{"id":385391,"date":"2022-07-25T17:18:43","date_gmt":"2022-07-25T15:18:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385391"},"modified":"2025-05-30T14:04:56","modified_gmt":"2025-05-30T12:04:56","slug":"jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/","title":{"rendered":"Jak p\u0159ipravit zdrav\u00e9 a v\u00fd\u017eivn\u00e9 smoothie krok za krokem"},"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\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/#Co_je_smoothie\" title=\"Co je smoothie?\">Co 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.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/#Jak_vytvorit_smoothie_se_spravnym_slozenim\" title=\"Jak vytvo\u0159it smoothie se spr\u00e1vn\u00fdm slo\u017een\u00edm?\">Jak vytvo\u0159it smoothie se spr\u00e1vn\u00fdm slo\u017een\u00edm?<\/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\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/#Kdy_pit_smoothie\" title=\"Kdy p\u00edt smoothie?\">Kdy p\u00edt 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.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/#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.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/#Jak_dlouho_vydrzi_smoothie_cerstve\" title=\"Jak dlouho vydr\u017e\u00ed smoothie \u010derstv\u00e9?\">Jak dlouho 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.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/#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>Nic na prvn\u00ed pohled nevypad\u00e1 zdrav\u011bji ne\u017e n\u00e1poj pln\u00fd rozmixovan\u00e9ho ovoce. V jednom j\u00eddle tak do sebe m\u016f\u017eeme dostat <strong>n\u011bkolik kus\u016f ovoce, o\u0159ech\u016f a dal\u0161\u00edch zdrav\u00ed prosp\u011b\u0161n\u00fdch potravin<\/strong>. Vypad\u00e1 jako skv\u011bl\u00e1 vitam\u00ednov\u00e1 bomba, ale i tento n\u00e1poj m\u00e1 sv\u016fj h\u00e1\u010dek. Zapom\u00edn\u00e1 se toti\u017e na to, \u017ee smoothie je \u010dasto nejen vitam\u00ednov\u00e1, ale tak\u00e9 <strong>energetick\u00e1 bomba<\/strong>. Jak si tedy smoothie p\u0159ipravit tak, aby nem\u011blo stejn\u00e9 mno\u017estv\u00ed energie jako dv\u011b hlavn\u00ed j\u00eddla? A jak zajistit, aby m\u011blo v\u0161echny d\u016fle\u017eit\u00e9 \u017eiviny a dob\u0159e n\u00e1s zasytilo? To v\u0161e se dozv\u00edte v dne\u0161n\u00edm \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>Co je smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie je n\u00e1poj, kter\u00fd vznikne rozmixov\u00e1n\u00edm r\u016fzn\u00fdch potravin. Z\u00e1kladem b\u00fdv\u00e1 <strong>ovoce<\/strong>, kter\u00e9 m\u016f\u017eeme kombinovat se <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou<\/a><\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>o\u0159echy<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vlo\u010dkami<\/strong><\/a>, <strong>jogurtem<\/strong>, <strong>ml\u00e9kem <\/strong>a dal\u0161\u00edmi potravinami, na kter\u00e9 m\u00e1me pr\u00e1v\u011b chu\u0165. Potraviny rozmixujeme i s tekutinou, aby n\u00e1m vznikla tekut\u00e1 konzistence.<\/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 co si d\u00e1t pozor?&nbsp;<\/strong><\/h3>\n\n\n\n<p>Smoothie se m\u016f\u017ee jevit jako perfektn\u00ed zdrav\u00e9 j\u00eddlo. \u010cast\u00fdm probl\u00e9mem tohoto n\u00e1poje je <strong>v\u0161ak vysok\u00e1 energetick\u00e1 hodnota <\/strong>a vysok\u00fd obsah <strong>cukr\u016f. <\/strong>V jedn\u00e9 sklenici se m\u016f\u017ee skr\u00fdvat tolik kus\u016f ovoce, kolik b\u011b\u017en\u011b sn\u00edte i za t\u0159i dny. V pevn\u00e9 form\u011b byste takov\u00e9 mno\u017estv\u00ed j\u00eddla pravd\u011bpodobn\u011b sn\u00edst nezvl\u00e1dli, ale vyp\u00edt ho je velmi jednoduch\u00e9. Je tak\u00e9 