{"id":481353,"date":"2023-07-07T17:14:56","date_gmt":"2023-07-07T15:14:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=481353"},"modified":"2023-11-03T14:24:06","modified_gmt":"2023-11-03T13:24:06","slug":"7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/","title":{"rendered":"7 tip\u016f, jak omezit vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a j\u00edst zdrav\u011bji"},"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\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/#Co_jsou_vysoce_prumyslove_zpracovane_potraviny\" title=\"Co jsou vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny?\">Co jsou vysoce pr\u016fmyslov\u011b zpracovan\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.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/#7_tipu_jak_v_jidelnicku_omezit_vysoce_prumyslove_zpracovane_potraviny\" title=\"7 tip\u016f, jak v j\u00eddeln\u00ed\u010dku omezit vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny\">7 tip\u016f, jak v j\u00eddeln\u00ed\u010dku omezit vysoce pr\u016fmyslov\u011b zpracovan\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.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dne\u0161n\u00ed usp\u011bchan\u00e1 doba m\u00e1 svou da\u0148 v r\u016fzn\u00fdch oblastech kvality na\u0161eho \u017eivota. V\u00fdjimkou nen\u00ed ani strava, p\u0159i kter\u00e9 \u010dasto<strong> sah\u00e1me po rychl\u00fdch \u0159e\u0161en\u00edch v podob\u011b vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin.<\/strong> D\u00edky nim si sice \u010dasto s j\u00eddlem nemus\u00edme d\u011blat t\u011b\u017ekou hlavu, ale faktem z\u016fst\u00e1v\u00e1, \u017ee jsou spojov\u00e1ny s celou \u0159adou civiliza\u010dn\u00edch probl\u00e9m\u016f a onemocn\u011bn\u00ed, v\u010detn\u011b nadv\u00e1hy \u010di obezity. V dne\u0161n\u00edm \u010dl\u00e1nku se proto spolu zamysl\u00edme nad t\u00edm, jak ve sv\u00e9m \u017eivot\u011b omezit vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a vyhnout se tak r\u016fzn\u00fdm probl\u00e9m\u016fm vypl\u00fdvaj\u00edc\u00edm z jejich slo\u017een\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Co_jsou_vysoce_prumyslove_zpracovane_potraviny\"><\/span>Co jsou vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u017e se pust\u00edme do jednotliv\u00fdch tip\u016f, je fajn za\u010d\u00edt t\u00edm, co by si m\u011bl \u010dlov\u011bk p\u0159edstavit pod pojmem vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin. Mo\u017en\u00e1 v\u00e1s p\u0159ekvap\u00ed, \u017ee mnoho z nich m\u00e1 pravideln\u00e9 m\u00edsto i ve va\u0161em n\u00e1kupn\u00edm ko\u0161\u00edku. Jedn\u00e1 se o produkty a potraviny, kter\u00e9 pro\u0161ly <strong>celou \u0159adou r\u016fzn\u00fdch technologick\u00fdch proces\u016f.<\/strong> Ty je \u201eobohatily\u201c o r\u016fzn\u00e9 p\u0159\u00eddatn\u00e9 l\u00e1tky, kter\u00e9 pak mohou za to, \u017ee se zcela<strong> li\u0161\u00ed od p\u016fvodn\u00edch surovin i nezpracovan\u00fdch potravin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00edlem t\u011bchto proces\u016f je v\u011bt\u0161inou <strong>prodlou\u017een\u00ed trvanlivosti \u010di vylep\u0161en\u00ed chuti,<\/strong> av\u0161ak&nbsp;za cenu p\u0159id\u00e1v\u00e1n\u00ed r\u016fzn\u00fdch <strong>\u00e9\u010dek \u010di jin\u00fdch l\u00e1tek.<\/strong> Ve slo\u017een\u00ed t\u011bchto potravin najdete \u010dasto v\u011bt\u0161\u00ed mno\u017estv\u00ed p\u0159idan\u00e9ho cukru (nap\u0159. gluk\u00f3zo-frukt\u00f3zov\u00e9ho sirupu), soli, tuku (trans nenasycen\u00fdch mastn\u00fdch kyselin), konzervant\u016f, sladidel, aroma, m\u00e9n\u011b kvalitn\u00edch \u010d\u00e1st\u00ed masa a dal\u0161\u00ed slo\u017eky. P\u0159\u00edkladem ultra-zpracovan\u00fdch potravin m\u016f\u017ee b\u00fdt <strong>\u010dokol\u00e1da, zmrzlina, slazen\u00e9 n\u00e1poje, sladk\u00e9 pe\u010divo, chipsy, uzeniny, sal\u00e1my, ku\u0159ec\u00ed nugetky, mra\u017een\u00e9 hranolky, balen\u00e9 pol\u00e9vky, hotdogy<\/strong> a dal\u0161\u00ed.