{"id":248032,"date":"2020-01-02T08:49:00","date_gmt":"2020-01-02T07:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248032"},"modified":"2023-10-03T16:03:43","modified_gmt":"2023-10-03T14:03:43","slug":"8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/","title":{"rendered":"8 m\u00fdtov o chudnut\u00ed, ktor\u00e9 brzdia va\u0161e v\u00fdsledky"},"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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#8_mytov_o_chudnuti\" title=\"8 m\u00fdtov o chudnut\u00ed\">8 m\u00fdtov o chudnut\u00ed<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#1_Cvicenie_bez_svalovice_nie_je_dostatocne_efektivne\" title=\"1. Cvi\u010denie bez svalovice nie je dostato\u010dne efekt\u00edvne\">1. Cvi\u010denie bez svalovice nie je dostato\u010dne efekt\u00edvne<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#2_Musite_ranajkovat\" title=\"2. Mus\u00edte ra\u0148ajkova\u0165\">2. Mus\u00edte ra\u0148ajkova\u0165<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#3_Pocas_chudnutia_musite_vylucit_vsetky_sacharidy\" title=\"3. Po\u010das chudnutia mus\u00edte vyl\u00fa\u010di\u0165 v\u0161etky sacharidy\">3. Po\u010das chudnutia mus\u00edte vyl\u00fa\u010di\u0165 v\u0161etky sacharidy<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#4_Cim_viac_potu_tym_viac_chudnete\" title=\"4. \u010c\u00edm viac potu, t\u00fdm viac chudnete\">4. \u010c\u00edm viac potu, t\u00fdm viac chudnete<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#5_Sed_lahmi_spalite_tuk_na_bruchu\" title=\"5. Sed \u013eahmi sp\u00e1lite tuk na bruchu\">5. Sed \u013eahmi sp\u00e1lite tuk na bruchu<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#6_Nizkotucne_potraviny_su_vzdy_zdravsia_volba\" title=\"6. N\u00edzkotu\u010dn\u00e9 potraviny s\u00fa v\u017edy zdrav\u0161ia vo\u013eba\">6. N\u00edzkotu\u010dn\u00e9 potraviny s\u00fa v\u017edy zdrav\u0161ia vo\u013eba<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#7_Potraviny_s_nizkym_glykemickym_indexom_pomahaju_chudnut\" title=\"7. Potraviny s n\u00edzkym glykemick\u00fdm indexom pom\u00e1haj\u00fa chudn\u00fa\u0165\">7. Potraviny s n\u00edzkym glykemick\u00fdm indexom pom\u00e1haj\u00fa chudn\u00fa\u0165<\/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\/8-mytov-o-chudnuti-ktore-brzdia-vase-vysledky\/#8_Kortizol_moze_za_vase_priberanie\" title=\"8. Kortizol m\u00f4\u017ee za va\u0161e priberanie\">8. Kortizol m\u00f4\u017ee za va\u0161e priberanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Zmenu \u017eivotn\u00e9ho \u0161t\u00fdlu <\/strong>kv\u00f4li nadbyto\u010dn\u00e9mu tuku podstupuj\u00fa mu\u017ei aj \u017eeny r\u00f4zneho veku. Nie v\u0161etky odpor\u00fa\u010dania a <strong>te\u00f3rie o chudnut\u00ed<\/strong> s\u00fa v\u0161ak <strong>overen\u00e9 a pravdiv\u00e9. <\/strong>\u010casto sa <strong>neprofesion\u00e1lne \u010dl\u00e1nky o nepodlo\u017een\u00fdch te\u00f3ri\u00e1ch<\/strong> \u0161\u00edria <strong>soci\u00e1lnymi sie\u0165ami<\/strong> a z\u00edskavaj\u00fa <strong>zbyto\u010dn\u00fa pozornos\u0165<\/strong> \u0161irokej verejnosti. V na\u0161om \u010dl\u00e1nku si pre\u010d\u00edtate <strong>8 m\u00fdtov spojen\u00fdch s chudnut\u00edm, zdravou stravou a tr\u00e9ningom,<\/strong> ktor\u00e9 vych\u00e1dzaj\u00fa z <strong>v\u00fdskumov a tvrden\u00ed odborn\u00edkov.