{"id":184,"date":"2022-03-20T15:27:55","date_gmt":"2022-03-20T14:27:55","guid":{"rendered":"https:\/\/www.prerusovanypost.sk\/?page_id=184"},"modified":"2023-07-21T21:26:04","modified_gmt":"2023-07-21T19:26:04","slug":"ako-schudnut","status":"publish","type":"page","link":"https:\/\/www.prerusovanypost.sk\/?page_id=184","title":{"rendered":"Ako schudn\u00fa\u0165"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Aj ke\u010f p\u00f4st nie je prim\u00e1rne o chudnut\u00ed, v\u00e4\u010d\u0161ina \u013eud\u00ed sa k nemu dostane najm\u00e4 v\u010faka t\u00fa\u017ebe zhodi\u0165 nejak\u00e9 to kilo. P\u00f4st je v tomto v\u00fdborn\u00fdm pomocn\u00edkom a pri spr\u00e1vnom pr\u00edstupe dok\u00e1\u017ee\u0161 naozaj schudn\u00fa\u0165 zdravo a efekt\u00edvne. Je to v\u0161ak len jeden z n\u00e1strojov. Druh\u00fdm je tvoja myse\u013e. Pre chudnutie je potrebn\u00e9 ch\u00e1pa\u0165 aspo\u0148 z\u00e1kladn\u00e9 princ\u00edpy tr\u00e1venia a premeny energie v \u013eudskom organizme. Ak bude\u0161 h\u013eada\u0165 inform\u00e1cie na internete, vyberaj si overen\u00e9 zdroje, najlep\u0161ie vedeck\u00e9 \u0161t\u00fadie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dlhodobo nespr\u00e1vne dr\u017ean\u00e9 p\u00f4sty prekladan\u00e9 di\u00e9tami bez znalost\u00ed z\u00e1kladn\u00fdch faktov a slab\u00e1 myse\u013e dok\u00e1\u017eu nap\u00e1cha\u0165 viac \u0161kody ako \u00fa\u017eitku. Objavia sa opakovan\u00e9 siln\u00e9 poku\u0161enia, v\u00fd\u010ditky a pocity zlyhania, nasledovan\u00e9 op\u00e4tovn\u00fdm odhodlan\u00edm znova to nejako sk\u00fasi\u0165. Dobrou spr\u00e1vou je, \u017ee p\u00f4st ti pom\u00f4\u017ee aj s vyjasnen\u00edm a posilnen\u00edm mysle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ak je tvoj\u00edm z\u00e1merom predov\u0161etk\u00fdm <strong>schudn\u00fa\u0165<\/strong>, teda redukova\u0165 hmotnos\u0165, a to najm\u00e4 z\u00e1soby tuku, odpor\u00fa\u010dam ti: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kedy jes\u0165 &#8211; ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>na za\u010diatok sk\u00fas aspo\u0148 5 dn\u00ed do t\u00fd\u017ed\u0148a niektor\u00fa formu <a href=\"https:\/\/www.prerusovanypost.sk\/?page_id=123\">preru\u0161ovan\u00e9ho p\u00f4stu<\/a>. Za\u010dni napr\u00edklad s 12\/12. Zvy\u0161n\u00e9 dva dni jedz kedy chce\u0161 a ko\u013eko chce\u0161.<\/li>\n\n\n\n<li>raz za pol roka vysk\u00fa\u0161aj <a href=\"https:\/\/www.prerusovanypost.sk\/?page_id=128\">klasick\u00fd p\u00f4st<\/a> o vode trvaj\u00faci 1 a\u017e 3 dni. Ko\u013eko zvl\u00e1dne\u0161, netreba to sili\u0165. Ak sa c\u00edti\u0161 dobre, rob to \u010dastej\u0161ie, pokojne ka\u017ed\u00fd mesiac.<\/li>\n\n\n\n<li>posledn\u00e9 jedlo d\u0148a si daj aspo\u0148 2 hodiny pred span\u00edm, aby si ne\u0161iel spa\u0165 s pln\u00fdm \u017eal\u00fadkom.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"> <strong>Ko\u013eko jes\u0165 &#8211; funguje po\u010d\u00edtanie kal\u00f3ri\u00ed?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pri preru\u0161ovanom p\u00f4ste zv\u00e4\u010d\u0161a nemus\u00ed\u0161 po\u010d\u00edta\u0165 kal\u00f3rie, preto\u017ee po\u010das \u010dasov\u00e9ho okna vyhraden\u00e9ho na jedenie pravdepodobne nedok\u00e1\u017ee\u0161 prija\u0165 viac kal\u00f3ri\u00ed, ne\u017e za de\u0148 spotrebuje\u0161.