{"id":315364,"date":"2021-11-24T14:00:47","date_gmt":"2021-11-24T13:00:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315364"},"modified":"2023-03-06T10:20:32","modified_gmt":"2023-03-06T09:20:32","slug":"ako-piect-zdravsie-nielen-na-vianoce","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-piect-zdravsie-nielen-na-vianoce\/","title":{"rendered":"Ako piec\u0165 zdrav\u0161ie nielen na Vianoce?"},"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-piect-zdravsie-nielen-na-vianoce\/#Preco_dat_sancu_zdravsiemu_peceniu\" title=\"Pre\u010do da\u0165 \u0161ancu zdrav\u0161iemu pe\u010deniu?\">Pre\u010do da\u0165 \u0161ancu zdrav\u0161iemu pe\u010deniu?<\/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-piect-zdravsie-nielen-na-vianoce\/#Ako_nahradit_rafinovanu_psenicnu_muku\" title=\"Ako nahradi\u0165 rafinovan\u00fa p\u0161eni\u010dn\u00fa m\u00faku?\">Ako nahradi\u0165 rafinovan\u00fa p\u0161eni\u010dn\u00fa m\u00faku?<\/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-piect-zdravsie-nielen-na-vianoce\/#Ako_nahradit_cukor\" title=\"Ako nahradi\u0165 cukor?\">Ako nahradi\u0165 cukor?<\/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-piect-zdravsie-nielen-na-vianoce\/#Ako_nahradit_klasicke_maslo\" title=\"Ako nahradi\u0165 klasick\u00e9 maslo?\">Ako nahradi\u0165 klasick\u00e9 maslo?<\/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-piect-zdravsie-nielen-na-vianoce\/#Ako_pridat_do_dezertu_viac_bielkovin\" title=\"Ako prida\u0165 do dezertu viac bielkov\u00edn?\">Ako prida\u0165 do dezertu viac bielkov\u00edn?<\/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-piect-zdravsie-nielen-na-vianoce\/#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>Kto by odolal \u010derstvo upe\u010denej torte alebo lahodn\u00fdm bucht\u00e1m od babi\u010dky? A o to viac na Vianoce. Ka\u017ed\u00fd de\u0148 je na stole nieko\u013eko druhov cukroviniek a vy neviete, \u010do si da\u0165 sk\u00f4r. V\u00e4\u010d\u0161ina t\u00fdchto sladkost\u00ed m\u00e1 ale okrem lahodnej chuti spravidla aj nieko\u013eko \u010fal\u0161\u00edch spolo\u010dn\u00fdch vlastnost\u00ed \u2013 <strong>n\u00edzky podiel vl\u00e1kniny, bielkov\u00edn 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>Pokia\u013e bude k\u00fasok t\u00fdchto dobr\u00f4t s\u00fa\u010das\u0165ou inak pestr\u00e9ho a vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka s dostatkom v\u0161etk\u00fdch \u017eiv\u00edn, nemus\u00edte sa t\u00fdm nijako tr\u00e1pi\u0165. V pr\u00edpade, \u017ee t\u00fdmito sladkos\u0165ami pravidelne nahr\u00e1dzate ra\u0148ajky a desiaty, m\u00f4\u017eete tak nevedomky zvy\u0161ova\u0165 svoj denn\u00fd kalorick\u00fd pr\u00edjem. Postupne potom najsk\u00f4r za\u010dne narasta\u0165 aj va\u0161a hmotnos\u0165. V dne\u0161nom \u010dl\u00e1nku si preto uk\u00e1\u017eeme, ako m\u00f4\u017eete piec\u0165 zdrav\u0161ie a <strong>urobi\u0165 z klasickej torty vyv\u00e1\u017een\u00e9 ra\u0148ajky<\/strong> pln\u00e9 bielkov\u00edn.<\/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=\"Preco_dat_sancu_zdravsiemu_peceniu\"><\/span>Pre\u010do da\u0165 \u0161ancu zdrav\u0161iemu pe\u010deniu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sladkosti si nemus\u00edte odopiera\u0165<\/strong> ani v pr\u00edpade, \u017ee sa sna\u017e\u00edte schudn\u00fa\u0165 alebo udr\u017eiava\u0165 telesn\u00fa hmotnos\u0165. Ak ale m\u00e1te v kalorickom deficite prija\u0165 napr\u00edklad 1800 kcal, ale d\u00e1te si na ra\u0148ajky kus torty (500 kcal) a na desiatu tanier cukroviniek (600 kcal) bohat\u00fdch na cukor a tuk, asi v\u00e1m na zvy\u0161ok d\u0148a nebude sta\u010di\u0165 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>Svoj pr\u00edjem potom pravdepodobne pre\u0161vihnete. A pokia\u013e sa predsa len udr\u017e\u00edte na 1800 kcal, je dos\u0165 mo\u017en\u00e9, \u017ee nezvl\u00e1dnete zvy\u0161n\u00fdmi jedlami pokry\u0165 dostatok v\u0161etk\u00fdch mikro\u017eiv\u00edn aj makro\u017eiv\u00edn, a to najm\u00e4 bielkov\u00edn. Je na mieste bra\u0165 oh\u013ead aj na to, \u017ee u be\u017enej popul\u00e1cie by <strong>cukor mal tvori\u0165 maxim\u00e1lne 10 % celkov\u00e9ho denn\u00e9ho pr\u00edjmu.<\/strong> Dokonca sa zva\u017euje spr\u00edsnenie odpor\u00fa\u010dan\u00ed na iba 5 %. To s t\u00fdmito sladkos\u0165ami v jed\u00e1lni\u010dku spln\u00edte len \u0165a\u017eko. <span style=\"color: #ff0000;\">[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 sa, nikto v\u00e1m nebude va\u0161e milovan\u00e9 dobroty odopiera\u0165. Len si dnes uk\u00e1\u017eeme, ako m\u00f4\u017eete \u010diasto\u010dne <strong>nahradi\u0165 niektor\u00e9 suroviny vhodnej\u0161ou alternat\u00edvou,<\/strong> a vytvori\u0165 tak vyv\u00e1\u017eenej\u0161iu a \u010dasto aj menej kalorick\u00fa sladkos\u0165. V\u010faka tomu budete m\u00f4c\u0165 \u010dastej\u0161ie <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-maskrtit-a-nepriberat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ma\u0161krti\u0165 bez zbyto\u010dn\u00e9ho priberania<\/a>.