{"id":204293,"date":"2020-12-16T00:50:00","date_gmt":"2020-12-15T23:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=204293"},"modified":"2023-12-06T16:15:41","modified_gmt":"2023-12-06T15:15:41","slug":"10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/","title":{"rendered":"10 tipov, ako sa vyhn\u00fa\u0165 priberaniu po\u010das Vianoc"},"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\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/#Kolko_kilogramov_ludia_v_priemere_pocas_Vianoc_realne_priberu\" title=\"Ko\u013eko kilogramov \u013eudia v&nbsp;priemere po\u010das Vianoc re\u00e1lne priber\u00fa?\">Ko\u013eko kilogramov \u013eudia v&nbsp;priemere po\u010das Vianoc re\u00e1lne priber\u00fa?<\/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\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/#Ake_najcastejsie_pristupy_k_jedlu_sa_pocas_Vianoc_medzi_ludmi_objavuju\" title=\"Ak\u00e9 naj\u010dastej\u0161ie pr\u00edstupy k&nbsp;jedlu sa po\u010das Vianoc medzi \u013eu\u010fmi objavuj\u00fa?\">Ak\u00e9 naj\u010dastej\u0161ie pr\u00edstupy k&nbsp;jedlu sa po\u010das Vianoc medzi \u013eu\u010fmi objavuj\u00fa?<\/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\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/#Co_si_myslite_ze_sa_stane_a_co_sa_naozaj_stane_s_vasou_formou_pocas_Vianoc\" title=\"\u010co si mysl\u00edte, \u017ee sa stane, a \u010do sa naozaj stane s&nbsp;va\u0161ou formou po\u010das Vianoc?\">\u010co si mysl\u00edte, \u017ee sa stane, a \u010do sa naozaj stane s&nbsp;va\u0161ou formou po\u010das Vianoc?<\/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\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/#10_tipov_ako_pocas_Vianoc_nepribrat_a_odlahcit_sviatocnu_energeticku_naloz\" title=\"10 tipov, ako po\u010das Vianoc nepribra\u0165 a od\u013eah\u010di\u0165 sviato\u010dn\u00fa energetick\u00fa n\u00e1lo\u017e&nbsp;\">10 tipov, ako po\u010das Vianoc nepribra\u0165 a od\u013eah\u010di\u0165 sviato\u010dn\u00fa energetick\u00fa n\u00e1lo\u017e&nbsp;<\/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\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/#Vsetko_co_potrebujete_vediet_o_priberani_pocas_Vianoc\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o priberan\u00ed po\u010das Vianoc\">V\u0161etko, \u010do potrebujete vedie\u0165 o priberan\u00ed po\u010das Vianoc<\/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\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/#Co_si_z_toho_vziat\" title=\"\u010co si z&nbsp;toho vzia\u0165?\">\u010co si z&nbsp;toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eno ste u\u017e niekedy po\u010das okt\u00f3bra mohli v\u010faka st\u00e1le \u010dastej\u0161ie sa opakuj\u00facej v\u00fdzdobe v obchodoch, na uliciach a reklam\u00e1ch v telev\u00edzi\u00ed zaregistrova\u0165, \u017ee sa bl\u00ed\u017eia Vianoce. Mimo toho, \u017ee ste sa sami seba p\u00fdtali, ako je mo\u017en\u00e9, \u017ee ten \u010das tak let\u00ed a Vianoce s\u00fa znova tu, ste mo\u017eno za\u010dali rozm\u00fd\u0161\u013ea\u0165, ako tento rok zvl\u00e1dnu\u0165 viano\u010dn\u00e9 hodovanie, bez toho aby ste pribrali zbyto\u010dne ve\u013ea centimetrov v pase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00edce ste na to potom asi zabudli, zatia\u013e \u010do ste prem\u00fd\u0161\u013eali, \u010d\u00edm obdarova\u0165 bl\u00edzkych a ako im naopak jemne nazna\u010di\u0165, \u017ee pono\u017eiek a viano\u010dn\u00fdch svetrov u\u017e m\u00e1te v skrini slu\u0161n\u00fa z\u00e1sobu a tento rok by to chcelo nie\u010do nov\u00e9. Ale s bl\u00ed\u017eiacimi sa sviatkami va\u0161e obavy z priberania telesnej hmotnosti mo\u017eno op\u00e4\u0165 narastaj\u00fa a p\u00fdtate sa, \u010di <strong>je naozaj mo\u017en\u00e9 po\u010das Vianoc pribra\u0165 t\u00fdch 5 kilogramov tuku, ktor\u00fdch sa v\u0161etci boja?&nbsp;<\/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 is-style-default\" id=\"kolko-kilogramov-ludia-v-priemere-pocas-vianoc-realne-priberu\"><span class=\"ez-toc-section\" id=\"Kolko_kilogramov_ludia_v_priemere_pocas_Vianoc_realne_priberu\"><\/span>Ko\u013eko kilogramov \u013eudia v&nbsp;priemere po\u010das Vianoc re\u00e1lne priber\u00fa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak ako je to s t\u00fdmi 5 kilogramami tuku navy\u0161e po Vianociach, je to re\u00e1lne? Ka\u017ed\u00e9 sviato\u010dn\u00e9 obdobie je charakteristick\u00e9 dobr\u00fdm jedlom, pit\u00edm, poseden\u00edm s rodinou, priate\u013emi a men\u0161\u00edm mno\u017estvom pohybu. Vianoce s\u00fa pr\u00edkladom sviatku, kedy je n\u00e1rast telesn\u00fdch rozmerov najv\u00e4\u010d\u0161\u00ed. Rada \u0161t\u00fadi\u00ed ukazuje, \u017ee t\u00fdch 5 kilogramov tuku po viano\u010dnom hodovan\u00ed sa boj\u00edte zbyto\u010dne. <strong>V&nbsp;modernom z\u00e1padnom svete \u013eudia v&nbsp;priemere po\u010das Vianoc priber\u00fa zhruba necel\u00fdch 0,5\u20131 kilogram alebo 1 % svojej telesnej hmotnosti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Znamen\u00e1 to, \u017ee ste v pohode a m\u00f4\u017eete Vianoce tr\u00e1vi\u0165 v \u0161t\u00fdle \u201eAll You Can Eat and Drink\u201c,<\/strong> gau\u010dingom pri rozpr\u00e1vkach a priberiete len kilogram? To ur\u010dite nie. Ke\u010f k Vianociam prist\u00fapite tak\u00fdmto boh\u00e9mskym sp\u00f4sobom a od 24. decembra si budete takto u\u017e\u00edva\u0165 a\u017e do Silvestra, potom u\u017e bude n\u00e1rast tuku vidite\u013enej\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vezmeme si vzorov\u00fd pr\u00edklad Jurka:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jurko na internete \u010d\u00edtal, \u017ee si m\u00e1 po\u010das Vianoc odpo\u010din\u00fa\u0165, ni\u010d nerie\u0161i\u0165 a len relaxova\u0165.