{"id":755057,"date":"2021-02-04T15:38:24","date_gmt":"2021-02-04T14:38:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/a-simple-guide-on-how-to-count-calories-and-achieve-your-goals\/"},"modified":"2026-04-24T08:06:39","modified_gmt":"2026-04-24T06:06:39","slug":"a-simple-guide-on-how-to-count-calories-and-achieve-your-goals","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/a-simple-guide-on-how-to-count-calories-and-achieve-your-goals\/","title":{"rendered":"Een eenvoudige gids over hoe je calorie\u00ebn kunt tellen en je doelen kunt bereiken."},"content":{"rendered":"\n
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Po\u010d\u00edt\u00e1n\u00ed kalori\u00ed<\/strong> pom\u00e1h\u00e1 dos\u00e1hnout kalorick\u00e9ho deficitu pro hubnut\u00ed, udr\u017eet v\u00fdsledky a l\u00e9pe porozum\u011bt slo\u017een\u00ed j\u00eddla. B\u00edlkoviny a sacharidy obsahuj\u00ed 4 kcal na 1 g<\/strong>, tuky 9 kcal na 1 g<\/strong> a vl\u00e1knina 2 kcal na 1 g<\/strong>. Kalorie nejsou jedin\u00e9, na \u010dem z\u00e1le\u017e\u00ed. Stejn\u011b d\u016fle\u017eit\u00e9 je sledovat makro\u017eiviny a kvalitu potravin. \u010cl\u00e1nek obsahuje tabulky nutri\u010dn\u00edch hodnot nejb\u011b\u017en\u011bj\u0161\u00edch potravin: 100 g<\/strong> ku\u0159ec\u00edho prsa m\u00e1 110 kcal<\/strong>, 100 g<\/strong> r\u00fd\u017ee 356 kcal<\/strong> a 100 g<\/strong> ovesn\u00fdch vlo\u010dek 375 kcal<\/strong>. Nap\u0159\u00edklad cheeseburger z rychl\u00e9ho ob\u010derstven\u00ed m\u00e1 p\u0159ibli\u017en\u011b 300 kcal<\/strong> nav\u00edc, kter\u00e9 lze kompenzovat \u00fapravou jin\u00e9ho denn\u00edho chodu. Nemus\u00edte si tak nic zakazovat. <\/p>\n\n\n\n

Za\u010d\u00e1te\u010dn\u00edk\u016fm pom\u016f\u017ee aplikace Kalorick\u00e9 tabulky, MyFitnessPal<\/strong> nebo MyNetDiary<\/strong> se skenov\u00e1n\u00edm \u010d\u00e1rov\u00fdch k\u00f3d\u016f a tabulky pro odhadov\u00e1n\u00ed porc\u00ed bez v\u00e1hy. Denn\u00ed j\u00eddeln\u00ed\u010dek by m\u011bl obsahovat 200 g<\/strong> ovoce a 400 g<\/strong> zeleniny. Doporu\u010den\u00fd pitn\u00fd re\u017eim je 30\u201345 ml<\/strong> vody na 1 kg<\/strong> t\u011blesn\u00e9 hmotnosti. Pravidlo 80:20<\/strong> doporu\u010duje, aby 80 %<\/strong> j\u00eddeln\u00ed\u010dku tvo\u0159ily kvalitn\u00ed potraviny a zbyl\u00fdch 20 %<\/strong> potraviny dle vlastn\u00ed chuti. Po\u010d\u00edt\u00e1n\u00ed kalori\u00ed nen\u00ed celo\u017eivotn\u00ed z\u00e1vazek, ale n\u00e1stroj pro za\u010d\u00e1te\u010dn\u00edky, kte\u0159\u00ed se u\u010d\u00ed s j\u00eddlem pracovat.<\/p>\n<\/div><\/div>\n\n

