{"id":254684,"date":"2020-10-19T14:15:00","date_gmt":"2020-10-19T12:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=254684"},"modified":"2023-11-02T13:30:37","modified_gmt":"2023-11-02T12:30:37","slug":"proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/","title":{"rendered":"Pro\u010d m\u00e1te \u00fatlum po j\u00eddle a jak se mu vyhnout?"},"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.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/#Co_zpusobuje_utlum_po_jidle\" title=\"Co zp\u016fsobuje \u00fatlum po j\u00eddle\">Co zp\u016fsobuje \u00fatlum po j\u00eddle<\/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.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/#Jak_predejit_unave_po_jidle\" title=\"Jak p\u0159edej\u00edt \u00fanav\u011b po j\u00eddle\">Jak p\u0159edej\u00edt \u00fanav\u011b po j\u00eddle<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>T\u00e1hne v\u00e1s to po&nbsp;<strong>chutn\u00e9m a vydatn\u00e9m j\u00eddle&nbsp;<\/strong>po\u0159\u00e1d do postele?&nbsp;<strong>\u00danava a pot\u00ed\u017ee s koncentrac\u00ed po konzumaci j\u00eddel&nbsp;<\/strong>jsou pom\u011brn\u011b b\u011b\u017en\u00fdm probl\u00e9mem. Zp\u016fsobit je m\u016f\u017ee&nbsp;<strong>n\u011bkolik faktor\u016f,&nbsp;<\/strong>jako je ur\u010dit\u00fd&nbsp;<strong>druh potravin, velikost porce&nbsp;<\/strong>\u010di&nbsp;<strong>\u010das jeden\u00ed.&nbsp;<\/strong>Pokud v\u00e1s ale&nbsp;<strong>\u00fatlum po j\u00eddle omezuje,&nbsp;<\/strong>existuje hned&nbsp;<strong>n\u011bkolik \u0159e\u0161en\u00ed, jak ho odstranit.&nbsp;<\/strong>Prohl\u00e9dn\u011bte si proto&nbsp;<strong>nej\u010dast\u011bj\u0161\u00ed d\u016fvody, pro\u010d j\u00eddlo zp\u016fsobuje \u00fanavu a jak se jim \u00fasp\u011b\u0161n\u011b vyhnout.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"Pro\u010d m\u00e1te \u00fatlum po j\u00eddle a jak se mu vyhnout?\" class=\"wp-image-181650\" style=\"width:843px;height:562px\" title=\"Pro\u010d m\u00e1te \u00fatlum po j\u00eddle a jak se mu vyhnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_zpusobuje_utlum_po_jidle\"><\/span>Co zp\u016fsobuje \u00fatlum po j\u00eddle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvn\u00edm a z\u00e1kladn\u00edm d\u016fvodem pro&nbsp;<strong>vznik \u00fanavy po j\u00eddle&nbsp;<\/strong>je&nbsp;<strong>druh potravin, kter\u00fd v\u00e1\u0161 j\u00eddeln\u00ed\u010dek obsahuje.&nbsp;<\/strong>Je toti\u017e rozd\u00edl, zda sest\u00e1v\u00e1 z&nbsp;<strong>kvalitn\u00ed a nutri\u010dn\u011b vyv\u00e1\u017een\u00e9 stravy,&nbsp;<\/strong>nebo obsahuje&nbsp;<strong>slo\u017eky zp\u016fsobuj\u00edc\u00ed \u00fanavu a vy\u010derp\u00e1n\u00ed.&nbsp;<\/strong>Kter\u00e9 to jsou?&nbsp;<span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">Potraviny bohat\u00e9 na b\u00edlkoviny a sacharidy<\/h3>\n\n\n\n<p>Za mnoh\u00e9 procesy v na\u0161em t\u011ble&nbsp;<strong>mohou hormony.&nbsp;<\/strong>V\u00fdjimkou nen\u00ed ani pocit \u00fanavy, kter\u00fd do zna\u010dn\u00e9 m\u00edry&nbsp;<strong>zp\u016fsobuje hormon serotonin.&nbsp;<\/strong>Ten se prim\u00e1rn\u011b&nbsp;<strong>nach\u00e1z\u00ed v tr\u00e1vic\u00ed soustav\u011b, krevn\u00edch desti\u010dk\u00e1ch&nbsp;<\/strong>a&nbsp;<strong>centr\u00e1ln\u00ed nervov\u00e9 soustav\u011b.&nbsp;<\/strong>P\u016fsob\u00ed jako neurotransmiter, tud\u00ed\u017e&nbsp;<strong>pom\u00e1h\u00e1 p\u0159i p\u0159enosu nervov\u00fdch sign\u00e1l\u016f.&nbsp;<\/strong>Jeho nejv\u011bt\u0161\u00edm p\u0159\u00ednosem v\u0161ak je, \u017ee&nbsp;<strong>ovliv\u0148uje proces sp\u00e1nku a termoregulace.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span>&nbsp;Pr\u00e1v\u011b potraviny&nbsp;<strong>bohat\u00e9 na b\u00edlkoviny&nbsp;<\/strong>ovliv\u0148uj\u00ed&nbsp;<strong>tvorbu tohoto hormonu.&nbsp;<\/strong>Je to zp\u016fsobeno t\u00edm, \u017ee b\u00edlkoviny&nbsp;<strong>tvo\u0159\u00ed aminokyselinu tryptofan,&nbsp;<\/strong>kter\u00e1&nbsp;<strong>podporuje tvorbu serotoninu.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><span class=\"tadv-color\">[3]<\/span>&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"Co zp\u016fsobuje \u00fatlum po j\u00eddle?