{"id":230267,"date":"2020-05-04T14:17:00","date_gmt":"2020-05-04T12:17:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230267"},"modified":"2024-07-02T23:33:54","modified_gmt":"2024-07-02T21:33:54","slug":"preco-jeme-v-karantene-viac","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/preco-jeme-v-karantene-viac\/","title":{"rendered":"Pre\u010do jeme v karant\u00e9ne viac?"},"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\/preco-jeme-v-karantene-viac\/#Emocionalne_stravovanie\" title=\"Emocion\u00e1lne stravovanie\">Emocion\u00e1lne stravovanie<\/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\/preco-jeme-v-karantene-viac\/#Emocionalny_hlad_vs_fyzicky_hlad\" title=\"Emocion\u00e1lny hlad vs. fyzick\u00fd hlad\">Emocion\u00e1lny hlad vs. fyzick\u00fd hlad<\/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\/preco-jeme-v-karantene-viac\/#Preco_teda_jeme_vo_vypatych_situaciach_viac\" title=\"Pre\u010do teda jeme vo vyp\u00e4t\u00fdch situ\u00e1ci\u00e1ch viac?\">Pre\u010do teda jeme vo vyp\u00e4t\u00fdch situ\u00e1ci\u00e1ch viac?<\/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\/preco-jeme-v-karantene-viac\/#Ako_sa_vyhnut_nezdravemu_prejedaniu_sa\" title=\"Ako sa vyhn\u00fa\u0165 nezdrav\u00e9mu prejedaniu sa\">Ako sa vyhn\u00fa\u0165 nezdrav\u00e9mu prejedaniu sa<\/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\/preco-jeme-v-karantene-viac\/#Vsetko_co_potrebujete_vediet_o_tom_preco_v_karantene_jeme_viac\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, pre\u010do v karant\u00e9ne jeme viac\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, pre\u010do v karant\u00e9ne jeme viac<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aktu\u00e1lne <strong>karant\u00e9nne obdobie <\/strong>ur\u010dite nete\u0161\u00ed nikoho. Mnoho \u013eud\u00ed sa dokonca stret\u00e1va s probl\u00e9mom, \u017ee sa v karant\u00e9ne <strong>stravuje nezdravo,<\/strong> alebo sa prejed\u00e1. \u010c\u00edm je to sp\u00f4soben\u00e9? Zistite spolu s nami, <strong>pre\u010do jeme v karant\u00e9ne viac, <\/strong>a ako sa vyhn\u00fa\u0165 nadmern\u00e9mu pr\u00edjmu kal\u00f3ri\u00ed v tomto obdob\u00ed.<\/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=\"Emocionalne_stravovanie\"><\/span>Emocion\u00e1lne stravovanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naj\u010dastej\u0161\u00edm d\u00f4vodom, pre\u010do jeme, je <strong>uspokojenie n\u00e1\u0161ho fyzick\u00e9ho hladu<\/strong> a doplnenie <strong>dostato\u010dn\u00e9ho mno\u017estva energie.<\/strong> Niektor\u00ed \u013eudia sa v\u0161ak k jedeniu prikl\u00e1\u0148aj\u00fa aj v obdob\u00ed nepohody, a pomocou jedla sa <strong>sna\u017eia zn\u00ed\u017ei\u0165 stres.<\/strong> Tak\u00e9muto prejedaniu sa hovor\u00edme <strong>emocion\u00e1lne stravovanie.<\/strong> Negat\u00edvne em\u00f3cie m\u00f4\u017eu vies\u0165 k pocitu emocion\u00e1lnej pr\u00e1zdnoty, a pr\u00e1ve jedlo sa pova\u017euje za sp\u00f4sob, ako <strong>vyplni\u0165 t\u00fato medzeru<\/strong> a vytvori\u0165 falo\u0161n\u00fd pocit \u201eplnosti\u201c alebo <strong>do\u010dasnej celistvosti.<\/strong> Zrejme tento d\u00f4vod je naj\u010dastej\u0161ou pr\u00ed\u010dinou <strong>prejedania sa<\/strong> v \u010dase karant\u00e9ny. V tomto obdob\u00ed sa toti\u017e v\u00e4\u010d\u0161ina \u013eud\u00ed c\u00edti <strong>nekomfortne, poci\u0165uje tlak<\/strong> \u010di u\u017e zo strany zamestn\u00e1vate\u013ea, rodiny alebo \u0165a\u017e\u0161ie zvl\u00e1da soci\u00e1lny di\u0161tanc. Aby tieto negat\u00edvne em\u00f3cie potla\u010dili, sna\u017eia sa ich<strong> zahna\u0165 pr\u00e1ve jedlom.<\/strong> <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naj\u010dastej\u0161ie sa v stresovej situ\u00e1cii prikl\u00e1\u0148aj\u00fa k <strong>nezdrav\u00fdm alebo vysoko kalorick\u00fdm jedl\u00e1m<\/strong><strong> a sladkostiam.<\/strong> Nane\u0161\u0165astie, z dlhodob\u00e9ho h\u013eadiska sa v\u010faka emocion\u00e1lnemu jedeniu <strong>nebudete c\u00edti\u0165 \u0161\u0165astne,<\/strong> pr\u00e1ve naopak. Prib\u00fadaj\u00face kil\u00e1 sp\u00f4sobia pocity viny \u010di dokonca zn\u00ed\u017eia va\u0161u sebad\u00f4veru. Bez oh\u013eadu na to, ako sa po\u010das karant\u00e9ny c\u00edtite, nemus\u00edte sa uch\u00fdli\u0165 len k prejedaniu. Ak zist\u00edte, \u010do je <strong>sp\u00fa\u0161\u0165a\u010dom v\u00e1\u0161ho emocion\u00e1lneho hladu,<\/strong> m\u00f4\u017eete sa tak vyhn\u00fa\u0165 nezdrav\u00e9mu stravovaniu. <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78635344_2569017856553245_2094344736360890368_o-min.jpg\" alt=\"Pre\u010do jeme v karant\u00e9ne viac?\" title=\"Pre\u010do jeme v karant\u00e9ne viac?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">\u010cast\u00e9 pr\u00ed\u010diny emocion\u00e1lneho jedenia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>stres<\/strong> &#8211; v\u0161imli ste si niekedy na sebe, \u017ee ke\u010f ste v stresovej situ\u00e1cii m\u00e1te chu\u0165 jes\u0165? Nie je to ni\u010d neobvykl\u00e9. Po\u010das stresu, najm\u00e4 ak trp\u00edte chronick\u00fdmi stresov\u00fdmi stavmi, produkuje va\u0161e telo vysok\u00e9 mno\u017estvo stresov\u00e9ho horm\u00f3nu &#8211; kortizolu. Ten vyvol\u00e1va siln\u00e9 chute na sladk\u00e9, slan\u00e9, vypr\u00e1\u017ean\u00e9, \u010di jednoducho nezdrav\u00e9 potraviny, ktor\u00e9 v\u00e1m dod\u00e1vaj\u00fa okam\u017eit\u00fa energiu a sp\u00f4sobuj\u00fa v\u00e1m pote\u0161enie. Ak svoj stres nebudete zvl\u00e1da\u0165, zvy\u0161uje sa u v\u00e1s aj pravdepodobnos\u0165 emo\u010dn\u00e9ho prejedania sa.