{"id":520912,"date":"2024-01-15T10:00:00","date_gmt":"2024-01-15T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=520912"},"modified":"2024-01-18T11:37:00","modified_gmt":"2024-01-18T10:37:00","slug":"jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/","title":{"rendered":"J\u00eddeln\u00ed\u010dek na m\u00edru: Kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/#Je_jidelnicek_sestaveny_podle_kalkulacky_pro_vypocet_kalorii_a_makrozivin_vhodny_pro_vsechny\" title=\"Je j\u00eddeln\u00ed\u010dek sestaven\u00fd podle kalkula\u010dky pro v\u00fdpo\u010det kalori\u00ed a makro\u017eivin vhodn\u00fd pro v\u0161echny?\">Je j\u00eddeln\u00ed\u010dek sestaven\u00fd podle kalkula\u010dky pro v\u00fdpo\u010det kalori\u00ed a makro\u017eivin vhodn\u00fd pro v\u0161echny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/#11_kroku_pro_vytvoreni_jidelnicku_na_miru_podle_kaloricke_kalkulacky\" title=\"11 krok\u016f pro vytvo\u0159en\u00ed j\u00eddeln\u00ed\u010dku na m\u00edru podle kalorick\u00e9 kalkula\u010dky\">11 krok\u016f pro vytvo\u0159en\u00ed j\u00eddeln\u00ed\u010dku na m\u00edru podle kalorick\u00e9 kalkula\u010dky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jidelnicek-na-miru-kompletni-navod-jak-si-naplanovat-stravu-podle-kalorii-a-maker\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A\u0165 u\u017e je va\u0161\u00edm c\u00edlem hubnut\u00ed, r\u016fst svalov\u00e9 hmoty nebo udr\u017eov\u00e1n\u00ed kondice, spr\u00e1vn\u011b sestaven\u00fd j\u00eddeln\u00ed\u010dek pat\u0159\u00ed mezi hlavn\u00ed faktory \u00fasp\u011bchu. Prvn\u00edm krokem je optim\u00e1ln\u011b nastaven\u00fd <strong>p\u0159\u00edjem kalori\u00ed a makro\u017eivin. <\/strong>Nechcete p\u0159ece b\u011bhem diety hladov\u011bt nebo se c\u00edtit po\u0159\u00e1d extr\u00e9mn\u011b p\u0159ejeden\u00ed p\u0159i nab\u00edr\u00e1n\u00ed sval\u016f. V tomto ohledu je d\u016fle\u017eit\u00e9 naj\u00edt<strong> zlat\u00fd st\u0159ed energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin, <\/strong>kter\u00fd pro v\u00e1s bude dlouhodob\u011b udr\u017eiteln\u00fd a z\u00e1rove\u0148 p\u0159inese v\u00fdsledky. To m\u016f\u017eete zjistit r\u016fzn\u00fdmi rovnicemi nebo vyu\u017e\u00edt online n\u00e1stroje, jako je t\u0159eba na\u0161e online kalkula\u010dka.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No jo, ale co pak d\u011blat, kdy\u017e zjist\u00edme, kolik energie a jednotliv\u00fdch makro\u017eivin bychom m\u011bli p\u0159ij\u00edmat? S t\u00edm, jak si podle vypo\u010dten\u00fdch \u00fadaj\u016f vytvo\u0159it j\u00eddeln\u00ed\u010dek na m\u00edru, v\u00e1m pak pom\u016f\u017ee dne\u0161n\u00ed \u010dl\u00e1nek.&nbsp;<\/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 si rozebereme n\u00e1sleduj\u00edc\u00ed kroky tvorby j\u00eddeln\u00ed\u010dku: <\/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=\"#ziskani-informaci\" style=\"border-radius:0px\">Z\u00edsk\u00e1n\u00ed informac\u00ed<\/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=\"#vypocet-kalorii-a-makrozivin\" style=\"border-radius:0px\">V\u00fdpo\u010det kalori\u00ed a makro\u017eivin<\/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=\"#rozvrzeni-jidelnicku\" style=\"border-radius:0px\">Rozvr\u017een\u00ed j\u00eddeln\u00ed\u010dku<\/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=\"#planovani-jidel\" style=\"border-radius:0px\">Pl\u00e1nov\u00e1n\u00ed j\u00eddel<\/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=\"#zadani-do-aplikace\" style=\"border-radius:0px\">Zad\u00e1n\u00ed do aplikace<\/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=\"#zapisovani-jidelnicku\" style=\"border-radius:0px\">Zapisov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku<\/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=\"#priprava-jidla\" style=\"border-radius:0px\">P\u0159\u00edprava j\u00eddla<\/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=\"#flexibilita-v-jidelnicku\" style=\"border-radius:0px\">Flexibilita v j\u00eddeln\u00ed\u010dku<\/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=\"#kontrolni-vazeni\" style=\"border-radius:0px\">Kontroln\u00ed v\u00e1\u017een\u00ed<\/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=\"#vyuziti-ai\" style=\"border-radius:0px\">Vyu\u017eit\u00ed AI<\/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=\"#zdravy-pristup\" style=\"border-radius:0px\">Zdrav\u00fd p\u0159\u00edstup<\/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=\"Je_jidelnicek_sestaveny_podle_kalkulacky_pro_vypocet_kalorii_a_makrozivin_vhodny_pro_vsechny\"><\/span>Je j\u00eddeln\u00ed\u010dek sestaven\u00fd podle kalkula\u010dky pro v\u00fdpo\u010det kalori\u00ed a makro\u017eivin vhodn\u00fd pro v\u0161echny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin spo\u010d\u00edt\u00e1, kolik byste m\u011bli j\u00edst s ohledem na v\u00e1\u0161 c\u00edl, sportovn\u00ed aktivitu, t\u011blesn\u00e9 parametry i \u017eivotn\u00ed styl. <strong>Funguje na z\u00e1klad\u011b p\u0159esn\u00fdch v\u00fdpo\u010dt\u016f, ale z\u00e1rove\u0148 nezn\u00e1 va\u0161i stravovac\u00ed historii, <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-genetika-ovlivnuje-rust-svalu-a-sily-domaci-dna-testy-pomohou-odhalit-naturalni-potencial\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>genetiku<\/strong><\/a><strong> ani hormon\u00e1ln\u00ed zdrav\u00ed. <\/strong>To jsou toti\u017e faktory, kter\u00e9 maj\u00ed na hubnut\u00ed i p\u0159ib\u00edr\u00e1n\u00ed svalov\u00e9 hmoty rovn\u011b\u017e vliv.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkdo m\u016f\u017ee m\u00edt t\u0159eba po letech p\u0159\u00edsn\u00e9ho dietov\u00e1n\u00ed adaptovan\u00fd metabolismus na ni\u017e\u0161\u00ed energetick\u00fd p\u0159\u00edjem, co\u017e je \u010dasto ozna\u010dov\u00e1no jako zpomalen\u00fd metabolismus. Na vypo\u010d\u00edtan\u00fdch makrech se pak nebude d\u00edt nic, nebo v\u00fdsledky nebudou takov\u00e9, jak\u00e9 si p\u0159edstavujete. Proto je d\u016fle\u017eit\u00e9 <strong>v\u00fdsledn\u00e1 makra z kalkula\u010dky br\u00e1t sp\u00ed\u0161e jako takov\u00fd odrazov\u00fd m\u016fstek. <\/strong>Pokud nep\u0159in\u00e1\u0161\u00ed v\u00fdsledky, je zapot\u0159eb\u00ed si s nimi tak trochu hr\u00e1t, postupn\u011b upravovat a zkou\u0161et, co komu sed\u00ed. V p\u0159\u00edpad\u011b, \u017ee st\u00e1le nebudete dosahovat progresu, ud\u011bl\u00e1te nejl\u00e9pe, kdy\u017e vyhled\u00e1te nutri\u010dn\u00edho terapeuta nebo jin\u00e9ho odborn\u00edka na v\u00fd\u017eivu. Ten v\u00e1m na z\u00e1klad\u011b zku\u0161enost\u00ed porad\u00ed nejl\u00e9pe. