{"id":522378,"date":"2024-01-15T08:56:07","date_gmt":"2024-01-15T07:56:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=522378"},"modified":"2024-02-02T07:39:08","modified_gmt":"2024-02-02T06:39:08","slug":"jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/","title":{"rendered":"Jed\u00e1lni\u010dek na mieru: Kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier"},"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\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/#Je_jedalnicek_zostaveny_podla_kalkulacky_na_vypocet_kalorii_a_makrozivin_vhodny_pre_vsetkych\" title=\"Je jed\u00e1lni\u010dek zostaven\u00fd pod\u013ea kalkula\u010dky na v\u00fdpo\u010det kal\u00f3ri\u00ed a makro\u017eiv\u00edn vhodn\u00fd pre v\u0161etk\u00fdch?\">Je jed\u00e1lni\u010dek zostaven\u00fd pod\u013ea kalkula\u010dky na v\u00fdpo\u010det kal\u00f3ri\u00ed a makro\u017eiv\u00edn vhodn\u00fd pre v\u0161etk\u00fdch?<\/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\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/#11_krokov_na_vytvorenie_jedalnicka_na_mieru_podla_kalorickej_kalkulacky\" title=\"11 krokov na vytvorenie jed\u00e1lni\u010dka na mieru pod\u013ea kalorickej kalkula\u010dky\">11 krokov na vytvorenie jed\u00e1lni\u010dka na mieru pod\u013ea kalorickej 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.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ci u\u017e je va\u0161\u00edm cie\u013eom chudnutie, rast svalovej hmoty alebo udr\u017eovanie kond\u00edcie, spr\u00e1vne zostaven\u00fd jed\u00e1lni\u010dek patr\u00ed medzi hlavn\u00e9 faktory \u00faspechu. Prv\u00fdm krokom je optim\u00e1lne nastaven\u00fd <strong>pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn.<\/strong> Nechcete predsa po\u010das di\u00e9ty hladova\u0165 alebo sa c\u00edti\u0165 st\u00e1le extr\u00e9mne prejeden\u00ed pri naberan\u00ed svalov. V tomto oh\u013eade je d\u00f4le\u017eit\u00e9 n\u00e1js\u0165 <strong>zlat\u00fd stred energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn,<\/strong> ktor\u00fd pre v\u00e1s bude dlhodobo udr\u017eate\u013en\u00fd a z\u00e1rove\u0148 prinesie v\u00fdsledky. To m\u00f4\u017eete zisti\u0165 r\u00f4znymi rovnicami alebo vyu\u017ei\u0165 online n\u00e1stroje, ako je napr\u00edklad na\u0161a online kalkula\u010dka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No \u00e1no, ale \u010do robi\u0165 potom, ke\u010f zist\u00edme, ko\u013eko energie a jednotliv\u00fdch makro\u017eiv\u00edn by sme mali prij\u00edma\u0165? S t\u00fdm, ako si pod\u013ea vypo\u010d\u00edtan\u00fdch \u00fadajov vytvori\u0165 jed\u00e1lni\u010dek na mieru, v\u00e1m pom\u00f4\u017ee dne\u0161n\u00fd \u010dl\u00e1nok.<\/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 rozoberieme nasleduj\u00face kroky tvorby jed\u00e1lni\u010dka:<\/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=\"#ziskanie-informacii\" style=\"border-radius:0px\">Z\u00edskanie inform\u00e1ci\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 kal\u00f3ri\u00ed a makro\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=\"#rozvrhnutie-jedalnicka\" style=\"border-radius:0px\">Rozvrhnutie jed\u00e1lni\u010dka<\/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=\"#planovanie-jedal\" style=\"border-radius:0px\">Pl\u00e1novanie jed\u00e1l<\/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=\"#zadanie-do-aplikacie\" style=\"border-radius:0px\">Zadanie do aplik\u00e1cie<\/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=\"#zapisovanie-jedalnicka\" style=\"border-radius:0px\">Zapisovanie jed\u00e1lni\u010dka<\/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-jedla\" style=\"border-radius:0px\">Pr\u00edprava jedla<\/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-jedalnicku\" style=\"border-radius:0px\">Flexibilita v jed\u00e1lni\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=\"#kontrolne-vazenie\" style=\"border-radius:0px\">Kontroln\u00e9 v\u00e1\u017eenie<\/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=\"#vyuzitie-ai\" style=\"border-radius:0px\">Vyu\u017eitie 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 pr\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_jedalnicek_zostaveny_podla_kalkulacky_na_vypocet_kalorii_a_makrozivin_vhodny_pre_vsetkych\"><\/span>Je jed\u00e1lni\u010dek zostaven\u00fd pod\u013ea kalkula\u010dky na v\u00fdpo\u010det kal\u00f3ri\u00ed a makro\u017eiv\u00edn vhodn\u00fd pre v\u0161etk\u00fdch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn spo\u010d\u00edta, ko\u013eko by ste mali jes\u0165 s oh\u013eadom na v\u00e1\u0161 cie\u013e, \u0161portov\u00fa aktivitu, telesn\u00e9 parametre aj \u017eivotn\u00fd \u0161t\u00fdl. <strong>Funguje na z\u00e1klade presn\u00fdch v\u00fdpo\u010dtov, ale z\u00e1rove\u0148 nepozn\u00e1 va\u0161u stravovaciu hist\u00f3riu, <a href=\"https:\/\/gymbeam.sk\/blog\/ako-genetika-ovplyvnuje-rast-svalov-a-sily-domace-dna-testy-pomozu-odhalit-naturalny-potencial\/\">genetiku<\/a> ani hormon\u00e1lne zdravie.<\/strong> To s\u00fa toti\u017e faktory, ktor\u00e9 maj\u00fa na chudnutie aj priberanie svalovej hmoty taktie\u017e vplyv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niekto m\u00f4\u017ee ma\u0165 napr\u00edklad po rokoch pr\u00edsneho di\u00e9tovania adaptovan\u00fd metabolizmus na ni\u017e\u0161\u00ed energetick\u00fd pr\u00edjem, \u010do je \u010dasto ozna\u010dovan\u00e9 ako spomalen\u00fd metabolizmus. Na vypo\u010d\u00edtan\u00fdch makr\u00e1ch sa potom nebude dia\u0165 ni\u010d, alebo v\u00fdsledky nebud\u00fa tak\u00e9, ak\u00e9 si predstavujete. Preto je d\u00f4le\u017eit\u00e9 <strong>v\u00fdsledn\u00e9 makr\u00e1 z kalkula\u010dky bra\u0165 sk\u00f4r ako tak\u00fd odrazov\u00fd most\u00edk.<\/strong> Pokia\u013e neprin\u00e1\u0161aj\u00fa v\u00fdsledky, je potrebn\u00e9 sa s nimi tak trochu hra\u0165, postupne upravova\u0165 a sk\u00fa\u0161a\u0165, \u010do komu sed\u00ed. V pr\u00edpade, \u017ee st\u00e1le nebudete dosahova\u0165 progres, urob\u00edte najlep\u0161ie, ke\u010f vyh\u013ead\u00e1te nutri\u010dn\u00e9ho terapeuta alebo in\u00e9ho odborn\u00edka na v\u00fd\u017eivu. Ten v\u00e1m na z\u00e1klade sk\u00fasenost\u00ed porad\u00ed najlep\u0161ie. