{"id":15566,"date":"2021-11-13T13:32:35","date_gmt":"2021-11-13T12:32:35","guid":{"rendered":"https:\/\/herbastore.sk\/uncategorized-cs\/iifym\/"},"modified":"2021-11-13T13:32:35","modified_gmt":"2021-11-13T12:32:35","slug":"iifym","status":"publish","type":"post","link":"https:\/\/herbastore.sk\/cs\/hubnuti\/iifym\/","title":{"rendered":"IIFYM \u2013 Je mo\u017en\u00e9 j\u00edst v\u0161echno a nep\u0159ibrat?"},"content":{"rendered":"

Diety<\/h2>\n

Mnoz\u00ed z v\u00e1s ji\u017e ur\u010dit\u011b podlehli n\u011bkolika diet\u00e1m, a\u0165 u\u017e dlouhodob\u011b nebo kr\u00e1tkodob\u011b \u00fa\u010dinn\u00fdm, p\u0159\u00edpadn\u011b naprosto ne\u00fa\u010dinn\u00fdm. \u201eL\u00e1kav\u00e9\u201c diety, se kter\u00fdmi se setk\u00e1v\u00e1me jsou DASH, Paleo, TLC, Raw, St\u0159edomo\u0159sk\u00e1, South Beach, D\u011blen\u00e1 strava, Atkinsova, Ornishova, Seversk\u00e1 a velk\u00e9 mno\u017estv\u00ed jin\u00fdch. Rozhodla jsem se uv\u00e9st jednu z nejzn\u00e1m\u011bj\u0161\u00edch a velmi uzn\u00e1van\u00fdch diet, Ketogenn\u00ed dietu. Je v\u0161ak tato dieta vhodn\u00e1?<\/p>\n

Ketogenn\u00ed dieta<\/h3>\n

Keto dieta (naz\u00fdvan\u00e1 tak\u00e9 proteinov\u00e1, b\u00edlkovinn\u00e1) je postavena na vysok\u00e9m p\u0159\u00edjmu tuk\u016f<\/strong>, m\u00edrn\u011b zv\u00fd\u0161en\u00e9m p\u0159\u00edjmu b\u00edlkovin<\/strong> a extr\u00e9mn\u00edm omezen\u00ed sacharid\u016f<\/strong>. Zat\u00edmco p\u0159i racion\u00e1ln\u00edm stravov\u00e1n\u00ed p\u0159ij\u00edm\u00e1me 40 %<\/strong> sacharid\u016f, 30 %<\/strong> b\u00edlkovin a do 30 %<\/strong> tuk\u016f, ketogenn\u00ed stravov\u00e1n\u00ed dovoluje pouze 5 %<\/strong> sacharid\u016f. Za to tuky tvo\u0159\u00ed a\u017e 75 %<\/strong> celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/p>\n

V d\u016fsledku tohoto obr\u00e1cen\u00ed pom\u011bru z\u00e1kladn\u00edch \u017eivin, vznik\u00e1 stav zvan\u00fd ket\u00f3za<\/strong>. Ket\u00f3zu m\u016f\u017eeme zjednodu\u0161en\u011b definovat jako p\u0159\u00edtomnost ketol\u00e1tek v krvi nad norm\u00e1ln\u00ed hodnotu<\/strong>. \u201eP\u0159enastaven\u00edm\u201c organismu na tukov\u00fd metabolismus doch\u00e1z\u00ed ke spalov\u00e1n\u00ed tuk\u016f<\/strong><\/a>. V\u00fdsledky jsou podle zast\u00e1nc\u016f keto diety viditeln\u00e9 velmi rychle. V o\u010d\u00edch ob\u00e9zn\u00edch nad\u0161enc\u016f v\u00fdhra, pro odborn\u00edky probl\u00e9m.<\/p>\n

Jak\u00fd probl\u00e9m je v t\u00e9to diet\u011b?<\/h4>\n

Na za\u010d\u00e1tku toti\u017e t\u011blo \u010derp\u00e1 energii z glykogenu<\/em> a na n\u011bj je nav\u00e1zan\u00e1 voda<\/strong>. V prvn\u00ed f\u00e1zi diety tak t\u011blo neredukuje<\/strong> tuk, ale ztr\u00e1c\u00ed<\/strong> vodu<\/strong>. Ve druh\u00e9 f\u00e1zi u\u017e t\u011blo skute\u010dn\u011b ztr\u00e1c\u00ed<\/strong> tuk.<\/p>\n

