Nikdy v hist\u00f3rii \u013eudstva nemal \u010dlovek tak dobr\u00e9 mo\u017enosti stravovania sa ako pr\u00e1ve dnes. Kto chce jes\u0165 vyslovene zdravo, m\u00e1 neprebern\u00e9 mno\u017estvo surov\u00edn, u ktor\u00fdch je a\u017e do detailu vystopovate\u013en\u00fd p\u00f4vod – a naopak, komu na zdravej strave nez\u00e1le\u017e\u00ed, m\u00f4\u017ee si nakupova\u0165 to\u013eko pochut\u00edn, ko\u013eko len jeho myse\u013e vy\u017eaduje.<\/p>\n\n\n\n
Ak ste pripraven\u00ed po\u010das tohto roka experimentova\u0165 so zdravou stravou, je celkom rozumn\u00e9 necha\u0165 si poradi\u0165 odborn\u00edkmi a tie\u017e \u013eu\u010fmi, ktor\u00ed ur\u010dit\u00e9 stravovacie n\u00e1vyky re\u00e1lne prijali za svoj \u017eivotn\u00fd \u0161t\u00fdl.<\/p>\n\n\n\n
Organiz\u00e1cia AARP sa venuje podpore \u013eud\u00ed nad 50 rokov v nap\u013a\u0148an\u00ed plnohodnotn\u00e9ho \u017eivota, \u010doho s\u00fa\u010das\u0165ou je aj apel na zdrav\u00fa stravu. Hoci sa mnoh\u00ed domnievaj\u00fa, \u017ee seniori vedia mlad\u00fdm odovzda\u0165 viac sk\u00fasenost\u00ed, ne\u017e naopak, pr\u00e1ve ten opak m\u00f4\u017ee by\u0165 niekedy pravdou. Preto sa AARP vo svojom \u010dl\u00e1nku zameralo pr\u00e1ve na 9 jed\u00e1l a stravovac\u00edch trendov (ak chcete, di\u00e9t), ktor\u00e9 poch\u00e1dzaj\u00fa od mileni\u00e1lov (teda dne\u0161n\u00fdch dvadsiatnikov, tridsiatnikov).\u00a0<\/p>\n
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Avok\u00e1do je dobr\u00fdm zdrojom mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, ktor\u00e9 s\u00fa zdrav\u00e9 pre srdce a sl\u00fa\u017eia ako dobr\u00e1 n\u00e1hrada tuku za maslo. Ovocie (\u00e1no, avok\u00e1do je ovocie) obsahuje tie\u017e 10 a\u017e 11 gramov vl\u00e1kniny na jeden kus avok\u00e1da. Av\u0161ak pozor. Jedno stredne ve\u013ek\u00e9 avok\u00e1do obsahuje 250 a\u017e 300 kal\u00f3ri\u00ed, tak\u017ee to m\u00f4\u017ee by\u0165 pr\u00edli\u0161 ve\u013ea kal\u00f3ri\u00ed na jedlo alebo ob\u010derstvenie, najm\u00e4 v kombin\u00e1cii s in\u00fdmi potravinami<\/p>\n
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Karfiol si z\u00edskava nov\u00fa popularitu ako n\u00e1hrada sacharidov vo forme karfiolovej k\u00f4ry a ry\u017ee. Pre t\u00fdch, ktor\u00ed h\u013eadaj\u00fa slan\u00fa alternat\u00edvu, existuj\u00fa aj verzie \u201ekarfiolov\u00e9 kuracie kr\u00eddelka\u201c a karfiolov\u00e9 \u201esteaky\u201c. Obsahuj\u00fa menej kal\u00f3ri\u00ed a sacharidov ako ich \u0161krobovit\u00e9 m\u00e4sit\u00e9 n\u00e1protivky a s\u00fa vhodn\u00e9 aj pre veg\u00e1nov a vegetari\u00e1nov.<\/p>\n
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Kel je u\u017e roky mil\u00e1\u010dikom milovn\u00edkov listovej zelene. Poskytuje \u017eiviny, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre zdrav\u00e9 kosti, srdce, mozog a \u010drev\u00e1.<\/p>\n
Je v\u0161estrann\u00fd a d\u00e1 sa pou\u017ei\u0165 do \u0161al\u00e1tov a polievok, alebo sa var\u00ed ako pr\u00edloha samostatne. Najnov\u0161ie transformovali mileni\u00e1li t\u00fato pr\u00edsadu do kel \u010dipov, burritov\u00fdch z\u00e1balov a d\u017e\u00fasu – \u010do je \u010fal\u0161\u00ed skvel\u00fd sp\u00f4sob, ako obmedzova\u0165 pr\u00edjem sacharidov.<\/p>\n
