{"id":238165,"date":"2021-05-03T09:00:00","date_gmt":"2021-05-03T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/je-prerusovany-post-forma-redukcnej-diety\/"},"modified":"2025-09-18T14:36:21","modified_gmt":"2025-09-18T13:36:21","slug":"je-prerusovany-post-forma-redukcnej-diety","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/je-prerusovany-post-forma-redukcnej-diety\/","title":{"rendered":"Je preru\u0161ovan\u00fd p\u00f4st forma reduk\u010dnej di\u00e9ty? (Kompletn\u00fd sprievodca preru\u0161ovan\u00fdm p\u00f4stom)"},"content":{"rendered":"\n<p>Ak\u00fd je p\u00f4vod preru\u0161ovan\u00e9ho p\u00f4stu? Preru\u0161ovan\u00fd p\u00f4st je jednou z najstar\u0161\u00edch zn\u00e1mych met\u00f3d lie\u010dby chor\u00f4b. Historici zistili, prv\u00fa zmienku o p\u00f4ste u\u017e gr\u00e9ckym lek\u00e1rom <a href=\"https:\/\/en.wikipedia.org\/wiki\/Hippocrates\" rel=\"noopener\">Hippokratom v 5. storo\u010d\u00ed pred na\u0161\u00edm letopo\u010dtom<\/a> (Hippokrates je \u010dasto pova\u017eovan\u00fd za otca modernej medic\u00edny), ktor\u00fd odpor\u00fa\u010dal vynecha\u0165 pr\u00edjem jedla a tekut\u00edn pri lie\u010dbe ur\u010dit\u00fdch chor\u00f4b.<\/p>\n\n\n\n<p>Odvtedy tento sp\u00f4sob \u017eivotn\u00e9ho \u0161t\u00fdlu spom\u00ednalo obrovsk\u00e9 mno\u017estvo zn\u00e1mych historick\u00fdch osobnost\u00ed &#8211; od Plat\u00f3na a\u017e po Paracelsa. P\u00f4st je tie\u017e s\u00fa\u010das\u0165ou takmer ka\u017ed\u00e9ho n\u00e1bo\u017eenstva a duchovn\u00fdch prakt\u00edk, v ktor\u00fdch Je\u017ei\u0161, Budha a Mohammed vyzdvihuj\u00fa jeho cnosti. Pou\u017e\u00edva sa na lie\u010dbu alebo zlep\u0161enie \u0161irokej \u0161k\u00e1ly chor\u00f4b a zdravotn\u00fdch probl\u00e9mov, vr\u00e1tane zlep\u0161enia koncentr\u00e1cie, chudnutia, zlep\u0161enia inzul\u00ednovej rezistencie a kognit\u00edvnych probl\u00e9mov, ako je demencia a Alzheimerova choroba, \u010di dokonca samotn\u00e9ho zvr\u00e1tenia starnutia n\u00e1\u0161ho organizmu!<\/p>\n\n\n\n<p><strong>Pre\u010do je preru\u0161ovan\u00fd p\u00f4st tak\u00fd popul\u00e1rny?<\/strong><\/p>\n\n\n\n<p>Jeden konkr\u00e9tny druh p\u00f4stu, preru\u0161ovan\u00fd p\u00f4st, je v s\u00fa\u010dasnosti ve\u013emi aktu\u00e1lny a m\u00f3dny. Skoro sa zd\u00e1, akoby bol pre v\u0161etk\u00fdch takmer posv\u00e4tn\u00fdm a ak ho pr\u00e1ve nepestujete, asi by v\u00e1m mala by\u0165 odpusten\u00e1 va\u0161a nevedomos\u0165.&nbsp;<\/p>\n\n\n\n<p>Napriek v\u0161etkej s\u00fastredenej pozornosti v\u0161ak preru\u0161ovan\u00fd p\u00f4st nie je vhodn\u00fd pre ka\u017ed\u00e9ho. Ak sa nedodr\u017eiavaj\u00fa pr\u00edsne pravidl\u00e1, v skuto\u010dnosti v\u00e1m m\u00f4\u017ee ubl\u00ed\u017ei\u0165. Bohu\u017eia\u013e st\u00e1le nie je k dispoz\u00edcii pre verejnos\u0165 dostatok adekv\u00e1tnych inform\u00e1ci\u00ed, ktor\u00e9 by vysvet\u013eovali, ako pochopi\u0165 rozdiel medzi dobr\u00fdm a zl\u00fdm preru\u0161ovan\u00fdm p\u00f4stom.&nbsp;<\/p>\n\n\n\n<p>V tomto na\u0161om sprievodcovi sa teda pozrieme na to, ako spr\u00e1vne dodr\u017eiava\u0165 preru\u0161ovan\u00fd p\u00f4st, aby ste z\u00edskali jeho potenci\u00e1lne v\u00fdhody, ale tie\u017e &#8211; aby ste sa vyhli rizik\u00e1m. Radi by sme ka\u017ed\u00e9mu z v\u00e1s sprostredkovali potrebn\u00e9 inform\u00e1cie a n\u00e1stroje, aby ste si mohli vysk\u00fa\u0161a\u0165 preru\u0161ovan\u00fd p\u00f4st sp\u00f4sobom, ktor\u00fd bude aj pre v\u00e1s \u013eahk\u00fd a bezpe\u010dn\u00fd. Ak tento preru\u0161ovan\u00fd p\u00f4st pova\u017eujete za ve\u013emi n\u00e1ro\u010dn\u00fd a m\u00e1te chu\u0165 cel\u00e9 \u00fasilie vzda\u0165, pravdepodobne to rob\u00edte zle.<\/p>\n\n\n\n<p>Dodr\u017eiavanie pokynov \u201efitnes guru\u201c alebo kohoko\u013evek in\u00e9ho pri preru\u0161ovanom p\u00f4ste, \u200b\u200bbohu\u017eia\u013e, nemus\u00ed by\u0165 spr\u00e1vnym sp\u00f4sobom, ako dosiahnu\u0165 \u017eelan\u00fd \u00faspech. Ako \u010doskoro uvid\u00edme, fyziol\u00f3gia ka\u017ed\u00e9ho \u010dloveka je in\u00e1 a jej pochopenie je k\u013e\u00fa\u010dom k \u00faspechu ka\u017ed\u00e9ho z n\u00e1s ako individuality. To plat\u00ed v pr\u00edpade, ak chcete napl\u00e1nova\u0165 preru\u0161ovan\u00fd p\u00f4st pre seba alebo ak ste tr\u00e9ner &#8211; a vytv\u00e1rate programy pre klientov na mieru.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Post\u00edte sa alebo hladujete? Ako za\u010da\u0165 s preru\u0161ovan\u00fdm p\u00f4stom?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nehladujte<\/strong><\/h3>\n\n\n\n<p>Prv\u00e9 pravidlo preru\u0161ovan\u00e9ho p\u00f4stu je z\u00e1rove\u0148 aj to najd\u00f4le\u017eitej\u0161ie &#8211; nehladujte!