{"id":203709,"date":"2020-12-18T18:00:00","date_gmt":"2020-12-18T17:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=203709"},"modified":"2023-10-06T14:13:16","modified_gmt":"2023-10-06T12:13:16","slug":"7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/","title":{"rendered":"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165"},"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.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#Charakteristika_nadvahy_a_obezity\" title=\"Charakteristika nadv\u00e1hy a obezity\">Charakteristika nadv\u00e1hy a obezity<\/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.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#Co_je_BMI\" title=\"\u010co je BMI?\">\u010co je BMI?<\/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.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#Prijem_verzus_vydaj_energie\" title=\"Pr\u00edjem verzus v\u00fddaj energie\">Pr\u00edjem verzus v\u00fddaj energie<\/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.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#7_najcastejsich_dovodov_preco_priberame\" title=\"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me\">7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me<\/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.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#8_rad_ako_schudnut\" title=\"8 r\u00e1d ako schudn\u00fa\u0165\">8 r\u00e1d ako schudn\u00fa\u0165<\/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.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#Co_si_zapamatat\" title=\"\u010co si zapam\u00e4ta\u0165?\">\u010co si zapam\u00e4ta\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nadv\u00e1ha a obezita s\u00fa jedn\u00fdm <strong>z najv\u00e4\u010d\u0161\u00edch celosvetov\u00fdch probl\u00e9mov<\/strong>. \u0160tatistiky Svetovej zdravotn\u00edckej organiz\u00e1cie s\u00fa alarmuj\u00face. V roku 2016 trpelo nadv\u00e1hou <strong>1,9 miliardy dospel\u00fdch \u013eud\u00ed<\/strong>, z toho 650 mili\u00f3nov bolo ob\u00e9znych. Za necel\u00fdch 50 rokov sa v\u00fdskyt obezity na celom svete takmer <strong>strojn\u00e1sobil<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne nelichotiv\u00e9 \u0161tatistiky sa pri nadv\u00e1he a obezite ved\u00fa aj medzi <strong>de\u0165mi<\/strong> a <strong>adolescentmi<\/strong>. Pred \u0161tyrmi rokmi ich bolo s nadv\u00e1hou alebo obezitou na celom svete evidovan\u00fdch <strong>340 mili\u00f3nov<\/strong>, \u010do predstavuje zhruba <strong>18 %<\/strong> celosvetovej popul\u00e1cie v tejto vekovej skupine. Vrav\u00ed sa, \u017ee <strong>pribra\u0165 je \u013eah\u0161ie ako schudn\u00fa\u0165<\/strong>. V dne\u0161nom \u010dl\u00e1nku si preto prezrad\u00edme <strong>hlavn\u00e9 pr\u00ed\u010diny toho, pre\u010do priber\u00e1me<\/strong>, a tie\u017e si povieme z\u00e1kladn\u00e9 <strong>rady a tipy, ako zato\u010di\u0165 s kilami navy\u0161e<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1-2]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg\" alt=\"Pre\u010do priber\u00e1me?\" class=\"wp-image-203717\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"\u017dena sa v\u00e1\u017ei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Charakteristika_nadvahy_a_obezity\"><\/span><strong>Charakteristika nadv\u00e1hy a obezity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nadv\u00e1hu<\/strong> m\u00f4\u017eeme jednoducho charakterizova\u0165 ako <strong>predstupe\u0148 obezity<\/strong>. In\u00e1\u010d povedan\u00e9, je to tak\u00e1 v\u00e1ha, ktor\u00e1 je pod\u013ea prepo\u010dtov vy\u0161\u0161ia ako \u201cnorma\u201d s oh\u013eadom na v\u00fd\u0161ku. <strong>Obezita<\/strong> je vy\u0161\u0161\u00ed stupe\u0148 nadv\u00e1hy a je definovan\u00e1 ako <strong>abnorm\u00e1lne <\/strong>alebo<strong> nadmern\u00e9 hromadenie tuku<\/strong>, ktor\u00e9 m\u00f4\u017ee zhor\u0161i\u0165 na\u0161e zdravie. Obezita je komplexnej\u0161\u00ed zdravotn\u00fd probl\u00e9m a z\u00e1rove\u0148 aj chronick\u00e9 ochorenie, ktor\u00e9 je rizikov\u00fdm faktorom <strong>cukrovky<\/strong>, <strong>vysok\u00e9ho krvn\u00e9ho tlaku<\/strong>, ale aj <strong>kardiovaskul\u00e1rnych ochoren\u00ed<\/strong>, ako s\u00fa <strong>srdcov\u00e9 choroby<\/strong> \u010di <strong>\u017el\u010dn\u00edkov\u00e9 kamene<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[3-4]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadv\u00e1ha a obezita m\u00f4\u017eu zv\u00fd\u0161i\u0165 riziko niektor\u00fdch zdravotn\u00fdch probl\u00e9mov a mohli by by\u0165 spojen\u00e9 s ur\u010dit\u00fdmi <strong>soci\u00e1lnymi <\/strong>a <strong>psychick\u00fdmi probl\u00e9mami<\/strong>. U ob\u00e9znych \u013eud\u00ed sa vyskytuj\u00fa <strong>depresie<\/strong>, \u010dasto maj\u00fa <strong>zn\u00ed\u017een\u00fa sebad\u00f4veru<\/strong>, no okrem toho sa ob\u010das dostavia aj <strong>zdravotn\u00e9 probl\u00e9my<\/strong>. Medzi najv\u00e1\u017enej\u0161ie zdravotn\u00e9 rizik\u00e1 spojen\u00e9 s nadv\u00e1hou, ale predov\u0161etk\u00fdm obezitou patria najm\u00e4:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cukrovka 2. typu&nbsp;<\/li>\n\n\n\n<li>vysok\u00fd krvn\u00fd tlak<\/li>\n\n\n\n<li>ischemick\u00e1 choroba srdca (vznik\u00e1 n\u00e1sledkom zn\u00ed\u017eenia alebo \u00fapln\u00e9ho zastavenia dod\u00e1vky kysl\u00edka a \u017eiv\u00edn do srdcov\u00e9ho svalu)<\/li>\n\n\n\n<li>vysok\u00fd LDL cholesterol, n\u00edzky HDL cholesterol alebo vysok\u00e1 hladina triglyceridov<\/li>\n\n\n\n<li>m\u0155tvica<\/li>\n\n\n\n<li>ochorenie \u017el\u010dn\u00edka<\/li>\n\n\n\n<li>osteoartr\u00f3za<\/li>\n\n\n\n<li>sp\u00e1nkov\u00e9 apnoe (porucha sp\u00e1nku s pravideln\u00fdm zastaven\u00edm d\u00fdchania) <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/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>Pri klasifik\u00e1cii nadv\u00e1hy a obezity je Svetovou zdravotn\u00edckou organiz\u00e1ciou odpor\u00fa\u010dan\u00e9 pou\u017e\u00edvanie indexu <strong>BMI &#8211; Body Mass Index<\/strong>.