{"id":426928,"date":"2023-03-20T15:33:23","date_gmt":"2023-03-20T14:33:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=426928"},"modified":"2025-05-30T13:50:23","modified_gmt":"2025-05-30T11:50:23","slug":"hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/","title":{"rendered":"Hlad p\u0159i diet\u011b? 11 n\u00edzkokalorick\u00fdch potravin, kter\u00e9 zasyt\u00ed"},"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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#Co_je_dulezite_pri_hubnuti\" title=\"Co je d\u016fle\u017eit\u00e9 p\u0159i hubnut\u00ed?\">Co je d\u016fle\u017eit\u00e9 p\u0159i hubnut\u00ed?<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#Jake_potraviny_jist_pri_hubnuti\" title=\"Jak\u00e9 potraviny j\u00edst p\u0159i hubnut\u00ed?\">Jak\u00e9 potraviny j\u00edst p\u0159i hubnut\u00ed?<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#Ktere_potraviny_maji_minimum_kalorii_a_dobre_zasyti\" title=\"Kter\u00e9 potraviny maj\u00ed minimum kalori\u00ed a dob\u0159e zasyt\u00ed?\">Kter\u00e9 potraviny maj\u00ed minimum kalori\u00ed a dob\u0159e zasyt\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#1_Odtucneny_tvaroh\" title=\"1. Odtu\u010dn\u011bn\u00fd tvaroh\">1. Odtu\u010dn\u011bn\u00fd tvaroh<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#2_Skyr\" title=\"2. Skyr\">2. Skyr<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#3_Recky_jogurt\" title=\"3. \u0158eck\u00fd jogurt\">3. \u0158eck\u00fd jogurt<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#4_Tunak\" title=\"4. Tu\u0148\u00e1k\">4. Tu\u0148\u00e1k<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#5_Treska\" title=\"5. Treska\">5. Treska<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#6_Brambory\" title=\"6. Brambory\">6. Brambory<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#7_Cuketa\" title=\"7. Cuketa\">7. Cuketa<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#8_Polevky\" title=\"8. Pol\u00e9vky\">8. Pol\u00e9vky<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#9_Zeleninove_salaty\" title=\"9. Zeleninov\u00e9 sal\u00e1ty\">9. Zeleninov\u00e9 sal\u00e1ty<\/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\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#10_Vodni_meloun\" title=\"10. Vodn\u00ed meloun\">10. Vodn\u00ed meloun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#11_Bobulovite_ovoce\" title=\"11. Bobulovit\u00e9 ovoce\">11. Bobulovit\u00e9 ovoce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#Jake_dalsi_potraviny_sem_muzeme_zaradit\" title=\"Jak\u00e9 dal\u0161\u00ed potraviny sem m\u016f\u017eeme za\u0159adit?\">Jak\u00e9 dal\u0161\u00ed potraviny sem m\u016f\u017eeme za\u0159adit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/hlad-pri-diete-11-nizkokalorickych-potravin-ktere-zasyti\/#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>Zn\u00e1te n\u011bco protivn\u011bj\u0161\u00edho ne\u017e zoufal\u00e9 <strong>kru\u010den\u00ed \u017ealudku? <\/strong>Hlad toti\u017e dok\u00e1\u017ee n\u00e1\u0161 den po\u0159\u00e1dn\u011b znep\u0159\u00edjemnit. O to hor\u0161\u00ed je to tehdy, kdy\u017e se sna\u017e\u00edme <strong>zhubnout <\/strong>a v diet\u011b s n\u00edm tak bojujeme ka\u017ed\u00fd den. Na\u0161t\u011bst\u00ed v\u0161ak plat\u00ed, \u017ee i kdy\u017e jsme v kalorick\u00e9m deficitu, nemus\u00edme se takto tr\u00e1pit. Pokud si toti\u017e <strong>vybereme ty spr\u00e1vn\u00e9 potraviny<\/strong>, m\u016f\u017eeme b\u00fdt kvalitn\u011b nasyceni a p\u0159itom si udr\u017eovat ni\u017e\u0161\u00ed energetick\u00fd p\u0159\u00edjem. Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m prozrad\u00ed, kter\u00e9 potraviny to jsou.<\/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_je_dulezite_pri_hubnuti\"><\/span>Co je d\u016fle\u017eit\u00e9 p\u0159i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z\u00e1kladem ka\u017ed\u00e9ho p\u0159\u00edb\u011bhu o \u00fasp\u011b\u0161n\u00e9m hubnut\u00ed je <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalorick\u00fd deficit.<\/strong><\/a> Abychom spalovali t\u011blesn\u00fd tuk a postupn\u011b sni\u017eovali t\u011blesnou hmotnost, mus\u00ed b\u00fdt n\u00e1\u0161 <strong>energetick\u00fd p\u0159\u00edjem dlouhodob\u011b ni\u017e\u0161\u00ed ne\u017e energetick\u00fd v\u00fddej. <\/strong>Pouze tehdy bude na\u0161e t\u011blo \u010derpat energii ze sv\u00fdch <strong>z\u00e1sob. <\/strong>Pokud byste r\u00e1di v\u011bd\u011bli, jak\u00fd je vhodn\u00fd energetick\u00fd p\u0159\u00edjem pr\u00e1v\u011b pro v\u00e1s, pom\u016f\u017ee v\u00e1m ho vypo\u010d\u00edtat na\u0161e&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">online kalkula\u010dka<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159esto\u017ee to na prvn\u00ed pohled vypad\u00e1 jednodu\u0161e, tento proces n\u00e1m m\u016f\u017ee zkomplikovat <strong>hlad <\/strong>\u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chut\u011b na sladk\u00e9<\/a>. B\u011b\u017en\u011b se st\u00e1v\u00e1, \u017ee pr\u00e1v\u011b tyto probl\u00e9my jsou d\u016fvodem, pro\u010d se vzd\u00e1me touhy po \u0161t\u00edhlej\u0161\u00edm t\u011ble a hubnut\u00ed vzd\u00e1me. Na\u0161t\u011bst\u00ed se jim d\u00e1 p\u0159edch\u00e1zet nebo je m\u016f\u017eeme alespo\u0148 zm\u00edrnit, a to tak, \u017ee zac\u00edl\u00edme nap\u0159\u00edklad na n\u00e1sleduj\u00edc\u00ed zm\u011bny:<\/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>Zam\u011b\u0159\u00edme se na <strong>pravidelnost<\/strong> na\u0161eho stravovac\u00edho re\u017eimu.<\/li>\n\n\n\n<li>Ujist\u00edme se, \u017ee p\u0159ij\u00edm\u00e1me dostatek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a> a <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kn<\/a><a aria-label=\"in (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">in<\/a><a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">y<\/a>.<\/li>\n\n\n\n<li>Nebudeme zanedb\u00e1vat n\u00e1\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pitn\u00fd re\u017eim<\/a>.<\/li>\n\n\n\n<li>Budeme se soust\u0159edit tak\u00e9 na pr\u00e1ci se <strong>stresem<\/strong> a <strong>kvalitn\u00ed a dostate\u010dn\u00fd sp\u00e1nek<\/strong>. Nen\u00ed jen tak pova\u017eov\u00e1n za ten nej\u00fa\u010dinn\u011bj\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spalova\u010d tuku<\/a>.<\/li>\n\n\n\n<li>Je tak\u00e9 d\u016fle\u017eit\u00e9 nau\u010dit se <strong>poslouchat sv\u00e9 t\u011blo <\/strong>a spr\u00e1vn\u011b odpov\u00eddat na pocity hladu a sytosti. <strong>Pomal\u00e9 jeden\u00ed<\/strong>, <strong>soust\u0159ed\u011bn\u00ed se na j\u00eddlo <\/strong>\u010di <strong>poctiv\u00e9 \u017ev\u00fdk\u00e1n\u00ed ka\u017ed\u00e9ho sousta <\/strong>n\u00e1m pom\u016f\u017ee k tomu, abychom se nep\u0159ej\u00eddali a skon\u010dili j\u00edst tehdy, kdy\u017e jsme zhruba z&nbsp;80 % nasycen\u00ed, co\u017e je ide\u00e1ln\u00ed stav.<\/li>\n<\/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 v\u00edce o tom, na co v\u0161echno je d\u016fle\u017eit\u00e9 se zam\u011b\u0159it p\u0159i hubnut\u00ed a jak na to, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 tip\u016f, jak si uleh\u010dit hubnut\u00ed a dostat se do formy.