{"id":384943,"date":"2022-07-18T10:00:00","date_gmt":"2022-07-18T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=384943"},"modified":"2023-09-27T12:50:40","modified_gmt":"2023-09-27T10:50:40","slug":"ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/","title":{"rendered":"Ako pripravi\u0165 zdrav\u00e9 a v\u00fd\u017eivn\u00e9 smoothie krok za krokom"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/#Co_je_smoothie\" title=\"\u010co je smoothie?\">\u010co je smoothie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/#Ako_vytvorit_smoothie_so_spravnym_zlozenim\" title=\"Ako vytvori\u0165 smoothie so spr\u00e1vnym zlo\u017een\u00edm?&nbsp;\">Ako vytvori\u0165 smoothie so spr\u00e1vnym zlo\u017een\u00edm?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/#Kedy_pit_smoothie\" title=\"Kedy pi\u0165 smoothie?\">Kedy pi\u0165 smoothie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/#Je_smoothie_zdrave\" title=\"Je smoothie zdrav\u00e9?&nbsp;\">Je smoothie zdrav\u00e9?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/#Ako_dlho_vydrzi_smoothie_cerstve\" title=\"Ako dlho vydr\u017e\u00ed smoothie \u010derstv\u00e9?\">Ako dlho vydr\u017e\u00ed smoothie \u010derstv\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/#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>Ni\u010d na prv\u00fd poh\u013ead nevyzer\u00e1 zdrav\u0161ie, ako n\u00e1poj pln\u00fd rozmixovan\u00e9ho ovocia. V jednom jedle tak do seba m\u00f4\u017eeme dosta\u0165 <strong>nieko\u013eko kusov ovocia, orechov a \u010fal\u0161\u00edch zdraviu prospe\u0161n\u00fdch potrav\u00edn<\/strong>. Vyzer\u00e1 ako skvel\u00e1 vitam\u00ednov\u00e1 bomba, ale aj tento n\u00e1poj m\u00e1 svoj h\u00e1\u010dik. Zab\u00fada sa toti\u017e na to, \u017ee smoothie je \u010dasto nielen vitam\u00ednov\u00e1, ale aj <strong>energetick\u00e1 bomba<\/strong>. Ako si teda smoothie posklada\u0165 tak, aby nemalo tak\u00e9 mno\u017estvo energie ako dve hlavn\u00e9 jedl\u00e1?&nbsp; A ako zabezpe\u010di\u0165, aby malo aj napriek tomu v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny a dobre n\u00e1s zas\u00fdtilo? To v\u0161etko sa dozviete v dne\u0161nom \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_smoothie\"><\/span><strong>\u010co je smoothie?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie je n\u00e1poj, ktor\u00fd vznikne rozmixovan\u00edm r\u00f4znych potrav\u00edn. Z\u00e1kladom b\u00fdva <strong>ovocie<\/strong>, ktor\u00e9 m\u00f4\u017eeme kombinova\u0165 so <strong>zeleninou<\/strong>, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orechami<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlo\u010dkami<\/strong><\/a>, <strong>jogurtom<\/strong>, <strong>mliekom <\/strong>a \u010fal\u0161\u00edmi potravinami, na ktor\u00e9 m\u00e1me pr\u00e1ve chu\u0165. Potraviny rozmixujeme aj s tekutinou, aby n\u00e1m vznikla tekut\u00e1 konzistencia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na \u010do si da\u0165 pozor?&nbsp;<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>Smoothie sa m\u00f4\u017ee javi\u0165 ako perfektn\u00e9 zdrav\u00e9 jedlo. \u010cast\u00fdm probl\u00e9mom tohto n\u00e1poja je v\u0161ak <strong>vysok\u00e1 energetick\u00e1 hodnota<\/strong> a vysok\u00fd obsah <strong>cukrov.<\/strong> V jednom poh\u00e1ri sa m\u00f4\u017ee skr\u00fdva\u0165 to\u013eko kusov ovocia, ko\u013eko be\u017ene zjete aj za tri dni<strong>.<\/strong> V pevnej forme by ste tak\u00e9 mno\u017estvo jedla pravdepodobne zjes\u0165 nezvl\u00e1dli, ale vypi\u0165 ho je ve\u013emi jednoduch\u00e9. Je tie\u017e be\u017en\u00e9, \u017ee smoothie obsahuje ve\u013ea <strong>tuku<\/strong>, preto\u017ee je v \u0148om rozmixovan\u00e9 aj vysok\u00e9 mno\u017estvo orechov, orechov\u00e9ho masla \u010di in\u00e9ho zdroja tuku. Vo forme smoothie tak m\u00f4\u017eete vypi\u0165 nieko\u013ekon\u00e1sobne viac energie ne\u017e by ste potrebovali. Tekut\u00e9 smoothie v\u00e1s navy\u0161e nezas\u00fdti tak dobre, ako ovocie v pevnej forme. <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<h4 class=\"wp-block-heading\"><strong>Ako m\u00f4\u017ee vyzera\u0165 tak\u00e1 energetick\u00e1 bomba?