{"id":42015,"date":"2023-02-17T11:00:00","date_gmt":"2023-02-17T10:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=42015"},"modified":"2023-02-16T16:23:46","modified_gmt":"2023-02-16T15:23:46","slug":"levna-sportovni-vyziva","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/levna-sportovni-vyziva\/","title":{"rendered":"Levn\u00e1 sportovn\u00ed v\u00fd\u017eiva"},"content":{"rendered":"\n

J\u00edst zdrav\u011b a p\u0159itom levn\u011b nen\u00ed nemo\u017en\u00e9. Tato studie z USA z roku 2019<\/a> to ostatn\u011b potvrzuje. Probl\u00e9m je, \u017ee ceny v posledn\u00ed dob\u011b vylet\u011bly vzh\u016fru, zat\u00edmco platy z\u016fstaly stejn\u00e9. Mnoho z n\u00e1s si tak mus\u00ed ur\u010dit priority a za\u010d\u00edt m\u00e9n\u011b utr\u00e1cet. Mezi priority by rozhodn\u011b m\u011blo pat\u0159it j\u00eddlo, co\u017e plat\u00ed zejm\u00e9na pro sportovce, a to bez ohledu na jejich \u00farove\u0148. V\u011bzte, \u017ee nen\u00ed pot\u0159eba kupovat dopl\u0148ky stravy \u010di r\u016fzn\u00e9 superpotraviny. Beztak na\u0161e t\u011blo nepot\u0159ebuje tolik protein\u016f<\/a>, vitam\u00edn\u016f ani miner\u00e1l\u016f. Kolem n\u00e1s panuje spousta m\u00fdt\u016f<\/a> a n\u00e1\u0161 \u010das je omezen\u00fd.\u00a0<\/p>\n\n\n\n

Abychom u\u0161et\u0159ili co nejv\u00edce drahocenn\u00e9ho \u010dasu, m\u016f\u017eeme zm\u011bnit na\u0161e n\u00e1vyky a osvojit si strategie, kter\u00e9 n\u00e1m pomohou dodr\u017eovat zdrav\u00fd j\u00eddeln\u00ed\u010dek, ani\u017e bychom za n\u011bj dali majlant. Je\u0161t\u011b ne\u017e za\u010dneme, berte pros\u00edm na v\u011bdom\u00ed, \u017ee n\u011bkter\u00e1 z n\u00e1sleduj\u00edc\u00edch doporu\u010den\u00ed spolu navz\u00e1jem \u00fazce souvis\u00ed. Nem\u00e1 cenu kupovat zdrav\u00e9 a levn\u00e9 v\u00fdrobky, jestli\u017ee je \u0161patn\u011b skladujeme \u010di nespr\u00e1vn\u011b p\u0159ipravujeme, zvl\u00e1\u0161\u0165 pokud nakonec skon\u010d\u00ed v ko\u0161i. Spo\u010d\u00edtejte si, kolik m\u00e1te voln\u00e9ho \u010dasu, a ur\u010dete si priority. Pakli\u017ee mezi n\u011b pat\u0159\u00ed zdrav\u00ed a sport, n\u00e1sleduj\u00edc\u00ed tipy jsou p\u0159esn\u011b pro v\u00e1s:<\/p>\n\n\n\n

Pl\u00e1nujte si j\u00eddla dop\u0159edu, abyste v\u011bd\u011bli, co nakoupit<\/strong><\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

V\u00fd\u017eiva a tr\u00e9nink jdou ruku v ruce. M\u00e1te-li tedy tr\u00e9ninkov\u00fd pl\u00e1n, je naprosto logick\u00e9, \u017ee si sestav\u00edte i ten v\u00fd\u017eivov\u00fd. Jde o soubor potravin, z nich\u017e budete p\u0159ipravovat sv\u00e1 j\u00eddla, tud\u00ed\u017e je pot\u0159eba napsat si seznam v\u00fdrobk\u016f (v\u010detn\u011b mno\u017estv\u00ed), abyste mohli jednou za t\u00fdden vyrazit na n\u00e1kup. T\u00edmto zp\u016fsobem u\u0161et\u0159\u00edte nejen \u010das, ale i pen\u00edze za dopravu. <\/p>\n\n\n\n

