{"id":480814,"date":"2023-07-07T10:00:00","date_gmt":"2023-07-07T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=480814"},"modified":"2023-10-02T10:12:48","modified_gmt":"2023-10-02T08:12:48","slug":"7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/","title":{"rendered":"7 tipov, ako obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny a jes\u0165 zdrav\u0161ie"},"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\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/#Co_su_vysoko_priemyselne_spracovane_potraviny\" title=\"\u010co s\u00fa vysoko priemyselne spracovan\u00e9 potraviny?\">\u010co s\u00fa vysoko priemyselne spracovan\u00e9 potraviny?<\/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\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/#7_tipov_ako_v_jedalnicku_obmedzit_vysoko_priemyselne_spracovane_potraviny\" title=\"7 tipov, ako v jed\u00e1lni\u010dku obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny\">7 tipov, ako v jed\u00e1lni\u010dku obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny<\/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\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dne\u0161n\u00e1 upon\u00e1h\u013ean\u00e1 doba m\u00e1 svoju da\u0148 v r\u00f4znych oblastiach kvality n\u00e1\u0161ho \u017eivota. V\u00fdnimkou nie je ani strava, pri ktorej \u010dasto <strong>siahame po r\u00fdchlych rie\u0161eniach v podobe vysoko priemyselne spracovan\u00fdch potrav\u00edn.<\/strong> V\u010faka nim si s\u00edce \u010dasto s jedlom nemus\u00edme robi\u0165 \u0165a\u017ek\u00fa hlavu, ale faktom zost\u00e1va, \u017ee s\u00fa sp\u00e1jan\u00e9 s cel\u00fdm radom civiliza\u010dn\u00fdch probl\u00e9mov a ochoren\u00ed, vr\u00e1tane nadv\u00e1hy \u010di obezity. V dne\u0161nom \u010dl\u00e1nku sa preto spolu zamysl\u00edme nad t\u00fdm, ako vo svojom \u017eivote obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny a vyhn\u00fa\u0165 sa tak r\u00f4znym probl\u00e9mom vypl\u00fdvaj\u00facim z ich zlo\u017eenia.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_su_vysoko_priemyselne_spracovane_potraviny\"><\/span>\u010co s\u00fa vysoko priemyselne spracovan\u00e9 potraviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sk\u00f4r ne\u017e sa pust\u00edme do jednotliv\u00fdch tipov, je fajn za\u010da\u0165 t\u00fdm, \u010do by si mal \u010dlovek predstavi\u0165 pod pojmom vysoko priemyselne spracovan\u00fdch potrav\u00edn. Mo\u017eno v\u00e1s prekvap\u00ed, \u017ee mnoh\u00e9 z nich maj\u00fa pravideln\u00e9 miesto aj vo va\u0161om n\u00e1kupnom ko\u0161\u00edku. Ide o produkty a potraviny, ktor\u00e9 pre\u0161li<strong> cel\u00fdm radom r\u00f4znych technologick\u00fdch procesov. <\/strong>Tie ich \u201cobohatili\u201d o r\u00f4zne pr\u00eddavn\u00e9 l\u00e1tky, ktor\u00e9 potom m\u00f4\u017eu za to, \u017ee sa \u00faplne <strong>l\u00ed\u0161ia od p\u00f4vodn\u00fdch surov\u00edn aj nespracovan\u00fdch potrav\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cie\u013eom t\u00fdchto procesov je v\u00e4\u010d\u0161inou <strong>pred\u013a\u017eenie trvanlivosti \u010di vylep\u0161enie chuti,<\/strong> av\u0161ak za cenu prid\u00e1vania r\u00f4znych <strong>\u00e9\u010dok \u010di in\u00fdch l\u00e1tok.<\/strong> V zlo\u017een\u00ed t\u00fdchto potrav\u00edn n\u00e1jdete \u010dasto v\u00e4\u010d\u0161ie mno\u017estvo pridan\u00e9ho cukru (napr. gluk\u00f3zo-frukt\u00f3zov\u00e9ho sirupu), soli, tuku (trans nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn), konzervantov, sladidiel, ar\u00f3m, menej kvalitn\u00fdch \u010dast\u00ed m\u00e4sa a \u010fal\u0161ie zlo\u017eky. Pr\u00edkladom ultra-spracovan\u00fdch potrav\u00edn m\u00f4\u017ee by\u0165 <strong>\u010dokol\u00e1da, zmrzlina, sladen\u00e9 n\u00e1poje, sladk\u00e9 pe\u010divo, \u010dipsy, \u00fadeniny, sal\u00e1my, kuracie nugetky, mrazen\u00e9 hranolky, balen\u00e9 polievky, hotdogy<\/strong> a \u010fal\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849-1124x749.jpg\" alt=\"vysoko priemyselne spracovan\u00e9 potraviny\" class=\"wp-image-480829\" title=\"vysoko priemyselne spracovan\u00e9 potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1144655849.