<\/li>\n\n\n\n<li>Vezme si to za svoje a od \u0160tedr\u00e9ho d\u0148a po Silvester zje ka\u017ed\u00fd de\u0148 5&nbsp;000 kcal.&nbsp;<\/li>\n\n\n\n<li>To m\u00e1me za 8 dn\u00ed 40&nbsp;000 kcal. A ke\u010f\u017ee je Jurko kus chlapa, za de\u0148 v&nbsp;takomto \u00faspornej\u0161om m\u00f3de vyd\u00e1 zhruba 2&nbsp;000 kcal, \u010do znamen\u00e1, \u017ee za 8 dn\u00ed je v&nbsp;kalorickom prebytku vo v\u00fd\u0161ke 24&nbsp;000 kcal.<\/li>\n\n\n\n<li>Nadbyto\u010dn\u00e1 energia sa mus\u00ed niekam ulo\u017ei\u0165, kam to bude? Spr\u00e1vne, do tukov\u00fdch z\u00e1sob. Ke\u010f vezmeme do \u00favahy, \u017ee jeden kilogram tuku m\u00e1 priemerne 7&nbsp;700 kcal, vyjde n\u00e1m, \u017ee by Jurko pribral zhruba 3 kilogramy tuku.&nbsp;<\/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>A to u\u017e nie je \u00faplne m\u00e1lo, \u010do?<\/strong> Ke\u010f sa to Jurko &nbsp;dozvedel, povedal si, \u017ee si bude na jedlo predsa len trochu d\u00e1va\u0165 pozor, nebude sa prejeda\u0165 a p\u00f4jde sa aspo\u0148 prejs\u0165 a zakor\u010du\u013eova\u0165 si s chlapcami pri hokeji na rybn\u00edku. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg\" alt=\"Ko\u013eko kilogramov \u013eudia po\u010das Vianoc priber\u00fa?\" class=\"wp-image-202502\" style=\"width:843px;height:562px\" title=\"Ko\u013eko kilogramov \u013eudia po\u010das Vianoc priber\u00fa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">fotka od prostooleh z freepik.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"ake-najcastejsie-pristupy-k-jedlu-sa-pocas-vianoc-medzi-ludmi-objavuju\"><span class=\"ez-toc-section\" id=\"Ake_najcastejsie_pristupy_k_jedlu_sa_pocas_Vianoc_medzi_ludmi_objavuju\"><\/span>Ak\u00e9 naj\u010dastej\u0161ie pr\u00edstupy k&nbsp;jedlu sa po\u010das Vianoc medzi \u013eu\u010fmi objavuj\u00fa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste si u\u017e mohli v\u0161imn\u00fa\u0165 na pr\u00edklade Jurka, na internete aj na soci\u00e1lnych sie\u0165ach koluje nespo\u010detne ve\u013ea r\u00e1d a doporu\u010den\u00ed, ako z poh\u013eadu v\u00fd\u017eivy, odpo\u010dinku a tr\u00e9ningu k viano\u010dn\u00e9mu \u010dasu pristupova\u0165. Z neprebran\u00e9ho mno\u017estva inform\u00e1ci\u00ed a pr\u00edstupov m\u00f4\u017eete ma\u0165 v hlave potom poriadny zm\u00e4tok. <strong>Do akej skupiny patr\u00edte<\/strong> vy?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u201eVianoce si u\u017eijem so v\u0161etk\u00fdm. Ochutn\u00e1m, zjem a vypijem v\u0161etko, na \u010do pr\u00edde, zatia\u013e \u010do budem pozera\u0165 na rozpr\u00e1vky. Po Vianociach to po\u010das p\u00e1r t\u00fd\u017ed\u0148ov zhod\u00edm.\u201c<\/li>\n\n\n\n<li>\u201eBudem si d\u00e1va\u0165 trochu pozor na ve\u013ekos\u0165 porci\u00ed, ale viano\u010dn\u00fd \u010das si u\u017eijem naplno so v\u0161etk\u00fdm, \u010do k&nbsp;tomu patr\u00ed.\u201c<\/li>\n\n\n\n<li>\u201eOchutn\u00e1m od v\u0161etk\u00e9ho trochu, budem sa sna\u017ei\u0165 neprejeda\u0165 a zbyto\u010dne nejes\u0165 kalorick\u00e9 bomby.\u201c<\/li>\n\n\n\n<li>\u201eM\u00e1m v&nbsp;pl\u00e1ne nie\u010do len tak \u013eahko ochutna\u0165, pripravi\u0165 zdrav\u0161ie a menej kalorick\u00e9 verzie viano\u010dn\u00fdch dobr\u00f4t a od\u013eah\u010d\u00edm si \u0165a\u017ek\u00e9 jedl\u00e1.\u201c<\/li>\n\n\n\n<li>\u201e\u017diadna pauza, aj po\u010das Vianoc si zapisujem jedlo do MyFitnessPal a jem z\u00e1sadne zdravo a v&nbsp;tr\u00e9ningu nepo\u013eavujem.\u201c<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Je nie\u010do z toho vylo\u017eene nespr\u00e1vne alebo spr\u00e1vne?<\/strong> V&nbsp;podstate nie je. Mus\u00edte si, ale re\u00e1lne vyhodnoti\u0165, \u010do je a nie je vo va\u0161ich sil\u00e1ch.<\/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>Ste nad\u0161en\u00fd \u0161portovec, ktor\u00fd na sebe cel\u00fd rok pracuje a d\u00e1 si oddych po\u010das Vianoc, kedy priberie aj nieko\u013eko kilogramov tuku, ktor\u00fdch sa hravo zbav\u00ed u\u017e koncom janu\u00e1ra?&nbsp;<\/li>\n\n\n\n<li>Ste \u0161portovec a akt\u00edvny \u010dlovek, ktor\u00e9mu d\u00e1 naozaj zabra\u0165 vr\u00e1ti\u0165 sa ku zdrav\u00fdm n\u00e1vykom a cel\u00fd janu\u00e1r bojuje s&nbsp;n\u00e1vratom do zdrav\u0161\u00edch ko\u013eaj\u00ed \u017eivotn\u00e9ho \u0161t\u00fdlu?<\/li>\n\n\n\n<li>Nie ste ve\u013emi akt\u00edvny a z\u00e1pas\u00edte s&nbsp;pribrat\u00fdmi kilami od Vianoc z&nbsp;roku 2015?&nbsp;<\/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>Bu\u010fte si jednoducho vedom\u00ed v\u0161etk\u00fdch str\u00e1nok svojej osobnosti,<\/strong> ku ak\u00fdmko\u013evek sviatkom pristupujte so zdrav\u00fdm sedliackym rozumom a vyhnite sa extr\u00e9mom. Z&nbsp;poh\u013eadu celkov\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu je ove\u013ea&nbsp;<strong>d\u00f4le\u017eitej\u0161ie, ako \u017eijete cel\u00fd rok, a nie len t\u00fdch p\u00e1r dn\u00ed koncom roka.