Nejsme osobn\u00ed tren\u00e9\u0159i ani v\u00fd\u017eivov\u00ed poradci, tak\u017ee bychom se m\u011bli \u0159\u00eddit jejich radami. Na z\u00e1klad\u011b jejich slov i na\u0161\u00ed osobn\u00ed zku\u0161enosti jsme v\u00e1m ji\u017e p\u0159edlo\u017eili 20 tip\u016f na sn\u00eddan\u011b, pro kter\u00e9 pot\u0159ebujete pouze 3 ingredience (\u010d\u00e1st 1<\/a> a 2<\/a>), d\u00e1le tu m\u00e1me \u010dl\u00e1nek o tom, jak dodat t\u011blu energii pro tr\u00e9nink v r\u016fznou denn\u00ed dobu<\/a>, ale tak\u00e9 co a jak\u00e9 mno\u017estv\u00ed j\u00edst v z\u00e1vislosti na d\u00e9lce a intenzit\u011b tr\u00e9ninku<\/a>. Nejde sice o profesion\u00e1ln\u00ed radu, ale pro za\u010d\u00e1tek je v\u00edce ne\u017e dosta\u010duj\u00edc\u00ed.\u00a0<\/p>\n\n\n\n

Nenakupujte hladov\u00ed nebo ve sp\u011bchu<\/strong><\/h2>\n\n\n\n

Nyn\u00ed u\u017e tedy m\u00e1te sv\u016fj n\u00e1kupn\u00ed seznam. V pr\u00e1ci m\u00e1te padla a \u010dek\u00e1 v\u00e1s tr\u00e9nink. Po n\u011bm si d\u00e1te sprchu a vyraz\u00edte hladov\u00ed na n\u00e1kup. Chyba! T\u00edm sp\u00ed\u0161, pokud nem\u00e1te za\u017eit\u00e9 zdrav\u00e9 stravovac\u00ed n\u00e1vyky. Pokud ano, bude pro v\u00e1s mnohem snaz\u0161\u00ed odolat poku\u0161en\u00ed. Ale i tak uvid\u00edte vedle oby\u010dejn\u00fdch ovesn\u00fdch ka\u0161\u00ed celou plej\u00e1du barevn\u00fdch obal\u016f, kter\u00e9 vypadaj\u00ed mnohem l\u00e1kav\u011bji. A\u017e se p\u0159\u00ed\u0161t\u011b vyd\u00e1te na n\u00e1kup, schv\u00e1ln\u011b si v\u0161imn\u011bte, \u017ee ty nejm\u00e9n\u011b zdrav\u00e9 produkty m\u00edvaj\u00ed nejhez\u010d\u00ed obaly. Proto je tak snadn\u00e9 podlehnout poku\u0161en\u00ed, i kdy\u017e m\u00e1te p\u0159ipraven\u00fd n\u00e1kupn\u00ed seznam.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n


Ani n\u00e1kupy ve sp\u011bchu nejsou zrovna ide\u00e1ln\u00ed, nebo\u0165 hroz\u00ed, \u017ee zapomenete na sv\u016fj n\u00e1kupn\u00ed seznam, vynech\u00e1te n\u011bjak\u00e9 polo\u017eky nebo nakoup\u00edte dra\u017e\u0161\u00ed a m\u00e9n\u011b zdrav\u00e9 varianty, proto\u017ee nebudete m\u00edt \u010das hledat ty spr\u00e1vn\u00e9. O rychl\u00fdch a zdrav\u00fdch alternativ\u00e1ch se zm\u00edn\u00edme pozd\u011bji, ale v\u011b\u0159te, \u017ee p\u0159\u00edprava sal\u00e1tu z p\u0159edva\u0159en\u00e9 cizrny, konzervy tu\u0148\u00e1ka a p\u0159edpe\u010den\u00fdch paprik v kombinaci s trochou jogurtu, oleje, octa, soli a pep\u0159ov\u00e9ho dresinku, zabere stejn\u011b dlouho jako upe\u010den\u00ed mra\u017een\u00e9 pizzy. Nav\u00edc je\u0161t\u011b u\u0161et\u0159\u00edte za elekt\u0159inu.\u00a0<\/p>\n\n\n\n