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"Co j\u00edst p\u0159i hubnut\u00ed?\" class=\"wp-image-426549\" style=\"width:843px;height:563px\" title=\"Co j\u00edst p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_potraviny_jist_pri_hubnuti\"><\/span>Jak\u00e9 potraviny j\u00edst p\u0159i hubnut\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktory jako <strong>dostate\u010dn\u00fd sp\u00e1nek <\/strong>\u010di <strong>pravidelnost <\/strong>v j\u00eddeln\u00ed\u010dku jsou z\u00e1kladn\u00edmi pil\u00ed\u0159i na\u0161eho \u00fasp\u011bchu. Mus\u00edme se v\u0161ak zam\u011b\u0159it i na <strong>v\u00fdb\u011br t\u011bch spr\u00e1vn\u00fdch potravin<\/strong>, aby n\u00e1m tak\u00e9 pomohly p\u0159edej\u00edt zmi\u0148ovan\u00e9mu hladu a nep\u0159\u00edjemn\u00fdm n\u00e1val\u016fm chut\u00ed na sladk\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161\u00edm c\u00edlem by m\u011blo b\u00fdt pravideln\u011b za\u0159azovat takov\u00e9 potraviny, kter\u00e9 n\u00e1m umo\u017en\u00ed <strong>rozumn\u011b a p\u0159\u00edjemn\u011b se naj\u00edst a zasytit<\/strong>, ale p\u0159itom n\u00e1m pomohou <strong>setrvat v kalorick\u00e9m deficitu<\/strong>. Obecn\u011b jsou to potraviny, kter\u00e9 maj\u00ed relativn\u011b <strong>mal\u00e9 mno\u017estv\u00ed energie, <\/strong>ale z\u00e1rove\u0148 <strong>velk\u00fd objem<\/strong>. Jinak \u0159e\u010deno, jedn\u00e1 se o potraviny, kter\u00e9 maj\u00ed tzv. <strong>n\u00edzkou energetickou denzitu<\/strong>. Ty jsou typick\u00e9 <strong>vysok\u00fdm obsahem vody, <\/strong><a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a><strong>, b\u00edlkovin <\/strong>a z\u00e1rove\u0148 <strong>n\u00edzk\u00fdm obsahem tuku. <\/strong>\u010castokr\u00e1t jsou z\u00e1rove\u0148 bohat\u00e9 na <strong>mikronutrienty <\/strong>(miner\u00e1ln\u00ed l\u00e1tky, vitam\u00edny a pod.), d\u00edky \u010demu\u017e se o nich mluv\u00ed jako o potravin\u00e1ch s <strong>vysokou nutri\u010dn\u00ed denzitou.&nbsp;<\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Porovnejme si nap\u0159\u00edklad <strong>100 g ml\u00e9\u010dn\u00e9 \u010dokol\u00e1dy <\/strong>a <strong>100 g malin<\/strong>.<\/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>Zat\u00edmco \u010dokol\u00e1da m\u00e1 zhruba <strong>530 kcal<\/strong>, stejn\u00e1 porce malin m\u00e1 pouze cca <strong>46 kcal<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cokol\u00e1da m\u00e1 tak ve srovn\u00e1n\u00ed s malinami mnohem <strong>vy\u0161\u0161\u00ed energetickou denzitu, <\/strong>proto\u017ee ve stejn\u00e9m mno\u017estv\u00ed skr\u00fdv\u00e1 a\u017e o 484 kcal v\u00edce. Z\u00e1rove\u0148 n\u00e1m v\u0161ak nedod\u00e1 t\u00e9m\u011b\u0159 \u017e\u00e1dn\u00e9 vitam\u00edny \u010di miner\u00e1ln\u00ed l\u00e1tky, a proto o n\u00ed m\u016f\u017eeme \u0159\u00edci, \u017ee m\u00e1 naopak <strong>n\u00edzkou nutri\u010dn\u00ed denzitu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak neplat\u00ed pro <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/maliny-cs\/\" class=\"ek-link\">maliny<\/a>, kter\u00e9 jsou bohat\u00e9 na mnoh\u00e9 <strong>mikronutrienty<\/strong>, stejn\u011b tak i <strong>vl\u00e1kninu<\/strong>. Maj\u00ed <strong>vysokou nutri\u010dn\u00ed denzitu <\/strong>a vzhledem k tak mal\u00e9mu mno\u017estv\u00ed energie (46 kcal \/ 100 g) <strong>n\u00edzkou energetickou denzitu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je v\u0161ak nutn\u00e9 p\u0159ipomenout, \u017ee ani v diet\u011b bychom <strong>nem\u011bli vyb\u00edrat pouze potraviny s n\u00edzkou energetickou denzitou. <\/strong>M\u011bly by v\u0161ak slou\u017eit jako pravideln\u00e1 sou\u010d\u00e1st j\u00eddeln\u00ed\u010dku, kter\u00e1 n\u00e1m dod\u00e1 d\u016fle\u017eit\u00e9 \u017eiviny a efektivn\u011b zasyt\u00ed. Do <strong>zdrav\u00e9 stravy<\/strong>, a to i j\u00eddeln\u00ed\u010dku na hubnut\u00ed, v\u0161ak pat\u0159\u00ed i nutri\u010dn\u011b bohat\u00e9 potraviny s <strong>vy\u0161\u0161\u00edm obsahem energie <\/strong>(dobr\u00fdm p\u0159\u00edkladem jsou nap\u0159\u00edklad <a class=\"ek-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264798\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">o\u0159echy a semena<\/a> \u010di jin\u00e9 zdroje zdrav\u00fdch tuk\u016f). U ka\u017ed\u00e9ho \u010dlov\u011bka je tak pot\u0159eba individu\u00e1ln\u011b ur\u010dit tu spr\u00e1vnou m\u00edru. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si st\u00e1le nejste jisti, jak na spr\u00e1vn\u00e9 slo\u017een\u00ed j\u00eddeln\u00ed\u010dku, pom\u016f\u017ee v\u00e1m n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg\" alt=\"Kter\u00e9 potraviny zasyt\u00ed?\" class=\"wp-image-426564\" style=\"width:843px;height:562px\" title=\"Kter\u00e9 potraviny zasyt\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Co n\u00e1m prozrad\u00ed, kter\u00e9 potraviny n\u00e1s dob\u0159e zasyt\u00ed?<\/h3>\n\n\n\n<p>Existuj\u00ed ur\u010dit\u00e9 ukazatele, na jejich\u017e z\u00e1klad\u011b se d\u00e1 odhadnout, jak kvalitn\u011b potravina zasyt\u00ed a zapln\u00ed pr\u00e1zdn\u00fd \u017ealudek. Tyto faktory spole\u010dn\u011b zohled\u0148uj\u00ed nap\u0159\u00edklad n\u00e1sleduj\u00edc\u00ed postupy.<\/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>Index sytosti <\/strong>(ud\u00e1van\u00fd v %) vznikl na z\u00e1klad\u011b studie, kter\u00e1 hodnotila, jak jednotliv\u00e9 potraviny zasyt\u00ed jej\u00ed \u00fa\u010dastn\u00edky. Jako referen\u010dn\u00ed potravina, se kterou se srovn\u00e1valy v\u0161echny ostatn\u00ed, byl pou\u017eit chl\u00e9b z b\u00edl\u00e9 p\u0161eni\u010dn\u00e9 mouky (index sytosti 100 %). \u010c\u00edm vy\u0161\u0161\u00ed je v\u00fdsledn\u00e1 hodnota indexu potraviny, t\u00edm tato potravina l\u00e9pe zasyt\u00ed. Z v\u00fdzkumu vyplynulo, \u017ee nejv\u00edce zasyt\u00ed a uspokoj\u00ed potraviny, kter\u00e9 maj\u00ed <strong>nejvy\u0161\u0161\u00ed hmotnost. <\/strong>Na z\u00e1klad\u011b toho vzniklo doporu\u010den\u00ed, \u017ee p\u0159i hubnut\u00ed bychom m\u011bli volit hlavn\u011b ty s <strong>co nejv\u011bt\u0161\u00ed hmotnost\u00ed <\/strong>a z\u00e1rove\u0148 <strong>co nejni\u017e\u0161\u00edm mno\u017estv\u00edm kalori\u00ed. <\/strong>Jedn\u00e1 se tedy o potraviny s ji\u017e zmi\u0148ovanou <strong>n\u00edzkou energetickou denzitou<\/strong>, kter\u00e9 maj\u00ed velk\u00fd objem, ale mal\u00e9 mno\u017estv\u00ed kalori\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">P\u0159\u00edklady index\u016f sytosti r\u016fzn\u00fdch potravin<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Index sytosti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0148\u00e1k<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treska<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Va\u0159en\u00e9 brambory<\/td><td class=\"has-text-align-center\" data-align=\"center\">323 %<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/figcaption><\/figure>\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>Faktor sytosti <\/strong>zohled\u0148uje i dal\u0161\u00ed krit\u00e9ria, proto\u017ee postupem \u010dasu se zjistilo, \u017ee samotn\u00e1 energetick\u00e1 denzita nesta\u010d\u00ed k ur\u010den\u00ed schopnosti potravin n\u00e1s zasytit. Tento faktor tak krom\u011b samotn\u00e9 hmotnosti potraviny bere v \u00favahu i jej\u00ed obsah <strong>\u017eivin. <\/strong>Hodnotu faktoru sytosti potraviny lze zjistit pomoc\u00ed rovnice, kter\u00e1 po\u010d\u00edt\u00e1 s obsahem <strong>b\u00edlkovin<\/strong>, <strong>vl\u00e1kniny<\/strong> i <strong>tuku<\/strong>. Potraviny mohou z\u00edskat hodnotu faktoru v rozmez\u00ed 0 &#8211; 5, p\u0159i\u010dem\u017e <strong>\u010d\u00edm je hodnota vy\u0161\u0161\u00ed, t\u00edm v\u00edce potravina zasyt\u00ed. <\/strong>Nap\u0159\u00edklad meloun m\u00e1 faktor sytosti cca 4,5, zat\u00edmco m\u00e1slo, kter\u00e9 je z cca 80 % tvo\u0159eno tukem, m\u00e1 pouze 0,5.