{"id":290681,"date":"2021-08-27T10:00:00","date_gmt":"2021-08-27T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290681"},"modified":"2023-11-02T12:16:05","modified_gmt":"2023-11-02T11:16:05","slug":"jak-se-zbavit-neustaleho-hladu-a-chuti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/","title":{"rendered":"Jak se zbavit neust\u00e1l\u00e9ho hladu a chut\u00ed?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#15_duvodu_proc_mate_neustale_hlad\" title=\"15 d\u016fvod\u016f, pro\u010d m\u00e1te neust\u00e1le hlad\">15 d\u016fvod\u016f, pro\u010d m\u00e1te neust\u00e1le hlad<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#1_Pijete_malo_vody\" title=\"1. Pijete m\u00e1lo vody\">1. Pijete m\u00e1lo vody<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#2_Pijete_alkohol\" title=\"2. Pijete alkohol&nbsp;\">2. Pijete alkohol&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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#3_Nejite_dostatek_bilkovin\" title=\"3. Nej\u00edte dostatek b\u00edlkovin\">3. Nej\u00edte dostatek b\u00edlkovin<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#4_Mate_ve_strave_nedostatek_tuku\" title=\"4. M\u00e1te ve strav\u011b nedostatek tuku\">4. M\u00e1te ve strav\u011b nedostatek tuku<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#5_Uprednostnujete_rafinovane_sacharidy_pred_komplexnimi\" title=\"5. Up\u0159ednost\u0148ujete rafinovan\u00e9 sacharidy p\u0159ed komplexn\u00edmi\">5. Up\u0159ednost\u0148ujete rafinovan\u00e9 sacharidy p\u0159ed komplexn\u00edmi<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#6_Malo_spite\" title=\"6. M\u00e1lo sp\u00edte\">6. M\u00e1lo sp\u00edte<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#7_Jite_malo_vlakniny\" title=\"7. J\u00edte m\u00e1lo vl\u00e1kniny\">7. J\u00edte m\u00e1lo vl\u00e1kniny<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#8_Nudite_se\" title=\"8. Nud\u00edte se&nbsp;\">8. Nud\u00edte se&nbsp;<\/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.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#9_Jste_ve_stresu\" title=\"9. Jste ve stresu&nbsp;\">9. Jste ve stresu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#10_Drzite_dietu_nebo_jite_male_porce\" title=\"10. Dr\u017e\u00edte dietu nebo j\u00edte mal\u00e9 porce\">10. Dr\u017e\u00edte dietu nebo j\u00edte mal\u00e9 porce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#11_Cvicite_vice_nez_obvykle\" title=\"11. Cvi\u010d\u00edte v\u00edce ne\u017e obvykle\">11. Cvi\u010d\u00edte v\u00edce ne\u017e obvykle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#12_Nevenujete_jidlu_dostatecnou_pozornost\" title=\"12. Nev\u011bnujete j\u00eddlu dostate\u010dnou pozornost&nbsp;\">12. Nev\u011bnujete j\u00eddlu dostate\u010dnou pozornost&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#13_Pracujete_v_noci_a_nemate_pravidelny_rezim\" title=\"13. Pracujete v noci a nem\u00e1te pravideln\u00fd re\u017eim&nbsp;\">13. Pracujete v noci a nem\u00e1te pravideln\u00fd re\u017eim&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#14_Jste_tehotna_nebo_kojite\" title=\"14. Jste t\u011bhotn\u00e1 nebo koj\u00edte\">14. Jste t\u011bhotn\u00e1 nebo koj\u00edte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#15_Zdravotni_problemy\" title=\"15. Zdravotn\u00ed probl\u00e9my\">15. Zdravotn\u00ed probl\u00e9my<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0161ichni zn\u00e1me ten nep\u0159\u00edjemn\u00fd pocit, kdy se n\u00e1m hlady sv\u00edr\u00e1 \u017ealudek, v\u0161ude kolem se oz\u00fdv\u00e1 hlasit\u00e9 kru\u010den\u00ed, sni\u017euje se soust\u0159ed\u011bnost i n\u00e1lada a v\u0161echny my\u0161lenky se obrac\u00ed k j\u00eddlu. M\u00edt ob\u010das hlad je \u00fapln\u011b p\u0159irozen\u00e9 a rozhodn\u011b bychom se tohoto pocitu nem\u011bli b\u00e1t. Je to u\u017eite\u010dn\u00fd sign\u00e1l t\u011bla, kter\u00fdm d\u00e1v\u00e1 najevo, \u017ee mu m\u00e1me doplnit energii. Stejn\u011b tak je v po\u0159\u00e1dku, kdy\u017e se ob\u010das objev\u00ed touha po obl\u00edben\u00e9 \u010dokol\u00e1d\u011b. Zbyst\u0159it byste ov\u0161em m\u011bli v p\u0159\u00edpad\u011b, \u017ee se <strong>hlad nebo chut\u011b objevuj\u00ed a\u017e p\u0159\u00edli\u0161 \u010dasto<\/strong> a znep\u0159\u00edjem\u0148uj\u00ed v\u00e1m b\u011b\u017en\u00e9 denn\u00ed fungov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku se sezn\u00e1m\u00edme s jejich mo\u017en\u00fdmi p\u0159\u00ed\u010dinami a \u0159ekneme si, jak m\u016f\u017eete s nep\u0159im\u011b\u0159en\u00fdm hladem \u010di chut\u011bmi bojovat.&nbsp;<\/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=\"15_duvodu_proc_mate_neustale_hlad\"><\/span>15 d\u016fvod\u016f, pro\u010d m\u00e1te neust\u00e1le hlad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pijete_malo_vody\"><\/span>1. Pijete m\u00e1lo vody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sly\u0161eli jste u\u017e n\u011bkdy r\u010den\u00ed, \u017ee<strong> hlad je jen p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148?<\/strong> Mo\u017en\u00e1 na tom opravdu n\u011bco bude. Pokud c\u00edt\u00edte hlad, zkuste se nap\u00edt. T\u0159eba zjist\u00edte, \u017ee ta touha po \u010dokol\u00e1d\u011b nebo dal\u0161\u00ed porci ob\u011bdu byla vlastn\u011b jen \u017e\u00edze\u0148. Voda pom\u016f\u017ee \u010d\u00e1ste\u010dn\u011b zaplnit \u017ealudek, a t\u00edm i sn\u00ed\u017eit hlad. Samoz\u0159ejm\u011b v\u00e1m nechceme \u0159\u00edkat, abyste si m\u00edsto ob\u011bdu dali 2 litry vody. <strong>Sklenice vody p\u0159ed j\u00eddlem m\u016f\u017ee b\u00fdt ale zejm\u00e9na v diet\u011b skv\u011bl\u00fdm pomocn\u00edkem.<\/strong> Mo\u017en\u00e1 v\u00e1s o tom p\u0159esv\u011bd\u010d\u00ed i v\u00fdsledky v\u00fdzkumu proveden\u00e9ho na \u0161t\u00edhl\u00fdch mu\u017e\u00edch, kte\u0159\u00ed p\u0159ed j\u00eddlem vypili 568 ml vody. Z\u00e1v\u011bry ukazuj\u00ed, \u017ee tito p\u00e1nov\u00e9 ve fin\u00e1le<strong> sn\u011bdli m\u00e9n\u011b kalori\u00ed a c\u00edtili se v\u00edce nasycen\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 v\u00fdsledky uk\u00e1zala i studie proveden\u00e1 na 50 \u017een\u00e1ch s nadv\u00e1hou, kter\u00e9 pily v\u017edy 500 ml vody p\u0159ed sn\u00eddan\u00ed, ob\u011bdem a ve\u010de\u0159\u00ed. D\u016fle\u017eit\u00e9 je zm\u00ednit, \u017ee tyto tekutiny byly nad r\u00e1mec jejich b\u011b\u017en\u00e9ho pitn\u00e9ho re\u017eimu. V\u00fdsledky po 8 t\u00fddnech uk\u00e1zaly, \u017ee \u017eeny m\u011bly <strong>ni\u017e\u0161\u00ed chu\u0165 k j\u00eddlu a tak\u00e9 se sn\u00ed\u017eila jejich t\u011blesn\u00e1 hmotnost, ani\u017e by dr\u017eely n\u011bjakou dietu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kolik vody p\u00edt?