Zm\u011bna stravov\u00e1n\u00ed<\/h3>\n
Zm\u011bna j\u00eddeln\u00ed\u010dku by m\u011bla p\u0159ich\u00e1zet postupn\u011b, zvl\u00e1\u0161t\u011b pokud jde u v\u00e1s o velkou zm\u011bnu. Ze dne na den bude pro v\u00e1s tato zm\u011bna pom\u011brn\u011b obt\u00ed\u017en\u00e1 a nov\u00fd zp\u016fsob stravov\u00e1n\u00ed v\u00e1m dlouho nevydr\u017e\u00ed. V\u017edy\u0165 to sami jist\u011b zn\u00e1te, od pond\u011bl\u00ed budu j\u00edst zdrav\u011b, za\u010dnete sn\u00eddan\u00ed, ale k ob\u011bdu u\u017e h\u0159e\u0161\u00edte a c\u00edt\u00edte se provinile, m\u011b\u0148te sv\u016fj j\u00eddeln\u00ed\u010dek postupn\u011b, ale trvale.<\/p>\n
![\"\"](\"http:\/\/fitnessaz.cz\/wp-content\/uploads\/2018\/06\/35094205043_aaa1b7938a_b-1024x683.jpg\")
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Nutri\u010dn\u00ed z\u00e1klad<\/h3>\n
Z\u00e1kladn\u00edmi \u017eivinami jsou sacharidy, b\u00edlkoviny a zdrav\u00e9 tuky. Pokud chcete nab\u00edrat svalovou hmotu, jsou pro v\u00e1s kl\u00ed\u010den\u00e9 b\u00edlkoviny. Denn\u00ed doporu\u010den\u00e9 mno\u017estv\u00ed \u010din\u00ed 0,8 g b\u00edlkovin na kilogram t\u011blesn\u00e9 v\u00e1hy. Tento pom\u011br v\u0161ak plat\u00ed pro \u010dlov\u011bka, kter\u00fd necvi\u010d\u00ed. Pokud chcete svalovou hmotu nabrat, doporu\u010den\u00e9 mno\u017estv\u00ed je 1,6 g b\u00edlkovin na gram t\u011blesn\u00e9 v\u00e1hy. dobr\u00fdmi zdroji b\u00edlkovin pro v\u00e1s m\u016f\u017ee b\u00fdt maso, ryby, vejce, s\u00f3ja (tofu, sojov\u00e9 ml\u00e9ko), o\u0159echy, ml\u00e9\u010dn\u00e9 v\u00fdrobky, ale tak\u00e9 lu\u0161t\u011bniny \u010di vegansk\u00e9 proteiny. Pokud chcete zhubnout, m\u011bli byste omezit p\u0159\u00edjem sacharid\u016f, vyhnout se v\u00fdrobk\u016fm z b\u00edl\u00e9 mouky, s p\u0159idan\u00fdm cukrem \u010di nadm\u011brn\u00e9 konzumaci ovoce.<\/p>\n
Rozlo\u017een\u00ed \u017eivin v j\u00eddeln\u00ed\u010dku<\/h3>\n
B\u00edlkoviny by m\u011bli tvo\u0159it 10-35 %, sacharidy 40-60 % a tuky 20-35 %. Samoz\u0159ejm\u011b si j\u00eddeln\u00ed\u010dek upravujete podle vlastn\u00edch c\u00edl\u016f a pot\u0159eb. Mu\u017e pot\u0159ebuje v pr\u016fm\u011bru asi kolem 2 500 kalori\u00ed na den pro udr\u017een\u00ed dosavadn\u00ed v\u00e1hy, pro \u017eenu je to p\u0159ibli\u017en\u011b 2 000 kalori\u00ed. Hodnoty se v\u0161ak li\u0161\u00ed v z\u00e1vislosti na v\u011bku, kondici, zam\u011bstn\u00e1n\u00ed a zdravotn\u00edm stavu jedince.<\/p>\n
Dbejte na rozmanitost<\/h3>\n
V j\u00eddle dbejte i na rozmanitost. To, \u017ee budete konzumovat jen r\u00fd\u017ei s ku\u0159ec\u00edm masem v\u00e1m mo\u017en\u00e1 p\u0159id\u00e1 na svalov\u00e9 hmot\u011b, ale ostatn\u00ed \u010d\u00e1sti organismu mohou p\u011bkn\u011b str\u00e1dat. Dop\u0159ejte si r\u016fzn\u00e9 ingredience, kter\u00e9 maj\u00ed rozmanit\u00e9 nutri\u010dn\u00ed slo\u017een\u00ed.<\/p>\n
![\"\"](\"http:\/\/fitnessaz.cz\/wp-content\/uploads\/2018\/06\/pexels-photo-247685-1024x766.png\")
<\/p>\n","protected":false},"excerpt":{"rendered":"
P\u0159i hubnut\u00ed a tvarov\u00e1n\u00ed postavy nejde jen o pohybovou aktivitu a pravideln\u00e9 sportov\u00e1n\u00ed. Svou roli, a to velkou, hraje spr\u00e1vn\u00e9 stravov\u00e1n\u00ed. Pokud se sna\u017e\u00edte hubnout, nabrat svalovou hmotu \u010di si … <\/p>\n","protected":false},"author":2,"featured_media":23,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[10,24,29,27,28,25,26],"jetpack_featured_media_url":"https:\/\/fitnessaz.cz\/wp-content\/uploads\/2018\/06\/pexels-photo-566566.jpeg","_links":{"self":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts\/20"}],"collection":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/comments?post=20"}],"version-history":[{"count":1,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts\/20\/revisions"}],"predecessor-version":[{"id":24,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/posts\/20\/revisions\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/media\/23"}],"wp:attachment":[{"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/media?parent=20"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/categories?post=20"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitnessaz.cz\/wp-json\/wp\/v2\/tags?post=20"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}