{"id":385907,"date":"2022-07-27T10:00:00","date_gmt":"2022-07-27T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385907"},"modified":"2023-11-02T12:54:42","modified_gmt":"2023-11-02T11:54:42","slug":"fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/","title":{"rendered":"Jak grilovat zdrav\u011b a bez zbyte\u010dn\u00fdch kalori\u00ed nav\u00edc?"},"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\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Co_si_pri_grilovani_nalozit_na_talir\" title=\"Co si p\u0159i grilov\u00e1n\u00ed nalo\u017eit na tal\u00ed\u0159?\">Co si p\u0159i grilov\u00e1n\u00ed nalo\u017eit na tal\u00ed\u0159?<\/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\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Bilkoviny_grilovane_maso_syry_tofu_a_dalsi_rostlinne_alternativy\" title=\"B\u00edlkoviny: grilovan\u00e9 maso, s\u00fdry, tofu a dal\u0161\u00ed rostlinn\u00e9 alternativy\">B\u00edlkoviny: grilovan\u00e9 maso, s\u00fdry, tofu a dal\u0161\u00ed rostlinn\u00e9 alternativy<\/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\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Sacharidy_pecivo_brambory_prilohove_salaty\" title=\"Sacharidy: pe\u010divo, brambory, p\u0159\u00edlohov\u00e9 sal\u00e1ty\">Sacharidy: pe\u010divo, brambory, p\u0159\u00edlohov\u00e9 sal\u00e1ty<\/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\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Tuky_marinady_dipy\" title=\"Tuky: marin\u00e1dy, dipy\">Tuky: marin\u00e1dy, dipy<\/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\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Zelenina\" title=\"Zelenina\">Zelenina<\/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\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Ovoce\" title=\"Ovoce&nbsp;\">Ovoce&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Prakticke_tipy_jak_pri_grilovacce_usetrit_kalorie\" title=\"Praktick\u00e9 tipy, jak p\u0159i grilova\u010dce u\u0161et\u0159it kalorie?\">Praktick\u00e9 tipy, jak p\u0159i grilova\u010dce u\u0161et\u0159it kalorie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#Jak_grilovat_zdraveji_a_vyhnout_se_zdravotnim_obtizim\" title=\"Jak grilovat zdrav\u011bji a vyhnout se zdravotn\u00edm obt\u00ed\u017e\u00edm?\">Jak grilovat zdrav\u011bji a vyhnout se zdravotn\u00edm obt\u00ed\u017e\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-grilovacka-jak-si-ji-vychutnat-bez-zbytecnych-kalorii\/#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>Grilova\u010dky b\u011bhem tepl\u00fdch ve\u010der\u016f k l\u00e9tu prost\u011b neodmysliteln\u011b pat\u0159\u00ed. Bohu\u017eel jsou v\u0161ak st\u00e1le mezi n\u00e1mi i lid\u00e9, kter\u00fdm se jen <strong>p\u0159i pomy\u0161len\u00ed na stoly pln\u00e9 j\u00eddla d\u011bl\u00e1 hus\u00ed k\u016f\u017ee.<\/strong> Necht\u011bj\u00ed toti\u017e naru\u0161it sv\u016fj progres t\u00edm, \u017ee by do sebe bezhlav\u011b cpali v\u0161echny dobroty, kter\u00e9 na stole vid\u00ed. Opa\u010dn\u00fdm extr\u00e9mem jsou pak ti, kte\u0159\u00ed do sebe rvou v\u0161e bez rozmyslu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dne\u0161n\u00edm \u010dl\u00e1nku si proto jednou prov\u017edy vysv\u011btl\u00edme, \u017ee<strong> grilova\u010dek nen\u00ed pot\u0159eba se b\u00e1t. <\/strong>Uk\u00e1\u017eeme si toti\u017e, jak si m\u016f\u017eete snadno p\u0159ipravit j\u00eddlo, kter\u00e9 bude v souladu s b\u011b\u017en\u00fdm stravov\u00e1n\u00edm a perfektn\u011b zapadne do va\u0161eho p\u0159\u00edjmu. A neochud\u00edme v\u00e1s ani o tipy, jak\u00e1 z\u00e1kladn\u00ed hygienick\u00e1 pravidla dodr\u017eovat, abyste se <strong>vyhnuli zdravotn\u00edm obt\u00ed\u017e\u00edm, kter\u00e9 m\u016f\u017ee zp\u016fsobit<\/strong> t\u0159eba \u0161patn\u00e9 zach\u00e1zen\u00ed s masem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_pri_grilovani_nalozit_na_talir\"><\/span>Co si p\u0159i grilov\u00e1n\u00ed nalo\u017eit na tal\u00ed\u0159?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud nedodr\u017eujeme n\u011bjakou konkr\u00e9tn\u00ed dietu nebo specifick\u00fd stravovac\u00ed styl, jako je nap\u0159\u00edklad low-carb, m\u011bli bychom se i p\u0159i grilov\u00e1n\u00ed <strong>\u0159\u00eddit pravidly racion\u00e1ln\u00ed v\u00fd\u017eivy. S t\u00edm n\u00e1m m\u016f\u017ee pomoci t\u0159eba koncept zdrav\u00e9ho tal\u00ed\u0159e.<\/strong> Zjednodu\u0161en\u011b to znamen\u00e1, \u017ee by se n\u00e1m na tal\u00ed\u0159ku m\u011bly objevit v\u0161echny makro\u017eiviny v optim\u00e1ln\u00edm pom\u011bru. Ide\u00e1ln\u00ed tal\u00ed\u0159 p\u0159i grilov\u00e1n\u00ed by tak mohl obsahovat nap\u0159\u00edklad 2 pl\u00e1tky masa (cca 1\u20132 dlan\u011b), kousek pe\u010diva nebo jin\u00e9 sacharidov\u00e9 p\u0159\u00edlohy a v\u011bt\u0161\u00ed porci <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>. Pro lep\u0161\u00ed chu\u0165ov\u00fd z\u00e1\u017eitek m\u016f\u017eeme p\u0159idat i tro\u0161ku dipu, kter\u00fd je z\u00e1rove\u0148 zdrojem tuku, stejn\u011b jako marin\u00e1da na maso. Dob\u0159e m\u016f\u017ee fungovat t\u0159eba tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryba <\/a>s pe\u010den\u00fdmi brambory a grilovanou zeleninou. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I na grilu tak m\u016f\u017eete snadno vykouzlit <strong>vyv\u00e1\u017een\u00fd a zdrav\u00fd pokrm s optim\u00e1ln\u00edm pom\u011brem b\u00edlkovin, sacharid\u016f i tuk\u016f, po kter\u00e9m se budete c\u00edtit p\u0159\u00edjemn\u011b najeden\u00ed.