{"id":218123,"date":"2021-02-05T13:45:47","date_gmt":"2021-02-05T12:45:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=218123"},"modified":"2023-10-06T15:43:34","modified_gmt":"2023-10-06T13:43:34","slug":"co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/","title":{"rendered":"\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?"},"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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Preco_by_ste_mali_chciet_jest_zdravo\" title=\"Pre\u010do by ste mali chcie\u0165 jes\u0165 zdravo?\">Pre\u010do by ste mali chcie\u0165 jes\u0165 zdravo?<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Ako_sa_da_definovat_zdrave_stravovanie\" title=\"Ako sa d\u00e1 definova\u0165 zdrav\u00e9 stravovanie?&nbsp;\">Ako sa d\u00e1 definova\u0165 zdrav\u00e9 stravovanie?&nbsp;<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Zdrava_strava\" title=\"Zdrav\u00e1 strava:\">Zdrav\u00e1 strava:<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Ako_sa_naucit_jest_zdravo\" title=\"Ako sa nau\u010di\u0165 jes\u0165 zdravo?&nbsp;\">Ako sa nau\u010di\u0165 jes\u0165 zdravo?&nbsp;<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Co_jest_a_pit_v_mensom_mnozstve_aby_ste_boli_zdravsi\" title=\"\u010co jes\u0165 a pi\u0165 v men\u0161om mno\u017estve, aby ste boli zdrav\u0161\u00ed?&nbsp;\">\u010co jes\u0165 a pi\u0165 v men\u0161om mno\u017estve, aby ste boli zdrav\u0161\u00ed?&nbsp;<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Ake_potraviny_obsahuju_najviac_soli_cukru_tuku_a_mali_by_sme_ich_jest_co_najmenej\" title=\"Ak\u00e9&nbsp;potraviny obsahuj\u00fa najviac soli, cukru, tuku a mali by sme ich jes\u0165 \u010do najmenej?\">Ak\u00e9&nbsp;potraviny obsahuj\u00fa najviac soli, cukru, tuku a mali by sme ich jes\u0165 \u010do najmenej?<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Zdravy_jedalnicek_nie_je_zlozity_Zacnite_jest_zdravsie_este_dnes\" title=\"Zdrav\u00fd jed\u00e1lni\u010dek nie je zlo\u017eit\u00fd. Za\u010dnite jes\u0165 zdrav\u0161ie e\u0161te dnes\">Zdrav\u00fd jed\u00e1lni\u010dek nie je zlo\u017eit\u00fd. Za\u010dnite jes\u0165 zdrav\u0161ie e\u0161te dnes<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Kazde_jedlo_si_vytvorte_podla_pravidiel_zdraveho_taniera\" title=\"Ka\u017ed\u00e9 jedlo si vytvorte pod\u013ea pravidiel zdrav\u00e9ho taniera\">Ka\u017ed\u00e9 jedlo si vytvorte pod\u013ea pravidiel zdrav\u00e9ho taniera<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Co_robit_ked_chcete_schudnut\" title=\"\u010co robi\u0165, ke\u010f chcete schudn\u00fa\u0165?\">\u010co robi\u0165, ke\u010f chcete schudn\u00fa\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Co_robit_ked_chcete_nabrat_svaly\" title=\"\u010co robi\u0165, ke\u010f chcete nabra\u0165 svaly?\">\u010co robi\u0165, ke\u010f chcete nabra\u0165 svaly?<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#Co_rozhodne_nie_je_zdrava_strava\" title=\"\u010co rozhodne nie je zdrav\u00e1 strava?\">\u010co rozhodne nie je zdrav\u00e1 strava?<\/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\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/#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>\u013dudia si \u010d\u00edm \u010falej, t\u00fdm viac uvedomuj\u00fa d\u00f4le\u017eitos\u0165 zdrav\u00e9ho stravovania, ktor\u00e9 by malo by\u0165 pevnou s\u00fa\u010das\u0165ou ka\u017edodenn\u00e9ho \u017eivota n\u00e1s v\u0161etk\u00fdch. \u010co to ale zdrav\u00e9 stravovanie vlastne znamen\u00e1? Nebojte sa ni\u010d, <strong>nie je to brokolica na pare s varen\u00fdm kurac\u00edm m\u00e4som ani \u0161al\u00e1t so \u0161al\u00e1tom trikr\u00e1t denne,<\/strong> ako by sa na prv\u00fd poh\u013ead mohlo zda\u0165. Nemus\u00edte ani hne\u010f be\u017ea\u0165 do kn\u00edhkupectva po najnov\u0161iu prevratn\u00fa kni\u017eku o zdravom stravovan\u00ed a za\u010da\u0165 <strong>vyra\u010fova\u0165 pe\u010divo, mlie\u010dne v\u00fdrobky alebo sa vyh\u00fdba\u0165 lepku ako \u010dert kr\u00ed\u017eu.<\/strong> Mo\u017eno budete dokonca prekvapen\u00ed, ako m\u00f4\u017ee t\u00e1 zdrav\u00e1 strava vyzera\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O zdravej strave, \u017eia\u013e, st\u00e1le koluje mno\u017estvo zbyto\u010dn\u00fdch m\u00fdtov a presved\u010den\u00ed, ktor\u00e9 robia problematiku stravovania \u010faleko zlo\u017eitej\u0161iu, ako je potrebn\u00e9. Spome\u0148te si, \u010do v\u0161etko ste o zdravom stravovan\u00ed po\u010duli. Raz je za <strong>vinn\u00edka celosvetovej obezity ozna\u010dovan\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/lepok-je-naozaj-skodlivy-pre-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lepok,<\/a><\/strong> potom s\u00fa to tuky alebo cukor a <strong>pod\u013ea dokumentov na Netflixe sa zase m\u00f4\u017ee zda\u0165, \u017ee by sme sa v\u0161etci mali sta\u0165 veg\u00e1nmi.<\/strong> Kv\u00f4li takej informa\u010dnej d\u017eungli niet divu, \u017ee \u013eudia \u010dasto v pokusoch o zdrav\u0161ie stravovanie zlyh\u00e1vaj\u00fa alebo s t\u00fdm rad\u0161ej ani neza\u010d\u00ednaj\u00fa, preto\u017ee je im proti srsti my\u0161lienka, \u017ee by museli jes\u0165 napr\u00edklad len ur\u010dit\u00fd druh potrav\u00edn. Ono je to ale v\u0161etko o dos\u0165 jednoduch\u0161ie, to si len my sami veci zbyto\u010dne komplikujeme.<\/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\"><span class=\"ez-toc-section\" id=\"Preco_by_ste_mali_chciet_jest_zdravo\"><\/span>Pre\u010do by ste mali chcie\u0165 jes\u0165 zdravo?<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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg\" alt=\"Pre\u010do zdravo jes\u0165? Budete zdrav\u0161\u00ed, sebavedomej\u0161\u00ed a \u0161t\u00edhlej\u0161\u00ed.\" class=\"wp-image-215851\" title=\"Pre\u010do zdravo jes\u0165? Budete zdrav\u0161\u00ed, sebavedomej\u0161\u00ed a \u0161t\u00edhlej\u0161\u00ed.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1176w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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>Spojitos\u0165 v\u00fd\u017eivy a \u013eudsk\u00e9ho zdravia<\/strong> je dnes u\u017e presk\u00faman\u00e1 nespo\u010detn\u00fdm mno\u017estvom vedeck\u00fdch \u0161t\u00fadi\u00ed, \u013eudskou hist\u00f3riou alebo samotn\u00fdm pozorovan\u00edm svojho vlastn\u00e9ho \u017eivota v priebehu \u010dasu. Optim\u00e1lna v\u00fd\u017eiva je aj jeden z d\u00f4vodov, pre\u010do sa <strong>obyvatelia takzvan\u00fdch modr\u00fdch z\u00f3n v priemere do\u017e\u00edvaj\u00fa najvy\u0161\u0161ieho veku.