{"id":210913,"date":"2021-01-18T08:42:00","date_gmt":"2021-01-18T07:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=210913"},"modified":"2023-10-03T16:05:44","modified_gmt":"2023-10-03T14:05:44","slug":"kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/","title":{"rendered":"Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?"},"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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#Jedlo_je_zdrojom_energie_ale_aj_dalsich_zivotne_dolezitych_zivin_nevyhnutnych_pre_podporu_zdravia\" title=\"Jedlo je zdrojom energie, ale aj \u010fal\u0161\u00edch \u017eivotne d\u00f4le\u017eit\u00fdch \u017eiv\u00edn nevyhnutn\u00fdch pre podporu zdravia\">Jedlo je zdrojom energie, ale aj \u010fal\u0161\u00edch \u017eivotne d\u00f4le\u017eit\u00fdch \u017eiv\u00edn nevyhnutn\u00fdch pre podporu zdravia<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#Aj_pri_kalorickom_deficite_mozete_prekvapivo_viac_jest_a_spolahlivo_chudnut\" title=\"Aj pri kalorickom deficite m\u00f4\u017eete prekvapivo viac jes\u0165 a spo\u013eahlivo chudn\u00fa\u0165\">Aj pri kalorickom deficite m\u00f4\u017eete prekvapivo viac jes\u0165 a spo\u013eahlivo chudn\u00fa\u0165<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#Ako_uspesne_zvladnut_kaloricky_deficit_a_chudnutie\" title=\"Ako \u00faspe\u0161ne zvl\u00e1dnu\u0165 kalorick\u00fd deficit a chudnutie?\">Ako \u00faspe\u0161ne zvl\u00e1dnu\u0165 kalorick\u00fd deficit a chudnutie?<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#1_Jedzte_viac_zeleniny_ovocia_a_potravin_s_nizkou_energetickou_denzitou\" title=\"1. Jedzte viac zeleniny, ovocia a potrav\u00edn s n\u00edzkou energetickou denzitou\">1. Jedzte viac zeleniny, ovocia a potrav\u00edn s n\u00edzkou energetickou denzitou<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#2_Vyskusajte_nizkokaloricke_ZERO_prilohy\" title=\"2. Vysk\u00fa\u0161ajte n\u00edzkokalorick\u00e9 ZERO pr\u00edlohy\">2. Vysk\u00fa\u0161ajte n\u00edzkokalorick\u00e9 ZERO pr\u00edlohy<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#3_Zamerajte_sa_na_bielkoviny\" title=\"3. Zamerajte sa na bielkoviny\">3. Zamerajte sa na bielkoviny<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#4_Ciastocne_nahradte_prilohy_zeleninovymi_alternativami\" title=\"4. \u010ciasto\u010dne nahra\u010fte pr\u00edlohy zeleninov\u00fdmi alternat\u00edvami\">4. \u010ciasto\u010dne nahra\u010fte pr\u00edlohy zeleninov\u00fdmi alternat\u00edvami<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#5_Dbajte_na_dostatocny_prijem_vlakniny\" title=\"5. Dbajte na dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny\">5. Dbajte na dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#6_Nepite_prazdne_kalorie_a_naucte_sa_sladit_rozumne_s_mensim_mnozstvom_kalorii\" title=\"6. Nepite pr\u00e1zdne kal\u00f3rie a nau\u010dte sa sladi\u0165 rozumne s men\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed\">6. Nepite pr\u00e1zdne kal\u00f3rie a nau\u010dte sa sladi\u0165 rozumne s men\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed<\/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\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#7_Kontrolujte_porcie_jedal_a_nemaskrtte\" title=\"7. Kontrolujte porcie jed\u00e1l a nema\u0161kr\u0165te\">7. Kontrolujte porcie jed\u00e1l a nema\u0161kr\u0165te<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#8_Olej_na_pripravu_jedal_pouzivajte_s_mierou_a_skuste_nizkokaloricke_omacky\" title=\"8. Olej na pr\u00edpravu jed\u00e1l pou\u017e\u00edvajte s mierou a sk\u00faste n\u00edzkokalorick\u00e9 om\u00e1\u010dky\">8. Olej na pr\u00edpravu jed\u00e1l pou\u017e\u00edvajte s mierou a sk\u00faste n\u00edzkokalorick\u00e9 om\u00e1\u010dky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#9_Sportujte_ale_nie_az_prilis%E2%80%A6\" title=\"9. \u0160portujte, ale nie a\u017e pr\u00edli\u0161\u2026\">9. \u0160portujte, ale nie a\u017e pr\u00edli\u0161\u2026<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#10_Viac_spite\" title=\"10. Viac spite\">10. Viac spite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kalorick\u00fd deficit je z\u00e1kladnou podmienkou \u00faspe\u0161n\u00e9ho chudnutia. Hoci sa, \u017eia\u013e, mnoho \u013eud\u00ed pri chudnut\u00ed zameriava na vyradenie lepku, mlie\u010dnych v\u00fdrobkov alebo jedenie \u201epovolen\u00fdch potrav\u00edn\u201c v&nbsp;r\u00e1mci ich stravovacieho smeru, <strong>ne\u00faprosn\u00fd z\u00e1kon termodynamiky vyjadren\u00fd energetickou bilanciou sa oklama\u0165, jednoducho, ned\u00e1.<\/strong> Kalorick\u00fd deficit m\u00f4\u017ee by\u0165 nie\u010do ako \u017eivot vo vesm\u00edre, v\u0161etci tak nejako tu\u0161ia, \u017ee existuje, ale nikto ho e\u0161te na\u017eivo nevidel. Jasn\u00e9, ke\u010f sledujete makr\u00e1, m\u00f4\u017eete ho vidie\u0165 v&nbsp;nutri\u010dnej aplik\u00e1cii tak nejako sprostredkovane. V&nbsp;dne\u0161nom \u010dl\u00e1nku si uk\u00e1\u017eeme, \u010do je to ten povestn\u00fd kalorick\u00fd deficit, ako spozn\u00e1te, \u017ee ste v&nbsp;kalorickom deficite, a hlavne, <strong>ako ho zvl\u00e1da\u0165 bez toho, aby ste sa stali otrokom po\u010d\u00edtania kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\" id=\"jedlo-je-zdrojom-energie-ale-aj-dalsich-zivotne-dolezitych-zivin-nevyhnutnych-pre-podporu-zdravia\"><span class=\"ez-toc-section\" id=\"Jedlo_je_zdrojom_energie_ale_aj_dalsich_zivotne_dolezitych_zivin_nevyhnutnych_pre_podporu_zdravia\"><\/span>Jedlo je zdrojom energie, ale aj \u010fal\u0161\u00edch \u017eivotne d\u00f4le\u017eit\u00fdch \u017eiv\u00edn nevyhnutn\u00fdch pre podporu zdravia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg\" alt=\"Ako zvl\u00e1da\u0165 kalorick\u00fd deficit a chudn\u00fa\u0165?