{"id":523263,"date":"2024-01-12T14:49:35","date_gmt":"2024-01-12T13:49:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=523263"},"modified":"2026-04-16T09:12:24","modified_gmt":"2026-04-16T07:12:24","slug":"kompletni-pruvodce-prerusovanou-hladovkou","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/","title":{"rendered":"P\u0159eru\u0161ovan\u00fd p\u016fst: Jak\u00fd vliv m\u00e1 na zdrav\u00ed, hubnut\u00ed nebo sportovn\u00ed v\u00fdkon a pro koho je vhodn\u00fd?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Co_je_prerusovany_pust\" title=\"Co je p\u0159eru\u0161ovan\u00fd p\u016fst?\">Co je p\u0159eru\u0161ovan\u00fd p\u016fst?<\/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\/kompletni-pruvodce-prerusovanou-hladovkou\/#Jake_formy_prerusovaneho_pustu_zname\" title=\"Jak\u00e9 formy p\u0159eru\u0161ovan\u00e9ho p\u016fstu zn\u00e1me?\">Jak\u00e9 formy p\u0159eru\u0161ovan\u00e9ho p\u016fstu zn\u00e1me?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Jak_prerusovany_pust_funguje\" title=\"Jak p\u0159eru\u0161ovan\u00fd p\u016fst funguje?\">Jak p\u0159eru\u0161ovan\u00fd p\u016fst funguje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Jake_zdravotni_benefity_ma_prerusovany_pust\" title=\"Jak\u00e9 zdravotn\u00ed benefity m\u00e1 p\u0159eru\u0161ovan\u00fd p\u016fst?\">Jak\u00e9 zdravotn\u00ed benefity m\u00e1 p\u0159eru\u0161ovan\u00fd p\u016fst?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Ma_prerusovany_pust_nezadouci_vliv_na_zdravi\" title=\"M\u00e1 p\u0159eru\u0161ovan\u00fd p\u016fst ne\u017e\u00e1douc\u00ed vliv na zdrav\u00ed?\">M\u00e1 p\u0159eru\u0161ovan\u00fd p\u016fst ne\u017e\u00e1douc\u00ed vliv na zdrav\u00ed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Pro_koho_je_prerusovany_pust_vhodny\" title=\"Pro koho je p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd?\">Pro koho je p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Pro_koho_neni_prerusovany_pust_vhodny\" title=\"Pro koho nen\u00ed p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd?\">Pro koho nen\u00ed p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Je_prerusovany_pust_zdravy\" title=\"Je p\u0159eru\u0161ovan\u00fd p\u016fst zdrav\u00fd?\">Je p\u0159eru\u0161ovan\u00fd p\u016fst zdrav\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Jak_zacit_s_prerusovanym_pustem\" title=\"Jak za\u010d\u00edt s p\u0159eru\u0161ovan\u00fdm p\u016fstem?\">Jak za\u010d\u00edt s p\u0159eru\u0161ovan\u00fdm p\u016fstem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Ktere_potraviny_jsou_povoleny_pri_prerusovanem_pustu\" title=\"Kter\u00e9 potraviny jsou povoleny p\u0159i p\u0159eru\u0161ovan\u00e9m p\u016fstu?\">Kter\u00e9 potraviny jsou povoleny p\u0159i p\u0159eru\u0161ovan\u00e9m p\u016fstu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-prerusovanou-hladovkou\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p>P\u0159eru\u0161ovan\u00fd p\u016fst (intermittent fasting, <strong>IF<\/strong>) je stravovac\u00ed re\u017eim st\u0159\u00eddaj\u00edc\u00ed \u010dasov\u00e1 okna hladov\u011bn\u00ed a p\u0159\u00edjmu stravy. Nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed je protokol <strong>16:8<\/strong> (<strong>16 hodin<\/strong> p\u016fstu a <strong>8 hodin<\/strong> p\u0159\u00edjmu stravy) a <strong>5:2<\/strong>, kter\u00fd umo\u017e\u0148uje celodenn\u00ed p\u016fst dvakr\u00e1t t\u00fddn\u011b s p\u0159\u00edjmem a\u017e <strong>25 %<\/strong> b\u011b\u017en\u00fdch kalori\u00ed. B\u011bhem p\u016fstu jsou <strong>povoleny nekalorick\u00e9 n\u00e1poje:<\/strong> voda, neslazen\u00fd \u010daj a k\u00e1va bez ml\u00e9ka a cukru. Podm\u00ednkou je pestr\u00fd j\u00eddeln\u00ed\u010dek s dostatkem v\u0161ech esenci\u00e1ln\u00edch \u017eivin, \u010dl\u00e1nek obsahuje vzorov\u00e9 j\u00eddeln\u00ed\u010dky pro mu\u017ee i \u017eeny podle protokolu <strong>16:8<\/strong>.<\/p>\n\n\n\n<p><strong>IF<\/strong> pom\u00e1h\u00e1 s hubnut\u00edm, kontrolou hladu prost\u0159ednictv\u00edm hormon\u016f ghrelinu, peptidu YY a adiponektinu, stabilizac\u00ed glykemie a sn\u00ed\u017een\u00edm <strong>LDL<\/strong> cholesterolu i krevn\u00edho tlaku. Zlep\u0161uje kognitivn\u00ed funkce prost\u0159ednictv\u00edm metabolick\u00e9ho p\u0159ep\u00edn\u00e1n\u00ed, m\u00e1 anti-aging i protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky. V\u00fdzkumy nazna\u010duj\u00ed pozitivn\u00ed vliv na prevenci Alzheimerovy i Parkinsonovy choroby a symptomy syndromu polycystick\u00fdch ovari\u00ed (<strong>PCOS<\/strong>). P\u0159eru\u0161ovan\u00fd p\u016fst negativn\u011b p\u016fsob\u00ed na sportovn\u00ed v\u00fdkon, tvorbu testosteronu a budov\u00e1n\u00ed svalov\u00e9 hmoty. Optim\u00e1ln\u00ed p\u0159\u00edjem <strong>1,6\u20132 g b\u00edlkovin na kg<\/strong> t\u011blesn\u00e9 hmotnosti rozd\u011blen\u00fd do <strong>20\u201340g<\/strong> d\u00e1vek ka\u017ed\u00e9 <strong>3\u20134 hodiny<\/strong> je p\u0159i <strong>IF<\/strong> obt\u00ed\u017en\u011b splniteln\u00fd. Nevhodn\u00fd je pro t\u011bhotn\u00e9 a koj\u00edc\u00ed \u017eeny, d\u011bti, osoby s poruchami p\u0159\u00edjmu potravy, aktivn\u00ed sportovce silov\u00fdch discipl\u00edn a diabetiky u\u017e\u00edvaj\u00edc\u00ed l\u00e9ky na kontrolu glykemie bez p\u0159edchoz\u00ed konzultace s l\u00e9ka\u0159em.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159eru\u0161ovan\u00fd p\u016fst je zp\u016fsob stravov\u00e1n\u00ed, p\u0159i kter\u00e9m se nej\u010dast\u011bji v r\u00e1mci dne st\u0159\u00edd\u00e1 obdob\u00ed hladu a jeden\u00ed. Vybudoval si dobrou pov\u011bst p\u0159edev\u0161\u00edm jako \u00fa\u010dinn\u00fd a rychl\u00fd zp\u016fsob <strong>hubnut\u00ed<\/strong>, kter\u00fd n\u00e1s lehce p\u0159ivede k vysn\u011bn\u00e9 postav\u011b. Krom\u011b toho se mluv\u00ed tak\u00e9 o jeho pozitivn\u00edch \u00fa\u010dinc\u00edch na <strong>mozek, soust\u0159ed\u011bn\u00ed<\/strong> \u010di lep\u0161\u00ed <strong>kontrolu hladu nebo krevn\u00edho cukru<\/strong> (glykemie). Je pro v\u00e1s p\u0159eru\u0161ovan\u00fd p\u016fst to prav\u00e9 v p\u0159\u00edpad\u011b, \u017ee v\u00e1m nevyhovuje klasick\u00fd zp\u016fsob stravov\u00e1n\u00ed nebo hubnut\u00ed? A co je\u0161t\u011b m\u016f\u017eete t\u00edmto p\u016fstem z\u00edskat?<\/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 se do\u010dtete o pozitivn\u00edm vlivu p\u0159eru\u0161ovan\u00e9ho p\u016fstu na tyto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hubnuti\" style=\"border-radius:0px\">Hubnut\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=\"#hlad-a-chute\" style=\"border-radius:0px\">Hlad a chut\u011b<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cukru-v-krvi\" style=\"border-radius:0px\">Hladina cukru v krvi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#kardiovaskularni-zdravi\" style=\"border-radius:0px\">Kardiovaskul\u00e1rn\u00ed zdrav\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=\"#nadorova-onemocneni\" style=\"border-radius:0px\">N\u00e1dorov\u00e1 onemocn\u011bn\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=\"#mozek\" style=\"border-radius:0px\">Mozek<\/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=\"#dlouhovekost\" style=\"border-radius:0px\">Dlouhov\u011bkost<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#zenske-zdravi\" style=\"border-radius:0px\">\u017densk\u00e9 zdrav\u00ed<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku se do\u010dtete o negativn\u00edm vlivu p\u0159eru\u0161ovan\u00e9ho p\u016fstu na tyto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportovni-vykon\" style=\"border-radius:0px\">Sportovn\u00ed v\u00fdkon<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#rust-svalu\" style=\"border-radius:0px\">R\u016fst sval\u016f<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#prijem-energie-a-zivin\" style=\"border-radius:0px\">P\u0159\u00edjem energie a \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=\"#testosteron\" style=\"border-radius:0px\">Testosteron<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#riziko-hypoglykemie\" style=\"border-radius:0px\">Riziko hypoglykemie<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#psychicke-zdravi\" style=\"border-radius:0px\">Psychick\u00e9 zdrav\u00ed<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pocit-hladu\" style=\"border-radius:0px\">Pocit hladu<\/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=\"#traveni\" style=\"border-radius:0px\">Tr\u00e1ven\u00ed<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_prerusovany_pust\"><\/span>Co je p\u0159eru\u0161ovan\u00fd p\u016fst?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159eru\u0161ovan\u00fd p\u016fst m\u016f\u017eete poznat tak\u00e9 jako <strong>p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed<\/strong>. \u010casto se s n\u00edm setk\u00e1te i pod anglick\u00fdm n\u00e1zvem <em><strong>intermittent fasting<\/strong><\/em><strong> (IF)<\/strong>. Jde o zp\u016fsob stravov\u00e1n\u00ed, p\u0159i kter\u00e9m se <strong>st\u0159\u00eddaj\u00ed r\u016fzn\u011b dlouh\u00e1 obdob\u00ed p\u016fstu s dobou ur\u010denou na konzumaci stravy.