{"id":1001,"date":"2025-07-22T14:56:28","date_gmt":"2025-07-22T12:56:28","guid":{"rendered":"https:\/\/www.temp-site.cz\/obezitas\/?p=1001"},"modified":"2025-07-22T14:56:28","modified_gmt":"2025-07-22T12:56:28","slug":"vyber-vhodnejsich-potravin","status":"publish","type":"post","link":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/pro-verejnost\/rodinny-pruvodce-zdravym-zivotnim-stylem\/vyziva\/vyber-vhodnejsich-potravin\/","title":{"rendered":"V\u00fdb\u011br vhodn\u011bj\u0161\u00edch potravin"},"content":{"rendered":"

Jednotliv\u00e9 skupiny potravin \u2013 jednoduch\u00fd semafor<\/h2>\n

D\u011blen\u00ed potravin na \u201ezdrav\u00e9\u201c a \u201enezdrav\u00e9\u201c je nejen nep\u0159esn\u00e9, ale i kr\u00e1tkozrak\u00e9.\u00a0V\u017edy toti\u017e z\u00e1le\u017e\u00ed na celkov\u00e9 skladb\u011b j\u00eddeln\u00ed\u010dku a i vylo\u017een\u011b \u201ezdrav\u00e1\u201c potravina ve velk\u00e9m mno\u017estv\u00ed m\u016f\u017ee zp\u016fsobit probl\u00e9my.<\/strong>\u00a0Nejsou tedy zdrav\u00e9 a nezdrav\u00e9 potraviny, jsou jen nezdrav\u00e1 mno\u017estv\u00ed. N\u00e1sleduj\u00edc\u00ed rozd\u011blen\u00ed potravin do kategori\u00ed \u201evhodn\u00e9\u201c, \u201em\u00e9n\u011b vhodn\u00e9, za\u0159azovat p\u0159\u00edle\u017eitostn\u011b\u201c a \u201enevhodn\u00e9\u201c vych\u00e1z\u00ed z obecn\u00fdch nutri\u010dn\u00edch doporu\u010den\u00ed pro prevenci a l\u00e9\u010dbu obezity.<\/p>\n

Tuky<\/h2>\n

Tuky by m\u011bly pokr\u00fdvat 30\u201335 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. Vedle celkov\u00e9ho p\u0159\u00edjmu tuk\u016f sehr\u00e1v\u00e1 d\u016fle\u017eitou roli i slo\u017een\u00ed mastn\u00fdch kyselin. Ve strav\u011b maj\u00ed b\u00fdt omezov\u00e1ny p\u0159edev\u0161\u00edm nasycen\u00e9 a transmastn\u00e9 kyseliny. D\u016fraz je kladen na tuky s p\u0159evahou mono a v\u00edcenenasycen\u00fdch mastn\u00fdch kyselin. I p\u0159esto\u017ee maj\u00ed b\u00fdt up\u0159ednost\u0148ov\u00e1ny rostlinn\u00e9 tuky (s v\u00fdjimkou kokosov\u00e9ho a palmoj\u00e1drov\u00e9ho tuku) p\u0159ed \u017eivo\u010di\u0161n\u00fdmi, je t\u0159eba m\u00edt na pam\u011bti, \u017ee energetick\u00e1 hodnota je stejn\u00e1 bez ohledu na p\u016fvod tuku (1 g tuku poskytuje energii 38 kJ).<\/p>\n\n\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Tuky a oleje<\/td>\nOleje lisovan\u00e9 za studena na sal\u00e1ty a studenou kuchyni (nap\u0159. extra panensk\u00fd olivov\u00fd, d\u00fd\u0148ov\u00fd, ln\u011bn\u00fd)<\/td>\nM\u00e1slo<\/td>\nS\u00e1dlo, kokosov\u00fd tuk, palmoj\u00e1drov\u00fd tuk<\/td>\n<\/tr>\n
<\/td>\nNa pe\u010divo rostlinn\u00e9 rozt\u00edrateln\u00e9 tuky (nap\u0159. Flora, Rama, Perla), light verze, pomaz\u00e1nkov\u00e1 m\u00e1sla<\/td>\nSmetanov\u00e9 rozt\u00edrateln\u00e9 tuky, pomaz\u00e1nkov\u00e1 m\u00e1sla<\/td>\n\u010c\u00e1ste\u010dn\u011b ztu\u017een\u00e9 tuky<\/td>\n<\/tr>\n
<\/td>\nNa va\u0159en\u00ed a pe\u010den\u00ed olej \u0159epkov\u00fd, olivov\u00fd, r\u00fd\u017eov\u00fd, m\u00e9n\u011b slune\u010dnicov\u00fd<\/td>\n<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Maso a uzeniny<\/h2>\n

