{"id":386406,"date":"2022-07-27T15:42:51","date_gmt":"2022-07-27T13:42:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386406"},"modified":"2025-05-05T11:51:12","modified_gmt":"2025-05-05T09:51:12","slug":"fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/","title":{"rendered":"Ako grilova\u0165 zdravo a bez zbyto\u010dn\u00fdch kal\u00f3ri\u00ed naviac?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Co_si_pri_grilovani_nalozit_na_tanier\" title=\"\u010co si pri grilovan\u00ed nalo\u017ei\u0165 na tanier?\">\u010co si pri grilovan\u00ed nalo\u017ei\u0165 na tanier?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Bielkoviny_grilovane_maso_syry_tofu_a_dalsie_rastlinne_alternativy\" title=\"Bielkoviny: grilovan\u00e9 m\u00e4so, syry, tofu a \u010fal\u0161ie rastlinn\u00e9 alternat\u00edvy\">Bielkoviny: grilovan\u00e9 m\u00e4so, syry, tofu a \u010fal\u0161ie rastlinn\u00e9 alternat\u00edvy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Sacharidy_pecivo_zemiaky_prilohove_salaty\" title=\"Sacharidy: pe\u010divo, zemiaky, pr\u00edlohov\u00e9 \u0161al\u00e1ty\">Sacharidy: pe\u010divo, zemiaky, pr\u00edlohov\u00e9 \u0161al\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.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-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.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-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.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Ovocie\" title=\"Ovocie&nbsp;\">Ovocie&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.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Prakticke_tipy_ako_pri_grilovacke_usetrit_kalorie\" title=\"Praktick\u00e9 tipy, ako pri grilova\u010dke u\u0161etri\u0165 kal\u00f3rie?\">Praktick\u00e9 tipy, ako pri grilova\u010dke u\u0161etri\u0165 kal\u00f3rie?<\/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.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Ako_grilovat_zdravsie_a_vyhnut_sa_zdravotnym_tazkostiam\" title=\"Ako grilova\u0165 zdrav\u0161ie a vyhn\u00fa\u0165 sa zdravotn\u00fdm \u0165a\u017ekostiam?\">Ako grilova\u0165 zdrav\u0161ie a vyhn\u00fa\u0165 sa zdravotn\u00fdm \u0165a\u017ekostiam?<\/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.sk\/blog\/fitness-grilovacka-ako-si-ju-vychutnat-bez-zbytocnych-kalorii\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Grilova\u010dky po\u010das tepl\u00fdch ve\u010derov k letu jednoducho neodmyslite\u013ene patria. Bohu\u017eia\u013e s\u00fa v\u0161ak st\u00e1le medzi nami aj \u013eudia, ktor\u00fdm sa len <strong>pri pomyslen\u00ed na stoly pln\u00e9 jedla rob\u00ed husia ko\u017ea.<\/strong> Nechc\u00fa toti\u017e naru\u0161i\u0165 svoj progres t\u00fdm, \u017ee by do seba bezhlavo pchali v\u0161etky dobroty, ktor\u00e9 na stole vidia. Opa\u010dn\u00fdm extr\u00e9mom s\u00fa potom t\u00ed, ktor\u00ed do seba h\u00e1d\u017eu v\u0161etko 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\u0161nom \u010dl\u00e1nku si preto raz a nav\u017edy vysvetl\u00edme, \u017ee <strong>grilova\u010diek sa nemus\u00edme b\u00e1\u0165.<\/strong> Uk\u00e1\u017eeme si toti\u017e, ako si m\u00f4\u017eete \u013eahko pripravi\u0165 jedlo, ktor\u00e9 bude v s\u00falade s be\u017en\u00fdm stravovan\u00edm a perfektne zapadne do v\u00e1\u0161ho pr\u00edjmu. A neochudobn\u00edme v\u00e1s ani o tipy, ak\u00e9 z\u00e1kladn\u00e9 hygienick\u00e9 pravidl\u00e1 dodr\u017eiava\u0165, aby ste sa <strong>vyhli zdravotn\u00fdm \u0165a\u017ekostiam, ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165<\/strong> napr\u00edklad zl\u00e9 zaobch\u00e1dzanie s m\u00e4som.<\/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_tanier\"><\/span>\u010co si pri grilovan\u00ed nalo\u017ei\u0165 na tanier?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e nedodr\u017eujeme nejak\u00fa konkr\u00e9tnu di\u00e9tu alebo \u0161pecifick\u00fd stravovac\u00ed \u0161t\u00fdl, ako je napr\u00edklad low-carb, mali by sme sa aj pri grilovan\u00ed <strong>riadi\u0165 pravidlami racion\u00e1lnej v\u00fd\u017eivy. S t\u00fdm n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 napr\u00edklad koncept zdrav\u00e9ho taniera.<\/strong> Zjednodu\u0161ene to znamen\u00e1, \u017ee by sa n\u00e1m na tanieri mali objavi\u0165 v\u0161etky makro\u017eiviny v optim\u00e1lnom pomere. Ide\u00e1lny tanier pri grilovan\u00ed by tak mohol obsahova\u0165 napr\u00edklad 2 pl\u00e1tky m\u00e4sa (cca 1 \u2013 2 dlane), k\u00fasok pe\u010diva alebo in\u00e9 sacharidov\u00e9 pr\u00edlohy a v\u00e4\u010d\u0161iu porciu zeleniny. Pre lep\u0161\u00ed chu\u0165ov\u00fd z\u00e1\u017eitok m\u00f4\u017eeme prida\u0165 aj tro\u0161ku dipu, ktor\u00fd je z\u00e1rove\u0148 zdrojom tuku, rovnako ako marin\u00e1da na m\u00e4so. Dobre m\u00f4\u017ee fungova\u0165 napr\u00edklad aj <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">ryba <\/a>s pe\u010den\u00fdmi zemiakmi 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>Aj na grile tak m\u00f4\u017eete \u013eahko vyk\u00fazli\u0165 <strong>vyv\u00e1\u017een\u00fd a zdrav\u00fd pokrm s optim\u00e1lnym pomerom bielkov\u00edn, sacharidov aj tukov, po ktorom sa budete c\u00edti\u0165 pr\u00edjemne najeden\u00ed.