<\/strong> Vianoce s\u00fa sviatky pokoja a mieru, rodinnej pohody, dobr\u00e9ho jedla, ale nie prejedania. Odpo\u010di\u0148te si, venujte sa bl\u00edzkym a sk\u00faste prem\u00fd\u0161\u013ea\u0165, ako na tom ste so stravovan\u00edm a zdrav\u00fdmi n\u00e1vykmi v r\u00e1mci \u017eivotn\u00e9ho \u0161t\u00fdlu. Zvl\u00e1date v\u0161etko na jednotku alebo vid\u00edte priestor na zlep\u0161enie? <strong>Sk\u00faste si zap\u00edsa\u0165 do nov\u00e9ho di\u00e1ra, \u010do by ste chceli zlep\u0161i\u0165<\/strong>, rozsekajte tento cie\u013e na nieko\u013eko men\u0161\u00edch krokov, na ktor\u00fdch za\u010dnete postupne pracova\u0165, a \u010fal\u0161\u00ed rok u\u017e budete zase o \u00farove\u0148 vy\u0161\u0161ie.<\/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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg\" alt=\"Ako jes\u0165 a nepribra\u0165 po\u010das Vianoc?\" class=\"wp-image-202534\" style=\"width:843px;height:563px\" title=\"Ako jes\u0165 a nepribra\u0165 po\u010das Vianoc?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"co-si-myslite-ze-sa-stane-a-co-sa-naozaj-stane-s-vasou-formou-pocas-vianoc\"><span class=\"ez-toc-section\" id=\"Co_si_myslite_ze_sa_stane_a_co_sa_naozaj_stane_s_vasou_formou_pocas_Vianoc\"><\/span>\u010co si mysl\u00edte, \u017ee sa stane, a \u010do sa naozaj stane s&nbsp;va\u0161ou formou po\u010das Vianoc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e sa strachujete o svoju formu a vypracovan\u00fa postavu, zrejme patr\u00edte medzi akt\u00edvnych \u0161portovcov, ktor\u00ed na sebe cel\u00fd rok pracuj\u00fa a prem\u00fd\u0161\u013eaj\u00fa o tom, \u010do jedia. Alebo sa mo\u017eno len sna\u017e\u00edte jes\u0165 zdravo a zauj\u00edma v\u00e1s, pre\u010do m\u00e1te be\u017ene po Vianociach na v\u00e1he aj 2\u20133 kilogramy navy\u0161e. <strong>Bu\u010fte v pokoji, s&nbsp;najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou to nie je tuk. Ako je to mo\u017en\u00e9?<\/strong><\/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\" id=\"co-naozaj-znamena-rucicka-na-vahe-o-niekolko-cisel-dalej-po-vianocnom-hodovani\">\u010co naozaj znamen\u00e1 ru\u010di\u010dka na v\u00e1he o nieko\u013eko \u010d\u00edsel \u010falej po viano\u010dnom hodovan\u00ed?<\/h3>\n\n\n\n<p><!--more-->Ako sme si uk\u00e1zali na modelovom pr\u00edklade Jurka vy\u0161\u0161ie, aby ste pribrali kilogram tuku, museli by ste nad r\u00e1mec svojich potrieb prija\u0165 7 700 kcal. \u010co je celkom dos\u0165 a po\u010das 8 dn\u00ed od \u0160tedr\u00e9ho d\u0148a po Silvester by to znamenalo denn\u00fd energetick\u00fd nadbytok vo v\u00fd\u0161ke necel\u00fdch 1 000 kcal. <strong>Pokia\u013e o jedle trochu prem\u00fd\u0161\u013eate aj po\u010das Vianoc a nezab\u00fadate na pohyb<\/strong>, ve\u013emi pravdepodobne tak\u00e9 mno\u017estvo energie navy\u0161e neprijmete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tak\u017ee pre\u010do v\u00e1m ru\u010di\u010dka na v\u00e1he m\u00f4\u017ee ukazova\u0165 o to\u013eko viac, ako ste zvyknut\u00ed?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Viac telesnej vody.<\/strong> Po Vianociach, kedy jete \u0161irok\u00fa paletu pokrmov, m\u00e1te kv\u00f4li v\u00e4\u010d\u0161iemu mno\u017estvu soli a sacharidov v strave o nie\u010do viac telesnej vody.<\/li>\n\n\n\n<li><strong>Z\u00e1soby glykog\u00e9nu na maximum.<\/strong> Obdobie odpo\u010dinku, dostatku jedla a sacharidov\u00fdch zdrojov m\u00e1 za n\u00e1sledok \u201enatankovanie plnej sacharidovej n\u00e1dr\u017ee\u201c v podobe glykog\u00e9nu, ktor\u00e9ho m\u00e1 priemern\u00fd \u010dlovek zhruba 450 gramov. A ka\u017ed\u00fd gram glykog\u00e9nu na seba via\u017ee zhruba 3 gramy vody, \u010do m\u00f4\u017ee robi\u0165 aj necel\u00e9 2 kilogramy rozdielu v porovnan\u00ed so stavom vy\u010derpan\u00fdch glykog\u00e9nov\u00fdch z\u00e1sob. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/li>\n\n\n\n<li><strong>Obsah \u010driev.<\/strong> Ka\u017ed\u00e9 jedlo nie\u010do v\u00e1\u017ei a norm\u00e1lny \u010das kompletn\u00e9ho priechodu jedla za\u017e\u00edvac\u00edm syst\u00e9mom je odhadovan\u00fd medzi 40\u201360 hodinami. P\u00e1r dn\u00ed tak potrv\u00e1, ne\u017e sa zase tento stav urovn\u00e1, k\u00fdm sa vr\u00e1tite do svojich be\u017en\u00fdch \u017eivotn\u00fdch ko\u013eaj\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Rozdielna doba a podmienky v\u00e1\u017eenia. <\/strong>Odli\u0161n\u00e9 podmienky a doba v\u00e1\u017eenia d\u00e1vaj\u00fa v\u017edy skreslen\u00e9 v\u00fdsledky. V\u017edy sa preto v\u00e1\u017ete v rovnak\u00fa denn\u00fa dobu a za rovnak\u00fdch podmienok, ide\u00e1lne po rannej hygiene.<\/li>\n\n\n\n<li><strong>Ste \u017eena a behom f\u00e1z men\u0161trua\u010dn\u00e9ho cyklu<\/strong> sa prirodzene men\u00ed telesn\u00e1 hmotnos\u0165. Vezmite preto na vedomie, \u017ee zadr\u017eovanie telesnej vody vplyvom hormon\u00e1lnych zmien dosahuje najvy\u0161\u0161ie hodnoty prv\u00fd de\u0148 men\u0161tru\u00e1cie. Do norm\u00e1lnych hodn\u00f4t sa telesn\u00e1 hmotnos\u0165 vr\u00e1ti po\u010das p\u00e1r dn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, tie&nbsp;<strong>d\u00f4vody, pre\u010do v\u00e1m ru\u010di\u010dka na v\u00e1he vystrelila o p\u00e1r kilogramov, je mnoho.