<\/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=\"8_mytov_o_chudnuti\"><\/span>8 m\u00fdtov o chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Cvicenie_bez_svalovice_nie_je_dostatocne_efektivne\"><\/span>1. Cvi\u010denie bez svalovice nie je dostato\u010dne efekt\u00edvne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svalov\u00e1 hor\u00fa\u010dka alebo \u201csvalovica\u201d je v podstate <strong>z\u00e1pal a chemick\u00e1 odozva organizmu<\/strong> po n\u00e1ro\u010dnej fyzickej aktivite. Niekedy sa prejav\u00ed priamo po tr\u00e9ningu, inokedy o 1 a\u017e 2 dni. Nebu\u010fte v\u0161ak prekvapen\u00ed, ak sa na druh\u00fd de\u0148 po cvi\u010den\u00ed prebud\u00edte bez bolest\u00ed. Svalov\u00fd z\u00e1pal <strong>nie je pravidlom,<\/strong> niektor\u00ed olympijsk\u00ed \u0161portovci nec\u00edtili svalovicu aj nieko\u013eko rokov. Neverte preto n\u00e1zorom, ktor\u00e9 tvrdia, \u017ee ak nec\u00edtite svalovicu po tr\u00e9ningu, necvi\u010dili ste dostato\u010dne. Svalov\u00fd z\u00e1pal <strong>nie je indik\u00e1torom spa\u013eovania tuku,<\/strong> rastu svalovej hmoty alebo efekt\u00edvneho tr\u00e9ningu. <strong>Zlep\u0161enie formy <\/strong>a spa\u013eovanie tuku sa prejavuje v\u00e4\u010d\u0161ou <strong>silou, v\u00fddr\u017eou a zmenou postavy.<\/strong> Posudzova\u0165 efektivitu tr\u00e9ningu pod\u013ea bolestivosti a d\u013a\u017eky svalovice ned\u00e1va zmysel, <strong>\u00fa\u010dinnos\u0165 tr\u00e9ningu <\/strong>pozn\u00e1te najlep\u0161ie <strong>po\u010das tr\u00e9ningu. <\/strong><span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svalov\u00e1 hor\u00fa\u010dka je ob\u010das ve\u013emi nepr\u00edjemn\u00fdm potr\u00e9ningov\u00fdm prejavom, ktor\u00e1 dok\u00e1\u017ee poriadne obmedzi\u0165 aj pri ka\u017edodenn\u00fdch \u010dinnostiach. Ur\u010dite ste aj vy u\u017e po\u010duli nieko\u013eko te\u00f3ri\u00ed a tipov, ako sa \u010do najsk\u00f4r zbavi\u0165 svalovice. Odb\u00faranie svalov\u00e9ho z\u00e1palu je predmetom mnoh\u00fdch v\u00fdskumov, v roku 2012 vznikla anal\u00fdza 35 \u0161t\u00fadi\u00ed o lie\u010dbe svalovice. Jej cie\u013eom bolo presk\u00fama\u0165 \u00fa\u010dinky <strong>mas\u00e1\u017ee, kryoterapie (lie\u010dby chladom), stre\u010dingu a \u013eahk\u00e9ho tr\u00e9ningu. <\/strong>V\u00fdsledky uk\u00e1zali, \u017ee iba<strong> mas\u00e1\u017e <\/strong>m\u00e1 ist\u00fd <strong>vplyv na regener\u00e1ciu svalov, <\/strong>ktor\u00fd je navy\u0161e tak mal\u00fd, \u017ee nem\u00e1 klinick\u00fd v\u00fdznam. Ak v\u00e1s zaujala <strong>lie\u010dba chladom,<\/strong> anal\u00fdza z roku 2016 sk\u00famala <strong>v\u00fdznam k\u00fapania v studenej vode<\/strong>&nbsp;na zbavenie sa svalovice. Pod\u013ea v\u00fdsledkov m\u00e1 o nie\u010do vy\u0161\u0161\u00ed v\u00fdznam, ne\u017e nerobi\u0165 ni\u010d. Najlep\u0161\u00ed efekt malo k\u00fapa\u0165 sa <strong>11 &#8211; 15 min\u00fat v 11 &#8211; 15 \u00b0C vode.<\/strong> Chcete sa <strong>zbavi\u0165 svalovice,<\/strong> ale sprchovanie vo vla\u017enej vode v\u00e1s neoslovilo? M\u00e1me pre v\u00e1s tip na zdroj \u010fal\u0161\u00edch inform\u00e1ci\u00ed,<strong> pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<\/strong> &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8 sp\u00f4sobov na r\u00fdchle zotavenie sa po tr\u00e9ningu.<\/a><\/span> <span style=\"color: #ff6600;\">[2] [3] [4] [7] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2_1.jpeg\" alt=\"svalov\u00e1 hor\u00fa\u010dka po cvi\u010den\u00ed\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"svalov\u00e1 hor\u00fa\u010dka po cvi\u010den\u00ed\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Musite_ranajkovat\"><\/span>2. Mus\u00edte ra\u0148ajkova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neverte predstave, \u017ee pre zn\u00ed\u017eenie hmotnosti je <strong>nutn\u00e9 ra\u0148ajkova\u0165.<\/strong> V\u00fdskum z roku 2014 sk\u00famal <strong>vplyv ra\u0148ajok na redukciu hmotnosti<\/strong>&nbsp;a zistil, \u017ee ra\u0148ajky nemaj\u00fa vplyv na zn\u00ed\u017eenie hmotnosti. U 283 \u00fa\u010dastn\u00edkov z celkov\u00e9ho po\u010dtu 309 os\u00f4b nebola zisten\u00e1 <strong>\u017eiadna z\u00e1sadn\u00e1 zmena.