{"id":300501,"date":"2017-02-10T16:06:00","date_gmt":"2017-02-10T15:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300501"},"modified":"2025-08-01T15:48:00","modified_gmt":"2025-08-01T13:48:00","slug":"4-kroky-k-lepsiemu-stravovaniu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/4-kroky-k-lepsiemu-stravovaniu\/","title":{"rendered":"4 kroky k lep\u0161iemu stravovaniu"},"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\/4-kroky-k-lepsiemu-stravovaniu\/#Krok_1_Merajte\" title=\"Krok 1: Merajte\">Krok 1: Merajte<\/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\/4-kroky-k-lepsiemu-stravovaniu\/#Krok_2_Zaznamenavajte\" title=\"Krok 2: Zaznamen\u00e1vajte\">Krok 2: Zaznamen\u00e1vajte<\/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\/4-kroky-k-lepsiemu-stravovaniu\/#Krok_3_Rozlozte_to\" title=\"Krok 3: Rozlo\u017ete to\">Krok 3: Rozlo\u017ete to<\/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\/4-kroky-k-lepsiemu-stravovaniu\/#Krok_4_Zacnite_si_jedlo_planovat\" title=\"Krok 4: Za\u010dnite si jedlo pl\u00e1nova\u0165\">Krok 4: Za\u010dnite si jedlo pl\u00e1nova\u0165<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste pripraven\u00fd zmeni\u0165 to, ako jete? Iste, m\u00f4\u017eete zahodi\u0165 ten cheeseburger a vrhn\u00fa\u0165 sa do paleo, cyklenia sacharidov, alebo do ak\u00e9hoko\u013evek in\u00e9ho syst\u00e9mu, ktor\u00fd <strong>predstavuje 180-stup\u0148ov\u00fd obrat od v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho stravovania.<\/strong> No zamyslite sa nad t\u00fdm, \u010di t\u00fdmto sp\u00f4sobom&nbsp;<strong>nepriprav\u00edte sami seba len na zlyhanie<\/strong>. E\u0161te predt\u00fdm ako \u010doko\u013evek urob\u00edte, nau\u010dte sa <strong>zru\u010dnosti \u201euvedomel\u00e9ho\u201c jedenia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>O&nbsp;akej zru\u010dnosti vlastne hovor\u00edme?<\/em> Je to znalos\u0165 toho, <strong>z&nbsp;\u010doho sa va\u0161e jedlo sklad\u00e1<\/strong> a&nbsp;pou\u017eitie t\u00fdchto inform\u00e1cii k&nbsp;tomu, aby ste sa lep\u0161ie stravovali. Jeden z&nbsp;najlep\u0161\u00edch sp\u00f4sobov ako na to, je za\u010da\u0165 <strong>sledova\u0165 alebo si zna\u010di\u0165 makro\u017eiviny<\/strong> \u2013 bielkoviny, sacharidy, tuky a&nbsp;tie\u017e celkov\u00e9 kal\u00f3rie v\u00e1\u0161ho jedla.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/recept.jpg\" alt=\"ko\u013eko bielkov\u00edn, tukov a sacharidov by ste mali prija\u0165?\" style=\"width:843px\" title=\"ko\u013eko bielkov\u00edn, tukov a sacharidov by ste mali prija\u0165?\"\/><\/figure>\n<\/div>\n\n\n<p>Aby ste v&nbsp;tom mali jasno: <strong>Nezav\u00e4zuje v\u00e1s to k&nbsp;ni\u010domu.<\/strong> Neznamen\u00e1 to, \u017ee od teraz budete na nekone\u010dnej di\u00e9te alebo, \u017ee si mus\u00edte k\u00fapi\u0165 troje kuchynsk\u00fdch v\u00e1h na doma, do auta a&nbsp;do pr\u00e1ce. Znamen\u00e1 to, \u017ee <strong>\u010doko\u013evek sa rozhodnete spravi\u0165<\/strong>, urob\u00edte tak z&nbsp;poz\u00edcie znalosti, nie ignorancie. A&nbsp;to je st\u00e1le dobr\u00e9 rie\u0161enie. Sk\u00faste to na p\u00e1r t\u00fd\u017ed\u0148ov. Ve\u010f \u010do m\u00f4\u017eete strati\u0165?