{"id":478743,"date":"2023-06-26T10:00:00","date_gmt":"2023-06-26T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=478743"},"modified":"2025-05-09T16:43:02","modified_gmt":"2025-05-09T14:43:02","slug":"praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/","title":{"rendered":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#Preco_je_pri_praci_na_zmeny_dolezite_mat_vyzivu_pod_kontrolou\" title=\"Pre\u010do je pri pr\u00e1ci na zmeny d\u00f4le\u017eit\u00e9 ma\u0165 v\u00fd\u017eivu pod kontrolou?\">Pre\u010do je pri pr\u00e1ci na zmeny d\u00f4le\u017eit\u00e9 ma\u0165 v\u00fd\u017eivu pod kontrolou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#Co_su_cirkadianne_rytmy_a_ako_ich_ovplyvnuju_nocne_zmeny\" title=\"\u010co s\u00fa cirkadi\u00e1nne rytmy a ako ich ovplyv\u0148uj\u00fa no\u010dn\u00e9 zmeny?\">\u010co s\u00fa cirkadi\u00e1nne rytmy a ako ich ovplyv\u0148uj\u00fa no\u010dn\u00e9 zmeny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#Ako_sa_stravovat_zdravo_pri_praci_na_nocne_zmeny\" title=\"Ako sa stravova\u0165 zdravo pri pr\u00e1ci na no\u010dn\u00e9 zmeny?\">Ako sa stravova\u0165 zdravo pri pr\u00e1ci na no\u010dn\u00e9 zmeny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#Ako_konkretne_by_mohol_vyzerat_jeden_den_s_nocnou_zmenou\" title=\"Ako konkr\u00e9tne by mohol vyzera\u0165 jeden de\u0148 s no\u010dnou zmenou?\">Ako konkr\u00e9tne by mohol vyzera\u0165 jeden de\u0148 s no\u010dnou zmenou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eno aj vy pracujete na zmeny a m\u00e1te na vlastnej ko\u017ei vysk\u00fa\u0161an\u00e9, \u017ee udr\u017ea\u0165 si pri takom re\u017eime norm\u00e1lny \u017eivot je \u010dastokr\u00e1t n\u00e1ro\u010dn\u00e9. Ke\u010f sa k tomu navy\u0161e prid\u00e1 snaha spr\u00e1vne sa stravova\u0165 a \u017ei\u0165 zdravo, niekedy to hrani\u010d\u00ed s nad\u013eudsk\u00fdm v\u00fdkonom. Vidina zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu sa neraz \u010dasom rozpl\u00fdva. Nehovoriac o tom, \u017ee tento re\u017eim sa be\u017ene odr\u00e1\u017ea aj na postupnom n\u00e1raste telesnej hmotnosti. Aj tak v\u0161ak nie je nemo\u017en\u00e9 dosta\u0165 svoj stravovac\u00ed re\u017eim pri pr\u00e1ci na no\u010dn\u00e9 zmeny pod kontrolu. Ke\u010f sa v\u00e1m to podar\u00ed, va\u0161e telo a zdravie sa v\u00e1m po\u010fakuj\u00fa.<\/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=\"Preco_je_pri_praci_na_zmeny_dolezite_mat_vyzivu_pod_kontrolou\"><\/span>Pre\u010do je pri pr\u00e1ci na zmeny d\u00f4le\u017eit\u00e9 ma\u0165 v\u00fd\u017eivu pod kontrolou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00ed z v\u00e1s, ktor\u00ed pracuj\u00fa na zmeny ur\u010dite vedia, \u017ee nie je jednoduch\u00e9 sk\u013abi\u0165 tento pracovn\u00fd re\u017eim so zdrav\u00fdm stravovan\u00edm. Pr\u00e1ca, v ktorej sa striedaj\u00fa rann\u00e9 a poobedn\u00e9 zmeny, neb\u00fdva z poh\u013eadu v\u00fd\u017eivy problematick\u00e1. Hovor\u00edme v\u0161ak najm\u00e4 o <strong>dvojzmennej \u010di trojzmennej prev\u00e1dzke, <\/strong>ktorej s\u00fa\u010das\u0165ou s\u00fa<strong> no\u010dn\u00e9 zmeny<\/strong> (pr\u00edpadne pr\u00e1ca iba v noci). Pr\u00e1ve tomuto pracovn\u00e9mu nasadeniu sa budeme v dne\u0161nom \u010dl\u00e1nku venova\u0165, preto\u017ee so sebou nesie tie najv\u00e4\u010d\u0161ie v\u00fd\u017eivov\u00e9 tr\u00e1penia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravideln\u00e1 pr\u00e1ca v noci je toti\u017e typick\u00e1 mnoh\u00fdmi nepr\u00edjemnos\u0165ami, a v\u00e4\u010d\u0161inou je skr\u00e1tka celkom probl\u00e9m \u017ei\u0165 zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom. Re\u017eim je pr\u00edli\u0161 <strong>premenliv\u00fd <\/strong>a <strong>nepravideln\u00fd, <\/strong>pri\u010dom s\u00fa navy\u0161e <strong>poru\u0161ovan\u00e9 prirodzen\u00e9 biorytmy n\u00e1\u0161ho tela. <\/strong>Pr\u00edroda to zariadila tak, \u017ee sme evolu\u010dne nastaven\u00ed na <strong>sp\u00e1nok v noci <\/strong>a <strong>bdenie v priebehu d\u0148a.<\/strong> Ke\u010f je t\u00e1to potreba dlhodobo naru\u0161en\u00e1, telo d\u00e1va svoju nespokojnos\u0165 najavo nielen <strong>\u00fanavou <\/strong>a pocitom<strong> nedostatku energie, <\/strong>ale aj komplexn\u00fdmi<strong> zdravotn\u00fdmi probl\u00e9mami.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de skuto\u010dne nejde len o banalitu, m\u00f4\u017eeme vidie\u0165 v mno\u017estve \u0161t\u00fadi\u00ed, ktor\u00e9 hovoria o <strong>vy\u0161\u0161om riziku vzniku r\u00f4znych ochoren\u00ed u \u013eud\u00ed pracuj\u00facich na no\u010dn\u00e9 zmeny.<\/strong> Ukazuje sa vy\u0161\u0161ia pravdepodobnos\u0165 probl\u00e9mov so <strong>sp\u00e1nkom<\/strong> \u010di <strong>tr\u00e1ven\u00edm, psychick\u00fdch ochoren\u00ed, kardiovaskul\u00e1rnych \u0165a\u017ekost\u00ed, n\u00e1dorov\u00fdch ochoren\u00ed<\/strong> \u010di dokonca <strong>ochoren\u00ed \u017eensk\u00e9ho reproduk\u010dn\u00e9ho syst\u00e9mu.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[2]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg\" alt=\"jed\u00e1lni\u010dek pri pr\u00e1ci na no\u010dn\u00e9 zmeny\" class=\"wp-image-478852\" style=\"width:843px;height:563px\" title=\"jed\u00e1lni\u010dek pri pr\u00e1ci na no\u010dn\u00e9 zmeny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-2048x1367.