{"id":381865,"date":"2022-06-29T13:20:08","date_gmt":"2022-06-29T11:20:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=381865"},"modified":"2023-03-28T11:43:49","modified_gmt":"2023-03-28T09:43:49","slug":"4-tipy-na-hubnuti-bez-pocitani-makrozivin","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/","title":{"rendered":"Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\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.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#Nespasi_vas_caje_na_hubnuti_ale_nizky_energeticky_prijem\" title=\"Nespas\u00ed v\u00e1s \u010daje na hubnut\u00ed, ale n\u00edzk\u00fd energetick\u00fd p\u0159\u00edjem\">Nespas\u00ed v\u00e1s \u010daje na hubnut\u00ed, ale n\u00edzk\u00fd energetick\u00fd p\u0159\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.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#Necekejte_zazraky_a_hmotnost_radeji_snizujte_pomalu\" title=\"Ne\u010dekejte z\u00e1zraky a hmotnost rad\u011bji sni\u017eujte pomalu\">Ne\u010dekejte z\u00e1zraky a hmotnost rad\u011bji sni\u017eujte pomalu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#9_tipu_jak_jednoduse_snizit_prijem_energie_a_zhubnout_jidlem\" title=\"9 tip\u016f, jak jednodu\u0161e sn\u00ed\u017eit p\u0159\u00edjem energie a zhubnout j\u00eddlem\">9 tip\u016f, jak jednodu\u0161e sn\u00ed\u017eit p\u0159\u00edjem energie a zhubnout j\u00eddlem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#Jak_zvysit_kazdodenni_energeticky_vydej\" title=\"Jak zv\u00fd\u0161it ka\u017edodenn\u00ed energetick\u00fd v\u00fddej?\">Jak zv\u00fd\u0161it ka\u017edodenn\u00ed energetick\u00fd v\u00fddej?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cht\u011bli byste zhubnout p\u00e1r kilogram\u016f, ale d\u011bs\u00ed v\u00e1s p\u0159edstava, \u017ee budete muset j\u00eddlo v\u00e1\u017eit, zapisovat a neust\u00e1le kontrolovat? Nedok\u00e1\u017eete si p\u0159edstavit, \u017ee budete muset sledovat, zda jste to dnes nep\u0159ehnali se spoustou tuku nebo zda v\u00e1m nechyb\u00ed b\u00edlkoviny? Dobr\u00e1 zpr\u00e1va je, \u017ee to d\u011blat nemus\u00edte. V\u00e1\u017een\u00ed potravin a sledov\u00e1n\u00ed hodnot energetick\u00e9ho p\u0159\u00edjmu je sice efektivn\u00ed a \u00fa\u010dinn\u00e9, ale ne nezbytn\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nespasi_vas_caje_na_hubnuti_ale_nizky_energeticky_prijem\"><\/span>Nespas\u00ed v\u00e1s \u010daje na hubnut\u00ed, ale n\u00edzk\u00fd energetick\u00fd p\u0159\u00edjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnout se v\u00e1m bude da\u0159it pouze tehdy, kdy\u017e bude v\u00e1\u0161 <strong>energetick\u00fd p\u0159\u00edjem ni\u017e\u0161\u00ed ne\u017e energetick\u00fd v\u00fddej<\/strong>. Nezhubnete z\u00e1zra\u010dn\u00fdmi \u010daji ani pit\u00edm jable\u010dn\u00e9ho octa, ale poctiv\u00fdm <strong>sn\u00ed\u017een\u00edm mno\u017estv\u00ed p\u0159ijat\u00e9 energie ze stravy <\/strong>a <strong>zv\u00fd\u0161en\u00edm v\u00fddeje energie pomoc\u00ed ka\u017edodenn\u00edho pohybu. <\/strong>Nemus\u00edte se v\u0161ak b\u00e1t, \u017ee mno\u017estv\u00ed j\u00eddla bude extr\u00e9mn\u011b n\u00edzk\u00e9 a vy budete hladov\u011bt. Kvalitn\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>reduk\u010dn\u00ed j\u00eddeln\u00ed\u010dek<\/strong><\/a> s velk\u00fdm mno\u017estv\u00edm potravin s n\u00edzkou energetickou hodnotou m\u016f\u017ee p\u0159ekvapit ne\u010dekan\u011b velk\u00fdmi porcemi.<\/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-image\"><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\u00edzk\u00fd energetick\u00fd p\u0159\u00edjem je kl\u00ed\u010dem k hubnut\u00ed\" class=\"wp-image-381381\" width=\"843\" height=\"563\" title=\"N\u00edzk\u00fd energetick\u00fd p\u0159\u00edjem je kl\u00ed\u010dem k hubnut\u00ed\" 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><\/div>\n\n\n\n<p><strong>P\u0159edt\u00edm ne\u017e se do toho pust\u00edme, si mus\u00edme zodpov\u011bd\u011bt ot\u00e1zky, kter\u00e9 vrtaj\u00ed v hlav\u011b ka\u017ed\u00e9mu, kdo se pou\u0161t\u00ed do hubnut\u00ed:<\/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\"><li>Jak rychle budu hubnout?<\/li><li>Jak dlouho mi to bude trvat?<\/li><li>Stihnu to do svatby?<\/li><li>M\u016f\u017eu za m\u011bs\u00edc zhubnout 15 kilogram\u016f?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e9ma hubnut\u00ed v\u00e1m pom\u016f\u017ee objasnit i \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>10 v\u011bc\u00ed, kter\u00e9 mus\u00edte v\u011bd\u011bt p\u0159edt\u00edm, ne\u017e za\u010dnete hubnout<\/b>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Necekejte_zazraky_a_hmotnost_radeji_snizujte_pomalu\"><\/span>Ne\u010dekejte z\u00e1zraky a hmotnost rad\u011bji sni\u017eujte pomalu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 stihnete, pokud se pust\u00edte do n\u011bjak\u00e9<strong> drastick\u00e9 diety<\/strong>. Tehdy si v\u0161ak m\u016f\u017eete b\u00fdt t\u00e9m\u011b\u0159 jisti, \u017ee hmotnost bude do <strong>p\u00e1r m\u011bs\u00edc\u016f zp\u011bt<\/strong>, s velkou pravd\u011bpodobnost\u00ed i s \u00faroky. P\u0159\u00edsnou dietou doch\u00e1z\u00ed \u010dasto ke ztr\u00e1t\u011b tuku i svalov\u00e9 hmoty. Tento drastick\u00fd p\u0159\u00edstup v\u0161ak<strong> nen\u00ed mo\u017en\u00e9 udr\u017eet dlouhodob\u011b<\/strong>, proto se d\u0159\u00edve \u010di pozd\u011bji vr\u00e1t\u00edte k p\u016fvodn\u00edm n\u00e1vyk\u016fm. N\u00e1vrat ke star\u00e9mu re\u017eimu typicky zp\u016fsob\u00ed i n\u00e1r\u016fst hmotnosti, tentokr\u00e1t ale pravd\u011bpodobn\u011b zejm\u00e9na ve form\u011b tuku. Abyste se vyhnuli <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jojo-efekt-a-jak-s-nim-bojovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>jojo efektu<\/strong><\/a> a va\u0161e t\u011blo se st\u00edhalo na prob\u00edhaj\u00edc\u00ed zm\u011bny adaptovat, v\u00fdhodn\u011bj\u0161\u00ed je pomal\u00e9 sni\u017eov\u00e1n\u00ed hmotnosti. Doporu\u010duje se hubnout rychlost\u00ed <strong>0,5-1 kg za t\u00fdden<\/strong>. Tempo, s jak\u00fdm se v\u00e1m bude da\u0159it hubnout, nicm\u00e9n\u011b bude z\u00e1viset na mnoha faktorech. D\u016fle\u017eit\u00e9 bude nap\u0159\u00edklad to, jak\u00e1 je va\u0161e za\u010d\u00e1te\u010dn\u00ed hmotnost nebo jak striktn\u011b budete dodr\u017eovat reduk\u010dn\u00ed re\u017eim. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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>Podn\u011btn\u00e9 informace k tomuto t\u00e9matu m\u016f\u017eete naj\u00edt tak\u00e9 v \u010dl\u00e1nku<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_tipu_jak_jednoduse_snizit_prijem_energie_a_zhubnout_jidlem\"><\/span>9 tip\u016f, jak jednodu\u0161e sn\u00ed\u017eit p\u0159\u00edjem energie a zhubnout j\u00eddlem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Jezte pravideln\u011b n\u011bkolik j\u00eddel denn\u011b, uzob\u00e1v\u00e1n\u00ed mezi j\u00eddly se vyhn\u011bte<\/h3>\n\n\n\n<p>,,J\u00edm tak m\u00e1lo a stejn\u011b nehubnu!&#8221;, \u0159ekla pan\u00ed Julie, kter\u00e1 si po sn\u00eddani dala sva\u010dinu ze dvou porc\u00ed ovoce, po chv\u00edli se vr\u00e1tila pro hrst o\u0159\u00ed\u0161k\u016f, a pak ochutn\u00e1vala p\u0159i va\u0159en\u00ed. Po sn\u011bzen\u00ed sv\u00e9ho ob\u011bda je\u0161t\u011b dojedla po d\u011btech a k odpoledn\u00ed k\u00e1vi\u010dce si dop\u0159\u00e1la su\u0161enku. Pozd\u011bji j\u00ed nesta\u010dila sva\u010dina, proto si je\u0161t\u011b zobla ze su\u0161en\u00e9ho ovoce a ve\u010der p\u0159i seri\u00e1lu zajedla sv\u00e9 choutky s\u00fdrem a dal\u0161\u00edmi o\u0159\u00ed\u0161ky.<\/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-image\"><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=\"Jak jednodu\u0161e sn\u00ed\u017eit p\u0159\u00edjem energie a zhubnout j\u00eddlem?\" class=\"wp-image-381396\" width=\"843\" height=\"562\" title=\"Jak jednodu\u0161e sn\u00ed\u017eit p\u0159\u00edjem energie a zhubnout j\u00eddlem?\" 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><\/div>\n\n\n\n<p>Na prvn\u00ed pohled se j\u00ed zd\u00e1, \u017ee porce jsou mal\u00e9 a nav\u00edc m\u00e1 neust\u00e1le hlad, proto je p\u0159esv\u011bd\u010dena, \u017ee p\u0159\u00edjem energie je <strong>n\u00edzk\u00fd<\/strong>. Ve skute\u010dnosti je to v\u0161ak tak, \u017ee energetick\u00e1 hodnota v\u0161ech potravin, kter\u00e9 do sebe nah\u00e1zela mezi hlavn\u00edmi j\u00eddly, sva\u010dinami, vyd\u00e1 minim\u00e1ln\u011b za <strong>jedno dal\u0161\u00ed vydatn\u00e9 j\u00eddlo<\/strong>. Takhle jednodu\u0161e se m\u016f\u017ee st\u00e1t, \u017ee p\u0159\u00edjem energie je <strong>p\u0159\u00edli\u0161 vysok\u00fd na to, aby se j\u00ed da\u0159ilo hubnout<\/strong>. Mno\u017estv\u00ed mal\u00fdch j\u00eddel se tam objev\u00ed \u010dastokr\u00e1t proto, \u017ee hlavn\u00ed j\u00eddla jsou p\u0159\u00edli\u0161 omezuj\u00edc\u00ed a neuspokojuj\u00edc\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ned\u011blejte stejnou chybu jako pan\u00ed Julie. <strong>Zaka\u017ete si ,,zob\u00e1n\u00ed\u201c mezi j\u00eddly<\/strong>. Dop\u0159ejte si <strong>t\u0159i hlavn\u00ed j\u00eddla <\/strong>a v p\u0159\u00edpad\u011b, \u017ee v\u00e1m to tak vyhovuje, p\u0159idejte <strong>sva\u010diny<\/strong>. Z\u00e1le\u017e\u00ed na v\u00e1s, zda budete j\u00edst 3, 4 nebo 5kr\u00e1t denn\u011b. Ka\u017ed\u00e9mu vyhovuje jin\u00fd re\u017eim. Dbejte v\u0161ak na to, aby tam v pr\u016fb\u011bhu dne<strong> nep\u0159ib\u00fdvalo nic nav\u00edc<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce tip\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek s n\u00e1zvem <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak v\u00e1m mls\u00e1n\u00ed br\u00e1n\u00ed v hubnut\u00ed? 11 jednoduch\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo 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=\"is-style-default wp-block-heading\">2. Jak zhubnout bez cvi\u010den\u00ed? J\u00eddlo si spr\u00e1vn\u011b sestavte, nezapome\u0148te na b\u00edlkoviny a vl\u00e1kninu.<\/h3>\n\n\n\n<p>Pravideln\u00fd re\u017eim bez v\u00fd\u0161e zmi\u0148ovan\u00e9ho ,,zob\u00e1n\u00ed\u201c jsme dlouhodob\u011b schopni dodr\u017eovat pouze tehdy, kdy\u017e n\u00e1s j\u00eddlo dostate\u010dn\u011b <strong>zasyt\u00ed<\/strong>. <strong>Plnohodnotn\u00e9 <\/strong>j\u00eddlo, kter\u00e9 n\u00e1s <strong>nenech\u00e1 hladov\u00fdmi, <\/strong>obsahuje <strong>komplexn\u00ed sacharidy<\/strong>, <strong>b\u00edlkoviny<\/strong>, <strong>tuky <\/strong>i <strong>vl\u00e1kninu<\/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-image\"><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=\"Jak zhubnout bez cvi\u010den\u00ed? J\u00eddlo si spr\u00e1vn\u011b sestavte, nezapome\u0148te na b\u00edlkoviny a vl\u00e1kninu.\" class=\"wp-image-381413\" width=\"843\" height=\"562\" title=\"Jak zhubnout bez cvi\u010den\u00ed? J\u00eddlo si spr\u00e1vn\u011b sestavte, nezapome\u0148te na b\u00edlkoviny 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><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kde jsou sacharidy a jak\u00e9 potraviny j\u00edst?