<\/strong> Sna\u017ete se vyhnout situaci, kdy si p\u0159iprav\u00edte p\u0159epln\u011bn\u00fd tal\u00ed\u0159 ze v\u0161eho, co je k dispozici, nebo se nech\u00e1te zl\u00e1kat 500g steakem, po kter\u00e9m byste m\u011bli chu\u0165 odvalit se tak maxim\u00e1ln\u011b do postele, a ne si d\u00e1l u\u017e\u00edvat p\u0159\u00edjemn\u00fd den s p\u0159\u00e1teli nebo rodinou. Komplexn\u00ed j\u00eddlo obsahuj\u00edc\u00ed v\u0161echny makro\u017eiviny bude ur\u010dit\u011b lep\u0161\u00ed volbou.<\/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-877125832-1124x749.jpg\" alt=\"Co si p\u0159i grilov\u00e1n\u00ed nalo\u017eit na tal\u00ed\u0159?\" class=\"wp-image-385934\" style=\"width:843px;height:562px\" title=\"Co si p\u0159i grilov\u00e1n\u00ed nalo\u017eit na tal\u00ed\u0159?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-2048x1365.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=\"Bilkoviny_grilovane_maso_syry_tofu_a_dalsi_rostlinne_alternativy\"><\/span>B\u00edlkoviny: grilovan\u00e9 maso, s\u00fdry, tofu a dal\u0161\u00ed rostlinn\u00e9 alternativy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladem ka\u017ed\u00e9 grilova\u010dky jsou nepochybn\u011b <strong>b\u00edlkoviny.<\/strong> Nebo snad zn\u00e1te n\u011bkoho, kdo rozpaluje gril kv\u016fli tomu, aby si opekl hrst zeleniny? J\u00e1 tedy ur\u010dit\u011b ne. R\u016fzn\u00e1 masa, s\u00fdry a rostlinn\u00e9 alternativy se ov\u0161em <strong>li\u0161\u00ed jak sv\u00fdm slo\u017een\u00edm, tak i d\u00e9lkou grilov\u00e1n\u00ed. <\/strong>V tabulk\u00e1ch n\u00ed\u017ee si je proto bl\u00ed\u017ee rozebereme, abyste si dok\u00e1zali ud\u011blat lep\u0161\u00ed p\u0159edstavu, kter\u00fd kousek bude p\u0159\u00edmo pro v\u00e1s ten ide\u00e1ln\u00ed. Pokud se sna\u017e\u00edte zhubnout, vyb\u00edrejte takov\u00e9 zdroje b\u00edlkovin, kter\u00e9 maj\u00ed <strong>m\u00e9n\u011b tuku, a t\u00edm p\u00e1dem i ni\u017e\u0161\u00ed kalorickou hodnotu.<\/strong> Skv\u011blou volbou jsou tak <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a> nebo jin\u00e1 libov\u00e1 masa, p\u0159\u00edpadn\u011b s\u00fdry s ni\u017e\u0161\u00edm pod\u00edlem tuku. Naopak se sna\u017ete vyhnout tu\u010dn\u011bj\u0161\u00edmu masu a s\u00fdr\u016fm nebo pr\u016fmyslov\u011b vysoce zpracovan\u00fdm p\u00e1rk\u016fm \u010di klob\u00e1sk\u00e1m. Ty maj\u00ed \u010dasto n\u00edzk\u00fd pod\u00edl masa a vysok\u00fd obsah p\u0159\u00eddatn\u00fdch l\u00e1tek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u011bjte ov\u0161em na pam\u011bti, \u017ee uveden\u00e9 <strong>hodnoty se vztahuj\u00ed pouze na samotn\u00fd syrov\u00fd zdroj b\u00edlkovin. <\/strong>Nezapo\u010d\u00edt\u00e1v\u00e1me k tomu marin\u00e1du, do kter\u00e9 nap\u0159\u00edklad maso nalo\u017e\u00edte. Pokud pl\u00e1tek ku\u0159ec\u00edch prsou vykoupete v oleji a nenech\u00e1te ho okapat, m\u016f\u017ee se celkov\u00e1 kalorick\u00e1 hodnota v\u00fdrazn\u011b zv\u00fd\u0161it. U ka\u017ed\u00e9ho zdroje b\u00edlkovin uv\u00e1d\u00edme nav\u00edc i p\u0159ibli\u017enou dobu, po kterou by m\u011bl kousek z\u016fstat na grilu, aby se dostate\u010dn\u011b propekl. Vn\u00edmejte tyto \u00fadaje pouze jako orienta\u010dn\u00ed. <strong>Doba celkov\u00e9ho prope\u010den\u00ed se bude v z\u00e1vislosti na tlou\u0161\u0165ce masa a teplot\u011b grilu li\u0161it. <\/strong>Stejn\u011b tak se bude m\u011bnit podle toho, jestli grilujete p\u0159\u00edmo na ohni nebo v alobalu. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Maso \u2013\u2060 nutri\u010dn\u00ed hodnoty na 100 g a p\u0159ibli\u017en\u00e1 d\u00e9lka grilov\u00e1n\u00ed<\/h3>\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><strong>Druh masa<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Orienta\u010dn\u00ed doba p\u0159\u00edpravy na rozp\u00e1len\u00e9m grilu<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed prso<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed stehno bez kosti a k\u016f\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20135 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vep\u0159ov\u00e1 krkovice bez kosti (libov\u00e1)<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 minuty z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vep\u0159ov\u00e1 panenka (libov\u00e1)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 minuty na ka\u017ed\u00e9 ze 4 stran<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u011bz\u00ed sv\u00ed\u010dkov\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">125 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 minuty z ka\u017ed\u00e9 strany (\u010das z\u00e1vis\u00ed na stupni prope\u010den\u00ed, kter\u00fd chcete)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u011bz\u00ed \u017eebra (lehce od\u0159ezan\u00fd tuk)<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 hodinu na m\u00e9n\u011b rozp\u00e1len\u00e9m grilu<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ryby a mo\u0159sk\u00e9 plody \u2013\u2060 nutri\u010dn\u00ed hodnoty na 100 g a p\u0159ibli\u017en\u00e1 d\u00e9lka grilov\u00e1n\u00ed<\/h3>\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><strong>Druh masa<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Doba p\u0159\u00edpravy na rozp\u00e1len\u00e9m grilu<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pstruh<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u20136 