{"id":394071,"date":"2022-09-26T10:00:00","date_gmt":"2022-09-26T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394071"},"modified":"2024-07-02T23:44:25","modified_gmt":"2024-07-02T21:44:25","slug":"8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/","title":{"rendered":"8 tipov, ako obmedzi\u0165 cukor a jes\u0165 menej sladk\u00e9ho"},"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\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/#Co_sposobuje_chute_na_sladke\" title=\"\u010co sp\u00f4sobuje chute na sladk\u00e9?&nbsp;\">\u010co sp\u00f4sobuje chute na sladk\u00e9?&nbsp;<\/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\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/#Preco_moze_byt_cukor_skodlivy\" title=\"Pre\u010do m\u00f4\u017ee by\u0165 cukor \u0161kodliv\u00fd?&nbsp;\">Pre\u010do m\u00f4\u017ee by\u0165 cukor \u0161kodliv\u00fd?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/#Je_cukor_droga_a_mozeme_na_nom_byt_zavisli\" title=\"Je cukor droga a m\u00f4\u017eeme na \u0148om by\u0165 z\u00e1visl\u00ed?\">Je cukor droga a m\u00f4\u017eeme na \u0148om by\u0165 z\u00e1visl\u00ed?<\/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\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/#Kolko_cukru_v_jedalnicku_si_mozeme_dovolit\" title=\"Ko\u013eko cukru v jed\u00e1lni\u010dku si m\u00f4\u017eeme dovoli\u0165?\">Ko\u013eko cukru v jed\u00e1lni\u010dku si m\u00f4\u017eeme dovoli\u0165?<\/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\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/#8_tipov_ako_znizit_obsah_cukru_v_jedalnicku\" title=\"8 tipov, ako zn\u00ed\u017ei\u0165 obsah cukru v jed\u00e1lni\u010dku\">8 tipov, ako zn\u00ed\u017ei\u0165 obsah cukru v jed\u00e1lni\u010dku<\/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\/8-tipov-ako-obmedzit-cukor-a-jest-menej-sladkeho\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aj vy ste sa u\u017e v jed\u00e1lni\u010dku opakovane pok\u00fa\u0161ali obmedzi\u0165 sladkosti a cukor, ale nevy\u0161lo v\u00e1m to? Nie ste v tom sami. V\u0161etci milujeme sladk\u00fa chu\u0165, ale z\u00e1rove\u0148 ve\u013emi dobre vieme, \u017ee by sme to s cukrom nemali preh\u00e1\u0148a\u0165. A tak, ke\u010f n\u00e1s prepadne odhodlanie a motiv\u00e1cia, \u010dastokr\u00e1t sa rozhodneme rozl\u00fa\u010di\u0165 sa s cukrom \u00faplne. P\u00e1r n\u00e1ro\u010dn\u00fdch dn\u00ed vydr\u017e\u00edme v\u010faka silnej v\u00f4li, ale nakoniec n\u00e1s chute na sladk\u00e9 dobehn\u00fa a po nociach doslova sn\u00edvame o \u010dokol\u00e1de. Je v\u00e1m tento scen\u00e1r povedom\u00fd? Mo\u017eno je na \u010dase sk\u00fasi\u0165 in\u00fd postup. Ako zn\u00ed\u017ei\u0165 cukor v jed\u00e1lni\u010dku na rozumn\u00fa mieru a z\u00e1rove\u0148 sa pri tom netr\u00e1pi\u0165? To sa dozviete v dne\u0161nom \u010dl\u00e1nku.&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_sposobuje_chute_na_sladke\"><\/span><strong>\u010co sp\u00f4sobuje chute na sladk\u00e9?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Za chu\u0165ami na sladk\u00e9 mo\u017ee st\u00e1\u0165 ve\u013ek\u00e9 mno\u017estvo pr\u00ed\u010din. Ve\u013emi \u010dast\u00fdm probl\u00e9mom je zv\u00fd\u0161en\u00e1 potreba sladk\u00e9ho v <strong>stresov\u00fdch situ\u00e1ci\u00e1ch<\/strong>. Konzum\u00e1cia cukru zvy\u0161uje hladinu <strong>dopam\u00ednu <\/strong>a vyvol\u00e1va<strong> pr\u00edjemn\u00e9 pocity<\/strong>. Ve\u013ea z n\u00e1s tak v psychicky n\u00e1ro\u010dnej\u0161\u00edch situ\u00e1ci\u00e1ch h\u013ead\u00e1 uspokojenie v cukrovink\u00e1ch a sladk\u00fdch potravin\u00e1ch. Nie je to v\u0161ak ide\u00e1lne rie\u0161enie, ke\u010f\u017ee dobr\u00fd pocit z cukrovej bomby o chv\u00ed\u013eu odznie a my sa \u010doskoro do\u017eadujeme \u010fal\u0161ej n\u00e1lo\u017ee, aby sme op\u00e4\u0165 aspo\u0148 na chv\u00ed\u013eu do k\u00fata zahnali stres a nepr\u00edjemn\u00e9 pocity.<span style=\"color:#ff6600\" class=\"tadv-color\"> [6]<\/span><\/li>\n\n\n\n<li>Potreba zbavi\u0165 dom\u00e1cnos\u0165 v\u0161etk\u00e9ho sladk\u00e9ho v\u0161ak m\u00f4\u017ee ma\u0165 aj <strong>fyziologick\u00e9 pr\u00ed\u010diny<\/strong>. Cukor je z tr\u00e1viaceho traktu ve\u013emi r\u00fdchlo vstreban\u00fd, a tak aj r\u00fdchlo zvy\u0161uje <strong>hladinu cukru v krvi <\/strong>(glyk\u00e9miu). V tom momente sme pravdepodobne spokojn\u00ed, pln\u00ed energie a v dobrej n\u00e1lade. \u010c\u00edm r\u00fdchlej\u0161ie v\u0161ak cukor v krvi <strong>st\u00fapa<\/strong>, t\u00fdm r\u00fdchlej\u0161ie aj <strong>kles\u00e1 <\/strong>a my sa tak za chv\u00ed\u013eu dostaneme do stavu, kedy potrebujeme \u010fal\u0161\u00ed \u201ccukrov\u00fd doping\u201d. Zrazu sme v za\u010darovanom kruhu, kedy<strong> vysok\u00fd pr\u00edjem cukru vyvol\u00e1va potrebu e\u0161te v\u00e4\u010d\u0161ieho mno\u017estva sladk\u00e9ho<\/strong>.&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 nikdy nekon\u010diacej \u0161pir\u00e1ly chut\u00ed a zah\u00e1\u0148ania stresu sladkos\u0165ami, n\u00e1s m\u00f4\u017ee vyslobodi\u0165 <strong>&nbsp;pomal\u00e9 a cielen\u00e9 zni\u017eovanie cukru v jed\u00e1lni\u010dku.<\/strong> Aby sme v\u0161ak dok\u00e1zali obmedzi\u0165 cukor bezbolestn\u00fdm sp\u00f4sobom, strava mus\u00ed by\u0165 vyv\u00e1\u017een\u00e1 s dostatkom<strong> komplexn\u00fdch sacharidov, bielkov\u00edn, zdrav\u00fdch tukov a vl\u00e1kniny. <\/strong>Z celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu by mali tvori\u0165 komplexn\u00e9 sacharidy 45 &#8211; 60 %, tuky 30 % a bielkoviny 10 &#8211; 20 %. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, ako sa zbavi\u0165 chut\u00ed na sladk\u00e9 sa podrobne do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 krokov, v\u010faka ktor\u00fdm sa zbav\u00edte chut\u00ed na sladk\u00e9.