{"id":286368,"date":"2021-11-10T11:11:00","date_gmt":"2021-11-10T10:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286368"},"modified":"2023-09-22T15:34:31","modified_gmt":"2023-09-22T13:34:31","slug":"najcastejsie-chyby-pri-ranajkach","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/najcastejsie-chyby-pri-ranajkach\/","title":{"rendered":"6 naj\u010dastej\u0161\u00edch ch\u00fdb sp\u00e4t\u00fdch s ra\u0148ajkami a ako ich napravi\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\/najcastejsie-chyby-pri-ranajkach\/#6_najcastejsich_chyb_suvisiacich_s_ranajkami\" title=\"6 naj\u010dastej\u0161\u00edch ch\u00fdb s\u00favisiacich s ra\u0148ajkami\">6 naj\u010dastej\u0161\u00edch ch\u00fdb s\u00favisiacich s ra\u0148ajkami<\/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\/najcastejsie-chyby-pri-ranajkach\/#1_Sladke_pecivo_a_kavovy_dezert_v_podobe_latte_so_slahackou\" title=\"1. Sladk\u00e9 pe\u010divo a k\u00e1vov\u00fd dezert v podobe latt\u00e9 so \u0161\u013eaha\u010dkou\">1. Sladk\u00e9 pe\u010divo a k\u00e1vov\u00fd dezert v podobe latt\u00e9 so \u0161\u013eaha\u010dkou<\/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\/najcastejsie-chyby-pri-ranajkach\/#2_Tekute_ranajky_vo_forme_smoothie\" title=\"2. Tekut\u00e9 ra\u0148ajky vo forme smoothie&nbsp;\">2. Tekut\u00e9 ra\u0148ajky vo forme smoothie&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-chyby-pri-ranajkach\/#3_Vysokokaloricke_jedlo_plne_tuku_a_cukru\" title=\"3. Vysokokalorick\u00e9 jedlo pln\u00e9 tuku a cukru\">3. Vysokokalorick\u00e9 jedlo pln\u00e9 tuku a cukru<\/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\/najcastejsie-chyby-pri-ranajkach\/#4_Potraviny_s_minimom_kalorii\" title=\"4. Potraviny s minimom kal\u00f3ri\u00ed\">4. Potraviny s minimom kal\u00f3ri\u00ed<\/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\/najcastejsie-chyby-pri-ranajkach\/#5_Sladke_cerealie_musli_alebo_granola\" title=\"5. Sladk\u00e9 cere\u00e1lie, m\u00fcsli alebo granola&nbsp;\">5. Sladk\u00e9 cere\u00e1lie, m\u00fcsli alebo granola&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-chyby-pri-ranajkach\/#6_Zabudate_na_ovocie_a_zeleninu\" title=\"6. Zab\u00fadate na ovocie a zeleninu\">6. Zab\u00fadate na ovocie a zeleninu<\/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\/najcastejsie-chyby-pri-ranajkach\/#Co_vsetko_by_mali_obsahovat_vyvazene_ranajky\" title=\"\u010co v\u0161etko by mali obsahova\u0165 vyv\u00e1\u017een\u00e9 ra\u0148ajky?\">\u010co v\u0161etko by mali obsahova\u0165 vyv\u00e1\u017een\u00e9 ra\u0148ajky?<\/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\/najcastejsie-chyby-pri-ranajkach\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ra\u0148ajkami m\u00f4\u017eete skvelo od\u0161tartova\u0165 de\u0148, ale aj negat\u00edvne ovplyvni\u0165 to, ako sa budete c\u00edti\u0165 v priebehu dopoludnia. Dos\u0165 toti\u017e z\u00e1le\u017e\u00ed na ich zlo\u017een\u00ed. Nejde len o to dosta\u0165 do seba kal\u00f3rie z n\u00e1hodn\u00e9ho jedla, ktor\u00e9 zbad\u00e1te ako prv\u00e9 po otvoren\u00ed chladni\u010dky. <strong>Podstatn\u00fa \u00falohu tu zohr\u00e1va samotn\u00fd v\u00fdber potrav\u00edn a ich nutri\u010dn\u00e9 hodnoty.<\/strong> Pr\u00e1ve s t\u00fdm v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 dne\u0161n\u00fd \u010dl\u00e1nok, ktor\u00fd odhal\u00ed naj\u010dastej\u0161ie chyby pri v\u00fdbere ra\u0148ajok a z\u00e1rove\u0148 v\u00e1m porad\u00ed, ako ich napravi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_najcastejsich_chyb_suvisiacich_s_ranajkami\"><\/span>6 naj\u010dastej\u0161\u00edch ch\u00fdb s\u00favisiacich s ra\u0148ajkami<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prakticky nie je ni\u010d zl\u00e9 na tom da\u0165 si raz za \u010das vypr\u00e1\u017ean\u00e9 palacinky s \u010dokol\u00e1dou a dvojitou porciou \u0161\u013eaha\u010dky alebo p\u00e1rky s bielym pe\u010divom. Pokia\u013e v\u0161ak budete ka\u017ed\u00fd de\u0148 za\u010d\u00edna\u0165 ra\u0148ajkami, ktor\u00e9 nesp\u013a\u0148aj\u00fa z\u00e1kladn\u00e9 pravidl\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrav\u00e9ho stravovania<\/a>, \u010dasom m\u00f4\u017eete pozorova\u0165 mno\u017estvo negat\u00edvnych d\u00f4sledkov. Riskujete napr\u00edklad<strong> probl\u00e9my s koncentr\u00e1ciou <\/strong>v pr\u00e1ci \u010di \u0161kole alebo <strong>spomalenie chudnutia<\/strong> v pr\u00edpade, \u017ee sa sna\u017e\u00edte zhodi\u0165 nieko\u013eko k\u00edl. Nehovoriac o tom, \u017ee sa najm\u00e4 po v\u00e4\u010d\u0161om a tu\u010dnej\u0161om jedle budete c\u00edti\u0165 prejeden\u00ed a sk\u00f4r <strong>unaven\u00ed<\/strong> ako pln\u00ed energie. Po\u010fme si predstavi\u0165 tie naj\u010dastej\u0161ie chyby, ktor\u00e9 rob\u00edte v s\u00favislosti s ra\u0148ajkami. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Sladke_pecivo_a_kavovy_dezert_v_podobe_latte_so_slahackou\"><\/span>1. Sladk\u00e9 pe\u010divo a k\u00e1vov\u00fd dezert v podobe latt\u00e9 so \u0161\u013eaha\u010dkou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak\u00e9 ra\u0148ajky by v\u00e1m ur\u010dite z\u00e1videl aj Homer Simpson, ale z h\u013eadiska zlo\u017eenia nie s\u00fa \u00faplne ide\u00e1lne. Croissanty, donuty, \u0161i\u0161ky, kol\u00e1\u010de a \u010fal\u0161ie druhy typicky vysoko priemyselne&nbsp; spracovan\u00e9ho sladk\u00e9ho pe\u010diva toti\u017e be\u017ene <strong>obsahuj\u00fa vysok\u00fd podiel cukru, nevhodn\u00fdch (trans) tukov a \u010dasto aj soli<\/strong> na zv\u00fdraznenie chuti. Navy\u0161e s\u00fa <strong>chudobn\u00e9 na vitam\u00edny, miner\u00e1lne l\u00e1tky aj bielkoviny a vl\u00e1kninu<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa s pocitom nas\u00fdtenia. Ke\u010f si k tak\u00fdm ra\u0148ajk\u00e1m d\u00e1te e\u0161te sirupom osladen\u00fa k\u00e1vu s mliekom a \u0161\u013eaha\u010dkou, z\u00edskate namiesto povzbudiv\u00e9ho n\u00e1poja k\u00e1vov\u00fd dezert. V kone\u010dnom d\u00f4sledku m\u00e1te poriadnu kalorick\u00fa bombu, ktor\u00e1 nie je \u00faplne ide\u00e1lna pre \u0161tart do nov\u00e9ho d\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno sa tie\u017e cestou z pr\u00e1ce \u010di zo \u0161koly z \u010dasu na \u010das zastav\u00edte v pek\u00e1rni po \u010derstv\u00e9 sladk\u00e9 pe\u010divo, ktor\u00e9 zjete e\u0161te po\u010das ch\u00f4dze. V\u010faka<strong> vysok\u00e9mu obsahu cukru <\/strong>poc\u00edtite pr\u00edval energie, z\u00e1rove\u0148 sa dostavia aj ve\u013emi pr\u00edjemn\u00e9 uspokojiv\u00e9 pocity v\u010faka <strong>zv\u00fd\u0161enej hladine horm\u00f3nu dopam\u00edn<\/strong>. Tento euforick\u00fd stav v\u0161ak, \u017eia\u013e, odznie tak r\u00fdchlo, ako pri\u0161iel. R\u00fdchla energia z cukrov sa toti\u017e \u010doskoro vstrebe, a to je chv\u00ed\u013ea, kedy sa zase za\u010d\u00edna oz\u00fdva\u0165 hladn\u00fd \u017eal\u00fadok so \u017eiados\u0165ou o \u010fal\u0161ie jedlo. Ak siahnete po \u010fal\u0161ej sladkosti, ktor\u00e1 v\u00e1s vr\u00e1ti na dopam\u00ednov\u00fa vlnu, namiesto koncentr\u00e1cie na pr\u00e1cu a \u0161t\u00fadium&nbsp; budete zrejme po zvy\u0161ok dopoludnia prem\u00fd\u0161\u013ea\u0165, \u010do \u010fal\u0161ie zhltn\u00fa\u0165. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg\" alt=\"Nev\u00fdhody sladk\u00e9ho pe\u010diva a osladenej k\u00e1vy na ra\u0148ajky\" class=\"wp-image-309247\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Nev\u00fdhody sladk\u00e9ho pe\u010diva a osladenej k\u00e1vy na ra\u0148ajky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako si pripravi\u0165 zdrav\u0161iu verziu ra\u0148ajok?<\/h3>\n\n\n\n<p>Nemus\u00edte sa hne\u010f vzda\u0165 svojej ka\u017edodennej n\u00e1v\u0161tevy ob\u013e\u00fabenej pek\u00e1rne. No preto, aby v\u00e1s jedlo zas\u00fdtilo na dlh\u0161\u00ed \u010das a poskytlo cenn\u00e9 \u017eiviny, treba urobi\u0165 nieko\u013eko \u00faprav.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eete za\u010da\u0165 t\u00fdm, \u017ee k sladk\u00e9mu pe\u010divu <strong>prid\u00e1te <\/strong>napr\u00edklad nesladen\u00fd <strong>jogurt <\/strong>s ni\u017e\u0161\u00edm percentom tuku<strong> a k\u00fasok \u010derstv\u00e9ho ovocia<\/strong>.<\/li>\n\n\n\n<li>\u010eal\u0161\u00edm krokom m\u00f4\u017ee by\u0165 <strong>v\u00fdmena sladk\u00e9ho pe\u010diva za slan\u00e9<\/strong>. Sk\u00faste n\u00e1js\u0165 nejak\u00fd druh, ktor\u00fd obsahuje ide\u00e1lne vysok\u00fd podiel celozrnnej m\u00faky. K tomu si m\u00f4\u017eete prida\u0165 kvalitn\u00fa <strong>\u0161unku, syr, \u010derstv\u00fa zeleninu<\/strong> a pred pr\u00e1cou si v\u0161etko nachv\u00ed\u013eu v pokoji vychutn\u00e1va\u0165.