{"id":513129,"date":"2023-12-03T08:00:00","date_gmt":"2023-12-03T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=513129"},"modified":"2025-05-21T14:01:26","modified_gmt":"2025-05-21T12:01:26","slug":"in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene","status":"publish","type":"post","link":"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/","title":{"rendered":"In cosa consiste una dieta sana e come imparare a &#8220;mangiare bene&#8221;?"},"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.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Proc_byste_meli_chtit_jist_zdrave\" title=\"Pro\u010d byste m\u011bli cht\u00edt j\u00edst zdrav\u011b?\">Pro\u010d byste m\u011bli cht\u00edt j\u00edst zdrav\u011b?<\/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.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Jak_lze_zdrave_stravovani_definovat\" title=\"Jak lze zdrav\u00e9 stravov\u00e1n\u00ed definovat?\">Jak lze zdrav\u00e9 stravov\u00e1n\u00ed definovat?<\/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.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Zdrava_strava\" title=\"Zdrav\u00e1 strava:\">Zdrav\u00e1 strava:<\/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.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Jak_se_naucit_zdrave_jist\" title=\"Jak se nau\u010dit zdrav\u011b j\u00edst?\">Jak se nau\u010dit zdrav\u011b j\u00edst?<\/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.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Ceho_jist_a_pit_mene_abyste_byli_zdravejsi\" title=\"\u010ceho j\u00edst a p\u00edt m\u00e9n\u011b, abyste byli zdrav\u011bj\u0161\u00ed?\">\u010ceho j\u00edst a p\u00edt m\u00e9n\u011b, abyste byli zdrav\u011bj\u0161\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Jake_potraviny_obsahuji_nejvice_soli_cukru_tuku_a_meli_bychom_je_jist_co_nejmene\" title=\"Jak\u00e9 potraviny obsahuj\u00ed nejv\u00edce soli, cukru, tuku a m\u011bli bychom je j\u00edst co nejm\u00e9n\u011b?\">Jak\u00e9 potraviny obsahuj\u00ed nejv\u00edce soli, cukru, tuku a m\u011bli bychom je j\u00edst co nejm\u00e9n\u011b?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Zdravy_jidelnicek_neni_slozity_Zacnete_jist_zdraveji_jeste_dnes\" title=\"Zdrav\u00fd j\u00eddeln\u00ed\u010dek nen\u00ed slo\u017eit\u00fd. Za\u010dn\u011bte j\u00edst zdrav\u011bji je\u0161t\u011b dnes\">Zdrav\u00fd j\u00eddeln\u00ed\u010dek nen\u00ed slo\u017eit\u00fd. Za\u010dn\u011bte j\u00edst zdrav\u011bji je\u0161t\u011b dnes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Kazde_jidlo_si_vytvorte_podle_pravidel_zdraveho_talire\" title=\"Ka\u017ed\u00e9 j\u00eddlo si vytvo\u0159te podle pravidel zdrav\u00e9ho tal\u00ed\u0159e\">Ka\u017ed\u00e9 j\u00eddlo si vytvo\u0159te podle pravidel zdrav\u00e9ho tal\u00ed\u0159e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Co_delat_kdyz_chcete_zhubnout\" title=\"Co d\u011blat, kdy\u017e chcete zhubnout?\">Co d\u011blat, kdy\u017e chcete zhubnout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Co_delat_kdyz_chcete_nabrat_svaly\" title=\"Co d\u011blat, kdy\u017e chcete nabrat svaly?\">Co d\u011blat, kdy\u017e chcete nabrat svaly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#Co_rozhodne_neni_zdrava_strava\" title=\"Co rozhodn\u011b nen\u00ed zdrav\u00e1 strava?\">Co rozhodn\u011b nen\u00ed zdrav\u00e1 strava?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#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>Lid\u00e9 si \u010d\u00edm d\u00e1l v\u00edce uv\u011bdomuj\u00ed d\u016fle\u017eitost zdrav\u00e9ho stravov\u00e1n\u00ed, kter\u00e9 by m\u011blo b\u00fdt pevnou sou\u010d\u00e1st\u00ed ka\u017edodenn\u00edch \u017eivot\u016f n\u00e1s v\u0161ech. Co to zdrav\u00e9 stravov\u00e1n\u00ed ale vlastn\u011b znamen\u00e1? Nebojte se nic, <strong>nen\u00ed to brokolice na p\u00e1\u0159e s va\u0159en\u00fdm <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00edm masem<\/a> ani sal\u00e1t se sal\u00e1tem t\u0159ikr\u00e1t denn\u011b,<\/strong> jak by se na prvn\u00ed pohled mohlo zd\u00e1t. Ani nemus\u00edte hned b\u011b\u017eet do knihkupectv\u00ed pro nejnov\u011bj\u0161\u00ed p\u0159evratnou kn\u00ed\u017eku o zdrav\u00e9m stravov\u00e1n\u00ed a za\u010d\u00edt <strong>vy\u0159azovat pe\u010divo, ml\u00e9\u010dn\u00e9 v\u00fdrobky nebo se vyh\u00fdbat lepku jako \u010dert k\u0159\u00ed\u017ei.<\/strong> Mo\u017en\u00e1 budete dokonce p\u0159ekvapeni, jak vlastn\u011b m\u016f\u017ee ta zdrav\u00e1 strava vypadat.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>O zdrav\u00e9 strav\u011b bohu\u017eel st\u00e1le koluje spousta zbyte\u010dn\u00fdch m\u00fdt\u016f a p\u0159esv\u011bd\u010den\u00ed, kter\u00e9 d\u011blaj\u00ed problematiku stravov\u00e1n\u00ed daleko slo\u017eit\u011bj\u0161\u00ed, ne\u017e by bylo pot\u0159eba. Vzpome\u0148te si sami, co jste v\u0161e o zdrav\u00e9m stravov\u00e1n\u00ed sly\u0161eli. Jednou je za <strong>vin\u00edka celosv\u011btov\u00e9 obezity ozna\u010dov\u00e1n <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/lepek-je-opravdu-skodlivy-pro-kazdeho-z-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lepek,<\/a><\/strong> pak tuky nebo cukr a <strong>podle dokument\u016f na Netflixu se m\u016f\u017ee zd\u00e1t, \u017ee bychom se v\u0161ichni m\u011bli st\u00e1t vegany.<\/strong> Kv\u016fli takov\u00e9 informa\u010dn\u00ed d\u017eungli se nelze divit, \u017ee lid\u00e9 \u010dasto v pokusech o zdrav\u011bj\u0161\u00ed stravov\u00e1n\u00ed selh\u00e1vaj\u00ed nebo s t\u00edm rad\u011bji ani neza\u010d\u00ednaj\u00ed, proto\u017ee je jim proti srsti my\u0161lenka, \u017ee by museli nap\u0159\u00edklad j\u00edst jen ur\u010dit\u00fd druh potravin. Ono je to ale v\u0161e o dost jednodu\u0161\u0161\u00ed, to jen my sami si v\u011bci zbyte\u010dn\u011b komplikujeme. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_byste_meli_chtit_jist_zdrave\"><\/span>Pro\u010d byste m\u011bli cht\u00edt j\u00edst zdrav\u011b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg\" alt=\"Pro&#x10D; j&#xED;st zdrav&#x11B;? Budete zdrav&#x11B;j&#x161;&#xED;, sebev&#x11B;dom&#x11B;j&#x161;&#xED; a huben&#x11B;j&#x161;&#xED;.\" class=\"wp-image-215851\" title=\"Pro&#x10D; j&#xED;st zdrav&#x11B;? Budete zdrav&#x11B;j&#x161;&#xED;, sebev&#x11B;dom&#x11B;j&#x161;&#xED; a huben&#x11B;j&#x161;&#xED;.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOoK_-GymBeam_JeanMarko_indoor_20200201_GymBeam-Jean-indoor-0296.jpg 1176w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Spojitost v\u00fd\u017eivy a lidsk\u00e9ho zdrav\u00ed<\/strong> je dnes ji\u017e prozkoum\u00e1na nes\u010detn\u00fdm mno\u017estv\u00edm v\u011bdeck\u00fdch studi\u00ed, lidskou histori\u00ed nebo samotn\u00fdm pozorov\u00e1n\u00edm sv\u00e9ho vlastn\u00edho \u017eivota v pr\u016fb\u011bhu \u010dasu. Optim\u00e1ln\u00ed v\u00fd\u017eiva je i jeden z d\u016fvod\u016f, pro\u010d se <strong>obyvatel\u00e9 takzvan\u00fdch modr\u00fdch z\u00f3n v pr\u016fm\u011bru do\u017e\u00edvaj\u00ed nejvy\u0161\u0161\u00edho v\u011bku.