<\/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=\"vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny\" class=\"wp-image-480829\" title=\"vysoce pr\u016fmyslov\u011b zpracovan\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>Ve vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin\u00e1ch typicky najdete nap\u0159\u00edklad<strong> rafinovan\u00e9 sacharidy, l\u00e1tky na zv\u00fdrazn\u011bn\u00ed chut\u00ed, vysok\u00fd obsah tuku, soli nebo cukru.<\/strong> Krom\u011b toho jsou charakteristick\u00e9 t\u00edm, \u017ee obsahuj\u00ed<strong> velk\u00e9 mno\u017estv\u00ed energie na mal\u00e9 mno\u017estv\u00ed potraviny (maj\u00ed vysokou energetickou denzitu) a maj\u00ed n\u00edzkou v\u00fd\u017eivovou hodnotu.<\/strong> Nav\u00edc maj\u00ed vysoce pr\u016fmyslov\u00e9 potraviny kv\u016fli n\u00edzk\u00e9mu obsahu vl\u00e1kniny a b\u00edlkovin n\u00edzkou syt\u00edc\u00ed schopnost. V praxi jich tak velmi jednodu\u0161e sn\u00edme hodn\u011b a ani n\u00e1s nezasyt\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naopak z nich p\u0159ijmeme velk\u00e9 mno\u017estv\u00ed kalori\u00ed, co\u017e se m\u016f\u017ee lehce negativn\u011b odrazit na na\u0161\u00ed hmotnosti. A pokud je na t\u011bchto potravin\u00e1ch zalo\u017een n\u00e1\u0161 j\u00eddeln\u00ed\u010dek, tak si m\u016f\u017eeme koledovat o probl\u00e9my. S konzumac\u00ed vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin se toti\u017e podle r\u016fzn\u00fdch studi\u00ed poj\u00ed i<strong> vy\u0161\u0161\u00ed riziko srde\u010dn\u00edch onemocn\u011bn\u00ed, nadv\u00e1hy, cukrovky, obezity<\/strong> a podobn\u011b. <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_tipu_jak_v_jidelnicku_omezit_vysoce_prumyslove_zpracovane_potraviny\"><\/span>7 tip\u016f, jak v j\u00eddeln\u00ed\u010dku omezit vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud tedy chcete sn\u00ed\u017eit rizika zmi\u0148ovan\u00e1 v\u00fd\u0161e, j\u00edst zdrav\u011bji, dostat j\u00eddlo pod kontrolu nebo si v\u00edce d\u00e1vat pozor na svou v\u00e1hu, vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny by nem\u011bly b\u00fdt zastoupeny ve va\u0161em j\u00eddeln\u00ed\u010dku p\u0159\u00edli\u0161 \u010dasto. N\u00ed\u017ee v\u00e1m proto nab\u00eddneme <strong>tipy, jak se jim vyhnout nebo je minim\u00e1ln\u011b omezit.<\/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. P\u0159em\u00fd\u0161lejte ji\u017e b\u011bhem nakupov\u00e1n\u00ed<\/h3>\n\n\n\n<p>P\u0159i omezov\u00e1n\u00ed vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin je ide\u00e1ln\u00ed za\u010d\u00edt ji\u017e b\u011bhem nakupov\u00e1n\u00ed. Zkuste proto omezit svou rutinu v nakupov\u00e1n\u00ed croissant\u016f, donut\u016f \u010di jin\u00e9ho sladk\u00e9ho pe\u010diva. Tot\u00e9\u017e se t\u00fdk\u00e1 i chips\u016f, sal\u00e1mu, klob\u00e1sy, uzenin a jin\u00fdch vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin, kter\u00e9 n\u00e1s ob\u010das l\u00e1kaj\u00ed o n\u011bco v\u00edce v\u00fdhodn\u00fdm XXL balen\u00edm. Klidn\u011b si z t\u00e9to kategorie kupte n\u011bco men\u0161\u00edho, co sn\u00edte jako pot\u011b\u0161en\u00ed, ale <strong>sna\u017ete se nakupovat tak, aby v\u00e1\u0161 j\u00eddeln\u00ed\u010dek nebyl postaven na t\u011bchto potravin\u00e1ch. <\/strong>Zde prost\u011b plat\u00ed, \u017ee<strong> co nem\u00e1me doma, to nesn\u00edme a co nevlo\u017e\u00edme do ko\u0161\u00edku, to si dom\u016f nep\u0159ineseme.