<span class=\"tadv-color\" style=\"color: #ff6600\"> [18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">P\u0159\u00edklady faktor\u016f sytosti r\u016fzn\u00fdch potravin<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Faktor sytosti<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">meloun<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0159eck\u00fd jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ryba<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">va\u0159en\u00e9 brambory<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cuketa<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2*<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<p>*uveden\u00e1 hodnota je odhadnuta na z\u00e1klad\u011b dostupn\u00fdch dat<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Potraviny s minimem kalori\u00ed, kter\u00e9 dob\u0159e zasyt\u00ed\" class=\"wp-image-426580\" style=\"width:843px;height:563px\" title=\"Potraviny s minimem kalori\u00ed, kter\u00e9 dob\u0159e zasyt\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktere_potraviny_maji_minimum_kalorii_a_dobre_zasyti\"><\/span>Kter\u00e9 potraviny maj\u00ed minimum kalori\u00ed a dob\u0159e zasyt\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potravin, kter\u00e9 se py\u0161n\u00ed velk\u00fdm objemem, n\u00edzkou kalorickou hodnotou a z\u00e1rove\u0148 dostate\u010dn\u00fdm mno\u017estv\u00edm vl\u00e1kniny nebo b\u00edlkovin, je pom\u011brn\u011b velk\u00e9 mno\u017estv\u00ed. Poj\u010fme se spolu pod\u00edvat na n\u011bkter\u00e9 z nich a \u0159\u00edct si, pro\u010d jsou dobrou volbou.<\/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=\"1_Odtucneny_tvaroh\"><\/span>1. Odtu\u010dn\u011bn\u00fd tvaroh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tvaroh dok\u00e1\u017ee kvalitn\u011b zasytit hlavn\u011b d\u00edky vysok\u00e9mu obsahu b\u00edlkovin. Na 100 g jich toti\u017e obsahuje a\u017e <strong>12 g<\/strong> a nap\u0159\u00edklad cel\u00e1 250 g vani\u010dka tvarohu n\u00e1m tak snadno dod\u00e1 <strong>30 g b\u00edlkovin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edlkoviny maj\u00ed <strong>nejvy\u0161\u0161\u00ed syt\u00edc\u00ed schopnost <\/strong>ze v\u0161ech \u017eivin, proto se ka\u017ed\u00e1 sva\u010dinka s porc\u00ed tvarohu postar\u00e1 o to, aby n\u00e1\u0161 \u017ealudek nekru\u010del po chv\u00edli hlady. Kvalitn\u011b zasyt\u00ed i tu\u010dn\u00fd \u010di polotu\u010dn\u00fd tvaroh, ale u nich je pot\u0159eba po\u010d\u00edtat s <strong>ni\u017e\u0161\u00edm mno\u017estv\u00edm b\u00edlkovin <\/strong>(9 &#8211; 10 g\/100 g) a vy\u0161\u0161\u00edm obsahem tuku, \u010dili i vydatn\u011bj\u0161\u00edm mno\u017estv\u00edm kalori\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00e1 syt\u00edc\u00ed schopnost tvarohu je nav\u00edc podpo\u0159ena i <strong>typem b\u00edlkovin<\/strong>, kter\u00e9 obsahuje. <strong>Kaseinov\u00e9 b\u00edlkoviny <\/strong>se toti\u017e na rozd\u00edl od t\u011bch syrov\u00e1tkov\u00fdch tr\u00e1v\u00ed pomaleji, a to p\u0159ibli\u017en\u011b rychlost\u00ed cca 6 g\/hod. Pro srovn\u00e1n\u00ed, rychlost tr\u00e1ven\u00ed syrov\u00e1tkov\u00e9ho proteinu je cca 10 g\/hod. Cel\u00fd proces tr\u00e1ven\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/tvaroh-cs\/\" class=\"ek-link\">tvarohu <\/a>je tedy zpomalen, co\u017e prodlu\u017euje pocit sytosti. I proto jsou tak obl\u00edben\u00e9 kaseinov\u00e9 proteiny, kter\u00e9 se naz\u00fdvaj\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-fuenight-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">no\u010dn\u00ed<\/a>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [1,6]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje tvaroh?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Odtu\u010dn\u011bn\u00fd tvaroh (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Polotu\u010dn\u00fd tvaroh (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Tu\u010dn\u00fd tvaroh (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal \/ 290 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal \/ 378 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal \/&nbsp; 550 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit tvaroh do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kdy\u017e si budete p\u0159ipravovat jogurt s ovocem a <a href=\"https:\/\/gymbeam.cz\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolou<\/a>, p\u0159im\u00edchejte tam i trochu tvarohu. Zv\u00fd\u0161\u00edte tak pod\u00edl b\u00edlkovin v j\u00eddle.<\/li>\n\n\n\n<li>Pomoc\u00ed tvarohu m\u016f\u017eete obohatit b\u00edlkovinami i r\u016fzn\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacny-tvarohovy-kolac-s-makem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kol\u00e1\u010de<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pernickovy-proteinovy-dezert-do-sklenicky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dezerty<\/a>.<\/li>\n\n\n\n<li>Tvaroh se hod\u00ed tak\u00e9 jako p\u0159\u00edsada, kter\u00e1 zjemn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a> a r\u016fzn\u00e9 ml\u00e9\u010dn\u00e9 koktejly.<\/li>\n\n\n\n<li>Hod\u00ed se tak\u00e9 na p\u0159\u00edpravu r\u016fzn\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecene-zeleninove-hranolky-s-tvarohovym-dipem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dip\u016f<\/a>&nbsp;a om\u00e1\u010dek.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Jak za\u0159adit tvaroh do j\u00eddeln\u00ed\u010dku?\" class=\"wp-image-426608\" style=\"width:843px;height:562px\" title=\"Jak za\u0159adit tvaroh do j\u00eddeln\u00ed\u010dku?