<\/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=\"105718,105964,107113,107605,113041\" ><\/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=\"Krok_1_Merajte\"><\/span>Krok 1: Merajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sme v\u00e1s pr\u00e1ve presved\u010dili k&nbsp;tomu, aby <strong>ste pustili makro \u017eiviny do svojho \u017eivota<\/strong>, pravdepodobne ste sa smutn\u00fdm hlasom op\u00fdtali: <em>\u201eOK, ko\u013eko \u010dasu mi to zaberie a&nbsp;\u010do si mus\u00edm k\u00fapi\u0165?\u201c<\/em> Na\u0161\u0165astie, odpove\u010fou na prv\u00fa ot\u00e1zku je <em>\u201enie ve\u013ea\u201c<\/em> a na druh\u00fa &#8220;<em>ni\u010d \u0161peci\u00e1lne&#8221;.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa u\u010d\u00edte sledova\u0165 svoju stravu, tromi najlep\u0161\u00edmi n\u00e1strojmi, ktor\u00e9 m\u00f4\u017eete ma\u0165 v kuchyni s\u00fa: <strong>kuchynsk\u00e1 v\u00e1ha, zo\u0161it na po\u010d\u00edtanie kal\u00f3ri\u00ed<\/strong><em> (posl\u00fa\u017ei aj smartf\u00f3n)<\/em> <strong>a <a href=\"https:\/\/gymbeam.sk\/odmerky-cups-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">odmerky<\/a>.<\/strong> Taktie\u017e odpor\u00fa\u010dame ma\u0165 po ruke kalkula\u010dku <em>(pokia\u013e nie ste expertom v po\u010d\u00edtan\u00ed na prstoch)<\/em>, a <strong>zdroj nutri\u010dn\u00fdch inform\u00e1ci\u00ed.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-587213934.jpg\" alt=\"ako sa zdravo stravova\u0165 - ako v\u00e1\u017ei\u0165 potraviny\" style=\"width:843px;height:562px\" title=\"ako sa zdravo stravova\u0165 - ako v\u00e1\u017ei\u0165 potraviny\"\/><\/figure>\n<\/div>\n\n\n<p>Ak je na va\u0161om jedle uveden\u00e1 aj etiketa, je to dobr\u00fd za\u010diatok. Av\u0161ak, ak <strong>uprednost\u0148ujete potraviny, ktor\u00e9 s\u00fa bez etikiet<\/strong> (<em>tie by ste mimochodom mali uprednostni\u0165)<\/em>, m\u00e1te nieko\u013eko mo\u017enost\u00ed. Ak\u00e1ko\u013evek <strong>pr\u00edru\u010dka na r\u00e1tanie kal\u00f3ri\u00ed,<\/strong> ako napr\u00edklad <a href=\"https:\/\/www.amazon.com\/Complete-Book-Food-Counts-9th\/dp\/0440245613\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Complete Book of Food Counts<\/a> alebo in\u00fd podobn\u00fd zdroj je v&nbsp;poriadku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taktie\u017e existuje <strong>nespo\u010detn\u00e9 mno\u017estvo online zdrojov<\/strong>, najpoprednej\u0161ia je&nbsp;<a href=\"https:\/\/fdc.nal.usda.gov\/\" class=\"ek-link\">USDA National Nutrient Database for Standard Reference<\/a>&nbsp;alebo u n\u00e1s <a href=\"https:\/\/www.kaloricketabulky.sk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalorick\u00e9 tabu\u013eky<\/a>. Ak nem\u00e1te po ruke po\u010d\u00edta\u010d, nevad\u00ed &#8211; dnes u\u017e <strong>existuj\u00fa mobiln\u00e9 aplik\u00e1cie<\/strong>, ktor\u00e9 na jednoduch\u0161\u00ed v\u00fdpo\u010det pou\u017e\u00edvaj\u00fa inform\u00e1cie z&nbsp;USDA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapam\u00e4ta\u0165 si pl\u00e1n va\u0161ich hlavn\u00fdch jed\u00e1l <strong>je jednoduch\u0161ie ako si mo\u017eno mysl\u00edte.