<\/li>\n\n\n\n<li><strong>napl\u0148uje v\u00e1s em\u00f3ciami<\/strong> &#8211; stravovanie m\u00f4\u017ee by\u0165 skvel\u00fd sp\u00f4sob, ako do\u010dasne uml\u010da\u0165 alebo \u201eutlmi\u0165\u201c nepr\u00edjemn\u00e9 em\u00f3cie, vr\u00e1tane hnevu, strachu, sm\u00fatku, \u00fazkosti, osamelosti, nev\u00f4le a hanby. Aj ke\u010f je jedlo len do\u010dasn\u00fdm rie\u0161en\u00edm, do ur\u010ditej miery vie zaplni\u0165 pr\u00e1zdne miesta vo va\u0161om vn\u00fatri a potla\u010di\u0165 tak negat\u00edvne em\u00f3cie.<\/li>\n\n\n\n<li><strong>nuda alebo pocity pr\u00e1zdnoty<\/strong> &#8211; nuda je naj\u010dastej\u0161\u00edm d\u00f4vodom prejedania sa. Ak navy\u0161e vo svojom vn\u00fatri c\u00edtite pr\u00e1zdnotu, je to zvy\u010dajne pr\u00e1ve jedlo, ktor\u00e9 oba tieto probl\u00e9my vyrie\u0161i. Aspo\u0148 si to teda mysl\u00edte. Akon\u00e1hle sa v\u0161ak najete, tieto pocity sa op\u00e4\u0165 objavia a v\u00e1m neostane ni\u010d in\u00e9, ako sa op\u00e4\u0165 odobra\u0165 k chladni\u010dke.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>n\u00e1vyky z detstva<\/strong> &#8211; ak v\u00e1s v detstve va\u0161i rodi\u010dia za ka\u017ed\u00e9 upratanie izby odmenili nejakou dobrotou, alebo po ka\u017edom rozbit\u00ed kolena uchl\u00e1cholili sladkos\u0165ou, je ve\u013emi pravdepodobn\u00e9, \u017ee ste si t\u00fato sk\u00fasenos\u0165 so sebou preniesli aj do dospel\u00e9ho \u017eivota. Pri ka\u017edej vyp\u00e4tej situ\u00e1cii, alebo po ka\u017edom vydarenom po\u010dine, teda rovnako siahnete po t\u00fdchto odmen\u00e1ch.<\/li>\n\n\n\n<li><strong>soci\u00e1lne vplyvy<\/strong> &#8211; emocion\u00e1lne stravovanie je \u010dasto spojen\u00e9 aj so soci\u00e1lnymi vplyvmi. Ak sa nach\u00e1dzate v skupine \u013eud\u00ed, ktor\u00ed si v re\u0161taur\u00e1cii objednaj\u00fa nezdrav\u00e9 jedlo, je ve\u013emi pravdepodobn\u00e9, \u017ee tak urob\u00edte aj vy. Je toti\u017e \u013eahk\u00e9 necha\u0165 sa strhn\u00fa\u0165 davom. Z\u00e1rove\u0148, ak sa nach\u00e1dzate v skupine \u013eud\u00ed, pri ktor\u00fdch sa nec\u00edtite komfortne, m\u00f4\u017eete sa prejeda\u0165 z d\u00f4vodu nervozity. <span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Medzi \u010fal\u0161ie faktory emocion\u00e1lneho stravovania patria:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fastup zo soci\u00e1lnej podpory v \u010dase emocion\u00e1lnej n\u00fadze<\/li>\n\n\n\n<li>ne\u00fa\u010das\u0165 na \u010dinnostiach, ktor\u00e9 by inak mohli zmierni\u0165 stres \u010di sm\u00fatok<\/li>\n\n\n\n<li>neschopnos\u0165 rozl\u00ed\u0161i\u0165 fyzick\u00fd a emocion\u00e1lny hlad<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93899011_2859671627487865_5340125704623226880_o-min.jpg\" alt=\"\u010cast\u00e9 pr\u00ed\u010diny emocion\u00e1lneho jedenia\" style=\"width:843px;height:562px\" title=\"\u010cast\u00e9 pr\u00ed\u010diny emocion\u00e1lneho jedenia\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Emocionalny_hlad_vs_fyzicky_hlad\"><\/span>Emocion\u00e1lny hlad vs. fyzick\u00fd hlad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudia potrebuj\u00fa jedlo, aby pre\u017eili. V rozvinut\u00fdch krajin\u00e1ch sa v\u0161ak \u010dasto stret\u00e1vame s probl\u00e9mom, kedy nevedia <strong>rozl\u00ed\u0161i\u0165 fyzick\u00fd hlad a emocion\u00e1lny hlad.<\/strong> Existuje v\u0161ak nieko\u013eko tipov, ako ich rozpozna\u0165 a vyhn\u00fa\u0165 sa tak prejedaniu.<span style=\"color: #ff6600;\"> [1] [2] [3] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Emocion\u00e1lny hlad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>objav\u00ed sa n\u00e1hle a vy\u017eaduje si okam\u017eit\u00e9 uspokojenie<\/li>\n\n\n\n<li>t\u00fa\u017ei po \u0161peci\u00e1lnych potravin\u00e1ch &#8211; zv\u00e4\u010d\u0161a nezdrav\u00fdch, ako je pizza, sladkosti, burger<\/li>\n\n\n\n<li>\u010dasto vedie k nedostato\u010dn\u00e9mu pr\u00edjmu podstatn\u00fdch \u017eiv\u00edn<\/li>\n\n\n\n<li>po jeden\u00ed nec\u00edtite spokojnos\u0165<\/li>\n\n\n\n<li>nec\u00edtite pocit hladu v \u017eal\u00fadku, ale sk\u00f4r t\u00fa\u017ebu<\/li>\n\n\n\n<li>vyvol\u00e1va pocit \u013e\u00fatosti, hnevu, viny \u010di hanby<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fyzick\u00fd hlad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>objavuje sa postupne, nemus\u00ed by\u0165 uspokojen\u00fd okam\u017eite<\/li>\n\n\n\n<li>je otvoren\u00fd v\u00fdberu r\u00f4znych potrav\u00edn &#8211; ste schopn\u00ed zvoli\u0165 si zdrav\u00fa alternat\u00edvu<\/li>\n\n\n\n<li>ke\u010f ste pln\u00ed, fyzick\u00fd hlad sa zastav\u00ed<\/li>\n\n\n\n<li>nen\u00fati v\u00e1s c\u00edti\u0165 sa zle, naopak, uspokojuje v\u00e1s a c\u00edtite sa dobre<\/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=\"6937,87067\" ><\/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=\"Preco_teda_jeme_vo_vypatych_situaciach_viac\"><\/span>Pre\u010do teda jeme vo vyp\u00e4t\u00fdch situ\u00e1ci\u00e1ch viac?