{"id":704,"date":"2008-12-15T15:11:28","date_gmt":"2008-12-15T14:11:28","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2008\/12\/15\/90\/"},"modified":"2025-02-07T15:11:35","modified_gmt":"2025-02-07T14:11:35","slug":"90","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/90\/","title":{"rendered":"Spr\u00e1vn\u00fd stravovac\u00ed re\u017eim a jak chyt\u0159e zdolat hlad"},"content":{"rendered":"<p><span style=\"color: #3366ff\"><\/span><span style=\"color: #003399\">Jak j\u00edst spr\u00e1vn\u011b a nem\u00edt hlad.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/viscojis.cz\/teens-files\/stories\/pohyb\/hodiny.jpg\" alt=\"hodiny\" width=\"72\" height=\"68\" style=\"float: left\" title=\"hodiny\" align=\"right\" border=\"0\" hspace=\"5\" vspace=\"5\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Abychom co nejl\u00e9pe vyu\u017eili \u017eiviny a energii z potravy a nem\u011bli hlad, m\u011bli bychom ide\u00e1ln\u011b j\u00edst 5 \u2013 6 x denn\u011b. M\u016f\u017ee se to zd\u00e1t hodn\u011b, zvl\u00e1\u0161t\u011b kdy\u017e v\u011bt\u0161ina z n\u00e1s je zvykl\u00e1 j\u00edst pr\u016fm\u011brn\u011b jen t\u0159ikr\u00e1t za den. Neznamen\u00e1 to, \u017ee bychom m\u011bli j\u00edst dvakr\u00e1t tolik, ale \u017ee je pot\u0159eba si celodenn\u00ed d\u00e1vku energie a \u017eivin l\u00e9pe rozd\u011blit. Jak?<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SN\u00cdDAN\u011a:<\/strong><\/p>\n<p><strong>Sn\u00eddan\u011b m\u00e1 tvo\u0159it asi 20 a\u017e 25 % denn\u00edho energetick\u00e9ho p\u0159\u00edjmu.<\/strong><\/p>\n<p>Po no\u010dn\u00ed pauze pot\u0159ebujeme p\u0159ijmout dostatek energie, doplnit \u017eiviny i tekutiny. Nejv\u011bt\u0161\u00ed chyba je \u00fapln\u011b sn\u00eddani vynechat \u2013 kdo r\u00e1no nezvl\u00e1dne sn\u00edst b\u011b\u017en\u00e9 j\u00eddlo, m\u011bl by alespo\u0148 doplnit tekutiny a b\u00edlkoviny (ml\u00e9ko, ml\u00e9\u010dn\u00fd n\u00e1poj, koktejl z ovoce). Chyb\u011bj\u00edc\u00ed \u017eiviny a energii pak dopln\u00ed v\u011bt\u0161\u00ed dopoledn\u00ed p\u0159esn\u00edd\u00e1vkou.<\/p>\n<p>Chyb\u011bj\u00edc\u00ed nebo p\u0159\u00edli\u0161 mal\u00e1 sn\u00eddan\u011b p\u0159isp\u00edv\u00e1 k \u00fanav\u011b, nesoust\u0159ed\u011bn\u00ed a hor\u0161\u00edm studijn\u00edm v\u00fdsledk\u016fm, obezit\u011b.<\/p>\n<p><strong>Sn\u00eddan\u011b m\u00e1 ide\u00e1ln\u011b obsahovat:<\/strong><\/p>\n<ul>\n<li>slo\u017eit\u00e9 <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> (pe\u010divo, m\u00fcsli, neslazen\u00e9 nebo m\u00edrn\u011b slazen\u00e9 m\u00fcsli nebo ka\u0161e apod.)