&nbsp;<\/h3>\n\n\n\n<p>Nem\u00e1 smysl do sebe zbyte\u010dn\u011b l\u00edt nadbyte\u010dn\u00e1 kvanta tekutin. Pokud m\u00e1te ov\u0161em pocit, \u017ee v\u00e1s dostate\u010dn\u011b velk\u00e1 porce j\u00eddla nezasyt\u00ed, <strong>zkuste p\u0159ed jej\u00edm sn\u011bden\u00edm vyp\u00edt sklenici vody.<\/strong> Stejn\u011b tak m\u016f\u017eete p\u00edt i b\u011bhem jeden\u00ed. Ide\u00e1ln\u00ed p\u0159\u00edjem tekutin by se m\u011bl pohybovat <strong>mezi 30\u201345 ml na kg t\u011blesn\u00e9 hmotnosti.<\/strong> Pokud je venku horko nebo cvi\u010d\u00edte, m\u016f\u017ee b\u00fdt pot\u0159eba je\u0161t\u011b vy\u0161\u0161\u00ed. \u017de m\u00e1 va\u0161e t\u011blo dostatek tekutin, m\u016f\u017eete sami zjistit podle barvy mo\u010di. Ta by m\u011bla b\u00fdt lehce \u017elut\u00e1. <strong>\u010c\u00edm je tmav\u0161\u00ed, t\u00edm v\u00edce jste dehydratovan\u00ed. <\/strong>Pokud se chcete o d\u016fle\u017eitosti pitn\u00e9ho re\u017eimu dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci.<\/a><\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee si b\u011bhem hektick\u00e9ho dne na lahev s vodou ani nevzpomenete a pak ve\u010der s hr\u016fzou zjist\u00edte, \u017ee jste vlastn\u011b <strong>skoro nic krom\u011b k\u00e1vy p\u0159es den nepili? <\/strong>Abyste nemuseli pitn\u00fd re\u017eim doh\u00e1n\u011bt ve\u010der a pak celou noc vst\u00e1vat na toaletu, zkuste si pomoci jednoduchou vychyt\u00e1vkou. Nachystejte si na telefonu <strong>bud\u00edky, kter\u00e9 v\u00e1m budou ve stanoven\u00fdch intervalech hl\u00e1sit, \u017ee se m\u00e1te nap\u00edt. <\/strong>Stejn\u011b tak m\u016f\u017ee pomoci i k tomu ur\u010den\u00e1 aplikace, jako je nap\u0159\u00edklad Water Drink Reminder \u010di Hydro Coach. I kdy\u017e m\u016f\u017ee b\u00fdt p\u0159ipom\u00edn\u00e1n\u00ed ze za\u010d\u00e1tku otrava, uvid\u00edte, \u017ee v\u00e1m <strong>pom\u016f\u017ee s vytvo\u0159en\u00edm spr\u00e1vn\u00e9ho n\u00e1vyku<\/strong> a \u010dasem u\u017e to t\u0159eba zvl\u00e1dnete i bez n\u011bj. A pokud budete m\u00edt na o\u010d\u00edch neust\u00e1le <a href=\"https:\/\/gymbeam.cz\/lahev-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">barel s vodou<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/lahev-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">designovou l\u00e1hev<\/a>, hned to p\u016fjde l\u00e9pe.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee pijete m\u00e1lo, proto\u017ee v\u00e1m samotn\u00e1 voda nechutn\u00e1, zkuste si ji vylep\u0161it <a href=\"https:\/\/gymbeam.cz\/instantni-napoj-bolero.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00edzkokalorick\u00fdmi dochucovadly<\/a>, bylinkami, ovocem, <a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> nebo vyzkou\u0161ejte \u010daje. Pozor si ale dejte na <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekut\u00e9 kalorie<\/a>.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg\" alt=\"M\u00e1te hlad, proto\u017ee pijete m\u00e1lo vody\" class=\"wp-image-290682\" style=\"width:843px;height:562px\" title=\"M\u00e1te hlad, proto\u017ee pijete m\u00e1lo vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Pijete_alkohol\"><\/span>2. Pijete alkohol&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alkohol m\u016f\u017eeme pr\u00e1vem pova\u017eovat za jednoho z<strong> nejv\u011bt\u0161\u00edch nep\u0159\u00e1tel hubnut\u00ed.<\/strong> Pro\u010d? Po jeho vypit\u00ed se <strong>zvy\u0161uje chu\u0165 k j\u00eddlu<\/strong> a tak\u00e9 se <strong>sni\u017euje pravd\u011bpodobnost, \u017ee si budete vyb\u00edrat vhodn\u011bj\u0161\u00ed potraviny. <\/strong>No schv\u00e1ln\u011b, kdy\u017e se budete ve 4 r\u00e1no vracet z ve\u010d\u00edrku, zastav\u00edte se u kebabu na n\u00e1dra\u017e\u00ed, nebo si doma p\u0159iprav\u00edte <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninov\u00fd <\/a>sal\u00e1t s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kruti-prsa-ve-slanem-nalevu-aldelis.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u016ft\u00edm<\/a> masem? P\u0159edpokl\u00e1d\u00e1m, \u017ee se rozhodnete pro prvn\u00ed mo\u017enost. Stejn\u011b tak si k pivu asi rad\u011bji d\u00e1te sma\u017een\u00e9 bramb\u016frky ne\u017e ovoce s \u0159eck\u00fdm jogurtem. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hlad a chut\u011b na kalorick\u00e1 j\u00eddla ov\u0161em pokra\u010duj\u00ed i druh\u00fd den po p\u00e1rty. Pravd\u011bpodobn\u011b <strong>budete s kocovinou tou\u017eit sp\u00ed\u0161e po slan\u00fdch dobrot\u00e1ch,<\/strong> jako je hamburger nebo pizza. Po uspokojen\u00ed t\u011bchto chut\u00ed se za\u010dne o slovo<strong> <\/strong>hl\u00e1sit i <strong>pot\u0159eba sladk\u00e9ho,<\/strong> kter\u00e1 v\u00e1s bude nab\u00e1dat, abyste si dali p\u00e1r l\u017ei\u010dek t\u00e9 v\u00fdborn\u00e9 zmrzliny v mraz\u00e1ku. No a pravd\u011bpodobn\u011b pak dojde i na donuty, \u010dokol\u00e1du a obl\u00edben\u00e9 su\u0161enky, kter\u00fdm u\u017e p\u00e1r t\u00fddn\u016f odol\u00e1v\u00e1te. Co se to s v\u00e1mi jen d\u011bje? <span style=\"color:#ff6600\" class=\"tadv-color\">[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\">Jak bojovat s alkoholov\u00fdmi chut\u011bmi?<\/h3>\n\n\n\n<p>Nebojte, neovl\u00e1d\u00e1 v\u00e1s nadpozemsk\u00e1 bytost z jin\u00e9 galaxie ani se do v\u00e1s nep\u0159evt\u011blil Obelix. Vin\u00edka hledejte jinde. Jsou dokonce dva. Jmenuj\u00ed se <strong>leptin a ghrelin a ovliv\u0148uj\u00ed na\u0161i sytost, hlad a celkov\u00e9 uspokojen\u00ed z j\u00eddla.<\/strong> V p\u0159\u00edpad\u011b, \u017ee se celou noc odd\u00e1v\u00e1me alkoholu a nev\u011bnujeme dostate\u010dn\u00fd \u010das sp\u00e1nku, dojde k v\u011bt\u0161\u00edmu <strong>naru\u0161en\u00ed hladiny t\u011bchto hormon\u016f.<\/strong> To se pak projev\u00ed zn\u00e1m\u00fdm <strong>vl\u010d\u00edm hladem a chut\u011bmi na v\u0161echno,<\/strong> co doma m\u00e1te i nem\u00e1te. Dost mo\u017en\u00e1 v\u00e1s tak\u00e9 zar\u00e1\u017e\u00ed i extr\u00e9mn\u00ed <strong>touha po slan\u00e9m j\u00eddle, <\/strong>na kter\u00e9 si mimo kocovinu ani nevzpomenete. Za tu mohou <strong>diuretick\u00e9 (mo\u010dopudn\u00e9) \u00fa\u010dinky alkoholu,<\/strong> kter\u00e9 vedou k tomu, \u017ee se organismus zbavuje v\u011bt\u0161\u00edho mno\u017estv\u00ed vody. Sod\u00edk v soli pak v t\u011ble pom\u00e1h\u00e1 zadr\u017eet vodu, kter\u00e1 pom\u016f\u017ee sn\u00ed\u017eit dehydrataci. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete vyhnout nadm\u011brn\u00e9mu hladu a chut\u00edm spojen\u00fdm s pit\u00edm alkoholu, je nejlep\u0161\u00ed se jeho <strong>konzumaci vyh\u00fdbat.<\/strong> Pokud u\u017e se na ve\u010d\u00edrek vyd\u00e1te, nezapome\u0148te se p\u0159edt\u00edm naj\u00edst. Ide\u00e1ln\u00ed volbou je <strong>pokrm bohat\u00fd na b\u00edlkoviny. <\/strong>K alkoholu si m\u016f\u017eete p\u0159ipravit tak\u00e9 zdrav\u00e9 zob\u00e1n\u00ed, kter\u00e9 nebude p\u0159\u00edli\u0161 kalorick\u00e9, ale sn\u00ed\u017e\u00ed riziko, \u017ee se ve 4 r\u00e1no p\u0159ej\u00edte ve fast foodu. Nezapom\u00ednejte b\u011bhem ve\u010dera <strong>dopl\u0148ovat tekutiny nealkoholick\u00fdm n\u00e1pojem.<\/strong> P\u0159ed span\u00edm pak zkuste nav\u00edc vyp\u00edt je\u0161t\u011b p\u016fl litr vody. Pomoci m\u016f\u017ee, kdy\u017e si do n\u00ed p\u0159id\u00e1te i tro\u0161ku soli a dopln\u00edte elektrolyty, t\u0159eba ve <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">form\u011b kapsl\u00ed<\/a>. R\u00e1no se <strong>nenechte zl\u00e1kat chut\u011bmi a dopl\u0148te dal\u0161\u00ed tekutiny.<\/strong> Pak si dejte zdravou sn\u00eddani z kvalitn\u00edch surovin, kter\u00e1 bude obsahovat dostatek b\u00edlkovin, ale tak\u00e9 sacharidy a tuky. Kdy\u017e po j\u00eddle zvl\u00e1dnete i <strong>kr\u00e1tkou proch\u00e1zku,<\/strong> m\u00e1te nad kocovinov\u00fdmi chut\u011bmi a hladem t\u00e9m\u011b\u0159 vyhr\u00e1no.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg\" alt=\"Jak bojovat s hladem a chut\u011bmi po alkoholu a s kocovinou\" class=\"wp-image-290699\" style=\"width:843px;height:562px\" title=\"Jak bojovat s hladem a chut\u011bmi po alkoholu a s kocovinou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nejite_dostatek_bilkovin\"><\/span>3. Nej\u00edte dostatek b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00edlkoviny jsou makro\u017eivinou, kter\u00e1 m\u00e1 <strong>nejvy\u0161\u0161\u00ed syt\u00edc\u00ed efekt.<\/strong> Pokud si nap\u0159\u00edklad do sv\u00e9ho obl\u00edben\u00e9ho zeleninov\u00e9ho sal\u00e1tu p\u0159id\u00e1te nav\u00edc je\u0161t\u011b porci <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edho masa<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, nestane se v\u00e1m, \u017ee byste m\u011bli po jeho sn\u011bden\u00ed za chv\u00edli zase hlad. Tato makro\u017eivina nen\u00ed pro t\u011blo d\u016fle\u017eit\u00e1 jen z d\u016fvodu v\u011bt\u0161\u00edho pocitu sytosti. Je <strong>z\u00e1kladn\u00edm stavebn\u00edm kamenem bun\u011bk imunitn\u00edho syst\u00e9mu, na\u0161ich sval\u016f<\/strong> a dal\u0161\u00edch tk\u00e1n\u00ed. To je tak\u00e9 d\u016fvod, pro\u010d se na jej\u00ed p\u0159\u00edjem zam\u011b\u0159uj\u00ed zejm\u00e9na aktivn\u00ed sportovci.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158\u00edk\u00e1te si ale, pro\u010d byste to m\u011bli \u0159e\u0161it vy, kdy\u017e se sna\u017e\u00edte sp\u00ed\u0161e zhubnout, a ne nab\u00edrat svaly? I v tomto p\u0159\u00edpad\u011b jsou pro v\u00e1s b\u00edlkoviny p\u0159\u00ednosn\u00e9. Jsou toti\u017e schopny <strong>ochr\u00e1nit svalovou hmotu p\u0159ed jej\u00edm sp\u00e1len\u00edm <\/strong>na energii, k \u010demu\u017e doch\u00e1z\u00ed zejm\u00e9na b\u011bhem tvrd\u00fdch dietn\u00edch opat\u0159en\u00ed. Z\u00e1rove\u0148 ocen\u00edte i fakt, \u017ee<strong> svaly v klidu sp\u00e1l\u00ed v\u00edce energie ne\u017e tuk.<\/strong> B\u00edlkoviny maj\u00ed nav\u00edc ze v\u0161ech makro\u017eivin nejvy\u0161\u0161\u00ed termick\u00fd efekt (energie, kterou organismus spot\u0159ebuje na zpracov\u00e1n\u00ed dan\u00e9 \u017eiviny). Jejich dostate\u010dn\u00e1 konzumace tak p\u0159in\u00e1\u0161\u00ed jen sam\u00e1 pozitiva. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak doplnit b\u00edlkoviny a vyzr\u00e1t na jejich p\u0159\u00edjem?<\/h3>\n\n\n\n<p>Pot\u0159ebn\u00e9 mno\u017estv\u00ed b\u00edlkovin ve strav\u011b se u r\u016fzn\u00fdch lid\u00ed li\u0161\u00ed. Obecn\u011b se v\u0161ak <strong>pohybuje mezi 0,8\u20132 gramy na kilogram t\u011blesn\u00e9 hmotnosti.<\/strong> Pokud nejste p\u0159\u00edli\u0161 aktivn\u00ed, m\u016f\u017ee v\u00e1\u0161 p\u0159\u00edjem b\u00fdt sp\u00ed\u0161e u doln\u00ed hranice. Sportovci pak atakuj\u00ed zase horn\u00ed hranici. Co se zdroj\u016f t\u00fd\u010de, sna\u017ete se j\u00edst pest\u0159e, a nevyb\u00edrat si pouze jeden druh, abyste z\u00edskali <strong>cel\u00e9 spektrum aminokyselin.<\/strong> Za\u0159azujte pravideln\u011b r\u016fzn\u00e9 druhy <strong>masa, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryb<\/strong><\/a><strong>, mo\u0159sk\u00fdch plod\u016f, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bnin<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00fdch alternativ masa<\/strong><\/a> (<a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tofu-cs\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>), pseudoobilovin, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159ech\u016f a sem\u00ednek<\/a>. Skv\u011bl\u00fdm zp\u016fsobem, jak doplnit b\u00edlkoviny, m\u016f\u017ee b\u00fdt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed tipy na j\u00eddla pln\u00e1 b\u00edlkovin, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"712\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg\" alt=\"Nedostatek b\u00edlkovin m\u016f\u017ee zvy\u0161ovat hlad a chut\u011b na sladk\u00e9\" class=\"wp-image-290713\" style=\"width:843px;height:534px\" title=\"Nedostatek b\u00edlkovin m\u016f\u017ee zvy\u0161ovat hlad a chut\u011b na sladk\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-2048x1298.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mate_ve_strave_nedostatek_tuku\"><\/span>4. M\u00e1te ve strav\u011b nedostatek tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doba, kdy byl tuk d\u00e9monizov\u00e1n a lid\u00e9 z n\u011bj m\u011bli strach, u\u017e je snad d\u00e1vno pry\u010d. Jedn\u00e1 se o makro\u017eivinu, kter\u00e1 je <strong>nezbytn\u00e1 nap\u0159\u00edklad pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed hormon\u016f v t\u011ble<\/strong> nebo vst\u0159eb\u00e1v\u00e1n\u00ed n\u011bkter\u00fdch vitam\u00edn\u016f. Nav\u00edc je <strong>nositelem chuti.<\/strong> Pod to se jist\u011b podep\u00ed\u0161ou v\u0161ichni milovn\u00edci <a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/a>, \u017ee?