<\/strong> V\u00e4\u010d\u0161ina z n\u00e1s m\u00e1 toti\u017e <strong>okolo 20-30 ob\u013e\u00faben\u00fdch jed\u00e1l<\/strong>, ktor\u00e9 pravidelne konzumujeme. Ne\u017e si to uvedom\u00edte, budete si pam\u00e4ta\u0165, \u017ee 170 gramov\u00e9 kuracie prsia maj\u00fa pribli\u017ene 140 kal\u00f3ri\u00ed,&nbsp;o trochu viac ako<strong> 26 gramov bielkov\u00edn a&nbsp;3 gramy tuku.<\/strong> Taktie\u017e <strong>sa nau\u010d\u00edte zrakom rozozna\u0165<\/strong> 170 gramov kurac\u00edch p\u0155s bez toho, aby ste museli vytiahnu\u0165 v\u00e1hu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-585296166.jpg\" alt=\"makro\u017eiviny - ako si zostavi\u0165 jed\u00e1lni\u010dek\" style=\"width:843px;height:562px\" title=\"makro\u017eiviny - ako si zostavi\u0165 jed\u00e1lni\u010dek\"\/><\/figure>\n<\/div>\n\n\n<p>Ak tak \u010faleko e\u0161te nie ste, <strong>majte v\u00e1hu a&nbsp;odmerky po ruke.<\/strong> Pre potraviny, ktor\u00e9 sa v\u0161eobecne v\u00e1\u017eia na gramy <em>(to je v\u00e4\u010d\u0161ina jed\u00e1l)<\/em> <strong>pou\u017e\u00edvajte kuchynsk\u00fa v\u00e1hu.<\/strong> Pre potraviny, pri ktor\u00fdch sa kal\u00f3rie po\u010d\u00edtaj\u00fa v jednotk\u00e1ch objemu, <strong>pou\u017e\u00edvajte odmerky.<\/strong> Stanovte si mno\u017estvo, spo\u010d\u00edtajte, a&nbsp;je to! <strong>Pozn\u00e1te svoje makro.<\/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=\"Krok_2_Zaznamenavajte\"><\/span>Krok 2: Zaznamen\u00e1vajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz u\u017e viete, za \u010do va\u0161e jedlo<em> \u201estoj\u00ed\u201c<\/em>, teda aspo\u0148<strong> \u010do sa t\u00fdka makro\u017eiv\u00edn<\/strong>. Povedzme napr\u00edklad, \u017ee ke\u010f sa ka\u017ed\u00fd de\u0148 vr\u00e1tite z&nbsp;pr\u00e1ce, zjete pribli\u017ene <strong>\u0161tvr\u0165 \u0161\u00e1lky mand\u013eov\u00e9ho masla a&nbsp;jablko<\/strong>. Va\u0161e makro bude vyzera\u0165 takto:<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>\u00bc \u0161\u00e1lky mand\u013eov\u00e9ho masla<\/strong><\/p>\n\n\n\n<p>\u2022 Kal\u00f3rie: 384 <\/p>\n\n\n\n<p>\u2022 Tuky: 34 g <\/p>\n\n\n\n<p>\u2022 Bielkoviny: 13 g <\/p>\n\n\n\n<p>\u2022 Sacharidy: 11 g<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1 ve\u013ek\u00e9 jablko so \u0161upkou<\/strong><\/p>\n\n\n\n<p>\u2022 Kal\u00f3rie: 116 <\/p>\n\n\n\n<p>\u2022 Tuky: 0 g <\/p>\n\n\n\n<p>\u2022 Bielkoviny: 1 g <\/p>\n\n\n\n<p>\u2022 Sacharidy: 30 g<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478744164.jpg\" alt=\"nutri\u010dn\u00e9 hodnoty mand\u013eov\u00e9 maslo a jablko\" style=\"width:843px;height:562px\" title=\"nutri\u010dn\u00e9 hodnoty mand\u013eov\u00e9 maslo a jablko\"\/><\/figure>\n<\/div>\n\n\n<p>Nutri\u010dn\u00e9 datab\u00e1zy pon\u00fakaj\u00fa <strong>neuverite\u013ene komplexn\u00fd s\u00fahrn mikro\u017eiv\u00edn<\/strong>, vr\u00e1tane mno\u017estva jednotliv\u00fdch aminokysel\u00edn, ale o&nbsp;ne sa neob\u00e1vajte, a\u017e k\u00fdm nebudete musie\u0165. K\u00fdm sa s nimi d\u00f4kladne neobozn\u00e1mite, je v&nbsp;poriadku, ak sa na za\u010diatku budete len t\u00fdch z\u00e1kladn\u00fdch: <strong>kal\u00f3ri\u00ed, bielkov\u00edn, tukov a&nbsp;sacharidov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00fdchlo pr\u00eddete na to, \u017ee mno\u017estvo makro\u017eiv\u00edn je zriedka cel\u00e9 \u010d\u00edslo \u2013 <strong>\u017eiaden probl\u00e9m.