<\/strong> Vlastn\u011b je mo\u017en\u00e9, \u017ee ho praktikujete i vy sami a ani o tom nev\u00edte. Kdy\u017e nap\u0159\u00edklad vynech\u00e1te sn\u00eddani a prvn\u00ed j\u00eddlo si dop\u0159ejete kolem ob\u011bda, jde o ur\u010ditou variantu p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro lidi nen\u00ed vlastn\u011b tato forma <strong>ni\u010d\u00edm nezn\u00e1m\u00fdm<\/strong>. Na\u0161i p\u0159edkov\u00e9 nem\u011bli potravu dostupnou neust\u00e1le tak, jak je tomu dnes. Jedli tak tehdy, kdy si ji ulovili nebo nasb\u00edrali a <strong>pauzy mezi j\u00eddly byly nepom\u011brn\u011b del\u0161\u00ed<\/strong> ve srovn\u00e1n\u00ed s t\u011bmi, na kter\u00e9 jsme zvykl\u00ed dnes. Post\u011bn\u00ed je z\u00e1rove\u0148 zn\u00e1m\u00e9 i z n\u011bkolika <strong>n\u00e1bo\u017eenstv\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes, i kdy\u017e si u\u017e stravu nemus\u00edme lovit a nem\u00e1me k p\u016fstu ani \u017e\u00e1dn\u00e9 spiritu\u00e1ln\u00ed d\u016fvody, se k form\u011b m\u00e9n\u011b frekventovan\u00e9ho stravov\u00e1n\u00ed postupn\u011b vrac\u00edme. P\u0159eru\u0161ovan\u00fd p\u016fst si z\u00edsk\u00e1v\u00e1 oblibu hlavn\u011b d\u00edky sv\u00fdm <strong>slibn\u00fdm zdravotn\u00edm benefit\u016fm.<\/strong> Ukazuje se toti\u017e jako efektivn\u00ed metoda <strong>hubnut\u00ed<\/strong>, ale pou\u017e\u00edv\u00e1 se tak\u00e9 s c\u00edlem zlep\u0161en\u00ed <strong>hladiny cukru v krvi<\/strong> nebo pro vydl\u00e1\u017ed\u011bn\u00ed cesty k <strong>dlouhov\u011bkosti<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg\" alt=\"Co je p\u0159eru\u0161ovan\u00fd p\u016fst?\" class=\"wp-image-520328\" title=\"Co je p\u0159eru\u0161ovan\u00fd p\u016fst?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/rs_marko_micovic_022023_16-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_formy_prerusovaneho_pustu_zname\"><\/span>Jak\u00e9 formy p\u0159eru\u0161ovan\u00e9ho p\u016fstu zn\u00e1me?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. St\u0159\u00eddav\u00fd denn\u00ed p\u016fst ((<em>Alternate-Day Fasting<\/em>&nbsp;&#8211; ADF)<\/h3>\n\n\n\n<p>Jde o formu p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed, p\u0159i kter\u00e9 se <strong>obden st\u0159\u00eddaj\u00ed dny p\u016fstu a b\u011b\u017en\u00e9 konzumace stravy.<\/strong> Jeden den se teda post\u00edme a ten n\u00e1sleduj\u00edc\u00ed se stravujeme klasicky v pr\u016fb\u011bhu cel\u00e9ho dne. Tyto dny se pravideln\u011b opakuj\u00ed. Dny p\u016fstu lze zm\u00edrnit a p\u0159ij\u00edmat b\u011bhem nich 25 % sv\u00e9ho b\u011b\u017en\u00e9ho kalorick\u00e9ho p\u0159\u00edjmu.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. P\u016fst dvakr\u00e1t do t\u00fddne (<em>Twice-Weekly Fasting<\/em>&nbsp;&#8211; TWF)<\/h3>\n\n\n\n<p>Jde prakticky o <strong>celodenn\u00ed p\u016fst v pr\u016fb\u011bhu dvou dn\u00ed v t\u00fddnu.<\/strong> Je zn\u00e1m\u00fd i pod ozna\u010den\u00edm <strong>5:2.<\/strong> M\u016f\u017ee j\u00edt o kter\u00e9koliv dny podle vlastn\u00edho v\u00fdb\u011bru, p\u0159i\u010dem\u017e mohou i nemus\u00ed n\u00e1sledovat za sebou. Podobn\u011b jako v p\u0159edch\u00e1zej\u00edc\u00edm p\u0159\u00edpad\u011b, i zde je mo\u017en\u00e9 konzumovat ve dnech ur\u010den\u00fdch na p\u016fst 25 % sv\u00e9ho b\u011b\u017en\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. \u010casov\u011b ohrani\u010den\u00fd p\u0159eru\u0161ovan\u00fd p\u016fst v r\u00e1mci jednoho dne<\/h3>\n\n\n\n<p>Tato forma je snad nejzn\u00e1m\u011bj\u0161\u00ed a nejobl\u00edben\u011bj\u0161\u00ed. Nen\u00ed zalo\u017een\u00e1 na celodenn\u00edm p\u016fstu, ale na <strong>\u010dasov\u00fdch oknech<\/strong>, kter\u00e1 jsou vyhrazena na p\u0159\u00edjem stravy a p\u016fst. V r\u00e1mci 24 hodin je typicky <strong>16-20 hodin<\/strong> ur\u010den\u00fdch na hladov\u011bn\u00ed a ve zbyl\u00fdch <strong>4-8 hodin\u00e1ch<\/strong> je dovoleno j\u00edst. V r\u00e1mci t\u00e9to kr\u00e1tk\u00e9 doby je \u017e\u00e1douc\u00ed p\u0159ijmout sv\u00e9 denn\u00ed optim\u00e1ln\u00ed mno\u017estv\u00ed kalori\u00ed a \u017eivin. Jeliko\u017e jde o tu nej\u010dast\u011bj\u0161\u00ed formu, <strong>pr\u00e1v\u011b j\u00ed se budeme v\u011bnovat i d\u00e1le v \u010dl\u00e1nku.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed formou je <strong>protokol 16:8<\/strong>, kdy 16 hodin hladov\u00edme a 8 hodin m\u016f\u017eeme p\u0159ij\u00edmat potravu. Do kter\u00e9 \u010d\u00e1sti dne si tyto hodiny rozlo\u017e\u00edte, z\u00e1le\u017e\u00ed na va\u0161ich preferenc\u00edch.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sv\u016fj den m\u016f\u017eete za\u010d\u00edt sn\u00eddan\u00ed, posledn\u00ed j\u00eddlo si d\u00e1t v dopoledn\u00edch hodin\u00e1ch a a\u017e do n\u00e1sleduj\u00edc\u00edho r\u00e1na nep\u0159ij\u00edmat \u017e\u00e1dnou potravu.<\/li>\n\n\n\n<li>Naopak ale m\u016f\u017eete vynechat sn\u00eddani a sva\u010dinu, za\u010d\u00edt nap\u0159\u00edklad ob\u011bdem a klasicky j\u00edst a\u017e do ve\u010dera.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S volbou toho spr\u00e1vn\u00e9ho postupu v\u00e1m pom\u016f\u017ee v\u00e1\u0161 <strong>chronotyp<\/strong>. Pokud jste <strong>sovy<\/strong> a r\u00e1no r\u00e1di sp\u00edte a ve\u010der \u017eijete, m\u016f\u017ee b\u00fdt pro v\u00e1s vhodn\u011bj\u0161\u00ed si dop\u0159\u00e1t prvn\u00ed j\u00eddlo a\u017e pozd\u011bji v pr\u016fb\u011bhu dne. <strong>Rann\u00ed pt\u00e1\u010data<\/strong> naopak z\u0159ejm\u011b v\u00edce ocen\u00ed vydatnou sn\u00eddani a omezen\u00ed j\u00eddla a\u017e pozd\u011bji v odpoledn\u00edch hodin\u00e1ch. Jednak pro v\u00e1s bude jednodu\u0161\u0161\u00ed kontrolovat hlad, ale i va\u0161e t\u011blo a tr\u00e1vic\u00ed syst\u00e9m ocen\u00ed, kdy\u017e p\u0159\u00edjem stravy p\u0159izp\u016fsob\u00edte sv\u00e9mu denn\u00edmu re\u017eimu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,46168,46912,64381,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_prerusovany_pust_funguje\"><\/span>Jak p\u0159eru\u0161ovan\u00fd p\u016fst funguje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed je obl\u00edben\u00e9 tak\u00e9 pro svou jednoduchost. Stanovuje <strong>p\u0159esn\u00e9 hranice<\/strong>, kdy m\u016f\u017eeme p\u0159ij\u00edmat stravu a kdy u\u017e ne. V\u00edce ne\u017e na v\u00fdb\u011br potravin se zam\u011b\u0159uje na dobu konzumace j\u00eddla. Pokud se pou\u017e\u00edv\u00e1 za \u00fa\u010delem hubnut\u00ed, pom\u00e1h\u00e1 ohrani\u010dit p\u0159\u00edjem stravy tak, abychom <strong>sn\u00e1ze dos\u00e1hli kalorick\u00e9ho deficitu<\/strong>. Do osmi hodin se prost\u011b nevejde tolik j\u00eddla, kolik sn\u00edme za cel\u00fd den. Samoz\u0159ejm\u011b, i v tomto p\u0159\u00edpad\u011b je d\u016fle\u017eit\u00fd <strong>spr\u00e1vn\u011b sestaven\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\">zdrav\u00fd j\u00eddeln\u00ed\u010dek<\/a><\/strong>. Pomoc\u00ed sladkost\u00ed, <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\">slazen\u00fdch n\u00e1poj\u016f<\/a> a dal\u0161\u00edch vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin m\u016f\u017eeme velmi snadno p\u0159es\u00e1hnout sv\u016fj optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem energie, a to i za t\u011bch kr\u00e1tk\u00fdch osm hodin. Tak\u00e9 u p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed plat\u00ed, \u017ee abychom zhubli, mus\u00edme <strong>denn\u011b sp\u00e1lit v\u00edce kalori\u00ed ne\u017e p\u0159ijmout<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdzkumech se ukazuje, \u017ee tento zp\u016fsob stravov\u00e1n\u00ed m\u00e1 vliv i na <strong>tvorbu<\/strong> a <strong>funkci hormon\u016f<\/strong>. Vede nap\u0159\u00edklad k ni\u017e\u0161\u00ed hladin\u011b inzul\u00ednu, co\u017e m\u016f\u017ee zm\u00edrnit <strong>inzul\u00ednovou rezistenci<\/strong> a t\u00edm p\u00e1dem kontrolu hladiny cukru v krvi. Rovn\u011b\u017e doch\u00e1z\u00ed i ke zv\u00fd\u0161en\u00ed <strong>adiponektinu<\/strong>, co\u017e je hormon, kter\u00fd pom\u00e1h\u00e1 zv\u00fd\u0161it <a href=\"https:\/\/gymbeam.cz\/blog\/citlivost-na-inzulin-jak-ji-zvysit-a-predejit-inzulinove-rezistenci\/\">citlivost tk\u00e1n\u00ed na inzul\u00edn<\/a>. Tyto a dal\u0161\u00ed zm\u011bny v hladin\u011b hormon\u016f maj\u00ed n\u00e1sledn\u011b na sv\u011bdom\u00ed mnoh\u00e9 benefity spojen\u00e9 s p\u0159eru\u0161ovan\u00fdm p\u016fstem.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg\" alt=\"Jak p\u0159eru\u0161ovan\u00fd p\u016fst funguje?\" class=\"wp-image-520344\" title=\"Jak p\u0159eru\u0161ovan\u00fd p\u016fst funguje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1203229432-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_zdravotni_benefity_ma_prerusovany_pust\"><\/span>Jak\u00e9 zdravotn\u00ed benefity m\u00e1 p\u0159eru\u0161ovan\u00fd p\u016fst?