&nbsp;<\/strong>Nemus\u00edte teda hne\u010f prepada\u0165 panike a siaha\u0165 po najnov\u0161om <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\">detoxe<\/a>, ktor\u00fd ale rovnako ni\u010d nevyrie\u0161i, ako d\u00fafam viete. Pokia\u013e v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie d\u00f4vody, pre\u010do v\u00e1m v\u00e1ha m\u00f4\u017ee ukazova\u0165 aj o 3 kilogramy viac, bez toho aby ste pribrali tuk, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/strong><\/a><\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg\" alt=\"\u010co sa s va\u0161\u00edm telom stane po\u010das Vianoc?\" class=\"wp-image-202547\" style=\"width:843px;height:562px\" title=\"\u010co sa s va\u0161\u00edm telom stane po\u010das Vianoc?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"10-tipov-ako-pocas-vianoc-nepribrat-a-odlahcit-sviatocnu-energeticku-naloz\"><span class=\"ez-toc-section\" id=\"10_tipov_ako_pocas_Vianoc_nepribrat_a_odlahcit_sviatocnu_energeticku_naloz\"><\/span>10 tipov, ako po\u010das Vianoc nepribra\u0165 a od\u013eah\u010di\u0165 sviato\u010dn\u00fa energetick\u00fa n\u00e1lo\u017e&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ci u\u017e patr\u00edte do ak\u00e9hoko\u013evek t\u00e1bora, nasleduj\u00face tipy v\u00e1m mo\u017eno pr\u00eddu vhod, a\u017e si budete chcie\u0165 od\u013eah\u010di\u0165 jedlo, \u201epopohna\u0165 tr\u00e1venie\u201c alebo si da\u0165 na jedlo aspo\u0148 v\u00e4\u010d\u0161\u00ed pozor.<\/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<h3 class=\"wp-block-heading\" id=\"1-nejedzte-zbytocne-velke-porcie\">1. Nejedzte zbyto\u010dne ve\u013ek\u00e9 porcie<\/h3>\n\n\n\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=\"950\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg\" alt=\"10 tipov, ako po\u010das Vianoc nepribra\u0165 a od\u013eah\u010di\u0165 sviato\u010dn\u00fa energetick\u00fa n\u00e1lo\u017e\" class=\"wp-image-202732\" title=\"10 tipov, ako po\u010das Vianoc nepribra\u0165 a od\u013eah\u010di\u0165 sviato\u010dn\u00fa energetick\u00fa n\u00e1lo\u017e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg 950w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-338x400.jpg 338w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007.jpg 1014w\" sizes=\"auto, (max-width: 950px) 100vw, 950px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co si budeme hovori\u0165, po\u010das Vianoc je <strong>sviato\u010dn\u00e9 jedlo v\u00e4\u010d\u0161inou ve\u013emi kalorick\u00e9<\/strong>, to by sme si mali uvedomova\u0165 a chova\u0165 sa pod\u013ea toho. Napr\u00edklad 100 gramov klasick\u00e9ho zemiakov\u00e9ho \u0161al\u00e1tu m\u00e1 okolo 200 kcal. A ke\u010f si nalo\u017e\u00edte naozaj poctiv\u00fa porciu, nie je probl\u00e9m zjes\u0165 pokojne \u0161tyrikr\u00e1t to\u013eko s&nbsp;800 kcal na tanieri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>To ist\u00e9 plat\u00ed v&nbsp;pr\u00edpade \u010fal\u0161\u00edch tradi\u010dn\u00fdch viano\u010dn\u00fdch dobr\u00f4t<\/strong>, ako je vypr\u00e1\u017ean\u00fd kapor, pe\u010den\u00e1 ka\u010dka, hus, plnen\u00e1 morka, brav\u010dov\u00e9 na tis\u00edc sp\u00f4sobov vr\u00e1tane ob\u013e\u00faben\u00fdch vypr\u00e1\u017ean\u00fdch rez\u0148ov v trojobale, viano\u010dka, rybia polievka alebo ob\u013e\u00faben\u00e9 viano\u010dn\u00e9 drinky a rada \u010fal\u0161\u00edch tradi\u010dn\u00fdch viano\u010dn\u00fdch pokrmov vych\u00e1dzaj\u00facich z miestnych trad\u00edci\u00ed. Ka\u017ed\u00e1 zem m\u00e1 svoje \u0161pecifick\u00e9 viano\u010dn\u00e9 a sl\u00e1vnostn\u00e9 jedl\u00e1. \u010co plat\u00ed pr\u00e1ve pre v\u00e1s, z\u00e1vis\u00ed na tom, ak\u00e1 zem je pre v\u00e1s domovom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ku zmen\u0161eniu porci\u00ed m\u00f4\u017eete&nbsp;<strong>vyu\u017ei\u0165 napr\u00edklad aj men\u0161ie taniere alebo si jedlo naserv\u00edrova\u0165 len na men\u0161iu \u010das\u0165 taniera<\/strong>, nenecha\u0165 si podlia\u0165 jedlo v\u00fdpekom z m\u00e4sa alebo sa zrieknu\u0165 ko\u017ee. \u0160t\u00fadie ukazuj\u00fa, \u017ee \u013eudia<strong>, ktor\u00fd jedia v priemere v\u00e4\u010d\u0161ie porcie, jednoduch\u0161ie priberaj\u00fa &nbsp;na v\u00e1he.<\/strong> Pokia\u013e teda nie ste priaznivci preru\u0161ovan\u00e9ho hladovania a nejete v\u00e4\u010d\u0161ie porcie kontrolovane a z\u00e1merne v r\u00e1mci v\u00e1\u0161ho smeru stravovania a d\u013a\u017eky \u010dasov\u00e9ho okna k jedeniu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-obmedzte-tekute-kalorie-naskakuju-neskutocne-rychlo\">2. Obmedzte tekut\u00e9 kal\u00f3rie, naskakuj\u00fa neskuto\u010dne r\u00fdchlo<\/h3>\n\n\n\n<p>Kal\u00f3rie zo sladen\u00fdch n\u00e1pojov, lik\u00e9rov, pun\u010dov, varen\u00e9ho v\u00edna, piva a \u010fal\u0161\u00edch \u201edobr\u00f4t\u201c naskakuj\u00fa neskuto\u010dne r\u00fdchlo. Tak\u00fd liter Coca Coly obsahuje asi 450 kcal, priemern\u00e9 pivo m\u00e1 zhruba 210\u2013250 kcal a 0,2 l hrn\u010dek varen\u00e9ho v\u00edna od 200 kcal v z\u00e1vislosti na mno\u017estve pou\u017eit\u00e9ho cukru. Pre predstavu asi sta\u010d\u00ed, \u017ee? Tieto <strong>tekut\u00e9 kal\u00f3rie m\u00f4\u017eu celkom \u013eahko prispieva\u0165 k n\u00e1rastu telesnej hmotnosti.