Maso poskytuje plnohodnotn\u00e9 b\u00edlkoviny \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu, tuk, vitam\u00edny (zejm\u00e9na vitam\u00edny skupiny B) a miner\u00e1ln\u00ed l\u00e1tky (v\u00e1pn\u00edk, fosfor, \u017eelezo). Nev\u00fdhodou m\u016f\u017ee b\u00fdt vysok\u00fd pod\u00edl nasycen\u00fdch tuk\u016f a cholesterolu. P\u0159ednostn\u011b vyb\u00edrejte libov\u00e9 maso, viditeln\u00fd tuk v\u017edy odstra\u0148te a volte vhodn\u00e9 zp\u016fsoby tepeln\u00e9 \u00fapravy (pe\u010den\u00ed za ni\u017e\u0161\u00edch teplot, du\u0161en\u00ed, op\u00e9k\u00e1n\u00ed na p\u00e1nv\u00edch s nep\u0159ilnav\u00fdm povrchem, va\u0159en\u00ed).<\/p>\n

U uzenin je d\u016fle\u017eit\u00e9 \u010d\u00edst informace na obalech v\u00fdrobk\u016f a vyb\u00edrat si kvalitn\u00ed produkty s co nejvy\u0161\u0161\u00edm obsahem masa a n\u00edzk\u00fdm obsahem tuku a soli. Nejm\u00e9n\u011b vhodn\u00e9 jsou pa\u0161tiky a trvanliv\u00e9 sal\u00e1my, u nich\u017e m\u016f\u017ee obsah tuku dosahovat a\u017e 50 %. Problematick\u00fd b\u00fdv\u00e1 tak\u00e9 zna\u010dn\u00fd obsah soli a dal\u0161\u00edch konzerva\u010dn\u00edch l\u00e1tek.<\/p>\n\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Maso a uzeniny<\/td>\nDr\u016fbe\u017e\u00ed maso (kr\u016fta, ku\u0159ec\u00ed, bez k\u016f\u017ee), kr\u00e1li\u010d\u00ed maso, telec\u00ed maso<\/td>\nVep\u0159ov\u00e9 maso (pe\u010den\u011b, k\u00fdta, panenka), hov\u011bz\u00ed maso (libov\u00e9 zadn\u00ed\/p\u0159edn\u00ed)<\/td>\nKachna a husa (bez k\u016f\u017ee)<\/td>\n<\/tr>\n
<\/td>\n\u0160unka s vysok\u00fdm pod\u00edlem masa (v\u00edce ne\u017e 85 %), dr\u016fbe\u017e\u00ed \u0161unka<\/td>\nTla\u010denka tmav\u00e1, klob\u00e1sa b\u00edl\u00e1, \u0161unkov\u00fd sal\u00e1m, standardn\u00ed \u0161unka<\/td>\nTatar\u00e1k, prorostl\u00e1 masa, slanina, \u0161kvarky, \u0161pek\u00e1\u010dky, pa\u0161tiky, jitrnice, tvrd\u00e9 sal\u00e1my (\u010dabajka, klob\u00e1sy)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Ryby a ryb\u00ed v\u00fdrobky<\/h2>\n