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chudnutie\">1. M\u016f\u017ee uleh\u010dit hubnut\u00ed<\/h3>\n\n\n\n<p>Dieta a <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fd deficit<\/a> n\u00e1s n\u011bkdy um\u00ed po\u0159\u00e1dn\u011b potr\u00e1pit. Hubnut\u00ed se \u010dasto neda\u0159\u00ed, proto\u017ee povolen\u00e9 mno\u017estv\u00ed kalori\u00ed je n\u00edzk\u00e9, porce j\u00eddla p\u0159\u00edli\u0161 mal\u00e9 a den naopak nekone\u010dn\u011b dlouh\u00fd. Pron\u00e1sleduje n\u00e1s tak hlad a je <strong>obt\u00ed\u017en\u00e9 u diety vydr\u017eet<\/strong>. Je mo\u017en\u00e9, \u017ee i vy jste u\u017e vyzkou\u0161eli r\u016fzn\u00e9 zp\u016fsoby, jak zhubnout, ale v\u0161echny <strong>selhaly<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed nen\u00ed \u017e\u00e1dn\u00e1 z\u00e1zra\u010dn\u00e1 metoda, kter\u00e1 v\u00e1m pom\u016f\u017ee zbavit se kilogram\u016f m\u00e1vnut\u00edm kouzeln\u00e9ho proutku. Svou formou v\u0161ak m\u016f\u017ee hubnut\u00ed <strong>zjednodu\u0161it<\/strong>. D\u00edky tomu, \u017ee denn\u00ed p\u0159\u00edjem <strong>nahromad\u00edte do men\u0161\u00ed \u010d\u00e1sti dne<\/strong>, budete m\u00edt mo\u017enost dop\u0159\u00e1t si <strong>v\u011bt\u0161\u00ed porce<\/strong> j\u00eddla. Ty v\u00e1m mohou pomoci efektivn\u011bji <strong>zahnat hlad<\/strong> a udr\u017eet <strong>del\u0161\u00ed pocit sytosti<\/strong>. Pokud i vy pat\u0159\u00edte mezi ty, kter\u00fdm vyhovuje <strong>ni\u017e\u0161\u00ed frekvence j\u00eddel<\/strong> a <strong>v\u011bt\u0161\u00ed porce<\/strong>, p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed by v\u00e1m mohlo ud\u011blat dobrou slu\u017ebu i p\u0159i hubnut\u00ed.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg\" alt=\"P\u0159eru\u0161ovan\u00fd p\u016fst a hubnut\u00ed\" class=\"wp-image-520360\" title=\"P\u0159eru\u0161ovan\u00fd p\u016fst a hubnut\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hlad-a-chute\">2. Pom\u016f\u017ee sn\u00ed\u017eit hlad a chut\u011b<\/h3>\n\n\n\n<p>Nejen b\u011bhem diety n\u00e1s \u010dasto pron\u00e1sleduje <strong>hlad<\/strong> a nikdy nekon\u010d\u00edc\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\"><strong>chut\u011b na sladk\u00e9<\/strong><\/a>. D\u016fvodem m\u016f\u017ee b\u00fdt <strong>nespr\u00e1vn\u011b slo\u017een\u00fd j\u00eddeln\u00ed\u010dek<\/strong>, ale tak\u00e9 <strong>nevhodn\u00e9 rozlo\u017een\u00ed j\u00eddel<\/strong>. Jako v\u017edy je to individu\u00e1ln\u00ed. Mnoz\u00ed lid\u00e9, k nim\u017e mo\u017en\u00e1 pat\u0159\u00edte i vy, v\u0161ak maj\u00ed zku\u0161enost, \u017ee chut\u011b a hlad jsou hor\u0161\u00ed, kdy\u017e je j\u00eddlo rozprost\u0159eno do cel\u00e9ho dne. P\u0159irozen\u011b se tak sna\u017e\u00ed hledat pro n\u011b funk\u010dn\u011bj\u0161\u00ed re\u017eim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b u p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed se ukazuje, \u017ee by mohlo s t\u00edmto probl\u00e9mem pomoci. M\u016f\u017ee toti\u017e v\u00e9st nap\u0159\u00edklad ke zv\u00fd\u0161en\u00ed <strong>peptidu YY<\/strong>. Jedn\u00e1 se o hormon, kter\u00fd je vylu\u010dov\u00e1n v tr\u00e1vic\u00edm syst\u00e9mu jako odpov\u011b\u010f na p\u0159\u00edjem potravy a vyvol\u00e1v\u00e1 pocity <strong>sytosti<\/strong>. Rovn\u011b\u017e se zd\u00e1, \u017ee doch\u00e1z\u00ed i ke sn\u00ed\u017een\u00ed hladiny <strong>grelinu<\/strong> &#8211; hormonu, kter\u00fd signalizuje hlad. Kombinac\u00ed t\u011bchto faktor\u016f tak doch\u00e1z\u00ed k <strong>men\u0161\u00edmu hladu<\/strong> a <strong>v\u011bt\u0161\u00edmu pocitu sytosti po j\u00eddle<\/strong>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdzkumy se do velk\u00e9 m\u00edry shoduj\u00ed na tom, \u017ee chceme-li co nejefektivn\u011bji kontrolovat apetit, je v\u00fdhodn\u011bj\u0161\u00ed vyhradit si \u010dasov\u00e9 okno pro p\u0159\u00edjem stravy do <strong>d\u0159\u00edv\u011bj\u0161\u00edch denn\u00edch hodin.<\/strong> Jako prvn\u00ed j\u00eddlo si d\u00e1t sn\u00eddani a za\u010d\u00edt se postit v odpoledn\u00edch hodin\u00e1ch. Souvis\u00ed to pravd\u011bpodobn\u011b s <strong>cirkadi\u00e1nn\u00edmi rytmy<\/strong> organismu. Jedn\u00e1 se o procesy v organismu, kter\u00e9 se <strong>opakuj\u00ed denn\u011b<\/strong> a ovliv\u0148uje je <strong>st\u0159\u00edd\u00e1n\u00ed dne a noci<\/strong>. Takto se m\u011bn\u00ed nap\u0159\u00edklad v\u00fdkonnost tr\u00e1vic\u00edho syst\u00e9mu nebo hladiny n\u011bkter\u00fdch hormon\u016f. Pokud za\u010dneme j\u00edst r\u00e1no a posledn\u00ed j\u00eddlo si d\u00e1me odpoledne, p\u0159izp\u016fsobujeme p\u0159\u00edjem stravy t\u011bmto p\u0159irozen\u00fdm rytm\u016fm v\u00edce, ne\u017e kdybychom za\u010d\u00ednali j\u00edst v poledne a kon\u010dili ve\u010der. T\u00edmto zp\u016fsobem se m\u016f\u017eeme nau\u010dit <strong>l\u00e9pe kontrolovat sv\u016fj hlad a apetit<\/strong>. Nen\u00ed to v\u0161ak pravidlo a i zde plat\u00ed, \u017ee ka\u017ed\u00e9mu m\u016f\u017ee vyhovovat n\u011bco jin\u00e9ho. Ud\u011bl\u00e1te nejl\u00e9pe, kdy\u017e si na vlastn\u00ed k\u016f\u017ei vyzkou\u0161\u00edte, kter\u00e1 mo\u017enost je pro v\u00e1s ta prav\u00e1.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[13,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s pravideln\u011b tr\u00e1p\u00ed chu\u0165 na sladk\u00e9 a ocenili byste tipy, jak se j\u00ed zbavit, nep\u0159ehl\u00e9dn\u011bte n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-neustaleho-hladu-a-chuti\/\">Jak se zbavit neust\u00e1l\u00e9ho hladu a chut\u00ed<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cukru-v-krvi\">3. Ovliv\u0148uje hladinu cukru v krvi<\/h3>\n\n\n\n<p>Pron\u00e1sleduj\u00ed v\u00e1s <strong>chut\u011b na sladk\u00e9<\/strong> \u010di v\u00e1s neust\u00e1le tr\u00e1p\u00ed <strong>nedostatek energie<\/strong>? I takto se mohou projevovat <strong>v\u00fdkyvy hladiny cukru v krvi (glykemie)<\/strong>. Ty toti\u017e nejsou jen v\u00fdsadou <strong>diabetik\u016f<\/strong>, ale mohou znep\u0159\u00edjemnit \u017eivot i zdrav\u00fdm lidem. Kdy\u017e nem\u00e1me glykemii pod kontrolou, m\u016f\u017ee doch\u00e1zet k jej\u00edm prudk\u00fdm pokles\u016fm. Tehdy t\u011blo p\u0159ich\u00e1z\u00ed o okam\u017eitou n\u00e1lo\u017e paliva, co\u017e se projevuje pocitem nedostatku energie. Z\u00e1rove\u0148 se objevuj\u00ed i chut\u011b na sladk\u00e9, jeliko\u017e t\u011blo chce p\u0159irozen\u011b tyto z\u00e1soby rychle doplnit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ukazuje se, \u017ee pr\u00e1v\u011b p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed je jedn\u00edm ze zp\u016fsob\u016f, kter\u00e9 by mohly pomoci udr\u017eet hladinu cukru v krvi na uzd\u011b. Podporuje toti\u017e p\u0159esun gluk\u00f3zy z krve do sval\u016f a dal\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla \u010di pom\u00e1h\u00e1 t\u011blu efektivn\u011bji ukl\u00e1dat gluk\u00f3zu do z\u00e1sob ve form\u011b glykogenu.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[9,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z tohoto stravovac\u00edho re\u017eimu mohou z\u00edskat benefity i lid\u00e9 s <strong>cukrovkou 2. typu<\/strong> \u010di ti, kte\u0159\u00ed maj\u00ed <strong>prediabetes<\/strong> (p\u0159edstupe\u0148 diabetu). Ve studi\u00edch bylo tak\u00e9 pozorov\u00e1no, \u017ee takto omezen\u00fd p\u0159\u00edjem stravy vede k ni\u017e\u0161\u00edmu vylu\u010dov\u00e1n\u00ed inzul\u00ednu. To m\u016f\u017ee pomoci <strong>zlep\u0161it citlivost na inzul\u00edn<\/strong>, co\u017e vede k celkov\u011b lep\u0161\u00ed kontrole glykemie.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na glykemii\" class=\"wp-image-520376\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na glykemii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"kardiovaskularne-zdravie\">4. Pozitivn\u011b p\u016fsob\u00ed na kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/h3>\n\n\n\n<p>Srde\u010dn\u011b-c\u00e9vn\u00ed onemocn\u011bn\u00ed jsou celosv\u011btov\u011b <strong>hlavn\u00ed p\u0159\u00ed\u010dinou \u00famrt\u00ed<\/strong>. Lid\u00e9 se tak b\u011b\u017en\u011b pot\u00fdkaj\u00ed s <strong>infarktem myokardu, mozkovou mrtvic\u00ed<\/strong> \u010di <strong>ischemickou chorobou srde\u010dn\u00ed<\/strong> (stav, kdy nen\u00ed srdce dostate\u010dn\u011b prokrveno). Na po\u010d\u00e1tku t\u011bchto probl\u00e9m\u016f stoj\u00ed <strong>ateroskler\u00f3za<\/strong>, p\u0159i kter\u00e9 se v c\u00e9vn\u00ed st\u011bn\u011b hromad\u00ed cholesterol a r\u016fzn\u00e9 krevn\u00ed komponenty. To zp\u016fsobuje jej\u00ed hrubnut\u00ed a postupn\u00e9 ucp\u00e1v\u00e1n\u00ed c\u00e9v. I vy ur\u010dit\u011b v\u00edte, \u017ee kdy\u017e se chceme do\u017e\u00edt vysok\u00e9ho v\u011bku, pot\u0159ebujeme <strong>pe\u010dovat o sv\u00e9 srdce a c\u00e9vy<\/strong>. D\u016fle\u017eit\u00e9 je tak p\u0159edch\u00e1zet vysok\u00e9 hladin\u011b cholesterolu nebo nap\u0159\u00edklad krevn\u00edho tlaku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes u\u017e v\u00edme, \u017ee s t\u00edm n\u00e1m pom\u016f\u017ee strava s <strong>p\u0159im\u011b\u0159en\u00fdm mno\u017estv\u00edm kalori\u00ed<\/strong>, dostatkem <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\"><strong>nenasycen\u00fdch tuk\u016f<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\"><strong>vl\u00e1kniny<\/strong><\/a>. Naopak, limitovat bychom m\u011bli <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/\"><strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<\/strong><\/a> pln\u00e9 <strong>cukru, soli<\/strong> \u010di <strong>trans mastn\u00fdch kyselin<\/strong>. Pozitivn\u00ed vliv na