\" class=\"wp-image-181715\" style=\"width:843px;height:602px\" title=\"Co zp\u016fsobuje \u00fatlum po j\u00eddle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min.jpg 1838w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Potraviny&nbsp;<strong>bohat\u00e9 na sacharidy&nbsp;<\/strong>zase prokazateln\u011b&nbsp;<strong>pom\u00e1haj\u00ed vst\u0159eb\u00e1vat tryptofan.&nbsp;<\/strong>Je v\u0161ak pot\u0159eba rozli\u0161ovat mezi&nbsp;<strong>jednoduch\u00fdmi a komplexn\u00edmi sacharidy v potravin\u00e1ch.&nbsp;<\/strong>Jednoduch\u00e9 cukry a rafinovan\u00e9 sacharidy se v t\u011ble&nbsp;<strong>velmi rychle rozlo\u017e\u00ed na gluk\u00f3zu,&nbsp;<\/strong>kterou t\u011blo vyu\u017eije jako&nbsp;<strong>zdroj energie okam\u017eit\u011b.&nbsp;<\/strong>Nejde tedy o&nbsp;<strong>zdroj dlouhodob\u00e9 energie.&nbsp;<\/strong>Na druh\u00e9 stran\u011b jsou komplexn\u00ed sacharidy skv\u011bl\u00fdm&nbsp;<strong>zdrojem dlouho vyu\u017eiteln\u00e9 energie,&nbsp;<\/strong>kter\u00e1 \u00fa\u010dinn\u011b&nbsp;<strong>odbour\u00e1v\u00e1 pocit \u00fanavy.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span>&nbsp;Zva\u017ete tedy&nbsp;<strong>v\u00fdm\u011bnu rafinovan\u00fdch sacharid\u016f,&nbsp;<\/strong>jako je b\u00edl\u00e9 pe\u010divo, za&nbsp;<strong>komplexn\u00ed sacharidy s vy\u0161\u0161\u00edm obsahem vl\u00e1kniny a ni\u017e\u0161\u00edm glykemick\u00fdm indexem,&nbsp;<\/strong>jejich\u017e zdrojem jsou celozrnn\u00e9 potraviny.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[6]<\/span>&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Potraviny bohat\u00e9 na b\u00edlkoviny a sacharidy\" class=\"wp-image-181676\" style=\"width:843px;height:632px\" title=\"Potraviny bohat\u00e9 na b\u00edlkoviny a sacharidy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>V\u00e1\u0161 optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem kalori\u00ed by m\u011bl&nbsp;<strong>sest\u00e1vat ze 45 a\u017e 65% sacharid\u016f, 20-35% tuk\u016f a 10-35% b\u00edlkovin.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><span class=\"tadv-color\">[7]<\/span>&nbsp;<\/span>Samoz\u0159ejm\u011b, \u017ee v\u0161e z\u00e1le\u017e\u00ed na va\u0161\u00ed&nbsp;<strong>t\u011blesn\u00e9 hmotnosti, pohlav\u00ed \u010di denn\u00ed fyzick\u00e9 aktivit\u011b.&nbsp;<\/strong>Z\u00e1rove\u0148 jde o optim\u00e1ln\u00ed p\u0159\u00edjem v p\u0159\u00edpad\u011b, \u017ee si chcete&nbsp;<strong>udr\u017eet svou hmotnost,&nbsp;<\/strong>p\u0159i hubnut\u00ed nebo nab\u00edr\u00e1n\u00ed by byl&nbsp;<strong>tento pom\u011br rozd\u00edln\u00fd.&nbsp;<\/strong>Pro p\u0159esn\u011bj\u0161\u00ed v\u00fdpo\u010det denn\u00edho p\u0159\u00edjmu makronutrient\u016f zkuste&nbsp;<strong>s\u00e1hnout po kalorick\u00fdch tabulk\u00e1ch a kalkula\u010dk\u00e1ch,&nbsp;<\/strong>kter\u00e9 v\u00e1m ho vypo\u010d\u00edtaj\u00ed na m\u00edru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prohl\u00e9dn\u011bte si, kter\u00e9 potraviny jsou bohat\u00e9 pr\u00e1v\u011b na zm\u00edn\u011bn\u00fd tryptofan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>losos<\/li>\n\n\n\n<li>dr\u016fbe\u017e<\/li>\n\n\n\n<li>vaj\u00ed\u010dka<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a><\/li>\n\n\n\n<li>semena<\/li>\n\n\n\n<li>ml\u00e9ko<\/li>\n\n\n\n<li>s\u00f3jov\u00e9 v\u00fdrobky<\/li>\n\n\n\n<li>s\u00fdr<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pokud chcete omezit p\u0159\u00edjem jednoduch\u00fdch sacharid\u016f, vyhnout byste se m\u011bli t\u011bmto potravin\u00e1m:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>t\u011bstoviny<\/li>\n\n\n\n<li>r\u00fd\u017ee<\/li>\n\n\n\n<li>b\u00edl\u00fd chl\u00e9b&nbsp;<\/li>\n\n\n\n<li>kol\u00e1\u010de, su\u0161enky, koblihy a muffiny<\/li>\n\n\n\n<li>kuku\u0159i\u010dn\u00e9 klasy<\/li>\n\n\n\n<li>ml\u00e9ko<\/li>\n\n\n\n<li>cukr a bonb\u00f3ny<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Naopak, pokud chcete sv\u016fj j\u00eddeln\u00ed\u010dek obohatit o komplexn\u00ed sacharidy, skv\u011bl\u00fdmi zdroji jsou tyto potraviny a