{"id":291582,"date":"2021-08-27T20:35:11","date_gmt":"2021-08-27T18:35:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=291582"},"modified":"2025-08-01T16:49:40","modified_gmt":"2025-08-01T14:49:40","slug":"ako-sa-zbavit-neustaleho-hladu-a-chuti","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/","title":{"rendered":"Ako sa zbavi\u0165 neust\u00e1leho 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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#15_dovodov_preco_mate_neustale_hlad\" title=\"15 d\u00f4vodov, pre\u010do m\u00e1te neust\u00e1le hlad\">15 d\u00f4vodov, pre\u010do 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.sk\/blog\/ako-sa-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.sk\/blog\/ako-sa-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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#3_Nejete_dostatok_bielkovin\" title=\"3. Nejete dostatok bielkov\u00edn\">3. Nejete dostatok bielkov\u00edn<\/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\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#4_Mate_v_strave_nedostatok_tuku\" title=\"4. M\u00e1te v strave nedostatok tuku\">4. M\u00e1te v strave nedostatok 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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#5_Uprednostnujete_rafinovane_sacharidy_pred_komplexnymi\" title=\"5. Uprednost\u0148ujete rafinovan\u00e9 sacharidy pred komplexn\u00fdmi\">5. Uprednost\u0148ujete rafinovan\u00e9 sacharidy pred komplexn\u00fdmi<\/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\/ako-sa-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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#7_Jete_malo_vlakniny\" title=\"7. Jete m\u00e1lo vl\u00e1kniny\">7. Jete 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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#8_Nudite_sa\" title=\"8. Nud\u00edte sa\">8. Nud\u00edte sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#9_Ste_v_strese\" title=\"9. Ste v strese&nbsp;\">9. Ste v strese&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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#10_Drzite_dietu_alebo_jete_male_porcie\" title=\"10. Dr\u017e\u00edte di\u00e9tu alebo jete mal\u00e9 porcie\">10. Dr\u017e\u00edte di\u00e9tu alebo jete mal\u00e9 porcie<\/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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#11_Cvicite_viac_nez_obvykle\" title=\"11. Cvi\u010d\u00edte viac ne\u017e obvykle\">11. Cvi\u010d\u00edte viac 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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#12_Nevenujete_jedlu_dostatocnu_pozornost\" title=\"12. Nevenujete jedlu dostato\u010dn\u00fa pozornos\u0165\">12. Nevenujete jedlu dostato\u010dn\u00fa pozornos\u0165<\/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.sk\/blog\/ako-sa-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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#14_Ste_tehotna_alebo_dojcite\" title=\"14. Ste tehotn\u00e1 alebo doj\u010d\u00edte\">14. Ste tehotn\u00e1 alebo doj\u010d\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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#15_Zdravotne_problemy\" title=\"15. Zdravotn\u00e9 probl\u00e9my\">15. Zdravotn\u00e9 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.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/#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>V\u0161etci pozn\u00e1me ten nepr\u00edjemn\u00fd pocit, ke\u010f sa n\u00e1m od hladu zviera \u017eal\u00fadok. V\u0161ade okolo sa oz\u00fdva hlasn\u00e9 \u0161kv\u0155kanie, na\u0161a s\u00fastredenos\u0165 sa zni\u017euje a n\u00e1lada zhor\u0161uje. Navy\u0161e sa v\u0161etky my\u0161lienky obracaj\u00fa na jedlo. Ma\u0165 ob\u010das hlad je \u00faplne prirodzen\u00e9 a rozhodne by sme sa tohto pocitu nemali b\u00e1\u0165. Je to u\u017eito\u010dn\u00fd sign\u00e1l tela, ktor\u00fdm n\u00e1m d\u00e1va najavo, \u017ee mu m\u00e1me doplni\u0165 energiu. Takisto je v poriadku, ke\u010f sa ob\u010das objav\u00ed t\u00fa\u017eba po ob\u013e\u00fabenej \u010dokol\u00e1de. Samozrejme, zbystri\u0165 by ste mali v pr\u00edpade, \u017ee sa <strong>hlad alebo chute objavuj\u00fa a\u017e pr\u00edli\u0161 \u010dasto<\/strong> a znepr\u00edjem\u0148uj\u00fa v\u00e1m be\u017en\u00e9 denn\u00e9 fungovanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161nom \u010dl\u00e1nku sa zozn\u00e1mime s ich mo\u017en\u00fdmi pr\u00ed\u010dinami a povieme si, ako m\u00f4\u017eete s neprimeran\u00fdm hladom \u010di chu\u0165ou bojova\u0165.&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\" id=\"15-dovodov-preco-mate-neustale-hlad\"><span class=\"ez-toc-section\" id=\"15_dovodov_preco_mate_neustale_hlad\"><\/span>15 d\u00f4vodov, pre\u010do m\u00e1te neust\u00e1le hlad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-pijete-malo-vody\"><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><strong>Hlad je len prezle\u010den\u00fd sm\u00e4d. <\/strong>Po\u010duli ste u\u017e niekedy toto pr\u00edslovie? Zrejme na tom nie\u010do bude. Ak c\u00edtite hlad, sk\u00faste sa napi\u0165. Mo\u017eno zist\u00edte, \u017ee t\u00e1 t\u00fa\u017eba po \u010dokol\u00e1de alebo \u010fal\u0161ej porcii obeda, bola vlastne len sm\u00e4d. Voda pom\u00f4\u017ee \u010diasto\u010dne zaplni\u0165 \u017eal\u00fadok a t\u00fdm aj zn\u00ed\u017ei\u0165 hlad. Samozrejme, nechceme v\u00e1m hovori\u0165, aby ste si namiesto obeda dali 2 litre vody. <strong>Poh\u00e1r vody pred jedlom m\u00f4\u017ee by\u0165 v\u0161ak hlavne v di\u00e9te skvel\u00fdm pomocn\u00edkom.<\/strong> Mo\u017eno v\u00e1s o tom presved\u010dia aj v\u00fdsledky v\u00fdskumu uskuto\u010dnen\u00e9ho na \u0161t\u00edhlych mu\u017eoch, ktor\u00ed pred jedlom vypili 568 ml vody. Z\u00e1very ukazuj\u00fa, \u017ee t\u00edto p\u00e1ni vo fin\u00e1le<strong> zjedli menej kal\u00f3ri\u00ed a c\u00edtili sa nas\u00fdtenej\u0161\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\u00e1zal aj v\u00fdskum uskuto\u010dnen\u00fd na 50 \u017een\u00e1ch s nadv\u00e1hou, ktor\u00e9 pili v\u017edy 500 ml vody pred ra\u0148ajkami, obedom a ve\u010derou. Je d\u00f4le\u017eit\u00e9 spomen\u00fa\u0165, \u017ee tieto tekutiny boli nad r\u00e1mec ich be\u017en\u00e9ho pitn\u00e9ho re\u017eimu. V\u00fdsledky po 8 t\u00fd\u017ed\u0148och uk\u00e1zali, \u017ee \u017eeny mali <strong>men\u0161iu chu\u0165 na jedlo a tie\u017e sa zn\u00ed\u017eila ich telesn\u00e1 hmotnos\u0165 bez toho, aby dr\u017eali nejak\u00fa di\u00e9tu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kolko-vody-sa-odporuca-pit\">Ko\u013eko vody sa odpor\u00fa\u010da pi\u0165?