{"id":408762,"date":"2022-12-12T17:26:38","date_gmt":"2022-12-12T16:26:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=408762"},"modified":"2023-03-24T10:04:56","modified_gmt":"2023-03-24T09:04:56","slug":"10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/","title":{"rendered":"10 tip\u016f, jak si u\u017e\u00edt V\u00e1noce a z\u016fstat ve form\u011b"},"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\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#Je_prirustek_hmotnosti_podminkou_vanocnich_svatku\" title=\"Je p\u0159\u00edr\u016fstek hmotnosti podm\u00ednkou v\u00e1no\u010dn\u00edch sv\u00e1tk\u016f?\">Je p\u0159\u00edr\u016fstek hmotnosti podm\u00ednkou v\u00e1no\u010dn\u00edch sv\u00e1tk\u016f?<\/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\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#Jak_si_pres_Vanoce_udrzet_formu\" title=\"Jak si p\u0159es V\u00e1noce udr\u017eet formu?\">Jak si p\u0159es V\u00e1noce udr\u017eet formu?<\/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\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#1_Snazte_se_zachovat_co_nejvice_predvanocnich_navyku\" title=\"1. Sna\u017ete se zachovat co nejv\u00edce p\u0159edv\u00e1no\u010dn\u00edch n\u00e1vyk\u016f\">1. Sna\u017ete se zachovat co nejv\u00edce p\u0159edv\u00e1no\u010dn\u00edch n\u00e1vyk\u016f<\/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\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#2_Kontrolujte_si_mnozstvi_jidla_a_velikost_porci\" title=\"2. Kontrolujte si mno\u017estv\u00ed j\u00eddla a velikost porc\u00ed\">2. Kontrolujte si mno\u017estv\u00ed j\u00eddla a velikost porc\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.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#3_Nezapominejte_na_bilkoviny\" title=\"3. Nezapom\u00ednejte na b\u00edlkoviny\">3. Nezapom\u00ednejte na b\u00edlkoviny<\/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\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#4_Prijimejte_dostatek_vlakniny\" title=\"4. P\u0159ij\u00edmejte dostatek vl\u00e1kniny\">4. P\u0159ij\u00edmejte dostatek 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.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#5_Omezte_ochutnavani_a_nekonecne_snackovani\" title=\"5. Omezte ochutn\u00e1v\u00e1n\u00ed a nekone\u010dn\u00e9 snackov\u00e1n\u00ed\">5. Omezte ochutn\u00e1v\u00e1n\u00ed a nekone\u010dn\u00e9 snackov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#6_Doprejte_si_pouze_pochoutky_ktere_za_to_stoji\" title=\"6. Dop\u0159ejte si pouze pochoutky, kter\u00e9 za to stoj\u00ed\">6. Dop\u0159ejte si pouze pochoutky, kter\u00e9 za to stoj\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#7_Pozor_na_kalorie_v_napojich\" title=\"7. Pozor na kalorie v n\u00e1poj\u00edch\">7. Pozor na kalorie v n\u00e1poj\u00edch<\/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.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#8_Upravte_si_tradicni_recepty\" title=\"8. Upravte si tradi\u010dn\u00ed recepty\">8. Upravte si tradi\u010dn\u00ed 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.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#9_Hybejte_se\" title=\"9. H\u00fdbejte se\">9. H\u00fdbejte se<\/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.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#10_Nesnazte_se_o_bezchybny_stravovaci_rezim\" title=\"10. Nesna\u017ete se o bezchybn\u00fd stravovac\u00ed re\u017eim\">10. Nesna\u017ete se 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.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#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>Nejo\u010dek\u00e1van\u011bj\u0161\u00ed sv\u00e1tky roku jsou za rohem, v\u00e1no\u010dn\u00ed trhy s nekone\u010dnou nab\u00eddkou dobrot v pln\u00e9m proudu a kuchyn\u011b se postupn\u011b pln\u00ed cukrov\u00edm a vaje\u010dn\u00fdmi lik\u00e9ry. Mnoz\u00ed z n\u00e1s se v\u0161ak d\u011bs\u00ed t\u011bch n\u011bkolika kritick\u00fdch dn\u00ed mezi V\u00e1nocemi a Nov\u00fdm rokem. Co kdy\u017e se zase nebudu um\u011bt kontrolovat? Co kdy\u017e zkaz\u00edm celou svou dosavadn\u00ed snahu a p\u0159iberu? Tyto obavy jsou zcela pochopiteln\u00e9. V\u017edy\u0165 z ka\u017ed\u00e9 strany se na n\u00e1s doslova sypou pochoutky, na kter\u00e9 se t\u011b\u0161\u00edme cel\u00fd rok. Dobr\u00e1 zpr\u00e1va v\u0161ak je, \u017ee se jich nemus\u00edme vzd\u00e1t a p\u0159itom m\u016f\u017ee b\u00fdt docela snadn\u00e9 udr\u017eet si formu. Jak na to, si pov\u00edme 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=\"Je_prirustek_hmotnosti_podminkou_vanocnich_svatku\"><\/span>Je p\u0159\u00edr\u016fstek hmotnosti podm\u00ednkou v\u00e1no\u010dn\u00edch sv\u00e1tk\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159ed V\u00e1nocemi se hlavami mnoha z n\u00e1s proh\u00e1n\u011bj\u00ed hororov\u00e9 sc\u00e9n\u00e1\u0159e, ve kter\u00fdch p\u0159ibereme <strong>minim\u00e1ln\u011b 10 kg t\u011blesn\u00e9ho tuku <\/strong>u\u017e pouze t\u00edm, \u017ee projdeme kolem \u0161t\u011bdrove\u010dern\u00ed ve\u010de\u0159e. Tyto obavy jsou v\u0161ak pom\u011brn\u011b p\u0159ehnan\u00e9. T\u011bch p\u00e1r ob\u00e1van\u00fdch dn\u016f mezi \u0160t\u011bdr\u00fdm dnem a Nov\u00fdm rokem je celkem kr\u00e1tk\u00e1 doba na to, aby n\u011bkolik v\u00e1no\u010dn\u00edch dobrot zp\u016fsobilo tak vysok\u00fd n\u00e1r\u016fst hmotnosti. Vlastn\u011b je to t\u00e9m\u011b\u0159 nemo\u017en\u00e9. Proto\u017ee k tomu, abychom p\u0159ibrali 10 kg tuku, bychom museli sn\u00edst nav\u00edc 77 000 kcal. Takov\u00e9 mno\u017estv\u00ed energie najdeme nap\u0159\u00edklad ve 14,5 kg \u010dokol\u00e1dy nebo 136 kg jablek. R\u016fzn\u00e9 studie sp\u00ed\u0161e hovo\u0159\u00ed o tom, \u017ee p\u0159\u00edr\u016fstek hmotnosti se b\u011b\u017en\u011b pohybuje kolem <strong>0,5 &#8211; 1 