{"id":479184,"date":"2023-06-26T13:58:44","date_gmt":"2023-06-26T11:58:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=479184"},"modified":"2025-05-27T14:20:39","modified_gmt":"2025-05-27T12:20:39","slug":"prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/","title":{"rendered":"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny"},"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\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#Proc_je_pri_praci_na_smeny_dulezite_mit_vyzivu_pod_kontrolou\" title=\"Pro\u010d je p\u0159i pr\u00e1ci na sm\u011bny d\u016fle\u017eit\u00e9 m\u00edt v\u00fd\u017eivu pod kontrolou?\">Pro\u010d je p\u0159i pr\u00e1ci na sm\u011bny d\u016fle\u017eit\u00e9 m\u00edt 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.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#Co_jsou_cirkadianni_rytmy_a_jak_je_ovlivnuji_nocni_smeny\" title=\"Co jsou cirkadi\u00e1nn\u00ed rytmy a jak je ovliv\u0148uj\u00ed no\u010dn\u00ed sm\u011bny?\">Co jsou cirkadi\u00e1nn\u00ed rytmy a jak je ovliv\u0148uj\u00ed no\u010dn\u00ed sm\u011bny?<\/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\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#Jak_se_stravovat_zdrave_pri_praci_na_nocni_smeny\" title=\"Jak se stravovat zdrav\u011b p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny?\">Jak se stravovat zdrav\u011b p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny?<\/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\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#Jak_konkretne_by_mohl_vypadat_jeden_den_s_nocni_smenou\" title=\"Jak konkr\u00e9tn\u011b by mohl vypadat jeden den s no\u010dn\u00ed sm\u011bnou?\">Jak konkr\u00e9tn\u011b by mohl vypadat jeden den s no\u010dn\u00ed sm\u011bnou?<\/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\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#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>Mo\u017en\u00e1 i vy pracujete na sm\u011bny a m\u00e1te na vlastn\u00ed k\u016f\u017ei vyzkou\u0161eno, \u017ee udr\u017eet si p\u0159i takov\u00e9m re\u017eimu norm\u00e1ln\u00ed \u017eivot je \u010dastokr\u00e1t n\u00e1ro\u010dn\u00e9. Kdy\u017e se k tomu nav\u00edc p\u0159id\u00e1 snaha spr\u00e1vn\u011b se stravovat a \u017e\u00edt zdrav\u011b, n\u011bkdy to hrani\u010d\u00ed s nadlidsk\u00fdm v\u00fdkonem. Vidina zdrav\u00e9ho \u017eivotn\u00edho stylu se \u010dasto \u010dasem rozpl\u00fdv\u00e1. Nemluv\u011b o tom, \u017ee tento re\u017eim se b\u011b\u017en\u011b odr\u00e1\u017e\u00ed i na postupn\u00e9m n\u00e1r\u016fstu t\u011blesn\u00e9 hmotnosti. P\u0159esto nen\u00ed nemo\u017en\u00e9 dostat sv\u016fj stravovac\u00ed re\u017eim p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny pod kontrolu. Kdy\u017e se v\u00e1m to poda\u0159\u00ed, va\u0161e t\u011blo a zdrav\u00ed v\u00e1m pod\u011bkuj\u00ed.<\/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=\"Proc_je_pri_praci_na_smeny_dulezite_mit_vyzivu_pod_kontrolou\"><\/span>Pro\u010d je p\u0159i pr\u00e1ci na sm\u011bny d\u016fle\u017eit\u00e9 m\u00edt v\u00fd\u017eivu pod kontrolou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ti z v\u00e1s, kte\u0159\u00ed pracuj\u00ed na sm\u011bny, ur\u010dit\u011b v\u011bd\u00ed, \u017ee nen\u00ed snadn\u00e9 skloubit tento pracovn\u00ed re\u017eim se zdrav\u00fdm stravov\u00e1n\u00edm. Pr\u00e1ce, ve kter\u00e9 se st\u0159\u00eddaj\u00ed rann\u00ed a odpoledn\u00ed sm\u011bny, neb\u00fdv\u00e1 z pohledu v\u00fd\u017eivy problematick\u00e1. Mluv\u00edme v\u0161ak zejm\u00e9na o <strong>dvousm\u011bnn\u00e9m \u010di t\u0159\u00edsm\u011bnn\u00e9m provozu,<\/strong> jeho\u017e sou\u010d\u00e1st\u00ed jsou <strong>no\u010dn\u00ed sm\u011bny<\/strong> (p\u0159\u00edpadn\u011b pr\u00e1ce pouze v noci). Pr\u00e1v\u011b tomuto pracovn\u00edmu nasazen\u00ed se budeme v dne\u0161n\u00edm \u010dl\u00e1nku v\u011bnovat, proto\u017ee s sebou nese ta nejv\u011bt\u0161\u00ed v\u00fd\u017eivov\u00e1 tr\u00e1pen\u00ed.<\/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\u00e1ce v noci je toti\u017e typick\u00e1 mnoha nep\u0159\u00edjemnostmi, a v\u011bt\u0161inou je zkr\u00e1tka docela probl\u00e9m \u017e\u00edt zdrav\u00fdm \u017eivotn\u00edm stylem. Re\u017eim je p\u0159\u00edli\u0161 <strong>prom\u011bnliv\u00fd<\/strong> a <strong>nepravideln\u00fd,<\/strong> p\u0159i\u010dem\u017e jsou nav\u00edc<strong> poru\u0161ov\u00e1ny p\u0159irozen\u00e9 biorytmy na\u0161eho t\u011bla.<\/strong> P\u0159\u00edroda to za\u0159\u00eddila tak, \u017ee jsme evolu\u010dn\u011b nastaven\u00ed na<strong> sp\u00e1nek v noci <\/strong>a <strong>bd\u011bn\u00ed v pr\u016fb\u011bhu dne.<\/strong> Kdy\u017e je tato pot\u0159eba dlouhodob\u011b naru\u0161ena, t\u011blo d\u00e1v\u00e1 svou nespokojenost najevo nejen <strong>\u00fanavou<\/strong> a pocitem <strong>nedostatku energie,<\/strong> ale tak\u00e9 komplexn\u00edmi <strong>zdravotn\u00edmi probl\u00e9my.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de skute\u010dn\u011b nejde pouze o banalitu, m\u016f\u017eeme vid\u011bt v mnoha studi\u00edch, kter\u00e9 hovo\u0159\u00ed o<strong> vy\u0161\u0161\u00edm riziku vzniku r\u016fzn\u00fdch onemocn\u011bn\u00ed u lid\u00ed pracuj\u00edc\u00edch na no\u010dn\u00ed sm\u011bny.<\/strong> Ukazuje se vy\u0161\u0161\u00ed pravd\u011bpodobnost probl\u00e9m\u016f se <strong>sp\u00e1nkem<\/strong> \u010di<strong> tr\u00e1ven\u00edm, psychick\u00fdch onemocn\u011bn\u00ed, kardiovaskul\u00e1rn\u00edch pot\u00ed\u017e\u00ed, n\u00e1dorov\u00fdch onemocn\u011bn\u00ed<\/strong> \u010di dokonce <strong>onemocn\u011bn\u00ed \u017eensk\u00e9ho reproduk\u010dn\u00edho 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.