[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.bambu.sk\/zdrave-stravovanie-krok-po-kroku\/#Article","mainEntityOfPage":"https:\/\/www.bambu.sk\/zdrave-stravovanie-krok-po-kroku\/","headline":"Zdrav\u00e9 stravovanie krok po kroku","name":"Zdrav\u00e9 stravovanie krok po kroku","description":"Kal\u00f3rie, porcie a\u00a0chudnutie, zdrav\u00e1 strava, m\u00fdty o\u00a0chudnut\u00ed, obsesia s\u00a0jedlom.\u00a0 U\u00a0v\u00e4\u010d\u0161iny lud\u00ed z\u00e1vis\u00ed chu\u0165 jedla. Pokial jedlo nieje a\u017e pr\u00edli\u0161 slan\u00e9, sladk\u00e9, mastn\u00e9 tak sa ho ani nechytia. Tak isto pri zelenine. Zelenina bola v\u017edy \u201enepriate\u013eom\u201c \u013eudstva. Najzdrav\u0161ia mo\u017en\u00e1 varianta ku jed\u00e1lni\u010dku. Aj zdrav\u00e9 jedlo m\u00f4\u017ee by\u0165 chutn\u00e9, v\u0161etko z\u00e1vis\u00ed od koren\u00edn, om\u00e1\u010diek a\u00a0dochucovadiel. Ak nieste […]","datePublished":"2019-10-15","dateModified":"2019-10-15","author":{"@type":"Person","@id":"https:\/\/www.bambu.sk\/author\/#Person","name":"","url":"https:\/\/www.bambu.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/93869824c8aa580f0d16049ad31e69846ffc925e0cbb2826cc9554f53943da69?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/93869824c8aa580f0d16049ad31e69846ffc925e0cbb2826cc9554f53943da69?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"bambu.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.bambu.sk\/wp-content\/uploads\/img_a307818_w16694_t1572358779.jpg","url":"https:\/\/www.bambu.sk\/wp-content\/uploads\/img_a307818_w16694_t1572358779.jpg","height":0,"width":0},"url":"https:\/\/www.bambu.sk\/zdrave-stravovanie-krok-po-kroku\/","about":["Zdravie"],"wordCount":922,"articleBody":"Kal\u00f3rie, porcie a\u00a0chudnutie, zdrav\u00e1 strava, m\u00fdty o\u00a0chudnut\u00ed, obsesia s\u00a0jedlom.\u00a0 U\u00a0v\u00e4\u010d\u0161iny lud\u00ed z\u00e1vis\u00ed chu\u0165 jedla. Pokial jedlo nieje a\u017e pr\u00edli\u0161 slan\u00e9, sladk\u00e9, mastn\u00e9 tak sa ho ani nechytia. Tak isto pri zelenine. Zelenina bola v\u017edy \u201enepriate\u013eom\u201c \u013eudstva. Najzdrav\u0161ia mo\u017en\u00e1 varianta ku jed\u00e1lni\u010dku. Aj zdrav\u00e9 jedlo m\u00f4\u017ee by\u0165 chutn\u00e9, v\u0161etko z\u00e1vis\u00ed od koren\u00edn, om\u00e1\u010diek a\u00a0dochucovadiel. Ak nieste spokojn\u00fd so svoj\u00edm jed\u00e1lni\u010dkom sta\u010d\u00ed len poupravi\u0165 p\u00e1r vec\u00ed, prida\u0165 sez\u00f3nnu zeleninu, dobre poupravi\u0165, budete sa c\u00edti\u0165 lep\u0161ie, lah\u0161ie , cel\u00fd \u017eal\u00fadok v\u00e1m bude lep\u0161ie tr\u00e1vi\u0165. Zdrav\u00e9 tuky s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9, v\u0161etko od orechov \u2013 vla\u0161sk\u00fdch, mandl\u00ed, ga\u0161tany,ke\u0161u, lieskovce, ara\u0161idy,pist\u00e1cie, para, kokos. V\u0161etko toto s\u00fa zdrav\u00e9 orechy \u2013 tuky ktor\u00e9 v\u00e1m pom\u00f4\u017eu schudn\u00fa\u0165, taktie\u017e pom\u00e1haj\u00fa pre lep\u0161ie pracovanie cel\u00e9ho tela a\u00a0funkcie mozgu. Oby\u010dajn\u00fd chlieb z\u00a0bielej m\u00faky vymeni\u0165 za celozrnn\u00fd alebo \u0161paldov\u00fd. Budete sa c\u00edti\u0165 nas\u00fdstenej\u0161\u00ed a\u00a0spokojnej\u0161\u00ed. Maj\u00fa ovela v\u00e4\u010d\u0161iu hodnotu miner\u00e1lov a\u00a0vitam\u00ednov. Pe\u0161ni\u010dn\u00e9 cestoviny a\u00a0v\u00fdrobky rovnako za celozrnn\u00e9, \u0161aldov\u00e9, ra\u017en\u00e9 a\u00a0kukuri\u010dn\u00e9 v\u00fdrobky. Ak v\u00e1m a\u017e pr\u00edli\u0161 bude ch\u00fdba\u0165 chu\u0165 cestov\u00edn je tu aj semol\u00ednov\u00e1 varianta.