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>V prvn\u00ed \u0159ad\u011b se jedn\u00e1 o v\u0161echny <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obiloviny<\/strong><\/a>. Pat\u0159\u00ed tam nap\u0159\u00edklad p\u0161enice, \u017eito, je\u010dmen, kuku\u0159ice, oves, r\u00fd\u017ee, \u010dirok \u010di proso.<\/li><li>Nezapom\u00ednejme ani na <strong>pseudoobiloviny<\/strong> &#8211; pohanka, amarant, quinoa.<\/li><li>Dal\u0161\u00ed na seznamu jsou v\u0161echny <strong>produkty vyroben\u00e9 z obilovin pseudoobilovin<\/strong>. Pat\u0159\u00ed tam pe\u010divo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/mouky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mouka<\/a>, t\u011bstoviny, bulgur, ovesn\u00e9 vlo\u010dky, kroupy, krupice, m\u00fcsli, r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/bio-proteinova-kase-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">instantn\u00ed ka\u0161e<\/a> atd.<\/li><li>Komplexn\u00ed sacharidy najdeme tak\u00e9 v <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bnin\u00e1ch<\/strong><\/a> &#8211; \u010do\u010dce, fazol\u00edch, hrachu, mungu, cizrn\u011b apod.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kde jsou b\u00edlkoviny a jak\u00e9 potraviny j\u00edst?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Za zdroj b\u00edlkovin pova\u017eujeme <strong>maso a masn\u00e9 v\u00fdrobky<\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a><\/strong> \u010di <strong>mo\u0159sk\u00e9 plody.<\/strong><\/li><li>Pat\u0159\u00ed sem tak\u00e9 v\u0161echny <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/strong> &#8211; s\u00fdry, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh<\/a>, jogurty, kysan\u00e9 n\u00e1poje apod.<\/li><li>Nesm\u00edme zapomenout ani na <strong>vejce<\/strong> \u010di <strong>rostlinn\u00e9 alternativy masa<\/strong>, jako je <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/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.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a>, <strong>s\u00f3jov\u00e9 kostky<\/strong>, <strong>robi <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>seitan<\/strong><\/a>.<\/li><li>Rostlinn\u00fdm zdrojem b\u00edlkovin jsou tak\u00e9 <strong>lu\u0161t\u011bniny<\/strong>.<\/li><li>Zapomenout nesm\u00edme ani na koncentrovan\u00e9 zdroje b\u00edlkovin, mezi kter\u00e9 pat\u0159\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fd<\/strong><\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00fd<\/strong><\/a><strong> protein<\/strong> \u010di <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e1 ty\u010dinka<\/a><\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kde jsou tuky a jak\u00e9 potraviny j\u00edst?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Tuk se nach\u00e1z\u00ed ve v\u0161ech <strong>\u017eivo\u010di\u0161n\u00fdch potravin\u00e1ch<\/strong> (maso, ryby, masn\u00e9 v\u00fdrobky, ml\u00e9\u010dn\u00e9 v\u00fdrobky).<\/li><li>Vyb\u00edrejte <strong>libov\u00e9 maso <\/strong>a <strong>masn\u00e9 v\u00fdrobky <\/strong>a <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky s ni\u017e\u0161\u00edm obsahem tuku<\/strong>.<\/li><li>Nem\u011bli bychom zanedb\u00e1vat rostlinn\u00fd tuk, kter\u00fd se nach\u00e1z\u00ed v <a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>olej\u00edch<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159e\u0161\u00edch <\/strong>a <strong>semenech<\/strong><\/a>.<\/li><li>Dobr\u00fdm zdrojem tuku jsou<strong> tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Kde je vl\u00e1knina a jak\u00e9 potraviny j\u00edst?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Nejv\u00edce vl\u00e1kniny obsahuj\u00ed <strong>lu\u0161t\u011bniny<\/strong>.<\/li><li>Druh\u00e9 v po\u0159ad\u00ed jsou <strong>celozrnn\u00e9 v\u00fdrobky<\/strong>, jako nap\u0159\u00edklad celozrnn\u00e9 pe\u010divo, celozrnn\u00e9 t\u011bstoviny, r\u00fd\u017ee natural, ovesn\u00e9 vlo\u010dky apod.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na p\u0159\u00edkladu si uk\u00e1\u017eeme spr\u00e1vn\u011b a nespr\u00e1vn\u011b sestaven\u00e9 sn\u00eddan\u011b. Na\u0161e zn\u00e1m\u00e1, pan\u00ed Julie, si v pond\u011bl\u00ed r\u00e1no dop\u0159\u00e1la<strong> ovesn\u00e9 vlo\u010dky uva\u0159en\u00e9 ve vod\u011b <\/strong>a k tomu p\u0159idala <strong>ban\u00e1n <\/strong>a <strong>maliny<\/strong>. V \u00fater\u00fd r\u00e1no m\u011bla chu\u0165 na <strong>jogurt <\/strong>s <strong>pohankov\u00fdmi vlo\u010dkami<\/strong>, ke kter\u00fdm je\u0161t\u011b p\u0159idala <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 kter\u00e9m j\u00eddle byla nasycen\u00e1 v\u00edce? V \u00fater\u00fd vydr\u017eela syt\u00e1 ur\u010dit\u011b del\u0161\u00ed dobu, proto\u017ee j\u00eddlo obsahovalo <strong>v\u0161echny \u017eiviny <\/strong>(jogurt &#8211; b\u00edlkovinn\u00e1 potravina, vlo\u010dky &#8211; zdroj komplexn\u00edch sacharid\u016f a vl\u00e1kniny, jahody &#8211; zdroj vl\u00e1kniny, mandle &#8211; zdroj tuku). Sn\u00eddani z vlo\u010dek, vody a ovoce, kter\u00e9 m\u011bla prvn\u00ed den,<strong> chyb\u011bly <\/strong>toti\u017e <strong>b\u00edlkoviny <\/strong>a zdroj <strong>tuku<\/strong>. Pr\u00e1v\u011b b\u00edlkoviny sehr\u00e1ly nejv\u011bt\u0161\u00ed roli, proto\u017ee maj\u00ed <strong>nejv\u011bt\u0161\u00ed syt\u00edc\u00ed schopnost <\/strong>ze v\u0161ech makro\u017eivin, a t\u00edm p\u00e1dem maj\u00ed velk\u00fd vliv na pocit sytosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce se o strav\u011b dozv\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit zdrav\u011b j\u00edst<\/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=\"is-style-default wp-block-heading\">3. Vytvo\u0159te si sv\u016fj vlastn\u00ed zdrav\u00fd tal\u00ed\u0159<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Sacharidy, b\u00edlkoviny a tuky v j\u00eddle rozlo\u017ete podle n\u00e1sleduj\u00edc\u00edch pravidel:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00bd tal\u00ed\u0159e <\/strong>zapl\u0148te <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou <\/a><\/strong>a <strong>ovocem<\/strong>, kter\u00e9 v\u00e1m dodaj\u00ed antioxidanty, vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky a d\u00edky obsahu vl\u00e1kniny v\u00e1s zasyt\u00ed. Denn\u011b bychom m\u011bli sn\u00edst alespo\u0148 <strong>400 g zeleniny <\/strong>a <strong>200 g ovoce.