Preru\u0161ovan\u00fd p\u00f4st (preru\u0161ovan\u00e9 hladovanie alebo intermittent fasting) je z\u00e1kladn\u00fd a najjednoduch\u0161\u00ed druh p\u00f4stu, pri ktorom prij\u00edma\u0161 jedlo v priebehu d\u0148a len po\u010das ur\u010dit\u00e9ho \u010dasov\u00e9ho obdobia (po\u010das nieko\u013ek\u00fdch hod\u00edn). Napr\u00edklad 16 hod\u00edn si vkuse bez jedla (fasting window) a potom 8 hod\u00edn norm\u00e1lne je\u0161 (feeding window). Do \u010dasu str\u00e1ven\u00e9ho bez jedla sa zapo\u010d\u00edtava aj sp\u00e1nok a r\u00e1ta sa odkedy si vlo\u017eil do \u00fast posledn\u00e9 s\u00fasto jedla, ktor\u00e9 obsahovalo nejak\u00e9 kal\u00f3rie.<\/p>\n\n\n\n
Po\u010das doby bez jedla je najlep\u0161ie pi\u0165 len \u010dist\u00fa vodu, ide\u00e1lne pramenit\u00fa alebo \u010do najm\u00e4k\u0161iu. Ak to ned\u00e1va\u0161, m\u00f4\u017ee\u0161 si da\u0165 \u010diernu k\u00e1vu (bez cukru a mlieka) alebo zelen\u00fd \u010daj. Plat\u00ed z\u00e1sada, \u017ee \u010doko\u013evek, \u010do obsahuje nejak\u00e9 kal\u00f3rie preru\u0161\u00ed p\u00f4st a od\u0161tartuje f\u00e1zu jedenia.<\/p>\n\n\n\n
Po\u010das doby jedenia by si sa nemal prejeda\u0165. Sk\u00fas jes\u0165 len vtedy, ak si naozaj hladn\u00fd. T\u00e1to \u010das\u0165 preru\u0161ovan\u00e9ho p\u00f4stu b\u00fdva zo za\u010diatku n\u00e1ro\u010dnej\u0161ia ako vydr\u017ea\u0165 stanoven\u00fd \u010das bez jedla. \u010clovek sa sna\u017e\u00ed “dohna\u0165 zame\u0161kan\u00e9”, \u010doho n\u00e1sledkom b\u00fdva prejedanie a tr\u00e1viace \u0165a\u017ekosti. Alebo napriek p\u00f4stu nepoci\u0165uje\u0161 hlad, no d\u00e1\u0161 si nejak\u00e9 jedlo “lebo by si mal” a “u\u017e je \u010das”. Niekedy je v\u0161ak dobr\u00e9 uspokoji\u0165 aj chu\u0165, nemus\u00ed\u0161 ma\u0165 z toho \u017eiadne v\u00fd\u010ditky.<\/p>\n\n\n\n
P\u00f4st sa \u010dasto prezentuje ako vn\u00fatorn\u00e1 v\u00fdzva alebo challenge – je to pod\u013ea m\u0148a ve\u013ek\u00e1 chyba, ktor\u00e1 \u010dasto vedie k v\u00fd\u010ditk\u00e1m a bludn\u00e9mu kruhu sebahodnotenia. P\u00f4st nie je \u017eiadna s\u00fa\u0165a\u017e (ani sam\u00e9ho so sebou) a ned\u00e1 sa pri \u0148om prehra\u0165 alebo zlyha\u0165. Je to predov\u0161etk\u00fdm dobrodru\u017estvo a z\u00e1\u017eitok<\/strong>, ktor\u00fd \u0165a nau\u010d\u00ed spozna\u0165 tvoje telo a du\u0161u.<\/p>\n\n\n\n Ako za\u010da\u0165?<\/strong><\/p>\n\n\n\n Ka\u017ed\u00fd \u010dlovek je in\u00fd a ka\u017ed\u00fd de\u0148 je in\u00fd, preto je \u0165a\u017ek\u00e9 da\u0165 nejak\u00e9 univerz\u00e1lne rady. Na z\u00e1klade svojich sk\u00fasenost\u00ed v\u0161ak v\u0161etk\u00fdm za\u010diato\u010dn\u00edkom odpor\u00fa\u010dam:<\/p>\n\n\n\n – Pri p\u00f4ste na seba netla\u010d a nerob ni\u010d nasilu. Najzn\u00e1mej\u0161ie druhy (protokoly) preru\u0161ovan\u00e9ho p\u00f4stu:<\/p>\n\n\n\n 12\/12<\/strong><\/p>\n\n\n\n Najjednoduch\u0161\u00ed preru\u0161ovan\u00fd p\u00f4st, pri ktorom doch\u00e1dza k zn\u00ed\u017eeniu hladiny cukru v krvi a k \u010derpaniu ulo\u017een\u00fdch z\u00e1sob cukru. Ku koncu \u010dasu bez jedla doch\u00e1dza k zv\u00fd\u0161eniu hladiny rastov\u00e9ho horm\u00f3nu. Sta\u010d\u00ed napr\u00edklad, ak si ve\u010der d\u00e1\u0161 posledn\u00e9 jedlo o 19:00 a r\u00e1no o 7:00 u\u017e m\u00f4\u017ee\u0161 jes\u0165. Aj to je nie\u010do.