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0165 u\u017e je va\u0161\u00edm c\u00edlem sn\u00ed\u017een\u00ed hmotnosti, nebo r\u016fst svalov\u00e9 hmoty, berte v potaz i to, \u017ee na v\u00fdsledky nem\u00e1 vliv jen strava. D\u016fle\u017eitou<strong> roli hraje tak\u00e9 cvi\u010den\u00ed, genetick\u00e1 v\u00fdbava, hormon\u00e1ln\u00ed prost\u0159ed\u00ed organismu, kvalita <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sp\u00e1nku<\/strong><\/a><strong> nebo zvl\u00e1d\u00e1n\u00ed stresu.<\/strong> Stejn\u011b tak po\u010d\u00edtejte s t\u00edm, \u017ee nov\u00fd j\u00eddeln\u00ed\u010dek je pot\u0159eba dodr\u017eovat dlouhodob\u011b a ne\u010dekat, \u017ee zhubnete 10 kg za 10 dn\u00ed. V\u0161e stoj\u00ed n\u011bjak\u00fd \u010das a trp\u011blivost. To plat\u00ed i v p\u0159\u00edpad\u011b, \u017ee chceme dos\u00e1hnout trval\u00fdch a dlouhodob\u011b udr\u017eiteln\u00fdch v\u00fdsledk\u016f.&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>Pokud se pou\u0161t\u00edte do hubnut\u00ed a zaj\u00edm\u00e1 v\u00e1s, na co si p\u0159i tom d\u00e1t pozor a kter\u00fdm chyb\u00e1m se p\u0159\u00edpadn\u011b vyhnout, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-veci-ktere-musite-vedet-nez-zacnete-hubnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 v\u011bc\u00ed, kter\u00e9 mus\u00edte v\u011bd\u011bt, ne\u017e za\u010dnete hubnout.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Kdy\u017e se sna\u017e\u00edte nabrat svalovou hmotu, nem\u011bl by v\u00e1m zase uniknout \u010dl\u00e1nek<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 v\u00fd\u017eivov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f.<\/a>&nbsp;<\/strong><\/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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg\" alt=\"Jak si sestavit j\u00eddeln\u00ed\u010dek na m\u00edru?\" class=\"wp-image-520913\" title=\"Jak si sestavit j\u00eddeln\u00ed\u010dek na m\u00edru?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-2048x1366.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=\"11_kroku_pro_vytvoreni_jidelnicku_na_miru_podle_kaloricke_kalkulacky\"><\/span>11 krok\u016f pro vytvo\u0159en\u00ed j\u00eddeln\u00ed\u010dku na m\u00edru podle kalorick\u00e9 kalkula\u010dky<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro co nejlep\u0161\u00ed pochopen\u00ed jednotliv\u00fdch krok\u016f si je uk\u00e1\u017eeme na konkr\u00e9tn\u00edm p\u0159\u00edkladu Petry, kter\u00e1 si dala za c\u00edl zhubnout 10 kg a zpevnit t\u011blo. <strong>Petra m\u00e1 31 let a pracuje jako u\u010ditelka<\/strong> matematiky na z\u00e1kladn\u00ed \u0161kole. P\u0159ed p\u00e1r m\u011bs\u00edci za\u010dala chodit<strong> jednou t\u00fddn\u011b s kamar\u00e1dkou na squash<\/strong> a <strong>dvakr\u00e1t t\u00fddn\u011b cvi\u010dit do posilovny,<\/strong> kde se v\u011bnuje tr\u00e9ninku cel\u00e9ho t\u011bla \u2013 tzv. full body. Samotn\u00fdm pohybem se ji poda\u0159ilo zhubnout 3 kg, ale p\u00e1r t\u00fddn\u016f u\u017e se v\u00e1ha neh\u00fdbe. Proto se rozhodla ud\u011blat n\u011bco i se sv\u00fdm j\u00eddeln\u00ed\u010dkem.&nbsp;<\/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=\"ziskani-informaci\">1. Zva\u017ete se a zm\u011b\u0159te si va\u0161e t\u011blesn\u00e9 m\u00edry<\/h3>\n\n\n\n<p>Je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e za\u010dnete d\u011blat jak\u00e9koliv zm\u011bny v j\u00eddeln\u00ed\u010dku, <strong>zaznamenejte si svou startovn\u00ed pozici. <\/strong>Nejprve se r\u00e1no nala\u010dno jen ve spodn\u00edm pr\u00e1dle zva\u017ete. Odeberte si tak\u00e9 m\u00edry v pase a p\u0159es boky. Pokud chcete, m\u016f\u017eete sledovat i v\u00edce t\u011blesn\u00fdch parti\u00ed, jako je obvod pa\u017e\u00ed, b\u0159icha, stehen \u010di l\u00fdtek. Tak\u00e9 se m\u016f\u017eete rovnou vyfotit na n\u011bjak\u00e9m dob\u0159e osv\u011btlen\u00e9m m\u00edst\u011b zep\u0159edu a z boku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u0161t\u011b p\u0159esn\u011bj\u0161\u00ed v\u00fdsledky z\u00edsk\u00e1te, kdy\u017e si zajdete na m\u011b\u0159en\u00ed p\u0159\u00edstrojem InBody, kter\u00fd provede podrobn\u011bj\u0161\u00ed anal\u00fdzu slo\u017een\u00ed cel\u00e9ho t\u011bla za v\u00e1s. Tak zjist\u00edte celkov\u00e9 mno\u017estv\u00ed t\u011blesn\u00e9ho tuku a svalov\u00e9 hmoty. A pokud pat\u0159\u00edte k t\u011bm, co si na v\u0161e nejrad\u011bji p\u0159ijdou sami, vyzkou\u0161et m\u016f\u017eete m\u011b\u0159en\u00ed t\u011blesn\u00e9ho tuku pomoc\u00ed <a href=\"https:\/\/gymbeam.cz\/tukovy-kaliper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaliperu<\/a>.&nbsp;&nbsp;&nbsp;&nbsp;<\/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\">Petra m\u00e1 aktu\u00e1ln\u011b tyto m\u00edry:<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fd\u0161ka:<\/strong> 173 cm<\/li>\n\n\n\n<li><strong>Hmotnost:<\/strong> 80 kg<\/li>\n\n\n\n<li><strong>Obvod pasu:<\/strong> 81 cm<\/li>\n\n\n\n<li><strong>Obvod bok\u016f:<\/strong> 106 cm<\/li>\n\n\n\n<li><strong>Procento t\u011blesn\u00e9ho tuku (m\u011b\u0159en\u00ed na InBody):<\/strong> 30<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vypocet-kalorii-a-makrozivin\">2. Vypo\u010d\u00edtejte si vhodn\u00fd p\u0159\u00edjem energie a makro\u017eivin podle va\u0161eho c\u00edle<\/h3>\n\n\n\n<p>Zadejte do <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkula\u010dky<\/a> v\u0161echny pot\u0159ebn\u00e9 informace. <strong>\u010c\u00edm p\u0159esn\u011bj\u0161\u00ed \u00fadaje poskytnete, t\u00edm bude i v\u00fdsledek spolehliv\u011bj\u0161\u00ed. <\/strong>Krom\u011b v\u011bku, v\u00fd\u0161ky a t\u011blesn\u00e9 hmotnosti je <strong>pot\u0159eba zadat tak\u00e9 \u00fadaje o n\u00e1ro\u010dnosti va\u0161eho \u017eivotn\u00edho stylu a sportovn\u00ed aktivity<\/strong> v pr\u016fb\u011bhu cel\u00e9ho t\u00fddne. Zadejte i <a href=\"https:\/\/gymbeam.cz\/blog\/kolik-procent-telesneho-tuku-musime-mit-abychom-videli-brisni-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">procento t\u011blesn\u00e9ho tuku<\/a>, pokud jej zn\u00e1te. D\u00edky tomu m\u016f\u017ee b\u00fdt kone\u010dn\u00fd v\u00fdsledek o n\u011bco p\u0159esn\u011bj\u0161\u00ed.&nbsp;<\/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\">Zad\u00e1n\u00ed vstupn\u00edch informac\u00ed do kalkula\u010dky<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Petra m\u00e1 za c\u00edl redukovat t\u011blesnou hmotnost, tak\u017ee si ze 3 nab\u00edzen\u00fdch mo\u017enost\u00ed v podob\u011b hubnut\u00ed, udr\u017een\u00ed dobr\u00e9 kondice a v\u00e1hy nebo nab\u00edr\u00e1n\u00ed, vybrala pr\u00e1v\u011b zhubnout.<\/li>\n\n\n\n<li>Pracuje jako u\u010ditelka, co\u017e odpov\u00edd\u00e1 povaze lehce aktivn\u00edho zam\u011bstn\u00e1n\u00ed.<\/li>\n\n\n\n<li>Cvi\u010d\u00ed silov\u011b celkem 2,5 hodiny a 1 hodinu t\u00fddn\u011b d\u011bl\u00e1 raketov\u00fd sport.