Ryby maj\u00ed v j\u00eddeln\u00ed\u010dku sv\u00e9 nezastupiteln\u00e9 m\u00edsto. P\u0159edev\u0161\u00edm maso mo\u0159sk\u00fdch ryb se vyzna\u010duje vysok\u00fdm obsahem nenasycen\u00fdch mastn\u00fdch kyselin \u0159ady n\u20133, \u0159adou vitam\u00edn\u016f (A, D) a miner\u00e1ln\u00edch l\u00e1tek (zejm\u00e9na j\u00f3d a selen). Vzhledem k prosp\u011b\u0161nosti n\u20133 mastn\u00fdch kyselin je doporu\u010dov\u00e1no konzumovat i tu\u010dn\u011bj\u0161\u00ed ryby. Ryby obecn\u011b obsahuj\u00ed i kvalitn\u00ed a lehce straviteln\u00e9 b\u00edlkoviny. Nutri\u010dn\u011b cenn\u00e9 je nejen \u010derstv\u00e9, ale i zpracovan\u00e9 ryb\u00ed maso. U konzervovan\u00fdch ryb plat\u00ed z\u00e1sada: l\u00e9pe ryby v tomat\u011b nebo ve vlastn\u00ed \u0161\u0165\u00e1v\u011b ne\u017e v oleji. P\u0159ebyte\u010dn\u00fd olej je dobr\u00e9 sl\u00edt. U marinovan\u00fdch ryb je lep\u0161\u00ed volit ty v oct\u011b nebo nalo\u017een\u00e9 v jogurtov\u00e9 z\u00e1livce.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Ryby a ryb\u00ed v\u00fdrobky<\/td>\nV\u0161echny druhy ryb, mo\u0159sk\u00e9 plody, ryb\u00ed konzervy ve vlastn\u00ed \u0161\u0165\u00e1v\u011b, v tomat\u011b, zavin\u00e1\u010d<\/td>\nUzen\u00e1 makrela, uzen\u00e9 \u0161proty<\/td>\nRyb\u00ed sal\u00e1ty v majon\u00e9ze, \u201ekrab\u00ed\u201c sal\u00e1t<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h2>\n

Ml\u00e9\u010dn\u00e9 v\u00fdrobky jsou d\u016fle\u017eitou sou\u010d\u00e1st\u00ed v\u00fd\u017eivy. U osob s nesn\u00e1\u0161enlivost\u00ed lakt\u00f3zy jsou k dispozici bezlakt\u00f3zov\u00e9 v\u00fdrobky nebo lakt\u00e1zov\u00e9 tablety. Ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky obsahuj\u00ed b\u00edlkoviny, ml\u00e9\u010dn\u00fd cukr lakt\u00f3zu, vitam\u00edny (vitamin D, vitam\u00edny skupiny B) a miner\u00e1ln\u00ed l\u00e1tky (v\u00e1pn\u00edk, fosfor, drasl\u00edk, ho\u0159\u010d\u00edk, zinek, selen). Pom\u011br v\u00e1pn\u00edku, fosforu a ho\u0159\u010d\u00edku je ide\u00e1ln\u00ed, co\u017e je nezbytn\u00e9 pro spr\u00e1vn\u00fd v\u00fdvoj kostry.<\/p>\n

Z\u00e1kladem j\u00eddeln\u00ed\u010dku by m\u011bly b\u00fdt neochucen\u00e9, polotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/td>\nNeochucen\u00e9 kef\u00edry, ky\u0161ky, n\u00edzkotu\u010dn\u00e9 podm\u00e1sl\u00ed, b\u00edl\u00e9 jogurty (do 3 % tuku), skyr, \u0159eck\u00fd jogurt, zakysan\u00e1 smetana light, ovocn\u00e9 jogurtov\u00e9 a kef\u00edrov\u00e9 n\u00e1poje s n\u00edzk\u00fdm obsahem cukru<\/td>\nPlnotu\u010dn\u00e9 ml\u00e9ko (3,5 % tuku) a smetana, zakysan\u00e1 smetana, smetanov\u00e9 b\u00edl\u00e9 a ovocn\u00e9 jogurty, jogurty \u0159eck\u00e9ho typu<\/td>\nSmetanov\u00e9 dezerty, ml\u00e9\u010dn\u00e1 r\u00fd\u017ee, ochucen\u00e1 ml\u00e9ka s vy\u0161\u0161\u00edm obsahem cukru a tuku<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