superpotraviny:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00e9 pe\u010divo<\/li>\n\n\n\n<li>lu\u0161t\u011bniny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a><\/li>\n\n\n\n<li><a aria-label=\"pohanka (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pohanka<\/a><\/li>\n\n\n\n<li><a aria-label=\"quinoa (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li>\n\n\n\n<li><a aria-label=\"je\u010dmen (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zeleny-jecmen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">je\u010dmen<\/a><\/li>\n\n\n\n<li>oves<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Potraviny bohat\u00e9 na tuky<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg\" alt=\"Potraviny bohat\u00e9 na tuky\" class=\"wp-image-254628\" title=\"Potraviny bohat\u00e9 na tuky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-369x400.jpg 369w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1415x1536.jpg 1415w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1887x2048.jpg 1887w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Podle n\u011bkolika v\u00fdzkum\u016f m\u016f\u017ee b\u00fdt&nbsp;<strong>konzumace p\u0159\u00edli\u0161 tu\u010dn\u00fdch j\u00eddel stimulem pro vznik \u00fanavy&nbsp;<\/strong>po j\u00eddle. Jedn\u00edm z d\u016fvod\u016f, pro\u010d je tomu tak, je forma&nbsp;<strong>tr\u00e1ven\u00ed jednotliv\u00fdch makronutrient\u016f v tr\u00e1vic\u00edm syst\u00e9mu.&nbsp;<\/strong>\u017daludek je&nbsp;<strong>prvn\u00edm org\u00e1nem tr\u00e1vic\u00edho traktu,&nbsp;<\/strong>kter\u00fd se pod\u00edl\u00ed na tr\u00e1ven\u00ed potravy. Jako&nbsp;<strong>prvn\u00ed zpracov\u00e1v\u00e1 sacharidy, n\u00e1sledn\u011b b\u00edlkoviny&nbsp;<\/strong>a a\u017e&nbsp;<strong>posledn\u00edm nutrientem jsou tuky.&nbsp;<\/strong>Pokud proto p\u0159ijmete do sv\u00e9ho t\u011bla&nbsp;<strong>p\u0159\u00edli\u0161 mnoho tuk\u016f,&nbsp;<\/strong>tr\u00e1ven\u00ed potravy bude&nbsp;<strong>mnohem zdlouhav\u011bj\u0161\u00ed,&nbsp;<\/strong>co\u017e p\u0159iprav\u00ed v\u00e1\u0161 organismus o&nbsp;<strong>ur\u010ditou d\u00e1vku energie.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span>&nbsp;T\u011blo toti\u017e na sv\u00e9&nbsp;<strong>z\u00e1kladn\u00ed \u00fakony,&nbsp;<\/strong>jak\u00fdmi jsou i d\u00fdch\u00e1n\u00ed \u010di pr\u00e1v\u011b zm\u00edn\u011bn\u00e9 tr\u00e1ven\u00ed potravy,&nbsp;<strong>pot\u0159ebuje energii.&nbsp;<\/strong>Tu z\u00edsk\u00e1v\u00e1&nbsp;<strong>ve form\u011b p\u0159ijat\u00fdch kalori\u00ed.&nbsp;<\/strong>Pokud jich v\u0161ak nem\u00e1 dostatek,&nbsp;<strong>organismus trp\u00ed a unavuje se.&nbsp;<\/strong>Pokud chcete&nbsp;<strong>p\u0159edej\u00edt \u00fanav\u011b&nbsp;<\/strong>a zjistit,&nbsp;<strong>kolik p\u0159esn\u011b kalori\u00ed pot\u0159ebujete p\u0159ijmout,&nbsp;<\/strong>aby byl v\u00e1\u0161&nbsp;<strong>energetick\u00fd v\u00fddej v norm\u011b,&nbsp;<\/strong>zkuste s\u00e1hnout po&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/bmr-kalkulacka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"BMR kalkula\u010dce (opens in a new tab)\">BMR kalkula\u010dce<\/a>, o kter\u00e9 se dozv\u00edte v\u00edce v \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-to-bazalni-metabolismus-a-jak-vypocitat-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Co je to baz\u00e1ln\u00ed metabolismus a jak vypo\u010d\u00edtat BMR? (opens in a new tab)\">Co je to baz\u00e1ln\u00ed metabolismus a jak vypo\u010d\u00edtat BMR?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Druh\u00fdm d\u016fvodem pro vznik \u00fanavy z tuk\u016f je p\u0159ij\u00edm\u00e1n\u00ed&nbsp;<strong>nespr\u00e1vn\u00e9ho typu tuk\u016f.&nbsp;<\/strong>Tuky d\u011bl\u00edme&nbsp;na&nbsp;<strong>nasycen\u00e9 a nenasycen\u00e9.&nbsp;<\/strong>Je to pr\u00e1v\u011b&nbsp;<strong>prvn\u00ed zmi\u0148ovan\u00fd druh,&nbsp;<\/strong>kter\u00fd p\u0159i p\u0159\u00edli\u0161n\u00e9 konzumaci&nbsp;<strong>zp\u016fsobuje probl\u00e9my s tr\u00e1ven\u00edm,&nbsp;<\/strong>a z\u00e1rove\u0148 v\u00e1s&nbsp;<strong>prokazateln\u011b ob\u00edr\u00e1 o energii.