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=\"Co_su_cirkadianne_rytmy_a_ako_ich_ovplyvnuju_nocne_zmeny\"><\/span>\u010co s\u00fa cirkadi\u00e1nne rytmy a ako ich ovplyv\u0148uj\u00fa no\u010dn\u00e9 zmeny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biorytmami naz\u00fdvame procesy v organizme, ktor\u00e9 sa pravidelne cyklicky opakuj\u00fa a \u010dastokr\u00e1t s\u00fa prisp\u00f4soben\u00e9 faktorom okolit\u00e9ho prostredia. Ide teda o ur\u010dit\u00e9 <strong>biologick\u00e9 hodiny, <\/strong>ktor\u00e9 sa to\u010dia aj pod\u013ea dejov prebiehaj\u00facich mimo n\u00e1s. Najzn\u00e1mej\u0161ie s\u00fa tzv. <strong>cirkadi\u00e1nne rytmy, <\/strong>ktor\u00e9 sa <strong>opakuj\u00fa denne, <\/strong>a s\u00fa ovplyv\u0148ovan\u00e9 <strong>striedan\u00edm d\u0148a a noci. <\/strong>Z poh\u013eadu evol\u00facie sme teda nastaven\u00ed tak, \u017ee je pre n\u00e1s zdrav\u00e9<strong> v noci spa\u0165<\/strong> a <strong>cez de\u0148 bdie\u0165. <\/strong>To je vidite\u013en\u00e9 aj na fyziologick\u00fdch procesoch n\u00e1\u0161ho tela. V z\u00e1vislosti od striedania d\u0148a a noci napr\u00edklad kol\u00edsaj\u00fa hladiny niektor\u00fdch horm\u00f3nov, men\u00ed sa telesn\u00e1 teplota \u010di v\u00fdkonnos\u0165 tr\u00e1viaceho traktu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pr\u00e1ci na no\u010dn\u00e9 zmeny s\u00fa v\u0161ak prirodzen\u00e9 cirkadi\u00e1nne rytmy naru\u0161en\u00e9, \u010do sa m\u00f4\u017ee prejavi\u0165 zv\u00fd\u0161en\u00fdm rizikom prepuknutia spom\u00ednan\u00fdch zdravotn\u00fdch \u0165a\u017ekost\u00ed. Preto je o to d\u00f4le\u017eitej\u0161ie dba\u0165 o zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl v podobe dobre zostaven\u00e9ho jed\u00e1lni\u010dka, pohybovej aktivity a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oddychu<\/a>. Hoci je to pri no\u010dn\u00fdch zmen\u00e1ch komplikovan\u00e9 a n\u00e1ro\u010dn\u00e9, ale ide o faktor, ktor\u00fd dok\u00e1\u017eeme ovplyvni\u0165, a m\u00f4\u017ee n\u00e1m tak pom\u00f4c\u0165 zmierni\u0165 negat\u00edvne dopady no\u010dn\u00fdch zmien na na\u0161e telo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"33496,28082,8805,45292,41284,30248,9061,54673,54646,60667,39070,38920,62824,54931,5331,5968,47731,65032,35542,59179\" ><\/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=\"Ako_sa_stravovat_zdravo_pri_praci_na_nocne_zmeny\"><\/span>Ako sa stravova\u0165 zdravo pri pr\u00e1ci na no\u010dn\u00e9 zmeny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby bol v\u00e1\u0161 stravovac\u00ed re\u017eim spr\u00e1vny a z\u00e1rove\u0148 ste ho dok\u00e1zali sk\u013abi\u0165 s no\u010dn\u00fdmi zmenami, je potrebn\u00e9 ma\u0165 pod kontrolou nieko\u013eko d\u00f4le\u017eit\u00fdch faktorov. Ktor\u00e9 to s\u00fa?&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pravidelnos\u0165 denn\u00fdch jed\u00e1l<\/h3>\n\n\n\n<p>Zdrav\u00e1 strava \u010dastokr\u00e1t stoj\u00ed a pad\u00e1 na<strong> pravidelnosti. <\/strong>\u00daspech tak m\u00f4\u017ee z\u00e1visie\u0165 od toho, \u010di zvl\u00e1dnete jes\u0165 <strong>opakovane podobn\u00e9 mno\u017estvo denn\u00fdch jed\u00e1l zhruba v rovnak\u00fa denn\u00fa dobu. <\/strong>Bez toho je toti\u017e pomerne n\u00e1ro\u010dn\u00e9 predch\u00e1dza\u0165 hladu a <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chutiam na sladk\u00e9<\/a> \u010di zvl\u00e1da\u0165 kontrolova\u0165 celkov\u00fd denn\u00fd kalorick\u00fd pr\u00edjem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 chyby v pravidelnosti mo\u017eno rob\u00edte?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jed\u00e1vate pr\u00edli\u0161 \u010dasto.<\/strong> No\u010dn\u00e9 zmeny s\u00fa toti\u017e typicky sprev\u00e1dzan\u00e9 v\u00e4\u010d\u0161\u00edm <strong>hladom <\/strong>\u010di <strong>chu\u0165ou na sladk\u00e9. <\/strong>\u010ciasto\u010dne za to m\u00f4\u017ee rozhoden\u00fd sp\u00e1nkov\u00fd re\u017eim. Pri \u0148om toti\u017e doch\u00e1dza k<strong> zmen\u00e1m v hladin\u00e1ch horm\u00f3nov, <\/strong>ktor\u00e9 n\u00e1\u0161mu mozgu oznamuj\u00fa hlad (grel\u00edn) a s\u00fdtos\u0165 (lept\u00edn). V\u00fdsledkom tak m\u00f4\u017ee by\u0165 <strong>nadmern\u00fd kalorick\u00fd pr\u00edjem. <\/strong>Jedlom, a to najm\u00e4 t\u00fdm pln\u00fdm cukru, tie\u017e be\u017ene<strong> zah\u00e1\u0148ame \u00fanavu,<\/strong> preto\u017ee n\u00e1m poskytuje okam\u017eit\u00fd pr\u00edsun energie. <span class=\"tadv-color\" style=\"color:#ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Opa\u010dn\u00fdm probl\u00e9mom je, ke\u010f <strong>jedlo v noci zbyto\u010dne<\/strong> <strong>vynech\u00e1vate. <\/strong>\u010ci u\u017e za to m\u00f4\u017ee presved\u010denie, \u017ee je to tak spr\u00e1vne alebo nedostatok \u010dasu, nie je to v poriadku. Cielen\u00e9 odopieranie si denn\u00fdch jed\u00e1l nie je v\u00e4\u010d\u0161inou dobr\u00fd n\u00e1pad. M\u00f4\u017ee v\u00e1s toti\u017e sk\u00f4r \u010di nesk\u00f4r dobehn\u00fa\u0165 vo forme<strong> ve\u013ek\u00e9ho hladu<\/strong> \u010di <strong>chut\u00ed na sladk\u00e9. <\/strong>V tak\u00fdchto pr\u00edpadoch toti\u017e typicky<strong> <\/strong>zjeme v\u0161etko, \u010do n\u00e1m pr\u00edde pod ruku. Nedostato\u010dn\u00fd kalorick\u00fd pr\u00edjem je navy\u0161e dokonal\u00fdm receptom na <strong>\u00fanavu, <\/strong>ktor\u00fa po\u010das no\u010dnej zmeny pravdepodobne nechcete e\u0161te viac zvy\u0161ova\u0165. Ke\u010f v noci pracujete, jedlo skr\u00e1tka potrebujete.<\/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\">Ako to robi\u0165 spr\u00e1vne?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Potrebujete n\u00e1js\u0165 <strong>kompromis <\/strong>medzi nadmern\u00fdm mno\u017estvom jed\u00e1l a naopak ich pr\u00edli\u0161 n\u00edzkou frekvenciou.&nbsp;<\/li>\n\n\n\n<li>D\u00f4le\u017eit\u00e9 je napl\u00e1nova\u0165 si jedlo tak, aby sa zhodovalo s <strong>prest\u00e1vkami, <\/strong>ktor\u00e9 si v pr\u00e1ci m\u00f4\u017eete dovoli\u0165. <strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>Stanovte si <strong>po\u010det jed\u00e1l, <\/strong>ktor\u00e9 si v pr\u00e1ci doprajete, ako aj ich <strong>pribli\u017en\u00fd \u010das.