{"id":309395,"date":"2020-12-04T19:47:00","date_gmt":"2020-12-04T18:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309395"},"modified":"2025-08-04T09:52:01","modified_gmt":"2025-08-04T07:52:01","slug":"co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/","title":{"rendered":"\u010co by mala obsahova\u0165 vyv\u00e1\u017een\u00e1 desiata a \u010d\u00edm nahradi\u0165 kalorick\u00e9 snacky?"},"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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#Ake_velke_by_malo_byt_obcerstvenie\" title=\"Ak\u00e9 ve\u013ek\u00e9 by malo by\u0165 ob\u010derstvenie?\">Ak\u00e9 ve\u013ek\u00e9 by malo by\u0165 ob\u010derstvenie?<\/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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#Co_robit_ked_nejde_vsetko_podla_planov\" title=\"\u010co robi\u0165, ke\u010f nejde v\u0161etko pod\u013ea pl\u00e1nov\">\u010co robi\u0165, ke\u010f nejde v\u0161etko pod\u013ea pl\u00e1nov<\/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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#Rychlovky_ked_nestihate\" title=\"R\u00fdchlovky, ke\u010f nest\u00edhate\">R\u00fdchlovky, ke\u010f nest\u00edhate<\/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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#Vecerne_snacky_a_obcerstvenie_pre_navstevu\" title=\"Ve\u010dern\u00e9 snacky a ob\u010derstvenie pre n\u00e1v\u0161tevu\">Ve\u010dern\u00e9 snacky a ob\u010derstvenie pre n\u00e1v\u0161tevu<\/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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#Ako_na_zdravsie_maskrty_ku_kave\" title=\"Ako na zdrav\u0161ie ma\u0161krty ku k\u00e1ve?\">Ako na zdrav\u0161ie ma\u0161krty ku k\u00e1ve?<\/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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#Vsetko_co_potrebujete_vediet_o_vyvazenej_desiate\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o vyv\u00e1\u017eenej desiate\">V\u0161etko, \u010do potrebujete vedie\u0165 o vyv\u00e1\u017eenej desiate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/#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>\u010co je desiata, asi nemus\u00edme detailne vysvet\u013eova\u0165. Spravidla ide o jedlo, ktor\u00e9 <strong>konzumujeme medzi hlavn\u00fdmi jedlami<\/strong>, teda medzi ra\u0148ajkami a obedom alebo medzi obedom a ve\u010derou. Ob\u010das za tak\u00e9 ob\u010derstvenie m\u00f4\u017eeme pova\u017eova\u0165 napr\u00edklad aj ve\u010dern\u00e9 <strong>ma\u0161krtenie pri telev\u00edzii<\/strong>, ke\u010f na\u0161e ruky bez prem\u00fd\u0161\u013eania h\u013eadaj\u00fa chipsy, ty\u010dinky alebo popcorn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O d\u00f4le\u017eitosti snackov n\u00e1s u\u017e ako mal\u00e9 deti presvied\u010dali na\u0161i rodi\u010dia, ke\u010f n\u00e1m do \u0161koly chystali men\u0161iu alebo v\u00e4\u010d\u0161iu desiatu, ktor\u00fa sme si potom pod\u013ea chuti vymenili so spolu\u017eiakmi. Niektor\u00ed z n\u00e1s si pravideln\u00e9 ob\u010derstvenie medzi hlavn\u00fdmi jedlami preniesli aj do dospelosti, in\u00ed si vysta\u010dia len s troma hlavn\u00fdmi chodmi. Ak ste v t\u00edme fan\u00fa\u0161ikov snackov, v dne\u0161nom \u010dl\u00e1nku n\u00e1jdete in\u0161pir\u00e1ciu na to, ako by mala<strong> ide\u00e1lna desiata <\/strong>vyzera\u0165, a \u010d\u00edm m\u00f4\u017eete nahradi\u0165 menej vhodn\u00e9 snacky za zdrav\u0161ie alternat\u00edvy. Ak sa naopak rad\u00edte medzi odmieta\u010dov, verte, \u017ee po pre\u010d\u00edtan\u00ed na\u0161ich tipov, si nejak\u00fa t\u00fa dobrotu radi zahryznete medzi jedlami aj vy.<\/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 is-style-default\" id=\"ake-velke-by-malo-byt-obcerstvenie\"><span class=\"ez-toc-section\" id=\"Ake_velke_by_malo_byt_obcerstvenie\"><\/span>Ak\u00e9 ve\u013ek\u00e9 by malo by\u0165 ob\u010derstvenie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa ve\u013ekosti t\u00fdka, m\u00f4\u017eu sa va\u0161e desiaty <strong>z\u00e1sadne l\u00ed\u0161i\u0165<\/strong> na z\u00e1klade toho, z ak\u00fdch surov\u00edn bud\u00fa zlo\u017een\u00e9. Aby sme si v\u0161ak vytvorili nejak\u00fa z\u00e1kladn\u00fa predstavu, odraz\u00edme sa od n\u00e1\u0161ho kalorick\u00e9ho pr\u00edjmu. <strong>Pre n\u00e1zornos\u0165 si uvedieme dva modelov\u00e9 pr\u00edklady:&nbsp;<\/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>Sle\u010dna <strong>Jana<\/strong>, ktor\u00e1 meria 170 cm, v\u00e1\u017ei 60 kg a m\u00e1 20 rokov.<\/li>\n\n\n\n<li>Mu\u017e <strong>D\u00e1vid<\/strong>, ktor\u00fd meria 180 cm, v\u00e1\u017ei 80 kg a m\u00e1 30 rokov.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oboch m\u00f4\u017eeme pova\u017eova\u0165 za mierne akt\u00edvne typy, ktor\u00e9 \u0161portuj\u00fa 1 a\u017e 3-kr\u00e1t t\u00fd\u017edenne. Tieto d\u00e1ta zad\u00e1me do na\u0161ej <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" target=\"_blank\" class=\"ek-link\">online BMR kalkula\u010dky<\/a>, kde zist\u00edme, \u017ee <strong>odpor\u00fa\u010dan\u00fd kalorick\u00fd pr\u00edjem pre Janu je 1927 kcal a pre D\u00e1vida 2448 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4le\u017eit\u00e9 je bra\u0165 na vedomie aj \u010fal\u0161ie v\u00fd\u017eivov\u00e9 odpor\u00fa\u010dania, pod\u013ea ktor\u00fdch by sa mal pr\u00edjem bielkov\u00edn pohybova\u0165 medzi 0,8\u20132 g bielkov\u00edn na kg telesnej hmotnosti, sacharidy by mali tvori\u0165 40\u201365 % a tuk 20\u201330 % denn\u00e9ho kalorick\u00e9ho pr\u00edjmu. My sa v na\u0161ich modelov\u00fdch pr\u00edkladoch budeme dr\u017ea\u0165 zlat\u00fdch stredn\u00fdch hodn\u00f4t, a tak budeme po\u010d\u00edta\u0165 s <strong>20% pr\u00edjmom bielkov\u00edn, 55% pr\u00edjmom sacharidov a zvy\u0161ok kalorick\u00e9ho pr\u00edjmu (25 %) n\u00e1m pokryj\u00fa tuky<\/strong>. [1] [8] [9]<\/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\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg\" alt=\"Tipy na ob\u010derstvenie\" class=\"wp-image-200228\" style=\"width:843px;height:562px\" title=\"Tipy na ob\u010derstvenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Z\u00e1rove\u0148 si denn\u00fd pr\u00edjem percentu\u00e1lne rozdel\u00edme do jednotliv\u00fdch chodov. Pod\u013ea v\u0161eobecn\u00fdch z\u00e1sad by ra\u0148ajky mali tvori\u0165 pribli\u017ene 20 % denn\u00e9ho pr\u00edjmu, obed 35 % a ve\u010dera 30 %. <strong>Na ob\u010derstvenie n\u00e1m potom zv\u00fd\u0161i pribli\u017ene 15 % denn\u00e9ho pr\u00edjmu<\/strong>. Jana a D\u00e1vid t\u00fdchto 15 % v na\u0161om modelovom pr\u00edklade doplnia jedn\u00fdm ob\u010derstven\u00edm. <strong>Ako by mal vyzera\u0165 optim\u00e1lny pomer makro\u017eiv\u00edn v ob\u010derstven\u00ed?