Zdrav\u00e1 strava je z\u00e1kladom pre na\u0161e fyzick\u00e9 i du\u0161evn\u00e9 zdravie, no \u010dastokr\u00e1t sa n\u00e1m zd\u00e1 n\u00e1ro\u010dn\u00e9 jej dodr\u017eiavanie. Pritom to v\u00f4bec nemus\u00ed by\u0165 komplikovan\u00e9! Tu je 10 jednoduch\u00fdch a praktick\u00fdch tipov, ktor\u00e9 m\u00f4\u017ee\u0161 za\u010dleni\u0165 do svojho ka\u017edodenn\u00e9ho \u017eivota u\u017e teraz, a uvid\u00ed\u0161, ak\u00e9 pozit\u00edvne zmeny prines\u00fa.<\/p>\n\n\n\n
Najlep\u0161ie pre tvoje telo s\u00fa \u010derstv\u00e9, nezpracovan\u00e9 potraviny. Zelenina, ovocie, celozrnn\u00e9 v\u00fdrobky, kvalitn\u00e9 m\u00e4so a ryby \u2013 to s\u00fa z\u00e1klady zdravej v\u00fd\u017eivy. Sna\u017e sa obmedzi\u0165 spracovan\u00e9 potraviny, ktor\u00e9 obsahuj\u00fa ve\u013ea cukru, soli a nezdrav\u00fdch tukov.<\/p>\n\n\n\n
Na\u0161a telesn\u00e1 hmotnos\u0165 je pribli\u017ene z 60% voda, preto je hydrat\u00e1cia k\u013e\u00fa\u010dov\u00e1. Sna\u017e sa denne vypi\u0165 aspo\u0148 2\u20132,5 litra vody. Ak ti voda nechut\u00ed, m\u00f4\u017ee\u0161 prida\u0165 k\u00fasok citr\u00f3nu, uhorky alebo bylinky.<\/p>\n\n\n\n
Vl\u00e1knina je d\u00f4le\u017eit\u00e1 pre spr\u00e1vnu funkciu tr\u00e1viaceho syst\u00e9mu, pom\u00e1ha pri kontrole hmotnosti a zni\u017euje riziko mnoh\u00fdch chor\u00f4b. Z\u00edskaj ju z celozrnn\u00fdch v\u00fdrobkov, strukov\u00edn, orechov, semienok a zeleniny.<\/p>\n\n\n\n
Pr\u00edli\u0161 ve\u013ea cukru m\u00f4\u017ee vies\u0165 k r\u00f4znym zdravotn\u00fdm probl\u00e9mom, ako je obezita, cukrovka a ochorenia srdca. Sna\u017e sa obmedzi\u0165 sladkosti a n\u00e1poje s pridan\u00fdm cukrom. Namiesto toho si vychutnaj \u010derstv\u00e9 ovocie, ktor\u00e9 obsahuje pr\u00edrodn\u00e9 cukry a vl\u00e1kninu.<\/p>\n\n\n\n
Sna\u017e sa, aby tvoje jedl\u00e1 obsahovali r\u00f4zne druhy potrav\u00edn, ktor\u00e9 ti dodaj\u00fa v\u0161etky potrebn\u00e9 \u017eiviny \u2013 bielkoviny, sacharidy, tuky, vitam\u00edny a miner\u00e1ly. R\u00f4znorod\u00e1 strava zabezpe\u010d\u00ed, \u017ee tvoje telo dostane v\u0161etko, \u010do potrebuje.<\/p>\n\n\n\n
Bielkoviny s\u00fa nevyhnutn\u00e9 pre rast a obnovu tkan\u00edv, ako aj pre udr\u017eiavanie svalovej hmoty. Okrem m\u00e4sa a r\u00fdb sa n\u00e1jdu aj skvel\u00e9 vegetari\u00e1nske zdroje bielkov\u00edn \u2013 fazu\u013ea, \u0161o\u0161ovica, tofu, orechy a semen\u00e1.<\/p>\n\n\n\n
Namiesto ve\u013ek\u00fdch porci\u00ed, ktor\u00e9 m\u00f4\u017eu vies\u0165 k prejedaniu, si sk\u00faste nastavi\u0165 pravideln\u00fd jed\u00e1lni\u010dek s men\u0161\u00edmi porciami. \u010castej\u0161ie jedl\u00e1 ti m\u00f4\u017eu pom\u00f4c\u0165 udr\u017ea\u0165 stabiln\u00fa hladinu cukru v krvi a energiu po cel\u00fd de\u0148.<\/p>\n\n\n\n
