{"id":367,"date":"2019-07-10T09:00:24","date_gmt":"2019-07-10T07:00:24","guid":{"rendered":"https:\/\/www.damejidlo.cz\/c\/blog\/?p=367"},"modified":"2023-02-17T10:28:02","modified_gmt":"2023-02-17T09:28:02","slug":"5-tipu-jak-se-naucit-jist-zdrave","status":"publish","type":"post","link":"https:\/\/www.foodora.cz\/c\/blog\/5-tipu-jak-se-naucit-jist-zdrave\/","title":{"rendered":"5 tip\u016f, jak se nau\u010dit j\u00edst zdrav\u011b"},"content":{"rendered":"

Evropsk\u00fd ide\u00e1l kr\u00e1sy z\u016fst\u00e1v\u00e1 u\u017e n\u011bkolik dek\u00e1d st\u00e1le stejn\u00fd – \u0161t\u00edhl\u00e1 postava s vyv\u00e1\u017een\u00fdmi proporcemi. Doby vychrtl\u00fdch modelek na \u017eivotu nebezpe\u010dn\u00fdch diet\u00e1ch jsou na\u0161t\u011bst\u00ed m\u00edrn\u011b na \u00fastupu, b\u00fdt huben\u00fd a j\u00edst tak, aby z toho \u010dlov\u011bk nem\u011bl neust\u00e1l\u00e9 v\u00fd\u010ditky, chce ale v\u011bt\u0161ina z n\u00e1s. Jak se nau\u010dit j\u00edst zdrav\u011b, aby v\u00e1m to u\u017e z\u016fstalo a c\u00edtili jste opravdovou fyzickou i psychickou zm\u011bnu?<\/b><\/p>\n

1. Jd\u011bte na to pomalu<\/h2>\n

Jakmile se n\u011bkdo rozhodne zhubnout, \u010dasto to vypad\u00e1 tak, \u017ee zat\u00edmco si jeden den je\u0161t\u011b dop\u0159\u00e1v\u00e1 ob\u011bd z fastfoodu a latt\u00e9 s dortem, druh\u00fd den je na ovocn\u00fdch \u0161\u0165\u00e1v\u00e1ch a syrov\u00e9 zelenin\u011b. Takov\u00e1 radik\u00e1ln\u00ed zm\u011bna pak vydr\u017e\u00ed maxim\u00e1ln\u011b p\u00e1r dn\u00ed a rozhodn\u011b t\u011blu neprosp\u011bje, v mnoha p\u0159\u00edpadech naopak. Jak na to tedy j\u00edt spr\u00e1vn\u011b?<\/b><\/p>\n

T\u00edm hlavn\u00edm omylem je, \u017ee mus\u00edte zm\u011bnit cel\u00fd syst\u00e9m stravov\u00e1n\u00ed, na kter\u00fd jste byli doposud zvykl\u00ed, a to ze dne na den. Naopak. Nejprve si zmapujte, co a kolik toho j\u00edte. Sta\u010d\u00ed, kdy\u017e si povedete jeden t\u00fdden z\u00e1znam o ka\u017ed\u00e9m denn\u00edm p\u0159\u00edjmu<\/b>. Pak si v jak\u00e9koli jednoduch\u00e9 internetov\u00e9 aplikaci pomoc\u00ed sv\u00fdch z\u00e1kladn\u00edch \u00fadaj\u016f nechte spo\u010d\u00edtat, jak\u00fd je v\u00e1\u0161 baz\u00e1ln\u00ed metabolismus s p\u0159id\u00e1n\u00edm men\u0161\u00ed pohybov\u00e9 aktivity, tedy kolik kalori\u00ed byste denn\u011b m\u011bli p\u0159ijmout p\u0159i norm\u00e1ln\u00ed denn\u00ed z\u00e1t\u011b\u017ei. Sv\u016fj t\u00fddenn\u00ed j\u00eddeln\u00ed\u010dek m\u016f\u017eete vlo\u017eit do jedn\u00e9 z mnoha mobiln\u00edch \u010di desktopov\u00fdch aplikac\u00ed, kter\u00e1 v\u00e1m uk\u00e1\u017ee, kolik kalori\u00ed re\u00e1ln\u011b p\u0159ij\u00edm\u00e1te<\/b>. Tyto hodnoty pak porovnejte. \u010c\u00edsla berte s rezervou, proto\u017ee ka\u017ed\u00e1 potravina je jin\u00e1, m\u00e1 trochu jin\u00e9 slo\u017een\u00ed i velikost a stejn\u011b tak ka\u017ed\u00fd \u010dlov\u011bk nen\u00ed stejn\u00fd, jedn\u00e1 se ale o dobr\u00fd odrazov\u00fd m\u016fstek, kter\u00fd v\u00e1m napov\u00ed, jestli byste m\u011bli s denn\u00edm p\u0159\u00edjmem ubrat nebo naopak budete muset doplnit.<\/p>\n

