{"id":313470,"date":"2020-12-02T12:26:00","date_gmt":"2020-12-02T11:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313470"},"modified":"2023-12-07T14:34:17","modified_gmt":"2023-12-07T13:34:17","slug":"ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/","title":{"rendered":"Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Kazdy_den_urobite_v_priemere_200_rozhodnuti_spojenych_s_jedlom\" title=\"Ka\u017ed\u00fd de\u0148 urob\u00edte v priemere 200 rozhodnut\u00ed spojen\u00fdch s jedlom.\">Ka\u017ed\u00fd de\u0148 urob\u00edte v priemere 200 rozhodnut\u00ed spojen\u00fdch s jedlom.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Ako_moze_prakticky_uzobavanie_branit_v_chudnuti\" title=\"Ako m\u00f4\u017ee prakticky uzob\u00e1vanie br\u00e1ni\u0165 v chudnut\u00ed?\">Ako m\u00f4\u017ee prakticky uzob\u00e1vanie br\u00e1ni\u0165 v chudnut\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Co_Aneta_a_Juraj_za_den_skutocne_zjedia_a_co_by_mali_zjest_aby_schudli\" title=\"\u010co Aneta a Juraj za de\u0148 skuto\u010dne zjedia a \u010do by mali zjes\u0165 aby schudli?\">\u010co Aneta a Juraj za de\u0148 skuto\u010dne zjedia a \u010do by mali zjes\u0165 aby schudli?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Preco_Aneta_a_Juraj_nechudnu_aj_ked_maju_nakrabickovane_jedlo\" title=\"Pre\u010do Aneta a Juraj nechudn\u00fa, aj ke\u010f maj\u00fa nakrabi\u010dkovan\u00e9 jedlo?\">Pre\u010do Aneta a Juraj nechudn\u00fa, aj ke\u010f maj\u00fa nakrabi\u010dkovan\u00e9 jedlo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#11_sposobov_ako_obmedzit_uzobavanie_a_nevedome_jedenie\" title=\"11 sp\u00f4sobov, ako obmedzi\u0165 uzob\u00e1vanie a nevedom\u00e9 jedenie\">11 sp\u00f4sobov, ako obmedzi\u0165 uzob\u00e1vanie a nevedom\u00e9 jedenie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Ako_jednoducho_odburat_nezdrave_navyky\" title=\"Ako jednoducho odb\u00fara\u0165 nezdrav\u00e9 n\u00e1vyky?\">Ako jednoducho odb\u00fara\u0165 nezdrav\u00e9 n\u00e1vyky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Vsetko_co_potrebujete_vediet_o_maskrteni_a_chudnuti\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o ma\u0161krten\u00ed a chudnut\u00ed\">V\u0161etko, \u010do potrebujete vedie\u0165 o ma\u0161krten\u00ed a chudnut\u00ed<\/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.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong data-rich-text-format-boundary=\"true\">\u201eVe\u010f ja skoro ni\u010d nejem a aj tak nem\u00f4\u017eem schudn\u00fa\u0165,\u201c<\/strong> je jedna z viet, ktor\u00fa nutri\u010dn\u00ed terapeuti a \u0161pecialisti na v\u00fd\u017eivu po\u010das konzult\u00e1ci\u00ed po\u010duj\u00fa z \u00fast svojich klientov a\u017e podozrivo \u010dasto. Po starostlivej anal\u00fdze jed\u00e1lneho l\u00edstka v\u0161ak v\u00e4\u010d\u0161inou d\u00f4jde k \u0161okuj\u00facemu odhaleniu a otvoreniu o\u010d\u00ed, ak\u00fdm nepozorovan\u00fdm sp\u00f4sobom sa k v\u00e1m kal\u00f3rie vkr\u00e1daj\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mo\u017eno ste si v\u0161imli aj vy, \u017ee sa po\u010das d\u0148a a\u017e pr\u00edli\u0161 \u010dasto vyd\u00e1vate do kuchyne<\/strong>, kde h\u013ead\u00e1te &#8220;nie\u010do dobr\u00e9&#8221;. Alebo sa v\u00e1m tak nejak zatmie pred o\u010dami a preberiete sa, a\u017e ke\u010f dr\u017e\u00edte pr\u00e1zdny obal od \u010dokol\u00e1dy skrytej na hor\u0161ie \u010dasy, a hovor\u00edte si \u2013 \u010do sa to pr\u00e1ve stalo? A \u010do tak\u00e9 ve\u010dern\u00e9 sledovanie ob\u013e\u00fabenej detekt\u00edvky, pri ktorej tuhne krv v \u017eil\u00e1ch a chipsy alebo popcorn mizn\u00fa z misky raketovou r\u00fdchlos\u0165ou. <strong>Zobkanie, ma\u0161krtenie, ochutn\u00e1vanie a bezmy\u0161lienkov\u00e9 snacky<\/strong> ved\u00fa k n\u00e1rastu energetick\u00e9ho pr\u00edjmu, ktor\u00fd sa m\u00f4\u017ee premietnu\u0165 v priberan\u00ed na v\u00e1he alebo vo frustr\u00e1cii z nemo\u017enosti schudn\u00fa\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kazdy_den_urobite_v_priemere_200_rozhodnuti_spojenych_s_jedlom\"><\/span>Ka\u017ed\u00fd de\u0148 urob\u00edte v priemere 200 rozhodnut\u00ed spojen\u00fdch s jedlom.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niekto na jedlo mysl\u00ed takpovediac st\u00e1le a \u010fal\u0161\u00ed zase len v pr\u00edpadoch, ke\u010f je hladn\u00fd, m\u00e1 na\u0148 chu\u0165, alebo ke\u010f zac\u00edti v\u00f4\u0148u \u010derstv\u00e9ho pe\u010diva z pek\u00e1rne. Pod\u013ea vedcov v\u0161ak v priemere ka\u017ed\u00fd z n\u00e1s urob\u00ed <strong>denne vy\u0161e 200 rozhodnut\u00ed t\u00fdkaj\u00facich sa jedla.<\/strong> A \u010do je na tom najzauj\u00edmavej\u0161ie? \u017de si <strong>uvedomujeme len zlomok z nich<\/strong> a zvy\u0161ok sa odohr\u00e1va tak nejak v re\u017eime autopilota a na\u0161ich doteraj\u0161\u00edch \u017eivotn\u00fdch n\u00e1vykov. To m\u00f4\u017ee ma\u0165 za n\u00e1sledok bezmy\u0161lienkovit\u00e9 jedenie a snacky s v\u00e4\u010d\u0161ou pravdepodobnos\u0165ou prejedenia sa a n\u00e1rastu telesnej hmotnosti. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ka\u017ed\u00fd m\u00e1me svoje vlastn\u00e9 n\u00e1vyky spojen\u00e9 s jedlom.<\/strong> A \u010do si budeme hovori\u0165, s\u00fa ve\u013emi pr\u00edjemn\u00e9, aj preto, \u017ee <strong>pr\u00edjem potravy stimuluje centrum odmien v na\u0161om mozgu<\/strong>, ktor\u00e9 uspokojenie manifestuje uvo\u013enen\u00edm neurotransmiterov dopam\u00ednu, a my sa tak c\u00edtime dobre a spokojne. Aj preto sa z ob\u010dasn\u00e9ho z\u00e1kusku, k\u00fasku \u010dokol\u00e1dy ku k\u00e1ve alebo misky orechov k telev\u00edzi\u00ed r\u00fdchlo stane pravideln\u00e1 udalos\u0165 na\u0161ich ka\u017edodenn\u00fdch \u017eivotov, nad ktorou po nejako \u010dase u\u017e nemus\u00edme prem\u00fd\u0161\u013ea\u0165 a rob\u00edme ju automaticky. V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma, ako je mo\u017en\u00e9, \u017ee tvrdo mak\u00e1te a nevid\u00edte v\u00fdsledky, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-nevidite-vysledky-diety-a-driny-v-posilnovni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do nevid\u00edte v\u00fdsledky di\u00e9ty a driny v posil\u0148ovni? Porad\u00edme, ako uspie\u0165.