<br>Po\u010d\u00edtanie kal\u00f3ri\u00ed m\u00e1 aj \u010fal\u0161ie \u00faskalia:<br>&#8211; ka\u017ed\u00fd \u010dlovek m\u00e1 in\u00fd denn\u00fd energetick\u00fd v\u00fddaj. Je \u0165a\u017ek\u00e9 presne ur\u010di\u0165 ten svoj.<br>&#8211; tvoj energetick\u00fd v\u00fddaj je ka\u017ed\u00fd de\u0148 in\u00fd a men\u00ed sa v \u010dase pod\u013ea v\u00fdvinu a aktivity tvojho organizmu.<br>&#8211; na vyu\u017eitie energetick\u00e9ho potenci\u00e1lu potrav\u00edn m\u00e1 vplyv ve\u013ek\u00e9 mno\u017estvo faktorov, ako napr\u00edklad \u010das jedenia, mno\u017estvo prijatej stravy v jednej d\u00e1vke, mno\u017estvo prijatej vl\u00e1kniny, index zas\u00fdtenia, psychick\u00e9 rozpolo\u017eenie alebo kombin\u00e1cie makro\u017eiv\u00edn, ktor\u00e9 naraz zje\u0161.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Samozrejme, na po\u010d\u00edtan\u00ed kal\u00f3ri\u00ed nie je ni\u010d zl\u00e9 a z\u00e1kladn\u00e9 princ\u00edpy fyziky a bioch\u00e9mie (teda, \u017ee chudneme len vtedy, ak je n\u00e1\u0161 energetick\u00fd v\u00fddaj vy\u0161\u0161\u00ed ako n\u00e1\u0161 pr\u00edjem) platia neust\u00e1le, no na mechanizmus hospod\u00e1renia organizmu s energiou vpl\u00fdva to\u013eko premenn\u00fdch, \u017ee jednoduch\u00e9 po\u010d\u00edtanie kal\u00f3ri\u00ed v\u00e4\u010d\u0161inou nefunguje. Sna\u017e sa preto v\u017edy jes\u0165 a\u017e vtedy, ke\u010f rozpozn\u00e1\u0161, \u017ee m\u00e1\u0161 skuto\u010dn\u00fd hlad. Dobrou pom\u00f4ckou, ako zisti\u0165, \u017ee si naozaj hladn\u00fd, je napr\u00edklad pocit, \u017ee by si s chu\u0165ou zjedol aj jedlo, ktor\u00e9 sa ti zd\u00e1 oby\u010dajn\u00e9 a zvy\u010dajne by si si ho nedal len tak. Ako povedal Cicero: &#8220;<em>cibi condimentum esse famem<\/em>&#8221; (hlad je najlep\u0161ie korenie). Porciu si zvo\u013e tak, aby si zaplnil \u017eal\u00fadok pribli\u017ene na 80%, neprejedaj sa. Rad\u0161ej po\u010dkaj 15 min\u00fat a potom si daj nie\u010do mal\u00e9 (!), \u010do m\u00e1\u0161 r\u00e1d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010co jes\u0165<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nasleduj\u00face odpor\u00fa\u010dania s\u00fa silne zameran\u00e9 na redukciu telesnej hmotnosti. Ak tvoj\u00edm z\u00e1merom nie je schudn\u00fa\u0165 r\u00fdchlo a za ka\u017ed\u00fa cenu \u010do najviac, nev\u0161\u00edmaj si ich. <strong>Najlep\u0161ie je nau\u010di\u0165 sa po\u010d\u00fava\u0165 svoje telo a jes\u0165 v rozumnej miere to, na \u010do m\u00e1\u0161 chu\u0165.<\/strong> Radik\u00e1lne chudnutie p\u00f4stom je mo\u017en\u00e9, ove\u013ea jednoduch\u0161ie je v\u0161ak chudn\u00fa\u0165 postupne tak, ako to \u017eivot popri p\u00f4ste s\u00e1m prin\u00e1\u0161a, takpovediac bezcie\u013ene. Postupn\u00fd sp\u00f4sob chudnutia je bezpe\u010dnej\u0161\u00ed, menej za\u0165a\u017euje organizmus a je psychicky ove\u013ea \u013eah\u0161ie zvl\u00e1dnute\u013en\u00fd. Popri p\u00f4ste m\u00f4\u017ee\u0161 pokojne jes\u0165 be\u017en\u00fa pestr\u00fa stravu a bude\u0161 fit. <strong>Spokojn\u00fd a zdrav\u00fd \u017eivot nem\u00e1 s telesnou hmotnos\u0165ou, s v\u00fdnimkou extr\u00e9mov, ve\u013ea spolo\u010dn\u00e9ho.