S\u00fdry<\/h2>\n

S\u00fdry jsou d\u016fle\u017eit\u00fdm zdrojem b\u00edlkovin, mnoha miner\u00e1ln\u00edch l\u00e1tek (zejm\u00e9na v\u00e1pn\u00edk, fosfor, zinek) a vitam\u00edn\u016f (A, D, B12). S\u00fdry s vysok\u00fdm obsahem tuku ale mohou obsahovat vy\u0161\u0161\u00ed mno\u017estv\u00ed nasycen\u00fdch mastn\u00fdch kyselin a cholesterolu. Proto je dobr\u00e9 vyb\u00edrat s\u00fdry s ni\u017e\u0161\u00edm obsahem tuku a up\u0159ednost\u0148ovat \u010derstv\u00e9 s\u00fdry.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
S\u00fdry<\/td>\n\u010cerstv\u00e9 s\u00fdry, s\u00fdr Cottage, tvrd\u00e9 a polotvrd\u00e9 s\u00fdry do 30 % tuku v su\u0161in\u011b, olomouck\u00e9 tvar\u016f\u017eky, ricotta<\/td>\nTaven\u00e9 s\u00fdry n\u00edzkotu\u010dn\u00e9 a obohacen\u00e9 v\u00e1pn\u00edkem, Hermel\u00edn figura, Mozzarella light<\/td>\nS\u00fdry nad 45 % tuku v su\u0161in\u011b, Hermel\u00edn, smetanov\u00e9 taven\u00e9 s\u00fdry, mascarpone, niva, pl\u00eds\u0148ov\u00e9 s\u00fdry nad 60 % tuku v su\u0161in\u011b<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Lu\u0161t\u011bniny<\/h2>\n

Lu\u0161t\u011bniny jsou skv\u011bl\u00fdm zdrojem b\u00edlkovin rostlinn\u00e9ho p\u016fvodu a vl\u00e1kniny. Neobsahuj\u00ed cholesterol, maj\u00ed n\u00edzk\u00fd obsah tuku a poskytuj\u00ed mnoho vitam\u00edn\u016f (zejm\u00e9na vitam\u00edny skupiny B) a miner\u00e1ln\u00edch l\u00e1tek, jako je v\u00e1pn\u00edk a \u017eelezo. Lu\u0161t\u011bniny se hod\u00ed do pol\u00e9vek, sal\u00e1t\u016f, pomaz\u00e1nek nebo jako hlavn\u00ed chod. V\u00fdborn\u00e9 jsou tak\u00e9 nakl\u00ed\u010den\u00e9 lu\u0161t\u011bniny.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Lu\u0161t\u011bniny<\/td>\nV\u0161echny druhy lu\u0161t\u011bnin, konzervovan\u00e9 lu\u0161t\u011bniny (po opl\u00e1chnut\u00ed studenou vodou), s\u00f3jov\u00e9 n\u00e1hrady masa (tempeh, tofu, s\u00f3jov\u00e9 kostky, granul\u00e1t), lu\u0161t\u011bninov\u00e9 mouky<\/td>\n–<\/td>\n–<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

O\u0159echy a semena<\/h2>\n

O\u0159echy a semena obsahuj\u00ed mono a v\u00edcenenasycen\u00e9 mastn\u00e9 kyseliny, b\u00edlkoviny, vl\u00e1kninu a mnoho vitam\u00edn\u016f (nap\u0159. vitamin E) a miner\u00e1ln\u00edch l\u00e1tek (zinek, m\u011b\u010f, \u017eelezo, selen, ho\u0159\u010d\u00edk). P\u0159esto\u017ee jsou velmi zdrav\u00e9, maj\u00ed vysok\u00fd obsah kalori\u00ed, a proto by se jejich konzumace m\u011bla omezit na 25-30 g denn\u011b.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
O\u0159echy a semena<\/td>\nMandle, l\u00edskov\u00e9 o\u0159echy, vla\u0161sk\u00e9 o\u0159echy, para o\u0159echy, ke\u0161u, makadamov\u00e9 o\u0159echy, pinie, sezam, m\u00e1k, slune\u010dnicov\u00e1 a d\u00fd\u0148ov\u00e1 semena, drcen\u00e1 ln\u011bn\u00e1, konopn\u00e1 a chia semena<\/td>\nKokos<\/td>\nSolen\u00e9 o\u0159echy, o\u0159echy v cukru nebo polev\u00e1ch (\u010dokol\u00e1dov\u00e1, jogurtov\u00e1), pra\u017een\u00e9 o\u0159echy, slan\u00e9 o\u0159echy v medu<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Chl\u00e9b a pe\u010divo<\/h2>\n

