{"id":307701,"date":"2020-12-09T06:34:00","date_gmt":"2020-12-09T05:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307701"},"modified":"2023-10-06T15:03:53","modified_gmt":"2023-10-06T13:03:53","slug":"ako-oklamat-chute-na-sladke","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/","title":{"rendered":"15 krokov, v\u010faka ktor\u00fdm sa zbav\u00edte chut\u00ed na sladk\u00e9"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/#Mozu_byt_chute_na_sladke_alebo_slane_sposobene_nedostatkom_mikrozivin\" title=\"M\u00f4\u017eu by\u0165 chute na sladk\u00e9 alebo slan\u00e9 sp\u00f4soben\u00e9 nedostatkom mikro\u017eiv\u00edn?\">M\u00f4\u017eu by\u0165 chute na sladk\u00e9 alebo slan\u00e9 sp\u00f4soben\u00e9 nedostatkom mikro\u017eiv\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/#Ako_sa_zbavit_chuti_na_sladke_pomocou_15_jednoduchych_tipov\" title=\"Ako sa zbavi\u0165 chut\u00ed na sladk\u00e9 pomocou 15 jednoduch\u00fdch tipov?\">Ako sa zbavi\u0165 chut\u00ed na sladk\u00e9 pomocou 15 jednoduch\u00fdch tipov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/#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>St\u00e1va sa v\u00e1m, \u017ee t\u00e1 starostlivo schovan\u00e1 \u010dokol\u00e1da za\u010d\u00edna vola\u0165 va\u0161e meno so \u017eeleznou pravidelnos\u0165ou v\u017edy v \u010dase poobednej k\u00e1vy? Alebo sa pri ve\u010dernej d\u00e1vke seri\u00e1lov\u00e9ho nap\u00e4tia tak nejako hlasnej\u0161ie za\u010dn\u00fa pripom\u00edna\u0165 chipsy, popcorn \u010di zmrzlina, na ktor\u00fa ste si cel\u00fd de\u0148 nespomenuli?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Chute m\u00f4\u017eeme ch\u00e1pa\u0165 ako intenz\u00edvnu, nutkav\u00fa alebo a\u017e abnorm\u00e1lnu t\u00fa\u017ebu da\u0165 si \u201enie\u010do dobr\u00e9\u201c<\/strong>. Nie\u010do dobr\u00e9 v tomto kontexte vo v\u00e4\u010d\u0161ine pr\u00edpadov znamen\u00e1 <strong>sladk\u00e9, slan\u00e9 alebo tu\u010dn\u00e9<\/strong> jedlo. Konzum\u00e1cia pr\u00e1ve t\u00fdchto jed\u00e1l alebo ich kombin\u00e1cia m\u00e1 za n\u00e1sledok vyplavenie najm\u00e4 dopam\u00ednu, ktor\u00fd <strong>kr\u00e1tkodobo prin\u00e1\u0161a pr\u00edjemn\u00e9 pocity<\/strong>, ako je rados\u0165, \u0161\u0165astie, \u010di chv\u00ed\u013ekov\u00e9 uspokojenie a upokojenie. V\u010faka tomu m\u00f4\u017eu \u013eudia jedlom rie\u0161i\u0165 obdobie zv\u00fd\u0161en\u00e9ho stresu a emo\u010dnej z\u00e1\u0165a\u017ee, zl\u00fa n\u00e1ladu alebo sa takto upokojova\u0165 po konfliktn\u00fdch situ\u00e1ci\u00e1ch. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chute nielen na sladk\u00e9 jedl\u00e1 m\u00f4\u017eu by\u0165 sp\u00f4soben\u00e9 celou radou faktorov, ktor\u00e9 m\u00f4\u017eeme zaradi\u0165 pod fyziologick\u00e9 a psychologick\u00e9 vplyvy. Svoju rolu v\u0161ak zohr\u00e1va aj okolie. \u010co si pod t\u00fdm predstavi\u0165? M\u00f4\u017ee to by\u0165 va\u0161a rutinn\u00e1 cesta z pr\u00e1ce, kedy sa zastav\u00edte na nie\u010do pod zub na benz\u00ednke alebo vo fast foode, poobed\u0148aj\u0161ia prech\u00e1dzka okolo pek\u00e1rne s neodolate\u013en\u00fdmi croissantmi vo v\u00fdklade alebo va\u0161e pracovn\u00e9 \u010di dom\u00e1ce prostredie, kedy m\u00e1te v\u017edy k dispoz\u00edci\u00ed nie\u010do, \u010d\u00edm uspokoj\u00edte svoje n\u00e1hle chute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Vedeli ste, \u017ee nutkav\u00e9 chute na jedlo s\u00fa z \u010dasti ovplyvnen\u00e9 aj pohlav\u00edm?<\/strong> <strong>\u017deny <\/strong>v porovnan\u00ed s mu\u017emi za\u017e\u00edvaj\u00fa priemerne <strong>dvakr\u00e1t viac pr\u00edpadov neodolate\u013en\u00fdch chut\u00ed<\/strong>, a tie\u017e maj\u00fa chu\u0165 na odli\u0161n\u00e9 jedl\u00e1. \u017deny sa stret\u00e1vaj\u00fa viac s chu\u0165ami <strong>na sladk\u00e9<\/strong>, zatia\u013e \u010do mu\u017ei vo v\u00e4\u010d\u0161ine pr\u00edpadov za\u017e\u00edvaj\u00fa chute na slan\u00e9 jedl\u00e1. Tento rozdiel mo\u017eno \u010diasto\u010dne vysvetli\u0165 aj PMS (predmen\u0161trua\u010dn\u00fd syndr\u00f3m), kedy s\u00fa \u017eeny spravidla n\u00e1chylnej\u0161ie jes\u0165 viac sladk\u00fdch, tu\u010dn\u00fdch aj slan\u00fdch jed\u00e1l. U ka\u017edej \u017eeny je prevaha konkr\u00e9tnych jed\u00e1l individu\u00e1lna. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg\" alt=\"Pre\u010do m\u00e1te chu\u0165 na sladk\u00e9?\" class=\"wp-image-201349\" style=\"width:843px;height:632px\" width=\"843\" height=\"632\" title=\"Pre\u010do m\u00e1te chu\u0165 na sladk\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1536x1151.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-2048x1534.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mozu_byt_chute_na_sladke_alebo_slane_sposobene_nedostatkom_mikrozivin\"><\/span>M\u00f4\u017eu by\u0165 chute na sladk\u00e9 alebo slan\u00e9 sp\u00f4soben\u00e9 nedostatkom mikro\u017eiv\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"970\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg\" alt=\"M\u00f4\u017eu by\u0165 chute na sladk\u00e9 alebo slan\u00e9 sp\u00f4soben\u00e9 nedostatkom mikro\u017eiv\u00edn?