{"id":205065,"date":"2020-12-30T09:30:00","date_gmt":"2020-12-30T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=205065"},"modified":"2023-11-03T12:57:47","modified_gmt":"2023-11-03T11:57:47","slug":"7-tipu-jak-mlsat-a-nepribirat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/","title":{"rendered":"7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#Rovnici_prijem_vs_vydej_proste_neosalite\" title=\"Rovnici p\u0159\u00edjem vs. v\u00fddej prost\u011b neo\u0161\u00e1l\u00edte\">Rovnici p\u0159\u00edjem vs. v\u00fddej prost\u011b neo\u0161\u00e1l\u00edte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#1_Pridejte_pohyb\" title=\"1. P\u0159idejte pohyb\">1. P\u0159idejte pohyb<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#2_Nahradte_cukr\" title=\"2. Nahra\u010fte cukr&nbsp;\">2. Nahra\u010fte cukr&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#3_Nahradte_tucne_ingredience\" title=\"3. Nahra\u010fte tu\u010dn\u00e9 ingredience\">3. Nahra\u010fte tu\u010dn\u00e9 ingredience<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#4_Nezapominejte_na_bilkoviny\" title=\"4. Nezapom\u00ednejte na b\u00edlkoviny\">4. Nezapom\u00ednejte na b\u00edlkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#5_Podelte_se\" title=\"5. Pod\u011blte se&nbsp;\">5. Pod\u011blte se&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#6_Vybirejte_si_mene_kaloricke_dezerty\" title=\"6. Vyb\u00edrejte si m\u00e9n\u011b kalorick\u00e9 dezerty\">6. Vyb\u00edrejte si m\u00e9n\u011b kalorick\u00e9 dezerty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#7_Predem_si_pripravte_jednotlive_porce\" title=\"7. P\u0159edem si p\u0159ipravte jednotliv\u00e9 porce\">7. P\u0159edem si p\u0159ipravte jednotliv\u00e9 porce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chut\u011b na \u201cn\u011bco dobr\u00e9ho\u201d ob\u010das dostihnou snad ka\u017ed\u00e9ho. U n\u011bkoho se objev\u00ed ne\u010dekan\u011b jednou za \u010das, jin\u00e9ho pak nav\u0161t\u011bvuj\u00ed s t\u00e9m\u011b\u0159 dokonalou pravidelnost\u00ed u odpoledn\u00ed k\u00e1vy. M\u016f\u017eete je zkusit zahnat t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou<\/a>, ale tak n\u011bjak v\u0161ichni v\u00edme, \u017ee to stejn\u011b nebude fungovat a \u017ee okurka prost\u011b nen\u00ed a nikdy nebude \u010dokol\u00e1dov\u00fd dort.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0165 u\u017e pat\u0159\u00edte mezi pravideln\u00e9 nebo ob\u010dasn\u00e9 mlsouny, je dobr\u00e9 v\u011bd\u011bt, \u017ee se nemus\u00edte sladk\u00e9ho ob\u00e1vat. V\u00edte, \u017ee si m\u016f\u017eete ka\u017ed\u00fd den n\u011bco mal\u00e9ho dop\u0159\u00e1t, ani\u017e by se to projevilo na va\u0161\u00ed v\u00e1ze? <strong>Sladkost\u00ed se tak dokonce nemus\u00edte vzd\u00e1vat ani p\u0159i hubnut\u00ed<\/strong>, jen je pot\u0159eba j\u00edt na to chyt\u0159e. V dne\u0161n\u00edm \u010dl\u00e1nku si proto uk\u00e1\u017eeme p\u00e1r tip\u016f, jak m\u016f\u017eete mlsat a nep\u0159ibrat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Rovnici_prijem_vs_vydej_proste_neosalite\"><\/span>Rovnici p\u0159\u00edjem vs. v\u00fddej prost\u011b neo\u0161\u00e1l\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e se budete sna\u017eit sebev\u00edc, z\u00e1kony fyziky prost\u011b nezm\u011bn\u00edte. V\u017edycky tedy bude platit z\u00e1sada, \u017ee kdy\u017e <strong>p\u0159ijmete v\u00edce energie (kalori\u00ed), ne\u017e vyd\u00e1te, budete p\u0159ib\u00edrat<\/strong>. Pokud naopak <strong>p\u0159ijmete m\u00e9n\u011b energie, ne\u017e vyd\u00e1te, budete hubnout<\/strong>. Svou v\u00e1hu si udr\u017e\u00edte jedin\u011b vyrovnanou kalorickou bilanc\u00ed, co\u017e znamen\u00e1, \u017ee mus\u00edte p\u0159ijmout p\u0159ibli\u017en\u011b stejn\u011b energie, jako vyd\u00e1te. Samotn\u00fd p\u0159\u00edjem a v\u00fddej je ovlivn\u011bn\u00fd mnoha faktory a pr\u00e1v\u011b zm\u00edn\u011bn\u00e1 chu\u0165 na sladk\u00e9 m\u016f\u017ee do jist\u00e9 m\u00edry ovlivnit to, jak moc energie budete p\u0159ij\u00edmat.