srde\u010dn\u011b-c\u00e9vn\u00ed zdrav\u00ed se v\u0161ak ukazuje i u p\u0159eru\u0161ovan\u00e9ho p\u016fstu. Studie popisuj\u00ed nap\u0159\u00edklad pozitivn\u00ed efekt na sn\u00ed\u017een\u00ed <strong>krevn\u00edho tlaku, LDL (\u0161patn\u00e9ho) cholesterolu<\/strong> nebo <strong>triacylglycerol\u016f v krvi<\/strong>. Nav\u00edc bylo pozorov\u00e1no i <strong>sn\u00ed\u017een\u00ed proz\u00e1n\u011btliv\u00fdch l\u00e1tek<\/strong>, kter\u00e9 tak\u00e9 p\u0159isp\u00edvaj\u00ed ke vzniku ateroskler\u00f3zy. <sup><mark class=\"has-inline-color has-orange-color\">[11,17]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na kardiovaskul\u00e1rn\u00ed zdrav\u00ed\" class=\"wp-image-520392\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na kardiovaskul\u00e1rn\u00ed zdrav\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/image00020-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"nadorove-ochorenia\">5. P\u016fvodn\u00ed antikancerogenn\u011b<\/h3>\n\n\n\n<p>N\u00e1dorov\u00e1 onemocn\u011bn\u00ed jsou po t\u011bch kardiovaskul\u00e1rn\u00edch <strong>druhou hlavn\u00ed p\u0159\u00ed\u010dinou \u00famrt\u00ed<\/strong>, p\u0159i\u010dem\u017e nej\u010dast\u011bj\u0161\u00ed jsou n\u00e1dory <strong>prsu<\/strong> a <strong>plic<\/strong>. Na vzniku t\u011bchto onemocn\u011bn\u00ed se pod\u00edl\u00ed \u0159ada faktor\u016f, v\u010detn\u011b t\u011bch, kter\u00e9 <strong>nem\u016f\u017eeme ovlivnit<\/strong>, jako je <strong>genetika<\/strong> \u010di vliv <strong>okoln\u00edho prost\u0159ed\u00ed<\/strong>. N\u011bkolik dal\u0161\u00edch, mezi n\u011b\u017e pat\u0159\u00ed i <strong>v\u00fd\u017eiva<\/strong>, je v\u0161ak v na\u0161ich rukou. Ur\u010dit\u011b tak u\u010din\u00edme dob\u0159e, kdy\u017e se jejich zm\u011bnami budeme sna\u017eit co nejv\u00edce sn\u00ed\u017eit riziko vzniku n\u00e1dorov\u00fdch onemocn\u011bn\u00ed.&nbsp;<sup>[4]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dostupn\u00fdch zdroj\u016f vypl\u00fdv\u00e1, \u017ee by n\u00e1m s t\u00edm mohlo pomoci i p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed. D\u00edky n\u011bkolika mechanism\u016fm m\u00e1 toti\u017e slibn\u00e9 antikancerogenn\u00ed vlastnosti. Svou roli v tom hraj\u00ed nap\u0159\u00edklad jeho <strong>protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky<\/strong>, mo\u017en\u00e1 podpora <strong>imunitn\u00edho syst\u00e9mu<\/strong> \u010di zm\u00edrn\u011bn\u00ed vlivu <strong>oxida\u010dn\u00edho stresu<\/strong>. N\u011bkter\u00e9 studie dokonce mluv\u00ed o tom, \u017ee p\u0159eru\u0161ovan\u00fd p\u016fst by mohl zv\u00fd\u0161it citlivost na chemoterapii u ji\u017e prob\u00edhaj\u00edc\u00edho onemocn\u011bn\u00ed. Tyto d\u016fkazy v\u0161ak ani zdaleka nejsou jednozna\u010dn\u00e9 a po\u0159\u00e1d tak plat\u00ed, \u017ee \u010dlov\u011bk s onkologick\u00fdm onemocn\u011bn\u00edm by m\u011bl db\u00e1t na <strong>v\u00fd\u017eivnou stravu bohatou na v\u0161echny \u017eiviny.<\/strong>&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[14,16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mozog\">6. M\u00e1 vliv na mozek a kognitivn\u00ed funkce<\/h3>\n\n\n\n<p>Kdo by necht\u011bl m\u00edt zdrav\u00fd a v\u00fdkonn\u00fd mozek? V dne\u0161n\u00ed dob\u011b, kdy se setk\u00e1v\u00e1me s \u010d\u00edm d\u00e1l t\u00edm v\u011bt\u0161\u00edm tlakem na v\u00fdkon, je tento po\u017eadavek o to pal\u010div\u011bj\u0161\u00ed. Sna\u017e\u00edme se tak hledat zp\u016fsoby, jak zlep\u0161it <a href=\"https:\/\/gymbeam.cz\/nootropika-a-mozek\"><strong>soust\u0159ed\u011bn\u00ed<\/strong> a <strong>pam\u011b\u0165<\/strong><\/a> \u010di zachovat si <strong>funk\u010dn\u00ed<\/strong> a <strong>zdrav\u00fd mozek co nejd\u00e9le<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edmav\u00e9 je, \u017ee studie, kter\u00e9 se v\u011bnuj\u00ed p\u0159eru\u0161ovan\u00e9mu p\u016fstu, p\u0159i jeho dodr\u017eov\u00e1n\u00ed pozoruj\u00ed i tyto pozitivn\u00ed \u00fa\u010dinky. Ukazuje se, \u017ee m\u016f\u017ee pomoci <strong>zlep\u0161it<\/strong> nebo <strong>udr\u017eet kognitivn\u00ed funkce<\/strong>, jako je <strong>schopnost u\u010dit se<\/strong> nebo zmi\u0148ovan\u00e1 <strong>pam\u011b\u0165<\/strong> a <strong>koncentrace<\/strong>. Za t\u00edmto p\u016fsoben\u00edm stoj\u00ed hned n\u011bkolik mechanism\u016f \u00fa\u010dinku. Jedn\u00edm z nich je tzn. <strong>metabolick\u00e9 p\u0159ep\u00edn\u00e1n\u00ed<\/strong>, zn\u00e1m\u00e9 tak\u00e9 pod anglick\u00fdm n\u00e1zvem <em>metabolic switch<\/em>, ke kter\u00e9mu m\u016f\u017ee doj\u00edt po dlouhodob\u00e9m post\u011bn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00e1 se o jev, p\u0159i kter\u00e9m t\u011blo za\u010d\u00edn\u00e1 <strong>up\u0159ednost\u0148ovat tuky jako zdroj energie p\u0159ed gluk\u00f3zou<\/strong> (co\u017e je p\u0159irozen\u00e1 preference na\u0161eho organismu). V p\u0159\u00edpad\u011b, \u017ee k tomu dojde, tuky jsou d\u00e1le p\u0159em\u011bn\u011bny a\u017e na <strong>ketol\u00e1tky<\/strong>, kter\u00e9 se st\u00e1vaj\u00ed <strong>zdrojem energie pro mozek<\/strong> b\u011bhem p\u016fstu. Nav\u00edc se pod\u00edlej\u00ed tak\u00e9 na funkci <strong>mozkov\u00e9ho neurotrofick\u00e9ho faktoru<\/strong>, kter\u00fd je d\u016fle\u017eit\u00fd pro ochranu a odolnost nervov\u00fdch bun\u011bk. Rovn\u011b\u017e se \u00fa\u010dastn\u00ed <strong>neuron\u00e1ln\u00ed plasticity<\/strong>, kter\u00e1 je nezbytn\u00e1 pro <strong>u\u010den\u00ed<\/strong> a <strong>pam\u011b\u0165<\/strong>. IF tak m\u016f\u017ee b\u00fdt zp\u016fsobem, jak nakopnout tyto mozkov\u00e9 funkce.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdzkumech se hovo\u0159\u00ed tak\u00e9 o pozitivn\u00edm p\u016fsoben\u00ed p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed na riziko vzniku <strong>neurodegenerativn\u00edch onemocn\u011bn\u00ed<\/strong>, jako je <strong>Alzheimerova<\/strong> nebo <strong>Parkinsonova choroba<\/strong>. Tento zp\u016fsob stravov\u00e1n\u00ed by tak mohl slou\u017eit jako pomoc s prevenc\u00ed p\u0159ed t\u011bmito zdravotn\u00edmi probl\u00e9my ve star\u0161\u00edm v\u011bku.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[2,6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete-li ud\u011blat v\u00edce pro v\u00fdkonnost sv\u00e9ho mozku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/nootropika-na-zlepseni-funkci-mozku-a-pameti-ktera-musite-poznat\/\"><strong>Nootropika: L\u00e1tky pro zlep\u0161en\u00ed koncentrace a pam\u011bti. Kter\u00e1 jsou nejlep\u0161\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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na mozek\" class=\"wp-image-520408\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na mozek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1442442053-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dlhovekost\">7. M\u00e1 anti-aging vlastnosti<\/h3>\n\n\n\n<p>Anti-aging p\u0159\u00edstup spolu s konceptem <a href=\"https:\/\/gymbeam.cz\/proti-starnuti\">zdrav\u00e9ho st\u00e1rnut\u00ed<\/a> jsou \u010d\u00edm d\u00e1l t\u00edm aktu\u00e1ln\u011bj\u0161\u00ed. Pr\u016fm\u011brn\u00e1 d\u00e9lka \u017eivota se toti\u017e v pr\u016fb\u011bhu posledn\u00edho stolet\u00ed t\u00e9m\u011b\u0159 <strong>zdvojn\u00e1sobila<\/strong>. Ruku v ruce s n\u00ed v\u0161ak p\u0159ich\u00e1z\u00ed tak\u00e9 <strong>\u010dast\u011bj\u0161\u00ed v\u00fdskyt onemocn\u011bn\u00ed spojen\u00fdch s vy\u0161\u0161\u00edm v\u011bkem<\/strong>. Prakticky ka\u017ed\u00fd se dnes ve st\u00e1\u0159\u00ed setk\u00e1 s n\u011bjakou formou <strong>kardiovaskul\u00e1rn\u00edho, neurodegenerativn\u00edho<\/strong> \u010di t\u0159eba <strong>n\u00e1dorov\u00e9ho onemocn\u011bn\u00ed<\/strong>. Hodn\u011b z n\u00e1s se tak sna\u017e\u00ed starat o sebe tak, abychom t\u011bmto probl\u00e9m\u016fm co nejv\u00edce p\u0159edch\u00e1zeli. Nav\u00edc si v\u0161ichni p\u0159ejeme b\u00fdt nejen zdrav\u00ed, ale tak\u00e9 nav\u017edy kr\u00e1sn\u00ed a ide\u00e1ln\u011b mlad\u00ed. V\u011b\u010dn\u00e9 ml\u00e1d\u00ed a zdrav\u00ed n\u00e1m sice nic nezaru\u010d\u00ed, ale existuj\u00ed zp\u016fsoby, kter\u00e9 n\u00e1m pomohou zm\u00edrnit zn\u00e1mky st\u00e1rnut\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedn\u00edm z takov\u00fdch pomocn\u00edk\u016f se zd\u00e1 b\u00fdt i p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed. V souvislosti s n\u00edm se nap\u0159\u00edklad ukazuje ni\u017e\u0161\u00ed m\u00edra <strong>oxida\u010dn\u00edho stresu<\/strong>, kter\u00fd p\u016fsob\u00ed na vznik r\u016fzn\u00fdch chronick\u00fdch onemocn\u011bn\u00ed. M\u016f\u017ee z\u0159ejm\u011b pomoci s ochranou p\u0159ed <strong>po\u0161kozen\u00edm mozku<\/strong> \u010di nap\u0159\u00edklad <strong>metabolick\u00fdmi onemocn\u011bn\u00edmi<\/strong> (nap\u0159. cukrovka 2. typu), kter\u00e9 se objevuj\u00ed s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem. Jako sou\u010d\u00e1st prevence p\u0159ed r\u016fzn\u00fdmi zdravotn\u00edmi probl\u00e9my se jedn\u00e1 o jeden ze zp\u016fsob\u016f, kter\u00e9 by mohly pomoci <strong>st\u00e1rnout s lep\u0161\u00edm zdrav\u00edm<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce o tom, jak si udr\u017eet zdrav\u00ed co nejd\u00e9le, nevynechejte \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/\"><strong>Anti-Aging a Healthy Aging: Jak pe\u010dovat o sv\u00e9 t\u011blo a udr\u017eet si zdrav\u00ed a mladistv\u00fd vzhled?