{"id":609,"date":"2013-11-26T08:45:27","date_gmt":"2013-11-26T07:45:27","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2013\/11\/26\/zdravy-talir-pro-nactilete\/"},"modified":"2025-02-07T15:11:33","modified_gmt":"2025-02-07T14:11:33","slug":"zdravy-talir-pro-nactilete","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/zdravy-talir-pro-nactilete\/","title":{"rendered":"Zdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9"},"content":{"rendered":"<p><span style=\"color: #003399\">Zdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9 \u2013 modern\u00ed, srozumiteln\u00fd a snadno zapamatovateln\u00fd pr\u016fvodce sv\u011btem v\u00fd\u017eivov\u00fdch doporu\u010den\u00ed.<\/span><\/p>\n<p>Zdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9 je pom\u016fcka k sestaven\u00ed zdrav\u00e9ho j\u00eddeln\u00ed\u010dku \u0161kol\u00e1k\u016f a dosp\u00edvaj\u00edc\u00edch a tak\u00e9 pro u\u010ditele jako n\u00e1zorn\u00fd n\u00e1stroj ve v\u00fduce o zdrav\u00e9m stravov\u00e1n\u00ed. Vych\u00e1z\u00ed z americk\u00fdch model\u016f potravinov\u00fdch tal\u00ed\u0159\u016f (MyPlate, Healthy Eating Plate).<\/p>\n<p>Tal\u00ed<a href=\"https:\/\/viscojis.cz\/teens-files\/Stahni_si\/Zdrav%20tal%20viscojis.cz.jpg\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" style=\"float: left\" src=\"https:\/\/viscojis.cz\/teens-files\/Stahni_si\/Zdrav%20tal%20viscojis.cz%20maly.jpg\" alt=\"Zdrav tal viscojis.cz maly\" width=\"211\" height=\"158\" \/><\/a>\u0159 je ur\u010den pro v\u011bkovou kategorii 11-18 let s 30 minutovou denn\u00ed pohybovou aktivitou nad r\u00e1mec b\u011b\u017en\u00fdch \u010dinnost\u00ed. N\u00e1zorn\u011b ukazuje, kter\u00e9 skupiny potravin maj\u00ed b\u00fdt v j\u00eddeln\u00ed\u010dku zastoupeny a v jak\u00e9m pom\u011bru. Sou\u010dasn\u011b zam\u011b\u0159uje na\u0161i pozornost na vhodn\u00fd v\u00fdb\u011br potravin a n\u00e1poj\u016f z ka\u017ed\u00e9 skupiny.<\/p>\n<p>Velikosti porc\u00ed a jejich mno\u017estv\u00ed jsou upraven\u00e9 podle nejnov\u011bj\u0161\u00edch doporu\u010den\u00ed v MyPlate.<\/p>\n<p>\u0160kol\u00e1ci a dosp\u00edvaj\u00edc\u00ed s vy\u0161\u0161\u00ed pohybovou aktivitou budou pot\u0159ebovat v\u00edce porc\u00ed, ne\u017e je uvedeno. N\u011bkter\u00e9 porce jsou vyj\u00e1d\u0159eny pomoc\u00ed hrnk\u016f, 1 hrnek = cca 250 ml. Pokud je u doporu\u010den\u00e9 d\u00e1vky uvedeno rozmez\u00ed, plat\u00ed ni\u017e\u0161\u00ed \u010d\u00edslo pro v\u011bk 11-13 let a vy\u0161\u0161\u00ed pro v\u011bk 14-18 let.<\/p>\n<p><strong>St\u00e1hn\u011bte si:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/viscojis.cz\/teens-files\/Stahni_si\/Zdravy_talir_viscojis_oprav.cz.jpg\" target=\"_blank\" rel=\"noopener noreferrer\">Zdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9 barevn\u00fd s potravinami<\/a><\/li>\n<li><a href=\"https:\/\/viscojis.cz\/teens-files\/Stahni_si\/Zdrav%20tal%20viscojis.cz%20CB.jpg\" target=\"_blank\" rel=\"noopener noreferrer\">Zdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9 \u010dernob\u00edl\u00fd bez potravin<\/a> (pro v\u00fduku ve \u0161kol\u00e1ch)<\/li>\n<li>Zdrav\u00fd tal\u00ed\u0159 &#8211; <a href=\"https:\/\/viscojis.cz\/teens-files\/Stahni_si\/Zdrav%20tal%20pro%20nctilet%20letek%201.