<\/strong>&nbsp; [2] [8] [9]<\/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>Desiata Jany<\/strong> by mala ma\u0165 pribli\u017ene: <strong>289 kcal, 40 g sacharidov, 15 g bielkov\u00edn, 8 g tuku<\/strong>.<\/li>\n\n\n\n<li><strong>Desiata D\u00e1vida<\/strong> by mala ma\u0165 pribli\u017ene: <strong>367 kcal, 50 g sacharidov, 18 g bielkov\u00edn, 10 g<\/strong> <strong>tuku<\/strong>.<\/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\" id=\"ako-by-mohlo-obcerstvenie-jany-a-davida-vyzerat-v-praxi\">Ako by mohlo ob\u010derstvenie Jany a D\u00e1vida vyzera\u0165 v praxi?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>DESIATA<\/th><th>Porcia pre Janu<\/th><th>Porcia pre D\u00e1vida<\/th><\/tr><\/thead><tbody><tr><td>Skyr (0,1 % tuku), jablko, ovsen\u00e9 vlo\u010dky, <a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a><\/td><td>Skyr 80 g, jablko 100 g, ovsen\u00e9 vlo\u010dky 30 g, vla\u0161sk\u00e9 orechy 10 g<\/td><td>Skyr 80 g, jablko 150 g, ovsen\u00e9 vlo\u010dky 40 g, vla\u0161sk\u00e9 orechy 12 g<\/td><\/tr><tr><td>Celozrnn\u00e9 pe\u010divo, kr\u00e9mov\u00fd tvarohov\u00fd syr, \u0161unka, vajce, paprika<\/td><td>Pe\u010divo 50 g, kr\u00e9mov\u00fd tvarohov\u00fd syr 15 g, \u0161unka 10 g, mal\u00e9 vajce 55 g, paprika 100 g<\/td><td>Pe\u010divo 65 g, kr\u00e9mov\u00fd tvarohov\u00fd syr 15 g, \u0161unka 20 g, mal\u00e9 vajce 55 g, paprika 150 g<\/td><\/tr><tr><td>Cottage, paradajka, ry\u017eov\u00e9 chleb\u00edky, <a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u <\/a><a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a><\/td><td>Cottage 100 g, paradajka 100 g, ry\u017eov\u00e9 chleb\u00edky 30 g, ke\u0161u orechy 5 g<\/td><td>Cottage 130 g, paradajka 100 g, ry\u017eov\u00e9 chleb\u00edky 45 g, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orechy<\/a> 5 g<\/td><\/tr><tr><td>Smoothie zo s\u00f3jov\u00e9ho mlieka, <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/bio-vegan-protein-vanavita.html\" target=\"_blank\" class=\"ek-link\">vegan prote\u00ednu<\/a>, ban\u00e1nu, <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho masla<\/a><\/td><td>S\u00f3jov\u00e9 mlieko 150 g, vegan prote\u00edn 10 g, ban\u00e1n 130 g, ara\u0161idov\u00e9 maslo 10 g<\/td><td>S\u00f3jov\u00e9 mlieko 200 g, vegan prote\u00edn 15 g, ban\u00e1n 160 g, ara\u0161idov\u00e9 maslo 13 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tabu\u013eke m\u00f4\u017eeme vidie\u0165, ako by mohlo vyzera\u0165 ide\u00e1lne ob\u010derstvenie pre modelov\u00fa \u017eenu a mu\u017ea v pr\u00edpade, \u017ee by sa chceli dr\u017ea\u0165 <strong>optim\u00e1lneho rozlo\u017eenia \u017eiv\u00edn<\/strong>. Je v\u0161ak d\u00f4le\u017eit\u00e9 zmieni\u0165 aj osobn\u00e9 potreby ka\u017ed\u00e9ho \u010dloveka. Niekomu vyhovuje prij\u00edma\u0165 viac sacharidov r\u00e1no, in\u00e9mu naopak ve\u010der. Rovnako sa u r\u00f4znych \u013eud\u00ed l\u00ed\u0161i potreba bielkov\u00edn a v\u0161eobecne aj ich kalorick\u00fd pr\u00edjem, pod\u013ea ktor\u00e9ho je potom nutn\u00e9 <strong>upravi\u0165 ve\u013ekos\u0165 porci\u00ed a pomer jednotliv\u00fdch makro\u017eiv\u00edn<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1lne v\u0161ak je, aby ka\u017ed\u00e9 ob\u010derstvenie obsahovalo v\u0161etky tri makro\u017eiviny \u2013 teda bielkoviny, sacharidy i tuky. Nie je to v\u0161ak \u017eiadna veda, ako by sa na prv\u00fd poh\u013ead mohlo zda\u0165. Sta\u010d\u00ed vzia\u0165 napr\u00edklad pe\u010divo (zdroj sacharidov), vajce a syr (zdroje bielkov\u00edn a tuku) a pre dokonalos\u0165 doplni\u0165 zeleninu. Jednoduch\u00e9, \u017ee? Rovnako m\u00f4\u017eeme postupova\u0165 aj pri sladk\u00fdch jedl\u00e1ch. Jogurt ako zdroj bielkov\u00edn, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> a ovocie ako zdroj sacharidov a ara\u0161idov\u00e9 maslo ako zdroj tuku. T\u00fdmto sp\u00f4sobom m\u00f4\u017eeme nakombinova\u0165 ka\u017ed\u00fd snack, sta\u010d\u00ed pri tom len tro\u0161ku prem\u00fd\u0161\u013ea\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"43975,49804,79585,99889,104614,105865\" ><\/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 is-style-default\" id=\"co-robit-ked-nejde-vsetko-podla-planov\"><span class=\"ez-toc-section\" id=\"Co_robit_ked_nejde_vsetko_podla_planov\"><\/span>\u010co robi\u0165, ke\u010f nejde v\u0161etko pod\u013ea pl\u00e1nov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hoci vieme, ako by ide\u00e1lne ob\u010derstvenie, ktor\u00e9 obsahuje v\u0161etky makro\u017eiviny v optim\u00e1lnom pomere, malo vyzera\u0165, povedzme si narovinu, \u017ee be\u017en\u00e9 <strong>hektick\u00e9 dni maj\u00fa k ide\u00e1lu \u010faleko<\/strong>. Niekedy sme radi, \u017ee v\u00f4bec st\u00edhame obed a na desiatu ani nepomysl\u00edme, inokedy m\u00e1me cel\u00fd de\u0148 na nie\u010do chu\u0165, a tak je fajn ma\u0165 poruke nejak\u00fd <strong>zdrav\u0161\u00ed variant ma\u0161krtenia<\/strong>, ktor\u00fd n\u00e1m pr\u00edli\u0161 nenav\u00fd\u0161i denn\u00fd energetick\u00fd pr\u00edjem. Po\u010fme si da\u0165 p\u00e1r pr\u00edkladov, \u010d\u00edm sa m\u00f4\u017eeme ob\u010derstvi\u0165, ke\u010f <strong>v\u00f4bec nest\u00edhame<\/strong> a potrebujeme do seba r\u00fdchlo nie\u010do dosta\u0165. Uk\u00e1\u017eeme si aj to, ako zdrav\u0161ie zahna\u0165 ve\u010dern\u00e9 chute pri telev\u00edzii alebo popolud\u0148aj\u0161iu sladkos\u0165 ku k\u00e1ve.<\/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 is-style-default\" id=\"rychlovky-ked-nestihate\"><span class=\"ez-toc-section\" id=\"Rychlovky_ked_nestihate\"><\/span>R\u00fdchlovky, ke\u010f nest\u00edhate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak nest\u00edhate a ste hladn\u00ed, nemus\u00edte sa a\u017e tak tr\u00e1pi\u0165 t\u00fdm, \u017ee va\u0161e ob\u010derstvenie nebude ma\u0165 ide\u00e1lny pomer \u017eiv\u00edn, a \u017ee napr\u00edklad obsahuje <strong>m\u00e1lo bielkov\u00edn<\/strong>, ak ich dopln\u00edte v \u010fal\u0161om jedle. V takej chv\u00edli je dobr\u00e9 ma\u0165 poruke nejak\u00fd zdrav\u0161\u00ed snack, ktor\u00fd v\u00e1s aspo\u0148 trochu<strong> zas\u00fdti<\/strong>, aby sa nestalo, \u017ee pr\u00eddete domov a vybielite chladni\u010dku. <strong>\u010co m\u00f4\u017eete ma\u0165 v\u017edy poruke?&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1090\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg\" alt=\"Tipy na r\u00fdchle snacky\" class=\"wp-image-200276\" title=\"Tipy na r\u00fdchle snacky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-400x388.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1536x1489.