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak si spo\u010d\u00edtat kalorick\u00fd p\u0159\u00edjem, prozrad\u00ed v\u00edce \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/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\">Jak zjistit, kolik kalori\u00ed byste m\u011bli j\u00edst?&nbsp;<\/h3>\n\n\n\n<p>Nejjednodu\u0161\u0161\u00edm zp\u016fsobem je zadat sv\u00e9 \u00fadaje do na\u0161\u00ed kalkula\u010dky, kter\u00e1 v\u00e1m vypo\u010d\u00edt\u00e1 p\u0159ibli\u017en\u00fd doporu\u010den\u00fd p\u0159\u00edjem kalori\u00ed a jednotliv\u00fdch makro\u017eivin, kter\u00fdch byste se m\u011bli dr\u017eet, abyste dos\u00e1hli sv\u00e9ho c\u00edle. Berte v potaz, \u017ee hodnoty jsou pouze orienta\u010dn\u00ed. Ka\u017ed\u00e9 t\u011blo je jin\u00e9 a na konkr\u00e9tn\u00ed p\u0159\u00edjem reaguje jinak. Proto je pot\u0159eba p\u0159\u00edjem sledovat, a p\u0159\u00edpadn\u011b upravovat, abyste se postupn\u011b bl\u00ed\u017eili ke sv\u00e9mu c\u00edli.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n      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uk\u00e1\u017eeme na <strong>p\u0159\u00edkladu pr\u016fm\u011brn\u00e9ho mu\u017ee a \u017eeny:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pr\u016fm\u011brn\u00e1 \u017eena (Ema) m\u011b\u0159\u00ed 170 cm a v\u00e1\u017e\u00ed 65 kg.<\/strong> Doporu\u010den\u00fd p\u0159\u00edjem pro udr\u017een\u00ed v\u00e1hy v p\u0159\u00edpad\u011b, \u017ee ned\u011bl\u00e1 \u017e\u00e1dn\u00fd sport ani se v\u00edce neh\u00fdbe: 2040 kcal \/ den, sacharidy: 304 g, b\u00edlkoviny: 78 g, tuky: 57 g.<\/li>\n\n\n\n<li><strong>Pr\u016fm\u011brn\u00fd mu\u017e (Michal) m\u011b\u0159\u00ed 180 cm a v\u00e1\u017e\u00ed 80 kg: <\/strong>Doporu\u010den\u00fd p\u0159\u00edjem pro udr\u017een\u00ed v\u00e1hy v p\u0159\u00edpad\u011b, \u017ee ned\u011bl\u00e1 \u017e\u00e1dn\u00fd sport ani se v\u00edce neh\u00fdbe: 2344 kcal \/ den, sacharidy: 343 g, b\u00edlkoviny: 96 g, tuky: 65 g.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud bychom po\u010d\u00edtali s t\u00edm, \u017ee<strong> <\/strong>sn\u00eddan\u011b bude tvo\u0159it p\u0159ibli\u017en\u011b 20 %, ob\u011bd 35 % a ve\u010de\u0159e 30 % denn\u00edho p\u0159\u00edjmu,<strong> zbyde n\u00e1m p\u0159ibli\u017en\u011b 15 % celkov\u00e9ho denn\u00edho p\u0159\u00edjmu<\/strong>, do kter\u00fdch by mohli Michal s Emou napasovat dezert. To by znamenalo <strong>306 kcal na dezert pro Emu a 351 kcal pro Michala<\/strong>. Teoreticky by si tak ka\u017ed\u00fd z nich mohl dop\u0159\u00e1t p\u0159ibli\u017en\u011b<strong> 60\u201370 g \u010dokol\u00e1dy<\/strong> m\u00edsto odpoledn\u00ed sva\u010diny, ani\u017e by se to projevilo na jejich v\u00e1ze. Probl\u00e9m v\u0161ak je, \u017ee \u010dokol\u00e1da nezasyt\u00ed na del\u0161\u00ed dobu. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017ee se tak st\u00e1t, \u017ee s\u00e1hnou po dal\u0161\u00ed sva\u010din\u011b, aby zahnali hlad, \u010d\u00edm\u017e se zv\u00fd\u0161\u00ed jejich p\u0159\u00edjem a v dlouhodob\u00e9m m\u011b\u0159\u00edtku m\u016f\u017eou p\u0159ib\u00edrat. S t\u00edm, jak na\u0161e t\u011blo funguje, je pot\u0159eba po\u010d\u00edtat. Rozhodn\u011b to v\u0161ak neznamen\u00e1, \u017ee mlsat nem\u016f\u017eete. Zkuste se inspirovat na\u0161imi <strong>7 tipy, d\u00edky kter\u00fdm zjist\u00edte, jak si dop\u0159\u00e1t chyt\u0159e, ani\u017e byste se po zbytek dne museli omezovat v p\u0159\u00edjmu<\/strong>. A nav\u00edc se nemus\u00edte ani b\u00e1t, \u017ee se va\u0161e hmotnost a procento tuku zv\u00fd\u0161\u00ed.