<\/li>\n<li>b\u00edlkoviny (ml\u00e9\u010dn\u00e9 v\u00fdrobky s n\u00ed\u017e\u0161\u00edm obsahem tuku \u2013 polotu\u010dn\u00e9 ml\u00e9ko, jogurty do cca 3,8 % tuku, polotu\u010dn\u00fd nebo n\u00edzkotu\u010dn\u00fd tvaroh, va\u0159en\u00e9 vejce, libovou \u0161unku nejvy\u0161\u0161\u00ed <span class='tooltipsall tooltipsincontent classtoolTips278'>jakosti<\/span>, pomaz\u00e1nky z ryb, vajec, lu\u0161t\u011bnin)<\/li>\n<li><span class='tooltipsall tooltipsincontent classtoolTips150'>kvalitn\u00ed tuky<\/span> (kvalitn\u00ed margarin (rostlinn\u00fd rozt\u00edrateln\u00fd tuk pomaz\u00e1nkov\u00fd) ob\u010das prost\u0159\u00eddan\u00fd s m\u00e1slem, l\u017ei\u010dku rostlinn\u00e9ho oleje do pomaz\u00e1nky)<\/li>\n<li>kousek ovoce nebo zeleniny<\/li>\n<li>tekutiny<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Sladkou sn\u00eddani si dop\u0159ejeme nejv\u00fd\u0161e 3x v t\u00fddnu a sna\u017e\u00edme se, aby i sladk\u00e9 sn\u00eddan\u011b obsahovaly <span class='tooltipsall tooltipsincontent classtoolTips105'>dostatek b\u00edlkovin<\/span> a <span class='tooltipsall tooltipsincontent classtoolTips219'>vl\u00e1kniny<\/span> (obiln\u00e9 ka\u0161e s ml\u00e9kem, vlo\u010dky se su\u0161en\u00fdm ovocem, o\u0159echy a jogurtem apod.). Sladk\u00e9 <span class='tooltipsall tooltipsincontent classtoolTips224'>pufovan\u00e9<\/span> \u201e<span class='tooltipsall tooltipsincontent classtoolTips226'>Cere\u00e1lie<\/span>\u201c (r\u016fzn\u00e9 sladk\u00e9 lup\u00ednky nebo obiln\u00e9 pol\u0161t\u00e1\u0159ky) nejsou vhodnou sn\u00eddan\u00ed \u2013 maj\u00ed vysok\u00fd <span class='tooltipsall tooltipsincontent classtoolTips114'>glykemick\u00fd index<\/span>, p\u0159isp\u00edvaj\u00ed ke vzniku obezity a velmi brzy po nich m\u00e1me znovu hlad (v\u00edce <a href=\"https:\/\/viscojis.cz\/teens\/133\/\" target=\"_blank\" rel=\"noopener\">zde<\/a>).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>P\u0158ESN\u00cdD\u00c1VKA:<\/strong><\/p>\n<p><strong>P\u0159esn\u00edd\u00e1vka m\u00e1 p\u0159edstavovat asi 10 a\u017e 15 % denn\u00edho p\u0159\u00edjmu energie.<\/strong><\/p>\n<p>Pokud jsme m\u011bli malou sn\u00eddani, dopln\u00edme chyb\u011bj\u00edc\u00ed energii a \u017eiviny v p\u0159esn\u00edd\u00e1vce. Po dostate\u010dn\u00e9 sn\u00eddani sta\u010d\u00ed obvykle lehk\u00e1 p\u0159esn\u00edd\u00e1vka (pokud nejsme pr\u00e1v\u011b ve f\u00e1zi rychl\u00e9ho r\u016fstu nebo hodn\u011b aktivn\u011b nesportujeme).<\/p>\n<p>Velmi \u010dastou chybou je vynech\u00e1v\u00e1n\u00ed p\u0159esn\u00edd\u00e1vky \u2013 z nedostatku \u010dasu nebo proto, \u017ee p\u0159esn\u00edd\u00e1vku&nbsp; do \u0161koly nedost\u00e1v\u00e1me. Dal\u0161\u00ed \u010dastou chybou je nespr\u00e1vn\u00fd v\u00fdb\u011br dopoledn\u00ed sva\u010diny ve \u0161koln\u00edm automatu, bufetu apod., m\u00edsto zdrav\u00e9 sva\u010diny se nakupuj\u00ed hlavn\u011b p\u0159esolen\u00e9 chipsy, sladk\u00e9 limon\u00e1dy a cukrovinky. Tipy k v\u00fdb\u011bru zdrav\u00e9 \u0161koln\u00ed sva\u010diny najdete <a href=\"https:\/\/viscojis.cz\/teens\/tipy-a-recepty-pro-pripravu-skolni-svaciny\/\" target=\"_blank\" rel=\"noopener\">zde<\/a>.