{"id":724390,"date":"2024-04-21T10:00:00","date_gmt":"2024-04-21T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/"},"modified":"2025-05-21T17:22:18","modified_gmt":"2025-05-21T15:22:18","slug":"hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/","title":{"rendered":"Hungrig beim Abnehmen? 11 kalorienarme, s\u00e4ttigende Lebensmittel"},"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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#Co_je_dolezite_pri_chudnuti\" title=\"\u010co je d\u00f4le\u017eit\u00e9 pri chudnut\u00ed?\">\u010co je d\u00f4le\u017eit\u00e9 pri chudnut\u00ed?<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#Ake_potraviny_jest_pri_chudnuti\" title=\"Ak\u00e9 potraviny jes\u0165 pri chudnut\u00ed?\">Ak\u00e9 potraviny jes\u0165 pri chudnut\u00ed?<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#Ktore_potraviny_maju_minimum_kalorii_a_dobre_zasytia\" title=\"Ktor\u00e9 potraviny maj\u00fa minimum kal\u00f3ri\u00ed a dobre zas\u00fdtia?\">Ktor\u00e9 potraviny maj\u00fa minimum kal\u00f3ri\u00ed a dobre zas\u00fdtia?<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#1_Odtucneny_tvaroh\" title=\"1. Odtu\u010dnen\u00fd tvaroh\">1. Odtu\u010dnen\u00fd tvaroh<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#2_Skyr\" title=\"2. Skyr\">2. Skyr<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#3_Grecky_jogurt\" title=\"3. Gr\u00e9cky jogurt\">3. Gr\u00e9cky jogurt<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#4_Tuniak\" title=\"4. Tuniak\">4. Tuniak<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#5_Treska\" title=\"5. Treska\">5. Treska<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#6_Zemiaky\" title=\"6. Zemiaky\">6. Zemiaky<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#7_Cuketa\" title=\"7. Cuketa\">7. Cuketa<\/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.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#8_Polievky\" title=\"8. Polievky\">8. Polievky<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#9_Zeleninove_salaty\" title=\"9. Zeleninov\u00e9 \u0161al\u00e1ty\">9. Zeleninov\u00e9 \u0161al\u00e1ty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#10_Vodny_melon\" title=\"10. Vodn\u00fd mel\u00f3n\">10. Vodn\u00fd mel\u00f3n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#11_Bobulovite_ovocie\" title=\"11. Bobu\u013eovit\u00e9 ovocie\">11. Bobu\u013eovit\u00e9 ovocie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#Ake_dalsie_potraviny_sem_mozeme_zaradit\" title=\"Ak\u00e9 \u010fal\u0161ie potraviny sem m\u00f4\u017eeme zaradi\u0165?\">Ak\u00e9 \u010fal\u0161ie potraviny sem m\u00f4\u017eeme zaradi\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#Vsetko_co_potrebujete_vediet_o_nizkokalorickych_potravinach_a_doplnkoch_do_diety\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o n\u00edzkokalorick\u00fdch potravin\u00e1ch a doplnkoch do di\u00e9ty\">V\u0161etko, \u010do potrebujete vedie\u0165 o n\u00edzkokalorick\u00fdch potravin\u00e1ch a doplnkoch do di\u00e9ty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.at\/blog\/hungrig-beim-abnehmen-11-kalorienarme-saettigende-lebensmittel\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pozn\u00e1te nie\u010do protivnej\u0161ie ako z\u00fafal\u00e9 <strong>\u0161kv\u0155kanie \u017eal\u00fadka?<\/strong> Hlad toti\u017e dok\u00e1\u017ee n\u00e1\u0161 de\u0148 poriadne znepr\u00edjemni\u0165. O to hor\u0161ie je to vtedy, ke\u010f sa sna\u017e\u00edme <strong>schudn\u00fa\u0165 <\/strong>a v di\u00e9te s n\u00edm tak bojujeme ka\u017ed\u00fd de\u0148. Na\u0161\u0165astie v\u0161ak plat\u00ed, \u017ee aj ke\u010f sme v kalorickom deficite, nemus\u00edme sa takto tr\u00e1pi\u0165. Ak si toti\u017e <strong>vyberieme tie spr\u00e1vne potraviny<\/strong>, m\u00f4\u017eeme by\u0165 kvalitne nas\u00fdten\u00ed a pritom si udr\u017eiava\u0165 ni\u017e\u0161\u00ed energetick\u00fd pr\u00edjem. Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m prezrad\u00ed, ktor\u00e9 potraviny to s\u00fa.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_dolezite_pri_chudnuti\"><\/span>\u010co je d\u00f4le\u017eit\u00e9 pri chudnut\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Z\u00e1kladom ka\u017ed\u00e9ho pr\u00edbehu o \u00faspe\u0161nom chudnut\u00ed je <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kalorick\u00fd deficit.<\/strong><\/a> Aby sme spa\u013eovali telesn\u00fd tuk a postupne zni\u017eovali telesn\u00fa hmotnos\u0165, mus\u00ed by\u0165 n\u00e1\u0161 <strong>energetick\u00fd pr\u00edjem dlhodobo ni\u017e\u0161\u00ed ako energetick\u00fd v\u00fddaj.<\/strong> Len vtedy bude na\u0161e telo \u010derpa\u0165 energiu zo svojich <strong>z\u00e1sob. <\/strong>Ak by ste radi vedeli, ak\u00fd je vhodn\u00fd energetick\u00fd pr\u00edjem pr\u00e1ve pre v\u00e1s, pom\u00f4\u017ee v\u00e1m ho vypo\u010d\u00edta\u0165 na\u0161a <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkula\u010dka<\/a>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Hoci to na prv\u00fd poh\u013ead vyzer\u00e1 jednoducho, tento proces n\u00e1m m\u00f4\u017ee skomplikova\u0165 <strong>hlad <\/strong>\u010di <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noreferrer noopener\">chute na sladk\u00e9<\/a>.Be\u017ene sa st\u00e1va, \u017ee pr\u00e1ve tieto probl\u00e9my s\u00fa d\u00f4vodom, pre\u010do sa vzd\u00e1me t\u00fa\u017eby po \u0161t\u00edhlej\u0161om tele a chudnutie vzd\u00e1me. Na\u0161\u0165astie sa im d\u00e1 predch\u00e1dza\u0165 alebo ich m\u00f4\u017eeme aspo\u0148 zmierni\u0165, a to tak, \u017ee zacielime napr\u00edklad na nasleduj\u00face zmeny: <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Zameriame sa na <strong>pravidelnos\u0165 <\/strong>n\u00e1\u0161ho stravovacieho re\u017eimu. <\/li>\n\n\n\n<li>Uist\u00edme sa, \u017ee prij\u00edmame dostatok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bielkov\u00edn<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" class=\"ek-link\">vl\u00e1kn<\/a><a aria-label=\"in (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">in<\/a><a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" class=\"ek-link\">y<\/a>.<\/li>\n\n\n\n<li>Nebudeme zanedb\u00e1va\u0165 n\u00e1\u0161 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pitn\u00fd re\u017eim<\/a>.<\/li>\n\n\n\n<li>Budeme sa s\u00fastredi\u0165 aj na pr\u00e1cu so <strong>stresom <\/strong>a <strong>kvalitn\u00fd a dostato\u010dn\u00fd sp\u00e1nok<\/strong>. Nie len tak je pova\u017eovan\u00fd za ten naj\u00fa\u010dinnej\u0161\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spa\u013eova\u010d tuku<\/a>.<\/li>\n\n\n\n<li>Je tie\u017e d\u00f4le\u017eit\u00e9 nau\u010di\u0165 sa <strong>po\u010d\u00fava\u0165 svoje telo <\/strong>a spr\u00e1vne odpoveda\u0165 na pocity hladu a s\u00fdtosti. <strong>Pomal\u00e9 jedenie<\/strong>, <strong>s\u00fastredenie sa na jedlo<\/strong> \u010di<strong> poctiv\u00e9 pre\u017e\u00favanie ka\u017ed\u00e9ho s\u00fasta <\/strong>n\u00e1m pom\u00f4\u017ee k tomu, aby sme sa neprejedali a skon\u010dili jes\u0165 vtedy, ke\u010f sme zhruba z 80 % nas\u00fdten\u00ed, \u010do je ide\u00e1lny stav. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak v\u00e1s zauj\u00edma viac o tom, na \u010do v\u0161etko je d\u00f4le\u017eit\u00e9 zamera\u0165 sa pri chudnut\u00ed a ako na to, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipov, ako si u\u013eah\u010di\u0165 chudnutie a dosta\u0165 sa do formy.<\/strong> <\/a><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"&#x10C;o jes&#x165; pri chudnut&#xED;?\" class=\"wp-image-426549\" style=\"width:843px;height:563px\" title=\"&#x10C;o jes&#x165; pri chudnut&#xED;?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_potraviny_jest_pri_chudnuti\"><\/span>Ak\u00e9 potraviny jes\u0165 pri chudnut\u00ed?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Faktory ako<strong> dostato\u010dn\u00fd sp\u00e1nok<\/strong> \u010di <strong>pravidelnos\u0165 <\/strong>v jed\u00e1lni\u010dku s\u00fa z\u00e1kladn\u00fdmi piliermi n\u00e1\u0161ho \u00faspechu. Mus\u00edme sa v\u0161ak zamera\u0165 aj na <strong>v\u00fdber t\u00fdch spr\u00e1vnych potrav\u00edn<\/strong>, aby n\u00e1m tie\u017e pomohli pred\u00eds\u0165 spom\u00ednan\u00e9mu hladu a nepr\u00edjemn\u00fdm n\u00e1valom chut\u00ed na sladk\u00e9. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Na\u0161im cie\u013eom by malo by\u0165 pravidelne zara\u010fova\u0165 tak\u00e9 potraviny, ktor\u00e9 n\u00e1m umo\u017enia <strong>rozumne a pr\u00edjemne sa najes\u0165 a zas\u00fdti\u0165<\/strong>, ale pritom n\u00e1m pom\u00f4\u017eu <strong>zotrva\u0165 v kalorickom deficite<\/strong>. V\u0161eobecne s\u00fa to potraviny, ktor\u00e9 maj\u00fa relat\u00edvne <strong>mal\u00e9 mno\u017estvo energie,<\/strong> ale z\u00e1rove\u0148 <strong>ve\u013ek\u00fd objem<\/strong>. Inak povedan\u00e9, jedn\u00e1 sa o potraviny, ktor\u00e9 maj\u00fa tzv. <strong>n\u00edzku energetick\u00fa denzitu<\/strong>. Tie s\u00fa typick\u00e9 <strong>vysok\u00fdm obsahom vody, <\/strong><a href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vl\u00e1kniny<\/strong><\/a><strong>, bielkov\u00edn <\/strong>a z\u00e1rove\u0148 <strong>n\u00edzkym obsahom tuku.<\/strong> \u010castokr\u00e1t s\u00fa z\u00e1rove\u0148 bohat\u00e9 na <strong>mikronutrienty <\/strong>(miner\u00e1lne l\u00e1tky, vitam\u00edny a pod.), v\u010faka \u010domu sa o nich hovor\u00ed ako o potravin\u00e1ch s<strong> vysokou nutri\u010dnou denzitou. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Porovnajme si napr\u00edklad <strong>100 g mlie\u010dnej \u010dokol\u00e1dy<\/strong> a <strong>100 g mal\u00edn<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Zatia\u013e \u010do \u010dokol\u00e1da m\u00e1 zhruba<strong> 530 kcal<\/strong>, rovnak\u00e1 porcia mal\u00edn m\u00e1 iba cca <strong>46 kcal.<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u010cokol\u00e1da m\u00e1 tak v porovnan\u00ed s <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">malinami <\/a>ove\u013ea <strong>vy\u0161\u0161iu energetick\u00fa denzitu, <\/strong>preto\u017ee v rovnakom mno\u017estve skr\u00fdva a\u017e o 484 kcal viac. Z\u00e1rove\u0148 n\u00e1m v\u0161ak nedod\u00e1 takmer \u017eiadne vitam\u00edny \u010di miner\u00e1lne l\u00e1tky, a preto o nej m\u00f4\u017eeme poveda\u0165, \u017ee m\u00e1 naopak <strong>n\u00edzku nutri\u010dn\u00fa denzitu. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>To v\u0161ak neplat\u00ed pre maliny, ktor\u00e9 s\u00fa bohat\u00e9 na mnoh\u00e9 <strong>mikronutrienty<\/strong>, ako aj <strong>vl\u00e1kninu<\/strong>. Maj\u00fa tak <strong>vysok\u00fa nutri\u010dn\u00fa denzitu <\/strong>a vzh\u013eadom k tak\u00e9mu mal\u00e9mu mno\u017estvu energie (46 kcal \/ 100 g)<strong> n\u00edzku energetick\u00fa denzitu. <\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Je v\u0161ak nutn\u00e9 pripomen\u00fa\u0165, \u017ee ani v di\u00e9te by sme <strong>nemali vybera\u0165 iba potraviny s n\u00edzkou energetickou denzitou. <\/strong>Mali by v\u0161ak sl\u00fa\u017ei\u0165 ako pravideln\u00e1 s\u00fa\u010das\u0165 jed\u00e1lni\u010dka, ktor\u00e1 n\u00e1m dod\u00e1 d\u00f4le\u017eit\u00e9 \u017eiviny a efekt\u00edvne zas\u00fdti. Do <strong>zdravej stravy<\/strong>, a to aj jed\u00e1lni\u010dka na chudnutie, v\u0161ak patria aj nutri\u010dne bohat\u00e9 potraviny s<strong> vy\u0161\u0161\u00edm obsahom energie<\/strong> (dobr\u00fdm pr\u00edkladom s\u00fa napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264798\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semen\u00e1<\/a> \u010di in\u00e9 zdroje zdrav\u00fdch tukov). U ka\u017ed\u00e9ho \u010dloveka je tak treba individu\u00e1lne ur\u010di\u0165 t\u00fa spr\u00e1vnu mieru. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak si e\u0161te st\u00e1le nie ste ist\u00ed, ako na spr\u00e1vne zlo\u017eenie jed\u00e1lni\u010dka, pom\u00f4\u017ee v\u00e1m n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><strong> <\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg\" alt=\"Ktor&#xE9; potraviny zas&#xFD;tia?\" class=\"wp-image-426564\" style=\"width:843px;height:562px\" title=\"Ktor&#xE9; potraviny zas&#xFD;tia?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h3 class=\"wp-block-heading\">\u010co n\u00e1m prezrad\u00ed, ktor\u00e9 potraviny n\u00e1s dobre zas\u00fdtia?<strong><\/strong><\/h3>\n\n<p>Existuj\u00fa ur\u010dit\u00e9 ukazovatele, na z\u00e1klade ktor\u00fdch sa d\u00e1 odhadn\u00fa\u0165, ako kvalitne potravina zas\u00fdti a zapln\u00ed pr\u00e1zdny \u017eal\u00fadok. Tieto faktory spolo\u010dne zoh\u013ead\u0148uj\u00fa napr\u00edklad nasleduj\u00face postupy.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Index s\u00fdtosti <\/strong>(ud\u00e1van\u00fd v %) vznikol na z\u00e1klade \u0161t\u00fadie, ktor\u00e1 hodnotila, ako jednotliv\u00e9 potraviny zas\u00fdtia jej \u00fa\u010dastn\u00edkov. Ako referen\u010dn\u00e1 potravina, s ktorou sa porovn\u00e1vali v\u0161etky ostatn\u00e9, bol pou\u017eit\u00fd chlieb z bielej p\u0161eni\u010dnej m\u00faky (index s\u00fdtosti 100 %). \u010c\u00edm vy\u0161\u0161ia je v\u00fdsledn\u00e1 hodnota indexu potraviny, t\u00fdm t\u00e1to potravina lep\u0161ie zas\u00fdti. Z v\u00fdskumu vyplynulo, \u017ee najviac zas\u00fdtia a uspokoja potraviny, ktor\u00e9 maj\u00fa <strong>najvy\u0161\u0161iu hmotnos\u0165.<\/strong> Na z\u00e1klade toho vzniklo odpor\u00fa\u010danie, \u017ee pri chudnut\u00ed by sme mali voli\u0165 hlavne tie s <strong>\u010do najv\u00e4\u010d\u0161ou hmotnos\u0165ou <\/strong>a z\u00e1rove\u0148 <strong>\u010do najni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed.<\/strong> Jedn\u00e1 sa teda o potraviny s u\u017e spom\u00ednanou<strong> n\u00edzkou energetickou denzitou<\/strong>, ktor\u00e9 maj\u00fa ve\u013ek\u00fd objem, ale mal\u00e9 mno\u017estvo kal\u00f3ri\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Pr\u00edklady indexov s\u00fdtosti r\u00f4znych potrav\u00edn<strong><\/strong><\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Index s\u00fdtosti<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuniak <\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treska<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Varen\u00e9 zemiaky<\/td><td class=\"has-text-align-center\" data-align=\"center\">323 %<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Faktor s\u00fdtosti <\/strong>zoh\u013ead\u0148uje aj \u010fal\u0161ie krit\u00e9ri\u00e1, preto\u017ee postupom \u010dasu sa zistilo, \u017ee samotn\u00e1 energetick\u00e1 denzita nesta\u010d\u00ed na ur\u010denie schopnosti potrav\u00edn n\u00e1s zas\u00fdti\u0165. Tento faktor tak okrem samotnej hmotnosti potraviny berie do \u00favahy aj jej obsah <strong>\u017eiv\u00edn.<\/strong> Hodnotu faktoru s\u00fdtosti potraviny je mo\u017en\u00e9 zisti\u0165 pomocou rovnice, ktor\u00e1 po\u010d\u00edta s obsahom <strong>bielkov\u00edn<\/strong>, <strong>vl\u00e1kniny<\/strong>, ako aj <strong>tuku<\/strong>. Potraviny m\u00f4\u017eu z\u00edska\u0165 hodnotu faktoru v rozmedz\u00ed 0 &#8211; 5, pri\u010dom<strong> \u010d\u00edm je hodnota vy\u0161\u0161ia, t\u00fdm viac potravina zas\u00fdti.<\/strong> Napr\u00edklad mel\u00f3n m\u00e1 faktor s\u00fdtosti cca 4,5, zatia\u013e \u010do maslo, ktor\u00e9 je z cca 80 %tvoren\u00e9 tukom, m\u00e1 iba 0,5.<span style=\"color:#ff6600\" class=\"tadv-color\"> [18]<\/span><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h4 class=\"wp-block-heading\">Pr\u00edklady faktorov s\u00fdtosti r\u00f4znych potrav\u00edn<strong><\/strong><\/h4>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Faktor s\u00fdtosti<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">mel\u00f3n<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">gr\u00e9cky jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ryba<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">varen\u00e9 zemiaky<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">cuketa<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2*<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n<p>*uveden\u00e1 hodnota je odhadnut\u00e1 na z\u00e1klade dostupn\u00fdch d\u00e1t<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Potraviny s minimom kal&#xF3;ri&#xED;, &#x10D;o dobre zas&#xFD;tia\" class=\"wp-image-426580\" style=\"width:843px;height:563px\" title=\"Potraviny s minimom kal&#xF3;ri&#xED;, &#x10D;o dobre zas&#xFD;tia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_potraviny_maju_minimum_kalorii_a_dobre_zasytia\"><\/span>Ktor\u00e9 potraviny maj\u00fa minimum kal\u00f3ri\u00ed a dobre zas\u00fdtia?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Potrav\u00edn, ktor\u00e9 sa p\u00fd\u0161ia ve\u013ek\u00fdm objemom, n\u00edzkou kalorickou hodnotou a z\u00e1rove\u0148 dostato\u010dn\u00fdm mno\u017estvom vl\u00e1kniny alebo bielkov\u00edn je pomerne ve\u013ek\u00e9 mno\u017estvo. Po\u010fme sa spolu pozrie\u0165 na niektor\u00e9 z nich a poveda\u0165 si, pre\u010do s\u00fa pr\u00e1ve oni dobrou vo\u013ebou. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Odtucneny_tvaroh\"><\/span>1. Odtu\u010dnen\u00fd tvaroh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tvaroh dok\u00e1\u017ee kvalitne zas\u00fdti\u0165 hlavne v\u010faka vysok\u00e9mu obsahu bielkov\u00edn. Na 100 g ich toti\u017e obsahuje a\u017e <strong>12 g <\/strong>a napr\u00edklad cel\u00e1 250 g vani\u010dka <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tvaroh\/\" class=\"ek-link\">tvarohu <\/a>n\u00e1m tak jednoducho dod\u00e1 <strong>30 g bielkov\u00edn<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Bielkoviny maj\u00fa <strong>najvy\u0161\u0161iu s\u00fdtiacu schopnos\u0165<\/strong> zo v\u0161etkc\u00fdh \u017eiv\u00edn, preto sa ka\u017ed\u00e1 desiata \u010di olovrant s porciou tvarohu postar\u00e1 o to, aby n\u00e1\u0161 \u017eal\u00fadok ne\u0161kv\u0155kal po chv\u00edli od hladu. Kvalitne zas\u00fdti aj tu\u010dn\u00fd \u010di polotu\u010dn\u00fd tvaroh, ale pri nich je treba po\u010d\u00edta\u0165 s <strong>ni\u017e\u0161\u00edm mno\u017estvom bielkov\u00edn<\/strong> (9 &#8211; 10 g \/ 100 g) a vy\u0161\u0161\u00edm obsahom tuku, \u010di\u017ee aj v\u00fddatnej\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Dobr\u00e1 s\u00fdtiaca schopnos\u0165 tvarohu je navy\u0161e podporen\u00e1 aj<strong> typom bielkov\u00edn<\/strong>, ktor\u00e9 obsahuje. <strong>Kaze\u00ednov\u00e9 bielkoviny <\/strong>sa toti\u017e na rozdiel od t\u00fdch srv\u00e1tkov\u00fdch tr\u00e1via pomal\u0161ie, a to pribli\u017ene r\u00fdchlos\u0165ou cca 6 g \/ hodinu. Pre porovnanie, r\u00fdchlos\u0165 tr\u00e1venia srv\u00e1tkov\u00e9ho prote\u00ednu je cca 10 g \/ hod. Cel\u00fd proces tr\u00e1venia a vstreb\u00e1vania tvarohu je teda spomalen\u00fd, \u010do predl\u017euje pocit s\u00fdtosti. Aj preto s\u00fa tak ob\u013e\u00faben\u00e9 kaze\u00ednov\u00e9 prote\u00edny, ktor\u00e9 sa tie\u017e naz\u00fdvaj\u00fa <a href=\"https:\/\/gymbeam.sk\/protein-fuenight-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">no\u010dn\u00e9<\/a>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [1,6]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje tvaroh?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Odtu\u010dnen\u00fd tvaroh (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Polotu\u010dn\u00fd tvaroh (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Tu\u010dn\u00fd tvaroh (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal \/ 290 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal \/ 378 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal \/550 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 tvaroh do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Ke\u010f si budete pripravova\u0165 jogurt s ovoc\u00edm a <a href=\"https:\/\/gymbeam.sk\/granola\" target=\"_blank\" aria-label=\"granolou (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolou<\/a>, primie\u0161ajte tam aj trochu tvarohu. Zv\u00fd\u0161ite tak podiel bielkov\u00edn v jedle. <\/li>\n\n\n\n<li>Pomocou tvarohu m\u00f4\u017eete obohati\u0165 bielkovinami aj r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacny-tvarohovy-kolac-s-makom\/\" target=\"_blank\" rel=\"noreferrer noopener\">kol\u00e1\u010de<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pernickovy-proteinovy-dezert-do-pohara\" target=\"_blank\" rel=\"noreferrer noopener\">dezerty<\/a>. <\/li>\n\n\n\n<li>Tvaroh sa hod\u00ed aj ako pr\u00edsada, ktor\u00e1 zjemn\u00ed <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-pripravit-zdrave-a-vyzivne-smoothie-krok-za-krokom\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a> a r\u00f4zne mlie\u010dne koktejly. <\/li>\n\n\n\n<li>Hod\u00ed sa aj na pr\u00edpravu r\u00f4znych <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-zeleninove-hranolky-s-tvarohovym-dipom\/\" target=\"_blank\" rel=\"noreferrer noopener\">dipov<\/a> a om\u00e1\u010dok. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Ako zaradi&#x165; tvaroh do jed&#xE1;lni&#x10D;ka? \" class=\"wp-image-426608\" style=\"width:843px;height:562px\" title=\"Ako zaradi&#x165; tvaroh do jed&#xE1;lni&#x10D;ka? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Skyr\"><\/span>2. Skyr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Skyr je tradi\u010dn\u00fd <strong>islandsk\u00fd mlie\u010dny v\u00fdrobok<\/strong>, ktor\u00fd sa svojou chu\u0165ou, konzistenciou aj obsahom \u017eiv\u00edn <strong>podob\u00e1 tvarohu<\/strong>. Rovnako ako odtu\u010dnen\u00fd tvaroh, aj skyr m\u00e1 pribli\u017ene <strong>12 g bielkov\u00edn \/ 100 g<\/strong>. V\u010faka tomu, \u017ee neobsahuje takmer \u017eiadny tuk, m\u00e1 z\u00e1rove\u0148 ve\u013emi <strong>n\u00edzku energetick\u00fa hodnotu<\/strong>. Klasick\u00e9 150 g balenie obsahuje iba okolo <strong>100 kcal<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Desiata zlo\u017een\u00e1 zo skyru a napr\u00edklad men\u0161ieho ban\u00e1nu tak kvalitne<strong> za\u017eenie hlad <\/strong>a dopln\u00ed <strong>bielkoviny,<\/strong> ako aj vl\u00e1kninu a pritom jej formou prijmeme iba nie\u010do okolo 190 kcal. Navy\u0161e si v tomto jedle doprajeme aj n\u00e1lo\u017e <a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pniku<\/a>, na ktor\u00fd s\u00fa mlie\u010dne v\u00fdrobky bohat\u00e9. V 100 g skyru je asi 130 mg v\u00e1pniku, \u010do predstavuje pribli\u017ene <strong>osminu dennej odpor\u00fa\u010danej d\u00e1vky <\/strong>pre zdrav\u00e9ho dospel\u00e9ho \u010dloveka. Prospejeme tak na\u0161im kostiam, zubom \u010di k\u013abom. [7,16]<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje skyr?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 kcal \/ 273 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 skyr do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>V\u010faka podobnej konzistencii ako m\u00e1 tvaroh sa d\u00e1 pou\u017ei\u0165 ako jeho n\u00e1hrada.<\/li>\n\n\n\n<li>Tie\u017e je v\u00fdborn\u00fd len tak s ovoc\u00edm a <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\">ovsen\u00fdmi vlo\u010dkami<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/cerealie-a-musli\" target=\"_blank\" rel=\"noreferrer noopener\">m\u00fcsli<\/a> ako \u013eahk\u00e1 desiata \u010di olovrant. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"29956,37858,46912,50206,80530\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Grecky_jogurt\"><\/span>3. Gr\u00e9cky jogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Gr\u00e9cky jogurt m\u00e1 v\u010faka in\u00e9mu sp\u00f4sobu v\u00fdroby v porovnan\u00ed s klasick\u00fdm jogurtom vy\u0161\u0161\u00ed obsah bielkov\u00edn, a to<strong> 10 g \/ 100 g<\/strong>. Ak zvol\u00edme ten s minim\u00e1lnym obsahom tuku, bude ma\u0165 z\u00e1rove\u0148 aj <strong>ve\u013emi n\u00edzku energetick\u00fa hodnotu<\/strong>. Gr\u00e9cky jogurt vyroben\u00fd z odtu\u010dnen\u00e9ho mlieka s takmer nulov\u00fdm obsahom tuku m\u00e1 priemerne iba <strong>57 kcal \/ 100 g<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Okrem bielkov\u00edn n\u00e1m dod\u00e1 aj spom\u00ednan\u00fd <strong>v\u00e1pnik <\/strong>\u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00edn B2<\/a> (riboflav\u00edn), ktor\u00fd ocenia na\u0161e o\u010di \u010di nervov\u00fd syst\u00e9m. Ak k nemu prid\u00e1me napr\u00edklad ovsen\u00e9 vlo\u010dky alebo si ho primie\u0161ame do <a href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" rel=\"noreferrer noopener\">ka\u0161e<\/a>, z\u00edskame jedlo bohat\u00e9 na <strong>bielkoviny<\/strong>, <strong>komplexn\u00e9 sacharidy<\/strong> aj <strong>vl\u00e1kninu<\/strong>. <span class=\"tadv-color\" style=\"color:#ff6600\">[16,17]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje gr\u00e9cky jogurt?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Gr\u00e9cky jogurt s 0 % tuku (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Gr\u00e9cky jogurt s 5 % tuku (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 gr\u00e9cky jogurt do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Klasick\u00fd biely jogurt m\u00f4\u017eete nahradi\u0165 t\u00fdm gr\u00e9ckym, pr\u00edpadne obidva varianty zmie\u0161a\u0165. <\/li>\n\n\n\n<li>Podobne ako z tvarohu, aj z gr\u00e9ckeho jogurtu sa d\u00e1 pripravi\u0165 chutn\u00fd dip, ktor\u00fdm si spestr\u00edte jedlo. <\/li>\n\n\n\n<li>M\u00f4\u017eete ho pou\u017ei\u0165 aj pri tvorbe z\u00e1lievky na \u0161al\u00e1t. Ke\u010f \u010diasto\u010dne nahrad\u00edte klasick\u00fd jogurt gr\u00e9ckym, zv\u00fd\u0161ite tak mno\u017estvo bielkov\u00edn. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg\" alt=\"Gr&#xE9;cky jogurt v jed&#xE1;lni&#x10D;ku\" class=\"wp-image-426625\" style=\"width:843px;height:562px\" title=\"Gr&#xE9;cky jogurt v jed&#xE1;lni&#x10D;ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tuniak\"><\/span>4. Tuniak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tak ako v\u0161etky ryby, aj <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniak <\/a>je<strong> bohat\u00fdm zdrojom bielkov\u00edn<\/strong> a preto dok\u00e1\u017ee kvalitne navodi\u0165 pocit s\u00fdtosti. V 100 g steaku z tuniaka sa skr\u00fdva cca <strong>25 g bielkov\u00edn.<\/strong> V porovnan\u00ed s ostatn\u00fdmi morsk\u00fdmi <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">rybami <\/a>m\u00e1 v\u0161ak jednu v\u00fdhodu, a tou je<strong> minim\u00e1lny obsah tuku<\/strong> okolo <strong>0,5 g \/ 100 g<\/strong>. V\u010faka tomu je n\u00edzka aj jeho celkov\u00e1 <strong>energetick\u00e1 hodnota <\/strong>(cca 103 kcal \/ 100 g) a je tak potravinou, ktor\u00fa ocen\u00edme pri chudnut\u00ed. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tuniaka m\u00f4\u017eeme k\u00fapi\u0165 \u010derstv\u00e9ho, ale nemus\u00edme sa b\u00e1\u0165 ani toho <strong>v konzerve. <\/strong>Pri konzerv\u00e1ch si v\u0161ak treba d\u00e1va\u0165 pozor na spr\u00e1vny v\u00fdber. Ak je na\u0161\u00edm cie\u013eom v\u00fdber variantu s \u010do najni\u017e\u0161\u00edm mno\u017estvom energie, mali by sme zvoli\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tuniaka vo vlastnej \u0161\u0165ave<\/a>. Ten v <strong>oleji <\/strong>m\u00f4\u017ee ma\u0165 toti\u017e v niektor\u00fdch pr\u00edpadoch aj <strong>\u0161tvorn\u00e1sobn\u00fa energetick\u00fa hodnotu<\/strong> (z\u00e1le\u017e\u00ed na mno\u017estve pridan\u00e9ho oleja).<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tuniak je bohat\u00fd na <a href=\"https:\/\/gymbeam.sk\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00edn B12<\/a>, ktor\u00fd je d\u00f4le\u017eit\u00fd pre spr\u00e1vnu tvorbu \u010derven\u00fdch krviniek \u010di funkciu nervov\u00e9ho syst\u00e9mu. Z\u00edskame z neho aj <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitam\u00edn D<\/a> d\u00f4le\u017eit\u00fd napr\u00edkad pre na\u0161e kosti \u010di imunitn\u00fd syst\u00e9m, ako aj <strong>vitam\u00edn A<\/strong> nevyhnutn\u00fd pre dobr\u00fd zrak. <span class=\"tadv-color\" style=\"color:#ff6600\">[16,17] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje tuniak?