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Skyr\"><\/span>2. Skyr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skyr je tradi\u010dn\u00ed <strong>islandsk\u00fd ml\u00e9\u010dn\u00fd v\u00fdrobek<\/strong>, kter\u00fd se svou chut\u00ed, konzistenc\u00ed i obsahem \u017eivin <strong>podob\u00e1 tvarohu<\/strong>. Stejn\u011b jako odtu\u010dn\u011bn\u00fd tvaroh, i skyr m\u00e1 p\u0159ibli\u017en\u011b <strong>12 g b\u00edlkovin \/ 100 g<\/strong>. D\u00edky tomu, \u017ee neobsahuje t\u00e9m\u011b\u0159 \u017e\u00e1dn\u00fd tuk, m\u00e1 z\u00e1rove\u0148 velmi <strong>n\u00edzkou energetickou hodnotu<\/strong>. Klasick\u00e9 150 g balen\u00ed obsahuje pouze kolem <strong>100 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sva\u010dina slo\u017een\u00e1 ze skyru a nap\u0159\u00edklad men\u0161\u00edho ban\u00e1nu kvalitn\u011b <strong>za\u017eene hlad,<\/strong> dopln\u00ed <strong>b\u00edlkoviny, <\/strong>vl\u00e1kninu a p\u0159itom jej\u00ed formou p\u0159ijmeme pouze n\u011bco kolem 190 kcal. Nav\u00edc si v tomto j\u00eddle dop\u0159ejeme i n\u00e1lo\u017e <a href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edku<\/a>, na kter\u00fd jsou ml\u00e9\u010dn\u00e9 v\u00fdrobky bohat\u00e9. Ve 100 g skyru je asi 130 mg v\u00e1pn\u00edku, co\u017e p\u0159edstavuje p\u0159ibli\u017en\u011b <strong>osminu denn\u00ed doporu\u010den\u00e9 d\u00e1vky <\/strong>pro zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka. Prosp\u011bjeme tak na\u0161im kostem, zub\u016fm \u010di kloub\u016fm. <span style=\"color: #ff6600\">[7,16]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje skyr?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 kcal \/ 273 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit skyr do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u00edky podobn\u00e9 konzistenci jako m\u00e1 tvaroh se d\u00e1 pou\u017e\u00edt jako jeho n\u00e1hrada.<\/li>\n\n\n\n<li>Tak\u00e9 je v\u00fdborn\u00fd jen tak s ovocem a <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00fdmi vlo\u010dkami<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/cerealie-a-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fcsli<\/a> jako lehk\u00e1 sva\u010dinka.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"68527,54646,60667,58687,51493,49777,39070,38920,39064,62824,72634,36262,62779,62785,29663,37876,37870,54667,37864,37858\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Recky_jogurt\"><\/span>3. \u0158eck\u00fd jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0158eck\u00fd jogurt m\u00e1 d\u00edky jin\u00e9mu zp\u016fsobu v\u00fdroby ve srovn\u00e1n\u00ed s klasick\u00fdm jogurtem vy\u0161\u0161\u00ed obsah b\u00edlkovin, a to <strong>10 g\/100 g<\/strong>. Pokud zvol\u00edme ten s minim\u00e1ln\u00edm obsahem tuku, bude m\u00edt z\u00e1rove\u0148 i <strong>velmi n\u00edzkou energetickou hodnotu<\/strong>. \u0158eck\u00fd jogurt vyroben\u00fd z odtu\u010dn\u011bn\u00e9ho ml\u00e9ka s t\u00e9m\u011b\u0159 nulov\u00fdm obsahem tuku m\u00e1 pr\u016fm\u011brn\u011b pouh\u00fdch <strong>57 kcal\/100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b b\u00edlkovin n\u00e1m dod\u00e1 i zmi\u0148ovan\u00fd <strong>v\u00e1pn\u00edk <\/strong>\u010di nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn B2<\/a> (riboflavin), kter\u00fd ocen\u00ed na\u0161e o\u010di \u010di nervov\u00fd syst\u00e9m. Pokud k n\u011bmu p\u0159id\u00e1me nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ovesne-vlocky\/\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky <\/a>nebo si ho p\u0159im\u00edch\u00e1me do <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a>, z\u00edsk\u00e1me j\u00eddlo bohat\u00e9 na <strong>b\u00edlkoviny<\/strong>, <strong>komplexn\u00ed sacharidy <\/strong>i <strong>vl\u00e1kninu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,17]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje \u0159eck\u00fd jogurt?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0158eck\u00fd jogurt s 0 % tuku (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u0158eck\u00fd jogurt s 5 % tuku (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit \u0159eck\u00fd jogurt do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Klasick\u00fd b\u00edl\u00fd jogurt m\u016f\u017eete nahradit t\u00edm \u0159eck\u00fdm, p\u0159\u00edpadn\u011b ob\u011b varianty sm\u00edchat.<\/li>\n\n\n\n<li>Podobn\u011b jako z tvarohu, i z \u0159eck\u00e9ho jogurtu se d\u00e1 p\u0159ipravit chutn\u00fd dip, kter\u00fdm si zpest\u0159\u00edte j\u00eddlo.<\/li>\n\n\n\n<li>M\u016f\u017eete ho pou\u017e\u00edt i p\u0159i tvorb\u011b z\u00e1livky na sal\u00e1t. Kdy\u017e \u010d\u00e1ste\u010dn\u011b nahrad\u00edte klasick\u00fd jogurt \u0159eck\u00fdm, zv\u00fd\u0161\u00edte tak mno\u017estv\u00ed b\u00edlkovin.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg\" alt=\"\u0158eck\u00fd jogurt v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426625\" style=\"width:843px;height:562px\" title=\"\u0158eck\u00fd jogurt v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tunak\"><\/span>4. Tu\u0148\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tak jako v\u0161echny ryby, i tu\u0148\u00e1k je <strong>bohat\u00fdm zdrojem b\u00edlkovin<\/strong>, a proto dok\u00e1\u017ee kvalitn\u011b navodit pocit sytosti. Ve 100 g steaku z <a href=\"https:\/\/gymbeam.com\/blog\/tag\/tunak\/\" class=\"ek-link\">tu\u0148\u00e1ka <\/a>se skr\u00fdv\u00e1 cca <strong>25 g b\u00edlkovin. <\/strong>Ve srovn\u00e1n\u00ed s ostatn\u00edmi mo\u0159sk\u00fdmi rybami m\u00e1 v\u0161ak jednu v\u00fdhodu, a tou je <strong>minim\u00e1ln\u00ed obsah tuku <\/strong>kolem <strong>0,5 g\/100 g<\/strong>. D\u00edky tomu je n\u00edzk\u00e1 i jeho celkov\u00e1 <strong>energetick\u00e1 hodnota <\/strong>(cca 103 kcal\/100 g) a je tak potravinou, kterou ocen\u00edme p\u0159i hubnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tu\u0148\u00e1ka m\u016f\u017eeme koupit \u010derstv\u00e9ho, ale nemus\u00edme se b\u00e1t ani toho <strong>v konzerv\u011b. <\/strong>U konzerv je v\u0161ak pot\u0159eba d\u00e1vat pozor na spr\u00e1vn\u00fd v\u00fdb\u011br. Pokud je na\u0161\u00edm c\u00edlem v\u00fdb\u011br varianty s co nejni\u017e\u0161\u00edm mno\u017estv\u00edm energie, m\u011bli bychom zvolit <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b<\/a>. Ten v <strong>oleji <\/strong>m\u016f\u017ee m\u00edt toti\u017e v n\u011bkter\u00fdch p\u0159\u00edpadech i <strong>\u010dty\u0159n\u00e1sobnou energetickou hodnotu <\/strong>(z\u00e1le\u017e\u00ed na mno\u017estv\u00ed p\u0159idan\u00e9ho oleje).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tu\u0148\u00e1k je bohat\u00fd na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn B12<\/a>, kter\u00fd je d\u016fle\u017eit\u00fd pro spr\u00e1vnou tvorbu \u010derven\u00fdch krvinek \u010di funkci nervov\u00e9ho syst\u00e9mu. Z\u00edsk\u00e1me z n\u011bj i <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn D<\/a> d\u016fle\u017eit\u00fd nap\u0159\u00edklad pro na\u0161e kosti \u010di imunitn\u00ed syst\u00e9m, stejn\u011b tak i <strong>vitam\u00edn A <\/strong>nezbytn\u00fd pro dobr\u00fd zrak. <span style=\"color: #ff6600\" class=\"tadv-color\">[16,17]&nbsp;<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje tu\u0148\u00e1k?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Steak z tu\u0148\u00e1ka (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Konzervovan\u00fd tu\u0148\u00e1k ve vlastn\u00ed \u0161\u0165\u00e1v\u011b (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Konzervovan\u00fd tu\u0148\u00e1k v oleji (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal \/ 433 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 &#8211; 5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit tu\u0148\u00e1ka do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Steak z tu\u0148\u00e1ka je v\u00fdborn\u00fd jen tak s p\u0159\u00edlohou, nap\u0159\u00edklad s bramborami \u010di bat\u00e1ty a zeleninou.