{"id":256079,"date":"2021-05-10T20:05:00","date_gmt":"2021-05-10T18:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=256079"},"modified":"2021-05-18T13:39:44","modified_gmt":"2021-05-18T11:39:44","slug":"30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/","title":{"rendered":"30-d\u0148ov\u00e1 v\u00fdzva, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\u0165"},"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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#Co_je_mindful_eating\" title=\"\u010co je mindful eating&nbsp;\">\u010co je mindful eating&nbsp;<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#Ake_su_benefity_vedomeho_jedenia\" title=\"Ak\u00e9 s\u00fa benefity vedom\u00e9ho jedenia?\">Ak\u00e9 s\u00fa benefity vedom\u00e9ho jedenia?<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#1_Moze_pomoct_bojovat_so_zachvatovym_prejedanim\" title=\"1. M\u00f4\u017ee pom\u00f4c\u0165 bojova\u0165 so z\u00e1chvatov\u00fdm prejedan\u00edm\">1. M\u00f4\u017ee pom\u00f4c\u0165 bojova\u0165 so z\u00e1chvatov\u00fdm prejedan\u00edm<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#2_Pomoze_schudnut_bez_drzania_diet\" title=\"2. Pom\u00f4\u017ee schudn\u00fa\u0165 bez dr\u017eania di\u00e9t\">2. Pom\u00f4\u017ee schudn\u00fa\u0165 bez dr\u017eania di\u00e9t<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#3_Budete_sa_citit_lepsie\" title=\"3. Budete sa c\u00edti\u0165 lep\u0161ie\">3. Budete sa c\u00edti\u0165 lep\u0161ie<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#4_Budete_vyzerat_lepsie\" title=\"4. Budete vyzera\u0165 lep\u0161ie\">4. Budete vyzera\u0165 lep\u0161ie<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#5_Jedlo_si_viac_vychutnate\" title=\"5. Jedlo si viac vychutn\u00e1te\">5. Jedlo si viac vychutn\u00e1te<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#Zacnite_analyzou_svojich_navykov_a_odhalte_vase_nedostatky_v_stravovani\" title=\"Za\u010dnite anal\u00fdzou svojich n\u00e1vykov a odha\u013ete va\u0161e nedostatky v stravovan\u00ed\">Za\u010dnite anal\u00fdzou svojich n\u00e1vykov a odha\u013ete va\u0161e nedostatky v stravovan\u00ed<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#Ako_jest_vedome_Vytvorte_si_vlastnu_stravovaciu_vyzvu\" title=\"Ako jes\u0165 vedome? Vytvorte si vlastn\u00fa stravovaciu v\u00fdzvu\">Ako jes\u0165 vedome? Vytvorte si vlastn\u00fa stravovaciu v\u00fdzvu<\/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\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cakali ste, \u017ee pre v\u00e1s m\u00e1me skvel\u00fa v\u00fdzvu, pri ktorej budete ka\u017ed\u00fd de\u0148, cel\u00fd mesiac maka\u0165 do krvi, obmedz\u00edte pr\u00edjem jedla na minimum a v\u00fdsledkom bude sexy postava do plaviek? Tak to v\u00e1s sklameme. Tak\u00fd pr\u00edstup je \u010dasto drasticky obmedzuj\u00faci, nezdrav\u00fd a dlhodobo neudr\u017eate\u013en\u00fd. Kil\u00e1, ktor\u00e1 by ste schudli, by sa v\u00e1m pravdepodobne skoro vr\u00e1tili. A je dos\u0165 mo\u017en\u00e9, \u017ee aj s nejak\u00fdm tukom navy\u0161e. Dnes sa preto nebudeme zaobera\u0165 t\u00fdm, \u010do jete, ale zameriame sa na to, <strong>ako jete. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017ee si idete do \u0161pajze po ty\u010dinku ku k\u00e1ve a nakoniec ju zjete e\u0161te sk\u00f4r, ako zasadnete k stolu? Alebo <strong>pravidelne obedujete pri po\u010d\u00edta\u010di <\/strong>bez toho, aby ste sa na jedlo naplno s\u00fastredili? Potom by ste sa mali <strong>zozn\u00e1mi\u0165 s tzv. vedom\u00fdm jeden\u00edm (mindful eating)<\/strong>, ktor\u00e9 v\u00e1m pom\u00f4\u017ee nazera\u0165 na jedlo nov\u00fdmi o\u010dami. A s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou sa jeho aplikovanie prejav\u00ed pozit\u00edvne aj na va\u0161ej postave.<\/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=\"Co_je_mindful_eating\"><\/span>\u010co je mindful eating&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindful eating je koncept spojen\u00fd s filozofiou <strong>mindfulness (= v\u0161\u00edmavos\u0165)<\/strong>, \u010do je pr\u00edstup, ktor\u00fd sa zameriava na <strong>pr\u00edtomn\u00fd okamih a uvedomenie si svojich aktu\u00e1lnych pocitov, my\u0161lienok a telesn\u00fdch vnemov<\/strong>. Tieto praktiky m\u00f4\u017eeme prenies\u0165 aj do oblasti stravovania, a tak celkovo zlep\u0161i\u0165 svoje n\u00e1vyky. Nech u\u017e m\u00e1me pred sebou ra\u0148ajky, obed, ve\u010deru alebo desiatu, v\u017edy by sme dan\u00e9mu chodu mali venova\u0165 pln\u00fa pozornos\u0165. Inak sa m\u00f4\u017ee \u013eahko sta\u0165, \u017ee do seba nah\u00e1d\u017eeme omnoho viac jedla, ne\u017e v skuto\u010dnosti potrebujeme. \u017dijeme