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Steak z tuniaka (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Konzervovan\u00fd tuniak vo vlastnej \u0161\u0165ave (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Konzervovan\u00fd tuniak v oleji (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal \/ 433 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 &#8211; 5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 tuniaka do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Steak z tuniaka je v\u00fdborn\u00fd len tak s pr\u00edlohou, napr\u00edklad so zemiakmi \u010di bat\u00e1tmi a zeleninou.<\/li>\n\n\n\n<li>Z konzervovan\u00e9ho tuniaka sa d\u00e1 pripravi\u0165 chutn\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-tuniakova-natierka-s-vajickami\/\" target=\"_blank\" rel=\"noreferrer noopener\">n\u00e1tierka<\/a> \u010di napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/tuniakovy-salat-mexiko-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tuniakov\u00fd \u0161al\u00e1t<\/a>. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg\" alt=\"Tuniak v jed&#xE1;lni&#x10D;ku\" class=\"wp-image-426642\" style=\"width:843px;height:562px\" title=\"Tuniak v jed&#xE1;lni&#x10D;ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Treska\"><\/span>5. Treska<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Treska tie\u017e patr\u00ed medzi ryby, ktor\u00e9 s\u00fa typick\u00e9 <strong>n\u00edzkym mno\u017estvom tuku a energie. <\/strong>M\u00e1 dokonca e\u0161te menej kal\u00f3ri\u00ed ako tuniak, a to zhruba <strong>73 kcal \/ 100 g<\/strong>. Len pre porovnanie, 70 g tuniaka m\u00e1 podobn\u00fa energetick\u00fa hodnotu ako 100 g tresky. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,12] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Podobne ako in\u00e9 \u017eivo\u010d\u00ed\u0161ne potraviny, aj treska je dobr\u00fdm zdrojom <strong>vitam\u00ednu B12.<\/strong> Tie\u017e v nej n\u00e1jdeme zna\u010dn\u00e9 mno\u017estvo <strong>drasl\u00edka <\/strong>a <strong>fosforu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Treska je tie\u017e typick\u00e1 <strong>n\u00edzkym obsahom ortuti. <\/strong>Netreba sa teda b\u00e1\u0165, \u017ee by n\u00e1m hrozil vysok\u00fd pr\u00edjem tohto \u0165a\u017ek\u00e9ho kovu kv\u00f4li jej pravideln\u00e9mu v\u00fdskytu v jed\u00e1lni\u010dku. To m\u00f4\u017ee by\u0165 probl\u00e9m najm\u00e4 u ve\u013ek\u00fdch r\u00fdb ako je napr\u00edklad <strong>\u017eralok <\/strong>alebo <strong>me\u010d\u00fa\u0148<\/strong>. Aj spom\u00ednan\u00fd tuniak obsahuje ur\u010dit\u00e9 hladiny ortuti, ale ke\u010f je s\u00fa\u010das\u0165ou <strong>vyv\u00e1\u017eenej a pestrej stravy<\/strong>, nemus\u00edme sa jej ob\u00e1va\u0165. <span style=\"color:#ff6600\" class=\"tadv-color\">[4,12]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje treska?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 tresku do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eete si ju upiec\u0165 alebo pripravi\u0165 na panvici a pod\u00e1va\u0165 ju s pr\u00edlohou pod\u013ea va\u0161ich preferenci\u00ed. M\u00e1te tak k dispoz\u00edcii chutn\u00e9 jedlo hotov\u00e9 za p\u00e1r min\u00fat. <\/li>\n\n\n\n<li>Neutr\u00e1lnu chu\u0165 tresky si m\u00f4\u017eete spestri\u0165 r\u00f4znymi marin\u00e1dami, napr\u00edklad touto <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-treska-s-citronovym-maslom-hotova-za-par-minut\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citr\u00f3novou<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"Treska v jed&#xE1;lni&#x10D;ku\" class=\"wp-image-426657\" style=\"width:843px;height:632px\" title=\"Treska v jed&#xE1;lni&#x10D;ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zemiaky\"><\/span>6. Zemiaky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zemiaky maj\u00fa prekvapivo n\u00edzky obsah energie, a to pribli\u017ene <strong>76 kcal \/ 100 g.<\/strong> Je to kv\u00f4li tomu, \u017ee patria medzi <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\"><strong>zeleninu<\/strong> <\/a>a na rozdiel od in\u00fdch sacharidov\u00fdch potrav\u00edn obsahuj\u00fa iba cca <strong>16 g sacharidov \/ 100 g. <\/strong>Ve\u013ek\u00fd podiel zemiakov toti\u017e tvor\u00ed <strong>voda<\/strong>, ktor\u00e1 predstavuje a\u017e 79 % ich obsahu. [8,16]<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Keby sme sledovali, ako n\u00e1s zas\u00fdti <strong>porcia zemiakov s 50 g sacharidov<\/strong> a<strong> porcia bielej l\u00fapanej ry\u017ee s rovnak\u00fdm mno\u017estvom sacharidov<\/strong>, pravdepodobne by sme zistili, \u017ee <strong>zemiaky vyhr\u00e1vaj\u00fa.<\/strong> Tak\u00e1 porcia zemiakov m\u00e1 toti\u017e okolo<strong> 310 g <\/strong>(v surovom stave), zatia\u013e \u010do <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ee <\/a>by sme si mohli dopria\u0165 iba <strong>63 g<\/strong> (v surovom stave). Hmotnos\u0165 ry\u017ee sa po uvaren\u00ed zhruba zdvojn\u00e1sob\u00ed, \u010di\u017ee aj vtedy na\u010falej ved\u00fa zemiaky. Aj v\u00fdskumy potvrdzuj\u00fa, \u017ee zemiaky maj\u00fa pravdepodobne v\u00e4\u010d\u0161iu s\u00fdtiacu schopnos\u0165 ne\u017e in\u00e9 sacharidov\u00e9 potraviny (ry\u017ea, chlieb apod.).<span class=\"tadv-color\" style=\"color:#ff6600\"> [13,16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Tieto ob\u013e\u00faben\u00e9 h\u013euzy s\u00fa tie\u017e dobr\u00fdm zdrojom <a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu C<\/a>, ktor\u00fd m\u00e1 antioxida\u010dn\u00e9 \u00fa\u010dinky a obsahuj\u00fa aj napr\u00edklad zna\u010dn\u00e9 mno\u017estvo <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edku<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edku<\/a>. Tieto miner\u00e1lne l\u00e1tky potrebujeme pre norm\u00e1lnu funkciu svalov \u010di nervov\u00e9ho syst\u00e9mu. <span style=\"color:#ff6600\" class=\"tadv-color\">[13,17]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuj\u00fa zemiaky?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 zemiaky do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017eete ich pripravit klasicky ako pr\u00edlohu k masu alebo rybe. Vysk\u00fa\u0161ajte napr\u00edklad n\u00e1\u0161 recept na <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-pecene-citronovo-medove-kura-so-zemiakmi\/\" target=\"_blank\" rel=\"noreferrer noopener\">zemiaky s citr\u00f3novo &#8211; medov\u00fdmi kurac\u00edmi prsiami<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-stavnate-pecene-kura-so-zemiakmi-a-zeleninou\/\" target=\"_blank\" rel=\"noreferrer noopener\">pe\u010den\u00e9 kura so zemiakmi a zeleninou<\/a>. <\/li>\n\n\n\n<li>So zemiakmi tie\u017e m\u00f4\u017eete zahusti\u0165 polievku, om\u00e1\u010dky alebo si napr\u00edklad pripravi\u0165 slan\u00fd zemiakov\u00fd kol\u00e1\u010d. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg\" alt=\"Zemiaky v jed&#xE1;lni&#x10D;ku\" class=\"wp-image-426672\" style=\"width:843px;height:562px\" title=\"Zemiaky v jed&#xE1;lni&#x10D;ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Cuketa\"><\/span>7. Cuketa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Cuketa je zn\u00e1ma svojou <strong>neutr\u00e1lnou chu\u0165ou<\/strong>, v\u010faka \u010domu je ve\u013emi univerz\u00e1lna a je mo\u017en\u00e9 ju pou\u017ei\u0165 aj do <strong>sladk\u00fdch<\/strong>, aj do <strong>slan\u00fdch receptov<\/strong>. \u010castokr\u00e1t sa pou\u017e\u00edva ako tak\u00e9 \u201cplnidlo\u201d napr\u00edkad do kol\u00e1\u010dov, n\u00e1kypov \u010di ovsen\u00fdch ka\u0161\u00ed, ktor\u00fdm dod\u00e1 <strong>objem<\/strong>. Ak sa \u0148ou \u010diasto\u010dne nahradia in\u00e9 suroviny, pom\u00f4\u017ee <strong>zn\u00ed\u017ei\u0165 energetick\u00fa hodnotu dan\u00e9ho jedla<\/strong>. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Aj medzi ostatn\u00fdmi druhmi zeleniny vynik\u00e1 minim\u00e1lnym mno\u017estvom kal\u00f3ri\u00ed, a to <strong>13 kcal \/ 100 g. <\/strong>V\u010faka <strong>vl\u00e1knine <\/strong>a vysok\u00e9mu podielu <strong>vody <\/strong>v\u0161ak ve\u013emi dobre zas\u00fdti. Nem\u00f4\u017eeme ale zab\u00fada\u0165 na to, \u017ee cuketu je v\u00fdhodn\u00e9 konzumova\u0165 aj so <strong>\u0161upkou<\/strong>, preto\u017ee pr\u00e1ve v nej sa nach\u00e1dza v\u00e4\u010d\u0161ina vl\u00e1kniny. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje cuketa?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda <\/td><td class=\"has-text-align-center\" data-align=\"center\">95,8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 cuketu do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Cuketa sa hod\u00ed v pe\u010denej alebo dusenej forme ako zeleninov\u00e1 pr\u00edloha k hlavn\u00e9mu jedlu.<\/li>\n\n\n\n<li>Z cukety m\u00f4\u017eete vytvori\u0165 r\u00f4zne <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-cuketove-placky-s-cerstvymi-bylinkami\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">placky<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-slany-cuketovy-kolac-s-vysokym-obsahom-bielkovin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slan\u00e9 cuketov\u00e9 kol\u00e1\u010de<\/a>.<\/li>\n\n\n\n<li>Je skvel\u00e1 aj ako z\u00e1klad kr\u00e9mov\u00fdch zeleninov\u00fdch polievok.<\/li>\n\n\n\n<li>D\u00e1 sa pripravi\u0165 aj na sladko, a to napr\u00edklad ako s\u00fa\u010das\u0165 kol\u00e1\u010dov, sladk\u00fdch n\u00e1kypov \u010di napr\u00edklad tohto <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-vlacne-cuketove-brownies-s-cokoladou\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cuketov\u00e9ho brownie<\/a>.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg\" alt=\"Cuketa v jed&#xE1;lni&#x10D;ku\" class=\"wp-image-426689\" style=\"width:843px;height:562px\" title=\"Cuketa v jed&#xE1;lni&#x10D;ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Polievky\"><\/span>8. Polievky<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Tekutiny nie s\u00fa typick\u00e9 t\u00fdm, \u017ee by n\u00e1s dok\u00e1zali efekt\u00edvne zas\u00fdti\u0165 a pred\u00eds\u0165 hladu. Zd\u00e1 sa v\u0161ak, \u017ee <strong>polievky patria medzi v\u00fdnimky.<\/strong> Aj vo v\u00fdskumoch sa toti\u017e uk\u00e1zalo, \u017ee dok\u00e1\u017eu prekvapivo \u00fa\u010dinne zaplni\u0165 \u017eal\u00fadok, zas\u00fdti\u0165 a zn\u00ed\u017ei\u0165 pr\u00edjem energie z nasleduj\u00faceho chodu (napr\u00edklad pom\u00f4\u017eu zn\u00ed\u017ei\u0165 porciu pr\u00edlohy na obed, ak hlavn\u00e9mu chodu predch\u00e1dza polievka). S\u00favis\u00ed to aj s t\u00fdm, \u017ee v\u010faka svojej konzistencii pravdepodobne dok\u00e1\u017eu <strong>spomali\u0165 vypr\u00e1zd\u0148ovanie \u017eal\u00fadka <\/strong>a pred\u013a\u017ei\u0165 tak pocit s\u00fdtosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Aby polievky sl\u00fa\u017eili ako dobr\u00fd pomocn\u00edk pri zah\u00e1\u0148an\u00ed hladu a zni\u017eovan\u00ed celkov\u00e9ho energetick\u00e9ho pr\u00edjmu, mali by ma\u0165 ide\u00e1lne <strong>n\u00edzku energetick\u00fa denzitu.<\/strong> To znamen\u00e1, \u017ee je v\u00fdhodn\u00e9 da\u0165 si polievku, ktor\u00e1 obsahuje najm\u00e4 r\u00f4zne druhy zeleniny, \u010di\u017ee potraviny s minim\u00e1lnym mno\u017estvom energie. <span style=\"color:#ff6600\" class=\"tadv-color\">[3,11]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Porcia zeleninovej polievky, napr\u00edklad ako s\u00fa\u010das\u0165 obeda, by n\u00e1m tak mohla pom\u00f4c\u0165 pri chudnut\u00ed. Vtedy sa toti\u017e sna\u017e\u00edme prij\u00edma\u0165 ni\u017e\u0161ie mno\u017estvo energie a ma\u0165 pritom pln\u00fd a spokojn\u00fd \u017eal\u00fadok. Ak polievka nebude obsahova\u0165 ve\u013ea tuku \u010di in\u00fdch energeticky bohat\u00fdch potrav\u00edn, nemus\u00edme sa ob\u00e1va\u0165, \u017ee by sama v\u00fdrazne zv\u00fd\u0161ila mno\u017estvo prijat\u00fdch kal\u00f3ri\u00ed.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ak\u00fa polievku si pripravi\u0165? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Najviac sa hodia polievky, ktor\u00fdch hlavnou zlo\u017ekou je <strong>zelenina<\/strong>. Je na v\u00e1s, \u010di si uvar\u00edte polievku s <strong>k\u00faskami zeleniny<\/strong> alebo <strong>kr\u00e9mov\u00fa<\/strong>.<\/li>\n\n\n\n<li>Cie\u013eom je, aby mala polievka n\u00edzku energetick\u00fa denzitu, preto neprid\u00e1vajte ve\u013ek\u00e9 mno\u017estvo oleja, smotany a \u010fal\u0161\u00edch energeticky bohat\u00fdch potrav\u00edn. <\/li>\n\n\n\n<li>Samozrejme, aj polievky s obsahom <strong>m\u00e4sa<\/strong>, <strong><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Cestoviny\/\" class=\"ek-link\">cestov\u00edn<\/a>,<\/strong> <strong>strukov\u00edn <\/strong>\u010di<strong> smotany <\/strong>patria do jed\u00e1lni\u010dka. Svojou energetickou hodnotou v\u0161ak u\u017e m\u00f4\u017eu pripom\u00edna\u0165 hlavn\u00fd chod. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg\" alt=\"Zdrav&#xE9; polievky\" class=\"wp-image-426704\" style=\"width:843px;height:562px\" title=\"Zdrav&#xE9; polievky\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zeleninove_salaty\"><\/span>9. Zeleninov\u00e9 \u0161al\u00e1ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Podobne ako v pr\u00edpade polievky, aj zeleninov\u00e9 \u0161al\u00e1ty n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 \u00fa\u010dinne<strong> zn\u00ed\u017ei\u0165 energetick\u00fd pr\u00edjem<\/strong> ke\u010f ich zarad\u00edme do jed\u00e1lni\u010dka ako <strong>predjedlo <\/strong>\u010di ako pr\u00edlohu k hlavn\u00e9mu chodu.<strong> <\/strong>Zelenina je bohat\u00e1 na <strong>vodu <\/strong>a <strong>vl\u00e1kninu <\/strong>a v 100 g m\u00e1 zhruba 10 &#8211; 30 kcal. Energetick\u00fa hodnotu okolo 40 kcal maj\u00fa iba druhy s vy\u0161\u0161\u00edm mno\u017estvom sacharidov, ako je napr\u00edklad \u010derven\u00e1 repa alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nieko\u013eko \u0161t\u00fadi\u00ed sledovalo vplyv \u0161al\u00e1tov s r\u00f4znym zlo\u017een\u00edm a mno\u017estvom na <strong>ve\u013ekos\u0165 n\u00e1sledne zjeden\u00fdch porci\u00ed. <\/strong>Zistili, \u017ee najlep\u0161\u00ed efekt m\u00e1 <strong>ve\u013ek\u00e1 porcia \u0161al\u00e1tu s n\u00edzkym obsahom energie.