[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.elksas.sk\/trojica-zdravych-stravovacich-navykov\/#Article","mainEntityOfPage":"https:\/\/www.elksas.sk\/trojica-zdravych-stravovacich-navykov\/","headline":"Trojica zdrav\u00fdch stravovac\u00edch n\u00e1vykov","name":"Trojica zdrav\u00fdch stravovac\u00edch n\u00e1vykov","description":"Iba zmena stravovania a stravovac\u00edch n\u00e1vykov by mohla pom\u00f4c\u0165 drvivej v\u00e4\u010d\u0161ine t\u00fdch, ktor\u00ed sa s\u0165a\u017euj\u00fa na nadv\u00e1hu, aby sa dostali sp\u00e4\u0165 do norm\u00e1lu a\u00a0dok\u00e1zali schudn\u00fa\u0165. Odborn\u00edci z neziskovej organiz\u00e1cie „Kult\u00fara v oblasti zdravia“ a lek\u00e1ri vytvorili zoznam jednoduch\u00fdch odpor\u00fa\u010dan\u00ed, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 ob\u010danom zvykn\u00fa\u0165 si na zdrav\u00e9 stravovanie a stravovacie n\u00e1vyky. 1. Vytvorte rovnov\u00e1hu v\u00fd\u017eivn\u00fdch […]","datePublished":"2025-03-01","dateModified":"2025-03-01","author":{"@type":"Person","@id":"https:\/\/www.elksas.sk\/author\/#Person","name":"","url":"https:\/\/www.elksas.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/093836c6bc976bea6a4c3cd39f9136c261430c33201aa865249fef2be34e3fdb?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/093836c6bc976bea6a4c3cd39f9136c261430c33201aa865249fef2be34e3fdb?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"elksas.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.elksas.sk\/wp-content\/uploads\/img_a292546_w16603_t1540748651.jpg","url":"https:\/\/www.elksas.sk\/wp-content\/uploads\/img_a292546_w16603_t1540748651.jpg","height":0,"width":0},"url":"https:\/\/www.elksas.sk\/trojica-zdravych-stravovacich-navykov\/","wordCount":354,"articleBody":"Iba zmena stravovania a stravovac\u00edch n\u00e1vykov by mohla pom\u00f4c\u0165 drvivej v\u00e4\u010d\u0161ine t\u00fdch, ktor\u00ed sa s\u0165a\u017euj\u00fa na nadv\u00e1hu, aby sa dostali sp\u00e4\u0165 do norm\u00e1lu a\u00a0dok\u00e1zali schudn\u00fa\u0165. Odborn\u00edci z neziskovej organiz\u00e1cie „Kult\u00fara v oblasti zdravia“ a lek\u00e1ri vytvorili zoznam jednoduch\u00fdch odpor\u00fa\u010dan\u00ed, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 ob\u010danom zvykn\u00fa\u0165 si na zdrav\u00e9 stravovanie a stravovacie n\u00e1vyky.1. Vytvorte rovnov\u00e1hu v\u00fd\u017eivn\u00fdch l\u00e1tok na ka\u017edom tanieriJedn\u00fdm z najjednoduch\u0161\u00edch sp\u00f4sobov, ako optimalizova\u0165 svoje zdravie a energiu, je nas\u00fdtenie v\u00e1\u0161ho tela z\u00e1kladn\u00fdmi \u017eivinami. Je to jednoduch\u00e9: sna\u017ete sa milova\u0165 r\u00f4znorod\u00e9 mno\u017estvo produktov. Predstavte si, \u017ee va\u0161a miska je rozdelen\u00e1 do troch \u010dast\u00ed: jednou \u010das\u0165ou je bielkovinov\u00e1 v\u00fd\u017eiva (uprednost\u0148ujeme ryby alebo biele m\u00e4so z hydiny), druhou \u010das\u0165ou je zelenina a tre\u0165ou \u010das\u0165ou s\u00fa cestoviny alebo obilniny. V\u00e1\u0161 t\u00fd\u017edenn\u00fd ko\u0161\u00edk s potravinami by mal obsahova\u0165 najmenej 20 r\u00f4znych produktov, to je najbezpe\u010dnej\u0161\u00ed sp\u00f4sob, ako sa vyhn\u00fa\u0165 nedostatku vitam\u00ednov na jese\u0148 a v zime.2. Po jedle nie je potrebn\u00fd sp\u00e1nok, ale mal\u00fd pohyb.Ak sa akt\u00edvne pohybujete najmenej 15 min\u00fat v rozmedz\u00ed 30-60 min\u00fat po hlavnom jedle, metabolick\u00e9 procesy sa zr\u00fdchlia trikr\u00e1t a \u010fal\u0161ie kal\u00f3rie sa str\u00e1caj\u00fa bez nadmern\u00e9ho \u00fasilia v telocvi\u010dni. Synergia tepeln\u00e9ho \u00fa\u010dinku potrav\u00edn (pribli\u017ene 10% kal\u00f3ri\u00ed, ktor\u00e9 ste konzumovali, bud\u00fa pou\u017eit\u00e9 na tr\u00e1venie) a spotreba energie pre fyzick\u00fa aktivitu bude fungova\u0165. \u00da\u010dinok 15-min\u00fatov\u00e9ho akt\u00edvneho chodu na hodinu po jedle sa teda rovn\u00e1 45-min\u00fatovej prech\u00e1dzke v inej dobe.3. Nechajte vodou naplni\u0165 V\u00e1\u0161 de\u0148 a telo!Osem poh\u00e1rov vody denne alebo 1,5 litra je sp\u00f4sob, ako sa vyhn\u00fa\u0165 zbyto\u010dn\u00fdm n\u00e1v\u0161tev\u00e1m lek\u00e1ra. Dostato\u010dn\u00e9 mno\u017estvo tekutiny v tele dod\u00e1va energiu a pom\u00e1ha udr\u017eiava\u0165 pozornos\u0165.\u00a0 Voda pom\u00e1ha prekona\u0165 kocovinu alebo jej \u00faplne predch\u00e1dza\u0165. Taktie\u017e prirodzene zahrieva telo, \u010di\u017ee pocit chladu sa len tak nedostav\u00ed.                                                                                                                                                                                                                                                                                                                                                                                                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