{"id":381380,"date":"2022-06-29T10:00:00","date_gmt":"2022-06-29T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=381380"},"modified":"2023-10-03T12:30:33","modified_gmt":"2023-10-03T10:30:33","slug":"4-tipy-na-chudnutie-bez-pocitania-makrozivin","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/","title":{"rendered":"Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed"},"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\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#Nespasia_vas_caje_na_chudnutie_ale_nizky_energeticky_prijem\" title=\"Nespasia v\u00e1s \u010daje na chudnutie, ale n\u00edzky energetick\u00fd pr\u00edjem\">Nespasia v\u00e1s \u010daje na chudnutie, ale n\u00edzky energetick\u00fd pr\u00edjem<\/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\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#Necakajte_zazraky_a_hmotnost_radsej_znizujte_pomaly\" title=\"Ne\u010dakajte z\u00e1zraky a hmotnos\u0165 rad\u0161ej zni\u017eujte pomaly\">Ne\u010dakajte z\u00e1zraky a hmotnos\u0165 rad\u0161ej zni\u017eujte pomaly<\/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\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#9_tipov_ako_jednoducho_znizit_prijem_energie_a_schudnut_jedlom\" title=\"9 tipov, ako jednoducho zn\u00ed\u017ei\u0165 pr\u00edjem energie a schudn\u00fa\u0165 jedlom\">9 tipov, ako jednoducho zn\u00ed\u017ei\u0165 pr\u00edjem energie a schudn\u00fa\u0165 jedlom<\/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\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#Ako_zvysit_kazdodenny_energeticky_vydaj\" title=\"Ako zv\u00fd\u0161i\u0165 ka\u017edodenn\u00fd energetick\u00fd v\u00fddaj?\">Ako zv\u00fd\u0161i\u0165 ka\u017edodenn\u00fd energetick\u00fd v\u00fddaj?<\/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\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#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>Chceli by ste schudn\u00fa\u0165 p\u00e1r kilogramov, ale des\u00ed v\u00e1s predstava, \u017ee budete musie\u0165 jedlo v\u00e1\u017ei\u0165, zapisova\u0165 a neust\u00e1le kontrolova\u0165? Nedok\u00e1\u017eete si predstavi\u0165, \u017ee budete musie\u0165 sledova\u0165, \u010di ste to dnes neprehnali s mno\u017estvom tuku alebo \u010di v\u00e1m nech\u00fdbaj\u00fa bielkoviny? Dobr\u00e1 spr\u00e1va je, \u017ee to robi\u0165 nemus\u00edte. V\u00e1\u017eenie potrav\u00edn a sledovanie hodn\u00f4t energetick\u00e9ho pr\u00edjmu je s\u00edce efekt\u00edvne a \u00fa\u010dinn\u00e9, ale nie nevyhnutn\u00e9.<\/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=\"Nespasia_vas_caje_na_chudnutie_ale_nizky_energeticky_prijem\"><\/span>Nespasia v\u00e1s \u010daje na chudnutie, ale n\u00edzky energetick\u00fd pr\u00edjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudn\u00fa\u0165 sa v\u00e1m bude dari\u0165 iba vtedy, ke\u010f bude v\u00e1\u0161 <strong>energetick\u00fd pr\u00edjem ni\u017e\u0161\u00ed ako energetick\u00fd v\u00fddaj<\/strong>. Neschudnete z\u00e1zra\u010dn\u00fdmi \u010dajmi ani pit\u00edm jabl\u010dn\u00e9ho octu, ale poctiv\u00fdm <strong>zn\u00ed\u017een\u00edm mno\u017estva prijatej energie zo stravy<\/strong> a <strong>zv\u00fd\u0161en\u00edm v\u00fddaja energie pomocou ka\u017edodenn\u00e9ho pohybu. <\/strong>Nemus\u00edte sa v\u0161ak b\u00e1\u0165, \u017ee mno\u017estvo jedla bude extr\u00e9mne n\u00edzke a vy budete hladova\u0165. Kvalitn\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>reduk\u010dn\u00fd jed\u00e1lni\u010dek<\/strong><\/a> s ve\u013ek\u00fdm mno\u017estvom potrav\u00edn s n\u00edzkou energetickou hodnotou m\u00f4\u017ee prekvapi\u0165 ne\u010dakane ve\u013ek\u00fdmi porciami.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"N\u00edzky energetick\u00fd pr\u00edjem je k\u013e\u00fa\u010dom k chudnutiu\" class=\"wp-image-381381\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"N\u00edzky energetick\u00fd pr\u00edjem je k\u013e\u00fa\u010dom k chudnutiu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Predt\u00fdm ne\u017e sa do toho pust\u00edme si mus\u00edme zodpoveda\u0165 ot\u00e1zky, ktor\u00e9 v\u0155taj\u00fa v hlave ka\u017ed\u00e9ho, kto sa p\u00fa\u0161\u0165a do chudnutia:<\/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>Ako r\u00fdchlo budem chudn\u00fa\u0165?&nbsp;&nbsp;<\/li>\n\n\n\n<li>Ako dlho mi to bude trva\u0165?&nbsp;<\/li>\n\n\n\n<li>Stihnem to do svadby?&nbsp;<\/li>\n\n\n\n<li>M\u00f4\u017eem za mesiac schudn\u00fa\u0165 15 kilogramov?&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e9mu chudnutia v\u00e1m pom\u00f4\u017ee objasni\u0165 aj \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 vec\u00ed, ktor\u00e9 mus\u00edte vedie\u0165 predt\u00fdm, ako za\u010dnete chudn\u00fa\u0165<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Necakajte_zazraky_a_hmotnost_radsej_znizujte_pomaly\"><\/span>Ne\u010dakajte z\u00e1zraky a hmotnos\u0165 rad\u0161ej zni\u017eujte pomaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno stihnete, ak sa pust\u00edte do nejakej<strong> drastickej di\u00e9ty<\/strong>. Vtedy si v\u0161ak m\u00f4\u017eete by\u0165 takmer ist\u00ed, \u017ee hmotnos\u0165 bude do <strong>p\u00e1r mesiacov nasp\u00e4\u0165<\/strong>, s ve\u013ekou pravdepodobnos\u0165ou aj s \u00farokmi. Pr\u00edsnou di\u00e9tou doch\u00e1dza \u010dasto k strate tuku i svalovej hmoty. Tento drastick\u00fd pr\u00edstup v\u0161ak<strong> nie je mo\u017en\u00e9 udr\u017ea\u0165 dlhodobo<\/strong>, preto sa sk\u00f4r \u010di nesk\u00f4r vr\u00e1tite k p\u00f4vodn\u00fdm n\u00e1vykom. N\u00e1vrat k star\u00e9mu re\u017eimu typicky sp\u00f4sob\u00ed aj n\u00e1rast hmotnosti, tentokr\u00e1t ale pravdepodobne najm\u00e4 vo forme tuku.