{"id":40107,"date":"2022-12-02T11:00:00","date_gmt":"2022-12-02T10:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=40107"},"modified":"2022-11-25T11:23:17","modified_gmt":"2022-11-25T10:23:17","slug":"3-slane-snidane-pro-cyklisty","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/3-slane-snidane-pro-cyklisty\/","title":{"rendered":"3 slan\u00e9 sn\u00eddan\u011b pro cyklisty"},"content":{"rendered":"\n<p>Pokud d\u00e1v\u00e1te p\u0159ednost slan\u00fdm sn\u00eddan\u00edm, ale nev\u00edte, co si ud\u011blat r\u00e1no p\u0159ed j\u00edzdou, a z\u00e1rove\u0148 u\u017e m\u00e1te po krk omelet a toast\u016f, zkuste br\u00e1t sn\u00eddani jako n\u011bjak\u00e9 jin\u00e9 j\u00eddlo dne, nap\u0159\u00edklad ob\u011bd \u010di ve\u010de\u0159i. Co je \u0161patn\u00e9ho na misce s kuskusem, ku\u0159etem\/tofu a trochou ovoce k sn\u00eddani? V\u017edy\u0165 takov\u00e9 j\u00eddlo je stejn\u011b v\u00fd\u017eivn\u00e9 a energeticky vydatn\u00e9 jako b\u011b\u017en\u00e1 porce ovesn\u00e9 ka\u0161e\u2026 Abychom v\u00e1m s takovou sn\u00eddan\u00ed trochu pomohli, p\u0159ipravili jsme pro v\u00e1s 3 r\u016fzn\u00e9 sn\u00eddan\u011b naslano pro cyklisty:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Kuskus s ku\u0159etem nebo tofu a ovocem<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"754\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-15.jpeg\" alt=\"\" class=\"wp-image-40047\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-15.jpeg 1200w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-15-640x402.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-15-768x483.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>Tento recept si m\u016f\u017ee ka\u017ed\u00fd p\u0159izp\u016fsobit sv\u00fdm chu\u0165ov\u00fdm bu\u0148k\u00e1m. My jsme se rozhodli ud\u011blat ho na vegansk\u00fd zp\u016fsob, nicm\u00e9n\u011b vy m\u016f\u017eete pou\u017e\u00edt nap\u0159\u00edklad ku\u0159e, va\u0159en\u00e9 vejce nebo s\u00fdr feta.\u00a0<\/p>\n\n\n\n<p><strong>Ingredience na 4 porce:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>250 g kuskusu<\/li>\n\n\n\n<li>200 g tofu<\/li>\n\n\n\n<li>200 g manga<\/li>\n\n\n\n<li>150 g jablek Granny Smith<\/li>\n\n\n\n<li>2-3 l\u017e\u00edce olivov\u00e9ho oleje a \u0161\u0165\u00e1vy z jednoho citronu.<\/li>\n\n\n\n<li>S\u016fl a ko\u0159en\u00ed k dochucen\u00ed. My jsme pou\u017eili mlet\u00fd pep\u0159 a \u010derstvou bazalku.<\/li>\n<\/ul>\n\n\n\n<p><strong>Postup p\u0159\u00edpravy:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kuskus p\u0159ipravte dle n\u00e1vodu na krabici, p\u0159esypte jej do velk\u00e9 m\u00edsy a dejte stranou.<\/li>\n\n\n\n<li>Tofu nakr\u00e1jejte na mal\u00e9 kosti\u010dky a orestujte na p\u00e1nvi se l\u017e\u00edc\u00ed olivov\u00e9ho oleje. Jakmile zhn\u011bdne, p\u0159endejte ho do m\u00edsy s kuskusem.<\/li>\n\n\n\n<li>Mango s jablky nakr\u00e1jejte na stejn\u011b velk\u00e9 kosti\u010dky jako p\u0159edt\u00edm tofu a p\u0159idejte v\u0161e ke kuskusu.&nbsp;<\/li>\n\n\n\n<li>P\u0159idejte \u0161\u0165\u00e1vu z citronu, s\u016fl, pep\u0159 a najemno nasekanou \u010derstvou bazalku. V\u0161e d\u016fkladn\u011b prom\u00edchejte.