Preto\u017ee je to v\u0161ak kr\u00ed\u017eov\u00e1 zelenina (to znamen\u00e1, \u017ee obsahuje cukor naz\u00fdvan\u00fd rafin\u00f3za), zost\u00e1va \u010dasto v \u010dreve nestr\u00e1ven\u00e1, k\u00fdm ju bakt\u00e9rie nevykvasia, \u010do vedie k tvorbe plynov a nad\u00favaniu. Varenie kelu m\u00f4\u017ee probl\u00e9m zmierni\u0165.<\/p>\n
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Kombucha je fermentovan\u00fd nepasterizovan\u00fd \u010daj, pon\u00faka zdrav\u00e9 probiotik\u00e1, ktor\u00e9 bojuj\u00fa proti z\u00e1palom, zlep\u0161uj\u00fa zdravie \u010driev a tr\u00e1venie.<\/p>\n
M\u00e1 octov\u00fa chu\u0165, \u010do je ved\u013eaj\u0161\u00ed produkt fermenta\u010dn\u00e9ho procesu, ale m\u00e1 komplexn\u00fa pr\u00edchu\u0165 zo sladkosti ovocia a in\u00fdch rastl\u00edn, ktor\u00e9 sa do nej \u010dasto prid\u00e1vaj\u00fa. Medzit\u00fdm sa svojou perlivos\u0165ou podob\u00e1 na s\u00f3du, \u010do m\u00f4\u017ee by\u0165 d\u00f4vod, pre\u010do mileni\u00e1li pij\u00fa tieto trendovej\u0161ie alternat\u00edvy koly.<\/p>\n
Ale kombucha m\u00f4\u017ee ma\u0165 vysok\u00fd obsah pridan\u00e9ho cukru, pri\u010dom niektor\u00e9 zna\u010dky obsahuj\u00fa a\u017e 4 a\u017e 7 \u010dajov\u00fdch ly\u017ei\u010diek cukru na f\u013ea\u0161u (\u010do je st\u00e1le menej ako kola). Pre porovnanie, odpor\u00fa\u010dan\u00fd pr\u00edjem cukru na cel\u00fd de\u0148 je 6 \u010dajov\u00fdch ly\u017ei\u010diek alebo menej.<\/p>\n
Preto\u017ee n\u00e1poj nie je pasterizovan\u00fd, je d\u00f4le\u017eit\u00e9 k\u00fapi\u0165 kombuchu od kvalitn\u00e9ho dod\u00e1vate\u013ea.<\/p>\n
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Matcha je pr\u00e1\u0161kov\u00fd \u010daj, ktor\u00fd sa vyr\u00e1ba z paren\u00fdch listov zelen\u00e9ho \u010daju, ktor\u00e9 sa mel\u00fa na pr\u00e1\u0161ok, z ktor\u00e9ho sa daj\u00fa pripravi\u0165 elegantn\u00e9 n\u00e1poje, pe\u010divo alebo kr\u00e9mov\u00e9 dezerty.<\/p>\n
Obsahuje epigalokatech\u00edn gal\u00e1t (EGCG), ktor\u00fd m\u00e1 siln\u00e9 protiz\u00e1palov\u00e9 a antioxida\u010dn\u00e9 \u00fa\u010dinky, ktor\u00e9 chr\u00e1nia bunky pred po\u0161koden\u00edm. Matcha m\u00f4\u017ee dokonca doda\u0165 v\u00e1\u0161mu mozgu dodato\u010dn\u00fa podporu. Niektor\u00e9 \u0161t\u00fadie v\u010faka jeho kofe\u00ednu a zl\u00fa\u010denine naz\u00fdvanej L-thean\u00edn sp\u00e1jaj\u00fa matchu so zlep\u0161en\u00fdm reak\u010dn\u00fdm \u010dasom, pam\u00e4\u0165ou a rozsahom pozornosti.<\/p>\n
U os\u00f4b citliv\u00fdch na kofe\u00edn m\u00f4\u017ee matcha sp\u00f4sobi\u0165 zv\u00fd\u0161en\u00fd srdcov\u00fd rytmus. Je to tie\u017e pr\u00edrodn\u00e9 diuretikum, ktor\u00e9 – u star\u0161\u00edch dospel\u00fdch – m\u00f4\u017ee zv\u00fd\u0161i\u0165 riziko dehydrat\u00e1cie.<\/p>\n