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg\" alt=\"Ak\u00e9 s\u00fa pr\u00edciny chuti na sladk\u00e9?\" class=\"wp-image-394076\" style=\"width:843px;height:562px\" title=\"Ak\u00e9 s\u00fa pr\u00edciny chuti na sladk\u00e9?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-2048x1365.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=\"Preco_moze_byt_cukor_skodlivy\"><\/span><strong>Pre\u010do m\u00f4\u017ee by\u0165 cukor \u0161kodliv\u00fd?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chute na sladk\u00e9 nie s\u00fa jedinou vadou na kr\u00e1se vysok\u00e9ho obsahu cukru v jed\u00e1lni\u010dku. V\u0161etci tu\u0161\u00edme, \u017ee cukor m\u00f4\u017ee ma\u0165 na svedom\u00ed aj zdravotn\u00e9 probl\u00e9my. O \u010do konkr\u00e9tne ide?<\/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>Vysok\u00fd pr\u00edjem cukru <strong>zvy\u0161uje celkov\u00fd denn\u00fd energetick\u00fd pr\u00edjem<\/strong>. Z\u00e1rove\u0148 je \u010dasto s\u00fa\u010das\u0165ou potrav\u00edn, ktor\u00e9 obsahuj\u00fa ve\u013ea tukua s\u00fa <strong>energetick\u00fd ve\u013emi bohat\u00e9<\/strong>, ako napr\u00edklad r\u00f4zne \u010dokol\u00e1dy, ty\u010dinky, z\u00e1kusky a in\u00e9 cukrovinky. Cukor je tak be\u017enou s\u00fa\u010das\u0165ou <strong>vysoko priemyselne spracovan\u00fdch potrav\u00edn<\/strong>, ktor\u00e9 maj\u00fa v malom mno\u017estve ve\u013ea energie, ale m\u00e1lo cenn\u00fdch \u017eiv\u00edn. Ich nadmern\u00fd pr\u00edjem m\u00f4\u017ee vies\u0165 k n\u00e1rastu telesnej hmotnosti a t\u00fdm p\u00e1dom aj k <strong>nadv\u00e1he <\/strong>a <strong>obezite<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Obezita je sama o sebe <strong>zdravotn\u00fd probl\u00e9m<\/strong>, ktor\u00fd \u010falej zvy\u0161uje riziko vzniku <strong>n\u00e1dorov\u00fdch ochoren\u00ed, srdcovo-cievnych probl\u00e9mov<\/strong> \u010di <strong>cukrovky 2. typu. <\/strong>S obezitou sa tie\u017e sp\u00e1ja vy\u0161\u0161ie riziko v\u00fdskytu <strong>depresie <\/strong>a \u010fal\u0161\u00edch psychick\u00fdch ochoren\u00ed.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5]<\/span><\/li>\n\n\n\n<li>Nadmern\u00e9 mno\u017estvo cukru v jed\u00e1lni\u010dku neprospieva ani na\u0161im zubom, ke\u010f\u017ee zvy\u0161uje riziko <strong>zubn\u00e9ho kazu<\/strong>. V \u00fastnej dutine je cukor spracov\u00e1van\u00fd <strong>bakt\u00e9riami <\/strong>a v\u00fdsledkom tohto procesu s\u00fa <strong>kyseliny<\/strong>, ktor\u00e9 m\u00f4\u017eu po\u0161kodzova\u0165 <strong>zubn\u00fa sklovinu<\/strong>. Obzvl\u00e1\u0161\u0165 rizikov\u00e9 s\u00fa potraviny, ktor\u00e9 sa <strong>lepia na zuby<\/strong> &#8211; napr. su\u0161en\u00e9 ovocie, su\u0161ienky, gumov\u00e9 cukr\u00edky apod. Tie toti\u017e zost\u00e1vaj\u00fa v \u00fastach dlh\u0161iu dobu a na\u0161e zuby s\u00fa vystaven\u00e9 dlhotrvaj\u00facej pr\u00e1ci bakt\u00e9ri\u00ed a tvorbe kysel\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[11,12]<\/span><\/li>\n\n\n\n<li>Vysok\u00fd obsah cukru m\u00f4\u017ee ma\u0165 tie\u017e vplyv na na\u0161u poko\u017eku a zvy\u0161ova\u0165 riziko vzniku akn\u00e9. Viac sa o tom do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-akne-pomoct-moze-znizenie-stresu-zdrava-hmotnost-aj-spravna-hygiena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako sa zbavi\u0165 akn\u00e9? Pom\u00f4c\u0165 m\u00f4\u017ee zn\u00ed\u017eenie stresu, zdrav\u00e1 hmotnos\u0165&nbsp; aj spr\u00e1vna hygiena.<\/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.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg\" alt=\"\u010co sp\u00f4sobuje vysok\u00fd pr\u00edjem cukru?\" class=\"wp-image-394091\" style=\"width:843px;height:562px\" title=\"\u010co sp\u00f4sobuje vysok\u00fd pr\u00edjem cukru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-2048x1365.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=\"Je_cukor_droga_a_mozeme_na_nom_byt_zavisli\"><\/span><strong>Je cukor droga a m\u00f4\u017eeme na \u0148om <strong>by\u0165<\/strong><\/strong> <strong>z\u00e1visl\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cukor a sladk\u00e1 chu\u0165 n\u00e1s silno pri\u0165ahuj\u00fa a pre mnoh\u00fdch je n\u00e1ro\u010dn\u00e9 obmedzi\u0165 cukor v strave a\u017e do takej miery, \u017ee veria, \u017ee s\u00fa na \u0148om z\u00e1visl\u00ed. Toto presved\u010denie dokonca podporuje aj fakt, \u017ee konzum\u00e1cia cukru vyvol\u00e1va v mozgu <strong>podobn\u00e9 procesy ako napr\u00edklad u\u017e\u00edvanie drog<\/strong>. Veda v tom zatia\u013e nem\u00e1 stopercentne jasno, ale zd\u00e1 sa, \u017ee <strong>z\u00e1vislos\u0165 od cukru m\u00f4\u017ee by\u0165 skuto\u010dn\u00e1<\/strong>. Ak to tak je, je v\u0161ak omnoho <strong>slab\u0161ia <\/strong>v porovnan\u00ed s<strong> in\u00fdmi z\u00e1vislos\u0165ami<\/strong>. Navy\u0161e je pravdepodobn\u00e9, \u017ee to <strong>nie je samotn\u00fd cukor<\/strong>, ktor\u00fd n\u00e1s n\u00fati dopria\u0165 si chutn\u00e9 jedlo znova a znova. Je to sk\u00f4r neodolate\u013en\u00e1 <strong>chu\u0165 potrav\u00edn bohat\u00fdch na cukor a tuk, pr\u00edpadne so\u013e<\/strong> (tzv. hyperpal\u00e1tabiln\u00e9 potraviny). Ur\u010dite m\u00e1te sami vysk\u00fa\u0161an\u00e9, \u017ee to nie je iba cukor, ktor\u00fd v\u00e1s tak ve\u013emi l\u00e1ka, ale aj r\u00f4zne tu\u010dn\u00e9 potraviny ako \u010dokol\u00e1dy, z\u00e1kusky, tu\u010dn\u00e9 \u00fadeniny, pr\u00edpadne v\u0161etko \u010do sa skr\u00fdva pod n\u00e1zvom <em>fast food<\/em>. V\u0161eobecne m\u00f4\u017eeme poveda\u0165, \u017ee sa jedn\u00e1 o <strong>vysoko priemyselne spracovan\u00e9 v\u00fdrobky<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4,6,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f sa zd\u00e1, \u017ee z\u00e1vislos\u0165 na jedle nie je v\u00fdmysel, neznamen\u00e1 to, \u017ee sa s \u0148ou ned\u00e1 ni\u010d robi\u0165. St\u00e1le plat\u00ed, \u017ee <strong>cielen\u00e9 zmeny v stravovan\u00ed<\/strong> vedia urobi\u0165 divy a zn\u00ed\u017ei\u0165 nutkanie uspokojova\u0165 sa spom\u00ednan\u00fdmi potravinami.