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8]<\/span>&nbsp;Dokazuje to i studie, ve kter\u00e9 byly dobrovolnice&nbsp;<strong>rozd\u011bleny do dvou skupin.&nbsp;<\/strong>Jedna skupina ve sv\u00e9 strav\u011b p\u0159ij\u00edmala&nbsp;<strong>60 g nasycen\u00fdch tuk\u016f&nbsp;<\/strong>a&nbsp;<strong>druh\u00e1 60 g nenasycen\u00fdch tuk\u016f.&nbsp;<\/strong>Po konzumaci j\u00eddel \u017eeny podstoupily&nbsp;<strong>10 minutov\u00fd test zam\u011b\u0159en\u00fd na v\u00fdkon, pozornost a koncentraci.&nbsp;<\/strong>V\u00fdsledkem bylo zji\u0161t\u011bn\u00ed, \u017ee po konzumaci j\u00eddla s&nbsp;<strong>60 g nasycen\u00fdch mastn\u00fdch kyselin&nbsp;<\/strong>m\u011bly \u017eeny v pr\u016fm\u011bru&nbsp;<strong>o 11% hor\u0161\u00ed pozornost.&nbsp;<\/strong>Z toho vypl\u00fdv\u00e1, \u017ee&nbsp;<strong>konzumace nasycen\u00fdch mastn\u00fdch kyselin a t\u011b\u017ek\u00fdch fastfoodov\u00fdch j\u00eddel m\u016f\u017ee zp\u016fsobit \u00fanavu a zhor\u0161enou koncentraci.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, \u017ee&nbsp;<strong>p\u0159ij\u00edm\u00e1n\u00ed velk\u00e9ho mno\u017estv\u00ed jak\u00e9hokoliv tuku obecn\u011b zp\u016fsobuje \u00fanavu,&nbsp;<\/strong>dok\u00e1zala i dal\u0161\u00ed studie. Skupina, kter\u00e1 p\u0159ij\u00edmala b\u011bhem v\u00fdzkumu&nbsp;<strong>135 g tuku denn\u011b,&nbsp;<\/strong>zaznamenala&nbsp;<strong>o 78% vy\u0161\u0161\u00ed n\u00e1r\u016fst \u00fanavy&nbsp;<\/strong>oproti skupin\u011b, kter\u00e1 p\u0159ij\u00edmala&nbsp;<strong>58 g tuk\u016f denn\u011b.&nbsp;<\/strong><span style=\"color: #ff6600;\">[10]<\/span>&nbsp;Jedn\u00edm z d\u016fvod\u016f, pro\u010d je tomu tak, je&nbsp;<strong>vliv tuku na&nbsp;vznik sp\u00e1nkov\u00e9 apnoe.&nbsp;<\/strong>Jde o stav, kdy&nbsp;<strong>b\u011bhem sp\u00e1nku p\u0159estanete alespo\u0148 20kr\u00e1t na malou chv\u00edli d\u00fdchat.&nbsp;<\/strong>Tyto kr\u00e1tk\u00e9 z\u00e1stavy d\u00fdch\u00e1n\u00ed&nbsp;<strong>p\u0159eru\u0161\u00ed v\u00e1\u0161 sp\u00e1nek,&nbsp;<\/strong>co\u017e v\u00e1m br\u00e1n\u00ed, abyste vstoupili do&nbsp;<strong>hlubok\u00e9 regenera\u010dn\u00ed f\u00e1ze (REM).&nbsp;<\/strong>Ve skute\u010dnosti lid\u00e9, kte\u0159\u00ed p\u0159ij\u00edmali v\u00edce tuku, byli a\u017e&nbsp;<strong>t\u0159ikr\u00e1t n\u00e1chyln\u011bj\u0161\u00ed na vznik apnoe.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"105817,108283,112657\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158e\u0161en\u00edm t\u011bchto probl\u00e9m\u016f m\u016f\u017ee b\u00fdt&nbsp;<strong>konzumace j\u00eddel s ni\u017e\u0161\u00edm obsahem tuk\u016f.&nbsp;<\/strong>Nebo m\u016f\u017eete do j\u00eddeln\u00ed\u010dku za\u0159adit potraviny, ve kter\u00fdch&nbsp;<strong>p\u0159evl\u00e1daj\u00ed nenasycen\u00e9 tuky.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mezi potraviny s vysok\u00fdm obsahem nasycen\u00fdch mastn\u00fdch kyselin, se kter\u00fdmi byste to ve sv\u00e9m j\u00eddeln\u00ed\u010dku nem\u011bli p\u0159eh\u00e1n\u011bt, pat\u0159\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010derven\u00e9 maso (hov\u011bz\u00ed, jehn\u011b\u010d\u00ed, vep\u0159ov\u00e9)<\/li>\n\n\n\n<li>ku\u0159ec\u00ed k\u016f\u017ee<\/li>\n\n\n\n<li>ml\u00e9\u010dn\u00e9 v\u00fdrobky z cel\u00e9ho tuku (ml\u00e9ko, smetana, s\u00fdr)<\/li>\n\n\n\n<li>m\u00e1slo<\/li>\n\n\n\n<li>zmrzlina<\/li>\n\n\n\n<li>s\u00e1dlo<\/li>\n\n\n\n<li>tropick\u00e9 oleje, jako je palmov\u00fd olej<\/li>\n\n\n\n<li>fastfoodov\u00e1 j\u00eddla<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S\u00e1hnout naopak m\u016f\u017eete po potravin\u00e1ch bohat\u00fdch na nenasycen\u00e9 mastn\u00e9 kyseliny, kter\u00e9 v\u00e1s nav\u00edc obohat\u00ed i dal\u0161\u00edmi zdrav\u00fdmi l\u00e1tkami. S\u00e1hn\u011bte proto po t\u011bchto potravin\u00e1ch:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do <\/a>a avok\u00e1dov\u00fd olej<\/li>\n\n\n\n<li>olivy a olivov\u00fd olej<\/li>\n\n\n\n<li><a aria-label=\"ara\u0161\u00eddov\u00e9 m\u00e1slo (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9 m\u00e1slo<\/a>&nbsp;a ara\u0161\u00eddov\u00fd olej<\/li>\n\n\n\n<li>rostlinn\u00e9&nbsp;<a