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zauj\u00edma v\u00e1s, pre\u010do teda v karant\u00e9ne siahate po pizzi, zemiakov\u00fdch chipsoch \u010di \u010dokol\u00e1de aj nieko\u013ekokr\u00e1t do d\u0148a? Ak toti\u017e <strong>poci\u0165ujete stres alebo strach,<\/strong> va\u0161e telo si vy\u017eaduje <strong>vy\u0161\u0161ie mno\u017estvo cukrov, sacharidov a tukov<\/strong> kv\u00f4li r\u00fdchlemu posilneniu energie. Pr\u00e1ve nezdrav\u00e9 potraviny tak v sebe ukr\u00fdvaj\u00fa v\u0161etky tieto makronutrienty, ktor\u00e9 v\u00e1s <strong>v \u010dase nebezpe\u010denstva a ob\u00e1v upokoja.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, \u010do sa z kr\u00e1tkodob\u00e9ho h\u013eadiska m\u00f4\u017ee zda\u0165 ako <strong>uspokojiv\u00e9 rie\u0161enie,<\/strong> z dlhodob\u00e9ho h\u013eadiska sa <strong>st\u00e1va probl\u00e9mom.<\/strong> Pohodln\u00e9 stravovanie, kedy nerie\u0161ite kvalitu prijat\u00fdch \u017eiv\u00edn v\u00e1s toti\u017e m\u00f4\u017ee <strong>zachyti\u0165 v zlom stravovacom cykle,<\/strong> ktor\u00fd zvy\u0161uje hladinu stresu, \u010do vedie k <strong>\u010fal\u0161iemu prejedaniu sa<\/strong> a k z\u00e1va\u017enej\u0161\u00edm zdravotn\u00fdm probl\u00e9mom, ako je nadv\u00e1ha, cukrovka, depresia \u010di chronick\u00e1 \u00fazkos\u0165. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das stresu p\u00f4sob\u00ed mozog ako <strong>intern\u00e1 nas\u00e1va\u010dka,<\/strong> ktor\u00e1 pumpuje do n\u00e1\u0161ho krvn\u00e9ho obehu <strong>koktail stresov\u00fdch horm\u00f3nov.<\/strong> V z\u00e1vislosti od toho n\u00e1sledne pe\u010de\u0148 a svaly <strong>uvo\u013e\u0148uj\u00fa gluk\u00f3zu,<\/strong> ktor\u00e1 dod\u00e1va v\u00e1\u0161mu telu energiu. V\u00fdskumy ukazuj\u00fa, \u017ee gluk\u00f3za by mala by\u0165 <strong>doplnen\u00e1<\/strong><strong> okam\u017eite po vypusten\u00ed stresov\u00fdch horm\u00f3nov<\/strong><strong>.<\/strong> \u010c\u00edm viac <strong>gluk\u00f3zy uvo\u013en\u00edme v reakcii na stres,<\/strong> t\u00fdm viac hladn\u00ed sa po \u0148om budeme c\u00edti\u0165.&nbsp; Ako sme spom\u00ednali vy\u0161\u0161ie, stresov\u00fd horm\u00f3n kortizol sp\u00f4sobuje chu\u0165 na <strong>nezdrav\u00e9 a sladk\u00e9 jedl\u00e1, <\/strong>kv\u00f4li \u010domu sa v na\u0161om tele hromadia nadbyto\u010dn\u00e9 cukry a tuky, a my n\u00e1sledne priber\u00e1me na v\u00e1he.&nbsp; Ak teda chcete po\u010das karant\u00e9ny <strong>schudn\u00fa\u0165 alebo si udr\u017ea\u0165 doteraj\u0161iu v\u00e1hu,<\/strong> prv\u00e9, na \u010do by ste sa mali zamera\u0165, je pr\u00e1ve va\u0161a <strong>emocion\u00e1lna pohoda. <\/strong><span style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hunger-413685_1920-min.jpg\" alt=\"Pre\u010do jeme po\u010das stresu viac?\" style=\"width:843px;height:562px\" title=\"Pre\u010do jeme po\u010das stresu viac?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_sa_vyhnut_nezdravemu_prejedaniu_sa\"><\/span>Ako sa vyhn\u00fa\u0165 nezdrav\u00e9mu prejedaniu sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f sa zd\u00e1, \u017ee prejedaniu sa v <strong>karant\u00e9ne jednoducho ned\u00e1 vyhn\u00fa\u0165,<\/strong> nie je to pravda. Mnoho \u013eud\u00ed ma po\u010das karant\u00e9ny a pobytu doma <strong>ove\u013ea viac \u010dasu na seba,<\/strong> a to treba patri\u010dne vyu\u017ei\u0165. Vysk\u00fa\u0161ajte <strong>niektor\u00e9 z tipov od WHO<\/strong> (World Health Organization) a uvid\u00edte, \u017ee samota, stres a strach nemusia \u00eds\u0165 ruka v ruke so <strong>zl\u00fdmi stravovac\u00edmi n\u00e1vykmi.<\/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\">Pl\u00e1novanie jed\u00e1l &#8211; spr\u00e1vny timing<\/h3>\n\n\n\n<p>Pl\u00e1novanie jed\u00e1l je <strong>popul\u00e1rne najm\u00e4 u profesion\u00e1lnych kulturistov a \u0161portovcov.<\/strong> Ide v podstate o <strong>\u00famyseln\u00e9 riadenie pr\u00edjmu makronutrientov <\/strong>v z\u00e1vislosti od \u010dasu s cie\u013eom podporova\u0165 zdravie, posil\u0148ova\u0165 v\u00fdkon, svalov\u00fa hmotu \u010di zabezpe\u010di\u0165 stratu hmotnosti. Strat\u00e9gia na\u010dasovania pr\u00edjmu potravy z\u00e1vis\u00ed od toho, ako si<strong> va\u0161e telo porad\u00ed s jednotliv\u00fdmi \u017eivinami v konkr\u00e9tnom \u010dasovom obdob\u00ed.<\/strong> Zle zvolen\u00e9 potraviny tak m\u00f4\u017eu zni\u010di\u0165 va\u0161e \u00fasilie v dosahovan\u00ed va\u0161ich cie\u013eov, ako je napr\u00edklad chudnutie. Nespr\u00e1vne stravovacie n\u00e1vyky m\u00f4\u017ee sp\u00f4sobi\u0165 aj <strong>nepravideln\u00fd jed\u00e1lni\u010dek,<\/strong> pr\u00edpadne <strong>\u201chladovanie\u201d.