{"id":394816,"date":"2022-09-26T15:02:06","date_gmt":"2022-09-26T13:02:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394816"},"modified":"2023-03-29T12:48:51","modified_gmt":"2023-03-29T10:48:51","slug":"8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/","title":{"rendered":"8 tip\u016f, jak omezit cukr a j\u00edst m\u00e9n\u011b 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.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/#Co_zpusobuje_chute_na_sladke\" title=\"Co zp\u016fsobuje chut\u011b na sladk\u00e9?\">Co zp\u016fsobuje chut\u011b na sladk\u00e9?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/#Proc_muze_byt_cukr_skodlivy\" title=\"Pro\u010d m\u016f\u017ee b\u00fdt cukr \u0161kodliv\u00fd?\">Pro\u010d m\u016f\u017ee b\u00fdt cukr \u0161kodliv\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/#Je_cukr_droga_a_muzeme_na_nem_byt_zavisli\" title=\"Je cukr droga a m\u016f\u017eeme na n\u011bm b\u00fdt z\u00e1visl\u00ed?\">Je cukr droga a m\u016f\u017eeme na n\u011bm b\u00fdt 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.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/#Kolik_cukru_v_jidelnicku_si_muzeme_dovolit\" title=\"Kolik cukru v j\u00eddeln\u00ed\u010dku si m\u016f\u017eeme dovolit?\">Kolik cukru v j\u00eddeln\u00ed\u010dku si m\u016f\u017eeme dovolit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/#8_tipu_jak_snizit_obsah_cukru_v_jidelnicku\" title=\"8&nbsp;tip\u016f, jak sn\u00ed\u017eit obsah cukru v j\u00eddeln\u00ed\u010dku\">8&nbsp;tip\u016f, jak sn\u00ed\u017eit obsah cukru v j\u00eddeln\u00ed\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.cz\/blog\/8-tipu-jak-omezit-cukr-a-jist-mene-sladkeho\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I vy jste se u\u017e v j\u00eddeln\u00ed\u010dku opakovan\u011b pokou\u0161eli omezit sladkosti a cukr, ale nevy\u0161lo v\u00e1m to? Nejste v tom sami. V\u0161ichni milujeme sladkou chu\u0165, ale z\u00e1rove\u0148 velmi dob\u0159e v\u00edme, \u017ee bychom to s cukrem nem\u011bli p\u0159eh\u00e1n\u011bt. A tak, kdy\u017e n\u00e1s p\u0159epadne odhodl\u00e1n\u00ed a motivace, \u010dastokr\u00e1t se rozhodneme rozlou\u010dit se s cukrem \u00fapln\u011b. P\u00e1r n\u00e1ro\u010dn\u00fdch dn\u00ed vydr\u017e\u00edme d\u00edky siln\u00e9 v\u016fli, ale nakonec n\u00e1s chut\u011b na sladk\u00e9 dob\u011bhnou a po noc\u00edch doslova sn\u00edme o \u010dokol\u00e1d\u011b. Je v\u00e1m tento sc\u00e9n\u00e1\u0159 pov\u011bdom\u00fd? Mo\u017en\u00e1 je na \u010dase zkusit jin\u00fd postup. Jak sn\u00ed\u017eit cukr v j\u00eddeln\u00ed\u010dku na rozumnou m\u00edru a z\u00e1rove\u0148 se p\u0159i tom netr\u00e1pit? To se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_zpusobuje_chute_na_sladke\"><\/span><strong>Co zp\u016fsobuje chut\u011b na sladk\u00e9?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Za chut\u011bmi na sladk\u00e9 m\u016f\u017ee st\u00e1t velk\u00e9 mno\u017estv\u00ed p\u0159\u00ed\u010din. Velmi \u010dast\u00fdm probl\u00e9mem je zv\u00fd\u0161en\u00e1 pot\u0159eba sladk\u00e9ho ve <strong>stresov\u00fdch situac\u00edch<\/strong>. Konzumace cukru zvy\u0161uje hladinu <strong>dopaminu <\/strong>a vyvol\u00e1v\u00e1<strong> p\u0159\u00edjemn\u00e9 pocity<\/strong>. Hodn\u011b z n\u00e1s tak v psychicky n\u00e1ro\u010dn\u011bj\u0161\u00edch situac\u00edch hled\u00e1 uspokojen\u00ed v cukrovink\u00e1ch a sladk\u00fdch potravin\u00e1ch. Nen\u00ed to v\u0161ak ide\u00e1ln\u00ed \u0159e\u0161en\u00ed, proto\u017ee dobr\u00fd pocit z cukrov\u00e9 bomby za chv\u00edli odezn\u00ed a my se brzy do\u017eadujeme dal\u0161\u00ed n\u00e1lo\u017ee, abychom op\u011bt alespo\u0148 na chv\u00edli do kouta zahnaly stres a nep\u0159\u00edjemn\u00e9 pocity.<span class=\"tadv-color\" style=\"color: #ff6600\"> [6]<\/span><\/li><li>Pot\u0159eba zbavit dom\u00e1cnost v\u0161eho sladk\u00e9ho v\u0161ak m\u016f\u017ee m\u00edt i <strong>fyziologick\u00e9 p\u0159\u00ed\u010diny<\/strong>. Cukr je z tr\u00e1vic\u00edho traktu velmi rychle vst\u0159eb\u00e1n, a tak i rychle zvy\u0161uje <strong>hladinu cukru v krvi <\/strong>(glyk\u00e9mii). V tom moment\u011b jsme pravd\u011bpodobn\u011b spokojen\u00ed, pln\u00ed energie a v dobr\u00e9 n\u00e1lad\u011b. \u010c\u00edm rychleji v\u0161ak cukr v krvi <strong>stoup\u00e1<\/strong>, t\u00edm rychleji i <strong>kles\u00e1 <\/strong>a my se tak za chv\u00edli dostaneme do stavu, kdy pot\u0159ebujeme dal\u0161\u00ed \u201ecukrov\u00fd doping\u201c. Najednou jsme v za\u010darovan\u00e9m kruhu, kdy <strong>vysok\u00fd p\u0159\u00edjem cukru vyvol\u00e1v\u00e1 pot\u0159ebu je\u0161t\u011b v\u011bt\u0161\u00edho mno\u017estv\u00ed sladk\u00e9ho<\/strong>.<\/li><\/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\u010d\u00edc\u00ed spir\u00e1ly chut\u00ed a zah\u00e1n\u011bn\u00ed stresu sladkostmi n\u00e1s m\u016f\u017ee vysvobodit <strong>pomal\u00e9 a c\u00edlen\u00e9 sni\u017eov\u00e1n\u00ed cukru v j\u00eddeln\u00ed\u010dku.<\/strong> Abychom v\u0161ak dok\u00e1zali omezit cukr bezbolestn\u00fdm zp\u016fsobem, strava mus\u00ed b\u00fdt vyv\u00e1\u017een\u00e1 s dostatkem<strong> komplexn\u00edch sacharid\u016f, b\u00edlkovin, zdrav\u00fdch tuk\u016f a vl\u00e1kniny. <\/strong>Z celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu by m\u011bly tvo\u0159it komplexn\u00ed sacharidy 45 &#8211; 60 %, tuky 30 % a b\u00edlkoviny 10 &#8211; 20 %. <span class=\"tadv-color\" style=\"color: #ff6600\">[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, jak se zbavit chut\u00ed na sladk\u00e9, se podrobn\u011b do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 krok\u016f, d\u00edky kter\u00fdm se zbav\u00edte chut\u00ed na sladk\u00e9<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg\" alt=\"Jak\u00e9 jsou p\u0159\u00ed\u010diny chuti na sladk\u00e9?