\" class=\"wp-image-201505\" title=\"M\u00f4\u017eu by\u0165 chute na sladk\u00e9 alebo slan\u00e9 sp\u00f4soben\u00e9 nedostatkom mikro\u017eiv\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg 970w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-345x400.jpg 345w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89.jpg 1300w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dite ste sa u\u017e stretli s te\u00f3riou, pod\u013ea ktorej m\u00f4\u017ee za chute na \u0161pecifick\u00e9 jedl\u00e1 nedostatok mikro\u017eiv\u00edn, a mo\u017eno si t\u00fdm aj ospravedl\u0148ujeme ka\u017edodenn\u00fa tabu\u013eku \u010dokol\u00e1dy. Je ale t\u00e1to te\u00f3ria naozaj zalo\u017een\u00e1 na faktoch? <strong>Za chute na \u010dokol\u00e1du vraj m\u00f4\u017ee nedostatok <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">hor\u010d\u00edka<\/a><\/strong>, menej \u017eeleza sp\u00f4sobuje chu\u0165 na m\u00e4so a za nadmern\u00fa chu\u0165 na syr m\u00f4\u017ee nedostatok v\u00e1pnika. To \u00e1no, ale <strong>v\u00e4\u010d\u0161ina \u013eud\u00ed m\u00e1 chute na sladk\u00e9, slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1, aj ke\u010f nedostatkom cukru, soli alebo tuku rozhodne netrp\u00ed<\/strong> nikto z modern\u00e9ho z\u00e1padn\u00e9ho sveta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemali by ma\u0165 \u013eudia pod\u013ea tejto te\u00f3rie chute na \u010derstv\u00e9 a minim\u00e1lne spracovan\u00e9 potraviny, ktor\u00e9 s\u00fa bohat\u00e9 na mikro\u017eiviny? Neboli by potom fazule, ovsen\u00e9 vlo\u010dky, ara\u0161idov\u00e9 maslo alebo celozrnn\u00e9 cestoviny, ktor\u00e9 obsahuj\u00fa v porovnan\u00ed s mlie\u010dnou \u010dokol\u00e1dou viac hor\u010d\u00edka, \u010faleko <strong>vhodnej\u0161ie potraviny<\/strong>, na ktor\u00e9 by sme mali ma\u0165 chute? Aj ke\u010f t\u00e1to te\u00f3ria m\u00f4\u017ee ma\u0165 nie\u010do do seba, za d\u00f4vod k chutiam na \u0161pecifick\u00e9 jedl\u00e1 ju, \u017eia\u013e, nemo\u017eno ozna\u010di\u0165. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e si mysl\u00edte, \u017ee ste sn\u00e1\u010f jedin\u00ed, na koho \u00fato\u010dia <strong>neovl\u00e1date\u013en\u00e9 chute<\/strong> na jedlo, tak v\u00e1s upokoj\u00edme, pod\u013ea vedcov zo Sheffieldskej univerzity sa to t\u00fdka <strong>a\u017e 90 % dospelej popul\u00e1cie.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_sa_zbavit_chuti_na_sladke_pomocou_15_jednoduchych_tipov\"><\/span>Ako sa zbavi\u0165 chut\u00ed na sladk\u00e9 pomocou 15 jednoduch\u00fdch tipov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina pr\u00edpadov nutkav\u00fdch chut\u00ed na nie\u010do dobr\u00e9 je spojen\u00e1 s t\u00fa\u017ebou po sladkom. Aj ke\u010f chute na sladk\u00e9 jedl\u00e1 nemo\u017eno jednoducho vysvetli\u0165, dok\u00e1\u017eeme n\u00e1js\u0165 cel\u00fa radu faktorov, ktor\u00e9 m\u00f4\u017eu st\u00e1\u0165 za ka\u017edodennou zjedenou tabu\u013ekou \u010dokol\u00e1dy alebo dezertu k poobednej k\u00e1ve. Pomocou t\u00fdchto krokov mo\u017eno jednoducho s t\u00fdmito faktormi pracova\u0165 a <strong>postupne odb\u00fara\u0165 chute nielen na sladk\u00e9.<\/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 is-style-default\">1. Ka\u017ed\u00fd de\u0148 si doprajte dostato\u010dne dlh\u00fd a kvalitn\u00fd sp\u00e1nok<\/h3>\n\n\n\n<p>D\u00f4le\u017eitos\u0165 sp\u00e1nku sa opakuje st\u00e1le dookola, \u017eia\u013e, je jeho v\u00fdznam v modernej spolo\u010dnosti st\u00e1le nedocenen\u00fd, a nedostatok sp\u00e1nku je tak akousi novou spolo\u010denskou normou. <strong>A ako konkr\u00e9tne nedostatok sp\u00e1nku ovplyv\u0148uje chute?<\/strong> V pr\u00edpade nedostatku sp\u00e1nku m\u00f4\u017eete sami na sebe pozorova\u0165, \u017ee m\u00e1te tak nejak v\u00e4\u010d\u0161\u00ed apet\u00edt. Ako je to mo\u017en\u00e9? M\u00f4\u017ee za to <strong>zmena v koncentr\u00e1cii horm\u00f3nov hladu a s\u00fdtosti<\/strong> (lept\u00ednu a grel\u00ednu). Koncentr\u00e1cia lept\u00ednu kles\u00e1 a hladina grel\u00ednu naopak st\u00fapa. To m\u00e1 za n\u00e1sledok men\u0161\u00ed pocit s\u00fdtosti a zv\u00fd\u0161en\u00fd apet\u00edt. Bolo by fajn, keby n\u00e1s t\u00fdmto sp\u00f4sobom organizmus tla\u010dil k jedeniu v\u00e4\u010d\u0161ieho mno\u017estva zeleniny alebo ovocia, ale to on nie. Miesto toho n\u00e1s po\u0161\u0165uchuje k tomu, aby sme si dali sladk\u00e9, slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1. Za ten k\u00fasok torty v kaviarni alebo hamburger z fast-foodu mo\u017eno m\u00f4\u017ee aj to, \u017ee ste sa u\u017e dlh\u0161iu dobu nevyspali. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Doprajte si preto ka\u017ed\u00fd de\u0148 zhruba 7\u20139 hod\u00edn dlh\u00fd, ni\u010d\u00edm neru\u0161en\u00fd kvalitn\u00fd sp\u00e1nok.