<\/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\"><span class=\"ez-toc-section\" id=\"Co_je_BMI\"><\/span><strong>\u010co je BMI?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Index telesnej hmotnosti (Body Mass Index) je met\u00f3da ur\u010denia zdravotn\u00e9ho rizika obezity, pri\u010dom do \u00favahy sa berie <strong>telesn\u00e1 hmotnos\u0165<\/strong> a <strong>v\u00fd\u0161ka osoby<\/strong>. Je to nepriama forma merania tuku a jeden zo sp\u00f4sobov, ako si m\u00f4\u017eete skontrolova\u0165 a vypo\u010d\u00edta\u0165, \u010di je va\u0161a v\u00e1ha v poriadku. V\u00fdsledkom merania je \u010d\u00edslo, ktor\u00e9 v\u00e1s zarad\u00ed do <strong>kateg\u00f3rie BMI<\/strong> pod\u013ea stavu va\u0161ej hmotnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmavos\u0165ou je, \u017ee <strong>priemern\u00e9 hodnoty BMI sa l\u00ed\u0161ia pre r\u00f4zne rasy a krajiny<\/strong>. Aziati maj\u00fa in\u00e9 stredn\u00e9 hodnoty BMI ako Eur\u00f3pania, a k\u00fdm napr\u00edklad v preva\u017enej \u010dasti kraj\u00edn Afriky dosahuje priemer 20 a\u017e 22,9, tak vo v\u00e4\u010d\u0161ine eur\u00f3pskych kraj\u00edn je to hodnota od 25 do 26,9, \u010do je u\u017e v\u0161eobecn\u00fd stupe\u0148 nadv\u00e1hy. <strong>BMI plat\u00ed pre priemern\u00e9ho dospel\u00e9ho \u010dloveka<\/strong> a nevz\u0165ahuje sa na deti, ml\u00e1de\u017e do 18 rokov, tehotn\u00e9 \u017eeny a \u0161portovcov. V\u0161etko d\u00f4le\u017eit\u00e9 o BMI spolu s n\u00e1vodom, ako si vypo\u010d\u00edta\u0165 vlastn\u00e9 hodnoty n\u00e1jdete v \u010dl\u00e1nku <strong><a aria-label=\"\u010co je BMI kalkula\u010dka a je v\u00f4bec spo\u013eahliv\u00e1 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-bmi-kalkulacka-a-je-vobec-spolahliva\/\" target=\"_blank\">\u010co je BMI kalkula\u010dka a je v\u00f4bec spo\u013eahliv\u00e1<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-bmi-kalkulacka-a-je-vobec-spolahliva\/\">?<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[6-7]<\/span><\/strong><\/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\"><span class=\"ez-toc-section\" id=\"Prijem_verzus_vydaj_energie\"><\/span><strong>Pr\u00edjem verzus v\u00fddaj energie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pr\u00edjem energie<\/strong><\/p>\n\n\n\n<p>Pravideln\u00fd pr\u00edjem energie v potrave je pre \u017eivot <strong>nevyhnutn\u00fd<\/strong>. Potrebujeme ju pre r\u00f4zne procesy, medzi ktor\u00e9 patr\u00ed predov\u0161etk\u00fdm <strong>udr\u017eiavanie z\u00e1kladn\u00fdch telesn\u00fdch funkci\u00ed nutn\u00fdch pre \u017eivot<\/strong>, <strong>rast svalov<\/strong> \u010di <strong>fungovanie jednotliv\u00fdch org\u00e1nov<\/strong>. Denn\u00e1 spotreba energie sa v\u0161ak prirodzene u jednotliv\u00fdch os\u00f4b ve\u013emi l\u00ed\u0161i. Sp\u00f4sobuj\u00fa to faktory, ako <strong>vek<\/strong>, <strong>pohlavie<\/strong>, <strong>v\u00fd\u0161ka<\/strong>,<strong> telesn\u00e1 hmotnos\u0165<\/strong>, ale aj napr\u00edklad <strong>aktivita \u017eivotn\u00e9ho \u0161t\u00fdlu <\/strong>\u010di <strong>n\u00e1ro\u010dnos\u0165 pr\u00e1ce<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg\" alt=\"Pr\u00edjem verzus v\u00fddaj energie\" class=\"wp-image-305555\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pr\u00edjem verzus v\u00fddaj energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Energiu z\u00edskavame z potrav\u00edn a n\u00e1pojov, ktor\u00e9 konzumujeme, a to <strong>oxid\u00e1ciou makro\u017eiv\u00edn<\/strong> &#8211; <strong>sacharidov<\/strong>, <strong>tukov<\/strong>, <strong>bielkov\u00edn<\/strong>, ale aj <strong>alkoholu<\/strong>. Av\u0161ak mno\u017estvo energie, ktor\u00e9 ka\u017ed\u00fd z t\u00fdchto makronutrientov poskytuje, sa l\u00ed\u0161i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tuky &#8211; 9 kcal (37 kJ) \/ g<\/li>\n\n\n\n<li>Bielkoviny &#8211; 4 kcal (17 kJ) \/ g<\/li>\n\n\n\n<li>Sacharidy &#8211; 4 kcal (17 kJ) \/ g<\/li>\n\n\n\n<li>Alkohol &#8211; 7 kcal (29 kJ) \/ g<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z uveden\u00e9ho vypl\u00fdva, \u017ee alkohol m\u00e1 takmer dvojn\u00e1sobn\u00fa energetick\u00fa hodnotu v porovnan\u00ed s bielkovinami a navy\u0161e <strong>neobsahuje \u017eiadne \u017eiviny<\/strong>. \u0160t\u00fadie potvrdili, \u017ee konzum\u00e1cia alkoholu m\u00f4\u017ee v\u00fdznamne prispie\u0165 k rastu hmotnosti tak u dospel\u00fdch, ako aj u mlad\u00fdch \u013eud\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide\u00e1lny denn\u00fd pr\u00edjem kal\u00f3ri\u00ed sa l\u00ed\u0161i predov\u0161etk\u00fdm v z\u00e1vislosti od veku, pohlavia, mno\u017estva akt\u00edvnej telesnej hmoty, ale aj \u00farovne fyzickej \u010dinnosti, aktivity \u017eivotn\u00e9ho \u0161t\u00fdlu a fyzickej n\u00e1ro\u010dnosti pr\u00e1ce. Pod\u013ea Eur\u00f3pskeho \u00faradu pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA) je <strong>odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem pre priemern\u00fa \u017eenu 2000 kal\u00f3ri\u00ed a 2500 pre priemern\u00e9ho mu\u017ea<\/strong>. Dan\u00e1 hodnota sa v\u0161ak m\u00f4\u017ee meni\u0165 pod\u013ea vy\u0161\u0161ie uveden\u00fdch faktorov.