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u010co v\u00e1m m\u00f4\u017ee prinies\u0165 zdrav\u0161ie stravovanie?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Zdrav\u00e1 strava m\u00f4\u017ee v\u00fdrazne zn\u00ed\u017ei\u0165<strong> riziko vzniku najv\u00e4\u010d\u0161\u00edch svetov\u00fdch zabijakov<\/strong> v podobe kardiovaskul\u00e1rnych ochoren\u00ed a rakoviny. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/li>\n\n\n\n<li><strong>Lep\u0161iu kvalitu \u017eivota.<\/strong> Zdrav\u0161ie stravovacie n\u00e1vyky s\u00fa v\u0161eobecne sp\u00e1jan\u00e9 s ni\u017e\u0161ou telesnou hmotnos\u0165ou, \u010do znamen\u00e1 men\u0161iu pravdepodobnos\u0165 vzniku cukrovky 2. typu alebo probl\u00e9mov s k\u013abmi. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/li>\n\n\n\n<li><strong>Zlep\u0161enie alebo aspo\u0148 udr\u017eanie mozgov\u00fdch funkci\u00ed vr\u00e1tane pam\u00e4ti a dobr\u00fa n\u00e1ladu.<\/strong> Strava m\u00e1 v\u0161eobecne vplyv na pocit \u00fanavy aj na to, ako sa c\u00edtime. Zlep\u0161enie jed\u00e1lni\u010dka je tak dobrou cestou, ako dobi\u0165 baterky a viac sa na svet usmieva\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20139]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Zdrav\u0161ie tr\u00e1venie<\/strong>&nbsp;v\u010faka optim\u00e1lnemu pr\u00edjmu vl\u00e1kniny, prebiot\u00edk a probiot\u00edk. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Lep\u0161iu \u0161portov\u00fa v\u00fdkonnos\u0165 a telesn\u00e9 zlo\u017eenie.<\/strong> Dostato\u010dn\u00fdm pr\u00edjmom v\u0161etk\u00fdch z\u00e1kladn\u00fdch \u017eiv\u00edn podpor\u00edte svoju v\u00fdkonnos\u0165 v akomko\u013evek \u0161portovom odvetv\u00ed, zlep\u0161\u00edte navy\u0161e svoje telesn\u00e9 zlo\u017eenie v prospech svalovej hmoty a \u00fabytku tukov\u00e9ho tkaniva. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313]&nbsp;<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ako vid\u00edte, zdrav\u00e1 strava a zdrav\u0161ie stravovacie n\u00e1vyky v\u00e1m m\u00f4\u017eu prinies\u0165 rad v\u00fdhod. Najd\u00f4le\u017eitej\u0161ia je podpora celkov\u00e9ho zdravia, ktor\u00e9 m\u00e1me v\u0161etci len jedno. \u010casto sa o\u0148 v\u0161ak za\u010dneme stara\u0165, a\u017e ke\u010f sa objav\u00ed nejak\u00fd zdravotn\u00fd probl\u00e9m, \u010do u\u017e je trochu neskoro.<strong> Je lep\u0161ie predsa probl\u00e9mom predch\u00e1dza\u0165, ako ich potom \u201ehasi\u0165\u201c.&nbsp;&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=\"Ako_sa_da_definovat_zdrave_stravovanie\"><\/span>Ako sa d\u00e1 definova\u0165 zdrav\u00e9 stravovanie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/dictionary.cambridge.org\/dictionary\/english\/health-food\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pod\u013ea slovn\u00edka Cambridge University<\/a> je zdrav\u00e9 jedlo tak\u00e9, o ktorom sa ver\u00ed, \u017ee je dobr\u00e9 pre \u013eudsk\u00e9 zdravie, preto\u017ee neobsahuje umel\u00e9 chemik\u00e1lie ani pr\u00edli\u0161 ve\u013ea cukru alebo tuku. Keby ste si pre\u0161tudovali, \u010do o zdravom stravovan\u00ed <a class=\"ek-link\" href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hovor\u00ed WHO<\/a>, na\u0161li by ste aj nejak\u00e9 \u010d\u00edseln\u00e9 vyjadrenie toho, ako by zdrav\u00e1 strava (ne)mala vyzera\u0165. Nebudeme to zatia\u013e zbyto\u010dne komplikova\u0165 a pozrieme sa na to, <strong>ako by sme mohli definova\u0165 zdrav\u00e9 stravovanie \u010faleko jednoduch\u0161ie a v\u00fdsti\u017enej\u0161ie.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/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=\"28324,6322,6219,30248,5250,5951,9061,29851,29401,30342,34207,49306,28189,29956,7076\" ><\/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\"><span class=\"ez-toc-section\" id=\"Zdrava_strava\"><\/span>Zdrav\u00e1 strava:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Kontroluje energetick\u00fd pr\u00edjem<\/h3>\n\n\n\n<p><strong>Fyzik\u00e1lne z\u00e1kony platia pre ka\u017ed\u00e9ho<\/strong> z n\u00e1s, a preto k\u013e\u00fa\u010dom <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k&nbsp;chudnutiu<\/a> alebo priberaniu je st\u00e1le star\u00fd zn\u00e1my energetick\u00fd pr\u00edjem vs. v\u00fddaj. Organizmus dok\u00e1\u017ee najlep\u0161ie fungova\u0165, ke\u010f m\u00e1 dostatok energie, bez ktorej by doch\u00e1dzalo k potl\u00e1\u010daniu niektor\u00fdch telesn\u00fdch funkci\u00ed, ako s\u00fa imunitn\u00e9 alebo reproduk\u010dn\u00e9 funkcie. Na druhej strane, ne\u00famerne vysok\u00fd energetick\u00fd pr\u00edjem vedie k zvy\u0161ovaniu telesnej hmotnosti a zv\u00e4\u010d\u0161eniu tukov\u00fdch z\u00e1sob. <span class=\"tadv-color\" style=\"color: #ff6600\">[15\u201316]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ako si vypo\u010d\u00edta\u0165 energetick\u00fd pr\u00edjem vzh\u013eadom na va\u0161e potreby, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <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> Ko\u013eko energie a makro\u017eiv\u00edn jes\u0165, ke\u010f chcete schudn\u00fa\u0165 alebo nabra\u0165 svaly?<\/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\/02\/IMG_7234-__-Occ-1124x749.jpg\" alt=\"Ako sa nau\u010di\u0165 jes\u0165 zdravo? \" class=\"wp-image-215875\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako sa nau\u010di\u0165 jes\u0165 zdravo? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Poskytuje optim\u00e1lne mno\u017estvo \u017eiv\u00edn<\/h3>\n\n\n\n<p><strong>Jedlo nie je len oby\u010dajn\u00e9 palivo.<\/strong> Obsahuje rad vitam\u00ednov, miner\u00e1lnych a biologicky akt\u00edvnych l\u00e1tok, ktor\u00e9 v organizme plnia mno\u017estvo d\u00f4le\u017eit\u00fdch \u00faloh. Tak\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a> sa z\u00fa\u010dast\u0148uje viac ako 300 biochemick\u00fdch reakci\u00ed, ktor\u00e9 by bez neho nemohli prebehn\u00fa\u0165. <strong>Ka\u017ed\u00e9 jedlo m\u00e1 ur\u010dit\u00fa nutri\u010dn\u00fa denzitu,<\/strong> teda podiel obsahu energie a mikro\u017eiv\u00edn na jednotku hmotnosti. A preto\u017ee zdrav\u00e1 strava m\u00e1 poskytova\u0165 optim\u00e1lne mno\u017estvo energie aj mikro\u017eiv\u00edn, je potrebn\u00e9 vedie\u0165, ko\u013eko a ak\u00e9ho jedla je vhodn\u00e9 jes\u0165 vzh\u013eadom na individu\u00e1lne potreby.