[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.ignisplus.cz\/zaklad-racionalniho-jidelnicku\/#Article","mainEntityOfPage":"https:\/\/www.ignisplus.cz\/zaklad-racionalniho-jidelnicku\/","headline":"Z\u00e1klad racion\u00e1ln\u00edho j\u00eddeln\u00ed\u010dku","name":"Z\u00e1klad racion\u00e1ln\u00edho j\u00eddeln\u00ed\u010dku","description":"Z\u00e1klad j\u00eddeln\u00ed\u010dku by m\u011bl b\u00fdt takov\u00fd, abychom se po j\u00eddle c\u00edtili dob\u0159e. Rozhodn\u011b se nenu\u0165te j\u00edst j\u00eddla, kter\u00e1 v\u00e1m nechutnaj\u00ed, akor\u00e1t v\u00e1m to pokaz\u00ed prvn\u00ed dojem. V \u00favodu ji\u017e bylo nast\u00edn\u011bno, \u017ee ka\u017ed\u00fd j\u00eddeln\u00ed\u010dek je jin\u00fd. N\u011bco jin\u00e9ho pot\u0159ebuje t\u011bhotn\u00e1, koj\u00edc\u00ed \u017eena, \u017eena se sedav\u00fdm zam\u011bstn\u00e1n\u00edm, \u017eena sportovkyn\u011b nebo n\u011bkdo,...","datePublished":"2025-02-27","dateModified":"2023-05-02","author":{"@type":"Person","@id":"https:\/\/www.ignisplus.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.ignisplus.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/70bfba35016f640cc40a20bdb6eeeb519f15df7de2446955eee0a1f10ed86e77?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/70bfba35016f640cc40a20bdb6eeeb519f15df7de2446955eee0a1f10ed86e77?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"ignisplus.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.ignisplus.cz\/wp-content\/uploads\/img_a302306_w1930_t1512142622.jpg","url":"https:\/\/www.ignisplus.cz\/wp-content\/uploads\/img_a302306_w1930_t1512142622.jpg","height":0,"width":0},"url":"https:\/\/www.ignisplus.cz\/zaklad-racionalniho-jidelnicku\/","wordCount":409,"articleBody":"Z\u00e1klad j\u00eddeln\u00ed\u010dku by m\u011bl b\u00fdt takov\u00fd, abychom se po j\u00eddle c\u00edtili dob\u0159e. Rozhodn\u011b se nenu\u0165te j\u00edst j\u00eddla, kter\u00e1 v\u00e1m nechutnaj\u00ed, akor\u00e1t v\u00e1m to pokaz\u00ed prvn\u00ed dojem. V \u00favodu ji\u017e bylo nast\u00edn\u011bno, \u017ee ka\u017ed\u00fd j\u00eddeln\u00ed\u010dek je jin\u00fd. N\u011bco jin\u00e9ho pot\u0159ebuje t\u011bhotn\u00e1, koj\u00edc\u00ed \u017eena, \u017eena se sedav\u00fdm zam\u011bstn\u00e1n\u00edm, \u017eena sportovkyn\u011b nebo n\u011bkdo, kdo m\u00e1 rychl\u00fd metabolismus. Tak\u00e9 j\u00edme jin\u00e9 mno\u017estv\u00ed b\u011bhem menstruace, p\u0159ed n\u00ed nebo po n\u00ed. Zkr\u00e1tka, ka\u017ed\u00e1 je jin\u00e1, a to bychom si na za\u010d\u00e1tku m\u011bly uv\u011bdomit a nesrovn\u00e1vat se s kamar\u00e1dkou, kter\u00e1 j\u00ed \u00fapln\u011b jinak.  P\u0159\u00edjem J\u00eddeln\u00ed\u010dek je z\u00e1klad \u00fasp\u011bchu. Co ale nesm\u00edme opomenout je tak\u00e9 energetick\u00fd v\u00fddej, kter\u00fd by m\u011bl p\u0159evy\u0161ovat p\u0159\u00edjem. Jen tak t\u011blo za\u010dne spalovat tuky. Je tak\u00e9 rozd\u00edl v mno\u017estv\u00ed \u017eivin a miner\u00e1l\u016f v potravin\u00e1ch. Up\u0159ednost\u0148ujeme \u010derstv\u00e9 suroviny. D\u016fle\u017eit\u00e1 je tak\u00e9 vl\u00e1knina, kter\u00e9 bychom m\u011bly p\u0159ijmout 35 gram\u016f denn\u011b. Doporu\u010duje se tak\u00e9 vyp\u00edt a\u017e 8 sklenic \u010dist\u00e9 vody.  Co teda j\u00edst? 1. ka\u017ed\u00e9 j\u00eddlo kombinujte ze sacharid\u016f, b\u00edlkovin a tuk\u016f 2. tal\u00ed\u0159 si rozd\u011blte na t\u0159i d\u00edly \u2013 maso, zelenina, p\u0159\u00edloha 3. j\u00edst pravideln\u011b a pest\u0159e 4. 3x denn\u011b zelenina a 2x denn\u011b ovoce 5. sacharidy nejl\u00e9pe v podob\u011b r\u00fd\u017ee, brambor, lu\u0161t\u011bnin, celozrnn\u00e9 mouky 6. za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku ml\u00e9\u010dn\u00e9 v\u00fdrobky \u2013 b\u00edl\u00fd jogurt, kef\u00edr, podm\u00e1sl\u00ed, polotvrd\u00fd s\u00fdr 30 %, Cottage 7. nebojte se vajec \u2013 kdy\u017e ka\u017ed\u00fd den sn\u00edte jedno vejce, rozhodn\u011b v\u00e1m to nezv\u00fd\u0161\u00ed cholesterol, tento m\u00fdtus je ji\u017e vyvr\u00e1cen 8. kdy\u017e si jednou za \u010das dop\u0159ejete m\u00e1slo, nic se nestane 9. jezte 2x t\u00fddn\u011b ryby \u2013 obsahuj\u00ed zdrav\u00e9 tuky, kter\u00e9 va\u0161e t\u011blo ocen\u00ed 10. maso nejl\u00e9pe ku\u0159ec\u00ed, kr\u00e1li\u010d\u00ed a kr\u016ft\u00ed, \u0161unka by m\u011bla obsahovat v\u00edce jak 85 % masa  11. mlsejte o\u0159\u00ed\u0161ky, su\u0161en\u00e9 ovoce a \u010dokol\u00e1du s obsahem kakaa vy\u0161\u0161\u00ed ne\u017e 70 % 12. pokrmy p\u0159ipravujte na \u0159epkov\u00e9m oleji (lep\u0161\u00ed ne\u017e slune\u010dnicov\u00fd) 13. s\u016fl s rozumem \u2013 nau\u010dte se pou\u017e\u00edvat v\u00edce bylinek, v ko\u0159en\u00ed hl\u00eddejte obsah soli 14. \u010daj si m\u00edsto cukru osla\u010fte medem nebo st\u00e9vi\u00ed                                                                                                                                                                                                                                                                                                                                                                                         3.7\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Z\u00e1klad racion\u00e1ln\u00edho j\u00eddeln\u00ed\u010dku","item":"https:\/\/www.ignisplus.cz\/zaklad-racionalniho-jidelnicku\/#breadcrumbitem"}]}]