<\/strong> \u010eal\u0161\u00ed <strong>m\u00fdtus o ra\u0148ajk\u00e1ch <\/strong>tvrd\u00ed, \u017ee ra\u0148ajky dok\u00e1\u017eu <strong>na\u0161tartova\u0165 metabolizmus<\/strong> a vynech\u00e1vanie ra\u0148ajok <strong>vedie k hladu, k\u0155\u010dom<\/strong> a <strong>n\u00e1rastu hmotnosti. <\/strong>Ra\u0148ajkovanie nem\u00e1 vo v\u0161eobecnosti <strong>vplyv na telesn\u00fa hmotnos\u0165,<\/strong> ka\u017ed\u00fd organizmus je v\u0161ak jedine\u010dn\u00fd. <strong>K\u0155\u010de a pocit hladu<\/strong> s\u00fa reakciou tela na <strong>pr\u00e1zdny \u017eal\u00fadok<\/strong> a dlh\u0161\u00ed \u010das bez stravy. Neexistuje univerz\u00e1lna rada, ale k\u013e\u00fa\u010dom k zdraviu a optim\u00e1lnej hmotnosti je <strong>pravideln\u00e1 a vyv\u00e1\u017een\u00e1 strava.<\/strong> <span style=\"color: #ff6600;\">[1] [5] [6] <\/span>Po\u010duli ste u\u017e o skratke IIFYM? Ide o sp\u00f4sob flexibiln\u00e9ho stravovania, v\u010faka ktor\u00e9mu sa v\u00e1m podar\u00ed zn\u00ed\u017ei\u0165 hmotnos\u0165 bez v\u00fdrazn\u00fdch obmedzen\u00ed v strave. Pre\u010d\u00edtajte si o \u0148om v na\u0161om \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">IIFYM &#8211; Flexibiln\u00e9 stravovanie, s ktor\u00fdm zaru\u010dene dosiahnete svoje ciele?<\/a>&nbsp; <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/brooke-lark-nTZOILVZuOg-unsplash.jpg\" alt=\"ra\u0148ajky pre chudnutie\" style=\"width:843px;height:606px\" width=\"843\" height=\"606\" title=\"ra\u0148ajky pre chudnutie\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Pocas_chudnutia_musite_vylucit_vsetky_sacharidy\"><\/span>3. Po\u010das chudnutia mus\u00edte vyl\u00fa\u010di\u0165 v\u0161etky sacharidy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudsk\u00fd organizmus prij\u00edma v strave<strong> tri z\u00e1kladn\u00e9 makronutrienty <\/strong><strong>&#8211;<\/strong> bielkoviny, tuky a sacharidy. Pr\u00e1ve <strong>sacharidy<\/strong> s\u00fa d\u00f4le\u017eit\u00fdm <strong>zdrojom energie <\/strong>pre ka\u017edodenn\u00e9 fungovanie, ale ich <strong>nadmern\u00e1 konzum\u00e1cia<\/strong> m\u00f4\u017ee vies\u0165 k n\u00e1rastu hmotnosti. Ak skonzumujete <strong>viac sacharidov<\/strong> ne\u017e organizmus potrebuje, \u010das\u0165 z nich sa ulo\u017e\u00ed do buniek vo forme glykog\u00e9nu a zvy\u0161ok sa<strong> premen\u00ed na tuk.<\/strong>\nPri sacharidoch je potrebn\u00e9 odli\u0161ova\u0165 <strong>dva z\u00e1kladn\u00e9 typy <\/strong><span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Komplexn\u00e9 sacharidy<\/strong> &#8211; n\u00e1jdete ich v celozrnn\u00fdch potravin\u00e1ch, ovoc\u00ed, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenine <\/a>alebo strukovin\u00e1ch. Tento typ sacharidov je zdrav\u0161\u00ed, obsahuje miner\u00e1ly, vitam\u00edny, vl\u00e1kninu a vy sa po \u0148om budete c\u00edti\u0165 dlh\u0161ie s\u00fdty. Molekuly komplexn\u00fdch sacharidov maj\u00fa dlh\u0161\u00ed re\u0165azec a zara\u010fujeme medzi ne monosacharidy, disacharidy a polysacharidy.<\/li>\n\n\n\n<li><strong>Jednoduch\u00e9 sacharidy<\/strong> &#8211; naz\u00fdvan\u00e9 tie\u017e cukry, s\u00fa zlo\u017een\u00e9 z jednej alebo dvoch molek\u00fal. Ide o zdroj r\u00fdchlej energie, po ktorom budete r\u00fdchlo hladn\u00fd. Nach\u00e1dzaj\u00fa sa napr\u00edklad v sladkostiach, cukre alebo bielom pe\u010dive.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy s\u00fa pova\u017eovan\u00e9 za hlavn\u00fd d\u00f4vod obezity a za posledn\u00e9 roky vzniklo nieko\u013eko di\u00e9t, ktor\u00e9 s\u00fa postaven\u00e9 na <strong>obmedzen\u00ed pr\u00edjmu sacharidov.