\" class=\"wp-image-394076\" width=\"843\" height=\"562\" title=\"Jak\u00e9 jsou p\u0159\u00ed\u010diny 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_muze_byt_cukr_skodlivy\"><\/span><strong>Pro\u010d m\u016f\u017ee b\u00fdt cukr \u0161kodliv\u00fd?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chut\u011b na sladk\u00e9 nejsou jedinou vadou na kr\u00e1se vysok\u00e9ho obsahu cukru v j\u00eddeln\u00ed\u010dku. V\u0161ichni tu\u0161\u00edme, \u017ee cukr m\u016f\u017ee m\u00edt na sv\u011bdom\u00ed tak\u00e9 zdravotn\u00ed probl\u00e9my. O co konkr\u00e9tn\u011b jde?<\/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\"><li>Vysok\u00fd p\u0159\u00edjem cukru <strong>zvy\u0161uje celkov\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem<\/strong>. Z\u00e1rove\u0148 je \u010dasto sou\u010d\u00e1st\u00ed potravin, kter\u00e9 obsahuj\u00ed hodn\u011b tuku a jsou <strong>energeticky velmi bohat\u00e9<\/strong>, jako nap\u0159\u00edklad r\u016fzn\u00e9 \u010dokol\u00e1dy, ty\u010dinky, z\u00e1kusky a jin\u00e9 cukrov\u00ed. Cukr je tak b\u011b\u017enou sou\u010d\u00e1st\u00ed <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin<\/strong>, kter\u00e9 maj\u00ed v mal\u00e9m mno\u017estv\u00ed hodn\u011b energie, ale m\u00e1lo cenn\u00fdch \u017eivin. Jejich nadm\u011brn\u00fd p\u0159\u00edjem m\u016f\u017ee v\u00e9st k n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti, a t\u00edm p\u00e1dem k <strong>nadv\u00e1ze <\/strong>a <strong>obezit\u011b<\/strong>.<\/li><li>Obezita je sama o sob\u011b <strong>zdravotn\u00ed probl\u00e9m<\/strong>, kter\u00fd d\u00e1le zvy\u0161uje riziko vzniku <strong>n\u00e1dorov\u00fdch onemocn\u011bn\u00ed, srde\u010dn\u011b-c\u00e9vn\u00edch probl\u00e9m\u016f <\/strong>\u010di <strong>cukrovky 2. typu. <\/strong>S obezitou se tak\u00e9 spojuje vy\u0161\u0161\u00ed riziko v\u00fdskytu <strong>deprese <\/strong>a dal\u0161\u00edch psychick\u00fdch onemocn\u011bn\u00ed.<span class=\"tadv-color\" style=\"color: #ff6600\"> [5]<\/span><\/li><li>Nadm\u011brn\u00e9 mno\u017estv\u00ed cukru v j\u00eddeln\u00ed\u010dku neprosp\u00edv\u00e1 ani na\u0161im zub\u016fm, proto\u017ee zvy\u0161uje riziko <strong>zubn\u00edho kazu<\/strong>. V \u00fastn\u00ed dutin\u011b je cukr zpracov\u00e1v\u00e1n <strong>bakteriemi <\/strong>a v\u00fdsledkem tohoto procesu jsou <strong>kyseliny<\/strong>, kter\u00e9 mohou po\u0161kozovat <strong>zubn\u00ed sklovinu<\/strong>. Obzvl\u00e1\u0161t\u011b rizikov\u00e9 jsou potraviny, kter\u00e9 se <strong>lep\u00ed na zuby <\/strong>&#8211; nap\u0159. su\u0161en\u00e9 ovoce, su\u0161enky, gumov\u00e9 bonb\u00f3ny apod. Ty toti\u017e z\u016fst\u00e1vaj\u00ed v \u00fastech del\u0161\u00ed dobu a na\u0161e zuby jsou vystaveny dlouhotrvaj\u00edc\u00ed pr\u00e1ci bakteri\u00ed a tvorb\u011b kyselin. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,12]<\/span><\/li><li>Vysok\u00fd obsah cukru m\u016f\u017ee m\u00edt tak\u00e9 vliv na na\u0161i k\u016f\u017ei a zvy\u0161ovat riziko vzniku akn\u00e9. V\u00edce se o tom do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-akne-pomoci-muze-snizeni-stresu-zdrava-hmotnost-i-spravna-hygiena\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak se zbavit akn\u00e9? Pomoci m\u016f\u017ee sn\u00ed\u017een\u00ed stresu, zdrav\u00e1 hmotnost i spr\u00e1vn\u00e1 hygiena.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg\" alt=\"Co zp\u016fsobuje vysok\u00fd p\u0159\u00edjem cukru?\" class=\"wp-image-394091\" width=\"843\" height=\"562\" title=\"Co zp\u016fsobuje vysok\u00fd p\u0159\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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_cukr_droga_a_muzeme_na_nem_byt_zavisli\"><\/span><strong>Je cukr droga a m\u016f\u017eeme na n\u011bm b\u00fdt z\u00e1visl\u00ed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cukr a sladk\u00e1 chu\u0165 n\u00e1s siln\u011b p\u0159itahuj\u00ed a pro mnoh\u00e9 je n\u00e1ro\u010dn\u00e9 omezit cukr ve strav\u011b a\u017e do takov\u00e9 m\u00edry, \u017ee v\u011b\u0159\u00ed, \u017ee jsou na n\u011bm z\u00e1visl\u00ed. Toto p\u0159esv\u011bd\u010den\u00ed dokonce podporuje i fakt, \u017ee konzumace cukru vyvol\u00e1v\u00e1 v mozku <strong>podobn\u00e9 procesy jako nap\u0159\u00edklad u\u017e\u00edv\u00e1n\u00ed drog<\/strong>. V\u011bda v tom zat\u00edm nem\u00e1 stoprocentn\u011b jasno, ale zd\u00e1 se, \u017ee <strong>z\u00e1vislost na cukru m\u016f\u017ee b\u00fdt skute\u010dn\u00e1<\/strong>. Pokud tomu tak je, je v\u0161ak mnohem <strong>slab\u0161\u00ed <\/strong>ve srovn\u00e1n\u00ed s<strong> jin\u00fdmi z\u00e1vislostmi<\/strong>. Nav\u00edc je pravd\u011bpodobn\u00e9, \u017ee to <strong>nen\u00ed samotn\u00fd cukr<\/strong>, kter\u00fd n\u00e1s nut\u00ed dop\u0159\u00e1t si chutn\u00e9 j\u00eddlo znovu a znovu. Je to sp\u00ed\u0161 neodolateln\u00e1 <strong>chu\u0165 potravin bohat\u00fdch na cukr a tuk, p\u0159\u00edpadn\u011b s\u016fl <\/strong>(tzv. hyperpalatabiln\u00ed potraviny). Ur\u010dit\u011b m\u00e1te sami vyzkou\u0161eno, \u017ee to nen\u00ed pouze cukr, kter\u00fd v\u00e1s tak moc l\u00e1k\u00e1, ale i r\u016fzn\u00e9 tu\u010dn\u00e9 potraviny jako \u010dokol\u00e1dy, z\u00e1kusky, tu\u010dn\u00e9 uzeniny, p\u0159\u00edpadn\u011b v\u0161e, co se skr\u00fdv\u00e1 pod n\u00e1zvem <em>fast food<\/em>. Obecn\u011b m\u016f\u017eeme \u0159\u00edci, \u017ee se jedn\u00e1 o <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9 v\u00fdrobky<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>I kdy\u017e se zd\u00e1, \u017ee z\u00e1vislost na j\u00eddle nen\u00ed v\u00fdmysl, neznamen\u00e1 to, \u017ee se s n\u00ed ned\u00e1 nic d\u011blat. St\u00e1le plat\u00ed, \u017ee <strong>c\u00edlen\u00e9 zm\u011bny ve stravov\u00e1n\u00ed<\/strong> um\u00ed ud\u011blat divy a sn\u00ed\u017eit nutk\u00e1n\u00ed uspokojovat se zm\u00edn\u011bn\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=\"Kolik_cukru_v_jidelnicku_si_muzeme_dovolit\"><\/span><strong>Kolik cukru v j\u00eddeln\u00ed\u010dku si m\u016f\u017eeme