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdhodou tuku je tak\u00e9 fakt, \u017ee se <strong>ze v\u0161ech makro\u017eivin nejd\u00e9le tr\u00e1v\u00ed,<\/strong> a nav\u00edc zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed ostatn\u00edch \u017eivin, kter\u00e9 spole\u010dn\u011b s n\u00edm sn\u00edte. To \u010d\u00e1ste\u010dn\u011b vysv\u011btluje i skute\u010dnost, pro\u010d je v\u00e1m tak dlouho t\u011b\u017eko, kdy\u017e si d\u00e1te k ob\u011bdu sma\u017een\u00fd s\u00fdr s hranolky a tatarkou. Sna\u017ete se tak tyto schopnosti tuku <strong>vyu\u017e\u00edt ve sv\u016fj prosp\u011bch <\/strong>a p\u0159idejte ho v adekv\u00e1tn\u00edm mno\u017estv\u00ed do ka\u017ed\u00e9ho j\u00eddla.&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\">Jak dostat tuk do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<p>Existuje nespo\u010det mo\u017enost\u00ed, jak do j\u00eddla propa\u0161ovat rostlinn\u00fd nebo \u017eivo\u010di\u0161n\u00fd tuk. Sal\u00e1t zak\u00e1pn\u011bte <a href=\"https:\/\/gymbeam.cz\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olivov\u00fdm olejem<\/a>, na ka\u0161i p\u0159idejte l\u017ei\u010dku <a href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u m\u00e1sla<\/a> a do jogurtu nasypte obl\u00edben\u00e1 sem\u00ednka. Uvid\u00edte, \u017ee krom\u011b <strong>v\u011bt\u0161\u00ed sytosti a pocitu uspokojen\u00ed z\u00edsk\u00e1 v\u00e1\u0161 pokrm i nov\u00fd chu\u0165ov\u00fd rozm\u011br.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete v\u0161ak tak\u00e9 na to, \u017ee ne v\u017edy je \u017e\u00e1douc\u00ed, aby se j\u00eddlo dlouho tr\u00e1vilo. Pokud nap\u0159\u00edklad po tr\u00e9ninku pijete protein, je va\u0161\u00edm c\u00edlem<strong> rychle t\u011blu doplnit b\u00edlkoviny pot\u0159ebn\u00e9 pro regeneraci a r\u016fst svalov\u00e9 hmoty.<\/strong> Nejl\u00e9pe ud\u011bl\u00e1te, kdy\u017e <strong>ho sm\u00edch\u00e1te spole\u010dn\u011b s vodou, <\/strong>aby se mohl co nejrychleji vst\u0159eb\u00e1vat do t\u011bla. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg\" alt=\"Nedostatek tuku v j\u00eddeln\u00ed\u010dku m\u016f\u017ee zvy\u0161ovat hlad a chut\u011b na sladk\u00e9\" class=\"wp-image-290727\" style=\"width:843px;height:562px\" title=\"Nedostatek tuku v j\u00eddeln\u00ed\u010dku m\u016f\u017ee zvy\u0161ovat hlad a chut\u011b na sladk\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Uprednostnujete_rafinovane_sacharidy_pred_komplexnimi\"><\/span>5. Up\u0159ednost\u0148ujete rafinovan\u00e9 sacharidy p\u0159ed komplexn\u00edmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u011bch\u00e1te r\u00e1no do pr\u00e1ce, v rychlosti zhltnete koblihu a pak se div\u00edte, \u017ee m\u00e1te za hodinu zase hlad? Aby ne, obsahuje toti\u017e <strong>v\u011bt\u0161\u00ed mno\u017estv\u00ed jednoduch\u00e9ho cukru,<\/strong> kter\u00fd m\u00e1 vysok\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/pravda-jak-zhubnout-hubnuti-a-diety\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glykemick\u00fd index<\/a>. Ten pom\u011brn\u011b rychle zv\u00fd\u0161\u00ed hladinu glykemie, kterou se na\u0161e t\u011blo sna\u017e\u00ed regulovat vy\u0161\u0161\u00ed produkc\u00ed inzulinu. Co se stane pak? Glykemie se m\u016f\u017ee propadnout je\u0161t\u011b n\u00ed\u017ee, ne\u017e byla p\u0159ed sn\u011bden\u00edm koblihy, a vy m\u00e1te <strong>op\u011bt hlad a chu\u0165 na n\u011bco dobr\u00e9ho. <\/strong>V extr\u00e9mn\u00edch p\u0159\u00edpadech mohou tyto v\u00fdkyvy p\u0159ipom\u00ednat celodenn\u00ed j\u00edzdu na horsk\u00e9 dr\u00e1ze s neust\u00e1le se opakuj\u00edc\u00edmi chut\u011bmi, hladem a pocitem uspokojen\u00ed z n\u011bjak\u00e9 dobroty. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201314]<\/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\">Jak vyzr\u00e1t na jednoduch\u00e9 cukry?<\/h3>\n\n\n\n<p>Pokud milujete sladkou chu\u0165 a cukr je v\u00e1\u0161 nejlep\u0161\u00ed k\u00e1mo\u0161, jist\u011b si zamilujete tak\u00e9 <strong>r\u016fzn\u00e1 sladidla.<\/strong> Ta se vyzna\u010duj\u00ed n\u00edzk\u00fdm, nebo dokonce nulov\u00fdm glykemick\u00fdm indexem, a tak tolik neovlivn\u00ed hladinu glykemie. Vyzkou\u0161et m\u016f\u017eete nap\u0159\u00edklad \u010dekankov\u00fd sirup, pro kter\u00fd je typick\u00fd ni\u017e\u0161\u00ed obsah cukru, ale tak\u00e9 <strong>vysok\u00fd pod\u00edle rozpustn\u00e9 vl\u00e1kniny. <\/strong>Tu najdete t\u0159eba tak\u00e9 v popul\u00e1rn\u00edm <a href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliu<\/a>, kter\u00e9 je zn\u00e1m\u00e9 p\u0159\u00edzniv\u00fdm vlivem na hladinu glykemie. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skv\u011blou slu\u017ebu v\u00e1m v\u0161ak ud\u011blaj\u00ed tak\u00e9 dal\u0161\u00ed sladidla, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>erythritol<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.cz\/stevie-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>st\u00e9vie<\/strong><\/a><strong> nebo <\/strong><a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>xylitol<\/strong><\/a><strong>.<\/strong> Nemus\u00edte z nich m\u00edt \u017e\u00e1dn\u00fd strach. B\u011b\u017en\u011b se nach\u00e1z\u00ed v p\u0159\u00edrod\u011b a j\u00edme je nap\u0159\u00edklad jako sou\u010d\u00e1st ovoce. Pokud se sna\u017e\u00edte zhubnout, ocen\u00edte, \u017ee pr\u00e1v\u011b erythritol a st\u00e9vie <strong>neobsahuj\u00ed \u017e\u00e1dn\u00e9 kalorie.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,29854,80530\" ><\/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=\"6_Malo_spite\"><\/span>6. M\u00e1lo sp\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u017eili jste n\u011bkdy obdob\u00ed, kdy jste t\u0159eba kv\u016fli u\u010den\u00ed \u010di pr\u00e1ci <strong>nem\u011bli dostatek \u010dasu na kvalitn\u00ed sp\u00e1nek?<\/strong> Pokud ano, vzpome\u0148te si, jak b\u011bhem t\u011bchto dn\u016f vypadal v\u00e1\u0161 j\u00eddeln\u00ed\u010dek. Dost mo\u017en\u00e1 byly va\u0161e <strong>porce j\u00eddla v\u011bt\u0161\u00ed<\/strong> ne\u017e obvykle, <strong>chut\u011b na sladk\u00e9<\/strong> se objevovaly mnohem \u010dast\u011bji a n\u011bjak jste je nedok\u00e1zali uspokojit. Nen\u00ed to n\u00e1hoda. Mohou za to op\u011bt <strong>hormony sytosti a hladu \u2013 leptin a ghrelin.<\/strong> Kdy\u017e m\u00e1lo sp\u00edte, m\u016f\u017ee doch\u00e1zet ke sn\u00ed\u017een\u00ed hladiny leptinu, kter\u00fd podporuje sytost. Naopak se zvy\u0161uje hladina ghrelinu, kter\u00fd navozuje pocity hladu. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee na p\u0159\u00edjem kalori\u00ed m\u016f\u017ee m\u00edt vliv u\u017e <strong>pouh\u00e1 jedna noc, kdy se m\u00e1lo vysp\u00edte.