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">let\u00e1\u010dek 1<\/a>, <a href=\"https:\/\/viscojis.cz\/teens-files\/Stahni_si\/Zdrav%20tal%20pro%20nctilet%20letek%202.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">let\u00e1\u010dek 2<\/a><\/li>\n<\/ul>\n<p><strong>Sou\u010d\u00e1st\u00ed tal\u00ed\u0159e jsou n\u00e1sleduj\u00edc\u00ed skupiny potravin:<\/strong><\/p>\n<p><strong>OVOCE<\/strong><\/p>\n<p><strong>Doporu\u010den\u00e1 d\u00e1vka:<\/strong> 2 porce denn\u011b.<\/p>\n<p><em>Jedna porce = 1 hrnek \u010derstv\u00e9ho kr\u00e1jen\u00e9ho ovoce, 1 hrnek 100 % ovocn\u00e9 \u0161\u0165\u00e1vy, \u00bd hrnku su\u0161en\u00e9ho ovoce, 1 mal\u00e9 jablko, 1 velk\u00fd ban\u00e1n, 1 st\u0159edn\u00ed grapefruit, 1 pomeran\u010d, cca 8 velk\u00fdch jahod, 30 hroznov\u00fdch kuli\u010dek, 3 v\u011bt\u0161\u00ed \u0161vestky.<\/em><\/p>\n<p><strong>Doporu\u010den\u00ed<\/strong>: J\u00edme ovoce v\u0161ech druh\u016f a barev, up\u0159ednost\u0148ujeme \u010derstv\u00e9 ovoce p\u0159ed ovocn\u00fdmi \u0161\u0165\u00e1vami, kter\u00e9 mohou nap\u0159. po\u0161kodit zubn\u00ed sklovinu. P\u0159ednost d\u00e1v\u00e1me ovoci p\u011bstovan\u00e9mu u n\u00e1s. Ovocn\u00e9 v\u00fdrobky s vysok\u00fdm obsahem cukru (marmel\u00e1da, d\u017eem, kompot, \u2026) do t\u00e9to skupiny nepat\u0159\u00ed.<\/p>\n<p>V\u00edce se o ovoci do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/45\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o nejzn\u00e1m\u011bj\u0161\u00edch druz\u00edch tuzemsk\u00e9ho ovoce <a href=\"https:\/\/viscojis.cz\/teens\/78\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o exotick\u00fdch druz\u00edch ovoce <a href=\"https:\/\/viscojis.cz\/teens\/57\/\">zde<\/a> a <a href=\"https:\/\/viscojis.cz\/teens\/111\/\">zde<\/a>, o rozd\u00edlech mezi ovocn\u00fdmi \u0161\u0165\u00e1vami a nektary <a href=\"https:\/\/viscojis.cz\/teens\/46\/\">zde<\/a>.<\/p>\n<p><strong>ZELENINA<\/strong><\/p>\n<p><strong>Doporu\u010den\u00e1 d\u00e1vka<\/strong>: 2-3 porce denn\u011b.<\/p>\n<p><em>Jedna porce = 1 hrnek syrov\u00e9 nebo va\u0159en\u00e9 zeleniny, 1 hrnek 100 % zeleninov\u00e9 \u0161\u0165\u00e1vy, 2 hrnky syrov\u00e9 listov\u00e9 zeleniny (nap\u0159. sal\u00e1t), 2 st\u0159edn\u00ed mrkve, 12 \u201ebaby\u201c karotek, 1 velk\u00e9 raj\u010de, 1 velk\u00e1 paprika, 1 kuku\u0159i\u010dn\u00fd klas.<\/em><\/p>\n<p><strong>Doporu\u010den\u00ed<\/strong>: J\u00edme r\u016fzn\u00e9 druhy zeleniny \u2013 listovou, ko\u0161\u0165\u00e1lovou, plodovou, ko\u0159enovou, cibulovou a nezral\u00e9 luskoviny (zelen\u00fd hr\u00e1\u0161ek, fazolov\u00e9 lusky). \u010cerstv\u00e9 zeleninov\u00e9 sal\u00e1ty m\u016f\u017eeme ochutit p\u0159\u00eddavkem kvalitn\u00edho olivov\u00e9ho oleje, nejl\u00e9pe <span class='tooltipsall tooltipsincontent classtoolTips65'>lisovan\u00e9ho za studena<\/span>. V tepeln\u00e9 \u00faprav\u011b d\u00e1v\u00e1me p\u0159ednost zelenin\u011b va\u0159en\u00e9 v p\u00e1\u0159e a du\u0161en\u00e9, sma\u017een\u00ed omezujeme. Lu\u0161t\u011bniny a brambory do t\u00e9to skupiny nepat\u0159\u00ed.