<\/strong> V&nbsp;pr\u00edpade, \u017ee nechcete tr\u00e1vi\u0165 viac \u010dasu matematikou ako jeden\u00edm, netr\u00e1pte sa v\u00fdpo\u010dtami na stotiny gramov. Ak \u010d\u00edslo za desatinou \u010diarkou <strong>kon\u010d\u00ed do .50<\/strong>, zaokr\u00fahlite to nadol, ak <strong>nad .51,<\/strong> potom nahor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Akon\u00e1hle si spo\u010d\u00edtate svoje makro \u2013 <strong>toto je k\u013e\u00fa\u010dov\u00e1 \u010das\u0165<\/strong> \u2013 zap\u00ed\u0161te si to zo\u0161ita. Ka\u017ed\u00fd \u00faspe\u0161n\u00fd biznismen vie, \u017ee <strong>\u010do sa meria, to sa zlep\u0161\u00ed.<\/strong> Alebo s&nbsp;dodatkom:<strong><em> \u201e\u010co sa zmeria a&nbsp;zap\u00ed\u0161e, zlep\u0161\u00ed sa exponenci\u00e1lne.\u201c<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znamen\u00e1 to len to, \u017ee ke\u010f si zmer\u00e1te va\u0161e jedlo a&nbsp;zap\u00ed\u0161ete to, va\u0161e <strong>v\u00fdsledky sa bud\u00fa zlep\u0161ova\u0165 e\u0161te r\u00fdchlej\u0161ie<\/strong>, ato z&nbsp;d\u00f4vodu sledovate\u013enosti, ktor\u00fa zo\u0161it predstavuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f to m\u00f4\u017ee znie\u0165 jednoducho, je to d\u00f4le\u017eit\u00e9 &#8211; <strong>nezab\u00fadajte si poznamen\u00e1va\u0165,<\/strong> ak\u00e9 potraviny ste vo svojom jedle zjedli, nezapisujte si len makro. Takto si po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och m\u00f4\u017eete<strong> pl\u00e1nova\u0165 jedlo na cel\u00fd t\u00fd\u017ede\u0148<\/strong> zo svojich pozn\u00e1mok, namiesto toho, aby ste si znovu museli vyh\u013eada\u0165 ka\u017ed\u00e9 jedno jedlo, ktor\u00e9 jete.<\/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=\"Krok_3_Rozlozte_to\"><\/span>Krok 3: Rozlo\u017ete to<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Teraz viete ako mera\u0165 makro<\/strong>. Potom, \u010do si u\u017e budete ist\u00fd, ur\u010dte si, ako <strong>v\u00e1\u0161 nutri\u010dn\u00fd rozklad bude do bud\u00facna vyzera\u0165,&nbsp;<\/strong>a&nbsp;ako ho makro\u017eivny vo va\u0161ich jednotliv\u00fdch jedl\u00e1ch bud\u00fa podporova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prv\u00e9 \u010d\u00edslo, ktor\u00e9 je pri pl\u00e1novan\u00ed stravy potrebn\u00e9 ur\u010di\u0165, je <strong>mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 va\u0161e telo potrebuje.<\/strong> Toto \u010d\u00edslo z\u00e1vis\u00ed na va\u0161om <strong>veku, pohlav\u00ed, v\u00e1he, r\u00fdchlosti metabolizmu, \u00farovni aktivity, cie\u013eoch<\/strong> a&nbsp;<strong>mno\u017estve \u010dasu<\/strong>, ktor\u00fd potrebujete na ich dosiahnutie. Existuje <strong>mnoho online kalkula\u010diek<\/strong>, ktor\u00e9 v\u00e1m s&nbsp;v\u00fdpo\u010dtom tohto \u010d\u00edsla pom\u00f4\u017eu, tak\u017ee v tomto sa v\u0155ta\u0165 nemus\u00edme.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-529072400.jpg\" alt=\"ko\u013eko bielkov\u00edn, sacharidov a tukov prija\u0165?