v upon\u00e1h\u013eanej dobe, ke\u010f je pre n\u00e1s norm\u00e1lne jes\u0165 v \u010dasovej tiesni. <strong>P\u00f4\u017eitok z jedla <\/strong>je v tomto pr\u00edpade minim\u00e1lny. Strava v\u0161ak nie je len palivo pre organizmus. Je to tie\u017e chu\u0165ov\u00fd z\u00e1\u017eitok, o ktor\u00fd je \u0161koda sa ochudobni\u0165. Rozdiel si uvedomuje aj va\u0161e telo \u2013 inak sa k v\u00e1m bude spr\u00e1va\u0165, ke\u010f budete jes\u0165 jedlo vedome a d\u00f4kladne ka\u017ed\u00fd k\u00fasok pohryziete, inak zase v pr\u00edpade, \u017ee cel\u00fd sendvi\u010d zhltnete za tri min\u00faty na zast\u00e1vke. <span class=\"tadv-color\" style=\"color: #ff6600\">[1] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-text-align-center wp-block-heading\"><strong>Ako by to nemalo vyzera\u0165?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ra\u0148ajky m\u00e1te v kuchyni na stole a postupne ich ujed\u00e1te pri obliekan\u00ed, balen\u00ed vec\u00ed do ta\u0161ky, pr\u00edpadne popri l\u00ed\u010den\u00ed. Ak nest\u00edhate, <strong>dojed\u00e1te ich e\u0161te pri \u0161of\u00e9rovan\u00ed <\/strong>na ceste do pr\u00e1ce.<\/li><li>Desiatu v tekutej forme <strong>za pochodu<\/strong> <strong>vypijete cestou na sch\u00f4dzku.<\/strong><\/li><li>Obed zjete v kancel\u00e1rii<strong> po\u010das vybavovania e-mailov<\/strong> a \u010fal\u0161ej pr\u00e1ce na po\u010d\u00edta\u010di. Po zvy\u0161ok d\u0148a potom kv\u00f4li tomu lov\u00edte omrvinky z kl\u00e1vesnice.<\/li><li>Popoludn\u00ed pr\u00eddete domov hladn\u00ed, otvor\u00edte \u0161pajzu \u010di chladni\u010dku a rovno <strong>postoja\u010dky do seba pch\u00e1te \u0161unku<\/strong>, syr a v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku bez toho, aby ste si k tomu v\u00f4bec sadli.<\/li><li>Ve\u010deru jete na gau\u010di <strong>po\u010das sledovania spr\u00e1v, seri\u00e1lu alebo \u0161portov\u00e9ho prenosu<\/strong>.<\/li><li>Pri ve\u010dernom le\u017ean\u00ed <strong>po\u010das nap\u00ednav\u00e9ho filmu do seba nevedomky hod\u00edte e\u0161te bal\u00ed\u010dek \u010dipsov <\/strong>a nieko\u013eko poh\u00e1rov v\u00edna. S pocitom \u0165a\u017eoby sa preval\u00edte na poste\u013e, preto\u017ee v\u00e1s tento koloto\u010d \u010dak\u00e1 \u010fal\u0161\u00ed de\u0148 znova.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/7F6K_nywklwl35zsPydfu6f2-iocSEqJejKcgi4qjqJev1fS7V80NP9dK5J_hBxSeAk-RdkyCJL1-wGtycfKq7XrcmecL6wFgQ4FPTkch49Vd7CY1pKwaGE80GrqaEh5H0l3dzmR\" alt=\"Presta\u0148te jes\u0165 v zhone a vysk\u00fa\u0161ajte mindful eating\" title=\"Presta\u0148te jes\u0165 v zhone a vysk\u00fa\u0161ajte mindful eating\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-text-align-center wp-block-heading\"><strong>Ako by to malo vyzera\u0165?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>R\u00e1no vstanete o 15 min\u00fat sk\u00f4r, aby ste sa stihli pokojne nara\u0148ajkova\u0165. Svoje <strong>jedlo si vychutn\u00e1te na pohodlnom mieste <\/strong>bez telev\u00edzie, r\u00e1dia, telef\u00f3nu a \u010fal\u0161\u00edch vnemov. Touto pohodovou chv\u00ed\u013eou kr\u00e1sne na\u0161tartujete produkt\u00edvny de\u0148.<\/li><li>Ke\u010f m\u00e1te pred d\u00f4le\u017eitou sch\u00f4dzkou a u\u017e v\u00e1s naozaj tla\u010d\u00ed \u010das, dopln\u00edte energiu tekut\u00fdmi ra\u0148ajkami. <strong>Na vypitie si vyhrad\u00edte 5 pokojn\u00fdch min\u00fat<\/strong>, po\u010das ktor\u00fdch si vychutn\u00e1te kr\u00e9mov\u00fa \u0161trukt\u00faru a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vanilkov\u00fa pr\u00edchu\u0165 prote\u00ednov\u00e9ho mlie\u010dneho n\u00e1poja<\/a>.<\/li><li>Sch\u00f4dzka dopadla v\u00fdborne. E\u0161te predt\u00fdm ne\u017e sa pust\u00edte do pr\u00e1ce na po\u010d\u00edta\u010di, si d\u00e1te pokojne <strong>svoj obed s kolegami v kuchynke<\/strong>. Jete pomaly, s\u00fasta d\u00f4kladne po\u017eujete, dokonca zist\u00edte, \u017ee ste pln\u00ed predt\u00fdm ako dojete svoju porciu. <strong>Zvy\u0161ok jedla si teda schov\u00e1te <\/strong>do chladni\u010dky na nesk\u00f4r.<\/li><li>Hne\u010f ako dokon\u010d\u00edte v\u0161etky svoje \u00falohy, <strong>dojete si e\u0161te v pr\u00e1ci zvy\u0161ok obeda<\/strong>, aby ste neplytvali jedlom. Nikam sa nepon\u00e1h\u013eate, <strong>nemysl\u00edte na \u010fal\u0161ie povinnosti<\/strong>, ktor\u00e9 v\u00e1s v ten de\u0148 e\u0161te \u010dakaj\u00fa.<\/li><li>Po pr\u00edchode z pr\u00e1ce <strong>nepotrebujete olovrant<\/strong>, pred chv\u00ed\u013eou ste toti\u017e dojedli zvy\u0161ok obeda, a tak nie ste hladn\u00ed. Idete sa teda venova\u0165 in\u00fdm aktivit\u00e1m.