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" class=\"ek-link\">Losos<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">206 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6\u20138 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Krevety<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133 minuty z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0148\u00e1k<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20136 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Til\u00e1pie<\/td><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">cca 5 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Makrela<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u20137 minut z ka\u017ed\u00e9 strany<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">S\u00fdry a rostlinn\u00e9 alternativny masa \u2013\u2060 nutri\u010dn\u00ed hodnoty na 100 g a p\u0159ibli\u017en\u00e1 d\u00e9lka grilov\u00e1n\u00ed<\/h3>\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><strong>Druh pokrmu<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Energetick\u00e1 hodnota<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>B\u00edlkoviny<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sacharidy<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tuky<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Doba p\u0159\u00edpravy na rozp\u00e1len\u00e9m grilu<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (pr\u016fm\u011br)<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20133 minuty z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> (pr\u016fm\u011br)<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">cca 4 minuty z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Seitan<\/a> (pr\u016fm\u011br)<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4\u20135 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hermel\u00edn<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hermel\u00edn se sn\u00ed\u017een\u00fdm obsahem tuku<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u201310 minut z ka\u017ed\u00e9 strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haloumi<\/td><td class=\"has-text-align-center\" data-align=\"center\">321 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 minut z ka\u017ed\u00e9 strany<\/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=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg\" alt=\"\" class=\"wp-image-385952\" style=\"width:843px;height:561px\" title=\"Grilovan\u00e9 s\u00fdry a jejich kalorick\u00e1 hodnota\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-2048x1363.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=\"Sacharidy_pecivo_brambory_prilohove_salaty\"><\/span>Sacharidy: pe\u010divo, brambory, p\u0159\u00edlohov\u00e9 sal\u00e1ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b b\u00edlkovin by v\u00e1m na tal\u00ed\u0159i rozhodn\u011b nem\u011bly chyb\u011bt ani sacharidy, kter\u00e9 <strong>slou\u017e\u00ed jako prim\u00e1rn\u00ed zdroj energie <\/strong>a jsou b\u011b\u017enou sou\u010d\u00e1st\u00ed zdrav\u00e9ho a vyv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku. Asi v\u00e1s nep\u0159ekvap\u00ed, kdy\u017e se p\u0159i grilov\u00e1n\u00ed objev\u00ed na stole klasika v podob\u011b pe\u010diva. To m\u016f\u017ee b\u00fdt u\u017e ale ob\u010das nuda. Zkuste ho proto alespo\u0148 lehce op\u00e9ct na ohni. Nen\u00ed ov\u0161em na \u0161kodu p\u0159ipravit si taky t\u0159eba pe\u010den\u00e9 brambory \u010di bat\u00e1ty v alobalu nebo popelu. Stejn\u011b tak jsou skv\u011blou volbou<strong> vychlazen\u00e9 sal\u00e1ty, <\/strong>kter\u00e9 z\u00e1rove\u0148 osv\u011b\u017e\u00ed.&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 is-style-default\"><strong>Jak si p\u0159ipravit sal\u00e1t ke grilovan\u00fdm pokrm\u016fm?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1klad m\u016f\u017eou tvo\u0159it <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/brown-bulgur-wheat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a> nebo t\u0159eba j\u00e1hly.&nbsp;<\/li>\n\n\n\n<li>Nesm\u00ed chyb\u011bt ani \u010derstv\u00e1 nebo sterilovan\u00e1 zelenina.<\/li>\n\n\n\n<li>Pro zpest\u0159en\u00ed m\u016f\u017eete p\u0159idat s\u00fdr, jako je balk\u00e1n nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/feta-syr-cs\/\" class=\"ek-link\">feta<\/a>.<\/li>\n\n\n\n<li>P\u0159idat m\u016f\u017eete i <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>, jako jsou u\u017e hotov\u00e9 <a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fazole<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-cizrna-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cizrna<\/a>.&nbsp;<\/li>\n\n\n\n<li>Dochucujte <a href=\"https:\/\/gymbeam.cz\/koreni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ko\u0159en\u00edm<\/a>, kapkou octa nebo <a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, jogurtem \u010di zakysanou smetanou.<\/li>\n\n\n\n<li>Nechte vychladit a m\u016f\u017eete pod\u00e1vat t\u0159eba k hotov\u00e9mu grilovan\u00e9mu masu.&nbsp;<\/li>\n\n\n\n<li>Pokud ov\u0161em chcete j\u00eddlo odleh\u010dit, m\u016f\u017eete s\u00e1hnout jen po zeleninov\u00e9m sal\u00e1tu s lehkou z\u00e1livkou, sacharidy pak p\u0159\u00edpadn\u011b dopln\u00edte jinak.