<\/strong><strong>&nbsp;<\/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>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, ur\u010dit\u011b nevynechte na\u0161ich <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-spravne-vybirat-a-nakupovat-potraviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tip\u016f, jak spr\u00e1vn\u011b vyb\u00edrat a nakupovat 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. V\u00edce konzumujte \u010derstv\u00e9 potraviny<\/h3>\n\n\n\n<p>Do j\u00eddeln\u00ed\u010dku se sna\u017ete za\u0159adit v\u00edce nezpracovan\u00fdch potravin, kter\u00e9 maj\u00ed ni\u017e\u0161\u00ed obsah kalori\u00ed a vy\u0161\u0161\u00ed obsah vitam\u00edn\u016f, vl\u00e1kniny \u010di jin\u00fdch prosp\u011b\u0161n\u00fdch l\u00e1tek. Skv\u011bl\u00fdm p\u0159\u00edkladem je ovoce a zelenina. Daj\u00ed se zakomponovat prakticky v\u0161ude a d\u00edky tomu z\u00edsk\u00e1te cenn\u00e9 \u017eiviny. Kdy\u017e si d\u011bl\u00e1te omeletu, <strong>m\u00edsto slaniny nebo sal\u00e1mu do n\u00ed p\u0159idejte t\u0159eba \u0161pen\u00e1t. <\/strong>Lep\u0161\u00ed rozhodnut\u00ed m\u016f\u017eete ud\u011blat i p\u0159i p\u0159\u00edprav\u011b sladk\u00e9 sn\u00eddan\u011b. Slazen\u00e9 cere\u00e1lie se daj\u00ed vym\u011bnit za <a href=\"https:\/\/gymbeam.cz\/nutty-mix-s-jahodami-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sm\u011bs vlo\u010dek s o\u0159\u00ed\u0161ky a sem\u00ednky<\/strong><\/a> nebo m\u016f\u017eete vyzkou\u0161et ovesnou ka\u0161i s \u010derstv\u00fdm ovocem, kterou si doslad\u00edte <a href=\"https:\/\/gymbeam.cz\/cekankovy-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dekankov\u00fdm sirupem<\/strong><\/a><strong>. <\/strong>Tyto \u010derstv\u00e9 potraviny nejen zv\u011bt\u0161\u00ed porci a zaberou na tal\u00ed\u0159i v\u00edce m\u00edsta, ale nep\u0159idaj\u00ed ani velk\u00e1 mno\u017estv\u00ed kalori\u00ed nav\u00edc a skv\u011ble nahrad\u00ed m\u00e9n\u011b vhodn\u00e9 ingredience. Pokud zrovna nem\u00e1te po ruce \u010derstv\u00e9 ovoce \u010di zeleninu, vhodnou alternativou m\u016f\u017ee b\u00fdt i mra\u017een\u00e1 zelenina nebo <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lyofilizovan\u00e9 ovoce<\/strong><\/a><strong>.<\/strong> V jeho p\u0159\u00edpad\u011b se v\u0161ak jedn\u00e1 o koncentrovan\u011bj\u0161\u00ed zdroj energie, a tak bychom to s mno\u017estv\u00edm nem\u011bli p\u0159eh\u00e1n\u011bt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b m\u016f\u017eete p\u0159istupovat tak\u00e9 k masu. Jeho vysoce zpracovan\u00e9 verze jsou takov\u00e9, kter\u00e9 se p\u0159ipravovaly konzervov\u00e1n\u00edm, uzen\u00edm, solen\u00edm, su\u0161en\u00edm a p\u0159id\u00e1v\u00e1n\u00edm dal\u0161\u00edch l\u00e1tek. P\u0159\u00edkladem t\u011bchto potravin m\u016f\u017ee b\u00fdt \u0161unka, sal\u00e1m, p\u00e1rky, klob\u00e1sy \u010di slanina. Zkuste proto tyto potraviny omezit a <strong>kupujte si sp\u00ed\u0161e \u010derstv\u00e9 a nezpracovan\u00e9 maso, kter\u00e9 si doma p\u0159iprav\u00edte sami. Zde je pot\u0159eba je\u0161t\u011b podotknout, \u017ee za nezpracovan\u00e9 maso se pova\u017euje i mra\u017een\u00e9<\/strong> nebo takov\u00e9, kter\u00e9 pro\u0161lo mechanick\u00fdm zpracov\u00e1n\u00edm, jako je kr\u00e1jen\u00ed. <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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-1069996668-1124x750.jpg\" alt=\"Vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny nahra\u010fte \u010derstv\u00fdmi potravinami\" class=\"wp-image-481148\" style=\"width:843px;height:563px\" title=\"Vysoce pr\u016fmyslov\u011b zpracovan\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: 1124px) 100vw, 1124px\" \/><\/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. Alespo\u0148 \u010d\u00e1ste\u010dn\u011b nahra\u010fte rafinovan\u00e9 sacharidy<\/h3>\n\n\n\n<p>Pod pojmem rafinovan\u00e9 sacharidy se ukr\u00fdvaj\u00ed vysoce pr\u016fmyslov\u011b zpracovan\u00e9 sacharidov\u00e9 potraviny, kter\u00e9 byly v d\u016fsledku zpracov\u00e1n\u00ed <strong>zbaveny vl\u00e1kniny, vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek a dal\u0161\u00edch prosp\u011b\u0161n\u00fdch \u017eivin.