{"id":213732,"date":"2021-01-29T13:02:00","date_gmt":"2021-01-29T12:02:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=213732"},"modified":"2025-05-06T14:30:55","modified_gmt":"2025-05-06T12:30:55","slug":"jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/","title":{"rendered":"Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie a dosiahnu\u0165 tak svoje ciele"},"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\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/#Kolko_kalorii_mam_jest\" title=\"Ko\u013eko kal\u00f3ri\u00ed m\u00e1m jes\u0165?\">Ko\u013eko kal\u00f3ri\u00ed m\u00e1m jes\u0165?<\/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\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/#Co_by_sme_mali_vediet_o_makrozivinach\" title=\"\u010co by sme mali vedie\u0165 o makro\u017eivin\u00e1ch?\">\u010co by sme mali vedie\u0165 o makro\u017eivin\u00e1ch?<\/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\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/#Preco_pocitat_kalorie\" title=\"Pre\u010do po\u010d\u00edta\u0165 kal\u00f3rie\">Pre\u010do po\u010d\u00edta\u0165 kal\u00f3rie<\/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\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/#Ako_zacat_s_pocitanim_kalorii\" title=\"Ako za\u010da\u0165 s po\u010d\u00edtan\u00edm kal\u00f3ri\u00ed\">Ako za\u010da\u0165 s po\u010d\u00edtan\u00edm kal\u00f3ri\u00ed<\/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\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/#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>Po\u010d\u00edtanie kal\u00f3ri\u00ed je jedna z vec\u00ed, ktor\u00e1 rozde\u013euje spolo\u010dnos\u0165 na dva t\u00e1bory. Pre niektor\u00fdch \u013eud\u00ed je to met\u00f3da, na ktor\u00fa nedaj\u00fa dopusti\u0165, in\u00fdm sa rob\u00ed husia ko\u017ea u\u017e len pri predstave, \u017ee by sa ich ob\u013e\u00faben\u00fd hamburger stal \u201eoby\u010dajn\u00fdm \u010d\u00edslom\u201c, a k tomu by bolo e\u0161te nutn\u00e9 tieto hodnoty niekam zapisova\u0165. Nech sa u\u017e zara\u010fujete medzi priaznivcov alebo odporcov po\u010d\u00edtania kal\u00f3ri\u00ed, nem\u00f4\u017eete poprie\u0165, \u017ee ide o ve\u013emi <strong>efekt\u00edvnu met\u00f3du, ako ma\u0165 pod kontrolou svoj pr\u00edjem<\/strong> a t\u00fdm si zjednodu\u0161i\u0165 dosiahnutie svojej vysn\u00edvanej postavy alebo sa len nau\u010di\u0165, <strong>ko\u013eko naozaj potrebujete jes\u0165<\/strong>. Ak zva\u017eujete, \u017ee sa do po\u010d\u00edtania pust\u00edte, m\u00e1me pre v\u00e1s nieko\u013eko tipov, ktor\u00e9 v\u00e1m cel\u00fd proces v\u00fdrazne zjednodu\u0161ia.<\/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=\"Kolko_kalorii_mam_jest\"><\/span>Ko\u013eko kal\u00f3ri\u00ed m\u00e1m jes\u0165? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ne\u017e sa pust\u00edte do samotn\u00e9ho po\u010d\u00edtania kal\u00f3ri\u00ed v jedle, je potrebn\u00e9 zisti\u0165, ko\u013eko kal\u00f3ri\u00ed a makro\u017eiv\u00edn m\u00e1te vlastne jes\u0165, aby ste dosiahli svoj cie\u013e. S t\u00fdm v\u00e1m pom\u00f4\u017ee \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>E\u0161te jednoduch\u0161ou mo\u017enos\u0165ou je potom zada\u0165 svoju v\u00fd\u0161ku, v\u00e1hu a \u010fal\u0161ie <strong>\u0161pecifick\u00e9 \u00fadaje do na\u0161ej <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\"kalkula\u010dky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dky<\/a><\/strong>, ktor\u00e1 v\u00e1m vypo\u010d\u00edta pr\u00edjem na mieru pod\u013ea stanoven\u00e9ho cie\u013ea.<\/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=\"Co_by_sme_mali_vediet_o_makrozivinach\"><\/span>\u010co by sme mali vedie\u0165 o makro\u017eivin\u00e1ch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby sme s potravinami a ich kalorickou hodnotou dok\u00e1zali lep\u0161ie pracova\u0165, je potrebn\u00e9 ma\u0165 aspo\u0148 <strong>z\u00e1kladn\u00fd preh\u013ead o jednotliv\u00fdch makro\u017eivin\u00e1ch.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"964\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg\" alt=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje bielkov\u00edn\" class=\"wp-image-213169\" title=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje bielkov\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg 964w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-343x400.jpg 343w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1317x1536.jpg 1317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1756x2048.jpg 1756w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1.jpg 1783w\" sizes=\"auto, (max-width: 964px) 100vw, 964px\" \/><\/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:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Bielkoviny <\/h3>\n\n\n\n<p>Bielkoviny s\u00fa makro\u017eivinou, ktor\u00e1 prispieva k zdraviu kost\u00ed, svalov\u00e9mu rastu, chr\u00e1ni svaly pred sp\u00e1len\u00edm po\u010das di\u00e9ty a m\u00f4\u017ee pom\u00f4c\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dosta\u0165 pod kontrolu chu\u0165 na sladk\u00e9. <\/a>D\u00f4le\u017eit\u00e9 s\u00fa tie\u017e pre imunitn\u00fd syst\u00e9m, lebo s\u00fa stavebnou l\u00e1tkou pre jeho bunky. <strong>Energetick\u00e1 hodnota 1 g bielkov\u00edn je 4 kcal. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20134]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdroje bielkov\u00edn:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00e4so, ryby, vajcia&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohy<\/a>, jogurty, syry a \u010fal\u0161ie mlie\u010dne v\u00fdrobky&nbsp;<\/li>\n\n\n\n<li>veg\u00e1nske n\u00e1hrady m\u00e4sa (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>, seitan)&nbsp;<\/li>\n\n\n\n<li>pseudoobilniny (poh\u00e1nka, amarant, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>)<\/li>\n\n\n\n<li>strukoviny (\u0161o\u0161ovica, fazu\u013ea)<\/li>\n\n\n\n<li>orie\u0161ky a semienka<\/li>\n\n\n\n<li>prote\u00edny (<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fd<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" aria-label=\" (opens in a new tab)\">rastlinn\u00fd<\/a>)<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e9 ty\u010dinky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\">prote\u00ednov\u00e9 su\u0161ienky<\/a> at\u010f.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o zdrojoch bielkov\u00edn dozviete v \u010dl\u00e1nku&nbsp;<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><strong>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Sacharidy<\/h3>\n\n\n\n<p>Sacharidy s\u00fa v na\u0161om tele d\u00f4le\u017eit\u00e9 najm\u00e4 preto, lebo <strong>sl\u00fa\u017eia ako uprednost\u0148ovan\u00fd zdroj energie.<\/strong> Energetick\u00e1 hodnota<strong> 1 g sacharidov je 4 kcal.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdroje sacharidov:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 obilniny (ovsen\u00e9 a \u0161paldov\u00e9 vlo\u010dky, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, cestoviny, pe\u010divo)&nbsp;<\/li>\n\n\n\n<li>pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/quinoa\/\" class=\"ek-link\">quinoa<\/a>)&nbsp;<\/li>\n\n\n\n<li>zemiaky a bataty&nbsp;<\/li>\n\n\n\n<li>strukoviny (\u0161o\u0161ovica, c\u00edcer, fazu\u013ea)&nbsp;<\/li>\n\n\n\n<li>ovocie a zelenina<\/li>\n<\/ul>\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=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png\" alt=\"Ak\u00e9 s\u00fa najlep\u0161ie zdroje tuku\" class=\"wp-image-213199\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Tuky<\/h3>\n\n\n\n<p>Aj tuky v tele sl\u00fa\u017eia ako zdroj energie. S\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou buniek a v na\u0161om tele sa podie\u013eaj\u00fa na tvorbe r\u00f4znych horm\u00f3nov. Z\u00e1rove\u0148 tie\u017e chr\u00e1nia na\u0161e org\u00e1ny. Energetick\u00e1 hodnota <strong>1 g tuku je 9 kcal.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdroje tukov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">semienka, orechy<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masla\" aria-label=\" (opens in a new tab)\">masl\u00e1<\/a> z nich<\/li>\n\n\n\n<li>maslo, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gh\u00ed<\/a> a oleje (slne\u010dnicov\u00fd, olivov\u00fd, tekvicov\u00fd)<\/li>\n\n\n\n<li>olivy&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do&nbsp;<\/a><\/li>\n\n\n\n<li>tuk, ktor\u00fd je prirodzenou s\u00fa\u010das\u0165ou \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn (napr\u00edklad tuk v hov\u00e4dzom m\u00e4se)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Vl\u00e1knina<\/h3>\n\n\n\n<p>Okrem vy\u0161\u0161ie spomenut\u00fdch makro\u017eiv\u00edn by n\u00e1s mal zauj\u00edma\u0165 aj pr\u00edjem samotnej vl\u00e1kniny v strave, preto\u017ee v tele pln\u00ed mno\u017estvo d\u00f4le\u017eit\u00fdch funkci\u00ed. Nerozpustn\u00e1 vl\u00e1knina je nerozlo\u017eite\u013en\u00e1 a m\u00f4\u017ee n\u00e1m <strong>pom\u00f4c\u0165 napr\u00edklad pri tr\u00e1viacich probl\u00e9moch<\/strong>. Rozpustn\u00e1 vl\u00e1knina dok\u00e1\u017ee v tele napu\u010da\u0165, a t\u00fdm <strong>navodzuje pocit s\u00fdtosti, \u010do ocen\u00edte hlavne pri chudnut\u00ed<\/strong>. V porovnan\u00ed s ostatn\u00fdmi makro\u017eivinami obsahuje len 2 kcal na 1 gram.