{"id":408066,"date":"2022-12-12T09:19:00","date_gmt":"2022-12-12T08:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=408066"},"modified":"2023-10-06T16:36:39","modified_gmt":"2023-10-06T14:36:39","slug":"10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/","title":{"rendered":"10 tipov, ako si u\u017ei\u0165 Vianoce a zosta\u0165 vo forme"},"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\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#Je_prirastok_hmotnosti_podmienkou_vianocnych_sviatkov\" title=\"Je pr\u00edrastok hmotnosti podmienkou viano\u010dn\u00fdch sviatkov?\">Je pr\u00edrastok hmotnosti podmienkou viano\u010dn\u00fdch sviatkov?<\/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\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#Ako_si_cez_Vianoce_udrzat_formu\" title=\"Ako si cez Vianoce udr\u017ea\u0165 formu?&nbsp;\">Ako si cez Vianoce udr\u017ea\u0165 formu?&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\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#1_Snazte_sa_zachovat_co_najviac_predvianocnych_navykov\" title=\"1. Sna\u017ete sa zachova\u0165 \u010do najviac predviano\u010dn\u00fdch n\u00e1vykov\">1. Sna\u017ete sa zachova\u0165 \u010do najviac predviano\u010dn\u00fdch n\u00e1vykov<\/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\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#2_Kontrolujte_si_mnozstvo_jedla_a_velkost_porcii\" title=\"2. Kontrolujte si mno\u017estvo jedla a ve\u013ekos\u0165 porci\u00ed\">2. Kontrolujte si mno\u017estvo jedla a ve\u013ekos\u0165 porci\u00ed<\/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\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#3_Nezabudajte_na_bielkoviny\" title=\"3. Nezab\u00fadajte na bielkoviny\">3. Nezab\u00fadajte na bielkoviny<\/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\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#4_Prijimajte_dostatok_vlakniny\" title=\"4. Prij\u00edmajte dostatok vl\u00e1kniny\">4. Prij\u00edmajte dostatok vl\u00e1kniny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#5_Obmedzte_ochutnavanie_a_nekonecne_snackovanie\" title=\"5. Obmedzte ochutn\u00e1vanie a nekone\u010dn\u00e9 snackovanie\">5. Obmedzte ochutn\u00e1vanie a nekone\u010dn\u00e9 snackovanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#6_Doprajte_si_len_tie_pochutky_ktore_za_to_stoja\" title=\"6. Doprajte si len tie poch\u00fa\u0165ky, ktor\u00e9 za to stoja\">6. Doprajte si len tie poch\u00fa\u0165ky, ktor\u00e9 za to stoja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#7_Pozor_na_kalorie_v_napojoch\" title=\"7. Pozor na kal\u00f3rie v n\u00e1pojoch\">7. Pozor na kal\u00f3rie v n\u00e1pojoch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#8_Upravte_si_tradicne_recepty\" title=\"8. Upravte si tradi\u010dn\u00e9 recepty\">8. Upravte si tradi\u010dn\u00e9 recepty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#9_Hybte_sa\" title=\"9. H\u00fdbte sa\">9. H\u00fdbte sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#10_Nesnazte_sa_o_bezchybny_stravovaci_rezim\" title=\"10. Nesna\u017ete sa o bezchybn\u00fd stravovac\u00ed re\u017eim\">10. Nesna\u017ete sa o bezchybn\u00fd stravovac\u00ed re\u017eim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-uzit-vianoce-a-zostat-vo-forme\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Najo\u010dak\u00e1vanej\u0161ie sviatky roka s\u00fa za rohom, viano\u010dn\u00e9 trhy s nekone\u010dnou ponukou dobr\u00f4t v plnom pr\u00fade a kuchyne sa postupne plnia kol\u00e1\u010dikmi a vaje\u010dn\u00fdmi lik\u00e9rmi. Mnoh\u00ed z n\u00e1s sa v\u0161ak desia t\u00fdch nieko\u013ek\u00fdch kritick\u00fdch dn\u00ed medzi Vianocami a Nov\u00fdm rokom. \u010co ak sa zase nebudem vedie\u0165 kontrolova\u0165? \u010co ak pokaz\u00edm cel\u00fa svoju doteraj\u0161iu snahu a priberiem? Tieto obavy s\u00fa celkom pochopite\u013en\u00e9. Ve\u010f z ka\u017edej strany sa na n\u00e1s doslova syp\u00fa poch\u00fa\u0165ky, na ktor\u00e9 sa te\u0161\u00edme cel\u00fd rok. Dobr\u00e1 spr\u00e1va v\u0161ak je, \u017ee sa ich nemus\u00edme vzda\u0165 a pritom m\u00f4\u017ee by\u0165 celkom jednoduch\u00e9 udr\u017ea\u0165 si formu. Ako na to si povieme 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=\"Je_prirastok_hmotnosti_podmienkou_vianocnych_sviatkov\"><\/span>Je pr\u00edrastok hmotnosti podmienkou viano\u010dn\u00fdch sviatkov?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pred Vianocami sa hlavami mnoh\u00fdch z n\u00e1s preh\u00e1\u0148aj\u00fa hororov\u00e9 scen\u00e1re, v ktor\u00fdch priberieme <strong>minim\u00e1lne 10 kg telesn\u00e9ho tuku<\/strong> u\u017e len t\u00fdm, \u017ee prejdeme okolo \u0161tedrove\u010dernej ve\u010dere. Tieto obavy s\u00fa v\u0161ak pomerne prehnan\u00e9. T\u00fdch p\u00e1r ob\u00e1van\u00fdch dn\u00ed medzi \u0160tedr\u00fdm d\u0148om a Nov\u00fdm rokom je celkom kr\u00e1tka doba na to, aby nieko\u013eko viano\u010dn\u00fdch dobr\u00f4t sp\u00f4sobilo tak vysok\u00fd n\u00e1rast hmotnosti. Vlastne je to takmer nemo\u017en\u00e9. Preto\u017ee na to, aby sme pribrali 10 kg tuku by sme museli zjes\u0165 navy\u0161e 77 000 kcal. Tak\u00e9 mno\u017estvo energie n\u00e1jdeme napr\u00edklad v 14,5 kg \u010dokol\u00e1dy alebo 136 kg jab\u013ak. R\u00f4zne \u0161t\u00fadie sk\u00f4r hovoria o tom, \u017ee pr\u00edrastok hmotnosti sa be\u017ene pohybuje okolo <strong>0,5 &#8211; 1 kg<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161ie \u010d\u00edslo na v\u00e1he dokonca ani nemus\u00ed znamena\u0165, \u017ee