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg\" alt=\"j\u00eddeln\u00ed\u010dek p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny\" class=\"wp-image-478852\" style=\"width:843px;height:563px\" title=\"j\u00eddeln\u00ed\u010dek p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny\" 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_jsou_cirkadianni_rytmy_a_jak_je_ovlivnuji_nocni_smeny\"><\/span>Co jsou cirkadi\u00e1nn\u00ed rytmy a jak je ovliv\u0148uj\u00ed no\u010dn\u00ed sm\u011bny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biorytmy naz\u00fdv\u00e1me procesy v organismu, kter\u00e9 se pravideln\u011b cyklicky opakuj\u00ed a \u010dastokr\u00e1t jsou p\u0159izp\u016fsobeny faktor\u016fm okoln\u00edho prost\u0159ed\u00ed. Jedn\u00e1 se tedy o ur\u010dit\u00e9 <strong>biologick\u00e9 hodiny,<\/strong> kter\u00e9 se to\u010d\u00ed i podle d\u011bj\u016f prob\u00edhaj\u00edc\u00edch mimo n\u00e1s. Nejzn\u00e1m\u011bj\u0161\u00ed jsou tzv. <strong>cirkadi\u00e1nn\u00ed rytmy,<\/strong> kter\u00e9 se <strong>opakuj\u00ed denn\u011b,<\/strong> a jsou ovliv\u0148ov\u00e1ny <strong>st\u0159\u00edd\u00e1n\u00edm dne a noci.<\/strong> Z pohledu evoluce jsme tedy nastaveni tak, \u017ee je pro n\u00e1s zdrav\u00e9 <strong>v noci sp\u00e1t <\/strong>a <strong>ve dne bd\u00edt.<\/strong> To je patrn\u00e9 i na fyziologick\u00fdch procesech na\u0161eho t\u011bla. V z\u00e1vislosti na st\u0159\u00edd\u00e1n\u00ed dne a noci nap\u0159\u00edklad kol\u00edsaj\u00ed hladiny n\u011bkter\u00fdch hormon\u016f, m\u011bn\u00ed se t\u011blesn\u00e1 teplota \u010di v\u00fdkonnost tr\u00e1vic\u00edho traktu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny jsou v\u0161ak p\u0159irozen\u00e9 cirkadi\u00e1nn\u00ed rytmy naru\u0161eny, co\u017e se m\u016f\u017ee projevit zv\u00fd\u0161en\u00fdm rizikem propuknut\u00ed zm\u00edn\u011bn\u00fdch zdravotn\u00edch pot\u00ed\u017e\u00ed. Proto je o to d\u016fle\u017eit\u011bj\u0161\u00ed db\u00e1t o zdrav\u00fd \u017eivotn\u00ed styl v podob\u011b dob\u0159e sestaven\u00e9ho j\u00eddeln\u00ed\u010dku, pohybov\u00e9 aktivity a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-delat-kdyz-spanek-nezabira-zamerte-se-na-techto-7-typu-odpocinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odpo\u010dinku<\/a>. P\u0159esto\u017ee je to p\u0159i no\u010dn\u00edch sm\u011bn\u00e1ch komplikovan\u00e9 a n\u00e1ro\u010dn\u00e9, ale jde o faktor, kter\u00fd dok\u00e1\u017eeme ovlivnit, a m\u016f\u017ee n\u00e1m tak pomoci zm\u00edrnit negativn\u00ed dopady no\u010dn\u00edch sm\u011bn na na\u0161e t\u011blo.<\/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=\"29956,31256,44248,46912,53755,77737\" ><\/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=\"Jak_se_stravovat_zdrave_pri_praci_na_nocni_smeny\"><\/span>Jak se stravovat zdrav\u011b p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby byl v\u00e1\u0161 stravovac\u00ed re\u017eim spr\u00e1vn\u00fd, a z\u00e1rove\u0148 jste ho dok\u00e1zali skloubit s no\u010dn\u00edmi sm\u011bnami, je pot\u0159eba m\u00edt pod kontrolou n\u011bkolik d\u016fle\u017eit\u00fdch faktor\u016f. Kter\u00e9 to jsou?<\/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. Pravidelnost denn\u00edch j\u00eddel<\/h3>\n\n\n\n<p>Zdrav\u00e1 strava \u010dasto stoj\u00ed a pad\u00e1 na <strong>pravidelnosti.<\/strong> \u00dasp\u011bch tak m\u016f\u017ee z\u00e1viset na tom, zda zvl\u00e1dnete j\u00edst <strong>opakovan\u011b podobn\u00e9 mno\u017estv\u00ed denn\u00edch j\u00eddel zhruba ve stejnou denn\u00ed dobu.<\/strong> Bez toho je toti\u017e pom\u011brn\u011b n\u00e1ro\u010dn\u00e9 p\u0159edch\u00e1zet hladu a <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\u00edm na sladk\u00e9<\/a> \u010di zvl\u00e1dat kontrolovat celkov\u00fd denn\u00ed kalorick\u00fd p\u0159\u00edjem.<\/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\">Jak\u00e9 chyby v pravidelnosti mo\u017en\u00e1 d\u011bl\u00e1te?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>J\u00edte p\u0159\u00edli\u0161 \u010dasto.<\/strong> No\u010dn\u00ed zm\u011bny jsou toti\u017e typicky doprov\u00e1zeny v\u011bt\u0161\u00edm <strong>hladem <\/strong>\u010di <strong>chut\u00ed na sladk\u00e9. <\/strong>\u010c\u00e1ste\u010dn\u011b za to m\u016f\u017ee rozhozen\u00fd sp\u00e1nkov\u00fd re\u017eim. P\u0159i n\u011bm toti\u017e doch\u00e1z\u00ed ke<strong> zm\u011bn\u00e1m v hladin\u00e1ch hormon\u016f, <\/strong>kter\u00e9 na\u0161emu mozku oznamuj\u00ed hlad (grelin) a sytost (leptin). V\u00fdsledkem tak m\u016f\u017ee b\u00fdt <strong>nadm\u011brn\u00fd kalorick\u00fd p\u0159\u00edjem. <\/strong>J\u00eddlem, a to zejm\u00e9na t\u00edm pln\u00fdm cukru, tak\u00e9 b\u011b\u017en\u011b<strong> zah\u00e1n\u00edme \u00fanavu,<\/strong> proto\u017ee n\u00e1m poskytuje okam\u017eit\u00fd p\u0159\u00edsun energie. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Opa\u010dn\u00fdm probl\u00e9mem je, kdy\u017e <strong>j\u00eddlo v noci zbyte\u010dn\u011b<\/strong> <strong>vynech\u00e1v\u00e1te. <\/strong>A\u0165 u\u017e za to m\u016f\u017ee p\u0159esv\u011bd\u010den\u00ed, \u017ee je to tak spr\u00e1vn\u00e9 nebo nedostatek \u010dasu, nen\u00ed to v po\u0159\u00e1dku. C\u00edlen\u00e9 odep\u00edr\u00e1n\u00ed si denn\u00edch j\u00eddel nen\u00ed v\u011bt\u0161inou dobr\u00fd n\u00e1pad. M\u016f\u017ee v\u00e1s toti\u017e d\u0159\u00edve \u010di pozd\u011bji dohnat ve form\u011b<strong> velk\u00e9ho hladu <\/strong>\u010di <strong>chut\u00ed na sladk\u00e9. <\/strong>V takov\u00fdch p\u0159\u00edpadech toti\u017e typicky sn\u00edme v\u0161e, co n\u00e1m p\u0159ijde pod ruku. Nedostate\u010dn\u00fd kalorick\u00fd p\u0159\u00edjem je nav\u00edc dokonal\u00fdm receptem pro <strong>\u00fanavu, <\/strong>kterou b\u011bhem no\u010dn\u00ed sm\u011bny pravd\u011bpodobn\u011b nechcete je\u0161t\u011b v\u00edce zvy\u0161ovat. Kdy\u017e v noci pracujete, j\u00eddlo zkr\u00e1tka pot\u0159ebujete.<\/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\">Jak to d\u011blat spr\u00e1vn\u011b?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pot\u0159ebujete naj\u00edt <strong>kompromis<\/strong> mezi nadm\u011brn\u00fdm mno\u017estv\u00edm j\u00eddel a naopak p\u0159\u00edli\u0161 n\u00edzkou frekvenc\u00ed.<\/li>\n\n\n\n<li>D\u016fle\u017eit\u00e9 je napl\u00e1novat si j\u00eddlo tak, aby se shodovalo s<strong> p\u0159est\u00e1vkami,<\/strong> kter\u00e9 si m\u016f\u017eete v pr\u00e1ci dovolit.<\/li>\n\n\n\n<li>Stanovte si <strong>po\u010det j\u00eddel,<\/strong> kter\u00e1 si v pr\u00e1ci dop\u0159ejete, i jejich <strong>p\u0159ibli\u017en\u00fd \u010das.