{"id":119519,"date":"2026-10-27T05:49:17","date_gmt":"2026-10-27T04:49:17","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=119519"},"modified":"2026-10-27T05:49:17","modified_gmt":"2026-10-27T04:49:17","slug":"po-40-ti-uz-telo-reaguje-na-jidlo-jinak-4-zasady-pro-vice-energie-a-lepsi-zdravi","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2026\/10\/27\/po-40-ti-uz-telo-reaguje-na-jidlo-jinak-4-zasady-pro-vice-energie-a-lepsi-zdravi\/","title":{"rendered":"Po 40-ti u\u017e t\u011blo reaguje na j\u00eddlo jinak: 4 z\u00e1sady pro v\u00edce energie a lep\u0161\u00ed zdrav\u00ed"},"content":{"rendered":"
<\/div>\n

Nev\u00edm jak vy, ale j\u00e1 jsem si ve dvac\u00edtce \u010di t\u0159ic\u00edtce mohl dop\u0159\u00e1t t\u00e9m\u011b\u0159 cokoliv. Bez v\u011bt\u0161\u00edch n\u00e1sledk\u016f. S p\u0159ib\u00fdvaj\u00edc\u00edmi l\u00e9ty jsem v\u0161ak za\u010dal zji\u0161\u0165ovat, \u017ee m\u00e9 t\u011blo u\u017e na j\u00eddlo nereaguje tak jako kdysi.<\/span><\/strong><\/p>\n

Mo\u017en\u00e1 to zn\u00e1te i vy. Kousek pizzy v jeden\u00e1ct ve\u010der, po kter\u00e9m jste kdysi bez probl\u00e9m\u016f usnuli, v\u00e1s dnes dok\u00e1\u017ee p\u0159ipravit o klidn\u00fd sp\u00e1nek. Sladk\u00e1 sn\u00eddan\u011b v\u00e1m nam\u00edsto energie p\u0159inese \u00fanavu u\u017e dopoledne. A po sklence \u010derven\u00e9ho v\u00edna se r\u00e1no vzbud\u00edte s pulzuj\u00edc\u00ed bolest\u00ed hlavy.<\/span><\/p>\n

Nen\u00ed to n\u00e1hoda.<\/span><\/p>\n

Po \u010dty\u0159ic\u00edtce se postupn\u011b m\u011bn\u00ed slo\u017een\u00ed t\u011bla, hormon\u00e1ln\u00ed rovnov\u00e1ha, tr\u00e1ven\u00ed i zp\u016fsob, jak\u00fdm organismus hospoda\u0159\u00ed s energi\u00ed. Stravovac\u00ed n\u00e1vyky, kter\u00e9 v\u00e1m vyhovovaly p\u0159ed dvaceti lety, proto u\u017e nemus\u00ed fungovat stejn\u011b dob\u0159e.<\/span><\/p>\n

Mnoz\u00ed lid\u00e9 v\u0161ak d\u011blaj\u00ed jednu chybu: jed\u00ed st\u00e1le stejn\u011b a o\u010dek\u00e1vaj\u00ed, \u017ee jejich t\u011blo bude reagovat jako v ml\u00e1d\u00ed.<\/span><\/p>\n

Pod\u00edvejme se, co se v organizmu m\u011bn\u00ed a kter\u00e9 \u010dty\u0159i z\u00e1sady stravov\u00e1n\u00ed v\u00e1m pomohou udr\u017eet si energii, svaly a dobr\u00e9 zdrav\u00ed iv dal\u0161\u00edch desetilet\u00edch.<\/span><\/p>\n

Jak v\u011bk ovliv\u0148uje na\u0161e stravovac\u00ed pot\u0159eby<\/span><\/h2>\n