&nbsp;<\/strong><\/li>\n\n\n\n<li>Tento re\u017eim sa sna\u017ete opakovane dodr\u017eiava\u0165, aby ste dali v\u00e1\u0161mu telu \u0161ancu<strong> zvykn\u00fa\u0165 si.<\/strong><\/li>\n\n\n\n<li>De\u0148, ktor\u00fd zah\u0155\u0148a no\u010dn\u00fa zmenu, by mal klasicky obsahova\u0165 <strong>3 hlavn\u00e9 denn\u00e9 jedl\u00e1. <\/strong>Dajte si ich pred<strong> za\u010diatkom zmeny <\/strong>(napr. ve\u010der o 21 hod)<strong>, na jej konci <\/strong>(cca 5:30 &#8211; 6 hod r\u00e1no)<strong> <\/strong>a n\u00e1sledne <strong>po zobuden\u00ed <\/strong>(cca 15 &#8211; 16 hod poobede).&nbsp;<\/li>\n\n\n\n<li>Hlavn\u00e9 jedl\u00e1 dopl\u0148te o <strong>2 &#8211; 3 desiate<\/strong>.<strong> <\/strong>Dve z nich si dajte po\u010das no\u010dnej zmeny a tretia sa m\u00f4\u017ee hodi\u0165 v priebehu ve\u010dera, napr\u00edklad zhruba o 19. hod (z\u00e1le\u017e\u00ed na va\u0161om pocite hladu).<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg\" alt=\"pravidelnos\u0165 v jed\u00e1lni\u010dku\" class=\"wp-image-478871\" style=\"width:843px;height:562px\" title=\"pravidelnos\u0165 v jed\u00e1lni\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Pr\u00edprava a pl\u00e1novanie jedla<\/h3>\n\n\n\n<p>Ak prenech\u00e1vame svoj jed\u00e1lni\u010dek<strong> osudu a n\u00e1hode, <\/strong>nielen<strong> <\/strong>spom\u00ednan\u00e1 pravidelnos\u0165 sa ve\u013emi \u0165a\u017eko dodr\u017eiava. V pracovnom prostred\u00ed m\u00f4\u017ee by\u0165 celkom probl\u00e9m zaobstara\u0165 si zdrav\u00e9 a vyv\u00e1\u017een\u00e9 jedlo. Ak si jedlo nevezmete z domu, \u010dastokr\u00e1t v\u00e1m tak nezost\u00e1va ni\u010d in\u00e9, len siahnu\u0165 po tom, \u010do je k dispoz\u00edcii. Be\u017enou vo\u013ebou s\u00fa tak su\u0161ienky z automatu \u010di bagety z miestneho bufetu, rovnako ako mno\u017estvo r\u00f4znych jed\u00e1l typu <em>fast food<\/em>. A to m\u00f4\u017ee by\u0165 jedn\u00fdm z kame\u0148ov \u00farazu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 chyby mo\u017eno rob\u00edte?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nem\u00e1te \u017eiadny pl\u00e1n,<\/strong> ktor\u00fd by v\u00e1m u\u013eah\u010dil dodr\u017eovanie zdrav\u00e9ho stravovacieho re\u017eimu.<\/li>\n\n\n\n<li>Jedlo si <strong>nepripravujete dopredu.<\/strong><\/li>\n\n\n\n<li>Nad jedlom prem\u00fd\u0161\u013eate a\u017e vtedy,<strong> ke\u010f za\u010dnete c\u00edti\u0165 hlad.<\/strong><\/li>\n\n\n\n<li>Ke\u010f ste hladn\u00ed, siahnete po tom, \u010do je ako prv\u00e9 k dispoz\u00edcii.<\/li>\n\n\n\n<li>Jedlo si v pr\u00e1ci kupujete v bufetoch \u010di automatoch.<\/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\">Ako to robi\u0165 spr\u00e1vne?<\/h4>\n\n\n\n<p>Z\u00e1kladom \u00faspechu je <strong>by\u0165 pripraven\u00fd. <\/strong>Preto v\u00e1s mo\u017eno neprekvap\u00ed, \u017ee ide\u00e1lne je jedlo <strong>pl\u00e1nova\u0165 a chysta\u0165 dopredu. <\/strong>Ke\u010f si zoberiete do pr\u00e1ce svoju <a href=\"https:\/\/gymbeam.sk\/blog\/co-by-mala-obsahovat-vyvazena-desiata-a-cim-nahradit-kaloricke-snacky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlastn\u00fa desiatu<\/a>, nebudete musie\u0165 siahnu\u0165 po \u010dokol\u00e1de \u010di bagete z automatu. Budete tak ma\u0165 pod kontrolou, ko\u013eko energie a ak\u00e9 \u017eiviny do seba d\u00e1vate. Na ak\u00e9 kroky nezabudn\u00fa\u0165?<\/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>Jed\u00e1lni\u010dek si napl\u00e1nujte zhruba na <strong>nieko\u013eko dn\u00ed dopredu,<\/strong> ide\u00e1lne na<strong> cel\u00fd t\u00fd\u017ede\u0148.&nbsp;<\/strong><\/li>\n\n\n\n<li>Urobte si <strong>zoznam potrebn\u00fdch potrav\u00edn<\/strong> a vyrazte na <strong>n\u00e1kup.<\/strong><\/li>\n\n\n\n<li>Navarte si na<strong> nieko\u013eko dn\u00ed dopredu. <\/strong>Pustite sa do pr\u00edpravy jedla napr\u00edklad v stredu a nede\u013eu a po\u010das zvy\u0161n\u00fdch dn\u00ed m\u00f4\u017eete len bra\u0165 z nachystan\u00fdch z\u00e1sob.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Krabi\u010dkujte<\/strong><\/a><strong>. <\/strong>\u010coko\u013evek si nachyst\u00e1te, m\u00f4\u017eete so sebou zbali\u0165 do <a href=\"https:\/\/gymbeam.sk\/doza-na-jedlo-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">krabi\u010dky<\/a>.<\/li>\n\n\n\n<li>Nezabudnite zbali\u0165 aj <strong>desiate. <\/strong>Ide\u00e1lne by ste mali ma\u0165 <strong>2 mal\u00e9 jedl\u00e1 v priebehu jednej no\u010dnej zmeny.<\/strong><\/li>\n\n\n\n<li>Na desiatu sa hodia kusov\u00e9 mlie\u010dne v\u00fdrobky, ako je napr\u00edklad <strong>jogurt, kef\u00edrov\u00e9<\/strong> \u010di <strong>acidofiln\u00e9 mlieko<\/strong> alebo<strong> skyr. <\/strong>K nim je vhodn\u00e9 \u010derstv\u00e9 alebo <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\" target=\"_blank\" rel=\"noreferrer noopener\">lyofilizovan\u00e9 ovocie<\/a> \u010di hrs\u0165 <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechov<\/a>. Dobrou vo\u013ebou s\u00fa aj r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00e9 ty\u010dinky<\/a>, <a href=\"https:\/\/gymbeam.sk\/proteinove-cipsy-a-krekry\" target=\"_blank\" rel=\"noreferrer noopener\">krekry<\/a> a zauj\u00edmav\u00fdm variantom m\u00f4\u017ee by\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/susene-maso\" target=\"_blank\" rel=\"noreferrer noopener\">su\u0161en\u00e9 m\u00e4so<\/a>. <\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee nest\u00edhate jes\u0165, v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj <a href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00fd pr\u00e1\u0161ok<\/a> \u010di napr\u00edklad doplnok v\u00fd\u017eivy s obsahom <a href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexnej zmesi \u017eiv\u00edn<\/a>.