<\/li>\n\n\n\n<li>Ak r\u00e1no nem\u00e1te \u010das, m\u00f4\u017eete si pripravi\u0165 ra\u0148ajky <strong>de\u0148 vopred<\/strong>. \u010co napr\u00edklad tak\u00e9 <strong>ra\u0148ajky do poh\u00e1ra<\/strong> v podobe fermentovan\u00fdch<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fermentovane-overnight-vlocky-s-orieskami-a-ovocim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> overnight vlo\u010diek<\/a>? R\u00e1no si ich len vezmete z chladni\u010dky a v pokoji zjete bez zbyto\u010dn\u00e9ho stresu.<\/li>\n\n\n\n<li>Sladk\u00e9 pe\u010divo, ako s\u00fa napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-cokoladove-donuty-s-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokol\u00e1dov\u00e9 donuty<\/a>, si m\u00f4\u017eete <strong>upiec\u0165 doma v zdrav\u0161ej verzii<\/strong>. V porovnan\u00ed s typick\u00fdmi donutmi z obchodu si takto priprav\u00edte vyv\u00e1\u017eenej\u0161ie jedlo s v\u00e4\u010d\u0161\u00edm podielom bielkov\u00edn a vl\u00e1kniny.<\/li>\n\n\n\n<li><strong>Sk\u00faste postupne nahradi\u0165 aj ob\u013e\u00faben\u00fa sladen\u00fa k\u00e1vu.<\/strong> Na za\u010diatok si dajte napr\u00edklad men\u0161ie mno\u017estvo \u0161\u013eaha\u010dky, potom uberte z cukru a \u010dasom si mo\u017eno ob\u013e\u00fabite nesladen\u00e9 lungo s trochou polotu\u010dn\u00e9ho alebo n\u00edzkotu\u010dn\u00e9ho mlieka. Namiesto cukru m\u00f4\u017eete na sladenie vyu\u017e\u00edva\u0165 bezkalorick\u00e9 <a aria-label=\"sladidla (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladidl\u00e1<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" 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=\"105964,107113,107605,108277,115885\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tekute_ranajky_vo_forme_smoothie\"><\/span>2. Tekut\u00e9 ra\u0148ajky vo forme smoothie&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie pln\u00e9 ovocia a zeleniny sa s\u00edce m\u00f4\u017ee tv\u00e1ri\u0165 ako to najzdrav\u0161ie jedlo na svete, ale nie je v\u0161etko zlato, \u010do sa bly\u0161t\u00ed.<strong> Obsahuje s\u00edce vitam\u00edny, miner\u00e1lne l\u00e1tky a nejak\u00fa t\u00fa vl\u00e1kninu, ale \u010dasto mu ch\u00fdbaj\u00fa bielkoviny a zdrav\u00e9 tuky. <\/strong>Predstavte si v\u0161etky ingrediencie, ktor\u00e9 ste do\u0148 dali, a ved\u013ea nich poh\u00e1r smoothie n\u00e1poja z nich pripraven\u00fd. Vypi\u0165 tak\u00e9 mno\u017estvo jedla nie je \u017eiadny probl\u00e9m, ale dok\u00e1zali by ste to zjes\u0165? Asi nie. <strong>Tekut\u00e1 strava m\u00e1 v\u0161eobecne men\u0161\u00ed vplyv na pocit s\u00fdtosti ako pevn\u00e9 jedlo.<\/strong> V podobe n\u00e1poja preto do seba dostanete ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed a cukru, ale pocit nas\u00fdtenia nezostane ve\u013emi dlho. Preferencia pevnej stravy je d\u00f4le\u017eit\u00e1 aj z toho d\u00f4vodu, \u017ee pre \u010dloveka je hr\u00fdz\u0165 \u00faplne prirodzen\u00e9. Pri tomto procese sa strava nielen rozomie\u013ea, ale doch\u00e1dza aj k prvej f\u00e1ze tr\u00e1venia a mie\u0161an\u00ed s enz\u00fdmami. <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20136]<\/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\">Ako si pripravi\u0165 zdrav\u0161iu verziu ra\u0148ajok?<\/h3>\n\n\n\n<p>Ke\u010f nem\u00e1te \u010das alebo chu\u0165 na pevn\u00e9 jedlo a chcete si pripravi\u0165 smoothie, myslite na nieko\u013eko z\u00e1kladn\u00fdch pravidiel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010det kusov ovocia obmedzte na 1 \u2013 2.<\/strong><\/li>\n\n\n\n<li><strong>Pridajte zdrav\u00e9 tuky <\/strong>\u2013 ly\u017ei\u010dku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a> masla, semienka (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slne\u010dnicov\u00e9<\/a>, <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-konopne-semienka-lupane-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konopn\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-kakaove-boby-drvene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakaov\u00e9 b\u00f4by<\/a>) alebo 1\/4 \u2013 1\/2 avok\u00e1da.<\/li>\n\n\n\n<li><strong>Nezabudnite ani na bielkoviny.<\/strong> Pom\u00f4c\u0165 m\u00f4\u017ee nesladen\u00fd jogurt, tvaroh, mlieko, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edn<\/a> alebo ich kombin\u00e1cia.<\/li>\n\n\n\n<li><strong>Pridajte komplexn\u00e9 sacharidy<\/strong>, napr\u00edklad v podobe zarovnanej ly\u017eice ovsen\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010diek<\/a>, ktor\u00e9 obsahuj\u00fa vl\u00e1kninu a postupne sa uvo\u013e\u0148uj\u00facu energiu.