{"id":306422,"date":"2021-10-25T12:00:35","date_gmt":"2021-10-25T10:00:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306422"},"modified":"2025-05-06T12:09:50","modified_gmt":"2025-05-06T10:09:50","slug":"vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/","title":{"rendered":"Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal"},"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\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/#Ake_su_vyhody_domacej_krabickovej_diety\" title=\"Ak\u00e9 s\u00fa v\u00fdhody dom\u00e1cej krabi\u010dkovej di\u00e9ty?\">Ak\u00e9 s\u00fa v\u00fdhody dom\u00e1cej krabi\u010dkovej di\u00e9ty?<\/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\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/#Jedalnicek_na_chudnutie_pre_cloveka_so_sedavym_zamestnanim\" title=\"Jed\u00e1lni\u010dek na chudnutie pre \u010dloveka so sedav\u00fdm zamestnan\u00edm\">Jed\u00e1lni\u010dek na chudnutie pre \u010dloveka so sedav\u00fdm zamestnan\u00edm<\/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\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/#Vzorovy_tyzdnovy_jedalnicek_na_2000_kcal\" title=\"Vzorov\u00fd t\u00fd\u017ed\u0148ov\u00fd jed\u00e1lni\u010dek na 2000 kcal\">Vzorov\u00fd t\u00fd\u017ed\u0148ov\u00fd jed\u00e1lni\u010dek na 2000 kcal<\/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\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/#Ako_si_upravit_jedalnicek_podla_svojich_potrieb\" title=\"Ako si upravi\u0165 jed\u00e1lni\u010dek pod\u013ea svojich potrieb?\">Ako si upravi\u0165 jed\u00e1lni\u010dek pod\u013ea svojich potrieb?<\/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\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/#Ako_merat_progres\" title=\"Ako mera\u0165 progres?\">Ako mera\u0165 progres?<\/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\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/#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>Pl\u00e1novanie a pripravovanie jed\u00e1l vopred v\u00e1m v\u00fdrazne u\u013eah\u010d\u00ed plnenie cie\u013eov. \u010ci u\u017e sa sna\u017e\u00edte schudn\u00fa\u0165, zdravo pribra\u0165 alebo ma\u0165 dostatok energie na v\u0161etky aktivity. Takisto v\u010faka tomu u\u0161etr\u00edte drahocenn\u00fd \u010das, peniaze aj prem\u00fd\u0161\u013eanie, \u010do si nar\u00fdchlo uvari\u0165, ke\u010f u\u017e m\u00e1te hlad. <strong>Budete ma\u0165 viac pod kontrolou v\u0161etko, \u010do zjete<\/strong>, a tak podpor\u00edte svoje odhodlanie dosiahnu\u0165 vysn\u00edvan\u00fa postavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dl\u00e1nku sme si pre v\u00e1s pripravili <strong>t\u00fd\u017ed\u0148ov\u00fd stravovac\u00ed pl\u00e1n s 5 denn\u00fdmi jedlami<\/strong>, s priemernou kalorickou hodnotou 2000 kcal. Je nastaven\u00fd pre potreby \u010dloveka so sedav\u00fdm zamestnan\u00edm a so \u0161portovou aktivitou nieko\u013ekokr\u00e1t t\u00fd\u017edenne. M\u00f4\u017eu ho vyu\u017ei\u0165 napr\u00edklad \u017eeny, ktor\u00e9 pravidelne cvi\u010dia a sna\u017eia sa pozvo\u013ena chudn\u00fa\u0165. Hod\u00ed sa v\u0161ak aj pre mu\u017eov s men\u0161\u00edm podielom pohybovej aktivity, ktor\u00ed sa tie\u017e usiluj\u00fa o chudnutie. Okrem toho si tento jed\u00e1lni\u010dek m\u00f4\u017eete upravi\u0165 pod\u013ea svojich potrieb alebo ho vyu\u017ei\u0165 ako in\u0161pir\u00e1ciu.<\/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=\"ake-su-vyhody-domacej-krabickovej-diety\"><span class=\"ez-toc-section\" id=\"Ake_su_vyhody_domacej_krabickovej_diety\"><\/span>Ak\u00e9 s\u00fa v\u00fdhody dom\u00e1cej krabi\u010dkovej di\u00e9ty?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pripravi\u0165 si jedlo vopred pod\u013ea jed\u00e1lni\u010dka s\u00edce vy\u017eaduje pl\u00e1novanie a dobr\u00fa organiz\u00e1ciu, no rozhodne sa to vyplat\u00ed.&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=\"1-svoje-ciele-dosiahnete-lahsie\">1. Svoje ciele dosiahnete \u013eah\u0161ie <\/h3>\n\n\n\n<p>Ke\u010f si budete chysta\u0165 jedlo pod\u013ea dobre nastaven\u00e9ho stravovacieho pl\u00e1nu, zv\u00fd\u0161ite \u0161ancu na \u00faspech v chudnut\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravom priberan\u00ed<\/a> alebo inom cieli, ktor\u00fd ste si stanovili. Vyv\u00e1\u017een\u00fdm jed\u00e1lni\u010dkom tie\u017e podpor\u00edte \u0161portov\u00fd v\u00fdkon, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rast svalov<\/a> a regener\u00e1ciu. Zauj\u00edmav\u00e9 v\u00fdsledky priniesla aj \u0161t\u00fadia, pod\u013ea ktorej sa doma pripraven\u00e1 strava sp\u00e1ja s vy\u0161\u0161\u00edm mno\u017estvom zjeden\u00e9ho ovocia a zeleniny, ale aj s vy\u0161\u0161ou pravdepodobnos\u0165ou udr\u017eania zdravej hmotnosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg\" alt=\"V\u00fdhody dom\u00e1cej krabi\u010dkovej di\u00e9ty\" class=\"wp-image-304658\" title=\"V\u00fdhody dom\u00e1cej krabi\u010dkovej di\u00e9ty\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg 870w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-309x400.jpg 309w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-1188x1536.jpg 1188w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1.jpg 1425w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"2-usetrite-cas-a-peniaze\">2. U\u0161etr\u00edte \u010das a peniaze<\/h3>\n\n\n\n<p>Krabi\u010dky s hlavn\u00fdm jedlom si m\u00f4\u017eete pripravi\u0165 na nieko\u013eko dn\u00ed dopredu. M\u00f4\u017eete si na to vyhradi\u0165 napr\u00edklad 1 \u2013 2 hodiny cez v\u00edkend a takisto aj cez t\u00fd\u017ede\u0148. Tak\u00fdmto sp\u00f4sobom si priprav\u00edte naraz nieko\u013eko porci\u00ed pr\u00edloh, m\u00e4sa \u010di in\u00fdch bielkov\u00edn, ktor\u00e9 v\u00e1m vysta\u010dia na 2 \u2013 3 dni. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vopred pripraven\u00e9 jedlo nesk\u00f4r len ohrejete, obohat\u00edte o \u010derstv\u00fa zeleninu a vyv\u00e1\u017een\u00fd pokrm je na svete. V\u010faka tomu <strong>u\u0161etr\u00edte \u010das<\/strong>, ktor\u00fd m\u00f4\u017eete vyu\u017ei\u0165 na svoje z\u00e1ujmy. Strava pripraven\u00e1 doma je tie\u017e zvy\u010dajne <strong>lacnej\u0161ia ako jedlo v re\u0161taur\u00e1ci\u00e1ch<\/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=\"3-nebudete-musiet-improvizovat\">3. Nebudete musie\u0165 improvizova\u0165&nbsp;<\/h3>\n\n\n\n<p>Ke\u010f nem\u00e1te pripraven\u00e9 jedlo a prepadne v\u00e1s hlad, zrejme zjete to prv\u00e9, \u010do uvid\u00edte. Jedlom prichystan\u00fdm dopredu si tak zaist\u00edte, \u017ee vo chv\u00ed\u013each vl\u010dieho hladu nebudete podlieha\u0165 nezdrav\u00fdm sladkostiam alebo tu\u010dn\u00fdm jedl\u00e1m z r\u00fdchleho ob\u010derstvenia. <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<h3 class=\"wp-block-heading\" id=\"4-pripravite-si-jedlo-podla-svojich-predstav\">4. Priprav\u00edte si jedlo pod\u013ea svojich predst\u00e1v<\/h3>\n\n\n\n<p>Vy pozn\u00e1te svoje chu\u0165ov\u00e9 poh\u00e1riky najlep\u0161ie a viete, ako ich pote\u0161i\u0165. Pri pr\u00edprave jedla preto m\u00f4\u017eete pou\u017ei\u0165 <strong>ob\u013e\u00faben\u00e9 <a href=\"https:\/\/gymbeam.sk\/korenie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">korenie \u010di bylinky<\/a> <\/strong>a r\u00f4zne experimentova\u0165 s ich kombin\u00e1ciami. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-budete-jest-pravidelne\">5. Budete jes\u0165 pravidelne<\/h3>\n\n\n\n<p>V\u010faka vopred pripraven\u00e9mu jedlu si tie\u017e zaist\u00edte, \u017ee nevynech\u00e1te napr\u00edklad obed alebo desiatu, \u010do by v neskor\u0161ej \u010dasti d\u0148a mohlo vies\u0165 k prejedaniu sa. V tejto spojitosti s\u00fa \u010dast\u00e9 a zn\u00e1me najm\u00e4 ve\u010dern\u00e9 n\u00e1jazdy na chladni\u010dku. <strong>Pravideln\u00e1 strava sa naopak sp\u00e1ja s vy\u0161\u0161\u00edm \u00faspechom pri chudnut\u00ed.<\/strong> Jednoducho svojmu telu doprajete v\u0161etko, \u010do potrebuje, a v\u010faka tomu budete ma\u0165 v priebehu d\u0148a vyrovnan\u00fa hladinu energie a nebudete sa c\u00edti\u0165 zbyto\u010dne unaven\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"54646,54667,56392,56566,53113,58795,51076,36616,49777,30248,5951,36262,34501,28101 \" ><\/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\" id=\"jedalnicek-na-chudnutie-pre-cloveka-so-sedavym-zamestnanim\"><span class=\"ez-toc-section\" id=\"Jedalnicek_na_chudnutie_pre_cloveka_so_sedavym_zamestnanim\"><\/span>Jed\u00e1lni\u010dek na chudnutie pre \u010dloveka so sedav\u00fdm zamestnan\u00edm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jed\u00e1lni\u010dek m\u00f4\u017eeme napl\u00e1nova\u0165 napr\u00edklad pre Valent\u00ednu, ktor\u00e1 sa u\u017e nieko\u013eko rokov sna\u017e\u00ed schudn\u00fa\u0165 pomocou pr\u00edsnych di\u00e9t. Tie jej v\u0161ak nikdy nepriniesli dlhodob\u00e9 v\u00fdsledky. Tentokr\u00e1t sa rozhodla vyda\u0165 istej\u0161ou a udr\u017eate\u013enej\u0161ou cestou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valent\u00edna si spo\u010d\u00edtala energetick\u00fd pr\u00edjem, ktor\u00fd by jej mal zabezpe\u010di\u0165 postupn\u00e9 chudnutie. M\u00e1 30 rokov a pracuje v banke, kam doch\u00e1dza elektri\u010dkou. M\u00e1 teda sedav\u00e9 zamestnanie. V s\u00fa\u010dasnosti sa v\u0161ak sna\u017e\u00ed \u010do najviac chodi\u0165, aby maxim\u00e1lne podporila svoju snahu. Taktie\u017e nav\u0161tevuje 2-kr\u00e1t t\u00fd\u017edenne posil\u0148ov\u0148u, kde cvi\u010d\u00ed preva\u017ene silovo, a 2-kr\u00e1t t\u00fd\u017edenne si ide na 30 min\u00fat zabeha\u0165. Aktu\u00e1lne v\u00e1\u017ei 79 kg, meria 175 cm a m\u00e1 odhadom 27 % telesn\u00e9ho tuku.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg\" alt=\"Vzorov\u00fd jed\u00e1lni\u010dek na 2000 kcal na chudnutie\" class=\"wp-image-304672\" style=\"width:843px;height:563px\" title=\"Vzorov\u00fd jed\u00e1lni\u010dek na 2000 kcal na chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ke\u010f si v\u0161etko zadala do <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)\">kalkula\u010dky energetick\u00e9ho pr\u00edjmu<\/a>, vy\u0161lo jej, \u017ee by mala jes\u0165 pribli\u017ene <strong>2021 kcal, 245 g sacharidov, 134 g bielkov\u00edn a 56 g tukov<\/strong>. Pri pl\u00e1novan\u00ed jed\u00e1lni\u010dka sa preto budeme sna\u017ei\u0165 \u010do najviac pribl\u00ed\u017ei\u0165 t\u00fdmto odpor\u00fa\u010daniam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valent\u00edne vyhovuje jes\u0165 5-kr\u00e1t denne a nem\u00e1 \u017eiadne potravinov\u00e9 alergie alebo in\u00e9 obmedzenia. Rada strieda \u017eivo\u010d\u00ed\u0161ne a rastlinn\u00e9 zdroje bielkov\u00edn a tie\u017e r\u00f4zne druhy pr\u00edloh, ovocia a zeleniny. Ra\u0148ajky st\u00edha v\u00e4\u010d\u0161inou doma alebo si ich vezme v krabi\u010dke do pr\u00e1ce, ke\u010f sa r\u00e1no nest\u00edha v pokoji najes\u0165. Do krabi\u010diek si pripravuje desiatu a obed. V\u0161etko si vezme do v\u00e4\u010d\u0161ej kabelky alebo do <a href=\"https:\/\/gymbeam.sk\/taska-na-jedlo-fit-prep-black-6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ta\u0161ky na jedlo<\/a>, teda <strong>m\u00e1 so sebou stravu na cel\u00fd de\u0148 a v pr\u00e1ci u\u017e nemus\u00ed prem\u00fd\u0161\u013ea\u0165, \u010do bude jes\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka tomu neskon\u010d\u00ed na obede v bl\u00edzkej fast food re\u0161taur\u00e1cii a na desiatu nezje cel\u00fa \u010dokol\u00e1du k\u00fapen\u00fa v bufete, ako to bolo v minulosti. Teraz sa sna\u017e\u00ed jes\u0165 ka\u017ed\u00e9 2 \u2013 3 hodiny plnohodnotn\u00e9 jedlo, ktor\u00e9 ju spo\u013eahlivo zas\u00fdti v\u010faka vyv\u00e1\u017een\u00e9mu zlo\u017eeniu a dostato\u010dn\u00e9mu mno\u017estvu bielkov\u00edn a vl\u00e1kniny.