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg\" alt=\"11 jednoduch\u00fdch sp\u00f4sobov, ako sa zbavi\u0165 uzob\u00e1vania a dosta\u0165 jedlo pod kontrolu\" class=\"wp-image-193210\" style=\"width:843px;height:562px\" title=\"11 jednoduch\u00fdch sp\u00f4sobov, ako sa zbavi\u0165 uzob\u00e1vania a dosta\u0165 jedlo pod kontrolu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSCF2995-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_moze_prakticky_uzobavanie_branit_v_chudnuti\"><\/span>Ako m\u00f4\u017ee prakticky uzob\u00e1vanie br\u00e1ni\u0165 v chudnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Aby sme si n\u00e1zorne uk\u00e1zali, ako m\u00f4\u017ee ma\u0161krtenie br\u00e1ni\u0165 v chudnut\u00ed, vezmeme si na pomoc imagin\u00e1rny p\u00e1r v podan\u00ed Anety a Juraja.<\/strong> Aneta s Jurajom b\u00fdvaj\u00fa u\u017e nejak\u00fd \u010das spolu a moment\u00e1lne s\u00fa kv\u00f4li s\u00fa\u010dasnej situ\u00e1cii obaja na home office. Vzh\u013eadom na to, \u017ee maj\u00fa viac \u010dasu, rozhodli sa, \u017ee ho vyu\u017eij\u00fa na zapracovanie na svojom \u017eivotnom \u0161t\u00fdle a zbavia sa nieko\u013ek\u00fdch kilogramov tuku. Aby svoj energetick\u00fd pr\u00edjem mali pod kontrolou, vyu\u017e\u00edvaj\u00fa silu pr\u00edpravy jedla do krabi\u010diek. Na chudnutie si nastavili denn\u00fd kalorick\u00fd deficit vo v\u00fd\u0161ke 500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">A ako sa im dar\u00ed chudn\u00fa\u0165? Pos\u00fa\u010fte sami v nasleduj\u00facom pr\u00edbehu.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Co_Aneta_a_Juraj_za_den_skutocne_zjedia_a_co_by_mali_zjest_aby_schudli\"><\/span>\u010co Aneta a Juraj za de\u0148 skuto\u010dne zjedia a \u010do by mali zjes\u0165 aby schudli?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aneta a Juraj v\u010dera do noci sledovali Money Heist, od ktor\u00e9ho sa nemohli odtrhn\u00fa\u0165 a \u0161li spa\u0165 neskoro, obaja vst\u00e1vaj\u00fa pred 9. O pol desiatej za\u010d\u00ednaj\u00fa svoj pracovn\u00fd de\u0148 na home office, a musia tak fungova\u0165 a by\u0165 nara\u0148ajkovan\u00ed, preto\u017ee bez ra\u0148ajok sa nem\u00f4\u017eu spo\u013eahlivo koncentrova\u0165 na pr\u00e1cu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ra\u0148ajky: <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ra\u0148ajky si obaja takmer ka\u017ed\u00fd de\u0148 d\u00e1vaj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00fa ka\u0161u<\/a>, ktor\u00fa maj\u00fa napl\u00e1novan\u00fa aj v r\u00e1mci svojho reduk\u010dn\u00e9ho jed\u00e1lneho l\u00edstka. Pri pr\u00edchode do kuchyne Aneta zapla k\u00e1vovar, aby sa zohriala voda na pr\u00edpravu rannej <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednovej<\/a> vzpruhy. Po\u010das mie\u0161ania ovsenej ka\u0161e v hrnci si z \u010dokol\u00e1dy pripravenej na dochutenie ra\u0148ajok <strong>odlomila jeden riadok navy\u0161e<\/strong> s t\u00fdm, \u017ee ide predsa len o jeden k\u00fasok kvalitnej \u010dokol\u00e1dy. Medzit\u00fdm pri\u0161iel do kuchyne Juraj a dal sa do pr\u00edpravy k\u00e1vy. Aneta m\u00e1 rada cappuccino, tak jej ho pripravil z plnotu\u010dn\u00e9ho mlieka, a sebe urobil americano, taktie\u017e s plnotu\u010dn\u00fdm mliekom a javorov\u00fdm sirupom. Len\u017ee obaja maj\u00fa v pl\u00e1ne zapo\u010d\u00edtan\u00e9 polotu\u010dn\u00e9 mlieko. Pri kone\u010dnom dochucovan\u00ed ra\u0148ajok Aneta dala do oboch porci\u00ed naozaj <strong>poctiv\u00fa ly\u017ei\u010dku <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161idov\u00e9ho masla<\/strong><\/a>, aby ho bolo v ka\u0161i kr\u00e1sne c\u00edti\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prijat\u00e9 kal\u00f3rie nad pl\u00e1n:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Aneta: <\/strong>riadok 70% horkej \u010dokol\u00e1dy (108 kcal), rozdiel plnotu\u010dn\u00e9ho a polotu\u010dn\u00e9ho mlieka na 100 ml (20 kcal) a 20 g ara\u0161idov\u00e9ho masla nad pl\u00e1n (120 kcal) = 248 kcal<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Juraj: <\/strong>rozdiel plnotu\u010dn\u00e9ho a polotu\u010dn\u00e9ho mlieka na 100 ml (20 kcal), 20 ml javorov\u00e9ho sirupu (52 kcal) a 20 g ara\u0161idov\u00e9ho masla nad pl\u00e1n (120 kcal) = 192 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Po ra\u0148ajk\u00e1ch sa obaja pustia do pr\u00e1ce<\/strong>, ale zhruba po dvoch hodin\u00e1ch sa obaja op\u00e4\u0165 z\u00eddu v kuchyni, ke\u010f si id\u00fa urobi\u0165 \u010daj. Obaja <strong>maj\u00fa na nie\u010do chu\u0165<\/strong> a desiatu maj\u00fa napl\u00e1novanou a\u017e o hodinu. Juraj otvor\u00ed chladni\u010dku a v \u00farovni jeho o\u010d\u00ed vid\u00ed v miske guacamole, ku ktor\u00e9mu si odtrhne k\u00fasok celozrnn\u00e9ho ro\u017eka, a Aneta objavila posledn\u00fa cookies su\u0161ienku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prijat\u00e9 kal\u00f3rie nad pl\u00e1n:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Aneta:<\/strong> 20 g su\u0161ienka cookies (97 kcal) = 97 kcal<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Juraj:<\/strong> 30 g celozrnn\u00e9ho ro\u017eka (75 kcal) a 50 g guacamole (65 kcal) = 140 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desiata a obed:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Desiatu si obaja daj\u00fa pod\u013ea pl\u00e1nu<\/strong> a po\u010das obeda sa dohaduj\u00fa, kedy sa p\u00f4jdu <a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prebehn\u00fa\u0165 do pr\u00edrody<\/a>, aby splnili pl\u00e1n a vy\u010distili si hlavu od pracovn\u00fdch povinnost\u00ed. Juraj si obed <strong>dochut\u00ed zhruba 50 ml \u201eSweet Chilli Sauce\u201c a prid\u00e1 si asi 150 gramov<\/strong> obeda v podobe Pad Thai s kurac\u00edm m\u00e4som s t\u00fdm, \u017ee <strong>potom mu bude trva\u0165 dlh\u0161ie, aby to vybehal<\/strong>. Aneta je spokojn\u00e1 so v\u0161etk\u00fdm tak, ako to je.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prijat\u00e9 kal\u00f3rie nad pl\u00e1n:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Aneta:<\/strong> 0 kcal<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Juraj:<\/strong> 50 ml Sweet Chilli Sauce (80 kcal) a 150 g Pad Thai s kurac\u00edm m\u00e4som (200 kcal) = 280 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Popolud\u0148aj\u0161ia k\u00e1va:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aneta s Jurajom s\u00fa zvyknut\u00ed da\u0165 si zhruba hodinu po obede \u010fal\u0161iu k\u00e1vu, preto\u017ee maj\u00fa pocit, \u017ee sa im potom lep\u0161ie pracuje a s\u00fastred\u00ed. Tentokr\u00e1t si pr\u00edpravu k\u00e1vy vezme na staros\u0165 Aneta a ku capuccinu i americanu spr\u00e1vne vyberie polotu\u010dn\u00e9 mlieko. Aneta m\u00e1 <strong>chv\u00ed\u013eku k\u00e1vy spojen\u00fa s &#8220;nie\u010d\u00edm&nbsp;dobr\u00fdm&#8221;,<\/strong> a tak otv\u00e1ra potravinov\u00fa skri\u0148u a nach\u00e1dza v nej <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Flapjacka<\/a>, z ktor\u00e9ho si odkroj\u00ed rad\u0161ej len \u0161tvrtinu, preto\u017ee si je vedom\u00e1 jeho energetickej hodnoty.