Ve st\u0159edn\u00edm v\u011bku se za\u010d\u00ednaj\u00ed v\u00fdrazn\u011bji projevovat zm\u011bny, kter\u00e9 ovliv\u0148uj\u00ed tr\u00e1ven\u00ed, vyu\u017e\u00edv\u00e1n\u00ed \u017eivin i udr\u017eov\u00e1n\u00ed zdrav\u00e9 hmotnosti.<\/span><\/p>\n

1. M\u011bn\u00ed se tvorba \u017ealude\u010dn\u00ed kyseliny<\/span><\/strong><\/h3>\n

U \u010d\u00e1sti lid\u00ed postupn\u011b kles\u00e1 tvorba \u017ealude\u010dn\u00ed kyseliny, co\u017e mohou je\u0161t\u011b zhor\u0161ovat n\u011bkter\u00e9 l\u00e9ky proti p\u00e1len\u00ed \u017e\u00e1hy. Kyselina p\u0159itom hraje d\u016fle\u017eitou roli p\u0159i tr\u00e1ven\u00ed b\u00edlkovin a vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin, zejm\u00e9na vitam\u00ednu B12 a \u017eeleza.<\/span><\/p>\n

V\u00fdsledkem mohou b\u00fdt za\u017e\u00edvac\u00ed pot\u00ed\u017ee \u010di nedostatek n\u011bkter\u00fdch \u017eivin. Proto z\u00e1le\u017e\u00ed nejen na tom, co j\u00edte, ale tak\u00e9 na tom, jak va\u0161e t\u011blo potravu zpracov\u00e1v\u00e1.<\/span><\/p>\n

2. Tr\u00e1ven\u00ed b\u00fdv\u00e1 pomalej\u0161\u00ed<\/span><\/strong><\/h3>\n

S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem se u n\u011bkter\u00fdch lid\u00ed zpomaluje pohyb st\u0159ev a m\u011bn\u00ed se \u010dinnost tr\u00e1vic\u00edho syst\u00e9mu. \u010cast\u011bji se pak objevuje nad\u00fdm\u00e1n\u00ed, plynatost nebo z\u00e1cpa.<\/span><\/p>\n

Pom\u00e1h\u00e1 dostatek vl\u00e1kniny, tekutin a pravideln\u00fd pohyb.<\/span><\/p>\n

3. Svaly a kosti pot\u0159ebuj\u00ed v\u00edce pozornosti<\/span><\/strong><\/h3>\n

Po \u010dty\u0159ic\u00edtce se postupn\u011b zvy\u0161uje riziko \u00fabytku svalov\u00e9 hmoty. Bez dostate\u010dn\u00e9ho p\u0159\u00edjmu b\u00edlkovin a silov\u00e9ho tr\u00e9ninku t\u011blo ztr\u00e1c\u00ed svaly rychleji, ne\u017e je dok\u00e1\u017ee obnovovat.<\/span><\/p>\n

I kosti pot\u0159ebuj\u00ed pravidelnou z\u00e1t\u011b\u017e a dostatek d\u016fle\u017eit\u00fdch \u017eivin, p\u0159edev\u0161\u00edm v\u00e1pn\u00edku, vitam\u00ednu D a b\u00edlkovin.<\/span><\/p>\n

4. M\u011bn\u00ed se citlivost na inzul\u00edn<\/span><\/strong><\/h3>\n

U mnoha lid\u00ed se ve st\u0159edn\u00edm v\u011bku zhor\u0161uje schopnost organizmu efektivn\u011b vyu\u017e\u00edvat gluk\u00f3zu. P\u0159isp\u00edv\u00e1 k tomu zejm\u00e9na p\u0159ib\u00fdvaj\u00edc\u00ed tuk v oblasti b\u0159icha, \u00fabytek sval\u016f a nedostatek pohybu.<\/span><\/p>\n

Po j\u00eddlech bohat\u00fdch na cukr a rafinovan\u00e9 sacharidy se pak v\u00fdrazn\u011bji projevuj\u00ed v\u00fdkyvy energie, \u00fanava \u010di podr\u00e1\u017ed\u011bnost.<\/span><\/p>\n