<\/strong><\/li><li><strong>Na \u00bc tal\u00ed\u0159e si nandejte b\u00edlkoviny.<\/strong><\/li><li><strong>\u00bc tal\u00ed\u0159e zapl\u0148te sacharidy. <\/strong>Vyb\u00edrejte potraviny s obsahem komplexn\u00edch sacharid\u016f (obilniny a v\u00fdrobky z obilnin), ide\u00e1ln\u011b jejich <strong>celozrnn\u00e9 varianty <\/strong>(celozrnn\u00e9 pe\u010divo, celozrnn\u00e9 t\u011bstoviny, r\u00fd\u017ee natural apod.).<\/li><li>Tuky jsou sou\u010d\u00e1st\u00ed v\u0161ech \u017eivo\u010di\u0161n\u00fdch potravin a pravideln\u011b je pou\u017e\u00edv\u00e1me p\u0159i va\u0159en\u00ed, proto se na n\u011b nemus\u00edme v\u00fdrazn\u011b zam\u011b\u0159ovat. Pro sv\u00e9 zdrav\u00ed v\u0161ak ud\u011bl\u00e1te dob\u0159e, kdy\u017e si ka\u017ed\u00fd den dop\u0159ejete nap\u0159. malou hrst o\u0159\u00ed\u0161k\u016f nebo semen a 2kr\u00e1t t\u00fddn\u011b si d\u00e1te mo\u0159skou rybu. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg\" alt=\"Jak j\u00edst podle zdrav\u00e9ho tal\u00ed\u0159e?\" class=\"wp-image-228011\" width=\"843\" height=\"787\" title=\"Zdrav\u00fd tal\u00ed\u0159\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___.jpg 1542w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Pou\u017eijte svou ruku a nandejte si spr\u00e1vnou porci<\/h3>\n\n\n\n<p>Potraviny nemus\u00edte v\u00e1\u017eit, abyste si um\u011bli nandat spr\u00e1vn\u00e9 mno\u017estv\u00ed j\u00eddla. Sta\u010d\u00ed, abyste m\u00edsto v\u00e1hy pou\u017eili <strong>svou ruku<\/strong>, se kterou budete potraviny <strong>srovn\u00e1vat<\/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-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_01.png\" alt=\"\" class=\"wp-image-382026\" width=\"835\" height=\"445\" title=\"Odhadov\u00e1n\u00ed porce j\u00eddla pomoc\u00ed ruky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_01.png 1113w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_01-400x213.png 400w\" sizes=\"auto, (max-width: 835px) 100vw, 835px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak na to?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>B\u00edlkovinn\u00e9 potraviny<\/strong> by m\u011bly odpov\u00eddat velikosti va\u0161\u00ed <strong>dlan\u011b<\/strong>. 1 dla\u0148 odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b 20 &#8211; 30 g b\u00edlkovin a m\u016f\u017eeme si to p\u0159edstavit jako kel\u00edmek jogurtu, 2 vejce nebo 85 &#8211; 115 g tofu nebo tepeln\u011b zpracovan\u00e9ho masa.<\/li><li><strong>Sacharidov\u00fdch potravin<\/strong> si nandejte takov\u00e9 mno\u017estv\u00ed, kter\u00e9 se v\u00e1m vejde do <strong>hrsti<\/strong>. V jedn\u00e9 hrsti bude p\u0159ibli\u017en\u011b 20 \u2013 30 g sacharid\u016f a m\u016f\u017ee se jednat o 100 &#8211; 130 g uva\u0159en\u00e9 p\u0159\u00edlohy, pl\u00e1tek chleba nebo jeden st\u0159edn\u011b velk\u00fd kus ovoce.<\/li><li><strong>Porce zeleniny je velk\u00e1 jako va\u0161e p\u011bst<\/strong>. Jedna takto velk\u00e1 porce odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b 100 &#8211; 130 g zeleniny.<\/li><li><strong>Tuku<\/strong> si dop\u0159ejte pouze tolik, aby byla porce velk\u00e1 jako v\u00e1\u0161 <strong>palec<\/strong>. M\u016f\u017eete si tak nandat na tal\u00ed\u0159 palec o\u0159ech\u016f nebo o\u0159echov\u00e9ho m\u00e1sla, palec m\u00e1sla \u010di palec oleje (1 pol\u00e9vkov\u00e1 l\u017e\u00edce). Mno\u017estv\u00ed v tuku v porci je 7 &#8211; 12 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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\/2022\/07\/portion-by-hand_02-1124x749.png\" alt=\"\" class=\"wp-image-382041\" width=\"843\" height=\"562\" title=\"Pou\u017eijte svou ruku a nandejte si spr\u00e1vnou porci j\u00eddla\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/portion-by-hand_02.png 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>U pr\u016fm\u011brn\u00e9 \u017eeny by to mohlo vypadat p\u0159ibli\u017en\u011b takto:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>jedno denn\u00ed j\u00eddlo:<\/strong> jedna porce (dla\u0148) b\u00edlkovinn\u00fdch potravin, jedna porce (hrst) sacharidov\u00fdch potravin, jedna porce (p\u011bst) zeleniny, 1 porce (palec) tuku<\/li><li><strong>celodenn\u00ed p\u0159\u00edjem:<\/strong> 4 &#8211; 6 porc\u00ed sacharidov\u00fdch potravin, 4 &#8211; 6 porc\u00ed b\u00edlkovinn\u00fdch potravin, 4 &#8211; 6 porc\u00ed tuku, 4 &#8211; 6 porc\u00ed zeleniny<\/li><li>v p\u0159epo\u010dtu m\u00e1 uveden\u00fd celodenn\u00ed p\u0159\u00edjem <strong>1400 &#8211; 2100 kcal<\/strong>, 115 &#8211; 170 g b\u00edlkovin, 125 &#8211; 185 g sacharid\u016f a 50 &#8211; 80 g tuku<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>U pr\u016fm\u011brn\u00e9ho mu\u017ee by to mohlo vypadat p\u0159ibli\u017en\u011b takto:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>jedno denn\u00ed j\u00eddlo:<\/strong> 2 porce (dlan\u011b) b\u00edlkovinn\u00fdch potravin, 2 porce (hrsti) sacharidov\u00fdch potravin, 2 porce (p\u011bsti) zeleniny, 2 porce (palce) tuku<\/li><li><strong>celodenn\u00ed