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Vo vysoko priemyselne spracovan\u00fdch potravin\u00e1ch typicky n\u00e1jdete napr\u00edklad <strong>rafinovan\u00e9 sacharidy, l\u00e1tky na zv\u00fdraznenie chut\u00ed, vysok\u00fd obsah tuku, soli alebo cukru.<\/strong> Okrem toho s\u00fa charakteristick\u00e9 t\u00fdm, \u017ee obsahuj\u00fa <strong>ve\u013ek\u00e9 mno\u017estvo energie na mal\u00e9 mno\u017estvo potraviny (maj\u00fa vysok\u00fa energetick\u00fa denzitu) a maj\u00fa n\u00edzku v\u00fd\u017eivov\u00fa hodnotu. <\/strong>Navy\u0161e kv\u00f4li n\u00edzkemu obsahu vl\u00e1kniny a bielkov\u00edn maju vysoko priemyseln\u00e9 potraviny n\u00edzku s\u00fdtiacu schopnos\u0165. V praxi ich tak ve\u013emi jednoducho zjeme ve\u013ea a ani n\u00e1s nezas\u00fdtia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak prijmeme z nich ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed, \u010do sa m\u00f4\u017ee \u013eahko negat\u00edvne odrazi\u0165 na na\u0161ej hmotnosti. A ak je na t\u00fdchto potravin\u00e1ch zalo\u017een\u00fd n\u00e1\u0161 jed\u00e1lni\u010dek, tak si m\u00f4\u017eeme koledova\u0165 o probl\u00e9my. S konzum\u00e1ciou vysoko priemyselne spracovan\u00fdch potrav\u00edn sa toti\u017e pod\u013ea r\u00f4znych \u0161t\u00fadi\u00ed sp\u00e1ja aj <strong>vy\u0161\u0161ie riziko srdcov\u00fdch ochoren\u00ed, nadv\u00e1hy, cukrovky, obezity<\/strong> a podobne.&nbsp;<span class=\"tadv-color\" style=\"color:#ff6600\">[1 &#8211; 3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"7_tipov_ako_v_jedalnicku_obmedzit_vysoko_priemyselne_spracovane_potraviny\"><\/span>7 tipov, ako v jed\u00e1lni\u010dku obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak teda chcete zn\u00ed\u017ei\u0165 rizik\u00e1 spom\u00ednan\u00e9 vy\u0161\u0161ie, jes\u0165 zdrav\u0161ie, dosta\u0165 jedlo pod kontrolu alebo si viac d\u00e1va\u0165 pozor na svoju v\u00e1hu, vysoko priemyselne spracovan\u00e9 potraviny by nemali by\u0165 zast\u00fapen\u00e9 vo va\u0161om jed\u00e1lni\u010dku pr\u00edli\u0161 \u010dasto. Ni\u017e\u0161ie v\u00e1m preto pon\u00fakneme <strong>tipy, ako sa im vyhn\u00fa\u0165 alebo ich minim\u00e1lne obmedzi\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">1. Prem\u00fd\u0161\u013eajte u\u017e po\u010das nakupovania<\/h3>\n\n\n\n<p>Pri obmedzovan\u00ed vysoko priemyselne spracovan\u00fdch potrav\u00edn je ide\u00e1lne za\u010da\u0165 u\u017e po\u010das nakupovania. Sk\u00faste preto obmedzi\u0165 svoju rutinu v nakupovan\u00ed croissantov, donutov \u010di in\u00e9ho sladk\u00e9ho pe\u010diva. To ist\u00e9 sa t\u00fdka aj \u010dipsov, sal\u00e1my, klob\u00e1sy, \u00faden\u00edn a in\u00fdch vysoko priemyselne spracovan\u00fdch potrav\u00edn, ktor\u00e9 n\u00e1s ob\u010das l\u00e1kaj\u00fa o nie\u010do viac v\u00fdhodn\u00fdm XXL balen\u00edm. Pokojne si z tejto kateg\u00f3rie k\u00fapte nie\u010do men\u0161ie, \u010do zjete ako pote\u0161enie, ale <strong>sna\u017ete sa nakupova\u0165 tak, aby v\u00e1\u0161 jed\u00e1lni\u010dek nebol postaven\u00fd na t\u00fdchto potravin\u00e1ch.<\/strong> Tu jednoducho plat\u00ed, \u017ee<strong> \u010do nem\u00e1me doma, to nezjeme a \u010do nevlo\u017e\u00edme do ko\u0161\u00edka, to si domov neprinesieme. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e1to t\u00e9ma zauj\u00edma viac, ur\u010dite nevynechajte na\u0161ich <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-spravne-vyberat-a-nakupovat-potraviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tipov, ako spr\u00e1vne vybera\u0165 a nakupova\u0165 potraviny.<\/strong><\/a><\/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 is-style-h3\">2. Viac konzumujte \u010derstv\u00e9 potraviny<\/h3>\n\n\n\n<p>Do jed\u00e1lni\u010dka sa sna\u017ete zaradi\u0165 viac nespracovan\u00fdch potrav\u00edn, ktor\u00e9 maj\u00fa ni\u017e\u0161\u00ed obsah kal\u00f3ri\u00ed a vy\u0161\u0161\u00ed obsah vitam\u00ednov, vl\u00e1kniny \u010di in\u00fdch prospe\u0161n\u00fdch l\u00e1tok. Skvel\u00fdm pr\u00edkladom je ovocie a zelenina.<strong> <\/strong>Daj\u00fa sa zakomponova\u0165 prakticky v\u0161ade a v\u010faka tomu z\u00edskate cenn\u00e9 \u017eiviny. Ke\u010f si rob\u00edte omeletu, <strong>namiesto slaniny alebo sal\u00e1my do nej pridajte treb\u00e1rs <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>. <\/strong>Lep\u0161ie rozhodnutie m\u00f4\u017eete urobi\u0165 aj pri pr\u00edprave sladk\u00fdch ra\u0148ajok. Sladen\u00e9 cere\u00e1lie sa daj\u00fa vymeni\u0165 za <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nutty-mix-s-jahodami-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zmes vlo\u010diek s orie\u0161kami a semienkami<\/strong><\/a> alebo m\u00f4\u017eete vysk\u00fa\u0161a\u0165 ovsen\u00fa ka\u0161u s \u010derstv\u00fdm ovoc\u00edm, ktor\u00fa si doslad\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cakankovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dakankov\u00fdm sirupom<\/strong><\/a><strong>. <\/strong>Tieto \u010derstv\u00e9 potraviny nielen\u017ee zv\u00e4\u010d\u0161ia porciu a zaber\u00fa na tanieri viac miesta, ale nepridaj\u00fa ani ve\u013ek\u00e9 mno\u017estvo kal\u00f3ri\u00ed navy\u0161e a skvele nahradia menej vhodn\u00e9 ingrediencie. Ak pr\u00e1ve nem\u00e1te po ruke \u010derstv\u00e9 ovocie \u010di zeleninu, vhodnou alternat\u00edvou m\u00f4\u017ee by\u0165 aj mrazen\u00e1 zelenina alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/susene-ovocie\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lyofilizovan\u00e9 ovocie<\/strong><\/a><strong>.<\/strong> V jeho pr\u00edpade v\u0161ak ide o koncentrovanej\u0161\u00ed zdroj energie, a tak by sme to s mno\u017estvom nemali preh\u00e1\u0148a\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako m\u00f4\u017eete pristupova\u0165 aj k m\u00e4su. Jeho vysoko spracovan\u00e9 verzie s\u00fa tak\u00e9, ktor\u00e9 sa pripravovali konzervovan\u00edm, \u00faden\u00edm, solen\u00edm, su\u0161en\u00edm a prid\u00e1van\u00edm \u010fal\u0161\u00edch l\u00e1tok. Pr\u00edkladom t\u00fdchto potrav\u00edn m\u00f4\u017ee by\u0165 \u0161unka, sal\u00e1ma, p\u00e1rky, klob\u00e1sy \u010di slanina. Sk\u00faste preto tieto potraviny obmedzi\u0165 a <strong>kupujte si sk\u00f4r \u010derstv\u00e9 a nespracovan\u00e9 m\u00e4so, ktor\u00e9 si doma priprav\u00edte sami. Tu treba e\u0161te podotkn\u00fa\u0165, \u017ee za nespracovan\u00e9 m\u00e4so sa pova\u017euje aj mrazen\u00e9<\/strong> alebo tak\u00e9, ktor\u00e9 pre\u0161lo mechanick\u00fdm spracovan\u00edm, ako je kr\u00e1janie.