\" class=\"wp-image-209970\" title=\"Ako zvl\u00e1da\u0165 kalorick\u00fd deficit a chudn\u00fa\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00010.jpeg 1536w\" 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:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedlo obsahuje energiu, ale tie\u017e vitam\u00edny, miner\u00e1lne prvky, biologicky akt\u00edvne l\u00e1tky, ako s\u00fa napr\u00edklad antioxidanty, a mo\u017eno e\u0161te l\u00e1tky, ktor\u00e9 na svoj objav e\u0161te len \u010dakaj\u00fa. <strong>Nazera\u0165 na jedlo len ako na zdroj energie je a\u017e pr\u00edli\u0161 zjednodu\u0161en\u00e9.<\/strong> Telo nie je spa\u013eovac\u00ed motor, pri ktorom je jasn\u00e9, ko\u013eko kilometrov z\u00e1jdete \u201ena pln\u00fa.\u201c Je to neuverite\u013ene komplexn\u00fd a dynamick\u00fd n\u00e1stroj, ktor\u00fd reaguje na pr\u00edjem \u017eiv\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedlo je svojim sp\u00f4sobom nie\u010do ako sp\u00fa\u0161\u0165a\u010d biochemick\u00fdch reakci\u00ed v&nbsp;organizme, ktor\u00e9 s\u00fa pre jednotliv\u00e9 makro\u017eiviny celkom odli\u0161n\u00e9. Napr\u00edklad <strong>sacharidy s\u00fa predov\u0161etk\u00fdm zdrojom energie, a&nbsp;bielkoviny s\u00fa zase nevyhnutn\u00e9 pre rast a udr\u017eanie svalovej hmoty<\/strong>, alebo ako z\u00e1kladn\u00fd stavebn\u00fd kame\u0148 pre bunky imunitn\u00e9ho syst\u00e9mu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ka\u017ed\u00e9 jedlo, ktor\u00e9 zjeme,<\/strong> m\u00e1 v&nbsp;kr\u00e1tkodobom horizonte vplyv na to, ako sa c\u00edtime, a v&nbsp;dlhodobom horizonte aj na to, ako vyzer\u00e1me, a&nbsp;podpisuje sa aj na na\u0161om zdrav\u00ed. Jedlo m\u00e1 komplexne pom\u00e1ha\u0165 by\u0165 \u010do najzdrav\u0161\u00ed, podporova\u0165 \u0161portov\u00fa v\u00fdkonnos\u0165, a&nbsp;pom\u00e1ha\u0165 \u017ei\u0165 dlh\u00fd a akt\u00edvny \u017eivot. Preto je nezmysel riadi\u0165 sa napr\u00edklad nespr\u00e1vne pochopen\u00fdm pr\u00edstupom IIFYM (flexibiln\u00e9ho stravovania), ke\u010f \u013eudia nedbaj\u00fa na kvalitu potrav\u00edn, ale prim\u00e1rne sa s\u00fastredia na to, aby sa \u201eim to zmestilo do makier.\u201c Ak v\u00e1s zauj\u00edma, ako si dopria\u0165 napr\u00edklad hamburger, a&nbsp;napriek tomu chudn\u00fa\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako jes\u0165 pizzu, sladkosti, a&nbsp;aj tak chudn\u00fa\u0165 v\u010faka IIFYM?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"aj-pri-kalorickom-deficite-mozete-prekvapivo-viac-jest-a-spolahlivo-chudnut\"><span class=\"ez-toc-section\" id=\"Aj_pri_kalorickom_deficite_mozete_prekvapivo_viac_jest_a_spolahlivo_chudnut\"><\/span>Aj pri kalorickom deficite m\u00f4\u017eete prekvapivo viac jes\u0165 a spo\u013eahlivo chudn\u00fa\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie je v&nbsp;tom \u017eiadna raketov\u00e1 veda ani \u010dierna m\u00e1gia. Ke\u010f v jed\u00e1lni\u010dku nahrad\u00edte vysoko priemyselne spracovan\u00e9 potraviny, ktor\u00e9 maj\u00fa v&nbsp;malom objeme typicky ve\u013ek\u00e9 mno\u017estvo energie, za \u010do najviac \u010derstv\u00e9 a minim\u00e1lne spracovan\u00e9 potraviny, takmer nepozorovane tak <strong>zn\u00ed\u017eite svoj energetick\u00fd pr\u00edjem, zatia\u013e \u010do skvalitn\u00edte svoj jed\u00e1lni\u010dek.<\/strong> V\u0161eobecne b\u00fdvaj\u00fa \u013eudia celkom prekvapen\u00ed, ko\u013eko jedla m\u00f4\u017eu po\u010das chudnutia zjes\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako to vyzer\u00e1 v&nbsp;praxi?<\/strong> Peter a Pavol s\u00fa dvaja kamar\u00e1ti, ktor\u00ed spolu chodia pravidelne na obed. Peter jedlo v\u00e4\u010d\u0161inou ve\u013emi nerie\u0161i, a tak v\u00e4\u010d\u0161inou skon\u010d\u00ed vo fast foode s nejakou kalorickou bombou, zatia\u013e \u010do Pavol nad jedlom prem\u00fd\u0161\u013ea, a v\u010faka tomu si dok\u00e1\u017ee zdravo vybra\u0165 aj v&nbsp;re\u0161taur\u00e1ci\u00e1ch r\u00fdchleho ob\u010derstvenia.<\/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>Peter si v&nbsp;<\/strong><a href=\"https:\/\/www.mcdonalds.sk\/nutricna-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonalds<\/strong><\/a><strong> objedn\u00e1:<\/strong> Double Big Tasty Bacon (1022 kcal) s&nbsp;ve\u013ek\u00fdmi hranol\u010dekmi (434 kcal) a 0,5 l Coca Colou (208 kcal). To m\u00e1me <strong>1&nbsp;684 kcal pre Petra<\/strong> a takmer vy\u010derpan\u00fd kalorick\u00fd pr\u00edjem na cel\u00fd de\u0148 k&nbsp;tomu.<\/li>\n\n\n\n<li><strong>Pavol si v&nbsp;<\/strong><a href=\"https:\/\/www.mcdonalds.sk\/nutricna-kalkulacka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>McDonalds<\/strong><\/a><strong> objedn\u00e1:<\/strong> McWrap s&nbsp;grilovan\u00fdm kura\u0165om (363 kcal) s Caesar \u0161al\u00e1tom s&nbsp;grilovan\u00fdm kurac\u00edm m\u00e4som (209 kcal), 0,5l Coca Cola Zero (0 kcal) a espresso (0) k&nbsp;poobed\u0148aj\u0161iemu rozhovoru.&nbsp; To m\u00e1me <strong>572 kcal pre Pavla<\/strong> a&nbsp;medailu za spr\u00e1vny v\u00fdber jedla.