{"id":8248,"date":"2023-04-01T00:00:00","date_gmt":"2023-03-31T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/tipy-pre-zdravy-zlcnik\/"},"modified":"2023-04-01T00:00:00","modified_gmt":"2023-03-31T23:00:00","slug":"tipy-pre-zdravy-zlcnik","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/tipy-pre-zdravy-zlcnik\/","title":{"rendered":"\u00a0Tipy pre zdrav\u00fd \u017el\u010dn\u00edk"},"content":{"rendered":"<p>\u017dl\u010dn\u00edk je mal\u00fd org\u00e1n hru\u0161kovit\u00e9ho tvaru, ktor\u00fd sa <strong>nach\u00e1dza tesne pod pe\u010de\u0148ou.<\/strong><\/p>\n<p>Zhroma\u017e\u010fuje a uklad\u00e1 \u017el\u010d z pe\u010dene. Probl\u00e9my, ktor\u00e9 m\u00f4\u017eu postihn\u00fa\u0165 \u017el\u010dn\u00edk s\u00fa napr\u00edklad \u017el\u010dn\u00edkov\u00e9 kamene, rakovina a r\u00f4zne probl\u00e9my s tr\u00e1ven\u00edm.<\/p>\n<p><strong>\u013dudia, ktor\u00ed dodr\u017eiavaj\u00fa zdrav\u00fa v\u00fd\u017eivu, maj\u00fa ni\u017e\u0161ie riziko<\/strong> ochorenia \u017el\u010dn\u00edka.<\/p>\n<p>Vedie\u0165, ak\u00e9<strong> potraviny si vybra\u0165 a ktor\u00fdm sa vyhn\u00fa\u0165, je z\u00e1klad pre problematick\u00fd \u017el\u010dn\u00edk a z\u00e1rove\u0148 dobr\u00e1 prevencia<\/strong> do bud\u00facna.<\/p>\n<p>Neexistuje \u017eiadna \u0161pecifick\u00e1 strava pre zdrav\u00fd \u017el\u010dn\u00edk, ale <strong>dodr\u017eiavanie niektor\u00fdch pravidiel m\u00f4\u017ee pom\u00f4c\u0165 udr\u017ea\u0165 \u017el\u010dn\u00edk zdrav\u00fd a v dobrej kond\u00edci\u00ed.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Vhodn\u00e9 potraviny<\/h3>\n<p><strong>Rastlinn\u00e1 strava je dobr\u00fd odrazov\u00fd most\u00edk<\/strong> ako si udr\u017ea\u0165 \u017el\u010dn\u00edk zdrav\u00fd.<\/p>\n<p><strong>Ide\u00e1lna strava:<\/strong> Vysok\u00fd pr\u00edjem <strong>\u010derstv\u00e9ho ovocia a zeleniny, ovocn\u00fdch \u0161tiav, n\u00edzkotu\u010dn\u00fdch mlie\u010dnych v\u00fdrobkov<\/strong>, celozrnn\u00fdch v\u00fdrobkov, orechov a strukov\u00edn.<\/p>\n<p><strong>Nezdrav\u00e1 strava:<\/strong> Vysok\u00fd pr\u00edjem<strong> spracovan\u00e9ho m\u00e4sa, ochuten\u00fdch n\u00e1pojov, rafinovan\u00fdch obiln\u00edn, \u010derven\u00e9ho m\u00e4sa<\/strong>, mlie\u010dnych v\u00fdrobkov s vysok\u00fdm obsahom tuku, cukru, \u010daju, pe\u010den\u00fdch zemiakov, pochut\u00edn, vajec, soli, nakladan\u00fdch potrav\u00edn a kyslej kapusty.<\/p>\n<p>Tu je nieko\u013eko tipov na potraviny, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165 udr\u017ea\u0165 \u017el\u010dn\u00edk zdrav\u00fd.<\/p>\n<p>&nbsp;<\/p>\n Antioxidanty s\u00fa \u017eiviny, ktor\u00e9 pom\u00e1haj\u00fa zbavi\u0165 telo toxick\u00fdch molek\u00fal zn\u00e1mych ako vo\u013en\u00e9 radik\u00e1ly.\n<h3><\/h3>\n<h3>Potraviny rastlinn\u00e9ho p\u00f4vodu<\/h3>\n<p>Zdrav\u00e1 strava poskytuje mno\u017estvo potrebn\u00fdch \u017eiv\u00edn. Strava, ktor\u00e1 zah\u0155\u0148a cel\u00fd rad rastlinn\u00fdch potrav\u00edn, m\u00f4\u017ee poskytn\u00fa\u0165 \u017eiviny, ktor\u00e9 telo potrebuje, aby zostalo zdrav\u00e9.<\/p>\n<p>Rastlinn\u00e9 potraviny s\u00fa dobr\u00fdm a overen\u00fdm<strong> zdrojom vitam\u00ednov, miner\u00e1lov a antioxidantov.<\/strong><\/p>\n<p>Tie m\u00f4\u017eu pom\u00f4c\u0165 predch\u00e1dza\u0165 ochoreniu \u017el\u010dn\u00edka.