{"id":580,"date":"2016-03-11T15:20:02","date_gmt":"2016-03-11T14:20:02","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2016\/03\/11\/vitarianstvi-neboli-raw-food-stravovani\/"},"modified":"2025-03-14T14:21:09","modified_gmt":"2025-03-14T13:21:09","slug":"vitarianstvi-neboli-raw-food-stravovani","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/vitarianstvi-neboli-raw-food-stravovani\/","title":{"rendered":"Vitari\u00e1nstv\u00ed neboli „raw food“ stravov\u00e1n\u00ed"},"content":{"rendered":"

Co je vitari\u00e1nstv\u00ed<\/span>, raw<\/span> food \u010di \u017eiv\u00e1 strava? Jak\u00fdmi proncipy se \u0159\u00edd\u00ed a jak\u00e9 jsou v\u00fdhody a rizika s n\u00edm spojen\u00e1?<\/span><\/span>\"14<\/span><\/span><\/p>\n

vitari\u00e1nstv\u00ed<\/span> pat\u0159\u00ed mezi takzvan\u00e9 alternativn\u00ed v\u00fd\u017eivov\u00e9 sm\u011bry. Tento sm\u011br se u n\u00e1s v posledn\u00edch letech do\u010dkal velk\u00e9 popularity. Hlavn\u00ed z\u00e1sadou vitari\u00e1nstv\u00ed<\/span> je konzumovat ve\u0161ker\u00e9 potraviny v syrov\u00e9m stavu, tedy bez tepeln\u00e9 nebo chemick\u00e9 \u00fapravy.<\/p>\n

Vitari\u00e1ni takov\u00e9 potraviny ozna\u010duj\u00ed jako „\u017eivou stravu“ nebo „raw<\/span>“ a pova\u017euj\u00ed je za jedin\u00e9, z nich\u017e lze \u010derpat energii a \u017eiviny pro zachov\u00e1n\u00ed zdrav\u00ed nebo dokonce l\u00e9\u010den\u00ed nemoc\u00ed v\u010detn\u011b t\u0159eba rakoviny. Jak je to ale s vitari\u00e1nstv\u00edm doopravdy?\u00a0<\/p>\n

Skladba vitari\u00e1nsk\u00e9ho j\u00eddeln\u00ed\u010dku a zp\u016fsoby \u00fapravy potravin
<\/strong><\/span>
Zachov\u00e1n\u00ed syrov\u00e9ho stavu potravin nen\u00ed u vitari\u00e1n\u016f jedin\u00fdm pravidlem, i kdy\u017e je pro tento sm\u011br charakteristick\u00fd. vitari\u00e1nstv\u00ed<\/span> m\u016f\u017eeme rozd\u011blit do n\u011bkolika podskupin – existuj\u00ed vitari\u00e1n\u0161t\u00ed vegani (s konzumac\u00ed pouze rostlinn\u00e9 stravy), vitari\u00e1n\u0161t\u00ed vegetari\u00e1ni (konzumuj\u00ed i tepeln\u011b neupraven\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky a vejce) nebo i vitari\u00e1ni, kte\u0159\u00ed jed\u00ed ve\u0161ker\u00e9 potraviny v\u010detn\u011b masa. vitari\u00e1nstv\u00ed<\/span> s konzumac\u00ed p\u0159ev\u00e1\u017en\u011b syrov\u00e9ho masa je typick\u00fd zp\u016fsob stravov\u00e1n\u00ed nap\u0159\u00edklad u p\u016fvodn\u00edch Inuit\u016f (nespr\u00e1vn\u011b ozna\u010dovan\u00fdch jako Eskym\u00e1ci).
<\/span>Jednotn\u00ed jsou naopak vitari\u00e1ni v p\u0159ijateln\u00fdch \u00faprav\u00e1ch stravy – povoleny jsou pouze mechanick\u00e9 zp\u016fsoby zpracov\u00e1n\u00ed potravin (kr\u00e1jen\u00ed, strouh\u00e1n\u00ed, mixov\u00e1n\u00ed), d\u00e1le kl\u00ed\u010den\u00ed (u semen, obilovin a lu\u0161t\u011bnin) a velmi \u0161etrn\u00e9 su\u0161en\u00ed p\u0159i teplot\u011b d<\/span>o 42 <\/span>o<\/span><\/sup>C.
<\/span>U n\u00e1s nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed je sm\u011br vitari\u00e1nsk\u00e9ho veganstv\u00ed – j\u00eddeln\u00ed\u010dek se skl\u00e1d\u00e1 pouze z rostlinn\u00fdch potravin – ovoce, zeleniny, lu\u0161t\u011bnin, semen, o\u0159ech\u016f, rostlinn\u00fdch olej\u016f<\/span>, obilovin, bylinek, kv\u011btin, tak\u00e9 z plevel\u016f a dal\u0161\u00edch voln\u011b rostouc\u00edch rostlin. Tito vitari\u00e1ni tedy nekonzumuj\u00ed maso, ryby, vejce, ml\u00e9ko, med ani jin\u00e9 potraviny \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu v\u010detn\u011b \u017eivo\u010di\u0161n\u00fdch potravin\u00e1\u0159sk\u00fdch barviv (nap\u0159\u00edklad ko\u0161enila, karm\u00edn). Obvykle tak\u00e9 nepou\u017e\u00edvaj\u00ed \u017e\u00e1dn\u00e9 v\u00fdrobky z k\u016f\u017ee a jin\u00fdch \u010d\u00e1st\u00ed \u017eivo\u010dich\u016f. <\/span><\/span><\/p>\n