<span class=\"tadv-color\" style=\"color:#ff6600\">[5 &#8211; 6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-1124x750.jpg\" alt=\"Vysoko priemyselne spracovan\u00e9 potraviny nahra\u010fte \u010derstv\u00fdmi potravinami\" class=\"wp-image-481148\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Vysoko priemyselne spracovan\u00e9 potraviny nahra\u010fte \u010derstv\u00fdmi potravinami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668.jpg 2015w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">3. Aspo\u0148 \u010diasto\u010dne nahra\u010fte rafinovan\u00e9 sacharidy<\/h3>\n\n\n\n<p>Pod pojmom rafinovan\u00e9 sacharidy sa ukr\u00fdvaj\u00fa vysoko priemyselne spracovan\u00e9 sacharidov\u00e9 potraviny, ktor\u00e9 boli v d\u00f4sledku spracovania<strong> zbaven\u00e9 vl\u00e1kniny, vitam\u00ednov, miner\u00e1lnych l\u00e1tok a \u010fal\u0161\u00edch prospe\u0161n\u00fdch \u017eiv\u00edn.<\/strong> St\u00e1va sa z nich tak len r\u00fdchly zdroj energie, ktor\u00fd n\u00e1s nadlho nezas\u00fdti. V praxi ide napr\u00edklad o chlieb, ro\u017eky \u010di \u010fal\u0161ie pe\u010divo z bielej m\u00faky alebo jemn\u00e9 pe\u010divo ako croissanty. Medzi produkty z bielej m\u00faky patria napr\u00edklad aj niektor\u00e9 druhy <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestov\u00edn<\/a>, su\u0161ienky, cookies a podobne. <span class=\"tadv-color\" style=\"color:#ff6600\">[7]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na t\u00fdchto potravin\u00e1ch si, samozrejme, m\u00f4\u017eete pochutna\u0165 raz za \u010das, resp. by ste mali dba\u0165 na to, aby ste rafinovan\u00e9 sacharidy konzumovali v men\u0161om mno\u017estve. Z ve\u013ekej \u010dasti by toti\u017e v\u00e1\u0161 jed\u00e1lni\u010dek mali tvori\u0165 hlavne nerafinovan\u00e9 sacharidy (zast\u00fapen\u00e9 napr\u00edklad v celozrnn\u00fdch produktoch), ktor\u00e9 maj\u00fa typicky <strong>vy\u0161\u0161\u00ed obsah vl\u00e1kniny prospe\u0161nej pre zdrav\u00e9 tr\u00e1venie.<\/strong> Okrem toho obsahuj\u00fa<strong> vitam\u00edny a miner\u00e1lne l\u00e1tky \u010di \u010fal\u0161ie cenn\u00e9 \u017eiviny.<\/strong> Aj v\u010faka nim v\u00e1s zas\u00fdtia na dlh\u0161\u00ed \u010das. Ak napr\u00edklad milujete pe\u010divo a cestoviny, sk\u00faste ich biele verzie vymeni\u0165 za celozrnn\u00fd variant. Medzi \u010fal\u0161ie nerafinovan\u00e9 sacharidy patr\u00ed ovocie, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, ovsen\u00e9 \/ ra\u017en\u00e9 vlo\u010dky, zemiaky \u010di strukoviny, ako fazu\u013ea, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, s\u00f3jov\u00e9 b\u00f4by a podobne. <span class=\"tadv-color\" style=\"color:#ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s t\u00e9ma sacharidov zauj\u00edma viac, m\u00f4\u017eete si o nich pre\u010d\u00edta\u0165 v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Co_su_rafinovane_sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sacharidy: delenie, zdroje, tr\u00e1venie, funkcie v tele a optim\u00e1lny pr\u00edjem.<\/strong><\/a><\/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 is-style-h3\">4. Majte po ruke zdrav\u00e9 snacky<\/h3>\n\n\n\n<p>Po\u010das nabit\u00fdch dn\u00ed je skvel\u00e9 ma\u0165 pri sebe snacky, ktor\u00e9 pom\u00f4\u017eu zahna\u0165 hlad. Ak je v\u0161ak va\u0161a \u0161pajza pln\u00e1 nutri\u010dne nekvalitn\u00fdch snackov v podobe \u010dipsov, krekrov, ty\u010diniek, \u010dokol\u00e1d, su\u0161ienok a \u010fal\u0161\u00edch sladkost\u00ed, m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9 vybra\u0165 sa zdrav\u0161ou cestou. Aj tu preto treba prem\u00fd\u0161\u013ea\u0165 u\u017e po\u010das toho, \u010do pred sebou tla\u010d\u00edte n\u00e1kupn\u00fd ko\u0161\u00edk. Namiesto be\u017en\u00fdch sladkost\u00ed si sk\u00faste vybera\u0165 r\u00f4zne alternat\u00edvy. M\u00f4\u017eete sa in\u0161pirova\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/proteinove-snacky\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161ou ponukou snackov<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide o<strong> potraviny, ktor\u00e9 obsahuj\u00fa vy\u0161\u0161ie