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tento jed\u00e1lni\u010dek m\u00f4\u017ee vyhovova\u0165 taktie\u017e mu\u017eom, ktor\u00ed maj\u00fa sedav\u00e9 zamestnanie, cvi\u010dia len ob\u010das a sna\u017eia sa schudn\u00fa\u0165.<\/strong> \u010ci je vhodn\u00fd aj pre v\u00e1s, zist\u00edte jednoducho pod\u013ea v\u00fdpo\u010dtu v na\u0161ej online kalkula\u010dke. Pr\u00edpadne si ho m\u00f4\u017eete trochu upravi\u0165, aby viac zodpovedal va\u0161im potreb\u00e1m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa viac zauj\u00edmate o to, ako si nastavi\u0165 pr\u00edjem energie a \u017eiv\u00edn pod\u013ea svojich cie\u013eov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vypo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov?<\/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=\"2560\" height=\"1704\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg\" alt=\"Dom\u00e1ca krabi\u010dkov\u00e1 di\u00e9ta na chudnutie\" class=\"wp-image-304770\" style=\"width:843px;height:undefinedpx\" title=\"Dom\u00e1ca krabi\u010dkov\u00e1 di\u00e9ta na chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"vzorovy-tyzdnovy-jedalnicek-na-2000-kcal\"><span class=\"ez-toc-section\" id=\"Vzorovy_tyzdnovy_jedalnicek_na_2000_kcal\"><\/span>Vzorov\u00fd t\u00fd\u017ed\u0148ov\u00fd jed\u00e1lni\u010dek na 2000 kcal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Valent\u00edna v r\u00e1mci t\u00fd\u017ed\u0148a nemus\u00ed zjes\u0165 ka\u017ed\u00fd de\u0148 presne 2021 kcal, 245 g sacharidov, 134 g bielkov\u00edn a 56 g tukov, ako jej odporu\u010dila kalkula\u010dka. Takto presne sa to ani ned\u00e1, preto\u017ee nikdy nem\u00e1me 100 % istotu, \u017ee to, \u010do zjeme, m\u00e1 naozaj tak\u00fa hodnotu, ak\u00fa sme si vypo\u010d\u00edtali. <strong>Bohato posta\u010d\u00ed, ke\u010f t\u00fdmto hodnot\u00e1m bude zodpoveda\u0165 dlhodob\u00fd priemer.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na celkov\u00fa energetick\u00fa hodnotu m\u00e1 vplyv napr\u00edklad <strong>kuchynsk\u00e1 \u00faprava, obsah vl\u00e1kniny alebo efektivita n\u00e1\u0161ho tr\u00e1viaceho syst\u00e9mu<\/strong>. Okrem toho m\u00e1 ka\u017ed\u00fd \u010dlovek in\u00fa genetick\u00fa v\u00fdbavu a hormon\u00e1lne prostredie, \u010do s\u00fa faktory, ktor\u00e9 takisto ovplyv\u0148uj\u00fa energetick\u00fd metabolizmus. <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre vy\u0161\u0161ie spom\u00ednan\u00e9 faktory hodnoty vypo\u010d\u00edtan\u00e9 na\u0161ou online kalkula\u010dkou preto nemusia nutne stopercentne odr\u00e1\u017ea\u0165 skuto\u010dn\u00e9 mno\u017estvo. Daj\u00fa v\u00e1m v\u0161ak predstavu o tom, ko\u013eko toho za de\u0148 priemerne zjete. Na z\u00e1klade toho m\u00f4\u017eete jednoducho pozorova\u0165 reakcie organizmu a upravi\u0165 jed\u00e1lni\u010dek.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uveden\u00e9 mno\u017estvo v jed\u00e1lni\u010dku<strong> zodpoved\u00e1 potravin\u00e1m v surovom stave <\/strong>(pred uvaren\u00edm). V\u00fdsledn\u00e9 nutri\u010dn\u00e9 hodnoty sa m\u00f4\u017eu l\u00ed\u0161i\u0165 pod\u013ea zlo\u017eenia konkr\u00e9tnej potraviny.<\/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=\"pondelok\">Pondelok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2030 kcal, 137 g bielkov\u00edn, 241 g sacharidov, 54 g tukov, 40 g vl\u00e1kniny<span class=\"tadv-color\" style=\"color: #ff6600\"> [7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Denn\u00fd chod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vlo\u010dkov\u00e1 ka\u0161a \u2013&nbsp; 5-zrnn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-5-zrnne-vlocky-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vlo\u010dky<\/a> (50 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edn<\/a> (veg\u00e1nsky\/ srv\u00e1tkov\u00fd 30 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9 maslo<\/a> (20 g), ban\u00e1n (100 g), \u010dokol\u00e1dov\u00fd bezkalorick\u00fd<a href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> sirup<\/a> (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u00e9cky jogurt bez tuku (140 g), mandar\u00ednka (100 g), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chrumkav\u00e9 m\u00fcsli<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kuracie prsia (150 g) na kar\u00ed, olej (5 g), ry\u017ea (70 g), dusen\u00e1 zelenina (150 g) na oleji (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kn\u00e4ckebrot (40 g), syr cottage (100 g), mrkva (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Cestoviny (70 g) s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniakom <\/a>vo vlastnej \u0161\u0165ave (90 g) a s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omacka-na-cestoviny-napoletana-franz-josef-kaiser.