<\/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>M\u00e1 viac kal\u00f3ri\u00ed 100 gramov cookies su\u0161ienok alebo 100 gramov bobu\u013eovit\u00e9ho ovocia?<\/strong> Spr\u00e1vne, cookies su\u0161ienky maj\u00fa zhruba o 430 kcal viac, maj\u00fa tak <strong>vysok\u00fa energetick\u00fa denzitu<\/strong>&nbsp;a naopak, n\u00edzku nutri\u010dn\u00fa denzitu, preto\u017ee neobsahuj\u00fa ve\u013ea mikro\u017eiv\u00edn.<\/li>\n\n\n\n<li><strong>M\u00e1 viac mikro\u017eiv\u00edn 100 gramov su\u0161ienok alebo 100 gramov bobu\u013eovit\u00e9ho ovocia?<\/strong> Ako u\u017e asi tu\u0161\u00edte, na plnej \u010diare vyhr\u00e1va bobu\u013eovit\u00e9 ovocie, ktor\u00e9 obsahuje viac mikro\u017eiv\u00edn vr\u00e1tane siln\u00fdch antioxidantov, preto m\u00e1 n\u00edzku energetick\u00fa denzitu a naopak, <strong>vysok\u00fa nutri\u010dn\u00fa denzitu.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energiu aj mikro\u017eiviny potrebuje v strave prij\u00edma\u0165 ka\u017ed\u00fd. <strong>Len je potrebn\u00e9 trochu prem\u00fd\u0161\u013ea\u0165 o nutri\u010dnej \u010di energetickej hodnote potrav\u00edn a pod\u013ea toho si ich tie\u017e vybera\u0165. <\/strong>To ale neznamen\u00e1, \u017ee by ste si v \u017eivote nemohli da\u0165 ni\u010d sladk\u00e9. V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma, ako si dopria\u0165 sladk\u00e9 bez v\u00fd\u010ditiek, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tipov, ako ma\u0161krti\u0165 a nepribera\u0165.&nbsp;<\/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<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\/02\/OOOK-_-IMG_6330-749x1124.jpg\" alt=\"Ako sa c\u00edti\u0165 a vyzera\u0165 lep\u0161ie?\" class=\"wp-image-215903\" title=\"Ako sa c\u00edti\u0165 a vyzera\u0165 lep\u0161ie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330.jpg 1332w\" 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<h3 class=\"wp-block-heading is-style-default\">3. Pom\u00e1ha vyzera\u0165 a c\u00edti\u0165 sa lep\u0161ie<\/h3>\n\n\n\n<p>V\u010faka tomu, \u017ee <strong>zdrav\u00e1<\/strong> <strong>strava <\/strong>dok\u00e1\u017ee kontrolova\u0165 energetick\u00fd pr\u00edjem bez toho, aby ste museli po\u010d\u00edta\u0165 kal\u00f3rie, <strong>m\u00e1 obrovsk\u00fd vplyv na n\u00e1\u0161 vzh\u013ead, sebavedomie aj to, ako sa c\u00edtime.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa nau\u010d\u00edte p\u00e1r z\u00e1kladn\u00fdch princ\u00edpov zdrav\u00e9ho stravovania a budete sledova\u0165, ako na to va\u0161e telo reaguje, ste schopn\u00ed robi\u0165 v stravovan\u00ed \u010diastkov\u00e9 zmeny, ktor\u00e9 v\u00e1s doved\u00fa napr\u00edklad k va\u0161ej vyt\u00fa\u017eenej postave. Pokia\u013e chcete schudn\u00fa\u0165, mo\u017eno bude na za\u010diatok sta\u010di\u0165 <strong>zamera\u0165 sa na dostatok bielkov\u00edn, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny<\/a>, ovocia a menej vysoko priemyselne spracovan\u00fdch potrav\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00e9 stravovacie n\u00e1vyky v\u00e1m maj\u00fa pom\u00f4c\u0165, aby ste sa c\u00edtili vo svojom tele dobre a \u017eili zdrav\u00fd a naplnen\u00fd \u017eivot, ni\u010d viac, ni\u010d menej. V pr\u00edpade, \u017ee sa chcete dozvedie\u0165 viac o tom, ako schudn\u00fa\u0165 bez po\u010d\u00edtania kal\u00f3ri\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kalorick\u00fd deficit: Ako chudn\u00fa\u0165 a ma\u0165 aj svoj vlastn\u00fd \u017eivot?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Podporuje \u0161portov\u00fa v\u00fdkonnos\u0165<\/h3>\n\n\n\n<p>Pokia\u013e sa zauj\u00edmate o zdrav\u00fa stravu a akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, pravdepodobne sa tie\u017e venujete nejakej \u0161portovej aktivite alebo naopak, prem\u00fd\u0161\u013eate, <strong>ako pomocou stravy podpori\u0165 \u0161portov\u00fa v\u00fdkonnos\u0165.<\/strong> Aj s t\u00fdm v\u00e1m zdrav\u00e1 strava pom\u00f4\u017ee v\u010faka tomu, \u017ee kontroluje energetick\u00fd pr\u00edjem a poskytuje cenn\u00e9 makro\u017eiviny, ktor\u00e9 najm\u00e4 \u0161portovci \u010dasto potrebuj\u00fa vo zv\u00fd\u0161enej miere. \u0160print\u00e9ri alebo kolekt\u00edvni \u0161portovci tak ocenia o nie\u010do <strong>vy\u0161\u0161\u00ed pr\u00edjem sacharidov,<\/strong> zatia\u013e \u010do bodybuilderi a fitness \u0161portovci bud\u00fa <strong>profitova\u0165 z vy\u0161\u0161ieho pr\u00edjmu bielkov\u00edn.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Je zalo\u017een\u00e1 na v\u00fdsledkoch<\/h3>\n\n\n\n<p><strong>Va\u0161e doteraj\u0161ie stravovacie n\u00e1vyky v\u00e1s doviedli k nejak\u00e9mu v\u00fdsledku<\/strong> a dajme tomu, \u017ee s t\u00fdmto v\u00fdsledkom a t\u00fdm, ako sa c\u00edtite alebo vyzer\u00e1te, nie ste \u00faplne spokojn\u00ed a chceli by ste to zmeni\u0165. Mo\u017eno ste presved\u010den\u00ed, \u017ee jete naozaj zdravo, ale aj tak sa vo svojom tele nec\u00edtite komfortne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzh\u013eadom na to, \u017ee zdrav\u00e1 strava kontroluje energetick\u00fd pr\u00edjem, poskytuje optim\u00e1lne mno\u017estvo mikro\u017eiv\u00edn a pom\u00e1ha c\u00edti\u0165 sa a vyzera\u0165 lep\u0161ie, je mo\u017en\u00e9, \u017ee <strong>nejete zase tak zdravo, ako si mysl\u00edte.<\/strong> \u010co je konkr\u00e9tne pre v\u00e1s vlastne zdrav\u00e1 strava? Ke\u010f vezmete do \u00favahy v\u00fdsledky svojich nutri\u010dn\u00fdch rozhodnut\u00ed a stravovac\u00edch n\u00e1vykov, m\u00f4\u017ee v\u00e1m to dos\u0165 u\u013eah\u010di\u0165 robi\u0165 lep\u0161ie rozhodnutia v bud\u00facnosti. Pri snahe o zmenu telesn\u00e9ho zlo\u017eenia <strong>nesta\u010d\u00ed sledova\u0165 len v\u00e1hu, ale \u010faleko lep\u0161ie je sledova\u0165 aj \u010fal\u0161ie parametre v podobe telesn\u00fdch obvodov.