{"id":252325,"date":"2019-09-24T06:40:00","date_gmt":"2019-09-24T04:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252325"},"modified":"2023-09-25T15:02:34","modified_gmt":"2023-09-25T13:02:34","slug":"7-najcastejsich-chyb-ktore-robite-pri-chudnuti","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/","title":{"rendered":"7 naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00e9 rob\u00edte pri chudnut\u00ed"},"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\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#1_Zabudate_na_hydrataciu\" title=\"1. Zab\u00fadate na hydrat\u00e1ciu\">1. Zab\u00fadate na hydrat\u00e1ciu<\/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\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#2_Jete_prirychlo\" title=\"2. Jete prir\u00fdchlo&nbsp;&nbsp;\">2. Jete prir\u00fdchlo&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#3_Spite_menej_ako_6_hodin\" title=\"3. Sp\u00edte menej ako 6 hod\u00edn\">3. Sp\u00edte menej ako 6 hod\u00edn<\/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\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#4_Odstranili_ste_tuky_z_jedalnicka\" title=\"4. Odstr\u00e1nili ste tuky z jed\u00e1lni\u010dka\">4. Odstr\u00e1nili ste tuky z jed\u00e1lni\u010dka<\/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\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#5_Necitate_etikety_na_potravinach\" title=\"5. Ne\u010d\u00edtate etikety na potravin\u00e1ch\">5. Ne\u010d\u00edtate etikety na potravin\u00e1ch<\/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\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#6_Cvicite_prilis_vela\" title=\"6. Cvi\u010d\u00edte pr\u00edli\u0161 ve\u013ea&nbsp;\">6. Cvi\u010d\u00edte pr\u00edli\u0161 ve\u013ea&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\/7-najcastejsich-chyb-ktore-robite-pri-chudnuti\/#7_Nekonzumujete_dostatok_bielkovin\" title=\"7. Nekonzumujete dostatok bielkov\u00edn\">7. Nekonzumujete dostatok bielkov\u00edn<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je to u\u017e pekn\u00fdch <strong>p\u00e1r t\u00fd\u017ed\u0148ov, \u010do cvi\u010d\u00edte<\/strong> a zdravo sa stravujete, ale <strong>v\u00fdsledky st\u00e1le nevidie\u0165. <\/strong>Nerv\u00f3zne kontrolujete hmotnos\u0165, po\u010d\u00edtate kal\u00f3rie, no zmena sa nedeje. Rozumieme v\u00e1m, <strong>chudnutie je naozaj n\u00e1ro\u010dn\u00fd a zd\u013ahav\u00fd proces.<\/strong> Vyvarujte sa preto naj\u010dastej\u0161\u00edm chyb\u00e1m, ktor\u00e9 v\u00e1m hrozia pri zhadzovan\u00ed prebyto\u010dn\u00fdch kilogramov. Pre\u010d\u00edtajte si na\u0161ich <strong>7 r\u00e1d <\/strong>a mo\u017eno medzi nimi n\u00e1jdete <strong>pr\u00ed\u010dinu svojho ne\u00faspechu <\/strong>a kone\u010dne dosiahnete svoj fitness cie\u013e.<\/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=\"1_Zabudate_na_hydrataciu\"><\/span>1. Zab\u00fadate na hydrat\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri zmene \u017eivotn\u00e9ho \u0161t\u00fdlu sa zv\u00e4\u010d\u0161a hovor\u00ed len o strave. \u013dudia sa s\u00fastredia na sp\u00f4sob stravovania, no \u010dasto zab\u00fadaj\u00fa na<strong> dostato\u010dn\u00fd pr\u00edjem vody.<\/strong> Nedostato\u010dn\u00e1 hydrat\u00e1cia zni\u017euje obsah tekut\u00edn v \u017eal\u00fadku a ten ju n\u00e1sledne mylne pova\u017euje za hlad. <strong>Pocit hladu<\/strong> teda m\u00f4\u017ee by\u0165 pri nedostatku vody <strong>vyvolan\u00fd sm\u00e4dom.<\/strong> Preto, ak ste hladn\u00ed, sk\u00faste sa<strong> najprv napi\u0165 vody, po\u010dka\u0165 20 min\u00fat <\/strong>a uvid\u00edte, \u010di v\u00e1\u0161 hlad nebol len<strong> prezle\u010den\u00fd sm\u00e4d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskum z roku 2014 preuk\u00e1zal, \u017ee<strong> pitie vody <\/strong>pred jedlom tie\u017e<strong> zni\u017euje chu\u0165 do jedla.<\/strong> \u00da\u010dastn\u00edci v\u00fdskumu pili 0,5 l vody pred ra\u0148ajkami, obedom a ve\u010derou. Ako v\u00fdsledok zaznamenali<strong> zn\u00ed\u017eenie hmotnosti<\/strong><strong>,<\/strong> telesn\u00e9ho tuku a chuti do jedla. <span style=\"color: #ff6600;\">[2] [3]&nbsp; &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\/ABCC6BD5-1990-4E23-9AB4-474211E3BA71.jpeg\" alt=\"dostato\u010dn\u00e1 hydrat\u00e1cia zni\u017euje pocit hladu\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"dostato\u010dn\u00e1 hydrat\u00e1cia zni\u017euje pocit hladu\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Vyberte si vhodn\u00e9 tekutiny<\/strong><\/p>\n\n\n\n<p>Nezab\u00fadate na fakt, \u017ee <strong>nie v\u0161etky n\u00e1poje s\u00fa bezkalorick\u00e9?