<\/li>\n\n\n\n<li><strong>Mno\u017estvo vl\u00e1kniny a pocit s\u00fdtosti zv\u00fd\u0161ite<\/strong> aj pou\u017eit\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllia<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dnej vl\u00e1kniny<\/a>.<\/li>\n<\/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 krokom si vytvor\u00edte komplexn\u00fd smoothie n\u00e1poj, ktor\u00fd v\u00e1m dod\u00e1 postupne sa uvo\u013e\u0148uj\u00facu energiu na dlh\u0161\u00ed \u010das, d\u00f4le\u017eit\u00e9 \u017eiviny a tie\u017e pocit s\u00fdtosti, ktor\u00fd len tak nevymizne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ktor\u00e9 \u010fal\u0161ie potraviny m\u00f4\u017eu p\u00f4sobi\u0165 zdravo, ale v skuto\u010dnosti to tak v\u00f4bec nemus\u00ed by\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-zdravych-potravin-ktore-vam-vo-velkom-mnozstve-skodia\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 potrav\u00edn, ktor\u00e9 sa ako zdrav\u00e9 iba tv\u00e1ria<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg\" alt=\"Zdrav\u00e9 smoothie na ra\u0148ajky\" class=\"wp-image-309275\" style=\"width:843px;height:542px\" width=\"843\" height=\"542\" title=\"Zdrav\u00e9 smoothie na ra\u0148ajky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vysokokaloricke_jedlo_plne_tuku_a_cukru\"><\/span>3. Vysokokalorick\u00e9 jedlo pln\u00e9 tuku a cukru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Anglick\u00e9 ra\u0148ajky alebo jedlo s nieko\u013ek\u00fdmi chodmi, ktor\u00e9 na \u010dloveka \u00fato\u010dia najm\u00e4 na r\u00f4znych dovolenk\u00e1ch, nie je na ka\u017edodennej b\u00e1ze \u00faplne ide\u00e1lne. Zrejme sa po \u0148om budete <strong>c\u00edti\u0165 prejeden\u00ed, unaven\u00ed<\/strong> a m\u00f4\u017eu sa objavi\u0165 aj \u0165a\u017ekosti so s\u00fastreden\u00edm na pr\u00e1cu \u010di \u0161t\u00fadium. \u010casto sa sklad\u00e1 z ve\u013ekej porcie \u00faden\u00edn, tu\u010dn\u00fdch syrov, vypr\u00e1\u017ean\u00fdch vajec, sladk\u00e9ho pe\u010diva a sladen\u00fdch n\u00e1pojov. Z\u00edskate tak<strong> energetick\u00fa bombu pln\u00fa tuku, cukru a soli<\/strong>. Ch\u00fdba\u0165 v\u0161ak bude pravdepodobne vl\u00e1knina, vitam\u00edny a miner\u00e1lne l\u00e1tky.<\/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 si pripravi\u0165 zdrav\u0161iu verziu?<\/h3>\n\n\n\n<p>Doma aj na dovolenke si v\u00e4\u010d\u0161inou m\u00f4\u017eete vybra\u0165 zdrav\u0161iu verziu ra\u0148ajok, ktor\u00e1 v\u00e1s neusp\u00ed, ale naopak dod\u00e1 postupne sa uvo\u013e\u0148uj\u00facu energiu na zvl\u00e1dnutie dopolud\u0148aj\u0161\u00edch povinnost\u00ed. Sta\u010d\u00ed sa riadi\u0165 nasleduj\u00facimi pravidlami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ra\u0148ajky by mali obsahova\u0165 100 \u2013 150 g zeleniny alebo ovocia.<\/strong> To zodpoved\u00e1 asi 1 \u2013 2 men\u0161\u00edm a\u017e stredne ve\u013ek\u00fdm kusom.<\/li>\n\n\n\n<li><strong>Pri v\u00fdbere pe\u010diva dajte prednos\u0165 ide\u00e1lne tomu, ktor\u00e9 obsahuje celozrnn\u00fa m\u00faku<\/strong> (ra\u017en\u00fa, \u0161paldov\u00fa alebo p\u0161eni\u010dn\u00fa). V porovnan\u00ed s rafinovan\u00fdm variantom m\u00e1 toti\u017e typicky viac vl\u00e1kniny, ktor\u00e1 pom\u00f4\u017ee zv\u00fd\u0161i\u0165 pocit s\u00fdtosti, navy\u0161e je prospe\u0161n\u00e1 pre zdrav\u00e9 tr\u00e1venie.<\/li>\n\n\n\n<li><strong>Pri masle a in\u00fdch zdrojoch tukov si str\u00e1\u017ete porciu<\/strong> (do 10 \u2013 20 g, \u010do zodpoved\u00e1 pribli\u017ene ve\u013ekosti v\u00e1\u0161ho palca) alebo ich \u010diasto\u010dne \u010di \u00faplne nahra\u010fte in\u00fdmi n\u00e1tierkami na b\u00e1ze tvarohu alebo strukov\u00edn (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/hummus-lovege.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hummus<\/a>).<\/li>\n\n\n\n<li><strong>Pridajte bielkoviny.<\/strong> Vhodn\u00fd je tvrd\u00fd syr do 30 % tuku, uvaren\u00e9 vajce, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> alebo n\u00e1tierka zo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sardinky-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardiniek<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniaka<\/a>. V r\u00e1mci \u00faden\u00edn preferujte \u0161unku s vysok\u00fdm podielom m\u00e4sa (najvy\u0161\u0161ia akos\u0165) a s \u010do najni\u017e\u0161\u00edm mno\u017estvom soli (ide\u00e1lne pod 2,2 g v 100 g).<\/li>\n\n\n\n<li><strong>Na pitie si zvo\u013ete rieden\u00fd d\u017e\u00fas alebo \u010dist\u00fa vodu<\/strong>, nesladen\u00fa k\u00e1vu \u010di \u010daj.