&nbsp;Aby ste sa vyhli <a href=\"https:\/\/gymbeam.sk\/blog\/jojo-efekt-a-ako-s-nim-bojovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jojo efektu<\/strong><\/a> a va\u0161e telo sa st\u00edhalo na prebiehaj\u00face zmeny adaptova\u0165, v\u00fdhodnej\u0161ie je pomal\u00e9 zni\u017eovanie hmotnosti. Odpor\u00fa\u010da sa chudn\u00fa\u0165 r\u00fdchlos\u0165ou<strong> 0,5 &#8211; 1 kg za t\u00fd\u017ede\u0148<\/strong>. Tempo, s ak\u00fdm sa v\u00e1m bude dari\u0165 chudn\u00fa\u0165, v\u0161ak bude z\u00e1visie\u0165 na mnoh\u00fdch faktoroch. D\u00f4le\u017eit\u00e9 bude napr\u00edklad to, ak\u00e1 je va\u0161a za\u010diato\u010dn\u00e1 hmotnos\u0165 alebo ako striktne budete dodr\u017eiava\u0165 reduk\u010dn\u00fd re\u017eim. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podnetn\u00e9 inform\u00e1cie k tejto t\u00e9me m\u00f4\u017eete n\u00e1js\u0165 aj v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: Budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\u017eit\u00e9.<\/strong><\/a>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_tipov_ako_jednoducho_znizit_prijem_energie_a_schudnut_jedlom\"><\/span>9 tipov, ako jednoducho zn\u00ed\u017ei\u0165 pr\u00edjem energie a schudn\u00fa\u0165 jedlom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Jedzte pravidelne nieko\u013eko jed\u00e1l denne, uzob\u00e1vaniu medzi jedlami sa vyhnite<\/h3>\n\n\n\n<p>\u201cJem tak m\u00e1lo a aj tak nechudnem!\u201d Povedala pani Julka, ktor\u00e1 si po ra\u0148ajk\u00e1ch dala desiatu z dvoch porci\u00ed ovocia, po chv\u00edli sa vr\u00e1tila pre hrs\u0165 orie\u0161kov a potom ochutn\u00e1vala pri varen\u00ed. Po zjeden\u00ed svojho obeda e\u0161te dojedla po de\u0165och a k poobednej k\u00e1vi\u010dke si dopriala su\u0161ienku. Nesk\u00f4r jej nesta\u010dil olovrant, preto si e\u0161te zobla zo su\u0161en\u00e9ho ovocia a ve\u010der pri seri\u00e1li zajedla svoje ch\u00fa\u0165ky syrom a \u010fal\u0161\u00edmi orie\u0161kami.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Ako jednoducho zn\u00ed\u017ei\u0165 pr\u00edjem energie a schudn\u00fa\u0165 jedlom?\" class=\"wp-image-381396\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako jednoducho zn\u00ed\u017ei\u0165 pr\u00edjem energie a schudn\u00fa\u0165 jedlom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Na prv\u00fd poh\u013ead sa jej zd\u00e1, \u017ee porcie s\u00fa mal\u00e9 a navy\u0161e m\u00e1 neust\u00e1le hlad, preto je presved\u010den\u00e1, \u017ee pr\u00edjem energie je <strong>n\u00edzky<\/strong>. V skuto\u010dnosti je to v\u0161ak tak, \u017ee energetick\u00e1 hodnota v\u0161etk\u00fdch potrav\u00edn, ktor\u00e9 do seba nah\u00e1dzala medzi hlavn\u00fdmi jedlami, desiatou a olovrantom, vyd\u00e1 minim\u00e1lne za<strong> jedno \u010fal\u0161ie v\u00fddatn\u00e9 jedlo<\/strong>. Takto jednoducho sa m\u00f4\u017ee sta\u0165, \u017ee pr\u00edjem energie je <strong>pr\u00edli\u0161 vysok\u00fd na to, aby sa jej darilo chudn\u00fa\u0165<\/strong>. Mno\u017estvo mal\u00fdch jed\u00e1l sa tam objav\u00ed \u010dastokr\u00e1t preto, \u017ee hlavn\u00e9 jedl\u00e1 s\u00fa pr\u00edli\u0161 obmedzuj\u00face a neuspokojuj\u00face.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nerobte rovnak\u00fa chybu ako pani Julka. <strong>Zak\u00e1\u017ete si \u201czobkanie\u201d medzi jedlami<\/strong>. Doprajte si <strong>tri hlavn\u00e9 jedl\u00e1 <\/strong>a v pr\u00edpade, \u017ee v\u00e1m to tak vyhovuje, pridajte <strong>desiatu <\/strong>a <strong>olovrant<\/strong>. Z\u00e1le\u017e\u00ed na v\u00e1s, \u010di budete jes\u0165 3, 4 alebo 5-kr\u00e1t denne. Ka\u017ed\u00e9mu vyhovuje in\u00fd re\u017eim. Dbajte v\u0161ak na to, aby tam v priebehu d\u0148a<strong> neprib\u00fadalo ni\u010d navy\u0161e<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma viac tipov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok z n\u00e1zvom <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ako schudn\u00fa\u0165 bez cvi\u010denia? Jedlo si spr\u00e1vne poskladajte, nezabudnite na bielkoviny a vl\u00e1kninu<\/h3>\n\n\n\n<p>Pravideln\u00fd re\u017eim bez vy\u0161\u0161ie spom\u00ednan\u00e9ho \u201czobkania\u201d sme dlhodobo schopn\u00ed dodr\u017eiava\u0165 len vtedy, ke\u010f n\u00e1s jedlo dostato\u010dne <strong>zas\u00fdti<\/strong>. <strong>Plnohodnotn\u00e9 <\/strong>jedlo, ktor\u00e9 n\u00e1s <strong>nenech\u00e1 hladn\u00fdmi,<\/strong> obsahuje <strong>komplexn\u00e9 sacharidy<\/strong>, <strong>bielkoviny<\/strong>, <strong>tuky <\/strong>aj <strong>vl\u00e1kninu<\/strong>.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg\" alt=\"Ako schudn\u00fa\u0165 bez cvi\u010denia? Jedlo si spr\u00e1vne poskladajte, nezabudnite na bielkoviny a vl\u00e1kninu\" class=\"wp-image-381413\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako schudn\u00fa\u0165 bez cvi\u010denia? Jedlo si spr\u00e1vne poskladajte, nezabudnite na bielkoviny a vl\u00e1kninu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kde s\u00fa sacharidy a ak\u00e9 potraviny jes\u0165?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V prvom rade sa jedn\u00e1 o v\u0161etky <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilniny<\/strong><\/a>. Patr\u00ed tam napr\u00edklad p\u0161enica, ra\u017e, ja\u010dme\u0148, kukurica, ovos, proso, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>, cirok \u010di proso.<\/li>\n\n\n\n<li>Nezab\u00fadajme ani na <strong>pseudoobilniny <\/strong>&#8211; poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>. <\/li>\n\n\n\n<li>\u010eal\u0161ie na zozname s\u00fa v\u0161etky <strong>produkty vyroben\u00e9 z obiln\u00edn a pseudoobiln\u00edn<\/strong>. Patr\u00ed tam pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00faka<\/a>, cestoviny, bulgur, ovsen\u00e9 vlo\u010dky, kr\u00fapy, krupica, m\u016fsli, r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/bio-proteinova-kasa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instantn\u00e9 ka\u0161e<\/a> at\u010f.