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paradajkovou<\/a> om\u00e1\u010dkou (150 g), olej repkov\u00fd (10 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"utorok\">Utorok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2017 kcal, 132 g bielkov\u00edn, 246 g sacharidov, 53 g tukov, 34 g vl\u00e1kniny <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Denn\u00fd chod<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mie\u0161an\u00e9 vaj\u00ed\u010dka (1 vajce + 25 g tekut\u00fdch <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bielkov<\/a>) so zelenou fazu\u013ekou (100 g) na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gh\u00ed <\/a>(10 g), ra\u017en\u00fd chlieb (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u010cokol\u00e1dov\u00fd <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)\">Milkshake<\/a> (1 ks), hrozno (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgur (70 g) s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tofu\/\" class=\"ek-link\">tofu <\/a>(natural 150 g) restovan\u00fdm na olivovom oleji (10 g), s dusenou cuketou a paradajkami (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ryzova-kasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ry\u017eov\u00e1 ka\u0161a<\/a> (50 g) s prote\u00ednom (25 g) a malinami (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sardinkov\u00e1 n\u00e1tierka [<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardinky<\/a> vo vlastnej \u0161\u0165ave (90 g), maslo (10 g), hor\u010dica (5 g), cibu\u013ea, so\u013e a korenie pod\u013ea chuti], \u017eitn\u00fd chlieb (80 g), paprika (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"streda\">Streda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2028 kcal, 141 g bielkov\u00edn, 239 g sacharidov, 53 g tukov, 32 g vl\u00e1kniny <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Denn\u00fd chod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Overnight oats: <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> (50 g), biely jogurt 2,7 % (50 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00edn<\/a> (15 g), jahody (100 g), nastr\u00fahan\u00e1 hork\u00e1 \u010dokol\u00e1da (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Skyr natur (150 g), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prote\u00ednov\u00e1 granola<\/a> (50 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/quinoa\/\" class=\"ek-link\">Quinoa <\/a>bowl: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa <\/a>(70 g), ope\u010den\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> (100 g) so s\u00f3jovou om\u00e1\u010dkou a s bylinkami (bez oleja), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do <\/a>(30 g), cherry paradajky, uhorka a rukola (celkovo 150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ry\u017eov\u00e9 chleb\u00ed\u010dky (40 g), mor\u010dacia \u0161unka (50 g), ban\u00e1n (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quesadilla: celozrnn\u00e1 tortilla (90 g) plnen\u00e1 trhan\u00fdm kurac\u00edm m\u00e4som (prsn\u00e9, 100 g), tvrd\u00fdm syrom 30 % (50 g) a paradajkovou salsou (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"stvrtok\">\u0160tvrtok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2034 kcal, 133 g bielkov\u00edn, 237 g sacharidov, 53 g tukov, 38 g vl\u00e1kniny <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Denn\u00fd chod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zape\u010den\u00e1 ka\u0161a: ovsen\u00e9 vlo\u010dky (50 g), vaje\u010dn\u00e9 bielky (25 g), prote\u00edn (25 g), lesn\u00e9 ovocie (150 g), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-natierka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokol\u00e1dov\u00e1 n\u00e1tierka<\/a> (20 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kef\u00edrov\u00e9 mlieko (250 ml), zmes su\u0161en\u00e9ho ovocia a orechov (40 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pe\u010den\u00fd <a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" class=\"ek-link\">losos <\/a>(125 g) so zelenou fazu\u013ekou (150 g) a bataty (300 g) (na papieri na pe\u010denie, bez tuku)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"Prote\u00ednov\u00e1 su\u0161ienka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prote\u00ednov\u00e1 su\u0161ienka<\/a> (75 g), anan\u00e1s (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sendvi\u010d (celozrnn\u00fd toastov\u00fd chlieb 100 g), syr cottage (50 g), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuniak<\/a> vo vlastnej \u0161\u0165ave (90 g), \u0161al\u00e1tov\u00e1 uhorka + listov\u00fd \u0161al\u00e1t (150 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"piatok\">Piatok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2028 kcal, 135 g bielkov\u00edn, 242 g sacharidov, 53 g tukov, 40 g vl\u00e1kniny <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Denn\u00fd chod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prote\u00ednov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" class=\"ek-link\">palacinky <\/a>[<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zmes na palacinky <\/a>(50 g), n\u00edzkotu\u010dn\u00e9 mlieko (100 g), olej (3 g)], ban\u00e1n (120 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-mandlove-maslo-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mand\u013eov\u00e9<\/a> maslo (20 g), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ag\u00e1vov\u00fd<\/a> sirup (10 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Biely jogurt 2,7 % (120 g), chrumkav\u00e9 m\u00fcsli (35 g), jablko (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mor\u010dacie prsia (150 g) s brokolicou (150 g) \u2013 restovan\u00e9 na oleji (5 g), poh\u00e1nka (70 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/knackebroty-fibre-wasa.