{"id":312662,"date":"2021-11-22T10:00:00","date_gmt":"2021-11-22T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=312662"},"modified":"2023-11-03T12:56:14","modified_gmt":"2023-11-03T11:56:14","slug":"jak-zhubnout-po-porodu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/","title":{"rendered":"Jak zhubnout po porodu?"},"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.cz\/blog\/jak-zhubnout-po-porodu\/#Kolik_kilogramu_je_bezne_pribrat_pri_tehotenstvi\" title=\"Kolik kilogram\u016f je b\u011b\u017en\u00e9 p\u0159ibrat p\u0159i t\u011bhotenstv\u00ed?\">Kolik kilogram\u016f je b\u011b\u017en\u00e9 p\u0159ibrat p\u0159i t\u011bhotenstv\u00ed?<\/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.cz\/blog\/jak-zhubnout-po-porodu\/#10_tipu_jak_zhubnout_po_porodu\" title=\"10 tip\u016f, jak zhubnout po porodu\">10 tip\u016f, jak zhubnout po porodu<\/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.cz\/blog\/jak-zhubnout-po-porodu\/#1_Dejte_svemu_telu_cas_se_zotavit\" title=\"1. Dejte sv\u00e9mu t\u011blu \u010das se zotavit\">1. Dejte sv\u00e9mu t\u011blu \u010das se zotavit<\/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.cz\/blog\/jak-zhubnout-po-porodu\/#2_Stanovte_si_realne_cile_a_sledujte_progres\" title=\"2. Stanovte si re\u00e1ln\u00e9 c\u00edle a sledujte progres\">2. Stanovte si re\u00e1ln\u00e9 c\u00edle a sledujte progres<\/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.cz\/blog\/jak-zhubnout-po-porodu\/#3_Vyuzijte_energetickou_narocnost_kojeni_a_podporte_hubnuti\" title=\"3. Vyu\u017eijte energetickou n\u00e1ro\u010dnost kojen\u00ed a podpo\u0159te hubnut\u00ed\">3. Vyu\u017eijte energetickou n\u00e1ro\u010dnost kojen\u00ed a podpo\u0159te hubnut\u00ed<\/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.cz\/blog\/jak-zhubnout-po-porodu\/#4_Pri_kojeni_jezte_zdrave_ale_dejte_si_pozor_na_prijem_kofeinu_nebo_ryb\" title=\"4. P\u0159i kojen\u00ed jezte zdrav\u011b, ale dejte si pozor na p\u0159\u00edjem kofeinu nebo ryb\">4. P\u0159i kojen\u00ed jezte zdrav\u011b, ale dejte si pozor na p\u0159\u00edjem kofeinu nebo ryb<\/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.cz\/blog\/jak-zhubnout-po-porodu\/#5_Omezte_potraviny_s_vysokym_obsahem_cukru_a_tuku\" title=\"5. Omezte potraviny s vysok\u00fdm obsahem cukru a tuku\">5. Omezte potraviny s vysok\u00fdm obsahem cukru a tuku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#6_Zamerte_se_na_kvalitni_stravu\" title=\"6. Zam\u011b\u0159te se na kvalitn\u00ed stravu&nbsp;\">6. Zam\u011b\u0159te se na kvalitn\u00ed stravu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#7_Planujte_a_pripravujte_si_jidlo_predem\" title=\"7. Pl\u00e1nujte a p\u0159ipravujte si j\u00eddlo p\u0159edem\">7. Pl\u00e1nujte a p\u0159ipravujte si j\u00eddlo p\u0159edem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#8_Sportujte_tak_jak_vam_to_jen_vyhovuje\" title=\"8. Sportujte tak, jak v\u00e1m to jen vyhovuje\">8. Sportujte tak, jak v\u00e1m to jen vyhovuje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#9_Doprejte_si_odpocinek\" title=\"9. Dop\u0159ejte si odpo\u010dinek\">9. Dop\u0159ejte si odpo\u010dinek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#10_Sdilejte_svou_cestu_s_kamaradkou_a_s_nikym_se_nesrovnavejte\" title=\"10. Sd\u00edlejte svou cestu s kamar\u00e1dkou a s nik\u00fdm se nesrovn\u00e1vejte\">10. Sd\u00edlejte svou cestu s kamar\u00e1dkou a s nik\u00fdm se nesrovn\u00e1vejte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Obdob\u00ed po porodu je pro \u017eenu jedno z nejkr\u00e1sn\u011bj\u0161\u00edch, ale z\u00e1rove\u0148 i nejn\u00e1ro\u010dn\u011bj\u0161\u00edch v \u017eivot\u011b. Pot\u0159ebuje toti\u017e dostatek \u010dasu na zotaven\u00ed se a vytvo\u0159en\u00ed nov\u00e9 ka\u017edodenn\u00ed rutiny. <strong>Spousta \u017een se v t\u00e9to dob\u011b pou\u0161t\u00ed do hubnut\u00ed kil, kter\u00e1 nabrala v t\u011bhotenstv\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ze za\u010d\u00e1tku to jde skoro samo, t\u0159eba i d\u00edky kojen\u00ed. Pak se ale samovoln\u00e9 hubnut\u00ed zastav\u00ed a netrp\u011bliv\u00e1 maminka za\u010dne hledat cesty, jak jej zase rozb\u011bhnout. S t\u00edm m\u016f\u017ee efektivn\u011b pomoci \u00faprava j\u00eddeln\u00ed\u010dku, pohybov\u00e9ho re\u017eimu i odpo\u010dinek (kdykoliv to jen jde). Zbavov\u00e1n\u00ed se p\u0159ebyte\u010dn\u00fdch kil po porodu v\u0161ak m\u00e1 sv\u00e1 specifika, kter\u00e1 je t\u0159eba m\u00edt na pam\u011bti. Pr\u00e1v\u011b proto se s nimi bl\u00ed\u017ee sezn\u00e1m\u00edme v dne\u0161n\u00edm \u010dl\u00e1nku.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kolik-kilogramu-je-bezne-pribrat-pri-tehotenstvi\"><span class=\"ez-toc-section\" id=\"Kolik_kilogramu_je_bezne_pribrat_pri_tehotenstvi\"><\/span>Kolik kilogram\u016f je b\u011b\u017en\u00e9 p\u0159ibrat p\u0159i t\u011bhotenstv\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Jak na spr\u00e1vn\u00e9 hubnut\u00ed po porodu, si uk\u00e1\u017eeme na p\u0159\u00edkladu \u010derstv\u00e9 maminky Alice.<\/strong> B\u011bhem t\u011bhotenstv\u00ed m\u011bla obavy, aby d\u00edt\u011b dost\u00e1valo v\u0161echny d\u016fle\u017eit\u00e9 \u017eiviny, a tak se \u0159\u00eddila ne\u0161\u0165astnou radou, \u017ee by m\u011bla j\u00edst za dva. P\u0159i posledn\u00edm v\u00e1\u017een\u00ed p\u0159ed porodem m\u011bla <strong>o 20 kg v\u00edce, ne\u017e je jej\u00ed b\u011b\u017en\u00e1 hmotnost.<\/strong> Kv\u016fli tomu se dostala do situace, kdy p\u0159ibrala <strong>o 4,1 kg v\u00edce,<\/strong> ne\u017e by bylo podle doporu\u010den\u00ed vych\u00e1zej\u00edc\u00edch z BMI p\u0159ed ot\u011bhotn\u011bn\u00edm vhodn\u00e9.