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ci u\u017e je va\u0161\u00edm cie\u013eom zn\u00ed\u017eenie hmotnosti, alebo rast svalovej hmoty, berte do \u00favahy aj to, \u017ee na v\u00fdsledky nem\u00e1 vplyv len strava. <strong>D\u00f4le\u017eit\u00fa \u00falohu zohr\u00e1va aj cvi\u010denie, genetick\u00e1 v\u00fdbava, hormon\u00e1lne prostredie organizmu, kvalita <a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\">sp\u00e1nku<\/a> alebo zvl\u00e1danie stresu.<\/strong> Rovnako tak po\u010d\u00edtajte s t\u00fdm, \u017ee nov\u00fd jed\u00e1lni\u010dek je potrebn\u00e9 dodr\u017eiava\u0165 dlhodobo a ne\u010daka\u0165, \u017ee schudnete 10 kg za 10 dn\u00ed. V\u0161etko stoj\u00ed nejak\u00fd \u010das a trpezlivos\u0165. To plat\u00ed aj v pr\u00edpade, \u017ee chceme dosiahnu\u0165 trval\u00e9 a dlhodobo udr\u017eate\u013en\u00e9 v\u00fdsledky.<\/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>Pokia\u013e sa p\u00fa\u0161\u0165ate do chudnutia a zauj\u00edma v\u00e1s, na \u010do si pri tom da\u0165 pozor a ktor\u00fdm chyb\u00e1m sa pr\u00edpadne vyhn\u00fa\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-veci-ktore-musite-vediet-predtym-ako-zacnete-chudnut\/\"><strong>10 vec\u00ed, ktor\u00e9 mus\u00edte vedie\u0165, ne\u017e za\u010dnete chudn\u00fa\u0165.<\/strong><\/a><\/li>\n\n\n\n<li>Ke\u010f sa sna\u017e\u00edte nabra\u0165 svalov\u00fa hmotu, nemal by v\u00e1m zase unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\"><strong>10 v\u00fd\u017eivov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov.<\/strong><\/a><\/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=\"Ako si zostavi\u0165 jed\u00e1lni\u010dek na mieru?\" class=\"wp-image-520913\" title=\"Ako si zostavi\u0165 jed\u00e1lni\u010dek na mieru?\" 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_krokov_na_vytvorenie_jedalnicka_na_mieru_podla_kalorickej_kalkulacky\"><\/span>11 krokov na vytvorenie jed\u00e1lni\u010dka na mieru pod\u013ea kalorickej kalkula\u010dky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre \u010do najlep\u0161ie pochopenie jednotliv\u00fdch krokov si ich uk\u00e1\u017eeme na konkr\u00e9tnom pr\u00edklade Petry, ktor\u00e1 si dala za cie\u013e schudn\u00fa\u0165 10 kg a spevni\u0165 telo. <strong>Petra m\u00e1 31 rokov a pracuje ako u\u010dite\u013eka<\/strong> matematiky na z\u00e1kladnej \u0161kole. Pred p\u00e1r mesiacmi za\u010dala chodi\u0165 <strong>raz t\u00fd\u017edenne s kamar\u00e1tkou na squash a dvakr\u00e1t t\u00fd\u017edenne cvi\u010di\u0165 do posil\u0148ovne,<\/strong> kde sa venuje tr\u00e9ningu cel\u00e9ho tela \u2013 tzv. full body. Samotn\u00fdm pohybom sa jej podarilo schudn\u00fa\u0165 3 kg, ale p\u00e1r t\u00fd\u017ed\u0148ov sa u\u017e v\u00e1ha neh\u00fdbe. Preto sa rozhodla urobi\u0165 nie\u010do aj so svojim jed\u00e1lni\u010dkom.<\/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=\"ziskanie-informacii\">1. Odv\u00e1\u017ete sa a zmerajte si va\u0161e telesn\u00e9 miery<\/h3>\n\n\n\n<p>E\u0161te pred t\u00fdm, ne\u017e za\u010dnete robi\u0165 ak\u00e9ko\u013evek zmeny v jed\u00e1lni\u010dku, <strong>zaznamenajte si svoju \u0161tartovaciu poz\u00edciu.<\/strong> Najprv sa r\u00e1no nala\u010dno len v spodnej bielizni odv\u00e1\u017ete. Odoberte si aj miery v p\u00e1se a cez boky. Ak chcete, m\u00f4\u017eete sledova\u0165 aj viac telesn\u00fdch parti\u00ed, ako je obvod pa\u017e\u00ed, brucha, stehien \u010di l\u00fdtok. Tie\u017e sa m\u00f4\u017eete rovno vyfoti\u0165 na nejakom dobre osvetlenom mieste spredu a zboku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E\u0161te presnej\u0161ie v\u00fdsledky z\u00edskate, ke\u010f si z\u00e1jdete na meranie pr\u00edstrojom InBody, ktor\u00fd vykon\u00e1 podrobnej\u0161iu anal\u00fdzu zlo\u017eenia cel\u00e9ho tela za v\u00e1s. Tak zist\u00edte celkov\u00e9 mno\u017estvo telesn\u00e9ho tuku a svalovej hmoty. A pokia\u013e patr\u00edte k t\u00fdm, ktor\u00ed si na v\u0161etko najrad\u0161ej pr\u00eddu sami, vysk\u00fa\u0161a\u0165 m\u00f4\u017eete meranie telesn\u00e9ho tuku pomocou <a href=\"https:\/\/gymbeam.sk\/tukovy-kaliper-gymbeam.html\">kaliperu<\/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\">Petra m\u00e1 aktu\u00e1lne tieto miery:<\/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>Hmotnos\u0165:<\/strong> 80 kg<\/li>\n\n\n\n<li><strong>Obvod p\u00e1su:<\/strong> 81 cm<\/li>\n\n\n\n<li><strong>Obvod bokov:<\/strong> 106 cm<\/li>\n\n\n\n<li><strong>Percento telesn\u00e9ho tuku (meranie 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\u00edtajte si vhodn\u00fd pr\u00edjem energie a makro\u017eiv\u00edn pod\u013ea v\u00e1\u0161ho cie\u013ea<\/h3>\n\n\n\n<p>Zadajte do <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\">kalkula\u010dky <\/a>v\u0161etky potrebn\u00e9 inform\u00e1cie. <strong>\u010c\u00edm presnej\u0161ie \u00fadaje poskytnete, t\u00fdm bude aj v\u00fdsledok spo\u013eahlivej\u0161\u00ed.<\/strong> Okrem veku, v\u00fd\u0161ky a telesnej hmotnosti je <strong>potrebn\u00e9 zada\u0165 aj \u00fadaje o n\u00e1ro\u010dnosti v\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu a \u0161portov\u00e9 aktivity <\/strong>v priebehu cel\u00e9ho t\u00fd\u017ed\u0148a. Zadajte aj <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-percent-telesneho-tuku-musime-mat-aby-sme-videli-brusne-svaly\/\">percento telesn\u00e9ho tuku<\/a>, pokia\u013e ho pozn\u00e1te. V\u010faka tomu m\u00f4\u017ee by\u0165 kone\u010dn\u00fd v\u00fdsledok o nie\u010do presnej\u0161\u00ed.<\/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\">Zadanie vstupn\u00fdch inform\u00e1ci\u00ed do kalkula\u010dky<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Petra m\u00e1 za cie\u013e redukova\u0165 telesn\u00fa hmotnos\u0165, tak\u017ee si z 3 pon\u00fakan\u00fdch mo\u017enost\u00ed v podobe chudnutia, udr\u017eania dobrej kond\u00edcie a v\u00e1hy alebo naberania, vybrala pr\u00e1ve schudn\u00fa\u0165.<\/li>\n\n\n\n<li>Pracuje ako u\u010dite\u013eka, \u010do zodpoved\u00e1 povahe \u013eahko akt\u00edvneho zamestnania.<\/li>\n\n\n\n<li>Cvi\u010d\u00ed silovo celkom 2,5 hodiny a 1 hodinu t\u00fd\u017edenne rob\u00ed raketov\u00fd \u0161port.