<\/p>\n<p>V\u00edce se o zelenin\u011b do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/47\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o nejobl\u00edben\u011bj\u0161\u00edch druz\u00edch zeleniny <a href=\"https:\/\/viscojis.cz\/teens\/105\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a> a o exotick\u00fdch druz\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/68\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>.<\/p>\n<p><strong>BILOVINY A BRAMBORY<\/strong><\/p>\n<p><strong>Doporu\u010den\u00e1 d\u00e1vka<\/strong>: d\u00edvky 5-6 porc\u00ed, chlapci 6-8 porc\u00ed denn\u011b.<\/p>\n<p><em>Jedna porce = 1 men\u0161\u00ed kraj\u00edc chleba, 1 rohl\u00edk, \u00bd hrnku va\u0159en\u00fdch cere\u00e1li\u00ed (nap\u0159. ovesn\u00fdch vlo\u010dek, r\u00fd\u017ee, t\u011bstovin, bulguru), \u2153 hrnku such\u00fdch cere\u00e1li\u00ed, 3 hrnky popcornu, 1 men\u0161\u00ed tortilla, 1 hrnek kuku\u0159i\u010dn\u00fdch lup\u00ednk\u016f, 1 st\u0159edn\u011b velk\u00fd pe\u010den\u00fd nebo va\u0159en\u00fd brambor.<\/em><\/p>\n<p>Pozn.: potraviny v t\u00e9to skupin\u011b spojuje vy\u0161\u0161\u00ed obsah \u0161krob\u016f (<span class='tooltipsall tooltipsincontent classtoolTips235'>sacharid\u016f<\/span>).<\/p>\n<p><strong>Doporu\u010den\u00ed<\/strong>: P\u0159ednostn\u011b vyb\u00edr\u00e1me celozrnn\u00e9 druhy obilovin a v\u00fdrobk\u016f z nich, jako jsou celozrnn\u00e9 pe\u010divo, ovesn\u00e9 vlo\u010dky, r\u00fd\u017ee natural (hn\u011bd\u00e1), bulgur. V\u00fdrobky z b\u00edl\u00e9 mouky, mezi kter\u00e9 pat\u0159\u00ed nap\u0159\u00edklad b\u00edl\u00fd rohl\u00edk, b\u011b\u017en\u00fd konzumn\u00ed chl\u00e9b, knedl\u00edky, <span class='tooltipsall tooltipsincontent classtoolTips224'>pufovan\u00e9<\/span> obiloviny (nap\u0159. kuku\u0159i\u010dn\u00e9 lup\u00ednky \u010di obiln\u00e9 kuli\u010dky) a sladk\u00e9 pe\u010divo co nejv\u00edce omezujeme. Omezen\u00ed se t\u00fdk\u00e1 i b\u00edl\u00e9 loupan\u00e9 r\u00fd\u017ee.<\/p>\n<p>Brambory pat\u0159\u00ed sice mezi ko\u0159enovou zeleninu, ale pro vysok\u00fd obsah \u0161krob\u016f (a t\u00edm i energie) jsou na tal\u00ed\u0159i v jedn\u00e9 skupin\u011b s obilovinami. Ke konzumaci jsou vhodn\u00e9 zejm\u00e9na brambory va\u0159en\u00e9 v p\u00e1\u0159e nebo ve vod\u011b. Sma\u017een\u00e9 bramborov\u00e9 v\u00fdrobky (hranolky, lup\u00ednky, krokety) nejsou pro na\u0161e zdrav\u00ed vhodn\u00e9, obsahuj\u00ed velk\u00e9 mno\u017estv\u00ed tuku a \u0161kodliv\u00fdch l\u00e1tek vznikl\u00fdch p\u0159i sma\u017een\u00ed. Brambory je vhodn\u00e9 st\u0159\u00eddat s jin\u00fdmi p\u0159\u00edlohami, nap\u0159. s r\u00fd\u017e\u00ed \u010di t\u011bstovinami, a to nejl\u00e9pe v celozrnn\u00e9 podob\u011b \u2013 r\u00fd\u017ee natural, celozrnn\u00e9 t\u011bstoviny.