Speci\u00e1ln\u00ed akce a sez\u00f3nn\u00ed produkty<\/strong><\/h2>\n\n\n\n

Hledejte, kde maj\u00ed v akci potraviny z va\u0161eho seznamu. To plat\u00ed zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee je j\u00edte pravideln\u011b nebo maj\u00ed dlouhou z\u00e1ruku, abyste je pak nemuseli vyhazovat. Mezi n\u011b pat\u0159\u00ed nap\u0159\u00edklad: r\u00fd\u017ee, ovesn\u00e1 ka\u0161e, lusky, rostlinn\u00e9 \u010di kravsk\u00e9 ml\u00e9ko, syrov\u00e9 nebo pra\u017een\u00e9 o\u0159\u00ed\u0161ky\u2026<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n


V dne\u0161n\u00ed dob\u011b je v\u011bt\u0161ina potravin dostupn\u00e1 celoro\u010dn\u011b, nicm\u00e9n\u011b jejich cena se m\u016f\u017ee v z\u00e1vislosti na sez\u00f3n\u011b dost li\u0161it. To plat\u00ed zejm\u00e9na pro \u010derstv\u00e9 a lok\u00e1ln\u00ed produkty, proto\u017ee \u010d\u00edm bl\u00ed\u017e se dan\u00e1 potravina vyrob\u00ed \u010di vyp\u011bstuje a \u010d\u00edm krat\u0161\u00ed je dodavatelsk\u00fd \u0159et\u011bzec, t\u00edm levn\u011bj\u0161\u00ed by m\u011bly b\u00fdt. Podobn\u011b by na tom m\u011bly b\u00fdt i sez\u00f3nn\u00ed produkty, kter\u00e9 b\u00fdvaj\u00ed nejlevn\u011bj\u0161\u00ed v dob\u011b, kdy je jejich sez\u00f3na. Trh m\u00e1 v\u0161ak sv\u00e1 vlastn\u00ed pravidla, tak\u017ee n\u011bkdy m\u016f\u017ee b\u00fdt \u010derstv\u00e1 sez\u00f3nn\u00ed a m\u00edstn\u00ed produkce mnohem dra\u017e\u0161\u00ed ne\u017e zbo\u017e\u00ed, kter\u00e9 k n\u00e1m dorazilo z velk\u00e9 d\u00e1lky. Pokud si nem\u016f\u017eete \u010derstv\u00e9 a lok\u00e1ln\u00ed produkty dovolit, nezoufejte, existuj\u00ed toti\u017e i dal\u0161\u00ed mo\u017enosti.\u00a0<\/p>\n\n\n\n

Mra\u017een\u00e9 a zdrav\u00e9 pr\u016fmyslov\u011b zpracovan\u00e9 potraviny<\/strong><\/h2>\n\n\n\n