<\/li>\n\n\n\n<li>Z konzervovan\u00e9ho tu\u0148\u00e1ka se d\u00e1 p\u0159ipravit chutn\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-tunakova-pomazanka-s-vejci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pomaz\u00e1nka<\/a> \u010di nap\u0159\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/tunakovy-salat-mexiko-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tu\u0148\u00e1kov\u00fd sal\u00e1t<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg\" alt=\"Tu\u0148\u00e1k v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426642\" style=\"width:843px;height:562px\" title=\"Tu\u0148\u00e1k v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Treska\"><\/span>5. Treska<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Treska tak\u00e9 pat\u0159\u00ed mezi ryby, kter\u00e9 jsou typick\u00e9 <strong>n\u00edzk\u00fdm mno\u017estv\u00edm tuku a energie. <\/strong>M\u00e1 dokonce je\u0161t\u011b m\u00e9n\u011b kalori\u00ed ne\u017e tu\u0148\u00e1k, a to zhruba <strong>73 kcal\/100 g<\/strong>. Pouze pro srovn\u00e1n\u00ed, 70 g tu\u0148\u00e1ka m\u00e1 podobnou energetickou hodnotu jako 100 g tresky. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,12]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u011b jako jin\u00e9 \u017eivo\u010di\u0161n\u00e9 potraviny, i treska je dobr\u00fdm zdrojem <strong>vitam\u00ednu B12.<\/strong>&nbsp;Tak\u00e9 v n\u00ed najdeme zna\u010dn\u00e9 mno\u017estv\u00ed <strong>drasl\u00edku<\/strong> a <strong>fosforu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treska je tak\u00e9 typick\u00e1 <strong>n\u00edzk\u00fdm obsahem rtuti. <\/strong>Nemus\u00edme se tedy b\u00e1t, \u017ee by n\u00e1m hrozil vysok\u00fd p\u0159\u00edjem tohoto t\u011b\u017ek\u00e9ho kovu kv\u016fli jeho pravideln\u00e9mu v\u00fdskytu v j\u00eddeln\u00ed\u010dku. To m\u016f\u017ee b\u00fdt probl\u00e9m zejm\u00e9na u velk\u00fdch ryb, jako je nap\u0159\u00edklad <strong>\u017eralok <\/strong>nebo <strong>me\u010doun<\/strong>. I zmi\u0148ovan\u00fd tu\u0148\u00e1k obsahuje ur\u010dit\u00e9 hladiny rtuti, ale kdy\u017e je sou\u010d\u00e1st\u00ed <strong>vyv\u00e1\u017een\u00e9 a pestr\u00e9 stravy<\/strong>, nemus\u00edme se j\u00ed ob\u00e1vat. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,12]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje treska?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit t\u0159esku do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u016f\u017eete si ji up\u00e9ct nebo p\u0159ipravit na p\u00e1nvi a pod\u00e1vat ji s p\u0159\u00edlohou podle va\u0161ich preferenc\u00ed. M\u00e1te tak k dispozici chutn\u00e9 j\u00eddlo hotov\u00e9 za p\u00e1r minut.<\/li>\n\n\n\n<li>Neutr\u00e1ln\u00ed chu\u0165 tresky si m\u016f\u017eete zpest\u0159it r\u016fzn\u00fdmi marin\u00e1dami, nap\u0159\u00edklad touto <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-treska-s-citronovym-maslem-hotova-za-par-minut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">citr\u00f3novou<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"Treska v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426657\" style=\"width:843px;height:632px\" title=\"Treska v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Brambory\"><\/span>6. Brambory<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brambory maj\u00ed p\u0159ekvapiv\u011b n\u00edzk\u00fd obsah energie, a to p\u0159ibli\u017en\u011b <strong>76 kcal\/100 g. <\/strong>Je to kv\u016fli tomu, \u017ee pat\u0159\u00ed mezi <strong>zeleninu <\/strong>a na rozd\u00edl od jin\u00fdch sacharidov\u00fdch potravin obsahuj\u00ed pouze cca <strong>16 g sacharid\u016f\/100 g. <\/strong>Velk\u00fd pod\u00edl brambor toti\u017e tvo\u0159\u00ed <strong>voda<\/strong>, kter\u00e1 p\u0159edstavuje a\u017e 79 % jejich obsahu. <span style=\"color: #ff6600\">[8,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdybychom sledovali, jak n\u00e1s zasyt\u00ed <strong>porce brambor s 50 g sacharid\u016f <\/strong>a <strong>porce b\u00edl\u00e9 loupan\u00e9 r\u00fd\u017ee se stejn\u00fdm mno\u017estv\u00edm sacharid\u016f<\/strong>, pravd\u011bpodobn\u011b bychom zjistili, \u017ee <strong>brambory vyhr\u00e1vaj\u00ed. <\/strong>Takov\u00e1 porce brambor m\u00e1 toti\u017e kolem <strong>310 g <\/strong>(v syrov\u00e9m stavu), zat\u00edmco r\u00fd\u017ee bychom si mohli dop\u0159\u00e1t pouze <strong>63 g <\/strong>(v syrov\u00e9m stavu). Hmotnost r\u00fd\u017ee se po uva\u0159en\u00ed zhruba zdvojn\u00e1sob\u00ed, \u010dili i tehdy nad\u00e1le vedou brambory. I v\u00fdzkumy potvrzuj\u00ed, \u017ee brambory maj\u00ed pravd\u011bpodobn\u011b v\u011bt\u0161\u00ed syt\u00edc\u00ed schopnost ne\u017e jin\u00e9 sacharidov\u00e9 potraviny (r\u00fd\u017ee, chl\u00e9b apod.). <span class=\"tadv-color\" style=\"color: #ff6600\">[13,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto obl\u00edben\u00e9 hl\u00edzy jsou tak\u00e9 dobr\u00fdm zdrojem <a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu C<\/a>, kter\u00fd m\u00e1 antioxida\u010dn\u00ed \u00fa\u010dinky a obsahuj\u00ed i nap\u0159\u00edklad zna\u010dn\u00e9 mno\u017estv\u00ed <a href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edku<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edku<\/a>. Tyto miner\u00e1ln\u00ed l\u00e1tky pot\u0159ebujeme pro norm\u00e1ln\u00ed funkci sval\u016f \u010di nervov\u00e9ho syst\u00e9mu. <span style=\"color: #ff6600\" class=\"tadv-color\">[13,17]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuj\u00ed brambory?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit brambory do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u016f\u017eete je p\u0159ipravit klasicky jako p\u0159\u00edlohu k masu nebo ryb\u011b. Vyzkou\u0161ejte nap\u0159\u00edklad n\u00e1\u0161 recept na <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-pecene-citronovo-medove-kure-s-brambory\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">brambory s citr\u00f3novo &#8211; medov\u00fdmi ku\u0159ec\u00edmi prsy<\/a> nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-stavnate-pecene-kure-s-brambory-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pe\u010den\u00e9 ku\u0159e s bramborami a zeleninou<\/a>.<\/li>\n\n\n\n<li>S bramborami tak\u00e9 m\u016f\u017eete zahustit pol\u00e9vku, om\u00e1\u010dky nebo si nap\u0159\u00edklad p\u0159ipravit slan\u00fd bramborov\u00fd kol\u00e1\u010d.