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ak chce\u0161 napriek vy\u0161\u0161ie uveden\u00e9mu schudn\u00fa\u0165 \u010do najviac, r\u00fdchlo a relat\u00edvne zdravo, sk\u00fas nasledovn\u00e9:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pri chudnut\u00ed je najd\u00f4le\u017eitej\u0161ie jes\u0165 n\u00edzkokalorick\u00e9 jedl\u00e1, ktor\u00e9 maj\u00fa s\u00fa\u010dasne vysok\u00fd index zas\u00fdtenia a dostatok makro a mikro\u017eiv\u00edn.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vo svojom jed\u00e1lni\u010dku obmedz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sladk\u00e9 n\u00e1poje &#8211; vr\u00e1tane ovocn\u00fdch d\u017e\u00fasov. Ak si ich ob\u010das d\u00e1\u0161, nevypi ich naraz, ale pop\u00edjaj postupne po d\u00fa\u0161koch dlh\u0161\u00ed \u010das. Najlep\u0161ou tekutinou na pitie je v\u017edy \u010dist\u00e1 voda.<\/li>\n\n\n\n<li>jedl\u00e1 obsahuj\u00face vysok\u00fd podiel frukt\u00f3zy &#8211; v\u00e4\u010d\u0161ina sladk\u00e9ho ovocia (najm\u00e4 jablk\u00e1, hru\u0161ky, hrozno, mango), su\u0161en\u00e9 ovocie, med, zo zeleniny napr\u00edklad kukurica.<\/li>\n\n\n\n<li>potraviny s vysok\u00fdm glykemick\u00fdm indexom alebo s vysok\u00fdm podielom sacharidov &#8211; sladkosti v\u0161eobecne a v\u0161etko, \u010do obsahuje r\u00fdchle cukry. Z be\u017en\u00fdch potrav\u00edn ide najm\u00e4 o biele pe\u010divo, bielu ry\u017eu, spracovan\u00e9 obilniny, \u010dipsy apod.<\/li>\n\n\n\n<li>jedl\u00e1 s vysok\u00fdm obsahom soli &#8211; neprid\u00e1vaj si so\u013e do ni\u010doho, \u010do je\u0161, je jej tam u\u017e dos\u0165.<\/li>\n\n\n\n<li>jedl\u00e1 s vysok\u00fdm podielom chuti umami &#8211; morsk\u00e9 plody, zrej\u00face syry a spracovan\u00e9 m\u00e4so (\u00fadeniny), huby, raj\u010diny.<\/li>\n\n\n\n<li>vysoko tu\u010dn\u00e9 jedl\u00e1 &#8211; orie\u0161kov\u00e9 masl\u00e1, tu\u010dn\u00e9 m\u00e4so, vysm\u00e1\u017ean\u00e9 potraviny.<\/li>\n\n\n\n<li>polotovary a spracovan\u00e9 potraviny. Zbystri, ak je v zlo\u017een\u00ed viac ako 5 ingredienci\u00ed. Sna\u017e sa jes\u0165 potraviny v ich prirodzenej forme, \u010do najmenej spracovan\u00e9.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Do svojho jed\u00e1lni\u010dka zara\u010f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nespracovan\u00e9 potraviny v ich prirodzenej forme. Po predch\u00e1dzaj\u00facom odseku sa to m\u00f4\u017ee zda\u0165 n\u00e1ro\u010dn\u00e9, ale sna\u017e sa o pestros\u0165.<\/li>\n\n\n\n<li>voda &#8211; udr\u017euj svoje telo dostato\u010dne hydratovan\u00e9. Nepreh\u00e1\u0148aj to, ale pravideln\u00fd pr\u00edjem \u010distej vody je pre chudnutie extr\u00e9mne d\u00f4le\u017eit\u00fd.<\/li>\n\n\n\n<li>dostatok vl\u00e1kniny &#8211; obsahuje ju napr\u00edklad listov\u00e1 zelenina, chia, konopn\u00e9 a \u013eanov\u00e9 semia\u010dka (\u010derstvo zomlet\u00e9).<\/li>\n\n\n\n<li>dostatok bielkov\u00edn &#8211; sna\u017e sa prija\u0165 aspo\u0148 1g bielkov\u00edn na kilogram svojej cie\u013eovej hmotnosti.<\/li>\n\n\n\n<li>pekanov\u00e9 alebo vla\u0161sk\u00e9 orechy &#8211; (pred konzum\u00e1ciou ich na nieko\u013eko hod\u00edn alebo na noc namo\u010d do vody).<\/li>\n\n\n\n<li>mastn\u00e9 ryby &#8211; \u010d\u00edm men\u0161ie, t\u00fdm lep\u0161ie, ide\u00e1lne sardinky.<\/li>\n\n\n\n<li>varen\u00e9 zemiaky &#8211; v\u010faka rezistentn\u00fdm \u0161krobom ide o potravinu s najvy\u0161\u0161\u00edm indexom zas\u00fdtenia.