sme <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pribrali telesn\u00fd tuk<\/a>. Hmotnos\u0165 z\u00e1vis\u00ed aj na <strong>aktu\u00e1lnom obsahu \u010driev<\/strong>,<strong> f\u00e1ze men\u0161trua\u010dn\u00e9ho cyklu<\/strong> \u010di <strong>dobe v\u00e1\u017eenia<\/strong>. Zmeny na v\u00e1he sp\u00f4sobuj\u00fa aj rozdielne <strong>z\u00e1soby glykog\u00e9nu vo svaloch<\/strong>, ktor\u00e9 sa zvy\u0161uj\u00fa po v\u00fddatnom sacharidovom jedle, \u010d\u00edm sa zvy\u0161uje hmotnos\u0165 svalov. Gram glykog\u00e9nu na seba navy\u0161e <strong>via\u017ee cca 3 g vody<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10, 11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u0161ak \u00faplne prepneme na \u201cviano\u010dn\u00fd re\u017eim\u201d, kedy budeme jes\u0165 od r\u00e1na do ve\u010dera a n\u00e1\u0161 jedin\u00fd pohyb bude ch\u00f4dza od chladni\u010dky k telev\u00edzii, zmena \u010d\u00edsla na v\u00e1he u\u017e m\u00f4\u017ee by\u0165 v\u00fdraznej\u0161ia. St\u00e1le sa v\u0161ak nedostaneme na spomenut\u00fdch 10 kg.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg\" alt=\"Priberanie na Vianoce\" class=\"wp-image-408163\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Priberanie na Vianoce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Mali by sme si v\u0161ak by\u0165 vedom\u00ed aj toho, \u017ee obdobie viano\u010dn\u00e9ho hodovania neza\u010d\u00edna \u0160tedr\u00fdm d\u0148om. Ke\u010f si niekto v novom roku uvedom\u00ed, \u017ee <strong>ru\u010di\u010dka na v\u00e1he ukazuje o 5 &#8211; 10 kg viac<\/strong> ako naposledy, je ve\u013emi pravdepodobn\u00e9, \u017ee zvy\u0161ovanie hmotnosti m\u00e1 po\u010diatok u\u017e v \u010dase, ke\u010f sa v obchodoch za\u010dali objavova\u0165 prv\u00e9 svetielka a \u010dokol\u00e1dov\u00ed Mikul\u00e1\u0161ovia alebo zrejme e\u0161te sk\u00f4r. To znamen\u00e1, \u017ee na t\u00fdch nadbyto\u010dn\u00fdch kilogramoch postupne pracoval u\u017e nieko\u013eko t\u00fd\u017ed\u0148ov alebo mesiacov. Koniec koncov teda v\u017edy plat\u00ed, \u017ee a\u017e tak <strong>nez\u00e1le\u017e\u00ed na drobn\u00fdch chyb\u00e1ch v re\u017eime medzi \u0160tedr\u00fdm d\u0148om a Nov\u00fdm rokom<\/strong>, ale na tom, <strong>ako sa stravujeme zvy\u0161n\u00fdch 356 dn\u00ed.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoh\u00fdm z n\u00e1s sa obdobie pred Vianocami toti\u017e vymkne spod kontroly pr\u00e1ve preto, \u017ee sa za\u010d\u00edna hromadi\u0165 jedlo, na ktor\u00e9 sme cel\u00fd rok \u010dakali. Prib\u00fadaj\u00fa r\u00f4zne viano\u010dn\u00e9 spolo\u010densk\u00e9 akcie a z\u00e1rove\u0148 ub\u00fada pohybov\u00e1 aktivita. Hoci si to \u010dastokr\u00e1t neuvedomujeme, konzumujeme viac jedla a z\u00e1rove\u0148 sa menej h\u00fdbeme.&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\">Ktor\u00e9 situ\u00e1cie s\u00fa tie najkritickej\u0161ie?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chod\u00edme \u010dastej\u0161ie na<strong> stretnutia s priate\u013emi<\/strong>, <strong>viano\u010dn\u00e9 ve\u010dierky<\/strong>,<strong> viano\u010dn\u00e9 trhy<\/strong> a podobn\u00e9 udalosti, kde sa to hem\u017e\u00ed mno\u017estvom <strong>chutn\u00e9ho jedla<\/strong> a <strong>pitia<\/strong>.<\/li>\n\n\n\n<li>\u0160pajza aj chladni\u010dka zrazu vyzeraj\u00fa inak a s\u00fa pln\u00e9 <strong>sviato\u010dn\u00fdch pokrmov a potrav\u00edn<\/strong>.&nbsp;<\/li>\n\n\n\n<li>V\u00fdrazne men\u00edme v\u00fdber potrav\u00edn a ve\u013ea denn\u00fdch jed\u00e1l tvoria nejak\u00e9 viano\u010dn\u00e9 \u0161peciality.&nbsp;<\/li>\n\n\n\n<li>Tr\u00e1vime ve\u013ea \u010dasu <strong>seden\u00edm pri telev\u00edzii<\/strong> a pozeran\u00edm viano\u010dn\u00fdch filmov a rozpr\u00e1vok.&nbsp;<\/li>\n\n\n\n<li>Po\u010das sviatkov nechod\u00edme do pr\u00e1ce <strong>a ch\u00fdba n\u00e1m pohyb<\/strong> na ktor\u00fd sme be\u017ene zvyknut\u00ed.<\/li>\n\n\n\n<li>Doprajeme si oddych, preto \u010dastokr\u00e1t obmedzujeme dom\u00e1ce pr\u00e1ce, ktor\u00e9 s\u00fa inak tie\u017e be\u017enou s\u00fa\u010das\u0165ou n\u00e1\u0161ho pohybov\u00e9ho re\u017eimu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani o jednom z vy\u0161\u0161ie spomenut\u00fdch bodov sa v\u0161ak <strong>ned\u00e1 poveda\u0165, \u017ee by boli nespr\u00e1vne<\/strong> a t\u00fdmto situ\u00e1ci\u00e1m by sme sa mali \u00faplne vyhn\u00fa\u0165.<strong> Oddych, rodina aj dobr\u00e9 jedlo s\u00fa synonymom Vianoc<\/strong>. Ak sme si v\u0161ak vedom\u00ed toho, \u017ee konkr\u00e9tne u n\u00e1s je zmena re\u017eimu cez sviatky v\u00fdrazn\u00e1 a radi by sme sa vyhli poviano\u010dn\u00e9mu zhadzovaniu kilogramov, je v\u00fdhodn\u00e9 zamyslie\u0165 sa, kde by sa dali urobi\u0165 mal\u00e9 bezbolestn\u00e9 zmeny. V\u00fdsledkom toti\u017e m\u00f4\u017ee by\u0165 kvalitne str\u00e1ven\u00fd viano\u010dn\u00fd \u010das, ako aj nezmenen\u00e9 \u010d\u00edslo na v\u00e1he.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s bli\u017e\u0161ie zauj\u00edma t\u00e9ma Vianoc a priberanie, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/mozeme-cez-vianoce-pribrat-5-kil-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>M\u00f4\u017eeme cez Vianoce pribra\u0165 5 k\u00edl tuku?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg\" alt=\"Ako nepribra\u0165 na Vianoce?\" class=\"wp-image-408193\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako nepribra\u0165 na Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_cez_Vianoce_udrzat_formu\"><\/span>Ako si cez Vianoce udr\u017ea\u0165 formu?