{"id":238096,"date":"2020-11-02T08:00:00","date_gmt":"2020-11-02T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/tipy-na-chudnutie-pre-zeny\/"},"modified":"2025-09-18T14:32:47","modified_gmt":"2025-09-18T13:32:47","slug":"tipy-na-chudnutie-pre-zeny","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/tipy-na-chudnutie-pre-zeny\/","title":{"rendered":"Praktick\u00e9 tipy na chudnutie pre \u017eeny: Vyhnite sa t\u00fdmto 9 chyb\u00e1m!"},"content":{"rendered":"\n

Pre ve\u013ea \u017eien sa chudnutie zd\u00e1 ako nikdy nekon\u010diaci boj. Zd\u00e1 sa, \u017ee di\u00e9ty nikdy nefunguj\u00fa a cvi\u010denie z v\u00e1s doslova vys\u00e1va energiu. Nepom\u00e1ha v\u00e1m ur\u010dite ani to, ke\u010f vid\u00edte, \u017ee mu\u017ei chudn\u00fa r\u00fdchlej\u0161ie ako \u017eeny. V tomto \u010dl\u00e1nku sa budeme venova\u0165 nieko\u013ek\u00fdm tipom na chudnutie pre \u017eeny, ktor\u00e9 v\u00e1m pom\u00f4\u017eu r\u00fdchlej\u0161ie dosiahnu\u0165 a udr\u017ea\u0165 cie\u013eov\u00fa v\u00e1hu!<\/p>\n\n\n\n

Je skuto\u010dne chudnutie pre \u017eeny n\u00e1ro\u010dnej\u0161ie ako pre mu\u017eov?<\/strong><\/h2>\n\n\n\n

Bohu\u017eia\u013e \u00e1no. D\u00f4vodom s\u00fa fyziologick\u00e9 pr\u00ed\u010diny. Napr\u00edklad mu\u017ei maj\u00fa vy\u0161\u0161iu r\u00fdchlos\u0165 metabolizmu v stave pokoja (RMR) ako \u017eeny. Potvrdila to \u0161t\u00fadia, ktor\u00e1 sk\u00famala 328 mu\u017eov a 194 \u017eien. U mu\u017eov bola RMR o 23% vy\u0161\u0161ia ako u \u017eien, \u010do znamen\u00e1, \u017ee aj ke\u010f boli mu\u017ei v pokoji, sp\u00e1lili viac kal\u00f3ri\u00ed ako \u017eeny (1).<\/p>\n\n\n\n

\u010eal\u0161ia vec je, \u017ee mu\u017ei maj\u00fa tie\u017e tendenciu zameriava\u0165 sa viac na aktivity ako fitnes a budovanie svalov. Na druhej strane, v\u00e4\u010d\u0161ina \u017eien chce jednoducho len strati\u0165 tuk. To nemus\u00ed by\u0165 nevyhnutne zl\u00e9 rozhodnutie, d\u00e1my! Striktn\u00e9 zameranie na odb\u00faravanie tuku za ka\u017ed\u00fa cenu v\u0161ak m\u00f4\u017ee \u013eahko sp\u00f4sobi\u0165, \u017ee budete robi\u0165 ur\u010dit\u00e9 chyby, ktor\u00e9 m\u00f4\u017eu va\u0161u snahu v kone\u010dnom d\u00f4sledku sabotova\u0165, pri zbavovan\u00ed sa nadbyto\u010dn\u00fdch kilogramov. <\/p>\n\n\n\n

\"Chudnutie<\/figure>\n\n\n\n

9 tipov na chudnutie pre \u017eeny, ktor\u00fdmi by ste mali ur\u010dite riadi\u0165!  <\/strong><\/h2>\n\n\n\n

Pozrime sa na niektor\u00e9 z najbe\u017enej\u0161\u00edch pasc\u00ed, do ktor\u00fdch maj\u00fa \u017eeny tendenciu spadn\u00fa\u0165, pokia\u013e ide o chudnutie.<\/p>\n\n\n\n

1. M\u00f3dne a okam\u017eit\u00e9 di\u00e9ty, \u201cdi\u00e9tne\u201d jedl\u00e1 \u2013 preboha!<\/strong><\/h3>\n\n\n\n

V dne\u0161nej dobe je nemo\u017en\u00e9 vyhn\u00fa\u0165 sa ak\u00fdmko\u013evek sp\u00f4sobom inform\u00e1ci\u00e1m na soci\u00e1lnych sie\u0165ach alebo zapn\u00fa\u0165 telev\u00edziu bez toho, aby ste videli nejak\u00fd druh reklamy na program na chudnutie alebo stravovanie, pr\u00edpadne nejak\u00e9 doplnky. M\u00e1te niekedy pocit, \u017ee v\u0161etky tie reklamy vyzeraj\u00fa pr\u00edli\u0161 dobre na to, aby boli aj pravdiv\u00e9? V\u00e4\u010d\u0161inou m\u00e1te \u00fapln\u00fa pravdu! Uprav\u00edte si v\u010faka nim svoju v\u00e1hu do nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov? Niekedy je to mo\u017en\u00e9, ale m\u00e1te takmer zaru\u010den\u00e9, \u017ee sa v\u00e1m va\u0161a v\u00e1ha po ukon\u010den\u00ed di\u00e9ty vr\u00e1ti na p\u00f4vodn\u00fa hodnotu. <\/p>\n\n\n\n

M\u00f3dne di\u00e9ty s\u00fa len kr\u00e1tkodob\u00fdm rie\u0161en\u00edm<\/strong><\/h4>\n\n\n\n