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Co v\u00e1m m\u016f\u017ee zdrav\u011bj\u0161\u00ed stravov\u00e1n\u00ed p\u0159in\u00e9st?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Zdrav\u00e1 strava m\u016f\u017ee velmi v\u00fdznamn\u011b <strong>sn\u00ed\u017eit riziko vzniku nejv\u011bt\u0161\u00edch sv\u011btov\u00fdch zabij\u00e1k\u016f<\/strong> v podob\u011b kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed a rakoviny. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/span><\/li><li><strong>Lep\u0161\u00ed kvalitu \u017eivota.<\/strong> Zdrav\u011bj\u0161\u00ed stravovac\u00ed n\u00e1vyky jsou obecn\u011b spojeny s ni\u017e\u0161\u00ed t\u011blesnou hmotnost\u00ed, co\u017e znamen\u00e1 men\u0161\u00ed pravd\u011bpodobnost vzniku cukrovky 2. typu nebo probl\u00e9m\u016f s klouby. <span style=\"color:#ff6600\" class=\"tadv-color\">[5\u20136]<\/span> <\/li><li><strong>Zlep\u0161en\u00ed, nebo alespo\u0148 udr\u017een\u00ed mozkov\u00fdch funkc\u00ed v\u010detn\u011b pam\u011bti a dobrou n\u00e1ladu.<\/strong> Strava m\u00e1 obecn\u011b vliv na pocit \u00fanavy i na to, jak se c\u00edt\u00edme. Zlep\u0161en\u00ed j\u00eddeln\u00ed\u010dku je tak dobrou cestou, jak dob\u00edt baterky a v\u00edce se na sv\u011bt usm\u00edvat. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139] <\/span><\/li><li><strong>Zdrav\u011bj\u0161\u00ed za\u017e\u00edv\u00e1n\u00ed<\/strong> d\u00edky optim\u00e1ln\u00edmu p\u0159\u00edjmu vl\u00e1kniny, prebiotik a probiotik. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311] <\/span><\/li><li><strong>Lep\u0161\u00ed sportovn\u00ed v\u00fdkonnost a t\u011blesn\u00e9 slo\u017een\u00ed.<\/strong> Dostate\u010dn\u00fdm p\u0159\u00edjmem v\u0161ech z\u00e1kladn\u00edch \u017eivin podpo\u0159\u00edte svou v\u00fdkonnost v jak\u00e9mkoliv sportovn\u00edm odv\u011btv\u00ed a zlep\u0161\u00edte i sv\u00e9 t\u011blesn\u00e9 slo\u017een\u00ed ve prosp\u011bch svalov\u00e9 hmoty a \u00fabytku tukov\u00e9 tk\u00e1n\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313] <\/span><\/li><\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<p>Jak vid\u00edte, zdrav\u00e1 strava a zdrav\u011bj\u0161\u00ed stravovac\u00ed n\u00e1vyky v\u00e1m mohou p\u0159in\u00e9st \u0159adu v\u00fdhod. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je podpora celkov\u00e9ho zdrav\u00ed, kter\u00e9 m\u00e1me v\u0161ichni jen jedno a \u010dasto se o n\u011bj za\u010d\u00edn\u00e1me starat, a\u017e se n\u011bjak\u00fd zdravotn\u00ed probl\u00e9m objev\u00ed, co\u017e u\u017e je celkem pozd\u011b. <strong>P\u0159ece je lep\u0161\u00ed probl\u00e9m\u016fm p\u0159edch\u00e1zet, ne\u017e je pak \u201chasit\u201d. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_lze_zdrave_stravovani_definovat\"><\/span>Jak lze zdrav\u00e9 stravov\u00e1n\u00ed definovat? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p><a href=\"https:\/\/dictionary.cambridge.org\/dictionary\/english\/health-food\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Podle slovn\u00edku Cambridge University<\/a> je zdrav\u00e9 j\u00eddlo takov\u00e9, o kter\u00e9m se v\u011b\u0159\u00ed, \u017ee je dobr\u00e9 pro lidsk\u00e9 zdrav\u00ed, proto\u017ee neobsahuje um\u011bl\u00e9 chemik\u00e1lie ani p\u0159\u00edli\u0161 mnoho cukru nebo tuku. Kdy\u017e byste si prostudovali, co ke zdrav\u00e9mu stravov\u00e1n\u00ed <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0159\u00edk\u00e1 WHO<\/a>, na\u0161li byste u\u017e i n\u011bjak\u00e1 \u010d\u00edseln\u00e1 vyj\u00e1d\u0159en\u00ed toho, jak by zdrav\u00e1 strava (ne)m\u011bla vypadat. Ale nebudeme to prozat\u00edm zbyte\u010dn\u011b komplikovat a pod\u00edv\u00e1me se na to, <strong>jak bychom zdrav\u00e9 stravov\u00e1n\u00ed mohli definovat daleko jednodu\u0161eji a v\u00fdsti\u017en\u011bji.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdrava_strava\"><\/span>Zdrav\u00e1 strava:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<h3 class=\"is-style-default wp-block-heading\">1. Kontroluje energetick\u00fd p\u0159\u00edjem<\/h3>\n\n<p><strong>Fyzik\u00e1ln\u00ed z\u00e1kony plat\u00ed pro ka\u017ed\u00e9ho<\/strong> z n\u00e1s, a proto je kl\u00ed\u010dem <a href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k hubnut\u00ed<\/a> nebo nab\u00edr\u00e1n\u00ed st\u00e1le star\u00fd zn\u00e1m\u00fd energetick\u00fd p\u0159\u00edjem vs. v\u00fddej. Organismus dok\u00e1\u017ee nejl\u00e9pe fungovat, kdy\u017e m\u00e1 dostatek energie, bez kter\u00e9 by doch\u00e1zelo k potla\u010den\u00ed n\u011bkter\u00fdch t\u011blesn\u00fdch funkc\u00ed, jako jsou imunitn\u00ed nebo reproduk\u010dn\u00ed funkce. Na druhou stranu ne\u00fam\u011brn\u011b vysok\u00fd energetick\u00fd p\u0159\u00edjem vede k p\u0159ib\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti a zmno\u017een\u00ed tukov\u00fdch z\u00e1sob. <span style=\"color:#ff6600\" class=\"tadv-color\">[15\u201316] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak si spo\u010d\u00edtat energetick\u00fd p\u0159\u00edjem vzhledem k va\u0161im pot\u0159eb\u00e1m, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg\" alt=\"Jak se nau&#x10D;it zdrav&#x11B; j&#xED;st? \" class=\"wp-image-215875\" width=\"843\" height=\"562\" title=\"Jak se nau&#x10D;it zdrav&#x11B; j&#xED;st? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7234-__-Occ.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">2. Poskytuje optim\u00e1ln\u00ed mno\u017estv\u00ed \u017eivin<\/h3>\n\n<p><strong>J\u00eddlo nen\u00ed jen oby\u010dejn\u00e9 palivo.<\/strong> Obsahuje \u0159adu vitam\u00edn\u016f, miner\u00e1ln\u00edch a biologicky aktivn\u00edch l\u00e1tek, kter\u00e9 v organismu pln\u00ed \u0159adu d\u016fle\u017eit\u00fdch \u00fakol\u016f. Takov\u00fd <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a> se \u00fa\u010dastn\u00ed v\u00edce ne\u017e 300 biochemick\u00fdch reakc\u00ed, kter\u00e9 by bez n\u011bj nemohly prob\u011bhnout. <strong>Ka\u017ed\u00e9 j\u00eddlo m\u00e1 ur\u010ditou nutri\u010dn\u00ed denzitu,<\/strong> tedy obsah energie a mikro\u017eivin vzta\u017eenou na jednotku hmotnosti. A proto\u017ee zdrav\u00e1 strava m\u00e1 poskytovat optim\u00e1ln\u00ed mno\u017estv\u00ed energie i mikro\u017eivin, je zapot\u0159eb\u00ed poznat, kolik a jak\u00e9ho j\u00eddla je vhodn\u00e9 vzhledem ke sv\u00fdm pot\u0159eb\u00e1m j\u00edst. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong>M\u00e1 v\u00edce kalori\u00ed 100 gram\u016f cookies su\u0161enek, nebo 100 gram\u016f bobulovit\u00e9ho ovoce?<\/strong> Spr\u00e1vn\u011b, cookies su\u0161enky maj\u00ed zhruba o 430 kcal v\u00edce, a maj\u00ed tak <strong>vysokou energetickou denzitu,<\/strong> ale naopak n\u00edzkou nutri\u010dn\u00ed denzitu, proto\u017ee moc mikro\u017eivin neobsahuj\u00ed.