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kn\u00e4ckebrot<\/a> (40 g), tvrd\u00fd syr 30 % (50 g), paprika (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Celozrnn\u00e1 tortilla (90 g) s ope\u010den\u00fdm <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitanom<\/a> (100 g), \u010derstvou zeleninou (150 g) a jogurtov\u00fdm dresingom (biely jogurt 30 g, olivov\u00fd olej 5 g, bylinky)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sobota\">Sobota<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2012 kcal, 131 g bielkov\u00edn, 244 g sacharidov, 54 g tukov, 40 g vl\u00e1kniny <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Denn\u00fd chod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vaje\u010dn\u00e1 omeleta: vajce (1 ks), tekut\u00e9 bielky (25 g), cherry paradajky, \u0161ampi\u0148\u00f3ny a \u010derstv\u00fd \u0161pen\u00e1t (celkovo 150 g) na oleji (5 g), k omelete celozrnn\u00fd chlieb (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mug cake [<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinovy-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zmes<\/a> na mug cake (50 g), n\u00edzkotu\u010dn\u00e9 mlieko (50 g)], pomaran\u010d (120 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ry\u017eov\u00e9 rezance (70 g) s kurac\u00edm m\u00e4som (prsn\u00e9, 150 g), so s\u00f3jovou om\u00e1\u010dkou, s kukuricou a hr\u00e1\u0161kom (celkovo 50 g) \u2013 restovan\u00e9 na oleji (5 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/kukuricne-chlebiky-s-amarantom-sonko.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kukuri\u010dn\u00e9<\/a> chleb\u00edky (40 g) s kr\u00e9mov\u00fdm syrom light (20 g) a mor\u010dacou \u0161unkou (50 g), mrkva (100 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Listov\u00fd \u0161al\u00e1t s mozzarellou light (120 g), sterilizovan\u00fdm <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00edcerom<\/a> (100 g) a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00fdm<\/a> olejom (5 g), ra\u017en\u00fd chlieb (80 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"nedela\">Nede\u013ea<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Celkov\u00fd pr\u00edjem za de\u0148: <\/strong>2017 kcal, 136 g bielkov\u00edn, 240 g sacharidov, 56 g tukov, 31 g vl\u00e1kniny <span class=\"tadv-color\" style=\"color: #ff6600\">[7, 13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Denn\u00fd chod<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jedlo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Lievance: \u0161paldov\u00e1 m\u00faka (60 g), kypriaci pr\u00e1\u0161ok, prote\u00edn (25 g), vajce (1 ks), kokosov\u00fd<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-rbd-kokosovy-olej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> olej<\/a> na vypr\u00e1\u017eanie (5 g), na lievance <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-javorovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">javorov\u00fd <\/a>sirup (10 g) a n\u00edzkokalorick\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovocn\u00fd d\u017eem<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/7-zrnne-ryzove-chlebiky-s-divokou-ryzou-sonko.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ry\u017eov\u00fd<\/a> chleb\u00edk (40 g), <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/hummus-lovege.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hummus<\/a> (20 g), tofu natural (80 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">Hov\u00e4dzie m\u00e4so<\/a> (100 g) s cuketou, paprikou a \u010dervenou cibu\u013eou celkovo (150 g) \u2013 restovan\u00e9 na gh\u00ed (5 g), zemiaky (300 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata<\/td><td class=\"has-text-align-center\" data-align=\"center\">Prote\u00ednov\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ty\u010dinka<\/a> (60 g), jablko (150 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tuniakov\u00e1 n\u00e1tierka (tuniak vo vlastnej \u0161\u0165ave 90 g, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/bio-horcica-jemna-primavika.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hor\u010dica<\/a> 5 g, cottage syr 50 g, so\u013e, cibu\u013ea pod\u013ea chuti), ra\u017en\u00fd chlieb (100 g), paradajky (100 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ako-si-upravit-jedalnicek-podla-svojich-potrieb\"><span class=\"ez-toc-section\" id=\"Ako_si_upravit_jedalnicek_podla_svojich_potrieb\"><\/span>Ako si upravi\u0165 jed\u00e1lni\u010dek pod\u013ea svojich potrieb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedl\u00e1, ktor\u00e9 m\u00e1te v jed\u00e1lni\u010dku napl\u00e1novan\u00e9, m\u00f4\u017eete v r\u00e1mci d\u0148a medzi sebou pohodlne prehadzova\u0165. Pokojne si tak vyme\u0148te desiatu za olovrant alebo obed za ve\u010deru. Je to na v\u00e1s, ni\u010d nie je vytesan\u00e9 do kame\u0148a. V pr\u00edpade, \u017ee sa stravujete v re\u017eime preru\u0161ovan\u00e9ho hladovania, zjedzte v\u0161etky chody v \u010dasovom okne, ktor\u00e9 ste si ur\u010dili na pr\u00edjem stravy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jednotliv\u00e9 dni v jed\u00e1lni\u010dku m\u00f4\u017eete medzi sebou meni\u0165 pod\u013ea potreby<\/strong> a vlastn\u00fdch preferenci\u00ed. Niektor\u00e9 z nich m\u00f4\u017eete v r\u00e1mci t\u00fd\u017ed\u0148a dokonca