&nbsp;<\/h3>\n\n\n\n<p>Nem\u00e1 zmysel do seba lia\u0165 nadbyto\u010dn\u00e9 kvant\u00e1 tekut\u00edn. Ak m\u00e1te, samozrejme, pocit, \u017ee v\u00e1s dostato\u010dne ve\u013ek\u00e1 porcia jedla nezas\u00fdti, <strong>sk\u00faste pred jej zjeden\u00edm vypi\u0165 poh\u00e1r vody<\/strong>. Takisto m\u00f4\u017eete pi\u0165 aj po\u010das konzumovania. Ide\u00e1lny pr\u00edjem tekut\u00edn by sa mal pohybova\u0165 <strong>medzi 30 \u2013 45 ml na kg telesnej hmotnosti<\/strong>. Ak je vonku hor\u00faco alebo cvi\u010d\u00edte, m\u00f4\u017ee by\u0165 potreba e\u0161te vy\u0161\u0161ia. \u010ci m\u00e1 va\u0161e telo dostatok tekut\u00edn, m\u00f4\u017eete sami zisti\u0165 pod\u013ea farby mo\u010du. T\u00e1 by mala by\u0165 svetlo\u017elt\u00e1. <strong>\u010c\u00edm je tmav\u0161ia, t\u00fdm ste viac dehydrovan\u00ed. <\/strong>Ak sa chcete o d\u00f4le\u017eitosti pitn\u00e9ho re\u017eimu dozvedie\u0165 viac, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii<\/a><\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1va sa v\u00e1m, \u017ee si po\u010das hektick\u00e9ho d\u0148a na f\u013ea\u0161u s vodou ani nespomeniete a potom ve\u010der s hr\u00f4zou zist\u00edte, \u017ee ste vlastne <strong>skoro ni\u010d okrem k\u00e1vy cez de\u0148 nepili<\/strong>? Aby ste nemuseli ve\u010der doh\u00e1\u0148a\u0165 pitn\u00fd re\u017eim a potom cel\u00fa noc vst\u00e1va\u0165 na toaletu, sk\u00faste si dopom\u00f4c\u0165&nbsp; jednoduchou vychyt\u00e1vkou. Nastavte si na telef\u00f3ne <strong>bud\u00edky, ktor\u00e9 v\u00e1m bud\u00fa v stanoven\u00fdch intervaloch hl\u00e1si\u0165, \u017ee sa m\u00e1te napi\u0165<\/strong>. Takisto m\u00f4\u017ee pom\u00f4c\u0165 aj na to ur\u010den\u00e1 aplik\u00e1cia, ako je napr\u00edklad Water Drink Reminder \u010di Hydro Coach. Napriek tomu, \u017ee pripom\u00ednanie m\u00f4\u017ee by\u0165 zo za\u010diatku otrava, uvid\u00edte, \u017ee v\u00e1m <strong>pom\u00f4\u017ee s vytvoren\u00edm spr\u00e1vneho n\u00e1vyku<\/strong> a \u010dasom to u\u017e zvl\u00e1dnete aj bez neho. Ak budete ma\u0165 na o\u010diach neust\u00e1le <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/flasa-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">f\u013ea\u0161u vody<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/flasa-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dizajnov\u00fa f\u013ea\u0161u<\/a>, hne\u010f to p\u00f4jde lep\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee pijete m\u00e1lo, preto\u017ee v\u00e1m samotn\u00e1 voda nechut\u00ed, sk\u00faste si ju vylep\u0161i\u0165 n\u00edzkokalorick\u00fdmi dochucovadlami, bylinkami, ovoc\u00edm, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noreferrer noopener\">BCAA<\/a> alebo vysk\u00fa\u0161ajte \u010daje. Pozor si v\u0161ak dajte na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\">tekut\u00e9 kal\u00f3rie<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg\" alt=\"M\u00e1te hlad, preto\u017ee pijete m\u00e1lo vody\" class=\"wp-image-290682\" style=\"width:843px;height:562px\" title=\"M\u00e1te hlad, preto\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\" id=\"2-pijete-alkohol\"><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\u00f4\u017eeme pr\u00e1vom pova\u017eova\u0165 za jedn\u00e9ho z<strong> najv\u00e4\u010d\u0161\u00edch nepriate\u013eov chudnutia<\/strong>. Pre\u010do? Po jeho vypit\u00ed sa <strong>zvy\u0161uje chu\u0165 na jedlo<\/strong> a <strong>zni\u017euje sa tie\u017e pravdepodobnos\u0165, \u017ee si budete vybera\u0165 vhodnej\u0161ie potraviny<\/strong>. No schv\u00e1lne, ke\u010f sa budete o 4. hodine r\u00e1no vraca\u0165 z ve\u010dierka, zastav\u00edte sa na kebab na stanici alebo si doma priprav\u00edte zeleninov\u00fd \u0161al\u00e1t s <a href=\"https:\/\/gymbeam.sk\/morcacie-prsia-marinovane-vo-vode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mor\u010dac\u00edm<\/a> m\u00e4som? Predpoklad\u00e1m, \u017ee sa rozhodnete pre prv\u00fa mo\u017enos\u0165. Takisto si k pivu asi d\u00e1te rad\u0161ej hranolky ne\u017e ovocie s gr\u00e9ckym jogurtom. <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<p>Hlad a chu\u0165 na kalorick\u00e9 jedl\u00e1, samozrejme, pokra\u010duj\u00fa aj v nasleduj\u00faci de\u0148 po p\u00e1rty. Pravdepodobne <strong>budete s opicou t\u00fa\u017ei\u0165 sk\u00f4r po slan\u00fdch dobrot\u00e1ch<\/strong>, ako je hamburger alebo pizza. Po uspokojen\u00ed t\u00fdchto chut\u00ed sa za\u010dne hl\u00e1si\u0165 aj <strong>potreba sladk\u00e9ho<\/strong>, ktor\u00e1 v\u00e1s bude nab\u00e1da\u0165, aby ste si dali nieko\u013eko ly\u017ei\u010diek tej v\u00fdbornej zmrzliny v mrazni\u010dke. No a pravdepodobne potom d\u00f4jde aj na donut, \u010dokol\u00e1du a ob\u013e\u00faben\u00e9 su\u0161ienky, ktor\u00fdm u\u017e nieko\u013eko t\u00fd\u017ed\u0148ov odol\u00e1vate. \u010co sa to len s vami deje? <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\" id=\"ako-po-piti-alkoholu-bojovat-s-chutami\">Ako po pit\u00ed alkoholu bojova\u0165 s chu\u0165ami?<\/h3>\n\n\n\n<p>Nebojte sa, neovl\u00e1da v\u00e1s nadpozemsk\u00e1 bytos\u0165 z inej galaxie, ani sa do v\u00e1s neprevtelil Obelix. Vinn\u00edka h\u013eadajte inde. S\u00fa dokonca dvaja. Volaj\u00fa sa <strong>lept\u00edn a grel\u00edn a ovplyv\u0148uj\u00fa na\u0161u s\u00fdtos\u0165, hlad a celkov\u00e9 uspokojenie z jedla<\/strong>. V pr\u00edpade, \u017ee sa cel\u00fa noc odd\u00e1vame alkoholu a nevenujeme dostato\u010dn\u00fd \u010das sp\u00e1nku, d\u00f4jde k v\u00e4\u010d\u0161iemu <strong>naru\u0161eniu hladiny t\u00fdchto horm\u00f3nov<\/strong>. To sa potom prejav\u00ed zn\u00e1mym <strong>vl\u010d\u00edm hladom a chu\u0165ou na v\u0161etko<\/strong>, \u010do doma m\u00e1te aj nem\u00e1te. Mo\u017eno v\u00e1s tie\u017e dos\u0165 prekvapuje aj extr\u00e9mna <strong>t\u00fa\u017eba po slanom jedle<\/strong>, na ktor\u00e9 si po opici ani nespomeniete. Za t\u00fato t\u00fa\u017ebu m\u00f4\u017eu <strong>diuretick\u00e9 (mo\u010dopudn\u00e9) \u00fa\u010dinky alkoholu<\/strong>, ktor\u00e9 ved\u00fa k tomu, aby sa organizmus zbavil v\u00e4\u010d\u0161ieho mno\u017estva vody. Sod\u00edk v soli potom v tele pom\u00e1ha zadr\u017eiava\u0165 vodu, ktor\u00e1 pom\u00f4\u017ee zn\u00ed\u017ei\u0165 dehydrat\u00e1ciu. <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>Ak sa chcete vyhn\u00fa\u0165 nadmern\u00e9mu hladu a chutiam spojen\u00fdm s