<\/li>\n\n\n\n<li><strong>V\u00fdsledek: 2240 kcal\/d, 284 g <a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharid\u016f<\/a> (S), 136 g <a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkovin<\/a> (B), 62 g <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuk\u016f<\/a> (T)<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud chcete do problematiky vhodn\u00e9ho p\u0159\u00edjmu energie a makro\u017eivin proniknout hloub\u011bji, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed nebo nab\u00edr\u00e1n\u00ed sval\u016f.<\/strong><\/a> D\u00edky tomu v\u00e1m bude cel\u00fd proces v\u00fdpo\u010dt\u016f jasn\u011bj\u0161\u00ed a s v\u00fdsledkem z online kalkula\u010dky se v\u00e1m pak bude l\u00e9pe pracovat. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"603\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Snimek-obrazovky-2024-01-17-171708-1124x603.png\" alt=\"Kalorick\u00e1 kalkula\u010dka\" class=\"wp-image-520929\" title=\"Kalorick\u00e1 kalkula\u010dka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimek-obrazovky-2024-01-17-171708-1124x603.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimek-obrazovky-2024-01-17-171708-400x215.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimek-obrazovky-2024-01-17-171708.png 1223w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jak\u00e9 individu\u00e1ln\u00ed doporu\u010den\u00ed p\u0159\u00edjmu energie a makro\u017eivin z\u00edskala Petra?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Mno\u017estv\u00ed gram\u016f na den<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Procentu\u00e1ln\u00ed zastoupen\u00ed<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Energetick\u00e1 hodnota<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>B\u00edlkoviny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g*&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,3 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sacharidy<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">284 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50,7 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">1136 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tuky<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">558 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kalorie <\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2240 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* Tato hodnota odpov\u00edd\u00e1 mno\u017estv\u00ed 1,7 g na kg t\u011blesn\u00e9 hmotnosti. Jedn\u00e1 se tak o vy\u0161\u0161\u00ed p\u0159\u00edjem b\u00edlkovin, kter\u00fd je pot\u0159ebn\u00fd pro regeneraci svalov\u00e9 hmoty po silov\u00e9m tr\u00e9ninku. Z\u00e1rove\u0148 tak doch\u00e1z\u00ed k podpo\u0159e udr\u017een\u00ed svalov\u00e9 hmoty p\u0159i hubnut\u00ed. B\u011bhem diety p\u0159isp\u011bje k ochran\u011b sval\u016f p\u0159ed sp\u00e1len\u00edm na energii a navod\u00ed vy\u0161\u0161\u00ed pocit sytosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, pro\u010d jsou b\u00edlkoviny d\u016fle\u017eit\u00e9 p\u0159i hubnut\u00ed, budov\u00e1n\u00ed sval\u016f nebo pro sportovn\u00ed v\u00fdkon, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kdy-a-kolik-proteinu-prijmout-pro-dosazeni-maximalnich-vysledku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kolik b\u00edlkovin j\u00edst pro r\u016fst sval\u016f, hubnut\u00ed, podporu vytrvalostn\u00edho v\u00fdkonu nebo v t\u011bhotenstv\u00ed?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg\" alt=\"Jak vypo\u010d\u00edtat energetick\u00fd p\u0159\u00edjem?\" class=\"wp-image-520945\" title=\"Jak vypo\u010d\u00edtat energetick\u00fd p\u0159\u00edjem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rozvrzeni-jidelnicku\">3. Vytvo\u0159te si z\u00e1kladn\u00ed sch\u00e9ma j\u00eddeln\u00ed\u010dku<\/h3>\n\n\n\n<p>Nejprve se zamyslete nad va\u0161\u00edm stravovac\u00edm re\u017eimem. Odpov\u011bzte si na tyto ot\u00e1zky:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kolikr\u00e1t denn\u011b v\u00e1m vyhovuje j\u00edst?<\/strong> Myslete na sv\u016fj ka\u017edodenn\u00ed re\u017eim v\u010detn\u011b sportu a dal\u0161\u00edch aktivit. Kdy m\u00e1te \u010das na j\u00eddlo? Jste zvykl\u00ed sva\u010dit, nebo preferujete jen 3 velk\u00e1 j\u00eddla denn\u011b? V kone\u010dn\u00e9m d\u016fsledku nen\u00ed rozhoduj\u00edc\u00ed po\u010det j\u00eddel, ale celkov\u00fd energetick\u00fd p\u0159\u00edjem za den.&nbsp;<\/li>\n\n\n\n<li><strong>Sed\u00ed v\u00e1m l\u00e9pe p\u0159ibli\u017en\u011b stejn\u00e1 porce j\u00eddla na sn\u00eddani, ob\u011bd a ve\u010de\u0159i, <\/strong>nebo m\u00e1te rad\u011bji nap\u0159\u00edklad v\u011bt\u0161\u00ed ob\u011bd a o to men\u0161\u00ed ve\u010de\u0159i?&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Rozlo\u017een\u00ed celodenn\u00edho p\u0159\u00edjmu v procentech podle po\u010dtu chod\u016f<strong><\/strong><\/h4>\n\n\n\n<p>Po zodpov\u011bzen\u00ed v\u0161ech ot\u00e1zek si t\u0159eba na pap\u00edr <strong>napi\u0161te v\u0161echna denn\u00ed j\u00eddla<\/strong> (sn\u00eddan\u011b, sva\u010dina, ob\u011bd&#8230;) a k tomusi ke ka\u017ed\u00e9mu v procentech napi\u0161te, <strong>jak velkou \u010d\u00e1st v\u00e1m z celkov\u00e9ho p\u0159\u00edjmu vezme. <\/strong>Jednodu\u0161e si sv\u00fdch 100 % rozd\u011blte do cel\u00e9ho dne podle toho, jak velk\u00e9 j\u00eddlo v\u00e1m v tu denn\u00ed dobu vyhovuje. D\u00edky tomu se v\u00e1m pak <strong>bude snadn\u011bji po\u010d\u00edtat, kolik kalori\u00ed byste m\u011bli p\u0159ibli\u017en\u011b v dan\u00e9m j\u00eddle sn\u00edst. <\/strong>Inspiraci procentu\u00e1ln\u00edho rozd\u011blen\u00ed energie do 3\u20136 j\u00eddel najdete v tabulce n\u00ed\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak si rozvrhnout celodenn\u00ed energetick\u00fd p\u0159\u00edjem do dne?<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sn\u00eddan\u011b<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Dopoledn\u00ed sva\u010dina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ob\u011bd<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Odpoledn\u00ed sva\u010dina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Ve\u010de\u0159e<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>2. ve\u010de\u0159e<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>3 j\u00eddla<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">33 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td><strong>4 j\u00eddla<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td><strong>5 j\u00eddel<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g S, 34 g B, 15,5 g T)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 % (224 kcal, 28,4 g S, 13,6 g B, 6,2 g T)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (672 kcal, 85,2 g S, 40,8 g B, 18,6 g T)<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 % (336 kcal, 42,3 g S, 20,4 g B, 9,3 g T)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g S, 34 g B, 15,5 g T)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td><strong>6 j\u00eddel<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Na\u0161\u00ed Pet\u0159e vyhovuje j\u00edst <strong>5x denn\u011b s t\u00edm, \u017ee preferuje o n\u011bco v\u011bt\u0161\u00ed odpoledn\u00ed sva\u010dinu ne\u017e tu dopoledn\u00ed.