mno\u017estvo bielkov\u00edn a vl\u00e1kniny, ale aj menej cukru \u010di tuku. <\/strong>V pr\u00edpade zas\u00fdstenia s\u00fa tak podstatne efekt\u00edvnej\u0161ie. Medzi ob\u013e\u00faben\u00e9 zdrav\u00e9 snacky patria napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky<\/a>, pr\u00edrodn\u00e9 orechy a semienka, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/orieskove-masla\/\" class=\"ek-link\">orie\u0161kov\u00e9 masl\u00e1<\/a> alebo nesladen\u00e9 mlie\u010dne v\u00fdrobky. Hlad a chu\u0165 na sladk\u00e9 pom\u00f4\u017ee zahna\u0165 aj biely jogurt s \u010derstv\u00fdm ovoc\u00edm a h\u0155stkou orechov \u010di semienok. R\u00fdchle chu\u0165ovky pod zub si v\u0161ak m\u00f4\u017eete pripravi\u0165 aj doma. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee nem\u00e1te \u010das na pr\u00edpravu sa v\u00e1m ur\u010dite bude hodi\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/5-tipov-ako-si-vybrat-kvalitnu-proteinovu-tycinku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako si vybra\u0165 kvalitn\u00fa prote\u00ednov\u00fa ty\u010dinku<\/strong><\/a><strong>,<\/strong> ktor\u00fd v\u00e1m pom\u00f4\u017ee zorientova\u0165 sa v ponuke a zvoli\u0165 najlep\u0161ie rie\u0161enie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skvelou vo\u013ebou m\u00f4\u017ee by\u0165 napr\u00edklad, ak si pred cestou z domu pribal\u00edte krabi\u010dku s humusom a nasekanou zeleninou. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete aj <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-chrumkave-semienkove-krekry\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chrumkav\u00e9 semienkov\u00e9 krekry<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kokosove-tycinky-s-cokoladovou-polevou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokosov\u00e9<\/a> alebo nepe\u010den\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-nepecene-arasidove-susienky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9 su\u0161ienky<\/a>. Ke\u010f budete ma\u0165 po ruke nie\u010do z t\u00fdchto pr\u00edkladov, ur\u010dite zabr\u00e1nite tomu, \u017ee si vbehnete do pek\u00e1rne a v z\u00e1pale hladu \u010di zhonu siahnete po donutoch, ktor\u00e9 zapijete \u013eadovou k\u00e1vou so zmrzlinou plnou \u010fal\u0161ieho cukru, akur\u00e1t v tekutej podobe.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1124x692.png\" alt=\"Majte po ruke zdrav\u00e9 snacky\" class=\"wp-image-480880\" style=\"width:843px;height:519px\" width=\"843\" height=\"519\" title=\"Majte po ruke zdrav\u00e9 snacky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1124x692.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-400x246.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1536x946.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-2048x1262.png 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">5. Pite menej limon\u00e1d a viac vody<\/h3>\n\n\n\n<p>Pri cukroch v tekutej podobe e\u0161te zostaneme. V kateg\u00f3rii vysoko priemyselne spracovan\u00fdch potrav\u00edn toti\u017e m\u00f4\u017eete n\u00e1js\u0165 aj v\u0161etky cukrom sladen\u00e9 limon\u00e1dy a n\u00e1poje. \u010ci u\u017e ide o ob\u013e\u00faben\u00fa kolu, limon\u00e1du alebo energetick\u00e9 drinky, ich spolo\u010dn\u00fdm menovate\u013eom s\u00fa kal\u00f3rie v podobe jednoduch\u00e9ho cukru. Tie v\u00e4\u010d\u0161ina z n\u00e1s \u010dasto prij\u00edma takpovediac nevedomky a s\u00fa <strong>sp\u00e1jan\u00e9 s vy\u0161\u0161\u00edm rizikom nadv\u00e1hy \u010di obezity. <\/strong>Napr\u00edklad jeden liter ob\u013e\u00fabenej koly obsahuje asi <strong>450 kcal, \u010do m\u00f4\u017ee by\u0165 ekvivalentom jedn\u00e9ho plnohodnotn\u00e9ho obeda.