<\/p>\n\n\n\n<p>\u013dudsk\u00e9 telo v ka\u017edom okamihu vyu\u017e\u00edva na v\u00fdrobu energie gluk\u00f3zu aj tuk. V skuto\u010dnosti okolo 50% &#8211; 70% energie, ktor\u00fa potrebujeme, poch\u00e1dza z tuku (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">1<\/a>). Gluk\u00f3zu v\u0161ak potrebujeme neust\u00e1le, preto\u017ee na\u0161e \u010derven\u00e9 krvinky, pren\u00e1\u0161aj\u00face kysl\u00edk po tele, nedok\u00e1\u017euvyu\u017e\u00edva\u0165 tuk na v\u00fdrobu energie &#8211; iba gluk\u00f3zu. Pre fungovanie mozgu je gluk\u00f3za tie\u017e nevyhnutn\u00e1. Mozog m\u00f4\u017ee pou\u017e\u00edva\u0165 ako energiu aj ket\u00f3ny, molekuly na b\u00e1ze tukov. O tomto fenom\u00e9ne si povieme e\u0161te nesk\u00f4r, preto\u017ee hoci m\u00e1me k dispoz\u00edcii ve\u013ek\u00fa z\u00e1sobu ket\u00f3nov, telo potrebuje st\u00e1le najmenej 33% energie, poch\u00e1dzaj\u00facej z gluk\u00f3zy (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">2<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02.jpg\" alt=\"farebn\u00e9 \u0161i\u0161ky s pos\u00fdpkou - nepom\u00e1haj\u00fa pri chudnut\u00ed\" class=\"wp-image-129924\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-600x300.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>V krvi mus\u00edme ma\u0165 v\u017edy ur\u010dit\u00fa hladinu cukru!<\/p>\n\n\n\n<p>Preto potrebujeme ma\u0165 neust\u00e1le ur\u010dit\u00fa hladinu cukru v krvi, aby sme mali palivo pre na\u0161e RBC a n\u00e1\u0161 mozog. V krvi n\u00e1m cirkuluj\u00fa priemerne 4 gramy cukru, \u010do je asi 1 \u010dajov\u00e1 ly\u017ei\u010dka. 60% z toho mno\u017estva vyu\u017e\u00edva mozog ako energiu (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">3<\/a>) a na\u0161e telo sa bude usilova\u0165 o to, aby si udr\u017ealo tieto 4 gramy ako stabiln\u00fa hodnotu. 4 gramy znie s\u00edce ako nepatrn\u00e9 mno\u017estvo, najm\u00e4 sa zamysl\u00edte nad t\u00fdm, ko\u013eko v\u00e1\u017ei priemern\u00fd \u010dlovek. Ak t\u00e1to hladina klesne pr\u00edli\u0161 n\u00edzko, za\u010dn\u00fa sa zhor\u0161ova\u0165 v\u0161etky na\u0161e metabolick\u00e9 funkcie. A ak bude aj na\u010falej klesa\u0165, centr\u00e1lny nervov\u00fd syst\u00e9m sa za\u010dne postupne vyp\u00edna\u0165. Kone\u010dn\u00fdmi \u0161t\u00e1diami bude z\u00e1chvat a potom smr\u0165.<\/p>\n\n\n\n<p>Po\u010das n\u00e1\u0161ho v\u00fdvoja bola n\u00edzka hladina cukru v\u017edy v\u00e4\u010d\u0161\u00edm rizikov\u00fdm faktorom ako pr\u00edli\u0161 vysok\u00e1 hladina cukru v krvi. In\u00fdmi slovami, hlad bol pravdepodobnej\u0161\u00ed ako na\u0161a \u0161anca n\u00e1js\u0165 krabicu z\u00e1kuskov, na ktor\u00fdch si m\u00f4\u017eeme pochutna\u0165.<\/p>\n\n\n\n<p>Preto m\u00e1me v na\u0161om organizme \u0161tyri horm\u00f3ny, ktor\u00e9 dok\u00e1\u017eu zv\u00fd\u0161i\u0165 hladinu cukru v krvi:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>glukag\u00f3n<\/li><li>adrenal\u00edn<\/li><li>kortizol<\/li><li>a rastov\u00fd horm\u00f3n<\/li><\/ul>\n\n\n\n<p>Na zn\u00ed\u017eenie hladiny v\u0161ak m\u00e1me iba jeden &#8211; inzul\u00edn.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Preru\u0161ovan\u00fd p\u00f4st &#8211; \u00faloha pe\u010dene (pom\u00e1ha udr\u017eiava\u0165 stabiln\u00fa hladinu cukru v krvi)<\/strong><\/h2>\n\n\n\n<p>V pokoji, kedyko\u013evek hladina cukru v krvi klesne, mozog zaznamen\u00e1 pokles a signalizuje zv\u00fd\u0161enie produkcie horm\u00f3nov glukag\u00f3n, adrenal\u00edn, kortizol a rastov\u00fd horm\u00f3n. Sign\u00e1l putuje do pe\u010dene a zvy\u0161uje sa hladina cukru v krvi (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">4<\/a>).<\/p>\n\n\n\n<p>Pe\u010de\u0148 tento stav dosiahne dvoma sp\u00f4sobmi:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Prv\u00fdm je uvo\u013enenie glykog\u00e9nu z glykog\u00e9nov\u00fdch z\u00e1sob (glykog\u00e9n je jednoduch\u00fd n\u00e1zov pre ulo\u017een\u00fa gluk\u00f3zu v tele).<\/li><\/ol>\n\n\n\n<p>2. Druh\u00fdm sp\u00f4sobom je produkcia v\u00e4\u010d\u0161ieho mno\u017estva gluk\u00f3zy v procese nazvanom glukoneogen\u00e9za. V pe\u010deni sa uklad\u00e1 asi 80 &#8211; 100 gramov glykog\u00e9nu. Relat\u00edvne ide o obrovsk\u00e9 mno\u017estvo, ktor\u00e9 sa rovn\u00e1 zhruba 5% &#8211; 6% hmotnosti pe\u010dene (v porovnan\u00ed s 1% &#8211; 2%, obsiahnut\u00fdmi vo svale) (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">5<\/a>).