Trendy a programy v oblasti m\u00f3dnych a n\u00e1razov\u00fdch di\u00e9t s\u00fa jednoducho len kr\u00e1tkodob\u00e9 rie\u0161enia na r\u00fdchle zn\u00ed\u017eenie hmotnosti, chudnutie, \u010do znamen\u00e1, \u017ee zvy\u010dajne nie s\u00fa dlhodobo udr\u017eate\u013en\u00e9 (2). Ak sa sna\u017e\u00edte zhodi\u0165 p\u00e1r kilogramov, aby ste vyzerali dobre na nejakej pre v\u00e1s d\u00f4le\u017eitej udalosti, toto r\u00fdchle rie\u0161enie by pre v\u00e1s mohlo by\u0165 ide\u00e1lne. Pre v\u0161etk\u00fdch ostatn\u00fdch, ktor\u00ed sa sna\u017eia zn\u00ed\u017ei\u0165 v\u00e1hu dlhodobo, len \u0165a\u017eko. <\/p>\n\n\n\n

Niektor\u00e9 programy na chudnutie vy\u017eaduj\u00fa, aby ste si k\u00fapili \u0161peci\u00e1lne potraviny, zvy\u010dajne aj vyr\u00e1ban\u00e9 t\u00fdm ist\u00fdm v\u00fdrobcom. Iste, znie to ako pohodln\u00fd sp\u00f4sob, ako schudn\u00fa\u0165, najm\u00e4 pre zanepr\u00e1zdnen\u00e9 d\u00e1my! V skuto\u010dnosti dok\u00e1\u017eete pri t\u00fdchto programoch ve\u013emi pravdepodobne schudn\u00fa\u0165. Ale rovnako ako m\u00f3dne di\u00e9ty – aj vy sa budete musie\u0165 sk\u00f4r \u010di nesk\u00f4r vr\u00e1ti\u0165 k svojej obvyklej strave – aj va\u0161a v\u00e1ha sa v\u00e1m vr\u00e1ti sp\u00e4\u0165.<\/p>\n\n\n\n

Spolo\u010dnosti, zaoberaj\u00face sa pon\u00fakan\u00edm di\u00e9t, nie s\u00fa hl\u00fape – tento cyklus dokonale poznaj\u00fa! V kone\u010dnom d\u00f4sledku chc\u00fa, aby ste pribrali sp\u00e4\u0165, tak\u017ee im zaplat\u00edte zop\u00e4\u0165 za ich \u201coveren\u00fd\u201d program a zv\u00fd\u0161ite zisky. <\/p>\n\n\n\n

V\u0161eobecne plat\u00ed, \u017ee ak\u00e1ko\u013evek di\u00e9ta, ktor\u00e1 vy\u017eaduje, aby ste zaplatili za pr\u00edstup k stravovaciemu pl\u00e1nu alebo jedlu, je trikom na zar\u00e1banie pe\u0148az\u00ed. Ak\u00e1ko\u013evek di\u00e9ta, ktor\u00e1 znie pr\u00edli\u0161 dobre na to, aby to bola pravda, zvy\u010dajne aj je. Schudn\u00fa\u0165 10 k\u00edl za t\u00fd\u017ede\u0148 nie je fyzicky mo\u017en\u00e9, ani nedok\u00e1\u017eete takto zn\u00ed\u017ei\u0165 objem bru\u0161n\u00e9ho tuku! V kone\u010dnom d\u00f4sledku je v\u00e4\u010d\u0161ina z t\u00fdchto programov na chudnutie nere\u00e1lna, pokia\u013e ide o dlhodob\u00e9 udr\u017eanie hmotnosti.<\/p>\n\n\n\n

Pozor na \u2018di\u00e9tne\u2019 potraviny <\/strong><\/h4>\n\n\n\n

Ak sa vyh\u00fdbate m\u00f3dnym v\u00fdstrelkom a komer\u010dn\u00fdm di\u00e9tam<\/a> a d\u00f4verujte svojmu obchodu s potravinami, je to dobr\u00e9 rie\u0161enie, v\u0161ak? Nie tak r\u00fdchlo! Takzvan\u00e9 di\u00e9tne jedl\u00e1 na v\u00e1s \u010d\u00edhaj\u00fa v ka\u017edej uli\u010dke. Obchody prekypuj\u00fa potravinami, ktor\u00e9 o sebe tvrdia, \u017ee s\u00fa pre v\u00e1s lep\u0161ie, preto\u017ee maj\u00fa napr\u00edklad nulov\u00fd obsah tuku, n\u00edzkokalorick\u00e9 hodnoty \u010di n\u00edzky obsah cukru. <\/p>\n\n\n\n

Aj ke\u010f tieto potraviny m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00e9 pre \u013eud\u00ed, ktor\u00ed sa akt\u00edvne sna\u017eia zn\u00ed\u017ei\u0165 pr\u00edjem tukov alebo cukrov, odobra\u0165 nie\u010do z potraviny (napr\u00edklad tuk) znamen\u00e1, \u017ee je potrebn\u00e9 prida\u0165 nie\u010do in\u00e9, aby ste ch\u00fdbaj\u00facu zlo\u017eku nahradili. T\u00fdm \u201enie\u010d\u00edm in\u00fdm\u201c je \u010dasto cukor, aby sa zachovala pr\u00ed\u0165a\u017eliv\u00e1 chu\u0165 jedla.<\/p>\n\n\n\n

Nakoniec s\u00fa \u201ezdrav\u0161ie\u201c nezdrav\u00e9 jedl\u00e1 st\u00e1le len nezdrav\u00e9 jedl\u00e1. Lep\u0161ie je dr\u017ea\u0165 sa z\u00e1kladn\u00fdch pravidiel – \u010derstv\u00fdch a kaloricky v\u00fd\u017eivn\u00fdch jed\u00e1l.<\/p>\n\n\n\n

Namiesto nezmyseln\u00e9ho dr\u017eania di\u00e9ty zme\u0148te rad\u0161ej svoj \u017eivotn\u00fd \u0161t\u00fdl<\/strong><\/h4>\n\n\n\n
\"Nezajedajte<\/figure>\n\n\n\n