kg<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vy\u0161\u0161\u00ed \u010d\u00edslo na v\u00e1ze dokonce ani nemus\u00ed znamenat, \u017ee jsme <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159ibrali t\u011blesn\u00fd tuk<\/a>. Hmotnost z\u00e1vis\u00ed i na <strong>aktu\u00e1ln\u00edm obsahu st\u0159ev<\/strong>, <strong>f\u00e1zi menstrua\u010dn\u00edho cyklu <\/strong>\u010di <strong>dob\u011b v\u00e1\u017een\u00ed<\/strong>. Zm\u011bny na v\u00e1ze zp\u016fsobuj\u00ed i rozd\u00edln\u00e9 <strong>z\u00e1soby glykogenu ve svalech<\/strong>, kter\u00e9 se zvy\u0161uj\u00ed po vydatn\u00e9m sacharidov\u00e9m j\u00eddle, \u010d\u00edm\u017e se zvy\u0161uje hmotnost sval\u016f. Gram glykogenu na sebe nav\u00edc <strong>v\u00e1\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>Pokud se v\u0161ak \u00fapln\u011b p\u0159epneme na \u201ev\u00e1no\u010dn\u00ed re\u017eim\u201c, kdy budeme j\u00edst od r\u00e1na do ve\u010dera, a n\u00e1\u0161 jedin\u00fd pohyb bude ch\u016fze od lednice k televizi, zm\u011bna \u010d\u00edsla na v\u00e1ze u\u017e m\u016f\u017ee b\u00fdt v\u00fdrazn\u011bj\u0161\u00ed. St\u00e1le se v\u0161ak nedostaneme na zm\u00edn\u011bn\u00fdch 10 kg.<\/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\/12\/iStock-1069684816-1124x750.jpg\" alt=\"P\u0159ib\u00edr\u00e1n\u00ed na V\u00e1noce\" class=\"wp-image-408163\" width=\"843\" height=\"563\" title=\"P\u0159ib\u00edr\u00e1n\u00ed na V\u00e1noce\" 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><\/div>\n\n\n\n<p>M\u011bli bychom si v\u0161ak b\u00fdt v\u011bdomi i toho, \u017ee obdob\u00ed v\u00e1no\u010dn\u00edho hodov\u00e1n\u00ed neza\u010d\u00edn\u00e1 \u0160t\u011bdr\u00fdm dnem. Kdy\u017e si n\u011bkdo v nov\u00e9m roce uv\u011bdom\u00ed, \u017ee <strong>ru\u010di\u010dka na v\u00e1ze ukazuje o 5 &#8211; 10 kg v\u00edce<\/strong> ne\u017e naposledy, je velmi pravd\u011bpodobn\u00e9, \u017ee zvy\u0161ov\u00e1n\u00ed hmotnosti m\u00e1 po\u010d\u00e1tek ji\u017e v dob\u011b, kdy se v obchodech za\u010dali objevovat \u010dokol\u00e1dov\u00ed Mikul\u00e1\u0161ov\u00e9 a prvn\u00ed sv\u011bt\u00fdlka, nebo z\u0159ejm\u011b je\u0161t\u011b d\u0159\u00edve. To znamen\u00e1, \u017ee na t\u011bch nadbyte\u010dn\u00fdch kilogramech postupn\u011b pracoval ji\u017e n\u011bkolik t\u00fddn\u016f nebo m\u011bs\u00edc\u016f. Koneckonc\u016f v\u017edy plat\u00ed, \u017ee a\u017e tak <strong>nez\u00e1le\u017e\u00ed na drobn\u00fdch chyb\u00e1ch v re\u017eimu mezi \u0160t\u011bdr\u00fdm dnem a Nov\u00fdm rokem<\/strong>, ale na tom, <strong>jak se stravujeme zb\u00fdvaj\u00edc\u00edch 356 dn\u00ed.<\/strong><\/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 se obdob\u00ed p\u0159ed V\u00e1nocemi toti\u017e vymkne zpod kontroly pr\u00e1v\u011b proto, \u017ee se za\u010d\u00edn\u00e1 hromadit j\u00eddlo, na kter\u00e9 jsme cel\u00fd rok \u010dekali. P\u0159ib\u00fdvaj\u00ed r\u016fzn\u00e9 v\u00e1no\u010dn\u00ed spole\u010densk\u00e9 akce a z\u00e1rove\u0148 ub\u00fdv\u00e1 pohybov\u00e1 aktivita. P\u0159esto\u017ee si to \u010dastokr\u00e1t neuv\u011bdomujeme, konzumujeme v\u00edce j\u00eddla a z\u00e1rove\u0148 se m\u00e9n\u011b h\u00fdbeme.<\/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\">Kter\u00e9 situace jsou ty nejkriti\u010dt\u011bj\u0161\u00ed?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Chod\u00edme \u010dast\u011bji na<strong> setk\u00e1n\u00ed s p\u0159\u00e1teli<\/strong>,<strong> v\u00e1no\u010dn\u00ed ve\u010d\u00edrky, v\u00e1no\u010dn\u00ed trhy<\/strong> a podobn\u00e9 ud\u00e1losti, kde se to hem\u017e\u00ed mno\u017estv\u00edm <strong>chutn\u00e9ho j\u00eddla <\/strong>a <strong>pit\u00ed<\/strong>.<\/li><li>Sp\u00ed\u017e i lednice najednou vypadaj\u00ed jinak a jsou pln\u00e9<strong> sv\u00e1te\u010dn\u00edch pokrm\u016f a potravin<\/strong>.<\/li><li>V\u00fdrazn\u011b m\u011bn\u00edme v\u00fdb\u011br potravin a spoustu denn\u00edch j\u00eddel tvo\u0159\u00ed n\u011bjak\u00e9 v\u00e1no\u010dn\u00ed speciality.<\/li><li>Tr\u00e1v\u00edme spoustu \u010dasu <strong>sezen\u00edm u televize<\/strong> a d\u00edv\u00e1n\u00edm se na v\u00e1no\u010dn\u00ed filmy a poh\u00e1dky.<\/li><li>B\u011bhem sv\u00e1tk\u016f nechod\u00edme do pr\u00e1ce a <strong>chyb\u00ed n\u00e1m pohyb<\/strong>, na kter\u00fd jsme b\u011b\u017en\u011b zvykl\u00ed.<\/li><li>Dop\u0159ejeme si odpo\u010dinek, proto \u010dasto omezujeme dom\u00e1c\u00ed pr\u00e1ce, kter\u00e9 jsou jinak tak\u00e9 b\u011b\u017enou sou\u010d\u00e1st\u00ed na\u0161eho pohybov\u00e9ho re\u017eimu.<\/li><\/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 v\u00fd\u0161e zm\u00edn\u011bn\u00fdch bod\u016f se v\u0161ak <strong>ned\u00e1 \u0159\u00edct, \u017ee by byly nespr\u00e1vn\u00e9 <\/strong>a t\u011bmto situac\u00edm bychom se m\u011bli \u00fapln\u011b vyhnout. <strong>Odpo\u010dinek, rodina i dobr\u00e9 j\u00eddlo jsou synonymem V\u00e1noc<\/strong>. Pokud jsme si v\u0161ak v\u011bdomi toho, \u017ee konkr\u00e9tn\u011b u n\u00e1s je zm\u011bna re\u017eimu p\u0159es sv\u00e1tky v\u00fdrazn\u00e1 a r\u00e1di bychom se vyhnuli pov\u00e1no\u010dn\u00edmu shazov\u00e1n\u00ed kilogram\u016f, je v\u00fdhodn\u00e9 zamyslet se, kde by se daly prov\u00e9st mal\u00e9 bezbolestn\u00e9 zm\u011bny. V\u00fdsledkem toti\u017e m\u016f\u017ee b\u00fdt kvalitn\u011b str\u00e1ven\u00fd v\u00e1no\u010dn\u00ed \u010das a nezm\u011bn\u011bn\u00e9 \u010d\u00edslo na v\u00e1ze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s bl\u00ed\u017ee zaj\u00edm\u00e1 t\u00e9ma V\u00e1noc a p\u0159ib\u00edr\u00e1n\u00ed, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/muzeme-o-vanocich-pribrat-5-kilo-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>M\u016f\u017eeme p\u0159es V\u00e1noce p\u0159ibrat 5 kilo tuku?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/12\/iStock-1185468427-1124x749.jpg\" alt=\"Jak nep\u0159ibrat na V\u00e1noce?