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg\" alt=\"P\u0159eru\u0161ovan\u00fd p\u016fst a anti-aging\" class=\"wp-image-520424\" title=\"P\u0159eru\u0161ovan\u00fd p\u016fst a anti-aging\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/129873492_3502478669842767_545693395046496300_n-1124x749-ezgif.com-webp-to-jpg-converter-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"zenske-zdravie\">8. M\u00e1 pozitivn\u00ed vliv na \u017eensk\u00e9 zdrav\u00ed<\/h3>\n\n\n\n<p>Zdrav\u00e9 a spokojen\u00e9 \u017eensk\u00e9 t\u011blo souvis\u00ed do velk\u00e9 m\u00edry se <strong>zdravou hladinou pohlavn\u00edch hormon\u016f<\/strong>. Ty toti\u017e ovliv\u0148uj\u00ed nespo\u010det fyziologick\u00fdch funkc\u00ed a jsou-li jejich hladiny naru\u0161eny, daj\u00ed o sob\u011b v\u011bd\u011bt zdravotn\u00edmi probl\u00e9my. Jednou z takov\u00fdch nep\u0159\u00edjemnost\u00ed, kter\u00e1 je zp\u016fsobena nerovnov\u00e1hou \u017eensk\u00fdch pohlavn\u00edch hormon\u016f, je <a href=\"https:\/\/gymbeam.cz\/blog\/pcos-syndrom-ktery-by-mela-kazda-zena-znat\/\"><strong>syndrom polycystick\u00fdch ovari\u00ed (PCOS)<\/strong><\/a>. \u017deny s t\u00edmto onemocn\u011bn\u00edm maj\u00ed nadm\u011brn\u00e9 hladiny \u017eensk\u00e9ho pohlavn\u00edho hormonu <strong>estrogenu<\/strong>, ale z\u00e1rove\u0148 mu\u017esk\u00fdch pohlavn\u00edch hormon\u016f <strong>androgen\u016f<\/strong>. To se projevuje nadm\u011brn\u00fdm ochlupen\u00edm, <a href=\"https:\/\/gymbeam.cz\/blog\/jak-se-zbavit-akne-pomoci-muze-snizeni-stresu-zdrava-hmotnost-i-spravna-hygiena\/\">akn\u00e9<\/a> \u010di nap\u0159\u00edklad amenoreou (vynech\u00e1v\u00e1n\u00ed menstruace).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdzkumech se ukazuje, \u017ee p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed m\u016f\u017ee m\u00edt svou roli i p\u0159i terapii PCOS. Z v\u00fdsledk\u016f dosud proveden\u00fdch studi\u00ed vypl\u00fdv\u00e1, \u017ee m\u016f\u017ee v\u00e9st ke <strong>sn\u00ed\u017een\u00ed estrogenu<\/strong> a <strong>androgen\u016f<\/strong>. P\u0159esto\u017ee tento \u00fa\u010dinek by byl u zdrav\u00fdch lid\u00ed ne\u017e\u00e1douc\u00ed, u PCOS, kdy je t\u011bchto hormon\u016f nadbytek, jde o efekt, kter\u00fd m\u016f\u017ee pomoci <strong>zm\u00edrnit symptomy onemocn\u011bn\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S PCOS jde v\u011bt\u0161inou ruku v ruce i nadv\u00e1ha nebo obezita spolu s inzul\u00ednovou rezistenc\u00ed. Jak jsme si ji\u017e \u0159ekli, i to jsou probl\u00e9my, p\u0159i kter\u00fdch m\u016f\u017ee p\u0159eru\u0161ovan\u00fd p\u016fst p\u016fsobit pozitivn\u011b. Tr\u00e1p\u00ed-li tento syndrom pr\u00e1v\u011b v\u00e1s, mohla by zm\u011bna stravovac\u00edho re\u017eimu st\u00e1t za zkou\u0161ku. V\u017edy je v\u0161ak vhodn\u00e9 poradit se s l\u00e9ka\u0159em a odborn\u00edkem na v\u00fd\u017eivu p\u0159edt\u00edm, ne\u017e se do takov\u00e9 zm\u011bny pust\u00edte.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na \u017eensk\u00e9 zdrav\u00ed\" class=\"wp-image-520472\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na \u017eensk\u00e9 zdrav\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-1536x1024.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_082022_01-1-2048x1365.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ma_prerusovany_pust_nezadouci_vliv_na_zdravi\"><\/span>M\u00e1 p\u0159eru\u0161ovan\u00fd p\u016fst ne\u017e\u00e1douc\u00ed vliv na zdrav\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sportovy-vykon\">1. M\u016f\u017ee zhor\u0161it sportovn\u00ed v\u00fdkon<\/h3>\n\n\n\n<p>Vliv ur\u010dit\u00e9ho stravovac\u00edho re\u017eimu na sportovn\u00ed v\u00fdkon z\u00e1vis\u00ed na <strong>typu aktivity<\/strong>, jej\u00edm <strong>trv\u00e1n\u00ed<\/strong> \u010di nap\u0159\u00edklad <strong>intenzit\u011b<\/strong>. To plat\u00ed i pro p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed, kter\u00e9 p\u016fsob\u00ed jinak na vytrvalostn\u00ed sportovce v porovn\u00e1n\u00ed nap\u0159\u00edklad se silov\u00fdmi. Obecn\u011b se v\u0161ak ukazuje, \u017ee tento typ stravov\u00e1n\u00ed m\u00e1 sp\u00ed\u0161e <strong>negativn\u00ed efekt<\/strong> na sportovn\u00ed v\u00fdkonnost.<\/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\u00fd vliv m\u00e1 na jednotliv\u00e9 typy sport\u016f?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z dosud proveden\u00fdch studi\u00ed se zd\u00e1, \u017ee pokud se v\u011bnujete <strong>kulturistice, trojboji, vzp\u00edr\u00e1n<\/strong>\u00ed \u010di dal\u0161\u00edm <strong>silov\u00fdm discipl\u00edn\u00e1m<\/strong>, p\u0159eru\u0161ovan\u00fd p\u016fst nen\u00ed pro v\u00e1s ide\u00e1ln\u00edm zp\u016fsobem stravov\u00e1n\u00ed. Ukazuje se toti\u017e, \u017ee <strong>nevede nejen k lep\u0161\u00edm v\u00fdkon\u016fm<\/strong>, ale dokonce je m\u016f\u017ee i <strong>zhor\u0161it<\/strong><strong>.<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li>P\u0159i <strong>sportech s vysokou intenzitou<\/strong>, jako je nap\u0159\u00edklad <strong>sprintov\u00e1n\u00ed<\/strong>, bylo pozorov\u00e1no negativn\u00ed p\u016fsoben\u00ed p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed. U tohoto typu sport\u016f je toti\u017e t\u011blo z\u00e1visl\u00e9 na okam\u017eit\u00e9 dostupnosti n\u00e1lo\u017ee sacharid\u016f, kter\u00e9 v\u0161ak p\u0159i IF \u010dasto nem\u00e1 k dispozici.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li>I p\u0159i <strong>vytrvalostn\u00edch sportech<\/strong> doch\u00e1z\u00ed ke zhor\u0161en\u00ed v\u00fdkonu. IF se tak m\u016f\u017ee negativn\u011b projevit nap\u0159\u00edklad p\u0159i <strong>b\u011bhu, cyklistice<\/strong> \u010di <strong>plav\u00e1n\u00ed<\/strong>. N\u011bkter\u00e9 studie v\u0161ak hovo\u0159\u00ed o <strong>m\u00edrn\u00e9m zlep\u0161en\u00ed v\u00fdkonu po del\u0161\u00ed dob\u011b p\u0159eru\u0161ovan\u00e9ho p\u016fstu<\/strong>. V\u011bdci tak p\u0159edpokl\u00e1daj\u00ed, \u017ee t\u011blo se m\u016f\u017ee po ur\u010dit\u00e9 dob\u011b p\u0159izp\u016fsobit a \u010derpat energii prim\u00e1rn\u011b z <strong>tukov\u00fdch z\u00e1sob<\/strong>. Zat\u00edm v\u0161ak neexistuje dostatek studi\u00ed, kter\u00e9 by potvrdily, \u017ee p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed m\u00e1 skute\u010dn\u011b tento efekt na vytrvalostn\u00ed sporty. Obecn\u011b v\u0161ak plat\u00ed, \u017ee b\u011bhem aerobn\u00ed z\u00e1t\u011b\u017ee z\u00edsk\u00e1me ze sacharid\u016f v\u00edce energie vzta\u017een\u00e9 na jednotku kysl\u00edku ne\u017e z tuk\u016f.<mark class=\"has-inline-color has-orange-color\"><sup>[8,10,20]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na sportovn\u00ed v\u00fdkon\" class=\"wp-image-520440\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na sportovn\u00ed v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_jakub_enzl_07-092023_21-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-svalov\">2. Komplikuje budov\u00e1n\u00ed svalov\u00e9 hmoty<\/h3>\n\n\n\n<p>Dostupn\u00e9 v\u00fdzkumy p\u0159ich\u00e1zej\u00ed k z\u00e1v\u011br\u016fm, \u017ee p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed nen\u00ed ide\u00e1ln\u00edm zp\u016fsobem stravov\u00e1n\u00ed p\u0159i snaze budovat svalovou hmotu. Dne\u0161n\u00ed doporu\u010den\u00ed n\u00e1m toti\u017e \u0159\u00edkaj\u00ed, \u017ee pro r\u016fst sval\u016f mus\u00edme p\u0159ij\u00edmat dostate\u010dn\u00e9 mno\u017estv\u00ed <strong>kalori\u00ed<\/strong> a <strong>b\u00edlkovin<\/strong>. Denn\u00ed d\u00e1vka protein\u016f by se m\u011bla pohybovat v rozmez\u00ed od <strong>1,6 \u2013 2 g\/kg t\u011blesn\u00e9 hmotnosti<\/strong>. P\u0159itom je nejv\u00fdhodn\u011bj\u0161\u00ed p\u0159ij\u00edmat d\u00e1vku <strong>20-40 g b\u00edlkovin<\/strong> ka\u017ed\u00e9 <strong>3-4 hodiny<\/strong>, aby se co nejl\u00e9pe podpo\u0159ila proteosynt\u00e9za (tvorba nov\u00fdch t\u011blov\u00fdch b\u00edlkovin).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto podm\u00ednky dok\u00e1\u017eeme splnit p\u0159i klasick\u00e9m stravovac\u00edm re\u017eimu, ale p\u0159eru\u0161ovan\u00fd p\u016fst <strong>nedovoluje rozlo\u017eit p\u0159\u00edjem b\u00edlkovin rovnom\u011brn\u011b do cel\u00e9ho dne.<\/strong> Nav\u00edc je pom\u011brn\u011b komplikovan\u00e9 p\u0159ijmout kompletn\u00ed denn\u00ed d\u00e1vku b\u00edlkovin b\u011bhem \u010dasov\u00e9ho okna vyhrazen\u00e9ho pro p\u0159\u00edjem stravy. Podle dne\u0161n\u00edch poznatk\u016f se tak zd\u00e1, \u017ee chceme-li dos\u00e1hnout <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\">maxim\u00e1ln\u00edho r\u016fstu sval\u016f<\/a>, je v\u00fdhodn\u011bj\u0161\u00ed zvolit jin\u00fd stravovac\u00ed sm\u011br.