aria-label=\"oleje (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, jako je slune\u010dnicov\u00fd, kuku\u0159i\u010dn\u00fd nebo \u0159epkov\u00fd<\/li>\n\n\n\n<li>mastn\u00e9&nbsp;<a aria-label=\"ryby (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, jako nap\u0159\u00edklad losos a makrela<\/li>\n\n\n\n<li><a aria-label=\"o\u0159echy a semena (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a semena<\/a>, jako jsou mandle, ara\u0161\u00eddy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u <\/a>a sezamov\u00e1 semena<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kysel\u00e9 potraviny<\/h3>\n\n\n\n<p><strong>Orexin,&nbsp;<\/strong>v \u0159e\u010dtin\u011b&nbsp;<em>,,chu\u0165 k&nbsp;j\u00eddlu\u201c,&nbsp;<\/em>tak\u00e9 zn\u00e1m\u00fd jako hypocretin, je&nbsp;<strong>neuropeptid,&nbsp;<\/strong>kter\u00fd reguluje&nbsp;<strong>chu\u0165 k j\u00eddlu.&nbsp;<\/strong>V lidsk\u00e9m mozku se nach\u00e1z\u00ed&nbsp;<strong>10 000 a\u017e 20 000 neuron\u016f produkuj\u00edc\u00edch orexin,&nbsp;<\/strong>kter\u00e9 se nach\u00e1zej\u00ed p\u0159ev\u00e1\u017en\u011b v&nbsp;<strong>perifornick\u00e9 oblasti a later\u00e1ln\u00edm hypotalamu.&nbsp;<\/strong>Posledn\u00ed studie nazna\u010duj\u00ed, \u017ee hlavn\u00edm \u00fakolem orexinu je&nbsp;<strong>podporovat pr\u00e1v\u011b bd\u011blost.&nbsp;<\/strong>Je to v\u0161ak&nbsp;<strong>konzumace kysel\u00fdch potravin zvy\u0161uj\u00edc\u00edch pH v krvi,&nbsp;<\/strong>kter\u00e9&nbsp;<strong>potla\u010duj\u00ed tvorbu orexinu.&nbsp;<\/strong>Pokud kyselost krve do\u010dasn\u011b klesne a krev nebo tk\u00e1n\u011b jsou&nbsp;<strong>m\u00edrn\u011b z\u00e1sadit\u00e9,&nbsp;<\/strong>je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee&nbsp;<strong>orexin bude potla\u010den a dojde k \u00fanav\u011b.&nbsp;<\/strong>Z toho d\u016fvodu je&nbsp;<strong>konzumace p\u0159\u00edli\u0161n\u00e9ho mno\u017estv\u00ed kysel\u00fdch \u010di fermentovan\u00fdch potravin&nbsp;<\/strong>jedn\u00edm z d\u016fvod\u016f vzniku \u00fatlumu po j\u00eddle.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"Slazen\u00e9 n\u00e1poje zp\u016fsobuj\u00ed \u00fatlum po j\u00eddle\" class=\"wp-image-181663\" style=\"width:843px;height:562px\" title=\"Slazen\u00e9 n\u00e1poje zp\u016fsobuj\u00ed \u00fatlum po j\u00eddle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>V\u011bdci se tak\u00e9 domn\u00edvaj\u00ed, \u017ee dal\u0161\u00ed mo\u017en\u00fd d\u016fvod, pro\u010d se n\u011bkte\u0159\u00ed lid\u00e9 c\u00edt\u00ed unaveni po j\u00eddle,&nbsp;<strong>souvis\u00ed se vznikem vnit\u0159n\u00edch z\u00e1n\u011bt\u016f,&nbsp;<\/strong>kter\u00e9 tak\u00e9&nbsp;<strong>potla\u010duj\u00ed orexin.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" 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><strong>Pokud nechcete podpo\u0159it pocit \u00fanavy a potla\u010dit neuropeptid zp\u016fsobuj\u00edc\u00ed bd\u011blost, m\u011bli byste se vyhnout j\u00eddl\u016fm zvy\u0161uj\u00edc\u00edm pH v krvi, jako jsou:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zrna<\/li>\n\n\n\n<li>cukr<\/li>\n\n\n\n<li>ur\u010dit\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a><\/li>\n\n\n\n<li>zpracovan\u00e9 potraviny<\/li>\n\n\n\n<li>\u010derstv\u00e9 maso<\/li>\n\n\n\n<li>zpracovan\u00e9 maso, jako je hov\u011bz\u00ed maso z konzervovan\u00e9ho masa a kr\u016ft\u00ed maso<\/li>\n\n\n\n<li>soda a jin\u00e9 slazen\u00e9 n\u00e1poje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Regulace hladiny cukru v krvi po j\u00eddle<\/h3>\n\n\n\n<p>Ur\u010dit\u00fd druh j\u00eddel&nbsp;<strong>reguluje hladiny cukru v krvi,&nbsp;<\/strong>co\u017e m\u016f\u017ee m\u00edt v kone\u010dn\u00e9m d\u016fsledku&nbsp;<strong>vliv i na sn\u00ed\u017een\u00ed energie&nbsp;<\/strong>po jejich konzumaci. V\u011bt\u0161inou jde o j\u00eddla&nbsp;<strong>se st\u0159edn\u00edm a\u017e vysok\u00fdm glykemick\u00fdm indexem (GI).&nbsp;<\/strong>T\u011blo se po sn\u011bden\u00ed t\u011bchto potravin&nbsp;<strong>sna\u017e\u00ed n\u00e1por cukru vyrovnat vylu\u010dov\u00e1n\u00edm inzul\u00ednu.