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1124x749.jpg\" alt=\"pl\u00e1novanie jedla a krabi\u010dkovanie\" class=\"wp-image-478889\" style=\"width:843px;height:562px\" title=\"pl\u00e1novanie jedla a krabi\u010dkovanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. V\u00fdber potrav\u00edn<\/h3>\n\n\n\n<p>Nie v\u017edy je jednoduch\u00e9 posklada\u0165 si spr\u00e1vny jed\u00e1lni\u010dek, ke\u010f ste odk\u00e1zan\u00ed na to, \u010do si m\u00f4\u017eete k\u00fapi\u0165 v pr\u00e1ci. Pr\u00e1ve preto je d\u00f4le\u017eit\u00e1 u\u017e spom\u00ednan\u00e1 <strong>pr\u00edprava <\/strong>a<strong> pl\u00e1novanie.<\/strong> Aby v\u0161ak mali tieto \u010dinnosti ten spr\u00e1vny efekt, mus\u00edte vedie\u0165, \u010do si vybra\u0165 a nachysta\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 chyby mo\u017eno rob\u00edte pri v\u00fdbere potrav\u00edn?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Siahnete po potravin\u00e1ch z automatu, fast foode alebo si doprajete croissant, \u0161i\u0161ku \u010di in\u00e9 sladk\u00e9 jemn\u00e9 pe\u010divo.&nbsp;<\/li>\n\n\n\n<li>Vyber\u00e1te <strong>vysokoenergetick\u00e9 potraviny<\/strong> pln\u00e9 <strong>cukru <\/strong>a <strong>tuku,<\/strong> ktor\u00e9 maj\u00fa <strong>minim\u00e1lnu v\u00fd\u017eivov\u00fa hodnotu.&nbsp;<\/strong><\/li>\n\n\n\n<li>Zab\u00fadate na potraviny s dostato\u010dn\u00fdm obsahom<strong> bielkov\u00edn, <\/strong>ako s\u00fa mlie\u010dne v\u00fdrobky, \u0161unka, vajcia a pod.<\/li>\n\n\n\n<li>Zanedb\u00e1vate pr\u00edjem <strong>vl\u00e1kniny <\/strong>vo forme celozrnn\u00fdch potrav\u00edn, zeleniny \u010di ovocia.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161etky tieto nedostatky m\u00f4\u017eu by\u0165 d\u00f4vodom za\u010darovan\u00e9ho kruhu, kedy<strong> hlad, \u00fanava<\/strong> \u010di <strong>chu\u0165 na sladk\u00e9 <\/strong>ved\u00fa k e\u0161te v\u00e4\u010d\u0161ej potrebe sladkost\u00ed a \u010fal\u0161\u00edch nevhodn\u00fdch potrav\u00edn.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako to robi\u0165 spr\u00e1vne?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vyh\u00fdbajte sa <strong>cukrovink\u00e1m, jemn\u00e9mu pe\u010divu <\/strong>a <strong>sladk\u00fdm n\u00e1pojom. <\/strong>Tie v\u00e1m s\u00edce dodaj\u00fa okam\u017eit\u00fd pr\u00edval energie vo forme cukru a tuku, ale t\u00e1 po chv\u00edli vyprch\u00e1. V\u00fdsledkom je \u010dastokr\u00e1t len \u010fal\u0161ia potreba siahnu\u0165 znova po podobnej potravine.&nbsp;<\/li>\n\n\n\n<li>Svoj jed\u00e1lni\u010dek postavte na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkovin\u00e1ch<\/a> a komplexn\u00fdch <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidoch<\/a> s dostato\u010dn\u00fdm zast\u00fapen\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdch tukov<\/a>. Tieto \u017eiviny toti\u017e zabezpe\u010dia, \u017ee sa budete c\u00edti\u0165 s\u00fdtej\u0161\u00ed a je omnoho men\u0161ia pravdepodobnos\u0165, \u017ee v\u00e1s bude prepada\u0165 hlad a chu\u0165 na sladk\u00e9.&nbsp;<\/li>\n\n\n\n<li>Nezabudnite si zbali\u0165 so sebou krabi\u010dku<strong> zeleniny. <\/strong>To je toti\u017e skvel\u00e1 potravina, ktor\u00e1 m\u00e1 minim\u00e1lnu kalorick\u00fa hodnotu, zapln\u00ed \u017eal\u00fadok a pom\u00e1ha s udr\u017ean\u00edm pocitu s\u00fdtosti.<\/li>\n\n\n\n<li>Viac o tom, ako si zostavi\u0165 zdrav\u00fd jed\u00e1lni\u010dek v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/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\">Ktor\u00e9 potraviny vybera\u0165 a ktor\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Vhodn\u00e9 potraviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Menej vhodn\u00e9 potraviny<\/center><\/th><\/tr><\/thead><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>biely jogurt, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvaroh<\/a>, skyr, kef\u00edrov\u00e9 mlieko, acidofiln\u00e9 mlieko, cmar, cottage syr, tvrd\u00fd syr, mozzarella, <a aria-label=\" (opens in a new tab)\" href=\"\/\/gymbeam.sk\/sardinky-v-olivovom-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniak v konzerve<\/a>, \u0161unka s vysok\u00fdm obsahom m\u00e4sa, vajcia uvaren\u00e9 na tvrdo, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, ovocie, celozrnn\u00e9 pe\u010divo, kn\u00e4ckebroty, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">obiln\u00e9 ka\u0161e<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-proteinove-cestoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">, cestoviny<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">, prote\u00ednov\u00e9 ty\u010dinky<\/a>, su\u0161en\u00e9 m\u00e4so, orechy&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrovinky (\u010dokol\u00e1dov\u00e9 ty\u010dinky, su\u0161ienky a pod.),  jemn\u00e9 pe\u010divo (croissanty, z\u00e1viny a pod.),bagety pln\u00e9 dresingov a majon\u00e9zy, ochuten\u00e9 mlie\u010dne v\u00fdrobky, sladen\u00e9 n\u00e1poje, <em>fast food<\/em>, sal\u00e1my a in\u00e9 tu\u010dn\u00e9 \u00fadeniny<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg\" alt=\"spr\u00e1vny v\u00fdber potrav\u00edn\" class=\"wp-image-478905\" style=\"width:843px;height:562px\" title=\"spr\u00e1vny v\u00fdber potrav\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Pitn\u00fd re\u017eim<\/h3>\n\n\n\n<p>Pocit<strong> \u00fanavy <\/strong>a <strong>v\u00fdkonnos\u0165 <\/strong>sa neodv\u00edja iba od v\u00fd\u017eivy, ale d\u00f4le\u017eit\u00fa rolu hr\u00e1 aj <strong>mno\u017estvo <\/strong>a <strong>kvalita prijat\u00fdch tekut\u00edn.