\" class=\"wp-image-408193\" width=\"843\" height=\"562\" title=\"Jak nep\u0159ibrat na V\u00e1noce?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_si_pres_Vanoce_udrzet_formu\"><\/span>Jak si p\u0159es V\u00e1noce udr\u017eet formu?<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_se_zachovat_co_nejvice_predvanocnich_navyku\"><\/span>1. Sna\u017ete se zachovat co nejv\u00edce p\u0159edv\u00e1no\u010dn\u00edch n\u00e1vyk\u016f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00edrn\u00e9 vybo\u010den\u00ed z kolej\u00ed b\u011b\u017en\u00e9ho re\u017eimu ke sv\u00e1tk\u016fm pat\u0159\u00ed a je to tak v po\u0159\u00e1dku. Pokud se v\u0161ak ze stravovac\u00edho re\u017eimu stane ne\u0159\u00edzen\u00e9 rodeo, pravd\u011bpodobn\u011b to povede k n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti. Proto je v\u00fdhodn\u00e9 udr\u017eet si n\u011bkter\u00e9 <strong>z\u00e1kladn\u00ed pil\u00ed\u0159e na\u0161eho stravov\u00e1n\u00ed<\/strong> a ty prokl\u00e1dat v\u00e1no\u010dn\u00edmi radostmi.<\/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 co nezanev\u0159\u00edt ani b\u011bhem sv\u00e1tk\u016f?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Z\u00e1kladem ka\u017ed\u00e9ho spr\u00e1vn\u00e9ho stravovac\u00edho re\u017eimu je<\/strong> <strong>pravidelnost<\/strong>. A\u0165 u\u017e jste zvykl\u00ed j\u00edst \u010dty\u0159i nebo \u0161est j\u00eddel denn\u011b, je vhodn\u00e9 udr\u017eet si podobnou frekvenci i \u010dasov\u00e9 rozlo\u017een\u00ed j\u00eddel. Pokud se toti\u017e budete v mno\u017estv\u00ed j\u00eddel p\u0159\u00edli\u0161 omezovat s c\u00edlem \u201enechat si prostor\u201c na n\u011bjakou sv\u00e1te\u010dn\u00ed specialitku, je mo\u017en\u00e9, \u017ee se pozd\u011bji neudr\u017e\u00edte a se spoustou j\u00eddla to <strong>p\u0159e\u017eenete<\/strong>. Pokud na mno\u017estv\u00ed denn\u00edch j\u00eddel naopak p\u0159id\u00e1te, velmi snadno p\u0159ijmete<strong> nadm\u011brn\u00e9 mno\u017estv\u00ed energie<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [7]<\/span><\/li><li><strong>Ani p\u0159es sv\u00e1tky nezanev\u0159ete na<\/strong> <strong>plnohodnotn\u00e9 slo\u017een\u00ed j\u00eddel<\/strong>. Ka\u017ed\u00e9 hlavn\u00ed j\u00eddlo by m\u011blo obsahovat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>komplexn\u00ed sacharidy<\/strong><\/a>, <strong>b\u00edlkoviny<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tuk<\/strong><\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kninu<\/strong><\/a>. Kdy\u017e toti\u017e nevynech\u00e1te ani jednu ze zm\u00edn\u011bn\u00fdch \u017eivin, j\u00eddlo v\u00e1s kvalitn\u011b <strong>zasyt\u00ed, <\/strong>a pak bude pro v\u00e1s jednodu\u0161\u0161\u00ed <strong>kontrolovat<\/strong> p\u0159\u00edjem cukrov\u00ed a dal\u0161\u00edch v\u00e1no\u010dn\u00edch n\u00e1strah. V\u00edce o tom, jak si sestavit zdrav\u00e9 j\u00eddlo, se dozv\u00edte 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 zdrav\u011b j\u00edst.<\/strong><\/a> <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/li><li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">Zelenina<\/a> <\/strong>a <strong>ovoce <\/strong>by m\u011bly z\u016fstat pravidelnou sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku. I p\u0159es V\u00e1noce bychom m\u011bli p\u0159ijmout minim\u00e1ln\u011b <strong>400 g zeleniny a ovoce<\/strong>, p\u0159i\u010dem\u017e zelenina by m\u011bla p\u0159eva\u017eovat. Tyto potraviny v\u00e1m toti\u017e dodaj\u00ed d\u016fle\u017eitou <strong>vl\u00e1kninu<\/strong>, kter\u00e1 <strong>zasyt\u00ed <\/strong>a pom\u016f\u017ee tak p\u0159edej\u00edt nadm\u011brn\u00e9 konzumaci m\u00e9n\u011b vhodn\u00fdch potravin. <span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/li><li>Z j\u00eddeln\u00ed\u010dku nevy\u0159azujte ani dal\u0161\u00ed zdrav\u00e9 potraviny, kter\u00e9 b\u011b\u017en\u011b konzumujete. Celozrnn\u00e9 v\u00fdrobky, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>, ml\u00e9\u010dn\u00e9 v\u00fdrobky s ni\u017e\u0161\u00edm obsahem tuku, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a> \u010di libov\u00e9 maso by m\u011bly m\u00edt sv\u00e9 pevn\u00e9 m\u00edsto ve va\u0161em j\u00eddeln\u00ed\u010dku i b\u011bhem sv\u00e1tk\u016f.<span style=\"color: #ff6600\" class=\"tadv-color\"> [2,8]<\/span><\/li><\/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_mnozstvi_jidla_a_velikost_porci\"><\/span>2. Kontrolujte si mno\u017estv\u00ed j\u00eddla a velikost porc\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sv\u00e1tky n\u00e1s \u010dasto sv\u00e1d\u011bj\u00ed k tomu, abychom si dop\u0159\u00e1li a na tal\u00ed\u0159 si nalo\u017eili v\u011bt\u0161\u00ed porci. <strong>V\u011bt\u0161\u00ed porce <\/strong>v\u0161ak znamenaj\u00ed i <strong>vy\u0161\u0161\u00ed p\u0159\u00edjem energie<\/strong>. Pokud chcete zajistit, aby ru\u010di\u010dka na v\u00e1ze nestoupla a\u017e p\u0159\u00edli\u0161, je pot\u0159eba kontrolovat zkonzumovan\u00e9 mno\u017estv\u00ed <strong>energeticky bohat\u00fdch sv\u00e1te\u010dn\u00edch pokrm\u016f<\/strong>. Mezi ty \u201erizikov\u00e9\u201c nepat\u0159\u00ed pouze v\u00e1no\u010dn\u00ed cukrov\u00ed, ale tak\u00e9 sma\u017een\u00e9 pokrmy, hust\u00e9 pol\u00e9vky s vysok\u00fdm obsahem p\u0159idan\u00e9ho tuku a tu\u010dn\u00e9ho masa, tu\u010dn\u00e9 uzeniny, energeticky vydatn\u00e9 alkoholick\u00e9 n\u00e1poje a dal\u0161\u00ed tradi\u010dn\u00ed pochutiny.<\/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=\"Jak j\u00edst zdrav\u011b na V\u00e1noce?\" class=\"wp-image-408225\" title=\"Jak j\u00edst zdrav\u011b na V\u00e1noce?\" 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\">Co v\u00e1m m\u016f\u017ee pomoci kontrolovat porce?