&nbsp;<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><strong>Zdroje vl\u00e1kniny:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ovocie&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina&nbsp;<\/a><\/li>\n\n\n\n<li>strukoviny<\/li>\n\n\n\n<li>obilniny a celozrnn\u00e9 v\u00fdrobky&nbsp;<\/li>\n<\/ul>\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=\"30539,3024, 48406,28324,32899,36262,36625,36412,48616\" ><\/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<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_pocitat_kalorie\"><\/span>Pre\u010do po\u010d\u00edta\u0165 kal\u00f3rie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f sa v\u00e1m na za\u010diatku m\u00f4\u017ee zda\u0165 po\u010d\u00edtanie kal\u00f3ri\u00ed podobne n\u00e1ro\u010dn\u00e9 ako kvantov\u00e1 fyzika, uvid\u00edte, \u017ee pre v\u00e1s <strong>bude \u010dasom \u010d\u00edm \u010falej, t\u00fdm jednoduch\u0161ie<\/strong>, a\u017e nakoniec zist\u00edte, \u017ee v\u00e1m cez de\u0148 zaberie len <strong>nieko\u013eko min\u00fat<\/strong>.&nbsp; Jasn\u00e9, za\u010diatky s\u00fa v\u017edy \u0165a\u017ek\u00e9, ale mo\u017eno v\u00e1s k tomu, aby ste sa do po\u010d\u00edtania pustili, <strong>presved\u010d\u00ed nieko\u013eko benefitov<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg\" alt=\"Pre\u010do za\u010da\u0165 po\u010d\u00edta\u0165 kal\u00f3rie\" class=\"wp-image-213226\" title=\"Pre\u010do za\u010da\u0165 po\u010d\u00edta\u0165 kal\u00f3rie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-326x400.jpg 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1253x1536.jpg 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1670x2048.jpg 1670w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac.jpg 2000w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/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:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Lep\u0161ie porozumiete&nbsp;jedlu<\/h3>\n\n\n\n<p>\u010cokol\u00e1da bude v\u017edy \u010dokol\u00e1da, ale vedeli ste, \u017ee ju nemus\u00edte vn\u00edma\u0165 len ako hrie\u0161nu dobrotu, ale tie\u017e ako <strong>skvel\u00fd zdroj zdrav\u00fdch tukov z kvalitn\u00e9ho kakaa? <\/strong>Ak sa nau\u010d\u00edte na jedlo nepozera\u0165 len ako na fin\u00e1lny produkt, ale budete vn\u00edma\u0165 aj jeho konkr\u00e9tne zlo\u017eky, budete schopn\u00ed<strong> lep\u0161ie z\u00e1sobova\u0165 telo potrebn\u00fdmi \u017eivinami a vyra\u010fova\u0165 <\/strong>to, \u010do mu neprospieva.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Prekon\u00e1te strach z niektor\u00fdch potrav\u00edn<\/h3>\n\n\n\n<p>\u017dijete v predstave, \u017ee si d\u00e1te fast food a budete o kilo \u0165a\u017e\u0161\u00ed? Ke\u010f sa nau\u010d\u00edte pracova\u0165 s kal\u00f3riami, zist\u00edte, \u017ee <strong>cheeseburger z r\u00fdchleho ob\u010derstvenia nie je potravina, po ktorej by ste pribrali lusknut\u00edm prstov. <\/strong>Skr\u00e1tka, je to pribli\u017ene len 300 kcal naviac vo va\u0161om dennom energetickom pr\u00edjme. Ak t\u00fdchto 300 kcal uberiete v inom chode, m\u00f4\u017eete pokojne osta\u0165 v kalorickom deficite, a tak chudn\u00fa\u0165.<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozhodne to v\u0161ak neznamen\u00e1, \u017ee by sa fast foodov\u00fd burger mal sta\u0165 ka\u017edodennou s\u00fa\u010das\u0165ou v\u00e1\u0161ho jed\u00e1lni\u010dka, preto\u017ee z\u00e1le\u017e\u00ed aj na kvalite potrav\u00edn. Ak si ho v\u0161ak raz za \u010das d\u00e1te, ni\u010d sa nestane.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Budete schopn\u00ed vybra\u0165 si vhodn\u00e9 jedlo<\/h3>\n\n\n\n<p>\u010cak\u00e1 v\u00e1s pracovn\u00fd obed a vy si chcete v re\u0161taur\u00e1cii vybra\u0165 jedlo, ktor\u00e9 <strong>nevystrel\u00ed v\u00e1\u0161 denn\u00fd kalorick\u00fd pr\u00edjem do vesm\u00edru?<\/strong> Pr\u00e1ve to je situ\u00e1cia, v ktorej z\u00faro\u010d\u00edte svoje d\u00f4kladn\u00e9 ka\u017edodenn\u00e9 po\u010d\u00edtanie kal\u00f3ri\u00ed. Nemus\u00edte skon\u010di\u0165 pri \u0161al\u00e1te len preto, \u017ee je v\u0161eobecne pova\u017eovan\u00fd za \u201edi\u00e9tny\u201c. \u010cudovali by ste sa, ak\u00e9 kalorick\u00e9 m\u00f4\u017eu by\u0165 skryt\u00e9 dresingy. Rad\u0161ej <strong>zvo\u013ete plnohodnotn\u00e9 jedlo,<\/strong> aby ste telu dodali kvalitn\u00e9 bielkoviny, sacharidy aj tuky. V\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed budete pozna\u0165 ich zdroje, a tak dok\u00e1\u017eete <strong>urobi\u0165 spr\u00e1vne rozhodnutie. <\/strong>\u010co tak si zvoli\u0165 napr\u00edklad <strong><a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" class=\"ek-link\">lososa<\/a>, zemiaky a zeleninu?