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>ingrediencie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 ve\u013ek\u00fd ban\u00e1n (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 marhu\u013ea (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 brosky\u0148a (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml plnotu\u010dn\u00e9ho mlieka<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 g ara\u0161idov\u00e9ho masla<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polovica avok\u00e1da (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Po s\u010d\u00edtan\u00ed zist\u00edte, \u017ee kone\u010dn\u00e1 energetick\u00fa hodnota je <strong>594 kcal. <\/strong>Tak\u00e9 mno\u017estvo energie m\u00e1 napr\u00edklad aj <strong>100 g mlie\u010dnej \u010dokol\u00e1dy<\/strong> alebo <strong>jeden ve\u013ek\u00fd obed<\/strong>.&nbsp;<\/p>\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\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Ako vytvori\u0165 zdrav\u00e9 smoothie? \" class=\"wp-image-384982\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako vytvori\u0165 zdrav\u00e9 smoothie? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vytvorit_smoothie_so_spravnym_zlozenim\"><\/span><strong>Ako vytvori\u0165 smoothie so spr\u00e1vnym zlo\u017een\u00edm?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f si dobre napl\u00e1nujete, \u010do hod\u00edte do mix\u00e9ra, m\u00f4\u017eete vytvori\u0165 plnohodnotn\u00e9 jedlo, ktor\u00e9 dok\u00e1\u017ee nahradi\u0165 desiatu, olovrant, \u010di ob\u010das v pr\u00edpade potreby dokonca aj ra\u0148ajky alebo obed. Ako na to?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Zvo\u013ete vhodn\u00fa tekutinu<\/strong><\/h3>\n\n\n\n<p>Aby vznikol n\u00e1poj, mus\u00edte rozmixovan\u00e9 potraviny s nie\u010d\u00edm <strong>zriedi\u0165<\/strong>. Pod\u013ea toho, ak\u00e9 hust\u00e9 smoothie chcete, si zvol\u00edte mno\u017estvo tekutiny. Be\u017en\u00e1 porcia je<strong> 100 &#8211; 200 ml <\/strong>tekutiny. M\u00f4\u017eete pou\u017ei\u0165 <strong>vodu<\/strong>, <strong>kravsk\u00e9 mlieko<\/strong> \u010di r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/ostatne-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rastlinn\u00e9 n\u00e1poje<\/strong><\/a> (s\u00f3jov\u00fd, mand\u013eov\u00fd, ry\u017eov\u00fd, ovsen\u00fd at\u010f.)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tekutina n\u00e1poj zriedi a m\u00f4\u017ee doda\u0165 pr\u00edjemn\u00fa chu\u0165. Dajte si v\u0161ak pozor, aby ste do smoothie <strong>nenaliali pr\u00edli\u0161 ve\u013ea energie.&nbsp;<\/strong><\/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\"><strong>Ko\u013eko energie prid\u00e1me do smoothie pou\u017eit\u00edm r\u00f4znych n\u00e1pojov?<\/strong><strong><\/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\"><strong><center>Tekutina<strong style=\"text-align: inherit;\">\/ 100 ml<\/strong><\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzkotu\u010dn\u00e9 mlieko 0,5 % tuku&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polotu\u010dn\u00e9 mlieko 1,5 % tuku&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">plnotu\u010dn\u00e9 mlieko 3,5 % tuku<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ry\u017eov\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">s\u00f3jov\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kokosov\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovsen\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mand\u013eov\u00fd