{"id":200226,"date":"2020-12-04T09:30:13","date_gmt":"2020-12-04T08:30:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=200226"},"modified":"2025-05-30T13:47:17","modified_gmt":"2025-05-30T11:47:17","slug":"co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/","title":{"rendered":"Co by m\u011bla obsahovat vyv\u00e1\u017een\u00e1 sva\u010dina a jak zdrav\u011b nahradit kalorick\u00e9 snacky?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/#Jak_velka_by_mela_byt_svacina\" title=\"Jak velk\u00e1 by m\u011bla b\u00fdt sva\u010dina?\">Jak velk\u00e1 by m\u011bla b\u00fdt sva\u010dina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/#Co_delat_kdyz_vse_nejde_podle_planu\" title=\"Co d\u011blat, kdy\u017e v\u0161e nejde podle pl\u00e1n\u016f\">Co d\u011blat, kdy\u017e v\u0161e nejde podle pl\u00e1n\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/#Rychlovky_kdyz_nestihate\" title=\"Rychlovky, kdy\u017e nest\u00edh\u00e1te&nbsp;\">Rychlovky, kdy\u017e nest\u00edh\u00e1te&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/#Vecerni_svaciny_a_obcerstveni_pro_navstevu\" title=\"Ve\u010dern\u00ed sva\u010diny a ob\u010derstven\u00ed pro n\u00e1v\u0161t\u011bvu\">Ve\u010dern\u00ed sva\u010diny a ob\u010derstven\u00ed pro n\u00e1v\u0161t\u011bvu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/#Jak_na_zdravejsi_sladke_mlsani_ke_kave\" title=\"Jak na zdrav\u011bj\u0161\u00ed sladk\u00e9 mls\u00e1n\u00ed ke k\u00e1v\u011b?\">Jak na zdrav\u011bj\u0161\u00ed sladk\u00e9 mls\u00e1n\u00ed ke k\u00e1v\u011b?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Co je to sva\u010dina, asi nemus\u00edme detailn\u011b vysv\u011btlovat. Zpravidla se jedn\u00e1 o j\u00eddlo, kter\u00e9 <strong>konzumujeme mezi hlavn\u00edmi j\u00eddly<\/strong>, tedy mezi sn\u00eddan\u00ed a ob\u011bdem nebo mezi ob\u011bdem a ve\u010de\u0159\u00ed. Ob\u010das v\u0161ak m\u016f\u017eeme za takovou sva\u010dinku pova\u017eovat t\u0159eba i ve\u010dern\u00ed <strong>uzob\u00e1v\u00e1n\u00ed u televize<\/strong>, kdy se na\u0161e ruce bez promy\u0161len\u00ed s\u00e1pou po bramb\u016frk\u00e1ch, k\u0159upk\u00e1ch nebo popcornu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O d\u016fle\u017eitosti sva\u010den\u00ed n\u00e1s u\u017e jako mal\u00e9 d\u011bti p\u0159esv\u011bd\u010dovali rodi\u010de, kdy\u017e n\u00e1m do \u0161koly chystali men\u0161\u00ed nebo v\u011bt\u0161\u00ed sva\u010diny, kter\u00e9 jsme pak podle chuti vym\u011b\u0148ovali se spolu\u017e\u00e1ky. N\u011bkte\u0159\u00ed z n\u00e1s si pravideln\u00e9 sva\u010den\u00ed mezi j\u00eddly p\u0159enesli i do dosp\u011blosti, jin\u00ed si vysta\u010d\u00ed se t\u0159emi v\u011bt\u0161\u00edmi hlavn\u00edmi chody. Pokud se \u0159ad\u00edte do t\u00fdmu sva\u010din\u00e1\u0159\u016f, m\u016f\u017eete v dne\u0161n\u00edm \u010dl\u00e1nku naj\u00edt inspiraci na to, jak by m\u011bla <strong>ide\u00e1ln\u00ed sva\u010dina <\/strong>vypadat a jak m\u016f\u017eete nahradit m\u00e9n\u011b vhodn\u00e9 sva\u010diny za zdrav\u011bj\u0161\u00ed alternativy. Jestli se naopak \u0159ad\u00edte mezi odm\u00edta\u010de sva\u010din, v\u011b\u0159te, \u017ee po p\u0159e\u010dten\u00ed na\u0161ich tip\u016f si r\u00e1di mezi j\u00eddly ob\u010das n\u011bjakou dobrotu zakousnete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_velka_by_mela_byt_svacina\"><\/span>Jak velk\u00e1 by m\u011bla b\u00fdt sva\u010dina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co se velikosti t\u00fd\u010de, mohou se va\u0161e sva\u010diny <strong>z\u00e1sadn\u011b li\u0161it<\/strong> na z\u00e1klad\u011b toho, z jak\u00fdch surovin budou slo\u017een\u00e9. Abychom si v\u0161ak ud\u011blali n\u011bjakou z\u00e1kladn\u00ed p\u0159edstavu, odraz\u00edme se od na\u0161eho kalorick\u00e9ho p\u0159\u00edjmu. <strong>Pro n\u00e1zornost si uvedeme dva modelov\u00e9 p\u0159\u00edklady:&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sle\u010dna <strong>Jana<\/strong>, kter\u00e1 m\u011b\u0159\u00ed 170 cm, v\u00e1\u017e\u00ed 60 kg a m\u00e1 20 let.&nbsp;<\/li>\n\n\n\n<li>Mu\u017e <strong>David<\/strong>, kter\u00fd m\u011b\u0159\u00ed 180 cm, v\u00e1\u017e\u00ed 80 kg a m\u00e1 30 let.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba dva m\u016f\u017eeme pova\u017eovat za lehce aktivn\u00ed typy, kter\u00e9 sportuj\u00ed 1\u20133kr\u00e1t t\u00fddn\u011b. Tato data zad\u00e1me do na\u0161\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online BMR kalkula\u010dky<\/a>, kde zjist\u00edme, \u017ee <strong>doporu\u010den\u00fd kalorick\u00fd p\u0159\u00edjem pro Janu je 1927 kcal a pro Davida 2448 kcal<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fle\u017eit\u00e9 je br\u00e1t v potaz i dal\u0161\u00ed v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed, podle kter\u00fdch by se m\u011bl p\u0159\u00edjem b\u00edlkovin pohybovat mezi 0,8\u20132 g b\u00edlkovin na kg t\u011blesn\u00e9 hmotnosti, sacharidy by m\u011bly tvo\u0159it 40\u201365 % a tuk 20\u201330 % denn\u00edho kalorick\u00e9ho p\u0159\u00edjmu. My se v na\u0161ich modelov\u00fdch p\u0159\u00edkladech budeme dr\u017eet zlat\u00fdch st\u0159edn\u00edch hodnot, a tak budeme po\u010d\u00edtat s <strong>20% p\u0159\u00edjmem b\u00edlkovin, 55% p\u0159\u00edjmem sacharid\u016f a zbytek kalorick\u00e9ho p\u0159\u00edjmu (25 %) n\u00e1m pokryj\u00ed tuky<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [8] [9]<\/span> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg\" alt=\"Tipy na sva\u010dinu\" class=\"wp-image-200228\" style=\"width:843px;height:562px\" title=\"Tipy na sva\u010dinu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Z\u00e1rove\u0148 je pot\u0159eba si denn\u00ed p\u0159\u00edjem rozd\u011blit procentu\u00e1ln\u011b do jednotliv\u00fdch chod\u016f. Podle obecn\u00fdch z\u00e1sad by sn\u00eddan\u011b m\u011bla tvo\u0159it p\u0159ibli\u017en\u011b 20 % denn\u00edho p\u0159\u00edjmu, ob\u011bd 35 % a ve\u010de\u0159e 30 %. <strong>Na sva\u010diny n\u00e1m pak zbyde p\u0159ibli\u017en\u011b 15 % denn\u00edho p\u0159\u00edjmu<\/strong>. T\u011bchto 15 % v na\u0161em modelov\u00e9m p\u0159\u00edkladu Jana a David dopln\u00ed jednou sva\u010dinou. <strong>Jak by m\u011bl vypadat optim\u00e1ln\u00ed pom\u011br makro\u017eivin ve sva\u010din\u011b?<\/strong>&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [8] [9]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sva\u010dina Jany<\/strong> by m\u011bla m\u00edt p\u0159ibli\u017en\u011b: <strong>289 kcal, 40 g sacharid\u016f, 15 g b\u00edlkovin, 8 g tuku<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Sva\u010dina Davida<\/strong> by m\u011bla m\u00edt p\u0159ibli\u017en\u011b: <strong>367 kcal, 50 g sacharid\u016f, 18 g b\u00edlkovin, 10 g<\/strong> <strong>tuku<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Jak by sva\u010dina Jany a Davida mohla vypadat v praxi?