<\/strong> Pokia\u013e sa chcete dozvedie\u0165, pre\u010do v\u00e1ha nie je spo\u013eahliv\u00fdm ukazovate\u013eom pokroku, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/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<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=\"793\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg\" alt=\"Zdrav\u00e1 v\u00fd\u017eiva podporuje fyzick\u00e9 aj psychick\u00e9 zdravie\" class=\"wp-image-215949\" title=\"Zdrav\u00e1 v\u00fd\u017eiva podporuje fyzick\u00e9 aj psychick\u00e9 zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg 793w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190.jpg 1068w\" sizes=\"auto, (max-width: 793px) 100vw, 793px\" \/><\/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<h3 class=\"wp-block-heading is-style-default\">6. Podporuje psychick\u00e9 aj fyzick\u00e9 zdravie<\/h3>\n\n\n\n<p><strong>Zdrav\u0161ie stravovacie n\u00e1vyky spravidla znamenaj\u00fa ni\u017e\u0161iu telesn\u00fa hmotnos\u0165,<\/strong> viac energie a menej \u00fanavy v priebehu d\u0148a. Zdrav\u00e1 telesn\u00e1 hmotnos\u0165 znamen\u00e1 tie\u017e zn\u00ed\u017eenie rizika vzniku radu civiliza\u010dn\u00fdch ochoren\u00ed. Strava m\u00e1 vplyv aj na to, ako sa c\u00edtime. Poukazuje sa dokonca aj na to, \u017ee <strong>potraviny bohat\u00e9 na probiotik\u00e1 m\u00f4\u017eu ma\u0165 pozit\u00edvny vplyv na psychick\u00e9 zdravie.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20139] [17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So silnej\u0161ou imunitou a podporou fyzick\u00e9ho aj psychick\u00e9ho zdravia v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/wim-hof-ladovy-muz-ktory-uci-ludi-byt-zdravsimi-a-psychicky-odolnejsimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Wim Hofova met\u00f3da<\/a> alebo samotn\u00e9 otu\u017eovanie. Ak v\u00e1s zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako z\u00edska\u0165 silnej\u0161iu imunitu v\u010faka otu\u017eovaniu?<\/strong>&nbsp; <\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Zni\u017euje riziko vzniku civiliza\u010dn\u00fdch ochoren\u00ed<\/h3>\n\n\n\n<p>Zdrav\u00e1 strava poskytuje dostatok zdraviu prospe\u0161n\u00fdch \u017eiv\u00edn aj \u010fal\u0161\u00edch l\u00e1tok, ktor\u00e9 maj\u00fa ochrann\u00fd charakter a pom\u00e1haj\u00fa predch\u00e1dza\u0165 chorob\u00e1m. To plat\u00ed najm\u00e4 o vl\u00e1knine a jej pozit\u00edvnom vplyve na <strong>zn\u00ed\u017een\u00ed rizika vzniku niektor\u00fdch druhov rakoviny,<\/strong> hlavne rakoviny hrub\u00e9ho \u010dreva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00e1 strava m\u00f4\u017ee \u010falej <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 riziko vzniku kardiovaskul\u00e1rnych ochoren\u00ed alebo inzul\u00ednovej rezistencie a cukrovky 2. typu.<\/strong> Tak\u00fdm skvalitnen\u00edm stravy je ozaj mo\u017en\u00e9 pozit\u00edvne ovplyvni\u0165 va\u0161e s\u00fa\u010dasn\u00e9 aj bud\u00face zdravie. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134] [21\u201322]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Je dlhodobo udr\u017eate\u013en\u00e1 pre v\u00e1s a pre plan\u00e9tu<\/h3>\n\n\n\n<p>Dok\u00e1\u017eete si predstavi\u0165 stravova\u0165 sa rovnako o rok, dva, p\u00e4\u0165 \u010di desa\u0165 rokov? <strong>Zdrav\u00e1 strava mus\u00ed by\u0165 dlhodobo udr\u017eate\u013en\u00e1 pre v\u00e1s aj pre na\u0161u plan\u00e9tu,<\/strong> preto\u017ee \u010fal\u0161iu u\u017e nem\u00e1me. Po\u010det \u013eud\u00ed, pre ktor\u00fdch je potrebn\u00e9 zaisti\u0165 ob\u017eivu, sa v s\u00favislosti s rast\u00facou popul\u00e1ciou neust\u00e1le zv\u00e4\u010d\u0161uje, ale po\u013enohospod\u00e1rske kapacity s\u00fa vy\u010derpate\u013en\u00e9. Pr\u00e1ve preto je d\u00f4le\u017eit\u00e9 o jedle o nie\u010do viac prem\u00fd\u0161\u013ea\u0165 a zbyto\u010dne n\u00edm neplytva\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V priese\u010dn\u00edku dlhodobo udr\u017eate\u013enej stravy pre n\u00e1s aj pre plan\u00e9tu le\u017eia skupiny potrav\u00edn, ktor\u00e9 tomu m\u00f4\u017eu pom\u00f4c\u0165, z\u00e1rove\u0148 s\u00fa s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka. Medzi tak\u00e9 potraviny patria: <strong>lok\u00e1lne a sez\u00f3nne ovocie, zelenina, zemiaky, obilniny alebo strukoviny.<\/strong><\/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\/02\/TZP07036-____OK-1124x750.jpg\" alt=\"Zdrav\u00e1 v\u00fd\u017eiva zni\u017euje riziko vzniku rakoviny, kardiovaskul\u00e1rnych ochoren\u00ed alebo cukrovky 2. typu\" class=\"wp-image-215968\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Zdrav\u00e1 v\u00fd\u017eiva zni\u017euje riziko vzniku rakoviny, kardiovaskul\u00e1rnych ochoren\u00ed alebo cukrovky 2. typu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_sa_naucit_jest_zdravo\"><\/span>Ako sa nau\u010di\u0165 jes\u0165 zdravo?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako vid\u00edte, strava m\u00e1 obrovsk\u00fd vplyv na v\u0161etky aspekty n\u00e1\u0161ho \u017eivota. <strong>Ke\u010f k zdrav\u00e9mu jed\u00e1lni\u010dku prid\u00e1te e\u0161te aj pohyb, za\u010dn\u00fa sa s vami dia\u0165 doslova z\u00e1zraky.<\/strong> Z\u00e1rove\u0148 to nie je v\u00f4bec \u0165a\u017ek\u00e9, sta\u010d\u00ed na to \u00eds\u0165 postupne a bez extr\u00e9mnych pr\u00edstupov. Tie s\u00edce s\u013eubuj\u00fa nemo\u017en\u00e9 najnesk\u00f4r do dvoch dn\u00ed, no realita je \u00faplne niekde inde. Pod\u013ea WHO je <strong>nezdrav\u00e1 strava spolo\u010dne s nedostatkom pohybovej aktivity najv\u00e4\u010d\u0161\u00edm glob\u00e1lnym rizikom pre \u013eudsk\u00e9 zdravie.<\/strong> Aj najnov\u0161ie v\u00fd\u017eivov\u00e9 odpor\u00fa\u010dania pre ob\u010danov USA na obdobie 2020 \u2013 2025 sa spolu s odpor\u00fa\u010daniami WHO, E\u00da a \u010fal\u0161\u00edch kraj\u00edn zhoduj\u00fa v nieko\u013ek\u00fdch z\u00e1sadn\u00fdch nutri\u010dn\u00fdch faktoroch. <span style=\"color: #ff6600\" class=\"tadv-color\">[14] [23\u201324]<\/span><\/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_jest_a_pit_v_mensom_mnozstve_aby_ste_boli_zdravsi\"><\/span>\u010co jes\u0165 a pi\u0165 v men\u0161om mno\u017estve, aby ste boli zdrav\u0161\u00ed?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na vzorovom pr\u00edklade priemern\u00e9ho \u010dloveka, ktor\u00e9ho denn\u00fd pr\u00edjem je 2&nbsp;000 kcal, si uk\u00e1\u017eeme, maxim\u00e1lne ko\u013eko gramov jednotliv\u00fdch zlo\u017eiek v\u00fd\u017eivy by mohol prija\u0165 za de\u0148. <\/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>Nas\u00fdten\u00e9 mastn\u00e9 kyseliny (tuky).<\/strong> Ich pr\u00edjem by mal tvori\u0165 <strong>maxim\u00e1lne 10 % celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong> Nach\u00e1dzaj\u00fa sa predov\u0161etk\u00fdm v \u017eivo\u010d\u00ed\u0161nych v\u00fdrobkoch, ako s\u00fa \u00fadeniny, maslo, mas\u0165, plnotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky. N\u00e1jdeme ich ale aj v rastlinn\u00fdch zdrojoch napr\u00edklad v podobe kokosov\u00e9ho tuku. <strong>Maxim\u00e1lny pr\u00edjem = 22 g<\/strong><\/li>\n\n\n\n<li><strong>Trans-nenas\u00fdten\u00e9 tuky.