<\/strong><\/li>\n\n\n\n<li>Tento re\u017eim se sna\u017ete opakovan\u011b dodr\u017eovat, abyste dali va\u0161emu t\u011blu \u0161anci <strong>zvyknout si.<\/strong><\/li>\n\n\n\n<li>Den, kter\u00fd zahrnuje no\u010dn\u00ed sm\u011bnu, by m\u011bl klasicky obsahovat <strong>3 hlavn\u00ed denn\u00ed j\u00eddla. <\/strong>Dejte si je p\u0159ed<strong> za\u010d\u00e1tkem sm\u011bny <\/strong>(nap\u0159. ve\u010der ve 21 hodin)<strong>, na jej\u00edm konci <\/strong>(cca 5:30 &#8211; 6 hodin r\u00e1no) a n\u00e1sledn\u011b <strong>po probuzen\u00ed <\/strong>(cca 15 &#8211; 16 hodin odpoledne).<\/li>\n\n\n\n<li>Hlavn\u00ed j\u00eddla dopl\u0148te o<strong> 2 &#8211; 3 sva\u010diny.<\/strong> Dv\u011b z nich si dejte b\u011bhem no\u010dn\u00ed sm\u011bny a t\u0159et\u00ed se m\u016f\u017ee hodit v pr\u016fb\u011bhu ve\u010dera, nap\u0159\u00edklad zhruba v 19 hodin (z\u00e1le\u017e\u00ed na va\u0161em pocitu 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.cz\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg\" alt=\"pravidelnost v j\u00eddeln\u00ed\u010dku\" class=\"wp-image-478871\" style=\"width:843px;height:562px\" title=\"pravidelnost v j\u00eddeln\u00ed\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. P\u0159\u00edprava a pl\u00e1nov\u00e1n\u00ed j\u00eddla<\/h3>\n\n\n\n<p>Pokud p\u0159enech\u00e1v\u00e1me sv\u016fj j\u00eddeln\u00ed\u010dek<strong> osudu a n\u00e1hod\u011b,<\/strong> nejen zmi\u0148ovan\u00e1 pravidelnost se velmi t\u011b\u017eko dodr\u017euje. V pracovn\u00edm prost\u0159ed\u00ed m\u016f\u017ee b\u00fdt docela probl\u00e9m po\u0159\u00eddit si zdrav\u00e9 a vyv\u00e1\u017een\u00e9 j\u00eddlo. Pokud si j\u00eddlo nevezmete z domu, mnohdy v\u00e1m tak nezb\u00fdv\u00e1 nic jin\u00e9ho, ne\u017e s\u00e1hnout po tom, co je k dispozici. B\u011b\u017enou volbou jsou tak su\u0161enky z automatu \u010di bagety z m\u00edstn\u00edho bufetu, stejn\u011b jako spousta r\u016fzn\u00fdch j\u00eddel typu fast food. A to m\u016f\u017ee b\u00fdt jedn\u00edm z kamen\u016f \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\">Jak\u00e9 chyby mo\u017en\u00e1 d\u011bl\u00e1te?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nem\u00e1te \u017e\u00e1dn\u00fd pl\u00e1n,<\/strong> kter\u00fd by v\u00e1m usnadnil dodr\u017eov\u00e1n\u00ed zdrav\u00e9ho stravovac\u00edho re\u017eimu.<\/li>\n\n\n\n<li>J\u00eddlo si <strong>nep\u0159ipravujete dop\u0159edu.<\/strong><\/li>\n\n\n\n<li>Nad j\u00eddlem p\u0159em\u00fd\u0161l\u00edte a\u017e tehdy, <strong>kdy\u017e za\u010dnete c\u00edtit hlad.<\/strong><\/li>\n\n\n\n<li>Kdy\u017e jste hladov\u00ed, s\u00e1hnete po tom, co je jako prvn\u00ed k dispozici.<\/li>\n\n\n\n<li>J\u00eddlo si v pr\u00e1ci po\u0159izujete v bufetech \u010di automatech.<\/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\">Jak to d\u011blat spr\u00e1vn\u011b?<\/h4>\n\n\n\n<p>Z\u00e1kladem \u00fasp\u011bchu je <strong>b\u00fdt p\u0159ipraven.<\/strong> Proto v\u00e1s mo\u017en\u00e1 nep\u0159ekvap\u00ed, \u017ee ide\u00e1ln\u00ed je j\u00eddlo <strong>pl\u00e1novat a chystat dop\u0159edu.<\/strong> Kdy\u017e si vezmete do pr\u00e1ce svou <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vlastn\u00ed sva\u010dinu<\/a>, nebudete muset s\u00e1hnout po \u010dokol\u00e1d\u011b \u010di baget\u011b z automatu. Budete tak m\u00edt pod kontrolou, kolik energie a jak\u00e9 \u017eiviny do sebe d\u00e1v\u00e1te. Na jak\u00e9 kroky nezapomenout?<\/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>J\u00eddeln\u00ed\u010dek si napl\u00e1nujte zhruba na <strong>n\u011bkolik dn\u00ed dop\u0159edu,<\/strong> ide\u00e1ln\u011b na <strong>cel\u00fd t\u00fdden.<\/strong><\/li>\n\n\n\n<li>Ud\u011blejte si <strong>seznam pot\u0159ebn\u00fdch potravin<\/strong> a vyrazte na <strong>n\u00e1kup.<\/strong><\/li>\n\n\n\n<li>Nava\u0159te si na <strong>n\u011bkolik dn\u00ed dop\u0159edu.<\/strong> Pus\u0165te se do p\u0159\u00edpravy j\u00eddla nap\u0159\u00edklad ve st\u0159edu a ned\u011bli a b\u011bhem zb\u00fdvaj\u00edc\u00edch dn\u016f m\u016f\u017eete br\u00e1t z nachystan\u00fdch z\u00e1sob.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Krabi\u010dkujte<\/strong><\/a><strong>. <\/strong>Cokoliv si nachyst\u00e1te, m\u016f\u017eete s sebou sbalit do <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/doza-na-jidlo-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krabi\u010dky<\/a>.<\/li>\n\n\n\n<li>Nezapome\u0148te sbalit i <strong>sva\u010diny.<\/strong> Ide\u00e1ln\u011b byste m\u011bli m\u00edt<strong> 2 mal\u00e1 j\u00eddla b\u011bhem jedn\u00e9 no\u010dn\u00ed sm\u011bny.<\/strong><\/li>\n\n\n\n<li>Na sva\u010dinu se hod\u00ed kusov\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, jako je nap\u0159\u00edklad <strong>jogurt, kef\u00edrov\u00e9 <\/strong>\u010di <strong>acidofiln\u00ed ml\u00e9ko<\/strong> nebo<strong> skyr. <\/strong>K nim je vhodn\u00e9 \u010derstv\u00e9 nebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lyofilizovan\u00e9 ovoce<\/a> \u010di hrst <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">o\u0159ech\u016f<\/a>. Dobrou volbou jsou tak\u00e9 r\u016fzn\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinov\u00e9 ty\u010dinky<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/proteinove-cipsy-a-krekry\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krekry<\/a> a zaj\u00edmavou variantou m\u016f\u017ee b\u00fdt nap\u0159\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/susene-maso\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">su\u0161en\u00e9 maso<\/a>.<\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee nest\u00edh\u00e1te j\u00edst, v\u00e1m m\u016f\u017ee pomoci i <a href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noreferrer noopener\">proteinov\u00fd pr\u00e1\u0161ek<\/a> \u010di nap\u0159\u00edklad dopln\u011bk v\u00fd\u017eivy s obsahem <a href=\"https:\/\/gymbeam.cz\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">komplexn\u00ed sm\u011bsi \u017eivin<\/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\/06\/iStock-1136168094-1124x749.jpg\" alt=\"pl\u00e1nov\u00e1n\u00ed j\u00eddla a krabi\u010dkov\u00e1n\u00ed\" class=\"wp-image-478889\" style=\"width:843px;height:562px\" title=\"pl\u00e1nov\u00e1n\u00ed j\u00eddla a krabi\u010dkov\u00e1n\u00ed\" 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\u00fdb\u011br potravin<\/h3>\n\n\n\n<p>Ne v\u017edy je snadn\u00e9 sestavit si spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek, kdy\u017e jste odk\u00e1z\u00e1ni na to, co si m\u016f\u017eete koupit v pr\u00e1ci. Pr\u00e1v\u011b proto je d\u016fle\u017eit\u00e1 ji\u017e zmi\u0148ovan\u00e1 <strong>p\u0159\u00edprava<\/strong> a <strong>pl\u00e1nov\u00e1n\u00ed.