<\/p>\n\n\n\n<p>Zatia\u013e \u010do pe\u010de\u0148 udr\u017euje hladinu cukru v krvi stabiln\u00fa, telo tie\u017e za\u010d\u00edna z\u00edskava\u0165 viac energie z tukov. Rob\u00ed to zv\u00fd\u0161en\u00fdm odb\u00faravan\u00edm tukov\u00fdch buniek (adipocytov) v tele, tie uvo\u013enia mastn\u00e9 kyseliny do krvi a n\u00e1sledne organizmus zvy\u0161uje spa\u013eovanie mastn\u00fdch kysel\u00edn na energiu v procese zvanom beta-oxid\u00e1cia. Z\u00e1rove\u0148 doraz\u00ed do pe\u010dene z krvi aj viac mastn\u00fdch kysel\u00edn a t\u00e1 ich vyu\u017e\u00edva na v\u00fdrobu v\u00e4\u010d\u0161ej \u010dasti molekuly na b\u00e1ze tuku, ktor\u00e9 sa naz\u00fdvaj\u00fa ket\u00f3ny.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg\" alt=\"grafika, zobrazuj\u00faca pe\u010de\u0148 a jej \u00falohu pri ukladan\u00ed glykog\u00e9nu\" class=\"wp-image-129186\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Keto a preru\u0161ovan\u00fd p\u00f4st \u2013 \u00faloha ket\u00f3nov<\/strong><\/h3>\n\n\n\n<p>Zv\u00fd\u0161enie produkcie ket\u00f3nov v obdob\u00ed hladovania sa postupne vyvinulo s cie\u013eom pom\u00f4c\u0165 \u013eu\u010fom pre\u017ei\u0165 obdobia, ke\u010f jedlo nebolo vo\u013ene dostupn\u00e9. Ket\u00f3ny n\u00e1m dod\u00e1vaj\u00fa \u010fal\u0161\u00ed zdroj energie, aby sme uprednostnili z\u00e1soby gluk\u00f3zy pre mozog a \u010derven\u00e9 krvinky (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">5, 6<\/a>).&nbsp;<\/p>\n\n\n\n<p>Bohu\u017eia\u013e, mastn\u00e9 kyseliny m\u00f4\u017ee mozog pou\u017e\u00edva\u0165 iba vo ve\u013emi limitovanom mno\u017estve (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">7<\/a>). Mozog v\u0161ak miluje ket\u00f3ny, tak\u017ee v\u00fdroba a pou\u017eitie ket\u00f3nov n\u00e1m umo\u017e\u0148uje u\u0161etri\u0165 gluk\u00f3zu. Poskytuje mozgu dobr\u00fd a spr\u00e1vny zdroj energie, tak\u017ee mozog neprepad\u00e1 panike a nezaplavuje telo stresov\u00fdmi horm\u00f3nmi.<\/p>\n\n\n\n<p>Probl\u00e9mom je, \u017ee nie ka\u017ed\u00fd produkuje ket\u00f3ny efekt\u00edvne. \u0160t\u00fadie preuk\u00e1zali, \u017ee \u013eudia, ktor\u00ed s\u00fa fyzicky zdatn\u00ed a pravidelne tr\u00e9nuj\u00fa, maj\u00fa vy\u0161\u0161iu hladinu ket\u00f3nov. Maj\u00fa tie\u017e lep\u0161iu schopnos\u0165 vyu\u017e\u00edva\u0165 tieto ket\u00f3ny na v\u00fdrobu energie (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">8, 9<\/a>). Dok\u00e1\u017eu ove\u013ea \u013eah\u0161ie rozdeli\u0165 ulo\u017een\u00fd tuk na vo\u013en\u00e9 mastn\u00e9 kyseliny, tak\u017ee pe\u010de\u0148 m\u00e1 pr\u00edstup k v\u00e4\u010d\u0161iemu mno\u017estvu tuku a pr\u00e1ve to jej umo\u017e\u0148uje produkova\u0165 viac ket\u00f3nov (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">8<\/a>). Tr\u00e9novan\u00ed jedinci dok\u00e1\u017eu tie\u017e lep\u0161ie vyu\u017e\u00edva\u0165 be\u017en\u00e9 mastn\u00e9 kyseliny na v\u00fdrobu energie (prostredn\u00edctvom beta oxid\u00e1cie).<\/p>\n\n\n\n<p>Znamen\u00e1 to, \u017ee pre niektor\u00fdch \u013eud\u00ed bude r\u00fdchle a dokonca aj jednoduch\u00e9 \u201cprepn\u00fa\u0165\u201d na vy\u0161\u0161iu \u00farove\u0148 spa\u013eovania tukov, synt\u00e9zy a pou\u017eitia ket\u00f3nov.<\/p>\n\n\n\n<p>\u013dudia, ktor\u00ed maj\u00fa nadv\u00e1hu, ne\u0161portuj\u00fa alebo maj\u00fa in\u00e9 zdravotn\u00e9 probl\u00e9my, v\u0161ak m\u00f4\u017eu s preru\u0161ovan\u00fdm p\u00f4stom doslova \u201cz\u00e1pasi\u0165\u201d. Dobr\u00fdm sp\u00f4sobom, ako si predstavi\u0165 t\u00fato situ\u00e1ciu je, \u017ee p\u00f4st v podstate telo stresuje. Pre zdrav\u0161\u00edch jedincov ide o stres, ktor\u00fd dok\u00e1\u017eu zvl\u00e1dnu\u0165 a pr\u00e1ve tento zdrav\u00fd stres produkuje pozit\u00edvne potenci\u00e1lne v\u00fdhody p\u00f4stu (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">10, 11<\/a>). Stresovan\u00e9 bunky, teda prinajmen\u0161om zdrav\u00e9 bunky, vytv\u00e1raj\u00fa pozit\u00edvnu reakciu. V\u010faka nej s\u00fa bunky v bud\u00facnosti \u201esilnej\u0161ie\u201c a odolnej\u0161ie vo\u010di stresu. Funguje to rovnak\u00fdm sp\u00f4sobom ako pri fyzickom tr\u00e9ningu. Tr\u00e9novan\u00fd jedinec je silnej\u0161\u00ed, r\u00fdchlej\u0161\u00ed alebo si buduje v\u00e4\u010d\u0161iu vytrvalos\u0165.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg\" alt=\"\u00faloha ket\u00f3nov pri preru\u0161ovanom p\u00f4ste a redukcii hmotnosti\" class=\"wp-image-129399\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg 1000w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-300x169.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-768x432.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-600x338.jpg 600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co sa stane, ak n\u00e1hodou bunky nebud\u00fa zdrav\u00e9?<\/strong><\/h2>\n\n\n\n<p>Stres, ktor\u00fd nesp\u00f4sobuje pozit\u00edvnu odpove\u010f, je zodpovedn\u00fd za po\u0161kodenie.