\u00a0Pr\u00edrodn\u00e9 sladidl\u00e1, cukor, umel\u00e9 sladidl\u00e1 Ako teda obmedzi\u0165 cukor a\u00a0umel\u00e9 sladid\u00e1? Pr\u00edde to ako nemo\u017en\u00e1 vec. Cukor\u00a0 a\u00a0umel\u00e9 sladidl\u00e1 sa nach\u00e1dzaj\u00fa\u00a0 vo v\u0161etk\u00fdch form\u00e1ch a\u00a0 v\u0161ade, gluk\u00f3zov\u00fd sirup, invertn\u00fd cukor, acesulf\u00e1m a\u00a0aspart\u00e1m. Ako aspo\u0148 \u010diasto\u010dne nahradi\u0165 cukor a\u00a0umel\u00e9 sladidl\u00e1? Po ruke sa tu nach\u00e1dza ve\u013ea mo\u017enost\u00ed. Po prvej ktorej m\u00f4\u017eete siahnu\u0165 je nerafinovan\u00fd trstinov\u00fd hned\u00fd cukor, takto budete aspon o\u00a0trochu spokojnej\u0161\u00ed a\u00a0kludnej\u0161\u00ed \u017ee do seba ned\u00e1vate to\u013eko ch\u00e9mie, je to s\u00edce st\u00e1le cukor ale st\u00e1le nerafinovan\u00fd. Lep\u0161iou variantou je st\u00e9via. Pr\u00edrodn\u00e9 sladidlo \u2013 rastlina, ktorej l\u00edstky s\u00fa sladkast\u00e9, produkuje sa z\u00a0nich st\u00e9viov\u00fd cukor. St\u00e9via je najzdrav\u0161ie pr\u00edrodn\u00e9 sladidlo na svete. Da\u013eej tu m\u00e1me ag\u00e1vov\u00fd sirup, ktor\u00fd sa z\u00edskava z\u00a0kaktusu pina v\u00a0Mexiku. Ag\u00e1ve je zdrav\u0161\u00ed ne\u017e norm\u00e1lny cukor. Kokosov\u00fd cukor m\u00e1 zasa ove\u013ea viacej vitam\u00ednov a\u00a0miner\u00e1lov, m\u00e1 karamelov\u00fa chu\u0165. \u010co sa t\u00fdka umel\u00fdch sladidiel v\u00e4\u010d\u0161ina v\u00e4\u010d\u0161\u00edch spolo\u010dnost\u00ed ju pou\u017e\u00edva ako l\u00e1kacie \u201efitness\u201c sladidlo, produkt bez kal\u00f3ri\u00ed, bez cukru.\u00a0 Aspart\u00e1m, Acesulf\u00e1m K, sachar\u00f3za a\u00a0ostatn\u00e9 pritom m\u00f4\u017eu ma\u0165 drastick\u00fd dopad na boles\u0165 hlavy, tr\u00e1venie\u00a0 potravy v\u00a0\u017eal\u00fadku a\u00a0celkov\u00fa nutri\u010dn\u00fa hodnotu. A\u00a0pr\u00e1ve v\u00a0tomto m\u00f4\u017eeme najs\u0165 rozdiel fitness vs.\u00a0 zdrav\u00e9.\u00a0 V\u00e4\u010d\u0161ina \u013eud\u00ed by siahla po 0 kalorickom produkte. Pritom v\u00a0porovnan\u00ed s\u00a0umel\u00fdmi sladidlami je cukor zdrav\u0161\u00ed jeho v\u00fdrobou.\u00a0\u00a0\u00a0\u00a0Ako na t\u00fa zeleninu?\u010co teda s\u00a0tou sl\u00e1vnou zeleninou? Zelenina = x sp\u00f4sobov, jemn\u00e1 varen\u00e1,chrumkav\u00e1\u00a0 pe\u010den\u00e1, lahodn\u00e1 grilovan\u00e1 zelenina, kr\u00e9my, lahk\u00e9 zeleninov\u00e9 fa\u0161\u00edrky, taktie\u017e do kol\u00e1\u010dov je \u00fa\u017easn\u00e1 a\u00a0ani tam jej chu\u0165 neuc\u00edtite. Z\u00a0dochucovadiel pom\u00e1ha sojov\u00e1 om\u00e1\u010dka, pokia\u013e chcete zdrav\u0161iu verziu a\u00a0bezlepkov\u00fa \u2013 tamari om\u00e1\u010dka. Ara\u0161\u00eddov\u00e9 