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg\" alt=\"Ako pripravi\u0165 zdrav\u00e9 ra\u0148ajky z pe\u010diva?\" class=\"wp-image-309294\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako pripravi\u0165 zdrav\u00e9 ra\u0148ajky z pe\u010diva?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Potraviny_s_minimom_kalorii\"><\/span>4. Potraviny s minimom kal\u00f3ri\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno sa pr\u00e1ve sna\u017e\u00edte schudn\u00fa\u0165 a h\u013ead\u00e1te sp\u00f4soby, ako jes\u0165 \u010do najmenej kal\u00f3ri\u00ed. Na ra\u0148ajky si preto d\u00e1vate len vaje\u010dn\u00e9 bielky so <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1tom <\/a>alebo n\u00edzkotu\u010dn\u00fd jogurt. Tento pr\u00edstup sa, \u017eia\u013e, ve\u013emi nevypl\u00e1ca. <strong>Tak\u00e9 jedlo m\u00e1 toti\u017e pr\u00edli\u0161 m\u00e1lo kal\u00f3ri\u00ed, sacharidov, tukov, vl\u00e1kniny a zrejme aj v\u0161etk\u00fdch ostatn\u00fdch \u017eiv\u00edn.<\/strong> Pravdepodobne v\u00e1s ani chu\u0165ovo neuspokoj\u00ed a budete po \u0148om ma\u0165 ve\u013emi skoro hlad, ktor\u00fd v\u00e1s nenech\u00e1 s\u00fastredi\u0165 sa na pr\u00e1cu \u010di u\u010denie sa. Zrejme potom zjete to prv\u00e9, \u010do objav\u00edte v komore alebo v pracovnej z\u00e1suvke. Tento pr\u00edstup n\u00e1sledne m\u00f4\u017ee vies\u0165 k epiz\u00f3dam prejedania sa a naru\u0161enia zdrav\u00e9ho vz\u0165ahu k jedlu. \u013dahko sa tak dostanete do <strong>koloto\u010da hladovania a r\u00fdchleho chudnutia<\/strong>, po ktorom nasleduje prejedanie sa a op\u00e4tovn\u00fd n\u00e1rast hmotnosti. Takto dosiahnete sk\u00f4r naru\u0161en\u00e9 sebavedomie a zdravie ako udr\u017eate\u013en\u00e9 v\u00fdsledky. Nie je potom lep\u0161ie na to \u00eds\u0165 \u00faplne inak? <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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\">Ako si pripravi\u0165 zdrav\u0161iu verziu?<\/h3>\n\n\n\n<p><strong>Ani pri chudnut\u00ed by ste nemali zab\u00fada\u0165 na <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>pestros\u0165 a vyv\u00e1\u017eenos\u0165 jed\u00e1lni\u010dka<\/strong><\/a>. Ka\u017ed\u00e9 jedlo by teda malo by\u0165 zdrojom v\u0161etk\u00fdch d\u00f4le\u017eit\u00fdch \u017eiv\u00edn, medzi ktor\u00e9 patria bielkoviny, sacharidy, tuky, vitam\u00edny a miner\u00e1lne l\u00e1tky. Ve\u013ek\u00fa rolu zohr\u00e1va aj vl\u00e1knina, ktor\u00e1 sa postar\u00e1 o vy\u0161\u0161\u00ed pocit s\u00fdtosti a podporu zdrav\u00e9ho tr\u00e1venia. Pripravi\u0165 ra\u0148ajky, ktor\u00e9 toto sp\u013a\u0148aj\u00fa, nie je ni\u010d zlo\u017eit\u00e9. Sta\u010d\u00ed dr\u017ea\u0165 sa nieko\u013ek\u00fdch z\u00e1kladn\u00fdch pravidiel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jedlo by nemalo by\u0165 zlo\u017een\u00e9 len zo z\u00e1kladn\u00fdch potravinov\u00fdch zdrojov bielkov\u00edn, tukov a sacharidov, ale aj z \u010derstvej zeleniny alebo ovocia.<\/strong> V\u010faka nim z\u00edskate prospe\u0161n\u00fa vl\u00e1kninu, vitam\u00edny, miner\u00e1lne l\u00e1tky a tie\u017e cenn\u00e9 antioxidanty.<\/li>\n\n\n\n<li><strong>Vyberte si zdroj komplexn\u00fdch sacharidov.<\/strong> Perfektne posl\u00fa\u017eia napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, poh\u00e1nkov\u00e1 \u010di ry\u017eov\u00e1 ka\u0161a alebo celozrnn\u00e9 pe\u010divo.<\/li>\n\n\n\n<li><strong>Pridajte bielkoviny.<\/strong> Do ka\u0161e zamie\u0161ajte napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edn<\/a>, gr\u00e9cky jogurt, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh <\/a>alebo vaje\u010dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielky<\/a>. Na pe\u010divo si m\u00f4\u017eete da\u0165 tvrd\u00fd n\u00edzkotu\u010dn\u00fd syr, kvalitn\u00fa \u0161unku alebo nakr\u00e1jan\u00e9 uvaren\u00e9 vajce.<\/li>\n\n\n\n<li><strong>Nezabudnite ani na tuky, najm\u00e4 tie zdrav\u00e9.<\/strong> Do ka\u0161e a jogurtov sa skvelo hod\u00ed ly\u017ei\u010dka <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">orie\u0161kov\u00e9ho masla<\/a> alebo semienka \u010di orechy. Jedna ich porcia je pribli\u017ene rovnako ve\u013ek\u00e1 ako 1 \u2013 2 palce na va\u0161ej ruke. Pe\u010divo natrite tenkou vrstvou masla alebo n\u00e1tierkou s tvarohov\u00fdm \u010di strukovinov\u00fdm z\u00e1kladom.