{"id":2395,"date":"2024-03-13T12:32:44","date_gmt":"2024-03-13T11:32:44","guid":{"rendered":"https:\/\/lunter.webgate.codes\/zelenina-ku-kazdemu-jedlu-vas-dostane-do-formy\/"},"modified":"2025-04-12T00:49:39","modified_gmt":"2025-04-11T22:49:39","slug":"zelenina-ku-kazdemu-jedlu-vas-dostane-do-formy","status":"publish","type":"post","link":"https:\/\/lunter.webgate.codes\/sk\/zelenina-ku-kazdemu-jedlu-vas-dostane-do-formy\/","title":{"rendered":"Zelenina ku ka\u017ed\u00e9mu jedlu v\u00e1s dostane do formy"},"content":{"rendered":"

Rozhodli ste sa zmeni\u0165 svoj jed\u00e1lni\u010dek? Gratulujeme! \u010ci u\u017e potrebujete povzbudi\u0165 imunitu, schudn\u00fa\u0165 p\u00e1r k\u00edl alebo by ste chceli pristupova\u0165 k\u00a0svojmu stravovaniu zodpovednej\u0161ie, m\u00e1me pre v\u00e1s nieko\u013eko tipov, ako to urobi\u0165 spr\u00e1vne a\u00a0najm\u00e4 bezbolestne. Jes\u0165 zdravo a\u00a0z\u00e1rove\u0148 chutne je \u013eah\u0161ie, ne\u017e si mysl\u00edte! Potvrdil to aj zn\u00e1my gastroenterol\u00f3g, MUDr. Peter Min\u00e1rik.<\/strong><\/span><\/p>\n

\u00a0<\/p>\n

\"\"<\/p>\n

\u00a0<\/p>\n

POL KILA DENNE<\/b><\/span><\/p>\n

Pribli\u017ene to\u013eko by mal priemern\u00fd dospel\u00fd \u010dlovek skonzumova\u0165 ovocia a\u00a0zeleniny za jeden de\u0148, najlep\u0161ie v podobe piatich men\u0161\u00edch porci\u00ed. V\u00a0skuto\u010dnosti toto zdrav\u00e9 pravidlo dodr\u017e\u00ed iba 5 % Slov\u00e1kov. Pre\u010do? Hlavn\u00fdm d\u00f4vodom b\u00fdva nedostatok \u010dasu, a\u00a0to nielen na pr\u00edpravu zdrav\u00e9ho ob\u010derstvenia, ale aj na samotn\u00fd n\u00e1kup. E\u0161te z\u00e1va\u017enej\u0161\u00edm probl\u00e9mom s\u00fa nespr\u00e1vne stravovacie n\u00e1vyky \u2013 namiesto \u010derstv\u00e9ho jablka sa ma\u0161krtia sladkosti a\u00a0zeleninu mnoh\u00ed videli naposledy pred t\u00fd\u017ed\u0148om v polievke. Faktom ost\u00e1va, \u017ee<\/b><\/span> <\/b>strava chudobn\u00e1 na ovocie a zeleninu vedie k r\u00f4znym zdravotn\u00fdm probl\u00e9mom, ako s\u00fa kardiovaskul\u00e1rne ochorenia, rakovina alebo obezita<\/b>.<\/span><\/p>\n

Rie\u0161enie v\u00f4bec nie je zlo\u017eit\u00e9. Sta\u010d\u00ed, ke\u010f ku ka\u017ed\u00e9mu jedlu prid\u00e1te porciu \u010derstvej zeleniny.<\/strong> K\u00a0rann\u00fdm vaj\u00ed\u010dkam nakr\u00e1jajte papriku s\u00a0raj\u010dinami, na obed si priprav\u00edte mie\u0161an\u00fd \u0161al\u00e1t. Ve\u010der m\u00f4\u017eete hodi\u0165 na panvicu trochu kore\u0148ovej zeleniny a hrs\u0165 hr\u00edbikov, prida\u0165 korenie a\u00a0perfektn\u00e1 pr\u00edloha je hotov\u00e1. Mimochodom, nakr\u00e1jan\u00fa mrkvu, uhorku alebo jablko si zvl\u00e1dnete pohodlne zobra\u0165 so sebou do \u0161koly i\u00a0do pr\u00e1ce a\u00a0doplni\u0165 \u0148ou be\u017en\u00fd olovrant \u010di desiatu. U\u017e po p\u00e1r d\u0148och uvid\u00edte, ak\u00fd z\u00e1zrak sprav\u00ed denn\u00e1 d\u00e1vka \u010derstvej zeleniny a ovocia s\u00a0va\u0161\u00edm tr\u00e1ven\u00edm a ako \u00fa\u010dinne dok\u00e1\u017ee zahna\u0165 vl\u010d\u00ed hlad i\u00a0chu\u0165 na sladk\u00e9. <\/span><\/p>\n