<\/strong> Uvid\u00edte, \u017ee budete \u010faleko produkt\u00edvnej\u0161\u00ed, budete ma\u0165 viac energie po\u010das cel\u00e9ho d\u0148a a urob\u00edte krok vpred ku skroteniu chut\u00ed na sladk\u00e9. <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    <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=\"59062,105718,105907,105964,107113,107605\" ><\/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<h3 class=\"wp-block-heading is-style-default\">2. Majte v strave dostatok energie<\/h3>\n\n\n\n<p>Nemus\u00edte ani chcie\u0165 schudn\u00fa\u0165, aby ste prij\u00edmali \u010faleko menej energie, ako potrebujete. \u017dia\u013e, k tomu \u010dasto sta\u010d\u00ed zanepr\u00e1zdnen\u00fd \u017eivotn\u00fd \u0161t\u00fdl a odsunutie jedla na druh\u00fa ko\u013eaj. Aj nedostato\u010dn\u00fd energetick\u00fd pr\u00edjem tak m\u00f4\u017ee by\u0165 jedn\u00fdm z d\u00f4vodov, pre\u010do na v\u00e1s po\u010das d\u0148a \u00fato\u010dia chute.<strong> Pokia\u013e chcete chudn\u00fa\u0165, nastavte si kalorick\u00fd deficit do 20 % v\u00e1\u0161ho s\u00fa\u010dasn\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong>, ide\u00e1lne v\u0161ak optim\u00e1lneho pr\u00edjmu energie.<\/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 niektor\u00e9 pr\u00e1ce ukazuj\u00fa, \u017ee kalorick\u00e1 re\u0161trikcia naopak chute potla\u010duje, ide o ve\u013emi individu\u00e1lnu z\u00e1le\u017eitos\u0165. Je pravda, \u017ee po\u010das procesu celkov\u00e9ho skvalitnenia \u017eivotn\u00e9ho \u0161t\u00fdlu a chudnutia postupne mizn\u00fa aj chute. To ale chute na energeticky bohat\u00e9 jedl\u00e1 v pr\u00edpadoch ve\u013ek\u00e9ho nedostatku energie v strave u mnoh\u00fdch \u013eud\u00ed nevylu\u010duje. <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>Ak neviete, ko\u013eko energie by ste mali za de\u0148 prija\u0165, a ako by mal by\u0165 ide\u00e1lne zlo\u017een\u00fd zdrav\u00fd jed\u00e1ln\u00ed\u010dek, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link 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 spo\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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg\" alt=\"Pre\u010do nedostatok sp\u00e1nku zvy\u0161uje chu\u0165 na sladk\u00e9, slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1?\" class=\"wp-image-201373\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Pre\u010do nedostatok sp\u00e1nku zvy\u0161uje chu\u0165 na sladk\u00e9, slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Vyhnite sa nadmern\u00e9mu \u0161portovaniu a netrestajte sa prehnan\u00fdm cvi\u010den\u00edm za jedlo<\/h3>\n\n\n\n<p>Ve\u013ek\u00fd objem \u0161portov\u00fdch aktiv\u00edt si \u017eiada aj v\u00e4\u010d\u0161\u00ed energetick\u00fd pr\u00edjem, dostatok \u010dasu na regener\u00e1ciu a sp\u00e1nok. A \u010do si budeme hovori\u0165, niekedy nie je jednoduch\u00e9 zjes\u0165 optim\u00e1lnu porciu energie. To je chv\u00ed\u013ea, kedy sa za\u010d\u00ednaj\u00fa objavova\u0165 chute na kaloricky bohat\u00e9 jedl\u00e1. <strong>M\u00f4\u017ee to by\u0165 napr\u00edklad aj ot\u00e1zkou nieko\u013eko hodinov\u00e9ho v\u00fdstupu do h\u00f4r<\/strong>, a nielen kumulat\u00edvneho nedostatku energie kv\u00f4li nadmern\u00e9mu \u0161portov\u00e9mu za\u0165a\u017eeniu. Milovn\u00edkov \u017eeleza ale pote\u0161\u00ed fakt, \u017ee v r\u00e1mci silov\u00e9ho tr\u00e9ningu <strong>sa tento efekt objavuje menej v porovnan\u00ed s vytrvalostn\u00fdm \u0161portom.<\/strong> To ale neznamen\u00e1, \u017ee by ste mali s \u010dinkou aj spa\u0165, naopak. A viete, \u010do je e\u0161te zauj\u00edmavej\u0161ie? \u017de zn\u00ed\u017eenie \u00farovne pohybovej aktivity je spojen\u00e9 so zv\u00fd\u0161en\u00edm chut\u00ed na sladk\u00e9. <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>Medzi \u010fal\u0161ie zlozvyky patr\u00ed kompenz\u00e1cia jedenia \u201edobr\u00f4t\u201c nad pl\u00e1n v podobe tak\u00e9ho trestania seba sam\u00e9ho nadmern\u00fdm cvi\u010den\u00edm. Toto je, \u017eia\u013e, slep\u00e1 uli\u010dka, respekt\u00edve za\u010darovan\u00fd bludn\u00fd kruh, z ktor\u00e9ho sa v\u00e1m t\u00fdmto sp\u00f4sobom vyst\u00fapi\u0165 nepodar\u00ed. <strong>\u010co sa stane, ke\u010f si d\u00e1te nejak\u00fa sladkos\u0165 nad pl\u00e1n?<\/strong> Ni\u010d, len ste prijali nieko\u013eko stoviek kal\u00f3ri\u00ed navy\u0161e a \u017eijete \u010falej. Koniec sveta nenastal, v\u00e1ha v\u00e1m nevystrelila do oblakov a ani v\u00e1m z\u00e1zra\u010dne nepribudol tuk. Prijmite to ako fakt, vr\u00e1\u0165te sa sp\u00e4\u0165 na tra\u0165 zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu, a nabud\u00face sa sna\u017ete prem\u00fd\u0161\u013ea\u0165, \u010do m\u00f4\u017ee za va\u0161u chu\u0165 na sladk\u00e9? Pokia\u013e v\u00e1s zauj\u00edma spr\u00e1vne nastavenie tr\u00e9ningov\u00e9ho pl\u00e1nu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n &#8211; tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby. <\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg\" alt=\"Vyhnite sa nadmern\u00e9mu \u0161portovaniu a netrestajte sa za jedlo prehnan\u00fdm cvi\u010den\u00edm\" class=\"wp-image-201388\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vyhnite sa nadmern\u00e9mu \u0161portovaniu a netrestajte sa za jedlo prehnan\u00fdm cvi\u010den\u00edm\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Ozdravte svoj jed\u00e1lni\u010dek a dbajte na dostatok ovocia a zeleniny<\/h3>\n\n\n\n<p>\u010co to znamen\u00e1? Pok\u00faste se vyhn\u00fa\u0165 fast foodov\u00fdm jedl\u00e1m, sladkostiam, slan\u00fdm