&nbsp;<\/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=\"876\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"Jak j\u00edst sladk\u00e9 a nep\u0159ib\u00edrat\" class=\"wp-image-205067\" style=\"width:843px;height:657px\" title=\"Jak j\u00edst sladk\u00e9 a nep\u0159ib\u00edrat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Pridejte_pohyb\"><\/span>1. P\u0159idejte pohyb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak u\u017e jsme \u0159ekli v\u00fd\u0161e, <strong>kalorick\u00e1 bilance plat\u00ed za ka\u017ed\u00fdch podm\u00ednek<\/strong>. To v\u00e1m ale hraje do karet, nebo\u0165 to v praxi znamen\u00e1, \u017ee pokud <strong>p\u0159id\u00e1te pohyb a sp\u00e1l\u00edte v\u00edce kalori\u00ed<\/strong>, nemus\u00edte se b\u00e1t, \u017ee byste ze sladkost\u00ed p\u0159ib\u00edrali. A nen\u00ed ani nutn\u00e9 hned vyrazit na lekci intenzivn\u00edho crossfitu. Co takhle zaj\u00edt si na dort\u00edk <strong>del\u0161\u00ed proch\u00e1zkou<\/strong> a kav\u00e1rnu nebo cukr\u00e1rnu m\u00edt jako c\u00edl? Uvid\u00edte, \u017ee si ho pak o to v\u00edce vychutn\u00e1te. Pokud v\u0161ak nejste fanou\u0161kem dlouh\u00fdch proch\u00e1zek, <strong>m\u016f\u017eete spalovat kalorie i jin\u00fdmi sporty<\/strong> \u010di b\u011b\u017en\u00fdmi denn\u00edmi aktivitami. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolik kalori\u00ed sp\u00e1l\u00edme r\u016fzn\u00fdmi aktivitami? <\/strong>[6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Aktivita<\/strong><\/center><\/th><th><center><strong>Kolik sp\u00e1l\u00ed 65kg \u017eena za hodinu<\/strong><\/center><\/th><th><center><strong>Kolik sp\u00e1l\u00ed 80kg mu\u017e za hodinu<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>\u00daklid domu<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>Jednoduch\u00e1 pr\u00e1ce na zahrad\u011b<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><center>Ch\u016fze (5,5 km\/h) po rovin\u011b<\/center><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>B\u011bh 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Jumping jacks (pan\u00e1k)<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>Koulov\u00e1n\u00ed<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>Odhazov\u00e1n\u00ed sn\u011bhu<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalorick\u00e1 hodnota pr\u016fm\u011brn\u00e9ho dezertu se m\u016f\u017ee <strong>pohybovat n\u011bkde mezi 200\u20131000 kcal<\/strong> v z\u00e1vislosti na velikosti a slo\u017een\u00ed. Pokud si v\u0161ak dop\u0159ejete nad r\u00e1mec sv\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu dort\u00edk, dojdete do kav\u00e1rny proch\u00e1zkou, ve\u010der odmetete sn\u00edh a je\u0161t\u011b uklid\u00edte nav\u00edc i byt, <strong>bez probl\u00e9mu nadbyte\u010dn\u00e9 kalorie sp\u00e1l\u00edte<\/strong>, a dokonce m\u016f\u017eete i p\u0159i mls\u00e1n\u00ed hubnout.&nbsp;<\/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\/aktiv-1124x749.jpg\" alt=\"Kolik kalori\u00ed sp\u00e1l\u00edte p\u0159i sportu a b\u011b\u017en\u00fdch aktivit\u00e1ch\" class=\"wp-image-205083\" style=\"width:843px;height:562px\" title=\"Kolik kalori\u00ed sp\u00e1l\u00edte p\u0159i sportu a b\u011b\u017en\u00fdch aktivit\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Nahradte_cukr\"><\/span>2. Nahra\u010fte cukr&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"Jak zdrav\u011b nahradit cukr\" class=\"wp-image-205097\" title=\"Jak zdrav\u011b nahradit cukr\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste fanou\u0161ky dom\u00e1c\u00edch dezert\u016f, jste ve v\u00fdhod\u011b, nebo\u0165 <strong>m\u00e1te pod kontrolou pou\u017eit\u00e9 suroviny a v\u00fdslednou kalorickou hodnotu<\/strong>. Sladkosti, jako jsou buchty, kol\u00e1\u010de \u010di dort\u00edky, se vyzna\u010duj\u00ed zpravidla <strong>vysok\u00fdm obsahem sacharid\u016f, hlavn\u011b t\u011bch jednoduch\u00fdch v podob\u011b cukr\u016f, a tuk\u016f<\/strong>. Nen\u00ed tak od v\u011bci alespo\u0148 \u010d\u00e1ste\u010dn\u011b tyto slo\u017eky nahradit vhodn\u011bj\u0161\u00ed alternativou. Vyzkou\u0161et m\u016f\u017eete nap\u0159\u00edklad <strong>\u010dekankov\u00fd sirup<\/strong>, kter\u00fd se vyzna\u010duje ni\u017e\u0161\u00edm obsahem cukru, ale tak\u00e9 vysok\u00fdm pod\u00edlem rozpustn\u00e9 vl\u00e1kniny. Sladivost\u00ed se d\u00e1 p\u0159irovnat