n\u00e1poj&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\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\/07\/grafika-1-1124x749.jpg\" alt=\"Vhodn\u00e1 tekutina do smoothie\" class=\"wp-image-384997\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vhodn\u00e1 tekutina do smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Nezabudnite na zeleninu<\/strong><\/h3>\n\n\n\n<p>S\u00fa\u010das\u0165ou ka\u017ed\u00e9ho smoothie by mali by\u0165 <strong>1 &#8211; 2 porcie zeleniny<\/strong>. <strong>1 porcia<\/strong> je ve\u013ek\u00e1 ako va\u0161a <strong>zovret\u00e1 p\u00e4s\u0165<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/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\"><strong>Ak\u00e1 zelenina sa hod\u00ed do smoothie:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listov\u00e1 zelenina (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u010derstv\u00fd \u0161pen\u00e1t<\/a>, poln\u00ed\u010dek, \u0161al\u00e1t, apod.)<\/li>\n\n\n\n<li>\u010derven\u00e1 repa, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a><\/li>\n\n\n\n<li>uhorka, stopkov\u00fd zeler<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tekvica\/\" class=\"ek-link\">tekvica <\/a>(napr. hokkaido), cuketa<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pridan\u00edm <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny <\/a>zv\u00fd\u0161ite obsah <strong>vitam\u00ednov<\/strong>, <strong>antioxidantov <\/strong>a <strong>miner\u00e1lnych l\u00e1tok<\/strong>. Smoothie bude tie\u017e bohat\u0161ie na <strong>vl\u00e1kninu<\/strong>, v\u010faka \u010domu v\u00e1s viac <strong>zas\u00fdti<\/strong>. V pr\u00edpade, \u017ee by ste chceli e\u0161te viac zv\u00fd\u0161i\u0165 obsah antioxidantov a \u010fal\u0161\u00edch zdraviu prospe\u0161n\u00fdch l\u00e1tok, m\u00f4\u017eete do smoothie prida\u0165 aj pr\u00e1\u0161ok zo zelen\u00fdch superpotrav\u00edn <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-greens-mix-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Green Mix<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smoothie s obsahom 1 &#8211; 2 porci\u00ed zeleniny m\u00f4\u017ee by\u0165 dobr\u00fdm rie\u0161en\u00edm pre \u013eud\u00ed, ktor\u00ed maj\u00fa probl\u00e9m zjes\u0165 denne dostato\u010dn\u00e9 mno\u017estvo zeleniny. Odpor\u00fa\u010dan\u00e9 mno\u017estvo zeleniny na de\u0148 je <strong>400 g <\/strong>(to spln\u00edte, ke\u010f si d\u00e1te napr\u00edklad 1 v\u00e4\u010d\u0161iu raj\u010dinu, \u2153 \u0161al\u00e1tovej uhorky a 1 ve\u013ek\u00fa mrkvu). <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\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\/07\/grafika-2-1124x749.jpg\" alt=\"Zelenina do smoothie\" class=\"wp-image-385012\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Zelenina do smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Pridajte ovocie<\/strong><\/h3>\n\n\n\n<p>Smoothie bez ovocia by nebolo smoothie. \u010castokr\u00e1t je v\u0161ak pr\u00e1ve t\u00e1to ingrediancie kame\u0148om \u00farazu, a to vtedy, ke\u010f ho pou\u017eijeme pr\u00edli\u0161 ve\u013ea. Aby ste sa <strong>vyhli <\/strong>nadmern\u00e9mu pr\u00edjmu energie a cukrov, pridajte do smoothie <strong>jednu<\/strong>, <strong>maxim\u00e1lne dve porcie ovocia<\/strong>. <strong>1 porcia<\/strong> ovocia sa v\u00e1m zmest\u00ed do <strong>hrste<\/strong>. V praxi to m\u016f\u017ee vyzera\u0165 tak, \u017ee si d\u00e1te 1 mal\u00fd ban\u00e1n a hrs\u0165 jah\u00f4d (2 porcie ovocia). <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00e1 odpor\u00fa\u010dan\u00e1 d\u00e1vka ovocia je <strong>200 g<\/strong>. Ak tak\u00e9to mno\u017estvo prid\u00e1te do smoothie, m\u00e1te pr\u00edjem ovocia v dan\u00fd de\u0148 splnen\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd druh ovocia dod\u00e1 smoothie in\u00fa chu\u0165 a konzistenciu, preto m\u00f4\u017eete sk\u00fa\u0161a\u0165 r\u00f4zne kombin\u00e1cie. Pre spestrenie a ozdobu m\u00f4\u017eete smoothie doplni\u0165 aj o p\u00e1r k\u00faskov lyofilizovan\u00e9ho ovocia.