<\/li><li><strong>M\u00e1 v\u00edce mikro\u017eivin 100 gram\u016f su\u0161enek, nebo 100 gram\u016f bobulovit\u00e9ho ovoce?<\/strong> Jak u\u017e asi tu\u0161\u00edte, na pln\u00e9 \u010d\u00e1\u0159e vyhr\u00e1v\u00e1 bobulovit\u00e9 ovoce, kter\u00e9 obsahuje v\u00edce mikro\u017eivin v\u010detn\u011b siln\u00fdch antioxidant\u016f, a m\u00e1 tak n\u00edzkou energetickou denzitu, ale naopak <strong>vysokou nutri\u010dn\u00ed denzitu.<\/strong> <\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Energii i mikro\u017eiviny pot\u0159ebuje ve strav\u011b p\u0159ij\u00edmat ka\u017ed\u00fd. <strong>Jen je pot\u0159eba trochu p\u0159em\u00fd\u0161let o nutri\u010dn\u00ed a energetick\u00e9 hodnot\u011b potravin a podle toho si je tak\u00e9 vyb\u00edrat. <\/strong>To ale neznamen\u00e1, \u017ee byste si v \u017eivot\u011b nemohli d\u00e1t nic sladk\u00e9ho. V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1, jak si dop\u0159\u00e1t sladk\u00e9 bez v\u00fd\u010ditek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-mlsat-a-nepribirat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak mlsat a nep\u0159ibrat. <\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-749x1124.jpg\" alt=\"Jak se c&#xED;tit a vypadat l&#xE9;pe?\" class=\"wp-image-215903\" title=\"Jak se c&#xED;tit a vypadat l&#xE9;pe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OOOK-_-IMG_6330.jpg 1332w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Pom\u00e1h\u00e1 vypadat a c\u00edtit se l\u00e9pe<\/h3>\n\n\n\n<p>D\u00edky tomu, \u017ee zdrav\u00e1 <strong>strava <\/strong>dok\u00e1\u017ee kontrolovat energetick\u00fd p\u0159\u00edjem, ani\u017e byste museli po\u010d\u00edtat kalorie, <strong>m\u00e1 obrovsk\u00fd vliv na n\u00e1\u0161 vzhled, sebev\u011bdom\u00ed i to, jak se c\u00edt\u00edme.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se nau\u010d\u00edte p\u00e1r z\u00e1kladn\u00edch princip\u016f zdrav\u00e9ho stravov\u00e1n\u00ed a budete sledovat, jak na to va\u0161e t\u011blo reaguje, jste schopni d\u011blat ve stravov\u00e1n\u00ed d\u00edl\u010d\u00ed zm\u011bny, kter\u00e9 v\u00e1s dovedou t\u0159eba k va\u0161\u00ed vytou\u017een\u00e9 postav\u011b. Pokud chcete zhubnout, mo\u017en\u00e1 bude pro za\u010d\u00e1tek sta\u010dit <strong>zam\u011b\u0159it se na dostatek b\u00edlkovin, zeleniny, ovoce a m\u00e9n\u011b vysoce pr\u016fmyslov\u011b zpracovan\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>Zdrav\u00e9 stravovac\u00ed n\u00e1vyky v\u00e1m maj\u00ed pomoci k tomu, abyste se c\u00edtili ve sv\u00e9m t\u011ble dob\u0159e a \u017eili zdrav\u00fd a napln\u011bn\u00fd \u017eivot, nic m\u00ed\u0148, nic v\u00edc. V p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt v\u00edce o tom, jak zhubnout bez po\u010d\u00edt\u00e1n\u00ed kalori\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalorick\u00fd deficit: Jak hubnout a m\u00edt i sv\u016fj vlastn\u00ed \u017eivot?<\/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=\"is-style-default wp-block-heading\">4. Podporuje sportovn\u00ed v\u00fdkonnost<\/h3>\n\n\n\n<p>Pokud se zaj\u00edm\u00e1te o zdravou stravu a aktivn\u00ed \u017eivotn\u00ed styl, pravd\u011bpodobn\u011b se tak\u00e9 v\u011bnujete n\u011bjak\u00e9 sportovn\u00ed aktivit\u011b nebo naopak p\u0159em\u00fd\u0161l\u00edte, <strong>jak pomoc\u00ed stravy podpo\u0159it sportovn\u00ed v\u00fdkonnost.<\/strong> I s t\u00edm v\u00e1m zdrav\u00e1 strava pom\u016f\u017ee d\u00edky tomu, \u017ee kontroluje energetick\u00fd p\u0159\u00edjem a poskytuje cenn\u00e9 mikro\u017eiviny, kter\u00e9 zejm\u00e9na sportovci \u010dasto pot\u0159ebuj\u00ed ve zv\u00fd\u0161en\u00e9 m\u00ed\u0159e. Sprinte\u0159i nebo kolektivn\u00ed sportovci tak ocen\u00ed o n\u011bco <strong>vy\u0161\u0161\u00ed p\u0159\u00edjem sacharid\u016f,<\/strong> zat\u00edmco bodybuilde\u0159i a fitness sportovci budou <strong>profitovat z vy\u0161\u0161\u00edho p\u0159\u00edjmu b\u00edlkovin. <\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">5. Je zalo\u017eena na v\u00fdsledc\u00edch<\/h3>\n\n<p><strong>Va\u0161e dosavadn\u00ed stravovac\u00ed n\u00e1vyky v\u00e1s dovedly k n\u011bjak\u00e9mu v\u00fdsledku<\/strong> a t\u0159eba s t\u00edmto v\u00fdsledkem v podob\u011b toho, jak se c\u00edt\u00edte nebo vypad\u00e1te, nejste tak \u00fapln\u011b spokojeni a chcete to zm\u011bnit. Mo\u017en\u00e1 jste p\u0159esv\u011bd\u010deni, \u017ee j\u00edte opravdu zdrav\u011b, ale stejn\u011b se nec\u00edt\u00edte ve sv\u00e9m t\u011ble komfortn\u011b. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Vzhledem k tomu, \u017ee zdrav\u00e1 strava kontroluje energetick\u00fd p\u0159\u00edjem, poskytuje optim\u00e1ln\u00ed mno\u017estv\u00ed mikro\u017eivin a pom\u00e1h\u00e1 c\u00edtit se a vypadat l\u00e9pe, je mo\u017en\u00e9, \u017ee <strong>nej\u00edte zase tak zdrav\u011b, jak si mysl\u00edte.<\/strong> Co je pro v\u00e1s konkr\u00e9tn\u011b vlastn\u011b zdrav\u00e1 strava? Kdy\u017e za\u010dnete br\u00e1t v potaz v\u00fdsledky sv\u00fdch nutri\u010dn\u00edch rozhodnut\u00ed a stravovac\u00edch n\u00e1vyk\u016f, m\u016f\u017ee v\u00e1m to hodn\u011b usnadnit d\u011blat lep\u0161\u00ed rozhodnut\u00ed v budoucnu. P\u0159i snaze o zm\u011bnu t\u011blesn\u00e9ho slo\u017een\u00ed <strong>nesta\u010d\u00ed sledovat jen v\u00e1hu, ale daleko lep\u0161\u00ed je sledovat i dal\u0161\u00ed parametry v podob\u011b t\u011blesn\u00fdch obvod\u016f.<\/strong> Pokud se chcete dozv\u011bd\u011bt, pro\u010d v\u00e1ha nen\u00ed spolehliv\u00fdm ukazatelem pokroku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/strong><\/a> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"793\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg\" alt=\"Zdrav&#xE1; v&#xFD;&#x17E;iva podporuje fyzick&#xE9; i psychick&#xE9; zdrav&#xED;\" class=\"wp-image-215949\" title=\"Zdrav&#xE1; v&#xFD;&#x17E;iva podporuje fyzick&#xE9; i psychick&#xE9; zdrav&#xED;\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-793x1124.jpg 793w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK-_-IMG_8190.jpg 1068w\" sizes=\"auto, (max-width: 793px) 100vw, 793px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Podporuje psychick\u00e9 i fyzick\u00e9 zdrav\u00ed<\/h3>\n\n\n\n<p><strong>Zdrav\u011bj\u0161\u00ed stravovac\u00ed n\u00e1vyky zpravidla znamenaj\u00ed i ni\u017e\u0161\u00ed t\u011blesnou hmotnost,<\/strong> v\u00edce energie a m\u00e9n\u011b \u00fanavy b\u011bhem dne. Zdrav\u00e1 t\u011blesn\u00e1 hmotnost znamen\u00e1 i sn\u00ed\u017een\u00ed rizika vzniku \u0159ady civiliza\u010dn\u00edch onemocn\u011bn\u00ed. Strava m\u00e1 vliv i na to, jak se c\u00edt\u00edme. Dokonce se ukazuje i to, \u017ee <strong>potraviny bohat\u00e9 na probiotika mohou m\u00edt pozitivn\u00ed vliv i na psychick\u00e9 zdrav\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139] [17\u201320]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se siln\u011bj\u0161\u00ed imunitou a podporou fyzick\u00e9ho i psychick\u00e9ho zdrav\u00ed v\u00e1m m\u016f\u017ee pomoci i <a href=\"https:\/\/gymbeam.cz\/blog\/wim-hof-ledovy-muz-ktery-uci-lidi-byt-zdravejsi-a-psychicky-odolnejsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wim Hofova metoda<\/a> nebo samotn\u00e9 otu\u017eov\u00e1n\u00ed. Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak z\u00edskat siln\u011bj\u0161\u00ed imunitu d\u00edky otu\u017eov\u00e1n\u00ed?<\/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=\"is-style-default wp-block-heading\">7. Sni\u017euje rizika vzniku civiliza\u010dn\u00edch onemocn\u011bn\u00ed<\/h3>\n\n\n\n<p>Zdrav\u00e1 strava poskytuje dostatek zdrav\u00ed prosp\u011b\u0161n\u00fdch \u017eivin i dal\u0161\u00edch l\u00e1tek, kter\u00e9 maj\u00ed ochrann\u00fd charakter a pom\u00e1haj\u00ed p\u0159edch\u00e1zet nemocem. To plat\u00ed zejm\u00e9na o vl\u00e1knin\u011b a jej\u00edm pozitivn\u00edm vlivu na <strong>sn\u00ed\u017een\u00ed vzniku rizika n\u011bkter\u00fdch druh\u016f rakovin,<\/strong> zejm\u00e9na rakoviny tlust\u00e9ho st\u0159eva. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00e1le m\u016f\u017ee zdrav\u00e1 strava <strong>pomoci sn\u00ed\u017eit riziko vzniku kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed nebo inzulinov\u00e9 rezistence a cukrovky 2. typu.<\/strong> Pouh\u00fdm zkvalitn\u011bn\u00edm stravy je opravdu mo\u017en\u00e9 pozitivn\u011b ovlivnit va\u0161e sou\u010dasn\u00e9 i budouc\u00ed zdrav\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134] [21\u201322]<\/span> <\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">8. Je dlouhodob\u011b udr\u017eiteln\u00e1 pro v\u00e1s i planetu<\/h3>\n\n<p>Dok\u00e1\u017eete si p\u0159edstavit stravovat se stejn\u011b za rok, dva, p\u011bt nebo i deset let? <strong>Zdrav\u00e1 strava mus\u00ed b\u00fdt dlouhodob\u011b udr\u017eiteln\u00e1 pro v\u00e1s i pro na\u0161i planetu,<\/strong> proto\u017ee dal\u0161\u00ed u\u017e nem\u00e1me. Po\u010det lid\u00ed, pro kter\u00e9 je zapot\u0159eb\u00ed zajistit ob\u017eivu, se v souvislosti s rostouc\u00ed populac\u00ed neust\u00e1le zv\u011bt\u0161uje, ale zem\u011bd\u011blsk\u00e9 kapacity jsou vy\u010derpateln\u00e9. Pr\u00e1v\u011b proto je zapot\u0159eb\u00ed nad j\u00eddlem o n\u011bco v\u00edce p\u0159em\u00fd\u0161let a zbyte\u010dn\u011b j\u00edm nepl\u00fdtvat. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V pr\u016fse\u010d\u00edku dlouhodob\u011b udr\u017eiteln\u00e9 stravy pro n\u00e1s i planetu le\u017e\u00ed skupiny potravin, kter\u00e9 tomu mohou pomoci a jsou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho vyv\u00e1\u017een\u00e9ho j\u00eddeln\u00ed\u010dku. Mezi takov\u00e9 potraviny pat\u0159\u00ed nap\u0159\u00edklad <strong>lok\u00e1ln\u00ed a sez\u00f3nn\u00ed ovoce, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>, brambory, obiloviny nebo lu\u0161t\u011bniny.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1124x750.jpg\" alt=\"Zdrav&#xE1; v&#xFD;&#x17E;iva sni&#x17E;uje riziko vzniku rakoviny, kardiovaskul&#xE1;rn&#xED;ch onemocn&#x11B;n&#xED; nebo cukrovky 2. typu\" class=\"wp-image-215968\" width=\"843\" height=\"563\" title=\"Zdrav&#xE1; v&#xFD;&#x17E;iva sni&#x17E;uje riziko vzniku rakoviny, kardiovaskul&#xE1;rn&#xED;ch onemocn&#x11B;n&#xED; nebo cukrovky 2. typu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP07036-____OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_se_naucit_zdrave_jist\"><\/span>Jak se nau\u010dit zdrav\u011b j\u00edst? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Jak vid\u00edte, strava m\u00e1 obrovsk\u00fd vliv na v\u0161echny aspekty na\u0161eho \u017eivota, a <strong>kdy\u017e ke zdrav\u00e9mu j\u00eddeln\u00ed\u010dku je\u0161t\u011b p\u0159id\u00e1te pohyb, za\u010dnou se s v\u00e1mi d\u00edt doslova z\u00e1zraky.<\/strong> Z\u00e1rove\u0148 to nen\u00ed v\u016fbec t\u011b\u017ek\u00e9, sta\u010d\u00ed na to j\u00edt postupn\u011b a bez extr\u00e9mn\u00edch p\u0159\u00edstup\u016f. Ty sice slibuj\u00ed nemo\u017en\u00e9 nejpozd\u011bji do dvou dn\u016f, ale realita je \u00fapln\u011b n\u011bkde jinde. Podle WHO je <strong>nezdrav\u00e1 strava spole\u010dn\u011b s nedostatkem pohybov\u00e9 aktivity nejv\u011bt\u0161\u00edm glob\u00e1ln\u00edm rizikem pro lidsk\u00e9 zdrav\u00ed.<\/strong> I nejnov\u011bj\u0161\u00ed v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed pro ob\u010dany USA na obdob\u00ed 2020\u20132025 se spole\u010dn\u011b s doporu\u010den\u00edmi WHO, EU a dal\u0161\u00ed \u0159ady zem\u00ed shoduj\u00ed v n\u011bkolika z\u00e1sadn\u00edch nutri\u010dn\u00edch faktorech. <span style=\"color:#ff6600\" class=\"tadv-color\">[14] [23\u201324]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ceho_jist_a_pit_mene_abyste_byli_zdravejsi\"><\/span>\u010ceho j\u00edst a p\u00edt m\u00e9n\u011b, abyste byli zdrav\u011bj\u0161\u00ed? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Na vzorov\u00e9m p\u0159\u00edkladu pr\u016fm\u011brn\u00e9ho \u010dlov\u011bka, jeho\u017e denn\u00ed p\u0159\u00edjem je 2 000 kcal, si uk\u00e1\u017eeme, kolik gram\u016f jednotliv\u00fdch slo\u017eek v\u00fd\u017eivy by mohl maxim\u00e1ln\u011b za den p\u0159ijmout. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong>Nasycen\u00e9 mastn\u00e9 kyseliny (tuky).<\/strong> Jejich p\u0159\u00edjem by m\u011bl tvo\u0159it <strong>maxim\u00e1ln\u011b 10 % celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/strong> Nach\u00e1zej\u00ed se p\u0159edev\u0161\u00edm v \u017eivo\u010di\u0161n\u00fdch v\u00fdrobc\u00edch, jako jsou uzeniny, m\u00e1slo, s\u00e1dlo, tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky. Najdeme je ale i v rostlinn\u00fdch zdroj\u00edch t\u0159eba v podob\u011b kokosov\u00e9ho tuku. <strong>Maxim\u00e1ln\u00ed p\u0159\u00edjem = 22 g<\/strong><\/li><li><strong>Trans-nenasycen\u00e9 tuky.<\/strong> Ty by m\u011bly tvo\u0159it <strong>maxim\u00e1ln\u011b 1 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/strong> Jedn\u00e1 se o tuky, kter\u00e9 se obecn\u011b vyr\u00e1b\u011bj\u00ed pr\u016fmyslov\u011b a jejich hlavn\u00edm zdrojem jsou \u010d\u00e1ste\u010dn\u011b ztu\u017een\u00e9 tuky, kter\u00e9 lze jednodu\u0161e poznat \u010dten\u00edm etiket v\u00fdrobku. Jejich zdrojem jsou zejm\u00e9na r\u016fzn\u00e9 druhy sladkost\u00ed. <strong>Maxim\u00e1ln\u00ed p\u0159\u00edjem = 2,2 g<\/strong><\/li><li><strong>P\u0159idan\u00e9 cukry.<\/strong> Podle doporu\u010den\u00ed by m\u011bly p\u0159idan\u00e9 cukry tvo\u0159it <strong>maxim\u00e1ln\u011b 10 % celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu<\/strong> a WHO zva\u017euje kv\u016fli dal\u0161\u00edm zdravotn\u00edm benefit\u016fm tento limit posunout dokonce na 5 %. <strong>Maxim\u00e1ln\u00ed p\u0159\u00edjem = 50 g a po zp\u0159\u00edsn\u011bn\u00ed limitu je to 25 g.