{"id":313311,"date":"2021-11-24T13:12:34","date_gmt":"2021-11-24T12:12:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313311"},"modified":"2024-12-10T13:20:26","modified_gmt":"2024-12-10T12:20:26","slug":"jak-pect-zdraveji-nejen-o-vanocich","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-pect-zdraveji-nejen-o-vanocich\/","title":{"rendered":"Jak p\u00e9ct zdrav\u011bji nejen o V\u00e1noc\u00edch?"},"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-pect-zdraveji-nejen-o-vanocich\/#Proc_dat_sanci_zdravejsimu_peceni\" title=\"Pro\u010d d\u00e1t \u0161anci zdrav\u011bj\u0161\u00edmu pe\u010den\u00ed?\">Pro\u010d d\u00e1t \u0161anci zdrav\u011bj\u0161\u00edmu pe\u010den\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-pect-zdraveji-nejen-o-vanocich\/#Jak_nahradit_rafinovanou_psenicnou_mouku\" title=\"Jak nahradit rafinovanou p\u0161eni\u010dnou mouku?\">Jak nahradit rafinovanou p\u0161eni\u010dnou mouku?<\/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-pect-zdraveji-nejen-o-vanocich\/#Jak_nahradit_cukr\" title=\"Jak nahradit cukr?\">Jak nahradit cukr?<\/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-pect-zdraveji-nejen-o-vanocich\/#Jak_nahradit_klasicke_maslo\" title=\"Jak nahradit klasick\u00e9 m\u00e1slo?\">Jak nahradit klasick\u00e9 m\u00e1slo?<\/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-pect-zdraveji-nejen-o-vanocich\/#Jak_pridat_do_dezertu_vice_bilkovin\" title=\"Jak p\u0159idat do dezertu v\u00edce b\u00edlkovin?\">Jak p\u0159idat do dezertu v\u00edce b\u00edlkovin?<\/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-pect-zdraveji-nejen-o-vanocich\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kdo by odolal \u010derstv\u011b upe\u010den\u00e9mu dortu nebo lahodn\u00fdm bucht\u00e1m od babi\u010dky? A t\u00edm sp\u00ed\u0161 o V\u00e1noc\u00edch. Ka\u017ed\u00fd den je na stole n\u011bkolik druh\u016f cukrov\u00ed a vy nev\u00edte, co si d\u00e1t d\u0159\u00edve. V\u011bt\u0161ina t\u011bchto sladkost\u00ed m\u00e1 ale krom\u011b lahodn\u00e9 chuti zpravidla i n\u011bkolik dal\u0161\u00edch spole\u010dn\u00fdch vlastnost\u00ed \u2013 <strong>n\u00edzk\u00fd pod\u00edl vl\u00e1kniny, b\u00edlkovin, a naopak vysok\u00fd obsah cukru a tuku. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud bude kousek t\u011bchto dobrot sou\u010d\u00e1st\u00ed jinak pestr\u00e9ho a vyv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku s dostatkem v\u0161ech \u017eivin, nemus\u00edte se t\u00edm nijak tr\u00e1pit. V p\u0159\u00edpad\u011b, \u017ee t\u011bmito sladkostmi pravideln\u011b nahrazujete sn\u00eddan\u011b a sva\u010diny, m\u016f\u017eete tak nev\u011bdomky zvy\u0161ovat sv\u016fj denn\u00ed kalorick\u00fd p\u0159\u00edjem. Postupn\u011b pak nejsp\u00ed\u0161 za\u010dne nar\u016fstat i va\u0161e hmotnost. V dne\u0161n\u00edm \u010dl\u00e1nku si proto uk\u00e1\u017eeme, jak m\u016f\u017eete p\u00e9ct zdrav\u011bji a <strong>ud\u011blat z klasick\u00e9ho dortu vyv\u00e1\u017eenou sn\u00eddani <\/strong>plnou b\u00edlkovin.&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\"><span class=\"ez-toc-section\" id=\"Proc_dat_sanci_zdravejsimu_peceni\"><\/span>Pro\u010d d\u00e1t \u0161anci zdrav\u011bj\u0161\u00edmu pe\u010den\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sladkosti si nemus\u00edte odp\u00edrat <\/strong>ani v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte zhubnout nebo udr\u017eovat t\u011blesnou hmotnost. Pokud ale m\u00e1te v kalorick\u00e9m deficitu p\u0159ijmout nap\u0159\u00edklad 1800 kcal, ale d\u00e1te si k sn\u00eddani kus dortu (500 kcal) a na sva\u010dinu tal\u00ed\u0159 cukrov\u00ed (600 kcal) bohat\u00e9ho na cukr a tuk, nejsp\u00ed\u0161 v\u00e1m nebude sta\u010dit na zbytek dne 700 kcal. <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<p>Sv\u016fj p\u0159\u00edjem pak pravd\u011bpodobn\u011b p\u0159e\u0161vihnete. A pokud se p\u0159eci jen udr\u017e\u00edte na 1800 kcal, je dost mo\u017en\u00e9, \u017ee nezvl\u00e1dnete zb\u00fdvaj\u00edc\u00edmi j\u00eddly pokr\u00fdt dostatek v\u0161ech mikro\u017eivin i makro\u017eivin, a to zejm\u00e9na b\u00edlkovin. Je na m\u00edst\u011b br\u00e1t ohled tak\u00e9 na to, \u017ee u b\u011b\u017en\u00e9 populace by <strong>cukr m\u011bl tvo\u0159it maxim\u00e1ln\u011b 10 % celkov\u00e9ho denn\u00edho p\u0159\u00edjmu.<\/strong> Dokonce se zva\u017euje zp\u0159\u00edsn\u011bn\u00ed doporu\u010den\u00ed na pouh\u00fdch 5 %. To s t\u011bmito sladkostmi v j\u00eddeln\u00ed\u010dku spln\u00edte jen t\u011b\u017eko. <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<p>Ale nebojte, nikdo v\u00e1m nebude va\u0161e milovan\u00e9 dobroty odp\u00edrat. Jen si dnes uk\u00e1\u017eeme, jak m\u016f\u017eete \u010d\u00e1ste\u010dn\u011b <strong>nahradit n\u011bkter\u00e9 suroviny vhodn\u011bj\u0161\u00ed alternativou,<\/strong> a vytvo\u0159it tak vyv\u00e1\u017een\u011bj\u0161\u00ed a \u010dasto i m\u00e9n\u011b kalorickou sladkost. D\u00edky tomu budete moci \u010dast\u011bji <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mlsat bez zbyte\u010dn\u00e9ho p\u0159ib\u00edr\u00e1n\u00ed.