{"id":595,"date":"2015-04-13T12:10:06","date_gmt":"2015-04-13T10:10:06","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2015\/04\/13\/bez-energie-to-nejde\/"},"modified":"2025-03-14T14:21:09","modified_gmt":"2025-03-14T13:21:09","slug":"bez-energie-to-nejde","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/bez-energie-to-nejde\/","title":{"rendered":"Bez energie to nejde"},"content":{"rendered":"<p><span style=\"color: #003399\">Kolik energiedenn\u011b pot\u0159ebujeme, odkud ji z\u00edsk\u00e1v\u00e1me, kolik j\u00ed vyd\u00e1v\u00e1me a \u010d\u00edm jsou tyto pochody ovlivn\u011bny.<\/span><\/p>\n<p><strong><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/viscojis.cz\/teens-files\/obrazky\/Ziviny_voda\/vaha.jpg\" alt=\"vaha\" width=\"107\" height=\"72\" style=\"float: left\" \/><\/strong><\/p>\n<p>Potrava je zdrojem \u017eivin, kter\u00e9 n\u00e1\u0161 organizmus dok\u00e1\u017ee zpracovat a p\u0159em\u011bnit na energii nutnou pro jeho \u010dinnost. Proces p\u0159em\u011bny \u017eivin na energii se naz\u00fdv\u00e1 l\u00e1tkov\u00e1 p\u0159em\u011bna neboli metabolizmus. Energii dod\u00e1vaj\u00ed t\u011blu zejm\u00e9na tuky (lipidy) a <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span>. B\u00edlkoviny (proteiny) jsou na pokryt\u00ed pot\u0159eb energie vyu\u017eity jen v\u00fdjime\u010dn\u011b.<\/p>\n<p>&nbsp;<\/p>\n<p>Energii vyjad\u0159ujeme v kilojoulech (kJ) nebo v kilokalori\u00edch (kcal).<\/p>\n<p><strong>1 kcal = 4,2 kJ. <\/strong><\/p>\n<p>Z jednoho gramu tuku z\u00edsk\u00e1 na\u0161e t\u011blo asi 38 kJ, z jednoho gramu b\u00edlkovin \u010di <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span> asi 17 kJ.<\/p>\n<p><strong><span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> jsou rychl\u00fdm zdrojem energie<\/strong> pro t\u011blo, nebo\u0165 rychle p\u0159ech\u00e1zej\u00ed ze st\u0159eva do krve v&nbsp;podob\u011b gluk\u00f3zy. Mal\u00e9 z\u00e1soby <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span> jsou ulo\u017eeny v j\u00e1trech a ve svalech jako glykogen. P\u0159ebytek <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span> se p\u0159em\u011b\u0148uje na tuk a je ukl\u00e1d\u00e1n ve form\u011b tukov\u00fdch z\u00e1sob, u \u017een nej\u010dast\u011bji na stehnech a h\u00fd\u017ed\u00edch a u mu\u017e\u016f v oblasti b\u0159icha a hrudi.<\/p>\n<p><strong>Tuky slou\u017e\u00ed jako dlouhodob\u00e1 z\u00e1sob\u00e1rna energie<\/strong> a obsahuj\u00ed dvakr\u00e1t v\u00edce energie ne\u017e <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> a b\u00edlkoviny.<\/p>\n<p><strong>B\u00edlkoviny slou\u017e\u00ed zejm\u00e9na jako stavebn\u00ed materi\u00e1l<\/strong> (nap\u0159. pro stavbu a obnovu tk\u00e1n\u00ed). Jako zdroj energie jsou vyu\u017eity pouze v p\u0159\u00edpad\u011b hladov\u011bn\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Energie vydan\u00e1 = energie p\u0159ijat\u00e1<\/strong><\/p>\n<p>Mno\u017estv\u00ed energie, kterou p\u0159ijmeme ve strav\u011b, se m\u00e1 rovnat mno\u017estv\u00ed energie, kterou na\u0161e t\u011blo pot\u0159ebuje, aby byla zachov\u00e1na st\u00e1l\u00e1 t\u011blesn\u00e1 hmotnost. To plat\u00ed pro osoby, kter\u00e9 maj\u00ed optim\u00e1ln\u00ed t\u011blesnou hmotnost. Lid\u00e9 s podv\u00e1hou pot\u0159ebuj\u00ed p\u0159ij\u00edmat v\u00edce energie, ne\u017e kolik j\u00ed vyd\u00e1vaj\u00ed, a to tak dlouho, dokud nedos\u00e1hnou optim\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti. Osoby s nadv\u00e1hou mus\u00ed naopak p\u0159ij\u00edmat m\u00e9n\u011b energie a v\u00edce vyd\u00e1vat pro dosa\u017een\u00ed optim\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti.<\/p>\n<p>Na\u0161e t\u011blo vyd\u00e1v\u00e1 energii na z\u00e1kladn\u00ed t\u011blesn\u00e9 pochody (nap\u0159. funkce org\u00e1n\u016f), na zpracov\u00e1n\u00ed potravy a na fyzickou aktivitu. Nejv\u011bt\u0161\u00ed \u010d\u00e1st energie je vyu\u017eita pr\u00e1v\u011b na z\u00e1kladn\u00ed t\u011blesn\u00e9 pochody neboli <strong>baz\u00e1ln\u00ed metabolizmus<\/strong>, a to 60 \u2013 70 %. V\u00fd\u0161e baz\u00e1ln\u00edho metabolizmu z\u00e1vis\u00ed na pohlav\u00ed, v\u011bku, v\u00fd\u0161ce, hmotnosti a t\u011blesn\u00e9 struktu\u0159e. \u017deny maj\u00ed pomalej\u0161\u00ed baz\u00e1ln\u00ed metabolizmus ne\u017e mu\u017ei, proto\u017ee v \u017eensk\u00e9m t\u011ble je p\u0159irozen\u011b v\u00edce tukov\u00e9 tk\u00e1n\u011b ne\u017e v mu\u017esk\u00e9m. B\u011bhem d\u011btstv\u00ed a dosp\u00edv\u00e1n\u00ed je rychlost baz\u00e1ln\u00edho metabolizmu nejvy\u0161\u0161\u00ed, s postupuj\u00edc\u00edm v\u011bkem se sni\u017euje. V\u00fddej energie ovliv\u0148uje tak\u00e9 mno\u017estv\u00ed svalov\u00e9 hmoty \u2013 \u010d\u00edm v\u00edce sval\u016f m\u00e1me, t\u00edm v\u00edce energie spot\u0159ebov\u00e1v\u00e1me, a to i kdy\u017e jsme v klidu.<\/p>\n<p>Dal\u0161\u00ed \u010d\u00e1st energie vyd\u00e1v\u00e1me na <strong>zpracov\u00e1n\u00ed potravy<\/strong>, a to asi 10 % celkov\u00e9 energie. Tato energie je pou\u017eita na tr\u00e1ven\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin.<\/p>\n<p>Zbylou energii pot\u0159ebujeme na svalovou pr\u00e1ci \u2013 na<strong> pohyb<\/strong>. Mno\u017estv\u00ed energie sp\u00e1len\u00e9 p\u0159i pohybov\u00e9 aktivit\u011b je velmi individu\u00e1ln\u00ed a z\u00e1vis\u00ed na \u010dinnostech a aktivit\u00e1ch, kter\u00e9 b\u011bhem dne prov\u00e1d\u00edme.<\/p>\n<p>Podle n\u00e1sleduj\u00edc\u00ed tabulky si m\u016f\u017eete orienta\u010dn\u011b spo\u010d\u00edtat svou denn\u00ed pot\u0159ebu energie:<\/p>\n<p>&nbsp;<\/p>\n<table border=\"1\" style=\"width: 621px;height: 390px;background-color: #ffffff;border: thin solid #10100f\" cellspacing=\"1\" cellpadding=\"10\">\n<caption>&nbsp;<\/caption>\n<tbody>\n<tr>\n<td><span><strong><em>V\u011bk \/ M\u00edra pohybov\u00e9 aktivity<\/em><\/strong><\/span><\/td>\n<td><span><strong><em>n\u00edzk\u00e1 pohybov\u00e1 aktivita (kJ\/kg)<\/em><\/strong><\/span><\/td>\n<td><span><strong><em>st\u0159edn\u00ed pohybov\u00e1 aktivita (kJ\/kg)<\/em><\/strong><\/span><\/td>\n<td><span><strong><em>vysok\u00e1 pohybov\u00e1 aktivita (kJ\/kg)&nbsp;&nbsp;<\/em><\/strong><\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>D\u00edvky 10 \u2013 12 let<\/em><\/span><\/td>\n<td><span>205&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>230&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>260<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>D\u00edvky 13 \u2013 14 let<\/em><\/span><\/td>\n<td><span>170&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>200&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>220<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>D\u00edvky 15 \u2013 18 let<\/em><\/span><\/td>\n<td><span>150&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>180&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>230<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>\u017deny&nbsp; 19&nbsp; \u2013&nbsp; 50 let<\/em><\/span><\/td>\n<td><span>140&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>165&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>210-215<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>Chlapci 10 \u2013 12 let<\/em><\/span><\/td>\n<td><span>235&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>270&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>300<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>Chlapci 13 \u2013 14 let<\/em><\/span><\/td>\n<td><span>210&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>230&nbsp;&nbsp;<\/span><\/td>\n<td><span>265<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>Chlapci 15 \u2013 18 let<\/em><\/span><\/td>\n<td><span>165&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>195&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>250<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>Mu\u017ei 19 \u2013 50 let<\/em><\/span><\/td>\n<td><span>145&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>165-170&nbsp;&nbsp;<\/span><\/td>\n<td><span>220-225<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>Osoby 51 \u2013 64 let<\/em><\/span><\/td>\n<td><span>135&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>145&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>200<\/span><\/td>\n<\/tr>\n<tr>\n<td><span><em>Osoby nad 65 