<\/strong> Za pocitom nedostatku energie sa toti\u017e pokojne m\u00f4\u017ee skr\u00fdva\u0165 napr\u00edklad mierna <strong>dehydrat\u00e1cia organizmu. <\/strong>Pitn\u00fd re\u017eim tak hr\u00e1 d\u00f4le\u017eit\u00fa rolu v tom, ako sa budete po\u010das no\u010dnej zmeny c\u00edti\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 chyby v pitnom re\u017eime mo\u017eno rob\u00edte?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nepijete dostato\u010dn\u00e9 mno\u017estvo tekut\u00edn. <\/strong>To je v\u0161eobecne be\u017en\u00fdm probl\u00e9mom, ktor\u00fd pracovn\u00e9 nasadenie \u010dastokr\u00e1t e\u0161te zn\u00e1sobuje. Be\u017ene sa toti\u017e st\u00e1va, \u017ee si na pitie jednoducho <strong>nespomenieme <\/strong>alebo ho<strong> zanedb\u00e1vame,<\/strong> preto\u017ee <strong>nepoci\u0165ujeme sm\u00e4d.<\/strong> Ke\u010f je to aj v\u00e1\u0161 pr\u00edpad, mali by ste spozornie\u0165, preto\u017ee<strong> ch\u00fdbaj\u00faci pocit sm\u00e4du neznamen\u00e1, \u017ee nepotrebujete pi\u0165.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Nevyber\u00e1te tie spr\u00e1vne tekutiny.<\/strong> Najv\u00e4\u010d\u0161\u00edm kame\u0148om \u00farazu je pitie sladen\u00fdch n\u00e1pojov. Tie v\u00e1m v\u010faka obsahu <strong>jednoduch\u00e9ho cukru <\/strong>s\u00edce okam\u017eite dodaj\u00fa energiu, ale o chv\u00ed\u013eu budete pravdepodobne potrebova\u0165 <strong>\u010fal\u0161iu n\u00e1lo\u017e.<\/strong> Cukor toti\u017e <strong>r\u00fdchlo zv\u00fd\u0161i hladinu cukru v krvi <\/strong>(glyk\u00e9miu), ktor\u00fa sprev\u00e1dza ten zn\u00e1my pr\u00edjemn\u00fd pocit \u201enakopnutia\u201c. \u010c\u00edm r\u00fdchlej\u0161ie v\u0161ak glyk\u00e9mia st\u00fapne, t\u00fdm r\u00fdchlej\u0161ie kles\u00e1 a tento pokles naopak sprev\u00e1dza pocit \u00fanavy, nedostatku energie \u010di chute na sladk\u00e9.<\/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\">Ako to robi\u0165 spr\u00e1vne?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pite dostato\u010dn\u00e9 mno\u017estvo tekut\u00edn<\/strong> aj po\u010das no\u010dnej zmeny. Potrebujete ich toti\u017e na udr\u017eanie v\u00fdkonnosti v priebehu noci.<\/li>\n\n\n\n<li>Pod\u013ea <strong>EFSA <\/strong>(Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) by mali mu\u017ei aj \u017eeny denne prija\u0165 <strong>minim\u00e1lne 2 l tekut\u00edn.<\/strong> In\u00e9 odpor\u00fa\u010danie hovor\u00ed, \u017ee by sme mali denne prija\u0165 <strong>30 &#8211; 45 ml tekut\u00edn \/ kg telesnej hmotnosti. <\/strong>Potreba tekut\u00edn sa zvy\u0161uje fyzickou aktivitou \u010di n\u00e1ro\u010dn\u00fdmi klimatick\u00fdmi podmienkami. <span class=\"tadv-color\" style=\"color:#ff6600\">[5]<\/span><\/li>\n\n\n\n<li>V pr\u00e1ci po\u010das no\u010dnej zmeny tak majte nachystan\u00fa ide\u00e1lne minim\u00e1lne <strong>litrov\u00fa <\/strong><a href=\"https:\/\/gymbeam.sk\/sportove-flase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>f\u013ea\u0161u <\/strong><\/a><strong>alebo d\u017eb\u00e1n.&nbsp;<\/strong><\/li>\n\n\n\n<li>Tekutiny majte<strong> na o\u010diach, <\/strong>aby ste nezab\u00fadali pi\u0165. Niekto si r\u00e1d nastavuje <strong>bud\u00edk <\/strong>\u010di <strong>\u010dasova\u010d, <\/strong>ktor\u00e9 mu pravideln\u00fd pitn\u00fd re\u017eim pripom\u00ednaj\u00fa.&nbsp;<\/li>\n\n\n\n<li>Z\u00e1kladom pitn\u00e9ho re\u017eimu by mala by\u0165 <strong>voda, miner\u00e1lky<\/strong> \u010di napr\u00edklad nesladen\u00e9 <a href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daje<\/a>. Na spestrenie si m\u00f4\u017eete dopria\u0165 aj limon\u00e1dy \u010di miner\u00e1lne vody ochuten\u00e9 sladidlami. Vodu si tie\u017e m\u00f4\u017eete dochuti\u0165 aj sami, napr\u00edklad citr\u00f3nom \u010di bylinkami.<\/li>\n\n\n\n<li>Vyh\u00fdbajte sa <strong>energetick\u00fdm n\u00e1pojom.&nbsp;<\/strong><\/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\">Ktor\u00e9 n\u00e1poje s\u00fa vhodn\u00e9 a ktor\u00e9 vynecha\u0165?<\/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\"><center>Vhodn\u00e9 n\u00e1poje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Nevhodn\u00e9 n\u00e1poje<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010dist\u00e1 voda, jemne perliv\u00e9 miner\u00e1lne vody, nesladen\u00e9 \u010daje, voda ochuten\u00e1 bylinkami, citr\u00f3nom, lesn\u00fdm ovoc\u00edm a pod.&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00e1poje sladen\u00e9 cukrom, energetick\u00e9 n\u00e1poje, alkoholick\u00e9 n\u00e1poje<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg\" alt=\"pitn\u00fd re\u017eim\" class=\"wp-image-478923\" style=\"width:843px;height:562px\" title=\"pitn\u00fd re\u017eim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ako je to s k\u00e1vou? Je vhodn\u00e1 na no\u010dn\u00fa zmenu?&nbsp;&nbsp;<\/h4>\n\n\n\n<p>V\u00e4\u010d\u0161ina z n\u00e1s si svoj de\u0148 bez <a href=\"https:\/\/gymbeam.sk\/brazilska-kava-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1vy<\/a> nedok\u00e1\u017ee predstavi\u0165. Nielen\u017ee milujeme jej chu\u0165, ale zachra\u0148uje n\u00e1s, ke\u010f potrebujeme nabudi\u0165 a prebra\u0165 sa k \u017eivotu. Ke\u010f\u017ee no\u010dn\u00e9 zmeny id\u00fa be\u017ene ruku v ruke s \u00fanavou, je prirodzen\u00e9, \u017ee m\u00f4\u017eete ma\u0165 tendencie siaha\u0165 pravidelne po tomto n\u00e1poji.