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Snazte_sa_zachovat_co_najviac_predvianocnych_navykov\"><\/span>1. Sna\u017ete sa zachova\u0165 \u010do najviac predviano\u010dn\u00fdch n\u00e1vykov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mierne vybo\u010denie z ko\u013eaj\u00ed be\u017en\u00e9ho re\u017eimu k sviatkom patr\u00ed a je to tak v poriadku. Ak sa v\u0161ak zo stravovacieho re\u017eimu stane neriaden\u00e9 r\u00f3deo, pravdepodobne to bude vies\u0165 k n\u00e1rastu telesnej hmotnosti. Preto je v\u00fdhodn\u00e9 udr\u017ea\u0165 si niektor\u00e9 <strong>z\u00e1kladn\u00e9 piliere n\u00e1\u0161ho stravovania<\/strong> a tie preklada\u0165 viano\u010dn\u00fdmi rados\u0165ami.&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\">Na \u010do nezanevrie\u0165 ani po\u010das sviatkov?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Z\u00e1kladom ka\u017ed\u00e9ho spr\u00e1vneho stravovacieho re\u017eimu je<\/strong> <strong>pravidelnos\u0165<\/strong>. \u010ci u\u017e ste zvyknut\u00ed jes\u0165 \u0161tyri alebo \u0161es\u0165 jed\u00e1l denne, je vhodn\u00e9&nbsp; udr\u017ea\u0165 si podobn\u00fa frekvenciu aj \u010dasov\u00e9 rozlo\u017eenie jed\u00e1l. Ak sa toti\u017e budete v mno\u017estve jed\u00e1l pr\u00edli\u0161 obmedzova\u0165 s cie\u013eom \u201cnecha\u0165 si priestor\u201d na nejak\u00fa sviato\u010dn\u00fa \u0161pecialitku, je mo\u017en\u00e9, \u017ee sa nesk\u00f4r neudr\u017e\u00edte a s mno\u017estvom jedla to <strong>pre\u017eeniete<\/strong>. Ak na mno\u017estve denn\u00fdch jed\u00e1l naopak prid\u00e1te, ve\u013emi \u013eahko prijmete<strong> nadmern\u00e9 mno\u017estvo energie<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [7]<\/span><\/li>\n\n\n\n<li><strong>Ani cez sviatky nezanevrite na<\/strong> <strong>plnohodnotn\u00e9 zlo\u017eenie jed\u00e1l<\/strong>. Ka\u017ed\u00e9 hlavn\u00e9 jedlo by malo obsahova\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00e9 sacharidy<\/strong><\/a>, <strong>bielkoviny<\/strong>, <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuk<\/strong><\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a>. Ke\u010f toti\u017e nevynech\u00e1te ani jednu zo spomenut\u00fdch \u017eiv\u00edn, jedlo v\u00e1s kvalitne <strong>zas\u00fdti <\/strong>a potom bude pre v\u00e1s jednoduch\u0161ie <strong>kontrolova\u0165<\/strong> pr\u00edjem kol\u00e1\u010dikov a \u010fal\u0161\u00edch viano\u010dn\u00fdch n\u00e1strah. Viac o tom, ako si posklada\u0165 zdrav\u00e9 jedlo sa dozviete 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 zdravo jes\u0165.<\/strong><\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n\n\n\n<li><strong>Zelenina <\/strong>a <strong>ovocie <\/strong>by mali zosta\u0165 pravidelnou s\u00fa\u010das\u0165ou jed\u00e1lni\u010dka. Aj cez Vianoce by sme mali prija\u0165 minim\u00e1lne <strong>400 g zeleniny a ovocia<\/strong>, pri\u010dom <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina <\/a>by mala preva\u017eova\u0165. Tieto potraviny v\u00e1m toti\u017e dodaj\u00fa d\u00f4le\u017eit\u00fa <strong>vl\u00e1kninu<\/strong>, ktor\u00e1 <strong>zas\u00fdti <\/strong>a pom\u00f4\u017ee tak pred\u00eds\u0165 nadmernej konzum\u00e1cii menej vhodn\u00fdch potrav\u00edn. <span class=\"tadv-color\" style=\"color:#ff6600\">[9]<\/span><\/li>\n\n\n\n<li>Z jed\u00e1lni\u010dka nevyra\u010fujte ani \u010fal\u0161ie zdrav\u00e9 potraviny, ktor\u00e9 be\u017ene konzumujete. Celozrnn\u00e9 v\u00fdrobky, <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>, mlie\u010dne v\u00fdrobky s ni\u017e\u0161\u00edm obsahom tuku, <a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> \u010di chud\u00e9 m\u00e4so by mali ma\u0165 svoje pevn\u00e9 miesto vo va\u0161om jed\u00e1lni\u010dku aj po\u010das sviatkov.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2,8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kontrolujte_si_mnozstvo_jedla_a_velkost_porcii\"><\/span>2. Kontrolujte si mno\u017estvo jedla a ve\u013ekos\u0165 porci\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sviatky n\u00e1s \u010dasto zv\u00e1dzaj\u00fa k tomu, aby sme si dopriali a na tanier si nalo\u017eili v\u00e4\u010d\u0161iu porciu. <strong>V\u00e4\u010d\u0161ie porcie <\/strong>v\u0161ak znamenaj\u00fa aj<strong> vy\u0161\u0161\u00ed pr\u00edjem energie<\/strong>. Preto, ak chcete zabezpe\u010di\u0165, aby ru\u010di\u010dka na v\u00e1he nest\u00fapla a\u017e pr\u00edli\u0161, je potrebn\u00e9 kontrolova\u0165 skonzumovan\u00e9 mno\u017estvo<strong> energeticky bohat\u00fdch sviato\u010dn\u00fdch pokrmov<\/strong>. Medzi tie \u201crizikov\u00e9\u201d nepatria iba viano\u010dn\u00e9 kol\u00e1\u010diky, ale aj vypr\u00e1\u017ean\u00e9 pokrmy, hust\u00e9 polievky s vysok\u00fdm obsahom pridan\u00e9ho tuku a tu\u010dn\u00e9ho m\u00e4sa, tu\u010dn\u00e9 \u00fadeniny, energeticky v\u00fddatn\u00e9 alkoholick\u00e9 n\u00e1poje a \u010fal\u0161ie tradi\u010dn\u00e9 pochutiny.&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\/12\/IMG_7393-749x1124.jpg\" alt=\"Ako jes\u0165 zdravo na Vianoce?