poch\u00fa\u0165kam, vypr\u00e1\u017ean\u00fdm jedl\u00e1m a potravin\u00e1m s vysok\u00fdm glykemick\u00fdm indexom, ktor\u00e9 sa zahr\u00e1vaj\u00fa s hladinou v\u00e1\u0161ho krvn\u00e9ho cukru ako horsk\u00e1 dr\u00e1ha s va\u0161\u00edm \u017eal\u00fadkom. V\u010faka prudk\u00fdm v\u00fdkyvom glyk\u00e9mie (hladiny krvn\u00e9ho cukru) tak budete ma\u0165 nov\u00fa energiu v \u017eil\u00e1ch, ktor\u00e1 ale za chv\u00ed\u013eu zmizne, a vy sa r\u00fdchlo vyd\u00e1te h\u013eada\u0165 zase nie\u010do sladk\u00e9. A presne tomu predsa chcete zabr\u00e1ni\u0165. <strong>Celkovo v\u00e4\u010d\u0161\u00ed pocit energie behom d\u0148a z\u00edskate pravidelnou stravou s dostatkom v\u0161etk\u00fdch z\u00e1kladn\u00fdch \u017eiv\u00edn, a nie k\u00e1vou s k\u00faskom \u010dokol\u00e1dy \u0161es\u0165kr\u00e1t denne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong> Jedzte viac ovocia a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny<\/a>.<\/strong> Za de\u0148 by dospel\u00fd \u010dlovek mal prija\u0165 aspo\u0148 400 gramov zeleniny a 200 gramov ovocia. Ako v\u00e1m zelenina a ovocie pom\u00f4\u017ee bojova\u0165 s chu\u0165ami na sladk\u00e9? Obsahuj\u00fa vl\u00e1kninu, ktor\u00e1 m\u00e1 priazniv\u00fd vplyv na pocit s\u00fdtosti, a vy tak po desiate nebudete za chv\u00ed\u013eu h\u013eada\u0165, \u010do by ste si e\u0161te dali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odrazi\u0165 sa m\u00f4\u017eete od princ\u00edpov zdrav\u00e9ho taniera, kde by na konci d\u0148a va\u0161e celodenn\u00e9 jedlo malo zlo\u017een\u00edm pripom\u00edna\u0165 pr\u00e1ve zdrav\u00fd tanier. <strong>Ak\u00e9 sacharidy, bielkoviny a tuky jes\u0165? <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdroje bielkov\u00edn:<\/strong> m\u00e4so, ryby, morsk\u00e9 plody, mlie\u010dne v\u00fdrobky a syry, vajcia, strukoviny (hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudo obilniny (poh\u00e1nka, amarant, <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>), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong> orechy a semienka, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, maslo a tuk ako prirodzen\u00e1 s\u00fa\u010das\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn.<\/li>\n\n\n\n<li><strong>Zdroje sacharidov:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 obilniny a cere\u00e1lie<\/a> (ovsen\u00e9 vlo\u010dky, m\u00faka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, cestoviny a pe\u010divo), pseudoobilniny, zemiaky a bataty, strukoviny, ovocie a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nebojte sa najes\u0165 ani po ve\u010dernom tr\u00e9ningu. Ak v\u00e1s zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-pred-treningom-a-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co jes\u0165 pred a po tr\u00e9ningu pre dosiahnutie maxim\u00e1lnych v\u00fdsledkov.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1124x1049.png\" alt=\"Zdrav\u00fd tanier\" class=\"wp-image-191907\" style=\"width:843px;height:787px\" width=\"843\" height=\"787\" title=\"\u010co jes\u0165, aby ste sa zbavili chuti na sladk\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sk-verzia-min.png 1542w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">        <\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Uprednost\u0148ujte komplexn\u00e9 sacharidy a dostatok vl\u00e1kniny<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u013dudia \u010dasto v dobrej viere vynech\u00e1vaj\u00fa pr\u00edlohy <\/strong>k obedu aj ve\u010deri, a za\u010dn\u00fa jes\u0165 \u0161al\u00e1t so \u0161al\u00e1tom na tis\u00edc r\u00f4znych sp\u00f4sobov. \u010co t\u00fdm dosiahn\u00fa? <strong>Celkom dramaticky zn\u00ed\u017eia pr\u00edjem energie a bielkov\u00edn.<\/strong> Kv\u00f4li tomu v priebehu d\u0148a, a predov\u0161etk\u00fdm ve\u010der, m\u00f4\u017eu z\u00e1pasi\u0165 s chu\u0165ami na sladk\u00e9 a energeticky v\u00fddatn\u00e9 jedl\u00e1. \u010co sa stane, ke\u010f to aj cez v\u0161etky muky \u013eudia vydr\u017eia a schudn\u00fa? Spravidla sa vr\u00e1tia ku svojim star\u00fdm stravovac\u00edm n\u00e1vykom v dobe pred \u0161al\u00e1tmi a \u010dak\u00e1 ich nemil\u00fd jojo efekt. Samozrejme, \u017ee existuj\u00fa aj v\u00fdnimky potvrdzuj\u00face pravidlo. <strong>Nie je ale lep\u0161ie nau\u010di\u0165 sa stravova\u0165 vzh\u013eadom ku svojim potreb\u00e1m, bez toho, aby ste sa sk\u00fa\u0161ali mu\u010di\u0165 \u0161al\u00e1tovou di\u00e9tou?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dajte \u0161ancu pr\u00edlohe v podobe komplexn\u00fdch sacharidov, ktor\u00e9 to\u013eko neprovokuj\u00fa hladinu krvn\u00e9ho cukru v\u010faka v\u00e4\u010d\u0161iemu obsahu vl\u00e1kniny. <strong>Vyberajte <\/strong>celozrnn\u00e9 obilniny, pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Kuskus\/\" class=\"ek-link\">kuskus<\/a>, bulgur, zemiaky, bataty, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, pseudoobilniny, strukoviny, zeleninu a ovocie. Ruku na srdce, len m\u00e1lokto je sacharidy samostatne. <strong>V\u00e4\u010d\u0161inou s\u00fa s\u00fa\u010das\u0165ou komplexn\u00e9ho jedla<\/strong> s bielkovinami, tukmi a vl\u00e1kninou. To m\u00e1 za n\u00e1sledok postupn\u00fd n\u00e1rast hladiny krvn\u00e9ho cukru. \u010co to znamen\u00e1? \u017de sa budete c\u00edti\u0165 viac nas\u00fdten\u00ed a za chv\u00ed\u013eu nebudete v kuchyni lovi\u0165 \u201enie\u010do pod zub.