{"id":204941,"date":"2020-12-21T23:03:00","date_gmt":"2020-12-21T22:03:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=204941"},"modified":"2023-09-27T12:54:37","modified_gmt":"2023-09-27T10:54:37","slug":"kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/","title":{"rendered":"Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie, a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed?"},"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\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/#Co_su_tekute_kalorie_Za_vsetkym_hladajte_cukor_alkohol_a_tuk\" title=\"\u010co s\u00fa tekut\u00e9 kal\u00f3rie? Za v\u0161etk\u00fdm h\u013eadajte cukor, alkohol a tuk\">\u010co s\u00fa tekut\u00e9 kal\u00f3rie? Za v\u0161etk\u00fdm h\u013eadajte cukor, alkohol a tuk<\/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\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/#Ako_tekute_kalorie_sabotuju_chudnutie_a_mozu_viest_k_priberaniu\" title=\"Ako tekut\u00e9 kal\u00f3rie sabotuj\u00fa chudnutie a m\u00f4\u017eu vies\u0165 k priberaniu?\">Ako tekut\u00e9 kal\u00f3rie sabotuj\u00fa chudnutie a m\u00f4\u017eu vies\u0165 k priberaniu?<\/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\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/#Piju_ludia_kvoli_neustale_meniacim_sa_opatreniam_viac_alkoholu\" title=\"Pij\u00fa \u013eudia kv\u00f4li neust\u00e1le meniacim sa opatreniam viac alkoholu?\">Pij\u00fa \u013eudia kv\u00f4li neust\u00e1le meniacim sa opatreniam viac alkoholu?<\/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\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/#Kolko_kalorii_a_cukru_obsahuju_oblubene_napoje_a_preco_smoothie_napoje_nie_su_az_take_zdrave\" title=\"Ko\u013eko kal\u00f3ri\u00ed a cukru obsahuj\u00fa ob\u013e\u00faben\u00e9 n\u00e1poje a pre\u010do smoothie n\u00e1poje nie s\u00fa a\u017e tak\u00e9 zdrav\u00e9?\">Ko\u013eko kal\u00f3ri\u00ed a cukru obsahuj\u00fa ob\u013e\u00faben\u00e9 n\u00e1poje a pre\u010do smoothie n\u00e1poje nie s\u00fa a\u017e tak\u00e9 zdrav\u00e9?<\/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\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>\u013dudia si \u010dasto ani neuvedomuj\u00fa, \u010do obsahuje ich ob\u013e\u00faben\u00fd n\u00e1poj<\/strong>, nieto aby si po celom dni spomenuli na to, \u010do v\u0161etko vypili. Za nutn\u00fdm povo\u013eovan\u00edm opasku v nohaviciach alebo nemo\u017enosti schudn\u00fa\u0165 potom h\u013eadaj\u00fa spomalen\u00fd metabolizmus alebo zl\u00fa genetiku. Nie je to tak\u00e9 zlo\u017eit\u00e9, len sa treba \u00faprimne a s nadh\u013eadom pozrie\u0165 na svoj celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl, n\u00e1js\u0165 nedostatky a pomaly pracova\u0165 na ich zlep\u0161en\u00ed. Postupn\u00e9 mal\u00e9 kr\u00f4\u010diky znamenaj\u00fa v priebehu \u010dasu ve\u013ek\u00fd skok pre \u010dloveka aj \u013eudstvo z\u00e1rove\u0148. Po\u010fme sa pozrie\u0165 na to, \u010do tekut\u00e9 kal\u00f3rie s\u00fa, pre\u010do s\u00fa \u010dasto ozna\u010dovan\u00e9 ako pr\u00e1zdne kal\u00f3rie alebo ako ovplyv\u0148uj\u00fa chudnutie, priberanie a celkov\u00e9 zdravie.<\/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=\"co-su-tekute-kalorie-za-vsetkym-hladajte-cukor-alkohol-a-tuk\"><span class=\"ez-toc-section\" id=\"Co_su_tekute_kalorie_Za_vsetkym_hladajte_cukor_alkohol_a_tuk\"><\/span>\u010co s\u00fa tekut\u00e9 kal\u00f3rie? Za v\u0161etk\u00fdm h\u013eadajte cukor, alkohol a tuk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tekut\u00e9 kal\u00f3rie predstavuj\u00fa energiu ukryt\u00fa v n\u00e1pojoch<\/strong>, ktor\u00fa \u010dasto a\u017e nevedomky prij\u00edmame formou pitn\u00e9ho re\u017eimu. Tu si m\u00f4\u017eeme predstavi\u0165 <strong>rozsiahle oddelenie n\u00e1pojov<\/strong> v supermarketoch, kde sa sna\u017eia up\u00fata\u0165 na\u0161u pozornos\u0165 obrovsk\u00fdm mno\u017estvom r\u00f4znofarebn\u00fdch n\u00e1pojov, ktor\u00e9 maj\u00fa spolo\u010dn\u00e9ho menovate\u013ea &#8211; <strong>cukor<\/strong>. Niekde v k\u00fate je zastr\u010den\u00e1 nesladen\u00e1 pitn\u00e1 a miner\u00e1lna voda, po ktor\u00fdch siahaj\u00fa t\u00ed uvedomelej\u0161\u00ed spotrebitelia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prech\u00e1dzaj\u00fac supermarketom si \u010falej m\u00f4\u017eeme v\u0161imn\u00fa\u0165 cel\u00fd z\u00e1stup <strong>d\u017e\u00fasov, energetick\u00fdch drinkov, k\u00e1vov\u00fdch a \u010dajov\u00fdch n\u00e1pojov alebo cel\u00e9 rady mlie\u010dnych n\u00e1pojov<\/strong>. Ak neberieme do \u00favahy&nbsp; nedosladzovan\u00e9 n\u00e1poje alebo si na obale v\u0161imneme umel\u00e9 sladidl\u00e1 \u010di bezkalorick\u00e9 polyalkoholy, zostane n\u00e1m preva\u017en\u00e1 \u010das\u0165 ponuky. A \u010do maj\u00fa tieto n\u00e1poje spolo\u010dn\u00e9? Cukor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a posledn\u00fdm <strong>z\u00e1stupcom tekut\u00fdch kal\u00f3ri\u00ed je alkohol<\/strong>, s ktor\u00fdm si domov donesieme aj pekn\u00fa opi\u010dku v pr\u00edpade, \u017ee to s jeho konzum\u00e1ciou pre\u017eenieme. Bohu\u017eia\u013e, tak\u00e1 opi\u010dka n\u00e1m na druh\u00fd de\u0148 prinajmen\u0161om prinesie akur\u00e1t bolehlav a \u017eal\u00fadok na vode. Aj napriek tomu, \u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed si je vedom\u00e1 cukru v t\u00fdchto najzn\u00e1mej\u0161\u00edch sladen\u00fdch n\u00e1pojoch, n\u00e1kupn\u00e9 ko\u0161\u00edky s\u00fa nimi neust\u00e1le naplnen\u00e9.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/iStock-971711138-_-OK-1124x749.jpg\" alt=\"\u010co s\u00fa tekut\u00e9 kal\u00f3rie?\" class=\"wp-image-203548\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co s\u00fa tekut\u00e9 kal\u00f3rie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-971711138-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-971711138-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-971711138-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-971711138-_-OK.jpg 1932w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"ako-tekute-kalorie-sabotuju-chudnutie-a-mozu-viest-k-priberaniu\"><span class=\"ez-toc-section\" id=\"Ako_tekute_kalorie_sabotuju_chudnutie_a_mozu_viest_k_priberaniu\"><\/span>Ako tekut\u00e9 kal\u00f3rie sabotuj\u00fa chudnutie a m\u00f4\u017eu vies\u0165 k priberaniu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme si to uk\u00e1zali na n\u00e1zornom pr\u00edklade, zozn\u00e1mte sa s Evou. <strong>Eva sa sna\u017e\u00ed jes\u0165 zdravo a chce schudn\u00fa\u0165<\/strong>, dokonca m\u00e1 nastaven\u00fd jed\u00e1lni\u010dek na chudnutie, no za\u010d\u00edna by\u0165 frustrovan\u00e1 t\u00fdm, \u017ee sa jej to nedar\u00ed, a prem\u00fd\u0161\u013ea, <strong>kde by mohla robi\u0165 chybu?