&nbsp;&nbsp;<\/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\"><strong>Ak\u00e9 ovocie pou\u017ei\u0165 do smoothie?&nbsp;<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ban\u00e1n, mango<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\" class=\"ek-link\">jablk\u00e1<\/a>, hru\u0161ky<\/li>\n\n\n\n<li>marhule, broskyne, nektarinky<\/li>\n\n\n\n<li>bobu\u013eovit\u00e9 ovocie (jahody, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">maliny<\/a>, \u010du\u010doriedky\u2026)<\/li>\n\n\n\n<li>m\u00f4\u017eete pou\u017ei\u0165 ako \u010derstv\u00fa, tak aj mrazen\u00fa formu, ktor\u00e1 dobre osvie\u017ei<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, \u017ee je ovocie prospe\u0161n\u00e9 v\u00e1s presved\u010d\u00ed aj n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-ma-ovocie-a-ktore-vitaminy-a-mineralne-latky-obsahuje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko kal\u00f3ri\u00ed m\u00e1 ovocie a ktor\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky obsahuje?<\/strong><\/a><\/p>\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\/07\/grafika-3-1124x749.jpg\" alt=\"Vhodn\u00e9 ovocie do smoothie\" class=\"wp-image-385027\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vhodn\u00e9 ovocie do smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Nevynechajte bielkoviny<\/strong><\/h3>\n\n\n\n<p>S\u00fa\u010das\u0165ou ka\u017ed\u00e9ho smoothie by mali by\u0165 aj bielkoviny. To s\u00fa toti\u017e \u017eiviny, ktor\u00e9 maj\u00fa <strong>najvy\u0161\u0161iu s\u00fdtiacu schopnos\u0165<\/strong>. Po pridan\u00ed bielkov\u00edn si tak m\u00f4\u017eete by\u0165 istej\u0161\u00ed, \u017ee nebudete chv\u00ed\u013eu po vypit\u00ed smoothie znova hladn\u00ed. Bielkoviny z\u00e1rove\u0148 potrebujeme prij\u00edma\u0165 v pravideln\u00fdch d\u00e1vkach v priebehu d\u0148a, ke\u010f\u017ee si ich telo neskladuje tak ako sacharidy a tuk. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do n\u00e1poja dajte <strong>1 &#8211; 2 porcie bielkovinovej potraviny<\/strong>. Ide\u00e1lne pod\u013ea toho, \u010di sa jedn\u00e1 o men\u0161iu desiatu alebo potrebujete v\u00fddatnej\u0161ie jedlo. <strong>Jedna porcie<\/strong> je ve\u013ek\u00e1 ako va\u0161a <strong>dla\u0148<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]&nbsp;<\/span><\/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\"><strong>Ak\u00e9 bielkoviny pou\u017ei\u0165 do smoothie<\/strong>:&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kel\u00edmok bieleho jogurtu, 150 g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohu<\/a><\/li>\n\n\n\n<li>150 ml kef\u00edrov\u00e9ho mlieka, acidofiln\u00e9ho mlieka, cmaru \u010di jogurtov\u00e9ho n\u00e1poja<\/li>\n\n\n\n<li>odmerka (20 &#8211; 30 g) <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00e9ho<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9ho prote\u00ednu<\/a> (v tomto pr\u00edpade bude treba prida\u0165 v\u00e4\u010d\u0161ie mno\u017estvo tekutiny na zriedenie)<\/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\/07\/grafika-4-1124x749.jpg\" alt=\"Vhodn\u00e9 bielkoviny do smoothie\" class=\"wp-image-385043\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vhodn\u00e9 bielkoviny do smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"54058,57460,64795,96451\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>M\u00f4\u017eete prida\u0165 aj komplexn\u00e9 sacharidy<\/strong><\/h3>\n\n\n\n<p>Ak chcete formou smoothie nahradi\u0165 <strong>plnohodnotn\u00e9 jedlo<\/strong> (napr\u00edklad obed alebo ra\u0148ajky), mali by ste prida\u0165 aj <strong>jednu porciu<\/strong> komplexn\u00fdch sacharidov. V pr\u00edpade desiaty a olovrantu to nie je potrebn\u00e9. Jedna porcia komplexn\u00fdch sacharidov sa zmest\u00ed do va\u0161ej <strong>hrste<\/strong>. Najviac sa hodia r\u00f4zne vlo\u010dky, ktor\u00e9 si po rozmixovan\u00ed v n\u00e1poji takmer nev\u0161imnete. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/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\"><strong>Ak\u00e9 sacharidy prida\u0165 do smoothie<\/strong>:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ovsene-vlocky\/\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><\/li>\n\n\n\n<li>ra\u017en\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>poh\u00e1nkov\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>ja\u010dmenn\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>p\u0161enov\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>ry\u017eov\u00e9 vlo\u010dky at\u010f.<\/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\/07\/grafika-5-1124x749.jpg\" alt=\"Vhodn\u00e9 sacharidy do smoothie\" class=\"wp-image-385060\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vhodn\u00e9 sacharidy do smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. <strong>Nakoniec pridajte trochu zdrav\u00e9ho tuku<\/strong><\/h3>\n\n\n\n<p>Zdrav\u00e9 tuky m\u00f4\u017eete prida\u0165 do smoothie napr\u00edklad vo forme <strong>orechov <\/strong>(<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\/blansirovane-madle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" class=\"ek-link\">vla\u0161sk\u00e9<\/a><a aria-label=\"  (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" class=\"ek-link\">orechy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lieskove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lieskov\u00e9 orechy<\/a> apod.), <strong>orechov\u00e9ho masla<\/strong>, <strong>semien <\/strong>(<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-slnecnicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slne\u010dnicov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tekvicov\u00e9<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9<\/a>, at\u010f), <strong>horkej \u010dokol\u00e1dy<\/strong> \u010di napr\u00edklad <strong>avok\u00e1da<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f\u017ee tuk m\u00e1 <strong>dvojn\u00e1sobn\u00e9 mno\u017estvo energie<\/strong> v porovnan\u00ed s bielkovinami a sacharidmi, poctivo si kontrolujte jeho pridan\u00e9 mno\u017estvo. Bude bohate sta\u010di\u0165, ke\u010f si doprajete<strong> 1 porciu <\/strong>t\u00fdchto potrav\u00edn, \u010do mno\u017estvom zodpoved\u00e1<strong> ve\u013ekosti v\u00e1\u0161ho palca<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvelou vo\u013ebou m\u00f4\u017ee by\u0165 aj ara\u0161idov\u00e9 maslo. Ak sa o \u0148om chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/arasidove-maslo-ako-vybrat-to-najlepsie-a-aky-vplyv-ma-na-zdravie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ara\u0161idov\u00e9 maslo: Ako vybra\u0165 to najlep\u0161ie a ak\u00fd vplyv m\u00e1 na zdravie?<\/strong><\/a><\/p>\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\/07\/grafika-6-1124x749.jpg\" alt=\"Zdrav\u00e9 tuky do smoothie\" class=\"wp-image-385077\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Zdrav\u00e9 tuky do smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Bonusov\u00e9 tipy<\/strong><strong><\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bonusov\u00fd tip 1: Pridajte vl\u00e1kninu navy\u0161e<\/strong><strong><\/strong><\/h4>\n\n\n\n<p>Ak viete, \u017ee m\u00e1te probl\u00e9m naplni\u0165 dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny be\u017enou stravou, pr\u00edpadne chcete, aby v\u00e1s smoothie viac zas\u00fdtilo, m\u00f4\u017eete prida\u0165 aj samotn\u00fa vl\u00e1kninu. Dobre posl\u00fa\u017ei ly\u017ei\u010dka <a href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>psyllia<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Daily Fiber<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jabl\u010dn\u00e1 vl\u00e1knina<\/strong><\/a> \u010di napr\u00edklad <strong>ovsen\u00e9 otruby<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa rozhodnete prida\u0165 vl\u00e1kninu, nezabudnite tie\u017e n\u00e1poj <strong>zriedi\u0165 v\u00e4\u010d\u0161\u00edm mno\u017estvom vody<\/strong>. V\u0161eobecne toti\u017e plat\u00ed, \u017ee vy\u0161\u0161\u00ed pr\u00edjem vl\u00e1kniny by mal sprev\u00e1dza\u0165 aj vy\u0161\u0161\u00ed denn\u00fd pr\u00edjem tekut\u00edn.