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg\" alt=\"Brambory v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426672\" style=\"width:843px;height:562px\" title=\"Brambory v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Cuketa\"><\/span>7. Cuketa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cuketa je zn\u00e1m\u00e1 svou <strong>neutr\u00e1ln\u00ed chut\u00ed<\/strong>, d\u00edky \u010demu\u017e je velmi univerz\u00e1ln\u00ed a lze ji pou\u017e\u00edt jak do <strong>sladk\u00fdch<\/strong>, tak i do <strong>slan\u00fdch recept\u016f<\/strong>. \u010castokr\u00e1t se pou\u017e\u00edv\u00e1 jako takov\u00e9 ,,plnidlo\u201c nap\u0159\u00edklad do kol\u00e1\u010d\u016f, n\u00e1kyp\u016f \u010di ovesn\u00fdch ka\u0161\u00ed, kter\u00fdm dod\u00e1 <strong>objem<\/strong>. Pokud se j\u00ed \u010d\u00e1ste\u010dn\u011b nahrad\u00ed jin\u00e9 suroviny, pom\u016f\u017ee <strong>sn\u00ed\u017eit energetickou hodnotu dan\u00e9ho j\u00eddla<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I mezi ostatn\u00edmi druhy zeleniny vynik\u00e1 minim\u00e1ln\u00edm mno\u017estv\u00edm kalori\u00ed, a to <strong>13 kcal\/100 g. <\/strong>D\u00edky <strong>vl\u00e1knin\u011b <\/strong>a vysok\u00e9mu pod\u00edlu <strong>vody <\/strong>v\u0161ak velmi dob\u0159e zasyt\u00ed. Nesm\u00edme ale zapom\u00ednat na to, \u017ee cuketu je v\u00fdhodn\u00e9 konzumovat i se <strong>slupkou<\/strong>, proto\u017ee pr\u00e1v\u011b v n\u00ed se nach\u00e1z\u00ed v\u011bt\u0161ina vl\u00e1kniny. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje cuketa?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">95,8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit cuketu do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cuketa se hod\u00ed v pe\u010den\u00e9 nebo du\u0161en\u00e9 form\u011b jako zeleninov\u00e1 p\u0159\u00edloha k hlavn\u00edmu j\u00eddlu.<\/li>\n\n\n\n<li>Z cukety m\u016f\u017eete vytvo\u0159it r\u016fzn\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-cuketove-placky-s-cerstvymi-bylinkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">placky<\/a> \u010di <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-slany-cuketovy-kolac-s-vysokym-obsahem-bilkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slan\u00e9 cuketov\u00e9 kol\u00e1\u010de<\/a>.<\/li>\n\n\n\n<li>Je skv\u011bl\u00e1 i jako z\u00e1klad kr\u00e9mov\u00fdch zeleninov\u00fdch pol\u00e9vek.<\/li>\n\n\n\n<li>D\u00e1 se p\u0159ipravit i na sladko, a to nap\u0159\u00edklad jako sou\u010d\u00e1st kol\u00e1\u010d\u016f, sladk\u00fdch n\u00e1kyp\u016f \u010di t\u0159eba tohoto <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-vlacne-cuketove-brownies-s-cokoladou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cuketov\u00e9ho brownie<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg\" alt=\"Cuketa v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426689\" style=\"width:843px;height:562px\" title=\"Cuketa v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Polevky\"><\/span>8. Pol\u00e9vky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tekutiny nejsou typick\u00e9 t\u00edm, \u017ee by n\u00e1s dok\u00e1zaly efektivn\u011b zasytit a p\u0159edej\u00edt hladu. Zd\u00e1 se v\u0161ak, \u017ee <strong>pol\u00e9vky pat\u0159\u00ed mezi v\u00fdjimky. <\/strong>I ve v\u00fdzkumech se toti\u017e uk\u00e1zalo, \u017ee dok\u00e1\u017e\u00ed p\u0159ekvapiv\u011b \u00fa\u010dinn\u011b zaplnit \u017ealudek, zasytit a sn\u00ed\u017eit p\u0159\u00edjem energie z n\u00e1sleduj\u00edc\u00edho chodu (nap\u0159\u00edklad pomohou sn\u00ed\u017eit porci p\u0159\u00edlohy k ob\u011bdu, pokud hlavn\u00edmu chodu p\u0159edch\u00e1z\u00ed pol\u00e9vka). Souvis\u00ed to tak\u00e9 s t\u00edm, \u017ee d\u00edky sv\u00e9 konzistenci pravd\u011bpodobn\u011b dok\u00e1\u017e\u00ed <strong>zpomalit vyprazd\u0148ov\u00e1n\u00ed \u017ealudku <\/strong>a prodlou\u017eit tak pocit sytosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby pol\u00e9vky slou\u017eily jako dobr\u00fd pomocn\u00edk p\u0159i zah\u00e1n\u011bn\u00ed hladu a sni\u017eov\u00e1n\u00ed celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu, m\u011bly by m\u00edt ide\u00e1ln\u011b <strong>n\u00edzkou energetickou denzitu. <\/strong>To znamen\u00e1, \u017ee je v\u00fdhodn\u00e9 d\u00e1t si pol\u00e9vku, kter\u00e1 obsahuje zejm\u00e9na r\u016fzn\u00e9 druhy zeleniny neboli potraviny s minim\u00e1ln\u00edm mno\u017estv\u00edm energie. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Porce zeleninov\u00e9 pol\u00e9vky, nap\u0159\u00edklad jako sou\u010d\u00e1st ob\u011bda, by n\u00e1m tak mohla pomoci p\u0159i hubnut\u00ed. Tehdy se toti\u017e sna\u017e\u00edme p\u0159ij\u00edmat ni\u017e\u0161\u00ed mno\u017estv\u00ed energie a m\u00edt p\u0159itom pln\u00fd a spokojen\u00fd \u017ealudek. Pokud pol\u00e9vka nebude obsahovat hodn\u011b tuku \u010di jin\u00fdch energeticky bohat\u00fdch potravin, nemus\u00edme se ob\u00e1vat, \u017ee by sama v\u00fdrazn\u011b zv\u00fd\u0161ila mno\u017estv\u00ed p\u0159ijat\u00fdch kalori\u00ed.<\/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\">Jakou pol\u00e9vku si p\u0159ipravit?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nejv\u00edce se hod\u00ed pol\u00e9vky, jejich\u017e hlavn\u00ed slo\u017ekou je <strong>zelenina<\/strong>. Je na v\u00e1s, zda si uva\u0159\u00edte pol\u00e9vku s<strong> kousky zeleniny<\/strong> nebo <strong>kr\u00e9movou<\/strong>.<\/li>\n\n\n\n<li>C\u00edlem je, aby m\u011bla pol\u00e9vka n\u00edzkou energetickou denzitu, proto nep\u0159id\u00e1vejte velk\u00e9 mno\u017estv\u00ed oleje, smetany a dal\u0161\u00edch energeticky bohat\u00fdch potravin.<\/li>\n\n\n\n<li>Samoz\u0159ejm\u011b i pol\u00e9vky s obsahem <strong>masa<\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstovin<\/a><\/strong>, <strong>lu\u0161t\u011bnin<\/strong> \u010di <strong>smetany<\/strong> pat\u0159\u00ed do j\u00eddeln\u00ed\u010dku. Svou energetickou hodnotou v\u0161ak u\u017e mohou p\u0159ipom\u00ednat hlavn\u00ed chod.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg\" alt=\"Zdrav\u00e9 pol\u00e9vky\" class=\"wp-image-426704\" style=\"width:843px;height:562px\" title=\"Zdrav\u00e9 pol\u00e9vky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zeleninove_salaty\"><\/span>9. Zeleninov\u00e9 sal\u00e1ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobn\u011b jako v p\u0159\u00edpad\u011b pol\u00e9vky, i zeleninov\u00e9 sal\u00e1ty n\u00e1m mohou pomoci \u00fa\u010dinn\u011b <strong>sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem, <\/strong>kdy\u017e je za\u0159ad\u00edme do j\u00eddeln\u00ed\u010dku jako <strong>p\u0159edkrm <\/strong>\u010di jako p\u0159\u00edlohu k hlavn\u00edmu chodu. <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\">Zelenina <\/a>je bohat\u00e1 na <strong>vodu <\/strong>a <strong>vl\u00e1kninu <\/strong>a ve 100 g m\u00e1 zhruba 10 &#8211; 30 kcal. Energetickou hodnotu kolem 40 kcal maj\u00ed pouze druhy s vy\u0161\u0161\u00edm mno\u017estv\u00edm sacharid\u016f, jako je nap\u0159\u00edklad \u010derven\u00e1 \u0159epa nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkolik studi\u00ed sledovalo vliv sal\u00e1t\u016f s r\u016fzn\u00fdm slo\u017een\u00edm a mno\u017estv\u00edm na <strong>velikost n\u00e1sledn\u011b sn\u011bden\u00fdch porc\u00ed. <\/strong>Zjistili, \u017ee nejlep\u0161\u00ed efekt m\u00e1 <strong>velk\u00e1 porce sal\u00e1tu s n\u00edzk\u00fdm obsahem energie. <\/strong>V praxi to znamen\u00e1, \u017ee nejv\u00fdhodn\u011bj\u0161\u00ed je pro n\u00e1s <strong>n\u00e1lo\u017e \u010derstv\u00e9 zeleniny <\/strong>s <strong>co nejni\u017e\u0161\u00edm mno\u017estv\u00edm oleje \u010di dresink\u016f. <\/strong>M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad sm\u011bs listov\u00fdch sal\u00e1t\u016f, okurky, raj\u010dat a \u0159edkvi\u010dky, kterou si d\u00e1me jako prvn\u00ed chod b\u011bhem ob\u011bda \u010di ve\u010de\u0159e. <span class=\"tadv-color\" style=\"color: #ff6600\">[14,15]<\/span><\/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=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"Jak si p\u0159ipravit zeleninov\u00fd sal\u00e1t?