<\/a>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_nahradit_rafinovanou_psenicnou_mouku\"><\/span>Jak nahradit rafinovanou p\u0161eni\u010dnou mouku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0161eni\u010dn\u00e1 mouka<\/strong> je z\u00e1kladem tis\u00edc\u016f recept\u016f na dezerty, buchty, kol\u00e1\u010de, su\u0161enky a dal\u0161\u00ed dobroty, se kter\u00fdmi se ka\u017ed\u00fd den setk\u00e1v\u00e1me. Ale nejde jen o sladkosti. P\u0161eni\u010dn\u00e1 mouka je z\u00e1kladem tak\u00e9 dal\u0161\u00edho slan\u00e9ho a k\u0159upav\u00e9ho pe\u010diva. V\u011b\u0159\u00edm tedy, \u017ee kdy\u017e doma vyt\u00e1hnete rodinnou kucha\u0159ku, tak i v n\u00ed najdete plno recept\u016f s touto moukou. Ale nebojte, <strong>nebudeme v\u00e1m tvrdit, \u017ee p\u0161enice zp\u016fsobuje tloustnut\u00ed a \u017ee je lepek zabij\u00e1k \u0161t\u00edhl\u00e9 postavy. <\/strong>To je d\u00e1vno vyvr\u00e1cen\u00fd m\u00fdtus, kter\u00fd jsme rozebrali bl\u00ed\u017ee v \u010dl\u00e1nku v\u011bnovan\u00e9mu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/je-hubnuti-na-bezlepkove-strave-opravdu-rychle-a-trvale-udrzitelne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hubnut\u00ed a lepku.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se ale sna\u017e\u00edte p\u00e9ct zdrav\u011bji a vytvo\u0159it sladkost, kter\u00e1 z\u00e1rove\u0148 i <strong>zasyt\u00ed, <\/strong>m\u016f\u017ee b\u00fdt probl\u00e9mem<strong> n\u00edzk\u00fd obsah vl\u00e1kniny v t\u00e9to mouce.<\/strong> P\u0159i jej\u00edm zpracov\u00e1n\u00ed toti\u017e doch\u00e1z\u00ed k odd\u011blen\u00ed endospermu (vnit\u0159n\u00ed \u010d\u00e1st zrna) od otrub a kl\u00ed\u010dk\u016f, kter\u00e9 nejsou sou\u010d\u00e1st\u00ed rafinovan\u00e9 mouky. Pr\u00e1v\u011b ty ale obsahuj\u00ed zm\u00edn\u011bnou vl\u00e1kninu a dal\u0161\u00ed cenn\u00e9 \u017eiviny, o kter\u00e9 je pak<strong> v\u00fdsledn\u00fd produkt ochuzen\u00fd.<\/strong> Zkuste proto rafinovanou p\u0161eni\u010dnou mouku alespo\u0148 \u010d\u00e1ste\u010dn\u011b nahradit n\u011bkterou z t\u011bchto alternativ. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/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=\"816\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/mouky-816x1124.jpg\" alt=\"Jak nahradit rafinovanou p\u0161eni\u010dnou mouku?\" class=\"wp-image-313451\" title=\"Jak nahradit rafinovanou p\u0161eni\u010dnou mouku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-816x1124.jpg 816w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-290x400.jpg 290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-1115x1536.jpg 1115w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-1486x2048.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/mouky-scaled.jpg 1858w\" sizes=\"auto, (max-width: 816px) 100vw, 816px\" \/><\/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\">1. \u0160paldov\u00e1 celozrnn\u00e1 hladk\u00e1 mouka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-spaldova-mouka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160paldov\u00e1 celozrnn\u00e1 hladk\u00e1 mouka<\/strong><\/a> se oproti rafinovan\u00e9 mouce vyr\u00e1b\u00ed <strong>mlet\u00edm cel\u00fdch zrn, <\/strong>d\u00edky \u010demu\u017e si zachov\u00e1v\u00e1 cenn\u00e9 \u017eiviny. M\u00e1 <strong>vysok\u00fd obsah vl\u00e1kniny, <\/strong>kter\u00e1 je d\u016fle\u017eit\u00e1 pro spr\u00e1vn\u00e9 tr\u00e1ven\u00ed, a nav\u00edc zpomaluje vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin. Ve srovn\u00e1n\u00ed s rafinovanou moukou m\u00e1 <strong>ni\u017e\u0161\u00ed glykemick\u00fd index, <\/strong>a nejsp\u00ed\u0161 se tak po sn\u011bden\u00ed j\u00eddla z n\u00ed budete c\u00edtit tak\u00e9 <strong>d\u00e9le syti.<\/strong> Vyu\u017e\u00edt ji m\u016f\u017eete t\u0159eba p\u0159i p\u0159\u00edprav\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-fluffy-souffle-pancakes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nad\u00fdchan\u00fdch souffle pala\u010dinek<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-vanocka-s-jemnou-vanilkovou-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1no\u010dky<\/a>.&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\">2. \u017ditn\u00e1 celozrnn\u00e1 hladk\u00e1 mouka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-zitna-mouka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017ditn\u00e1 celozrnn\u00e1 hladk\u00e1 mouka<\/strong><\/a> se m\u016f\u017ee tak\u00e9 pochlubit <strong>vysok\u00fdm obsahem zdrav\u00ed prosp\u011b\u0161n\u00fdch l\u00e1tek, jako je t\u0159eba vl\u00e1knina.<\/strong> D\u00edky sv\u00e9 hutn\u011bj\u0161\u00ed konzistenci se perfektn\u011b hod\u00ed do pala\u010dinek, kol\u00e1\u010d\u016f a jin\u00e9ho slan\u00e9ho i sladk\u00e9ho pe\u010diva. P\u0159i p\u0159\u00edprav\u011b t\u011bst je ale vhodn\u00e9 pou\u017e\u00edvat ji v kombinaci s dal\u0161\u00ed moukou, abyste se neochudili o nad\u00fdchanou strukturu.<\/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\">3. P\u0161eni\u010dn\u00e1 celozrnn\u00e1 hladk\u00e1 mouka&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-psenicna-mouka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u0161eni\u010dn\u00e1 celozrnn\u00e1 hladk\u00e1 mouka<\/strong><\/a><strong> <\/strong>se od \u201cklasick\u00e9\u201d p\u0161eni\u010dn\u00e9 mouky li\u0161\u00ed sv\u00fdm zpracov\u00e1n\u00edm. P\u0159i mlet\u00ed toti\u017e nedoch\u00e1z\u00ed k odd\u011blen\u00ed vnit\u0159n\u00ed \u010d\u00e1sti zrna od vn\u011bj\u0161\u00ed, d\u00edky \u010demu\u017e si <strong>mouka zachov\u00e1v\u00e1 vy\u0161\u0161\u00ed mno\u017estv\u00ed cenn\u00fdch \u017eivin.