b\u011b\u017en\u00e9, \u017ee smoothie obsahuje mnoho <strong>tuku<\/strong>, proto\u017ee je v n\u011bm rozmixov\u00e1no i velk\u00e9 mno\u017estv\u00ed o\u0159ech\u016f, o\u0159echov\u00e9ho m\u00e1sla \u010di jin\u00e9ho zdroje tuku. Ve form\u011b smoothie tak m\u016f\u017eete vyp\u00edt n\u011bkolikan\u00e1sobn\u011b v\u00edce energie ne\u017e byste pot\u0159ebovali. Tekut\u00e9 smoothie v\u00e1s nav\u00edc nezasyt\u00ed tak dob\u0159e jako ovoce v pevn\u00e9 form\u011b. <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>Jak m\u016f\u017ee vypadat takov\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\">ingredience<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 velk\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 meru\u0148ka (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 broskev (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 ml\u00e9ka<\/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\u0161\u00eddov\u00e9ho m\u00e1sla<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">polovina 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\u00edt\u00e1n\u00ed zjist\u00edte, \u017ee kone\u010dn\u00e1 energetick\u00e1 hodnota je <strong>594 kcal.<\/strong> Takov\u00e9 mno\u017estv\u00ed energie m\u016f\u017ee m\u00edt nap\u0159\u00edklad i <strong>100 g ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy<\/strong> nebo <strong>jeden velk\u00fd ob\u011bd<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Jak vytvo\u0159it zdrav\u00e9 smoothie?\" class=\"wp-image-384982\" style=\"width:843px;height:562px\" title=\"Jak vytvo\u0159it 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_vytvorit_smoothie_se_spravnym_slozenim\"><\/span><strong>Jak vytvo\u0159it smoothie se spr\u00e1vn\u00fdm slo\u017een\u00edm?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e si dob\u0159e napl\u00e1nujete, co hod\u00edte do mix\u00e9ru, m\u016f\u017eete vytvo\u0159it plnohodnotn\u00e9 j\u00eddlo, kter\u00e9 dok\u00e1\u017ee nahradit sva\u010dinu nebo ob\u010das v p\u0159\u00edpad\u011b pot\u0159eby dokonce i sn\u00eddani \u010di ob\u011bd. Jak na to?<\/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>1. Zvolte vhodnou tekutinu<\/strong><\/h3>\n\n\n\n<p>Aby vznikl n\u00e1poj, mus\u00edte rozmixovan\u00e9 potraviny s n\u011b\u010d\u00edm <strong>z\u0159edit<\/strong>. Podle toho, jak hust\u00e9 smoothie chcete, zvol\u00edte mno\u017estv\u00ed tekutiny. B\u011b\u017en\u00e1 porce je <strong>100 &#8211; 200 ml <\/strong>tekutiny. M\u016f\u017eete pou\u017e\u00edt <strong>vodu<\/strong>, <strong>kravsk\u00e9 ml\u00e9ko <\/strong>\u010di r\u016fzn\u00e9 <a href=\"https:\/\/gymbeam.cz\/ostatni-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostlinn\u00e9 n\u00e1poje<\/strong><\/a> (s\u00f3jov\u00fd, mandlov\u00fd, r\u00fd\u017eov\u00fd, ovesn\u00fd atd.)<\/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 z\u0159ed\u00ed a m\u016f\u017ee dodat p\u0159\u00edjemnou chu\u0165. Dejte si v\u0161ak pozor, abyste do smoothie <strong>nenalili p\u0159\u00edli\u0161 mnoho energie<\/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>Kolik energie p\u0159id\u00e1me do smoothie pou\u017eit\u00edm r\u016fzn\u00fdch n\u00e1poj\u016f?<\/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\">Tekutina <strong style=\"text-align: inherit\">\/ 100 ml<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/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 ml\u00e9ko 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 ml\u00e9ko 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 ml\u00e9ko 