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eva svoj de\u0148 za\u010d\u00edna komplexn\u00fdmi ra\u0148ajkami v podobe ovsenej ka\u0161e s prote\u00ednom, k \u010domu si d\u00e1va k\u00e1vu so smotanou a men\u0161iu porciu sladk\u00e9ho kokosov\u00e9ho sirupu. Desiatu Eva zapije 0,3 l poh\u00e1rom pomaran\u010dov\u00e9ho d\u017e\u00fasu, preto\u017ee po\u010dula, \u017ee je to zdrav\u00e9 a \u017ee d\u017e\u00fas obsahuje vitam\u00edn C. Eva si dala po obede iba poh\u00e1r vody, ale preto\u017ee mala iba \u013eahk\u00fd \u0161al\u00e1t s minimom bielkov\u00edn, d\u00e1 si e\u0161te zdrav\u00e9 smoothie, pri ktorom d\u00fafa, \u017ee ju zas\u00fdti za \u010do najmenej kal\u00f3ri\u00ed. Na ceste z pr\u00e1ce si v obchode k\u00fapi Light Iced Coffee, preto\u017ee je na to zvyknut\u00e1 a hlavne jej to chut\u00ed. Ve\u010der si d\u00e1 s priate\u013eom dve deci v\u00edna ako odmenu za to, \u017ee splnila svoj denn\u00fd tr\u00e9ningov\u00fd pl\u00e1n. <\/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=\"tak-kde-eva-robi-chybu-a-preco-nechudne\">Tak kde Eva rob\u00ed chybu a pre\u010do nechudne?<\/h3>\n\n\n\n<p><strong>Eva m\u00e1 tr\u00e9ningov\u00fd pl\u00e1n aj jed\u00e1lni\u010dek nastaven\u00fd na denn\u00fd kalorick\u00fd deficit vo v\u00fd\u0161ke 500 kcal<\/strong>. Len\u017ee Eva nezapo\u010d\u00edtala 100 ml smotany (136 kcal) a 10 ml kokosov\u00e9ho sirupu (32 kcal) do rannej k\u00e1vy. Potom si neuvedomila, \u017ee 0,3 l pomaran\u010dov\u00e9ho d\u017e\u00fasu (135 kcal) m\u00e1 tie\u017e nejak\u00fa energetick\u00fa hodnotu. Tak isto zdrav\u00e9 smoothie, o ktorom si myslela, \u017ee bude ma\u0165 minimum kal\u00f3ri\u00ed, prip\u00edsalo na jej \u00fa\u010det 1 ban\u00e1n, polovicu jablka a hru\u0161ky, 10 gramov chia semienok, 30 gramov <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1tu <\/a>a 100 ml polotu\u010dn\u00e9ho mlieka (zhruba 250 kcal). Balenie Light Iced Coffee (175 kcal), na ktorom si pochutila na ceste z pr\u00e1ce, a dve deci polosuch\u00e9ho v\u00edna (180 kcal) po\u010das ve\u010dernej oslavy splnenia tr\u00e9ningov\u00e9ho pl\u00e1nu prihodili na stranu jej energetick\u00e9ho pr\u00edjmu <strong>zhruba 900 kcal naviac<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eva m\u00e1 s\u00edce nastaven\u00fd kalorick\u00fd deficit na 500 kcal, ale <strong>kv\u00f4li zbyto\u010dn\u00e9mu pr\u00edjmu energie z n\u00e1pojov je v kalorickom nadbytku 400 kcal<\/strong>. Nielen\u017ee teda nebude chudn\u00fa\u0165, ale pravdepodobne bude sk\u00f4r pribera\u0165. Pr\u00edpad Evy sa m\u00f4\u017ee zda\u0165 \u013eahko nadnesen\u00fd, ale ke\u010f zanalyzujete, \u010do v\u0161etko v priebehu d\u0148a m\u00f4\u017ee vypi\u0165 priemern\u00fd \u010dlovek, nemus\u00ed by\u0165 z poh\u013eadu prijatej energie naviac zase a\u017e tak \u010faleko od pravdy.<\/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=\"piju-ludia-kvoli-neustale-meniacim-sa-opatreniam-viac-alkoholu\"><span class=\"ez-toc-section\" id=\"Piju_ludia_kvoli_neustale_meniacim_sa_opatreniam_viac_alkoholu\"><\/span>Pij\u00fa \u013eudia kv\u00f4li neust\u00e1le meniacim sa opatreniam viac alkoholu? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Takmer v\u0161ade po svete sa objavuj\u00fa spr\u00e1vy, \u017ee<strong> \u013eudia po\u010das vl\u00e1dnych obmedzen\u00ed pij\u00fa viac alkoholu v dom\u00e1com prostred\u00ed<\/strong>. Napr\u00edklad v Spojen\u00fdch \u0161t\u00e1toch pod\u013ea v\u00fdsledkov <a href=\"https:\/\/www.alcohol.org\/guides\/work-from-home-drinking\/\">\u0161t\u00fadie<\/a> pije 1 z 3 Ameri\u010danov cez pracovn\u00fa dobu pri pr\u00e1ci z domu. <em>\u201eTeraz pre\u017e\u00edvame stresuj\u00face obdobie. Mnoho \u013eud\u00ed bojuje s pr\u00e1cou z domu, \u010del\u00ed mno\u017estvu rozpty\u013euj\u00facich podnetov a alkohol sa m\u00f4\u017ee zda\u0165 ako dobr\u00e9 rie\u0161enie, ako sa so situ\u00e1ciou vysporiada\u0165,\u201c <\/em>hovor\u00ed Dr. Lawrence Weinstein, hlavn\u00fd lek\u00e1r Americk\u00fdch centier pre z\u00e1vislos\u0165.&nbsp;<em>\u201e<\/em><em>Pitie alkoholu je priamo spojen\u00e9 s \u00fazkos\u0165ou a strachom vypl\u00fdvaj\u00facich zo s\u00fa\u010dasnej pand\u00e9mie v\u00edrusu COVID-19,\u201c <\/em>dod\u00e1va Weinstein a sna\u017e\u00ed sa prinies\u0165 vysvetlenie, pre\u010do Ameri\u010dania v tomto obdob\u00ed siahaj\u00fa po poh\u00e1riku \u010dastej\u0161ie. V\u00fdskum v Po\u013esku zistil znepokojuj\u00face <strong>zv\u00fd\u0161enie spotreby alkoholu u lek\u00e1rov, ktor\u00ed boli v karant\u00e9ne<\/strong>. Cez 50 % op\u00fdtan\u00fdch lek\u00e1rov odhalilo, \u017ee ich spotreba alkoholu v tejto dobe v\u00fdrazne st\u00fapla, a zhruba 40 % lek\u00e1rov priznalo, \u017ee konzumuj\u00fa alkohol viac ne\u017e \u0161tyrikr\u00e1t t\u00fd\u017edenne.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 zv\u00fd\u0161enie spotreby alkoholu v dom\u00e1cich podmienkach m\u00f4\u017eeme pozorova\u0165 napr\u00edklad aj v Austr\u00e1lii, Ve\u013ekej Brit\u00e1nii, \u010do m\u00f4\u017ee by\u0165 aj preto, lebo <strong>alkohol je, bohu\u017eia\u013e, celkom be\u017enou odpove\u010fou na vyrovn\u00e1vanie sa so stresom a soci\u00e1lnou izol\u00e1ciou<\/strong>. Rovnak\u00fd trend je pod\u013ea spr\u00e1v v m\u00e9di\u00e1ch mo\u017en\u00e9 pozorova\u0165 takmer vo v\u0161etk\u00fdch krajin\u00e1ch. Je v\u0161ak ot\u00e1zne, \u010di sa zv\u00fd\u0161ila absol\u00fatna konzum\u00e1cia alkoholu alebo sa len presunula do dom\u00e1cnost\u00ed. Tak \u010di onak, v\u0161etci sn\u00e1\u010f ch\u00e1peme, \u017ee <strong>stres, \u00fazkos\u0165 alebo \u017eivotn\u00e9 obavy alkoholom nevyrie\u0161ime<\/strong>. Ba naopak, budeme sa \u010dasom pot\u00e1pa\u0165 hlb\u0161ie a hlb\u0161ie. Omnoho lep\u0161ou strat\u00e9giou je pobyt v pr\u00edrode, \u0161port, medit\u00e1cia, sauna, otu\u017eovanie alebo kontakt s bl\u00edzkymi \u013eu\u010fmi aspo\u0148 po telef\u00f3ne. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3\u20137]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa chcete dozvedie\u0165, pre\u010do s\u00fa tieto strat\u00e9gie \u00faspe\u0161nej\u0161ie ne\u017e bojova\u0165 so stresom pomocou alkoholu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/iStock-1181630124-_-OK-1124x750.jpg\" alt=\"Pij\u00fa \u013eudia doma viac alkoholu?\" class=\"wp-image-203561\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Pij\u00fa \u013eudia doma viac alkoholu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1181630124-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1181630124-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1181630124-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1181630124-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"kolko-kalorii-a-cukru-obsahuju-oblubene-napoje-a-preco-smoothie-napoje-nie-su-az-take-zdrave\"><span class=\"ez-toc-section\" id=\"Kolko_kalorii_a_cukru_obsahuju_oblubene_napoje_a_preco_smoothie_napoje_nie_su_az_take_zdrave\"><\/span>Ko\u013eko kal\u00f3ri\u00ed a cukru obsahuj\u00fa ob\u013e\u00faben\u00e9 n\u00e1poje a pre\u010do smoothie n\u00e1poje nie s\u00fa a\u017e tak\u00e9 zdrav\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sme si povedali, \u017ee <strong>naj\u010dastej\u0161\u00edm zdrojom energie v n\u00e1pojoch je cukor<\/strong> a v alkoholick\u00fdch n\u00e1pojoch je to alkohol. Do \u00favahy by sme mali vzia\u0165 i tuk, ktor\u00fd sa m\u00f4\u017ee objavi\u0165 v niektor\u00fdch n\u00e1pojoch kv\u00f4li mlieku, smotane alebo \u010dokol\u00e1de. Ni\u017e\u0161ie si predstav\u00edme, ko\u013eko energie a cukru obsahuj\u00fa vybran\u00e9 n\u00e1poje a ako dlho mus\u00ed priemern\u00e1 65-kilogramov\u00e1 \u017eena a 80-kilogramov\u00fd mu\u017e beha\u0165 r\u00fdchlos\u0165ou 10 km\/h, aby obsiahnut\u00fa energiu sp\u00e1lili. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/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=\"1-sladene-limonady-a-mineralne-vody\">1. Sladen\u00e9 limon\u00e1dy a miner\u00e1lne vody<\/h3>\n\n\n\n<p>M\u00e1te radi Coca Colu? Pr\u00e1ve t\u00e1 patr\u00ed do kateg\u00f3rie sladen\u00fdch n\u00e1pojov rovnako ako cel\u00fd z\u00e1stup \u010fal\u0161\u00edch, napr\u00edklad Mountain Dew, Fanta, Pepsi a mnoho \u010fal\u0161\u00edch ob\u013e\u00faben\u00fdch sladen\u00fdch n\u00e1pojov. Dokonca aj firmy, ktor\u00e9 kedysi dod\u00e1vali na trh \u010dist\u00e9 miner\u00e1lne vody, sa sna\u017eia nakloni\u0165 si z\u00e1kazn\u00edka na svoju stranu, a vznikaj\u00fa tak sladen\u00e9 miner\u00e1lne vody v hojnom po\u010dte pr\u00edchut\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co si budeme hovori\u0165, kv\u00f4li celkom slu\u0161n\u00e9mu obsahu energie v sladen\u00fdch n\u00e1pojoch s\u00fa <strong>tieto sladk\u00e9 dobroty spojen\u00e9 s v\u00fdskytom nadv\u00e1hy a obezity<\/strong> a \u010dasto ozna\u010dovan\u00e9 aj za priamych vinn\u00edkov zv\u00e4\u010d\u0161uj\u00facich sa telesn\u00fdch obvodov \u013eud\u00ed z cel\u00e9ho sveta.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9 \u201312]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tekut\u00e9 kal\u00f3rie zo sladen\u00fdch limon\u00e1d (rovnako ako z ostatn\u00fdch n\u00e1pojov) nask\u00e1\u010du poriadne r\u00fdchlo a logicky nemaj\u00fa rovnak\u00fd efekt na pocit s\u00fdtosti v porovnan\u00ed s jedlom s toto\u017en\u00fdm obsahom energie vo forme pevnej stravy. Aj kv\u00f4li tomu <strong>pri ich konzum\u00e1cii \u013eudia \u010dasto nepoznaj\u00fa mieru a \u013eah\u0161ie tak prijm\u00fa obrovsk\u00e9 mno\u017estvo energie nad r\u00e1mec svojich potrieb<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13 \u201314]<\/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=\"kolko-energie-a-cukru-obsahuje-liter-oblubenych-sladenych-napojov\">Ko\u013eko energie a cukru obsahuje liter ob\u013e\u00faben\u00fdch sladen\u00fdch n\u00e1pojov?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>N\u00c1POJ<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>ENERGIA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>OBSAH CUKRU<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>EKVIVALENT PO\u010cTU MAL\u00ddCH 5-GRAMOV\u00ddCH KOCIEK CUKRU<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Coca Cola<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mountain Dew<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fanta pomaran\u010d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pepsi Cola<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">440 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Uveden\u00e9 hodnoty poch\u00e1dzaj\u00fa z n\u00e1pojov dostupn\u00fdch na eur\u00f3pskom trhu. Je mo\u017en\u00e9, \u017ee v\u00fdrobca pou\u017e\u00edva odli\u0161n\u00fa recept\u00faru pre r\u00f4zne regi\u00f3ny, kv\u00f4li tomu sa m\u00f4\u017ee v jednotliv\u00fdch krajin\u00e1ch obsah energie mierne l\u00ed\u0161i\u0165. <\/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=\"kolko-litrov-sladenych-napojov-by-ste-museli-vypit-aby-ste-teoreticky-pribrali-kilogram-tuku\">Ko\u013eko litrov sladen\u00fdch n\u00e1pojov by ste museli vypi\u0165, aby ste teoreticky pribrali kilogram tuku? <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>n\u00e1poj<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Energetick\u00fd ekvivalent 1 kg tuku v l n\u00e1poja<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Coca Cola<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">17,1 l<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mountain Dew<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 l<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fanta pomaran\u010d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">27,5 l<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pepsi Cola<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 l<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Na prv\u00fd poh\u013ead sa to m\u00f4\u017ee zda\u0165 ako dos\u0165 ve\u013ek\u00e9 mno\u017estvo, ale ke\u010f niekto ka\u017ed\u00fd de\u0148 vypije liter takej porcie energie, tak to zase tak\u00e9 nere\u00e1lne nie je.  Nie je preto lep\u0161ie pi\u0165 oby\u010dajn\u00fa vodu?