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidov\u00e1 p\u0159\u00edloha by m\u011bla p\u0159i grilov\u00e1n\u00ed odpov\u00eddat <strong>cca 1<\/strong><strong>\u2013\u2060<\/strong><strong>2 hrstem. <\/strong>Pokud budete j\u00edst nap\u0159\u00edklad v\u00fd\u0161e popsan\u00fd sal\u00e1t, myslete na to, \u017ee mohou b\u00fdt sou\u010d\u00e1st\u00ed i v\u011bt\u0161\u00ed kousky zeleniny, a tak se nemus\u00edte b\u00e1t nalo\u017eit si o n\u011bco v\u011bt\u0161\u00ed porci.&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 is-style-default\"><strong>Inspirovat se m\u016f\u017eete t\u0159eba na\u0161imi recepty:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-svezi-bylinkovy-salat-tabbouleh-s-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tabbouleh s quinoou<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tradicni-bramborovy-salat-ve-fit-verzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Bramborov\u00fd sal\u00e1t<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-recky-zeleninovy-salat-s-testovinami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0158eck\u00fd sal\u00e1t s t\u011bstovinami<\/strong><\/a><\/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\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg\" alt=\"Sal\u00e1tov\u00e9 p\u0159\u00edlohy p\u0159i grilov\u00e1n\u00ed\" class=\"wp-image-385967\" style=\"width:843px;height:562px\" title=\"Sal\u00e1tov\u00e9 p\u0159\u00edlohy p\u0159i grilov\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tuky_marinady_dipy\"><\/span>Tuky: marin\u00e1dy, dipy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b samotn\u00e9ho masa, jeho <a href=\"https:\/\/gymbeam.cz\/hotova-jidla\" target=\"_blank\" aria-label=\"rostlinn\u00fdch alternativ a s\u00fdr\u016f (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdch alternativ<\/a> a s\u00fdr\u016f najdeme na grilova\u010dce i dal\u0161\u00ed <strong>zdroje tuku ve form\u011b marin\u00e1d a dip\u016f. <\/strong>Nen\u00ed nic neobvykl\u00e9ho, \u017ee se t\u0159eba maso nakl\u00e1d\u00e1 do sm\u011bsi oleje, \u010desneku a bylinek. Do jist\u00e9 m\u00edry m\u016f\u017ee takov\u00e1 marin\u00e1da pomoci sn\u00ed\u017eit vznik rakovinotvorn\u00fdch l\u00e1tek b\u011bhem grilov\u00e1n\u00ed. Tuk z marin\u00e1dy tak\u00e9 pom\u00e1h\u00e1 zamezit p\u0159ichyt\u00e1v\u00e1n\u00ed pokrm\u016f k m\u0159\u00ed\u017ece grilu \u010di alobalu. Neznamen\u00e1 to ov\u0161em, \u017ee ho tam mus\u00ed b\u00fdt velk\u00e9 mno\u017estv\u00ed. Pokud pou\u017e\u00edv\u00e1te grilovac\u00ed t\u00e1cky, <strong>nem\u011blo by se na nich maso v oleji koupat. <\/strong>Ne\u017e ho na gril d\u00e1te, nechte ho okapat, p\u0159\u00edpadn\u011b si p\u0159i vysou\u0161en\u00ed pomozte such\u00fdmi pap\u00edrov\u00fdmi ut\u011brkami. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obdobn\u011b m\u016f\u017eete postupovat i u marinovan\u00e9 zeleniny, kterou nejprve vysypete na pap\u00edrovou ut\u011brku, <strong>odstran\u00edte p\u0159ebyte\u010dn\u00fd olej <\/strong>a a\u017e pak nech\u00e1te grilovat. Alternativou m\u016f\u017ee b\u00fdt nap\u0159\u00edklad jogurtov\u00e1 marin\u00e1da, kter\u00e1 obsahuje v\u00fdrazn\u011b m\u00e9n\u011b tuku a kalori\u00ed. Tu pak z masa nemus\u00edte nijak odstra\u0148ovat. Nev\u00fdhodou m\u016f\u017ee b\u00fdt, \u017ee se snadn\u011bji p\u0159ichyt\u00e1v\u00e1 na grilu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b je to i s dipy. Pokud nechcete, aby v\u00e1m p\u0159idaly do energetick\u00e9ho p\u0159\u00edjmu pomalu v\u00edce kalori\u00ed ne\u017e samotn\u00e9 maso, s\u00e1hn\u011bte po t\u011bch <strong>s jogurtov\u00fdm \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohov\u00fdm <\/a>z\u00e1kladem. <\/strong>Dobrou volbou jsou i dipy ze zakysan\u00e9 smetany. V\u017edy sta\u010d\u00ed p\u0159idat jen bylinky, s\u016fl, \u010desnek a pep\u0159, p\u0159\u00edpadn\u011b ko\u0159en\u00ed, kter\u00e9 m\u00e1te r\u00e1di, a lahodn\u00fd dom\u00e1c\u00ed dip je na stole. Dobrou volbou je i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kecup-slazeny-stevii-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ke\u010dup<\/strong><\/a><strong> nebo ho\u0159\u010dice, <\/strong>p\u0159\u00edpadn\u011b na\u0161e <strong>ZERO om\u00e1\u010dky, jako je <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>barbecue<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zero-omacka-medovo-horcicna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>medovo-ho\u0159\u010di\u010dn\u00e1<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-sweet-chilli-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sweet chilli<\/strong><\/a><strong> \u010di <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zero-omacka-kari-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kari<\/strong><\/a><strong>. <\/strong>Pokud nechcete dipem p\u0159\u00edli\u0161 nav\u00fd\u0161it sv\u016fj p\u0159\u00edjem, vyhn\u011bte se t\u011bm, kter\u00e9 maj\u00ed majon\u00e9zov\u00fd z\u00e1klad.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zelenina\"><\/span>Zelenina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">Zelenina <\/a>je nejen skv\u011bl\u00fdm zdrojem vl\u00e1kniny, ale tak\u00e9 pomocn\u00edkem, d\u00edky kter\u00e9mu <strong>napln\u00edte tal\u00ed\u0159 j\u00eddlem, ani\u017e byste p\u0159\u00edli\u0161 zv\u00fd\u0161ili kalorickou hodnotu cel\u00e9ho pokrmu.