dovolit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Na\u0161\u00edm c\u00edlem nemus\u00ed b\u00fdt j\u00eddeln\u00ed\u010dek s nulov\u00fdm obsahem cukru. <\/strong>Takov\u00e9 stravov\u00e1n\u00ed je pro v\u011bt\u0161inu z n\u00e1s zbyte\u010dn\u00fdm tr\u00e1pen\u00edm, u kter\u00e9ho dlouho nevydr\u017e\u00edme. Mnohem lep\u0161\u00ed cestou je<strong> kvalitn\u00ed strava s vyv\u00e1\u017een\u00fdm obsahem komplexn\u00edch sacharid\u016f, b\u00edlkovin, zdrav\u00fdch tuk\u016f a vl\u00e1kniny<\/strong>, v r\u00e1mci kter\u00e9 si m\u016f\u017eeme u\u017e\u00edt i mal\u00e9 mno\u017estv\u00ed <strong>cukru<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle doporu\u010den\u00ed Sv\u011btov\u00e9 zdravotnick\u00e9 organizace (WHO) by cukr nem\u011bl tvo\u0159it v\u00edce jak <strong>10 % na\u0161eho celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu<\/strong>. <strong>Referen\u010dn\u00ed hodnota <\/strong>energetick\u00e9ho p\u0159\u00edjmu pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka je <strong>2 000 kcal<\/strong>. 10 % p\u0159\u00edjmu tedy p\u0159edstavuje <strong>200 kcal<\/strong>, co\u017e odpov\u00edd\u00e1 <strong>50 g cukru (asi 10 kostek cukru)<\/strong>. Takov\u00e9 mno\u017estv\u00ed cukru najdeme nap\u0159\u00edklad ve dvou v\u011bt\u0161\u00edch ban\u00e1nech, 500 ml pomeran\u010dov\u00e9ho d\u017eusu \u010di nap\u0159\u00edklad v 90 g ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maxim\u00e1ln\u00ed doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem zahrnuje cukr, kter\u00fd se do potravin <strong>p\u0159id\u00e1v\u00e1<\/strong>, ale tak\u00e9 ten, kter\u00fd se v nich vyskytuje <strong>p\u0159irozen\u011b <\/strong>(nap\u0159\u00edklad v ovoci nebo ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch). V prvn\u00ed \u0159ad\u011b je pot\u0159eba omezit zejm\u00e9na <strong>p\u0159idan\u00fd cukr<\/strong>. P\u0159irozen\u011b se vyskytuj\u00edc\u00ed cukr nap\u0159\u00edklad v ovoci je nav\u00e1z\u00e1n na vl\u00e1kninu, proto se vst\u0159eb\u00e1v\u00e1 pomaleji.<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=\"7677,28816,478514,6937,39070,54931,62824,72106,3864,8234,63265,9037\" ><\/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_tipu_jak_snizit_obsah_cukru_v_jidelnicku\"><\/span><strong>8&nbsp;tip\u016f, jak sn\u00ed\u017eit obsah cukru v j\u00eddeln\u00ed\u010dku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Mno\u017estv\u00ed cukru sni\u017eujte postupn\u011b<\/strong><\/h3>\n\n\n\n<p>Neud\u011blejte znovu stejnou chybu a <strong>nezakazujte si cukr \u00fapln\u011b<\/strong>. Ka\u017ed\u00e1 zm\u011bna k lep\u0161\u00edmu je dobr\u00e1 zm\u011bna, a proto sta\u010d\u00ed, kdy\u017e cukr budete sni\u017eovat <strong>po mal\u00fdch kroc\u00edch<\/strong>. Postupn\u00e9 omezov\u00e1n\u00ed mno\u017estv\u00ed cukru v pokrmech \u010di n\u00e1poj\u00edch v\u00e1m pom\u016f\u017ee <strong>zvykat si na m\u00e9n\u011b sladkou chu\u0165<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud nap\u0159\u00edklad ned\u00e1te dopustit na dom\u00e1c\u00ed kol\u00e1\u010de, pe\u010dte je i nad\u00e1le, ale sni\u017ete pod\u00edl cukru nap\u0159\u00edklad o <strong>\u010dtvrtinu<\/strong>. Stejn\u011b postupujte u slazen\u00e9ho \u010daje, k\u00e1vy apod. P\u0159idejte nap\u0159\u00edklad <strong>o polovinu l\u017ei\u010dky cukru m\u00e9n\u011b<\/strong>. \u010casem budete pravd\u011bpodobn\u011b schopni sn\u00ed\u017eit jeho mno\u017estv\u00ed je\u0161t\u011b v\u00edce.<\/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. Alespo\u0148 \u010d\u00e1ste\u010dn\u011b nahra\u010fte cukr sladidly<\/strong><\/h3>\n\n\n\n<p>Nejlep\u0161\u00edm zp\u016fsobem, jak sni\u017eovat cukr v&nbsp;j\u00eddeln\u00ed\u010dku, je <strong>postupn\u00fdm zvyk\u00e1n\u00edm si na m\u00e9n\u011b sladkou chu\u0165<\/strong>. Sv\u00e9 m\u00edsto v j\u00eddeln\u00ed\u010dku v\u0161ak mohou m\u00edt i <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/sladidla\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sladidla<\/strong><\/a>, kter\u00fdmi se d\u00e1 cukr nahradit. Pomohou nap\u0159\u00edklad se zmen\u0161en\u00edm pod\u00edlu cukru p\u0159i pe\u010den\u00ed nebo si d\u00edky nim m\u016f\u017eeme u\u017e\u00edt i slazen\u00e9 n\u00e1poje bez cukru.<\/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=\"Sladidla jako n\u00e1hrada 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\u00fdb\u011br z <strong>neenergetick\u00fdch sladidel<\/strong>, kter\u00e1 n\u00e1m nedodaj\u00ed \u017e\u00e1dnou energii nebo z <strong>energetick\u00fdch sladidel<\/strong>, kter\u00e1 maj\u00ed v\u00fdznamn\u011b men\u0161\u00ed mno\u017estv\u00ed kalori\u00ed v porovn\u00e1n\u00ed s cukrem. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 jak\u00fdch sladidel si m\u016f\u017eeme vybrat?<\/strong><\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Neenergetick\u00e1 sladidla:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>St\u00e9vie<\/strong>: je rostlina poch\u00e1zej\u00edc\u00ed z Ji\u017en\u00ed Ameriky, kter\u00e1 se d\u00edky sv\u00e9 sladk\u00e9 chuti pou\u017e\u00edv\u00e1 k v\u00fdrob\u011b sladidla. Za sladkou chu\u0165 jsou zodpov\u011bdn\u00e9 glykosidy zn\u00e1m\u00e9 pod n\u00e1zvem <strong>steviosidy<\/strong>. Pr\u00e1v\u011b tyto glykosidy tvo\u0159\u00ed sladidlo, kter\u00e9 m\u016f\u017eeme koupit nap\u0159\u00edklad ve form\u011b kapek \u010di pr\u00e1\u0161ku. Sladidlo ze st\u00e9vie slad\u00ed 200 &#8211; 300kr\u00e1t siln\u011bji ne\u017e cukr. <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/li><li><strong>Sukral\u00f3za<\/strong>: je dal\u0161\u00ed <strong>neenergetick\u00e9 sladidlo<\/strong>. M\u00e1 a\u017e 600kr\u00e1t vy\u0161\u0161\u00ed sladivost ne\u017e cukr. \u010castokr\u00e1t je sou\u010d\u00e1st\u00ed r\u016fzn\u00fdch neenergetick\u00fdch <strong><a href=\"https:\/\/gymbeam.cz\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapek <\/a><\/strong>a <strong><a href=\"https:\/\/gymbeam.cz\/bezkaloricky-sirup-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirup\u016f<\/a><\/strong>, kter\u00e9 se pou\u017e\u00edvaj\u00ed ke slazen\u00ed. Pokud se chcete o sukral\u00f3ze do\u010d\u00edst v\u00edce informac\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/sukraloza-umele-sladidlo-a-jeho-vliv-na-zdravi\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=SK-FBNF-blog&amp;fbclid=IwAR3uaKDirV5zrb3E07fbCi1I7dRECyr1yTYefkCxYpzy_ZToDl5tiQa41oE\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sukral\u00f3za &#8211; um\u011bl\u00e9 sladidlo a jeho vliv na zdrav\u00ed.