<\/strong> Ak za de\u0148 vypijete jednu dvojlitrov\u00fa f\u013ea\u0161u, len t\u00fdm sa dost\u00e1vate takmer na polovicu denn\u00e9ho pr\u00edjmu niekoho, koho celodenn\u00fd jed\u00e1lni\u010dek m\u00e1 2000 kcal. A to sme e\u0161te nezar\u00e1tali jedlo, ktor\u00e9 za de\u0148 zjete. <span class=\"tadv-color\" style=\"color:#ff6600\">[8 &#8211; 9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00faste preto tieto sladen\u00e9 n\u00e1poje obmedzova\u0165. Ak ste samozrejme zvyknut\u00ed pi\u0165 nieko\u013eko litrov limon\u00e1dy denne, budete na to musie\u0165 \u00eds\u0165 postupne. Namiesto klasickej sladenej verzie si m\u00f4\u017eete <strong>pripravi\u0165 <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-letne-osviezujuce-nealkoholicke-drinky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dom\u00e1cu limon\u00e1du<\/strong><\/a><strong>,<\/strong> ktor\u00e1 sa d\u00e1 dosladi\u0165 napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/stevia-tabs-sladidlo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9viou<\/a>, <a href=\"https:\/\/gymbeam.sk\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erytritolom<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolom<\/a>. Zauj\u00edmav\u00fdm rie\u0161en\u00edm m\u00f4\u017eu by\u0165 aj miner\u00e1lne vody doplnen\u00e9 o ovocn\u00fa ar\u00f3mu, ktor\u00e9 neobsahuj\u00fa cukor. Na za\u010diatku v\u0161ak mo\u017eno bude sta\u010di\u0165, ke\u010f si svoj ob\u013e\u00faben\u00fd d\u017e\u00fas alebo kolu sk\u00fasite zriedi\u0165 s vodou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ob\u013e\u00faben\u00fdm rie\u0161en\u00edm b\u00fdvaj\u00fa \u010dasto aj ochuten\u00e9 <a href=\"https:\/\/gymbeam.sk\/42-bcaa\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA pr\u00e1\u0161ky<\/a>, ktor\u00e9 dok\u00e1\u017eu vodu skvele ozvl\u00e1\u0161tni\u0165, pri\u010dom obsahuj\u00fa prospe\u0161n\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokyseliny<\/strong><\/a><strong>.<\/strong> Postupn\u00fdm obmedzovan\u00edm n\u00e1pojov sladen\u00fdch cukrom sa mo\u017eno dopracujete k tomu, \u017ee v\u00e1m na ochutenie u\u017e nesk\u00f4r bude sta\u010di\u0165 len citr\u00f3n, limetka alebo \u010dist\u00e1 voda. Pr\u00edjemn\u00fdm bonusom potom m\u00f4\u017ee by\u0165 aj to, \u017ee sa v\u00e1m <strong>vyraden\u00edm sladen\u00fdch n\u00e1pojov zn\u00ed\u017ei denn\u00fd pr\u00edjem kal\u00f3ri\u00ed, \u010do sa n\u00e1sledne pozit\u00edvne odraz\u00ed na va\u0161ej postave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s tekut\u00fdch kal\u00f3ri\u00ed zauj\u00edma viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/#Kolko_kalorii_a_cukru_obsahuju_oblubene_napoje_a_preco_smoothie_napoje_nie_su_az_take_zdrave\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"Pite menej limon\u00e1d a viac vody\" class=\"wp-image-480898\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Pite menej limon\u00e1d a viac vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">6. Jedzte viac dom\u00e1cej stravy a menej fastfoodu<\/h3>\n\n\n\n<p>Pod \u0165archou povinnost\u00ed \u010dasto zanedb\u00e1vame pr\u00edpravu stravy. Hlad n\u00e1s potom dotla\u010d\u00ed objedna\u0165 si pizzu alebo in\u00fd fast food, ktor\u00fd n\u00e1m prinesie kr\u00e1tkodob\u00e9 pote\u0161enie. Vo v\u00fdsledku je v\u0161ak podobn\u00e1 strava bohat\u00e1 na vysoko priemyselne spracovan\u00e9 potraviny a sp\u00e1jaj\u00fa sa s \u0148ou rizik\u00e1 spom\u00ednan\u00e9 vy\u0161\u0161ie. Jedn\u00fdm z rie\u0161en\u00ed m\u00f4\u017ee by\u0165 <strong>pr\u00edprava poctivej dom\u00e1cej stravy z v\u00fd\u017eivn\u00fdch ingredienci\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010faka pr\u00edprave vo vlastnej r\u00e9\u017eii budete ma\u0165 zlo\u017eenie plne pod kontrolou a m\u00f4\u017eete sa \u013eahko vyhn\u00fa\u0165 vysoko priemyselne spracovan\u00fdm potravin\u00e1m. <strong>Sna\u017ete sa vari\u0165 z \u010derstv\u00fdch, resp. z\u00e1kladn\u00fdch ingredienci\u00ed a vyu\u017e\u00edvajte nerafinovan\u00e9 sacharidy.