{"id":563,"date":"2017-04-03T15:55:06","date_gmt":"2017-04-03T13:55:06","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2017\/04\/03\/spravna-vyziva-deti-skolniho-veku-a-adolescentu-5\/"},"modified":"2025-03-14T14:21:08","modified_gmt":"2025-03-14T13:21:08","slug":"spravna-vyziva-deti-skolniho-veku-a-adolescentu-5","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/spravna-vyziva-deti-skolniho-veku-a-adolescentu-5\/","title":{"rendered":"Spr\u00e1vn\u00e1 v\u00fd\u017eiva d\u011bt\u00ed \u0161koln\u00edho v\u011bku a adolescent\u016f"},"content":{"rendered":"

\"\"O tom, jak se m\u011bn\u00ed v\u00fd\u017eivov\u00e9 n\u00e1roky mezi 6.\u201319. rokem, o zdrav\u00e9 v\u00fd\u017eiv\u011b a spr\u00e1vn\u00e9m stravovac\u00edm re\u017eimu \u0161kol\u00e1k\u016f. <\/span><\/p>\n

Obdob\u00ed \u0161koln\u00ed doch\u00e1zky je dlouh\u00e9 a na\u0161e t\u011blo b\u011bhem n\u011bj prod\u011bl\u00e1 velk\u00e9 zm\u011bny. S t\u00edm souvis\u00ed i velk\u00e9 zm\u011bny n\u00e1rok\u016f t\u011bla na p\u0159\u00edjem energie i jednotliv\u00fdch \u017eivin.<\/p>\n

 <\/p>\n

Pot\u0159eba b\u00edlkovin<\/a> na kilogram hmotnosti je ji\u017e stejn\u00e1 jako u dosp\u011bl\u00fdch, b\u00edlkoviny by m\u011bly pokr\u00fdvat asi 15 % celkov\u00e9ho p\u0159\u00edjmu energie. Pot\u0159eba sacharid\u016f<\/span><\/a> i tuk\u016f<\/a> je o n\u011bco vy\u0161\u0161\u00ed ne\u017e u dosp\u011bl\u00fdch, sacharidy<\/span> by m\u011bly pokr\u00fdt asi 55-60 % celkov\u00e9 denn\u00ed energie, tuky 30 \u2013 35 %.<\/p>\n

 
Jak m\u00e1 vypadat spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek \u0161kol\u00e1ka?<\/strong> <\/p>\n

J\u00eddeln\u00ed\u010dek \u0161koln\u00edch d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch m\u00e1 b\u00fdt co nejpest\u0159ej\u0161\u00ed a m\u011bl by obsahovat alespo\u0148 5 porc\u00ed ovoce a zeleniny denn\u011b \u2013 proto\u017ee jsme ka\u017ed\u00fd jinak velk\u00fd, velikost jedn\u00e9 porce m\u016f\u017eeme odhadnout podle velikosti sv\u00e9 p\u011bsti nebo dlan\u011b. V j\u00eddeln\u00ed\u010dku bychom m\u011bli m\u00edt dostatek obilovin, do 10 let st\u0159\u00edd\u00e1me celozrnn\u00e9 obiloviny s vysoce vym\u00edlan\u00fdmi<\/span><\/span>  (\u010d\u00edm je d\u00edt\u011b star\u0161\u00ed, t\u00edm v\u011bt\u0161\u00ed pod\u00edl maj\u00ed m\u00edt v j\u00eddeln\u00ed\u010dku celozrnn\u00e9 obiloviny). Od 10 let u\u017e up\u0159ednost\u0148ujeme celozrnn\u00e9 obiloviny a v\u00fdrobky z nich.  Do j\u00eddeln\u00ed\u010dku \u0161kol\u00e1ka d\u00e1le denn\u011b pat\u0159\u00ed ml\u00e9ko nebo ml\u00e9\u010dn\u00e9 v\u00fdrobky, libov\u00e9 maso, ryby, lu\u0161t\u011bniny a kvalitn\u00ed rostlinn\u00e9 oleje, nezapom\u00edn\u00e1me za\u0159adit ani vejce, sem\u00ednka a o\u0159echy. Omezit je pot\u0159eba sladkosti, sladk\u00e9 n\u00e1poje, sma\u017een\u00e9 a solen\u00e9 potraviny, uzeniny a tu\u010dn\u00e9 potraviny. Vegetari\u00e1nsk\u00e1 strava<\/a>, pokud je spr\u00e1vn\u011b slo\u017een\u00e1, m\u016f\u017ee b\u00fdt plnohodnotnou alternativou ke sm\u00ed\u0161en\u00e9 strav\u011b. V\u00edce informac\u00ed o spr\u00e1vn\u00e9m slo\u017een\u00ed j\u00eddeln\u00ed\u010dku n\u00e1ctilet\u00fdch se do\u010dtete zde<\/a>. U d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch s v\u00fdraznou pohybovou aktivitou, nap\u0159\u00edklad u v\u00fdkonnostn\u00edch sportovc\u016f, je nutn\u00e9 j\u00eddeln\u00ed\u010dek p\u0159izp\u016fsobit druhu pohybu i stupni z\u00e1t\u011b\u017ee. O j\u00eddeln\u00ed\u010dku mlad\u00fdch sportovc\u016f se v\u00edce do\u010dtete zde<\/a><\/p>\n