<\/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\"><strong>Bonusov\u00fd tip 2: Smoothie si ozdobte<\/strong><strong><\/strong><\/h4>\n\n\n\n<p>Ke\u010f si chcete urobi\u0165 smoothie e\u0161te zauj\u00edmavej\u0161\u00edm, m\u00f4\u017eete ho nakoniec posypa\u0165 <strong>\u0161koricou<\/strong>, <strong>kakaom <\/strong>alebo napr\u00edklad <strong>karobom<\/strong>. Dochuti\u0165 sa d\u00e1 tie\u017e p\u00e1r k\u00faskami <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lyofilizovan\u00e9ho ovocia<\/strong><\/a><strong> <\/strong>alebo <strong>sirupmi <\/strong>(\u010dakankov\u00fd, <a href=\"https:\/\/gymbeam.sk\/bio-datlovy-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dat\u013eov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-javorovy-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">javorov\u00fd<\/a> apod.).<\/p>\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\/07\/grafika-7-1124x749.jpg\" alt=\"Ako ozdobi\u0165 smoothie?\" class=\"wp-image-385108\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako ozdobi\u0165 smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kedy_pit_smoothie\"><\/span><strong>Kedy pi\u0165 smoothie?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. N\u00e1hrada desiaty, obeda alebo ra\u0148ajok<\/strong><\/h3>\n\n\n\n<p>Smoothie m\u00f4\u017ee sl\u00fa\u017ei\u0165 ako<strong> n\u00e1hrada desiaty alebo olovrantu<\/strong>. Tieto jedl\u00e1 by mali by\u0165 men\u0161ie a menej v\u00fddatn\u00e9 ako hlavn\u00e9 jedl\u00e1 (samozrejme m\u00f4\u017eu by\u0165 v\u00fdnimky, z\u00e1le\u017e\u00ed na va\u0161ej konkr\u00e9tnej situ\u00e1cii a stravovacom re\u017eime). Ke\u010f budete postupova\u0165 pod\u013ea n\u00e1\u0161ho n\u00e1vodu vy\u0161\u0161ie a kontrolova\u0165 si pridan\u00e9 mno\u017estvo porci\u00ed, nemali by ste \u0161liapnu\u0165 ved\u013ea.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako by mohlo vyzera\u0165 desiatov\u00e9 smoothie?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>ingrediencie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jahody (50 g\/ \u00bd porcie)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ban\u00e1n (60 g\/ \u00bd porcie)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pen\u00e1t (20 g\/ 1 porcia) &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kef\u00edrov\u00e9 mlieko (150 g\/ 1 porcia)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandle (5 g\/ 1 porcia)&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Energetick\u00e1 hodnota smoothie je <strong>167 kcal<\/strong>. M\u00e1 7,5 g bielkov\u00edn, 23 g sacharidov, 4,6 g tuku a 3 g vl\u00e1kniny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niekedy sa stane, \u017ee aj <strong>obed <\/strong>alebo <strong>ra\u0148ajky <\/strong>potrebujete prisp\u00f4sobi\u0165 r\u00fdchlemu denn\u00e9mu tempu a hod\u00ed sa jedlo, ktor\u00e9 sta\u010d\u00ed len vypi\u0165. V tomto pr\u00edpade pridajte <strong>viac porci\u00ed<\/strong> ako na desiatu a nezabudnite na <strong>komplexn\u00e9 sacharidy<\/strong>.&nbsp;<\/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\"><strong>Ako by mohlo vyzera\u0165 obedov\u00e9 smoothie?