&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Pochop\u00edte svoje v\u00fdkyvy energie<\/h3>\n\n\n\n<p>\u0160lo v\u00e1m na v\u010deraj\u0161om tr\u00e9ningu v\u0161etko akosi samo od ruky, ale dnes sa c\u00edtite, akoby v\u00e1s pre\u0161iel parn\u00fd valec? Ob\u010das dok\u00e1\u017ee aj \u013eah\u0161ia \u010dinka pekne potr\u00e1pi\u0165. \u010co tak sa ale pozrie\u0165 na svoj sp\u00edsan\u00fd jed\u00e1lni\u010dek a sk\u00fasi\u0165 sa <strong>zamyslie\u0165 nad t\u00fdm, \u010di nie je na vine strava.<\/strong> Mohol za vydaren\u00fd tr\u00e9ning vy\u0161\u0161\u00ed pr\u00edjem sacharidov, ktor\u00fd v\u00e1m dodal energiu? Rovnako m\u00f4\u017eete v\u010faka z\u00e1pisu kal\u00f3ri\u00ed a konkr\u00e9tnych makro\u017eiv\u00edn <strong>odpozorova\u0165, po ktor\u00fdch jedl\u00e1ch sa c\u00edtite dobre, <\/strong>a kedy ste, naopak, zrel\u00ed \u013eahn\u00fa\u0165 si do postele a da\u0165 si dvadsa\u0165min\u00fatov\u00e9ho \u0161lof\u00edka. S t\u00fdmito inform\u00e1ciami sa d\u00e1 lep\u0161ie pracova\u0165, a t\u00fdm <strong>zlep\u0161i\u0165 v\u00fdkon nielen vo fitku, ako aj pri d\u00f4le\u017eit\u00fdch pracovn\u00fdch \u00faloh\u00e1ch alebo sk\u00fa\u0161kach v \u0161kole.&nbsp;<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg\" alt=\"Ako strava dok\u00e1\u017ee ovplyvni\u0165 va\u0161u energiu\" class=\"wp-image-213243\" title=\"Ako strava dok\u00e1\u017ee ovplyvni\u0165 va\u0161u energiu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">   <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Dok\u00e1\u017eete \u017ei\u0165 zdrav\u0161ie<\/h3>\n\n\n\n<p>Mnoh\u00ed \u013eudia by chceli jes\u0165 \u201elep\u0161ie\u201c, aby boli zdrav\u0161\u00ed a c\u00edtili sa v\u00fdborne, akosi v\u0161ak nevedia, kde za\u010da\u0165. Po\u010d\u00edtanie kal\u00f3ri\u00ed m\u00f4\u017ee by\u0165 skvel\u00fd sp\u00f4sob, ako <strong>objavi\u0165 vhodnej\u0161ie a menej vhodn\u00e9 potraviny, pochopi\u0165 ich zlo\u017eenie a zisti\u0165, \u010do jes\u0165,<\/strong> aby sme podporili zdravie kardiovaskul\u00e1rneho syst\u00e9mu a zn\u00ed\u017eili napr\u00edklad riziko vzniku cukrovky \u010di in\u00fdch civiliza\u010dn\u00fdch ochoren\u00ed. Samozrejme, to v\u0161etko za predpokladu, \u017ee na\u0161a strava bude vyv\u00e1\u017een\u00e1. Budeme tie\u017e vedie\u0165, \u017ee za\u017e\u00edvacie \u0165a\u017ekosti m\u00f4\u017eu s\u00favisie\u0165 dajme tomu s pr\u00edjmom vl\u00e1kniny, a tak nie je nutn\u00e9 hne\u010f u\u017e\u00edva\u0165 tabletky. Ob\u010das sa sta\u010d\u00ed zamera\u0165 napr\u00edklad na dostatok ovocia a zeleniny v strave.<\/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\">6. \u013dah\u0161ie si udr\u017e\u00edte v\u00fdsledky<\/h3>\n\n\n\n<p>Ak sa v\u00e1m v\u010faka po\u010d\u00edtaniu kal\u00f3ri\u00ed podar\u00ed schudn\u00fa\u0165, a tak dosiahnu\u0165 svoju vysn\u00edvan\u00fa postavu, je to super. E\u0161te lep\u0161ie je, \u017ee pre v\u00e1s <strong>bude omnoho jednoduch\u0161ie si svoje v\u00fdsledky aj udr\u017ea\u0165.<\/strong> Nikto od v\u00e1s nechce, aby ste kal\u00f3rie po\u010d\u00edtali cel\u00fd \u017eivot. Samozrejme, t\u00fdm, \u017ee ste si to na nejak\u00e9 obdobie vysk\u00fa\u0161ali, ste si istotne osvojili <strong>pribli\u017en\u00fa ve\u013ekos\u0165 svojej optim\u00e1lnej porcie a tie\u017e jej vhodn\u00e9 zlo\u017eenie.<\/strong> V bud\u00facnosti m\u00f4\u017eete v\u010faka tomu jedlo jednoducho odhadn\u00fa\u0165 a v\u00e1hu si udr\u017ea\u0165. V tomto sa po\u010d\u00edtanie kal\u00f3ri\u00ed ve\u013emi <strong>odli\u0161uje od jed\u00e1lni\u010dka \u201ena mieru\u201c,<\/strong> ktor\u00fd si m\u00f4\u017eete necha\u0165 zostavi\u0165. S\u00edce sa v\u00e1m podar\u00ed schudn\u00fa\u0165, ale ak v\u00e1s poradca nenau\u010d\u00ed, ako s jedlom pracova\u0165, je dos\u0165 pravdepodobn\u00e9, \u017ee straten\u00e9 kil\u00e1 priberiete sp\u00e4\u0165, akon\u00e1hle sa vr\u00e1tite k svojim star\u00fdm stravovac\u00edm n\u00e1vykom.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"899\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg\" alt=\"Ako si udr\u017ea\u0165 postavu a nepribra\u0165\" class=\"wp-image-213257\" title=\"Ako si udr\u017ea\u0165 postavu a nepribra\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_zacat_s_pocitanim_kalorii\"><\/span>Ako za\u010da\u0165 s po\u010d\u00edtan\u00edm kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz, ke\u010f u\u017e vieme, ko\u013eko kal\u00f3ri\u00ed a makro\u017eiv\u00edn by sme mali jes\u0165, m\u00e1me preh\u013ead o tom, \u010do s\u00fa bielkoviny, sacharidy a tuky, a vieme, ak\u00e9 benefity m\u00e1 po\u010d\u00edtanie kal\u00f3ri\u00ed, <strong>m\u00f4\u017eeme sa do toho s chu\u0165ou pusti\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Stiahnite si aplik\u00e1cie, ktor\u00e9 v\u00e1m to zjednodu\u0161ia<\/h3>\n\n\n\n<p>Dne\u0161n\u00e1 doba n\u00e1m pon\u00faka mnoho