[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.miou-miou.cz\/vyvazena-strava-nekolik-pravidel-pro-kazdodenni-zivot\/#Article","mainEntityOfPage":"https:\/\/www.miou-miou.cz\/vyvazena-strava-nekolik-pravidel-pro-kazdodenni-zivot\/","headline":"Vyv\u00e1\u017een\u00e1 strava: n\u011bkolik pravidel pro ka\u017edodenn\u00ed \u017eivot","name":"Vyv\u00e1\u017een\u00e1 strava: n\u011bkolik pravidel pro ka\u017edodenn\u00ed \u017eivot","description":"1. Obez\u0159etn\u011b ku vyv\u00e1\u017een\u00e9 strav\u011b Ne\u017e se rozhodnete, co budete j\u00edst, m\u011bli byste zkontrolovat, jak budete j\u00edst. \u25cf Pokud si ud\u011bl\u00e1te \u010das na va\u0161e j\u00eddlo<a href=\"https:\/\/www.miou-miou.cz\/vyvazena-strava-nekolik-pravidel-pro-kazdodenni-zivot\/\" class=\"more-link\">View More<\/a>","datePublished":"2025-03-03","dateModified":"2023-04-29","author":{"@type":"Person","@id":"https:\/\/www.miou-miou.cz\/author\/#Person","name":"","url":"https:\/\/www.miou-miou.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/96681f32407e92907e886055c80be666fea9980585e3d74d58609948dcc5acbb?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/96681f32407e92907e886055c80be666fea9980585e3d74d58609948dcc5acbb?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"miou-miou.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.miou-miou.cz\/wp-content\/uploads\/img_a337414_w2204_t1550571424.jpg","url":"https:\/\/www.miou-miou.cz\/wp-content\/uploads\/img_a337414_w2204_t1550571424.jpg","height":0,"width":0},"url":"https:\/\/www.miou-miou.cz\/vyvazena-strava-nekolik-pravidel-pro-kazdodenni-zivot\/","wordCount":641,"articleBody":"  1. Obez\u0159etn\u011b ku vyv\u00e1\u017een\u00e9 strav\u011b  Ne\u017e se rozhodnete, co budete j\u00edst, m\u011bli byste zkontrolovat, jak budete j\u00edst. \u25cf Pokud si ud\u011bl\u00e1te \u010das na va\u0161e j\u00eddlo a budete j\u00edst pomalu a v\u011bdom\u011b, m\u016f\u017eete si j\u00eddlo v\u00edce vychutnat. \u25cf Ujist\u011bte se, \u017ee m\u00e1te dostatek \u010dasu ke \u017ev\u00fdk\u00e1n\u00ed. Nejlep\u0161\u00ed je, kdy\u017e m\u016f\u017eete t ka\u017ed\u00fd skus rozkousat 30kr\u00e1t a\u017e 40kr\u00e1t.   2. Vyv\u00e1\u017een\u00e1 strava je pestr\u00e1 strava  Zdrav\u00e1 v\u00fd\u017eiva vyu\u017e\u00edv\u00e1 cel\u00fd rozsah j\u00eddla, proto\u017ee \u017e\u00e1dn\u00e1 jedin\u00e1 potravina neobsahuje v\u0161echny pot\u0159ebn\u00e9 \u017eiviny. M\u011bla by b\u00fdt barevn\u00e1 a pestr\u00e1. \u25cf Zelenina, ovoce, obiloviny, lu\u0161t\u011bniny, oleje, semena, hledejte vyv\u00e1\u017een\u00fd mix v\u0161ech t\u011bchto skupin potravin. \u25cf M\u011bli byste se tak\u00e9 li\u0161it co nejv\u00edce v r\u00e1mci skupin potravy &#8211; nap\u0159\u00edklad t\u00edm, \u017ee jste si u\u017eijete \u0161irokou \u0161k\u00e1lu r\u016fzn\u00fdch druh\u016f zeleniny. 3. P\u011btkr\u00e1t denn\u011b: spousta ovoce a zeleniny  Dal\u0161\u00edm pravidlem je &#8222;p\u011bt za den&#8220;. \u0158\u00edk\u00e1 se, \u017ee byste m\u011bli sn\u00edst t\u0159i porce zeleniny (400 gram\u016f) a dv\u011b porce ovoce (250 gram\u016f) denn\u011b. Pokud jde o kvantitu, m\u011blo by nejv\u00edce p\u0159isp\u00edvat k vyv\u00e1\u017een\u00e9 strav\u011b \u010derstv\u00e9 ovoce a zelenina. Ovoce a zelenina v\u00e1m poskytuj\u00ed spoustu \u017eivin a miner\u00e1l\u016f, vl\u00e1kniny, vitam\u00edn\u016f a fytochemik\u00e1li\u00ed. M\u011bli byste se pokusit p\u0159idat n\u011bjak\u00e9 ovoce nebo zeleninu ke ka\u017ed\u00e9mu