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Sva\u010dina<\/strong><\/center><\/th><th><center><strong>Porce pro Janu<\/strong><\/center><\/th><th><center><strong>Porce pro Davida<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Skyr (0,1 % tuku), jablko, <a href=\"https:\/\/gymbeam.cz\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><center>ovesn\u00e9 vlo\u010dky,<\/center><\/a>  <a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 o\u0159echy<\/a><\/center><\/td><td><center>Skyr 80 g, jablko 100 g, ovesn\u00e9 vlo\u010dky 30 g, vla\u0161sk\u00e9 o\u0159echy 10 g<\/center><\/td><td><center>Skyr 80 g, jablko 150 g, ovesn\u00e9 vlo\u010dky 40 g, vla\u0161sk\u00e9 o\u0159echy 12 g<\/center><\/td><\/tr><tr><td><center>Celozrnn\u00e9 pe\u010divo, kr\u00e9mov\u00fd tvarohov\u00fd s\u00fdr, \u0161unka, vejce, paprika<\/center><\/td><td><center>Pe\u010divo 50 g, kr\u00e9mov\u00fd tvarohov\u00fd s\u00fdr 15 g, \u0161unka 10 g, mal\u00e9 vejce 55 g, paprika 100 g<\/center><\/td><td><center>Pe\u010divo 65 g, kr\u00e9mov\u00fd tvarohov\u00fd s\u00fdr 15 g, \u0161unka 20 g, mal\u00e9 vejce 55 g, paprika 150 g<\/center><\/td><\/tr><tr><td><center>Cottage, raj\u010de, r\u00fd\u017eov\u00e9 chleb\u00ed\u010dky, <a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u o\u0159echy<\/a><\/center><\/td><td><center>Cottage 100 g, raj\u010de 100 g, r\u00fd\u017eov\u00e9 chleb\u00ed\u010dky 30 g, ke\u0161u o\u0159echy 5 g<\/center><\/td><td><center>Cottage 130 g, raj\u010de 100 g, r\u00fd\u017eov\u00e9 chleb\u00ed\u010dky 45 g, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u o\u0159echy<\/a> 5 g<\/center><\/td><\/tr><tr><td><center>Smoothie ze s\u00f3jov\u00e9ho ml\u00e9ka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegan proteinu<\/a>, ban\u00e1nu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a><\/center><\/td><td><center>S\u00f3jov\u00e9 ml\u00e9ko 150 g, vegan protein 10 g, ban\u00e1n 130 g, ara\u0161\u00eddov\u00e9 m\u00e1slo 10 g<\/center><\/td><td><center>S\u00f3jov\u00e9 ml\u00e9ko 200 g, vegan protein 15 g, ban\u00e1n 160 g, ara\u0161\u00eddov\u00e9 m\u00e1slo 13 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tabulce m\u016f\u017eeme vid\u011bt, jak by mohla vypadat ide\u00e1ln\u00ed sva\u010dina pro modelovou \u017eenu a mu\u017ee v p\u0159\u00edpad\u011b, \u017ee by se cht\u011bli dr\u017eet <strong>optim\u00e1ln\u00edho rozlo\u017een\u00ed \u017eivin<\/strong>. Je v\u0161ak d\u016fle\u017eit\u00e9 zm\u00ednit i osobn\u00ed pot\u0159eby ka\u017ed\u00e9ho \u010dlov\u011bka. N\u011bkomu vyhovuje p\u0159ij\u00edmat v\u00edce sacharid\u016f r\u00e1no, jin\u00e9mu naopak ve\u010der. Stejn\u011b tak se u r\u016fzn\u00fdch lid\u00ed li\u0161\u00ed pot\u0159eba b\u00edlkovin a obecn\u011b i jejich kalorick\u00fd p\u0159\u00edjem, podle kter\u00e9ho je pak nutn\u00e9 <strong>upravit velikost porc\u00ed a pom\u011br jednotliv\u00fdch makro\u017eivin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1ln\u00ed v\u0161ak je, aby ka\u017ed\u00e1 sva\u010dina obsahovala v\u0161echny t\u0159i makro\u017eiviny \u2013 tedy b\u00edlkoviny, sacharidy i tuky. Nen\u00ed to v\u0161ak \u017e\u00e1dn\u00e1 v\u011bda, jak by se na prvn\u00ed pohled mohlo zd\u00e1t. Sta\u010d\u00ed vz\u00edt nap\u0159\u00edklad pe\u010divo (zdroj sacharid\u016f), vejce a s\u00fdr (zdroje b\u00edlkovin i tuku) a pro dokonalost doplnit <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninu<\/a>. Snadn\u00e9, \u017ee? Stejn\u011b m\u016f\u017eeme postupovat i u sladk\u00fdch j\u00eddel. Jogurt jako zdroj b\u00edlkovin, ovesn\u00e9 vlo\u010dky a ovoce jako zdroj sacharid\u016f a ara\u0161\u00eddov\u00e9 m\u00e1slo jako zdroj tuku. T\u00edmto zp\u016fsobem m\u016f\u017eeme nakombinovat ka\u017edou sva\u010dinu, sta\u010d\u00ed u toho jen tro\u0161ku p\u0159em\u00fd\u0161let.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"43975,49804,79585,99889,104614,105865\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_delat_kdyz_vse_nejde_podle_planu\"><\/span>Co d\u011blat, kdy\u017e v\u0161e nejde podle pl\u00e1n\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e v\u00edme, jak by ide\u00e1ln\u00ed sva\u010dina, kter\u00e1 obsahuje v\u0161echny makro\u017eiviny v optim\u00e1ln\u00edm pom\u011bru, m\u011bla vypadat, poj\u010fme si \u0159\u00edct narovinu, \u017ee b\u011b\u017en\u00e9 <strong>hektick\u00e9 dny maj\u00ed k ide\u00e1lu daleko<\/strong>. N\u011bkdy jsme r\u00e1di, \u017ee v\u016fbec st\u00edh\u00e1me ob\u011bd a na sva\u010dinu nem\u00e1me ani pomy\u0161len\u00ed, jindy n\u00e1s zase hon\u00ed mlsn\u00e1 cel\u00fd den, a tak je fajn m\u00edt po ruce n\u011bjakou <strong>zdrav\u011bj\u0161\u00ed variantu zob\u00e1n\u00ed<\/strong>, kter\u00e1 n\u00e1m p\u0159\u00edli\u0161 nenav\u00fd\u0161\u00ed denn\u00ed energetick\u00fd p\u0159\u00edjem. Poj\u010fme si d\u00e1t p\u00e1r p\u0159\u00edklad\u016f, co m\u016f\u017eeme sva\u010dit, kdy\u017e <strong>v\u016fbec nest\u00edh\u00e1me<\/strong> a pot\u0159ebujeme do sebe rychle n\u011bco hodit. Stejn\u011b tak si uk\u00e1\u017eeme, jak zdrav\u011bji zahnat ve\u010dern\u00ed chut\u011b u televize nebo odpoledn\u00ed mlsnou u k\u00e1vy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Rychlovky_kdyz_nestihate\"><\/span>Rychlovky, kdy\u017e nest\u00edh\u00e1te&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nest\u00edh\u00e1te a m\u00e1te hlad, nemus\u00edte se a\u017e tak tr\u00e1pit t\u00edm, \u017ee sva\u010dina nebude m\u00edt ide\u00e1ln\u00ed pom\u011br \u017eivin a \u017ee nap\u0159\u00edklad obsahuje <strong>m\u00e1lo b\u00edlkovin<\/strong>, pokud je dopln\u00edte v dal\u0161\u00edm j\u00eddle. V takov\u00e9 chv\u00edli je dobr\u00e9 m\u00edt po ruce n\u011bjakou zdrav\u011bj\u0161\u00ed sva\u010dinu, kter\u00e1 v\u00e1s alespo\u0148 trochu<strong> zasyt\u00ed<\/strong>, aby se nestalo, \u017ee p\u0159ijdete dom\u016f a vyluxujete ledni\u010dku. <strong>Co m\u016f\u017eete m\u00edt v\u017edy po ruce?&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1090\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg\" alt=\"Tipy na rychl\u00e9 sva\u010diny\" class=\"wp-image-200276\" title=\"Tipy na rychl\u00e9 sva\u010diny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-400x388.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1536x1489.