[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.svabove.cz\/mame-pro-vas-efektivni-reseni\/#Article","mainEntityOfPage":"https:\/\/www.svabove.cz\/mame-pro-vas-efektivni-reseni\/","headline":"M\u00e1me pro V\u00e1s efektivn\u00ed \u0159e\u0161en\u00ed","name":"M\u00e1me pro V\u00e1s efektivn\u00ed \u0159e\u0161en\u00ed","description":"1. Pravideln\u00fd pohyb Pravideln\u00fd pohyb jde ruku v ruce se spr\u00e1vn\u011b sestaven\u00fdm j\u00eddeln\u00ed\u010dkem. Ur\u010dit\u011b by tedy ve va\u0161em hubnouc\u00edm pl\u00e1nu pohyb nem\u011bl chyb\u011bt. Volit byste … ","datePublished":"2018-01-26","dateModified":"2023-06-01","author":{"@type":"Person","@id":"https:\/\/www.svabove.cz\/author\/#Person","name":"","url":"https:\/\/www.svabove.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/1fd5b20daa9a47a1102459a7c733d369075d8cc724ab489feb8ed72c657d346e?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/1fd5b20daa9a47a1102459a7c733d369075d8cc724ab489feb8ed72c657d346e?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"svabove.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.svabove.cz\/wp-content\/uploads\/img_a311078_w2100_t1522047479.jpg","url":"https:\/\/www.svabove.cz\/wp-content\/uploads\/img_a311078_w2100_t1522047479.jpg","height":0,"width":0},"url":"https:\/\/www.svabove.cz\/mame-pro-vas-efektivni-reseni\/","wordCount":498,"articleBody":" 1. Pravideln\u00fd pohyb Pravideln\u00fd pohyb jde ruku v ruce se spr\u00e1vn\u011b sestaven\u00fdm j\u00eddeln\u00ed\u010dkem. Ur\u010dit\u011b by tedy ve va\u0161em hubnouc\u00edm pl\u00e1nu pohyb nem\u011bl chyb\u011bt. Volit byste m\u011bli p\u0159edev\u0161\u00edm mezi aerobn\u00edm tr\u00e9ninkem, kter\u00fd pozitivn\u011b p\u016fsob\u00ed na pr\u00e1ci imunitn\u00edho syst\u00e9mu, pohybov\u00e9ho apar\u00e1tu, nebo tak\u00e9 jako podpora psychick\u00e9ho stavu organismu. Tak\u017ee jak\u00e9 jsou rady p\u0159i efektivn\u00edm \u0159e\u0161en\u00ed \u00fabytku tukov\u00e9 tk\u00e1n\u011b? D\u016fle\u017eit\u00e9 je b\u011bhem tr\u00e9ninku volit spr\u00e1vnou v\u00fd\u0161i tepov\u00e9 frekvence. Nic se nem\u00e1 p\u0159eh\u00e1n\u011bt, spr\u00e1vn\u00fdch v\u00fdsledk\u016f ur\u010dit\u011b nedos\u00e1hnete s vysokou tepovou frekvenc\u00ed, ale s tou ni\u017e\u0161\u00ed. Obecn\u011b plat\u00ed hl\u00eddat si hladinu tepov\u00e9 frekvence p\u0159ibli\u017en\u011b okolo 90-120, pokud se rozhodnete pro spr\u00e1vn\u00e9 spalov\u00e1n\u00ed podko\u017en\u00edho, nebo \u00fatrobn\u00edho tuku. Mezi pohybov\u00e9 aktivity lze za\u0159adit zejm\u00e9na rychlou ch\u016fzi, aerobn\u00ed cvi\u010den\u00ed, j\u00edzdu na kole, nebo velmi obl\u00edben\u00fd squash. 