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\">r\u00fd\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\">ovesn\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\">mandlov\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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/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\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Nezapome\u0148te na zeleninu<\/strong><\/h3>\n\n\n\n<p>Sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho smoothie by m\u011bly b\u00fdt <strong>1 &#8211; 2 porce zeleniny<\/strong>. <strong>1 porce <\/strong>je velk\u00e1 jako va\u0161e <strong>sev\u0159en\u00e1 p\u011bst<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kter\u00e1 zelenina se hod\u00ed do smoothie?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listov\u00e1 zelenina (\u010derstv\u00fd \u0161pen\u00e1t, poln\u00ed\u010dek, sal\u00e1t, apod.)<\/li>\n\n\n\n<li>\u010derven\u00e1 \u0159epa, mrkev<\/li>\n\n\n\n<li>okurka, stopkov\u00fd celer<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/dyne\/\" class=\"ek-link\">d\u00fdn\u011b <\/a>(nap\u0159. hokkaido), <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\" class=\"ek-link\">cuketa<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159id\u00e1n\u00edm zeleniny zv\u00fd\u0161\u00edte obsah <strong>vitam\u00edn\u016f<\/strong>, <strong>antioxidant\u016f <\/strong>a <strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong>. Smoothie bude tak\u00e9 bohat\u0161\u00ed na <strong>vl\u00e1kninu<\/strong>, d\u00edky \u010demu\u017e v\u00e1s v\u00edce <strong>zasyt\u00ed<\/strong>. V p\u0159\u00edpad\u011b, \u017ee byste cht\u011bli je\u0161t\u011b v\u00edce zv\u00fd\u0161it obsah antioxidant\u016f a dal\u0161\u00edch zdrav\u00ed prosp\u011b\u0161n\u00fdch l\u00e1tek, m\u016f\u017eete do smoothie p\u0159idat tak\u00e9 pr\u00e1\u0161ek ze zelen\u00fdch superpotravin <a href=\"https:\/\/gymbeam.cz\/bio-greens-mix-vanavita.html\" target=\"_blank\" aria-label=\"Greens Mix (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Greens 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 obsahem 1 &#8211; 2 porc\u00ed zeleniny m\u016f\u017ee b\u00fdt dobr\u00fdm \u0159e\u0161en\u00edm pro lidi, kte\u0159\u00ed maj\u00ed probl\u00e9m sn\u00edst denn\u011b dostate\u010dn\u00e9 mno\u017estv\u00ed zeleniny. Doporu\u010den\u00e9 mno\u017estv\u00ed zeleniny na den je <strong>400 g<\/strong> (to spln\u00edte, kdy\u017e si d\u00e1te nap\u0159\u00edklad 1 v\u011bt\u0161\u00ed raj\u010de, \u2153 sal\u00e1tov\u00e9 okurky a 1 velkou <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a>). <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Zelenina do smoothie\" class=\"wp-image-385012\" style=\"width:843px;height:562px\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. P\u0159idejte ovoce<\/strong><\/h3>\n\n\n\n<p>Smoothie bez ovoce by nebylo smoothie. \u010castokr\u00e1t je v\u0161ak pr\u00e1v\u011b tato ingredience kamenem \u00farazu, a to tehdy, kdy\u017e ho pou\u017eijeme p\u0159\u00edli\u0161. Abyste se <strong>vyhnuli <\/strong>nadm\u011brn\u00e9mu p\u0159\u00edjmu energie a cukr\u016f, p\u0159idejte do smoothie <strong>jednu<\/strong>, <strong>maxim\u00e1ln\u011b dv\u011b porce ovoce<\/strong>. <strong>1 porce<\/strong> ovoce se v\u00e1m vejde do <strong>hrsti<\/strong>. V praxi to m\u016f\u017ee vypadat tak, \u017ee si d\u00e1te 1 mal\u00fd ban\u00e1n a hrst jahod (2 porce ovoce). <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00ed doporu\u010den\u00e1 d\u00e1vka ovoce je <strong>200 g<\/strong>. Pokud takov\u00e9 mno\u017estv\u00ed p\u0159id\u00e1te do smoothie, m\u00e1te p\u0159\u00edjem ovoce v dan\u00fd den spln\u011bn. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd druh ovoce dod\u00e1 smoothie jinou chu\u0165 a konzistenci, proto m\u016f\u017eete zkou\u0161et r\u016fzn\u00e9 kombinace. Pro zpest\u0159en\u00ed a ozdobu m\u016f\u017eete smoothie doplnit tak\u00e9 o p\u00e1r kousk\u016f <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" aria-label=\"lyofilizovan\u00e9ho ovoce (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00e9ho ovoce<\/a>.