Tak\u00e9 v\u00fd\u017eivn\u00e9 potraviny obsahuj\u00edc\u00ed sacharidy, nap\u0159\u00edklad ovoce, lu\u0161t\u011bniny \u010di obiloviny, je vhodn\u00e9 konzumovat v mno\u017estv\u00ed, kter\u00e9 odpov\u00edd\u00e1 va\u0161\u00ed aktivit\u011b a metabolick\u00e9mu zdrav\u00ed.<\/span><\/p>\n

5. M\u011bn\u00ed se pot\u0159eba energie<\/span><\/strong><\/h3>\n

Mnoz\u00ed lid\u00e9 se po \u010dty\u0159ic\u00edtce h\u00fdbou m\u00e9n\u011b ne\u017e v ml\u00e1d\u00ed. Ztr\u00e1cej\u00ed-li p\u0159itom svalovou hmotu, m\u016f\u017ee klesat i jejich celkov\u00fd energetick\u00fd v\u00fddej.<\/span><\/p>\n

T\u011blo tak n\u011bkdy pot\u0159ebuje m\u00e9n\u011b kalori\u00ed, ale st\u00e1le stejn\u00e9 nebo dokonce v\u011bt\u0161\u00ed mno\u017estv\u00ed n\u011bkter\u00fdch \u017eivin. Rozhoduj\u00edc\u00ed proto nen\u00ed jen velikost porc\u00ed, ale p\u0159edev\u0161\u00edm v\u00fd\u017eivov\u00e1 hodnota j\u00eddla.<\/span><\/p>\n

Jak p\u0159izp\u016fsobit stravu sv\u00e9mu v\u011bku<\/span><\/h2>\n

Z\u00e1kladn\u00ed principy zdrav\u00e9ho stravov\u00e1n\u00ed z\u016fst\u00e1vaj\u00ed podobn\u00e9, jestli m\u00e1te 25, 45 nebo 75 let. Up\u0159ednost\u0148ujte p\u0159irozen\u00e9, co nejm\u00e9n\u011b zpracovan\u00e9 potraviny, dostatek zeleniny, kvalitn\u00ed b\u00edlkoviny a zdrav\u00e9 tuky.<\/span><\/p>\n

S v\u011bkem se v\u0161ak m\u011bn\u00ed jedna d\u016fle\u017eit\u00e1 v\u011bc: <\/span>jak d\u016fsledn\u011b se vyplat\u00ed tyto z\u00e1sady dodr\u017eovat.<\/span><\/strong><\/p>\n

Ve dvac\u00edtce v\u00e1m mo\u017en\u00e1 pro\u0161lo, kdy\u017e jste se v\u011bt\u0161inu t\u00fddne stravovali rozumn\u011b ao v\u00edkendu si dop\u0159\u00e1li fastfood, sladkosti \u010di alkohol.<\/span><\/p>\n

Po \u010dty\u0159ic\u00edtce u\u017e takov\u00e9 v\u00fdkyvy nemus\u00ed t\u011blo sn\u00e1\u0161et stejn\u011b dob\u0159e. Chcete-li m\u00edt dostatek energie, udr\u017eet si svaly, zdravou hmotnost a dobr\u00e9 tr\u00e1ven\u00ed, na kvalit\u011b ka\u017edodenn\u00edho j\u00eddla z\u00e1le\u017e\u00ed st\u00e1le v\u00edce.<\/span><\/p>\n

Neznamen\u00e1 to, \u017ee se mus\u00edte vzd\u00e1t v\u0161eho, co m\u00e1te r\u00e1di. D\u016fle\u017eit\u00e9 je, co tvo\u0159\u00ed z\u00e1klad va\u0161eho j\u00eddeln\u00ed\u010dku.<\/span><\/p>\n

Pomoci v\u00e1m mohou n\u00e1sleduj\u00edc\u00ed \u010dty\u0159i z\u00e1sady.<\/span><\/p>\n