<\/strong> (Pozn\u00e1mka: Samozrejme, <strong>nehovor\u00edme o preru\u0161ovanej hladovke,<\/strong> ktor\u00e1 je cielen\u00e1 a um\u00fdselne obmedzuje pr\u00edjem kal\u00f3ri\u00ed. Ak chcete vedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a title=\"Kompletn\u00fd sprievodca preru\u0161ovanou hladovkou\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kompletn\u00fd sprievodca preru\u0161ovanou hladovkou<\/a>). Ke\u010f cel\u00fd de\u0148 nebudete ni\u010d jes\u0165, je pravdepodobn\u00e9, \u017ee ve\u010der sa uch\u00fdlite k nezdrav\u00e9mu stravovaniu a prejedaniu. Rie\u0161en\u00edm teda nie je hladova\u0165, ale jes\u0165 pravidelne, pokojne aj v <strong>men\u0161\u00edch porci\u00e1ch a ur\u010dit\u00fdch \u010dasov\u00fdch intervaloch.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9 je <strong>dodr\u017eiava\u0165 pravideln\u00fa stravu <\/strong>aj v stresovom obdob\u00ed, kedy ste n\u00e1chylnej\u0161\u00ed na <strong>zl\u00e9 stravovacie n\u00e1vyky.<\/strong> Akon\u00e1hle budete ma\u0165 svoje <strong>stravovanie pod kontrolou,<\/strong> zv\u00fd\u0161i sa v\u00e1\u0161 metabolizmus a <strong>dosiahnete <\/strong><strong>pravideln\u00fd kalorick\u00fd pr\u00edjem,<\/strong> \u010do bude ma\u0165 za n\u00e1sledok udr\u017eania va\u0161ej v\u00e1hy. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, ko\u013ekokr\u00e1t do d\u0148a si doprajete jedlo je len a len na v\u00e1s. \u013dudia, ktor\u00ed pravidelne \u0161portuj\u00fa si \u010dasto dopraj\u00fa<strong> 5 a\u017e 6 plnohodnotn\u00fdch jed\u00e1l denne.<\/strong> Niekomu naopak sta\u010dia <strong>3 plnohodnotn\u00e9 jedl\u00e1 a 2 men\u0161ie snacky<\/strong> v podobe ovocia, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny <\/a>\u010di zdravej ma\u0161krty. Na to, aby ste zistili, ko\u013eko jedla potrebujete prija\u0165, aby ste pokryli v\u00e1\u0161 denn\u00fd kalorick\u00fd pr\u00edjem, v\u00e1m posl\u00fa\u017eia<strong> kalorick\u00e9 tabu\u013eky alebo v\u00e1\u0161 osobn\u00fd stravovac\u00ed denn\u00edk.&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\">Spoznajte svoje stravovacie n\u00e1vyky v \u010dase karant\u00e9ny &#8211; stravovac\u00ed denn\u00edk<\/h3>\n\n\n\n<p>Vytvorte si<strong> zoznam svojich stravovac\u00edch n\u00e1vykov<\/strong> a zistite, v \u010dom spo\u010d\u00edva v\u00e1\u0161<strong> najv\u00e4\u010d\u0161\u00ed probl\u00e9m v prejedan\u00ed.<\/strong> Po dobu nieko\u013ek\u00fdch dn\u00ed si na papier <strong>zap\u00ed\u0161te tieto podstatn\u00e9 inform\u00e1cie:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u010co ste jedli<\/li>\n\n\n\n<li>Kedy ste to jedli<\/li>\n\n\n\n<li>Ve\u013ekos\u0165 porcie<\/li>\n\n\n\n<li>Nutri\u010dn\u00e9 hodnoty jedla<\/li>\n\n\n\n<li>Pocity a situ\u00e1cie, ktor\u00e9 v\u00e1s viedli k jedeniu<\/li>\n\n\n\n<li>Ak\u00e9 je \u010dasov\u00e9 rozmedzie medzi jednotliv\u00fdmi jedlami &#8211; je pravideln\u00e9?<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomocou t\u00fdchto <strong>z\u00e1kladn\u00fdch bodov<\/strong> dok\u00e1\u017eete zisti\u0165, ako vyzer\u00e1 va\u0161e stravovanie. Ak to uvid\u00edte na papieri, sami si uvedom\u00edte, ko\u013eko<strong> zbyto\u010dn\u00fdch kal\u00f3rii do seba dok\u00e1\u017eete za de\u0148 dosta\u0165.<\/strong> Mo\u017eno pr\u00eddete na to, \u017ee <strong>naj\u010dastej\u0161ie ma\u0161krt\u00edte pr\u00e1ve po\u010das ve\u010dern\u00e9ho sledovania telev\u00edzie<\/strong> alebo po\u010das pracovnej doby. Poriadne si v\u0161\u00edmajte, ak\u00e9 ste mali <strong>pocity pri jeden\u00ed,<\/strong> \u010di ste sa c\u00edtili vystresovan\u00ed, smutn\u00ed alebo naopak \u0161\u0165astn\u00ed. Je d\u00f4le\u017eit\u00e9 vedie\u0165, ak\u00e9 <strong>em\u00f3cie poh\u00e1\u0148aj\u00fa v\u00e1\u0161 emocion\u00e1lny hlad,<\/strong> a n\u00e1sledne sa zamyslie\u0165 nad t\u00fdm, ako sa <strong>s nimi vysporiada\u0165 inak. <\/strong><span style=\"color: #ff6600;\">[13]&nbsp;<\/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\">Vytvorte si n\u00e1kupn\u00fd zoznam &#8211; nak\u00fapte iba to, \u010do potrebujete<\/h3>\n\n\n\n<p>Stretli ste sa u\u017e so situ\u00e1ciou, \u017ee ste nabehli do obchodu a <strong>nak\u00fapili ste ka\u017ed\u00fa nezdrav\u00fa vec,<\/strong> ktor\u00fa ste videli? Tak\u00e9to <strong>n\u00e1kupn\u00e9 spr\u00e1vanie<\/strong> m\u00e1me zv\u00e4\u010d\u0161a v \u010dase, ke\u010f nav\u0161tevujeme&nbsp; potraviny hladn\u00fd alebo bez <strong>pripraven\u00e9ho n\u00e1kupn\u00e9ho zoznamu.<\/strong> Po\u010das karant\u00e9ny sa navy\u0161e uchy\u013eujeme k n\u00e1kupu <strong>menej zdrav\u00fdch potrav\u00edn,<\/strong> ako s\u00fa sladkosti, chipsy \u010di polotovary, z toho d\u00f4vodu, aby sme mali \u010do ma\u0161krti\u0165 k ve\u010dern\u00e9mu filmu alebo <strong>jednoducho zabili \u010das.<\/strong> Aby ste sa tak\u00e9muto spr\u00e1vaniu vyhli, mali by ste si <strong>vopred pripravi\u0165 n\u00e1kupn\u00fd zoznam,<\/strong> ktor\u00fd by pozost\u00e1val skuto\u010dne len z <strong>potrebn\u00fdch a nutri\u010dne vyv\u00e1\u017een\u00fdch potrav\u00edn.<\/strong> Poobzerajte sa, ak\u00e9 potraviny u\u017e doma m\u00e1te, aby ste ich nek\u00fapili viackr\u00e1t a <strong>vyhli sa zbyto\u010dn\u00e9mu plytvaniu.