Namiesto toho, aby ste sa rozhodli pre n\u00e1razov\u00e9 alebo m\u00f3dne di\u00e9ty, sk\u00faste urobi\u0165 mal\u00e9 a trval\u00e9 zmeny vo va\u0161om \u017eivotnom \u0161t\u00fdle. Konzumujte v\u00fd\u017eivn\u00e9 jedl\u00e1, napl\u00e1nujte is pravideln\u00e9 tr\u00e9ningy alebo cvi\u010denie a starajte sa o svoje zdravie – hoci v\u00e1s pravdepodobne \u010dak\u00e1 beh na dlh\u00fa tra\u0165.  Ak budete postupova\u0165 pod\u013ea n\u00e1\u0161ho tipu na chudnutie<\/a>, aj va\u0161a pe\u0148a\u017eenka bude \u0161\u0165astnej\u0161ia, nebudete musie\u0165 hladova\u0165, aby ste dosiahli vidite\u013en\u00e9 v\u00fdsledky, a va\u0161e chudnutie bude udr\u017eate\u013enej\u0161ie aj v dlhodobom horizonte.<\/p>\n\n\n\n

2. Prepojenie em\u00f3ci\u00ed a jedla <\/strong><\/h3>\n\n\n\n

V\u0161etci to pozn\u00e1me. Filmov\u00e9 kli\u0161\u00e9 o \u017eene, ktor\u00e1 le\u017e\u00ed vo vani plnej peny a napch\u00e1va sa zmrzlinou, nie je \u010dastokr\u00e1t \u010faleko od pravdy. Obe pohlavia sa \u010dasto utiekaj\u00fa k tzv. \u201cupokojuj\u00facim jedl\u00e1m\u201d, aby sa vyhli n\u00e1valu em\u00f3ci\u00ed.<\/p>\n\n\n\n

Vystresovan\u00e9<\/em>? Zobnite si \u010dokol\u00e1dov\u00fa ty\u010dinku! Rozchod? Ur\u010dite pom\u00f4\u017ee \u010dokol\u00e1da alebo aspo\u0148 dobr\u00e1 Horalka. <\/p>\n\n\n\n

Potraviny ako pe\u010divo, zmrzlina a \u010dokol\u00e1da zvy\u010dajne konzumujeme v presved\u010den\u00ed, \u017ee to v n\u00e1s vypln\u00ed ak\u00fasi emocion\u00e1lnu pr\u00e1zdnotu a budeme sa c\u00edti\u0165 lep\u0161ie. <\/p>\n\n\n\n

V skuto\u010dnosti je v tejto povere skryt\u00e1 aj \u010das\u0165 pravdy. Zodpovedn\u00e9 s\u00fa 2 neurotransmitery (mozgov\u00e9 chemik\u00e1lie) – seroton\u00edn a dopam\u00edn.<\/p>\n\n\n\n

Seroton\u00edn<\/strong><\/h4>\n\n\n\n

Seroton\u00edn sa \u010dasto naz\u00fdva \u201e\u0161\u0165astn\u00fd\u201c alebo \u201ezodpovedn\u00fd za dobr\u00fd pocit\u201c neurotransmiter, preto\u017ee reguluje na\u0161u n\u00e1ladu. Vysok\u00e1 hladina seroton\u00ednu je spojen\u00e1 s obsahom \u0161\u0165astia a dobrej n\u00e1lady, zatia\u013e \u010do n\u00edzka hladina seroton\u00ednu \u010dasto vedie k depresii (3).<\/p>\n\n\n\n

\u010co m\u00e1 teda seroton\u00edn spolo\u010dn\u00e9 s pol kilogramom zmrzliny, ktor\u00fa ste pr\u00e1ve zhltli? Seroton\u00edn sa uvo\u013e\u0148uje ako reakcia na konzum\u00e1ciu potravy – najm\u00e4 cukru a in\u00fdch sacharidov.<\/p>\n\n\n\n

Na molekul\u00e1rnej b\u00e1ze n\u00e1m v\u010faka t\u00fdmto \u201cupokojuj\u00facim potravin\u00e1m\u201d skuto\u010dne m\u00f4\u017ee v\u0161etko na chv\u00ed\u013eu pripada\u0165 lep\u0161ie. Akon\u00e1hle si v\u0161ak zvyknete na konzum\u00e1ciu t\u00fdchto potrav\u00edn zaka\u017ed\u00fdm, ke\u010f sa c\u00edtite vystresovan\u00ed alebo ste na dne, je ove\u013ea \u0165a\u017e\u0161ie s t\u00fdmto zvykom presta\u0165, \u010do samozrejme vedie k priberaniu.<\/p>\n\n\n\n

Dopam\u00edn<\/strong><\/h4>\n\n\n\n

Dopam\u00edn je s\u00fa\u010das\u0165ou procesu, zn\u00e1meho ako dopam\u00ednov\u00e1 cesta odmeny. T\u00e1to cesta v podstate telu sprostredkuje pr\u00edjemn\u00fd z\u00e1\u017eitok (v tomto pr\u00edpade prejedanie sa \u201cupokojuj\u00facim\u201d jedlom), v\u010faka ktor\u00e9mu zat\u00fa\u017eite po tomto z\u00e1\u017eitku aj v bud\u00facnosti (3).<\/p>\n\n\n\n

Ak sa tento jav deje pr\u00edli\u0161 \u010dasto, mozgov\u00e9 bunky reaguj\u00fa na dopam\u00edn menej a na dosiahnutie rovnak\u00e9ho pocitu budete postupne potrebova\u0165 viac a viac dopam\u00ednu. Presne takto sa vyv\u00edja aj z\u00e1vislos\u0165 na drog\u00e1ch a je to tie\u017e d\u00f4vod, pre\u010do mnoho \u013eud\u00ed bojuje s nadmern\u00fdm prejedan\u00edm sa a in\u00fdm naru\u0161en\u00fdm spr\u00e1van\u00edm.<\/p>\n\n\n\n

Zme\u0148te svoj poh\u013ead na jedlo<\/strong><\/h4>\n\n\n\n

Tak\u017ee, predstavujeme n\u00e1\u0161 tip na chudnutie pre \u017eeny. Ve\u013ek\u00e1 \u010das\u0165 chudnutia spo\u010d\u00edva v zmene v\u00e1\u0161ho myslenia. Emocion\u00e1lne prepojenie stravovania si vy\u017eaduje v\u00fdznamn\u00fa zmenu v tom, ako sa vid\u00edte, v schopnosti chudn\u00fa\u0165 a v jedle samotnom. Nau\u010dte sa pozera\u0165 na jedlo jednoducho ako na palivo pre svoje telo a nie ako sp\u00f4sob, ako m\u00f4\u017eete otupi\u0165 svoje pocity – to je k\u013e\u00fa\u010dov\u00fdm zvykom a radou pre \u00faspe\u0161n\u00e9 chudnutie.<\/p>\n\n\n\n