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prijat\u00e9 kal\u00f3rie nad pl\u00e1n:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Aneta:<\/strong> 20g Flapjack (93 kcal) = 93 kcal<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Juraj:<\/strong> 0 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Olovrant a popolud\u0148aj\u0161\u00ed beh:&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f\u017ee obaja si tak nejak uvedomuj\u00fa, \u017ee zjedli o nie\u010do viac, ne\u017e by mali, daj\u00fa si <strong>o 20 min\u00fat dlh\u0161\u00ed v\u00fdbeh<\/strong>, ne\u017e p\u00f4vodne pl\u00e1novali, a na olovrant si daj\u00fa len porciu v krabi\u010dke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Sp\u00e1len\u00e9 kal\u00f3rie nad pl\u00e1n:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Aneta:<\/strong> 200 kcal<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Juraj:<\/strong> 240 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ve\u010dera a ma\u0161krtenie pri seri\u00e1li:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ke\u010f\u017ee si Aneta s Jurajom myslia, \u017ee v\u00fdbehom dlh\u0161\u00edm o 20 min\u00fat sp\u00e1lili ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed<\/strong>, za odmenu si d\u00e1 Aneta na ve\u010deru 2 dcl ob\u013e\u00faben\u00e9ho v\u00edna a Juraj jedno pivo. A ke\u010f\u017ee je u\u017e ve\u010der a Money Heist je poriadne nap\u00ednav\u00fd seri\u00e1l, neost\u00e1va ni\u010d in\u00e9, ne\u017e si pusti\u0165 \u010fal\u0161\u00ed diel. Aneta priprav\u00ed men\u0161iu misku orie\u0161kov, preto\u017ee s\u00fa zdrav\u00e9, a zeleninov\u00fdch chipsov, preto\u017ee s\u00fa lep\u0161ie ne\u017e tie zemiakov\u00e9. Po\u010das sledovania seri\u00e1lu dostane Juraj chu\u0165 e\u0161te na nie\u010do a v potravinovej skrini objav\u00ed ara\u0161idy v paprikovom cest\u00ed\u010dku, ktor\u00e9 si odsype do malej mi\u0161ti\u010dky. Aneta medzit\u00fdm priprav\u00ed popcorn, preto\u017ee na\u0148 m\u00e1 chu\u0165 a ch\u00fdba jej prostredie kina, kde u\u017e dlho neboli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kal\u00f3rie nad pl\u00e1n:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Aneta:<\/strong> 2 dcl such\u00e9ho v\u00edna (125 kcal), 15 ks ke\u0161u orie\u0161kov (123 kcal), 20 g zeleninov\u00fdch chipsov (100 kcal), 50 g popcornu (170 kcal) = 518 kcal<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Juraj:<\/strong> 0,5 liter 12\u00b0 piva (240 kcal), 20 ks ke\u0161u orie\u0161kov (163 kcal), 20 g zeleninov\u00fdch chipsov (100 kcal), 20 g ara\u0161idov v paprikovom cest\u00ed\u010dku (105 kcal), 50 g popcornu (150 kcal) = 758 kcal<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg\" alt=\"Ako m\u00f4\u017ee uzob\u00e1vanie br\u00e1ni\u0165 pri chudnut\u00ed?\" class=\"wp-image-193236\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7237-1.jpg 1223w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_Aneta_a_Juraj_nechudnu_aj_ked_maju_nakrabickovane_jedlo\"><\/span>Pre\u010do Aneta a Juraj nechudn\u00fa, aj ke\u010f maj\u00fa nakrabi\u010dkovan\u00e9 jedlo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong><em data-rich-text-format-boundary=\"true\">\u201eMeal Preparation\u201c<\/em><\/strong><\/a> <strong>alias systematick\u00e1 pr\u00edprava jedla je ve\u013emi \u00fa\u010dinn\u00fdm n\u00e1strojom pri chudnut\u00ed.<\/strong> Je to tak najm\u00e4 preto, \u017ee m\u00e1me svoj energetick\u00fd pr\u00edjem vo svojich ruk\u00e1ch a ak\u00fdko\u013evek snack alebo jedlo nad pl\u00e1n znamen\u00e1 spomalenie a\u017e znemo\u017enenie chudnutia. <strong>\u010casto si \u013eudia myslia, \u017ee po\u010das \u0161portovej aktivity sp\u00e1lili ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed,<\/strong> a t\u00fdm p\u00e1dom sa za tak\u00fdto v\u00fdkon m\u00f4\u017eu odmeni\u0165, \u010do je omyl. \u010cast\u00e9 je taktie\u017e nadmern\u00e9 ochutn\u00e1vanie jedla pri varen\u00ed, pri ktorom m\u00f4\u017ee d\u00f4js\u0165 k tomu, \u017ee \u010dlovek takto \u201eochutn\u00e1\u201c pokojne cel\u00fa porciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00edklad vzorov\u00e9ho p\u00e1ru v podobe Anety a Juraja sa m\u00f4\u017ee zda\u0165 nere\u00e1lny, ale nemus\u00ed by\u0165 v\u00f4bec \u010faleko od pravdy. Svetom st\u00e1le koluje mnoho m\u00fdtov, ktor\u00e9 tvrdia, \u017ee pri chudnut\u00ed nez\u00e1le\u017e\u00ed na tom, ko\u013eko zdrav\u00e9ho jedla zjeme, alebo \u017ee zeleninov\u00e9 chipsy s\u00fa ove\u013ea menej kalorick\u00e9 v porovnan\u00ed so zemiakov\u00fdmi. Ale s\u00fa to m\u00fdty, ktor\u00e9 patria do prepadliska v\u00fd\u017eivov\u00fdch dej\u00edn.&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 is-style-default\">Ko\u013eko kal\u00f3ri\u00ed celkovo prijali Aneta s Jurajom nad pl\u00e1n?<\/h3>\n\n\n\n<p>Pod\u013ea pl\u00e1nu si Aneta s Jurajom nastavili kalorick\u00fd deficit vo v\u00fd\u0161ke 500 kcal. Ak si k tomu pripo\u010d\u00edtame 20 min\u00fat behu navy\u0161e, za tento vzorov\u00fd de\u0148 sa Aneta dostala do deficitu vo v\u00fd\u0161ke 700 kcal a Juraj v hodnote 740 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kv\u00f4li uzob\u00e1vaniu Aneta prijala 756 kcal a Juraj 1 330 kcal. Po odpo\u010d\u00edtan\u00ed energie z behu dostaneme 556 kcal a 1 130 kcal. A ke\u010f\u017ee obaja mali nastaven\u00fd v jedle pod\u013ea pl\u00e1nu kalorick\u00fd deficit 500 kcal, e\u0161te ho mus\u00edme odpo\u010d\u00edta\u0165 a dost\u00e1vame prebytok 256 kcal pre Anetu a 630 kcal pre Juraja.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>ANETA<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>JURAJ<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Jedlo pod\u013ea pl\u00e1nu<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">-700 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">-740 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Jedlo pod\u013ea pl\u00e1nu a \u201ema\u0161krtenie\u201c<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">+256 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">+ 630 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"6937,53248,67330\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_sposobov_ako_obmedzit_uzobavanie_a_nevedome_jedenie\"><\/span>11 sp\u00f4sobov, ako obmedzi\u0165 uzob\u00e1vanie a nevedom\u00e9 jedenie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co je vlastne ma\u0161krtenie a zobkanie?