<\/strong> Rovnako tak alkohol obsahuje slu\u0161n\u00e9 mno\u017estvo kal\u00f3ri\u00ed, zatia\u013e \u010do dok\u00e1\u017ee prebudi\u0165 apet\u00edt najm\u00e4 na slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11\u201312]<\/span><\/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<h3 class=\"wp-block-heading\" id=\"3-ochutnajte-ale-nezjedzte-cely-tanier-a-pri-vareni-a-peceni-tolko-neujedajte\">3. Ochutnajte, ale nezjedzte cel\u00fd tanier, a pri varen\u00ed a pe\u010den\u00ed to\u013eko neujedajte<\/h3>\n\n\n\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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg\" alt=\"Ako po\u010das Vianoc nepribra\u0165? Ochutnajte, ale nezjedzte cel\u00fd tanier\" class=\"wp-image-202606\" title=\"Ako po\u010das Vianoc nepribra\u0165? Ochutnajte, ale nezjedzte cel\u00fd tanier\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nemus\u00edte sa b\u00e1\u0165 da\u0165 si viano\u010dku<\/strong>, ktor\u00fa babi\u010dka pe\u010die ka\u017ed\u00e9 Vianoce pre cel\u00fa rodinu, a rovnako tak nie je nutn\u00e9 pred sebou schov\u00e1va\u0165 ob\u013e\u00faben\u00fd druh sladk\u00e9ho.&nbsp;<strong>Nesmiete ale na posedenie zjes\u0165 polovicu viano\u010dky, cel\u00fd podnos sladk\u00e9ho alebo tanier jednohubiek.<\/strong> Prv\u00e9 hryznutie je v\u017edy to najlep\u0161ie a ka\u017ed\u00e9 \u010fal\u0161ie u\u017e tak\u00fd chu\u0165ov\u00fd z\u00e1\u017eitok neprin\u00e1\u0161a. Sk\u00faste si po zjeden\u00ed k\u00fasku sladk\u00e9ho da\u0165 jeden alebo dva k\u00fasky <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny<\/a>, st\u00e1le m\u00e1te chu\u0165 na \u010fal\u0161\u00ed kus sladk\u00e9ho? <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste z\u00edskali aj nejak\u00fa predstavu o kal\u00f3ri\u00e1ch, tak jeden priemern\u00fd 15\u201320gramov\u00fd pern\u00edk m\u00e1 okolo 65\u201387 kcal a 100 gramov tradi\u010dnej viano\u010dky nie\u010do okolo 300 kcal. Tak\u017ee tak\u00e9 ra\u0148ajky <strong>na sladko<\/strong> s dvoma pl\u00e1tkami viano\u010dky natret\u00fdmi poctivou vrstvou masla a d\u017eemu alebo nutelly m\u00f4\u017ee na v\u00e1\u0161 \u00fa\u010det pr\u00edjmu energie prip\u00edsa\u0165 <strong>pokojne 1&nbsp;000 kcal.<\/strong> A to u\u017e je celkom dos\u0165. Tipnite si, ko\u013eko 15gramov\u00fdch priemern\u00fdch viano\u010dn\u00fdch pern\u00edkov obsahuje rovnak\u00e9 mno\u017estvo energie ako kilogram tuku? Wait for it \u2026. <strong>118 pern\u00edkov m\u00e1 zhruba 7 700 kcal, teda rovnako ako kilogram tuku.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das Vianoc tr\u00e1vime viac \u010dasu pr\u00edpravou jedla, a preto\u017ee chceme, aby jedlo dokonale chutilo, viac ho tie\u017e ochutn\u00e1vame. No \u00e1no, ale tak\u00e9to ochutn\u00e1vky sa s\u010d\u00edtaj\u00fa, a to m\u00f4\u017ee urobi\u0165 aj p\u00e1r stoviek kcal nad r\u00e1mec be\u017en\u00e9ho pr\u00edjmu. \u010co s t\u00fdm? <strong>Nepripravujte jedlo hladn\u00fd<\/strong>&nbsp;a tak\u00e9to mal\u00e9 ujedanie je pravdepodobne viac ne\u017e dos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma viac o tom, ako sa ujedanie m\u00f4\u017ee podp\u00edsa\u0165 na va\u0161ej postave, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako v\u00e1m ujedanie br\u00e1ni schudn\u00fa\u0165? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-majte-v-kazdom-jedle-bielkoviny\">4. Majte v&nbsp;ka\u017edom  jedle bielkoviny<\/h3>\n\n\n\n<p><strong>Bielkoviny maj\u00fa zo v\u0161etk\u00fdch makro\u017eivin najv\u00e4\u010d\u0161\u00ed vplyv na pocit s\u00fdtosti.<\/strong> Viano\u010dn\u00e9 dobroty s\u00fa spravidla bohat\u00e9 na cukor, ale bielkoviny by \u010dlovek h\u013eadal m\u00e1rne. Ako vzorov\u00fd pr\u00edklad si op\u00e4\u0165 m\u00f4\u017eeme vzia\u0165 viano\u010dku s&nbsp;maslom a d\u017eemom. Ke\u010f ku ka\u017ed\u00e9mu jedlu prid\u00e1te porciu 20\u201340 gramov bielkov\u00edn v&nbsp;z\u00e1vislosti na ich optim\u00e1lnom dennom prijme, pravdepodobne&nbsp;<strong>dok\u00e1\u017eete zn\u00ed\u017ei\u0165 pr\u00edjem kal\u00f3ri\u00ed v\u010faka men\u0161iemu hladu a apet\u00edtu.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[14 \u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siahnite preto po<\/strong>&nbsp;\u013eubovo\u013enom m\u00e4se, ryb\u00e1ch, \u0161unke, mlie\u010dnych v\u00fdrobkoch, vajciach, strukovin\u00e1ch \u010di pseudoobilovin\u00e1ch alebo po <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitnom prote\u00edne <\/a>v pr\u00edpade potreby. Pokia\u013e v\u00e1s zauj\u00edmaj\u00fa tipy na zdroje bielkov\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/strong><\/a><\/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<h3 class=\"wp-block-heading is-style-default\" id=\"5-nezabudnite-na-ovocie-zeleninu-a-vlakninu\">5. Nezabudnite na ovocie, zeleninu a vl\u00e1kninu<\/h3>\n\n\n\n<p>Ke\u010f pr\u00edde \u010das na desiatu alebo v\u00e1s prepadne n\u00e1hly hlad, sk\u00faste siahnu\u0165 po ovoc\u00ed alebo zelenine doplnen\u00e9 o porciu bielkov\u00edn namiesto \u010fal\u0161ieho kola viano\u010dn\u00fdch dobr\u00f4t. <strong>Ovocie a zelenina v\u010faka vl\u00e1knine podporuj\u00fa pocit s\u00fdtosti,<\/strong> a navy\u0161e obsahuj\u00fa aj \u010fal\u0161ie cenn\u00e9 mikro\u017eiviny. \u010co napr\u00edklad kus ovocia s&nbsp;0% gr\u00e9ckym jogurtom alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva <\/a>s&nbsp;uhorkou a humusom alebo \u0161unkou?