{"id":250981,"date":"2019-11-08T11:36:00","date_gmt":"2019-11-08T10:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=250981"},"modified":"2022-08-17T14:02:33","modified_gmt":"2022-08-17T12:02:33","slug":"15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/","title":{"rendered":"15 nutri\u010dn\u00fdch m\u00fdtov o stravovan\u00ed, ktor\u00e9 v\u00e1s prekvapia"},"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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#1_Sol_sposobuje_vysoky_krvny_tlak\" title=\"1.&nbsp;So\u013e sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak\">1.&nbsp;So\u013e sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#2_Nasytene_tuky_a_trans_tuky_su_jedno_a_to_iste\" title=\"2.&nbsp;Nas\u00fdten\u00e9 tuky a trans tuky s\u00fa jedno a to ist\u00e9\">2.&nbsp;Nas\u00fdten\u00e9 tuky a trans tuky s\u00fa jedno a to ist\u00e9<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#3_Musite_vypit_2_litre_vody_denne\" title=\"3. Mus\u00edte vypi\u0165 2 litre vody denne&nbsp;\">3. Mus\u00edte vypi\u0165 2 litre vody denne&nbsp;<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#4_Bielkoviny_poskodzuju_kosti_a_oblicky\" title=\"4.&nbsp;Bielkoviny po\u0161kodzuj\u00fa kosti a obli\u010dky\">4.&nbsp;Bielkoviny po\u0161kodzuj\u00fa kosti a obli\u010dky<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#5_Vecer_nesmiete_jest_sacharidy\" title=\"5. Ve\u010der nesmiete jes\u0165 sacharidy\">5. Ve\u010der nesmiete jes\u0165 sacharidy<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#6_Cervene_maso_sposobuje_rakovinu\" title=\"6.&nbsp;\u010cerven\u00e9 m\u00e4so sp\u00f4sobuje rakovinu&nbsp;\">6.&nbsp;\u010cerven\u00e9 m\u00e4so sp\u00f4sobuje rakovinu&nbsp;<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#7_Kava_je_nezdrava\" title=\"7. K\u00e1va je nezdrav\u00e1\">7. K\u00e1va je nezdrav\u00e1<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#8_Cerstva_zelenina_a_ovocie_su_zdravsie_nez_mrazene\" title=\"8. \u010cerstv\u00e1 zelenina a ovocie s\u00fa zdrav\u0161ie ne\u017e mrazen\u00e9\">8. \u010cerstv\u00e1 zelenina a ovocie s\u00fa zdrav\u0161ie ne\u017e mrazen\u00e9<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#9_Protein_musite_prijat_ihned_po_treningu\" title=\"9. Prote\u00edn mus\u00edte prija\u0165 ihne\u010f po tr\u00e9ningu\">9. Prote\u00edn mus\u00edte prija\u0165 ihne\u010f po tr\u00e9ningu<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#10_Vajecne_zltky_zvysuju_riziko_srdcovych_ochoreni\" title=\"10. Vaje\u010dn\u00e9 \u017e\u013atky zvy\u0161uj\u00fa riziko srdcov\u00fdch ochoren\u00ed\">10. Vaje\u010dn\u00e9 \u017e\u013atky zvy\u0161uj\u00fa riziko srdcov\u00fdch ochoren\u00ed<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#11_Vase_telo_potrebuje_pravidelny_detox\" title=\"11. Va\u0161e telo potrebuje pravideln\u00fd detox&nbsp; &nbsp;\">11. Va\u0161e telo potrebuje pravideln\u00fd detox&nbsp; &nbsp;<\/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\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#12_Chlieb_je_nezdravy\" title=\"12.&nbsp;Chlieb je nezdrav\u00fd\">12.&nbsp;Chlieb je nezdrav\u00fd<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#13_Organicke_potraviny_su_lepsie\" title=\"13.&nbsp;Organick\u00e9 potraviny s\u00fa lep\u0161ie\">13.&nbsp;Organick\u00e9 potraviny s\u00fa lep\u0161ie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#14_Vegetarianska_strava_je_zdravsia\" title=\"14.&nbsp;Vegetari\u00e1nska strava je zdrav\u0161ia\">14.&nbsp;Vegetari\u00e1nska strava je zdrav\u0161ia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/#15_Mali_by_ste_jest_5_malych_porcii_denne\" title=\"15.&nbsp;Mali by ste jes\u0165 5 mal\u00fdch porci\u00ed denne\">15.&nbsp;Mali by ste jes\u0165 5 mal\u00fdch porci\u00ed denne<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010c\u00edtali ste o <strong>\u0161kodlivosti va\u0161ej ob\u013e\u00fabenej potraviny<\/strong> a o t\u00fd\u017ede\u0148 ste sa z in\u00e9ho zdroja dozvedeli presn\u00fd opak? Stravovanie je<strong> t\u00e9ma pln\u00e1 polopr\u00e1vd, <\/strong>ktor\u00e9 si navz\u00e1jom odporuj\u00fa. N\u00e1\u0161 \u010dl\u00e1nok v\u0161ak vych\u00e1dza z vedeck\u00fdch \u0161t\u00fadi\u00ed a n\u00e1jdete v \u0148om <strong>15 overen\u00fdch nutri\u010dn\u00fdch m\u00fdtov<\/strong><strong>,<\/strong> ktor\u00e9 vyvr\u00e1til hodnovern\u00fd v\u00fdskum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"is-style-default wp-block-heading\">15 najzn\u00e1mej\u0161\u00edch nutri\u010dn\u00fdch m\u00fdtov<\/h1>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sol_sposobuje_vysoky_krvny_tlak\"><\/span>1.&nbsp;So\u013e sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zrnk\u00e1 soli s\u00fa sp\u00e1jan\u00e9 s <strong>vysok\u00fdm krvn\u00fdm tlakom, po\u0161koden\u00edm obli\u010diek<\/strong> a <strong>rizikom zn\u00ed\u017eenia kognit\u00edvnych schopnost\u00ed. <\/strong>Kuchynsk\u00e1 so\u013e obsahuje <strong>40 % miner\u00e1lu sod\u00edk, <\/strong>ktor\u00fd je potrebn\u00fd pre na\u0161e fungovanie. Niektor\u00e9 potraviny v\u0161ak <strong>na etikete uv\u00e1dzaj\u00fa podiel soli,<\/strong> in\u00e9 <strong>iba obsah sod\u00edka, <\/strong>a preto doch\u00e1dza k \u010dast\u00fdm nezrovnalostiam. Ak si chcete predstavi\u0165 obsah soli v potravin\u00e1ch, <strong>vyn\u00e1sobte mno\u017estvo sod\u00edka \u010d\u00edslom 2,5<\/strong> a dozviete sa <strong>re\u00e1lny podiel soli v produkte.