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1\u2013\u20602]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Porodem Alice ztratila 5,5 kg<\/strong> (3,5 kg d\u00edt\u011b, 1 kg placenta, 1 kg plodov\u00e1 voda). Po n\u011bm j\u00ed tedy z\u016fstalo je\u0161t\u011b 14,5 kg nav\u00edc. Z toho ur\u010ditou \u010d\u00e1st tvo\u0159\u00ed zv\u011bt\u0161en\u00e1 d\u011bloha, v\u011bt\u0161\u00ed mno\u017estv\u00ed krve v t\u011ble a tak\u00e9 zv\u011bt\u0161en\u00e1 prsa (r\u016fst ml\u00e9\u010dn\u00fdch \u017el\u00e1z). Tato hmotnost dosahuje maxim\u00e1ln\u011b 5,5 kg a v poporodn\u00edm obdob\u00ed se p\u0159irozen\u011b sni\u017euje. Zbyl\u00fdch 9 kg tak tvo\u0159\u00ed tukov\u00e1 tk\u00e1\u0148, kter\u00e9 by se Alice cht\u011bla postupn\u011b zbavit, a dostat se tak zp\u011bt na zdravou v\u00e1hu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"doporuceny-rust-hmotnosti-behem-tehotenstvi-podle-bmi-pred-otehotnenim\"><strong>Doporu\u010den\u00fd r\u016fst hmotnosti b\u011bhem t\u011bhotenstv\u00ed podle BMI p\u0159ed ot\u011bhotn\u011bn\u00edm:<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>BMI p\u0159ed ot\u011bhotn\u011bn\u00edm<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Doporu\u010den\u00fd r\u016fst hmotnosti<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pod 18,5 (podv\u00e1ha)<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,7\u201318,1 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">18,5\u201324,9 (norm\u00e1ln\u00ed hmotnost)<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4\u201315,9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25,0\u201329,9 (nadv\u00e1ha)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,8\u201311,3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 a v\u00edce (obezita)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u20139 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-tipu-jak-zhubnout-po-porodu\"><span class=\"ez-toc-section\" id=\"10_tipu_jak_zhubnout_po_porodu\"><\/span>10 tip\u016f, jak zhubnout po porodu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnut\u00ed po porodu se sice podob\u00e1 b\u011b\u017en\u00e9 redukci hmotnosti, ale m\u00e1 sv\u00e1 specifika, kter\u00e1 je t\u0159eba zohlednit. <strong>\u010cerstv\u00e9 maminky v t\u00e9to dob\u011b \u010del\u00ed \u0159ad\u011b nov\u00fdch v\u00fdzev, kter\u00e9 ovliv\u0148uj\u00ed cel\u00fd jejich \u017eivot.<\/strong> Nic ale nen\u00ed nemo\u017en\u00e9, a pokud se budou dr\u017eet n\u011bkolika jednoduch\u00fdch pravidel, postupn\u011b se v pohod\u011b p\u0159ebyte\u010dn\u00fdch kil zbav\u00ed a dostanou se na svou p\u016fvodn\u00ed v\u00e1hu. V\u0161e chce ale \u010das a trp\u011blivost.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-dejte-svemu-telu-cas-se-zotavit\"><span class=\"ez-toc-section\" id=\"1_Dejte_svemu_telu_cas_se_zotavit\"><\/span>1. Dejte sv\u00e9mu t\u011blu \u010das se zotavit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00e1 maminka pot\u0159ebuje po porodu ur\u010dit\u00fd \u010das na zotaven\u00ed. Tato doba m\u016f\u017ee b\u00fdt u ka\u017ed\u00e9 z nich jin\u00e1 a odv\u00edj\u00ed se zejm\u00e9na od pr\u016fb\u011bhu porodu. Jako z\u00e1klad se b\u011b\u017en\u011b ud\u00e1v\u00e1 6 t\u00fddn\u016f.B\u011bhem toho se<strong> hladiny hormon\u016f za\u010dnou upravovat na b\u011b\u017en\u00e9 hodnoty, d\u011bloha se vrac\u00ed do stavu p\u0159ed ot\u011bhotn\u011bn\u00edm <\/strong>a \u010dasto se objevuje i jej\u00ed krv\u00e1cen\u00ed, kter\u00e9 postupn\u011b sl\u00e1bne. N\u011bkter\u00e9 maminky maj\u00ed nav\u00edc po porodu b\u0159i\u0161n\u00ed diast\u00e1zu (rozestup b\u0159i\u0161n\u00edch sval\u016f). <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po porodu tak\u00e9 b\u00fdv\u00e1 oslaben\u00fd st\u0159ed t\u011bla <\/strong>(tvo\u0159\u00ed jej b\u0159i\u0161n\u00ed svaly, vzp\u0159imova\u010d p\u00e1te\u0159e, svaly p\u00e1nevn\u00edho dna a br\u00e1nice),jeho\u017e vlivem se n\u011bkdy objevuje \u00fanik mo\u010di nebo pokles (prolaps) p\u00e1nevn\u00edch org\u00e1n\u016f. \u017dena m\u016f\u017ee po porodu tak\u00e9 pozorovat <strong>hor\u0161\u00ed stabilitu kloub\u016f. <\/strong>To je zp\u016fsobeno \u00fa\u010dinky hormonu relaxinu, kter\u00fd vyvol\u00e1v\u00e1 \u201czm\u011bk\u010den\u00ed\u201d vaz\u016f, je\u017e spojuj\u00ed klouby, a t\u00edm zlep\u0161uj\u00ed mobilitu p\u0159i porodu. Hladina tohoto hormonu m\u016f\u017ee b\u00fdt v t\u011ble \u017eeny zv\u00fd\u0161en\u00e1 je\u0161t\u011b 5\u201312 m\u011bs\u00edc\u016f po porodu. <span style=\"color:#ff6600\" class=\"tadv-color\">[3\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto obdob\u00ed nen\u00ed v\u00fdjimkou ani <strong>v\u011bt\u0161\u00ed \u00fanava, nedostatek sp\u00e1nku, v\u00fdkyvy n\u00e1lad nebo pot\u00ed\u017ee s tr\u00e1ven\u00edm<\/strong>. Z toho d\u016fvodu nen\u00ed kam sp\u011bchat a je na m\u00edst\u011b d\u00e1t sv\u00e9mu t\u011blu dostate\u010dn\u00fd prostor na regeneraci. Alice se po propu\u0161t\u011bn\u00ed z nemocnice c\u00edtila velmi slab\u00e1. Prvn\u00ed t\u00fddny s miminkem pro ni byly velmi n\u00e1ro\u010dn\u00e9. Po \u0161estined\u011bl\u00ed si ale vytvo\u0159ila pevnou ka\u017edodenn\u00ed rutinu a pomalu za\u010dala zvl\u00e1dat del\u0161\u00ed proch\u00e1zky i dom\u00e1c\u00ed cvi\u010den\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg\" alt=\"Jak se m\u011bn\u00ed t\u011blo po porodu?\" class=\"wp-image-312710\" style=\"width:843px;height:563px\" title=\"Jak se m\u011bn\u00ed t\u011blo po porodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-stanovte-si-realne-cile-a-sledujte-progres\"><span class=\"ez-toc-section\" id=\"2_Stanovte_si_realne_cile_a_sledujte_progres\"><\/span>2. Stanovte si re\u00e1ln\u00e9 c\u00edle a sledujte progres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i hubnut\u00ed je za v\u0161ech okolnost\u00ed d\u016fle\u017eit\u00e9 si na za\u010d\u00e1tku nastavit c\u00edl. Tak\u00e9 Alice u\u017e za\u010d\u00edn\u00e1 p\u0159em\u00fd\u0161let, jak rychle by mohla zhubnout t\u011bch 9 kil, kter\u00e1 ji d\u011bl\u00ed od p\u016fvodn\u00ed hmotnosti. Nejrad\u011bji by to zvl\u00e1dla co nejd\u0159\u00edv, ide\u00e1ln\u011b za m\u011bs\u00edc. Snahu zhubnout co nejrychleji maj\u00ed \u010dasto \u017eeny, kter\u00e9 cht\u011bj\u00ed vypadat hezky v letn\u00edch \u0161atech nebo plavk\u00e1ch. <strong>\u00dabytek 9 kg za m\u011bs\u00edc je sice re\u00e1ln\u00fd, ale jeho dosa\u017een\u00ed by znamenalo nasadit drastickou dietu,<\/strong> kter\u00e1 by velmi pravd\u011bpodobn\u011b naru\u0161ila ka\u017edodenn\u00ed \u017eivot i celkov\u00e9 zdrav\u00ed maminky. Nav\u00edc se rozhodn\u011b nejedn\u00e1 o dlouhodob\u011b udr\u017eiteln\u00fd re\u017eim a ztracen\u00e9 kilogramy by z podstatn\u00e9 \u010d\u00e1sti tvo\u0159ila t\u011blesn\u00e1 voda. Alice by tak zhubnut\u00e1 kila m\u011bla nejsp\u00ed\u0161 za chv\u00edli zp\u011bt.