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2.jpg 1734w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-tycinka-nebo-cookieska\">1. Ty\u010dinka nebo cookieska<\/h3>\n\n\n\n<p>Ma\u0165 v kabelke, batohu alebo pracovnej ta\u0161ke<strong> ty\u010dinku pre pr\u00edpad n\u00fadze<\/strong>, nie je nikdy na \u0161kodu. Ak chcete, aby v\u00e1s ty\u010dinka zas\u00fdtila a viete, \u017ee m\u00e1te probl\u00e9m zjes\u0165 po\u010das d\u0148a potrebn\u00e9 mno\u017estvo bielkov\u00edn, ide\u00e1lnou mo\u017enos\u0165ou pre v\u00e1s m\u00f4\u017ee by\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00e1 su\u0161ienka<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/proteinova-tycinka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00e1 ty\u010dinka<\/a>. A ak preferujete klasiku, napr\u00edklad v podobe Mars ty\u010dinky, mo\u017eno vezmete na milos\u0165 jej <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">bielkovinami nabit\u00fa verziu<\/a>.<\/p>\n\n\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre t\u00fdch, ktor\u00ed s pr\u00edjmom bielkov\u00edn probl\u00e9m nemaj\u00fa a od ob\u010derstvenia o\u010dak\u00e1vaj\u00fa sk\u00f4r <strong>r\u00fdchle doplnenie energie<\/strong>, s\u00fa tu potom <a href=\"https:\/\/gymbeam.sk\/energy-bars-flapjacks\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">energy ty\u010dinky<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/energy-bars-flapjacks\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjacky.<\/a> V\u00e4\u010d\u0161ina balen\u00fdch ty\u010diniek alebo cookiesek m\u00e1 t\u00fa v\u00fdhodu, \u017ee sa ni\u010d nestane, ak ich m\u00e1te v ta\u0161ke nieko\u013eko t\u00fd\u017ed\u0148ov, ne\u017e ich zjete. Po nejakej dobe v\u0161ak hroz\u00ed, \u017ee namiesto lahodnej ty\u010dinky si pochut\u00edte sk\u00f4r na su\u0161ienkovej str\u00fahanke.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-ovocie-a-zelenina\">2. Ovocie a zelenina<\/h3>\n\n\n\n<p>O dlhej trvanlivosti v\u0161ak nem\u00f4\u017eeme hovori\u0165 pri <strong>\u010derstvej zelenine \u010di ovoc\u00ed<\/strong>. Ak budete napr\u00edklad tak\u00fd ban\u00e1n nosi\u0165 mesiac v kabelke, po vytiahnut\u00ed pravdepodobne poputuje rovno do ko\u0161a, a kabelka mo\u017eno s n\u00edm. To v\u0161ak rozhodne nie je d\u00f4vod tieto potraviny zavrhn\u00fa\u0165. Ide toti\u017e o <strong>skvel\u00e9 zdroje mikro\u017eiv\u00edn<\/strong>, ktor\u00e9 spravidla <strong>nemaj\u00fa to\u013eko kal\u00f3ri\u00ed<\/strong> ako spracovan\u00e9 ty\u010dinky.<\/p>\n<\/div><\/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<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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg\" alt=\"\u010c\u00edm sa ob\u010derstvi\u0165, ke\u010f nest\u00edhate\" class=\"wp-image-200294\" title=\"\u010c\u00edm sa ob\u010derstvi\u0165, ke\u010f nest\u00edhate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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:82px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si str\u00e1\u017eite v\u00e1hu, tak v\u00e4\u010d\u0161ie jablko (175 g), ktor\u00e9 m\u00e1 100 kcal, bude ako snack pre v\u00e1s vhodnej\u0161ie ne\u017e 100 g flapjack, ktor\u00fd m\u00e1 400 kcal. Pr\u00e1ve tvrd\u00e9 kusy ovocia, ako je jablko \u010di hru\u0161ka, s\u00fa na prenos ide\u00e1lne. Pr\u00edpadne si m\u00f4\u017eete v pr\u00e1zdnych poh\u00e1roch od ara\u0161idov\u00e9ho masla nosi\u0165 aj drobn\u00e9 plody (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/maliny\/\" class=\"ek-link\">maliny <\/a>\u010di \u010du\u010doriedky). Skvel\u00fd tip m\u00e1me aj pre \u013eud\u00ed, ktor\u00ed si so sebou chc\u00fa nosi\u0165 <strong>ovocie v \u201ctrvanlivej podobe\u201d<\/strong>.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Perfektn\u00fa slu\u017ebu v tomto pr\u00edpade urob\u00ed <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/lyofilizovane-jahody-gymbeam.html\" target=\"_blank\" class=\"ek-link\">lyofilizovan\u00e9 ovocie<\/a>. Je v\u0161ak potrebn\u00e9 sledova\u0165 si mno\u017estvo. Napr\u00edklad lyofilizovan\u00e9 jahody maj\u00fa pribli\u017ene osemkr\u00e1t viac kal\u00f3ri\u00ed ne\u017e rovnak\u00e9 mno\u017estvo \u010derstv\u00fdch jah\u00f4d. Ak si v\u0161ak d\u00e1te 50 g ako snack, rozhodne sa v\u00e1\u0161 denn\u00fd pr\u00edjem z\u00e1sadne nezv\u00fd\u0161i, a naopak telu dod\u00e1te potrebn\u00e9 \u017eiviny.<\/p>\n\n\n\n<p><strong>Na porovnanie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g \u010derstv\u00fdch jah\u00f4d m\u00e1 <strong>35 kcal<\/strong><\/li>\n\n\n\n<li>100 g lyofilizovan\u00fdch jah\u00f4d m\u00e1 <strong>286 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A e\u0161te lep\u0161ie je na tom kaloricky <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>. V pr\u00edpade, \u017ee ste mali v\u00fddatnej\u0161\u00ed obed, m\u00f4\u017ee v\u00e1m ako r\u00fdchly snack sta\u010di\u0165 nakr\u00e1jan\u00e1 uhorka alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mrkva\/\" class=\"ek-link\">mrkva<\/a>. V\u010faka obsahu vl\u00e1kniny podpor\u00edte jeden\u00edm zeleniny pocit s\u00fdtosti, a navy\u0161e sa v\u00e1m nestane, \u017ee by ste potom v pr\u00e1ci bl\u00fadili po kuchynke a h\u013eadali nie\u010do dobr\u00e9 pod zub. Sta\u010d\u00ed si len dopredu nachysta\u0165 krabi\u010dku, do ktorej \u013eubovo\u013en\u00e9 druhy nakr\u00e1jate.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/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<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\/2020\/12\/fit-cheat-749x1124.jpg\" alt=\"Ako zdravo ma\u0161krti\u0165\" class=\"wp-image-200332\" title=\"Ako zdravo ma\u0161krti\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-scaled.jpg 1707w\" 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<div style=\"height:68px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-cokolada\">3. \u010cokol\u00e1da<\/h3>\n\n\n\n<p>Jasn\u00e9, v pr\u00edpade \u010dokol\u00e1dy asi nem\u00f4\u017eeme hovori\u0165 o vyv\u00e1\u017eenom snacku. Ur\u010dite v\u0161ak m\u00f4\u017eete ma\u0165 v ta\u0161ke alebo pracovnom stol\u00edku <strong>schovan\u00fd k\u00fasok (cca 20 g)<\/strong> <a href=\"https:\/\/gymbeam.sk\/cokolady\" target=\"_blank\" rel=\"noreferrer noopener\">vysokopercentnej \u010dokol\u00e1dy<\/a>. Sta\u010d\u00ed si cel\u00fa tabu\u013eku nal\u00e1ma\u0165 na men\u0161ie \u010dasti, a tie jednotlivo zabali\u0165 do alobalu. V\u010faka tomu budete ma\u0165 svoju denn\u00fa porciu jasne ur\u010den\u00fa. Nemus\u00edte sa v\u0161ak b\u00e1\u0165, \u017ee by \u0161lo o nejak\u00e9 ve\u013ek\u00e9 zhre\u0161enie. Pod\u013ea \u0161t\u00fadi\u00ed je \u010dokol\u00e1da <strong>bohat\u00e1 na \u017eelezo, hor\u010d\u00edk, me\u010f \u010di mang\u00e1n.