<\/p>\n\n\n\n 16\/8<\/strong><\/p>\n\n\n\n Naj\u010dastej\u0161ie praktikovan\u00fd preru\u0161ovan\u00fd p\u00f4st, pri ktorom u\u017e poc\u00edti\u0161 nejak\u00e9 \u00fa\u010dinky. Okrem benefitov p\u00f4stu 12\/12 prech\u00e1dza pribli\u017ene po 16 hodin\u00e1ch str\u00e1ven\u00fdch bez jedla organizmus na \u010derpanie energie z tukov a tvor\u00ed ket\u00f3ny. Ke\u010f\u017ee je to \u010distej\u0161ia energia ako cukry, doch\u00e1dza k vyjasneniu mysle a k subjekt\u00edvnemu pocitu vy\u0161\u0161ej psychickej v\u00fdkonnosti.<\/p>\n\n\n\n 20\/4<\/strong><\/p>\n\n\n\n Preru\u0161ovan\u00fd p\u00f4st, pri ktorom telo za\u010d\u00edna zvy\u0161ova\u0165 intenzitu autof\u00e1gie, \u010d\u00edm doch\u00e1dza k odb\u00faravaniu star\u00fdch a po\u0161koden\u00fdch buniek a k tvorbe nov\u00fdch. Ke\u010f\u017ee \u010das ur\u010den\u00fd na jedlo s\u00fa len 4 hodiny, treba si da\u0165 pozor, aby si toho nezjedol pr\u00edli\u0161 ve\u013ea v snahe \u201edobehn\u00fa\u0165 zame\u0161kan\u00e9\u201c. Aj tu, ako pri ka\u017edom druhu jedla, plat\u00ed, \u017ee najlep\u0161ie je jes\u0165 len do pocitu nas\u00fdtenia.<\/p>\n\n\n\n 23\/1<\/strong><\/p>\n\n\n\n Preru\u0161ovan\u00fd p\u00f4st, pri ktorom je\u0161 len jedno jedlo denne (One Meal a\u00a0Day – OMAD). Ide o naj\u00fa\u010dinnej\u0161\u00ed druh preru\u0161ovan\u00e9ho p\u00f4stu, ku ktor\u00e9mu je v\u0161ak dobr\u00e9 sa prepracova\u0165 postupne. Pri jedle op\u00e4\u0165 plat\u00ed, \u017ee by si sa nemal prejeda\u0165 a\u00a0mal by si venova\u0165 dostato\u010dn\u00fa pozornos\u0165 tomu, \u010do je\u0161, aby bola strava, ktor\u00fa v\u00a0r\u00e1mci jedn\u00e9ho jedla denne prijme\u0161, vyv\u00e1\u017een\u00e1 vzh\u013eadom na zast\u00fapenie \u017eiv\u00edn v ich\u00a0prirodzenej forme.<\/p>\n","protected":false},"excerpt":{"rendered":" Preru\u0161ovan\u00fd p\u00f4st (preru\u0161ovan\u00e9 hladovanie alebo intermittent fasting) je z\u00e1kladn\u00fd a najjednoduch\u0161\u00ed druh p\u00f4stu, pri ktorom prij\u00edma\u0161 jedlo v priebehu d\u0148a len po\u010das ur\u010dit\u00e9ho \u010dasov\u00e9ho obdobia (po\u010das … <\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-123","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages\/123","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=123"}],"version-history":[{"count":6,"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages\/123\/revisions"}],"predecessor-version":[{"id":282,"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages\/123\/revisions\/282"}],"wp:attachment":[{"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=123"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
– Po\u010d\u00favaj a sleduj svoje telo, nie myse\u013e. My\u0161lienky na jedlo nie s\u00fa hlad.