<\/strong> St\u00e1v\u00e1 se z nich tak pouze rychl\u00fd zdroj energie, kter\u00fd n\u00e1s nadlouho nezasyt\u00ed. V praxi jde nap\u0159\u00edklad o chl\u00e9b, rohl\u00edky \u010di dal\u0161\u00ed pe\u010divo z b\u00edl\u00e9 mouky nebo jemn\u00e9 pe\u010divo jako croissanty. Mezi produkty z b\u00edl\u00e9 mouky pat\u0159\u00ed nap\u0159\u00edklad i n\u011bkter\u00e9 druhy t\u011bstovin, su\u0161enky, cookies a podobn\u011b. <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\u011bchto potravin\u00e1ch si samoz\u0159ejm\u011b m\u016f\u017eete pochutnat jednou za \u010das, resp. byste m\u011bli db\u00e1t na to, abyste rafinovan\u00e9 sacharidy konzumovali v men\u0161\u00edm mno\u017estv\u00ed. Z velk\u00e9 \u010d\u00e1sti by toti\u017e v\u00e1\u0161 j\u00eddeln\u00ed\u010dek m\u011bly tvo\u0159it hlavn\u011b nerafinovan\u00e9 sacharidy (zastoupen\u00e9 nap\u0159\u00edklad v celozrnn\u00fdch produktech), kter\u00e9 maj\u00ed typicky <strong>vy\u0161\u0161\u00ed obsah vl\u00e1kniny prosp\u011b\u0161n\u00e9 pro zdrav\u00e9 tr\u00e1ven\u00ed. <\/strong>Krom\u011b toho obsahuj\u00ed <strong>vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky \u010di dal\u0161\u00ed cenn\u00e9 \u017eiviny. <\/strong>I d\u00edky nim v\u00e1s zasyt\u00ed na del\u0161\u00ed dobu. Pokud nap\u0159\u00edklad milujete pe\u010divo a t\u011bstoviny, zkuste jejich b\u00edl\u00e9 verze vym\u011bnit za celozrnnou variantu. Mezi dal\u0161\u00ed nerafinovan\u00e9 sacharidy pat\u0159\u00ed ovoce, zelenina, ovesn\u00e9 \/ \u017eitn\u00e9 vlo\u010dky, brambory \u010di lu\u0161t\u011bniny, jako fazole, cizrna, s\u00f3jov\u00e9 boby a podobn\u011b. <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>Pokud v\u00e1s t\u00e9ma sacharid\u016f zaj\u00edm\u00e1 v\u00edce, m\u016f\u017eete si o nich p\u0159e\u010d\u00edst v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Co_su_rafinovane_sacharidy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sacharidy: d\u011blen\u00ed, zdroje, tr\u00e1ven\u00ed, funkce v t\u011ble a optim\u00e1ln\u00ed p\u0159\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. M\u011bjte po ruce zdrav\u00e9 snacky<\/h3>\n\n\n\n<p>B\u011bhem nabit\u00fdch dn\u016f je skv\u011bl\u00e9 m\u00edt u sebe snacky, kter\u00e9 pomohou zahnat hlad. Pokud je v\u0161ak va\u0161e sp\u00ed\u017e pln\u00e1 nutri\u010dn\u011b nekvalitn\u00edch snack\u016f v podob\u011b chips\u016f, krekr\u016f, ty\u010dinek, \u010dokol\u00e1d, su\u0161enek a dal\u0161\u00edch sladkost\u00ed, m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 vydat se zdrav\u011bj\u0161\u00ed cestou. I zde je proto pot\u0159eba p\u0159em\u00fd\u0161let u\u017e b\u011bhem toho, kdy p\u0159ed sebou tla\u010d\u00edte n\u00e1kupn\u00ed ko\u0161\u00edk. M\u00edsto b\u011b\u017en\u00fdch sladkost\u00ed si zkuste vyb\u00edrat r\u016fzn\u00e9 alternativy. M\u016f\u017eete se inspirovat nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/proteinove-snacky\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">na\u0161\u00ed nab\u00eddkou snack\u016f<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00e1 se o<strong> potraviny, kter\u00e9 obsahuj\u00ed vy\u0161\u0161\u00ed mno\u017estv\u00ed b\u00edlkovin a vl\u00e1kniny, ale tak\u00e9 m\u00e9n\u011b cukru \u010di tuku.