pit\u00edm alkoholu, je najlep\u0161ie sa jeho <strong>konzum\u00e1cii vyh\u00fdba\u0165<\/strong>. Ak sa u\u017e na ve\u010dierok vyberiete, nezabudnite sa predt\u00fdm najes\u0165. Ide\u00e1lnou vo\u013ebou je <strong>pokrm bohat\u00fd na bielkoviny<\/strong>. K alkoholu si m\u00f4\u017eete pripravi\u0165 aj zdrav\u00e9 ma\u0161krty, ktor\u00e9 nebud\u00fa pr\u00edli\u0161 kalorick\u00e9, ale zn\u00ed\u017eia riziko, \u017ee sa o 4. hodine r\u00e1no prejete vo fast foode. V priebehu ve\u010dera nezab\u00fadajte <strong>dop\u013a\u0148a\u0165 tekutiny nealkoholick\u00fdm n\u00e1pojom<\/strong>. Pred span\u00edm potom sk\u00faste navy\u0161e vypi\u0165 e\u0161te pol litra vody. M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165, ke\u010f si do vody prid\u00e1te aj tro\u0161ku soli a dopln\u00edte elektrolyty, napr\u00edklad vo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">forme kaps\u00fal<\/a>. R\u00e1no sa <strong>nenechajte zl\u00e1ka\u0165 chu\u0165ami a dopl\u0148te \u010fal\u0161ie tekutiny<\/strong>. Potom si dajte zdrav\u00e9 ra\u0148ajky z kvalitn\u00fdch surov\u00edn, ktor\u00e9 bud\u00fa obsahova\u0165 dostatok bielkov\u00edn, ale aj sacharidy a tuky. Ke\u010f po jedle zvl\u00e1dnete aj <strong>kr\u00e1tku prech\u00e1dzku<\/strong>, m\u00e1te nad hladom a chu\u0165ami po konzum\u00e1cii alkoholu takmer vyhrat\u00e9.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg\" alt=\"Ako po pit\u00ed alkoholu bojova\u0165 s hladom, chu\u0165ami a s \u201eopicou\u201c\" class=\"wp-image-290699\" style=\"width:843px;height:562px\" title=\"Ako po pit\u00ed alkoholu bojova\u0165 s hladom, chu\u0165ami a s \u201eopicou\u201c\" 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\" id=\"3-nejete-dostatok-bielkovin\"><span class=\"ez-toc-section\" id=\"3_Nejete_dostatok_bielkovin\"><\/span>3. Nejete dostatok bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bielkoviny s\u00fa makro\u017eivinou, ktor\u00e1 m\u00e1 <strong>najvy\u0161\u0161\u00ed s\u00fdtiaci efekt<\/strong>. Ak si napr\u00edklad do svojho ob\u013e\u00faben\u00e9ho zeleninov\u00e9ho \u0161al\u00e1tu navy\u0161e prid\u00e1te e\u0161te porciu <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a> alebo <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>, nestane sa v\u00e1m, \u017ee by ste mali po jeho zjeden\u00ed za chv\u00ed\u013eu zase hlad. T\u00e1to makro\u017eivina nie je pre telo d\u00f4le\u017eit\u00e1 len z d\u00f4vodu v\u00e4\u010d\u0161ieho pocitu s\u00fdtosti. Je <strong>z\u00e1kladn\u00fdm stavebn\u00fdm kame\u0148om buniek imunitn\u00e9ho syst\u00e9mu, na\u0161ich svalov<\/strong> a \u010fal\u0161\u00edch tkan\u00edv. To je tie\u017e d\u00f4vod, pre\u010do sa na jej pr\u00edjem zameriavaj\u00fa hlavne akt\u00edvni \u0161portovci. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Hovor\u00edte si, \u017ee pre\u010do by ste to mali rie\u0161i\u0165 vy, ke\u010f sa sna\u017e\u00edte sk\u00f4r schudn\u00fa\u0165, a nie nabera\u0165 svaly? Aj v tomto pr\u00edpade s\u00fa pre v\u00e1s bielkoviny pr\u00ednosn\u00e9. S\u00fa toti\u017e schopn\u00e9 <strong>ochr\u00e1ni\u0165 svalov\u00fa hmotu pred jej sp\u00e1len\u00edm <\/strong>na energiu, k \u010domu doch\u00e1dza hlavne po\u010das tvrd\u00fdch di\u00e9tnych opatren\u00ed. Z\u00e1rove\u0148 ocen\u00edte fakt, \u017ee<strong> svaly v pokoji sp\u00e1lia viac energie ne\u017e tuk<\/strong>. Bielkoviny maj\u00fa navy\u0161e zo v\u0161etk\u00fdch makro\u017eiv\u00edn najvy\u0161\u0161\u00ed termick\u00fd efekt (energia, ktor\u00fa organizmus spotrebuje na spracovanie danej \u017eiviny). Ich dostato\u010dn\u00e1 konzum\u00e1cia preto prin\u00e1\u0161a len sam\u00e9 pozit\u00edva. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"ako-doplnit-bielkoviny-a-dostat-ich-prijem-pod-kontrolu\">Ako doplni\u0165 bielkoviny a dosta\u0165 ich pr\u00edjem pod kontrolu?<\/h3>\n\n\n\n<p>Potrebn\u00e9 mno\u017estvo bielkov\u00edn v strave sa u r\u00f4znych \u013eud\u00ed l\u00ed\u0161i. V\u0161eobecne sa v\u0161ak <strong>pohybuje medzi 0,8 \u2013 2 g na kilogram telesnej hmotnosti<\/strong>. Ak nie ste dos\u0165 akt\u00edvni, m\u00f4\u017ee by\u0165 v\u00e1\u0161 pr\u00edjem sk\u00f4r na dolnej hranici. \u0160portovci potom atakuj\u00fa zase horn\u00fa hranicu. \u010co sa t\u00fdka zdrojov, sna\u017ete sa jes\u0165 pestro a nevybera\u0165 si len jeden druh, aby ste z\u00edskali <strong>cel\u00e9 spektrum aminokysel\u00edn<\/strong>. Pravidelne zara\u010fujte r\u00f4zne druhy <strong>m\u00e4sa, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>r\u00fdb<\/strong><\/a><strong>, morsk\u00fdch plodov, mlie\u010dnych v\u00fdrobkov, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukov\u00edn<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00fdch alternat\u00edv m\u00e4sa<\/strong><\/a> (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/seitan\/\" class=\"ek-link\">seitan<\/a>), pseudoobiln\u00edn, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechov a semienok<\/a>. Skvel\u00fdm sp\u00f4sobom, ako doplni\u0165 bielkoviny, m\u00f4\u017ee by\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\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>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy na jedl\u00e1 pln\u00e9 bielkov\u00edn, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg\" alt=\"Nedostatok bielkov\u00edn m\u00f4\u017ee zvy\u0161ova\u0165 hlad a chu\u0165 na sladk\u00e9\" class=\"wp-image-290713\" style=\"width:843px;height:534px\" title=\"Nedostatok bielkov\u00edn m\u00f4\u017ee zvy\u0161ova\u0165 hlad a chu\u0165 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\" id=\"4-mate-v-strave-nedostatok-tuku\"><span class=\"ez-toc-section\" id=\"4_Mate_v_strave_nedostatok_tuku\"><\/span>4. M\u00e1te v strave nedostatok tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doba, ke\u010f bol tuk d\u00e9monizovan\u00fd a \u013eudia z neho mali strach, je u\u017e sn\u00e1\u010f d\u00e1vno pre\u010d. Ide o makro\u017eivinu, ktor\u00e1 je <strong>nevyhnutn\u00e1 napr\u00edklad pre spr\u00e1vne fungovanie horm\u00f3nov v tele<\/strong> alebo vstreb\u00e1vanie niektor\u00fdch vitam\u00ednov. Navy\u0161e je <strong>nosite\u013eom chuti<\/strong>. S t\u00fdm bud\u00fa s\u00fahlasi\u0165 asi v\u0161etci milovn\u00edci <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161idov\u00e9ho masla<\/a>, \u017ee?