\" class=\"wp-image-408225\" title=\"Ako jes\u0165 zdravo na Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-scaled.jpg 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<h3 class=\"wp-block-heading\">\u010co v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 kontrolova\u0165 porcie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cKritick\u00e9\u201d pokrmy si m\u00f4\u017eete nalo\u017ei\u0165 na <strong>men\u0161ie tanieriky<\/strong>. \u010castokr\u00e1t toti\u017e jeme <strong>o\u010dami <\/strong>a nalo\u017e\u00edme si to\u013eko, ko\u013eko n\u00e1m <strong>dovol\u00ed tanier<\/strong>. Pritom by n\u00e1s mohla <strong>dostato\u010dne zas\u00fdti\u0165 a uspokoji\u0165 aj men\u0161ia porcia<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Niektor\u00fdm gurm\u00e1nom nesta\u010d\u00ed mal\u00e9 mno\u017estvo a k spokojnosti potrebuj\u00fa<strong> ve\u013ek\u00fa a v\u00fddatn\u00fa porciu<\/strong> svojho ob\u013e\u00faben\u00e9ho sviato\u010dn\u00e9ho jedla. Ani to nemus\u00ed by\u0165 probl\u00e9m, ak bude pr\u00edjem jedla po\u010das zvy\u0161ku d\u0148a primeran\u00fd. Navy\u0161e je mo\u017en\u00e9, \u017ee ak si vychutn\u00e1te ob\u013e\u00faben\u00fd pokrm so v\u0161etk\u00fdm, \u010do k tomu patr\u00ed, to v\u00e1s uspokoj\u00ed tak, \u017ee n\u00e1sledne bude jednoduch\u0161ie odola\u0165 \u010fal\u0161ej porcii.&nbsp;<\/li>\n\n\n\n<li>Dobr\u00fdm kompromisom je tie\u017e <strong>kombin\u00e1cia energeticky bohat\u00fdch pokrmov <\/strong>s t\u00fdmi s <strong>men\u0161\u00edm obsahom energie<\/strong>. Napr\u00edklad poctiv\u00fd zemiakov\u00fd \u0161al\u00e1t s majon\u00e9zou m\u00f4\u017eeme \u010diasto\u010dne nahradi\u0165 zemiakovou ka\u0161ou.&nbsp;<\/li>\n\n\n\n<li>N\u00e1strahy vo forme mal\u00fdch kol\u00e1\u010dikov a podobn\u00fdch dobr\u00f4t, ktor\u00e9 v\u017edy ako z\u00e1zrakom zmizn\u00fa z taniera, m\u00f4\u017eeme kontrolova\u0165 tak, \u017ee si <strong>nalo\u017e\u00edme iba ur\u010dit\u00e9 mno\u017estvo.<\/strong> Ak si k ve\u010dern\u00e9mu viano\u010dn\u00e9mu filmu zoberieme<strong> t\u00e1cku pln\u00fa medovn\u00edkov<\/strong>, v priebehu sledovania pravdepodobne zhrozen\u00ed zist\u00edme, \u017ee t\u00e1cka je <strong>pr\u00e1zdna<\/strong>. Ak si v\u0161ak nalo\u017e\u00edme<strong> p\u00e1r k\u00faskov na mal\u00fd tanier<\/strong> a zvy\u0161ok schov\u00e1me do \u0161pajze, bude jednoduch\u0161ie <strong>ovl\u00e1dnu\u0165 sa<\/strong>.&nbsp;<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nezabudajte_na_bielkoviny\"><\/span>3. Nezab\u00fadajte na bielkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je typick\u00e9, a plat\u00ed to aj pre viano\u010dn\u00e9 menu, \u017ee tie najchutnej\u0161ie jedl\u00e1 s\u00fa v\u00e4\u010d\u0161inou bohat\u00e9 na <strong>sacharidy<\/strong>, <strong>cukor <\/strong>a <strong>tuk<\/strong>. Naopak v\u0161ak mnoh\u00fdm poch\u00fa\u0165kam <strong>ch\u00fdbaj\u00fa bielkoviny<\/strong>. To je pritom \u017eivina, ktor\u00e1 m\u00e1 <strong>najv\u00e4\u010d\u0161iu schopnos\u0165 n\u00e1s zas\u00fdti\u0165<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm pr\u00edkladom s\u00fa ak\u00e9ko\u013evek <strong>viano\u010dn\u00e9 kol\u00e1\u010diky<\/strong>. Jeden by si myslel, \u017ee ke\u010f si ich doprajeme nieko\u013eko kusov, s preh\u013eadom sa nas\u00fdtime a \u00faspe\u0161ne za\u017eenieme hlad na dlh\u0161iu dobu. V skuto\u010dnosti sa v\u0161ak m\u00f4\u017ee sta\u0165, \u017ee t\u00fato poch\u00fa\u0165ku pln\u00fa cukru a bielej m\u00faky<strong> r\u00fdchlo str\u00e1vime <\/strong>a \u010doskoro sa za\u010dneme obzera\u0165 po <strong>\u010fal\u0161ej porcii<\/strong>. Navy\u0161e<strong> vysok\u00fd obsah jednoduch\u00e9ho cukru<\/strong>, ktor\u00fd sa<strong> r\u00fdchlo vstrebe z \u010dreva do krvi<\/strong> sp\u00f4sob\u00ed <strong>v\u00fdkyvy cukru v krvi (glyk\u00e9mie)<\/strong>. Tie m\u00f4\u017eu n\u00e1sledne sp\u00f4sobi\u0165 <strong>\u010fal\u0161iu chu\u0165 na sladk\u00e9<\/strong>, \u010d\u00edm sa dost\u00e1vame do za\u010darovan\u00e9ho kruhu chut\u00ed a tanierov pln\u00fdch jedla.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tento kruh by mohli naru\u0161i\u0165 pr\u00e1ve <strong>bielkoviny<\/strong>. Tie zabezpe\u010dia, \u017ee sa po jedle budeme c\u00edti\u0165 <strong>s\u00fdti dlh\u0161iu dobu<\/strong>. Bielkoviny navy\u0161e spoma\u013euj\u00fa vstreb\u00e1vanie sacharidov a jednoduch\u00fdch cukrov do krvn\u00e9ho obehu, \u010d\u00edm <strong>zmier\u0148uj\u00fa v\u00fdkyvy cukru v krvi<\/strong> a pom\u00e1haj\u00fa tak<strong> predch\u00e1dza\u0165 chuti na sladk\u00e9<\/strong>. V kone\u010dnom d\u00f4sledku oba tieto \u00fa\u010dinky ved\u00fa k tomu, \u017ee prijmeme <strong>ni\u017e\u0161ie mno\u017estvo jedla <\/strong>ako by sme prijali v pr\u00edpade nedostatku bielkov\u00edn v jed\u00e1lni\u010dku. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako ma\u0165 dostatok bielkov\u00edn vo viano\u010dnom jed\u00e1lni\u010dku?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Doprajte si zdroj bielkov\u00edn<\/strong> <strong>ku ka\u017ed\u00e9mu jedlu<\/strong>. M\u00f4\u017eete zvoli\u0165 chud\u00e9 druhy m\u00e4sa, rybu, vajcia, kvalitn\u00fa \u0161unku, mlie\u010dny v\u00fdrobok, <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a> \u010di r\u00f4zne rastlinn\u00e9 alternat\u00edvy m\u00e4sa (<a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> apod.).&nbsp;<\/li>\n\n\n\n<li>Ak m\u00e1te na tanieri pokrm, ktor\u00fd m\u00e1 typicky m\u00e1lo bielkov\u00edn, pridajte<strong> ich navy\u0161e<\/strong>. Napr\u00edklad na ra\u0148ajky k viano\u010dke s maslom pridajte e\u0161te jogurt alebo tvaroh.<\/li>\n\n\n\n<li>Dobrou z\u00e1chranou pri nedostatku bielkov\u00edn m\u00f4\u017ee by\u0165 aj <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>.