<\/li>\n\n\n\n<li><strong>V\u00fdsledok: 2240 kcal\/d, 284 g <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\">sacharidov<\/a> (S), 136 g <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\">bielkov\u00edn<\/a> (B), 62 g <a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\">tukov<\/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>Pokia\u013e chcete do problematiky vhodn\u00e9ho pr\u00edjmu energie a makro\u017eiv\u00edn prenikn\u00fa\u0165 hlb\u0161ie, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie alebo naberanie svalov.<\/strong> <\/a>V\u010faka tomu v\u00e1m bude cel\u00fd proces v\u00fdpo\u010dtov jasnej\u0161\u00ed a s v\u00fdsledkom z online kalkula\u010dky sa v\u00e1m potom bude lep\u0161ie pracova\u0165.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"591\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/01\/Bez-nazvu-1124x591.png\" alt=\"\" class=\"wp-image-523832\" title=\"Kalorick\u00e1 kalkula\u010dka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Bez-nazvu-1124x591.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Bez-nazvu-400x210.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Bez-nazvu-1536x808.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Bez-nazvu.png 1567w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ak\u00e9 individu\u00e1lne odpor\u00fa\u010danie pr\u00edjmu energie a makro\u017eiv\u00edn z\u00edskala Petra?<\/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\">Mno\u017estvo gramov na de\u0148<p><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Percentu\u00e1lne zast\u00fapenie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Bielkoviny<\/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>Kal\u00f3rie&nbsp;<\/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>* T\u00e1to hodnota zodpoved\u00e1 mno\u017estvu 1,7 g na kg telesnej hmotnosti. Ide tak o vy\u0161\u0161\u00ed pr\u00edjem bielkov\u00edn, ktor\u00fd je potrebn\u00fd na regener\u00e1ciu svalovej hmoty po silovom tr\u00e9ningu. Z\u00e1rove\u0148 tak doch\u00e1dza k podpore udr\u017eania svalovej hmoty pri chudnut\u00ed. Po\u010das di\u00e9ty prispeje k ochrane svalov pred sp\u00e1len\u00edm na energiu a navod\u00ed vy\u0161\u0161\u00ed pocit s\u00fdtosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete dozvedie\u0165 viac o tom, pre\u010do s\u00fa bielkoviny d\u00f4le\u017eit\u00e9 pri chudnut\u00ed, budovan\u00ed svalov alebo pre \u0161portov\u00fd v\u00fdkon, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kedy-a-kolko-proteinov-prijat-pre-dosiahnutie-maximalnych-vysledkov\/\"><strong>Ko\u013eko bielkov\u00edn jes\u0165 pre rast svalov, chudnutie, podporu vytrvalostn\u00e9ho v\u00fdkonu alebo po\u010das tehotenstva?<\/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=\"Ako vypo\u010d\u00edta\u0165 energetick\u00fd pr\u00edjem?\" class=\"wp-image-520945\" title=\"Ako vypo\u010d\u00edta\u0165 energetick\u00fd pr\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=\"rozvrhnutie-jedalnicka\">3. Vytvorte si z\u00e1kladn\u00fa sch\u00e9mu jed\u00e1lni\u010dka<\/h3>\n\n\n\n<p>Najprv sa zamyslite nad va\u0161\u00edm stravovac\u00edm re\u017eimom. Odpovedzte si na tieto ot\u00e1zky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ko\u013ekokr\u00e1t denne v\u00e1m vyhovuje jes\u0165?<\/strong> Myslite na svoj ka\u017edodenn\u00fd re\u017eim vr\u00e1tane \u0161portu a \u010fal\u0161\u00edch aktiv\u00edt. Kedy m\u00e1te \u010das na jedlo? Ste zvyknut\u00ed desiatova\u0165, alebo preferujete len 3 ve\u013ek\u00e9 jedl\u00e1 denne? V kone\u010dnom d\u00f4sledku nie je rozhoduj\u00faci po\u010det jed\u00e1l, ale celkov\u00fd energetick\u00fd pr\u00edjem za de\u0148.<\/li>\n\n\n\n<li><strong>Sed\u00ed v\u00e1m lep\u0161ie pribli\u017ene rovnak\u00e1 porcia jedla na ra\u0148ajky, obed a ve\u010deru,<\/strong> alebo m\u00e1te rad\u0161ej napr\u00edklad v\u00e4\u010d\u0161\u00ed obed a o to men\u0161iu ve\u010deru?<\/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\u017eenie celodenn\u00e9ho pr\u00edjmu v percent\u00e1ch pod\u013ea po\u010dtu chodov<\/h4>\n\n\n\n<p>Po zodpovedan\u00ed v\u0161etk\u00fdch ot\u00e1zok si napr\u00edklad na papier <strong>nap\u00ed\u0161te v\u0161etky denn\u00e9 jedl\u00e1<\/strong> (ra\u0148ajky, desiata, obed&#8230;) a k tomu si ku ka\u017ed\u00e9mu jedlu v percent\u00e1ch nap\u00ed\u0161te, <strong>ak\u00fa ve\u013ek\u00fa \u010das\u0165 v\u00e1m z celkov\u00e9ho pr\u00edjmu vezme.<\/strong> Jednoducho si svojich 100 % rozde\u013ete do cel\u00e9ho d\u0148a pod\u013ea toho, ak\u00e9 ve\u013ek\u00e9 jedlo v\u00e1m v t\u00fa denn\u00fa dobu vyhovuje. V\u010faka tomu sa v\u00e1m potom <strong>bude \u013eah\u0161ie po\u010d\u00edta\u0165, ko\u013eko kal\u00f3ri\u00ed by ste mali pribli\u017ene v danom jedle zjes\u0165.<\/strong> In\u0161pir\u00e1ciu percentu\u00e1lneho rozdelenia energie do 3 \u2013 6 jed\u00e1l n\u00e1jdete v tabu\u013eke ni\u017e\u0161ie.<\/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\">Ako si rozvrhn\u00fa\u0165 celodenn\u00fd energetick\u00fd pr\u00edjem do d\u0148a?<\/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\">Ra\u0148ajky<\/th><th class=\"has-text-align-center\" data-align=\"center\">Dopolud\u0148aj\u0161ia desiata<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obed<\/th><th class=\"has-text-align-center\" data-align=\"center\">Popolud\u0148aj\u0161ia desiata<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/th><th class=\"has-text-align-center\" data-align=\"center\">2. ve\u010dera<\/th><\/tr><\/thead><tbody><tr><td><strong>3 jedl\u00e1<\/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 jedl\u00e1<\/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 jed\u00e1l<\/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 jed\u00e1l<\/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\u0161ej Petre vyhovuje jes\u0165 <strong>5x denne s t\u00fdm, \u017ee preferuje o nie\u010do v\u00e4\u010d\u0161iu popolud\u0148aj\u0161iu desiatu ako t\u00fa dopolud\u0148aj\u0161iu.