{"id":208187,"date":"2020-12-30T10:51:40","date_gmt":"2020-12-30T09:51:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=208187"},"modified":"2023-12-06T16:24:00","modified_gmt":"2023-12-06T15:24:00","slug":"7-tipov-ako-maskrtit-a-nepriberat","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/","title":{"rendered":"7 tipov, ako ma\u0161krti\u0165 a nepribera\u0165"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#Rovnicu_prijem_vs_vydaj_neoklamete\" title=\"Rovnicu pr\u00edjem vs. v\u00fddaj neoklamete\">Rovnicu pr\u00edjem vs. v\u00fddaj neoklamete<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#1_Pridajte_pohyb\" title=\"1. Pridajte pohyb\">1. Pridajte 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.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#2_Nahradte_cukor\" title=\"2. Nahra\u010fte cukor&nbsp;\">2. Nahra\u010fte cukor&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.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#3_Nahradte_tucne_ingrediencie\" title=\"3. Nahra\u010fte tu\u010dn\u00e9 ingrediencie\">3. Nahra\u010fte tu\u010dn\u00e9 ingrediencie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#4_Nezabudajte_na_bielkoviny\" title=\"4. Nezab\u00fadajte na bielkoviny\">4. Nezab\u00fadajte na bielkoviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#5_Podelte_sa\" title=\"5. Pode\u013ete sa&nbsp;\">5. Pode\u013ete sa&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.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#6_Vyberajte_si_menej_kaloricke_dezerty\" title=\"6. Vyberajte si menej kalorick\u00e9 dezerty\">6. Vyberajte si menej 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.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#7_Vopred_si_pripravte_jednotlive_porcie\" title=\"7. Vopred si pripravte jednotliv\u00e9 porcie\">7. Vopred si pripravte jednotliv\u00e9 porcie<\/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.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#Vsetko_co_potrebujete_vediet_o_tom_ako_jest_sladke_a_nepribrat\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako jes\u0165 sladk\u00e9 a nepribra\u0165\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako jes\u0165 sladk\u00e9 a nepribra\u0165<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Chute na \u201cnie\u010do dobr\u00e9\u201d ob\u010das dostihn\u00fa ka\u017ed\u00e9ho. U niekoho sa objavia ne\u010dakane raz za \u010das, in\u00e9ho zas nav\u0161tevuj\u00fa s takmer dokonalou pravidelnos\u0165ou pri poobednej k\u00e1ve. M\u00f4\u017eete ich sk\u00fasi\u0165 zahna\u0165 napr\u00edklad zeleninou, ale tak nejak v\u0161etci tu\u0161\u00edme, \u017ee to nebude dokonale fungova\u0165, a \u017ee uhorka, jednoducho, nie je a nikdy nebude \u010dokol\u00e1dov\u00fd kol\u00e1\u010d.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci u\u017e patr\u00edte medzi pravideln\u00fdch alebo ob\u010dasn\u00fdch ma\u0161krtn\u00edkov, je dobr\u00e9 vedie\u0165, \u017ee sa nemus\u00edte sladk\u00e9ho ob\u00e1va\u0165. Viete, \u017ee si m\u00f4\u017eete ka\u017ed\u00fd de\u0148 nie\u010do mal\u00e9 dopria\u0165 bez toho, aby sa to prejavilo na va\u0161ej v\u00e1he? <strong>Sladkost\u00ed sa tak dokonca nemus\u00edte vzd\u00e1va\u0165 ani pri chudnut\u00ed<\/strong>, len na to mus\u00edte \u00eds\u0165 \u0161ikovne. V dne\u0161nom \u010dl\u00e1nku si preto uk\u00e1\u017eeme p\u00e1r tipov, ako m\u00f4\u017eete ma\u0161krti\u0165 a nepribra\u0165.