{"id":520295,"date":"2024-01-12T10:00:00","date_gmt":"2024-01-12T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=520295"},"modified":"2024-07-01T15:10:15","modified_gmt":"2024-07-01T13:10:15","slug":"prerusovana-hladovka-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/","title":{"rendered":"Preru\u0161ovan\u00fd p\u00f4st: Ak\u00fd vplyv m\u00e1 na zdravie, chudnutie \u010di \u0161portov\u00fd v\u00fdkon a pre koho je vhodn\u00fd?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Co_je_prerusovany_post\" title=\"\u010co je preru\u0161ovan\u00fd p\u00f4st?&nbsp;\">\u010co je preru\u0161ovan\u00fd p\u00f4st?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Ake_formy_prerusovaneho_postu_pozname\" title=\"Ak\u00e9 formy preru\u0161ovan\u00e9ho p\u00f4stu pozn\u00e1me?\">Ak\u00e9 formy preru\u0161ovan\u00e9ho p\u00f4stu pozn\u00e1me?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Ako_prerusovany_post_funguje\" title=\"Ako preru\u0161ovan\u00fd p\u00f4st funguje?&nbsp;\">Ako preru\u0161ovan\u00fd p\u00f4st funguje?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Ake_zdravotne_benefity_ma_prerusovany_post\" title=\"Ak\u00e9 zdravotn\u00e9 benefity m\u00e1 preru\u0161ovan\u00fd p\u00f4st?\">Ak\u00e9 zdravotn\u00e9 benefity m\u00e1 preru\u0161ovan\u00fd p\u00f4st?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Ma_prerusovany_post_neziaduci_vplyv_na_zdravie\" title=\"M\u00e1 preru\u0161ovan\u00fd p\u00f4st ne\u017eiaduci vplyv na zdravie?&nbsp;\">M\u00e1 preru\u0161ovan\u00fd p\u00f4st ne\u017eiaduci vplyv na zdravie?&nbsp;<\/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.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Pre_koho_je_prerusovany_post_vhodny\" title=\"Pre koho je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd?&nbsp;\">Pre koho je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd?&nbsp;<\/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.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Pre_koho_nie_je_prerusovany_post_vhodny\" title=\"Pre koho nie je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd?&nbsp;\">Pre koho nie je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd?&nbsp;<\/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.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Je_prerusovany_post_zdravy\" title=\"Je preru\u0161ovan\u00fd p\u00f4st zdrav\u00fd?\">Je preru\u0161ovan\u00fd p\u00f4st zdrav\u00fd?<\/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.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Ako_zacat_s_prerusovanym_postom\" title=\"Ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom?&nbsp;\">Ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom?&nbsp;<\/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.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Ktore_potraviny_su_povolene_pri_prerusovanom_poste\" title=\"Ktor\u00e9 potraviny s\u00fa povolen\u00e9 pri preru\u0161ovanom p\u00f4ste?&nbsp;\">Ktor\u00e9 potraviny s\u00fa povolen\u00e9 pri preru\u0161ovanom p\u00f4ste?&nbsp;<\/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.sk\/blog\/prerusovana-hladovka-intermittent-fasting\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Preru\u0161ovan\u00fd p\u00f4st je sp\u00f4sob stravovania, pri ktorom sa naj\u010dastej\u0161ie v r\u00e1mci d\u0148a strieda obdobie hladovania a jedenia. Vybudoval si dobr\u00fa poves\u0165 najm\u00e4 ako \u00fa\u010dinn\u00fd a r\u00fdchly sp\u00f4sob <strong>chudnutia<\/strong>, ktor\u00fd n\u00e1s \u013eahko privedie k vysn\u00edvanej postave. Okrem toho sa hovor\u00ed aj o jeho pozit\u00edvnych \u00fa\u010dinkoch na <strong>mozog, s\u00fastredenie<\/strong> \u010di lep\u0161iu <strong>kontrolu hladu alebo krvn\u00e9ho cukru<\/strong> (glyk\u00e9mie). Je pre v\u00e1s preru\u0161ovan\u00fd p\u00f4st to prav\u00e9 v pr\u00edpade, \u017ee v\u00e1m nevyhovuje klasick\u00fd sp\u00f4sob stravovania \u010di chudnutia? A \u010do e\u0161te m\u00f4\u017eete t\u00fdmto p\u00f4stom z\u00edska\u0165?<\/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-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o pozit\u00edvnom vplyve preru\u0161ovan\u00e9ho p\u00f4stu na tieto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chudnutie\" style=\"border-radius:0px\">Chudnutie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hlad-a-chute\" style=\"border-radius:0px\">Hlad a chute<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cukru-v-krvi\" style=\"border-radius:0px\">Hladina cukru v krvi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularne-zdravie\" style=\"border-radius:0px\">Kardiovaskul\u00e1rne zdravie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#nadorove-ochorenia\" style=\"border-radius:0px\">N\u00e1dorov\u00e9 ochorenia<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#mozog\" style=\"border-radius:0px\">Mozog<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#dlhovekost\" style=\"border-radius:0px\">Dlhovekos\u0165<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zenske-zdravie\" style=\"border-radius:0px\">\u017densk\u00e9 zdravie<\/a><\/div>\n<\/div>\n<\/div>\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-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o negat\u00edvnom vplyve preru\u0161ovan\u00e9ho p\u00f4stu na tieto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportovy-vykon\" style=\"border-radius:0px\">\u0160portov\u00fd v\u00fdkon<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rast-svalov\" style=\"border-radius:0px\">Rast svalov<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#prijem-energie-a-zivin\" style=\"border-radius:0px\">Pr\u00edjem energie a \u017eiv\u00edn<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#testosteron\" style=\"border-radius:0px\">Testoster\u00f3n<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#riziko-hypoglykemie\" style=\"border-radius:0px\">Riziko hypoglyk\u00e9mie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#psychicke-zdravie\" style=\"border-radius:0px\">Psychick\u00e9 zdravie<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pocit-smadu\" style=\"border-radius:0px\">Pocit sm\u00e4du<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#travenie\" style=\"border-radius:0px\">Tr\u00e1venie<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_prerusovany_post\"><\/span>\u010co je preru\u0161ovan\u00fd p\u00f4st?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00fd p\u00f4st m\u00f4\u017eete pozna\u0165 aj ako <strong>preru\u0161ovan\u00e9 hladovanie. <\/strong>\u010casto sa s n\u00edm stretnete aj pod<strong> <\/strong>anglick\u00fdm n\u00e1zvom <strong><em>intermittent fasting<\/em><\/strong><strong> (IF). <\/strong>Ide o sp\u00f4sob stravovania, pri ktorom sa<strong> striedaj\u00fa r\u00f4zne dlh\u00e9 obdobia p\u00f4stovania s dobou ur\u010denou na konzum\u00e1ciu stravy. <\/strong>Vlastne je mo\u017en\u00e9, \u017ee ho praktikujete aj vy sami a ani o tom neviete. Ke\u010f napr\u00edklad vynech\u00e1te ra\u0148ajky a prv\u00e9 jedlo si doprajete a\u017e okolo obeda, ide o ur\u010dit\u00fd variant preru\u0161ovan\u00e9ho hladovania.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre \u013eud\u00ed nie je vlastne t\u00e1to forma <strong>ni\u010d\u00edm nezn\u00e1mym. <\/strong>Na\u0161i predkovia nemali potravu dostupn\u00fa neust\u00e1le, tak ako je tomu dnes. Jedli tak v \u010dasoch, ke\u010f si ju ulovili alebo nazbierali a <strong>pauzy medzi jedlami boli nepomerne dlh\u0161ie <\/strong>v porovnan\u00ed s t\u00fdmi, na ktor\u00e9 sme zvyknut\u00ed dnes. P\u00f4stenie je z\u00e1rove\u0148 zn\u00e1me aj z mnoh\u00fdch <strong>n\u00e1bo\u017eenstiev.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes, aj ke\u010f si u\u017e stravu nemus\u00edme ulovi\u0165 a nem\u00e1me na p\u00f4st ani \u017eiadne spiritu\u00e1lne d\u00f4vody, sa k forme menej frekventovan\u00e9ho stravovania postupne vraciame. Preru\u0161ovan\u00fd p\u00f4st si z\u00edskava ob\u013eubu hlavne v\u010faka svojim <strong>s\u013eubn\u00fdm zdravotn\u00fdm benefitom. <\/strong>Ukazuje sa toti\u017e ako efekt\u00edvna met\u00f3da <strong>chudnutia, <\/strong>ale pou\u017e\u00edva sa aj s cie\u013eom zlep\u0161i\u0165 <strong>hladinu cukru v krvi <\/strong>\u010di vydl\u00e1\u017edi\u0165 si cestu k <strong>dlhovekosti.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg\" alt=\"\u010co je preru\u0161ovan\u00fd p\u00f4st?