<\/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 tie\u017e fakt, \u017ee sa <strong>zo v\u0161etk\u00fdch makro\u017eiv\u00edn najdlh\u0161ie tr\u00e1vi<\/strong>, a navy\u0161e spoma\u013euje vstreb\u00e1vanie ostatn\u00fdch \u017eiv\u00edn, ktor\u00e9 zjete spolo\u010dne s n\u00edm. To \u010diasto\u010dne vysvet\u013euje skuto\u010dnos\u0165, pre\u010do je v\u00e1m \u0165a\u017eko tak dlho, ke\u010f si d\u00e1te na obed sma\u017een\u00fd syr s hranolkami a tat\u00e1rskou om\u00e1\u010dkou. Sna\u017ete sa preto tieto schopnosti tuku <strong>vyu\u017ei\u0165 vo svoj prospech <\/strong>a pridajte ho v adekv\u00e1tnom mno\u017estve do ka\u017ed\u00e9ho jedla.<\/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\" id=\"ako-dostat-tuk-do-jedalnicka\">Ako dosta\u0165 tuk do jed\u00e1lni\u010dka?<\/h3>\n\n\n\n<p>Existuje ve\u013ea mo\u017enost\u00ed, ako do jedla prepa\u0161ova\u0165 rastlinn\u00fd alebo \u017eivo\u010d\u00ed\u0161ny tuk. \u0160al\u00e1t pokvapkajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">olivov\u00fdm olejom<\/a>, na ka\u0161u pridajte ly\u017ei\u010dku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ke\u0161u masla<\/a> a do jogurtu nasypte ob\u013e\u00faben\u00e9 semienka. Uvid\u00edte, \u017ee okrem <strong>v\u00e4\u010d\u0161ej s\u00fdtosti a pocitu uspokojenia z\u00edska v\u00e1\u0161 pokrm aj nov\u00fd chu\u0165ov\u00fd rozmer<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite v\u0161ak aj na to, \u017ee nie v\u017edy je potrebn\u00e9, aby sa jedlo dlho tr\u00e1vilo. Ak napr\u00edklad po tr\u00e9ningu pijete prote\u00edn, je va\u0161\u00edm cie\u013eom<strong> telu r\u00fdchlo doplni\u0165 bielkoviny d\u00f4le\u017eit\u00e9 pre regener\u00e1ciu a rast svalovej hmoty<\/strong>. Najlep\u0161ie urob\u00edte, ke\u010f <strong>ho zmie\u0161ate spolu s vodou<\/strong>, aby sa mohol \u010do najr\u00fdchlej\u0161ie vstreb\u00e1va\u0165 do tela.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg\" alt=\"Nedostatok tuku v jed\u00e1lni\u010dku m\u00f4\u017ee zvy\u0161ova\u0165 hlad a chu\u0165 na sladk\u00e9\" class=\"wp-image-290727\" style=\"width:843px;height:562px\" title=\"Nedostatok tuku v jed\u00e1lni\u010dku m\u00f4\u017ee zvy\u0161ova\u0165 hlad a chu\u0165 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\" id=\"5-uprednostnujete-rafinovane-sacharidy-pred-komplexnymi\"><span class=\"ez-toc-section\" id=\"5_Uprednostnujete_rafinovane_sacharidy_pred_komplexnymi\"><\/span>5. Uprednost\u0148ujete rafinovan\u00e9 sacharidy pred komplexn\u00fdmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pon\u00e1h\u013eate sa r\u00e1no do pr\u00e1ce, v r\u00fdchlosti zhltnete \u0161i\u0161ku a potom sa \u010dudujete, \u017ee ste o hodinu zase hladn\u00ed? Bodaj by nie, obsahuje toti\u017e <strong>v\u00e4\u010d\u0161ie mno\u017estvo jednoduch\u00e9ho cukru<\/strong>, ktor\u00fd m\u00e1 vysok\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-chudnutie-a-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glykemick\u00fd index<\/a>. Ten pomerne r\u00fdchlo zv\u00fd\u0161i hladinu glyk\u00e9mie, ktor\u00fa sa na\u0161e telo sna\u017e\u00ed regulova\u0165 vy\u0161\u0161ou produkciou inzul\u00ednu. \u010co sa stane potom? Glyk\u00e9mia sa m\u00f4\u017ee prepadn\u00fa\u0165 e\u0161te ni\u017e\u0161ie, ne\u017e bola pred zjeden\u00edm \u0161i\u0161ky, a vy m\u00e1te <strong>op\u00e4\u0165 hlad a chu\u0165 na nie\u010do dobr\u00e9<\/strong>. V extr\u00e9mnych pr\u00edpadoch m\u00f4\u017eu tieto v\u00fdkyvy pripom\u00edna\u0165 celodenn\u00fa jazdu na horskej dr\u00e1he s neust\u00e1le sa opakuj\u00facimi chu\u0165ami, hladom a pocitom uspokojenia z nejakej 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\" id=\"ako-na-jednoduche-cukry\">Ako na jednoduch\u00e9 cukry?<\/h3>\n\n\n\n<p>Ak milujete sladk\u00fa chu\u0165 a cukor je v\u00e1\u0161 najlep\u0161\u00ed kamo\u0161, ur\u010dite si ob\u013e\u00fabite aj <strong>r\u00f4zne sladidl\u00e1<\/strong>. Tie sa vyzna\u010duj\u00fa n\u00edzkym alebo dokonca nulov\u00fdm glykemick\u00fdm indexom, a preto a\u017e tak v\u00fdrazne neovplyv\u0148uj\u00fa hladinu glyk\u00e9mie. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad \u010dakankov\u00fd sirup, pre ktor\u00fd je typick\u00fd ni\u017e\u0161\u00ed obsah cukru, ale aj <strong>vysok\u00fd podiel rozpustnej vl\u00e1kniny<\/strong>. T\u00fa n\u00e1jdete tie\u017e v popul\u00e1rnom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliu<\/a>, ktor\u00e9 je zn\u00e1me priazniv\u00fdm vplyvom na hladinu glyk\u00e9mie. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvele v\u00e1m posl\u00fa\u017eia aj \u010fal\u0161ie sladidl\u00e1, ako napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>erythritol<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/stevia-tabs-sladidlo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>st\u00e9via<\/strong><\/a><strong> alebo <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>xylitol<\/strong><\/a>. Nemus\u00edte sa ich ob\u00e1va\u0165. Be\u017ene sa nach\u00e1dzaj\u00fa v pr\u00edrode a jeme ich napr\u00edklad ako s\u00fa\u010das\u0165 ovocia. Ak sa sna\u017e\u00edte schudn\u00fa\u0165, ocen\u00edte, \u017ee pr\u00e1ve erythritol a st\u00e9via <strong>neobsahuj\u00fa \u017eiadne kal\u00f3rie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-malo-spite\"><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 ste niekedy obdobie, ke\u010f ste napr\u00edklad pre u\u010denie sa \u010di pr\u00e1cu <strong>nemali dostatok \u010dasu na kvalitn\u00fd sp\u00e1nok<\/strong>? Ak \u00e1no, spome\u0148te si, ako v priebehu t\u00fdchto dn\u00ed vyzeral v\u00e1\u0161 jed\u00e1lni\u010dek. Je dos\u0165 mo\u017en\u00e9, \u017ee va\u0161e <strong>porcie jedla <\/strong>boli<strong> v\u00e4\u010d\u0161ie <\/strong>ne\u017e zvy\u010dajne. <strong>Chu\u0165 na sladk\u00e9<\/strong> sa objavovala omnoho \u010dastej\u0161ie a nejako ste ju nedok\u00e1zali uspokoji\u0165. Nie je to n\u00e1hoda. M\u00f4\u017eu za to op\u00e4\u0165 <strong>horm\u00f3ny s\u00fdtosti a hladu \u2013 lept\u00edn a grel\u00edn<\/strong>. Ke\u010f m\u00e1lo sp\u00edte, m\u00f4\u017ee doch\u00e1dza\u0165 k zn\u00ed\u017eeniu hladiny lept\u00ednu, ktor\u00fd podporuje s\u00fdtos\u0165. Naopak sa zvy\u0161uje hladina grel\u00ednu, ktor\u00fd navodzuje 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\u017eno v\u00e1s prekvap\u00ed, \u017ee na pr\u00edjem kal\u00f3ri\u00ed m\u00f4\u017ee ma\u0165 vplyv u\u017e<strong> jedna noc, ke\u010f sa m\u00e1lo vysp\u00edte<\/strong>. To tie\u017e potvrdzuje v\u00fdskum uskuto\u010dnen\u00fd na mlad\u00fdch mu\u017eoch, ktor\u00ed spali do r\u00e1na od 2 do 6 hod\u00edn. U\u017e po prebuden\u00ed c\u00edtili v\u00e4\u010d\u0161\u00ed hlad a za cel\u00fd de\u0148 zjedli nad r\u00e1mec svojho be\u017en\u00e9ho pr\u00edjmu priemerne <strong>viac ne\u017e 550 kcal<\/strong>. Ak chcete schudn\u00fa\u0165, no nepo\u010d\u00edtate kal\u00f3rie a sna\u017e\u00edte sa tak nejako na\u010d\u00fava\u0165 svojmu telu, m\u00f4\u017eete pri nedostatku sp\u00e1nku \u013eahko narazi\u0165 na probl\u00e9m a dosiahnutie cie\u013ea si tak\u00fdmto sp\u00f4sobom skomplikova\u0165.