{"id":8795,"date":"2024-06-09T00:00:00","date_gmt":"2024-06-08T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/10-sposobov-ako-sa-efektivne-odvodnit-a-schudnut\/"},"modified":"2024-06-09T00:00:00","modified_gmt":"2024-06-08T23:00:00","slug":"10-sposobov-ako-sa-efektivne-odvodnit-a-schudnut","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/10-sposobov-ako-sa-efektivne-odvodnit-a-schudnut\/","title":{"rendered":"10 sp\u00f4sobov ako sa efekt\u00edvne odvodni\u0165 a schudn\u00fa\u0165"},"content":{"rendered":"<p><strong>\u013dudsk\u00e9 telo obsahuje pribli\u017ene 60 % vody, ktor\u00e1 hr\u00e1 k\u013e\u00fa\u010dov\u00fa \u00falohu<\/strong> vo v\u0161etk\u00fdch aspektoch \u017eivota.<\/p>\n<p>Kedy je <strong>t\u00e1to hladina vody v tele v norme a kedy ide o zadr\u017eiavanie<\/strong>, ktor\u00e9 je u\u017e za hranou a sp\u00f4sobuje nepr\u00edjemnosti?<\/p>\n<p>Poc\u00edtite to ve\u013emi jednoducho, okrem <strong>priberania na v\u00e1he patr\u00ed k naj\u010dastej\u0161\u00edm syndr\u00f3mom aj nad\u00favanie, opuchy na \u010dlenkoch<\/strong> a \u010fal\u0161\u00edch \u010dastiach n\u00f4h.<\/p>\n<p>&nbsp;<\/p>\n<h3>Tipy ako sa prebyto\u010dnej vody zbavi\u0165<\/h3>\n<h3>1. Pite viac vody<\/h3>\n<p>Mo\u017eno si mysl\u00edte, \u017ee ak telu<strong> dod\u00e1te viac vody, situ\u00e1ciu to iba zhor\u0161\u00ed<\/strong>. Opak je v\u0161ak pravdou.<\/p>\n<p>Va\u0161e telo toti\u017e <strong>zadr\u017eiava v\u0161etku vodu, ktor\u00fa m\u00e1, ak je dehydrovan\u00e9.<\/strong> Uistite sa, \u017ee pijete dostatok vody, najm\u00e4 ak jete slan\u00e9 alebo sladk\u00e9 jedl\u00e1.<\/p>\n<p>Pom\u00f4\u017ee<strong> obmedzi\u0165 \u010daj, k\u00e1vu a alkohol<\/strong>, ktor\u00e9 v\u00e1s m\u00f4\u017eu dehydratova\u0165.<\/p>\n<p><strong>Brusnicov\u00e1 \u0161\u0165ava<\/strong> m\u00e1 naopak mierny diuretick\u00fd \u00fa\u010dinok a m\u00f4\u017ee <strong>pom\u00f4c\u0165 vyplavi\u0165 prebyto\u010dn\u00fa vodu.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>2. Jedzte potraviny vhodn\u00e9 na hydrat\u00e1ciu<\/h3>\n<p>V\u00fdber t\u00fdch spr\u00e1vnych potrav\u00edn je <strong>k\u013e\u00fa\u010dov\u00fd a z\u00e1rove\u0148 bezpe\u010dn\u00fd a zdrav\u00fd sp\u00f4sob, ako sa zbavi\u0165 prebyto\u010dnej vody a hmotnosti.<\/strong><\/p>\n<p>Tieto potraviny zah\u0155\u0148aj\u00fa ovocie a zeleninu ako:<\/p>\n<ul>\n<li><strong><em>Mel\u00f3n<\/em><\/strong><\/li>\n<li><strong><em>Karfiol<\/em><\/strong><\/li>\n<li><strong><em>Uhorka<\/em><\/strong><\/li>\n<li><strong><em>Grapefruit<\/em><\/strong><\/li>\n<li><strong><em>Pomaran\u010de<\/em><\/strong><\/li>\n<li><strong><em>Broskyne<\/em><\/strong><\/li>\n<li><strong><em>Jahody<\/em><\/strong><\/li>\n<li><strong><em>\u010cerven\u00fd mel\u00f3n<\/em><\/strong><\/li>\n<li><strong><em>Cuketa<\/em><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>3. Pravidelne cvi\u010dte<\/h3>\n<p>Fyzick\u00e1 aktivita je <strong>k\u013e\u00fa\u010dom k &#8222;chudnutiu vody&#8220;. <\/strong><\/p>\n<p>Nielen\u017ee sa pri nej <strong>pot\u00edte,\u00a0ale budete sa musie\u0165 aj rehydratova\u0165.