<\/strong> Pr\u00edpadne si sk\u00faste k\u00fapi\u0165 potraviny s <strong>ni\u017e\u0161ou trvanlivos\u0165ou,<\/strong> a uniknete tak<strong> no\u010dn\u00fdm n\u00e1jazdom do chladni\u010dky.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/girl-4181395_1920-min.jpg\" alt=\"Spoznajte svoje stravovacie n\u00e1vyky\" style=\"width:843px;height:562px\" title=\"Spoznajte svoje stravovacie n\u00e1vyky\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vyu\u017eite don\u00e1\u0161ku potrav\u00edn<\/h3>\n\n\n\n<p>\u010eal\u0161\u00ed sp\u00f4sob, ako sa vyhn\u00fa\u0165 <strong>nadmern\u00fdm a zbyto\u010dn\u00fdm z\u00e1sob\u00e1m nepotrebn\u00fdch potrav\u00edn.<\/strong> Ak sa toti\u017e uch\u00fdlite k <strong>online n\u00e1kupu a don\u00e1\u0161ke potrav\u00edn,<\/strong> viete si <strong>strategicky vopred vybra\u0165 potraviny,<\/strong> ktor\u00e9 skuto\u010dne potrebujete. Vyhnete sa tak aj marketingov\u00fdm taktik\u00e1m, ktor\u00e9 na v\u00e1s maj\u00fa pripraven\u00e9 n\u00e1kupn\u00e9 centr\u00e1. Hne\u010f pri vchode na v\u00e1s zv\u00e4\u010d\u0161a \u010dak\u00e1 <strong>z\u013eavnen\u00fd tovar,<\/strong> ktor\u00e9mu sa jednoducho ned\u00e1 odola\u0165. Pri online n\u00e1kupe sa tomuto trendu viete vyhn\u00fa\u0165 jedin\u00fdm klikom a <strong>zamieri\u0165 do kateg\u00f3rii,<\/strong> ktor\u00e9 skuto\u010dne potrebujete. Ide o rovnak\u00fd princ\u00edp, ako keby ste <strong>do obchodu vo\u0161li s vopred pripraven\u00fdm n\u00e1kupn\u00fdm zoznam,<\/strong> av\u0161ak s jednou v\u00fdnimkou. Na e-shope v\u00e1s napr\u00edklad nem\u00f4\u017ee zastihn\u00fa\u0165<strong> v\u00f4\u0148a \u010derstv\u00fdch sladk\u00fdch dobr\u00f4t<\/strong> priamo z pece, ktor\u00e1 by v\u00e1s v obchode podnietila k \u010fal\u0161iemu n\u00e1kupu. Navy\u0161e, v \u010dase korony a in\u00fdch karant\u00e9nnych situ\u00e1ci\u00ed je <strong>n\u00e1kup cez internet ove\u013ea bezpe\u010dnej\u0161ou alternat\u00edvou.<\/strong> <span style=\"color: #ff6600;\">[7]<\/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\">Uprednost\u0148ujte \u010derstv\u00e9 potraviny<\/h3>\n\n\n\n<p>\u010cerstv\u00e9 potraviny v sebe ukr\u00fdvaj\u00fa <strong>plnohodnotn\u00fd v\u00fd\u017eivov\u00fd profil.<\/strong> Maj\u00fa dostatok l\u00e1tok, ktor\u00e9 n\u00e1\u0161 <strong>organizmus potrebuje pre spr\u00e1vne fungovanie.<\/strong> \u010ci u\u017e sa jedn\u00e1 o \u010derstv\u00fa zeleninu, ovocie \u010di \u017eivo\u010d\u00ed\u0161ne produkty, oproti trvanliv\u00fdm potravin\u00e1m im <strong>ch\u00fdbaj\u00fa konzerva\u010dn\u00e9 l\u00e1tky,<\/strong> a preto maj\u00fa najviac v\u00fd\u017eivn\u00fdch l\u00e1tok, vitam\u00ednov a miner\u00e1lov. Rovnak\u00fd \u00fa\u010dinok m\u00f4\u017ee ma\u0165 <strong>mrazen\u00e9 \u010di su\u0161en\u00e9 ovocie a zelenina,<\/strong> ktor\u00e9 svojim spracovan\u00edm s\u00edce prich\u00e1dzaj\u00fa o prebyto\u010dn\u00fa vodu, no <strong>d\u00f4le\u017eit\u00e9 l\u00e1tky im ost\u00e1vaj\u00fa.<\/strong><span style=\"color: #ff6600;\"> [7]<\/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\">Pripravte si dom\u00e1ce jedl\u00e1<\/h3>\n\n\n\n<p>Za be\u017en\u00fdch okolnost\u00ed, kedy chod\u00edte do pr\u00e1ce, veziete deti do \u0161koly, alebo s nimi tr\u00e1vite \u010das mimo\u0161kolsk\u00fdmi aktivitami m\u00e1te na<strong> pr\u00edpravu dom\u00e1cich jed\u00e1l ove\u013ea menej \u010dasu.<\/strong> V obdob\u00ed karant\u00e9ny m\u00e1 v\u0161ak v\u00e4\u010d\u0161ina \u013eud\u00ed zrazu ove\u013ea viac \u010dasu. Ten m\u00f4\u017eete vyu\u017ei\u0165 napr\u00edkad aj na<strong> pr\u00edpravu chutn\u00fdch dom\u00e1cich pokrmov<\/strong> a vymeni\u0165 ich za re\u0161taura\u010dn\u00fa stravu \u010di polotovary. Na internete dok\u00e1\u017eete n\u00e1js\u0165 <strong>mno\u017estvo chutn\u00fdch <a title=\"Fitness recepty GymBeam\" href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\" target=\"_blank\" rel=\"noopener noreferrer\">fitness receptov<\/a>,<\/strong> ktor\u00e9 si m\u00f4\u017eete pripravi\u0165. Vyu\u017eite tie\u017e svoju fant\u00e1ziu a <strong>experimentujte napr\u00edklad s nov\u00fdmi <a title=\"Pr\u00edsady na varenie GymBeam\" href=\"https:\/\/gymbeam.sk\/prisady-na-varenie\" target=\"_blank\" rel=\"noopener noreferrer\">pr\u00edsadami<\/a> na varenie.<\/strong> Jedlo, ktor\u00e9 si priprav\u00edte vlastnoru\u010dne, chut\u00ed ur\u010dite lep\u0161ie a navy\u0161e sa ubezpe\u010d\u00edte, \u017ee <strong>porcia pred vami sp\u013a\u0148a v\u0161etky krit\u00e9ria zdrav\u00e9ho stravovania.<\/strong> <span style=\"color: #ff6600;\">[7]&nbsp;&nbsp;<\/span><\/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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/83290180_2668221889966174_1118130899414679552_o-min.jpg\" alt=\"vyu\u017eite don\u00e1\u0161ku potrav\u00edn po\u010das karant\u00e9ny\" title=\"vyu\u017eite don\u00e1\u0161ku potrav\u00edn po\u010das karant\u00e9ny\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">D\u00e1vajte pozor na ve\u013ekos\u0165 porci\u00ed<\/h3>\n\n\n\n<p><strong>Zdrav\u00e1 a nutri\u010dne vyv\u00e1\u017een\u00e1 strava<\/strong> je z\u00e1klad pre udr\u017eanie v\u00e1hy \u010di dokonca chudnutie, no ani s \u0148ou by sa to nemalo preh\u00e1\u0148a\u0165. Konkr\u00e9tne by ste si rovnako ako pri v\u0161etk\u00fdch in\u00fdch jedl\u00e1ch mali <strong>d\u00e1va\u0165 pozor na ve\u013ekos\u0165 porcie,<\/strong> ktor\u00fa konzumujete. Predpoklad\u00e1 sa, \u017ee <strong>pr\u00edli\u0161 ve\u013ek\u00e1 porcia prispieva k prejedaniu<\/strong> a ne\u017eiaducemu pr\u00edrastku hmotnosti. Kontrola porci\u00ed preto m\u00f4\u017ee pom\u00f4c\u0165 <strong>zabr\u00e1ni\u0165 prejedaniu sa v karant\u00e9ne.