<\/strong> Do z\u00e1vorek jsme tak vypo\u010d\u00edtali, kolik energie a makro\u017eivin to na dan\u00fd chod vych\u00e1z\u00ed. Petra tak m\u00e1 hodnoty, od kter\u00fdch se m\u016f\u017ee odrazit p\u0159i pl\u00e1nov\u00e1n\u00ed jednotliv\u00fdch j\u00eddel.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nyn\u00ed si tak\u00e9 vezm\u011bte va\u0161e \u010d\u00edsla z kalkula\u010dky a vypo\u010d\u00edtejte sv\u00e9 hodnoty pro ka\u017ed\u00e9 j\u00eddlo. Pro p\u0159ehlednost bude nejlep\u0161\u00ed, kdy\u017e si ud\u011bl\u00e1te podobnou tabulku s va\u0161imi vypo\u010d\u00edtan\u00fdmi \u00fadaji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Nap\u0159. 25 % z celkov\u00e9ho denn\u00edho p\u0159\u00edjmu 2240 kcal, 284 g S, 136 g B, 62 g T spo\u010d\u00edt\u00e1me takto:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kcal: 0,25 \u00d7 2240 kcal = 560 kcal<\/li>\n\n\n\n<li>Sacharidy: 0,25 \u00d7 284 g = 71 g<\/li>\n\n\n\n<li>B\u00edlkoviny: 0,25 \u00d7 136 g = 34 g<\/li>\n\n\n\n<li>Tuky: 0,25 \u00d7 62 g = 15,5 g<\/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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg\" alt=\"Jak si napl\u00e1novat j\u00eddeln\u00ed\u010dek?\" class=\"wp-image-520998\" title=\"Jak si napl\u00e1novat j\u00eddeln\u00ed\u010dek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"planovani-jidel\">4. Napl\u00e1nujte si konkr\u00e9tn\u00ed j\u00eddla<\/h3>\n\n\n\n<p>Nyn\u00ed, kdy\u017e u\u017e m\u00e1te vy i Petra vypo\u010d\u00edtan\u00e9 hodnoty pro ka\u017ed\u00e9 j\u00eddlo, m\u016f\u017eete si na chv\u00edli odpo\u010dinout od matematiky. Kone\u010dn\u011b p\u0159ich\u00e1z\u00ed obl\u00edben\u00e1 \u010d\u00e1st v podob\u011b pl\u00e1nov\u00e1n\u00ed j\u00eddel. Nejprve si vezm\u011bte tu\u017eku, pap\u00edr a zapi\u0161te si j\u00eddla na jeden den. Rad\u011bji<strong> volte co nejjednodu\u0161\u0161\u00ed pokrmy s mal\u00fdm po\u010dtem surovin, aby se v\u00e1m pozd\u011bji dob\u0159e zad\u00e1valy do aplikace. <\/strong>V\u0161e si m\u016f\u017eete usnadnit i tak, \u017ee budete b\u011bhem t\u00fddne st\u0159\u00eddat jen p\u00e1r druh\u016f hlavn\u00edch j\u00eddel a sva\u010din.Nemus\u00edte si tak l\u00e1mat hlavu s vym\u00fd\u0161len\u00edm kreativn\u00edch pokrm\u016f na ka\u017ed\u00fd den.J\u00eddla pak rozepi\u0161te na jednotliv\u00e9 suroviny podobn\u011b, jako m\u00e1me v tabulce n\u00ed\u017ee. Dejte u toho pozor, abyste na n\u011bjakou kalorickou ingredienci nezapomn\u011bli. St\u00e1v\u00e1 se to nap\u0159\u00edklad s olejem nebo dresinkem do sal\u00e1tu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e si v\u0161e nap\u00ed\u0161ete nejprve na pap\u00edr, bude to pro v\u00e1s ze za\u010d\u00e1tku p\u0159ehledn\u011bj\u0161\u00ed ne\u017e v samotn\u00e9 aplikaci. Z\u00e1rove\u0148 si <strong>podle tohoto rozpisu m\u016f\u017eete vytvo\u0159it n\u00e1kupn\u00ed seznam.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddel<strong> myslete na pravidla <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00e9ho j\u00eddeln\u00ed\u010dku<\/strong><\/a><strong>.<\/strong> Je d\u016fle\u017eit\u00e9, aby ka\u017ed\u00e9 j\u00eddlo obsahovalo kvalitn\u00ed zdroje makro\u017eivin. U v\u00fdb\u011bru potravin v\u0161ak tak\u00e9 <strong>vezm\u011bte v potaz v\u00e1\u0161 c\u00edl. <\/strong>Kdy\u017e se sna\u017e\u00edte p\u0159ibrat, do energetick\u00e9ho p\u0159\u00edjmu se v\u00e1m vejdou tak\u00e9 nap\u0159\u00edklad tu\u010dn\u011bj\u0161\u00ed druhy masa i ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f. Pokud naopak hubnete, vyb\u00edrejte m\u00e9n\u011b kalori\u010dt\u011bj\u0161\u00ed zdroje, kter\u00e9 v\u00e1m dodaj\u00ed pot\u0159ebn\u00e9 b\u00edlkoviny, ale nezv\u00fd\u0161\u00ed tolik energetick\u00fd p\u0159\u00edjem.&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><strong>Zdroje b\u00edlkovin:<\/strong> <a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maso<\/a>, <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky, <a href=\"https:\/\/gymbeam.cz\/vajicka\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vejce<\/a>, <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a> (hr\u00e1ch, fazole, \u010do\u010dka, cizrna, edamame), <a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, tempeh, seitan, <a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong> <a href=\"https:\/\/gymbeam.cz\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, <a href=\"https:\/\/gymbeam.cz\/ciste-ghi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1slo<\/a>, rostlinn\u00e9 rozt\u00edrateln\u00e9 tuky, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/masla\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echov\u00e1 m\u00e1sla<\/a>, olivy, avok\u00e1do, <a href=\"https:\/\/gymbeam.cz\/horka-cokolada-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vysokoprocentn\u00ed \u010dokol\u00e1da<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje sacharid\u016f:<\/strong> celozrnn\u00e9 <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">obiloviny a cere\u00e1lie<\/a> (<a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.cz\/mouky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mouka<\/a>, <a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-psenicny-bulgur-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, pohanka, <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a>), chl\u00e9b, r\u00fd\u017eov\u00e9 chleb\u00ed\u010dky, <a href=\"https:\/\/gymbeam.cz\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla<\/a>,&nbsp; brambory a bat\u00e1ty, lu\u0161t\u011bniny, <a href=\"https:\/\/gymbeam.cz\/med-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">med<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-datlovy-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirupy<\/a>, <a href=\"https:\/\/gymbeam.cz\/xylit-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a> a dal\u0161\u00ed alternativy cukru, <a href=\"https:\/\/gymbeam.cz\/susene-ovoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovoce<\/a> a zelenina.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inspiraci na tvorbu j\u00eddeln\u00ed\u010dku z\u00edsk\u00e1te tak\u00e9 z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vzorovy-jidelnicek-a-krabickova-dieta-na-2000-kcal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vzorov\u00fd j\u00eddeln\u00ed\u010dek a krabi\u010dkov\u00e1 dieta na 2000 kcal.