k cukru, s jeho mno\u017estv\u00edm byste to v\u0161ak nem\u011bli p\u0159eh\u00e1n\u011bt, nebo\u0165 by v\u00e1m nadm\u011brn\u00fd p\u0159\u00edjem vl\u00e1kniny mohl zp\u016fsobit za\u017e\u00edvac\u00ed pot\u00ed\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak v\u00e1m skv\u011blou slu\u017ebu ud\u011blaj\u00ed i <strong>sladidla<\/strong>, kter\u00e1 v dezertech spolehliv\u011b nahrad\u00ed cukr. Vyzkou\u0161et m\u016f\u017eete nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>eryt<\/strong><\/a><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">h<\/a><\/strong><a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" class=\"ek-link\"><strong>ritol<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/stevie-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>st\u00e9vii<\/strong><\/a><strong> nebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>xylitol<\/strong><\/a>. Z t\u011bchto sladidel nemus\u00edte m\u00edt strach. B\u011b\u017en\u011b s nimi p\u0159ich\u00e1z\u00edte do styku, nebo\u0165 se vyskytuj\u00ed t\u0159eba v ovoci nebo v samotn\u00e9 rostlin\u011b st\u00e9vii.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g cukru<\/strong> m\u00e1<strong> 399 kcal&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>100 g \u010dekankov\u00e9ho sirupu<\/strong> m\u00e1 <strong>155 kcal<\/strong>, 5 g cukru a 71 g vl\u00e1kniny&nbsp;<\/li>\n\n\n\n<li><strong>100 g xylitolu<\/strong> m\u00e1 <strong>247 kcal<\/strong> a 30 g cukru&nbsp;<\/li>\n\n\n\n<li><strong>100 g erythritolu<\/strong> m\u00e1 0 kcal<\/li>\n\n\n\n<li><strong>100 g st\u00e9vie<\/strong> m\u00e1 0 kcal<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Jak vid\u00edte, kalorick\u00e1 hodnota cukru a jin\u00fdch sladidel se v\u00fdznamn\u011b li\u0161\u00ed. Pokud m\u00e1te strach pou\u017e\u00edt p\u0159i pe\u010den\u00ed nap\u0159\u00edklad jen erythritol nebo st\u00e9vii, zkuste jimi <strong>nahradit alespo\u0148 polovinu cukru<\/strong>. Na chuti se tato z\u00e1m\u011bna nijak z\u00e1sadn\u011b nepodep\u00ed\u0161e, na va\u0161\u00ed postav\u011b by v\u0161ak nadm\u011brn\u00fd p\u0159\u00edjem cukru mohl b\u00fdt \u010dasem zn\u00e1t.&nbsp;<\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Nahradte_tucne_ingredience\"><\/span>3. Nahra\u010fte tu\u010dn\u00e9 ingredience<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed slo\u017ekou, bez kter\u00e9 se neobejde t\u00e9m\u011b\u0159 \u017e\u00e1dn\u00fd dezert, je tuk. A nen\u00ed divu. Plat\u00ed toti\u017e p\u0159\u00edslov\u00ed: <strong>\u201cKde je tuk, tam je chu\u0165.\u201d<\/strong> I kdy\u017e je tuk nositelem chuti, op\u011bt nen\u00ed na \u0161kodu ho alespo\u0148 \u010d\u00e1ste\u010dn\u011b nahradit m\u00e9n\u011b kalorickou alternativou. Pokud m\u00e1te v p\u016fvodn\u00edm receptu nap\u0159\u00edklad 100 g m\u00e1sla, vym\u011b\u0148te alespo\u0148 polovinu za n\u011bkterou z uveden\u00fdch mo\u017enost\u00ed. Kdybyste m\u00e1slo \u00fapln\u011b vynechali, mohlo by doj\u00edt ke <strong>zm\u011bn\u011b chuti nebo konzistence<\/strong>. Jako n\u00e1hradu m\u016f\u017eete pou\u017e\u00edt nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, jable\u010dn\u00e9 pyr\u00e9, rozma\u010dkan\u00fd ban\u00e1n, \u0159eck\u00fd jogurt \u010di d\u00fd\u0148ov\u00e9 pyr\u00e9. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span>&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>100 g m\u00e1sla<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>748 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g jable\u010dn\u00e9ho pyr\u00e9<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>55 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g ban\u00e1nu<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>94 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g \u0159eck\u00e9ho jogurtu (5 % tuku)<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>95 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g d\u00fd\u0148ov\u00e9ho