<\/strong><\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e m\u00e1 pozit\u00edvny vplyv na zn\u00ed\u017eenie krvn\u00e9ho tlaku a na krvn\u00fd obeh celkovo. Vysokopercentn\u00e1 \u010dokol\u00e1da m\u00e1 tie\u017e t\u00fa v\u00fdhodu, \u017ee v\u00e1m na zahnanie chuti bude <strong>sta\u010di\u0165 men\u0161\u00ed k\u00fasok<\/strong>. Pravdepodobne teda nezjete cel\u00fa tabu\u013eku, \u010do by sa v\u00e1m napr\u00edklad so sladkou mlie\u010dnou \u010dokol\u00e1dou mohlo, jednoducho, sta\u0165. Aj vzh\u013eadom na benefity bude teda t\u00e1 <strong>vysokopercentn\u00e1 lep\u0161ou vo\u013ebou<\/strong>. [3] [4]<\/p>\n\n\n\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alternat\u00edvu v\u0161ak m\u00e1me aj pre t\u00fdch, ktor\u00fdm vysokopercentn\u00e1 \u010dokol\u00e1da z ak\u00e9hoko\u013evek d\u00f4vodu nechut\u00ed a, jednoducho, si nechc\u00fa odpusti\u0165 svoju <strong>milovan\u00fa bielu \u010dokol\u00e1du<\/strong>. Ide\u00e1lnym rie\u0161en\u00edm m\u00f4\u017ee by\u0165 <a href=\"https:\/\/gymbeam.sk\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 \u010dokol\u00e1da Fitcheat<\/a> so <strong>zn\u00ed\u017een\u00fdm obsahom cukru a vy\u0161\u0161\u00edm podielom bielkov\u00edn<\/strong>, \u010do jej v\u0161ak rozhodne neuber\u00e1 na chuti. Mo\u017eno pr\u00e1ve naopak. Na v\u00e1s je potom u\u017e len rozhodn\u00fa\u0165 sa, \u010di ako prv\u00fa sk\u00fasite pr\u00edchu\u0165 biela \u010dokol\u00e1da s kokosom alebo biela \u010dokol\u00e1da s jahodami.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-oriesky\">4. Orie\u0161ky<\/h3>\n\n\n\n<p>\u010eal\u0161ie jedlo, ktor\u00e9 m\u00f4\u017eete <strong>nosi\u0165 v ta\u0161ke dlh\u0161iu dobu<\/strong>, bez toho, aby mu to akoko\u013evek ubl\u00ed\u017eilo, s\u00fa <strong>orie\u0161ky<\/strong>. Nie je potrebn\u00e9 ma\u0165 pri sebe cel\u00e9 vrecko, sta\u010d\u00ed, ke\u010f si do vrec\u00fa\u0161ka odsypete hrs\u0165, ktor\u00e1 bude sl\u00fa\u017ei\u0165 ako \u201csnack poslednej z\u00e1chrany\u201d. Pod\u013ea \u0161t\u00fadi\u00ed maj\u00fa <a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a> <strong>pozit\u00edvny vplyv na hladinu cholesterolu<\/strong>, a navy\u0161e m\u00f4\u017eu <strong>zni\u017eova\u0165 aj z\u00e1palovos\u0165 organizmu<\/strong>. D\u00e1vajte si ale pozor na mno\u017estvo, kal\u00f3rie z orechov naskakuj\u00fa r\u00fdchlej\u0161ie, ne\u017e by ste si priali. [5] [6]<\/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\" id=\"5-slane-proteinove-zobkanie\">5. Slan\u00e9 prote\u00ednov\u00e9 zobkanie<\/h3>\n\n\n\n<p>T\u00fdmto tipom pote\u0161\u00edme v\u0161etk\u00fdch <strong>milovn\u00edkov slan\u00fdch dobr\u00f4t<\/strong>, ktor\u00fdch predstava \u010dokol\u00e1dy pr\u00edli\u0161 nevzru\u0161uje, ale pri pomyslen\u00ed na slan\u00e9 chipsy sa im za\u010dn\u00fa zbieha\u0165 slinky. Ak v\u00e1s po\u010das d\u0148a do\u017een\u00fa tieto chute, m\u00f4\u017eu by\u0165 skvel\u00fdm rie\u0161en\u00edm <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-gymbeam.html\" target=\"_blank\" class=\"ek-link\">prote\u00ednov\u00e9 chipsy<\/a>, ktor\u00e9 maj\u00fa <strong>vy\u0161\u0161\u00ed obsah bielkov\u00edn<\/strong>, a navy\u0161e s\u00fa <strong>balen\u00e9 po men\u0161om mno\u017estve<\/strong>, tak\u017ee aj zjedenie cel\u00e9ho vrecka m\u00f4\u017ee by\u0165 pova\u017eovan\u00e9 za zdrav\u0161\u00ed variant snacku.<\/p>\n\n\n\n<p>Cel\u00fd bal\u00ed\u010dek m\u00f4\u017eete zjes\u0165 aj v pr\u00edpade, \u017ee sa rozhodnete zahna\u0165 chute su\u0161en\u00fdm m\u00e4som. Jedno <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/beef-jerky-original-gymbeam.html\" target=\"_blank\" class=\"ek-link\">50-gramov\u00e9 balenie<\/a> dod\u00e1 telu <strong>32 g bielkov\u00edn<\/strong>, a tak m\u00f4\u017ee by\u0165 ide\u00e1lne pre ka\u017ed\u00e9ho, kto m\u00e1 s dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn probl\u00e9m. A ke\u010f k tomu prid\u00e1te zeleninu z pripravenej krabi\u010dky, bude to e\u0161te lep\u0161ie.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"966\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg\" alt=\"R\u00fdchle ob\u010derstvenie do pr\u00e1ce \u010di do \u0161koly\" class=\"wp-image-200377\" title=\"R\u00fdchle ob\u010derstvenie do pr\u00e1ce \u010di do \u0161koly\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg 966w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-344x400.jpg 344w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi.jpg 1061w\" sizes=\"auto, (max-width: 966px) 100vw, 966px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"6-tekute-obcerstvenie\">6. Tekut\u00e9 ob\u010derstvenie<\/h3>\n\n\n\n<p>Tekutou formou r\u00fdchleho ob\u010derstvenia rozhodne nemysl\u00edme, aby ste si dali jedno pivko \u201cna stoj\u00e1ka\u201d a be\u017eali ste sp\u00e4\u0165 do pr\u00e1ce. Po\u010das hektick\u00e9ho d\u0148a m\u00f4\u017eu nasta\u0165 chv\u00edle, po\u010das ktor\u00fdch sa v\u00e1m za\u010dne \u017eal\u00fadok zviera\u0165 od hladu, ale vy ste v situ\u00e1cii, ke\u010f&nbsp; <strong>nie je vhodn\u00e9 jes\u0165<\/strong> (pracovn\u00e1 porada, predn\u00e1\u0161ka v \u0161kole), a tak m\u00f4\u017eete ma\u0165 poruke \u201c<strong>tekut\u00e9 kal\u00f3rie\u201d<\/strong>, ktor\u00e9 v\u00e1s zas\u00fdtia a za\u017een\u00fa aspo\u0148 na chv\u00ed\u013eu aj ten najv\u00e4\u010d\u0161\u00ed hlad. Pre tak\u00e9to pr\u00edpady m\u00f4\u017eete ma\u0165 nachystan\u00fa <a href=\"https:\/\/gymbeam.sk\/vzorka-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jednu porciu prote\u00ednu<\/a>, ktor\u00fa sta\u010d\u00ed len zalia\u0165 vodou a vypi\u0165, alebo <a href=\"https:\/\/gymbeam.sk\/nahrada-stravy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1hrady stravy<\/a>, ktor\u00e9 okrem bielkov\u00edn dodaj\u00fa aj \u010fal\u0161ie makro\u017eiviny.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pochutna\u0165 si m\u00f4\u017eete napr\u00edklad aj na <strong>kef\u00edrovom n\u00e1poji bez pr\u00edchute<\/strong>, ktor\u00fd je v\u0161ak potrebn\u00e9 skladova\u0165 v chlade, aby sa nepokazil. A skvel\u00fa slu\u017ebu urob\u00ed aj <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" class=\"ek-link\">MoiM\u00fcv Protein Milkshake<\/a>, ktor\u00fd vynik\u00e1 svoj\u00edm <strong>vysok\u00fdm podielom bielkov\u00edn, n\u00edzkym obsahom tuku a absenciou pridan\u00e9ho cukru<\/strong>. Ve\u013ekou v\u00fdhodou je, \u017ee ho pred otvoren\u00edm&nbsp;nemus\u00edte skladova\u0165 v chladni\u010dke, tak\u017ee ho m\u00f4\u017eete ma\u0165 kedyko\u013evek po\u010das d\u0148a poruke.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"vecerne-snacky-a-obcerstvenie-pre-navstevu\"><span class=\"ez-toc-section\" id=\"Vecerne_snacky_a_obcerstvenie_pre_navstevu\"><\/span>Ve\u010dern\u00e9 snacky a ob\u010derstvenie pre n\u00e1v\u0161tevu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predpoklad\u00e1m, \u017ee ka\u017ed\u00fd u\u017e niekedy za\u017eil ten pocit, ke\u010f mal zjeden\u00e9 v\u0161etky pl\u00e1novan\u00e9 jedl\u00e1 na de\u0148, ale napriek tomu mu cel\u00fd ve\u010der behali po rozume my\u0161lienky, \u017ee by si predsalen <strong>dal e\u0161te nie\u010do pod zub<\/strong>. Aj pre tieto pr\u00edpady v\u0161ak, na\u0161\u0165astie, existuj\u00fa zdrav\u0161ie, vhodnej\u0161ie a tie\u017e menej kalorick\u00e9 alternat\u00edvy ve\u010dern\u00e9ho zobania pri telev\u00edzii, a dokonca nielen vtedy. Tipy na tieto snacky m\u00f4\u017eete vyu\u017ei\u0165 aj ako <strong>ob\u010derstvenie pre n\u00e1v\u0161tevy<\/strong>. Uvid\u00edte, \u017ee si v\u0161etci pochutnaj\u00fa a mnohokr\u00e1t ani nezistia, \u017ee ide o menej kalorick\u00e9 varianty.