<\/span><\/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=\"Ako_nahradit_rafinovanu_psenicnu_muku\"><\/span>Ako nahradi\u0165 rafinovan\u00fa p\u0161eni\u010dn\u00fa m\u00faku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>P\u0161eni\u010dn\u00e1 m\u00faka<\/strong> je z\u00e1kladom tis\u00edcov receptov na dezerty, buchty, kol\u00e1\u010de, su\u0161ienky a \u010fal\u0161ie dobroty, s ktor\u00fdmi sa ka\u017ed\u00fd de\u0148 stret\u00e1vame. Ale nejde iba o sladkosti. P\u0161eni\u010dn\u00e1 m\u00faka je z\u00e1kladom aj \u010fal\u0161ieho slan\u00e9ho a chrumkav\u00e9ho pe\u010diva. Ver\u00edm teda, \u017ee ke\u010f doma vytiahnete rodinn\u00fa kuch\u00e1rku, tak aj v nej n\u00e1jdete plno receptov s touto m\u00fakou. Ale nebojte sa, <strong>nebudeme v\u00e1m tvrdi\u0165, \u017ee p\u0161enica sp\u00f4sobuje priberanie a \u017ee lepok je zabijak \u0161t\u00edhlej postavy.<\/strong> To je d\u00e1vno vyvr\u00e1ten\u00fd m\u00fdtus, ktor\u00fd sme rozobrali bli\u017e\u0161ie v \u010dl\u00e1nku venovan\u00e9mu <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/je-chudnutie-na-bezlepkovej-strave-naozaj-rychle-a-dlhodobo-udrzatelne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chudnutiu a lepku<\/a>.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa ale sna\u017e\u00edte piec\u0165 zdrav\u0161ie a vytvori\u0165 sladkos\u0165, ktor\u00e1 z\u00e1rove\u0148 aj <strong>zas\u00fdti<\/strong>, m\u00f4\u017ee by\u0165 probl\u00e9mom <strong>n\u00edzky obsah vl\u00e1kniny v tejto m\u00fake.<\/strong> Pri jej spracovan\u00ed toti\u017e doch\u00e1dza k oddeleniu endospermu (vn\u00fatorn\u00e1 \u010das\u0165 zrna) od otr\u00fab a kl\u00ed\u010dkov, ktor\u00e9 nie s\u00fa s\u00fa\u010das\u0165ou rafinovanej m\u00faky. Pr\u00e1ve tie ale obsahuj\u00fa spom\u00ednan\u00fa vl\u00e1kninu a \u010fal\u0161ie cenn\u00e9 \u017eiviny, o ktor\u00e9 je potom <strong>v\u00fdsledn\u00fd produkt ochudobnen\u00fd.<\/strong> Sk\u00faste preto rafinovan\u00fa p\u0161eni\u010dn\u00fa m\u00faku aspo\u0148 \u010diasto\u010dne nahradi\u0165 niektorou z t\u00fdchto alternat\u00edv. <span style=\"color: #ff0000;\">[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=\"Ako nahradi\u0165 rafinovan\u00fa p\u0161eni\u010dn\u00fa m\u00faku?\" class=\"wp-image-313451\" title=\"Ako nahradi\u0165 rafinovan\u00fa p\u0161eni\u010dn\u00fa m\u00faku?\" 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 m\u00faka<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.sk\/bio-spaldova-muka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160paldova celozrnn\u00e1 hladk\u00e1 m\u00faka<\/a> <\/strong>sa oproti rafinovanej m\u00fake vyr\u00e1ba <strong>mlet\u00edm cel\u00fdch z\u0155n,<\/strong> v\u010faka \u010domu si zachov\u00e1va cenn\u00e9 \u017eiviny. M\u00e1 <strong>vysok\u00fd obsah vl\u00e1kniny,<\/strong> ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre spr\u00e1vne tr\u00e1venie, a navy\u0161e spoma\u013euje vstreb\u00e1vanie \u017eiv\u00edn. V porovnan\u00ed s rafinovanou m\u00fakou m\u00e1 <strong>ni\u017e\u0161\u00ed glykemick\u00fd index,<\/strong> a tak sa po zjeden\u00ed jedla z nej budete c\u00edti\u0165 aj <strong>dlh\u0161ie s\u00fdti.<\/strong> Vyu\u017ei\u0165 ju m\u00f4\u017eete napr\u00edklad pri pr\u00edprave <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-fluffy-souffle-pancakes\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">nad\u00fdchan\u00fdch souffle palaciniek<\/span><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaca-vianocka-s-jemnou-vanilkovou-chutou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">viano\u010dky<\/span><\/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\">2. Ra\u017en\u00e1 celozrnn\u00e1 hladk\u00e1 m\u00faka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-razna-muka-celozrnna-hladka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Ra\u017en\u00e1 celozrnn\u00e1 hladk\u00e1 m\u00faka<\/strong><\/span><\/a> sa m\u00f4\u017ee tie\u017e pochv\u00e1li\u0165 <strong>vysok\u00fdm obsahom zdraviu prospe\u0161n\u00fdch l\u00e1tok, ako je napr\u00edklad vl\u00e1knina.<\/strong> V\u010faka svojej hutnej\u0161ej konzistencii sa perfektne hod\u00ed do palaciniek, kol\u00e1\u010dov a in\u00e9ho slan\u00e9ho i sladk\u00e9ho pe\u010diva. Pri pr\u00edprave ciest je ale vhodn\u00e9 pou\u017e\u00edva\u0165 ju v kombin\u00e1cii s \u010fal\u0161ou m\u00fakou, aby ste nepri\u0161li o nad\u00fdchan\u00fa \u0161trukt\u00faru.<\/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 m\u00faka<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psenicna-muka-celozrnna-hladka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>P\u0161eni\u010dn\u00e1 celozrnn\u00e1 hladk\u00e1 m\u00faka<\/strong><\/span><\/a> sa od klasickej p\u0161eni\u010dnej m\u00faky l\u00ed\u0161i svojim spracovan\u00edm. Pri mlet\u00ed toti\u017e nedoch\u00e1dza k oddeleniu vn\u00fatornej \u010dasti zrna od vonkaj\u0161ej, v\u010faka \u010domu si <strong>m\u00faka zachov\u00e1va vy\u0161\u0161ie mno\u017estvo cenn\u00fdch \u017eiv\u00edn.