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00fd dospel\u00fd \u010dlovek si m\u00f4\u017ee denne dopria\u0165 <strong>400 mg kofe\u00ednu,<\/strong> \u010do zodpoved\u00e1 zhruba<strong> 4 &#8211; 5 \u0161\u00e1lkam k\u00e1vy <\/strong>(z\u00e1le\u017e\u00ed v\u0161ak na mno\u017estve kofe\u00ednu v konkr\u00e9tnom n\u00e1poji). Preto by sa dalo predpoklada\u0165, \u017ee toto pote\u0161enie si m\u00f4\u017eeme dopria\u0165 kedyko\u013evek sa n\u00e1m zachce. To v\u0161ak nie je dobr\u00fd n\u00e1pad, preto\u017ee kofe\u00edn m\u00f4\u017ee ma\u0165 <strong>negat\u00edvny \u00fa\u010dinok na n\u00e1\u0161 sp\u00e1nok.<\/strong> Telu toti\u017e trv\u00e1 priemerne a\u017e okolo<strong> 4 &#8211; 6 hod\u00edn, <\/strong>k\u00fdm sa tejto l\u00e1tky \u00faplne zbav\u00ed. Pomal\u00fdm metaboliz\u00e1torom kofe\u00ednu to m\u00f4\u017ee trva\u0165 aj dlh\u0161ie. Ak si teda doprajete k\u00e1vu chv\u00ed\u013eu pred za\u013eahnut\u00edm, m\u00f4\u017ee ma\u0165 na svedom\u00ed zn\u00ed\u017een\u00fa kvalitu v\u00e1\u0161ho sp\u00e1nku. <span class=\"tadv-color\" style=\"color:#ff6600\">[4,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ca na no\u010dn\u00e9 zmeny je be\u017ene spojen\u00e1 z nedostato\u010dn\u00fdm \u010di nekvalitn\u00fdm sp\u00e1nkom, preto by bola \u0161koda, aby ste si ho e\u0161te \u010falej zhor\u0161ovali k\u00e1vou a kofe\u00ednom. K\u00e1vu je tak vhodn\u00e9 si dopria\u0165 na <strong>za\u010diatku <\/strong>no\u010dnej zmeny. Ak si d\u00e1te k\u00e1vu zhruba okolo jeden\u00e1stej hodiny ve\u010der, va\u0161e telo bude ma\u0165 priestor zbavi\u0165 sa kofe\u00ednu do tej doby, kedy r\u00e1no za\u013eahnete do postele.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e9 \u00fa\u010dinky m\u00e1 nedostato\u010dn\u00fd pitn\u00fd re\u017eim na telo v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nok s\u00edce nie je na prv\u00fd poh\u013ead v\u00fd\u017eivov\u00fd probl\u00e9m. Ak v\u0161ak nie je sp\u00e1nkov\u00fd re\u017eim v poriadku, \u010dastokr\u00e1t m\u00e1 na svedom\u00ed pr\u00e1ve r\u00f4zne komplik\u00e1cie v stravovacom re\u017eime. Aby ste si dok\u00e1zali udr\u017ea\u0165 zdrav\u00fa stravu, je tak prakticky nevyhnutn\u00e9 ma\u0165 svoj sp\u00e1nok <strong>pod kontrolou. <\/strong>Aj tentokr\u00e1t plat\u00ed, \u017ee ak pracujete na no\u010dn\u00e9 zmeny, sp\u00e1nok si vy\u017eaduje e\u0161te o nie\u010do v\u00e4\u010d\u0161iu&nbsp; pozornos\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Sp\u00e1nkov\u00fd re\u017eim<\/h3>\n\n\n\n<p>Sp\u00e1nok s\u00edce nie je na prv\u00fd poh\u013ead v\u00fd\u017eivov\u00fd probl\u00e9m. Ak v\u0161ak nie je sp\u00e1nkov\u00fd re\u017eim v poriadku, \u010dastokr\u00e1t m\u00e1 na svedom\u00ed pr\u00e1ve r\u00f4zne komplik\u00e1cie v stravovacom re\u017eime. Aby ste si dok\u00e1zali udr\u017ea\u0165 zdrav\u00fa stravu, je tak prakticky nevyhnutn\u00e9 ma\u0165 svoj sp\u00e1nok <strong>pod kontrolou. <\/strong>Aj tentokr\u00e1t plat\u00ed, \u017ee ak pracujete na no\u010dn\u00e9 zmeny, sp\u00e1nok si vy\u017eaduje e\u0161te o nie\u010do v\u00e4\u010d\u0161iu&nbsp; pozornos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 chyby v sp\u00e1nkovom re\u017eime mo\u017eno rob\u00edte?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sp\u00e1nok jednoducho <strong>zanedb\u00e1vate. <\/strong>Po no\u010dnej zmene nejdete spa\u0165, ale sledujete telev\u00edziu, obrazovku mobilu alebo po\u010d\u00edta\u010da.<\/li>\n\n\n\n<li>Idete spa\u0165 v\u017edy <strong>v inom \u010dase. <\/strong>Niekedy sa do postele dostanete napr\u00edklad o siedmej, inokedy o \u00f4smej hodine.&nbsp;<\/li>\n\n\n\n<li>Nedb\u00e1te o <strong>sp\u00e1nkov\u00fa hygienu. <\/strong>Sp\u00edte v hluku, pri svetle \u010di napr\u00edklad chv\u00ed\u013eu po vypit\u00ed spom\u00ednanej k\u00e1vy.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd z n\u00e1s vie, \u017ee nedostato\u010dn\u00fd a nekvalitn\u00fd sp\u00e1nok ide ruku v ruke s <strong>\u00fanavou <\/strong>a <strong>zn\u00ed\u017eenou v\u00fdkonnos\u0165ou. <\/strong>Ke\u010f sme nevyspat\u00ed, nechce sa n\u00e1m pracova\u0165, cvi\u010di\u0165 \u010di vlastne celkovo fungova\u0165. Okrem toho m\u00e1 nespr\u00e1vny sp\u00e1nkov\u00fd re\u017eim na svedom\u00ed aj v\u00e4\u010d\u0161ie<strong> v\u00fdkyvy hladu \u010di chut\u00ed na sladk\u00e9. <\/strong>Ide o u\u017e spom\u00ednan\u00e9 zmeny v<strong> hladin\u00e1ch horm\u00f3nov,<\/strong> ktor\u00e9 s\u00fa jeho n\u00e1sledkom. Kv\u00f4li nedostato\u010dn\u00e9mu a nekvalitn\u00e9mu sp\u00e1nku tak m\u00f4\u017eeme poci\u0165ova\u0165 <strong>zmeny v apet\u00edte,<\/strong> ako je <strong>v\u00e4\u010d\u0161\u00ed hlad<\/strong> a<strong> men\u0161\u00ed pocit s\u00fdtosti.<\/strong> Nie je tak prekvapiv\u00e9, \u017ee zl\u00fd sp\u00e1nkov\u00fd re\u017eim m\u00f4\u017ee vies\u0165 k <strong>priberaniu na hmotnosti <\/strong>a vedci ho dlhodobo sp\u00e1jaj\u00fa s <strong>vy\u0161\u0161\u00edm rizikom nadv\u00e1hy a obezity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako to robi\u0165 spr\u00e1vne?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aj pri sp\u00e1nkovom re\u017eime dbajte na <strong>pravidelnos\u0165, <\/strong>aby si telo zvyklo.&nbsp;<\/li>\n\n\n\n<li>Cho\u010fte spa\u0165 <strong>\u010do najsk\u00f4r po pr\u00edchode z pr\u00e1ce.<\/strong><\/li>\n\n\n\n<li>Nesiahajte po mobile ani nezap\u00ednajte telev\u00edziu \u010di po\u010d\u00edta\u010d, ale cho\u010fte hne\u010f spa\u0165.<\/li>\n\n\n\n<li>Po skon\u010den\u00ed no\u010dnej zmeny sa v\u00e1m m\u00f4\u017eu hodi\u0165 <strong>slne\u010dn\u00e9 okuliare,<\/strong> pomocou ktor\u00fdch zn\u00ed\u017eite vystavenie o\u010d\u00ed denn\u00e9mu slne\u010dn\u00e9mu \u017eiareniu.