<\/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=\"Kolko_cukru_v_jedalnicku_si_mozeme_dovolit\"><\/span><strong>Ko\u013eko cukru v jed\u00e1lni\u010dku si m\u00f4\u017eeme dovoli\u0165?<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Na\u0161\u00edm cie\u013eom nemus\u00ed by\u0165 jed\u00e1lni\u010dek s nulov\u00fdm obsahom cukru. <\/strong>Tak\u00e9 stravovanie je pre v\u00e4\u010d\u0161inu z n\u00e1s zbyto\u010dn\u00fdm tr\u00e1pen\u00edm, pri ktorom dlho nevydr\u017e\u00edme. Ove\u013ea lep\u0161ou cestou je<strong> kvalitn\u00e1 strava s vyv\u00e1\u017een\u00fdm obsahom komplexn\u00fdch sacharidov, bielkov\u00edn, zdrav\u00fdch tukov a vl\u00e1kniny<\/strong>, v r\u00e1mci ktorej si m\u00f4\u017eeme u\u017ei\u0165 aj mal\u00e9 mno\u017estvo <strong>cukru<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea odpor\u00fa\u010dan\u00ed Svetovej zdravotn\u00edckej organiz\u00e1cie (WHO) by cukor nemal tvori\u0165 viac ako <strong>10 % n\u00e1\u0161ho celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu<\/strong>. <strong>Referen\u010dn\u00e1 hodnota <\/strong>energetick\u00e9ho pr\u00edjmu pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka je<strong> 2 000 kcal<\/strong>. 10 % pr\u00edjmu teda predstavuje <strong>200 kcal<\/strong>, \u010do zodpoved\u00e1 <strong>50 g cukru (asi 10 kociek cukru)<\/strong>. Tak\u00e9 mno\u017estvo cukru n\u00e1jdeme v 500 ml pomaran\u010dov\u00e9ho d\u017e\u00fasu \u010di napr\u00edklad v 90 g mlie\u010dnej \u010dokol\u00e1dy.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maxim\u00e1lny odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem pod\u013ea WHO zah\u0155\u0148a cukor, ktor\u00fd sa do potrav\u00edn <strong>prid\u00e1va<\/strong>, ale aj ten, ktor\u00fd sa v nich vyskytuje <strong>prirodzene <\/strong>(napr\u00edkad v ovoc\u00ed alebo mlie\u010dnych v\u00fdrobkoch). V prvom rade je potrebn\u00e9 obmedzi\u0165 najm\u00e4 <strong>pridan\u00fd cukor<\/strong>. Prirodzene sa vyskytuj\u00faci cukor napr\u00edklad v ovoc\u00ed je naviazan\u00fd na vl\u00e1kninu, preto sa vstreb\u00e1va pomal\u0161ie.<span class=\"tadv-color\" style=\"color:#ff6600\"> [7]<sup>&nbsp;<\/sup><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"99889,105817,107113,108862,110956,111382\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_tipov_ako_znizit_obsah_cukru_v_jedalnicku\"><\/span><strong>8 tipov, ako zn\u00ed\u017ei\u0165 obsah cukru v jed\u00e1lni\u010dku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Mno\u017estvo cukru zni\u017eujte postupne<\/strong><\/h3>\n\n\n\n<p>Neurobte znova rovnak\u00fa chybu a <strong>nezakazujte si cukor \u00faplne<\/strong>. Ka\u017ed\u00e1 zmena k lep\u0161iemu je dobr\u00e1 zmena a preto sta\u010d\u00ed, ke\u010f cukor budete zni\u017eova\u0165 <strong>po mal\u00fdch krokoch<\/strong>. Postupn\u00e9 obmedzovanie mno\u017estva cukru v pokrmoch \u010di n\u00e1pojoch v\u00e1m pom\u00f4\u017ee <strong>zvyka\u0165 si na menej sladk\u00fa chu\u0165<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak napr\u00edklad ned\u00e1te dopusti\u0165 na dom\u00e1ce kol\u00e1\u010de, pe\u010dte ich aj na\u010falej, ale zn\u00ed\u017ete podiel cukru napr\u00edklad o <strong>\u0161tvrtinu<\/strong>. Rovnako postupujte aj u sladen\u00e9ho \u010daju, k\u00e1vy, apod. Pridajte napr\u00edklad <strong>o polovicu ly\u017ei\u010dky cukru menej<\/strong>. \u010casom budete pravdepodobne schopn\u00ed zn\u00ed\u017ei\u0165 jeho mno\u017estvo e\u0161te viac.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Aspo\u0148 \u010diasto\u010dne nahra\u010fte cukor sladidlami<\/strong><\/h3>\n\n\n\n<p>Najlep\u0161\u00edm sp\u00f4sobom ako zni\u017eova\u0165 cukor v jed\u00e1lni\u010dku je <strong>postupn\u00fdm zvykan\u00edm si na menej sladk\u00fa chu\u0165<\/strong>. Svoje miesto v jed\u00e1lni\u010dku v\u0161ak m\u00f4\u017eu ma\u0165 aj <a href=\"https:\/\/gymbeam.sk\/sladidla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladidl\u00e1<\/strong><\/a>, ktor\u00fdmi sa d\u00e1 cukor nahradi\u0165. Pom\u00f4\u017eu napr\u00edklad so zmen\u0161en\u00edm podielu cukru pri pe\u010den\u00ed alebo si v\u010faka nim m\u00f4\u017eeme u\u017ei\u0165 aj sladen\u00e9 n\u00e1poje bez cukru.&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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg\" alt=\"Sladidl\u00e1 ako nahrada cukru\" class=\"wp-image-394106\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>M\u00e1me na v\u00fdber z<strong> neenergetick\u00fdch sladidiel<\/strong>, ktor\u00e9 n\u00e1m nedodaj\u00fa \u017eiadnu energiu alebo z <strong>energetick\u00fdch sladidiel<\/strong>, ktor\u00e9 maj\u00fa v\u00fdznamne men\u0161ie mno\u017estvo kal\u00f3ri\u00ed v porovnan\u00ed s cukrom. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Z ak\u00fdch sladidiel si m\u00f4\u017eeme vybra\u0165?<\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Neenergetick\u00e9 sladidl\u00e1:<\/strong>&nbsp;<strong><\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>St\u00e9via:<\/strong> je rastlina poch\u00e1dzaj\u00faca z Ju\u017enej Ameriky, ktor\u00e1 sa v\u010faka svojej sladkej chuti pou\u017e\u00edva na v\u00fdrobu sladidla. Za sladk\u00fa chu\u0165 s\u00fa zodpovedn\u00e9 glykozidy zn\u00e1me pod n\u00e1zvom <strong>steviozid<\/strong>. Pr\u00e1ve tieto glykozidy tvoria sladidlo, ktor\u00e9 m\u00f4\u017eeme k\u00fapi\u0165 napr\u00edklad vo forme kvapiek \u010di pr\u00e1\u0161ku. Sladidlo zo st\u00e9vie slad\u00ed 200 &#8211; 300-kr\u00e1t silnej\u0161ie ako cukor. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/li>\n\n\n\n<li><strong>Sukral\u00f3za<\/strong>: je \u010fal\u0161ie <strong>neenergetick\u00e9 sladidlo<\/strong>. M\u00e1 a\u017e 600-kr\u00e1t vy\u0161\u0161iu sladivos\u0165 ako cukor. \u010castokr\u00e1t je s\u00fa\u010das\u0165ou r\u00f4znych neenergetick\u00fdch <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvapiek <\/a><\/strong>a <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bezkaloricky-sirup-salted-caramel-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupov<\/a><\/strong>, ktor\u00e9 sa pou\u017e\u00edvaj\u00fa na sladenie. Pokia\u013e sa chcete o sukral\u00f3ze do\u010d\u00edta\u0165 viac inform\u00e1ci\u00ed, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/sukraloza-umele-sladidlo-a-jeho-vplyv-na-zdravie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sukral\u00f3za &#8211; umel\u00e9 sladidlo a jeho vplyv na zdravie.<\/a><\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[1]<\/span><\/li>\n\n\n\n<li><strong>Erythritol<\/strong>: Ani <a href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritol<\/a> n\u00e1m nedod\u00e1 \u017eiadnu energiu, jeho energetick\u00e1 hodnota je 0 kcal. V porovnan\u00ed s klasick\u00fdm cukrom m\u00e1 pribli\u017ene 70 % sladivos\u0165. V praxi to znamen\u00e1, \u017ee na osladenie potrebujeme pou\u017ei\u0165 o nie\u010do viac erythritolu ako cukru, aby sme dosiahli rovnak\u00fd efekt ako pou\u017eit\u00edm cukru.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>Energetick\u00e9 sladidl\u00e1:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Xylitol<\/strong>: patr\u00ed medzi <strong>energetick\u00e9 sladidl\u00e1<\/strong> a pozn\u00e1me ho tie\u017e pod n\u00e1zvom <strong>brezov\u00fd cukor.<\/strong> <a href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Xylitol<\/a> slad\u00ed podobne intenz\u00edvne ako cukor, ale na rozdiel od neho m\u00e1 o <strong>40 % menej energie<\/strong>.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>\u010cakankov\u00fd sirup<\/strong>: ide o sladidlo vyroben\u00e9 z<strong> kore\u0148a \u010dakanky<\/strong>. V\u010faka tomu je bohat\u00fd na <strong>vl\u00e1kninu (<\/strong>inul\u00edn<strong>) <\/strong>a m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 jej pr\u00edjem v jed\u00e1lni\u010dku. Iba 5 % z obsahu \u010dakankov\u00e9ho sirupu tvor\u00ed cukor. V porovnan\u00ed s cukrom m\u00e1 o <strong>45 % menej kal\u00f3ri\u00ed.<\/strong> Pote\u0161\u00ed aj t\u00fdch, ktor\u00ed h\u013eadaj\u00fa sp\u00f4sob, ako nahradi\u0165 ob\u013e\u00faben\u00fd med, preto\u017ee jeho konzistencia a chu\u0165 s\u00fa medu ve\u013emi podobn\u00e9.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o sladidl\u00e1ch v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>N\u00e1hrady cukru &#8211; ktor\u00e9 sladidlo je pre v\u00e1s najvhodnej\u0161ie?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Obmedzte cukor v n\u00e1pojoch<\/strong><\/h3>\n\n\n\n<p>Cukor v n\u00e1pojoch je \u010dastokr\u00e1t t\u00fdm najv\u00e4\u010d\u0161\u00edm prekvapen\u00edm. Kto by predpokladal, \u017ee <strong>0,5 l ochutenej miner\u00e1lky<\/strong> m\u00f4\u017ee skr\u00fdva\u0165 a\u017e <strong>80 kcal<\/strong> (336 kJ) a <strong>20 g cukru?<\/strong> Obsahom cukru sa tak uveden\u00e9 mno\u017estvo miner\u00e1lky vyrovn\u00e1 napr\u00edklad <strong>30 g mlie\u010dnej \u010dokol\u00e1dy<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f v priebehu d\u0148a vypijeme 500 ml sladenej miner\u00e1lky, pokryjeme <strong>polovicu maxim\u00e1lnej dennej odpor\u00fa\u010danej d\u00e1vku cukru<\/strong> pod\u013ea WHO (50 g pre priemern\u00e9ho zdrav\u00e9ho dospel\u00e9ho \u010dloveka). Cukor z n\u00e1pojov sa navy\u0161e vstreb\u00e1va omnoho <strong>r\u00fdchlej\u0161ie <\/strong>ako cukor z jedla. V\u00fdsledkom je tak <strong>r\u00fdchle zv\u00fd\u0161enie cukru v krvi<\/strong> pravdepodobne nasledovan\u00e9 jeho prudk\u00fdm zn\u00ed\u017een\u00edm a sprev\u00e1dzan\u00e9 \u010fal\u0161ou <strong>chu\u0165ou na sladk\u00e9<\/strong>. N\u00e1poje n\u00e1s z\u00e1rove\u0148 v porovnan\u00ed s jedlom <strong>nezas\u00fdtia<\/strong>, ale iba dodaj\u00fa ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9mom nie s\u00fa iba <strong>limon\u00e1dy <\/strong>a <strong>ochuten\u00e9 miner\u00e1lne vody<\/strong>, ale cukor na n\u00e1s \u010d\u00edha aj v <strong>d\u017e\u00fasoch<\/strong>,<strong> \u013eadov\u00fdch \u010dajoch<\/strong>, <strong>ochuten\u00fdch piv\u00e1ch<\/strong> \u010di napr\u00edklad<strong> energetick\u00fdch n\u00e1pojoch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ko\u013eko cukru do seba priemerne dostaneme pit\u00edm r\u00f4znych n\u00e1pojov?<\/strong><strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>N\u00e1poj<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mno\u017estvo cukru (500 ml)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Miner\u00e1lna voda sladen\u00e1 cukrom<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vinea<\/td><td class=\"has-text-align-center\" data-align=\"center\">47,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kofola<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sladen\u00fd \u013eadov\u00fd \u010daj<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nealkoholick\u00fd radler<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00fd n\u00e1poj<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">D\u017e\u00fas&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Z tabu\u013eky vid\u00edte, \u017ee 500 ml sladen\u00e9ho n\u00e1poja (mno\u017estvo, ktor\u00e9 do seba s \u013eahkos\u0165ou dostaneme v priebehu p\u00e1r min\u00fat) pokryje \u010dastokr\u00e1t <strong>maxim\u00e1lnu odpor\u00fa\u010dan\u00fa d\u00e1vku cukru na de\u0148<\/strong>. Sladen\u00e9 n\u00e1poje by preto mali by\u0165 <strong>jedn\u00fdm z prv\u00fdch produktov<\/strong>, ktor\u00e9 obmedz\u00edme, ke\u010f sa sna\u017e\u00edme zn\u00ed\u017ei\u0165 mno\u017estvo cukru v strave.