<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[8-10]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u00fddaj energie<\/strong><\/p>\n\n\n\n<p><strong>1 Baz\u00e1lny metabolizmus (BMR)<\/strong><\/p>\n\n\n\n<p>Aby si na\u0161e telo zachovalo z\u00e1kladn\u00e9 vit\u00e1lne funkcie, potrebujeme sp\u00e1li\u0165 ur\u010dit\u00fd po\u010det kal\u00f3rii, ktor\u00fdch hodnotu vyjadruje <strong>baz\u00e1lny metabolizmus<\/strong>. V porovnan\u00ed s celkov\u00fdm denn\u00fdm energetick\u00fdm v\u00fddajom predstavuje zhruba <strong>60 a\u017e 75 %<\/strong>. Telo t\u00fato energiu pou\u017eije iba na udr\u017eiavanie<strong> \u017eivotne d\u00f4le\u017eit\u00fdch org\u00e1nov <\/strong>a na z\u00e1kladn\u00e9 \u010dinnosti, ako <strong>d\u00fdchanie<\/strong>, <strong>cirkul\u00e1cia krvi<\/strong>, <strong>spracovanie \u017eiv\u00edn<\/strong> a <strong>v\u00fdroba buniek<\/strong>. Rozhoduj\u00facimi \u010dinite\u013emi pri v\u00fdpo\u010dte baz\u00e1lneho metabolizmu s\u00fa predov\u0161etk\u00fdm <strong>vek<\/strong>, <strong>hmotnos\u0165<\/strong> a <strong>pohlavie<\/strong>. Ak si chcete vypo\u010d\u00edta\u0165 svoj baz\u00e1lny metabolizmus a dozvedie\u0165 sa o \u0148om viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010co je to baz\u00e1lny metabolizmus a ako vypo\u010d\u00edta\u0165 BMR?<\/a><\/strong> <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2 \u00darove\u0148 fyzickej aktivity (PAL)<\/strong><\/p>\n\n\n\n<p>Keby sme cel\u00fd de\u0148 len le\u017eali doma na gau\u010di a nerobili v\u00f4bec ni\u010d, n\u00e1\u0161 potrebn\u00fd energetick\u00fd pr\u00edjem by sa pohyboval niekde okolo <strong>pokojov\u00e9ho metabolizmu<\/strong>. Av\u0161ak be\u017en\u00fd \u010dlovek potrebuje na v\u0161etky denn\u00e9 \u010dinnosti prija\u0165 o nie\u010do viac energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jej mno\u017estvo sa l\u00ed\u0161i od <strong>sp\u00f4sobu \u017eivota<\/strong> a<strong> n\u00e1ro\u010dnosti denn\u00fdch aktiv\u00edt<\/strong>, ktor\u00fa vyjadruje <strong>koeficient PAL<\/strong> (physical activity level). Rozptyl tohto koeficientu m\u00f4\u017ee by\u0165 dos\u0165 v\u00fdrazn\u00fd, od sedav\u00e9ho sp\u00f4sobu \u017eivota s minimom pohybu a\u017e po ve\u013emi akt\u00edvne a n\u00e1ro\u010dn\u00e9 zamestnanie. Chcete vedie\u0165, ak\u00e9 je <strong>podrobn\u00e9 rozdelenie koeficientu PAL<\/strong> a to, <strong>ako si vypo\u010d\u00edta\u0165 svoj celkov\u00fd denn\u00fd pr\u00edjem energie<\/strong>? V\u0161etko n\u00e1jdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" aria-label=\"Ako spo\u010d\u00edta\u0165 pr\u00edjem energie makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako spo\u010d\u00edta\u0165 pr\u00edjem energie makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov<\/a><\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" class=\"ek-link\"><strong>?<\/strong> <\/a><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sme si udr\u017eali optim\u00e1lnu v\u00e1hu a nepriberali sme, plat\u00ed v\u0161eobecn\u00fd \u00fazus, \u017ee by sme mali by <strong>prija\u0165 <\/strong>zhruba<strong> to\u013eko kal\u00f3ri\u00ed, ko\u013eko minieme<\/strong> po\u010das d\u0148a. Pre\u010do n\u00e1m teda prib\u00fadaj\u00fa kil\u00e1 na v\u00e1he?<\/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\"><span class=\"ez-toc-section\" id=\"7_najcastejsich_dovodov_preco_priberame\"><\/span><strong> 7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Genetika<\/strong><\/p>\n\n\n\n<p>Ur\u010dite ste u\u017e po\u010duli vety typu ,,M\u00f4\u017eem jes\u0165 aj klince a nepriberiem ani gram\u201d, alebo opa\u010dn\u00fd pr\u00edpad &#8211; ,,Priberiem aj zo vzduchu\u201d. Genetika m\u00f4\u017ee hra\u0165<strong> ur\u010dit\u00fa rolu<\/strong> pri nadv\u00e1he \u010di obezite, av\u0161ak nie tak\u00fa v\u00fdrazn\u00fa, ako sa to \u010dasto proklamuje v spolo\u010dnosti. Genetick\u00e9 vady, ktor\u00e9 s\u00fa priamo spojen\u00e9 s obezitou, hraj\u00fa toti\u017e rolu u <strong>menej ne\u017e 1 % popul\u00e1cie<\/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\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg\" alt=\"zdrav\u00e1 strava pom\u00f4\u017ee pri chudnut\u00ed\" class=\"wp-image-203914\" style=\"width:577px;height:766px\" width=\"577\" height=\"766\" title=\"zdrav\u00e1 strava pom\u00f4\u017ee pri chudnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg 846w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-301x400.jpg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1155x1536.jpg 1155w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1541x2048.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-scaled.jpg 1926w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Pod\u013ea prest\u00ed\u017enej Harvardovej univerzity je pravdepodobnos\u0165, \u017ee bud\u00fa dvaja ob\u00e9zni rodi\u010dia vychov\u00e1va\u0165 ob\u00e9zne die\u0165a <strong>a\u017e 80 %<\/strong>. To v\u0161ak nemus\u00ed apriori znamena\u0165, \u017ee za to m\u00f4\u017ee genetika. Treba si uvedomi\u0165, \u017ee die\u0165a je veden\u00e9 rodi\u010dmi k ur\u010dit\u00fdm <strong>\u017eivotn\u00fdm n\u00e1vykom<\/strong> a <strong>\u017eivotn\u00e9mu \u0161t\u00fdlu<\/strong>. Mo\u017eno predpoklada\u0165, \u017ee pri svojom hodnoten\u00ed vych\u00e1dzali aj z v\u00fdsledkov ich v\u00fdskumu, ktor\u00fd vykonali na viacer\u00fdch <strong>jednovaje\u010dn\u00fdch dvoji\u010dk\u00e1ch<\/strong>. Tri mesiace ich prikrmovali