\"Tuk<\/figure>\n\n\n\n

3. Radik\u00e1lne obmedzenie pr\u00edli\u0161 vysok\u00e9ho mno\u017estva tuku<\/strong><\/h3>\n\n\n\n

Pred nieko\u013ek\u00fdmi desa\u0165ro\u010diami v\u0161etci verili, \u017ee pr\u00e1ve tuk je pr\u00ed\u010dinou priberania. Mnoho \u017eien st\u00e1le vyh\u013ead\u00e1va v obchodoch s potravinami alternat\u00edvy bez tuku a so zn\u00ed\u017een\u00fdm obsahom tuku, ke\u010f <\/p>\n\n\n\n

Ak trp\u00edte ur\u010dit\u00fdmi zdravotn\u00fdmi \u0165a\u017ekos\u0165ami, jedinou mo\u017enos\u0165ou m\u00f4\u017ee by\u0165 zn\u00ed\u017een\u00fd pr\u00edjem tukov. Ale je tuk vo svojej podstate \u201ezl\u00fd\u201c pri procese redukcie hmotnosti, zn\u00e1mej ako chudnutie?<\/p>\n\n\n\n

Rozhodne nie! Va\u0161e telo potrebuje tuk z potravy pre mnoho svojich d\u00f4le\u017eit\u00fdch funkci\u00ed, ako je ukladanie energie, stavba bunkov\u00fdch membr\u00e1n a kontrola absorpcie vitam\u00ednov rozpustn\u00fdch v tukoch (4).<\/p>\n\n\n\n

V\u00e4\u010d\u0161ina odborn\u00edkov na v\u00fd\u017eivu sa zhoduje, \u017ee dospel\u00ed by mali konzumova\u0165 asi 20 a\u017e 35% kal\u00f3ri\u00ed z tukov, tak\u017ee si ka\u017ed\u00fd de\u0148 treba dopria\u0165 adekv\u00e1tne mno\u017estvo zdrav\u00e9ho tuku (4). Pr\u00edli\u0161 zn\u00ed\u017een\u00e1 kombin\u00e1cia tuku m\u00f4\u017ee vies\u0165 k r\u00f4znym probl\u00e9mom, ako je nedostatok esenci\u00e1lnych mastn\u00fdch kysel\u00edn a vitam\u00ednov rozpustn\u00fdch v tukoch.<\/p>\n\n\n\n

Nie v\u0161etok tuk sa v\u0161ak tvor\u00ed rovnako. Nas\u00fdten\u00e9 tuky by mali tvori\u0165 asi  7% va\u0161ich denn\u00fdch kal\u00f3ri\u00ed a trans tukom by ste sa mali vyhn\u00fa\u0165, kedyko\u013evek je to mo\u017en\u00e9 (5). Ostatn\u00e9 druhy tukov – napr\u00edklad nenas\u00fdten\u00e9, esenci\u00e1lne (po\u017eadovan\u00e9, ale netvor\u00ed ich na\u0161e telo) a omega-3 mastn\u00e9 kyseliny – s\u00fa skuto\u010dne prospe\u0161n\u00e9 pre na\u0161e zdravie. Rovnako ako aj pri ostatn\u00fdch potravin\u00e1ch, aj tuky by sa mali pre optim\u00e1lne zdravie konzumova\u0165 len s mierou.<\/p>\n\n\n\n

4. Zni\u017eovanie pr\u00edjmu sacharidov<\/strong><\/h3>\n\n\n\n

Rovnako ako v pr\u00edpade tukov, v poslednej dobe je m\u00f3dne vyh\u00fdba\u0165 sa aj sacharidom. Obmedzenie pr\u00edjmu  sacharidov m\u00f4\u017ee vies\u0165 k r\u00fdchlemu \u00fabytku hmotnosti, ale zvy\u010dajne sa jedn\u00e1 iba o \u201ehmotnos\u0165 vody\u201c, ktor\u00e1 sa n\u00e1m vr\u00e1ti, akon\u00e1hle prid\u00e1me sacharidy sp\u00e4\u0165 do jed\u00e1lni\u010dka.<\/p>\n\n\n\n

Okrem toho obmedzenie sacharidov m\u00f4\u017ee pred\u013a\u017ei\u0165 \u201eplateau\u201c na chudnutie a zastavi\u0165 celkov\u00fd proces chudnutia. N\u00e1\u0161 mozog je chemicky prepojen\u00fd s t\u00fa\u017ebou po sacharidoch – preto\u017ee gluk\u00f3za je preferovan\u00fd zdroj energie! Ak sa priprav\u00edte o sacharidy, pravdepodobne si v\u00e1\u0161 organizmus bude vy\u017eadova\u0165 potraviny s vysok\u00fdm obsahom sacharidov, ktor\u00e9 v\u00e1m bud\u00fa ch\u00fdba\u0165.<\/p>\n\n\n\n

Kvalita sacharidov je naozaj d\u00f4le\u017eit\u00e1<\/strong><\/h4>\n\n\n\n

V pr\u00edpade chudnutia sa namiesto drastick\u00e9ho zn\u00ed\u017eenia pr\u00edjmu sacharidov zamerajte na typ a kvalitu sacharidov, ktor\u00e9 konzumujete. R\u00f4zne druhy sacharidov maj\u00fa na na\u0161e telo r\u00f4zne \u00fa\u010dinky.<\/p>\n\n\n\n