<\/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<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=\"1054\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg\" alt=\"Ako pripravi\u0165 zdrav\u00e9 nachos\" class=\"wp-image-200394\" title=\"Ako pripravi\u0165 zdrav\u00e9 nachos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg 1054w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-375x400.jpg 375w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1440x1536.jpg 1440w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach.jpg 1800w\" sizes=\"auto, (max-width: 1054px) 100vw, 1054px\" \/><\/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:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-tortilove-nachos\">1. Tortilov\u00e9 \u201cnachos\u201d&nbsp;<\/h3>\n\n\n\n<p>Ak ste milovn\u00edkmi tejto <strong>mexickej dobroty<\/strong>, a radi si chrumkav\u00e9 k\u00fasky bezhlavo nam\u00e1\u010date v majon\u00e9zovom alebo hutnom syrovom dipe, mohol by v\u00e1m chuti\u0165 zdrav\u0161\u00ed variant, ktor\u00fd si zvl\u00e1dnu doma pripravi\u0165 aj menej zdatn\u00ed kuch\u00e1ri. Sta\u010d\u00ed si <strong>tortilu nakr\u00e1ja\u0165 na k\u00fasky<\/strong>, pr\u00edpadne ju postrieka\u0165 olejom v spreji, posypa\u0165 ob\u013e\u00faben\u00fdm koren\u00edm a <strong>piec\u0165 v r\u00fare do chrumkava<\/strong>. Hotov\u00e9 k\u00fasky m\u00f4\u017eete nam\u00e1\u010da\u0165 napr\u00edklad v dom\u00e1cej alebo kupovanej paradajkovej salse \u010di v guacamole, ktor\u00e9 doma jednoducho priprav\u00edte z avok\u00e1da a paradajok. A ak dodr\u017eiavate naozaj pr\u00edsny di\u00e9tny re\u017eim, m\u00f4\u017eete pou\u017ei\u0165 aj <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-sweet-chilli-gymbeam.html\" target=\"_blank\" class=\"ek-link\">bezkalorick\u00fa om\u00e1\u010dku<\/a>.<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko kal\u00f3ri\u00ed n\u00e1m zdrav\u0161\u00ed variant orienta\u010dne u\u0161etr\u00ed?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1100 g nachos (470 kcal) a 50 g syrov\u00e9ho dipu (102 kcal) = <strong>572 kcal<\/strong><\/li>\n\n\n\n<li>100 g tortilov\u00fdch nachos (290 kcal) a 50 g guacamole (53 kcal) = <strong>343 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:31px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa rozhodneme pre zdrav\u0161iu alternat\u00edvu, u\u0161etr\u00edme pri mno\u017estve, ktor\u00e9 zodpoved\u00e1 zhruba dvom porci\u00e1m, <strong>pribli\u017ene 229 kcal<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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<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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg\" alt=\"Ako pripravi\u0165 zdrav\u0161ie hranol\u010deky\" class=\"wp-image-200411\" title=\"Ako pripravi\u0165 zdrav\u0161ie hranol\u010deky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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:104px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-zdravsie-hranolceky\">2. Zdrav\u0161ie hranol\u010deky<\/h3>\n\n\n\n<p>Hranol\u010deky s\u00fa, jednoducho, klasika, ktor\u00fa si zamilovali \u013eudia po celom svete. Samotn\u00e1 surovina, z ktorej sa pripravuj\u00fa, teda obvykle zemiaky, je v poriadku. Problematick\u00e1 je v\u0161ak fin\u00e1lna \u00faprava, pri ktorej s\u00fa hranol\u010deky, pripravovan\u00e9 napr\u00edklad vo fastfoodov\u00fdch re\u0165azcoch, <strong>sma\u017een\u00e9 vo frit\u00e9ze<\/strong>, \u010do im z\u00e1sadne prid\u00e1 na obsahu tuku a na v\u00fdslednej kalorickej hodnote.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete na hranol\u010dekoch pochutna\u0165, <strong>upe\u010dte si ich sami doma v r\u00fare<\/strong>, aby ste vedeli, z \u010doho s\u00fa pripraven\u00e9. Na spestrenie m\u00f4\u017eete hranol\u010deky nakr\u00e1ja\u0165 z bat\u00e1tov alebo inej zeleniny (zeler, mrkva, at\u010f.), \u010do pou\u017eijete, je u\u017e na v\u00e1s. Na v\u00fdsledn\u00fa kalorick\u00fa hodnotu m\u00e1 vplyv aj dip, do ktor\u00e9ho hranol\u010deky namo\u010d\u00edte. Namiesto majon\u00e9zy tak <strong>zvo\u013ete rad\u0161ej ke\u010dup, jogurtov\u00fd dip, <\/strong><a href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-ketchup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezkalorick\u00fd ke\u010dup<\/strong><\/a><strong> alebo napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\"bezkalorick\u00fd Caesar dresing (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkalorick\u00fd Caesar dresing<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko kal\u00f3ri\u00ed n\u00e1m zdrav\u0161\u00ed variant orienta\u010dne u\u0161etr\u00ed?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g sma\u017een\u00fdch hranol\u010dekov (275 kcal), 30 g majon\u00e9zy (201 kcal) = <strong>476 kcal<\/strong><\/li>\n\n\n\n<li>100 g pe\u010den\u00fdch zelerov\u00fdch hranol\u010dekov (64 kcal), 30 g <a href=\"https:\/\/gymbeam.sk\/kecup-sladeny-steviou-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u010dupu sladen\u00e9ho xylitolom<\/a> (21 kcal) = <strong>85 kcal<\/strong><\/li>\n\n\n\n<li>100 g americk\u00fdch zemiakov (119 kcal), 30 g jogurtov\u00e9ho dipu (20 kcal) = <strong>139 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Porciou zelerov\u00fdch hranol\u010dekov u\u0161etr\u00edme pribli\u017ene<strong>&nbsp;391 kcal<\/strong> oproti zemiakovej sma\u017eenej klasike. Ak si doma priprav\u00edme americk\u00e9 zemiaky s jogurtov\u00fdm dipom, u\u0161etr\u00edme oproti fastfoodov\u00fdm hranol\u010dekom <strong>337 kcal<\/strong>.<\/p>\n<\/div><\/div>\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\" id=\"3-zeleninove-jednohubky\">3. Zeleninov\u00e9 jednohubky&nbsp;<\/h3>\n\n\n\n<p>Nech sa sl\u00e1vi \u010doko\u013evek, <strong>jednohubky <\/strong>nem\u00f4\u017eu na stole plnom jedla ch\u00fdba\u0165. Hoci sa zd\u00e1, \u017ee tak\u00e9 mal\u00e9 k\u00fasky jedla nemaj\u00fa prakticky \u017eiadne kal\u00f3rie, opak je, \u017eia\u013e, pravdou. Na\u0161\u0165astie, aj pre t\u00fato dobrotu m\u00e1me <strong>zdrav\u0161iu n\u00e1hradu<\/strong>. \u010co takto <strong>pe\u010divo vymeni\u0165 za zeleninu<\/strong> \u2013 skvele funguj\u00fa napr\u00edklad \u0161al\u00e1tov\u00e9 uhorky, ktor\u00e9 maj\u00fa podobn\u00fd tvar, a n\u00e1tierku pln\u00fa majon\u00e9zy vymeni\u0165 za <strong>n\u00e1tierku s tvarohov\u00fdm z\u00e1kladom? <\/strong>Rovnako nie je potrebn\u00e9 nakr\u00e1ja\u0165 navrch e\u0161te klob\u00e1su. Na jednohubku m\u00f4\u017eete da\u0165 bu\u010f k\u00fasok zeleniny, alebo \u0161unku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ko\u013eko kal\u00f3ri\u00ed n\u00e1m zdrav\u0161\u00ed variant orienta\u010dne u\u0161etr\u00ed?