{"id":3201,"date":"2020-05-29T03:28:12","date_gmt":"2020-05-29T01:28:12","guid":{"rendered":"https:\/\/womenhouse.cz\/?p=3201"},"modified":"2020-07-15T01:59:19","modified_gmt":"2020-07-14T23:59:19","slug":"jak-sestavit-zdravy-jidelnicek","status":"publish","type":"post","link":"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/","title":{"rendered":"Jak sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek"},"content":{"rendered":"\n

Abyste si mohli sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek, pot\u0159ebujete v\u011bd\u011bt n\u011bkolik d\u016fle\u017eit\u00fdch \u00fadaj\u016f. Mezi n\u011b pat\u0159\u00ed nejen v\u00e1ha, ale tak\u00e9 v\u00e1\u0161 metabolismus a p\u0159\u00edjem sacharid\u016f, b\u00edlkovin a tuk\u016f. Pod\u00edvejte se na dal\u0161\u00ed rady, jak podpo\u0159it sv\u00e9 hubnut\u00ed kone\u010dn\u011b z\u00edskat vysn\u011bnou postavu.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Jak zjistit pot\u0159ebn\u00fd p\u0159\u00edjem<\/strong><\/h3>\n\n\n\n

Nejlep\u0161\u00ed metodou, jak zjistit pot\u0159ebn\u00fd p\u0159\u00edjem sacharid\u016f, b\u00edlkovin a tuk\u016f je zadat ve\u0161ker\u00e9 sv\u00e9 \u00fadaje do kalorick\u00e9 kalkula\u010dky, kter\u00e1 je dostupn\u00e1 na internetu. V\u011bt\u0161inou zad\u00e1v\u00e1te v\u00e1hu, v\u00fd\u0161ku, v\u011bk, aktivn\u00ed \u017eivot nebo sedav\u00e9 zam\u011bstn\u00e1n\u00ed. Na z\u00e1klad\u011b toho z\u00edsk\u00e1te vypo\u010d\u00edtan\u00e9 jednotliv\u00e9 gramy, kolik byste m\u011bli denn\u011b sn\u00edst a tak\u00e9 v\u00fdpo\u010det metabolismu a denn\u00ed spot\u0159eby kcal. Pot\u00e9 u\u017e si m\u016f\u017eete snadno spo\u010d\u00edtat vlastn\u00ed j\u00eddeln\u00ed\u010dek. Skv\u011ble v\u00e1m k tomu poslou\u017e\u00ed nap\u0159\u00edklad i r\u016fzn\u00e9 fit aplikace nebo kalorick\u00e9 tabulky. Je d\u016fle\u017eit\u00e9 \u010d\u00edst tak\u00e9 slo\u017een\u00ed na potravin\u00e1ch a v\u011bd\u011bt, \u010demu na etiket\u00e1ch v\u011bnovat pozornost.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Co by v j\u00eddeln\u00ed\u010dku m\u011blo b\u00fdt<\/strong><\/h3>\n\n\n\n

V ka\u017ed\u00e9m zdrav\u00e9m j\u00eddeln\u00ed\u010dku by m\u011blo b\u00fdt rozhodn\u011b ovoce, zelenina, libov\u00e9 maso a ide\u00e1ln\u011b co nejm\u00e9n\u011b zpracovan\u00e9 potraviny. Skv\u011bl\u00fdm zp\u016fsobem, jak doplnit energii a zbavit se chuti na sladk\u00e9 jsou b\u00edlkoviny. K nim krom\u011b masa pat\u0159\u00ed i ml\u00e9\u010dn\u00e9 produkty, nap\u0159\u00edklad s\u00fdr cottage, tvar\u016f\u017eky nebo t\u0159eba tvaroh. Zdrojem b\u00edlkovin jsou i lu\u0161t\u011btniny, sem\u00ednka a o\u0159echy.<\/p>\n\n\n\n

Co rad\u011bji vynechat<\/strong><\/h3>\n\n\n\n

Pokud chcete zhubnout, tak zkuste alespo\u0148 na n\u011bjakou dobu vynechat sma\u017een\u00e9 potraviny. Vyhn\u011bte se tak\u00e9 polotovar\u016fm a cukr\u016fm. Nemus\u00edte \u00fapln\u011b vynech\u00e1vat pe\u010divo a j\u00edst bez lepku, omezte v\u0161ak b\u00edl\u00e9 pe\u010divo, nap\u0159\u00edklad klasick\u00e9 rohl\u00edky a chl\u00e9b. S\u00e1hn\u011bte rad\u011bji po celozrnn\u00e9m pe\u010divu, \u017eitn\u00e9m pe\u010divu nebo vyzkou\u0161ejte knackbroty.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