<\/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\" id=\"kolko-spanku-potrebujeme\">Ko\u013eko sp\u00e1nku potrebujeme?<\/h3>\n\n\n\n<p>Sp\u00e1nok patr\u00ed medzi z\u00e1kladn\u00e9 funkcie, ktor\u00e9 s\u00fa pre organizmus skuto\u010dne nevyhnutn\u00e9. Ak nechcete riskova\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zv\u00fd\u0161en\u00e9 chute, hlad, v\u00fdpadky pozornosti<\/a>, zmeny n\u00e1lad \u010di oneskoren\u00e9 reakcie, mali by ste si <strong>dopria\u0165 ka\u017ed\u00fd de\u0148 7 \u2013 9 hod\u00edn kvalitn\u00e9ho sp\u00e1nku<\/strong>. A ak sa zara\u010fujete medzi \u013eud\u00ed, ktor\u00ed na sp\u00e1nok s\u00edce maj\u00fa \u010das, ale nem\u00f4\u017eu zaspa\u0165, nemali by v\u00e1m unikn\u00fa\u0165 rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg\" alt=\"Nedostatok sp\u00e1nku m\u00f4\u017ee zvy\u0161ova\u0165 hlad a chu\u0165 na sladk\u00e9\" class=\"wp-image-290741\" style=\"width:843px;height:563px\" title=\"Nedostatok sp\u00e1nku m\u00f4\u017ee zvy\u0161ova\u0165 hlad a chu\u0165 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\" id=\"7-jete-malo-vlakniny\"><span class=\"ez-toc-section\" id=\"7_Jete_malo_vlakniny\"><\/span>7. Jete m\u00e1lo vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e bolo povedan\u00e9 v spojitosti s cukrom, <strong>na pocit s\u00fdtosti po jedle m\u00e1 vplyv aj obsah vl\u00e1kniny<\/strong>. Istotne mi d\u00e1te za pravdu, \u017ee sa \u010dlovek c\u00edti s\u00fdtej\u0161ie po celozrnnej \u017eemli doplnenej hrs\u0165ou zeleniny ne\u017e po pe\u010dive z klasickej bielej p\u0161eni\u010dnej m\u00faky. Ka\u017ed\u00e1 dospel\u00e1 osoba by mala denne zjes\u0165 aspo\u0148 30 g vl\u00e1kniny. Okrem jej pozit\u00edvneho vplyvu na pocit s\u00fdtosti je taktie\u017e d\u00f4le\u017eit\u00e1 pre spr\u00e1vne fungovanie tr\u00e1viaceho 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\" id=\"ako-dostat-pod-kontrolu-prijem-vlakniny\">Ako dosta\u0165 pod kontrolu pr\u00edjem vl\u00e1kniny<\/h3>\n\n\n\n<p>Ak nechcete ma\u0165 po jedle hne\u010f hlad, vyberajte potraviny s vysok\u00fdm obsahom vl\u00e1kniny. T\u00e1 pred\u013a\u017ei \u010das tr\u00e1venia, a tak m\u00e1 pozit\u00edvny vplyv na spom\u00ednan\u00fa hladinu glyk\u00e9mie. Krvn\u00fd cukor v\u010faka nej rastie a kles\u00e1 pozvo\u013enej\u0161ie, jeho hladina bude vyrovnanej\u0161ia, a tak nebudete ma\u0165 neust\u00e1le hlad a chu\u0165 na nie\u010do dobr\u00e9. <strong>Vyberajte si celozrnn\u00e9 pr\u00edlohy<\/strong>, napr\u00edklad ry\u017eu, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuskus\/\" class=\"ek-link\">kuskus <\/a>a podobne. Z\u00e1rove\u0148 by ste mali ka\u017ed\u00fd de\u0148 zjes\u0165 <strong>400 g zeleniny a 200 g ovocia<\/strong>, ktor\u00e9 v\u00e1m takisto zna\u010dne u\u013eah\u010dia dostato\u010dn\u00fd pr\u00edjem. \u010co tak namiesto \u0161i\u0161ky vysk\u00fa\u0161a\u0165 na ra\u0148ajky rad\u0161ej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-jablkovy-kolac-prevonany-skoricou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1\u010dny jablkov\u00fd kol\u00e1\u010d<\/a>, ktor\u00fd m\u00e1 v jednej porcii 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\" id=\"8-nudite-sa\"><span class=\"ez-toc-section\" id=\"8_Nudite_sa\"><\/span>8. Nud\u00edte sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj vy ste sa u\u017e mnohokr\u00e1t pristihli, \u017ee po\u010das nudn\u00e9ho popoludnia idete nieko\u013ekokr\u00e1t po sebe nav\u0161t\u00edvi\u0165 chladni\u010dku a <strong>prem\u00fd\u0161\u013eate, \u010do dobr\u00e9 by ste si mohli da\u0165?<\/strong> Podobne ako pri strese, aj po\u010das nudy m\u00f4\u017ee <strong>konzum\u00e1cia nejakej dobroty prinies\u0165 v\u010faka dopam\u00ednu chv\u00ed\u013ekov\u00e9 uspokojenie<\/strong>. Predpoklad\u00e1m v\u0161ak, \u017ee jes\u0165 z nudy nie je zvyk, ktor\u00fd by ste chceli rozv\u00edja\u0165. <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 chute na jedlo vo v\u00e1s m\u00f4\u017ee vyvol\u00e1va\u0165 aj neust\u00e1le<strong> sledovanie youtubov\u00fdch a instagramov\u00fdch \u00fa\u010dtov, ktor\u00e9 ukazuj\u00fa pr\u00edpravu ob\u013e\u00faben\u00fdch dobr\u00f4t<\/strong>. Kto by sa nechcel pozera\u0165 na l\u00e1kav\u00e9 torty, makar\u00f3ny so syrom, vafle poliate \u010dokol\u00e1dou alebo obrovsk\u00e9 k\u00f4pky zmrzliny? A ke\u010f sa do ich pr\u00edpravy pust\u00edte, ste len na\u0161tvan\u00ed, \u017ee v\u00fdsledok nevyzer\u00e1 ako vo videu. No a \u010do urob\u00edte? Pochut\u00edte si na nejakej k\u00fapenej dobrote, ktor\u00e1 v\u00e1s svoj\u00edm vzh\u013eadom nesklame.<\/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\" id=\"ako-na-jedenie-z-nudy\">Ako na jedenie z nudy?<\/h3>\n\n\n\n<p>Tieto profily na soci\u00e1lnych sie\u0165ach m\u00f4\u017eu fungova\u0165 ako skvel\u00e1 in\u0161pir\u00e1cia, ke\u010f neviete, \u010do uvari\u0165. No ak m\u00e1te probl\u00e9m s neust\u00e1lymi chu\u0165ami a hladom, ich sledovanie v\u00e1m v tomto pr\u00edpade <strong>bude sk\u00f4r na \u0165archu<\/strong>. \u010co tak presta\u0165 ich sledova\u0165, nap\u00edsa\u0165 si niekam n\u00e1zvy ob\u013e\u00faben\u00fdch \u00fa\u010dtov, kde h\u013ead\u00e1te in\u0161pir\u00e1ciu, a nav\u0161t\u00edvi\u0165 ich naozaj len vtedy, ke\u010f u\u017e viete, \u017ee <strong>budete chcie\u0165 pod\u013ea nich vari\u0165<\/strong>? Namiesto toho rad\u0161ej sk\u00faste sledova\u0165 \u00fa\u010dty, ktor\u00e9 v\u00e1m odovzdaj\u00fa zauj\u00edmav\u00e9 inform\u00e1cie alebo inak roz\u0161\u00edria va\u0161e obzory.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak jete z nudy bez toho, aby ste jedlo neust\u00e1le sledovali, m\u00e1me pre v\u00e1s \u00faplne t\u00fa najjednoduch\u0161iu radu. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-sme-lenivi-a-co-sa-s-tym-da-robit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zabavte sa<\/strong><\/a>. M\u00f4\u017eete \u0161portova\u0165, kresli\u0165 si, u\u010di\u0165 sa jazyk, po\u010d\u00fava\u0165 hudbu, \u010d\u00edta\u0165 si alebo robi\u0165 ak\u00fako\u013evek in\u00fa aktivitu, ktor\u00e1 <strong>zamestn\u00e1 va\u0161u myse\u013e<\/strong>. Uvid\u00edte, \u017ee ke\u010f sa pohr\u00fa\u017eite do \u010dinnosti a chyt\u00edte ten spr\u00e1vny flow, na torti\u010dku v chladni\u010dke \u00faplne zabudnete. \u010eal\u0161ou mo\u017enos\u0165ou je v\u00f4bec nekupova\u0165 tieto dobroty. \u010co nem\u00e1te doma, to jednoducho nezjete.<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg\" alt=\"Nuda m\u00f4\u017ee vyvol\u00e1va\u0165 hlad a chu\u0165 na sladk\u00e9\" class=\"wp-image-290756\" style=\"width:843px;height:554px\" title=\"Nuda m\u00f4\u017ee vyvol\u00e1va\u0165 hlad a chu\u0165 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\" id=\"9-ste-v-strese\"><span class=\"ez-toc-section\" id=\"9_Ste_v_strese\"><\/span>9. Ste v strese&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f je \u010dlovek v strese, \u013eahko sa stane, \u017ee m\u00e1 stiahnut\u00fd \u017eal\u00fadok a na jedlo ani nepomysl\u00ed. Na druhej strane existuje skupina \u013eud\u00ed, ktor\u00ed so stresom bojuj\u00fa prostredn\u00edctvom jedla. V\u010faka uvo\u013enen\u00e9mu dopam\u00ednu im aspo\u0148 nachv\u00ed\u013eu t\u00e1 <strong>zjeden\u00e1 tabu\u013eka prinesie pocit uspokojenia<\/strong>. Len\u017ee \u010do potom? Siahnu po \u010fal\u0161ej \u010dokol\u00e1de, po ty\u010dinke \u010di z\u00e1kusku, alebo po \u010dipsoch a sami \u010falej podporuj\u00fa tento zlozvyk. K zn\u00ed\u017eeniu celkov\u00e9ho stresu to, samozrejme,&nbsp; nepovedie a probl\u00e9m zostane nevyrie\u0161en\u00fd. Sk\u00f4r docielite to, \u017ee vznikne nov\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\" id=\"ako-bojovat-s-jedenim-v-strese\">Ako bojova\u0165 s jeden\u00edm v strese?&nbsp;<\/h3>\n\n\n\n<p>Tak\u00fdmto prejedan\u00edm sa by ste si mohli vypestova\u0165 nezdrav\u00fd vz\u0165ah k jedlu<strong> alebo sa \u010dasom dopracova\u0165 k nadv\u00e1he, obezite a zdravotn\u00fdm rizik\u00e1m<\/strong>, ktor\u00e9 sa sp\u00e1jaj\u00fa s vy\u0161\u0161ou v\u00e1hou. Navy\u0161e by ste boli ne\u0161\u0165astn\u00ed z toho, \u017ee priber\u00e1te, \u010do by mohlo sp\u00f4sobi\u0165 \u010fal\u0161\u00ed stres. Ak viete, \u017ee je emo\u010dn\u00e9 jedenie v\u00e1\u0161 probl\u00e9m, sna\u017ete sa v kr\u00edzov\u00fdch situ\u00e1ci\u00e1ch vyhn\u00fa\u0165 jedl\u00e1m, po ktor\u00fdch t\u00fa\u017eite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nerobte si tajn\u00e9 z\u00e1soby <\/strong>v pracovnom stole a ani domov nekupujte nezmyseln\u00e9 kvant\u00e1 dobr\u00f4t. V stresovom obdob\u00ed m\u00f4\u017eu by\u0165 skvel\u00fdm pomocn\u00edkom krabi\u010dky s jedlom, ktor\u00e9 si dopredu priprav\u00edte. Budete ma\u0165<strong> jasne stanoven\u00fa porciu<\/strong>, a tak nemus\u00edte cez de\u0148 myslie\u0165 na to, \u010do by ste si mohli da\u0165. T\u00fdm tie\u017e u\u0161etr\u00edte \u010das, ktor\u00fd m\u00f4\u017eete venova\u0165 pr\u00e1ci na d\u00f4le\u017eitom projekte alebo pr\u00edprave na sk\u00fa\u0161ku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak h\u013ead\u00e1te rady, ako sa vyrovna\u0165 so stresom, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><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\" id=\"10-drzite-dietu-alebo-jete-male-porcie\"><span class=\"ez-toc-section\" id=\"10_Drzite_dietu_alebo_jete_male_porcie\"><\/span>10. Dr\u017e\u00edte di\u00e9tu alebo jete mal\u00e9 porcie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1te pocit, \u017ee <strong>jete skoro st\u00e1le, aj napriek tomu m\u00e1te ustavi\u010dne hlad?<\/strong> Sk\u00faste sa trochu bli\u017e\u0161ie pozrie\u0165 na ve\u013ekos\u0165 va\u0161ich porci\u00ed. Na ra\u0148ajky jogurt, na desiatu hrs\u0165 orie\u0161kov, potom mal\u00e9 jablko, na obed polievka, na olovrant ty\u010dinka, po tr\u00e9ningu pol ban\u00e1na a na ve\u010deru \u0161al\u00e1t s trochou <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniaka<\/a>. Aj ke\u010f je to 7 porci\u00ed, uznajte, \u017ee to asi <strong>nie je optim\u00e1lny jed\u00e1lni\u010dek pre dospel\u00e9ho<\/strong> akt\u00edvneho \u010dloveka. Ak m\u00e1te z nejak\u00e9ho d\u00f4vodu n\u00edzky energetick\u00fd pr\u00edjem, je logick\u00e9, \u017ee v\u00e1s tr\u00e1pi hlad. Telo potrebuje na fungovanie energiu, ktor\u00fa si jednoducho vyp\u00fdta. Pr\u00edli\u0161 obmedzuj\u00faci pr\u00edjem kal\u00f3ri\u00ed je \u010dasto sp\u00e1jan\u00fd s <strong>extr\u00e9mnymi di\u00e9tami, ktor\u00e9, \u017eia\u013e, kon\u010dia nechcen\u00fdm jojo efektom<\/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\" id=\"ako-urcit-spravnu-velkost-porcie\">Ako ur\u010di\u0165 spr\u00e1vnu ve\u013ekos\u0165 porcie?&nbsp;<\/h3>\n\n\n\n<p>Nem\u00e1 zmysel <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-deje-s-telom-ked-jete-malo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">extr\u00e9mne zni\u017eova\u0165 pr\u00edjem energie<\/a> a hazardova\u0165 so svoj\u00edm zdrav\u00edm. Tak\u00fd pr\u00edstup je <strong>dlhodobo neudr\u017eate\u013en\u00fd<\/strong>. Pravdepodobne by v\u00e1s pri \u0148om okrem hladu a nezvl\u00e1dnute\u013en\u00fdch chutiach postretla aj <strong>zl\u00e1 n\u00e1lada, pokles energie, zn\u00ed\u017een\u00e1 s\u00fastredenos\u0165<\/strong> a mnoho \u010fal\u0161\u00edch negat\u00edvnych prejavov nedostato\u010dn\u00e9ho pr\u00edjmu. Rad\u0161ej si pomocou <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161ej kalkula\u010dky<\/strong><\/a> vypo\u010d\u00edtajte odpor\u00fa\u010dan\u00fd pr\u00edjem na z\u00e1klade vami vlo\u017een\u00fdch \u00fadajov a odrazte sa od t\u00fdchto hodn\u00f4t. Uvid\u00edte, \u017ee hlad bude po ka\u017edom jedle u\u017e len minulos\u0165ou. S adekv\u00e1tnym pr\u00edjmom sa dobre najete a v\u00fdsledky sa \u010doskoro dostavia. Navy\u0161e budete ma\u0165 omnoho v\u00e4\u010d\u0161iu istotu, \u017ee si ich aj udr\u017e\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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg\" alt=\"Pr\u00edsna di\u00e9ta a mal\u00e9 porcie m\u00f4\u017eu sp\u00f4sobi\u0165 hlad a chute\" class=\"wp-image-290770\" style=\"width:843px;height:563px\" title=\"Pr\u00edsna di\u00e9ta a mal\u00e9 porcie m\u00f4\u017eu sp\u00f4sobi\u0165 hlad a chute\" 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\" id=\"11-cvicite-viac-nez-obvykle\"><span class=\"ez-toc-section\" id=\"11_Cvicite_viac_nez_obvykle\"><\/span>11. Cvi\u010d\u00edte viac ne\u017e obvykle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boli ste zvyknut\u00ed chodi\u0165 dvakr\u00e1t t\u00fd\u017edenne pl\u00e1va\u0165 s kamar\u00e1tkou a teraz ste pridali 3 silov\u00e9 tr\u00e9ningy a 2 hodiny behu? Priemern\u00fd 80 kg mu\u017e by t\u00fdmito aktivitami sp\u00e1lil za t\u00fd\u017ede\u0148 pribli\u017ene 3500 kcal navy\u0161e. Je teda \u00faplne prirodzen\u00e9, \u017ee si<strong> telo za\u010dne vy\u017eadova\u0165, aby ste doplnili straten\u00fa energiu<\/strong>. To sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad neodolate\u013enou chu\u0165ou vyjes\u0165 chladni\u010dku, mrazni\u010dku a k tomu st\u00e1nok so zmrzlinou. \u010co s t\u00fdm teda m\u00f4\u017eete urobi\u0165?