{"id":1060,"date":"2025-07-23T09:06:37","date_gmt":"2025-07-23T07:06:37","guid":{"rendered":"https:\/\/www.temp-site.cz\/obezitas\/?p=1060"},"modified":"2025-08-30T17:35:27","modified_gmt":"2025-08-30T15:35:27","slug":"8-3-jak-na-dusi-vsimave-jedeni-klidne-stolovani","status":"publish","type":"post","link":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/pro-verejnost\/rodinny-pruvodce-zdravym-zivotnim-stylem\/psychologie\/8-3-jak-na-dusi-vsimave-jedeni-klidne-stolovani\/","title":{"rendered":"Jak na du\u0161i &#8211; V\u0161\u00edmav\u00e9 jeden\u00ed, klidn\u00e9 stolov\u00e1n\u00ed"},"content":{"rendered":"<p>\u0161\u00edmav\u00e9 jeden\u00ed je zp\u016fsob, jak pln\u011b pro\u017e\u00edvat p\u0159\u00edtomn\u00fd okam\u017eik p\u0159i j\u00eddle, ani\u017e by v\u00e1s rozptylovaly jin\u00e9 \u010dinnosti nebo my\u0161lenky. Znamen\u00e1 to b\u00fdt tady a te\u010f \u2013 soust\u0159edit se na chu\u0165, v\u016fni, strukturu a vzhled j\u00eddla, a t\u00edm nejen l\u00e9pe kontrolovat sv\u016fj p\u0159\u00edjem, ale tak\u00e9 si j\u00eddlo v\u00edce u\u017e\u00edt.<\/p>\n<h2>Pro\u010d tr\u00e9novat v\u0161\u00edmav\u00e9 jeden\u00ed?<\/h2>\n<p>Pokud \u010dasto j\u00edte bezmy\u0161lenkovit\u011b \u2013 nap\u0159\u00edklad u televize, po\u010d\u00edta\u010de, nebo b\u011bhem ch\u016fze \u2013 m\u016f\u017ee se st\u00e1t, \u017ee sn\u00edte v\u011bt\u0161\u00ed mno\u017estv\u00ed, ne\u017e va\u0161e t\u011blo skute\u010dn\u011b pot\u0159ebuje. Nav\u00edc si j\u00eddlo ani po\u0159\u00e1dn\u011b nevychutn\u00e1te. T\u011blo pot\u0159ebuje minim\u00e1ln\u011b 20 minut, aby rozpoznalo pocit sytosti. Kdy\u017e j\u00edte rychle, m\u016f\u017eete se snadno p\u0159ej\u00edst, ani\u017e byste si to uv\u011bdomili.<\/p>\n<p><strong>Cvi\u010den\u00edm v\u0161\u00edmav\u00e9ho jeden\u00ed:<\/strong><\/p>\n<ul>\n<li>zv\u00fd\u0161\u00edte citlivost k sign\u00e1l\u016fm t\u011bla, kdy u\u017e m\u00e1te dost,<\/li>\n<li>sn\u00ed\u017e\u00edte riziko p\u0159ej\u00edd\u00e1n\u00ed,<\/li>\n<li>zlep\u0161\u00edte si vztah k j\u00eddlu,<\/li>\n<li>nau\u010d\u00edte se rozli\u0161ovat kvalitn\u00ed a nekvalitn\u00ed potraviny.<\/li>\n<\/ul>\n<h2>Tipy pro klidn\u00e9 stolov\u00e1n\u00ed<\/h2>\n<ol>\n<li>Jezte na jednom m\u00edst\u011b. Zkuste j\u00edst v\u017edy u stolu, nikoliv na gau\u010di, v posteli nebo u po\u010d\u00edta\u010de. Klidn\u00e9 prost\u0159ed\u00ed v\u00e1m pom\u016f\u017ee soust\u0159edit se na j\u00eddlo.<\/li>\n<li>Ud\u011blejte si ritu\u00e1l p\u0159ed j\u00eddlem. N\u00e1dech a v\u00fddech, cinknut\u00ed p\u0159\u00edborem do skleni\u010dky nebo jednoduch\u00e9 gesto v\u00e1m p\u0159ipomene, \u017ee je \u010das v\u011bnovat pozornost j\u00eddlu.