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[7,8]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na r\u016fst sval\u016f\" class=\"wp-image-520456\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_immanuel_adenubi_04-052023_15-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"prijem-energie-a-zivin\">3. Hroz\u00ed nedostate\u010dn\u00fd p\u0159\u00edjem energie a \u017eivin<\/h3>\n\n\n\n<p>P\u0159esto\u017ee je p\u0159i p\u0159eru\u0161ovan\u00e9m hladov\u011bn\u00ed k dispozici m\u00e9n\u011b hodin pro p\u0159\u00edjem stravy, na\u0161e t\u011blo pot\u0159ebuje st\u00e1le stejn\u00e9 mno\u017estv\u00ed <strong>energie, b\u00edlkovin, sacharid\u016f, tuk\u016f<\/strong> \u010di <a href=\"https:\/\/gymbeam.cz\/vitaminy\"><strong>vitamin\u016f<\/strong><\/a> a <a href=\"https:\/\/gymbeam.cz\/mineraly-1\"><strong>miner\u00e1ln\u00edch l\u00e1tek<\/strong><\/a>. Dlouhodob\u00fd nedostatek t\u011bchto \u017eivin by mohl v\u00e9st k <strong>nezdrav\u00e9mu hubnut\u00ed, ztr\u00e1t\u011b sval\u016f, nadm\u011brn\u00e9 \u00fanav\u011b<\/strong> \u010di <strong>\u0159ad\u011b zdravotn\u00edch probl\u00e9m\u016f<\/strong> spojen\u00fdch s nutri\u010dn\u00edmi deficity (nap\u0159\u00edklad oslaben\u00e1 imunita kv\u016fli nedostatku vitamin\u016f). Proto je d\u016fle\u017eit\u00e9 m\u00edt sestaven\u00fd dobr\u00fd pl\u00e1n, kter\u00fd zajist\u00ed, \u017ee j\u00eddeln\u00ed\u010dek bude i p\u0159i tomto zp\u016fsobu stravov\u00e1n\u00ed kvalitn\u00ed a vyv\u00e1\u017een\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"testosteron\">4. Negativn\u011b p\u016fsob\u00ed na hladinu testosteronu<\/h3>\n\n\n\n<p>Testosteron je hlavn\u00ed mu\u017esk\u00fd pohlavn\u00ed hormon, kter\u00fd je d\u016fle\u017eit\u00fd pro <strong>tvorbu spermi\u00ed, r\u016fst sval\u016f, libido<\/strong> a dal\u0161\u00ed funkce mu\u017esk\u00e9ho t\u011bla. Jeho optim\u00e1ln\u00ed hladina je tak nezbytn\u00e1 pro mu\u017esk\u00e9 zdrav\u00ed. U p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed se v\u0161ak ukazuje, \u017ee m\u016f\u017ee <strong>sni\u017eovat<\/strong> tvorbu tohoto hormonu, a to i p\u0159i kr\u00e1tkodob\u00e9 i dlouhodob\u00e9 zku\u0161enosti s t\u00edmto stravovac\u00edm re\u017eimem.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"riziko-hypoglykemie\">5. Zvy\u0161uje riziko hypoglykemie<\/h3>\n\n\n\n<p>Nejsme-li zvykl\u00ed omezovat p\u0159\u00edjem stravy na tak dlouhou \u010d\u00e1st dne, jak je zvykem u p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed, na\u0161e t\u011blo si pravd\u011bpodobn\u011b bude muset <strong>zvyknout<\/strong>. N\u00edzk\u00e1 hladina cukru v krvi m\u016f\u017ee b\u00fdt nep\u0159\u00edjemn\u00e1 zejm\u00e9na ze za\u010d\u00e1tku, co\u017e se p\u0159irozen\u011b vyskytuje po ur\u010dit\u00e9 dob\u011b p\u016fstu. M\u016f\u017ee se projevit nap\u0159\u00edklad <strong>bolestmi hlavy<\/strong> nebo <strong>z\u00e1vrat\u011bmi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010casem se v\u0161ak t\u011blo dok\u00e1\u017ee tomuto stavu p\u0159izp\u016fsobit a za\u010dne pou\u017e\u00edvat mechanismy, kter\u00e9 tak n\u00edzk\u00e9 hladin\u011b cukru v krvi zabra\u0148uj\u00ed. Zdrav\u00ed dosp\u011bl\u00ed lid\u00e9 si tak mohou dovolit s t\u00edmto re\u017eimem experimentovat. <strong>Diabetici<\/strong> a lid\u00e9 s diagnostikovanou <strong>poruchou gluk\u00f3zov\u00e9 tolerance<\/strong> by se v\u0161ak m\u011bli poradit se sv\u00fdm <strong>l\u00e9ka\u0159em<\/strong>, zvl\u00e1\u0161t\u011b pokud u\u017e\u00edvaj\u00ed <strong>l\u00e9ky ke kontrole glykemie<\/strong>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1,15]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na hypoglykemii\" class=\"wp-image-520488\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na hypoglykemii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-511735934-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"psychicke-zdravie\">6. M\u016f\u017ee m\u00edt negativn\u00ed vliv na psychiku<\/h3>\n\n\n\n<p>V\u00fdzkumy ukazuj\u00ed, \u017ee p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed m\u016f\u017ee b\u00fdt <strong>rizikov\u00e9<\/strong> pro lidi, kte\u0159\u00ed trp\u00ed <strong>poruchami p\u0159\u00edjmu potravy<\/strong>, jako je ment\u00e1ln\u00ed anorexie, bulimie nebo nap\u0159\u00edklad z\u00e1chvatov\u00e9 p\u0159ej\u00edd\u00e1n\u00ed. U n\u011bkter\u00fdch m\u016f\u017ee z\u00e1rove\u0148 <strong>zv\u00fd\u0161it riziko vzniku t\u011bchto probl\u00e9m\u016f<\/strong>. Zd\u00e1 se, \u017ee negativn\u00ed efekt se projevuje nej\u010dast\u011bji u <strong>dosp\u00edvaj\u00edc\u00edch d\u00edvek<\/strong> a <strong>\u017een v mlad\u00e9m v\u011bku<\/strong>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pocit-smadu\">7. Zp\u016fsobuje sn\u00ed\u017een\u00fd pocit \u017e\u00edzn\u011b<\/h3>\n\n\n\n<p>Omezen\u00fd p\u0159\u00edjem stravy se m\u016f\u017ee spojovat s ni\u017e\u0161\u00edm p\u0159\u00edjmem tekutin, a to kv\u016fli <strong>n\u00edzk\u00e9mu pocitu \u017e\u00edzn\u011b<\/strong>. Ten ov\u0161em nemus\u00ed odr\u00e1\u017eet skute\u010dnou pot\u0159ebu tekutin. N\u011bkte\u0159\u00ed lid\u00e9 poci\u0165uj\u00ed \u017e\u00edze\u0148 minim\u00e1ln\u011b, ale jejich t\u011blo stejn\u011b pot\u0159ebuje vodu k tomu, aby spr\u00e1vn\u011b fungovalo. Proto i v dob\u011b hladov\u011bn\u00ed, kdy jsou pocity \u017e\u00edzn\u011b ni\u017e\u0161\u00ed, je d\u016fle\u017eit\u00e9 se ujistit, \u017ee pijeme <strong>dostate\u010dn\u011b<\/strong>.<strong>&nbsp;<\/strong><sup><mark class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak p\u016fsob\u00ed nedostate\u010dn\u00fd pitn\u00fd re\u017eim na zdrav\u00ed a kolik tekutin bychom m\u011bli za den vyp\u00edt v\u00e1m prozrad\u00ed \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\">Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed<\/a><\/strong>.<\/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\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg\" alt=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na pocit \u017e\u00edzn\u011b\" class=\"wp-image-520504\" title=\"Vliv p\u0159eru\u0161ovan\u00e9ho p\u016fstu na pocit \u017e\u00edzn\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/20994E82-1683-476A-999A-4B3203C4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"travenie\">8. M\u016f\u017ee zp\u016fsobit za\u017e\u00edvac\u00ed probl\u00e9my<\/h3>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed m\u016f\u017ee zp\u016fsobit tr\u00e1vic\u00ed nep\u0159\u00edjemnosti zejm\u00e9na tehdy, kdy\u017e s n\u00edm za\u010d\u00edn\u00e1me. Typicky se m\u016f\u017ee objevit nap\u0159\u00edklad <strong>z\u00e1cpa<\/strong>. T\u011blo, v\u010detn\u011b tr\u00e1vic\u00edho syst\u00e9mu, si tehdy je\u0161t\u011b zvyk\u00e1 na nov\u00fd re\u017eim a m\u016f\u017ee mu trvat n\u011bkolik dn\u00ed, ne\u017e se p\u0159izp\u016fsob\u00ed. I v tomto p\u0159\u00edpad\u011b plat\u00ed, \u017ee p\u0159i z\u00e1cp\u011b je d\u016fle\u017eit\u00e9 db\u00e1t na dostate\u010dn\u00fd <strong>pitn\u00fd re\u017eim<\/strong>, p\u0159\u00edjem <strong>vl\u00e1kniny<\/strong> \u010di <strong>pohyb<\/strong>.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[5,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pro_koho_je_prerusovany_pust_vhodny\"><\/span>Pro koho je p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jste ji\u017e sami zjistili, p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed m\u016f\u017ee n\u011bkter\u00fdm lidem vyhovovat, ale ur\u010dit\u011b nen\u00ed vhodn\u00e9 pro ka\u017ed\u00e9ho. Z\u00e1le\u017e\u00ed tak na individu\u00e1ln\u00edch pot\u0159eb\u00e1ch a preferenc\u00edch ka\u017ed\u00e9ho z n\u00e1s. Kdo m\u016f\u017ee \u010derpat jeho v\u00fdhody?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zdrav\u00ed lid\u00e9<\/strong>, kter\u00fdm nevyhovuje klasick\u00fd stravovac\u00ed re\u017eim a up\u0159ednost\u0148uj\u00ed jeden\u00ed jen v ur\u010ditou denn\u00ed dobu.<\/li>\n\n\n\n<li>Osoby s <strong>flexibiln\u00edm \u017eivotn\u00edm stylem<\/strong>, kter\u00fdm se do jejich denn\u00edho re\u017eimu hod\u00ed tento specifick\u00fd zp\u016fsob stravov\u00e1n\u00ed.<\/li>\n\n\n\n<li>Jednotlivci, kte\u0159\u00ed cht\u011bj\u00ed <strong>hubnout<\/strong> nebo hledaj\u00ed zp\u016fsob, jak se nau\u010dit kontrolovat <strong>hlad<\/strong> a <strong>chut\u011b na sladk\u00e9<\/strong>.<\/li>\n\n\n\n<li>Lid\u00e9, kte\u0159\u00ed cht\u011bj\u00ed na vlastn\u00ed k\u016f\u017ei vyzkou\u0161et mo\u017en\u00e9 pozitivn\u00ed \u00fa\u010dinky na <strong>mozek, koncentraci, hladinu cholesterolu<\/strong> \u010di <strong>cukru v krvi<\/strong> a jeho dal\u0161\u00ed benefity.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed je vhodn\u00e9 pro <strong>mu\u017ee<\/strong> i <strong>\u017eeny<\/strong>. \u017deny by si v\u0161ak m\u011bly d\u00e1vat obzvl\u00e1\u0161\u0165 pozor, aby dok\u00e1zaly p\u0159ijmout optim\u00e1ln\u00ed mno\u017estv\u00ed kalori\u00ed. Jsou toti\u017e <strong>citliv\u011bj\u0161\u00ed na nedostate\u010dn\u00fd p\u0159\u00edjem<\/strong> ne\u017e mu\u017ei. U aktivn\u00edch \u017een, kter\u00e9 dlouhodob\u011b p\u0159ij\u00edmaj\u00ed m\u00e9n\u011b energie, ne\u017e jejich t\u011blo pot\u0159ebuje, a z\u00e1rove\u0148 nadm\u011brn\u011b tr\u00e9nuj\u00ed, se m\u016f\u017ee objevit tzv. <strong>\u017eensk\u00e1 atletick\u00e1 tri\u00e1da<\/strong>. Ta v sob\u011b skr\u00fdv\u00e1 <strong>n\u00edzkou energetickou dostupnost, menstrua\u010dn\u00ed dysfunkci a sn\u00ed\u017eenou kostn\u00ed denzitu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete-li si o \u017eensk\u00e9 atletick\u00e9 tri\u00e1d\u011b p\u0159e\u010d\u00edst v\u00edce, nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-bojovat-se-ztratou-menstruace-a-dalsimi-priznaky-zenske-atleticke-triady\/\"><strong>Jak bojovat se ztr\u00e1tou menstruace a dal\u0161\u00edmi p\u0159\u00edznaky \u017eensk\u00e9 atletick\u00e9 tri\u00e1dy?