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00edli\u0161 mal\u00e9, ale aj ve\u013ek\u00e9 mno\u017estvo sod\u00edka <strong>sp\u00f4sobuje v \u013eudskom organizme probl\u00e9my. N\u00edzka hladina sod\u00edka<\/strong> ovplyv\u0148uje <strong>mozgov\u00fa aktivitu,<\/strong> a preto sa \u010dlovek c\u00edti <strong>pomal\u00fd a letargick\u00fd. <\/strong>Naopak <strong>vysok\u00fd pr\u00edjem sod\u00edka<\/strong> je spojen\u00fd so vznikom <strong>osteopor\u00f3zy, ochoreniami obli\u010diek, hypertenziou,<\/strong> \u010di <strong>srdcov\u00fdmi ochoreniami.<\/strong> Pod\u013ea Svetovej zdravotn\u00edckej organiz\u00e1cie by <strong>denn\u00fd pr\u00edjem sod\u00edka nemal presiahnu\u0165 1500 mg,<\/strong> \u010do predstavuje pol \u010dajovej ly\u017ei\u010dky kuchynskej soli. Ak sa dr\u017e\u00edte tohto odpor\u00fa\u010dan\u00e9ho mno\u017estva, <strong>nemus\u00edte sa ob\u00e1va\u0165 negat\u00edvnych \u00fa\u010dinkov sod\u00edka. <\/strong><span style=\"color: #ff6600;\">[1] [2] [18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-848612696.jpg\" alt=\"m\u00fdtus, \u017ee so\u013e sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak\" width=\"843\" height=\"562\" title=\"m\u00fdtus, \u017ee so\u013e sp\u00f4sobuje vysok\u00fd krvn\u00fd tlak\"\/><\/figure><\/div>\n\n\n\n<p><strong>Pre\u010do sa kuchynsk\u00e1 so\u013e jodiduje?<\/strong><\/p>\n\n\n\n<p><strong>J\u00f3d<\/strong> sa prirodzene <strong>vyskytuje len v tej zelenine,<\/strong> ktor\u00e1 ho absorbuje <strong>cez p\u00f4du.<\/strong> Konzum\u00e1cia zeleniny <strong>z p\u00f4dy bez j\u00f3du v\u0161ak viedla k jeho deficitu, <\/strong>preto sa v roku 1920 za\u010dala <strong>so\u013e celosvetovo jodidova\u0165.<\/strong> Ke\u010f\u017ee <strong>so\u013e pou\u017e\u00edva ka\u017ed\u00fd, <\/strong>stala sa vhodn\u00fdm prostriedkom ako zabezpe\u010di\u0165 <strong>pr\u00edsun j\u00f3du pre cel\u00fa popul\u00e1ciu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00f3d je pritom ve\u013emi d\u00f4le\u017eit\u00fd pre <strong>fungovanie \u0161t\u00edtnej \u017e\u013eazy<\/strong> a jej horm\u00f3nov &#8211; <strong>tyrox\u00ednu a trij\u00f3dtyron\u00ednu.<\/strong> Absencia j\u00f3du sp\u00f4sobuje <strong>ochorenie zvan\u00e9 struma, <\/strong>ktor\u00e9 je spojen\u00e9 s <strong>opuchom \u0161t\u00edtnej \u017e\u013eazy. Jeho nedostatok<\/strong> je obzvl\u00e1\u0161\u0165 <strong>nebezpe\u010dn\u00fd v tehotenstve,<\/strong> preto\u017ee j\u00f3d je zodpovedn\u00fd za plnohodnotn\u00fd v\u00fdvin mozgu plodu. <span style=\"color: #ff6600;\">[3] [19] [20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nasytene_tuky_a_trans_tuky_su_jedno_a_to_iste\"><\/span>2.&nbsp;Nas\u00fdten\u00e9 tuky a trans tuky s\u00fa jedno a to ist\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nas\u00fdten\u00e9 a trans tuky s\u00fa v m\u00e9di\u00e1ch ozna\u010dovan\u00e9 za <strong>\u201czl\u00e9 tuky\u201d<\/strong> a pre tento pr\u00edvlastok ich <strong>verejnos\u0165 pova\u017euje za toto\u017en\u00e9. <\/strong>Ani tento <strong>m\u00fdtus v\u0161ak nie je pravdiv\u00fd. Trans tuky<\/strong> s\u00fa pre n\u00e1\u0161 organizmus naozaj <strong>\u0161kodliv\u00e9,<\/strong> sp\u00f4sobuj\u00fa riziko srdcov\u00fdch ochoren\u00ed, probl\u00e9my s metabolizmom alebo inzul\u00ednov\u00fa rezistenciu. <strong>Nas\u00fdten\u00e9 tuky<\/strong> s\u00fa v porovnan\u00ed s trans tukmi <strong>v\u00fdrazne menej \u0161kodliv\u00e9.<\/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<p>Nas\u00fdten\u00e9 tuky sa nach\u00e1dzaj\u00fa v m\u00e4se, mlie\u010dnych produktoch, pe\u010dive, palmovom \u010di kokosovom oleji. Pri izbovej teplote <strong>s\u00fa v tuhom skupenstve,<\/strong> a preto sa ozna\u010duj\u00fa ako \u201ctuh\u00e9 tuky\u201d. V primeranom mno\u017estve <strong>s\u00fa pre organizmus ne\u0161kodn\u00e9. <\/strong>Ak tvoria nas\u00fdten\u00e9 tuky <strong>menej ako 10 % denn\u00e9ho pr\u00edjmu kal\u00f3ri\u00ed,<\/strong> nemus\u00edte sa ich v\u00f4bec b\u00e1\u0165. \u0160kodliv\u00fd m\u00f4\u017ee by\u0165 iba pr\u00edli\u0161 vysok\u00fd pr\u00edjem nas\u00fdten\u00fdch tukov, \u010do m\u00f4\u017ee <strong>zv\u00fd\u0161i\u0165 hladinu cholesterolu<\/strong> a riziko kardiovaskul\u00e1rnych ochoren\u00ed. <span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-180258510_2_.jpg\" alt=\"nas\u00fdten\u00e9 tuky a trans tuky nie s\u00fa jedno a to ist\u00e9\" width=\"843\" height=\"562\" title=\"nas\u00fdten\u00e9 tuky a trans tuky nie s\u00fa jedno a to ist\u00e9\"\/><\/figure><\/div>\n\n\n\n<p><strong>Trans tuky <\/strong>sa v pr\u00edrode nevyskytuj\u00fa, <strong>s\u00fa toti\u017e umelo vytvoren\u00e9<\/strong> pridan\u00edm vod\u00edka do rastlinn\u00fdch olejov, aby boli tuh\u0161ie.<strong> Zvy\u0161uj\u00fa hladinu \u201czl\u00e9ho\u201d LDL cholesterolu<\/strong> a z\u00e1rove\u0148 zni\u017euj\u00fa obsah \u201cdobr\u00e9ho\u201d HDL cholesterolu, \u010do sp\u00f4sobuje riziko srdcov\u00fdch ochoren\u00ed. Pri konzum\u00e1cii trans tukov je <strong>nebezpe\u010denstvo kardiovaskul\u00e1rnych ochoren\u00ed 3x vy\u0161\u0161ie,<\/strong> ne\u017e pri in\u00fdch typoch tukov. Nach\u00e1dzaj\u00fa sa v hranolk\u00e1ch, kol\u00e1\u010doch alebo v jedle z fast foodu. <span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013dudsk\u00e9 telo potrebuje ist\u00fd pr\u00edjem tukov pre spr\u00e1vne fungovanie organizmu, no <strong>trans tuky pre n\u00e1s nemaj\u00fa \u017eiadny v\u00fdznam.