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kde je rozdiel?<\/strong> Najm\u00e4 v 1&nbsp;112 kcal, obsahu jednotliv\u00fdch \u017eiv\u00edn a&nbsp;tie\u017e pocite po jedle. Peter je po obede celkom unaven\u00fd a bez energie, zatia\u013e \u010do Pavol sa c\u00edti dobre a&nbsp;m\u00f4\u017ee pokra\u010dova\u0165 v pr\u00e1ci. <strong>A ak si poviete, \u017ee nespr\u00e1vnu stravu vy\u0161portujete, tak na to rovno zabudnite.<\/strong> Aby priemern\u00e1 65-kilogramov\u00e1 \u017eena a 80-kilogramov\u00fd mu\u017e sp\u00e1lili energiu ukryt\u00fa v&nbsp;Petrovom jedle, musela by \u017eena be\u017ea\u0165 priemernou r\u00fdchlos\u0165ou 10 km\/h asi 2,5 hodiny a mu\u017e nie\u010do vy\u0161e 2 hod\u00edn. Ove\u013ea lep\u0161ie je nau\u010di\u0165 sa jes\u0165 vzh\u013eadom na svoje potreby, ne\u017e sa sna\u017ei\u0165 prive\u013ek\u00fd energetick\u00fd pr\u00edjem vy\u0161portova\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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg\" alt=\"Ako sa zdravo najes\u0165 vo fast foode?\" class=\"wp-image-209983\" style=\"width:843px;height:527px\" width=\"843\" height=\"527\" title=\"Ako sa zdravo najes\u0165 vo fast foode?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1124x702.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1045043934-_-OK-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"ako-uspesne-zvladnut-kaloricky-deficit-a-chudnutie\"><span class=\"ez-toc-section\" id=\"Ako_uspesne_zvladnut_kaloricky_deficit_a_chudnutie\"><\/span>Ako \u00faspe\u0161ne zvl\u00e1dnu\u0165 kalorick\u00fd deficit a chudnutie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010das kalorick\u00e9ho deficitu organizmus siaha po energetick\u00fdch z\u00e1sob\u00e1ch, ktor\u00e9 m\u00e1 k dispoz\u00edcii. <strong>Cie\u013eom chudnutia je aktivova\u0165 tukov\u00e9 tkanivo, sp\u00e1li\u0165 ho na energiu a&nbsp;zbavi\u0165 sa ho.<\/strong> Tomu je mo\u017en\u00e9 \u00eds\u0165 naproti nieko\u013ek\u00fdmi sp\u00f4sobmi, ktor\u00e9 v\u00e1m pom\u00f4\u017eu s konzistenciou a vytrvalos\u0165ou. Majte na pam\u00e4ti, \u017ee <strong>pr\u00edli\u0161 ve\u013ek\u00fd kalorick\u00fd deficit je na \u0161kodu, rovnako ako ten pr\u00edli\u0161 n\u00edzky.<\/strong> Za dlhodobo udr\u017eate\u013en\u00fd sa pova\u017euje kalorick\u00fd deficit zhruba vo v\u00fd\u0161ke 15\u201320 % v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho energetick\u00e9ho pr\u00edjmu. <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>Ak si chcete vypo\u010d\u00edta\u0165 svoj energetick\u00fd pr\u00edjem na chudnutie, ide\u00e1lne v\u00e1m posl\u00fa\u017ei online kalkula\u010dka v&nbsp;na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\" id=\"1-jedzte-viac-zeleniny-ovocia-a-potravin-s-nizkou-energetickou-denzitou\"><span class=\"ez-toc-section\" id=\"1_Jedzte_viac_zeleniny_ovocia_a_potravin_s_nizkou_energetickou_denzitou\"><\/span>1. Jedzte viac zeleniny, ovocia a potrav\u00edn s n\u00edzkou energetickou denzitou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"775\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg\" alt=\"Ako jes\u0165 viac a chudn\u00fa\u0165?\" class=\"wp-image-210166\" title=\"Ako jes\u0165 viac a chudn\u00fa\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-775x1124.jpg 775w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK-276x400.jpg 276w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOoooKKKKK___OK.jpg 895w\" sizes=\"auto, (max-width: 775px) 100vw, 775px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energetick\u00fa denzitu sme u\u017e spomenuli vy\u0161\u0161ie. Je to v&nbsp;podstate mno\u017estvo energie, ktor\u00e9 sa vz\u0165ahuje na jednotku hmotnosti. <strong>M\u00e1 viac kal\u00f3ri\u00ed 100 gramov \u010dokol\u00e1dy, alebo 100 gramov jablka?<\/strong> Intuit\u00edvne tak nejako viete, \u017ee je to ur\u010dite \u010dokol\u00e1da, ale <strong>vedeli ste, \u017ee rozdiel m\u00f4\u017ee by\u0165 zhruba 430 kcal?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem ovocia a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny <\/a>je spojen\u00fd s efekt\u00edvnej\u0161\u00edm chudnut\u00edm. Mo\u017eno sa p\u00fdtate, \u010di je to len v\u010faka relat\u00edvne mal\u00e9mu obsahu energie a n\u00edzkej energetickej denzite? Nie, <strong>ovocie a zelenina s\u00fa bohat\u00fdm zdrojom vl\u00e1kniny,<\/strong> v\u010faka ktorej sa po jedle c\u00edtite viac s\u00fdti a m\u00f4\u017eete zjes\u0165 aj menej jedla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rozpustn\u00e1 vl\u00e1knina navy\u0161e spoma\u013euje tr\u00e1venie,<\/strong> a preto sa hladina krvn\u00e9ho cukru m\u00f4\u017ee zvy\u0161ova\u0165 postupne, a vy tak nem\u00e1te hne\u010f chu\u0165 \u201ena nie\u010do dobr\u00e9.\u201c <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za de\u0148 by ste mali zjes\u0165 aspo\u0148 400 gramov zeleniny a 200 gramov ovocia.<\/strong> Myslite na to, \u017ee ovocie by ste mali najm\u00e4 jes\u0165, nie pi\u0165. Sk\u00faste do jed\u00e1lni\u010dka zaradi\u0165 <strong>viac zeleninov\u00fdch \u0161al\u00e1tov alebo kvasenej zeleniny<\/strong> na tis\u00edc sp\u00f4sobov, vr\u00e1tane st\u00e1le popul\u00e1rnej\u0161ieho k\u00f3rejsk\u00e9ho kimchi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka obsiahnut\u00fdm probiotik\u00e1m (zdraviu prospe\u0161n\u00fdm bakt\u00e9ri\u00e1m) a prebiotik\u00e1m (potrava pre zdraviu prospe\u0161n\u00e9 bakt\u00e9rie) <strong>to prospeje aj zlo\u017eeniu mikrobi\u00f3mu a zdrav\u00e9mu za\u017e\u00edvaniu.