<\/li><li><strong>Ve\u010deru si zjete spolu s rodinou. <\/strong>Je to v\u00e1\u0161 pravideln\u00fd ritu\u00e1l, ktor\u00fd dodr\u017eiavate. Nikam sa nepon\u00e1h\u013eate, pri stole sed\u00edte e\u0161te po dojeden\u00ed a hovor\u00edte si, \u010do je nov\u00e9. Potom sa spolo\u010dne presuniete k telev\u00edzii a sledujete spr\u00e1vy.<\/li><li>Ve\u010der pri filme dostanete chu\u0165 na \u010dipsy. Nachyst\u00e1te si teda men\u0161iu porciu do misky. <strong>T\u00fa si zjete po\u010das telev\u00edznych rekl\u00e1m, ke\u010f na 10 min\u00fat vypnete zvuk aj obraz<\/strong> a venujete sa iba tejto poch\u00fa\u0165ke. Pr\u00edpadne ju dopln\u00edte o deci v\u00edna, ktor\u00e9 si taktie\u017e posrk\u00e1vate po\u010das reklamnej pauzy. Pri tom prem\u00fd\u0161\u013eate, ak\u00e9 t\u00f3ny c\u00edtite vo v\u00edne, o ak\u00fa odrodu asi ide.<\/li><li>Idete spa\u0165 s pr\u00edjemn\u00fdm pocitom. M\u00e1te pred sebou toti\u017e \u010fal\u0161ie produkt\u00edvne dni. <\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Na \u010do sme t\u00fdm chceli pouk\u00e1za\u0165?<\/strong> Aj ke\u010f m\u00e1te skuto\u010dne nabit\u00fd de\u0148, v\u017edy je mo\u017en\u00e9 urobi\u0165 si aspo\u0148 chv\u00ed\u013eu na to, aby ste jedlu venovali pln\u00fa pozornos\u0165. Na prv\u00fd poh\u013ead je zrejm\u00e9, \u017ee \u010dlovek, ktor\u00fd <strong>neje v zhone, si jedlo \u010faleko viac u\u017eije<\/strong>, vychutn\u00e1 a jeho de\u0148 je potom celkovo pokojnej\u0161\u00ed. Ak sa sna\u017e\u00edte schudn\u00fa\u0165, mo\u017eno ste si v\u0161imli aj \u010fal\u0161ie veci. Ke\u010f budete jes\u0165 rovnak\u00e9 potraviny, m\u00f4\u017ee sa v\u010faka vedom\u00e9mu jedeniu \u013eahko sta\u0165, \u017ee vynech\u00e1te popolud\u0148aj\u0161\u00ed n\u00e1let na chladni\u010dku alebo zn\u00ed\u017eite porciu \u010dipsov a v\u00edna, ako sa to stalo vo vzorovom pr\u00edklade. V pr\u00edpade, \u017ee by ste tieto pravidl\u00e1 dodr\u017eiavali \u010dastej\u0161ie, je dos\u0165 mo\u017en\u00e9, \u017ee by ste za\u010dali <strong>chudn\u00fa\u0165 aj bez toho, aby ste sa museli v\u00fdrazne sna\u017ei\u0165<\/strong>.<\/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\"><span class=\"ez-toc-section\" id=\"Ake_su_benefity_vedomeho_jedenia\"><\/span>Ak\u00e9 s\u00fa benefity vedom\u00e9ho jedenia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f u\u017e m\u00e1me predstavu o tom, \u010do je<strong> vedom\u00e9 jedenie alebo mindful eating<\/strong> a ako t\u00fato met\u00f3du spr\u00e1vne pou\u017e\u00edva\u0165, po\u010fme sa pozrie\u0165 na <strong>benefity<\/strong>, ktor\u00e9 v\u00e1s o jeho pozit\u00edvnom vplyve e\u0161te viac presved\u010dia.<\/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=\"1_Moze_pomoct_bojovat_so_zachvatovym_prejedanim\"><\/span>1. M\u00f4\u017ee pom\u00f4c\u0165 bojova\u0165 so z\u00e1chvatov\u00fdm prejedan\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri z\u00e1chvatovom prejedan\u00ed \u010dlovek opakovane prepad\u00e1 neovl\u00e1date\u013en\u00e9mu nutkaniu r\u00fdchlo konzumova\u0165 neobvykle ve\u013ek\u00e9 mno\u017estvo jedla a pritom nad sebou str\u00e1ca kontrolu. Tieto z\u00e1chvaty s\u00fa potom mnohokr\u00e1t sp\u00e1jan\u00e9 tie\u017e s negat\u00edvnymi em\u00f3ciami \u010di v\u00fd\u010ditkami zo skonzumovan\u00e9ho jedla. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdsledkov doteraj\u0161\u00edch \u0161t\u00fadi\u00ed m\u00f4\u017ee ma\u0165 vedom\u00e9 jedenie <strong>vplyv ako na frekvenciu z\u00e1chvatov, tak aj na ich priebeh<\/strong>. Pri zaveden\u00ed met\u00f3dy mindfulness do \u017eivota respondentov, ktor\u00ed trpeli z\u00e1chvatov\u00fdm prejedan\u00edm, do\u0161lo k <strong>zn\u00ed\u017eeniu po\u010dtu epiz\u00f3d<\/strong>. Ak u\u017e z\u00e1chvat nastal, <strong>nezjedol \u010dlovek tak ve\u013ek\u00e9 mno\u017estvo jedla <\/strong>ako predt\u00fdm. Pod\u013ea v\u00fdsledkov v\u00fdskumu uskuto\u010dnen\u00e9ho na 18 ob\u00e9znych \u017een\u00e1ch sa v s\u00favislosti s mindfulness zn\u00ed\u017eila priemern\u00e1 frekvencia prejedenia<strong> zo 4-kr\u00e1t na 1,5-kr\u00e1t t\u00fd\u017edenne<\/strong>, \u010do je zna\u010dn\u00fd posun. Sk\u00faman\u00e9 \u017eeny tie\u017e uviedli, \u017ee sa pri z\u00e1chvate <strong>zv\u00fd\u0161ila ich kontrola nad jedlom<\/strong> a naopak,<strong> zn\u00ed\u017eila sa miera poci\u0165ovan\u00fdch negat\u00edvnych em\u00f3ci\u00ed<\/strong>, ako je napr\u00edklad \u00fazkos\u0165.