pyr\u00e9<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>50 kcal<\/strong> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud p\u0159i p\u0159\u00edprav\u011b dezertu pou\u017eijete nap\u0159\u00edklad ban\u00e1n, myslete na to, \u017ee obsahuje i n\u011bjak\u00fd cukr. Nemus\u00edte tedy v\u00fdsledn\u00fd pokrm u\u017e tolik doslazovat, a p\u0159esto <strong>bude chutnat skv\u011ble<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u00fdm zp\u016fsobem m\u016f\u017eete v dezertech <strong>nahradit i dal\u0161\u00ed tu\u010dn\u00e9 ingredience<\/strong>, jako je nap\u0159\u00edklad mascarpone \u010di smetana. Pro tyto p\u0159\u00edpady v\u00e1m skv\u011blou slu\u017ebu ud\u011bl\u00e1 nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ricotta-cs\/\" class=\"ek-link\">ricotta <\/a>\u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh<\/a>. <\/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>100 ml 30% smetany<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>291 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g zakysan\u00e9 smetany<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>172 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g mascarpone<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>386 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g tu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>141 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g n\u00edzkotu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>68 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g ricotty <\/strong>m\u00e1 p\u0159ibli\u017en\u011b<strong> 140 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00fdm zp\u016fsobem tu\u010dn\u00e9 kr\u00e9my nahrad\u00edte, je jen na v\u00e1s. Pokud je nav\u00edc doslad\u00edte n\u00edzkokalorick\u00fdm sladidlem, m\u00e1te <strong>r\u00e1zem zdrav\u00fd dezert<\/strong>, kter\u00fd m\u016f\u017ee obsahovat i o polovinu m\u00e9n\u011b kalori\u00ed oproti origin\u00e1lu. Vy si tak m\u016f\u017eete s klidn\u00fdm srdcem vychutnat sladkou chu\u0165 a nemus\u00edte se p\u0159itom b\u00e1t o svou postavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nezapominejte_na_bilkoviny\"><\/span>4. Nezapom\u00ednejte na b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"Jak zv\u00fd\u0161it obsah b\u00edlkovin v j\u00eddle\" class=\"wp-image-205130\" title=\"Jak zv\u00fd\u0161it obsah b\u00edlkovin v j\u00eddle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edlkoviny jsou makro\u017eivinou, kter\u00e1 b\u00fdv\u00e1 v dezertech \u010dasto nejm\u00e9n\u011b zastoupen\u00e1. Je to ov\u0161em \u0161koda, nebo\u0165 m\u00e1 <strong>nejvy\u0161\u0161\u00ed termick\u00fd efekt \u2013 p\u0159ibli\u017en\u011b 20\u201330 %<\/strong>. Jedn\u00e1 se o energii, kterou na\u0161e t\u011blo mus\u00ed vydat, aby danou makro\u017eivinu zpracovalo. Ze 100 kcal se do na\u0161eho t\u011bla vst\u0159eb\u00e1 jen p\u0159ibli\u017en\u011b 70\u201380 kcal v z\u00e1vislosti na typu p\u0159ijat\u00e9 b\u00edlkoviny. Pro srovn\u00e1n\u00ed \u2013 termick\u00fd efekt sacharid\u016f je asi <strong>5\u201310 % a tuk\u016f 0\u20133 %<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud bude v\u00e1\u0161 dezert obsahovat vy\u0161\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin, d\u00e1 se v p\u0159im\u011b\u0159en\u00e9m mno\u017estv\u00ed bez probl\u00e9mu <strong>pova\u017eovat za vyv\u00e1\u017eenou sva\u010dinu<\/strong>, kterou si m\u016f\u017eete dop\u0159\u00e1vat prakticky ka\u017ed\u00fd den. A jak b\u00edlkoviny do dezert\u016f propa\u0161ovat? Prvn\u00ed mo\u017enost\u00ed je <strong>nahradit \u010d\u00e1st mouky <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinem<\/strong><\/a>, d\u00edky \u010demu\u017e se sn\u00ed\u017e\u00ed obsah sacharid\u016f, a naopak zv\u00fd\u0161\u00ed pod\u00edl b\u00edlkovin. Nesna\u017ete se v\u0161ak vy\u0159adit mouku z dezertu \u00fapln\u011b, mohlo by se to negativn\u011b podepsat na konzistenci. Optim\u00e1ln\u00ed je nahradit