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2.jpg 1734w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Ty\u010dinka nebo cookieska<\/h3>\n\n\n\n<p>M\u00edt v kabelce, batohu nebo pracovn\u00ed ta\u0161ce<strong> ty\u010dinku pro p\u0159\u00edpad nouze<\/strong>, nen\u00ed nikdy na \u0161kodu. Jestli chcete, aby v\u00e1s ty\u010dinka zasytila a v\u00edte, \u017ee m\u00e1te probl\u00e9m uj\u00edst b\u011bhem dne pot\u0159ebn\u00fd po\u010det b\u00edlkovin, m\u016f\u017ee pro v\u00e1s b\u00fdt vhodnou variantou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-susenka-the-complete-cookie-113-g-lenny-larry-s.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 su\u0161enka<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka<\/a>. A pokud preferujete klasiku nap\u0159\u00edklad v podob\u011b Mars ty\u010dinky, mo\u017en\u00e1 vezmete na milost jej\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-tycinka-mars-hi-protein-salted-caramel-mars.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovinami nabitou verzi<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro ty, kte\u0159\u00ed s p\u0159\u00edjmem b\u00edlkovin probl\u00e9m nemaj\u00ed a od sva\u010diny o\u010dek\u00e1vaj\u00ed sp\u00ed\u0161e <strong>rychl\u00e9 dopln\u011bn\u00ed energie<\/strong>, jsou tu pak <a href=\"https:\/\/gymbeam.cz\/energeticke-tycinky-flapjacky\" target=\"_blank\" aria-label=\"energy ty\u010dinky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energy ty\u010dinky<\/a> \u010di<a aria-label=\" flapjacky (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/energeticke-tycinky-flapjacky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> flapjacky<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tycinka-flapjack-100-g-nutrend.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">.<\/a> V\u011bt\u0161ina balen\u00fdch ty\u010dinek nebo cookiesek m\u00e1 tu v\u00fdhodu, \u017ee se nic nestane, pokud je m\u00e1te v ta\u0161ce i n\u011bkolik t\u00fddn\u016f, ne\u017e je sn\u00edte. Po n\u011bjak\u00e9 dob\u011b v\u0161ak hroz\u00ed, \u017ee m\u00edsto lahodn\u00e9 ty\u010dinky posva\u010d\u00edte su\u0161enkovou dr\u0165.&nbsp;<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ovoce a zelenina<\/h3>\n\n\n\n<p>O dlouh\u00e9 trvanlivosti v\u0161ak nem\u016f\u017eeme mluvit u<strong> \u010derstv\u00e9 zeleniny \u010di ovoce<\/strong>. Pokud budete t\u0159eba ban\u00e1n nosit m\u011bs\u00edc v kabelce, pravd\u011bpodobn\u011b poputuje po vyta\u017een\u00ed rovnou do ko\u0161e a kabelka mo\u017en\u00e1 taky. To v\u0161ak rozhodn\u011b nen\u00ed d\u016fvod tyto potraviny zavrhnout. Jedn\u00e1 se toti\u017e o <strong>skv\u011bl\u00e9 zdroje mikro\u017eivin<\/strong>, kter\u00e9 zpravidla <strong>nemaj\u00ed tolik kalori\u00ed<\/strong> jako zpracovan\u00e9 ty\u010dinky. <\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg\" alt=\"Co sva\u010dit, kdy\u017e nest\u00edh\u00e1te\" class=\"wp-image-200294\" title=\"Co sva\u010dit, kdy\u017e nest\u00edh\u00e1te\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:82px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si hl\u00edd\u00e1te v\u00e1hu, bude pro v\u00e1s ur\u010dit\u011b v\u011bt\u0161\u00ed jablko (175 g), kter\u00e9 m\u00e1 100 kcal, vhodn\u011bj\u0161\u00ed jako rychl\u00e1 sva\u010dina ne\u017e 100g flapjack, kter\u00fd m\u00e1 400 kcal. Pr\u00e1v\u011b tvrd\u00e9 kusy ovoce, jako je jablko \u010di hru\u0161ka, jsou na p\u0159enos ide\u00e1ln\u00ed. P\u0159\u00edpadn\u011b si m\u016f\u017eete v pr\u00e1zdn\u00fdch skleni\u010dk\u00e1ch od ara\u0161\u00eddov\u00e9ho m\u00e1sla nosit i drobn\u00e9 plody (maliny \u010di bor\u016fvky). Skv\u011bl\u00fd tip m\u00e1me i pro lidi, kte\u0159\u00ed si s sebou cht\u011bj\u00ed br\u00e1t <strong>ovoce v \u201ctrvanliv\u00e9 podob\u011b\u201d<\/strong>. <\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Perfektn\u00ed slu\u017ebu v tomto p\u0159\u00edpad\u011b ud\u011bl\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lyofilizovane-jahody-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00e9 ovoce<\/a>. Je v\u0161ak pot\u0159eba d\u00e1vat pozor na mno\u017estv\u00ed. Nap\u0159\u00edklad lyofilizovan\u00e9 jahody maj\u00ed p\u0159ibli\u017en\u011b osmkr\u00e1t v\u00edce kalori\u00ed ne\u017e stejn\u00e9 mno\u017estv\u00ed \u010derstv\u00fdch jahod. Pokus si ov\u0161em d\u00e1te 50 g jako snack, rozhodn\u011b se v\u00e1\u0161 denn\u00ed p\u0159\u00edjem z\u00e1sadn\u011b nezv\u00fd\u0161\u00ed, a naopak t\u011blu dod\u00e1te pot\u0159ebn\u00e9 \u017eiviny.&nbsp;<\/p>\n\n\n\n<p><strong>Pro srovn\u00e1n\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g \u010derstv\u00fdch jahod m\u00e1 <strong>35 kcal<\/strong><\/li>\n\n\n\n<li>100 g lyofilizovan\u00fdch jahod m\u00e1 <strong>286 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A je\u0161t\u011b l\u00e9pe je na tom kaloricky zelenina. V p\u0159\u00edpad\u011b, \u017ee jste m\u011bli vydatn\u011bj\u0161\u00ed ob\u011bd, m\u016f\u017ee v\u00e1m jako rychl\u00e1 sva\u010dinka sta\u010dit nakr\u00e1jen\u00e1 okurka nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a>. D\u00edky obsahu vl\u00e1kniny podpo\u0159\u00edte jeden\u00edm zeleniny pocit sytosti, a nav\u00edc se v\u00e1m nestane, \u017ee byste pak v pr\u00e1ci bloudili po kuchy\u0148ce a hledali n\u011bco dobr\u00e9ho na zub. Sta\u010d\u00ed si jen dop\u0159edu nachystat krabi\u010dku, do kter\u00e9 libovoln\u00e9 druhy nakr\u00e1j\u00edte. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-749x1124.jpg\" alt=\"Jak zdrav\u011b mlsat\" class=\"wp-image-200332\" title=\"Jak zdrav\u011b mlsat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:68px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. \u010cokol\u00e1da<\/h3>\n\n\n\n<p>Jasn\u011b, v p\u0159\u00edpad\u011b \u010dokol\u00e1dy asi nem\u016f\u017ee b\u00fdt \u0159e\u010d o vyv\u00e1\u017een\u00e9 sva\u010din\u011b. Ur\u010dit\u011b v\u0161ak nen\u00ed od v\u011bci m\u00edt v ta\u0161ce nebo pracovn\u00edm stolku <strong>schovan\u00fd kousek (cca 20 g)<\/strong> <a href=\"https:\/\/gymbeam.cz\/horka-cokolada-xukkolade-xucker.