<\/strong> Mnoh\u00e9 z nich maj\u00fa <strong>prirodzen\u00fd obsah sacharidov<\/strong><strong>,<\/strong> pr\u00edpadne s\u00fa doplnen\u00e9 o pridan\u00fd cukor. Mno\u017estvo sacharidov a cukrov je preto v\u017edy potrebn\u00e9 kontrolova\u0165 na etikete, aby ste vedeli ko\u013eko \u201czbyto\u010dn\u00fdch kal\u00f3ri\u00ed\u201d prijmete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Plat\u00ed to napr\u00edklad aj na 100 % ovocn\u00e9 d\u017e\u00fasy, ktor\u00e9 mnoho \u013eud\u00ed zvykne pi\u0165 r\u00e1no. <strong>100 % d\u017e\u00fas<\/strong> je dobr\u00fdm zdrojom vitam\u00ednov a in\u00fdch \u017eiv\u00edn, <strong>obsahuje<\/strong> v\u0161ak <strong>aj cukor,<\/strong> a preto rozhodne nie je <strong>n\u00edzkokalorick\u00fd.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa pozrieme na <strong>jablkov\u00fd d\u017e\u00fas<\/strong> v porovnan\u00ed so sladen\u00fdm <strong>n\u00e1pojom kolov\u00e9ho typu,<\/strong> v\u00fdsledky s\u00fa naozaj prekvapiv\u00e9. Jablkov\u00fd d\u017e\u00fas m\u00e1 <strong>9,6 g cukru<\/strong> na 100 ml a kolov\u00fd n\u00e1poj len <strong>9 g cukru.<\/strong> Tieto hodnoty n\u00e1jdete preh\u013eadne uveden\u00e9 v tabu\u013eke. <span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/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><strong>Obsah cukru<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Jablkov\u00fd d\u017e\u00fas<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sladen\u00fd n\u00e1poj<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>100 ml<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>0,5 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Nadmern\u00e9 pitie d\u017e\u00fasu<\/strong> m\u00f4\u017ee, podobne ako pri sladen\u00fdch n\u00e1pojoch, vies\u0165 k <strong>probl\u00e9mom s hmotnos\u0165ou. <\/strong><span style=\"color: #ff6600;\">[1]<\/span> D\u017e\u00fas samozrejme nie je nezdrav\u00fd n\u00e1poj. Po\u010das redukcie hmotnosti je v\u0161ak d\u00f4le\u017eit\u00e9 <strong>zn\u00ed\u017ei\u0165 pr\u00edjem cukru,<\/strong> a preto by ste to ani s konzum\u00e1ciou 100 % ovocn\u00fdch \u0161tiav <strong>nemali preh\u00e1na\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozor na alkohol<\/p>\n\n\n\n<p>K\u00e1vu a \u010daj neslad\u00edte, nepijete kalorick\u00e9 n\u00e1poje, ale ve\u010der si <strong>radi<\/strong> d\u00e1te <strong>poh\u00e1r piva alebo v\u00edna. <\/strong>E\u0161te st\u00e1le sa div\u00edte pre\u010do nechudnete? <strong>Alkohol<\/strong> predsa <strong>obsahuje mno\u017estvo kal\u00f3ri\u00ed, <\/strong>napr\u00edklad <strong>ve\u013ek\u00e9 pivo<\/strong> m\u00e1 <strong>180 kal\u00f3ri\u00ed<\/strong> a poh\u00e1r <strong>\u010derven\u00e9ho v\u00edna<\/strong> okolo <strong>140 kal\u00f3ri\u00ed<\/strong><strong>.<\/strong> Predstavte si, \u017ee po\u010das sobot\u0148aj\u0161ieho ve\u010dera vypijete <strong>4 poh\u00e1re piva. <\/strong>Ani neviete ako a prijali ste <strong>720 kal\u00f3ri\u00ed navy\u0161e<\/strong><strong>.<\/strong> Dajte si preto pozor na to, ko\u013eko alkoholu si doprajete, pr\u00edpadne zv\u00e1\u017ete, \u010di ho z jed\u00e1lni\u010dka \u00faplne neodstr\u00e1nite. <span style=\"color: #ff6600;\">[6] [7]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161\u00ed <strong>preh\u013ead obsahu kal\u00f3ri\u00ed v alkoholick\u00fdch n\u00e1pojoch<\/strong> si m\u00f4\u017eete pozrie\u0165 v tabu\u013eke. <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Typ alkoholick\u00e9ho n\u00e1poja<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Po\u010det kal\u00f3ri\u00ed<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gin (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rum (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whiskey (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Biele such\u00e9 v\u00edno (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e9 v\u00edno (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">140<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160ampansk\u00e9 (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">252<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cider (0,5 l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pivo (0,5l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/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\/iStock-1069488264.jpg\" alt=\"kal\u00f3rie v alkohole\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"kal\u00f3rie v alkohole\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Jete_prirychlo\"><\/span>2. Jete prir\u00fdchlo&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hektick\u00e1 doba a mno\u017estvo povinnost\u00ed \u013eu\u010fom<strong> skracuje \u010das na stravovanie.<\/strong> U\u017e od r\u00e1na sa pon\u00e1h\u013eame a ve\u010der tie\u017e <strong>nem\u00e1me \u010das stolova\u0165.<\/strong> Pr\u00edli\u0161 r\u00fdchla konzum\u00e1cia jedla nie je len nepr\u00edjemn\u00e1, ale z\u00e1rove\u0148 <strong>po\u0161kodzuje na\u0161e zdravie.&nbsp;<\/strong>Pri r\u00fdchlej konzum\u00e1cii va\u0161e telo nestihne posla\u0165 sign\u00e1l mozgu, \u017ee za\u010d\u00ednate c\u00edti\u0165 nas\u00fdtenie. Mozog toti\u017e potrebuje <strong>inform\u00e1ciu od \u017eal\u00fadka, <\/strong>a tie\u017e pokyn od horm\u00f3nov, \u017ee \u010diasto\u010dne str\u00e1ven\u00e9 jedlo u\u017e <strong>putuje tr\u00e1viacim traktom.<\/strong> Tieto procesy zvy\u010dajne trvaj\u00fa <strong>15 a\u017e 20 min\u00fat. <\/strong><span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadia v Japonsku sk\u00famala tri skupiny \u013eud\u00ed po\u010das 5 rokov. Testovan\u00e9 osoby jedli r\u00fdchlo, v norm\u00e1lnom tempe a pomaly. <strong>11,6 % os\u00f4b, ktor\u00e9 jedli r\u00fdchlo,<\/strong> mali predispoz\u00edciu na rozvinut\u00fd<strong> metabolick\u00fd syndr\u00f3m. <\/strong>V ostatn\u00fdch skupin\u00e1ch boli v\u00fdsledky podstatne ni\u017e\u0161ie. \u013dudia, ktor\u00ed jedli v norm\u00e1lnom tempe mali predispoz\u00edciu vo v\u00fd\u0161ke 6,5 % a t\u00ed, ktor\u00ed<strong> jedli pomaly iba 2,3 %.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolick\u00fd syndr\u00f3m nie je samotn\u00e9 ochorenie<\/strong><strong>,<\/strong> ale skupina rizikov\u00fdch faktorov, ktor\u00e9 ved\u00fa k chorobe. Patria medzi ne obezita, vysok\u00fd krvn\u00fd tlak, zv\u00fd\u0161en\u00e1 hladina \u201czl\u00fdch\u201d tukov a cukru v krvi. Za tento syndr\u00f3m je mo\u017en\u00e9 pova\u017eova\u0165 <strong>v\u00fdskyt u\u017e jedn\u00e9ho<\/strong> zo spom\u00ednan\u00fdch faktorov. <strong>Kombin\u00e1cia <\/strong>viacer\u00fdch mo\u017enost\u00ed e\u0161te viac<strong> zvy\u0161uje riziko <\/strong>\u010fal\u0161\u00edch ochoren\u00ed. Pozit\u00edvom v\u0161ak je, \u017ee metabolick\u00fd syndr\u00f3m <strong>m\u00f4\u017eete dosta\u0165 pod kontrolu.<\/strong> Vy\u017eaduje si to v\u0161ak r\u00e1znu <strong>zmenu \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong> <span style=\"color: #ff6600;\">[8] [9] [20]<\/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\/iStock-485456240.jpg\" alt=\"jes\u0165 r\u00fdchlo je chyba pri chudnut\u00ed\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"jes\u0165 r\u00fdchlo je chyba pri chudnut\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p>Pracovn\u00e9 vy\u0165a\u017eenie a r\u00fdchly sp\u00f4sob \u017eivota s\u00fa d\u00f4vodom, pre\u010do <strong>jeme prir\u00fdchlo<\/strong> a prest\u00e1vame stolova\u0165. Konzum\u00e1cia norm\u00e1lnym tempom je nielen <strong>\u010das na vychutn\u00e1vanie jedla,<\/strong> ale taktie\u017e pr\u00edle\u017eitos\u0165 ako pred\u00eds\u0165 <strong>v\u00e1\u017enym ochoreniam.<\/strong> Za\u010dnite sa preto stravova\u0165 za stolom a <strong>bez zbyto\u010dn\u00e9ho stresu<\/strong> \u010di \u010dasov\u00e9ho tlaku.<\/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=\"3_Spite_menej_ako_6_hodin\"><\/span>3. Sp\u00edte menej ako 6 hod\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clovek nedok\u00e1\u017ee plnohodnotne fungova\u0165, ak sa dostato\u010dne nevysp\u00ed. Na\u0161e telo potrebuje \u010das na regener\u00e1ciu. Mo\u017eno v\u00e1s to prekvap\u00ed, no <strong>sp\u00e1nok ovplyv\u0148uje aj chudnutie,<\/strong> a to prostredn\u00edctvom <strong>horm\u00f3nov lept\u00edn<\/strong> a<strong> grel\u00edn<\/strong><strong>.