<\/strong> V\u011bt\u0161ina p\u0159idan\u00fdch cukr\u016f se skr\u00fdv\u00e1 v r\u016fzn\u00fdch slazen\u00fdch limon\u00e1d\u00e1ch, ml\u00e9\u010dn\u00fdch produktech nebo sladk\u00e9m pe\u010divu. Pokud se chcete dozv\u011bd\u011bt v\u00edce o p\u0159idan\u00fdch cukrech a tekut\u00fdch kalori\u00edch, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><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><\/li><li><strong>S\u016fl.<\/strong> P\u0159\u00edjem soli by m\u011bl b\u00fdt <strong>m\u00e9n\u011b ne\u017e 5 gram\u016f za den.<\/strong> Toto mno\u017estv\u00ed <strong>odpov\u00edd\u00e1 zhruba 2 gram\u016fm sod\u00edku.<\/strong> Mezi potraviny s pom\u011brn\u011b vysok\u00fdm obsahem soli pat\u0159\u00ed uzeniny, s\u00fdry, pe\u010divo, fast foodov\u00e1 j\u00eddla, bramb\u016frky, ty\u010dinky a v\u0161echny slan\u00e9 pochutiny. Sn\u00ed\u017een\u00ed p\u0159\u00edjmu soli pom\u00e1h\u00e1 p\u0159edch\u00e1zet vysok\u00e9mu krevn\u00edmu tlaku a dal\u0161\u00edm kardiovaskul\u00e1rn\u00edm onemocn\u011bn\u00edm. <\/li><li><strong>Alkohol.<\/strong> Ide\u00e1ln\u00ed by bylo samoz\u0159ejm\u011b alkohol nep\u00edt, ale i omezen\u00ed jeho spot\u0159eby na zhruba jedno pivo nebo \u201edvojku\u201c v\u00edna za den je prosp\u011b\u0161n\u00e9. Pamatujte na to, \u017ee rozhodn\u011b <strong>neplat\u00ed abstinence p\u0159es t\u00fdden a n\u00e1sledn\u00e9 \u201edoh\u00e1n\u011bn\u00ed deficitu\u201c o v\u00edkendu.<\/strong> Nadm\u011brn\u00fd p\u0159\u00edjem alkoholu je spojov\u00e1n s v\u011bt\u0161\u00edm rizikem vzniku civiliza\u010dn\u00edch onemocn\u011bn\u00ed v\u010detn\u011b \u0159ady rakovin a kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u201326]<\/span><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg\" alt=\"Jak se nau&#x10D;it zdrav&#x11B; j&#xED;st? \" class=\"wp-image-215984\" width=\"843\" height=\"562\" title=\"Jak se nau&#x10D;it zdrav&#x11B; j&#xED;st? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4093-2-_-OOOOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_potraviny_obsahuji_nejvice_soli_cukru_tuku_a_meli_bychom_je_jist_co_nejmene\"><\/span>Jak\u00e9 potraviny obsahuj\u00ed nejv\u00edce soli, cukru, tuku a m\u011bli bychom je j\u00edst co nejm\u00e9n\u011b?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>V\u011bt\u0161ina v\u00fd\u017eivov\u00fdch sm\u011br\u016f a doporu\u010den\u00ed m\u00e1 jeden spole\u010dn\u00fd znak. Rad\u00ed toti\u017e <strong>vyhnout se vysoce pr\u016fmyslov\u011b zpracovan\u00fdm potravin\u00e1m.<\/strong> Ty toti\u017e v mal\u00e9m mno\u017estv\u00ed obsahuj\u00ed m\u00e1lo mikro\u017eivin, ale hodn\u011b energie. Maj\u00ed tak <strong>vysokou energetickou denzitu a n\u00edzkou nutri\u010dn\u00ed denzitu.<\/strong> My ale od j\u00eddla chceme, aby to bylo p\u0159esn\u011b naopak. Aby n\u00e1m poskytlo v\u0161echny nezbytn\u011b nutn\u00e9 mikro\u017eiviny a \u201erozumn\u00e9\u201c mno\u017estv\u00ed energie, kter\u00e9 pro n\u00e1s bude tak akor\u00e1t. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Pro\u010d je tomu tak?<\/strong> Potravin\u00e1\u0159sk\u00fd pr\u016fmysl p\u016fvodn\u00ed suroviny zpracuje natolik, \u017ee je ochud\u00ed o drtivou v\u011bt\u0161inu prosp\u011b\u0161n\u00fdch l\u00e1tek, jako je nap\u0159\u00edklad vl\u00e1knina, a naopak p\u0159id\u00e1 \u0159adu potravin\u00e1\u0159sk\u00fdch aditiv. Chce toti\u017e, aby takov\u00e1 potravina m\u011bla dlouho trvanlivost, m\u011bla n\u00edzk\u00e9 v\u00fdrobn\u00ed n\u00e1klady a z\u00e1rove\u0148 lidem chutnala. V modern\u00edm sv\u011bt\u011b tak m\u00e1me t\u00e9m\u011b\u0159 24\/7 k dispozici nespo\u010det potravin, kter\u00e9 typicky obsahuj\u00ed velk\u00e9 mno\u017estv\u00ed soli, cukru, tuk\u016f nebo jejich kombinaci. D\u00edky tomu se jich <strong>m\u016f\u017eeme snadn\u011bji p\u0159ej\u00edst,<\/strong> stimuluj\u00ed toti\u017e centrum odm\u011bn v mozku a my se po jejich konzumaci na chv\u00edli c\u00edt\u00edme \u201e\u0161\u0165astn\u00ed.\u201c <span style=\"color:#ff6600\" class=\"tadv-color\">[27\u201328]<\/span> <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ve Spojen\u00fdch st\u00e1tech americk\u00fdch i nap\u0159\u00ed\u010d vysp\u011bl\u00fdm modern\u00edm sv\u011btem <strong>tyto potraviny za\u010d\u00ednaj\u00ed tvo\u0159it v\u011bt\u0161inov\u00fd pod\u00edl energetick\u00e9ho p\u0159\u00edjmu.<\/strong> Co\u017e je bohu\u017eel \u0161patn\u011b. Jsou sice levn\u011bj\u0161\u00ed, ale lid\u00e9 za n\u011b v budoucnu zaplat\u00ed da\u0148 v podob\u011b hor\u0161\u00edho zdravotn\u00edho stavu. A\u0165 u\u017e jde o p\u0159ib\u00fdvaj\u00edc\u00ed kilogramy nav\u00edc nebo v\u011bt\u0161\u00ed riziko vzniku \u0159ady civiliza\u010dn\u00edch onemocn\u011bn\u00ed. Nen\u00ed lep\u0161\u00ed si n\u011bco m\u00e1lo p\u0159iplatit za kvalitn\u011bj\u0161\u00ed stravu a zdrav\u011bj\u0161\u00ed \u017eivot? <span style=\"color:#ff6600\" class=\"tadv-color\">[29\u201331]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg\" alt=\"Jak&#xE9; potraviny obsahuj&#xED; nejv&#xED;ce soli, cukru, tuku a m&#x11B;li bychom je j&#xED;st co nejm&#xE9;n&#x11B;?\" class=\"wp-image-215999\" width=\"843\" height=\"563\" title=\"Jak&#xE9; potraviny obsahuj&#xED; nejv&#xED;ce soli, cukru, tuku a m&#x11B;li bychom je j&#xED;st co nejm&#xE9;n&#x11B;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1149589116-_-OOK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdravy_jidelnicek_neni_slozity_Zacnete_jist_zdraveji_jeste_dnes\"><\/span>Zdrav\u00fd j\u00eddeln\u00ed\u010dek nen\u00ed slo\u017eit\u00fd. Za\u010dn\u011bte j\u00edst zdrav\u011bji je\u0161t\u011b dnes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg\" alt=\"Zdrav&#xFD; j&#xED;deln&#xED;&#x10D;ek: Za&#x10D;n&#x11B;te j&#xED;st zdrav&#x11B;ji u&#x17E; dnes.\" class=\"wp-image-216041\" title=\"Zdrav&#xFD; j&#xED;deln&#xED;&#x10D;ek: Za&#x10D;n&#x11B;te j&#xED;st zdrav&#x11B;ji u&#x17E; dnes.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aa-_-WhatsApp-Image-2021-01-19-at-17.50.46.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0158e\u0161en\u00ed je v podstat\u011b velmi jednoduch\u00e9.<\/strong> Pro za\u010d\u00e1tek sta\u010d\u00ed, kdy\u017e budete v\u011bnovat v\u011bt\u0161\u00ed p\u00e9\u010di tomu, co j\u00edte, a zamysl\u00edte se nad t\u00edm, jestli je opravdu tahle sladkost s \u010d\u00e1ste\u010dn\u011b ztu\u017een\u00fdm tukem, such\u00fd sal\u00e1m nebo hranolky s majon\u00e9zou tou pravou cestou, jak j\u00edst l\u00e9pe? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pak sta\u010d\u00ed ze sv\u00e9ho j\u00eddeln\u00ed\u010dku odst\u0159ihnout drtivou v\u011bt\u0161inu vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin a nahradit je co nejv\u00edce \u010derstv\u00fdm a minim\u00e1ln\u011b zpracovan\u00fdm j\u00eddlem. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Co si pod t\u00edm ale p\u0159edstavit?