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto ohledu jsou daleko vhodn\u011bj\u0161\u00ed men\u0161\u00ed c\u00edle, kter\u00e9 n\u00e1s \u010dasem p\u0159ivedou k t\u011bm v\u011bt\u0161\u00edm. <strong>P\u0159i redukci hmotnosti se doporu\u010duje hubnout tempem 0,5\u20131 kg za t\u00fdden.<\/strong> Alice se tak na svou p\u016fvodn\u00ed v\u00e1hu m\u016f\u017ee dostat ji\u017e za 3 m\u011bs\u00edce. P\u016fjde to sice pomalej\u0161\u00edm tempem, ne\u017e by si p\u0159\u00e1la, odm\u011bnou j\u00ed ale budou dlouhodob\u011b udr\u017eiteln\u00e9 v\u00fdsledky. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u011blesn\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hmotnost<\/strong><\/a><strong> ale nen\u00ed jedin\u00fd ukazatel, kter\u00fd by Alice m\u011bla sledovat.<\/strong> Jednou a\u017e dvakr\u00e1t m\u011bs\u00ed\u010dn\u011b (ve stejnou dobu, za stejn\u00fdch podm\u00ednek, ve spodn\u00edm pr\u00e1dle) by k v\u00e1\u017een\u00ed mohla p\u0159idat m\u011b\u0159en\u00ed obvodu v pase, p\u0159es b\u0159icho, h\u00fd\u017ed\u011b a stehna. V\u00fdsledky pak m\u016f\u017ee porovn\u00e1vat nejen \u010d\u00edseln\u011b, ale tak\u00e9 pomoc\u00ed fotek a pocitu z l\u00e9pe padnouc\u00edho oble\u010den\u00ed. Skv\u011bl\u00fdmi ukazateli progresu je tak\u00e9 snadn\u011bj\u0161\u00ed zvl\u00e1d\u00e1n\u00ed ka\u017edodenn\u00edch aktivit, lep\u0161\u00ed n\u00e1lada nebo kondice. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak si stanovit c\u00edle a udr\u017eet motivaci, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-diky-kterym-zustanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 tip\u016f, d\u00edky kter\u00fdm z\u016fstanete aktivn\u00ed, motivovan\u00ed a nep\u0159estanete cvi\u010dit ani doma.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-vyuzijte-energetickou-narocnost-kojeni-a-podporte-hubnuti\"><span class=\"ez-toc-section\" id=\"3_Vyuzijte_energetickou_narocnost_kojeni_a_podporte_hubnuti\"><\/span>3. Vyu\u017eijte energetickou n\u00e1ro\u010dnost kojen\u00ed a podpo\u0159te hubnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kojen\u00ed m\u00e1 \u0159adu v\u00fdhod pro matku i d\u00edt\u011b. <strong>Mate\u0159sk\u00e9 ml\u00e9ko poskytuje miminku v prvn\u00edch m\u011bs\u00edc\u00edch \u017eivota nejd\u016fle\u017eit\u011bj\u0161\u00ed \u017eiviny a energii, <\/strong>kter\u00e9 pot\u0159ebuje pro zdrav\u00fd v\u00fdvoj. Tak\u00e9 obsahuje l\u00e1tky podporuj\u00edc\u00ed jeho imunitn\u00ed syst\u00e9m. Podle studi\u00ed kojen\u00ed dokonce sni\u017euje budouc\u00ed riziko vzniku n\u011bkter\u00fdch onemocn\u011bn\u00ed (obezita, cukrovka, onemocn\u011bn\u00ed srdce a c\u00e9v) d\u00edt\u011bte. P\u0159i kojen\u00ed se tak\u00e9 upev\u0148uje pouto mezi n\u00edm a maminkou. Sv\u011btov\u00e1 zdravotnick\u00e1 organizace WHO doporu\u010duje <strong>pln\u00e9 kojen\u00ed minim\u00e1ln\u011b po dobu 6 m\u011bs\u00edc\u016f.<\/strong> Zhruba od 4.\u20136. m\u011bs\u00edce by se k mate\u0159sk\u00e9mu ml\u00e9ku m\u011bly p\u0159id\u00e1vat p\u0159\u00edkrmy. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tvorba mate\u0159sk\u00e9ho ml\u00e9ka (laktace) je slo\u017eit\u00fd proces, kter\u00fd<strong> zvy\u0161uje energetick\u00fd v\u00fddej matky a\u017e o 500 kcal za den.<\/strong> Jen pro srovn\u00e1n\u00ed, takov\u00e9 mno\u017estv\u00ed kalori\u00ed sp\u00e1l\u00ed 60kg \u017eena za hodinu pomalej\u0161\u00edho <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bhu<\/a>. Kojen\u00ed tak zvy\u0161uje energetick\u00fd v\u00fddej, na kter\u00e9m se pod\u00edl\u00ed b\u011b\u017en\u00e9 aktivity od rann\u00edho probuzen\u00ed, p\u0159es proch\u00e1zky s ko\u010d\u00e1rkem, p\u0159ebalov\u00e1n\u00ed d\u00edt\u011bte, p\u00e9\u010di o dom\u00e1cnost, a\u017e po ulehnut\u00ed do postele. <span style=\"color:#ff6600\" class=\"tadv-color\">[9\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Novope\u010den\u00e1 maminka Alice je od r\u00e1na do ve\u010dera v jednom kole. Chod\u00ed na proch\u00e1zky, koj\u00ed, va\u0159\u00ed a ukl\u00edz\u00ed. Tak\u00e9 d\u00edky tomu, \u017ee m\u00e1 celkov\u011b kvalitn\u00ed j\u00eddeln\u00ed\u010dek, si m\u016f\u017ee jednou za \u010das dop\u0159\u00e1t i zmrzlinu nebo jinou sladkost, a p\u0159esto pozvolna hubne. Pokud se chcete dozv\u011bd\u011bt detailn\u011bji, jak na j\u00eddeln\u00ed\u010dek p\u0159i hubnut\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/strong><\/a><strong>&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg\" alt=\"Podporuje kojen\u00ed hubnut\u00ed po porodu?\" class=\"wp-image-312740\" style=\"width:843px;height:562px\" title=\"Podporuje kojen\u00ed hubnut\u00ed po porodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-pri-kojeni-jezte-zdrave-ale-dejte-si-pozor-na-prijem-kofeinu-nebo-ryb\"><span class=\"ez-toc-section\" id=\"4_Pri_kojeni_jezte_zdrave_ale_dejte_si_pozor_na_prijem_kofeinu_nebo_ryb\"><\/span>4. P\u0159i kojen\u00ed jezte zdrav\u011b, ale dejte si pozor na p\u0159\u00edjem kofeinu nebo ryb<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00ed strava t\u011blu poskytuje cenn\u00e9 \u017eiviny, kter\u00e9 jsou pro jeho spr\u00e1vn\u00e9 fungov\u00e1n\u00ed nepostradateln\u00e9. Je tak d\u016fle\u017eit\u00e1 v jak\u00e9koliv f\u00e1zi \u017eivota. <strong>P\u0159i kojen\u00ed by si ale Alice i ostatn\u00ed maminky m\u011bly d\u00e1t na ur\u010dit\u00e9 potraviny pozor. <\/strong>To, co sn\u00ed, sice tolik neovlivn\u00ed kvalitu mate\u0159sk\u00e9ho ml\u00e9ka, n\u011bkter\u00e9 l\u00e1tky z j\u00eddla (kofein, alkohol) se ale do n\u011bj mohou dostat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"co-nejist-pri-kojeni-a-jaka-jsou-vyzivova-doporuceni-pro-kojici-maminky\">Co nej\u00edst p\u0159i kojen\u00ed a jak\u00e1 jsou v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed pro koj\u00edc\u00ed maminky?