<\/strong> Zlo\u017eenie mikrobi\u00f3mu m\u00f4\u017ee ma\u0165 vplyv aj na chudnutie alebo imunitn\u00fd syst\u00e9m a&nbsp;obranyschopnos\u0165 organizmu vo\u010di chorob\u00e1m. <span style=\"color: #ff6600\" class=\"tadv-color\">[8\u20139]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"2-vyskusajte-nizkokaloricke-zero-prilohy\"><span class=\"ez-toc-section\" id=\"2_Vyskusajte_nizkokaloricke_ZERO_prilohy\"><\/span>2. Vysk\u00fa\u0161ajte n\u00edzkokalorick\u00e9 ZERO pr\u00edlohy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre\u010do by ste to mali robi\u0165 a&nbsp;\u010do to vlastne je? Tajomstvo takmer bezkalorick\u00fdch pr\u00edloh spo\u010d\u00edva vo v\u00fdchodiskovej surovine v&nbsp;podobe bezlepkovej konjakovej m\u00faky z rastliny Zmijovec indick\u00fd <em>(Amorphophallus konjac)<\/em>. V\u010faka tomu <strong>ZERO pr\u00edlohy obsahuj\u00fa rozpustnou vl\u00e1kninu glukoman\u00e1n,<\/strong> ktor\u00e1 na seba, podobne ako ostatn\u00e9 druhy rozpustnej vl\u00e1kniny, via\u017ee v&nbsp;za\u017e\u00edvacom syst\u00e9me vodu, a&nbsp;zv\u00e4\u010d\u0161uje tak objem tr\u00e1veniny. Op\u00e4\u0165 tak glukoman\u00e1n pom\u00e1ha c\u00edti\u0165 sa po jedle viac s\u00fdty, preto\u017ee na seba dok\u00e1\u017ee naviaza\u0165 <strong>a\u017e 50x viac vody,<\/strong> ne\u017e je jeho hmotnos\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-zero-noodles-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Noodles,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Rice<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO Spaghetti. <\/a>Myslite ale na to, \u017ee tieto produkty maj\u00fa \u0161pecifick\u00fa chu\u0165 a je potrebn\u00e9 ich spr\u00e1vne pripravi\u0165, okoreni\u0165 a dochuti\u0165. A&nbsp;ak to aj tak nebude \u201cva\u0161a \u0161\u00e1lka k\u00e1vy,\u201d nesna\u017ete sa jes\u0165 nasilu a&nbsp;zvo\u013ete in\u00fa strat\u00e9giu. &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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg\" alt=\"Ak\u00e9 pr\u00edlohy maj\u00fa najmenej kal\u00f3ri\u00ed?\" class=\"wp-image-210022\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ak\u00e9 pr\u00edlohy maj\u00fa najmenej kal\u00f3ri\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/YM_9668-_-OKO-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">      <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"3-zamerajte-sa-na-bielkoviny\"><span class=\"ez-toc-section\" id=\"3_Zamerajte_sa_na_bielkoviny\"><\/span>3. Zamerajte sa na bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny s\u00fa skr\u00e1tka nenahradite\u013enou \u017eivinou v&nbsp;mnoh\u00fdch oblastiach fungovania \u013eudsk\u00e9ho tela. Pri chudnut\u00ed ocen\u00edte zv\u00fd\u0161en\u00fd pr\u00edjem bielkov\u00edn najm\u00e4 v\u010faka <strong>pozit\u00edvnemu vplyvu na pocit s\u00fdtosti po jedle a m\u00f4\u017eu v\u00e1m tie\u017e pom\u00f4c\u0165 dosta\u0165 pod kontrolu neovl\u00e1date\u013en\u00e9 chute.<\/strong> Dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn po\u010das chudnutia ochr\u00e1ni aj va\u0161e svaly pred sp\u00e1len\u00edm na energiu a&nbsp;prispeje k optim\u00e1lnej obranyschopnosti organizmu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1] [12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bielkoviny maj\u00fa zo v\u0161etk\u00fdch \u017eiv\u00edn najv\u00e4\u010d\u0161\u00ed termick\u00fd efekt. To znamen\u00e1, \u017ee na ich metabolizmus organizmus spotrebuje zhruba 20\u201330 % ich energetick\u00e9ho obsahu v&nbsp;z\u00e1vislosti na type bielkoviny. <strong>Zo 100 kcal tak re\u00e1lne prijmete asi 70\u201380 kcal.<\/strong> Optim\u00e1lny pr\u00edjem bielkov\u00edn teda t\u00fdmto sp\u00f4sobom dok\u00e1\u017ee zr\u00fdchli\u0165 metabolizmus. V\u00e1\u0161 denn\u00fd pr\u00edjem bielkov\u00edn by mal spada\u0165 do \u0161irok\u00e9ho rozmedzia <strong>1,2\u20132&nbsp;gramov bielkov\u00edn na kilogram telesnej hmotnosti v&nbsp;z\u00e1vislosti na va\u0161ej \u0161portovej aktivite.<\/strong> Pr\u00edjem bielkov\u00edn m\u00f4\u017eete podpori\u0165 kvalitn\u00fdm <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fdm<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fdm prote\u00ednom<\/a> a <a href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fdmi ty\u010dinkami.<\/a> V&nbsp;podmienkach modern\u00e9ho z\u00e1padn\u00e9ho sveta sa netreba spolieha\u0165 len na \u017eivo\u010d\u00ed\u0161ne zdroje bielkov\u00edn. Aspo\u0148 \u010diasto\u010dnou n\u00e1hradou \u017eivo\u010d\u00ed\u0161nych zdrojov t\u00fdmi rastlinn\u00fdmi prospejete v\u010faka vy\u0161\u0161iemu obsahu vl\u00e1kniny sebe, a v\u010faka men\u0161ej uhl\u00edkovej stope aj plan\u00e9te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, kde v\u0161ade m\u00f4\u017eete n\u00e1js\u0165 bielkoviny, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"32659,36358,65239,67330,73135\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"4-ciastocne-nahradte-prilohy-zeleninovymi-alternativami\"><span class=\"ez-toc-section\" id=\"4_Ciastocne_nahradte_prilohy_zeleninovymi_alternativami\"><\/span>4. \u010ciasto\u010dne nahra\u010fte pr\u00edlohy zeleninov\u00fdmi alternat\u00edvami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade, \u017ee potrebujete zn\u00ed\u017ei\u0165 obsah energie vo va\u0161ich v\u00e4\u010d\u0161\u00edch denn\u00fdch jedl\u00e1ch, m\u00f4\u017eete op\u00e4\u0165 povola\u0165 na pomoc zeleninu. Tentokr\u00e1t si predstav\u00edme potraviny, ktor\u00fdmi m\u00f4\u017eete aspo\u0148 \u010diasto\u010dne zmen\u0161i\u0165 alebo \u00faplne nahradi\u0165 pr\u00edlohy. T\u00fdm op\u00e4\u0165 docielite to, \u017ee m\u00f4\u017eete jes\u0165 viac za menej kal\u00f3ri\u00ed.  <\/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>\u0160pagety \u2192 Cuketov\u00e9 \u0161pagety.<\/strong> Okrem klasick\u00e9ho nahradenia \u0161pagiet m\u00f4\u017eete cuketu vyu\u017ei\u0165 napr\u00edklad aj na zv\u00e4\u010d\u0161enie objemu ovsenej ka\u0161e alebo ako ingredienciu pri pe\u010den\u00ed. Typicky napr\u00edklad do <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Brownies\/\" class=\"ek-link\">brownies<\/a>. V 100 gramoch cukety n\u00e1jdete priemerne <strong>18 kcal.<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">Ry\u017ea <\/a>\u2192 karfiolov\u00e1 ry\u017ea.<\/strong> Karfiol sta\u010d\u00ed rozmixova\u0165 na po\u017eadovan\u00fa hrubos\u0165 a potom ho m\u00f4\u017eete napr\u00edklad nasucho alebo na malej porcii oleja osma\u017ei\u0165 s koren\u00edm na ozvl\u00e1\u0161tnenie chuti. V 100 gramoch karfiolu n\u00e1jdete priemerne zhruba <strong>27 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Hranol\u010deky \u2192 zelerov\u00e9 hranol\u010deky.<\/strong> Ak ste milovn\u00edkmi hranol\u010dekov a nedok\u00e1\u017eete im odola\u0165, sk\u00faste si doma v&nbsp;r\u00fare upiec\u0165 zelerov\u00e9 hranol\u010deky. Zeler jednoducho nakr\u00e1jate na hranol\u010deky a v&nbsp;miske ho premie\u0161ajte s&nbsp;p\u00e1r kvapkami oleja, koren\u00edm, rozprestrite na plech a nech\u00e1te upiec\u0165 v r\u00fare. V 100 gramoch zeleru n\u00e1jdete priemerne zhruba <strong>35 kcal. <\/strong>Ak v\u00e1m zeler nechut\u00ed, sta\u010d\u00ed si doma upiec\u0165 dom\u00e1ce hranol\u010deky zo zemiakov s&nbsp;minimom oleja a&nbsp;koren\u00edm pod\u013ea chuti.<\/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 z ak\u00e9hoko\u013evek d\u00f4vodu vyra\u010fujete pe\u010divo, m\u00f4\u017eete pri pr\u00edprave hamburgera pripravi\u0165 \u201ehamburgerov\u00e9 \u017eemle\u201c zo \u0161ampi\u00f3nov portobello alebo nieko\u013ek\u00fdch listov \u013eadov\u00e9ho \u0161al\u00e1tu. Kulin\u00e1rskemu umu sa medze neklad\u00fa, a je len na v\u00e1s, ako sa s jedlom \u201epohr\u00e1te.\u201c <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg\" alt=\"Potraviny, ktor\u00fdmi nahrad\u00edte pr\u00edlohy a schudnete.\" class=\"wp-image-210035\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Potraviny, ktor\u00fdmi nahrad\u00edte pr\u00edlohy a schudnete.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/OOK-_-caroline-attwood-QLjeFvxpdxc-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"5-dbajte-na-dostatocny-prijem-vlakniny\"><span class=\"ez-toc-section\" id=\"5_Dbajte_na_dostatocny_prijem_vlakniny\"><\/span>5. Dbajte na dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny podporuje zdrav\u00e9 za\u017e\u00edvanie, mikrobi\u00f3m, ale aj chudnutie. Najm\u00e4 <strong>rozpustn\u00e1 vl\u00e1knina v\u0161eobecne podporuje pocit s\u00fdtosti, spoma\u013euje tr\u00e1venie,<\/strong> a vy sa tak po jedle m\u00f4\u017eete c\u00edti\u0165 viac s\u00fdti, a&nbsp;zjes\u0165 tak menej jedla. V\u0161eobecne sa odpor\u00fa\u010da za de\u0148 prija\u0165 zhruba 30 gramov vl\u00e1kniny pre jej zdraviu prospe\u0161n\u00e9 \u00fa\u010dinky. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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>Zamerajte sa preto na celozrnn\u00e9 obilniny, strukoviny<\/strong>, zeleninu a ovocie so \u0161upkou (uhorka, jablko alebo dom\u00e1ca <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a>), orechy a semienka. Na osladenie m\u00f4\u017eete pou\u017ei\u0165 aj \u010dakankov\u00fd sirup, ktor\u00fd je zhruba zo 70 % tvoren\u00fd rozpustnou vl\u00e1kninou s n\u00e1zvom inul\u00edn. V\u010faka tomu obsahuje v 100 gramoch asi 5 gramov cukru.<\/li>\n\n\n\n<li><strong>Siahnu\u0165 m\u00f4\u017eete aj po doplnkoch stravy s&nbsp;vl\u00e1kninou.<\/strong> Medzi najzn\u00e1mej\u0161ie patr\u00ed vl\u00e1knina zo skorocela indick\u00e9ho, zn\u00e1ma sk\u00f4r ako <a href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium.<\/a> Medzi \u010fal\u0161ie zauj\u00edmav\u00e9 zdroje patr\u00ed napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dn\u00e1 vl\u00e1knina.<\/a> Oba zdroje vl\u00e1kniny sa m\u00f4\u017eu hodi\u0165 napr\u00edklad do mlie\u010dnych v\u00fdrobkov, ovsenej ka\u0161e alebo ra\u0148ajkov\u00fdch cere\u00e1li\u00ed s&nbsp;mliekom.<\/li>\n\n\n\n<li><strong>Spom\u00ednate si na glukoman\u00e1n?<\/strong> To je ten druh vl\u00e1kniny, ktor\u00fd na seba dok\u00e1\u017ee naviaza\u0165 a\u017e 50x viac vody, ne\u017e je jeho hmotnos\u0165, a zv\u00e4\u010d\u0161i\u0165 tak objem v&nbsp;za\u017e\u00edvacom trakte. V\u010faka tomu patr\u00ed medzi st\u00e1le popul\u00e1rnej\u0161ie doplnky stravy na podporu chudnutia. Ak v\u00e1m prek\u00e1\u017ea jeho chu\u0165, siahnite po <a href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukoman\u00e1ne v&nbsp;kapsuliach.