Jednoduch\u00e9 sacharidy (napr\u00edklad tie, ktor\u00e9 sa nach\u00e1dzaj\u00fa v potravin\u00e1ch, ako s\u00fa cestoviny, cere\u00e1lie a pe\u010divo) sa r\u00fdchlo metabolizuj\u00fa na energiu alebo s\u00fa ur\u010den\u00e9 na ukladanie do tukov, ak sa konzumuj\u00fa v nadmernom mno\u017estve.<\/p>\n\n\n\n

Na druhej strane m\u00f4\u017eete pova\u017eova\u0165 komplexn\u00e9 sacharidy za svoju tajn\u00fa zbra\u0148 na chudnutie. Komplexn\u00e9 sacharidy sa nach\u00e1dzaj\u00fa v celozrnn\u00fdch v\u00fdrobkoch, zelenine a ovoc\u00ed a v\u010faka dodato\u010dn\u00e9mu obsahu vl\u00e1kniny (5) sa metabolizuj\u00fa ove\u013ea pomal\u0161ie.<\/p>\n\n\n\n

Ak jednoducho nedok\u00e1\u017eete \u017ei\u0165 bez chleba, sk\u00faste namiesto bieleho konzumova\u0165 p\u0161eni\u010dn\u00fd alebo celozrnn\u00fd. T\u00fa\u017eite po mafinoch alebo \u0161i\u0161k\u00e1ch, ke\u010f v\u00e1s chyt\u00ed chu\u0165 na sladk\u00e9? Zobnite si k\u00fasok \u010derstv\u00e9ho ovocia. Starostliv\u00fd v\u00fdber sacharidov je pre chudnutie efekt\u00edvnej\u0161\u00ed proces, ako keby ste sa jednoducho zbavili konzum\u00e1cie v\u0161etk\u00fdch sacharidov.<\/p>\n\n\n\n

Pre\u010d\u00edtajte si aj : <\/em>N\u00edzky pr\u00edjem sacharidov vs Keto: \u010co je lep\u0161\u00ed a udr\u017eate\u013enej\u0161\u00ed sp\u00f4sob?<\/em><\/a> <\/em><\/p>\n\n\n\n

\"Nevyh\u00fdbajte<\/figure>\n\n\n\n

5. Konzum\u00e1cia nedostato\u010dn\u00e9ho mno\u017estva bielkov\u00edn<\/strong><\/h3>\n\n\n\n

Pokia\u013e ide o chudnutie, bielkoviny s\u00fa pre v\u00fdsledn\u00fd \u00faspech absol\u00fatne nevyhnutn\u00e9, ale ve\u013ea \u017eien ich nem\u00e1 vo svojej strave dostatok. Chudnutie s\u00favis\u00ed s \u00fabytkom svalov. Ak nem\u00e1te spr\u00e1vne zostaven\u00fa stravu, chudnutie nebude v\u00f4bec efekt\u00edvne bez spr\u00e1vneho pr\u00edjmu bielkov\u00edn. Prid\u00e1vanie potrav\u00edn s vysok\u00fdm obsahom bielkov\u00edn do stravy m\u00f4\u017ee pom\u00f4c\u0165 zabr\u00e1ni\u0165 \u00fabytku svalovej hmoty a m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 vyhn\u00fa\u0165 sa momentom zastavenia procesu chudnutia. <\/p>\n\n\n\n

Medzi najob\u013e\u00fabenej\u0161ie zdroje bielkov\u00edn patria m\u00e4so, ryby a vajcia. Ak ste v\u0161ak vegetari\u00e1n alebo veg\u00e1n, nemus\u00edte nevyhnutne prich\u00e1dza\u0165 o zdroje bielkov\u00edn. Rastlinn\u00e9 zdroje, ako je tofu, edamame, \u0161o\u0161ovica a c\u00edcer, s\u00fa pln\u00e9 kvalitn\u00fdch bielkov\u00edn. Ak v\u00e1m nechut\u00ed \u017eiadna z t\u00fdchto mo\u017enost\u00ed, s\u00fa k dispoz\u00edcii prote\u00ednov\u00e9 ty\u010dinky, koktaily a dokonca aj kol\u00e1\u010diky cookies. Prote\u00edn – bielkovina – je spojencom pri chudnut\u00ed a pom\u00e1ha n\u00e1m zosta\u0165 dlh\u0161ie s\u00fdtymi.<\/p>\n\n\n\n

Spr\u00e1vny pomer bielkov\u00edn<\/strong><\/h4>\n\n\n\n

Samozrejme, sna\u017ete sa udr\u017ea\u0165 pr\u00edjem bielkov\u00edn v adekv\u00e1tnom mno\u017estve. Dospel\u00e9 \u017eeny potrebuj\u00fa iba 10 a\u017e 35% pr\u00edjmu kal\u00f3ri\u00ed z bielkov\u00edn, aby ich telo fungovalo spr\u00e1vne (5).<\/p>\n\n\n\n

Ak toto mno\u017estvo pravidelne prekra\u010dujete – tak ako aj pri ka\u017edej inej \u017eivine – aj bielkoviny, ktor\u00e9 sa nepou\u017e\u00edvaj\u00fa, sa nakoniec ulo\u017eia ako tuk. Pokia\u013e ide o chudnutie, je d\u00f4le\u017eit\u00e9 str\u00e1\u017ei\u0165 pr\u00edjem bielkov\u00edn a ubezpe\u010di\u0165 sa, \u017ee sa pohybujete v rozsahu 10 a\u017e 35%, \u010d\u00edm spr\u00e1vne z\u00e1sobujete svoje telo.<\/p>\n\n\n\n

6. Posadnutos\u0165 kal\u00f3riami<\/strong><\/h3>\n\n\n\n

Pravidlom \u010d\u00edslo jeden pri chudnut\u00ed je \u201ekal\u00f3rie dnu, kal\u00f3rie von\u201c. Jednoducho mus\u00edte sp\u00e1li\u0165 viac kal\u00f3ri\u00ed, ako ich skonzumujete. To znamen\u00e1, \u017ee obmedzenie pr\u00edjmu kal\u00f3ri\u00ed je pri chudnut\u00ed nevyhnutn\u00fdm zlom. Kvalita kal\u00f3ri\u00ed je v\u0161ak rovnako d\u00f4le\u017eit\u00e1 ako ich mno\u017estvo.<\/p>\n\n\n\n