<\/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=\"Rovnicu_prijem_vs_vydaj_neoklamete\"><\/span>Rovnicu pr\u00edjem vs. v\u00fddaj neoklamete<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>Aj ke\u010f sa budete sna\u017ei\u0165 akoko\u013evek, z\u00e1kony fyziky, jednoducho, nezmen\u00edte. V\u017edy teda bude plati\u0165 z\u00e1sada, \u017ee ke\u010f <strong>prijmete viac energie (kal\u00f3ri\u00ed), ne\u017e vyd\u00e1te, budete pribera\u0165<\/strong>. Pokia\u013e naopak <strong>prijmete menej energie, ako vyd\u00e1te, budete chudn\u00fa\u0165<\/strong>. Svoju v\u00e1hu si udr\u017e\u00edte jedine vyrovnanou kalorickou bilanciou, \u010do znamen\u00e1, \u017ee mus\u00edte prija\u0165 pribli\u017ene rovnak\u00e9 mno\u017estvo energie ako vyd\u00e1te. Samotn\u00fd pr\u00edjem a v\u00fddaj je ovplyvnen\u00fd mnoh\u00fdmi faktormi, a pr\u00e1ve spom\u00ednan\u00e1 chu\u0165 na sladk\u00e9 m\u00f4\u017ee do istej miery ovplyvni\u0165 to, ko\u013eko energie budete prij\u00edma\u0165.&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, ako si spo\u010d\u00edta\u0165 kalorick\u00fd pr\u00edjem, prezrad\u00ed viac \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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\">Ako zisti\u0165, ko\u013eko kal\u00f3ri\u00ed by ste mali jes\u0165?&nbsp;<\/h3>\n\n\n\n<p>Najjednoduch\u0161\u00edm sp\u00f4sobom je zada\u0165 svoje \u00fadaje do na\u0161ej kalkula\u010dky, ktor\u00e1 v\u00e1m vypo\u010d\u00edta pribli\u017en\u00fd odpor\u00fa\u010dan\u00fd pr\u00edjem kal\u00f3ri\u00ed a jednotliv\u00fdch makro\u017eiv\u00edn, ktor\u00fdch by ste sa mali dr\u017ea\u0165, aby ste dosiahli svoj cie\u013e. Berte so \u00favahy, \u017ee hodnoty s\u00fa len orienta\u010dn\u00e9. Ka\u017ed\u00e9 telo je in\u00e9 a na konkr\u00e9tny pr\u00edjem reaguje inak. Preto je potrebn\u00e9 pr\u00edjem sledova\u0165, a pr\u00edpadne upravova\u0165, aby ste sa postupne pribl\u00ed\u017eili k svojmu cie\u013eu.&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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proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = 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uk\u00e1\u017eeme na <strong>pr\u00edklade priemern\u00e9ho mu\u017ea 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>Priemern\u00e1 \u017eena (Ema) meria 170 cm a v\u00e1\u017ei 65 kg.<\/strong> Odpor\u00fa\u010dan\u00fd pr\u00edjem na udr\u017eanie v\u00e1hy v pr\u00edpade, \u017ee nerob\u00ed \u017eiadny \u0161port ani sa viac neh\u00fdbe: 2040 kcal \/ de\u0148, sacharidy: 304 g, bielkoviny: 78 g, tuky: 57 g.<\/li>\n\n\n\n<li><strong>Priemern\u00fd mu\u017e (Michal) meria 180 cm a v\u00e1\u017ei 80 kg: <\/strong>Odpor\u00fa\u010dan\u00fd pr\u00edjem na udr\u017eanie v\u00e1hy v pr\u00edpade, \u017ee nerob\u00ed \u017eiadny \u0161port ani sa viac neh\u00fdbe: 2344 kcal \/ de\u0148, sacharidy: 343 g, bielkoviny: 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>Pokia\u013e by sme po\u010d\u00edtali s t\u00fdm, \u017ee ra\u0148ajky bude tvori\u0165 pribli\u017ene 20 %, obed 35 % a ve\u010dera 30 % denn\u00e9ho pr\u00edjmu,<strong> zostane n\u00e1m pribli\u017ene 15 % celkov\u00e9ho denn\u00e9ho pr\u00edjmu<\/strong>, do ktor\u00fdch by mohli Michal s Emou dopasova\u0165 dezert. To by znamenalo <strong>306 kcal na dezert pre Emu a 351 kcal pre Michala<\/strong>. Teoreticky by si tak ka\u017ed\u00fd z nich mohol dopria\u0165 pribli\u017ene<strong>&nbsp;60\u201370 g \u010dokol\u00e1dy<\/strong> namiesto olovrantu, bez toho, aby sa to prejavilo na ich v\u00e1he. Probl\u00e9m v\u0161ak je, \u017ee \u010dokol\u00e1da nezas\u00fdti na dlh\u0161iu 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\u00f4\u017ee sa tak sta\u0165, \u017ee siahnu po \u010fal\u0161ej ma\u0161krte, aby zahnali hlad, \u010d\u00edm sa zv\u00fd\u0161i ich pr\u00edjem a v dlhodobom horizonte m\u00f4\u017eu pribera\u0165. S t\u00fdm, ako na\u0161e telo funguje, je potrebn\u00e9 po\u010d\u00edta\u0165. Rozhodne to v\u0161ak neznamen\u00e1, \u017ee ma\u0161krti\u0165 nem\u00f4\u017eete. Sk\u00faste sa in\u0161pirova\u0165 na\u0161imi <strong>7 tipmi, v\u010faka ktor\u00fdm zist\u00edte, ako si \u0161ikovne dopria\u0165 bez toho, aby ste sa po zvy\u0161ok d\u0148a museli obmedzova\u0165 v pr\u00edjme.<\/strong> A navy\u0161e sa nemus\u00edte ani ob\u00e1va\u0165 toho, \u017ee sa zv\u00fd\u0161i va\u0161a hmotnos\u0165 a percento tuku.