<\/strong> Rozhodne s\u00fa v\u00fdrazne <strong>\u0161kodlivej\u0161ie, ne\u017e nas\u00fdten\u00e9 tuky.<\/strong> Ak sa chcete dozvedie\u0165 viac o tukoch, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tuky, ktor\u00e9 v\u00e1m \u0161kodia a ktor\u00e9 prospievaj\u00fa?<\/a><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Musite_vypit_2_litre_vody_denne\"><\/span>3. Mus\u00edte vypi\u0165 2 litre vody denne&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj vy ste boli doteraz presved\u010den\u00ed, \u017ee <strong>vypi\u0165 2 litre vody denne sta\u010d\u00ed?<\/strong> Mo\u017eno v\u00e1s sklameme, no tento m\u00fdtus bol u\u017e pred rokmi vyvr\u00e1ten\u00fd. Pr\u00edjem vody je pre organizmus k\u013e\u00fa\u010dov\u00fd, no <strong>2 litre tekut\u00edn nesta\u010dia.<\/strong> Pod\u013ea spr\u00e1vy z roku 2004 by mali <strong>\u017eeny prija\u0165 2,7 l a mu\u017ei 3,7 l vody denne.<\/strong> Nesmieme tie\u017e zab\u00fada\u0165 na fakt, \u017ee \u010dlovek prij\u00edma vodu aj zo stravy, t\u00e1 by mala tvori\u0165<strong> 20 % celkov\u00e9ho denn\u00e9ho pr\u00edjmu tekut\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1me pravidlo 2 litrov vody nie je pravdiv\u00e9 u\u017e len preto, \u017ee <strong>mo\u010den\u00edm, poten\u00edm a d\u00fdchan\u00edm<\/strong> \u013eudsk\u00e9 telo denne <strong>vyl\u00fa\u010di zhruba rovnak\u00e9 mno\u017estvo tekut\u00edn. <\/strong>Nepotrebujete ani intenz\u00edvne cvi\u010di\u0165, \u010di b\u00fdva\u0165 pri rovn\u00edku, aby ste poten\u00edm denne vyl\u00fa\u010dili 500 &#8211; 1000 ml vody. Ak pravidelne tr\u00e9nujete, v\u00e1\u0161 denn\u00fd<strong> pr\u00edjem vody by ste mali zv\u00fd\u0161i\u0165 e\u0161te viac<\/strong> a doplni\u0165 ho aj o potrebn\u00e9 <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ly<\/a><\/span>. Ak sa chcete dozvedie\u0165 o \u00fa\u010dinkoch hydrat\u00e1cie pre organizmus, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a 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><\/span> <span style=\"color: #ff6600;\">[4] [25]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1023433230.jpg\" alt=\"vypi\u0165 2 litre vody denne je m\u00fdtus\" width=\"843\" height=\"476\" title=\"vypi\u0165 2 litre vody denne je m\u00fdtus\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bielkoviny_poskodzuju_kosti_a_oblicky\"><\/span>4.&nbsp;Bielkoviny po\u0161kodzuj\u00fa kosti a obli\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00f4vodom<strong> strachu z ochorenia obli\u010diek<\/strong> kv\u00f4li vy\u0161\u0161iemu pr\u00edjmu bielkov\u00edn je \u0161t\u00fadia, ktor\u00e1 viac prote\u00ednu v strave pova\u017eovala za <strong>zv\u00fd\u0161en\u00fa z\u00e1\u0165a\u017e pre obli\u010dky.<\/strong> Neskor\u0161\u00ed v\u00fdskum v\u0161ak <strong>vyvr\u00e1til v\u00fdsledky spom\u00ednanej \u0161t\u00fadie <\/strong>a potvrdil, \u017ee probl\u00e9my s obli\u010dkami<strong> nie s\u00fa v\u00fdsledkom vy\u0161\u0161ieho obsahu bielkov\u00edn <\/strong>v strave. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tvrdenie sp\u00e1ja <strong>konzum\u00e1ciu bielkov\u00edn <\/strong>s <strong>ochoreniami kost\u00ed.<\/strong> Pri konzum\u00e1cii prote\u00ednu doch\u00e1dza aj k tvorbe kyseliny, ktor\u00fa organizmus<strong> neutralizuje v\u00e1pnikom zo z\u00e1sob v kostiach.<\/strong> To viedlo k presved\u010deniu, \u017ee viac prote\u00ednu sp\u00f4sobuje stratu kostn\u00e9ho tkaniva. \u0160t\u00fadie v\u0161ak preuk\u00e1zali, \u017ee <strong>viac v\u00e1pnika v mo\u010di neovplyv\u0148uje prote\u00edn<\/strong>, ale v\u00e1pnik samotn\u00fd. <strong>\u010c\u00edm viac v\u00e1pnika<\/strong> sa dostane do n\u00e1\u0161ho tela,<strong> t\u00fdm viac ho vyl\u00fa\u010dime.<\/strong> <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In\u00e9 \u0161t\u00fadie potvrdili, \u017ee <strong>bielkoviny zlep\u0161uj\u00fa vstreb\u00e1vanie v\u00e1pnika<\/strong> a rast kost\u00ed. Znamen\u00e1 to teda presn\u00fd opak, <strong>prote\u00edn nie je \u0161kodliv\u00fd pre kosti, <\/strong>ale dok\u00e1\u017ee ich chr\u00e1ni\u0165. Konzum\u00e1cie bielkov\u00edn sa nemus\u00edte ob\u00e1va\u0165, preto\u017ee viacer\u00e9 v\u00fdskumy potvrdzuj\u00fa <strong>bezpe\u010dnos\u0165 vy\u0161\u0161ieho pr\u00edjmu <\/strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\">prote\u00ednu<\/a><\/span> a tie\u017e jeho v\u00fdznam pri redukcii hmotnosti. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vecer_nesmiete_jest_sacharidy\"><\/span>5. Ve\u010der nesmiete jes\u0165 sacharidy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etky<strong> sacharidy, ktor\u00e9 prijmete po 18. hodine,<\/strong> sa automaticky <strong>premenia na tuk. <\/strong>Toto presved\u010denie sa odvol\u00e1va na <strong>pomal\u0161\u00ed metabolizmus v noci <\/strong>a ni\u017e\u0161iu hladinu inzul\u00ednu. \u0160t\u00fadia z roku 2011 v\u0161ak<strong> tento m\u00fdtus vyvr\u00e1tila.<\/strong> Skupina \u00fa\u010dastn\u00edkov konzumovala 80 % sacharidov v noci a ich <strong>hmotnos\u0165 klesla v\u00fdraznej\u0161ie,<\/strong> ne\u017e u testovan\u00fdch os\u00f4b prij\u00edmaj\u00facich sacharidy po\u010das cel\u00e9ho d\u0148a. \u00da\u010dastn\u00edci ve\u010dernej skupiny tie\u017e uv\u00e1dzali<strong> men\u0161\u00ed pocit hladu.