<\/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>Jak\u00e9 ovoce pou\u017e\u00edt do smoothie?<\/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.cz\/blog\/tag\/jablka-cs\/\" class=\"ek-link\">jablka<\/a>, hru\u0161ky<\/li>\n\n\n\n<li>meru\u0148ky, broskve, nektarinky<\/li>\n\n\n\n<li>bobulovit\u00e9 ovoce (jahody, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/maliny-cs\/\" class=\"ek-link\">maliny<\/a>, bor\u016fvky\u2026)<\/li>\n\n\n\n<li>m\u016f\u017eete pou\u017e\u00edt jak \u010derstvou, tak i mra\u017eenou formu, kter\u00e1 dob\u0159e osv\u011b\u017e\u00ed<\/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 ovoce prosp\u011b\u0161n\u00e9, v\u00e1s p\u0159esv\u011bd\u010d\u00ed i n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-ma-ovoce-a-ktere-vitaminy-a-mineralni-latky-obsahuje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kolik kalori\u00ed m\u00e1 ovoce a kter\u00e9 vitam\u00edny a miner\u00e1ln\u00ed 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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Vhodn\u00e9 ovoce do smoothie\" class=\"wp-image-385027\" style=\"width:843px;height:562px\" title=\"Vhodn\u00e9 ovoce 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Nevynechte b\u00edlkoviny<\/strong><\/h3>\n\n\n\n<p>Sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho smoothie by m\u011bly b\u00fdt tak\u00e9 b\u00edlkoviny. To jsou toti\u017e \u017eiviny, kter\u00e9 maj\u00ed <strong>nejvy\u0161\u0161\u00ed syt\u00edc\u00ed schopnost<\/strong>. Po p\u0159id\u00e1n\u00ed b\u00edlkovin si tak m\u016f\u017eete b\u00fdt jist\u011bj\u0161\u00ed, \u017ee nebudete chv\u00edli po vypit\u00ed smoothie znovu hladov\u00ed. B\u00edlkoviny z\u00e1rove\u0148 pot\u0159ebujeme p\u0159ij\u00edmat v pravideln\u00fdch d\u00e1vk\u00e1ch v pr\u016fb\u011bhu dne, jeliko\u017e si je t\u011blo neskladuje tak jako sacharidy a tuk. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00e1poje dejte <strong>1 &#8211; 2 porce b\u00edlkovinov\u00e9 potraviny<\/strong>. Ide\u00e1ln\u011b podle toho, zda se jedn\u00e1 o men\u0161\u00ed sva\u010dinu nebo pot\u0159ebujete vydatn\u011bj\u0161\u00ed j\u00eddlo. <strong>Jedna porce <\/strong>je velk\u00e1 jako va\u0161e<strong> dla\u0148<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Jak\u00e9 b\u00edlkoviny pou\u017e\u00edt do smoothie:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kel\u00edmek b\u00edl\u00e9ho jogurtu, 150 g <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohu<\/a><\/li>\n\n\n\n<li>150 ml kef\u00edrov\u00e9ho ml\u00e9ka, acidofiln\u00edho ml\u00e9ka, podm\u00e1sl\u00ed \u010di jogurtov\u00e9ho n\u00e1poje<\/li>\n\n\n\n<li>odm\u011brka (20 &#8211; 30 g) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00e9ho proteinu<\/a> (v tomto p\u0159\u00edpad\u011b bude pot\u0159eba p\u0159idat v\u011bt\u0161\u00ed mno\u017estv\u00ed tekutiny na z\u0159ed\u011bn\u00ed)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"Vhodn\u00e9 b\u00edlkoviny do smoothie\" class=\"wp-image-385043\" style=\"width:843px;height:562px\" title=\"Vhodn\u00e9 b\u00edlkoviny 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\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>5. M\u016f\u017eete p\u0159idat i komplexn\u00ed sacharidy<\/strong><\/h3>\n\n\n\n<p>Pokud chcete prost\u0159ednictv\u00edm smoothie nahradit <strong>plnohodnotn\u00e9 j\u00eddlo <\/strong>(nap\u0159\u00edklad ob\u011bd nebo sn\u00eddani), m\u011bli byste p\u0159idat i <strong>jednu porci<\/strong> komplexn\u00edch sacharid\u016f. V p\u0159\u00edpad\u011b sva\u010diny to nen\u00ed