<\/li>\n\n\n\n<li>Zdroj bielkoviny m\u00f4\u017eete prida\u0165 nielen k hlavn\u00fdm jedl\u00e1m, ale tie\u017e k cukrovink\u00e1m a kol\u00e1\u010dikom. Ak si napr\u00edklad k p\u00e1r k\u00faskom vanilkov\u00fdch rohl\u00ed\u010dkov prid\u00e1te biele kef\u00edrov\u00e9 mlieko, tak nielen\u017ee za\u017eeniete chu\u0165 na sladk\u00e9, ale z\u00e1rove\u0148 v\u00e1s to tie\u017e zas\u00fdti. T\u00fdm zn\u00ed\u017eite \u0161ancu, \u017ee o chv\u00ed\u013eu budete ma\u0165 chu\u0165 na \u010fal\u0161ie kolo.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg\" alt=\"Ako jes\u0165 viac bielkov\u00edn na Vianoce?\" class=\"wp-image-408241\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako jes\u0165 viac bielkov\u00edn na Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Prijimajte_dostatok_vlakniny\"><\/span>4. Prij\u00edmajte dostatok vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vl\u00e1knina<\/strong><\/a> podporuje <strong>pocit s\u00fdtosti<\/strong> a preto je skvel\u00fdm pomocn\u00edkom, ke\u010f sa sna\u017e\u00edme prija\u0165 menej kal\u00f3ri\u00ed. Potraviny s obsahom vl\u00e1kniny pom\u00e1haj\u00fa<strong> predch\u00e1dza\u0165 hladu<\/strong> a<strong> chuti na sladk\u00e9<\/strong>. Aby sme dosiahli \u017eiaduceho efektu, denne by sme mali prija\u0165 <strong>25 &#8211; 30 g vl\u00e1kniny<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdmi zdrojmi vl\u00e1kniny s\u00fa <strong>celozrnn\u00e9 v\u00fdrobky<\/strong>, <strong>strukoviny<\/strong>, <strong>zelenina<\/strong>, <strong>ovocie<\/strong>, <strong>orechy <\/strong>a <strong>semen\u00e1<\/strong>.&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\">Ako ma\u0165 dostatok vl\u00e1kniny vo viano\u010dnom jed\u00e1lni\u010dku?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pe\u010divo a in\u00e9 obilninov\u00e9 v\u00fdrobky vyberajte v<strong> celozrnnom variante<\/strong>.<\/li>\n\n\n\n<li>Do jed\u00e1l zakomponujte <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a> alebo napr\u00edklad <strong>pseudoobilniny <\/strong>(<a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, amarant, <a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nka<\/a>). Hodia sa napr\u00edklad do polievok alebo pomaz\u00e1nok.&nbsp;<\/li>\n\n\n\n<li>Ku ka\u017ed\u00e9mu slan\u00e9mu jedlu pridajte <strong>zeleninu<\/strong>.<\/li>\n\n\n\n<li>Naopak sladk\u00e9 jedlo sa hod\u00ed doplni\u0165 <strong>ovoc\u00edm<\/strong>.<\/li>\n\n\n\n<li>Pri pe\u010den\u00ed m\u00f4\u017eete bielu m\u00faku \u00faplne alebo \u010diasto\u010dne nahradi\u0165 <strong>celozrnnou<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Vl\u00e1kninu m\u00f4\u017eete doplni\u0165 aj formou doplnku stravy, ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dn\u00e1 vl\u00e1knina<\/a>, <a href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukoman\u00e1n <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zmesou r\u00f4znych druhov vl\u00e1kniny<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg\" alt=\"Ako jes\u0165 viac vl\u00e1kniny na Vianoce?\" class=\"wp-image-408256\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako jes\u0165 viac vl\u00e1kniny na Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Obmedzte_ochutnavanie_a_nekonecne_snackovanie\"><\/span>5. Obmedzte ochutn\u00e1vanie a nekone\u010dn\u00e9 snackovanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f je jedlo v\u0161ade, kam sa pozriete, je celkom n\u00e1ro\u010dn\u00e9 odola\u0165 a nezobn\u00fa\u0165 si z neho. Pr\u00e1ve tak\u00e9to uzobk\u00e1vanie je v\u0161ak <strong>\u010dast\u00fdm kame\u0148om \u00farazu<\/strong>. V danom momente sa m\u00f4\u017ee zda\u0165, \u017ee je to predsa iba&nbsp; k\u00fasok a ni\u010d zl\u00e9ho sa nestane. Ke\u010f je v\u0161ak t\u00fdchto k\u00faskov za de\u0148 viac, kal\u00f3rie sa s\u010d\u00edtaj\u00fa,&nbsp; a m\u00f4\u017ee tak vznikn\u00fa\u0165 pomerne ve\u013ek\u00fd <strong>energetick\u00fd nadbytok<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Predstavte si napr\u00edklad vo\u013en\u00fd de\u0148, ktor\u00fd tr\u00e1vite doma obklopen\u00ed viano\u010dn\u00fdmi \u0161pecialitami. R\u00e1no po ra\u0148ajk\u00e1ch siahnete e\u0161te po jednom <strong>k\u00fasku viano\u010dky<\/strong>, ke\u010f\u017ee je tak\u00e1 dobr\u00e1. Doobeda c\u00edtite hlad, nechce sa v\u00e1m pripravova\u0165 poriadnu desiatu, a tak siahnete po hrsti<strong> su\u0161en\u00e9ho ovocia<\/strong>. Po obede m\u00e1te chu\u0165 na nejak\u00fa sladk\u00fa bodku, a tak si d\u00e1te <strong>viano\u010dn\u00fd kol\u00e1\u010dik<\/strong>. V priebehu poobedia sa v\u0161ak postupne vraciate e\u0161te po<strong> \u0161es\u0165 \u010fal\u0161\u00edch<\/strong> a do toho vypijete <strong>2 dcl vaje\u010dn\u00e9ho lik\u00e9ru<\/strong>. Ve\u010der sa chyst\u00e1te na n\u00e1v\u0161tevu, kde v\u00e1s <strong>jedlo a alkohol tie\u017e neminie.<\/strong> V priebehu ve\u010dera do v\u00e1s spadn\u00fa<strong> \u0161tyri vanilkov\u00e9 rohl\u00ed\u010dky, \u0161tyri slan\u00e9 ty\u010dinky z l\u00edstkov\u00e9ho cesta <\/strong>a nepohrdnete ani <strong>3 dcl v\u00edna<\/strong>.&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\">Ko\u013eko energie by ste t\u00fdmto sp\u00f4sobom do seba dostali navy\u0161e?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 lineck\u00fdch kol\u00e1\u010dikov &#8211; 220 kcal<\/li>\n\n\n\n<li>k\u00fasok viano\u010dky &#8211; 70 kcal<\/li>\n\n\n\n<li>4 vanilkov\u00e9 rohl\u00ed\u010dky &#8211; 180 kcal<\/li>\n\n\n\n<li>30 g su\u0161en\u00fdch marh\u00fa\u013e &#8211; 90 kcal<\/li>\n\n\n\n<li>4 slan\u00e9 ty\u010dinky &#8211; 250 kcal<\/li>\n\n\n\n<li>2 dcl vaje\u010dn\u00e9ho lik\u00e9ru &#8211; 400 kcal<\/li>\n\n\n\n<li>3 dcl \u010derven\u00e9ho polosladk\u00e9ho v\u00edna &#8211; 220 kcal<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg\" alt=\"Jedlo a pitie na Vianoce\" class=\"wp-image-408274\" style=\"width:843px;height:519px\" width=\"843\" height=\"519\" title=\"Jedlo a pitie na Vianoce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1536x945.