<\/strong> Sna\u017ete sa vyhn\u00fa\u0165 situ\u00e1cii, kedy si priprav\u00edte preplnen\u00fd tanier zo v\u0161etk\u00e9ho, \u010do je k dispoz\u00edcii, alebo sa nech\u00e1te zl\u00e1ka\u0165 500 g steakom, po ktorom by ste mali chu\u0165 vyvali\u0165 sa tak maxim\u00e1lne do postele, a nie si \u010falej u\u017e\u00edva\u0165 pr\u00edjemn\u00fd de\u0148 s priate\u013emi alebo rodinou. Komplexn\u00e9 jedlo obsahuj\u00face v\u0161etky makro\u017eiviny bude ur\u010dite lep\u0161ou vo\u013ebou.<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg\" alt=\"\u010co si pri grilovan\u00ed nalo\u017ei\u0165 na tanier?\" class=\"wp-image-385934\" style=\"width:843px;height:562px\" title=\"\u010co si pri grilovan\u00ed nalo\u017ei\u0165 na tanier?\" 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=\"Bielkoviny_grilovane_maso_syry_tofu_a_dalsie_rastlinne_alternativy\"><\/span>Bielkoviny: grilovan\u00e9 m\u00e4so, syry, tofu a \u010fal\u0161ie rastlinn\u00e9 alternat\u00edvy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladom ka\u017edej grilova\u010dky s\u00fa nepochybne <strong>bielkoviny.<\/strong> Alebo sn\u00e1\u010f pozn\u00e1te niekoho, kto rozpa\u013euje gril kv\u00f4li tomu, aby si opiekol hrs\u0165 zeleniny? Ja teda ur\u010dite nie. R\u00f4zne m\u00e4sa, syry a rastlinn\u00e9 alternat\u00edvy sa v\u0161ak <strong>l\u00ed\u0161ia ako svojim zlo\u017een\u00edm, tak aj d\u013a\u017ekou grilovania.<\/strong> V tabu\u013ek\u00e1ch ni\u017e\u0161ie si ich preto bli\u017e\u0161ie rozoberieme, aby ste si dok\u00e1zali urobi\u0165 lep\u0161iu predstavu, ktor\u00fd k\u00fasok bude pre v\u00e1s ten ide\u00e1lny. Pokia\u013e sa sna\u017e\u00edte schudn\u00fa\u0165, vyberajte tak\u00e9 zdroje bielkov\u00edn, ktor\u00e9 maj\u00fa <strong>menej tuku, a t\u00fdm p\u00e1dom aj ni\u017e\u0161iu kalorick\u00fa hodnotu.<\/strong> Skvelou vo\u013ebou s\u00fa tak ryby alebo in\u00e9 chud\u00e9 m\u00e4so, pr\u00edpadne syry s ni\u017e\u0161\u00edm podielom tuku. Naopak sa sna\u017ete vyhn\u00fa\u0165 tu\u010dnej\u0161iemu m\u00e4su a syrom alebo priemyselne vysoko spracovan\u00fdm p\u00e1rkom \u010di klob\u00e1skam. Tie maj\u00fa \u010dasto n\u00edzky podiel m\u00e4sa a vysok\u00fd obsah pr\u00eddavn\u00fdch l\u00e1tok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Majte v\u0161ak na pam\u00e4ti, \u017ee uveden\u00e9 <strong>hodnoty sa vz\u0165ahuj\u00fa iba na samotn\u00fd surov\u00fd zdroj bielkov\u00edn.<\/strong> Nezapo\u010d\u00edtavame k tomu marin\u00e1du, do ktorej napr\u00edklad m\u00e4so nalo\u017e\u00edte. Pokia\u013e pl\u00e1tok kurac\u00edch p\u0155s vyk\u00fapete v oleji a nenech\u00e1te ho odkvapka\u0165, m\u00f4\u017ee sa celkov\u00e1 kalorick\u00e1 hodnota v\u00fdrazne zv\u00fd\u0161i\u0165. Pri ka\u017edom zdroji bielkov\u00edn uv\u00e1dzame navy\u0161e aj pribli\u017en\u00fa dobu, po\u010das ktorej by mal k\u00fasok zosta\u0165 na grile, aby sa dostato\u010dne prepiekol. Vn\u00edmajte tieto \u00fadaje iba ako orienta\u010dn\u00e9. <strong>Doba celkov\u00e9ho prepe\u010denia sa bude v z\u00e1vislosti od hr\u00fabky m\u00e4sa a teploty grilu l\u00ed\u0161i\u0165.<\/strong> Rovnako sa bude meni\u0165 pod\u013ea toho, \u010di grilujete priamo na ohni alebo v alobale. <span style=\"color: #ff6600\">[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\">M\u00e4so \u2013\u2060 nutri\u010dn\u00e9 hodnoty na 100 g a pribli\u017en\u00e1 d\u013a\u017eka grilovania<\/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\"><strong>Druh m\u00e4sa<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Bielkoviny<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Orienta\u010dn\u00e1 doba pr\u00edpravy na rozp\u00e1lenom grile<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuracie prsia<\/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 \u2013 6 min\u00fat z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kuracie stehno bez kosti a ko\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 \u2013 5 min\u00fat z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brav\u010dov\u00e1 krkovi\u010dka bez kosti (chud\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 min\u00faty z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Brav\u010dov\u00e1 panenka (chud\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 min\u00faty na ka\u017edej zo 4 str\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u00e4dzia svie\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 min\u00faty z ka\u017edej strany (\u010das z\u00e1vis\u00ed od stup\u0148a prepe\u010denia, ktor\u00fd chcete)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u00e4dzie rebr\u00e1 (mierne odrezan\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 menej rozp\u00e1lenom grile<\/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 morsk\u00e9 plody \u2013\u2060 nutri\u010dn\u00e9 hodnoty na 100 g a pribli\u017en\u00e1 d\u013a\u017eka grilovania<\/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\"><strong>Druh