Po\u010duli ste niekedy, \u017ee sa o niekom hovor\u00ed, \u017ee je chud\u00fd? Ak sa dr\u017e\u00edte svojho cie\u013ea v oblasti kal\u00f3ri\u00ed, ale jete iba nekvalitn\u00e9 potraviny, va\u0161e chudnutie nebude pre va\u0161e zdravie tak\u00e9 prospe\u0161n\u00e9 v porovnan\u00ed s rovnak\u00fdm po\u010dtom kal\u00f3ri\u00ed zo zlo\u017eit\u00fdch sacharidov, bielkov\u00edn a zdrav\u00fdch tukov. Prij\u00edmanie nekvalitn\u00fdch potrav\u00edn so zlou v\u00fd\u017eivovou hodnotou m\u00f4\u017ee sp\u00f4sobi\u0165 probl\u00e9my, ako s\u00fa v\u00fdkyvy cukru v krvi, n\u00edzka \u00farove\u0148 energie a celkov\u00fd pocit na omdletie.\u00a0<\/p>\n\n\n\n

\"Ak<\/figure>\n\n\n\n

Vyberte si rad\u0161ej kvalitn\u00e9 ako pr\u00e1zdne kal\u00f3rie <\/strong><\/h4>\n\n\n\n

Rozlo\u017ete v\u00e4\u010d\u0161inu mno\u017estva prijat\u00fdch denn\u00fdch kal\u00f3ri\u00ed na v\u00fd\u017eivn\u00e9 jedl\u00e1, ako je ovocie, zelenina, celozrnn\u00e9 v\u00fdrobky a chud\u00e9 m\u00e4so – to v\u00e1m z dlhodob\u00e9ho h\u013eadiska posl\u00fa\u017ei lep\u0161ie. Nebojte sa v\u0161ak ob\u010das zhre\u0161i\u0165. <\/p>\n\n\n\n

Ak m\u00e1te chu\u0165 na sladk\u00e9, nesk\u00fa\u0161ajte ju potla\u010di\u0165 – s najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou skon\u010d\u00edte s v stave, \u017ee po p\u00e1r hodin\u00e1ch odporierania zjete na posedenie cel\u00fa \u010dokol\u00e1dy! Zistite, ako zahrn\u00fa\u0165 mal\u00fa \u010das\u0165 va\u0161ej ob\u013e\u00fabenej poch\u00fa\u0165ky do svojho kalorick\u00e9ho pl\u00e1nu, a skuto\u010dne si ju rad\u0161ej doprajte a vychutnajte, ako by ste sa mali c\u00edti\u0165 previnilo!<\/p>\n\n\n\n

7. Vyh\u00fdbajte sa silov\u00e9mu tr\u00e9ningu<\/strong><\/h3>\n\n\n\n

V na\u0161om siedmom tipe na chudnutie pre \u017eeny si povieme nie\u010do o be\u017enej mylnej predstave. Zd\u00e1 sa, \u017ee si mnoh\u00ed myslia, \u017ee ak sa bud\u00fa venova\u0165 silov\u00e9mu tr\u00e9ningu, nakoniec bud\u00fa vyzera\u0165 ako svalnat\u00e9 \u017eensk\u00e9 kulturistky a stratia svoje ob\u013e\u00faben\u00e9 krivky. Tohto sa naozaj NEMUS\u00cdTE ob\u00e1va\u0165, pokia\u013e ide o cvi\u010denie. \u00c1no, niektor\u00fdm \u017een\u00e1m sa podar\u00ed dosiahnu\u0165 postavu klasick\u00e9ho kulturistu, ale nikdy sa to nestane len tak n\u00e1hodou. <\/p>\n\n\n\n

\u017deny nemaj\u00fa dostato\u010dne vysok\u00fa hladinu testoster\u00f3nu na dosiahnutie tohto mas\u00edvneho rastu svalov (6). Zriedkav\u00e9 extr\u00e9mne tvarovan\u00e9 \u017eensk\u00e1 kulturistky si vybudovali postavu odriekan\u00edm, drinou a intenz\u00edvnym cvi\u010den\u00edm a (v\u00e4\u010d\u0161inou) aj u\u017e\u00edvan\u00edm anabolick\u00fdch steroidov. Jednoduch\u00fd tr\u00e9ning v k\u013eudnom tempe s vlastnou v\u00e1hou sa pre priemern\u00fa \u017eenu ani z\u010faleka nepribl\u00ed\u017ei k tomuto extr\u00e9mu.<\/p>\n\n\n\n

Ako v\u00e1m pom\u00f4\u017ee silov\u00fd tr\u00e9ning<\/strong><\/h4>\n\n\n\n

Cvi\u010denie s vlastnou v\u00e1hou v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fdrazni\u0165 krivky. Namiesto redukcie svalovej hmoty pri chudnut\u00ed v\u00e1m silov\u00fd tr\u00e9ning umo\u017e\u0148uje zachova\u0165 existuj\u00face svalov\u00e9 tkanivo a vybudova\u0165 si ho.<\/p>\n\n\n\n

V\u010faka spr\u00e1vnemu cvi\u010deniu a vyv\u00e1\u017eenej strave m\u00f4\u017eete skuto\u010dne ma\u0165 ur\u010dit\u00fa kontrolu nad t\u00fdm, ako vyzeraj\u00fa va\u0161e krivky, \u010do v\u00e1m v podstate umo\u017en\u00ed \u201evybudova\u0165\u201c telo svojich snov.<\/p>\n\n\n\n

\u010eal\u0161\u00edm bonusom silov\u00e9ho tr\u00e9ningu je, \u017ee budovanie svalov v\u00e1m m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 tuk. Svalov\u00e9 tkanivo vy\u017eaduje viac energie ako in\u00e9 tkaniv\u00e1 (najm\u00e4 tuky), tak\u017ee viac svalov m\u00f4\u017ee podpori\u0165 va\u0161e spa\u013eovanie kal\u00f3ri\u00ed, a to aj v pokoji.<\/p>\n\n\n\n