<\/strong> M\u00f4\u017eeme ho ch\u00e1pa\u0165 ako <strong>nepl\u00e1novan\u00e9 a opakovan\u00e9 jedenie medzi hlavn\u00fdmi jedlami.<\/strong> V pr\u00edpade, \u017ee takto nepl\u00e1novane jete zeleninu a ovocie, tak to pre v\u00e1s neznamen\u00e1 \u017eiaden probl\u00e9m, tr\u00fafam si v\u0161ak poveda\u0165, \u017ee to nebude pr\u00edpad v\u00e4\u010d\u0161iny z v\u00e1s. Po\u010fme sa pozrie\u0165 na nieko\u013eko jednoduch\u00fdch sp\u00f4sobov, ktor\u00fdmi dok\u00e1\u017eete s ma\u0161krten\u00edm bojova\u0165 a odstr\u00e1ni\u0165 ho zo svojho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Spoma\u013ete a zamyslite sa, pre\u010do si chcete da\u0165 \u201enie\u010do dobr\u00e9\u201c?<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ka\u017ed\u00fd z n\u00e1s je svojim sp\u00f4sobom tak\u00fd k\u00fazeln\u00edk. <\/strong>Komu sa nepodarilo necha\u0165 zmizn\u00fa\u0165 chipsy, popcorn z plnej misky alebo tabu\u013eku \u010dokol\u00e1dy? Ke\u010f sa v\u00e1m zd\u00e1, \u017ee sa bl\u00ed\u017ei va\u0161e \u010fal\u0161ie \u201ek\u00fazeln\u00edcke \u010d\u00edslo\u201c, zbystrite, nieko\u013ekokr\u00e1t sa nad\u00fdchnite a sk\u00faste sa zamyslie\u0165,<strong> pre\u010do si chcete da\u0165 nie\u010do dobr\u00e9?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Ste naozaj hladn\u00ed, alebo m\u00e1te len chu\u0165 na nie\u010do sladk\u00e9?<\/strong> Mno\u017estvo kal\u00f3ri\u00ed u\u0161etr\u00edte, ke\u010f si d\u00e1te len tak na chu\u0165 p\u00e1r bobuliek hrozna alebo in\u00e9ho <a class=\"ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ovocie-a-chudnutie-ktore-ovocie-ma-najmenej-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vhodn\u00e9ho ovocia<\/a>. <strong>Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete napr\u00edklad \u013eadov\u00e9 hrozno.<\/strong> Sta\u010d\u00ed ho da\u0165 na nieko\u013eko hod\u00edn do mrazni\u010dky a sladk\u00e9 pote\u0161enie s minimom kal\u00f3ri\u00ed m\u00e1te na svete.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Nud\u00edte sa?<\/strong> Obzvl\u00e1\u0161\u0165 v dobe, ke\u010f sme n\u00faten\u00ed tr\u00e1vi\u0165 obrovsk\u00e9 mno\u017estvo \u010dasu doma, m\u00f4\u017eeme za\u017e\u00edva\u0165 dlh\u00e9 chv\u00edle nudy. Ale zabavi\u0165 sa jedlom je len cesta k n\u00e1rastu telesn\u00fdch obvodov. <strong>Sk\u00faste sa venova\u0165 nie\u010domu, na \u010do ste dosia\u013e nemali \u010das<\/strong> a v\u017edy ste sa to t\u00fa\u017eili nau\u010di\u0165. \u010co tak sa u\u010di\u0165 nov\u00fd cudz\u00ed jazyk, hra\u0165 na hudobn\u00fd n\u00e1stroj, osvoji\u0165 si nejak\u00fa schopnos\u0165 v r\u00e1mci po\u010d\u00edta\u010dov\u00fdch programov alebo odboru, ktor\u00fd v\u00e1s v\u017edy zauj\u00edmal, v\u010faka mno\u017estvu online kurzov. Mo\u017enost\u00ed je mnoho. K\u013e\u00fa\u010dom je neda\u0165 nude \u0161ancu.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Na\u0161tval v\u00e1s niekto, nie\u010do v\u00e1s rozhodilo alebo \u010del\u00edte chronick\u00e9mu stresu?<\/strong> Zajedanie em\u00f3ci\u00ed patr\u00ed medzi \u010dast\u00e9 strat\u00e9gie ako sa s nimi vyrovna\u0165. \u017dia\u013e, funguje to len kr\u00e1tkodobo a na dne t\u00e9gliku zmrzliny vyrovnanie sa s bolestnou situ\u00e1ciou nen\u00e1jdete. Rovnako sa nezbav\u00edte stresu v\u010faka tabu\u013eke \u010dokol\u00e1dy a f\u013ea\u0161i v\u00edna. U\u017e len fakt, \u017ee dok\u00e1\u017eete identifikova\u0165 sp\u00fa\u0161ta\u010d nutkavej chuti na nie\u010do dobr\u00e9, v\u00e1m d\u00e1va do r\u00fak mocn\u00fa zbra\u0148 sebapoznania. <strong>Namiesto zajedania t\u00fdchto em\u00f3ci\u00ed si sk\u00faste za\u0161portova\u0165<\/strong> a u\u013eavi\u0165 si touto formou od emocion\u00e1lnej n\u00e1lo\u017ee, vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj jednu z foriem medit\u00e1cie alebo otu\u017eovania.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ste v prostred\u00ed, ktor\u00e9 m\u00e1te spojen\u00e9 s jedlom?<\/strong> Ur\u010dit\u00e9 prostredie alebo situ\u00e1cie m\u00f4\u017eu vyvol\u00e1va\u0165 chu\u0165 na nie\u010do dobr\u00e9, hoci pr\u00e1ve nie ste hladn\u00fd. Predch\u00e1dzaj\u00face \u017eivotn\u00e9 sk\u00fasenosti m\u00f4\u017eete ma\u0165 spojen\u00e9 s jedlom, napr\u00edklad cestu autom, vlakom alebo chv\u00ed\u013eu, ke\u010f si priprav\u00edte k\u00e1vu a sadnete si na gau\u010d. <strong>Pozorujte sa a zaka\u017ed\u00fdm, ke\u010f sa v\u00e1m nie\u010do tak\u00e9 stane, zbystrite a bu\u010fte si toho vedom\u00ed.<\/strong> T\u00fdm m\u00f4\u017eete postupne vedome odb\u00fara\u0165 tento nezdrav\u00fd zvyk.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ste \u017eena v ur\u010ditej \u010dasti cyklu?<\/strong> Kv\u00f4li pravideln\u00fdm hormon\u00e1lnym zmen\u00e1m v \u017eenskom tele doch\u00e1dza aj k tomu, \u017ee v\u00e1s prenasleduj\u00fa chute na sladk\u00e9 a tu\u010dn\u00e9 jedl\u00e1. Na vine je najm\u00e4 vy\u0161\u0161ia koncentr\u00e1cia progester\u00f3nu a ni\u017e\u0161ia hladina estrog\u00e9nu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/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>Po v\u00fddatnom okysli\u010den\u00ed organizmu mo\u017eno zist\u00edte, \u017ee v\u00e1s u\u017e nutkav\u00e1 chu\u0165 na nie\u010do dobr\u00e9 pre\u0161la. A pokia\u013e v\u00e1s tr\u00e1pi strata motiv\u00e1cie k cvi\u010deniu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>5 tipov, v\u010faka ktor\u00fdm zostanete akt\u00edvni, motivovan\u00ed a neprestanete cvi\u010di\u0165 ani doma.