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vysokoprocentn\u00ed \u010dokol\u00e1dy<\/a>. Sta\u010d\u00ed si celou tabulku naporcovat na men\u0161\u00ed \u010d\u00e1sti a ty jednotliv\u011b zabalit do alobalu. D\u00edky tomu budete m\u00edt svou denn\u00ed porci jasn\u011b ur\u010denou. Nemus\u00edte se v\u0161ak b\u00e1t, \u017ee by se jednalo o n\u011bjak\u00e9 velk\u00e9 h\u0159e\u0161en\u00ed. Podle studi\u00ed je \u010dokol\u00e1da <strong>bohat\u00e1 na \u017eelezo, ho\u0159\u010d\u00edk, m\u011b\u010f \u010di mangan<\/strong>. <\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc m\u00e1 pozitivn\u00ed vliv na sn\u00ed\u017een\u00ed krevn\u00edho tlaku a celkov\u011b krevn\u00ed ob\u011bh. Vysokoprocentn\u00ed \u010dokol\u00e1da m\u00e1 tak\u00e9 tu v\u00fdhodu, \u017ee v\u00e1m na zahn\u00e1n\u00ed chuti bude <strong>sta\u010dit men\u0161\u00ed kousek<\/strong>. Pravd\u011bpodobn\u011b tedy nesn\u00edte celou tabulku, co\u017e by se v\u00e1m t\u0159eba se sladkou ml\u00e9\u010dnou \u010dokol\u00e1dou mohlo jednodu\u0161e st\u00e1t. I vzhledem k benefit\u016fm bude tedy ta <strong>vysokoprocentn\u00ed lep\u0161\u00ed volbou<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alternativu m\u00e1me v\u0161ak i pro ty, kter\u00fdm vysokoprocentn\u00ed \u010dokol\u00e1da z jak\u00e9hokoliv d\u016fvodu nechutn\u00e1 a prost\u011b si necht\u011bj\u00ed odpustit svou <strong>milovanou b\u00edlou \u010dokol\u00e1du<\/strong>. Ide\u00e1ln\u00edm \u0159e\u0161en\u00edm m\u016f\u017ee b\u00fdt <a href=\"https:\/\/gymbeam.cz\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 \u010dokol\u00e1da Fitcheat<\/a> se <strong>sn\u00ed\u017een\u00fdm obsahem cukru a vy\u0161\u0161\u00edm pod\u00edlem b\u00edlkovin<\/strong>, co\u017e j\u00ed v\u0161ak rozhodn\u011b neub\u00edr\u00e1 na chuti. Mo\u017en\u00e1 pr\u00e1v\u011b naopak. Na v\u00e1s pak u\u017e je jen rozhodnout se, jestli zkus\u00edte jako prvn\u00ed p\u0159\u00edchu\u0165 b\u00edl\u00e1 \u010dokol\u00e1da s kokosem nebo b\u00edl\u00e1 \u010dokol\u00e1da s jahodami.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. O\u0159\u00ed\u0161ky<\/h3>\n\n\n\n<p>Dal\u0161\u00ed j\u00eddlo, kter\u00e9 m\u016f\u017eete <strong>nosit del\u0161\u00ed dobu v ta\u0161ce<\/strong>, ani\u017e by mu to jakkoliv ubl\u00ed\u017eilo, jsou <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\"o\u0159\u00ed\u0161ky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159\u00ed\u0161ky<\/a>. Nen\u00ed pot\u0159eba m\u00edt u sebe cel\u00fd pytel, sta\u010d\u00ed, kdy\u017e si do s\u00e1\u010dku odsypete hrstku, kter\u00e1 bude slou\u017eit jako \u201csva\u010dina posledn\u00ed z\u00e1chrany\u201d. Podle studi\u00ed maj\u00ed o\u0159echy <strong>pozitivn\u00ed vliv na hladinu cholesterolu<\/strong>, a nav\u00edc mohou <strong>sni\u017eovat i z\u00e1n\u011btlivost organismu<\/strong>. D\u00e1vejte si ale pozor na mno\u017estv\u00ed, kalorie z o\u0159ech\u016f naskakuj\u00ed rychleji, ne\u017e byste si p\u0159\u00e1li. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Slan\u00e9 proteinov\u00e9 zob\u00e1n\u00ed<\/h3>\n\n\n\n<p>T\u00edmto tipem pot\u011b\u0161\u00edme v\u0161echny <strong>milovn\u00edky slan\u00fdch dobrot<\/strong>, kter\u00e9 p\u0159edstava \u010dokol\u00e1dy p\u0159\u00edli\u0161 nevzru\u0161uje, ale p\u0159i pomy\u0161len\u00ed na solen\u00e9 bramb\u016frky se jim za\u010dnou sb\u00edhat sliny. Pokud v\u00e1s b\u011bhem dne do\u017eenou tyto chut\u011b, m\u016f\u017eou b\u00fdt skv\u011bl\u00fdm \u0159e\u0161en\u00edm <a href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 chipsy<\/a>, kter\u00e9 maj\u00ed <strong>vy\u0161\u0161\u00ed obsah b\u00edlkovin<\/strong>, a nav\u00edc jsou <strong>baleny po men\u0161\u00edm mno\u017estv\u00ed<\/strong>, tak\u017ee i sn\u011bzen\u00ed cel\u00e9ho pytl\u00edku m\u016f\u017ee b\u00fdt pova\u017eov\u00e1no za zdrav\u011bj\u0161\u00ed variantu sva\u010diny.&nbsp;<\/p>\n\n\n\n<p>Cel\u00fd bal\u00ed\u010dek m\u016f\u017eete sn\u00edst i v p\u0159\u00edpad\u011b, \u017ee se rozhodnete zahnat chut\u011b su\u0161en\u00fdm masem. Jedno <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/beef-jerky-original-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">50 gramov\u00e9 balen\u00ed<\/a> dod\u00e1 t\u011blu <strong>32 g protein\u016f<\/strong>, a tak m\u016f\u017ee b\u00fdt tato sva\u010dina ide\u00e1ln\u00ed pro ka\u017ed\u00e9ho, kdo m\u00e1 s dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin probl\u00e9m. A kdy\u017e k tomu p\u0159id\u00e1te zeleninu z p\u0159ipraven\u00e9 krabi\u010dky, bude to je\u0161t\u011b lep\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"966\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg\" alt=\"Rychl\u00e1 sva\u010dina do pr\u00e1ce \u010di do \u0161koly\" class=\"wp-image-200377\" title=\"Rychl\u00e1 sva\u010dina do pr\u00e1ce \u010di do \u0161koly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg 966w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-344x400.jpg 344w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi.jpg 1061w\" sizes=\"auto, (max-width: 966px) 100vw, 966px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Tekut\u00e1 sva\u010dina&nbsp;<\/h3>\n\n\n\n<p>Tekutou formou rychl\u00e9 sva\u010diny rozhodn\u011b nemysl\u00edme, abyste si dali jedno pivko \u201cna stoj\u00e1ka\u201d a vr\u00e1tili se fofrem zp\u011bt ke sv\u00e9 pr\u00e1ci. B\u011bhem hektick\u00e9ho dne m\u016f\u017eou nastat chv\u00edle, kdy se v\u00e1m za\u010dne \u017ealudek sv\u00edrat hlady, ale vy jste v situaci, kdy <strong>nen\u00ed vhodn\u00e9 j\u00edst<\/strong> (jedn\u00e1n\u00ed, \u0161koln\u00ed p\u0159edn\u00e1\u0161ka), a tak je dobr\u00e9 m\u00edt po ruce \u201c<strong>tekut\u00e9 kalorie\u201d<\/strong>, kter\u00e9 v\u00e1s zasyt\u00ed a za\u017eenou alespo\u0148 na chv\u00edli i ten nejv\u011bt\u0161\u00ed hlad. Pro takov\u00e9 p\u0159\u00edpady m\u016f\u017eete m\u00edt nachystanou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vzorek-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednu porci proteinu<\/a>, kterou sta\u010d\u00ed pouze zal\u00edt vodou a vyp\u00edt, nebo <a href=\"https:\/\/gymbeam.cz\/nahrada-stravy\" target=\"_blank\" aria-label=\"n\u00e1hra\u017eky stravy (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1hra\u017eky stravy<\/a>, kter\u00e1 krom\u011b b\u00edlkovin dod\u00e1 i dal\u0161\u00ed makro\u017eiviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pochutnat si m\u016f\u017eete t\u0159eba i na <strong>kef\u00edrov\u00e9m n\u00e1poji bez p\u0159\u00edchuti<\/strong>, kter\u00fd je ov\u0161em pot\u0159eba skladovat v chladu, aby se nezkazil. A skv\u011blou slu\u017ebu ud\u011bl\u00e1 i <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a>, kter\u00fd vynik\u00e1 sv\u00fdm <strong>vysok\u00fdm pod\u00edlem b\u00edlkovin, n\u00edzk\u00fdm obsahem tuku a absenc\u00ed p\u0159idan\u00e9ho cukru<\/strong>. Velkou v\u00fdhodou je, \u017ee ho p\u0159ed otev\u0159en\u00edm nemus\u00edte skladovat v lednici, tak\u017ee ho m\u016f\u017eete m\u00edt kdykoliv b\u011bhem dne po ruce.