<\/strong> M\u016f\u017ee se tak pochlubit nap\u0159\u00edklad i vysok\u00fdm obsahem vl\u00e1kniny, d\u00edky kter\u00e9 jsou sladkosti z n\u00ed zpravidla syt\u011bj\u0161\u00ed. Co takhle zkusit t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-jablecny-kolac-provoneny-skorici\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1\u010dn\u00fd jable\u010dn\u00fd kol\u00e1\u010d se sko\u0159ic\u00ed?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Mandlov\u00e1 mouka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-mandlova-mouka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mandlov\u00e1 mouka<\/strong><\/a> je alternativa klasick\u00e9 mouky, kterou si obl\u00edbili p\u0159edev\u0161\u00edm celiaci a dal\u0161\u00ed lid\u00e9, kte\u0159\u00ed se vyh\u00fdbaj\u00ed lepku. Vyr\u00e1b\u00ed se z loupan\u00fdch nebo neloupan\u00fdch jader <a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandl\u00ed<\/a>, kter\u00e1 dod\u00e1vaj\u00ed v\u00fdsledn\u00fdm pokrm\u016fm specifickou chu\u0165 a v\u016fni. <strong>M\u00e1 vysok\u00fd obsah vl\u00e1kniny<\/strong> a je i <strong>zdrojem b\u00edlkovin.<\/strong> Pokud ji budete pou\u017e\u00edvat p\u0159i pe\u010den\u00ed, myslete na to, \u017ee ve srovn\u00e1n\u00ed s p\u0161eni\u010dnou moukou m\u00e1 <strong>vy\u0161\u0161\u00ed obsah tuku.<\/strong> Ve spojen\u00ed s t\u00edm se pak nab\u00edz\u00ed sn\u00ed\u017eit v receptu nap\u0159\u00edklad mno\u017estv\u00ed pou\u017eit\u00e9ho m\u00e1sla. Z mandlov\u00e9 mouky si m\u016f\u017eete p\u0159ipravit t\u0159eba popul\u00e1rn\u00ed makronky nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-na-nadychanou-kavovou-babovku-jako-od-babicky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nad\u00fdchanou k\u00e1vovou b\u00e1bovku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Tapiokov\u00e1 mouka<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tapiokova-mouka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tapiokov\u00e1 mouka<\/strong><\/a> je dal\u0161\u00ed bezlepkovou alternativou, kterou pou\u017e\u00edvaj\u00ed s oblibou p\u0159edev\u0161\u00edm celiaci. Jedn\u00e1 se o \u0161krob z hl\u00edz manioku jedl\u00e9ho, kter\u00fd <strong>m\u00e1 n\u00edzk\u00fd pod\u00edl tuku.<\/strong> Nev\u00fdhodou t\u00e9to mouky je ov\u0161em jej\u00ed n\u00edzk\u00fd pod\u00edl vl\u00e1kniny. Vzhledem k tomu, \u017ee se jedn\u00e1 o \u0161krob, m\u016f\u017eete ji pou\u017e\u00edt t\u0159eba p\u0159i zahu\u0161\u0165ov\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/puding-cs\/\" class=\"ek-link\">pudink\u016f <\/a>a kr\u00e9m\u016f.<\/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\">6. Kokosov\u00e1 mouka<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kokosova-mouka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kokosov\u00e1 mouka<\/strong><\/a> se zpravidla vyr\u00e1b\u00ed <strong>mlet\u00edm kokosov\u00e9 du\u017einy,<\/strong> kter\u00e1 dod\u00e1v\u00e1 j\u00eddl\u016fm lehce kokosov\u00fd n\u00e1dech. Jej\u00ed nejv\u011bt\u0161\u00ed p\u0159ednost\u00ed je pravd\u011bpodobn\u011b <strong>vysok\u00fd obsah b\u00edlkovin. <\/strong>\u010casto se objevuje v j\u00eddeln\u00ed\u010dku lid\u00ed, kte\u0159\u00ed se vyh\u00fdbaj\u00ed lepku. Vykouzlit z n\u00ed m\u016f\u017eete nap\u0159\u00edklad lahodn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kokosove-proteinove-kulicky-s-mandli-jako-raffaello\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00e9 kuli\u010dky<\/a> nebo proteinov\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-proteinovy-bezlepkovy-chleb\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bezlepkov\u00fd chl\u00e9b.<\/strong><\/a>&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\">7. Ovesn\u00e9 vlo\u010dky<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jemn\u00e9 ovesn\u00e9 vlo\u010dky<\/strong><\/a><strong> <\/strong>v receptech tak\u00e9 dok\u00e1\u017eou skv\u011ble nahradit klasickou mouku. Jejich v\u00fdhodou je, \u017ee u\u017e nepot\u0159ebuj\u00ed tepelnou \u00fapravu, a tak se daj\u00ed dob\u0159e vyu\u017e\u00edt jako z\u00e1klad nepe\u010den\u00fdch korpus\u016f. Nav\u00edc vynikaj\u00ed <strong>vysok\u00fdm obsahem vl\u00e1kniny <\/strong>a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch \u017eivin, co\u017e ocen\u00ed v\u0161ichni <strong>p\u0159\u00edznivci zdrav\u00e9ho \u017eivotn\u00edho stylu.<\/strong> Krom\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-ovesna-kase-pres-noc-s-pudinkem-a-cokoladovou-krustou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lahodn\u00fdch ka\u0161\u00ed<\/a> z nich m\u016f\u017eete p\u0159ipravit taky <a href=\"https:\/\/gymbeam.cz\/blog\/3-recepty-na-bananovy-chlebicek-plny-vlakniny-a-proteinu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00fd chleb\u00ed\u010dek<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bananove-livance-z-ovesnych-vlocek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e9 l\u00edvance<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o r\u016fzn\u00fdch druz\u00edch mouky, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/mouky-jejich-rozdily-vyuziti-nutricni-hodnoty-a-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mouky \u2013 jejich rozd\u00edly, vyu\u017eit\u00ed, nutri\u010dn\u00ed hodnoty a v\u00fdhody.