<\/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=\"ako-dlho-by-musela-priemerna-zena-a-priemerny-muz-behat-aby-spalili-liter-sladeneho-napoja\">Ako dlho by musela priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili liter sladen\u00e9ho n\u00e1poja? <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>n\u00e1poj<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>65-kilogramov\u00e1 \u017eena<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>80-kilogramov\u00fd mu\u017e<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Coca Cola<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">41,5 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">necel\u00fdch 34 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mountain Dew<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">44,5 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fanta pomaran\u010d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">necel\u00fdch 26 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 min\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pepsi Cola<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">necel\u00fdch 41 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 min\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Ako situ\u00e1ciu zlep\u0161i\u0165?<\/strong> Ide\u00e1lne pite samozrejme <strong>\u010dist\u00fa vodu z vodovodn\u00e9ho koh\u00fatika<\/strong>. Siahnu\u0165 m\u00f4\u017eete tie\u017e po t\u00fdchto n\u00e1pojoch v di\u00e9tnej verzii s umel\u00fdmi sladidlami, s ktor\u00fdmi by sme to v\u0161ak nemali preh\u00e1\u0148a\u0165, nemali by sme ich pi\u0165 teda po litroch. Doma si m\u00f4\u017eete sk\u00fasi\u0165 urobi\u0165 \u201ebublinkov\u00fd n\u00e1poj\u201c pomocou zariadenia pre dom\u00e1cu v\u00fdrobu s\u00fdten\u00fdch n\u00e1pojov, ob\u013e\u00faben\u00fdch byliniek, \u0161\u0165avy z citr\u00f3nu, pomaran\u010da alebo in\u00e9ho ob\u013e\u00faben\u00e9ho ovocia a n\u00e1poj m\u00f4\u017eete dosladi\u0165 pr\u00edpadne bezkalorick\u00fdm&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">erythritolom<\/a> alebo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/stevia\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">st\u00e9viou<\/a>. Vyu\u017ei\u0165 m\u00f4\u017eete aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">xylitol<\/a> pre \u010do najmenej kalorick\u00fa verziu. Ob\u013e\u00faben\u00e9 s\u00fa aj n\u00e1poje pripraven\u00e9 pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BCAA<\/a> aminokysel\u00edn, ktor\u00e9 n\u00e1poj pr\u00edjemne dochutia a ozvl\u00e1\u0161tnia. A pokia\u013e sa pr\u00edpravou nechcete ve\u013emi zaobera\u0165, m\u00f4\u017eete siahnu\u0165 aj po miner\u00e1lnych vod\u00e1ch s pr\u00edrodnou ar\u00f3mou, ktor\u00e9 neobsahuj\u00fa sladidl\u00e1. S\u00fa tak fajn vo\u013ebou spestrenia pitn\u00e9ho re\u017eimu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ak\u00e1 alternat\u00edva k cukru je najvhodnej\u0161ia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>N\u00e1hrady cukru &#8211; ktor\u00e9 sladidlo je pre v\u00e1s najvhodnej\u0161ie?<\/strong><\/a><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/&#x424;&#x43E;&#x442;&#x43E;-10-_-OK-1124x749.jpg\" alt=\"Ko&#x13E;ko kal&#xF3;ri&#xED; a cukru obsahuj&#xFA; ob&#x13E;&#xFA;ben&#xE9; n&#xE1;poje a pre&#x10D;o smoothie n&#xE1;poj nie je a&#x17E; tak&#xFD; zdrav&#xFD;?&#13;&#10;\" class=\"wp-image-203574\" width=\"843\" height=\"562\" title=\"Ko&#x13E;ko kal&#xF3;ri&#xED; a cukru obsahuj&#xFA; ob&#x13E;&#xFA;ben&#xE9; n&#xE1;poje a pre&#x10D;o smoothie n&#xE1;poj nie je a&#x17E; tak&#xFD; zdrav&#xFD;?&#13;&#10;\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-sladene-cajove-a-kavove-napoje\">2. Sladen\u00e9 \u010dajov\u00e9 a k\u00e1vov\u00e9 n\u00e1poje<\/h3>\n\n\n\n<p>V obchodoch je u\u017e dnes mo\u017en\u00e9 k\u00fapi\u0165 cel\u00fd rad k\u00e1vov\u00fdch alebo \u010dajov\u00fdch n\u00e1pojov, ktor\u00e9 okrem k\u00e1vy obsahuj\u00fa celkom slu\u0161n\u00e9 mno\u017estvo cukru, a ke\u010f je v zlo\u017een\u00ed pr\u00edtomn\u00e1 smotana alebo v \u0148om n\u00e1jdeme r\u00f4zne formy mlieka, k cukru sa prid\u00e1 aj tuk. <strong>Tak\u00e9 pollitrov\u00e9 balenie ob\u013e\u00fabenej \u013eadovej k\u00e1vy Eiskaffee<\/strong> obsahuje zhruba 255 kcal, necel\u00fdch 37 gramov cukru, 5,5 gramov tuku a 13 gramov bielkov\u00edn. Spom\u00ednate si na pr\u00edklad Evy? T\u00e1 mala \u0161\u0165astie, \u017ee siahla po light verzii Eiskaffee. Podobn\u00e9 pr\u00edpady m\u00f4\u017eeme n\u00e1js\u0165 aj v ot\u00e1zke radu \u013eadov\u00fdch \u010dajov, ktor\u00e9 rovnako obsahuj\u00fa slu\u0161n\u00fa n\u00e1lo\u017e cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A ko\u013eko energie a kociek cukru obsahuje 0,5l balenie Eiskaffee?<\/strong> 255 kal\u00f3rii a 37 gramov cukru, ktor\u00e9 predstavuj\u00fa zhruba 7,5 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-0-5l-balenie-eiskaffee\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili 0,5l balenie Eiskaffee?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> necel\u00fdch 26 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 20 min\u00fat<\/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>Ako situ\u00e1ciu zlep\u0161i\u0165?<\/strong> Ke\u010f u\u017e m\u00e1te radi k\u00e1vu alebo \u010daj, <strong>pripravte si sami doma svoju ob\u013e\u00faben\u00fa \u013eadov\u00fa k\u00e1vu<\/strong> tak, \u017ee espresso alebo rozpustn\u00fa k\u00e1vu zmie\u0161ate s mliekom a&nbsp;<a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u00e1vkou prote\u00ednu<\/a> v ob\u013e\u00fabenej pr\u00edchuti. Potom u\u017e len sta\u010d\u00ed necha\u0165 cez noc v chladni\u010dke a bielkovinami nabit\u00e9 ra\u0148ajky s\u00fa na svete. K dosladeniu m\u00f4\u017eete op\u00e4\u0165 vyu\u017ei\u0165 erythritol, xylitol alebo st\u00e9viu. A ke\u010f sa u\u017e budete rozhodova\u0165, \u010do si v obchode k\u00fapite, siahnite po verzii s umel\u00fdmi sladidlami alebo polyalkoholmi pri snahe zn\u00ed\u017ei\u0165 energetick\u00fa n\u00e1ro\u010dnos\u0165 n\u00e1poja. To ist\u00e9 plat\u00ed aj v pr\u00edpade v\u00fdberu \u013eadov\u00e9ho \u010daju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako je to s bezpe\u010dnos\u0165ou umel\u00fdch sladidiel, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/umele-sladidla-bezpecnost-a-ucinky-na-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Umel\u00e9 sladidl\u00e1 &#8211; m\u00fdty a fakty o ich bezpe\u010dnosti a \u00fa\u010dinkoch<\/strong><\/a>.