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u201eKritick\u00e9\u201c pokrmy si m\u016f\u017eete nalo\u017eit na <strong>men\u0161\u00ed tal\u00ed\u0159ky<\/strong>. \u010castokr\u00e1t toti\u017e j\u00edme <strong>o\u010dima <\/strong>a nalo\u017e\u00edme si tolik, kolik n\u00e1m <strong>dovol\u00ed tal\u00ed\u0159<\/strong>. P\u0159itom by n\u00e1s mohla <strong>dostate\u010dn\u011b zasytit a uspokojit i men\u0161\u00ed porce<\/strong>.<\/li><li>N\u011bkter\u00fdm gurm\u00e1n\u016fm nesta\u010d\u00ed mal\u00e9 mno\u017estv\u00ed a ke spokojenosti pot\u0159ebuj\u00ed <strong>velkou a vydatnou porci<\/strong> sv\u00e9ho obl\u00edben\u00e9ho sv\u00e1te\u010dn\u00edho j\u00eddla. Ani to nemus\u00ed b\u00fdt probl\u00e9m, pokud bude p\u0159\u00edjem j\u00eddla b\u011bhem zbytku dne p\u0159im\u011b\u0159en\u00fd. Nav\u00edc je mo\u017en\u00e9, \u017ee pokud si vychutn\u00e1te obl\u00edben\u00fd pokrm se v\u0161\u00edm v\u0161udy, uspokoj\u00ed v\u00e1s to tak, \u017ee n\u00e1sledn\u011b bude snaz\u0161\u00ed odolat dal\u0161\u00ed porci.<\/li><li>Dobr\u00fdm kompromisem je tak\u00e9 <strong>kombinace energeticky bohat\u00fdch pokrm\u016f<\/strong> s t\u011bmi s <strong>men\u0161\u00edm obsahem energie<\/strong>. Nap\u0159\u00edklad poctiv\u00fd bramborov\u00fd sal\u00e1t s majon\u00e9zou m\u016f\u017eeme \u010d\u00e1ste\u010dn\u011b nahradit bramborovou ka\u0161\u00ed.<\/li><li>N\u00e1strahy ve form\u011b mal\u00e9ho cukrov\u00ed a podobn\u00fdch dobrot, kter\u00e9 v\u017edy jako z\u00e1zrakem zmiz\u00ed z tal\u00ed\u0159e, m\u016f\u017eeme kontrolovat tak, \u017ee si <strong>nalo\u017e\u00edme pouze ur\u010dit\u00e9 mno\u017estv\u00ed.<\/strong> Pokud si k ve\u010dern\u00edmu v\u00e1no\u010dn\u00edmu filmu vezmeme <strong>t\u00e1c pln\u00fd pern\u00edk\u016f<\/strong>, v pr\u016fb\u011bhu sledov\u00e1n\u00ed pravd\u011bpodobn\u011b zhrozeni zjist\u00edme, \u017ee t\u00e1cek je <strong>pr\u00e1zdn\u00fd<\/strong>. Pokud si v\u0161ak nalo\u017e\u00edme <strong>p\u00e1r kousk\u016f na mal\u00fd tal\u00ed\u0159 <\/strong>a zbytek schov\u00e1me do sp\u00ed\u017ee, bude jednodu\u0161\u0161\u00ed <strong>ovl\u00e1dnout se<\/strong>.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nezapominejte_na_bilkoviny\"><\/span>3. Nezapom\u00ednejte na b\u00edlkoviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je typick\u00e9, a plat\u00ed to i pro v\u00e1no\u010dn\u00ed menu, \u017ee ta nejchutn\u011bj\u0161\u00ed j\u00eddla jsou v\u011bt\u0161inou bohat\u00e1 na <strong>sacharidy<\/strong>, <strong>cukr <\/strong>a <strong>tuk<\/strong>. Naopak v\u0161ak mnoh\u00fdm pochoutk\u00e1m <strong>chyb\u00ed b\u00edlkoviny<\/strong>. To je p\u0159itom \u017eivina, kter\u00e1 m\u00e1 <strong>nejv\u011bt\u0161\u00ed schopnost n\u00e1s zasytit<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm p\u0159\u00edkladem je jak\u00e9koliv <strong>v\u00e1no\u010dn\u00ed cukrov\u00ed<\/strong>. Jeden by si myslel, \u017ee kdy\u017e si ho dop\u0159ejeme n\u011bkolik kus\u016f, s p\u0159ehledem se nasyt\u00edme a \u00fasp\u011b\u0161n\u011b za\u017eeneme hlad na del\u0161\u00ed dobu. Ve skute\u010dnosti se v\u0161ak m\u016f\u017ee st\u00e1t, \u017ee tuto pochoutku plnou cukru a b\u00edl\u00e9 mouky<strong> rychle str\u00e1v\u00edme <\/strong>a brzy se za\u010dneme poohl\u00ed\u017eet po <strong>dal\u0161\u00ed porci<\/strong>. Nav\u00edc <strong>vysok\u00fd obsah jednoduch\u00e9ho cukru<\/strong>, kter\u00fd se<strong> rychle vst\u0159eb\u00e1 ze st\u0159eva do krve,<\/strong> zp\u016fsob\u00ed <strong>v\u00fdkyvy cukru v krvi (glyk\u00e9mie)<\/strong>. Ty mohou n\u00e1sledn\u011b zp\u016fsobit <strong>dal\u0161\u00ed chu\u0165 na sladk\u00e9<\/strong>, \u010d\u00edm\u017e se dost\u00e1v\u00e1me do za\u010darovan\u00e9ho kruhu chut\u00ed a tal\u00ed\u0159\u016f pln\u00fdch j\u00eddla.<\/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 mohly naru\u0161it pr\u00e1v\u011b <strong>b\u00edlkoviny<\/strong>. Ty zajist\u00ed, \u017ee se po j\u00eddle budeme c\u00edtit <strong>syt\u00ed del\u0161\u00ed dobu<\/strong>. B\u00edlkoviny nav\u00edc zpomaluj\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed sacharid\u016f a jednoduch\u00fdch cukr\u016f do krevn\u00edho ob\u011bhu, \u010d\u00edm\u017e <strong>zm\u00edr\u0148uj\u00ed v\u00fdkyvy cukru v krvi <\/strong>a pom\u00e1haj\u00ed tak<strong> p\u0159edch\u00e1zet chuti na sladk\u00e9<\/strong>. V kone\u010dn\u00e9m d\u016fsledku oba tyto \u00fa\u010dinky vedou k tomu, \u017ee p\u0159ijmeme <strong>ni\u017e\u0161\u00ed mno\u017estv\u00ed j\u00eddla <\/strong>ne\u017e bychom p\u0159ijali v p\u0159\u00edpad\u011b nedostatku b\u00edlkovin v j\u00eddeln\u00ed\u010dku.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Jak m\u00edt dostatek b\u00edlkovin ve v\u00e1no\u010dn\u00edm j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Dop\u0159ejte si zdroj b\u00edlkovin ke ka\u017ed\u00e9mu j\u00eddlu<\/strong>. M\u016f\u017eete zvolit libov\u00e9 druhy masa, rybu, vejce, kvalitn\u00ed \u0161unku, ml\u00e9\u010dn\u00fd v\u00fdrobek, lu\u0161t\u011bniny \u010di r\u016fzn\u00e9 rostlinn\u00e9 alternativy masa (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> apod.).<\/li><li>Pokud m\u00e1te na tal\u00ed\u0159i pokrm, kter\u00fd m\u00e1 typicky m\u00e1lo b\u00edlkovin, p\u0159idejte <strong>je nav\u00edc<\/strong>. Nap\u0159\u00edklad na sn\u00eddani k v\u00e1no\u010dce s m\u00e1slem p\u0159idejte je\u0161t\u011b jogurt nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvaroh<\/a>.<\/li><li>Dobrou z\u00e1chranou p\u0159i nedostatku b\u00edlkovin m\u016f\u017ee b\u00fdt i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>.<\/li><li>Zdroj b\u00edlkoviny m\u016f\u017eete p\u0159idat nejen k hlavn\u00edm j\u00eddl\u016fm, ale tak\u00e9 k cukrov\u00ed. Pokud si nap\u0159\u00edklad k p\u00e1r kousk\u016fm vanilkov\u00fdch rohl\u00ed\u010dk\u016f p\u0159id\u00e1te b\u00edl\u00e9 kef\u00edrov\u00e9 ml\u00e9ko, tak nejen\u017ee za\u017eenete chu\u0165 na sladk\u00e9, ale z\u00e1rove\u0148 v\u00e1s to tak\u00e9 zasyt\u00ed. T\u00edm sn\u00ed\u017e\u00edte \u0161anci, \u017ee za chv\u00edli budete m\u00edt chu\u0165 na dal\u0161\u00ed kolo.