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vecerni_svaciny_a_obcerstveni_pro_navstevu\"><\/span>Ve\u010dern\u00ed sva\u010diny a ob\u010derstven\u00ed pro n\u00e1v\u0161t\u011bvu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edpokl\u00e1d\u00e1m, \u017ee ka\u017ed\u00fd u\u017e n\u011bkdy za\u017eil ten pocit, kdy m\u011bl sn\u011bden\u00e1 v\u0161echna pl\u00e1novan\u00e1 j\u00eddla na den, ale stejn\u011b se mu ve\u010der u televize honily my\u0161lenky, \u017ee by si p\u0159ece jen <strong>je\u0161t\u011b dal n\u011bco na zub<\/strong>. I pro tyto p\u0159\u00edpady v\u0161ak na\u0161t\u011bst\u00ed existuj\u00ed zdrav\u011bj\u0161\u00ed, vhodn\u011bj\u0161\u00ed a taky m\u00e9n\u011b kalorick\u00e9 alternativy ve\u010dern\u00edho zob\u00e1n\u00ed u televize, a dokonce nejen tehdy. Tipy na tyto snacky m\u016f\u017eete vyu\u017e\u00edt i jako <strong>ob\u010derstven\u00ed pro n\u00e1v\u0161t\u011bvy<\/strong>. Uvid\u00edte, \u017ee si v\u0161ichni pochutnaj\u00ed a mnohdy ani nepoznaj\u00ed, \u017ee se jedn\u00e1 o m\u00e9n\u011b kalorick\u00e9 varianty.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1054\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg\" alt=\"Jak ud\u011blat zdrav\u00e9 nachos\" class=\"wp-image-200394\" title=\"Jak ud\u011blat zdrav\u00e9 nachos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg 1054w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-375x400.jpg 375w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1440x1536.jpg 1440w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach.jpg 1800w\" sizes=\"auto, (max-width: 1054px) 100vw, 1054px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Tortilov\u00e9 \u201cnachos\u201d&nbsp;<\/h3>\n\n\n\n<p>Pokud jste milovn\u00edky t\u00e9to <strong>mexick\u00e9 dobroty<\/strong>, kdy si k\u0159upav\u00e9 kousky bezhlav\u011b nam\u00e1\u010d\u00edte v majon\u00e9zov\u00e9m nebo hutn\u00e9m s\u00fdrov\u00e9m dipu, mohla by v\u00e1m p\u0159ij\u00edt k chuti tato zdrav\u011bj\u0161\u00ed varianta, kterou si zvl\u00e1dnou doma ud\u011blat i m\u00e9n\u011b zdatn\u00ed kucha\u0159i. Sta\u010d\u00ed si <strong>tortilu nakr\u00e1jet na kousky<\/strong>, p\u0159\u00edpadn\u011b i zast\u0159\u00edknout olejem ve spreji, posypat obl\u00edben\u00fdm ko\u0159en\u00edm a <strong>p\u00e9ct do k\u0159upava v troub\u011b<\/strong>. Hotov\u00e9 kousky m\u016f\u017eete nam\u00e1\u010det nap\u0159\u00edklad v dom\u00e1c\u00ed \u010di kupovan\u00e9 raj\u010datov\u00e9 salse nebo v guacamole, kter\u00e9 doma snadno p\u0159iprav\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">z avok\u00e1da<\/a> a raj\u010dat. A pokud dodr\u017eujete opravdu p\u0159\u00edsn\u00fd dietn\u00ed re\u017eim, m\u016f\u017eete pou\u017e\u00edt i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-sweet-chilli-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorickou om\u00e1\u010dku<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolik kalori\u00ed n\u00e1m zdrav\u011bj\u0161\u00ed varianta orienta\u010dn\u011b u\u0161et\u0159\u00ed?<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g nachos (470 kcal) a 50 g s\u00fdrov\u00e9ho dipu (102 kcal) = <strong>572 kcal<\/strong><\/li>\n\n\n\n<li>100 g tortilov\u00fdch nachos (290 kcal) a 50 g guacamole (53 kcal) = <strong>343 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:31px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se rozhodneme pro zdrav\u011bj\u0161\u00ed alternativu, u\u0161et\u0159\u00edme p\u0159i mno\u017estv\u00ed, kter\u00e9 odpov\u00edd\u00e1 zhruba dv\u011bma porc\u00edm, <strong>p\u0159ibli\u017en\u011b 229 kcal<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg\" alt=\"Jak ud\u011blat zdrav\u011bj\u0161\u00ed hranolky\" class=\"wp-image-200411\" title=\"Jak ud\u011blat zdrav\u011bj\u0161\u00ed hranolky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:104px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Zdrav\u011bj\u0161\u00ed hranolky<\/h3>\n\n\n\n<p>Hranolky jsou prost\u011b klasika, kterou si zamilovali lid\u00e9 po cel\u00e9m sv\u011bt\u011b. Samotn\u00e1 surovina, ze kter\u00e9 se p\u0159ipravuj\u00ed, tedy obvykle brambory, je v po\u0159\u00e1dku. Problematick\u00e1 je ov\u0161em fin\u00e1ln\u00ed \u00faprava, kdy jsou hranolky nap\u0159\u00edklad ve fastfoodov\u00fdch \u0159et\u011bzc\u00edch <strong>sma\u017eeny ve fri\u0165\u00e1ku<\/strong>, co\u017e jim z\u00e1sadn\u011b p\u0159id\u00e1 na obsahu tuku i na v\u00fdsledn\u00e9 kalorick\u00e9 hodnot\u011b. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete na hranolk\u00e1ch pochutnat, <strong>ud\u011blejte si je doma sami v troub\u011b<\/strong>, a\u0165 v\u00edte, z \u010deho jsou p\u0159ipraveny. Pro zpest\u0159en\u00ed m\u016f\u017eete hranolky nakr\u00e1jet i z bat\u00e1t\u016f nebo jin\u00e9 zeleniny (celer, mrkev atd.), co pou\u017eijete, je u\u017e na v\u00e1s. Na v\u00fdslednou kalorickou hodnotu m\u00e1 vliv i dip, do kter\u00e9ho hranolky nam\u00e1\u010d\u00edte. M\u00edsto majon\u00e9zy nebo tatarky tak <strong>volte rad\u011bji ke\u010dup, jogurtov\u00fd dip, <\/strong><a href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-ketchup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezkalorick\u00fd ke\u010dup<\/strong><\/a><strong> nebo t\u0159eba <\/strong><a href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezkalorick\u00fd Caesar dresing<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolik kalori\u00ed n\u00e1m zdrav\u011bj\u0161\u00ed varianta orienta\u010dn\u011b u\u0161et\u0159\u00ed?<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g sma\u017een\u00fdch hranolek (275 kcal), 30 g majon\u00e9zy (201 kcal) = <strong>476 kcal<\/strong><\/li>\n\n\n\n<li>100 g pe\u010den\u00fdch celerov\u00fdch hranolek (64 kcal), 30 g <a href=\"https:\/\/gymbeam.cz\/kecup-slazeny-stevii-gymbeam.html\" target=\"_blank\" aria-label=\"ke\u010dupu slazen\u00e9ho xylitolem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u010dupu slazen\u00e9ho xylitolem<\/a> (21 kcal) = <strong>85 kcal<\/strong><\/li>\n\n\n\n<li>100 g americk\u00fdch brambor (119 kcal), 30 g jogurtov\u00e9ho dipu (20 kcal) = <strong>139 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Porc\u00ed celerov\u00fdch hranolek u\u0161et\u0159\u00edme p\u0159ibli\u017en\u011b<strong> 391 kcal<\/strong> oproti bramborov\u00e9 sma\u017een\u00e9 klasice. Pokud si doma p\u0159iprav\u00edme americk\u00e9 brambory s jogurtov\u00fdm dipem, u\u0161et\u0159\u00edme oproti fastfoodov\u00fdm hranolk\u00e1m <strong>337 kcal<\/strong>.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Zeleninov\u00e9 jednohubky&nbsp;<\/h3>\n\n\n\n<p>A\u0165 u\u017e se slav\u00ed cokoliv, <strong>jednohubky <\/strong>nem\u016f\u017eou na stole pln\u00e9m j\u00eddla chyb\u011bt. I kdy\u017e se zd\u00e1, \u017ee takov\u00e9 mal\u00e9 kousky j\u00eddla nemaj\u00ed prakticky \u017e\u00e1dn\u00e9 kalorie, opak je bohu\u017eel pravdou. Na\u0161t\u011bst\u00ed i pro tuto dobrotu m\u00e1me <strong>zdrav\u011bj\u0161\u00ed n\u00e1hradu<\/strong>. Co takhle <strong>pe\u010divo vym\u011bnit za zeleninu<\/strong> \u2013 skv\u011ble funguj\u00ed nap\u0159\u00edklad sal\u00e1tov\u00e9 okurky, kter\u00e9 maj\u00ed podobn\u00fd tvar, a pomaz\u00e1nku plnou majon\u00e9zy vym\u011bnit za <strong>pomaz\u00e1nku s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohov\u00fdm <\/a>z\u00e1kladem<\/strong>? Stejn\u011b tak nen\u00ed pot\u0159eba nahoru kr\u00e1jet je\u0161t\u011b klob\u00e1su. Na jednohubku m\u016f\u017eete d\u00e1t bu\u010f kousek zeleniny, nebo t\u0159eba \u0161unku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolik kalori\u00ed n\u00e1m zdrav\u011bj\u0161\u00ed varianta orienta\u010dn\u011b u\u0161et\u0159\u00ed?