let<\/em><\/span><\/td>\n<td><span>125&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>135-140&nbsp;&nbsp;&nbsp;<\/span><\/td>\n<td><span>190<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<span style=\"color: #ffffff\"><em><\/em><\/span><span><em>(upraveno podle Referen\u010dn\u00ed hodnoty pro p\u0159\u00edjem \u017eivin, Praha 2011)<\/em><\/span><\/p>\n<p><span><em>Uveden\u00e9 hodnoty plat\u00ed pro osoby s&nbsp;doporu\u010denou t\u011blesnou hmotnost\u00ed. U osob s&nbsp;podv\u00e1hou \u010di nadv\u00e1hou je t\u0159eba hodnoty upravit. St\u0159edn\u00ed pohybov\u00e1 aktivita = 3 0 \u2013 60 min, 4 \u2013 5x t\u00fddn\u011b. Pokud je Va\u0161e fyzick\u00e1 aktivita ni\u017e\u0161\u00ed, plat\u00ed pro V\u00e1s hodnoty pro n\u00edzkou pohybovou aktivitu, pokud je vy\u0161\u0161\u00ed, plat\u00ed pro V\u00e1s hodnoty uveden\u00e9 pro vysokou pohybovou aktivitu.<\/em><\/span><\/p>\n<p><span><\/span><br \/><strong>Rizikov\u00fd pro na\u0161e zdrav\u00ed je jak nadm\u011brn\u00fd, tak i nedostate\u010dn\u00fd p\u0159\u00edjem energie!<\/strong><\/p>\n<p>P\u0159i nadm\u011brn\u00e9m p\u0159\u00edjmu energie vznik\u00e1 nadv\u00e1ha a\u017e obezita, p\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu se hmotnost sni\u017euje, v extr\u00e9mn\u00edch p\u0159\u00edpadech m\u016f\u017ee doj\u00edt k t\u011b\u017ek\u00e9 podv\u00fd\u017eiv\u011b. V na\u0161\u00ed zemi hroz\u00ed riziko podv\u00fd\u017eivy zejm\u00e9na star\u00fdm lidem, ale tak\u00e9 mlad\u00fdm d\u00edvk\u00e1m (nap\u0159. ment\u00e1ln\u00ed anorexie) nebo osob\u00e1m, kter\u00e9 dodr\u017euj\u00ed extr\u00e9mn\u00ed diety.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span><em>Pou\u017eit\u00e1 literatura:<\/em><\/span><\/strong><\/p>\n<p><span><em>Referen\u010dn\u00ed hodnoty pro p\u0159\u00edjem \u017eivin. Spole\u010dnost pro v\u00fd\u017eivu, Praha 2011.<\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><\/strong><\/p>\n<p><strong><span><\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span><em><\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips235','Sacharidy\u00a0 jsou d\u016fle\u017eit\u00fd zdroj energie pro na\u0161e du\u0161evn\u00ed i fyzick\u00e9 aktivity. Jsou obsa\u017eeny nap\u0159\u00edklad v brambor\u00e1ch, r\u00fd\u017ei, t\u011bstovin\u00e1ch, pe\u010divu, ale tak\u00e9 ve sladk\u00fdch pokrmech, n\u00e1poj\u00edch apod.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips235','Sacharidy\u00a0 jsou d\u016fle\u017eit\u00fd zdroj energie pro na\u0161e du\u0161evn\u00ed i fyzick\u00e9 aktivity. Jsou obsa\u017eeny nap\u0159\u00edklad v brambor\u00e1ch, r\u00fd\u017ei, t\u011bstovin\u00e1ch, pe\u010divu, ale tak\u00e9 ve sladk\u00fdch pokrmech, n\u00e1poj\u00edch apod.'); <\/script>","protected":false},"excerpt":{"rendered":"<p>Kolik energiedenn\u011b pot\u0159ebujeme, odkud ji z\u00edsk\u00e1v\u00e1me, kolik j\u00ed vyd\u00e1v\u00e1me a \u010d\u00edm jsou tyto pochody ovlivn\u011bny.<\/p>\n<p>Potrava je zdrojem \u017eivin, kter\u00e9 n\u00e1\u0161 organizmus dok\u00e1\u017ee zpracovat a p\u0159em\u011bnit na energii nutnou pro jeho \u010dinnost. Proces p\u0159em\u011bny \u017eivin na energii se naz\u00fdv\u00e1 l\u00e1tkov\u00e1 p\u0159em\u011bna neboli metabolizmus. Energii dod\u00e1vaj\u00ed t\u011blu zejm\u00e9na tuky (lipidy) a sacharidy. B\u00edlkoviny (proteiny) jsou na pokryt\u00ed pot\u0159eb energie vyu\u017eity jen v\u00fdjime\u010dn\u011b.<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"class_list":["post-595","post","type-post","status-publish","format-standard","hentry","category-energie-ve-strave"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/595","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/comments?post=595"}],"version-history":[{"count":2,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/595\/revisions"}],"predecessor-version":[{"id":1655,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/595\/revisions\/1655"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=595"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=595"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=595"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}