<\/strong> <\/h3>\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\"><li><strong>Vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny:<\/strong> Slazen\u00e9 sn\u00edda\u0148ov\u00e9 cere\u00e1lie, sladk\u00e9 a b\u00edl\u00e9 pe\u010divo, su\u0161enky, sladkosti, \u010dokol\u00e1dy, sladk\u00e9 a tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, slazen\u00e9 n\u00e1poje, uzeniny, sma\u017een\u00e9 potraviny, bramb\u016frky, ty\u010dinky a cel\u00e1 \u0159ada dal\u0161\u00edch slan\u00fdch a sladk\u00fdch pochutin. <\/li><li><strong>Minim\u00e1ln\u011b zpracovan\u00e9 potraviny: <\/strong>Ovoce, zelenina, maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" class=\"ek-link\">ryby<\/a>, celozrnn\u00e9 obilniny, brambory, bat\u00e1ty, lu\u0161t\u011bniny, o\u0159echy,<strong> <\/strong>vejce, ovesn\u00e9 vlo\u010dky, neslazen\u00e1 k\u00e1va, \u010daj a voda.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je to opravdu tak jednoduch\u00e9, jak to vypad\u00e1. <strong>V podstat\u011b se d\u00e1 \u0159\u00edci, \u017ee sta\u010d\u00ed j\u00edst opravdov\u00e9 j\u00eddlo<\/strong> a v\u011bt\u0161inu produkt\u016f potravin\u00e1\u0159sk\u00e9ho pr\u016fmyslu nechat ostatn\u00edm. Dokonce si jednou za \u010das m\u016f\u017eete v pohod\u011b dop\u0159\u00e1t i to, na co m\u00e1te chu\u0165 a nemus\u00edte se b\u00e1t, \u017ee u\u017e si nikdy v \u017eivot\u011b ned\u00e1te pizzu nebo hamburger. Zdrav\u00e1 strava nen\u00ed o zakazov\u00e1n\u00ed specifick\u00fdch skupin potravin. Sta\u010d\u00ed se nau\u010dit jednoduch\u00e1 z\u00e1kladn\u00ed pravidla a ob\u010das si i tu \u010dokol\u00e1du nebo zmrzlinu m\u016f\u017eete v pohod\u011b d\u00e1t. Pokud v\u00e1s zaj\u00edm\u00e1, jak na to, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/iifym-flexibilni-stravovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak j\u00edst pizzu, sladkosti, a p\u0159esto hubnout d\u00edky IIFYM?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kazde_jidlo_si_vytvorte_podle_pravidel_zdraveho_talire\"><\/span>Ka\u017ed\u00e9 j\u00eddlo si vytvo\u0159te podle pravidel zdrav\u00e9ho tal\u00ed\u0159e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kdy\u017e se budete dr\u017eet princip\u016f zdrav\u00e9ho tal\u00ed\u0159e, m\u016f\u017eete snadno manipulovat s v\u00fdslednou energetickou hodnotou ka\u017ed\u00e9ho j\u00eddla podle va\u0161ich c\u00edl\u016f. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\"><li><strong>\u00bd tal\u00ed\u0159e<\/strong> <strong>v\u011bnujte co nejv\u00edce barevn\u00e9 zelenin\u011b a ovoci.<\/strong> Pro\u010d? P\u0159isp\u011bjete tak k optim\u00e1ln\u00edmu p\u0159\u00edjmu \u0159ady mikro\u017eivin, fytonutrient\u016f, vl\u00e1kniny, a kdy\u017e s\u00e1hnete i po kva\u0161en\u00e9 zelenin\u011b, z\u00edsk\u00e1te i cennou d\u00e1vku probiotik a prebiotik pro zdrav\u00e9 za\u017e\u00edv\u00e1n\u00ed. Pamatujte, \u017ee <strong>za den by ka\u017ed\u00fd \u010dlov\u011bk m\u011bl p\u0159ijmout alespo\u0148 400 gram\u016f zeleniny a 200 gram\u016f ovoce.<\/strong> <\/li><li><strong>\u00bc tal\u00ed\u0159e v\u011bnujte b\u00edlkovin\u00e1m. <\/strong>Pro\u010d? V ka\u017ed\u00e9m j\u00eddle by m\u011bla b\u00fdt porce b\u00edlkovin velk\u00e1 zhruba jako va\u0161e dla\u0148. B\u00edlkoviny jsou nepostradateln\u00e9 pro r\u016fst a udr\u017een\u00ed sval\u016f, optim\u00e1ln\u00ed funkci imunitn\u00edho syst\u00e9mu, podpo\u0159\u00ed i pocit sytosti a efektivn\u011b bojuj\u00ed i proti chut\u00edm na sladk\u00e9. Preferujte dietn\u011bj\u0161\u00ed druhy masa a nez\u016fst\u00e1vejte pouze u jednoho zdroje b\u00edlkovin v r\u00e1mci v\u0161ech j\u00eddel.<\/li><li><strong>\u00bc tal\u00ed\u0159e v\u011bnujte sacharid\u016fm.<\/strong> Pro\u010d? Doby, kdy se v\u011bt\u0161ina lid\u00ed \u017eivila manu\u00e1ln\u00ed prac\u00ed, je t\u00e9m\u011b\u0159 pry\u010d. Vzhledem k m\u011bn\u00edc\u00edmu se \u017eivotn\u00edmu stylu a men\u0161\u00edmu energetick\u00e9mu v\u00fddeji je zapot\u0159eb\u00ed zm\u011bnit i slo\u017een\u00ed j\u00eddeln\u00ed\u010dku. Obecn\u011b ji\u017e nepot\u0159ebujeme tolik sacharid\u016f jako kdysi a dobr\u00fdm odrazov\u00fdm m\u016fstkem je za\u010d\u00edt pr\u00e1v\u011b s porc\u00ed o velikosti \u00bc tal\u00ed\u0159e a postupn\u011b sledovat, jestli vzhledem k \u017eivotn\u00edmu stylu pot\u0159ebujete p\u0159idat, nebo ubrat. <strong>Vyb\u00edrejte z kvalitn\u00edch komplexn\u00edch sacharid\u016f,<\/strong> kter\u00e9 obecn\u011b obsahuj\u00ed v\u00edce \u017eivin i vl\u00e1kniny ne\u017e jejich rafinovan\u00e9 verze.<\/li><li><strong>Tuky.<\/strong> Ty jsou ji\u017e p\u0159irozenou sou\u010d\u00e1st\u00ed v\u011bt\u0161iny zdroj\u016f \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin, proto nen\u00ed t\u0159eba jim v\u011bnovat zv\u00fd\u0161enou pozornost. <\/li><li><strong>Pitn\u00fd re\u017eim<\/strong> zalo\u017ete na vod\u011b, neslazen\u00e9 k\u00e1v\u011b a \u010daji. To v\u00e1m zaru\u010d\u00ed nulov\u00fd p\u0159\u00edjem energie z n\u00e1poj\u016f a \u010dasto obrovsk\u00e9 sn\u00ed\u017een\u00ed spot\u0159eby cukru.<\/li><li>V p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt v\u00edce konkr\u00e9tn\u00edch tip\u016f, jak za\u010d\u00edt cvi\u010dit a j\u00edst zdrav\u011bji, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/15-tipu-jak-zhubnout-zacit-cvicit-a-zdrave-jist\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 tip\u016f, jak zhubnout, za\u010d\u00edt cvi\u010dit a zdrav\u011b j\u00edst.<\/strong><\/a><\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/XyYX-yyyy-_-visual_en-_-OK-1124x1049.jpg\" alt=\"Jak j&#xED;st l&#xE9;pe pomoc&#xED; zdrav&#xE9;ho tal&#xED;&#x159;e?\" class=\"wp-image-216118\" width=\"843\" height=\"787\" title=\"Jak j&#xED;st l&#xE9;pe pomoc&#xED; zdrav&#xE9;ho tal&#xED;&#x159;e?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/XyYX-yyyy-_-visual_en-_-OK-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/XyYX-yyyy-_-visual_en-_-OK-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/XyYX-yyyy-_-visual_en-_-OK-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/XyYX-yyyy-_-visual_en-_-OK.jpg 1542w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">Kde hledat b\u00edlkoviny, tuky a sacharidy? <\/h3>\n\n<ul class=\"wp-block-list\"><li><strong>Zdroje b\u00edlkovin:<\/strong> maso, ryby, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, lu\u0161t\u011bniny (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, cizrna, edamame), pseudoobiloviny (pohanka, amarant, quinoa), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky<\/a>.<\/li><li><strong>Zdroje tuku: <\/strong>o\u0159echy a sem\u00ednka, <a href=\"https:\/\/gymbeam.cz\/oleje\">oleje<\/a>, olivy, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, m\u00e1slo a jako p\u0159irozen\u00e1 sou\u010d\u00e1st \u017eivo\u010di\u0161n\u00fdch b\u00edlkovin.<\/li><li><strong>Zdroje sacharid\u016f:<\/strong> celozrnn\u00e9 obiloviny a cere\u00e1lie (ovesn\u00e9 vlo\u010dky, mouka, r\u00fd\u017ee, t\u011bstoviny, chl\u00e9b a pe\u010divo), pseudoobiloviny, brambory a bat\u00e1ty, lu\u0161t\u011bniny, ovoce a zelenina.