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omezte potraviny, u kter\u00fdch se prok\u00e1zalo, \u017ee na n\u011b m\u00e1 va\u0161e d\u00edt\u011b alergii<\/strong> (nap\u0159\u00edklad citrusy, ml\u00e9\u010dn\u00e9 v\u00fdrobky&#8230;). <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><strong>V p\u0159\u00edpad\u011b alkoholu<\/strong> je pro d\u00edt\u011b nejbezpe\u010dn\u011bj\u0161\u00ed jeho \u00fapln\u00e9 vynech\u00e1n\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li><strong>Hl\u00eddejte si p\u0159\u00edjem kofeinu, kter\u00fd by m\u011bl b\u00fdt maxim\u00e1ln\u011b 200 mg.<\/strong> To odpov\u00edd\u00e1 2\u20133 \u0161\u00e1lk\u016fm k\u00e1vy. <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">Kofein<\/a> je obsa\u017een\u00fd ale i v \u010dern\u00e9m, zelen\u00e9m nebo matcha \u010daji a n\u011bkter\u00fdch limon\u00e1d\u00e1ch. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li><strong>Vyh\u00fdbejte se ryb\u00e1m, kter\u00e9 obsahuj\u00ed v\u011bt\u0161\u00ed mno\u017estv\u00ed rtuti.<\/strong> Zpravidla jde o v\u011bt\u0161\u00ed ryby jako je nap\u0159\u00edklad \u017eralok, me\u010doun nebo \u0161tika. M\u00edsto nich zvolte rad\u011bji lososa, tresku, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a>, til\u00e1pii nebo pstruha. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/li>\n\n\n\n<li><strong>Vynechejte nepasterizovan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, pl\u00eds\u0148ov\u00e9 s\u00fdry <\/strong>a tak\u00e9 nedostate\u010dn\u011b tepeln\u011b upraven\u00e9 maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby <\/a>a vejce. Tyto potraviny p\u0159edstavuj\u00ed vy\u0161\u0161\u00ed riziko vzniku infek\u010dn\u00edho onemocn\u011bn\u00ed matky zp\u016fsoben\u00e9ho bakteriemi nebo viry. D\u00edt\u011b by skrz mate\u0159sk\u00e9 ml\u00e9ko nem\u011bly ohrozit. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/li>\n\n\n\n<li><strong>Potraviny, kter\u00e9 obsahuj\u00ed v\u011bt\u0161\u00ed mno\u017estv\u00ed vl\u00e1kniny, <\/strong>jako jsou nap\u0159\u00edklad lu\u0161t\u011bniny, nemus\u00edte ze stravy nutn\u011b vy\u0159azovat. Pokud je ale \u0161patn\u011b tolerujete a zp\u016fsobuj\u00ed v\u00e1m tr\u00e1vic\u00ed pot\u00ed\u017ee, m\u016f\u017eete zvolit jin\u00e9 potraviny, kter\u00e9 jsou bohat\u00e9 na vl\u00e1kninu (ovoce, zelenina, celozrnn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obilniny<\/a>). Do mate\u0159sk\u00e9ho ml\u00e9ka se l\u00e1tky zp\u016fsobuj\u00edc\u00ed nad\u00fdm\u00e1n\u00ed nedostanou. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><strong>Hl\u00eddejte si dostate\u010dn\u00fd p\u0159\u00edjem potravin s d\u016fle\u017eit\u00fdmi vitam\u00edny a miner\u00e1ly<\/strong> pro v\u00fdvoj d\u00edt\u011bte.\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/jod-extrakt-z-kelpu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jod<\/strong><\/a> (jodizovan\u00e1 s\u016fl, mo\u0159sk\u00e9 plody)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eelezo<\/strong><\/a> (maso, ryby, vejce, lu\u0161t\u011bniny)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn B12<\/strong><\/a> (maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce)&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn D<\/strong><\/a> (tu\u010dn\u00e9 ryby, vejce, obohacen\u00e9 potraviny)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>v\u00e1pn\u00edk<\/strong><\/a> (ml\u00e9\u010dn\u00e9 v\u00fdrobky, kade\u0159\u00e1vek, brokolice, obohacen\u00e9 potraviny) <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Zvy\u0161te p\u0159\u00edjem tekutin zhruba o 700 ml. <\/strong>Mate\u0159sk\u00e9 ml\u00e9ko je p\u0159ibli\u017en\u011b z 87 % tvo\u0159eno vodou a za den ho \u017eena pr\u016fm\u011brn\u011b vyprodukuje 750 ml. Nejdostupn\u011bj\u0161\u00ed ukazatel dostate\u010dn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hydratace<\/a> je barva mo\u010di. P\u0159\u00edli\u0161 tmav\u00e1 zna\u010d\u00ed nedostatek tekutin, a naopak p\u0159\u00edli\u0161 sv\u011btl\u00e1 hyperhydrataci. Za ide\u00e1ln\u00ed se pova\u017euje barva \u201csv\u011btl\u00e9 sl\u00e1my\u201d. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg\" alt=\"Jak j\u00edst p\u0159i kojen\u00ed?\" class=\"wp-image-312756\" style=\"width:843px;height:562px\" title=\"Jak j\u00edst p\u0159i kojen\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"5-omezte-potraviny-s-vysokym-obsahem-cukru-a-tuku\"><span class=\"ez-toc-section\" id=\"5_Omezte_potraviny_s_vysokym_obsahem_cukru_a_tuku\"><\/span>5. Omezte potraviny s vysok\u00fdm obsahem cukru a tuku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159i hubnut\u00ed nen\u00ed nutn\u00e9 hned z j\u00eddeln\u00ed\u010dku <a href=\"https:\/\/gymbeam.cz\/blog\/je-hubnuti-na-bezlepkove-strave-opravdu-rychle-a-trvale-udrzitelne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vy\u0159adit lepek<\/a>, sacharidy nebo v\u0161echny zdroje tuk\u016f. <strong>P\u0159ehnan\u011b omezuj\u00edc\u00ed diety a r\u016fzn\u00e9 detoxy jsou sp\u00ed\u0161 cestou k ne\u00fasp\u011bchu <\/strong>a po\u0161kozen\u00ed zdrav\u00e9ho vztahu s j\u00eddlem. Sama Alice v minulosti vyzkou\u0161ela r\u016fzn\u00e9 typy diet, jako t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">low carb stravov\u00e1n\u00ed<\/a> nebo keto dietu. D\u00edky men\u0161\u00edmu p\u0159\u00edjmu energie sice rychle zhubla, ale pot\u00fdkala se s obrovskou \u00fanavou a bolestmi hlavy. To bohu\u017eel spustilo koloto\u010d hladov\u011bn\u00ed a p\u0159ej\u00edd\u00e1n\u00ed. Ned\u00e1vno si na tuto dobu vzpomn\u011bla a \u0159ekla si, \u017ee tentokr\u00e1t na to p\u016fjde jinak a l\u00e9pe. Za\u010dala s t\u00edm, \u017ee omezila obl\u00edbenou zmrzlinu, sladk\u00e9 pe\u010divo, slazen\u00e9 cappuccino a dal\u0161\u00ed potraviny, kter\u00e9 maj\u00ed hodn\u011b kalori\u00ed, ale n\u00edzkou v\u00fd\u017eivovou hodnotu. <strong>Spont\u00e1nn\u011b tak sn\u00ed\u017eila sv\u016fj energetick\u00fd p\u0159\u00edjem bez nutnosti po\u010d\u00edt\u00e1n\u00ed kalori\u00ed. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-potraviny-omezit-pri-hubnuti\">Jak\u00e9 potraviny omezit p\u0159i hubnut\u00ed?