Z\u00e1sada \u010dj. 1: Zam\u011b\u0159te se na p\u011bt v\u00fd\u017eivov\u00fdch c\u00edl\u016f<\/span><\/h2>\n

Nam\u00edsto po\u010d\u00edt\u00e1n\u00ed ka\u017ed\u00e9 kalorie se soust\u0159e\u010fte na p\u011bt v\u011bc\u00ed, kter\u00e9 va\u0161emu t\u011blu pomohou z\u00edskat pot\u0159ebn\u00e9 \u017eiviny.<\/span><\/p>\n

1. Jezte dostatek zeleniny<\/span><\/strong><\/h3>\n

Sna\u017ete se za\u0159adit zeleninu ke ka\u017ed\u00e9mu hlavn\u00edmu j\u00eddlu. Dobr\u00fdm z\u00e1kladem je alespo\u0148 400 gram\u016f zeleniny a ovoce denn\u011b, p\u0159i\u010dem\u017e zelenina by m\u011bla tvo\u0159it v\u011bt\u0161\u00ed pod\u00edl.<\/span><\/p>\n

St\u0159\u00eddejte listovou zeleninu, zel\u00ed, brokolici, papriku, raj\u010data \u010di ko\u0159enovou zeleninu. R\u016fzn\u00e9 druhy dod\u00e1vaj\u00ed t\u011blu odli\u0161n\u00e9 vitam\u00edny, miner\u00e1ly a ochrann\u00e9 rostlinn\u00e9 l\u00e1tky.<\/span><\/p>\n

2. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<\/span><\/strong><\/h3>\n

Po \u010dty\u0159ic\u00edtce je udr\u017eov\u00e1n\u00ed svalov\u00e9 hmoty jednou z nejlep\u0161\u00edch investic do zdrav\u00ed.<\/span><\/p>\n

Pro mnoh\u00e9 zdrav\u00e9 a fyzicky aktivn\u00ed lidi je vhodn\u00fdm c\u00edlem p\u0159ibli\u017en\u011b 1,2 a\u017e 1,6 gramu b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b. P\u0159i hmotnosti 70 kilogram\u016f to p\u0159edstavuje 84 a\u017e 112 gram\u016f.<\/span><\/p>\n

P\u0159i v\u00fdrazn\u00e9 nadv\u00e1ze nebo onemocn\u011bn\u00ed ledvin je t\u0159eba mno\u017estv\u00ed p\u0159izp\u016fsobit individu\u00e1ln\u00edm pot\u0159eb\u00e1m.<\/span><\/p>\n

Dobr\u00e9 zdroje jsou vejce, ryby, maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, tofu a lu\u0161t\u011bniny. B\u00edlkoviny si rozd\u011blte do v\u00edce j\u00eddel b\u011bhem dne.<\/span><\/p>\n

3. Nezapom\u00ednejte na pitn\u00fd re\u017eim<\/span><\/strong><\/h3>\n

Pot\u0159eba tekutin z\u00e1vis\u00ed na t\u011blesn\u00e9 hmotnosti, po\u010das\u00ed, pohybu i zdravotn\u00edm stavu. Pro mnoh\u00e9 dosp\u011bl\u00e9 p\u0159edstavuje p\u0159ibli\u017en\u011b 1,5 a\u017e 2 litry n\u00e1poj\u016f denn\u011b vhodn\u00fd z\u00e1klad, p\u0159i sportu a vedrech v\u00edce.<\/span><\/p>\n

S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem m\u016f\u017ee sl\u00e1bnout pocit \u017e\u00edzn\u011b, proto se nespol\u00e9hejte pouze na n\u011bj.<\/span><\/p>\n

4. Za\u0159azujte kvalitn\u00ed tuky<\/span><\/strong><\/h3>\n

Olivov\u00fd olej, o\u0159echy, sem\u00ednka a avok\u00e1do poskytuj\u00ed zdrav\u00ed prosp\u011b\u0161n\u00e9 nenasycen\u00e9 mastn\u00e9 kyseliny.<\/span><\/p>\n