<\/strong> Do z\u00e1tvoriek sme tak vypo\u010d\u00edtali, ko\u013eko energie a makro\u017eiv\u00edn to na dan\u00fd chod vych\u00e1dza. Petra tak m\u00e1 hodnoty, od ktor\u00fdch sa m\u00f4\u017ee odrazi\u0165 pri pl\u00e1novan\u00ed jednotliv\u00fdch jed\u00e1l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teraz si tie\u017e vezmite va\u0161e \u010d\u00edsla z kalkula\u010dky a vypo\u010d\u00edtajte svoje hodnoty pre ka\u017ed\u00e9 jedlo. Pre preh\u013eadnos\u0165 bude najlep\u0161ie, ke\u010f si urob\u00edte podobn\u00fa tabu\u013eku s va\u0161imi vypo\u010d\u00edtan\u00fdmi \u00fadajmi.<\/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\">Napr. 25 % z celkov\u00e9ho denn\u00e9ho pr\u00edjmu 2240 kcal, 284 g S, 136 g B, 62 g T spo\u010d\u00edtame 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>Bielkoviny: 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=\"Ako si napl\u00e1nova\u0165 jed\u00e1lni\u010dek?\" class=\"wp-image-520998\" title=\"Ako si napl\u00e1nova\u0165 jed\u00e1lni\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=\"planovanie-jedal\">4. Napl\u00e1nujte si konkr\u00e9tne jedl\u00e1<\/h3>\n\n\n\n<p>Teraz, ke\u010f u\u017e m\u00e1te vy aj Petra vypo\u010d\u00edtan\u00e9 hodnoty pre ka\u017ed\u00e9 jedlo, m\u00f4\u017eete si na chv\u00ed\u013eu odd\u00fdchnu\u0165 od matematiky. Napokon prich\u00e1dza ob\u013e\u00faben\u00e1 \u010das\u0165 v podobe pl\u00e1novania jed\u00e1l. Najprv si vezmite ceruzku, papier a zap\u00ed\u0161te si jedl\u00e1 na jeden de\u0148. Rad\u0161ej <strong>vo\u013ete \u010do najjednoduch\u0161ie pokrmy s mal\u00fdm po\u010dtom surov\u00edn, aby sa v\u00e1m nesk\u00f4r dobre zad\u00e1vali do aplik\u00e1cie.<\/strong> V\u0161etko si m\u00f4\u017eete u\u013eah\u010di\u0165 aj tak, \u017ee budete po\u010das t\u00fd\u017ed\u0148a strieda\u0165 len p\u00e1r druhov hlavn\u00fdch jed\u00e1l a desiat. Nemus\u00edte si tak l\u00e1ma\u0165 hlavu s vym\u00fd\u0161\u013ean\u00edm kreat\u00edvnych pokrmov na ka\u017ed\u00fd de\u0148. Jedl\u00e1 potom rozp\u00ed\u0161te na jednotliv\u00e9 suroviny podobne, ako m\u00e1me v tabu\u013eke ni\u017e\u0161ie. Dajte pri tom pozor, aby ste na nejak\u00fa kalorick\u00fa ingredienciu nezabudli. St\u00e1va sa to napr\u00edklad s olejom alebo dresingom do \u0161al\u00e1tu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si v\u0161etko nap\u00ed\u0161ete najsk\u00f4r na papier, bude to pre v\u00e1s zo za\u010diatku preh\u013eadnej\u0161ie ako v samotnej aplik\u00e1cii. Z\u00e1rove\u0148 si <strong>pod\u013ea tohto rozpisu m\u00f4\u017eete vytvori\u0165 n\u00e1kupn\u00fd zoznam.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pl\u00e1novan\u00ed jed\u00e1l <strong>myslite na pravidl\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\">zdrav\u00e9ho jed\u00e1lni\u010dka<\/a><\/strong>. Je d\u00f4le\u017eit\u00e9, aby ka\u017ed\u00e9 jedlo obsahovalo kvalitn\u00e9 zdroje makro\u017eiv\u00edn. Pri v\u00fdbere potrav\u00edn v\u0161ak tie\u017e <strong>vezmite do \u00favahy v\u00e1\u0161 cie\u013e.<\/strong> Ke\u010f sa sna\u017e\u00edte pribra\u0165, do energetick\u00e9ho pr\u00edjmu sa v\u00e1m zmestia aj napr\u00edklad tu\u010dnej\u0161ie druhy m\u00e4sa i mlie\u010dnych v\u00fdrobkov. Pokia\u013e naopak chudnete, vyberajte menej kalorickej\u0161ie zdroje, ktor\u00e9 v\u00e1m dodaj\u00fa potrebn\u00e9 bielkoviny, ale nezv\u00fd\u0161ia to\u013eko energetick\u00fd pr\u00edjem.<\/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 bielkov\u00edn:<\/strong> m\u00e4so, <a href=\"https:\/\/gymbeam.sk\/ryby\">ryby<\/a>, morsk\u00e9 plody, mlieko a mlie\u010dne v\u00fdrobky, <a href=\"https:\/\/gymbeam.sk\/vajicka\">vajcia<\/a>, <a href=\"https:\/\/gymbeam.sk\/strukoviny\">strukoviny<\/a> (hrach, fazu\u013ea, \u0161o\u0161ovica, c\u00edcer, edamame), <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\">tofu<\/a>, tempeh, seitan, <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\">srv\u00e1tkov\u00fd prote\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\">rastlinn\u00fd prote\u00edn<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje tuku:<\/strong> <a href=\"https:\/\/gymbeam.sk\/oleje\">oleje<\/a>, <a href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\">maslo<\/a>, rastlinn\u00e9 roztierate\u013en\u00e9 tuky, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\">orechy a semienka<\/a>, <a href=\"https:\/\/gymbeam.sk\/masla\">orechov\u00e9 masl\u00e1<\/a>, olivy, avok\u00e1do, <a href=\"https:\/\/gymbeam.sk\/horka-cokolada-90-gymbeam.html\">vysokopercentn\u00e1 \u010dokol\u00e1da<\/a>.<\/li>\n\n\n\n<li><strong>Zdroje sacharidov:<\/strong> <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\">celozrnn\u00e9 obilniny a cere\u00e1lie<\/a> (<a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\">ovsen\u00e9 vlo\u010dky<\/a>, <a href=\"https:\/\/gymbeam.sk\/muky\">m\u00faka<\/a>, <a href=\"https:\/\/gymbeam.sk\/ryza\">ry\u017ea<\/a>, <a href=\"https:\/\/gymbeam.sk\/cestoviny\">cestoviny<\/a>, <a href=\"https:\/\/gymbeam.sk\/celozrnny-psenicny-bulgur-gymbeam.html\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.sk\/quinoa\">quinoa<\/a>, poh\u00e1nka, <a href=\"https:\/\/gymbeam.sk\/kase\">ka\u0161a<\/a>), chlieb, ry\u017eov\u00e9 chleb\u00ed\u010dky, <a href=\"https:\/\/gymbeam.sk\/psenicna-tortilla-gymbeam.html\">tortilla<\/a>, zemiaky a bat\u00e1ty, strukoviny, <a href=\"https:\/\/gymbeam.sk\/med-gymbeam.html\">med<\/a>, a <a href=\"https:\/\/gymbeam.sk\/bio-datlovy-sirup-gymbeam.html\">sirupy<\/a>, <a href=\"https:\/\/gymbeam.sk\/xylit-1000-g-gymbeam.html\">xylitol<\/a> a \u010fal\u0161ie alternat\u00edvy cukru, <a href=\"https:\/\/gymbeam.sk\/susene-ovocie\">ovocie<\/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>In\u0161pir\u00e1ciu na tvorbu jed\u00e1lni\u010dka z\u00edskate aj z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/vzorovy-jedalnicek-a-krabickova-dieta-na-2000-kcal\/\"><strong>Vzorov\u00fd jed\u00e1lni\u010dek a krabi\u010dkov\u00e1 di\u00e9ta na 2000 kcal.