<\/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>ingrediencie<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jahody (50 g\/ 1\/2 porcie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ban\u00e1n (110 g\/ 1 porcia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pen\u00e1t (30 g\/ 1 porcia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stopkov\u00fd zeler (30 g\/ 1 porcia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovsen\u00e9 vlo\u010dky (30 g\/ 1 porcia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">srv\u00e1tkov\u00fd prote\u00edn (30 g\/ 1 porcia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandle (5 g\/ 1 porcia)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Energetick\u00e1 hodnota smoothie je <strong>402 kcal<\/strong>, m\u00e1 30 g bielkov\u00edn, 51 g sacharidov, 7 g tuku a <strong>7,5 g vl\u00e1kniny.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>R\u00fdchle predtr\u00e9ningov\u00e9 jedlo<\/strong><\/h3>\n\n\n\n<p>Smoothie m\u00f4\u017ee sl\u00fa\u017ei\u0165 aj ako vhodn\u00e9 <strong>predtr\u00e9ningov\u00e9 jedlo<\/strong>, ke\u010f do seba potrebujete dosta\u0165 nie\u010do \u013eahk\u00e9 a r\u00fdchlo str\u00e1vite\u013en\u00e9. Aby v\u0161ak splnilo tento \u00fa\u010del, pridajte minimum tuku (alebo \u017eiadny) a pou\u017eite maxim\u00e1lne 1 porciu zeleniny. Vysok\u00fd obsah vl\u00e1kniny a tuku by jeho str\u00e1vite\u013enos\u0165 <strong>spomalil<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Potrebn\u00fd vy\u0161\u0161\u00ed energetick\u00fd pr\u00edjem&nbsp;<\/strong><\/h3>\n\n\n\n<p>Ako sme u\u017e spomenuli, smoothie sa v\u00e1m m\u00f4\u017ee hodi\u0165 vtedy, ke\u010f m\u00e1te z r\u00f4znych d\u00f4vodov probl\u00e9m zjes\u0165 denne <strong>odpor\u00fa\u010dan\u00e9 mno\u017estvo zeleniny a ovocia<\/strong>. M\u00f4\u017ee by\u0165 v\u0161ak tie\u017e vhodn\u00e9 pre \u013eud\u00ed, ktor\u00ed potrebuj\u00fa <strong>zv\u00fd\u0161i\u0165 svoj energetick\u00fd pr\u00edjem, <\/strong>ale mno\u017estvo pevnej stravy je pre nich pr\u00edli\u0161 ve\u013ek\u00e9. Pr\u00edkladom m\u00f4\u017ee by\u0165 cielen\u00e9 priberanie hmotnosti \u010di napr\u00edklad stravovac\u00ed re\u017eim pri ochoreniach, ktor\u00e9 m\u00f4\u017eu vy\u017eadova\u0165 zv\u00fd\u0161en\u00fd pr\u00edjem kal\u00f3ri\u00ed (napr. onkologick\u00e9 ochorenia).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete pribra\u0165, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipov, ako zdravo pribra\u0165.<\/strong><\/a><\/p>\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\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Kedy je vhodn\u00e9 smoothie?\" class=\"wp-image-385131\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Kedy je vhodn\u00e9 smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_smoothie_zdrave\"><\/span><strong>Je smoothie zdrav\u00e9?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00e9 smoothie, ktor\u00e9 obsahuje zeleninu, ovocie \u010di orechy obsahuje z\u00e1rove\u0148 aj ve\u013ek\u00e9 mno\u017estvo <strong>vitam\u00ednov<\/strong>, <strong>antioxidantov<\/strong>, <strong>miner\u00e1lnych a \u010fal\u0161\u00edch l\u00e1tok<\/strong>. V\u0161etko s\u00fa to \u017eiviny, ktor\u00e9 s\u00fa <strong>zdraviu prospe\u0161n\u00e9<\/strong>. Aj tu v\u0161ak plat\u00ed, \u017ee <strong>v\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed<\/strong>. Ak to pre\u017eenieme s mno\u017estvom \u201czdrav\u00fdch\u201d potrav\u00edn a v kone\u010dnom d\u00f4sledku budeme vo forme smoothie prij\u00edma\u0165 opakovane ve\u013ek\u00e9 mno\u017estvo energie, m\u00f4\u017ee to vies\u0165 k <strong>n\u00e1rastu telesnej hmotnosti<\/strong>. A ako vieme, <strong>nadv\u00e1ha <\/strong>a <strong>najm\u00e4 obezita<\/strong> so sebou nes\u00fa ve\u013ek\u00e9 mno\u017estvo <strong>zdravotn\u00fdch probl\u00e9mov<\/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 v\u00e1s energia v smoothie, ale aj v in\u00fdch n\u00e1pojoch zauj\u00edma viac, ur\u010dite si pre\u010d\u00edtajte n\u00e1\u0161 \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 br\u00e1nia v chudnut\u00ed?