Alespo\u0148 dvakr\u00e1t t\u00fddn\u011b si dop\u0159ejte ryby, ide\u00e1ln\u00ed i mastn\u011bj\u0161\u00ed druhy, jako jsou sardinky, losos \u010di pstruh. Jsou zdrojem omega-3 mastn\u00fdch kyselin, kter\u00e9 podporuj\u00ed zdrav\u00ed srdce a c\u00e9v.<\/span><\/p>\n

5. Dop\u0159ejte si dostatek vl\u00e1kniny<\/span><\/strong><\/h3>\n

Sna\u017ete se denn\u011b p\u0159ijmout p\u0159ibli\u017en\u011b 25 a\u017e 30 gram\u016f vl\u00e1kniny, pop\u0159\u00edpad\u011b v\u00edce podle sv\u00fdch pot\u0159eb a tolerance.<\/span><\/p>\n

Najdete ji v zelenin\u011b, ovoci, lu\u0161t\u011bnin\u00e1ch, celozrnn\u00fdch obilovin\u00e1ch, o\u0159ech\u00e1ch a sem\u00ednk\u00e1ch. Podporuje pravideln\u00e9 vyprazd\u0148ov\u00e1n\u00ed, st\u0159evn\u00ed mikrofl\u00f3ru, pocit sytosti i p\u0159\u00edznivou hladinu cholesterolu.<\/span><\/p>\n

Tyto c\u00edle nevy\u017eaduj\u00ed radik\u00e1ln\u00ed zm\u011bnu j\u00eddeln\u00ed\u010dku. M\u00edsto sladk\u00e9 sn\u00eddan\u011b si nap\u0159\u00edklad p\u0159ipravte vejce se zeleninou nebo b\u00edl\u00fd jogurt s o\u0159echy a bobulov\u00fdm ovocem. B\u011b\u017en\u00e9 pe\u010divo vym\u011b\u0148te za celozrnn\u00e9 a p\u0159i ob\u011bd\u011b p\u0159idejte v\u011bt\u0161\u00ed porci zeleniny.<\/span><\/p>\n

I p\u0159i v\u00fdb\u011bru potravin se vyplat\u00ed v\u0161\u00edmat si jejich kvality. Divok\u00e9 bor\u016fvky obvykle obsahuj\u00ed v\u00edce antokyan\u016f ne\u017e b\u011b\u017en\u011b p\u011bstovan\u00e9 odr\u016fdy a kvalitn\u00ed extra panensk\u00fd olivov\u00fd olej poskytuje polyfenoly, o kter\u00e9 jsou rafinovan\u00e9 oleje ochuzeny.<\/span><\/p>\n

Z\u00e1sada \u010dj. 2: Dopl\u0148te \u017eiviny, kter\u00e9 v\u00e1m chyb\u00ed<\/span><\/h2>\n

I p\u0159i kvalitn\u00ed strav\u011b se m\u016f\u017ee st\u00e1t, \u017ee n\u011bkter\u00fdch \u017eivin nep\u0159ij\u00edm\u00e1te dostatek nebo je va\u0161e t\u011blo nedok\u00e1\u017ee \u00fa\u010dinn\u011b vst\u0159eb\u00e1vat.<\/span><\/p>\n

Po \u010dty\u0159ic\u00edtce se proto vyplat\u00ed v\u011bnovat pozornost zejm\u00e9na t\u011bmto l\u00e1tk\u00e1m:<\/span><\/p>\n

Vitamin D<\/span><\/strong> pom\u00e1h\u00e1 udr\u017eovat zdrav\u00e9 kosti, svaly a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed imunity. V na\u0161ich zem\u011bpisn\u00fdch \u0161\u00ed\u0159k\u00e1ch je jeho tvorba ze slune\u010dn\u00edho z\u00e1\u0159en\u00ed b\u011bhem zimn\u00edch m\u011bs\u00edc\u016f omezen\u00e1, proto je nedostatek pom\u011brn\u011b \u010dast\u00fd.<\/span><\/p>\n