<\/strong> To potvrzuje tak\u00e9 v\u00fdzkum proveden\u00fd na mlad\u00fdch mu\u017e\u00edch, kte\u0159\u00ed spali pouze od 2 do 6 hodin r\u00e1no. U\u017e po probuzen\u00ed c\u00edtili v\u011bt\u0161\u00ed hlad a za cel\u00fd den sn\u011bdli nad r\u00e1mec sv\u00e9ho b\u011b\u017en\u00e9ho p\u0159\u00edjmu pr\u016fm\u011brn\u011b <strong>v\u00edce ne\u017e 550 kcal. <\/strong>Pokud chcete zhubnout, nepo\u010d\u00edt\u00e1te kalorie a sna\u017e\u00edte se tak n\u011bjak naslouchat pocit\u016fm sv\u00e9ho t\u011bla, m\u016f\u017eete p\u0159i nedostatku sp\u00e1nku snadno narazit a dosa\u017een\u00ed c\u00edle si komplikovat.&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\">Kolik sp\u00e1nku pot\u0159ebujeme?<\/h3>\n\n\n\n<p>Sp\u00e1nek pat\u0159\u00ed mezi z\u00e1kladn\u00ed funkce, kter\u00e9 jsou pro organismus naprosto nezbytn\u00e9. Pokud nechcete riskovat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zv\u00fd\u0161en\u00e9 chut\u011b, hlad, v\u00fdpadky pozornosti<\/a>, zm\u011bny n\u00e1lad \u010di opo\u017ed\u011bn\u00e9 reakce, m\u011bli byste si <strong>dop\u0159\u00e1t ka\u017ed\u00fd den 7\u20139 hodin kvalitn\u00edho sp\u00e1nku. <\/strong>A jestli se \u0159ad\u00edte mezi lidi, kte\u0159\u00ed na sp\u00e1nek maj\u00ed sice \u010das, ale nemohou usnout, nem\u011bly by v\u00e1m uniknout rady z \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg\" alt=\"Nedostatek sp\u00e1nku m\u016f\u017ee zvy\u0161ovat hlad a chut\u011b na sladk\u00e9\" class=\"wp-image-290741\" style=\"width:843px;height:563px\" title=\"Nedostatek sp\u00e1nku m\u016f\u017ee zvy\u0161ovat hlad a chut\u011b na sladk\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jite_malo_vlakniny\"><\/span>7. J\u00edte m\u00e1lo vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak ji\u017e bylo \u0159e\u010deno ve spojitosti s cukrem, <strong>na pocit sytosti po j\u00eddle m\u00e1 vliv tak\u00e9 obsah vl\u00e1kniny. <\/strong>Jist\u011b mi d\u00e1te za pravdu, \u017ee se \u010dlov\u011bk c\u00edt\u00ed syt\u011bji po celozrnn\u00e9 bulce dopln\u011bn\u00e9 hrst\u00ed zeleniny ne\u017e po pe\u010divu z klasick\u00e9 b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky. Ka\u017ed\u00e1 dosp\u011bl\u00e1 osoba by m\u011bla denn\u011b sn\u00edst alespo\u0148 30 g vl\u00e1kniny. Krom\u011b jej\u00edho pozitivn\u00edho vlivu na pocit sytosti je d\u016fle\u017eit\u00e1 tak\u00e9 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed tr\u00e1vic\u00edho syst\u00e9mu.<\/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\">Jak vyzr\u00e1t na p\u0159\u00edjem vl\u00e1kniny<\/h3>\n\n\n\n<p>Pokud nechcete m\u00edt po j\u00eddle hned hlad, vyb\u00edrejte potraviny s vysok\u00fdm obsahem vl\u00e1kniny. Ta prodlou\u017e\u00ed dobu tr\u00e1ven\u00ed, a tak m\u00e1 pozitivn\u00ed vliv na zm\u00edn\u011bnou hladinu glykemie. Krevn\u00ed cukr d\u00edky n\u00ed roste a kles\u00e1 pozvoln\u011bji, jeho hladina bude vyrovnan\u011bj\u0161\u00ed, a nebudete tak m\u00edt neust\u00e1le hlad a chut\u011b na n\u011bco dobr\u00e9ho. <strong>Vyb\u00edrejte celozrnn\u00e9 p\u0159\u00edlohy,<\/strong> jako je r\u00fd\u017ee, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny<\/a>, pe\u010divo, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus <\/a>a podobn\u011b. Z\u00e1rove\u0148 byste ka\u017ed\u00fd den m\u011bli sn\u00edst <strong>400 g zeleniny a 200 g ovoce, <\/strong>kter\u00e9 v\u00e1m dostate\u010dn\u00fd p\u0159\u00edjem tak\u00e9 zna\u010dn\u011b uleh\u010d\u00ed. Co takhle m\u00edsto koblihy vyzkou\u0161et k sn\u00eddani rad\u011bji <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-jablecny-kolac-provoneny-skorici\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1\u010dn\u00fd jable\u010dn\u00fd kol\u00e1\u010d<\/a>, kter\u00fd m\u00e1 v jedn\u00e9 porci 7 g vl\u00e1kniny?<\/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=\"8_Nudite_se\"><\/span>8. Nud\u00edte se&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taky jste se u\u017e mnohokr\u00e1t p\u0159istihli, \u017ee b\u011bhem nudn\u00e9ho odpoledne jdete n\u011bkolikr\u00e1t po sob\u011b nav\u0161t\u00edvit ledni\u010dku a <strong>p\u0159em\u00fd\u0161l\u00edte, co byste si tak mohli d\u00e1t dobr\u00e9ho<\/strong>? Podobn\u011b jako u stresu i b\u011bhem nudy m\u016f\u017ee <strong>sn\u011bden\u00ed n\u011bjak\u00e9 dobroty p\u0159in\u00e9st d\u00edky dopaminu chvilkov\u00e9 uspokojen\u00ed.<\/strong> P\u0159edpokl\u00e1d\u00e1m ale, \u017ee jeden\u00ed kv\u016fli nud\u011b nen\u00ed zvyk, kter\u00fd byste cht\u011bli p\u011bstovat. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 chut\u011b na j\u00eddlo ve v\u00e1s m\u016f\u017ee vyvol\u00e1vat i neust\u00e1l\u00e9<strong> sledov\u00e1n\u00ed youtubov\u00fdch a instagramov\u00fdch \u00fa\u010dt\u016f, kter\u00e9 ukazuj\u00ed p\u0159\u00edpravu obl\u00edben\u00fdch dobrot. <\/strong>Kdo by se necht\u011bl d\u00edvat na l\u00e1kav\u00e9 dorty, makar\u00f3ny se s\u00fdrem, vafle polit\u00e9 \u010dokol\u00e1dou nebo obrovsk\u00e9 hromady zmrzlin. A kdy\u017e se do jejich p\u0159\u00edpravy pust\u00edte, jste akor\u00e1t na\u0161tvan\u00ed, \u017ee v\u00fdsledek nevypad\u00e1 jako na videu. No a co ud\u011bl\u00e1te? Jdete si spravit chu\u0165 n\u011bjakou koupenou dobrotou, kter\u00e1 v\u00e1s sv\u00fdm vzhledem nezklame.&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\">Jak vyzr\u00e1t na jeden\u00ed z nudy?<\/h3>\n\n\n\n<p>Tyto profily na soci\u00e1ln\u00edch s\u00edt\u00edch mohou fungovat jako skv\u011bl\u00e1 inspirace, kdy\u017e nev\u00edte, co uva\u0159it. Pokud ov\u0161em m\u00e1te probl\u00e9m s neust\u00e1l\u00fdmi chut\u011bmi a hladem, jejich prohl\u00ed\u017een\u00ed v\u00e1m v tomto p\u0159\u00edpad\u011b <strong>bude sp\u00ed\u0161 na obt\u00ed\u017e.<\/strong> Co takhle p\u0159estat je sledovat, napsat si n\u011bkam n\u00e1zvy obl\u00edben\u00fdch \u00fa\u010dt\u016f, kde hled\u00e1te inspiraci, a nav\u0161t\u00edvit je opravdu jen tehdy, kdy\u017e v\u00edte, \u017ee <strong>budete cht\u00edt podle nich va\u0159it? <\/strong>M\u00edsto toho zkuste rad\u011bji sledovat \u00fa\u010dty, kter\u00e9 v\u00e1m p\u0159edaj\u00ed zaj\u00edmav\u00e9 informace nebo jinak roz\u0161\u00ed\u0159\u00ed va\u0161e obzory.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud j\u00edte z nudy, ani\u017e byste j\u00eddlo neust\u00e1le sledovali, m\u00e1me pro v\u00e1s \u00fapln\u011b tu nejjednodu\u0161\u0161\u00ed radu. <a href=\"https:\/\/gymbeam.cz\/blog\/proc-jsme-lini-a-co-se-s-tim-da-delat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zabavte se<\/strong><\/a><strong>. <\/strong>M\u016f\u017eete j\u00edt sportovat, kreslit si, u\u010dit se jazyk, poslouchat hudbu, \u010d\u00edst si nebo d\u011blat jakoukoliv jinou aktivitu, kter\u00e1 <strong>zam\u011bstn\u00e1 va\u0161i mysl od j\u00eddla.