<\/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<h4 class=\"wp-block-heading\">Petra si napl\u00e1novala tato j\u00eddla:<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>J\u00eddlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Suroviny<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Sn\u00eddan\u011b<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Proteinov\u00e1 ovesn\u00e1 ka\u0161e s ara\u0161\u00eddov\u00fdm m\u00e1slem a ban\u00e1nem<\/td><td class=\"has-text-align-center\" data-align=\"center\">Syrov\u00e1tkov\u00fd protein, ovesn\u00e9 vlo\u010dky, ara\u0161\u00eddov\u00e9 m\u00e1slo, ban\u00e1n<\/td><\/tr><tr><td><strong>Dopoledn\u00ed sva\u010dina<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0158eck\u00fd jogurt, jablko, o\u0159echy<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0158eck\u00fd jogurt, jablko, ke\u0161u o\u0159echy<\/td><\/tr><tr><td><strong>Ob\u011bd<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u00fd\u017ee s pe\u010den\u00fdm ku\u0159etem, zeleninov\u00fd sal\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">R\u00fd\u017ee, ku\u0159ec\u00ed stehno, listov\u00fd sal\u00e1t, paprika, raj\u010data, cibule, olivov\u00fd olej<\/td><\/tr><tr><td><strong>Odpoledn\u00ed sva\u010dina<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u017ditn\u00fd chl\u00e9b s m\u00e1slem, kr\u016ft\u00ed \u0161unkou a zeleninou<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u017ditn\u00fd chl\u00e9b, m\u00e1slo, krut\u00ed \u0161unka, sal\u00e1tov\u00e1 okurka<\/td><\/tr><tr><td><strong>Ve\u010de\u0159e<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tortilla s tofu, zeleninou a jogurtov\u00fdm dresinkem<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0161eni\u010dn\u00e1 tortilla, tofu marinovan\u00e9, jogurt b\u00edl\u00fd, olivov\u00fd olej, listov\u00fd sal\u00e1t, paprika<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zadani-do-aplikace\">5. Napl\u00e1nujte si do aplikace prvn\u00ed den<\/h3>\n\n\n\n<p>Nyn\u00ed p\u0159ich\u00e1z\u00ed chv\u00edle, kdy si na pomoc <strong>vezmete aplikaci na zapisov\u00e1n\u00ed j\u00eddel, <\/strong>jako je nap\u0159\u00edklad MyFitnessPal, Lose It! nebo Kalorick\u00e9 tabulky. Do nich si z pap\u00edru p\u0159ep\u00ed\u0161ete v\u00e1\u0161 napl\u00e1novan\u00fd j\u00eddeln\u00ed\u010dek. Pokud jste je do te\u010f nevyu\u017e\u00edvali, bude pro v\u00e1s mo\u017en\u00e1 n\u00e1ro\u010dn\u011bj\u0161\u00ed se v aplikaci zorientovat, ale v\u011b\u0159te, \u017ee se s n\u00ed rychle nau\u010d\u00edte pracovat a zad\u00e1v\u00e1n\u00ed v\u00e1m \u010dasem zabere minimum \u010dasu.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>V aplikaci si nejprve vytvo\u0159te sv\u016fj \u00fa\u010det. <\/strong>Mo\u017en\u00e1 v\u00e1m po zad\u00e1n\u00ed c\u00edle, v\u00fd\u0161ky a v\u00e1hy vypo\u010d\u00edt\u00e1 n\u011bjak\u00fd doporu\u010den\u00fd p\u0159\u00edjem. Ten si ale upravte na hodnoty, kter\u00e9 v\u00e1m vy\u0161ly v na\u0161\u00ed online kalkula\u010dce. Petra si tam tedy zad\u00e1: 2240 kcal, 284 g S, 136 g B, 62 g T.<\/li>\n\n\n\n<li>Pokud jste si nikdy nev\u00e1\u017eili j\u00eddlo a nem\u00e1te p\u0159edstavu o tom, kolik gram\u016f m\u00e1 va\u0161e b\u011b\u017en\u00e1 porce p\u0159\u00edlohy, pe\u010diva, masa nebo ara\u0161\u00eddov\u00e9ho m\u00e1sla, <strong>zkuste si alespo\u0148 2 dny v\u00e1\u017eit v\u0161echny potraviny (ide\u00e1ln\u011b v syrov\u00e9m stavu), co sn\u00edte.<\/strong> Pak je rovnou zapisujte do aplikace. Tyto dva dny jezte norm\u00e1ln\u011b, zat\u00edm ne\u0159e\u0161te, zda v\u00e1m p\u0159\u00edjem kalori\u00ed a makro\u017eivin sed\u00ed s c\u00edlov\u00fdmi \u00fadaji. D\u00edky tomu budete zhruba v\u011bd\u011bt, jak velk\u00e9 porce j\u00edte a tak\u00e9 v\u00e1\u0161 aktu\u00e1ln\u00ed kalorick\u00fd p\u0159\u00edjem.<\/li>\n\n\n\n<li>Nyn\u00ed si <strong>zkuste napl\u00e1novat jednodenn\u00ed j\u00eddeln\u00ed\u010dek tak, aby v n\u011bm sed\u011bl p\u0159\u00edjem kalori\u00ed a makro\u017eivin,<\/strong> kter\u00fd jste zjistili pomoc\u00ed online kalorick\u00e9 kalkula\u010dky a do aplikace jste si jej u\u017e zadali. D\u00edky tomu budete dop\u0159edu v\u011bd\u011bt, kolik si m\u00e1te nav\u00e1\u017eit gram\u016f ovesn\u00fdch vlo\u010dek na sn\u00eddani a v\u0161ech dal\u0161\u00edch potravin pro dan\u00fd den. Vezm\u011bte si seznam j\u00eddel a surovin, kter\u00e9 jste si rozepsali v kroku \u010d. 4.&nbsp;<\/li>\n\n\n\n<li><strong>Otev\u0159ete si prvn\u00ed den a do aplikace p\u0159idejte suroviny v\u010detn\u011b mno\u017estv\u00ed<\/strong> (v syrov\u00e9m stavu). Je jasn\u00e9, \u017ee nebudete hned v\u011bd\u011bt, kolik gram\u016f konkr\u00e9tn\u00ed potraviny p\u0159idat, aby v\u00e1m sed\u011bly hodnoty pro cel\u00fd den. S t\u00edm bude pot\u0159eba si trochu pohr\u00e1t a zkou\u0161et r\u016fzn\u00e9 gram\u00e1\u017ee, aby p\u0159\u00edjem sed\u011bl.&nbsp;<\/li>\n\n\n\n<li>Pot\u00e9, co m\u00e1te zapsan\u00fd cel\u00fd den, pod\u00edvejte se,<strong> jak\u00fd p\u0159\u00edjem energie, b\u00edlkovin, sacharid\u016f a tuk\u016f v\u00e1m aplikace ukazuje. <\/strong>Pokud je to \u00fapln\u011b mimo va\u0161e c\u00edle, nic si z toho ned\u011blejte. Bez p\u0159edchoz\u00edch zku\u0161enost\u00ed to na prvn\u00ed pokus vyjde m\u00e1lokomu.<\/li>\n\n\n\n<li>Nyn\u00ed zase otev\u0159ete cel\u00fd den a pod\u00edvejte se kolik kcal, S, B i T v\u00e1m vych\u00e1z\u00ed na jednotliv\u00e1 j\u00eddla. Pak <strong>hodnoty srovnejte s t\u011bmi pl\u00e1novan\u00fdmi, kter\u00e9 jste si podle procent po\u010d\u00edtali v kroku \u010d. 4. <\/strong>Kdy\u017e nap\u0159\u00edklad vid\u00edte, \u017ee m\u00e1te za den moc sacharid\u016f, pod\u00edvejte se, v jak\u00e9m j\u00eddle jich m\u00e1te moc, a uberte mno\u017estv\u00ed sacharidov\u00e9 potraviny. N\u011bkdy v\u0161ak bude pot\u0159ebn\u00e1 v\u00fdm\u011bna suroviny za jinou, kter\u00e1 l\u00e9pe zapadne do celodenn\u00edho p\u0159\u00edjmu. Stejn\u011b tak se m\u016f\u017ee st\u00e1t, \u017ee budete muset p\u0159idat, p\u0159\u00edpadn\u011b ubrat n\u011bjakou dal\u0161\u00ed potravinu.<\/li>\n\n\n\n<li><strong>Nemus\u00edte se v ka\u017ed\u00e9m j\u00eddle trefit do p\u0159esn\u00fdch maker,<\/strong> kter\u00e9 jste si spo\u010d\u00edtali. Ve v\u00fdsledku je nejd\u016fle\u017eit\u011bj\u0161\u00ed, aby v\u00e1m p\u0159ibli\u017en\u011b vy\u0161el celodenn\u00ed energetick\u00fd p\u0159\u00edjem s odchylkou +\/- 10 %.