<\/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\">Petra si napl\u00e1novala tieto jedl\u00e1:<\/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\">Jedlo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Suroviny<\/th><\/tr><\/thead><tbody><tr><td><strong>Ra\u0148ajky<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Prote\u00ednov\u00e1 ovsen\u00e1 ka\u0161a s ara\u0161idov\u00fdm maslom a ban\u00e1nom<\/td><td class=\"has-text-align-center\" data-align=\"center\">Srv\u00e1tkov\u00fd prote\u00edn, ovsen\u00e9 vlo\u010dky, ara\u0161idov\u00e9 maslo, ban\u00e1n<\/td><\/tr><tr><td><strong>Dopolud\u0148aj\u0161ia desiata<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u00e9cky jogurt, jablko, orechy<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gr\u00e9cky jogurt, jablko, ke\u0161u orechy<\/td><\/tr><tr><td><strong>Obed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ry\u017ea s pe\u010den\u00fdm kura\u0165om, zeleninov\u00fd \u0161al\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ry\u017ea, kuracie stehno, listov\u00fd \u0161al\u00e1t, paprika, paradajky, cibu\u013ea, olivov\u00fd olej<\/td><\/tr><tr><td><strong>Popolud\u0148aj\u0161ia desiata<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ra\u017en\u00fd chlieb s maslom, mor\u010dacou \u0161unkou a zeleninou<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ra\u017en\u00fd chlieb, maslo, mor\u010dacia \u0161unka, \u0161al\u00e1tov\u00e1 uhorka<\/td><\/tr><tr><td><strong>Ve\u010dera<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tortilla s tofu, zeleninou a jogurtov\u00fdm dresingom<\/td><td class=\"has-text-align-center\" data-align=\"center\">P\u0161eni\u010dn\u00e1 tortilla, tofu marinovan\u00e9, jogurt biely, olivov\u00fd olej, listov\u00fd \u0161al\u00e1t, paprika<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zadanie-do-aplikacie\">5. Napl\u00e1nujte si do aplik\u00e1cie prv\u00fd de\u0148<\/h3>\n\n\n\n<p>Teraz prich\u00e1dza chv\u00ed\u013ea, kedy si na pomoc <strong>vezmete aplik\u00e1ciu na zapisovanie jed\u00e1l,<\/strong> ako je napr\u00edklad MyFitnessPal, Lose It! alebo Kalorick\u00e9 tabu\u013eky. Do nich si z papiera prep\u00ed\u0161ete v\u00e1\u0161 napl\u00e1novan\u00fd jed\u00e1lni\u010dek. Pokia\u013e ste ich doteraz nevyu\u017e\u00edvali, bude pre v\u00e1s mo\u017eno n\u00e1ro\u010dnej\u0161ie sa v aplik\u00e1cii zorientova\u0165, ale verte, \u017ee sa s \u0148ou r\u00fdchlo nau\u010d\u00edte pracova\u0165 a zad\u00e1vanie v\u00e1m \u010dasom zaberie minimum \u010dasu.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>V aplik\u00e1cii si najsk\u00f4r vytvorte svoj \u00fa\u010det.<\/strong> Mo\u017eno v\u00e1m po zadan\u00ed cie\u013ea, v\u00fd\u0161ky a v\u00e1hy vypo\u010d\u00edta nejak\u00fd odpor\u00fa\u010dan\u00fd pr\u00edjem. Ten si ale upravte na hodnoty, ktor\u00e9 v\u00e1m vy\u0161li v na\u0161ej online kalkula\u010dke. Petra si tam teda zad\u00e1: 2240 kcal, 284 g S, 136 g B, 62 g T.<\/li>\n\n\n\n<li>Ak ste si nikdy nev\u00e1\u017eili jedlo a nem\u00e1te predstavu o tom, ko\u013eko gramov m\u00e1 va\u0161a be\u017en\u00e1 porcia pr\u00edlohy, pe\u010diva, m\u00e4sa alebo ara\u0161idov\u00e9ho masla, <strong>sk\u00faste si aspo\u0148 2 dni v\u00e1\u017ei\u0165 v\u0161etky potraviny (ide\u00e1lne v surovom stave), \u010do zjete.<\/strong> Potom ich rovno zapisujte do aplik\u00e1cie. Tieto dva dni jedzte norm\u00e1lne, zatia\u013e nerie\u0161te, \u010di v\u00e1m pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn sed\u00ed s cie\u013eov\u00fdmi \u00fadajmi. V\u010faka tomu budete zhruba vedie\u0165, ak\u00e9 ve\u013ek\u00e9 porcie jete a tie\u017e v\u00e1\u0161 aktu\u00e1lny kalorick\u00fd pr\u00edjem.<\/li>\n\n\n\n<li>Teraz si <strong>sk\u00faste napl\u00e1nova\u0165 jednod\u0148ov\u00fd jed\u00e1lni\u010dek tak, aby v \u0148om sedel pr\u00edjem kal\u00f3ri\u00ed a makro\u017eiv\u00edn,<\/strong> ktor\u00fd ste zistili pomocou online kalorickej kalkula\u010dky a do aplik\u00e1cie ste si ho u\u017e zadali. V\u010faka tomu budete dopredu vedie\u0165, ko\u013eko si m\u00e1te nav\u00e1\u017ei\u0165 gramov ovsen\u00fdch vlo\u010diek na ra\u0148ajky a v\u0161etk\u00fdch \u010fal\u0161\u00edch potrav\u00edn na dan\u00fd de\u0148. Vezmite si zoznam jed\u00e1l a surov\u00edn, ktor\u00e9 ste si rozp\u00edsali v kroku \u010d. 4.<\/li>\n\n\n\n<li><strong>Otvorte si prv\u00fd de\u0148 a do aplik\u00e1cie pridajte suroviny vr\u00e1tane mno\u017estva<\/strong> (v surovom stave). Je jasn\u00e9, \u017ee nebudete hne\u010f vedie\u0165, ko\u013eko gramov konkr\u00e9tnej potraviny prida\u0165, aby v\u00e1m sedeli hodnoty pre cel\u00fd de\u0148. S t\u00fdm sa budete musie\u0165 trochu pohra\u0165 a sk\u00fa\u0161a\u0165 r\u00f4zne gram\u00e1\u017ee, aby pr\u00edjem sedel.<\/li>\n\n\n\n<li>Potom, \u010do m\u00e1te zap\u00edsan\u00fd cel\u00fd de\u0148, pozrite sa,<strong> ak\u00fd pr\u00edjem energie, bielkov\u00edn, sacharidov a tukov v\u00e1m aplik\u00e1cia ukazuje.<\/strong> Pokia\u013e je to \u00faplne mimo va\u0161ich cie\u013eov, ni\u010d si z toho nerobte. Bez predch\u00e1dzaj\u00facich sk\u00fasenost\u00ed to na prv\u00fd pokus vyjde m\u00e1lokomu.<\/li>\n\n\n\n<li>Teraz zase otvorte cel\u00fd de\u0148 a pozrite sa ko\u013eko kcal, S, B aj T v\u00e1m vych\u00e1dza na jednotliv\u00e9 jedl\u00e1. Potom <strong>hodnoty zarovnajte s t\u00fdmi pl\u00e1novan\u00fdmi, ktor\u00e9 ste si pod\u013ea percent vypo\u010d\u00edtali v kroku \u010d. 4.<\/strong> Ke\u010f napr\u00edklad vid\u00edte, \u017ee m\u00e1te za de\u0148 ve\u013ea sacharidov, pozrite sa, v akom jedle ich m\u00e1te ve\u013ea, a uberte mno\u017estvo sacharidovej potraviny. Niekedy v\u0161ak bude potrebn\u00e1 v\u00fdmena suroviny za in\u00fa, ktor\u00e1 lep\u0161ie zapadne do celodenn\u00e9ho pr\u00edjmu. Rovnako sa m\u00f4\u017ee sta\u0165, \u017ee budete musie\u0165 prida\u0165, pr\u00edpadne ubra\u0165 nejak\u00fa \u010fal\u0161iu potravinu.<\/li>\n\n\n\n<li><strong>Nemus\u00edte sa v ka\u017edom jedle trafi\u0165 do presn\u00fdch makier,<\/strong> ktor\u00e9 ste si spo\u010d\u00edtali. Vo v\u00fdsledku je najd\u00f4le\u017eitej\u0161ie, aby v\u00e1m pribli\u017ene vy\u0161iel celodenn\u00fd energetick\u00fd pr\u00edjem s odch\u00fdlkou +\/- 10 %.