&nbsp;<\/li>\n\n\n\n<li>Komplexn\u00e9 sacharidy n\u00e1jdeme aj v <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukovin\u00e1ch<\/strong><\/a> &#8211; \u0161o\u0161ovici, fazuli, hrachu, mungu, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edceri <\/a>a pod.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kde s\u00fa bielkoviny a ak\u00e9 potraviny jes\u0165?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za zdroj bielkov\u00edn pova\u017eujeme <strong>m\u00e4so a m\u00e4sov\u00e9 v\u00fdrobky<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryby<\/strong><\/a> \u010di <strong>morsk\u00e9 plody.<\/strong><\/li>\n\n\n\n<li>Patria sem tie\u017e v\u0161etky<strong> mlie\u010dne v\u00fdrobky<\/strong> &#8211; syry, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh<\/a>, jogurty, zakysan\u00e9 n\u00e1poje apod. <\/li>\n\n\n\n<li>Nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na <strong>vajcia <\/strong>\u010di <strong>rastlinn\u00e9 alternat\u00edvy m\u00e4sa<\/strong>, ako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a>, <strong>s\u00f3jov\u00e9 kocky<\/strong>, <strong>robi <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>seitan<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li>Rastlinn\u00fdm zdrojom bielkov\u00edn s\u00fa aj <strong>strukoviny<\/strong>.<\/li>\n\n\n\n<li>Zabudn\u00fa\u0165 netreba ani na koncentrovan\u00e9 zdroje bielkov\u00edn, medzi ktor\u00e9 patr\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>srv\u00e1tkov\u00fd<\/strong><\/a><strong> <\/strong>alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00fd<\/strong><\/a><strong> prote\u00edn<\/strong> \u010di <strong><a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\"prote\u00ednov\u00e1 ty\u010dinka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 ty\u010dinka<\/a><\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kde s\u00fa tuky a ak\u00e9 potraviny jes\u0165?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tuk sa nach\u00e1dza vo v\u0161etk\u00fdch <strong>\u017eivo\u010d\u00ed\u0161nych potravin\u00e1ch <\/strong>(m\u00e4so, ryby, m\u00e4sov\u00e9 v\u00fdrobky, mlie\u010dne v\u00fdrobky).<\/li>\n\n\n\n<li>Vyberajte<strong> chud\u00e9 m\u00e4so<\/strong> a <strong>m\u00e4sov\u00e9 v\u00fdrobky<\/strong> a<strong> mlie\u010dne v\u00fdrobky s ni\u017e\u0161\u00edm obsahom tuku<\/strong>.<\/li>\n\n\n\n<li>Nemali by sme zanedb\u00e1va\u0165 rastlinn\u00fd tuk, ktor\u00fd sa nach\u00e1dza v <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>olejoch<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechoch <\/strong>a <strong>semen\u00e1ch<\/strong><\/a>.&nbsp;<\/li>\n\n\n\n<li>Dobr\u00fdm zdrojom tuku s\u00fa <strong>tu\u010dn\u00e9 morsk\u00e9 ryby<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Kde je vl\u00e1knina a ak\u00e9 potraviny jes\u0165?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najviac vl\u00e1kniny obsahuj\u00fa <strong>strukoviny<\/strong>.<\/li>\n\n\n\n<li>Druh\u00e9 v porad\u00ed s\u00fa <strong>celozrnn\u00e9 v\u00fdrobky,<\/strong> ako napr\u00edklad celozrnn\u00e9 pe\u010divo, celozrnn\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, ry\u017ea natural, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a> a pod. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pr\u00edklade si uk\u00e1\u017eeme spr\u00e1vne a nespr\u00e1vne poskladan\u00e9 ra\u0148ajky. Na\u0161a zn\u00e1ma pani Julka si v pondelok r\u00e1no dopriala<strong> ovsen\u00e9 vlo\u010dky uvaren\u00e9 vo vode<\/strong> a k tomu pridala <strong>ban\u00e1n <\/strong>a <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">maliny<\/a><\/strong>. V utorok r\u00e1no mala chu\u0165 na <strong>jogurt <\/strong>s <strong>poh\u00e1nkov\u00fdmi vlo\u010dkami<\/strong>, ku ktor\u00fdm e\u0161te pridala <strong>jahody <\/strong>a trochu <strong>mandl\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po ktorom jedle bola nas\u00fdten\u00e1 viac? V utorok vydr\u017eala s\u00fdta ur\u010dite dlh\u0161iu dobu, preto\u017ee jedlo obsahovalo <strong>v\u0161etky \u017eiviny (<\/strong>jogurt &#8211; bielkovinov\u00e1 potravina, vlo\u010dky &#8211; zdroj komplexn\u00fdch sacharidov a vl\u00e1kniny, jahody &#8211; zdroj vl\u00e1kniny, mandle &#8211; zdroj tuku<strong>)<\/strong>. Ra\u0148ajk\u00e1m z vlo\u010diek, vody a ovocia, ktor\u00e9 mala v prv\u00fd de\u0148,<strong> ch\u00fdbali <\/strong>toti\u017e <strong>bielkoviny<\/strong> a zdroj <strong>tuku<\/strong>. Pr\u00e1ve bielkoviny zohrali najv\u00e4\u010d\u0161iu rolu, preto\u017ee maj\u00fa <strong>najv\u00e4\u010d\u0161iu s\u00fdtiacu schopnos\u0165 <\/strong>zo v\u0161etk\u00fdch makro\u017eiv\u00edn a t\u00fdm p\u00e1dom maj\u00fa ve\u013ek\u00fd vplyv na pocit s\u00fdtosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o strave dozviete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 zdravo jes\u0165<\/strong>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Vytvorte si svoj vlastn\u00fd zdrav\u00fd tanier<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Sacharidy, bielkoviny a tuky v jedle rozlo\u017ete pod\u013ea nasleduj\u00facich pravidiel:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00bd taniera<\/strong> zapl\u0148te <strong>zeleninou <\/strong>a <strong>ovoc\u00edm<\/strong>, ktor\u00e9 v\u00e1m dodaj\u00fa antioxidanty, vitam\u00edny a miner\u00e1lne l\u00e1tky a v\u010faka obsahu vl\u00e1kniny v\u00e1s zas\u00fdtia. Denne by sme mali zjes\u0165 aspo\u0148 <strong>400 g zeleniny<\/strong> a <strong>200 g ovocia.