nutn\u00e9. Jedna porce komplexn\u00edch sacharid\u016f se vejde do va\u0161\u00ed <strong>hrsti<\/strong>. Nejv\u00edce se hod\u00ed r\u016fzn\u00e9 vlo\u010dky, kter\u00fdch si po rozmixov\u00e1n\u00ed v n\u00e1poji t\u00e9m\u011b\u0159 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>Jak\u00e9 sacharidy p\u0159idat do smoothie:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a><\/li>\n\n\n\n<li>\u017eitn\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>pohankov\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>je\u010dn\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>j\u00e1hlov\u00e9 vlo\u010dky<\/li>\n\n\n\n<li>r\u00fd\u017eov\u00e9 vlo\u010dky atd.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Vhodn\u00e9 sacharidy do smoothie\" class=\"wp-image-385060\" style=\"width:843px;height:562px\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Nakonec p\u0159idejte trochu zdrav\u00e9ho tuku<\/strong><\/h3>\n\n\n\n<p>Zdrav\u00e9 tuky m\u016f\u017eete p\u0159idat do smoothie nap\u0159\u00edklad ve form\u011b <strong>o\u0159ech\u016f<\/strong> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ke\u0161u<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blansirovane-mandle-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandle<\/a>, <a aria-label=\"vla\u0161sk\u00e9 o\u0159echy (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 o\u0159echy<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/liskove-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00edskov\u00e9 o\u0159echy<\/a> apod.), <strong>o\u0159echov\u00e9ho m\u00e1sla<\/strong>, <strong>semen <\/strong>(<a href=\"https:\/\/gymbeam.cz\/blog\/tag\/chia-cs\/\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slune\u010dnicov\u00e1<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u00fd\u0148ov\u00e1<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ln\u011bn\u00e1<\/a>, apod.), <strong>ho\u0159k\u00e9 \u010dokol\u00e1dy<\/strong> \u010di nap\u0159\u00edklad <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1da<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeliko\u017e tuk m\u00e1 <strong>dvojn\u00e1sobn\u00e9 mno\u017estv\u00ed energie <\/strong>v porovn\u00e1n\u00ed s b\u00edlkovinami a sacharidy, poctiv\u011b si kontrolujte jeho p\u0159idan\u00e9 mno\u017estv\u00ed. Bude bohat\u011b sta\u010dit, kdy\u017e si dop\u0159ejete <strong>1 porci <\/strong>t\u011bchto potravin, co\u017e mno\u017estv\u00edm odpov\u00edd\u00e1<strong> velikosti va\u0161eho palce<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skv\u011blou volbou m\u016f\u017ee b\u00fdt i ara\u0161\u00eddov\u00e9 m\u00e1slo. Pokud se o n\u011bm 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\/arasidove-maslo-jak-vybrat-to-nejlepsi-a-jaky-vliv-ma-na-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ara\u0161\u00eddov\u00e9 m\u00e1slo: Jak vybrat to nejlep\u0161\u00ed a jak\u00fd vliv m\u00e1 na zdrav\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Zdrav\u00e9 tuky do smoothie\" class=\"wp-image-385077\" style=\"width:843px;height:562px\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Bonusov\u00e9 tipy<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Bonusov\u00fd tip 1: P\u0159idejte vl\u00e1kninu nav\u00edc<\/strong><\/h4>\n\n\n\n<p>Pokud v\u00edte, \u017ee m\u00e1te probl\u00e9m naplnit dostate\u010dn\u00fd p\u0159\u00edjem vl\u00e1kniny b\u011b\u017enou stravou, pop\u0159\u00edpad\u011b chcete, aby v\u00e1s smoothie v\u00edce zasytilo, m\u016f\u017eete p\u0159idat i samotnou vl\u00e1kninu. Dob\u0159e poslou\u017e\u00ed l\u017ei\u010dka <a href=\"https:\/\/gymbeam.cz\/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.cz\/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.cz\/apple-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jable\u010dn\u00e1 vl\u00e1knina<\/strong><\/a> \u010di nap\u0159\u00edklad <strong>ovesn\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>Kdy\u017e se rozhodnete p\u0159idat vl\u00e1kninu, nezapome\u0148te tak\u00e9 n\u00e1poj <strong>z\u0159edit v\u011bt\u0161\u00edm mno\u017estv\u00edm vody<\/strong>. Obecn\u011b toti\u017e plat\u00ed, \u017ee vy\u0161\u0161\u00ed p\u0159\u00edjem vl\u00e1kniny by m\u011bl doprov\u00e1zet i vy\u0161\u0161\u00ed denn\u00ed p\u0159\u00edjem tekutin.