<\/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=\"Ako jes\u0165 sladk\u00e9 a nepribra\u0165\" class=\"wp-image-205067\" style=\"width:843px;height:657px\" title=\"Ako jes\u0165 sladk\u00e9 a nepribra\u0165\" 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_Pridajte_pohyb\"><\/span>1. Pridajte 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>Ako sme u\u017e spomenuli vy\u0161\u0161ie, <strong>kalorick\u00e1 bilancia plat\u00ed za ka\u017ed\u00fdch podmienok<\/strong>. To v\u00e1m, ale hr\u00e1 do kariet, preto\u017ee to v praxi znamen\u00e1, \u017ee pokia\u013e <strong>prid\u00e1te pohyb a sp\u00e1lite viac kal\u00f3ri\u00ed<\/strong>, nemus\u00edte sa b\u00e1\u0165, \u017ee by ste zo sladkost\u00ed priberali. A nie je ani nutn\u00e9 hne\u010f vyrazi\u0165 na lekciu intenz\u00edvneho crossfitu. \u010co tak z\u00e1js\u0165 si na kol\u00e1\u010dik <strong>dlh\u0161ou prech\u00e1dzkou<\/strong>, a kaviare\u0148 alebo cukr\u00e1re\u0148 ma\u0165 ako cie\u013e? Uvid\u00edte, \u017ee si ho o to viac potom vychutn\u00e1te. Pokia\u013e v\u0161ak nie ste fan\u00fa\u0161ikom dlh\u00fdch prech\u00e1dzok, <strong>m\u00f4\u017eete spa\u013eova\u0165 kal\u00f3rie aj in\u00fdmi \u0161portmi<\/strong> \u010di be\u017en\u00fdmi denn\u00fdmi 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>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lime r\u00f4znymi aktivitami? <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Aktivita<\/strong><\/th><th><strong>Ko\u013eko sp\u00e1li 65kg \u017eena za hodinu<\/strong><\/th><th><strong>Ko\u013eko sp\u00e1li 80kg mu\u017e za hodinu<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Upratovanie domu<\/td><td>214 kcal<\/td><td>264 kcal<\/td><\/tr><tr><td>Jednoduch\u00e1 pr\u00e1ca na z\u00e1hrade<\/td><td>195 kcal<\/td><td>240 kcal<\/td><\/tr><tr><td>Ch\u00f4dza (5,5 km\/h) po rovine<\/td><td>338 kcal<\/td><td>416 kcal<\/td><\/tr><tr><td>Beh 10 km\/h<\/td><td>637 kcal<\/td><td>784 kcal<\/td><\/tr><tr><td>Sk\u00e1kanie cez \u0161vihadlo<\/td><td>715 kcal<\/td><td>880 kcal<\/td><\/tr><tr><td>Jumping jacks (pan\u00e1k)<\/td><td>520 kcal<\/td><td>640 kcal<\/td><\/tr><tr><td>Gu\u013eovanie&nbsp;<\/td><td>400 kcal<\/td><td>505 kcal<\/td><\/tr><tr><td>Odhadzovanie snehu<\/td><td>570 kcal<\/td><td>750 kcal<\/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 priemern\u00e9ho dezertu sa m\u00f4\u017ee <strong>pohybova\u0165 niekde medzi 200\u20131000 kcal<\/strong> v z\u00e1vislosti na ve\u013ekosti a zlo\u017een\u00ed. Pokia\u013e si v\u0161ak doprajete nad r\u00e1mec svojho kalorick\u00e9ho pr\u00edjmu kol\u00e1\u010dik, pr\u00eddete do kaviarne prech\u00e1dzkou, ve\u010der odmetiete sneh a e\u0161te upracete navy\u0161e aj byt, <strong>bez probl\u00e9mu nadbyto\u010dn\u00e9 kal\u00f3rie sp\u00e1lite<\/strong>, a dokonca m\u00f4\u017eete aj pri ma\u0161krten\u00ed chudn\u00fa\u0165.<\/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=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite pri \u0161porte a be\u017en\u00fdch aktivit\u00e1ch\" class=\"wp-image-205083\" style=\"width:843px;height:562px\" title=\"Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite pri \u0161porte a be\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_cukor\"><\/span>2. Nahra\u010fte cukor&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=\"Ako zdravo nahradi\u0165 cukor\" class=\"wp-image-205097\" title=\"Ako zdravo nahradi\u0165 cukor\" 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>Pokia\u013e ste fan\u00fa\u0161ikmi dom\u00e1cich dezertov, ste vo v\u00fdhode, preto\u017ee <strong>m\u00e1te pod kontrolou pou\u017eit\u00e9 suroviny a v\u00fdsledn\u00fa kalorick\u00fa hodnotu<\/strong>. Sladkosti, ako s\u00fa buchty, kol\u00e1\u010de \u010di kol\u00e1\u010diky, sa vyzna\u010duj\u00fa spravidla <strong>vysok\u00fdm obsahom sacharidov, hlavne t\u00fdch jednoduch\u00fdch v podobe cukrov, a tukov<\/strong>. Nie je teda na \u0161kodu aspo\u0148 \u010diasto\u010dne tieto zlo\u017eky nahradi\u0165 vhodnej\u0161ou alternat\u00edvou. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad <strong>\u010dakankov\u00fd sirup<\/strong>, ktor\u00fd sa vyzna\u010duje ni\u017e\u0161\u00edm obsahom cukru, ale tie\u017e vysok\u00fdm podielom rozpustnej vl\u00e1kniny. Sladivos\u0165ou sa d\u00e1 prirovna\u0165 k cukru, s jeho mno\u017estvom by ste to v\u0161ak nemali preh\u00e1\u0148a\u0165, preto\u017ee nadmern\u00fd pr\u00edjem vl\u00e1kniny m\u00f4\u017ee sp\u00f4sobova\u0165 za\u017e\u00edvacie \u0165a\u017ekosti. <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>Rovnako tak v\u00e1m v\u00fdborn\u00fa slu\u017ebu urobia aj&nbsp;<strong>sladidl\u00e1<\/strong>, ktor\u00e9 v dezertoch spo\u013eahlivo nahradia cukor. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad <strong><a aria-label=\"erythritol (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritol<\/a>, <\/strong><a href=\"https:\/\/gymbeam.sk\/stevia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>st\u00e9viu<\/strong><\/a><strong> alebo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>xylitol<\/strong><\/a>. Z t\u00fdchto sladidiel nemus\u00edte ma\u0165 strach. Be\u017ene s nimi prich\u00e1dzate do styku, preto\u017ee sa vyskytuj\u00fa napr\u00edklad v ovoc\u00ed alebo v samotnej rastlinnej st\u00e9vii.<\/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 \u010dakankov\u00e9ho sirupu<\/strong> m\u00e1 <strong>155 kcal<\/strong>, 5 g cukru a 71 g vl\u00e1kniny<\/li>\n\n\n\n<li><strong>100 g xylitolu<\/strong> m\u00e1 <strong>247 kcal<\/strong> a 30 g cukru<\/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>Ako vid\u00edte, kalorick\u00e1 hodnota cukru a in\u00fdch sladidiel sa v\u00fdznamne l\u00ed\u0161i. Pokia\u013e m\u00e1te strach pou\u017ei\u0165 pri pe\u010den\u00ed napr\u00edklad len erythritol alebo st\u00e9viu, sk\u00faste nimi <strong>nahradi\u0165 aspo\u0148 polovicu be\u017en\u00e9ho cukru<\/strong>. Na chuti sa t\u00e1to z\u00e1mena nijak z\u00e1sadne nepodp\u00ed\u0161e, na va\u0161ej postave by v\u0161ak nadmern\u00fd pr\u00edjem cukru mohlo by\u0165 \u010dasom pozna\u0165.<\/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=\"3_Nahradte_tucne_ingrediencie\"><\/span>3. Nahra\u010fte tu\u010dn\u00e9 ingrediencie<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>\u010eal\u0161ou zlo\u017ekou, bez ktorej sa nezaob\u00edde takmer \u017eiaden dezert, je tuk. A nie je divu. Plat\u00ed toti\u017e pr\u00edslovie: <strong>\u201cKde je tuk, tam je chu\u0165.\u201d<\/strong> Aj ke\u010f je tuk nosite\u013eom chuti, op\u00e4\u0165 nie je na \u0161kodu ho aspo\u0148 \u010diasto\u010dne nahradi\u0165 menej kalorickou alternat\u00edvou. Pokia\u013e m\u00e1te v p\u00f4vodnom recepte napr\u00edklad 100 g masla, vyme\u0148te aspo\u0148 polovicu za niektor\u00fa z uveden\u00fdch mo\u017enost\u00ed. Keby ste maslo \u00faplne vynechali, mohlo by d\u00f4js\u0165 ku <strong>zmene chuti alebo konzistencie<\/strong>. Ako n\u00e1hradu m\u00f4\u017eete pou\u017ei\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, jablkov\u00e9 pyr\u00e9, rozpu\u010den\u00fd ban\u00e1n, gr\u00e9cky jogurt \u010di tekvicov\u00e9 pyr\u00e9. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g masla<\/strong> m\u00e1 pribli\u017ene <strong>748 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g avok\u00e1da<\/strong> m\u00e1 pribli\u017ene <strong>160 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g jablkov\u00e9ho pyr\u00e9<\/strong> m\u00e1 pribli\u017ene <strong>55 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g ban\u00e1nu<\/strong> m\u00e1 pribli\u017ene <strong>94 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g gr\u00e9ckeho jogurtu (5 % tuku)<\/strong> m\u00e1 pribli\u017ene <strong>95 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g tekvicov\u00e9 