<\/strong> Tie by mali tvori\u0165 <strong>maxim\u00e1lne 1 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong> Ide o tuky, ktor\u00e9 sa v\u0161eobecne vyr\u00e1baj\u00fa priemyselne a ich hlavn\u00fdm zdrojom s\u00fa \u010diasto\u010dne stu\u017een\u00e9 tuky, ktor\u00e9 sa daj\u00fa jednoducho zisti\u0165 \u010d\u00edtan\u00edm etikiet v\u00fdrobku. Ich zdrojom s\u00fa najm\u00e4 r\u00f4zne druhy sladkost\u00ed. <strong>Maxim\u00e1lny pr\u00edjem = 2,2 g<\/strong><\/li>\n\n\n\n<li><strong>Pridan\u00e9 cukry.<\/strong> Pod\u013ea odpor\u00fa\u010dan\u00ed by mali pridan\u00e9 cukry tvori\u0165 <strong>maxim\u00e1lne 10 % celkov\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong> a WHO zva\u017euje kv\u00f4li \u010fal\u0161\u00edm zdravotn\u00fdm benefitom tento limit posun\u00fa\u0165 dokonca na 5 %. <strong>Maxim\u00e1lny pr\u00edjem = 50 g a po spr\u00edsnen\u00ed limitu je to 25 g.<\/strong> V\u00e4\u010d\u0161ina pridan\u00fdch cukrov sa skr\u00fdva v r\u00f4znych sladen\u00fdch limon\u00e1dach, mlie\u010dnych produktoch alebo v sladkom pe\u010dive. Pokia\u013e sa chcete dozvedie\u0165 viac o pridan\u00fdch cukroch a tekut\u00fdch kal\u00f3ri\u00e1ch, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed?<\/strong><\/a><\/li>\n\n\n\n<li><strong>So\u013e.<\/strong> Pr\u00edjem soli by mal by\u0165 <strong>menej ako 5 gramov za de\u0148.<\/strong> Toto mno\u017estvo <strong>zodpoved\u00e1 zhruba 2 gramom sod\u00edka.<\/strong> Medzi potraviny s pomerne vysok\u00fdm obsahom soli patria \u00fadeniny, syry, pe\u010divo, fast foodov\u00e9 jedl\u00e1, \u010dipsy, ty\u010dinky a v\u0161etky slan\u00e9 pochutiny. Zn\u00ed\u017eenie pr\u00edjmu soli pom\u00e1ha predch\u00e1dza\u0165 vysok\u00e9mu krvn\u00e9mu tlaku a \u010fal\u0161\u00edm kardiovaskul\u00e1rnym ochoreniam.<\/li>\n\n\n\n<li><strong>Alkohol.<\/strong> Samozrejme, ide\u00e1lne by bolo nepi\u0165 alkohol, ale aj obmedzenie jeho spotreby na zhruba jedno pivo alebo \u201edvojku\u201c v\u00edna za de\u0148 je prospe\u0161n\u00e9. Pam\u00e4tajte na to, \u017ee rozhodne <strong>neplat\u00ed abstinencia cez t\u00fd\u017ede\u0148 a n\u00e1sledn\u00e9 \u201edoh\u00e1\u0148anie deficitu\u201c cez v\u00edkend.<\/strong> Nadmern\u00fd pr\u00edjem alkoholu je sp\u00e1jan\u00fd s v\u00e4\u010d\u0161\u00edm rizikom vzniku civiliza\u010dn\u00fdch chor\u00f4b vr\u00e1tane rakoviny a kardiovaskul\u00e1rnych ochoren\u00ed. <span style=\"color: #ff6600\" class=\"tadv-color\">[25\u201326]<\/span><\/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\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg\" alt=\"Ako sa nau\u010di\u0165 jes\u0165 zdravo? \" class=\"wp-image-215984\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako sa nau\u010di\u0165 jes\u0165 zdravo? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ake_potraviny_obsahuju_najviac_soli_cukru_tuku_a_mali_by_sme_ich_jest_co_najmenej\"><\/span>Ak\u00e9&nbsp;potraviny obsahuj\u00fa najviac soli, cukru, tuku a mali by sme ich jes\u0165 \u010do najmenej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina v\u00fd\u017eivov\u00fdch smerov a odpor\u00fa\u010dan\u00ed m\u00e1 jeden spolo\u010dn\u00fd znak, a to <strong>vyhn\u00fa\u0165 sa vysoko priemyselne spracovan\u00fdm potravin\u00e1m.<\/strong> Tie toti\u017e v men\u0161om mno\u017estve obsahuj\u00fa m\u00e1lo mikro\u017eiv\u00edn, ale ve\u013ea energie. Maj\u00fa tak <strong>vysok\u00fa energetick\u00fa denzitu a n\u00edzku nutri\u010dn\u00fa denzitu.<\/strong> My ale od jedla chceme, aby to bolo presne naopak, aby n\u00e1m poskytlo v\u0161etky nevyhnutn\u00e9 mikro\u017eiviny a \u201erozumn\u00e9\u201c mno\u017estvo energie, ktor\u00e9 bude pre n\u00e1s tak akur\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre\u010do je to tak?<\/strong> Potravin\u00e1rsky priemysel spracuje p\u00f4vodn\u00e9 suroviny nato\u013eko, \u017ee ich ochudobn\u00ed o drviv\u00fa v\u00e4\u010d\u0161inu prospe\u0161n\u00fdch l\u00e1tok, ako je napr\u00edklad vl\u00e1knina a naopak, prid\u00e1 mnoho potravin\u00e1rskych adit\u00edv. Chce toti\u017e, aby t\u00e1to potravina mala dlh\u00fa trvanlivos\u0165, mala n\u00edzke v\u00fdrobn\u00e9 n\u00e1klady a z\u00e1rove\u0148 \u013eu\u010fom chutila. V modernom svete tak m\u00e1me takmer nonstop k dispoz\u00edcii nespo\u010detne ve\u013ea potrav\u00edn, ktor\u00e9 typicky obsahuj\u00fa ve\u013ek\u00e9 mno\u017estvo soli, cukru, tuku alebo ich kombin\u00e1ciu. V\u010faka tomu sa nimi <strong>m\u00f4\u017eeme \u013eah\u0161ie prejes\u0165,<\/strong> stimuluj\u00fa toti\u017e centrum odmien v mozgu a my sa po ich konzum\u00e1cii na chv\u00ed\u013eu c\u00edtime by\u0165 \u201e\u0161\u0165astn\u00ed.\u201c <span class=\"tadv-color\" style=\"color: #ff6600\">[27\u201328]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V Spojen\u00fdch \u0161t\u00e1toch americk\u00fdch aj naprie\u010d vyspel\u00fdm modern\u00fdm svetom <strong>tieto potraviny za\u010d\u00ednaj\u00fa tvori\u0165 v\u00e4\u010d\u0161inov\u00fd podiel energetick\u00e9ho pr\u00edjmu.<\/strong> \u010co je, \u017eia\u013e, nespr\u00e1vne. S\u00fa s\u00edce lacnej\u0161ie, ale \u013eudia za ne v bud\u00facnosti zaplatia da\u0148 v podobe hor\u0161ieho zdravotn\u00e9ho stavu. \u010ci u\u017e ide o prib\u00fadaj\u00face kilogramy alebo v\u00e4\u010d\u0161ie riziko vzniku r\u00f4znych civiliza\u010dn\u00fdch chor\u00f4b. Nie je lep\u0161ie si nie\u010do priplati\u0165 za kvalitnej\u0161iu stravu a zdrav\u0161\u00ed \u017eivot? <span class=\"tadv-color\" style=\"color: #ff6600\">[29\u201331]<\/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\/02\/iStock-1149589116-_-OOK-1124x750.jpg\" alt=\"Ak\u00e9 potraviny obsahuj\u00fa najviac soli, cukru, tuku a mali by sme ich jes\u0165 \u010do najmenej?\" class=\"wp-image-215999\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ak\u00e9 potraviny obsahuj\u00fa najviac soli, cukru, tuku a mali by sme ich jes\u0165 \u010do najmenej?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\"><span class=\"ez-toc-section\" id=\"Zdravy_jedalnicek_nie_je_zlozity_Zacnite_jest_zdravsie_este_dnes\"><\/span>Zdrav\u00fd jed\u00e1lni\u010dek nie je zlo\u017eit\u00fd. Za\u010dnite jes\u0165 zdrav\u0161ie e\u0161te dnes<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\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg\" alt=\"Zdrav\u00fd jed\u00e1lni\u010dek: Za\u010dnite jes\u0165 zdrav\u0161ie u\u017e dnes.