<\/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\/12\/iStock-1216450952-1124x749.jpg\" alt=\"Jak j\u00edst v\u00edce b\u00edlkovin na V\u00e1noce?\" class=\"wp-image-408241\" width=\"843\" height=\"562\" title=\"Jak j\u00edst v\u00edce b\u00edlkovin na V\u00e1noce?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Prijimejte_dostatek_vlakniny\"><\/span>4. P\u0159ij\u00edmejte dostatek vl\u00e1kniny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vl\u00e1knina<\/strong><\/a> podporuje <strong>pocit sytosti, <\/strong>a proto je skv\u011bl\u00fdm pomocn\u00edkem, kdy\u017e se sna\u017e\u00edme p\u0159ijmout m\u00e9n\u011b kalori\u00ed. Potraviny s obsahem vl\u00e1kniny pom\u00e1haj\u00ed<strong> p\u0159edch\u00e1zet hladu <\/strong>a <strong>chuti na sladk\u00e9<\/strong>. Abychom dos\u00e1hli \u017e\u00e1douc\u00edho efektu, denn\u011b bychom m\u011bli p\u0159ijmout <strong>25-30 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 zdroji vl\u00e1kniny jsou <strong>celozrnn\u00e9 v\u00fdrobky<\/strong>, <strong>lu\u0161t\u011bniny<\/strong>, <strong>zelenina<\/strong>, <strong>ovoce<\/strong>, <strong>o\u0159echy<\/strong> a <strong>semena<\/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\">Jak m\u00edt dostatek vl\u00e1kniny ve v\u00e1no\u010dn\u00edm j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pe\u010divo a jin\u00e9 obiln\u00e9 v\u00fdrobky vyb\u00edrejte v <strong>celozrnn\u00e9 variant\u011b<\/strong>.<\/li><li>Do j\u00eddel zakomponujte <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a> nebo nap\u0159\u00edklad <strong>pseudoobilniny <\/strong>(<a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, amarant, <a href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pohanka<\/a>). Hod\u00ed se nap\u0159\u00edklad do pol\u00e9vek nebo pomaz\u00e1nek.<\/li><li>Ke ka\u017ed\u00e9mu slan\u00e9mu j\u00eddlu p\u0159idejte <strong>zeleninu<\/strong>.<\/li><li>Naopak sladk\u00e9 j\u00eddlo se hod\u00ed doplnit <strong>ovocem<\/strong>.<\/li><li>P\u0159i pe\u010den\u00ed m\u016f\u017eete b\u00edlou mouku \u00fapln\u011b nebo \u010d\u00e1ste\u010dn\u011b nahradit <strong>celozrnnou<\/strong>.<\/li><li>Vl\u00e1kninu m\u016f\u017eete doplnit i formou dopl\u0148ku stravy, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/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.cz\/apple-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jable\u010dn\u00e1 vl\u00e1knina<\/a>, <a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukomanan <\/a>nebo <a href=\"https:\/\/gymbeam.cz\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sm\u011bs\u00ed r\u016fzn\u00fdch druh\u016f vl\u00e1kniny<\/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\/12\/iStock-1322913585-1124x749.jpg\" alt=\"Jak j\u00edst v\u00edce vl\u00e1kniny na V\u00e1noce?\" class=\"wp-image-408256\" width=\"843\" height=\"562\" title=\"Jak j\u00edst v\u00edce vl\u00e1kniny na V\u00e1noce?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Omezte_ochutnavani_a_nekonecne_snackovani\"><\/span>5. Omezte ochutn\u00e1v\u00e1n\u00ed a nekone\u010dn\u00e9 snackov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e je j\u00eddlo v\u0161ude, kam se pod\u00edv\u00e1te, je docela n\u00e1ro\u010dn\u00e9 odolat a nezobnout si z n\u011bj. Pr\u00e1v\u011b takov\u00e9 uzob\u00e1v\u00e1n\u00ed je v\u0161ak <strong>\u010dast\u00fdm kamenem \u00farazu<\/strong>. V dan\u00e9m moment\u011b se m\u016f\u017ee zd\u00e1t, \u017ee je to p\u0159ece pouze&nbsp; kousek a nic \u0161patn\u00e9ho se nestane. Kdy\u017e je v\u0161ak t\u011bchto kousk\u016f za den v\u00edce, kalorie se s\u010d\u00edtaj\u00ed, a m\u016f\u017ee tak vzniknout pom\u011brn\u011b velk\u00fd <strong>energetick\u00fd nadbytek<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159edstavte si nap\u0159\u00edklad voln\u00fd den, kter\u00fd tr\u00e1v\u00edte doma obklopeni v\u00e1no\u010dn\u00edmi specialitami. R\u00e1no po sn\u00eddani s\u00e1hnete je\u0161t\u011b po jednom <strong>kousku v\u00e1no\u010dky<\/strong>, proto\u017ee je tak dobr\u00e1. Dopoledne c\u00edt\u00edte hlad, nechce se v\u00e1m p\u0159ipravovat po\u0159\u00e1dnou sva\u010dinu, a tak s\u00e1hnete po hrsti <strong>su\u0161en\u00e9ho ovoce<\/strong>. Po ob\u011bd\u011b m\u00e1te chu\u0165 na n\u011bjakou sladkou te\u010dku, a tak si d\u00e1te <strong>v\u00e1no\u010dn\u00ed cukrov\u00ed<\/strong>. V pr\u016fb\u011bhu odpoledne se v\u0161ak postupn\u011b vrac\u00edte je\u0161t\u011b pro<strong> \u0161est dal\u0161\u00edch <\/strong>a do toho vypijete <strong>2 dcl vaje\u010dn\u00e9ho lik\u00e9ru<\/strong>. Ve\u010der se chyst\u00e1te na n\u00e1v\u0161t\u011bvu, kde v\u00e1s <strong>j\u00eddlo a alkohol tak\u00e9 nemine. <\/strong>B\u011bhem ve\u010dera do v\u00e1s spadnou<strong> \u010dty\u0159i vanilkov\u00e9 rohl\u00ed\u010dky, \u010dty\u0159i slan\u00e9 ty\u010dinky z listov\u00e9ho t\u011bsta <\/strong>a nepohrdnete ani <strong>3 dcl v\u00edna<\/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\">Kolik energie byste t\u00edmto zp\u016fsobem do sebe dostali nav\u00edc?