\u00a0<\/p>\n

\"\"<\/p>\n

\u00a0<\/p>\n

NEJEDZTE MENEJ, JEDZTE LEP\u0160IE<\/b><\/span><\/p>\n

Ak sa chcete zbavi\u0165 nadbyto\u010dn\u00fdch kilogramov, niet hor\u0161ieho rozhodnutia, ako hladova\u0165.<\/strong> Svoje telo dost\u00e1vate do stresu a\u00a0pripravujete ho o\u00a0cenn\u00e9 \u017eiviny a\u00a0miner\u00e1ly. Navy\u0161e, tento stav nie je udr\u017eate\u013en\u00fd dlhodobo a\u00a0vy sa napokon dostanete op\u00e4\u0165 na za\u010diatok. Pred\u00ed\u010fte tr\u00e1peniu a\u00a0zbyto\u010dnej frustr\u00e1cii malou \u00fapravou zlo\u017eenia stravy, ktor\u00fa si be\u017ene pripravujete. Odborn\u00edci t\u00fato met\u00f3du naz\u00fdvaj\u00fa aj \u201espr\u00e1vne podelen\u00fd tanier\u201c. <\/b><\/span><\/p>\n

Polovicu taniera by mala tvori\u0165 mie\u0161an\u00e1 zelenina, \u0161tvrtinu celozrnn\u00e1 obilnina alebo in\u00e1 \u0161krobov\u00e1 pr\u00edloha s\u00a0obsahom vl\u00e1kniny a\u00a0\u010fal\u0161ia \u0161tvrtina sa prenech\u00e1 \u201echudej\u201c bielkovine, t.j. \u017eivo\u010d\u00ed\u0161nym alebo rastlinn\u00fdm potravin\u00e1m, ktor\u00e9 s\u00fa bohat\u00e9 na prote\u00edny a\u00a0chudobn\u00e9 na tuk a\u00a0energiu. Dobrou vo\u013ebou s\u00fa n\u00e1tierky zo s\u00f3je a\u00a0tofu, ktor\u00e9 zastupuj\u00fa zdrav\u00e9 prote\u00edny s\u00a0n\u00edzkym obsahom tuku.<\/strong> Rastlinn\u00e1 strava je bohat\u00fdm zdrojom vl\u00e1kniny, vitam\u00ednov, miner\u00e1lnych l\u00e1tok a\u00a0fytonutrientov, ktor\u00e9 telu poskytuj\u00fa prirodzen\u00fa prevenciu proti z\u00e1va\u017en\u00fdm ochoreniam. Rastlinn\u00e9 potraviny by vo v\u0161eobecnosti mali tvori\u0165 a\u017e dve tretiny v\u0161etk\u00e9ho, \u010do zjete.<\/span><\/p>\n

\u00a0<\/p>\n

\"\"<\/p>\n

\u00a0<\/p>\n

MAL\u00c9 KROKY K\u00a0VE\u013dK\u00ddM ZMEN\u00c1M<\/b><\/span><\/p>\n

Jedno z\u00a0naj\u00fa\u010dinnej\u0161\u00edch opatren\u00ed vo\u010di nespr\u00e1vnym stravovac\u00edm n\u00e1vykom je zameni\u0165 nepr\u00edli\u0161 zdrav\u00e9 potraviny, na ktor\u00e9 ste be\u017ene zvyknut\u00ed, za ich \u013eah\u0161ie verzie<\/b>. V\u00a0praxi to znamen\u00e1, \u017ee nemus\u00edte h\u00e1dza\u0165 \u201ecez palubu\u201c v\u0161etky svoje ob\u013e\u00faben\u00e9 jedl\u00e1, no sk\u00faste ich doplni\u0165 o\u00a0v\u00fd\u017eivnej\u0161iu zlo\u017eku. Bielu ry\u017eu m\u00f4\u017eete nahradi\u0165 hnedou, divokou alebo basmati ry\u017eou, klasick\u00e9 cestoviny zase celozrnn\u00fdmi. Objavte menej tradi\u010dn\u00e9 pr\u00edlohy, ako je napr\u00edklad bulgur, kuskus \u010di quinoa a\u00a0vysk\u00fa\u0161ajte, ako chut\u00ed zelenina spolu s\u00a0humusom alebo \u010disto rastlinn\u00fdmi n\u00e1tierkami. <\/span><\/p>\n