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-2048x1260.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Podobn\u00e9 zoznamy denne zjeden\u00fdch dobr\u00f4t nie s\u00fa cez Vianoce ni\u010d\u00edm prekvapiv\u00fdm. Prekvapi\u0165 v\u0161ak m\u00f4\u017ee ich kone\u010dn\u00e1 energetick\u00e1 hodnota. T\u00e1 sa v spomenutom pr\u00edklade pohybuje na \u00farovni okolo<strong> 1400 kcal<\/strong>. To znamen\u00e1, \u017ee t\u00fdmto sp\u00f4sobom by ste zjedli navy\u0161e tak\u00e9 mno\u017estvo energie, ktor\u00e9 zodpoved\u00e1 zhruba 70 % potreby energie priemernej dospelej osoby. Tak\u00e9 mno\u017estvo energie sa skr\u00fdva napr\u00edklad <strong>v troch be\u017en\u00fdch porci\u00e1ch<\/strong> <strong>restovan\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracieho m\u00e4sa<\/a> s ry\u017eou.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161ie o tom, ako m\u00f4\u017ee uzob\u00e1vanie mari\u0165 pokusy o chudnutie a \u010do sa s t\u00fdm d\u00e1 robi\u0165, sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-vam-maskrtenie-brani-v-chudnuti-11-jednoduchych-sposobov-ako-dostat-jedlo-pod-kontrolu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako v\u00e1m ma\u0161krtenie br\u00e1ni v chudnut\u00ed? 11 jednoduch\u00fdch sp\u00f4sobov, ako dosta\u0165 jedlo pod kontrolu.<\/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=\"6_Doprajte_si_len_tie_pochutky_ktore_za_to_stoja\"><\/span>6. Doprajte si len tie poch\u00fa\u0165ky, ktor\u00e9 za to stoja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd z v\u00e1s m\u00e1 pravdepodobne tie top viano\u010dn\u00e9 \u0161peciality, bez ktor\u00fdch si sviatky nedok\u00e1\u017ee predstavi\u0165. \u010co tak si dopria\u0165 najm\u00e4 tie a v ostatn\u00fdch sa obmedzi\u0165? Ak sa v\u00e1m p\u00e1r dn\u00ed pred Vianocami sn\u00edva o babi\u010dkin\u00fdch vanilkov\u00fdch rohl\u00ed\u010dkoch, ur\u010dite si ich doprajte. Ale je naozaj nutn\u00e9 zjes\u0165 tanier nie tak ob\u013e\u00faben\u00e9ho lineck\u00e9ho len preto, \u017ee le\u017e\u00ed na stole?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viano\u010dn\u00e9 dobroty patria k Vianociam a je v poriadku si ich u\u017ei\u0165. Pravdepodobne si v\u0161ak jedlo <strong>u\u017eijete <\/strong>viac, ke\u010f zvol\u00edte tak\u00e9, ktor\u00e9 za to <strong>skuto\u010dne stoj\u00ed<\/strong> <strong>a vychutn\u00e1te si ho. <\/strong>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg\" alt=\"\u010co jes\u0165 na Vianoce?\" class=\"wp-image-408291\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co jes\u0165 na Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pozor_na_kalorie_v_napojoch\"><\/span>7. Pozor na kal\u00f3rie v n\u00e1pojoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S viano\u010dn\u00fdm obdob\u00edm prich\u00e1dza ruku v ruke ve\u013ek\u00e9 mno\u017estvo<strong> ob\u013e\u00faben\u00fdch kalorick\u00fdch n\u00e1pojov<\/strong>. Nielen\u017ee sme mnoh\u00ed zvyknut\u00ed pi\u0165 viac Coca-Coly a in\u00fdch sladen\u00fdch n\u00e1pojov, ale prij\u00edmame aj viac <strong>alkoholick\u00fdch <\/strong>\u0161pecial\u00edt. Sk\u00faste si odsledova\u0165, ko\u013eko vypijete varen\u00e9ho v\u00edna, vaje\u010dn\u00e9ho lik\u00e9ru \u010di napr\u00edklad pun\u010du. Tieto energetick\u00e9 bomby maj\u00fa v sebe toti\u017e skryt\u00e9 ve\u013ek\u00e9 mno\u017estvo energie vo forme <strong>jednoduch\u00e9ho cukru <\/strong>a <strong>alkoholu<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysok\u00fd pr\u00edjem t\u00fdchto n\u00e1pojov je spojen\u00fd s <strong>n\u00e1rastom telesnej hmotnosti<\/strong> a rizikom vzniku <strong>obezity<\/strong>. Niet sa \u010domu \u010dudova\u0165, ve\u010f napr\u00edklad 2 dcl varen\u00e9ho \u010derven\u00e9ho v\u00edna priemerne obsahuj\u00fa 190 kcal. Tak\u00e9 mno\u017estvo energie sa skr\u00fdva napr\u00edklad v olovrante zlo\u017eenom z 150 g bieleho jogurtu a v\u00e4\u010d\u0161ieho ban\u00e1nu. Ke\u010f si d\u00e1me v\u00edno a in\u00e9 n\u00e1poje vo v\u00e4\u010d\u0161\u00edch mno\u017estv\u00e1ch, s preh\u013eadom z nich m\u00f4\u017eeme prija\u0165 mno\u017estvo energie odpovedaj\u00face <strong>nieko\u013ek\u00fdm hlavn\u00fdm jedl\u00e1m<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o n\u00e1strah\u00e1ch vo forme tekut\u00fdch kal\u00f3ri\u00ed v\u00e1m prezrad\u00ed \u010dl\u00e1nok <strong><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\">Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed?&nbsp;<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie sa skr\u00fdva v niektor\u00fdch n\u00e1pojoch?