Vitamin B12<\/span><\/strong> je d\u016fle\u017eit\u00fd pro nervov\u00fd syst\u00e9m, tvorbu \u010derven\u00fdch krvinek a energetick\u00fd metabolismus. Jeho vst\u0159eb\u00e1v\u00e1n\u00ed se m\u016f\u017ee zhor\u0161ovat p\u0159i n\u011bkter\u00fdch tr\u00e1vic\u00edch probl\u00e9mech nebo dlouhodob\u00e9m u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f sni\u017euj\u00edc\u00edch \u017ealude\u010dn\u00ed kyselinu.<\/span><\/p>\n

Ho\u0159\u010d\u00edk<\/span><\/strong> se pod\u00edl\u00ed na \u010dinnosti sval\u016f, nerv\u016f a stovk\u00e1ch enzymatick\u00fdch reakc\u00ed. Jeho dobr\u00fdmi zdroji jsou o\u0159echy, sem\u00ednka, lu\u0161t\u011bniny a celozrnn\u00e9 obiloviny.<\/span><\/p>\n

V\u00e1pn\u00edk<\/span><\/strong> spolu s vitam\u00ednem D a pravideln\u00fdm pohybem pom\u00e1h\u00e1 udr\u017eovat <\/span>pevnost kost\u00ed<\/span><\/a> . Najdete jej v ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch, n\u011bkter\u00fdch miner\u00e1ln\u00edch vod\u00e1ch, tofu \u010di zelen\u00e9 zelenin\u011b.<\/span><\/p>\n

Omega-3 mastn\u00e9 kyseliny<\/span><\/strong> podporuj\u00ed zdrav\u00ed srdce a c\u00e9v. Jejich nejv\u00fdznamn\u011bj\u0161\u00edm zdrojem jsou mastn\u00e9 mo\u0159sk\u00e9 ryby.<\/span><\/p>\n

D\u016fle\u017eit\u00e1 je tak\u00e9 pestr\u00e1 strava, kter\u00e1 poskytuje \u017eiviny pot\u0159ebn\u00e9 pro zdrav\u00e9 st\u0159evn\u00ed prost\u0159ed\u00ed.<\/span><\/p>\n

Pokud v\u00e1s tr\u00e1p\u00ed dlouhodob\u00e1 \u00fanava, slabost, tr\u00e1vic\u00ed probl\u00e9my nebo m\u00e1te podez\u0159en\u00ed na nedostatek \u017eivin, <\/span>vhodn\u00e1 vy\u0161et\u0159en\u00ed<\/span><\/a> pomohou odhalit p\u0159\u00ed\u010dinu. Dopl\u0148ky stravy pak mohou c\u00edlen\u011b doplnit to, co organismu opravdu chyb\u00ed.<\/span><\/p>\n

Z\u00e1sada \u010dj. 3: Zjist\u011bte, jak va\u0161e t\u011blo reaguje na sacharidy<\/span><\/h2>\n

Jedn\u00edm z d\u016fle\u017eit\u00fdch ukazatel\u016f metabolick\u00e9ho zdrav\u00ed je zp\u016fsob, jak\u00fdm organismus reguluje hladinu cukru v krvi.<\/span><\/p>\n

Inzul\u00ednov\u00e1 rezistence a dlouhodob\u011b zv\u00fd\u0161en\u00e1 glyk\u00e9mie jsou spojeny s vy\u0161\u0161\u00edm rizikem diabetu 2. typu, srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed a dal\u0161\u00edch zdravotn\u00edch probl\u00e9m\u016f.<\/span><\/p>\n

