{"id":2604,"date":"2024-03-13T12:32:44","date_gmt":"2024-03-13T11:32:44","guid":{"rendered":"https:\/\/lunter.com\/zelenina-ku-kazdemu-jedlu-vas-dostane-do-formy\/"},"modified":"2025-04-23T18:06:34","modified_gmt":"2025-04-23T16:06:34","slug":"zelenina-ku-kazdemu-jedlu-vas-dostane-do-formy","status":"publish","type":"post","link":"https:\/\/lunter.com\/cz\/zelenina-ku-kazdemu-jedlu-vas-dostane-do-formy\/","title":{"rendered":"Zelenina ke ka\u017ed\u00e9mu j\u00eddlu v\u00e1s dostane do formy"},"content":{"rendered":"

Rozhodli jste se zm\u011bnit sv\u016fj j\u00eddeln\u00ed\u010dek? Gratulujeme! A\u0165 u\u017e pot\u0159ebujete povzbudit imunitu, zhubnout p\u00e1r kil nebo byste cht\u011bli p\u0159istupovat ke sv\u00e9mu stravov\u00e1n\u00ed zodpov\u011bdn\u011bji, m\u00e1me pro v\u00e1s n\u011bkolik tip\u016f, jak to ud\u011blat spr\u00e1vn\u011b a zejm\u00e9na bezbolestn\u011b. J\u00edst zdrav\u011b a z\u00e1rove\u0148 chutn\u011b je snaz\u0161\u00ed, ne\u017e si mysl\u00edte! Potvrdil to i zn\u00e1m\u00fd gastroenterolog MUDr. Peter Min\u00e1rik.<\/strong><\/p>\n

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P\u016eL KILA DENN\u011a<\/strong><\/p>\n

P\u0159ibli\u017en\u011b tolik by m\u011bl pr\u016fm\u011brn\u00fd dosp\u011bl\u00fd \u010dlov\u011bk zkonzumovat ovoce a zeleniny za jeden den, nejl\u00e9pe v podob\u011b p\u011bti men\u0161\u00edch porc\u00ed. Ve skute\u010dnosti toto zdrav\u00e9 pravidlo dodr\u017e\u00ed pouze 5\u00a0% Slov\u00e1k\u016f. Pro\u010d? Hlavn\u00edm d\u016fvodem b\u00fdv\u00e1 nedostatek \u010dasu, a to nejen na p\u0159\u00edpravu zdrav\u00e9ho ob\u010derstven\u00ed, ale i na samotn\u00fd n\u00e1kup. Je\u0161t\u011b z\u00e1va\u017en\u011bj\u0161\u00edm probl\u00e9mem jsou nespr\u00e1vn\u00e9 stravovac\u00ed n\u00e1vyky \u2013 nam\u00edsto \u010derstv\u00e9ho jablka se mlsaj\u00ed sladkosti a zeleninu mnoz\u00ed vid\u011bli naposledy p\u0159ed t\u00fddnem v pol\u00e9vce. Faktem z\u016fst\u00e1v\u00e1, \u017ee strava chud\u00e1 na ovoce a zeleninu vede k r\u016fzn\u00fdm zdravotn\u00edm probl\u00e9m\u016fm, jako jsou kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, rakovina nebo obezita.<\/strong><\/p>\n

\u0158e\u0161en\u00ed v\u016fbec nen\u00ed slo\u017eit\u00e9. Sta\u010d\u00ed, kdy\u017e ke ka\u017ed\u00e9mu j\u00eddlu p\u0159id\u00e1te porci \u010derstv\u00e9 zeleniny.<\/strong> K\u00a0rann\u00edm vaj\u00ed\u010dk\u016fm nakr\u00e1jejte papriku s raj\u010daty, na ob\u011bd si p\u0159iprav\u00edte m\u00edchan\u00fd sal\u00e1t. Ve\u010der m\u016f\u017eete hodit na p\u00e1nev trochu ko\u0159enov\u00e9 zeleniny a hrst h\u0159\u00edbk\u016f, p\u0159idat ko\u0159en\u00ed a perfektn\u00ed p\u0159\u00edloha je hotov\u00e1. Mimochodem, nakr\u00e1jenou mrkev, okurku nebo jablko si zvl\u00e1dnete pohodln\u011b vz\u00edt s sebou do \u0161koly i do pr\u00e1ce a doplnit jimi b\u011b\u017enou sva\u010dinu \u010di p\u0159esn\u00edd\u00e1vku. U\u017e po n\u011bkolika dnech uvid\u00edte, jak\u00fd z\u00e1zrak ud\u011bl\u00e1 denn\u00ed d\u00e1vka \u010derstv\u00e9 zeleniny a ovoce s va\u0161\u00edm tr\u00e1ven\u00edm a jak \u00fa\u010dinn\u011b dok\u00e1\u017ee zahnat vl\u010d\u00ed hlad i chu\u0165 na sladk\u00e9.<\/p>\n