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 g ro\u017eka (121 kcal), 50 g cesnakovej n\u00e1tierky z majon\u00e9zy (168 kcal), 40 g klob\u00e1sy (113 kcal) = <strong>402 kcal<\/strong><\/li>\n\n\n\n<li>100 g uhorky (14 kcal), 50 g cesnakovej n\u00e1tierky z tvarohu (55 kcal), 40 g kuracej \u0161unky (39 kcal) = <strong>108 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u0161ia verzia jednohubiek n\u00e1m pri mno\u017estve, ktor\u00e9 zodpoved\u00e1 pribli\u017ene jednej porcii, <strong>u\u0161etr\u00ed 294 kcal<\/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\" id=\"4-zdrave-chrumkanie\">4. Zdrav\u00e9 chrumkanie<\/h3>\n\n\n\n<p>Klasick\u00e9 ara\u0161idov\u00e9 chrumky rozhodne nemus\u00edme milovn\u00edkom slan\u00fdch pochut\u00edn bli\u017e\u0161ie predstavova\u0165. Ich zlo\u017eenie v\u0161ak rozhodne nie je tak\u00e9, aby ste si na nich mohli bez v\u00fd\u010ditiek pochutn\u00e1va\u0165 ka\u017ed\u00fd de\u0148. To v\u0161ak neplat\u00ed pre ich <strong>zdrav\u0161\u00ed variant<\/strong>, ktor\u00fd si m\u00f4\u017eete pripravi\u0165 doma z <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edceru<\/a>. Pr\u00edprava je <strong>naozaj jednoduch\u00e1<\/strong> a v\u00fdsledok za to stoj\u00ed. Sta\u010d\u00ed, ke\u010f si vopred uvar\u00edte c\u00edcer (m\u00f4\u017eete k\u00fapi\u0165 aj plechovku c\u00edceru v slanom n\u00e1leve, ktor\u00e1 v\u00e1m pr\u00e1cu u\u013eah\u010d\u00ed), prid\u00e1te ly\u017ei\u010dku oleja, so\u013e, ob\u013e\u00faben\u00e9 korenie, a d\u00e1te upiec\u0165 do r\u00fary dozlatista.<\/p>\n\n\n\n<p><strong>Ko\u013eko kal\u00f3ri\u00ed n\u00e1m zdrav\u0161\u00ed variant orienta\u010dne u\u0161etr\u00ed?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g ara\u0161idov\u00fdch chrumiek <strong>(519 kcal)<\/strong><\/li>\n\n\n\n<li>100 g pe\u010den\u00e9ho c\u00edceru <strong>(150 kcal)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Zdrav\u0161ia verzia chrumiek n\u00e1m <strong>u\u0161etr\u00ed pribli\u017ene 369 kcal<\/strong>.<\/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\/2020\/12\/krup-1124x749.jpg\" alt=\"Zdrav\u00e9 chrumky ako ob\u010derstvenie\" class=\"wp-image-200428\" style=\"width:843px;height:562px\" title=\"Zdrav\u00e9 chrumky ako ob\u010derstvenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-hummus-so-zeleninou\">5. Hummus so zeleninou<\/h3>\n\n\n\n<p>Hummus je \u010fal\u0161\u00edm sp\u00f4sobom, ako m\u00f4\u017eete <strong>vyu\u017ei\u0165 c\u00edcer<\/strong>. Op\u00e4\u0165 je len na v\u00e1s, \u010di si ho sami doma uvar\u00edte, alebo pou\u017eijete u\u017e hotov\u00fd v slanom n\u00e1leve. Z\u00e1kladom hummusu je okrem spomenut\u00e9ho c\u00edceru aj <strong>tahini pasta, citr\u00f3nov\u00e1 \u0161\u0165ava, olivov\u00fd olej, cesnak<\/strong> a \u010fal\u0161ie korenie. V\u00fdsledn\u00e1 kalorick\u00e1 hodnota sa bude odv\u00edja\u0165 od toho, ak\u00fd <strong>pomer jednotliv\u00fdch surov\u00edn zvol\u00edte<\/strong>. N\u00e1tierku m\u00f4\u017eete natrie\u0165 na pe\u010divo nebo do nej nam\u00e1\u010da\u0165 k\u00fasky zeleniny. V oboch pr\u00edpadoch chut\u00ed skvele, a d\u00e1 sa pou\u017ei\u0165 ako snack alebo ob\u010derstvenie pre n\u00e1v\u0161tevu.<\/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 is-style-default\" id=\"ako-na-zdravsie-maskrty-ku-kave\"><span class=\"ez-toc-section\" id=\"Ako_na_zdravsie_maskrty_ku_kave\"><\/span>Ako na zdrav\u0161ie ma\u0161krty ku k\u00e1ve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" id=\"1-volte-vhodnejsie-alternativy-spracovanych-surovin\">1. Vo\u013ete vhodnej\u0161ie alternat\u00edvy spracovan\u00fdch surov\u00edn<\/h3>\n\n\n\n<p>Op\u00e4\u0165 sa vraciame k tomu, \u010do u\u017e bolo povedan\u00e9 aj v \u010dasti, ktor\u00e1 sa t\u00fdka r\u00fdchleho ob\u010derstvenia, ke\u010f nest\u00edhate. V dne\u0161nej dobe <strong>existuje mnoho vhodnej\u0161\u00edch alternat\u00edv<\/strong>, ktor\u00e9 za\u017een\u00fa chute na sladk\u00e9, a z\u00e1rove\u0148 s\u00fa <strong>nutri\u010dne hodnotnej\u0161ie.<\/strong> Ak t\u00fa\u017eite po \u010dokol\u00e1de, nemus\u00edte si ju odopiera\u0165, len zvo\u013ete t\u00fa s <strong>vy\u0161\u0161\u00edm percentom kakaa<\/strong> alebo <strong>obohaten\u00fa o bielkoviny<\/strong>. A samozrejme si str\u00e1\u017ete mno\u017estvo, lebo asi v\u0161etci vieme, \u017ee zjes\u0165 cel\u00fa tabu\u013eku \u010dokol\u00e1dy na posedenie nie je spr\u00e1vne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako je to aj s ty\u010dinkami, ani tie si nemus\u00edte odopiera\u0165. <strong>Pri v\u00fdbere sa sna\u017ete, aby mali:<\/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>\u010do najkrat\u0161ie zlo\u017eenie<\/strong> (napr\u00edklad niektor\u00e1 <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">Protein bar<\/a> m\u00e1 jen 4 zlo\u017eky)<\/li>\n\n\n\n<li><strong>vy\u0161\u0161\u00ed obsah bielkov\u00edn<\/strong> (prote\u00ednov\u00e1 Mars m\u00e1 20 g bielkov\u00edn, rovnak\u00e1 hmotnos\u0165 klasickej Marsky m\u00e1 3 g bielkov\u00edn)<\/li>\n\n\n\n<li><strong>ni\u017e\u0161\u00ed obsah cukru<\/strong> (prote\u00ednov\u00e1 Mars m\u00e1 13,3 g cukru, rovnak\u00e1 hmotnos\u0165 klasickej Marsky m\u00e1 35 g cukru)<\/li>\n\n\n\n<li><strong>vy\u0161\u0161\u00ed obsah vl\u00e1kniny<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri n\u00e1kupe \u010d\u00edtajte etikety a uvid\u00edte, \u017ee sa \u010dasom nau\u010d\u00edte sami bez probl\u00e9mu orientova\u0165 v zlo\u017een\u00ed. Nie v\u0161etko, \u010do sa tv\u00e1ri ako zdrav\u0161\u00ed variant, je toti\u017e vhodnej\u0161ie, preto je potrebn\u00e9 zisti\u0165 si o zlo\u017een\u00ed viac. Pom\u00f4c\u0165 m\u00f4\u017ee napr\u00edklad \u010dl\u00e1nok <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/\" target=\"_blank\" class=\"ek-link\">5 tipov, ako si vybra\u0165 kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"723\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg\" alt=\"Ako si vybra\u0165 prote\u00ednov\u00fa ty\u010dinku\" class=\"wp-image-200454\" style=\"width:755px;height:542px\" title=\"Ako si vybra\u0165 prote\u00ednov\u00fa ty\u010dinku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg 1006w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov-400x287.jpg 400w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"2-pecte-zdravsie\">2. Pe\u010dte