<\/li>\n\n\n\n<li>poh\u00e1nka, quinoa, bat\u00e1ty, cirok, p\u0161eno, amarant, ovsen\u00e9 vlo\u010dky &#8211; s\u00fa to v\u0161etko pomal\u00e9 sacharidy s dostatkom vl\u00e1kniny.<\/li>\n\n\n\n<li>vajcia a zvieracie vn\u00fatornosti &#8211; vysok\u00fd index zas\u00fdtenia a s\u00fa\u010dasne dostatok makro\u017eiv\u00edn, najm\u00e4 bielkov\u00edn.<\/li>\n\n\n\n<li>kef\u00edr a zakysan\u00e9 mlie\u010dne v\u00fdrobky, fermentovan\u00e1 zelenina &#8211; d\u00f4le\u017eit\u00e9 pre spr\u00e1vne fungovanie \u010drevn\u00e9ho mikrobi\u00f3mu a vstreb\u00e1vanie \u017eiv\u00edn.<\/li>\n\n\n\n<li>bobu\u013eov\u00e9 ovocie &#8211; najm\u00e4 maliny, \u010dernice, \u010du\u010doriedky, jahody<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cvi\u010denie a pohyb<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zara\u010f pravideln\u00fd pohyb, ktor\u00fd \u0165a bav\u00ed, spolu aspo\u0148 hodinu do t\u00fd\u017ed\u0148a. M\u00f4\u017ee\u0161 r\u00f4zne strieda\u0165 aer\u00f3bnu a silov\u00fa aktivitu a ich kombin\u00e1cie. \u00daplne najlep\u0161ie a najkomplexnej\u0161ie cvi\u010denie pre be\u017en\u00e9ho \u010dloveka je tzv. mobility. Pravideln\u00fdm (!) tr\u00e9ningom mobility z\u00edska\u0161 dostatok sily, ohybnosti a dok\u00e1\u017ee\u0161 vykon\u00e1va\u0165 pohyby v ich plnom rozsahu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ove\u013ea lep\u0161ie je h\u00fdba\u0165 sa intenz\u00edvne 10 min\u00fat ka\u017ed\u00fd de\u0148, ne\u017e hodinu raz za t\u00fd\u017ede\u0148. E\u0161te lep\u0161ie je h\u00fdba\u0165 sa 3 min\u00faty r\u00e1no, 3 min\u00faty cez de\u0148 a 3 min\u00faty ve\u010der.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Komplexn\u00e9 cviky, ktor\u00e9 za kr\u00e1tky \u010das posilnia cel\u00e9 telo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vis na hrazde<\/li>\n\n\n\n<li>k\u013euky<\/li>\n\n\n\n<li>drepy<\/li>\n\n\n\n<li>most\u00edk<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ak v pr\u00e1ci alebo po\u010das d\u0148a dlho sed\u00ed\u0161, aspo\u0148 raz za hodinu sa postav a rozh\u00fdb alebo aspo\u0148 striedaj r\u00f4zne polohy pri seden\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ak sa n\u00e1hodou preje\u0161, trochu sa h\u00fdb, sta\u010d\u00ed kr\u00e1tka prech\u00e1dzka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ak by si sa chcel individu\u00e1lne poradi\u0165 v s\u00favislosti s tvoj\u00edm \u017eivotn\u00fdm \u0161t\u00fdlom a stravou, <a href=\"https:\/\/www.prerusovanypost.sk\/?page_id=44\">nap\u00ed\u0161 mi<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aj ke\u010f p\u00f4st nie je prim\u00e1rne o chudnut\u00ed, v\u00e4\u010d\u0161ina \u013eud\u00ed sa k nemu dostane najm\u00e4 v\u010faka t\u00fa\u017ebe zhodi\u0165 nejak\u00e9 to kilo. P\u00f4st je v tomto &hellip; <\/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-184","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages\/184","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=184"}],"version-history":[{"count":52,"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages\/184\/revisions"}],"predecessor-version":[{"id":310,"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=\/wp\/v2\/pages\/184\/revisions\/310"}],"wp:attachment":[{"href":"https:\/\/www.prerusovanypost.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=184"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}