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_dlho_vydrzi_smoothie_cerstve\"><\/span><strong>Ako dlho vydr\u017e\u00ed smoothie \u010derstv\u00e9?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno v\u00e1m vyhovuje pripravi\u0165 si smoothie ve\u010der pred odchodom do pr\u00e1ce a r\u00e1no ho ma\u0165 hne\u010f po ruke. Ur\u010dite to tak m\u00f4\u017eete urobi\u0165, len sa uistite, \u017ee ho budete skladova\u0165 v <strong>chladni\u010dke<\/strong>. Rozmixovan\u00e9 ovocie v kombin\u00e1cii s \u010fal\u0161\u00edmi potravinami je n\u00e1chylnej\u0161ie na <strong>kazenie<\/strong>.  Smoothie skladujte maxim\u00e1lne<strong> 24 hod\u00edn<\/strong>, aby ste kazeniu predi\u0161li.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010d\u00edtajte v\u0161ak s t\u00fdm, \u017ee smoothie na druh\u00fd de\u0148 vyberiete z chladni\u010dky v inom stave, ako ste ho tam dali. D\u00f4jde k zmene <strong>chuti <\/strong>a <strong>farby <\/strong>a to kv\u00f4li prirodzen\u00fdm <strong>chemick\u00fdm a fyzik\u00e1lnym procesom,<\/strong> ktor\u00e9 po\u010das skladovania prebehli (zmena farby a chuti <strong>neznamen\u00e1 kazenie <\/strong>potraviny).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smoothie si teda m\u00f4\u017eete pripravi\u0165 dopredu, ale bude ur\u010dite v\u00fdhodnej\u0161ie a chutnej\u0161ie, ke\u010f si&nbsp; n\u00e1jdete chv\u00ed\u013eku a priprav\u00edte si ho <strong>\u010derstv\u00e9<\/strong>. Ve\u010f predsa nakr\u00e1ja\u0165 ovocie \u010di zeleninu a hodi\u0165 ich do mix\u00e9ru zaberie len p\u00e1r min\u00fat \u010dasu.&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span><strong>\u010co si z toho vzia\u0165?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V situ\u00e1ci\u00e1ch, kedy potrebujete <strong>praktick\u00e9<\/strong>, <strong>r\u00fdchle <\/strong>a <strong>\u013eahk\u00e9 <\/strong>jedlo, m\u00f4\u017ee by\u0165 smoothie dobrou vo\u013ebou. Pri troche nepozornosti v\u0161ak v sebe m\u00f4\u017ee skr\u00fdva\u0165 ve\u013ek\u00e9 mno\u017estvo <strong>energie<\/strong>, <strong>cukru <\/strong>a <strong>tuku<\/strong>. Aby sa smoothie nezmenilo na energetick\u00fa bombu, kontrolujte si, ko\u013eko <strong>ovocia<\/strong> a \u010fal\u0161\u00edch energeticky bohat\u00fdch potrav\u00ednprid\u00e1vate. Ke\u010f sa ho nau\u010d\u00edte pripravova\u0165 <strong>plnohodnotne <\/strong>a <strong>vyv\u00e1\u017eene,<\/strong> m\u00f4\u017ee sa sta\u0165 be\u017enou s\u00fa\u010das\u0165ou v\u00e1\u0161ho jed\u00e1lni\u010dka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pripravujete si smoothie pravidelne? Ak v\u00e1m n\u00e1\u0161 n\u00e1vod pomohol a dozvedeli ste sa zauj\u00edmav\u00e9 inform\u00e1cie, zdie\u013eajte ho so svojimi priate\u013emi a pode\u013ete sa s nimi o recept na perfektn\u00e9 smoothie.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V dne\u0161nom \u010dl\u00e1nku v\u00e1m prinesieme jednoduch\u00fd n\u00e1vod, ako pripravi\u0165 zdrav\u00e9 a chutn\u00e9 smoothie. Z\u00e1rove\u0148 sa pozrieme na to, ko\u013eko energie tento n\u00e1poj ukr\u00fdva a ako ho nepremeni\u0165 na kalorick\u00fa bombu. <\/p>\n","protected":false},"author":156,"featured_media":384945,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6104,6051,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-384943","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-priprava-jedla","9":"tag-smoothie","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako pripravi\u0165 zdrav\u00e9 a v\u00fd\u017eivn\u00e9 smoothie krok za krokom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako pripravi\u0165 zdrav\u00e9 a chutn\u00e9 smoothie? 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