proteinem p\u0159ibli\u017en\u011b \u010dtvrtinu mouky. B\u00edlkoviny do dezertu m\u016f\u017eete dostat i dal\u0161\u00edmi zp\u016fsoby \u2013 nap\u0159\u00edklad <strong>pou\u017e\u00edt p\u0159i p\u0159\u00edprav\u011b <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kokosova-mouka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kokosovou mouku<\/strong><\/a><strong> nebo lu\u0161t\u011bniny<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se na p\u0159\u00edprav\u011b dezertu nepod\u00edl\u00edte, a p\u0159esto byste si na n\u011bm r\u00e1di pochutnali a z\u00e1rove\u0148 dodali t\u011blu v\u0161echny t\u0159i makro\u017eiviny, ud\u011blejte to tentokr\u00e1t tro\u0161ku jinak. M\u00edsto toho, abyste si dali cel\u00fd dezert, zkuste si <strong>d\u00e1t jen polovinu a doplnit ho nap\u0159\u00edklad o skyr<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Pod\u00edvejte se, jak se tato \u00faprava prom\u00edtne do v\u00fdsledn\u00e9ho pom\u011bru makro\u017eivin a kalori\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g \u010dokol\u00e1dov\u00e9ho muffinu<\/strong> m\u00e1 p\u0159ibli\u017en\u011b 406 kcal, 5 g b\u00edlkovin, 50 g sacharid\u016f a 20 g tuku&nbsp;<\/li>\n\n\n\n<li><strong>50 g \u010dokol\u00e1dov\u00e9ho muffinu se 100 g skyru<\/strong> m\u00e1 p\u0159ibli\u017en\u011b 265 kcal, 14 g b\u00edlkovin, 28 g sacharid\u016f, 10 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak vid\u00edte, nemus\u00edte si ani kalorick\u00e9 dobroty odp\u00edrat, a dokonce z nich m\u016f\u017eete vytvo\u0159it pom\u011brn\u011b vyv\u00e1\u017een\u00fd dezert. Sta\u010d\u00ed se jen zamyslet nad mno\u017estv\u00edm a doplnit pot\u0159ebn\u00e9 b\u00edlkoviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Podelte_se\"><\/span>5. Pod\u011blte se&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud vyr\u00e1\u017e\u00edte s p\u0159\u00e1teli do kav\u00e1rny, je jasn\u00e9, \u017ee slo\u017een\u00ed dezertu neovlivn\u00edte. Ani tak si ho ov\u0161em <strong>nemus\u00edte odp\u00edrat<\/strong>. Pokud chcete nap\u0159\u00edklad prav\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cheesecake-cs\/\" class=\"ek-link\">cheesecake<\/a>, tiramisu nebo sacher dort, v\u016fbec <strong>nevad\u00ed, kdy\u017e si ho ob\u010das dop\u0159ejete<\/strong>, ani\u017e byste se sna\u017eili o n\u011bjakou zdrav\u011bj\u0161\u00ed a odleh\u010denou verzi. Myslete v\u0161ak na to, \u017ee ani v kav\u00e1rn\u011b <strong>nemus\u00edte za ka\u017edou cenu sn\u00edst cel\u00fd kus<\/strong> velk\u00e9ho dortu. Co takhle se s n\u011bk\u00fdm rozd\u011blit. Kamar\u00e1dka by si ur\u010dit\u011b taky r\u00e1da zamlsala, a kdy\u017e si ho d\u00e1te na p\u016fl, u\u0161et\u0159\u00edte kalorie ob\u011b dv\u011b. Tento zp\u016fsob sd\u00edlen\u00ed m\u016f\u017eete vyhnat je\u0161t\u011b do druh\u00e9ho extr\u00e9mu t\u00edm, \u017ee p\u0159im\u011bjete t\u0159eba va\u0161i p\u0159\u00edtelkyni nebo p\u0159\u00edtele, aby si dezert <strong>objednal a pak od n\u011bj jen ochutn\u00e1te<\/strong>. Prvn\u00ed kousnut\u00ed je stejn\u011b v\u017edycky to nejlep\u0161\u00ed. Je v\u0161ak mo\u017en\u00e9, \u017ee p\u0159i praktikov\u00e1n\u00ed t\u00e9to metody nebudete p\u0159\u00edli\u0161 obl\u00edben\u00ed. <strong>Ne ka\u017ed\u00fd se toti\u017e o dezerty r\u00e1d d\u011bl\u00ed.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[5]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee se nem\u00e1te s k\u00fdm pod\u011blit, a p\u0159esto nechcete sn\u00edst cel\u00fd kus dortu, rozpulte si ho na tal\u00ed\u0159ku, <strong>sn\u011bzte jen jednu \u010d\u00e1st a druhou si nechte zabalit s sebou<\/strong>. Pokud jste zvykl\u00ed, \u017ee si ka\u017ed\u00fd den d\u00e1te ke k\u00e1v\u011b n\u011bco sladk\u00e9ho, m\u016f\u017eete dort\u00edk doj\u00edst dal\u0161\u00ed den, a t\u00edm <strong>u\u0161et\u0159it kalorie<\/strong>, m\u00edsto toho, abyste si dali doma n\u011bjakou jinou dobrotu.