rovnak\u00fdmi d\u00e1vkami jedla a rozdiel v nabranej v\u00e1he bol pomerne v\u00fdrazn\u00fd, od \u0161tyroch do trin\u00e1stich k\u00edl. Ich v\u00fdsledky v\u0161ak mohla skres\u013eova\u0165 <strong>di\u00e9tna hist\u00f3ria<\/strong> dvoj\u010diat, a teda ako ich k\u0155mili pred v\u00fdskumom, ich celkov\u00e1 <strong>v\u00fdchova<\/strong>, a tie\u017e <strong>\u010drevn\u00fd mikrobi\u00f3m<\/strong>. \u010co znamen\u00e1, jednoducho povedan\u00e9, \u017ee ke\u010f dvaja zjedia to ist\u00e9, nemusia to ist\u00e9 energeticky aj vstreba\u0165 (prija\u0165). <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sign\u00e1ly<\/strong> toho, \u017ee m\u00e1 \u010dlovek <strong>genetick\u00e9 predispoz\u00edcie k obezite<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>preva\u017en\u00fa \u010das\u0165 \u017eivota mal nadv\u00e1hu<\/li>\n\n\n\n<li>jeden alebo obaja rodi\u010dia spolu s niektor\u00fdmi pr\u00edbuzn\u00fdmi maj\u00fa v\u00fdrazn\u00fa nadv\u00e1hu<\/li>\n\n\n\n<li>nem\u00f4\u017ee schudn\u00fa\u0165, aj ke\u010f zv\u00fd\u0161i fyzick\u00fa aktivitu a zn\u00ed\u017ei kalorick\u00fd pr\u00edjem<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak neznamen\u00e1, \u017ee sa pri genetickej predispoz\u00edcii treba s obezitou definit\u00edvne zmieri\u0165. <strong>Kvalita stravy<\/strong> m\u00f4\u017ee toti\u017e z\u00e1sadne ovplyvni\u0165 to, ktor\u00e9 g\u00e9ny sa v tele \u010dloveka prejavia, a ktor\u00e9 nie. Pri\u010dom plat\u00ed, \u017ee spr\u00e1vne nastaven\u00fd energetick\u00fd pr\u00edjem vzh\u013eadom na aktu\u00e1lne potreby a pohybov\u00fd re\u017eim s dostatkom sp\u00e1nku platia pre ka\u017ed\u00e9ho. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12-13]<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>2. Priemyselne spracovan\u00e9 potraviny<\/strong><\/p>\n\n\n\n<p>Mo\u017eno ste u\u017e videli nieko\u013eko vide\u00ed na <strong>hamburger<\/strong>, ktor\u00fd sa aj po t\u00fd\u017edni \u201coddychu\u201d vo va\u0161ej chladni\u010dke tv\u00e1ri ako \u010derstv\u00fd. Konzum\u00e1cia priemyselne spracovan\u00fdch potrav\u00edn v spolo\u010dnosti rastie, hoci neobsahuj\u00fa <strong>\u017eiadne <\/strong>alebo iba <strong>minimum v\u00fd\u017eivn\u00fdch l\u00e1tok<\/strong>, <strong>vitam\u00ednov<\/strong>,<strong> miner\u00e1lov<\/strong> a <strong>enz\u00fdmov.<\/strong> Ide o vysoko priemyselne spracovan\u00e9 potraviny, ktor\u00e9 be\u017ene obsahuj\u00fa cukor, tuk, so\u013e alebo ich vz\u00e1jomn\u00fa kombin\u00e1ciu. Odhadom m\u00f4\u017ee by\u0165 <strong>z\u00e1visl\u00fdch<\/strong> od tak\u00fdch potrav\u00edn <strong>a\u017e 20 % \u013eud\u00ed<\/strong>. Pri\u010dom toto \u010d\u00edslo m\u00f4\u017ee by\u0165 e\u0161te vy\u0161\u0161ie u ob\u00e9znych \u013eud\u00ed. K tak\u00fdmto potravin\u00e1m patria napr\u00edklad <strong>kuracie nugetky<\/strong>, <strong>chipsy<\/strong> \u010di u\u017e zmienen\u00e9 <strong>hamburgery<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14] [27]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Z\u00e1vislos\u0165 od jedla a cukru<\/strong><\/p>\n\n\n\n<p>Predov\u0161etk\u00fdm <strong>presladen\u00e9 jedl\u00e1 s vysok\u00fdm podielom tuku a soli<\/strong> m\u00f4\u017eu stimulova\u0165 nervov\u00e9 centr\u00e1 v na\u0161om mozgu. Oproti minim\u00e1lne spracovan\u00fdm a zdrav\u00fdm jedl\u00e1m, ako s\u00fa <strong><a aria-label=\"obilniny (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obilniny<\/a><\/strong> \u010di <strong><a aria-label=\"ry\u017ea (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017ea<\/a><\/strong>, sa pri konzum\u00e1ci\u00ed rafinovan\u00fdch cukrov uvo\u013e\u0148uje <strong>dopam\u00edn<\/strong> v striate, \u010dasti mozgu pova\u017eovanej za centrum odmien. Tieto typy jed\u00e1l s\u00fa preto \u010dasto prirovn\u00e1van\u00e9 k be\u017en\u00fdm drog\u00e1m, ako je <strong>alkohol<\/strong>, <strong>nikot\u00edn<\/strong> alebo <strong>koka\u00edn<\/strong>. Av\u0161ak z\u00e1vislos\u0165 od cukru tak psychologicky, ako aj fyziologicky nebude tak\u00e1 siln\u00e1 ako na drog\u00e1ch. Treba e\u0161te doda\u0165, \u017ee st\u00e1le ch\u00fdba viac \u0161t\u00fadii na \u013eu\u010foch, ktor\u00e9 by premisu \u013eudskej z\u00e1vislosti od cukru definit\u00edvne potvrdili.<span style=\"color:#ff6600\" class=\"tadv-color\"> <strong>[15]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Nedostatok pohybu<\/strong><\/p>\n\n\n\n<p><strong>Stanfordova univerzita<\/strong> uskuto\u010dnila dlhodob\u00fd v\u00fdskum, ktor\u00e9ho v\u00fdsledky uk\u00e1zali, \u017ee sk\u00f4r, ako di\u00e9ta, m\u00f4\u017ee pom\u00f4c\u0165 pri chudnut\u00ed <strong>pravideln\u00fd pohyb<\/strong>. Vych\u00e1dzali najm\u00e4 z toho, \u017ee percento \u017eien, ktor\u00e9 nevykazovali \u017eiadnu fyzick\u00fa aktivitu sa za viac ne\u017e 10 rokov <strong>zv\u00fd\u0161il o 33 %<\/strong>, pri\u010dom u mu\u017eov to bolo podobn\u00e9. Pri ni\u017e\u0161ej fyzickej aktivite v\u0161ak nedoch\u00e1dza k zni\u017eovaniu energetick\u00e9ho pr\u00edjmu. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. U\u017e\u00edvanie liekov<\/strong><\/p>\n\n\n\n<p>Viacero farmaceutick\u00fdch liekov m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>priberanie ako ved\u013eaj\u0161\u00ed \u00fa\u010dinok<\/strong>. Medzi tieto lieky sa radia <strong>antikoncep\u010dn\u00e9 tablety<\/strong>, <strong>kortikosteroidy<\/strong>, lieky na lie\u010dbu <strong>bipol\u00e1rnej poruchy<\/strong>, <strong>schizofr\u00e9nie<\/strong> \u010di <strong>depresie<\/strong>, ale aj <strong>niektor\u00e9 lieky na lie\u010dbu cukrovky<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Starnutie<\/strong><\/p>\n\n\n\n<p>Zrejme pre v\u00e1s nebude novinkou inform\u00e1cia, \u017ee <strong>vekom sa \u013eudsk\u00fd metabolizmus spoma\u013euje<\/strong>. Mierne sa tak za\u010d\u00edna dia\u0165 dokonca u\u017e po dvadsiatom roku \u017eivota, ke\u010f sa <strong>za jednu dek\u00e1du<\/strong> spomal\u00ed l\u00e1tkov\u00e1 v\u00fdmena <strong>do dvoch percent<\/strong>. Spomalenie metabolizmu zapr\u00ed\u010di\u0148uj\u00fa predov\u0161etk\u00fdm hormon\u00e1lne zmeny v tele a strata svalovej hmoty. <strong>Po tridsiatom roku<\/strong> toti\u017e <strong>str\u00e1came <\/strong>v priemere <strong>tri a\u017e p\u00e4\u0165 percent svalov za desa\u0165 rokov<\/strong>. Bojova\u0165 proti tomu sa v\u0161ak d\u00e1 <strong>akt\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom<\/strong> a <strong>silov\u00fdm tr\u00e9ningom<\/strong>. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Stres<\/strong><\/p>\n\n\n\n<p>Ke\u010f sme v strese, do tela sa vyplavuje horm\u00f3n <strong>kortizol<\/strong>, ktor\u00fd vedie k zv\u00fd\u0161eniu krvn\u00e9ho tlaku, a tie\u017e hladiny krvn\u00e9ho cukru. Okrem toho je preuk\u00e1zan\u00e9, \u017ee pri dlhodobo zv\u00fd\u0161enej hladine kortizolu doch\u00e1dza k ukladaniu<strong> viscer\u00e1lneho tuku<\/strong> (tuk, ktor\u00fd je ulo\u017een\u00fd medzi org\u00e1nmi v bru\u0161nej dutine).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto pr\u00edpade hraj\u00fa d\u00f4le\u017eit\u00fa \u00falohy aj <strong>stresory<\/strong>. Ide o javy, situ\u00e1cie \u010di spomienky, ktor\u00e9 v n\u00e1s vyvol\u00e1vaj\u00fa najm\u00e4 v pr\u00edpade dlhodob\u00e9ho stresu <strong>nervozitu<\/strong> a <strong>strach<\/strong>, pr\u00edpadne aj <strong>b\u00fa\u0161enie srdca<\/strong>, <strong>zr\u00fdchlen\u00fd dych<\/strong> a <strong>sucho v \u00fastach<\/strong>. Viacer\u00e9 typy stresorov m\u00f4\u017eu by\u0165 rizikov\u00fdmi faktormi obezity a z dlhodob\u00e9ho h\u013eadiska m\u00f4\u017ee kumulat\u00edvne vystavenie t\u00fdmto stresorom zv\u00fd\u0161i\u0165 pravdepodobnos\u0165 obezity. <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[19-20]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za ne\u017eelan\u00fa v\u00e1hu m\u00f4\u017ee v niektor\u00fdch pr\u00edpadoch aj zhor\u0161en\u00fd zdravotn\u00fd stav, a to predov\u0161etk\u00fdm nelie\u010den\u00e1 <strong>hypotyre\u00f3za<\/strong> (zn\u00ed\u017een\u00e1 \u010dinnos\u0165 \u0161t\u00edtnej \u017e\u013eazy), <strong>cukrovka<\/strong> a jej lie\u010dba alebo <strong>Cushingov syndr\u00f3m <\/strong>(porucha sp\u00f4soben\u00e1 vysokou hladinou kortizolu v krvi). <strong><span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako zato\u010di\u0165 s kilami navy\u0161e?<\/strong><\/p>\n\n\n\n<p>Ak nem\u00e1te <strong>\u017eiadne zdravotn\u00e9 obmedzenia<\/strong>, ktor\u00e9 by v\u00e1m mohli br\u00e1ni\u0165 zabojova\u0165 o \u00fabytok kilogramov a lep\u0161iu postavu, vysk\u00fa\u0161ajte <strong>sp\u00f4soby, ako bezpe\u010dne schudn\u00fa\u0165<\/strong>. Ako najefekt\u00edvnej\u0161ie a dlhodobo najudr\u017eate\u013enej\u0161ie sa pod\u013ea odborn\u00edkov odpor\u00fa\u010da chudnutie <strong>do 1 kg t\u00fd\u017edenne<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho \u013eud\u00ed to vzd\u00e1 u\u017e po nieko\u013ek\u00fdch d\u0148och, preto\u017ee n\u00e1hla zmena v nich razom vyvol\u00e1 <strong>pocit hladu<\/strong> a <strong>nespokojnosti<\/strong>. Samozrejme, v\u017edy to bude z\u00e1visie\u0165 predov\u0161etk\u00fdm od v\u00e1s samotn\u00fdch, ale stoj\u00ed za to vysk\u00fa\u0161a\u0165 jeden z nasledovn\u00fdch sp\u00f4sobov&#8230;<\/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\"><span class=\"ez-toc-section\" id=\"8_rad_ako_schudnut\"><\/span> <strong>8 r\u00e1d ako schudn\u00fa\u0165<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Zn\u00ed\u017ete pr\u00edjem kal\u00f3ri\u00ed<\/strong><\/p>\n\n\n\n<p>Ke\u010f uprav\u00edte svoj jed\u00e1lni\u010dek a v\u00e1\u0161 denn\u00fd <strong>energetick\u00fd pr\u00edjem sa zn\u00ed\u017ei<\/strong>, najm\u00e4 po\u010das prv\u00fdch p\u00e1r dn\u00ed a t\u00fd\u017ed\u0148ov by ste mali poci\u0165ova\u0165 \u00fabytok na v\u00e1he. Za ide\u00e1lne sa odpor\u00fa\u010da zn\u00ed\u017ei\u0165 kalorick\u00fd pr\u00edjem o zhruba <strong>15-20 %.<\/strong> Myslite ale na to, \u017ee <strong>nesk\u00f4r sa tento proces spomal\u00ed<\/strong>, preto\u017ee <strong>ke\u010f chudnete, z tela v\u00e1m odch\u00e1dza predov\u0161etk\u00fdm voda, tuk a chud\u00e9 tkanivo<\/strong>, \u010d\u00edm sa v\u00e1\u0161 metabolizmus spomal\u00ed.<strong> <\/strong>Proti strate chud\u00e9ho tkaniva v\u0161ak viete bojova\u0165 silov\u00fdm tr\u00e9ningom.