<\/a><\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/li><li><strong>Erythritol<\/strong>: Ani <a href=\"https:\/\/gymbeam.cz\/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 \u017e\u00e1dnou energii, jeho energetick\u00e1 hodnota je 0 kcal. Ve srovn\u00e1n\u00ed s klasick\u00fdm cukrem m\u00e1 p\u0159ibli\u017en\u011b 70% sladivost. V praxi to znamen\u00e1, \u017ee k oslazen\u00ed pot\u0159ebujeme pou\u017e\u00edt o n\u011bco v\u00edce erythritolu ne\u017e cukru, abychom dos\u00e1hli stejn\u00e9ho efektu jako pou\u017eit\u00edm cukru.<\/li><\/ul>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Energetick\u00e1 sladidla:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Xylitol<\/strong>: pat\u0159\u00ed mezi <strong>energetick\u00e1 sladidla <\/strong>a zn\u00e1me ho tak\u00e9 pod n\u00e1zvem <strong>b\u0159ezov\u00fd cukr.<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Xylitol<\/a> slad\u00ed podobn\u011b intenzivn\u011b jako cukr, ale na rozd\u00edl od n\u011bj m\u00e1 o <strong>40 % m\u00e9n\u011b energie<\/strong>.<\/li><li><strong>\u010cekankov\u00fd sirup<\/strong>: jedn\u00e1 se o sladidlo vyroben\u00e9 z<strong> ko\u0159ene \u010dekanky<\/strong>. D\u00edky tomu je bohat\u00fd na <strong>vl\u00e1kninu<\/strong> (inulin) a m\u016f\u017ee pomoci zv\u00fd\u0161it jej\u00ed p\u0159\u00edjem v j\u00eddeln\u00ed\u010dku. Pouze 5 % z obsahu \u010dekankov\u00e9ho sirupu tvo\u0159\u00ed cukr. Ve srovn\u00e1n\u00ed s cukrem m\u00e1 o <strong>45 % m\u00e9n\u011b kalori\u00ed.<\/strong> Pot\u011b\u0161\u00ed i ty, kte\u0159\u00ed hledaj\u00ed zp\u016fsob, jak nahradit obl\u00edben\u00fd med, proto\u017ee jeho konzistence a chu\u0165 jsou medu velmi podobn\u00e9.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o sladidlech v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/nahrady-cukru-ktere-sladidlo-je-pro-vas-nejvhodnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>N\u00e1hrady cukru &#8211; kter\u00e9 sladidlo je pro v\u00e1s nejvhodn\u011bj\u0161\u00ed?<\/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\"><strong>3. Omezte cukr v n\u00e1poj\u00edch<\/strong><\/h3>\n\n\n\n<p>Cukr v n\u00e1poj\u00edch je mnohdy t\u00edm nejv\u011bt\u0161\u00edm p\u0159ekvapen\u00edm. Kdo by p\u0159edpokl\u00e1dal, \u017ee <strong>0,5 l ochucen\u00e9 miner\u00e1lky<\/strong> m\u016f\u017ee skr\u00fdvat a\u017e <strong>80 kcal <\/strong>(336 kJ) a <strong>20 g cukru?<\/strong> Obsahem cukru se tak uveden\u00e9 mno\u017estv\u00ed miner\u00e1lky vyrovn\u00e1 nap\u0159\u00edklad <strong>30 g ml\u00e9\u010dn\u00e9 \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>Kdy\u017e v pr\u016fb\u011bhu dne vypijeme 500 ml slazen\u00e9 miner\u00e1lky, pokryjeme <strong>polovinu maxim\u00e1ln\u00ed denn\u00ed doporu\u010den\u00e9 d\u00e1vku cukru<\/strong> podle WHO (50 g pro pr\u016fm\u011brn\u00e9ho zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka). Cukr z n\u00e1poj\u016f se nav\u00edc vst\u0159eb\u00e1v\u00e1 mnohem <strong>rychleji <\/strong>ne\u017e cukr z j\u00eddla. V\u00fdsledkem je tak <strong>rychl\u00e9 zv\u00fd\u0161en\u00ed cukru v krvi<\/strong> pravd\u011bpodobn\u011b n\u00e1sledovan\u00e9 jeho prudk\u00fdm sn\u00ed\u017een\u00edm a doprov\u00e1zeno dal\u0161\u00ed <strong>chut\u00ed na sladk\u00e9<\/strong>. N\u00e1poje n\u00e1s z\u00e1rove\u0148 v porovn\u00e1n\u00ed s j\u00eddlem <strong>nezasyt\u00ed<\/strong>, ale pouze dodaj\u00ed velk\u00e9 mno\u017estv\u00ed kalori\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9mem nejsou pouze <strong>limon\u00e1dy <\/strong>a <strong>ochucen\u00e9 miner\u00e1ln\u00ed vody<\/strong>, ale cukr na n\u00e1s \u010d\u00edh\u00e1 tak\u00e9 v <strong>d\u017eusech<\/strong>,<strong> ledov\u00fdch \u010daj\u00edch<\/strong>, <strong>ochucen\u00fdch pivech <\/strong>\u010di nap\u0159\u00edklad <strong>energetick\u00fdch n\u00e1poj\u00edch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kolik cukru do sebe pr\u016fm\u011brn\u011b dostaneme pit\u00edm r\u016fzn\u00fdch n\u00e1poj\u016f?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">N\u00e1poj<\/th><th class=\"has-text-align-center\" data-align=\"center\">Mno\u017estv\u00ed cukru (500 ml)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Miner\u00e1ln\u00ed voda slazen\u00e1 cukrem<\/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\">Slazen\u00fd ledov\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\u017eus&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Z tabulky vid\u00edte, \u017ee 500 ml slazen\u00e9ho n\u00e1poje (mno\u017estv\u00ed, kter\u00e9 do sebe s lehkost\u00ed dostaneme b\u011bhem p\u00e1r minut) pokryje mnohdy <strong>maxim\u00e1ln\u00ed doporu\u010denou d\u00e1vku cukru na den<\/strong>. Slazen\u00e9 n\u00e1poje by proto m\u011bly b\u00fdt <strong>jedn\u00edm z prvn\u00edch produkt\u016f<\/strong>, kter\u00e9 omez\u00edme, kdy\u017e se sna\u017e\u00edme sn\u00ed\u017eit mno\u017estv\u00ed cukru ve strav\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejednoho z n\u00e1s v\u0161ak m\u016f\u017ee zasko\u010dit i mno\u017estv\u00ed cukru, kter\u00e9 do sebe v pr\u016fb\u011bhu dne dostaneme <strong>pit\u00edm slazen\u00e9 k\u00e1vy \u010di \u010daje. <\/strong>I vy jste se u\u017e setkali s argumentem \u201ev\u017edy\u0165 si d\u00e1m pouze jednu l\u017ei\u010dku cukru\u201d? Kdy\u017e v\u0161ak p\u0159id\u00e1me jednu l\u017ei\u010dku cukru do rann\u00ed a odpoledn\u00ed k\u00e1vy a ve\u010der si ji je\u0161t\u011b dop\u0159ejeme do \u010daje, na kont\u011b m\u00e1me hned kolem <strong>15 g cukru<\/strong>. Ani se nenad\u011bjeme a t\u00edmto zp\u016fsobem napln\u00edme t\u0159etinu maxim\u00e1ln\u00edho doporu\u010den\u00e9ho p\u0159\u00edjmu cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o cukru v n\u00e1poj\u00edch v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie, a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\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>Jak omezit mno\u017estv\u00ed cukru v n\u00e1poj\u00edch?