&nbsp;&nbsp;<\/li>\n<\/ol>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Zapisov\u00e1n\u00ed j\u00eddel do aplikac\u00ed\" class=\"wp-image-521049\" title=\"Zapisov\u00e1n\u00ed j\u00eddel do aplikac\u00ed \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Petra se pot\u0159ebuje p\u0159ibl\u00ed\u017eit t\u011bmto hodnot\u00e1m:&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sn\u00eddan\u011b:<\/strong> 560 kcal, 71 g S, 34 g B, 15,5 g T<\/li>\n\n\n\n<li><strong>Dopoledn\u00ed sva\u010dina:<\/strong> 224 kcal, 28,4 g S, 13,6 g B, 6,2 g T<\/li>\n\n\n\n<li><strong>Ob\u011bd:<\/strong> 560 kcal, 71 g S, 34 g B, 15,5 g T<\/li>\n\n\n\n<li><strong>Odpoledn\u00ed sva\u010dina:<\/strong> 336 kcal, 42,3 g S, 20,4 g B, 9,3 g T<\/li>\n\n\n\n<li><strong>Ve\u010de\u0159e:<\/strong> 560 kcal, 71 g S, 34 g B, 15,5 g T<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tom, na co si d\u00e1t pozor p\u0159i po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a makro\u017eivin v aplikac\u00edch, se dozv\u00edte v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/nejcastejsi-chyby-pri-zapisovani-jidel-a-kalorii-do-aplikaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nej\u010dast\u011bj\u0161\u00edch chyb p\u0159i po\u010d\u00edt\u00e1n\u00ed a zapisov\u00e1n\u00ed kalori\u00ed do aplikac\u00ed.<\/strong><\/a><\/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\">Celodenn\u00ed j\u00eddeln\u00ed\u010dek s gram\u00e1\u017e\u00ed potravin&nbsp;<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong><center>J\u00eddlo<\/center><\/strong><\/th><th class=\"has-text-align-left\" data-align=\"left\"><strong><center>Suroviny<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah energie a makro\u017eivin<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>Sn\u00eddan\u011b<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Syrov\u00e1tkov\u00fd protein<\/a> 25 g <br><a href=\"https:\/\/gymbeam.cz\/minutove-ovesne-vlocky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovesn\u00e9 vlo\u010dky<\/a> 60 g&nbsp; <br><a href=\"https:\/\/gymbeam.cz\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ara\u0161\u00eddov\u00e9 m\u00e1slo<\/a> 20 g&nbsp; <br>Ban\u00e1n 120 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">569 kcal, 71 g S, 33,8 g B, 15,5 g T<\/td><\/tr><tr><td><strong>Dopoledn\u00ed sva\u010dina<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">\u0158eck\u00fd jogurt 0 % tuku 140 g <br>Jablko 150 g <br><a href=\"https:\/\/gymbeam.cz\/kesu-orechy.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ke\u0161u o\u0159echy<\/a> 15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">268 kcal, 17 g B, 24 g S, 8 g T<\/td><\/tr><tr><td><strong>Ob\u011bd<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">R\u00fd\u017ee basmati 70 g <br><a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ku\u0159ec\u00ed prsa<\/a> 150 g <br><a href=\"https:\/\/gymbeam.cz\/bio-extra-panensky-olivovy-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Olivov\u00fd olej<\/a> 15 g<br>Cuketa 100 g <br>Paprika 50 g&nbsp; <br>Raj\u010data 50 g <br>Cibule 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">568 kcal, 63 g S, 40 g B, 14 g T<br><br><br><\/td><\/tr><tr><td><strong>Odpoledn\u00ed sva\u010dina<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">\u017ditn\u00fd chl\u00e9b 90 g <br>Gervais 20 g <br>Krut\u00ed \u0161unka 60 g <br>Sal\u00e1tov\u00e1 okurka 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">335 kcal, 45 g S, 21 g B, 6 g T<\/td><\/tr><tr><td><strong>Ve\u010de\u0159e<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><a href=\"https:\/\/gymbeam.cz\/psenicna-tortilla-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">P\u0161eni\u010dn\u00e1 tortilla<\/a> 90 g <br><a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\" class=\"ek-link\">Tofu marinovan\u00e9<\/a> 100 g<br>Jogurt b\u00edl\u00fd 50 g <br>Olivov\u00fd olej 10 ml <br>Listov\u00fd sal\u00e1t 50 g <br>Paprika 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal, 56 g S, 24 g B, 24 g T<\/td><\/tr><tr><td><strong>Celkov\u00fd p\u0159\u00edjem<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2260 kcal, 266 g S, 138,2 g B, 66,3 g T<\/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\" id=\"zapisovani-jidelnicku\">6. Pokra\u010dujte se zapisov\u00e1n\u00edm dal\u0161\u00edch dn\u016f<\/h3>\n\n\n\n<p>Kdy\u017e u\u017e se v\u00e1m poda\u0159ilo napl\u00e1novat prvn\u00ed den, m\u016f\u017eete se rovnou pustit do dal\u0161\u00edch. Pokud ji\u017e v\u00edte, \u017ee se v\u00e1m n\u011bkter\u00e1 j\u00eddla budou \u010d\u00e1ste\u010dn\u011b nebo cel\u00e1 opakovat, rovnou je v aplikaci zkop\u00edrujte do dal\u0161\u00edho dne. N\u011bkdy bude tak\u00e9 sta\u010dit, kdy\u017e vym\u011bn\u00edte p\u00e1r surovin, a m\u00e1te hotovo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casem si nejsp\u00ed\u0161 tak\u00e9 v\u0161imnete, \u017ee <strong>n\u011bkter\u00e9 potraviny maj\u00ed dost podobn\u00e9 hodnoty a m\u016f\u017eete je mezi sebou dle pot\u0159eby vym\u011b\u0148ovat. <\/strong>Plat\u00ed to nap\u0159\u00edklad pro r\u016fzn\u00e9 druhy olej\u016f (olivov\u00fd, \u0159epkov\u00fd, <a href=\"https:\/\/gymbeam.cz\/bio-panensky-avokadovy-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">avok\u00e1dov\u00fd<\/a>), obilovin (r\u00fd\u017ee, <a href=\"https:\/\/gymbeam.cz\/celozrnny-psenicny-bulgur-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus<\/a>) nebo pe\u010diva (\u017eitn\u00fd nebo p\u0161eni\u010dn\u00fd celozrnn\u00fd chl\u00e9b). Chytr\u00fdm tahem je tak\u00e9 ulo\u017een\u00ed obl\u00edben\u00fdch j\u00eddel, kter\u00e1 se v\u00e1m v j\u00eddeln\u00ed\u010dku \u010dasto opakuj\u00ed. Kdy\u017e nap\u0159\u00edklad pravideln\u011b sn\u00edd\u00e1te ka\u0161i se stejn\u00fdmi ingrediencemi, ulo\u017ete si ji a pak zad\u00e1vejte jako cel\u00e9 j\u00eddlo. [2, 5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg\" alt=\"Zapisov\u00e1n\u00ed  do kalorick\u00fdch tabulek\" class=\"wp-image-521030\" title=\"Zapisov\u00e1n\u00ed  do kalorick\u00fdch tabulek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"priprava-jidla\">7. Napl\u00e1novan\u00e9 j\u00eddlo si chystejte dop\u0159edu<\/h3>\n\n\n\n<p>Kdy\u017e u\u017e m\u00e1te napl\u00e1nov\u00e1no a nakoupeno na dal\u0161\u00ed dny, nezb\u00fdv\u00e1 nic jin\u00e9ho, ne\u017e vz\u00edt kuchy\u0148skou v\u00e1hu a pustit se do va\u0159en\u00ed. J\u00eddlo si samoz\u0159ejm\u011b m\u016f\u017eete chystat rovnou v dan\u00fd den, ale m\u016f\u017ee se st\u00e1t, \u017ee nebudete m\u00edt \u010das nebo chu\u0165 va\u0159it. Pak t\u0159eba kv\u016fli lenosti s\u00e1hnete po n\u011bjak\u00e9m polotovaru, kter\u00fd v\u00e1m do tabulek u\u017e tak dob\u0159e nezapadne. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslete na to, \u017ee <strong>p\u0159edem p\u0159ipraven\u00e9 j\u00eddlo je 50 % \u00fasp\u011bchu. <\/strong>Vyu\u017eijte i toho, \u017ee se v\u00e1m n\u011bjak\u00fd pokrm v j\u00eddeln\u00ed\u010dku opakuje. Uva\u0159te si rovnou v\u00edce porc\u00ed najednou a pak j\u00eddlo pom\u011brov\u011b rozd\u011blte do <a href=\"https:\/\/gymbeam.cz\/sklenena-doza-na-jidlo-1050-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krabi\u010dek<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se stane, \u017ee b\u011bhem dne dostanete chu\u0165 na n\u011bco jin\u00e9ho, jednodu\u0161e si pokrm v aplikaci vym\u011b\u0148te a p\u0159\u00edpadn\u011b upravte tak\u00e9 ostatn\u00ed j\u00eddla, aby v\u00e1m celkov\u00fd energetick\u00fd p\u0159\u00edjem p\u0159ibli\u017en\u011b sed\u011bl.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy na krabi\u010dkov\u00e1n\u00ed a p\u0159\u00edpravu j\u00eddla dop\u0159edu najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-na-efektivni-pripravu-jidel-a-krabickovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak na efektivn\u00ed p\u0159\u00edpravu j\u00eddel a krabi\u010dkov\u00e1n\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"flexibilita-v-jidelnicku\">8. Nesna\u017ete se o dokonalost<\/h3>\n\n\n\n<p>Do celkov\u00e9 \u00fapravy j\u00eddeln\u00ed\u010dku b\u011b\u017ete s t\u00edm, \u017ee nejsp\u00ed\u0161 ne ka\u017ed\u00fd den v\u00e1m v\u0161e vyjde na gram nebo kalorii p\u0159esn\u011b. Dokonal\u00fd j\u00eddeln\u00ed\u010dek neexistuje u\u017e z toho d\u016fvodu, \u017ee hodnoty potravin v aplikac\u00edch nemus\u00ed b\u00fdt v\u017edy spr\u00e1vn\u00e9. Krom\u011b toho <strong>sami \u010dasem p\u0159ijdete na to, \u017ee si m\u016f\u017eete dovolit ur\u010ditou flexibilitu.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e si d\u00e1te t\u0159eba v\u011bt\u0161\u00ed odpoledn\u00ed sva\u010dinu, ne\u017e bylo v pl\u00e1nu, o to si zmen\u0161\u00edte porci ve\u010de\u0159e a do celodenn\u00edch hodnot se bez probl\u00e9m\u016f vlezete. A pokud jednou za \u010das c\u00edlov\u00e9 hodnoty p\u0159es\u00e1hnete, taky se nic ned\u011bje. V\u011bt\u0161in\u011b lidem zpravidla sta\u010d\u00ed dlouhodob\u011b pl\u00e1n dodr\u017eovat na 80\u201390 % a i tak v\u00fdsledky p\u0159ijdou. D\u016fle\u017eit\u00e1 je konzistentnost a ne dokonalost. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ani <strong>skladba va\u0161eho j\u00eddeln\u00ed\u010dku nemus\u00ed b\u00fdt jak z magaz\u00ednu o zdrav\u00e9 v\u00fd\u017eiv\u011b.<\/strong> Jednou za \u010das si klidn\u011b napl\u00e1nujte n\u011bjakou obl\u00edbenou sladkost nebo slanou pochoutku t\u0159eba m\u00edsto sva\u010diny. Kdy\u017e se v\u00e1m poda\u0159\u00ed zbytek j\u00eddeln\u00ed\u010dku upravit tak, aby v\u00e1m za den sed\u011bly makra, m\u00e1te vyhr\u00e1no. Lidem, kte\u0159\u00ed nab\u00edraj\u00ed nebo maj\u00ed obecn\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem energie, se t\u011bchto potravin do j\u00eddeln\u00ed\u010dku vejde o n\u011bco v\u00edce. <strong>St\u00e1le se ale dr\u017ete pravidla 80\/20, <\/strong>kdy 80% pod\u00edl j\u00eddeln\u00ed\u010dku tvo\u0159\u00ed z\u00e1kladn\u00ed, minim\u00e1ln\u011b pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a 20 % n\u011bjak\u00e9 sladkosti, chipsy, fast food, pizza a dal\u0161\u00ed pochutiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, na kter\u00e9 potraviny si d\u00e1t p\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku pozor, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 tip\u016f, jak omezit vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a j\u00edst zdrav\u011bji.<\/strong><\/a><\/p>\n<\/div>\n<\/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=\"kontrolni-vazeni\">9. Prove\u010fte kontroln\u00ed m\u011b\u0159en\u00ed a j\u00eddeln\u00ed\u010dek dle pot\u0159eby upravte<\/h3>\n\n\n\n<p>Po dvou t\u00fddnech dodr\u017eov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku<strong> je \u010das na prvn\u00ed kontroln\u00ed m\u011b\u0159en\u00ed a zhodnocen\u00ed, jak v\u00e1m nov\u00fd stravovac\u00ed re\u017eim vyhovuje. <\/strong>Op\u011bt se zva\u017ete, zm\u011b\u0159te t\u011blesn\u00e9 m\u00edry a vyfo\u0165te za stejn\u00fdch podm\u00ednek jako v p\u0159\u00edpad\u011b prvn\u00edho m\u011b\u0159en\u00ed.&nbsp;<\/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\">Kontroln\u00ed v\u00fdsledky Petry:<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fd\u0161ka:<\/strong> 173 cm<\/li>\n\n\n\n<li><strong>Hmotnost:<\/strong> 79 kg<\/li>\n\n\n\n<li><strong>Obvod pasu:<\/strong> 80 cm<\/li>\n\n\n\n<li><strong>Obvod bok\u016f:<\/strong> 105 cm<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Petra po 2 t\u00fddnech zhubla 1 kg, co\u017e odpov\u00edd\u00e1 zdrav\u00e9 rychlosti hubnut\u00ed, tedy 0,5 kg za t\u00fdden. Na j\u00eddeln\u00ed\u010dku se c\u00edt\u00ed dob\u0159e, n\u011bkdy by ji v\u0161ak vyhovovaly o n\u011bco men\u0161\u00ed porce sacharid\u016f. Proto se rozhodla na dal\u0161\u00ed 2 t\u00fddny sn\u00ed\u017eit p\u0159\u00edjem o 250 kcal, kter\u00e9 ubere pr\u00e1v\u011b na sacharidech. Pot\u00e9 zase po 2 t\u00fddnech sv\u016fj progres zhodnot\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I pro v\u00e1s plat\u00ed, \u017ee si m\u016f\u017eete j\u00eddeln\u00ed\u010dek lehce upravit. Po 2 t\u00fddnech se sice nedaj\u00ed \u010dekat \u017e\u00e1dn\u00e9 velk\u00e9 zm\u011bny, ale t\u0159eba na centimetrech v r\u00e1mci t\u011blesn\u00fdch obvod\u016f u\u017e by se n\u011bco mohlo projevit. Dejte si ale pozor, abyste si neubrali nebo nep\u0159idali moc a nevrhali se do extr\u00e9mu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak si j\u00eddeln\u00ed\u010dek upravit?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokud chcete hubnout, ale zat\u00edm v\u00e1m kila ani centimetry neub\u00fdvaj\u00ed, zkuste <strong>sn\u00ed\u017eit energetick\u00fd p\u0159\u00edjem o 250 kcal.&nbsp;<\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00edm c\u00edlem nab\u00edr\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti a tak\u00e9 zat\u00edm nepozorujete \u017e\u00e1dn\u00e9 zm\u011bny,<strong> m\u016f\u017eete zkusit p\u0159idat 250 kcal.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zm\u00edn\u011bn\u00fdch 250 kcal m\u016f\u017eete ubrat\/p\u0159idat rovnom\u011brn\u011b na v\u0161ech \u017eivin\u00e1ch nebo je\u0161t\u011b zam\u00edchat s jejich pom\u011brem. P\u0159\u00edjem b\u00edlkovin v\u0161ak zachovejte stejn\u00fd. Zv\u00fd\u0161it, nebo sn\u00ed\u017eit tak m\u016f\u017eete obsah sacharid\u016f nebo tuk\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A jak p\u0159epo\u010d\u00edtat 250 kcal na gramy tuk\u016f nebo sacharid\u016f?<\/strong> Sta\u010d\u00ed v\u011bd\u011bt, \u017ee 1 g sacharid\u016f (i b\u00edlkovin) m\u00e1 energetickou hodnotu p\u0159ibli\u017en\u011b 4 kcal a 1 g tuk\u016f cca 9 kcal.