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>su\u0161enky, \u010dokol\u00e1da, sladk\u00e9 pe\u010divo (croissanty, donuty), bonbony a dal\u0161\u00ed sladkosti<\/li>\n\n\n\n<li>dorty, kol\u00e1\u010de, cupcaky, zmrzlina<\/li>\n\n\n\n<li>chipsy, hranolky a dal\u0161\u00ed sma\u017een\u00e9 potraviny<\/li>\n\n\n\n<li>polotovary (mra\u017een\u00e1 pizza, masov\u00e9 kuli\u010dky), fast food ob\u010derstven\u00ed&nbsp;<\/li>\n\n\n\n<li>uzeniny, p\u00e1rky, klob\u00e1sky, tu\u010dn\u00e1 masa<\/li>\n\n\n\n<li>cukr, med, javorov\u00fd nebo ag\u00e1vov\u00fd sirup<\/li>\n\n\n\n<li>m\u00fcsli, granola a dal\u0161\u00ed sn\u00edda\u0148ov\u00e9 cere\u00e1lie s vysok\u00fdm obsahem cukru<\/li>\n\n\n\n<li>tu\u010dn\u00e9 s\u00fdry, smetana, smetanov\u00e9 jogurty<\/li>\n\n\n\n<li>majon\u00e9zov\u00e9 dresinky<\/li>\n\n\n\n<li>limon\u00e1dy, d\u017eusy, slazen\u00e1 k\u00e1va nebo \u010daj, alkohol, energetick\u00e9 n\u00e1poje<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed potraviny, na kter\u00e9 byste m\u011bly d\u00e1t v\u011bt\u0161\u00ed pozor, najdete v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/7-zdravych-potravin-ktere-vam-ve-velkem-mnozstvi-skodi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 potravin, kter\u00e9 se jako zdrav\u00e9 pouze tv\u00e1\u0159\u00ed.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg\" alt=\"Jak\u00e9 potraviny omezit p\u0159i hubnut\u00ed?\" class=\"wp-image-312772\" style=\"width:843px;height:562px\" title=\"Jak\u00e9 potraviny omezit p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"6-zamerte-se-na-kvalitni-stravu\"><span class=\"ez-toc-section\" id=\"6_Zamerte_se_na_kvalitni_stravu\"><\/span>6. Zam\u011b\u0159te se na kvalitn\u00ed stravu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po vy\u0159azen\u00ed potravin s vysok\u00fdm obsahem tuku a cukru by se Alice m\u011bla zam\u011b\u0159it na v\u00fdb\u011br j\u00eddel, kter\u00e9 si d\u00e1v\u00e1 na sn\u00eddani, ob\u011bd, ve\u010de\u0159i a sva\u010diny.<strong> V tom j\u00ed pomohou jednoduch\u00e1 pravidla zdrav\u00e9ho tal\u00ed\u0159e. <\/strong>Kdy\u017e se nau\u010d\u00ed potraviny spr\u00e1vn\u011b kombinovat, z\u00edsk\u00e1 plnohodnotn\u00e1 j\u00eddla, kter\u00e1 ji zasyt\u00ed, a nebude m\u00edt tolik chu\u0165 ani pot\u0159ebu se doj\u00eddat sladkostmi.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jak-se-stravovat-podle-zdraveho-talire\">Jak se stravovat podle zdrav\u00e9ho tal\u00ed\u0159e?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Do ka\u017ed\u00e9ho j\u00eddla p\u0159idejte zeleninu nebo ovoce<\/strong> s t\u00edm, \u017ee by tyto superpotraviny m\u011bly tvo\u0159it zhruba \u00bd tal\u00ed\u0159e. Za cel\u00fd den pak sn\u011bzte 500\u2013600 g t\u011bchto potravin s p\u0159evahou na stran\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>M\u011bjte v ka\u017ed\u00e9m j\u00eddle b\u00edlkoviny.<\/strong> M\u016f\u017eete st\u0159\u00eddat libov\u00e9 maso, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tempeh-cs\/\" class=\"ek-link\">tempeh <\/a>\u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/seitan-cs\/\" class=\"ek-link\">seitan<\/a>. B\u00edlkoviny by m\u011bly tvo\u0159it p\u0159ibli\u017en\u011b \u00bc tal\u00ed\u0159e. <\/li>\n\n\n\n<li><strong>Vyb\u00edrejte komplexn\u00ed druhy sacharid\u016f.<\/strong> Vsa\u010fte na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, pe\u010divo z celozrnn\u00e9 mouky, r\u00fd\u017ei, t\u011bstoviny, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinou<\/a>, pohanku, bulgur, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskus<\/a>, brambory nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-hrachove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>. Tyto potraviny by m\u011bly zastoupit zhruba \u00bc tal\u00ed\u0159e. <\/li>\n\n\n\n<li><strong>Zam\u011b\u0159te se na zdrav\u00e9 tuky.<\/strong> Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad rostlinn\u00e9 oleje (olivov\u00fd, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159epkov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1dov\u00fd<\/a>, d\u00fd\u0148ov\u00fd), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pekanove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy<\/a>, sem\u00ednka a <a href=\"https:\/\/gymbeam.cz\/masla\" class=\"ek-link\">o\u0159echov\u00e1 m\u00e1sla<\/a>. Jejich porce odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b velikosti va\u0161eho palce, maxim\u00e1ln\u011b dvou. <\/li>\n\n\n\n<li><strong>Pijte neslazen\u00e9 n\u00e1poje, jako je \u010dist\u00e1 voda a \u010daje. <\/strong>Pro zpest\u0159en\u00ed pitn\u00e9ho re\u017eimu si m\u016f\u017eete vodu ochutit citronem nebo <strong>bezkalorick\u00fdm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sladidlem<\/a><\/strong>. Za den vypijte asi 30\u201345 ml vody na kilogram t\u011blesn\u00e9 hmotnosti. P\u0159i kojen\u00ed p\u0159idejte je\u0161t\u011b 700 ml nav\u00edc. Alice aktu\u00e1ln\u011b v\u00e1\u017e\u00ed 75 kg, co\u017e znamen\u00e1, \u017ee by za den m\u011bla vyp\u00edt minim\u00e1ln\u011b 3 litry. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 v\u00fdhody m\u00e1 zdrav\u00e9 stravov\u00e1n\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je to zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg\" alt=\"Jak j\u00edst podle zdrav\u00e9ho tal\u00ed\u0159e?\" class=\"wp-image-228011\" style=\"width:843px;height:787px\" title=\"Jak j\u00edst podle zdrav\u00e9ho tal\u00ed\u0159e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-planujte-a-pripravujte-si-jidlo-predem\"><span class=\"ez-toc-section\" id=\"7_Planujte_a_pripravujte_si_jidlo_predem\"><\/span>7. Pl\u00e1nujte a p\u0159ipravujte si j\u00eddlo p\u0159edem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S mal\u00fdm d\u00edt\u011btem nen\u00ed \u00fapln\u011b snadn\u00e9 naj\u00edt si ka\u017ed\u00fd den \u010das na p\u0159\u00edpravu \u010derstv\u00e9ho j\u00eddla. Alice se proto nau\u010dila p\u0159ipravovat j\u00eddlo dop\u0159edu, aby m\u011bla porci vyv\u00e1\u017een\u00e9ho j\u00eddla v\u017edy k dispozici. Sna\u017e\u00ed se co nejv\u00edce vyu\u017e\u00edvat \u010das, kdy d\u00edt\u011b sp\u00ed nebo se o n\u011bj star\u00e1 partner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jak-si-usnadnit-pripravu-jidla-pri-hubnuti\">Jak si usnadnit p\u0159\u00edpravu j\u00eddla p\u0159i hubnut\u00ed?