p\u0159\u00edjem:<\/strong> 6 &#8211; 8 porc\u00ed sacharidov\u00fdch potravin, 6 &#8211; 8 porc\u00ed b\u00edlkovinn\u00fdch potravin, 6 &#8211; 8 porc\u00ed tuku, 6 &#8211; 8 porc\u00ed zeleniny<\/li><li>v p\u0159epo\u010dtu m\u00e1 uveden\u00fd celodenn\u00ed p\u0159\u00edjem <strong>2300 &#8211; 3100 kcal<\/strong>, 180 &#8211; 245 g b\u00edlkovin, 205 &#8211; 270 g sacharid\u016f a 85 &#8211; 115 g tuku <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>P\u0159ibli\u017en\u00fd obsah energie a \u017eivin v porc\u00edch vhodn\u00fdch pro pr\u016fm\u011brnou \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\">Porce<\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuky<\/th><th class=\"has-text-align-center\" data-align=\"center\">kalorie<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 dla\u0148 b\u00edlkovinn\u00fdch potravin<\/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 hrst sacharidov\u00fdch potravin<\/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\u011bst 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=\"is-style-default wp-block-heading\"><strong>P\u0159ibli\u017en\u00fd obsah energie a \u017eivin v porc\u00edch vhodn\u00fdch pro pr\u016fm\u011brn\u00e9ho mu\u017ee:<\/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\">Porce<\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tuky<\/th><th class=\"has-text-align-center\" data-align=\"center\">kalorie<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 dla\u0148 b\u00edlkovinn\u00fdch potravin<\/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 hrst sacharidov\u00fdch potravin<\/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\u011bst 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>Pokud je v\u00e1\u0161 c\u00edl <strong>sn\u00ed\u017een\u00ed hmotnosti<\/strong>, uberte <strong>1 &#8211; 2 porce sacharid\u016f <\/strong>a <strong>1 &#8211; 2 porce tuku. <\/strong>Z\u00e1rove\u0148 je v\u0161ak d\u016fle\u017eit\u00e9 pozorovat, zda se da\u0159\u00ed nebo neda\u0159\u00ed hubnout, a na z\u00e1klad\u011b toho d\u011blat dal\u0161\u00ed zm\u011bny v porc\u00edch. Abyste v\u0161ak dos\u00e1hli vytou\u017een\u00e9ho c\u00edle a sn\u00ed\u017eili svou hmotnost, je nutn\u00fd i <strong>spr\u00e1vn\u00fd v\u00fdb\u011br potravin<\/strong>. I p\u0159i pou\u017e\u00edv\u00e1n\u00ed tohoto zp\u016fsobu odhadov\u00e1n\u00ed porc\u00ed je pot\u0159eba up\u0159ednostnit \u0161unku p\u0159ed sal\u00e1mem, d\u00e1t si b\u00edl\u00fd jogurt m\u00edsto sladk\u00e9ho nebo b\u00edl\u00fd rohl\u00edk nahradit celozrnn\u00fdm. Vyv\u00e1\u017een\u00e1 strava s obsahem t\u011bch spr\u00e1vn\u00fdch potravin \u010dasem p\u0159inese 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=\"is-style-default wp-block-heading\">5. V\u011bnujte se j\u00eddlu a jezte pomalu<\/h3>\n\n\n\n<p>P\u0159iznejte se, i vy pat\u0159\u00edte mezi ty, kte\u0159\u00ed ke ka\u017ed\u00e9mu j\u00eddlu zapnou seri\u00e1l nebo se rozptyluj\u00ed soci\u00e1ln\u00edmi s\u00edt\u011bmi? Pokud ano, pravd\u011bpodobn\u011b <strong>sn\u00edte v\u00edce <\/strong>j\u00eddla ne\u017e byste sn\u011bdli, kdybyste se soust\u0159edili pouze na tal\u00ed\u0159, p\u0159\u00edbor a j\u00eddlo. P\u0159i v\u011bnov\u00e1n\u00ed se jin\u00fdm aktivit\u00e1m ne\u017e j\u00eddlu je n\u00e1\u0161 mozek zmaten\u00fd a informace o <strong>pocitu hladu a sytosti<\/strong> nezpracov\u00e1v\u00e1 dostate\u010dn\u011b v\u010das. Pravideln\u011b se proto st\u00e1v\u00e1, \u017ee v\u00e1m <strong>nesd\u011bl\u00ed<\/strong>, <strong>\u017ee u\u017e m\u00e1te dost <\/strong>a je na \u010dase odlo\u017eit zbytek ob\u011bda do lednice. Kdybyste se soust\u0159edili pouze na samotn\u00fd ob\u011bd, pravd\u011bpodobn\u011b byste poc\u00edtili p\u0159\u00edjemn\u00fd pocit sytosti mnohem <strong>d\u0159\u00edve <\/strong>a sn\u011bdli tak men\u0161\u00ed porci.<\/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\u00e1v\u00e1 i tehdy, kdy\u017e j\u00edme p\u0159\u00edli\u0161 <strong>rychle<\/strong>. I v tomto p\u0159\u00edpad\u011b spojen\u00ed mezi tr\u00e1vic\u00edm traktem a mozkem pracuje se zpo\u017ed\u011bn\u00edm. D\u016fle\u017eit\u00e1 rada proto zn\u00ed: <strong>jezte pomalu <\/strong>a <strong>v\u011bnujte se pouze j\u00eddlu<\/strong>. Vyhnete se tak tomu, \u017ee sn\u00edte v\u00edce j\u00eddla ne\u017e by v\u00e1m mohlo sta\u010dit k zasycen\u00ed. Ide\u00e1ln\u011b bychom m\u011bli b\u00fdt nasyceni na 80 %, p\u0159i\u010dem\u017e je d\u016fle\u017eit\u00e9 poslouchat sv\u00e9 t\u011blo a pocity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o technice mindful eating chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/30denni-vyzva-ktera-vam-pomuze-trvale-zhubnout-a-spravne-jist\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>30-denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst<\/strong>.<\/a><\/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-image\"><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\u016f\u017ee pomoci zhubnout\" class=\"wp-image-381447\" width=\"843\" height=\"563\" title=\"Mindful eating m\u016f\u017ee pomoci zhubnout\" 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><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Nevynech\u00e1vejte j\u00eddla v dopoledn\u00edch hodin\u00e1ch, pokud to nen\u00ed sou\u010d\u00e1st\u00ed va\u0161eho pl\u00e1nu<\/h3>\n\n\n\n<p>Velmi \u010dasto se st\u00e1v\u00e1, \u017ee kdy\u017e se den p\u0159ehoupne do druh\u00e9 poloviny a bl\u00ed\u017e\u00ed se ve\u010dern\u00ed hodiny, <strong>j\u00eddlo jakoby bylo najednou l\u00e1kav\u011bj\u0161\u00ed <\/strong>a je <strong>probl\u00e9m udr\u017eet se na uzd\u011b<\/strong>. Pozn\u00e1v\u00e1te se v tom? Pokud ano, pop\u0159em\u00fd\u0161lejte nad t\u00edm, jak vypad\u00e1 va\u0161e strava v dopoledn\u00edch a \u010dasn\u00fdch odpoledn\u00edch hodin\u00e1ch. Je toti\u017e velmi b\u011b\u017en\u00e9, \u017ee nadm\u011brn\u00fd hlad a chut\u011b ve druh\u00e9 polovin\u011b dne jsou zp\u016fsobeny v\u00fdrazn\u00fdm omezov\u00e1n\u00edm mno\u017estv\u00ed j\u00eddla \u010di vynech\u00e1v\u00e1n\u00edm j\u00eddel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">Abyste hlad a chut\u011b omezili, m\u016f\u017eete vyu\u017e\u00edt n\u00e1sleduj\u00edc\u00ed tipy:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Nevynech\u00e1vejte hlavn\u00ed j\u00eddla.