<\/strong> M\u00f4\u017ee sa tak pochv\u00e1li\u0165 napr\u00edklad aj vysok\u00fdm obsahom vl\u00e1kniny, v\u010faka ktorej s\u00fa sladkosti z nej spravidla s\u00fdtej\u0161ie. \u010co tak sk\u00fasi\u0165 napr\u00edklad <span style=\"color: #ff6600;\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-jablkovy-kolac-prevonany-skoricou\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1\u010dny jablkov\u00fd kol\u00e1\u010d so \u0161koricou<\/a>?<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Mand\u013eov\u00e1 m\u00faka<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-mandlova-muka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Mand\u013eov\u00e1 m\u00faka<\/strong><\/span><\/a> je alternat\u00edva klasickej m\u00faky, ktor\u00fa si ob\u013e\u00fabili predov\u0161etk\u00fdm celiatici a \u010fal\u0161\u00ed \u013eudia, ktor\u00ed sa vyh\u00fdbaj\u00fa lepku. Vyr\u00e1ba sa z l\u00fapan\u00fdch alebo nel\u00fapan\u00fdch jadier <a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">mandl\u00ed<\/span><\/a>, ktor\u00e9 dod\u00e1vaj\u00fa v\u00fdsledn\u00fdm pokrmom \u0161pecifick\u00fa chu\u0165 a v\u00f4\u0148u. <strong>M\u00e1 vysok\u00fd obsah vl\u00e1kniny<\/strong> a je aj <strong>zdrojom bielkov\u00edn.<\/strong> Pokia\u013e ju budete pou\u017e\u00edva\u0165 pri pe\u010den\u00ed, myslite na to, \u017ee v porovnan\u00ed s p\u0161eni\u010dnou m\u00fakou m\u00e1 <strong>vy\u0161\u0161\u00ed obsah tuku.<\/strong> V spojen\u00ed s t\u00fdm sa potom pon\u00faka zn\u00ed\u017ei\u0165 v recepte napr\u00edklad mno\u017estvo pou\u017eit\u00e9ho masla. Z mand\u013eovej m\u00faky si m\u00f4\u017eete pripravi\u0165 napr\u00edklad popul\u00e1rne makr\u00f3nky alebo <span style=\"color: #ff6600;\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-na-nadychanu-kavovu-babovku-ako-od-babicky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nad\u00fdchan\u00fa k\u00e1vov\u00fa b\u00e1bovku<\/a>.<\/strong><\/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\">5. Tapiokov\u00e1 m\u00faka<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tapiokova-muka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Tapiokov\u00e1 m\u00faka<\/strong><\/span><\/a> je \u010fal\u0161ou bezlepkovou alternat\u00edvou, ktor\u00fa pou\u017e\u00edvaj\u00fa s ob\u013eubou predov\u0161etk\u00fdm celiatici. Ide o \u0161krob z h\u013e\u00faz manioku jedl\u00e9ho, ktor\u00fd <strong>m\u00e1 n\u00edzky podiel tuku.<\/strong> Nev\u00fdhodou tejto m\u00faky je v\u0161ak jej n\u00edzky podiel vl\u00e1kniny. Vzh\u013eadom na to, \u017ee ide o \u0161krob, m\u00f4\u017eete ju pou\u017ei\u0165 napr\u00edklad pri zahus\u0165ovan\u00ed pudingov a kr\u00e9mov.<\/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 m\u00faka<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-kokosova-muka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Kokosov\u00e1 m\u00faka<\/strong><\/span><\/a> sa spravidla vyr\u00e1ba <strong>mlet\u00edm kokosovej du\u017einy,<\/strong> ktor\u00e1 dod\u00e1va jedl\u00e1m \u013eahk\u00fd kokosov\u00fd n\u00e1dych. Jej najv\u00e4\u010d\u0161ou prednos\u0165ou je pravdepodobne <strong>vysok\u00fd obsah bielkov\u00edn.<\/strong> \u010casto sa objavuje v jed\u00e1lni\u010dku \u013eud\u00ed, ktor\u00ed sa vyh\u00fdbaj\u00fa lepku. Vyk\u00fazli\u0165 z nej m\u00f4\u017eete napr\u00edklad lahodn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kokosove-proteinove-gulicky-s-mandlou-ako-raffaello\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kokosov\u00e9 guli\u010dky<\/span><\/a> alebo prote\u00ednov\u00fd <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaci-proteinovy-bezlepkovy-chlieb\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bezlepkov\u00fd chlieb<\/a>.<\/strong><\/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\">7. Ovsen\u00e9 vlo\u010dky<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Jemn\u00e9 ovsen\u00e9 vlo\u010dky<\/strong><\/span><\/a> v receptoch tie\u017e dok\u00e1\u017eu skvelo nahradi\u0165 klasick\u00fa m\u00faku. Ich v\u00fdhodou je, \u017ee u\u017e nepotrebuj\u00fa tepeln\u00fa \u00fapravu, a tak sa daj\u00fa dobre vyu\u017ei\u0165 ako z\u00e1klad nepe\u010den\u00fdch korpusov. Navy\u0161e vynikaj\u00fa <strong>vysok\u00fdm obsahom vl\u00e1kniny<\/strong> a \u010fal\u0161\u00edch prospe\u0161n\u00fdch \u017eiv\u00edn, \u010do ocenia v\u0161etci <strong>priaznivci zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong> Okrem <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-ovsena-kasa-cez-noc-s-pudingom-a-cokoladovou-krustou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">lahodn\u00fdch ka\u0161\u00ed<\/span><\/a> z nich m\u00f4\u017eete pripravi\u0165 aj <a href=\"https:\/\/gymbeam.sk\/blog\/3-recepty-na-bananovy-chlebik-plny-vlakniny-a-proteinov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">ban\u00e1nov\u00fd chleb\u00ed\u010dek<\/span><\/a> alebo <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bananove-lievance-z-ovsenych-vlociek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nov\u00e9 lievance<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o r\u00f4znych druhoch m\u00faky, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/muky-ich-rozdiely-vyuzitie-nutricne-hodnoty-a-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>M\u00faky \u2013 ich rozdiely, vyu\u017eitie, nutri\u010dn\u00e9 hodnoty a v\u00fdhody.