<\/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=\"Zapisovanie jed\u00e1l do aplik\u00e1ci\u00ed\" class=\"wp-image-521049\" title=\"Zapisovanie jed\u00e1l do aplik\u00e1ci\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 sa potrebuje pribl\u00ed\u017ei\u0165 t\u00fdmto hodnot\u00e1m:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ra\u0148ajky:<\/strong> 560 kcal, 71 g S, 34 g B, 15,5 g T<\/li>\n\n\n\n<li><strong>Dopolud\u0148aj\u0161ia desiata:<\/strong> 224 kcal, 28,4 g S, 13,6 g B, 6,2 g T<\/li>\n\n\n\n<li><strong>Obed:<\/strong> 560 kcal, 71 g S, 34 g B, 15,5 g T<\/li>\n\n\n\n<li><strong>Popolud\u0148aj\u0161ia desiata:<\/strong> 336 kcal, 42,3 g S, 20,4 g B, 9,3 g T<\/li>\n\n\n\n<li><strong>Ve\u010dera:<\/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>Viac o tom, na \u010do si da\u0165 pozor pri po\u010d\u00edtan\u00ed kal\u00f3ri\u00ed a makro\u017eiv\u00edn v aplik\u00e1ci\u00e1ch, sa dozviete v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/najcastejsie-chyby-pri-zapisovani-jedal-a-kalorii-do-aplikacii\/\"><strong>10 naj\u010dastej\u0161\u00edch ch\u00fdb pri po\u010d\u00edtan\u00ed a zapisovan\u00ed kal\u00f3ri\u00ed do aplik\u00e1ci\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\u00fd jed\u00e1lni\u010dek s gram\u00e1\u017eou potrav\u00edn<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Jedlo<\/th><th class=\"has-text-align-left\" data-align=\"left\">Suroviny<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah energie a makro\u017eiv\u00edn<\/th><\/tr><\/thead><tbody><tr><td><strong>Ra\u0148ajky<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\">Srv\u00e1tkov\u00fd prote\u00edn<\/a> 25 g\n<a href=\"https:\/\/gymbeam.sk\/minutove-ovsene-vlocky-gymbeam.html\">Ovsen\u00e9 vlo\u010dky<\/a> 60 g\n<a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\">Ara\u0161idov\u00e9 maslo<\/a> 20 g\nBan\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>Dopolud\u0148aj\u0161ia desiata<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Gr\u00e9cky jogurt 0 % tuku 140 g\nJablko 150 g\n<a href=\"https:\/\/gymbeam.sk\/orechy-kesu-gymbeam.html\">Ke\u0161u orechy<\/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>Obed<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Ry\u017ea basmati 70 g <a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\" class=\"ek-link\">Kuracie prsia <\/a>150 g <a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\" class=\"ek-link\">Olivov\u00fd olej<\/a> 15 g Cuketa 100 g Paprika 50 g Paradajky 50 g Cibu\u013ea 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">568 kcal, 63 g S, 40 g B, 14 g T<\/td><\/tr><tr><td><strong>Popolud\u0148aj\u0161ia desiata<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Ra\u017en\u00fd chlieb 90 g\nGervais 20 g\nMor\u010dacia \u0161unka 60 g\n\u0160al\u00e1tov\u00e1 uhorka 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\u010dera<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><a href=\"https:\/\/gymbeam.sk\/psenicna-tortilla-gymbeam.html\" class=\"ek-link\">P\u0161eni\u010dn\u00e1 tortilla<\/a> 90 g <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" class=\"ek-link\">Tofu marinovan\u00e9<\/a> 100 g Jogurt biely 50 g Olivov\u00fd olej 10 ml Listov\u00fd \u0161al\u00e1t 50 g 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 pr\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=\"zapisovanie-jedalnicka\">6. Pokra\u010dujte so zapisovan\u00edm \u010fal\u0161\u00edch dn\u00ed<\/h3>\n\n\n\n<p>Ke\u010f u\u017e sa v\u00e1m podarilo napl\u00e1nova\u0165 prv\u00fd de\u0148, m\u00f4\u017eete sa rovno pusti\u0165 do \u010fal\u0161\u00edch. Ak u\u017e viete, \u017ee sa v\u00e1m niektor\u00e9 jedl\u00e1 bud\u00fa \u010diasto\u010dne alebo cel\u00e9 opakova\u0165, rovno ich v aplik\u00e1cii skop\u00edrujte do \u010fal\u0161ieho d\u0148a. Niekedy bude tie\u017e sta\u010di\u0165, ke\u010f vymen\u00edte p\u00e1r surov\u00edn, a m\u00e1te hotovo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casom si najsk\u00f4r tie\u017e v\u0161imnete, \u017ee <strong>niektor\u00e9 potraviny maj\u00fa dos\u0165 podobn\u00e9 hodnoty a m\u00f4\u017eete ich medzi sebou pod\u013ea potreby vymie\u0148a\u0165.<\/strong> Plat\u00ed to napr\u00edklad pre r\u00f4zne druhy olejov (olivov\u00fd, repkov\u00fd, <a href=\"https:\/\/gymbeam.sk\/bio-panensky-avokadovy-olej-vanavita.html\">avok\u00e1dov\u00fd<\/a>), obiln\u00edn (ry\u017ea, <a href=\"https:\/\/gymbeam.sk\/celozrnny-psenicny-bulgur-gymbeam.html\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\">kuskus<\/a>) alebo pe\u010diva (ra\u017en\u00fd alebo p\u0161eni\u010dn\u00fd celozrnn\u00fd chlieb). \u0160ikovn\u00fdm \u0165ahom je tie\u017e ulo\u017eenie ob\u013e\u00faben\u00fdch jed\u00e1l, ktor\u00e9 sa v\u00e1m v jed\u00e1lni\u010dku \u010dasto opakuj\u00fa. Ke\u010f napr\u00edklad pravidelne ra\u0148ajkujete ka\u0161u s rovnak\u00fdmi ingredienciami, ulo\u017ete si ju a potom zad\u00e1vajte ako cel\u00e9 jedlo. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2, 5]<\/mark><\/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=\"Zapisovanie do kalorick\u00fdch tabuliek\" class=\"wp-image-521030\" title=\"Zapisovanie do kalorick\u00fdch tabuliek\" 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-jedla\">7. Napl\u00e1novan\u00e9 jedlo si chystajte dopredu<\/h3>\n\n\n\n<p>Ke\u010f u\u017e m\u00e1te napl\u00e1novan\u00e9 a nak\u00fapen\u00e9 na \u010fal\u0161ie dni, nezost\u00e1va ni\u010d in\u00e9, ne\u017e vzia\u0165 kuchynsk\u00fa v\u00e1hu a pusti\u0165 sa do varenia. Jedlo si samozrejme m\u00f4\u017eete chysta\u0165 rovno v dan\u00fd de\u0148, ale m\u00f4\u017ee sa sta\u0165, \u017ee nebudete ma\u0165 \u010das alebo chu\u0165 vari\u0165. Potom napr\u00edklad kv\u00f4li lenivosti siahnete po nejakom polotovare, ktor\u00fd v\u00e1m do tabuliek u\u017e tak dobre nezapadne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Myslite na to, \u017ee <strong>vopred pripraven\u00e9 jedlo je 50 % \u00faspechu.