&nbsp;<\/strong>T\u00fdmito v\u00fdsledkami v\u00e1s ur\u010dite <strong>nepresvied\u010dame k zv\u00fd\u0161enej konzum\u00e1cii sacharidov<\/strong> vo ve\u010dern\u00fdch hodin\u00e1ch. Ak ste sa v\u0161ak po\u010das d\u0148a stravovali rozumne, ale ve\u010der c\u00edtite hlad, <strong>strach zo sacharidov je zbyto\u010dn\u00fd. <\/strong>Pokojne m\u00f4\u017eete zjes\u0165 nie\u010do mal\u00e9 s obsahom sacharidov a ide\u00e1lne aj prote\u00ednu. Podpor\u00edte t\u00fdm <strong>rast a regener\u00e1ciu svalov <\/strong>a okrem toho <strong>ut\u00ed\u0161ite hladn\u00fd \u017eal\u00fadok.<\/strong> H\u013ead\u00e1te in\u0161pir\u00e1ciu na zdrav\u00fa ve\u010deru? Mo\u017eno v\u00e1s in\u0161piruje n\u00e1\u0161 \u010dl\u00e1nok <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/6-snackov-pred-spanim\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">6 r\u00fdchlych snackov, ktor\u00e9 si m\u00f4\u017eete dopria\u0165 pred span\u00edm<\/a>. [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1124x750.jpg\" alt=\"nejes\u0165 ve\u010der sacharidy je m\u00fdtus\" class=\"wp-image-230604\" width=\"843\" height=\"563\" title=\"nejes\u0165 ve\u010der sacharidy je m\u00fdtus\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-913165690-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cervene_maso_sposobuje_rakovinu\"><\/span>6.&nbsp;\u010cerven\u00e9 m\u00e4so sp\u00f4sobuje rakovinu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161\u00ed m\u00fdtus, ktor\u00fd \u0161\u00edri zbyto\u010dn\u00fd strach, je tvrdenie, \u017ee <strong>konzum\u00e1cia \u010derven\u00e9ho m\u00e4sa<\/strong> sp\u00f4sobuje rakovinu. V\u00fdskum z roku 2014 uv\u00e1dza, \u017ee <strong>upravovan\u00e9 \u010derven\u00e9 m\u00e4so, najm\u00e4 prip\u00e1len\u00e9,<\/strong> m\u00f4\u017ee u \u013eud\u00ed so zlou \u017eivotospr\u00e1vou<strong> zvy\u0161ova\u0165 riziko rakoviny<\/strong><strong>.<\/strong> Primeran\u00fd pr\u00edjem \u010derven\u00e9ho m\u00e4sa v kombin\u00e1cii s ovoc\u00edm, zeleninou a vl\u00e1kninou <strong>nepredstavuje hrozbu v\u00e1\u017eneho ochorenia.<\/strong> <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy v\u0161ak preuk\u00e1zali <strong>mo\u017en\u00e9 riziko polyaromatick\u00fdch uh\u013eovod\u00edkoch,<\/strong> ktor\u00e9 obsahuje \u00faden\u00e9 m\u00e4so. Pod\u013ea vedcov m\u00f4\u017ee <strong>potenci\u00e1lne po\u0161kodzova\u0165 gen\u00f3m,<\/strong> a t\u00fdm predstavova\u0165 ist\u00fa hrozbu. \u00daden\u00e9 m\u00e4so preto nepatr\u00ed medzi najzdrav\u0161ie zlo\u017eky stravy a jeho <strong>nadmern\u00e1 konzum\u00e1cia<\/strong> m\u00f4\u017ee pri nevyv\u00e1\u017eenej \u017eivotospr\u00e1ve <strong>predstavova\u0165 ur\u010dit\u00e9 riziko.<\/strong> <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kava_je_nezdrava\"><\/span>7. K\u00e1va je nezdrav\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento m\u00fdtus je naj\u010dastej\u0161ie sp\u00e1jan\u00fd s <strong>obsahom kofe\u00ednu v k\u00e1ve.<\/strong> Pod\u013ea mnoh\u00fdch \u013eud\u00ed si k\u00e1vi\u010dk\u00e1ri svojou l\u00e1skou ku kofe\u00ednu <strong>po\u0161kodzuj\u00fa zdravie, \u010do nie je pravda.<\/strong> Je vedecky dok\u00e1zan\u00e9, \u017ee kofe\u00edn sa vstreb\u00e1va do krvn\u00e9ho obehu a n\u00e1sledne sa dostane do mozgu, kde blokuje adenoz\u00edn. Tento proces sp\u00f4sob\u00ed zv\u00fd\u0161en\u00fa hladinu norepinefr\u00ednu a dopam\u00ednu, a to vyvol\u00e1 <strong>n\u00e1rast aktivity neur\u00f3nov.<\/strong> \u0160t\u00fadie preto deklaruj\u00fa <strong>pozit\u00edvny vplyv kofe\u00ednu na mozgov\u00e9 funkcie.<\/strong> Pod\u013ea nich <strong>m\u00f4\u017ee kofe\u00edn zlep\u0161i\u0165 pam\u00e4\u0165,<\/strong> n\u00e1ladu, reak\u010dn\u00fa dobu, ale aj v\u0161eobecn\u00e9 ment\u00e1lne funkcie. Kofe\u00edn zvy\u0161uje krvn\u00fd tlak, ale k\u00e1va obsahuje aj zlo\u017eky s presne opa\u010dn\u00fdm \u00fa\u010dinkom. Naz\u00fdvaj\u00fa sa <strong>polyfenoly<\/strong> a s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou k\u00e1vy,<strong> preto\u017ee zni\u017euj\u00fa krvn\u00fd tlak,<\/strong> zmier\u0148uj\u00fa riziko srdcov\u00fdch ochoren\u00ed a zlep\u0161uj\u00fa prietok krvi do mozgu. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofe\u00edn<\/a><\/span> m\u00e1 pre organizmus aj <strong>nieko\u013eko \u010fal\u0161\u00edch benefitov <\/strong><span style=\"color: #ff6600;\">[7]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zlep\u0161uje fyzick\u00fd v\u00fdkon<\/li><li>\u0161tiepi tuk<\/li><li>obsahuje vitam\u00edny B2, B3, B5 a miner\u00e1ly mang\u00e1n a drasl\u00edk<\/li><li>zni\u017euje riziko cukrovky 2. typu<\/li><li>zni\u017euje riziko Parkinsonovej a Alzheimerovej choroby<\/li><li>je zdrojom antioxidantov<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi \u013eu\u010fmi sa v\u0161ak st\u00e1le \u0161\u00edria <strong>m\u00fdty o k\u00e1ve,<\/strong> ktor\u00e9 <strong>nie s\u00fa v \u017eiadnom oh\u013eade pravdiv\u00e9.