<\/strong><\/span><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-509188200-1124x749.jpg\" alt=\"Celozrnn\u00e1 m\u00faka a ovsen\u00e9 vlo\u010dky ako zdrav\u0161ia n\u00e1hrada bielej m\u00faky\" class=\"wp-image-313315\" width=\"843\" height=\"562\" title=\"Celozrnn\u00e1 m\u00faka a ovsen\u00e9 vlo\u010dky ako zdrav\u0161ia n\u00e1hrada bielej m\u00faky\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\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=\"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=\"Ako_nahradit_cukor\"><\/span>Ako nahradi\u0165 cukor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e sa pust\u00edte do pe\u010denia, bu\u010fte maxim\u00e1lne opatrn\u00ed a sami zhodno\u0165te, \u010di dezert, ktor\u00fd m\u00e1 v n\u00e1zve bez cukru, tak tro\u0161ku neklame. Sama som sa mnohokr\u00e1t stretla napr\u00edklad s kol\u00e1\u010dmi, ktor\u00e9 niesli n\u00e1zov bez cukru, ale v recepte bol <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/medy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">med<\/span> <\/a>alebo roztla\u010den\u00fd ban\u00e1n.<\/strong> Je preto potrebn\u00e9 uvedomi\u0165 si, \u017ee medzi cukry nepatr\u00ed iba sachar\u00f3za, teda klasick\u00fd biely cukor. Potraviny prirodzene obsahuj\u00fa aj \u010fal\u0161ie druhy cukru, ako je napr\u00edklad gluk\u00f3za a frukt\u00f3za, ktor\u00e9 n\u00e1jdeme pr\u00e1ve v mede. \u010co v\u0161ak medu nem\u00f4\u017eeme odoprie\u0165, s\u00fa jeho jedine\u010dn\u00e9 chu\u0165ov\u00e9 t\u00f3ny, ktor\u00e9 dok\u00e1\u017eu ka\u017ed\u00fa dobrotu vy\u0161vihn\u00fa\u0165 na vy\u0161\u0161iu \u00farove\u0148.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cukor ale rozhodne <strong>nie je \u017eiadny biely jed,<\/strong> ktor\u00e9mu by sme sa mali obl\u00fakom vyh\u00fdba\u0165. Mus\u00edme si uvedomi\u0165, \u017ee funguje ako okam\u017eit\u00fd zdroj energie pre telesn\u00e9 bunky. Probl\u00e9m v\u0161ak nast\u00e1va vo chv\u00edli, ke\u010f m\u00e1me sedav\u00fd sp\u00f4sob \u017eivota a jeme cukru a\u017e pr\u00edli\u0161 ve\u013ea. T\u00fdm sa dost\u00e1vame do kalorick\u00e9ho nadbytku. Telo nest\u00edha prebyto\u010dn\u00fd cukor vyu\u017ei\u0165, a tak za\u010dne nadmern\u00fa energiu uklada\u0165 vo forme tuku. A my za\u010d\u00edname pomaly nabera\u0165. Aj z tohto d\u00f4vodu by <strong>nemal cukor tvori\u0165 viac ako 10 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong> Skvel\u00fdm sp\u00f4sobom, ako sa nepripravi\u0165 o sladk\u00fa chu\u0165, ale obmedzi\u0165 cukor, je pou\u017e\u00edva\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">menej kalorick\u00e9 alternat\u00edvy.<\/span><\/a> <span style=\"color: #ff6600;\">[2\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. St\u00e9via<\/h3>\n\n\n\n<p><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/stevia-tabs-sladidlo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">St\u00e9via<\/span><\/a> je sladidlo<\/strong> pr\u00edrodn\u00e9ho p\u00f4vodu, ktor\u00e9 sa vyr\u00e1ba <strong>z listov rastliny st\u00e9vie sladkej<\/strong> (<em>Stevia rebaudiana<\/em>). M\u00f4\u017ee ma\u0165 a\u017e 300-kr\u00e1t vy\u0161\u0161iu sladivos\u0165 ako cukor, tak\u017ee sta\u010d\u00ed prida\u0165 naozaj mal\u00e9 mno\u017estvo na dosiahnutie sladkej chuti. Obsah kal\u00f3ri\u00ed v jednej porcii je tak zanedbate\u013en\u00fd. Pred pou\u017eit\u00edm myslite na to, \u017ee st\u00e9via m\u00e1 svoj \u0161pecifick\u00fd chu\u0165ov\u00fd chvost\u00edk, ktor\u00fd m\u00f4\u017ee by\u0165 pre niekoho nepr\u00edjemn\u00fd.<\/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><strong><a href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Erytritol<\/span> <\/a>je \u010fal\u0161ou bezkalorickou alternat\u00edvou be\u017en\u00e9ho cukru.<\/strong> Jednoducho si n\u00edm m\u00f4\u017eete osladi\u0165 k\u00e1vu, jogurt alebo \u010doko\u013evek in\u00e9 bez toho, aby ste prijali nejak\u00e9 kal\u00f3rie navy\u0161e. Aj ke\u010f tento n\u00e1zov mo\u017eno po\u010dujete prv\u00fdkr\u00e1t, pravdepodobne ste sa s n\u00edm u\u017e stretli. Be\u017ene sa toti\u017e vyskytuje aj v pr\u00edrode v niektor\u00fdch druhoch <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">ovocia<\/span> <\/a>a zeleniny. Ve\u013ekou v\u00fdhodou erytritolu je, \u017ee nem\u00e1 umel\u00fd chvost\u00edk. V dezertoch potom \u010dasto ani nespozn\u00e1te, \u017ee neboli sladen\u00e9 cukrom. V porovnan\u00ed so sachar\u00f3zou (klasick\u00fd cukor) m\u00e1 erytritol pribli\u017ene <strong>70 % sladivos\u0165,<\/strong> a tak m\u00f4\u017eete pou\u017e\u00edva\u0165 rovnak\u00e9, pr\u00edpadne mierne vy\u0161\u0161ie mno\u017estvo ako pri be\u017enom cukre.