<\/strong> Medzi najzn\u00e1mej\u0161ie patria <span style=\"color: #ff6600;\">[9] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ketog\u00e9nna di\u00e9ta<\/strong> &#8211; vysok\u00fd obsah tuku, n\u00edzke mno\u017estvo bielkov\u00edn a sacharidov<\/li>\n\n\n\n<li><strong>Atkinsov\u00e1 di\u00e9ta<\/strong> &#8211; vysok\u00e9 mno\u017estvo bielkov\u00edn a tukov, n\u00edzky obsah sacharidov<\/li>\n\n\n\n<li><strong>Paleo di\u00e9ta<\/strong> &#8211; vysok\u00fd obsah bielkov\u00edn a tukov, n\u00edzky podiel sacharidov<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organizmus berie energiu zo <strong>sacharidov a tukov,<\/strong> a ak nem\u00e1 sacharidy, na energiu za\u010dne premie\u0148a\u0165 tuky. Okrem spa\u013eovania tukov sa pri zn\u00ed\u017een\u00ed pr\u00edjmu sacharidov v \u013eudskom tele dej\u00fa \u010fal\u0161ie procesy, v\u010faka ktor\u00fdm \u013eudia pova\u017euj\u00fa tento typ di\u00e9t za \u00faspe\u0161n\u00fd. Uveden\u00e9 di\u00e9ty odpor\u00fa\u010daj\u00fa potraviny s <strong>vy\u0161\u0161\u00edm obsahom vl\u00e1kniny <\/strong>a vody, \u010do z\u00e1rove\u0148 znamen\u00e1, \u017ee maj\u00fa<strong> menej kal\u00f3ri\u00ed <\/strong>a v\u00e1m sa zn\u00ed\u017ei <strong>kalorick\u00fd pr\u00edjem.<\/strong> <strong>Bez sacharidov<\/strong> tie\u017e limitujete vyplavovanie<strong> seroton\u00ednu, <\/strong>ktor\u00fd preuk\u00e1zate\u013ene <strong>podporuje chu\u0165 do jedla. <\/strong>V neposlednom rade sa <strong>zvy\u0161uje <\/strong>v\u00e1\u0161 <strong>pr\u00edjem bielkov\u00edn, <\/strong>ktor\u00e9 sa tr\u00e1via v tele dlh\u0161ie a vy sa c\u00edtite <strong>dlh\u0161ie s\u00fdty. <\/strong><span style=\"color: #ff6600;\">[9] <\/span>Kontrola pr\u00edjmu sacharidov je pre udr\u017eanie primeranej hmotnosti ve\u013emi d\u00f4le\u017eit\u00e1 a ich <strong>nadmern\u00e1 konzum\u00e1cia<\/strong> m\u00f4\u017ee smerova\u0165 k n\u00e1rastu kilogramov. To ale neznamen\u00e1, \u017ee ich mus\u00edte absol\u00fatne vyl\u00fa\u010di\u0165. Zamerajte sa sk\u00f4r na <strong>komplexn\u00e9 sacharidy <\/strong>a sk\u00faste sledova\u0165 <strong>celkov\u00fd kalorick\u00fd pr\u00edjem.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Canva_-_Woman_About_to_Eat_Strawberry.jpg\" alt=\"sacharidy pri chudnut\u00ed\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"sacharidy pri chudnut\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>\u0160t\u00fadia sk\u00famala \u00faspe\u0161nos\u0165 di\u00e9t na z\u00e1klade <strong>pomerov makronutrientov. <\/strong>V\u00fdsledky jasne uv\u00e1dzaj\u00fa, \u017ee rozhoduj\u00faci je pr\u00edjem kal\u00f3ri\u00ed, nie pomer bielkov\u00edn, sacharidov a tukov. Porovnanie <strong>vysokosacharidovej a n\u00edzkosacharidovej stravy <\/strong>po\u010das 6 a 12 t\u00fd\u017ed\u0148ov viedlo k <strong>rovnak\u00fdm v\u00fdsledkom. <\/strong>Ak chcete schudn\u00fa\u0165, vysk\u00fa\u0161ajte zn\u00ed\u017ei\u0165 celkov\u00fd <strong>pr\u00edjem kal\u00f3ri\u00ed<\/strong> a spojte to s <strong>cvi\u010den\u00edm. Kr\u00e1tkodob\u00e9 di\u00e9ty<\/strong> dok\u00e1\u017eu na ist\u00fd \u010das redukova\u0165 hmotnos\u0165, po ich skon\u010den\u00ed v\u00e1m v\u0161ak hroz\u00ed jojo efekt. <span style=\"color: #ff6600;\">[9] <\/span>Chcete sa o jojo efekte dozvedie\u0165 viac inform\u00e1ci\u00ed? Pre\u010d\u00edtajte si \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Jojo efekt a ako s n\u00edm bojova\u0165<\/a><\/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=\"4_Cim_viac_potu_tym_viac_chudnete\"><\/span>4. \u010c\u00edm viac potu, t\u00fdm viac chudnete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>M\u00fdtus spojen\u00fd s potom <\/strong>a chudnut\u00edm je podobn\u00fd m\u00fdtu o svalovici. Ak sa pri cvi\u010den\u00ed dostato\u010dne <strong>nepot\u00edte, nespa\u013eujete tuk <\/strong>a v\u00e1\u0161 tr\u00e9ning <strong>nem\u00e1 zmysel. <\/strong>Tento hoax je pomerne roz\u0161\u00edren\u00fd, no v\u00f4bec sa nezaklad\u00e1 na pravde. <strong>Potenie je ochladzovac\u00ed proces<\/strong> \u013eudsk\u00e9ho tela, po\u010das ktor\u00e9ho organizmus <strong>udr\u017eiava telesn\u00fa