<\/strong> Aby v\u0161ak tyto \u010dinnosti m\u011bly ten spr\u00e1vn\u00fd efekt, mus\u00edte v\u011bd\u011bt, co si vybrat a nachystat.<\/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\">Jak\u00e9 chyby mo\u017en\u00e1 d\u011bl\u00e1te p\u0159i v\u00fdb\u011bru potravin?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00e1hnete po potravin\u00e1ch z automatu, fast foodu nebo si dop\u0159ejete croissant, koblihu \u010di jin\u00e9 sladk\u00e9 jemn\u00e9 pe\u010divo.<\/li>\n\n\n\n<li>Vyb\u00edr\u00e1te<strong> vysoce energetick\u00e9 potraviny<\/strong> pln\u00e9 <strong>cukru<\/strong> a <strong>tuku<\/strong>, kter\u00e9 maj\u00ed <strong>minim\u00e1ln\u00ed v\u00fd\u017eivovou hodnotu.<\/strong><\/li>\n\n\n\n<li>Zapom\u00edn\u00e1te na potraviny s dostate\u010dn\u00fdm obsahem <strong>b\u00edlkovin,<\/strong> jako jsou ml\u00e9\u010dn\u00e9 v\u00fdrobky, \u0161unka, vejce apod.<\/li>\n\n\n\n<li>Zanedb\u00e1v\u00e1te p\u0159\u00edjem <strong>vl\u00e1kniny<\/strong> ve form\u011b celozrnn\u00fdch potravin, zeleniny \u010di ovoce.<\/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\u0161echny tyto nedostatky mohou b\u00fdt d\u016fvodem za\u010darovan\u00e9ho kruhu, kdy <strong>hlad, \u00fanava<\/strong> \u010di <strong>chu\u0165 na sladk\u00e9<\/strong> vedou k je\u0161t\u011b v\u011bt\u0161\u00ed pot\u0159eb\u011b sladkost\u00ed a dal\u0161\u00edch nevhodn\u00fdch potravin.<\/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\">Jak to d\u011blat spr\u00e1vn\u011b?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vyh\u00fdbejte se <strong>cukrovink\u00e1m, jemn\u00e9mu pe\u010divu <\/strong>a <strong>sladk\u00fdm n\u00e1poj\u016fm.<\/strong> Ty v\u00e1m sice dodaj\u00ed okam\u017eit\u00fd p\u0159\u00edval energie ve form\u011b cukru a tuku, ale ta po chv\u00edli vyprch\u00e1. V\u00fdsledkem je mnohdy pouze dal\u0161\u00ed pot\u0159eba s\u00e1hnout znovu po podobn\u00e9 potravin\u011b.<\/li>\n\n\n\n<li>Sv\u016fj j\u00eddeln\u00ed\u010dek postavte na <a class=\"ek-link\" 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\" aria-label=\" (opens in a new tab)\">b\u00edlkovin\u00e1ch<\/a> a komplexn\u00edch <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sacharidech<\/a> s dostate\u010dn\u00fdm zastoupen\u00edm <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vl\u00e1kniny<\/a> a <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrav\u00fdch tuk\u016f<\/a>. Tyto \u017eiviny toti\u017e zajist\u00ed, \u017ee se budete c\u00edtit syt\u011bj\u0161\u00ed a je mnohem men\u0161\u00ed pravd\u011bpodobnost, \u017ee v\u00e1s bude p\u0159epadat hlad a chu\u0165 na sladk\u00e9.<\/li>\n\n\n\n<li>Nezapome\u0148te si sbalit s sebou krabi\u010dku <strong>zeleniny.<\/strong> To je toti\u017e skv\u011bl\u00e1 potravina, kter\u00e1 m\u00e1 minim\u00e1ln\u00ed kalorickou hodnotu, zapln\u00ed \u017ealudek a pom\u00e1h\u00e1 s udr\u017een\u00edm pocitu sytosti.<\/li>\n\n\n\n<li>V\u00edce o tom, jak si sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek, v\u00e1m prozrad\u00ed \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><\/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\">Kter\u00e9 potraviny vyb\u00edrat a kter\u00fdm se rad\u011bji vyhnout?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Vhodn\u00e9 potraviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">M\u00e9n\u011b vhodn\u00e9 potraviny<\/th><\/tr><\/thead><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>b\u00edl\u00fd jogurt, tvaroh, skyr, kef\u00edrov\u00e9 ml\u00e9ko, acidofiln\u00ed ml\u00e9ko, podm\u00e1sl\u00ed, cottage s\u00fdr, tvrd\u00fd s\u00fdr, mozzarella, <a href=\"https:\/\/gymbeam.cz\/sardinky-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sardinky<\/a>, <a href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tu\u0148\u00e1k v konzerv\u011b<\/a>, \u0161unka s vysok\u00fdm obsahem masa, vejce uva\u0159en\u00e9 natvrdo, zelenina, ovoce, celozrnn\u00e9 pe\u010divo, kn\u00e4ckebroty, <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\">ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" rel=\"noreferrer noopener\">obiln\u00e9 ka\u0161e<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-proteinove-testoviny-vretena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">t\u011bstoviny<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\">proteinov\u00e9 ty\u010dinky<\/a>, su\u0161en\u00e9 maso, o\u0159echy<\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrovinky (\u010dokol\u00e1dov\u00e9 ty\u010dinky, su\u0161enky apod.), jemn\u00e9 pe\u010divo (croissanty, z\u00e1viny apod.), bagety pln\u00e9 dresink\u016f a majon\u00e9zy, ochucen\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, slazen\u00e9 n\u00e1poje, <em>fast food<\/em>, sal\u00e1my a jin\u00e9 tu\u010dn\u00e9 uzeniny<\/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.cz\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg\" alt=\"spr\u00e1vn\u00fd v\u00fdb\u011br potravin\" class=\"wp-image-478905\" style=\"width:843px;height:562px\" title=\"spr\u00e1vn\u00fd v\u00fdb\u011br potravin\" 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\u00fdkonnost <\/strong>se neodv\u00edj\u00ed pouze od v\u00fd\u017eivy, ale d\u016fle\u017eitou roli hraje tak\u00e9 <strong>mno\u017estv\u00ed <\/strong>a <strong>kvalita p\u0159ijat\u00fdch tekutin. <\/strong>Za pocitem nedostatku energie se toti\u017e klidn\u011b m\u016f\u017ee skr\u00fdvat nap\u0159\u00edklad m\u00edrn\u00e1 <strong>dehydratace organismu. <\/strong>Pitn\u00fd re\u017eim tak hraje d\u016fle\u017eitou roli v tom, jak se budete b\u011bhem no\u010dn\u00ed sm\u011bny c\u00edtit.