\" style=\"width:843px;height:562px\" title=\"ko\u013eko bielkov\u00edn, sacharidov a tukov prija\u0165?\"\/><\/figure>\n<\/div>\n\n\n<p>Pre zjednodu\u0161enie povedzme, \u017ee ste zistili, \u017ee <strong>potrebujete prija\u0165 2&nbsp;000 kal\u00f3ri\u00ed denne<\/strong>, cvi\u010d\u00edte a ste vo f\u00e1ze chudnutia. Rozlo\u017ete svoje makro tak, aby ste vedeli,<strong> ko\u013eko kal\u00f3ri\u00ed by ste mali min\u00fat na ka\u017ed\u00fa makro\u017eivinu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad, za\u010dnete <strong>jednoduch\u00fdm 40\/40\/20 pl\u00e1nom<\/strong>. To znamen\u00e1, \u017ee na 2&nbsp;000 kal\u00f3ri\u00ed potrebujete prija\u0165 ka\u017ed\u00fd de\u0148 800 kal\u00f3ri\u00ed z&nbsp;bielkov\u00edn, 800 kal\u00f3ri\u00ed zo sacharidov a&nbsp;400 kal\u00f3ri\u00ed z&nbsp;tukov. Aby ste vedeli, ko\u013eko gramov ka\u017ed\u00e9ho makra potrebujete zahrn\u00fa\u0165 do svojej ka\u017edodennej di\u00e9ty,<strong> prepo\u010d\u00edtajte tieto kal\u00f3rie na gramy.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Ak to pom\u00f4\u017ee, dajte si to vytetova\u0165 na ruku:<\/em> <strong>Gram bielkov\u00edn obsahuje 4 kal\u00f3rie. Gram sacharidov obsahuje 4 kal\u00f3rie. Gram tukov obsahuje 9 kal\u00f3ri\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>M\u00e1te to?&nbsp;<\/strong>Pri 2000- kalorickej strave sa va\u0161e makro spo\u010d\u00edta takto: <strong>800 kal\u00f3rii\/4 kal\u00f3rie na gram = 200 g bielkov\u00edn<\/strong>. To ist\u00e9 \u010d\u00edslo dostanete zo 40% sacharidov, 200 g. Z&nbsp;20 % tuku je rovnica <strong>400 kal\u00f3ri\u00ed\/9 kal\u00f3ri\u00ed na gram tuku = 44 g tuku<\/strong> <em>(zaokr\u00fahlen\u00e9 nadol)<\/em>.<\/p>\n\n\n\n<p><strong>Pri 2&nbsp;000 kal\u00f3ri\u00ed denne, v&nbsp;pomere 40\/40\/20, potrebujete: <\/strong>200 g bielkov\u00edn, 200 g sacharidov a&nbsp;44 g tuku.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537818115.jpg\" alt=\"ko\u013eko kal\u00f3ri\u00ed by ste mali prija\u0165?\" style=\"width:843px;height:562px\" title=\"ko\u013eko kal\u00f3ri\u00ed by ste mali prija\u0165?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Krok_4_Zacnite_si_jedlo_planovat\"><\/span>Krok 4: Za\u010dnite si jedlo pl\u00e1nova\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz u\u017e pozn\u00e1te svoje \u010d\u00edsla. Ale \u010d\u00edsla jes\u0165 nem\u00f4\u017eete a&nbsp;<strong>nem\u00f4\u017eete ani predv\u00edda\u0165, ako sa po nich budete c\u00edti\u0165.<\/strong> Zatia\u013e \u010do klasick\u00e9 pomery, s&nbsp;ktor\u00fdmi m\u00f4\u017eete za\u010da\u0165, <em>ako 40\/40\/20 alebo 40\/50\/10<\/em>, <strong>by mali by\u0165 len vod\u00edkom<\/strong>, nie pravidlami.<\/p>\n\n\n\n<p>Sk\u00faste nie\u010do ako 40\/40\/20, a&nbsp;ak budete cel\u00fd \u010das hladn\u00fd, <strong>zv\u00fd\u0161te svoje bielkoviny.<\/strong> Ak v\u00e1m ch\u00fdba energia, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <strong>zv\u00fd\u0161enie mno\u017estva tukov.<\/strong> V\u00fd\u017eiva kulturistov je z&nbsp;\u010dasti veda, z&nbsp;\u010dasti umenie, a&nbsp;v\u017edy sa sna\u017e\u00edme n\u00e1js\u0165<strong> spr\u00e1vnu rovnov\u00e1hu uprostred.