<\/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\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"Jak j\u00edst sladk\u00e9 a hubnout\" class=\"wp-image-205146\" style=\"width:843px;height:562px\" title=\"Jak j\u00edst sladk\u00e9 a hubnout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Vybirejte_si_mene_kaloricke_dezerty\"><\/span>6. Vyb\u00edrejte si m\u00e9n\u011b kalorick\u00e9 dezerty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asi v\u00e1s nep\u0159ekvap\u00edme informac\u00ed, \u017ee <strong>r\u016fzn\u00e9 dezerty se svou kalorickou hodnotou li\u0161\u00ed<\/strong>, a n\u011bkdy dokonce a\u017e o stovky kalori\u00ed. Ale jak poznat, kter\u00fd dezert p\u0159ip\u00ed\u0161e do na\u0161eho denn\u00edho p\u0159\u00edjmu <strong>nejm\u00e9n\u011b energie?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejprve zkuste odhadnout, <strong>kter\u00e9 dezerty jsou hmotnostn\u011b nejleh\u010d\u00ed<\/strong>. V n\u011bkter\u00fdch podnic\u00edch jsou u sladkost\u00ed naps\u00e1ny i gram\u00e1\u017ee, o to je to jednodu\u0161\u0161\u00ed. Na prvn\u00ed pohled ale pravd\u011bpodobn\u011b pozn\u00e1te, \u017ee makronka je men\u0161\u00ed a hmotnostn\u011b leh\u010d\u00ed ne\u017e \u010dokol\u00e1dov\u00fd dort. Sna\u017ete se tedy vyb\u00edrat <strong>dezerty, kter\u00fdch je \u201cnejm\u00e9n\u011b\u201d<\/strong>. D\u016fle\u017eit\u00e9 je v\u0161ak i slo\u017een\u00ed. Pokud se jedn\u00e1 o pe\u010den\u00e9 v\u011bci, zkuste volit ty, kter\u00e9 maj\u00ed <strong>z\u00e1klad z pi\u0161kotov\u00e9ho t\u011bsta<\/strong>. P\u0159i jejich p\u0159\u00edprav\u011b se pou\u017e\u00edv\u00e1 m\u00e9n\u011b tuku (n\u011bkdy \u017e\u00e1dn\u00fd) a v\u00edce sacharid\u016f. A vzhledem k tomu, \u017ee jeden gram sacharid\u016f m\u00e1<strong> 4 kcal<\/strong> a jeden gram tuku <strong>9 kcal<\/strong>, prom\u00edtne se chyb\u011bj\u00edc\u00ed tuk pozitivn\u00edm zp\u016fsobem do v\u00fdsledn\u00e9 kalorick\u00e9 hodnoty. D\u016fle\u017eit\u00fd v\u0161ak nen\u00ed jen korpus, ale i to, co je na n\u011bm. <strong>Dobrou volbou m\u016f\u017eou b\u00fdt r\u016fzn\u00e9 tvarohov\u00e9 kr\u00e9my, ovoce \u010di \u017eelatina<\/strong>. V\u00edce kalorick\u00e9 jsou pak dezerty s kr\u00e9my, jejich\u017e z\u00e1kladem je m\u00e1slo, tu\u010dn\u00e1 smetana nebo salko.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si nejste jist\u00ed, co vybrat a z \u010deho se jednotliv\u00e9 dobroty skl\u00e1daj\u00ed, <strong>nebojte se zeptat<\/strong>. Obsluha by m\u011bla b\u00fdt informovan\u00e1 o tom, co prod\u00e1v\u00e1, a tak by v\u00e1m mohla pomoci vybrat dezert, kter\u00fd bude <strong>vzhledem k va\u0161im c\u00edl\u016fm nejvhodn\u011bj\u0161\u00ed<\/strong>. A jestli si uj\u00ed\u017ed\u00edte sp\u00ed\u0161e na \u010dokol\u00e1d\u00e1ch, ty\u010dink\u00e1ch a su\u0161enk\u00e1ch, m\u00e1te to je\u0161t\u011b jednodu\u0161\u0161\u00ed, nebo\u0165 si m\u016f\u017eete zjistit v\u00edce o slo\u017een\u00ed na obalech, a vybrat tak vhodnou variantu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Predem_si_pripravte_jednotlive_porce\"><\/span>7. P\u0159edem si p\u0159ipravte jednotliv\u00e9 porce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento tip plat\u00ed zejm\u00e9na pro ty, kte\u0159\u00ed maj\u00ed <strong>probl\u00e9m udr\u017eet se na uzd\u011b<\/strong>, kdy\u017e u\u017e s jeden\u00edm sladk\u00e9ho za\u010dnou. Pokud si p\u0159ipravujete dobroty doma sami a pe\u010dete jen pro sebe, <strong>nem\u00e1 smysl d\u011blat velk\u00e9 mno\u017estv\u00ed<\/strong> a na s\u00edlu ho do sebe cp\u00e1t. Po\u0159i\u010fte si rad\u011bji men\u0161\u00ed formu na pe\u010den\u00ed, kter\u00e1 bude odpov\u00eddat t\u0159eba \u010dtvrtce b\u011b\u017en\u00e9ho plechu. D\u00edky tomu v\u00e1m <strong>vznikne jen n\u011bkolik porc\u00ed<\/strong>, kter\u00e9 si bu\u010f rozd\u011blte na dal\u0161\u00ed dny, nebo zamrazte na jindy, a\u017e v\u00e1s bude honit mlsn\u00e1. Samoz\u0159ejm\u011b se <strong>m\u016f\u017eete pod\u011blit <\/strong>i s rodinou \u010di p\u0159\u00e1teli.