<\/strong> V p\u0159\u00edpad\u011b zasycen\u00ed jsou tak podstatn\u011b efektivn\u011bj\u0161\u00ed. Mezi obl\u00edben\u00e9 zdrav\u00e9 snacky pat\u0159\u00ed nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>, p\u0159\u00edrodn\u00ed o\u0159echy a sem\u00ednka, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/oriskova-masla\/\" class=\"ek-link\">o\u0159\u00ed\u0161kov\u00e1 m\u00e1sla<\/a> nebo neslazen\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky. Hlad a chu\u0165 na sladk\u00e9 pom\u016f\u017ee zahnat i b\u00edl\u00fd jogurt s \u010derstv\u00fdm ovocem a hrstkou o\u0159ech\u016f \u010di sem\u00ednek. Rychl\u00e9 chu\u0165ovky na zub si v\u0161ak m\u016f\u017eete p\u0159ipravit i doma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te \u010das na p\u0159\u00edpravu, se v\u00e1m ur\u010dit\u011b bude hodit \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/5-tipu-jak-si-vybrat-kvalitni-proteinovou-tycinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak si vybrat kvalitn\u00ed proteinovou ty\u010dinku<\/strong><\/a>, kter\u00fd v\u00e1m pom\u016f\u017ee zorientovat se v nab\u00eddce a zvolit nejlep\u0161\u00ed \u0159e\u0161en\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skv\u011blou volbou m\u016f\u017ee b\u00fdt nap\u0159\u00edklad, pokud si p\u0159ed cestou z domu p\u0159ibal\u00edte krabi\u010dku s humusem a nasekanou zeleninou. Vyzkou\u0161et m\u016f\u017eete tak\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-krupave-seminkove-krekry\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k\u0159upav\u00e9 sem\u00ednkov\u00e9 krekry<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-kokosove-tycinky-s-cokoladovou-polevou\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kokosov\u00e9<\/a> nebo nepe\u010den\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-nepecene-arasidove-susenky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ara\u0161\u00eddov\u00e9 su\u0161enky<\/a>. Kdy\u017e budete m\u00edt po ruce n\u011bco z t\u011bchto p\u0159\u00edklad\u016f, ur\u010dit\u011b zabr\u00e1n\u00edte tomu, \u017ee vb\u011bhnete do pek\u00e1rny a v z\u00e1palu hladu \u010di shonu s\u00e1hnete po donutech, kter\u00e9 zapijete ledovou k\u00e1vou se zmrzlinou plnou dal\u0161\u00edho cukru, akor\u00e1t v tekut\u00e9 podob\u011b.<\/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=\"692\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/Snimka-obrazovky-2023-07-10-o-9.51.11-1124x692.png\" alt=\"M\u011bjte po ruce zdrav\u00e9 snacky\" class=\"wp-image-480880\" style=\"width:843px;height:519px\" title=\"M\u011bjte po ruce 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: 1124px) 100vw, 1124px\" \/><\/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. Pijte m\u00e9n\u011b limon\u00e1d a v\u00edce vody<\/h3>\n\n\n\n<p>U cukr\u016f v tekut\u00e9 podob\u011b je\u0161t\u011b z\u016fstaneme. V kategorii vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin toti\u017e m\u016f\u017eete naj\u00edt i v\u0161echny cukrem slazen\u00e9 limon\u00e1dy a n\u00e1poje. A\u0165 u\u017e jde o obl\u00edbenou kolu, limon\u00e1du nebo energetick\u00e9 drinky, jejich spole\u010dn\u00fdm jmenovatelem jsou kalorie v podob\u011b jednoduch\u00e9ho cukru. Ty v\u011bt\u0161ina z n\u00e1s \u010dasto p\u0159ij\u00edm\u00e1 tak\u0159\u00edkaj\u00edc nev\u011bdomky a jsou <strong>spojov\u00e1ny s vy\u0161\u0161\u00edm rizikem nadv\u00e1hy \u010di obezity. <\/strong>Nap\u0159\u00edklad jeden litr obl\u00edben\u00e9 koly obsahuje asi <strong>450 kcal, co\u017e m\u016f\u017ee b\u00fdt ekvivalentem jednoho plnohodnotn\u00e9ho ob\u011bda.