<\/li>\n\n\n\n<li>Takto p\u0159ipraven\u00fd pokrm m\u016f\u017eete j\u00edst je\u0161t\u011b tepl\u00fd, ale rovn\u011b\u017e je dobr\u00fd vychlazen\u00fd z lednice.<\/li>\n<\/ul>\n\n\n\n<p><strong>V\u00fd\u017eivov\u00e9 hodnoty<\/strong><\/p>\n\n\n\n<p>Ka\u017ed\u00e1 porce obsahuje zhruba 400 kalori\u00ed, 60 g sacharid\u016f, 13 g protein\u016f a 10 g tuku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Slan\u00e9 muffiny<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-16.jpeg\" alt=\"\" class=\"wp-image-40061\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-16.jpeg 1200w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-16-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-16-768x512.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>Tyto muffiny jsou pln\u00e9 protein\u016f, tak\u017ee je dobr\u00e9 zkombinovat je s n\u011bjak\u00fdmi sacharidy. Pokud byste cht\u011bli nap\u0159\u00edklad sn\u00eddani o 400-500 kalori\u00edch se zhruba 14-20 g protein\u016f, 12-15 g tuku a 40-50 g sacharid\u016f, budete pot\u0159ebovat 2 muffiny a 200 g va\u0159en\u00e9 r\u00fd\u017ee, brambor \u010di kuskusu.\u00a0<\/p>\n\n\n\n<p>Z\u00e1kladn\u00ed recept vysta\u010d\u00ed na 6 muffin\u016f a je opravdu snadn\u00fd, nebo\u0165 vy\u017eaduje pouze t\u0159i ingredience:<\/p>\n\n\n\n<ul class=\"nv-cv-m wp-block-list\">\n<li>6 velk\u00fdch vajec<\/li>\n\n\n\n<li>\u0160petku soli<\/li>\n\n\n\n<li>Trochu pep\u0159e<\/li>\n<\/ul>\n\n\n\n<p>V\u0161e po\u0159\u00e1dn\u011b sm\u00edchejte v m\u00edse a p\u0159idejte n\u011bjakou p\u0159\u00edsadu nav\u00edc (n\u00ed\u017ee m\u00e1te n\u011bkolik mo\u017enost\u00ed). K upe\u010den\u00ed muffin\u016f budete pot\u0159ebovat vymazanou formu, do kter\u00e9 sm\u011bs nalijete. Pot\u00e9 u\u017e ji jen sta\u010d\u00ed d\u00e1t do trouby na 180 \u00b0C a p\u00e9ct zhruba 20-25 minut.<\/p>\n\n\n\n<p>Pokud v\u00e1s nenapad\u00e1 nic, co si do muffin\u016f p\u0159idat, p\u0159ikl\u00e1d\u00e1me 3 mo\u017enosti pro inspiraci:<\/p>\n\n\n\n<p><strong>S\u00fdr a cuketa<\/strong>. 90 g s\u00fdra a 170 g cukety. Nastrouhejte nebo nakr\u00e1jejte s\u00fdr dle vlastn\u00edho v\u00fdb\u011bru a rovn\u011b\u017e nakr\u00e1jejte na mal\u00e9 kousky cuketu. P\u0159idejte roz\u0161lehan\u00e1 vaj\u00ed\u010dka a dejte p\u00e9ct.&nbsp;<\/p>\n\n\n\n<p><strong>Tofu a brokolice<\/strong>. 100 g tofu a 200 g brokolice. Nejprve dejte na 6-7 minut va\u0159it brokolici do mikrovlnn\u00e9 trouby p\u0159i v\u00fdkonu 800 W. Samoz\u0159ejm\u011b dbejte na to, aby n\u00e1doba, ve kter\u00e9 tam brokolici d\u00e1v\u00e1te, byla vhodn\u00e1 do mikrovlnn\u00e9 trouby. P\u0159idejte 3 l\u017e\u00edce vody a trochu oleje. P\u0159ikryjte m\u00edsu potravin\u00e1\u0159skou foli\u00ed nebo v\u00ed\u010dkem vhodn\u00fdm do mikrovlnky. Tofu pak samostatn\u011b orestujte na p\u00e1nvi s trochou oleje. Jakmile je brokolice s tofu p\u0159ipraven\u00e1, p\u0159idejte je ke sm\u011bsi z roz\u0161lehan\u00fdch vaj\u00ed\u010dek a dejte p\u00e9ct.&nbsp;<\/p>\n\n\n\n<p><strong>Tu\u0148\u00e1k s olivami.<\/strong> 1 konzerva tu\u0148\u00e1ka (185 g) a 50 g \u010dern\u00fdch oliv. Vylijte \u0161\u0165\u00e1vu\/olej z tu\u0148\u00e1ka a nakr\u00e1jejte olivy na mal\u00e9 kousky. Pot\u00e9 u\u017e jen ob\u011b p\u0159\u00edsady p\u0159endejte do m\u00edsy s vaje\u010dnou sm\u011bs\u00ed a dejte p\u00e9ct.