pyr\u00e9<\/strong> m\u00e1 pribli\u017ene <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>Pokia\u013e pri pr\u00edprave dezertu pou\u017eijete napr\u00edklad ban\u00e1n, myslite na to, \u017ee obsahuje aj nejak\u00fd cukor. Nemus\u00edte teda v\u00fdsledn\u00fd pokrm u\u017e to\u013eko sladi\u0165, a napriek tomu <strong>bude chuti\u0165 v\u00fdborne<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnak\u00fdm sp\u00f4sobom m\u00f4\u017eete v dezertoch <strong>nahradi\u0165 aj \u010fal\u0161ie tu\u010dn\u00e9 ingrediencie<\/strong>, ako je napr\u00edklad mascarpone \u010di smotana. Pre tieto&nbsp;pr\u00edpady v\u00e1m skvel\u00fa slu\u017ebu urob\u00ed napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Ricotta\/\" class=\"ek-link\">ricotta <\/a>\u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" 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% smotany<\/strong> m\u00e1 pribli\u017ene <strong>291 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g kyslej smotany<\/strong> m\u00e1 pribli\u017ene <strong>172 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g mascarpone<\/strong> m\u00e1 pribli\u017ene <strong>386 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g tu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 pribli\u017ene <strong>141 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g n\u00edzkotu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 pribli\u017ene <strong>68 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g ricotty <\/strong>m\u00e1 pribli\u017ene<strong>&nbsp;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>Ak\u00fdm sp\u00f4sobom tu\u010dn\u00e9 kr\u00e9my nahrad\u00edte, je len na v\u00e1s. Pokia\u013e ich navy\u0161e doslad\u00edte n\u00edzkokalorick\u00fdm sladidlom, m\u00e1te <strong>r\u00e1zom zdrav\u00fd dezert<\/strong>, ktor\u00fd m\u00f4\u017ee obsahova\u0165 aj o polovicu menej kal\u00f3ri\u00ed oproti origin\u00e1lu. Vy si tak m\u00f4\u017eete s pokojnou du\u0161ou vychutna\u0165 sladk\u00fa chu\u0165 a nemus\u00edte sa pritom b\u00e1\u0165 o svoju 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_Nezabudajte_na_bielkoviny\"><\/span>4. Nezab\u00fadajte na bielkoviny<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=\"Ako zv\u00fd\u0161i\u0165 obsah bielkov\u00edn v jedle\" class=\"wp-image-205130\" title=\"Ako zv\u00fd\u0161i\u0165 obsah bielkov\u00edn v jedle\" 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>Bielkoviny s\u00fa makro\u017eivinou, ktor\u00e1 b\u00fdva v dezertoch \u010dasto najmenej zast\u00fapen\u00e1. Je to v\u0161ak \u0161koda, preto\u017ee m\u00e1 <strong>najvy\u0161\u0161\u00ed termick\u00fd efekt \u2013 pribli\u017ene 20\u201330 %<\/strong>. Jedn\u00e1 sa o energiu, ktor\u00fa na\u0161e telo mus\u00ed vyda\u0165, aby dan\u00fa makro\u017eivinu spracovalo. Zo 100 kcal sa do n\u00e1\u0161ho tela vstrebe len pribli\u017ene 70\u201380 kcal v z\u00e1vislosti na type prijatej bielkoviny. Pre porovnanie \u2013 termick\u00fd efekt sacharidov je asi <strong>5\u201310 % a tukov 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>Pokia\u013e bude v\u00e1\u0161 dezert obsahova\u0165 vy\u0161\u0161ie mno\u017estvo bielkov\u00edn, d\u00e1 sa v primeranom mno\u017estve bez probl\u00e9mov <strong>pova\u017eova\u0165 za vyv\u00e1\u017een\u00fa ma\u0161krtu<\/strong>, ktor\u00fa si m\u00f4\u017eete dopria\u0165&nbsp; prakticky ka\u017ed\u00fd de\u0148. A ako bielkoviny do dezertov prepa\u0161ova\u0165? Prvou mo\u017enos\u0165ou je <strong>nahradi\u0165 \u010das\u0165 m\u00faky <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednom<\/strong><\/a>, v\u010faka \u010domu sa zn\u00ed\u017ei obsah sacharidov, a naopak zv\u00fd\u0161i podiel bielkov\u00edn. Nesna\u017ete sa v\u0161ak vyradi\u0165 m\u00faku z dezertu \u00faplne, mohlo by sa to negat\u00edvne podp\u00edsa\u0165 na konzistencii. Optim\u00e1lne je nahradi\u0165 prote\u00ednom pribli\u017ene \u0161tvrtinu