<\/strong> Na grilova\u010dce se nej\u010dast\u011bji objevuj\u00ed ty druhy, kter\u00e9 maj\u00ed zrovna sez\u00f3nu. V l\u00e9t\u011b jsou to nap\u0159\u00edklad raj\u010data, papriky, okurky, lilek \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/cuketa-cs\/\" class=\"ek-link\">cukety<\/a>. V\u0161echny tyto druhy <strong>nemaj\u00ed na 100 g v\u00edce ne\u017e 40 kcal. <\/strong>Z mno\u017estv\u00ed tak nemus\u00edte m\u00edt v\u016fbec obavy a klidn\u011b si naberte v\u011bt\u0161\u00ed porci. Na pozoru se m\u011bjte pouze v p\u0159\u00edpad\u011b, \u017ee byla grilovan\u00e1 zelenina nalo\u017eena v oleji, kv\u016fli \u010demu\u017e by <strong>mohla obsahovat v\u00edce tuku.<\/strong> Sna\u017ete se proto s\u00e1hnout rad\u011bji po \u010derstv\u00e9 zelenin\u011b, p\u0159\u00edpadn\u011b volit z grilu kousky, kter\u00e9 byly zbaveny v\u011bt\u0161iny oleje nap\u0159\u00edklad pap\u00edrov\u00fdm ubrouskem. <\/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=\"Ovoce\"><\/span>Ovoce&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de by to po grilovan\u00e9m j\u00eddle cht\u011blo i n\u011bjakou sladkou te\u010dku? Tentokr\u00e1t zapome\u0148te na hutn\u00e9 dezerty, kter\u00e9 by je\u0161t\u011b v\u00edce zat\u00ed\u017eily tr\u00e1ven\u00ed. <strong>S\u00e1hn\u011bte rad\u011bji po ovoci.<\/strong> I to si toti\u017e m\u016f\u017eete p\u0159ipravit na grilu. Na ohni chutnaj\u00ed skv\u011ble p\u0159edev\u0161\u00edm druhy, kter\u00e9 <strong>obsahuj\u00ed v\u00edce cukru, <\/strong>jako je t\u0159eba ananas \u010di ban\u00e1n. Ty v\u00e1m na povrchu vytvo\u0159\u00ed lahodnou <strong>karamelovou krusti\u010dku.<\/strong> M\u016f\u017eete ov\u0161em pou\u017e\u00edt v\u00edce r\u016fzn\u00fdch kousk\u016f, nap\u00edchat je na ocelovou ty\u010dku a vychutnat si sladk\u00fd \u0161p\u00edz. Kdy\u017e ho je\u0161t\u011b dopln\u00edte o dom\u00e1c\u00ed<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/proteinova-zmrzlina-protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinovou zmrzlinu<\/strong><\/a><strong>, <\/strong>m\u00e1te vyv\u00e1\u017een\u00fd dezert, kter\u00fd chutn\u00e1 jako z luxusn\u00ed restaurace.&nbsp;<\/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-834060368-1124x749.jpg\" alt=\"Grilovan\u00e9 ovoce jako dezert\" class=\"wp-image-385983\" style=\"width:843px;height:562px\" title=\"Grilovan\u00e9 ovoce jako dezert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-2048x1365.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=\"Prakticke_tipy_jak_pri_grilovacce_usetrit_kalorie\"><\/span>Praktick\u00e9 tipy, jak p\u0159i grilova\u010dce u\u0161et\u0159it kalorie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne\u017e maso d\u00e1te na gril, <strong>nechte z n\u011bj okapat olej,<\/strong> abyste se zbavili p\u0159ebyte\u010dn\u00e9ho tuku. D\u00e1le u\u017e ho nepot\u00edrejte.<\/li>\n\n\n\n<li>Skv\u011ble m\u016f\u017ee fungovat tak\u00e9 <strong>jogurtov\u00e1 marin\u00e1da<\/strong> na maso.&nbsp;<\/li>\n\n\n\n<li>Volte <strong>m\u00e9n\u011b tu\u010dn\u00e9 zdroje b\u00edlkovin.&nbsp;<\/strong><\/li>\n\n\n\n<li>P\u0159ipravujte<strong> maso v alobalu,<\/strong> kam sta\u010d\u00ed d\u00e1t minimum tuku.&nbsp;<\/li>\n\n\n\n<li>Pokud m\u00e1te chu\u0165 na burger z tu\u010dn\u011bj\u0161\u00edho masa, klidn\u011b si ho dejte, kdy\u017e se v\u00e1m bude hodit do va\u0161eho celkov\u00e9ho denn\u00edho p\u0159\u00edjmu. P\u0159\u00edpadn\u011b si m\u016f\u017eete klidn\u011b d\u00e1t jen<strong> men\u0161\u00ed porci. <\/strong>N\u011bkdo v\u00e1m m\u016f\u017ee doporu\u010dovat, \u017ee se daj\u00ed nap\u0159\u00edklad m\u00edsto pe\u010diva pou\u017e\u00edt listy sal\u00e1tu a podobn\u011b. Asi v\u00e1s ale nep\u0159ekvap\u00ed, \u017ee sal\u00e1t nikdy nebude chutnat jako pe\u010divo. Ne\u017e vym\u00fd\u0161let m\u00e9n\u011b chutn\u00e9 alternativy, bude ur\u010dit\u011b lep\u0161\u00ed z\u00e1\u017eitek dop\u0159\u00e1t si men\u0161\u00ed porci origin\u00e1ln\u00edho burgeru. P\u0159ipravit ho m\u016f\u017eete t\u0159eba podle na\u0161eho receptu <a href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-stavnaty-kureci-burger-s-avokadem-a-jogurtovym-dresinkem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160\u0165avnat\u00fd ku\u0159ec\u00ed burger s avok\u00e1dem a jogurtov\u00fdm dresinkem.<\/strong><\/a><\/li>\n\n\n\n<li>Nezapome\u0148te na <strong>zeleninu a r\u016fzn\u00e9 sal\u00e1ty. <\/strong>Op\u011bt se vyhn\u011bte velk\u00fdm d\u00e1vk\u00e1m olejov\u00fdch z\u00e1livek a marin\u00e1d.&nbsp;<\/li>\n\n\n\n<li>Jezte tvarohov\u00e9 dipy nebo <a href=\"https:\/\/gymbeam.cz\/omacky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ZERO om\u00e1\u010dky<\/strong><\/a><strong>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Myslete na to, \u017ee se <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010d\u00edtaj\u00ed i n\u00e1poje<\/a>. Jedno 0,5l pivo m\u016f\u017ee m\u00edt stejn\u011b kalori\u00ed jako 200 g ku\u0159ec\u00edch prsou, kter\u00e1 v\u00e1s ale rozhodn\u011b v\u00edce zasyt\u00ed. Volte proto chyt\u0159e.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto jednoduch\u00e9 tipy v\u00e1m <strong>mohou pomoci u\u0161et\u0159it kalorie<\/strong> a sestavit si z grilovan\u00fdch dobrot vyv\u00e1\u017een\u00fd tal\u00ed\u0159. Pokud m\u00e1te ov\u0161em nastaven\u00fd po\u010det kalori\u00ed, kter\u00e9 byste za den m\u011bli sn\u00edst, je dobr\u00e9 s t\u00edm p\u0159i grilov\u00e1n\u00ed po\u010d\u00edtat. Kdy\u017e v\u00edte, \u017ee si ve\u010der budete cht\u00edt d\u00e1t v\u011bt\u0161\u00ed porci j\u00eddla, p\u0159\u00edpadn\u011b ji doplnit i n\u011bjak\u00fdm drinkem, je dobr\u00e9<strong> zohled\u0148ovat to ve sv\u00e9m p\u0159\u00edjmu b\u011bhem cel\u00e9ho dne a zmen\u0161it porci ob\u011bdu, sn\u00eddan\u011b nebo vynechat odpoledn\u00ed sva\u010dinu.