\" class=\"wp-image-520328\" title=\"\u010co je preru\u0161ovan\u00fd p\u00f4st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_formy_prerusovaneho_postu_pozname\"><\/span>Ak\u00e9 formy preru\u0161ovan\u00e9ho p\u00f4stu pozn\u00e1me?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Striedav\u00fd denn\u00fd p\u00f4st (<em>Alternate-Day Fasting<\/em> &#8211; ADF)&nbsp;<\/h3>\n\n\n\n<p>Ide o formu preru\u0161ovan\u00e9ho hladovania, pri ktorej sa <strong>obde\u0148 striedaj\u00fa dni p\u00f4stu a be\u017enej konzum\u00e1cie stravy.<\/strong> Jeden de\u0148 sa teda post\u00edme a ten nasleduj\u00faci sa stravujeme klasicky v priebehu cel\u00e9ho d\u0148a. Tieto dni sa pravidelne opakuj\u00fa. Dni p\u00f4stu sa daj\u00fa zmierni\u0165 a prij\u00edma\u0165&nbsp; po\u010das nich 25 % svojho be\u017en\u00e9ho denn\u00e9ho kalorick\u00e9ho pr\u00edjmu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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\">2. P\u00f4st dvakr\u00e1t do t\u00fd\u017ed\u0148a (<em>Twice-Weekly Fasting<\/em> &#8211; TWF)&nbsp;<\/h3>\n\n\n\n<p>Ide prakticky o <strong>celodenn\u00fd p\u00f4st po\u010das dvoch dn\u00ed v t\u00fd\u017edni.<\/strong> Je zn\u00e1my aj pod ozna\u010den\u00edm <strong>5:2.<\/strong> M\u00f4\u017ee \u00eds\u0165 o ktor\u00e9ko\u013evek dni pod\u013ea vlastn\u00e9ho v\u00fdberu, pri\u010dom m\u00f4\u017eu aj nemusia nasledova\u0165 za sebou. Podobne ako v predch\u00e1dzaj\u00facom pr\u00edpade, aj tu je mo\u017en\u00e9 konzumova\u0165 v d\u0148och ur\u010den\u00fdch na p\u00f4st 25 % svojho be\u017en\u00e9ho energetick\u00e9ho pr\u00edjmu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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\">3. \u010casovo ohrani\u010den\u00fd preru\u0161ovan\u00fd p\u00f4st v r\u00e1mci jedn\u00e9ho d\u0148a<\/h3>\n\n\n\n<p>T\u00e1to forma je sn\u00e1\u010f najzn\u00e1mej\u0161ia a najob\u013e\u00fabenej\u0161ia. Nie je zalo\u017een\u00e1 na celodennom p\u00f4ste, ale na <strong>\u010dasov\u00fdch okn\u00e1ch,<\/strong> ktor\u00e9 s\u00fa vyhraden\u00e9 na pr\u00edjem stravy a p\u00f4st. V r\u00e1mci 24 hod\u00edn je typicky <strong>16 \u2013 20 hod\u00edn<\/strong> ur\u010den\u00fdch na hladovanie a vo zvy\u0161n\u00fdch<strong> 4 \u2013 8 hodin\u00e1ch<\/strong> je dovolen\u00e9 jes\u0165. V r\u00e1mci tejto kr\u00e1tkej doby je \u017eiad\u00face prija\u0165 svoje denn\u00e9 optim\u00e1lne mno\u017estvo kal\u00f3ri\u00ed a \u017eiv\u00edn. Ke\u010f\u017ee ide o t\u00fa naj\u010dastej\u0161iu formu, <strong>pr\u00e1ve jej sa budeme venova\u0165 aj \u010falej v \u010dl\u00e1nku.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najroz\u0161\u00edrenej\u0161ou formou je <strong>protokol 16:8,<\/strong> kedy 16 hod\u00edn hladujeme a 8 hod\u00edn m\u00f4\u017eeme prij\u00edma\u0165 potravu. Do ktorej \u010dasti d\u0148a si tieto hodiny rozlo\u017e\u00edte z\u00e1le\u017e\u00ed na va\u0161ich preferenci\u00e1ch.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Svoj de\u0148 m\u00f4\u017eete za\u010da\u0165 ra\u0148ajkami, posledn\u00e9 jedlo si da\u0165 v poobedn\u00fdch hodin\u00e1ch a a\u017e do nasleduj\u00faceho r\u00e1na neprij\u00edma\u0165 \u017eiadnu potravu.&nbsp;<\/li>\n\n\n\n<li>Naopak v\u0161ak m\u00f4\u017eete vynecha\u0165 ra\u0148ajky a desiatu, za\u010da\u0165 napr\u00edklad obedom a klasicky jes\u0165 a\u017e do ve\u010dera. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S vo\u013ebou toho spr\u00e1vneho postupu v\u00e1m pom\u00f4\u017ee v\u00e1\u0161 <strong>chronotyp.<\/strong> Ak ste <strong>sova <\/strong>a r\u00e1no radi sp\u00edte a ve\u010der \u017eijete, m\u00f4\u017ee by\u0165 pre v\u00e1s vhodnej\u0161ie dopria\u0165 si prv\u00e9 jedlo a\u017e nesk\u00f4r v priebehu d\u0148a. <strong>Rann\u00e9 vt\u00e1\u010dat\u00e1<\/strong> naopak zrejme viac ocenia v\u00fddatn\u00e9 ra\u0148ajky a obmedzenie jedla a\u017e nesk\u00f4r v poobedn\u00fdch hodin\u00e1ch. Jednak bude pre v\u00e1s jednoduch\u0161ie kontrolova\u0165 hlad, ale aj va\u0161e telo a tr\u00e1viaci syst\u00e9m ocenia, ke\u010f pr\u00edjem stravy prisp\u00f4sob\u00edte svojmu denn\u00e9mu re\u017eimu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,46912,64381,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_prerusovany_post_funguje\"><\/span>Ako preru\u0161ovan\u00fd p\u00f4st funguje?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie je ob\u013e\u00faben\u00fd aj pre svoju jednoduchos\u0165. Stanovuje<strong> presn\u00e9 hranice,<\/strong> kedy m\u00f4\u017eeme prij\u00edma\u0165 stravu a kedy u\u017e nie. Viac ako na v\u00fdber potrav\u00edn sa zameriava na dobu konzum\u00e1cie jedla. Ak sa pou\u017e\u00edva za \u00fa\u010delom chudnutia, pom\u00e1ha ohrani\u010di\u0165 pr\u00edjem stravy tak, aby sme <strong>\u013eah\u0161ie dosiahli kalorick\u00fd deficit. <\/strong>Do \u00f4smich hod\u00edn sa jednoducho nezmest\u00ed to\u013eko jedla, ko\u013eko zjeme za cel\u00fd de\u0148. Samozrejme, aj v tomto pr\u00edpade je d\u00f4le\u017eit\u00fd <strong>spr\u00e1vne zostaven\u00fd <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00fd jed\u00e1lni\u010dek<\/strong><\/a><strong>.<\/strong> Pomocou sladkost\u00ed, <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladen\u00fdch n\u00e1pojov<\/a> a \u010fal\u0161\u00edch vysoko priemyselne spracovan\u00fdch potrav\u00edn m\u00f4\u017eeme ve\u013emi jednoducho presiahnu\u0165 svoj optim\u00e1lny denn\u00fd pr\u00edjem energie, a to aj za t\u00fdch kr\u00e1tkych osem hod\u00edn. Aj u preru\u0161ovan\u00e9ho hladovania tak plat\u00ed, \u017ee aby sme schudli, mus\u00edme<strong> denne sp\u00e1li\u0165 viac kal\u00f3ri\u00ed ako ich prija\u0165.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo v\u00fdskumoch sa ukazuje, \u017ee tento sp\u00f4sob stravovania m\u00e1 vplyv aj na <strong>tvorbu <\/strong>a <strong>funkciu horm\u00f3nov<\/strong>. Vedie napr\u00edklad k ni\u017e\u0161ej hladine inzul\u00ednu, \u010do m\u00f4\u017ee zmierni\u0165 <strong>inzul\u00ednov\u00fa rezistenciu <\/strong>a t\u00fdm p\u00e1dom kontrolu hladiny cukru v krvi. Rovnako doch\u00e1dza aj k zv\u00fd\u0161eniu <strong>adiponekt\u00ednu,<\/strong> \u010do je horm\u00f3n, ktor\u00fd pom\u00e1ha zv\u00fd\u0161i\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/citlivost-na-inzulin-a-ako-ju-zvysit-pre-lepsie-odburavanie-tukov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citlivos\u0165 tkan\u00edv na inzul\u00edn<\/a>. Tieto a \u010fal\u0161ie zmeny v hladine horm\u00f3nov maj\u00fa n\u00e1sledne na svedom\u00ed mnoh\u00e9 benefity spojen\u00e9 s preru\u0161ovan\u00fdm p\u00f4stom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg\" alt=\"Ako preru\u0161ovan\u00fd p\u00f4st funguje?\" class=\"wp-image-520344\" title=\"Ako preru\u0161ovan\u00fd p\u00f4st funguje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_zdravotne_benefity_ma_prerusovany_post\"><\/span>Ak\u00e9 zdravotn\u00e9 benefity m\u00e1 preru\u0161ovan\u00fd p\u00f4st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" id=\"chudnutie\">1. M\u00f4\u017ee u\u013eah\u010di\u0165 chudnutie<\/h3>\n\n\n\n<p>Di\u00e9ta a <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit<\/a> n\u00e1s niekedy vedia poriadne potr\u00e1pi\u0165. Chudnutie sa \u010dastokr\u00e1t nedar\u00ed, preto\u017ee povolen\u00e9 mno\u017estvo kal\u00f3ri\u00ed je n\u00edzke, porcie jedla pr\u00edli\u0161 mal\u00e9 a de\u0148 naopak nekone\u010dne dlh\u00fd. Prenasleduje n\u00e1s tak hlad a je <strong>\u0165a\u017ek\u00e9 pri di\u00e9te vytrva\u0165. <\/strong>Je mo\u017en\u00e9, \u017ee aj vy ste u\u017e vysk\u00fa\u0161ali r\u00f4zne sp\u00f4soby, ako schudn\u00fa\u0165, ale v\u0161etky<strong> zlyhali.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie nie je \u017eiadna z\u00e1zra\u010dn\u00e1 met\u00f3da, ktor\u00e1 v\u00e1m pom\u00f4\u017ee zbavi\u0165 sa kilogramov m\u00e1vnut\u00edm \u010darovn\u00e9ho pr\u00fatika. Svojou formou v\u0161ak m\u00f4\u017ee chudnutie<strong> zjednodu\u0161i\u0165.<\/strong> V\u010faka tomu, \u017ee denn\u00fd pr\u00edjem<strong> nahromad\u00edte do men\u0161ej \u010dasti d\u0148a,<\/strong> budete ma\u0165 mo\u017enos\u0165 dopria\u0165 si <strong>v\u00e4\u010d\u0161ie porcie <\/strong>jedla.<strong> <\/strong>Tie v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165<strong> <\/strong>efekt\u00edvnej\u0161ie <strong>zahna\u0165 hlad <\/strong>a udr\u017ea\u0165 <strong>dlh\u0161\u00ed pocit s\u00fdtosti. <\/strong>Ak aj vy patr\u00edte medzi t\u00fdch, ktor\u00fdm vyhovuje<strong> ni\u017e\u0161ia frekvencia jed\u00e1l <\/strong>a <strong>v\u00e4\u010d\u0161ie porcie,<\/strong> preru\u0161ovan\u00e9 hladovanie by v\u00e1m mohlo urobi\u0165 dobr\u00fa slu\u017ebu aj pri chudnut\u00ed. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg\" alt=\"Preru\u0161ovan\u00fd p\u00f4st a chudnutie\" class=\"wp-image-520360\" title=\"Preru\u0161ovan\u00fd p\u00f4st a chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hlad-a-chute\">2. Pom\u00f4\u017ee zn\u00ed\u017ei\u0165 hlad a chute<\/h3>\n\n\n\n<p>Nielen po\u010das di\u00e9ty n\u00e1s \u010dasto prenasleduje <strong>hlad <\/strong>a nikdy nekon\u010diace <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chute na sladk\u00e9<\/strong><\/a><strong>.<\/strong> D\u00f4vodom m\u00f4\u017ee by\u0165 <strong>nespr\u00e1vne zlo\u017een\u00fd jed\u00e1lni\u010dek, <\/strong>ale aj <strong>nevhodn\u00e9 rozlo\u017eenie jed\u00e1l.<\/strong> Ako v\u017edy je to individu\u00e1lne. Mnoh\u00ed \u013eudia, ku ktor\u00fdm mo\u017eno patr\u00edte aj vy, v\u0161ak maj\u00fa sk\u00fasenos\u0165, \u017ee chute a hlad s\u00fa hor\u0161ie, ke\u010f je jedlo rozprestret\u00e9 do cel\u00e9ho d\u0148a. Prirodzene sa tak sna\u017eia h\u013eada\u0165 pre nich funk\u010dnej\u0161\u00ed re\u017eim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve u preru\u0161ovan\u00e9ho hladovania sa ukazuje, \u017ee by mohlo s t\u00fdmto probl\u00e9mom pom\u00f4c\u0165. M\u00f4\u017ee toti\u017e vies\u0165 napr\u00edklad k zv\u00fd\u0161eniu <strong>peptidu YY.<\/strong> Ide o horm\u00f3n, ktor\u00fd je vylu\u010dovan\u00fd v tr\u00e1viacom syst\u00e9me ako odpove\u010f na pr\u00edjem potravy a vyvol\u00e1va pocity <strong>s\u00fdtosti. <\/strong>Rovnako sa zd\u00e1, \u017ee doch\u00e1dza aj k zn\u00ed\u017eeniu hladiny <strong>grel\u00ednu <\/strong>&#8211; horm\u00f3nu. ktor\u00fd signalizuje hlad. Kombin\u00e1ciou t\u00fdchto faktorov tak vedie k<strong> men\u0161iemu hladu <\/strong>a <strong>v\u00e4\u010d\u0161iemu pocitu s\u00fdtosti po jedle.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdskumy sa do ve\u013ekej miery zhoduj\u00fa na tom, \u017ee ak chceme \u010do najefekt\u00edvnej\u0161ie kontrolova\u0165 apet\u00edt, je v\u00fdhodnej\u0161ie vyhradi\u0165 si \u010dasov\u00e9 okno na pr\u00edjem stravy do<strong> skor\u0161\u00edch denn\u00fdch hod\u00edn.<\/strong> Ako prv\u00e9 jedlo si da\u0165 ra\u0148ajky a za\u010da\u0165 sa posti\u0165 v poobedn\u00fdch hodin\u00e1ch. S\u00favis\u00ed to pravdepodobne s <strong>cirkadi\u00e1nnymi rytmami <\/strong>organizmu. Ide o procesy v organizme ktor\u00e9 sa<strong> opakuj\u00fa denne<\/strong> a ovplyv\u0148uje ich<strong> striedanie d\u0148a a noci. <\/strong>Takto sa men\u00ed napr\u00edklad v\u00fdkonnos\u0165 tr\u00e1viaceho syst\u00e9mu alebo hladiny niektor\u00fdch horm\u00f3nov. Ak za\u010dneme jes\u0165 r\u00e1no a posledn\u00e9 jedlo si d\u00e1me poobede, prisp\u00f4sobujeme pr\u00edjem stravy t\u00fdmto prirodzen\u00fdm rytmom viac, ako keby sme za\u010d\u00ednali jes\u0165 na obed a kon\u010dili ve\u010der. T\u00fdmto sp\u00f4sobom sa m\u00f4\u017eeme nau\u010di\u0165 <strong>lep\u0161ie kontrolova\u0165 svoj hlad a apet\u00edt.<\/strong> Nie je to v\u0161ak pravidlo a aj tu plat\u00ed, \u017ee ka\u017ed\u00e9mu m\u00f4\u017ee vyhovova\u0165 nie\u010do in\u00e9. Urob\u00edte najlep\u0161ie, ke\u010f si na vlastnej ko\u017ei vysk\u00fa\u0161ate, ktor\u00e1 mo\u017enos\u0165 je pre v\u00e1s t\u00e1 prav\u00e1. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s pravidelne tr\u00e1pi chu\u0165 na sladk\u00e9 a ocenili by ste tipy, ako sa jej zbavi\u0165, neprehliadnite n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-neustaleho-hladu-a-chuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako sa zbavi\u0165 neust\u00e1leho hladu a chut\u00ed?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\" id=\"hladina-cukru-v-krvi\">3. Ovplyv\u0148uje hladinu cukru v krvi<\/h3>\n\n\n\n<p>Prenasleduj\u00fa v\u00e1s <strong>chute na sladk\u00e9 <\/strong>\u010di v\u00e1s neust\u00e1le tr\u00e1pi <strong>nedostatok energie? <\/strong>Aj takto sa m\u00f4\u017eu prejavova\u0165 <strong>v\u00fdkyvy hladiny cukru v krvi (glyk\u00e9mie). <\/strong>Tie toti\u017e nie s\u00fa iba v\u00fdsadou <strong>diabetikov, <\/strong>ale m\u00f4\u017eu znepr\u00edjemni\u0165 \u017eivot aj zdrav\u00fdm \u013eu\u010fom. Ke\u010f nem\u00e1me glyk\u00e9miu pod kontrolou, m\u00f4\u017ee doch\u00e1dza\u0165 k jej prudk\u00fdm poklesom. Vtedy telo prich\u00e1dza o okam\u017eit\u00fa n\u00e1lo\u017e paliva, \u010do sa prejavuje pocitom nedostatku energie. Z\u00e1rove\u0148 sa objavuj\u00fa aj chute na sladk\u00e9, ke\u010f\u017ee telo chce prirodzene tieto z\u00e1soby r\u00fdchlo doplni\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukazuje sa, \u017ee pr\u00e1ve preru\u0161ovan\u00e9 hladovanie je jedn\u00fdm zo sp\u00f4sobov, ktor\u00e9 by mohli pom\u00f4c\u0165 udr\u017ea\u0165 hladinu cukru v krvi na uzde. Podporuje toti\u017e presun gluk\u00f3zy z krvi do svalov a \u010fal\u0161\u00edch \u010dast\u00ed tela \u010di pom\u00e1ha telu efekt\u00edvnej\u0161ie uklada\u0165 gluk\u00f3zu do z\u00e1sob vo forme glykog\u00e9nu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,19]<\/mark><\/sup>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z tohto stravovacieho re\u017eimu m\u00f4\u017eu z\u00edska\u0165 benefity aj \u013eudia s <strong>cukrovkou 2. typu <\/strong>\u010di t\u00ed, ktor\u00ed maj\u00fa <strong>prediabetes <\/strong>(predstupe\u0148 cukrovky). V \u0161t\u00fadi\u00e1ch bolo tie\u017e pozorovan\u00e9, \u017ee takto obmedzen\u00fd pr\u00edjem stravy vedie k ni\u017e\u0161iemu vylu\u010dovaniu inzul\u00ednu. To m\u00f4\u017ee pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 citlivos\u0165 na inzul\u00edn<\/strong>, \u010do vedie k celkovo lep\u0161ej kontrole glyk\u00e9mie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na glyk\u00e9miu\" class=\"wp-image-520376\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na glyk\u00e9miu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularne-zdravie\">4. Pozit\u00edvne p\u00f4sob\u00ed na kardiovaskul\u00e1rne zdravie<\/h3>\n\n\n\n<p>Srdcovo-cievne ochorenia s\u00fa celosvetovo <strong>hlavnou pr\u00ed\u010dinou \u00famrt\u00ed. <\/strong>\u013dudia sa tak be\u017ene pot\u00fdkaj\u00fa s <strong>infarktom myokardu, mozgovou m\u0155tvicou<\/strong> \u010di<strong> ischemickou chorobou srdca <\/strong>(stav, kedy nie je srdce dostato\u010dne dokrven\u00e9). Na po\u010diatku t\u00fdchto probl\u00e9mov stoj\u00ed <strong>ateroskler\u00f3za, <\/strong>pri ktorej sa v cievnej stene hromad\u00ed cholesterol a r\u00f4zne krvn\u00e9 komponenty. To sp\u00f4sobuje jej hrubnutie a postupn\u00e9 upch\u00e1vanie ciev. Aj vy ur\u010dite viete, \u017ee ke\u010f sa chceme do\u017ei\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/kluc-k-dlhovekosti-vedci-prinasaju-8-tipov-ako-zit-dlhsie-az-o-24-rokov\/\" class=\"ek-link\">vysok\u00e9ho veku,<\/a> potrebujeme sa <strong>stara\u0165 o svoje srdce a cievy. <\/strong>D\u00f4le\u017eit\u00e9 je tak predch\u00e1dza\u0165 vysokej hladine cholesterolu \u010di napr\u00edklad krvn\u00e9ho tlaku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes u\u017e vieme, \u017ee s t\u00fdm&nbsp;n\u00e1m pom\u00f4\u017ee strava s <strong>primeran\u00fdm mno\u017estvom kal\u00f3ri\u00ed, <\/strong>dostatkom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nenas\u00fdten\u00fdch tukov<\/strong><\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a><strong>. <\/strong>Naopak, limitova\u0165 by sme mali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vysoko priemyselne spracovan\u00e9 potraviny<\/strong><\/a><strong> <\/strong>pln\u00e9 <strong>cukru, soli <\/strong>\u010di <strong>trans mastn\u00fdch kysel\u00edn.<\/strong> Pozit\u00edvny vplyv na srdcovo-cievne zdravie sa v\u0161ak ukazuje aj u preru\u0161ovan\u00e9ho p\u00f4stu. \u0160t\u00fadie popisuj\u00fa napr\u00edklad pozit\u00edvny efekt na zn\u00ed\u017eenie <strong>krvn\u00e9ho tlaku, LDL (zl\u00e9ho) cholesterolu<\/strong> alebo <strong>triacylglycerolov v krvi. <\/strong>Navy\u0161e bolo pozorovan\u00e9 aj <strong>zn\u00ed\u017eenie proz\u00e1palov\u00fdch l\u00e1tok,<\/strong> ktor\u00e9 tie\u017e prispievaj\u00fa k vzniku ateroskler\u00f3zy.