<\/p>\n\n\n\n<p>P\u0159esto\u017ee si muffiny nejl\u00e9pe vychutn\u00e1te z klasick\u00e9 trouby, m\u016f\u017eete je rovn\u011b\u017e p\u0159ipravit i v mikrovlnn\u00e9 troub\u011b, a to za pomoci vymazan\u00e9ho hrn\u00ed\u010dku. Jak dlouho se budou d\u011blat, to z\u00e1le\u017e\u00ed na maxim\u00e1ln\u00edm v\u00fdkonu va\u0161\u00ed mikrovlnky. Za\u010dn\u011bte na dvou minut\u00e1ch, nechte muffin zhruba minutku odpo\u010dinout a pot\u00e9 pomoc\u00ed no\u017ee zkontrolujte, zda je \u0159\u00e1dn\u011b prope\u010den\u00fd. Pokud vyt\u00e1hnete n\u016f\u017e vlhk\u00fd, zapn\u011bte je\u0161t\u011b na minutu mikrovlnku a znovu zkontrolujte p\u00edchnut\u00edm no\u017ee. V p\u0159\u00edpad\u011b pot\u0159eby postup opakujte.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Pe\u010den\u00e9 brambory, restovan\u00e1 zelenina a vaj\u00ed\u010dka<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-17.jpeg\" alt=\"\" class=\"wp-image-40075\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-17.jpeg 1200w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-17-640x427.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/11\/image-17-768x512.jpeg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br>Tento recept lze p\u0159ipravit na r\u016fzn\u00e9 zp\u016fsoby, a to v z\u00e1vislosti na tom, zda hodl\u00e1te j\u00edst v\u00fdsledn\u00fd pokrm hned, nebo si jej chcete p\u0159ipravit s p\u0159edstihem. Brambory je mo\u017en\u00e9 up\u00e9ct v troub\u011b, ale tak\u00e9 je m\u016f\u017eete ud\u011blat v p\u00e1\u0159e a pot\u00e9 ogrilovat s trochou oleje. Vaj\u00ed\u010dka m\u016f\u017eete pou\u017e\u00edt va\u0159en\u00e1, s\u00e1zen\u00e1 nebo m\u00edchan\u00e1. N\u011bkter\u00e9 druhy zeleniny je lep\u0161\u00ed p\u0159ipravit v p\u00e1\u0159e nebo up\u00e9ct, pokud si chcete j\u00eddlo p\u0159ichystat s p\u0159edstihem. Pokud budete pokrm va\u0159it t\u011bsn\u011b p\u0159ed konzumac\u00ed, p\u0159ipravte jej na grilovac\u00ed p\u00e1nvi nebo pl\u00e1tu. Zde je recept na 4 porce:<\/p>\n\n\n\n<p><strong>Ingredience na 4 porce:<\/strong><\/p>\n\n\n\n<ul class=\"nv-cv-m wp-block-list\">\n<li>800 g brambor<\/li>\n\n\n\n<li>450 g zel\u00ed<\/li>\n\n\n\n<li>1 cibule<\/li>\n\n\n\n<li>4 vejce<\/li>\n\n\n\n<li>3-4 l\u017e\u00edce olivov\u00e9ho oleje<\/li>\n\n\n\n<li>S\u016fl, pep\u0159 a ko\u0159en\u00ed k dochucen\u00ed. S ko\u0159en\u00edm to moc nep\u0159eh\u00e1n\u011bjte, myslete na to, \u017ee hodinu a\u017e dv\u011b pot\u00e9 budete jezdit na kole.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Postup p\u0159\u00edpravy<\/strong>:<\/p>\n\n\n\n<ul class=\"nv-cv-d nv-cv-m wp-block-list\">\n<li>Pro m\u011bkk\u00fd \u017eloutek va\u0159te vaj\u00ed\u010dka 5-7 minut od chv\u00edle, kdy se za\u010dala va\u0159it voda. Chcete-li \u017eloutek tvrd\u00fd, va\u0159te je 10-12 minut. Pot\u00e9 je dejte stranou a nechte vychladnout.<\/li>\n\n\n\n<li>P\u0159edeh\u0159ejte troubu na 200 \u00b0C. O\u0161kr\u00e1bejte brambory a nakr\u00e1jejte je na st\u0159edn\u011b velk\u00e9 kousky. N\u00e1sledn\u011b je vlo\u017ete do m\u00edsy a p\u0159idejte dv\u011b l\u017e\u00edce oleje, s\u016fl, pep\u0159 a ko\u0159en\u00ed dle chuti. V\u0161e prom\u00edchejte a rozprost\u0159ete brambory na pe\u010d\u00edc\u00ed plech. Pe\u010dte je 15 minut, pot\u00e9 je prom\u00edchejte a dejte zp\u011bt do trouby na dal\u0161\u00edch 15 minut, p\u0159\u00edpadn\u011b ne\u017e budou dozlatova ope\u010den\u00e9.