V\u00fdrobky z obilovin slou\u017e\u00ed hlavn\u011b jako zdroj energie ve form\u011b sacharid\u016f, vl\u00e1kniny a vitam\u00edn\u016f skupiny B. Ve v\u00fdb\u011bru pe\u010diva by m\u011bla b\u00fdt d\u00e1v\u00e1na p\u0159ednost celozrnn\u00fdm variant\u00e1m, proto\u017ee obsahuj\u00ed v\u00edce vl\u00e1kniny a \u017eivin. Je d\u016fle\u017eit\u00e9 se vyznat ve zna\u010den\u00ed pe\u010diva: celozrnn\u00e9 v\u00fdrobky mus\u00ed obsahovat minim\u00e1ln\u011b 80 % celozrnn\u00fdch mouk z celkov\u00e9 hmotnosti pe\u010diva.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Chl\u00e9b a pe\u010divo<\/td>\n\u017ditn\u00fd chl\u00e9b, \u017eitno-p\u0161eni\u010dn\u00fd chl\u00e9b, celozrnn\u00e9 pe\u010divo, grahamov\u00e9 pe\u010divo, celozrnn\u00e9 tortilly, r\u016fzn\u00e9 druhy extrudovan\u00e9ho pe\u010diva bohat\u00e9ho na vl\u00e1kninu<\/td>\nB\u011b\u017en\u00e9 pe\u010divo, toustov\u00fd chl\u00e9b sv\u011btl\u00fd i tmav\u00fd<\/td>\nCroissanty, sladk\u00e9 pln\u011bn\u00e9 pe\u010divo, koblihy, donuty, slan\u00e9 krekry, r\u00fd\u017eov\u00e9 chleb\u00ed\u010dky s polevou<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Obiloviny<\/h2>\n

Obiloviny jsou hlavn\u00edm zdrojem sacharid\u016f, vitam\u00edn\u016f (zejm\u00e9na skupiny B) a miner\u00e1ln\u00edch l\u00e1tek (ho\u0159\u010d\u00edk, fosfor, v\u00e1pn\u00edk, \u017eelezo). Lep\u0161\u00ed volbou jsou celozrnn\u00e9 mouky ne\u017e mouky b\u00edl\u00e9. Mezi tzv. pseudoobiloviny, kter\u00e9 maj\u00ed v\u00fdborn\u00e9 nutri\u010dn\u00ed vlastnosti, pat\u0159\u00ed pohanka, amarant a quinoa.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Obiloviny<\/td>\nR\u00fd\u017ee natural, parboiled, basmati, jasm\u00ednov\u00e1, pohanka, amarant, j\u00e1hly, celozrnn\u00e9 t\u011bstoviny, obiln\u00e9 vlo\u010dky, m\u00fcsli s vysok\u00fdm obsahem vl\u00e1kniny, neslazen\u00e9 instantn\u00ed ka\u0161e, celozrnn\u00e1 mouka<\/td>\nLoupan\u00e1 r\u00fd\u017ee, r\u00fd\u017ee arborio (na rizoto), m\u00fcsli s n\u00edzk\u00fdm obsahem vl\u00e1kniny a vy\u0161\u0161\u00edm obsahem cukru, polenta<\/td>\nInstantn\u00ed ka\u0161e, slazen\u00e9 m\u00fcsli s n\u00edzk\u00fdm obsahem vl\u00e1kniny, rozva\u0159en\u00e9 t\u011bstoviny<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Zelenina<\/h2>\n

Zelenina m\u00e1 d\u00edky vysok\u00e9mu obsahu vody (u v\u011bt\u0161iny druh\u016f v\u00edce ne\u017e 80 %) n\u00edzkou energetickou hodnotu. Je bohat\u00fdm zdrojem vitam\u00edn\u016f (zejm\u00e9na vitamin C, karotenoidy, kyselina listov\u00e1), miner\u00e1ln\u00edch l\u00e1tek (drasl\u00edk, ho\u0159\u010d\u00edk, v\u00e1pn\u00edk, \u017eelezo) a vl\u00e1kniny. P\u0159i v\u00fdb\u011bru zpracovan\u00e9 zeleniny sledujte obsah soli a cukru.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Zelenina<\/td>\nV\u0161echny druhy zeleniny, p\u0159ednostn\u011b \u010derstv\u00e1 nebo mra\u017een\u00e1, 100 % zeleninov\u00e9 \u0161\u0165\u00e1vy nebo \u0161\u0165\u00e1vy z \u010derstv\u00e9 zeleniny, pickles (ml\u00e9\u010dn\u011b kva\u0161en\u00e1 zelenina)<\/td>\nSterilovan\u00e1 zelenina<\/td>\n–<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Ovoce<\/h2>\n