<\/li><li>Nesni\u017eujte porce s c\u00edlem sn\u00ed\u017eit p\u0159\u00edjem energie. Odpoledne to pravd\u011bpodobn\u011b nevydr\u017e\u00edte a to, co jste si r\u00e1no odep\u0159eli, ve\u010der dopln\u00edte i s \u00faroky.<\/li><li>Nevylu\u010dujte sacharidy ani tuky, sna\u017ete se dodr\u017eovat plnohodnotn\u00e9 slo\u017een\u00ed j\u00eddel.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vynech\u00e1v\u00e1n\u00ed j\u00eddel a posunut\u00ed konzumace prvn\u00edho j\u00eddla do odpoledn\u00edch hodin m\u016f\u017ee b\u00fdt v po\u0159\u00e1dku tehdy, kdy\u017e \u010dlov\u011bk dodr\u017euje tzv. <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"intermittent fasting (preru\u0161ovan\u00e9 hladovanie) (opens in a new tab)\"><strong>intermittent fasting <\/strong>(p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed)<\/a>. V tomto p\u0159\u00edpad\u011b je v\u0161ak p\u0159\u00edjem stravy a re\u017eim kontrolov\u00e1n a dan\u00fd \u010dlov\u011bk pravd\u011bpodobn\u011b nem\u00e1 probl\u00e9m s nezvladateln\u00fdm hladem a chut\u011bmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Vy\u0159a\u010fte j\u00eddla s vysokou energetickou hodnotou<\/h3>\n\n\n\n<p>Jsou ur\u010dit\u00e9 potraviny a skupiny potravin, kter\u00e9 n\u00e1m zkr\u00e1tka dod\u00e1vaj\u00ed<strong> p\u0159\u00edli\u0161 velk\u00e9 mno\u017estv\u00ed energie<\/strong>. Jedn\u00e1 se nap\u0159\u00edklad o vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny s <strong>vysok\u00fdm obsahem tuku <\/strong>a <strong>jednoduch\u00fdch sacharid\u016f<\/strong>, kter\u00e9 maj\u00ed <strong>minim\u00e1ln\u00ed nutri\u010dn\u00ed hodnotu <\/strong>(chyb\u00ed jim vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky, b\u00edlkoviny apod.), jako nap\u0159\u00edklad r\u016fzn\u00e9 sladkosti, trvanliv\u00e9 sal\u00e1my apod. Tak\u00e9 to mohou b\u00fdt potraviny, kter\u00e9 n\u00e1m sice n\u011bjak\u00e9 u\u017eite\u010dn\u00e9 \u017eiviny dodaj\u00ed, ale spolu s nimi dostaneme i zbyte\u010dn\u011b <strong>vysokou n\u00e1lo\u017e energie.<\/strong> Jeliko\u017e energetick\u00fd p\u0159\u00edjem pot\u0159ebujeme p\u0159i hubnut\u00ed sn\u00ed\u017eit, je d\u016fle\u017eit\u00e9 o t\u011bchto potravin\u00e1ch v\u011bd\u011bt a omezit je.<\/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-image\"><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=\"Vy\u0159a\u010fte j\u00eddla s vysokou energetickou hodnotou\" class=\"wp-image-381462\" width=\"843\" height=\"562\" title=\"Vy\u0159a\u010fte j\u00eddla 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><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>V tabulce najdete tipy, jak tyto potraviny nahradit<\/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>Zap\u00e9kan\u00e9 m\u016bsli<\/td><td><a href=\"https:\/\/gymbeam.cz\/cerealie-a-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sypan\u00e9 m\u016bsli<\/a>, samotn\u00e9 vlo\u010dky (<a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9<\/a>, \u017eitn\u00e9, pohankov\u00e9 apod.)<\/td><\/tr><tr><td>Sladk\u00e9 sn\u00edda\u0148ov\u00e9 cere\u00e1lie (\u010dokol\u00e1dov\u00e9 kuli\u010dky apod.)<\/td><td>Lup\u00ednky z celozrnn\u00fdch mouk, na trhu jsou nap\u0159\u00edklad pohankov\u00e9, \u0161paldov\u00e9 apod.<\/td><\/tr><tr><td>Slazen\u00e9 instantn\u00ed ka\u0161e<\/td><td>Instantn\u00ed ka\u0161e bez p\u0159\u00edchut\u011b, kter\u00e9 si oslad\u00edte sami nap\u0159. ochucen\u00fdm syrov\u00e1tkov\u00fdm proteinem \u010di \u010dekankov\u00fdm sirupem a ovocem.<\/td><\/tr><tr><td>O\u0159echy v \u010dokol\u00e1d\u011b a jin\u00fdch polev\u00e1ch<\/td><td>O\u0159echy bez polevy, jako nap\u0159. <a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a>, <a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a href=\"https:\/\/gymbeam.cz\/pekanove-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pekanov\u00e9 o\u0159echy<\/a> apod.<\/td><\/tr><tr><td>Slazen\u00e9 smetanov\u00e9 jogurty<\/td><td>B\u00edl\u00e9 jogurty s obsahem tuku do 4 %, ochucen\u00e9 trochou d\u017eemu nebo ovocem<\/td><\/tr><tr><td>Slazen\u00e9 zakysan\u00e9 n\u00e1poje (kef\u00edrov\u00e9 ml\u00e9ko apod.)<\/td><td>B\u00edl\u00e9 zakysan\u00e9 n\u00e1poje, v\u00e1mi ochucen\u00e9 podobn\u011b jako jogurt, p\u0159\u00edpadn\u011b slazen\u00e9 sladidlem.<\/td><\/tr><tr><td>Sal\u00e1my (Vyso\u010dina, Poli\u010dan apod.), klob\u00e1sky, p\u00e1rky<\/td><td>\u0160unky nejvy\u0161\u0161\u00ed jakosti s obsahem masa, min. 92 %<\/td><\/tr><tr><td>Ml\u00e9\u010dn\u00e1 \u010dokol\u00e1da<\/td><td>\u010cokol\u00e1da s vy\u0161\u0161\u00edm pod\u00edlem kakaa, min. 70 %<\/td><\/tr><tr><td>Su\u0161enky, oplatky, \u010dokol\u00e1dov\u00e9 ty\u010dinky apod.