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg\" alt=\"Pro koho je p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd\" class=\"wp-image-520520\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/si_nives_oresnik_072023_06-1-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pro_koho_neni_prerusovany_pust_vhodny\"><\/span>Pro koho nen\u00ed p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed nen\u00ed zp\u016fsob stravov\u00e1n\u00ed vhodn\u00fd pro v\u0161echny. Jsou ur\u010dit\u00e9 situace, p\u0159i kter\u00fdch m\u016f\u017ee p\u0159edstavovat riziko. Kter\u00e9 to jsou?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V obdob\u00ed <strong>t\u011bhotenstv\u00ed a kojen\u00ed<\/strong> by se \u017eeny rad\u011bji nem\u011bly pou\u0161t\u011bt do tohoto zp\u016fsobu stravov\u00e1n\u00ed. Existuje nap\u0159\u00edklad riziko, \u017ee p\u016fst m\u016f\u017ee negativn\u011b ovlivnit <strong>tvorbu mate\u0159sk\u00e9ho ml\u00e9ka<\/strong>. Nav\u00edc chyb\u00ed studie, kter\u00e9 by sledovaly efekt p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed v t\u011bchto obdob\u00edch \u017eivota.&nbsp;<sup>[18]<\/sup><\/li>\n\n\n\n<li>P\u0159i <a href=\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\"><strong>pr\u00e1ci na sm\u011bny<\/strong><\/a> m\u016f\u017ee b\u00fdt probl\u00e9m dlouhodob\u011b dodr\u017eovat tento specifick\u00fd re\u017eim.<\/li>\n\n\n\n<li>U lid\u00ed, kte\u0159\u00ed trp\u00ed <strong>poruchami p\u0159\u00edjmu potravy<\/strong>, hroz\u00ed, \u017ee by mohlo doj\u00edt ke zhor\u0161en\u00ed pr\u016fb\u011bhu onemocn\u011bn\u00ed.<\/li>\n\n\n\n<li>U <strong>specifick\u00fdch zdravotn\u00edch probl\u00e9m\u016f<\/strong> by mohlo p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed p\u0159edstavovat riziko. Nap\u0159\u00edklad <strong>n\u00e1dorov\u00e1 onemocn\u011bn\u00ed<\/strong> jsou n\u00e1ro\u010dn\u00e1 na mno\u017estv\u00ed p\u0159ijat\u00fdch kalori\u00ed a b\u00edlkovin, kter\u00e9 by \u010dlov\u011bk s t\u00edmto zp\u016fsobem stravov\u00e1n\u00ed pravd\u011bpodobn\u011b nedok\u00e1zal p\u0159ijmout.<\/li>\n\n\n\n<li>Probl\u00e9mem m\u016f\u017ee b\u00fdt i <strong>u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f<\/strong>, kter\u00e9 je nutno j\u00edst <strong>spolu s j\u00eddlem<\/strong> a v <strong>ur\u010ditou denn\u00ed dobu<\/strong>.<\/li>\n\n\n\n<li>Ani pro <strong>d\u011bti<\/strong> nen\u00ed tento zp\u016fsob stravov\u00e1n\u00ed vhodn\u00fd.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg\" alt=\"Pro koho nen\u00ed p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd\" class=\"wp-image-520536\" title=\"Pro koho nen\u00ed p\u0159eru\u0161ovan\u00fd p\u016fst vhodn\u00fd\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-868572720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_prerusovany_pust_zdravy\"><\/span>Je p\u0159eru\u0161ovan\u00fd p\u016fst zdrav\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed m\u00e1 sv\u00e9 zdravotn\u00ed benefity, a tak m\u016f\u017eeme \u0159\u00edci, \u017ee pro n\u011bkter\u00e9 lidi je zdrav\u00fdm zp\u016fsobem stravov\u00e1n\u00ed. Podm\u00ednkou v\u0161ak je, aby jej zkou\u0161eli jen ty osoby, pro kter\u00e9 je <strong>bezpe\u010dn\u00e9<\/strong>. Z\u00e1rove\u0148 je d\u016fle\u017eit\u00e9 db\u00e1t na <strong>spr\u00e1vn\u00e9 slo\u017een\u00ed j\u00eddeln\u00ed\u010dku<\/strong> a p\u0159izp\u016fsobit si re\u017eim tak, aby byl <strong>udr\u017eiteln\u00fd<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na druh\u00e9 stran\u011b nem\u016f\u017eeme tvrdit, \u017ee by \u0161lo o z\u00e1zrak, kter\u00fd vy\u0159e\u0161\u00ed v\u0161echny na\u0161e probl\u00e9my. Nelze jej pova\u017eovat za lep\u0161\u00ed zp\u016fsob stravov\u00e1n\u00ed oproti klasick\u00e9 racion\u00e1ln\u00ed strav\u011b typicky rozlo\u017een\u00e9 do cel\u00e9ho dne. I s n\u00ed toti\u017e dok\u00e1\u017eeme zdrav\u011b zhubnout, sn\u00ed\u017eit hladinu cukru \u010di cholesterolu v krvi a celkov\u011b se postarat o zlep\u0161en\u00ed sv\u00e9ho zdrav\u00ed. Znovu tedy plat\u00ed, \u017ee ka\u017ed\u00fd jsme jin\u00fd a m\u011bli bychom zvolit ten zp\u016fsob, kter\u00fd n\u00e1m vyhovuje.<\/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=\"Jak_zacit_s_prerusovanym_pustem\"><\/span>Jak za\u010d\u00edt s p\u0159eru\u0161ovan\u00fdm p\u016fstem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Usoudili jste, \u017ee p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed je pro v\u00e1s to prav\u00e9 a r\u00e1di byste ho zkusili? V tom p\u0159\u00edpad\u011b se ujist\u011bte, \u017ee na to jdete spr\u00e1vn\u011b. Jak postupovat?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ide\u00e1ln\u011b tuto volbu <strong>konzultujte s odborn\u00edkem na v\u00fd\u017eivu<\/strong> neboli <strong>nutri\u010dn\u00edm terapeutem<\/strong> nebo <strong>v\u00fd\u017eivov\u00fdm poradcem<\/strong>. Ti v\u00e1m nejl\u00e9pe porad\u00ed, jak si stravov\u00e1n\u00ed nastavit spr\u00e1vn\u011b.<\/li>\n\n\n\n<li>Vyberte si <strong>vhodnou formu<\/strong> p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed. M\u011bla by b\u00fdt v souladu s va\u0161\u00edm b\u011b\u017en\u00fdm denn\u00edm re\u017eimem a \u017eivotn\u00edm stylem.<\/li>\n\n\n\n<li>Ujist\u011bte se, \u017ee p\u0159ij\u00edm\u00e1te dostatek <strong>energie<\/strong> a <strong>\u017eivin<\/strong>.<\/li>\n\n\n\n<li>Dodr\u017eujte <strong>pitn\u00fd re\u017eim.<\/strong><\/li>\n\n\n\n<li><strong>Monitorujte sv\u016fj pokrok<\/strong>. M\u016f\u017eete si zaznamen\u00e1vat nejen <strong>j\u00eddeln\u00ed\u010dek<\/strong>, ale tak\u00e9 <strong>hmotnost, d\u00e9lku<\/strong> a <strong>kvalitu sp\u00e1nku<\/strong> \u010di <strong>v\u00fdkony na tr\u00e9ninc\u00edch<\/strong>.<\/li>\n\n\n\n<li>Vyzkou\u0161ejte nap\u0159\u00edklad jednu z <strong>aplikac\u00ed<\/strong>, kter\u00e9 jsou ur\u010deny p\u0159\u00edmo pro p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed.<\/li>\n\n\n\n<li>Nezanedb\u00e1vejte <strong>sp\u00e1nek<\/strong> a dostate\u010dnou <strong>pohybovou aktivitu.<\/strong><\/li>\n\n\n\n<li><strong>Pozorujte sv\u00e9 t\u011blo.<\/strong> Pokud si za\u010dnete v\u0161\u00edmat nap\u0159\u00edklad nadm\u011brn\u00e9 \u00fanavy \u010di \u0161patn\u00e9 regenerace po tr\u00e9ninku, mo\u017en\u00e1 bude t\u0159eba ud\u011blat n\u011bkde zm\u011bnu.&nbsp;<sup><mark class=\"has-inline-color has-orange-color\">[1,14]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg\" alt=\"Jak za\u010d\u00edt s p\u0159eru\u0161ovan\u00fdm p\u016fstem\" class=\"wp-image-520552\" title=\"Jak za\u010d\u00edt s p\u0159eru\u0161ovan\u00fdm p\u016fstem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktere_potraviny_jsou_povoleny_pri_prerusovanem_pustu\"><\/span>Kter\u00e9 potraviny jsou povoleny p\u0159i p\u0159eru\u0161ovan\u00e9m p\u016fstu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koncept p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed n\u00e1m nediktuje \u017e\u00e1dn\u00e9 potraviny, kter\u00e9 by byly nebo nebyly vhodn\u00e9. Prakticky to znamen\u00e1, \u017ee \u017e\u00e1dn\u00e9 potraviny nejsou zak\u00e1z\u00e1ny. T\u0159eba si v\u0161ak uv\u011bdomit, \u017ee pokud chceme \u010derpat benefity, kter\u00e9 tento stravovac\u00ed re\u017eim nab\u00edz\u00ed, nesta\u010d\u00ed n\u00e1m pouze dodr\u017eovat samotn\u00fd p\u016fst. Stejn\u011b tak je d\u016fle\u017eit\u00e9 db\u00e1t na <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\">pestrou a vyv\u00e1\u017eenou stravu<\/a> s dostatkem v\u0161ech esenci\u00e1ln\u00edch \u017eivin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vzorov\u00fd j\u00eddeln\u00ed\u010dek p\u0159i p\u0159eru\u0161ovan\u00e9m p\u016fstu pro \u017eenu<\/h3>\n\n\n\n<p>Poj\u010fme se spole\u010dn\u011b pod\u00edvat na to, jak by mohl vypadat j\u00eddeln\u00ed\u010dek pro <strong>zdravou dosp\u011blou \u017eenu,<\/strong> kter\u00e1 chce <strong>udr\u017eovat hmotnost<\/strong> a z\u00e1rove\u0148 dodr\u017eovat p\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed podle protokolu <strong>16:8<\/strong>. Vzorov\u00fd j\u00eddeln\u00ed\u010dek je pro t\u0159icetiletou \u017eenu s t\u011blesnou hmotnost\u00ed <strong>65 kg<\/strong> a v\u00fd\u0161kou <strong>170 cm<\/strong>, kter\u00e1 m\u00e1 <strong>sedav\u00e9 zam\u011bstn\u00e1n\u00ed<\/strong>, nachod\u00ed denn\u011b zhruba <strong>10 000 krok\u016f<\/strong> a b\u011bhem t\u00fddne zajde <strong>t\u0159ikr\u00e1t t\u00fddn\u011b do posilovny<\/strong>. Jej\u00ed celkov\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem je zhruba <strong>2000 kcal<\/strong> a denn\u011b by m\u011bla p\u0159ijmout zhruba 120 g b\u00edlkovin, 67 g tuku, 230 g sacharid\u016f a 25 \u2013 30 g vl\u00e1kniny.