m\u00e4sa<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Bielkoviny<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Doba pr\u00edpravy na rozp\u00e1lenom grile<\/strong><\/p><\/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 \u2013 6 min\u00fat z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" 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 \u2013 8 min\u00fat z ka\u017edej 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 \u2013 3 min\u00faty z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/tuniak\/\" class=\"ek-link\">Tuniak<\/a><\/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 \u2013 6 min\u00fat z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tilapia<\/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 min\u00fat z ka\u017edej 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 \u2013 7 min\u00fat z ka\u017edej 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\">Syry a rastlinn\u00e9 alternat\u00edvne m\u00e4sa \u2013\u2060 nutri\u010dn\u00e9 hodnoty na 100 g a pribli\u017en\u00e1 d\u013a\u017eka grilovania<\/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\"><strong>Druh pokrmu<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Bielkoviny<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Doba pr\u00edpravy na rozp\u00e1lenom grile<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Tofu<\/span> <\/a>(priemer)<\/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 \u2013 3 min\u00faty z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Tempeh<\/span> <\/a>(priemer)<\/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 min\u00faty z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Seitan<\/span> <\/a>(priemer)<\/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 \u2013 5 min\u00fat z ka\u017edej 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 \u2013 10 min\u00fat z ka\u017edej strany<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hermel\u00edn so zn\u00ed\u017een\u00fdm obsahom 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 \u2013 10 min\u00fat z ka\u017edej 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 min\u00fat z ka\u017edej 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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg\" alt=\"\" class=\"wp-image-385952\" style=\"width:843px;height:561px\" title=\"Grilovan\u00e9 syry a ich 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_zemiaky_prilohove_salaty\"><\/span>Sacharidy: pe\u010divo, zemiaky, pr\u00edlohov\u00e9 \u0161al\u00e1ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem bielkov\u00edn by v\u00e1m na tanieri rozhodne nemali ch\u00fdba\u0165 ani sacharidy, ktor\u00e9 <strong>sl\u00fa\u017eia ako prim\u00e1rny zdroj energie<\/strong> a s\u00fa be\u017enou s\u00fa\u010das\u0165ou zdrav\u00e9ho a vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka. Asi v\u00e1s neprekvap\u00ed, ke\u010f sa pri grilovan\u00ed objav\u00ed na stole klasika v podobe pe\u010diva. To m\u00f4\u017ee by\u0165 u\u017e ale ob\u010das nuda. Sk\u00faste ho preto aspo\u0148 \u013eahko opiec\u0165 na ohni. Nie je v\u0161ak na \u0161kodu pripravi\u0165 si tie\u017e napr\u00edklad pe\u010den\u00e9 zemiaky \u010di bat\u00e1ty v alobale alebo popole. Rovnako tak s\u00fa skvelou vo\u013ebou <strong>vychladen\u00e9 \u0161al\u00e1ty,<\/strong> ktor\u00e9 z\u00e1rove\u0148 osvie\u017eia.<\/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>Ako si pripravi\u0165 \u0161al\u00e1t ku grilovan\u00fdm pokrmom?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u00e1klad m\u00f4\u017eu tvori\u0165 <a href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">cestoviny<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kuskus<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/psenicny-bulgur-tmavy-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">bulgur<\/span> <\/a>alebo napr\u00edklad p\u0161eno.<\/li>\n\n\n\n<li>Nesmie ch\u00fdba\u0165 ani \u010derstv\u00e1 alebo sterilizovan\u00e1 zelenina.<\/li>\n\n\n\n<li>Na spestrenie m\u00f4\u017eete prida\u0165 syr, ako je balk\u00e1n alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/feta-syr\/\" class=\"ek-link\">feta<\/a>.<\/li>\n\n\n\n<li>Prida\u0165 m\u00f4\u017eete aj <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">strukoviny<\/span><\/a>, ako napr\u00edklad hotov\u00e1 <a href=\"https:\/\/gymbeam.sk\/bio-cierna-fazula-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">fazu\u013ea<\/span> <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/bio-cicer-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">c\u00edcer<\/span><\/a>.<\/li>\n\n\n\n<li>Dochucujte <a href=\"https:\/\/gymbeam.sk\/korenie\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">koren\u00edm<\/span><\/a>, kvapkou octu alebo <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">oleja<\/span><\/a>, jogurtom \u010di kyslou smotanou.<\/li>\n\n\n\n<li>Nechajte vychladi\u0165 a m\u00f4\u017eete pod\u00e1va\u0165 napr\u00edklad k hotov\u00e9mu grilovan\u00e9mu m\u00e4su.<\/li>\n\n\n\n<li>Pokia\u013e v\u0161ak chcete jedlo od\u013eah\u010di\u0165, m\u00f4\u017eete siahnu\u0165 len po zeleninovom \u0161al\u00e1te s \u013eahkou z\u00e1lievkou, sacharidy potom pr\u00edpadne dopln\u00edte inak.