&nbsp;<\/p>\n\n\n\n<p>\u013dudia, sk\u00fa\u0161aj\u00faci dodr\u017eiava\u0165 preru\u0161ovan\u00fd p\u00f4st, musia ma\u0165 metabolick\u00fa flexibilitu, aby mohli \u201cprep\u00edna\u0165\u201d medzi spotrebou v\u00e4\u010d\u0161ieho mno\u017estva gluk\u00f3zy a vy\u0161\u0161ou spotrebou energie.<\/p>\n\n\n\n<p>T\u00e1to flexibilita je nevyhnutn\u00e1 a \u010dasto ma a\u017e skr\u00faca, ke\u010f po\u010dujem, ako odborn\u00edci na zdrav\u00fa v\u00fd\u017eivu alebo osobn\u00ed tr\u00e9neri odpor\u00fa\u010daj\u00fa preru\u0161ovan\u00fd p\u00f4st svojim klientom bez toho, aby v\u00f4bec zoh\u013eadnili ich metabolick\u00fa flexibilitu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ako viem, \u010di ja (alebo moji klienti) zvl\u00e1dneme preru\u0161ovan\u00fd p\u00f4st?<\/strong><\/h2>\n\n\n\n<p>Existuj\u00fa dva varovn\u00e9 sign\u00e1ly, napovedaj\u00face, \u017ee preru\u0161ovan\u00fd p\u00f4st nezvl\u00e1dnete.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Prv\u00fdm je rap\u00eddny pokles hmotnosti.<\/strong><\/h3>\n\n\n\n<p>Teraz to bude asi znie\u0165 trochu zvl\u00e1\u0161tne, preto\u017ee si ur\u010dite mysl\u00edte, \u017ee jednou z v\u00fdhod p\u00f4stu je ur\u010dite aj chudnutie, v\u0161ak? Je, ale iba ak zn\u00ed\u017een\u00e1 hmotnos\u0165 pozost\u00e1va z tukov\u00fdch z\u00e1sob.&nbsp;<\/p>\n\n\n\n<p>Ak hladujete, va\u0161e telo zu\u017eitkuje v\u0161etky svoje z\u00e1soby glykog\u00e9nu a premen\u00ed ich na energiu. Zatia\u013e \u010do pe\u010de\u0148 obsahuje iba 80 &#8211; 100 gramov glykog\u00e9nu, glykog\u00e9n si udr\u017eiavame dokonca aj v in\u00fdch \u010dastiach tela. Najv\u00e4\u010d\u0161ie \u00falo\u017eisko glykog\u00e9nu je vo svaloch, ale n\u00e1jdeme ho aj v in\u00fdch \u010dastiach tela, dokonca aj v mozgu!<\/p>\n\n\n\n<p>\u010clovek m\u00e1 v priemere v tele ulo\u017een\u00fdch okolo 600 gramov glykog\u00e9nu, hoci tento objem m\u00f4\u017ee dosiahnu\u0165 a\u017e 1 kg. Na ka\u017ed\u00fd 1 gram glykog\u00e9nu, ktor\u00fd sp\u00e1lime a zmen\u00edme na energiu, strat\u00edme aj \u010fal\u0161ie 3 &#8211; 4 gramy vody (12). Preto \u201cpou\u017eitie\u201d a\u017e 600 gramov glykog\u00e9nu m\u00f4\u017ee znamena\u0165 stratu 2400 gramov vody navy\u0161e extra. Preto m\u00f4\u017eeme ve\u013emi r\u00fdchlo strati\u0165 a\u017e 3 kg celkovej hmotnosti a ni\u010d z toho nemus\u00ed by\u0165 tuk. Dok\u00e1\u017eeme tie\u017e \u0161tiepi\u0165 bielkoviny na energiu, ktor\u00e1 je najv\u00e4\u010d\u0161\u00edm zdrojom n\u00e1\u0161ho kostrov\u00e9ho svalstva. Pri ka\u017edom odb\u00faravan\u00ed svalov\u00e9ho prote\u00ednu tie\u017e str\u00e1came \u010fal\u0161ie 4 gramy z objemu vody v na\u0161om tele (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">13<\/a>). Preto si ve\u013emi \u013eahko v\u0161imneme v\u00fdrazn\u00e9 schudnutie bez toho, aby sme stratili \u010do i len gram tuku.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Druh\u00fd varovn\u00fd sign\u00e1l \u2014 preru\u0161ovan\u00fd p\u00f4st by nemal by\u0165 boj<\/strong>.<\/h3>\n\n\n\n<p><em>C\u00edtim sa, akoby som zomieral, ale ja len chudnem!&nbsp;<\/em><\/p>\n\n\n\n<p>Druh\u00fdm sympt\u00f3mom, prezr\u00e1dzaj\u00facim, \u017ee v\u00e1\u0161 metabolizmus nezn\u00e1\u0161a dobre hladovanie, je celkov\u00fd nepr\u00edjemn\u00fd pocit. Preru\u0161ovan\u00fd p\u00f4st by NEMAL by\u0165 bojom.<\/p>\n\n\n\n<p>N\u00edzka hladina cukru v krvi zvy\u0161uje hladinu horm\u00f3nov, spojen\u00fdch so stresom. Ke\u010f sa takisto n\u00e1sledne za\u010dn\u00fa zni\u017eova\u0165 hladiny glykog\u00e9nu v pe\u010deni, mozog bude \u010falej zvy\u0161ova\u0165 hladinu horm\u00f3nov, pokia\u013e nebude ma\u0165 dostato\u010dn\u00fd pr\u00edsun ket\u00f3nov vo forme paliva, aby nimi nahradil nedostatok gluk\u00f3zy.<\/p>\n\n\n\n<p>Ak v\u0161ak nem\u00e1 dostato\u010dn\u00fd pr\u00edsun ket\u00f3nov, zv\u00fd\u0161i hladinu stresov\u00e9ho horm\u00f3nu a vyprodukuje cel\u00fd rad negat\u00edvnych ved\u013eaj\u0161\u00edch \u00fa\u010dinkov (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">14<\/a>).<\/p>\n\n\n\n<p>Vtedy sa m\u00f4\u017eu objavi\u0165 ob\u010dasn\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky p\u00f4stu, ktor\u00e9 s\u00fa napr\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>n\u00e1valy hladu<\/li><li>zatmievanie pred o\u010dami<\/li><li>z\u00e1vrate<\/li><li>hnev<\/li><li>slabos\u0165<\/li><li>podr\u00e1\u017edenos\u0165<\/li><li>\u00fazkos\u0165<\/li><li>pocity depresie alebo podobn\u00e9 stavy<\/li><\/ul>\n\n\n\n<p>Je v poriadku, \u017ee m\u00f4\u017eete poci\u0165ova\u0165 mierny pocit hladu, ale ak sa c\u00edtite skuto\u010dne zle, m\u00e1 to svoj d\u00f4vod. V\u00e1\u0161 mozog dost\u00e1va siln\u00e9 a d\u00f4le\u017eit\u00e9 posolstvo, \u017ee v okol\u00ed nie je k dispoz\u00edcii \u017eiadne jedlo. Preto rob\u00ed v\u0161etko pre to, aby v\u00e1m zabr\u00e1nil v pohybe a spa\u013eovan\u00ed kal\u00f3ri\u00ed navy\u0161e, hlavne t\u00fdm, \u017ee sa budete c\u00edti\u0165 \u2018\u00faplne nani\u010d\u2019. Je to &#8211; z evolu\u010dn\u00e9ho h\u013eadiska &#8211; \u00faplne logick\u00e1 odpove\u010f a reakcia organizmu.