\" class=\"wp-image-426719\" title=\"Jak si p\u0159ipravit zeleninov\u00fd sal\u00e1t?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/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\">Jak za\u0159adit zeleninov\u00e9 sal\u00e1ty do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jak ji\u017e bylo zm\u00edn\u011bno, zd\u00e1 se, \u017ee je v\u00fdhodn\u00e9 dop\u0159\u00e1t si v\u011bt\u0161\u00ed mno\u017estv\u00ed sal\u00e1tu p\u0159ed hlavn\u00edm j\u00eddlem, nap\u0159\u00edklad ob\u011bdem nebo ve\u010de\u0159\u00ed.<\/li>\n\n\n\n<li>M\u016f\u017ee se hodit i jako dopln\u011bk ke sva\u010din\u011b, kter\u00e1 n\u00e1s zasyt\u00ed v \u010dase mezi hlavn\u00edmi j\u00eddly.<\/li>\n\n\n\n<li>Zelenina m\u00e1 v\u0161ak pozitivn\u00ed efekt kdykoliv b\u011bhem dne, proto je ur\u010dit\u011b v\u00fdhodn\u00e9, kdy\u017e si ji dop\u0159ejete ke ka\u017ed\u00e9mu j\u00eddlu.<\/li>\n<\/ul>\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\u00fd sal\u00e1t si p\u0159ipravit?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ipravte si <strong>sm\u011bs r\u016fzn\u00fdch druh\u016f zeleniny,<\/strong> nap\u0159\u00edklad listov\u00fdch sal\u00e1t\u016f, raj\u010dat, \u0159edkvi\u010dky a papriky. Fantazii se meze nekladou a vy tak m\u016f\u017eete pou\u017e\u00edt druhy, kter\u00e9 m\u00e1te r\u00e1di.<\/li>\n\n\n\n<li>P\u0159idejte z\u00e1livku s ni\u017e\u0161\u00edm mno\u017estv\u00edm kalori\u00ed &#8211; m\u016f\u017eete pou\u017e\u00edt nap\u0159\u00edklad balsamico nebo citr\u00f3novou \u0161\u0165\u00e1vu.<\/li>\n\n\n\n<li>M\u016f\u017eete p\u0159idat tak\u00e9 obilniny, pseudoobilniny \u010di lu\u0161t\u011bniny jako dal\u0161\u00ed zdroj vl\u00e1kniny a komplexn\u00edch sacharid\u016f.<\/li>\n\n\n\n<li>Do sal\u00e1tu se hod\u00ed i zdroj b\u00edlkovin (libov\u00e9 maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryba <\/a>a pod.) a zdrav\u00fdch tuk\u016f (oleje, o\u0159echy a semena). Pokud v\u0161ak sal\u00e1t obsahuje komplexn\u00ed sacharidy, tuky i b\u00edlkoviny, myslete na to, \u017ee jeho energetick\u00e1 hodnota je v\u00fdrazn\u011b vy\u0161\u0161\u00ed ne\u017e u samotn\u00e9 zeleniny.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vodni_meloun\"><\/span>10. Vodn\u00ed meloun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I vy m\u00e1te v\u017edy takovou radost z bl\u00ed\u017e\u00edc\u00ed se melounov\u00e9 sez\u00f3ny? Nen\u00ed toti\u017e snad nic chutn\u011bj\u0161\u00edho ne\u017e \u010derstv\u00fd vychlazen\u00fd \u010derven\u00fd meloun. Ur\u010dit\u011b mnoh\u00e9 z v\u00e1s pot\u011b\u0161\u00ed, \u017ee pr\u00e1v\u011b on pat\u0159\u00ed mezi potraviny, kter\u00e9 maj\u00ed n\u00edzkou energetickou denzitu a p\u0159itom dok\u00e1\u017eou dob\u0159e zasytit. Je to zejm\u00e9na d\u00edky mno\u017estv\u00ed <strong>vody<\/strong>, kter\u00e1 tvo\u0159\u00ed a\u017e <strong>91 % jeho obsahu<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meloun obsahuje cukr, a proto by se dalo o\u010dek\u00e1vat, \u017ee po jeho sn\u011bden\u00ed n\u00e1m prudce stoupne <strong>hladina cukru v krvi <\/strong>(glyk\u00e9mie). Cukr se toti\u017e <strong>rychle tr\u00e1v\u00ed a vst\u0159eb\u00e1v\u00e1<\/strong>. Rychl\u00e9 zv\u00fd\u0161en\u00ed glyk\u00e9mie je \u010dasto n\u00e1sledov\u00e1no jej\u00edm prudk\u00fdm <strong>poklesem<\/strong>, co\u017e m\u016f\u017ee zp\u016fsobovat nap\u0159\u00edklad chut\u011b na sladk\u00e9. Vzestup glyk\u00e9mie po sn\u011bden\u00ed melounu v\u0161ak neb\u00fdv\u00e1 tak n\u00e1hl\u00fd, proto\u017ee <strong>celkov\u00e9 mno\u017estv\u00ed cukru <\/strong>je pom\u011brn\u011b <strong>n\u00edzk\u00e9, <\/strong>a to 6 g\/100 g. Pro srovn\u00e1n\u00ed, nap\u0159\u00edklad ban\u00e1n obsahuje 12 g cukru\/100 g. Nav\u00edc pokud si ho d\u00e1me spolu s jogurtem nebo jin\u00fdm zdrojem b\u00edlkovin, vzestup glyk\u00e9mie bude je\u0161t\u011b pomalej\u0161\u00ed. <span style=\"color: #ff6600\">[10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To v\u0161ak neznamen\u00e1, \u017ee ud\u011bl\u00e1me dob\u0159e, kdy\u017e si dop\u0159ejeme polovinu melounu na posezen\u00ed. Denn\u011b bychom m\u011bli ide\u00e1ln\u011b sn\u00edst <strong>2 porce ovoce<\/strong> (velikosti na\u0161\u00ed hrsti) a meloun nen\u00ed v\u00fdjimka. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]&nbsp;<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje vodn\u00ed meloun?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal \/ 139 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">z toho cukry<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit meloun do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nejv\u00fdhodn\u011bj\u0161\u00ed a asi i nejchutn\u011bj\u0161\u00ed je dop\u0159\u00e1t si meloun v jeho p\u016fvodn\u00ed podob\u011b, a to jen tak samotn\u00fd jako malou sva\u010dinku v pr\u016fb\u011bhu dne nebo spolu s jogurtem, tvarohem apod.<\/li>\n\n\n\n<li>Pro zpest\u0159en\u00ed si s n\u00edm v\u0161ak m\u016f\u017eete ochutit <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/smoothie-cs\/\" class=\"ek-link\">smoothie<\/a>, p\u0159\u00edpadn\u011b m\u016f\u017eete jeho \u0161\u0165\u00e1vu pou\u017e\u00edt na ochucen\u00ed \u010dist\u00e9 vody nebo miner\u00e1lky.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"Vodn\u00ed meloun v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426735\" style=\"width:843px;height:602px\" title=\"Vodn\u00ed meloun v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-2048x1463.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Bobulovite_ovoce\"><\/span>11. Bobulovit\u00e9 ovoce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud hled\u00e1te ovoce, ze kter\u00e9ho p\u0159ijmete<strong> co nejmen\u0161\u00ed mno\u017estv\u00ed cukru a energie<\/strong>, pr\u00e1v\u011b to bobulovit\u00e9 je spr\u00e1vn\u00e1 volba. Do t\u00e9to skupiny pat\u0159\u00ed nap\u0159\u00edklad n\u00e1sleduj\u00edc\u00ed druhy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>maliny<\/li>\n\n\n\n<li>bor\u016fvky<\/li>\n\n\n\n<li>ryb\u00edz<\/li>\n\n\n\n<li>ostru\u017einy<\/li>\n\n\n\n<li>jahody<\/li>\n\n\n\n<li>brusinky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro tyto drobn\u00e9 plody je tak\u00e9 typick\u00fd vysok\u00fd obsah <strong>vl\u00e1kniny <\/strong>a <strong>vody<\/strong>, d\u00edky \u010demu\u017e n\u00e1s l\u00e9pe <strong>zasyt\u00ed<\/strong>. V jedn\u00e9 studii v\u011bdci porovn\u00e1vali vliv konzumace bobulovit\u00e9ho ovoce a su\u0161enek na <strong>pocity hladu a n\u00e1sledn\u00fd p\u0159\u00edjem potravy<\/strong>. Zjistili, \u017ee po sn\u011bden\u00ed ovoce byl p\u0159\u00edjem energie z n\u00e1sleduj\u00edc\u00edho j\u00eddla ni\u017e\u0161\u00ed, za co\u017e m\u016f\u017ee pravd\u011bpodobn\u011b jeho vy\u0161\u0161\u00ed objem, pod\u00edl vody a obsah vl\u00e1kniny. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bobulovit\u00e9 ovoce je nav\u00edc skv\u011bl\u00fdm zdrojem <strong>antioxidant\u016f<\/strong>, jako jsou nap\u0159\u00edklad <strong>flavonoidy<\/strong>, <strong>fenolov\u00e9 kyseliny<\/strong>, <strong>vitam\u00edn C <\/strong>\u010di <strong>vitam\u00edn E<\/strong>, kter\u00e9 pom\u00e1haj\u00ed t\u011blu bojovat s voln\u00fdmi radik\u00e1ly a sni\u017eovat riziko vzniku r\u016fzn\u00fdch onemocn\u011bn\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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\">Kolik energie a \u017eivin p\u0159ibli\u017en\u011b obsahuje bobulovit\u00e9 ovoce?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Maliny (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bor\u016fvky (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ryb\u00edz (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jahody (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal \/ 193 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal \/ 248 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 kcal \/ 227 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 kcal \/ 134 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00edlkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,75 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">z toho cukry<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,65 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak za\u0159adit bobulovit\u00e9 ovoce do j\u00eddeln\u00ed\u010dku?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Toto drobn\u00e9 ovoce chutn\u00e1 skv\u011ble v jogurtu \u010di tvarohu s r\u016fzn\u00fdmi musli nebo granolou.<\/li>\n\n\n\n<li>M\u016f\u017eete z nich p\u0159ipravit i chutn\u00e9 kol\u00e1\u010de, jako nap\u0159\u00edklad tyto <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-osvezujici-boruvkove-rezy-plne-bilkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bor\u016fvkov\u00e9 \u0159ezy<\/a> nebo <a href=\"https:\/\/gymbeam.com\/blog\/tag\/muffiny-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muffiny<\/a>.<\/li>\n\n\n\n<li>Hod\u00ed se tak\u00e9 do smoothies nebo na ochucen\u00ed \u010dist\u00e9 vody \u010di miner\u00e1lky.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg\" alt=\"Bobulovit\u00e9 ovoce v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-426755\" style=\"width:843px;height:562px\" title=\"Bobulovit\u00e9 ovoce v j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_dalsi_potraviny_sem_muzeme_zaradit\"><\/span>Jak\u00e9 dal\u0161\u00ed potraviny sem m\u016f\u017eeme za\u0159adit?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Seznam potravin, kter\u00e9 n\u00e1s dok\u00e1\u017eou kvalitn\u011b zasytit a p\u0159itom obsahuj\u00ed pouze minim\u00e1ln\u00ed mno\u017estv\u00ed kalori\u00ed, ur\u010dit\u011b nekon\u010d\u00ed v\u00fd\u010dtem t\u011bch, kter\u00e9 jsme doposud zm\u00ednili.<\/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>Pat\u0159\u00ed sem zejm\u00e9na mnoho dal\u0161\u00edch druh\u016f <strong>zeleniny<\/strong>, jako je nap\u0159\u00edklad <strong>ko\u0161\u0165\u00e1lov\u00e1 zelenina <\/strong>(kv\u011bt\u00e1k, brokolice, zel\u00ed, kedluben apod.), <strong>listov\u00e1 zelenina <\/strong>\u010di <strong>plodov\u00e1 zelenina <\/strong>jako okurky, papriky \u010di raj\u010data.<\/li>\n\n\n\n<li>Pom\u011brn\u011b n\u00edzk\u00e9 mno\u017estv\u00ed kalori\u00ed maj\u00ed obecn\u011b <strong>libov\u00e9 druhy masa, \u0161unky s vysok\u00fdm pod\u00edlem masa <\/strong>\u010di nap\u0159\u00edklad <strong>ml\u00e9\u010dn\u00e9 v\u00fdrobky s ni\u017e\u0161\u00edm obsahem tuku.<\/strong><\/li>\n\n\n\n<li>M\u016f\u017eeme sem za\u0159adit i nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/tekute-vajecne-bilky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vaje\u010dn\u00e9 b\u00edlky<\/strong><\/a><strong>,<\/strong> kter\u00e9 na rozd\u00edl od \u017eloutk\u016f obsahuj\u00ed pouze b\u00edlkoviny.<\/li>\n\n\n\n<li>Nezapom\u00ednejme ani na <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> \u010di <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>celozrnn\u00e9 potraviny<\/strong><\/a><strong>. <\/strong>Jejich energetick\u00e1 hodnota je sice vy\u0161\u0161\u00ed ne\u017e u dosud zmi\u0148ovan\u00fdch potravin, ale p\u0159esto si je cen\u00edme kv\u016fli obsahu vl\u00e1kniny, komplexn\u00edch sacharid\u016f a b\u00edlkovin.<\/li>\n<\/ul>\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>Opakovan\u00e9 pocity hladu nepat\u0159\u00ed do spr\u00e1vn\u00e9ho stravovac\u00edho re\u017eimu, a to dokonce ani tehdy, kdy\u017e se sna\u017e\u00edme zhubnout. V\u017edy by m\u011bl b\u00fdt na\u0161\u00edm c\u00edlem <strong>pestr\u00fd a vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek bohat\u00fd na v\u0161echny \u017eiviny, <\/strong>kter\u00fd z\u00e1rove\u0148 obsahuje i potraviny s vysokou syt\u00edc\u00ed schopnost\u00ed. Tyto potraviny maj\u00ed v\u011bt\u0161inou velk\u00fd objem, vysok\u00fd obsah vody, vl\u00e1kniny nebo b\u00edlkovin. Kdy\u017e budou pravidelnou sou\u010d\u00e1st\u00ed na\u0161ich j\u00eddeln\u00ed\u010dk\u016f, m\u00e1me mnohem v\u011bt\u0161\u00ed \u0161anci, \u017ee na\u0161e pokusy o hubnut\u00ed se obejdou bez n\u00e1val\u016f hladu a chut\u00ed a nakonec skon\u010d\u00ed \u00fasp\u011bchem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byl \u010dl\u00e1nek pro v\u00e1s u\u017eite\u010dn\u00fd, nenech\u00e1vejte si ho pro sebe a roz\u0161i\u0159te ho mezi sv\u00fdmi zn\u00e1m\u00fdmi a p\u0159\u00e1teli.<\/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\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\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>Na\u0161e spokojenost jde \u010dastokr\u00e1t ruku v ruce s pln\u00fdm \u017ealudkem. Kter\u00e9 potraviny ho pomohou naplnit a uspokojit a p\u0159itom obsahuj\u00ed pouze minim\u00e1ln\u00ed mno\u017estv\u00ed kalori\u00ed? To se dozv\u00edte v dne\u0161n\u00edm \u010dl\u00e1nku<\/p>\n","protected":false},"author":156,"featured_media":426538,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6477,6369,6969,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-426928","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-dieta-cs","9":"tag-hubnuti","10":"tag-nizkokaloricke-potraviny-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hlad p\u0159i diet\u011b? 11 n\u00edzkokalorick\u00fdch potravin, kter\u00e9 zasyt\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kter\u00e9 potraviny zasyt\u00ed a maj\u00ed n\u00edzkou kalorickou hodnotu? 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