<\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"is-style-default wp-block-heading\">Jak by j\u00eddlo podle zdrav\u00e9ho tal\u00ed\u0159e mohlo vypadat?<\/h3>\n\n<ul class=\"wp-block-list\"><li>\u00bc tal\u00ed\u0159e americk\u00fdch brambor, \u00bc tal\u00ed\u0159e grilovan\u00fd pstruh, \u00bd tal\u00ed\u0159e zeleninov\u00e1 obloha z obl\u00edben\u00e9 zeleniny a decentn\u00ed z\u00e1livky s kapkou olivov\u00e9ho oleje. <\/li><li>0% \u0158eck\u00fd jogurt s 1 pol\u00e9vkovou l\u017e\u00edci ovesn\u00fdch vlo\u010dek, chia sem\u00ednek a kouskem obl\u00edben\u00e9ho ovoce<\/li><li>Kus kvalitn\u00edho celozrnn\u00e9ho pe\u010diva (bageta, kaiserka nebo 2 men\u0161\u00ed pl\u00e1tky chleba) s dv\u011bma pl\u00e1tky \u0161unky, eidamu a vejcem natvrdo prolo\u017een\u00e1 obl\u00edbenou zeleninou a ve skleni\u010dce od o\u0159echov\u00e9ho m\u00e1sla p\u0159ipraven\u00e9 2 kusy st\u0159edn\u011b velk\u00e9 mrkve. <\/li><\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_delat_kdyz_chcete_zhubnout\"><\/span>Co d\u011blat, kdy\u017e chcete zhubnout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-749x1124.jpg\" alt=\"Co d&#x11B;lat, kdy&#x17E; chcete zhubnout?\" class=\"wp-image-216173\" title=\"Co d&#x11B;lat, kdy&#x17E; chcete zhubnout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/OK_-_-IMG_5692-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem dne jezte takov\u00fd po\u010det j\u00eddel, kter\u00fd v\u00e1m vyhovuje, a z\u00e1rove\u0148 se zkuste p\u0159ibl\u00ed\u017eit pravidl\u016fm zdrav\u00e9ho tal\u00ed\u0159e. <strong>Vyhn\u011bte se j\u00eddl\u016fm mimo v\u00e1\u0161 pl\u00e1n,<\/strong> zejm\u00e9na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-vam-uzdibovani-brani-hubnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nev\u011bdom\u00e9mu sva\u010den\u00ed a u\u017edibov\u00e1n\u00ed<\/a>, divili byste se, kolik energie je mo\u017en\u00e9 takto zbyte\u010dn\u011b p\u0159ijmout. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energie v mal\u00e9 l\u017ei\u010dce ara\u0161\u00eddov\u00e9ho m\u00e1sla jen tak na chu\u0165, kousek \u010dokol\u00e1dy, trochu pe\u010diva s pomaz\u00e1nkou nebo k\u00e1va se sladk\u00fdm sirupem se p\u0159es den nas\u010d\u00edt\u00e1 a m\u016f\u017ee d\u011blat i n\u011bkolik stovek kalori\u00ed, a sabotovat tak va\u0161i snahu zhubnout. D\u00edky tomu z\u00edsk\u00e1te daleko efektivn\u011bj\u0161\u00ed kontrolu nad sv\u00fdm energetick\u00fdm p\u0159\u00edjmem, ani\u017e byste museli po\u010d\u00edtat kalorie. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jakmile si tato pravidla osvoj\u00edte, <strong>ud\u011blejte si nap\u0159\u00edklad v ned\u011bli r\u00e1no po toalet\u011b kontroln\u00ed den,<\/strong> kdy se zv\u00e1\u017e\u00edte, p\u0159em\u011b\u0159\u00edte z\u00e1kladn\u00ed t\u011blesn\u00e9 obvody a hodnoty si poznamen\u00e1te do den\u00edku nebo do tabulky, kde budete sledovat v\u00e1\u0161 progres. Podle d\u00edl\u010d\u00edch v\u00fdsledk\u016f budete l\u00e9pe schopni reagovat na zm\u011bny a zjist\u00edte, kdy na j\u00eddle p\u0159idat, nebo kdy naopak ubrat.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za dva t\u00fddny v ned\u011bli se op\u011bt zva\u017ete a p\u0159em\u011b\u0159te za stejn\u00fdch podm\u00ednek.<\/strong> Pokud se u v\u00e1s neobjevil pokrok, je pot\u0159eba se bu\u010f v\u00edce h\u00fdbat, sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem, nebo tyto dva p\u0159\u00edstupy kombinovat. Jednodu\u0161e si zhruba ke dv\u011bma denn\u00edm j\u00eddl\u016fm <strong>sni\u017ete porci sacharid\u016f<\/strong> a za dal\u0161\u00ed dva t\u00fddny uvid\u00edte, jak se tato zm\u011bna prom\u00edtla na sledovan\u00fdch parametrech. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud chcete z\u00edskat lep\u0161\u00ed p\u0159ehled o p\u0159\u00edjmu energie a kalori\u00edch, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jednoduchy-navod-jak-pocitat-kalorie-a-dosahnout-tak-svych-cilu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jednoduch\u00fd n\u00e1vod, jak po\u010d\u00edtat kalorie a dos\u00e1hnout sv\u00fdch c\u00edl\u016f.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_delat_kdyz_chcete_nabrat_svaly\"><\/span>Co d\u011blat, kdy\u017e chcete nabrat svaly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Pro r\u016fst sval\u016f je zapot\u0159eb\u00ed <strong>tr\u00e9ninkov\u00fd impuls, strava s m\u00edrn\u00fdm energetick\u00fdm p\u0159ebytkem a optim\u00e1ln\u00edm mno\u017estv\u00edm b\u00edlkovin.<\/strong> Jednodu\u0161e se op\u011bt pozorujte jako v p\u0159\u00edpad\u011b v\u00fd\u0161e, a pokud se t\u011blesn\u00e9 obvody ani v\u00e1ha neza\u010dnou zv\u011bt\u0161ovat, zvy\u0161te p\u0159\u00edjem sacharid\u016f a ujist\u011bte se, \u017ee j\u00edte dostatek b\u00edlkovin, kter\u00fd by m\u011bl spadat zhruba do rozmez\u00ed 1,4\u20132 gramy b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti. S dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin v\u00e1m m\u016f\u017ee pomoci kvalitn\u00ed <a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd vegan protein.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A pokud se chcete o nab\u00edr\u00e1n\u00ed sval\u016f dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co j\u00edst a jak cvi\u010dit, abych kone\u010dn\u011b nabral svaly?<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg\" alt=\"Co d&#x11B;lat, kdy&#x17E; chcete nabrat svaly?\" class=\"wp-image-216204\" width=\"843\" height=\"563\" title=\"Co d&#x11B;lat, kdy&#x17E; chcete nabrat svaly?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_-JustWhey-1-__-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_rozhodne_neni_zdrava_strava\"><\/span>Co rozhodn\u011b nen\u00ed zdrav\u00e1 strava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<ol class=\"wp-block-list\"><li><strong>Zdrav\u00e1 strava nen\u00ed o perfekcionismu a stylu v\u0161echno, nebo nic.<\/strong> Je to o dlouhodob\u00e9 pr\u00e1ci. P\u0159ece nez\u00e1le\u017e\u00ed na tom, co ud\u011bl\u00e1te jednou za \u010das, ale na tom, co d\u011bl\u00e1te ka\u017ed\u00fd den. Je to o tom nau\u010dit se d\u011blat to nejlep\u0161\u00ed s t\u00edm, co pr\u00e1v\u011b te\u010f um\u00edte, a s v\u011bcmi, kter\u00e9 m\u00e1te k dispozici. <\/li><li><strong>Zdrav\u00e1 strava nen\u00ed o nekon\u010d\u00edc\u00edm po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a omezov\u00e1n\u00ed se. <\/strong>Je to o tom v\u011bnovat j\u00eddlu pozornost a v\u0161\u00edmat si, co a jak j\u00edte. Je to o tom poslouchat sign\u00e1ly t\u011bla a j\u00edst, kdy\u017e se hlad za\u010d\u00edn\u00e1 hl\u00e1sit o slovo, a p\u0159estat, jakmile se c\u00edt\u00edte p\u0159\u00edjemn\u011b nasycen\u00ed, a nikoliv p\u0159ecpan\u00ed. Je to o nau\u010den\u00ed se d\u011blat zdrav\u011bj\u0161\u00ed a chyt\u0159ej\u0161\u00ed volby t\u00fdkaj\u00edc\u00ed se j\u00eddla. <\/li><li><strong>Zdrav\u00e1 strava nen\u00ed jednoduch\u00e1, teda ze za\u010d\u00e1tku. <\/strong>Zejm\u00e9na nov\u00e1\u010dk\u016fm, kte\u0159\u00ed cht\u011bj\u00ed zlep\u0161it sv\u00e9 stravov\u00e1n\u00ed, to zpo\u010d\u00e1tku m\u016f\u017ee p\u0159ipadat velmi n\u00e1ro\u010dn\u00e9. Ale to je p\u0159ece v\u0161echno nov\u00e9 v \u017eivot\u011b. Jakmile si osvoj\u00edte jednoduch\u00e9 z\u00e1klady a nau\u010d\u00edte se v\u0161e za\u010dlenit do ka\u017edodenn\u00edho \u017eivota, bude pro v\u00e1s v\u0161e daleko jednodu\u0161\u0161\u00ed a za chv\u00edli u\u017e se zdrav\u00e1 strava stane automatickou.