<\/strong> Ur\u010dite ste aj vy po\u010duli tieto <strong>klamliv\u00e9 v\u00fdroky, ako<\/strong> <span style=\"color: #ff6600;\">[24]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>popolud\u0148aj\u0161ia k\u00e1va sp\u00f4sobuje nespavos\u0165<\/li><li>k\u00e1va v\u00e1m pom\u00f4\u017ee vytriezvie\u0165<\/li><li>k\u00e1va zakys\u013euje<\/li><li>ak budete pi\u0165 k\u00e1vu, nevyrastiete<\/li><li>tehotn\u00e9 \u017eeny nesm\u00fa v \u017eiadnom pr\u00edpade pi\u0165 k\u00e1vu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nenechajte sa oklama\u0165<\/strong> popla\u0161n\u00fdmi spr\u00e1vami a v\u017edy si inform\u00e1cie overte z viacer\u00fdch zdrojov. Ak v\u00e1s zauj\u00edma vyu\u017eitie kofe\u00ednu pri tr\u00e9ningu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/kofein-a-ako-nim-zefektivnite-svoj-trening\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kofe\u00edn a ako n\u00edm zefekt\u00edvnite svoj tr\u00e9ning<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2019\/11\/kava-1124x751.jpg\" alt=\"k\u00e1va nie je nezdrav\u00e1\" class=\"wp-image-230618\" width=\"843\" height=\"563\" title=\"k\u00e1va nie je nezdrav\u00e1\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/11\/kava.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cerstva_zelenina_a_ovocie_su_zdravsie_nez_mrazene\"><\/span>8. \u010cerstv\u00e1 zelenina a ovocie s\u00fa zdrav\u0161ie ne\u017e mrazen\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cerstv\u00e9 ovocie a zelenina s\u00fa ur\u010dite chutnej\u0161ie ne\u017e ich mrazen\u00fd variant. Vo verejnosti v\u0161ak <strong>prevl\u00e1da dojem, \u017ee s\u00fa aj zdrav\u0161ie. <\/strong>Vedeli ste, \u017ee <strong>ide o m\u00fdtus?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cerstv\u00e9 produkty m\u00f4\u017eeme rozdeli\u0165 do dvoch skup\u00edn <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>dozrievaj\u00face po zbere<\/strong> &#8211; ak produkt dozrieva a\u017e po\u010das prevozu<\/li><li><strong>dozret\u00e9 po\u010das zberu<\/strong> &#8211; produkt je zbieran\u00fd a pred\u00e1van\u00fd u\u017e v zrelom stave<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-637691042_1_.jpg\" alt=\"m\u00fdtus, \u017ee \u010derstv\u00e1 zelenina a ovocie s\u00fa zdrav\u0161ie ne\u017e mrazen\u00e9\" width=\"843\" height=\"476\" title=\"m\u00fdtus, \u017ee \u010derstv\u00e1 zelenina a ovocie s\u00fa zdrav\u0161ie ne\u017e mrazen\u00e9\"\/><\/figure><\/div>\n\n\n\n<p><strong>Mrazen\u00e9 produkty<\/strong> preva\u017ene <strong>dozrievaj\u00fa po\u010das zberu <\/strong>a pred mrazen\u00edm s\u00fa minim\u00e1lne spracovan\u00e9. V\u00e4\u010d\u0161ina zeleniny a ovocia je pred zmrazen\u00edm<strong> len na p\u00e1r min\u00fat ohriata v teplej vode. <\/strong>Tento proces deaktivuje enz\u00fdmy, ktor\u00e9 sp\u00f4sobuj\u00fa ne\u017eelan\u00fa zmenu farby, v\u00f4ne, chuti alebo nutri\u010dn\u00fdch hodn\u00f4t. Ak by sme v\u0161ak porovnali ovocie a jeho podiel \u017eiv\u00edn pred a po zmrazen\u00ed, <strong>mal\u00e9 zmeny v zlo\u017een\u00ed<\/strong> by sme na\u0161li. Z celkov\u00e9ho h\u013eadiska m\u00e1 v\u0161ak ovocie a zelenina ve\u013emi<strong> podobn\u00e9 nutri\u010dn\u00e9 hodnoty<\/strong> v mrazenom aj \u010derstvom stave. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre lep\u0161ie <strong>porovnanie obsahu \u017eiv\u00edn<\/strong> medzi \u010derstvou a mrazenou formou sme pre v\u00e1s vytvorili tabu\u013eku <span style=\"color: #ff6600;\">[22] [23]<\/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><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Obsah \u017eiv\u00edn v 100 g<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010cerstv\u00e9 jahody<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Mrazen\u00e9 jahody<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kal\u00f3rie (kcal)<\/td><td class=\"has-text-align-center\" data-align=\"center\">32<\/td><td class=\"has-text-align-center\" data-align=\"center\">35<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda (g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,9<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn C (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">58,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn E (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kyselina listov\u00e1 (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,024<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,017<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1pnika (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hor\u010d\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,0<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sod\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,0&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Drasl\u00edk (mg)<\/td><td class=\"has-text-align-center\" data-align=\"center\">153<\/td><td class=\"has-text-align-center\" data-align=\"center\">148<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Protein_musite_prijat_ihned_po_treningu\"><\/span>9. Prote\u00edn mus\u00edte prija\u0165 ihne\u010f po tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medzi jednu zo sporn\u00fdch t\u00e9m patr\u00ed aj tzv. <strong>\u201canabolick\u00e9 okno\u201d.<\/strong> Ide o stav organizmu tesne po tr\u00e9ningu, kedy m\u00f4\u017ee pr\u00edjem bielkov\u00edn enormne <strong>zlep\u0161i\u0165 rast svalovej hmoty.