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa zameriate na <strong>dostatok vl\u00e1kniny v strave<\/strong>, m\u00f4\u017eete celkovo prija\u0165 menej kal\u00f3ri\u00ed, a zabr\u00e1ni\u0165 tak potenci\u00e1lnemu n\u00e1rastu telesnej hmotnosti. <strong>Za de\u0148 by ste mali prija\u0165 zhruba 30 gramov vl\u00e1kniny.<\/strong> Medzi ich dobr\u00e9 zdroje patria celozrnn\u00e9 obilniny a v\u00fdrobky z&nbsp;nich, strukoviny, ovocie, zelenina, orechy a semienka alebo napr\u00edklad&nbsp;<a href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[16]<\/span><\/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<h3 class=\"wp-block-heading\" id=\"6-naucte-sa-povedat-nie-dalsiemu-zakusku-a-sladkostiam\">6. Nau\u010dte sa poveda\u0165 nie \u010fal\u0161iemu z\u00e1kusku a sladkostiam<\/h3>\n\n\n\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=\"987\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg\" alt=\"Ako nepribra\u0165? Nau\u010dte sa poveda\u0165 nie \u010fal\u0161iemu z\u00e1kusku.\" class=\"wp-image-202647\" title=\"Ako nepribra\u0165? Nau\u010dte sa poveda\u0165 nie \u010fal\u0161iemu z\u00e1kusku.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg 987w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-351x400.jpg 351w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-1348x1536.jpg 1348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK.jpg 1365w\" sizes=\"auto, (max-width: 987px) 100vw, 987px\" \/><\/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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa po bohatom sviato\u010dnom jedle c\u00edtite preplnen\u00ed k&nbsp;prasknutiu, povol\u00edte si gomb\u00edk &nbsp;na nohaviciach a <strong>pr\u00edde rada na dezert<\/strong>, akoby sa z\u00e1zrakom na\u0148 e\u0161te na\u0161lo miesto? \u017de by za to mohlo objavenie druh\u00e9ho \u017eal\u00fadka, kam id\u00fa len dezerty? Bolo&nbsp;by to s\u00edce pr\u00edjemn\u00e9, ale fyziologicky dezertn\u00fd \u017eal\u00fadok nem\u00e1 nikto z&nbsp;n\u00e1s, aj ke\u010f m\u00f4\u017ee by\u0165 z\u00e1hadou, kam sa ten dezert zmest\u00ed, ke\u010f sa c\u00edtime preplnen\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nastavte si hranice a zdvorilo pon\u00fakan\u00fd z\u00e1kusok alebo ak\u00e9ko\u013evek jedlo navy\u0161e odmietnite<\/strong> s&nbsp;t\u00fdm, \u017ee chv\u00ed\u013eu po\u010dk\u00e1te a potom mo\u017eno ochutn\u00e1te. Zabr\u00e1nite tak zbyto\u010dn\u00e9mu prejedaniu a \u00fatlmu energie. <strong>Naozaj nie ste povinn\u00ed zjes\u0165 v\u0161etko, \u010do v\u00e1m je pon\u00fakan\u00e9.<\/strong> Hranice si ur\u010dujeme len my sami. A ke\u010f c\u00edtite, \u017ee naozaj pon\u00fakan\u00fa dobrotu nejde odmietnu\u0165, tak poproste o \u010do najmen\u0161\u00ed k\u00fasok len na ochutnanie alebo si dezert s niek\u00fdm rozde\u013ete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ist\u00e9 plat\u00ed aj v pr\u00edpade \u010fal\u0161\u00edch dobr\u00f4t, ako je napr\u00edklad \u010dokol\u00e1dov\u00e1 viano\u010dn\u00e1 kolekcia zo strom\u010deka alebo ak\u00e9ko\u013evek pochutiny, ktor\u00e9 sa po\u010das Vianoc objavia na sviato\u010dnom stole. <strong>Pokia\u013e o sebe viete, \u017ee nedok\u00e1\u017eete odola\u0165 konkr\u00e9tnemu druhu sladk\u00e9ho<\/strong>&nbsp;a zjedli by ste pokojne cel\u00fd tanier, <strong>dajte tento druh sladk\u00e9ho mimo v\u00e1\u0161 vizu\u00e1lny priestor<\/strong> a nechajte si len jeden \u010di dva k\u00fasky na ochutnanie.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"7-ked-uz-alkohol-tak-jedine-s-mierou\">7. Ke\u010f u\u017e alkohol, tak jedine s mierou&nbsp;<\/h3>\n\n\n\n<p>Mo\u017eno ste zajasali, preto\u017ee pozn\u00e1te nejak\u00e9ho Mira, s&nbsp;ktor\u00fdm by ste mohli popi\u0165, ale pr\u00e1ve toto nie je ten pr\u00edpad. Po\u010das viano\u010dn\u00fdch sviatkov&nbsp;<span style=\"text-align: inherit; -webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;\">na tabuli prevl\u00e1daj\u00fa sladen\u00e9 n\u00e1poje, alkohol a \u010fal\u0161ie kaloricky v\u00fddatn\u00e9 tekutiny. Iste nie je na \u0161kodu si sl\u00e1vnostne pripi\u0165 poh\u00e1rom v\u00edna alebo \u0161ampansk\u00e9ho, ale ke\u010f t\u00fdch poh\u00e1rov je po\u010das ve\u010dera podstatne viac, preb\u00fadza sa chu\u0165 predov\u0161etk\u00fdm na slan\u0161ie a tu\u010dnej\u0161ie jedl\u00e1. <\/span><strong style=\"text-align: inherit; -webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;\">Tak\u00e1 f\u013ea\u0161ka v\u00edna len tak pre zauj\u00edmavos\u0165 predstavuje zhruba 500\u2013650 kcal<\/strong><span style=\"text-align: inherit; -webkit-tap-highlight-color: transparent; -webkit-text-size-adjust: 100%;\">, 200 ml vaje\u010dn\u00e9ho ko\u0148aku asi 550 kcal a 200 ml varen\u00e9 v\u00edno za\u010d\u00edna zhruba na 200 kcal. Bu\u010fte si toho vedom\u00ed a mo\u017eno si \u010fal\u0161\u00ed de\u0148 r\u00e1no aj po\u010fakujete, preto\u017ee v\u0161etci okolo v\u00e1s bud\u00fa ma\u0165 opicu a vy budete podstatne \u010derstvej\u0161\u00ed. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/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\" id=\"8-upravte-svoje-recepty-na-zdravsie-alternativy\">8. Upravte svoje recepty na zdrav\u0161ie alternat\u00edvy<\/h3>\n\n\n\n<p>Pokia\u013e chcete svoje viano\u010dn\u00e9 dobroty trochu od\u013eah\u010di\u0165, ni\u017e\u0161ie pon\u00fakame p\u00e1r tipov, ktor\u00fdmi zn\u00ed\u017eite ich energetick\u00fd obsah a po ich konzum\u00e1ci\u00ed sa nemus\u00edte c\u00edti\u0165 unaven\u00ed a zrel\u00ed na \u201egau\u010ding\u201c.&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>Cukor v&nbsp;receptoch \u010do i len \u010diasto\u010dne nahra\u010fte<\/strong> bezkalorick\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritolom<\/a>, <a href=\"https:\/\/gymbeam.sk\/stevia-tabs-sladidlo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9viou<\/a> alebo&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolom.<\/a><\/li>\n\n\n\n<li>Maslo pri pe\u010den\u00ed muffinov a \u010fal\u0161\u00edch dobr\u00f4t m\u00f4\u017eete \u010diasto\u010dne nahradi\u0165 napr\u00edklad rozpu\u010den\u00fdm ovoc\u00edm (ban\u00e1ny) alebo ovocnou v\u00fd\u017eivou.<\/li>\n\n\n\n<li>Sk\u00faste \u010diasto\u010dne namiesto masla a \u010fal\u0161ieho tuku k&nbsp;dochuteniu slan\u00fdch jed\u00e1l pou\u017ei\u0165 bylinky.<\/li>\n\n\n\n<li>Namiesto vypr\u00e1\u017eania&nbsp;<strong>vo\u013ete rad\u0161ej pe\u010denie, grilovanie alebo dusenie.<\/strong><\/li>\n\n\n\n<li>Napr\u00edklad len \u010diasto\u010dne nahra\u010fte v&nbsp;receptoch tu\u010dn\u00fa smotanu polotu\u010dn\u00fdm alebo n\u00edzkotu\u010dn\u00fdm mliekom.<\/li>\n\n\n\n<li><strong>Sk\u00faste od\u013eah\u010di\u0165 jedl\u00e1 bielym jogurtom alebo 0% gr\u00e9ckym jogurtom<\/strong>&nbsp;namiesto majon\u00e9zy alebo kyslej smotany.<\/li>\n\n\n\n<li><strong>Pokia\u013e m\u00e1te radi sladen\u00e9 limon\u00e1dy, sk\u00faste si vyrobi\u0165 vlastn\u00e9<\/strong> za pomoci nesladenej miner\u00e1lnej vody, bezkalorick\u00e9ho sladidla erythritolu, ktor\u00e9 sa prirodzene vyskytuj\u00fa v niektor\u00fdch druhoch ovocia, k\u00faskami ovocia a ob\u013e\u00faben\u00fdch byliniek. Takmer bezkalorick\u00fd osvie\u017euj\u00faci drink je na svete. A v porovnan\u00ed s Coca Colou u\u0161etr\u00edte na 1 litre tekut\u00edn zhruba 450 kcal.<\/li>\n<\/ul>\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\" width=\"1120\" height=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg\" alt=\"Ako od\u013eah\u010di\u0165 viano\u010dn\u00e9 recepty?\" class=\"wp-image-202660\" style=\"width:840px;height:560px\" title=\"Ako od\u013eah\u010di\u0165 viano\u010dn\u00e9 recepty?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg 1120w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-400x266.jpg 400w\" sizes=\"auto, (max-width: 1120px) 100vw, 1120px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"9-dost-spite\">9. Dos\u0165 spite<\/h3>\n\n\n\n<p>Po\u010das sviatkov sa \u010dasto \u013eudia stret\u00e1vaj\u00fa s&nbsp;rodinou, priate\u013emi, zn\u00e1mymi, v&nbsp;telev\u00edzi\u00ed be\u017e\u00ed zauj\u00edmav\u00fd program alebo sa na Netflixe objav\u00ed nov\u00fd seri\u00e1l, ktor\u00fd chcete po\u010das Vianoc vidie\u0165. \u010casto potom nejdete spa\u0165 \u00faplne skoro, \u010do m\u00f4\u017ee vies\u0165 k nedostatku sp\u00e1nku. <strong>A nedostatok sp\u00e1nku sa zahr\u00e1va predov\u0161etk\u00fdm s&nbsp;horm\u00f3nmi hladu a s\u00fdtosti (leptin &amp; ghrelin).<\/strong> Tak\u017ee \u010fal\u0161\u00ed de\u0148 ste nie len ospal\u00ed, ale tie\u017e vyh\u013ead\u00e1vate kaloricky v\u00fddatn\u00e9 potraviny, ktor\u00e9 s\u00fa predov\u0161etk\u00fdm sladk\u00e9, slan\u00e9, tu\u010dn\u00e9 alebo ide\u00e1lne kombin\u00e1ciou t\u00fdchto chut\u00ed. Aby toho nebolo m\u00e1lo, nedostatok sp\u00e1nku tie\u017e <strong>zni\u017euje hladinu testoster\u00f3nu a zvy\u0161uje hladinu kortizolu.<\/strong> A to h\u00e1dam nechce nikto z&nbsp;n\u00e1s. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doprajte si ka\u017ed\u00fd de\u0148 zhruba 7\u20139 hod\u00edn v\u00fddatn\u00e9ho sp\u00e1nku.<\/strong> Pom\u00f4\u017ee v\u00e1m dosta\u0165 chute pod kontrolu, po\u010das d\u0148a budete pln\u00fd energie a na n\u00e1v\u0161teve tie\u017e ur\u010dite mil\u0161\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/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\" id=\"10-zostante-aktivni\">10. Zosta\u0148te akt\u00edvni<\/h3>\n\n\n\n<p><strong>Po\u010das sviatkov nemus\u00edte zosta\u0165 prip\u00fatan\u00ed ku gau\u010du a tr\u00e1vi\u0165 cel\u00e9 dni sledovan\u00edm viano\u010dn\u00fdch rozpr\u00e1vok<\/strong>&nbsp;v&nbsp;telev\u00edzi\u00ed s&nbsp;ujedan\u00edm sladk\u00e9ho. Celoviano\u010dn\u00e9 v\u00e1\u013eanie na gau\u010di by toti\u017e mohlo vies\u0165 k&nbsp;n\u00e1rastu telesnej hmotnosti. <span class=\"tadv-color\" style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Be\u017ete ka\u017ed\u00fd de\u0148 na kr\u00e1tku prech\u00e1dzku<\/strong> alebo sa vydajte na dlh\u0161iu trasu pozn\u00e1va\u0165 kr\u00e1sy okolia so svojimi bl\u00edzkymi alebo kamar\u00e1tmi. Pokia\u013e je u v\u00e1s sneh, zaspom\u00ednajte si na detstvo a <strong>vydajte sa s\u00e1nkova\u0165, kor\u010du\u013eova\u0165 na rybn\u00edk, ly\u017eova\u0165 alebo stava\u0165 snehuliaka.