V\u00fdhody vitari\u00e1nsk\u00e9ho j\u00eddeln\u00ed\u010dku
<\/strong><\/span>
Z\u00e1kladem stravy vitari\u00e1n\u016f jsou \u010derstv\u00e9 ovoce a zelenina – nechyb\u00ed jim tedy obvykle vitamin C, betakaroteny, drasl\u00edk, vl\u00e1knina, kyselina listov\u00e1, <\/span>antioxidanty<\/span>. raw<\/span> j\u00eddeln\u00ed\u010dek obsahuje v\u011bt\u0161inou i vy\u0161\u0161\u00ed objem tekutin ne\u017e b\u011b\u017en\u00e1 strava. Vitari\u00e1ni s denn\u00edm p\u0159\u00edjmem alespo\u0148 60 g semen nebo o\u0159ech\u016f a z\u00e1rove\u0148 alespo\u0148 2 l\u017ei\u010dek kvalitn\u00edch olej\u016f<\/span> maj\u00ed tak\u00e9 dostatek nenasycen\u00fdch mastn\u00fdch kyselin<\/span> \u0159ady n-6. P\u0159i spr\u00e1vn\u00e9m v\u00fdb\u011bru semen a olej\u016f<\/span> (ln\u011bn\u00e9, konopn\u00e9, chia sem\u00ednko, \u0159epkov\u00fd olej) lze pokr\u00fdt i pot\u0159ebu nenasycen\u00fdch mastn\u00fdch kyselin<\/span> \u0159ady n-3. P\u0159i denn\u00ed konzumaci alespo\u0148 150 g sm\u011bsi kl\u00ed\u010den\u00fdch lu\u0161t\u011bnin mohou z\u00edskat vitari\u00e1ni dostatek vitam\u00ednu B<\/span>1<\/span><\/sub>, B<\/span>2<\/span><\/sub> a B<\/span>6<\/span><\/sub>.
<\/span>\u0160etrn\u00e9 su\u0161en\u00ed zachov\u00e1v\u00e1 ovoci a zelenin\u011b vy\u0161\u0161\u00ed obsah vitam\u00edn\u016f a antioxidant\u016f<\/span>. U nepra\u017een\u00fdch o\u0159ech\u016f, semen a za studena lisovan\u00fdch olej\u016f<\/span> se tak\u00e9 uchov\u00e1v\u00e1 vy\u0161\u0161\u00ed obsah vitam\u00edn\u016f a nedoch\u00e1z\u00ed k ne\u017e\u00e1douc\u00ed p\u0159em\u011bn\u011b nenasycen\u00fdch mastn\u00fdch kyselin<\/span> na trans-mastn\u00e9 kyseliny<\/span>.
<\/span>Vitari\u00e1nsk\u00e9 pokrmy mohou b\u00fdt velmi kvalitn\u00edm zpest\u0159en\u00edm b\u011b\u017en\u00e9ho j\u00eddeln\u00ed\u010dku – za pozornost stoj\u00ed nap\u0159\u00edklad vitari\u00e1nsk\u00e9 dezerty ze semen, o\u0159ech\u016f, \u0161etrn\u011b su\u0161en\u00e9ho ovoce, d\u00e1le pomaz\u00e1nky s obsahem zeleniny a kl\u00ed\u010den\u00fdch lu\u0161t\u011bnin, samoz\u0159ejm\u011b tak\u00e9 pestr\u00e9 sal\u00e1ty a zaj\u00edmav\u00e9 jsou i za studena p\u0159ipravovan\u00e9 pol\u00e9vky. <\/span><\/span><\/p>\n