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,17]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na kardiovaskul\u00e1rne zdravie\" class=\"wp-image-520392\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na kardiovaskul\u00e1rne zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"nadorove-ochorenia\">5. P\u00f4sob\u00ed antikancerog\u00e9nne<\/h3>\n\n\n\n<p>N\u00e1dorov\u00e9 ochorenia s\u00fa po kardiovaskul\u00e1rnych<strong> druhou hlavnou pr\u00ed\u010dinou \u00famrt\u00ed, <\/strong>pri\u010dom naj\u010dastej\u0161ie s\u00fa n\u00e1dory <strong>prsn\u00edka <\/strong>a<strong> p\u013e\u00fac. <\/strong>Na vzniku t\u00fdchto ochoren\u00ed sa podie\u013ea mno\u017estvo faktorov, vr\u00e1tane t\u00fdch, ktor\u00e9 <strong>nem\u00f4\u017eeme ovplyvni\u0165, <\/strong>ako <strong>genetika <\/strong>\u010di vplyv <strong>okolit\u00e9ho prostredia. <\/strong>Nieko\u013eko \u010fal\u0161\u00edch, medzi ktor\u00e9 patr\u00ed aj <strong>v\u00fd\u017eiva, <\/strong>je v\u0161ak v na\u0161ich ruk\u00e1ch. Ur\u010dite tak urob\u00edme dobre, ke\u010f sa ich zmenami budeme sna\u017ei\u0165 \u010do najviac zn\u00ed\u017ei\u0165 riziko vzniku n\u00e1dorov\u00fdch ochoren\u00ed. <sup>[4]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dostupn\u00fdch zdrojov vypl\u00fdva, \u017ee by n\u00e1m s t\u00fdm mohlo pom\u00f4c\u0165 aj preru\u0161ovan\u00e9 hladovanie. V\u010faka nieko\u013ek\u00fdm mechanizmom m\u00e1 toti\u017e s\u013eubn\u00e9 antikancerog\u00e9nne vlastnosti. Svoju rolu v tom hraj\u00fa napr\u00edklad jeho <strong>protiz\u00e1palov\u00e9 \u00fa\u010dinky,<\/strong> mo\u017en\u00e1 podpora <strong>imunitn\u00e9ho syst\u00e9mu <\/strong>\u010di zmiernenie vplyvu <strong>oxida\u010dn\u00e9ho stresu. <\/strong>Niektor\u00e9 \u0161t\u00fadie dokonca hovoria o tom, \u017ee preru\u0161ovan\u00fd p\u00f4st by mohol zv\u00fd\u0161i\u0165 citlivos\u0165 na chemoterapiu u u\u017e prebiehaj\u00faceho ochorenia. Tieto d\u00f4kazy v\u0161ak ani z\u010faleka nie s\u00fa jednozna\u010dn\u00e9 a st\u00e1le tak plat\u00ed, \u017ee \u010dlovek s onkologick\u00fdm ochoren\u00edm by mal dba\u0165 na<strong> v\u00fd\u017eivn\u00fa stravu bohat\u00fa na v\u0161etky \u017eiviny.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14,16]<\/mark><\/sup><\/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\" id=\"mozog\">6. M\u00e1 vplyv na mozog a kognit\u00edvne funkcie<\/h3>\n\n\n\n<p>Kto by nechcel ma\u0165 zdrav\u00fd a v\u00fdkonn\u00fd mozog? V dne\u0161nej dobe, ke\u010f sa stret\u00e1vame s \u010d\u00edm \u010falej, t\u00fdm v\u00e4\u010d\u0161\u00edm tlakom na v\u00fdkon, je t\u00e1to po\u017eiadavka o to p\u00e1l\u010divej\u0161ia. Sna\u017e\u00edme sa tak h\u013eada\u0165 sp\u00f4soby, ako zlep\u0161i\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/nootropika-a-mozog\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>s\u00fastredenie <\/strong>a <strong>pam\u00e4\u0165<\/strong><\/a><strong> <\/strong>\u010di zachova\u0165 si <strong>funk\u010dn\u00fd <\/strong>a<strong> zdrav\u00fd mozog<\/strong> <strong>\u010do najdlh\u0161ie.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00e9 je, \u017ee \u0161t\u00fadie, ktor\u00e9 sa venuj\u00fa preru\u0161ovan\u00e9mu p\u00f4stu, pri jeho dodr\u017eiavan\u00ed pozoruj\u00fa aj tieto pozit\u00edvne \u00fa\u010dinky. Ukazuje sa, \u017ee m\u00f4\u017ee pom\u00f4c\u0165 <strong>zlep\u0161i\u0165 <\/strong>alebo <strong>udr\u017ea\u0165 kognit\u00edvne funkcie,<\/strong> ako je <strong>schopnos\u0165 u\u010di\u0165<\/strong> <strong>sa<\/strong> \u010di spom\u00ednan\u00e1 <strong>pam\u00e4\u0165 <\/strong>a<strong> koncentr\u00e1cia.<\/strong> Za t\u00fdmto p\u00f4soben\u00edm stoj\u00ed hne\u010f nieko\u013eko mechanizmov \u00fa\u010dinku. Jedn\u00fdm z nich je tzv. <strong>metabolick\u00e9 prep\u00ednanie,<\/strong> zn\u00e1me aj pod anglick\u00fdm n\u00e1zvom <em>metabolic switch, <\/em>ku ktor\u00e9mu m\u00f4\u017ee d\u00f4js\u0165 po dlhodobom p\u00f4stovan\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ide o jav, pri ktorom telo za\u010d\u00edna <strong>uprednost\u0148ova\u0165 tuky ako zdroj energie pred gluk\u00f3zou <\/strong>(\u010do je prirodzen\u00e1 preferencia n\u00e1\u0161ho organizmu). V pr\u00edpade, \u017ee k tomu d\u00f4jde, tuky s\u00fa \u010falej premenen\u00e9 a\u017e na<strong> ketol\u00e1tky, <\/strong>ktor\u00e9 sa st\u00e1vaj\u00fa<strong> zdrojom energie pre mozog <\/strong>po\u010das p\u00f4stu. Navy\u0161e sa podie\u013eaj\u00fa aj na funkcii <strong>mozgov\u00e9ho neurotrofick\u00e9ho faktoru, <\/strong>ktor\u00fd je d\u00f4le\u017eit\u00fd pre ochranu a odolnos\u0165 nervov\u00fdch buniek.<strong> <\/strong>Rovnako sa z\u00fa\u010dast\u0148uj\u00fa <strong>neuron\u00e1lnej plasticity, <\/strong>ktor\u00e1 je nevyhnutn\u00e1 pre <strong>u\u010denie <\/strong>a <strong>pam\u00e4\u0165. <\/strong>IF tak m\u00f4\u017ee by\u0165 sp\u00f4sobom, ako nakopn\u00fa\u0165 tieto mozgov\u00e9 funkcie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo v\u00fdskumoch sa hovor\u00ed aj o pozit\u00edvnom p\u00f4soben\u00ed preru\u0161ovan\u00e9ho hladovania na riziko vzniku <strong>neurodegenerat\u00edvnych ochoren\u00ed, <\/strong>ako <strong>Alzheimerova <\/strong>alebo <strong>Parkinsonova choroba. <\/strong>Tento sp\u00f4sob stravovania by tak mohol sl\u00fa\u017ei\u0165 ako pomoc s prevenciou pred t\u00fdmito zdravotn\u00fdmi probl\u00e9mami v star\u0161om veku. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak chcete urobi\u0165 viac pre v\u00fdkonnos\u0165 svojho mozgu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/nootropika-na-zlepsenie-funkcii-mozgu-a-pamate-ktore-musite-spoznat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropik\u00e1: L\u00e1tky na zlep\u0161enie koncentr\u00e1cie a pam\u00e4ti. Ktor\u00e9 s\u00fa najlep\u0161ie?<\/strong><\/a><\/p>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na mozog\" class=\"wp-image-520408\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na mozog\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dlhovekost\">7. M\u00e1 anti-aging vlastnosti<\/h3>\n\n\n\n<p>Anti-aging pr\u00edstup spolu s konceptom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proti-starnutiu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00e9ho starnutia<\/a> s\u00fa \u010d\u00edm \u010falej, t\u00fdm aktu\u00e1lnej\u0161ie. Priemern\u00e1 d\u013a\u017eka \u017eivota sa toti\u017e v priebehu posledn\u00e9ho storo\u010dia takmer <strong>zdvojn\u00e1sobila. <\/strong>Ruku v ruke s \u0148ou v\u0161ak prich\u00e1dza aj <strong>\u010dastej\u0161\u00ed v\u00fdskyt ochoren\u00ed spojen\u00fdch s vy\u0161\u0161\u00edm vekom.<\/strong> Prakticky ka\u017ed\u00fd sa dnes v starobe stretne s nejakou formou <strong>kardiovaskul\u00e1rneho, neurodegenerat\u00edvneho <\/strong>\u010di napr\u00edklad <strong>n\u00e1dorov\u00e9ho ochorenia. <\/strong>Ve\u013ea z n\u00e1s sa tak sna\u017e\u00ed stara\u0165 o seba tak, aby sme t\u00fdmto probl\u00e9mom \u010do najviac predch\u00e1dzali. Navy\u0161e si v\u0161etci prajeme by\u0165 nielen zdrav\u00ed, ale aj nav\u017edy kr\u00e1sni a ide\u00e1lne mlad\u00ed. Ve\u010dn\u00fa mlados\u0165 a zdravie n\u00e1m s\u00edce ni\u010d nezaru\u010d\u00ed, ale existuj\u00fa sp\u00f4soby, ktor\u00e9 n\u00e1m pom\u00f4\u017eu zmierni\u0165 zn\u00e1mky starnutia.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00fdm z tak\u00fdchto pomocn\u00edkov sa zd\u00e1 by\u0165 aj preru\u0161ovan\u00e9 hladovanie. V s\u00favislosti s n\u00edm sa napr\u00edklad ukazuje ni\u017e\u0161ia miera <strong>oxida\u010dn\u00e9ho stresu,<\/strong> ktor\u00fd p\u00f4sob\u00ed na vznik r\u00f4znych chronick\u00fdch ochoren\u00ed. M\u00f4\u017ee zrejme pom\u00f4c\u0165 s ochranou pred <strong>po\u0161koden\u00edm mozgu <\/strong>\u010di napr\u00edklad <strong>metabolick\u00fdmi ochoreniami <\/strong>(napr. cukrovka 2. typu), ktor\u00e9 sa objavuj\u00fa s prib\u00fadaj\u00facim vekom. Ako s\u00fa\u010das\u0165 prevencie pred r\u00f4znymi zdravotn\u00fdmi probl\u00e9mami ide o jeden zo sp\u00f4sobov, ktor\u00e9 by mohli pom\u00f4c\u0165 <strong>starn\u00fa\u0165 v lep\u0161om zdrav\u00ed.&nbsp;<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma viac o tom, ako si udr\u017ea\u0165 zdravie \u010do najdlh\u0161ie, nevynechajte \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-Aging a Healthy Aging: Ako sa stara\u0165 o svoje telo a udr\u017ea\u0165 si zdravie a mladistv\u00fd vzh\u013ead?