[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.starmal.cz\/jak-si-sestavit-zdravy-jidelnicek-na-hubnuti\/#Article","mainEntityOfPage":"https:\/\/www.starmal.cz\/jak-si-sestavit-zdravy-jidelnicek-na-hubnuti\/","headline":"Jak si sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek na hubnut\u00ed","name":"Jak si sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek na hubnut\u00ed","description":"Slovo hubnut\u00ed se mezi lidmi sklo\u0148uje den co den tolikr\u00e1t, a\u017e se n\u011bkdy zd\u00e1, \u017ee u\u017e se nic jin\u00e9ho ne\u0159e\u0161\u00ed. Nadv\u00e1ha a s n\u00ed spojen\u00e9 probl\u00e9my jsou p\u0159itom v\u011bt\u0161inou pouze v\u00fdsledkem nezdrav\u00e9ho stravov\u00e1n\u00ed, a nedostatku pohybu. Drastick\u00e9 reduk\u010dn\u00ed diety jsou v\u0161ak zdrav\u00ed nebezpe\u010dn\u00e9, a obvykle je n\u00e1sleduje jojo efekt. P\u0159itom si sta\u010d\u00ed jednodu\u0161e sestavit j\u00eddeln\u00ed\u010dek […]","datePublished":"2022-04-03","dateModified":"2023-05-26","author":{"@type":"Person","@id":"https:\/\/www.starmal.cz\/author\/#Person","name":"","url":"https:\/\/www.starmal.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/d6cba3ab97c30e0df0e32548954cb6b1550f4672bd3a4687bf1118b122d757e8?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d6cba3ab97c30e0df0e32548954cb6b1550f4672bd3a4687bf1118b122d757e8?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"starmal.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.starmal.cz\/wp-content\/uploads\/salad-2756467_640.jpg","url":"https:\/\/www.starmal.cz\/wp-content\/uploads\/salad-2756467_640.jpg","height":0,"width":0},"url":"https:\/\/www.starmal.cz\/jak-si-sestavit-zdravy-jidelnicek-na-hubnuti\/","about":["Zbo\u017e\u00ed"],"wordCount":539,"articleBody":"       Slovo hubnut\u00ed se mezi lidmi sklo\u0148uje den co den tolikr\u00e1t, a\u017e se n\u011bkdy zd\u00e1, \u017ee u\u017e se nic jin\u00e9ho ne\u0159e\u0161\u00ed. Nadv\u00e1ha a s n\u00ed spojen\u00e9 probl\u00e9my jsou p\u0159itom v\u011bt\u0161inou pouze v\u00fdsledkem nezdrav\u00e9ho stravov\u00e1n\u00ed, a nedostatku pohybu. Drastick\u00e9 reduk\u010dn\u00ed diety jsou v\u0161ak zdrav\u00ed nebezpe\u010dn\u00e9, a obvykle je n\u00e1sleduje jojo efekt. P\u0159itom si sta\u010d\u00ed jednodu\u0161e sestavit j\u00eddeln\u00ed\u010dek na m\u00edru, a j\u00edst zdrav\u011b. Jak si s t\u00edm poradit? Vezm\u011bte si se\u0161it, tu\u017eku a pus\u0165te do psan\u00ed a po\u010d\u00edt\u00e1n\u00ed. Sepi\u0161te si rozvrh j\u00eddel na n\u00e1sleduj\u00edc\u00ed t\u00fdden, a jezte jen to, co m\u00e1te pr\u00e1v\u011b na j\u00eddeln\u00ed\u010dku. Nezapome\u0148te po\u010d\u00edtat kalorie, jejich\u017e p\u0159\u00edjem by m\u011bl b\u00fdt ni\u017e\u0161\u00ed, ne\u017e v\u00fddej. Kalorick\u00e9 tabulky hrav\u011b najdete na internetu, a snadno si tak spo\u010d\u00edt\u00e1te, jakou m\u00e1 kter\u00fd chod energetickou hodnotu.Sn\u00eddan\u011bN\u011bkte\u0159\u00ed lid\u00e9 tvrd\u00ed, \u017ee sn\u00eddan\u011b je nejd\u016fle\u017eit\u011bj\u0161\u00edm