mobiln\u00fdch aplik\u00e1ci\u00ed, ktor\u00fdmi si <strong>m\u00f4\u017eeme zjednodu\u0161i\u0165 \u017eivot, dokonca aj proces po\u010d\u00edtania kal\u00f3ri\u00ed. <\/strong>U\u017e na samom za\u010diatku pre v\u00e1s m\u00f4\u017ee by\u0165 skvel\u00fdm pomocn\u00edkom napr\u00edklad aplik\u00e1cia <a class=\"ek-link\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>MyFitnessPal<\/strong><\/a><strong>,<\/strong> do ktorej si zad\u00e1te vstupn\u00e9 \u00fadaje, pr\u00edpadne si ich nech\u00e1te vypo\u010d\u00edta\u0165 priamo aplik\u00e1ciou, potom u\u017e m\u00f4\u017eete <strong>za\u010da\u0165 so samotn\u00fdm zapisovan\u00edm. <\/strong>Aby ste nemuseli vyh\u013ead\u00e1va\u0165 konkr\u00e9tne produkty, pri balen\u00fdch potravin\u00e1ch<strong> sta\u010d\u00ed iba naskenova\u0165 \u010diarov\u00fd k\u00f3d<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvel\u00fdm pomocn\u00edkom s\u00fa v\u0161ak aj \u010fal\u0161ie aplik\u00e1cie, ako je napr\u00edklad <strong>MyNetDiary,<\/strong> ktor\u00e1 sl\u00fa\u017ei taktie\u017e na zapisovanie konzumovan\u00fdch potrav\u00edn. <strong>Obsahuje navy\u0161e aj stovky zdrav\u00fdch receptov,<\/strong> pod\u013ea ktor\u00fdch m\u00f4\u017eete vari\u0165, ak sa rozhodnete pre zmenu stravovac\u00edch n\u00e1vykov. Ak ste u\u017e zbehl\u00ed v po\u010d\u00edtan\u00ed kal\u00f3ri\u00ed a chcete sa o potravin\u00e1ch dozvedie\u0165 viac, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 aplik\u00e1cia<strong>&nbsp;Nutrients &#8211; Nutrition Facts.<\/strong> T\u00e1 obsahuje desiatky tis\u00edcok potrav\u00edn, u ktor\u00fdch sa dozviete napr\u00edklad ich <strong>podrobn\u00fd obsah vitam\u00ednov a miner\u00e1lnych l\u00e1tok.<\/strong> Tieto inform\u00e1cie m\u00f4\u017eete n\u00e1js\u0165 aj na <a class=\"ek-link\" href=\"https:\/\/fdc.nal.usda.gov\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">webe americk\u00e9ho ministerstva po\u013enohospod\u00e1rstva<\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg\" alt=\"Najlep\u0161ie aplik\u00e1cie na po\u010d\u00edtanie kal\u00f3ri\u00ed\" class=\"wp-image-213271\" title=\"Najlep\u0161ie aplik\u00e1cie na po\u010d\u00edtanie kal\u00f3ri\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Odv\u00e1\u017ete si porciu najpou\u017e\u00edvanej\u0161\u00edch potrav\u00edn&nbsp;<\/h3>\n\n\n\n<p>Kuchynsk\u00e1 v\u00e1ha je super vec, \u010do ale budete robi\u0165, ke\u010f v\u00e1m v nej d\u00f4jdu baterky, bude cel\u00e9 chudnutie straten\u00e9? Aby ste sa nau\u010dili potraviny lep\u0161ie odhadn\u00fa\u0165, <strong>vytvorte si tabu\u013eku va\u0161ich najob\u013e\u00fabenej\u0161\u00edch surov\u00edn a odv\u00e1\u017ete si pou\u017e\u00edvan\u00e9 mno\u017estvo do hrn\u010deka, ly\u017eice alebo odmerky. <\/strong>Ke\u010f budete nesk\u00f4r vari\u0165, nemus\u00edte zase zbyto\u010dne vy\u0165ahova\u0165 v\u00e1hu, sta\u010d\u00ed si spomen\u00fa\u0165, ak\u00fd objem dan\u00e1 surovina oby\u010dajne vo va\u0161om hrn\u010deku zaber\u00e1. Sami si na \u0148om m\u00f4\u017eete <strong>urobi\u0165 rysku pre jednotliv\u00e9 suroviny <\/strong>alebo sa in\u0161pirova\u0165 na\u0161imi tabu\u013ekami, ktor\u00e9 obsahuj\u00fa nieko\u013eko za surova v\u00e1\u017een\u00fdch potrav\u00edn (uveden\u00e9 hodnoty sa m\u00f4\u017eu l\u00ed\u0161i\u0165 pod\u013ea konkr\u00e9tneho typu v\u00fdrobku). <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko kal\u00f3ri\u00ed maj\u00fa zdroje sacharidov?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g suroviny<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Sacharidy<\/strong><\/th><th><strong>Bielkoviny<\/strong><\/th><th><strong>Tuky<\/strong><\/th><th><strong>1 hrn\u010dek 250 ml&nbsp;<\/strong><\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">Cestoviny<\/a><\/td><td>357<\/td><td>73<\/td><td>12,5<\/td><td>2<\/td><td>110 g cestov\u00edn<\/td><\/tr><tr><td>\u0160o\u0161ovica<\/td><td>286<\/td><td>66<\/td><td>23<\/td><td>1,5<\/td><td>210 g \u0161o\u0161ovice<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.com\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">Ovsen\u00e9 vlo\u010dky<\/a><\/td><td>375<\/td><td>67,5<\/td><td>12,5<\/td><td>6<\/td><td>160 g ovsen\u00fdch vlo\u010diek<\/td><\/tr><tr><td>Ry\u017ea<\/td><td>356<\/td><td>80<\/td><td>6,5<\/td><td>0<\/td><td>210 g ry\u017ee<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Myslite na to, \u017ee <strong>suroviny v\u00e1\u017een\u00e9 za surova zmenia svoj objem pri varen\u00ed.<\/strong> Ako ve\u013emi sa bude hmotnos\u0165 odli\u0161ova\u0165, z\u00e1vis\u00ed aj na d\u013a\u017eke varenia. M\u00f4\u017ee sa v\u0161ak zv\u00fd\u0161i\u0165 aj o 100\u2013200 %. Ak by v\u00e1s teda vy\u013eakalo, \u017ee jeden hrn\u010dek \u0161o\u0161ovice m\u00e1 632 kcal, myslite na to, \u017ee po uvaren\u00ed m\u00f4\u017eete ma\u0165 a\u017e 600 g \u0161o\u0161ovice, \u010do rozhodne nie je m\u00e1lo. Podobn\u00fa tabu\u013eku m\u00f4\u017eeme vytvori\u0165 aj pre zdroje tuku.