{"id":15524,"date":"2021-11-13T10:45:47","date_gmt":"2021-11-13T09:45:47","guid":{"rendered":"https:\/\/herbastore.sk\/uncategorized-cs\/strava-zaklad-krasy-a-zdravi\/"},"modified":"2025-02-12T21:31:22","modified_gmt":"2025-02-12T20:31:22","slug":"strava-zaklad-krasy-a-zdravi","status":"publish","type":"post","link":"https:\/\/herbastore.sk\/cs\/zdravi\/strava-zaklad-krasy-a-zdravi\/","title":{"rendered":"Strava \u2013 z\u00e1klad kr\u00e1sy a zdrav\u00ed"},"content":{"rendered":"<h2>Nej\u010dast\u011bj\u0161\u00ed v\u00fdmluvy<\/h2>\n<p>Pat\u0159\u00edte k t\u011bm, kte\u0159\u00ed se t\u00edm, co sn\u011bd\u00ed nezab\u00fdvaj\u00ed? Je pro v\u00e1s jedin\u00fdm varovn\u00fdm prstem za\u010d\u00ednaj\u00edc\u00ed zdravotn\u00ed probl\u00e9m?<\/p>\n<p>Mysl\u00edte si, \u017ee zdrav\u00e1 strava je \u010dasov\u011b n\u00e1ro\u010dn\u00e1 a drah\u00e1? Funguj\u00ed jen drastick\u00e9 diety, chirurgick\u00e9 z\u00e1kroky a podobn\u00e9 hlouposti?<\/p>\n<p>Po p\u0159e\u010dten\u00ed n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dk\u016f se p\u0159esv\u011bd\u010d\u00edte, \u017ee se jedn\u00e1 o omyl. Pokud dop\u0159ejete va\u0161emu t\u011blu <strong>aktivn\u00ed pohyb a pestrou stravu<\/strong>, v\u00fdsledkem bude nejen kr\u00e1sn\u00e9, ale i zdrav\u00e9 t\u011blo.<\/p>\n<blockquote><p>V\u00fddej va\u0161eho t\u011bla jde ruku v ruce s va\u0161\u00edm p\u0159\u00edjmem.<\/p><\/blockquote>\n<p>Poj\u010fme se pod\u00edvat na z\u00e1kladn\u00ed (ne)rovnici, kter\u00e9 je t\u0159eba rozum\u011bt p\u0159ed zah\u00e1jen\u00edm cel\u00e9ho \u201ezkr\u00e1\u0161lovac\u00edho\u201c procesu. Tento proces v\u00e1s bude st\u00e1t mnohem m\u00e9n\u011b \u010dasu ne\u017e v\u00fdmluvy a m\u00e9n\u011b pen\u011bz ne\u017e chirurgick\u00e9 z\u00e1kroky.<br \/>\nKombinac\u00ed p\u0159\u00edjmu a v\u00fddeje energie mohou nastat t\u0159i situace, kter\u00e9 maj\u00ed odli\u0161n\u00e9 vlivy na va\u0161e t\u011blo:<\/p>\n<h3>1. P\u0158\u00cdJEM ENERGIE <strong><span style=\"color: #7bc143;\">=<\/span><\/strong> V\u00ddDEJ ENERGIE<\/h3>\n<p>kdy\u017e do t\u011bla p\u0159ijmete j\u00eddlem a pit\u00edm stejn\u00e9 mno\u017estv\u00ed kalori\u00ed, jako z n\u011bj fyzickou aktivitou (v\u010detn\u011b baz\u00e1ln\u00edho metabolismu) vyd\u00e1te, pak doch\u00e1z\u00ed k <strong>udr\u017eov\u00e1n\u00ed v\u00e1hy<\/strong>.<\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_268545984\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:0px 0px 20px 0px;\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha.png\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha.png 900w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha-267x119.png 267w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha-534x237.png 534w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha-800x356.png 800w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha-768x341.png 768w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kalorie_prijem_rovnovaha-510x227.png 510w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_268545984 {\n  width: 100%;\n}\n@media (min-width:550px) {\n  #image_268545984 {\n    width: 