&nbsp;<\/p>\n\n\n\n<p>Tak\u017ee ak sa c\u00edtite naozaj zle a r\u00fdchlo ste schudli &#8211; presta\u0148te. Ke\u010f hladujete, motiv\u00e1cia v\u00e1s m\u00f4\u017ee dovies\u0165 iba do ur\u010ditej \u00farovne. Nakoniec to v\u0161ak aj tak cel\u00e9 zlyh\u00e1. Ke\u010f nastane t\u00e1to situ\u00e1cia, \u013eudia za\u010dn\u00fa ve\u013emi \u010dasto pribera\u0165 na v\u00e1he. D\u00f4vodom je, \u017ee ste v skuto\u010dnosti nesp\u00e1lili \u017eiaden tuk, iba svaly a glykog\u00e9n. V\u00e1\u0161 mozog u\u017e tie\u017e uveril, \u017ee svetu vl\u00e1dne nedostatok jedla. Tak\u017ee ke\u010f sa kone\u010dne podd\u00e1te a za\u010dnete znova jes\u0165, budete ma\u0165 obrovsk\u00fa chu\u0165 do jedla. Va\u0161e telo si tie\u017e pomerne r\u00fdchlo obnov\u00ed z\u00e1soby glykog\u00e9nu na e\u0161te vy\u0161\u0161iu \u00farove\u0148 ako predt\u00fdm a prebyto\u010dn\u00e9 kal\u00f3rie uklad\u00e1 ako tuk &#8211;&nbsp; ako bezpe\u010dnostn\u00e9 opatrenie pre pr\u00edpad, \u017ee by sa jedlo op\u00e4\u0165 stalo nedostatkov\u00fdm tovarom (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">14, 15<\/a>). Preto skon\u010d\u00edte s v\u00e4\u010d\u0161\u00edm po\u010dtom tukov a glykog\u00e9nu, ako ste za\u010dali a v\u010faka tomu budete ma\u0165 aj vy\u0161\u0161iu hmotnos\u0165.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg\" alt=\"unaven\u00fd mu\u017e v posil\u0148ovni s nedostatkom energie\" class=\"wp-image-129925\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ak sa c\u00edtim zle, mal by som preru\u0161ovan\u00fd p\u00f4st \u00faplne vynecha\u0165 zo svojho \u017eivota?<\/strong><\/h2>\n\n\n\n<p>Nie, st\u00e1le sa m\u00f4\u017eete posti\u0165, mus\u00edte v\u0161ak najsk\u00f4r absolvova\u0165 adapta\u010dn\u00fd program. To znamen\u00e1, \u017ee vytr\u00e9nujete svoje telo, aby sa zlep\u0161ilo v odb\u00faravan\u00ed tukov a priamo ich za\u010dalo vyu\u017e\u00edva\u0165 na energiu a na v\u00fdrobu ket\u00f3nov. Je to rovnak\u00fd program, ak\u00fd podstupuj\u00fa \u013eudia, za\u010d\u00ednaj\u00faci s ketog\u00e9nnou di\u00e9tou, trv\u00e1 asi 3 t\u00fd\u017edne. Po jeho absolvovan\u00ed va\u0161e telo bude produkova\u0165 dostato\u010dn\u00e9 mno\u017estvo ket\u00f3nov pre z\u00e1sobovanie v\u00e1\u0161ho mozgu po\u010das hladovania a postenia sa.<\/p>\n\n\n\n<p>Podrobne som sa tomu venoval v<a href=\"https:\/\/www.intelligentlabs.org\/how-to-get-into-ketosis-easily\/\"> tomto \u010dl\u00e1nku o ketog\u00e9nnej strave<\/a>, tak\u017ee si ho, pros\u00edm, pre\u010d\u00edtajte. Sum\u00e1r krokov, ktor\u00e9 je potrebn\u00e9 podnikn\u00fa\u0165, je nasledovn\u00fd:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Za\u010dnite prij\u00edma\u0165 75% &#8211; 80% kal\u00f3ri\u00ed poch\u00e1dzaj\u00facich z tukov, 5% kal\u00f3ri\u00ed poch\u00e1dzaj\u00facich zo sacharidov, 15% &#8211; 20% kal\u00f3ri\u00ed poch\u00e1dzaj\u00facich z bielkov\u00edn.<\/li><li>Zmerajte si hladinu ket\u00f3nov pomocou elektronick\u00e9ho mera\u010da ket\u00f3nov (k dispoz\u00edcii online). Sna\u017ete sa dosta\u0165 na hladinu ket\u00f3nov v krvi v hodnote 0,5 mmol &#8211; 3 mmol, ktor\u00e1 je zn\u00e1ma ako nutri\u010dn\u00e1 ket\u00f3za.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Ak nem\u00e1te nutri\u010dn\u00fa ket\u00f3zu 0,5 &#8211; 3 mmol, za\u010dnite u\u017e\u00edva\u0165 doplnky v\u00fd\u017eivy s obsahom oleja C8 a \/ alebo BHB ket\u00f3nov, ktor\u00e9 dodaj\u00fa energiu v\u00e1\u0161mu mozgu, pok\u00fdm sa adaptujete na keto re\u017eim.&nbsp;<\/li><li>Ak st\u00e1le nie ste v nutri\u010dnej ket\u00f3ze, zv\u00fd\u0161te obsah tuku a zn\u00ed\u017ete mno\u017estvo sacharidov a\/alebo bielkov\u00edn.<\/li><li>Ak ste u\u017e v nutri\u010dnej ket\u00f3ze, pokra\u010dujte v nej \u010fal\u0161ie 3 t\u00fd\u017edne. Po 3 t\u00fd\u017ed\u0148och budete \u201eketo adaptovan\u00ed\u201c a m\u00f4\u017eete bezpe\u010dne vysk\u00fa\u0161a\u0165 preru\u0161ovan\u00fd p\u00f4st znova.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Met\u00f3da preru\u0161ovan\u00e9ho p\u00f4stu 16:8&nbsp;<\/strong><\/h2>\n\n\n\n<p>Ke\u010f u\u017e s istotou viete, \u017ee ste adaptovan\u00ed na tuk\/keto, odpor\u00fa\u010dam met\u00f3du 16: 8. To znamen\u00e1 posti\u0165 sa 16 hod\u00edn ka\u017ed\u00fd de\u0148.