<\/strong><\/li>\n\n\n\n<li><strong>Na \u00bc taniera si nalo\u017ete bielkoviny.<\/strong><\/li>\n\n\n\n<li><strong>\u00bc taniera zapl\u0148te sacharidmi. <\/strong>Vyberajte potraviny s obsahom komplexn\u00fdch sacharidov (obilniny a v\u00fdrobky z obiln\u00edn), ide\u00e1lne ich <strong>celozrnn\u00e9 varianty <\/strong>(celozrnn\u00e9 pe\u010divo, celozrnn\u00e9 cestoviny, ry\u017ea natural apod.).<\/li>\n\n\n\n<li>Tuky s\u00fa s\u00fa\u010das\u0165ou v\u0161etk\u00fdch \u017eivo\u010d\u00ed\u0161nych potrav\u00edn a pravidelne ich pou\u017e\u00edvame pri varen\u00ed, preto sa na ne nemus\u00edme v\u00fdrazne zameriava\u0165. Pre svoje zdravie v\u0161ak urob\u00edte dobre, ke\u010f si ka\u017ed\u00fd de\u0148 doprajete napr. mal\u00fa hrs\u0165 orie\u0161kov alebo semien a 2-kr\u00e1t t\u00fd\u017edenne si d\u00e1te morsk\u00fa rybu. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/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-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/sk-verzia-min-1124x1049-1.webp\" alt=\"Zdrav\u00fd tanier\" class=\"wp-image-381432\" style=\"width:843px;height:787px\" width=\"843\" height=\"787\" title=\"Zdrav\u00fd tanier\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/sk-verzia-min-1124x1049-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/sk-verzia-min-1124x1049-1-400x373.webp 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Pou\u017eite svoju ruku a nalo\u017ete si spr\u00e1vnu porciu<\/h3>\n\n\n\n<p>Potraviny nemus\u00edte v\u00e1\u017ei\u0165, aby ste si vedeli nalo\u017ei\u0165 spr\u00e1vne mno\u017estvo jedla. Sta\u010d\u00ed, aby ste namiesto v\u00e1hy pou\u017eili <strong>svoju ruku<\/strong>, s ktorou budete potraviny <strong>porovn\u00e1va\u0165<\/strong>.<\/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-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/OK___OK-_-portion-by-hand_01-_-SK.png\" alt=\"Odhadovanie porcie jedla pomocou ruky\" class=\"wp-image-381754\" style=\"width:787px;height:410px\" width=\"787\" height=\"410\" title=\"Odhadovanie porcie jedla pomocou ruky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK___OK-_-portion-by-hand_01-_-SK.png 1049w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK___OK-_-portion-by-hand_01-_-SK-400x209.png 400w\" sizes=\"auto, (max-width: 787px) 100vw, 787px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako na to?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bielkovinov\u00e9 potraviny<\/strong> by mali odpoveda\u0165 ve\u013ekosti va\u0161ej <strong>dlane. <\/strong>1 dla\u0148 zodpoved\u00e1 pribli\u017ene 20 &#8211; 30 g bielkov\u00edn a m\u00f4\u017eeme si to predstavi\u0165 ako kel\u00edmok jogurtu, 2 vajcia alebo 85 &#8211; 115 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu <\/a>alebo tepelne spracovan\u00e9ho m\u00e4sa.<\/li>\n\n\n\n<li><strong>Sacharidov\u00fdch potrav\u00edn <\/strong>si nalo\u017ete tak\u00e9 mno\u017estvo, ktor\u00e9 sa v\u00e1m zmest\u00ed do<strong> hrste. <\/strong>V jednej hrsti bude pribli\u017ene 20 &#8211; 30 g sacharidov a m\u00f4\u017ee sa jedna\u0165 o 100 &#8211; 130 g uvarenej pr\u00edlohy, pl\u00e1tok chleba alebo jeden stredne ve\u013ek\u00fd kus ovocia.<\/li>\n\n\n\n<li><strong>Porcia zeleniny je ve\u013ek\u00e1 ako va\u0161a p\u00e4s\u0165<\/strong>. Jedna takto ve\u013ek\u00e1 porcia zodpoved\u00e1 pribli\u017ene 100 &#8211; 130 g zeleniny.<\/li>\n\n\n\n<li><strong>Tuku <\/strong>si doprajte len to\u013eko, aby bola porcia ve\u013ek\u00e1 ako v\u00e1\u0161 <strong>palec<\/strong>. M\u00f4\u017eete si tak nalo\u017ei\u0165 na tanier palec orechov alebo orechov\u00e9ho masla, palec masla \u010di palec oleja (1 polievkov\u00e1 ly\u017eica). Mno\u017estvo v tuku v porcii je 7 &#8211; 12 g.<sup> <\/sup><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK-1124x749.png\" alt=\"Pou\u017eite svoju ruku a nalo\u017ete si spr\u00e1vnu porciu jedla\" class=\"wp-image-381680\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pou\u017eite svoju ruku a nalo\u017ete si spr\u00e1vnu porciu jedla\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/OK-_-portion-by-hand_02-_-SK.png 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>U priemernej \u017eeny by to mohlo vyzera\u0165 pribli\u017ene takto:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>jedno denn\u00e9 jedlo<\/strong>: jedna porcia (dla\u0148) bielkovinov\u00fdch potrav\u00edn, jedna porcia (hrs\u0165) sacharidov\u00fdch potrav\u00edn, jedna porcia (p\u00e4s\u0165) zeleniny, 1 porcia (palec) tuku<\/li>\n\n\n\n<li><strong>celodenn\u00fd pr\u00edjem: <\/strong>4 &#8211; 6 porci\u00ed sacharidov\u00fdch potrav\u00edn, 4 &#8211; 6 porci\u00ed bielkovinov\u00fdch potrav\u00edn, 4 &#8211; 6 porci\u00ed tuku, 4 &#8211; 6 porci\u00ed zeleniny<\/li>\n\n\n\n<li>v prepo\u010dte m\u00e1 uveden\u00fd celodenn\u00fd pr\u00edjem <strong>1400 &#8211; 2100 kcal<\/strong>, 115 &#8211; 170 g bielkov\u00edn, 125-185 g sacharidov a 50 &#8211; 80 g tuku&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>U priemern\u00e9ho mu\u017ea by to mohlo vyzera\u0165 pribli\u017ene takto:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>jedno denn\u00e9 jedlo:<\/strong> 2 porcie (dlane) bielkovinov\u00fdch potrav\u00edn, 2 porcie (hrste) sacharidov\u00fdch potrav\u00edn, 2 porcie (p\u00e4ste) zeleniny, 2 porcie (palce) tuku<\/li>\n\n\n\n<li><strong>celodenn\u00fd pr\u00edjem: <\/strong>6 &#8211; 8 porci\u00ed sacharidov\u00fdch potrav\u00edn, 6 &#8211; 8 porci\u00ed bielkovinov\u00fdch potrav\u00edn, 6 &#8211; 8 porci\u00ed tuku, 6 &#8211; 8 porci\u00ed zeleniny<\/li>\n\n\n\n<li>v&nbsp; prepo\u010dte m\u00e1 uveden\u00fd celodenn\u00fd pr\u00edjem <strong>2300 &#8211; 3100 kcal<\/strong>, 180 &#8211; 245 g bielkov\u00edn, 205 &#8211; 270 g sacharidov. 