Zmenila som stravu a nechudnem. Priber\u00e1m aj z vody… Podobn\u00e9 v\u00fdroky u\u017e po\u010dul asi ka\u017ed\u00fd z n\u00e1s. Mo\u017eno ste ich vyslovili aj vy. Preto som sa rozhodla vysvetli\u0165, \u010do z m\u00f4jho poh\u013eadu sp\u00f4sobuje n\u00e1rast podko\u017en\u00e9ho tuku a v podstate aj to, pre\u010do nechudneme, alebo chudneme ve\u013emi pomaly, aj ke\u010f zmen\u00edme stravovanie.<\/p>
Na za\u010diatok si vysvetlime z\u00e1kladn\u00e9 pojmy. Medzi MAKRO\u017dIVINY patria:<\/p>
BIELKOVINY<\/strong><\/p> Bielkoviny s\u00fa v na\u0161om tele hne\u010f po vode zast\u00fapen\u00e9 najviac. Tej je v tele 70 a\u017e 80%.\u00a0\u00a0Bielkoviny umo\u017e\u0148uj\u00fa rast a obnovu tkan\u00edv v detstve a dospelosti. S\u00fa pr\u00edtomn\u00e9 pri v\u00fdstavbe telesn\u00fdch \u0161trukt\u00far ako s\u00fa kosti, tkaniv\u00e1 a bunky, taktie\u017e s\u00fa potrebn\u00e9 pre hormon\u00e1lnu \u010di enzymatick\u00fa \u010dinnos\u0165. Sl\u00fa\u017eia ako zdroj energie a tepla.\u00a0\u00a0Del\u00edme ich na\u00a0\u017eivo\u010d\u00ed\u0161ne\u00a0<\/strong>a\u00a0rastlinn\u00e9<\/strong>. Z 1 gramu vieme z\u00edska\u0165 cca 4 kcal.\u00a0<\/p> TUKY<\/strong><\/p> S\u00fa zlo\u017een\u00e9 z mastn\u00fdch, nas\u00fdten\u00fdch \u010di nenas\u00fdten\u00fdch kysel\u00edn. S\u00fa ve\u013emi koncentrovan\u00fdm zdrojom energie. Z 1 gramu z\u00edskame cca 9 kcal.\u00a0<\/p> Tuky del\u00edme na\u00a0pevn\u00e9<\/strong>: maslo a “\u0161malec” a\u00a0tekut\u00e9:\u00a0<\/strong>r\u00f4zne rastlinn\u00e9 oleje. Tuky s\u00fa d\u00f4le\u017eit\u00e9, nako\u013eko umo\u017e\u0148uj\u00fa vstreb\u00e1vanie vitam\u00ednov rozpustn\u00fdch v tukoch, stimuluj\u00fa \u010dinnos\u0165 \u017el\u010dn\u00edka. \u00da\u010dinkuj\u00fa tie\u017e na stav poko\u017eky, zni\u017euj\u00fa zr\u00e1\u017eanlivos\u0165 krvi, reguluj\u00fa tlak a ovplyv\u0148uj\u00fa niektor\u00e9 civiliza\u010dn\u00e9 choroby. Tieto tuky dost\u00e1vame do tela vhodnou stravou.<\/p> O \u010dom je z m\u00f4jho poh\u013eadu a nielen z m\u00f4jho, ale p\u00ed\u0161e o tom aj napr\u00edklad Michael Montignac v knihe Tajomstvo spr\u00e1vnej v\u00fd\u017eivy, d\u00f4le\u017eit\u00e9 pri (ne)chudnut\u00ed hovori\u0165 s\u00fa pr\u00e1ve sacharidy.<\/p> SACHARIDY<\/strong><\/p> Sacharidy del\u00edme na\u00a0jednoduch\u00e9<\/strong>: gluk\u00f3za, frukt\u00f3za,\u00a0zlo\u017een\u00e9<\/strong>: sachar\u00f3za (biely cukor), lakt\u00f3za (mlie\u010dny cukor), maltr\u00f3za (sladov\u00fd ja\u010dme\u0148) a\u00a0vl\u00e1kninu<\/strong>.\u00a0<\/p> V\u0161etky druhy cukru sa postupne ale menia na gluk\u00f3zu. Okrem vl\u00e1kniny, t\u00e1 sa na gluk\u00f3zu men\u00ed najdlh\u0161ie. Niektor\u00fd druh vl\u00e1kniny sa ani na gluk\u00f3zu nemen\u00ed v\u00f4bec a \u00fa\u010dinkuje ako “kefka” na na\u0161e \u010drev\u00e1. Biely \u010di hned\u00fd cukor (zdroj pr\u00e1zdnych energi\u00ed – neobsahuj\u00fa \u017eiadne vitam\u00edny \u010di miner\u00e1ly)\u00a0\u00a0ja osobne u\u017e roky nepou\u017e\u00edvam.