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg\" alt=\"11 sp\u00f4sobov, ako obmedzi\u0165 uzob\u00e1vanie a nevedom\u00e9 jedenie\" class=\"wp-image-193328\" style=\"width:843px;height:562px\" title=\"11 sp\u00f4sobov, ako obmedzi\u0165 uzob\u00e1vanie a nevedom\u00e9 jedenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_8669-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Majte na o\u010diach, ko\u013eko jedla ste u\u017e zjedli<\/h3>\n\n\n\n<p>Jednou z mo\u017enost\u00ed, pre\u010do m\u00e1me vy\u0161\u0161ie sklony k prejedaniu, je pod\u013ea behavior\u00e1lnych vedcov odstr\u00e1nenie vonkaj\u0161\u00edch vizu\u00e1lnych stimulov, ktor\u00e9 n\u00e1m pripom\u00ednaj\u00fa, ko\u013eko jedla sme u\u017e stihli zjes\u0165. Svoju hypot\u00e9zu vedci otestovali na 50 \u0161tudentoch n\u00e1hodne rozdelen\u00fdch do dvoch skup\u00edn a usaden\u00fdch k 21 stolom. Vedci pozorovali, ko\u013eko kurac\u00edch kr\u00eddel \u00fa\u010dastn\u00edci \u0161t\u00fadie zjedia v priebehu sledovania \u0161portov\u00e9ho prenosu v telev\u00edzii. Konzumenti mohli zjes\u0165 to\u013eko kurac\u00edch kr\u00eddiel, ko\u013eko sa im \u017eiadalo. Polovica stolov bola priebe\u017en\u00e9 upratovan\u00e1, zatia\u013e \u010do na druhej polovici sa hromadili kosti a zvy\u0161ky jedla na tanieroch. \u010co v\u00fdskumn\u00edci zistili? <strong>Skupina \u0161tudentov, ktor\u00fdm sa hromadili zvy\u0161ky jedla na tanieri, zjedla v priemere o necel\u00e9 2 kuracie kr\u00eddla menej<\/strong> v porovnan\u00ed so skupinou, ktorej vizu\u00e1lna sp\u00e4tn\u00e1 v\u00e4zba o mno\u017estve zjeden\u00e9ho jedla ch\u00fdbala. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm?<\/strong> Majte v\u017edy na o\u010diach, ko\u013eko jedla ste u\u017e zjedli. M\u00f4\u017ee sa to t\u00fdka\u0165 napr\u00edklad letn\u00fdch grilova\u010diek, ve\u013ek\u00fdch osl\u00e1v alebo rodinn\u00fdch ve\u010der\u00ed. Nemus\u00edte nech\u00e1va\u0165 taniere od jedla priamo pred sebou, ale sk\u00faste ich odlo\u017ei\u0165 na vidite\u013en\u00e9 miesto, kde nebud\u00fa nikomu prek\u00e1\u017ea\u0165, a vy si tak m\u00f4\u017eete kedyko\u013evek pripomen\u00fa\u0165, ko\u013eko jedla ste u\u017e zjedli. T\u00fdm m\u00f4\u017eete napr\u00edklad zabr\u00e1ni\u0165 aj ma\u0161krtenia jedla a ochutn\u00e1vaniu kopy dezertov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. V\u017edy siahnite po men\u0161om balen\u00ed<\/h3>\n\n\n\n<p>Obchodn\u00e9 re\u0165azce v poslednej dobe \u010d\u00edm \u010falej, t\u00fdm \u010dastej\u0161ie pon\u00fakaj\u00fa XXL balenia mno\u017estva produktov, \u010do m\u00e1 za n\u00e1sledok ich \u010dastej\u0161ie nakupovanie. Pokia\u013e kupujete pre ve\u013ek\u00fa rodinu XXL balenia kvalitnej \u0161unky alebo jogurtu, tak je v\u0161etko v \u00faplnom poriadku. Ale <strong>gigantick\u00e9 balenie \u010dokol\u00e1dy, cukr\u00edkov, chipsov alebo orie\u0161kov v pikantnom cest\u00ed\u010dku nikto nepotrebuje.<\/strong> Vo v\u00e4\u010d\u0161ine pr\u00edpadov ide o pochutiny, ktor\u00e9 maj\u00fa v malom objeme ve\u013ek\u00e9 mno\u017estvo energie. A ko\u013ekokr\u00e1t ste sa u\u017e pristihli, \u017ee ste \u0161li do potravinovej skrine len tak ochutna\u0165 aj nieko\u013ekokr\u00e1t po\u010das d\u0148a, alebo ste sami ve\u010der pri telev\u00edzii zjedli XXL balenie chipsov?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm?<\/strong> Ke\u010f u\u017e tak\u00e9to potraviny kupujete, v\u017edy sa zamyslite, \u010di ich v\u00f4bec potrebujete, a pr\u00edpadne <strong>siahnite po \u010do najmen\u0161om balen\u00ed.<\/strong> Pri telev\u00edzii tak pravdepodobne zjete omnoho menej energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">4. Nadmerne l\u00e1kav\u00e9 potraviny umiestnite mimo v\u00e1\u0161ho vizu\u00e1lneho priestoru<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg\" alt=\"Siahnite po men\u0161om balen\u00ed a l\u00e1kav\u00e9 potraviny pred sebou schovajte\" class=\"wp-image-193315\" title=\"Siahnite po men\u0161om balen\u00ed a l\u00e1kav\u00e9 potraviny pred sebou schovajte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/ctverec-_-OK-_-OK-2048x2048.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri kuchynskom love nie\u010doho dobr\u00e9ho otvor\u00edte chladni\u010dku a potravinov\u00fa skrinku, a zis\u0165ujete, kde by sa mohlo skr\u00fdva\u0165 nie\u010do chu\u0165ovo uspokojiv\u00e9. <strong>Potraviny, ktor\u00e9 sa nach\u00e1dzaj\u00fa v \u00farovni o\u010d\u00ed, s\u00fa najviac vidite\u013en\u00e9 a siahame po nich spravidla naj\u010dastej\u0161ie.<\/strong> Alebo mo\u017eno m\u00e1te na kuchynskom stole st\u00e1le nejak\u00e9 sladkosti, ktor\u00e9 si d\u00e1vate ku k\u00e1ve? Vedci dali po\u010das pracovnej doby 40 sekret\u00e1rkam k dispoz\u00edcii boxy so sladkos\u0165ami, s t\u00fdm rozdielom, \u017ee niektor\u00e9 boxy boli prieh\u013eadn\u00e9 a ostatn\u00e9 nie. Sekret\u00e1rky, ktor\u00e9 mali v dosahu prieh\u013eadn\u00e9 boxy s \u010dokol\u00e1dou, zjedli zhruba dvakr\u00e1t viac sladkost\u00ed oproti t\u00fdm, ktor\u00e9 mali v dosahu len neprieh\u013eadn\u00e9&nbsp; boxy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm?<\/strong> <strong><em>\u201eZ\u00edde z o\u010d\u00ed, z\u00edde z mysle.\u201c<\/em><\/strong> Aj takto by mohla znie\u0165 tak\u00e1 jednoduch\u00e1 rada. Preskladajte poli\u010dky v skrinke a v chladni\u010dke na \u00farovni o\u010d\u00ed a umiestnite na ne ovocie, zeleninu alebo zav\u00e1raniny. Z kuchyne a ob\u00fdva\u010dky <strong>odstr\u00e1\u0148te vidite\u013en\u00e9 n\u00e1doby so sladkos\u0165ami<\/strong>, ktor\u00e9 bu\u010f niekomu darujte, alebo ich schovajte niekam do hlb\u00edn potravinovej skrine. Ak neviete, ako si spr\u00e1vne zorganizova\u0165 kuchy\u0148u, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp; <strong><a class=\"ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zorganizovat-kuchynu-pre-uspech-v-chudnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 tipov, ako zorganizova\u0165 kuchy\u0148u pre \u00faspech v chudnut\u00ed.<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Nekupujte si kalorick\u00e9 bomby, alebo si ich aspo\u0148 nekupujte vo ve\u013ekom<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">V\u00e4\u010d\u0161inou prahneme po sladk\u00fdch, tu\u010dn\u00fdch a slan\u00fdch jedl\u00e1ch<\/strong>, ktor\u00e9 v n\u00e1s prirodzene vyvol\u00e1vaj\u00fa v\u00e4\u010d\u0161\u00ed pocit uspokojenia. To je aj d\u00f4vod, pre\u010do si \u201elen tak na chu\u0165\u201c prirodzene nevyberieme len zeleninu. Ako o sebe viete, \u017ee ste schopn\u00ed zjes\u0165 200-gramov\u00e9 balenie cookies bez mihnutia oka, k\u00fapte si \u010do najmen\u0161ie balenie. Ide\u00e1lne si ich, samozrejme, nekupujte v\u00f4bec, ale k tomu sa mus\u00edte postupne prepracova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em data-rich-text-format-boundary=\"true\">\u201eAk m\u00e1te chladni\u010dku a potravinov\u00fa skri\u0148u pln\u00fa r\u00f4znych potrav\u00edn, zvy\u0161uje sa \u0161anca, \u017ee budete ma\u0161krti\u0165 z nieko\u013ek\u00fdch potrav\u00edn z\u00e1rove\u0148,\u201c<\/em> &nbsp;<a class=\"ek-link ek-link ek-link\" href=\"https:\/\/www.womenshealthmag.com\/weight-loss\/a19932858\/how-to-stop-snacking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hovor\u00ed nutri\u010dn\u00e1 \u0161pecialistka Keri Gans.