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sna\u017ete si napl\u00e1novat, co budete n\u00e1sleduj\u00edc\u00ed 2\u20133 dny j\u00edst,<\/strong> a podle toho ud\u011blejte n\u00e1kup.<\/li>\n\n\n\n<li><strong>Va\u0159te v\u017edy v\u00edce porc\u00ed najednou.<\/strong> Nava\u0159te si n\u011bkolik porc\u00ed p\u0159\u00edloh, masa a jin\u00fdch zdroj\u016f b\u00edlkovin na 2\u20133 dny dop\u0159edu. Jednotliv\u00e1 j\u00eddla si rozd\u011blte do krabi\u010dek a ulo\u017ete do lednice. P\u0159ed konzumac\u00ed sta\u010d\u00ed krabi\u010dku oh\u0159\u00e1t a j\u00eddlo doplnit o \u010derstvou zeleninu. Pokud v\u00e1m nevad\u00ed j\u00edst v\u00edce dn\u00ed za sebou stejn\u00e1 j\u00eddla, uva\u0159te si n\u011bkolik porc\u00ed alespo\u0148 dvou j\u00eddel, kter\u00e1 budete m\u00edt k ob\u011bdu a ve\u010de\u0159i.&nbsp;<\/li>\n\n\n\n<li><strong>J\u00eddlo nav\u00edc si zamrazte. <\/strong>Nemus\u00edte tak vyhazovat porci, kterou nest\u00edh\u00e1te sn\u00edst. V mraz\u00e1ku si pokrm udr\u017e\u00ed \u010derstvost del\u0161\u00ed dobu. M\u016f\u017eete jej pak po rozmrazen\u00ed vyu\u017e\u00edt ve chv\u00edli, kdy nebude na va\u0159en\u00ed \u010das.<\/li>\n\n\n\n<li><strong>Vyb\u00edrejte j\u00eddla, kter\u00e1 jsou snadn\u00e1 na p\u0159\u00edpravu.<\/strong> T\u0159eba takov\u00fd kuskus s tofu restovan\u00fdm na p\u00e1nvi se zeleninou m\u00e1te hotov\u00fd do 10 minut. Mezi dal\u0161\u00ed rychl\u00e1 j\u00eddla pat\u0159\u00ed t\u011bstoviny s restovan\u00fdm <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edm masem <\/a>nebo tortilla se \u0161unkou a mozzarellou.<\/li>\n\n\n\n<li><strong>Nachystejte si sva\u010diny.<\/strong> N\u011bkdy se m\u016f\u017ee st\u00e1t, \u017ee nebude \u010das na tepl\u00e9 j\u00eddlo. M\u011bjte tak k dispozici zdrav\u00e9 snacky, kter\u00e9 v\u00e1s zasyt\u00ed. Hodit se m\u016f\u017ee celozrnn\u00e9 pe\u010divo s ryb\u00ed pomaz\u00e1nkou, \u0161unkou \u010di s\u00fdrem, b\u00edl\u00fd jogurt s m\u00fcsli, sm\u011bs o\u0159ech\u016f s porc\u00ed \u010derstv\u00e9ho ovoce nebo ban\u00e1n se l\u017ei\u010dkou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u m\u00e1sla<\/a>.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>M\u011bjte doma z\u00e1sobu zeleniny. <\/strong>Klidn\u011b si na 1\u20132 dny dop\u0159edu nakr\u00e1jejte mrkev, okurku, papriku a dal\u0161\u00ed druhy zeleniny. Tu ulo\u017ete do uzav\u00edrateln\u00fdch krabi\u010dek nebo skleni\u010dek napln\u011bn\u00fdch \u010distou vodou. V nich z\u016fstane nakr\u00e1jen\u00e1 zelenina d\u00e9le \u010derstv\u00e1 a k\u0159upav\u00e1. Budete tak m\u00edt po ruce skv\u011bl\u00fd zdroj vl\u00e1kniny, kter\u00fd kdykoliv pom\u016f\u017ee s pocitem nasycen\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201319]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraci na j\u00eddla, kter\u00e1 si m\u016f\u017eete nachystat do krabi\u010dek, najdete v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-sportujte-tak-jak-vam-to-jen-vyhovuje\"><span class=\"ez-toc-section\" id=\"8_Sportujte_tak_jak_vam_to_jen_vyhovuje\"><\/span>8. Sportujte tak, jak v\u00e1m to jen vyhovuje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohyb m\u00e1 nejen v obdob\u00ed po porodu \u0159adu benefit\u016f. <strong>Pom\u00e1h\u00e1 s hubnut\u00edm i posilov\u00e1n\u00edm cel\u00e9ho t\u011bla. <\/strong>Cvi\u010den\u00ed je tak\u00e9 skv\u011bl\u00e1 forma relaxace a odreagov\u00e1n\u00ed od ka\u017edodenn\u00edch starost\u00ed, d\u00edky kter\u00e9mu budete l\u00e9pe zvl\u00e1dat stres a kvalitn\u011bji sp\u00e1t. Alice chod\u00ed ka\u017ed\u00fd den na 30minutov\u00e9 proch\u00e1zky, k tomu se v\u011bnuje cvik\u016fm na pos\u00edlen\u00ed p\u00e1nevn\u00edho dna a 2kr\u00e1t t\u00fddn\u011b cvi\u010d\u00ed 20\u201330 minut doma s vlastn\u00ed vahou.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg\" alt=\"Jak za\u010d\u00edt sportovat po porodu?\" class=\"wp-image-312789\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg 819w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00-320x400.jpeg 320w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"jak-zacit-sportovat-po-porodu\">Jak za\u010d\u00edt sportovat po porodu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010dn\u011bte s proch\u00e1zkami.<\/strong> D\u00edky p\u0159idan\u00e9 z\u00e1t\u011b\u017ei ve form\u011b ko\u010d\u00e1rku sp\u00e1l\u00edte v\u00edce kalori\u00ed ne\u017e p\u0159i b\u011b\u017en\u00e9 ch\u016fzi.  <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>P\u0159idejte cviky na pos\u00edlen\u00ed p\u00e1nevn\u00edho dna (Kegelovy cviky).<\/strong> P\u0159i nich se kontrolovan\u011b stahuj\u00ed a uvol\u0148uj\u00ed svaly v oblasti p\u00e1nve. V\u011bt\u0161inou je mo\u017en\u00e9 s nimi za\u010d\u00edt ji\u017e n\u011bkolik dn\u00ed po porodu s v\u00fdjimkou \u017een, u kter\u00fdch byl proveden c\u00edsa\u0159sk\u00fd \u0159ez. Pomohou zabr\u00e1nit poklesu b\u0159i\u0161n\u00edch org\u00e1n\u016f a tak\u00e9 s inkontinenc\u00ed a zkvalitn\u011bn\u00edm sexu\u00e1ln\u00edho \u017eivota. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/li>\n\n\n\n<li><strong>Pokud m\u00e1te diagnostikovanou diast\u00e1zu<\/strong> (rozestup b\u0159i\u0161n\u00edch sval\u016f), nav\u0161tivte fyzioterapeuta, kter\u00fd v\u00e1m pom\u016f\u017ee vybrat vhodn\u00e9 cviky a probl\u00e9mu se za chv\u00edli zbavit. Klasick\u00e9 sed-lehy rad\u011bji nezkou\u0161ejte. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/li>\n\n\n\n<li><strong>Po \u0161estined\u011bl\u00ed <\/strong>nebo a\u017e se budete c\u00edtit p\u0159ipraven\u00e9<strong> p\u0159idejte dal\u0161\u00ed formy pohybu<\/strong>. Vyberte si aktivitu, kter\u00e1 v\u00e1s bude bavit, a za\u010dn\u011bte s n\u00ed pozvolna. Nemus\u00edte hned b\u011bhat des\u00edtky kilometr\u016f t\u00fddn\u011b, jak jste byla zvykl\u00e1 p\u0159ed ot\u011bhotn\u011bn\u00edm. Intenzitu a d\u00e9lku cvi\u010den\u00ed zvy\u0161ujte postupn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte t\u0159eba j\u00f3gu, pilates, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>j\u00edzdu na kole<\/strong><\/a> \u010di rotopedu nebo plav\u00e1n\u00ed (a\u017e nebudete krv\u00e1cet).