<strong> <\/strong><\/li><li><strong>Zdrav\u00e1 strava nen\u00ed o komplikovan\u00fdch pravidlech a vy\u0159azov\u00e1n\u00ed cel\u00fdch skupin potravin.<\/strong> Je to o dodr\u017eov\u00e1n\u00ed z\u00e1kladn\u00edch a jednoduch\u00fdch princip\u016f a pou\u017e\u00edv\u00e1n\u00ed zdrav\u00e9ho rozumu. Extr\u00e9my nejsou dobr\u00e9 v politice a ani ve v\u00fd\u017eiv\u011b. Samoz\u0159ejm\u011b pokud m\u00e1 n\u011bkdo dietn\u00ed omezen\u00ed ze zdravotn\u00edch d\u016fvod\u016f, pak je na m\u00edst\u011b bezlepkov\u00e1, bezlakt\u00f3zov\u00e1 nebo jak\u00e1koliv p\u0159edepsan\u00e1 dieta. <\/li><li><strong>Zdrav\u00e1 strava neznamen\u00e1 nekon\u010d\u00edc\u00ed p\u0159\u00edpravu j\u00eddla ka\u017ed\u00fd den.<\/strong> Nikdo nechce v kuchyni tr\u00e1vit zbyte\u010dn\u011b moc \u010dasu, proto m\u016f\u017ee sta\u010dit, kdy\u017e si p\u0159iprav\u00edte v\u011bt\u0161\u00ed j\u00eddla typicky v ned\u011bli, ve st\u0159edu a pak si ka\u017ed\u00fd den b\u011bhem p\u00e1r minut p\u0159iprav\u00edte <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-by-mela-obsahovat-vyvazena-svacina-a-jak-zdrave-nahradit-kaloricke-snacky\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rychl\u00e9 sva\u010diny<\/a> a v\u0161e je hotovo. Velk\u00fdm pomocn\u00edkem je krabi\u010dkov\u00e1n\u00ed, pokud si chcete uleh\u010dit \u017eivot pomoc\u00ed p\u0159\u00edpravy j\u00eddel do krabi\u010dek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/strong><\/a><strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[33]<\/span><\/li><\/ol>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg\" alt=\"Co nen&#xED; zdrav&#xE1; strava?\" class=\"wp-image-216131\" width=\"843\" height=\"563\" title=\"Co nen&#xED; zdrav&#xE1; strava?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-464449512-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n<h2 class=\"is-style-default 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<p><strong>V\u00fd\u017eiva je mocn\u00e1 \u010darod\u011bjka<\/strong> a je jen na v\u00e1s, jak\u00fdmi kouzly v\u00e1s p\u0159ekvap\u00ed. Kdy\u017e za\u010dnete o j\u00eddle trochu v\u00edce p\u0159em\u00fd\u0161let, v\u011bnovat mu o n\u011bco v\u00edce pozornosti a osvoj\u00edte si z\u00e1kladn\u00ed jednoduch\u00e9 principy zdrav\u00e9ho stravov\u00e1n\u00ed, jste na dobr\u00e9 cest\u011b <strong>k absolvov\u00e1n\u00ed \u201ev\u00fd\u017eivov\u00fdch Bradavic.\u201c<\/strong> Nen\u00ed to ani t\u011b\u017ek\u00e9, sta\u010d\u00ed jen trochu v\u00edce cht\u00edt. Pomalu se d\u00edky zdrav\u011bj\u0161\u00ed strav\u011b m\u016f\u017eete za\u010d\u00edt c\u00edtit v\u00edce nabit\u00ed energi\u00ed, zbav\u00edte se p\u00e1r kilogram\u016f tuku, naberete svaly a <strong>za\u010dnete se ve sv\u00e9m t\u011ble c\u00edtit tak n\u011bjak dob\u0159e.<\/strong> T\u00edm hlavn\u00ed bonusem je, \u017ee zdrav\u00e1 strava m\u00e1 velk\u00fd ochrann\u00fd faktor p\u0159ed civiliza\u010dn\u00edmi onemocn\u011bn\u00edmi a <strong>pom\u00e1h\u00e1 v\u00e1m \u017e\u00edt aktivn\u00ed a napln\u011bn\u00fd \u017eivot v nejlep\u0161\u00ed form\u011b. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A co p\u0159edstavuje zdrav\u00e1 strava pro v\u00e1s? Pod\u011blte se s n\u00e1mi v koment\u00e1\u0159\u00edch o va\u0161e zku\u0161enosti, rady a tipy ke zdrav\u011bj\u0161\u00edmu stravov\u00e1n\u00ed. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, podpo\u0159te jej sd\u00edlen\u00edm, aby se i va\u0161i p\u0159\u00e1tele dozv\u011bd\u011bli, \u017ee nau\u010dit se j\u00edst zdrav\u011b je jednoduch\u00e9 a zvl\u00e1dne to opravdu ka\u017ed\u00fd.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cosa significa &#8220;mangiare sano&#8221;? Non preoccuparti: non vuol dire ingurgitare insalata tre volte al giorno! Scopri quali sono le regole di base che ti aiutano a sentirti bene dentro e fuori.<\/p>\n","protected":false},"author":65,"featured_media":370493,"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":[7883],"tags":[7989,7941,7943,7963],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-513129","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentazione-e-benessere","8":"tag-alimentazione","9":"tag-dieta-it","10":"tag-piano-alimentare","11":"tag-stile-di-vita-sano","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>In cosa consiste una dieta sana e come imparare a &quot;mangiare bene&quot;? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Come iniziare a mangiare sano? 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Ti sveliamo anche come dimagrire senza contare le calorie, impostando una dieta sana.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-12-03T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T12:01:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.it\/blog\/wp-content\/uploads\/2021\/02\/FB_Co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave_.png\" \/>\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\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"In cosa consiste una dieta sana e come imparare a &#8220;mangiare bene&#8221;?\",\"datePublished\":\"2023-12-03T07:00:00+00:00\",\"dateModified\":\"2025-05-21T12:01:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/\"},\"wordCount\":5093,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/FB_Co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave_.png\",\"keywords\":[\"alimentazione\",\"dieta\",\"piano alimentare\",\"stile di vita sano\"],\"articleSection\":[\"Alimentazione &amp; Benessere\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/\",\"url\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/\",\"name\":\"In cosa consiste una dieta sana e come imparare a \\\"mangiare bene\\\"? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.it\/blog\/in-cosa-consiste-una-dieta-sana-e-come-imparare-a-mangiare-bene\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/FB_Co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave_.png\",\"datePublished\":\"2023-12-03T07:00:00+00:00\",\"dateModified\":\"2025-05-21T12:01:26+00:00\",\"description\":\"Come iniziare a mangiare sano? 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Scoprilo in questo articolo! 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