<\/li>\n<li>Jezte pomalu. D\u016fkladn\u011b \u017ev\u00fdkejte ka\u017ed\u00e9 sousto a vn\u00edmejte jeho chu\u0165. V polovin\u011b j\u00eddla si ud\u011blejte kr\u00e1tkou pauzu \u2013 odlo\u017ete p\u0159\u00edbor, zhluboka se nadechn\u011bte a zhodno\u0165te, zda m\u00e1te je\u0161t\u011b hlad.<\/li>\n<li>Omezte ru\u0161iv\u00e9 vlivy. P\u0159i j\u00eddle se nekoukejte na televizi, nehledejte n\u011bco na mobilu a nesledujte po\u010d\u00edta\u010d. Pokud sd\u00edl\u00edte j\u00eddlo s rodinou nebo p\u0159\u00e1teli, soust\u0159e\u010fte se na j\u00eddlo a p\u0159\u00edjemnou konverzaci.<\/li>\n<li>Zam\u011b\u0159te se na kvalitu potravin. Kvalitn\u00ed j\u00eddlo v\u00e1s v\u00edce uspokoj\u00ed. P\u0159i v\u0161\u00edmav\u00e9m jeden\u00ed snadno pozn\u00e1te rozd\u00edl mezi chut\u00ed kvalitn\u00ed \u010dokol\u00e1dy a levn\u00e9 \u010dokol\u00e1dov\u00e9 ty\u010dinky.<\/li>\n<\/ol>\n<h2>Praktick\u00e1 cvi\u010den\u00ed v\u0161\u00edmav\u00e9ho jeden\u00ed<\/h2>\n<p><strong>Cvi\u010den\u00ed 1: J\u00edm v klidu a pomalu<\/strong><\/p>\n<p>1. Vyberte si jedno hlavn\u00ed j\u00eddlo, nap\u0159\u00edklad ob\u011bd nebo ve\u010de\u0159i.<br \/>\n2. Ne\u017e za\u010dnete j\u00edst, zhluboka se dvakr\u00e1t nadechn\u011bte a pod\u00edvejte se na j\u00eddlo na tal\u00ed\u0159i. Jak vypad\u00e1? Jak\u00e9 m\u00e1 barvy a v\u016fni?<br \/>\n3. Vezm\u011bte prvn\u00ed sousto, \u017ev\u00fdkejte ho pomalu a vn\u00edmejte jeho chu\u0165.<br \/>\n4. V polovin\u011b j\u00eddla se na chv\u00edli zastavte, odlo\u017ete p\u0159\u00edbor a zhodno\u0165te, jak se c\u00edt\u00edte. M\u00e1te je\u0161t\u011b hlad, nebo u\u017e jste p\u0159\u00edjemn\u011b syt\u00ed?<br \/>\n5. Jezte tak dlouho, dokud nem\u00e1te pocit, \u017ee jste spokojen\u00ed \u2013 nemus\u00edte v\u017edy sn\u00edst v\u0161echno.<\/p>\n<p><strong>Cvi\u010den\u00ed 2: V\u0161\u00edmav\u00e9 mls\u00e1n\u00ed<\/strong><\/p>\n<p>1. Vyberte si mal\u00fd kousek sv\u00e9 obl\u00edben\u00e9 pochoutky, nap\u0159\u00edklad \u010dokol\u00e1du, chips nebo su\u0161enku.<br \/>\n2. Zklidn\u011bte se a soust\u0159e\u010fte se na dech.<br \/>\n3. Pod\u00edvejte se na pochoutku, jako byste ji vid\u011bli poprv\u00e9. Jak vypad\u00e1? Jakou m\u00e1 barvu, tvar, povrch?<br \/>\n4. P\u0159i\u010dichn\u011bte k n\u00ed a soust\u0159e\u010fte se na jej\u00ed v\u016fni.<br \/>\n5. Polo\u017ete pochoutku na jazyk a je\u0161t\u011b ji nekousejte. Vn\u00edmejte jej\u00ed chu\u0165.<br \/>\n6. Pomalu kousejte a sledujte, jak se chu\u0165 m\u011bn\u00ed s ka\u017ed\u00fdm kousnut\u00edm.<br \/>\n7. Spolkn\u011bte a nechte dozn\u00edt chu\u0165 v \u00fastech. Uv\u011bdomte si, jak\u00fd pocit v\u00e1m j\u00eddlo p\u0159ineslo.<\/p>\n<p><strong>Cvi\u010den\u00ed 3: Rozli\u0161en\u00ed kvality potravin<\/strong><\/p>\n<p>1. P\u0159ipravte si dva mal\u00e9 kousky \u2013 jeden kvalitn\u00ed a jeden m\u00e9n\u011b kvalitn\u00ed. Nap\u0159\u00edklad kousek kvalitn\u00ed \u010dokol\u00e1dy a levn\u00e9 ty\u010dinky, nebo kvalitn\u00ed \u0161unky a nekvalitn\u00edho p\u00e1rku.