nieko\u013ekokr\u00e1t zopakova\u0165. Nie je v\u0161ak vhodn\u00e9 jes\u0165 ka\u017ed\u00fd de\u0148 rovnak\u00e9 potraviny, preto\u017ee va\u0161a strava nebude dostato\u010dne pestr\u00e1 a st\u00e1le sa opakuj\u00face jedl\u00e1 v\u00e1m zrejme \u010doskoro prestan\u00fa chuti\u0165. <strong>V r\u00e1mci \u0161etrenia \u010dasu si m\u00f4\u017eete v\u017edy na \u010fal\u0161ie 2 \u2013 <\/strong><strong>\u2060<\/strong><strong>3 dni pripravi\u0165 napr\u00edklad rovnak\u00fd obed a ve\u010deru. <\/strong>V\u010faka tomu nemus\u00edte ka\u017ed\u00fd de\u0148 vari\u0165 2 nov\u00e9 jedl\u00e1 na \u010fal\u0161\u00ed de\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edte jes\u0165 presne pod\u013ea rozpisu. V pondelok si pokojne dajte jedl\u00e1, ktor\u00e1 m\u00e1te napl\u00e1novan\u00e9 na piatok. <strong>Niektor\u00e9 potraviny maj\u00fa podobn\u00e9 v\u00fd\u017eivov\u00e9 hodnoty, mo\u017eno ich preto strieda\u0165.<\/strong> Ak m\u00e1te napl\u00e1novan\u00fd napr\u00edklad bulgur, ktor\u00fd v\u00e1m v komore moment\u00e1lne ch\u00fdba, m\u00f4\u017eete ho s pokojn\u00fdm svedom\u00edm nahradi\u0165 rovnak\u00fdm mno\u017estvom ry\u017ee alebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/kuskus\/\" class=\"ek-link\">kuskusu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri tak\u00fdch z\u00e1men\u00e1ch myslite v\u017edy na to, \u017ee <strong>potravina, ktor\u00fa ste si zvolili, mus\u00ed ma\u0165 podobn\u00e9 vlastnosti ako t\u00e1 p\u00f4vodn\u00e1<\/strong>. Napr\u00edklad pr\u00edrodn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orie\u0161ky<\/a> by ste nemali meni\u0165 za tie obalen\u00e9 v \u010dokol\u00e1de alebo biely jogurt s n\u00edzkym percentom tuku nie je vhodn\u00e9 nahr\u00e1dza\u0165 smotanov\u00fdm s ovocnou pr\u00edchu\u0165ou. Tieto varianty m\u00f4\u017eu toti\u017e obsahova\u0165 viac \u010di menej kal\u00f3ri\u00ed a taktie\u017e in\u00e9 hodnoty pre bielkoviny, sacharidy a tuky. Pr\u00e1ve preto by sa mohol v\u00e1\u0161 celodenn\u00fd pr\u00edjem podstatne l\u00ed\u0161i\u0165 od toho odpor\u00fa\u010dan\u00e9ho.<\/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\/10\/iStock-1235849112-1124x749.jpg\" alt=\"Ako si upravi\u0165 jed\u00e1lni\u010dek a \u013eah\u0161ie schudn\u00fa\u0165?\" class=\"wp-image-304704\" style=\"width:843px;height:562px\" title=\"Ako si upravi\u0165 jed\u00e1lni\u010dek a \u013eah\u0161ie schudn\u00fa\u0165?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"ake-potraviny-maju-podobne-vyzivove-hodnoty\">Ak\u00e9 potraviny maj\u00fa podobn\u00e9 v\u00fd\u017eivov\u00e9 hodnoty?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obilniny a cestoviny:<\/strong> <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">Ry\u017ea<\/a>, bulgur, kuskus, quinoa, poh\u00e1nka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, \u0161pagety, rezance.<\/li>\n\n\n\n<li><strong>M\u00faky: <\/strong>\u0160paldov\u00e1, ra\u017en\u00e1, poh\u00e1nkov\u00e1, ry\u017eov\u00e1, ovsen\u00e1, celozrnn\u00e1 p\u0161eni\u010dn\u00e1.<\/li>\n\n\n\n<li><strong>Ka\u0161a<\/strong> (bez pridan\u00e9ho cukru, tuku a \u010fal\u0161\u00edch ingredienci\u00ed): Ovsen\u00e1, ry\u017eov\u00e1, p\u0161enov\u00e1, poh\u00e1nkov\u00e1, kukuri\u010dn\u00e1, quinoov\u00e1.<\/li>\n\n\n\n<li><strong>Pe\u010divo:<\/strong> ra\u017en\u00e9, \u0161paldov\u00e9, celozrnn\u00e9 p\u0161eni\u010dn\u00e9, poh\u00e1nkov\u00e9.<\/li>\n\n\n\n<li><strong>Trvanliv\u00e9 pe\u010divo:<\/strong> Ry\u017eov\u00e9, kukuri\u010dn\u00e9 \u010di grahamov\u00e9 chleb\u00edky, kn\u00e4ckebroty.<\/li>\n\n\n\n<li><strong>Strukoviny: <\/strong>\u0160o\u0161ovica, hrach, <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" class=\"ek-link\">c\u00edcer<\/a>, fazu\u013ea.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e9 ovocie s n\u00edzkym obsahom kal\u00f3ri\u00ed: <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/maliny\/\" class=\"ek-link\">Maliny<\/a>, jahody, \u010du\u010doriedky, \u010dernice a \u010fal\u0161ie lesn\u00e9 (bobu\u013eovit\u00e9) ovocie.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e9 ovocie so stredn\u00fdm obsahom kal\u00f3ri\u00ed: <\/strong>Pomaran\u010d, mandar\u00ednka, grep, pomelo, kiwi, jablko, hru\u0161ka, brosky\u0148a, marhule, nekt\u00e1rinka, slivky.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e9 ovocie s mierne vy\u0161\u0161\u00edm obsahom kal\u00f3ri\u00ed: <\/strong>Ban\u00e1n, hrozno, figy.<\/li>\n\n\n\n<li><strong>\u010cerstv\u00e1 zelenina: <\/strong>Paradajky, uhorka, cuketa, paprika, zelen\u00e1 fazu\u013eka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t <\/a>a \u010fal\u0161ia listov\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mrkva\/\" class=\"ek-link\">Mrkva<\/a>, kukurica, \u010derven\u00e1 repa a zelen\u00fd hr\u00e1\u0161ok maj\u00fa mierne vy\u0161\u0161iu kalorick\u00fa hodnotu.<\/li>\n\n\n\n<li><strong>Zemiaky, bataty<\/strong> a topinambury.<\/li>\n\n\n\n<li><strong>Oleje a tuky: <\/strong>Repkov\u00fd, olivov\u00fd, slne\u010dnicov\u00fd, kokosov\u00fd, gh\u00ed, \u013eanov\u00fd, avok\u00e1dov\u00fd, tekvicov\u00fd.<\/li>\n\n\n\n<li><strong>Orechy a semienka<\/strong> (nepra\u017een\u00e9, neochuten\u00e9): Mandle, ara\u0161idy, ke\u0161u, braz\u00edlske, makadamiov\u00e9, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/pistacie\/\" class=\"ek-link\">pist\u00e1cie<\/a>, vla\u0161sk\u00e9, lieskov\u00e9 at\u010f.