<\/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-509188200-1124x749.jpg\" alt=\"Celozrnn\u00e1 mouka a ovesn\u00e9 vlo\u010dky jako zdrav\u011bj\u0161\u00ed n\u00e1hrada b\u00edl\u00e9 mouky\" class=\"wp-image-313315\" style=\"width:843px;height:562px\" title=\"Celozrnn\u00e1 mouka a ovesn\u00e9 vlo\u010dky jako zdrav\u011bj\u0161\u00ed n\u00e1hrada b\u00edl\u00e9 mouky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"6939,28936,79822,105964\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_nahradit_cukr\"><\/span>Jak nahradit cukr?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edte do pe\u010den\u00ed, bu\u010fte maxim\u00e1ln\u011b opatrn\u00ed a sami zhodno\u0165te, jestli dezert, kter\u00fd m\u00e1 v n\u00e1zvu \u201cbez cukru\u201d, tro\u0161ku neklame. Sama jsem se mnohokr\u00e1t setkala t\u0159eba s kol\u00e1\u010di, kter\u00e9 nesly n\u00e1zev \u201cbez cukru\u201d, ale v receptu byl<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/medy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>med<\/strong><\/a><strong> nebo rozma\u010dkan\u00fd ban\u00e1n.<\/strong> Je proto pot\u0159eba uv\u011bdomit si, \u017ee mezi cukry nepat\u0159\u00ed jen sachar\u00f3za, tedy klasick\u00fd b\u00edl\u00fd cukr. Potraviny p\u0159irozen\u011b obsahuj\u00ed tak\u00e9 dal\u0161\u00ed druhy cukru, jako je t\u0159eba gluk\u00f3za a frukt\u00f3za, kter\u00e9 najdeme pr\u00e1v\u011b v medu. Co v\u0161ak ale medu nem\u016f\u017eeme odep\u0159\u00edt, jsou jeho jedine\u010dn\u00e9 chu\u0165ov\u00e9 t\u00f3ny, kter\u00e9 dok\u00e1\u017eou ka\u017edou dobrotu vy\u0161vihnout na vy\u0161\u0161\u00ed \u00farove\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cukr ale rozhodn\u011b <strong>nen\u00ed \u017e\u00e1dn\u00fd b\u00edl\u00fd jed,<\/strong> kter\u00e9mu bychom se m\u011bli obloukem vyh\u00fdbat. Mus\u00edme si uv\u011bdomit, \u017ee funguje jako okam\u017eit\u00fd zdroj energie pro t\u011blesn\u00e9 bu\u0148ky. Probl\u00e9m ov\u0161em nast\u00e1v\u00e1 ve chv\u00edli, kdy m\u00e1me sedav\u00fd zp\u016fsob \u017eivota a j\u00edme cukru a\u017e moc. T\u00edm se dost\u00e1v\u00e1me do kalorick\u00e9ho nadbytku. T\u011blo nest\u00edh\u00e1 p\u0159ebyte\u010dn\u00fd cukr vyu\u017e\u00edt, a tak za\u010dne nadm\u011brnou energii ukl\u00e1dat ve form\u011b tuku. A my za\u010d\u00edn\u00e1me pomalu nab\u00edrat. I z tohoto d\u016fvodu by <strong>nem\u011bl cukr tvo\u0159it v\u00edce ne\u017e 10 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu. <\/strong>Skv\u011bl\u00fdm zp\u016fsobem, jak se nep\u0159ipravit o sladkou chu\u0165, ale omezit cukr, je pou\u017e\u00edvat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nahrady-cukru-ktere-sladidlo-je-pro-vas-nejvhodnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e9n\u011b kalorick\u00e9 alternativy.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20135]<\/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\">1. St\u00e9vie<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/stevie-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>St\u00e9vie<\/strong><\/a><strong> je sladidlo<\/strong> p\u0159\u00edrodn\u00edho p\u016fvodu, kter\u00e9 se vyr\u00e1b\u00ed <strong>z list\u016f rostliny st\u00e9vie sladk\u00e9<\/strong> (<em>Stevia rebaudiana<\/em>). M\u016f\u017ee m\u00edt a\u017e 300kr\u00e1t vy\u0161\u0161\u00ed sladivost ne\u017e cukr, tak\u017ee sta\u010d\u00ed p\u0159idat opravdu mal\u00e9 mno\u017estv\u00ed pro dosa\u017een\u00ed sladk\u00e9 chuti. Obsah kalori\u00ed v jedn\u00e9 porci je tak zanedbateln\u00fd. P\u0159ed pou\u017eit\u00edm myslete na to, \u017ee m\u00e1 st\u00e9vie sv\u016fj specifick\u00fd chu\u0165ov\u00fd oc\u00e1sek, kter\u00fd m\u016f\u017ee b\u00fdt pro n\u011bkoho nep\u0159\u00edjemn\u00fd.&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\">2. Erythritol<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Erythritol<\/strong><\/a><strong> je dal\u0161\u00ed bezkalorickou alternativou b\u011b\u017en\u00e9ho cukru. <\/strong>Jednodu\u0161e si tak m\u016f\u017eete osladit k\u00e1vu, jogurt nebo cokoliv jin\u00e9ho, ani\u017e byste p\u0159ijali n\u011bjak\u00e9 kalorie nav\u00edc.<strong> <\/strong>I kdy\u017e tento n\u00e1zev mo\u017en\u00e1 sly\u0161\u00edte poprv\u00e9, pravd\u011bpodobn\u011b jste se s n\u00edm u\u017e setkali. B\u011b\u017en\u011b se toti\u017e vyskytuje i v p\u0159\u00edrod\u011b v n\u011bkter\u00fdch druz\u00edch <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovoce<\/a> a zeleniny. Velkou v\u00fdhodou erythritolu je, \u017ee nem\u00e1 um\u011bl\u00fd oc\u00e1sek. V dezertech pak \u010dasto ani nepozn\u00e1te, \u017ee nebyly slazeny cukrem. Ve srovn\u00e1n\u00ed se sachar\u00f3zou (klasick\u00fd cukr) m\u00e1 erythritol p\u0159ibli\u017en\u011b<strong> 70% sladivost, <\/strong>a tak m\u016f\u017eete pou\u017e\u00edvat stejn\u00e9, p\u0159\u00edpadn\u011b lehce vy\u0161\u0161\u00ed mno\u017estv\u00ed ne\u017e u b\u011b\u017en\u00e9ho cukru.