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NEJEZTE M\u00c9N\u011a, JEZTE L\u00c9PE<\/strong><\/p>\n

Pokud se chcete zbavit nadbyte\u010dn\u00fdch kilogram\u016f, nen\u00ed hor\u0161\u00edho rozhodnut\u00ed, ne\u017e hladov\u011bt.<\/strong> Sv\u00e9 t\u011blo dost\u00e1v\u00e1te do stresu a p\u0159ipravujete je o cenn\u00e9 \u017eiviny a miner\u00e1ly. Nav\u00edc, tento stav nen\u00ed udr\u017eiteln\u00fd dlouhodob\u011b a vy se nakonec dostanete op\u011bt na za\u010d\u00e1tek. P\u0159edejd\u011bte tr\u00e1pen\u00ed a\u00a0zbyte\u010dn\u00e9 frustraci malou \u00fapravou slo\u017een\u00ed stravy, kterou si b\u011b\u017en\u011b p\u0159ipravujete. Odborn\u00edci tuto metodu naz\u00fdvaj\u00ed tak\u00e9 \u201espr\u00e1vn\u011b pod\u011blen\u00fd tal\u00ed\u0159\u201c.<\/strong><\/p>\n

Polovinu tal\u00ed\u0159e by m\u011bla tvo\u0159it m\u00edchan\u00e1 zelenina, \u010dtvrtinu celozrnn\u00e1 obilnina nebo jin\u00e1 \u0161krobov\u00e1 p\u0159\u00edloha s obsahem vl\u00e1kniny a dal\u0161\u00ed \u010dtvrtina se p\u0159enech\u00e1 \u201elibov\u00e9\u201c b\u00edlkovin\u011b, tj. \u017eivo\u010di\u0161n\u00fdm nebo rostlinn\u00fdm potravin\u00e1m, kter\u00e9 jsou bohat\u00e9 na proteiny a chud\u00e9 na tuk a\u00a0energii. Dobrou volbou jsou pomaz\u00e1nky ze s\u00f3je a tofu, kter\u00e9 zastupuj\u00ed zdrav\u00e9 proteiny s\u00a0n\u00edzk\u00fdm obsahem tuku.<\/strong> Rostlinn\u00e1 strava je bohat\u00fdm zdrojem vl\u00e1kniny, vitamin\u016f, miner\u00e1ln\u00edch l\u00e1tek a fytonutrient\u016f, kter\u00e9 t\u011blu poskytuj\u00ed p\u0159irozenou prevenci proti z\u00e1va\u017en\u00fdm onemocn\u011bn\u00edm. Rostlinn\u00e9 potraviny by obecn\u011b m\u011bly tvo\u0159it a\u017e dv\u011b t\u0159etiny v\u0161eho, co sn\u00edte.<\/p>\n

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MAL\u00c9 KROKY K\u00a0VELK\u00ddM ZM\u011aN\u00c1M<\/strong><\/p>\n

Jedno z nej\u00fa\u010dinn\u011bj\u0161\u00edch opat\u0159en\u00ed v\u016f\u010di nespr\u00e1vn\u00fdm stravovac\u00edm n\u00e1vyk\u016fm je zam\u011bnit nep\u0159\u00edli\u0161 zdrav\u00e9 potraviny, na kter\u00e9 jste b\u011b\u017en\u011b zvykl\u00ed, za jejich snadn\u011bj\u0161\u00ed verze.<\/strong> V praxi to znamen\u00e1, \u017ee nemus\u00edte h\u00e1zet \u201ep\u0159es palubu\u201c v\u0161echna sv\u00e1 obl\u00edben\u00e1 j\u00eddla, ale zkuste je doplnit o v\u00fd\u017eivn\u011bj\u0161\u00ed slo\u017eku. B\u00edlou r\u00fd\u017ei m\u016f\u017eete nahradit hn\u011bdou, divokou nebo basmati r\u00fd\u017e\u00ed, klasick\u00e9 t\u011bstoviny zase celozrnn\u00fdmi. Objevte m\u00e9n\u011b tradi\u010dn\u00ed p\u0159\u00edlohy, jako je nap\u0159\u00edklad bulgur, kuskus \u010di quinoa, a vyzkou\u0161ejte, jak chutn\u00e1 zelenina spolu s humusem nebo \u010dist\u011b rostlinn\u00fdmi pomaz\u00e1nkami.<\/p>\n