<\/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.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Xylitol<\/strong> <\/span><\/a>m\u00f4\u017eete pozna\u0165 aj pod n\u00e1zvom brezov\u00fd cukor a rovnako ako erytritol sa be\u017ene nach\u00e1dza v ovoc\u00ed aj zelenine. M\u00e1 podobn\u00fa sladivos\u0165 ako cukor, obsahuje ale o <strong>40 % menej kal\u00f3ri\u00ed.<\/strong> V\u010faka tomu je popul\u00e1rnym sladidlom \u013eud\u00ed, ktor\u00ed chc\u00fa schudn\u00fa\u0165. T\u00ed si s n\u00edm radi dochutia tepl\u00e9 aj studen\u00e9 n\u00e1poje a s ob\u013eubou ho pou\u017e\u00edvaj\u00fa aj pri varen\u00ed a pe\u010den\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_7065-1124x749.jpg\" alt=\"Ako nahradi\u0165 cukor?\" class=\"wp-image-313331\" width=\"843\" height=\"562\" title=\"Ako nahradi\u0165 cukor?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u010cakankov\u00fd sirup<\/h3>\n\n\n\n<p><strong>\u010cakankov\u00fd sirup<\/strong> je skvelou vo\u013ebou pre t\u00fdch, ktor\u00ed vo svojom jed\u00e1lni\u010dku bojuj\u00fa aj s nedostatkom vl\u00e1kniny. Je toti\u017e bohat\u00fd pr\u00e1ve na<strong> vl\u00e1kninu, a pom\u00f4\u017ee tak so splnen\u00edm jej odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu<\/strong>. Jeho sladivos\u0165 sa d\u00e1 prirovna\u0165 k cukru. V receptoch tak m\u00f4\u017eete pou\u017e\u00edva\u0165 pribli\u017ene rovnak\u00e9 mno\u017estvo. V porovnan\u00ed s cukrom m\u00e1 \u010dakankov\u00fd sirup pribli\u017ene <strong>o 60 % menej kal\u00f3ri\u00ed.<\/strong> To v\u0161ak neznamen\u00e1, \u017ee by ste to s jeho pr\u00edjmom mali preh\u00e1\u0148a\u0165. Vzh\u013eadom na vysok\u00fd obsah vl\u00e1kniny by v\u00e1s potom mohli potr\u00e1pi\u0165 tr\u00e1viace \u0165a\u017ekosti.<\/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 ochucovadl\u00e1<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/ochucovadla-a-sladidla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Zero sirupy a ochucovadl\u00e1<\/strong><\/span><\/a> s\u00fa skvel\u00fdm sp\u00f4sobom, ako m\u00f4\u017eete svoje dezerty, ka\u0161e a \u010fal\u0161ie ma\u0161krty obohati\u0165 o <strong>\u010dokol\u00e1du, slan\u00fd karamel \u010di lahodn\u00e9 kokosov\u00e9 t\u00f3ny<\/strong> bez toho, aby ste v\u00fdrazne zv\u00fd\u0161ili obsah kal\u00f3ri\u00ed. Sta\u010d\u00ed prida\u0165 p\u00e1r <a href=\"https:\/\/gymbeam.sk\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">dochucovac\u00edch kvapiek<\/span><\/a>, nieko\u013eko gramov <a href=\"https:\/\/gymbeam.sk\/flavour-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">dochucovacieho pr\u00e1\u0161ku<\/span><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">toppingu<\/span> <\/a>a dobrota je na stole.<\/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=\"Ako_nahradit_klasicke_maslo\"><\/span>Ako nahradi\u0165 klasick\u00e9 maslo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e chcete zn\u00ed\u017ei\u0165 kalorick\u00fa hodnotu v\u00fdslednej dobroty, pon\u00faka sa ako prv\u00e9 <strong>zn\u00ed\u017ei\u0165 mno\u017estvo tuku.<\/strong> Ten m\u00e1 toti\u017e zo v\u0161etk\u00fdch makro\u017eiv\u00edn najvy\u0161\u0161iu kalorick\u00fa hodnotu. Ako sa ale hovor\u00ed, kde je tuk &#8211; tam je chu\u0165. Pokia\u013e do receptu patr\u00ed 200 g masla, nem\u00f4\u017eete namiesto toho pou\u017ei\u0165 len 20 g a \u010daka\u0165, \u017ee bude v\u00fdsledok rovnak\u00fd. Bohu\u017eia\u013e nebude. Aby ste zn\u00ed\u017eili kalorick\u00fa hodnotu, <strong>nesna\u017ete sa tuku v recepte \u00faplne zbavi\u0165.<\/strong> Nahradzujte rad\u0161ej len jeho \u010das\u0165, napr\u00edklad polovicu alebo tretinu. U\u017e len to m\u00e1 na v\u00fdsledn\u00fa kalorick\u00fa hodnotu pomerne ve\u013ek\u00fd vplyv. A navy\u0161e m\u00f4\u017eete touto z\u00e1menou dezert <strong>obohati\u0165 napr\u00edklad o potrebn\u00e9 bielkoviny alebo vl\u00e1kninu.<\/strong> Po\u010fme sa bli\u017e\u0161ie pozrie\u0165 na to, ako maslo v sladkostiach nahradi\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre lep\u0161iu predstavu si uvedieme priemern\u00e9 nutri\u010dn\u00e9 hodnoty masla:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>100 g masla obsahuje pribli\u017ene 744 kcal, 0,8 g sacharidov, 82 g tuku a 0,8 g bielkov\u00edn<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1083620156-1124x749.jpg\" alt=\"Ako nahradi\u0165 klasick\u00e9 maslo?\" class=\"wp-image-313345\" width=\"843\" height=\"562\" title=\"Ako nahradi\u0165 klasick\u00e9 maslo?