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sni\u017ete porci slazen\u00e9ho n\u00e1poje<\/strong>. M\u00edsto ka\u017edodenn\u00edch 500 ml limon\u00e1dy vypijte nap\u0159\u00edklad pouze 200 ml. Zmen\u0161\u00edte tak mno\u017estv\u00ed p\u0159ijat\u00e9ho cukru, ale po\u0159\u00e1d si m\u016f\u017eete u\u017e\u00edt sv\u016fj obl\u00edben\u00fd n\u00e1poj. Kdy\u017e 500 ml Coly s obsahem cukru 50 g omez\u00edte na 200 ml, p\u0159ijmete o 30 g cukru m\u00e9n\u011b.<\/li><li><strong>Nau\u010dte se slazen\u00e9 n\u00e1poje \u0159edit<\/strong>. <strong>D\u017eusy<\/strong> nebo <strong>slazen\u00e9 miner\u00e1lky<\/strong> jsou chutn\u00e9 i po sm\u00edch\u00e1n\u00ed s neperlivou nebo perlivou neslazenou vodou. Nalijte si ni\u017e\u0161\u00ed mno\u017estv\u00ed n\u00e1poje a zbytek dopl\u0148te t\u011bmito tekutinami. Pod\u00edl vody postupn\u011b zvy\u0161ujte.<\/li><li>Pitn\u00fd re\u017eim si m\u016f\u017eete zpest\u0159it i n\u00e1poji ochucen\u00fdmi neenergetick\u00fdmi <a href=\"https:\/\/gymbeam.cz\/sladidla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladidly<\/strong><\/a>.<\/li><li><strong>Kdy\u017e jste zvykl\u00ed sladit \u010daj nebo k\u00e1vu<\/strong>, ze za\u010d\u00e1tku sni\u017ete mno\u017estv\u00ed cukru na <strong>polovinu<\/strong>, abyste si na m\u00e9n\u011b sladkou chu\u0165 zvykali postupn\u011b. Pokud se sladk\u00e9 k\u00e1vy \u010di \u010daje nechcete vzd\u00e1t, pomoci mohou zm\u00edn\u011bn\u00e1 sladidla.<\/li><li><strong>Tak\u00e9 m\u016f\u017ee pomoci nahradit cukr v k\u00e1v\u011b ml\u00e9kem.<\/strong> K\u00e1va bude <strong>jemn\u011bj\u0161\u00ed<\/strong> a d\u00edky p\u0159irozen\u00e9mu obsahu cukru v ml\u00e9ce i<strong> m\u00edrn\u011b sladk\u00e1<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1klad va\u0161eho pitn\u00e9ho re\u017eimu by m\u011bla tvo\u0159it <strong>voda<\/strong>, <strong>miner\u00e1ln\u00ed vody <\/strong>\u010di <strong>neslazen\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/caje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010daje<\/strong><\/a>. Pro zpest\u0159en\u00ed se daj\u00ed dochutit nap\u0159\u00edklad <strong>citr\u00f3novou \u0161\u0165\u00e1vou<\/strong>, r\u016fzn\u00fdmi <strong>bylinkami <\/strong>(m\u00e1ta, medu\u0148ka apod.), <strong>ovocem <\/strong>(ve vod\u011b nechte vylouhovat nap\u0159\u00edklad \u010derstv\u00e9 nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00e9 <\/a>ovoce) nebo m\u016f\u017eete vodu ochutit pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg\" alt=\"Jak omezit cukr v n\u00e1poj\u00edch?\" class=\"wp-image-394139\" width=\"843\" height=\"562\" title=\"Jak omezit cukr v n\u00e1poj\u00edch?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Jezte m\u00e9n\u011b cukrovinek a doslazovan\u00fdch potravin<\/strong><\/h3>\n\n\n\n<p>Nejv\u00edce cukru z potravin z\u00edsk\u00e1me ve form\u011b r\u016fzn\u00fdch <strong>z\u00e1kusk\u016f<\/strong>, <strong>su\u0161enek<\/strong>, <strong>\u010dokol\u00e1d<\/strong>, <strong>jemn\u00e9ho pe\u010diva <\/strong>(croissanty, \u0161\u00e1te\u010dky apod.), <strong>kol\u00e1\u010d\u016f <\/strong>a dal\u0161\u00edch potravin z nekone\u010dn\u00e9ho seznamu cukrovinek. \u010c\u00edhaj\u00ed na n\u00e1s na ka\u017ed\u00e9m kroku a my m\u00e1me co d\u011blat, abychom odolali. Nen\u00ed se \u010demu divit, v\u017edy\u0165 tyto potraviny svou neodolatelnou kombinac\u00ed cukru a tuku vyvol\u00e1vaj\u00ed tak p\u0159\u00edjemn\u00e9 pocity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b <strong>cukru <\/strong>a v\u011bt\u0161inou <strong>nekvalitn\u00edho tuku <\/strong>v\u0161ak neposkytuj\u00ed t\u00e9m\u011b\u0159 \u017e\u00e1dn\u00e9 dal\u0161\u00ed \u017eiviny. Jsou to <strong>nutri\u010dn\u011b chud\u00e9 potraviny<\/strong>, kter\u00e9 jsou pro n\u00e1s hlavn\u011b zdrojem <strong>velk\u00e9ho mno\u017estv\u00ed kalori\u00ed<\/strong>. Nap\u0159\u00edklad jedna 50 g \u010dokol\u00e1dov\u00e1 ty\u010dinka m\u016f\u017ee m\u00edt kolem 250 kcal (1050 kJ), co\u017e odpov\u00edd\u00e1 j\u00eddlu slo\u017een\u00e9mu z <strong>kraj\u00edce \u017eitn\u00e9ho chleba<\/strong>, <strong>\u017eerv\u00e9 <\/strong>a <strong>dvou pl\u00e1tk\u016f tvrd\u00e9ho s\u00fdra<\/strong>. Energeticky jsou tato j\u00eddla sice stejn\u00e1, ale po jejich sn\u011bden\u00ed se budeme c\u00edtit <strong>v\u00fdrazn\u011b odli\u0161n\u011b<\/strong>. Chl\u00e9b se s\u00fdrem n\u00e1s p\u0159\u00edjemn\u011b <strong>zasyt\u00ed na del\u0161\u00ed dobu<\/strong>, zat\u00edmco \u010dokol\u00e1dov\u00e1 ty\u010dinka uspokoj\u00ed na\u0161e aktu\u00e1ln\u00ed sladk\u00e9 chut\u011b. Za chv\u00edli v\u0161ak budeme m\u00edt znovu <strong>hlad <\/strong>a nav\u00edc se pravd\u011bpodobn\u011b vr\u00e1t\u00ed i <strong>chu\u0165 na sladk\u00e9<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jak sn\u00ed\u017eit mno\u017estv\u00ed cukrovinek v j\u00eddeln\u00ed\u010dku?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nenoste si tyto potraviny dom\u016f<\/strong>. Je men\u0161\u00ed \u0161ance, \u017ee budete m\u00edt chu\u0165 na n\u011bco, co nem\u00e1te na o\u010d\u00edch. Co doma nem\u00e1te, to nesn\u00edte.