<\/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=\"3-dzusy-fresh-napoje-a-musty\">3. D\u017e\u00fasy, fresh n\u00e1poje a mu\u0161ty<\/h3>\n\n\n\n<p>O d\u017e\u00fasoch sa hovor\u00ed, \u017ee s\u00fa zdrav\u00e9 a obsahuj\u00fa poriadne mno\u017estvo vitam\u00ednu C. Len\u017ee aj <strong>d\u017e\u00fasy s\u00fa zdrojom nemal\u00e9ho mno\u017estva cukru<\/strong>, ktor\u00fd zdravotn\u00e9 benefity t\u00fdchto n\u00e1pojov tak akosi eliminuje. Viete, \u017ee na pokrytie dennej odporu\u010denej d\u00e1vky vitam\u00ednu C si sta\u010d\u00ed da\u0165 zhruba 100-150 gramov papriky? Pomaran\u010dov\u00fd d\u017e\u00fas priemerne obsahuje pribli\u017ene 20-60 mg vitam\u00ednu C v 100 ml. Situ\u00e1cia je podobn\u00e1 aj v pr\u00edpade r\u00f4znych fresh n\u00e1pojov, ktor\u00e9 je mo\u017en\u00e9 zak\u00fapi\u0165 takmer v ka\u017edom obchodnom centre, alebo v pr\u00edpade ob\u013e\u00faben\u00fdch mu\u0161tov v jeseni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie a kociek cukru obsahuje liter 100 % pomaran\u010dov\u00e9ho d\u017e\u00fasu?<\/strong> Liter priemern\u00e9ho pomaran\u010dov\u00e9ho d\u017e\u00fasu obsahuje zhruba 450 kal\u00f3ri\u00ed, 100 gramov cukru, \u010do je 20 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-liter-priemerneho-100-pomarancoveho-dzusu\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili liter priemern\u00e9ho 100 % pomaran\u010dov\u00e9ho d\u017e\u00fasu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> necel\u00fdch 41 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 33 min\u00fat<\/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>Ako situ\u00e1ciu zlep\u0161i\u0165?<\/strong> Ak u\u017e siahnete po d\u017e\u00fase, \u010derstvo vytla\u010denej \u0161\u0165ave alebo mu\u0161te, <strong>zrie\u010fte si ich nesladenou miner\u00e1lnou vodou alebo vodou z vodovodn\u00e9ho koh\u00fatika<\/strong> aspo\u0148 v pomere 1:1 a ide\u00e1lne vo v\u00e4\u010d\u0161om pomere v prospech nesladenej tekutiny. Prijmete tak menej kal\u00f3ri\u00ed aj cukru. <strong>A nie je najlep\u0161\u00edm rie\u0161en\u00edm v\u00f4bec svoje ovocie jes\u0165, a nie pi\u0165?<\/strong> Sk\u00faste si do poh\u00e1ra s vodou vytla\u010di\u0165 \u0161\u0165avu z polovice pomaran\u010da a druh\u00fa polovicu zjes\u0165, uvid\u00edte, \u017ee potom budete \u010faleko spokojnej\u0161\u00ed. A ide\u00e1lny stav? Zjedzte cel\u00fd pomaran\u010d a zapite ho vodou. Dostanete tak do seba aj potrebn\u00e9 mno\u017estvo vl\u00e1kniny, ktor\u00e1 podporuje pocit s\u00fdtosti z jedla a dok\u00e1\u017ee spomali\u0165 n\u00e1rast hladiny glyk\u00e9mie po konzum\u00e1cii sacharidov\u00fdch potrav\u00edn.<\/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=\"4-smoothie-napoje\">4. Smoothie n\u00e1poje<\/h3>\n\n\n\n<p><strong>O smoothie n\u00e1pojoch sa hovor\u00ed, \u017ee s\u00fa super zdrav\u00e9<\/strong>, av\u0161ak m\u00f4\u017eeme po\u010du\u0165 aj opa\u010dn\u00e9 n\u00e1zory, ktor\u00e9 tvrdia, \u017ee je to len <strong>pr\u00e1zdna energia vo forme cukru<\/strong>. Ako to naozaj je? Smoothie n\u00e1poje sa vyr\u00e1baj\u00fa rozmixovan\u00edm nieko\u013ek\u00fdch r\u00f4znych druhov ovocia, pr\u00edpadne zeleniny, orechov a semienok, mlieka alebo jogurtu. Je pravda, \u017ee smoothie m\u00f4\u017ee by\u0165 doslova nabit\u00e9 vitam\u00ednmi, miner\u00e1lnymi l\u00e1tkami a antioxidantmi, ale tie\u017e ve\u013ek\u00fdm mno\u017estvom kal\u00f3ri\u00ed a cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f na st\u00f4l polo\u017e\u00edme ban\u00e1n, polovicu jablka, polovicu hru\u0161ky, polievkov\u00fa ly\u017eicu <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" class=\"ek-link\">chia semienok<\/a>, hrs\u0165 \u0161pen\u00e1tu a pribli\u017ene tretinu hrn\u010deka polotu\u010dn\u00e9ho mlieka a ved\u013ea poh\u00e1ra so smoothie, v ktorom je rozmixovan\u00e9 \u00faplne rovnak\u00e9 mno\u017estvo potrav\u00edn&#8230; <strong>\u010co v\u00e1s zas\u00fdti viac? V\u0161etko zjes\u0165 alebo vypi\u0165?<\/strong> Stav\u00edm sa, \u017ee budete \u010faleko s\u00fdtej\u0161\u00ed po konzum\u00e1cii jedla. Pre\u010do to tak je? <strong>Ovocie okrem in\u00e9ho prirodzene obsahuje vl\u00e1kninu, ktor\u00e1 sa mixovan\u00edm naru\u0161\u00ed a nepln\u00ed v tele svoju funkciu<\/strong>, teda podporova\u0165 s\u00fdtos\u0165 a postupne uvo\u013e\u0148ova\u0165 cukor z ovocia. Kv\u00f4li tomu m\u00f4\u017eete ma\u0165 po vypit\u00ed smoothie dos\u0165 skoro hlad. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13 \u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie a kociek cukru obsahuje smoothie n\u00e1poj pripraven\u00fd z vy\u0161\u0161ie spomenut\u00fdch potrav\u00edn?<\/strong> 265 kal\u00f3ri\u00ed a pribli\u017ene 36,5 gramov cukru, \u010do predstavuje asi 7 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-take-smoothie\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili tak\u00e9 smoothie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> necel\u00fdch 25 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 20 min\u00fat<\/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>Ako situ\u00e1ciu zlep\u0161i\u0165?<\/strong> Smoothie m\u00f4\u017ee by\u0165 fajn, no ke\u010f si uvedom\u00edte, ko\u013eko energie a cukru m\u00f4\u017ee obsahova\u0165, a \u017ee rozmixovan\u00edm potrav\u00edn prich\u00e1dzate o v\u00e4\u010d\u0161inu benefitov, ktor\u00e9 prin\u00e1\u0161a vl\u00e1knina&#8230; Jeho v\u00fdhody m\u00f4\u017eu oceni\u0165 \u013eudia, ktor\u00ed maj\u00fa probl\u00e9m sa nara\u0148ajkova\u0165 a potrebuj\u00fa prija\u0165 energiu na cel\u00e9 doobedie. Smoothie je rovnako vhodn\u00e9 aj ako ako desiata pre zanepr\u00e1zdnen\u00fdch \u013eud\u00ed, ak obsahuje dostatok v\u0161etk\u00fdch \u017eiv\u00edn, a je tak komplexn\u00fdm tekut\u00fdm jedlom. Aj po tr\u00e9ningu je smoothie zauj\u00edmav\u00fdm zdrojom \u017eiv\u00edn pre regener\u00e1ciu organizmu. <strong>Nezabudnite preto svoje smoothie obohati\u0165 o kvalitn\u00e9 bielkoviny<\/strong>, \u010di u\u017e v\u010faka jogurtu, mlieku alebo&nbsp;<a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitn\u00e9mu srv\u00e1tkov\u00e9mu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" class=\"ek-link\">rastlinn\u00e9mu prote\u00ednu<\/a>. Do smoothie si dajte v\u017edy to\u013eko k\u00faskov ovocia, zeleniny, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov a semienok<\/a>, ko\u013eko si be\u017ene d\u00e1vate na desiatu alebo zjete v priebehu d\u0148a. Zapam\u00e4tajte si, \u017ee za de\u0148 je odporu\u010den\u00e9 zjes\u0165 pribli\u017ene 2 v\u00e4\u010d\u0161ie kusy ovocia.