Ovoce je bohat\u00fdm zdrojem vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek a antioxidant\u016f. Zvl\u00e1\u0161tn\u00ed pozornost je t\u0159eba v\u011bnovat su\u0161en\u00e9mu ovoci, kter\u00e9 m\u00e1 vy\u0161\u0161\u00ed obsah cukru a energie, ale tak\u00e9 vysok\u00fd obsah vl\u00e1kniny. Konzumujte ho s m\u00edrou.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Ovoce<\/td>\n\u010cerstv\u00e9 nebo mra\u017een\u00e9 ovoce, d\u017eemy se sn\u00ed\u017een\u00fdm obsahem cukru, 100 % ovocn\u00e9 \u0161\u0165\u00e1vy nebo \u0161\u0165\u00e1vy z \u010derstv\u00e9ho ovoce, nedoslazovan\u00e9 su\u0161en\u00e9 ovoce (k\u0159\u00ed\u017ealy, meru\u0148ky, kustovnice \u010d\u00ednsk\u00e1, brusinky)<\/td>\nSu\u0161en\u00e9 ovoce doslazovan\u00e9 (ananas, ban\u00e1n, kiwi), d\u017eemy s vy\u0161\u0161\u00edm obsahem cukru, nektary<\/td>\nKandovan\u00e9 ovoce<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

N\u00e1poje<\/h2>\n

Dostate\u010dn\u00fd a spr\u00e1vn\u00fd pitn\u00fd re\u017eim je pro zdrav\u00ed velmi d\u016fle\u017eit\u00fd. I m\u00edrn\u00fd nedostatek tekutin m\u016f\u017ee zp\u016fsobit \u00fanavu, bolesti hlavy nebo zhor\u0161it schopnost soust\u0159ed\u011bn\u00ed. U star\u0161\u00edch osob m\u016f\u017ee n\u00edzk\u00fd p\u0159\u00edjem tekutin v\u00e9st k z\u00e1vrat\u00edm nebo stav\u016fm zmatenosti. \u010cast\u00fdm d\u016fsledkem nedostate\u010dn\u00e9ho pitn\u00e9ho re\u017eimu je tak\u00e9 z\u00e1cpa nebo zv\u00fd\u0161en\u00e9 riziko infekc\u00ed mo\u010dov\u00fdch cest a ledvinov\u00fdch kamen\u016f.<\/p>\n

P\u0159\u00edjem tekutin by m\u011bl b\u00fdt pravideln\u00fd b\u011bhem cel\u00e9ho dne, nikoliv pouze p\u0159i pocitu \u017e\u00edzn\u011b. Z\u00e1kladem pitn\u00e9ho re\u017eimu by m\u011bly b\u00fdt nekalorick\u00e9 n\u00e1poje, nejl\u00e9pe voda nebo \u010daje. Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem tekutin z\u00e1vis\u00ed na t\u011blesn\u00e9 hmotnosti, fyzick\u00e9 aktivit\u011b a teplot\u011b prost\u0159ed\u00ed, ale za optim\u00e1ln\u00ed se pova\u017euje p\u0159\u00edjem alespo\u0148 1,5\u20132 l tekutin denn\u011b.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
N\u00e1poje<\/td>\nVoda, ovocn\u00e9, zelen\u00e9 a bylinn\u00e9 \u010daje, neslazen\u00e9 miner\u00e1ln\u00ed vody s obsahem rozpu\u0161t\u011bn\u00fdch miner\u00e1ln\u00edch l\u00e1tek do 500 mg\/l, n\u00e1hrady k\u00e1vy z obilovin, sladu, lu\u0161t\u011bnin nebo \u010dekanky, k\u00e1va (pro dosp\u011bl\u00e9), n\u00e1poje s nekalorick\u00fdmi sladidly, nealkoholick\u00e9 pivo, 1\u20132 dl such\u00e9ho v\u00edna nebo 3 dl piva (pro dosp\u011bl\u00e9)<\/td>\n–<\/td>\nEnergetick\u00e9 n\u00e1poje, slazen\u00e9 n\u00e1poje, lik\u00e9ry, tvrd\u00fd alkohol<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Dochucovadla, bylinky a ko\u0159en\u00ed<\/h2>\n