<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 g rohl\u00edku (121 kcal), 50 g \u010desnekov\u00e9 pomaz\u00e1nky z majon\u00e9zy (168 kcal), 40 g klob\u00e1sy (113 kcal) = <strong>402 kcal<\/strong><\/li>\n\n\n\n<li>100 g okurky (14 kcal), 50 g \u010desnekov\u00e9 pomaz\u00e1nky z tvarohu (55 kcal), 40 g ku\u0159ec\u00ed \u0161unky (39 kcal) = <strong>108 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u011bj\u0161\u00ed verze jednohubek n\u00e1m p\u0159i mno\u017estv\u00ed, kter\u00e9 odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b jedn\u00e9 porci, <strong>u\u0161et\u0159\u00ed 294 kcal<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Zdrav\u00e9 k\u0159up\u00e1n\u00ed<\/h3>\n\n\n\n<p>Klasick\u00e9 ara\u0161\u00eddov\u00e9 k\u0159upky rozhodn\u011b nemus\u00edme milovn\u00edk\u016fm slan\u00fdch pochutin bl\u00ed\u017ee p\u0159edstavovat. Jejich slo\u017een\u00ed v\u0161ak rozhodn\u011b nen\u00ed takov\u00e9, abyste si na nich mohli bez v\u00fd\u010ditek pochutn\u00e1vat ka\u017ed\u00fd den. To v\u0161ak neplat\u00ed pro jejich <strong>zdrav\u011bj\u0161\u00ed variantu<\/strong>, kterou si m\u016f\u017eete ud\u011blat doma z <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cizrna\/\" class=\"ek-link\">cizrny<\/a>. P\u0159\u00edprava je <strong>opravdu jednoduch\u00e1<\/strong> a v\u00fdsledek za to stoj\u00ed. Sta\u010d\u00ed, kdy\u017e si p\u0159edem uva\u0159\u00edte cizrnu (m\u016f\u017eete koupit i plechovku cizrny ve slan\u00e9m n\u00e1levu, kter\u00e1 v\u00e1m pr\u00e1ci usnadn\u00ed), p\u0159id\u00e1te l\u017ei\u010dku oleje, s\u016fl, obl\u00edben\u00e9 ko\u0159en\u00ed a d\u00e1te dozlatova up\u00e9ct do trouby.&nbsp;<\/p>\n\n\n\n<p><strong>Kolik kalori\u00ed n\u00e1m zdrav\u011bj\u0161\u00ed varianta orienta\u010dn\u011b u\u0161et\u0159\u00ed?<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g ara\u0161\u00eddov\u00fdch k\u0159upek <strong>(519 kcal)<\/strong><\/li>\n\n\n\n<li>100 g pe\u010den\u00e9 cizrny <strong>(150 kcal)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Zdrav\u011bj\u0161\u00ed verze k\u0159upek n\u00e1m <strong>u\u0161et\u0159\u00ed p\u0159ibli\u017en\u011b 369 kcal<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg\" alt=\"Zdrav\u00e9 k\u0159upky ke sva\u010din\u011b\" class=\"wp-image-200428\" style=\"width:843px;height:562px\" title=\"Zdrav\u00e9 k\u0159upky ke sva\u010din\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Hummus se zeleninou<\/h3>\n\n\n\n<p>Hummus je dal\u0161\u00edm zp\u016fsobem, jak m\u016f\u017eete <strong>vyu\u017e\u00edt cizrnu<\/strong>. Op\u011bt je jen na v\u00e1s, jestli si ji sami doma uva\u0159\u00edte, nebo pou\u017eijete u\u017e hotovou ve slan\u00e9m n\u00e1levu. Z\u00e1kladem hummusu je krom\u011b zm\u00edn\u011bn\u00e9 cizrny i <strong>tahini pasta, citronov\u00e1 \u0161\u0165\u00e1va, olivov\u00fd olej, \u010desnek<\/strong> a dal\u0161\u00ed ko\u0159en\u00ed. V\u00fdsledn\u00e1 kalorick\u00e1 hodnota se bude odv\u00edjet od toho, jak\u00fd <strong>pom\u011br jednotliv\u00fdch surovin zvol\u00edte<\/strong>. Pomaz\u00e1nku m\u016f\u017eete namazat na pe\u010divo nebo do n\u00ed nam\u00e1\u010det kousky zeleniny. V obou p\u0159\u00edpadech chutn\u00e1 skv\u011ble a d\u00e1 se pou\u017e\u00edt jako sva\u010dina nebo ob\u010derstven\u00ed pro n\u00e1v\u0161t\u011bvu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_na_zdravejsi_sladke_mlsani_ke_kave\"><\/span>Jak na zdrav\u011bj\u0161\u00ed sladk\u00e9 mls\u00e1n\u00ed ke k\u00e1v\u011b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Volte vhodn\u011bj\u0161\u00ed alternativy zpracovan\u00fdch potravin<\/h3>\n\n\n\n<p>Op\u011bt se vrac\u00edme k tomu, co u\u017e bylo \u0159e\u010deno i v \u010d\u00e1sti, kter\u00e1 se t\u00fdk\u00e1 rychl\u00fdch sva\u010din, kdy\u017e nest\u00edh\u00e1te. V dne\u0161n\u00ed dob\u011b <strong>existuje mnoho vhodn\u011bj\u0161\u00edch alternativ<\/strong>, kter\u00e9 za\u017eenou chut\u011b na sladk\u00e9 a z\u00e1rove\u0148 jsou <strong>nutri\u010dn\u011b hodnotn\u011bj\u0161\u00ed<\/strong>. Pokud tou\u017e\u00edte po \u010dokol\u00e1d\u011b, nemus\u00edte si ji odp\u00edrat, jen zvolte tu s <strong>vy\u0161\u0161\u00edm procentem kakaa<\/strong> nebo <strong>obohacenou o b\u00edlkoviny<\/strong>. A samoz\u0159ejm\u011b si hl\u00eddejte mno\u017estv\u00ed, asi v\u0161ichni v\u00edme, \u017ee sn\u00edst celou tabulku sebelep\u0161\u00ed \u010dokol\u00e1dy na posezen\u00ed nen\u00ed spr\u00e1vn\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u00e9 je to i s ty\u010dinkami, ani ty si nemus\u00edte odp\u00edrat. <strong>P\u0159i v\u00fdb\u011bru se sna\u017ete, aby m\u011bly:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>co nejkrat\u0161\u00ed slo\u017een\u00ed<\/strong> (nap\u0159\u00edklad n\u011bkter\u00e1 <a href=\"https:\/\/gymbeam.cz\/protein-bar-rxbar.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein bar \u2013 RXBAR<\/a> m\u00e1 jen 4 slo\u017eky)<\/li>\n\n\n\n<li><strong>vy\u0161\u0161\u00ed obsah b\u00edlkovin<\/strong> (proteinov\u00e1 Mars m\u00e1 20 g b\u00edlkovin, stejn\u00e1 hmotnost klasick\u00e9 Marsky m\u00e1 3 g b\u00edlkovin)<\/li>\n\n\n\n<li><strong>ni\u017e\u0161\u00ed obsah cukru<\/strong> (proteinov\u00e1 Mars m\u00e1 13,3 g cukru, stejn\u00e1 hmotnost klasick\u00e9 Marsky m\u00e1 35 g cukru)<\/li>\n\n\n\n<li><strong>vy\u0161\u0161\u00ed obsah vl\u00e1kniny<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i n\u00e1kupu \u010dt\u011bte etikety a uvid\u00edte, \u017ee se \u010dasem nau\u010d\u00edte sami bez probl\u00e9mu orientovat ve slo\u017een\u00ed. Ne v\u0161e, co se tv\u00e1\u0159\u00ed jako zdrav\u011bj\u0161\u00ed varianta, je toti\u017e vhodn\u011bj\u0161\u00ed, proto je pot\u0159eba zjistit si o slo\u017een\u00ed v\u00edce. Pomoci m\u016f\u017ee t\u0159eba \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-jak-si-vybrat-kvalitni-proteinovou-tycinku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 tip\u016f, jak si vybrat kvalitn\u00ed proteinovou ty\u010dinku<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"723\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg\" alt=\"Jak