– Za\u010dni s krat\u0161\u00edm p\u00f4stom, na ktor\u00fd si tr\u00fafa\u0161 a postupne prejdi k dlh\u0161\u00edm.
– Sk\u00fa\u0161aj r\u00f4zne d\u013a\u017eky p\u00f4stu v r\u00f4zne dni v r\u00f4zne ro\u010dn\u00e9 obdobia, aby si zistil, ako tvoje telo reaguje.
– Ned\u00e1vaj si v p\u00f4stovan\u00ed \u017eiadne ciele a nemaj o\u010dak\u00e1vania. Rad\u0161ej sleduj cel\u00fd proces a nechaj sa prekvapi\u0165 v\u00fdsledkom.
– Ak si si dal nejak\u00fd cie\u013e, nemus\u00ed\u0161 ho splni\u0165, rad\u0161ej sa nie\u010do u\u017eito\u010dn\u00e9 nau\u010d.
– Hraj sa s t\u00fdm, u\u017e\u00edvaj si dobrodru\u017estvo, te\u0161 sa na pocit hladu, u\u017e\u00edvaj si ho.
– Ak m\u00e1\u0161 nepr\u00edjemn\u00e9 pocity (bolesti hlavy alebo \u017eal\u00fadka), zvy\u010dajne pom\u00f4\u017ee poh\u00e1r vody a fyzick\u00e1 aktivita.
– Ak nen\u00e1jde\u0161 podporu v najbli\u017e\u0161om okol\u00ed (rodina, priatelia), ni\u010d si z toho nerob. Nemus\u00ed\u0161 ich presvied\u010da\u0165 o svojej pravde, rad\u0161ej p\u00f4stuj v tichosti. V\u00fdsledky nakoniec v\u0161etk\u00fdch prekvapia.
– Poh\u013eadaj vo svojom okol\u00ed alebo na internete priate\u013eov p\u00f4stu a vyme\u0148te si sk\u00fasenosti. Na slovenskom FB je to napr\u00edklad str\u00e1nka Preru\u0161ovan\u00fd p\u00f4st pre za\u010diato\u010dn\u00edkov<\/a>.
– P\u00f4st m\u00f4\u017ee\u0161 ukon\u010di\u0165, ak m\u00e1\u0161 na to ak\u00fdko\u013evek subjekt\u00edvny d\u00f4vod. Nejde o zlyhanie, v\u017edy z\u00edska\u0161 sk\u00fasenosti a o to ide. Nau\u010di\u0165 sa o sebe \u010do najviac, aby si bol pri bud\u00facom p\u00f4ste sk\u00fasenej\u0161\u00ed. Toto je ve\u013emi d\u00f4le\u017eit\u00e9 si uvedomi\u0165 – v s\u00favislosti s p\u00f4stom si nemus\u00ed\u0161 nikdy ni\u010d vy\u010d\u00edta\u0165, v\u017edy je to pre teba v\u00fdhra.<\/p>\n\n\n\n