<\/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 pr\u00edloha by mala pri grilovan\u00ed zodpoveda\u0165 <strong>cca 1 \u2013\u2060 2 hrstiam.<\/strong> Pokia\u013e budete jes\u0165 napr\u00edklad vy\u0161\u0161ie pop\u00edsan\u00fd \u0161al\u00e1t, myslite na to, \u017ee m\u00f4\u017eu by\u0165 s\u00fa\u010das\u0165ou aj v\u00e4\u010d\u0161ie k\u00fasky zeleniny, a tak sa nemus\u00edte b\u00e1\u0165 nalo\u017ei\u0165 si o nie\u010do v\u00e4\u010d\u0161iu porciu.<\/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>In\u0161pirova\u0165 sa m\u00f4\u017eete napr\u00edklad na\u0161imi receptami:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-sviezi-bylinkovy-salat-tabbouleh-s-quinoou\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Tabbouleh s quinoou<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tradicny-zemiakovy-salat-vo-fit-verzii\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Zemiakov\u00fd \u0161al\u00e1t<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-grecky-zeleninovy-salat-s-cestovinami\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Gr\u00e9cky \u0161al\u00e1t s cestovinami<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg\" alt=\"\u0160al\u00e1tov\u00e9 pr\u00edlohy pri grilovan\u00ed\" class=\"wp-image-385967\" style=\"width:843px;height:562px\" title=\"\u0160al\u00e1tov\u00e9 pr\u00edlohy pri grilovan\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>Okrem samotn\u00e9ho m\u00e4sa, jeho <a href=\"https:\/\/gymbeam.sk\/hotove-jedla\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">rastlinn\u00fdch alternat\u00edv<\/span><\/a> a syrov n\u00e1jdeme na grilova\u010dke aj \u010fal\u0161ie <strong>zdroje tuku vo forme marin\u00e1d a dipov.<\/strong> Nie je ni\u010d neobvykl\u00e9, \u017ee sa napr\u00edklad m\u00e4so naklad\u00e1 do zmesi oleja, cesnaku a byliniek. Do istej miery m\u00f4\u017ee tak\u00e1 marin\u00e1da pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 vznik rakovinotvorn\u00fdch l\u00e1tok po\u010das grilovania. Tuk z marin\u00e1dy tie\u017e pom\u00e1ha zamedzi\u0165 prichyt\u00e1vaniu pokrmov k mrie\u017eke grilu \u010di alobalu. Neznamen\u00e1 to v\u0161ak, \u017ee ho tam mus\u00ed by\u0165 ve\u013ek\u00e9 mno\u017estvo. Pokia\u013e pou\u017e\u00edvate grilovacie t\u00e1cky, <strong>nemalo by sa na nich m\u00e4so v oleji k\u00fapa\u0165.<\/strong> Ne\u017e ho na gril d\u00e1te, nechajte ho odkvapka\u0165, pr\u00edpadne si pri vys\u00fa\u0161an\u00ed pom\u00f4\u017ete such\u00fdmi papierov\u00fdmi utierkami.<span 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<p>Obdobne m\u00f4\u017eete postupova\u0165 aj pri marinovanej zelenine, ktor\u00fa najsk\u00f4r vysypete na papierov\u00fa utierku, <strong>odstr\u00e1nite prebyto\u010dn\u00fd olej<\/strong> a a\u017e potom nech\u00e1te grilova\u0165. Alternat\u00edvou m\u00f4\u017ee by\u0165 napr\u00edklad jogurtov\u00e1 marin\u00e1da, ktor\u00e1 obsahuje v\u00fdrazne menej tuku a kal\u00f3ri\u00ed. T\u00fa potom z m\u00e4sa nemus\u00edte nijako odstra\u0148ova\u0165. Nev\u00fdhodou m\u00f4\u017ee by\u0165, \u017ee sa \u013eah\u0161ie prichyt\u00e1va na grile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne je to aj s dipmi. Pokia\u013e nechcete, aby v\u00e1m pridali do energetick\u00e9ho pr\u00edjmu pomaly viac kal\u00f3ri\u00ed ako samotn\u00e9 m\u00e4so, siahnite po t\u00fdch <strong>s jogurtov\u00fdm \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohov\u00fdm <\/a>z\u00e1kladom.<\/strong> Dobrou vo\u013ebou s\u00fa aj dipy z kyslej smotany. V\u017edy sta\u010d\u00ed prida\u0165 len bylinky, so\u013e, cesnak a \u010dierne korenie, pr\u00edpadne in\u00e9 korenie, ktor\u00e9 m\u00e1te radi, a lahodn\u00fd dom\u00e1ci dip je na stole. Dobrou vo\u013ebou je aj <strong><a href=\"https:\/\/gymbeam.sk\/kecup-sladeny-steviou-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #000000\"><span style=\"color: #ff6600\">ke\u010dup<\/span> <\/span><\/a>alebo hor\u010dica,<\/strong> pr\u00edpadne na\u0161e<strong> ZERO om\u00e1\u010dky, ako je <a href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">barbecue<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/zero-omacka-medovo-horcicova-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">medovo-hor\u010dicov\u00e1<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-sweet-chilli-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">sweet chilli<\/span><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/zero-omacka-kari-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kar\u00ed<\/span><\/a>.<\/strong> Pokia\u013e nechcete dipom pr\u00edli\u0161 nav\u00fd\u0161i\u0165 svoj pr\u00edjem, vyhnite sa t\u00fdm, ktor\u00e9 maj\u00fa majon\u00e9zov\u00fd z\u00e1klad.<\/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.com\/blog\/tag\/zelenina\/\" class=\"ek-link\">Zelenina <\/a>je nielen skvel\u00fdm zdrojom vl\u00e1kniny, ale aj pomocn\u00edkom, v\u010faka ktor\u00e9mu <strong>napln\u00edte tanier jedlom bez toho, aby ste pr\u00edli\u0161 zv\u00fd\u0161ili kalorick\u00fa hodnotu cel\u00e9ho pokrmu.