<\/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\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg\" alt=\"Najlep\u0161ie rady ako schudn\u00fa\u0165\" class=\"wp-image-203761\" style=\"width:578px;height:688px\" width=\"578\" height=\"688\" title=\"Ivomila Petkova s prote\u00ednov\u00fdmi palacinkami a orie\u0161kami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 578px) 100vw, 578px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>2. Vyl\u00fa\u010dte rafinovan\u00e9 sacharidy<\/strong><\/p>\n\n\n\n<p>Sacharidy s\u00fa navz\u00e1jom k sebe viazan\u00e9 <strong>monosacharidov\u00e9 jednotky<\/strong>. Ich po\u010det z\u00e1vis\u00ed na tom, o ak\u00fd druh sacharidu ide; <strong>monosacharid<\/strong>, <strong>disacharid<\/strong>, <strong>polysacharid<\/strong>, at\u010f. Pre telo s\u00fa podstatne lep\u0161ie <strong>komplexn\u00e9 sacharidy<\/strong> (celozrnn\u00e9 obilniny, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, strukoviny\u2026) v porovnan\u00ed s rafinovan\u00fdmi, ako s\u00fa biela m\u00faka alebo cukor. <strong>Rafinovan\u00e9 sacharidy<\/strong> s\u00fa toti\u017e technologicky spracovan\u00e9, \u010d\u00edm prich\u00e1dzaj\u00fa o podstatn\u00fa \u010das\u0165 <strong>vl\u00e1kniny<\/strong>, <strong>vitam\u00ednov<\/strong> a <strong>miner\u00e1lov<\/strong>. Preto maj\u00fa v\u00fdrazne <strong>ni\u017e\u0161iu v\u00fd\u017eivov\u00fa hodnotu<\/strong>, tr\u00e1via sa r\u00fdchlej\u0161ie, a preto sa po ich konzum\u00e1cii nec\u00edtime tak\u00ed nas\u00fdten\u00ed v porovnan\u00ed s komplexn\u00fdmi sacharidmi. Rafinovan\u00e9 sacharidy v podobe cukru prich\u00e1dzaj\u00fa o v\u00fd\u017eivov\u00fa hodnotu kv\u00f4li <strong>chemick\u00e9mu procesu<\/strong>, pri ktorom sa z nich vylu\u010duje <strong>melasa<\/strong> &#8211; zdroj d\u00f4le\u017eit\u00fdch <strong>vitam\u00ednov <\/strong>a m<strong>iner\u00e1lov<\/strong>, ako <strong>v\u00e1pnik<\/strong>, <strong>\u017eelezo<\/strong>, <strong>sod\u00edk<\/strong> alebo <strong>drasl\u00edk<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Jedzte ra\u0148ajky (ke\u010f v\u00e1m to vyhovuje)<\/strong><\/p>\n\n\n\n<p>Pokia\u013e m\u00e1te be\u017en\u00fd harmonogram a ka\u017ed\u00e9 r\u00e1no sa preb\u00fadzate zhruba v rovnakom \u010dase, zdrav\u00e9 ra\u0148ajky v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 <strong>lep\u0161ie sa s\u00fastredi\u0165<\/strong> a zvl\u00e1da\u0165 pr\u00e1cu \u010di \u0161kolu. Va\u0161e telo je r\u00e1no najcitlivej\u0161ie na <strong>inzul\u00edn<\/strong>, preto sa odpor\u00fa\u010daj\u00fa najm\u00e4 jedl\u00e1 bohat\u00e9 na <strong><a aria-label=\"prote\u00edny (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edny<\/a><\/strong> a <strong><a aria-label=\"vl\u00e1kninu (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kninu<\/a><\/strong>. T\u00e1 v\u00e1s dostato\u010dne zas\u00fdti a m\u00f4\u017ee prispie\u0165 k <strong>zn\u00ed\u017eeniu hladiny cholesterolu<\/strong>. Treba v\u0161ak doda\u0165, \u017ee prv\u00e9 jedlo d\u0148a do hodiny po prebuden\u00ed nemus\u00ed vyhovova\u0165 ka\u017ed\u00e9mu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Doprajte si dostato\u010dn\u00fd sp\u00e1nok<\/strong><\/p>\n\n\n\n<p>Nedostatok sp\u00e1nku m\u00f4\u017ee ma\u0165 vplyv na regul\u00e1ciu dvoch d\u00f4le\u017eit\u00fdch <strong>horm\u00f3nov<\/strong> v tele, a to <strong>lept\u00ednu<\/strong> a <strong>grel\u00ednu<\/strong>. Predpoklad\u00e1 sa, \u017ee pr\u00e1ve tieto tieto neurotransmitery s\u00fa \u00fastredn\u00e9 pri chuti do jedla. K\u00fdm <strong>grel\u00edn<\/strong> podporuje <strong>hlad<\/strong>, <strong>lept\u00edn<\/strong> prispieva k <strong>pocitu s\u00fdtosti<\/strong> a pr\u00e1ve nedostatok sp\u00e1nku zvy\u0161uje hladinu grel\u00ednu, zatia\u013e \u010do sa hladina lept\u00ednu zni\u017euje. V\u0161eobecne sa odpor\u00fa\u010da dopria\u0165 si aspo\u0148 <strong>7-9 hod\u00edn sp\u00e1nku<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Pite viac vody<\/strong><\/p>\n\n\n\n<p>\u00c1no, aj tak\u00e1 zdanlivo ban\u00e1lna vec m\u00f4\u017ee prispie\u0165 k tomu, \u017ee sa v\u00e1m bude efekt\u00edvnej\u0161ie dari\u0165 schudn\u00fa\u0165.<strong> Pitie vody v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prirodzene potla\u010di\u0165 va\u0161u chu\u0165 do jedla<\/li>\n\n\n\n<li>k optim\u00e1lnemu chodu v\u0161etk\u00fdch biochemick\u00fdch procesov organizmu&nbsp;<\/li>\n\n\n\n<li>zn\u00ed\u017ei\u0165 celkov\u00fd pr\u00edjem kalorick\u00fdch tekut\u00edn<\/li>\n\n\n\n<li>prispie\u0165 k prirodzenej detoxik\u00e1cii organizmu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Jedzte viac komplexn\u00fdch sacharidov<\/strong><\/p>\n\n\n\n<p>Pokia\u013e konzumujete jedl\u00e1 bohat\u00e9 na sacharidy, va\u0161e telo uvo\u013e\u0148uje<strong> inzul\u00edn<\/strong>, aby pomohol <strong>gluk\u00f3ze <\/strong>dosta\u0165 sa z krvi do buniek. Z\u00e1rove\u0148 v\u0161ak zv\u00fd\u0161en\u00e1 hladina inzul\u00ednu <strong>zabra\u0148uje uvo\u013e\u0148ovaniu tukov<\/strong>, preto\u017ee jeho prioritou je spa\u013eovanie gluk\u00f3zy. Prebyto\u010dn\u00fa gluk\u00f3zu, s ktorou si telo neporad\u00ed, si najprv <strong>ulo\u017e\u00ed ako z\u00e1sobu svalov\u00e9ho a pe\u010de\u0148ov\u00e9ho glykog\u00e9nu<\/strong> a nesk\u00f4r op\u00e4\u0165 <strong>&nbsp;vo forme tukov<\/strong>. Ak sa preto zameriate na konzum\u00e1ciu dostatku<strong> komplexn\u00fdch sacharidov<\/strong>, ktor\u00e9 sa v\u010faka vl\u00e1knine vstreb\u00e1vaj\u00fa do tela pomal\u0161ie, zabr\u00e1nite prudk\u00e9mu n\u00e1rastu <strong>glyk\u00e9mie<\/strong> a <strong>inzul\u00ednu<\/strong>. \u0160tandardne sa odpor\u00fa\u010da prija\u0165 <strong>40-65 %<\/strong> komplexn\u00fdch sacharidov <strong>z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Preferujte zdrav\u00e9 tuky<\/strong><\/p>\n\n\n\n<p>Predstava, \u017ee sa v\u00e1m \u013eahko podar\u00ed schudn\u00fa\u0165, ke\u010f obmedz\u00edte tuky na minimum je myln\u00e1. <strong>Tuky<\/strong> v potrave s\u00fa nevyhnutn\u00e9 <strong>pre podporu imunity<\/strong>. Okrem toho omega 3 mastn\u00e9 kyseliny <strong>pom\u00e1haj\u00fa zlep\u0161ova\u0165 funkciu mozgu <\/strong>a dostato\u010dn\u00fd pr\u00edjem tukov <strong>prispieva k<\/strong> <strong>produkcii