85 &#8211; 115 g tuku <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Pribli\u017en\u00fd obsah energie a \u017eiv\u00edn v porci\u00e1ch vhodn\u00fdch pre priemern\u00fa \u017eenu:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-left\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Porcia<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Bielkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>kal\u00f3rie<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 dla\u0148 bielkovinov\u00fdch potrav\u00edn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 hrs\u0165 sacharidov\u00fdch potrav\u00edn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 p\u00e4s\u0165 zeleniny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 palec tuku<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 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<h4 class=\"wp-block-heading is-style-default\"><strong>Pribli\u017en\u00fd obsah energie a \u017eiv\u00edn v porci\u00e1ch vhodn\u00fdch pre priemern\u00e9ho mu\u017ea:<\/strong><\/h4>\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>Porcia<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Bielkoviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sacharidy<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuky<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>kal\u00f3rie<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 dla\u0148 bielkovinov\u00fdch potrav\u00edn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 hrs\u0165 sacharidov\u00fdch potrav\u00edn<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 p\u00e4s\u0165 zeleniny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 palec tuku<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 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<p>Ak je v\u00e1\u0161 cie\u013e <strong>zn\u00ed\u017eenie hmotnosti<\/strong>, uberte <strong>1 &#8211; 2 porcie sacharidov<\/strong> a <strong>1 &#8211; 2 porcie tuku. <\/strong>Z\u00e1rove\u0148 je v\u0161ak d\u00f4le\u017eit\u00e9 pozorova\u0165, \u010di sa dar\u00ed alebo nedar\u00ed chudn\u00fa\u0165, a na z\u00e1klade toho robi\u0165 \u010fal\u0161ie zmeny v porci\u00e1ch.&nbsp;Aby ste v\u0161ak dosiahli vyt\u00fa\u017een\u00fd cie\u013e a zn\u00ed\u017eili svoju hmotnos\u0165, je nutn\u00fd aj <strong>spr\u00e1vny v\u00fdber potrav\u00edn<\/strong>. Aj pri pou\u017e\u00edvan\u00ed tohto sp\u00f4sobu odhadovania porci\u00ed je treba uprednostni\u0165 \u0161unku pred sal\u00e1mou, da\u0165 si biely jogurt namiesto sladk\u00e9ho alebo biely rohl\u00edk nahradi\u0165 celozrnn\u00fdm. Vyv\u00e1\u017een\u00e1 strava s obsahom t\u00fdch spr\u00e1vnych potrav\u00edn \u010dasom prinesie v\u00fdsledky.<\/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\">5. Venujte sa jedlu a jedzte pomaly<\/h3>\n\n\n\n<p>Priznajte sa, aj vy patr\u00edte medzi t\u00fdch, ktor\u00ed ku ka\u017ed\u00e9mu jedlu zapn\u00fa seri\u00e1l alebo sa rozpty\u013euj\u00fa soci\u00e1lnymi sie\u0165ami? Ak \u00e1no, pravdepodobne <strong>zjete viac<\/strong> jedla ako by ste zjedli, keby ste sa s\u00fastredili iba na tanier, pr\u00edbor a jedlo. Pri venovan\u00ed sa in\u00fdm aktivit\u00e1m ne\u017e jedlu je n\u00e1\u0161 mozog zm\u00e4ten\u00fd a inform\u00e1cie o <strong>pocite hladu a s\u00fdtosti<\/strong> nespracov\u00e1va dostato\u010dne v\u010das. Pravidelne sa preto st\u00e1va, \u017ee v\u00e1m <strong>neozn\u00e1mi<\/strong>, <strong>\u017ee u\u017e m\u00e1te dos\u0165<\/strong> a je na \u010dase odlo\u017ei\u0165 zvy\u0161ok obeda do chladni\u010dky. Keby ste sa s\u00fastredili iba na samotn\u00fd obed, pravdepodobne by ste poc\u00edtili pr\u00edjemn\u00fd pocit s\u00fdtosti omnoho <strong>sk\u00f4r<\/strong> a zjedli tak men\u0161iu porciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00fd probl\u00e9m nast\u00e1va aj vtedy, ke\u010f jeme pr\u00edli\u0161 <strong>r\u00fdchlo<\/strong>. Aj v tomto pr\u00edpade spojenie medzi tr\u00e1viacim traktom a mozgom pracuje s oneskoren\u00edm. D\u00f4le\u017eit\u00e1 rada preto znie: <strong>jedzte pomaly<\/strong> a <strong>venujte sa iba jedlu<\/strong>. Vyhnete sa tak tomu, \u017ee zjete viac jedla, ako by v\u00e1m mohlo sta\u010di\u0165 na zas\u00fdtenie. Ide\u00e1lne by sme mali by\u0165 nas\u00fdten\u00ed na 80 %, pri\u010dom je d\u00f4le\u017eit\u00e9 po\u010d\u00fava\u0165 svoje telo a pocity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o technike mindful eating chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/30-dnova-vyzva-ktora-vam-pomoze-natrvalo-schudnut-a-spravne-jest\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>30-d\u0148ov\u00e1 v\u00fdzva, ktor\u00e1 v\u00e1m pom\u00f4\u017ee natrvalo schudn\u00fa\u0165 a spr\u00e1vne jes\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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png\" alt=\"Mindful eating m\u00f4\u017ee pom\u00f4c\u0165 schudn\u00fa\u0165\" class=\"wp-image-381447\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Mindful eating m\u00f4\u017ee pom\u00f4c\u0165 schudn\u00fa\u0165\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59.png 1548w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\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. Nevynech\u00e1vajte jedl\u00e1 v doobedn\u00fdch hodin\u00e1ch, ak to nie je s\u00fa\u010das\u0165ou v\u00e1\u0161ho pl\u00e1nu<\/h3>\n\n\n\n<p>Ve\u013emi \u010dasto sa st\u00e1va, \u017ee ke\u010f sa de\u0148 prehupne do druhej polovice a bl\u00ed\u017eia sa ve\u010dern\u00e9 hodiny,&nbsp; <strong>jedlo akoby bolo zrazu l\u00e1kavej\u0161ie<\/strong> a je <strong>probl\u00e9m udr\u017ea\u0165 sa na uzde<\/strong>. Spozn\u00e1vate sa v tom? Ak \u00e1no, porozm\u00fd\u0161\u013eajte nad t\u00fdm, ako vyzer\u00e1 va\u0161a strava v doobedn\u00fdch a skor\u00fdch poobedn\u00fdch hodin\u00e1ch. Je toti\u017e ve\u013emi be\u017en\u00e9, \u017ee nadmern\u00fd hlad a chute v druhej polovici d\u0148a s\u00fa sp\u00f4soben\u00e9 v\u00fdrazn\u00fdm obmedzovan\u00edm mno\u017estva jedla \u010di vynech\u00e1van\u00edm jed\u00e1l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Aby ste hlad a chute obmedzili, m\u00f4\u017eete vyu\u017ei\u0165 nasleduj\u00face tipy:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nevynech\u00e1vajte hlavn\u00e9 jedl\u00e1.