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/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=\"2_Pomoze_schudnut_bez_drzania_diet\"><\/span>2. Pom\u00f4\u017ee schudn\u00fa\u0165 bez dr\u017eania di\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod je \u00fazko spojen\u00fd s predch\u00e1dzaj\u00facim. T\u00fdm, \u017ee sa u os\u00f4b trpiacich z\u00e1chvatov\u00fdm prejedan\u00edm zn\u00ed\u017ei v s\u00favislosti s mindfulness po\u010det prejeden\u00ed a mno\u017estvo skonzumovan\u00e9ho jedla, <strong>zmen\u0161\u00ed sa taktie\u017e ich kalorick\u00fd pr\u00edjem, \u010do m\u00f4\u017ee pom\u00f4c\u0165 pri chudnut\u00ed<\/strong>. Napokon, aj tento ved\u013eaj\u0161\u00ed efekt bol pozorovan\u00fd u respondentov vo v\u00fdskumoch. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chudnutie v\u010faka mindfulness v\u0161ak nie je sp\u00e1jan\u00e9 len s osobami, ktor\u00e9 trpia z\u00e1chvatov\u00fdm prejedan\u00edm. Dos\u0165 dobre m\u00f4\u017ee fungova\u0165 aj u ostatn\u00fdch \u013eud\u00ed, ktor\u00fdm pom\u00f4\u017ee <strong>pracova\u0165 so svojimi em\u00f3ciami, zni\u017eova\u0165 stres a tie\u017e rozpozna\u0165 pocit hladu \u010di s\u00fdtosti<\/strong>. To sme si napokon uk\u00e1zali aj na pr\u00edklade spr\u00e1vneho a zl\u00e9ho stravovania. Ak \u010dlovek vn\u00edma sign\u00e1ly tela, stane sa, \u017ee sa c\u00edti s\u00fdty e\u0161te pred skonzumovan\u00edm svojho jedla a ke\u010f prestane v dan\u00fd moment jes\u0165, m\u00f4\u017ee tak u\u0161etri\u0165 kal\u00f3rie. S t\u00fdmto pr\u00edstupom m\u00f4\u017ee postupne schudn\u00fa\u0165 bez toho, aby urobil in\u00e9 z\u00e1sadn\u00e9 stravovacie zmeny vo svojom \u017eivote. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]&nbsp;<\/span><\/p>\n\n\n\n<p>\u010eal\u0161ie tipy na chudnutie n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/15-tipov-ako-schudnut-zacat-cvicit-a-zdravo-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 tipov, ako schudn\u00fa\u0165, za\u010da\u0165 cvi\u010di\u0165 a zdravo jes\u0165<\/strong><\/a>.<\/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\/05\/IMG_7860-2-1124x749.jpg\" alt=\"Schudnete \u013eahko, natrvalo a bez di\u00e9t\" class=\"wp-image-253345\" width=\"843\" height=\"562\" title=\"Schudnete \u013eahko, natrvalo a bez di\u00e9t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Budete_sa_citit_lepsie\"><\/span>3. Budete sa c\u00edti\u0165 lep\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak jete v zhone, preh\u013atate v\u00e4\u010d\u0161ie kusy jedla a z\u00e1rove\u0148 aj ve\u013ek\u00e9 mno\u017estvo vzduchu, telo m\u00f4\u017ee ma\u0165 <strong>probl\u00e9m s jeho spracovan\u00edm<\/strong>. Je navy\u0161e pravdepodobn\u00e9, \u017ee sa u v\u00e1s objavia aj <strong>tr\u00e1viace \u0165a\u017ekosti, ako je napr\u00edklad nad\u00favanie, pocit naf\u00faknut\u00e9ho brucha \u010di jeho bolesti<\/strong>. Ak sa nau\u010d\u00edte jes\u0165 pomaly a jedlo dostato\u010dne pohryziete, tieto \u0165a\u017ekosti sa m\u00f4\u017eu zlep\u0161i\u0165.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto v\u00e1m vedom\u00e9 jedenie m\u00f4\u017ee<strong> pom\u00f4c\u0165 s \u00fanavou a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00fatlmom po jedle<\/strong><\/a>. Tieto pocity sa zvy\u010dajne objavuj\u00fa po skonzumovan\u00ed ve\u013ekej porcie \u0165a\u017ek\u00e9ho jedla alebo <strong>v\u00e4\u010d\u0161ej porcie sacharidov<\/strong>. Tie sp\u00f4sobia, \u017ee d\u00f4jde k vy\u0161\u0161iemu vyl\u00fa\u010deniu inzul\u00ednu a t\u00fdm aj k prudk\u00e9mu poklesu glyk\u00e9mie, \u010do <strong>zapr\u00ed\u010din\u00ed \u00fanavu<\/strong>. Vyl\u00fa\u010denie inzul\u00ednu m\u00f4\u017ee vies\u0165 k tomu, \u017ee sa do mozgu vo v\u00e4\u010d\u0161ej miere dostane tryptof\u00e1n. Ten ovplyv\u0148uje tvorbu horm\u00f3nov seroton\u00ednu a melaton\u00ednu, ktor\u00e9 m\u00f4\u017eu op\u00e4\u0165 s\u00favisie\u0165 so <strong>vznikom \u00fatlmu a \u00fanavy<\/strong>. Ke\u010f sa nau\u010d\u00edte rozozn\u00e1va\u0165 pocit nas\u00fdtenia, <strong>nestane sa, \u017ee by bola va\u0161a porcia pr\u00edli\u0161 ve\u013ek\u00e1 a sp\u00f4sobila \u00fatlm<\/strong>. Rovnako v\u00e1m pom\u00f4\u017ee, ke\u010f sa nau\u010d\u00edte na\u010d\u00fava\u0165 svojmu telu a vn\u00edma\u0165, ako sa po sacharidoch celkovo c\u00edtite. Ak v\u00e1m v\u00e4\u010d\u0161ie porcie nerobia dobre, uberte ich mno\u017estvo a nahra\u010fte ich bielkovinami \u010di tukmi. T\u00fdmto sp\u00f4sobom sa nau\u010d\u00edte zara\u010fova\u0165 do jed\u00e1lni\u010dka potraviny, po ktor\u00fdch <strong>sa c\u00edtite skvele<\/strong>.