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>N\u00e1poj (2 dcl)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Varen\u00e9 v\u00edno<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vaje\u010dn\u00fd lik\u00e9r<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00edno \u010derven\u00e9 polosuch\u00e9<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>V\u00edno biele polosuch\u00e9<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Pivo 11\u00b0<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Coca-cola<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Energetick\u00e1 hodnota<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">190 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Upravte_si_tradicne_recepty\"><\/span>8. Upravte si tradi\u010dn\u00e9 recepty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak chcete zn\u00ed\u017ei\u0165 obsah kal\u00f3ri\u00ed v niektor\u00fdch receptoch alebo zv\u00fd\u0161i\u0165 ich v\u00fd\u017eivov\u00fa hodnotu,&nbsp; je viacero sp\u00f4sobov, ak\u00fdmi to dosiahnu\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bielu m\u00faku pri pe\u010den\u00ed a varen\u00ed \u010diasto\u010dne nahra\u010fte celozrnnou.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Zn\u00ed\u017ete <\/strong>mno\u017estvo <strong>cukru <\/strong>v receptoch, alebo ho nahra\u010fte <strong>vhodn\u00fdmi alternat\u00edvami<\/strong>. M\u00f4\u017eete pou\u017ei\u0165 <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\"><strong>bezkalorick\u00fd erythritol<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/stevia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9viu<\/a>, n\u00edzkoenergetick\u00fd <a href=\"https:\/\/gymbeam.sk\/xylitol\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a> \u010di napr\u00edklad \u010dakankov\u00fd sirup. Na osladenie m\u00f4\u017eete pou\u017ei\u0165 aj ovocie, napr\u00edkad ban\u00e1n alebo nastr\u00fahan\u00e9 jablko.<\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161te podiel bielkov\u00edn v sladk\u00fdch receptoch. <\/strong>Pridajte jogurt, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh<\/a>, biele zakysan\u00e9 n\u00e1poje, ricottu, cottage syr \u010di napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd<\/a> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>. <\/li>\n\n\n\n<li><strong>Zn\u00ed\u017ete mno\u017estvo<\/strong> <strong>oleja <\/strong>a <strong>masla <\/strong>v receptoch.<\/li>\n\n\n\n<li><strong>Smotanu <\/strong>alebo <strong>majon\u00e9zu <\/strong>nahra\u010fte <strong>jogurtom<\/strong>, <strong>cottage syrom <\/strong>alebo <strong>polotu\u010dn\u00fdm mliekom.<\/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>Ak v\u00e1m ch\u00fdba in\u0161pir\u00e1cia na od\u013eah\u010den\u00e9 viano\u010dn\u00e9 recepty, mo\u017eno v\u00e1s zaujme na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-domaca-vianocka-s-jemnou-vanilkovou-chutou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 viano\u010dka<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nealkoholicky-vianocny-vajecny-liker\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">viano\u010dn\u00fd lik\u00e9r bez alkoholu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-orechove-parizske-rozky-s-vanilkovym-kremom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">par\u00ed\u017eske ro\u017eky<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-lahodne-medovnikove-gulicky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medovn\u00edkov\u00e9 guli\u010dky<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac a chcete sa nau\u010di\u0165 piec\u0165 a vari\u0165 zdrav\u0161ie, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-piect-zdravsie-nielen-na-vianoce\/\" 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><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg\" alt=\"Ako piec\u0165 zdrav\u0161ie?\" class=\"wp-image-408310\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako piec\u0165 zdrav\u0161ie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Hybte_sa\"><\/span>9. H\u00fdbte sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1strahou po\u010das viano\u010dn\u00fdch sviatkov nie je len zmena v stravovan\u00ed, ale aj v<strong> pohybovom re\u017eime<\/strong>. Dni s\u00fa <strong>vo\u013enej\u0161ie<\/strong>, mnoh\u00ed z n\u00e1s nemusia \u00eds\u0165 do pr\u00e1ce a t\u00fdm p\u00e1dom ub\u00fada pohybov\u00e1 aktivita spojen\u00e1 s be\u017en\u00fdm pracovn\u00fdm d\u0148om. Namiesto toho viac sed\u00edme doma alebo u pr\u00edbuzn\u00fdch a aj t\u00ed naj\u0161portovej\u0161ie zalo\u017een\u00ed \u010dastokr\u00e1t preferuj\u00fa gau\u010ding pred fyzickou aktivitou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sviatky s\u00fa pritom vhodn\u00e9 obdobie na <strong>v\u00fdlety<\/strong>, <strong>prech\u00e1dzky <\/strong>a r\u00f4zne <strong>aktivity s pr\u00edbuzn\u00fdmi<\/strong>, na ktor\u00e9 nie je v inom obdob\u00ed \u010das.&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\">Ako zv\u00fd\u0161i\u0165 pohyb po\u010das sviatkov?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cho\u010fte ka\u017ed\u00fd de\u0148 na <strong>prech\u00e1dzku<\/strong>. Be\u017en\u00e1 <strong>\u017eena <\/strong>s hmotnos\u0165ou 65 kg m\u00f4\u017ee za<strong> 1 hodinu svi\u017enej ch\u00f4dze r\u00fdchlosti 5,6 km\/h<\/strong> priemerne sp\u00e1li\u0165 a\u017e 280 kcal. To je mno\u017estvo energie skryt\u00e9 napr\u00edklad v troch ban\u00e1noch. <strong>Mu\u017e <\/strong>s hmotnos\u0165ou 80 kg m\u00f4\u017ee takto spotrebova\u0165 a\u017e <strong>340 kcal<\/strong>.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Namiesto celodenn\u00e9ho v\u00e1\u013eania sa pri rozpr\u00e1vkach si rad\u0161ej vyrazte s rodinou na <strong>v\u00fdlet<\/strong>.<\/li>\n\n\n\n<li>Venujte sa <strong>zimn\u00fdm \u0161portom<\/strong>. M\u00f4\u017eete vyrazi\u0165 na <strong>ly\u017ee<\/strong>, <strong>be\u017eky<\/strong>, <strong>zimn\u00fa turistiku<\/strong> \u010di si pripomen\u00fa\u0165, ako sa <strong>kor\u010du\u013euje na \u013eade.