2. Nevynech\u00e1vejte ale nahrazujte<\/h2>\n

Jakmile v\u00edte, kter\u00fdm sm\u011brem se m\u00e1te vydat, za\u010dn\u011bte sv\u016fj j\u00eddeln\u00ed\u010dek m\u00edrn\u011b transformovat<\/b>. M\u00edsto b\u00edl\u00e9ho pe\u010diva za\u0159a\u010fte celozrnn\u00e9, polovinu sacharid\u016f v p\u0159\u00edloze vym\u011b\u0148te za zeleninu a odpoledn\u00ed z\u00e1kusek zkuste ob\u010das vynechat a pozd\u011bji nahradit t\u0159eba porc\u00ed ovoce nebo b\u00edl\u00e9ho jogurtu.\u00a0<\/p>\n

3. Najd\u011bte svou m\u00edru<\/h2>\n

D\u016fle\u017eit\u00e9 je tak\u00e9 naj\u00edt svou hranici a p\u0159estat se p\u0159ej\u00eddat. U\u010dte se odol\u00e1vat \u201cvelk\u00fdm o\u010d\u00edm\u201d a za\u010dn\u011bte si nandavat men\u0161\u00ed porce<\/b>, uvid\u00edte, \u017ee budete odch\u00e1zet syt\u00ed i tak. N\u00e1razov\u00fdm chut\u00edm, kv\u016fli kter\u00fdm ve\u010der spo\u0159\u00e1d\u00e1te p\u016flku lednice, p\u0159edch\u00e1zejte rovnom\u011brn\u00fdm rozvr\u017een\u00edm porc\u00ed do cel\u00e9ho dne.<\/p>\n

Nezapome\u0148te tak\u00e9 na dostate\u010dn\u00fd p\u0159\u00edjem tekutin. Jak se \u0159\u00edk\u00e1, hlad je n\u011bkdy p\u0159evle\u010den\u00e1 \u017e\u00edze\u0148, a je to pravda. \u010cist\u00e1 voda p\u016fsob\u00ed tak\u00e9 jako chlazen\u00ed a osv\u011b\u017een\u00ed organismu<\/b>, pokud j\u00ed za den vypijete dostatek, budete se tak\u00e9 c\u00edtit m\u00e9n\u011b unaven\u00ed. K\u00e1va nebo sladk\u00e1 limon\u00e1da \u010di jin\u00e9 n\u00e1poje by pak m\u011bly b\u00fdt pouh\u00fdm dopln\u011bn\u00edm a jako sou\u010d\u00e1st pitn\u00e9ho re\u017eimu byste je po\u010d\u00edtat nem\u011bli.<\/p>\n

\"J\u00eddlo<\/p>\n

4. Myslete dop\u0159edu<\/h2>\n

Abyste m\u011bli mo\u017enost si d\u00e1t zdrav\u00e9 j\u00eddlo bez v\u00fdmluv a tak jak vy pot\u0159ebujete, ud\u011blejte t\u0159i v\u011bci:<\/p>\n