<\/p>\n<p>V\u00edce se o obilovin\u00e1ch do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/40\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, pro\u010d d\u00e1vat p\u0159ednost celozrnn\u00fdm v\u00fdrobk\u016fm <a href=\"https:\/\/viscojis.cz\/teens\/41\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, jak pozn\u00e1me celozrnn\u00e9 pe\u010divo <a href=\"https:\/\/viscojis.cz\/teens\/42\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o r\u00fd\u017ei <a href=\"https:\/\/viscojis.cz\/teens\/43\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o j\u00e1hlech a pohance <a href=\"https:\/\/viscojis.cz\/teens\/167\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o brambor\u00e1ch <a href=\"https:\/\/viscojis.cz\/teens\/74\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>. O glykemick\u00e9m indexu se v\u00edce dozv\u00edte <a href=\"https:\/\/viscojis.cz\/teens\/90\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a> a o rafinovan\u00fdch sacharidech <a href=\"https:\/\/viscojis.cz\/teens\/rafinovane-cukry\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>.<\/p>\n<p><strong>MASO, ML\u00c9KO, VEJCE, LU\u0160T\u011aNINY A O\u0158ECHY<\/strong><\/p>\n<p><strong>Doporu\u010den\u00e1 d\u00e1vka<\/strong>: d\u00edvky 7 porc\u00ed (z toho 3 ml\u00e9\u010dn\u00e9), chlapci 7-8 porc\u00ed (z toho 3 ml\u00e9\u010dn\u00e9) denn\u011b.<\/p>\n<p><em>Jedna porce = 30 g va\u0159en\u00e9ho masa (hov\u011bz\u00ed, vep\u0159ov\u00e9, dr\u016fbe\u017e\u00ed, ryb\u00ed), \u00bc hrnku va\u0159en\u00fdch lu\u0161t\u011bnin, 1 vejce, 3 \u017eloutky, 15 g o\u0159ech\u016f nebo sem\u00ednek (= nap\u0159. 12 mandl\u00ed, 24 pist\u00e1ci\u00ed, 7 p\u016flek vla\u0161sk\u00fdch o\u0159ech\u016f), 60 g tofu, 2 pol\u00e9vkov\u00e9 l\u017e\u00edce humusu, 1 hrnek ml\u00e9ka, 220 ml jogurtu, 40 g tvrd\u00e9ho s\u00fdra (nap\u0159. <span class='tooltipsall tooltipsincontent classtoolTips238'>Parmaz\u00e1n<\/span>, \u010dedar), 1\/3 hrnku strouhan\u00e9ho s\u00fdra, 2 hrnky s\u00fdru typu Cottage. Nap\u0159. \u00bd va\u0159en\u00e9ho ku\u0159ec\u00edho prsa \u010di 1 mal\u00fd hamburger = 3 porce, 3 vaje\u010dn\u00e9 b\u00edlky = 2 porce.<\/em><\/p>\n<p>Pozn.: tuto r\u016fznorodou skupinu potravin spojuje vy\u0161\u0161\u00ed obsah b\u00edlkovin.<\/p>\n<p><strong>Doporu\u010den\u00ed<\/strong>: Jednotliv\u00e9 porce masa, vajec, lu\u0161t\u011bnin a o\u0159ech\u016f\/sem\u00ednek si m\u016f\u017eeme ka\u017ed\u00fd den \u201enam\u00edchat\u201c podle vlastn\u00edho v\u00fdb\u011bru. Pozor! Neomezujeme n\u00e1\u0161 v\u00fdb\u011br pouze na maso, vejce a ml\u00e9ko. Konzumace lu\u0161t\u011bnin a o\u0159ech\u016f je pro zdrav\u00ed velmi prosp\u011b\u0161n\u00e1 &#8211; denn\u011b si dop\u0159ejme malou hrst o\u0159ech\u016f\/sem\u00ednek a ka\u017ed\u00fd t\u00fdden nejm\u00e9n\u011b 2 lu\u0161t\u011bninov\u00e1 j\u00eddla.