<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Dokonca aj EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) schv\u00e1lil v\u00fd\u017eivov\u00e9 tvrdenie pre glukoman\u00e1n:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Glukoman\u00e1n v kontexte energeticky obmedzenej stravy prispieva k chudnutiu. <\/em>Pri dennom pr\u00edjme aspo\u0148 3 gramov glukoman\u00e1nu.<\/li>\n\n\n\n<li><em>Glukoman\u00e1n prispieva k&nbsp;udr\u017eaniu norm\u00e1lnej hladiny cholesterolu v krvi. <\/em>Pri dennom pr\u00edjme aspo\u0148 4 gramov glukoman\u00e1nu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg\" alt=\"Ako jes\u0165 viac vl\u00e1kniny a \u013eah\u0161ie schudn\u00fa\u0165? M\u00f4\u017ee pom\u00f4c\u0165 aj psyllium.\" class=\"wp-image-210048\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako jes\u0165 viac vl\u00e1kniny a \u013eah\u0161ie schudn\u00fa\u0165? M\u00f4\u017ee pom\u00f4c\u0165 aj psyllium.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/psyllium-__-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"6-nepite-prazdne-kalorie-a-naucte-sa-sladit-rozumne-s-mensim-mnozstvom-kalorii\"><span class=\"ez-toc-section\" id=\"6_Nepite_prazdne_kalorie_a_naucte_sa_sladit_rozumne_s_mensim_mnozstvom_kalorii\"><\/span>6. Nepite pr\u00e1zdne kal\u00f3rie a nau\u010dte sa sladi\u0165 rozumne s men\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da\u0165 si prote\u00edn na doplnenie bielkov\u00edn alebo meal replacement ako n\u00e1hradu jedn\u00e9ho denn\u00e9ho jedla je v&nbsp;pohode. Ale pravidelne vypi\u0165 liter Coca Coly alebo in\u00fdch sladen\u00fdch limon\u00e1d u\u017e v&nbsp;poriadku nie je. \u00daplne zbyto\u010dne tak do seba dost\u00e1vate energiu, ktor\u00fa obsahuje tak\u00fd priemern\u00fd obed. Stavajte svoj pitn\u00fd re\u017eim na vode a&nbsp;\u010do najviac obmedzte <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekut\u00e9 kal\u00f3rie.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nem\u00f4\u017eete bez sladkej chuti existova\u0165?<\/strong> Nau\u010dte sa sladi\u0165 rozumne a&nbsp;mo\u017eno aj bez kal\u00f3ri\u00ed. Bude sta\u010di\u0165, ke\u010f aspo\u0148 \u010diasto\u010dne nahrad\u00edte cukor napr\u00edklad bezkalorick\u00fdm sladidlom <a href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritolom<\/a>, ktor\u00e9 m\u00e1 takmer rovnak\u00fa sladivos\u0165 ako cukor a&nbsp;prirodzene sa vyskytuje v&nbsp;niektor\u00fdch druhoch ovocia. Siahnu\u0165 m\u00f4\u017eete aj po <a href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitole<\/a>, \u010dakankovom sirupe, <a href=\"https:\/\/gymbeam.sk\/stevia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9vii<\/a> alebo bezkalorick\u00fdch sirupoch na dozdobenie palaciniek alebo \u010fal\u0161\u00edch sladk\u00fdch dobr\u00f4t. Ak v\u00e1s zauj\u00edma viac tipov, ako si u\u017e\u00edva\u0165 sladk\u00fa chu\u0165 a nepribra\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tipov, ako ma\u0161krti\u0165 a nepribra\u0165.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg\" alt=\"Ako sladi\u0165 m\u00fadro a s men\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed? Pom\u00f4\u017ee erythritol, xylitol, st\u00e9via, bezakolorick\u00e9 sirupy alebo \u010dakankov\u00fd sirup.\" class=\"wp-image-210061\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ako sladi\u0165 m\u00fadro a s men\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed? Pom\u00f4\u017ee erythritol, xylitol, st\u00e9via, bezakolorick\u00e9 sirupy alebo \u010dakankov\u00fd sirup.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DNP_2963-_-AAaak-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\" id=\"7-kontrolujte-porcie-jedal-a-nemaskrtte\"><span class=\"ez-toc-section\" id=\"7_Kontrolujte_porcie_jedal_a_nemaskrtte\"><\/span>7. Kontrolujte porcie jed\u00e1l a nema\u0161kr\u0165te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg\" alt=\"Nau\u010dte sa zvl\u00e1da\u0165 kalorick\u00fd deficit. Kontrolujte porcie jed\u00e1l a nema\u0161kr\u0165te.\" class=\"wp-image-210185\" title=\"Nau\u010dte sa zvl\u00e1da\u0165 kalorick\u00fd deficit. Kontrolujte porcie jed\u00e1l a neuzob\u00e1vajte.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Serbana-OK-_-322.jpg 1413w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f pr\u00edde re\u010d na odhadovanie kalorick\u00e9ho pr\u00edjmu, tak aj nutri\u010dn\u00ed terapeuti a v\u00fd\u017eivov\u00ed \u0161pecialisti si myslia, \u017ee prij\u00edmaj\u00fa menej energie ne\u017e v skuto\u010dnosti. Dobr\u00fdm nutri\u010dn\u00fdm kurzom je absolvova\u0165 aspo\u0148 dvojt\u00fd\u017edenn\u00e9 v\u00e1\u017eenie potrav\u00edn a&nbsp;zapisovanie do nutri\u010dn\u00fdch aplik\u00e1ci\u00ed typu <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a> alebo <a href=\"https:\/\/www.yazio.com\/en\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yazio.<\/a> Z\u00edskate tak ove\u013ea v\u00e4\u010d\u0161\u00ed preh\u013ead o svojom jedle a nemus\u00edte sa sta\u0165 otrokom po\u010d\u00edtania kal\u00f3ri\u00ed.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A&nbsp;\u010do robi\u0165, ke\u010f sa v\u00e1m do toho nechce?<\/strong> Urobte si v jedle syst\u00e9m, ktor\u00fd v\u00e1m vyhovuje. Odrazi\u0165 sa m\u00f4\u017eete od <strong>2\u20133 v\u00e4\u010d\u0161\u00edch jed\u00e1l vhodne doplnen\u00fdch o <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>snacky<\/strong><\/a> a&nbsp;<strong>za\u010dnite pou\u017e\u00edva\u0165 men\u0161ie taniere.