&nbsp;<\/strong>Ten pom\u00e1h\u00e1 organismu&nbsp;<strong>regulovat tvorbu cukru v krvi&nbsp;<\/strong>a energii z n\u011bj ukl\u00e1d\u00e1 na pozd\u011bji. P\u0159i tomto procesu v\u0161ak inzul\u00edn z\u00e1rove\u0148&nbsp;<strong>stimuluje tvorbu tryptofanu&nbsp;<\/strong>a spou\u0161t\u00ed i&nbsp;<strong>uvol\u0148ov\u00e1n\u00ed serotoninu a melatoninu,&nbsp;<\/strong>tud\u00ed\u017e dvou hormon\u016f zp\u016fsobuj\u00edc\u00edch pokles energie a \u00fanavu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"894\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"cukr v krvi po j\u00eddle vede k \u00fanav\u011b\" class=\"wp-image-181702\" style=\"width:843px;height:671px\" title=\"Regulace hladiny cukru v krvi po j\u00eddle vede k \u00fanav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-400x318.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1536x1222.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min.jpg 1750w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>D\u016fkaz p\u0159inesl i v\u00fdzkum, ve kter\u00e9m \u00fa\u010dastn\u00edci jedn\u00e9 skupiny&nbsp;<strong>konzumovali pr\u00e1v\u011b potraviny s vy\u0161\u0161\u00edm GI.&nbsp;<\/strong>V\u00fdsledkem byl&nbsp;<strong>rychlej\u0161\u00ed n\u00e1r\u016fst \u00fanavy&nbsp;<\/strong>v t\u00e9to skupin\u011b, ne\u017e ve skupin\u011b&nbsp;<strong>s n\u00edzkoglykemickou stravou.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pokud nechcete p\u0159ij\u00edmat potraviny s vysok\u00fdm GI, m\u011bli byste se vyhnout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cukru a sladk\u00fdm j\u00eddl\u016fm<\/li>\n\n\n\n<li>sladk\u00fdm n\u00e1poj\u016fm<\/li>\n\n\n\n<li>b\u00edl\u00e9mu pe\u010divu<\/li>\n\n\n\n<li>brambor\u016fm<\/li>\n\n\n\n<li>b\u00edl\u00e9 r\u00fd\u017ei<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Velikost porce<\/h3>\n\n\n\n<p>Ur\u010dit\u011b jste se ji\u017e setkali s t\u00edm, \u017ee po&nbsp;<strong>sn\u011bden\u00ed v\u011bt\u0161\u00ed porce j\u00eddla&nbsp;<\/strong>\u010di doslova po&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jime-v-karantene-vice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"p\u0159ejeden\u00ed (opens in a new tab)\">p\u0159ejeden\u00ed<\/a>&nbsp;jste se c\u00edtili unaven\u00ed. Takov\u00e9 stavy jsou typick\u00e9&nbsp;<strong>p\u0159ev\u00e1\u017en\u011b b\u011bhem sv\u00e1tk\u016f, oslav,&nbsp;<\/strong>ale st\u00e1le \u010dast\u011bji se probl\u00e9m p\u0159ej\u00edd\u00e1n\u00ed vyskytuje i ka\u017edodenn\u011b v b\u011b\u017en\u00fdch dom\u00e1cnostech. V\u00fdsledkem je&nbsp;<strong>vznik obezity, cukrovky \u010di kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.&nbsp;<\/strong>V\u0161echny tyto probl\u00e9my jsou tak\u00e9 doprov\u00e1zeny jedn\u00edm spole\u010dn\u00fdm jmenovatelem, kter\u00fdm je&nbsp;<strong>ospalost.&nbsp;<\/strong>Konzumace velk\u00fdch porc\u00ed toti\u017e&nbsp;<strong>zvy\u0161uje cukr v krvi,&nbsp;<\/strong>co\u017e vede k tvorb\u011b inzul\u00ednu a n\u00e1sledn\u011b ke vzniku \u00fanavy, jak jsme si to popsali v\u00fd\u0161e.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"P\u0159ej\u00edd\u00e1n\u00ed zp\u016fsobuje \u00fanavu\" class=\"wp-image-181728\" style=\"width:843px;height:563px\" title=\"P\u0159ej\u00edd\u00e1n\u00ed zp\u016fsobuje \u00fanavu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min.jpg 1988w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>P\u0159\u00edli\u0161 velk\u00e1 konzumace j\u00eddel najednou tak\u00e9 m\u016f\u017ee&nbsp;<strong>zp\u016fsobit pomalej\u0161\u00ed tr\u00e1ven\u00ed.&nbsp;<\/strong>Jak jsme si vysv\u011btlili v p\u0159edchoz\u00edch bodech,&nbsp;<strong>tr\u00e1ven\u00ed v\u00fdrazn\u011b ovliv\u0148uje hladiny energie organismu.&nbsp;<\/strong>\u010c\u00edm v\u00edce j\u00eddla p\u0159ijmete, t\u00edm pomalej\u0161\u00ed je tr\u00e1ven\u00ed, a va\u0161e t\u011blo pot\u0159ebuje na tento proces v\u00edce energie, co\u017e je d\u016fvodem vzniku \u00fanavy.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010cas konzumace j\u00eddel<\/h3>\n\n\n\n<p>To, jak se c\u00edt\u00edte bezprost\u0159edn\u011b po j\u00eddle,&nbsp;<strong>m\u016f\u017ee ovlivnit i v\u00e1\u0161 cirkadi\u00e1nn\u00ed rytmus.