Zaj\u00edmav\u00e9 p\u0159itom je, \u017ee dva lid\u00e9 mohou na stejn\u00e9 j\u00eddlo reagovat odli\u0161n\u011b.<\/span><\/p>\n

Jeden si d\u00e1 porci r\u00fd\u017ee nebo ovesn\u00fdch vlo\u010dek a hladina cukru mu stoupne jen m\u00edrn\u011b. U druh\u00e9ho m\u016f\u017ee b\u00fdt n\u00e1r\u016fst v\u00fdrazn\u011bj\u0161\u00ed, zvl\u00e1\u0161t\u011b pokud m\u00e1 inzul\u00ednovou rezistenci nebo m\u00e1lo pohybu.<\/span><\/p>\n

Tyto rozd\u00edly pom\u00e1h\u00e1 sledovat <\/span>kontinu\u00e1ln\u00ed monitor gluk\u00f3zy (CGM)<\/span><\/strong> \u2013 mal\u00fd senzor, kter\u00fd b\u011bhem dne zaznamen\u00e1v\u00e1 zm\u011bny hladiny gluk\u00f3zy.<\/span><\/p>\n

D\u00edky n\u011bmu m\u016f\u017eete l\u00e9pe pochopit, jak va\u0161e t\u011blo reaguje na jednotliv\u00e1 j\u00eddla, jejich kombinace, pohyb \u010di sp\u00e1nek.<\/span><\/p>\n

Pokud m\u00e1te inzul\u00ednovou rezistenci, vyplat\u00ed se sledovat velikost porc\u00ed sacharidov\u00fdch potravin v\u010detn\u011b obilovin, brambor, lu\u0161t\u011bnin a ovoce. Nemus\u00edte je vylou\u010dit. \u010casto sta\u010d\u00ed upravit mno\u017estv\u00ed, kombinovat je s b\u00edlkovinami a vl\u00e1kninou nebo se po j\u00eddle kr\u00e1tce proj\u00edt.<\/span><\/p>\n

Pro lidi bez cukrovky je CGM sp\u00ed\u0161e dopl\u0148kov\u00fdm n\u00e1strojem pro pozn\u00e1v\u00e1n\u00ed vlastn\u00edho organismu ne\u017e nezbytnost\u00ed.<\/span><\/p>\n

O metabolick\u00e9m zdrav\u00ed hodn\u011b prozrad\u00ed i b\u011b\u017en\u00e1 vy\u0161et\u0159en\u00ed, zejm\u00e9na glyk\u00e9mie nala\u010dno a glykovan\u00fd hemoglobin (HbA1c).<\/span><\/p>\n

Z\u00e1sada \u010dj. 4: Dop\u0159ejte si ob\u010das 10denn\u00ed restart stravov\u00e1n\u00ed<\/span><\/h2>\n

I lid\u00e9, kte\u0159\u00ed se v\u011bt\u0161inu \u010dasu stravuj\u00ed zdrav\u011b, \u010dasem sklouznou ke star\u00fdm n\u00e1vyk\u016fm.<\/span><\/p>\n

P\u0159ibudou sladkosti, polotovary, ve\u010dern\u00ed mls\u00e1n\u00ed \u010di v\u011bt\u0161\u00ed porce. Zelenina se z tal\u00ed\u0159e postupn\u011b vytr\u00e1c\u00ed a pravideln\u00e1 j\u00eddla nahrazuje ob\u010derstven\u00ed ve sp\u011bchu.<\/span><\/p>\n

Pr\u00e1v\u011b tehdy m\u016f\u017ee pomoci jednoduch\u00fd desetidenn\u00ed restart.<\/span><\/p>\n

Na deset dn\u00ed omezte alkohol, sladkosti, slazen\u00e9 n\u00e1poje a vysoce zpracovan\u00e9 potraviny. Nam\u00edsto nich postavte j\u00eddeln\u00ed\u010dek na zelenin\u011b, kvalitn\u00edch b\u00edlkovin\u00e1ch, zdrav\u00fdch tuc\u00edch a p\u0159irozen\u00fdch zdroj\u00edch vl\u00e1kniny.<\/span><\/p>\n