Dom\u00e1ca pr\u00edprava jed\u00e1l je z\u00e1rukou, \u017ee presne vie\u0161, \u010do do nich prid\u00e1va\u0161. Vyhni sa jedl\u00e1m z re\u0161taur\u00e1ci\u00ed a fastfoodov, ktor\u00e9 \u010dasto obsahuj\u00fa nadmern\u00e9 mno\u017estvo soli, tuku a cukru. Pripravuj si jedl\u00e1 vopred, aby si sa vyhol l\u00e1kav\u00fdm, no nezdrav\u00fdm r\u00fdchlym rie\u0161eniam.<\/p>\n\n\n\n
Tuky s\u00fa d\u00f4le\u017eitou s\u00fa\u010das\u0165ou zdrav\u00e9ho jed\u00e1lni\u010dka, ale je potrebn\u00e9 vybera\u0165 si tie spr\u00e1vne. Zameraj sa na zdrav\u00e9 tuky, ktor\u00e9 n\u00e1jde\u0161 v avok\u00e1de, olivovom oleji, orechoch a semen\u00e1ch. Vyhni sa trans-tukom, ktor\u00e9 sa nach\u00e1dzaj\u00fa v spracovan\u00fdch potravin\u00e1ch.<\/p>\n\n\n\n
Zdrav\u00e1 strava nie je len o dodr\u017eiavan\u00ed pravidiel. Je d\u00f4le\u017eit\u00e9 po\u010d\u00fava\u0165, \u010do ti tvoje telo hovor\u00ed. Ke\u010f m\u00e1\u0161 hlad, jedz. Ke\u010f si pln\u00fd\/\u00e1, presta\u0148. Nau\u010d sa vn\u00edma\u0165 sign\u00e1ly, ktor\u00e9 ti telo posiela, a prisp\u00f4sob stravu svojim individu\u00e1lnym potreb\u00e1m.<\/p>\n\n\n\n
Zdrav\u00e1 strava nemus\u00ed by\u0165 komplikovan\u00e1 alebo nudn\u00e1. Sta\u010d\u00ed p\u00e1r jednoduch\u00fdch zmien a tvoje telo sa ti odv\u010fa\u010d\u00ed lep\u0161ou energiou, lep\u0161\u00edm tr\u00e1ven\u00edm a celkov\u00fdm zdrav\u00edm. A pam\u00e4taj \u2013 nie je potrebn\u00e9 by\u0165 dokonal\u00fd. Zameraj sa na pokrok, nie na perfekcionizmus!<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Zdrav\u00e1 strava je z\u00e1kladom pre na\u0161e fyzick\u00e9 i du\u0161evn\u00e9 zdravie, no \u010dastokr\u00e1t sa n\u00e1m zd\u00e1 n\u00e1ro\u010dn\u00e9 jej dodr\u017eiavanie. Pritom to v\u00f4bec nemus\u00ed by\u0165 komplikovan\u00e9! Tu je 10 jednoduch\u00fdch a praktick\u00fdch tipov, ktor\u00e9 m\u00f4\u017ee\u0161 za\u010dleni\u0165 do svojho ka\u017edodenn\u00e9ho \u017eivota u\u017e teraz, a uvid\u00ed\u0161, ak\u00e9 pozit\u00edvne zmeny prines\u00fa. 1. Zameraj sa na pr\u00edrodn\u00e9 potraviny Najlep\u0161ie pre tvoje […]<\/p>\n","protected":false},"author":4,"featured_media":3111,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[95],"tags":[],"class_list":["post-3110","post","type-post","status-publish","format-standard","has-post-thumbnail","category-rady-a-navody"],"amp_enabled":false,"_links":{"self":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/posts\/3110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3110"}],"version-history":[{"count":0,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/posts\/3110\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/media\/3111"}],"wp:attachment":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}