<\/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\" id=\"ako-prisposobit-prijem-vyssej-zatazi\">Ako prisp\u00f4sobi\u0165 pr\u00edjem vy\u0161\u0161ej z\u00e1\u0165a\u017ei?&nbsp;<\/h3>\n\n\n\n<p>Ak nie je va\u0161\u00edm cie\u013eom chudnutie, je namieste <strong>doplni\u0165 energiu, ktor\u00fa pridan\u00fdmi aktivitami sp\u00e1lite<\/strong>. Jedine tak si udr\u017e\u00edte rovnov\u00e1hu medzi kalorick\u00fdm pr\u00edjmom a v\u00fddajom. Pravdepodobne sa<strong> <\/strong>tak<strong> vyhnete aj nezvl\u00e1dnute\u013en\u00e9mu hladu \u010di chutiam<\/strong>. No a v pr\u00edpade, \u017ee chcete nabera\u0165, je potrebn\u00e9 zjes\u0165 e\u0161te nie\u010do navy\u0161e. Najjednoduch\u0161\u00edm sp\u00f4sobom bude op\u00e4\u0165 stanovi\u0165 si svoj optim\u00e1lny kalorick\u00fd pr\u00edjem pod\u013ea r\u00e1d v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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\" id=\"12-nevenujete-jedlu-dostatocnu-pozornost\"><span class=\"ez-toc-section\" id=\"12_Nevenujete_jedlu_dostatocnu_pozornost\"><\/span>12. Nevenujete jedlu dostato\u010dn\u00fa pozornos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pust\u00edte si film, otvor\u00edte si vrecko \u010dipsov a po chv\u00edli zist\u00edte, \u017ee je pr\u00e1zdne. Jasn\u00e9, mohli by ste to hodi\u0165 na v\u00e1\u0161ho spolub\u00fdvaj\u00faceho. Ten ale nie je doma. A nem\u00e1te ani psa, na ktor\u00e9ho by ste zvalili vinu. Na gau\u010di sed\u00edte sami a navy\u0161e m\u00e1te chu\u0165 da\u0165 si e\u0161te nejak\u00fa dobrotu. \u010co m\u00f4\u017eete urobi\u0165, aby sa tento scen\u00e1r nabud\u00face nezopakoval?&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\" id=\"ako-jest-spravne\">Ako jes\u0165 spr\u00e1vne?&nbsp;<\/h3>\n\n\n\n<p><strong>Nau\u010dte sa jes\u0165 vedome. <\/strong>Ke\u010f m\u00e1te hlad, vypnite pracovn\u00fd po\u010d\u00edta\u010d, telef\u00f3n dajte nabok, sadnite si k stolu v kuchyni a <strong>venujte jedlu pln\u00fa pozornos\u0165<\/strong>. Vn\u00edmajte jeho chu\u0165, \u0161trukt\u00faru a pomaly si u\u017e\u00edvajte ka\u017ed\u00e9 s\u00fasto. Aj v\u00fdskumy poukazuj\u00fa na to, \u017ee \u013eudia, ktor\u00ed jedia vedome, dok\u00e1\u017eu omnoho lep\u0161ie pracova\u0165 s em\u00f3ciami a tie\u017e <strong>rozpozna\u0165 pocity hladu \u010di s\u00fdtosti<\/strong>. Ak by ste sa chceli nau\u010di\u0165 jes\u0165 vedome a v\u010faka tomu sa napr\u00edklad prepracova\u0165 k \u0161t\u00edhlej\u0161ej postave, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30-d\u0148ov\u00e1 v\u00fdzva, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\u0165<\/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.sk\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg\" alt=\"Zbavte sa hladu a chut\u00ed t\u00fdm, \u017ee budete venova\u0165 jedlu dostato\u010dn\u00fa pozornos\u0165\" class=\"wp-image-290784\" style=\"width:843px;height:562px\" title=\"Zbavte sa hladu a chut\u00ed t\u00fdm, \u017ee budete venova\u0165 jedlu dostato\u010dn\u00fa pozornos\u0165\" 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\" id=\"13-pracujete-v-noci-a-nemate-pravidelny-rezim\"><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 chute m\u00f4\u017eete pozorova\u0165 aj v pr\u00edpade, \u017ee <strong>pracujete na zmeny a m\u00e1te nepravideln\u00fd re\u017eim<\/strong>. V noci nejete, preto\u017ee v dan\u00fd \u010das zvyknete spa\u0165, r\u00e1no padnete do postele od \u00fanavy a ani tie ra\u0148ajky si ned\u00e1te. Ak hladujete tak dlho, <strong>telo si za\u010dne vy\u017eadova\u0165 potrebn\u00fa energiu<\/strong>, aby mohlo spr\u00e1vne fungova\u0165. To sa m\u00f4\u017ee prejavi\u0165 nezvl\u00e1dnute\u013en\u00fdmi chu\u0165ami na jedlo alebo ukrutn\u00fdm hladom. V tomto pr\u00edpade m\u00f4\u017ee ma\u0165 svoj podiel viny rozhoden\u00fd biorytmus a spom\u00ednan\u00e9 horm\u00f3ny lept\u00edn a grel\u00edn. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/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\" id=\"ako-jest-pocas-nocnej-zmeny\">Ako jes\u0165 po\u010das no\u010dnej zmeny?&nbsp;<\/h3>\n\n\n\n<p>Ak za\u010d\u00ednate zmenu o \u0161iestej ve\u010der a kon\u010d\u00edte o \u0161iestej r\u00e1no, nie je vhodn\u00e9 hladova\u0165 po cel\u00fd \u010das. Ak nesp\u00edte, je potrebn\u00e9 dod\u00e1va\u0165 telu energiu, aby <strong>mohlo aj v noci spr\u00e1vne fungova\u0165<\/strong>. Nechcete predsa v pr\u00e1ci bojova\u0165 s nadmernou \u00fanavou a zlou s\u00fastredenos\u0165ou, ktor\u00e1 by napr\u00edklad v zdravotn\u00edctve alebo pri stroji mohla ma\u0165 <strong>fat\u00e1lne n\u00e1sledky<\/strong>, \u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjedzte v\u00e4\u010d\u0161ie jedlo <strong>(ve\u010deru) predt\u00fdm ako p\u00f4jdete do pr\u00e1ce<\/strong>, to m\u00f4\u017ee by\u0165 cca o 17:00. Medzi 9. a 10. hodinou si dajte e\u0161te jedno <strong>v\u00e4\u010d\u0161ie jedlo<\/strong>. Dobre padne tuniak s pe\u010divom alebo oblo\u017een\u00e1 bagetka, ktor\u00fa si doma priprav\u00edte. To by v\u0161ak nemalo by\u0165 va\u0161e posledn\u00e9 jedlo. Aj po\u010das noci pravidelne dop\u013a\u0148ajte energiu mal\u00fdm ob\u010derstven\u00edm. Sk\u00faste napr\u00edklad prote\u00ednov\u00e9 ty\u010dinky, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00fd milkshake<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovocie<\/a>, jogurty, zeleninu alebo k\u00fasok kvalitnej horkej \u010dokol\u00e1dy. Samozrejmos\u0165ou je tie\u017e <strong>dostato\u010dn\u00fd pitn\u00fd re\u017eim<\/strong>. Po pr\u00edchode z pr\u00e1ce si dajte <strong>\u013eah\u0161ie ra\u0148ajky<\/strong> a cho\u010fte si pospa\u0165. Po prebuden\u00ed pokra\u010dujte neskor\u0161\u00edm obedom. Najlep\u0161ie bude, ke\u010f si dopredu priprav\u00edte krabi\u010dky, aby ste si jedlo len ohriali. Nikto nechce po no\u010dnej st\u00e1\u0165 hodiny pri spor\u00e1ku a \u010daka\u0165 dovtedy, k\u00fdm sa pokrm uvar\u00ed, \u017ee?