<\/strong><\/p>\n<p>Pohyb tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 <strong>zn\u00ed\u017ei\u0165 nad\u00favanie a opuchy.<\/strong><\/p>\n<p>Po cvi\u010den\u00ed si doprajte<strong> saunu, ktor\u00e1 pom\u00e1ha zv\u00fd\u0161i\u0165 stratu potu a vody.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>4. Zlep\u0161ite svoj sp\u00e1nok<\/h3>\n<p>Kvalitn\u00fd sp\u00e1nok je vo v\u0161eobecnosti <strong>nevyhnutn\u00fd pre celkov\u00e9 zdravie. <\/strong><\/p>\n<p>V\u0161eobecne je odpor\u00fa\u010dan\u00e9, aby dospel\u00ed \u013eudia <strong>spali sedem a\u017e dev\u00e4\u0165 hod\u00edn za noc.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>5. Obmedzte slan\u00e9 a sladk\u00e9 jedl\u00e1<\/h3>\n<p>Slan\u00e9 a sladk\u00e9 jedl\u00e1 sp\u00f4sobuj\u00fa, \u017ee <strong>va\u0161e telo zadr\u017eiava viac vody ako zvy\u010dajne. <\/strong><\/p>\n<p>Sk\u00faste obmedzi\u0165 potraviny s <strong>vysok\u00fdm obsahom sod\u00edka, ako je slanina, su\u0161ienky, \u0161i\u0161ky alebo \u0161unka. <\/strong><\/p>\n<p>So\u013e, konzerva\u010dn\u00e1 l\u00e1tka v mnoh\u00fdch spracovan\u00fdch a re\u0161taura\u010dn\u00fdch potravin\u00e1ch, tvor\u00ed zhruba 70 % v\u00e1\u0161ho pr\u00edjmu sod\u00edka.<\/p>\n<p>\u010eal\u0161\u00edm <strong>rizikom je pr\u00e1ve cukor.<\/strong><\/p>\n<p><strong>Nahra\u010fte sladk\u00e9 n\u00e1poje vodou s citr\u00f3nom<\/strong>, bylinkami \u010di k\u00faskami ovocia.<\/p>\n<p><strong>Sna\u017ete sa \u010do najviac vari\u0165 a vyh\u00fdba\u0165 sa re\u0161taur\u00e1ci\u00e1m<\/strong>, budete tak ma\u0165 pod kontrolou obsah svojho taniera.<\/p>\n<p>Pri varen\u00ed sa sna\u017ete jedlo<strong> vari\u0165 z \u010derstv\u00fdch surov\u00edn a vyh\u00fdbajte sa konzervovan\u00fdm, \u010di balen\u00fdm potravin\u00e1m.<\/strong><\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3>6. Zn\u00ed\u017ete pr\u00edjem sacharidov<\/h3>\n<p>Va\u0161e telo uklad\u00e1 prebyto\u010dn\u00e9 sacharidy, ktor\u00e9 nevyu\u017eije okam\u017eite, vo<strong> forme glykog\u00e9nu, ktor\u00fd obsahuje tri gramy vody. <\/strong><\/p>\n<p>Sk\u00faste<strong> vymeni\u0165 chlieb a cestoviny za m\u00e4so<\/strong>, zeleninu, ryby alebo hydinu, aby ste zn\u00ed\u017eili pr\u00edjem sacharidov.<\/p>\n<p>&nbsp;<\/p>\n<h3>7. Zv\u00fd\u0161te pr\u00edjem drasl\u00edka<\/h3>\n<p>Drasl\u00edk je d\u00f4le\u017eit\u00fd elektrolyt, ktor\u00fd sa <strong>podie\u013ea na regul\u00e1cii rovnov\u00e1hy tekut\u00edn. <\/strong><\/p>\n<p>Pom\u00e1ha p\u00f4sobi\u0165<strong> proti \u00fa\u010dinkom sod\u00edka zv\u00fd\u0161en\u00edm vylu\u010dovania a tvorby mo\u010du. <\/strong><\/p>\n<p>To pom\u00e1ha zabr\u00e1ni\u0165 zadr\u017eiavaniu vody a hromadeniu tekut\u00edn.