<\/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><\/h4>\n\n\n\n<p>Kdy\u017e si chcete ud\u011blat smoothie je\u0161t\u011b zaj\u00edmav\u011bj\u0161\u00edm, m\u016f\u017eete ho nakonec posypat <strong>sko\u0159ic\u00ed<\/strong>, <strong>kakaem<\/strong> nebo nap\u0159\u00edklad <strong>karobem<\/strong>. Dochutit se d\u00e1 tak\u00e9 p\u00e1r kousky <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>lyofilizovan\u00e9ho ovoce<\/strong><\/a> nebo <strong>sirupy <\/strong>(\u010dekankov\u00fd, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-datlovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">datlov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-javorovy-sirup-gymbeam.html\">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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"Jak ozdobit smoothie?\" class=\"wp-image-385108\" style=\"width:843px;height:562px\" title=\"Jak ozdobit 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdy_pit_smoothie\"><\/span><strong>Kdy p\u00edt smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. N\u00e1hrada sva\u010diny, ob\u011bda nebo sn\u00eddan\u011b<\/strong><\/h3>\n\n\n\n<p>Smoothie m\u016f\u017ee slou\u017eit jako <strong>n\u00e1hrada sva\u010din<\/strong>. Tato j\u00eddla by m\u011bla b\u00fdt men\u0161\u00ed a m\u00e9n\u011b vydatn\u00e1 ne\u017e hlavn\u00ed j\u00eddla (samoz\u0159ejm\u011b mohou b\u00fdt v\u00fdjimky, z\u00e1le\u017e\u00ed na va\u0161\u00ed konkr\u00e9tn\u00ed situaci a stravovac\u00edm re\u017eimu). Kdy\u017e budete postupovat podle na\u0161eho n\u00e1vodu v\u00fd\u0161e a kontrolovat si p\u0159idan\u00e9 mno\u017estv\u00ed porc\u00ed, nem\u011bli byste \u0161l\u00e1pnout vedle.<\/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>Jak by mohlo vypadat sva\u010dinov\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\">ingredience<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jahody (50 g\/ \u00bd porce)&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 porce)&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 porce) &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 ml\u00e9ko (150 g\/ 1 porce)&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 porce)&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 zhruba 7,5 g b\u00edlkovin, 23 g sacharid\u016f, 4,6 g tuku a 3 g vl\u00e1kniny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkdy se stane, \u017ee i <strong>ob\u011bd <\/strong>nebo <strong>sn\u00eddani <\/strong>pot\u0159ebujete p\u0159izp\u016fsobit rychl\u00e9mu denn\u00edmu tempu a hod\u00ed se j\u00eddlo, kter\u00e9 sta\u010d\u00ed pouze vyp\u00edt. V tomto p\u0159\u00edpad\u011b p\u0159idejte <strong>v\u00edce porc\u00ed<\/strong> ne\u017e na sva\u010dinu a nezapome\u0148te na <strong>komplexn\u00ed sacharidy<\/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>Jak by mohlo vypadat ob\u011bdov\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\">ingredience<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">jahody (50 g\/ 1\/2 porce)<\/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 porce)<\/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 porce)<\/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\">\u0159ap\u00edkat\u00fd celer (30 g\/ 