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das no\u010dn\u00fdch zmien si na svojom tele odpozorujte, ktor\u00e9 potraviny v\u00e1m dodaj\u00fa energiu a ktor\u00e9 v\u00e1s naopak utlmia a za\u0165a\u017eia \u017eal\u00fadok. Asi sa v\u0161etci zhodneme na tom, \u017ee nie je najlep\u0161\u00ed n\u00e1pad si o tretej r\u00e1no objedna\u0165 s kolegami syrov\u00fa pizzu, \u017ee? Sna\u017ete sa teda aj v priebehu tohto n\u00e1ro\u010dnej\u0161ieho obdobia dodr\u017eiava\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pravidl\u00e1 zdrav\u00e9ho stravovania<\/a> a nenechajte sa zl\u00e1ka\u0165 kalorick\u00fdmi dobrotami.<\/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\" id=\"14-ste-tehotna-alebo-dojcite\"><span class=\"ez-toc-section\" id=\"14_Ste_tehotna_alebo_dojcite\"><\/span>14. Ste tehotn\u00e1 alebo doj\u010d\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak ste <strong>v<\/strong> <strong>pokro\u010dilom \u0161t\u00e1diu tehotenstva alebo doj\u010d\u00edte<\/strong>, je prirodzen\u00e9, \u017ee m\u00e1te <strong>v\u00e4\u010d\u0161\u00ed hlad<\/strong>. Va\u0161e telo potrebuje viac energie na to, aby bolo schopn\u00e9 u\u017eivi\u0165 aj die\u0165a. Samozrejme, neznamen\u00e1 to, \u017ee by ste v tehotenstve mali jes\u0165 za dvoch. Die\u0165a <strong>nepotrebuje pre v\u00fdvoj tak\u00e9 mno\u017estvo energie<\/strong> ako dospel\u00fd \u010dlovek na udr\u017eanie v\u0161etk\u00fdch telesn\u00fdch funkci\u00ed. Tehotenstvo teda nie je d\u00f4vodom na to, aby ste ra\u0148ajkovali donuty, desiatovali \u010dokol\u00e1dy a obedovali aj ve\u010derali burgery.<\/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\" id=\"ako-jest-v-tehotenstve-a-pri-dojceni\">Ako jes\u0165 v tehotenstve a pri doj\u010den\u00ed?<\/h3>\n\n\n\n<p>V obidvoch pr\u00edpadoch je ur\u010dite namieste nav\u00fd\u0161i\u0165 pr\u00edjem. Pri doj\u010den\u00ed sa odpor\u00fa\u010da <strong>zv\u00fd\u0161i\u0165 be\u017en\u00fd pr\u00edjem o 450 \u2013 500 kcal<\/strong>, ktor\u00e9 va\u0161e telo vyu\u017eije na v\u00fdrobu mlieka. Z\u00e1rove\u0148 je tie\u017e d\u00f4le\u017eit\u00e9 <strong>kl\u00e1s\u0165 d\u00f4raz na dostatok tekut\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto je nevyhnutn\u00e9 zv\u00fd\u0161i\u0165 pr\u00edjem kal\u00f3ri\u00ed aj v ur\u010ditej f\u00e1ze tehotenstva. V prvom trimestri s\u00fa energetick\u00e9 n\u00e1roky die\u0165a\u0165a minim\u00e1lne. Nie je teda potrebn\u00e9 navy\u0161ova\u0165 pr\u00edjem. V druhom a tre\u0165om trimestri je potom optim\u00e1lne <strong>zv\u00fd\u0161i\u0165 prijat\u00fa energiu asi o 200 \u2013 300 kcal<\/strong>. Pre lep\u0161iu predstavu \u2013 ide o energiu, ktor\u00fa obsahuje dokopy 150 g 0 % gr\u00e9ckeho jogurtu, jablko a 20 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orechov<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19\u201321]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg\" alt=\"Ko\u013eko kal\u00f3ri\u00ed by mala jes\u0165 tehotn\u00e1 a doj\u010diaca \u017eena, aby nemala hlad \" class=\"wp-image-290798\" style=\"width:843px;height:562px\" title=\"Ko\u013eko kal\u00f3ri\u00ed by mala jes\u0165 tehotn\u00e1 a doj\u010diaca \u017eena, aby nemala 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\" id=\"15-zdravotne-problemy\"><span class=\"ez-toc-section\" id=\"15_Zdravotne_problemy\"><\/span>15. Zdravotn\u00e9 probl\u00e9my<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hlad a chute maj\u00fa niekedy pr\u00ed\u010dinu aj inde a m\u00f4\u017eu znamena\u0165 v\u00e1\u017ene ochorenie. V ur\u010dit\u00fdch pr\u00edpadoch s\u00favisia napr\u00edklad <strong>s<\/strong> <strong>cukrovkou \u010di ochoren\u00edm \u0161t\u00edtnej \u017e\u013eazy<\/strong>. Chu\u0165 na jedlo m\u00f4\u017eu podporova\u0165 aj niektor\u00e9 lieky, ako napr\u00edklad psychofarmak\u00e1.<\/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\" id=\"ako-riesit-hlad-a-chute-sposobene-ochorenim-ci-liekmi\">Ako rie\u0161i\u0165 hlad a chute sp\u00f4soben\u00e9 ochoren\u00edm \u010di liekmi?<\/h3>\n\n\n\n<p>Ak m\u00e1te pocit, \u017ee sa s hladom a chu\u0165ami postret\u00e1te z t\u00fdchto d\u00f4vodov, mali by ste svoj <strong>probl\u00e9m rie\u0161i\u0165 priamo s lek\u00e1rom. Ten v\u00e1s d\u00f4kladne vy\u0161etr\u00ed a stanov\u00ed \u010fal\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\" id=\"co-si-z-toho-vziat\"><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><strong>Ma\u0165 hlad alebo chute je be\u017en\u00e9 a ob\u010das to za\u017eije ka\u017ed\u00fd. <\/strong>Ak&nbsp;tieto potreby presiahnu ur\u010dit\u00fa mieru, ktor\u00e1 sa v\u00e1m nezd\u00e1 norm\u00e1lna, je na\u010dase urobi\u0165 si<strong> poriadok vo svojom \u017eivotnom \u0161t\u00fdle<\/strong>. Za\u010dnite t\u00fdm, \u017ee sa zameriate na pitn\u00fd re\u017eim, zlo\u017eenie stravy, sp\u00e1nok a va\u0161u aktivitu v priebehu d\u0148a. Pozornos\u0165 by ste v\u0161ak mali venova\u0165 aj <strong>alkoholu, nude a stresu<\/strong>, ktor\u00e9 m\u00f4\u017eu vies\u0165 k prejedaniu sa. A v pr\u00edpade, \u017ee m\u00e1te v\u0161etky tieto aspekty pod kontrolou, m\u00f4\u017eete svoj probl\u00e9m sk\u00fasi\u0165 konzultova\u0165 s odborn\u00edkom, ktor\u00fd vyl\u00fa\u010di pr\u00edpadn\u00e9 ochorenie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi priate\u013emi \u010dloveka, ktor\u00fd sa neust\u00e1le <strong>s\u0165a\u017euje na hlad alebo chute<\/strong>? Zdie\u013eajte s n\u00edm \u010dl\u00e1nok. M\u00f4\u017eete mu tak pom\u00f4c\u0165 kone\u010dne vyrie\u0161i\u0165 probl\u00e9m.<\/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 chu\u0165 na sladk\u00e9 m\u00f4\u017eu by\u0165 ob\u010das pekne na \u0165archu. O to viac, ke\u010f sa sna\u017e\u00edte schudn\u00fa\u0165. Zozn\u00e1mte sa s ich naj\u010dastej\u0161\u00edmi pr\u00ed\u010dinami a vyrie\u0161te ich raz a nav\u017edy.<\/p>\n","protected":false},"author":100,"featured_media":290831,"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":[7],"tags":[6046,6127,6055,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-291582","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-jedalnicek","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako sa zbavi\u0165 neust\u00e1leho hladu a chut\u00ed? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pre\u010do m\u00e1te st\u00e1le hlad a chu\u0165 na sladk\u00e9 aj slan\u00e9? 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