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Kokosov\u00e9 mlieko<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/bio-kokosove-mlieko-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Kokosov\u00e9 mlieko<\/strong><\/span><\/a> sa v dezertoch dok\u00e1\u017ee spr\u00e1va\u0165 dos\u0165 podobne ako maslo \u2013 pri zahriat\u00ed je tekut\u00e9, v chladni\u010dke tuhne. T\u00fato vlastnos\u0165 tak m\u00f4\u017eete vyu\u017ei\u0165 vo svoj prospech napr\u00edklad pri pr\u00edprave kr\u00e9mov, v ktor\u00fdch <strong>kokosov\u00fdm maslom nahrad\u00edte klasick\u00e9 maslo<\/strong>. U\u0161etr\u00edte tak zna\u010dn\u00e9 mno\u017estvo kal\u00f3ri\u00ed a dezert obohat\u00edte o nov\u00e9 chu\u0165ov\u00e9 t\u00f3ny. Rovnako tak m\u00f4\u017eete kokosov\u00e9 mlieko prida\u0165 aj do cesta alebo \u010dokol\u00e1dov\u00fdch poliev. Potom u\u017e zost\u00e1va len rozhodn\u00fa\u0165 sa, \u010di si priprav\u00edte <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-bounty-torta-s-lahodnou-kombinaciou-kokosu-a-cokolady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Bounty tortu<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepeceny-kokosovy-kolac-s-poctivou-davkou-bielkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">nepe\u010den\u00fd kokosov\u00fd kol\u00e1\u010d<\/span><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremovy-kokosovy-kolac-vhodny-aj-pre-veganov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kr\u00e9mov\u00fd kokosov\u00fd kol\u00e1\u010d<\/span><\/a><span style=\"color: #ff6600;\">.<\/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\u00e9 hodnoty kokosov\u00e9ho mlieka:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>100 ml obsahuje pribli\u017ene: 182 kcal, 3,2 g sacharidov, 18 g tuku, 1,64 g bielkov\u00edn<\/li><\/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 vie, \u017ee avok\u00e1do je ovocie, ktor\u00e9 obsahuje aj <strong>slu\u0161n\u00e9 mno\u017estvo tuku.<\/strong> Aj ke\u010f m\u00e1 kalorickou hodnotou k maslu st\u00e1le \u010faleko, v\u017edy ho dok\u00e1\u017ee v receptoch dos\u0165 dobre zast\u00fapi\u0165. Ak sa rozhodnete pre t\u00fato z\u00e1menu, <strong>nahra\u010fte maslo rovnak\u00fdm mno\u017estvom avok\u00e1da (pomer 1 : 1).<\/strong> A nez\u013eaknite sa, \u017ee m\u00f4\u017ee ma\u0165 v\u00fdsledn\u00fd dezert tro\u0161ku in\u00fa farbu, ne\u017e ste boli zvyknut\u00ed. Ide\u00e1lne je <strong>nahradi\u0165 v recepte maxim\u00e1lne polovicu masla,<\/strong> aby sa tak v\u00fdrazne nezmenil vzh\u013ead a \u0161trukt\u00fara. <span style=\"color: #ff6600;\">[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\u00e9 hodnoty avok\u00e1da:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>100 g obsahuje pribli\u017ene: 155 kcal, 1,8 g sacharidov, 15,4 g tuku, 2 g bielkov\u00edn<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1309978289-1124x750.jpg\" alt=\"Ako nahradi\u0165 maslo ovoc\u00edm a zeleninou\" class=\"wp-image-313359\" width=\"843\" height=\"563\" title=\"Ako nahradi\u0165 maslo ovoc\u00edm 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ovocie a zelenina&nbsp;<\/h3>\n\n\n\n<p>Okrem toho, \u017ee ovocie a zelenina vnes\u00fa do dezertov <strong>viac vl\u00e1kniny,<\/strong> s\u00fa tie\u017e skvel\u00fdm sp\u00f4sobom, ako \u010diasto\u010dne nahradi\u0165 maslo. Je v\u0161ak potrebn\u00e9 vybera\u0165 vhodn\u00e9 druhy. Nem\u00f4\u017eete \u010daka\u0165, \u017ee ke\u010f do cesta namiesto masla nastr\u00fahate uhorku, budete ma\u0165 st\u00e1le lahodn\u00fd dezert. To sa bohu\u017eia\u013e asi nestane. V pr\u00edpade, \u017ee <strong>\u010das\u0165 masla nahrad\u00edte tekvicov\u00fdm alebo jabl\u010dn\u00fdm pyr\u00e9,<\/strong> m\u00f4\u017eete by\u0165 milo prekvapen\u00ed. Skvel\u00fa slu\u017ebu dok\u00e1\u017ee v tomto pr\u00edpade urobi\u0165 aj roztla\u010den\u00fd ban\u00e1n. Myslite ale na to, \u017ee je pomerne sladk\u00fd, a tak by bolo ide\u00e1lne zn\u00ed\u017ei\u0165 aj mno\u017estvo 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\u00e9 hodnoty:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nutri\u010dn\u00e9 hodnoty spom\u00ednan\u00fdch pyr\u00e9 sa bud\u00fa <strong>l\u00ed\u0161i\u0165 pod\u013ea toho, \u010di pou\u017eijete konzervovan\u00fa zmes, alebo si vyrob\u00edte vlastn\u00fa.<\/strong> Rovnako tak sa na v\u00fdslednej kalorickej hodnote podp\u00ed\u0161e mno\u017estvo vody, ktor\u00e9 pri pr\u00edprave pou\u017eijete, zrelos\u0165 ovocia a zeleniny \u010di odroda. V\u0161eobecne v\u0161ak m\u00f4\u017eete po\u010d\u00edta\u0165 s t\u00fdm, \u017ee sa u jabl\u010dn\u00e9ho aj tekvicov\u00e9ho pyr\u00e9 vojdete zhruba do <strong>70 kcal na 100 g.<\/strong><\/li><li><strong>100 g ban\u00e1nu obsahuje pribli\u017ene:<\/strong> 88 kcal, 20,2 g sacharidov, 0,3 g tuku, 1,1 g bielkov\u00edn<\/li><\/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. Masl\u00e1 z orechov a ara\u0161idov<\/h3>\n\n\n\n<p>Kto by nemiloval lahodn\u00e9 kr\u00e9my <strong>z jemne <a href=\"https:\/\/gymbeam.sk\/blog\/orieskove-masla-a-ich-rozdiely-nutricne-hodnoty-a-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">rozmixovan\u00fdch orechov?