<\/p>\n<p>Z masa d\u00e1v\u00e1me p\u0159ednost libov\u00fdm druh\u016fm, tu\u010dn\u00fdm se vyh\u00fdb\u00e1me. Uzeniny za\u0159azujeme opravdu jen v\u00fdjime\u010dn\u011b, a kdy\u017e u\u017e se na na\u0161em j\u00eddeln\u00ed\u010dku objev\u00ed, d\u00e1v\u00e1me p\u0159ednost t\u011bm kvalitn\u00edm s vysok\u00fdm pod\u00edlem masa. Dr\u016fbe\u017e\u00ed maso dopl\u0148ujeme libov\u00fdm telec\u00edm, jehn\u011b\u010d\u00edm \u010di mlad\u00fdm hov\u011bz\u00edm, kter\u00e9 obsahuje v\u00edce miner\u00e1ln\u00edch l\u00e1tek a vitamin\u016f.<\/p>\n<p>Ryby konzumujeme alespo\u0148 2x t\u00fddn\u011b, mo\u0159sk\u00e9 i sladkovodn\u00ed. Na rozd\u00edl od ostatn\u00edch druh\u016f mas vyb\u00edr\u00e1me nejen libov\u00e9, ale i tu\u010dn\u011bj\u0161\u00ed druhy (tu\u0148\u00e1k, losos, makrela).<\/p>\n<p>Z ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f vol\u00edme druhy s ni\u017e\u0161\u00edm obsahem tuku, vhodn\u00e9 jsou zejm\u00e9na zakysan\u00e9 v\u00fdrobky a kvalitn\u00ed tvrd\u00e9 s\u00fdry. Vyh\u00fdb\u00e1me se ml\u00e9\u010dn\u00fdm v\u00fdrobk\u016fm s p\u0159idan\u00fdmi cukry, omez\u00edme taven\u00e9 s\u00fdry.<\/p>\n<p>V\u00edce informac\u00ed se do\u010dtete o lu\u0161t\u011bnin\u00e1ch <a href=\"https:\/\/viscojis.cz\/teens\/118\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o s\u00f3ji <a href=\"https:\/\/viscojis.cz\/teens\/108\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o ryb\u00e1ch <a href=\"https:\/\/viscojis.cz\/teens\/123\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o o\u0159e\u0161\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/140\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o vejc\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/124\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o mase <a href=\"https:\/\/viscojis.cz\/teens\/170\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o ml\u00e9ce <a href=\"https:\/\/viscojis.cz\/teens\/49\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a> a kysan\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/107\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>.<\/p>\n<p><strong>VODA A N\u00c1POJE<\/strong><\/p>\n<p><strong>Doporu\u010den\u00e1 d\u00e1vka<\/strong>: Ka\u017ed\u00fd den bychom m\u011bli p\u0159ijmout tolik tekutin, kolik jsme vydali. Orienta\u010dn\u011b se m\u016f\u017eeme \u0159\u00eddit <a href=\"https:\/\/viscojis.cz\/teens\/15\/\" target=\"_blank\" rel=\"noopener noreferrer\">tabulkov\u00fdm doporu\u010den\u00edm<\/a> z Referen\u010dn\u00edch hodnot pro p\u0159\u00edjem \u017eivin vydan\u00fdch Spole\u010dnost\u00ed pro v\u00fd\u017eivu (2011).<\/p>\n<p><strong>Doporu\u010den\u00ed<\/strong>: Nejlep\u0161\u00edm n\u00e1pojem ke ka\u017edodenn\u00edmu pit\u00ed je pitn\u00e1 voda, neperliv\u00e1, bez sladidel a p\u0159\u00eddatn\u00fdch l\u00e1tek. Vhodn\u00e9 jsou tak\u00e9 neslazen\u00e9 ovocn\u00e9 a slab\u00e9 bylinn\u00e9 \u010daje, vodou \u0159ed\u011bn\u00e9 p\u0159\u00edrodn\u00ed 100 % ovocn\u00e9 a zeleninov\u00e9 \u0161\u0165\u00e1vy (na 1 d\u00edl \u0161\u0165\u00e1vy 2-3 d\u00edly vody). Ne\u0159ed\u011bn\u00e9 100% ovocn\u00e9 \u0161\u0165\u00e1vy nejsou vhodn\u00e9 ke ka\u017edodenn\u00edmu pit\u00ed. <span class='tooltipsall tooltipsincontent classtoolTips140'>ovocn\u00e9 nektary<\/span>, ovocn\u00e9 n\u00e1poje, limon\u00e1dy a jin\u00e9 slazen\u00e9 \u010di perliv\u00e9 n\u00e1poje opravdu pouze v\u00fdjime\u010dn\u011b.