<\/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\">Jak\u00e9 chyby v pitn\u00e9m re\u017eimu mo\u017en\u00e1 d\u011bl\u00e1te?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nepijete dostate\u010dn\u00e9 mno\u017estv\u00ed tekutin. <\/strong>To je obecn\u011b b\u011b\u017en\u00fdm probl\u00e9mem, kter\u00fd pracovn\u00ed nasazen\u00ed \u010dasto je\u0161t\u011b zn\u00e1sobuje. B\u011b\u017en\u011b se toti\u017e st\u00e1v\u00e1, \u017ee si na pit\u00ed prost\u011b <strong>nevzpomeneme <\/strong>nebo ho<strong> zanedb\u00e1v\u00e1me,<\/strong> proto\u017ee <strong>nepoci\u0165ujeme \u017e\u00edze\u0148.<\/strong> Pokud je to i v\u00e1\u0161 p\u0159\u00edpad, m\u011bli byste zpozorn\u011bt, proto\u017ee<strong> chyb\u011bj\u00edc\u00ed pocit \u017e\u00edzn\u011b neznamen\u00e1, \u017ee nepot\u0159ebujete p\u00edt.<\/strong><\/li>\n\n\n\n<li><strong>Nevyb\u00edr\u00e1te ty spr\u00e1vn\u00e9 tekutiny.<\/strong> Nejv\u011bt\u0161\u00edm kamenem \u00farazu je pit\u00ed slazen\u00fdch n\u00e1poj\u016f. Ty v\u00e1m d\u00edky obsahu <strong>jednoduch\u00e9ho cukru <\/strong>sice okam\u017eit\u011b dodaj\u00ed energii, ale za chv\u00edli budete pravd\u011bpodobn\u011b pot\u0159ebovat <strong>dal\u0161\u00ed n\u00e1lo\u017e.<\/strong> Cukr toti\u017e <strong>rychle zv\u00fd\u0161\u00ed hladinu cukru v krvi <\/strong>(glyk\u00e9mii), kterou doprov\u00e1z\u00ed ten zn\u00e1m\u00fd p\u0159\u00edjemn\u00fd pocit \u201enakopnut\u00ed\u201c. \u010c\u00edm rychleji v\u0161ak glyk\u00e9mie stoupne, t\u00edm rychleji kles\u00e1 a tento pokles naopak prov\u00e1z\u00ed pocit \u00fanavy, nedostatku energie \u010di chut\u011b 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\">Jak to d\u011blat spr\u00e1vn\u011b?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pijte dostate\u010dn\u00e9 mno\u017estv\u00ed tekutin<\/strong> i b\u011bhem no\u010dn\u00ed sm\u011bny. Pot\u0159ebujete je toti\u017e k udr\u017een\u00ed v\u00fdkonnosti b\u011bhem noci.<\/li>\n\n\n\n<li>Podle <strong>EFSA <\/strong>(Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin) by m\u011bli mu\u017ei i \u017eeny denn\u011b p\u0159ijmout <strong>minim\u00e1ln\u011b 2 l tekutin.<\/strong> Jin\u00e9 doporu\u010den\u00ed \u0159\u00edk\u00e1, \u017ee bychom m\u011bli denn\u011b p\u0159ijmout <strong>30 &#8211; 45 ml tekutin \/ kg t\u011blesn\u00e9 hmotnosti. <\/strong>Pot\u0159eba tekutin se zvy\u0161uje fyzickou aktivitou \u010di n\u00e1ro\u010dn\u00fdmi klimatick\u00fdmi podm\u00ednkami. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>V pr\u00e1ci b\u011bhem no\u010dn\u00ed sm\u011bny tak m\u011bjte nachystanou ide\u00e1ln\u011b minim\u00e1ln\u011b <strong>litrovou&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportove-flase\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lahev<\/strong><\/a><strong> nebo d\u017eb\u00e1n.<\/strong><\/li>\n\n\n\n<li>Tekutiny m\u011bjte <strong>na o\u010d\u00edch,<\/strong> abyste nezapom\u00ednali p\u00edt. N\u011bkdo si r\u00e1d nastavuje <strong>bud\u00edk<\/strong> \u010di <strong>\u010dasova\u010d,<\/strong> kter\u00e9 mu pravideln\u00fd pitn\u00fd re\u017eim p\u0159ipom\u00ednaj\u00ed.<\/li>\n\n\n\n<li>Z\u00e1kladem pitn\u00e9ho re\u017eimu by m\u011bla b\u00fdt <strong>voda, miner\u00e1lky<\/strong> \u010di t\u0159eba neslazen\u00e9 <a href=\"https:\/\/gymbeam.cz\/caje\" target=\"_blank\" rel=\"noreferrer noopener\">\u010daje<\/a>. Na zpest\u0159en\u00ed si m\u016f\u017eete dop\u0159\u00e1t i limon\u00e1dy \u010di miner\u00e1ln\u00ed vody ochucen\u00e9 sladidly. Vodu si tak\u00e9 m\u016f\u017eete dochutit sami, nap\u0159. citr\u00f3nem \u010di bylinkami.<\/li>\n\n\n\n<li>Vyh\u00fdbejte se <strong>energetick\u00fdm n\u00e1poj\u016fm.<\/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\">Kter\u00e9 n\u00e1poje jsou vhodn\u00e9 a kter\u00e9 vynechat?<\/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\">Vhodn\u00e9 n\u00e1poje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Nevhodn\u00e9 n\u00e1poje<\/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, jemn\u011b perliv\u00e9 miner\u00e1ln\u00ed vody, neslazen\u00e9 \u010daje, voda ochucen\u00e1 bylinkami, citr\u00f3nem, lesn\u00edm ovocem apod.<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00e1poje slazen\u00e9 cukrem, 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.cz\/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\">Jak je to s k\u00e1vou? Je vhodn\u00e1 na no\u010dn\u00ed sm\u011bnu?<\/h4>\n\n\n\n<p>V\u011bt\u0161ina z n\u00e1s si sv\u016fj den bez <a href=\"https:\/\/gymbeam.cz\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">k\u00e1vy<\/a> nedok\u00e1\u017ee p\u0159edstavit. Nejen\u017ee milujeme jej\u00ed chu\u0165, ale zachra\u0148uje n\u00e1s, kdy\u017e pot\u0159ebujeme nabudit a probrat se k \u017eivotu. Jeliko\u017e no\u010dn\u00ed sm\u011bny jdou b\u011b\u017en\u011b ruku v ruce s \u00fanavou, je p\u0159irozen\u00e9, \u017ee m\u016f\u017eete m\u00edt tendence sahat pravideln\u011b po tomto n\u00e1poji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk si m\u016f\u017ee denn\u011b dop\u0159\u00e1t <strong>400 mg kofeinu,<\/strong> co\u017e odpov\u00edd\u00e1 zhruba <strong>4 &#8211; 5 \u0161\u00e1lk\u016fm k\u00e1vy<\/strong> (z\u00e1le\u017e\u00ed v\u0161ak na mno\u017estv\u00ed kofeinu v konkr\u00e9tn\u00edm n\u00e1poji). Proto by se dalo p\u0159edpokl\u00e1dat, \u017ee toto pot\u011b\u0161en\u00ed si m\u016f\u017eeme dop\u0159\u00e1t kdykoliv se n\u00e1m zachce. To v\u0161ak nen\u00ed dobr\u00fd n\u00e1pad, proto\u017ee kofein m\u016f\u017ee m\u00edt <strong>negativn\u00ed \u00fa\u010dinek na n\u00e1\u0161 sp\u00e1nek.