Vyh\u00fdbanie sa cvi\u010deniu s vlastnou v\u00e1hou iba spomal\u00ed va\u0161e chudnutie a s\u0165a\u017e\u00ed v\u00e1m udr\u017eanie si ide\u00e1lnej hmotnosti. Ak m\u00e1te paniku u\u017e len pri vkro\u010den\u00ed do posil\u0148ovne, n\u00e1jdite si kamar\u00e1tku alebo partnera, ktor\u00fd by \u0161iel s vami alebo si na de\u0148 \u010di dva najmite tr\u00e9nera, ak je to v r\u00e1mci v\u00e1\u0161ho rozpo\u010dtu mo\u017en\u00e9. S\u013eubujeme v\u00e1m, \u017ee nikto neprestane cvi\u010di\u0165, ke\u010f v\u00e1s zbad\u00e1 a bude na v\u00e1s z\u00edza\u0165, tak to naozaj nefunguje! <\/p>\n\n\n\n

8. Vynech\u00e1vanie jedla a nadmern\u00e9 obmedzovanie sa <\/strong><\/h3>\n\n\n\n

Jedlo nie je nepriate\u013e! Ka\u017ed\u00fd de\u0148 svojho \u017eivota potrebujeme prij\u00edma\u0165 jedlo, aby sme sa udr\u017eali na\u017eive. My ako \u013eudia si samozrejme radi veci komplikujeme. Ak m\u00e1te tendenciu vynech\u00e1va\u0165 jedlo, pripravte sa na to, \u017ee probl\u00e9my sa sk\u00f4r \u010di nesk\u00f4r objavia. <\/p>\n\n\n\n

Nakoniec v\u00e1s n\u00e1valy hladu dobehn\u00fa a sp\u00f4sobia, \u017ee chyt\u00edte to, \u010do bude poruke – najr\u00fdchlej\u0161ie, najchutnej\u0161ie a najv\u00e4\u010d\u0161ie mno\u017estvo jedla, ak\u00e9 n\u00e1jdete. To m\u00f4\u017ee tie\u017e znamena\u0165, \u017ee sa podd\u00e1te tejto t\u00fa\u017ebe neskoro v noci, sko\u010d\u00edte autom po nejak\u00e9 r\u00fdchle ob\u010derstvenie alebo jednoducho zjete X-kr\u00e1t v\u00e4\u010d\u0161iu porciu, ako by bolo pre v\u00e1s vhodn\u00e9. <\/p>\n\n\n\n

Rovnako plat\u00ed, \u017ee ak m\u00e1te vo zvyku balansova\u0165 \u201ezl\u00fd\u201c de\u0148 obmedzen\u00edm v\u00e1\u0161ho jedla nasleduj\u00faci de\u0148, je pravdepodobn\u00e9, \u017ee sa vr\u00e1tite sp\u00e4\u0165 do svojich star\u00fdch ko\u013eaj\u00ed. Nerobte to komplikovanej\u0161ie, ako je to v\u00f4bec potrebn\u00e9.<\/p>\n\n\n\n

\u010co je efekt\u00edvnej\u0161ia alternat\u00edva?<\/strong><\/h4>\n\n\n\n

Jednoduch\u00e1 konzum\u00e1cia troch vyv\u00e1\u017een\u00fdch jed\u00e1l denne (alebo viac, ak d\u00e1vate prednos\u0165 men\u0161\u00edm jedl\u00e1m) je pre chudnutie \u00fa\u010dinnej\u0161ia ako pr\u00edli\u0161 kr\u00e1tke obmedzenie kal\u00f3ri\u00ed alebo \u00fapln\u00e9 vynechanie jed\u00e1l.<\/p>\n\n\n\n

\"D\u00f4le\u017eit\u00fd<\/figure>\n\n\n\n

Ak neust\u00e1le konzumujete viac, ako va\u0161e telo potrebuje na zvl\u00e1dnutie svojho denn\u00e9ho fungovania, zist\u00edte, \u017ee si sami sabotujete svoj pokrok na v\u00e1he. <\/p>\n\n\n\n

Na druhej strane je rovnako d\u00f4le\u017eit\u00e9 neprejeda\u0165 sa, n\u00e1js\u0165 zdrav\u00fa rovnov\u00e1hu m\u00f4\u017ee by\u0165 s\u00edce zlo\u017eit\u00e9, ale z dlhodob\u00e9ho h\u013eadiska to naozaj stoj\u00ed za to.<\/p>\n\n\n\n

9. Najv\u00e4\u010d\u0161ia chyba zo v\u0161etk\u00fdch: Sledova\u0165 svoj pokrok v chudnut\u00ed len prostredn\u00edctvom v\u00e1hy<\/strong><\/h3>\n\n\n\n

Po\u010d\u00edtate svoje kal\u00f3rie, cvi\u010d\u00edte a u\u017e t\u00fd\u017ede\u0148 sa dr\u017e\u00edte zubami nechtami svojej novej stravy. Vysko\u010d\u00edte na v\u00e1hu a d\u00fafate, \u017ee uvid\u00edte p\u00f4sobiv\u00fd \u00fabytok. Po v\u0161etkej tej tvrdej pr\u00e1ci by to mal by\u0165 podstatn\u00fd rozdiel, v\u0161ak? Dnes ale nie je ten de\u0148.<\/p>\n\n\n\n

Postav\u00edte sa na v\u00e1hu s najv\u00e4\u010d\u0161\u00edmi o\u010dak\u00e1vaniami na svete a potom pr\u00edde ten moment sklamania, ke\u010f ste zhodili sotva deko, v\u00e1ha sa nemen\u00ed alebo ste dokonca pribrali. To je bod, kedy ve\u013ea \u017eien vzd\u00e1va cel\u00e9 \u00fasilie, \u010d\u00edm urob\u00ed dok\u00e1zate\u013ene najv\u00e4\u010d\u0161iu chybu pri chudnut\u00ed.<\/p>\n\n\n\n