J\u00eddeln\u00ed\u010dek a cvi\u010den\u00ed<\/strong><\/h3>\n\n\n\n

Krom\u011b j\u00eddeln\u00ed\u010dku podpo\u0159te sv\u00e9 sna\u017een\u00ed i cvi\u010den\u00edm. Je na v\u00e1s, zda si dom\u016f po\u0159\u00edd\u00edte b\u011b\u017eeck\u00fd p\u00e1s<\/a> nebo se budete denn\u011b v\u011bnovat jin\u00e9 aerobn\u00ed aktivit\u011b, kter\u00e1 p\u00e1l\u00ed tuky. Skv\u011bl\u00fdm pomocn\u00edkem je p\u0159i hubnut\u00ed i eliptick\u00fd trena\u017e\u00e9r<\/a> nebo vibra\u010dn\u00ed plo\u0161ina. Na t\u011bchto stroj\u00edch pos\u00edl\u00edte svaly, zpevn\u00edte hlavn\u011b st\u0159ed t\u011bla a pravideln\u00fdm pou\u017e\u00edv\u00e1n\u00edm uvid\u00edte prvn\u00ed zm\u011bny ji\u017e za m\u011bs\u00edc. Pokud m\u00e1te vy\u0161\u0161\u00ed v\u00e1hu nebo probl\u00e9my s klouby, po\u0159i\u010fte si dom\u016f rotoped<\/a>, s kter\u00fdm m\u016f\u017eete cvi\u010dit \u0161etrn\u011bji.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Motivace na prvn\u00edm m\u00edst\u011b<\/strong><\/h3>\n\n\n\n

P\u0159i hubnut\u00ed je na prvn\u00edm m\u00edst\u011b v\u017edy motivace. Sami se zamyslete nad t\u00edm, pro\u010d vlastn\u011b chcete zhubnout. Nem\u011bli byste to d\u011blat pro nikoho jin\u00e9ho ne\u017e pro sebe. Najd\u011bte si t\u0159eba p\u011bt v\u00fdhod, kter\u00e9 nastanou a\u017e zhubnete a napi\u0161te si tak\u00e9 p\u011bt v\u011bc\u00ed, kter\u00e9 se stanou, kdy\u017e nezhubnete. A\u017e budete ztr\u00e1cet pevnou v\u016fli, budete se cht\u00edt vr\u00e1tit k nezdrav\u00e9mu j\u00eddeln\u00ed\u010dku nebo se v\u00e1m nebude cht\u00edt cvi\u010dit, pod\u00edvejte se na to, co jste si napsali a znovu si vzpome\u0148te, \u017ee to d\u011bl\u00e1te pro sebe.<\/p>\n\n\n\n

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    Abyste si mohli sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek, pot\u0159ebujete v\u011bd\u011bt n\u011bkolik d\u016fle\u017eit\u00fdch \u00fadaj\u016f. Mezi n\u011b pat\u0159\u00ed nejen v\u00e1ha, ale tak\u00e9 v\u00e1\u0161 metabolismus a p\u0159\u00edjem sacharid\u016f, b\u00edlkovin a tuk\u016f. Pod\u00edvejte se na dal\u0161\u00ed rady, jak podpo\u0159it sv\u00e9 hubnut\u00ed kone\u010dn\u011b z\u00edskat vysn\u011bnou postavu. Jak zjistit pot\u0159ebn\u00fd p\u0159\u00edjem Nejlep\u0161\u00ed metodou, jak zjistit pot\u0159ebn\u00fd p\u0159\u00edjem sacharid\u016f, b\u00edlkovin a tuk\u016f je zadat […]<\/p>\n","protected":false},"author":2,"featured_media":3202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2,22,10],"tags":[],"yoast_head":"\nJak sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek - WOMENHOUSE.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek - WOMENHOUSE.cz\" \/>\n<meta property=\"og:description\" content=\"Abyste si mohli sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek, pot\u0159ebujete v\u011bd\u011bt n\u011bkolik d\u016fle\u017eit\u00fdch \u00fadaj\u016f. Mezi n\u011b pat\u0159\u00ed nejen v\u00e1ha, ale tak\u00e9 v\u00e1\u0161 metabolismus a p\u0159\u00edjem sacharid\u016f, b\u00edlkovin a tuk\u016f. Pod\u00edvejte se na dal\u0161\u00ed rady, jak podpo\u0159it sv\u00e9 hubnut\u00ed kone\u010dn\u011b z\u00edskat vysn\u011bnou postavu. Jak zjistit pot\u0159ebn\u00fd p\u0159\u00edjem Nejlep\u0161\u00ed metodou, jak zjistit pot\u0159ebn\u00fd p\u0159\u00edjem sacharid\u016f, b\u00edlkovin a tuk\u016f je zadat […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/\" \/>\n<meta property=\"og:site_name\" content=\"WOMENHOUSE.cz\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/womenhousecz\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-29T01:28:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-07-14T23:59:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/womenhouse.cz\/wp-content\/uploads\/2020\/05\/fitness-3168246_1280.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jolana Hol\u00e1\u0148ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jolana Hol\u00e1\u0148ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/\"},\"author\":{\"name\":\"Jolana Hol\u00e1\u0148ov\u00e1\",\"@id\":\"https:\/\/womenhouse.cz\/#\/schema\/person\/541326101f8d68c711e83e8fecc80738\"},\"headline\":\"Jak sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek\",\"datePublished\":\"2020-05-29T01:28:12+00:00\",\"dateModified\":\"2020-07-14T23:59:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/\"},\"wordCount\":594,\"publisher\":{\"@id\":\"https:\/\/womenhouse.cz\/#organization\"},\"articleSection\":[\"NEWS\",\"RELAX & SPORT\",\"ZDRAV\u00cd\"],\"inLanguage\":\"cs\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/\",\"url\":\"https:\/\/womenhouse.cz\/index.php\/2020\/05\/29\/jak-sestavit-zdravy-jidelnicek\/\",\"name\":\"Jak sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek - 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