<\/strong> Ka\u017ed\u00fd krok a pohyb sa po\u010d\u00edta. A t\u00e1 z\u00e1bava, ktor\u00fa si po\u010das gu\u013eova\u010dky u\u017eijete, za to stoj\u00ed, nie? Robte jednoducho to, \u010do v\u00e1s bav\u00ed. Aj bleskov\u00fd dom\u00e1ci tr\u00e9ning sa po\u010d\u00edta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len tak pre zauj\u00edmavos\u0165, priemern\u00fd 70kilogramov\u00fd \u010dlovek za hodinu kor\u010du\u013eovania na \u013eade sp\u00e1li energiu ukryt\u00fa zhruba v 150 gramoch viano\u010dky alebo 240 gramoch zemiakov\u00e9ho \u0161al\u00e1tu. Tak\u017ee obu\u0165 kor\u010dule a hor sa na rybn\u00edk alebo na zimn\u00fd \u0161tadi\u00f3n. <span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite ob\u013e\u00faben\u00fdmi zimn\u00fdmi \u0161portmi, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-spalite-oblubenymi-zimnymi-aktivitami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite <\/strong><\/a><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-spalite-oblubenymi-zimnymi-aktivitami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ob\u013e\u00faben\u00fdmi zimn\u00fdmi aktivitami?<\/strong><\/a><\/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-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_priberani_pocas_Vianoc\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o priberan\u00ed po\u010das Vianoc<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<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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako si u\u017ei\u0165 Vianoce aj bez priberania l GymBeam l FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/c4G3pzKi7Tw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z&nbsp;toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Priemern\u00fd \u010dlovek za Vianoce priberie zhruba necel\u00fd kilogram telesnej<\/strong><strong>&nbsp;hmotnosti<\/strong>, ale pokia\u013e o jedle trochu prem\u00fd\u0161\u013eate a zost\u00e1vate akt\u00edvni aj po\u010das &nbsp;Vianoc, nemus\u00edte sa n\u00e1rastu tuku z&nbsp;viano\u010dn\u00fdch hodov ob\u00e1va\u0165. Pr\u00edpadn\u00fd sledovan\u00fd n\u00e1rast na v\u00e1he bude z&nbsp;v\u00e4\u010d\u0161ej \u010dasti v\u00e4\u010d\u0161ie mno\u017estvo telesnej vody a energetickej z\u00e1soby v&nbsp;podobe glykog\u00e9nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vianoce s\u00fa obdob\u00edm pokoja, pohody a kvalitne str\u00e1ven\u00fdm \u010dasom s&nbsp;rodinou a bl\u00edzkymi. U\u017eite si ich pod\u013ea va\u0161ich predst\u00e1v a <strong>nezabudnite aspo\u0148 \u010diasto\u010dne na zdrav\u00e9 n\u00e1vyky<\/strong>, na ktor\u00fdch tak usilovne pracujete, ani po\u010das Vianoc. Ale predov\u0161etk\u00fdm Vianoce s\u00fa \u010dasom, ktor\u00fd je ur\u010den\u00fd k tomu by\u0165 s rodinou a priate\u013emi. A\u017e sa pozriete sp\u00e4\u0165, budete si pam\u00e4ta\u0165 kr\u00e1sne chv\u00edle s bl\u00edzkymi, smiech, rozpr\u00e1vanie z\u00e1\u017eitkov z cel\u00e9ho roku a dobr\u00e9 jedlo. V\u00f4bec nie to, \u017ee ste po\u010das Vianoc tr\u00e9novali p\u00e4\u0165kr\u00e1t t\u00fd\u017edenne. Majte kr\u00e1sne Vianoce pln\u00e9 splnen\u00fdch prian\u00ed a magick\u00fdch chv\u00ed\u013e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako k&nbsp;Vianociam pristupujete vy? D\u00e1vate si od v\u0161etk\u00e9ho pauzu a u\u017e\u00edvate si pohodu a dobr\u00e9ho jedla, alebo cvi\u010d\u00edte a stravujete sa pod\u013ea svojho najlep\u0161ieho svedomia aj po\u010das Vianoc? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e rady a tipy, ako pristupova\u0165 k&nbsp;viano\u010dn\u00e9mu jed\u00e1lni\u010dku. Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby ani va\u0161i priatelia nemali zbyto\u010dn\u00fd strach, \u017ee z\u00e1zra\u010dne po\u010das Vianoc priber\u00fa mnoho kilogramov tuku.<\/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=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\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>Ako po\u010das Vianoc nepribra\u0165 a ko\u013eko kilogramov po\u010das Vianoc priberie priemern\u00fd \u010dlovek? <\/p>\n","protected":false},"author":65,"featured_media":202697,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6055,6117],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-204293","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-strava","10":"tag-vaha","11":"filter_attribute-stravovanie","12":"filter_attribute-tipy-a-triky","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tipov, ako sa vyhn\u00fa\u0165 priberaniu po\u010das Vianoc - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako po\u010das Vianoc nepribra\u0165 a ko\u013eko kilogramov po\u010das Vianoc priberie priemern\u00fd \u010dlovek? 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