\u201c <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dospel\u00fd \u010dlovek by mal za de\u0148 prija\u0165 zhruba 30\u201335 gramov vl\u00e1kniny.<\/strong> Odpor\u00fa\u010danie nemecky hovoriacich kraj\u00edn DACH zase hovor\u00ed 16 g vl\u00e1kniny na ka\u017ed\u00fdch 1 000 kcal pre mu\u017eov a 12,5 g na ka\u017ed\u00fdch 1 000 kcal pre \u017eenu. <strong>Vl\u00e1knina okrem in\u00e9ho predl\u017euje pocit s\u00fdtosti po jedle<\/strong>, tak na \u0148u nezab\u00fadajte.<\/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 is-style-default\">6. Nezab\u00fadajte na bielkoviny<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Bielkoviny s\u00fa nie\u010do ako tromfov\u00e9 eso v boji proti ch\u00fa\u0165kam<\/strong>, a to nielen na sladk\u00e9. Podporuj\u00fa chudnutie zv\u00fd\u0161en\u00edm energetick\u00e9ho v\u00fddaju v pokoji aj v sp\u00e1nku, potla\u010duj\u00fa chute a predl\u017euj\u00fa pocit s\u00fdtosti a uspokojenia po jedle na dlh\u0161\u00ed \u010das.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1kladn\u00fd pr\u00edjem bielkov\u00edn pre silov\u00fdch \u0161portovcov by mal spada\u0165 do rozmedzia <strong>1,4\u20132,0 gramu bielkov\u00edn na kilogram telesnej hmotnosti.<\/strong> Z pr\u00edjmu bielkov\u00edn okolo 1,4 g na kilogram telesnej hmotnosti m\u00f4\u017eu \u0165a\u017ei\u0165 aj \u013eudia, ktor\u00ed sa sna\u017eia svoje chute skroti\u0165. <span class=\"tadv-color\">[13]<\/span> V pr\u00edpade, \u017ee si chcete roz\u0161\u00ed\u0159i\u0165 paletu bielkovinov\u00fdch zdrojov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1ln\u00ed\u010dka.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg\" alt=\"Bielkoviny pom\u00f4\u017eu dosta\u0165 chu\u0165 na sladk\u00e9 pod kontrolu\" class=\"wp-image-201416\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Bielkoviny pom\u00f4\u017eu dosta\u0165 chu\u0165 na sladk\u00e9 pod kontrolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK.jpg 1647w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Jedzte pravidelne a nenechajte sa vyhladova\u0165<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">V stravovan\u00ed je dobr\u00e9 ma\u0165 aspo\u0148 nejak\u00fd syst\u00e9m a poriadok.<\/strong> Pokia\u013e patr\u00edte medzi \u013eud\u00ed, ktor\u00ed cez de\u0148 ve\u013emi nejedia, potom ve\u013emi pravdepodobne bojujete s ve\u010dern\u00fdmi \u00fatokmi na chladni\u010dku a \u0161pajzu, kedy zjete takmer v\u0161etko, \u010do v\u00e1m pr\u00edde pod ruku. Rovnako tak presta\u0165 jes\u0165, akon\u00e1hle odzvon\u00ed 18. hodina, nie je cestou k \u00faspechu. Pokia\u013e v\u00e1m pravidelnos\u0165 v jedle rob\u00ed probl\u00e9m, <strong>vysk\u00fa\u0161ajte krabi\u010dkovanie a pripravovanie jedla vopred.<\/strong> U\u017e sa v\u00e1m nestane, \u017ee p\u00f4jdete nakupova\u0165 hladn\u00fd a k\u00fapite si r\u00fdchlo nie\u010do na zapl\u00e1tanie v miestnom hladnom okne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Urobte si v pr\u00e1ci z\u00e1sobu zdrav\u00fdch ma\u0161k\u0155t<\/strong> v podobe ovocia, prote\u00ednov\u00fdch ty\u010diniek alebo nieko\u013ek\u00fdch gr\u00e9ckych jogurtov spolu s granolou v chladni\u010dke pripraven\u00fdch na zdrav\u00e9 ma\u0161krtenie. Ak sa chcete o krabi\u010dkovan\u00ed dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/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 is-style-default\">8. Pite dostatok tekut\u00edn po\u010das cel\u00e9ho d\u0148a<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ko\u013eko vody denne pi\u0165?<\/strong> Za de\u0148 by ste mali vypi\u0165 zhruba 30\u201345 ml tekut\u00edn na kilogram telesnej hmotnosti. Pre 65-kilogramov\u00fa \u017eenu je to aspo\u0148 1 950 ml tekut\u00edn za de\u0148 a pre 80-kilogramov\u00e9ho mu\u017ea je to najmenej 2 400 ml tekut\u00edn po\u010das d\u0148a. <strong>Pitn\u00fd re\u017eim by mal by\u0165 tvoren\u00fd preva\u017ene vodou<\/strong> a nesladen\u00fdmi miner\u00e1lnymi vodami. Doplni\u0165 ich m\u00f4\u017eete napr\u00edklad o kvalitn\u00fa k\u00e1vu alebo \u010daj. Majte na pam\u00e4ti, \u017ee <strong>potenie a \u0161port potrebu tekut\u00edn zvy\u0161uj\u00fa<\/strong> minim\u00e1lne o vypoten\u00e9 mno\u017estvo. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ke\u010f v\u00e1s prepadne n\u00e1hla chu\u0165 na nie\u010do dobr\u00e9, sk\u00faste sa najprv napi\u0165 ve\u013ek\u00e9ho poh\u00e1ra vody<\/strong> a po\u010dka\u0165, \u010di to neprejde. U niektor\u00fdch \u013eud\u00ed m\u00f4\u017ee nedostatok tekut\u00edn umocni\u0165 chute aj pocit hladu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading is-style-default\">9. Zn\u00ed\u017ete spotrebu cukru, a aspo\u0148 \u010diasto\u010dne ho nahra\u010fte alternat\u00edvami<\/h3>\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=\"904\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg\" alt=\"Ako zdravo nahradi\u0165 cukor?