Rizika \u017eiv\u00e9 stravy – chyb\u011bj\u00edc\u00ed \u017eiviny a p\u0159ehnan\u00e1 o\u010dek\u00e1v\u00e1n\u00ed
<\/strong><\/span>
U v\u0161ech zp\u016fsob\u016f stravov\u00e1n\u00ed plat\u00ed, \u017ee \u010d\u00edm v\u00edce potravin je z j\u00eddeln\u00ed\u010dku vylou\u010deno, t\u00edm obt\u00ed\u017en\u011bj\u0161\u00ed je pokr\u00fdt v\u0161echny n\u00e1roky t\u011bla na p\u0159\u00edsun \u017eivin. Vzhledem k tomu, \u017ee vitari\u00e1nsk\u00fd j\u00eddeln\u00ed\u010dek m\u00e1 hodn\u011b omezen\u00fd sortiment, nelze ho sestavit tak, aby byl plnohodnotn\u00fd<\/strong> – d\u00edky vylou\u010den\u00ed v\u0161ech \u017eivo\u010di\u0161n\u00fdch potravin j\u00edm nap\u0159\u00edklad nelze zajistit dostatek vitam\u00ednu B<\/span>12<\/span><\/sub> a vitam\u00ednu D – ty mus\u00ed vitari\u00e1ni p\u0159ijmout ve form\u011b dopl\u0148k\u016f stravy nebo obohacen\u00fdch potravin. Tak\u00e9 p\u0159\u00edsun j\u00f3du<\/span> je u \u017eiv\u00e9 stravy nutn\u00e9 zajistit konzumac\u00ed obohacen\u00fdch potravin (v\u010detn\u011b kuchy\u0148sk\u00e9 soli). N\u00e1ro\u010dn\u00e9 je i pokryt\u00ed pot\u0159eby b\u00edlkovin, v\u00e1pn\u00edku, ho\u0159\u010d\u00edku, zinku \u010di \u017eeleza – tyto \u017eiviny m\u016f\u017ee do jist\u00e9 m\u00edry vitari\u00e1n\u016fm zajistit denn\u00ed konzumace v\u011bt\u0161\u00edho mno\u017estv\u00ed kl\u00ed\u010den\u00fdch lu\u0161t\u011bnin a obilovin a semen a o\u0159ech\u016f, ne v\u0161ak dostate\u010dn\u011b. V\u011bt\u0161ina vitari\u00e1n\u016f m\u00e1 ale mno\u017estv\u00ed t\u011bchto potravin v j\u00eddeln\u00ed\u010dku nedostate\u010dn\u00e9 kv\u016fli finan\u010dn\u00ed nebo \u010dasov\u00e9 n\u00e1ro\u010dnosti na p\u0159\u00edpravu. Z dal\u0161\u00edch \u017eivin, kter\u00e9 vitari\u00e1n\u016fm \u010dasto chyb\u00ed, m\u016f\u017eeme uv\u00e9st nap\u0159\u00edklad selen nebo nenasycen\u00e9 tuky \u0159ady n-3.<\/span><\/span><\/p>\n

U obdob\u00ed se zv\u00fd\u0161enou pot\u0159ebou \u017eivin, jak\u00fdmi jsou t\u011bhotenstv\u00ed, kojen\u00ed, r\u016fst, zv\u00fd\u0161en\u00e1 fyzick\u00e1 aktivita nebo onemocn\u011bn\u00ed je samotn\u00e1 \u017eiv\u00e1 strava bez dopln\u011bn\u00ed v\u00fd\u0161e uveden\u00fdch \u017eivin zcela nevhodn\u00e1. Tvrzen\u00ed o l\u00e9\u010debn\u00fdch \u00fa\u010dinc\u00edch \u017eiv\u00e9 stravy nap\u0159\u00edklad na n\u00e1dorov\u00e1 onemocn\u011bn\u00ed jsou nejen v\u011bdecky neopodstatn\u011bn\u00e1, ale p\u0159\u00edmo nebezpe\u010dn\u00e1, proto\u017ee zvy\u0161uj\u00ed u t\u011bchto nemocn\u00fdch riziko rozvoje podv\u00fd\u017eivy a t\u00edm zhor\u0161en\u00ed vyhl\u00eddek na \u00fasp\u011b\u0161nou l\u00e9\u010dbu.<\/span><\/p>\n