    \n
  1. Nau\u010dte se pl\u00e1novat <\/b>– sta\u010d\u00ed chvilka u ned\u011bln\u00ed k\u00e1vy a m\u00e1te napl\u00e1novan\u00e9 ob\u011bdy na cel\u00fd t\u00fdden, ve\u010der si pak b\u011bhem hodiny p\u0159edp\u0159iprav\u00edte t\u0159eba i 4 j\u00eddla s sebou.<\/li>\n
  2. Vyhledejte si zdrav\u00e9 restaurace a dovoz v okol\u00ed <\/b>– nen\u00ed t\u0159eba se striktn\u011b dr\u017eet pouze vlastn\u00edch krabi\u010dek, pokud zkr\u00e1tka nest\u00edh\u00e1te, zajd\u011bte si na ob\u011bd nebo si jej nechte dov\u00e9zt<\/a>. Zam\u011b\u0159te se p\u0159itom na podniky, kter\u00e9 j\u00eddlo p\u0159ipravuj\u00ed z \u010derstv\u00fdch surovin a jejich denn\u00ed menu je pestr\u00e9.<\/li>\n
  3. Za\u010dn\u011bte s pravidelnost\u00ed<\/b> – Ur\u010dete si jeden den v t\u00fddnu, kdy si nakoup\u00edte v\u0161e pot\u0159ebn\u00e9 na t\u00fdden, pokud mo\u017enost v dob\u011b po j\u00eddle, nebudete tak nakupovat hladov\u00ed, ale vyberete jen to, co doopravdy pot\u0159ebujete. Z\u00e1kladem je tak\u00e9 nenakupovat sladkosti a nezdrav\u00e9 potraviny dom\u016f. Kdy\u017e takov\u00e9 v\u011bci doma m\u00edt nebudete, nen\u00ed tak t\u011b\u017ek\u00e9 jim odol\u00e1vat.<\/li>\n<\/ol>\n

    5. Nem\u011bjte v\u00fd\u010ditky<\/h2>\n

    J\u00edst zdrav\u011b rozhodn\u011b neznamen\u00e1 j\u00edst asketicky. Netrestejte se proto hladovkou za to, kdy\u017e si d\u00e1te jednou za \u010das n\u011bco sladk\u00e9ho ke k\u00e1v\u011b, naopak si to \u0159\u00e1dn\u011b u\u017eijte<\/b>. Ud\u011blejte si v l\u00e9t\u011b ovocn\u00fd kol\u00e1\u010d nebo b\u00e1bovku a nau\u010dte se naopak pracovat s celozrnnou moukou a men\u0161\u00edm mno\u017estv\u00edm cukru a tuku v receptech.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Evropsk\u00fd ide\u00e1l kr\u00e1sy z\u016fst\u00e1v\u00e1 u\u017e n\u011bkolik dek\u00e1d st\u00e1le stejn\u00fd – \u0161t\u00edhl\u00e1 postava s vyv\u00e1\u017een\u00fdmi proporcemi. Doby vychrtl\u00fdch modelek na \u017eivotu nebezpe\u010dn\u00fdch diet\u00e1ch jsou na\u0161t\u011bst\u00ed m\u00edrn\u011b na \u00fastupu, b\u00fdt huben\u00fd a\u2026<\/p>\n","protected":false},"author":5,"featured_media":368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[1],"tags":[69,68,142],"acf":[],"yoast_head":"5 tip\u016f, jak se nau\u010dit j\u00edst zdrav\u011b – foodora.cz<\/title>\n<meta name=\"description\" content=\"Zdrav\u00e1 strava je z\u00e1kladem pro to, abyste se c\u00edtili fyzicky i psychicky dob\u0159e \ud83e\udd38. 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