<\/strong> V pr\u00edpade, \u017ee m\u00e1te m\u00e1lo \u010dasu na varenie, uva\u017eujte dopredu a pripravte si krabi\u010dky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pr\u00edprave dom\u00e1cej stravy myslite na to, aby obsahovala v\u0161etky <strong>z\u00e1kladn\u00e9 makro\u017eiviny, teda bielkoviny, sacharidy a tuky. <\/strong>M\u00f4\u017eete si tak nachysta\u0165 nieko\u013eko variantov, ktor\u00e9 spolu \u013eahko skombinujete. Skvel\u00e9 je napr\u00edklad restovan\u00e9 m\u00e4so alebo <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a> so zeleninou, ktor\u00e9 v\u00e1m posl\u00fa\u017ei ako zdroj bielkov\u00edn aj tuku. K tomu potom sta\u010d\u00ed prida\u0165 komplexn\u00e9 sacharidy v podobe <strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kuskusu<\/strong><\/a> a <a href=\"https:\/\/gymbeam.sk\/psenicny-bulgur-tmavy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bulguru<\/strong><\/a><strong>. <\/strong>Hotov\u00e9 jedl\u00e1 m\u00f4\u017eete umiestni\u0165 aj do mrazni\u010dky. Vydr\u017eia v\u00e1m dlh\u0161ie a potom ich sta\u010d\u00ed len zohria\u0165. Ka\u017ed\u00fd de\u0148 si tak budete m\u00f4c\u0165 vychutna\u0165 zdrav\u0161ie a minim\u00e1lne spracovan\u00e9 pokrmy aj bez varenia. In\u0161pirova\u0165 v\u00e1s m\u00f4\u017ee napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00e1\u0161 vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m v\u0161ak aj napriek tomu stane, \u017ee raz za \u010das skon\u010d\u00edte vo fast foode, nemus\u00edte ma\u0165 v\u00fd\u010ditky. Aj tu sa toti\u017e d\u00e1 vybra\u0165 jedlo, ktor\u00e9 m\u00f4\u017ee by\u0165 dobr\u00fdm kompromisom. Sna\u017ete sa v\u0161ak vyhn\u00fa\u0165 <strong>vysm\u00e1\u017ean\u00fdm kalorick\u00fdm bomb\u00e1m <\/strong>a namiesto nich dajte prednos\u0165 sk\u00f4r grilovan\u00e9mu menu. Dobr\u00fdm pr\u00edkladom m\u00f4\u017ee by\u0165 wrap, ktor\u00fd obsahuje spravidla grilovan\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie m\u00e4so<\/a>, zeleninu a trochu om\u00e1\u010dky, ako zdroj tuku. V r\u00e1mci mo\u017enost\u00ed pouva\u017eujte aj o v\u00fdbere dresingu \u010di om\u00e1\u010dky a sk\u00faste siahnu\u0165 napr\u00edklad <strong>po jogurtovej alternat\u00edve.<\/strong> Zdrav\u0161\u00ed v\u00fdber m\u00f4\u017eete uzavrie\u0165 t\u00fdm, \u017ee<strong> sladen\u00e9 n\u00e1poje <\/strong>vymen\u00edte za vodu. Navy\u0161e, prakticky ka\u017ed\u00fd fast-foodov\u00fd re\u0165azec m\u00e1 na svojom <strong>webe nutri\u010dn\u00e9 hodnoty,<\/strong> ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 s lep\u0161\u00edm v\u00fdberom. <span class=\"tadv-color\" style=\"color:#ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864-1124x749.jpg\" alt=\"\" class=\"wp-image-480915\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">7. Nesna\u017ete sa o dokonalos\u0165 a vyu\u017eite pravidlo 80\/20<\/h3>\n\n\n\n<p>Aj napriek efekt\u00edvnym cest\u00e1m spom\u00ednan\u00fdm vy\u0161\u0161ie sa v pr\u00edpade obmedzovania vysoko priemyselne spracovan\u00fdch potrav\u00edn nesna\u017ete by\u0165 perfektn\u00ed. Pr\u00edli\u0161n\u00e9 obmedzovanie by toti\u017e mohlo vyusti\u0165 k probl\u00e9mom, ak\u00fdmi s\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/poruchy-prijmu-potravy-preco-vznikaju-ake-su-ich-priznaky-a-nasledky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>poruchy pr\u00edjmu potravy<\/strong><\/a><strong>.