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejedn\u00e9ho z n\u00e1s v\u0161ak m\u00f4\u017ee zasko\u010di\u0165 aj mno\u017estvo cukru, ktor\u00e9 do seba v priebehu d\u0148a dostaneme <strong>pit\u00edm sladenej k\u00e1vy \u010di \u010daju.<\/strong> Aj vy ste sa u\u017e stretli s argumentom \u201cve\u010f si d\u00e1m iba jednu ly\u017ei\u010dku cukru\u201d ? Ke\u010f v\u0161ak prid\u00e1me jednu ly\u017ei\u010dku cukru do rannej a poobednej k\u00e1vy a ve\u010der si ju e\u0161te doprajeme do \u010daju, na konte m\u00e1me hne\u010f okolo <strong>15 g cukru<\/strong>. Ani sa nenazd\u00e1me a t\u00fdmto sp\u00f4sobom napln\u00edme tretinu maxim\u00e1lneho odpor\u00fa\u010dan\u00e9ho pr\u00edjmu cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o cukre v n\u00e1pojoch v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie, a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako obmedzi\u0165 mno\u017estvo cukru v n\u00e1pojoch?<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zn\u00ed\u017ete porciu sladen\u00e9ho n\u00e1poja<\/strong>. Namiesto ka\u017edodenn\u00fdch 500 ml limon\u00e1dy vypite napr\u00edklad iba 200 ml. Zmen\u0161\u00edte tak mno\u017estvo prijat\u00e9ho cukru, ale st\u00e1le si m\u00f4\u017eete u\u017ei\u0165 svoj ob\u013e\u00faben\u00fd n\u00e1poj. Ke\u010f 500 ml coly s obsahom cukru 50 g obmedz\u00edte na 200 ml, prijmete o 30 g cukru menej.<\/li>\n\n\n\n<li><strong>Nau\u010dte sa sladen\u00e9 n\u00e1poje<\/strong> <strong>riedi\u0165<\/strong>. <strong>D\u017e\u00fasy <\/strong>alebo <strong>sladen\u00e9 miner\u00e1lky<\/strong> s\u00fa chutn\u00e9 aj po zmie\u0161an\u00ed s neperlivou alebo perlivou nesladenou vodou. Nalejte si ni\u017e\u0161ie mno\u017estvo n\u00e1poja a zvy\u0161ok dopl\u0148te t\u00fdmito tekutinami. Podiel vody postupne zvy\u0161ujte.<\/li>\n\n\n\n<li>Pitn\u00fd re\u017eim si m\u00f4\u017eete spestri\u0165 aj n\u00e1pojmi ochuten\u00fdmi neenergetick\u00fdmi <a href=\"https:\/\/gymbeam.sk\/sladidla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladidlami<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Ke\u010f ste zvyknut\u00ed sladi\u0165 \u010daj alebo k\u00e1vu<\/strong>, zo za\u010diatku zn\u00ed\u017ete mno\u017estvo cukru na <strong>polovicu<\/strong>, aby ste si na menej sladk\u00fa chu\u0165 zvykali postupne. Ak sa sladkej k\u00e1vy \u010di \u010daju nechcete vzda\u0165, pom\u00f4c\u0165 m\u00f4\u017eu spomenut\u00e9 sladidl\u00e1.<\/li>\n\n\n\n<li><strong>Tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 nahradi\u0165 cukor v k\u00e1ve<\/strong> <strong>mliekom<\/strong>. K\u00e1va bude <strong>jemnej\u0161ia <\/strong>a v\u010faka prirodzen\u00e9mu obsahu cukru v mlieku aj <strong>mierne sladk\u00e1<\/strong>.&nbsp;&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\u00e1klad v\u00e1\u0161ho pitn\u00e9ho re\u017eimu by mala tvori\u0165 <strong>voda<\/strong>, <strong>miner\u00e1lne vody<\/strong> \u010di <strong>nesladen\u00e9 <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010daje<\/strong><\/a>. Pre spestrenie je mo\u017en\u00e9 dochuti\u0165 ich napr\u00edklad <strong>citr\u00f3novou \u0161\u0165avou<\/strong>, r\u00f4znymi <strong>bylinkami <\/strong>(m\u00e4ta, medovka apod), <strong>ovoc\u00edm <\/strong>(vo vode nechajte vyl\u00fahova\u0165 napr\u00edklad \u010derstv\u00e9 alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00e9 <\/a>ovocie) alebo m\u00f4\u017eete vodu ochuti\u0165 pomocou <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg\" alt=\"Ako obmedzi\u0165 cukor v n\u00e1pojoch?\" class=\"wp-image-394139\" style=\"width:843px;height:562px\" title=\"Ako obmedzi\u0165 cukor v n\u00e1pojoch?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Jedzte menej cukroviniek a dosladzovan\u00fdch potrav\u00edn<\/strong><\/h3>\n\n\n\n<p>Najviac cukru z potrav\u00edn z\u00edskame vo forme r\u00f4znych <strong>z\u00e1kuskov<\/strong>, <strong>su\u0161ienok<\/strong>, <strong>\u010dokol\u00e1d<\/strong>, <strong>jemn\u00e9ho pe\u010diva<\/strong> (croissanty, \u0161at\u00f4\u010dky apod.), <strong>kol\u00e1\u010dov <\/strong>a \u010fal\u0161\u00edch potrav\u00edn z nekone\u010dn\u00e9ho zoznamu cukroviniek. \u010c\u00edhaj\u00fa na n\u00e1s na ka\u017edom kroku a my m\u00e1me \u010do robi\u0165, aby sme odolali. Niet sa \u010domu divi\u0165, ve\u010f tieto potraviny svojou neodolate\u013enou kombin\u00e1ciou cukru a tuku vyvol\u00e1vaj\u00fa tak pr\u00edjemn\u00e9 pocity.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem <strong>cukru <\/strong>a v\u00e4\u010d\u0161inou <strong>nekvalitn\u00e9ho tuku<\/strong> v\u0161ak neposkytuj\u00fa takmer \u017eiadne \u010fal\u0161ie \u017eiviny. S\u00fa to <strong>nutri\u010dne chudobn\u00e9 potraviny<\/strong>, ktor\u00e9 s\u00fa pre n\u00e1s hlavne zdrojom <strong>ve\u013ek\u00e9ho mno\u017estva kal\u00f3ri\u00ed<\/strong>. Napr\u00edklad jedna 50g \u010dokol\u00e1dov\u00e1 ty\u010dinka m\u00f4\u017ee ma\u0165 okolo 250 kcal (1050 kJ), \u010do odpoved\u00e1 jedlu zlo\u017een\u00e9mu z <strong>krajca \u017eitn\u00e9ho chleba<\/strong>, <strong>\u017eerv\u00e9 <\/strong>a <strong>dvoch pl\u00e1tkov tvrd\u00e9ho syra<\/strong>. Energeticky s\u00fa tieto jedl\u00e1 s\u00edce rovnak\u00e9, ale po ich zjeden\u00ed sa budeme c\u00edti\u0165 <strong>v\u00fdrazne odli\u0161ne<\/strong>. Chlieb so syrom n\u00e1s pr\u00edjemne <strong>zas\u00fdti na dlh\u0161iu dobu<\/strong>, zatia\u013e \u010do \u010dokol\u00e1dov\u00e1 ty\u010dinka uspokoj\u00ed na\u0161e aktu\u00e1lne sladk\u00e9 chute. O chv\u00ed\u013eu v\u0161ak budeme ma\u0165 znova <strong>hlad <\/strong>a navy\u0161e sa pravdepodobne vr\u00e1ti aj <strong>chu\u0165 na sladk\u00e9<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako zn\u00ed\u017ei\u0165 mno\u017estvo cukroviniek v jed\u00e1lni\u010dku?