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V&nbsp;modernej spolo\u010dnosti je v\u0161etko st\u00e1le v\u00e4\u010d\u0161ie. Vr\u00e1tane v\u00e4\u010d\u0161\u00edch balen\u00ed potrav\u00edn a&nbsp;tanierov. Jeden v\u00fdskum ukazuje, \u017ee <strong>ve\u013ekos\u0165 dne\u0161n\u00fdch tanierov je a\u017e o 44 % v\u00e4\u010d\u0161ia, ne\u017e to bolo v roku 1990. <\/strong>A&nbsp;v\u00e4\u010d\u0161ie taniere ved\u00fa k vy\u0161\u0161iemu energetick\u00e9mu pr\u00edjmu, a&nbsp;t\u00fdm p\u00e1dom aj n\u00e1rastu hmotnosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sk\u00faste to naopak, a aspo\u0148 1\u20132 denn\u00e9 jedl\u00e1 si naserv\u00edrujte na men\u0161\u00ed tanier.<\/strong> A pokia\u013e budete po jedle st\u00e1le hladn\u00ed, jednoducho si trochu pridajte. Pam\u00e4tajte ale na to, \u017ee chv\u00ed\u013eu trv\u00e1 ne\u017e sa dostav\u00ed sign\u00e1l, \u017ee u\u017e &#8220;m\u00e1te dos\u0165.&#8221; Ne\u017e si prid\u00e1te, po\u010dkajte aspo\u0148 p\u00e1r min\u00fat a&nbsp;mo\u017eno zist\u00edte, \u017ee vlastne hladn\u00ed u\u017e ani nie ste. M\u00f4\u017ee to by\u0165 lep\u0161ia strat\u00e9gia, ako si nabra\u0165 porciu, ktor\u00e1 v\u00e1s utlm\u00ed a&nbsp;ste zrel\u00ed akur\u00e1t tak na gau\u010ding. <span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako v\u00e1m ma\u0161krtenie po\u010das d\u0148a br\u00e1ni v chudnut\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"8-olej-na-pripravu-jedal-pouzivajte-s-mierou-a-skuste-nizkokaloricke-omacky\"><span class=\"ez-toc-section\" id=\"8_Olej_na_pripravu_jedal_pouzivajte_s_mierou_a_skuste_nizkokaloricke_omacky\"><\/span>8. Olej na pr\u00edpravu jed\u00e1l pou\u017e\u00edvajte s mierou a sk\u00faste n\u00edzkokalorick\u00e9 om\u00e1\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak\u00e9ko\u013evek di\u00e9tne jedlo s n\u00edzkym obsahom kal\u00f3ri\u00ed m\u00f4\u017eete doslova zabi\u0165 pou\u017eit\u00edm nadmern\u00e9ho mno\u017estva oleja alebo majon\u00e9zy. Pr\u00edkladom m\u00f4\u017ee by\u0165 Caesar \u0161al\u00e1t, ktor\u00fd sa m\u00f4\u017ee energeticky vyrovna\u0165 tak\u00e9mu poctiv\u00e9mu hamburgeru. Ale budete sa v tomto pr\u00edpade c\u00edti\u0165 viac spokojn\u00ed po hamburgeri \u010di po \u0161al\u00e1te? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pr\u00edpravu jed\u00e1l pou\u017e\u00edvajte minim\u00e1lne mno\u017estvo oleja, ide\u00e1lny je z&nbsp;tohto poh\u013eadu <a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olej v spreji.<\/a> A&nbsp;miesto r\u00f4znych vysokokalorick\u00fdch om\u00e1\u010dok dajte \u0161ancu <a href=\"https:\/\/gymbeam.sk\/omacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorick\u00fdm om\u00e1\u010dkam a sirupom.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg\" alt=\"Ako zn\u00ed\u017ei\u0165 kal\u00f3rie v jedle? Pou\u017e\u00edvajte olej v spreji a bezkalorick\u00e9 om\u00e1\u010dky.\" class=\"wp-image-210100\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Copy-of-IMG_4629-__OK_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\" id=\"9-sportujte-ale-nie-az-prilis\"><span class=\"ez-toc-section\" id=\"9_Sportujte_ale_nie_az_prilis%E2%80%A6\"><\/span>9. \u0160portujte, ale nie a\u017e pr\u00edli\u0161\u2026<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg\" alt=\"Ak\u00fd \u0161port je najlep\u0161\u00ed na chudnutie?\" class=\"wp-image-210223\" title=\"Ak\u00fd \u0161port je najlep\u0161\u00ed na chudnutie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-850x1124.jpg 850w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2-302x400.jpg 302w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/upravena-foto-bedn-OK-_-OK-_-OK-2.jpg 1029w\" sizes=\"auto, (max-width: 850px) 100vw, 850px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vhodne nastaven\u00e1 pohybov\u00e1 aktivita dok\u00e1\u017ee \u00fa\u010dinne bojova\u0165 aj s chu\u0165ami.<\/strong> V&nbsp;tejto s\u00favislosti je sklo\u0148ovan\u00fd najm\u00e4 pozit\u00edvny vplyv silov\u00e9ho tr\u00e9nigu. Ale ani vytrvalostn\u00fd \u0161port nie je na zahodenie. Probl\u00e9mom je, ke\u010f podstupujete nadmern\u00fa z\u00e1\u0165a\u017e v podobe vytrvalostnej aktivity, ktor\u00e1 , naopak, chu\u0165 na jedlo m\u00f4\u017ee stimulova\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dia\u013e, <strong>medzi \u013eu\u010fmi existuje ve\u013ek\u00e1 variabilita,<\/strong> a&nbsp;preto na sebe pokojne m\u00f4\u017eete pozorova\u0165 odli\u0161n\u00fd efekt. V\u0161eobecne mo\u017eno poveda\u0165, \u017ee <strong>\u013eudia, ktor\u00ed pravidelne \u0161portuj\u00fa, m\u00f4\u017eu ma\u0165 lep\u0161ie nastavenie \u201evn\u00fatorn\u00e9ho syst\u00e9mu stimuluj\u00faceho chu\u0165 na jedlo.\u201c<\/strong> Odrazi\u0165 sa m\u00f4\u017eete napr\u00edklad od 2\u20134 silov\u00fdch tr\u00e9ningov po\u010das t\u00fd\u017ed\u0148a, ktor\u00e9 vhodne dopln\u00edte ob\u013e\u00fabenou vytrvalostnou aktivitou alebo in\u00fdm \u0161portom. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to, \u017ee ak sa zameriate sa na silov\u00fd \u0161port, nie je potrebn\u00e9 to s vytrvalostn\u00fdm tr\u00e9ningom preh\u00e1\u0148a\u0165. Sta\u010di\u0165 v\u00e1m tak m\u00f4\u017ee zhruba hodinov\u00e1 aer\u00f3bna aktivita v netr\u00e9ningov\u00e9 dni a&nbsp;napr\u00edklad akt\u00edvne str\u00e1ven\u00fd v\u00edkend. <strong>Dostatok \u010dasu venujte aj regener\u00e1cii,<\/strong> ktor\u00fa telo po v\u00e4\u010d\u0161ej z\u00e1\u0165a\u017ei bezpodmiene\u010dne potrebuje. Za nejak\u00fd \u010das sa m\u00f4\u017eete nau\u010di\u0165 &#8220;po\u010d\u00fava\u0165 svoje telo&#8221;, a zist\u00edte tak, kedy je \u010das na odpo\u010dinok namiesto tr\u00e9ningu. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezab\u00fadajte ani na <strong>\u010do najviac prirodzen\u00e9ho pohybu po\u010das d\u0148a.<\/strong> To je toti\u017e jeden z&nbsp;najd\u00f4le\u017eitej\u0161\u00edch faktorov, ktor\u00fd rozhoduje o&nbsp;\u00faspe\u0161nosti chudnutia. Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je pri chudnut\u00ed najd\u00f4le\u017eitej\u0161\u00edm faktorom?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"10-viac-spite\"><span class=\"ez-toc-section\" id=\"10_Viac_spite\"><\/span>10. Viac spite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zase ten sp\u00e1nok. Fakt je ale tak\u00fd d\u00f4le\u017eit\u00fd, inak by sme asi tretinu n\u00e1\u0161ho \u017eivot nestr\u00e1vili v sp\u00e1nku. Keby sme zapojili trochu fant\u00e1zie, <strong>mohli by sme o&nbsp;sp\u00e1nku poveda\u0165, \u017ee je to jeden z&nbsp;naj\u00fa\u010dinnej\u0161\u00edch nakop\u00e1va\u010dov a spa\u013eova\u010dov tuku.<\/strong> Nedostatok sp\u00e1nku je \u00fazko spojen\u00fd s&nbsp;nadv\u00e1hou a obezitou. Ovplyv\u0148uje toti\u017e horm\u00f3ny hladu a s\u00fdtosti (lept\u00edn a grel\u00edn), kv\u00f4li \u010domu m\u00e1te v\u00e4\u010d\u0161iu chu\u0165 na jedlo a&nbsp;c\u00edtite sa po \u0148om menej spokojn\u00ed. A&nbsp;ke\u010f ste nevyspat\u00ed, tak ani ve\u013emi nepomysl\u00edte na \u0161port, \u017ee? To je len p\u00e1r d\u00f4vodov z mnoh\u00fdch, pre\u010do by ste mali <strong>viac spa\u0165.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201321]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doprajte si preto ka\u017ed\u00fa noc zhruba 7\u20139 hod\u00edn ni\u010d\u00edm neru\u0161en\u00e9ho a kvalitn\u00e9ho sp\u00e1nku.<\/strong> Uvid\u00edte, \u017ee sa budete c\u00edti\u0165 aj omnoho energickej\u0161ie. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg\" alt=\"Pre\u010do je pri chudnut\u00ed d\u00f4le\u017eit\u00fd sp\u00e1nok?\" class=\"wp-image-210139\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pre\u010do je pri chudnut\u00ed d\u00f4le\u017eit\u00fd sp\u00e1nok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1192627435-_-OKK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">     <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jedlo nie je len oby\u010dajn\u00e9 palivo<\/strong>, aby sa v\u00e1m dobre prem\u00fd\u0161\u013ealo, \u0161portovalo a cel\u00fd organizmus tak nejako optim\u00e1lne fungoval. Je to omnoho viac. Preto nemo\u017eno kalorick\u00fd deficit ch\u00e1pa\u0165 tak, \u017ee m\u00f4\u017eete jes\u0165 \u010doko\u013evek, pokia\u013e v\u00e1m to bude sedie\u0165 do makier. Ka\u017ed\u00e1 \u017eivina m\u00e1 svoj metabolick\u00fd osud predur\u010den\u00fd a&nbsp;<strong>ide\u00e1lny jed\u00e1lni\u010dek m\u00e1 zaru\u010di\u0165 dostatok <\/strong>v\u0161etk\u00fdch makro\u017eiv\u00edn, vitam\u00ednov, miner\u00e1lnych l\u00e1tok, stopov\u00fdch prvkov, fytochemik\u00e1li\u00ed, probiot\u00edk, prebiot\u00edk a \u010fal\u0161\u00edch biologicky akt\u00edvnych l\u00e1tok, ktor\u00e9 maj\u00fa pozit\u00edvny vplyv na \u013eudsk\u00e9 zdravie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chudnutie a kalorick\u00fd deficit m\u00f4\u017eete jednoducho podpori\u0165 dostato\u010dnou konzum\u00e1ciou vl\u00e1kniny z&nbsp;r\u00f4znych zdrojov, bielkov\u00edn, kontrolou porci\u00ed, alebo t\u00fdm, \u017ee svoje <strong>kal\u00f3rie nebudete zbyto\u010dne pi\u0165<\/strong>. Prakticky samozrejmos\u0165ou je <strong>pohybov\u00e1 aktivita a dostato\u010dn\u00fd sp\u00e1nok, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre udr\u017eanie dobr\u00e9ho zdravia aj \u00faspe\u0161n\u00e9 chudnutie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako sa s kalorick\u00fdm deficitom vyrovn\u00e1vate vy? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e rady a tipy. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, ako podpori\u0165 chudnutie  a kalorick\u00fd deficit.<\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako zvl\u00e1da\u0165 chudnutie a ma\u0165 vlastn\u00fd \u017eivot bez toho, aby ste sa stali otrokom po\u010d\u00edtania kal\u00f3ri\u00ed? V \u010dl\u00e1nku n\u00e1jdete 10 tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu jednoducho docieli\u0165 kalorick\u00fd deficit a \u00faspe\u0161ne schudn\u00fa\u0165.<\/p>\n","protected":false},"author":65,"featured_media":209954,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6055,6123,6125],"filter_section":[],"filter_attribute":[13034,13035,13036],"class_list":{"0":"post-210913","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-strava","10":"tag-cvicenie","11":"tag-kalorie","12":"filter_attribute-zaklady-chudnutia","13":"filter_attribute-jedalnicky","14":"filter_attribute-diety-a-vyzivove-smery","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako r\u00fdchlo a trvalo schudn\u00fa\u0165? 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