zdrav\u0161ie<\/h3>\n\n\n\n<p>Sladk\u00fdch dobr\u00f4t, ktor\u00e9 si m\u00f4\u017eete dopria\u0165 ako snack, existuje obrovsk\u00e9 mno\u017estvo, tak\u017ee nem\u00e1 zmysel sna\u017ei\u0165 sa v\u0161etko vypisova\u0165. Jednoduch\u0161ie a tie\u017e prakticky vyu\u017eite\u013enej\u0161ie bude pop\u00edsa\u0165, ako m\u00f4\u017eete niektor\u00e9 suroviny v receptoch nahradi\u0165, a <strong>urobi\u0165 tak z kalorickej bomby plnej cukru a tuku v\u00fd\u017eivn\u00e9 ob\u010derstvenie, ktor\u00e9 dopln\u00ed v\u0161etky tri makro\u017eiviny<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"nahradte-cukor\">Nahra\u010fte cukor<\/h4>\n\n\n\n<p>Sp\u00f4sobov, ako nahradi\u0165 cukor pri pe\u010den\u00ed, je mnoho. Ako prv\u00fd by sme si predstavili \u010dakankov\u00fd sirup, ktor\u00fd je vyroben\u00fd z kore\u0148a. V porovnan\u00ed napr\u00edklad s medom <strong>obsahuje menej cukru<\/strong>, a naviac <strong>vynik\u00e1 vysok\u00fdm podielom rozpustnej vl\u00e1kniny<\/strong>, ktor\u00e1 by v\u0161ak pri nadmernej konzum\u00e1cii mohla vyvola\u0165 za\u017e\u00edvacie probl\u00e9my. Svojou sladkos\u0165ou sa d\u00e1 prirovna\u0165 k cukru, m\u00e1 v\u0161ak v porovnan\u00ed s n\u00edm<strong> ni\u017e\u0161iu energetickou hodnotu<\/strong>. [7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ou mo\u017enos\u0165ou je napr\u00edklad xylitol, ktor\u00fd je zn\u00e1my napr\u00edklad pod n\u00e1zvom brezov\u00fd cukor, a od klasick\u00e9ho cukru je na prv\u00fd poh\u013ead na nerozoznanie. Z\u00e1sadn\u00fd rozdiel medzi nimi je v\u0161ak v <strong>kalorickej hodnote<\/strong>. Aj xylitol v\u0161ak m\u00f4\u017ee vo v\u00e4\u010d\u0161om mno\u017estve vies\u0165 k za\u017e\u00edvac\u00edm probl\u00e9mom, preto nie je dobr\u00e9 to s n\u00edm preh\u00e1\u0148a\u0165. M\u00f4\u017ee tie\u017e vyu\u017ei\u0165 napr\u00edklad erythritol, pri ktorom ocen\u00edte predov\u0161etk\u00fdm jeho nulov\u00fa kalorick\u00fa hodnotu. [7]<\/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>100 g cukru m\u00e1 <strong>399 kcal<\/strong><\/li>\n\n\n\n<li>100 g \u010dakankov\u00e9ho sirupu m\u00e1 <strong>155 kcal, 5 g cukru a 71 g vl\u00e1kniny<\/strong><\/li>\n\n\n\n<li>100 g <a href=\"https:\/\/gymbeam.sk\/xylitol\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolu<\/a> m\u00e1<strong> 247 kcal a 30 g cukru<\/strong><\/li>\n\n\n\n<li>100 g <a href=\"https:\/\/gymbeam.sk\/erythritol\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritolu<\/a> m\u00e1 0 kcal<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg\" alt=\"Ako piec\u0165 zdravo\" class=\"wp-image-200483\" title=\"Ako piec\u0165 zdravo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/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:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"zvolte-vhodnejsiu-muku\">Zvo\u013ete vhodnej\u0161iu m\u00faku<\/h4>\n\n\n\n<p>Medzi najpou\u017e\u00edvanej\u0161ie m\u00faky sa st\u00e1le zara\u010fuje p\u0161eni\u010dn\u00e1 klasika, to je v\u0161ak \u0161koda, lebo neobsahuje ve\u013ek\u00e9 mno\u017estvo \u017eiv\u00edn. Vhodnej\u0161\u00edm variantom tak m\u00f4\u017eu by\u0165 m\u00faky celozrnn\u00e9, ktor\u00e9 obsahuj\u00fa viac \u017eiv\u00edn, alebo napr\u00edklad m\u00faka kokosov\u00e1. [7]<\/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>100 g p\u0161eni\u010dnej m\u00faky m\u00e1 <strong>350 kcal, 11 g bielkov\u00edn, 73 g sacharidov, 2 g tuku a 3 g vl\u00e1kniny<\/strong><\/li>\n\n\n\n<li>100 g kokosovej m\u00faky m\u00e1<strong> 310 kcal, 19 g bielkov\u00edn, 21 g sacharidov, 8 g tuku a 40 g vl\u00e1kniny<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"nahradte-cast-muky-proteinom\">Nahra\u010fte \u010das\u0165 m\u00faky prote\u00ednom<\/h4>\n\n\n\n<p>Op\u00e4\u0165 \u010fal\u0161\u00ed tip, ako nen\u00e1padne prepa\u0161ova\u0165 bielkoviny do tela. Myslite v\u0161ak na to, \u017ee ak do jedla prid\u00e1vate prote\u00edn, ktor\u00fd u\u017e m\u00e1 nejak\u00fa pr\u00edchu\u0165, je potrebn\u00e9 ubra\u0165 aj mno\u017estvo cukru \u010di sladidla, aby <strong>nebol v\u00fdsledn\u00fd dezert presladen\u00fd<\/strong>. Z\u00e1rove\u0148 berte na vedomie ur\u010dit\u00e9 vlastnosti m\u00faky, pre ktor\u00e9 je vhodn\u00e1 na pe\u010denie. Ak by ste v\u0161etku m\u00faku v dezerte nahradili prote\u00ednom, pravdepodobne by vznikla nekonzistentn\u00e1 sladk\u00e1 hmota namiesto nad\u00fdchan\u00e9ho kol\u00e1\u010da. Pri nahraden\u00ed sta\u010d\u00ed <strong>vymeni\u0165 napr\u00edklad \u0161tvrtinu alebo p\u00e4tinu m\u00faky za prote\u00edn<\/strong>, skvele sa hodia najm\u00e4 tie, ktor\u00e9 <a href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nie s\u00fa ochuten\u00e9.&nbsp;<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"tucne-mliecne-vyrobky-nahradte-nizkotucnym-tvarohom\">Tu\u010dn\u00e9 mlie\u010dne v\u00fdrobky nahra\u010fte n\u00edzkotu\u010dn\u00fdm tvarohom<\/h4>\n\n\n\n<p>Smotana, kysl\u00e1 smotana, mascarpone alebo tu\u010dn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh<\/a>. Bez t\u00fdchto mlie\u010dnych v\u00fdrobkov sa zaob\u00edde len m\u00e1loktor\u00fd <strong>kr\u00e9mov\u00fd dezert<\/strong>. Ak v\u0161ak chcete, aby bol v\u00fdsledn\u00fd pokrm bohat\u00fd na bielkoviny a neobsahoval len ve\u013ek\u00e9 mno\u017estvo tuku, bolo by vhodn\u00e9 aspo\u0148 <strong>\u010das\u0165 tu\u010dn\u00fdch mlie\u010dnych v\u00fdrobkov nahradi\u0165 menej tu\u010dn\u00fdm variantom<\/strong>. Uvid\u00edte, \u017ee aj ke\u010f napr\u00edklad len polovicu mascarpone v tiramisu vymen\u00edte za tvaroh, na chuti mu to neuberie, kalorick\u00e1 hodnota sa razantne zn\u00ed\u017ei a <strong>zlep\u0161\u00ed sa aj pomer jednotliv\u00fdch makro\u017eiv\u00edn<\/strong>.<\/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=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png\" alt=\"Ako upiec\u0165 zdrav\u00fd dezert\" class=\"wp-image-200498\" style=\"width:843px;height:441px\" title=\"Ako upiec\u0165 zdrav\u00fd dezert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Skvelou vychyt\u00e1vkou je napr\u00edklad aj <strong>za\u0161\u013eahanie tvarohu, prote\u00ednu alebo oboch<\/strong> do hotov\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/puding\/\" class=\"ek-link\">pudingu<\/a>, z ktor\u00e9ho sa razom stane na bielkoviny bohat\u00e9 ob\u010derstvenie, ktor\u00e9 lep\u0161ie zas\u00fdti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>Mlie\u010dny v\u00fdrobok<\/th><th>Nutri\u010dn\u00e9 hodnoty<\/th><\/tr><\/thead><tbody><tr><td>30% smotana<\/td><td>Energetick\u00e1 hodnota 291 kcal, bielkoviny 2 g, sacharidy 3 g, tuky 30 g<\/td><\/tr><tr><td>Kysl\u00e1 smotana 16 % tuku<\/td><td>Energetick\u00e1 hodnota 172 kcal, bielkoviny 3 g, sacharidy 4 g, tuky 16 g<\/td><\/tr><tr><td>Mascarpone <\/td><td>Energetick\u00e1 hodnota 386 