&nbsp;<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nenoste si tieto potraviny domov.<\/strong> Je men\u0161ia \u0161anca, \u017ee budete ma\u0165 chu\u0165 na nie\u010do, \u010do nem\u00e1te na o\u010diach. \u010co doma nem\u00e1te, to nezjete.<\/li>\n\n\n\n<li>Ke\u010f chute na sladk\u00e9 sprev\u00e1dza aj hlad, v prvom rade sa najedzte <strong>plnohodnotn\u00e9ho jedla<\/strong>. Namiesto su\u0161ienok na olovrant siahnite po jogurte s ovoc\u00edm. Tak\u00e9to jedlo v\u00e1s <strong>zas\u00fdti <\/strong>a pravdepodobne <strong>zn\u00ed\u017ei <\/strong>chu\u0165 na sladk\u00e9 .&nbsp;<\/li>\n\n\n\n<li><strong>Sladkos\u0165 si doprajte, ale v men\u0161om mno\u017estve<\/strong>. Ak mal\u00e9 mno\u017estvo spom\u00ednan\u00fdch ob\u013e\u00faben\u00fdch su\u0161ienok prid\u00e1te do jogurtu s ovoc\u00edm, <strong>uspokoj\u00edte svoje ch\u00fa\u0165ky<\/strong> a z\u00e1rove\u0148 budete <strong>nas\u00fdten\u00ed<\/strong>.<\/li>\n\n\n\n<li><strong>N\u00e1jdite si menej sladk\u00e9 varianty va\u0161ich ob\u013e\u00faben\u00fdch sladkost\u00ed<\/strong>. Mlie\u010dnu \u010dokol\u00e1du nahra\u010fte alternat\u00edvou s vy\u0161\u0161\u00edm obsahom kakaa. Dajte \u0161ancu su\u0161ienkam s celozrnnou m\u00fakou a ni\u017e\u0161\u00edm obsahom cukru, at\u010f.<\/li>\n\n\n\n<li><strong>Ako v\u00fd\u017eivn\u00e1 sladkos\u0165 m\u00f4\u017eu sl\u00fa\u017ei\u0165 aj <\/strong><a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prote\u00ednov\u00e9 ty\u010dinky<\/strong><\/a><strong>.<\/strong> Za\u017een\u00fa chu\u0165 na sladk\u00e9, ale ke\u010f\u017ee s\u00fa typicky sladen\u00e9 sladidlami, neprijmete v nich cukor a z\u00e1rove\u0148 v\u00e1s v\u010faka obsahu bielkov\u00edn aj zas\u00fdtia.<\/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\/09\/M5_3606-1124x749.jpg\" alt=\"Ako jes\u0165 menej cukru?\" class=\"wp-image-394154\" style=\"width:843px;height:562px\" title=\"Ako jes\u0165 menej cukru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Potraviny si rad\u0161ej dosladzujte sami<\/strong><\/h3>\n\n\n\n<p>Obrovsk\u00e9 mno\u017estvo cukru prij\u00edmame z potrav\u00edn, v ktor\u00fdch nem\u00e1 cukor \u010do robi\u0165. Strava mnoh\u00fdch \u013eud\u00ed sa hem\u017e\u00ed <strong>ochuten\u00fdmi jogurtami<\/strong>, <strong>sladen\u00fdmi kef\u00edrov\u00fdmi mliekami<\/strong> \u010di napr\u00edklad <strong>sladk\u00fdmi ra\u0148ajakov\u00fdmi cere\u00e1liami.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsah cukru je v spomenut\u00fdch potravin\u00e1ch (a mnoh\u00fdch \u010fal\u0161\u00edch) v\u00e4\u010d\u0161inou <strong>pr\u00edli\u0161 vysok\u00fd<\/strong>. Pritom, ke\u010f si k\u00fapite nesladen\u00fd variant potraviny a dochut\u00edte si ju sami, s prekvapen\u00edm m\u00f4\u017eete zisti\u0165, \u017ee v\u00e1m<strong> menej sladk\u00e1 chu\u0165 sta\u010d\u00ed<\/strong>. Z\u00e1rove\u0148 dok\u00e1\u017eete <strong>ovplyvni\u0165 mno\u017estvo cukru <\/strong>v potravin\u00e1ch a aj tak si na\u010falej vychutn\u00e1va\u0165 ich pr\u00edjemn\u00fa sladk\u00fa chu\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako sa v obsahu cukru l\u00ed\u0161ia ochuten\u00e9 a neochuten\u00e9 varianty niektor\u00fdch potrav\u00edn?<\/strong><strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Nesladen\u00e9 potraviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah cukru\/ 100 g<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sladen\u00e9 potraviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah cukru\/ 100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Biely jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ochuten\u00fd jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Biele kef\u00edrov\u00e9 mlieko<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ochuten\u00e9 kef\u00edrov\u00e9 mlieko<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sypan\u00e9 m\u00fcsli<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zapekan\u00e9 musli&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nesladen\u00e1 instantn\u00e1 ovsen\u00e9 ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sladen\u00e1 instantn\u00e1 ovsen\u00e9 ka\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pod\u013ea tabu\u013eky je o\u010dividn\u00e9, \u017ee je pre n\u00e1s v\u00fdhodnej\u0161ie kupova\u0165 <strong>nesladen\u00e9 verzie<\/strong>. N\u00e1sledne m\u00e1me mo\u017enos\u0165 si ich dochuti\u0165 a spr\u00edjemni\u0165 pod\u013ea svojich preferenci\u00ed. \u010castokr\u00e1t bude v\u00fdsledn\u00fd obsah cukru ni\u017e\u0161\u00ed ako u kupovan\u00fdch sladen\u00fdch variantov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ako si ochuti\u0165 z\u00e1kladn\u00e9 nesladen\u00e9 potraviny a ako sa l\u00ed\u0161ia od t\u00fdch sladen\u00fdch?<\/strong><strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sladen\u00e1 potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah cukru\/ porciu<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Nesladen\u00e1 potravina ochuten\u00e1 doma<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah cukru\/ porciu<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ochuten\u00fd ovocn\u00fd jogurt (150 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Biely jogurt s ly\u017ei\u010dkou d\u017eemu Biely jogurt s \u010dakankov\u00fdm sirupom<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g 5,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ochuten\u00e9 kef\u00edrov\u00e9 mlieko (300 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Biele kef\u00edrov\u00e9 mlieko s ly\u017ei\u010dkou kakaa a \u010dakankov\u00fdm sirupom<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Instantn\u00e1 ovsen\u00e1 ka\u0161a sladen\u00e1 cukrom (55 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ovsen\u00e9 