teplotu<\/strong> a <strong>zabra\u0148uje jeho prehriatiu. <\/strong>Viac potu pri \u0161portovej aktivite v\u0161ak <strong>neznamen\u00e1<\/strong> automaticky <strong>viac sp\u00e1len\u00e9ho tuku. <\/strong><span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shashank-shekhar-Db1J_qp_ctc-unsplash.jpg\" alt=\"potenie pri cvi\u010den\u00ed\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"potenie pri cvi\u010den\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>Medzi zn\u00e1me aktivity spojen\u00e9 so zv\u00fd\u0161en\u00fdm poten\u00edm patr\u00ed aj <strong>Bikram j\u00f3ga<\/strong><strong>,<\/strong> o ktorej sa tvrd\u00ed, \u017ee pri nej sp\u00e1lite a\u017e <strong>1000 kcal <\/strong>za hodinu. Vedeck\u00e1 \u0161t\u00fadia vyvr\u00e1tila tento nezmysel. Po\u010das <strong>90-min\u00fatov\u00e9ho tr\u00e9ningu <\/strong>\u017eeny <strong>sp\u00e1lili iba 390 a mu\u017ei 460 kal\u00f3ri\u00ed. <\/strong>Chudneme a spa\u013eujeme tuk aj pri aktivit\u00e1ch, po\u010das ktor\u00fdch pot nie je vidite\u013en\u00fd, ako napr\u00edklad <strong>pl\u00e1vanie<\/strong> alebo <strong>tr\u00e9ning v zime <\/strong>pri n\u00edzkych teplot\u00e1ch. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Sed_lahmi_spalite_tuk_na_bruchu\"><\/span>5. Sed \u013eahmi sp\u00e1lite tuk na bruchu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bru\u0161n\u00e9 svaly cvi\u010d\u00edte ka\u017ed\u00fd de\u0148 a st\u00e1le nevid\u00edte povestn\u00fd <strong>\u201cpek\u00e1\u010d buchiet\u201d?<\/strong> Zrejme v\u00e1s sklameme, ale tuku na bruchu sa nezbav\u00edte<strong> iba v\u010faka sed \u013eahom<\/strong><strong>.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20191115-WA0006.jpg\" alt=\"ako sp\u00e1li\u0165 tuk na bruchu\" style=\"width:843px;height:648px\" width=\"843\" height=\"648\" title=\"ako sp\u00e1li\u0165 tuk na bruchu\"\/><\/figure>\n<\/div>\n\n\n<p>Pneumatiky na bruchu sa zbav\u00edte len celkovou <strong>redukciou telesn\u00e9ho tuku.<\/strong> Viacer\u00e9 \u0161t\u00fadie sk\u00famali <strong>vplyv pravideln\u00e9ho cvi\u010denia<\/strong> na zn\u00ed\u017eenie tukov\u00fdch lo\u017e\u00edsk v oblasti brucha. <strong>\u017diadna <\/strong>z nich nepotvrdila v\u00fdrazn\u00fd <strong>\u00fabytok tuku na bruchu<\/strong> pri tr\u00e9ningu zameranom na<strong> bru\u0161n\u00fa oblas\u0165. <\/strong>Rovnako<strong> neplat\u00ed, <\/strong>\u017ee v\u00e1m na vypracovan\u00e9 brucho <strong>posta\u010d\u00ed n\u00edzky obsah podko\u017en\u00e9ho tuku.<\/strong> Najlep\u0161ou cestou k vyrysovan\u00e9mu bruchu je <strong>intenz\u00edvny tr\u00e9ning cel\u00e9ho tela<\/strong> a vyu\u017e\u00edvanie <strong>komplexn\u00fdch cvikov,<\/strong> pri ktor\u00fdch sa prirodzene <strong>zap\u00e1ja aj brucho. <\/strong><span style=\"color: #ff6600;\">[12]<\/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=\"6_Nizkotucne_potraviny_su_vzdy_zdravsia_volba\"><\/span>6. N\u00edzkotu\u010dn\u00e9 potraviny s\u00fa v\u017edy zdrav\u0161ia vo\u013eba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Produkty s ozna\u010den\u00edm \u201cn\u00edzkotu\u010dn\u00e9\u201d alebo \u201codtu\u010dnen\u00e9\u201d evokuj\u00fa dojem, \u017ee s\u00fa zdrav\u0161ie ne\u017e \u201cplnotu\u010dn\u00e9\u201d verzie. Mnoh\u00e9 z nich m\u00f4\u017eu ma\u0165 naozaj ni\u017e\u0161\u00ed alebo nulov\u00fd obsah tuku, ale z\u00e1rove\u0148<strong> zna\u010dn\u00e9 mno\u017estvo sacharidov. <\/strong>N\u00e1lepku \u201cn\u00edzkotu\u010dn\u00e9\u201d pritom m\u00f4\u017eu ma\u0165 aj na <strong>nezdrav\u00e9 potraviny<\/strong> &#8211; tzv.