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128.jpg\" alt=\"pr\u00edprava fitness jed\u00e1l do d\u00f3zi\u010diek - krabi\u010dkovanie\" style=\"width:843px;height:562px\" title=\"pr\u00edprava fitness jed\u00e1l do d\u00f3zi\u010diek - krabi\u010dkovanie\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Po\u010das toho sa v\u0161ak nezbl\u00e1znite v\u00fdpo\u010dtami.<\/strong> Dosta\u0148te sa tak bl\u00edzko k&nbsp;makro \u017eivin\u00e1m, ako to len ide, a&nbsp;ke\u010f nie ste doma alebo sa pon\u00e1h\u013eate, <strong>odhadnite svoju porciu od oka<\/strong> najlep\u0161ie ako to ide. Ak s\u00fa va\u0161e bielkoviny jeden de\u0148 ni\u017e\u0161ie a&nbsp;sacharidy o&nbsp;trochu vy\u0161\u0161ie, ni\u010d si z&nbsp;toho nerobte. Posledn\u00e1 vec, ktor\u00fa by ste chceli je, aby <strong>stres z&nbsp;v\u00fdpo\u010dtov<\/strong> perfektn\u00e9ho makra <strong>zni\u010dil va\u0161u motiv\u00e1ciu jes\u0165 zdravo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Taktie\u017e nebu\u010fte <strong>posadnut\u00fd chv\u00ed\u013ekov\u00fdmi rozdielmi v&nbsp;pomeroch.<\/strong> Jes\u0165 zhruba v&nbsp;pomere 40\/40\/20 je l<strong>ep\u0161ie ako nevedie\u0165 \u010do jete v\u00f4bec.<\/strong> Ak si nem\u00f4\u017eete ka\u017ed\u00fd de\u0148 poznamena\u0165 v\u0161etko, sna\u017ete sa ako len viete. Spo\u010diatku sa to zd\u00e1 ako poriadny kus pr\u00e1ce, ale sk\u00f4r ne\u017e si to uvedom\u00edte, <strong>to budete robi\u0165 za pochodu.<\/strong><\/p>\n\n\n\n<p>V\u00edce o p\u0159\u00edprav\u011b j\u00eddel se do\u010dtete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/5-pravidiel-fitness-pripravy-jedal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">5 pravidel \u00fasp\u011b\u0161n\u00e9 p\u0159\u00edpravy j\u00eddel a krabi\u010dkov\u00e1n\u00ed<\/a>..<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pevne ver\u00edme, \u017ee v\u00e1m tento \u010dl\u00e1nok <strong>pomohol a in\u0161piroval v\u00e1s k pozit\u00edvnym zmen\u00e1m vo va\u0161om jed\u00e1lni\u010dku.<\/strong>&nbsp;Ak ale h\u013ead\u00e1te alternat\u00edvu k v\u00e1\u017eeniu potrav\u00edn a jed\u00e1l, in\u0161pirujte sa na\u0161im \u010dl\u00e1nkom <strong><a href=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">4 tipy na zhodenie tuku bez po\u010d\u00edtania makro\u017eiv\u00edn<\/a><\/strong>. V pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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>Ako sa lep\u0161ie stravova\u0165? Ur\u010dite by ste sa nemali p\u00fa\u0161\u0165a\u0165 do di\u00e9ty, ktor\u00fd by znamenala 180-stup\u0148ov\u00fd obrat od v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho stravovania. Pozrite sa ako na to!<\/p>\n","protected":false},"author":25,"featured_media":70295,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6055,6069,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-300501","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 kroky k lep\u0161iemu stravovaniu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa lep\u0161ie stravova\u0165? 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