Dal\u0161\u00ed \u00fa\u010dinnou pom\u016fckou, jak dr\u017eet sv\u00e9 chut\u011b pod kontrolou, je p\u0159idat v\u0161ude, kde je to jen trochu mo\u017en\u00e9, bylinky, ko\u0159en\u00ed, houby, o\u0159echy a sem\u00ednka.<\/strong> Va\u0161e j\u00eddlo tak p\u0159irozen\u00fdm zp\u016fsobem o\u017eije a okouzl\u00ed v\u00e1s l\u00e1kav\u00fdmi v\u016fn\u011bmi. V neposledn\u00ed \u0159ad\u011b zkuste up\u0159ednostnit p\u0159\u00edpravu j\u00eddla na p\u00e1\u0159e a du\u0161en\u00edm p\u0159ed sma\u017een\u00edm \u010di pe\u010den\u00edm v troub\u011b. Nemus\u00edte ka\u017ed\u00fd den trvat na tepl\u00e9 ve\u010de\u0159i \u2013 \u010d\u00edm \u010derstv\u011bj\u0161\u00ed bude va\u0161e j\u00eddlo, o to v\u00edce se pot\u011b\u0161\u00ed va\u0161e tr\u00e1ven\u00ed i\u00a0imunita.<\/p>\n

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N\u00c1\u0160 TIP<\/b><\/span><\/p>\n

V\u011bd\u011bli jste, \u017ee p\u0159edsevzet\u00ed l\u00e9pe se stravovat nej\u010dast\u011bji sel\u017ee u sn\u00eddan\u011b, probl\u00e9mov\u00e9 jsou tak\u00e9 p\u0159esn\u00edd\u00e1vky a sva\u010diny? V\u011bt\u0161inou je toti\u017e vynech\u00e1te nebo v \u010dasov\u00e9m stresu s\u00e1hnete po \u010demsi, co va\u0161i snahu o zdrav\u011bj\u0161\u00ed \u201ej\u00e1\u201c zcela zma\u0159\u00ed. Proto krom\u011b d\u00e1vky zeleniny nebo ovoce m\u011bjte po ruce v\u017edy n\u011bco chutn\u00e9ho a zdrav\u00e9ho, co v\u00e1s zasyt\u00ed. Vyzkou\u0161ejte nap\u0159\u00edklad stoprocentn\u00ed rostlinn\u00e9 pomaz\u00e1nky \u2013 kombinovat je m\u016f\u017eete se sal\u00e1tem, pe\u010den\u00fdmi bramborami, zeleninou v podob\u011b dipu nebo je jen tak nat\u0159ete na \u010derstv\u00fd kv\u00e1skov\u00fd chl\u00e9b.<\/strong> Proto\u017ee zdrav\u00e1 strava v\u016fbec nemus\u00ed b\u00fdt slo\u017eit\u00e1.<\/p>\n","protected":false},"excerpt":{"rendered":"

Rozhodli ste sa zmeni\u0165 svoj jed\u00e1lni\u010dek? Gratulujeme! \u010ci u\u017e potrebujete povzbudi\u0165 imunitu, schudn\u00fa\u0165 p\u00e1r k\u00edl alebo by ste chceli pristupova\u0165 k\u00a0svojmu stravovaniu zodpovednej\u0161ie, m\u00e1me pre v\u00e1s nieko\u013eko tipov, ako to urobi\u0165 spr\u00e1vne a\u00a0najm\u00e4 bezbolestne. Jes\u0165 zdravo a\u00a0z\u00e1rove\u0148 chutne je \u013eah\u0161ie, ne\u017e si mysl\u00edte!<\/p>\n","protected":false},"author":1,"featured_media":2418,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[257],"tags":[],"class_list":["post-2604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/posts\/2604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/comments?post=2604"}],"version-history":[{"count":2,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/posts\/2604\/revisions"}],"predecessor-version":[{"id":3314,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/posts\/2604\/revisions\/3314"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/media\/2418"}],"wp:attachment":[{"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/media?parent=2604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/categories?post=2604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lunter.com\/cz\/wp-json\/wp\/v2\/tags?post=2604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}