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">Orie\u0161kov\u00e9 masl\u00e1<\/a><\/strong> (100 % obsah orechov, bez cukru a \u010fal\u0161\u00edch ingredienci\u00ed): Ara\u0161idov\u00e9, ke\u0161u, mand\u013eov\u00e9 at\u010f.<\/li>\n\n\n\n<li><strong>M\u00e4so:<\/strong> Biele chud\u00e9 m\u00e4so: <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a>, mor\u010dacie prsn\u00e9, kr\u00e1lik. \u010cerven\u00e9 chud\u00e9 m\u00e4so: brav\u010dov\u00e9 stehno alebo brav\u010dov\u00e1 svie\u010dkovica, hov\u00e4dzie zadn\u00e9, te\u013eacie, srn\u010die, divia\u010die.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg\" alt=\"Ako zv\u00fd\u0161i\u0165 alebo zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem v jed\u00e1lni\u010dku?\" class=\"wp-image-304718\" title=\"Ako zv\u00fd\u0161i\u0165 alebo zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem v jed\u00e1lni\u010dku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476.jpg 1272w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"ako-zvysit-alebo-znizit-kaloricku-hodnotu-jedalnicka\">Ako zv\u00fd\u0161i\u0165 alebo zn\u00ed\u017ei\u0165 kalorick\u00fa hodnotu jed\u00e1lni\u010dka?<\/h3>\n\n\n\n<p>Uveden\u00fd jed\u00e1lni\u010dek je s\u00edce nastaven\u00fd na +- 2000 kcal, ale pokia\u013e v\u00e1m t\u00e1to hodnota nevyhovuje, m\u00f4\u017eete ju upravi\u0165. Jednoduch\u00fdm sp\u00f4sobom, ako na to, predstavuje desiata alebo olovrant s priemern\u00fdm obsahom 250 \u2013 300 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak napr\u00edklad potrebujete <strong>zn\u00ed\u017ei\u0165 kalorick\u00fa hodnotu o 250 \u2013 300 kcal<\/strong>, jednoducho vynech\u00e1te desiatu alebo olovrant (alebo ich ponech\u00e1te, ale zn\u00ed\u017eite ich gram\u00e1\u017e na polovicu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V opa\u010dnom pr\u00edpade, ak chcete<strong> prida\u0165<\/strong> <strong>250 \u2013 300 kal\u00f3ri\u00ed<\/strong>, m\u00f4\u017eete si da\u0165 dvojn\u00e1sobn\u00e9 mno\u017estvo desiatej \u010di olovrantu, alebo navy\u0161e 2. ve\u010deru, ktor\u00e1 bude ingredienciami a ich mno\u017estvom zodpoveda\u0165 odpor\u00fa\u010danej desiatej \u010di olovrantu.<\/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=\"ako-merat-progres\"><span class=\"ez-toc-section\" id=\"Ako_merat_progres\"><\/span>Ako mera\u0165 progres?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ide\u00e1lne tempo chudnutia je pova\u017eovan\u00e1 strata <strong>0,5 \u2013 1 kg telesnej hmotnosti za t\u00fd\u017ede\u0148<\/strong>. V pr\u00edpade vy\u0161\u0161ej nadv\u00e1hy alebo obezity sa v\u0161ak hmotnos\u0165 v prvej f\u00e1ze chudnutia zvy\u010dajne zni\u017euje r\u00fdchlej\u0161ie.<span class=\"tadv-color\" style=\"color: #ff6600\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem v\u00e1\u017eenia je tie\u017e fajn n\u00e1padom robi\u0165 si fotky progresu a mera\u0165 obvod p\u00e1su, bokov, stehien a zadku. V\u010faka tak\u00e9mu pr\u00edstupu z\u00edskate omnoho lep\u0161iu predstavu o tom, ako sa v\u00e1m dar\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1\u017ei\u0165 sa a mera\u0165 sa sna\u017ete v<strong> rovnak\u00fd denn\u00fd \u010das v podobn\u00fdch podmienkach <\/strong>(po n\u00e1v\u0161teve toalety, ide\u00e1lne v spodnej bielizni, meranie na rovnakom mieste at\u010f.). V\u0161etko si potom zapisujte do tabuliek v po\u010d\u00edta\u010di alebo papierovom denn\u00edku. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Raz za \u010das si m\u00f4\u017eete z\u00e1js\u0165 na detailnej\u0161ie meranie, napr\u00edklad na pr\u00edstroji InBody, ktor\u00fd v\u00e1m okrem telesnej hmotnosti vyhodnot\u00ed mno\u017estvo tuku, svalov a vody v tele. <strong>Budete ma\u0165 takto lep\u0161\u00ed preh\u013ead o zmen\u00e1ch, ktor\u00e9 sa vo va\u0161om tele dej\u00fa. <\/strong>V niektor\u00fdch pr\u00edpadoch toti\u017e hmotnos\u0165 nekles\u00e1. D\u00f4vodom je fakt, \u017ee do\u0161lo z\u00e1rove\u0148 k redukcii tuku a n\u00e1rastu svalovej hmoty. V\u010faka tomu kleslo celkov\u00e9 percento tuku v tele, \u010do je d\u00f4le\u017eit\u00fd ukazovate\u013e pre vzh\u013ead aj zdravie \u010dloveka. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, pre\u010do sa hmotnos\u0165 m\u00f4\u017ee zmeni\u0165 zo d\u0148a na de\u0148 a \u010do v\u0161etko ju ovplyv\u0148uje, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk<\/strong><\/a>.<\/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=\"co-robit-ked-nemate-vysledky\">\u010co robi\u0165, ke\u010f nem\u00e1te v\u00fdsledky?<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee aj napriek nieko\u013ekot\u00fd\u017ed\u0148ov\u00e9mu d\u00f4sledn\u00e9mu dodr\u017eiavaniu jed\u00e1lni\u010dka, tr\u00e9ningov, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/najlepsia-technika-na-regeneraciu-zmiernenie-svalovky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regener\u00e1cie<\/a> a v\u0161etk\u00e9ho ostatn\u00e9ho nepozorujete \u017eiadne v\u00fdsledky, budete musie\u0165 nie\u010do zmeni\u0165. <strong>Nerobte v\u0161ak \u017eiadne radik\u00e1lne zmeny, ako je zn\u00ed\u017eenie po\u010dtu kal\u00f3ri\u00ed na polovicu<\/strong>, zaradenie detoxu alebo sk\u00fa\u0161anie drastickej di\u00e9ty. Tieto pr\u00edstupy nie s\u00fa z\u00e1rukou trval\u00fdch v\u00fdsledkov a z dlhodob\u00e9ho h\u013eadiska m\u00f4\u017eu dokonca <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)\">ohrozi\u0165 zdravie<\/a>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zrejme nechudnete z toho d\u00f4vodu, \u017ee aktu\u00e1lne nie ste v <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorickom deficite<\/a>. V\u00e1\u0161 v\u00fddaj energie je rovnak\u00fd alebo ni\u017e\u0161\u00ed ako pr\u00edjem, a vy tak v\u00e1\u017eite st\u00e1le rovnako alebo trochu priber\u00e1te. To m\u00f4\u017eete zmeni\u0165 pridan\u00edm \u0161portov\u00fdch aktiv\u00edt alebo pohybu v priebehu d\u0148a.