<\/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 maj\u00fa zdroje tuku?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>1 ly\u017ei\u010dka<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Sacharidy<\/strong><\/th><th><strong>Bielkoviny<\/strong><\/th><th><strong>Tuky<\/strong><\/th><\/tr><\/thead><tbody><tr><td><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ara\u0161idov\u00e9 maslo<\/a> (15 g)<\/td><td>96<\/td><td>3<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Olivov\u00fd olej (5 ml)<\/td><td>41<\/td><td>0<\/td><td>0<\/td><td>5<\/td><\/tr><tr><td>Kokosov\u00fd olej (5 ml)<\/td><td>44<\/td><td>0<\/td><td>0<\/td><td>5<\/td><\/tr><tr><td>Maslo 5 g<\/td><td>37<\/td><td>0<\/td><td>0<\/td><td>4<\/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>Najhor\u0161ie odhadnute\u013en\u00e9 m\u00f4\u017eu by\u0165 pre niekoho zdroje bielkov\u00edn, ako je napr\u00edklad m\u00e4so. V tomto pr\u00edpade je <strong>najjednoduch\u0161ie nav\u00e1\u017ei\u0165 si ho hne\u010f potom, ako ho k\u00fapite,<\/strong> a da\u0165 ho zamrazi\u0165 napr\u00edklad po 100 g k\u00faskoch. Ak si zaobstar\u00e1te balenie kurac\u00edch p\u0155s, ktor\u00e9 v\u00e1\u017ei 400 g a s\u00fa v \u0148om dva kusy m\u00e4sa, jednoducho sa pok\u00faste vytvori\u0165 4 pribli\u017ene rovnako ve\u013ek\u00e9 kusy. Pri tofu, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/seitan\/\" class=\"ek-link\">seitane<\/a> a podobn\u00fdch n\u00e1hrad\u00e1ch je vzh\u013eadom na ich pravideln\u00fd tvar jednoduch\u0161ie odhadn\u00fa\u0165 presn\u00e9 mno\u017estvo. A ak sa dostanete do situ\u00e1cie, \u017ee v\u00e1m jedlo bude serv\u00edrova\u0165 niekto in\u00fd a vy nebudete ma\u0165 kontrolu nad gram\u00e1\u017eou, <strong>pom\u00f4\u017ete si predstavou, \u017ee by mali bielkoviny zabra\u0165 zhruba \u00bc taniera.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko kal\u00f3ri\u00ed maj\u00fa vybran\u00e9 zdroje bielkov\u00edn?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g suroviny<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Sacharidy<\/strong><\/th><th><strong>Bielkoviny<\/strong><\/th><th><strong>Tuky<\/strong><\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">Kuracie prsia<\/a><\/td><td>110<\/td><td>0<\/td><td>23<\/td><td>1<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">Hov\u00e4dzie stehno<\/a><\/td><td>172<\/td><td>2<\/td><td>20<\/td><td>9<\/td><\/tr><tr><td>Brav\u010dov\u00e1 svie\u010dkovica<\/td><td>143<\/td><td>0<\/td><td>21<\/td><td>4<\/td><\/tr><tr><td>\u00daden\u00e9 tofu<\/td><td>139<\/td><td>1<\/td><td>17<\/td><td>8<\/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>Ak si budete vytv\u00e1ra\u0165 podobn\u00e9 tabu\u013eky, ako m\u00e1me vy\u0161\u0161ie, odpor\u00fa\u010dame neriadi\u0165 sa mno\u017estvom, ktor\u00e9 n\u00e1jdete na internete. Nie je hrn\u010dek ako hrn\u010dek. Rovnako aj ly\u017ei\u010dka ara\u0161idov\u00e9ho masla m\u00f4\u017ee ma\u0165 mnoho pod\u00f4b a t\u00fdm sa odli\u0161ova\u0165 o desiatky kal\u00f3ri\u00ed. Ke\u010f si jednotliv\u00e9 gram\u00e1\u017ee odv\u00e1\u017eite sami, <strong>dostanete \u201edo oka\u201c potrebn\u00e9 mno\u017estvo a budete ma\u0165 pri odhadovan\u00ed v\u00e4\u010d\u0161iu istotu.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa potraviny\" class=\"wp-image-213287\" title=\"Ko\u013eko kal\u00f3ri\u00ed maj\u00fa potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">   <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ukladajte si va\u0161e ob\u013e\u00faben\u00e9 jedl\u00e1&nbsp;<\/h3>\n\n\n\n<p>Ak m\u00e1te ka\u017ed\u00fd de\u0148 na stole \u00faplne in\u00e9 jedlo, dobre pre v\u00e1s, m\u00e1te istotu, \u017ee v\u00e1s ni\u010d neomrz\u00ed. Ve\u013ek\u00e1 \u010das\u0165 popul\u00e1cie m\u00e1 v\u0161ak svoje <strong>ob\u013e\u00faben\u00e9 pokrmy, ktor\u00e9 v priebehu mesiaca strieda s ur\u010ditou pravidelnos\u0165ou.<\/strong> Ak sa rad\u00edte do tejto skupiny, m\u00e1me pre v\u00e1s tip, ako si zapisovanie zjednodu\u0161i\u0165 \u2013 <strong>ukladajte si svoje jedl\u00e1.