<\/span><\/a><\/strong> Aj ke\u010f maj\u00fa orie\u0161kov\u00e9 masl\u00e1 v 100 g spravidla len o p\u00e1r desiatok kal\u00f3ri\u00ed menej ako maslo, m\u00f4\u017eu ma\u0165 komplexnej\u0161ie zlo\u017eenie. Okrem tuku tak doplnia napr\u00edklad aj <strong>potrebn\u00e9 bielkoviny alebo vl\u00e1kninu.<\/strong> Skvelo sa preto hodia do cesta, kr\u00e9mu alebo na zdobenie.<\/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 masiel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>100 g ara\u0161idov\u00e9ho masla<\/strong><\/a><\/span> obsahuje pribli\u017ene 596 kcal, 14 g sacharidov, 46 g tuku, 27 g bielkov\u00edn, 9 g vl\u00e1kniny<\/li><li><a href=\"https:\/\/gymbeam.sk\/kesu-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">100 g ke\u0161u masla<\/span><\/strong><\/a> obsahuje pribli\u017ene 574 kcal, 33 g sacharidov, 46 g tuku, 15 g bielkov\u00edn, 3 g vl\u00e1kniny<\/li><li><a href=\"https:\/\/gymbeam.sk\/bio-mandlove-maslo-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>100 g mand\u013eov\u00e9ho masla<\/strong><\/span><\/a> obsahuje pribli\u017ene 597 kcal, 19 g sacharidov, 53 g tuku, 22 g bielkov\u00edn, 12 g vl\u00e1kniny<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_0389-1124x749.jpg\" alt=\"Orie\u0161kov\u00e9 maslo ako n\u00e1hrada klasick\u00e9ho masla\" class=\"wp-image-313375\" width=\"843\" height=\"562\" title=\"Orie\u0161kov\u00e9 maslo ako n\u00e1hrada klasick\u00e9ho masla\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Mlie\u010dne v\u00fdrobky<\/h3>\n\n\n\n<p>Ak chcete zn\u00ed\u017ei\u0165 podiel tuku v dezertoch, m\u00f4\u017eete si pom\u00f4c\u0165 <strong>viac \u010di menej tu\u010dn\u00fdmi mlie\u010dnymi v\u00fdrobkami.<\/strong> A pokia\u013e zvol\u00edte spr\u00e1vne, budete sa navy\u0161e te\u0161i\u0165 aj z <strong>vy\u0161\u0161ieho obsahu bielkov\u00edn.<\/strong> Uveden\u00e9 mlie\u010dne v\u00fdrobky sa skvelo hodia nielen do cesta, ale aj na pr\u00edpravu lahodn\u00fdch od\u013eah\u010den\u00fdch kr\u00e9mov.<\/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\u00e9 hodnoty vybran\u00fdch mlie\u010dnych v\u00fdrobkov<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 ml 30 % smotany<\/strong> m\u00e1 pribli\u017ene 291 kcal, 2,9 g sacharidov, 30 g tuku, 2,4 g bielkov\u00edn<\/li><li><strong>100 g 15 % kyslej smotany<\/strong> m\u00e1 pribli\u017ene 162 kcal, 3,7 g sacharidov, 15 g tuku, 3 g bielkov\u00edn<\/li><li><strong>100 g mascarpone<\/strong> m\u00e1 pribli\u017ene 396 kcal, 2,5 g sacharidov, 42 g tuku, 2 g bielkov\u00edn<\/li><li><strong>100 g tu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 pribli\u017ene 131 kcal, 3,5 g sacharidov, 9 g tuku, 9 g bielkov\u00edn<\/li><li><strong>100 g n\u00edzkotu\u010dn\u00e9ho tvarohu<\/strong> m\u00e1 pribli\u017ene 67 kcal, 4 g sacharidov, 0,5 g tuku, 12 g bielkov\u00edn<\/li><li><strong>100 g ricotty<\/strong> m\u00e1 pribli\u017ene 125 kcal, 3 g sacharidov, 8,5 g tuku, 9 g bielkov\u00edn<\/li><\/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=\"Ako_pridat_do_dezertu_viac_bielkovin\"><\/span>Ako prida\u0165 do dezertu viac bielkov\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete, aby dezert, viano\u010dn\u00e9 pe\u010divo alebo ak\u00e1ko\u013evek in\u00e1 sladkos\u0165 <strong>doplnila okrem cukru a tuku aj bielkoviny,<\/strong> a bola tak celkovo vyv\u00e1\u017eenej\u0161\u00edm jedlom, ktor\u00e9 zas\u00fdti, je potrebn\u00e9 sa tro\u0161ku zamyslie\u0165 nad zlo\u017een\u00edm. Ke\u010f je v recepte na lineck\u00e9 pe\u010divo 200 g m\u00faky, 150 g masla, 80 g cukru a dva \u017e\u013atky, najsk\u00f4r nep\u00f4jde o vyv\u00e1\u017een\u00fa sladkos\u0165. Z\u00e1sadne jej toti\u017e ch\u00fdba jedna makro\u017eivina. Po\u010fme sa pozrie\u0165 na jednoduch\u00e9 tipy, ktor\u00fdmi do dezertov prepa\u0161ujete viac bielkov\u00edn.<\/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\u017eite kokosov\u00fa m\u00faku<\/h3>\n\n\n\n<p>Kokosov\u00e1 m\u00faka m\u00e1 t\u00fa v\u00fdhodu, \u017ee <strong>v 100 g obsahuje pribli\u017ene 20 g bielkov\u00edn,<\/strong> energetick\u00e1 hodnota je v\u0161ak pribli\u017ene rovnak\u00e1 ako pri klasickej p\u0161eni\u010dnej m\u00fake. Skvele ju tak v dezertoch dok\u00e1\u017ee aspo\u0148 z \u010dasti nahradi\u0165 a vytvori\u0165 nutri\u010dne vyv\u00e1\u017eenej\u0161iu dobrotu.<\/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. Pridajte prote\u00edn<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Prote\u00ednom<\/span> <\/a>m\u00f4\u017eete v cest\u00e1ch \u010diasto\u010dne nahradi\u0165 m\u00faku, v kr\u00e9moch potom aj cukor. Jednou odmerkou srv\u00e1tkov\u00e9ho koncentr\u00e1tu, ktor\u00fd m\u00e1 obvykle 70 \u2013 80 % obsah bielkov\u00edn, dopln\u00edte do zmesi pribli\u017ene 21 \u2013 24 g bielkov\u00edn. Pod\u013ea toho, \u010do m\u00e1te radi, si m\u00f4\u017eete vybra\u0165 z desiatok pr\u00edchut\u00ed. Pokia\u013e pou\u017eijete ochuten\u00fd prote\u00edn, myslite na to, \u017ee va\u0161u <strong>zmes do istej miery aj oslad\u00ed.