<\/strong> Tento m\u00fdtus mo\u017eno lep\u0161ie nazva\u0165 zveli\u010den\u00edm. Organizmus potrebuje <strong>po tr\u00e9ningu doplni\u0165 bielkoviny,<\/strong> aby sa telo nedostalo do katabolick\u00e9ho \u0161t\u00e1dia. Prija\u0165 <strong>20 &#8211; 40 g prote\u00ednu do 2 hod\u00edn<\/strong> po tr\u00e9ningu je ide\u00e1lne, nie v\u0161ak nutn\u00e9, ako diktuje m\u00fdtus anabolick\u00e9ho okna. D\u00f4le\u017eitej\u0161\u00ed ako \u010das prijatia prote\u00ednu je <strong>celodenn\u00fd pr\u00edjem bielkov\u00edn.<\/strong> Ak m\u00e1te z\u00e1ujem dozvedie\u0165 sa viac inform\u00e1cii o d\u00e1vkovan\u00ed bielkov\u00edn, <strong>pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <\/strong>&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kedy a ko\u013eko prote\u00ednov prija\u0165 pre dosiahnutie maxim\u00e1lnych v\u00fdsledkov?<\/a> [1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-986619670_1.jpg\" alt=\"prote\u00edn ihne\u010f po tr\u00e9ningu je m\u00fdtus\" width=\"843\" height=\"562\" title=\"prote\u00edn ihne\u010f po tr\u00e9ningu je m\u00fdtus\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vajecne_zltky_zvysuju_riziko_srdcovych_ochoreni\"><\/span>10. Vaje\u010dn\u00e9 \u017e\u013atky zvy\u0161uj\u00fa riziko srdcov\u00fdch ochoren\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e9ma vajcia a cholesterol trv\u00e1 u\u017e desa\u0165ro\u010dia. <strong>Vaj\u00ed\u010dka boli ist\u00fd \u010das pova\u017eovan\u00e9 za zdrav\u00e9, <\/strong>nesk\u00f4r za nebezpe\u010dn\u00e9 a tieto tvrdenia sa dookola striedali. <strong>Vplyv cholesterolu na srdcov\u00e9 ochorenia<\/strong> je aj dnes predmetom v\u00fdskumov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obavy z konzum\u00e1cie vajec s\u00fa zalo\u017een\u00e9 na<strong> strachu z vaje\u010dn\u00fdch \u017e\u013atkov <\/strong>a ich obsahu cholesterolu. V\u00fdsledky v\u00fdskumu v\u0161ak preukazuj\u00fa, \u017ee konzum\u00e1cia vajec zvy\u0161uje hladinu \u201cdobr\u00e9ho\u201d HDL <strong>cholesterolu a nesp\u00f4sobuje zv\u00fd\u0161en\u00e9 riziko ochorenia srdca. <\/strong><strong>Preh\u013ead 17 \u0161t\u00fadi\u00ed<\/strong> s celkov\u00fdm po\u010dtom 263 938 \u00fa\u010dastn\u00edkov <strong>nepreuk\u00e1zal vplyv vajec na riziko srdcov\u00fdch ochoren\u00ed<\/strong> u zdrav\u00fdch \u013eud\u00ed. Ak nepatr\u00edte medzi diabetikov, nemajte obavy z konzum\u00e1cie vaj\u00ed\u010dok. Vajcia toti\u017e patria medzi <strong>potraviny s najvy\u0161\u0161\u00edm obsahom \u017eiv\u00edn<\/strong> a skoro v\u0161etky sa nach\u00e1dzaj\u00fa v \u017e\u013atku. Kv\u00f4li zbyto\u010dn\u00fdm obav\u00e1m z cholesterolu sa m\u00f4\u017eete odmietan\u00edm vajec pripravi\u0165 o pr\u00edsun d\u00f4le\u017eit\u00fdch \u017eiv\u00edn. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-588597386.jpg\" alt=\"m\u00fdtus o vaje\u010dn\u00fdch \u017e\u013atkoch a riziku srdcov\u00fdch ochoren\u00ed\" width=\"843\" height=\"562\" title=\"m\u00fdtus o vaje\u010dn\u00fdch \u017e\u013atkoch a riziku srdcov\u00fdch ochoren\u00ed\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Vase_telo_potrebuje_pravidelny_detox\"><\/span>11. Va\u0161e telo potrebuje pravideln\u00fd detox&nbsp; &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1le viac \u013eud\u00ed <strong>ver\u00ed na blahod\u00e1rne \u00fa\u010dinky detoxik\u00e1cie<\/strong> organizmu. Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee ide o m\u00fdtus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co vlastne detox je? Za tox\u00edny s\u00fa pova\u017eovan\u00e9<strong> l\u00e1tky rastlinn\u00e9ho <\/strong>alebo <strong>\u017eivo\u010d\u00ed\u0161neho p\u00f4vodu,<\/strong> ktor\u00e9 s\u00fa pre \u010dloveka jedovat\u00e9. M\u00f4\u017eeme medzi ne zaradi\u0165 aj <strong>lieky,<\/strong> ktor\u00e9 s\u00fa vo <strong>vysok\u00fdch mno\u017estv\u00e1ch toxick\u00e9.<\/strong> Modern\u00ed <strong>\u201cdetoxika\u010dn\u00ed guruovia\u201d<\/strong> medzi ne zah\u0155\u0148aj\u00fa aj <strong>\u0165a\u017ek\u00e9 kovy, konzerva\u010dn\u00e9 l\u00e1tky<\/strong> a v\u0161etko <strong>syntetick\u00e9.<\/strong> V roku 2009 bolo presk\u00faman\u00fdch 10 spolo\u010dnost\u00ed, ktor\u00e9 sa zaoberaj\u00fa predajom 15 detoxika\u010dn\u00fdch produktov. \u017diadna z nich <strong>nedok\u00e1zala pomenova\u0165 jedin\u00fd tox\u00edn,<\/strong> ktor\u00e9 ich produkty dok\u00e1\u017eu eliminova\u0165. <span style=\"color: #ff6600;\">[1] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V na\u0161om organizme sa o <strong>odstra\u0148ovanie \u0161kodliv\u00edn staraj\u00fa pe\u010de\u0148, obli\u010dky, p\u013e\u00faca <\/strong>a \u010fal\u0161ie org\u00e1ny. Zn\u00ed\u017een\u00edm pr\u00edjmu \u017eiv\u00edn, ktor\u00e9 s\u00fa pre tieto procesy potrebn\u00e9, <strong>brzd\u00edte prirodzen\u00fd detoxika\u010dn\u00fd proces.<\/strong> Di\u00e9ty, pri ktor\u00fdch sa pij\u00fa iba smoothies alebo detoxika\u010dn\u00e9 \u010daje, preto nie s\u00fa vhodn\u00e9 a m\u00f4\u017eu predstavova\u0165 <strong>potenci\u00e1lne riziko pre pe\u010de\u0148 a obli\u010dky.<\/strong> Chceli by ste sa&nbsp; dozvedie\u0165 viac o detoxe a o\u010dis\u0165ovan\u00ed organizmu? <strong>Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok<\/strong> &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Detoxik\u00e1cia &#8211; ako v\u00e1m zmen\u00ed \u017eivot za 10 dn\u00ed?<\/a><\/span>&nbsp; <span style=\"color: #ff6600;\">[1] [8] [9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Chlieb_je_nezdravy\"><\/span>12.