90%;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n<h3>2. P\u0158\u00cdJEM ENERGIE <strong><span style=\"color: #7bc143;\">&gt;<\/span><\/strong> V\u00ddDEJ ENERGIE<\/h3>\n<p>v p\u0159\u00edpad\u011b, \u017ee p\u0159\u00edjem energie z j\u00eddla a pit\u00ed p\u0159evy\u0161uje mno\u017estv\u00ed energie, kterou sp\u00e1l\u00edte aktivitou, doch\u00e1z\u00ed k p\u0159ib\u00edr\u00e1n\u00ed v\u00e1hy. To je pozitivn\u00ed pro kulturisty, kte\u0159\u00ed se sna\u017e\u00ed nabrat hmotu, ale pro v\u011bt\u0161inu lid\u00ed to zp\u016fsob\u00ed ne\u017e\u00e1douc\u00ed <strong>p\u0159ib\u00edr\u00e1n\u00ed<\/strong>. Ji\u017e 100 kalori\u00ed (kcal) nav\u00edc dok\u00e1\u017ee postupn\u011b zvy\u0161ovat hmotnost.<\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_716831344\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:0px 0px 20px 0px;\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok.png\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok.png 900w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok-267x119.png 267w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok-534x237.png 534w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok-800x356.png 800w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok-768x341.png 768w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-nadbytok-510x227.png 510w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_716831344 {\n  width: 100%;\n}\n@media (min-width:550px) {\n  #image_716831344 {\n    width: 90%;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n<h3>3. P\u0158\u00cdJEM ENERGIE <strong><span style=\"color: #7bc143;\">&lt;<\/span><\/strong> V\u00ddDEJ ENERGIE<\/h3>\n<p>pro lidi tou\u017e\u00edc\u00ed po huben\u011bj\u0161\u00ed postav\u011b je lep\u0161\u00ed alternativou, kdy\u017e p\u0159\u00edjem energie z j\u00eddla a pit\u00ed je men\u0161\u00ed ne\u017e v\u00fddej energie (kalorick\u00fd deficit) prost\u0159ednictv\u00edm aktivity, proto\u017ee tehdy t\u011blo za\u010d\u00edn\u00e1 vyu\u017e\u00edvat vlastn\u00ed zdroje a toho d\u016fsledkem je <strong>hubnut\u00ed<\/strong>.<\/p>\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_674899270\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:0px 0px 20px 0px;\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"400\" src=\"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit.png\" class=\"attachment-large size-large\" alt=\"\" srcset=\"https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit.png 900w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit-267x119.png 267w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit-534x237.png 534w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit-800x356.png 800w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit-768x341.png 768w, https:\/\/herbastore.sk\/wp-content\/uploads\/2019\/03\/kaloricky-deficit-510x227.png 510w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_674899270 {\n  width: 100%;\n}\n@media (min-width:550px) {\n  #image_674899270 {\n    width: 90%;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n<h3>Jak\u00fd je m\u016fj denn\u00ed p\u0159\u00edjem?