<\/strong> Chybu neud\u011bl\u00e1te ani v p\u0159\u00edpad\u011b, \u017ee na grilova\u010dku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-zhubnout-pomoci-chuze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vyraz\u00edte p\u011b\u0161ky<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na kole<\/a>. Zv\u00fd\u0161\u00edte tak sv\u016fj v\u00fddej b\u011bhem dne a je\u0161t\u011b v\u00e1m zaslou\u017een\u00e9 grilovan\u00e9 dobroty budou po v\u00fdkonu i v\u00edce chutnat.&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\">Jak se m\u016f\u017ee kaloricky li\u0161it napln\u011bn\u00fd tal\u00ed\u0159 na grilova\u010dce?<\/h3>\n\n\n\n<p>Pro lep\u0161\u00ed p\u0159edstavu si porovn\u00e1me dva r\u016fzn\u00e9 tal\u00ed\u0159e na grilova\u010dce, kter\u00e9 mohou na pohled <strong>vypadat objemem j\u00eddla t\u00e9m\u011b\u0159 toto\u017en\u011b,<\/strong> ale z\u00e1sadn\u011b se li\u0161\u00ed kalorickou hodnotou (v\u0161echny hodnoty jsou po\u010d\u00edt\u00e1ny v syrov\u00e9m stavu). I kdy\u017e m\u016f\u017ee 2. verze vypadat na tal\u00ed\u0159i jako v\u011bt\u0161\u00ed, m\u00e1 t\u00e9m\u011b\u0159 polovi\u010dn\u00ed mno\u017estv\u00ed kalori\u00ed. Bu\u010fte tedy obez\u0159etn\u00ed p\u0159i v\u00fdb\u011bru konkr\u00e9tn\u00edch grilovan\u00fdch dobrot, abyste nev\u011bdomky nesn\u011bdli b\u011bhem jednoho j\u00eddla v\u011bt\u0161inu sv\u00e9ho celodenn\u00edho p\u0159\u00edd\u011blu kalori\u00ed.&nbsp;<\/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\">\n<h3 class=\"wp-block-heading\">1. verze<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 g vep\u0159ov\u00e9 krkovice (nalo\u017een\u00e9 v oleji, na mase z\u016fstane cca 10 ml)&nbsp;<\/li>\n\n\n\n<li>120 g hermel\u00ednu v alobalu (lehce pot\u0159en\u00fd olejem, cca 5 ml)<\/li>\n\n\n\n<li>30 ml dipu z majon\u00e9zy a \u010desneku&nbsp;<\/li>\n\n\n\n<li>100 g pe\u010diva<\/li>\n<\/ul>\n\n\n\n<p><strong>Nutri\u010dn\u00ed hodnoty: 55 g b\u00edlkovin, 49 g sacharid\u016f, 87 g tuku, 4 g vl\u00e1kniny, 1207 kcal<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-h3\">2. verze<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>160 g pstruha grilovan\u00e9ho v alobalu (s 4g kouskem m\u00e1sla)<\/li>\n\n\n\n<li>\u00bd (50 g) light hermel\u00ednu (lehce pot\u0159en\u00fd olejem, cca 3 ml)<\/li>\n\n\n\n<li>30 ml <a href=\"https:\/\/gymbeam.cz\/bezkaloricka-omacka-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ZERO OM\u00c1\u010cKY barbecue<\/a><\/li>\n\n\n\n<li>zeleninov\u00fd sal\u00e1t s <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kuskus-cs\/\" class=\"ek-link\">kuskusem <\/a>(100 g raj\u010dat, 50 g papriky, 100 g okurky, 40 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/wholemeal-couscous-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskusu<\/a>, octov\u00e1 z\u00e1livka)<\/li>\n<\/ul>\n\n\n\n<p><strong>Nutri\u010dn\u00ed hodnoty: 48 g b\u00edlkovin, 37 g sacharid\u016f, 32 g tuku, 4 g vl\u00e1kniny, 636 kcal<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"824\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg\" alt=\"Grilovan\u00e1 ryba v alobalu m\u00e1 ni\u017e\u0161\u00ed obsah tuku a kalori\u00ed\" class=\"wp-image-385998\" style=\"width:843px;height:618px\" title=\"Grilovan\u00e1 ryba v alobalu m\u00e1 ni\u017e\u0161\u00ed obsah tuku a kalori\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-400x293.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1536x1126.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-2048x1501.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=\"Jak_grilovat_zdraveji_a_vyhnout_se_zdravotnim_obtizim\"><\/span>Jak grilovat zdrav\u011bji a vyhnout se zdravotn\u00edm obt\u00ed\u017e\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalorie a chu\u0165 ale nejsou to jedin\u00e9, co byste p\u0159i grilov\u00e1n\u00ed m\u011bli \u0159e\u0161it. Je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed je kl\u00e1st d\u016fraz na <strong>spr\u00e1vn\u00e9 zach\u00e1zen\u00ed s ingrediencemi a celkov\u00e9 hygienick\u00e9 n\u00e1vyky. <\/strong>Ty v\u00e1m pomohou vyhnout se nap\u0159\u00edklad zdravotn\u00edm obt\u00ed\u017e\u00edm, kter\u00e9 by mohly p\u0159i \u0161patn\u00fdch postupech nastat. Sepsali jsme pro v\u00e1s proto ty nejd\u016fle\u017eit\u011bj\u0161\u00ed z\u00e1sady, kter\u00fdch byste se m\u011bli p\u0159i ka\u017ed\u00e9 grilova\u010dce dr\u017eet:&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159edt\u00edm i potom, co sah\u00e1te na suroviny, si <strong>um\u00fdvejte ruce alespo\u0148 20 sekund <\/strong>teplou vodou, ide\u00e1ln\u011b i m\u00fddlem.&nbsp;<\/li>\n\n\n\n<li>Ruce by si m\u011bli p\u0159ed j\u00eddlem um\u00fdt v\u0161ichni, kte\u0159\u00ed s v\u00e1mi stoluj\u00ed. Vzhledem k tomu, \u017ee se p\u0159i grilov\u00e1n\u00ed na j\u00eddlo na stole \u010dasto sah\u00e1 rukama, je pot\u0159eba dodr\u017eovat p\u0159\u00edsn\u011bj\u0161\u00ed hygienick\u00e1 opat\u0159en\u00ed a p\u0159izp\u016fsobit tomu podm\u00ednky.&nbsp;<\/li>\n\n\n\n<li><strong>Vyhn\u011bte se k\u0159\u00ed\u017eov\u00e9 kontaminaci.