1 porce)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovesn\u00e9 vlo\u010dky (30 g\/ 1 porce)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">syrov\u00e1tkov\u00fd protein (30 g\/ 1 porce)<\/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 porce)<\/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 zhruba 30 g b\u00edlkovin, 51 g sacharid\u016f, 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\"><strong>2. Rychl\u00e9 p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo<\/strong><\/h3>\n\n\n\n<p>Smoothie m\u016f\u017ee slou\u017eit i jako vhodn\u00e9 <strong>p\u0159edtr\u00e9ninkov\u00e9 j\u00eddlo<\/strong>, kdy\u017e do sebe pot\u0159ebujete dostat n\u011bco lehk\u00e9ho a rychle straviteln\u00e9ho. Aby v\u0161ak splnilo tento \u00fa\u010del, p\u0159idejte minimum tuku (nebo \u017e\u00e1dn\u00fd) a pou\u017eijte maxim\u00e1ln\u011b 1 porci zeleniny. Vysok\u00fd obsah vl\u00e1kniny a tuku by jeho stravitelnost <strong>zpomalil<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pot\u0159ebn\u00fd vy\u0161\u0161\u00ed energetick\u00fd p\u0159\u00edjem<\/strong><\/h3>\n\n\n\n<p>Jak jsme ji\u017e zm\u00ednili, smoothie se v\u00e1m m\u016f\u017ee hodit tehdy, kdy\u017e m\u00e1te z r\u016fzn\u00fdch d\u016fvod\u016f probl\u00e9m denn\u011b sn\u00edst <strong>doporu\u010den\u00e9 mno\u017estv\u00ed zeleniny a ovoce<\/strong>. M\u016f\u017ee b\u00fdt v\u0161ak tak\u00e9 vhodn\u00e9 pro lidi, kte\u0159\u00ed pot\u0159ebuj\u00ed <strong>zv\u00fd\u0161it sv\u016fj energetick\u00fd p\u0159\u00edjem, <\/strong>ale mno\u017estv\u00ed pevn\u00e9 stravy je pro n\u011b p\u0159\u00edli\u0161 velk\u00e9. P\u0159\u00edkladem m\u016f\u017ee b\u00fdt c\u00edlen\u00e9 p\u0159ib\u00edr\u00e1n\u00ed hmotnosti \u010di nap\u0159\u00edklad stravovac\u00ed re\u017eim p\u0159i onemocn\u011bn\u00edch, kter\u00e1 mohou vy\u017eadovat zv\u00fd\u0161en\u00fd p\u0159\u00edjem kalori\u00ed (nap\u0159. onkologick\u00e1 onemocn\u011bn\u00ed).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete p\u0159ibrat, nevynechte n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tip\u016f, jak zdrav\u011b p\u0159ibrat.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Kdy je vhodn\u00e9 smoothie?\" class=\"wp-image-385131\" style=\"width:843px;height:563px\" title=\"Kdy 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: 1124px) 100vw, 1124px\" \/><\/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><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00e9 smoothie, kter\u00e9 obsahuje zeleninu, ovoce \u010di o\u0159echy obsahuje z\u00e1rove\u0148 i velk\u00e9 mno\u017estv\u00ed <strong>vitam\u00edn\u016f<\/strong>, <strong>antioxidant\u016f<\/strong>, <strong>miner\u00e1ln\u00edch a dal\u0161\u00edch l\u00e1tek<\/strong>. V\u0161echno jsou to \u017eiviny, kter\u00e9 jsou <strong>zdrav\u00ed prosp\u011b\u0161n\u00e9<\/strong>. I zde v\u0161ak plat\u00ed, \u017ee <strong>v\u0161eho moc \u0161kod\u00ed<\/strong>. Pokud to p\u0159e\u017eeneme s mno\u017estv\u00edm \u201ezdrav\u00fdch\u201c potravin a v kone\u010dn\u00e9m d\u016fsledku budeme ve form\u011b smoothie p\u0159ij\u00edmat opakovan\u011b velk\u00e9 mno\u017estv\u00ed energie, m\u016f\u017ee to v\u00e9st k <strong>n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti<\/strong>. A jak v\u00edme, <strong>nadv\u00e1ha <\/strong>a <strong>zejm\u00e9na obezita <\/strong>s sebou nesou velk\u00e9 mno\u017estv\u00ed <strong>zdravotn\u00edch probl\u00e9m\u016f<\/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 v\u00e1s energie ve smoothie, ale i v jin\u00fdch n\u00e1poj\u00edch zaj\u00edm\u00e1 v\u00edce, ur\u010dit\u011b si p\u0159e\u010dt\u011bte n\u00e1\u0161 \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 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_dlouho_vydrzi_smoothie_cerstve\"><\/span><strong>Jak dlouho vydr\u017e\u00ed smoothie \u010derstv\u00e9?