d\u00f4le\u017eit\u00fdch horm\u00f3nov<\/strong>. Siahnite po nenas\u00fdten\u00fdch tukoch obsiahnut\u00fdch v avok\u00e1de, ryb\u00e1ch \u010di <strong><span style=\"color:#ff6600\" class=\"tadv-color\"><a aria-label=\"orechoch a semienkach (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechoch a semienkach<\/a><\/span><\/strong>. Pr\u00edpadne m\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj zdrav\u00e9 tuky vo forme <strong><a aria-label=\"doplnkov v\u00fd\u017eivy (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zdrave-tuky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnkov v\u00fd\u017eivy<\/a><\/strong>. Myslite v\u0161ak na to, o \u010dom sme sa zmienili u\u017e vy\u0161\u0161ie;<strong> tuky<\/strong> obsahuj\u00fa zo v\u0161etk\u00fdch \u017eiv\u00edn <strong>najviac energie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. H\u00fdbte sa a cvi\u010dte<\/strong><\/p>\n\n\n\n<p>Pre\u010do nevysk\u00fa\u0161a\u0165 <strong>aer\u00f3bne cvi\u010denie<\/strong>, jedno z najob\u013e\u00fabenej\u0161\u00edch druhov cvi\u010denia na chudnutie? Medzi <strong>kardio<\/strong> cvi\u010denia patr\u00ed <strong>ch\u00f4dza<\/strong>, <strong>beh<\/strong>, ale aj <strong>cyklistika<\/strong> \u010di <strong>pl\u00e1vanie<\/strong>. Nemus\u00edte za\u010da\u0165 beh\u00e1va\u0165 polmarat\u00f3ny, ani bicyklova\u0165 stovky kilometrov. Ke\u010f sa za\u010dnete <strong>h\u00fdba\u0165 <\/strong>a budete cvi\u010di\u0165, budete <strong>spa\u013eova\u0165<\/strong> (prebyto\u010dn\u00e9) <strong>kal\u00f3rie<\/strong>, a z\u00e1rove\u0148 sa t\u00fdm preuk\u00e1zate\u013ene <strong>zn\u00ed\u017ei nebezpe\u010denstvo vn\u00fatorn\u00e9ho bru\u0161n\u00e9ho<\/strong> (viscel\u00e1rneho) <strong>tuku<\/strong>, ktor\u00fd zvy\u0161uje riziko <strong>cukrovky 2. typu<\/strong> a <strong>srdcov\u00fdch chor\u00f4b<\/strong>. Viac o tom, pre\u010do za\u010da\u0165 napr\u00edklad s behom sa do\u010d\u00edtate v \u010dl\u00e1nku <strong><a aria-label=\"11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. Ako sa zmen\u00ed va\u0161e telo? (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">11 d\u00f4vodov, pre\u010do za\u010da\u0165 beha\u0165. Ako sa zmen\u00ed va\u0161e telo?<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[21-26]<\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg\" alt=\"H\u00fdbte sa a cvi\u010dte\" class=\"wp-image-305593\" style=\"width:843px;height:546px\" width=\"843\" height=\"546\" title=\"H\u00fdbte sa a cvi\u010dte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-400x259.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1536x994.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-2048x1326.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_zapamatat\"><\/span><strong>\u010co si zapam\u00e4ta\u0165?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nadv\u00e1ha<\/strong> a <strong>obezita<\/strong> s\u00fa jedn\u00fdm z najv\u00e4\u010d\u0161\u00edch celosvetov\u00fdch probl\u00e9mov, pri\u010dom ako sme si uviedli, <strong>priberanie m\u00f4\u017ee ma\u0165 nieko\u013eko pr\u00ed\u010din<\/strong>. Niektor\u00e9 vieme ovplyvni\u0165 viac, in\u00e9 menej. Ka\u017edop\u00e1dne, <strong>v\u017edy m\u00f4\u017eeme spravi\u0165 nie\u010do pre seba<\/strong>, aby sme \u201c\u0161li chudnutiu naproti\u201d a na konci d\u0148a sa c\u00edtili lep\u0161ie a pr\u00edjemnej\u0161ie. A je jedno, \u010di m\u00e1me 75 kg a sedav\u00e9 zamestnanie alebo na\u0161a v\u00e1ha atakuje stovku aj kv\u00f4li neut\u00edchaj\u00facej chuti na sladk\u00e9. V prvom pr\u00edpade sa sta\u010d\u00ed <strong>viac h\u00fdba\u0165<\/strong>, v tom druhom <strong>zameni\u0165 sladkos\u0165 <\/strong>za nie\u010do <strong><a aria-label=\"zdrav\u0161ie a v\u00fd\u017eivnej\u0161ie (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u0161ie a v\u00fd\u017eivnej\u0161ie<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00fa\u0161ali ste u\u017e niekedy schudn\u00fa\u0165? <strong>\u010co v\u00e1m pomohlo najviac<\/strong>? Pode\u013ete sa s nami o va\u0161e sk\u00fasenosti, a ak ste sa na t\u00fdchto riadkoch do\u010d\u00edtali nie\u010do nov\u00e9, <strong>zdie\u013eajte \u010dl\u00e1nok aj medzi svojich priate\u013eov<\/strong>. Mo\u017eno chce niekto z nich schudn\u00fa\u0165 a nevie si rady.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>V roku 2016 trpelo nadv\u00e1hou 1,9 miliardy dospel\u00fdch \u013eud\u00ed, z toho 650 mili\u00f3nov bolo ob\u00e9znych. Ak\u00e9 s\u00fa d\u00f4vody, pre\u010do priber\u00e1me? A ako zato\u010di\u0165 s kilogramami navy\u0161e?<\/p>\n","protected":false},"author":106,"featured_media":204182,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6067,6117],"filter_section":[],"filter_attribute":[13034],"class_list":{"0":"post-203709","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-dieta","10":"tag-vaha","11":"filter_attribute-zaklady-chudnutia","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>7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nadv\u00e1ha a obezita s\u00fa celosvetov\u00e9 probl\u00e9my. Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165? Pre\u010d\u00edtajte si rady a tipy na \u010do v\u0161etko myslie\u0165 pri chudnut\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Nadv\u00e1ha a obezita s\u00fa celosvetov\u00e9 probl\u00e9my. Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165? Pre\u010d\u00edtajte si rady a tipy na \u010do v\u0161etko myslie\u0165 pri chudnut\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-18T17:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T12:13:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jozef Jos\u00e9 Slivka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jozef Jos\u00e9 Slivka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\"},\"author\":{\"name\":\"Jozef Jos\u00e9 Slivka\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/aa1b67f9ab13c7f8d463b13e7bff33b7\"},\"headline\":\"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165\",\"datePublished\":\"2020-12-18T17:00:00+00:00\",\"dateModified\":\"2023-10-06T12:13:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\"},\"wordCount\":3387,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\",\"keywords\":[\"chudnutie\",\"di\u00e9ta\",\"v\u00e1ha\"],\"articleSection\":[\"Ako schudn\u00fa\u0165\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\",\"name\":\"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\",\"datePublished\":\"2020-12-18T17:00:00+00:00\",\"dateModified\":\"2023-10-06T12:13:16+00:00\",\"description\":\"Nadv\u00e1ha a obezita s\u00fa celosvetov\u00e9 probl\u00e9my. Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165? Pre\u010d\u00edtajte si rady a tipy na \u010do v\u0161etko myslie\u0165 pri chudnut\u00ed.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png\",\"width\":1200,\"height\":630,\"caption\":\"Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/aa1b67f9ab13c7f8d463b13e7bff33b7\",\"name\":\"Jozef Jos\u00e9 Slivka\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/bc84dd13eb087ad84eb4c2c392daa4bdc09ce28984b9671c31c3bd9934f3d9b0?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/bc84dd13eb087ad84eb4c2c392daa4bdc09ce28984b9671c31c3bd9934f3d9b0?s=96&d=mm&r=g\",\"caption\":\"Jozef Jos\u00e9 Slivka\"},\"url\":\"https:\/\/gymbeam.com\/blog\/author\/jozef-slivka\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165 - GymBeam Blog","description":"Nadv\u00e1ha a obezita s\u00fa celosvetov\u00e9 probl\u00e9my. Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165? Pre\u010d\u00edtajte si rady a tipy na \u010do v\u0161etko myslie\u0165 pri chudnut\u00ed.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/","og_type":"article","og_title":"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165 - GymBeam Blog","og_description":"Nadv\u00e1ha a obezita s\u00fa celosvetov\u00e9 probl\u00e9my. Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165? Pre\u010d\u00edtajte si rady a tipy na \u010do v\u0161etko myslie\u0165 pri chudnut\u00ed.","og_url":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/","og_site_name":"GymBeam Blog","article_published_time":"2020-12-18T17:00:00+00:00","article_modified_time":"2023-10-06T12:13:16+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png","type":"image\/png"}],"author":"Jozef Jos\u00e9 Slivka","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jozef Jos\u00e9 Slivka","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/"},"author":{"name":"Jozef Jos\u00e9 Slivka","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/aa1b67f9ab13c7f8d463b13e7bff33b7"},"headline":"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165","datePublished":"2020-12-18T17:00:00+00:00","dateModified":"2023-10-06T12:13:16+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/"},"wordCount":3387,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png","keywords":["chudnutie","di\u00e9ta","v\u00e1ha"],"articleSection":["Ako schudn\u00fa\u0165"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/","url":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/","name":"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png","datePublished":"2020-12-18T17:00:00+00:00","dateModified":"2023-10-06T12:13:16+00:00","description":"Nadv\u00e1ha a obezita s\u00fa celosvetov\u00e9 probl\u00e9my. Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165? Pre\u010d\u00edtajte si rady a tipy na \u010do v\u0161etko myslie\u0165 pri chudnut\u00ed.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/preco-priberame-ako-schudnut-2-min.png","width":1200,"height":630,"caption":"Pre\u010do priber\u00e1me a ako schudn\u00fa\u0165?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-dovodov-preco-priberame-a-8-rad-ako-schudnut\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do priber\u00e1me a 8 r\u00e1d, ako schudn\u00fa\u0165"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/aa1b67f9ab13c7f8d463b13e7bff33b7","name":"Jozef Jos\u00e9 Slivka","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/bc84dd13eb087ad84eb4c2c392daa4bdc09ce28984b9671c31c3bd9934f3d9b0?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/bc84dd13eb087ad84eb4c2c392daa4bdc09ce28984b9671c31c3bd9934f3d9b0?s=96&d=mm&r=g","caption":"Jozef Jos\u00e9 Slivka"},"url":"https:\/\/gymbeam.com\/blog\/author\/jozef-slivka\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/203709","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/106"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=203709"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/203709\/revisions"}],"predecessor-version":[{"id":501189,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/203709\/revisions\/501189"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/204182"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=203709"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=203709"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=203709"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=203709"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=203709"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}