Jist\u00fdm pozitivem je potla\u010den\u00ed hladu<\/strong>, co\u017e je zp\u016fsobeno zejm\u00e9na vysok\u00fdm p\u0159\u00edjmem tuk\u016f a b\u00edlkovin, je\u017e nasyt\u00ed. Probl\u00e9mem v\u0161ak je, \u017ee naprost\u00e1 v\u011bt\u0161ina hubnouc\u00edch se u\u017e do dal\u0161\u00edch f\u00e1z\u00ed nedostane, proto\u017ee i kdy\u017e trochu zhubnou<\/strong>, tak n\u00e1ro\u010dnou dietu vzdaj\u00ed<\/strong>.<\/p>\n

Ketogenn\u00ed dieta nen\u00ed<\/strong> obvykle veden\u00e1 pod dohledem odborn\u00edk\u016f. Nenau\u010d\u00ed v\u00e1s spr\u00e1vn\u00e9mu stravovac\u00edmu re\u017eimu, v\u00fdb\u011bru potravin ani p\u0159\u00edprav\u011b j\u00eddel. Proto bude va\u0161e t\u011blo po skon\u010den\u00ed hubnouc\u00edho programu a jednostrann\u00e9ho p\u0159\u00edjmu \u017eivin ba\u017eit po sacharidech<\/strong>. Kdy\u017e se vr\u00e1t\u00edte k b\u011b\u017en\u00e9mu \u017eivotn\u00edho stylu a op\u011bt za\u010dnete j\u00edst klasickou stravu<\/strong>, tento p\u0159echod v\u011bt\u0161inou prob\u011bhne tak, \u017ee kila p\u016fjdou vzh\u016fru a dostav\u00ed se tzv. jojo efekt<\/strong>. Nav\u00edc, pokud jste nad\u0161encem silov\u00fdch v\u00fdkon\u016f, m\u016f\u017ee se v\u00e1m zhor\u0161it fyzick\u00e1 v\u00fdkonnost.<\/p>\n

Ka\u017ed\u00e1 z uveden\u00fdch diet je zalo\u017eena na odebr\u00e1n\u00ed jednotliv\u00fdch makronutrient\u016f (sacharid\u016f, tuk\u016f nebo b\u00edlkovin) a n\u00e1sledn\u00e9m nahrazen\u00ed r\u016fzn\u00fdmi jin\u00fdmi potravinami, p\u0159\u00edpadn\u011b \u00fapln\u00fdm vy\u0159azen\u00edm. Je d\u016fle\u017eit\u00e9 uv\u00e9st, \u017ee na\u0161e t\u011blo pot\u0159ebuje p\u0159ij\u00edmat v\u0161echny z uveden\u00fdch makronutrient\u016f.<\/p><\/blockquote>\n

Co si o diet\u00e1ch mysl\u00ed odborn\u00edci?<\/h3>\n

Francouzsk\u00e1 N\u00e1rodn\u00ed agentura pro bezpe\u010dnost potravin (ANSES)<\/strong> varuje p\u0159ed \u201eklinick\u00fdmi, biologick\u00fdmi a psychick\u00fdmi dopady\u201c spojen\u00fdmi s odtu\u010d\u0148ovac\u00edmi dietami. Vzhledem k nedostatku n\u011bkter\u00fdch \u017eivin mohou nastat probl\u00e9my s kostmi \u010di metabolismem<\/strong>. V dlouhodob\u00e9 perspektiv\u011b tyto diety vedou k bludn\u00e9mu kruhu, kdy \u010dlov\u011bk znovu nabere shozen\u00e9 kilogramy.<\/p>\n