kcal, bielkoviny 3 g, sacharidy 5 g, tuky 40 g<\/td><\/tr><tr><td>Tu\u010dn\u00fd tvaroh <\/td><td>Energetick\u00e1 hodnota 141 kcal, bielkoviny 9 g, sacharidy 4 g, tuky 10 g<\/td><\/tr><tr><td>N\u00edzkotu\u010dn\u00fd tvaroh<\/td><td>Energetick\u00e1 hodnota 68 kcal, bielkoviny 12 g, sacharidy 4 g, tuky 0,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"pridajte-do-dezertov-zeleninu-alebo-strukoviny\">Pridajte do dezertov zeleninu alebo strukoviny<\/h4>\n\n\n\n<p>Nebojte sa, nerob\u00edme si z v\u00e1s srandu. Pridan\u00edm zeleniny do dezertu sa zv\u00e4\u010d\u0161\u00ed<strong> jeho objem a zn\u00ed\u017ei kalorick\u00e1 hodnota<\/strong> ur\u010dit\u00e9ho mno\u017estva, preto\u017ee sa cesto \u201cnastav\u00ed\u201d menej kalorickou potravinou. \u010co takto sk\u00fasi\u0165 <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-mrkvovy-kolac-s-tvarohovym-kremom\/\" target=\"_blank\" class=\"ek-link\">mrkvov\u00fa tortu<\/a> alebo ovsen\u00fa ka\u0161u s cuketou? Rovnak\u00fa funkciu maj\u00fa v receptoch aj strukoviny, ktor\u00e9 navy\u0161e zdvihn\u00fa podiel bielkov\u00edn. Vysk\u00fa\u0161ajte napr\u00edklad <a rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fazulovy-brownie-plny-cokoladovej-chuti\/\" target=\"_blank\" class=\"ek-link\">vl\u00e1\u010dne fazu\u013eov\u00e9 brownies<\/a>, v ktor\u00fdch ani nespozn\u00e1te, \u017ee je v ceste 400 g fazul\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"pouzite-menej-kaloricke-ochucovadla\">Pou\u017eite menej kalorick\u00e9 ochucovadl\u00e1<\/h4>\n\n\n\n<p>\u010c\u00edm si natierate <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/palacinky\/\" class=\"ek-link\">palacinky<\/a>? Nutellou? \u010co tak vysk\u00fa\u0161a\u0165 jej <a href=\"https:\/\/gymbeam.sk\/proteinova-natierka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u0161iu prote\u00ednovou verziu?<\/a> Okrem toho, \u017ee v\u00e1s nebud\u00fa bolie\u0165 zuby z nadmern\u00e9ho mno\u017estva cukru, nemus\u00edte ma\u0165 ani v\u00fd\u010ditky, \u017ee by ste zhre\u0161ili. A ak sa sna\u017e\u00edte chudn\u00fa\u0165, bude pre v\u00e1s ide\u00e1lnou vo\u013ebou na ochutenie palaciniek <a href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zero sirup<\/a>, ktor\u00fd obsahuje zanedbate\u013en\u00e9 mno\u017estvo 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>30 g Nutelly m\u00e1: 161 kcal<\/strong>, bielkoviny 2 g, sacharidy 17 g, tuky 9 g<\/li>\n\n\n\n<li><strong>30 g Proteinely m\u00e1: 144 kcal<\/strong>, bielkoviny 5 g, sacharidy 13 g, tuky 10 g<\/li>\n\n\n\n<li><strong>30 ml Bezkalorick\u00e9ho sirupu m\u00e1: 3 kcal<\/strong>, bielkoviny 0 g, sacharidy 1 g, tuky 0 g<\/li>\n<\/ul>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_vyvazenej_desiate\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o vyv\u00e1\u017eenej desiate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Snack, \u010do m\u00e1 spr\u00e1vne kal\u00f3rie?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/--dnPSlpAJ0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" 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>Je jedno, \u010di sa rad\u00edte medzi t\u00fdch, ktor\u00ed si nejak\u00fa t\u00fa desiatu pravidelne dopraj\u00fa, alebo si len ob\u010das medzi jedlami, ve\u010der alebo na n\u00e1v\u0161teve nie\u010do zobnete. Majte v\u0161ak na pam\u00e4ti, \u017ee prakticky <strong>ka\u017ed\u00e9 jedlo m\u00e1 svoj zdrav\u0161\u00ed variant<\/strong>, a tak nebude na \u0161kodu zvoli\u0165 to, \u010do je pre va\u0161e telo najlep\u0161ie. Nikto v\u0161ak nie je dokonal\u00fd, a tak nemus\u00edte ma\u0165 v\u00fd\u010ditky, ke\u010f si ob\u010das d\u00e1te nejak\u00fd snack, ktor\u00fd <strong>nie je \u00faplne najvhodnej\u0161\u00ed<\/strong>. Rovnako nie je potrebn\u00e9 sa na oslav\u00e1ch vyh\u00fdba\u0165 v\u0161etk\u00fdm dobrot\u00e1m, ktor\u00e9 s\u00fa na stole. Je v\u0161ak fajn vedie\u0165, \u017ee aj oby\u010dajn\u00e1 jednohubka m\u00e1 kal\u00f3rie, a zoh\u013eadni\u0165 to v celkovom pr\u00edjme. Inak sa m\u00f4\u017ee ve\u013emi \u013eahko sta\u0165, \u017ee ak si takto doprajete nie\u010do ka\u017ed\u00fd t\u00fd\u017ede\u0148, priberiete. A to aj napriek tomu, \u017ee od pondelka do piatka budete v kalorickom deficite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste rodi\u010dia, podobne by ste mali pristupova\u0165 k desiat\u00e1m, ktor\u00e9 chyst\u00e1te svojim de\u0165om. Je super, ke\u010f aj t\u00ed najmen\u0161\u00ed vedia, \u017ee jab\u013a\u010dko je v\u00fd\u017eivnej\u0161ie ne\u017e tabu\u013eka \u010dokol\u00e1dy, na druh\u00fa stranu v\u0161ak <strong>nem\u00e1 zmysel im ob\u010dasn\u00e9 sladkosti odopiera\u0165<\/strong>. Ako v\u0161etci vieme, zak\u00e1zan\u00e9 ovocie chut\u00ed najlep\u0161ie, a tak by ste odopieran\u00edm t\u00fdchto dobr\u00f4t u det\u00ed vyvol\u00e1vali e\u0161te v\u00e4\u010d\u0161iu t\u00fa\u017ebu sladkosti alebo chipsy jes\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Radi si doprajete medzi jedlami nejak\u00e9 ob\u010derstvenie? Ak \u00e1no, pode\u013ete sa s nami o najob\u013e\u00fabenej\u0161ie tipy, nech nie s\u00fa ani ostatn\u00ed odk\u00e1zan\u00ed na ka\u017edodenn\u00fa nudu v podobe ro\u017eka so \u0161unkou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Desiata je skvel\u00fd sp\u00f4sob, ako zahna\u0165 hlad pred obedom, ve\u010derou alebo po nej. Viete ale, ako by vyv\u00e1\u017een\u00e9 ob\u010derstvenie malo vyzera\u0165? V dne\u0161nom \u010dl\u00e1nku si d\u00e1me aj p\u00e1r tipov, \u010d\u00edm zdravo pohosti\u0165 n\u00e1v\u0161tevu.<\/p>\n","protected":false},"author":100,"featured_media":200998,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6165,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-309395","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-snacky","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co by mala obsahova\u0165 vyv\u00e1\u017een\u00e1 desiata a \u010d\u00edm nahradi\u0165 kalorick\u00e9 snacky? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Desiata je skvel\u00fd sp\u00f4sob, ako zahna\u0165 hlad pred obedom, ve\u010derou alebo po nej. Viete ale, ako by vyv\u00e1\u017een\u00e9 ob\u010derstvenie malo vyzera\u0165? V dne\u0161nom \u010dl\u00e1nku si d\u00e1me aj p\u00e1r tipov, \u010d\u00edm zdravo pohosti\u0165 n\u00e1v\u0161tevu.\" \/>\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\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010co by mala obsahova\u0165 vyv\u00e1\u017een\u00e1 desiata a \u010d\u00edm nahradi\u0165 kalorick\u00e9 snacky? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Desiata je skvel\u00fd sp\u00f4sob, ako zahna\u0165 hlad pred obedom, ve\u010derou alebo po nej. Viete ale, ako by vyv\u00e1\u017een\u00e9 ob\u010derstvenie malo vyzera\u0165? 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