&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\">3. Xylitol<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Xylitol<\/strong><\/a> m\u016f\u017eete zn\u00e1t tak\u00e9 pod n\u00e1zvem b\u0159ezov\u00fd cukr a stejn\u011b jako erythritol se b\u011b\u017en\u011b nach\u00e1z\u00ed v ovoci i zelenin\u011b. M\u00e1 podobnou sladivost jako cukr, obsahuje ale <strong>o 40 % m\u00e9n\u011b kalori\u00ed.<\/strong> D\u00edky tomu je popul\u00e1rn\u00edm sladidlem lid\u00ed, kte\u0159\u00ed cht\u011bj\u00ed zhubnout. Ti si s n\u00edm r\u00e1di dochut\u00ed tepl\u00e9 i studen\u00e9 n\u00e1poje a s oblibou ho pou\u017e\u00edvaj\u00ed tak\u00e9 p\u0159i va\u0159en\u00ed a pe\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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg\" alt=\"Jak nahradit cukr?\" class=\"wp-image-313331\" style=\"width:843px;height:562px\" title=\"Jak nahradit cukr?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. \u010cekankov\u00fd sirup&nbsp;<\/h3>\n\n\n\n<p><strong>\u010cekankov\u00fd sirup <\/strong>je skv\u011blou volbou pro ty, kte\u0159\u00ed ve sv\u00e9m j\u00eddeln\u00ed\u010dku bojuj\u00ed i s nedostatkem vl\u00e1kniny. Je toti\u017e bohat\u00fd pr\u00e1v\u011b na <strong>vl\u00e1kninu, a pom\u016f\u017ee tak se spln\u011bn\u00edm jej\u00edho doporu\u010den\u00e9ho denn\u00edho p\u0159\u00edjmu.<\/strong> Jeho sladivost se d\u00e1 p\u0159irovnat k cukru, v receptech tak m\u016f\u017eete pou\u017e\u00edvat p\u0159ibli\u017en\u011b stejn\u00e9 mno\u017estv\u00ed. Ve srovn\u00e1n\u00ed s cukrem m\u00e1 \u010dekankov\u00fd sirup p\u0159ibli\u017en\u011b<strong> o 60 % m\u00e9n\u011b kalori\u00ed. <\/strong>To v\u0161ak neznamen\u00e1, \u017ee byste to s jeho p\u0159\u00edjmem m\u011bli p\u0159eh\u00e1n\u011bt. Vzhledem k vysok\u00e9mu obsahu vl\u00e1kniny by v\u00e1s pak mohly potr\u00e1pit tr\u00e1vic\u00ed obt\u00ed\u017ee.&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\">5. Zero sirupy a ochucovadla<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/ochucovadla-a-sladidla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zero sirupy a ochucovadla<\/strong><\/a> jsou skv\u011bl\u00fdm zp\u016fsobem, jak m\u016f\u017eete sv\u00e9 dezerty, ka\u0161e a dal\u0161\u00ed laskominy obohatit o<strong> \u010dokol\u00e1du, slan\u00fd karamel \u010di lahodn\u00e9 kokosov\u00e9 t\u00f3ny, <\/strong>ani\u017e byste v\u00fdrazn\u011b zv\u00fd\u0161ili obsah kalori\u00ed. Sta\u010d\u00ed p\u0159idat p\u00e1r <a href=\"https:\/\/gymbeam.cz\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dochucovac\u00edch kapek<\/a>, n\u011bkolik gram\u016f <a href=\"https:\/\/gymbeam.cz\/flavour-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ochucovac\u00edho pr\u00e1\u0161ku<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topping<\/a> a dobrota je na stole.&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\"><span class=\"ez-toc-section\" id=\"Jak_nahradit_klasicke_maslo\"><\/span>Jak nahradit klasick\u00e9 m\u00e1slo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete sn\u00ed\u017eit kalorickou hodnotu v\u00fdsledn\u00e9 dobroty, nab\u00edz\u00ed se jako prvn\u00ed <strong>sn\u00ed\u017eit mno\u017estv\u00ed tuku. <\/strong>Ten m\u00e1 toti\u017e ze v\u0161ech makro\u017eivin nejvy\u0161\u0161\u00ed kalorickou hodnotu. Jak se ale \u0159\u00edk\u00e1, kde je tuk, tam je chu\u0165. Pokud do receptu pat\u0159\u00ed 200 g m\u00e1sla, nem\u016f\u017eete m\u00edsto toho pou\u017e\u00edt jen 20 g a \u010dekat, \u017ee bude v\u00fdsledek stejn\u00fd. Bohu\u017eel nebude. Abyste sn\u00ed\u017eili kalorickou hodnotu, <strong>nesna\u017ete se tuku v receptu \u00fapln\u011b zbavit. <\/strong>Nahrazujte rad\u011bji jen jeho \u010d\u00e1st, nap\u0159\u00edklad polovinu nebo t\u0159etinu. U\u017e jen to m\u00e1 na v\u00fdslednou kalorickou hodnotu pom\u011brn\u011b velk\u00fd vliv. A nav\u00edc m\u016f\u017eete touto z\u00e1m\u011bnou dezert <strong>obohatit t\u0159eba o pot\u0159ebn\u00e9 b\u00edlkoviny nebo vl\u00e1kninu.<\/strong> Poj\u010fme se bl\u00ed\u017ee pod\u00edvat na to, jak m\u00e1slo ve sladkostech nahradit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pro lep\u0161\u00ed p\u0159edstavu si uvedeme pr\u016fm\u011brn\u00e9 nutri\u010dn\u00ed hodnoty m\u00e1sla:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g m\u00e1sla obsahuje p\u0159ibli\u017en\u011b 744 kcal, 0,8 g sacharid\u016f, 82 g tuku a 0,8 g b\u00edlkovin<\/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-1083620156-1124x749.jpg\" alt=\"Jak nahradit klasick\u00e9 m\u00e1slo?\" class=\"wp-image-313345\" style=\"width:843px;height:562px\" title=\"Jak nahradit klasick\u00e9 m\u00e1slo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Kokosov\u00e9 ml\u00e9ko<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-kokosove-mleko-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kokosov\u00e9 ml\u00e9ko<\/strong><\/a><strong> <\/strong>se v dezertech dok\u00e1\u017ee chovat dost podobn\u011b jako m\u00e1slo \u2013 p\u0159i zah\u0159\u00e1t\u00ed je tekut\u00e9, v lednici tuhne. Tuto vlastnost tak m\u016f\u017eete vyu\u017e\u00edt ve sv\u016fj prosp\u011bch t\u0159eba p\u0159i p\u0159\u00edprav\u011b kr\u00e9m\u016f, ve kter\u00fdch <strong>kokosov\u00fdm ml\u00e9kem nahrad\u00edte klasick\u00e9 m\u00e1slo.