m\u00faky. Bielkoviny do dezertu m\u00f4\u017eete dosta\u0165 aj \u010fal\u0161\u00edmi sp\u00f4sobmi \u2013 napr\u00edklad <strong>pou\u017ei\u0165 pri pr\u00edprave <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-kokosova-muka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kokosov\u00fa m\u00faku<\/strong><\/a><strong> alebo strukoviny<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa na pr\u00edprave dezertu nepodie\u013eate, a napriek tomu by ste si na \u0148om radi pochutili, a z\u00e1rove\u0148 dodali telu v\u0161etky tri makro\u017eiviny, urobte to tentokr\u00e1t tro\u0161ku inak. Miesto toho, aby ste si dali cel\u00fd dezert, sk\u00faste si <strong>da\u0165 len polovicu a doplni\u0165 ho napr\u00edklad o skyr<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Pozrite sa, ako sa t\u00e1to \u00faprava premietne do v\u00fdsledn\u00e9ho pomeru makro\u017eiv\u00edn a kal\u00f3ri\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g \u010dokol\u00e1dov\u00e9ho muffinu<\/strong> m\u00e1 pribli\u017ene 406 kcal, 5 g bielkov\u00edn, 50 g sacharidov a 20 g tuku<\/li>\n\n\n\n<li><strong>50 g \u010dokol\u00e1dov\u00e9ho muffinu so 100 g skyru<\/strong> m\u00e1 pribli\u017ene 265 kcal, 14 g bielkov\u00edn, 28 g sacharidov, 10 g tukov<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vid\u00edte, kalorick\u00e9 dobroty si nemus\u00edte odopiera\u0165, a dokonca z nich m\u00f4\u017eete vytvori\u0165 pomerne vyv\u00e1\u017een\u00fd dezert. Sta\u010d\u00ed sa len zamyslie\u0165 nad mno\u017estvom a doplni\u0165 potrebn\u00e9 bielkoviny.&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_sa\"><\/span>5. Pode\u013ete sa&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>Pokia\u013e vyr\u00e1\u017eate s priate\u013emi do kaviarne, je jasn\u00e9, \u017ee zlo\u017eenie dezertu neovplyvn\u00edte. Ani tak si ho v\u0161ak <strong>nemus\u00edte odoprie\u0165<\/strong>. Pokia\u013e chcete napr\u00edklad prav\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cheesecake\/\" class=\"ek-link\">cheesecake<\/a>, tiramisu alebo sacherov\u00fa tortu, v\u00f4bec <strong>nevad\u00ed, ke\u010f si ho ob\u010das doprajete<\/strong> bez toho, aby ste sa sna\u017eili o nejak\u00fa zdrav\u0161iu a od\u013eah\u010den\u00fa verziu. Myslite v\u0161ak na to, \u017ee ani v kaviarni <strong>nemus\u00edte za ka\u017ed\u00fa cenu zjes\u0165 cel\u00fd kus<\/strong> ve\u013ek\u00e9ho kol\u00e1\u010da. \u010co sa tak s niek\u00fdm rozdeli\u0165? Kamar\u00e1tka by si ur\u010dite tie\u017e rada zama\u0161krtila, a ke\u010f si ho d\u00e1te na polovicu, u\u0161etr\u00edte kal\u00f3rie obidve. Tento sp\u00f4sob zdie\u013eania m\u00f4\u017eete posun\u00fa\u0165 e\u0161te do druh\u00e9ho extr\u00e9mu t\u00fdm, \u017ee prin\u00fatite napr\u00edklad va\u0161u priate\u013eku alebo priate\u013ea, aby si dezert <strong>objednal, a potom od neho len ochutn\u00e1te<\/strong>. Prv\u00e9 uhryznutie je aj tak v\u017edy to najlep\u0161ie. Je v\u0161ak mo\u017en\u00e9, \u017ee pri praktizovan\u00ed tejto met\u00f3dy nebudete pr\u00edli\u0161 ob\u013e\u00faben\u00ed. <strong>Nie ka\u017ed\u00fd sa toti\u017e o dezerty r\u00e1d del\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 pr\u00edpade, \u017ee sa nem\u00e1te s k\u00fdm podeli\u0165, a napriek tomu nechcete zjes\u0165 cel\u00fd kus kol\u00e1\u010da, rozpo\u013ete si ho na tanieriku, <strong>zjedzte len jednu \u010das\u0165 a druh\u00fa si nechajte zabali\u0165 so sebou<\/strong>. Pokia\u013e ste zvyknut\u00ed, \u017ee si ka\u017ed\u00fd de\u0148 d\u00e1te ku k\u00e1ve nie\u010do sladk\u00e9, m\u00f4\u017eete kol\u00e1\u010dik dojes\u0165 \u010fal\u0161\u00ed de\u0148, a t\u00fdm <strong>u\u0161etri\u0165 kal\u00f3rie<\/strong>, namiesto toho, aby ste si dali doma nejak\u00fa in\u00fa 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=\"Ako jes\u0165 sladk\u00e9 a chudn\u00fa\u0165\" class=\"wp-image-205146\" style=\"width:843px;height:562px\" title=\"Ako jes\u0165 sladk\u00e9 a chudn\u00fa\u0165\" 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_Vyberajte_si_menej_kaloricke_dezerty\"><\/span>6. Vyberajte si menej 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 neprekvap\u00edme inform\u00e1ciou, \u017ee <strong>r\u00f4zne dezerty sa svojou kalorickou hodnotou l\u00ed\u0161ia<\/strong>, a niekedy dokonca a\u017e o stovky kal\u00f3ri\u00ed. Ale ako zisti\u0165, ktor\u00fd dezert prip\u00ed\u0161e do n\u00e1\u0161ho denn\u00e9ho pr\u00edjmu <strong>najmenej energie?