&nbsp;<\/strong>Jde o&nbsp;<strong>p\u0159irozen\u00fd vnit\u0159n\u00ed proces,&nbsp;<\/strong>kter\u00fd&nbsp;<strong>reguluje cyklus sp\u00e1nku a bd\u011bn\u00ed&nbsp;<\/strong>a opakuje se p\u0159ibli\u017en\u011b ka\u017ed\u00fdch 24 hodin. Cirkadi\u00e1nn\u00ed rytmus m\u016f\u017ee b\u00fdt&nbsp;<strong>aplikov\u00e1n na v\u0161echny biologick\u00e9 procesy,&nbsp;<\/strong>kter\u00e9 se konaj\u00ed v na\u0161em t\u011ble, a t\u00edm je i jeden\u00ed.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[20]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uk\u00e1zalo se toti\u017e, \u017ee&nbsp;<strong>skute\u010dn\u011b nen\u00ed jedno, kdy j\u00edte.&nbsp;<\/strong>Lid\u00e9 maj\u00ed podle v\u00fdzkum\u016f&nbsp;<strong>nejvy\u0161\u0161\u00ed p\u0159irozenou klidovou energii p\u0159es den,&nbsp;<\/strong>a to v \u010dase v&nbsp;<strong>9:00 r\u00e1no&nbsp;<\/strong>a&nbsp;<strong>14:00 odpoledne.&nbsp;<\/strong>To vysv\u011btluje, pro\u010d m\u016f\u017eete&nbsp;<strong>n\u00e1hle poci\u0165ovat rann\u00ed \u010di odpoledn\u00ed \u00fanavu.&nbsp;<\/strong>Pokud se v tomto \u010dase naj\u00edte, je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee&nbsp;<strong>\u00fanava se zn\u00e1sob\u00ed.&nbsp;<\/strong>Proto se doporu\u010duje sn\u00eddat p\u0159ed 9. hodinou a ob\u011bdvat p\u0159ed druhou hodinou odpoledne.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm d\u016fvodem pro&nbsp;<strong>spr\u00e1vn\u00e9 na\u010dasov\u00e1n\u00ed j\u00eddel&nbsp;<\/strong>je i eliminace vzniku obezity a p\u0159ej\u00edd\u00e1n\u00ed.&nbsp;Pokud budete toti\u017e&nbsp;<strong>j\u00edst v nepravideln\u00fdch \u010dasov\u00fdch intervalech&nbsp;<\/strong>pouze dvakr\u00e1t nebo t\u0159ikr\u00e1t denn\u011b, m\u016f\u017eete&nbsp;<strong>dosp\u011bt k p\u0159ej\u00edd\u00e1n\u00ed,&nbsp;<\/strong>co\u017e m\u00e1 za n\u00e1sledek pomalej\u0161\u00ed tr\u00e1ven\u00ed a n\u00e1r\u016fst hmotnosti.&nbsp;Tyto ukazatele jsou&nbsp;<strong>\u010dast\u00fdmi d\u016fvody vzniku \u00fanavy a vy\u010derp\u00e1n\u00ed.&nbsp;<\/strong>Vyzkou\u0161ejte proto&nbsp;<strong>j\u00edst pravideln\u011b,&nbsp;<\/strong>alespo\u0148 5-kr\u00e1t denn\u011b a men\u0161\u00ed porce.&nbsp;Nastav\u00edte si tak&nbsp;<strong>spr\u00e1vn\u00e9 tr\u00e1ven\u00ed a nezat\u00ed\u017e\u00edte tolik organismus.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[21] [22]<\/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\"><span class=\"ez-toc-section\" id=\"Jak_predejit_unave_po_jidle\"><\/span>Jak p\u0159edej\u00edt \u00fanav\u011b po j\u00eddle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysv\u011btlili jsme si,&nbsp;<strong>co zp\u016fsobuje \u00fatlum po j\u00eddle.&nbsp;<\/strong>Nyn\u00ed je \u010das p\u0159edstavit si n\u011bkolik&nbsp;<strong>z\u00e1kladn\u00edch \u0159e\u0161en\u00ed, jak \u00fanav\u011b po jeden\u00ed p\u0159edch\u00e1zet:<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nep\u0159eh\u00e1n\u011bjte to s konzumac\u00ed b\u00edlkovin a sacharid\u016f<\/li>\n\n\n\n<li>dodr\u017eujte optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem makronutrient\u016f<\/li>\n\n\n\n<li>nahra\u010fte jednoduch\u00e9 sacharidy ve sv\u00e9 strav\u011b za komplexn\u00ed<\/li>\n\n\n\n<li>vyvarujte se konzumaci p\u0159\u00edli\u0161 tu\u010dn\u00fdch j\u00eddel a fast-foodov\u00fdm \u0159et\u011bzc\u016fm<\/li>\n\n\n\n<li>nahra\u010fte konzumaci nasycen\u00fdch tuk\u016f za stravu obsahuj\u00edc\u00ed nenasycen\u00e9 tuky<\/li>\n\n\n\n<li>eliminujte z j\u00eddeln\u00ed\u010dku j\u00eddla zvy\u0161uj\u00edc\u00ed pH v krvi<\/li>\n\n\n\n<li>j\u00eddeln\u00ed\u010dek by m\u011bl sest\u00e1vat z potravin s ni\u017e\u0161\u00edm GI<\/li>\n\n\n\n<li>kontrolujte si porce j\u00eddel \u2013 k tomu v\u00e1m pomohou i kalorick\u00e9 tabulky. D\u00e1vat byste si v\u0161ak m\u011bli pozor i na&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-zapisovani-jidel-a-kalorii-do-aplikaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"nejb\u011b\u017en\u011bj\u0161\u00ed