<\/strong> U\u0161et\u0159\u00edte tak zna\u010dn\u00e9 mno\u017estv\u00ed kalori\u00ed a dezert obohat\u00edte o nov\u00e9 chu\u0165ov\u00e9 t\u00f3ny. Stejn\u011b tak m\u016f\u017eete kokosov\u00e9 ml\u00e9ko p\u0159idat i do t\u011bsta nebo \u010dokol\u00e1dov\u00fdch polev. Pak u\u017e zb\u00fdv\u00e1 jen rozhodnout se, jestli si p\u0159iprav\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-bounty-dort-s-lahodnou-kombinaci-kokosu-a-cokolady\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bounty dort<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepeceny-kokosovy-kolac-s-poctivou-davkou-bilkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nepe\u010den\u00fd kokosov\u00fd kol\u00e1\u010d<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kremovy-kokosovy-kolac-vhodny-i-pro-vegany\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e9mov\u00fd kokosov\u00fd kol\u00e1\u010d.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutri\u010dn\u00ed hodnoty kokosov\u00e9ho ml\u00e9ka:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 ml obsahuje p\u0159ibli\u017en\u011b: 182 kcal, 3,2 g sacharid\u016f, 18 g tuku, 1,64 g b\u00edlkovin&nbsp;<\/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\">2. Avok\u00e1do<\/h3>\n\n\n\n<p>Asi u\u017e ka\u017ed\u00fd v\u00ed, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do <\/a>je ovoce, kter\u00e9 obsahuje i<strong> slu\u0161n\u00e9 mno\u017estv\u00ed tuku. <\/strong>I kdy\u017e m\u00e1 kalorickou hodnotou k m\u00e1slu po\u0159\u00e1d daleko, st\u00e1le ho dok\u00e1\u017ee v receptech dost dob\u0159e zastoupit. Pokud se rozhodnete pro tuto z\u00e1m\u011bnu, <strong>nahra\u010fte m\u00e1slo stejn\u00fdm mno\u017estv\u00edm avok\u00e1da (pom\u011br 1:1).<\/strong> A nelekejte se, \u017ee m\u016f\u017ee m\u00edt v\u00fdsledn\u00fd dezert tro\u0161ku jinou barvu, ne\u017e jste byli zvykl\u00ed. Ide\u00e1ln\u00ed je <strong>nahradit v receptu maxim\u00e1ln\u011b polovinu m\u00e1sla, <\/strong>aby se tak v\u00fdrazn\u011b nezm\u011bnil vzhled a struktura. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutri\u010dn\u00ed hodnoty avok\u00e1da:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g obsahuje p\u0159ibli\u017en\u011b: 155 kcal, 1,8 g sacharid\u016f, 15,4 g tuku, 2 g b\u00edlkovin&nbsp;<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg\" alt=\"Jak nahradit m\u00e1slo ovocem a zeleninou\" class=\"wp-image-313359\" style=\"width:843px;height:563px\" title=\"Jak nahradit m\u00e1slo ovocem a zeleninou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Ovoce a zelenina&nbsp;<\/h3>\n\n\n\n<p>Krom\u011b toho, \u017ee ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina <\/a>vnesou do dezert\u016f<strong> v\u00edce vl\u00e1kniny, <\/strong>jsou tak\u00e9 skv\u011bl\u00fdm zp\u016fsobem, jak \u010d\u00e1ste\u010dn\u011b nahradit m\u00e1slo. Je v\u0161ak pot\u0159eba vyb\u00edrat vhodn\u00e9 druhy. Nem\u016f\u017eete \u010dekat, \u017ee kdy\u017e do t\u011bsta m\u00edsto m\u00e1sla nastrouh\u00e1te okurku, budete m\u00edt po\u0159\u00e1d lahodn\u00fd dezert. To se bohu\u017eel asi nestane. V p\u0159\u00edpad\u011b, \u017ee <strong>\u010d\u00e1st m\u00e1sla nahrad\u00edte d\u00fd\u0148ov\u00fdm nebo jable\u010dn\u00fdm pyr\u00e9, <\/strong>m\u016f\u017eete b\u00fdt mile p\u0159ekvapeni. Skv\u011blou slu\u017ebu dok\u00e1\u017ee v tomto p\u0159\u00edpad\u011b ud\u011blat i rozma\u010dkan\u00fd ban\u00e1n. Myslete ale na to, \u017ee je pom\u011brn\u011b sladk\u00fd, a tak by bylo ide\u00e1ln\u00ed sn\u00ed\u017eit i mno\u017estv\u00ed pou\u017eit\u00e9ho cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutri\u010dn\u00ed hodnoty:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nutri\u010dn\u00ed hodnoty zm\u00edn\u011bn\u00fdch pyr\u00e9 se budou<strong> li\u0161it podle toho, jestli pou\u017eijete konzervovanou sm\u011bs, nebo si vyrob\u00edte vlastn\u00ed. <\/strong>Stejn\u011b tak se na v\u00fdsledn\u00e9 kalorick\u00e9 hodnot\u011b podep\u00ed\u0161e mno\u017estv\u00ed vody, kter\u00e9 p\u0159i p\u0159\u00edprav\u011b pou\u017eijete, zralost ovoce a zeleniny \u010di odr\u016fda. Obecn\u011b v\u0161ak m\u016f\u017eete po\u010d\u00edtat s t\u00edm, \u017ee se u jable\u010dn\u00e9ho i d\u00fd\u0148ov\u00e9ho pyr\u00e9 vejdete zhruba do <strong>70 kcal na 100 g.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>100 g ban\u00e1nu obsahuje p\u0159ibli\u017en\u011b:<\/strong> 88 kcal, 20,2 g sacharid\u016f, 0,3 g tuku, 1,1 g b\u00edlkovin<\/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\">4. M\u00e1sla z o\u0159ech\u016f a ara\u0161\u00edd\u016f<\/h3>\n\n\n\n<p>Kdo by nemiloval lahodn\u00e9 kr\u00e9my <strong>z jemn\u011b <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/oriskova-masla-a-jejich-rozdily-nutricni-hodnoty-a-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rozmixovan\u00fdch o\u0159ech\u016f?