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Ovsen\u00e9 mlieko sa vyr\u00e1ba z celozrnn\u00e9ho ovsa zmie\u0161an\u00e9ho s vodou. M\u00e1 viac vl\u00e1kniny ako ak\u00fdko\u013evek mlie\u010dny v\u00fdrobok a je bez mlie\u010dnych v\u00fdrobkov. Na rozdiel od kravsk\u00e9ho mlieka je ovsen\u00e9 mlieko pre Zem udr\u017eate\u013enej\u0161ie, \u010do mlad\u00ed \u013eudia oce\u0148uj\u00fa tie\u017e. V najm\u00f3dnej\u0161\u00edch kaviar\u0148ach ho n\u00e1jdete ako alternat\u00edvu ku klasick\u00e9mu mlieku. Rovnako ako kravsk\u00e9, s\u00f3jov\u00e9 a mand\u013eov\u00e9 mlieko, je toto ovsen\u00e9 bohat\u00e9 na vitam\u00edn D a v\u00e1pnik, \u010do s\u00fa v\u0161etky d\u00f4le\u017eit\u00e9 \u017eiviny, ktor\u00e9 maj\u00fa star\u0161\u00ed dospel\u00ed sledova\u0165.<\/p>\n
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Aj estetika stravovania m\u00f4\u017ee by\u0165 pre mnoh\u00fdch d\u00f4le\u017eit\u00e1. Ur\u010dite ste si v\u0161imli, \u017ee ke\u010f sa p\u00ed\u0161e o zdravej strave, \u010dastokr\u00e1t s\u00fa pon\u00fakan\u00e9 fotky misiek s ovsom a r\u00f4znymi farebn\u00fdmi pr\u00edsadami, najm\u00e4 ovoc\u00edm. Ich zmes sa nech\u00e1 v noci v chladni\u010dke, ovos sa nas\u00fdti \u0161\u0165avami a r\u00e1no sa d\u00e1 zjes\u0165 bez ak\u00e9hoko\u013evek varenia.<\/p>\n
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Poke bowls nemaj\u00fa doslovn\u00fd slovensk\u00fd preklad, preto\u017ee \u201epoke\u201c je z havaj\u010diny a \u201ebowl\u201c z angli\u010dtiny. Poke znamen\u00e1 nie\u010do ako pl\u00e1tok, ukroji\u0165, bowl je miska. Jedn\u00e1 sa v podstate o misky so zdrav\u00fdmi surovinami, \u010dastokr\u00e1t surov\u00fdmi, typicky nakr\u00e1jan\u00fdmi na mal\u00e9 k\u00fasky a pl\u00e1tky. Podstatn\u00e9 je neprehna\u0165 mno\u017estvo surov\u00edn a nepou\u017e\u00edva\u0165 om\u00e1\u010dky bohat\u00e9 na cukry a ve\u013ea soli, z\u00e1kladom pritom m\u00e1 by\u0165 m\u00e4so z r\u00fdb (najm\u00e4 tuniaka a lososa) a ry\u017ea, ale pokojne sa d\u00e1 vytvori\u0165 aj vegetari\u00e1nsky variant s tofu.<\/p>\n
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Quinoa je celozrnn\u00e1 superpotravina, svete jej existuje viac ako sto druhov. Organizmu dod\u00e1va neprebern\u00e9 mno\u017estvo v\u00fd\u017eivn\u00fdch l\u00e1tok, ako s\u00fa vl\u00e1knina, \u017eelezo, v\u00e1pnik, hor\u010d\u00edk, zinok, drasl\u00edk, vitam\u00edny B, vitam\u00edn E \u010di esenci\u00e1lne mastn\u00e9 kyseliny. Je bez lepku a m\u00e1 vysok\u00fd obsah bielkov\u00edn v porovnan\u00ed s in\u00fdmi podobn\u00fdmi surovinami. Nie je ve\u013ea \u010fal\u0161\u00edch z\u0155n<\/em>, ktor\u00e9 by sa podobali jej \u013eahko priesvitn\u00e9mu vzh\u013eadu a nad\u00fdchanej chrumkavej text\u00fare.<\/p>\n V stogramovej porcii quinoi sa nach\u00e1dza asi 7 gramov vl\u00e1kniny a asi 368 kal\u00f3ri\u00ed.<\/p>\n <\/p>\n <\/p>\n <\/p>","protected":false},"excerpt":{"rendered":" \u00c1no, v zozname s\u00fa aj avok\u00e1dov\u00e9 toasty, neprekvapivo.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6781","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6781","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6781"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6781\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6781"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6781"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6781"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}