<\/h3>\n<p>Na za\u010d\u00e1tku je d\u016fle\u017eit\u00e9 zjistit, jak\u00fd je v\u00e1\u0161 c\u00edl, a\u0165 u\u017e je to udr\u017een\u00ed v\u00e1hy, hubnut\u00ed nebo p\u0159ib\u00edr\u00e1n\u00ed. Sv\u016fj denn\u00ed p\u0159\u00edjem zjist\u00edte, pokud spo\u010d\u00edt\u00e1te v\u0161echny p\u0159ijat\u00e9 kalorie, kter\u00e9 p\u0159ijmete za cel\u00fd den (doporu\u010duji aplikaci Kalorick\u00e9 tabulky, zbav\u00ed v\u00e1s zbyte\u010dn\u00e9ho psan\u00ed na pap\u00edr). \u010ct\u011bte etikety na obalech potravin, usnadn\u00ed v\u00e1m to pr\u00e1ci. \u010castokr\u00e1t opakujeme konzumaci j\u00eddel, proto nebude zapot\u0159eb\u00ed ka\u017edodenn\u00ed v\u00e1\u017een\u00ed potravin. Nejprve se v\u00e1m tento proces bude zd\u00e1t p\u0159\u00edli\u0161 zdlouhav\u00fd, ale pozd\u011bji dok\u00e1\u017eete sami (v hlav\u011b) spo\u010d\u00edtat p\u0159ijat\u00e9 kalorie.<\/p>\n<blockquote><p>Ide\u00e1ln\u00ed je zvolit denn\u00ed pom\u011br p\u0159ijat\u00fdch kalori\u00ed \u2013 40% sacharidy: 30% b\u00edlkoviny: 30% tuky.<\/p><\/blockquote>\n<h3>Jak\u00fd je m\u016fj denn\u00ed v\u00fddej?<\/h3>\n<p>Dal\u0161\u00edm pot\u0159ebn\u00fdm indexem je baz\u00e1ln\u00ed metabolick\u00fd v\u00fddej <strong>BMR (Basal Metabolic Rate)<\/strong>, zjist\u00edte j\u00edm, kolik kalori\u00ed byste m\u011bli denn\u011b p\u0159ijmout, v z\u00e1vislosti na va\u0161em c\u00edli. Ur\u010duje energii, kterou t\u011blo pot\u0159ebuje k \u017eivotu. BMR se po\u010d\u00edt\u00e1 podle pohlav\u00ed, v\u00fd\u0161ky, v\u00e1hy a tak\u00e9 z\u00e1le\u017e\u00ed na denn\u00ed aktivit\u011b.<br \/>\nPokud jste aktivn\u00ed sportovec, je t\u0159eba hodnotu vyn\u00e1sobit 1,8; pokud sportujete ob\u010das, vyn\u00e1sobte hodnotu \u010d\u00edslem 1,3 a pokud v\u016fbec nesportujete, tak hodnotu vyn\u00e1sobte \u010d\u00edslem 1,1.<\/p>\n<blockquote><p>T\u011blo nevyd\u00e1v\u00e1 energii jen na n\u00e1ro\u010dn\u00e9 \u00fakoly, p\u0159ibli\u017en\u011b 60 % spot\u0159ebuje na zachov\u00e1n\u00ed \u017eivotn\u011b d\u016fle\u017eit\u00fdch funkc\u00ed organismu, jako je \u010dinnost srdce, plic, tr\u00e1ven\u00ed, ledvin a pr\u00e1ci bun\u011bk.<\/p><\/blockquote>\n<h3>Vzorec pro v\u00fdpo\u010det BMR<\/h3>\n<p>BMR (\u017eeny)= 655,0955 + (9,5634 x v\u00e1ha v kg) + (1,8496 x v\u00fd\u0161ka v cm) \u2013 (4,6756 x v\u011bk v letech)<br \/>\nBMR (mu\u017ei)= 66,473 + (13,7516 x v\u00e1ha v kg) + (5,0033 x v\u00fd\u0161ka v cm) \u2013 (6,755 x v\u011bk v letech)<\/p>\n<p>P\u0159\u00edklad: 20let\u00e1 aktivn\u00ed sportovkyn\u011b, v\u00e1\u017e\u00edc\u00ed 66 kg, vysok\u00e1 174 cm by m\u011bla denn\u011b p\u0159ijmout 2726 kcal.<br \/>\nV\u00fdpo\u010det BMR = 655,0955 + (9,5634 x 66) + (1,8496 x 174) \u2013 (4,6756 x 20) x 1,8 = 2 726 kcal<\/p>\n<p>\u010castokr\u00e1t se zmi\u0148uje index t\u011blesn\u00e9 hmotnosti \u2013 <strong>BMI (Body Mass Index)<\/strong>, kter\u00fd se po\u010d\u00edt\u00e1 z pom\u011bru t\u011blesn\u00e9 v\u00fd\u0161ky a v\u00e1hy, nen\u00ed v\u0161ak zcela vhodn\u00fd pro v\u00fdpo\u010det. M\u011bjte na pam\u011bti, \u017ee slou\u017e\u00ed pouze jako z\u00e1kladn\u00ed orientace, zda je va\u0161e v\u00e1ha v norm\u00e1lu nebo jste ob\u00e9zn\u00ed. Nezohled\u0148uje v\u011bk a ani neodkryje dal\u0161\u00ed tajemstv\u00ed va\u0161eho t\u011bla. Nedozv\u00edte se z n\u011bj, kolik procent z va\u0161\u00ed v\u00e1hy tvo\u0159\u00ed svaly a kolik tuk\u016f.