<\/p>\n\n\n\n<p>Ak je ve\u010dera o 20:00, \u010fal\u0161ie jedlo by malo by\u0165 a\u017e na poludnie nasleduj\u00faceho d\u0148a. Po\u010das \u00favodn\u00fdch 2 t\u00fd\u017ed\u0148ov od za\u010diatku preru\u0161ovan\u00e9ho p\u00f4stu si tento interval m\u00f4\u017eete upravi\u0165 na 14-8, tak\u017ee p\u00f4st bude trva\u0165 14 hod\u00edn denne. Ak teda vee\u010deriate o 20:00, \u010fal\u0161ie jedlo sa m\u00f4\u017ee presun\u00fa\u0165 u\u017e na 10:00. V\u00fdhody 16 hodinov\u00e9ho p\u00f4stu boli rozsiahle presk\u00faman\u00e9 a preuk\u00e1zali r\u00f4zne v\u00fdhody pri chudnut\u00ed, srdcov\u00fdch chorob\u00e1ch, cukrovke, krvnom tlaku, cholesterole v krvi a pri zni\u017eovan\u00ed z\u00e1palov v tele (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">15, 16<\/a>).<\/p>\n\n\n\n<p>Be\u017ene sa pou\u017e\u00edvaj\u00fa aj \u010fal\u0161ie met\u00f3dy preru\u0161ovan\u00e9ho p\u00f4stu, vr\u00e1tane di\u00e9ty 5:2, ktor\u00e1 zah\u0155\u0148a be\u017en\u00e9 stravovanie 5 dn\u00ed v t\u00fd\u017edni a obmedzenie pr\u00edjmu kal\u00f3ri\u00ed na 500\u2013600 po\u010das 2 dn\u00ed v t\u00fd\u017edni a striedav\u00fd p\u00f4st, kedy m\u00e1te be\u017en\u00e9 stravovanie jeden de\u0148 a obmedz\u00edte pr\u00edjem kal\u00f3ri\u00ed na 500\u2013600 ka\u017ed\u00fd druh\u00fd de\u0148. Ak pre v\u00e1s bud\u00fa fungova\u0165 tieto alternat\u00edvy lep\u0161ie, potom je to v poriadku, zdravotn\u00e9 benefity zost\u00e1vaj\u00fa podobn\u00e9. Zistil som v\u0161ak, \u017ee met\u00f3da 16: 8 sa udr\u017euje \u013eah\u0161ie z dlhodob\u00e9ho h\u013eadiska a zapad\u00e1 lep\u0161ie aj do spolo\u010densk\u00e9ho \u017eivota \u013eud\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Autof\u00e1gia a preru\u0161ovan\u00fd p\u00f4st<\/strong><\/h2>\n\n\n\n<p>Mnoho v\u00fdhod preru\u0161ovan\u00e9ho p\u00f4stu sp\u00f4sobuje bunkov\u00fd proces, naz\u00fdvan\u00fd autof\u00e1gia. Ide o proces, pri ktorom bunka vyu\u017e\u00edva ur\u010dit\u00e9 \u0161trukt\u00fary, naz\u00fdvan\u00e9 autofagoz\u00f3my, ktor\u00e9 mo\u017eno pova\u017eova\u0165 za ak\u00e9si bunkov\u00e9 \u201esiete\u201c. Tieto siete obiehaj\u00fa okolo bunky a \u201czbieraj\u00fa\u201d elementy a prvky, ktor\u00e9 s\u00fa star\u00e9 alebo po\u0161koden\u00e9. Potom sa spoja s lyzoz\u00f3mom, obsahuj\u00facim ve\u013ea enz\u00fdmov, ktor\u00fd ich dok\u00e1\u017ee v\u0161etky rozlo\u017ei\u0165.<\/p>\n\n\n\n<p>T\u00e1to \u010dinnos\u0165 n\u00e1padne pripom\u00edna upratovanie bytu \u010di domy po jednom z pr\u00edli\u0161 divok\u00fdch ve\u010dierkov. Ak neust\u00e1le prij\u00edmame potravu, je to pre na\u0161e bunky ako oslava. P\u00f4st v\u0161ak umo\u017e\u0148uje, aby nastal opak &#8211; nahrad\u00edme, oprav\u00edme a obnov\u00edme pr\u00edpadn\u00e9 vzniknut\u00e9 \u0161kody. Autof\u00e1gia sa v na\u0161ich tel\u00e1ch za\u010d\u00edna objavova\u0165 asi 12 hod\u00edn po na\u0161om poslednom jedle, tak\u017ee preru\u0161ovan\u00e9 hodiny p\u00f4stu 16\/8 s\u00fa vhodnou met\u00f3dou na zv\u00fd\u0161enie \u010dinnosti autof\u00e1gie (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">17<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"499\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg\" alt=\"autof\u00e1gia\" class=\"wp-image-164612\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg 900w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-300x166.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-768x426.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-600x333.jpeg 600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Preru\u0161ovan\u00fd p\u00f4st a cvi\u010denie<\/strong><\/h2>\n\n\n\n<p>Cvi\u010denie nala\u010dno m\u00f4\u017ee zv\u00fd\u0161i\u0165 autof\u00e1giu a niektor\u00ed \u013eudia, pou\u017e\u00edvaj\u00faci met\u00f3du 16\/8, si ho preto radi prid\u00e1vaj\u00fa do svojej rannej rutiny (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">18<\/a>). Hoci to naozaj m\u00f4\u017ee prinies\u0165 \u010fal\u0161ie v\u00fdhody &#8211; \u013eudia, ktor\u00ed to chc\u00fa vysk\u00fa\u0161a\u0165, si musia uvedomi\u0165, \u017ee extra energia, sp\u00e1len\u00e1 po\u010das tr\u00e9ningu by mohla obmedzi\u0165 dostupnos\u0165 ket\u00f3nov pre mozog.<\/p>\n\n\n\n<p>In\u00fdmi slovami, nemali by ste si v\u0161imn\u00fa\u0165 \u017eiadne negat\u00edvne ved\u013eaj\u0161ie \u00fa\u010dinky pri cvi\u010den\u00ed nala\u010dno &#8211; okrem be\u017en\u00fdch pocitov, ktor\u00e9 by ste poci\u0165ovali aj pri samotnom tr\u00e9ningu. Ak zist\u00edte, \u017ee pri cvi\u010den\u00ed za\u017e\u00edvate negat\u00edvne ved\u013eaj\u0161ie \u00fa\u010dinky, nepokra\u010dujte v \u0148om. Namiesto toho zmiernite sp\u00e4\u0165 intenzitu cvi\u010denia na z\u00e1\u0165a\u017e, pri ktorej u v\u00e1s nedoch\u00e1dza k \u017eiadnym ved\u013eaj\u0161\u00edm \u00fa\u010dinkom. Nesk\u00f4r, ak chcete, m\u00f4\u017eete pomaly zvy\u0161ova\u0165 intenzitu na \u017eelan\u00fa \u00farove\u0148.