<\/strong> Na grilova\u010dke sa naj\u010dastej\u0161ie objavuj\u00fa tie druhy, ktor\u00e9 maj\u00fa pr\u00e1ve sez\u00f3nu. V lete s\u00fa to napr\u00edklad paradajky, papriky, uhorky, bakla\u017e\u00e1n \u010di cukety. V\u0161etky tieto druhy <strong>nemaj\u00fa na 100 g viac ako 40 kcal.<\/strong> Z mno\u017estva tak nemus\u00edte ma\u0165 v\u00f4bec obavy a pokojne si naberte v\u00e4\u010d\u0161iu porciu. Na pozore sa majte iba v pr\u00edpade, \u017ee bola grilovan\u00e1 zelenina nalo\u017een\u00e1 v oleji, kv\u00f4li \u010domu by <strong>mohla obsahova\u0165 viac tuku.<\/strong> Sna\u017ete sa preto siahnu\u0165 rad\u0161ej po \u010derstvej zelenine, pr\u00edpadne voli\u0165 z grilu k\u00fasky, ktor\u00e9 boli zbaven\u00e9 v\u00e4\u010d\u0161iny oleja napr\u00edklad papierov\u00fdm obr\u00faskom.<\/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=\"Ovocie\"><\/span>Ovocie&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de by to po grilovanom jedle chcelo aj nejak\u00fa sladk\u00fa bodku? Tentokr\u00e1t zabudnite na hutn\u00e9 dezerty, ktor\u00e9 by e\u0161te viac za\u0165a\u017eili tr\u00e1venie. <strong>Siahnite rad\u0161ej po ovoc\u00ed.<\/strong> Aj to si toti\u017e m\u00f4\u017eete pripravi\u0165 na grile. Na ohni chutia skvelo predov\u0161etk\u00fdm druhy, ktor\u00e9 <strong>obsahuj\u00fa viac cukru,<\/strong> ako je napr\u00edklad anan\u00e1s \u010di ban\u00e1n. Tie v\u00e1m na povrchu vytvoria lahodn\u00fa <strong>karamelov\u00fa \u0161krupinku.<\/strong> M\u00f4\u017eete v\u0161ak pou\u017ei\u0165 viac r\u00f4znych druhov, napicha\u0165 ich na oce\u013eov\u00fa ty\u010dku a vychutna\u0165 si sladk\u00fd \u0161p\u00edz. Ke\u010f ho e\u0161te dopln\u00edte o dom\u00e1cu <a href=\"https:\/\/gymbeam.sk\/proteinova-zmrzlina-protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">prote\u00ednov\u00fa zmrzlinu<\/span><\/strong><\/a>, m\u00e1te vyv\u00e1\u017een\u00fd dezert, ktor\u00fd chut\u00ed ako z luxusnej re\u0161taur\u00e1cie.<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg\" alt=\"Grilovan\u00e9 ovocie ako dezert\" class=\"wp-image-385983\" style=\"width:843px;height:562px\" title=\"Grilovan\u00e9 ovocie ako 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_ako_pri_grilovacke_usetrit_kalorie\"><\/span>Praktick\u00e9 tipy, ako pri grilova\u010dke u\u0161etri\u0165 kal\u00f3rie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne\u017e m\u00e4so d\u00e1te na gril, <strong>nechajte z neho odkvapka\u0165 olej,<\/strong> aby ste sa zbavili prebyto\u010dn\u00e9ho tuku. \u010ealej u\u017e ho nepotierajte.<\/li>\n\n\n\n<li>Skvelo m\u00f4\u017ee fungova\u0165 aj <strong>jogurtov\u00e1 marin\u00e1da<\/strong> na m\u00e4so.<\/li>\n\n\n\n<li>Vo\u013ete <strong>menej tu\u010dn\u00e9 zdroje bielkov\u00edn.<\/strong><\/li>\n\n\n\n<li>Pripravujte <strong>m\u00e4so v alobale,<\/strong> kam sta\u010d\u00ed da\u0165 minimum tuku.<\/li>\n\n\n\n<li>Pokia\u013e m\u00e1te chu\u0165 na burger z tu\u010dnej\u0161ieho m\u00e4sa, pokojne si ho dajte, ke\u010f sa v\u00e1m bude hodi\u0165 do v\u00e1\u0161ho celkov\u00e9ho denn\u00e9ho pr\u00edjmu. Pr\u00edpadne si m\u00f4\u017eete da\u0165 len <strong>men\u0161iu porciu.<\/strong> Niekto v\u00e1m m\u00f4\u017ee odpor\u00fa\u010da\u0165, \u017ee sa daj\u00fa napr\u00edklad namiesto pe\u010diva pou\u017ei\u0165 listy \u0161al\u00e1tu a podobne. Asi v\u00e1s ale neprekvap\u00ed, \u017ee \u0161al\u00e1t nikdy nebude chuti\u0165 ako pe\u010divo. Dopria\u0165 si men\u0161iu porciu origin\u00e1lneho burgera bude ur\u010dite lep\u0161\u00ed z\u00e1\u017eitok, ne\u017e vym\u00fd\u0161\u013ea\u0165 menej chutn\u00e9 alternat\u00edvy. Pripravi\u0165 ho m\u00f4\u017eete napr\u00edklad pod\u013ea n\u00e1\u0161ho receptu <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnaty-kuraci-burger-s-avokadom-a-jogurtovym-dresingom\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>\u0160\u0165avnat\u00fd kurac\u00ed burger s avok\u00e1dom a jogurtov\u00fdm dresingom.<\/strong><\/span><\/a><\/li>\n\n\n\n<li>Nezabudnite na <strong>zeleninu a r\u00f4zne \u0161al\u00e1ty.<\/strong> Op\u00e4\u0165 sa vyhnite ve\u013ek\u00fdm d\u00e1vkam olejov\u00fdch z\u00e1lievok a marin\u00e1d.<\/li>\n\n\n\n<li>Jedzte tvarohov\u00e9 dipy alebo <strong><a href=\"https:\/\/gymbeam.sk\/omacky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ZERO om\u00e1\u010dky<\/span><\/a>.<\/strong><\/li>\n\n\n\n<li>Myslite na to, \u017ee sa <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">po\u010d\u00edtaj\u00fa aj n\u00e1poje<\/span><\/a>. Jedno 0,5 l pivo m\u00f4\u017ee ma\u0165 rovnako kal\u00f3ri\u00ed ako 200 g kurac\u00edch p\u0155s, ktor\u00e9 v\u00e1s ale rozhodne viac zas\u00fdtia. Vo\u013ete preto m\u00fadro.