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>7 ks lineck\u00e9ho cukrov\u00ed &#8211; 220 kcal<\/li><li>kousek v\u00e1no\u010dky &#8211; 70 kcal<\/li><li>4 vanilkov\u00e9 rohl\u00ed\u010dky &#8211; 180 kcal<\/li><li>30 g su\u0161en\u00fdch merun\u011bk &#8211; 90 kcal<\/li><li>4 slan\u00e9 ty\u010dinky &#8211; 250 kcal<\/li><li>2 dcl vaje\u010dn\u00e9ho lik\u00e9ru &#8211; 400 kcal<\/li><li>3 dcl \u010derven\u00e9ho polosladk\u00e9ho v\u00edna &#8211; 220 kcal<\/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\/12\/iStock-1173786659-1124x692.jpg\" alt=\"J\u00eddlo a pit\u00ed na V\u00e1noce\" class=\"wp-image-408274\" width=\"843\" height=\"519\" title=\"J\u00eddlo a pit\u00ed na V\u00e1noce\" 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><\/div>\n\n\n\n<p>Podobn\u00e9 seznamy denn\u011b sn\u011bden\u00fdch dobrot nejsou p\u0159es V\u00e1noce ni\u010d\u00edm p\u0159ekvapiv\u00fdm. P\u0159ekvapit v\u0161ak m\u016f\u017ee jejich kone\u010dn\u00e1 energetick\u00e1 hodnota. Ta se ve zm\u00edn\u011bn\u00e9m p\u0159\u00edkladu pohybuje na \u00farovni kolem <strong>1400 kcal<\/strong>. To znamen\u00e1, \u017ee t\u00edmto zp\u016fsobem byste sn\u011bdli nav\u00edc takov\u00e9 mno\u017estv\u00ed energie, kter\u00e9 odpov\u00edd\u00e1 zhruba 70 % pot\u0159eby energie pr\u016fm\u011brn\u00e9 dosp\u011bl\u00e9 osoby. Takov\u00e9 mno\u017estv\u00ed energie se skr\u00fdv\u00e1 nap\u0159\u00edklad <strong>ve t\u0159ech b\u011b\u017en\u00fdch porc\u00edch<\/strong> <strong>restovan\u00e9ho <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edho masa<\/a> s r\u00fd\u017e\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobn\u011bji o tom, jak m\u016f\u017ee uzob\u00e1v\u00e1n\u00ed ma\u0159it pokusy o hubnut\u00ed a co se s t\u00edm d\u00e1 d\u011blat, se do\u010dtete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak v\u00e1m mls\u00e1n\u00ed br\u00e1n\u00ed v hubnut\u00ed? 11 jednoduch\u00fdch zp\u016fsob\u016f, jak dostat j\u00eddlo 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_Doprejte_si_pouze_pochoutky_ktere_za_to_stoji\"><\/span>6. Dop\u0159ejte si pouze pochoutky, kter\u00e9 za to stoj\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd z v\u00e1s m\u00e1 pravd\u011bpodobn\u011b top v\u00e1no\u010dn\u00ed speciality, bez kter\u00fdch si sv\u00e1tky nedok\u00e1\u017ee p\u0159edstavit. Co takhle si dop\u0159\u00e1t zejm\u00e9na ty a v ostatn\u00edch se omezit? Pokud se v\u00e1m p\u00e1r dn\u00ed p\u0159ed V\u00e1nocemi sn\u00ed o babi\u010d\u010din\u00fdch vanilkov\u00fdch rohl\u00ed\u010dc\u00edch, ur\u010dit\u011b si je dop\u0159ejte. Ale je opravdu nutn\u00e9 sn\u00edst tal\u00ed\u0159 ne tak obl\u00edben\u00e9ho lineck\u00e9ho pouze proto, \u017ee le\u017e\u00ed na stole?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e1no\u010dn\u00ed dobroty pat\u0159\u00ed k V\u00e1noc\u016fm a je v po\u0159\u00e1dku si je u\u017e\u00edt. Pravd\u011bpodobn\u011b si v\u0161ak j\u00eddlo <strong>u\u017eijete<\/strong> v\u00edce, kdy\u017e zvol\u00edte takov\u00e9, kter\u00e9 za to <strong>opravdu stoj\u00ed a vychutn\u00e1te si ho<\/strong>.<\/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\/12\/iStock-1286519422-1124x749.jpg\" alt=\"Co j\u00edst na V\u00e1noce?\" class=\"wp-image-408291\" width=\"843\" height=\"562\" title=\"Co j\u00edst na V\u00e1noce?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pozor_na_kalorie_v_napojich\"><\/span>7. Pozor na kalorie v n\u00e1poj\u00edch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S v\u00e1no\u010dn\u00edm obdob\u00edm p\u0159ich\u00e1z\u00ed ruku v ruce velk\u00e9 mno\u017estv\u00ed<strong> obl\u00edben\u00fdch kalorick\u00fdch n\u00e1poj\u016f<\/strong>. Nejen\u017ee jsme mnoz\u00ed zvykl\u00ed p\u00edt v\u00edce Coca-Coly a jin\u00fdch slazen\u00fdch n\u00e1poj\u016f, ale p\u0159ij\u00edm\u00e1me i v\u00edce <strong>alkoholick\u00fdch <\/strong>specialit. Zkuste vysledovat, kolik vypijete sva\u0159en\u00e9ho v\u00edna, vaje\u010dn\u00e9ho lik\u00e9ru \u010di t\u0159eba pun\u010de. Tyto energetick\u00e9 bomby maj\u00ed v sob\u011b toti\u017e skryt\u00e9 velk\u00e9 mno\u017estv\u00ed energie ve form\u011b <strong>jednoduch\u00e9ho cukru <\/strong>a <strong>alkoholu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vysok\u00fd p\u0159\u00edjem t\u011bchto n\u00e1poj\u016f je spojen s <strong>n\u00e1r\u016fstem t\u011blesn\u00e9 hmotnosti <\/strong>a rizikem vzniku <strong>obezity<\/strong>. Nen\u00ed se \u010demu divit, v\u017edy\u0165 nap\u0159\u00edklad 2 dcl sva\u0159en\u00e9ho \u010derven\u00e9ho v\u00edna pr\u016fm\u011brn\u011b obsahuj\u00ed 190 kcal. Takov\u00e9 mno\u017estv\u00ed energie se skr\u00fdv\u00e1 nap\u0159\u00edklad ve sva\u010din\u011b slo\u017een\u00e9 ze 150 g b\u00edl\u00e9ho jogurtu a v\u011bt\u0161\u00edho ban\u00e1nu. Kdy\u017e si d\u00e1me v\u00edno a jin\u00e9 n\u00e1poje ve v\u011bt\u0161\u00edch mno\u017estv\u00edch, s p\u0159ehledem z nich m\u016f\u017eeme p\u0159ijmout mno\u017estv\u00ed energie odpov\u00eddaj\u00edc\u00ed <strong>n\u011bkolika hlavn\u00edm j\u00eddl\u016fm<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>V\u00edce o n\u00e1strah\u00e1ch ve form\u011b tekut\u00fdch kalori\u00ed v\u00e1m prozrad\u00ed \u010dl\u00e1nek <strong><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)\">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;<\/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\">Kolik energie se skr\u00fdv\u00e1 v n\u011bkter\u00fdch n\u00e1poj\u00edch?<\/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\">N\u00e1poj (2 dcl)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sva\u0159en\u00e9 v\u00edno<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vaje\u010dn\u00fd lik\u00e9r<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00edno \u010derven\u00e9 polosuch\u00e9<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00edno b\u00edl\u00e9 polosuch\u00e9<\/th><th class=\"has-text-align-center\" data-align=\"center\">Pivo 11\u00b0<\/th><th class=\"has-text-align-center\" data-align=\"center\">Coca-Cola<\/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_tradicni_recepty\"><\/span>8. Upravte si tradi\u010dn\u00ed recepty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud chcete sn\u00ed\u017eit obsah kalori\u00ed v n\u011bkter\u00fdch receptech nebo zv\u00fd\u0161it jejich v\u00fd\u017eivovou hodnotu, je n\u011bkolik zp\u016fsob\u016f, jak\u00fdmi toho dos\u00e1hnout.