<\/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-zvysit-energeticky-vydaj-beznymi-aktivitami-a-podporit-chudnutie\">Ako zv\u00fd\u0161i\u0165 energetick\u00fd v\u00fddaj be\u017en\u00fdmi aktivitami a podpori\u0165 chudnutie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sk\u00faste v priebehu d\u0148a viac <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chodi\u0165<\/a> (cestou do pr\u00e1ce, na tr\u00e9ning).<\/li>\n\n\n\n<li>Zara\u010fujte akt\u00edvnej\u0161ie prest\u00e1vky v pr\u00e1ci \u010di v \u0161kole (prech\u00e1dzka, r\u00fdchle pona\u0165ahovanie sa).<\/li>\n\n\n\n<li>Na men\u0161\u00ed n\u00e1kup cho\u010fte pe\u0161o.<\/li>\n\n\n\n<li>Pri dlh\u0161om telefonickom hovore sa prech\u00e1dzajte.<\/li>\n\n\n\n<li>Namiesto v\u00fd\u0165ahu pou\u017e\u00edvajte schody.<\/li>\n\n\n\n<li>Cez v\u00edkend sa namiesto celodenn\u00e9ho odpo\u010d\u00edvania pri Netflixe rad\u0161ej vydajte na <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"v\u00fdlet. (opens in a new tab)\">v\u00fdlet<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka t\u00fdmto jednoduch\u00fdm tipom za de\u0148 sp\u00e1lite celkovo viac energie, m\u00f4\u017eete sa \u013eah\u0161ie dosta\u0165 do <strong>kalorick\u00e9ho deficitu a chudn\u00fa\u0165<\/strong>. Ke\u010f sa budete trochu viac h\u00fdba\u0165, nemus\u00edte kv\u00f4li chudnutiu jes\u0165 o dos\u0165 men\u0161ie mno\u017estvo jedla. Navy\u0161e podpor\u00edte svoje zdravie. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa e\u0161te d\u00e1 urobi\u0165 pre na\u0161tartovanie metabolizmu a zv\u00fd\u0161enie energetick\u00e9ho v\u00fddaja, sa dozviete v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako zr\u00fdchli\u0165 metabolizmus<\/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\/10\/iStock-809835966-1124x750.jpg\" alt=\"Ako zv\u00fd\u0161i\u0165 v\u00fddaj energie v priebehu d\u0148a?\" class=\"wp-image-304734\" style=\"width:843px;height:563px\" title=\"Ako zv\u00fd\u0161i\u0165 v\u00fddaj energie v priebehu d\u0148a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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>Pl\u00e1novanie jed\u00e1lni\u010dka a pr\u00edprava jed\u00e1l vopred v podobe krabi\u010dkovania je skvel\u00fd krok na ceste za vysn\u00edvanou postavou. V kone\u010dnom d\u00f4sledku takto <strong>u\u0161etr\u00edte ve\u013ea \u010dasu, pe\u0148az\u00ed a prem\u00fd\u0161\u013eania, \u010do si uvari\u0165<\/strong>. Stravu si m\u00f4\u017eete napl\u00e1nova\u0165 na t\u00fd\u017ede\u0148 vopred a in\u0161pirova\u0165 sa napr\u00edklad na\u0161\u00edm vzorov\u00fdm jed\u00e1lni\u010dkom. Ten si jednoducho uprav\u00edte a prisp\u00f4sob\u00edte svojim potreb\u00e1m. Potom u\u017e len sta\u010d\u00ed sledova\u0165 progres a pod\u013ea potreby meni\u0165 pl\u00e1n. Sk\u00f4r \u010di nesk\u00f4r svoje ciele ur\u010dite dosiahnete.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odniesli ste si z dne\u0161n\u00e9ho \u010dl\u00e1nku in\u0161pir\u00e1ciu na svoju vlastn\u00fa krabi\u010dkov\u00fa di\u00e9tu? Ak m\u00e1te vo svojom okol\u00ed niekoho, komu by tento \u010dl\u00e1nok mohol pom\u00f4c\u0165, po\u0161lite mu ho a podporte ho v dosiahnut\u00ed jeho cie\u013eov.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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","protected":false},"excerpt":{"rendered":"<p>Sna\u017e\u00edte sa schudn\u00fa\u0165 a h\u013ead\u00e1te cesty, ako na to? Radi v\u00e1m s t\u00fdm pom\u00f4\u017eeme! V \u010dl\u00e1nku sme si pre v\u00e1s pripravili t\u00fd\u017ed\u0148ov\u00fd vzorov\u00fd jed\u00e1lni\u010dek na 2000 kcal. <\/p>\n","protected":false},"author":129,"featured_media":304636,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6067,6127,6055],"filter_section":[],"filter_attribute":[13036,13035,13034],"class_list":{"0":"post-306422","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-dieta","10":"tag-jedalnicek","11":"tag-strava","12":"filter_attribute-diety-a-vyzivove-smery","13":"filter_attribute-jedalnicky","14":"filter_attribute-zaklady-chudnutia","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dom\u00e1ca krabi\u010dkov\u00e1 di\u00e9ta podpor\u00ed chudnutie a rast svalov. V \u010dl\u00e1nku n\u00e1jdete t\u00fd\u017ed\u0148ov\u00fd vzorov\u00fd jed\u00e1lni\u010dek na 2000 kcal, ktor\u00fd si m\u00f4\u017eete upravi\u0165 pod\u013ea svojich cie\u013eov.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Dom\u00e1ca krabi\u010dkov\u00e1 di\u00e9ta podpor\u00ed chudnutie a rast svalov. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/306422","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=306422"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/306422\/revisions"}],"predecessor-version":[{"id":719259,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/306422\/revisions\/719259"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/304636"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=306422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=306422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=306422"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=306422"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=306422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}