<\/strong> Pokud za den vypijete jednu dvoulitrovou lahev, jen t\u00edm se dost\u00e1v\u00e1te t\u00e9m\u011b\u0159 na polovinu denn\u00edho p\u0159\u00edjmu n\u011bkoho, jeho\u017e celodenn\u00ed j\u00eddeln\u00ed\u010dek m\u00e1 2000 kcal. A to jsme je\u0161t\u011b nezapo\u010d\u00edtali j\u00eddlo, kter\u00e9 za den sn\u00edte. <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>Zkuste proto tyto slazen\u00e9 n\u00e1poje omezovat. Pokud jste samoz\u0159ejm\u011b zvykl\u00ed p\u00edt n\u011bkolik litr\u016f limon\u00e1dy denn\u011b, budete na to muset j\u00edt postupn\u011b. M\u00edsto klasick\u00e9 slazen\u00e9 verze si m\u016f\u017eete <strong>p\u0159ipravit <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/fitness-recept-letni-osvezujici-nealkoholicke-drinky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dom\u00e1c\u00ed limon\u00e1du<\/strong><\/a><strong>,<\/strong> kter\u00e1 se d\u00e1 dosladit nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/stevie-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st\u00e9vi\u00ed<\/a>, <a href=\"https:\/\/gymbeam.cz\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erytritolem<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolem<\/a>. Zaj\u00edmav\u00fdm \u0159e\u0161en\u00edm mohou b\u00fdt i miner\u00e1ln\u00ed vody dopln\u011bn\u00e9 o ovocn\u00e9 aroma, kter\u00e9 neobsahuj\u00ed cukr. Na za\u010d\u00e1tku v\u0161ak mo\u017en\u00e1 bude sta\u010dit, kdy\u017e si sv\u016fj obl\u00edben\u00fd d\u017eus nebo kolu zkus\u00edte z\u0159edit s vodou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obl\u00edben\u00fdm \u0159e\u0161en\u00edm b\u00fdvaj\u00ed \u010dasto i ochucen\u00e9 <a href=\"https:\/\/gymbeam.cz\/bcaa\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA pr\u00e1\u0161ky<\/a>, kter\u00e9 dok\u00e1\u017eou vodu skv\u011ble ozvl\u00e1\u0161tnit, p\u0159i\u010dem\u017e obsahuj\u00ed prosp\u011b\u0161n\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokyseliny<\/strong><\/a><strong>. <\/strong>Postupn\u00fdm omezov\u00e1n\u00edm n\u00e1poj\u016f slazen\u00fdch cukrem se mo\u017en\u00e1 dopracujete k tomu, \u017ee v\u00e1m k ochucen\u00ed u\u017e pozd\u011bji bude sta\u010dit pouze citr\u00f3n, limetka nebo \u010dist\u00e1 voda. P\u0159\u00edjemn\u00fdm bonusem pak m\u016f\u017ee b\u00fdt i to, \u017ee se v\u00e1m<strong> vy\u0159azen\u00edm slazen\u00fdch n\u00e1poj\u016f sn\u00ed\u017e\u00ed denn\u00ed p\u0159\u00edjem kalori\u00ed, co\u017e se n\u00e1sledn\u011b pozitivn\u011b odraz\u00ed na va\u0161\u00ed postav\u011b.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s tekut\u00e9 kalorie zaj\u00edmaj\u00ed v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/#Kolko_kalorii_a_cukru_obsahuju_oblubene_napoje_a_preco_smoothie_napoje_nie_su_az_take_zdrave\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"Pijte m\u00e9n\u011b limon\u00e1d a v\u00edce vody\" class=\"wp-image-480898\" style=\"width:843px;height:562px\" title=\"Pijte m\u00e9n\u011b limon\u00e1d a v\u00edce 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: 1124px) 100vw, 1124px\" \/><\/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. Jezte v\u00edce dom\u00e1c\u00ed stravy a m\u00e9n\u011b fastfoodu<\/h3>\n\n\n\n<p>Pod t\u00edhou povinnost\u00ed \u010dasto zanedb\u00e1v\u00e1me p\u0159\u00edpravu stravy. Hlad n\u00e1s pak dotla\u010d\u00ed objednat si pizzu nebo jin\u00fd fast food, kter\u00fd n\u00e1m p\u0159inese kr\u00e1tkodob\u00e9 pot\u011b\u0161en\u00ed. Ve v\u00fdsledku je v\u0161ak podobn\u00e1 strava bohat\u00e1 na vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a spojuj\u00ed se s n\u00ed rizika zmi\u0148ovan\u00e1 v\u00fd\u0161e. Jedn\u00edm z \u0159e\u0161en\u00ed m\u016f\u017ee b\u00fdt <strong>p\u0159\u00edprava poctiv\u00e9 dom\u00e1c\u00ed stravy z v\u00fd\u017eivn\u00fdch ingredienc\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky p\u0159\u00edprav\u011b ve vlastn\u00ed re\u017eii budete m\u00edt slo\u017een\u00ed pln\u011b pod kontrolou a m\u016f\u017eete se snadno vyhnout vysoce pr\u016fmyslov\u011b zpracovan\u00fdm potravin\u00e1m. <strong>Sna\u017ete se va\u0159it z \u010derstv\u00fdch (resp. z\u00e1kladn\u00edch) ingredienc\u00ed a vyu\u017e\u00edvejte nerafinovan\u00e9 sacharidy.