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg\" alt=\"Preru\u0161ovan\u00fd p\u00f4st a anti-aging\" class=\"wp-image-520424\" title=\"Preru\u0161ovan\u00fd p\u00f4st a anti-aging\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zenske-zdravie\">8. M\u00e1 pozit\u00edvny vplyv na \u017eensk\u00e9 zdravie<\/h3>\n\n\n\n<p>Zdrav\u00e9 a spokojn\u00e9 \u017eensk\u00e9 telo s\u00favis\u00ed do ve\u013ekej miery so<strong> zdravou hladinou pohlavn\u00fdch horm\u00f3nov. <\/strong>Tie toti\u017e ovplyv\u0148uj\u00fa nespo\u010detn\u00e9 mno\u017estvo fyziologick\u00fdch funkci\u00ed a ak s\u00fa ich hladiny naru\u0161en\u00e9, daj\u00fa o sebe vedie\u0165 zdravotn\u00fdmi probl\u00e9mami. Jednou z tak\u00fdchto nepr\u00edjemnost\u00ed, ktor\u00e1 je sp\u00f4soben\u00e1 nerovnov\u00e1hou \u017eensk\u00fdch pohlavn\u00fdch horm\u00f3nov, je<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/pcos-syndrom-ktory-by-mala-poznat-kazda-zena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syndr\u00f3m polycystick\u00fdch ov\u00e1ri\u00ed (PCOS)<\/strong><\/a><strong>. <\/strong>\u017deny s t\u00fdmto ochoren\u00edm maj\u00fa nadmern\u00e9 hladiny \u017eensk\u00e9ho pohlavn\u00e9ho horm\u00f3nu <strong>estrog\u00e9nu, <\/strong>ale z\u00e1rove\u0148 aj mu\u017esk\u00fdch pohlavn\u00fdch horm\u00f3nov <strong>androg\u00e9nov.<\/strong> To sa prejavuje nadmern\u00fdm ochlpen\u00edm, <a href=\"https:\/\/gymbeam.sk\/blog\/ako-sa-zbavit-akne-pomoct-moze-znizenie-stresu-zdrava-hmotnost-aj-spravna-hygiena\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">akn\u00e9<\/a> \u010di napr\u00edklad amenoreou (vynech\u00e1vanie men\u0161tru\u00e1cie).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo v\u00fdskumoch sa ukazuje, \u017ee preru\u0161ovan\u00e9 hladovanie m\u00f4\u017ee ma\u0165 svoju rolu aj pri terapii PCOS. Z v\u00fdsledkov doteraz vykonan\u00fdch \u0161t\u00fadi\u00ed vypl\u00fdva, \u017ee m\u00f4\u017ee vies\u0165 k<strong> zn\u00ed\u017eeniu estrog\u00e9nu<\/strong> a <strong>androg\u00e9nov.<\/strong> Hoci tento \u00fa\u010dinok by bol u zdrav\u00fdch \u013eud\u00ed ne\u017eiaduci, u PCOS, kedy je t\u00fdchto horm\u00f3nov nadbytok, ide o efekt, ktor\u00fd m\u00f4\u017ee pom\u00f4c\u0165 <strong>zmierni\u0165 sympt\u00f3my ochorenia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S PCOS ide v\u00e4\u010d\u0161inou ruku v ruke aj nadv\u00e1ha alebo obezita, spolu s inzul\u00ednovou rezistenciou. Ako sme si u\u017e povedali, aj to s\u00fa probl\u00e9my, pri ktor\u00fdch m\u00f4\u017ee preru\u0161ovan\u00fd p\u00f4st p\u00f4sobi\u0165 pozit\u00edvne. Ak tr\u00e1pi tento syndr\u00f3m pr\u00e1ve v\u00e1s, mohla by zmena stravovacieho re\u017eimu st\u00e1\u0165 za sk\u00fa\u0161ku. V\u017edy je v\u0161ak vhodn\u00e9 poradi\u0165 sa s lek\u00e1rom a odborn\u00edkom na v\u00fd\u017eivu predt\u00fdm, ne\u017e sa do takejto zmeny pust\u00edte. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na \u017eensk\u00e9 zdravie\" class=\"wp-image-520472\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na \u017eensk\u00e9 zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ma_prerusovany_post_neziaduci_vplyv_na_zdravie\"><\/span>M\u00e1 preru\u0161ovan\u00fd p\u00f4st ne\u017eiaduci vplyv na zdravie?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" id=\"sportovy-vykon\">1. M\u00f4\u017ee zhor\u0161i\u0165 \u0161portov\u00fd v\u00fdkon<\/h3>\n\n\n\n<p>Vplyv ur\u010dit\u00e9ho stravovacieho re\u017eimu na \u0161portov\u00fd v\u00fdkon z\u00e1vis\u00ed od <strong>typu aktivity,<\/strong> jej <strong>trvania <\/strong>\u010di napr\u00edklad <strong>intenzity. <\/strong>To plat\u00ed aj pre preru\u0161ovan\u00e9 hladovanie, ktor\u00e9 p\u00f4sob\u00ed inak na vytrvalostn\u00fdch \u0161portovcov v porovnan\u00ed s napr\u00edklad silov\u00fdmi. Vo v\u0161eobecnosti sa v\u0161ak ukazuje, \u017ee tento typ stravovania m\u00e1 sk\u00f4r<strong> negat\u00edvny efekt <\/strong>na \u0161portov\u00fa v\u00fdkonnos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00fd vplyv m\u00e1 na jednotliv\u00e9 typy \u0161portov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z doteraz vykonan\u00fdch \u0161t\u00fadi\u00ed sa zd\u00e1, \u017ee ak sa venujete<strong> kulturistike, trojboju, vzpieraniu <\/strong>\u010di \u010fal\u0161\u00edm<strong> silov\u00fdm discipl\u00ednam, <\/strong>preru\u0161ovan\u00fd p\u00f4st nie je pre v\u00e1s ide\u00e1lnym sp\u00f4sobom stravovania. Ukazuje sa toti\u017e, \u017ee nielen<strong> nevedie k lep\u0161\u00edm v\u00fdkonom,<\/strong> ale dokonca ich m\u00f4\u017ee aj <strong>zhor\u0161i\u0165.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li>Pri <strong>\u0161portoch s vysokou intenzitou, <\/strong>ako napr\u00edklad<strong> \u0161printovanie,<\/strong> bolo pozorovan\u00e9 negat\u00edvne p\u00f4sobenie preru\u0161ovan\u00e9ho hladovania. Pri tomto type \u0161portov je toti\u017e telo z\u00e1visl\u00e9 od okam\u017eitej dostupnosti n\u00e1lo\u017ee sacharidov, ktor\u00e9 v\u0161ak pri IF \u010dasto nem\u00e1 k dispoz\u00edcii. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>&nbsp;<\/li>\n\n\n\n<li>Aj pri <strong>vytrvalostn\u00fdch \u0161portoch<\/strong> doch\u00e1dza k zhor\u0161eniu v\u00fdkonu. IF sa tak m\u00f4\u017ee negat\u00edvne prejavi\u0165 napr\u00edklad pri<strong> behu, cyklistike<\/strong> \u010di <strong>pl\u00e1van\u00ed. <\/strong>Niektor\u00e9 \u0161t\u00fadie v\u0161ak hovoria o <strong>miernom zlep\u0161en\u00ed v\u00fdkonu po dlh\u0161ej dobe preru\u0161ovan\u00e9ho p\u00f4stu. <\/strong>Vedci tak predpokladaj\u00fa, \u017ee telo sa m\u00f4\u017ee po ur\u010ditom \u010dase prisp\u00f4sobi\u0165 a \u010derpa\u0165 energiu prim\u00e1rne z <strong>tukov\u00fdch z\u00e1sob. <\/strong>Zatia\u013e v\u0161ak neexistuje dostatok \u0161t\u00fadi\u00ed, ktor\u00e9 by potvrdili, \u017ee preru\u0161ovan\u00e9 hladovanie m\u00e1 skuto\u010dne tento efekt na vytrvalostn\u00e9 \u0161porty. V\u0161eobecne v\u0161ak plat\u00ed, \u017ee po\u010das aer\u00f3bnej z\u00e1\u0165a\u017ee z\u00edskame zo sacharidov viac energie vztiahnutej na jednotku kysl\u00edka, ako z tukov.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8,10,20]<\/sup>&nbsp;<\/mark><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na \u0161portov\u00fd v\u00fdkon\" class=\"wp-image-520440\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na \u0161portov\u00fd v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-svalov\">2. Komplikuje budovanie svalovej hmoty<\/h3>\n\n\n\n<p>Dostupn\u00e9 v\u00fdskumy prich\u00e1dzaj\u00fa k z\u00e1verom, \u017ee preru\u0161ovan\u00e9 hladovanie nie je ide\u00e1lny sp\u00f4sob stravovania pri snahe budova\u0165 svalov\u00fa hmotu. Dne\u0161n\u00e9 odpor\u00fa\u010dania n\u00e1m toti\u017e hovoria, \u017ee pre rast svalov mus\u00edme prij\u00edma\u0165 dostato\u010dn\u00e9 mno\u017estvo<strong> kal\u00f3ri\u00ed <\/strong>a <strong>bielkov\u00edn.<\/strong> Denn\u00e1 d\u00e1vka prote\u00ednov by sa mala pohybova\u0165 v rozmedz\u00ed od <strong>1,6 \u2013 2 g \/ kg telesnej hmotnosti. <\/strong>Pritom je najv\u00fdhodnej\u0161ie prij\u00edma\u0165 d\u00e1vku <strong>20 \u2013 40 g bielkov\u00edn<\/strong> ka\u017ed\u00e9<strong> 3 \u2013 4 hodiny,<\/strong> aby sa \u010do najlep\u0161ie podporila proteosynt\u00e9za (tvorba nov\u00fdch telov\u00fdch bielkov\u00edn).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto podmienky dok\u00e1\u017eeme splni\u0165 pri klasickom stravovacom re\u017eime, ale preru\u0161ovan\u00fd p\u00f4st <strong>nedovo\u013euje rozlo\u017ei\u0165 pr\u00edjem bielkov\u00edn rovnomerne do cel\u00e9ho d\u0148a.<\/strong> Navy\u0161e je pomerne komplikovan\u00e9 prija\u0165 kompletn\u00fa denn\u00fa d\u00e1vku bielkov\u00edn v priebehu \u010dasov\u00e9ho okna vyhraden\u00e9ho na pr\u00edjem stravy. Pod\u013ea dne\u0161n\u00fdch poznatkov sa tak zd\u00e1, \u017ee ak chceme dosiahnu\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maxim\u00e1lny rast svalov<\/a>, je v\u00fdhodnej\u0161ie zvoli\u0165 in\u00fd stravovac\u00ed smer. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7,8]<\/mark><\/sup><\/p>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na rast svalov\" class=\"wp-image-520456\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"prijem-energie-a-zivin\">3. Hroz\u00ed nedostato\u010dn\u00fd pr\u00edjem energie a \u017eiv\u00edn<\/h3>\n\n\n\n<p>Hoci je pri preru\u0161ovanom hladovan\u00ed k dispoz\u00edcii menej hod\u00edn na pr\u00edjem stravy, na\u0161e telo potrebuje st\u00e1le rovnak\u00e9 mno\u017estvo <strong>energie, bielkov\u00edn, sacharidov, tukov <\/strong>\u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednov<\/strong><\/a><strong> <\/strong>a<strong> <\/strong><a href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>miner\u00e1lnych l\u00e1tok<\/strong><\/a><strong>. <\/strong>Dlhodob\u00fd nedostatok t\u00fdchto \u017eiv\u00edn by mohol vies\u0165 k <strong>nezdrav\u00e9mu chudnutiu, strate svalov, nadmernej \u00fanave<\/strong> \u010di<strong> rade zdravotn\u00fdch probl\u00e9mov <\/strong>spojen\u00fdch s nutri\u010dn\u00fdmi deficitmi (napr\u00edklad oslaben\u00e1 imunita kv\u00f4li nedostatku vitam\u00ednov). Preto je d\u00f4le\u017eit\u00e9 ma\u0165 zostaven\u00fd dobr\u00fd pl\u00e1n, ktor\u00fd zaist\u00ed, \u017ee jed\u00e1lni\u010dek bude aj pri tomto sp\u00f4sobe stravovania kvalitn\u00fd a vyv\u00e1\u017een\u00fd.<\/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\" id=\"testosteron\">4. Negat\u00edvne p\u00f4sob\u00ed na hladinu testoster\u00f3nu<\/h3>\n\n\n\n<p>Testoster\u00f3n je hlavn\u00fd mu\u017esk\u00fd pohlavn\u00fd horm\u00f3n, ktor\u00fd je d\u00f4le\u017eit\u00fd pre <strong>tvorbu spermi\u00ed, rast svalov, libido <\/strong>a \u010fal\u0161ie funkcie mu\u017esk\u00e9ho tela. Jeho optim\u00e1lna hladina je tak nevyhnutn\u00e9 pre mu\u017esk\u00e9 zdravie. U preru\u0161ovan\u00e9ho hladovania sa v\u0161ak ukazuje, \u017ee m\u00f4\u017ee<strong> zni\u017eova\u0165 <\/strong>tvorbu tohto horm\u00f3nu, a to aj pri kr\u00e1tkodobej aj dlhodobej sk\u00fasenosti s t\u00fdmto stravovac\u00edm re\u017eimom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/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\" id=\"riziko-hypoglykemie\">5. Zvy\u0161uje riziko hypoglyk\u00e9mie<\/h3>\n\n\n\n<p>Ak nie sme zvyknut\u00ed obmedzova\u0165 pr\u00edjem stravy na tak dlh\u00fa \u010das\u0165 d\u0148a, ako je zvykom u preru\u0161ovan\u00e9ho hladovania, na\u0161e telo si pravdepodobne bude musie\u0165 <strong>zvykn\u00fa\u0165.<\/strong> N\u00edzka hladina cukru v krvi m\u00f4\u017ee by\u0165 nepr\u00edjemn\u00e1 najm\u00e4 zo za\u010diatku, \u010do sa prirodzene vyskytuje po ur\u010ditej dobe p\u00f4stu. M\u00f4\u017ee sa prejavi\u0165 napr\u00edklad <strong>boles\u0165ami hlavy<\/strong> alebo <strong>z\u00e1vratmi.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casom sa v\u0161ak telo dok\u00e1\u017ee tomuto stavu prisp\u00f4sobi\u0165 a za\u010dne pou\u017e\u00edva\u0165 mechanizmy, ktor\u00e9 tak n\u00edzkej hladine cukru v krvi zabra\u0148uj\u00fa. Zdrav\u00ed dospel\u00ed \u013eudia si tak m\u00f4\u017eu dovoli\u0165 s t\u00fdmto re\u017eimom experimentova\u0165. <strong>Diabetici <\/strong>a \u013eudia s diagnostikovanou <strong>poruchou gluk\u00f3zovej tolerancie<\/strong> by sa v\u0161ak mali poradi\u0165 so svoj\u00edm <strong>lek\u00e1rom,<\/strong> obzvl\u00e1\u0161\u0165 ak u\u017e\u00edvaj\u00fa <strong>lieky na kontrolu glyk\u00e9mie.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,15]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na hypoglyk\u00e9miu\" class=\"wp-image-520488\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na hypoglyk\u00e9miu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"psychicke-zdravie\">6. M\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na psychiku<\/h3>\n\n\n\n<p>V\u00fdskumy ukazuj\u00fa, \u017ee preru\u0161ovan\u00e9 hladovanie m\u00f4\u017ee by\u0165 <strong>rizikov\u00e9 <\/strong>pre \u013eud\u00ed, ktor\u00ed trpia <strong>poruchami pr\u00edjmu potravy, <\/strong>ako ment\u00e1lna anorexia, bul\u00edmia alebo napr\u00edklad z\u00e1chvatov\u00e9 prejedanie. U niektor\u00fdch m\u00f4\u017ee z\u00e1rove\u0148<strong> zv\u00fd\u0161i\u0165 riziko vzniku t\u00fdchto probl\u00e9mov.<\/strong> Zd\u00e1 sa, \u017ee negat\u00edvny efekt sa prejavuje naj\u010dastej\u0161ie u <strong>dospievaj\u00facich diev\u010dat<\/strong> a<strong> \u017eien v mladom veku.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/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\" id=\"pocit-smadu\">7. Sp\u00f4sobuje zn\u00ed\u017een\u00fd pocit sm\u00e4du<\/h3>\n\n\n\n<p>Obmedzen\u00fd pr\u00edjem stravy sa m\u00f4\u017ee sp\u00e1ja\u0165 s ni\u017e\u0161\u00edm pr\u00edjmom tekut\u00edn, a to kv\u00f4li <strong>n\u00edzkemu pocitu sm\u00e4du.<\/strong> Ten v\u0161ak nemus\u00ed odr\u00e1\u017ea\u0165 skuto\u010dn\u00fa potrebu tekut\u00edn. Niektor\u00ed \u013eudia poci\u0165uj\u00fa sm\u00e4d minim\u00e1lne, ale ich telo aj tak potrebuje vodu na to, aby spr\u00e1vne fungovalo. Preto aj v \u010dase hladovania, ke\u010f s\u00fa pocity sm\u00e4du ni\u017e\u0161ie, je d\u00f4le\u017eit\u00e9 uisti\u0165 sa, \u017ee pijeme <strong>dostato\u010dne. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako p\u00f4sob\u00ed nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie a ko\u013eko tekut\u00edn by sme mali za de\u0148 vypi\u0165 v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg\" alt=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na pocit sm\u00e4du\" class=\"wp-image-520504\" title=\"Vplyv preru\u0161ovan\u00e9ho p\u00f4stu na pocit sm\u00e4du\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"travenie\">8. M\u00f4\u017ee sp\u00f4sobi\u0165 tr\u00e1viace probl\u00e9my<\/h3>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie m\u00f4\u017ee sp\u00f4sobi\u0165 tr\u00e1viace nepr\u00edjemnosti najm\u00e4 vtedy, ke\u010f s n\u00edm za\u010d\u00edname. Typicky sa m\u00f4\u017ee objavi\u0165 napr\u00edklad<strong> z\u00e1pcha. <\/strong>Telo, vr\u00e1tane tr\u00e1viaceho syst\u00e9mu, si vtedy e\u0161te zvyk\u00e1 na nov\u00fd re\u017eim a m\u00f4\u017ee mu trva\u0165 nieko\u013eko dn\u00ed, k\u00fdm sa prisp\u00f4sob\u00ed. Aj v tomto pr\u00edpade plat\u00ed, \u017ee pri z\u00e1pche je d\u00f4le\u017eit\u00e9 dba\u0165 na dostato\u010dn\u00fd <strong>pitn\u00fd re\u017eim, <\/strong>pr\u00edjem <strong>vl\u00e1kniny <\/strong>\u010di <strong>pohyb.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pre_koho_je_prerusovany_post_vhodny\"><\/span>Pre koho je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste u\u017e sami zistili, preru\u0161ovan\u00e9 hladovanie m\u00f4\u017ee niektor\u00fdm \u013eu\u010fom vyhovova\u0165, ale ur\u010dite nie je vhodn\u00e9 pre ka\u017ed\u00e9ho. Z\u00e1le\u017e\u00ed tak na individu\u00e1lnych potreb\u00e1ch a preferenci\u00e1ch ka\u017ed\u00e9ho z n\u00e1s. Kto m\u00f4\u017ee \u010derpa\u0165 jeho v\u00fdhody?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdrav\u00ed \u013eudia, <\/strong>ktor\u00fdm nevyhovuje klasick\u00fd stravovac\u00ed re\u017eim a uprednost\u0148uj\u00fa jes\u0165 iba v ur\u010dit\u00fa denn\u00fa dobu.<\/li>\n\n\n\n<li>Osoby s <strong>flexibiln\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom,<\/strong> ktor\u00fdm sa do ich denn\u00e9ho re\u017eimu hod\u00ed tento \u0161pecifick\u00fd sp\u00f4sob stravovania.&nbsp;<\/li>\n\n\n\n<li>Jednotlivci, ktor\u00ed chc\u00fa <strong>chudn\u00fa\u0165 <\/strong>alebo h\u013eadaj\u00fa sp\u00f4sob, ako sa nau\u010di\u0165 kontrolova\u0165 <strong>hlad <\/strong>a <strong>chute na sladk\u00e9.<\/strong><\/li>\n\n\n\n<li>\u013dudia, ktor\u00ed si chc\u00fa na vlastnej ko\u017ei vysk\u00fa\u0161a\u0165 mo\u017en\u00e9 pozit\u00edvne \u00fa\u010dinky na <strong>mozog, koncentr\u00e1ciu, hladinu cholesterolu <\/strong>\u010di <strong>cukru v krvi<\/strong> a jeho \u010fal\u0161ie benefity.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie je vhodn\u00e9 pre <strong>mu\u017eov <\/strong>aj <strong>\u017eeny. <\/strong>\u017deny by si v\u0161ak mali d\u00e1va\u0165 obzvl\u00e1\u0161\u0165 pozor, aby dok\u00e1zali prija\u0165 optim\u00e1lne mno\u017estvo kal\u00f3ri\u00ed. S\u00fa toti\u017e <strong>citlivej\u0161ie na nedostato\u010dn\u00fd pr\u00edjem<\/strong> ako mu\u017ei. U akt\u00edvnych \u017eien, ktor\u00e9 dlhodobo prij\u00edmaj\u00fa menej energie ako ich telo potrebuje a z\u00e1rove\u0148 nadmerne tr\u00e9nuj\u00fa, sa m\u00f4\u017ee objavi\u0165 tzv. <strong>\u017eensk\u00e1 atletick\u00e1 tri\u00e1da.<\/strong> T\u00e1 v sebe skr\u00fdva<strong> n\u00edzku energetick\u00fa dostupnos\u0165, men\u0161trua\u010dn\u00fa dysfunkciu<\/strong> a <strong>zn\u00ed\u017een\u00fa kostn\u00fa denzitu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete o \u017eenskej atletickej tri\u00e1de pre\u010d\u00edta\u0165 viac, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok&nbsp; <a href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako bojova\u0165 so stratou men\u0161tru\u00e1cie a \u010fal\u0161\u00edmi pr\u00edznakmi \u017eenskej atletickej tri\u00e1dy?