<\/strong> V aplik\u00e1cii na po\u010d\u00edtanie kal\u00f3ri\u00ed spravidla existuje mo\u017enos\u0165 vytvori\u0165 si vlastn\u00fd pokrm. Ke\u010f budete toto jedlo niekedy nabud\u00face vari\u0165 znovu, <strong>nemus\u00edte zlo\u017eito klika\u0165 na v\u0161etky ingrediencie. <\/strong>Sta\u010d\u00ed si len <strong>vybra\u0165 \u201esvoje\u201d jedlo, upravi\u0165 gram\u00e1\u017ee<\/strong> jednotliv\u00fdch ingredienci\u00ed a je to. Pod\u013ea potreby m\u00f4\u017eete napr\u00edklad <strong>zv\u00fd\u0161i\u0165 objem zeleniny na \u00fakor sacharidovej pr\u00edlohy,<\/strong> pr\u00edpadne prida\u0165 viac orie\u0161kov\u00e9ho masla, ke\u010f potrebujete doplni\u0165 tuky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1to funkcia je navy\u0161e ve\u013emi praktick\u00e1 napr\u00edklad pri pe\u010den\u00ed, lebo umo\u017e\u0148uje <strong>zap\u00edsa\u0165 si iba ur\u010dit\u00fa \u010das\u0165 z hotovej dobroty. <\/strong>Ke\u010f upe\u010diete dezert na cel\u00fd plech, nie je nutn\u00e9 si odkroji\u0165 k\u00fasok, zv\u00e1\u017ei\u0165 ho a prepo\u010d\u00edta\u0165, ko\u013eko jednotliv\u00fdch ingredienci\u00ed je vo va\u0161om k\u00fasku. Aplik\u00e1cia to urob\u00ed za v\u00e1s. T\u00fato funkciu takisto vyu\u017eijete, ke\u010f budete vari\u0165 pre viacero \u013eud\u00ed. Op\u00e4\u0165 <strong>zv\u00e1\u017eite len cel\u00fa svoju porciu a aplik\u00e1cia prepo\u010d\u00edta pomer jednotliv\u00fdch surov\u00edn.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Pl\u00e1nujte dopredu&nbsp;<\/h3>\n\n\n\n<p>Pre \u013eud\u00ed, ktor\u00ed v po\u010d\u00edtan\u00ed kal\u00f3ri\u00ed e\u0161te nie s\u00fa \u00faplne zbehl\u00ed, m\u00f4\u017eeme odporu\u010di\u0165 jedin\u00e9 \u2013 pl\u00e1nujte. Kto je pripraven\u00fd, nie je prekvapen\u00fd. A v tomto procese to plat\u00ed dvojn\u00e1sobne. Ver\u00edm, \u017ee <strong>po obede nechce<\/strong> <strong>nikto zap\u00edsa\u0165 do tabuliek to, \u010do u\u017e zjedol, a zisti\u0165, \u017ee mu na zvy\u0161ok d\u0148a zost\u00e1va len 200 kcal.<\/strong> Toto sa v\u0161ak m\u00f4\u017ee sta\u0165 \u013eahko ka\u017ed\u00e9mu, kto e\u0161te nem\u00e1 tu\u0161enia, ak\u00e1 n\u00e1lo\u017e energie sa m\u00f4\u017ee ukr\u00fdva\u0165 v ob\u013e\u00faben\u00fdch jedl\u00e1ch. V prv\u00fdch t\u00fd\u017ed\u0148och bude najlep\u0161ie, ke\u010f si aspo\u0148 v\u0161etky <strong>3 hlavn\u00e9 jedl\u00e1 napl\u00e1nujete a zap\u00ed\u0161ete de\u0148 dopredu.<\/strong> Nielen\u017ee si v\u010faka tomu rozpl\u00e1nujete jedlo rovnomerne na cel\u00fd de\u0148, ale navy\u0161e aj<strong> u\u0161etr\u00edte \u010das pri samotnom varen\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och, ke\u010f sa s potravinami bli\u017e\u0161ie zozn\u00e1mite, m\u00f4\u017eete u\u017e do aplik\u00e1ci\u00ed zapisova\u0165 v priebehu d\u0148a a <strong>nie je nutn\u00e9 robi\u0165 v\u0161etko dopredu.<\/strong> Budete ma\u0165 u\u017e predstavu, ko\u013eko kal\u00f3ri\u00ed a makro\u017eiv\u00edn maj\u00fa konkr\u00e9tne potraviny, a tak dok\u00e1\u017eete odhadn\u00fa\u0165 ve\u013ekos\u0165 porcie, aby ste si nevy\u010derpali v\u0161etky kal\u00f3rie v prvej polovici d\u0148a.<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"737\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg\" alt=\"Ako si zapisova\u0165 kal\u00f3rie v jedle\" class=\"wp-image-213302\" title=\"Ako si zapisova\u0165 kal\u00f3rie v jedle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1536x1008.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-2048x1344.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">   <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Neh\u013ea\u010fte len na kal\u00f3rie&nbsp;<\/h3>\n\n\n\n<p>Jasn\u00e9, kal\u00f3rie s\u00fa d\u00f4le\u017eit\u00e9 a ich pr\u00edjem rozhoduje o tom, \u010di budete chudn\u00fa\u0165, udr\u017eiava\u0165 si v\u00e1hu alebo pribera\u0165. <strong>Nie je to v\u0161ak jedin\u00fd ukazovate\u013e, ktor\u00fd by n\u00e1s mal zauj\u00edma\u0165.<\/strong> Ani pri tomto procese by sme nemali zab\u00fada\u0165 na dostatok <strong>ovocia (200 g), zeleniny (400 g)<\/strong> a na pitn\u00fd re\u017eim. Denne by sme mali vypi\u0165 aspo\u0148 <strong>30\u201345 ml na kg telesnej hmotnosti.<\/strong> V praxi to znamen\u00e1, \u017ee 60-kilov\u00e1 \u017eena by mala vypi\u0165 pribli\u017ene 1,8 \u2013 2,7 l a 80-kilov\u00fd mu\u017e 2,4 \u2013 3,6 l.<\/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\">6. \u010c\u00edtajte etikety<\/h3>\n\n\n\n<p>To, \u017ee po\u010d\u00edtate kal\u00f3rie, v\u00e1m umo\u017e\u0148uje do svojho denn\u00e9ho pr\u00edjmu <strong>zaradi\u0165 ob\u010das aj menej vhodn\u00e9 potraviny, a pritom si udr\u017eiava\u0165 v\u00e1hu alebo chudn\u00fa\u0165.<\/strong> Ni\u010d to v\u0161ak nemen\u00ed na fakte, \u017ee by ste sa vo v\u00e4\u010d\u0161ine pr\u00edpadov mali sna\u017ei\u0165 zvoli\u0165 \u010do<strong> najmenej spracovan\u00e9 potraviny, ktor\u00e9 telu dodaj\u00fa tie\u017e dostatok mikro\u017eiv\u00edn a potrebn\u00fdch l\u00e1tok. <\/strong>S vhodn\u00fdm v\u00fdberom v\u00e1m pom\u00f4\u017ee \u010d\u00edtanie etikiet. Ke\u010f uvid\u00edte v\u00fdrobok, ktor\u00e9ho zlo\u017eenie je na 8 riadkov a obsahuje zlo\u017eky, n\u00e1zvy ktor\u00fdch ste nikdy nepo\u010duli, rad\u0161ej ho vr\u00e1\u0165te sp\u00e4\u0165 do reg\u00e1la.