<\/p>\n<p><strong>P\u0159esn\u00edd\u00e1vka m\u00e1 ide\u00e1ln\u011b obsahovat:<\/strong><\/p>\n<ul>\n<li>ovoce nebo zeleninu, (ovoce za\u0159azujeme sp\u00ed\u0161e dopoledne), p\u0159ednostn\u011b j\u00edme ovoce \u010derstv\u00e9 a m\u00e9n\u011b sladk\u00e9 (citrusy, kiwi, meru\u0148ky, ryb\u00edz, maliny nep\u0159ezr\u00e1l\u00e1 jablka), pest\u0159e st\u0159\u00edd\u00e1me druhy a p\u0159edev\u0161\u00edm v l\u00e9t\u011b a na podzim si bohat\u011b dop\u0159ejeme sezonn\u00ed tuzemsk\u00e9 ovoce.<\/li>\n<li>kvalitn\u00ed b\u00edlkoviny (ml\u00e9\u010dn\u00e9 v\u00fdrobky s n\u00ed\u017e\u0161\u00edm obsahem tuku, va\u0159en\u00e9 vejce, libovou \u0161unku nejvy\u0161\u0161\u00ed <span class='tooltipsall tooltipsincontent classtoolTips278'>jakosti<\/span>, semena, o\u0159echy)<\/li>\n<li>tekutiny<\/li>\n<li>celozrnn\u00e9 obilniny (celozrnn\u00e9 pe\u010divo, m\u00e9n\u011b sladk\u00e1 m\u00fcsli ty\u010dinka), zvl\u00e1\u0161t\u011b, pokud byla mal\u00e1 sn\u00eddan\u011b<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>OB\u011aD:<\/strong><\/p>\n<p><strong>Ob\u011bd by m\u011bl b\u00fdt zdrojem 30 a\u017e 35 % denn\u00ed energie.<\/strong><\/p>\n<p>M\u011bl by poskytnout v\u0161echny druhy \u017eivin \u2013 <span class='tooltipsall tooltipsincontent classtoolTips235'>sacharidy<\/span> s dostatkem <span class='tooltipsall tooltipsincontent classtoolTips219'>vl\u00e1kniny<\/span>, tuky, b\u00edlkoviny, vitaminy i miner\u00e1ln\u00ed l\u00e1tky. Obvykle n\u00e1m ob\u011bdy poskytuje \u0161koln\u00ed j\u00eddelna nebo menza. Tato varianta neb\u00fdv\u00e1 p\u0159\u00edli\u0161 obl\u00edben\u00e1 \u2013 j\u00eddlo nemus\u00ed vypadat v\u017edy l\u00e1kav\u011b nebo nevyhovuje chut\u00edm \u017e\u00e1k\u016f. Pak je vhodn\u00e9 zkusit se dohodnout s vedouc\u00ed kuchyn\u011b na zm\u011bn\u00e1ch \u2013 i obl\u00edben\u00e1 j\u00eddla, jako nap\u0159\u00edklad hamburgery, se daj\u00ed uva\u0159it zdrav\u011b a hezky upravit. \u0160koln\u00ed j\u00eddelny se mohou inspirovat nap\u0159\u00edklad recepty v\u00edt\u011bz\u016f ka\u017edoro\u010dn\u00ed sout\u011b\u017ee \u201eO nejlep\u0161\u00ed \u0161koln\u00ed ob\u011bd\u201c, kterou po\u0159\u00e1d\u00e1 V\u0161eobecn\u00e1 zdravotn\u00ed poji\u0161\u0165ovna.<\/p>\n<p><strong>Ide\u00e1ln\u00ed ob\u011bd obsahuje:<\/strong><\/p>\n<ul>\n<li>b\u00edlkoviny (maso, ryby, lu\u0161t\u011bniny, ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce, n\u00e1hrady masa (tofu, tempeh, s\u00f3jov\u00e9 \u201emaso\u201c, Klaso, Robi, Seitan, \u0160makoun apod.))<\/li>\n<li>p\u0159\u00edlohu (p\u0159ednostn\u011b celozrnnou, kter\u00e1 m\u00e1 ni\u017e\u0161\u00ed <span class='tooltipsall tooltipsincontent classtoolTips114'>glykemick\u00fd index<\/span> \u2013 neloupan\u00e1 r\u00fd\u017ee, celozrnn\u00e9 t\u011bstoviny)<\/li>\n<li><span class='tooltipsall tooltipsincontent classtoolTips150'>kvalitn\u00ed tuky<\/span> (do hotov\u00e9ho j\u00eddla by m\u011bl b\u00fdt p\u0159id\u00e1n kvalitn\u00ed rostlinn\u00fd olej)<\/li>\n<li>zeleninu nebo ovoce (zeleninov\u00e1 obloha, zeleninov\u00fd \u010di ovocn\u00fd sal\u00e1t, kusov\u00e9 ovoce nebo zelenina)<\/li>\n<li>tekutiny (pol\u00e9vka, n\u00e1poj).