V p\u0159\u00edpad\u011b, \u017ee nem\u00e1te zrovna nadit\u00fd rozpo\u010det, mohou b\u00fdt pro v\u00e1s mra\u017een\u00e9 v\u00fdrobky a r\u016fzn\u00e9 pr\u016fmyslov\u011b zpracov\u00e1van\u00e9 potraviny vynikaj\u00edc\u00ed alternativou k t\u011bm \u010derstv\u00fdm. Vyb\u00edrejte v\u0161ak pe\u010dliv\u011b, proto\u017ee mra\u017een\u00e9 produkty, krom\u011b ku\u0159ec\u00edch kousk\u016f, hranolek a zmrzliny, zahrnuj\u00ed tak\u00e9 zeleninu, ryby, mo\u0159sk\u00e9 plody a ovoce. Op\u011bt plat\u00ed to, \u017ee nem\u00edvaj\u00ed tak l\u00e1kav\u00e9 obaly, nicm\u00e9n\u011b p\u0159iznejme si, \u017ee nap\u0159\u00edklad takov\u00e1 mra\u017een\u00e1 pizza nen\u00ed ve fin\u00e1le ani z poloviny tak p\u011bkn\u00e1 jako na krabici.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n


\u00a0O pr\u016fmyslov\u011b zpracov\u00e1van\u00fdch potravin\u00e1ch sl\u00fdch\u00e1v\u00e1me pom\u011brn\u011b \u010dasto, tak\u017ee prvn\u00ed, co n\u00e1s napadne, jsou ty um\u011ble dobarvovan\u00e9 cere\u00e1lie, kter\u00e9 maj\u00ed s po\u0159\u00e1dn\u00fdm j\u00eddlem pram\u00e1lo spole\u010dn\u00e9ho. Nicm\u00e9n\u011b podle tohoto klasifika\u010dn\u00edho syst\u00e9mu potravin NOVA<\/a> jde o tzv. ultra zpracov\u00e1van\u00e9 produkty. Je t\u0159eba myslet na to, \u017ee mezi procesn\u011b zpracov\u00e1van\u00fdmi a minim\u00e1ln\u011b zpracov\u00e1van\u00fdmi potravinami najdeme i zdrav\u00e9 v\u00fdrobky, jako je nap\u0159\u00edklad tu\u0148\u00e1k v konzerv\u011b, sterilovan\u00e1 zelenina ve sklenic\u00edch, pra\u017een\u00e9 o\u0159echy, p\u0159edva\u0159en\u00e1 r\u00fd\u017ee, ostatn\u00ed druhy cere\u00e1li\u00ed \u010di mra\u017een\u00e9 produkty, o kter\u00fdch jsme psali v\u00fd\u0161e.\u00a0<\/p>\n\n\n\n

Cena, kalorie a zdrav\u00ed<\/strong><\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n


Abychom mohli sportovat, mus\u00edme b\u00fdt zdrav\u00ed a m\u00edt dostatek energie (kalori\u00ed). Na trhu je k dost\u00e1n\u00ed spousta produkt\u016f, kter\u00e9 n\u00e1m dodaj\u00ed pot\u0159ebn\u00e9 kalorie za p\u00e1r korun, av\u0161ak ty nejsou zdrav\u00e9. Naproti tomu tu m\u00e1me ovoce a zeleninu, kter\u00e9 sice jsou zdrav\u00e9, ale za danou cenu n\u00e1m dodaj\u00ed jen zlomek energie. Zde si m\u016f\u017eete p\u0159e\u010d\u00edst d\u016fvody, pro\u010d maj\u00ed lid\u00e9 s ni\u017e\u0161\u00edmi p\u0159\u00edjmy hor\u0161\u00ed zdrav\u00ed a b\u00fdvaj\u00ed n\u00e1chyln\u011bj\u0161\u00ed k rozvoji nemoc\u00ed<\/a>. Jak ov\u0161em m\u016f\u017eeme vid\u011bt v tabulce v\u00fd\u0161e, kterou jsme si vyp\u016fj\u010dili z t\u00e9to studie prov\u00e1d\u011bn\u00e9 ve Spojen\u00fdch St\u00e1tech<\/a>, lusky, vaj\u00ed\u010dka a cere\u00e1lie jsou levn\u011bj\u0161\u00ed ne\u017e sladkosti a limon\u00e1dy.\u00a0<\/p>\n\n\n\n