<br \/>\nN\u00e1poje s obsahem kofeinu (nap\u0159. kolov\u00e9 a energetick\u00e9 n\u00e1poje) a <span class='tooltipsall tooltipsincontent classtoolTips283'>alkoholu<\/span> do pitn\u00e9ho re\u017eimu \u0161kol\u00e1k\u016f a dosp\u00edvaj\u00edc\u00edch nepat\u0159\u00ed, <span class='tooltipsall tooltipsincontent classtoolTips283'>alkohol<\/span> ani <span class='tooltipsall tooltipsincontent classtoolTips296'>kofein<\/span> nejsou vhodn\u00e9 pro dosp\u00edvaj\u00edc\u00ed organismus.<\/p>\n<p>V\u00edce se o vhodn\u00fdch a nevhodn\u00fdch n\u00e1poj\u00edch do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/16\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o \u010daji <a href=\"https:\/\/viscojis.cz\/teens\/71\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o k\u00e1v\u011b a kofeinu <a href=\"https:\/\/viscojis.cz\/teens\/101\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o energetick\u00fdch n\u00e1poj\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/166\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a> a o alkoholick\u00fdch n\u00e1poj\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/142\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>.<\/p>\n<p><strong>OLEJE A TUKY<\/strong><\/p>\n<p>Oleje a tuky j\u00edme jako sou\u010d\u00e1st potravin nebo voln\u00e9. Oleje jsou p\u0159i pokojov\u00e9 teplot\u011b tekut\u00e9, tuky tuh\u00e9. Oleje jsou ve vy\u0161\u0161\u00edm mno\u017estv\u00ed obsa\u017eeny v ryb\u00e1ch, o\u0159e\u0161\u00edch, semenech, avok\u00e1du, oliv\u00e1ch, ara\u0161\u00eddech, s\u00f3ji. Tuky obsahuj\u00ed ve vy\u0161\u0161\u00edm mno\u017estv\u00ed tu\u010dn\u00e9 \u017eivo\u010di\u0161n\u00e9 potraviny (smetanov\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, tu\u010dn\u00e1 masa, uzeniny) a n\u011bkter\u00e9 rostlinn\u00e9 potraviny (kokos).<\/p>\n<p>Oleje a tuky tak\u00e9 p\u0159id\u00e1v\u00e1me do pokrm\u016f a do potravin b\u011bhem jejich zpracov\u00e1n\u00ed nebo je ma\u017eeme na pe\u010divo: rostlinn\u00e9 oleje, \u017eivo\u010di\u0161n\u00e9 m\u00e1slo, s\u00e1dlo, kokosov\u00fd a palmov\u00fd tuk, margar\u00edny.<\/p>\n<p><strong>Doporu\u010den\u00e1 d\u00e1vka:<\/strong> Pro oleje a tuky, kter\u00e9 jsou sou\u010d\u00e1st\u00ed potravin, se \u0159\u00edd\u00edme doporu\u010den\u00edm uveden\u00fdm v jednotliv\u00fdch skupin\u00e1ch. Rostlinn\u00e9 oleje je vhodn\u00e9 v mal\u00e9m mno\u017estv\u00ed p\u0159id\u00e1vat do hotov\u00fdch pokrm\u016f, nap\u0159\u00edklad do sal\u00e1t\u016f, voln\u00e9 \u017eivo\u010di\u0161n\u00e9 tuky, nap\u0159. m\u00e1slo \u010di s\u00e1dlo, omezujeme.