<\/strong><\/a><\/p>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg\" alt=\"Pre koho je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd\" class=\"wp-image-520520\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pre_koho_nie_je_prerusovany_post_vhodny\"><\/span>Pre koho nie je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie nie je sp\u00f4sob stravovania vhodn\u00fd pre v\u0161etk\u00fdch. S\u00fa ur\u010dit\u00e9 situ\u00e1cie, pri ktor\u00fdch m\u00f4\u017ee predstavova\u0165 riziko. Ktor\u00e9 to s\u00fa?&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V obdob\u00ed <strong>tehotenstva a doj\u010denia <\/strong>by sa \u017eeny rad\u0161ej nemali p\u00fa\u0161\u0165a\u0165 do tohto sp\u00f4sobu stravovania. Existuje napr\u00edklad riziko, \u017ee p\u00f4st m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 <strong>tvorbu matersk\u00e9ho mlieka. <\/strong>Navy\u0161e ch\u00fdbaj\u00fa \u0161t\u00fadie, ktor\u00e9 by sledovali efekt preru\u0161ovan\u00e9ho hladovania&nbsp; v t\u00fdchto obdobiach \u017eivota. <sup>[18]<\/sup>&nbsp;<\/li>\n\n\n\n<li>Pri <a href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pr\u00e1ci na zmeny<\/strong><\/a> m\u00f4\u017ee by\u0165 probl\u00e9m dlhodobo dodr\u017eiava\u0165 tento \u0161pecifick\u00fd re\u017eim.<\/li>\n\n\n\n<li>U \u013eud\u00ed, ktor\u00ed trpia <strong>poruchami pr\u00edjmu potravy<\/strong> hroz\u00ed, \u017ee by mohlo d\u00f4js\u0165 k zhor\u0161eniu priebehu ochorenia.&nbsp;<\/li>\n\n\n\n<li>U<strong> \u0161pecifick\u00fdch zdravotn\u00fdch probl\u00e9mov<\/strong> by mohlo preru\u0161ovan\u00e9 hladovanie predstavova\u0165 riziko. Napr\u00edklad <strong>n\u00e1dorov\u00e9 ochorenia <\/strong>s\u00fa n\u00e1ro\u010dn\u00e9 na mno\u017estvo prijat\u00fdch kal\u00f3ri\u00ed a bielkov\u00edn, ktor\u00e9 by \u010dlovek s t\u00fdmto sp\u00f4sobom stravovania pravdepodobne nedok\u00e1zal prija\u0165.&nbsp;<\/li>\n\n\n\n<li>Probl\u00e9mom m\u00f4\u017ee by\u0165 aj <strong>u\u017e\u00edvanie liekov, <\/strong>ktor\u00e9 je nutn\u00e9 jes\u0165 <strong>spolu s jedlom <\/strong>a v<strong> ur\u010dit\u00fa denn\u00fa dobu.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ani pre <strong>deti <\/strong>nie je tento sp\u00f4sob stravovania vhodn\u00fd. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg\" alt=\"Pre koho nie je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd\" class=\"wp-image-520536\" title=\"Pre koho nie je preru\u0161ovan\u00fd p\u00f4st vhodn\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_prerusovany_post_zdravy\"><\/span>Je preru\u0161ovan\u00fd p\u00f4st zdrav\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie m\u00e1 svoje zdravotn\u00e9 benefity, a tak m\u00f4\u017eeme poveda\u0165, \u017ee pre niektor\u00fdch \u013eud\u00ed je zdrav\u00fdm sp\u00f4sobom stravovania. Podmienkou v\u0161ak je, aby ho sk\u00fa\u0161ali len tie osoby, pre ktor\u00e9 je <strong>bezpe\u010dn\u00e9.<\/strong> Z\u00e1rove\u0148 je d\u00f4le\u017eit\u00e9 dba\u0165 na <strong>spr\u00e1vne zlo\u017eenie jed\u00e1lni\u010dka <\/strong>a prisp\u00f4sobi\u0165 si re\u017eim tak, aby bol<strong> udr\u017eate\u013en\u00fd.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na druhej strane nem\u00f4\u017eeme tvrdi\u0165, \u017ee by i\u0161lo o z\u00e1zrak, ktor\u00fd vyrie\u0161i v\u0161etky na\u0161e probl\u00e9my. Ned\u00e1 sa pova\u017eova\u0165 za lep\u0161\u00ed sp\u00f4sob stravovania, ako klasick\u00e1 racion\u00e1lna stravu typicky rozlo\u017een\u00e1 do cel\u00e9ho d\u0148a. Aj s \u0148ou toti\u017e dok\u00e1\u017eeme zdravo schudn\u00fa\u0165, zn\u00ed\u017ei\u0165 hladinu cukru \u010di cholesterolu v krvi a celkovo sa postara\u0165 zlep\u0161enie svojho zdravia. Znova teda plat\u00ed, \u017ee ka\u017ed\u00fd sme in\u00fd a mali by sme zvoli\u0165 ten sp\u00f4sob, ktor\u00fd n\u00e1m vyhovuje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zacat_s_prerusovanym_postom\"><\/span>Ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Us\u00fadili ste, \u017ee preru\u0161ovan\u00e9 hladovanie je pre v\u00e1s to prav\u00e9 a radi by ste ho sk\u00fasili? V tom pr\u00edpade sa uistite, \u017ee na to idete spr\u00e1vne. Ako postupova\u0165?&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ide\u00e1lne t\u00fato vo\u013ebu <strong>konzultujte s odborn\u00edkom na v\u00fd\u017eivu, <\/strong>\u010di\u017ee<strong> nutri\u010dn\u00fdm terapeutom <\/strong>alebo <strong>v\u00fd\u017eivov\u00fdm poradcom.<\/strong> T\u00ed v\u00e1m najlep\u0161ie poradia, ako si stravovanie nastavi\u0165 spr\u00e1vne.&nbsp;<\/li>\n\n\n\n<li>Vyberte si<strong> vhodn\u00fa formu <\/strong>preru\u0161ovan\u00e9ho hladovania. Mala by by\u0165 v s\u00falade s va\u0161\u00edm be\u017en\u00fdm denn\u00fdm re\u017eimom a \u017eivotn\u00fdm \u0161t\u00fdlom.<\/li>\n\n\n\n<li>Uistite sa, \u017ee prij\u00edmate dostatok <strong>energie <\/strong>a <strong>\u017eiv\u00edn.&nbsp;<\/strong><\/li>\n\n\n\n<li>Dodr\u017eujte <strong>pitn\u00fd re\u017eim.<\/strong><\/li>\n\n\n\n<li><strong>Monitorujte svoj pokrok.<\/strong> M\u00f4\u017eete si zaznamen\u00e1va\u0165 nielen<strong> jed\u00e1lni\u010dek,<\/strong> ale aj <strong>hmotnos\u0165,<\/strong> <strong>d\u013a\u017eku <\/strong>a <strong>kvalitu sp\u00e1nku<\/strong> \u010di <strong>v\u00fdkony na tr\u00e9ningoch.&nbsp;<\/strong><\/li>\n\n\n\n<li>Vysk\u00fa\u0161ajte napr\u00edklad jednu z <strong>aplik\u00e1ci\u00ed, <\/strong>ktor\u00e9 s\u00fa ur\u010den\u00e9 priamo pre preru\u0161ovan\u00e9 hladovanie.&nbsp;<\/li>\n\n\n\n<li>Nezanedb\u00e1vajte <strong>sp\u00e1nok <\/strong>a dostato\u010dn\u00fa <strong>pohybov\u00fa aktivitu.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Pozorujte svoje telo. <\/strong>Ak si za\u010dnete v\u0161\u00edma\u0165 napr\u00edklad nadmern\u00fa \u00fanavu \u010di zl\u00fa regener\u00e1ciu po tr\u00e9ningu, mo\u017eno bude potrebn\u00e9 urobi\u0165 niekde zmenu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg\" alt=\"Ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom\" class=\"wp-image-520552\" title=\"Ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_potraviny_su_povolene_pri_prerusovanom_poste\"><\/span>Ktor\u00e9 potraviny s\u00fa povolen\u00e9 pri preru\u0161ovanom p\u00f4ste?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koncept preru\u0161ovan\u00e9ho hladovania n\u00e1m nediktuje \u017eiadne potraviny, ktor\u00e9 by boli alebo neboli vhodn\u00e9. Prakticky to znamen\u00e1, \u017ee \u017eiadne potraviny nie s\u00fa zak\u00e1zan\u00e9. Treba si v\u0161ak uvedomi\u0165, \u017ee ak chceme \u010derpa\u0165 benefity, ktor\u00e9 tento stravovac\u00ed re\u017eim pon\u00faka, nesta\u010d\u00ed n\u00e1m iba dodr\u017eiava\u0165 samotn\u00fd p\u00f4st. Rovnako je d\u00f4le\u017eit\u00e9 dba\u0165 aj na <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pestr\u00fa a vyv\u00e1\u017een\u00fa stravu<\/strong><\/a> <strong>s dostatkom v\u0161etk\u00fdch esenci\u00e1lnych \u017eiv\u00edn.&nbsp;<\/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\">Vzorov\u00fd jed\u00e1lni\u010dek pri preru\u0161ovanom p\u00f4ste pre \u017eenu&nbsp;<\/h3>\n\n\n\n<p>Po\u010fme sa spolu pozrie\u0165 na to, ako by mohol vyzera\u0165 jed\u00e1lni\u010dek pre <strong>zdrav\u00fa dospel\u00fa \u017eenu, <\/strong>ktor\u00e1 chce<strong> udr\u017eiava\u0165 hmotnos\u0165<\/strong> a z\u00e1rove\u0148 dodr\u017eiava\u0165 preru\u0161ovan\u00e9 hladovanie pod\u013ea protokolu <strong>16:8. <\/strong>Vzorov\u00fd jed\u00e1lni\u010dek je pre tridsa\u0165ro\u010dn\u00fa \u017eenu s telesnou hmotnos\u0165ou <strong>65 kg <\/strong>a v\u00fd\u0161kou<strong> 170 cm,<\/strong> ktor\u00e1 m\u00e1 <strong>sedav\u00e9 zamestnanie,<\/strong> nachod\u00ed denne zhruba <strong>10 000 krokov <\/strong>a v priebehu t\u00fd\u017ed\u0148a z\u00e1jde<strong> trikr\u00e1t t\u00fd\u017edenne do posil\u0148ovne.<\/strong> Jej celkov\u00fd denn\u00fd energetick\u00fd pr\u00edjem je zhruba <strong>2000 kcal <\/strong>a denne by mala prija\u0165 zhruba 120 g bielkov\u00edn, 67 g tuku, 230 g sacharidov a 25 \u2013 30 g vl\u00e1kniny.