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm? <\/strong>N\u00e1jdite svoje slab\u00e9 miesta a potraviny, na ktor\u00fdch ste &#8220;z\u00e1visl\u00ed&#8221;. Nekupujte si ich vo ve\u013ekom len preto, \u017ee s\u00fa v akcii, a k\u00fapte si \u010do najmen\u0161ie balenie. Postupom \u010dasu ich ide\u00e1lne presta\u0148te kupova\u0165 \u00faplne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Majte povedomie o kal\u00f3ri\u00e1ch v&nbsp;potravin\u00e1ch a predstavte si, \u010do by ste museli spravi\u0165, aby ste ich sp\u00e1lili<\/h3>\n\n\n\n<p>Jedn\u00fdm s \u00fa\u010dinn\u00fdch n\u00e1strojov v boji proti ma\u0161krteniu je predstavivos\u0165 a <strong>znalos\u0165 energetickej hodnoty potrav\u00edn.<\/strong> Ke\u010f sme u\u017e pri cookies, tak priemerne 100 gramov (5 k\u00faskov) obsahuje zhruba 500 kcal, \u010do je zhruba \u00bc <a class=\"ek-link ek-link ek-link\" href=\"https:\/\/eur-lex.europa.eu\/legal-content\/CS\/TXT\/PDF\/?uri=CELEX:52018XC0608(01)&amp;from=DE\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">referen\u010dnej hodnoty pr\u00edjmu energie<\/a> priemernej dospelej osoby. Je to napr\u00edklad priemern\u00e1 energetick\u00e1 hodnota poctiv\u00e9ho obeda alebo ve\u010dere. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">A \u010do by ste museli urobi\u0165, aby ste sp\u00e1lili 500 kcal v 5 k\u00faskoch cookies?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni\u017e\u0161ie uveden\u00e9 hodnoty s\u00fa priemern\u00e9 a platia pre 80 kg mu\u017ea a 65 kg \u017eenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Beh r\u00fdchlos\u0165ou 8 km\/h:<\/strong> 45 min\u00fat pre mu\u017ea a 55 min\u00fat pre \u017eenu.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ch\u00f4dza r\u00fdchlos\u0165ou 6,5 km\/h:<\/strong> 75 min\u00fat pre mu\u017ea a 92 min\u00fat pre \u017eenu.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Jazda na bicykli r\u00fdchlos\u0165ou pribli\u017ene 20 km\/h:<\/strong> 47 min\u00fat pre mu\u017ea a 58 min\u00fat pre \u017eenu.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Tr\u00e9ning v posil\u0148ovni (full body): <\/strong>57 min\u00fat pre mu\u017ea a 71 min\u00fat pre \u017eenu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm? \u010c\u00edtajte obaly potrav\u00edn a vyh\u00fdbajte sa kalorick\u00fdm bomb\u00e1m.<\/strong> Ide\u00e1lne je pozna\u0165 svoj optim\u00e1lny denn\u00fd kalorick\u00fd pr\u00edjem a porovna\u0165 si, \u010do je lep\u0161ie. \u010ci 500 kcal v su\u0161ienkach, ktor\u00e9 v\u00e1\u0161 pr\u00edli\u0161 nezas\u00fdtia, alebo poctiv\u00fd obed, po ktorom sa budete c\u00edti\u0165 s\u00fdto a dod\u00e1 v\u00e1m v\u0161etky potrebn\u00e9 \u017eiviny. A ke\u010f si predstav\u00edte, ako dlho by ste museli \u0161portova\u0165, aby ste energiu v su\u0161ienkach navy\u0161e sp\u00e1lili, mo\u017eno v\u00e1s z toho prejde chu\u0165. Optim\u00e1lny energetick\u00fd pr\u00edjem si m\u00f4\u017eete spo\u010d\u00edta\u0165 v na\u0161om \u010dl\u00e1nku <a class=\"ek-link ek-link ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pri chudnut\u00ed alebo naberan\u00ed svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg\" alt=\"Majte povedomie o kal\u00f3ri\u00e1ch v potravin\u00e1ch a predstavte si, \u010do by ste museli urobi\u0165, aby ste ich sp\u00e1lili\" class=\"wp-image-193289\" style=\"width:843px;height:562px\" title=\"Majte povedomie o kal\u00f3ri\u00e1ch v potravin\u00e1ch a predstavte si, \u010do by ste museli urobi\u0165, aby ste ich sp\u00e1lili\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Nevynech\u00e1vajte jedlo a pite dostatok tekut\u00edn<\/h3>\n\n\n\n<p>V pr\u00edpade, \u017ee \u010dasto vynech\u00e1vate jedlo, zrejme sa \u010dasto stret\u00e1vate s chu\u0165ou na sladk\u00e9 a nadmern\u00fdm lovom jedla v kuchyni. Aj pr\u00edjem tekut\u00edn hr\u00e1 svoju rolu. \u0160t\u00fadie ukazuj\u00fa, \u017ee pr\u00edjem tekut\u00edn pred jedlom dok\u00e1\u017ee zn\u00ed\u017ei\u0165 mno\u017estvo zjeden\u00e9ho jedla. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm?<\/strong> <strong>Po\u010das d\u0148a jedzte tak\u00fd po\u010det jed\u00e1l, ktor\u00fd v\u00e1m vyhovuje.<\/strong> Odrazi\u0165 sa m\u00f4\u017eete od 3 v\u00e4\u010d\u0161\u00edch jed\u00e1l doplnen\u00fdch snackmi pod\u013ea potreby. <strong>Nenech\u00e1vajte sa vyhladova\u0165<\/strong>, inak m\u00f4\u017ee doch\u00e1dza\u0165 k \u201e\u00fatokom na chladni\u010dku.\u201c Dospel\u00fd \u010dlovek by mal za de\u0148 prija\u0165 zhruba 30\u201345 mililitrov tekut\u00edn na kilogram telesnej hmotnosti. Ak \u0161portujete, pr\u00edjem tekut\u00edn by mal by\u0165 e\u0161te vy\u0161\u0161\u00ed. A to minim\u00e1lne o tekutiny straten\u00e9 potom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Jedzte vedome a nenechajte sa rozpty\u013eova\u0165. Ke\u010f jete, jedzte. Ke\u010f pracujete, pracujte<\/h3>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017ee jete obed, zatia\u013e \u010do sledujete, \u010do je nov\u00e9 na soci\u00e1lnych sie\u0165ach, alebo ve\u010deriate pri telev\u00edzii? Potom by ste mali vedie\u0165, \u017ee <strong>ke\u010f sa naplno nevenujete jedlu<\/strong>&nbsp;a svoju pozornos\u0165 smerujete niekam \u00faplne inam, <strong>jete spravidla \u010faleko r\u00fdchlej\u0161ie, zjete viac jedla, a dokonca sa c\u00edtite aj menej nas\u00fdten\u00ed.<\/strong> A u\u017e je jedno, \u010di pri jeden\u00ed pracujete, sledujete telev\u00edziu alebo scrollujete timeline soci\u00e1lnych siet\u00ed na mobile. Pozornos\u0165 smerujete inam a \u013eah\u0161ie sa prejete. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumn\u00edci zistili, \u017ee \u013eudia po\u010das sledovania telev\u00edzie zjedli <strong>o 36 % viac pizze a o 71 % viac makar\u00f3nov so syrom.