&nbsp;Chlieb je nezdrav\u00fd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Z chleba sa priber\u00e1 a lepok je \u0161kodliv\u00fd. <\/strong>To s\u00fa dva naj\u010dastej\u0161ie argumenty odporcov pe\u010diva. Chlieb naozaj dok\u00e1\u017ee by\u0165 <strong>zdrojom nadbyto\u010dn\u00fdch kal\u00f3ri\u00ed, <\/strong>z\u00e1vis\u00ed to v\u0161ak najm\u00e4 od surov\u00edn, ktor\u00e9 si na\u0148 d\u00e1vate. Pe\u010divo zvykn\u00fa \u013eudia konzumova\u0165 spolu s <strong>kalorick\u00fdmi potravinami,<\/strong> ako s <strong>maslom, d\u017eemom \u010di medom.<\/strong> Na chlieb sa v\u0161ak hodia aj <strong>v\u00fd\u017eivn\u00e9 suroviny<\/strong> s obsahom vitam\u00ednov a miner\u00e1lov, ako s\u00fa <strong>zelenina a ovocie.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-995038782.jpg\" alt=\"m\u00fdtus, \u017ee chlieb je nezdrav\u00fd\" width=\"843\" height=\"562\" title=\"m\u00fdtus, \u017ee chlieb je nezdrav\u00fd\"\/><\/figure><\/div>\n\n\n\n<p>Ak\u00fd chlieb si vybra\u0165?<\/p>\n\n\n\n<p>Ur\u010dite v\u00e1s neprekvap\u00ed, \u017ee <strong>\u201cbiely chlieb\u201d nie je najvhodnej\u0161\u00edm pe\u010divom.<\/strong> V\u00fdrazne lep\u0161ou vo\u013ebou je v\u00fdber <strong>celozrnn\u00e9ho pe\u010diva,<\/strong> ktor\u00e9 m\u00e1 hne\u010f nieko\u013eko v\u00fdhod. Ak\u00e9?&nbsp;<span style=\"color: #ff6600;\">[1] [16] [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\"><li><strong>M\u00e1 n\u00edzky glykemick\u00fd index<\/strong> &#8211; glykemick\u00fd index je hodnota, ktor\u00e1 ur\u010duje, ako r\u00fdchlo sa jedlo vstreb\u00e1va a tr\u00e1vi v organizme. Hladina cukru v krvi st\u00fapa na z\u00e1klade v\u00fd\u0161ky glykemick\u00e9ho indexu.<\/li><li><strong>M\u00e1 n\u00edzky inzul\u00ednov\u00fd index<\/strong> &#8211; inzul\u00ednov\u00fd index je hodnota, ktor\u00e1 ur\u010duje ko\u013eko inzul\u00ednu sa vyl\u00fa\u010di pri spracovan\u00ed jedla. Potraviny s n\u00edzkym inzul\u00ednov\u00fdm indexom menej za\u0165a\u017euj\u00fa pankreas pri tvorbe inzul\u00ednu.<\/li><li><strong>M\u00e1 vy\u0161\u0161\u00ed obsah vl\u00e1kniny<\/strong> &#8211; n\u00e1\u0161 organizmus vl\u00e1kninu tr\u00e1vi pomaly, \u010do predl\u017euje pocit s\u00fdtosti. Okrem toho vl\u00e1knina zni\u017euje \u201czl\u00fd\u201d LDL cholesterol, udr\u017eiava zdrav\u00e9 \u010drev\u00e1 a krvn\u00fd tlak v norme.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Organicke_potraviny_su_lepsie\"><\/span>13.&nbsp;Organick\u00e9 potraviny s\u00fa lep\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Organick\u00e9 potraviny <strong>nie s\u00fa chemicky o\u0161etren\u00e9 <\/strong>pestic\u00eddmi alebo herbic\u00eddmi. Maj\u00fa v\u0161ak v\u010faka tomu <strong>viac \u017eiv\u00edn ne\u017e oby\u010dajn\u00e9 potraviny? <\/strong>\u0160t\u00fadia z roku 2012 sa zaoberala rozdielom medzi organickou a klasickou stravou. Organick\u00e9 potraviny <strong>nepreuk\u00e1zali viac \u017eiv\u00edn<\/strong> ani men\u0161ie zdravotn\u00e9 riziko. To znamen\u00e1, \u017ee medzi nimi <strong>nie s\u00fa v\u00fdrazn\u00e9 rozdiely.<\/strong> \u010ci u\u017e kupujete be\u017en\u00e9 alebo organick\u00e9 potraviny, obsah \u017eiv\u00edn maj\u00fa rovnak\u00fd, <strong>iba cena je odli\u0161n\u00e1.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1068925322.jpg\" alt=\"organick\u00e9 potraviny s\u00fa lep\u0161ie - m\u00fdtus\" width=\"843\" height=\"562\" title=\"organick\u00e9 potraviny s\u00fa lep\u0161ie - m\u00fdtus\"\/><\/figure><\/div>\n\n\n\n<p>\u013dudia uprednost\u0148uj\u00fa organick\u00e9 potraviny aj z <strong>ekologick\u00fdch d\u00f4vodov,<\/strong> kv\u00f4li predstave, \u017ee <strong>organick\u00e9 potraviny menej za\u0165a\u017euj\u00fa plan\u00e9tu.<\/strong> Vedci vo Ve\u013ekej Brit\u00e1nii sk\u00famali vplyv produkcie organick\u00fdch potrav\u00edn na \u017eivotn\u00e9 prostredie. V\u00fdsledky v\u00e1s prekvapia <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<ul class=\"wp-block-list\"><li>organick\u00e9 mlieko a mlie\u010dne produkty s\u00fa <strong>hlavn\u00fdm zdrojom emisi\u00ed <\/strong>sklen\u00edkov\u00fdch plynov<\/li><li>v\u00fdroba jedn\u00e9ho litra organick\u00e9ho mlieka vy\u017eaduje o <strong>80 % viac p\u00f4dy,<\/strong> ne\u017e produkcia be\u017en\u00e9ho mlieka<\/li><li>organick\u00e9 mlieko sp\u00f4sobuje o <strong>20 % vy\u0161\u0161\u00ed potenci\u00e1l na glob\u00e1lne otep\u013eovanie<\/strong><\/li><li>pri produkcii organick\u00e9ho mlieka sa <strong>vyp\u00fa\u0161\u0165a o 60 % viac \u017eivo\u010d\u00ed\u0161neho odpadu do vodn\u00fdch zdrojov<\/strong><\/li><li>farmy s organick\u00fdmi potravinami sp\u00f4sobuj\u00fa <strong>o 70 % vy\u0161\u0161ie riziko kysl\u00fdch da\u017e\u010fov<\/strong>\n\n&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"14_Vegetarianska_strava_je_zdravsia\"><\/span>14.&nbsp;Vegetari\u00e1nska strava je zdrav\u0161ia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vo verejnosti vl\u00e1dne o vegetari\u00e1noch v\u0161eobecne zn\u00e1ma predstava, \u017ee s\u00fa zdrav\u0161\u00ed, preto\u017ee <strong>neprij\u00edmaj\u00fa tak\u00e9 mno\u017estvo tuku<\/strong> ako konzumenti m\u00e4sa. <strong>Mysl\u00edte si, \u017ee je to pravda?