\u010eal\u0161ou \u00fa\u010dinnou pom\u00f4ckou, ako dr\u017ea\u0165 svoje chute pod kontrolou, je prida\u0165 v\u0161ade, kde je to len trochu mo\u017en\u00e9, bylinky, koreniny, huby, orechy a\u00a0semia\u010dka.<\/strong> Va\u0161e jedlo tak prirodzen\u00fdm sp\u00f4sobom o\u017eije a\u00a0o\u010dar\u00ed v\u00e1s l\u00e1kav\u00fdmi v\u00f4\u0148ami. V\u00a0neposlednom rade, sk\u00faste uprednostni\u0165 pr\u00edpravu jedla na pare a dusen\u00edm pred vypr\u00e1\u017ean\u00edm \u010di\u00a0pe\u010den\u00edm v r\u00fare. Nemus\u00edte ka\u017ed\u00fd de\u0148 trva\u0165 na teplej ve\u010deri \u2013 \u010d\u00edm \u010derstvej\u0161ie bude va\u0161e jedlo, o to viac sa pote\u0161\u00ed va\u0161e tr\u00e1venie aj\u00a0imunita.<\/span><\/p>\n

\u00a0<\/p>\n

\"\"<\/p>\n

\u00a0<\/p>\n

N\u00c1\u0160 TIP<\/b><\/span><\/p>\n

Vedeli ste, \u017ee predsavzatie lep\u0161ie sa stravova\u0165 naj\u010dastej\u0161ie zlyh\u00e1 pri ra\u0148ajk\u00e1ch, probl\u00e9mov\u00e9 s\u00fa tie\u017e desiaty a\u00a0olovranty? V\u00e4\u010d\u0161inou ich toti\u017e vynech\u00e1te alebo v\u00a0\u010dasovom strese siahnete po \u010domsi, \u010do va\u0161u snahu o\u00a0zdrav\u0161ie \u201eja\u201c celkom zmar\u00ed. Preto okrem d\u00e1vky zeleniny alebo ovocia majte v\u017edy po ruke v\u017edy nie\u010do chutn\u00e9 a\u00a0zdrav\u00e9, \u010do v\u00e1s zas\u00fdti. Vysk\u00fa\u0161ajte napr\u00edklad stopercentn\u00e9 rastlinn\u00e9 n\u00e1tierky \u2013 kombinova\u0165 ich m\u00f4\u017eete so \u0161al\u00e1tom, pe\u010den\u00fdmi zemiakmi, zeleninou v\u00a0podobe dipu alebo len ich tak natrite na \u010derstv\u00fd kv\u00e1skov\u00fd chlieb.<\/strong> Preto\u017ee zdrav\u00e1 strava v\u00f4bec nemus\u00ed by\u0165 zlo\u017eit\u00e1.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Rozhodli ste sa zmeni\u0165 svoj jed\u00e1lni\u010dek? Gratulujeme! \u010ci u\u017e potrebujete povzbudi\u0165 imunitu, schudn\u00fa\u0165 p\u00e1r k\u00edl alebo by ste chceli pristupova\u0165 k\u00a0svojmu stravovaniu zodpovednej\u0161ie, m\u00e1me pre v\u00e1s nieko\u013eko tipov, ako to urobi\u0165 spr\u00e1vne a\u00a0najm\u00e4 bezbolestne. Jes\u0165 zdravo a\u00a0z\u00e1rove\u0148 chutne je \u013eah\u0161ie, ne\u017e si mysl\u00edte! Potvrdil to aj zn\u00e1my gastroenterol\u00f3g, MUDr. Peter Min\u00e1rik.<\/p>\n","protected":false},"author":1,"featured_media":2417,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[256],"tags":[],"class_list":["post-2395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"_links":{"self":[{"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/posts\/2395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/comments?post=2395"}],"version-history":[{"count":1,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/posts\/2395\/revisions"}],"predecessor-version":[{"id":2416,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/posts\/2395\/revisions\/2416"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/media\/2417"}],"wp:attachment":[{"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/media?parent=2395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/categories?post=2395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lunter.webgate.codes\/sk\/wp-json\/wp\/v2\/tags?post=2395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}