Dochucovadla jako ko\u0159en\u00ed, om\u00e1\u010dky a jin\u00e9 p\u0159\u00edsady mohou zv\u00fdraznit chu\u0165 pokrm\u016f, ale m\u011bly by b\u00fdt pou\u017e\u00edv\u00e1ny s m\u00edrou, aby vynikla p\u0159irozen\u00e1 chu\u0165 potravin. Bylinky a ko\u0159en\u00ed obsahuj\u00ed mnoho d\u016fle\u017eit\u00fdch l\u00e1tek, nap\u0159\u00edklad vitaminy C a K, a miner\u00e1ln\u00ed l\u00e1tky (drasl\u00edk, ho\u0159\u010d\u00edk, \u017eelezo). Nejlep\u0161\u00ed je pou\u017e\u00edvat jednodruhov\u00e9 ko\u0159en\u00ed nebo sm\u011bsi bez p\u0159idan\u00e9 soli.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Dochucovadla, bylinky a ko\u0159en\u00ed<\/td>\nOcet (vinn\u00fd, jable\u010dn\u00fd, balzamikov\u00fd), s\u00f3jov\u00e1 om\u00e1\u010dka, worcester, zelen\u00e9 nat\u011b a bylinky (petr\u017eelka, libe\u010dek, p\u00f3rek, kopr, dobromysl, major\u00e1nka, bazalka), sm\u011bs su\u0161en\u00fdch bylin a zeleniny, su\u0161en\u00e1 zelenina (v\u010detn\u011b hub), jednodruhov\u00e9 ko\u0159en\u00ed<\/td>\nKe\u010dup, ho\u0159\u010dice<\/td>\nTatarsk\u00e1 om\u00e1\u010dka, majon\u00e9za, komer\u010dn\u011b vyr\u00e1b\u011bn\u00e9 ko\u0159en\u00edc\u00ed sm\u011bsi s vysok\u00fdm pod\u00edlem soli<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Rostlinn\u00e9 n\u00e1hrady ml\u00e9ka a masa<\/h2>\n

Rostlinn\u00e9 n\u00e1hrady ml\u00e9ka a masa jsou \u010dasto volbou pro ty, kte\u0159\u00ed necht\u011bj\u00ed nebo nemohou konzumovat \u017eivo\u010di\u0161n\u00e9 produkty. Maj\u00ed sv\u00e9 v\u00fdhody, ale tak\u00e9 limity. Nap\u0159\u00edklad s\u00f3jov\u00e9 n\u00e1poje jsou bohat\u00e9 na b\u00edlkoviny a mohou b\u00fdt fortifikov\u00e1ny v\u00e1pn\u00edkem a vitaminy, ale obilninov\u00e9 n\u00e1poje maj\u00ed n\u00edzk\u00fd obsah b\u00edlkovin. P\u0159i v\u00fdb\u011bru up\u0159ednost\u0148ujte fortifikovan\u00e9 varianty.<\/p>\n\n\n\n\n
DRUH POTRAVINY<\/strong><\/td>\nVHODN\u00c9<\/strong><\/td>\nZA\u0158AZOVAT P\u0158\u00cdLE\u017dITOSTN\u011a<\/strong><\/td>\nNEVHODN\u00c9<\/strong><\/td>\n<\/tr>\n
Rostlinn\u00e9 n\u00e1hrady ml\u00e9ka a masa<\/td>\nS\u00f3jov\u00e9 n\u00e1hrady masa, obilninov\u00e9 n\u00e1hrady masa (nap\u0159. Robi maso), seitan, s\u00f3jov\u00e9 n\u00e1poje a zakysan\u00e9 v\u00fdrobky s podobn\u00fdm obsahem b\u00edlkovin jako ml\u00e9ko, fortifikovan\u00e9 r\u00fd\u017eov\u00e9 a obilninov\u00e9 n\u00e1poje<\/td>\nN\u00e1hrady zakysan\u00fdch ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f s n\u00edzk\u00fdm obsahem b\u00edlkovin<\/td>\nSu\u0161en\u00e9 n\u00e1hrady ml\u00e9ka s \u010d\u00e1ste\u010dn\u011b ztu\u017een\u00fdmi tuky, nefortifikovan\u00e9 rostlinn\u00e9 n\u00e1poje s n\u00edzk\u00fdm obsahem b\u00edlkovin<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