vlo\u010dky s 100 ml mlieka a 1 \u010dl \u010dakankov\u00e9ho sirupu Ovsen\u00e9 vlo\u010dky s 20 g <a href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00e9ho prote\u00ednu<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 g 1,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zapekan\u00e9 musli (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Dom\u00e1ca granola, napr\u00edklad t\u00e1to z <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkava-granola-s-orechmi-a-quinoou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00fdch vlo\u010diek, quinoy a orechov&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ke\u010f budete venova\u0165 p\u00e1r min\u00fat pr\u00edprave vlastnej sladkej potraviny, v\u00fdsledkom m\u00f4\u017ee by\u0165 z\u00e1rove\u0148 <strong>pestrej\u0161\u00ed <\/strong>a <strong>zauj\u00edmavej\u0161\u00ed jed\u00e1lni\u010dek.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u010c\u00edm m\u00f4\u017eeme potraviny dosladzova\u0165?<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pou\u017e\u00edvajte najm\u00e4<\/strong> <strong>\u010derstv\u00e9 ovocie<\/strong>. Pr\u00edpadne ho m\u00f4\u017eete nahradi\u0165 <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00fdm ovoc\u00edm<\/a>.<\/li>\n\n\n\n<li>Ak chcete sladi\u0165 trochu netradi\u010dne, m\u00f4\u017eete sk\u00fasi\u0165 prida\u0165 <a href=\"https:\/\/gymbeam.sk\/bio-bananovy-prasok-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovocn\u00fd pr\u00e1\u0161ok<\/strong><\/a>. Jogurty, ka\u0161e a \u010fal\u0161ie potraviny m\u00f4\u017eete ochuti\u0165 ly\u017ei\u010dkou d\u017eemu.<\/li>\n\n\n\n<li>Do jogurtu, tvarohu \u010di zakysan\u00fdch n\u00e1pojov m\u00f4\u017eete prida\u0165 <a href=\"https:\/\/gymbeam.sk\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolu <\/a>alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a>, ktor\u00e9 dodaj\u00fa pokrmu sladk\u00fa chu\u0165. <\/li>\n\n\n\n<li>\u010eal\u0161ou mo\u017enos\u0165ou s\u00fa neenergetick\u00e9 alebo energetick\u00e9 sladidl\u00e1.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-925240050-1124x750.jpg\" alt=\"Ako zdravo sladi\u0165?\" class=\"wp-image-394193\" style=\"width:843px;height:563px\" title=\"Ako zdravo sladi\u0165?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. <strong>Pou\u017e\u00edvajte menej cukru pri pe\u010den\u00ed a varen\u00ed<\/strong><\/h3>\n\n\n\n<p>Kol\u00e1\u010de, b\u00e1bovky, z\u00e1kusky \u010di r\u00f4zne palacinky alebo lievance obsahuj\u00fa v\u00e4\u010d\u0161inou v p\u00f4vodnom recepte mno\u017estvo cukru, ktor\u00e9 by sta\u010dilo aj na ich dvojn\u00e1sobn\u00fa porciu. Napr\u00edklad v dvoch k\u00faskoch b\u00e1bovky m\u00f4\u017eeme prija\u0165 aj 15 g cukru, \u010do je tretina maxim\u00e1lneho odpor\u00fa\u010dan\u00e9ho denn\u00e9ho pr\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cukor m\u00f4\u017eete zn\u00ed\u017ei\u0165 pomocou t\u00fdchto tipov:<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Z mno\u017estva pridan\u00e9ho cukru<\/strong> <strong>postupne uberajte<\/strong>. Najsk\u00f4r ho zn\u00ed\u017ete napr\u00edklad o tretinu, nesk\u00f4r m\u00f4\u017eete sk\u00fasi\u0165 polovi\u010dn\u00e9 mno\u017estvo.<\/li>\n\n\n\n<li><strong>Cukor \u010diasto\u010dne alebo \u00faplne nahra\u010fte<\/strong> <strong>sladidlami<\/strong>.<\/li>\n\n\n\n<li><strong>Pridan\u00fd cukor vyme\u0148te za \u010derstv\u00e9 ovocie<\/strong>. Dobre sa pe\u010die napr\u00edklad s rozma\u010dkan\u00fdm ban\u00e1nom alebo nastr\u00fahan\u00fdm jablkom.<\/li>\n\n\n\n<li>S obmedzen\u00edm cukru m\u00f4\u017ee pom\u00f4c\u0165 aj pridanie inej ako sladkej chuti. Spestrite kol\u00e1\u010de r\u00f4znym <strong>koren\u00edm<\/strong>, napr\u00edklad <strong>\u0161koricou<\/strong>, <strong>vanilkou <\/strong>\u010di <strong>pern\u00edkov\u00fdm koren\u00edm<\/strong>.&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>Pre viac in\u0161pir\u00e1ci\u00ed si pre\u010d\u00edtajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/nahrady-cukru-prirodne-umele-sladidla\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako piec\u0165 zdrav\u0161ie nielen na Vianoce?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg\" alt=\"Ako piec\u0165 bez cukru?\" class=\"wp-image-394210\" style=\"width:843px;height:562px\" title=\"Ako piec\u0165 bez cukru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Jedzte dostatok komplexn\u00fdch sacharidov, bielkov\u00edn a vl\u00e1kniny<\/strong><\/h3>\n\n\n\n<p>\u010cast\u00e9 chute na sladk\u00e9 a vysok\u00e1 potreba cukru s\u00fa \u010dasto v\u00fdsledkom <strong>nevyv\u00e1\u017een\u00e9ho <\/strong>a <strong>nekvalitn\u00e9ho jed\u00e1lni\u010dka<\/strong>. Ke\u010f v strave ch\u00fdbaj\u00fa <strong>komplexn\u00e9 sacharidy<\/strong>, <strong>bielkoviny <\/strong>\u010di <strong>vl\u00e1knina<\/strong>, telo reaguje po\u017eiadavkou na r\u00fdchly a bohat\u00fd zdroj energie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clovek, ktor\u00fd ra\u0148ajkuje croissanty s nutellou a na obed si objedn\u00e1 pizzu, bude ma\u0165 v priebehu d\u0148a pravdepodobne omnoho v\u00e4\u010d\u0161ie chute na sladk\u00e9 ako ten, ktor\u00fd si r\u00e1no dopraje biely jogurt s vlo\u010dkami a ovoc\u00edm a na obed rybu so zemiakmi a zeleninou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby ste zn\u00ed\u017eili n\u00e1valy chut\u00ed na sladk\u00e9, ria\u010fte sa z\u00e1sadami <strong>zdrav\u00e9ho taniera<\/strong> &#8211; \u00bd taniera zapl\u0148te zeleninou alebo ovoc\u00edm, \u00bc taniera venujte komplexn\u00fdm sacharidom a na \u00bc taniera si nalo\u017ete bielkoviny. Viac o tom, ako si posklada\u0165 vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png\" alt=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" class=\"wp-image-209017\" style=\"width:843px;height:787px\" title=\"ako m\u00e1 vyzera\u0165 zdrav\u00fd tanier?