Jezte pravideln\u011b, dop\u0159ejte si dostatek vody a sledujte, jak se m\u011bn\u00ed va\u0161e tr\u00e1ven\u00ed, energie, sp\u00e1nek a pocit sytosti.<\/span><\/p>\n

M\u00e1te-li podez\u0159en\u00ed, \u017ee v\u00e1m n\u011bkter\u00e9 potraviny zp\u016fsobuj\u00ed pot\u00ed\u017ee, zapisujte si j\u00eddla a p\u0159\u00edznaky. Sn\u00e1ze tak rozpozn\u00e1te mo\u017en\u00e9 souvislosti.<\/span><\/p>\n

C\u00edlem nen\u00ed hladov\u011bn\u00ed ani drastick\u00e1 detoxika\u010dn\u00ed k\u00fara. Jedn\u00e1 se o n\u00e1vrat k p\u0159irozen\u00e9 strav\u011b, kter\u00e1 t\u011blu dod\u00e1v\u00e1 pot\u0159ebn\u00e9 \u017eiviny a omezuje nadbytek cukru, alkoholu \u010di pr\u016fmyslov\u011b zpracovan\u00fdch j\u00eddel.<\/span><\/p>\n

Ji\u017e po n\u011bkolika dnech m\u016f\u017eete zpozorovat lep\u0161\u00ed tr\u00e1ven\u00ed, stabiln\u011bj\u0161\u00ed energii \u010di men\u0161\u00ed chu\u0165 na sladk\u00e9.<\/span><\/p>\n

Takov\u00fd restart si m\u016f\u017eete zopakovat poka\u017ed\u00e9, kdy\u017e m\u00e1te pocit, \u017ee se va\u0161e stravovac\u00ed n\u00e1vyky za\u010d\u00ednaj\u00ed zhor\u0161ovat.<\/span><\/p>\n

Z\u00e1v\u011br: Po \u010dty\u0159ic\u00edtce z\u00e1le\u017e\u00ed v\u00edce na ka\u017edodenn\u00edch rozhodnut\u00edch<\/span><\/h2>\n

Po \u010dty\u0159ic\u00edtce nemus\u00edte j\u00edst m\u00e9n\u011b ani se vzd\u00e1t v\u0161eho, co m\u00e1te r\u00e1di. D\u016fle\u017eit\u011bj\u0161\u00ed je vyb\u00edrat si potraviny, kter\u00e9 va\u0161emu t\u011blu skute\u010dn\u011b prosp\u00edvaj\u00ed, a p\u0159izp\u016fsobit j\u00eddeln\u00ed\u010dek sv\u00fdm m\u011bn\u00edc\u00edm se pot\u0159eb\u00e1m.<\/span><\/p>\n

Nemus\u00edte se stravovat dokonale. Dbejte na dostatek b\u00edlkovin, zeleniny, vl\u00e1kniny a zdrav\u00fdch tuk\u016f, udr\u017eujte si pohyb a v\u0161\u00edmejte si, jak se po j\u00eddle c\u00edt\u00edte.<\/span><\/p>\n

Proto\u017ee o tom, jak se budete c\u00edtit za deset \u010di dvacet let, rozhodujete i dnes \u2013 p\u0159i ka\u017edodenn\u00edm j\u00eddle.<\/span><\/strong><\/p>\n

Zdroj: <\/span>drhyman.com<\/span><\/a>\u00a0<\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Nev\u00edm jak vy, ale j\u00e1 jsem si ve dvac\u00edtce \u010di t\u0159ic\u00edtce mohl dop\u0159\u00e1t t\u00e9m\u011b\u0159 cokoliv….<\/p>\n","protected":false},"author":2,"featured_media":119520,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[358,2554,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/119519"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=119519"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/119519\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/119520"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=119519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=119519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=119519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}