&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>250 kcal = 62,5 g sacharid\u016f&nbsp;<\/li>\n\n\n\n<li>250 kcal = 27,8 g tuk\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku v aplikaci si z\u00e1rove\u0148 m\u016f\u017eete s \u010d\u00edsly lehce hr\u00e1t. Zkuste nap\u0159\u00edklad <strong>o p\u00e1r gram\u016f zv\u00fd\u0161it p\u0159\u00edjem tuk\u016f a o to zase ubrat sacharidy, nebo naopak.<\/strong> D\u00edky tomu m\u016f\u017eete \u010dasem p\u0159ij\u00edt na to, jak\u00fd pom\u011br makro\u017eivin v\u00e1m nejl\u00e9pe vyhovuje. St\u00e1le ale myslete na to, aby v\u00e1m na konci dne vy\u0161el stejn\u00fd energetick\u00fd p\u0159\u00edjem. Pot\u00e9, co j\u00eddeln\u00ed\u010dek uprav\u00edte, se za dal\u0161\u00ed 2\u20133 t\u00fddny op\u011bt zva\u017ete a zm\u011b\u0159te. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m st\u00e1le nem\u011bn\u00ed v\u00e1ha, mo\u017en\u00e1 na to bude m\u00edt vliv i jin\u00fd faktor. Co v\u0161e m\u016f\u017ee zp\u016fsobit kol\u00eds\u00e1n\u00ed v\u00e1hy, se dozv\u00edte z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg\" alt=\"Jak si p\u0159izp\u016fsobit j\u00eddeln\u00ed\u010dek?\" class=\"wp-image-521065\" title=\"Jak si p\u0159izp\u016fsobit j\u00eddeln\u00ed\u010dek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vyuziti-ai\">10. Vyu\u017eijte um\u011blou inteligenci (AI)<\/h3>\n\n\n\n<p>U\u017e jste se sezn\u00e1mili s chatGPT nebo jin\u00fdm AI n\u00e1strojem? Pokud ano, nejsp\u00ed\u0161 v\u00e1s nep\u0159ekvap\u00ed, \u017ee v\u00e1m pom\u016f\u017ee i s j\u00eddeln\u00ed\u010dkem. Kdy\u017e budete pot\u0159ebovat <strong>inspiraci na nov\u00e1 j\u00eddla, <\/strong>sta\u010d\u00ed do chatovac\u00edho pole napsat, \u017ee pot\u0159ebujete poradit, jak\u00e9 zdrav\u00e9 j\u00eddlo by se dalo p\u0159ipravit nap\u0159\u00edklad z ku\u0159ec\u00edho masa, cukety, raj\u010dat a dal\u0161\u00edch surovin dle va\u0161eho v\u00fdb\u011bru. Za chvilku z\u00edsk\u00e1te des\u00edtky recept\u016f, kter\u00e9 m\u016f\u017eete vyzkou\u0161et.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak se m\u016f\u017eete zeptat na <strong>seznam <a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/\" target=\"_blank\" aria-label=\"fitness recept\u016f (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness recept\u016f<\/a> na hubnut\u00ed <\/strong>nebo <strong>potravin s vysok\u00fdm obsahem b\u00edlkovin<\/strong>. Mo\u017enost\u00ed, jak um\u011blou inteligenci v tomto sm\u011bru vyu\u017e\u00edt, existuje cel\u00e1 \u0159ada. Klidn\u011b ji pou\u017eijte i p\u0159i v\u00fdpo\u010dtech, jen dejte pozor na to, aby v\u00e1\u0161 dotaz byl v\u017edy jasn\u00fd a co nejkonkr\u00e9tn\u011bj\u0161\u00ed.<\/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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg\" alt=\"J\u00eddeln\u00ed\u010dek podle um\u011bl\u00e9 inteligence\" class=\"wp-image-521081\" title=\"J\u00eddeln\u00ed\u010dek podle um\u011bl\u00e9 inteligence\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zdravy-pristup\">11. Nebu\u010fte po\u0159\u00e1d v diet\u011b<\/h3>\n\n\n\n<p>Hubnut\u00ed i zdrav\u00e9 nab\u00edr\u00e1n\u00ed je b\u011bhem na dlouhou tra\u0165 s c\u00edlem, kter\u00fd \u010dasto b\u00fdv\u00e1 v nedohlednu. D\u016fle\u017eit\u00e9 je si ale uv\u011bdomit, \u017ee jednou budete muset tu tra\u0165 opustit a na chv\u00edli p\u0159estat z\u00e1vodit. Zejm\u00e9na v p\u0159\u00edpad\u011b hubnut\u00ed nen\u00ed dobr\u00fd n\u00e1pad z\u016fst\u00e1vat t\u0159eba rok v kalorick\u00e9m deficitu.<strong> M\u016f\u017ee to negativn\u011b ovlivnit metabolismus a tak\u00e9 hormon\u00e1ln\u00ed zdrav\u00ed. <\/strong>Proto si t\u0159eba po t\u0159ech m\u011bs\u00edc\u00edch nasa\u010fte udr\u017eovac\u00ed p\u0159\u00edjem, kter\u00fd si tak\u00e9 spo\u010d\u00edt\u00e1te v na\u0161\u00ed online kalkula\u010dce nebo jej u\u017e \u010dasem budete v\u011bd\u011bt d\u00edky sledov\u00e1n\u00ed sama sebe. A pokud budete cht\u00edt dal\u0161\u00ed progres, m\u016f\u017eete zase po p\u00e1r m\u011bs\u00edc\u00edch nasadit dietu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednou za \u010das tak\u00e9 nen\u00ed \u0161patn\u00e9 t\u0159eba na den, dva <strong>odlo\u017eit kuchy\u0148skou v\u00e1hu i aplikaci na po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a trochu se od t\u011bch v\u0161ech \u010d\u00edsel odprostit<\/strong>. D\u00edky tomu si p\u0159ipomenete, \u017ee j\u00eddlo nen\u00ed jen o kalori\u00edch a makrech, ale tak\u00e9 o chuti, v\u016fni a sd\u00edlen\u00ed chvil pohody s va\u0161imi bl\u00edzk\u00fdmi.<\/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_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00edky n\u00e1vodu z dne\u0161n\u00edho \u010dl\u00e1nku jste se dozv\u011bd\u011bli, jak si vytvo\u0159it j\u00eddeln\u00ed\u010dek na hubnut\u00ed, p\u0159ib\u00edr\u00e1n\u00ed i udr\u017een\u00ed dobr\u00e9 kondice podle hodnot z online kalkula\u010dky. Kdy\u017e se v\u00e1m ho \u010dasem poda\u0159\u00ed <strong>p\u0159izp\u016fsobit nejen sv\u00e9mu c\u00edli, ale tak\u00e9 preferenc\u00edm ve stravov\u00e1n\u00ed, m\u00e1te vyhr\u00e1no. <\/strong>Nejlep\u0161\u00edch v\u00fdsledk\u016f v\u0161ak dos\u00e1hnete pomoc\u00ed komplexn\u00edho p\u0159\u00edstupu, do kter\u00e9ho pat\u0159\u00ed tak\u00e9 pravideln\u00e9 cvi\u010den\u00ed, dostate\u010dn\u00e1 regenerace a kvalitn\u00ed sp\u00e1nek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a p\u0159inesl nov\u00e9, praktick\u00e9 informace, sd\u00edlejte ho i se sv\u00fdmi zn\u00e1m\u00fdmi. Jist\u011b tak\u00e9 ocen\u00ed tipy, jak si vytvo\u0159it j\u00eddeln\u00ed\u010dek na m\u00edru.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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>Spo\u010d\u00edtali jste si v online kalkula\u010dce, kolik j\u00edst kalori\u00ed i makro\u017eivin, ale nev\u00edte, jak z toho vytvo\u0159it j\u00eddeln\u00ed\u010dek? Porad\u00ed v\u00e1m s t\u00edm dne\u0161n\u00ed \u010dl\u00e1nek, ve kter\u00e9m najdete kompletn\u00ed n\u00e1vod na sestaven\u00ed j\u00eddeln\u00ed\u010dku na m\u00edru. <\/p>\n","protected":false},"author":129,"featured_media":520961,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":"[]"},"categories":[32],"tags":[6369,6669,6837,7185],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-520912","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-jidelnicek","10":"tag-makroziviny-cs","11":"tag-rust-svalove-hmoty","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>J\u00eddeln\u00ed\u010dek na m\u00edru: Kompletn\u00ed n\u00e1vod, jak si napl\u00e1novat stravu podle kalori\u00ed a maker - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak si vytvo\u0159it j\u00eddeln\u00ed\u010dek na hubnut\u00ed, r\u016fst sval\u016f nebo udr\u017een\u00ed kondice a po\u010d\u00edtat kalorie i makro\u017eiviny? 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