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/sk-verzia-min-1124x1049-1-400x373.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. <strong>\u010c\u00edtajte etikety na obaloch potrav\u00edn a sledujte obsah cukru<\/strong><\/h3>\n\n\n\n<p>Ve\u013ek\u00e9 mno\u017estvo pridan\u00e9ho cukru sa m\u00f4\u017ee objavi\u0165 aj tam, kde by ste to <strong>ne\u010dakali<\/strong>. Preto je potrebn\u00e9<strong> \u010d\u00edta\u0165 etikety potrav\u00edn<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najsk\u00f4r si v\u0161\u00edmajte <strong>zlo\u017eenie potraviny.<\/strong> V potravine je najviac t\u00fdch zlo\u017eiek, ktor\u00e9 sa nach\u00e1dzaj\u00fa <strong>na prv\u00fdch miestach zoznamu<\/strong>. <strong>\u010c\u00edm sk\u00f4r na cukor v zlo\u017een\u00ed naraz\u00edte, t\u00fdm viac sa ho v potravine nach\u00e1dza.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedajte sa zmias\u0165 ani cukrom skryt\u00fdm za<strong> in\u00fdm n\u00e1zvom.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u010co v\u0161etko je v zlo\u017een\u00ed cukor?&nbsp;<\/strong><strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>frukt\u00f3zov\u00fd sirup<\/li>\n\n\n\n<li>kukuri\u010dn\u00fd sirup<\/li>\n\n\n\n<li>repn\u00fd cukor<\/li>\n\n\n\n<li>kokosov\u00fd\/ hned\u00fd\/ trstinov\u00fd cukor<\/li>\n\n\n\n<li>maltodextr\u00edn<\/li>\n\n\n\n<li>malt\u00f3za<\/li>\n\n\n\n<li>med<\/li>\n\n\n\n<li>ry\u017eov\u00fd\/ javorov\u00fd\/ datlov\u00fd\/ ag\u00e1vov\u00fd sirup<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po skontrolovan\u00ed zlo\u017eenia prich\u00e1dza na rad<strong> nutri\u010dn\u00e1 tabu\u013eka<\/strong>. N\u00e1jdete v nej celkov\u00fdch obsah <strong>sacharidov <\/strong>a pod nimi kol\u00f3nku s n\u00e1zvom \u201c<strong>z toho cukry<\/strong>\u201d. \u010c\u00edm <strong>ni\u017e\u0161\u00ed <\/strong>bude obsah cukru, t\u00fdm <strong>lep\u0161ie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod pojmom cukry sa v\u0161ak skr\u00fdva ako <strong>pridan\u00fd<\/strong>, tak aj<strong> prirodzene sa vyskytuj\u00faci cukor<\/strong>. V ovoc\u00ed \u010di mlie\u010dnych v\u00fdrobkoch sa cukor nach\u00e1dza prirodzene, preto nebu\u010fte zasko\u010den\u00ed, ke\u010f sa v nutri\u010dnej tabu\u013eke na obale bieleho jogurtu objav\u00ed p\u00e1r gramov cukru. Pr\u00e1ve preto je vhodn\u00e9 <strong>kombinova\u0165 \u010d\u00edtanie tabu\u013eky a zlo\u017eenia<\/strong>, aby ste vedeli, \u010do je zdrojom obsiahnut\u00e9ho cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o \u010d\u00edtan\u00ed a porozumen\u00ed etikiet potrav\u00edn sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-citat-etikety-na-potravinach-a-na-co-si-dat-pozor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako \u010d\u00edta\u0165 etikety na potravin\u00e1ch a na \u010do si da\u0165 pozor?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span><strong>\u010co si z toho vzia\u0165?&nbsp;<\/strong><strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadmern\u00e9 mno\u017estvo cukru v jed\u00e1lni\u010dku vedie k <strong>obezite<\/strong>, ktor\u00e1 zvy\u0161uje riziko <strong>srdcovo-cievnych<\/strong>, <strong>n\u00e1dorov\u00fdch <\/strong>a \u010fal\u0161\u00edch ochoren\u00ed. Cukor je preto potrebn\u00e9 <strong>obmedzova\u0165<\/strong>. Nie je v\u0161ak nutn\u00e9 zbavova\u0165 sa ho \u00faplne, ale zn\u00ed\u017ei\u0165 ho tak, aby tvoril menej ako 10 % v\u00e1\u0161ho celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsah cukru k\u013eudne zni\u017eujte <strong>postupne<\/strong>. Zamerajte sa na obmedzenie <strong>sladen\u00fdch n\u00e1pojov<\/strong>, prid\u00e1vajte <strong>menej cukru pri pe\u010den\u00ed<\/strong>, uprednost\u0148ujte <strong>nesladen\u00e9 varianty<\/strong> potrav\u00edn a sladk\u00fa chu\u0165 im pridajte a\u017e vo svojej kuchyni. Z\u00e1rove\u0148 nezab\u00fadajte na sledovanie <strong>etikiet <\/strong>na obaloch potrav\u00edn a <strong>vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek<\/strong> s obsahom v\u0161etk\u00fdch \u017eiv\u00edn. Pom\u00f4\u017ee v\u00e1m, ke\u010f sa zameriate na v\u00fdber \u010do najv\u00e4\u010d\u0161ieho mno\u017estva z\u00e1kladn\u00fdch potrav\u00edn a menej t\u00fdch priemyselne spracovan\u00fdch. Automaticky tak zn\u00ed\u017eite obsah cukru a zv\u00fd\u0161ite kvalitu v\u00e1\u0161ho jed\u00e1lni\u010dka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te priate\u013eov, ktor\u00ed by ocenili inform\u00e1cie o tom, ako zn\u00ed\u017ei\u0165 cukor v jed\u00e1lni\u010dku? Nenech\u00e1vajte si \u010dl\u00e1nok pre seba a zdie\u013eajte ho s nimi.&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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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>Tie\u017e ste sa u\u017e opakovane pok\u00fa\u0161ali obmedzi\u0165 cukor, ale bez \u00faspechu? Mo\u017eno ste na to ne\u0161li t\u00fdm spr\u00e1vnym sp\u00f4sobom. Ako postupne zni\u017eova\u0165 obsah cukru a ako sa zbavi\u0165 chut\u00ed na sladk\u00e9 sa do\u010d\u00edtate v dne\u0161nom \u010dl\u00e1nku. <\/p>\n","protected":false},"author":156,"featured_media":394258,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6130,6155,6055],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-394071","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-nahrady-cukru","10":"tag-sladidla","11":"tag-strava","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>8 tipov, ako obmedzi\u0165 cukor a jes\u0165 menej sladk\u00e9ho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako zn\u00ed\u017ei\u0165 pr\u00edjem cukru a zbavi\u0165 sa chut\u00ed na sladk\u00e9? 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