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S fyzick\u00fdmi pocitmi ide ruka v ruke aj na\u0161a psychika. Budete sa c\u00edti\u0165 lep\u0161ie s tr\u00e1viacimi \u0165a\u017ekos\u0165ami a \u00fatlmom po jedle alebo budete rad\u0161ej<strong> pr\u00edjemne nas\u00fdten\u00ed, pln\u00ed energie a bez <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pocitu nafoukl\u00e9ho b\u0159icha (opens in a new tab)\">pocitu naf\u00faknut\u00e9ho brucha<\/a><\/strong>? Odpove\u010f je asi jasn\u00e1. Lep\u0161\u00ed psychick\u00fd stav m\u00f4\u017ee do istej miery s\u00favisie\u0165 s t\u00fdm, \u017ee m\u00e1 \u010dlovek <strong>kontrolu nad jedlom a nenech\u00e1 sa ovl\u00e1da\u0165 em\u00f3ciami<\/strong>, s \u010d\u00edm tie\u017e pom\u00f4\u017ee mindfulness. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy, ako zato\u010di\u0165 so stresom, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Bc1HwbnNPxdSCAsBDK-iKUKgh-0Sa6H2gNZJ501cQUeHR7L4Ouxr7EsSO7t_W89dQE7zNN2SZjMV95bYSGV-zrvzUjJBA7KQ16GK8GwhMBDGeQcwhR_9QFcI0iOPwxlTTgN7y4_-\" alt=\"Mindful eating alebo vedom\u00e9 jedenie zlep\u0161\u00ed va\u0161e stravovacie n\u00e1vyky\" title=\"Mindful eating alebo vedom\u00e9 jedenie zlep\u0161\u00ed va\u0161e stravovacie n\u00e1vyky\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Budete_vyzerat_lepsie\"><\/span>4. Budete vyzera\u0165 lep\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00f4sob stravovania m\u00f4\u017ee zna\u010dne ovplyvni\u0165 aj to, ako vyzer\u00e1me. Mak\u00e1te na sebe a aj napriek tomu m\u00e1te vypukl\u00e9 brucho? Je dos\u0165 mo\u017en\u00e9, \u017ee to s\u00favis\u00ed pr\u00e1ve <strong>so<\/strong> <strong>spom\u00ednan\u00fdmi tr\u00e1viacimi \u0165a\u017ekos\u0165ami<\/strong>, ktor\u00fdch sa m\u00f4\u017eete zbavi\u0165 v\u010faka vedom\u00e9mu jedeniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto je pravdepodobn\u00e9, \u017ee <strong>sa<\/strong> <strong>zn\u00ed\u017ei aj va\u0161a hmotnos\u0165, lebo lep\u0161ie rozpozn\u00e1te pocit s\u00fdtosti a budete ma\u0165 lep\u0161iu kontrolu nad emo\u010dn\u00fdm jeden\u00edm<\/strong>. Okrem \u0161t\u00edhlej\u0161ej postavy a plochej\u0161ieho brucha sa v\u0161ak m\u00f4\u017ee zmeni\u0165 tie\u017e celkov\u00e1 energia, ktor\u00e1 z v\u00e1s vy\u017earuje. S vy\u0161\u0161\u00edm sebavedom\u00edm a lep\u0161ou n\u00e1ladou \u010dlovek hne\u010f vyzer\u00e1 lep\u0161ie, nie?<\/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=\"5_Jedlo_si_viac_vychutnate\"><\/span>5. Jedlo si viac vychutn\u00e1te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozli\u0161ovali ste jedlo doposia\u013e len pod\u013ea toho, \u010di v\u00e1m chut\u00ed alebo nechut\u00ed? Potom je dos\u0165 mo\u017en\u00e9, \u017ee v\u010faka vedom\u00e9mu jedeniu<strong> z\u00edska va\u0161a konzum\u00e1cia \u00faplne nov\u00fd rozmer<\/strong>. Nechajte si v \u00fastach rozpusti\u0165 k\u00fasok \u010dokol\u00e1dy a vn\u00edmajte v\u0161etky chute a v\u00f4ne. Podobne postupujte s ka\u017edou potravinou, ktor\u00fa jete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clovek m\u00e1 na jazyku a\u017e <strong>10 000 chu\u0165ov\u00fdch poh\u00e1rikov<\/strong>, a tak by bola \u0161koda ich rozpozn\u00e1vacie schopnosti ignorova\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zacnite_analyzou_svojich_navykov_a_odhalte_vase_nedostatky_v_stravovani\"><\/span>Za\u010dnite anal\u00fdzou svojich n\u00e1vykov a odha\u013ete va\u0161e nedostatky v stravovan\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tie\u017e chcete vysk\u00fa\u0161a\u0165 mindful eating? Urobte si z nov\u00e9ho sp\u00f4sobu stravovania vlastn\u00fa v\u00fdzvu, v\u010faka ktorej sa <strong>\u00faplne&nbsp;zmen\u00ed v\u00e1\u0161 pr\u00edstup k jedlu<\/strong>. Sk\u00f4r ako sa do toho pust\u00edte, vytvorte si vlastn\u00fa anal\u00fdzu stravovac\u00edch n\u00e1vykov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sk\u00faste si nieko\u013eko dn\u00ed zapisova\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010do jete&nbsp;<\/li><li>kedy jete<\/li><li>kde jete<\/li><li>ako dlho v\u00e1m to trv\u00e1<\/li><li>s k\u00fdm jete<\/li><li>ako sa pri jedle a po \u0148om c\u00edtite (hladn\u00ed, s\u00fdti, unaven\u00ed at\u010f.)<\/li><li>ako ste si pokrm vychutnali<\/li><li>\u010di ste poci\u0165ovali tr\u00e1viace \u0165a\u017ekosti<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka t\u00fdmto z\u00e1piskom m\u00f4\u017eete <strong>odhali\u0165 rezervy vo va\u0161om stravovan\u00ed<\/strong>, na ktor\u00fdch je potrebn\u00e9 zapracova\u0165. Pom\u00f4c\u0165 v\u00e1m m\u00f4\u017ee aj porovnanie svojich n\u00e1vykov s dobr\u00fdm \u010di zl\u00fdm pr\u00edkladom, ktor\u00fd sme rozobrali vy\u0161\u0161ie. V\u010faka tomu si potom m\u00f4\u017eete vytvori\u0165 <strong>mesa\u010dn\u00fa stravovaciu v\u00fdzvu, ktor\u00e1 bude u\u0161it\u00e1 na mieru v\u00e1\u0161mu telu<\/strong>. Jedine tak z nej dostanete maximum a v\u00fdsledky si udr\u017e\u00edte dlhodobo.