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Zima nemus\u00ed by\u0165 prek\u00e1\u017ekou ani pre be\u017ecov a \u010fal\u0161\u00edch \u0161portovcov. Sta\u010d\u00ed sa kvalitne <strong>obliec\u0165<\/strong>. Sviatky s\u00fa ide\u00e1lny \u010das na u\u017eitie si svojich <strong>ob\u013e\u00faben\u00fdch \u0161portov\u00fdch aktiv\u00edt<\/strong>.<\/li>\n\n\n\n<li>Ak to po\u010dasie dovol\u00ed, ur\u010dite nepodce\u0148ujte ani aktivity ako je <strong>gu\u013eovanie <\/strong>\u010di<strong> odhadzovanie snehu<\/strong>. Ka\u017ed\u00fd pohyb sa po\u010d\u00edta a navy\u0161e sa dobre zabav\u00edte.&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>Ak v\u00e1s zauj\u00edma, ko\u013eko kal\u00f3ri\u00ed ste po\u010das sviatkov schopn\u00ed sp\u00e1li\u0165 pomocou r\u00f4znych zimn\u00fdch aktiv\u00edt, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-kalorii-spalite-oblubenymi-zimnymi-aktivitami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite ob\u013e\u00faben\u00fdmi zimn\u00fdmi aktivitami?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg\" alt=\"Ako sa viac h\u00fdba\u0165 cez Vianoce?\" class=\"wp-image-408325\" style=\"width:843px;height:561px\" width=\"843\" height=\"561\" title=\"Ako sa viac h\u00fdba\u0165 cez Vianoce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-2048x1362.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nesnazte_sa_o_bezchybny_stravovaci_rezim\"><\/span>10. Nesna\u017ete sa o bezchybn\u00fd stravovac\u00ed re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u013ea \u013eud\u00ed je odhodlan\u00fdch cez sviatky <strong>odola\u0165 v\u0161etk\u00fdm poku\u0161eniam<\/strong> a udr\u017ea\u0165 si svoj be\u017en\u00fd re\u017eim bez v\u00fdkyvov a \u201cprehre\u0161kov\u201d. Je to v\u0161ak nutn\u00e9? Dobr\u00e9 jedlo toti\u017e k Vianociam patr\u00ed a m\u00e1lokto si ich dok\u00e1\u017ee u\u017ei\u0165 bez neho. Ak ste v\u0161ak jedn\u00fdm z t\u00fdch&nbsp; \u0161\u0165astlivcov, ktor\u00fdm to vyhovuje, pokojne pri tom zosta\u0148te.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u0161ak patr\u00edte medzi v\u00e4\u010d\u0161inu be\u017en\u00fdch smrte\u013en\u00edkov, ktor\u00e1 potrebuje viano\u010dn\u00e9 rozpr\u00e1vky a k nim viano\u010dn\u00e9 kol\u00e1\u010diky, rad\u0161ej zvo\u013enite a tieto radosti si doprajte.&nbsp; Je toti\u017e ve\u013emi pravdepodobn\u00e9, \u017ee <strong>pr\u00edli\u0161n\u00e9 obmedzovanie nevydr\u017e\u00edte <\/strong>a bude to vies\u0165 k <strong>prejedaniu <\/strong>sa. Je ur\u010dite v\u00fdhodnej\u0161ie a pr\u00edjemnej\u0161ie dopria\u0165 si ka\u017ed\u00fd de\u0148 nejak\u00fa sviato\u010dn\u00fa dobrotu v<strong> primeranom mno\u017estve<\/strong>, ako sa p\u00e1r dn\u00ed obmedzova\u0165 a potom do konca sviatkov (pr\u00edpadne aj po nich) zjes\u0165 v\u0161etko, \u010do sa pred vami objav\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma e\u0161te viac tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 stravovanie na uzde, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-sa-vyhnut-priberaniu-pocas-vianoc\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipov, ako sa vyhn\u00fa\u0165 priberaniu po\u010das Vianoc.<\/strong><\/a><strong>&nbsp;<\/strong><\/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>\u010co si z toho vzia\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viano\u010dn\u00e9 sviatky s\u00fa obdobie, ktor\u00e9 patr\u00ed rodine a bl\u00edzkym a sp\u00e1jame si ho s oddychom a vo\u013en\u00fdmi d\u0148ami. Z\u00e1rove\u0148 sa v\u0161ak pravidelne ob\u00e1vame, \u017ee n\u00e1m zmaria v\u0161etky doteraj\u0161ie snahy o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl alebo udr\u017eanie telesnej hmotnosti. Dobr\u00e1 spr\u00e1va v\u0161ak je, \u017ee ani jedno z toho <strong>nemus\u00ed by\u0165 nevyhnutn\u00e9.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky, ktor\u00e9 sme v priebehu roku dosiahli, si m\u00f4\u017eeme bez probl\u00e9mov<strong> udr\u017ea\u0165. <\/strong>D\u00f4le\u017eit\u00e9 v\u0161ak je prem\u00fd\u0161\u013ea\u0165 nad <strong>stravovac\u00edm a pohybov\u00fdm re\u017eimom <\/strong>a urobi\u0165 <strong>drobn\u00e9 zmeny v typick\u00fdch sviato\u010dn\u00fdch n\u00e1vykoch<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s u\u017eito\u010dn\u00fd, pode\u013ete sa a zdie\u013eajte ho so svojimi zn\u00e1mymi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ob\u00e1vate sa, \u017ee cez bl\u00ed\u017eiace sa Vianoce priberiete? Nemus\u00edte. Udr\u017ea\u0165 si telesn\u00fa hmotnos\u0165 toti\u017e m\u00f4\u017ee by\u0165 jednoduch\u0161ie, ako sa na prv\u00fd poh\u013ead zd\u00e1. Tipy na to, ako zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem, obmedzi\u0165 uzob\u00e1vanie viano\u010dn\u00fdch dobr\u00f4t a mnoh\u00e9 \u010fal\u0161ie v\u00e1m prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":408146,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6148,6082],"filter_section":[],"filter_attribute":[13888,13046,13050],"class_list":{"0":"post-408066","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-vianoce","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-sport-a-cvicenie-lifestyle","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>10 tipov, ako si u\u017ei\u0165 Vianoce a zosta\u0165 vo forme - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako cez Vianoce nepribra\u0165 tuk? 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