<\/strong> T\u011blu toti\u017e trv\u00e1 pr\u016fm\u011brn\u011b a\u017e kolem <strong>4 &#8211; 6 hodin,<\/strong> ne\u017e se t\u00e9to l\u00e1tky \u00fapln\u011b zbav\u00ed. Pomal\u00fdm metaboliz\u00e1torem kofeinu to m\u016f\u017ee trvat i d\u00e9le. Pokud si tedy dop\u0159ejete k\u00e1vu chv\u00edli p\u0159ed zalehnut\u00edm, m\u016f\u017ee m\u00edt na sv\u011bdom\u00ed sn\u00ed\u017eenou kvalitu va\u0161eho 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\u00e1ce na no\u010dn\u00ed sm\u011bny je b\u011b\u017en\u011b spojena s nedostate\u010dn\u00fdm \u010di nekvalitn\u00edm sp\u00e1nkem, proto by byla \u0161koda, abyste si ho je\u0161t\u011b d\u00e1le zhor\u0161ovali k\u00e1vou a kofeinem. Vhodn\u00e9 je dop\u0159\u00e1t si k\u00e1vu na <strong>za\u010d\u00e1tku<\/strong> no\u010dn\u00ed sm\u011bny. Pokud si d\u00e1te k\u00e1vu zhruba kolem jeden\u00e1ct\u00e9 hodiny ve\u010der, va\u0161e t\u011blo bude m\u00edt prostor zbavit se kofeinu do t\u00e9 doby, kdy r\u00e1no zalehnete do postele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak\u00e9 \u00fa\u010dinky m\u00e1 nedostate\u010dn\u00fd pitn\u00fd re\u017eim na t\u011blo, v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak ovliv\u0148uje nedostate\u010dn\u00fd pitn\u00fd re\u017eim zdrav\u00ed.<\/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\u00e1nek sice nen\u00ed na prvn\u00ed pohled v\u00fd\u017eivov\u00fd probl\u00e9m. Pokud v\u0161ak nen\u00ed sp\u00e1nkov\u00fd re\u017eim v po\u0159\u00e1dku, \u010dasto m\u00e1 na sv\u011bdom\u00ed pr\u00e1v\u011b r\u016fzn\u00e9 komplikace ve stravovac\u00edm re\u017eimu. Abyste si dok\u00e1zali udr\u017eet zdr\n\nKa\u017ed\u00fd z n\u00e1s v\u00ed, \u017ee nedostate\u010dn\u00fd a nekvalitn\u00ed sp\u00e1nek jde ruku v ruce s <strong>\u00fanavou <\/strong>a <strong>sn\u00ed\u017eenou v\u00fdkonnost\u00ed. <\/strong>Kdy\u017e jsme nevyspal\u00ed, nechce se n\u00e1m pracovat, cvi\u010dit \u010di vlastn\u011b celkov\u011b fungovat. Krom\u011b toho m\u00e1 nespr\u00e1vn\u00fd sp\u00e1nkov\u00fd re\u017eim na sv\u011bdom\u00ed i v\u011bt\u0161\u00ed <strong>v\u00fdkyvy hladu \u010di chut\u00ed na sladk\u00e9. <\/strong>Jedn\u00e1 se o ji\u017e zmi\u0148ovan\u00e9 zm\u011bny v <strong>hladin\u00e1ch hormon\u016f,<\/strong> kter\u00e9 jsou jeho n\u00e1sledkem. Kv\u016fli nedostate\u010dn\u00e9mu a nekvalitn\u00edmu sp\u00e1nku tak m\u016f\u017eeme poci\u0165ovat <strong>zm\u011bny v apetitu,<\/strong> jako je <strong>v\u011bt\u0161\u00ed hlad <\/strong>a <strong>men\u0161\u00ed pocit sytosti.<\/strong> Nen\u00ed tak p\u0159ekvapiv\u00e9, \u017ee \u0161patn\u00fd sp\u00e1nkov\u00fd re\u017eim m\u016f\u017ee v\u00e9st k <strong>p\u0159ib\u00edr\u00e1n\u00ed na hmotnosti <\/strong>a v\u011bdci ho dlouhodob\u011b spojuj\u00ed s <strong>vy\u0161\u0161\u00edm rizikem nadv\u00e1hy a obezity.<\/strong>\n\navou stravu, je tak prakticky nezbytn\u00e9 m\u00edt sv\u016fj sp\u00e1nek<strong> pod kontrolou.<\/strong> I tentokr\u00e1t plat\u00ed, \u017ee pokud pracujete na no\u010dn\u00ed sm\u011bny, sp\u00e1nek vy\u017eaduje je\u0161t\u011b o n\u011bco v\u011bt\u0161\u00ed pozornost.<\/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\u00e1nek sice nen\u00ed na prvn\u00ed pohled v\u00fd\u017eivov\u00fd probl\u00e9m. Pokud v\u0161ak nen\u00ed sp\u00e1nkov\u00fd re\u017eim v po\u0159\u00e1dku, \u010dasto m\u00e1 na sv\u011bdom\u00ed pr\u00e1v\u011b r\u016fzn\u00e9 komplikace ve stravovac\u00edm re\u017eimu. Abyste si dok\u00e1zali udr\u017eet zdravou stravu, je tak prakticky nezbytn\u00e9 m\u00edt sv\u016fj sp\u00e1nek<strong> pod kontrolou.<\/strong> I tentokr\u00e1t plat\u00ed, \u017ee pokud pracujete na no\u010dn\u00ed sm\u011bny, sp\u00e1nek vy\u017eaduje je\u0161t\u011b o n\u011bco v\u011bt\u0161\u00ed pozornost.<\/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\">Jak\u00e9 chyby ve sp\u00e1nkov\u00e9m re\u017eimu mo\u017en\u00e1 d\u011bl\u00e1te?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sp\u00e1nek prost\u011b <strong>zanedb\u00e1v\u00e1te.<\/strong> Po no\u010dn\u00ed sm\u011bn\u011b nejdete sp\u00e1t, ale sledujete televizi, obrazovku mobilu nebo po\u010d\u00edta\u010de.<\/li>\n\n\n\n<li>Jdete sp\u00e1t v\u017edy <strong>v jin\u00e9m \u010dase.<\/strong> N\u011bkdy se do postele dostanete nap\u0159\u00edklad v sedm, jindy v osm hodin.<\/li>\n\n\n\n<li>Nedb\u00e1te o <strong>sp\u00e1nkovou hygienu.<\/strong> Sp\u00edte v hluku, p\u0159i sv\u011btle \u010di t\u0159eba chv\u00edli po vypit\u00ed zm\u00edn\u011bn\u00e9 k\u00e1vy.<\/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 v\u00ed, \u017ee nedostate\u010dn\u00fd a nekvalitn\u00ed sp\u00e1nek jde ruku v ruce s <strong>\u00fanavou <\/strong>a <strong>sn\u00ed\u017eenou v\u00fdkonnost\u00ed. <\/strong>Kdy\u017e jsme nevyspal\u00ed, nechce se n\u00e1m pracovat, cvi\u010dit \u010di vlastn\u011b celkov\u011b fungovat. Krom\u011b toho m\u00e1 nespr\u00e1vn\u00fd sp\u00e1nkov\u00fd re\u017eim na sv\u011bdom\u00ed i v\u011bt\u0161\u00ed <strong>v\u00fdkyvy hladu \u010di chut\u00ed na sladk\u00e9. <\/strong>Jedn\u00e1 se o ji\u017e zmi\u0148ovan\u00e9 zm\u011bny v <strong>hladin\u00e1ch hormon\u016f,<\/strong> kter\u00e9 jsou jeho n\u00e1sledkem. Kv\u016fli nedostate\u010dn\u00e9mu a nekvalitn\u00edmu sp\u00e1nku tak m\u016f\u017eeme poci\u0165ovat <strong>zm\u011bny v apetitu,<\/strong> jako je <strong>v\u011bt\u0161\u00ed hlad <\/strong>a <strong>men\u0161\u00ed pocit sytosti.<\/strong> Nen\u00ed tak p\u0159ekvapiv\u00e9, \u017ee \u0161patn\u00fd sp\u00e1nkov\u00fd re\u017eim m\u016f\u017ee v\u00e9st k <strong>p\u0159ib\u00edr\u00e1n\u00ed na hmotnosti <\/strong>a v\u011bdci ho dlouhodob\u011b spojuj\u00ed s <strong>vy\u0161\u0161\u00edm rizikem 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\">Jak to d\u011blat spr\u00e1vn\u011b?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I p\u0159i sp\u00e1nkov\u00e9m re\u017eimu dbejte na <strong>pravidelnost,<\/strong> aby si t\u011blo zvyklo.<\/li>\n\n\n\n<li>Jd\u011bte sp\u00e1t <strong>co nejd\u0159\u00edve po p\u0159\u00edchodu z pr\u00e1ce.<\/strong><\/li>\n\n\n\n<li>Nesahejte po mobilu ani nezap\u00ednejte televizi \u010di po\u010d\u00edta\u010d, ale jd\u011bte hned sp\u00e1t.<\/li>\n\n\n\n<li>Po skon\u010den\u00ed no\u010dn\u00ed sm\u011bny se v\u00e1m mohou hodit <strong>slune\u010dn\u00ed br\u00fdle,<\/strong> pomoc\u00ed kter\u00fdch sn\u00ed\u017e\u00edte vystaven\u00ed o\u010d\u00ed denn\u00edmu slune\u010dn\u00edmu z\u00e1\u0159en\u00ed.<\/li>\n\n\n\n<li><strong>Podm\u00ednky pro sp\u00e1nek<\/strong> by m\u011bly p\u0159ipom\u00ednat ty <strong>no\u010dn\u00ed.<\/strong> Po\u0159i\u010fte si <strong>rolety<\/strong> \u010di <strong>zatem\u0148ovac\u00ed z\u00e1v\u011bsy,<\/strong> kter\u00e9 v\u00e1m zajist\u00ed <strong>tmu.