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>M\u00f4\u017eu deti a dospievaj\u00faci takisto vysk\u00fa\u0161a\u0165 preru\u0161ovan\u00fd p\u00f4st?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Neodpor\u00fa\u010dam p\u00f4st de\u0165om alebo dospievaj\u00facim, ktor\u00ed aktu\u00e1lne prech\u00e1dzaj\u00fa pubertou, preto\u017ee maj\u00fa zv\u00fd\u0161en\u00e9 nutri\u010dn\u00e9 a kalorick\u00e9 po\u017eiadavky (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">19<\/a>). \u0160t\u00fadia na 9 &#8211; 11-ro\u010dn\u00fdch de\u0165och tie\u017e zistila, \u017ee vynechanie ra\u0148ajok malo negat\u00edvny vplyv na v\u00fdkonnos\u0165 rie\u0161enia probl\u00e9mov v neskor\u0161\u00edch rann\u00fdch hodin\u00e1ch u det\u00ed (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">20<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Na z\u00e1ver<\/strong><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00fd p\u00f4st m\u00f4\u017ee prinies\u0165 ur\u010dit\u00e9 zdravotn\u00e9 v\u00fdhody a mo\u017eno ho pou\u017ei\u0165 kr\u00e1tkodobo alebo dlhodobo &#8211; a to dokonca bezpe\u010dne. D\u00f4le\u017eit\u00e9 je v\u0161ak ubezpe\u010di\u0165 sa, \u017ee ho rob\u00edte spr\u00e1vne. U ka\u017ed\u00e9ho, kto vysk\u00fa\u0161a t\u00fato di\u00e9tu, prich\u00e1dza k v\u00fdvinu metabolickej flexibility pri prechode medzi pou\u017e\u00edvan\u00edm gluk\u00f3zy a tukov\/ket\u00f3nov. Ke\u010f si n\u00e1jdeme a doprajeme \u010das na spr\u00e1vne a adekv\u00e1tne prisp\u00f4sobenie sa, p\u00f4st a hladovanie m\u00f4\u017eu prinies\u0165 skuto\u010dne dobr\u00e9 zdravotn\u00e9 benefity a ur\u010dite to nebude m\u00e1rny boj s vetern\u00fdmi mlynmi. Po \u00faplnom prisp\u00f4soben\u00ed sa m\u00f4\u017eeme tie\u017e rozhodn\u00fa\u0165 posti\u0165 sa iba nieko\u013eko dn\u00ed v t\u00fd\u017edni a nie ka\u017ed\u00fd de\u0148, v z\u00e1vislosti od individu\u00e1lneho \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/p>\n\n\n\n<p><strong>Zdroje<\/strong><\/p>\n\n\n\n<p>(1) Nicola Longo, Marta Frigeni, and Marzia Pasquali, Carnitine Transport and Fatty Acid Oxidation, Biochim Biophys Acta. 2016 Oct; 1863(10): 2422\u20132435.<\/p>\n\n\n\n<p>(2) Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.<\/p>\n\n\n\n<p>(3) David H. Wasserman, Four grams of glucose, Am J Physiol Endocrinol Metab. 2009 Jan; 296(1): E11\u2013E21.<\/p>\n\n\n\n<p>(4) D G Johnston, A Pernet, A McCulloch, G Blesa-Malpica, J M Burrin, K G Alberti, Some hormonal influences on glucose and ketone body metabolism in normal human subjects<\/p>\n\n\n\n<p>(5) Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.<\/p>\n\n\n\n<p>(6) Louise M. Burke, Luc J. C. van Loon, and John A. Hawley, Postexercise muscle glycogen resynthesis in humans, Journal of Applied Physiology, 01 MAY 2017<\/p>\n\n\n\n<p>(7) Peter Sch\u00f6nfeld, and Georg Reiser. Why does brain metabolism not favor burning of fatty acids to provide energy? \u2013 Reflections on disadvantages of the use of free fatty acids as fuel for brain. J Cereb Blood Flow Metab. 2013 Oct; 33(10): 1493\u20131499.<\/p>\n\n\n\n<p>(8) Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.<\/p>\n\n\n\n<p>(9) Johnson, R. H., Walton, J. L., Krebs, H. A. &amp; Williamson, D. H. (1069) Post exercise ketosis. Lancet 2, 1383-1385.<\/p>\n\n\n\n<p>(10) Duan W. and Mattson M. P. (1999) Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson\u2019s disease. J. Neurosci. Res. 57, 195\u2013206.<\/p>\n\n\n\n<p>(11) Mark P. MattsonT, Ruiqian Wan, Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems, Journal of Nutritional Biochemistry 16 (2005) 129 \u2013 137<\/p>\n\n\n\n<p>(12) S N Kreitzman, A Y Coxon, K F Szaz, Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American Journal of Clinical Nutrition, Volume 56, Issue 1, July 1992, Pages 292S\u2013293S<\/p>\n\n\n\n<p>(13) Guyton, Arthur C. (1976). Textbook of Medical Physiology (5th ed.). Philadelphia: W.B. Saunders. pp. 284, 424. ISBN 0-7216-4393-0.<\/p>\n\n\n\n<p>(14) N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406<\/p>\n\n\n\n<p>(15) Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.<\/p>\n\n\n\n<p>(16) Dylan A Lowe, Nancy Wu, Linnea Rohdin-Bibby, A Holliston Moore, Nisa Kelly, Yong En Liu, Errol Philip, Eric Vittinghoff, Steven B Heymsfield, Jeffrey E Olgin, John A Shepherd, Ethan J Weiss, Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial, JAMA Intern Med. 2020 Nov 1;180(11):1491-1499.