<\/strong> V p\u0159\u00edpad\u011b, \u017ee m\u00e1te m\u00e1lo \u010dasu na va\u0159en\u00ed, uva\u017eujte dop\u0159edu a p\u0159ipravte 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>P\u0159i p\u0159\u00edprav\u011b dom\u00e1c\u00ed stravy myslete na to, aby obsahovala v\u0161echny <strong>z\u00e1kladn\u00ed makro\u017eiviny, tud\u00ed\u017e b\u00edlkoviny, sacharidy a tuky. <\/strong>M\u016f\u017eete si tak nachystat n\u011bkolik variant, kter\u00e9 spolu snadno zkombinujete. Skv\u011bl\u00e9 je nap\u0159\u00edklad restovan\u00e9 maso nebo <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a> se zeleninou, kter\u00e9 v\u00e1m poslou\u017e\u00ed jako zdroj b\u00edlkovin i tuku. K tomu pak sta\u010d\u00ed p\u0159idat komplexn\u00ed sacharidy v podob\u011b<strong>&nbsp;<\/strong><a href=\"https:\/\/gymbeam.cz\/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.cz\/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\u00e1 j\u00eddla m\u016f\u017eete um\u00edstit i do lednice. Vydr\u017e\u00ed v\u00e1m d\u00e9le, a pak je sta\u010d\u00ed pouze oh\u0159\u00e1t. Ka\u017ed\u00fd den si tak budete moci vychutnat zdrav\u011bj\u0161\u00ed a minim\u00e1ln\u011b zpracovan\u00e9 pokrmy i bez va\u0159en\u00ed. Inspirovat v\u00e1s m\u016f\u017ee nap\u0159\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00e1\u0161 vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m v\u0161ak p\u0159esto stane, \u017ee jednou za \u010das skon\u010d\u00edte ve fast foodu, nemus\u00edte m\u00edt v\u00fd\u010ditky. I tady se toti\u017e d\u00e1 vybrat j\u00eddlo, kter\u00e9 m\u016f\u017ee b\u00fdt dobr\u00fdm kompromisem. Sna\u017ete se v\u0161ak vyhnout <strong>sma\u017een\u00fdm kalorick\u00fdm bomb\u00e1m <\/strong>a m\u00edsto nich dejte p\u0159ednost grilovan\u00e9mu menu. Dobr\u00fdm p\u0159\u00edkladem m\u016f\u017ee b\u00fdt wrap, kter\u00fd obsahuje zpravidla grilovan\u00e9 ku\u0159ec\u00ed maso, zeleninu a trochu om\u00e1\u010dky (jako zdroj tuku). V r\u00e1mci mo\u017enost\u00ed uva\u017eujte tak\u00e9 o v\u00fdb\u011bru dresinku \u010di om\u00e1\u010dky a zkuste s\u00e1hnout nap\u0159\u00edklad <strong>po jogurtov\u00e9 alternativ\u011b. <\/strong>Zdrav\u011bj\u0161\u00ed v\u00fdb\u011br m\u016f\u017eete uzav\u0159\u00edt t\u00edm, \u017ee<strong> slazen\u00e9 n\u00e1poje <\/strong>vym\u011bn\u00edte za vodu. Nav\u00edc m\u00e1 prakticky ka\u017ed\u00fd fast-foodov\u00fd \u0159et\u011bzec na sv\u00e9m <strong>webu nutri\u010dn\u00ed hodnoty,<\/strong> kter\u00e9 v\u00e1m mohou pomoci s lep\u0161\u00edm v\u00fdb\u011brem. <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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/iStock-588595864-1124x749.jpg\" alt=\"\" class=\"wp-image-480915\" style=\"width:843px;height:562px\" 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: 1124px) 100vw, 1124px\" \/><\/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 se o dokonalost a vyu\u017eijte pravidlo 80\/20<\/h3>\n\n\n\n<p>I p\u0159es efektivn\u00ed cesty zmi\u0148ovan\u00e9 v\u00fd\u0161e se v p\u0159\u00edpad\u011b omezov\u00e1n\u00ed vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin nesna\u017ete b\u00fdt perfektn\u00ed. P\u0159\u00edli\u0161n\u00e9 omezov\u00e1n\u00ed by toti\u017e mohlo vy\u00fastit k probl\u00e9m\u016fm, jako jsou <a