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto jednoduch\u00e9 tipy v\u00e1m <strong>m\u00f4\u017eu pom\u00f4c\u0165 u\u0161etri\u0165 kal\u00f3rie<\/strong> a zostavi\u0165 si z grilovan\u00fdch dobr\u00f4t vyv\u00e1\u017een\u00fd tanier. Pokia\u013e m\u00e1te v\u0161ak nastaven\u00fd po\u010det kal\u00f3ri\u00ed, ktor\u00e9 by ste za de\u0148 mali zjes\u0165, je dobr\u00e9 s t\u00fdm pri grilovan\u00ed po\u010d\u00edta\u0165. Ke\u010f viete, \u017ee si ve\u010der budete chcie\u0165 da\u0165 v\u00e4\u010d\u0161iu porciu jedla, pr\u00edpadne ju doplni\u0165 aj nejak\u00fdm drinkom, je dobr\u00e9 <strong>zoh\u013ead\u0148ova\u0165 to vo svojom pr\u00edjme po\u010das cel\u00e9ho d\u0148a a zmen\u0161i\u0165 porciu obed, ra\u0148ajky alebo vynecha\u0165 popolud\u0148aj\u0161iu desiatu.<\/strong> Chybu neurob\u00edte ani v pr\u00edpade, \u017ee na grilova\u010dku<a href=\"https:\/\/gymbeam.sk\/blog\/ako-schudnut-rychlo-pomocou-chodze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">&nbsp;<span style=\"color: #ff6600\">vyraz\u00edte pe\u0161o<\/span><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">na bicykli<\/span><\/a>. Zv\u00fd\u0161ite tak svoj v\u00fddaj po\u010das d\u0148a a e\u0161te v\u00e1m zasl\u00fa\u017een\u00e9 grilovan\u00e9 dobroty bud\u00fa po v\u00fdkone aj viac chuti\u0165.<\/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\">Ako sa m\u00f4\u017ee kaloricky l\u00ed\u0161i\u0165 naplnen\u00fd tanier na grilova\u010dke?<\/h3>\n\n\n\n<p>Pre lep\u0161iu predstavu si porovn\u00e1me dva r\u00f4zne taniere na grilova\u010dke, ktor\u00e9 m\u00f4\u017eu na poh\u013ead <strong>vyzera\u0165 objemom jedla takmer toto\u017ene,<\/strong> ale z\u00e1sadne sa l\u00ed\u0161ia kalorickou hodnotou (v\u0161etky hodnoty s\u00fa po\u010d\u00edtan\u00e9 v surovom stave). Aj ke\u010f m\u00f4\u017ee druh\u00e1 verzia vyzera\u0165 na tanieri ako v\u00e4\u010d\u0161ia, m\u00e1 takmer polovi\u010dn\u00e9 mno\u017estvo kal\u00f3ri\u00ed. Bu\u010fte teda obozretn\u00ed pri v\u00fdbere konkr\u00e9tnych grilovan\u00fdch dobr\u00f4t, aby ste nevedomky nezjedli po\u010das jedn\u00e9ho jedla v\u00e4\u010d\u0161inu svojho celodenn\u00e9ho pr\u00eddelu kal\u00f3ri\u00ed.<\/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. verzia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 g brav\u010dovej krkovi\u010dky (nalo\u017een\u00e9 v oleji, na m\u00e4se zostane cca 10 ml)<\/li>\n\n\n\n<li>120 g hermel\u00ednu v alobale (\u013eahko potret\u00fd olejom, cca 5 ml)<\/li>\n\n\n\n<li>30 ml dipu z majon\u00e9zy a cesnaku<\/li>\n\n\n\n<li>100 g pe\u010diva<\/li>\n<\/ul>\n\n\n\n<p><strong>Nutri\u010dn\u00e9 hodnoty: 55 g bielkov\u00edn, 49 g sacharidov, 87 g tuku, 4 g vl\u00e1kniny, 1 207 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. verzia<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>160 g pstruha grilovan\u00e9ho v alobale (s 4 g k\u00faskom masla)<\/li>\n\n\n\n<li>\u00bd (50 g) light hermel\u00ednu (\u013eahko potret\u00fd olejom, cca 3 ml)<\/li>\n\n\n\n<li>30 ml <a href=\"https:\/\/gymbeam.sk\/bezkaloricka-omacka-bbq-sauce-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ZERO OM\u00c1\u010cKY barbecue<\/span><\/a><\/li>\n\n\n\n<li>zeleninov\u00fd \u0161al\u00e1t s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuskus\/\" class=\"ek-link\">kuskusom <\/a>(100 g paradajok, 50 g papriky, 100 g uhorky, 40 g kuskusu, octov\u00e1 z\u00e1lievka)<\/li>\n<\/ul>\n\n\n\n<p><strong>Nutri\u010dn\u00e9 hodnoty: 48 g bielkov\u00edn, 37 g sacharidov, 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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg\" alt=\"Grilovan\u00e1 ryba v alobale m\u00e1 ni\u017e\u0161\u00ed obsah tuku a kal\u00f3ri\u00ed\" class=\"wp-image-385998\" style=\"width:843px;height:618px\" title=\"Grilovan\u00e1 ryba v alobale m\u00e1 ni\u017e\u0161\u00ed obsah tuku a kal\u00f3ri\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=\"Ako_grilovat_zdravsie_a_vyhnut_sa_zdravotnym_tazkostiam\"><\/span>Ako grilova\u0165 zdrav\u0161ie a vyhn\u00fa\u0165 sa zdravotn\u00fdm \u0165a\u017ekostiam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kal\u00f3rie a chu\u0165 ale nie s\u00fa to jedin\u00e9, \u010do by ste pri grilovan\u00ed mali rie\u0161i\u0165. E\u0161te d\u00f4le\u017eitej\u0161ie je kl\u00e1s\u0165 d\u00f4raz na <strong>spr\u00e1vne zaobch\u00e1dzanie s ingredienciami a celkov\u00e9 hygienick\u00e9 n\u00e1vyky.<\/strong> Tie v\u00e1m pom\u00f4\u017eu vyhn\u00fa\u0165 sa napr\u00edklad zdravotn\u00fdm \u0165a\u017ekostiam, ktor\u00e9 by mohli pri zl\u00fdch postupoch nasta\u0165. Sp\u00edsali sme pre v\u00e1s preto tie najd\u00f4le\u017eitej\u0161ie z\u00e1sady, ktor\u00e9 by ste sa mali pri ka\u017edej grilova\u010dke dodr\u017eiava\u0165:<\/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>Predt\u00fdm aj potom, \u010do siahate na suroviny, si <strong>um\u00fdvajte ruky aspo\u0148 20 sek\u00fand<\/strong> teplou vodou, ide\u00e1lne aj mydlom.<\/li>\n\n\n\n<li>Ruky by si mali pred jedlom umy\u0165 v\u0161etci, ktor\u00ed s vami stoluj\u00fa. Vzh\u013eadom na to, \u017ee sa pri grilovan\u00ed na jedlo na stole \u010dasto siaha rukami, je potrebn\u00e9 dodr\u017eiava\u0165 pr\u00edsnej\u0161ie hygienick\u00e9 opatrenia a prisp\u00f4sobi\u0165 tomu podmienky.<\/li>\n\n\n\n<li><strong>Vyhnite sa kr\u00ed\u017eovej kontamin\u00e1cii.