<\/p> A v \u010dom je teda t\u00e1 “zrada” cukru? V \u010dom je probl\u00e9m priberania a n\u00e1sledne ve\u013emi \u0165a\u017ek\u00e9ho zhadzovania k\u00edl?<\/strong><\/p> Ka\u017ede jedlo, ka\u017ed\u00e1 potravina obsahuje ur\u010dit\u00fd druh cukru, ktor\u00fd sa men\u00ed na gluk\u00f3zu – z\u00e1kladn\u00fd vyu\u017eite\u013en\u00fd zdroj energie od ktorej z\u00e1visia v\u0161etky na\u0161e telesn\u00e9 ale aj du\u0161evn\u00e9 aktivity.<\/p> Gluk\u00f3za sa v\u0161ak do bunky nedostane, potrebuje nosi\u010d, ktor\u00fd ju z krvi presunie do bunky.<\/p> Ak by sme jedli teda optim\u00e1lne zlo\u017een\u00fa stravu 3x denne, boli by sme v poriadku.\u00a0\u00a0Ale v\u0161etko okolo n\u00e1s cez reklamy \u00fato\u010d\u00ed na na\u0161e chu\u0165ov\u00e9 bunky a pe\u0148a\u017eenky a tak sa postupne st\u00e1vame otrokmi sladkost\u00ed a r\u00f4znych di\u00e9t. A dost\u00e1vame sa do \u0161t\u00e1dia, kedy 3x denne jeme hlavn\u00e9 jedl\u00e1 a medzi jedlami s\u00fastavne nie\u010do tzv. \u201ezobk\u00e1me\u201c, a n\u00e1m sa zd\u00e1, \u017ee vlastne ni\u010d nejeme, ale ak by sme si to zapisovali, tak vo fin\u00e1le zist\u00edme, \u017ee sme zjedli to\u013eko energie a \u010dastokr\u00e1t pr\u00e1zdnej (chudobnej na vitam\u00edny a miner\u00e1ly), \u017ee by sta\u010dila aj drevoruba\u010dovi.<\/p> Tak\u017ee ke\u010f jeme, gluk\u00f3za sa dostane do krvi a na jej prenos potrebujeme inzul\u00edn. Ten v relat\u00edvne zdravom tele uvo\u013en\u00ed pankreas. Inzul\u00edn na seba navia\u017ee gluk\u00f3zu a z krvi ju prenesie do bunky. My ju potom m\u00f4\u017eeme spotrebova\u0165, naj\u00fa\u010dinnej\u0161ie fyzickou aktivitou. Ak v\u0161ak cel\u00fd de\u0148 “ako\u017ee” nejeme, len “zobk\u00e1me”, pankreas reaguje aj na to na\u0161e zobkanie s\u00fastavn\u00fdm vylu\u010dovan\u00edm inzul\u00ednu. Ak je v krvi ve\u013ea inzul\u00ednu, doch\u00e1dza k tomu, \u017ee v nej napokon nem\u00e1me \u017eiaden cukor a nast\u00e1va hypoglyk\u00e9mia. Sme unaven\u00ed a ako zdroj najr\u00fdchlej\u0161ej energie automaticky siahneme po nie\u010dom sladkom.\u00a0\u00a0Tak\u017ee doch\u00e1dza k \u010dast\u00e9mu striedaniu hypoglyk\u00e9mie s hyperglyk\u00e9miou a s\u00fastavn\u00e9mu vylu\u010dovaniu inzul\u00ednu.<\/p> Bolo by ide\u00e1lne, ak by v\u0161etko za n\u00e1s vyrie\u0161il inzul\u00edn a my by sme mali to\u013eko fyzickej aktivity, \u017ee by sme cukor v bunk\u00e1ch sp\u00e1lili. Ale \u017eia\u013e, s\u00fa\u010dasn\u00e1 realita je in\u00e1. \u010dast\u00fdm vylu\u010dovan\u00edm inzul\u00ednu bunky obsahuj\u00face receptory na pr\u00edtomnos\u0165 inzul\u00ednu si na\u0148ho zvykn\u00fa a st\u00e1vaj\u00fa sa rezistentn\u00e9 – str\u00e1caj\u00fa na\u0148ho citlivos\u0165. Prestan\u00fa ho pren\u00e1\u0161a\u0165 do bunky.\u00a0\u00a0Inzul\u00edn sa hromad\u00ed, gluk\u00f3za sa hromad\u00ed. V tele sa vytv\u00e1ra priestor na vznik civiliza\u010dn\u00fdch chor\u00f4b. Zapa\u013euj\u00fa a ni\u010dia sa \u017eily a\u00a0\u00a0cievy, vznikaj\u00fa srdcovo-cievne choroby, \u013eudia prich\u00e1dzaj\u00fa o kon\u010datiny…<\/p> A \u010do teda tie kil\u00e1 navy\u0161e?