<\/strong> Lept\u00edn je \u201chorm\u00f3n s\u00fdtosti\u201d a grel\u00edn mo\u017eno nazva\u0165 \u201chorm\u00f3nom hladu\u201d. Pri nedostatku sp\u00e1nku n\u00e1m<strong> kles\u00e1 hladina lept\u00ednu <\/strong>a na\u0161e telo<strong> produkuje viac grel\u00ednu<\/strong><strong>.<\/strong> V\u00fdsledkom je, \u017ee sa n\u00e1sledne c\u00edtime hladn\u00ed. <span style=\"color: #ff6600;\">[10] &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\u00fdskum z roku 2019 sa zaoberal <strong>vplyvom sp\u00e1nku na chudnutie.<\/strong> Cie\u013eom bolo mera\u0165 pokles hodn\u00f4t v obvode p\u00e1sa po\u010das sp\u00e1nku. Vzorku tvorili dve skupiny, \u00fa\u010dastn\u00edci prvej skupiny spali menej ne\u017e 6 hod\u00edn a \u013eudia z druhej skupiny spali 7 a\u017e 9 hod\u00edn. V\u00fdsledky v\u00fdskumu boli jednozna\u010dn\u00e9. <strong>Nedostatok sp\u00e1nku <\/strong>m\u00e1 vplyv na <strong>mno\u017estvo tuku, <\/strong>ktor\u00fd v noci sp\u00e1lime. <span style=\"color: #ff6600;\">[11]&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\/iStock-641147308.jpg\" alt=\"nedostatok sp\u00e1nku a chudnutie\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"nedostatok sp\u00e1nku a chudnutie\"\/><\/figure>\n<\/div>\n\n\n<p>V\u00fdskumy tie\u017e preuk\u00e1zali spojitos\u0165 medzi nedostatkom sp\u00e1nku a vo\u013ebou jed\u00e1l. \u0160t\u00fadia odhalila, \u017ee \u013eudia s nedostatkom sp\u00e1nku <strong>jedia v noci \u010dastej\u0161ie<\/strong> a vyberaj\u00fa si jedlo s vy\u0161\u0161\u00edm obsahom sacharidov. \u010eal\u0161ia \u0161t\u00fadia objas\u0148uje v\u00fdber jed\u00e1l vzh\u013eadom na podiel tuku. \u00da\u010dastn\u00edci, ktor\u00ed trpeli <strong>nedostatkom sp\u00e1nku,<\/strong> si vybrali <strong>jedl\u00e1 s dvakr\u00e1t v\u00e4\u010d\u0161\u00edm obsahom tuku,<\/strong> ne\u017e \u00fa\u010dastn\u00edci spiaci minim\u00e1lne 8 hod\u00edn.<span style=\"color: #ff6600;\"> [12]&nbsp; &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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Odstranili_ste_tuky_z_jedalnicka\"><\/span>4. Odstr\u00e1nili ste tuky z jed\u00e1lni\u010dka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tuk <\/strong>je vo v\u0161eobecnosti <strong>pova\u017eovan\u00fd za ne\u017eiaducu l\u00e1tku<\/strong><strong>,<\/strong> z ktorej \u010dlovek iba priber\u00e1. Existuje v\u0161ak <strong>nieko\u013eko typov tukov. <\/strong>Niektor\u00e9 z nich s\u00fa <strong>zdrav\u00e9<\/strong> a na\u0161e<strong> telo ich potrebuje<\/strong> pre plnohodnotn\u00e9 fungovanie, preto sa im <strong>nem\u00f4\u017eete v strave vyh\u00fdba\u0165. <\/strong>V \u013eudskom organizme s\u00fa tuky <strong>\u017eivinou, ktor\u00e1 dod\u00e1va energiu, <\/strong>pri\u010dom <strong>1 gram tuku<\/strong> obsahuje<strong> 9 kal\u00f3ri\u00ed. <\/strong>Na\u0161e telo ich potrebuje kv\u00f4li vstreb\u00e1vaniu <strong>vitam\u00ednov A, D, E a K<\/strong><strong>.<\/strong> Tuky del\u00edme na dva z\u00e1kladn\u00e9 typy &#8211; <strong>nas\u00fdten\u00e9 a nenas\u00fdtene. <\/strong>V strave zvy\u010dajne prij\u00edmame oba druhy, no v r\u00f4znom pomere. <span style=\"color: #ff6600;\">[18]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nas\u00fdten\u00e9 tuky<\/p>\n\n\n\n<p>Spozn\u00e1te ich pod\u013ea toho, \u017ee pri izbovej teplote maj\u00fa<strong> tuh\u00e9 skupenstvo.<\/strong> Vysok\u00fd pr\u00edjem t\u00fdchto tukov <strong>zvy\u0161uje hladinu \u201czl\u00e9ho\u201d cholesterolu,<\/strong> \u010do sp\u00f4sobuje<strong> riziko srdcov\u00fdch ochoren\u00ed.<\/strong> Term\u00edn nas\u00fdten\u00fd sa pou\u017e\u00edva preto, \u017ee v\u0161etky molekuly tuku s\u00fa nas\u00fdten\u00e9 at\u00f3mami vod\u00edka. Nas\u00fdten\u00e9 tuky n\u00e1jdete v:<\/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>\u017eivo\u010d\u00ed\u0161nych produktoch<\/strong> &#8211; m\u00e4so, mlieko a syr<\/li>\n\n\n\n<li><strong>tropick\u00fdch olejoch<\/strong> &#8211; palmov\u00fd olej, kokosov\u00fd olej, kokosov\u00e9 maslo<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tropick\u00e9 oleje m\u00f4\u017eete n\u00e1js\u0165 v mnoh\u00fdch produktoch. Najm\u00e4 palmov\u00fd olej je zlo\u017ekou v celej rade poch\u00fa\u0165ok a potrav\u00edn. <strong>Nas\u00fdten\u00e9 tuky<\/strong> sa nach\u00e1dzaj\u00fa aj v jedle pripravovanom na masle alebo margar\u00edne, napr\u00edklad v <strong>z\u00e1kuskoch a kol\u00e1\u010doch.