<\/li>\n\n\n\n<li>Nezni\u017eujte porcie s cie\u013eom zn\u00ed\u017ei\u0165 pr\u00edjem energie. Poobede to pravdepodobne nevydr\u017e\u00edte a to, \u010do ste si r\u00e1no odopreli, ve\u010der dopln\u00edte aj s \u00farokmi.<\/li>\n\n\n\n<li>Nevylu\u010dujte sacharidy ani tuky, sna\u017ete sa dodr\u017eiava\u0165 plnohodnotn\u00e9 zlo\u017eenie jed\u00e1l.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vynech\u00e1vanie jed\u00e1l a posunutie konzum\u00e1cie prv\u00e9ho jedla do poobed\u0148aj\u0161\u00edch hod\u00edn m\u00f4\u017ee by\u0165 v poriadku vtedy, ke\u010f \u010dlovek dodr\u017eiava tzv. <a href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/\" target=\"_blank\" aria-label=\"intermittent fasting (preru\u0161ovan\u00e9 hladovanie) (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>intermittent fasting <\/strong>(preru\u0161ovan\u00e9 hladovanie)<\/a>. V tomto pr\u00edpade je v\u0161ak pr\u00edjem stravy a re\u017eim kontrolovan\u00fd a dan\u00fd \u010dlovek pravdepodobne nem\u00e1 probl\u00e9m s nezvl\u00e1dnute\u013en\u00fdm hladom a chu\u0165ami.<\/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\">7. Vyra\u010fte jedl\u00e1 s vysokou energetickou hodnotou<\/h3>\n\n\n\n<p>S\u00fa ur\u010dit\u00e9 potraviny a skupiny potrav\u00edn, ktor\u00e9 n\u00e1m skr\u00e1tka dod\u00e1vaj\u00fa<strong> pr\u00edli\u0161 ve\u013ek\u00e9 mno\u017estvo energie<\/strong>. Jedn\u00e1 sa napr\u00edklad o vysoko priemyselne spracovan\u00e9 potraviny s <strong>vysok\u00fdm obsahom tuku<\/strong> a <strong>jednoduch\u00fdch sacharidov<\/strong>, ktor\u00e9 maj\u00fa <strong>minim\u00e1lnu nutri\u010dn\u00fa hodnotu<\/strong> (ch\u00fdbaj\u00fa im vitam\u00edny, miner\u00e1lne l\u00e1tky, bielkoviny apod.), ako napr\u00edklad r\u00f4zne sladkosti, trvanliv\u00e9 sal\u00e1my apod. Tie\u017e to m\u00f4\u017eu by\u0165 potraviny, ktor\u00e9 n\u00e1m s\u00edce nejak\u00e9 u\u017eito\u010dn\u00e9 \u017eiviny dodaj\u00fa, ale spolu s nimi dostaneme aj zbyto\u010dne <strong>vysok\u00fa n\u00e1lo\u017e energie.<\/strong> Ke\u010f\u017ee energetick\u00fd pr\u00edjem potrebujeme pri chudnut\u00ed zn\u00ed\u017ei\u0165, je d\u00f4le\u017eit\u00e9 o t\u00fdchto potravin\u00e1ch vedie\u0165 a obmedzi\u0165 ich.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg\" alt=\"Vyra\u010fte jedl\u00e1 s vysokou energetickou hodnotou\" class=\"wp-image-381462\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vyra\u010fte jedl\u00e1 s vysokou energetickou hodnotou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>V tabu\u013eke n\u00e1jdete tipy, ako tieto potraviny nahradi\u0165<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Nevhodn\u00e1 potravina<\/th><th>Vhodn\u00e1 n\u00e1hrada<\/th><\/tr><\/thead><tbody><tr><td>Zapekan\u00e9 m\u016bsli<\/td><td><a href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" aria-label=\"sypan\u00e9 m\u016bsli (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sypan\u00e9 m\u016bsli<\/a>, samotn\u00e9 vlo\u010dky (<a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\"ovsen\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9<\/a>, ra\u017en\u00e9, poh\u00e1nkov\u00e9 apod.)<\/td><\/tr><tr><td>Sladk\u00e9 ra\u0148ajkov\u00e9 cere\u00e1lie (\u010dokol\u00e1dov\u00e9 guli\u010dky apod.)<\/td><td>Lupienky z celozrnn\u00fdch m\u00fak, na trhu s\u00fa napr\u00edklad poh\u00e1nkov\u00e9, \u0161paldov\u00e9 apod.<\/td><\/tr><tr><td>Sladen\u00e9 instantn\u00e9 ka\u0161e<\/td><td>Instantn\u00e9 ka\u0161e bez pr\u00edchute, ktor\u00e9 si oslad\u00edte sami napr. ochuten\u00fdm srv\u00e1tkov\u00fdm prote\u00ednom \u010di \u010dakankov\u00fdm sirupom a ovoc\u00edm.<\/td><\/tr><tr><td>Orechy v \u010dokol\u00e1de a in\u00fdch polev\u00e1ch<\/td><td>Orechy bez polevy, ako napr. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pekanove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pekanov\u00e9 orechy<\/a> apod.<\/td><\/tr><tr><td>Sladen\u00e9 smotanov\u00e9 jogurty<\/td><td>Biele jogurty s obsahom tuku do 4 %, ochuten\u00e9 trochou d\u017eemu alebo ovoc\u00edm<\/td><\/tr><tr><td>Sladen\u00e9 zakysan\u00e9 n\u00e1poje (kef\u00edrov\u00e9 mlieko apod.)<\/td><td>Biele zakysan\u00e9 n\u00e1poje, vami ochuten\u00e9 podobne ako jogurt, pr\u00edpadne sladen\u00e9 sladidlom<\/td><\/tr><tr><td>Sal\u00e1my (Vyso\u010dina, Poli\u010dan apod.), klob\u00e1sky, p\u00e1rky<\/td><td>\u0160unky najvy\u0161\u0161ej akosti s obsahom m\u00e4sa min. 92 %<\/td><\/tr><tr><td>Mlie\u010dna \u010dokol\u00e1da<\/td><td>\u010cokol\u00e1da s vy\u0161\u0161\u00edm podielom kakaa, min 70 %<\/td><\/tr><tr><td>Su\u0161ienky, oplatky, \u010dokol\u00e1dov\u00e9 ty\u010dinky apod.