<\/strong> Ako na to?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pou\u017eite men\u0161\u00ed tanier<\/li>\n\n\n\n<li>nenah\u00e1d\u017ete v\u0161etko na jednu kopu, urobte si na tanieri k\u00f4pky z jednotliv\u00fdch potrav\u00edn<\/li>\n\n\n\n<li>vyu\u017eite svoju dla\u0148 ako odmerku pre jednotliv\u00e9 potraviny<\/li>\n\n\n\n<li>ak si jedlo objedn\u00e1vate, poproste o polovi\u010dn\u00fa porciu<\/li>\n\n\n\n<li>pred jeden\u00edm vypite poh\u00e1r vody &#8211; zapln\u00ed v\u00e1m \u017eal\u00fadok a vy tak zjete menej<\/li>\n\n\n\n<li>jedzte pomaly &#8211; potom sa m\u00f4\u017ee sta\u0165, \u017ee sa v\u00e1m na tanieri jedlo zv\u00fd\u0161i, lebo sa u\u017e budete c\u00edti\u0165 pln\u00fd<\/li>\n\n\n\n<li>po\u010d\u00edtate si kal\u00f3rie pomocou kalorick\u00fdch tabuliek &#8211; tak budete vedie\u0165, ko\u013eko akej potraviny m\u00f4\u017eete pou\u017ei\u0165 <span style=\"color: #ff6600;\">[7] [8]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Obmedzte pr\u00edjem cukru a sacharidov<\/h3>\n\n\n\n<p>Cukor a pr\u00edli\u0161n\u00e9 mno\u017estvo sacharidov v strave je najbe\u017enej\u0161\u00edm d\u00f4vodom, pre\u010do doch\u00e1dza k <strong>nadmern\u00e9mu naberaniu hmotnosti a obezite.<\/strong> Ka\u017ed\u00fd <strong>gram sacharidov obsahuje a\u017e 4 kal\u00f3rie,<\/strong> pri\u010dom mnoh\u00e9 potraviny, ako chlieb, pe\u010divo, ry\u017ea, obsahuj\u00fa desiatky gramov sacharidov, ktor\u00e9 v\u00e1m m\u00f4\u017eu prida\u0165 aj <strong>nieko\u013eko stoviek kal\u00f3rii.<\/strong> Konzum\u00e1cia <strong>pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva sacharidov<\/strong> m\u00f4\u017ee tie\u017e <strong>negat\u00edvne ovplyvni\u0165 hladinu cukru v krvi.<\/strong> T\u00e1 norm\u00e1lne sl\u00fa\u017ei ako zdroj energie pre va\u0161e telo. Av\u0161ak prij\u00edmanie pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva rafinovan\u00fdch sacharidov \u010di cukrov m\u00f4\u017ee sp\u00f4sobi\u0165 v\u00fdrazn\u00fd n\u00e1rast hladiny cukru v krvi. Telo sa tomuto zvy\u0161ovaniu br\u00e1ni tvorbou protil\u00e1tok, a tak do obehu<strong> vyp\u00fa\u0161\u0165a horm\u00f3ny,<\/strong> ktor\u00e9 sl\u00fa\u017eia na jeho zn\u00ed\u017eenie. Tento proces v\u0161ak <strong>sp\u00f4sobuje pocity \u00fanavy a hladu,<\/strong> \u010do vedie k n\u00e1sledn\u00e9mu prejedaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>WHO preto odpor\u00fa\u010da, aby v\u00e1\u0161 <strong>denn\u00fd pr\u00edjem cukrov tvorilo len 5 % vo\u013en\u00fdch cukrov,<\/strong> \u010do je pribli\u017ene 6 \u010dajov\u00fdch ly\u017ei\u010diek rafinovan\u00e9ho cukru. Ten obsahuje <strong>vysok\u00e9 mno\u017estvo kal\u00f3ri\u00ed,<\/strong> no \u017eiadne in\u00e9 v\u00fd\u017eivn\u00e9 l\u00e1tky, preto nem\u00e1 pr\u00ednos pre \u013eudsk\u00fd organizmus. Ostatn\u00e9 prijat\u00e9 cukry by mali poch\u00e1dza\u0165 z <strong>\u010derstv\u00fdch potrav\u00edn, ako je ovocie \u010di zelenina. <\/strong><span style=\"color: #ff6600;\">[7] [9]<\/span> Umel\u00e9 sirupy \u010di sladk\u00e9 vody by ste tak mali nahradi\u0165 <strong>100% \u010derstv\u00fdmi \u0161\u0165avami, <\/strong>a chu\u0165 na sladk\u00e9 by ste mali zahna\u0165 <strong>dom\u00e1cimi dezertami zo zdrav\u00fdch ingredienci\u00ed,<\/strong> ako je napr\u00edklad <a title=\"Prote\u00edny GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00edn<\/a>. Rafinovan\u00fd cukor vysk\u00fa\u0161ajte nahradi\u0165 <strong>pr\u00edrodn\u00fdmi sladidlami, <\/strong>ako med, <a title=\"Ag\u00e1ve sirup GymBeam\" href=\"https:\/\/gymbeam.sk\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ag\u00e1ve sirup<\/a>, <a title=\"Erythritol GymBeam\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">erythritol<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a>. Ak chcete vedie\u0165 viac o zdrav\u00fdch n\u00e1hrad\u00e1ch cukru, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a title=\"N\u00e1hrady cukru - ktor\u00e9 sladidlo je pre v\u00e1s najvhodnej\u0161ie?\" href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" rel=\"noopener noreferrer\">N\u00e1hrady cukru &#8211; ktor\u00e9 sladidlo je pre v\u00e1s najvhodnej\u0161ie?<\/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\">Obmedzte pr\u00edjem tukov<\/h3>\n\n\n\n<p>Nadmern\u00e9 u\u017e\u00edvanie tuku je spojen\u00e9 so <strong>vznikom mnoh\u00fdch nepr\u00edjemn\u00fdch chor\u00f4b,<\/strong> ako je cukrovka, obezita a kardiovaskul\u00e1rne probl\u00e9my. Je v\u0161ak potrebn\u00e9 rozozna\u0165, ktor\u00fd tuk je pre n\u00e1s <strong>skuto\u010dne nebezpe\u010dn\u00fd.