Tabulka1<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n
<\/span><\/p>\n

V\u011bk<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

N\u00edzk\u00e1 t\u011blesn\u00e1 aktivita (kcal\/kg)<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

St\u0159edn\u00ed t\u011blesn\u00e1 aktivita (kcal\/kg)<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

Intenzivn\u00ed t\u011blesn\u00e1 aktivita (kcal\/kg)<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

Chlapci<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

D\u00edvky<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

Chlapci<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

D\u00edvky<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

Chlapci<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

D\u00edvky<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

4-6 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

74<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

70<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

82<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

78<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

*<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

*<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

7-9 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

66<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

60<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

75<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

68<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

83<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

76<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

10-12 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

56<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

49<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

64<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

55<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

71<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

62<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

13-14 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

50<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

41<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

56<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

47<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

63<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

52<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

15-18 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

39<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

36<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

46<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

43<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

60<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

55<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

19-24 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

35<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

33<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

41<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

40<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

54<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

51<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*M\u011b\u0159en\u00ed chyb\u00ed
Upraveno dle: Referen\u010dn\u00ed hodnoty pro p\u0159\u00edjem \u017eivin. Spole\u010dost pro v\u00fd\u017eivu, Praha 2011<\/em><\/p>\n

Tabulka 2 <\/strong>
<\/span><\/p>\n\n\n\n\n\n\n\n\n\n
<\/span><\/p>\n

V\u011bk<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

B\u00edlkoviny (g\/kg\/den)<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

Tuky (% CEP*)<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

sacharidy<\/span> (% CEP*)<\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

4-6 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

0,9<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

30-35<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

sacharidy<\/span> pokr\u00fdvaj\u00ed v\u00edce ne\u017e 50 % celkov\u00e9 pot\u0159eby energie, dopl\u0148uj\u00ed energetick\u00fd p\u0159\u00edjem do 100 % podle pot\u0159eby tuk\u016f a b\u00edlkovin.<\/span><\/span><\/i><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

7-9 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

0,9<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

30-35<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

10-12 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

0,9<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

30-35<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

13-14 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

0,9<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

30-35<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

15-18 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

0,9 chlapci \/ 0,8 d\u00edvky<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

30**<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n

<\/span><\/p>\n

19-24 let<\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

0,8<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n

 <\/span><\/p>\n

30**<\/span><\/span><\/strong><\/p>\n

<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*CEP = celkov\u00fd energetick\u00fd p\u0159\u00edjem
** Osoby se zv\u00fd\u0161enou pot\u0159ebou energie mohou pot\u0159ebovat vy\u0161\u0161\u00ed procentu\u00e1ln\u00ed pod\u00edl tuk\u016f
Upraveno dle: Referen\u010dn\u00ed hodnoty pro p\u0159\u00edjem \u017eivin. Spole\u010dost pro v\u00fd\u017eivu, Praha 2011<\/em><\/p>\n

Nezapom\u00ednejte dostate\u010dn\u011b p\u00edt!<\/strong> <\/p>\n

Pot\u0159eba tekutin na kilogram t\u011blesn\u00e9 hmotnosti zvolna s v\u011bkem kles\u00e1 na \u00farove\u0148 dosp\u011bl\u00fdch (tabulka 3), zejm\u00e9na u mlad\u0161\u00edch \u0161kol\u00e1k\u016f je ale st\u00e1le pot\u0159eba v\u011bnovat pitn\u00e9mu re\u017eimu pozornost, proto\u017ee si m\u00e9n\u011b uv\u011bdomuj\u00ed pocit \u017e\u00edzn\u011b. Z\u00e1kladem pitn\u00e9ho re\u017eimu je neslazen\u00e1 pitn\u00e1 voda<\/strong>, kterou m\u016f\u017eeme dopl\u0148ovat dal\u0161\u00edmi nedoslazovan\u00fdmi n\u00e1poji: <\/p>\n