Pokud jsou diety chud\u00e9 na sacharidy v kr\u00e1tkodob\u00e9 perspektiv\u011b \u00fa\u010dinn\u00e9, jsou dlouhodob\u011b riskantn\u00ed a nem\u011bly by b\u00fdt doporu\u010dovan\u00e9, varuje profesor Banach. Je toti\u017e d\u016fle\u017eit\u00e9 nevynech\u00e1vat jeden druh potravy. Sacharidy, proteiny a tuky jsou pro stravov\u00e1n\u00ed nezbytn\u00e9. Podle nutri\u010dn\u00edch poradc\u016f je v\u00fd\u017eivov\u00e1 pot\u0159eba \u010dlov\u011bka pokryta, pokud se strava skl\u00e1d\u00e1 z p\u0159ibli\u017en\u011b 50 % sacharid\u016f, 20 % protein\u016f a 30 % tuk\u016f.<\/p>\n

Podle Sv\u011btov\u00e9 zdravotnick\u00e9 organizace (WHO)<\/strong> nadm\u011brn\u00e1 konzumace \u010derven\u00e9ho masa a uzenin bohat\u00fdch na cholesterol a nasycen\u00e9 tuky (nap\u0159. v paleo diet\u011b) p\u0159isp\u00edv\u00e1 ke vzniku n\u011bkter\u00fdch druh\u016f rakoviny, zejm\u00e9na st\u0159ev a kone\u010dn\u00edku.<\/strong> Tyto l\u00e1tky maj\u00ed tak\u00e9 na sv\u011bdom\u00ed kardiovaskul\u00e1rn\u00ed choroby. Nav\u00edc m\u016f\u017ee hr\u00e1t roli i sn\u00ed\u017een\u00e1 konzumace miner\u00e1ln\u00edch l\u00e1tek a vitam\u00edn\u016f.<\/p>\n

Nen\u00ed probl\u00e9m zhubnout, ale trvale si udr\u017eet vysn\u011bnou postavu. Dieta nen\u00ed nesmysln\u00e1, pokud z n\u00ed dok\u00e1\u017eete vytvo\u0159it sv\u016fj \u017eivotn\u00ed styl. Pokud v\u00e1s konkr\u00e9tn\u00ed dieta omezuje, nedok\u00e1\u017eete v n\u00ed dlouhodob\u011b setrvat a v\u00fdsledkem bude op\u011btovn\u00e9 p\u0159ib\u00edr\u00e1n\u00ed.<\/p><\/blockquote>\n

IIFYM (flexibiln\u00ed stravov\u00e1n\u00ed)<\/h2>\n

Podle m\u00e9ho n\u00e1zoru nejefektivn\u011bj\u0161\u00ed styl stravov\u00e1n\u00ed je Flexibiln\u00ed stravov\u00e1n\u00ed \u2013 IIFYM<\/strong>, z angl. If It Fits Your Macros, tzn. pokud v\u00e1m to sed\u00ed do kalori\u00ed\/makronutrient\u016f, dejte si to. Pokud jste o tomto typu stravov\u00e1n\u00ed je\u0161t\u011b nesly\u0161eli nebo si j\u00edm nejste \u00fapln\u011b jisti, te\u010f m\u00e1te \u0161anci dozv\u011bd\u011bt se v\u00edce.<\/p>\n

Na jak\u00e9m principu funguje IIFYM?<\/h3>\n

Z\u00e1kladn\u00edm mottem IIFYM (flexibiln\u00edho stravov\u00e1n\u00ed) je, \u017ee se nemus\u00edte omezovat v poj\u00edd\u00e1n\u00ed, proto\u017ee \u017e\u00e1dn\u00e9 j\u00eddlo nen\u00ed zak\u00e1zan\u00e9<\/strong>. U IIFYM najdete mno\u017estv\u00ed kalori\u00ed a tak\u00e9 pom\u011br b\u00edlkovin, sacharid\u016f a tuk\u016f, kter\u00e9 m\u00e1te j\u00edst ka\u017ed\u00fd den, abyste dos\u00e1hli va\u0161ich c\u00edl\u016f. Mo\u017en\u00e1 si p\u0159edstavujete, \u017ee budete od r\u00e1na do ve\u010dera j\u00edst co v\u00e1m p\u0159ijde \u201epod ruku\u201c, ale tak jednoduch\u00e9 to nebude.<\/p>\n