vybrat proteinovou ty\u010dinku\" class=\"wp-image-200454\" style=\"width:755px;height:542px\" title=\"Jak vybrat proteinovou ty\u010dinku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg 1006w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov-400x287.jpg 400w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Pe\u010dte zdrav\u011bji<\/h3>\n\n\n\n<p>Sladk\u00fdch dobrot, kter\u00e9 m\u016f\u017eete sva\u010dit, existuje obrovsk\u00e9 mno\u017estv\u00ed, tak\u017ee nem\u00e1 smysl sna\u017eit se je v\u0161echny vypisovat. Jednodu\u0161\u0161\u00ed a tak\u00e9 prakticky vyu\u017eiteln\u011bj\u0161\u00ed bude popsat, jak m\u016f\u017eete n\u011bkter\u00e9 suroviny v receptech nahradit, a <strong>ud\u011blat tak z kalorick\u00e9 bomby pln\u00e9 cukru a tuku v\u00fd\u017eivnou sva\u010dinu, kter\u00e1 dopln\u00ed v\u0161echny t\u0159i makro\u017eiviny<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Nahra\u010fte cukr<\/h4>\n\n\n\n<p>Zp\u016fsob\u016f, jak nahradit cukr p\u0159i pe\u010den\u00ed, je spousta. Jako prvn\u00ed bychom v\u00e1m p\u0159edstavili \u010dekankov\u00fd sirup, kter\u00fd je vyroben\u00fd z ko\u0159ene \u010dekanky. V porovn\u00e1n\u00ed nap\u0159\u00edklad s medem <strong>obsahuje m\u00e9n\u011b cukru<\/strong>, a nav\u00edc <strong>vynik\u00e1 vysok\u00fdm pod\u00edlem rozpustn\u00e9 vl\u00e1kniny<\/strong>, kter\u00e1 by ov\u0161em p\u0159i nadm\u011brn\u00e9 konzumaci mohla vyvolat za\u017e\u00edvac\u00ed pot\u00ed\u017ee. Svou sladivost\u00ed se d\u00e1 p\u0159irovnat k cukru, m\u00e1 v\u0161ak v porovn\u00e1n\u00ed s n\u00edm<strong> ni\u017e\u0161\u00ed energetickou hodnotu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed mo\u017enost\u00ed je nap\u0159\u00edklad xylitol, kter\u00fd je zn\u00e1m\u00fd pod n\u00e1zvem b\u0159ezov\u00fd cukr a od klasick\u00e9ho cukru je na prvn\u00ed pohled k nerozezn\u00e1n\u00ed. Z\u00e1sadn\u00ed rozd\u00edl mezi nimi je v\u0161ak v <strong>kalorick\u00e9 hodnot\u011b<\/strong>. I xylitol v\u0161ak m\u016f\u017ee ve v\u011bt\u0161\u00edm mno\u017estv\u00ed v\u00e9st k za\u017e\u00edvac\u00edm probl\u00e9m\u016fm, proto nen\u00ed dobr\u00e9 to s n\u00edm p\u0159\u00edli\u0161 p\u0159eh\u00e1n\u011bt. D\u00e1le m\u016f\u017eete vyu\u017e\u00edt t\u0159eba erythritol, u kter\u00e9ho ocen\u00edte p\u0159edev\u0161\u00edm jeho nulovou kalorickou hodnotu. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g cukru m\u00e1 <strong>399 kcal<\/strong><\/li>\n\n\n\n<li>100 g \u010dekankov\u00e9ho sirupu m\u00e1 <strong>155 kcal, 5 g cukru a 71 g vl\u00e1kniny<\/strong><\/li>\n\n\n\n<li>100 g <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolu<\/a> m\u00e1<strong> 247 kcal a 30 g cukru<\/strong><\/li>\n\n\n\n<li>100 g <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritolu<\/a> m\u00e1 0 kcal<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg\" alt=\"Jak p\u00e9ct zdrav\u011b\" class=\"wp-image-200483\" title=\"Jak p\u00e9ct zdrav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Zvolte vhodn\u011bj\u0161\u00ed mouku<\/h4>\n\n\n\n<p>Mezi nejpou\u017e\u00edvan\u011bj\u0161\u00ed mouky se po\u0159\u00e1d \u0159ad\u00ed p\u0161eni\u010dn\u00e1 klasika, to je ov\u0161em \u0161koda, nebo\u0165 neobsahuje velk\u00e9 mno\u017estv\u00ed \u017eivin. Vhodn\u011bj\u0161\u00ed variantou tak mohou b\u00fdt mouky celozrnn\u00e9, kter\u00e9 obsahuj\u00ed v\u00edce \u017eivin, nebo t\u0159eba mouka kokosov\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g p\u0161eni\u010dn\u00e9 mouky m\u00e1 <strong>350 kcal, 11 g b\u00edlkovin, 73 g sacharid\u016f, 2 g tuku a 3 g vl\u00e1kniny<\/strong><\/li>\n\n\n\n<li>100 g kokosov\u00e9 mouky m\u00e1<strong> 310 kcal, 19 g b\u00edlkovin, 21 g sacharid\u016f, 8 g tuku a 40 g vl\u00e1kniny<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Nahra\u010fte \u010d\u00e1st mouky proteinem&nbsp;<\/h4>\n\n\n\n<p>Op\u011bt dal\u0161\u00ed tip, jak nen\u00e1padn\u011b propa\u0161ovat b\u00edlkoviny do j\u00eddla. Myslete v\u0161ak na to, \u017ee pokud do j\u00eddla p\u0159id\u00e1v\u00e1te protein, kter\u00fd u\u017e m\u00e1 n\u011bjakou p\u0159\u00edchu\u0165, je pot\u0159eba ubrat i mno\u017estv\u00ed cukru \u010di sladidla, aby <strong>nebyl v\u00fdsledn\u00fd dezert p\u0159eslazen\u00fd<\/strong>. Z\u00e1rove\u0148 berte v potaz ur\u010dit\u00e9 vlastnosti mouky, pro kter\u00e9 je vhodn\u00e1 na pe\u010den\u00ed. Pokud byste ve\u0161kerou mouku v dezertu nahradili proteinem, dost mo\u017en\u00e1 by vznikla nekonzistentn\u00ed sladk\u00e1 hmota m\u00edsto nad\u00fdchan\u00e9 buchty. P\u0159i nahrazen\u00ed sta\u010d\u00ed <strong>vym\u011bnit nap\u0159\u00edklad \u010dtvrtku \u010di p\u011btinu mouky za protein<\/strong>, skv\u011ble se hod\u00ed hlavn\u011b ty, kter\u00e9 <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\"nejsou ochucen\u00e9.&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nejsou ochucen\u00e9.&nbsp;<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky nahra\u010fte n\u00edzkotu\u010dn\u00fdm tvarohem<\/h4>\n\n\n\n<p>Smetana, zakysan\u00e1 smetana, mascarpone nebo tu\u010dn\u00fd tvaroh. Bez t\u011bchto ml\u00e9\u010dn\u00fdch v\u00fdrobku se obejde jen m\u00e1lokter\u00fd <strong>kr\u00e9mov\u00fd dezert<\/strong>. Pokud ov\u0161em chcete, aby byl v\u00fdsledn\u00fd pokrm bohat\u00fd na b\u00edlkoviny a neobsahoval jen velk\u00e9 mno\u017estv\u00ed tuku, bylo by vhodn\u00e9 alespo\u0148 <strong>\u010d\u00e1st tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f nahradit m\u00e9n\u011b tu\u010dnou variantou<\/strong>. Uvid\u00edte, \u017ee i kdy\u017e t\u0159eba jen polovinu mascarpone v tiramisu vym\u011bn\u00edte za tvaroh, na chuti mu to neubere, kalorick\u00e1 hodnota se razantn\u011b sn\u00ed\u017e\u00ed a <strong>zlep\u0161\u00ed se i pom\u011br jednotliv\u00fdch makro\u017eivin<\/strong>.