<\/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\/05\/iStock-1301397075-1124x750.jpg\" alt=\"Urobte si anal\u00fdzu stravovac\u00edch n\u00e1vykov a odha\u013ete svoje nedostatky\" class=\"wp-image-253361\" width=\"843\" height=\"563\" title=\"Urobte si anal\u00fdzu stravovac\u00edch n\u00e1vykov a odha\u013ete svoje nedostatky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_jest_vedome_Vytvorte_si_vlastnu_stravovaciu_vyzvu\"><\/span>Ako jes\u0165 vedome? Vytvorte si vlastn\u00fa stravovaciu v\u00fdzvu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ch\u00e1peme, \u017ee je dos\u0165 mo\u017en\u00e9, \u017ee nie je vo va\u0161ich sil\u00e1ch prekopa\u0165 zo d\u0148a na de\u0148 v\u0161etky stravovacie n\u00e1vyky a v\u017edy si vyhradi\u0165 viac \u010dasu na jedlo. Ak ste si urobili anal\u00fdzu svojho stravovania, ur\u010dite sami tu\u0161\u00edte, kde m\u00e1te najv\u00e4\u010d\u0161ie medzery a \u010do by sa s t\u00fdm dalo robi\u0165. Tieto zmeny zara\u010fujte prirodzene a postupne.&nbsp;<\/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\">Ako by to mohlo vyzera\u0165?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Prv\u00fd t\u00fd\u017ede\u0148 sk\u00faste<strong> jes\u0165 v\u017edy bez telef\u00f3nu, po\u010d\u00edta\u010da a telev\u00edzie<\/strong>.<\/li><li>\u010eal\u0161\u00ed t\u00fd\u017ede\u0148<strong> predl\u017eujte \u010das<\/strong>, ktor\u00fd str\u00e1vite jeden\u00edm, a viac sa <strong>s\u00fastre\u010fte na jednotliv\u00e9 chute a \u0161trukt\u00fary<\/strong>.<\/li><li>Tret\u00ed t\u00fd\u017ede\u0148 sa sna\u017ete zamera\u0165 viac na sign\u00e1ly v\u00e1\u0161ho tela. Nau\u010dte sa rozpozn\u00e1va\u0165, <strong>kedy c\u00edtite hlad, kedy ste naopak s\u00fdti<\/strong> a je najvy\u0161\u0161\u00ed \u010das odlo\u017ei\u0165 pr\u00edbor.<\/li><li>\u0160tvrt\u00fd t\u00fd\u017ede\u0148 sa venujte <strong>upev\u0148ovaniu t\u00fdchto pravidiel<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd m\u00e1 in\u00fd \u0161tartovac\u00ed bod, odli\u0161uj\u00fa sa jedl\u00e1, ktor\u00e9 konzumujeme, tie\u017e na\u0161e stravovacie n\u00e1vyky. S ich odhalen\u00edm v\u00e1m pom\u00f4\u017ee predch\u00e1dzaj\u00faci bod, v r\u00e1mci ktor\u00e9ho si budete zapisova\u0165 svoje stravovacie n\u00e1vyky. Potom je u\u017e na ka\u017edom z n\u00e1s, aby <strong>si<\/strong> <strong>stanovil vlastn\u00e9 pravidl\u00e1 v\u00fdzvy<\/strong>, pomocou ktor\u00fdch sa dostane do f\u00e1zy, ke\u010f bude schopn\u00fd jes\u0165 pokojne, bez vn\u00edmania okolit\u00fdch stimulov, jedlo si vychutn\u00e1 a navy\u0161e sa nau\u010d\u00ed rozpozn\u00e1va\u0165 sign\u00e1ly svojho tela.<\/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\">M\u00f4\u017eete za\u010da\u0165 postupne do svojho \u017eivota zara\u010fova\u0165 nasleduj\u00face body, aby ste si to zjednodu\u0161ili:&nbsp;<\/h3>\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\">1. Ke\u010f jete, venujte sa len jedlu&nbsp;<\/h3>\n\n\n\n<p>Sna\u017ete sa rozpl\u00e1nova\u0165 si v\u00e1\u0161 de\u0148 tak, aby ste mali v\u017edy mo\u017enos\u0165 sa <strong>v dan\u00fd \u010das venova\u0165 iba jedlu<\/strong>. Vypnite telev\u00edziu, r\u00e1dio, po\u010d\u00edta\u010d aj telef\u00f3n a <strong>odlo\u017ete pracovn\u00e9 povinnosti<\/strong>. Ani kniha nie je dobr\u00fdm spolo\u010dn\u00edkom pri jedle. Jej dej by v\u00e1s mohol vtiahnu\u0165 nato\u013eko, \u017ee si ani neuvedom\u00edte, \u010do ste u\u017e zjedli. Pokrm si vychutnajte <strong>v tichu a sami, pr\u00edpadne so svojimi bl\u00edzkymi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jedzte pomaly<\/h3>\n\n\n\n<p>Vyberajte si preva\u017ene <strong>potraviny, ktor\u00e9 sa hryz\u00fa<\/strong>. Vyhnete sa tomu, \u017ee by ste do seba v priebehu nieko\u013ek\u00fdch min\u00fat naliali smoothie, ktor\u00e9 kaloricky zodpoved\u00e1 obedu, ale pr\u00edli\u0161 nezas\u00fdti. Pod\u013ea v\u0161eobecn\u00fdch odpor\u00fa\u010dan\u00ed by ste mali ka\u017ed\u00e9 s\u00fasto <strong>po\u017eu\u0165 pribli\u017ene 20 \u2013 30-kr\u00e1t v \u00fastach<\/strong> a a\u017e potom prehltn\u00fa\u0165. Samozrejme, nikto od v\u00e1s nechce presn\u00e9 po\u010dty. M\u00f4\u017eu v\u0161ak sl\u00fa\u017ei\u0165 ako orienta\u010dn\u00e1 pom\u00f4cka pre v\u00e1s. Takisto m\u00f4\u017eete sk\u00fasi\u0165 porovna\u0165 svoje <strong>tempo jedenia s \u010fal\u0161\u00edmi \u013eu\u010fmi pri stole<\/strong>. M\u00e1te u\u017e zjeden\u00fa polovicu porcie a ostatn\u00ed si len nieko\u013ekokr\u00e1t zahryzli? Potom sk\u00faste trochu zvo\u013eni\u0165 tempo. <strong>Kr\u00e1jajte si men\u0161ie k\u00fasky, odlo\u017ete pr\u00edbor, napite sa a prispejte svoj\u00edm n\u00e1zorom do konverz\u00e1cie.