<\/strong> K tomu m\u016f\u017eete pou\u017e\u00edt i nap\u0159\u00edklad <strong>\u0161krabo\u0161ku na o\u010di.<\/strong><\/li>\n\n\n\n<li><strong>Ticho<\/strong> v\u00e1m pomohou p\u0159ivodit<strong> \u0161punty do u\u0161\u00ed.<\/strong><\/li>\n\n\n\n<li>Pokud je to mo\u017en\u00e9, nenechte se vyru\u0161ovat. Vypn\u011bte si telefon \u010di poproste rodinu, aby v\u00e1s v hodin\u00e1ch, kdy pot\u0159ebujete sp\u00e1t, neru\u0161ili.<\/li>\n\n\n\n<li>Jako posledn\u00ed pom\u016fcka se v\u00e1m mohou hodit <strong>dopl\u0148ky v\u00fd\u017eivy. <\/strong>Ke zklidn\u011bn\u00ed organismu p\u0159ed span\u00edm m\u016f\u017eete ocenit nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/kozlik-lekarsky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kozl\u00edk l\u00e9ka\u0159sk\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/ashwagandha-500-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ashwagandhu<\/a> \u010di obl\u00edben\u00e9 nootropikum <a href=\"https:\/\/gymbeam.cz\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">GABA<\/a>. M\u016f\u017eete s\u00e1hnout i po <a href=\"https:\/\/gymbeam.cz\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">komplexn\u00edch suplementech<\/a>, kter\u00e9 kombinuj\u00ed n\u011bkolik \u00fa\u010dinn\u00fdch l\u00e1tek a p\u0159in\u00e1\u0161ej\u00ed tak \u0161ir\u0161\u00ed efekt.<\/li>\n\n\n\n<li>V neposledn\u00ed \u0159ad\u011b v\u00e1m m\u016f\u017ee pomoci u\u017e\u00edv\u00e1n\u00ed <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">melatoninu<\/a>. Ten p\u0159isp\u00edv\u00e1 ke zkr\u00e1cen\u00ed \u010dasu pot\u0159ebn\u00e9ho k usnut\u00ed a celkov\u011b m\u016f\u017ee pomoci s navozen\u00edm fyziologick\u00fdch podm\u00ednek, kter\u00e9 p\u0159ipom\u00ednaj\u00ed ty no\u010dn\u00ed. <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>Pokud v\u00e1s zaj\u00edmaj\u00ed detailn\u011bj\u0161\u00ed informace o tom, co pom\u00e1h\u00e1 ke zdrav\u00e9mu sp\u00e1nkov\u00e9mu re\u017eimu, otev\u0159ete si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak usnout rychle? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/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.cz\/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=\"Jak_konkretne_by_mohl_vypadat_jeden_den_s_nocni_smenou\"><\/span>Jak konkr\u00e9tn\u011b by mohl vypadat jeden den s no\u010dn\u00ed sm\u011bnou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No\u010dn\u00ed sm\u011bny v r\u016fzn\u00fdch profes\u00edch mohou vypadat zcela odli\u0161n\u011b. P\u0159esto jsou ale v mnoh\u00e9m podobn\u00e9, a tak by v\u00e1m mohl pomoci obecn\u00fd postup, kter\u00fd si m\u016f\u017eete p\u0159\u00edpadn\u011b upravit podle vlastn\u00edch preferenc\u00ed. Uvedeme si tak p\u0159\u00edklad no\u010dn\u00ed sm\u011bny, <strong>kter\u00e1 za\u010d\u00edn\u00e1 ve 22 hodin<\/strong> a<strong> kon\u010d\u00ed r\u00e1no v 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> p\u0159ed za\u010d\u00e1tkem sm\u011bny, si dop\u0159ejte <strong>velk\u00e9 hlavn\u00ed j\u00eddlo.<\/strong> D\u00edky tomu z\u016fstanete syt\u00ed je\u0161t\u011b pom\u011brn\u011b dlouho i b\u011bhem pracovn\u00ed doby.<\/li>\n\n\n\n<li>Toto j\u00eddlo by m\u011blo b\u00fdt <strong>nejv\u011bt\u0161\u00edm j\u00eddlem dne <\/strong>a m\u011blo by obsahovat v\u0161echny d\u016fle\u017eit\u00e9 \u017eiviny v podob\u011b <strong>b\u00edlkovin, komplexn\u00edch sacharid\u016f, zdrav\u00fdch tuk\u016f <\/strong>i <strong>vl\u00e1kniny.<\/strong> P\u0159\u00edkladem je klasick\u00fd pokrm z masa (\u010di jeho rostlinn\u00e9 alternativy) a p\u0159\u00edlohy, dopln\u011bn\u00fd o zeleninu.<\/li>\n\n\n\n<li>V noci si dop\u0159ejte <strong>2 leh\u010d\u00ed j\u00eddla.<\/strong> M\u016f\u017eete s\u00e1hnout po <strong>jogurtu s ovocem, b\u00edl\u00e9m zakysan\u00e9m n\u00e1poji s o\u0159echy <\/strong>\u010di kousku <strong>celozrnn\u00e9ho chleba se \u0161unkou, s\u00fdrem a zeleninou. <\/strong>Hod\u00ed se tak\u00e9 <strong><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">proteinov\u00e1 ty\u010dinka<\/a><\/strong> \u010di <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/docs.google.com\/document\/u\/1\/d\/1Dv6bIb1bPFVCwMG1tloa2yr6PeitbdTdTFHUPaotFfw\/edit\" target=\"_blank\" rel=\"noreferrer noopener\">flapjack<\/a> s kouskem <strong>ovoce.<\/strong><\/li>\n\n\n\n<li>Posledn\u00ed j\u00eddlo si dop\u0159ejte<strong> p\u0159ed odchodem z pr\u00e1ce <\/strong>\u010di <strong>po p\u0159\u00edchodu dom\u016f. <\/strong>V\u00fdhodn\u011bj\u0161\u00ed je v\u0161ak zvl\u00e1dnout ho ji\u017e <strong>v pr\u00e1ci <\/strong>(cca v 5:30 &#8211; 6 hodin), proto\u017ee tak d\u00e1te sv\u00e9mu t\u011blu prostor ho <strong>\u010d\u00e1ste\u010dn\u011b str\u00e1vit <\/strong>je\u0161t\u011b p\u0159edt\u00edm, ne\u017e p\u016fjdete sp\u00e1t.<\/li>\n\n\n\n<li>J\u00eddlo p\u0159ed zalehnut\u00edm do postele by m\u011blo b\u00fdt lehk\u00e9 a dob\u0159e straviteln\u00e9, aby jeho tr\u00e1ven\u00ed nenaru\u0161ilo sp\u00e1nek.<\/li>\n\n\n\n<li>Sp\u00e1t bychom m\u011bli denn\u011b ide\u00e1ln\u011b <strong>7 &#8211; 9 hodin.<\/strong> Naspat takov\u00e9 mno\u017estv\u00ed b\u011bhem dne, kdy va\u0161e rodina \u010di p\u0159\u00e1tel\u00e9 bd\u00ed a v\u00e1s \u010dekaj\u00ed dal\u0161\u00ed povinnosti, je v\u0161ak pom\u011brn\u011b n\u00e1ro\u010dn\u00e9. Sna\u017ete se tak dop\u0159\u00e1t si <strong>alespo\u0148 6 hodin sp\u00e1nku.<\/strong> Krat\u0161\u00ed sp\u00e1nek je toti\u017e pova\u017eov\u00e1n za v\u00fdrazn\u011b nedostate\u010dn\u00fd. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>Po probuzen\u00ed si dop\u0159ejte dal\u0161\u00ed hlavn\u00ed j\u00eddlo. Znovu by m\u011blo b\u00fdt plnohodnotn\u00e9, s obsahem v\u0161ech \u017eivin.