<\/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.cz\/blog\/wp-content\/uploads\/2020\/12\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Ko\u013eko energie a kociek cukru obsahuje smoothie?\" class=\"wp-image-203587\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ko\u013eko energie a kociek cukru obsahuje smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-kava-a-caj\">5. K\u00e1va a \u010daj <\/h3>\n\n\n\n<p>Jasn\u00e9, k\u00e1va a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daj<\/a> s\u00fa pre na\u0161e zdravie prospe\u0161n\u00fdmi n\u00e1pojmi. Obsahuj\u00fa rad biologicky akt\u00edvnych l\u00e1tok a v\u010faka tomu s\u00fa spojen\u00e9 <strong>so zn\u00ed\u017een\u00edm rizika vzniku rakoviny r\u00f4zneho typu, inzul\u00ednovej rezistencie a cukrovky 2. typu, s ochranou mozgu pred starnut\u00edm a ni\u017e\u0161ou pravdepodobnos\u0165ou vzniku neurodegenerat\u00edvnych ochoren\u00ed<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15 \u201316]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V r\u00fddzej podobe bez pridania cukru, mlieka, smotany alebo r\u00f4znych sladk\u00fdch sirupov s\u00fa tieto n\u00e1poje takmer bez kal\u00f3ri\u00ed. Niekedy v\u0161ak tak\u00e9 cappuccino so sirupom v najv\u00e4\u010d\u0161ej ve\u013ekosti z ob\u013e\u00faben\u00fdch kaviarn\u00ed typu Starbucks alebo Costa Coffee m\u00f4\u017ee ma\u0165 aj p\u00e1r stoviek \u00faplne zbyto\u010dn\u00fdch kal\u00f3ri\u00ed naviac. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie a kociek cukru obsahuje typick\u00e9<\/strong> <a class=\"ek-link\" href=\"https:\/\/www.starbucks.com\/menu\/product\/418\/hot?parent=%2Fdrinks%2Fhot-coffees%2Flattes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pumpkin Spice Latte<\/strong><\/a><strong> zo Starbucksu vo ve\u013ekosti Grande? <\/strong>380 kal\u00f3ri\u00ed, 50 gramov cukru, \u010do predstavuje 10 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-take-grande-pumpkin-spice-latte\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili tak\u00e9 grande Pumpkin Spice Latte? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> pribli\u017ene 35 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 29 min\u00fat<\/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>Ako situ\u00e1ciu napravi\u0165?<\/strong> Ak m\u00e1te rad\u0161ej tak\u00e9to k\u00e1vov\u00e9 dobroty, <strong>po\u017eiadajte o \u010do najmenej sirupu, o n\u00edzkotu\u010dn\u00e9 mlieko a zrieknite sa \u0161\u013eaha\u010dky<\/strong>, \u010d\u00edm u\u0161etr\u00edte v\u00e4\u010d\u0161inu energetickej hodnoty n\u00e1poja. Ide\u00e1lne si objednajte espresso alebo \u0161\u00e1lku zelen\u00e9ho \u010daju z v\u00fdberov\u00fdch surov\u00edn. Mo\u017eno tomu pr\u00eddete na chu\u0165 a objav\u00edte naozajstn\u00e9 \u010daro k\u00e1vov\u00e9ho alebo \u010dajov\u00e9ho sveta. <strong>Doma nadra\u010fte smotanu mliekom<\/strong>, plnotu\u010dn\u00e9 mlieko polotu\u010dn\u00fdm alebo n\u00edzkotu\u010dn\u00fdm a na osladenie <strong>m\u00f4\u017eete siahnu\u0165 po bezkalorickom Erythritole<\/strong>, ktor\u00fd m\u00e1 podobn\u00fa sladivos\u0165 ako cukor alebo St\u00e9via.<\/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=\"6-pivo\">6. Pivo<\/h3>\n\n\n\n<p>Pivo je ob\u013e\u00faben\u00fdm n\u00e1pojom mnoh\u00fdch \u013eud\u00ed takmer po cel\u00fd rok. Da\u0165 si ob\u010das \u201ejedno\u201c po v\u00fddatnej ve\u010deri alebo po n\u00e1ro\u010dnom letnom dni nie je v\u00f4bec zl\u00e9. Ke\u010f sa ale jedno zvrtne napr\u00edklad na 5 k\u00faskov, to u\u017e m\u00f4\u017ee by\u0165 problematickej\u0161ie. <strong>Jedno priemern\u00e9 10\u00b0 pivo obsahuje okolo 210 kcal a 12\u00b0 potom zhruba 250 kcal.<\/strong> Tak\u00fdch p\u00e4\u0165 12\u00b0 k\u00faskov prip\u00ed\u0161e asi 1 250 kcal, \u010do je pre mnoh\u00fdch \u013eud\u00ed aj viac ne\u017e polovica ich optim\u00e1lneho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Netreba dod\u00e1va\u0165, \u017ee <strong>alkohol preb\u00fadza chu\u0165 najm\u00e4 na slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1<\/strong>. Za ve\u010der tak m\u00f4\u017eete \u00faplne jednoducho prija\u0165 mno\u017estvo energie, ktor\u00e9 m\u00e1te na cel\u00fd de\u0148. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie, alkoholu a kociek cukru obsahuje priemern\u00e9 12\u00b0 pivo? <\/strong>Pribli\u017ene 250 kal\u00f3ri\u00ed, 25 gramov alkoholu a necel\u00fdch 19 gramov cukru, \u010do s\u00fa necel\u00e9 4 kocky.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-priemerny-0-5-l-12-piva\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili priemern\u00fd 0,5 l 12\u00b0 piva?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> pribli\u017ene 23 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 19 min\u00fat<\/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>Ako situ\u00e1ciu napravi\u0165?<\/strong> Da\u0165 si sem-tam jedno pivo m\u00f4\u017ee by\u0165 \u00faplne v pohode, ale pam\u00e4tajte si, \u017ee z piva kal\u00f3rie naskakuj\u00fa poriadne r\u00fdchlo. Ak chcete kalorick\u00fa n\u00e1ro\u010dnos\u0165 trochu od\u013eah\u010di\u0165, zosta\u0148te pri jednom, <strong>zvo\u013ete menej stup\u0148ov\u00e9 piv\u00e1 alebo siahnite po nealkoholickom pive<\/strong>. Jedno neochuten\u00e9 nealkoholick\u00e9 pivo m\u00e1 okolo 100 kcal a 12 gramov cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o vplyve alkoholu na chudnutie a \u0161portov\u00fd v\u00fdkon dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vplyv-alkoholu-na-chudnutie-regeneraciu-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vpl\u00fdva alkohol na chudnutie, regener\u00e1ciu a rast svalov?<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/iStock-1092171088-_-OK-1124x750.jpg\" alt=\"Ko\u013eko energie obsahuje pivo a ako dlho by ste museli beha\u0165, aby ste sp\u00e1lili jedno pivo?