<\/p>\n<p>Antioxidanty s\u00fa \u017eiviny, ktor\u00e9 <strong>pom\u00e1haj\u00fa zbavi\u0165 telo toxick\u00fdch molek\u00fal<\/strong> zn\u00e1mych ako vo\u013en\u00e9 radik\u00e1ly.<\/p>\n<p><strong>Vo\u013en\u00e9 radik\u00e1ly vznikaj\u00fa v tele v d\u00f4sledku prirodzen\u00fdch procesov<\/strong> a stresu.<\/p>\n<p>Ich <strong>hromadenie m\u00f4\u017ee vies\u0165 k oxida\u010dn\u00e9mu stresu.<\/strong><\/p>\n<p>To m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>po\u0161kodenie buniek, \u010do m\u00f4\u017ee vies\u0165 k r\u00f4znym chorob\u00e1m vr\u00e1tane rakoviny.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Prote\u00edn<\/h3>\n<p>Prote\u00edn je <strong>nevyhnutn\u00fd pre obnovu a rast telesn\u00fdch tkan\u00edv. <\/strong><\/p>\n<p><strong>\u010cerven\u00e9 m\u00e4so a mlie\u010dne v\u00fdrobky s\u00fa dobr\u00fdm zdrojom bielkov\u00edn, ale m\u00f4\u017eu ma\u0165 aj vysok\u00fd obsah tuku<\/strong> a vysok\u00fd pr\u00edjem tukov m\u00f4\u017ee za\u0165a\u017eova\u0165 \u017el\u010dn\u00edk.<\/p>\n<p>Vhodnou mo\u017enos\u0165ou s\u00fa<strong> n\u00edzkotu\u010dn\u00e9 bielkovinov\u00e9 jedl\u00e1<\/strong>, napr\u00edklad:<\/p>\n<ul>\n<li><strong>hydina<\/strong><\/li>\n<li><strong>ryby<\/strong><\/li>\n<li><strong>mlie\u010dne v\u00fdrobky s nulov\u00fdm\/n\u00edzkym obsahom tuku<\/strong><\/li>\n<li><strong>orechy a semienka<\/strong><\/li>\n<li><strong>s\u00f3ja a s\u00f3jov\u00e9 v\u00fdrobky<\/strong><\/li>\n<li><strong>strukoviny, ako fazu\u013ea a \u0161o\u0161ovica<\/strong><\/li>\n<li><strong>mlie\u010dne alternat\u00edvy, ako napr. s\u00f3jov\u00e9 mlieko<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Vl\u00e1knina<\/h3>\n<p>Vl\u00e1knina podporuje zdravie tr\u00e1viaceho traktu a m\u00f4\u017ee poskytn\u00fa\u0165 ochranu pred probl\u00e9mami so \u017el\u010dn\u00edkom <strong>zlep\u0161en\u00edm pohybu potravy cez \u010drev\u00e1, a zn\u00ed\u017een\u00edm produkcie sekund\u00e1rnych \u017el\u010dov\u00fdch kysel\u00edn.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Between <strong>zdroje vl\u00e1kniny<\/strong> patria:<\/p>\n<ul>\n<li><strong>ovocie<\/strong><\/li>\n<li><strong>zeleniny<\/strong><\/li>\n<li><strong>strukoviny<\/strong><\/li>\n<li><strong>orechy a semienka<\/strong><\/li>\n<li><strong>cel\u00e9 zrnie\u010dka<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n Kladie d\u00f4raz na konzum\u00e1ciu ve\u013ek\u00e9ho mno\u017estva \u010derstv\u00e9ho ovocia a zeleniny, a obmedzenie pridan\u00fdch cukrov.\n<h3><\/h3>\n<h3>TIP: Stredomorsk\u00e1 strava<\/h3>\n<p>Vysk\u00fa\u0161ajte stredomorsk\u00fa stravu &#8211; je <strong>spojen\u00e1 so zn\u00ed\u017een\u00fdm rizikom \u017el\u010dov\u00fdch kame\u0148ov.<\/strong><\/p>\n<p>Obmedzuje spracovan\u00e9 potraviny a rafinovan\u00e9 obilniny.<\/p>\n<p>Kladie d\u00f4raz na<strong> konzum\u00e1ciu ve\u013ek\u00e9ho mno\u017estva \u010derstv\u00e9ho ovocia a zeleniny, a obmedzenie pridan\u00fdch cukrov.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Pravideln\u00e9 jedenie<\/h3>\n<p>Jedzte pod\u013ea <strong>pravideln\u00e9ho rozvrhu a vyh\u00fdbajte sa dlh\u00fdm prest\u00e1vkam medzi jedlami.<\/strong><\/p>\n<p>M\u00f4\u017eete tie\u017e sk\u00fasi\u0165 jes\u0165 <strong>\u010dastej\u0161ie a po men\u0161\u00edch porci\u00e1ch. <\/strong><\/p>\n<p>V\u00e1\u0161 \u017el\u010dn\u00edk uvo\u013e\u0148uje \u017el\u010d zaka\u017ed\u00fdm, ke\u010f jete.