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najprv sk\u00faste odhadn\u00fa\u0165, <strong>ktor\u00e9 dezerty s\u00fa hmotnostne naj\u013eah\u0161ie<\/strong>. V niektor\u00fdch podnikoch s\u00fa pri sladkostiach nap\u00edsan\u00e9 aj gram\u00e1\u017ee, o to je to jednoduch\u0161ie. Na prv\u00fd poh\u013ead ale pravdepodobne pozn\u00e1te, \u017ee makr\u00f3nka je men\u0161ia a hmotnostne \u013eah\u0161ia ako \u010dokol\u00e1dov\u00fd kol\u00e1\u010d. Sna\u017ete sa teda vybera\u0165 <strong>dezerty, ktor\u00fdch je \u201cnajmenej\u201d<\/strong>. D\u00f4le\u017eit\u00e9 je v\u0161ak aj zlo\u017eenie. Pokia\u013e sa jedn\u00e1 o pe\u010den\u00e9 dezerty, sk\u00faste voli\u0165 tie, ktor\u00e9 maj\u00fa <strong>z\u00e1klad z pi\u0161k\u00f3tov\u00e9ho cesta<\/strong>. Pri ich pr\u00edprave sa pou\u017e\u00edva menej tuku (niekedy \u017eiadny) a viac sacharidov. A vzh\u013eadom k tomu, \u017ee jeden gram sacharidov m\u00e1<strong> 4 kcal<\/strong> a jeden gram tuku <strong>9 kcal<\/strong>, premietne sa ch\u00fdbaj\u00faci tuk pozit\u00edvnym sp\u00f4sobom do v\u00fdslednej kalorickej hodnoty. D\u00f4le\u017eit\u00fd v\u0161ak nie je len korpus, ale aj to, \u010do je na \u0148om. <strong>Dobrou vo\u013ebou m\u00f4\u017eu by\u0165 r\u00f4zne tvarohov\u00e9 kr\u00e9my, ovocie \u010di \u017eelat\u00edna<\/strong>. Viac kalorick\u00e9 s\u00fa potom dezerty s kr\u00e9mami, ich z\u00e1kladom je maslo, tu\u010dn\u00e1 smotana alebo salko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e si nie ste ist\u00ed, \u010do si vybra\u0165 a z \u010doho sa jednotliv\u00e9 dobroty skladaj\u00fa, <strong>nebojte sa op\u00fdta\u0165<\/strong>. Obsluha by mala by\u0165 informovan\u00e1 o tom, \u010do pred\u00e1va, a tak by v\u00e1m mohla pom\u00f4c\u0165 vybra\u0165 dezert, ktor\u00fd bude <strong>vzh\u013eadom k va\u0161im cie\u013eom najvhodnej\u0161\u00ed<\/strong>. A ak si pochutn\u00e1vate sk\u00f4r na \u010dokol\u00e1dach, ty\u010dink\u00e1ch a su\u0161ienkach, m\u00e1te to e\u0161te jednoduch\u0161ie, preto\u017ee si m\u00f4\u017eete zisti\u0165 viac o zlo\u017een\u00ed na obaloch, a vybra\u0165 tak vhodn\u00fd variant.<\/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=\"7_Vopred_si_pripravte_jednotlive_porcie\"><\/span>7. Vopred si pripravte jednotliv\u00e9 porcie<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 predov\u0161etk\u00fdm pre t\u00fdch, ktor\u00ed maj\u00fa <strong>probl\u00e9m udr\u017ea\u0165 sa na uzde<\/strong>, ke\u010f u\u017e s jeden\u00edm sladk\u00e9ho za\u010dn\u00fa. Pokia\u013e si pripravujete dobroty sami doma a pe\u010diete len pre seba, <strong>nem\u00e1 zmysel robi\u0165 ve\u013ek\u00e9 mno\u017estvo<\/strong> a na silu ho do seba pcha\u0165. Zaobstarajte si rad\u0161ej men\u0161iu formu na pe\u010denie, ktor\u00e1 bude zodpoveda\u0165 napr\u00edklad \u0161tvrtine be\u017en\u00e9ho plechu. V\u010faka tomu v\u00e1m <strong>vznikne len nieko\u013eko porci\u00ed<\/strong>, ktor\u00e9 si bu\u010f rozdel\u00edte na \u010fal\u0161ie dni alebo zamraz\u00edte na inokedy, a\u017e v\u00e1s bud\u00fa nah\u00e1\u0148a\u0165 chute na sladk\u00e9. Samozrejme, <strong>m\u00f4\u017eete sa podeli\u0165 aj<\/strong> s rodinou \u010di priate\u013emi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rovnak\u00fdm sp\u00f4sobom sa daj\u00fa pripravi\u0165 aj kupovan\u00e9 sladkosti<\/strong>. Pokia\u013e