&nbsp;<\/li>\n\n\n\n<li><strong>Podmienky na sp\u00e1nok<\/strong> by mali pripom\u00edna\u0165 tie<strong> no\u010dn\u00e9. <\/strong>Zaobstarajte si<strong> rolety<\/strong> \u010di <strong>zatem\u0148ovacie z\u00e1vesy, <\/strong>ktor\u00e9 v\u00e1m zabezpe\u010dia<strong> tmu. <\/strong>Na to m\u00f4\u017eete pou\u017ei\u0165 aj napr\u00edklad <strong>\u0161krabo\u0161ku na o\u010di.<\/strong><\/li>\n\n\n\n<li><strong>Ticho <\/strong>v\u00e1m pom\u00f4\u017eu privodi\u0165 <strong>\u0161tuple do u\u0161\u00ed.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ak je to mo\u017en\u00e9, nenechajte sa vyru\u0161ova\u0165. Vypnite si telef\u00f3n \u010di poproste rodinu, aby v\u00e1s v hodin\u00e1ch, kedy potrebujete spa\u0165, neru\u0161ili.&nbsp;<\/li>\n\n\n\n<li>Ako posledn\u00e1 pom\u00f4cka sa v\u00e1m m\u00f4\u017eu hodi\u0165 aj <strong>doplnky v\u00fd\u017eivy. <\/strong>Na upokojenie organizmu pred span\u00edm m\u00f4\u017eete oceni\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">valeri\u00e1nu lek\u00e1rsku<\/a>, <a href=\"https:\/\/gymbeam.sk\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandhu<\/a> \u010di ob\u013e\u00faben\u00e9 nootropikum <a href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a>. M\u00f4\u017eete siahnu\u0165 aj po <a href=\"https:\/\/gymbeam.sk\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplexn\u00fdch suplementoch<\/a>, ktor\u00e9 kombinuj\u00fa nieko\u013eko \u00fa\u010dinn\u00fdch l\u00e1tok a prin\u00e1\u0161aj\u00fa tak \u0161ir\u0161\u00ed efekt.&nbsp;<\/li>\n\n\n\n<li>V neposlednom rade v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 u\u017e\u00edvanie <a href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">melaton\u00ednu<\/a>. Ten prispieva k skr\u00e1teniu \u010dasu potrebn\u00e9ho na zaspanie a celkovo m\u00f4\u017ee pom\u00f4c\u0165 s navoden\u00edm fyziologick\u00fdch podmienok, ktor\u00e9 pripom\u00ednaj\u00fa tie no\u010dn\u00e9. <span class=\"tadv-color\" style=\"color:#ff6600\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa detailnej\u0161ie inform\u00e1cie o tom, \u010do pom\u00e1ha k zdrav\u00e9mu sp\u00e1nkov\u00e9mu re\u017eimu, otvorte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/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=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg\" alt=\"zdrav\u00fd sp\u00e1nkov\u00fd re\u017eim\" class=\"wp-image-478940\" style=\"width:843px;height:632px\" title=\"zdrav\u00fd sp\u00e1nkov\u00fd re\u017eim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n.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=\"Ako_konkretne_by_mohol_vyzerat_jeden_den_s_nocnou_zmenou\"><\/span>Ako konkr\u00e9tne by mohol vyzera\u0165 jeden de\u0148 s no\u010dnou zmenou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No\u010dn\u00e9 zmeny v r\u00f4znych profesi\u00e1ch m\u00f4\u017eu vyzera\u0165 celkom odli\u0161ne. Aj tak s\u00fa ale v mnohom podobn\u00e9, a tak by v\u00e1m mohol pom\u00f4c\u0165 v\u0161eobecn\u00fd postup, ktor\u00fd si m\u00f4\u017eete pr\u00edpadne upravi\u0165 pod\u013ea vlastn\u00fdch preferenci\u00ed. Uvedieme si tak pr\u00edklad no\u010dnej zmeny, ktor\u00e1<strong> za\u010d\u00edna o 22 hod. <\/strong>a <strong>kon\u010d\u00ed r\u00e1no o 6 &#8211; 6:30.<\/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>Doma,<strong> asi hodinu<\/strong> pred za\u010diatkom zmeny, si doprajte <strong>ve\u013ek\u00e9 hlavn\u00e9 jedlo.<\/strong> V\u010faka tomu zostanete s\u00fdti e\u0161te pomerne dlho aj po\u010das pracovnej doby.&nbsp;<\/li>\n\n\n\n<li>Toto jedlo by malo by\u0165 <strong>najv\u00e4\u010d\u0161\u00edm jedlom d\u0148a<\/strong> a malo by obsahova\u0165 v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny v podobe <strong>bielkov\u00edn, komplexn\u00fdch sacharidov, zdrav\u00fdch tukov<\/strong> aj<strong> vl\u00e1kniny.<\/strong> Pr\u00edkladom je klasick\u00fd pokrm z m\u00e4sa (\u010di jeho rastlinnej alternat\u00edvy) a pr\u00edlohy, doplnen\u00fd o zeleninu.<\/li>\n\n\n\n<li>V noci si doprajte <strong>2 \u013eah\u0161ie jedl\u00e1.<\/strong> M\u00f4\u017eete siahnu\u0165 po <strong>jogurte s ovoc\u00edm, bielom zakysanom n\u00e1poji s orechami<\/strong> \u010di k\u00fasku <strong>celozrnn\u00e9ho chleba so \u0161unkou, syrom a zeleninou. <\/strong>Hod\u00ed sa aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e1 ty\u010dinka<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjack<\/a><strong> <\/strong>s k\u00faskom <strong>ovocia.<\/strong><\/li>\n\n\n\n<li>Posledn\u00e9 jedlo si doprajte<strong> pred odchodom z pr\u00e1ce <\/strong>\u010di <strong>po pr\u00edchode domov. <\/strong>V\u00fdhodnej\u0161ie je v\u0161ak zvl\u00e1dnu\u0165 ho u\u017e <strong>v pr\u00e1ci <\/strong>(cca o 5:30 &#8211; 6 hod.), preto\u017ee tak d\u00e1te svojmu telu priestor ho <strong>\u010diasto\u010dne str\u00e1vi\u0165 <\/strong>e\u0161te predt\u00fdm, ne\u017e p\u00f4jdete spa\u0165<strong>.<\/strong><\/li>\n\n\n\n<li>Jedlo pred za\u013eahnut\u00edm do postele by malo by\u0165 \u013eahk\u00e9 a dobre str\u00e1vite\u013en\u00e9 preto, aby jeho tr\u00e1venie nenaru\u0161ilo sp\u00e1nok.&nbsp;<\/li>\n\n\n\n<li>Spa\u0165 by sme mali denne ide\u00e1lne <strong>7 &#8211; 9 hod\u00edn. <\/strong>Naspa\u0165 tak\u00e9 mno\u017estvo v priebehu d\u0148a, kedy va\u0161a rodina \u010di priatelia bdej\u00fa a v\u00e1s \u010dakaj\u00fa \u010fal\u0161ie povinnosti, je v\u0161ak pomerne n\u00e1ro\u010dn\u00e9. Sna\u017ete sa tak dopria\u0165 si<strong> aspo\u0148 6 hod\u00edn sp\u00e1nku.<\/strong> Krat\u0161\u00ed sp\u00e1nok je toti\u017e pova\u017eovan\u00fd za v\u00fdrazne nedostato\u010dn\u00fd. <span class=\"tadv-color\" style=\"color:#ff6600\">[1]<\/span><p><\/p><\/li>\n\n\n\n<li>Po zobuden\u00ed si doprajte \u010fal\u0161ie hlavn\u00e9 jedlo. Znova by malo by\u0165 plnohodnotn\u00e9, s obsahom v\u0161etk\u00fdch \u017eiv\u00edn.