<\/li><li>Kdy\u017e chut\u011b na sladk\u00e9 doprov\u00e1z\u00ed i hlad, v prvn\u00edm rad\u011b se najezte <strong>plnohodnotn\u00e9ho j\u00eddla<\/strong>. M\u00edsto su\u0161enek na odpoledn\u00ed sva\u010dinu s\u00e1hn\u011bte po jogurtu s ovocem. Takov\u00e9 j\u00eddlo v\u00e1s <strong>zasyt\u00ed <\/strong>a pravd\u011bpodobn\u011b <strong>sn\u00ed\u017e\u00ed <\/strong>chu\u0165 na sladk\u00e9.<\/li><li><strong>Sladkost si dop\u0159ejte, ale v men\u0161\u00edm mno\u017estv\u00ed<\/strong>. Pokud mal\u00e9 mno\u017estv\u00ed zmi\u0148ovan\u00fdch obl\u00edben\u00fdch su\u0161enek p\u0159id\u00e1te do jogurtu s ovocem, <strong>uspokoj\u00edte sv\u00e9 choutky <\/strong>a z\u00e1rove\u0148 budete <strong>nasyceni<\/strong>.<\/li><li><strong>Najd\u011bte si m\u00e9n\u011b sladk\u00e9 varianty va\u0161ich obl\u00edben\u00fdch sladkost\u00ed<\/strong>. Ml\u00e9\u010dnou \u010dokol\u00e1du nahra\u010fte alternativou s vy\u0161\u0161\u00edm obsahem kakaa. Dejte \u0161anci su\u0161enk\u00e1m s celozrnnou moukou a ni\u017e\u0161\u00edm obsahem cukru atd.<\/li><li><strong>Jako v\u00fd\u017eivn\u00e1 sladkost mohou slou\u017eit i <\/strong><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinov\u00e9 ty\u010dinky<\/strong><\/a><strong>.<\/strong> Za\u017eenou chu\u0165 na sladk\u00e9, ale jeliko\u017e jsou typicky slazen\u00e9 sladidly, nep\u0159ijmete v nich cukr a z\u00e1rove\u0148 v\u00e1s d\u00edky obsahu b\u00edlkovin i zasyt\u00ed.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg\" alt=\"Jak j\u00edst m\u00e9n\u011b cukru?\" class=\"wp-image-394154\" width=\"843\" height=\"562\" title=\"Jak j\u00edst m\u00e9n\u011b 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Potraviny si rad\u011bji doslazujte sami<\/strong><\/h3>\n\n\n\n<p>Obrovsk\u00e9 mno\u017estv\u00ed cukru p\u0159ij\u00edm\u00e1me z potravin, ve kter\u00fdch nem\u00e1 cukr co d\u011blat. Strava mnoha lid\u00ed se hem\u017e\u00ed <strong>ochucen\u00fdmi jogurty<\/strong>, <strong>slazen\u00fdmi kef\u00edrov\u00fdmi ml\u00e9ky <\/strong>\u010di nap\u0159\u00edklad <strong>sladk\u00fdmi sn\u00edda\u0148ov\u00fdmi cere\u00e1liemi.<\/strong><\/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 ve zm\u00edn\u011bn\u00fdch potravin\u00e1ch (a mnoha dal\u0161\u00edch) v\u011bt\u0161inou <strong>p\u0159\u00edli\u0161 vysok\u00fd<\/strong>. P\u0159itom, kdy\u017e si koup\u00edte neslazenou variantu potraviny a dochut\u00edte si ji sami, s p\u0159ekvapen\u00edm m\u016f\u017eete zjistit, \u017ee v\u00e1m<strong> m\u00e9n\u011b sladk\u00e1 chu\u0165 sta\u010d\u00ed<\/strong>. Z\u00e1rove\u0148 dok\u00e1\u017eete <strong>ovlivnit mno\u017estv\u00ed cukru <\/strong>v potravin\u00e1ch a p\u0159esto si nad\u00e1le vychutn\u00e1vat jejich p\u0159\u00edjemnou sladkou chu\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jak se v obsahu cukru li\u0161\u00ed ochucen\u00e9 a neochucen\u00e9 varianty n\u011bkter\u00fdch potravin?<\/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\">Neslazen\u00e9 potraviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah cukru \/ 100 g<\/th><th class=\"has-text-align-center\" data-align=\"center\">Slazen\u00e9 potraviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah cukru \/ 100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edl\u00fd jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ochucen\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\">B\u00edl\u00e9 kef\u00edrov\u00e9 ml\u00e9ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ochucen\u00e9 kef\u00edrov\u00e9 ml\u00e9ko<\/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.cz\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sypan\u00e9 m\u00fcsli<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zap\u00e9kan\u00e9 m\u00fcsli&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\">Neslazen\u00e1 instantn\u00ed ovesn\u00e1 ka\u0161e<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Slazen\u00e1 instantn\u00ed ovesn\u00e1 ka\u0161e<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Podle tabulky je o\u010dividn\u00e9, \u017ee je pro n\u00e1s v\u00fdhodn\u011bj\u0161\u00ed kupovat <strong>neslazen\u00e9 verze<\/strong>. N\u00e1sledn\u011b m\u00e1me mo\u017enost si je dochutit a zp\u0159\u00edjemnit dle sv\u00fdch preferenc\u00ed. \u010castokr\u00e1t bude v\u00fdsledn\u00fd obsah cukru ni\u017e\u0161\u00ed ne\u017e u kupovan\u00fdch slazen\u00fdch variant.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jak si ochutit z\u00e1kladn\u00ed neslazen\u00e9 potraviny a jak se li\u0161\u00ed od t\u011bch slazen\u00fdch?<\/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>Slazen\u00e1 potravina<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah cukru \/ porci<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><b>Neslazen\u00e1 potravina ochucen\u00e1 doma<\/b><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Obsah cukru \/ porci<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ochucen\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\">B\u00edl\u00fd jogurt se l\u017ei\u010dkou d\u017eemu \/ B\u00edl\u00fd jogurt s \u010dekankov\u00fdm sirupem<\/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\">Ochucen\u00e9 kef\u00edrov\u00e9 ml\u00e9ko (300 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u00edl\u00e9 kef\u00edrov\u00e9 ml\u00e9ko se l\u017ei\u010dkou kakaa a \u010dekankov\u00fdm sirupem<\/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\u00ed ovesn\u00e1 ka\u0161e slazen\u00e1 cukrem (55 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ovesn\u00e9 vlo\u010dky se 100 ml ml\u00e9ka a 1 \u010cL \u010dekankov\u00e9ho sirupu \/ Ovesn\u00e9 vlo\u010dky s 20 g <a href=\"https:\/\/gymbeam.cz\/protein-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho proteinu<\/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\">Zap\u00e9kan\u00e9 m\u00fcsli&nbsp;(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\u00e1c\u00ed granola, nap\u0159\u00edklad tato z <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-krupava-granola-s-orechy-a-quinoou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovesn\u00fdch vlo\u010dek, quinoy a o\u0159ech\u016f&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>Kdy\u017e budete v\u011bnovat p\u00e1r minut p\u0159\u00edprav\u011b vlastn\u00ed sladk\u00e9 potraviny, v\u00fdsledkem m\u016f\u017ee b\u00fdt z\u00e1rove\u0148 <strong>pest\u0159ej\u0161\u00ed<\/strong> a <strong>zaj\u00edmav\u011bj\u0161\u00ed j\u00eddeln\u00ed\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\u016f\u017eeme potraviny doslazovat?