<strong> junk food,<\/strong> ktor\u00e9 predstavuj\u00fa presn\u00fd<strong> opak zdravej stravy. <\/strong>Samotn\u00e9 sacharidy nie s\u00fa probl\u00e9m, aj <strong>zelenina a strukoviny obsahuj\u00fa komplexn\u00e9 sacharidy,<\/strong> ktor\u00e9 s\u00fa pre \u013eudsk\u00e9 telo prospe\u0161n\u00e9. Pri n\u00edzkotu\u010dn\u00fdch produktoch odpor\u00fa\u010dame <strong>skontrolova\u0165 tabu\u013eku nutri\u010dn\u00fdch hodn\u00f4t<\/strong> a uisti\u0165 sa, \u010di sa v obsahu nenach\u00e1dza <strong>vysok\u00e1 d\u00e1vka sacharidov. <\/strong><span style=\"color: #ff6600;\">[1] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viacer\u00e9 <strong>potraviny s n\u00edzkym obsahom tuku<\/strong> s\u00fa <strong>bohat\u00e9 na sacharidy. <\/strong>Pre lep\u0161\u00ed preh\u013ead uv\u00e1dzame nieko\u013eko pr\u00edkladov potrav\u00edn s prirodzen\u00fdm a zn\u00ed\u017een\u00fdm obsahom tuku v tabu\u013eke <span style=\"color: #ff6600;\">[15] [16]<\/span><span style=\"color: #ff6600;\">:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Obsah tuku<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Obsah sacharidov<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00edzkotu\u010dn\u00e9 mlieko (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plnotu\u010dn\u00e9 mlieko (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00edzkotu\u010dn\u00fd jogurt (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jogurt z plnotu\u010dn\u00e9ho mlieka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00edzkotu\u010dn\u00e1 kysl\u00e1 smotana (100&nbsp; g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plnotu\u010dn\u00e1 kysl\u00e1 smotana (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00edzkotu\u010dn\u00fd \u0161al\u00e1tov\u00fd dressing (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160al\u00e1tov\u00fd dresing majon\u00e9zov\u00e9ho typu (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pukance do mikrovlnky (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tortilov\u00e9 \u010dipsy (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/noodles-1632153_1920.jpg\" alt=\"n\u00edzkotu\u010dn\u00e9 potraviny\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"n\u00edzkotu\u010dn\u00e9 potraviny\"\/><\/figure>\n<\/div>\n\n\n<p>Je d\u00f4le\u017eit\u00e9 <strong>odli\u0161ova\u0165 jednoduch\u00e9 sacharidy,<\/strong> ktor\u00e9 sa nach\u00e1dzaj\u00fa v <strong>pe\u010dive alebo snackoch<\/strong> od <strong>komplexn\u00fdch sacharidov,<\/strong> ktor\u00e9 s\u00fa pre organizmus prospe\u0161n\u00e9. Zdrojov zdrav\u00fdch sacharidov je nieko\u013eko, medzi nutri\u010dne zauj\u00edmav\u00e9 patria <span style=\"color: #ff6600;\">[18]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ovos<\/strong> &#8211; najzdrav\u0161ia celozrnn\u00e1 potravina. Surov\u00fd ovos tvoria zo <strong>66 %<\/strong> sacharidy, pri\u010dom <strong>11 %<\/strong> patr\u00ed vl\u00e1knine. Skvelo zasycuje a pom\u00e1ha <strong>predch\u00e1dza\u0165 nadv\u00e1he<\/strong> a <strong>srdcovo-cievnym ochoreniam.<\/strong><\/li>\n\n\n\n<li><strong>Ban\u00e1ny<\/strong> &#8211; <strong>23 %<\/strong> ban\u00e1nov tvoria sacharidy. Ide o zdroj <strong>drasl\u00edka, vitam\u00ednu C a B6,<\/strong> ktor\u00fd je u\u017eito\u010dn\u00fd pri tr\u00e1viacich probl\u00e9moch a regul\u00e1cii krvn\u00e9ho tlaku.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cvikla\/\" class=\"ek-link\">Cvikla <\/a>&#8211; 8 &#8211; 10 %<\/strong> tvoria sacharidy, n\u00e1jdete v nej aj <strong>antioxidanty, vitam\u00edny, miner\u00e1ly a anorganick\u00e9 dusi\u010dnany,<\/strong> ktor\u00e9 zni\u017euj\u00fa riziko krvn\u00e9ho tlaku a in\u00fdch ochoren\u00ed.<\/li>\n\n\n\n<li><strong>\u010cu\u010doriedky<\/strong> &#8211; obsahuj\u00fa 14,5 % sacharidov, zna\u010dn\u00e9 mno\u017estvo vitam\u00ednov a antioxidantov, a s\u00fa u\u017eito\u010dn\u00e9 pri ochrane organizmu pred oxid\u00e1ciou.<\/li>\n\n\n\n<li><strong>Fazu\u013ea oby\u010dajn\u00e1<\/strong> &#8211; nach\u00e1dza sa v nej <strong>22,8 %<\/strong> sacharidov vo forme <strong>vl\u00e1kniny a \u0161krobu.