<\/strong> Uvid\u00edte, \u017ee kdy\u017e se zaberete do \u010dinnosti a chytnete tu spr\u00e1vnou flow, na dort v lednici \u00fapln\u011b zapomenete. Dal\u0161\u00ed mo\u017enost\u00ed je tyto dobroty v\u016fbec nekupovat. Co nem\u00e1te doma, to prost\u011b nesn\u00edte.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"738\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg\" alt=\"Nuda m\u016f\u017ee vyvol\u00e1vat hlad a chut\u011b na sladk\u00e9\" class=\"wp-image-290756\" style=\"width:843px;height:554px\" title=\"Nuda m\u016f\u017ee vyvol\u00e1vat hlad a chut\u011b na sladk\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1536x1009.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-2048x1345.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jste_ve_stresu\"><\/span>9. Jste ve stresu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e je \u010dlov\u011bk ve stresu, snadno se stane, \u017ee m\u00e1 sta\u017een\u00fd \u017ealudek a na j\u00eddlo ani pomy\u0161len\u00ed. Naproti tomu existuje tak\u00e9 skupina lid\u00ed, kte\u0159\u00ed se stresem bojuj\u00ed prost\u0159ednictv\u00edm j\u00eddla.<strong> <\/strong>D\u00edky uvoln\u011bn\u00e9mu dopaminu jim alespo\u0148 na chv\u00edli ta <strong>sn\u011bden\u00e1 tabulka p\u0159inese pocit uspokojen\u00ed.<\/strong> Jen\u017ee co pak? S\u00e1hnou po dal\u0161\u00ed \u010dokol\u00e1d\u011b, ty\u010dince, dortu, chipsech a sami d\u00e1l podporuj\u00ed tento zlozvyk. Ke sn\u00ed\u017een\u00ed celkov\u00e9ho stresu to ov\u0161em nepovede a probl\u00e9m nevy\u0159e\u0161\u00edte. Sp\u00ed\u0161 si tak zad\u011bl\u00e1te na nov\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/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\">Jak bojovat s jeden\u00edm ve stresu?&nbsp;<\/h3>\n\n\n\n<p>T\u00edmto p\u0159ej\u00edd\u00e1n\u00edm byste si mohli vyp\u011bstovat nezdrav\u00fd vztah k j\u00eddlu<strong> nebo se \u010dasem dopracovat k nadv\u00e1ze, obezit\u011b a zdravotn\u00edm rizik\u016fm, <\/strong>kter\u00e1 se s vy\u0161\u0161\u00ed v\u00e1hou poj\u00ed. Nav\u00edc byste byli ne\u0161\u0165astn\u00ed z toho, \u017ee tloustnete, co\u017e by mohlo zp\u016fsobit dal\u0161\u00ed stres. Pokud v\u00edte, \u017ee je emo\u010dn\u00ed jeden\u00ed v\u00e1\u0161 probl\u00e9m, sna\u017ete se v krizov\u00fdch situac\u00edch vyhnout j\u00eddl\u016fm, po kter\u00fdch tou\u017e\u00edte.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ned\u011blejte si tajn\u00e9 z\u00e1soby <\/strong>v pracovn\u00edm stolku a ani dom\u016f nekupujte nesmysln\u00e1 kvanta dobrot. Ve stresov\u00e9m obdob\u00ed mohou b\u00fdt skv\u011bl\u00fdm pomocn\u00edkem krabi\u010dky s j\u00eddlem, kter\u00e9 si dop\u0159edu p\u0159iprav\u00edte. Budete m\u00edt<strong> jasn\u011b stanovenou porci <\/strong>a nemus\u00edte tak p\u0159es den myslet na to, co byste si mohli d\u00e1t. T\u00edm u\u0161et\u0159\u00edte tak\u00e9 \u010das, kter\u00fd m\u016f\u017eete v\u011bnovat pr\u00e1ci na d\u016fle\u017eit\u00e9m projektu nebo p\u0159\u00edprav\u011b na zkou\u0161ku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud hled\u00e1te rady, jak se vypo\u0159\u00e1dat se stresem, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"10_Drzite_dietu_nebo_jite_male_porce\"><\/span>10. Dr\u017e\u00edte dietu nebo j\u00edte mal\u00e9 porce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te pocit, \u017ee <strong>j\u00edte skoro po\u0159\u00e1d, a p\u0159esto m\u00e1te st\u00e1le hlad?<\/strong> Zkuste se trochu bl\u00ed\u017ee pod\u00edvat na velikost va\u0161ich porc\u00ed. K sn\u00eddani jogurt, ke sva\u010din\u011b hrst o\u0159\u00ed\u0161k\u016f, pak mal\u00e9 jablko, k ob\u011bdu pol\u00e9vka, ke sva\u010din\u011b ty\u010dinka, po tr\u00e9ninku p\u016fl ban\u00e1nu a k ve\u010de\u0159i sal\u00e1t s trochou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1ka<\/a>. I kdy\u017e je to 7 porc\u00ed, uznejte, \u017ee to asi <strong>nen\u00ed optim\u00e1ln\u00ed j\u00eddeln\u00ed\u010dek pro dosp\u011bl\u00e9ho<\/strong> aktivn\u00edho \u010dlov\u011bka. Pokud m\u00e1te z n\u011bjak\u00e9ho d\u016fvodu n\u00edzk\u00fd energetick\u00fd p\u0159\u00edjem, je logick\u00e9, \u017ee v\u00e1s tr\u00e1p\u00ed hlad. T\u011blo pot\u0159ebuje na fungov\u00e1n\u00ed energii, o kterou si prost\u011b \u0159\u00edk\u00e1. P\u0159\u00edli\u0161 omezuj\u00edc\u00ed p\u0159\u00edjem kalori\u00ed je \u010dasto spojen s <strong>extr\u00e9mn\u00edmi dietami, kter\u00e9 bohu\u017eel kon\u010d\u00ed necht\u011bn\u00fdm jojo efektem.<\/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\">Jak ur\u010dit spr\u00e1vnou velikost porce?&nbsp;<\/h3>\n\n\n\n<p>Nem\u00e1 smysl <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">extr\u00e9mn\u011b sni\u017eovat p\u0159\u00edjem energie<\/a> a hazardovat se sv\u00fdm zdrav\u00edm. Takov\u00fd p\u0159\u00edstup je <strong>dlouhodob\u011b neudr\u017eiteln\u00fd. <\/strong>Pravd\u011bpodobn\u011b by v\u00e1s p\u0159i n\u011bm krom\u011b hladu a nezvladateln\u00fdch chut\u00ed potkala tak\u00e9 <strong>\u0161patn\u00e1 n\u00e1lada, pokles energie, sn\u00ed\u017een\u00e1 soust\u0159ed\u011bnost<\/strong> a mnoho dal\u0161\u00edch negativn\u00edch projev\u016f nedostate\u010dn\u00e9ho p\u0159\u00edjmu. Rad\u011bji si pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161\u00ed kalkula\u010dky<\/strong><\/a> spo\u010d\u00edtejte doporu\u010den\u00fd p\u0159\u00edjem na z\u00e1klad\u011b v\u00e1mi vlo\u017een\u00fdch \u00fadaj\u016f a odrazte se od t\u011bchto hodnot. Uvid\u00edte, \u017ee u\u017e bude hlad po ka\u017ed\u00e9m j\u00eddle jen minulost\u00ed. S adekv\u00e1tn\u00edm p\u0159\u00edjmem se dob\u0159e naj\u00edte a v\u00fdsledky se brzy dostav\u00ed. Nav\u00edc budete m\u00edt mnohem v\u011bt\u0161\u00ed pravd\u011bpodobnost, \u017ee si je tak\u00e9 udr\u017e\u00edte.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg\" alt=\"P\u0159\u00edsn\u00e1 dieta a mal\u00e9 porce mohou zp\u016fsobit hlad a chut\u011b\" class=\"wp-image-290770\" style=\"width:843px;height:563px\" title=\"P\u0159\u00edsn\u00e1 dieta a mal\u00e9 porce mohou zp\u016fsobit hlad a chut\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Cvicite_vice_nez_obvykle\"><\/span>11. Cvi\u010d\u00edte v\u00edce ne\u017e obvykle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Byli jste zvykl\u00ed chodit dvakr\u00e1t t\u00fddn\u011b plavat s kamar\u00e1dkou a te\u010f jste nav\u00edc p\u0159idali 3 silov\u00e9 tr\u00e9ninky a 2 hodiny b\u011bhu? Pr\u016fm\u011brn\u00fd 80kg mu\u017e by t\u011bmito aktivitami nav\u00edc sp\u00e1lil za t\u00fdden p\u0159ibli\u017en\u011b 3500 kcal nav\u00edc. Je tedy naprosto p\u0159irozen\u00e9, \u017ee si<strong> t\u011blo za\u010dne \u0159\u00edkat o dopln\u011bn\u00ed ztracen\u00e9 energie. <\/strong>To se m\u016f\u017ee projevit nap\u0159\u00edklad neodolatelnou chut\u00ed vyj\u00edst ledni\u010dku, mraz\u00e1k a st\u00e1nek se zmrzlinou k tomu. Co s t\u00edm tedy m\u016f\u017eete d\u011blat?