<\/strong> Nepou\u017e\u00edvajte rovnak\u00fd riad (n\u00f4\u017e, do\u0161ti\u010dka at\u010f.) na pr\u00edpravu odli\u0161n\u00fdch surov\u00edn, napr\u00edklad m\u00e4sa a pe\u010diva. Rovnako tak odde\u013eujte tieto suroviny aj pri skladovan\u00ed. Pom\u00f4c\u0165 v\u00e1m s t\u00fdm m\u00f4\u017ee n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-spravne-skladovat-potraviny-aby-vydrzali-co-najdlhsie\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Ako spr\u00e1vne skladova\u0165 potraviny, aby vydr\u017eali \u010do najdlh\u0161ie<\/span><\/a>.<\/strong><\/li>\n\n\n\n<li><strong>Pri samotnom grilovan\u00ed nepou\u017e\u00edvajte rovnak\u00fd riad a pr\u00edbory na pr\u00e1cu so surov\u00fdm a hotov\u00fdm m\u00e4som.<\/strong> Pokia\u013e budete napr\u00edklad rovnakou vidli\u010dkou ot\u00e1\u010da\u0165 z\u00e1rove\u0148 surov\u00e9 aj upe\u010den\u00e9 m\u00e4so, m\u00f4\u017eu sa do hotov\u00e9ho dosta\u0165 bakt\u00e9rie (napr. Salmonella) zo surov\u00e9ho m\u00e4sa, ktor\u00e1 by mohla ma\u0165 na svedom\u00ed zdravotn\u00e9 \u0165a\u017ekosti.<\/li>\n\n\n\n<li>Nepotierajte ku koncu grilovania m\u00e4so marin\u00e1dou, v ktorej bolo surov\u00e9 m\u00e4so. Op\u00e4\u0165 by <strong>mohlo d\u00f4js\u0165 k prenosu bakt\u00e9ri\u00ed.<\/strong><\/li>\n\n\n\n<li>Pou\u017e\u00edvajte <strong>teplotne stabiln\u00fd tuk,<\/strong> ako je napr\u00edklad <strong><a href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">repkov\u00fd olej<\/span><\/a>.<\/strong><\/li>\n\n\n\n<li>Pri stolovan\u00ed nenech\u00e1vajte dlh\u0161iu dobu na slnku majon\u00e9zov\u00e9 dipy a mlie\u010dne v\u00fdrobky, aby sa nepokazili.<\/li>\n\n\n\n<li>Pri zakladan\u00ed oh\u0148a pou\u017e\u00edvajte <strong>zdravotne nez\u00e1vadn\u00e9 podpa\u013eova\u010de.<\/strong> Nepou\u017e\u00edvajte benz\u00edn ani naftu.<\/li>\n\n\n\n<li>Kupujte <strong>kvalitn\u00e9 m\u00e4so,<\/strong> pri ktorom pozn\u00e1te aj p\u00f4vod. Na niektor\u00e9 druhy, ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie<\/a>, ani nebudete potrebova\u0165 \u017eiadnu marin\u00e1du, vysta\u010d\u00edte si so so\u013eou a \u010diernym koren\u00edm. A pokia\u013e predsa len preferujete nalo\u017een\u00e9 m\u00e4so, pripravte si marin\u00e1du sami doma a nekupujte u\u017e namarinovan\u00e9 m\u00e4so, kde neviete, \u010do obsahuje a v akom stave bolo nalo\u017een\u00e9.<\/li>\n\n\n\n<li>M\u00e4so d\u00e1vajte na rozp\u00e1len\u00fd gril, v ktorom udr\u017eujete teplotu. Netr\u00e1pte ho pr\u00edli\u0161 dlho na miernom ohni, aby ste z neho nemali podr\u00e1\u017eku.<\/li>\n\n\n\n<li>Dajte v\u017edy pozor, aby napr. <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie <\/a>m\u00e4so <strong>nebolo surov\u00e9.<\/strong> Teplotu m\u00f4\u017eete kontrolova\u0165 teplomerom. Pokia\u013e ho nem\u00e1te, pred pod\u00e1van\u00edm k\u00fasky v najhrub\u0161om mieste nakrojte a skontrolujte, \u010di s\u00fa dostato\u010dne prepe\u010den\u00e9. Pri pr\u00edprave v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 orienta\u010dn\u00e9 doby grilovania, ktor\u00e9 sme vy\u0161\u0161ie rozp\u00edsali pre jednotliv\u00e9 druhy m\u00e4sa.<\/li>\n\n\n\n<li>M\u00e4so sa sna\u017ete po tepelnej \u00faprave \u010do najsk\u00f4r zjes\u0165, aby <strong>nest\u00e1lo dlho na stole.<\/strong><\/li>\n\n\n\n<li>Jedlo na stole majte zakryt\u00e9, aby na\u0148 <strong>nesadal hmyz,<\/strong> ktor\u00fd m\u00f4\u017ee pren\u00e1\u0161a\u0165 bakt\u00e9rie. Pe\u010divo nechajte vo vrec\u00fa\u0161kach alebo cez neho dajte \u010dist\u00fa utierku, misky so \u0161al\u00e1tom m\u00f4\u017eete prikry\u0165 pokrievkou a m\u00e4so zase \u013eahko zakryjete alobalom.<\/li>\n\n\n\n<li>Po ka\u017edom grilovan\u00ed <strong>gril o\u010distite,<\/strong> aby bol zase pekne pripraven\u00fd na pr\u00edpravu \u010fal\u0161\u00edch pokrmov. <span style=\"color: #ff6600\">[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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg\" alt=\"Ako grilova\u0165 zdrav\u0161ie a vyhn\u00fa\u0165 sa zdravotn\u00fdm \u0165a\u017ekostiam?\" class=\"wp-image-386013\" style=\"width:843px;height:563px\" title=\"Ako grilova\u0165 zdrav\u0161ie a vyhn\u00fa\u0165 sa zdravotn\u00fdm \u0165a\u017ekostiam?\" 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\">Ako zn\u00ed\u017ei\u0165 riziko vzniku rakovinotvorn\u00fdch l\u00e1tok?<\/h3>\n\n\n\n<p>Nie je tajomstvom, \u017ee pri grilovan\u00ed <strong>vznikaj\u00fa aj rakovinotvorn\u00e9 l\u00e1tky,<\/strong> medzi ktor\u00e9 patria napr\u00edklad HCA (heterocyklick\u00e9 am\u00edny) a PAH (polycyklick\u00e9 aromatick\u00e9 uh\u013eovod\u00edky). Tieto l\u00e1tky s\u00fa tzv. mutag\u00e9nne, \u010do znamen\u00e1, \u017ee m\u00f4\u017eu sp\u00f4sobi\u0165 zmeny v DNA, ktor\u00e9 potom s\u00favisia s potenci\u00e1lne vy\u0161\u0161\u00edm rizikom rozvoja ur\u010dit\u00fdch typov rakoviny (najm\u00e4 za\u017e\u00edvacieho traktu). <span style=\"color: #ff6600\">[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 reakciou aminokysel\u00edn, cukru, kreat\u00ednu a kreatin\u00ednu za vysokej teploty.