<br \/>\n2. Nejprve ochutnejte m\u00e9n\u011b kvalitn\u00ed potravinu. V\u0161\u00edmejte si jej\u00ed chuti, v\u016fn\u011b a textury.<br \/>\n3. Pot\u00e9 ochutnejte kvalitn\u00ed potravinu stejn\u00fdm zp\u016fsobem. Jak\u00fd je rozd\u00edl? Kter\u00e1 v\u00e1m chutnala v\u00edc?<\/p>\n<h2>V\u0161\u00edmav\u00e9 jeden\u00ed v praxi<\/h2>\n<p>Pokud \u010dasto sah\u00e1te po potravin\u00e1ch automaticky, zeptejte se sami sebe:<\/p>\n<ul>\n<li>M\u00e1m opravdu hlad?<\/li>\n<li>Nebo j\u00edm ze zvyku, nudy, stresu, nebo proto, \u017ee m\u00e1m j\u00eddlo na o\u010d\u00edch?<\/li>\n<\/ul>\n<p>P\u0159ipravte si t\u0159i aktivity, kter\u00e9 m\u016f\u017eete d\u011blat m\u00edsto j\u00eddla, pokud zjist\u00edte, \u017ee hlad nem\u00e1te. Nap\u0159\u00edklad:<\/p>\n<ul>\n<li>Jd\u011bte se na chv\u00edli proj\u00edt.<\/li>\n<li>Zavolejte kamar\u00e1dovi.<\/li>\n<li>Poslechn\u011bte si obl\u00edbenou hudbu.<\/li>\n<\/ul>\n<p>Kdy\u017e se nau\u010d\u00edte j\u00edst v\u011bdom\u011b, sn\u00edte m\u00e9n\u011b, l\u00e9pe si j\u00eddlo vychutn\u00e1te a budete m\u00edt z n\u011bj v\u011bt\u0161\u00ed radost.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.temp-site.cz\/obezitas\/wp-content\/uploads\/2025\/07\/8.3-Jak-na-dusi.pdf\" target=\"_blank\" rel=\"noopener\">Text ke sta\u017een\u00ed v pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0161\u00edmav\u00e9 jeden\u00ed je zp\u016fsob, jak pln\u011b pro\u017e\u00edvat p\u0159\u00edtomn\u00fd okam\u017eik p\u0159i j\u00eddle, ani\u017e by v\u00e1s rozptylovaly jin\u00e9 \u010dinnosti nebo my\u0161lenky. Znamen\u00e1 to b\u00fdt tady a te\u010f \u2013 soust\u0159edit se na chu\u0165, v\u016fni, strukturu a vzhled j\u00eddla, a t\u00edm nejen l\u00e9pe kontrolovat sv\u016fj p\u0159\u00edjem, ale tak\u00e9 si j\u00eddlo v\u00edce u\u017e\u00edt. Pro\u010d tr\u00e9novat v\u0161\u00edmav\u00e9 jeden\u00ed? Pokud \u010dasto j\u00edte [&hellip;]<\/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":[25],"tags":[],"class_list":["post-1060","post","type-post","status-publish","format-standard","hentry","category-psychologie"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1060","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=1060"}],"version-history":[{"count":2,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1060\/revisions"}],"predecessor-version":[{"id":2202,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1060\/revisions\/2202"}],"wp:attachment":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/media?parent=1060"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/categories?post=1060"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/tags?post=1060"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}