j\u00eddlu, nap\u0159\u00edklad nakr\u00e1jen\u00edm \u010derstv\u00e9ho jablka nebo ban\u00e1nu na m\u00fcsli, j\u00edst sal\u00e1t na ve\u010de\u0159i nebo t\u011bstoviny s \u010derstv\u00fdmi raj\u010daty a mrkv\u00ed. O\u0159echy, olejnat\u00e1 semena a su\u0161en\u00e9 ovoce jsou tak\u00e9 sou\u010d\u00e1st\u00ed ovoce. Vzhledem k vy\u0161\u0161\u00edmu obsahu kalori\u00ed je velikost porce p\u0159ibli\u017en\u011b 25 gram\u016f. Mimochodem, smoothie nebo \u010derstv\u011b vyma\u010dkan\u00e9 \u0161\u0165\u00e1vy mohou n\u011bkdy nahradit porci ovoce, ale ne p\u0159\u00edli\u0161 \u010dasto, proto\u017ee obvykle obsahuj\u00ed hodn\u011b skryt\u00e9ho cukru v podob\u011b frukt\u00f3zy.  4. Minimalizujte cukr a s\u016fl  Cukr je kalorick\u00e1 bomba a zvy\u0161uje riziko zubn\u00edho kazu. Zv\u00fd\u0161en\u00e9 riziko diabetu je spojeno nep\u0159\u00edmo se zv\u00fd\u0161enou spot\u0159ebou cukru. \u25cf Probl\u00e9m nen\u00ed z\u00e1m\u011brn\u011b p\u0159idan\u00fd cukr k \u010daji nebo na j\u00eddlo, ale skryt\u00fd cukr v zpracovan\u00fdch potravin\u00e1ch a n\u00e1poj\u00edch. \u25cf Mezi lapa\u010de cukru pat\u0159\u00ed nap\u0159\u00edklad ovocn\u00fd jogurt, ovocn\u00fd nektar. A dokonce i do ke\u010dupu, dresinku a hotov\u00fdch j\u00eddel se p\u0159id\u00e1v\u00e1 p\u0159ekvapiv\u011b dost cukru. \u25cf Proto je vhodn\u00e9 zkontrolovat seznam slo\u017eek i tabulky v\u00fd\u017eivn\u00fdch l\u00e1tek. P\u0159\u00edli\u0161 mnoho soli je pro t\u011blo nebezpe\u010dn\u00e9. M\u016f\u017ee zv\u00fd\u0161it krevn\u00ed tlak a t\u00edm i riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed. \u25cf Nem\u011blo by se spot\u0159ebovat v\u00edc ne\u017e \u0161est gram\u016f soli denn\u011b. \u25cf Op\u011bt \u010dasto konzumujeme mnohem v\u00edce soli ze zpracovan\u00fdch potravin ne\u017e si uv\u011bdom\u00edme. \u25cf Sni\u017ete obsah soli v j\u00eddle krok za krokem. Na za\u010d\u00e1tku m\u016f\u017ee j\u00eddlo s m\u00e9n\u011b soli trochu nudn\u00e9. Ale \u010dasem se va\u0161e chu\u0165ov\u00e9 poh\u00e1rky uprav\u00ed a znovu se stanou citliv\u011bj\u0161\u00edmi. Nakonec dokonce vyu\u017eijete bohat\u0161\u00ed z\u00e1\u017eitek z chuti. 5. Zdrav\u00e9 tuky s rostlinn\u00fdmi oleji  Na chv\u00edli byly tuky obecn\u011b pova\u017eov\u00e1ny za nebezpe\u010dn\u00e9 pro zdrav\u00ed. Mezit\u00edm v\u00edme, \u017ee tuk nen\u00ed stejn\u00fd a m\u00e1 odli\u0161n\u00fd v\u00fd\u017eivov\u00fd a fyziologick\u00fd v\u00fdznam v z\u00e1vislosti na jeho typu a p\u016fvodu. 6. Cel\u00e1 zrna jsou sou\u010d\u00e1st\u00ed vyv\u00e1\u017een\u00e9 stravy  Cel\u00e9 zrno tak\u00e9 obsahuje v\u00edce \u017eivin ne\u017e alternativy z extrahovan\u00e9 mouky. Poskytuj\u00ed cenn\u00e9 uhlohydr\u00e1ty s dlouh\u00fdm \u0159et\u011bzcem, stejn\u011b jako vitam\u00edny a miner\u00e1ly a jsou tak d\u016fle\u017eitou slo\u017ekou zdrav\u00e9 v\u00fd\u017eivy.                                                                                                                                                                                                                                                                                                                                                                                         4.5\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Vyv\u00e1\u017een\u00e1 strava: n\u011bkolik pravidel pro ka\u017edodenn\u00ed \u017eivot","item":"https:\/\/www.miou-miou.cz\/vyvazena-strava-nekolik-pravidel-pro-kazdodenni-zivot\/#breadcrumbitem"}]}]