<\/li>\n\n\n\n<li><strong>PAU<\/strong> sa tvor\u00ed vtedy, ke\u010f tuk a \u0161\u0165ava z grilovan\u00e9ho m\u00e4sa odkvapk\u00e1va do oh\u0148a, \u010do sp\u00f4sob\u00ed dym. Ten potom obsahuje spom\u00ednan\u00e9 PAU, ktor\u00e9 sa usadzuj\u00fa na povrchu m\u00e4sa.<\/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 tohto poh\u013eadu m\u00f4\u017ee by\u0165 grilovanie jedn\u00fdm z najmenej vhodn\u00fdch sp\u00f4sobov pr\u00edpravy m\u00e4sa. Tieto potenci\u00e1lne \u0161kodliv\u00e9 l\u00e1tky toti\u017e <strong>vznikaj\u00fa pri vysok\u00fdch teplot\u00e1ch,<\/strong> kedy sa m\u00e4so pripa\u013euje. Najviac karcinog\u00e9nnych l\u00e1tok obsahuje napr\u00edklad grilovan\u00e1 slanina a hne\u010f potom brav\u010dov\u00e9 m\u00e4so. <span style=\"color: #ff6600\">[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>Ako minimalizova\u0165 vznik t\u00fdchto l\u00e1tok?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sna\u017ete sa preto pripravova\u0165 rad\u0161ej <strong>chud\u00e9 kusy<\/strong> m\u00e4sa a odre\u017ete pred tepelnou \u00fapravou vidite\u013en\u00fd tuk.<\/li>\n\n\n\n<li>V\u00fdskyt nebezpe\u010dn\u00fdch l\u00e1tok zn\u00ed\u017eite aj <strong>pou\u017eit\u00edm marin\u00e1dy.<\/strong> Skvelou kombin\u00e1ciou je teplotne stabiln\u00fd olej s bylinkami, cesnakom a koren\u00edm.<\/li>\n\n\n\n<li>Mno\u017estvo nechcen\u00fdch l\u00e1tok zn\u00ed\u017eite aj t\u00fdm, \u017ee budete m\u00e4so pravidelne potiera\u0165 marin\u00e1dou (nepou\u017e\u00edvajte v\u0161ak t\u00fa, v ktorej ste mali surov\u00e9 m\u00e4so, aby sa v\u00e1m do hotov\u00e9ho k\u00fasku nedostali bakt\u00e9rie.<\/li>\n\n\n\n<li>M\u00e4so obracajte, aby sa nepripa\u013eovalo. Pr\u00edpadn\u00e9 prip\u00e1leniny odstr\u00e1\u0148te z grilu \u010do najsk\u00f4r.<\/li>\n\n\n\n<li>Ide\u00e1lne je <strong>ma\u0165 m\u00e4so na grile \u010do najkrat\u0161iu dobu.<\/strong> Prioritou je ale samozrejme dostato\u010dn\u00e9 prepe\u010denie.<\/li>\n\n\n\n<li>Skvelou vo\u013ebou je aj pe\u010denie na grile v alobale.<\/li>\n\n\n\n<li>Pred pod\u00e1van\u00edm <strong>odkrojte \u010dierne k\u00fasky<\/strong> a priho\u010fte k m\u00e4su poriadnu porciu zeleniny, ktor\u00e1 m\u00e1 vysok\u00fd obsah antioxidantov.<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg\" alt=\"Ako zn\u00ed\u017ei\u0165 riziko vzniku rakovinotvorn\u00fdch l\u00e1tok?\" class=\"wp-image-386028\" style=\"width:843px;height:562px\" title=\"Ako zn\u00ed\u017ei\u0165 riziko vzniku rakovinotvorn\u00fdch l\u00e1tok?\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob\u010dasn\u00e1 grilova\u010dka <strong>nemus\u00ed by\u0165 \u017eiadnym stra\u0161iakom ako z h\u013eadiska postavy, tak ani zdravia.<\/strong> V\u017edy je toti\u017e na v\u00e1s, ak\u00fa vo\u013ebu pri v\u00fdbere jedla urob\u00edte. Ak si str\u00e1\u017eite formu, sna\u017ete sa vybera\u0165 <strong>menej tu\u010dn\u00e9 zdroje bielkov\u00edn<\/strong> a doplni\u0165 ich porciou sacharidov aj zeleninou. Je ide\u00e1lne vyhn\u00fa\u0165 sa aj tekut\u00fdm kal\u00f3ri\u00e1m v podobe sladk\u00fdch limon\u00e1d a alkoholu. Zab\u00fada\u0165 by ste nemali ani na <strong>hygienick\u00e9 z\u00e1sady,<\/strong> ktor\u00e9 minimalizuj\u00fa riziko otravy jedlom. Zn\u00ed\u017ei\u0165 m\u00f4\u017eete aj <strong>riziko vzniku ne\u017eiaducich rakovinotvorn\u00fdch l\u00e1tok.<\/strong> Sta\u010d\u00ed pou\u017ei\u0165 marin\u00e1du a zn\u00ed\u017ei\u0165 na minimum \u010das, po\u010das ktor\u00e9ho budete m\u00e4so grilova\u0165. Samozrejme v\u017edy dajte pozor, aby bolo najm\u00e4 kuracie a brav\u010dov\u00e9 dostato\u010dne prepe\u010den\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to, \u017ee pri grilova\u010dke je okrem dobr\u00f4t d\u00f4le\u017eit\u00fd predov\u0161etk\u00fdm <strong>kvalitn\u00fd \u010das, ktor\u00fd str\u00e1vite so svojimi bl\u00edzkymi.<\/strong> Nestresujte sa preto nadmerne jedlom a u\u017e\u00edvajte si predov\u0161etk\u00fdm spolo\u010dn\u00e9 chv\u00edle. A ak m\u00e1te medzi svojimi priate\u013emi niekoho, kto sa boj\u00ed chodi\u0165 na grilova\u010dky, aby si nepokazil postavu, zdie\u013eajte s n\u00edm n\u00e1\u0161 \u010dl\u00e1nok.<\/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>Pri grilovan\u00ed nemus\u00ed vznika\u0165 nezdravo prip\u00e1len\u00e9 m\u00e4so pln\u00e9 tuku a kal\u00f3ri\u00ed. V dne\u0161nom \u010dl\u00e1nku m\u00e1me jednoduch\u00fd n\u00e1vod, ako vybera\u0165 suroviny, ke\u010f chcete schudn\u00fa\u0165. Z\u00e1rove\u0148 porad\u00edme, ako grilova\u0165 zdrav\u0161ie.<\/p>\n","protected":false},"author":100,"featured_media":386084,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6147,6104,6055,6069],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-386406","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-kuracie-maso","9":"tag-priprava-jedla","10":"tag-strava","11":"tag-zdravie","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako grilova\u0165 zdravo a bez zbyto\u010dn\u00fdch kal\u00f3ri\u00ed naviac? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Grilova\u0165 sa d\u00e1 zdravo a bez zbyto\u010dn\u00fdch kal\u00f3ri\u00ed navy\u0161e. 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