<\/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>Pracovat na no\u010dn\u00ed sm\u011bny a z\u00e1rove\u0148 se sna\u017eit dodr\u017eovat zdravou stravu nen\u00ed v\u016fbec jednoduch\u00e9. Pr\u00e1ce v noci toti\u017e <strong>naru\u0161uje p\u0159irozen\u00e9 cirkadi\u00e1nn\u00ed rytmy lidsk\u00e9ho t\u011bla,<\/strong> co\u017e si zahr\u00e1v\u00e1 nejen s pocity hladu a sytosti, ale tak\u00e9 celkov\u00fdm zdrav\u00edm. I tak je ale na\u0161t\u011bst\u00ed mo\u017en\u00e9 dostat svou v\u00fd\u017eivu pod kontrolu. D\u016fle\u017eit\u00e9 je nastavit si <strong>pravideln\u00fd stravovac\u00ed re\u017eim, vyb\u00edrat vhodn\u00e9 potraviny <\/strong>a j\u00eddlo dop\u0159edu <strong>pl\u00e1novat.<\/strong> Nezapom\u00ednejte v\u0161ak ani na <strong>pitn\u00fd re\u017eim <\/strong>a v r\u00e1mci mo\u017enost\u00ed co nejkvalitn\u011bj\u0161\u00ed<strong> sp\u00e1nek.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byl pro v\u00e1s \u010dl\u00e1nek u\u017eite\u010dn\u00fd, nezapome\u0148te ho sd\u00edlet se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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>Skloubit pr\u00e1ci na no\u010dn\u00ed sm\u011bny se zdrav\u00fdm \u017eivotn\u00edm stylem nen\u00ed jednoduch\u00fd \u00fakol. Kdy\u017e se v\u0161ak vyhnete t\u011bm nejv\u011bt\u0161\u00edm chyb\u00e1m, posunete sv\u00e9 stravov\u00e1n\u00ed na \u00fapln\u011b jinou \u00farove\u0148. Jak na to?<\/p>\n","protected":false},"author":156,"featured_media":478767,"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":[32],"tags":[6369,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-479184","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-strava-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","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>Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak j\u00edst zdrav\u011b p\u0159i pr\u00e1ci na sm\u011bny? Zjist\u011bte, jak ovliv\u0148uje pr\u00e1ce v noci hubnut\u00ed, jak nep\u0159ibrat \u010di se zbavit 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\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak j\u00edst zdrav\u011b p\u0159i pr\u00e1ci na sm\u011bny? Zjist\u011bte, jak ovliv\u0148uje pr\u00e1ce v noci hubnut\u00ed, jak nep\u0159ibrat \u010di se zbavit hladu, chuti na sladk\u00e9 a \u00fanavy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-26T11:58:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-27T12:20:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/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=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny\",\"datePublished\":\"2023-06-26T11:58:44+00:00\",\"dateModified\":\"2025-05-27T12:20:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\"},\"wordCount\":4356,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\",\"keywords\":[\"hubnut\u00ed\",\"strava\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\",\"name\":\"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg\",\"datePublished\":\"2023-06-26T11:58:44+00:00\",\"dateModified\":\"2025-05-27T12:20:39+00:00\",\"description\":\"Jak j\u00edst zdrav\u011b p\u0159i pr\u00e1ci na sm\u011bny? Zjist\u011bte, jak ovliv\u0148uje pr\u00e1ce v noci hubnut\u00ed, jak nep\u0159ibrat \u010di se zbavit hladu, chuti na sladk\u00e9 a \u00fanavy.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#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\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny\"}]},{\"@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\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny - GymBeam Blog","description":"Jak j\u00edst zdrav\u011b p\u0159i pr\u00e1ci na sm\u011bny? Zjist\u011bte, jak ovliv\u0148uje pr\u00e1ce v noci hubnut\u00ed, jak nep\u0159ibrat \u010di se zbavit 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\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/","og_type":"article","og_title":"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny - GymBeam Blog","og_description":"Jak j\u00edst zdrav\u011b p\u0159i pr\u00e1ci na sm\u011bny? Zjist\u011bte, jak ovliv\u0148uje pr\u00e1ce v noci hubnut\u00ed, jak nep\u0159ibrat \u010di se zbavit hladu, chuti na sladk\u00e9 a \u00fanavy.","og_url":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/","og_site_name":"GymBeam Blog","article_published_time":"2023-06-26T11:58:44+00:00","article_modified_time":"2025-05-27T12:20:39+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/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":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny","datePublished":"2023-06-26T11:58:44+00:00","dateModified":"2025-05-27T12:20:39+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/"},"wordCount":4356,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","keywords":["hubnut\u00ed","strava","zdrav\u00ed","zdrav\u00fd \u017eivotn\u00ed styl"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00ed styl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/","url":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/","name":"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/Praca-na-zmeny-FB.jpg","datePublished":"2023-06-26T11:58:44+00:00","dateModified":"2025-05-27T12:20:39+00:00","description":"Jak j\u00edst zdrav\u011b p\u0159i pr\u00e1ci na sm\u011bny? Zjist\u011bte, jak ovliv\u0148uje pr\u00e1ce v noci hubnut\u00ed, jak nep\u0159ibrat \u010di se zbavit hladu, chuti na sladk\u00e9 a \u00fanavy.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#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\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Pr\u00e1ce na sm\u011bny: Jak spr\u00e1vn\u011b j\u00edst a nep\u0159ibrat p\u0159i pr\u00e1ci na no\u010dn\u00ed sm\u011bny"}]},{"@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\/479184","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=479184"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/479184\/revisions"}],"predecessor-version":[{"id":726111,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/479184\/revisions\/726111"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/478767"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=479184"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=479184"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=479184"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=479184"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=479184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}