<\/strong><\/a> I kdy\u017e maj\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00e1 m\u00e1sla<\/a> ve 100 g zpravidla jen o p\u00e1r des\u00edtek kalori\u00ed m\u00e9n\u011b ne\u017e m\u00e1slo, mohou m\u00edt komplexn\u011bj\u0161\u00ed slo\u017een\u00ed. Krom\u011b tuku tak dopln\u00ed t\u0159eba i <strong>pot\u0159ebn\u00e9 b\u00edlkoviny nebo vl\u00e1kninu. <\/strong>Skv\u011ble se proto hod\u00ed do t\u011bsta, kr\u00e9mu nebo na zdoben\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kalorick\u00e9 hodnoty m\u00e1sel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g ara\u0161\u00eddov\u00e9ho m\u00e1sla<\/strong><\/a> <a href=\"https:\/\/gymbeam.cz\/blog\/arasidove-maslo-jak-vybrat-to-nejlepsi-a-jaky-vliv-ma-na-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obsahuje<\/a> p\u0159ibli\u017en\u011b 596 kcal, 14 g sacharid\u016f, 46 g tuku, 27 g b\u00edlkovin, 9 g vl\u00e1kniny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/kesu-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g ke\u0161u m\u00e1sla<\/strong><\/a> obsahuje p\u0159ibli\u017en\u011b 574 kcal, 33 g sacharid\u016f, 46 g tuku, 15 g b\u00edlkovin, 3 g vl\u00e1kniny<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/bio-mandlove-maslo-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g mandlov\u00e9ho m\u00e1sla<\/strong><\/a><strong> <\/strong>obsahuje p\u0159ibli\u017en\u011b 597 kcal, 19 g sacharid\u016f, 53 g tuku, 22 g b\u00edlkovin, 12 g vl\u00e1kniny<\/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\/IMG_0389-1124x749.jpg\" alt=\"O\u0159\u00ed\u0161kov\u00e9 m\u00e1slo jako n\u00e1hrada klasick\u00e9ho m\u00e1sla\" class=\"wp-image-313375\" style=\"width:843px;height:562px\" title=\"O\u0159\u00ed\u0161kov\u00e9 m\u00e1slo jako n\u00e1hrada klasick\u00e9ho m\u00e1sla\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3>\n\n\n\n<p>Pokud chcete sn\u00ed\u017eit pod\u00edl tuku v dezertech, m\u016f\u017eete si pomoci <strong>v\u00edce \u010di m\u00e9n\u011b tu\u010dn\u00fdmi ml\u00e9\u010dn\u00fdmi v\u00fdrobky.<\/strong> A pokud zvol\u00edte spr\u00e1vn\u011b, budete se nav\u00edc t\u011b\u0161it i z <strong>vy\u0161\u0161\u00edho obsahu b\u00edlkovin.<\/strong> Uveden\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky se skv\u011ble hod\u00ed nejen do t\u011bsta, ale i pro p\u0159\u00edpravu lahodn\u00fdch odleh\u010den\u00fdch kr\u00e9m\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nutri\u010dn\u00ed hodnoty vybran\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 ml 30% smetany<\/strong> m\u00e1 p\u0159ibli\u017en\u011b 291 kcal, 2,9 g sacharid\u016f, 30 g tuku, 2,4 g b\u00edlkovin<\/li>\n\n\n\n<li><strong>100 g 15% zakysan\u00e9 smetany<\/strong> m\u00e1 p\u0159ibli\u017en\u011b 162 kcal, 3,7 g sacharid\u016f, 15 g tuku, 3 g b\u00edlkovin<\/li>\n\n\n\n<li><strong>100 g mascarpone<\/strong> m\u00e1 p\u0159ibli\u017en\u011b 396 kcal, 2,5 g sacharid\u016f, 42 g tuku, 2 g b\u00edlkovin<\/li>\n\n\n\n<li><strong>100 g tu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 p\u0159ibli\u017en\u011b 131 kcal, 3,5 g sacharid\u016f, 9 g tuku, 9 g b\u00edlkovin<\/li>\n\n\n\n<li><strong>100 g n\u00edzkotu\u010dn\u00e9ho <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\"><strong>tvarohu<\/strong> <\/a>m\u00e1 p\u0159ibli\u017en\u011b 67 kcal, 4 g sacharid\u016f, 0,5 g tuku, 12 g b\u00edlkovin<\/li>\n\n\n\n<li><strong>100 g ricotty <\/strong>m\u00e1 p\u0159ibli\u017en\u011b 125 kcal, 3 g sacharid\u016f, 8,5 g tuku, 9 g b\u00edlkovin<\/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\"><span class=\"ez-toc-section\" id=\"Jak_pridat_do_dezertu_vice_bilkovin\"><\/span>Jak p\u0159idat do dezertu v\u00edce b\u00edlkovin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete, aby dezert, v\u00e1no\u010dn\u00ed cukrov\u00ed nebo jak\u00e1koliv jin\u00e1 sladkost <strong>doplnila krom\u011b cukru a tuku tak\u00e9 b\u00edlkoviny, <\/strong>a byla tak celkov\u011b vyv\u00e1\u017een\u011bj\u0161\u00edm j\u00eddlem, kter\u00e9 zasyt\u00ed, je pot\u0159eba se tro\u0161ku zamyslet nad slo\u017een\u00edm. Kdy\u017e je v receptu na lineck\u00e9 cukrov\u00ed 200 g mouky, 150 g m\u00e1sla, 80 g cukru a dva \u017eloutky, nejsp\u00ed\u0161 se nebude jednat o vyv\u00e1\u017eenou sladkost. Z\u00e1sadn\u011b j\u00ed toti\u017e chyb\u00ed jedna makro\u017eivina. Poj\u010fme se pod\u00edvat na jednoduch\u00e9 tipy, kter\u00fdmi do dezert\u016f propa\u0161ujete v\u00edce b\u00edlkovin.&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\">1. Pou\u017eijte kokosovou mouku<\/h3>\n\n\n\n<p>Kokosov\u00e1 mouka m\u00e1 tu v\u00fdhodu, \u017ee <strong>ve 100 g obsahuje p\u0159ibli\u017en\u011b 20 g b\u00edlkovin,<\/strong> energetick\u00e1 hodnota je v\u0161ak p\u0159ibli\u017en\u011b stejn\u00e1 jako u klasick\u00e9 p\u0161eni\u010dn\u00e9 mouky. Skv\u011ble ji tak v dezertech dok\u00e1\u017ee alespo\u0148 z \u010d\u00e1sti nahradit, a vytvo\u0159it nutri\u010dn\u011b vyv\u00e1\u017een\u011bj\u0161\u00ed dobrotu.&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\">2. P\u0159idejte protein<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" aria-label=\"Proteinem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinem<\/a> m\u016f\u017eete v t\u011bstech \u010d\u00e1ste\u010dn\u011b nahradit mouku, v kr\u00e9mech pak i cukr. Jednou odm\u011brkou syrov\u00e1tkov\u00e9ho koncentr\u00e1tu, kter\u00fd m\u00e1 obvykle 70\u201380% obsah b\u00edlkovin, dopln\u00edte do sm\u011bsi p\u0159ibli\u017en\u011b 21\u201324 g b\u00edlkovin. Podle toho, co m\u00e1te r\u00e1di, si m\u016f\u017eete vybrat z des\u00edtek p\u0159\u00edchut\u00ed. Pokud pou\u017eijete ochucen\u00fd protein, myslete na to, \u017ee va\u0161i <strong>sm\u011bs do jist\u00e9 m\u00edry i oslad\u00ed.