<\/strong> V praxi to znamen\u00e1, \u017ee najv\u00fdhodnej\u0161ia je pre n\u00e1s<strong> n\u00e1lo\u017e \u010derstvej zeleniny<\/strong> s <strong>\u010do najni\u017e\u0161\u00edm mno\u017estvom oleja \u010di dresingov. <\/strong>M\u00f4\u017ee to by\u0165 napr\u00edklad zmes listov\u00fdch \u0161al\u00e1tov, uhorky, raj\u010d\u00edn a re\u010fkovky, ktor\u00fa si d\u00e1me ako prv\u00fd chod po\u010das obeda \u010di ve\u010dere. <span style=\"color:#ff6600\" class=\"tadv-color\">[14,15]<\/span><\/p>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"Ako si pripravi&#x165; zeleninov&#xFD; &#x161;al&#xE1;t?\" class=\"wp-image-426719\" title=\"Ako si pripravi&#x165; zeleninov&#xFD; &#x161;al&#xE1;t?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 zeleninov\u00e9 \u0161al\u00e1ty do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ako u\u017e bolo spomenut\u00e9, zd\u00e1 sa, \u017ee je v\u00fdhodn\u00e9 dopria\u0165 si v\u00e4\u010d\u0161ie mno\u017estvo \u0161al\u00e1tu pred hlavn\u00fdm jedlom, napr\u00edklad obedom alebo ve\u010derou.<\/li>\n\n\n\n<li>M\u00f4\u017ee sa hodi\u0165 aj ako doplnok k desiate alebo olovrantu, ktor\u00fd n\u00e1s zas\u00fdti v \u010dase medzi hlavn\u00fdmi jedlami. <\/li>\n\n\n\n<li>Zelenina m\u00e1 v\u0161ak pozit\u00edvny efekt kedyko\u013evek v priebehu d\u0148a, preto je ur\u010dite v\u00fdhodn\u00e9, ke\u010f si ju doprajete ku ka\u017ed\u00e9mu jedlu.<\/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\">Ak\u00fd \u0161al\u00e1t si pripravi\u0165? <strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pripravte si<strong> zmes r\u00f4znych druhov zeleniny,<\/strong> napr\u00edklad listov\u00fdch \u0161al\u00e1tov, raj\u010d\u00edn, re\u010fkovky a papriky. Fant\u00e1zii sa medze neklad\u00fa a vy tak m\u00f4\u017eete pou\u017ei\u0165 tie druhy, ktor\u00e9 m\u00e1te radi.<\/li>\n\n\n\n<li>Pridajte z\u00e1lievku s ni\u017e\u0161\u00edm mno\u017estvom kal\u00f3ri\u00ed &#8211; m\u00f4\u017eete pou\u017ei\u0165 napr\u00edklad balsamico alebo citr\u00f3nov\u00fa \u0161\u0165avu.<\/li>\n\n\n\n<li>M\u00f4\u017eete prida\u0165 aj obilniny, pseudoobilniny \u010di strukoviny ako \u010fal\u0161\u00ed zdroj vl\u00e1kniny a komplexn\u00fdch sacharidov.<\/li>\n\n\n\n<li>Do \u0161al\u00e1tu sa hod\u00ed aj zdroj bielkov\u00edn (chud\u00e9 m\u00e4so, ryba a pod.) a zdrav\u00fdch tukov (oleje, orechy a semen\u00e1). Ak v\u0161ak \u0161al\u00e1t obsahuje komplexn\u00e9 sacharidy, tuky aj bielkoviny, myslite na to, \u017ee jeho energetick\u00e1 hodnota je v\u00fdrazne vy\u0161\u0161ia ako v pr\u00edpade samotnej zeleniny. <\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vodny_melon\"><\/span>10. Vodn\u00fd mel\u00f3n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Aj vy m\u00e1te v\u017edy tak\u00fa rados\u0165 z bl\u00ed\u017eiacej sa mel\u00f3novej sez\u00f3ny? Nie je toti\u017e sn\u00e1\u010f ni\u010d chutnej\u0161ie ako \u010derstv\u00fd vychladen\u00fd \u010derven\u00fd mel\u00f3n. Ur\u010dite mnoh\u00fdch z v\u00e1s pote\u0161\u00ed, \u017ee pr\u00e1ve on patr\u00ed medzi tie potraviny, ktor\u00e9 maj\u00fa n\u00edzku energetick\u00fa denzitu a pritom dok\u00e1\u017eu dobre zas\u00fdti\u0165. Je to najm\u00e4 v\u010faka mno\u017estvu <strong>vody<\/strong>, ktor\u00e1 tvor\u00ed a\u017e <strong>91 % jeho obsahu<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [10,16]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Mel\u00f3n obsahuje cukor a preto by sa dalo o\u010dak\u00e1va\u0165, \u017ee po jeho zjeden\u00ed n\u00e1m prudko st\u00fapne <strong>hladina cukru v krvi <\/strong>(glyk\u00e9mia). Cukor sa toti\u017e <strong>r\u00fdchlo tr\u00e1vi a vstreb\u00e1va<\/strong>. R\u00fdchle zv\u00fd\u0161enie glyk\u00e9mie je \u010dasto nasledovan\u00e9 jej prudk\u00fdm <strong>poklesom<\/strong>, \u010do m\u00f4\u017ee sp\u00f4sobova\u0165 napr\u00edklad chute na sladk\u00e9. Vzostup glyk\u00e9mie po zjeden\u00ed mel\u00f3nu v\u0161ak neb\u00fdva tak n\u00e1hly, preto\u017ee <strong>celkov\u00e9 mno\u017estvo cukru <\/strong>je pomerne <strong>n\u00edzke, <\/strong>a to 6 g \/ 100 g. Pre porovnanie, napr\u00edklad ban\u00e1n obsahuje 12 g cukru \/ 100 g. Navy\u0161e ak si ho d\u00e1me spolu z jogurtom alebo in\u00fdm zdrojom bielkov\u00edn, vzostup glyk\u00e9mie bude e\u0161te pomal\u0161\u00ed. [10,16]<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>To v\u0161ak neznamen\u00e1, \u017ee urob\u00edme dobre, ke\u010f si doprajeme polovicu mel\u00f3na na posedenie. Denne by sme mali ide\u00e1lne zjes\u0165 <strong>2 porcie ovocia<\/strong> (ve\u013ekosti na\u0161ej hrste) a mel\u00f3n nie je v\u00fdnimka. <span style=\"color:#ff6600\" class=\"tadv-color\">[19] <\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje vodn\u00fd mel\u00f3n?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal \/ 139 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">z toho cukry<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 mel\u00f3n do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Najv\u00fdhodnej\u0161ie a asi aj najchutnej\u0161ie je dopria\u0165 si mel\u00f3n v jeho p\u00f4vodnej podobe, a to len tak samotn\u00fd ako mal\u00fa desiatu v priebehu d\u0148a alebo spolu s jogurtom, tvarohom apod..<\/li>\n\n\n\n<li>Pre spestrenie si s n\u00edm v\u0161ak m\u00f4\u017eete ochuti\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Smoothie\/\" class=\"ek-link\">smoothie<\/a>, pr\u00edpadne m\u00f4\u017eete jeho \u0161\u0165avu pou\u017ei\u0165 na ochutenie \u010distej vody alebo miner\u00e1lky.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"Vodn&#xFD; mel&#xF3;n v jed&#xE1;lni&#x10D;ku\" class=\"wp-image-426735\" style=\"width:843px;height:602px\" title=\"Vodn&#xFD; mel&#xF3;n v jed&#xE1;lni&#x10D;ku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-2048x1463.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Bobulovite_ovocie\"><\/span>11. Bobu\u013eovit\u00e9 ovocie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ak h\u013ead\u00e1te ovocie, z ktor\u00e9ho prijmete <strong>\u010do najmen\u0161ie mno\u017estvo cukru a energie<\/strong>, pr\u00e1ve to bobu\u013eovit\u00e9 je spr\u00e1vna vo\u013eba. Do tejto skupiny patria napr\u00edklad nasleduj\u00face druhy: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>maliny<\/li>\n\n\n\n<li>\u010du\u010doriedky<\/li>\n\n\n\n<li>r\u00edbezle<\/li>\n\n\n\n<li>\u010dernice<\/li>\n\n\n\n<li>jahody<\/li>\n\n\n\n<li>brusnice<\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pre tieto drobn\u00e9 plody je tie\u017e typick\u00fd vysok\u00fd obsah <strong>vl\u00e1kniny <\/strong>a <strong>vody<\/strong>, v\u010faka \u010domu n\u00e1s lep\u0161ie <strong>zas\u00fdtia<\/strong>. V jednej \u0161t\u00fadii vedci porovn\u00e1vali vplyv konzum\u00e1cie bobu\u013eovit\u00e9ho ovocia a su\u0161ienok na <strong>pocity hladu a n\u00e1sledn\u00fd pr\u00edjem potravy<\/strong>. Zistili, \u017ee po zjeden\u00ed ovocia bol pr\u00edjem energie z nasleduj\u00faceho jedla ni\u017e\u0161\u00ed, za \u010do m\u00f4\u017ee pravdepodobne jeho vy\u0161\u0161\u00ed objem, podiel vody a obsah vl\u00e1kniny. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Bobu\u013eovit\u00e9 ovocie je navy\u0161e skvel\u00fdm zdrojom <strong>antioxidantov<\/strong>, ako s\u00fa napr\u00edklad <strong>flavonoidy<\/strong>, <strong>fenolov\u00e9 kyseliny<\/strong>, <strong>vitam\u00edn C<\/strong> \u010di <strong>vitam\u00edn E<\/strong>, ktor\u00e9 pom\u00e1haj\u00fa telu bojova\u0165 s vo\u013en\u00fdmi radik\u00e1lmi a zni\u017eova\u0165 riziko vzniku r\u00f4znych ochoren\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ko\u013eko energie a \u017eiv\u00edn pribli\u017ene obsahuje bobu\u013eovit\u00e9 ovocie?<strong><\/strong><\/h3>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Maliny (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>\u010cu\u010doriedky (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>R\u00edbezle (100 g)<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Jahody (100 g)<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal \/ 193 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal \/ 248 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 kcal \/ 227 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 kcal \/ 134 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,75 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">z toho cukry<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky <\/td><td class=\"has-text-align-center\" data-align=\"center\">0,65 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Voda<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">Ako zaradi\u0165 bobu\u013eovit\u00e9 ovocie do jed\u00e1lni\u010dka? <strong><\/strong><\/h3>\n\n<ul class=\"wp-block-list\">\n<li>Toto drobn\u00e9 ovocie chut\u00ed skvelo v jogurte \u010di tvarohu s r\u00f4znymi musli alebo granolou.<\/li>\n\n\n\n<li>M\u00f4\u017eete z nich pripravi\u0165 aj chutn\u00e9 kol\u00e1\u010de, ako napr\u00edklad tieto <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-osviezujuce-cucoriedkove-rezy-plne-bielkovin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010doriedkov\u00e9 rezy<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Muffiny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muffiny<\/a>. <\/li>\n\n\n\n<li>Hod\u00ed sa aj do smoothies alebo na ochutenie \u010distej vody \u010di miner\u00e1lky. <\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg\" alt=\"Bobu&#x13E;ovit&#xE9; ovocie v jed&#xE1;lni&#x10D;ku \" class=\"wp-image-426755\" style=\"width:843px;height:562px\" title=\"Bobu&#x13E;ovit&#xE9; ovocie v jed&#xE1;lni&#x10D;ku \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_dalsie_potraviny_sem_mozeme_zaradit\"><\/span>Ak\u00e9 \u010fal\u0161ie potraviny sem m\u00f4\u017eeme zaradi\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Zoznam potrav\u00edn, ktor\u00e9 n\u00e1s dok\u00e1\u017eu kvalitne zas\u00fdti\u0165 a pritom obsahuj\u00fa iba minim\u00e1lne mno\u017estvo kal\u00f3ri\u00ed ur\u010dite nekon\u010d\u00ed v\u00fd\u010dtom t\u00fdch, ktor\u00e9 sme doteraz spomenuli.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li>Patr\u00ed sem najm\u00e4 mno\u017estvo \u010fal\u0161\u00edch druhov <strong>zeleniny<\/strong>, ako je napr\u00edklad<strong> hl\u00fabov\u00e1 zelenina<\/strong> (karfiol, brokolica, kapusta, kaler\u00e1b apod.), <strong>listov\u00e1 zelenina<\/strong> \u010di<strong> plodov\u00e1 zelenina <\/strong>ako uhorky, papriky \u010di raj\u010diny.<\/li>\n\n\n\n<li>Pomerne n\u00edzke mno\u017estvo kal\u00f3ri\u00ed maj\u00fa v\u0161eobecne <strong>chud\u00e9 druhy m\u00e4sa, \u0161unky s vysok\u00fdm podielom m\u00e4sa <\/strong>\u010di napr\u00edklad <strong>mlie\u010dne v\u00fdrobky s ni\u017e\u0161\u00edm obsahom tuku.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017eeme sem zaradi\u0165 aj napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/tekute-vajecne-bielka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vaje\u010dn\u00e9 bielka<\/strong><\/a><strong>,<\/strong> ktor\u00e9 na rozdiel od \u017e\u013atkov obsahuj\u00fa iba bielkoviny. <\/li>\n\n\n\n<li>Nezab\u00fadajme ani na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>celozrnn\u00e9 potraviny<\/strong><\/a><strong>.<\/strong> Ich energetick\u00e1 hodnota je s\u00edce vy\u0161\u0161ia ako u doteraz spom\u00ednan\u00fdch potrav\u00edn, ale napriek tomu si ich cen\u00edme kv\u00f4li obsahu vl\u00e1kniny, komplexn\u00fdch sacharidov a bielkov\u00edn. <\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_nizkokalorickych_potravinach_a_doplnkoch_do_diety\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o n\u00edzkokalorick\u00fdch potravin\u00e1ch a doplnkoch do di\u00e9ty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako si to nekomplikova\u0165?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/Qeg6v9cxFbU?start=36&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Opakovan\u00e9 pocity hladu nepatria do spr\u00e1vneho stravovacieho re\u017eimu a to dokonca ani vtedy, ke\u010f sa sna\u017e\u00edme schudn\u00fa\u0165. V\u017edy by mal by\u0165 na\u0161\u00edm cie\u013eom <strong>pestr\u00fd a vyv\u00e1\u017een\u00fd jed\u00e1lni\u010dek bohat\u00fd na v\u0161etky \u017eiviny, <\/strong>ktor\u00fd z\u00e1rove\u0148 obsahuje aj potraviny s vysokou s\u00fdtiacou schopnos\u0165ou. Tieto potraviny maj\u00fa v\u00e4\u010d\u0161inou ve\u013ek\u00fd objem, vysok\u00fd obsah vody, vl\u00e1kniny \u010di bielkov\u00edn. Ke\u010f bud\u00fa pravidelnou s\u00fa\u010das\u0165ou na\u0161ich jed\u00e1lni\u010dkov, m\u00e1me ove\u013ea v\u00e4\u010d\u0161iu \u0161ancu, \u017ee na\u0161e pokusy o chudnutie sa zaob\u00eddu bez n\u00e1valov hladu a chut\u00ed a nakoniec skon\u010dia \u00faspechom. <\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak bol \u010dl\u00e1nok pre v\u00e1s u\u017eito\u010dn\u00fd, nenech\u00e1vajte si ho pre seba a roz\u0161\u00edrte ho medzi svojimi zn\u00e1mymi a priate\u013emi.<\/p>\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\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\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>Zum Gl\u00fcck geh\u00f6rt oft ein voller Magen. Welche Lebensmittel machen satt und enthalten dabei nur ein Minimum an Kalorien? Der heutige Artikel gibt die Antwort.<\/p>\n","protected":false},"author":156,"featured_media":724391,"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":[11479],"tags":[11486,11547,11960,11480],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-724390","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ernahrung-und-gesunder-lebensstil-at","8":"tag-chudnutie-at","9":"tag-dieta-at","10":"tag-nizkokaloricke-potraviny-at","11":"tag-strava-at","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hungrig beim Abnehmen? 11 kalorienarme, s\u00e4ttigende Lebensmittel - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Welche Lebensmittel sind s\u00e4ttigend und kalorienarm? 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