<\/td><td>Su\u0161enky s pod\u00edlem celozrnn\u00e9 mouky a sn\u00ed\u017een\u00fdm obsahem cukru, dom\u00e1c\u00ed su\u0161enky \u010di ty\u010dinky, <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/energeticke-tycinky-flapjacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" 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=\"is-style-default wp-block-heading\">8. Nepijte sv\u00e9 kalorie a pitn\u00fd re\u017eim postavte na vod\u011b<\/h3>\n\n\n\n<p>N\u00e1poje, kter\u00e9 obsahuj\u00ed energii z <strong>cukru<\/strong> nebo <strong>alkoholu<\/strong> jsou to prvn\u00ed, co by m\u011blo b\u00fdt nejd\u0159\u00edve alespo\u0148 omezeno, a postupem \u010dasu ide\u00e1ln\u011b odstran\u011bno z j\u00eddeln\u00ed\u010dku \u010dlov\u011bka, kter\u00fd se sna\u017e\u00ed zhubnout. Abyste pochopili pro\u010d, uk\u00e1\u017eeme si to na p\u0159\u00edkladu.<\/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-image\"><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=\"Ve snaze zhubnout nepijte sv\u00e9 kalorie a pitn\u00fd re\u017eim postavte na vod\u011b\" class=\"wp-image-381481\" width=\"843\" height=\"560\" title=\"Ve snaze zhubnout nepijte sv\u00e9 kalorie a pitn\u00fd re\u017eim postavte na vod\u011b\" 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><\/div>\n\n\n\n<p>Dv\u011b kamar\u00e1dky spolu vyraz\u00ed na ob\u011bd, ka\u017ed\u00e1 k j\u00eddlu vypije 0,5 l tekutin. Lucka si objedn\u00e1 <strong>Coca-Colu <\/strong>oslazenou <strong>cukrem<\/strong>, Martina zvol\u00ed <strong>vodu<\/strong>. Po ob\u011bd\u011b je\u0161t\u011b sko\u010d\u00ed do kav\u00e1rny, kde si Martina d\u00e1 <strong>neslazen\u00e9 espresso <\/strong>a <strong>vodu<\/strong>, zat\u00edm co si Lucka objedn\u00e1 <strong>frapp\u00e9 <\/strong><strong>(<\/strong>nebo podobn\u00fd k\u00e1vov\u00fd n\u00e1poj) s obsahem <strong>sladk\u00e9ho sirupu <\/strong>a <strong>plnotu\u010dn\u00e9ho ml\u00e9ka <\/strong>a <strong>dom\u00e1c\u00ed limon\u00e1du<\/strong>, kde je tak\u00e9 p\u0159id\u00e1n <strong>sirup<\/strong>. Pozd\u011bji si jen tak pro zaj\u00edmavost zji\u0161\u0165uj\u00ed, jak\u00fd byl jejich p\u0159\u00edjem energie. V\u00fdsledek vypad\u00e1 zhruba n\u00e1sledovn\u011b:<\/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 ml\u00e9ka<\/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\u00e1c\u00ed 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\u00fdsledkem v\u00fdletu je pravd\u011bpodobn\u011b Lucky velk\u00e9 p\u0159ekvapen\u00ed. Ve form\u011b n\u00e1poj\u016f p\u0159ijala a\u017e <strong>630 kcal<\/strong>. Takovou energetickou hodnotu m\u016f\u017ee m\u00edt jedno v\u011bt\u0161\u00ed hlavn\u00ed j\u00eddlo s kouskem \u010dokol\u00e1dy jako dezertem. Tyto n\u00e1poje ji v\u0161ak <strong>nezasytily<\/strong>, proto si je\u0161t\u011b v pr\u016fb\u011bhu dne jako v\u017edy dop\u0159eje sva\u010dinu a ve\u010de\u0159i. Na konci dne bude m\u00edt tedy o <strong>630 kcal vy\u0161\u0161\u00ed p\u0159\u00edjem energie<\/strong> ne\u017e by m\u011bla tehdy, kdyby volila stejn\u00e9 n\u00e1poje jako Martina. Pokud m\u00e1 na t\u011bchto n\u00e1poj\u00edch postaven\u00fd pitn\u00fd re\u017eim, je situace je\u0161t\u011b hor\u0161\u00ed. <strong>P\u0159itom omezen\u00edm pr\u00e1v\u011b t\u011bchto 630 kcal by mohla za dobu 2 t\u00fddn\u016f zhubnout 1 kg tuku (1 kg tuku m\u00e1 energetickou hodnotu cca 7 700 kcal).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o tomto t\u00e9matu chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie, a jak v\u00e1m tyto tekut\u00e9 kalorie br\u00e1n\u00ed v hubnut\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=\"is-style-default wp-block-heading\">9. Vysp\u011bte se dor\u016f\u017eova a nezanedb\u00e1vejte sp\u00e1nek<\/h3>\n\n\n\n<p>\u010casto opom\u00edjen\u00e1 a podce\u0148ovan\u00e1 pom\u016fcka na hubnut\u00ed je <strong>dlouh\u00fd <\/strong>a <strong>kvalitn\u00ed sp\u00e1nek<\/strong>. Sp\u00e1nek toti\u017e ovliv\u0148uje tvorbu hormon\u016f, kter\u00e9 maj\u00ed za \u00fakol vyvol\u00e1vat pocity <strong>hladu a sytosti.<\/strong> <strong>Leptin <\/strong>n\u00e1m oznamuje, \u017ee u\u017e jsme najeden\u00ed, <strong>syt\u00ed <\/strong>a m\u011bli bychom p\u0159estat j\u00edst. Hormon <strong>ghrelin <\/strong>m\u00e1 na starosti ohla\u0161ov\u00e1n\u00ed <strong>pocit\u016f hladu. <\/strong>Probl\u00e9mem je, \u017ee nevyspal\u00fd \u010dlov\u011bk m\u00e1 <strong>ni\u017e\u0161\u00ed hladiny leptinu, <\/strong>a t\u00edm p\u00e1dem i <strong>men\u0161\u00ed pocit sytosti<\/strong>. Naopak <strong>ghrelin <\/strong>je vylu\u010dov\u00e1n ve <strong>v\u011bt\u0161\u00edch mno\u017estv\u00edch <\/strong>a navozuje <strong>v\u011bt\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\n<div class=\"wp-block-image\"><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\u00e1nek je pro hubnut\u00ed d\u016fle\u017eit\u00fd\" class=\"wp-image-381498\" width=\"843\" height=\"562\" title=\"Dobr\u00fd sp\u00e1nek je pro hubnut\u00ed d\u016fle\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><\/div>\n\n\n\n<p>Ni\u017e\u0161\u00ed sytost a siln\u011bj\u0161\u00ed hlad v\u0161ak v\u016fbec <strong>neodpov\u00eddaj\u00ed na\u0161\u00ed skute\u010dn\u00e9 pot\u0159eb\u011b. <\/strong>V\u00fdsledkem proto je, \u017ee kv\u016fli nedostatku sp\u00e1nku p\u0159ijmeme<strong> v\u011bt\u0161\u00ed mno\u017estv\u00ed energie, ne\u017e opravdu pot\u0159ebujeme<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o tomto t\u00e9matu chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zvysit_kazdodenni_energeticky_vydej\"><\/span>Jak zv\u00fd\u0161it ka\u017edodenn\u00ed energetick\u00fd v\u00fddej?