<\/strong> Pozn\u00e1me dva druhy tukov:<\/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<\/strong> &#8211; \u201cnezdrav\u00e9\u201d tuky &#8211; zvy\u0161uj\u00fa hladinu LDL \u201czl\u00e9ho\u201d cholesterolu<\/li>\n\n\n\n<li><strong>nenas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/strong> &#8211; \u201czdrav\u00e9\u201d tuky &#8211; zni\u017euj\u00fa hladinu cholesterolu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viacer\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee <strong>konzum\u00e1cia potrav\u00edn s vysok\u00fdm obsahom tuku m\u00f4\u017ee podnecova\u0165 k prejedaniu. <\/strong><span style=\"color: #ff6600;\">[15]<\/span> Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee sa po\u010das jedenia tu\u010dn\u00fdch jed\u00e1l v na\u0161om tele <strong>uvo\u013e\u0148uje horm\u00f3n dopam\u00edn,<\/strong> ktor\u00fd pom\u00e1ha kontrolova\u0165 mozgov\u00fd syst\u00e9m odmien a centr\u00e1 pote\u0161enia. Pr\u00e1ve kv\u00f4li tomuto horm\u00f3nu v jeden\u00ed jednoducho pokra\u010dujeme a<strong> prejed\u00e1me sa. <\/strong><span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>WHO preto odpor\u00fa\u010da obmedzi\u0165 celkov\u00fd pr\u00edjem tukov na <strong>menej ako 30 % celkov\u00e9ho pr\u00edjmu energie,<\/strong> z \u010doho najviac 10 % by malo poch\u00e1dza\u0165 z nas\u00fdten\u00fdch tukov. Na dosiahnutie tohto cie\u013ea by ste sa teda mali uch\u00fdli\u0165 k <strong>pr\u00edprave jedla, ktor\u00e9 neobsahuje \u017eiaden, alebo len minimum tuku.<\/strong> Vypr\u00e1\u017ean\u00e9 jedl\u00e1 preto nahra\u010fte grilovan\u00fdmi, dusen\u00fdmi \u010di varen\u00fdmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak je to potrebn\u00e9, na varenie pou\u017eite len mal\u00e9 mno\u017estvo nenas\u00fdten\u00fdch olejov, ako je napr\u00edklad <strong>repkov\u00fd, olivov\u00fd alebo slne\u010dnicov\u00fd olej.<\/strong> Preferujte potraviny, ktor\u00e9 obsahuj\u00fa zdrav\u00e9 zdroje nenas\u00fdten\u00fdch tukov, ako s\u00fa <a title=\"Ryby GymBeam\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noopener noreferrer\">ryby<\/a> a <a title=\"Orechy a semen\u00e1 GymBeam\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\">orechy<\/a>. Zn\u00ed\u017ete pr\u00edjem potrav\u00edn, ako je \u010derven\u00e9 a mastn\u00e9 m\u00e4so, maslo a mlie\u010dne v\u00fdrobky s vysok\u00fdm obsahom nezdrav\u00e9ho tuku, <strong>palmov\u00fd olej a mas\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste zistili, ktor\u00e9 potraviny s\u00fa pre v\u00e1s tie spr\u00e1vne, pre\u010d\u00edtajte si ich <strong>nutri\u010dn\u00e9 hodnoty a zlo\u017eenie.<\/strong> Ak niektor\u00e9 potraviny neobsahuj\u00fa inform\u00e1cie o zlo\u017een\u00ed, vyhnite sa tak\u00fdm, ktor\u00e9 zaru\u010dene <strong>obsahuj\u00fa transmastn\u00e9 kyseliny,<\/strong> ako vypr\u00e1\u017ean\u00e9 jedl\u00e1 &#8211; \u0161i\u0161ky, pe\u010divo \u010di pizza. Tieto kyseliny m\u00f4\u017eu <strong>zvy\u0161ova\u0165 hladinu LDL cholesterolu,<\/strong> zn\u00e1meho aj ako \u201ezl\u00fd\u201c cholesterol, a z\u00e1rove\u0148 m\u00f4\u017eu tie\u017e <strong>potla\u010di\u0165 hladiny lipoprote\u00ednov<\/strong> s vysokou hustotou (HDL) alebo \u201edobr\u00fd\u201c cholesterol. <span style=\"color: #ff6600;\">[7] [10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/78846135_2569047706550260_8413134419333742592_o-min.jpg\" alt=\"Po\u010das karant\u00e9ny obmedzte pr\u00edjem tukov\" style=\"width:843px;height:562px\" title=\"Po\u010das karant\u00e9ny obmedzte pr\u00edjem tukov\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Zosta\u0148te hydratovan\u00ed<\/h3>\n\n\n\n<p>Spr\u00e1vna hydrat\u00e1cia je d\u00f4le\u017eit\u00e1 pre <strong>udr\u017eanie optim\u00e1lneho zdravia<\/strong> a spr\u00e1vne fungovanie org\u00e1nov. Voda sa naz\u00fdva aj \u201cesenciou \u017eivota\u201d, nako\u013eko bez nej \u010dlovek <strong>dok\u00e1\u017ee pre\u017ei\u0165 len nieko\u013eko dn\u00ed.<\/strong> Mo\u017eno ste sa u\u017e stretli s tvrden\u00edm: <em>\u201chlad je prezle\u010den\u00fd sm\u00e4d\u201d<\/em>, a do ur\u010ditej miery je to aj pravda. Dodr\u017eiavan\u00edm <strong>spr\u00e1vnej hydrat\u00e1cie sa m\u00f4\u017eete vyhn\u00fa\u0165 prejedaniu sa.<\/strong> Ak do svojho tela dostanete optim\u00e1lnu d\u00e1vku vody, v\u00e1\u0161 \u017eal\u00fadok tak bude <strong>poci\u0165ova\u0165 men\u0161\u00ed n\u00e1tlak.<\/strong> <span style=\"color: #ff6600;\">[7] [11]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pam\u00e4tajte v\u0161ak nato, \u017ee najlep\u0161\u00ed sp\u00f4sob, ako do svojho tela dosta\u0165 potrebn\u00fa d\u00e1vku tekut\u00edn je <strong>pitie \u010distej vody.<\/strong> Ak navy\u0161e budete pi\u0165 vodu priamo z koh\u00fatika a uprednostn\u00edte ju pred balenou vodou, <strong>pom\u00f4\u017eete tak aj \u017eivotn\u00e9mu prostrediu.<\/strong> Rozhodne by ste v\u0161ak<strong> sm\u00e4d nemali hasi\u0165 pomocou sladen\u00fdch n\u00e1pojov.<\/strong> Okrem \u010distej vody, ktor\u00e1 <strong>neobsahuje \u017eiadne kal\u00f3rie,<\/strong> je skvel\u00fdm zdrojom tekut\u00edn aj<strong> \u010derstv\u00e9 ovocie a zelenina.