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u010cast\u00e1 chyba:<\/strong> P\u0159edev\u0161\u00edm odm\u00edt\u00e1n\u00ed ob\u011bd\u016f ve \u0161koln\u00ed j\u00eddeln\u011b a jejich nahrazov\u00e1n\u00ed nevhodn\u00fdmi potravinami kupovan\u00fdmi cestou ze \u0161koly \u2013 rychl\u00fdm ob\u010derstven\u00edm, cukrovinkami, slan\u00fdmi pochutinami a limon\u00e1dami. Ve \u0161koln\u00ed j\u00eddeln\u011b pak je chybou \u010dast\u00fd v\u00fdb\u011br sladk\u00e9ho j\u00eddla, vynech\u00e1v\u00e1n\u00ed masa, ryb a lu\u0161t\u011bnin. Dosp\u00edvaj\u00edc\u00ed d\u00edvky, kter\u00e9 a\u017e p\u0159\u00edli\u0161 usiluj\u00ed o \u0161t\u00edhlou postavu, chybuj\u00ed naopak vynech\u00e1v\u00e1n\u00edm p\u0159\u00edloh nebo \u010dast\u00fdm v\u00fdb\u011brem pouze zeleninov\u00fdch sal\u00e1t\u016f bez b\u00edlkovin a p\u0159\u00edloh.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>SVA\u010cINA:<\/strong><\/p>\n<p><strong>Odpoledn\u00ed sva\u010dina by n\u00e1m m\u011bla poskytnout 10 a\u017e 15 % denn\u00ed energie.<\/strong><\/p>\n<p><strong>Sva\u010dina m\u00e1 obsahovat:<\/strong><\/p>\n<ul>\n<li>v\u017edy zeleninu a t\u0159eba tak\u00e9 m\u00e9n\u011b sladk\u00e9 ovoce<\/li>\n<li>kvalitn\u00ed b\u00edlkoviny (lu\u0161t\u011bniny, nep\u0159\u00edli\u0161 tu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, o\u0159echy nebo sem\u00ednka, va\u0159en\u00e9 vejce apod.)<\/li>\n<li>celozrnn\u00e9 obilniny (vhodn\u00e9 zejm\u00e9na u v\u0161ech, kdo maj\u00ed odpoledne v\u00edce pohybu nebo ve f\u00e1zi rychl\u00e9ho r\u016fstu)<\/li>\n<li><span class='tooltipsall tooltipsincontent classtoolTips150'>kvalitn\u00ed tuky<\/span> (nap\u0159\u00edklad margarin \u2013 rostlinn\u00fd rozt\u00edrateln\u00fd tuk pomaz\u00e1nkov\u00fd na pe\u010divo, l\u017ei\u010dku rostlinn\u00e9ho oleje do pomaz\u00e1nky, na pe\u010divo m\u016f\u017ee b\u00fdt n\u011bkdy tak\u00e9 m\u00e1slo)<\/li>\n<li>tekutiny<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Odpoledn\u00ed sva\u010dinou je mo\u017en\u00e9 doplnit v\u0161e, co n\u00e1m p\u0159es den v j\u00eddeln\u00ed\u010dku chyb\u011blo. V\u00fdbornou potravinou jsou sm\u011bsi o\u0159ech\u016f a sem\u00ednek, ale pozor! Abychom nezni\u010dili prosp\u011b\u0161n\u00e9 l\u00e1tky v nich, nesm\u011bj\u00ed b\u00fdt pra\u017een\u00e9 a solen\u00e9. \u00dapln\u011b sta\u010d\u00ed mal\u00e9 mno\u017estv\u00ed \u2013 kolem 30 gram\u016f (nap\u0159. 20 l\u00edskov\u00fdch o\u0159ech\u016f). Na zeleninu odpoledne ur\u010dit\u011b nezapome\u0148me, stejn\u011b tak na tekutiny!<\/p>\n<p><strong>\u010cast\u00e1 chyba:<\/strong> Nahrazov\u00e1n\u00ed nedostatku j\u00eddla v prvn\u00ed polovin\u011b dne p\u0159ej\u00edd\u00e1n\u00edm se cestou ze \u0161koly nebo doma \u2013 p\u0159edev\u0161\u00edm rychl\u00fdm ob\u010derstven\u00edm, sladkostmi a slan\u00fdmi a tu\u010dn\u00fdmi pochutinami.