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetari\u00e1nska strava je pln\u00e1 vitam\u00ednov, miner\u00e1lov, vl\u00e1kniny a nenas\u00fdten\u00fdch tukov. Tento typ stravovania je zalo\u017een\u00fd na rastlinnej strave a \u017eivo\u010d\u00ed\u0161nych produktoch s v\u00fdnimkou m\u00e4sa. Vegetari\u00e1nstvo <strong>chr\u00e1ni pred <\/strong><strong>kardiovaskul\u00e1rnymi ochoreniami, cukrovkou<\/strong> alebo <strong>vysok\u00fdm cholesterolom. <\/strong>Pri ka\u017edom jedle je v\u0161ak potrebn\u00e9 <strong>kontrolova\u0165 obsah tuku a sacharidov,<\/strong> a to plat\u00ed aj pre vegetari\u00e1nov. <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<p><strong>Ozna\u010denie <\/strong>\u201cvegetari\u00e1nske\u201d alebo \u201cveg\u00e1nske\u201d nemus\u00ed automaticky<strong> znamena\u0165 zdrav\u0161iu vo\u013ebu.<\/strong> <strong>Bezm\u00e4sit\u00e9 produkty<\/strong> m\u00f4\u017eu obsahova\u0165 <strong>vy\u0161\u0161\u00ed obsah cukru \u010di oleja, <\/strong>podobne ako ich variant z m\u00e4sa. Pri konzum\u00e1cii vegetari\u00e1nskych produktov je kontrola nutri\u010dn\u00fdch hodn\u00f4t rovnako d\u00f4le\u017eit\u00e1 ako pri be\u017en\u00fdch produktoch. To znamen\u00e1, \u017ee by\u0165 vegetari\u00e1nom automaticky neznamen\u00e1 by\u0165 zdrav\u0161\u00edm. D\u00f4le\u017eit\u00e9 je <strong>rozumn\u00e9 zlo\u017eenie stravy<\/strong> a vyv\u00e1\u017een\u00fd pr\u00edjem \u017eiv\u00edn. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1128687123.jpg\" alt=\"vegetari\u00e1nska strava nemus\u00ed by\u0165 zdrav\u0161ia\" width=\"843\" height=\"562\" title=\"vegetari\u00e1nska strava nemus\u00ed by\u0165 zdrav\u0161ia\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Mali_by_ste_jest_5_malych_porcii_denne\"><\/span>15.&nbsp;Mali by ste jes\u0165 5 mal\u00fdch porci\u00ed denne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u010duli ste aj vy o te\u00f3rii, ktor\u00e1 odpor\u00fa\u010da jes\u0165 <strong>viac men\u0161\u00edch chodov<\/strong> po\u010das d\u0148a? Aj tento<strong> model stravovania je iba m\u00fdtus.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je vedecky podlo\u017een\u00e9, \u017ee po\u010det chodov <strong>nem\u00e1 vplyv na redukciu tuku. <\/strong>Ak ste mu\u017e a v\u00e1\u0161 denn\u00fd pr\u00edjem kal\u00f3ri\u00ed je 2500 kcal, je \u00faplne jedno, \u010di si porcie rozlo\u017e\u00edte na 3 alebo 5 chodov. Pod\u013ea niektor\u00fdch \u0161t\u00fadi\u00ed m\u00f4\u017ee viac men\u0161\u00edch porci\u00ed jedla sp\u00f4sobi\u0165, \u017ee <strong>budete ma\u0165 men\u0161\u00ed pocit nas\u00fdtenia,<\/strong> a to m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161en\u00e9mu pr\u00edjmu potravy. Jes\u0165 \u010dastej\u0161ie je z tohto poh\u013eadu zbyto\u010dn\u00e9 <strong>a <\/strong><strong>dokonca m\u00f4\u017ee by\u0165 \u0161kodliv\u00e9.<\/strong> Pre \u013eudsk\u00e9 telo nie je prirodzen\u00e9 <strong>neust\u00e1le poci\u0165ova\u0165 s\u00fdtos\u0165.<\/strong> Kedysi bolo be\u017en\u00e9 sa z \u010dasu na \u010das posti\u0165 a nebolo zvy\u010dajn\u00e9 jes\u0165 tak \u010dasto ako v dne\u0161nej dobe. <span style=\"color: #ff6600;\">[1] [21]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1151268627.jpg\" alt=\"mali by ste jes\u0165 5 mal\u00fdch porci\u00ed denne - je to m\u00fdtus\" width=\"843\" height=\"536\" title=\"mali by ste jes\u0165 5 mal\u00fdch porci\u00ed denne - je to m\u00fdtus\"\/><\/figure><\/div>\n\n\n\n<p>Pri konzum\u00e1cii viacer\u00fdch men\u0161\u00edch chodov po\u010das d\u0148a sa metabolizmus zr\u00fdchli len nepatrne. V porovnan\u00ed s klasick\u00fdmi 3 chodmi je <strong>rozdiel v sp\u00e1len\u00fdch kal\u00f3ri\u00e1ch minim\u00e1lny, <\/strong>lep\u0161ie povedan\u00e9 takmer \u017eiadny. Ak sa v\u0161ak c\u00edtite po\u010das d\u0148a hladn\u00ed a ve\u010der m\u00e1te potrebu prejeda\u0165 sa, pre v\u00e1s m\u00f4\u017ee by\u0165 konzum\u00e1cia viacer\u00fdch mal\u00fdch porci\u00ed ide\u00e1lna. <span style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ver\u00edme, \u017ee ste sa dozvedeli <strong>nov\u00e9 inform\u00e1cie o strave, potravin\u00e1ch a nutri\u010dn\u00fdch m\u00fdtoch.<\/strong> P\u00e1\u010dil sa v\u00e1m tento \u010dl\u00e1nok? Budeme radi, ak ho <strong>podpor\u00edte 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\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/eggs\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEggs\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>Spoznajte 15 nutri\u010dn\u00fdch m\u00fdtov o stravovan\u00ed, ktor\u00e9 v\u00e1m br\u00e1nia v zdravom \u017eivotnom \u0161t\u00fdle. Pre\u010d\u00edtajte si pravdu o bezpe\u010dnosti a \u0161kodlivosti zn\u00e1mych potrav\u00edn. <\/p>\n","protected":false},"author":25,"featured_media":80357,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6079,6143,6055],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-250981","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-myty","10":"tag-sacharidy","11":"tag-strava","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>15 nutri\u010dn\u00fdch m\u00fdtov o stravovan\u00ed, ktor\u00e9 v\u00e1s prekvapia - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Spoznajte 15 nutri\u010dn\u00fdch m\u00fdtov o stravovan\u00ed, ktor\u00e9 v\u00e1m br\u00e1nia v zdravom \u017eivotnom \u0161t\u00fdle. 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