<\/strong> <span style=\"color: #ff6600;\">[18] [19]<\/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\/iStock-1132268292.jpg\" alt=\"nas\u00fdten\u00e9 tuky s\u00fa nevhodn\u00e9 pri chudnut\u00ed\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"nas\u00fdten\u00e9 tuky s\u00fa nevhodn\u00e9 pri chudnut\u00ed\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Nenas\u00fdten\u00e9 tuky<\/strong><\/p>\n\n\n\n<p>Na rozdiel od nas\u00fdten\u00fdch tukov, nenas\u00fdten\u00e9 tuky<strong> nie s\u00fa <\/strong>pri izbovej teplote <strong>v tuhom skupenstve. <\/strong>Poch\u00e1dzaj\u00fa preva\u017ene<strong> z rastlinn\u00fdch olejov, <\/strong>a patria medzi <strong>\u201cdobr\u00e9\u201d tuky, <\/strong>ktor\u00e9 zlep\u0161uj\u00fa hladinu cholesterolu v tele. M\u00f4\u017eeme ich rozdeli\u0165 na dva z\u00e1kladn\u00e9 typy <span style=\"color: #ff6600;\">[18] [19]&nbsp;[21]<\/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>mononenas\u00fdten\u00e9 tuky<\/strong> &#8211; obsahuj\u00fa jednu dvojit\u00fa uhl\u00edkov\u00fa v\u00e4zbu a nach\u00e1dzaj\u00fa sa v oliv\u00e1ch, <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">olivovom oleji<\/a><\/span>, orechoch a avok\u00e1de. Vy\u0161\u0161ia konzum\u00e1cia t\u00fdchto tukov v\u0161ak bez zn\u00ed\u017eenia pr\u00edjmu nas\u00fdten\u00fdch tukov, nesp\u00f4sob\u00ed pokles \u00farovne LDL cholesterolu. Medzi mononenas\u00fdten\u00e9 tuky patria aj <strong>omega-9 mastn\u00e9 kyseliny, <\/strong>ktor\u00e9 sa nach\u00e1dzaj\u00fa v olejoch zo semienok a zeleniny.<\/li>\n\n\n\n<li><strong>polynenas\u00fdten\u00e9 tuky<\/strong> &#8211; tento typ tukov je <strong>ve\u013emi prospe\u0161n\u00fd pre zdravie. <\/strong>N\u00e1jdete ich napr\u00edklad v <strong>sezamovom, slne\u010dnicovom, s\u00f3jovom<\/strong> alebo <strong>kukuri\u010dnom oleji.<\/strong> Je to tie\u017e hlavn\u00fd typ tuku <strong>v morsk\u00fdch plodoch a ryb\u00e1ch. <\/strong>Medzi polynenas\u00fdten\u00e9 tuky patria:\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a><\/span><span style=\"font-weight: bold;\"> &#8211;<\/span> zni\u017euj\u00fa cholesterol a s\u00fa prospe\u0161n\u00e9 pri <strong>ko\u017en\u00fdch ochoreniach, artrit\u00edde a bolestiach k\u013abov.<\/strong> Dok\u00e1\u017eete ich z\u00edska\u0165 z r\u00fdb, ako <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, sardinky, alebo pstruh. Nach\u00e1dzaj\u00fa sa aj v s\u00f3jovom a repkovom oleji, <span style=\"color: #ff6600;\"><a style=\"font-weight: bold;\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">orechoch<\/a><\/span>, alebo \u013eanov\u00fdch semienkach.<\/li>\n\n\n\n<li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-6 mastn\u00e9 kyseliny<\/a><\/span><span style=\"font-weight: bold;\"> &#8211; <\/span>maj\u00fa protiz\u00e1palov\u00e9 \u00fa\u010dinky a s\u00fa pr\u00edtomn\u00e9 v rastlinn\u00fdch olejoch, ako napr\u00edklad <strong>v s\u00f3jovom alebo kukuri\u010dnom oleji.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o <strong>omega-3 a omega-6 mastn\u00fdch kyselin\u00e1ch<\/strong> dozvedie\u0165 viac, <strong>pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211;<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Omega-3 mastn\u00e9 kyseliny: konzumujete ich dostatok a v spr\u00e1vnom pomere k omega-6?<\/a><\/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\/iStock-635917050_1.jpg\" alt=\"nenas\u00fdten\u00e9 tuky s\u00fa dobr\u00e9 pre chudnutie\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"nenas\u00fdten\u00e9 tuky s\u00fa dobr\u00e9 pre chudnutie\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Trans tuky<\/strong><\/p>\n\n\n\n<p>Trans tuky s\u00fa<strong> priemyselne pripravovan\u00e9<\/strong> a <strong>v pr\u00edrode sa nenach\u00e1dzaj\u00fa.