<\/strong> Zd\u00e1 sa, \u017ee d\u013a\u017eka sledovan\u00e9ho programu m\u00e1 tie\u017e vplyv na energetick\u00fd pr\u00edjem. \u00da\u010dastn\u00edci \u010fal\u0161ieho v\u00fdskumu zjedli o 28 % viac popcornu v pr\u00edpade, \u017ee sledovali 60-min\u00fatov\u00fa show namiesto 30-min\u00fatov\u00e9ho programu. \u010eal\u0161ia \u0161t\u00fadia zase pri\u0161la na to, \u017ee <strong>ke\u010f \u013eudia po\u010das obeda hrali po\u010d\u00edta\u010dov\u00e9 hry, c\u00edtili sa menej nas\u00fdten\u00ed, uspokojen\u00ed a nesk\u00f4r zjedli dvakr\u00e1t viac su\u0161ienok<\/strong> v porovnan\u00ed s hr\u00e1\u010dmi, ktor\u00ed si vychutnali svoj obed neru\u0161ene. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm? <\/strong>Ke\u010f jete, tak jedzte. Ke\u010f pracujete, tak pracujte. Jednoducho, venujte pln\u00fa pozornos\u0165 \u010dinnosti, ktor\u00e1 m\u00e1 aktu\u00e1lne najvy\u0161\u0161iu prioritu. Multitasking v spojen\u00ed s jedlom vedie k prejedaniu a sp\u00f4sob\u00ed v kone\u010dnom d\u00f4sledku viac probl\u00e9mov ne\u017e \u00fa\u017eitku. <strong>Venujte plnou pozornos\u0165 jedlu<\/strong>, vn\u00edmajte jeho chu\u0165, v\u00f4\u0148u, text\u00faru a jedzte v\u0161etk\u00fdmi zmyslami. Pravdepodobne sa budete c\u00edti\u0165 aj \u010faleko viac uspokojen\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg\" alt=\"Jedzte vedome a nenechajte sa rozpty\u013eova\u0165 telev\u00edziou ani soci\u00e1lnymi sie\u0165ami\" class=\"wp-image-193263\" style=\"width:843px;height:563px\" title=\"Jedzte vedome a nenechajte sa rozpty\u013eova\u0165 telev\u00edziou ani soci\u00e1lnymi sie\u0165ami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-8-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9.&nbsp;Dajte si len mal\u00fd k\u00fasok z toho, na \u010do m\u00e1te chu\u0165<\/h3>\n\n\n\n<p>M\u00e1te vo zvyku zjes\u0165 v\u017edy cel\u00e9 balenie su\u0161ienok alebo \u010dokol\u00e1dy, ke\u010f sa do nej zahryznete? <strong>Probl\u00e9m je, \u017ee prv\u00fd hryz je v\u017edy ten najlep\u0161\u00ed.<\/strong> <em>\u201eJe to kv\u00f4li tomu, \u017ee va\u0161e chu\u0165ov\u00e9 poh\u00e1riky rozoznaj\u00fa nov\u00fd chu\u0165ov\u00fd z\u00e1\u017eitok, na ktor\u00fd si ale a\u017e pr\u00edli\u0161 r\u00fdchlo zvykn\u00fa, a \u010fal\u0161\u00ed hryz u\u017e neprin\u00e1\u0161a tak\u00e9 uspokojenie ako prv\u00fd,\u201c<\/em> vysvet\u013euje doktorka Albersov\u00e1. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm? <\/strong>Pokia\u013e m\u00e1te dostato\u010dne siln\u00fa v\u00f4\u013eu na to, aby ste si dopriali naozaj len jeden hryz, m\u00e1te vyhrat\u00e9. Ak to nezvl\u00e1dnete, je \u010das zmias\u0165 chu\u0165ov\u00e9 poh\u00e1riky. Sk\u00faste sa <strong>po prvom s\u00faste su\u0161ienky zahryzn\u00fa\u0165 do k\u00faska zeleniny alebo si vy\u010disti\u0165 zuby.<\/strong> St\u00e1le si chcete odhryzn\u00fa\u0165 s \u010dokol\u00e1dovej su\u0161ienky s chu\u0165ou m\u00e4tovej pasty v \u00fastach?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. Pri varen\u00ed neochutn\u00e1vajte jedlo st\u00e1le dookola<\/h3>\n\n\n\n<p>Ka\u017ed\u00fd sa sna\u017e\u00ed, aby uvaren\u00e9 jedlo chutilo pod\u013ea jeho predst\u00e1v. A o to viac, ke\u010f host\u00ed n\u00e1v\u0161tevu. V\u00fdsledkom toho je neust\u00e1le ochutn\u00e1vanie a dochucovanie jedla k dokonalosti. <strong>No \u00e1no, ale po\u010das varenia a ochutn\u00e1vania m\u00f4\u017eete priebe\u017ene zjes\u0165 pokojne aj ve\u013ekos\u0165 celej porcie.<\/strong> Ako je to mo\u017en\u00e9? Ochutn\u00e1vanie om\u00e1\u010dky formou polievkov\u00fdch ly\u017e\u00edc, cestov\u00edn, ry\u017ee alebo m\u00e4sa sa po\u010das varenia nakop\u00ed a nejak\u00fa t\u00fa stovku kal\u00f3ri\u00ed navy\u0161e do seba takto jednoducho, skoro nevedomky prepa\u0161ujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u010co s t\u00fdm? Ochutn\u00e1vajte v\u0161etko po mal\u00fdch \u010dajov\u00fdch ly\u017ei\u010dk\u00e1ch<\/strong> alebo len v r\u00e1mci jednej cestoviny \u010di k\u00fasku zemiaku. U\u017e len vedomie toho, ako sa m\u00f4\u017eu kal\u00f3rie pri varen\u00ed zakr\u00e1da\u0165 do energetick\u00e9ho pr\u00edjmu, sp\u00f4sob\u00ed, \u017ee si na to budete d\u00e1va\u0165 pozor, prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm a tieto zakr\u00e1daj\u00face sa kal\u00f3rie eliminujete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">11. Ve\u010fte si denn\u00edk a sledujte, pri ak\u00fdch pr\u00edle\u017eitostiach uzob\u00e1vate<\/h3>\n\n\n\n<p>\u010co z\u00edskate veden\u00edm denn\u00edka a zapisovan\u00edm si jedla? Pre v\u00e4\u010d\u0161inu z v\u00e1s bude obrovsk\u00fdm prekvapen\u00edm<strong>, \u010do v\u0161etko v priebehu d\u0148a zjete, a mo\u017eno v\u00e1m to otvor\u00ed o\u010di nato\u013eko, \u017ee si u\u017e nebudete myslie\u0165, ako m\u00e1lo jete.<\/strong> Ke\u010f si ku ka\u017ed\u00e9mu jedlu \u201enad pl\u00e1n\u201c e\u0161te nap\u00ed\u0161ete, pre\u010do ste zjedli napr\u00edklad polovicu \u010dokol\u00e1dy, cel\u00fa pizzu a vypili f\u013ea\u0161u v\u00edna k tomu, dok\u00e1\u017eete pracova\u0165 s em\u00f3ciami na \u00faplne inej \u00farovni. Jednoduch\u0161ie n\u00e1jdete svoje sp\u00fa\u0161\u0165a\u010de ma\u0161krtenia, a m\u00f4\u017eete tak s nimi jednoduch\u0161ie pracova\u0165. <strong>Nejete n\u00e1hodou viac, ke\u010f ste v strese alebo v\u00e1s niekto na\u0161tval?<\/strong> Sk\u00faste si da\u0165 do tela \u0161portom a vypusti\u0165 paru t\u00fdmto sp\u00f4sobom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zhruba po t\u00fd\u017edni si svoj denn\u00edk zanalyzujte<\/strong> a mo\u017eno objav\u00edte, \u017ee pravideln\u00fd croissant ku cappuccinu je vlastne len zvyk, na ktorom m\u00f4\u017eete pracova\u0165. Mo\u017eno ka\u017ed\u00fd \u0161tvrtok po zeleninovom \u0161al\u00e1te na obed ste o polhodiny zase hladn\u00fd a m\u00e1te chu\u0165 na nie\u010do dobr\u00e9. Rie\u0161enie? Dajte si komplexn\u00e9 jedlo s dostatkom v\u0161etk\u00fdch \u017eiv\u00edn a nespoliehajte sa na \u0161al\u00e1t na tis\u00edc vari\u00e1ci\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg\" alt=\"Ve\u010fte si denn\u00edk a sledujte, pri ak\u00fdch pr\u00edle\u017eitostiach uzob\u00e1vate\" class=\"wp-image-193276\" style=\"width:843px;height:562px\" title=\"Ve\u010fte si denn\u00edk a sledujte, pri ak\u00fdch pr\u00edle\u017eitostiach uzob\u00e1vate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-jonathan-robles-2388922.