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak jete celkovo m\u00e1lo a z\u00e1rove\u0148 \u0161portujete, m\u00f4\u017eu sa u v\u00e1s \u010dasom objavi\u0165 probl\u00e9my, o ktor\u00fdch sa viac dozviete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako bojova\u0165 so stratou men\u0161tru\u00e1cie a \u010fal\u0161\u00edmi pr\u00edznakmi \u017eenskej atletickej tri\u00e1dy?<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"696\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg\" alt=\"Zdrav\u00e9 cere\u00e1lie alebo granola na ra\u0148ajky\" class=\"wp-image-309308\" title=\"Zdrav\u00e9 cere\u00e1lie alebo granola na ra\u0148ajky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-248x400.jpeg 248w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-952x1536.jpeg 952w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-1269x2048.jpeg 1269w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-scaled.jpeg 1586w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/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=\"5_Sladke_cerealie_musli_alebo_granola\"><\/span>5. Sladk\u00e9 cere\u00e1lie, m\u00fcsli alebo granola&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno u\u017e od detstva milujete sladk\u00e9 cere\u00e1lie alebo ste ned\u00e1vno objavili granolu, ktor\u00fa jete st\u00e1le dokola. Tieto potraviny v\u0161ak \u010dasto <strong>obsahuj\u00fa prive\u013ea cukru<\/strong>, \u010do sa v\u017edy nemus\u00ed vyplati\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po ich zjeden\u00ed tak s\u00edce m\u00f4\u017eete pozorova\u0165 r\u00fdchly vzostup energie, ten je v\u0161ak nasledovan\u00fd rovnako r\u00fdchlym p\u00e1dom. Klesaj\u00faca hladina cukru potom m\u00f4\u017ee ma\u0165 na svedom\u00ed aj v\u00e4\u010d\u0161\u00ed pocit \u00fanavy a nepr\u00edjemn\u00e9ho hladu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To e\u0161te zvy\u010dajne umoc\u0148uje aj n\u00edzky podiel bielkov\u00edn a vl\u00e1kniny, ktor\u00fd je rovnako typick\u00fd pre sladk\u00e9 ra\u0148ajkov\u00e9 cere\u00e1lie. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako si pripravi\u0165 zdrav\u0161iu verziu?<\/h3>\n\n\n\n<p>Ako si vychutna\u0165 sladk\u00e9 ra\u0148ajky o nie\u010do zdrav\u0161ie? Ani to nie je probl\u00e9m. Op\u00e4\u0165 sa sta\u010d\u00ed riadi\u0165 nieko\u013ek\u00fdmi jednoduch\u00fdmi pravidlami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sladk\u00e9 cere\u00e1lie s\u010dasti nahra\u010fte ovsen\u00fdmi vlo\u010dkami<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">granolou<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">m\u00fcsli<\/a> s ni\u017e\u0161\u00edm obsahom pridan\u00e9ho cukru.<\/li>\n\n\n\n<li><strong>Priho\u010fte porciu (100 \u2013 150 g) \u010derstv\u00e9ho ovocia.<\/strong><\/li>\n\n\n\n<li><strong>Namiesto mlieka pou\u017eite nesladen\u00fd jogurt<\/strong> s n\u00edzkym percentom tuku alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00edn<\/a> rozmie\u0161an\u00fd vo vode. V jedle budete ma\u0165 preto viac bielkov\u00edn.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zabudate_na_ovocie_a_zeleninu\"><\/span>6. Zab\u00fadate na ovocie a zeleninu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ovocie a <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\"><strong>zelenina<\/strong> <\/a>s\u00fa skvel\u00fdm zdrojom vl\u00e1kniny, vitam\u00ednov, miner\u00e1lnych l\u00e1tok a cenn\u00fdch antioxidantov. V jed\u00e1lni\u010dku by sa preto mali objavova\u0165 \u010do naj\u010dastej\u0161ie. <strong>Denne <\/strong>by mal ka\u017ed\u00fd z n\u00e1s zjes\u0165 asi <strong>500 \u2013 600 g<\/strong> t\u00fdchto superpotrav\u00edn.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>To predstavuje pribli\u017ene 2 kusy stredne ve\u013ek\u00e9ho ovocia a 3 stredn\u00e9 kusy zeleniny. Tie nemus\u00edte zjes\u0165 naraz. Ide\u00e1lne je, ke\u010f si ich rozdel\u00edte do v\u0161etk\u00fdch denn\u00fdch jed\u00e1l. Nemali by teda ch\u00fdba\u0165 ani na ra\u0148ajky. Postaraj\u00fa sa v nich o pocit nas\u00fdtenia a pr\u00edjem mikro\u017eiv\u00edn. <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<h3 class=\"wp-block-heading\">Ako prepa\u0161ova\u0165 ovocie a zeleninu na ra\u0148ajky?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K sladk\u00fdm ra\u0148ajk\u00e1m sa hod\u00ed \u010derstv\u00e9 \u010di rozmrazen\u00e9 ovocie<\/strong> a k slan\u00fdm zase viac zeleniny.