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Pou\u017e\u00edvejte zejm\u00e9na \u010derstv\u00e9 ovoce<\/strong>. P\u0159\u00edpadn\u011b ho m\u016f\u017eete nahradit <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lyofilizovan\u00fdm ovocem<\/a>.<\/li><li>Pokud chcete sladit trochu netradi\u010dn\u011b, m\u016f\u017eete zkusit p\u0159idat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-bananovy-prasek-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovocn\u00fd pr\u00e1\u0161ek<\/strong><\/a>. Jogurty, ka\u0161e a dal\u0161\u00ed potraviny m\u016f\u017eete ochutit l\u017ei\u010dkou d\u017eemu.<\/li><li>Do jogurtu, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohu <\/a>\u010di zakysan\u00fdch n\u00e1poj\u016f m\u016f\u017eete p\u0159idat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granolu <\/a>nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/cerealie-a-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a>, kter\u00e9 dodaj\u00ed pokrmu sladkou chu\u0165.<\/li><li>Dal\u0161\u00ed mo\u017enost\u00ed jsou neenergetick\u00e1 nebo energetick\u00e1 sladidla.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-925240050-1124x750.jpg\" alt=\"Jak zdrav\u011b sladit?\" class=\"wp-image-394193\" width=\"843\" height=\"563\" title=\"Jak zdrav\u011b sladit?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Pou\u017e\u00edvejte m\u00e9n\u011b cukru p\u0159i pe\u010den\u00ed a va\u0159en\u00ed<\/strong><\/h3>\n\n\n\n<p>Kol\u00e1\u010de, b\u00e1bovky, z\u00e1kusky \u010di r\u016fzn\u00e9 pala\u010dinky nebo l\u00edvance obsahuj\u00ed v\u011bt\u0161inou v p\u016fvodn\u00edm receptu mnoho cukru, kter\u00e9 by sta\u010dilo i na jejich dvojn\u00e1sobnou porci. Nap\u0159\u00edklad ve dvou kousc\u00edch b\u00e1bovky m\u016f\u017eeme p\u0159ijmout i 15 g cukru, co\u017e je t\u0159etina maxim\u00e1ln\u00edho doporu\u010den\u00e9ho denn\u00edho p\u0159\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>Cukr m\u016f\u017eete sn\u00ed\u017eit pomoc\u00ed t\u011bchto tip\u016f:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Z mno\u017estv\u00ed p\u0159idan\u00e9ho cukru postupn\u011b ub\u00edrejte<\/strong>. Nejd\u0159\u00edve ho sni\u017ete nap\u0159\u00edklad o t\u0159etinu, pozd\u011bji m\u016f\u017eete zkusit polovi\u010dn\u00ed mno\u017estv\u00ed.<\/li><li><strong>Cukr \u010d\u00e1ste\u010dn\u011b nebo \u00fapln\u011b nahra\u010fte sladidly.<\/strong><\/li><li><strong>P\u0159idan\u00fd cukr vym\u011b\u0148te za \u010derstv\u00e9 ovoce<\/strong>. Dob\u0159e se pe\u010de nap\u0159\u00edklad s rozma\u010dkan\u00fdm ban\u00e1nem nebo nastrouhan\u00fdm jablkem.<\/li><li>S omezen\u00edm cukru m\u016f\u017ee pomoci tak\u00e9 p\u0159id\u00e1n\u00ed jin\u00e9 ne\u017e sladk\u00e9 chuti. Zpest\u0159ete kol\u00e1\u010de r\u016fzn\u00fdm <strong>ko\u0159en\u00edm<\/strong>, nap\u0159\u00edklad <strong>sko\u0159ic\u00ed<\/strong>, <strong>vanilkou<\/strong> \u010di <strong>pern\u00edkov\u00fdm pep\u0159em<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro v\u00edce inspirac\u00ed si p\u0159e\u010dt\u011bte \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/nahrady-cukru-ktere-sladidlo-je-pro-vas-nejvhodnejsi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak p\u00e9ct zdrav\u011bji nejen na V\u00e1noce?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg\" alt=\"Jak p\u00e9ct bez cukru?\" class=\"wp-image-394210\" width=\"843\" height=\"562\" title=\"Jak p\u00e9ct 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Jezte dostatek komplexn\u00edch sacharid\u016f, b\u00edlkovin a vl\u00e1kniny<\/strong><\/h3>\n\n\n\n<p>\u010cast\u00e9 chut\u011b na sladk\u00e9 a vysok\u00e1 pot\u0159eba cukru jsou \u010dasto v\u00fdsledkem <strong>nevyv\u00e1\u017een\u00e9ho <\/strong>a <strong>nekvalitn\u00edho j\u00eddeln\u00ed\u010dku<\/strong>. Kdy\u017e ve strav\u011b chyb\u00ed <strong>komplexn\u00ed sacharidy<\/strong>, <strong>b\u00edlkoviny <\/strong>\u010di <strong>vl\u00e1knina<\/strong>, t\u011blo reaguje po\u017eadavkem na rychl\u00fd a bohat\u00fd zdroj energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clov\u011bk, kter\u00fd sn\u00edd\u00e1 croissanty s nutellou a na ob\u011bd si objedn\u00e1 pizzu, bude m\u00edt b\u011bhem dne pravd\u011bpodobn\u011b mnohem v\u011bt\u0161\u00ed chut\u011b na sladk\u00e9 ne\u017e ten, kter\u00fd si r\u00e1no dop\u0159eje b\u00edl\u00fd jogurt s vlo\u010dkami a ovocem a na ob\u011bd rybu s brambory a zeleninou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abyste sn\u00ed\u017eily n\u00e1valy chut\u00ed na sladk\u00e9, \u0159i\u010fte se z\u00e1sadami <strong>zdrav\u00e9ho tal\u00ed\u0159e <\/strong>&#8211; \u00bd tal\u00ed\u0159e zapl\u0148te <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleninou <\/a>nebo ovocem, \u00bc tal\u00ed\u0159e v\u011bnujte komplexn\u00edm sacharid\u016fm a na \u00bc tal\u00ed\u0159e si nandejte b\u00edlkoviny. V\u00edce o tom, jak si sestavit vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek, se do\u010dtete v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/aaa-V_-XyYX-yyyy-_-visual_en-_-OK-1124x1049.jpg\" alt=\"Pro\u010d diety nefunguj\u00ed a jak j\u00edst pro hubnut\u00ed?\" class=\"wp-image-220941\" width=\"843\" height=\"787\" title=\"jak m\u00e1 vypadat zdrav\u00fd tal\u00ed\u0159?