\" class=\"wp-image-216041\" title=\"Zdrav\u00fd jed\u00e1lni\u010dek: Za\u010dnite jes\u0165 zdrav\u0161ie u\u017e dnes.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46.jpeg 1066w\" 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><strong>Rie\u0161enie je v podstate ve\u013emi jednoduch\u00e9.<\/strong> Na za\u010diatok sta\u010d\u00ed, ke\u010f budete venova\u0165 pozornos\u0165 tomu, \u010do jete, a zamysl\u00edte sa nad t\u00fdm, \u010di je ozaj t\u00e1to sladkos\u0165 s \u010diasto\u010dne stu\u017een\u00fdm tukom, such\u00e1 sal\u00e1ma alebo \u010di s\u00fa hranolky s majon\u00e9zou tou pravou cestou, ako jes\u0165 lep\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potom sta\u010d\u00ed zo svojho jed\u00e1lni\u010dka odstr\u00e1ni\u0165 drviv\u00fa v\u00e4\u010d\u0161inu vysoko priemyselne spracovan\u00fdch potrav\u00edn a \u010do najviac ich nahradi\u0165 \u010derstv\u00fdm a minim\u00e1lne spracovan\u00fdm jedlom. <\/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\"><strong>\u010co si v\u0161ak pod t\u00fdm predstavi\u0165?<\/strong><\/h3>\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>Vysoko priemyselne spracovan\u00e9 potraviny:<\/strong> sladen\u00e9 ra\u0148ajkov\u00e9 cere\u00e1lie, sladk\u00e9 a biele pe\u010divo, su\u0161ienky, sladkosti, \u010dokol\u00e1dy, sladk\u00e9 a plnotu\u010dn\u00e9 mlie\u010dne v\u00fdrobky, sladen\u00e9 n\u00e1poje, \u00fadeniny, sma\u017een\u00e9 potraviny, \u010dipsy, ty\u010dinky a mno\u017estvo \u010fal\u0161\u00edch slan\u00fdch a sladk\u00fdch pochut\u00edn.<\/li>\n\n\n\n<li><strong>Minim\u00e1lne spracovan\u00e9 potraviny: <\/strong>ovocie, zelenina, m\u00e4so, ryby, celozrnn\u00e9 obilniny, zemiaky, bataty, strukoviny, orechy, vajcia, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, nesladen\u00e1 k\u00e1va, \u010daj a voda.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to naozaj tak\u00e9 jednoduch\u00e9, ako to vyzer\u00e1. <strong>V podstate sa d\u00e1 poveda\u0165, \u017ee sta\u010d\u00ed jes\u0165 ozajstn\u00e9 jedlo<\/strong> a v\u00e4\u010d\u0161inu produktov potravin\u00e1rskeho priemyslu necha\u0165 ostatn\u00fdm. Dokonca si raz za \u010das m\u00f4\u017eete v pohode dopria\u0165 aj to, na \u010do m\u00e1te chu\u0165 a nemus\u00edte sa b\u00e1\u0165, \u017ee u\u017e si nikdy v \u017eivote ned\u00e1te pizzu alebo hamburger. Zdrav\u00e1 strava nie je o zakazovan\u00ed \u0161pecifick\u00fdch skup\u00edn potrav\u00edn. Sta\u010d\u00ed sa nau\u010di\u0165 jednoduch\u00e9 z\u00e1kladn\u00e9 pravidl\u00e1 a ob\u010das si aj t\u00fa \u010dokol\u00e1du alebo zmrzlinu m\u00f4\u017eete v pohode da\u0165. Pokia\u013e v\u00e1s zauj\u00edma, ako na to, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako jes\u0165 pizzu, sladkosti, a napriek tomu 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\"><span class=\"ez-toc-section\" id=\"Kazde_jedlo_si_vytvorte_podla_pravidiel_zdraveho_taniera\"><\/span>Ka\u017ed\u00e9 jedlo si vytvorte pod\u013ea pravidiel zdrav\u00e9ho taniera<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa budete dr\u017ea\u0165 princ\u00edpov zdrav\u00e9ho taniera, m\u00f4\u017eete \u013eahko manipulova\u0165 s&nbsp;v\u00fdslednou energetickou hodnotou ka\u017ed\u00e9ho jedla pod\u013ea va\u0161ich cie\u013eov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00bd taniera<\/strong>&nbsp;<strong>venujte \u010do najviac<\/strong><strong> farebnej zelenine a ovociu.<\/strong> Pre\u010do? Prispejete tak k optim\u00e1lnemu pr\u00edjmu mnoh\u00fdch mikro\u017eiv\u00edn, fytonutrientov, vl\u00e1kniny, a ke\u010f siahnte aj po kvasenej zelenine, z\u00edskate tie\u017e cenn\u00fa d\u00e1vku probiot\u00edk a prebiot\u00edk pre zdrav\u00e9 tr\u00e1venie. Pam\u00e4tajte, \u017ee <strong>za de\u0148 by ka\u017ed\u00fd \u010dlovek mal prija\u0165 aspo\u0148 400 gramov zeleniny a 200 gramov ovocia.<\/strong><\/li>\n\n\n\n<li><strong>\u00bc taniera venujte bielkovin\u00e1m. <\/strong>Pre\u010do? V ka\u017edom jedle by mala by\u0165 porcia bielkov\u00edn ve\u013ek\u00e1 zhruba ako va\u0161a dla\u0148. Bielkoviny s\u00fa nenahradite\u013en\u00e9 pre rast a udr\u017eanie svalov, optim\u00e1lnu funkciu imunitn\u00e9ho syst\u00e9mu, podporuj\u00fa pocit s\u00fdtosti a efekt\u00edvne bojuj\u00fa tie\u017e proti chutiam na sladk\u00e9. Preferujte di\u00e9tnej\u0161ie druhy m\u00e4sa a nezost\u00e1vajte len pri jednom zdroji bielkov\u00edn v r\u00e1mci v\u0161etk\u00fdch jed\u00e1l.<\/li>\n\n\n\n<li><strong>\u00bc taniera venujte sacharidom.<\/strong> Pre\u010do? Doba, v ktorej sa v\u00e4\u010d\u0161ina \u013eud\u00ed \u017eivila manu\u00e1lnou pr\u00e1cou, je takmer pre\u010d. Vzh\u013eadom na meniaci sa \u017eivotn\u00fd \u0161t\u00fdl a men\u0161\u00ed energetick\u00fd v\u00fddaj je potrebn\u00e9 zmeni\u0165 aj zlo\u017eenie jed\u00e1lni\u010dka. V\u0161eobecne u\u017e nepotrebujeme to\u013eko sacharidov ako kedysi. Dobr\u00fdm odrazov\u00fdm most\u00edkom je za\u010da\u0165 pr\u00e1ve s porciou ve\u013ekosti \u00bc taniera a postupne sledova\u0165, \u010di vzh\u013eadom na \u017eivotn\u00fd \u0161t\u00fdl potrebujete prida\u0165 alebo ubra\u0165. <strong>Vyberajte z kvalitn\u00fdch komplexn\u00fdch sacharidov,<\/strong> ktor\u00e9 v\u0161eobecne obsahuj\u00fa viac \u017eiv\u00edn aj vl\u00e1kniny ako ich rafinovan\u00e1 verzia.<\/li>\n\n\n\n<li><strong>Tuky.<\/strong> Tie s\u00fa u\u017e prirodzenou s\u00fa\u010das\u0165ou v\u00e4\u010d\u0161iny zdrojov \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn, preto nie je potrebn\u00e9 im venova\u0165 zv\u00fd\u0161en\u00fa pozornos\u0165.<\/li>\n\n\n\n<li><strong>Pitn\u00fd re\u017eim<\/strong> zakladajte na vode, nesladenej k\u00e1ve a \u010daji. To v\u00e1m zaru\u010d\u00ed nulov\u00fd pr\u00edjem energie z n\u00e1pojov a \u010dasto obrovsk\u00e9 zn\u00ed\u017eenie spotreby cukru.<\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee sa chcete dozvedie\u0165 viac konkr\u00e9tnych tipov, ako za\u010da\u0165 cvi\u010di\u0165 a zdrav\u0161ie jes\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 tipov, ako schudn\u00fa\u0165, za\u010da\u0165 cvi\u010di\u0165 a zdravo jes\u0165.<\/strong><\/a><\/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.sk\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png\" alt=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" class=\"wp-image-209017\" style=\"width:843px;height:787px\" width=\"843\" height=\"787\" title=\"Ako jes\u0165 lep\u0161ie pomocou zdrav\u00e9ho taniera?