<\/p>\n<p><strong>Doporu\u010den\u00ed<\/strong>: Rostlinn\u00e9 a ryb\u00ed oleje a maj\u00ed na na\u0161e zdrav\u00ed mnohem p\u0159\u00edzniv\u011bj\u0161\u00ed vliv ne\u017e tuky \u017eivo\u010di\u0161n\u00e9, proto jim d\u00e1v\u00e1me p\u0159ednost. Pou\u017e\u00edv\u00e1me kvalitn\u00ed rostlinn\u00e9 oleje, nejl\u00e9pe olivov\u00fd a \u0159epkov\u00fd, pro studenou kuchyni je vhodn\u00fd (extra) panensk\u00fd olej. \u017divo\u010di\u0161n\u00e9 tuky omezujeme, vyh\u00fdb\u00e1me se kokosov\u00e9mu a palmov\u00e9mu tuku, kter\u00e9 jsou \u010dasto pou\u017e\u00edv\u00e1ny ve zmrzlin\u00e1ch, sladkostech, pe\u010divu aj.<\/p>\n<p>V\u00edce se o rostlinn\u00fdch olej\u00edch a tuc\u00edch do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/153\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o \u017eivo\u010di\u0161n\u00fdch tuc\u00edch <a href=\"https:\/\/viscojis.cz\/teens\/139\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>, o tom, co si namazat na chleba <a href=\"https:\/\/viscojis.cz\/teens\/97\/\" target=\"_blank\" rel=\"noopener noreferrer\">zde<\/a>.<\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips65','Oleje lisovan\u00e9 za studena jsou tzv. \u201epanensk\u00e9\u201c oleje. V\u00a0angli\u010dtin\u011b se ozna\u010duj\u00ed jako \u201evirgin\u201c nebo \u201eextra virgin\u201c.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips140','Ovocn\u00e9 nektary jsou slazen\u00e9 ovocn\u00e9 \u0161\u0165\u00e1vy \u0159ed\u011bn\u00e9 vodou.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips224','Pufovan\u00e9 pe\u010divo se tak\u00e9 ozna\u010duje jako extrudovan\u00e9. Vznik\u00e1 tak, \u017ee zrna obilnin (nej\u010dast\u011bji p\u0161enice, r\u00fd\u017ee nebo kuku\u0159ice) jsou vystavena vysok\u00e9 teplot\u011b, rychle ztrat\u00ed vlhkost a nabobtnaj\u00ed (podobn\u011b vznik\u00e1 t\u0159eba pop corn). Pufovan\u00e9 pe\u010divo je velmi lehk\u00e9 a k\u0159ehk\u00e9, k\u00a0dost\u00e1n\u00ed jsou r\u016fzn\u00e9 ochucen\u00e9 i neochucen\u00e9 ty\u010dinky, \u201echlebov\u00e9\u201c pl\u00e1tky, su\u0161enky.'); <\/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><script type=\"text\/javascript\"> toolTips('.classtoolTips238','Prav\u00fd parmaz\u00e1n poch\u00e1z\u00ed z It\u00e1lie a m\u00e1 zrnitou strukturu a hladkou k\u016frku. Jmenuje se Parmigiano-Reggiano a zraje na d\u0159ev\u011bn\u00fdch polic\u00edch 1 a\u017e 3 roky.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips283','Chemick\u00fd n\u00e1zev je ethanol \u010di ethylalkohol. Lidov\u011b je to tot\u00e9\u017e co l\u00edh.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips283','Chemick\u00fd n\u00e1zev je ethanol \u010di ethylalkohol. Lidov\u011b je to tot\u00e9\u017e co l\u00edh.