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1m vyhovuje p\u0159ipravit si smoothie ve\u010der p\u0159ed odchodem do pr\u00e1ce a r\u00e1no ho m\u00edt hned po ruce. Ur\u010dit\u011b to tak m\u016f\u017eete ud\u011blat, jen se ujist\u011bte, \u017ee ho budete skladovat v <strong>lednici<\/strong>. Rozmixovan\u00e9 ovoce v kombinaci s dal\u0161\u00edmi potravinami je n\u00e1chyln\u011bj\u0161\u00ed na <strong>ka\u017een\u00ed<\/strong>. Smoothie skladujte maxim\u00e1ln\u011b <strong>24 hodin<\/strong>, abyste zka\u017een\u00ed p\u0159ede\u0161li. <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\u00edtejte v\u0161ak s t\u00edm, \u017ee smoothie druh\u00fd den vynd\u00e1te z lednice v jin\u00e9m stavu, ne\u017e jste ho tam dali. Dojde ke zm\u011bn\u011b <strong>chuti <\/strong>a <strong>barvy, <\/strong>a to kv\u016fli p\u0159irozen\u00fdm <strong>chemick\u00fdm a fyzik\u00e1ln\u00edm proces\u016fm,<\/strong> kter\u00e9 b\u011bhem skladov\u00e1n\u00ed prob\u011bhly (zm\u011bna barvy a chuti <strong>neznamen\u00e1 ka\u017een\u00ed <\/strong>potraviny).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smoothie si tedy m\u016f\u017eete p\u0159ipravit dop\u0159edu, ale bude ur\u010dit\u011b v\u00fdhodn\u011bj\u0161\u00ed a chutn\u011bj\u0161\u00ed, kdy\u017e si najdete chvilku a p\u0159iprav\u00edte si ho <strong>\u010derstv\u00e9<\/strong>. V\u017edy\u0165 nakr\u00e1jet ovoce \u010di zeleninu a hodit je do mix\u00e9ru zabere pouze p\u00e1r minut \u010dasu.<\/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_vzit\"><\/span><strong>Co si z toho vz\u00edt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V situac\u00edch, kdy pot\u0159ebujete <strong>praktick\u00e9<\/strong>, <strong>rychl\u00e9 <\/strong>a <strong>snadn\u00e9 <\/strong>j\u00eddlo, m\u016f\u017ee b\u00fdt smoothie dobrou volbou. P\u0159i tro\u0161e nepozornosti v\u0161ak v sob\u011b m\u016f\u017ee skr\u00fdvat velk\u00e9 mno\u017estv\u00ed <strong>energie<\/strong>, <strong>cukru <\/strong>a <strong>tuku<\/strong>. Aby se smoothie nezm\u011bnilo na energetickou bombu, kontrolujte si, kolik <strong>ovoce <\/strong>a dal\u0161\u00edch energeticky bohat\u00fdch potravin p\u0159id\u00e1v\u00e1te. Kdy\u017e se ho nau\u010d\u00edte p\u0159ipravovat <strong>plnohodnotn\u011b <\/strong>a <strong>vyv\u00e1\u017een\u011b,<\/strong> m\u016f\u017ee se st\u00e1t b\u011b\u017enou sou\u010d\u00e1st\u00ed va\u0161eho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ipravujete si smoothie pravideln\u011b? Pokud v\u00e1m n\u00e1\u0161 n\u00e1vod pomohl a dozv\u011bd\u011bli jste se zaj\u00edmav\u00e9 informace, sd\u00edlejte ho se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o recept na perfektn\u00ed 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\u0161n\u00edm \u010dl\u00e1nku v\u00e1m p\u0159ineseme jednoduch\u00fd n\u00e1vod, jak p\u0159ipravit zdrav\u00e9 a chutn\u00e9 smoothie. Z\u00e1rove\u0148 se pod\u00edv\u00e1me na to, kolik energie tento n\u00e1poj ukr\u00fdv\u00e1 a jak ho neprom\u011bnit na kalorickou bombu.<\/p>\n","protected":false},"author":156,"featured_media":384949,"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":[32],"tags":[7149,7281,7353,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385391","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-priprava-jidla","9":"tag-smoothie-cs","10":"tag-strava-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 p\u0159ipravit zdrav\u00e9 a v\u00fd\u017eivn\u00e9 smoothie krok za krokem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak p\u0159ipravit zdrav\u00e9 a chutn\u00e9 smoothie? 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