&nbsp;<\/li>\n\n\n\n<li>Zat\u00edmco jsou brambory v troub\u011b, nakr\u00e1jejte najemno cibuli a zel\u00ed na prou\u017eky. Dejte rozeh\u0159\u00e1t p\u00e1nev a p\u0159idejte do n\u00ed l\u017e\u00edci oleje. Pot\u00e9 p\u0159idejte cibuli s trochou soli a restujte zhruba 3-4 minuty. N\u00e1sledn\u011b p\u0159isypte zel\u00ed, ko\u0159en\u00ed a v\u0161e nechte prova\u0159it, dokud zel\u00ed nezm\u011bkne.&nbsp;<\/li>\n\n\n\n<li>Jakmile jsou brambory se zel\u00edm hotov\u00e9, m\u016f\u017eete p\u0159ipravit pokrm, a to sm\u00edch\u00e1n\u00edm jedn\u00e9 porce brambor s porc\u00ed zeleniny. Navrch m\u016f\u017eete p\u0159idat na kousky nakr\u00e1jen\u00e9 va\u0159en\u00e9 vejce.<\/li>\n\n\n\n<li>Rovn\u011b\u017e je mo\u017en\u00e9 nechat v\u0161e vychladnout a n\u00e1sledn\u011b uchov\u00e1vat v lednici (maxim\u00e1ln\u011b 4-5 dn\u00ed).&nbsp;<\/li>\n\n\n\n<li>Pokrm m\u016f\u017eete p\u0159el\u00edt trochou raj\u010datov\u00e9 om\u00e1\u010dky \u010di olivov\u00e9ho oleje.<\/li>\n<\/ul>\n\n\n\n<p><strong>V\u00fd\u017eivov\u00e9 hodnoty<\/strong><\/p>\n\n\n\n<p>Ka\u017ed\u00e1 porce m\u00e1 zhruba 406 kalori\u00ed, 50 g sacharid\u016f, 12 g protein\u016f a 19 g tuku. Chcete-li v\u00edce protein\u016f, m\u016f\u017eete p\u0159idat dal\u0161\u00ed vejce. V p\u0159\u00edpad\u011b, \u017ee byste r\u00e1di v\u00edce sacharid\u016f, p\u0159idejte brambory.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pokud d\u00e1v\u00e1te p\u0159ednost slan\u00fdm sn\u00eddan\u00edm, ale nev\u00edte, co si ud\u011blat r\u00e1no p\u0159ed j\u00edzdou, a z\u00e1rove\u0148 u\u017e m\u00e1te po krk omelet a toast\u016f, zkuste br\u00e1t sn\u00eddani jako n\u011bjak\u00e9 jin\u00e9 j\u00eddlo dne, nap\u0159\u00edklad ob\u011bd \u010di ve\u010de\u0159i. Co je \u0161patn\u00e9ho na misce s kuskusem, ku\u0159etem\/tofu a trochou ovoce k sn\u00eddani? V\u017edy\u0165 takov\u00e9 j\u00eddlo je stejn\u011b v\u00fd\u017eivn\u00e9 a energeticky&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/3-slane-snidane-pro-cyklisty\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">3 slan\u00e9 sn\u00eddan\u011b pro cyklisty<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":40090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"[\"thumbnail\",\"title\",\"meta\",\"content\",\"tags\",\"comments\"]","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[392,453],"tags":[],"class_list":["post-40107","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-cyklistika","category-jizda-na-kole-a-vyziva"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/40107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=40107"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/40107\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/40090"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=40107"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=40107"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=40107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}