\" class=\"wp-image-201538\" title=\"Ako zdravo nahradi\u0165 cukor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg 904w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-322x400.jpg 322w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-1235x1536.jpg 1235w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK.jpg 1333w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_eng.pdf;jsessionid=D8A76CF686E0D0906EC483FF19B48F2A?sequence=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Pod\u013ea WHO<\/a> by sme mali zn\u00ed\u017ei\u0165 spotrebu pridan\u00fdch cukrov z 10 % CEP (celkov\u00e9ho energetick\u00e9ho pr\u00edjmu) na 5 % CEP, \u010do je zhruba 31 gramov pre priemerne akt\u00edvneho dospel\u00e9ho \u010dloveka. \u017dia\u013e, v s\u00fa\u010dasnosti je pr\u00edjem cukru v modernom svete \u010faleko vy\u0161\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ako cukor najlep\u0161ie a zdravo nahradi\u0165?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">\u010cakankov\u00fd sirup<\/strong> chut\u00ed sladko v\u010faka rozpustnej vl\u00e1knine inul\u00ednu. T\u00fa prirodzene obsahuje kore\u0148 \u010dakanky, z ktor\u00e9ho je sirup vyroben\u00fd. 100 gramov \u010dakankov\u00e9ho sirupu obsahuje iba 5 g cukru a 160 kcal. Navy\u0161e, dosahuje zhruba polovi\u010dn\u00fa sladivos\u0165 oproti cukru.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Erythritol<\/strong><\/a> je bezkalorick\u00e9 sladidlo, ktor\u00e9 je pova\u017eovan\u00e9 za jednu z najlep\u0161\u00edch alternat\u00edv ku klasick\u00e9mu cukru. Jeho sladivos\u0165 oproti cukru (sachar\u00f3ze) je zhruba 70 %. <strong>Vyu\u017ei\u0165 ho m\u00f4\u017eete pri pe\u010den\u00ed, do k\u00e1vy, do \u010daju alebo do ovsenej ka\u0161e.<\/strong> V pr\u00edrode sa erythritol vyskytuje v niektor\u00fdch druhoch ovocia a zeleniny.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Xylitol<\/strong><\/a> je zn\u00e1my pod ozna\u010den\u00edm brezov\u00fd cukor, ktor\u00fd sa taktie\u017e be\u017ene nach\u00e1dza v pr\u00edrode v niektor\u00fdch druhoch ovocia a zeleniny. Jeho sladivos\u0165 je porovnate\u013en\u00e1 s cukrom, a obsahuje zhruba 2,4 kcal v jednom grame. <strong>Xylitol n\u00e1jde vyu\u017eitie pri pe\u010den\u00ed alebo pri sladen\u00ed ob\u013e\u00faben\u00fdch n\u00e1pojov, \u010di pokrmov.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Pracujte so stresom a nenechajte sa n\u00edm ovl\u00e1dnu\u0165<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na stresov\u00e9 situ\u00e1cie reaguje ka\u017ed\u00fd trochu odli\u0161ne.<\/strong> Ve\u013ek\u00e1 \u010das\u0165 \u013eud\u00ed, \u017eia\u013e, zah\u00e1\u0148a stres pr\u00e1ve sladk\u00fdm jedlom, ktor\u00e9 n\u00e1m len do\u010dasne prinesie uspokojenie a slastn\u00e9 pocity, no tie v momente odvanie \u010das, a n\u00e1s tak \u010dak\u00e1 n\u00e1vrat do reality. <strong>Dlhodob\u00fd stres zvy\u0161uje hladinu stresov\u00e9ho horm\u00f3nu kortizolu<\/strong>, ktor\u00fd je spojen\u00fd s v\u00e4\u010d\u0161\u00edmi chu\u0165ami na sladk\u00e9 a nezdrav\u00e9 jedl\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predt\u00fdm, ako sa vyberiete vyrie\u0161i\u0165 stresov\u00fa situ\u00e1ciu tabu\u013ekou \u010dokol\u00e1dy, sk\u00faste p\u00e1r jednoduch\u00fdch trikov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu pracova\u0165 so stresom bez zbyto\u010dn\u00fdch kal\u00f3ri\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Pravidelne \u0161portujte<\/strong> a \u010dasto chodievajte do pr\u00edrody. \u0160port je prirodzen\u00fdm sp\u00f4sobom, ako sa vysporiada\u0165 so stresom a zdravo si da\u0165 do tela.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Dajte \u0161ancu medit\u00e1cii alebo mindfulness.<\/strong> Pod pojmom mindfulness m\u00f4\u017eeme ch\u00e1pa\u0165 vedom\u00e9 cielenie pozornosti v pr\u00edtomnom okamihu bez posudzovania. Podobne ako medit\u00e1cia, dok\u00e1\u017ee aj mindfulness so zameran\u00edm na dych a len pomocou pozorovania svojich my\u0161lienok obmedzi\u0165 stres, alebo pom\u00f4c\u0165 efekt\u00edvnej\u0161ie zvl\u00e1da\u0165 probl\u00e9my. K medit\u00e1cii m\u00f4\u017eete vyu\u017ei\u0165 aj niektor\u00fa z modern\u00fdch aplik\u00e1ci\u00ed, ktor\u00e1 v\u00e1s medit\u00e1ciou \u00faspe\u0161ne prevedie. <span class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete takisto <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>otu\u017eovanie<\/strong><\/a><strong>, saunovanie<\/strong> alebo ak\u00fako\u013evek \u010dinnos\u0165, ktor\u00e1 v\u00e1m prinesie rados\u0165. Kedy ste naposledy napr\u00edklad \u010d\u00edtali knihu?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete o met\u00f3dach na zn\u00ed\u017eenie stresu dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd, a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/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 is-style-default\">11. Nejedzte z nudy<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ke\u010f sa nud\u00edte, \u010dastej\u0161ie chod\u00edte h\u013eada\u0165 do kuchyne &#8220;nie\u010do dobr\u00e9&#8221;.