<\/h2>\n

Jak si poradit s nevhodn\u00fdmi potravinami?<\/h2>\n

Mo\u017en\u00e1 v\u00e1s napadne ot\u00e1zka: \u201eA to si u\u017e nikdy nem\u016f\u017eu d\u00e1t klob\u00e1su?!\u201c Samoz\u0159ejm\u011b, \u017ee m\u016f\u017eete, ale potraviny z posledn\u00edho pole by m\u011bly b\u00fdt sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku pouze v\u00fdjime\u010dn\u011b. Doporu\u010dujeme je kombinovat s vhodn\u011bj\u0161\u00edmi variantami. Nap\u0159\u00edklad ned\u00e1vat si jen klob\u00e1su s chlebem, ale p\u0159idat k n\u00ed mexick\u00e9 fazole, kde bude klob\u00e1sa \u201epro chu\u0165\u201c. Nebo nemazat pe\u010divo m\u00e1slem a pa\u0161tikou, ale d\u00e1t si \u017eitn\u00fd chl\u00e9b, pa\u0161tiku a hodn\u011b zeleniny. Pravdou je, \u017ee j\u00edst l\u00e9pe vy\u017eaduje v\u011bnovat v\u00fdb\u011bru potravin a p\u0159\u00edprav\u011b pokrm\u016f \u010das a pozornost. Vynalo\u017een\u00e9 \u00fasil\u00ed se ale mnohon\u00e1sobn\u011b vr\u00e1t\u00ed v podob\u011b lep\u0161\u00edho zdrav\u00ed.<\/p>\n

Tento p\u0159ehled v\u00e1m m\u016f\u017ee pomoci l\u00e9pe se orientovat ve v\u00fdb\u011bru potravin a sestavovat si pestr\u00fd a vyv\u00e1\u017een\u00fd j\u00eddeln\u00ed\u010dek. P\u0159i v\u00fdb\u011bru se \u0159i\u010fte p\u0159edev\u0161\u00edm vlastn\u00edmi pot\u0159ebami a naslouchejte sv\u00e9mu t\u011blu. Pokud budete dodr\u017eovat z\u00e1sady zdrav\u00e9 v\u00fd\u017eivy a vyb\u00edrat si vhodn\u00e9 potraviny, ur\u010dit\u011b se budete c\u00edtit l\u00e9pe a va\u0161e zdrav\u00ed v\u00e1m pod\u011bkuje!<\/p>\n

Z\u00e1znamov\u00fd arch\u00a0Nahrazov\u00e1n\u00ed energeticky bohat\u00fdch potravin vhodn\u011bj\u0161\u00ed variantou<\/a><\/p>\n

 <\/p>\n

Text ke sta\u017een\u00ed v pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Jednotliv\u00e9 skupiny potravin \u2013 jednoduch\u00fd semafor D\u011blen\u00ed potravin na \u201ezdrav\u00e9\u201c a \u201enezdrav\u00e9\u201c je nejen nep\u0159esn\u00e9, ale i kr\u00e1tkozrak\u00e9.\u00a0V\u017edy toti\u017e z\u00e1le\u017e\u00ed na celkov\u00e9 skladb\u011b j\u00eddeln\u00ed\u010dku a i vylo\u017een\u011b \u201ezdrav\u00e1\u201c potravina ve velk\u00e9m mno\u017estv\u00ed m\u016f\u017ee zp\u016fsobit probl\u00e9my.\u00a0Nejsou tedy zdrav\u00e9 a nezdrav\u00e9 potraviny, jsou jen nezdrav\u00e1 mno\u017estv\u00ed. N\u00e1sleduj\u00edc\u00ed rozd\u011blen\u00ed potravin do kategori\u00ed \u201evhodn\u00e9\u201c, \u201em\u00e9n\u011b vhodn\u00e9, za\u0159azovat p\u0159\u00edle\u017eitostn\u011b\u201c a […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-1001","post","type-post","status-publish","format-standard","hentry","category-vyziva"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1001","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/comments?post=1001"}],"version-history":[{"count":1,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1001\/revisions"}],"predecessor-version":[{"id":1004,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1001\/revisions\/1004"}],"wp:attachment":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/media?parent=1001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/categories?post=1001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/tags?post=1001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}