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips296','Kofein je povzbuzuj\u00edc\u00ed l\u00e1tka, kter\u00e1 pat\u0159\u00ed mezi alkaloidy. Citlivost na kofein nen\u00ed rozd\u00edln\u00e1 podle v\u011bku. Mezi jeho \u017e\u00e1douc\u00ed \u00fa\u010dinky pat\u0159\u00ed povzbuzen\u00ed centr\u00e1ln\u00edho nervov\u00e9ho syst\u00e9mu, odd\u00e1len\u00ed \u00fanavy, zbyst\u0159en\u00ed my\u0161len\u00ed a zlep\u0161en\u00ed koncentrace. P\u0159i dlouhodob\u00e9m p\u0159\u00edjmu kofeinu se ale jeho \u00fa\u010dinky sni\u017euj\u00ed, ke stejn\u00e9mu \u00fa\u010dinku je pot\u0159eba vy\u0161\u0161\u00ed d\u00e1vka. \u00da\u010dinek kofeinu z \u010daje m\u00e1 pomalej\u0161\u00ed n\u00e1stup ne\u017e z k\u00e1vy, trv\u00e1 ale d\u00e9le. Mezi ne\u017e\u00e1douc?? \u00fa\u010dinky pt\u0159\u00ed hlavn\u011b bolesti \u017ealudku, p\u00e1len\u00ed \u017e\u00e1hy a\u017e \u017ealude\u010dn\u00ed v\u0159edy, bu\u0161en\u00ed srdce a p\u0159\u00edli\u0161 velk\u00e9 zrychlen\u00ed srde\u010dn\u00ed \u010dinnosti, infarkt. Proto\u017ee p\u016fsob\u00ed mo\u010dopudn\u011b, m\u016f\u017ee podporovat rozvoj ledvinov\u00fdch poruch, proto se p\u0159i p\u0159\u00edjmu kofeinu doporu\u010duje p\u00edt v\u00edce tekutin. Ve velk\u00fdch d\u00e1vk\u00e1ch vede k pocitu podr\u00e1\u017ed\u011bn\u00ed, neklidu, nespavosti, velmi velmi vysok\u00e1 d\u00e1vka kofeinu m\u016f\u017ee b\u00fdt smrteln\u00e1 sama o sob\u011b. Kofein zvy\u0161uje odbour\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku z kost\u00ed, p\u0159i jeho p\u0159\u00edjmu proto zvy\u0161te p\u0159\u00edjem ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips320','DNA je zkratka pro deoxyribonukleovou kyselinu, kter\u00e1 je nositelkou genetick\u00e9 informace v\u011bt\u0161iny organism\u016f a p\u0159edur\u010duje v\u00fdvoj a vlastnosti cel\u00e9ho organismu.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips327','EPA = eikosapentaenov\u00e1 kyselina'); <\/script>","protected":false},"excerpt":{"rendered":"<p>Zdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9 \u2013 modern\u00ed, srozumiteln\u00fd a snadno zapamatovateln\u00fd pr\u016fvodce sv\u011btem v\u00fd\u017eivov\u00fdch doporu\u010den\u00ed.<br \/>\n\u00a0<br \/>\nZdrav\u00fd tal\u00ed\u0159 pro n\u00e1ctilet\u00e9 je pom\u016fcka k sestaven\u00ed zdrav\u00e9ho j\u00eddeln\u00ed\u010dku \u0161kol\u00e1k\u016f a dosp\u00edvaj\u00edc\u00edch a tak\u00e9 pro u\u010ditele jako n\u00e1zorn\u00fd n\u00e1stroj ve v\u00fduce o zdrav\u00e9m stravov\u00e1n\u00ed. Vych\u00e1z\u00ed z americk\u00fdch model\u016f potravinov\u00fdch tal\u00ed\u0159\u016f (MyPlate, Healthy Eating Plate).<\/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":[71],"tags":[],"class_list":["post-609","post","type-post","status-publish","format-standard","hentry","category-potravinova-pyramida"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/609","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=609"}],"version-history":[{"count":4,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/609\/revisions"}],"predecessor-version":[{"id":1555,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/609\/revisions\/1555"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=609"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=609"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=609"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}