<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2dc93974-e416-4a59-b2d9-f46129300b72\">\n<li><strong>Je\u0161t\u011b p\u016fl roku po porodu m\u016f\u017eete m\u00edt nestabiln\u00ed klouby,<\/strong> proto si dejte pozor na v\u00fdskoky a zved\u00e1n\u00ed t\u011b\u017ek\u00fdch \u010dinek. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte cvi\u010den\u00ed doma. <\/strong>U\u0161et\u0159\u00edte tak \u010das a m\u016f\u017eete se do posilov\u00e1n\u00ed pustit, kdykoliv pro sebe najdete p\u00e1r minut. Ze za\u010d\u00e1tku v\u00e1m budou sta\u010dit cviky s vlastn\u00ed vahou. S t\u00edm, jak budete s\u00edlit, pak m\u016f\u017eete p\u0159idat \u010dinky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/posilovaci-gumy-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">posilovac\u00ed gumy<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zavesny-posilovaci-system-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1v\u011bsn\u00fd posilovac\u00ed syst\u00e9m<\/a>.<\/li>\n\n\n\n<li><strong>Sna\u017ete se sportu v\u011bnovat ka\u017ed\u00fd den minim\u00e1ln\u011b 30 minut. <\/strong>Po\u010d\u00edtaj\u00ed se i krat\u0161\u00ed 10minutov\u00e9 bloky cvi\u010den\u00ed, kter\u00e9 zvl\u00e1dnete odcvi\u010dit n\u011bkolikr\u00e1t denn\u011b.<\/li>\n\n\n\n<li><strong>P\u0159i cvi\u010den\u00ed si dejte pozor na spr\u00e1vnou techniku<\/strong> a \u0159i\u010fte se tak\u00e9 sign\u00e1ly va\u0161eho t\u011bla. Pokud pro v\u00e1s bude n\u011bjak\u00fd cvik nep\u0159\u00edjemn\u00fd, rad\u011bji jej zat\u00edm vynechejte.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraci na cviky s vlastn\u00ed vahou najdete v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-doprejte-si-odpocinek\"><span class=\"ez-toc-section\" id=\"9_Doprejte_si_odpocinek\"><\/span>9. Dop\u0159ejte si odpo\u010dinek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kvalitn\u00ed sp\u00e1nek a odpo\u010dinek<\/strong> je p\u0159i hubnut\u00ed stejn\u011b d\u016fle\u017eit\u00fd jako strava a cvi\u010den\u00ed. S mal\u00fdm d\u00edt\u011btem se m\u016f\u017ee st\u00e1t, \u017ee p\u0159es noc nenasp\u00edte ani 5 hodin. Sp\u00e1nkov\u00fd deficit pak zkuste co nejv\u00edce doh\u00e1n\u011bt p\u0159es den pomoc\u00ed \u0161lof\u00edk\u016f spole\u010dn\u011b s d\u00edt\u011btem nebo kdy\u017e jej hl\u00edd\u00e1 n\u011bkdo jin\u00fd.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pot\u00ed\u017ee se sp\u00e1nkem<\/a>, dejte si pozor na p\u0159\u00edjem kofeinu v odpoledn\u00edch a ve\u010dern\u00edch hodin\u00e1ch. Naru\u0161it jej mohou tak\u00e9 t\u011b\u017ek\u00e1 j\u00eddla kr\u00e1tce p\u0159ed ulehnut\u00edm do postele. P\u0159edt\u00edm se tak\u00e9 vyh\u00fdbejte brouzd\u00e1n\u00ed po internetu nebo sledov\u00e1n\u00ed televize. Chytr\u00fd telefon vym\u011b\u0148te za kn\u00ed\u017eku, kter\u00e1 v\u00e1m pom\u016f\u017ee navodit relaxa\u010dn\u00ed atmosf\u00e9ru a snadn\u011bji usnout.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud z\u00edsk\u00e1te p\u0159es den chvilku pro sebe, zajd\u011bte na mas\u00e1\u017e, dop\u0159ejte si bublinkovou koupel, \u010dt\u011bte si nebo nav\u0161tivte kamar\u00e1dku. <strong>Kdy\u017e budete dostate\u010dn\u011b fyzicky i du\u0161evn\u011b odpo\u010dat\u00e1, v\u0161e p\u016fjde tak n\u011bjak snadn\u011bji.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O v\u00fdhod\u00e1ch sp\u00e1nku si v\u00edce p\u0159e\u010dtete v na\u0161em \u010dl\u00e1nku<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg\" alt=\"Sp\u00e1nek a odpo\u010dinek  je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd\" class=\"wp-image-312803\" style=\"width:843px;height:562px\" title=\"Sp\u00e1nek a odpo\u010dinek  je p\u0159i hubnut\u00ed d\u016fle\u017eit\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"10-sdilejte-svou-cestu-s-kamaradkou-a-s-nikym-se-nesrovnavejte\"><span class=\"ez-toc-section\" id=\"10_Sdilejte_svou_cestu_s_kamaradkou_a_s_nikym_se_nesrovnavejte\"><\/span>10. Sd\u00edlejte svou cestu s kamar\u00e1dkou a s nik\u00fdm se nesrovn\u00e1vejte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkdy je n\u00e1ro\u010dn\u00e9 skloubit p\u00e9\u010di o d\u00edt\u011b, dom\u00e1cnost, cvi\u010den\u00ed, va\u0159en\u00ed, partnersk\u00e9 i rodinn\u00e9 vztahy a nezbl\u00e1znit se z toho. Alici v tom hodn\u011b pom\u00e1h\u00e1 kamar\u00e1dka Patricie, se kterou chod\u00ed cvi\u010dit a sd\u00edl\u00ed s n\u00ed v\u0161echny pochybnosti i \u00fasp\u011bchy. Nemus\u00edte hned za\u010d\u00edt chodit na skupinov\u00e9 lekce a seznamovat se s nov\u00fdmi lidmi, kdy\u017e se v\u00e1m do toho moc nechce. <strong>Sta\u010d\u00ed si naj\u00edt n\u011bkoho, s k\u00fdm budete svou cestu sd\u00edlet a podporovat, motivovat a inspirovat se navz\u00e1jem.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dejte ale pozor na p\u0159ehnan\u00e9 srovn\u00e1v\u00e1n\u00ed,<\/strong> a\u0165 u\u017e s kamar\u00e1dkami, nebo celebritami. Ka\u017ed\u00e1 z n\u00e1s je jin\u00e1. A to, \u017ee zn\u00e1m\u00e1 here\u010dka m\u011bla sv\u00e1 t\u011bhotensk\u00e1 kila pry\u010d m\u011bs\u00edc od porodu, neznamen\u00e1, \u017ee na to \u0161la zdrav\u00fdm a udr\u017eiteln\u00fdm zp\u016fsobem. Zam\u011b\u0159te se \u010dist\u011b na sebe a sv\u016fj progres.