j\u00eddlem dne. Jin\u00ed zase tento n\u00e1zor vyvracej\u00ed. S pou\u017eit\u00edm selsk\u00e9ho rozumu v\u0161ak dojdete k z\u00e1v\u011bru, \u017ee je sn\u00eddan\u011b skute\u010dn\u011b d\u016fle\u017eit\u00fdm z\u00e1kladem, proto\u017ee kdy\u017e se r\u00e1no nenaj\u00edte, pod\u00e1v\u00e1te p\u0159es den hor\u0161\u00ed v\u00fdkony, a z pocitu hladu pak slupnete v\u0161e, co v\u00e1m p\u0159ijde do cesty. Nav\u00edc si p\u0159i sn\u00eddani m\u016f\u017eete dovolit opravdu j\u00edst, proto\u017ee pak m\u00e1te cel\u00fd den na to, abyste p\u0159ijat\u00e9 kalorie sp\u00e1lili. Vyhn\u011bte se v\u0161ak zbyte\u010dn\u00fdm tuk\u016fm a sacharid\u016fm, a volte zdrav\u011bj\u0161\u00ed formy sn\u00eddan\u011b, v podob\u011b vajec, zeleniny, \u010di ovoce. Pro lep\u0161\u00ed energii a spalov\u00e1n\u00ed je dobr\u00e9 zvolit sn\u00eddani bohatou na proteiny. Nem\u00e1te-li v\u0161ak r\u00e1no \u010das v klidu posn\u00eddat, dobrou n\u00e1hradou budou nutri\u010dn\u00ed n\u00e1poje, kter\u00e9 obsahuj\u00ed vysok\u00fd pod\u00edl protein\u016f. Nap\u0159\u00edklad proteinov\u00e9 n\u00e1poje Goodly jsou bohat\u00e9 na b\u00edlkoviny, a vl\u00e1kninu, a m\u016f\u017eete je pop\u00edjet t\u0159eba cestou do pr\u00e1ce.Ob\u011bdCo se ob\u011bda t\u00fd\u010de, m\u011bl by b\u00fdt lehk\u00fd, ale vydatn\u00fd. Nemus\u00edte do sebe hrnout oba dva chody, sta\u010d\u00ed si zvolit, zda sn\u00edte pol\u00e9vku, nebo druh\u00e9 j\u00eddlo. Vyhn\u011bte se rychl\u00e9mu ob\u010derstven\u00ed, a dbejte a to, aby velkou \u010d\u00e1st ob\u011bda zastupovala zelenina. Z masa jsou pak nejlep\u0161\u00ed volbou ryby, kter\u00e9 obsahuj\u00ed omega 3 mastn\u00e9 kyseliny, a kolagen, nebo ku\u0159ec\u00ed maso, kter\u00e9 je dietn\u00ed, ale st\u00e1le bohat\u00e9 na b\u00edlkoviny.Ve\u010de\u0159eVe\u010de\u0159e by m\u011bla b\u00fdt rozhodn\u011b lehk\u00e1, proto\u017ee t\u011blo ve sp\u00e1nku tr\u00e1v\u00ed pomaleji, a ve\u010dern\u00ed p\u0159ej\u00edd\u00e1n\u00ed se ovlivn\u00ed kvalitu sp\u00e1nku. Odpo\u010dinek je toti\u017e pro hubnut\u00ed rovn\u011b\u017e velmi d\u016fle\u017eit\u00fd. Sva\u010dinySva\u010diny jsou tu od toho, aby zahnaly hlad mezi j\u00eddly. Na sva\u010dinu m\u016f\u017eete zvolit nap\u0159\u00edklad o\u0159\u00ed\u0161ky, kter\u00e9 obsahuj\u00ed zdrav\u00e9 tuky, maj\u00ed vysokou energetickou hodnotu, proto jich sta\u010d\u00ed m\u00e1lo, a jsou nesm\u00edrn\u011b zdrav\u00e9.                                                                                                                                                                                                                                                                                                                                                                                          3\/5 - (3 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak si sestavit zdrav\u00fd j\u00eddeln\u00ed\u010dek na hubnut\u00ed","item":"https:\/\/www.starmal.cz\/jak-si-sestavit-zdravy-jidelnicek-na-hubnuti\/#breadcrumbitem"}]}]