<\/strong> Vznikaj\u00fa procesom hydrogeniz\u00e1cie, pridan\u00edm vod\u00edka do tekut\u00fdch zeleninov\u00fdch olejov, aby sa <strong>dosiahlo tuh\u00e9 skupenstvo pri izbovej teplote. <\/strong>Pochutiny s trans tukmi s\u00fa pevnej\u0161ie a maj\u00fa <strong>chrumkavej\u0161iu krustu. <\/strong>Obsahuj\u00fa ho <span style=\"color: #ff6600;\">[18] [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>\u0161al\u00e1tov\u00e9 dresingy<\/li>\n\n\n\n<li>keksy a r\u00f4zne poch\u00fa\u0165ky<\/li>\n\n\n\n<li>spracovan\u00e9 potraviny<\/li>\n\n\n\n<li>kol\u00e1\u010de, pe\u010divo, cesto na pizzu a hranolky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento typ tukov <strong>nie je pre organizmus prospe\u0161n\u00fd.<\/strong> Jeho konzum\u00e1cia <strong>zvy\u0161uje hladinu \u201czl\u00e9ho\u201d LDL <\/strong>a <strong>zni\u017euje \u00farove\u0148 \u201cdobr\u00e9ho\u201d HDL cholesterolu. Riziko srdcov\u00fdch ochoren\u00ed <\/strong>je pri konzum\u00e1cii trans tukov <strong>3x vy\u0161\u0161ie<\/strong><strong>,<\/strong> ne\u017e pri in\u00fdch tukoch. <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<p><strong>Pre fungovanie<\/strong> n\u00e1\u0161ho tela s\u00fa potrebn\u00e9 <strong>iba nenas\u00fdten\u00e9 tuky. Nas\u00fdten\u00e9 a trans tuky<\/strong> m\u00f4\u017eu nadmernou konzum\u00e1ciou sp\u00f4sobi\u0165 <strong>v\u00e1\u017ene ochorenia. <\/strong>Ich pr\u00edjem by ste mali ma\u0165 pod kontrolou. Pri n\u00e1kupe potrav\u00edn je d\u00f4le\u017eit\u00e9 <strong>kontrolova\u0165 zlo\u017eenie potrav\u00edn <\/strong>a rozli\u0161ova\u0165 obsah \u201cdobr\u00fdch\u201d a \u201czl\u00fdch\u201d tukov v potravin\u00e1ch.<\/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=\"5_Necitate_etikety_na_potravinach\"><\/span>5. Ne\u010d\u00edtate etikety na potravin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyber\u00e1te si potraviny <strong>pod\u013ea obalu alebo zlo\u017eenia?<\/strong> <strong>Etikety <\/strong>v\u00fdrobkov by ste nemali prehliada\u0165, preto\u017ee obsahuj\u00fa <strong>zoznam zlo\u017eiek<\/strong> a <strong>ich mno\u017estvo v produkte. <\/strong>Kv\u00f4li <strong>v\u00fdrazn\u00fdm n\u00e1pisom a sloganom<\/strong> na prednej strane, ako \u201czdrav\u00e9, pr\u00edrodn\u00e9, s n\u00edzkym obsahom tuku\u201d v\u0161ak \u010dasto<strong> zab\u00fadame skontrolova\u0165 re\u00e1lne zlo\u017eenie potrav\u00edn.<\/strong> Je to d\u00f4le\u017eit\u00e9, preto\u017ee n\u00e1pis <strong>\u201czdrav\u00e1 potravina\u201d<\/strong> v\u00e1m nezaru\u010duje, \u017ee ide o skuto\u010dne <strong>zdrav\u00fd produkt.<\/strong>\nMo\u017eno v\u00e1s prekvap\u00ed, ko\u013eko potrav\u00edn m\u00e1<strong> lep\u0161iu reklamu a obal<\/strong> ako obsah ingredienci\u00ed. Etikety s fr\u00e1zou <strong>\u201cbez obsahu tuku\u201d<\/strong> m\u00f4\u017eu skr\u00fdva\u0165 <strong>vysok\u00fd podiel cukru, soli <\/strong>alebo <strong>kal\u00f3ri\u00ed.<\/strong> Preto je v\u017edy d\u00f4le\u017eit\u00e9 da\u0165 si t\u00fa n\u00e1mahu a<strong> pre\u010d\u00edta\u0165 si podrobn\u00e9 zlo\u017eenie <\/strong>produktu na zadnej strane obalu. <span style=\"color: #ff6600;\">[1] [2]<\/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\/iStock-639303838.jpg\" alt=\"etikety na potravin\u00e1ch po\u010das chudnutia\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"etikety na potravin\u00e1ch po\u010das chudnutia\"\/><\/figure>\n<\/div>\n\n\n<p>Obsah produktov je <strong>d\u00f4le\u017eit\u00fd pre ka\u017ed\u00e9ho<\/strong> z n\u00e1s, no obzvl\u00e1\u0161\u0165 pre \u013eud\u00ed, ktor\u00ed sa sna\u017eia <strong>zn\u00ed\u017ei\u0165 svoju hmotnos\u0165. <\/strong>Toto s\u00fa <strong>najd\u00f4le\u017eitej\u0161ie zlo\u017eky,<\/strong> ktor\u00e9 by ste si mali v\u0161\u00edma\u0165 <span style=\"color: #ff6600;\">[1] [13] [24] [25]<\/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>obsah sacharidov a pridan\u00e9 cukry &#8211;&nbsp;<\/strong>sacharidy a cukry <strong>nie s\u00fa to ist\u00e9,<\/strong> preto\u017ee <strong>medzi sacharidy<\/strong> v\u00fdrobcovia niekedy zara\u010fuj\u00fa aj <strong>\u0161krob a vl\u00e1kninu.<\/strong> Do kateg\u00f3rie <strong>cukry<\/strong> patria <strong>pr\u00edrodn\u00e9, mlie\u010dne, ovocn\u00e9 a tie\u017e pridan\u00e9 cukry.<\/strong> Pr\u00e1ve t\u00e1to zlo\u017eka potrav\u00edn v\u00fdrazne <strong>zvy\u0161uje kalorick\u00fd pr\u00edjem,<\/strong> a preto je d\u00f4le\u017eit\u00e9 sledova\u0165, ak\u00fa ve\u013ek\u00fa \u010das\u0165 sacharidov tvoria cukry.