<\/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><strong>B\u00edlou mouku p\u0159i pe\u010den\u00ed a va\u0159en\u00ed \u010d\u00e1ste\u010dn\u011b nahra\u010fte celozrnnou.<\/strong><\/li><li><strong>Sni\u017ete <\/strong>mno\u017estv\u00ed <strong>cukru <\/strong>v receptech, nebo ho nahra\u010fte <strong>vhodn\u00fdmi alternativami<\/strong>. M\u016f\u017eete pou\u017e\u00edt <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\"><strong>bezkalorick\u00fd erythritol<\/strong><\/a> nebo <a href=\"https:\/\/gymbeam.cz\/stevia\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9vii<\/a>, n\u00edzkoenergetick\u00fd <a href=\"https:\/\/gymbeam.cz\/xylitol\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a> \u010di nap\u0159\u00edklad \u010dekankov\u00fd sirup. K oslazen\u00ed m\u016f\u017eete pou\u017e\u00edt i ovoce, nap\u0159\u00edklad ban\u00e1n nebo nastrouhan\u00e9 jablko.<\/li><li><strong>Zvy\u0161te pod\u00edl b\u00edlkovin ve sladk\u00fdch receptech.<\/strong> P\u0159idejte jogurt, tvaroh, b\u00edl\u00e9 zakysan\u00e9 n\u00e1poje, ricottu, cottage s\u00fdr \u010di nap\u0159\u00edklad <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\u00fd<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>.<\/li><li><strong>Sni\u017ete mno\u017estv\u00ed oleje <\/strong>a <strong>m\u00e1sla<\/strong> v receptech.<\/li><li><strong>Smetanu<\/strong> nebo <strong>majon\u00e9zu<\/strong> nahra\u010fte <strong>jogurtem<\/strong>,<strong> cottage s\u00fdrem<\/strong> nebo <strong>polotu\u010dn\u00fdm ml\u00e9kem<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1m chyb\u00ed inspirace na odleh\u010den\u00e9 v\u00e1no\u010dn\u00ed recepty, mo\u017en\u00e1 v\u00e1s zaujme na\u0161e <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-domaci-vanocka-s-jemnou-vanilkovou-chuti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinov\u00e1 v\u00e1no\u010dka<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nealkoholicky-vanocni-vajecny-liker\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v\u00e1no\u010dn\u00ed lik\u00e9r bez alkoholu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-orechove-parizske-rohlicky-s-vanilkovym-kremem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pa\u0159\u00ed\u017esk\u00e9 rohl\u00ed\u010dky<\/a> nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-lahodne-medovnikove-kulicky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medovn\u00edkov\u00e9 kuli\u010dky<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce a chcete se nau\u010dit p\u00e9ct a va\u0159it zdrav\u011bji, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-pect-zdraveji-nejen-o-vanocich\/\" 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\/12\/IMG_1343-1124x749.jpg\" alt=\"Jak p\u00e9ct zdrav\u011bji?\" class=\"wp-image-408310\" width=\"843\" height=\"562\" title=\"Jak p\u00e9ct zdrav\u011bji?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Hybejte_se\"><\/span>9. H\u00fdbejte se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e1strahou b\u011bhem v\u00e1no\u010dn\u00edch sv\u00e1tk\u016f nen\u00ed pouze zm\u011bna ve stravov\u00e1n\u00ed, ale tak\u00e9 v<strong> pohybov\u00e9m re\u017eimu<\/strong>. Dny jsou <strong>voln\u011bj\u0161\u00ed<\/strong>, mnoz\u00ed z n\u00e1s nemus\u00ed j\u00edt do pr\u00e1ce, a t\u00edm p\u00e1dem ub\u00fdv\u00e1 pohybov\u00e1 aktivita spojen\u00e1 s b\u011b\u017en\u00fdm pracovn\u00edm dnem. M\u00edsto toho v\u00edce sed\u00edme doma nebo u p\u0159\u00edbuzn\u00fdch, i ti nejsportovn\u011bji zalo\u017een\u00ed \u010dasto preferuj\u00ed gau\u010ding p\u0159ed fyzickou aktivitou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sv\u00e1tky jsou p\u0159itom vhodn\u00e9 obdob\u00ed na <strong>v\u00fdlety<\/strong>, <strong>proch\u00e1zky<\/strong> a r\u016fzn\u00e9 <strong>aktivity s p\u0159\u00edbuzn\u00fdmi<\/strong>, na kter\u00e9 nen\u00ed v jin\u00e9m obdob\u00ed \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak zv\u00fd\u0161it pohyb b\u011bhem sv\u00e1tk\u016f?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Jd\u011bte ka\u017ed\u00fd den na <strong>proch\u00e1zku<\/strong>. B\u011b\u017en\u00e1 <strong>\u017eena <\/strong>o hmotnosti 65 kg m\u016f\u017ee za <strong>1 hodinu svi\u017en\u00e9 ch\u016fze 5,6 km\/h<\/strong> pr\u016fm\u011brn\u011b sp\u00e1lit a\u017e 280 kcal. To je mno\u017estv\u00ed energie skryt\u00e9 nap\u0159\u00edklad ve t\u0159ech ban\u00e1nech. <strong>Mu\u017e <\/strong>o hmotnosti 80 kg m\u016f\u017ee takto spot\u0159ebovat a\u017e <strong>340 kcal<\/strong>.<\/li><li>M\u00edsto celodenn\u00edho v\u00e1len\u00ed se u poh\u00e1dek si rad\u011bji vyrazte s rodinou na <strong>v\u00fdlet<\/strong>.<\/li><li>V\u011bnujte se <strong>zimn\u00edm sport\u016fm<\/strong>. M\u016f\u017eete vyrazit na <strong>ly\u017ee<\/strong>, <strong>b\u011b\u017eky<\/strong>,<strong> zimn\u00ed turistiku<\/strong> \u010di si p\u0159ipomenout, jak se <strong>brusl\u00ed na led\u011b<\/strong>.<\/li><li>Zima nemus\u00ed b\u00fdt p\u0159ek\u00e1\u017ekou ani pro b\u011b\u017ece a dal\u0161\u00ed sportovce. Sta\u010d\u00ed se kvalitn\u011b <strong>obl\u00e9ct<\/strong>. Sv\u00e1tky jsou ide\u00e1ln\u00ed \u010das k u\u017eit\u00ed si sv\u00fdch <strong>obl\u00edben\u00fdch sportovn\u00edch aktivit<\/strong>.<\/li><li>Pokud to po\u010das\u00ed dovol\u00ed, ur\u010dit\u011b nepodce\u0148ujte ani aktivity, jako je <strong>koulov\u00e1n\u00ed<\/strong> \u010di <strong>odhazov\u00e1n\u00ed sn\u011bhu<\/strong>. Ka\u017ed\u00fd pohyb se po\u010d\u00edt\u00e1 a nav\u00edc se dob\u0159e pobav\u00edte.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, kolik kalori\u00ed jste b\u011bhem sv\u00e1tk\u016f schopni sp\u00e1lit pomoc\u00ed r\u016fzn\u00fdch zimn\u00edch aktivit, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-spalite-oblibenymi-zimnimi-aktivitami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kolik kalori\u00ed sp\u00e1l\u00edte obl\u00edben\u00fdmi zimn\u00edmi aktivitami?