<\/p>\n<p>Nap\u0159\u00edklad kulturista m\u016f\u017ee m\u00edt vysokou hodnotu BMI, a p\u0159esto nen\u00ed ob\u00e9zn\u00ed, proto\u017ee vysok\u00e1 hodnota indexu BMI je u n\u011bj d\u00e1na velk\u00fdm mno\u017estv\u00edm svalov\u00e9 hmoty. Naopak star\u0161\u00ed lid\u00e9 s mal\u00fdm mno\u017estv\u00edm svalstva mohou b\u00fdt ze zdravotn\u00edho hlediska ob\u00e9zn\u00ed, p\u0159esto\u017ee je BMI je \u0159ad\u00ed do kategorie ide\u00e1ln\u00ed v\u00e1hy.<\/p>\n<h2>Pl\u00e1nujte!<\/h2>\n<p>Ka\u017ed\u00fd ve\u010der si najd\u011bte chvilku a rozmyslete si co budete druh\u00fd den j\u00edst. P\u0159ipravte si j\u00eddeln\u00ed\u010dek, rozd\u011blte denn\u00ed p\u0159\u00edjem do p\u011bti j\u00eddel, aby se v\u00e1m nestalo, \u017ee ve\u010der sn\u00edte v\u00e1\u0161 celodenn\u00ed p\u0159\u00edjem. P\u0159ivsta\u0148te si a nezapome\u0148te na vydatnou sn\u00eddani s dostate\u010dn\u00fdm mno\u017estv\u00edm tekutin.<\/p>\n<p style=\"text-align: right;\"><span style=\"font-size: 80%;\">Obr\u00e1zky: fitshaker.sk<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nej\u010dast\u011bj\u0161\u00ed v\u00fdmluvy Pat\u0159\u00edte k t\u011bm, kte\u0159\u00ed se t\u00edm, co sn\u011bd\u00ed nezab\u00fdvaj\u00ed? Je pro v\u00e1s jedin\u00fdm varovn\u00fdm prstem za\u010d\u00ednaj\u00edc\u00ed zdravotn\u00ed probl\u00e9m? Mysl\u00edte si, \u017ee zdrav\u00e1 strava je \u010dasov\u011b n\u00e1ro\u010dn\u00e1 a drah\u00e1? Funguj\u00ed jen drastick\u00e9 diety, chirurgick\u00e9 z\u00e1kroky a podobn\u00e9 hlouposti? Po p\u0159e\u010dten\u00ed n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dk\u016f se p\u0159esv\u011bd\u010d\u00edte, \u017ee se jedn\u00e1 o omyl. Pokud dop\u0159ejete va\u0161emu t\u011blu aktivn\u00ed&#8230;<\/p>\n","protected":false},"author":9,"featured_media":7464,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[315],"tags":[],"class_list":["post-15524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strava \u2013 z\u00e1klad kr\u00e1sy a zdrav\u00ed - herbastore<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/herbastore.sk\/cs\/zdravi\/strava-zaklad-krasy-a-zdravi\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strava \u2013 z\u00e1klad kr\u00e1sy a zdrav\u00ed - herbastore\" \/>\n<meta property=\"og:description\" content=\"Nej\u010dast\u011bj\u0161\u00ed v\u00fdmluvy Pat\u0159\u00edte k t\u011bm, kte\u0159\u00ed se t\u00edm, co sn\u011bd\u00ed nezab\u00fdvaj\u00ed? Je pro v\u00e1s jedin\u00fdm varovn\u00fdm prstem za\u010d\u00ednaj\u00edc\u00ed zdravotn\u00ed probl\u00e9m? Mysl\u00edte si, \u017ee zdrav\u00e1 strava je \u010dasov\u011b n\u00e1ro\u010dn\u00e1 a drah\u00e1? Funguj\u00ed jen drastick\u00e9 diety, chirurgick\u00e9 z\u00e1kroky a podobn\u00e9 hlouposti? Po p\u0159e\u010dten\u00ed n\u00e1sleduj\u00edc\u00edch \u0159\u00e1dk\u016f se p\u0159esv\u011bd\u010d\u00edte, \u017ee se jedn\u00e1 o omyl. 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