href=\"https:\/\/gymbeam.cz\/blog\/poruchy-prijmu-potravy-proc-vznikaji-jake-jsou-jejich-priznaky-a-nasledky\/\" class=\"ek-link\"><strong>poruchy p\u0159\u00edjmu potravy<\/strong><\/a><strong>. <\/strong>Jednou za \u010das v\u00e1m toti\u017e \u017e\u00e1dn\u00e9 j\u00eddlo neu\u0161kod\u00ed a u\u017eite\u010dn\u00e9 v tomto sm\u011bru m\u016f\u017ee b\u00fdt <a href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" class=\"ek-link\"><strong>pravidlo 80\/20<\/strong><\/a><strong>. <\/strong>Hovo\u0159\u00ed o tom, \u017ee <strong>80 % na\u0161eho energetick\u00e9ho p\u0159\u00edjmu by m\u011bly tvo\u0159it nutri\u010dn\u011b hodnotn\u00e9 potraviny. <\/strong>Zb\u00fdvaj\u00edc\u00edch 20 % m\u016f\u017eeme vyplnit nap\u0159\u00edklad pizzou, \u010dokol\u00e1dou nebo jinou obl\u00edbenou pochoutkou.<\/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 byste se nem\u011bli sna\u017eit zm\u011bnit v\u0161echno najednou. Zvl\u00e1\u0161\u0165 v p\u0159\u00edpad\u011b, \u017ee vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny byly b\u011b\u017enou sou\u010d\u00e1st\u00ed va\u0161eho j\u00eddeln\u00ed\u010dku dlouh\u00e1 l\u00e9ta. Ide\u00e1ln\u00ed je d\u011blat sp\u00ed\u0161e <strong>mal\u00e9 kroky, kter\u00e9 budou udr\u017eiteln\u011bj\u0161\u00ed<\/strong> ne\u017e velk\u00e9 zm\u011bny, kter\u00e9 dlouho nevydr\u017e\u00ed a vyst\u0159\u00edd\u00e1 je zklam\u00e1n\u00ed. Na za\u010d\u00e1tku tedy nemus\u00edte v\u016fbec m\u011bnit svou celodenn\u00ed rutinu, ale klidn\u011b za\u010dn\u011bte t\u00edm, \u017ee <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>ozdrav\u00edte<\/strong><\/a> svou sn\u00eddani nebo ka\u017ed\u00e9 z denn\u00edch j\u00eddel nap\u0159\u00edklad tak, \u017ee k nim p\u0159id\u00e1te kousek ovoce a zeleniny. Pozd\u011bji m\u016f\u017eete p\u0159idat pitn\u00fd re\u017eim zam\u011b\u0159en\u00fd v\u00edce na \u010distou vodu a postupn\u011b si p\u0159eskl\u00e1d\u00e1te i dal\u0161\u00ed denn\u00ed j\u00eddla jako ob\u011bd \u010di ve\u010de\u0159i. <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\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a j\u00eddla dnes \u010d\u00edhaj\u00ed na ka\u017ed\u00e9m kroku. V r\u00e1mci rychl\u00e9ho \u017eivotn\u00edho stylu je sice snadn\u00e9 jim podlehnout, av\u0161ak dan\u00ed jsou <strong>r\u016fzn\u00e1 rizika, kter\u00e1 se v dlouhodob\u00e9m m\u011b\u0159\u00edtku mohou podepsat na na\u0161em zdrav\u00ed. <\/strong>O to v\u00edce m\u016f\u017eete ocenit n\u011bkter\u00e9 z na\u0161ich tip\u016f, kter\u00e9 v\u00e1m pomohou tyto potraviny omezit \u010di nahradit a zlep\u0161it celkov\u00e9 stravovac\u00ed n\u00e1vyky. Jako v\u017edy v\u0161ak plat\u00ed, \u017ee se <strong>nen\u00ed pot\u0159eba sna\u017eit o dokonalost a ka\u017edou ze zm\u011bn zav\u00e1d\u011bjte postupn\u011b. <\/strong>A\u0165 u\u017e jde o <strong>pravidlo 80\/20, vy\u0159azov\u00e1n\u00ed slazen\u00fdch n\u00e1poj\u016f nebo rafinovan\u00fdch sacharid\u016f, <\/strong>pouze postupn\u00fdmi kroky se v\u00e1m poda\u0159\u00ed udr\u017eet nov\u00e9 n\u00e1vyky i dlouhodob\u011b. A o to p\u0159ece jde, ne?<\/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, jak uva\u017eovat b\u011bhem nakupov\u00e1n\u00ed, nahradit rafinovan\u00e9 sacharidy a slazen\u00e9 n\u00e1poje \u010di celkov\u011b omezit vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny.<\/p>\n","protected":false},"author":120,"featured_media":481120,"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":[7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-481353","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-strava-cs","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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