<\/li>\n\n\n\n<li>K vaje\u010dn\u00fdm ra\u0148ajk\u00e1m, \u0161unke, syru alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">rybacej <\/a>n\u00e1tierke si pridajte nakr\u00e1jan\u00fa uhorku, mrkvu, papriku \u010di paradajky. <\/li>\n\n\n\n<li>Do jogurtu, na ka\u0161u, vafle alebo lievance si nakr\u00e1jajte jablko, ban\u00e1n, kiwi, jahody alebo pridajte \u010du\u010doriedky \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">maliny<\/a>. <\/li>\n\n\n\n<li>Ke\u010f pr\u00e1ve nem\u00e1te poruke \u010derstv\u00e9 ovocie, nahra\u010fte ho <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-banany-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00fdm<\/a>, ktor\u00e9 si v\u010faka su\u0161eniu mrazom zachov\u00e1va v\u00fd\u017eivov\u00e9 vlastnosti. Pou\u017eite ho v\u0161ak v men\u0161om mno\u017estve. Bolo toti\u017e zbaven\u00e9 vody, a m\u00e1 tak vy\u0161\u0161iu koncentr\u00e1ciu energie a cukrov v porovnan\u00ed s \u010derstv\u00fdm.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac inform\u00e1ci\u00ed o tom, ko\u013eko energie a mikro\u017eiv\u00edn obsahuje ovocie sa dozviete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ko\u013eko kal\u00f3ri\u00ed m\u00e1 ovocie a ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky obsahuje?&nbsp;<\/strong><\/a><\/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_vsetko_by_mali_obsahovat_vyvazene_ranajky\"><\/span>\u010co v\u0161etko by mali obsahova\u0165 vyv\u00e1\u017een\u00e9 ra\u0148ajky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Be\u017en\u00e9 ra\u0148ajky tvoria pribli\u017ene 15 \u2013 25 % energie z celkov\u00e9ho pr\u00edjmu za de\u0148, \u010do je typicky okolo 300 \u2013 750 kcal. Aby obsahovali v\u0161etko d\u00f4le\u017eit\u00e9, nemali by ste zabudn\u00fa\u0165 prida\u0165<strong> zdroj kvalitn\u00fdch bielkov\u00edn, sacharidov, tukov, a to v\u0161etko doplni\u0165 ovoc\u00edm a zeleninou<\/strong>. R\u00e1no tie\u017e nezabudnite na tekutiny a okrem \u0161\u00e1lky ob\u013e\u00fabenej k\u00e1vy sk\u00faste vypi\u0165 aj poh\u00e1r vody alebo hrn\u010dek nesladen\u00e9ho \u010daju.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg\" alt=\"\u010co by mali obsahova\u0165 zdrav\u00e9 ra\u0148ajky?\" class=\"wp-image-309365\" title=\"\u010co by mali obsahova\u0165 zdrav\u00e9 ra\u0148ajky?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg 765w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-272x400.jpg 272w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1045x1536.jpg 1045w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1393x2048.jpg 1393w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-scaled.jpg 1741w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/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\">Ktor\u00e9 zdroje bielkov\u00edn, sacharidov a tukov s\u00fa vhodn\u00e9 na ra\u0148ajky?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bielkoviny:<\/strong> Biely jogurt, gr\u00e9cky jogurt alebo skyr (do 3 % tuku), tvrd\u00fd syr do 30 % tuku, n\u00edzkotu\u010dn\u00fd alebo polotu\u010dn\u00fd tvaroh, polotu\u010dn\u00e9 mlieko, srv\u00e1tkov\u00fd prote\u00edn, rastlinn\u00fd prote\u00edn, vajcia alebo vaje\u010dn\u00e9 bielky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak <\/a>alebo sardinky vo vlastnej \u0161\u0165ave, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Seitan\/\" class=\"ek-link\">seitan<\/a>.<\/li>\n\n\n\n<li><strong>Komplexn\u00e9 sacharidy:<\/strong> Ovsen\u00e9 vlo\u010dky, ry\u017eov\u00e1 alebo poh\u00e1nkov\u00e1 instantn\u00e1 ka\u0161a, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-musli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a>, granola, celozrnn\u00e9 pe\u010divo a tortilla, ry\u017eov\u00e9 a kukuri\u010dn\u00e9 trvanliv\u00e9 pe\u010divo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/knackebroty-delikatess-wasa.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kn\u00e4ckebrot<\/a>,&nbsp; palacinky, vafle alebo lievance z celozrnnej m\u00faky (p\u0161eni\u010dn\u00e1, ra\u017en\u00e1, \u0161paldov\u00e1), uvaren\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>.<\/li>\n\n\n\n<li><strong>Tuky:<\/strong> Repkov\u00fd, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olivov\u00fd<\/a> alebo<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-rbd-kokosovy-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kokosov\u00fd<\/a> olej, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-mandlove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orie\u0161kov\u00e9<\/a> maslo, pr\u00edrodn\u00e9 <a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy <\/a>a semienka, gh\u00ed.