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_jednoducho_odburat_nezdrave_navyky\"><\/span>Ako jednoducho odb\u00fara\u0165 nezdrav\u00e9 n\u00e1vyky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na odstr\u00e1nenie nezdrav\u00fdch n\u00e1vykov, ktor\u00e9 ste si za roky \u017eivota vypestovali, s\u00fa potrebn\u00e9 postupn\u00e9 a pomal\u00e9 kr\u00f4\u010diky, ktor\u00e9 v\u00e1m vo v\u00fdsledku pom\u00f4\u017eu robi\u0165 ve\u013ek\u00e9 a trval\u00e9 zmeny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>S\u00da\u010cASN\u00dd N\u00c1VYK<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>MAL\u00c9 VYLEP\u0160ENIE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>V\u00c4\u010c\u0160IE VYLEP\u0160ENIE<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>IDE\u00c1LNE ZLEP\u0160ENIE N\u00c1VYKU<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Capuccino s cukrom a \u010dokol\u00e1dov\u00fdm croissantom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Capuccino bez cukru s croissantom<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Capuccino bez cukru s celozrnn\u00fdm muffinom&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Americano s polotu\u010dn\u00fdm mliekom a 0% gr\u00e9ckym jogurtom s k\u00faskom ob\u013e\u00faben\u00e9ho ovocia<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Ve\u013ek\u00e9 balenie chipsov a mal\u00e9 balenie orie\u0161kov v cest\u00ed\u010dku k telev\u00edzii<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Stredn\u00e9 balenie chipsov a mal\u00e9 balenie orie\u0161kov k telev\u00edzii<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">Mal\u00e9 balenie chipsov a zemiaky pe\u010den\u00e9 v r\u00fare s dipom zo skyru k telev\u00edzii<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong data-rich-text-format-boundary=\"true\">K\u00fasky nakr\u00e1janej zeleniny a zemiaky pe\u010den\u00e9 v r\u00fare s dipom zo skyru k telev\u00edzii<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_maskrteni_a_chudnuti\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o ma\u0161krten\u00ed a chudnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"11 tipov, ako dosta\u0165 jedlo pod kontrolu I GymBeam I FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/mG-c0edfzrg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ma\u0161krtenie, jedenie mimo pl\u00e1nu alebo lovenie nie\u010doho dobr\u00e9ho<\/strong> v celej kuchyni m\u00f4\u017ee by\u0165 ka\u017edodenn\u00fdm n\u00e1vykom, ktor\u00fd v\u00e1m podkop\u00e1va nohy v ceste za chudnut\u00edm alebo len zdrav\u0161\u00edm \u017eivotn\u00fdm \u0161t\u00fdlom. Po\u010das d\u0148a tak m\u00f4\u017eete \u00faplne zbyto\u010dne prija\u0165 aj nieko\u013eko stoviek kal\u00f3ri\u00ed nad pl\u00e1n. A pritom sa len sta\u010d\u00ed zastavi\u0165 a zamyslie\u0165, pre\u010do m\u00e1te chu\u0165 na tabu\u013eku \u010dokol\u00e1dy, balenie chipsov alebo ob\u013e\u00faben\u00fdch su\u0161ienok? A ke\u010f o nejakej dobrote viete, \u017ee jej nedok\u00e1\u017eete odola\u0165, jednoducho si ju nekupujte. <strong>\u010co doma nem\u00e1te, to nezjete.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chod\u00edte aj vy na lov do kuchyne, kde d\u00fafate v nejak\u00fa koris\u0165, ktor\u00e1 pote\u0161\u00ed va\u0161e chu\u0165ov\u00e9 poh\u00e1riky? <strong>Pode\u013ete sa s nami v koment\u00e1roch o svoje rady, tipy<\/strong> a vychyt\u00e1vky, ktor\u00e9 v\u00e1m s t\u00fdm pom\u00e1haj\u00fa. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s u\u017eito\u010dn\u00fd, podporte ho zdie\u013ean\u00edm, aby pomohol zbavi\u0165 sa ma\u0161krtenia aj va\u0161im priate\u013eom.<\/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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Ve\u010f skoro ni\u010d nejem a napriek tomu nem\u00f4\u017eem schudn\u00fa\u0165,&#8221; je jedna z viet, ktor\u00fa \u0161pecialisti na v\u00fd\u017eivu po\u010duj\u00fa z \u00fast svojich klientov podozrivo \u010dasto. Zbavte sa nevedom\u00e9ho jedenia a ma\u0161krtenia pomocou 11 tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu chudnutie zase na\u0161tartova\u0165.<\/p>\n","protected":false},"author":65,"featured_media":193638,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6130,6055,6159],"filter_section":[],"filter_attribute":[13036,13035],"class_list":{"0":"post-313470","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-nahrady-cukru","10":"tag-strava","11":"tag-tuky","12":"filter_attribute-diety-a-vyzivove-smery","13":"filter_attribute-jedalnicky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"&quot;Ve\u010f skoro ni\u010d nejem a napriek tomu nem\u00f4\u017eem schudn\u00fa\u0165,&quot; je jedna z viet, ktor\u00fa \u0161pecialisti na v\u00fd\u017eivu po\u010duj\u00fa z \u00fast svojich klientov podozrivo \u010dasto. Zbavte sa nevedom\u00e9ho jedenia a ma\u0161krtenia pomocou 11 tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu chudnutie zase na\u0161tartova\u0165.\" \/>\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\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"&quot;Ve\u010f skoro ni\u010d nejem a napriek tomu nem\u00f4\u017eem schudn\u00fa\u0165,&quot; je jedna z viet, ktor\u00fa \u0161pecialisti na v\u00fd\u017eivu po\u010duj\u00fa z \u00fast svojich klientov podozrivo \u010dasto. Zbavte sa nevedom\u00e9ho jedenia a ma\u0161krtenia pomocou 11 tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu chudnutie zase na\u0161tartova\u0165.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-02T11:26:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-07T13:34:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/masrtenie-brani-vasmu-cielu-2-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu\",\"datePublished\":\"2020-12-02T11:26:00+00:00\",\"dateModified\":\"2023-12-07T13:34:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\"},\"wordCount\":5010,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/masrtenie-brani-vasmu-cielu-2-min.png\",\"keywords\":[\"chudnutie\",\"n\u00e1hrady cukru\",\"strava\",\"tuky\"],\"articleSection\":[\"Ako schudn\u00fa\u0165\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\",\"name\":\"Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/masrtenie-brani-vasmu-cielu-2-min.png\",\"datePublished\":\"2020-12-02T11:26:00+00:00\",\"dateModified\":\"2023-12-07T13:34:17+00:00\",\"description\":\"\\\"Ve\u010f skoro ni\u010d nejem a napriek tomu nem\u00f4\u017eem schudn\u00fa\u0165,\\\" je jedna z viet, ktor\u00fa \u0161pecialisti na v\u00fd\u017eivu po\u010duj\u00fa z \u00fast svojich klientov podozrivo \u010dasto. 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