<\/strong> Vyu\u017eite aj to, \u017ee sa v\u00e1m nejak\u00fd pokrm v jed\u00e1lni\u010dku opakuje. Uvarte si rovno viac porci\u00ed naraz a potom jedlo pomerovo rozde\u013ete do <a href=\"https:\/\/gymbeam.sk\/sklenena-doza-na-jedlo-1050-ml-gymbeam.html\">krabi\u010diek<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa stane, \u017ee po\u010das d\u0148a dostanete chu\u0165 na nie\u010do in\u00e9, jednoducho si pokrm v aplik\u00e1cii vyme\u0148te a pr\u00edpadne upravte aj ostatn\u00e9 jedl\u00e1, aby v\u00e1m celkov\u00fd energetick\u00fd pr\u00edjem pribli\u017ene sedel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy na krabi\u010dkovanie a pr\u00edpravu jedla dopredu n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-efektivnu-pripravu-jedal-a-krabickovanie\/\"><strong>Ako na efekt\u00edvnu pr\u00edpravu jed\u00e1l a krabi\u010dkovanie?<\/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-jedalnicku\">8. Nesna\u017ete sa o dokonalos\u0165<\/h3>\n\n\n\n<p>Do celkovej \u00fapravy jed\u00e1lni\u010dka cho\u010fte s t\u00fdm, \u017ee nie ka\u017ed\u00fd de\u0148 v\u00e1m v\u0161etko vyjde na gram alebo kal\u00f3riu presne. Dokonal\u00fd jed\u00e1lni\u010dek neexistuje u\u017e z toho d\u00f4vodu, \u017ee hodnoty potrav\u00edn v aplik\u00e1ci\u00e1ch nemusia by\u0165 v\u017edy spr\u00e1vne. Okrem toho <strong>sami \u010dasom pr\u00eddete na to, \u017ee si m\u00f4\u017eete dovoli\u0165 ur\u010dit\u00fa flexibilitu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f si d\u00e1te napr\u00edklad v\u00e4\u010d\u0161iu popolud\u0148aj\u0161iu desiatu, ne\u017e bolo v pl\u00e1ne, o to\u013eko si zmen\u0161ite porciu ve\u010dere a do celodenn\u00fdch hodn\u00f4t sa bez probl\u00e9mov vleziete. A pokia\u013e raz za \u010das cie\u013eov\u00e9 hodnoty presiahnete, tie\u017e sa ni\u010d nedeje. V\u00e4\u010d\u0161ine \u013eu\u010fom spravidla sta\u010d\u00ed dlhodobo pl\u00e1n dodr\u017eiava\u0165 na 80 &#8211; 90 % a v\u00fdsledky aj tak pr\u00eddu. D\u00f4le\u017eit\u00e1 je konzistentnos\u0165 a nie dokonalos\u0165. [3]<\/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 v\u00e1\u0161ho jed\u00e1lni\u010dka nemus\u00ed by\u0165 ako z magaz\u00ednu o zdravej v\u00fd\u017eive.<\/strong> Raz za \u010das si pokojne napl\u00e1nujte nejak\u00fa ob\u013e\u00faben\u00fa sladkos\u0165 alebo slan\u00fa poch\u00fa\u0165ku napr\u00edklad namiesto desiaty. Ke\u010f sa v\u00e1m podar\u00ed zvy\u0161ok jed\u00e1lni\u010dka upravi\u0165 tak, aby v\u00e1m za de\u0148 sedeli makr\u00e1, m\u00e1te vyhrat\u00e9. \u013du\u010fom, ktor\u00ed naberaj\u00fa alebo maj\u00fa v\u0161eobecne vy\u0161\u0161\u00ed pr\u00edjem energie, sa t\u00fdchto potrav\u00edn do jed\u00e1lni\u010dka zmest\u00ed o nie\u010do viac. <strong>St\u00e1le sa ale dr\u017ete pravidla 80\/20,<\/strong> kedy 80 % podiel jed\u00e1lni\u010dka tvoria z\u00e1kladn\u00e9, minim\u00e1lne priemyselne spracovan\u00e9 potraviny a 20 % nejakej sladkosti, chipsy, fast food, pizza a \u010fal\u0161ie pochutiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, na ktor\u00e9 potraviny si da\u0165 pri pl\u00e1novan\u00ed jed\u00e1lni\u010dka pozor, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-obmedzit-vysoko-priemyselne-spracovane-potraviny-a-jest-zdravsie\/\"><strong>7 tipov, ako obmedzi\u0165 vysoko priemyselne spracovan\u00e9 potraviny a jes\u0165 zdrav\u0161ie.<\/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=\"kontrolne-vazenie\">9. Vykonajte kontroln\u00e9 meranie a jed\u00e1lni\u010dek pod\u013ea potreby upravte<\/h3>\n\n\n\n<p>Po dvoch t\u00fd\u017ed\u0148och dodr\u017eiavania jed\u00e1lni\u010dka <strong>je \u010das na prv\u00e9 kontroln\u00e9 meranie a zhodnotenie, ako v\u00e1m nov\u00fd stravovac\u00ed re\u017eim vyhovuje.<\/strong> Op\u00e4\u0165 sa zv\u00e1\u017ete, zmerajte telesn\u00e9 miery a odfo\u0165te za rovnak\u00fdch podmienok ako v pr\u00edpade prv\u00e9ho merania.<\/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\u00e9 v\u00fdsledky Petry:<\/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>Hmotnos\u0165:<\/strong> 79 kg<\/li>\n\n\n\n<li><strong>Obvod p\u00e1su:<\/strong> 80 cm<\/li>\n\n\n\n<li><strong>Obvod bokov:<\/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\u00fd\u017ed\u0148och schudla 1 kg, \u010do zodpoved\u00e1 zdravej r\u00fdchlosti chudnutia, teda 0,5 kg za t\u00fd\u017ede\u0148. S jed\u00e1lni\u010dkom sa c\u00edti dobre, niekedy by jej v\u0161ak vyhovovali o nie\u010do men\u0161ie porcie sacharidov. Preto sa rozhodla na \u010fal\u0161ie 2 t\u00fd\u017edne zn\u00ed\u017ei\u0165 pr\u00edjem o 250 kcal, ktor\u00e9 uberie pr\u00e1ve na sacharidoch. Potom zase po 2 t\u00fd\u017ed\u0148och svoj progres zhodnot\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj pre v\u00e1s plat\u00ed, \u017ee si m\u00f4\u017eete jed\u00e1lni\u010dek \u013eahko upravi\u0165. Po 2 t\u00fd\u017ed\u0148och sa s\u00edce nedaj\u00fa \u010daka\u0165 \u017eiadne ve\u013ek\u00e9 zmeny, ale napr\u00edklad na centimetroch v r\u00e1mci telesn\u00fdch obvodov by sa nie\u010do mohlo prejavi\u0165. Dajte si ale pozor, aby ste si neubrali alebo nepridali ve\u013ea a nevrhali sa do extr\u00e9mov.<\/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\">Ako si jed\u00e1lni\u010dek upravi\u0165?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pokia\u013e chcete chudn\u00fa\u0165, ale zatia\u013e v\u00e1m kil\u00e1 ani centimetre neub\u00fadaj\u00fa, sk\u00faste <strong>zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem o 250 kcal.<\/strong><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee je va\u0161\u00edm cie\u013eom naberanie telesnej hmotnosti a taktie\u017e zatia\u013e nepozorujete \u017eiadne zmeny, <strong>m\u00f4\u017eete sk\u00fasi\u0165 prida\u0165 250 kcal<\/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>Spom\u00ednan\u00fdch 250 kcal m\u00f4\u017eete ubra\u0165\/prida\u0165 rovnomerne na v\u0161etk\u00fdch \u017eivin\u00e1ch alebo e\u0161te zamie\u0161a\u0165 s ich pomerom. Pr\u00edjem bielkov\u00edn v\u0161ak zachovajte rovnak\u00fd. Zv\u00fd\u0161i\u0165 alebo zn\u00ed\u017ei\u0165 tak m\u00f4\u017eete obsah sacharidov alebo tukov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A ako prepo\u010d\u00edta\u0165 250 kcal na gramy tukov alebo sacharidov?<\/strong> Sta\u010d\u00ed vedie\u0165, \u017ee 1 g sacharidov (aj bielkov\u00edn) m\u00e1 energetick\u00fa hodnotu pribli\u017ene 4 kcal a 1 g tukov cca 9 kcal.