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hubnut\u00ed nez\u00e1le\u017e\u00ed pouze na tom, zda c\u00edlen\u011b cvi\u010d\u00edte nebo ne, ale tak\u00e9 na tom, jak jste aktivn\u00ed v pr\u016fb\u011bhu cel\u00e9ho dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Denn\u00ed aktivitu m\u016f\u017eete zv\u00fd\u0161it nap\u0159\u00edklad takto:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed, za\u0159a\u010fte p\u0159ed p\u0159\u00edchodem do pr\u00e1ce\/\u0161koly <strong>kr\u00e1tkou proch\u00e1zku<\/strong> (i 10-15 minut se po\u010d\u00edt\u00e1).<\/li><li>B\u011bhem pracovn\u00ed doby se n\u011bkolikr\u00e1t <strong>postavte<\/strong>, <strong>projd\u011bte se po budov\u011b, po are\u00e1lu<\/strong>.<\/li><li>Zkra\u0165te si cestu hromadnou dopravou, p\u00e1r zast\u00e1vek jd\u011bte <strong>p\u011b\u0161ky<\/strong>.<\/li><li>Nahra\u010fte v\u00fdtah <strong>schody<\/strong>.<\/li><li>Bu\u010fte aktivn\u00ed i doma, po\u010d\u00edt\u00e1 se tak\u00e9 <strong>\u00faklid<\/strong> \u010di <strong>pr\u00e1ce na zahrad\u011b<\/strong>.<\/li><li>Pomozte si sledov\u00e1n\u00edm krokom\u011bru, na kter\u00fd si nastav\u00edte c\u00edl <strong>10 000 krok\u016f denn\u011b<\/strong>. Toto mno\u017estv\u00ed je vhodn\u00e1 orienta\u010dn\u00ed hodnota pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka.<\/li><li>Ide\u00e1ln\u011b za\u0159a\u010fte i <strong>c\u00edlen\u00e9 cvi\u010den\u00ed<\/strong> ve form\u011b aerobn\u00edho \u010di silov\u00e9ho tr\u00e9ninku, ide\u00e1ln\u011b jejich kombinac\u00ed.<\/li><li>Vyzkou\u0161ejte spalova\u010de tuku na zrychlen\u00ed metabolismu. S v\u00fdb\u011brem v\u00e1m pom\u016f\u017ee n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-a-pouzivat-ten-nejucinnejsi-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak vybrat a pou\u017e\u00edvat ten nej\u00fa\u010dinn\u011bj\u0161\u00ed spalova\u010d tuku.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce informac\u00ed o tom, jak zredukovat svou hmotnost, najdete tak\u00e9 v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-pri-hubnuti-tim-nejdulezitejsim-faktorem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je p\u0159i hubnut\u00ed t\u00edm nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nepot\u0159ebujete po\u010d\u00edtat kalorie na to, abyste&nbsp; sn\u00ed\u017eili svou t\u011blesnou hmotnost. Aby byl v\u00e1\u0161 energetick\u00fd p\u0159\u00edjem ni\u017e\u0161\u00ed ne\u017e v\u00fddej, m\u011bli byste se v\u0161ak \u0159\u00eddit n\u011bkolika jednoduch\u00fdmi pravidly. Dodr\u017eujte <strong>pravideln\u00fd re\u017eim<\/strong> n\u011bkolika j\u00eddel denn\u011b, mezi kter\u00fdmi nebudete uzob\u00e1vat. P\u0159ipravujte si j\u00eddla s <strong>plnohodnotn\u00fdm slo\u017een\u00edm <\/strong>&#8211; pom\u016f\u017ee v\u00e1m, kdy\u017e se budete \u0159\u00eddit tzv. <strong>zdrav\u00fdm tal\u00ed\u0159em<\/strong> nebo prost\u011b <strong>velikost\u00ed va\u0161\u00ed ruky<\/strong>. Omezte potraviny s p\u0159\u00edli\u0161 <strong>vysok\u00fdm mno\u017estv\u00edm energie <\/strong>a <strong>n\u00e1poje s obsahem cukru a alkoholu<\/strong>. V neposledn\u00ed \u0159ad\u011b se p\u0159i j\u00eddle <strong>v\u011bnujte pouze j\u00eddlu<\/strong>, nezanedb\u00e1vejte <strong>sp\u00e1nek <\/strong>a dostate\u010dn\u011b se <strong>h\u00fdbejte<\/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 hubnut\u00edm se \u010dasto poj\u00ed i po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a v\u00e1\u017een\u00ed j\u00eddel. V \u010dl\u00e1nku nab\u00eddneme efektivn\u00ed tipy, jak zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed.<\/p>\n","protected":false},"author":156,"featured_media":381630,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[28],"tags":[6369,7353,7437,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-381865","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-jak-zhubnout","8":"tag-hubnuti","9":"tag-strava-cs","10":"tag-telesny-tuk-cs","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S hubnut\u00edm se \u010dasto poj\u00ed i po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a v\u00e1\u017een\u00ed j\u00eddel. V \u010dl\u00e1nku nab\u00eddneme efektivn\u00ed tipy, jak zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\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-hubnuti-bez-pocitani-makrozivin\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"S hubnut\u00edm se \u010dasto poj\u00ed i po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a v\u00e1\u017een\u00ed j\u00eddel. V \u010dl\u00e1nku nab\u00eddneme efektivn\u00ed tipy, jak zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-29T11:20:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-28T09:43:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/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.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed\",\"datePublished\":\"2022-06-29T11:20:08+00:00\",\"dateModified\":\"2023-03-28T09:43:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\"},\"wordCount\":3963,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\",\"keywords\":[\"hubnut\u00ed\",\"strava\",\"t\u011blesn\u00fd tuk\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Jak zhubnout\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/\",\"name\":\"Jak rychle zhubnout i bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/4-tipy-na-hubnuti-bez-pocitani-makrozivin\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Ako-rychlo-schudnut-FB.png\",\"datePublished\":\"2022-06-29T11:20:08+00:00\",\"dateModified\":\"2023-03-28T09:43:49+00:00\",\"description\":\"S hubnut\u00edm se \u010dasto poj\u00ed i po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a v\u00e1\u017een\u00ed j\u00eddel. 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