maslo tie\u017e nieje na\u0161kodu, pln\u00e9 zdrav\u00fdch tukov a\u00a0bielkov\u00edn. Ara\u0161\u00eddov\u00fa pastu m\u00f4\u017eete natiera\u0165 na chleba spolu s\u00a0marmel\u00e1dou alebo d\u017eemom, alebo ju rozmie\u0161a\u0165 spolu so sojovou\/tamari om\u00e1\u010dkou a\u00a0m\u00e1te pefektn\u00fa kr\u00e9mov\u00fa om\u00e1\u010dku ku \u0161paget\u00e1m, ry\u017ei\u00a0 alebo aj zemiakom. Perfektne chut\u00ed so surov\u00fdm karfi\u00f3lom.Ke\u010dup taktie\u017e m\u00f4\u017eete n\u00e1js\u0165 v\u00a0zdrav\u0161iej verzii, v\u00a0menej kalorickom mno\u017estve alebo sladen\u00fdm st\u00e9viou. N\u00e1hrada m\u00f4\u017ee by\u0165 aj pretlak dosladen\u00fd sladidlom.\u00a0BielkovinyRastlinn\u00fdch bielkov\u00edn je tie\u017e nespo\u010det. Tofu \u2013 fermentovan\u00e9 s\u00f3jov\u00e9 b\u00f4by z\u00a0ktor\u00fdch v\u00a0dne\u0161nej dobe ide vytvori\u0165 v\u0161etko \u017eivo\u010d\u00ed\u0161ne. P\u00e1rky, fa\u0161\u00edrky, n\u00e1hrada mlet\u00e9ho m\u00e4sa, m\u00e4sov\u00fdch guliek, s\u00f3jov\u00e9 pomaz\u00e1nky,jogurty, kr\u00e9my do kol\u00e1\u010dov, tofu na sladko, s\u00f3jov\u00e9 mlieko. Vytvori\u0165 ide takmer v\u0161eko.Tempeh tie\u017e nieje na \u0161kodu, \u00faden\u00e1 a\u017e slaninov\u00e1 chu\u0165 ide pou\u017ei\u0165 do v\u0161etk\u00e9ho. Toasty,cestoviny, grilovan\u00fd so zeleninou. Sta\u010d\u00ed len nutri\u010dne v\u00fdhodn\u00e1 pr\u00edloha a\u00a0obed je hotov\u00fd. Seitan je tie\u017e dal\u0161\u00ed druh rastlinn\u00fdch bielkov\u00edn vyroben\u00fdch z\u00a0tofu. Fazule, quinoa, \u0161o\u0161ovica, konopn\u00e9 semienka, spirulina. V\u0161etko bielkoviny ktor\u00e9 v\u00e1s zas\u00fdtia na dlho. Pre\u010do jes\u0165\u00a0 viacej bielkovin? \u2013 bielkoviny v\u00e1s zas\u00fdtia na dlh\u0161ie, \u010d\u00edm dlh\u0161ie nebudete pocitova\u0165 hlad t\u00fdm lep\u0161ie.\u00a0SuperfoodsSuperfoods \u2013 takzvan\u00e9 super jedlo, ktor\u00e9 m\u00e1 pre v\u00e1s ur\u010dit\u00fa v\u00e4\u010d\u0161iu nutri\u010dn\u00fa hodnotu, miner\u00e1ly a\u00a0vitam\u00edny.Konopn\u00e9 semienka \u2013 zdroj vitam\u00ednov, miner\u00e1lov, bielkov\u00edn, antioxidantov, omega 3 a\u00a06 mastn\u00fdch kysel\u00edn, taktie\u017e detoxikuje va\u0161e\u00a0 telo.Chia semienka \u2013 zv\u00fd\u0161en\u00e1 koncentr\u00e1cia a\u00a0pozornos\u0165, energia po\u010das cel\u00e9ho d\u0148a,\u00a0 obsah ve\u013ea vl\u00e1kniny, obsahuj\u00fa 5x viacej v\u00e1pnika ako mlieko.Celozrnn\u00e9 produkty \u2013 ove\u013ea viacej vl\u00e1kniny, vitam\u00ednov a\u00a0miner\u00e1lov, obsahuje vitam\u00edn B, taktie\u017e sa zistilo ni\u017e\u0161\u00ed v\u00fdskyt cholesterolu a\u00a0srdcovo cievnych ochorieniach.Kokosov\u00fd olej \u2013 je vhodn\u00fd do pe\u010denia aj varenia, posl\u00fa\u017ei ajna vlasy, telo a\u00a0ple\u0165. Kyselina laurov\u00e1 ktor\u00fa obsahuje pom\u00e1ha na\u0161tartova\u0165 cel\u00fd organizmus.                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (3 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zdrav\u00e9 stravovanie krok po kroku","item":"https:\/\/www.bambu.sk\/zdrave-stravovanie-krok-po-kroku\/#breadcrumbitem"}]}]