<\/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 sacharidov<\/li>\n\n\n\n<li>250 kcal = 27,8 g tukov<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pl\u00e1novan\u00ed jed\u00e1lni\u010dka v aplik\u00e1cii sa z\u00e1rove\u0148 m\u00f4\u017eete s \u010d\u00edslami trochu hra\u0165. Sk\u00faste napr\u00edklad <strong>o p\u00e1r gramov zv\u00fd\u0161i\u0165 pr\u00edjem tukov a o to zase ubra\u0165 sacharidy, alebo naopak.<\/strong> V\u010faka tomu m\u00f4\u017eete \u010dasom pr\u00eds\u0165 na to, ak\u00fd pomer makro\u017eiv\u00edn v\u00e1m najlep\u0161ie vyhovuje. St\u00e1le ale myslite na to, aby v\u00e1m na konci d\u0148a vy\u0161iel rovnak\u00fd energetick\u00fd pr\u00edjem. Potom, \u010do jed\u00e1lni\u010dek uprav\u00edte, sa za \u010fal\u0161ie 2 \u2013 3 t\u00fd\u017edne op\u00e4\u0165 odv\u00e1\u017ete a zmerajte. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa v\u00e1m st\u00e1le nemen\u00ed v\u00e1ha, mo\u017eno na to bude ma\u0165 vplyv aj in\u00fd faktor. \u010co v\u0161etko m\u00f4\u017ee sp\u00f4sobi\u0165 kol\u00edsanie v\u00e1hy, sa dozviete z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je 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=\"Ako si prisp\u00f4sobi\u0165 jed\u00e1lni\u010dek?\" class=\"wp-image-521065\" title=\"Ako si prisp\u00f4sobi\u0165 jed\u00e1lni\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=\"vyuzitie-ai\">10. Vyu\u017eite umel\u00fa inteligenciu (AI)<\/h3>\n\n\n\n<p>U\u017e ste sa zozn\u00e1mili s chatGPT alebo in\u00fdm AI n\u00e1strojom? Ak \u00e1no, asi v\u00e1s neprekvap\u00ed, \u017ee v\u00e1m pom\u00f4\u017ee aj s jed\u00e1lni\u010dkom. Ke\u010f budete potrebova\u0165 <strong>in\u0161pir\u00e1ciu na nov\u00e9 jedl\u00e1,<\/strong> sta\u010d\u00ed do chatovacieho okienka nap\u00edsa\u0165, \u017ee potrebujete poradi\u0165, ak\u00e9 zdrav\u00e9 jedlo by sa dalo pripravi\u0165 napr\u00edklad z kuracieho m\u00e4sa, cukety, paradajok a \u010fal\u0161\u00edch surov\u00edn pod\u013ea v\u00e1\u0161ho v\u00fdberu. Za chv\u00ed\u013eku z\u00edskate desiatky receptov, ktor\u00e9 m\u00f4\u017eete vysk\u00fa\u0161a\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako tak sa m\u00f4\u017eete op\u00fdta\u0165 na <strong>zoznam <a href=\"https:\/\/gymbeam.sk\/blog\/8-recepty\/\">fitness receptov<\/a> na chudnutie alebo potrav\u00edn s vysok\u00fdm obsahom bielkov\u00edn.<\/strong> Mo\u017enost\u00ed, ako umel\u00fa inteligenciu v tomto smere vyu\u017ei\u0165, existuje ve\u013ea. Pokojne ju pou\u017eite aj pri v\u00fdpo\u010dtoch, len dajte pozor na to, aby va\u0161a ot\u00e1zka bola v\u017edy jasn\u00e1 a \u010do najkonkr\u00e9tnej\u0161ia.<\/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=\"Jed\u00e1lni\u010dek pod\u013ea umelej inteligencie\" class=\"wp-image-521081\" title=\"Jed\u00e1lni\u010dek pod\u013ea umelej inteligencie\" 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 st\u00e1le v di\u00e9te<\/h3>\n\n\n\n<p>Chudnutie aj zdrav\u00e9 naberanie je behom na dlh\u00fa tra\u0165 s cie\u013eom, ktor\u00fd \u010dasto b\u00fdva v nedoh\u013eadne. D\u00f4le\u017eit\u00e9 je si ale uvedomi\u0165, \u017ee raz budete musie\u0165 t\u00fa tra\u0165 opusti\u0165 a na chv\u00ed\u013eu presta\u0165 preteka\u0165. Najm\u00e4 v pr\u00edpade chudnutia nie je dobr\u00fd n\u00e1pad zost\u00e1va\u0165 rok v kalorickom deficite. <strong>M\u00f4\u017ee to negat\u00edvne ovplyvni\u0165 metabolizmus a aj hormon\u00e1lne zdravie.<\/strong> Preto si napr\u00edklad po troch mesiacoch nasa\u010fte udr\u017eiavac\u00ed pr\u00edjem, ktor\u00fd si tie\u017e spo\u010d\u00edtate v na\u0161ej online kalkula\u010dke alebo ho u\u017e \u010dasom budete vedie\u0165 v\u010faka sledovaniu sam\u00e9ho seba. A pokia\u013e budete chcie\u0165 \u010fal\u0161\u00ed progres, m\u00f4\u017eete zase po p\u00e1r mesiacoch nasadi\u0165 di\u00e9tu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raz za \u010das tie\u017e nie je zl\u00e9 napr\u00edklad na de\u0148, <strong>dva odlo\u017ei\u0165 kuchynsk\u00fa v\u00e1hu aj aplik\u00e1ciu na po\u010d\u00edtanie kal\u00f3ri\u00ed a trochu sa od t\u00fdch v\u0161etk\u00fdch \u010d\u00edsel odosobni\u0165.<\/strong> V\u010faka tomu si pripomeniete, \u017ee jedlo nie je len o kal\u00f3ri\u00e1ch a makr\u00e1ch, ale aj o chuti, v\u00f4ni a zdie\u013ean\u00ed chv\u00ed\u013e pohody s va\u0161imi bl\u00edzkymi.<\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010faka n\u00e1vodu z dne\u0161n\u00e9ho \u010dl\u00e1nku ste sa dozvedeli, ako si vytvori\u0165 jed\u00e1lni\u010dek na chudnutie, priberanie aj udr\u017eanie dobrej kond\u00edcie pod\u013ea hodn\u00f4t z online kalkula\u010dky. Ke\u010f sa v\u00e1m ho \u010dasom podar\u00ed <strong>prisp\u00f4sobi\u0165 nielen svojmu cie\u013eu, ale aj preferenci\u00e1m v stravovan\u00ed, m\u00e1te vyhrat\u00e9.<\/strong> Najlep\u0161ie v\u00fdsledky v\u0161ak dosiahnete pomocou komplexn\u00e9ho pr\u00edstupu, do ktor\u00e9ho patr\u00ed aj pravideln\u00e9 cvi\u010denie, dostato\u010dn\u00e1 regener\u00e1cia a kvalitn\u00fd sp\u00e1nok.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a priniesol nov\u00e9, praktick\u00e9 inform\u00e1cie, zdie\u013eajte ho aj so svojimi zn\u00e1mymi. Iste tie\u017e ocenia tipy, ako si vytvori\u0165 jed\u00e1lni\u010dek na mieru.<\/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 ste si na online kalkula\u010dke, ko\u013eko jes\u0165 kal\u00f3ri\u00ed aj makro\u017eiv\u00edn, ale neviete, ako z toho vytvori\u0165 jed\u00e1lni\u010dek? Porad\u00ed v\u00e1m s t\u00fdm dne\u0161n\u00fd \u010dl\u00e1nok, v ktorom n\u00e1jdete kompletn\u00fd n\u00e1vod na zostavenie jed\u00e1lni\u010dka na mieru.<\/p>\n","protected":false},"author":129,"featured_media":520974,"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":[6046,6127,6154,6057],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-522378","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-makroziviny","11":"tag-rast-svalovej-hmoty","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jed\u00e1lni\u010dek na mieru: Kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako si vytvori\u0165 jed\u00e1lni\u010dek na chudnutie, rast svalov alebo udr\u017eanie kond\u00edcie a po\u010d\u00edta\u0165 kal\u00f3rie aj makro\u017eiviny? 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