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00e9 jedlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010cas<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Jedlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Porcie<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">kuracie prsia na grile<br>ry\u017ea (uvaren\u00e1)<br>zeleninov\u00fd \u0161al\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<br>200 g<br>150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olovrant<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">biely jogurt<br><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9 vlo\u010dky<\/a><br>ban\u00e1n&nbsp;<br>maliny<br>vla\u0161sk\u00e9 orechy<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<br>40 g<br>110 g<br>40 g<br>30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">pe\u010den\u00fd pstruh<br>zemiaky (varen\u00e9)<br>brokolica<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g<br>150 g<br>100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Druh\u00e1 ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00fd toast<br>\u0161unka&nbsp;<br>syr s 30 % tuku<br>cherry paradajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 kusy<br>2 pl\u00e1tky<br>2 pl\u00e1tky<br>100 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Vzorov\u00fd jed\u00e1lni\u010dek pri preru\u0161ovanom p\u00f4ste pre mu\u017ea<\/h3>\n\n\n\n<p>Teraz si predstav\u00edme jed\u00e1lni\u010dek, ktor\u00fd sa hod\u00ed pre <strong>zdrav\u00e9ho dospel\u00e9ho mu\u017ea.<\/strong> Tento mu\u017e m\u00e1 tie\u017e<strong> tridsa\u0165 rokov, <\/strong>v\u00e1\u017ei <strong>80 kg<\/strong> a meria <strong>180 cm.<\/strong> Aj on nachod\u00ed denne cca <strong>10 000 krokov, v pr\u00e1ci sed\u00ed<\/strong> a <strong>trikr\u00e1t t\u00fd\u017edenne silovo cvi\u010d\u00ed. <\/strong>Jeho celkov\u00fd denn\u00fd energetick\u00fd pr\u00edjem je zhruba <strong>2500 kcal <\/strong>a pr\u00edjem \u017eiv\u00edn by mal pozost\u00e1va\u0165 zo zhruba 150 g bielkov\u00edn, 83 g tuku, 290 g sacharidov a 25 \u2013 30 g vl\u00e1kniny<strong>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Denn\u00e9 jedlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u010cas<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Jedlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Porcie<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">kuracie prsia na grile <br>ry\u017ea (uvaren\u00e1)<br>zeleninov\u00fd \u0161al\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 g<br>250 g<br>150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Olovrant<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">biely jogurt<br>ovsen\u00e9 vlo\u010dky<br>ban\u00e1n&nbsp;<br>maliny<br><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<br>40 g<br>110 g<br>40 g<br>30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">pe\u010den\u00fd pstruh<br>zemiaky (varen\u00e9)<br>brokolica<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g<br>200 g<br>100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Druh\u00e1 ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00fd toast<br>\u0161unka&nbsp;<br>syr s 30 % tuku<br>cherry paradajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kusy<br>4 pl\u00e1tky<br>3 pl\u00e1tky<br>100 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\">Ak\u00e9 suplementy sa m\u00f4\u017eu u\u017e\u00edva\u0165 pri preru\u0161ovanom hladovan\u00ed?&nbsp;<\/h3>\n\n\n\n<p>Niekedy nezvl\u00e1dame dosta\u0165 do seba v\u0161etky potrebn\u00e9 \u017eiviny, a tak ocen\u00edme pomoc doplnkov v\u00fd\u017eivy. Tie m\u00f4\u017eete pokojne vyu\u017ei\u0165 aj ke\u010f dodr\u017eiavate preru\u0161ovan\u00fd p\u00f4st. Aby ste to v\u0161ak robili spr\u00e1vne, mali by ste ich <strong>u\u017e\u00edva\u0165 v \u010dasovom okne vyhradenom na pr\u00edjem stravy.<\/strong> Ktor\u00e9 doplnky s\u00fa vhodn\u00e9?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Srv\u00e1tkov\u00fd prote\u00edn<\/strong><\/a> je skvel\u00fd na doplnenie bielkov\u00edn, ke\u010f ich nezvl\u00e1date prija\u0165 vo forme stravy. Pre veg\u00e1nov \u010di t\u00fdch, ktor\u00ed sa vyh\u00fdbaj\u00fa mlieku, s\u00fa ide\u00e1lne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00e9 prote\u00edny<\/a>.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gainery\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gainer<\/strong><\/a> ocen\u00edte pri naberan\u00ed hmotnosti, ale aj vtedy, ke\u010f potrebujete doplni\u0165 kal\u00f3rie a sacharidy, ale porcie jedla s\u00fa na v\u00e1s pr\u00edli\u0161 ve\u013ek\u00e9. V takom pr\u00edpade je ide\u00e1lna komplexn\u00e1 zmes \u017eiv\u00edn, ako napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a>.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vl\u00e1kninu<\/strong><\/a> sa hod\u00ed vtedy, ke\u010f jej m\u00e1te v jed\u00e1lni\u010dku nedostatok.&nbsp;<\/li>\n\n\n\n<li>Zdravie v\u00e1m pom\u00f4\u017eu podpori\u0165 aj <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lne l\u00e1tky<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a>.<\/strong><\/li>\n\n\n\n<li>Suplementami m\u00f4\u017eete doplni\u0165 aj spom\u00ednan\u00e9 benefity preru\u0161ovan\u00e9ho hladovania. Anti-aging p\u00f4sobenie m\u00f4\u017eete podpori\u0165 doplnkami <a href=\"https:\/\/gymbeam.sk\/proti-starnutiu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proti starnutiu<\/a> a mozog \u010di s\u00fastredenie ob\u013e\u00faben\u00fdmi <a href=\"https:\/\/gymbeam.sk\/nootropika-a-mozog\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nootropikami<\/a>.&nbsp;<\/li>\n<\/ul>\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\">Je dovolen\u00e9 pi\u0165 po\u010das p\u00f4stu?&nbsp;&nbsp;<\/h3>\n\n\n\n<p>V \u010dasovom okne, kedy p\u00f4stujete, sa tekutin\u00e1m <strong>nemus\u00edte vyh\u00fdba\u0165. <\/strong>M\u00f4\u017eete si dopria\u0165 v\u0161etky <strong>nekalorick\u00e9 n\u00e1poje, <\/strong>ako<strong> voda, nesladen\u00fd \u010daj, k\u00e1va bez mlieka a cukru, <\/strong>pr\u00edpadne n\u00e1poje sladen\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/umele-sladidla-bezpecnost-a-ucinky-na-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">umel\u00fdmi sladidlami<\/a>.<strong> N\u00e1poje <\/strong>sladen\u00e9 <strong>cukrom, mlieko, d\u017e\u00fasy <\/strong>a \u010fal\u0161ie, ktor\u00e9 v sebe skr\u00fdvaj\u00fa kal\u00f3rie, si doprajte v dobe, ktor\u00fa m\u00e1te vyhraden\u00fa na jedenie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie je sp\u00f4sob stravovania, ktor\u00fd si mnoh\u00ed ob\u013e\u00fabili najm\u00e4 v\u010faka jeho <strong>flexibilite.<\/strong> Dovo\u013euje s\u00fastredi\u0165 jedlo do men\u0161ej \u010dasti d\u0148a, \u010do sa navy\u0161e ukazuje by\u0165 v\u00fdhodn\u00e9 aj pri <strong>chudnut\u00ed <\/strong>alebo <strong>kontrole hladu. <\/strong>Pritom m\u00e1 aj \u010fal\u0161ie zdravotn\u00e9 benefity, ako pozit\u00edvny vplyv na <strong>srdce <\/strong>\u010di <strong>mozog. <\/strong>Ak ste us\u00fadili, \u017ee tento sp\u00f4sob stravovania by mohol by\u0165 pre v\u00e1s vhodn\u00fd, pustite sa do\u0148ho t\u00fdm spr\u00e1vnym sp\u00f4sobom. Nezabudnite na kvalitne poskladan\u00fd jed\u00e1lni\u010dek s dostatkom energie a \u017eiv\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaujal v\u00e1s dne\u0161n\u00fd \u010dl\u00e1nok? Ak sa v\u00e1m p\u00e1\u010dil, zdie\u013eajte ho aj so svojimi priate\u013emi a zn\u00e1mymi.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Preru\u0161ovan\u00fd p\u00f4st je flexibiln\u00fd sp\u00f4sob stravovania, ktor\u00fd m\u00f4\u017ee pom\u00f4c\u0165 nielen s chudnut\u00edm. Ak\u00e9 s\u00fa jeho zdravotn\u00e9 benefity, pre koho je vhodn\u00fd a ako s n\u00edm za\u010da\u0165 prezrad\u00ed \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":520296,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6127,6055,6069,6082],"filter_section":[],"filter_attribute":[13046,13886],"class_list":{"0":"post-520295","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-jedalnicek","10":"tag-strava","11":"tag-zdravie","12":"tag-zdravy-zivotny-styl","13":"filter_attribute-stravovanie","14":"filter_attribute-zdravie-lifestyle","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Preru\u0161ovan\u00fd p\u00f4st: Ak\u00fd vplyv m\u00e1 na zdravie, chudnutie \u010di \u0161portov\u00fd v\u00fdkon a pre koho je vhodn\u00fd? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Preru\u0161ovan\u00fd p\u00f4st \u010di intermittent fasting pom\u00f4\u017ee schudn\u00fa\u0165, kontrolova\u0165 hlad a lep\u0161ie sa s\u00fastredi\u0165. 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