<\/strong><\/p> Ak je ve\u013ea inzul\u00ednu – vznik\u00e1 obezita. Inzul\u00edn je toti\u017e tukotvorn\u00fd horm\u00f3n. Inzul\u00edn je horm\u00f3n, ktor\u00fd aktivuje enz\u00fdmy, ktor\u00e9 v na\u0161om tele via\u017eu tuky.\u00a0 To znamen\u00e1,\u00a0\u017ee ak m\u00e1me v tele ve\u013ea inzul\u00ednu, telo si uklad\u00e1 tuky.\u00a0<\/strong>Tak\u017ee aj ke\u010f potom prejdete na zdrav\u00fd sp\u00f4sob stravovania m\u00f4\u017ee sa sta\u0165, \u017ee nebudete chudn\u00fa\u0165. Inzul\u00edn toti\u017e podporuje ukladanie, nie \u0161tiepenie tukov.\u00a0\u00a0Chudn\u00fa\u0165 za\u010dnete a\u017e ke\u010f \u201eprebud\u00edte bunky s receptormi citliv\u00fdmi na inzul\u00edn\u201c a op\u00e4\u0165 sa spust\u00ed hlavn\u00e1 \u010dinnos\u0165 inzul\u00ednu, a to prenos energie do bunky.\u00a0Nie hromadenie inzul\u00ednu v tele.<\/strong>Teda ak m\u00e1te tzv. inzul\u00ednov\u00fa rezistenciu, inzul\u00edn nedovol\u00ed spa\u013eova\u0165 tuky v tukovom tkanive.\u00a0<\/p> Preto je d\u00f4le\u017eit\u00e9 sledova\u0165 spr\u00e1vnu skladbu jed\u00e1lni\u010dka, nie obmedzovanie kal\u00f3rii. Obmedzovanie m\u00f4\u017ee chv\u00ed\u013eu fungova\u0165, ale po \u010dase si telo navykne a ak nezmen\u00edme skladbu stravy, aj zo zmen\u0161en\u00fdch porci\u00ed za\u010dnete pribera\u0165.<\/p> Moja 28\u010dka a n\u00e1sledn\u00e9 stravovanie je vyskladan\u00e9 tak, aby sme obmedzovali pr\u00edsun gluk\u00f3zy a t\u00fdm zn\u00ed\u017eime aj produkciu inzul\u00ednu. Ak \u013eudia po skon\u010den\u00ed 28\u010dky bud\u00fa pokra\u010dova\u0165 pod\u013ea mojich \u010fal\u0161\u00edch odpor\u00fa\u010dan\u00ed, postupne sa daj\u00fa do poriadku.<\/p> Prv\u00fd t\u00fd\u017ede\u0148 ako n\u00e1hradu cukru pravidelne, ka\u017ed\u00e9 r\u00e1no pou\u017e\u00edvam med. V mede je frukt\u00f3za, ktor\u00e1 nepotrebuje na prenos inzul\u00edn. Mno\u017estvo medu, ktor\u00e9 odpor\u00fa\u010dam nie je \u0161kodliv\u00fd dokonca ani pre pe\u010de\u0148 (lebo sa hovor\u00ed, \u017ee ve\u013ek\u00e9 mno\u017estvo frukt\u00f3zy sp\u00f4sobuje stukovatenie pe\u010dene). Med toti\u017e obsahuje mno\u017estvo mikro\u017eiv\u00edn a enz\u00fdmov, ktor\u00e9 s\u00fa pre telo naopak, prospe\u0161n\u00e9. Frukt\u00f3za je \u0161kodliv\u00e1 v r\u00f4znych 100%tn\u00fdch d\u017e\u00fasoch a ich enormnom konzumovan\u00ed, v r\u00f4znych sirupoch (ag\u00e1vov\u00fd, javorov\u00fd…) ale nie v takom mno\u017estve medu, ktor\u00fd konzumujete po\u010das prv\u00fdch 28mich dn\u00ed. Tak\u017ee sa nedajte oklama\u0165 tvrdeniami niektor\u00fdch u\u010dite\u013eov medikov, ktor\u00ed s\u00fa len teoretikmi a pov\u00e4\u010d\u0161ine iba opakuj\u00fa cudzie skript\u00e1. \ud83d\ude42<\/p> Spr\u00e1vna skladba jed\u00e1lni\u010dka by mala by\u0165 nakombinovan\u00e1 tak, aby ste v r\u00e1mci jedn\u00e9ho jedla nekonzumovali cukry (cukor nie je iba to, \u010do