<\/strong> Nepou\u017e\u00edvejte stejn\u00e9 n\u00e1dob\u00ed (n\u016f\u017e, prk\u00fdnko atd.) pro p\u0159\u00edpravu odli\u0161n\u00fdch surovin, nap\u0159\u00edklad masa a pe\u010diva. Stejn\u011b tak odd\u011blujte tyto suroviny i p\u0159i skladov\u00e1n\u00ed. Pomoci v\u00e1m s t\u00edm m\u016f\u017ee n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spravne-skladovat-potraviny-aby-vydrzely-co-nejdele\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spr\u00e1vn\u011b skladovat potraviny, aby vydr\u017eely co nejd\u00e9le.<\/strong><\/a><\/li>\n\n\n\n<li><strong>P\u0159i samotn\u00e9m grilov\u00e1n\u00ed nepou\u017e\u00edvejte stejn\u00e9 n\u00e1dob\u00ed a p\u0159\u00edbory na pr\u00e1ci se syrov\u00fdm a hotov\u00fdm masem.<\/strong> Pokud budete nap\u0159\u00edklad stejnou vidli\u010dkou ot\u00e1\u010det z\u00e1rove\u0148 syrov\u00e9 i upe\u010den\u00e9 maso, mohou se do hotov\u00e9ho dostat bakterie (nap\u0159. Salmonella) ze syrov\u00e9ho masa, kter\u00e1 by mohla m\u00edt na sv\u011bdom\u00ed zdravotn\u00ed obt\u00ed\u017ee.&nbsp;<\/li>\n\n\n\n<li>Nepot\u00edrejte ke konci grilov\u00e1n\u00ed maso marin\u00e1dou, ve kter\u00e9 bylo syrov\u00e9 maso. Op\u011bt by <strong>mohlo doj\u00edt k p\u0159enosu bakteri\u00ed.<\/strong><\/li>\n\n\n\n<li>Pou\u017e\u00edvejte <strong>teplotn\u011b stabiln\u00ed tuk, <\/strong>jako je nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0159epkov\u00fd olej<\/strong><\/a><strong>.<\/strong>&nbsp;<\/li>\n\n\n\n<li>P\u0159i stolov\u00e1n\u00ed nenech\u00e1vejte del\u0161\u00ed dobu na slunci majon\u00e9zov\u00e9 dipy a ml\u00e9\u010dn\u00e9 v\u00fdrobky, aby se nezkazily.&nbsp;<\/li>\n\n\n\n<li>P\u0159i rozd\u011bl\u00e1v\u00e1n\u00ed ohn\u011b pou\u017e\u00edvejte <strong>zdravotn\u011b nez\u00e1vadn\u00e9 podpalova\u010de.<\/strong> Nepou\u017e\u00edvejte benz\u00edn ani naftu.&nbsp;<\/li>\n\n\n\n<li>Kupujte <strong>kvalitn\u00ed maso,<\/strong> u kter\u00e9ho zn\u00e1te i p\u016fvod. Na n\u011bkter\u00e9 druhy, jako je t\u0159eba <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00ed<\/a>, ani nebudete pot\u0159ebovat \u017e\u00e1dnou marin\u00e1du, vysta\u010d\u00edte si se sol\u00ed a pep\u0159em. A pokud p\u0159eci jen preferujete nalo\u017een\u00e9 maso, p\u0159ipravte si marin\u00e1du sami doma a nekupujte u\u017e namarinovan\u00e9 maso, kde nev\u00edte, co obsahuje a v jak\u00e9m stavu bylo nalo\u017eeno. <\/li>\n\n\n\n<li>Maso d\u00e1vejte na rozp\u00e1len\u00fd gril, ve kter\u00e9m udr\u017eujete teplotu. Netrapte ho na p\u0159\u00edli\u0161 dlouho na m\u00edrn\u00e9m ohni, abyste z n\u011bj nem\u011bli podr\u00e1\u017eku.&nbsp;<\/li>\n\n\n\n<li>Dejte v\u017edy pozor, aby nap\u0159. <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed maso<\/a><strong> nebylo syrov\u00e9. <\/strong>Teplotu m\u016f\u017eete kontrolovat teplom\u011brem. Pokud ho nem\u00e1te, p\u0159ed pod\u00e1v\u00e1n\u00edm kousky v nejtlust\u0161\u00edm m\u00edst\u011b nakrojte a zkontrolujte, jestli jsou dostate\u010dn\u011b prope\u010den\u00e9. P\u0159i p\u0159\u00edprav\u011b v\u00e1m mohou pomoci orienta\u010dn\u00ed doby grilov\u00e1n\u00ed, kter\u00e9 jsme v\u00fd\u0161e rozepsali pro jednotliv\u00e9 druhy masa.&nbsp;<\/li>\n\n\n\n<li>Maso se sna\u017ete po tepeln\u00e9 \u00faprav\u011b co nejd\u0159\u00edve sn\u00edst, aby <strong>nest\u00e1lo dlouho na stole.<\/strong><\/li>\n\n\n\n<li>J\u00eddlo na stole m\u011bjte zakryt\u00e9, aby na n\u011bj<strong> nesedal hmyz, <\/strong>kter\u00fd m\u016f\u017ee p\u0159en\u00e1\u0161et bakterie. Pe\u010divo nechte v s\u00e1\u010dc\u00edch nebo p\u0159es n\u011bj dejte \u010distou ut\u011brku, misky se sal\u00e1tem m\u016f\u017eete p\u0159ikr\u00fdt pokli\u010dkou a maso zase snadno zakryjete alobalem.<\/li>\n\n\n\n<li>Po ka\u017ed\u00e9m grilov\u00e1n\u00ed <strong>gril o\u010dist\u011bte,<\/strong> aby byl zase hezky p\u0159ipraven\u00fd na p\u0159\u00edpravu dal\u0161\u00edch pokrm\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg\" alt=\"Jak grilovat zdrav\u011bji a vyhnout se zdravotn\u00edm obt\u00ed\u017e\u00edm?\" class=\"wp-image-386013\" style=\"width:843px;height:563px\" title=\"Jak grilovat zdrav\u011bji a vyhnout se zdravotn\u00edm obt\u00ed\u017e\u00edm?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak sn\u00ed\u017eit riziko vzniku rakovinotvorn\u00fdch l\u00e1tek?<\/h3>\n\n\n\n<p>Nen\u00ed tajemstv\u00edm, \u017ee p\u0159i grilov\u00e1n\u00ed <strong>vznikaj\u00ed tak\u00e9 rakovinotvorn\u00e9 l\u00e1tky,<\/strong> mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad HCA (heterocyklick\u00e9 aminy) a PAH (polycyklick\u00e9 aromatick\u00e9 uhlovod\u00edky). Tyto l\u00e1tky jsou tzv. mutagenn\u00ed, co\u017e znamen\u00e1, \u017ee mohou zp\u016fsobit zm\u011bny v DNA, kter\u00e9 pak souvisej\u00ed s potenci\u00e1ln\u011b vy\u0161\u0161\u00edm rizikem rozvoje ur\u010dit\u00fdch typ\u016f rakoviny (zejm\u00e9na za\u017e\u00edvac\u00edho traktu). <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>HCA <\/strong>vznik\u00e1 reakc\u00ed aminokyselin, cukru, kreatinu a kreatininu za vysok\u00e9 teploty.<\/li>\n\n\n\n<li><strong>PAU<\/strong> se tvo\u0159\u00ed t\u00edm, jak tuk a \u0161\u0165\u00e1va z grilovan\u00e9ho masa odkap\u00e1v\u00e1 do ohn\u011b, co\u017e zp\u016fsob\u00ed kou\u0159. Ten pak obsahuje zm\u00edn\u011bn\u00e9 PAU, kter\u00e9 se usazuj\u00ed na povrchu masa.