<\/strong> Uberte proto rad\u011bji i mno\u017estv\u00ed pou\u017eit\u00e9ho cukru.&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\/IMG_1170-1124x749.jpg\" alt=\"Jak zv\u00fd\u0161it obsah b\u00edlkovin v dezertech\" class=\"wp-image-313393\" style=\"width:843px;height:562px\" title=\"Jak zv\u00fd\u0161it obsah b\u00edlkovin v dezertech\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Nahra\u010fte m\u00e1slo tvarohem nebo o\u0159\u00ed\u0161kov\u00fdm m\u00e1slem<\/h3>\n\n\n\n<p>Jak u\u017e jsme si \u0159ekli v\u00fd\u0161e, tato z\u00e1m\u011bna funguje skv\u011ble v p\u0159\u00edpad\u011b, \u017ee chcete <strong>sn\u00ed\u017eit mno\u017estv\u00ed tuku v dezertu. <\/strong>Stejn\u011b tak ale dok\u00e1\u017ee <strong>zv\u00fd\u0161it i pod\u00edl b\u00edlkovin. <\/strong>D\u00edky tomu se z dortu stane zdrav\u011bj\u0161\u00ed a vyv\u00e1\u017een\u011bj\u0161\u00ed sladkost, kterou m\u016f\u017eete pravideln\u011b sn\u00eddat nebo sva\u010dit, a p\u0159esto hubnout.<\/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\">4. Kondenzovan\u00e9 ml\u00e9ko nahra\u010fte proteinov\u00fdm kr\u00e9mem<\/h3>\n\n\n\n<p>Kondenzovan\u00e9 ml\u00e9ko neboli Salko pat\u0159\u00ed neodmysliteln\u011b k v\u00e1no\u010dn\u00edmu pe\u010den\u00ed. Mo\u017en\u00e1 v\u00e1s ale p\u0159ekvap\u00ed jeho slo\u017een\u00ed. <strong>Je tvo\u0159eno p\u0159ev\u00e1\u017en\u011b cukrem a obsahuje jen 7,5 g b\u00edlkovin na 100 g. <\/strong>Naproti tomu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinova-pomazanka-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinov\u00e1 pomaz\u00e1nka MoiM\u00fcv<\/strong><\/a><strong> <\/strong>v ml\u00e9\u010dn\u00e9 a l\u00edskoo\u0159\u00ed\u0161kov\u00e9 p\u0159\u00edchuti<strong> <\/strong>m\u00e1 ve stejn\u00e9m mno\u017estv\u00ed jednou tolik b\u00edlkovin. V dezertech se chovaj\u00ed ob\u011b ingredience prakticky stejn\u011b, a tak je m\u016f\u017eete podle pot\u0159eby zam\u011b\u0148ovat. Myslete ale na to, \u017ee b\u00edlkoviny jsou nejv\u00edce sytivou makro\u017eivinou, a tak byste jejich obsah nem\u011bli zanedb\u00e1vat ani v dezertech.&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\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak sami vid\u00edte, pohr\u00e1t si s receptem tak, aby byl zdrav\u011bj\u0161\u00ed, m\u011bl m\u00e9n\u011b cukru, tuku a v\u00edce b\u00edlkovin i vl\u00e1kniny, nen\u00ed v\u016fbec t\u011b\u017ek\u00e9. A budete p\u0159ekvapeni, jak skv\u011ble chutn\u00e1. Sta\u010d\u00ed se zam\u011b\u0159it na kl\u00ed\u010dov\u00e9 makro\u017eiviny a podle<strong> pot\u0159eby t\u0159eba nahradit tu\u010dn\u00e9 ingredience m\u00e9n\u011b tu\u010dn\u00fdmi zdroji nebo cukr sladidly. <\/strong>Nesna\u017ete se ale chodit do extr\u00e9m\u016f, aby se z nad\u00fdchan\u00e9ho kol\u00e1\u010de nestala neforemn\u00e1 hmota, kter\u00e1 dob\u0159e nevypad\u00e1 ani nechutn\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si ka\u017ed\u00fd den ke k\u00e1v\u011b d\u00e1te dva men\u0161\u00ed kousky cukrov\u00ed a \u0159\u00edd\u00edte se t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravidlem 80:20<\/a>, nemus\u00edte si s n\u00e1hradami l\u00e1mat hlavu.<strong> Klidn\u011b si d\u00e1l dop\u0159\u00e1vejte dobroty p\u0159ipraven\u00e9 podle origin\u00e1ln\u00ed receptury. <\/strong>Jestli ale j\u00edte dort k sn\u00eddani nebo buchty ke sva\u010din\u011b a nedosahujete sv\u00fdch v\u00fdsledk\u016f, mo\u017en\u00e1 je na \u010dase trochu p\u0159ehodnotit jejich slo\u017een\u00ed, aby v\u00e1m<strong> l\u00e9pe zapadaly do denn\u00edho p\u0159\u00edjmu makro\u017eivin. <\/strong>Uvid\u00edte, \u017ee i drobn\u00e9 zm\u011bny ve strav\u011b se mohou brzy projevit na va\u0161\u00ed postav\u011b.&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 ve sv\u00e9m okol\u00ed n\u011bjak\u00e9ho mlsouna, kter\u00fd by r\u00e1d pekl tro\u0161ku zdrav\u011bji? Pak s n\u00edm nezapome\u0148te sd\u00edlet n\u00e1\u0161 \u010dl\u00e1nek.&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\/cooking-ingredients\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCooking Ingredients\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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>Dorty, buchty a jin\u00e9 sladkosti si m\u016f\u017eete pravideln\u011b dop\u0159\u00e1vat i v diet\u011b. Poj\u010fme se pod\u00edvat, jak nahradit cukr a m\u00e1slo, abyste vykouzlili vyv\u00e1\u017eenou dobrotu.<\/p>\n","protected":false},"author":100,"featured_media":317985,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6273,6369,6957,7491],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-313311","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-bilkoviny","9":"tag-hubnuti","10":"tag-nahrady-cukru-cs","11":"tag-tuky-cs","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 p\u00e9ct zdrav\u011bji nejen o V\u00e1noc\u00edch? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak p\u00e9ct zdrav\u011bji? \u010cl\u00e1nek prozrad\u00ed, jak nahradit m\u00e1slo, mouku nebo jak sladit zdrav\u011bji. 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