Zachovejte pom\u011br 80 % zdrav\u00fdch, v\u00fd\u017eivn\u00fdch potravin a 20 % nezdrav\u00fdch ve va\u0161em j\u00eddeln\u00ed\u010dku. Pot\u00e9, co si tato \u010d\u00edsla ur\u010d\u00edte, va\u0161\u00edm \u00fakolem je jednodu\u0161e zapo\u010d\u00edt\u00e1vat tyto hodnoty do va\u0161eho celkov\u00e9ho p\u0159\u00edjmu a v podstat\u011b nez\u00e1le\u017e\u00ed na tom, z jak\u00e9ho j\u00eddla tyto kalorie a makro\u017eiviny poch\u00e1zej\u00ed.<\/strong><\/p><\/blockquote>\n

Pracujte s \u00fadaji, zjist\u011bte si v\u00e1\u0161 denn\u00ed v\u00fddej a k tomu vhodn\u00fd denn\u00ed p\u0159\u00edjem. Ka\u017ed\u00e1 makro\u017eivina m\u00e1 n\u011bjakou energickou hodnotu, kter\u00e1 je po\u010d\u00edt\u00e1na na 1 gram makra a je m\u011b\u0159ena v kalori\u00edch (kcal). Na z\u00e1klad\u011b p\u0159izp\u016fsobov\u00e1n\u00ed mno\u017estv\u00ed makronutrient\u016f a kalori\u00ed jste schopni m\u011bnit kompozici va\u0161eho t\u011bla, zbavit se tuku a vybudovat svalstvo.<\/p>\n

Na IIFYM je \u00fa\u017easn\u00e9, \u017ee pokud nap\u0159\u00edklad j\u00edte cel\u00fd den zdrav\u011b, kvalitn\u00ed potraviny a na konci dne v\u00e1m zbylo je\u0161t\u011b mnoho voln\u00fdch kalori\u00ed, klidn\u011b si m\u016f\u017eete d\u00e1t \u010dokol\u00e1du \u010di zmrzlinu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Diety Mnoz\u00ed z v\u00e1s ji\u017e ur\u010dit\u011b podlehli n\u011bkolika diet\u00e1m, a\u0165 u\u017e dlouhodob\u011b nebo kr\u00e1tkodob\u011b \u00fa\u010dinn\u00fdm, p\u0159\u00edpadn\u011b naprosto ne\u00fa\u010dinn\u00fdm. \u201eL\u00e1kav\u00e9\u201c diety, se kter\u00fdmi se setk\u00e1v\u00e1me jsou DASH, Paleo, TLC, Raw, St\u0159edomo\u0159sk\u00e1, South Beach, D\u011blen\u00e1 strava, Atkinsova, Ornishova, Seversk\u00e1 a velk\u00e9 mno\u017estv\u00ed jin\u00fdch. Rozhodla jsem se uv\u00e9st jednu z nejzn\u00e1m\u011bj\u0161\u00edch a velmi uzn\u00e1van\u00fdch diet, Ketogenn\u00ed dietu. Je…<\/p>\n","protected":false},"author":9,"featured_media":7543,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[311],"tags":[],"class_list":["post-15566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hubnuti"],"yoast_head":"\nIIFYM \u2013 Je mo\u017en\u00e9 j\u00edst v\u0161echno a nep\u0159ibrat? - 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\/hubnuti\/iifym\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"IIFYM \u2013 Je mo\u017en\u00e9 j\u00edst v\u0161echno a nep\u0159ibrat? - herbastore\" \/>\n<meta property=\"og:description\" content=\"Diety Mnoz\u00ed z v\u00e1s ji\u017e ur\u010dit\u011b podlehli n\u011bkolika diet\u00e1m, a\u0165 u\u017e dlouhodob\u011b nebo kr\u00e1tkodob\u011b \u00fa\u010dinn\u00fdm, p\u0159\u00edpadn\u011b naprosto ne\u00fa\u010dinn\u00fdm. \u201eL\u00e1kav\u00e9\u201c diety, se kter\u00fdmi se setk\u00e1v\u00e1me jsou DASH, Paleo, TLC, Raw, St\u0159edomo\u0159sk\u00e1, South Beach, D\u011blen\u00e1 strava, Atkinsova, Ornishova, Seversk\u00e1 a velk\u00e9 mno\u017estv\u00ed jin\u00fdch. Rozhodla jsem se uv\u00e9st jednu z nejzn\u00e1m\u011bj\u0161\u00edch a velmi uzn\u00e1van\u00fdch diet, Ketogenn\u00ed dietu. 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