<\/p>\n<p>Ke\u010f <strong>vynech\u00e1te jedlo, tieto \u017el\u010dov\u00e9 \u0161\u0165avy sa hromadia. <\/strong><\/p>\n<p>To zvy\u0161uje hladinu cholesterolu vo va\u0161om \u017el\u010dn\u00edku a v priebehu \u010dasu m\u00f4\u017eu voskovit\u00e9 tuky stvrdn\u00fa\u0165 na \u017el\u010dov\u00e9 kamene.<\/p>\n<p>Niektor\u00e9<strong> \u017el\u010dov\u00e9 kyseliny m\u00f4\u017eu tie\u017e zv\u00fd\u0161i\u0165 pravdepodobnos\u0165, \u017ee dostanete rakovinu \u017el\u010dn\u00edka. <\/strong><\/p>\n<p>Je teda <strong>ve\u013emi d\u00f4le\u017eit\u00e9 aby ste si vyhradili \u010das na pravideln\u00fd pr\u00edjem jedla.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Ak pijete alkohol, pite s mierou<\/h3>\n<p>Pre t\u00fdch, ktor\u00ed konzumuj\u00fa alkohol, mo\u017eno budete radi, \u017ee <strong>pravideln\u00fd, mierny pr\u00edjem mal\u00e9ho mno\u017estva alkoholu m\u00f4\u017ee by\u0165 spojen\u00fd s lep\u0161\u00edm zdrav\u00edm \u017el\u010dn\u00edka.<\/strong><\/p>\n<p>No z\u00e1rove\u0148 nezab\u00fadajte, \u017ee<strong> dlhodob\u00e9 a objemn\u00e9 u\u017e\u00edvanie alkoholu je spojen\u00e9 s vy\u0161\u0161\u00edm rizikom probl\u00e9mov so \u017el\u010dn\u00edkom.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Dbajte o svoju l\u00edniu<\/h3>\n<p>Nadv\u00e1ha alebo obezita zvy\u0161uje va\u0161e \u0161ance na tvorbu \u017el\u010dov\u00fdch kame\u0148ov a in\u00fdch pridru\u017een\u00fdch neduhov.<\/p>\n<p><strong>Obezita sp\u00f4sobuje, \u017ee m\u00e1te a\u017e trikr\u00e1t vy\u0161\u0161iu pravdepodobnos\u0165 ochorenia \u017el\u010dov\u00fdch kame\u0148ov! <\/strong><\/p>\n<p>Je to preto, \u017ee kil\u00e1 navy\u0161e m\u00f4\u017eu zv\u00e4\u010d\u0161i\u0165 v\u00e1\u0161 \u017el\u010dn\u00edk, ktor\u00fd potom nefunguje tak dobre a zvy\u0161uje sa hladina cholesterolu.<\/p>\n<p><strong>To plat\u00ed najm\u00e4 vtedy, ak nos\u00edte nadbyto\u010dn\u00fa v\u00e1hu okolo p\u00e1sa<\/strong> a nie v bokoch a stehn\u00e1ch.<\/p>\n<h3><\/h3>\n<h3>Obmedzte vypr\u00e1\u017ean\u00e9 jedl\u00e1<\/h3>\n<p>V\u00e1\u0161 \u017el\u010dn\u00edk mus\u00ed <strong>viac pracova\u0165, aby pomohol str\u00e1vi\u0165 tu\u010dn\u00e9 jedl\u00e1. <\/strong><\/p>\n<p>Vypr\u00e1\u017ean\u00e9 jedl\u00e1 maj\u00fa \u010dasto vysok\u00fd obsah nas\u00fdten\u00fdch tukov, \u010do<strong> zvy\u0161uje hladinu cholesterolu v krvi. <\/strong><\/p>\n<p>Ve\u013ea mastn\u00e9ho jedla teda m\u00f4\u017ee vies\u0165 k \u017el\u010dov\u00fdm kame\u0148om a okrem toho m\u00e1 tak\u00e9to jedlo vysok\u00fd obsah kal\u00f3ri\u00ed, \u010do m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee budete st\u00fapa\u0165 na v\u00e1he.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u017dl\u010dn\u00edk je mal\u00fd org\u00e1n hru\u0161kovit\u00e9ho tvaru, ktor\u00fd sa nach\u00e1dza tesne pod pe\u010de\u0148ou. Zhroma\u017e\u010fuje a uklad\u00e1 \u017el\u010d z pe\u010dene. Probl\u00e9my, ktor\u00e9 m\u00f4\u017eu postihn\u00fa\u0165 \u017el\u010dn\u00edk s\u00fa napr\u00edklad<\/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-8248","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8248","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=8248"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8248\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}