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg\" alt=\"P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00e9 se nesrovn\u00e1vat\" class=\"wp-image-312819\" style=\"width:843px;height:562px\" title=\"P\u0159i hubnut\u00ed je d\u016fle\u017eit\u00e9 se nesrovn\u00e1vat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika, kter\u00e1 je d\u016fle\u017eit\u00e9 zohlednit. Stravu si novope\u010den\u00e1 maminka uprav\u00ed podle toho, jestli koj\u00ed, a vy\u0159ad\u00ed potraviny s vysok\u00fdm obsahem tuku a cukru. J\u00eddeln\u00ed\u010dek si pak sestav\u00ed z<strong> kvalitn\u00edch potravin<\/strong> podle z\u00e1sad zdrav\u00e9ho tal\u00ed\u0159e. K tomu p\u0159id\u00e1 <strong>proch\u00e1zky, cviky na pos\u00edlen\u00ed p\u00e1nevn\u00edho dna<\/strong> a postupn\u011b se m\u016f\u017ee za\u010d\u00edt vracet k obl\u00edben\u00fdm sport\u016fm. N\u00e1ro\u010dn\u00e9 dny je pak dobr\u00e9 (dle mo\u017enost\u00ed) kompenzovat<strong> dostate\u010dn\u00fdm sp\u00e1nkem a odpo\u010dinkem, <\/strong>kter\u00fd jej\u00ed sna\u017een\u00ed celkov\u011b podpo\u0159\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi kamar\u00e1dkami novope\u010denou maminku, kter\u00e1 se sna\u017e\u00ed zhubnout? Sd\u00edlejte s n\u00ed tento \u010dl\u00e1nek. Zm\u00edn\u011bn\u00e9 rady j\u00ed mohou s hubnut\u00edm pomoci.<\/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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Jak zdrav\u011b zhubnout po porodu? V \u010dl\u00e1nku se dozv\u00edte, kter\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, jak za\u010d\u00edt s cvi\u010den\u00edm a jakou roli hraje p\u0159i hubnut\u00ed kojen\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":312665,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6453,6369,6669,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-312662","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-cviceni","9":"tag-hubnuti","10":"tag-jidelnicek","11":"tag-zdravi","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zhubnout po porodu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika. Jak\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku a jak bezpe\u010dn\u011b za\u010d\u00edt cvi\u010dit? V\u0161e najdete v \u010dl\u00e1nku.\" \/>\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\/jak-zhubnout-po-porodu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak zhubnout po porodu? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika. Jak\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku a jak bezpe\u010dn\u011b za\u010d\u00edt cvi\u010dit? V\u0161e najdete v \u010dl\u00e1nku.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-22T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-03T11:56:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/1-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Jak zhubnout po porodu?\",\"datePublished\":\"2021-11-22T09:00:00+00:00\",\"dateModified\":\"2023-11-03T11:56:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/\"},\"wordCount\":4115,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png\",\"keywords\":[\"cvi\u010den\u00ed\",\"hubnut\u00ed\",\"j\u00eddeln\u00ed\u010dek\",\"zdrav\u00ed\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/\",\"name\":\"Jak zhubnout po porodu? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png\",\"datePublished\":\"2021-11-22T09:00:00+00:00\",\"dateModified\":\"2023-11-03T11:56:14+00:00\",\"description\":\"Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika. Jak\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku a jak bezpe\u010dn\u011b za\u010d\u00edt cvi\u010dit? V\u0161e najdete v \u010dl\u00e1nku.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak zhubnout po porodu?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Jak zhubnout po porodu?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jak zhubnout po porodu? - GymBeam Blog","description":"Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika. Jak\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku a jak bezpe\u010dn\u011b za\u010d\u00edt cvi\u010dit? V\u0161e najdete v \u010dl\u00e1nku.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/jak-zhubnout-po-porodu\/","og_type":"article","og_title":"Jak zhubnout po porodu? - GymBeam Blog","og_description":"Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika. Jak\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku a jak bezpe\u010dn\u011b za\u010d\u00edt cvi\u010dit? V\u0161e najdete v \u010dl\u00e1nku.","og_url":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/","og_site_name":"GymBeam Blog","article_published_time":"2021-11-22T09:00:00+00:00","article_modified_time":"2023-11-03T11:56:14+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/1-1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Jak zhubnout po porodu?","datePublished":"2021-11-22T09:00:00+00:00","dateModified":"2023-11-03T11:56:14+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/"},"wordCount":4115,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png","keywords":["cvi\u010den\u00ed","hubnut\u00ed","j\u00eddeln\u00ed\u010dek","zdrav\u00ed"],"articleSection":["Jak zhubnout"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/","url":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/","name":"Jak zhubnout po porodu? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png","datePublished":"2021-11-22T09:00:00+00:00","dateModified":"2023-11-03T11:56:14+00:00","description":"Hubnut\u00ed po porodu m\u00e1 sv\u00e1 specifika. Jak\u00fdm potravin\u00e1m se p\u0159i kojen\u00ed vyhnout, na co se zam\u011b\u0159it v j\u00eddeln\u00ed\u010dku a jak bezpe\u010dn\u011b za\u010d\u00edt cvi\u010dit? V\u0161e najdete v \u010dl\u00e1nku.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/1-1.png","width":1200,"height":628,"caption":"Jak zhubnout po porodu?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/jak-zhubnout-po-porodu\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Jak zhubnout po porodu?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/312662","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=312662"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/312662\/revisions"}],"predecessor-version":[{"id":507109,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/312662\/revisions\/507109"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/312665"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=312662"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=312662"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=312662"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=312662"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=312662"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}