<\/strong> Nesk\u00f4r bude pre v\u00e1s pomal\u0161ie jedenie samozrejmos\u0165ou. <span class=\"tadv-color\" 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>Myslite tie\u017e na to, \u017ee telu <strong>trv\u00e1 a\u017e 20 min\u00fat, ne\u017e vy\u0161le sign\u00e1l, \u017ee je najeden\u00e9<\/strong>. Ke\u010f \u010das konzum\u00e1cie pred\u013a\u017eite, je dos\u0165 mo\u017en\u00e9, \u017ee zjete men\u0161iu porciu ne\u017e oby\u010dajne, preto\u017ee u\u017e budete pln\u00ed, \u010do m\u00f4\u017ee zn\u00ed\u017ei\u0165 v\u00e1\u0161 celkov\u00fd pr\u00edjem energie a zjednodu\u0161i\u0165 chudnutie.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/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\/05\/iStock-1211746350-1124x749.jpg\" alt=\"Jedzte pomaly a vychutn\u00e1vajte si ka\u017ed\u00e9 s\u00fasto v\u010faka vedom\u00e9mu jedeniu\" class=\"wp-image-253375\" width=\"843\" height=\"562\" title=\"Jedzte pomaly a vychutn\u00e1vajte si ka\u017ed\u00e9 s\u00fasto v\u010faka vedom\u00e9mu jedeniu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Vychutn\u00e1vajte si jedlo<\/h3>\n\n\n\n<p>Ke\u010f v\u00e1m bl\u00edzka osoba nie\u010do hovor\u00ed, nie je slu\u0161n\u00e9 sa jej nevenova\u0165 a robi\u0165 nie\u010do in\u00e9. Rovnak\u00fa <strong>pozornos\u0165 si zasl\u00fa\u017ei aj jedlo<\/strong>, ktor\u00e9 bolo vami alebo niek\u00fdm in\u00fdm pripraven\u00e9 s l\u00e1skou. Vn\u00edmajte jeho <strong>teplotu, \u0161trukt\u00faru aj chu\u0165<\/strong>. Mo\u017eno v \u0148om objav\u00edte nov\u00e9 t\u00f3ny, ktor\u00e9 ste predt\u00fdm ignorovali. Bu\u010fte si vedom\u00ed ka\u017ed\u00e9ho k\u00faska, ktor\u00e9 preh\u013atate. \u013dah\u0161ie tak rozozn\u00e1te, \u017ee u\u017e ste pln\u00ed. Pravdepodobne v\u00e1m potom bud\u00fa v ob\u013e\u00fabenom fast foode sta\u010di\u0165 k nas\u00fdteniu 3 kusy kurac\u00edch kr\u00eddeliek a nezjete cel\u00e9 vedierko ako zvy\u010dajne.<\/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\">4. Nau\u010dte sa rozozn\u00e1va\u0165 pocit hladu a s\u00fdtosti<\/h3>\n\n\n\n<p>S vedom\u00fdm jeden\u00edm sa sp\u00e1ja ve\u013emi d\u00f4le\u017eit\u00e1 schopnos\u0165 a tou je<strong> vn\u00edma\u0165 re\u010d v\u00e1\u0161ho tela<\/strong>. Dok\u00e1\u017eete rozpozna\u0165, kedy m\u00e1te hlad a naopak, kedy ste pln\u00ed? Mo\u017eno u\u017e tieto <strong>sign\u00e1ly ani nevn\u00edmate<\/strong> a fungujete ako automat \u2013 je 12 hod\u00edn, \u010do je \u010das obeda, tak sa najete, zjete v\u0161etko, \u010do m\u00e1te na tanieri, a ide sa \u010falej. To v\u0161ak v tomto pr\u00edpade nie je spr\u00e1vny pr\u00edstup. Sk\u00faste by\u0165 k t\u00fdmto prejavom otvorenej\u0161\u00ed a \u00famyselne sa cho\u010fte najes\u0165 a\u017e vtedy, ke\u010f budete ma\u0165 naozaj hlad. M\u00f4\u017ee to by\u0165 o hodinu nesk\u00f4r, a to predsa nevad\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s k obedu napoludnie n\u00fatia spolo\u010densk\u00e9 pravidl\u00e1, ke\u010f ste zvyknut\u00ed chodi\u0165 jes\u0165 s kolegami, <strong>prisp\u00f4sobte tomu svoje ostatn\u00e9 jedl\u00e1<\/strong>. Ak nem\u00e1te hlad pravidelne o 12. hodine, sk\u00faste vynecha\u0165 desiatu alebo si dajte men\u0161iu porciu na ra\u0148ajky. T\u00fdm si zaist\u00edte, \u017ee va\u0161e telo za\u010dne t\u00fa\u017ei\u0165 po \u010fal\u0161om jedle sk\u00f4r. Na obede sa dr\u017ete pravidiel, ktor\u00e9 sme si op\u00edsali vy\u0161\u0161ie. Jedzte pomaly, d\u00f4kladne pre\u017e\u00favajte a presta\u0148te jes\u0165, ke\u010f sa c\u00edtite <strong>s\u00fdti<\/strong> <strong>pribli\u017ene na 80 %<\/strong>. T\u00fdmto sp\u00f4sobom sa vyhnete prejedaniu a n\u00e1sledn\u00e9mu \u00fatlmu po jedle. A ak je v\u00e1m \u013e\u00fato, \u017ee by ste mali zvy\u0161ok jedla vyhodi\u0165, <strong>nechajte si ho zabali\u0165 so sebou <\/strong>a zjedzte napr\u00edklad na olovrant alebo ve\u010deru.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Hxp4SOhNl4eMKG3Hisw0uLmY0v7-te-T3iMGSQnJeXMaBfDRkF6DIKraj1R2Nx62vg-HS0j291WFSZ0gjUW2xD5RmWwSku4I9ZBoyB1M9Nu7_g3oKR-0AZAKOJHlMlL3wHpv7_VH\" alt=\"Nau\u010dte sa vn\u00edma\u0165 sign\u00e1ly svojho tela\" title=\"Nau\u010dte sa vn\u00edma\u0165 sign\u00e1ly svojho tela\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">5. Vn\u00edmajte, ako sa po jedle c\u00edtite&nbsp;<\/h3>\n\n\n\n<p>Rovnako ako v\u00e1m telo signalizuje hlad \u010di s\u00fdtos\u0165, dok\u00e1\u017ee da\u0165 najavo aj to, <strong>ktor\u00e9 potraviny mu robia dobre a ktor\u00e9 nie<\/strong>.