<\/li>\n\n\n\n<li>Niektor\u00e9<strong> ra\u0148ajkov\u00e9 zmesi <\/strong>na pr\u00edpravu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palaciniek<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinovy-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mug cake<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161\u00ed<\/a> obsahuj\u00fa komplexn\u00fd mix bielkov\u00edn a sacharidov, ktor\u00e9 u\u013eah\u010dia pr\u00edpravu ra\u0148ajok. Potom u\u017e len sta\u010d\u00ed ra\u0148ajky dozdobi\u0165 vhodn\u00fdm jogurtom, ovoc\u00edm \u010di trochou sladk\u00e9ho sirupu a r\u00fdchle ra\u0148ajky s\u00fa na stole.<\/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\">Pr\u00edklady zdrav\u00fdch ra\u0148ajok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryzova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ry\u017eov\u00e1<\/a> ka\u0161a s prote\u00ednom, mand\u013eov\u00fdm maslom a jahodami.<\/li>\n\n\n\n<li>Prote\u00ednov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Palacinky\/\" class=\"ek-link\">palacinky <\/a>s bezkalorick\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupom<\/a> a lesn\u00fdm ovoc\u00edm.<\/li>\n\n\n\n<li>Uvaren\u00e9 vajcia, celozrnn\u00e9 pe\u010divo, cherry paradajky.&nbsp;<\/li>\n\n\n\n<li>Gr\u00e9cky jogurt s n\u00edzkym obsahom tuku, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-medom-a-mandlami-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granola <\/a>a \u010du\u010doriedky.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e si chcete pripravi\u0165 lievance s vysok\u00fdm obsahom tuku, in\u0161pirujte sa na\u0161\u00edm n\u00e1vodom v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-a-nadychane-lievance-na-3-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fitness recept: Lahodn\u00e9 a nad\u00fdchan\u00e9 lievance na 3 sp\u00f4soby<\/strong><\/a>.<\/p>\n<\/div>\n<\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrav\u00e9 ra\u0148ajky \u010dloveku prin\u00e1\u0161aj\u00fa mnoho benefitov. <strong>Pr\u00edjemne zas\u00fdtia, dodaj\u00fa energiu aj d\u00f4le\u017eit\u00e9 \u017eiviny a len tak po nich nebudete ma\u0165 hlad a nebudete sa c\u00edti\u0165 unaven\u00ed. <\/strong>Vyplat\u00ed sa preto orientova\u0165 sa v tom, ak\u00e9 potraviny vybera\u0165 a na \u010do si da\u0165 pozor. Zamerajte sa na v\u00fdber tak\u00fdch potrav\u00edn, medzi ktor\u00fdmi by ur\u010dite nemali ch\u00fdba\u0165 kvalitn\u00e9 bielkoviny, tuky aj komplexn\u00e9 sacharidy. Ke\u010f to e\u0161te dopln\u00edte o \u010derstv\u00fa zeleninu a ovocie, m\u00e1te takmer vyhran\u00e9. Potom u\u017e len sta\u010d\u00ed odsledova\u0165 si ve\u013ekos\u0165 porcie, po ktorej sa c\u00edtite pr\u00edjemne najeden\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viete o niekom, komu by tento \u010dl\u00e1nok mohol pom\u00f4c\u0165 s pr\u00edpravou vyv\u00e1\u017een\u00fdch ra\u0148ajok? Tak nev\u00e1hajte a zdie\u013eajte s n\u00edm tieto rady, ktor\u00e9 mu m\u00f4\u017eu pom\u00f4c\u0165 s energick\u00fdm \u0161tartom do nov\u00e9ho d\u0148a.<\/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\/food-preparation-mixtures\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood preparation mixtures\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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>Ra\u0148ajky maj\u00fa ve\u013ek\u00fd vplyv na to, ako sa budeme c\u00edti\u0165 po\u010das d\u0148a. Po\u010fme sa zozn\u00e1mi\u0165 s \u010dast\u00fdmi chybami pri ra\u0148ajk\u00e1ch, ktor\u00e9 ved\u00fa k \u00fatlmu po jedle a nen\u00e1padn\u00e9mu priberaniu. Z\u00e1rove\u0148 si uk\u00e1\u017eeme, ako by mali vyzera\u0165 zdrav\u00e9 ra\u0148ajky.<\/p>\n","protected":false},"author":129,"featured_media":309225,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6055,6069,6082,6127],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-286368","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-strava","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"tag-jedalnicek","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>6 naj\u010dastej\u0161\u00edch ch\u00fdb sp\u00e4t\u00fdch s ra\u0148ajkami a ako ich napravi\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako na zdrav\u00e9 ra\u0148ajky? 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