<\/strong> Raz za \u010das v\u00e1m toti\u017e \u017eiadne jedlo neu\u0161kod\u00ed a u\u017eito\u010dn\u00e9 v tomto smere m\u00f4\u017ee by\u0165<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/iifym-flexibilne-stravovanie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pravidlo 80\/20<\/strong><\/a><strong>. <\/strong>Hovor\u00ed o tom, \u017ee<strong> 80 % n\u00e1\u0161ho energetick\u00e9ho pr\u00edjmu by mali tvori\u0165 nutri\u010dne hodnotn\u00e9 potraviny. <\/strong>Zvy\u0161n\u00fdch 20 % m\u00f4\u017eeme vyplni\u0165 napr\u00edklad pizzou, \u010dokol\u00e1dou alebo inou ob\u013e\u00fabenou poch\u00fa\u0165kou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 by ste sa nemali sna\u017ei\u0165 zmeni\u0165 v\u0161etko naraz. Zvl\u00e1\u0161\u0165 v pr\u00edpade, \u017ee vysoko priemyselne spracovan\u00e9 potraviny boli be\u017enou s\u00fa\u010das\u0165ou v\u00e1\u0161ho jed\u00e1lni\u010dka dlh\u00e9 roky. Ide\u00e1lne je robi\u0165 sk\u00f4r <strong>mal\u00e9 kroky, ktor\u00e9 bud\u00fa udr\u017eate\u013enej\u0161ie<\/strong> ne\u017e ve\u013ek\u00e9 zmeny, ktor\u00e9 dlho nevydr\u017eia a vystrieda ich sklamanie. Na za\u010diatku teda nemus\u00edte v\u00f4bec meni\u0165 svoju celodenn\u00fa rutinu, ale pokojne za\u010dnite t\u00fdm, \u017ee <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>ozdrav\u00edte<\/strong><\/a> svoje ra\u0148ajky alebo ka\u017ed\u00e9 z denn\u00fdch jed\u00e1l napr\u00edklad tak, \u017ee k nim prid\u00e1te k\u00fasok ovocia a zeleniny. Nesk\u00f4r m\u00f4\u017eete prida\u0165 pitn\u00fd re\u017eim zameran\u00fd viac na \u010dist\u00fa vodu a postupne si presklad\u00e1te aj \u010fal\u0161ie denn\u00e9 jedl\u00e1 ako obed \u010di ve\u010deru. <span class=\"tadv-color\" style=\"color:#ff6600\">[11]<\/span><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoko priemyselne spracovan\u00e9 potraviny a jedl\u00e1 dnes striehnu na ka\u017edom kroku. V r\u00e1mci r\u00fdchleho \u017eivotn\u00e9ho \u0161t\u00fdlu je s\u00edce \u013eahk\u00e9 im pod\u013eahn\u00fa\u0165, av\u0161ak da\u0148ou s\u00fa <strong>r\u00f4zne rizik\u00e1, ktor\u00e9 sa v dlhodobom mer\u00edtku m\u00f4\u017eu podp\u00edsa\u0165 na na\u0161om zdrav\u00ed. <\/strong>O to viac m\u00f4\u017eete oceni\u0165 niektor\u00e9 z na\u0161ich tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu tieto potraviny obmedzi\u0165 \u010di nahradi\u0165 a zlep\u0161i\u0165 celkov\u00e9 stravovacie n\u00e1vyky. Ako v\u017edy v\u0161ak plat\u00ed, \u017ee sa <strong>netreba sna\u017ei\u0165 o dokonalos\u0165 a ka\u017ed\u00fa zo zmien zav\u00e1dzajte postupne.<\/strong> \u010ci u\u017e ide o <strong>pravidlo 80\/20, vyra\u010fovanie sladen\u00fdch n\u00e1pojov alebo rafinovan\u00fdch sacharidov,<\/strong> len postupn\u00fdmi krokmi sa v\u00e1m podar\u00ed udr\u017ea\u0165 nov\u00e9 n\u00e1vyky aj dlhodobo. A o to predsa ide, no nie?<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>V \u010dl\u00e1nku v\u00e1m porad\u00edme, ako uva\u017eova\u0165 po\u010das nakupovania, nahradi\u0165 rafinovan\u00e9 sacharidy a sladen\u00e9 n\u00e1poje \u010di celkovo obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny.<\/p>\n","protected":false},"author":120,"featured_media":481116,"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":[6055,6069,6082],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-480814","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-strava","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-stravovanie","12":"filter_attribute-tipy-a-triky","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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