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co tak sa sk\u00fasi\u0165 riadi\u0165 <strong>k\u00fazeln\u00fdm pravidlom 80:20, ke\u010f 80 % toho, \u010do zjete, tvoria kvalitn\u00e9 potraviny, a zvy\u0161n\u00fdch 20 % jedl\u00e1, ktor\u00e9 s\u00fa menej vhodn\u00e9,<\/strong> ale pote\u0161ia va\u0161u du\u0161u a uspokoja chute. Viac o tom, ako toto pravidlo funguje, n\u00e1jdete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ako jes\u0165 pizzu, sladkosti, a napriek tomu chudn\u00fa\u0165 v\u010faka IIFYM?<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg\" alt=\"Ako sa vyzna\u0165 v zlo\u017een\u00ed potrav\u00edn\" class=\"wp-image-213315\" title=\"Ako sa vyzna\u0165 v zlo\u017een\u00ed potrav\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">    <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Nepanik\u00e1rte, ke\u010f urob\u00edte chybu<\/h3>\n\n\n\n<p>Nikto nie je dokonal\u00fd a<strong> s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou budete zo za\u010diatku robi\u0165 chyby.<\/strong> Niekedy sa m\u00f4\u017ee dokonca sta\u0165, \u017ee z nevedomosti svoj pr\u00edjem<strong> pre\u0161vihnete aj o stovky kal\u00f3ri\u00ed<\/strong> (ke\u010f si napr\u00edklad zapo\u010d\u00edtate nejak\u00fa surovinu v uvarenom stave namiesto surov\u00e9ho). Rozhodne kv\u00f4li tomu nemajte v\u00fd\u010ditky. Ke\u010f prestrel\u00edte pokojne aj o 500 kcal, nie je to ni\u010d, \u010do by hodinka behu nenapravila. <strong>Po\u010d\u00edtanie kal\u00f3ri\u00ed je proces, v ktorom sa budete ma\u0165 neust\u00e1le \u010do u\u010di\u0165.<\/strong> Uvid\u00edte, \u017ee \u010dasom budete lep\u0161\u00ed a presnej\u0161\u00ed, a\u017e nakoniec dospejete k tomu, \u017ee <strong>v\u00e1hu nebudete potrebova\u0165 a nau\u010d\u00edte sa v\u0161etko odhadn\u00fa\u0165.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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>Po\u010d\u00edtanie kal\u00f3ri\u00ed rozhodne nie je pre ka\u017ed\u00e9ho, \u010do je v poriadku. Za predpokladu, \u017ee sa do tohto procesu <strong>pust\u00edte, nau\u010d\u00edte sa jedlu lep\u0161ie porozumie\u0165, budete vedie\u0165, ako si spr\u00e1vne vybra\u0165, pr\u00edpadne sa prestanete b\u00e1\u0165 ur\u010dit\u00fdch potrav\u00edn, navy\u0161e budete schopn\u00ed \u017ei\u0165 zdrav\u0161ie a udr\u017ea\u0165 si postavu.<\/strong> Zo za\u010diatku je v\u0161ak potrebn\u00e9 obrni\u0165 sa trpezlivos\u0165ou a prija\u0165 t\u00fato nov\u00fa \u010dinnos\u0165 ako proces, v ktorom sa st\u00e1le zdokona\u013eujete. Uvid\u00edte, \u017ee po\u010d\u00edtanie kal\u00f3ri\u00ed bude pre v\u00e1s \u010d\u00edm \u010falej, t\u00fdm jednoduch\u0161ie, a\u017e dospejete do f\u00e1zy, ke\u010f <strong>v\u00e1hu nebudete potrebova\u0165.<\/strong> Pre be\u017en\u00e9ho \u010dloveka toti\u017eto po\u010d\u00edtanie kal\u00f3ri\u00ed rozhodne nie je na cel\u00fd \u017eivot. T\u00e1to pom\u00f4cka v\u00e1m bude sta\u010di\u0165 najm\u00e4 v za\u010diatkoch, prv ne\u017e sa nau\u010d\u00edte s jedlom pracova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na tom vy \u2013 po\u010d\u00edtate kal\u00f3rie alebo sa len chyst\u00e1te za\u010da\u0165? Pode\u013ete sa s nami o svoje sk\u00fasenosti v koment\u00e1roch a nezabudnite zdie\u013ea\u0165 \u010dl\u00e1nok medzi svojimi priate\u013emi. Mo\u017eno im t\u00fdm pom\u00f4\u017eete zjednodu\u0161i\u0165 si cel\u00fd proces, a tak dosiahnu\u0165 svoj cie\u013e.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Po\u010d\u00edtanie kal\u00f3ri\u00ed m\u00f4\u017ee zo za\u010diatku p\u00f4sobi\u0165 zlo\u017eito, ni\u010d to v\u0161ak nemen\u00ed na tom, \u017ee ide o ve\u013emi efekt\u00edvny sp\u00f4sob, ako schudn\u00fa\u0165 a udr\u017ea\u0165 si postavu. V \u010dl\u00e1nku v\u00e1m porad\u00edme, ako si zjednodu\u0161i\u0165 po\u010d\u00edtanie kal\u00f3ri\u00ed. <\/p>\n","protected":false},"author":100,"featured_media":213343,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6125,6154,6082],"filter_section":[],"filter_attribute":[13036,13034],"class_list":{"0":"post-213732","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-kalorie","10":"tag-makroziviny","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-diety-a-vyzivove-smery","13":"filter_attribute-zaklady-chudnutia","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>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie a dosiahnu\u0165 tak svoje ciele - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako za\u010da\u0165 po\u010d\u00edta\u0165 kal\u00f3rie? 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