m\u00e1te pocit, \u017ee by ste sa neudr\u017eali, otvorte balenie su\u0161ienok a<strong> ka\u017ed\u00fd k\u00fasok si zaba\u013ete zvl\u00e1\u0161\u0165 <\/strong>do alobalu, papierov\u00e9ho vrecka \u010di pr\u00e1zdnej n\u00e1doby od ara\u0161idov\u00e9ho masla. Akon\u00e1hle zjete jednu vybalen\u00fa su\u0161ienku, nebudete ma\u0165 pocit, \u017ee v\u00e1s v balen\u00ed \u010dakaj\u00fa \u010fal\u0161ie, \u010d\u00edm oklamete myse\u013e a zastav\u00edte nutkav\u00fa t\u00fa\u017ebu \u00eds\u0165 si pre \u010fal\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_tom_ako_jest_sladke_a_nepribrat\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako jes\u0165 sladk\u00e9 a nepribra\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako jes\u0165 sladk\u00e9 a nepribra\u0165 I GymBeam I FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/bdziMS8Stb0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e sa sna\u017e\u00edte schudn\u00fa\u0165 a raz za \u010das si z\u00e1jdete s priate\u013emi na kol\u00e1\u010dik, nie je \u010do rie\u0161i\u0165 a v\u00f4bec sa <strong>nemus\u00edte stresova\u0165, \u017ee priberiete<\/strong>. Ak si v\u0161ak str\u00e1\u017eite v\u00e1hu a v kaviar\u0148ach sa objavujete nieko\u013ekokr\u00e1t t\u00fd\u017edenne, mo\u017eno je na mieste prehodnoti\u0165 v\u00e1\u0161 pr\u00edstup k dezertom. <strong>Ma\u0161krti\u0165 m\u00f4\u017eete pokojne ka\u017ed\u00fd de\u0148<\/strong> bez toho, aby sa to podp\u00edsalo na va\u0161ej hmotnosti, je v\u0161ak potrebn\u00e9 \u00eds\u0165 na to \u0161ikovne. Pokia\u013e si sladkosti pripravujete doma, <strong>zamerajte sa na suroviny<\/strong>. Sk\u00faste aspo\u0148 \u010diasto\u010dne nahradi\u0165 pou\u017eit\u00e9 maslo, cukor a <strong>pridajte bielkoviny<\/strong>. O zlo\u017een\u00ed sa zauj\u00edmajte aj vtedy, ke\u010f si d\u00e1vate dezert v podnikoch. Z\u00e1rove\u0148 si <strong>v\u0161\u00edmajte aj ve\u013ekos\u0165<\/strong>. Pri v\u00e4\u010d\u0161om dezerte sa rozde\u013ete s kamar\u00e1tmi, \u010di partnerom alebo si nechajte zvy\u0161ok zabali\u0165. A ak m\u00e1te probl\u00e9m udr\u017ea\u0165 sa, ke\u010f u\u017e m\u00e1te sladkosti doma, sk\u00faste si ich <strong>dopredu rozdeli\u0165 na konkr\u00e9tne porcie<\/strong>. Zara\u010fte aspo\u0148 niektor\u00e9 z na\u0161ich r\u00e1d do svojho \u017eivota a uvid\u00edte, \u017ee aj vy si m\u00f4\u017eete dovoli\u0165 pravideln\u00e9 ma\u0161krtenie bez toho, aby ste sa museli ob\u00e1va\u0165 n\u00e1rastu v\u00e1hy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te aj vy nejak\u00e9 \u010fal\u0161ie zaru\u010den\u00e9 sp\u00f4soby, ako si u\u017e\u00edva\u0165 sladkosti bez toho, aby sa to negat\u00edvne podp\u00edsalo na va\u0161ej postave? Pode\u013ete sa o ne v koment\u00e1roch, mo\u017eno t\u00fdm pom\u00f4\u017eete aj \u010fal\u0161\u00edm \u013eu\u010fom.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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>Pokia\u013e sa sna\u017e\u00edte schudn\u00fa\u0165 alebo si udr\u017eiava\u0165 v\u00e1hu, nemus\u00edte sa vzd\u00e1va\u0165 sladkost\u00ed. Dokonca m\u00f4\u017eete ma\u0161krti\u0165 ka\u017ed\u00fd de\u0148 bez toho, aby sa to na va\u0161ej postave prejavilo. V dne\u0161nom \u010dl\u00e1nku si uk\u00e1\u017eeme, ako na to. <\/p>\n","protected":false},"author":100,"featured_media":205190,"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":[7],"tags":[6154,6130,6165,6055],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-208187","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-makroziviny","9":"tag-nahrady-cukru","10":"tag-snacky","11":"tag-strava","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 tipov, ako ma\u0161krti\u0165 a nepribera\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sladkosti m\u00f4\u017eete jes\u0165, aj ke\u010f chcete schudn\u00fa\u0165. 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