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Stejn\u00fdm zp\u016fsobem se daj\u00ed p\u0159ipravit i kupovan\u00e9 sladkosti<\/strong>. Pokud m\u00e1te pocit, \u017ee byste se neudr\u017eeli, rozd\u011blejte balen\u00ed su\u0161enek a<strong> ka\u017ed\u00fd kousek si zabalte zvl\u00e1\u0161\u0165 <\/strong>do alobalu, pap\u00edrov\u00e9ho s\u00e1\u010dku \u010di pr\u00e1zdn\u00e9 n\u00e1doby od ara\u0161\u00eddov\u00e9ho m\u00e1sla. Jakmile sn\u00edte jednu vybalenou su\u0161enku, nebudete m\u00edt pocit, \u017ee v\u00e1s v balen\u00ed \u010dekaj\u00ed dal\u0161\u00ed, \u010d\u00edm\u017e o\u0161\u00e1l\u00edte mysl a zastav\u00edte nutkavou touhu j\u00edt si pro dal\u0161\u00ed.&nbsp;<\/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-4-1124x750.jpg\" alt=\"Jak nep\u0159ib\u00edrat ze sladkost\u00ed\" class=\"wp-image-205161\" style=\"width:843px;height:563px\" title=\"Jak nep\u0159ib\u00edrat ze sladkost\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se sna\u017e\u00edte zhubnout a jednou za \u010das si zajdete s p\u0159\u00e1teli na dort, nen\u00ed co \u0159e\u0161it a v\u016fbec se <strong>nemus\u00edte stresovat, \u017ee byste m\u011bli p\u0159ibrat<\/strong>. Jestli si v\u0161ak hl\u00edd\u00e1te v\u00e1hu a v kav\u00e1rn\u00e1ch se objevujete n\u011bkolikr\u00e1t t\u00fddn\u011b, mo\u017en\u00e1 je na m\u00edst\u011b p\u0159ehodnotit v\u00e1\u0161 p\u0159\u00edstup k dezert\u016fm. <strong>Mlsat m\u016f\u017eete klidn\u011b ka\u017ed\u00fd den<\/strong>, ani\u017e by se to podepsalo na va\u0161\u00ed hmotnosti, je v\u0161ak pot\u0159eba j\u00edt na to chyt\u0159e. Pokud si sladkosti p\u0159ipravujete doma, <strong>zam\u011b\u0159te se na suroviny<\/strong>. Zkuste nahradit alespo\u0148 \u010d\u00e1ste\u010dn\u011b pou\u017eit\u00e9 m\u00e1slo, cukr a <strong>p\u0159idejte b\u00edlkoviny<\/strong>. O slo\u017een\u00ed se zaj\u00edmejte i tehdy, kdy\u017e si d\u00e1v\u00e1te dezert v podnic\u00edch. Z\u00e1rove\u0148 si <strong>v\u0161\u00edmejte i velikost\u00ed<\/strong>. U v\u011bt\u0161\u00edho dezertu se rozd\u011blte s kamar\u00e1dy \u010di partnery nebo si nechte zbytek zabalit. A jestli m\u00e1te probl\u00e9m udr\u017eet se, kdy\u017e u\u017e m\u00e1te sladkosti doma, zkuste si je <strong>p\u0159edem rozd\u011blit na konkr\u00e9tn\u00ed porce<\/strong>. Za\u0159a\u010fte alespo\u0148 n\u011bkter\u00e9 z na\u0161ich rad do sv\u00e9ho \u017eivota a uvid\u00edte, \u017ee i vy si m\u016f\u017eete dovolit pravideln\u00e9 mls\u00e1n\u00ed, ani\u017e byste se museli b\u00e1t o n\u00e1r\u016fst v\u00e1hy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te i vy n\u011bjak\u00e9 dal\u0161\u00ed zaru\u010den\u00e9 zp\u016fsoby, jak si u\u017e\u00edvat sladkost\u00ed, ani\u017e by se to negativn\u011b podepsalo na va\u0161\u00ed postav\u011b? Pod\u011blte se o n\u011b do koment\u00e1\u0159\u016f, t\u0159eba t\u00edm pom\u016f\u017eete i dal\u0161\u00edm lidem.&nbsp;<\/p>\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\"><a href=\"https:\/\/gymbeam.com\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pokud se sna\u017e\u00edte zhubnout nebo si udr\u017eovat v\u00e1hu, nemus\u00edte se vzd\u00e1vat sladkost\u00ed. Dokonce m\u016f\u017eete mlsat ka\u017ed\u00fd den, ani\u017e by se to na va\u0161\u00ed postav\u011b projevilo. V dne\u0161n\u00edm \u010dl\u00e1nku si uk\u00e1\u017eeme, jak na to. <\/p>\n","protected":false},"author":100,"featured_media":205180,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6837,6957,7293,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-205065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-makroziviny-cs","9":"tag-nahrady-cukru-cs","10":"tag-snacky-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 tip\u016f, jak mlsat a nep\u0159ib\u00edrat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sladkosti m\u016f\u017eete j\u00edst, i kdy\u017e chcete zhubnout. 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