<\/td><td>Su\u0161ienky s podielom celozrnnej m\u00faky a zn\u00ed\u017een\u00fdm obsahom cukru, dom\u00e1ce su\u0161ienky \u010di ty\u010dinky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/energy-bars-flapjacks\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjack<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Nepite svoje kal\u00f3rie a pitn\u00fd re\u017eim postavte na vode<\/h3>\n\n\n\n<p>N\u00e1poje, ktor\u00e9 obsahuj\u00fa energiu z <strong>cukru <\/strong>alebo <strong>alkoholu <\/strong>s\u00fa to prv\u00e9, \u010do by malo by\u0165 najsk\u00f4r aspo\u0148 obmedzen\u00e9, a postupom \u010dasu ide\u00e1lne odstr\u00e1nen\u00e9 z jed\u00e1lni\u010dka \u010dloveka, ktor\u00fd sa sna\u017e\u00ed schudn\u00fa\u0165. Aby ste pochopili pre\u010do, uk\u00e1\u017eeme si to na pr\u00edklade.<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png\" alt=\"V snahe schudn\u00fa\u0165 nepite svoje kal\u00f3rie a pitn\u00fd re\u017eim postavte na vode\" class=\"wp-image-381481\" style=\"width:843px;height:560px\" width=\"843\" height=\"560\" title=\"V snahe schudn\u00fa\u0165 nepite svoje kal\u00f3rie a pitn\u00fd re\u017eim postavte na vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33.png 1784w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Dve kamar\u00e1tky spolu vyrazia na obed, ka\u017ed\u00e1 k jedlu vypije 0,5 l tekut\u00edn. Lucka si objedn\u00e1 <strong>Coca-Colu <\/strong>osladen\u00fa <strong>cukrom<\/strong>, Martina zvol\u00ed <strong>vodu<\/strong>. Po obede e\u0161te sko\u010dia do kaviarne, kde si Martina d\u00e1 <strong>nesladen\u00e9 espresso<\/strong> a <strong>vodu<\/strong>, zatia\u013e \u010do si Lucka objedn\u00e1 <strong>frapp\u00e9 <\/strong>(alebo podobn\u00fd k\u00e1vov\u00fd n\u00e1poj) s obsahom <strong>sladk\u00e9ho sirupu <\/strong>a <strong>plnotu\u010dn\u00e9ho mlieka<\/strong> a <strong>dom\u00e1cu limon\u00e1du<\/strong>, kde je tie\u017e pridan\u00fd <strong>sirup<\/strong>. Nesk\u00f4r si len tak pre zauj\u00edmavos\u0165 zis\u0165uj\u00fa, ak\u00fd bol ich pr\u00edjem energie. V\u00fdsledok vyzer\u00e1 zhruba nasledovne:<\/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>Martina<\/th><th><\/th><th>Lucka<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>N\u00c1POJ<\/td><td>ENERGETICK\u00c1 HODNOTA<\/td><td>N\u00c1POJ<\/td><td>ENERGETICK\u00c1 HODNOTA<\/td><\/tr><tr><td>voda 0, 5 l<\/td><td>0 kcal<\/td><td>Coca Cola, 0,5 l<\/td><td>230 kcal<\/td><\/tr><tr><td>espresso bez cukru a mlieka<\/td><td>7 kcal<\/td><td>frapp\u00e9 250 ml<\/td><td>250 kcal<\/td><\/tr><tr><td>voda 0,5 l<\/td><td>0 kcal <\/td><td>dom\u00e1ca limon\u00e1da 0,3 l<\/td><td>150 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<p>V\u00fdsledkom v\u00fdletu je pravdepodobne Luckine ve\u013ek\u00e9 prekvapenie. Vo forme n\u00e1pojov prijala a\u017e <strong>630 kcal<\/strong>. Tak\u00fato energetick\u00fa hodnotu m\u00f4\u017ee ma\u0165 jedno v\u00e4\u010d\u0161ie hlavn\u00e9 jedlo s k\u00faskom \u010dokol\u00e1dy ako dezertom.Tieto n\u00e1poje ju v\u0161ak <strong>nezas\u00fdtili<\/strong>, preto si e\u0161te v priebehu d\u0148a ako v\u017edy dopraje poobedn\u00fd olovrant a ve\u010deru. Na konci d\u0148a bude ma\u0165 teda o <strong>630 kcal vy\u0161\u0161\u00ed pr\u00edjem energie<\/strong> ako by mala vtedy, keby volila rovnak\u00e9 n\u00e1poje ako Martina. Ak m\u00e1 na t\u00fdchto n\u00e1pojoch postaven\u00fd pitn\u00fd re\u017eim, je situ\u00e1cia e\u0161te hor\u0161ia. <strong>Pritom obmedzen\u00edm pr\u00e1ve t\u00fdchto 630 kcal by mohla za dobu 2 t\u00fd\u017ed\u0148ov schudn\u00fa\u0165 1 kg tuku (1 kg tuku m\u00e1 energetick\u00fa hodnotu cca 7 700 kcal).&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o tejto t\u00e9me chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie, a ako v\u00e1m tieto tekut\u00e9 kal\u00f3rie br\u00e1nia v chudnut\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Vyspite sa doru\u017eova a nezanedb\u00e1vajte sp\u00e1nok<\/h3>\n\n\n\n<p>\u010casto zanedb\u00e1van\u00e1 a podce\u0148ovan\u00e1 pom\u00f4cka na chudnutie je <strong>dlh\u00fd <\/strong>a <strong>kvalitn\u00fd sp\u00e1nok<\/strong>. Sp\u00e1nok toti\u017e ovplyv\u0148uje tvorbu horm\u00f3nov, ktor\u00e9 maj\u00fa za \u00falohu vyvol\u00e1va\u0165 pocity <strong>hladu a s\u00fdtosti.<\/strong> <strong>Lept\u00edn <\/strong>n\u00e1m oznamuje, \u017ee u\u017e sme najeden\u00ed, <strong>s\u00fdti <\/strong>a mali by sme presta\u0165 jes\u0165. Horm\u00f3n <strong>ghrel\u00edn<\/strong> m\u00e1 na starosti ohlasovanie <strong>pocity hladu.&nbsp;<\/strong>Probl\u00e9mom je, \u017ee nevyspat\u00fd \u010dlovek m\u00e1&nbsp; <strong>ni\u017e\u0161ie hladiny lept\u00ednu<\/strong> a t\u00fdm p\u00e1dom aj <strong>men\u0161\u00ed pocit s\u00fdtosti<\/strong>. Naopak, <strong>ghrel\u00edn <\/strong>je vylu\u010dovan\u00fd vo <strong>v\u00e4\u010d\u0161\u00edch mno\u017estv\u00e1ch<\/strong> a navodzuje <strong>v\u00e4\u010d\u0161\u00ed pocit hladu.<\/strong><\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg\" alt=\"Dobr\u00fd sp\u00e1nok je pre chudnutie d\u00f4le\u017eit\u00fd\" class=\"wp-image-381498\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Dobr\u00fd sp\u00e1nok je pre chudnutie d\u00f4le\u017eit\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Ni\u017e\u0161ia s\u00fdtos\u0165 a silnej\u0161\u00ed hlad v\u0161ak v\u00f4bec <strong>nezodpovedaj\u00fa na\u0161ej skuto\u010dnej potrebe. <\/strong>V\u00fdsledkom preto je, \u017ee kv\u00f4li nedostatku sp\u00e1nku prijmeme<strong> v\u00e4\u010d\u0161ie mno\u017estvo energie, ako naozaj potrebujeme. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o tejto t\u00e9me chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_zvysit_kazdodenny_energeticky_vydaj\"><\/span>Ako zv\u00fd\u0161i\u0165 ka\u017edodenn\u00fd energetick\u00fd v\u00fddaj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chudnutie nez\u00e1le\u017e\u00ed len na tom, \u010di cielene cvi\u010d\u00edte alebo nie, ale aj na tom, ako ste akt\u00edvni v priebehu cel\u00e9ho d\u0148a. <\/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\">Denn\u00fa aktivitu m\u00f4\u017eete zv\u00fd\u0161i\u0165 napr\u00edklad takto:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak m\u00e1te sedav\u00e9 zamestnanie, pred pr\u00edchodom do pr\u00e1ce\/ \u0161koly zara\u010fte <strong>kr\u00e1tku prech\u00e1dzku<\/strong> (aj 10-15 min\u00fat sa po\u010d\u00edta).