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png\" alt=\"Jak up\u00e9ct zdrav\u00fd dezert\" class=\"wp-image-200498\" style=\"width:843px;height:441px\" title=\"Jak up\u00e9ct zdrav\u00fd dezert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Skv\u011blou vychyt\u00e1vkou je nap\u0159\u00edklad i <strong>za\u0161leh\u00e1n\u00ed tvarohu, proteinu nebo oboj\u00edho<\/strong> do hotov\u00e9ho <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/puding-cs\/\" class=\"ek-link\">pudinku<\/a>, ze kter\u00e9ho se r\u00e1zem stane na b\u00edlkoviny bohat\u00e1 sva\u010dina, kter\u00e1 l\u00e9pe zasyt\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Ml\u00e9\u010dn\u00fd v\u00fdrobek<\/strong><\/center><\/th><th><center><strong>Nutri\u010dn\u00ed hodnoty<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>30% smetana<\/center><\/td><td><center>Energetick\u00e1 hodnota 291 kcal, b\u00edlkoviny 2 g, sacharidy 3 g, tuky 30 g<\/center><\/td><\/tr><tr><td><center>Zakysan\u00e1 smetana 16 % tuku<\/center><\/td><td><center>Energetick\u00e1 hodnota 172 kcal, b\u00edlkoviny 3 g, sacharidy 4 g, tuky 16 g<\/center><\/td><\/tr><tr><td><center>Mascarpone&nbsp;<\/center><\/td><td><center>Energetick\u00e1 hodnota 386 kcal, b\u00edlkoviny 3 g, sacharidy 5 g, tuky 40 g<\/center><\/td><\/tr><tr><td><center>Tu\u010dn\u00fd tvaroh&nbsp;<\/center><\/td><td><center>Energetick\u00e1 hodnota 141 kcal, b\u00edlkoviny 9 g, sacharidy 4 g, tuky 10 g<\/center><\/td><\/tr><tr><td><center>N\u00edzkotu\u010dn\u00fd tvaroh<\/center><\/td><td><center>Energetick\u00e1 hodnota 68 kcal, b\u00edlkoviny 12 g, sacharidy 4 g, tuky 0,5 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">P\u0159idejte do dezert\u016f zeleninu nebo lu\u0161t\u011bniny<\/h4>\n\n\n\n<p>Nebojte, ned\u011bl\u00e1me si z v\u00e1s legraci. P\u0159id\u00e1n\u00edm zeleniny do dezertu se <strong>zv\u011bt\u0161\u00ed jeho objem a sn\u00ed\u017e\u00ed kalorick\u00e1 hodnota<\/strong> ur\u010dit\u00e9ho mno\u017estv\u00ed, nebo\u0165 se t\u011bsto \u201cnastav\u00ed\u201d m\u00e9n\u011b kalorickou potravinou. Co takhle zkusit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-mrkvovy-kolac-s-tvarohovym-kremem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mrkvov\u00fd dort<\/a> nebo ovesnou ka\u0161i <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\" class=\"ek-link\">s cuketou<\/a>? Stejnou funkci maj\u00ed v receptech i lu\u0161t\u011bniny, kter\u00e9 nav\u00edc <strong>zvednou tak\u00e9 pod\u00edl b\u00edlkovin<\/strong>. Vyzkou\u0161ejte t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fazolovy-brownie-plny-cokoladove-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1\u010dn\u00e9 fazolov\u00e9 brownies<\/a>, u kter\u00fdch ani nepozn\u00e1te, \u017ee je v t\u011bst\u011b 400 g fazol\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Pou\u017eijte m\u00e9n\u011b kalorick\u00e1 ochucovadla<\/h4>\n\n\n\n<p>Co si ma\u017eete na <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/palacinky-cs\/\" class=\"ek-link\">pala\u010dinky<\/a>, nutellu? Co takhle vyzkou\u0161et jej\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-pomazanka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u011bj\u0161\u00ed proteinovou verzi<\/a>. Krom\u011b toho, \u017ee v\u00e1s nebudou bolet zuby z nadm\u011brn\u00e9ho mno\u017estv\u00ed cukru, nemus\u00edte m\u00edt ani v\u00fd\u010ditky, \u017ee byste h\u0159e\u0161ili. A pokud se sna\u017e\u00edte hubnout, bude pro v\u00e1s ide\u00e1ln\u00ed volbou na ochucen\u00ed pala\u010dinek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-hazelnut-choco-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zero sirup<\/a>, kter\u00fd obsahuje zanedbateln\u00e9 mno\u017estv\u00ed kalori\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>30 g nutelly m\u00e1: 161 kcal<\/strong>, b\u00edlkoviny 2 g, sacharidy 17 g, tuky 9 g<\/li>\n\n\n\n<li><strong>30 g Proteinely m\u00e1: 144 kcal<\/strong>, b\u00edlkoviny 5 g, sacharidy 13 g, tuky 10 g<\/li>\n\n\n\n<li><strong>30 ml bezkalorick\u00e9ho sirupu m\u00e1: 3 kcal<\/strong>, b\u00edlkoviny 0 g, sacharidy 1 g, tuky 0 g<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1124x750.jpg\" alt=\"Jak zdrav\u011b ochutit dezert\" class=\"wp-image-200512\" style=\"width:843px;height:563px\" title=\"Jak zdrav\u011b ochutit dezert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je jedno, jestli se \u0159ad\u00edte mezi pravideln\u00e9 sva\u010din\u00e1\u0159e, nebo si jen ob\u010das mezi j\u00eddly, ve\u010der nebo na n\u00e1v\u0161t\u011bv\u011b n\u011bco uzobnete. M\u011bjte v\u0161ak na pam\u011bti, \u017ee prakticky <strong>ka\u017ed\u00e9 j\u00eddlo m\u00e1 svou zdrav\u011bj\u0161\u00ed variantu<\/strong>, a tak nen\u00ed od v\u011bci volit to, co je pro va\u0161e t\u011blo nejlep\u0161\u00ed. Nikdo v\u0161ak nen\u00ed dokonal\u00fd, a tak nemus\u00edte m\u00edt v\u00fd\u010ditky, kdy\u017e ob\u010das posva\u010d\u00edte n\u011bco, co <strong>nen\u00ed \u00fapln\u011b nejvhodn\u011bj\u0161\u00ed<\/strong>. Stejn\u011b tak nen\u00ed pot\u0159eba se na oslav\u00e1ch vyh\u00fdbat v\u0161em dobrot\u00e1m, kter\u00e9 jsou na stole. Je v\u0161ak fajn v\u011bd\u011bt, \u017ee i oby\u010dejn\u00e1 jednohubka m\u00e1 kalorie, a zohlednit to v celkov\u00e9m p\u0159\u00edjmu. M\u016f\u017ee se jinak toti\u017e snadno st\u00e1t, \u017ee pokud si takto budete dop\u0159\u00e1vat ka\u017ed\u00fd t\u00fdden, p\u0159iberete. A to i p\u0159esto, \u017ee od pond\u011bl\u00ed do p\u00e1tku budete v kalorick\u00e9m deficitu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b byste m\u011bli p\u0159istupovat, pokud jste rodi\u010de, ke sva\u010din\u00e1m, kter\u00e9 chyst\u00e1te sv\u00fdm d\u011btem. Je super, kdy\u017e i ti nejmen\u0161\u00ed v\u011bd\u00ed, \u017ee jabl\u00ed\u010dko je v\u00fd\u017eivn\u011bj\u0161\u00ed ne\u017e tabulka \u010dokol\u00e1dy, na druhou stranu v\u0161ak <strong>nem\u00e1 smysl jim ob\u010dasn\u00e9 sladkosti odp\u00edrat<\/strong>. Jak v\u0161ichni v\u00edme, zak\u00e1zan\u00e9 ovoce chutn\u00e1 nejl\u00e9pe, a tak byste t\u00edmto odp\u00edr\u00e1n\u00edm dobrot u d\u011bt\u00ed vyvol\u00e1vali je\u0161t\u011b v\u011bt\u0161\u00ed touhu sladkosti nebo chipsy j\u00edst.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158ad\u00edte se do t\u00fdmu sva\u010din\u00e1\u0159\u016f? Jestli ano, pod\u011blte se s n\u00e1mi o va\u0161e nejobl\u00edben\u011bj\u0161\u00ed sva\u010dinov\u00e9 tipy, a\u0165 nejsou ani ostatn\u00ed odk\u00e1zan\u00ed na ka\u017edodenn\u00ed nudu v podob\u011b rohl\u00edku se \u0161unkou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sva\u010dina je skv\u011bl\u00fd zp\u016fsob, jak zahnat hlad p\u0159ed ob\u011bdem, ve\u010de\u0159\u00ed nebo po n\u00ed. V\u00edte ale, jak by vyv\u00e1\u017een\u00e1 sva\u010dina m\u011bla vypadat? V dne\u0161n\u00edm \u010dl\u00e1nku si d\u00e1me i p\u00e1r tip\u016f, jak zdrav\u011b pohostit n\u00e1v\u0161t\u011bvu. <\/p>\n","protected":false},"author":100,"featured_media":200988,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,7293,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-200226","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-snacky-cs","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Co by m\u011bla obsahovat vyv\u00e1\u017een\u00e1 sva\u010dina a jak zdrav\u011b nahradit kalorick\u00e9 snacky? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak by m\u011bla vypadat ide\u00e1ln\u00ed sva\u010dina a jak zdrav\u011b nahradit kalorick\u00e9 dobroty? 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