Chudnutie nie je v\u017edy cesta ru\u017eovou z\u00e1hradou. Aj ke\u010f dok\u00e1\u017ee by\u0165 neuverite\u013ene frustruj\u00face a sp\u00f4sob\u00ed, \u017ee si chcete vytrha\u0165 vlasy zo z\u00fafalstva, neust\u00e1le kol\u00edsanie va\u0161ej hmotnosti je \u00daPLNE be\u017en\u00e9! Ni\u010d sa v\u00e1m nestalo, va\u0161a v\u00e1ha nie je pokazen\u00e1 a z toho extra k\u00faska pizze ste cez noc nepriberali 3 kil\u00e1.<\/p>\n\n\n\n

Faktory ako pr\u00edjem sod\u00edka, po\u010dasie, cvi\u010denie, hydrat\u00e1cia a dokonca aj horm\u00f3ny m\u00f4\u017eu sp\u00f4sobi\u0165, \u017ee sa va\u0161a v\u00e1ha bez zjavn\u00e9ho d\u00f4vodu preklop\u00ed do vy\u0161\u0161\u00edch \u010d\u00edsel. V\u00e4\u010d\u0161inou to nie je va\u0161a chyba! \u013dudsk\u00e9 telo je ve\u013emi zlo\u017eit\u00fd mechanizmus, ktor\u00fd na n\u00e1s ob\u010das ve\u013emi r\u00e1d sk\u00fa\u0161a svoje nov\u00e9 triky. <\/p>\n\n\n\n

Prevezmite \u00falohu kontrol\u00f3ra vy sami, nie v\u00e1ha!<\/strong><\/h4>\n\n\n\n

Nedovo\u013ete, aby v\u00e1ha definovala va\u0161u sebahodnotu, n\u00e1ladu alebo aby ste mali pocit, \u017ee rob\u00edte nie\u010do zl\u00e9. Ak m\u00e1te pocit, \u017ee v\u00e1\u017eenie ka\u017ed\u00fd de\u0148 je va\u0161\u00edm hlavn\u00fdm zdrojom stresu, v\u00e1\u017ete sa len raz t\u00fd\u017edenne.<\/p>\n\n\n\n

Medzit\u00fdm sa dobre najedzte a bu\u010fte akt\u00edvne. Ak neschudnete na za\u010diatku di\u00e9ty, neznamen\u00e1 to, \u017ee zlyh\u00e1vate alebo \u017ee nedok\u00e1\u017eete schudn\u00fa\u0165. Zamerajte svoju energiu na zlep\u0161enie svojho \u017eivotn\u00e9ho \u0161t\u00fdlu a pravdepodobne zist\u00edte, \u017ee pri chudnut\u00ed budete ma\u0165 naozaj v\u00e4\u010d\u0161\u00ed \u00faspech.<\/p>\n\n\n\n

Rada na z\u00e1ver pre \u017eeny (a mu\u017eov), ktor\u00ed chc\u00fa schudn\u00fa\u0165<\/strong><\/h2>\n\n\n\n

Nebu\u010fte na seba zbyto\u010dne tvrd\u00ed, ak nedosiahnete svoju cie\u013eov\u00fa v\u00e1hu v stanovenom term\u00edne. Chudnutie je marat\u00f3n, nie \u0161print \u010di pretek. Nepozerajte sa na to, ako sa dar\u00ed in\u00fdm – v\u0161etci m\u00e1me svoje vlastn\u00e9 cesty a sp\u00f4soby. Namiesto toho sa obzrite sp\u00e4\u0165, ak\u00fa cestu ste u\u017e zvl\u00e1dli. Osl\u00e1vte ka\u017ed\u00fd dosiahnut\u00fd m\u00ed\u013enik – ur\u010dite si to zasl\u00fa\u017eite!<\/p>\n\n\n\n

Zdroje:<\/p>\n\n\n\n

(1) Arciero, P J et al. \u201cResting metabolic rate is lower in women than in men.\u201d Journal of applied physiology (Bethesda, Md. : 1985) vol. 75,6 (1993): 2514-20. doi:10.1152\/jappl.1993.75.6.2514<\/p>\n\n\n\n

(2) Khawandanah, Jomana & Tewfik, Ihab. (2016). Fad Diets: Lifestyle Promises and Health Challenges. Journal of Food Research. 5. 80. 10.5539\/jfr.v5n6p80.<\/p>\n\n\n\n

(3) Singh, Minati. \u201cMood, food, and obesity.\u201d Frontiers in psychology vol. 5 925. 1 Sep. 2014, doi:10.3389\/fpsyg.2014.00925<\/p>\n\n\n\n

(4) Liu, Ann G et al. \u201cA healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.\u201d Nutrition journal vol. 16,1 53. 30 Aug. 2017, doi:10.1186\/s12937-017-0271-4<\/p>\n\n\n\n

(5) United States Department of Agriculture. (n.d.). Dietary reference intakes: Macronutrients.<\/a><\/p>\n\n\n\n

(6) van Anders, Sari M et al. \u201cEffects of gendered behavior on testosterone in women and men.\u201d Proceedings of the National Academy of Sciences of the United States of America vol. 112,45 (2015): 13805-10. doi:10.1073\/pnas.1509591112<\/p>\n","protected":false},"excerpt":{"rendered":"

Pre ve\u013ea \u017eien sa chudnutie zd\u00e1 ako nikdy nekon\u010diaci boj. Zd\u00e1 sa, \u017ee di\u00e9ty nikdy nefunguj\u00fa a cvi\u010denie z v\u00e1s doslova vys\u00e1va energiu. Nepom\u00e1ha v\u00e1m ur\u010dite ani to, ke\u010f vid\u00edte, \u017ee mu\u017ei chudn\u00fa r\u00fdchlej\u0161ie ako \u017eeny. V tomto \u010dl\u00e1nku sa budeme venova\u0165 nieko\u013ek\u00fdm tipom na chudnutie pre \u017eeny, ktor\u00e9 v\u00e1m pom\u00f4\u017eu r\u00fdchlej\u0161ie dosiahnu\u0165 a 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