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aaa-V_-XyYX-yyyy-_-visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aaa-V_-XyYX-yyyy-_-visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aaa-V_-XyYX-yyyy-_-visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aaa-V_-XyYX-yyyy-_-visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. \u010ct\u011bte etikety na obalech potravin a sledujte obsah cukru<\/strong><\/h3>\n\n\n\n<p>Velk\u00e9 mno\u017estv\u00ed p\u0159idan\u00e9ho cukru se m\u016f\u017ee objevit i tam, kde byste to <strong>ne\u010dekali<\/strong>. Proto je pot\u0159eba<strong> \u010d\u00edst etikety potravin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejprve si v\u0161\u00edmejte <strong>slo\u017een\u00ed potraviny. <\/strong>V potravin\u011b je nejv\u00edce slo\u017eek, kter\u00e9 se nach\u00e1zej\u00ed <strong>na prvn\u00edch m\u00edstech seznamu<\/strong>. <strong>\u010c\u00edm d\u0159\u00edve na cukr ve slo\u017een\u00ed naraz\u00edte, t\u00edm v\u00edce se ho v potravin\u011b nach\u00e1z\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedejte se zm\u00e1st ani cukrem skryt\u00fdm za<strong> jin\u00fdm n\u00e1zvem.<\/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>Co v\u0161e je ve slo\u017een\u00ed cukru?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>frukt\u00f3zov\u00fd sirup<\/li><li>kuku\u0159i\u010dn\u00fd sirup<\/li><li>\u0159epn\u00fd cukr<\/li><li>kokosov\u00fd \/ hn\u011bd\u00fd \/ t\u0159tinov\u00fd cukr<\/li><li>maltodextrin<\/li><li>malt\u00f3za<\/li><li>med<\/li><li>r\u00fd\u017eov\u00fd \/ javorov\u00fd \/ datlov\u00fd \/ ag\u00e1vov\u00fd sirup<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po zkontrolov\u00e1n\u00ed slo\u017een\u00ed p\u0159ich\u00e1z\u00ed na \u0159adu<strong> nutri\u010dn\u00ed tabulka<\/strong>. Najdete v n\u00ed celkov\u00fd obsah <strong>sacharid\u016f <\/strong>a pod nimi kolonku s n\u00e1zvem \u201e<strong>z toho cukry<\/strong>\u201c. \u010c\u00edm <strong>ni\u017e\u0161\u00ed <\/strong>bude obsah cukru, t\u00edm <strong>l\u00e9pe<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod pojmem cukry se v\u0161ak skr\u00fdv\u00e1 jak <strong>p\u0159idan\u00fd<\/strong>, tak i<strong> p\u0159irozen\u011b se vyskytuj\u00edc\u00ed cukr<\/strong>. V ovoci \u010di ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch se cukr nach\u00e1z\u00ed p\u0159irozen\u011b, proto nebu\u010fte zasko\u010deni, kdy\u017e se v nutri\u010dn\u00ed tabulce na obalu b\u00edl\u00e9ho jogurtu objev\u00ed p\u00e1r gram\u016f cukru. Pr\u00e1v\u011b proto je vhodn\u00e9 <strong>kombinovat \u010dten\u00ed tabulky a slo\u017een\u00ed<\/strong>, abyste v\u011bd\u011bli, co je zdrojem obsa\u017een\u00e9ho cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o \u010dten\u00ed a porozum\u011bn\u00ed etiket potravin se dozv\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-cist-etikety-na-potravinach-a-na-co-si-dat-pozor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak \u010d\u00edst etikety na potravin\u00e1ch a na co si d\u00e1t pozor?<\/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_vzit\"><\/span><strong>Co si z toho vz\u00edt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadm\u011brn\u00e9 mno\u017estv\u00ed cukru v j\u00eddeln\u00ed\u010dku vede k <strong>obezit\u011b<\/strong>, kter\u00e1 zvy\u0161uje riziko <strong>srde\u010dn\u011b-c\u00e9vn\u00edch<\/strong>, <strong>n\u00e1dorov\u00fdch <\/strong>a dal\u0161\u00edch onemocn\u011bn\u00ed. Cukr je proto pot\u0159eba <strong>omezovat<\/strong>. Nen\u00ed v\u0161ak nutn\u00e9 zbavovat se ho \u00fapln\u011b, ale sn\u00ed\u017eit ho tak, aby tvo\u0159il m\u00e9n\u011b ne\u017e 10 % va\u0161eho celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obsah cukru klidn\u011b sni\u017eujte <strong>postupn\u011b<\/strong>. Zam\u011b\u0159te se na omezen\u00ed <strong>slazen\u00fdch n\u00e1poj\u016f<\/strong>, p\u0159id\u00e1vejte <strong>m\u00e9n\u011b cukru p\u0159i pe\u010den\u00ed<\/strong>, up\u0159ednost\u0148ujte <strong>neslazen\u00e9 varianty<\/strong> potravin a sladkou chu\u0165 jim p\u0159idejte a\u017e ve sv\u00e9 kuchyni. Z\u00e1rove\u0148 nezapom\u00ednejte na sledov\u00e1n\u00ed <strong>etiket <\/strong>na obalech potravin a <strong>vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek <\/strong>s obsahem v\u0161ech \u017eivin. Pom\u016f\u017ee v\u00e1m, kdy\u017e se zam\u011b\u0159\u00edte na v\u00fdb\u011br co nejv\u011bt\u0161\u00edho mno\u017estv\u00ed z\u00e1kladn\u00edch potravin a m\u00e9n\u011b t\u011bch pr\u016fmyslov\u011b zpracovan\u00fdch. Automaticky tak sn\u00ed\u017e\u00edte obsah cukru a zv\u00fd\u0161\u00edte kvalitu va\u0161eho j\u00eddeln\u00ed\u010dku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te p\u0159\u00e1tele, kte\u0159\u00ed by ocenili informace o tom, jak sn\u00ed\u017eit cukr v j\u00eddeln\u00ed\u010dku? Nenech\u00e1vejte si \u010dl\u00e1nek pro sebe a sd\u00edlejte ho s nimi.<\/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>Tak\u00e9 jste se ji\u017e opakovan\u011b pokou\u0161eli omezit cukr, ale bez \u00fasp\u011bchu? Mo\u017en\u00e1 jste na to ne\u0161li t\u00edm spr\u00e1vn\u00fdm zp\u016fsobem. Jak postupn\u011b sni\u017eovat obsah cukru a jak se zbavit chut\u00ed na sladk\u00e9, to se do\u010dtete v dne\u0161n\u00edm \u010dl\u00e1nku.<\/p>\n","protected":false},"author":156,"featured_media":394262,"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":[32],"tags":[6669,6957,7269,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394816","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-nahrady-cukru-cs","10":"tag-sladidla-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 tip\u016f, jak omezit cukr a j\u00edst m\u00e9n\u011b sladk\u00e9ho - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak sn\u00ed\u017eit p\u0159\u00edjem cukru a zbavit se chut\u00ed na sladk\u00e9? 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