<\/p>\n<p>Medzi potraviny bohat\u00e9 na drasl\u00edk patria:<\/p>\n<ul>\n<li><strong><em>zemiaky<\/em><\/strong><\/li>\n<li><strong><em>marhule<\/em><\/strong><\/li>\n<li><strong><em>\u0161pen\u00e1t<\/em><\/strong><\/li>\n<li><strong><em>paradajky<\/em><\/strong><\/li>\n<li><strong><em>\u0161o\u0161ovica<\/em><\/strong><\/li>\n<li><strong><em>hydina<\/em><\/strong><\/li>\n<li><strong><em>morsk\u00e9 plody<\/em><\/strong><\/li>\n<li><strong><em>mlie\u010dne v\u00fdrobky<\/em><\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>8. Zn\u00ed\u017ete \u00farove\u0148 stresu<\/h3>\n<p><strong>Nadbytok kortizolu<\/strong>, stresov\u00e9ho horm\u00f3nu, m\u00f4\u017ee <strong>zv\u00fd\u0161i\u0165 hmotnos\u0165 vody v tele.<\/strong><\/p>\n<p>Hladiny kortizolu priamo koreluj\u00fa s hladinami antidiuretick\u00e9ho horm\u00f3nu (ADH).<\/p>\n<p><strong>ADH komunikuje s va\u0161imi obli\u010dkami a kontroluje mno\u017estvo vody vo va\u0161om tele.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>9. Dopl\u0148te elektrolyty<\/h3>\n<p>Elektrolyty, ako je<strong> hor\u010d\u00edk a spomenut\u00fd drasl\u00edk, pom\u00e1haj\u00fa regulova\u0165 mno\u017estvo vody,<\/strong> ktor\u00e9 va\u0161e telo uklad\u00e1.<\/p>\n<p>V d\u00f4sledku toho m\u00f4\u017eete pribra\u0165 na v\u00e1he vody, ak s\u00fa hladiny elektrolytov v nerovnov\u00e1he.<\/p>\n<p><strong>Voda neobsahuje elektrolyty, preto siahnite po doplnkoch v\u00fd\u017eivy<\/strong> alebo \u0161portov\u00fdch n\u00e1pojoch, aby ste ich doplnili.<\/p>\n<p>&nbsp;<\/p>\n<h3>10. Vysk\u00fa\u0161ajte doplnky z p\u00fapavy<\/h3>\n<p>P\u00fapava, tie\u017e zn\u00e1ma ako Taraxacum officinale, je <strong>bylina pou\u017e\u00edvan\u00e1 v alternat\u00edvnej medic\u00edne na pomoc pri lie\u010dbe zadr\u017eiavania vody. <\/strong><\/p>\n<p>Niektor\u00ed kulturisti ju pou\u017e\u00edvaj\u00fa na zbavenie sa vody na <strong>estetick\u00e9 \u00fa\u010dely alebo na splnenie hmotnostnej kateg\u00f3rie.<\/strong><\/p>\n<p>M\u00f4\u017eete vysk\u00fa\u0161a\u0165 <strong>doplnky z p\u00fapavy no pokojne vysk\u00fa\u0161ajte aj \u010daje<\/strong>, ktor\u00e9 si m\u00f4\u017eete pripravi\u0165 z vami natrhan\u00fdch \u010dasti p\u00fapavy.<\/p>\n<p>P\u00fapava ma t\u00fa v\u00fdhodu, \u017ee <strong>kvitne dlh\u00fd \u010das a jej kvety s\u00fa ve\u013emi vhodn\u00e9 na dosiahnutie t\u00fdchto, aj \u010fal\u0161\u00edch zdravotn\u00fdch benefitov.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>\u013dudsk\u00e9 telo obsahuje pribli\u017ene 60 % vody, ktor\u00e1 hr\u00e1 k\u013e\u00fa\u010dov\u00fa \u00falohu vo v\u0161etk\u00fdch aspektoch \u017eivota. Kedy je t\u00e1to hladina vody v tele v norme a<\/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-8795","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8795","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=8795"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8795\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}