&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\">Jak p\u0159izp\u016fsobit p\u0159\u00edjem vy\u0161\u0161\u00ed z\u00e1t\u011b\u017ei?&nbsp;<\/h3>\n\n\n\n<p>Pokud nen\u00ed va\u0161\u00edm c\u00edlem hubnut\u00ed, je na m\u00edst\u011b <strong>doplnit energii, kterou p\u0159idan\u00fdmi aktivitami sp\u00e1l\u00edte. <\/strong>Jedin\u011b tak udr\u017e\u00edte rovnov\u00e1hu mezi kalorick\u00fdm p\u0159\u00edjmem i v\u00fddejem a pravd\u011bpodobn\u011b se<strong> vyhnete tak\u00e9 nezvladateln\u00e9mu hladu \u010di chut\u00edm. <\/strong>No a v p\u0159\u00edpad\u011b, \u017ee chcete nab\u00edrat, je pot\u0159eba sn\u00edst je\u0161t\u011b n\u011bco m\u00e1lo nav\u00edc. Nejjednodu\u0161\u0161\u00edm zp\u016fsobem op\u011bt bude stanovit si sv\u016fj optim\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem podle rad v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"12_Nevenujete_jidlu_dostatecnou_pozornost\"><\/span>12. Nev\u011bnujete j\u00eddlu dostate\u010dnou pozornost&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pust\u00edte si film, otev\u0159ete pytl\u00edk chips\u016f a po chv\u00edli zjist\u00edte, \u017ee je pr\u00e1zdn\u00fd. Jasn\u011b, mohli byste to hodit na va\u0161eho spolubydl\u00edc\u00edho. Ten ale nen\u00ed doma. A ani psa nem\u00e1te, abyste to na n\u011bj svedli. Na gau\u010di sed\u00edte sami, a nav\u00edc m\u00e1te chu\u0165 d\u00e1t si je\u0161t\u011b n\u011bjakou dobrotu. Co m\u016f\u017eete ud\u011blat, aby se tento sc\u00e9n\u00e1\u0159 p\u0159\u00ed\u0161t\u011b neopakoval?&nbsp;&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\">Jak spr\u00e1vn\u011b j\u00edst?&nbsp;<\/h3>\n\n\n\n<p><strong>Nau\u010dte se j\u00edst v\u011bdom\u011b. <\/strong>Kdy\u017e m\u00e1te hlad, vypn\u011bte pracovn\u00ed po\u010d\u00edta\u010d, telefon dejte stranou, sedn\u011bte si ke stolu v kuchyni a <strong>v\u011bnujte j\u00eddlu plnou pozornost.<\/strong> Vn\u00edmejte jeho chu\u0165, strukturu a pomalu si u\u017e\u00edvejte ka\u017ed\u00e9 sousto. I v\u00fdzkumy ukazuj\u00ed, \u017ee lid\u00e9, kte\u0159\u00ed jed\u00ed v\u011bdom\u011b, dok\u00e1\u017eou mnohem l\u00e9pe pracovat s emocemi a tak\u00e9 <strong>rozpoznat pocity hladu i sytosti.<\/strong> Pokud byste se cht\u011bli nau\u010dit j\u00edst v\u011bdom\u011b a t\u0159eba se d\u00edky tomu propracovat i ke \u0161t\u00edhlej\u0161\u00ed postav\u011b, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg\" alt=\"Zbavte se hladu a chut\u00ed t\u00edm, \u017ee budete v\u011bnovat j\u00eddlu dostate\u010dnou pozornost\" class=\"wp-image-290784\" style=\"width:843px;height:562px\" title=\"Zbavte se hladu a chut\u00ed t\u00edm, \u017ee budete v\u011bnovat j\u00eddlu dostate\u010dnou pozornost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Pracujete_v_noci_a_nemate_pravidelny_rezim\"><\/span>13. Pracujete v noci a nem\u00e1te pravideln\u00fd re\u017eim&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zv\u00fd\u0161en\u00fd hlad a chut\u011b m\u016f\u017eete pozorovat tak\u00e9 v p\u0159\u00edpad\u011b, \u017ee <strong>pracujete na sm\u011bny a m\u00e1te nepravideln\u00fd re\u017eim. <\/strong>V noci nej\u00edte, proto\u017ee v tuhle dobu jste zvykl\u00ed sp\u00e1t, r\u00e1no padnete do postele vy\u010derp\u00e1n\u00edm a ani tu sn\u00eddani si ned\u00e1te. Pokud takto dlouho hladov\u00edte, <strong>t\u011blo si za\u010dne \u0159\u00edkat o pot\u0159ebnou energii, <\/strong>aby mohlo spr\u00e1vn\u011b fungovat. To se m\u016f\u017ee projevit nezvladateln\u00fdmi chut\u011bmi na j\u00eddlo nebo ukrutn\u00fdm hladem. V tomto p\u0159\u00edpad\u011b m\u016f\u017ee m\u00edt sv\u016fj pod\u00edl viny tak\u00e9 rozhozen\u00fd biorytmus a zm\u00edn\u011bn\u00e9 hormony leptin a ghrelin. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span>&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\">Jak j\u00edst b\u011bhem no\u010dn\u00ed sm\u011bny?&nbsp;<\/h3>\n\n\n\n<p>Pokud za\u010d\u00edn\u00e1te sm\u011bnu v 6 ve\u010der a kon\u010d\u00edte v 6 r\u00e1no, nen\u00ed vhodn\u00e9 celou dobu hladov\u011bt. Kdy\u017e nesp\u00edte, je pot\u0159eba dod\u00e1vat t\u011blu energii, aby <strong>mohlo i v noci spr\u00e1vn\u011b fungovat.<\/strong> Nechcete se p\u0159ece v pr\u00e1ci pot\u00fdkat s nadm\u011brnou \u00fanavou a \u0161patnou soust\u0159ed\u011bnost\u00ed, kter\u00e1 by nap\u0159\u00edklad ve zdravotnictv\u00ed nebo u stroje mohla m\u00edt <strong>fat\u00e1ln\u00ed n\u00e1sledky,<\/strong> ne?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sn\u011bzte si v\u011bt\u0161\u00ed j\u00eddlo <strong>(ve\u010de\u0159i) p\u0159ed t\u00edm, ne\u017e p\u016fjdete do pr\u00e1ce,<\/strong> to m\u016f\u017ee b\u00fdt cca v 17:00. Mezi 9 a 10 hodinou si dejte je\u0161t\u011b jednu<strong> v\u011bt\u0161\u00ed sva\u010dinu.<\/strong> Skv\u011ble m\u016f\u017ee fungovat tu\u0148\u00e1k s pe\u010divem nebo oblo\u017een\u00e1 bagetka, kterou si doma p\u0159iprav\u00edte. To by ov\u0161em nem\u011blo b\u00fdt va\u0161e posledn\u00ed j\u00eddlo. I b\u011bhem noci dopl\u0148ujte pravideln\u011b energii mal\u00fdmi sva\u010dinami. Zkuste t\u0159eba proteinov\u00e9 ty\u010dinky, <a href=\"https:\/\/gymbeam.cz\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00fd milkshake<\/a>, <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovoce<\/a>, jogurty, zeleninu nebo kousek kvalitn\u00ed ho\u0159k\u00e9 \u010dokol\u00e1dy. Samoz\u0159ejmost\u00ed je tak\u00e9 <strong>dostate\u010dn\u00fd pitn\u00fd re\u017eim.<\/strong> Po p\u0159\u00edjezdu z pr\u00e1ce si pak dejte <strong>leh\u010d\u00ed sn\u00eddani<\/strong> a jd\u011bte sp\u00e1t. Po probuzen\u00ed pokra\u010dujte pozdn\u00edm ob\u011bdem. Nejlep\u0161\u00ed bude, kdy\u017e si dop\u0159edu p\u0159iprav\u00edte krabi\u010dky, abyste si j\u00eddlo jen oh\u0159\u00e1li. Nikdo nechce po no\u010dn\u00ed st\u00e1t hodiny u spor\u00e1ku a \u010dekat, a\u017e se pokrm uva\u0159\u00ed, \u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem no\u010dn\u00edch sm\u011bn si na sv\u00e9m t\u011ble vypozorujte, jak\u00e9 potraviny v\u00e1m dodaj\u00ed energii, a kter\u00e9 v\u00e1s naopak utlum\u00ed a zat\u00ed\u017e\u00ed \u017ealudek. Asi se v\u0161ichni shodneme, \u017ee nen\u00ed nejlep\u0161\u00ed n\u00e1pad si ve t\u0159i r\u00e1no objednat s kolegy s\u00fdrovou pizzu, \u017ee? Sna\u017ete se tedy i b\u011bhem tohoto n\u00e1ro\u010dn\u011bj\u0161\u00edho obdob\u00ed dodr\u017eovat <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravidla zdrav\u00e9ho stravov\u00e1n\u00ed<\/a> a nenechte se zl\u00e1kat kalorick\u00fdmi dobrotami.