2. Pravideln\u00e1 strava Doporu\u010duje se b\u011bhem dne konzumace 5-6 j\u00eddel v men\u0161\u00edch porc\u00edch. Velmi d\u016fle\u017eit\u00fd je p\u0159\u00edjem b\u00edlkovin, a to jak \u017eivo\u010di\u0161n\u00e9ho, tak rostlinn\u00e9ho p\u016fvodu. Z rostlinn\u00fdch b\u00edlkovin m\u00e1me na v\u00fdb\u011br nap\u0159\u00edklad lu\u0161t\u011bniny, nebo produkty bohat\u00e9 na s\u00f3ju. Z \u017eivo\u010di\u0161n\u00fdch pak kvalitn\u00ed zdroj masa (nejl\u00e9pe hov\u011bz\u00ed), d\u00e1le ml\u00e9ko, vejce a ostatn\u00ed ml\u00e9\u010dn\u00e9 produkty. Velmi d\u016fle\u017eit\u00e9 je, aby sou\u010d\u00e1st\u00ed v\u011bt\u0161iny j\u00eddel b\u011bhem dne byla zelenina a ovoce. U rychl\u00fdch cukr\u016f je d\u016fle\u017eit\u00e1 doba jejich konzumace, obecn\u011b se ud\u00e1v\u00e1 do dvan\u00e1ct\u00e9 hodiny dopoledne. Pokud m\u00e1te tedy chu\u0165 na jablko, ban\u00e1n, \u010di jin\u00e9 ovoce, dop\u0159ejte si jej v kombinaci s jin\u00fdm, nap\u0159\u00edklad sacharidov\u00fdm pokrmem (ovesn\u00e1 ka\u0161e). Tyto zdroje rychl\u00fdch cukr\u016f jsou zn\u00e1m\u00e9 svoj\u00ed snahou zvy\u0161ovat glykemick\u00fd index, a t\u00edm vyv\u00e9st z m\u00edry optim\u00e1ln\u00ed funkci metabolismu. Takt\u00e9\u017e plat\u00ed obecn\u00e1 z\u00e1sada posledn\u00edho, a tedy \u0161est\u00e9ho j\u00eddla dne, kter\u00e9 byste m\u011bli konzumovat dv\u011b a\u017e t\u0159i hodiny p\u0159ed span\u00edm. J\u00eddlo, kter\u00e9 by m\u011blo b\u00fdt zvoleno, by m\u011blo b\u00fdt b\u00edlkovinn\u00e9 povahy. Plat\u00ed \u010d\u00edm leh\u010d\u00ed, t\u00edm lep\u0161\u00ed. Volit tedy m\u016f\u017eete nap\u0159\u00edklad proteinov\u00fd n\u00e1poj, kter\u00fd v\u00e1m udr\u017e\u00ed v \u010dinnosti svalovou hmotu a nep\u016fjdete sp\u00e1t s t\u011b\u017ek\u00fdm \u017ealudkem. Cvi\u010den\u00ed a sport Dodr\u017eovat z\u00e1sady spr\u00e1vn\u00e9ho stravov\u00e1n\u00ed jsou d\u016fle\u017eit\u00e9 i po tr\u00e9ninku. Plat\u00ed z\u00e1sada p\u0159ibli\u017en\u011b patn\u00e1ct minut po tr\u00e9ninku sn\u00edst zdroj rychl\u00fdch cukr\u016f, nap\u0159\u00edklad ve form\u011b ban\u00e1nu \u010di hrozn\u016f a p\u0159ibli\u017en\u011b hodinu po tr\u00e9ninku sn\u00edst plnohodnotn\u00e9 j\u00eddlo slo\u017een\u00e9 z b\u00edlkovin, sacharid\u016f a zeleniny.                                                                                                                                                                                                                                                                                                                                                                                        4.4\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"M\u00e1me pro V\u00e1s efektivn\u00ed \u0159e\u0161en\u00ed","item":"https:\/\/www.svabove.cz\/mame-pro-vas-efektivni-reseni\/#breadcrumbitem"}]}]