<\/p>\n\n\n\n<p>(17) Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson. Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.<\/p>\n\n\n\n<p>(18) Nina Brandt, Thomas P. Gunnarsson, Jens Bangsbo, and Henriette Pilegaard, Exercise and exercise training\u2010induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018 Apr; 6(7): e13651<\/p>\n\n\n\n<p>(19) Das, J. K.; Lassi, Z. S.; Hoodbhoy, Z.; Salam, R. A. Nutrition for the Next Generation: Older Children and Adolescents. Ann. Nutr. Metab. 2018, 72(3), 56\u201364.<\/p>\n\n\n\n<p>(20) E Pollitt, N L Lewis, C Garza, R J Shulman, Fasting and cognitive function, J Psychiatr Res. 1982-1983;17(2):169-74. doi: 10.1016\/0022-3956(82)90018-8.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Ak\u00fd je p\u00f4vod preru\u0161ovan\u00e9ho p\u00f4stu? Preru\u0161ovan\u00fd p\u00f4st je jednou z najstar\u0161\u00edch zn\u00e1mych met\u00f3d lie\u010dby chor\u00f4b. Historici zistili, prv\u00fa zmienku o p\u00f4ste u\u017e gr\u00e9ckym lek\u00e1rom Hippokratom v 5. storo\u010d\u00ed pred na\u0161\u00edm letopo\u010dtom (Hippokrates je \u010dasto pova\u017eovan\u00fd za otca modernej medic\u00edny), ktor\u00fd odpor\u00fa\u010dal vynecha\u0165 pr\u00edjem jedla a tekut\u00edn pri lie\u010dbe ur\u010dit\u00fdch chor\u00f4b. Odvtedy tento sp\u00f4sob \u017eivotn\u00e9ho \u0161t\u00fdlu&#8230;<\/p>\n","protected":false},"author":2,"featured_media":129923,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[3172],"tags":[],"coauthors":[],"class_list":["post-238165","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vyziva"],"taxonomy_info":{"category":[{"value":3172,"label":"V\u00fd\u017eiva"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-01.jpg",848,565,false],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3172,"name":"V\u00fd\u017eiva","slug":"vyziva","term_group":0,"term_taxonomy_id":3172,"taxonomy":"category","description":"","parent":0,"count":46,"filter":"raw","cat_ID":3172,"category_count":46,"category_description":"","cat_name":"V\u00fd\u017eiva","category_nicename":"vyziva","category_parent":0}],"tag_info":false,"wpml":{"language":"sk-sk","is_original":false,"original_post_id":129879,"translations":{"bg-bg":{"id":225701,"language":"bg-bg","is_original":false},"cs-cz":{"id":219684,"language":"cs-cz","is_original":false},"da-dk":{"id":222393,"language":"da-dk","is_original":false},"de-at":{"id":169919,"language":"de-at","is_original":false},"de-de":{"id":71433,"language":"de-de","is_original":false},"el-cy":{"id":229444,"language":"el-cy","is_original":false},"el-gr":{"id":228378,"language":"el-gr","is_original":false},"en-gb":{"id":129879,"language":"en-gb","is_original":true},"en-ie":{"id":164633,"language":"en-ie","is_original":false},"en-mt":{"id":165747,"language":"en-mt","is_original":false},"es-es":{"id":79292,"language":"es-es","is_original":false},"et-ee":{"id":230241,"language":"et-ee","is_original":false},"fi-fi":{"id":238624,"language":"fi-fi","is_original":false},"fr-fr":{"id":71411,"language":"fr-fr","is_original":false},"hu-hu":{"id":225038,"language":"hu-hu","is_original":false},"it-it":{"id":71819,"language":"it-it","is_original":false},"lt-lt":{"id":234213,"language":"lt-lt","is_original":false},"lv-lv":{"id":230583,"language":"lv-lv","is_original":false},"nl-be":{"id":217794,"language":"nl-be","is_original":false},"nl-nl":{"id":177835,"language":"nl-nl","is_original":false},"pl-pl":{"id":191069,"language":"pl-pl","is_original":false},"pt-pt":{"id":168517,"language":"pt-pt","is_original":false},"ro-ro":{"id":237545,"language":"ro-ro","is_original":false},"sk-sk":{"id":238165,"language":"sk-sk","is_original":false},"sl-si":{"id":238971,"language":"sl-si","is_original":false},"sv-se":{"id":223158,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/posts\/238165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/comments?post=238165"}],"version-history":[{"count":1,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/posts\/238165\/revisions"}],"predecessor-version":[{"id":238709,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/posts\/238165\/revisions\/238709"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/media\/129923"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/media?parent=238165"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/categories?post=238165"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/tags?post=238165"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/sk-sk\/wp-json\/wp\/v2\/coauthors?post=238165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}