&nbsp;<\/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=\"14_Jste_tehotna_nebo_kojite\"><\/span>14. Jste t\u011bhotn\u00e1 nebo koj\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud jste v <strong>pokro\u010dil\u00e9m st\u00e1diu t\u011bhotenstv\u00ed nebo koj\u00edte,<\/strong> je p\u0159irozen\u00e9, \u017ee m\u00e1te <strong>v\u011bt\u0161\u00ed hlad. <\/strong>Va\u0161e t\u011blo pot\u0159ebuje v\u00edce energie na to, aby bylo schopn\u00e9 u\u017eivit i d\u00edt\u011b. Neznamen\u00e1 to ov\u0161em, \u017ee byste v t\u011bhotenstv\u00ed m\u011bla j\u00edst za dva. D\u00edt\u011b <strong>nepot\u0159ebuje pro v\u00fdvoj takov\u00e9 mno\u017estv\u00ed energie<\/strong> jako dosp\u011bl\u00fd \u010dlov\u011bk k udr\u017een\u00ed v\u0161ech t\u011blesn\u00fdch funkc\u00ed. T\u011bhotenstv\u00ed tedy nen\u00ed d\u016fvodem k tomu, abyste sn\u00eddala donuty, sva\u010dila \u010dokol\u00e1dy a ob\u011bdvala i ve\u010de\u0159ela burgery.&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\">Jak j\u00edst v t\u011bhotenstv\u00ed a p\u0159i kojen\u00ed?<\/h3>\n\n\n\n<p>V obou p\u0159\u00edpadech je jist\u011b na m\u00edst\u011b nav\u00fd\u0161it p\u0159\u00edjem. P\u0159i kojen\u00ed se doporu\u010duje <strong>zv\u00fd\u0161it b\u011b\u017en\u00fd p\u0159\u00edjem o 450\u2013500 kcal, <\/strong>kter\u00e9 va\u0161e t\u011blo vyu\u017eije na v\u00fdrobu ml\u00e9ka. Z\u00e1rove\u0148 je d\u016fle\u017eit\u00e9 <strong>kl\u00e1st d\u016fraz tak\u00e9 na dostatek tekutin.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak je nezbytn\u00e9 zv\u00fd\u0161it p\u0159\u00edjem kalori\u00ed i v ur\u010dit\u00e9 f\u00e1zi t\u011bhotenstv\u00ed. V prvn\u00edm trimestru jsou energetick\u00e9 n\u00e1roky d\u00edt\u011bte minim\u00e1ln\u00ed. Nen\u00ed tedy pot\u0159eba nijak navy\u0161ovat p\u0159\u00edjem. V druh\u00e9m a t\u0159et\u00edm trimestru je pak optim\u00e1ln\u00ed <strong>zv\u00fd\u0161it p\u0159ijatou energii asi o 200\u2013300 kcal. <\/strong>Pro lep\u0161\u00ed p\u0159edstavu \u2013 jedn\u00e1 se o energii, kterou obsahuje dohromady 150 g 0% \u0159eck\u00e9ho jogurtu, jablko a 20 g <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kesu-orechy-cs\/\" class=\"ek-link\">ke\u0161u o\u0159ech\u016f<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[19\u201321] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg\" alt=\"Kolik kalori\u00ed by m\u011bla j\u00edst t\u011bhotn\u00e1 a koj\u00edc\u00ed \u017eena, aby nem\u011bla hlad \" class=\"wp-image-290798\" style=\"width:843px;height:562px\" title=\"Kolik kalori\u00ed by m\u011bla j\u00edst t\u011bhotn\u00e1 a koj\u00edc\u00ed \u017eena, aby nem\u011bla hlad \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"15_Zdravotni_problemy\"><\/span>15. Zdravotn\u00ed probl\u00e9my<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlad a chut\u011b maj\u00ed n\u011bkdy p\u0159\u00ed\u010dinu i jinde a mohou zna\u010dit taky v\u00e1\u017en\u00e9 onemocn\u011bn\u00ed. V ur\u010dit\u00fdch p\u0159\u00edpadech souvis\u00ed nap\u0159\u00edklad s <strong>cukrovkou \u010di onemocn\u011bn\u00edm \u0161t\u00edtn\u00e9 \u017el\u00e1zy. <\/strong>Chu\u0165 k j\u00eddlu mohou podporovat tak\u00e9 n\u011bkter\u00e9 l\u00e9ky, jako jsou nap\u0159\u00edklad psychofarmaka.&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\">Jak \u0159e\u0161it hlad a chut\u011b zp\u016fsoben\u00e9 onemocn\u011bn\u00edm \u010di l\u00e9ky?<\/h3>\n\n\n\n<p>Pokud m\u00e1te pocit, \u017ee se s hladem a chut\u011bmi pot\u00fdk\u00e1te z t\u011bchto d\u016fvod\u016f, m\u011bli byste sv\u016fj <strong>probl\u00e9m \u0159e\u0161it p\u0159\u00edmo s l\u00e9ka\u0159em. Ten v\u00e1s d\u016fkladn\u011b vy\u0161et\u0159\u00ed a stanov\u00ed dal\u0161\u00ed postup.<\/strong><\/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_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>M\u00edt hlad nebo chut\u011b je b\u011b\u017en\u00e9 a ob\u010das to za\u017eije ka\u017ed\u00fd.<\/strong> Pokud u\u017e v\u0161ak tyto pot\u0159eby p\u0159es\u00e1hnou ur\u010ditou m\u00edru, kter\u00e1 v\u00e1m nep\u0159ijde norm\u00e1ln\u00ed, je na \u010dase ud\u011blat si<strong> po\u0159\u00e1dek ve sv\u00e9m \u017eivotn\u00edm stylu. <\/strong>Za\u010dn\u011bte t\u00edm, \u017ee se zam\u011b\u0159\u00edte na pitn\u00fd re\u017eim, slo\u017een\u00ed stravy, sp\u00e1nek a va\u0161i aktivitu b\u011bhem dne. Pozornost byste v\u0161ak m\u011bli v\u011bnovat tak\u00e9 <strong>alkoholu, nud\u011b a stresu,<\/strong> kter\u00e9 mohou v\u00e9st k p\u0159ej\u00edd\u00e1n\u00ed. A v p\u0159\u00edpad\u011b, \u017ee m\u00e1te v\u0161echny tyto aspekty pod kontrolou, m\u016f\u017eete sv\u016fj probl\u00e9m zkusit konzultovat tak\u00e9 s odborn\u00edkem, kter\u00fd vylou\u010d\u00ed p\u0159\u00edpadn\u00e9 onemocn\u011bn\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi p\u0159\u00e1teli \u010dlov\u011bka, kter\u00fd si neust\u00e1le <strong>st\u011b\u017euje na hlad nebo chut\u011b? <\/strong>Sd\u00edlejte s n\u00edm \u010dl\u00e1nek. M\u016f\u017eete mu tak pomoci kone\u010dn\u011b probl\u00e9m vy\u0159e\u0161it.&nbsp;<\/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\/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\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>Hlad a chut\u011b na sladk\u00e9 mohou b\u00fdt ob\u010das p\u011bkn\u011b na obt\u00ed\u017e. O to v\u00edce, kdy\u017e se sna\u017e\u00edte zhubnout. Seznamte se s jejich nej\u010dast\u011bj\u0161\u00edmi p\u0159\u00ed\u010dinami a vy\u0159e\u0161te je jednou prov\u017edy.<\/p>\n","protected":false},"author":100,"featured_media":290820,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,6669,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-290681","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-jidelnicek","10":"tag-strava-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak se zbavit neust\u00e1l\u00e9ho hladu a chut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010d m\u00e1te po\u0159\u00e1d hlad a chu\u0165 na sladk\u00e9 i slan\u00e9? 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