&nbsp;<\/li>\n\n\n\n<li>Po\u010das pracovnej doby sa viackr\u00e1t <strong>postavte<\/strong>, <strong>prejdite sa po budove, po are\u00e1li<\/strong>\u2026<\/li>\n\n\n\n<li>Skr\u00e1\u0165te si cestu hromadnou dopravou, p\u00e1r zast\u00e1vok prejdite <strong>pe\u0161i<\/strong>.<\/li>\n\n\n\n<li>Nahra\u010fte v\u00fd\u0165ah <strong>schodmi<\/strong>.<\/li>\n\n\n\n<li>Bu\u010fte akt\u00edvni aj doma, po\u010d\u00edta sa aj <strong>upratovanie <\/strong>\u010di <strong>pr\u00e1ca na z\u00e1hrade<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Pom\u00f4\u017ete si sledovan\u00edm krokomeru, na ktor\u00fd si nastav\u00edte cie\u013e <strong>10 000 krokov denne<\/strong>. Toto mno\u017estvo je vhodn\u00e1 orienta\u010dn\u00e1 hodnota pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka.<\/li>\n\n\n\n<li>Ide\u00e1lne zara\u010fte aj <strong>cielen\u00e9 cvi\u010denie<\/strong> vo forme aer\u00f3bneho \u010di silov\u00e9ho tr\u00e9ningu, ide\u00e1lne ich kombin\u00e1ciou.<\/li>\n\n\n\n<li>Vysk\u00fa\u0161ajte spa\u013eova\u010de tuku na zr\u00fdchlenie metabolizmu. S v\u00fdberom v\u00e1m pom\u00f4\u017ee n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-vybrat-a-pouzivat-ten-najucinnejsi-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vybra\u0165 a pou\u017e\u00edva\u0165 ten naj\u00fa\u010dinnej\u0161\u00ed spa\u013eova\u010d tuku.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac inform\u00e1ci\u00ed o tom, ako zredukova\u0165 svoju hmotnos\u0165 n\u00e1jdete aj v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-pri-chudnuti-tym-najdolezitejsim-faktorom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je pri chudnut\u00ed t\u00fdm najd\u00f4le\u017eitej\u0161\u00edm faktorom<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading 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>Nepotrebujete po\u010d\u00edta\u0165 kal\u00f3rie na to, aby ste&nbsp; zn\u00ed\u017eili svoju telesn\u00fa hmotnos\u0165. Aby bol v\u00e1\u0161 energetick\u00fd pr\u00edjem ni\u017e\u0161\u00ed ako v\u00fddaj, mali by ste sa v\u0161ak riadi\u0165 nieko\u013ek\u00fdmi jednoduch\u00fdmi pravidlami. Dodr\u017eujte <strong>pravideln\u00fd re\u017eim<\/strong> nieko\u013ek\u00fdch jed\u00e1l denne, medzi ktor\u00fdmi nebudete uzob\u00e1va\u0165. Pripravujte si jedl\u00e1 s <strong>plnohodnotn\u00fdm zlo\u017een\u00ed<\/strong>m &#8211; pom\u00f4\u017ee v\u00e1m ke\u010f sa budete riadi\u0165 tzv. <strong>zdrav\u00fdm tanierom<\/strong> alebo jednoducho <strong>ve\u013ekos\u0165ou va\u0161ej ruky<\/strong>. Obmedzte potraviny s pr\u00edli\u0161 <strong>vysok\u00fdm mno\u017estvom energie<\/strong> a <strong>n\u00e1poje s obsahom cukru a alkoholu<\/strong>. V neposlednom rade sa pri jeden\u00ed <strong>venujte iba jedlu<\/strong>, nezanedb\u00e1vajte <strong>sp\u00e1nok <\/strong>a dostato\u010dne sa <strong>h\u00fdbte<\/strong>.<\/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-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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>S chudnut\u00edm sa \u010dasto sp\u00e1ja aj po\u010d\u00edtanie kal\u00f3ri\u00ed a v\u00e1\u017eenie jed\u00e1l. V \u010dl\u00e1nku pon\u00fakneme efekt\u00edvne tipy ako schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed.<\/p>\n","protected":false},"author":156,"featured_media":381626,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6055,6118,6082],"filter_section":[],"filter_attribute":[13035,13034],"class_list":{"0":"post-381380","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-strava","10":"tag-telesny-tuk","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-jedalnicky","13":"filter_attribute-zaklady-chudnutia","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 r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S chudnut\u00edm sa sp\u00e1ja aj po\u010d\u00edtanie kal\u00f3ri\u00ed a v\u00e1\u017eenie jed\u00e1l. V \u010dl\u00e1nku pon\u00fakneme efekt\u00edvne tipy ako schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed.\" \/>\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\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"S chudnut\u00edm sa sp\u00e1ja aj po\u010d\u00edtanie kal\u00f3ri\u00ed a v\u00e1\u017eenie jed\u00e1l. V \u010dl\u00e1nku pon\u00fakneme efekt\u00edvne tipy ako schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-29T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-03T10:30:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed\",\"datePublished\":\"2022-06-29T08:00:00+00:00\",\"dateModified\":\"2023-10-03T10:30:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\"},\"wordCount\":3807,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\",\"keywords\":[\"chudnutie\",\"strava\",\"telesn\u00fd tuk\",\"zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"articleSection\":[\"Ako schudn\u00fa\u0165\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/\",\"name\":\"Ako r\u00fdchlo schudn\u00fa\u0165 aj bez po\u010d\u00edtania kal\u00f3ri\u00ed - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/4-tipy-na-chudnutie-bez-pocitania-makrozivin\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\",\"datePublished\":\"2022-06-29T08:00:00+00:00\",\"dateModified\":\"2023-10-03T10:30:33+00:00\",\"description\":\"S chudnut\u00edm sa sp\u00e1ja aj po\u010d\u00edtanie kal\u00f3ri\u00ed a v\u00e1\u017eenie jed\u00e1l. 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