chyby, kter\u00e9 se p\u0159i zapisov\u00e1n\u00ed j\u00eddel do kalorick\u00fdch tabulek vyskytuj\u00ed (opens in a new tab)\">nejb\u011b\u017en\u011bj\u0161\u00ed chyby, kter\u00e9 se p\u0159i zapisov\u00e1n\u00ed j\u00eddel do kalorick\u00fdch tabulek vyskytuj\u00ed<\/a><\/li>\n\n\n\n<li>jezte v\u00edce men\u0161\u00edch porc\u00ed, nap\u0159\u00edklad 5kr\u00e1t denn\u011b<\/li>\n\n\n\n<li>dop\u0159ejte si kvalitn\u00ed a plnohodnotn\u00fd sp\u00e1nek<\/li>\n\n\n\n<li>zkuste se b\u011bhem dne v\u00edce h\u00fdbat, dop\u0159ejte si proch\u00e1zku nebo si zacvi\u010dte, proto\u017ee fyzick\u00e1 aktivita zvy\u0161uje hladiny energie<\/li>\n\n\n\n<li>oboha\u0165te svou stravu o vitam\u00edny a miner\u00e1ly potla\u010duj\u00edc\u00ed \u00fanavu a vy\u010derp\u00e1n\u00ed, jako jsou&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitam\u00edn C (opens in a new tab)\">vitam\u00edn C<\/a>, vybran\u00e9&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitam\u00edny skupiny B (opens in a new tab)\">vitam\u00edny skupiny B<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ho\u0159\u010d\u00edk  (opens in a new tab)\">ho\u0159\u010d\u00edk&nbsp;<\/a>a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/zelezo\">\u017eelezo<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"Jak p\u0159edej\u00edt \u00fanav\u011b po j\u00eddle\" class=\"wp-image-181689\" style=\"width:843px;height:632px\" title=\"Jak p\u0159edej\u00edt \u00fanav\u011b po j\u00eddle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min.jpg 1836w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>P\u0159i&nbsp;<strong>sestavov\u00e1n\u00ed sv\u00e9ho j\u00eddeln\u00ed\u010dku&nbsp;<\/strong>byste nem\u011bli zapom\u00ednat ani na za\u017eit\u00fd v\u00fdraz&nbsp;<em>,,jste to, co j\u00edte\u201c.&nbsp;<\/em>Pokud tedy budete&nbsp;<strong>j\u00edst j\u00eddla zp\u016fsobuj\u00edc\u00ed \u00fanavu,&nbsp;<\/strong>samoz\u0159ejm\u011b, \u017ee se&nbsp;<strong>budete c\u00edtit vy\u010derpan\u00ed.&nbsp;<\/strong>Zva\u017ete proto, jak vypad\u00e1 v\u00e1\u0161 den,&nbsp;<strong>kolik energie vy\u017eaduj\u00ed va\u0161e aktivity&nbsp;<\/strong>a na z\u00e1klad\u011b t\u011bchto zji\u0161t\u011bn\u00ed p\u0159ijdete na to,&nbsp;<strong>co je pot\u0159eba zm\u011bnit.&nbsp;<\/strong>V\u011b\u0159\u00edme, \u017ee v\u00e1m k t\u00e9to zm\u011bn\u011b&nbsp;<strong>pomohou i na\u0161e poznatky shrnut\u00e9 v tomto \u010dl\u00e1nku.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poci\u0165ujete po jeden\u00ed \u00fanavu i vy?&nbsp;<\/strong>Pod\u011blte se o sv\u00e9 zku\u0161enosti s t\u00edmto probl\u00e9mem v koment\u00e1\u0159\u00edch,&nbsp;<strong>rozhodn\u011b v tom toti\u017e nejste sami.&nbsp;<\/strong>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, budeme r\u00e1di za jeho&nbsp;<strong>sd\u00edlen\u00ed.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>T\u00e1hne v\u00e1s to po chutn\u00e9m a vydatn\u00e9m j\u00eddle po\u0159\u00e1d do postele? \u00danava a pot\u00ed\u017ee s koncentrac\u00ed po konzumaci j\u00eddel jsou pom\u011brn\u011b b\u011b\u017en\u00fdm probl\u00e9mem. Zp\u016fsobit je m\u016f\u017ee n\u011bkolik faktor\u016f, jako je ur\u010dit\u00fd druh potravin, velikost porce \u010di \u010das jeden\u00ed. Pokud v\u00e1s ale \u00fatlum po j\u00eddle omezuje, existuje hned n\u011bkolik \u0159e\u0161en\u00ed, jak ho odstranit. Prohl\u00e9dn\u011bte si proto nej\u010dast\u011bj\u0161\u00ed d\u016fvody, pro\u010d j\u00eddlo zp\u016fsobuje \u00fanavu a jak se jim \u00fasp\u011b\u0161n\u011b vyhnout.<\/p>\n","protected":false},"author":22,"featured_media":181848,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6669,7353,7461,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-254684","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-strava-cs","10":"tag-traveni","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pro\u010d m\u00e1te \u00fatlum po j\u00eddle a jak se mu vyhnout? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tr\u00e1p\u00ed v\u00e1s \u00fatlum po j\u00eddle? 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