<\/strong> Okrem toho je v\u00fdborn\u00fdm zdrojom <strong>bielkov\u00edn, vitam\u00ednov a antioxidantov.<\/strong> Nikdy nekonzumujte fazu\u013eu v<strong> surovom alebo nedovarenom stave,<\/strong> je toti\u017e <strong>jedovat\u00e1.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Potraviny_s_nizkym_glykemickym_indexom_pomahaju_chudnut\"><\/span>7. Potraviny s n\u00edzkym glykemick\u00fdm indexom pom\u00e1haj\u00fa chudn\u00fa\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri tr\u00e1ven\u00ed sacharidov zo stravy doch\u00e1dza k <strong>zv\u00fd\u0161eniu hladiny gluk\u00f3zy. <\/strong>Ak zjete r\u00fdchlo str\u00e1vite\u013en\u00e9 sacharidy, gluk\u00f3za <strong>st\u00fapne r\u00fdchlo<\/strong> a rovnako<strong> r\u00fdchlo klesne.<\/strong>&nbsp;Glykemick\u00fd index je hodnota <strong>od 1 do 100<\/strong> a prira\u010fuje sa <strong>potravin\u00e1m, ktor\u00e9 obsahuj\u00fa sacharidy.<\/strong> Vyjadruje r\u00fdchlos\u0165 zv\u00fd\u0161enia hladiny gluk\u00f3zy po str\u00e1ven\u00ed sacharidov z jedla. Princ\u00edp merania glykemick\u00e9ho indexu potrav\u00edn vznikol v 80-tych rokoch a bol vyvinut\u00fd pre \u013eud\u00ed trpiacich cukrovkou. Glykemick\u00fd index potrav\u00edn je rozdelen\u00fd do troch kateg\u00f3ri\u00ed <span style=\"color: #ff6600;\">[19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>N\u00edzky GI<\/strong> <strong>&#8211; 1 &#8211; 55<\/strong> &#8211; v\u00e4\u010d\u0161ina ovocia, zelen\u00e1 zelenina, surov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a>, fazu\u013ea oby\u010dajn\u00e1, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, \u0161o\u0161ovica, otrubov\u00e9 cere\u00e1lie<\/li>\n\n\n\n<li><strong>Stredn\u00fd GI &#8211; 56 &#8211; 69<\/strong> &#8211; kukurica, ban\u00e1ny, surov\u00fd anan\u00e1s, hrozienka, ovsen\u00e9 cere\u00e1lie, ra\u017en\u00fd chlieb<\/li>\n\n\n\n<li><strong>Vysok\u00fd GI &#8211; 70 a vy\u0161\u0161\u00ed<\/strong> &#8211; biela <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, zemiaky, biely chlieb<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eat-2834549_1920.jpg\" alt=\"potraviny s n\u00edzkym glykemick\u00fdm indexom\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"potraviny s n\u00edzkym glykemick\u00fdm indexom\"\/><\/figure>\n<\/div>\n\n\n<p>Di\u00e9ta zalo\u017een\u00e1 na potravin\u00e1ch s n\u00edzkym GI je prospe\u0161n\u00e1 <strong>najm\u00e4 pre diabetikov, <\/strong>preto\u017ee pr\u00edjem potrav\u00edn s <strong>vysok\u00fdm GI<\/strong> sp\u00f4sobuje <strong>r\u00fdchle n\u00e1rasty a poklesy hladiny cukru. <\/strong>Pre be\u017en\u00e9ho \u010dloveka je prospe\u0161n\u00e9 konzumova\u0165 potraviny s <strong>n\u00edzkym GI,<\/strong> preto\u017ee medzi nimi n\u00e1jdete <strong>celozrnn\u00e9 obilniny, n\u00edzkotu\u010dn\u00e9 mlie\u010dne produkty, zeleninu alebo ovocie. <\/strong>Pre niektor\u00fdch \u013eud\u00ed s\u00fa<strong> di\u00e9ty<\/strong> zalo\u017een\u00e9 na<strong> n\u00edzkom GI<\/strong> u\u017eito\u010dn\u00e9 v <strong>nasmerovan\u00ed na zdrav\u0161\u00ed typ potrav\u00edn. <\/strong>Pod\u013ea vedcov by sa nemalo pri v\u00fdbere potrav\u00edn pozera\u0165<strong> iba na GI<\/strong> stravy, ale taktie\u017e na obsah<strong> kal\u00f3ri\u00ed, tuku, vl\u00e1kniny alebo vitam\u00ednov.<\/strong> <span style=\"color: #ff6600;\">[19] [20]<\/span><\/p>\n\n\n\n<p>Zauj\u00edma v\u00e1s t\u00e1to t\u00e9ma a chcete sa o glykemickom indexe dozvedie\u0165 viac? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-chudnutie-a-diety\/#utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=SK-fbnf-blog\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ako schudn\u00fa\u0165: Pravda o di\u00e9tach a n\u00edzkom glykemickom indexe<\/a><\/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=\"8_Kortizol_moze_za_vase_priberanie\"><\/span>8. Kortizol m\u00f4\u017ee za va\u0161e priberanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Horm\u00f3n kortizol je pova\u017eovan\u00fd za d\u00f4vod, pre\u010do niektor\u00ed \u013eudia <strong>nem\u00f4\u017eu schudn\u00fa\u0165.<\/strong> Kortizol sa v na\u0161om organizme star\u00e1 o <strong>\u0161tartovanie katabolick\u00fdch reakci\u00ed, <\/strong>ktor\u00e9 sp\u00f4sobuj\u00fa <strong>\u0161tiepenie tkan\u00edv v tele. <\/strong>Naz\u00fdva sa aj <strong>\u201cstresov\u00fdm horm\u00f3nom\u201d<\/strong>, preto\u017ee jeho hladina st\u00fapa pri <strong>vyp\u00e4t\u00fdch situ\u00e1ci\u00e1ch.<\/strong> \u010cast\u00fd stres m\u00f4\u017ee by\u0165 d\u00f4sledkom <strong>prejedania, <\/strong>ktor\u00e9 sa stane zvykom. Vysok\u00e9 mno\u017estv\u00e1 kortizolu zvy\u0161uj\u00fa <strong>hladinu inzul\u00ednu, <\/strong>\u010do sp\u00f4sob\u00ed, \u017ee v\u00e1m <strong>klesne cukor v krvi <\/strong>a vy dost\u00e1vate chu\u0165 na <strong>sladk\u00e9 a mastn\u00e9 jedlo.<\/strong> <span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jeshoots-com--2vD8lIhdnw-unsplash.jpg\" alt=\"kortizol a priberanie\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"kortizol a priberanie\"\/><\/figure>\n<\/div>\n\n\n<p>Kortizol nie je d\u00f4vod va\u0161ej neschopnosti zhodi\u0165, sk\u00f4r je to <strong>d\u00f4sledok dlhodob\u00e9ho stresu.<\/strong> Najprv by ste mali <strong>zn\u00ed\u017ei\u0165 hladiny kortizolu <\/strong>pomocou zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu. Sk\u00faste <strong>meditova\u0165 <\/strong>a vysk\u00fa\u0161a\u0165 cvi\u010denia ako<strong> j\u00f3ga<\/strong> alebo <strong>tai chi.<\/strong> Venujte sa pravideln\u00e9mu<strong> tr\u00e9ningu pri ni\u017e\u0161ej intenzite<\/strong><strong>.<\/strong> Tr\u00e1vte viac \u010dasu s priate\u013emi a rodinou, budete pokojnej\u0161\u00ed a aj va\u0161e kil\u00e1 sa v\u00e1m bud\u00fa \u013eah\u0161ie zhadzova\u0165. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre zn\u00ed\u017eenie hmotnosti a redukciu tuku potrebujete<strong> dodr\u017eiava\u0165 vhodn\u00fa stravu<\/strong> a<strong> pravidelne cvi\u010di\u0165. <\/strong>Nemus\u00edte robi\u0165 bru\u0161\u00e1ky do bezvedomia, kupova\u0165 n\u00edzkotu\u010dn\u00e9 potraviny alebo tr\u00e9nova\u0165 do pr\u00ed\u0161ernej svalovice. Trval\u00e1 zmena \u017eivotn\u00e9ho \u0161t\u00fdlu je v\u00fdsledkom <strong>tr\u00e9ningu, vyv\u00e1\u017eenej stravy a kontroly prijat\u00fdch kal\u00f3ri\u00ed. <\/strong>V \u010dl\u00e1nku ste \u010d\u00edtali odpor\u00fa\u010dania zalo\u017een\u00e9 na v\u00fdskume a tieto overen\u00e9 fakty v\u00e1m zjednodu\u0161ia \u017eivot a cestu za vysn\u00edvanou postavou. Ak v\u00e1s \u010dl\u00e1nok o 8 m\u00fdtoch o chudnut\u00ed oslovil, <strong>podporte ho lajkom a zdie\u013ean\u00edm.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 m\u00fdtov o chudnut\u00ed a redukcii tuku pod\u013ea odborn\u00edkov. Spoznajte nutri\u010dn\u00e9 a tr\u00e9ningov\u00e9 m\u00fdty, ktor\u00e9 m\u00f4\u017eu br\u00e1ni\u0165 v efekt\u00edvnej redukcii hmotnosti.<\/p>\n","protected":false},"author":25,"featured_media":79954,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6079,6118,6117],"filter_section":[],"filter_attribute":[13038],"class_list":{"0":"post-248032","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-myty","10":"tag-telesny-tuk","11":"tag-vaha","12":"filter_attribute-chyby-a-myty","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>8 m\u00fdtov o chudnut\u00ed, ktor\u00e9 brzdia va\u0161e v\u00fdsledky - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"8 m\u00fdtov o chudnut\u00ed a redukcii tuku pod\u013ea odborn\u00edkov. 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