Inspirace z vitari\u00e1nsk\u00e9 kuchyn\u011b:<\/strong><\/span><\/p>\n


raw<\/span> jable\u010dn\u00fd kol\u00e1\u010d (6-8 porc\u00ed)
<\/i><\/strong><\/span>SUROVINY:
<\/span><\/i><\/span>2<\/i><\/span> \u0161\u00e1lky raw<\/span> vla\u0161sk\u00fdch o\u0159ech\u016f, 1 a p\u016fl \u0161\u00e1lku strouhan\u00e9ho raw<\/span> kokosu, 1,5 \u0161\u00e1lek raw<\/span> su\u0161en\u00fdch datl\u00ed, raw<\/span> vanilkov\u00fd lusk, \u0161petka soli, 2 l\u017ei\u010dky sko\u0159ice, p\u016fl l\u017ei\u010dky mlet\u00e9ho raw<\/span> z\u00e1zvoru, 5 raw<\/span> h\u0159eb\u00ed\u010dk\u016f, 4 velk\u00e1 jablka, 2 l\u017e\u00edce chia sem\u00ednek.<\/span>
<\/span><\/span>POSTUP:
<\/i><\/span>1) t\u011bsto: <\/span>V mix\u00e9ru umixujeme dohladka 1 \u0161\u00e1lek vla\u0161sk\u00fdch o\u0159ech\u016f, kokos, \u0161\u00e1lek datl\u00ed, \u0161petku soli, l\u017ei\u010dku mlet\u00e9 sko\u0159ice, p\u016flku vydlaban\u00e9ho vanilkov\u00e9ho lusku, z\u00e1zvor a h\u0159eb\u00ed\u010dky. Vznikne soudr\u017en\u00e9 t\u011bsto, kter\u00fdm vylo\u017e\u00edme asi 25 cm \u0161irokou m\u00edsu – pevn\u011b uma\u010dk\u00e1me, vylo\u017e\u00edme i strany.
<\/span>2) n\u00e1pl\u0148: <\/span> V mix\u00e9ru nahrubo nastrouh\u00e1me 2 a p\u016fl jablka (chutn\u00e1 je i kombinace jablka a bor\u016fvek, malin nebo lesn\u00edch jahod), sm\u00edch\u00e1me s druhou l\u017ei\u010dku sko\u0159ice, chia sem\u00ednky, druhou polovinou vnit\u0159ku vanilkov\u00e9ho lusku. Napln\u00edme t\u011bstem vylo\u017eenou misku.
<\/span><\/span>3) posyp:<\/span> Zbyl\u00e1 jablka nakr\u00e1j\u00edme na tenk\u00e1 kole\u010dka. Poklademe jimi povrch kol\u00e1\u010de. P\u016fl \u0161\u00e1lku datl\u00ed rozmixujeme s druh\u00fdm \u0161\u00e1lkem vla\u0161sk\u00fdch o\u0159ech\u016f na hrubo a posypeme kol\u00e1\u010d. Nech\u00e1me alepso\u0148 hodinu odle\u017eet, aby se vrstvy propojily.<\/span><\/p>\n

\u00a0<\/span>\u00a0<\/p>\n

\u00a0<\/p>\n

Pou\u017eit\u00e1 literatura:
<\/span><\/strong>H\u00fd\u017eov\u00e1, A.: \u0160kola \u017eiv\u00e9 stravy – vitari\u00e1nstv\u00ed<\/span> jako cesta, 1. vyd\u00e1n\u00ed, 2013, Agama, 216 s., ISBN: 978-80-260-5325-5
<\/span>Jaro\u0161\u00edkov\u00e1, B.: Va\u0159\u00edme z p\u0159\u00edrody, 1. vyd\u00e1n\u00ed, 2003, Eminent, 224 s., ISBN 978-80-7281-459-6
<\/span>Neumannov\u00e1, E.: Adamova dieta – Vitari\u00e1nsk\u00e9 recepty od Evy, 1. vyd\u00e1n\u00ed, 2013, Pr\u00e1h, 138 s., ISBN: 978-80-7252-426-6 <\/span><\/em><\/span><\/p>\n

\u00a0<\/p>\n

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