<\/li>\n\n\n\n<li>tuky &#8211; ako sme spom\u00ednali vy\u0161\u0161ie, <strong>nie ka\u017ed\u00fd tuk je zdraviu prospe\u0161n\u00fd.<\/strong> Je vhodn\u00e9 v\u0161\u00edma\u0165 si celkov\u00e9 mno\u017estvo tukov a podiel <strong>nas\u00fdten\u00fdch tukov.<\/strong> Nas\u00fdten\u00e9 tuky zni\u017euj\u00fa hladinu \u201cdobr\u00e9ho\u201d HDL cholesterolu v organizme a s\u00fa vhodn\u00e9 iba v mal\u00fdch mno\u017estv\u00e1ch.<\/li>\n\n\n\n<li><strong>obsah tuku v m\u00e4se<\/strong><span style=\"font-weight: bold;\"> &#8211; <\/span>pri k\u00fape m\u00e4sa a m\u00e4sov\u00fdch produktov je potrebn\u00e9 sledova\u0165 <strong>pomer \u201c\u010dist\u00e9ho\u201d m\u00e4sa a tuku. N\u00edzke mno\u017estvo<\/strong> \u017eivo\u010d\u00ed\u0161neho tuku je pre telo <strong>prospe\u0161n\u00e9,<\/strong><span style=\"font-weight: bold;\"> ale <\/span><strong>nadmern\u00e1 konzum\u00e1cia<\/strong> nas\u00fdten\u00e9ho tuku so sebou nesie<span style=\"font-weight: bold;\"> ist\u00e9 <\/span><strong>rizik\u00e1.<\/strong> Zvy\u0161uje hladinu <strong>\u201czl\u00e9ho\u201d cholesterolu, vedie k obezite<\/strong> a m\u00f4\u017ee sp\u00f4sobi\u0165<span style=\"font-weight: bold;\">&nbsp;kardiovaskul\u00e1rne ochorenia.<\/span><strong>&nbsp;&nbsp;<\/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=\"6_Cvicite_prilis_vela\"><\/span>6. Cvi\u010d\u00edte pr\u00edli\u0161 ve\u013ea&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V snahe zr\u00fdchli\u0165 proces chudnutia mnoh\u00ed \u013eudia cvi\u010dia \u010do najviac, a preto prid\u00e1vaj\u00fa s\u00e9rie, cviky a po\u010det tr\u00e9ningov\u00fdch dn\u00ed. Pri zni\u017eovan\u00ed hmotnosti by ste v\u0161ak mali by\u0165 trpezliv\u00ed. Predpokladajme, \u017ee ste zmenili stravovacie n\u00e1vyky a dr\u017e\u00edte<strong> kalorick\u00fd deficit<\/strong><strong>.<\/strong> Ak tie\u017e rap\u00eddne zv\u00fd\u0161ite po\u010det tr\u00e9ningov, prid\u00e1te svojmu telu \u010fal\u0161\u00ed stresor, \u010d\u00edm si m\u00f4\u017eete sp\u00f4sobi\u0165<strong> pr\u00edli\u0161n\u00fa \u00fanavu a slabos\u0165. <\/strong><span style=\"color: #ff6600;\">[14]<\/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\/Bereczki_24_.jpg\" alt=\"cvi\u010d\u00edte pr\u00edli\u0161 ve\u013ea\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"cvi\u010d\u00edte pr\u00edli\u0161 ve\u013ea\"\/><\/figure>\n<\/div>\n\n\n<p>\u0160t\u00fadia z roku 2015 tie\u017e poukazuje na lep\u0161\u00ed zdravotn\u00fd stav \u013eud\u00ed, ktor\u00ed robia d\u017eoging <strong>na miernej \u00farovni.<\/strong> Primeran\u00fd kardio tr\u00e9ning tie\u017e dok\u00e1\u017ee pri vhodnej intenzite a d\u013a\u017eke zlep\u0161ova\u0165 hladinu <strong>\u201cdobr\u00e9ho\u201d HDL cholesterolu, krvn\u00e9ho tlaku a triglyceridov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opa\u010dn\u00fd pr\u00edpad nast\u00e1va pri vrcholov\u00fdch \u0161portovcoch. Pod\u013ea \u0161t\u00fadie sa u <strong>marat\u00f3ncov<\/strong> zvy\u0161uje <strong>riziko<\/strong> vytv\u00e1rania <strong>arteri\u00e1lneho plaku,<\/strong> ktor\u00fd sp\u00f4sobuje zu\u017eovanie a zl\u00fa priechodnos\u0165 ciev. <strong>Vytrvalostn\u00ed \u0161portovci<\/strong> maj\u00fa zase 5x v\u00e4\u010d\u0161ie <strong>riziko atri\u00e1lnej fibril\u00e1cie,<\/strong> hlavn\u00e9ho rizikov\u00e9ho faktoru cievnej mozgovej pr\u00edhody. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Intenz\u00edvny a pravideln\u00fd tr\u00e9ning je sp\u00f4sob ako predch\u00e1dza\u0165 ochoreniam a udr\u017eiava\u0165 telo v dobrej kond\u00edcii. <strong>Prive\u013ea tr\u00e9ningov<\/strong> m\u00f4\u017ee naopak <strong>oslabi\u0165 v\u00e1\u0161 organizmus<\/strong> a vyvola\u0165 presne opa\u010dn\u00fa reakciu. Myslite preto na to, \u017ee <strong>v\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed, <\/strong>a rad\u0161ej ako na kvantitu tr\u00e9ningov sa spoliehajte na ich kvalitu a pravidelnos\u0165.