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1-400x373.png 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kde h\u013eada\u0165 bielkoviny, tuky a sacharidy?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdroje bielkov\u00edn:<\/strong> m\u00e4so, ryby, morsk\u00e9 plody, mlieko, mlie\u010dne v\u00fdrobky a syry, vajcia, strukoviny (hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudoobilniny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, lah\u00f4dkov\u00e9 dro\u017edie, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku: <\/strong>orechy a semienka, <a href=\"https:\/\/gymbeam.sk\/oleje\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, maslo a tuk ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/li>\n\n\n\n<li><strong>Zdroje sacharidov:<\/strong> celozrnn\u00e9 obilniny a cere\u00e1lie (ovsen\u00e9 vlo\u010dky, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, chlieb a pe\u010divo), pseudoobilniny, zemiaky a bataty, strukoviny, ovocie a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako by mohlo vyzera\u0165 jedlo pod\u013ea zdrav\u00e9ho taniera?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc taniera americk\u00e9 zemiaky, \u00bc taniera grilovan\u00fd pstruh, \u00bd taniera zeleninov\u00e1 obloha z&nbsp;ob\u013e\u00fabenej zeleniny a decentn\u00e9ho dresingu s&nbsp;kvapkou olivov\u00e9ho oleja.&nbsp;<\/li>\n\n\n\n<li>0% gr\u00e9cky jogurt s 1 polievkovou ly\u017eicou ovsen\u00fdch vlo\u010diek, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" class=\"ek-link\">chia semienok<\/a> a k\u00faskom ob\u013e\u00faben\u00e9ho ovocia.<\/li>\n\n\n\n<li>Kus kvalitn\u00e9ho celozrnn\u00e9ho pe\u010diva (bageta, kajzerka alebo 2 men\u0161ie krajce chleba) s&nbsp;dvomi pl\u00e1tkami \u0161unky, eidamu a vaj\u00ed\u010dkom natvrdo prelo\u017een\u00e9 ob\u013e\u00fabenou zeleninou a v poh\u00e1ri z orie\u0161kov\u00e9ho masla pripraven\u00e9 2 stredne ve\u013ek\u00e9 mrkvy.&nbsp;&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\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\"><span class=\"ez-toc-section\" id=\"Co_robit_ked_chcete_schudnut\"><\/span>\u010co robi\u0165, ke\u010f chcete schudn\u00fa\u0165?<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\/02\/OK_-_-IMG_5692-749x1124.jpg\" alt=\"\u010co robi\u0165, ke\u010f chcete schudn\u00fa\u0165?\" class=\"wp-image-216173\" title=\"\u010co robi\u0165, ke\u010f chcete schudn\u00fa\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-scaled.jpg 1706w\" 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>V priebehu d\u0148a jedzte to\u013eko jed\u00e1l, ko\u013eko v\u00e1m vyhovuje a z\u00e1rove\u0148 sa sk\u00faste pribl\u00ed\u017ei\u0165 pravidl\u00e1m zdrav\u00e9ho taniera. <strong>Vyhnite sa jedl\u00e1m mimo v\u00e1\u0161ho pl\u00e1nu,<\/strong> najm\u00e4 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nevedom\u00e9mu jedeniu a ma\u0161krteniu<\/a>, \u010dudovali by ste sa, ko\u013eko energie je mo\u017en\u00e9 takto zbyto\u010dne prija\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energia v malej ly\u017ei\u010dke ara\u0161idov\u00e9ho masla len tak na chu\u0165, k\u00fasok \u010dokol\u00e1dy, trochu pe\u010diva s n\u00e1tierkou alebo k\u00e1va so sladk\u00fdm sirupom sa cez de\u0148 napo\u010d\u00edta, m\u00f4\u017ee to by\u0165 pokojne nieko\u013eko stoviek kal\u00f3ri\u00ed, \u010do sabotuje va\u0161u snahu schudn\u00fa\u0165. V\u010faka tomu z\u00edskate \u010faleko efekt\u00edvnej\u0161iu kontrolu nad svoj\u00edm energetick\u00fdm pr\u00edjmom bez toho, aby ste museli po\u010d\u00edta\u0165 kal\u00f3rie.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len \u010do si tieto pravidl\u00e1 osvoj\u00edte, <strong>urobte si napr\u00edklad v nede\u013eu r\u00e1no po toalete kontroln\u00fd de\u0148,<\/strong> ke\u010f sa zv\u00e1\u017eite, premeriate z\u00e1kladn\u00e9 telesn\u00e9 obvody a hodnoty si zaznamen\u00e1te do denn\u00edka alebo do tabu\u013eky, v ktorej budete sledova\u0165 v\u00e1\u0161 progres. Pod\u013ea \u010diasto\u010dn\u00fdch v\u00fdsledkov budete schopnej\u0161\u00ed reagova\u0165 na zmeny a zist\u00edte, kedy na jedle prida\u0165 alebo naopak, kedy ubra\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O dva t\u00fd\u017edne v nede\u013eu sa op\u00e4\u0165 zv\u00e1\u017ete a premerajte za rovnak\u00fdch podmienok.<\/strong> Pokia\u013e sa u v\u00e1s neobjavil pokrok, je potrebn\u00e9 sa bu\u010f viac h\u00fdba\u0165, zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem alebo tieto dva pr\u00edstupy kombinova\u0165. Jednoducho si pribli\u017ene pri dvoch jedl\u00e1ch za de\u0148 <strong>zn\u00ed\u017ete porciu sacharidov<\/strong> a o \u010fal\u0161ie dva t\u00fd\u017edne uvid\u00edte, ako sa t\u00e1to zmena premietla na sledovan\u00fdch parametroch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete z\u00edska\u0165 lep\u0161\u00ed preh\u013ead o pr\u00edjme energie a kal\u00f3ri\u00e1ch, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/jednoduchy-navod-ako-pocitat-kalorie-a-dosiahnut-tak-svoje-ciele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jednoduch\u00fd n\u00e1vod, ako po\u010d\u00edta\u0165 kal\u00f3rie a dosiahnu\u0165 tak svoje ciele.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_robit_ked_chcete_nabrat_svaly\"><\/span>\u010co robi\u0165, ke\u010f chcete nabra\u0165 svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre rast svalov je potrebn\u00fd <strong>tr\u00e9ningov\u00fd impulz, d\u00f4le\u017eit\u00e1 je tie\u017e strava s miernym energetick\u00fdm nadbytkom a optim\u00e1lnym mno\u017estvom bielkov\u00edn.<\/strong> Jednoducho sa op\u00e4\u0165 pozorujte ako v pr\u00edpade vy\u0161\u0161ie. Pokia\u013e sa ani telesn\u00e9 obvody nezv\u00e4\u010d\u0161uj\u00fa, ani v\u00e1ha nest\u00fapa, zv\u00fd\u0161te pr\u00edjem sacharidov a uistite sa, \u017ee jete dostatok bielkov\u00edn, ktor\u00fd by mal spada\u0165 pribli\u017ene do rozmedzia 1,4 \u2013 2 g bielkov\u00edn na kilogram telesnej hmotnosti. S dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 kvalitn\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">srv\u00e1tkov\u00fd<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinn\u00fd veg\u00e1nsky prote\u00edn.