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z tohoto pohledu m\u016f\u017ee b\u00fdt grilov\u00e1n\u00ed jedn\u00edm z nejm\u00e9n\u011b vhodn\u00fdch zp\u016fsob\u016f p\u0159\u00edpravy masa. Tyto potenci\u00e1ln\u011b \u0161kodliv\u00e9 l\u00e1tky toti\u017e <strong>vznikaj\u00ed p\u0159i vysok\u00fdch teplot\u00e1ch, <\/strong>kdy se maso p\u0159ipaluje. Nejv\u00edce karcinogenn\u00edch l\u00e1tek obsahuje nap\u0159\u00edklad grilovan\u00e1 slanina a hned potom vep\u0159ov\u00e9 maso. <span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/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 is-style-default\"><strong>Jak vznik t\u011bchto l\u00e1tek minimalizovat?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sna\u017ete se proto p\u0159ipravovat rad\u011bji <strong>libov\u011bj\u0161\u00ed kusy<\/strong> a od\u0159e\u017ete p\u0159ed tepelnou \u00fapravou viditeln\u00fd tuk.&nbsp;<\/li>\n\n\n\n<li>V\u00fdskyt nebezpe\u010dn\u00fdch l\u00e1tek sn\u00ed\u017e\u00edte tak\u00e9<strong> pou\u017eit\u00edm marin\u00e1dy.<\/strong> Skv\u011blou kombinac\u00ed je teplotn\u011b stabiln\u00ed olej s bylinkami, \u010desnekem a ko\u0159en\u00edm.&nbsp;<\/li>\n\n\n\n<li>Mno\u017estv\u00ed necht\u011bn\u00fdch l\u00e1tek sn\u00ed\u017e\u00edte tak\u00e9 t\u00edm, \u017ee budete maso pravideln\u011b pot\u00edrat marin\u00e1dou (nepou\u017e\u00edvejte ov\u0161em tu, ve kter\u00e9 jste m\u011bli syrov\u00e9 maso, aby se v\u00e1m do hotov\u00e9ho kousku nedostaly bakterie.&nbsp;<\/li>\n\n\n\n<li>Maso obracejte, aby se nep\u0159ipalovalo. P\u0159\u00edpadn\u00e9 p\u0159ip\u00e1leniny odstra\u0148te co nejd\u0159\u00edve z grilu.&nbsp;<\/li>\n\n\n\n<li>Ide\u00e1ln\u00ed je <strong>m\u00edt maso na grilu co nejkrat\u0161\u00ed dobu.<\/strong> Prioritou je ale samoz\u0159ejm\u011b dostate\u010dn\u00e9 prope\u010den\u00ed.<\/li>\n\n\n\n<li>Skv\u011blou volbou je tak\u00e9 pe\u010den\u00ed na grilu v alobalu.<\/li>\n\n\n\n<li>P\u0159ed pod\u00e1v\u00e1n\u00edm <strong>odkr\u00e1jejte \u010dern\u00e9 kousky <\/strong>a p\u0159iho\u010fte k masu po\u0159\u00e1dnou porci zeleniny, kter\u00e1 m\u00e1 vysok\u00fd obsah antioxidant\u016f.&nbsp;<\/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\/iStock-1329744448-1124x749.jpg\" alt=\"Jak sn\u00ed\u017eit riziko vzniku rakovinotvorn\u00fdch l\u00e1tek?\" class=\"wp-image-386028\" style=\"width:843px;height:562px\" title=\"Jak sn\u00ed\u017eit riziko vzniku rakovinotvorn\u00fdch l\u00e1tek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-2048x1365.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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010dasn\u00e1 grilova\u010dka <strong>nemus\u00ed b\u00fdt \u017e\u00e1dn\u00fdm stra\u0161\u00e1kem jak z hlediska formy, tak ani zdrav\u00ed.<\/strong> V\u017edy je toti\u017e na v\u00e1s, jakou volbu p\u0159i v\u00fdb\u011bru j\u00eddla ud\u011bl\u00e1te. Pokud si hl\u00edd\u00e1te formu, sna\u017ete se vyb\u00edrat<strong> m\u00e9n\u011b tu\u010dn\u00e9 zdroje b\u00edlkovin<\/strong> a doplnit je porc\u00ed sacharid\u016f i zeleninou. Je ide\u00e1ln\u00ed vyhnout se tak\u00e9 tekut\u00fdm kalori\u00edm v podob\u011b sladk\u00fdch limon\u00e1d a alkoholu. Zapom\u00ednat byste nem\u011bli ani na <strong>hygienick\u00e9 z\u00e1sady,<\/strong> kter\u00e9 minimalizuj\u00ed riziko otravy j\u00eddlem. Sn\u00ed\u017eit m\u016f\u017eete tak\u00e9 <strong>riziko vzniku ne\u017e\u00e1douc\u00edch rakovinotvorn\u00fdch l\u00e1tek.<\/strong> Sta\u010d\u00ed pou\u017e\u00edt marin\u00e1du a sn\u00ed\u017eit na minimum \u010das, b\u011bhem kter\u00e9ho budete maso grilovat. Samoz\u0159ejm\u011b v\u017edy dejte pozor, aby bylo zejm\u00e9na ku\u0159ec\u00ed a vep\u0159ov\u00e9 dostate\u010dn\u011b prope\u010den\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete na to, \u017ee u grilova\u010dky je krom\u011b dobrot d\u016fle\u017eit\u00fd p\u0159edev\u0161\u00edm <strong>kvalitn\u00ed \u010das, kter\u00fd str\u00e1v\u00edte se sv\u00fdmi bl\u00edzk\u00fdmi. <\/strong>Nestresujte se proto nadm\u011brn\u011b j\u00eddlem a u\u017e\u00edvejte si p\u0159edev\u0161\u00edm spole\u010dn\u00e9 chv\u00edle. A pokud m\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo se boj\u00ed chodit na grilova\u010dky, aby si nezkazil formu, sd\u00edlejte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nek.&nbsp;<\/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\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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\/sauces\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSauces\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159i grilov\u00e1n\u00ed nemus\u00ed vznikat nezdrav\u011b p\u0159ip\u00e1len\u00e9 maso pln\u00e9 tuku a kalori\u00ed. V dne\u0161n\u00edm \u010dl\u00e1nku m\u00e1me jednoduch\u00fd n\u00e1vod, jak vyb\u00edrat suroviny, kdy\u017e chcete zhubnout. Z\u00e1rove\u0148 porad\u00edme, jak grilovat zdrav\u011bji. <\/p>\n","protected":false},"author":100,"featured_media":386072,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6777,7149,7353,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385907","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-kureci-maso","9":"tag-priprava-jidla","10":"tag-strava-cs","11":"tag-zdravi","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 grilovat zdrav\u011b a bez zbyte\u010dn\u00fdch kalori\u00ed nav\u00edc? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Grilovat se d\u00e1 zdrav\u011b a bez zbyte\u010dn\u00fdch kalori\u00ed nav\u00edc. 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