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Po\u010d\u00edt\u00e1n\u00ed kalori\u00ed je jedna z v\u011bc\u00ed, kter\u00e1 rozd\u011bluje spole\u010dnost na dva t\u00e1bory. Pro n\u011bkter\u00e9 lidi je to metoda, na kterou nedaj\u00ed dopustit, jin\u00fdm se d\u011bl\u00e1 hus\u00ed k\u016f\u017ee u\u017e jen p\u0159i p\u0159edstav\u011b, \u017ee by se jejich obl\u00edben\u00fd hamburger m\u011bl st\u00e1t \u201cpouh\u00fdm \u010d\u00edslem\u201d a je\u0161t\u011b k tomu by bylo nutn\u00e9 tyto hodnoty n\u011bkam zapisovat. A\u0165 u\u017e se \u0159ad\u00edte mezi p\u0159\u00edznivce, nebo odp\u016frce po\u010d\u00edt\u00e1n\u00ed kalori\u00ed, nem\u016f\u017eete pop\u0159\u00edt, \u017ee se jedn\u00e1 o velmi efektivn\u00ed metodu, jak m\u00edt pod kontrolou sv\u016fj p\u0159\u00edjem, <\/strong>a zjednodu\u0161it si t\u00edm dosa\u017een\u00ed sv\u00e9 vysn\u011bn\u00e9 postavy, nebo se jen nau\u010dit, kolik opravdu pot\u0159ebujete j\u00edst.<\/strong> Pokud zva\u017eujete, \u017ee se do po\u010d\u00edt\u00e1n\u00ed kalori\u00ed tak\u00e9 pust\u00edte, m\u00e1me pro v\u00e1s p\u00e1r tip\u016f, kter\u00e9 v\u00e1m cel\u00fd proces v\u00fdrazn\u011b zjednodu\u0161\u00ed. <\/p>\n\n

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Kolik kalori\u00ed m\u00e1m j\u00edst?<\/h2>\n\n

Ne\u017e se pust\u00edte do samotn\u00e9ho po\u010d\u00edt\u00e1n\u00ed kalori\u00ed z j\u00eddla, je pot\u0159eba si zjistit, kolik kalori\u00ed a makro\u017eivin vlastn\u011b m\u00e1te j\u00edst, abyste dos\u00e1hli sv\u00e9ho c\u00edle. S t\u00edm v\u00e1m pom\u016f\u017ee \u010dl\u00e1nek Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/a> Je\u0161t\u011b jednodu\u0161\u0161\u00ed mo\u017enost\u00ed je pak zadat svou v\u00e1hu, v\u00fd\u0161ku a dal\u0161\u00ed specifick\u00e9 \u00fadaje do na\u0161\u00ed kalkula\u010dky<\/a>,<\/strong> kter\u00e1 v\u00e1m vypo\u010d\u00edt\u00e1 p\u0159\u00edjem na m\u00edru podle stanoven\u00e9ho c\u00edle. <\/p>\n\n

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Co bychom m\u011bli v\u011bd\u011bt o makro\u017eivin\u00e1ch?<\/h2>\n\n

Abychom dok\u00e1zali l\u00e9pe pracovat s potravinami a jejich kalorickou hodnotou, je pot\u0159eba m\u00edt alespo\u0148 z\u00e1kladn\u00ed p\u0159ehled o jednotliv\u00fdch makro\u017eivin\u00e1ch<\/strong>.<\/p>\n\n

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\"Jaké<\/figure>\n<\/div>\n\n\n\n
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1. B\u00edlkoviny <\/h3>\n\n\n\n

B\u00edlkoviny jsou makro\u017eivinou, kter\u00e1 pom\u00e1h\u00e1 ke zdrav\u00ed kost\u00ed, svalov\u00e9mu r\u016fstu, chr\u00e1n\u00ed svaly v diet\u011b p\u0159ed sp\u00e1len\u00edm a tak\u00e9 m\u016f\u017ee pomoci dostat pod kontrolu chut\u011b na sladk\u00e9.<\/a> D\u016fle\u017eit\u00e9 jsou v\u0161ak i pro imunitn\u00ed syst\u00e9m, nebo\u0165 jsou stavebn\u00ed l\u00e1tkou pro jeho bu\u0148ky. Energetick\u00e1 hodnota 1 g b\u00edlkovin je 4 kcal.<\/strong> [1\u20134] <\/span><\/p>\n\n\n\n

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Zdroje b\u00edlkovin: <\/strong><\/p>\n\n\n\n