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o naberan\u00ed svalov dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co jes\u0165 a ako cvi\u010di\u0165, aby som kone\u010dne nabral svaly?<\/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\/02\/A_-JustWhey-1-__-OK-1124x750.jpg\" alt=\"\u010co robi\u0165, ke\u010f chcete nabra\u0165 svaly?\" class=\"wp-image-216204\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"\u010co robi\u0165, ke\u010f chcete nabra\u0165 svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_rozhodne_nie_je_zdrava_strava\"><\/span>\u010co rozhodne nie je zdrav\u00e1 strava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Zdrav\u00e1 strava nie je o perfekcionizme a \u0161t\u00fdle \u201ev\u0161etko alebo ni\u010d\u201c.<\/strong> Je to o dlhodobej pr\u00e1ci. Predsa nez\u00e1le\u017e\u00ed na tom, \u010do urob\u00edte raz za \u010das, ale na tom, \u010do rob\u00edte ka\u017ed\u00fd de\u0148. Je to o tom nau\u010di\u0165 sa robi\u0165 to najlep\u0161ie s t\u00fdm, \u010do pr\u00e1ve teraz dok\u00e1\u017eete, s vecami, ktor\u00e9 m\u00e1te k dispoz\u00edcii.<\/li>\n\n\n\n<li><strong>Zdrav\u00e1 strava nie je o nekone\u010dnom po\u010d\u00edtan\u00ed kal\u00f3ri\u00ed a obmedzovan\u00ed sa. <\/strong>Je to o tom venova\u0165 jedlu pozornos\u0165 a v\u0161\u00edma\u0165 si, \u010do a ako jete. Je to o tom posl\u00facha\u0165 sign\u00e1ly tela a jes\u0165, ke\u010f sa hlad za\u010d\u00edna hl\u00e1si\u0165 o slovo, a presta\u0165 hne\u010f, ako sa c\u00edtite pr\u00edjemne nas\u00fdten\u00ed, a nie prepchat\u00ed. Je to o nau\u010den\u00ed sa robi\u0165 zdrav\u0161ie a rozumnej\u0161ie vo\u013eby t\u00fdkaj\u00face sa jedla.<\/li>\n\n\n\n<li><strong>Zdrav\u00e1 strava nie je jednoduch\u00e1, teda zo za\u010diatku. <\/strong>Najm\u00e4 nov\u00e1\u010dikom, ktor\u00ed chc\u00fa zlep\u0161i\u0165 svoje stravovanie, to spo\u010diatku m\u00f4\u017ee pripada\u0165 ve\u013emi n\u00e1ro\u010dn\u00e9, no tak\u00e9 je predsa v\u0161etko nov\u00e9 v \u017eivote. Len \u010do si osvoj\u00edte jednoduch\u00e9 z\u00e1klady a nau\u010d\u00edte sa ich za\u010dleni\u0165 do ka\u017edodenn\u00e9ho \u017eivota, bude pre v\u00e1s v\u0161etko \u010faleko jednoduch\u0161ie a za chv\u00ed\u013eu sa u\u017e zdrav\u00e1 strava stane automatickou.&nbsp; <strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Zdrav\u00e1 strava nie je o komplikovan\u00fdch pravidl\u00e1ch a vyra\u010fovan\u00ed cel\u00fdch skup\u00edn potrav\u00edn.<\/strong> Je to o dodr\u017eiavan\u00ed z\u00e1kladn\u00fdch a jednoduch\u00fdch princ\u00edpov, tie\u017e o pou\u017e\u00edvan\u00ed zdrav\u00e9ho rozumu. Extr\u00e9my nie s\u00fa dobr\u00e9 ani v politike, ani vo v\u00fd\u017eive. Samozrejme, pokia\u013e m\u00e1 niekto di\u00e9tne obmedzenia zo zdravotn\u00fdch d\u00f4vodov, potom je na mieste bezlepkov\u00e1, bezlakt\u00f3zov\u00e1 alebo ak\u00e1ko\u013evek predp\u00edsan\u00e1 di\u00e9ta.<\/li>\n\n\n\n<li><strong>Zdrav\u00e1 strava neznamen\u00e1 nekone\u010dn\u00fa pr\u00edpravu jedla ka\u017ed\u00fd de\u0148.<\/strong> Nikto nechce v kuchyni tr\u00e1vi\u0165 zbyto\u010dne ve\u013ea \u010dasu, preto m\u00f4\u017ee sta\u010di\u0165, ke\u010f si priprav\u00edte v\u00e4\u010d\u0161ie jedl\u00e1 typicky v nede\u013eu, v stredu, potom si ka\u017ed\u00fd de\u0148 za nieko\u013eko min\u00fat priprav\u00edte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00fdchle desiaty<\/a> a je to. Ve\u013ek\u00fdm pomocn\u00edkom je krabi\u010dkovanie, pokia\u013e si chcete u\u013eah\u010di\u0165 \u017eivot pomocou pr\u00edpravy jed\u00e1l do krabi\u010diek, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/strong><\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/li>\n<\/ol>\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\/02\/iStock-464449512-_-OK-1124x750.jpg\" alt=\"\u010co nie je zdrav\u00e1 strava?\" class=\"wp-image-216131\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"\u010co nie je zdrav\u00e1 strava?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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>V\u00fd\u017eiva je mocn\u00fd k\u00fazeln\u00edk<\/strong> a je len na v\u00e1s, \u010d\u00edm v\u00e1s o\u010dar\u00ed. Ke\u010f za\u010dnete o jedle trochu viac prem\u00fd\u0161\u013ea\u0165, venova\u0165 mu o nie\u010do viac pozornosti a osvoj\u00edte si z\u00e1kladn\u00e9 jednoduch\u00e9 princ\u00edpy zdrav\u00e9ho stravovania, ste na dobrej ceste <strong>k absolvovaniu kurzu zdravej v\u00fd\u017eivy.<\/strong>&nbsp;Nie je to \u0165a\u017ek\u00e9, sta\u010d\u00ed len trochu viac chcie\u0165. Pomaly sa v\u010faka zdrav\u0161ej strave m\u00f4\u017eete za\u010da\u0165 c\u00edti\u0165 viac nabit\u00ed energiou, zbav\u00edte sa p\u00e1r kilogramov tuku, naberiete svaly a <strong>za\u010dnete sa vo svojom tele c\u00edti\u0165 akosi dobre.<\/strong> T\u00fdm hlavn\u00fdm bonusom je, \u017ee zdrav\u00e1 strava m\u00e1 siln\u00fd ochrann\u00fd faktor pred civiliza\u010dn\u00fdmi chorobami a <strong>pom\u00e1ha v\u00e1m \u017ei\u0165 akt\u00edvny a naplnen\u00fd \u017eivot v najlep\u0161ej forme.&nbsp;&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>A \u010do predstavuje zdrav\u00e1 strava pre v\u00e1s? V koment\u00e1roch sa s nami m\u00f4\u017eete podeli\u0165 o va\u0161e sk\u00fasenosti, rady a tipy na zdrav\u0161ie stravovanie. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa aj va\u0161i priatelia dozvedeli, \u017ee nau\u010di\u0165 sa jes\u0165 zdravo je jednoduch\u00e9 a zvl\u00e1dne to naozaj ka\u017ed\u00fd.<\/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\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010co vlastne znamen\u00e1 zdrav\u00e1 strava? Nebojte sa, nie je to \u0161al\u00e1t so \u0161al\u00e1tom trikr\u00e1t denne. Zozn\u00e1mte sa s jednoduch\u00fdmi pravidlami zdrav\u00e9ho stravovania, aby ste sa vo svojom tele c\u00edtili dobre. <\/p>\n","protected":false},"author":65,"featured_media":215798,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6067,6127,6055,6082],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-218123","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-dieta","9":"tag-jedalnicek","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"filter_attribute-zdravie-lifestyle","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>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako za\u010da\u0165 zdravo jes\u0165? 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