&nbsp;<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pracova\u0165 na no\u010dn\u00e9 zmeny a z\u00e1rove\u0148 sa sna\u017ei\u0165 dodr\u017eiava\u0165 zdrav\u00fa stravu nie je v\u00f4bec jednoduch\u00e9. Pr\u00e1ca v noci toti\u017e <strong>nar\u00fa\u0161a prirodzen\u00e9 cirkadi\u00e1nne rytmy \u013eudsk\u00e9ho tela,<\/strong> \u010do sa zahr\u00e1va nielen s pocitmi hladu a s\u00fdtosti, ale aj celkov\u00fdm zdrav\u00edm. Aj tak je ale na\u0161\u0165astie mo\u017en\u00e9 dosta\u0165 svoju v\u00fd\u017eivu pod kontrolu. D\u00f4le\u017eit\u00e9 je nastavi\u0165 si<strong> pravideln\u00fd stravovac\u00ed re\u017eim, vybera\u0165 vhodn\u00e9 potraviny<\/strong> a jedlo si dopredu <strong>pl\u00e1nova\u0165.<\/strong> Nezab\u00fadajte v\u0161ak ani na<strong> pitn\u00fd re\u017eim <\/strong>a v r\u00e1mci mo\u017enost\u00ed \u010do najkvalitnej\u0161\u00ed<strong> sp\u00e1nok<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak bol pre v\u00e1s \u010dl\u00e1nok u\u017eito\u010dn\u00fd, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi a zn\u00e1mymi.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sk\u013abi\u0165 pr\u00e1cu na no\u010dn\u00e9 zmeny so zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom nie je jednoduch\u00e1 \u00faloha. Ke\u010f sa v\u0161ak vyhnete t\u00fdm najv\u00e4\u010d\u0161\u00edm chyb\u00e1m, posuniete svoje stravovanie na \u00faplne in\u00fa \u00farove\u0148. Ako na to? <\/p>\n","protected":false},"author":156,"featured_media":478776,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6055,6069,6082],"filter_section":[],"filter_attribute":[13049,13046],"class_list":{"0":"post-478743","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako jes\u0165 zdravo pri pr\u00e1ci na zmeny? Zistite, ako vpl\u00fdva pr\u00e1ca v noci na chudnutie, ako nepribra\u0165 \u010di sa zbavi\u0165 hladu, chuti na sladk\u00e9 a \u00fanavy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako jes\u0165 zdravo pri pr\u00e1ci na zmeny? Zistite, ako vpl\u00fdva pr\u00e1ca v noci na chudnutie, ako nepribra\u0165 \u010di sa zbavi\u0165 hladu, chuti na sladk\u00e9 a \u00fanavy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-26T08:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-09T14:43:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny\",\"datePublished\":\"2023-06-26T08:00:00+00:00\",\"dateModified\":\"2025-05-09T14:43:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\"},\"wordCount\":4018,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\",\"keywords\":[\"chudnutie\",\"strava\",\"zdravie\",\"zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\",\"name\":\"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\",\"datePublished\":\"2023-06-26T08:00:00+00:00\",\"dateModified\":\"2025-05-09T14:43:02+00:00\",\"description\":\"Ako jes\u0165 zdravo pri pr\u00e1ci na zmeny? Zistite, ako vpl\u00fdva pr\u00e1ca v noci na chudnutie, ako nepribra\u0165 \u010di sa zbavi\u0165 hladu, chuti na sladk\u00e9 a \u00fanavy.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny - GymBeam Blog","description":"Ako jes\u0165 zdravo pri pr\u00e1ci na zmeny? Zistite, ako vpl\u00fdva pr\u00e1ca v noci na chudnutie, ako nepribra\u0165 \u010di sa zbavi\u0165 hladu, chuti na sladk\u00e9 a \u00fanavy.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/","og_type":"article","og_title":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny - GymBeam Blog","og_description":"Ako jes\u0165 zdravo pri pr\u00e1ci na zmeny? Zistite, ako vpl\u00fdva pr\u00e1ca v noci na chudnutie, ako nepribra\u0165 \u010di sa zbavi\u0165 hladu, chuti na sladk\u00e9 a \u00fanavy.","og_url":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/","og_site_name":"GymBeam Blog","article_published_time":"2023-06-26T08:00:00+00:00","article_modified_time":"2025-05-09T14:43:02+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"20 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny","datePublished":"2023-06-26T08:00:00+00:00","dateModified":"2025-05-09T14:43:02+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/"},"wordCount":4018,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","keywords":["chudnutie","strava","zdravie","zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/","url":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/","name":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","datePublished":"2023-06-26T08:00:00+00:00","dateModified":"2025-05-09T14:43:02+00:00","description":"Ako jes\u0165 zdravo pri pr\u00e1ci na zmeny? Zistite, ako vpl\u00fdva pr\u00e1ca v noci na chudnutie, ako nepribra\u0165 \u010di sa zbavi\u0165 hladu, chuti na sladk\u00e9 a \u00fanavy.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","width":1200,"height":628,"caption":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Pr\u00e1ca na zmeny: Ako spr\u00e1vne jes\u0165 a nepribra\u0165 pri pr\u00e1ci na no\u010dn\u00e9 zmeny"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/478743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=478743"}],"version-history":[{"count":8,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/478743\/revisions"}],"predecessor-version":[{"id":719562,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/478743\/revisions\/719562"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/478776"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=478743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=478743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=478743"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=478743"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=478743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}