<\/strong> Ak v\u00e1m \u010dist\u00e1 voda nechut\u00ed, sk\u00faste si ju <strong>dochuti\u0165 \u0161\u0165avou z citr\u00f3na, mrazen\u00fdm ovoc\u00edm alebo m\u00e4tou.<\/strong> Vyvarova\u0165 by ste sa mali aj pitiu <strong>siln\u00fdch <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednov\u00fdch<\/a> k\u00e1v \u010di \u010dajov,<\/strong> ktor\u00e9 m\u00f4\u017eu sp\u00f4sobi\u0165 dehydrat\u00e1ciu. <span style=\"color: #ff6600;\">[7] [11]<\/span> Viac sa o spr\u00e1vnej hydrat\u00e1cii a jej v\u00fdhod\u00e1ch do\u010d\u00edtate v \u010dl\u00e1nku <a title=\" Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noopener noreferrer\">Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/93950656_2848216495300045_514560803165175808_o-min.jpg\" alt=\"Spr\u00e1vna hydrat\u00e1cia je d\u00f4le\u017eit\u00e1 pre udr\u017eanie optim\u00e1lneho zdravia\" style=\"width:843px;height:562px\" title=\"Spr\u00e1vna hydrat\u00e1cia je d\u00f4le\u017eit\u00e1 pre udr\u017eanie optim\u00e1lneho zdravia\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vyhnite sa alkoholu, alebo aspo\u0148 zn\u00ed\u017ete jeho spotrebu<\/h3>\n\n\n\n<p>Nielen\u017ee je alkohol omamn\u00e1 l\u00e1tka, je aj <strong>pln\u00fd pr\u00e1zdnych kal\u00f3ri\u00ed a cukrov.<\/strong> To znamen\u00e1, \u017ee alkohol sp\u00f4sobuje <strong>nadmern\u00e9 naberanie hmotnosti,<\/strong> ba \u010do viac, oslabuje imunitn\u00fd syst\u00e9m. U\u017e\u00edvanie alkoholu a obzvl\u00e1\u0161\u0165 pravideln\u00e9 u\u017e\u00edvanie teda oslabuje schopnos\u0165 v\u00e1\u0161ho tela vyrovna\u0165 sa s infek\u010dn\u00fdmi chorobami, vr\u00e1tane<strong> COVID-19.<\/strong><span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nako\u013eko je alkohol <strong>psychoakt\u00edvna l\u00e1tka,<\/strong> m\u00f4\u017ee sp\u00f4sobi\u0165 aj <strong>zmenu v\u00e1\u0161ho psychick\u00e9ho stavu <\/strong>a n\u00e1lady. Po jeho po\u017eit\u00ed sa tak v karant\u00e9ne m\u00f4\u017eete <strong>c\u00edti\u0165 podr\u00e1\u017eden\u00ed a smutn\u00ed,<\/strong> \u010do vedie k zvy\u0161ovaniu rizika vzniku <strong>depresie, \u00fazkosti, strachu, paniky a stresu.<\/strong> Ako sme spom\u00ednali vy\u0161\u0161ie, pr\u00e1ve tieto stavy sp\u00f4sobuj\u00fa <strong>nadmern\u00e9 prejedanie a zl\u00fd \u00fasudok vo v\u00fdbere potrav\u00edn. <\/strong><span style=\"color: #ff6600;\">[7] [11]<\/span> Viac sa o \u00fa\u010dinkoch alkoholu do\u010d\u00edtate v \u010dl\u00e1nku <a title=\"Ako vpl\u00fdva alkohol na chudnutie, regener\u00e1ciu a rast svalov?\" href=\"https:\/\/gymbeam.sk\/blog\/vplyv-alkoholu-na-chudnutie-regeneraciu-rast-svalov\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ako vpl\u00fdva alkohol na chudnutie, regener\u00e1ciu a rast svalov?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_tom_preco_v_karantene_jeme_viac\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, pre\u010do v karant\u00e9ne jeme viac<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pre\u010do jeme v karant\u00e9ne viac? \ud83c\udf54 | GymBeam | FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/28NNX4bS4hc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><strong>Karant\u00e9na a n\u00faten\u00e1 dom\u00e1ca izol\u00e1cia<\/strong> rozhodne nie je \u017eiadna prech\u00e1dzka ru\u017eovou z\u00e1hradou. V ka\u017edej tme sa v\u0161ak n\u00e1jde aj k\u00fasok svetla, a preto by ste si <strong>pobyt doma mali spr\u00edjemni\u0165<\/strong> ako sa len d\u00e1. Vyu\u017eite vo\u013en\u00fd \u010das na <strong>sebarealiz\u00e1ciu, pustite sa do kon\u00ed\u010dkov,<\/strong> ktor\u00e9 v\u00e1s u\u017e dlho l\u00e1kali, no pre nedostatok \u010dasu ste ich odkladali. Vysk\u00fa\u0161ajte zlep\u0161i\u0165 svoj skill v kuchyni a roz\u0161\u00edrte svoje portf\u00f3lio o nieko\u013eko <strong>nov\u00fdch zdrav\u00fdch receptov.<\/strong> Ver\u00edme, \u017ee ste sa dozvedeli v\u0161etky potrebn\u00e9 inform\u00e1cie o tom, <strong>pre\u010do v karant\u00e9ne jeme ove\u013ea viac, a ako sa vyhn\u00fa\u0165 prejedaniu.<\/strong> Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho <strong>zdie\u013ean\u00edm.&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<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\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\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\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>Pre\u010do jeme v karant\u00e9ne viac, a ako sa vyhn\u00fa\u0165 prejedaniu sa? Zistite ako sa v dom\u00e1cej izol\u00e1cii stravova\u0165 zdravo, a na \u010do si da\u0165 pozor.<\/p>\n","protected":false},"author":22,"featured_media":80045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6067,6125,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-230267","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-kalorie","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre\u010do jeme v karant\u00e9ne viac? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010do jeme v karant\u00e9ne viac, a ako sa vyhn\u00fa\u0165 prejedaniu sa? 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