<\/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=\"7_Nekonzumujete_dostatok_bielkovin\"><\/span>7. Nekonzumujete dostatok bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn <\/strong>je po\u010das zmeny hmotnosti ve\u013emi d\u00f4le\u017eit\u00fd. \u0160t\u00fadia pouk\u00e1zala na fakt, \u017ee <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edn<\/a><\/span><strong> zvy\u0161uje pocit nas\u00fdtenia,<\/strong> preto\u017ee zni\u017euje hladinu <strong>horm\u00f3nu hladu grel\u00ednu.<\/strong> Bielkoviny s\u00fa tie\u017e z\u00e1kladnou stavebnou \u010dasticou na\u0161ich svalov a zabezpe\u010duj\u00fa <strong>rast svalovej hmoty.<\/strong> Silnej\u0161ie svaly znamenaj\u00fa <strong>viac sily <\/strong>a energie na cvi\u010denie, a t\u00fdm p\u00e1dom<strong> viac energie na spa\u013eovanie tuku.<\/strong> <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viac svalovej hmoty<\/strong> nie je jedin\u00fdm d\u00f4vodom, pre\u010do bielkoviny pom\u00e1haj\u00fa <strong>ur\u00fdch\u013eova\u0165<\/strong> proces <strong>zn\u00ed\u017eenia hmotnosti.<\/strong> Vy\u0161\u0161ie d\u00e1vky bielkov\u00edn<strong> zr\u00fdch\u013euj\u00fa metabolizmus. <\/strong>N\u00e1\u0161 metabolizmus pracuje 24\/7 a v\u010faka zna\u010dn\u00e9mu pr\u00edjmu <strong>za\u010dneme spa\u013eova\u0165 viac, <\/strong>dokonca <strong>po\u010das sp\u00e1nku.<\/strong> Pod\u013ea v\u00fdsledkov \u0161t\u00fadi\u00ed dok\u00e1\u017eeme zv\u00fd\u0161i\u0165 <strong>po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed <\/strong>a\u017e <strong>o 80 &#8211; 260 kal\u00f3ri\u00ed. <\/strong>Je to sp\u00f4soben\u00e9 javom, ktor\u00fd m\u00e1 n\u00e1zov <strong>termick\u00fd efekt potrav\u00edn.<\/strong> N\u00e1\u0161 <strong>metabolizmus reaguje<\/strong> na pr\u00edjem stravy <strong>zv\u00fd\u0161en\u00edm energetick\u00e9ho v\u00fddaja <\/strong>cez procesy, ako napr\u00edklad <strong>tr\u00e1venie, vstreb\u00e1vanie \u017eiv\u00edn,<\/strong> alebo ich <strong>ukladanie.<\/strong> V porovnan\u00ed s in\u00fdmi \u017eivinami m\u00e1 <strong>prote\u00edn v\u00fdraznej\u0161\u00ed termick\u00fd efekt o 20 &#8211; 30 %, <\/strong>pri\u010dom<strong> sacharidy <\/strong>s\u00fa na \u00farovni<strong> 5 &#8211; 10 % <\/strong>a tuk iba<strong> 0 &#8211; 3 %. <\/strong><span style=\"color: #ff6600;\">[22] [23]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac o prote\u00edne a jeho u\u017e\u00edvan\u00ed? Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#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><\/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\/IMG_1416.jpg\" alt=\"nekonzumujete dostatok bielkov\u00edn\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"nekonzumujete dostatok bielkov\u00edn\"\/><\/figure>\n<\/div>\n\n\n<p>Ver\u00edme, \u017ee ak sa budete t\u00fdmito tipmi riadi\u0165, dosiahnete svoje fitness ciele r\u00fdchlo a efekt\u00edvne. K\u013e\u00fa\u010dom je <strong>vyv\u00e1\u017een\u00e1 strana, dostatok tekut\u00edn<\/strong> a<strong> relax. <\/strong>Nezab\u00fadajte, \u017ee premyslen\u00e1<strong> zmena \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong> je ove\u013ea \u00fa\u010dinnej\u0161ia ako r\u00fdchla di\u00e9ta. <strong>Zdravie <\/strong>je v\u0161ak dostato\u010dnou<strong> motiv\u00e1ciou na zmenu \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Dr\u017e\u00edme v\u00e1m palce! Ak chcete, aby sa o tomto \u010dl\u00e1nku dozvedeli aj va\u0161i priatelia, nev\u00e1hajte a <strong>podporte ho 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\"><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\"><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>Nedar\u00ed sa v\u00e1m schudn\u00fa\u0165? Vhodn\u00e1 strava, bielkoviny, dostatok tekut\u00edn, tr\u00e9ning a regener\u00e1cia s\u00fa z\u00e1kladom redukcie tuku. Pre\u010d\u00edtajte si o chyb\u00e1ch pri chudnut\u00ed viac.<\/p>\n","protected":false},"author":25,"featured_media":110270,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6048,6046,6067,6118],"filter_section":[],"filter_attribute":[13038],"class_list":{"0":"post-252325","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-bielkoviny","9":"tag-chudnutie","10":"tag-dieta","11":"tag-telesny-tuk","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>7 naj\u010dastej\u0161\u00edch ch\u00fdb, ktor\u00e9 rob\u00edte pri chudnut\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nedar\u00ed sa v\u00e1m schudn\u00fa\u0165? 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