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg\" alt=\"Jak se v\u00edce h\u00fdbat o V\u00e1noc\u00edch?\" class=\"wp-image-408325\" width=\"843\" height=\"561\" title=\"Jak se v\u00edce h\u00fdbat o V\u00e1noc\u00edch?\" 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><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nesnazte_se_o_bezchybny_stravovaci_rezim\"><\/span>10. Nesna\u017ete se o bezchybn\u00fd stravovac\u00ed re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho lid\u00ed je odhodl\u00e1no o sv\u00e1tc\u00edch<strong> odolat v\u0161em poku\u0161en\u00edm<\/strong> a udr\u017eet si sv\u016fj b\u011b\u017en\u00fd re\u017eim bez v\u00fdkyv\u016f a \u201eproh\u0159e\u0161k\u016f\u201c. Je to ov\u0161em nutn\u00e9? Dobr\u00e9 j\u00eddlo toti\u017e k V\u00e1noc\u016fm pat\u0159\u00ed a m\u00e1lokdo si je dok\u00e1\u017ee u\u017e\u00edt bez n\u011bj. Pokud jste v\u0161ak jedn\u00edm z t\u011bch \u0161\u0165astlivc\u016f, kter\u00fdm to vyhovuje, klidn\u011b u toho z\u016fsta\u0148te.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u0161ak pat\u0159\u00edte mezi v\u011bt\u0161inu b\u011b\u017en\u00fdch smrteln\u00edk\u016f, kter\u00e1 pot\u0159ebuje v\u00e1no\u010dn\u00ed poh\u00e1dky a k nim v\u00e1no\u010dn\u00ed cukrov\u00ed, rad\u011bji zvoln\u011bte a tyto radosti si dop\u0159ejte. Je toti\u017e velmi pravd\u011bpodobn\u00e9, \u017ee <strong>p\u0159\u00edli\u0161n\u00e9 omezov\u00e1n\u00ed nevydr\u017e\u00edte <\/strong>a bude to v\u00e9st k <strong>p\u0159ej\u00edd\u00e1n\u00ed <\/strong>se. Je ur\u010dit\u011b v\u00fdhodn\u011bj\u0161\u00ed a p\u0159\u00edjemn\u011bj\u0161\u00ed dop\u0159\u00e1t si ka\u017ed\u00fd den n\u011bjakou sv\u00e1te\u010dn\u00ed dobrotu v<strong> p\u0159im\u011b\u0159en\u00e9m mno\u017estv\u00ed, <\/strong>ne\u017e se p\u00e1r dn\u00ed omezovat, a pak do konce sv\u00e1tk\u016f (p\u0159\u00edpadn\u011b i po nich) sn\u00edst v\u0161e, co se p\u0159ed v\u00e1mi objev\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1 je\u0161t\u011b v\u00edce tip\u016f, kter\u00e9 v\u00e1m pomohou udr\u017eet stravov\u00e1n\u00ed na uzd\u011b, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-se-vyhnout-pribirani-behem-vanoc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tip\u016f, jak se vyhnout p\u0159ib\u00edr\u00e1n\u00ed b\u011bhem V\u00e1noc.<\/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>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e1no\u010dn\u00ed sv\u00e1tky jsou obdob\u00ed, kter\u00e9 pat\u0159\u00ed rodin\u011b a bl\u00edzk\u00fdm a spojujeme si ho s odpo\u010dinkem a voln\u00fdmi dny. Z\u00e1rove\u0148 se v\u0161ak pravideln\u011b ob\u00e1v\u00e1me, \u017ee n\u00e1m zma\u0159\u00ed ve\u0161ker\u00e9 dosavadn\u00ed snahy o zdrav\u00fd \u017eivotn\u00ed styl nebo udr\u017een\u00ed t\u011blesn\u00e9 hmotnosti. Dobr\u00e1 zpr\u00e1va v\u0161ak je, \u017ee ani jedno z toho <strong>nemus\u00ed b\u00fdt nezbytn\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, kter\u00fdch jsme v pr\u016fb\u011bhu roku dos\u00e1hli, si m\u016f\u017eeme bez probl\u00e9m\u016f<strong> udr\u017eet. <\/strong>D\u016fle\u017eit\u00e9 v\u0161ak je p\u0159em\u00fd\u0161let nad <strong>stravovac\u00edm a pohybov\u00fdm re\u017eimem <\/strong>a ud\u011blat <strong>drobn\u00e9 zm\u011bny v typick\u00fdch sv\u00e1te\u010dn\u00edch n\u00e1vyc\u00edch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s u\u017eite\u010dn\u00fd, pod\u011blte se a sd\u00edlejte ho se sv\u00fdmi zn\u00e1m\u00fdmi.<\/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\u00e1v\u00e1te se, \u017ee p\u0159es bl\u00ed\u017e\u00edc\u00ed se V\u00e1noce p\u0159iberete? Nemus\u00edte. Udr\u017eet si t\u011blesnou hmotnost toti\u017e m\u016f\u017ee b\u00fdt jednodu\u0161\u0161\u00ed, ne\u017e se na prvn\u00ed pohled zd\u00e1. Tipy na to, jak sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem, omezit uzob\u00e1v\u00e1n\u00ed v\u00e1no\u010dn\u00edch dobrot a mnoh\u00e9 dal\u0161\u00ed, v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":408150,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6669,7539,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-408762","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-vanoce","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tip\u016f, jak si u\u017e\u00edt V\u00e1noce a z\u016fstat ve form\u011b - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak o V\u00e1noc\u00edch nep\u0159ibrat tuk? 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Udr\u017ete si t\u011blesnou hmotnost mal\u00fdmi zm\u011bnami ve stravovac\u00edm re\u017eimu a nezapom\u00ednejte ani na pohybovou aktivitu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-12T16:26:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-24T09:04:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"10 tip\u016f, jak si u\u017e\u00edt V\u00e1noce a z\u016fstat ve form\u011b\",\"datePublished\":\"2022-12-12T16:26:38+00:00\",\"dateModified\":\"2023-03-24T09:04:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/\"},\"wordCount\":4254,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\",\"keywords\":[\"j\u00eddeln\u00ed\u010dek\",\"V\u00e1noce\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/\",\"name\":\"10 tip\u016f, jak si u\u017e\u00edt V\u00e1noce a z\u016fstat ve form\u011b - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-uzit-vanoce-a-zustat-ve-forme\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/Vanoce-FB.png\",\"datePublished\":\"2022-12-12T16:26:38+00:00\",\"dateModified\":\"2023-03-24T09:04:56+00:00\",\"description\":\"Jak o V\u00e1noc\u00edch nep\u0159ibrat tuk? 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