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>VE\u010cE\u0158E:<\/strong><\/p>\n<p>Ve\u010de\u0159e by n\u00e1m m\u011bla b\u00fdt zdrojem asi 15 a\u017e 20 % celkov\u00e9ho p\u0159\u00edjmu energie. Nemus\u00ed b\u00fdt tepl\u00e1.<\/p>\n<p><strong>Ide\u00e1ln\u00ed ve\u010de\u0159e obsahuje:<\/strong><\/p>\n<ul>\n<li>kvalitn\u00ed b\u00edlkoviny (libov\u00e9 maso, ryby, lu\u0161t\u011bniny, vejce, sem\u00ednka nebo o\u0159echy, n\u00edzko nebo polotu\u010dn\u00e9, nejl\u00e9pe zakysan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, n\u00e1hrady masa jako je s\u00f3jov\u00e9 maso, tofu, tempeh, apod.)<\/li>\n<li>zeleninu nebo m\u00e9n\u011b sladk\u00e9 ovoce<\/li>\n<li>tekutiny<\/li>\n<li>celozrnn\u00e9 obiloviny (pe\u010divo, neloupan\u00e1 r\u00fd\u017ee, <span class='tooltipsall tooltipsincontent classtoolTips299'>j\u00e1hly<\/span>, pohanka, ka\u0161e apod.)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>\u010cast\u00e1 chyba:<\/strong> P\u0159\u00edli\u0161 velk\u00e1 ve\u010de\u0159e (doh\u00e1n\u00ed zanedban\u00fd p\u0159\u00edjem stravy p\u0159es den) \u2013 p\u0159isp\u00edv\u00e1 k n\u00e1r\u016fstu nadv\u00e1hy, zhor\u0161uje i kvalitu sp\u00e1nku. Nevhodn\u00e9 je zejm\u00e9na p\u0159ej\u00edd\u00e1n\u00ed jednoduch\u00fdmi cukry (sladkosti, sladk\u00e9 pe\u010divo) a nasycen\u00fdmi tuky (nej\u010dast\u011bji z tu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, sladk\u00fdch pokrm\u016f, uzenin). Nespr\u00e1vn\u00e9 je ale i p\u0159\u00edli\u0161n\u00e9 omezov\u00e1n\u00ed ve\u010de\u0159e \u2013 n\u00edzk\u00fd p\u0159\u00edjem \u017eivin, zejm\u00e9na b\u00edlkovin, co\u017e zhor\u0161uje obnovu tk\u00e1n\u00ed (b\u011bhem sp\u00e1nku se obnovuj\u00ed nejv\u00edce) a zpomaluje i r\u016fst.<\/p>\n<p>Velikost p\u0159\u00edloh je vhodn\u00e9 m\u00edrn\u011b omezit&nbsp; u d\u011bt\u00ed ob\u00e9zn\u00edch nebo s nadv\u00e1hou.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>DRUH\u00c1 VE\u010cE\u0158E:<\/strong><\/p>\n<p><strong>Druh\u00e1 ve\u010de\u0159e by n\u00e1m m\u011bla b\u00fdt zdrojem asi 5 \u2013 10 % denn\u00edho energetick\u00e9ho p\u0159\u00edjmu.<\/strong><\/p>\n<p>Pokud jsme m\u011bli b\u011bhem dne intenzivn\u00ed fyzickou aktivitu (sport, fyzick\u00e1 pr\u00e1ce p\u0159i brig\u00e1d\u011b apod.) nebo jsme pr\u00e1v\u011b ve f\u00e1zi rychl\u00e9ho r\u016fstu, m\u016f\u017eeme si klidn\u011b dop\u0159\u00e1t je\u0161t\u011b 6. chod \u2013 bu\u010f druhou odpoledn\u00ed sva\u010dinu, nebo druhou ve\u010de\u0159i (nejpozd\u011bji 2 hodiny p\u0159ed span\u00edm, proto\u017ee jinak by se n\u00e1m h\u016f\u0159e us\u00ednalo). M\u011bla by b\u00fdt velmi lehk\u00e1, sta\u010d\u00ed mal\u00e9 mno\u017estv\u00ed nesladk\u00e9ho ovoce nebo zeleniny nebo lehce straviteln\u00fdch b\u00edlkovin (v\u00fdborn\u011b se hod\u00ed kysan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky).<\/p>\n<p>&nbsp;<\/p>\n<p>Jak \u010dasto bychom m\u011bli do sv\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit jednotliv\u00e9 potraviny? Na kter\u00e9 potraviny bychom ur\u010dit\u011b nem\u011bli zapom\u00ednat? Dozv\u00edte se zde.<\/p>\n<p>&nbsp;<\/p>\n<p><span><em><strong>Pou\u017eit\u00e1 literatura:<\/strong><\/em><\/span><br \/><span><em>Illkov\u00e1, O., Ne\u010dasov\u00e1, L., Va\u0161\u00ed\u010dkov\u00e1 Z.: Zdrav\u00e1 v\u00fd\u017eiva mal\u00fdch d\u011bt\u00ed, 1. vyd\u00e1n\u00ed, Port\u00e1l, 2005, 192s.<\/em><\/span><br \/><span><em>\u201eJak nau\u010dit d\u011bti l\u00e9pe j\u00edst\u201c, bro\u017eura o spr\u00e1vn\u00e9m j\u00eddeln\u00ed\u010dku d\u011bt\u00ed \u2013 pro d\u011bti i rodi\u010de, <\/em><\/span><a href=\"http:\/\/www.vyzivadeti.cz\" target=\"_blank\" rel=\"noopener\"><span><em>port\u00e1l V\u00fd\u017eiva d\u011bt\u00ed<\/em><\/span><\/a><br \/><span><em>Kunov\u00e1, V.: <span class='tooltipsall tooltipsincontent classtoolTips114'>glykemick\u00fd index<\/span> potravin, <\/em><\/span><a href=\"http:\/\/www.rozumnehubnuti.cz\" target=\"_blank\" rel=\"noopener\"><span><em>port\u00e1l Rozumn\u00e9 hubnut\u00ed<\/em><\/span><\/a><br \/><span><em>Kunov\u00e1, V.: M\u00fdty a nejasnosti kolem glykemick\u00e9ho indexu potravin, <\/em><\/span><a href=\"http:\/\/www.rozumnehubnuti.cz\/\" target=\"_blank\" rel=\"noopener\"><span><em>port\u00e1l Rozumn\u00e9 hubnut\u00ed<\/em><\/span><\/a><br \/><span><em>Pi\u0165ha, J.; Urbanov\u00e1, Z.: Pro\u010d a jak nem\u00edt ob\u00e9zn\u00ed d\u011bti, <\/em><\/span><a href=\"http:\/\/www.fzv.cz\/\" target=\"_blank\" rel=\"noopener\"><span><em>port\u00e1l F\u00f3rum zdrav\u00e9 v\u00fd\u017eivy<\/em><\/span><\/a><br \/><span><em>Proch\u00e1zka, B.: Prim\u00e1rn\u00ed prevence ateroskler\u00f3zy u d\u011bt\u00ed, <\/em><\/span><a href=\"http:\/\/www.fzv.cz\/\" target=\"_blank\" rel=\"noopener\"><span><em>port\u00e1l F\u00f3rum zdrav\u00e9 v\u00fd\u017eivy <\/em><\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><\/span><\/strong><\/p>\n<p>&nbsp;<\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips105','Nedostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin vede k \u00fabytku svalov\u00e9 hmoty, t\u00edm se zhor\u0161uje pohyblivost, oslabuje se obranyschopnost, zhor\u0161uje hojen\u00ed ran, prodlu\u017euje se doba nemocnosti a rekonvalescence.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips114','Glykemick\u00fd index (GI) potraviny je schopnost sacharidov\u00e9 potraviny zv\u00fd\u0161it hladinu krevn\u00edho cukru. Hodnoty GI se zji\u0161\u0165uj\u00ed experiment\u00e1ln\u011b a nejsou k dispozici pro v\u0161echny potraviny. \u010c\u00edm v\u00edce se hodnota glykemick\u00e9ho indexu bl\u00ed\u017e\u00ed stovce, t\u00edm je potravina z\u00e1ke\u0159n\u011bj\u0161\u00ed. Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem jsou v\u00fdhodn\u00e9 jako prevence civiliza\u010dn\u00edch chorob.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips150','Ide\u00e1ln\u00ed jsou za studena lisovan\u00e9 rostlinn\u00e9 oleje p\u0159idan\u00e9 do j\u00eddla \u010di sal\u00e1tu a\u017e po skon\u010den\u00ed tepeln\u00e9 \u00fapravy.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips219','Vl\u00e1knina jsou sou\u010d\u00e1sti rostlinn\u00fdch potravin, kter\u00e9 na\u0161e t\u011blo nedok\u00e1\u017ee rozlo\u017eit. \u010c\u00e1st vl\u00e1kniny \u0159ad\u00edme mezi sacharidy, \u010d\u00e1st je tvo\u0159ena jin\u00fdmi chemick\u00fdmi slou\u010deninami. Vl\u00e1knina m\u00e1 \u0159adu prosp\u011b\u0161n\u00fdch vlastnost\u00ed \u2013 pom\u00e1h\u00e1 formov\u00e1n\u00ed stolice a pravideln\u00e9mu vyprazd\u0148ov\u00e1n\u00ed, v\u00e1\u017ee na sebe vodu a n\u011bkter\u00e9 l\u00e1tky z\u00a0potravy, nap\u0159\u00edklad cholesterol.'); <\/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('.classtoolTips226','Cere\u00e1lie jsou ve\u0161ker\u00e9 obilniny (obiloviny)\u00a0a v\u00fdrobky z nich.'); <\/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('.classtoolTips278','Jakost je souhrn u\u017eitn\u00fdch a jinak v\u00fdznamn\u00fdch vlastnost\u00ed v\u00fdrobku, v\u010detn\u011b senzorick\u00fdch vlastnost\u00ed jako je vzhled, v\u016fn\u011b a chu\u0165 potraviny.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips299','J\u00e1hly jsou drobn\u00e9 \u017elut\u00e9 kuli\u010dky, kter\u00e9 vznikaj\u00ed loup\u00e1n\u00edm prosa. Va\u0159en\u00e9 j\u00e1hly se pou\u017e\u00edvaj\u00ed v \u0159ad\u011b tradi\u010dn\u00edch \u010desk\u00fdch pokrm\u016f (nap\u0159. j\u00e1heln\u00edk).'); <\/script>","protected":false},"excerpt":{"rendered":"<p>Jak j\u00edst spr\u00e1vn\u011b a nem\u00edt hlad.<\/p>\n<p>&nbsp;<br \/>\nAbychom co nejl\u00e9pe vyu\u017eili \u017eiviny a energii z potravy a nem\u011bli hlad, m\u011bli bychom ide\u00e1ln\u011b j\u00edst 5 \u2013 6 x denn\u011b. M\u016f\u017ee se to zd\u00e1t hodn\u011b, zvl\u00e1\u0161t\u011b kdy\u017e v\u011bt\u0161ina z n\u00e1s je zvykl\u00e1 j\u00edst pr\u016fm\u011brn\u011b jen t\u0159ikr\u00e1t za den. Neznamen\u00e1 to, \u017ee bychom m\u011bli j\u00edst dvakr\u00e1t tolik, ale \u017ee je pot\u0159eba si celodenn\u00ed d\u00e1vku energie a \u017eivin l\u00e9pe rozd\u011blit. Jak?<\/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":[70],"tags":[],"class_list":["post-704","post","type-post","status-publish","format-standard","hentry","category-principy-spravne-vyivy"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/704","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=704"}],"version-history":[{"count":2,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/704\/revisions"}],"predecessor-version":[{"id":1609,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/704\/revisions\/1609"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}