\" class=\"wp-image-203600\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ko\u013eko energie obsahuje pivo a ako dlho by ste museli beha\u0165, aby ste sp\u00e1lili jedno pivo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1092171088-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1092171088-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1092171088-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1092171088-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"7-cider\">7. Cider<\/h3>\n\n\n\n<p>Ak z piva kal\u00f3rie naskakuj\u00fa r\u00fdchlo, z cideru e\u0161te r\u00fdchlej\u0161ie. Aj ke\u010f sa cider m\u00f4\u017ee zda\u0165 lep\u0161ou alternat\u00edvou piva, nemus\u00ed to tak by\u0165. \u010capovan\u00fd cider alebo jedna plechovka maj\u00fa zvy\u010dajne 0,4 l, pri\u010dom <strong>priemerne obsahuj\u00fa 240 kcal a zhruba 28 gramov cukru<\/strong>. Keby sme porovnali 0,5 l 12\u00b0 piva a rovnak\u00e9 mno\u017estvo cideru, vzh\u013eadom na energiu \u201evyhr\u00e1va\u201c cider.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie, alkoholu a kociek cukru obsahuje priemern\u00fd cider?<\/strong> Pribli\u017ene 240 kal\u00f3ri\u00ed, 18 gramov alkoholu a 28 gramov cukru, \u010do je necel\u00fdch 6 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-priemerny-0-4-l-cider\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili priemern\u00fd 0,4 l cider? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> pribli\u017ene 23 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 19 min\u00fat<\/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>Ako situ\u00e1ciu napravi\u0165?<\/strong> Asi len t\u00fdm, \u017ee si budete vedom\u00ed obsahu energie v cideri alebo miesto cideru siahnete po jabl\u010dnom mu\u0161te zriedenom perlivou vodou.<\/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-vino\">8. V\u00edno <\/h3>\n\n\n\n<p>V\u00edno taktie\u017e patr\u00ed medzi ob\u013e\u00faben\u00e9 alkoholick\u00e9 n\u00e1poje. Urobi\u0165 si \u201epr\u00edjemn\u00fd ve\u010der a stiahnu\u0165 f\u013ea\u0161ku v\u00edna\u201c preto nie je probl\u00e9m pre dvoch a niekedy ani pre jedn\u00e9ho. Star\u00e9 latinsk\u00e9 pr\u00edslovie hovor\u00ed, \u017ee vo \u201ev\u00edne je pravda\u201c (<em>In vino veritas<\/em>), ale odpovede na na\u0161e ot\u00e1zky sa na dne poh\u00e1rika ani f\u013ea\u0161ky neskr\u00fdvaj\u00fa. Da\u0165 si ob\u010das za poh\u00e1rik nemus\u00ed by\u0165 \u017eiadny probl\u00e9m, ale vypi\u0165 cel\u00fa f\u013ea\u0161ku u\u017e \u00faplne v pohode nie je. <strong>Medzi z\u00e1kladn\u00e9 druhy v\u00edna patr\u00ed such\u00e9, polosuch\u00e9, polosladk\u00e9 a sladk\u00e9. \u010c\u00edm sa l\u00ed\u0161ia?<\/strong> Najm\u00e4 obsahom cukru. Such\u00e9 v\u00edno spravidla obsahuje cukor do v\u00fd\u0161ky g\/l, polosuch\u00e9 do 12 g\/l, polosladk\u00e9 do 45 g\/l a sladk\u00e9 najmenej 45 g\/l.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energetick\u00fa hodnotu a obsah cukru dok\u00e1\u017eu zv\u00fd\u0161i\u0165 ob\u013e\u00faben\u00e9 n\u00e1poje ako varen\u00e9 v\u00edno alebo pun\u010d, do ktor\u00fdch si ka\u017ed\u00fd predajca \u010di dom\u00e1cnos\u0165 prid\u00e1va cukor a korenie pod\u013ea chuti, tak\u017ee dve deci varen\u00e9ho v\u00edna m\u00f4\u017ee vyjs\u0165 aj na viac ako 200 kcal. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie a cukru obsahuje f\u013ea\u0161a priemern\u00e9ho such\u00e9ho v\u00edna?<\/strong> Piemerne 510 kcal a 3 gramy cukru, \u010do je necel\u00e1 kocka cukru.<\/p>\n\n\n\n<p><strong>Ko\u013eko energie a cukru obsahuje f\u013ea\u0161a priemern\u00e9ho sladk\u00e9ho v\u00edna?<\/strong> Pribli\u017ene 700 kcal a 60 gramov cukru, \u010do predstavuje ekvivalent 12 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-priemernu-flasu-sucheho-alebo-sladkeho-vina\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili priemern\u00fa f\u013ea\u0161u such\u00e9ho alebo sladk\u00e9ho v\u00edna? <\/h3>\n\n\n\n<p><strong>Such\u00e9 v\u00edno:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> pribli\u017ene 47 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 38 min\u00fat<\/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>Sladk\u00e9 v\u00edno:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> necel\u00fdch 65 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 53 min\u00fat<\/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>Ako situ\u00e1ciu napravi\u0165?<\/strong> Ke\u010f u\u017e siahnete po v\u00edne, tak po nejakom <strong>z ponuky druhov such\u00e9ho v\u00edna<\/strong>. Ak v\u00e1m nie je proti srsti v\u00ednny strik, <strong>zrie\u010fte si v\u00edno napr\u00edklad s perlivou vodou<\/strong> v pomere 1:1. V pr\u00edpade dom\u00e1ceho varen\u00e9ho v\u00edna sk\u00faste pou\u017ei\u0165 minim\u00e1lne mno\u017estvo cukru alebo <strong>cukor nahradi\u0165 napr\u00edklad Erythritolom<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"9-miesane-alkoholicke-drinky\">9. Mie\u0161an\u00e9 alkoholick\u00e9 drinky<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade mie\u0161an\u00fdch alkoholick\u00fdch drinkov je situ\u00e1cia trochu komplikovanej\u0161ia, preto\u017ee <strong>ka\u017ed\u00fd n\u00e1poj obsahuje odli\u0161n\u00e9 mno\u017estvo alkoholu, cukru, rastlinn\u00e9ho mlieka alebo smotany<\/strong>. Vezmime si napr\u00edklad tak\u00fd ve\u013emi jednoduch\u00fd n\u00e1poj v podobe Cuba Libre, ktor\u00fd sa sklad\u00e1 z ve\u013ek\u00e9ho fr\u0165ana bieleho rumu, zhruba 120 ml Coca Coly a 10 ml limetkovej \u0161\u0165avy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie a cukru obsahuje priemern\u00e9 Cuba Libre?<\/strong> Pribli\u017ene 170 kcal, asi 15 gramov cukru, \u010do s\u00fa 3 kocky cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-priemerne-cuba-libre\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili priemern\u00e9 Cuba Libre? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> necel\u00fdch 16 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> necel\u00fdch 13 min\u00fat<\/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>Ako situ\u00e1ciu napravi\u0165?<\/strong> Ak to p\u00f4jde, siahnite pri pr\u00edprave mie\u0161an\u00e9ho n\u00e1poja po <strong>limon\u00e1de sladenej sladidlami, a nie cukrom<\/strong>. Rovnako aj v pr\u00edpade n\u00e1pojov, v recepte ktor\u00fdch je smotana alebo plnotu\u010dn\u00e9 rastlinn\u00e9 mlieko, zvo\u013ete napr\u00edklad polotu\u010dn\u00e9 mlieko alebo light verziu rastlinn\u00e9ho mlieka. <strong>Cukor v recepte nahra\u010fte erythritolom, xylitolom alebo st\u00e9viou.