m\u00e1me v cukorni\u010dke – vy\u0161\u0161ie o tom hovor\u00edm) a tuky – aj tie v \u017eivo\u010d\u00ed\u0161nych bielkovin\u00e1ch. Rastlinn\u00e9 bielkoviny s\u00fa v poriadku. Lebo op\u00e4\u0165 doch\u00e1dza k za\u010darovan\u00e9mu kruhu – ak napr. konzumujete m\u00e4so s ry\u017eou, zemiakov\u00e9 hranolky alebo klasick\u00fa zemiakov\u00fa ka\u0161u s m\u00e4som, alebo chleb\u00ed\u010dky so syrom a \u0161unkou, hot dogy \u010di klasick\u00e9 hamburgre, pankreas za\u010dne produkova\u0165 inzul\u00edn a ten za\u010dne viaza\u0165 a uklada\u0165 tuky z m\u00e4sa. A tak sa u\u017e od mala za\u010dne v tel\u00e1ch na\u0161ich det\u00ed vytv\u00e1ra\u0165 probl\u00e9m najsk\u00f4r s viazan\u00edm tukov, a n\u00e1sledne so vznikom civiliza\u010dn\u00fdch chor\u00f4b, teda aj cukrovky.\u00a0<\/p>","protected":false},"excerpt":{"rendered":" Zmenila som stravu a nechudnem. Priber\u00e1m aj z vody… Podobn\u00e9 v\u00fdroky u\u017e po\u010dul asi ka\u017ed\u00fd z n\u00e1s. Mo\u017eno ste ich vyslovili aj vy. Preto som sa rozhodla vysvetli\u0165, \u010do z m\u00f4jho poh\u013eadu sp\u00f4sobuje n\u00e1rast podko\u017en\u00e9ho tuku a v podstate aj to, pre\u010do nechudneme, alebo chudneme ve\u013emi pomaly, aj ke\u010f zmen\u00edme stravovanie. Na za\u010diatok si vysvetlime […]<\/p>\n","protected":false},"author":1,"featured_media":40433,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23],"tags":[221],"class_list":["post-40430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zo-zivota","tag-nl112"],"acf":[],"featured_image_src":"https:\/\/macingova.com\/wp-content\/uploads\/2019\/03\/fresh-prepared-fruit-salad-and-centimeter-with-PF43SRR-2-2.jpg","excerpt_clean":"Zmenila som stravu a nechudnem. Priber\u00e1m aj z vody\u2026 Podobn\u00e9 v\u00fdroky u\u017e po\u010dul asi ka\u017ed\u00fd z n\u00e1s. Mo\u017eno ste ich vyslovili aj vy. Preto som sa rozhodla vysvetli\u0165, \u010do z m\u00f4jho poh\u013eadu sp\u00f4sobuje n\u00e1rast podko\u017en\u00e9ho tuku a v podstate aj to, pre\u010do nechudneme, alebo chudneme ve\u013emi pomaly, aj ke\u010f zmen\u00edme stravovanie. Na za\u010diatok si vysvetlime [\u2026]","title_clean":"Pre\u010do nechudnem?","_links":{"self":[{"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/posts\/40430"}],"collection":[{"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/comments?post=40430"}],"version-history":[{"count":1,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/posts\/40430\/revisions"}],"predecessor-version":[{"id":131422,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/posts\/40430\/revisions\/131422"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/media\/40433"}],"wp:attachment":[{"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/media?parent=40430"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/categories?post=40430"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/macingova.com\/cs\/wp-json\/wp\/v2\/tags?post=40430"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}