<\/strong> Ur\u010dite to pozn\u00e1te, len sa sk\u00faste sami pozorova\u0165, ko\u013ekokr\u00e1t za de\u0148 sa v\u00e1m stane, \u017ee bezmy\u0161lienkovito h\u013ead\u00e1te nie\u010do sladk\u00e9. Ke\u010f na v\u00e1s pr\u00eddu chute na sladk\u00e9, <strong>za\u010dnite so zdrav\u0161\u00edmi alternat\u00edvami.<\/strong> \u010co si da\u0165 namiesto \u010dokol\u00e1dy? K\u00fasok ob\u013e\u00faben\u00e9ho ovocia s ve\u013ek\u00fdm poh\u00e1rom vody a chv\u00ed\u013eu po\u010dka\u0165, \u010di v\u00e1s bud\u00fa chute st\u00e1le tr\u00e1pi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Nedajte nude \u0161ancu<\/strong> a sk\u00faste n\u00e1js\u0165 straten\u00fa l\u00e1sku k star\u0161ej z\u00e1\u013eube alebo sa zamyslite nad t\u00fdm, ak\u00fa kreat\u00edvnu \u010dinnos\u0165 by ste sa chceli nau\u010di\u0165. Vyu\u017ei\u0165 m\u00f4\u017eete aj kurzy z bohatej ponuky online vzdel\u00e1vac\u00edch platforiem. V pr\u00edpade, \u017ee bojujete s ma\u0161krten\u00edm a chcete sa ho zbavi\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov ako dosta\u0165 jedlo pod kontrolu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg\" alt=\"Ako se zbavi\u0165 chuti na sladk\u00e9? Nejedzte z nudy\" class=\"wp-image-201444\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako se zbavi\u0165 chuti na sladk\u00e9? Nejedzte z nudy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">12. Schovajte nadmerne l\u00e1kav\u00e9 jedlo z v\u00e1\u0161ho vizu\u00e1lneho priestoru<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co doma nem\u00e1te alebo nevid\u00edte, to nezjete.<\/strong> Aj takto by mohla znie\u0165 \u010fal\u0161ia rada, ako bojova\u0165 s chu\u0165ami na sladk\u00e9. Dajte si na najviac vidite\u013en\u00e9 miesta v \u00farovni o\u010d\u00ed v chladni\u010dke a v \u0161pajzi napr\u00edklad ovocie, zeleninu, konzervy alebo z\u00e1soby cestov\u00edn \u010di strukov\u00edn. <strong>Ke\u010f prestanete sladkosti na\u010falej kupova\u0165<\/strong>, vytvor\u00edte si dom\u00e1ce prostredie, ktor\u00e9 bude hra\u0165 pre v\u00e1s, a nie proti v\u00e1m. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/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 is-style-default\">13. Identifikujte svoje n\u00e1vyky, zlozvyky, em\u00f3cie a situ\u00e1cie, v ktor\u00fdch siahate po sladkom<\/h3>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017ee pravidelne dostanete chu\u0165 na nie\u010do sladk\u00e9, ke\u010f si priprav\u00edte poobedn\u00fa k\u00e1vu alebo ke\u010f prejdete okolo pek\u00e1rne? Mo\u017eno za to m\u00f4\u017eu va\u0161e doteraj\u0161ie n\u00e1vyky, ktor\u00e9 ste si po\u010das \u017eivota vytvorili. <strong>Ke\u010f v\u00e1s niekto na\u0161tve, siahate po nie\u010dom sladkom?<\/strong> Potom za to najsk\u00f4r bud\u00fa zodpovedn\u00e9 em\u00f3cie a ich zajedanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">N\u00e1vyky a zlozvyky.<\/strong> Pok\u00faste sa n\u00e1js\u0165 situ\u00e1cie, kedy jete iba zo zvyku. Pokia\u013e si budete vies\u0165 denn\u00edk, do ktor\u00e9ho si budete zapisova\u0165 situ\u00e1cie, pri ktor\u00fdch si d\u00e1te nie\u010do sladk\u00e9, \u013eah\u0161ie ich identifikujete a m\u00f4\u017eete za\u010da\u0165 pracova\u0165 na ich odstr\u00e1nen\u00ed.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Em\u00f3cie a n\u00e1lady.<\/strong> Zl\u00e1 n\u00e1lada je spojen\u00e1 s chu\u0165ou aj na ma\u0161krty, ktor\u00e9 kr\u00e1tkodobo m\u00f4\u017eu zlep\u0161i\u0165 n\u00e1ladu. Znovu sa jedn\u00e1 o slan\u00e9, sladk\u00e9 a tu\u010dn\u00e9 jedl\u00e1. To ist\u00e9 m\u00f4\u017eeme poveda\u0165 aj o situ\u00e1ci\u00e1ch, kedy v\u00e1s niekto na\u0161tve, zrad\u00ed alebo sa v\u00e1s nie\u010do dotkne. Op\u00e4\u0165 so v\u0161etk\u00fdm m\u00f4\u017eete \u013eah\u0161ie pracova\u0165 za pomoci denn\u00edku. A nie je lep\u0161ie pok\u00fasi\u0165 sa s em\u00f3ciami vyrovna\u0165 napr\u00edklad \u0161portom? <span class=\"tadv-color\">[22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">14. Ak ste \u017eena, sk\u00faste pracova\u0165 s prejavmi PMS<\/h3>\n\n\n\n<p>Po\u010das posledn\u00e9ho t\u00fd\u017ed\u0148a men\u0161trua\u010dn\u00e9ho cyklu sa horm\u00f3ny so \u017eensk\u00fdm telom poriadne zahr\u00e1vaj\u00fa, a kv\u00f4li tomu <strong>m\u00f4\u017eete poci\u0165ova\u0165 aj v\u00e4\u010d\u0161\u00ed hlad, podr\u00e1\u017edenos\u0165 a chu\u0165 na sladk\u00e9, slan\u00e9 a tu\u010dn\u00e9 jedl\u00e1.<\/strong> Ak po\u010das PMS m\u00e1vate chu\u0165 na sladk\u00e9, sk\u00faste si da\u0165 o k\u00fasok ovocia viac, prote\u00ednov\u00fa ty\u010dinku alebo si do ovsenej ka\u0161e pridajte ly\u017ei\u010dku ob\u013e\u00faben\u00e9ho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/masla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orie\u0161kov\u00e9ho masla.<\/a> Ke\u010f sa nebudete zbyto\u010dne obmedzova\u0165 a obedova\u0165 \u0161al\u00e1t so \u0161al\u00e1tom, alebo vynech\u00e1va\u0165 pr\u00edlohy, m\u00f4\u017eete nad PMS zv\u00ed\u0165azi\u0165, alebo aspo\u0148 zmierni\u0165 jeho prejavy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/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 is-style-default\">15. Ma\u0161kr\u0165te na zdrav\u0161\u00edch variantoch<\/h3>\n\n\n\n<p>Ako sme si u\u017e povedali, zn\u00ed\u017ei\u0165 spotrebu cukru m\u00f4\u017ee pom\u00f4c\u0165 napr\u00edklad \u010dakankov\u00fd sirup, erythritol alebo xylitol.