<\/strong> Uberte preto rad\u0161ej aj mno\u017estvo pou\u017eit\u00e9ho cukru.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/IMG_1170-1124x749.jpg\" alt=\"Ako zv\u00fd\u0161i\u0165 obsah bielkov\u00edn v dezertoch\" class=\"wp-image-313393\" width=\"843\" height=\"562\" title=\"Ako zv\u00fd\u0161i\u0165 obsah bielkov\u00edn v dezertoch\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Nahra\u010fte maslo tvarohom alebo orie\u0161kov\u00fdm maslom<\/h3>\n\n\n\n<p>Ako sme u\u017e povedali vy\u0161\u0161ie, t\u00e1to z\u00e1mena funguje skvele v pr\u00edpade, \u017ee chcete <strong>zn\u00ed\u017ei\u0165 mno\u017estvo tuku v dezerte.<\/strong> Rovnako tak dok\u00e1\u017ee <strong>zv\u00fd\u0161i\u0165 aj podiel bielkov\u00edn.<\/strong> V\u010faka tomu sa z torty stane zdrav\u0161ia a vyv\u00e1\u017eenej\u0161ia sladkos\u0165, ktor\u00fa m\u00f4\u017eete pravidelne ra\u0148ajkova\u0165 alebo desiatova\u0165, a napriek tomu chudn\u00fa\u0165.<\/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 mlieko nahra\u010fte prote\u00ednov\u00fdm kr\u00e9mom<\/h3>\n\n\n\n<p>Kondenzovan\u00e9 mlieko alebo Salko patr\u00ed neodmyslite\u013ene k viano\u010dn\u00e9mu pe\u010deniu. Mo\u017eno v\u00e1s ale prekvap\u00ed jeho zlo\u017eenie. <strong>Je tvoren\u00e9 preva\u017ene cukrom a obsahuje len 7,5 g bielkov\u00edn na 100 g.<\/strong> Naproti tomu <a href=\"https:\/\/gymbeam.sk\/proteinova-natierka-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>prote\u00ednov\u00e1 n\u00e1tierka MoiM\u00fcv<\/strong><\/span><\/a> v mlie\u010dnej a lieskovoorie\u0161kovej pr\u00edchuti m\u00e1 v rovnakom mno\u017estve raz to\u013eko bielkov\u00edn. V dezertoch sa chovaj\u00fa obe ingrediencie prakticky rovnako, a tak ich m\u00f4\u017eete pod\u013ea potreby zamie\u0148a\u0165. Myslite ale na to, \u017ee bielkoviny s\u00fa najviac s\u00fdtivou makro\u017eivinou, a tak by ste ich obsah nemali zanedb\u00e1va\u0165 ani v dezertoch.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sami vid\u00edte, pohra\u0165 sa s receptom tak, aby bol zdrav\u0161\u00ed, mal menej cukru, tuku a viac bielkov\u00edn aj vl\u00e1kniny, nie je v\u00f4bec \u0165a\u017ek\u00e9. A budete prekvapen\u00ed, ako skvele chut\u00ed. Sta\u010d\u00ed sa zamera\u0165 na k\u013e\u00fa\u010dov\u00e9 makro\u017eiviny a pod\u013ea <strong>potreby treba nahradi\u0165 tu\u010dn\u00e9 ingrediencie menej tu\u010dn\u00fdmi zdrojmi alebo cukor sladidlami.<\/strong> Nesna\u017ete sa ale chodi\u0165 do extr\u00e9mov, aby sa z nad\u00fdchan\u00e9ho kol\u00e1\u010da nestala neforemn\u00e1 hmota, ktor\u00e1 dobre nevyzer\u00e1 ani nechut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si ka\u017ed\u00fd de\u0148 ku k\u00e1ve d\u00e1te dva men\u0161ie k\u00fasky cukroviniek a riadite sa napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">pravidlom 80 : 20<\/span><\/a>, nemus\u00edte si s n\u00e1hradami l\u00e1ma\u0165 hlavu. <strong>Pokojne si \u010falej doprajte dobroty pripraven\u00e9 pod\u013ea origin\u00e1lnej recept\u00fary.<\/strong> Ak ale jete tortu na ra\u0148ajky alebo buchty na desiatu a nedosahujete svoje v\u00fdsledky, mo\u017eno je na \u010dase trochu prehodnoti\u0165 ich zlo\u017eenie, aby v\u00e1m <strong>lep\u0161ie zapadali do denn\u00e9ho pr\u00edjmu makro\u017eiv\u00edn.<\/strong> Uvid\u00edte, \u017ee aj drobn\u00e9 zmeny v strave sa m\u00f4\u017eu \u010doskoro prejavi\u0165 na va\u0161ej postave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te vo svojom okol\u00ed nejak\u00e9ho ma\u0161krtn\u00edka, ktor\u00fd by r\u00e1d piekol tro\u0161ku zdrav\u0161ie? Potom s n\u00edm nezabudnite zdie\u013ea\u0165 n\u00e1\u0161 \u010dl\u00e1nok.<\/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>Torty, buchty a in\u00e9 sladkosti si m\u00f4\u017eete pravidelne dopria\u0165 aj po\u010das di\u00e9ty. Po\u010fme sa pozrie\u0165 na to, ako nahradi\u0165 cukor a maslo, aby ste vyk\u00fazlili vyv\u00e1\u017een\u00fa dobrotu.<\/p>\n","protected":false},"author":100,"featured_media":317996,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6048,6046,6130,6159],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-315364","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-bielkoviny","9":"tag-chudnutie","10":"tag-nahrady-cukru","11":"tag-tuky","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako piec\u0165 zdrav\u0161ie nielen na Vianoce? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako piec\u0165 zdrav\u0161ie? \u010cl\u00e1nok prezrad\u00ed, ako nahradi\u0165 maslo, m\u00faku alebo ako sladi\u0165 zdrav\u0161ie. 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