<\/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>D\u00e1te si r\u00e1no poriadnu n\u00e1lo\u017e ovsenej ka\u0161e a potom ste zrel\u00ed \u00eds\u0165 si znova \u013eahn\u00fa\u0165? Zmen\u0161ite porciu a \u010das\u0165 sacharidov nahra\u010fte bielkovinami \u010di tukmi.&nbsp;<\/li><li>Zjete sma\u017een\u00fd syr a ve\u013ek\u00e9 hranolky vo fast foode a po zvy\u0161ok d\u0148a v\u00e1m je \u0165a\u017eko a bol\u00ed v\u00e1s brucho? Nabud\u00face sk\u00faste polovi\u010dn\u00fa porciu, pr\u00edpadne in\u00e9 jedlo.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa nau\u010d\u00edte <strong>vn\u00edma\u0165 tieto sign\u00e1ly tela<\/strong>, pom\u00f4\u017ee v\u00e1m to lep\u0161ie sa rozhodova\u0165, ak\u00e9 jedlo si d\u00e1te. Potraviny maj\u00fa by\u0165 zdrojom energie a nikto sa po ich konzum\u00e1cii nechce c\u00edti\u0165 zle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to, \u017ee spr\u00e1vny v\u00fdber jedla za\u010d\u00edna u\u017e n\u00e1kupom. Ke\u010f svoju \u0161pajzu napln\u00edte len \u010dipsami, sladkos\u0165ami a ultraspracovan\u00fdmi potravinami, \u0165a\u017eko potom svoj jed\u00e1lni\u010dek postav\u00edte na vyv\u00e1\u017een\u00fdch pokrmoch s dostatkom ovocia, zeleniny a potrebn\u00fdch \u017eiv\u00edn.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak neviete, ako na zdrav\u00fd n\u00e1kup, m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-spravne-vyberat-a-nakupovat-potraviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tipov, ako spr\u00e1vne vybera\u0165 a nakupova\u0165 potraviny<\/strong><\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno sa v\u00e1m mindful eating alebo vedom\u00e9 jedenie zd\u00e1 zo za\u010diatku a\u017e ve\u013emi zlo\u017eit\u00e9. Samozrejme, ke\u010f sa nad t\u00fdm zamysl\u00edte, zist\u00edte, \u017ee <strong>ide o prirodzen\u00e9 princ\u00edpy, ktor\u00e9 by sme mali vn\u00edma\u0165 ako samozrejmos\u0165<\/strong>. Je dos\u0165 mo\u017en\u00e9, \u017ee na nich zab\u00fadate kv\u00f4li r\u00fdchlemu \u017eivotn\u00e9mu tempu a nekone\u010dn\u00e9mu mno\u017estvu podnetov, ktor\u00e9 s\u00fa v\u0161ade okolo n\u00e1s. Ide v\u0161ak o \u00faplne be\u017en\u00e9 veci. <strong>Jes\u0165, ke\u010f m\u00e1 \u010dlovek hlad, presta\u0165 jes\u0165, ke\u010f je s\u00fdty, s\u00fastredi\u0165 sa na jedlo, dostato\u010dne \u017eu\u0165 alebo sa vyh\u00fdba\u0165 potravin\u00e1m, ktor\u00e9 mu nerobia dobre. <\/strong>Vytvorte si z vedom\u00e9ho jedenia vlastn\u00fa v\u00fdzvu, ktor\u00fa prisp\u00f4sob\u00edte na mieru svojim s\u00fa\u010dasn\u00fdm stravovac\u00edm n\u00e1vykom. Za\u010da\u0165 m\u00f4\u017eete hne\u010f pri \u010fal\u0161om jedle. Sami uvid\u00edte, \u017ee<strong> skoro poc\u00edtite pozit\u00edvne benefity tohto stravovania<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na tom s jedlom vy? Zara\u010fujete sa medzi t\u00fdch, ktor\u00ed si <strong>vychutnaj\u00fa ka\u017ed\u00e9 s\u00fasto alebo do seba napch\u00e1te obed v r\u00fdchlosti<\/strong> a vlastne ani neviete, ako chutil? Pode\u013ete sa s nami v koment\u00e1roch o svoje sk\u00fasenosti a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Ur\u010dite sa s vami tie\u017e radi pustia do tejto netradi\u010dnej stravovacej v\u00fdzvy.<\/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\/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\/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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>T\u00e1to 30-d\u0148ov\u00e1 stravovacia v\u00fdzva nav\u017edy zmen\u00ed v\u00e1\u0161 poh\u013ead na jedlo. Navy\u0161e m\u00f4\u017ee pom\u00f4c\u0165 s chudnut\u00edm \u010di z\u00e1chvatov\u00fdm prejedan\u00edm, preto\u017ee v\u00e1s nau\u010d\u00ed spr\u00e1vne jes\u0165. Tak \u010do, tie\u017e sa prid\u00e1te?<\/p>\n","protected":false},"author":100,"featured_media":253413,"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":[6046,6067,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-256079","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-dieta","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30-d\u0148ov\u00e1 v\u00fdzva, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako natrvalo schudn\u00fa\u0165 bez di\u00e9t? Pom\u00f4\u017ee v\u00e1m 30-d\u0148ov\u00e1 v\u00fdzva v podobe mindful eating (vedom\u00e9 jedenie). Nau\u010dte sa vn\u00edma\u0165 sign\u00e1ly tela a zbavte sa tr\u00e1viacich \u0165a\u017ekost\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-d\u0148ov\u00e1 v\u00fdzva, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako natrvalo schudn\u00fa\u0165 bez di\u00e9t? Pom\u00f4\u017ee v\u00e1m 30-d\u0148ov\u00e1 v\u00fdzva v podobe mindful eating (vedom\u00e9 jedenie). 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