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Denn\u00ed j\u00eddlo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u010cas<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">J\u00eddlo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Porce<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">ku\u0159ec\u00ed prsa na grilu\r\nr\u00fd\u017ee (uva\u0159en\u00e1)\r\nzeleninov\u00fd sal\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\r\n200 g\r\n150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">b\u00edl\u00fd jogurt\r\n<a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\">ovesn\u00e9 vlo\u010dky<\/a>\r\nban\u00e1n\r\nmaliny\r\nvla\u0161sk\u00e9 o\u0159echy<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\r\n40 g\r\n110 g\r\n40 g\r\n30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">pe\u010den\u00fd pstruh\r\nbrambory (va\u0159en\u00e9)\r\nbrokolice<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 g\r\n150 g\r\n100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Druh\u00e1 ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00fd toast\r\n\u0161unka\r\ns\u00fdr s 30 % tuku\r\ncherry raj\u010data<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 kusy\r\n2 pl\u00e1tky\r\n2 pl\u00e1tky\r\n100 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vzorov\u00fd j\u00eddeln\u00ed\u010dek p\u0159i p\u0159eru\u0161ovan\u00e9m p\u016fstu pro mu\u017ee<\/h3>\n\n\n\n<p>Nyn\u00ed si p\u0159edstav\u00edme j\u00eddeln\u00ed\u010dek, kter\u00fd se hod\u00ed pro <strong>zdrav\u00e9ho dosp\u011bl\u00e9ho mu\u017ee<\/strong>. Tento mu\u017e m\u00e1 tak\u00e9 <strong>t\u0159icet let<\/strong>, v\u00e1\u017e\u00ed <strong>80 kg<\/strong> a m\u011b\u0159\u00ed <strong>180 cm<\/strong>. I on nachod\u00ed denn\u011b cca <strong>10 000 krok\u016f, v pr\u00e1ci sed\u00ed<\/strong> a <strong>t\u0159ikr\u00e1t t\u00fddn\u011b silov\u011b cvi\u010d\u00ed<\/strong>. Jeho celkov\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem je zhruba <strong>2500 kcal<\/strong> a p\u0159\u00edjem \u017eivin by se m\u011bl skl\u00e1dat ze zhruba 150 g b\u00edlkovin, 83 g tuku, 290 g sacharid\u016f a 25 \u2013 30 g vl\u00e1kniny.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Denn\u00ed j\u00eddlo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u010cas<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">J\u00eddlo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Porce<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ob\u011bd<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">ku\u0159ec\u00ed prsa na grilu\r\nr\u00fd\u017ee (uva\u0159en\u00e1)\r\nzeleninov\u00fd sal\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">190 g\r\n250 g\r\n150 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sva\u010dina<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">b\u00edl\u00fd jogurt\r\novesn\u00e9 vlo\u010dky\r\nban\u00e1n\r\nmaliny\r\n<a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\">vla\u0161sk\u00e9 o\u0159echy<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\r\n40 g\r\n110 g\r\n40 g\r\n30 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">pe\u010den\u00fd pstruh\r\nbrambory (va\u0159en\u00e9)\r\nbrokolice<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 g\r\n200 g\r\n100 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Druh\u00e1 ve\u010de\u0159e<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 hod<\/td><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00fd toast\r\n\u0161unka\r\ns\u00fdr s 30 % tuku\r\ncherry raj\u010data<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kusy\r\n4 pl\u00e1tky\r\n3 pl\u00e1tky\r\n100 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 suplementy se mohou u\u017e\u00edvat p\u0159i p\u0159eru\u0161ovan\u00e9m hladov\u011bn\u00ed?<\/h3>\n\n\n\n<p>N\u011bkdy do sebe nezvl\u00e1d\u00e1me dostat v\u0161echny pot\u0159ebn\u00e9 \u017eiviny, a tak ocen\u00edme pomoc dopl\u0148k\u016f stravy. Ty m\u016f\u017eete klidn\u011b vyu\u017e\u00edt, i kdy\u017e dodr\u017eujete p\u0159eru\u0161ovan\u00fd p\u016fst. Abyste to v\u0161ak d\u011blali spr\u00e1vn\u011b, m\u011bli byste je <strong>u\u017e\u00edvat v \u010dasov\u00e9m okn\u011b vyhrazen\u00e9m pro p\u0159\u00edjem stravy.<\/strong> Kter\u00e9 dopl\u0148ky jsou vhodn\u00e9?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\"><strong>Syrov\u00e1tkov\u00fd protein<\/strong><\/a> je skv\u011bl\u00fd k dopln\u011bn\u00ed b\u00edlkovin, kdy\u017e je nezvl\u00e1d\u00e1te p\u0159ijmout ve form\u011b stravy. Pro vegany \u010di ty, kte\u0159\u00ed se vyh\u00fdbaj\u00ed ml\u00e9ku, jsou ide\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\">rostlinn\u00e9 proteiny<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/gainery\"><strong>Gainer<\/strong><\/a> ocen\u00edte p\u0159i nab\u00edr\u00e1n\u00ed hmotnosti, ale tak\u00e9 tehdy, kdy\u017e pot\u0159ebujete doplnit kalorie a sacharidy, ale porce j\u00eddla jsou na v\u00e1s p\u0159\u00edli\u0161 velk\u00e9. V takov\u00e9m p\u0159\u00edpad\u011b je ide\u00e1ln\u00ed komplexn\u00ed sm\u011bs \u017eivin, jako nap\u0159\u00edklad FueGain.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vlaknina\">Vl\u00e1knina<\/a><\/strong> se hod\u00ed tehdy, kdy\u017e j\u00ed m\u00e1te v j\u00eddeln\u00ed\u010dku nedostatek.<\/li>\n\n\n\n<li>Zdrav\u00ed v\u00e1m pomohou podpo\u0159it tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/vitaminy\"><strong>vitaminy<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/mineraly-1\"><strong>miner\u00e1ln\u00ed l\u00e1tky<\/strong><\/a> <strong>\u010di<\/strong> <a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\"><strong>omega-3 mastn\u00e9 kyseliny<\/strong><\/a>.<\/li>\n\n\n\n<li>Suplementy m\u016f\u017eete doplnit i zm\u00edn\u011bn\u00e9 benefity p\u0159eru\u0161ovan\u00e9ho hladov\u011bn\u00ed. Anti-aging p\u016fsoben\u00ed m\u016f\u017eete podpo\u0159it dopl\u0148ky <a href=\"https:\/\/gymbeam.cz\/proti-starnuti\">proti st\u00e1rnut\u00ed<\/a> a mozek \u010di soust\u0159ed\u011bn\u00ed obl\u00edben\u00fdmi <a href=\"https:\/\/gymbeam.cz\/nootropika-a-mozek\">nootropikami<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Je dovoleno p\u00edt b\u011bhem p\u016fstu?<\/h3>\n\n\n\n<p>V \u010dasov\u00e9m okn\u011b, kdy se post\u00edte, se tekutin\u00e1m <strong>nemus\u00edte vyh\u00fdbat<\/strong>. M\u016f\u017eete si dop\u0159\u00e1t v\u0161echny <strong>nekalorick\u00e9 n\u00e1poje<\/strong>, jako je <strong>voda, neslazen\u00fd \u010daj, k\u00e1va bez ml\u00e9ka a cukru<\/strong>, p\u0159\u00edpadn\u011b n\u00e1poje slazen\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/umela-sladidla-myty-a-fakta-o-jejich-bezpecnosti-a-ucincich\/\">um\u011bl\u00fdmi sladidly<\/a>. <strong>N\u00e1poje<\/strong> slazen\u00e9 <strong>cukrem, ml\u00e9ko, d\u017eusy<\/strong> a dal\u0161\u00ed, kter\u00e9 v sob\u011b skr\u00fdvaj\u00ed kalorie, si dop\u0159ejte v dob\u011b, kterou m\u00e1te vyhrazenou k j\u00eddlu.<\/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?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159eru\u0161ovan\u00e9 hladov\u011bn\u00ed je zp\u016fsobem stravov\u00e1n\u00ed, kter\u00fd si mnoz\u00ed obl\u00edbili zejm\u00e9na d\u00edky jeho <strong>flexibilit\u011b<\/strong>. Dovoluje soust\u0159edit j\u00eddlo do men\u0161\u00ed \u010d\u00e1sti dne, co\u017e se nav\u00edc ukazuje b\u00fdt v\u00fdhodn\u00e9 i p\u0159i <strong>hubnut\u00ed<\/strong> nebo <strong>kontrole hladu<\/strong>. P\u0159itom m\u00e1 i dal\u0161\u00ed zdravotn\u00ed benefity, jako je pozitivn\u00ed vliv na <strong>srdce<\/strong> \u010di <strong>mozek<\/strong>. Pokud jste usoudili, \u017ee tento zp\u016fsob stravov\u00e1n\u00ed by mohl b\u00fdt pro v\u00e1s vhodn\u00fd, pus\u0165te se do n\u011bj t\u00edm spr\u00e1vn\u00fdm zp\u016fsobem. Nezapome\u0148te na kvalitn\u011b poskl\u00e1dan\u00fd j\u00eddeln\u00ed\u010dek s dostatkem energie a \u017eivin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaujal v\u00e1s dne\u0161n\u00ed \u010dl\u00e1nek? Pokud se v\u00e1m l\u00edbil, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a zn\u00e1m\u00fdmi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159eru\u0161ovan\u00fd p\u016fst je flexibiln\u00ed zp\u016fsob stravov\u00e1n\u00ed, kter\u00fd m\u016f\u017ee pomoci nejen s hubnut\u00edm. Jak\u00e9 jsou jeho zdravotn\u00ed benefity, pro koho je vhodn\u00fd a jak s n\u00edm za\u010d\u00edt prozrad\u00ed tento \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":520300,"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":[6369,6669,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-523263","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-strava-cs","11":"tag-zdravi","12":"tag-zdravy-zivotni-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>P\u0159eru\u0161ovan\u00fd p\u016fst: Jak\u00fd vliv m\u00e1 na zdrav\u00ed, hubnut\u00ed nebo sportovn\u00ed v\u00fdkon a pro koho je vhodn\u00fd? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"P\u0159eru\u0161ovan\u00fd p\u016fst neboli intermittent fasting pom\u016f\u017ee zhubnout, kontrolovat hlad a l\u00e9pe se soust\u0159edit. 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