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ako zdravo uspokoji\u0165 chu\u0165 na sladk\u00e9?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-proteinovy-puding-s-chia-semienkami-a-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Prote\u00ednov\u00fd puding<\/strong><\/a><strong> s ovoc\u00edm<\/strong> dod\u00e1 bielkoviny a uspokoj\u00ed aj chu\u0165 na sladk\u00e9. Sta\u010d\u00ed be\u017en\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Puding\/\" class=\"ek-link\">puding<\/a>, mlieko, <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">odmerka prote\u00ednu<\/a> a je takmer hotovo.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Hrozno v mrazni\u010dke <\/strong>je skvelou z\u00e1chranou pred chu\u0165ou na sladk\u00e9. Je osvie\u017euj\u00face a chut\u00ed skvele.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00ednov\u00e1 ty\u010dinka<\/a> alebo cookieska <\/strong>v z\u00e1sobe dok\u00e1\u017ee zdrav\u0161ie zahna\u0165 chu\u0165 na sladk\u00e9 v pr\u00e1ci, doma, \u010di po tr\u00e9ningu.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-zmrzlina-protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00ednov\u00e1 zmrzlina<\/a> alebo vodov\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domace-ovocne-nanuky-3x-inak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nanuk<\/a> <\/strong>s\u00fa \u010faleko lep\u0161ou alternat\u00edvou k zmrzlin\u00e1m obsahuj\u00facim smotanu a ove\u013ea viac kal\u00f3ri\u00ed.<\/li>\n\n\n\n<li><strong>Gr\u00e9cky jogurt s ovoc\u00edm a \u010dakankov\u00fdm alebo bezkalorick\u00fdm sirupom <\/strong>pote\u0161\u00ed chu\u0165ov\u00e9 poh\u00e1riky a zdrav\u0161ie za\u017eenie chu\u0165 na sladk\u00e9.<\/li>\n\n\n\n<li><strong>Cottage alebo biely jogurt na sladko. <\/strong>Ako na to? Nakr\u00e1jajte ob\u013e\u00faben\u00e9 ovocie, pridajte ly\u017ei\u010dku orie\u0161kov\u00e9ho masla, men\u0161iu hrs\u0165 orechov a cottage na sladko je na svete.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg\" alt=\"Ako ma\u0161krti\u0165 zdravo a nepribra\u0165 tuk?\" class=\"wp-image-201457\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako ma\u0161krti\u0165 zdravo a nepribra\u0165 tuk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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>Za chute na sladk\u00e9 a \u010fal\u0161ie chv\u00ed\u013ekovo uspokojuj\u00face jedl\u00e1 je zodpovedn\u00e1 cel\u00e1 rada faktorov a nedostatok mikro\u017eiv\u00edn za to s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou nem\u00f4\u017ee. <strong>Nemus\u00edte hne\u010f na 100 % za\u010da\u0165 dodr\u017eiava\u0165 v\u0161etky tipy<\/strong>, ktor\u00e9 sme si dnes predstavili.<strong> Bude sta\u010di\u0165, ak sa ka\u017ed\u00fd t\u00fd\u017ede\u0148 zameriate na jednu oblas\u0165 \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Jeden t\u00fd\u017ede\u0148 si poviete, \u017ee budete spa\u0165 aspo\u0148 7 hod\u00edn denne, \u010fal\u0161\u00ed t\u00fd\u017ede\u0148 k tomu prid\u00e1te dostatok bielkov\u00edn v ka\u017edom jedle, a \u010falej budete pokra\u010dova\u0165 napr\u00edklad celkov\u00fdm ozdraven\u00edm jed\u00e1lni\u010dku. <strong>V\u0161etko nejde hne\u010f a je potrebn\u00e9 by\u0165 trpezliv\u00fd a konzistentn\u00fd.<\/strong> A viete, \u010do je skvel\u00fdm ved\u013eaj\u0161\u00edm efektom ozdravenia \u017eivotn\u00e9ho \u0161t\u00fdlu? <strong>Pravdepodobne sa v\u00e1m podar\u00ed aj schudn\u00fa\u0165, bez toho aby ste sa o to museli v\u00fdraznej\u0161ie sna\u017ei\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> Tr\u00e1pia v\u00e1s chute na sladk\u00e9? Pode\u013ete sa s nami v koment\u00e1roch o va\u0161e tipy a rady, ako ich dosta\u0165 pod kontrolu. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa chut\u00ed na sladk\u00e9 dok\u00e1zali zbavi\u0165 aj va\u0161i priatelia.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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>Ako sa zbavi\u0165 chut\u00ed na sladk\u00e9, a pre\u010do v\u00e1s v\u00f4bec tr\u00e1pia? V \u010dl\u00e1nku porad\u00edme, ako tieto chute oklama\u0165 a ako ma\u0161krti\u0165 zdravo a nepribra\u0165.<\/p>\n","protected":false},"author":65,"featured_media":201608,"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":[6046,6127,6082],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-307701","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-jedalnicek","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-stravovanie","12":"filter_attribute-tipy-a-triky","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>15 krokov, v\u010faka ktor\u00fdm sa zbav\u00edte chut\u00ed na sladk\u00e9 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa zbavi\u0165 chut\u00ed na sladk\u00e9, a pre\u010do v\u00e1s v\u00f4bec tr\u00e1pia? 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