<\/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=\"10-napoje-sportovcov\">10. N\u00e1poje \u0161portovcov<\/h3>\n\n\n\n<p>Pri n\u00e1pojoch \u0161portovcov plat\u00ed, \u017ee s\u00fa ako ohe\u0148. Dobr\u00fd sluha, ale zl\u00fd p\u00e1n. Pre\u010do? <strong>Obsahuj\u00fa mno\u017estvo energie, ktor\u00fa \u0161portovci potrebuj\u00fa organizmu dod\u00e1va\u0165 pri dlhotrvaj\u00facich tr\u00e9ningoch alebo pretekoch<\/strong> pre \u010do najlep\u0161\u00ed v\u00fdkon. Tu m\u00f4\u017eeme vymenova\u0165 r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/iontove-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">iontov\u00e9 n\u00e1poje<\/a>, ktor\u00e9 obsahuj\u00fa spravidla okolo 400 kcal na 100 g pr\u00e1\u0161ku a z toho 90 gramov cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko energie a cukru obsahuje priemern\u00fd iontov\u00fd n\u00e1poj?<\/strong> Pribli\u017ene 400 kcal a 90 gramov cukru, \u010do predstavuje ekvivalent 18 kociek cukru.<\/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=\"ako-dlho-by-museli-priemerna-zena-a-priemerny-muz-behat-aby-spalili-100-g-prasku-pre-pripravu-3-davok-priemerneho-iontoveho-napoja\">Ako dlho by museli priemern\u00e1 \u017eena a priemern\u00fd mu\u017e beha\u0165, aby sp\u00e1lili 100 g pr\u00e1\u0161ku pre pr\u00edpravu 3 d\u00e1vok priemern\u00e9ho iontov\u00e9ho n\u00e1poja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017dena:<\/strong> necel\u00fdch 37 min\u00fat<\/li>\n\n\n\n<li><strong>Mu\u017e:<\/strong> asi 30 min\u00fat<\/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>Ako situ\u00e1ciu napravi\u0165?<\/strong> Zamyslite sa nad t\u00fdm, \u010di iontov\u00e9 n\u00e1poje v\u00f4bec potrebujete u\u017e\u00edva\u0165. <strong>Ak ste profesion\u00e1lny alebo amat\u00e9rsky \u0161portovec<\/strong> s amb\u00edciami na \u010do najlep\u0161ie umiestnenie na r\u00f4znych pretekoch, potom bud\u00fa pre v\u00e1s n\u00e1poje pri z\u00e1\u0165a\u017ei v\u00fdhodou. <strong>Ale ak sa sna\u017e\u00edte napr\u00edklad schudn\u00fa\u0165<\/strong> a pijete iontov\u00e9 n\u00e1poje po\u010das \u0161portovania alebo po \u0148om, potom sa v\u00e1m bude lep\u0161ie chudn\u00fa\u0165 bez nich, preto\u017ee ich v takej kon\u0161tel\u00e1cii nepotrebujete. <strong>Obr\u00e1\u0165te svoju pozornos\u0165 rad\u0161ej na dostatok bielkov\u00edn<\/strong>, ktor\u00e9 v\u00e1m pom\u00f4\u017eu s v\u00e4\u010d\u0161ou spokojnos\u0165ou a pocitom s\u00fdtosti po jedle. Syrov\u00e1tkov\u00fd alebo rastlinn\u00fd prote\u00edn je vhodnou vo\u013ebou hlavne po tr\u00e9ningu pre zah\u00e1jenie r\u00fdchlej regener\u00e1cie alebo kedyko\u013evek v priebehu d\u0148a pre splnenie optim\u00e1lneho denn\u00e9ho pr\u00edjmu bielkov\u00edn.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG-20201026-WA0001-1124x763.jpg\" alt=\"Ko\u013eko energie a cukru obsahuje priemern\u00fd iontov\u00fd n\u00e1poj?\" class=\"wp-image-203615\" style=\"width:843px;height:572px\" width=\"843\" height=\"572\" title=\"Ko\u013eko energie a cukru obsahuje priemern\u00fd iontov\u00fd n\u00e1poj?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20201026-WA0001-1124x763.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20201026-WA0001-400x272.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20201026-WA0001.jpg 1440w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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 toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, <strong>tekut\u00e9 kal\u00f3rie m\u00f4\u017eu \u010dasto a\u017e zbyto\u010dne zvy\u0161ova\u0165 v\u00e1\u0161 energetick\u00fd pr\u00edjem<\/strong> a sabotova\u0165 tak snahu schudn\u00fa\u0165 bez toho, aby ste si to uvedomovali. Po pre\u010d\u00edtan\u00ed \u010dl\u00e1nku by ste mali vedie\u0165, kde sa pr\u00e1zdna energia vo forme tekut\u00fdch kal\u00f3ri\u00ed skr\u00fdva a ako sa jej vyhn\u00fa\u0165. <strong>Mo\u017eno v\u00e1m bude sta\u010di\u0165 pi\u0165 \u010dist\u00fa vodu z vodovodu alebo balen\u00fa vodu a na doplnenie kvalitn\u00fa nesladen\u00fa k\u00e1vu a \u010daj<\/strong>. Ak ve\u013ea slad\u00edte a tr\u00e1pi v\u00e1s to, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <strong>bezkalorick\u00e9 sladidlo erythritol<\/strong>, ktor\u00e9 sa v pr\u00edrode nach\u00e1dza aj v r\u00f4znych druhoch ovocia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ke\u010f si nedok\u00e1\u017eete predstavi\u0165 \u017eivot bez Coca Coly? Sk\u00faste postupne zni\u017eova\u0165 jej vypit\u00e9 mno\u017estvo, pozvo\u013ena ju nahra\u010fte light verziou a <strong>sk\u00faste sa dopracova\u0165 napr\u00edklad k dom\u00e1cemu n\u00e1poju zo s\u00fdtenej miner\u00e1lnej vody, \u0161\u0165avy z ovocia a pr\u00edpadne ho dosla\u010fte niektorou z alternat\u00edv cukru<\/strong>. A \u010do ak si nedok\u00e1\u017eete predstavi\u0165 \u017eivot bez <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/energeticke-rtd-napoje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energy drinku<\/a>? Siahnite po verzii s umel\u00fdmi sladidlami a neprekra\u010dujte denn\u00fa d\u00e1vku <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a> vo v\u00fd\u0161ke 400 mg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako si s tekut\u00fdmi kal\u00f3riami dok\u00e1\u017eete poradi\u0165 vy? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e rady a tipy, ako zdola\u0165 tekut\u00e9 kal\u00f3rie. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, kde na nich striehnu tekut\u00e9 kal\u00f3rie a ko\u013eko cukru obsahuj\u00fa ich ob\u013e\u00faben\u00e9 n\u00e1poje.<\/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\/energy-rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEnergy RTD drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-rtd-drinks-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein RTD drinks\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kde na v\u00e1s striehnu tekut\u00e9 a pr\u00e1zdne kal\u00f3rie? Pozrite sa, ko\u013eko kociek cukru obsahuj\u00fa ob\u013e\u00faben\u00e9 n\u00e1poje, a ako dlho by ste museli beha\u0165, aby ste sp\u00e1lili energiu ukryt\u00fa v 1 litri Coca Coly. <\/p>\n","protected":false},"author":65,"featured_media":203531,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6125,6107],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-204941","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-kalorie","9":"tag-nizkokaloricke-potraviny","10":"filter_attribute-stravovanie","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie, a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co s\u00fa tekut\u00e9 a pr\u00e1zdne kal\u00f3rie a ako v\u00e1m br\u00e1nia v chudnut\u00ed? 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