Jin\u00fdmi slovy, existuj\u00ed i zdrav\u00e9, levn\u00e9 a kaloriemi nabit\u00e9 mo\u017enosti, kter\u00e9 spl\u0148uj\u00ed energetick\u00e9 pot\u0159eby jak\u00e9hokoliv sportovce. Aby bylo jasno: kdyby \u0161lo jen o kalorie, jezdili by cyklist\u00e9 Tour de France na croissantech a sladk\u00fdch n\u00e1poj\u00edch, ale oni rad\u011bji vol\u00ed zdrav\u00e9 a energeticky vydatn\u00e9 potraviny (r\u00fd\u017ei, ovesn\u00e9 vlo\u010dky a t\u011bstoviny) v kombinaci s vejci, masem, rybami a ovocem a zeleninou. <\/p>\n\n\n\n

Dom\u00e1c\u00ed va\u0159en\u00ed a recepty, kter\u00e9 zvl\u00e1dnete sami<\/strong><\/h2>\n\n\n\n

Ve\u0161ker\u00e9 p\u0159edchoz\u00ed body jsou zbyte\u010dn\u00e9, pokud sami nep\u0159ilo\u017e\u00edte ruku k d\u00edlu. Vy\u017eaduje to samoz\u0159ejm\u011b trochu \u00fasil\u00ed a elekt\u0159iny \u010di plynu, nicm\u00e9n\u011b nejlep\u0161\u00edm zp\u016fsobem, jak u\u0161et\u0159it pen\u00edze, je va\u0159it ve velk\u00e9m. Jeden den v t\u00fddnu si zkr\u00e1tka p\u0159ipravte ve\u0161kerou r\u00fd\u017ei, lusky, vaj\u00ed\u010dka, maso i zeleninu, \u010d\u00edm\u017e sn\u00ed\u017e\u00edte spot\u0159ebu plynu\/elekt\u0159iny. Nav\u00edc t\u00edm, \u017ee je budete m\u00edt p\u0159ipraven\u00e9 v lednici\/mraz\u00e1ku, po nich budete moct rychle s\u00e1hnout, kdykoliv budete ve sp\u011bchu. Pokud nem\u00e1me po ruce \u017e\u00e1dn\u00e9 j\u00eddlo, hroz\u00ed, \u017ee se uch\u00fdl\u00edme k dra\u017e\u0161\u00edm a patrn\u011b i m\u00e9n\u011b zdrav\u00fdm mo\u017enostem.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n


Recepty, kter\u00e9 si m\u016f\u017eete sami ud\u011blat, se net\u00fdkaj\u00ed pouze sn\u00eddan\u011b, ob\u011bda a ve\u010de\u0159e. V\u0161echny produkty, kter\u00e9 sportovci konzumuj\u00ed p\u0159ed, b\u011bhem a po cvi\u010den\u00ed, lze bez probl\u00e9m\u016f p\u0159ipravit doma. V tomto \u010dl\u00e1nku naleznete tipy na dom\u00e1c\u00ed n\u00e1poje, gely a energetick\u00e9 ty\u010dinky<\/a>.\u00a0<\/p>\n\n\n\n

\u017d\u00e1dn\u00e9 pl\u00fdtv\u00e1n\u00ed<\/strong><\/strong><\/h2>\n\n\n\n

Pomalu jsme se tedy dostali na konec cel\u00e9ho procesu, a pokud jsme v\u0161e ud\u011blali spr\u00e1vn\u011b, nem\u011bli bychom nic vyhazovat do ko\u0161e. Realita v\u0161ak mnohdy b\u00fdv\u00e1 jin\u00e1 a mno\u017estv\u00ed vyhozen\u00fdch potravin ro\u010dn\u011b bohu\u017eel dosahuje ob\u0159\u00edch rozm\u011br\u016f<\/a>. Z toho d\u016fvodu bychom se m\u011bli sna\u017eit pou\u017e\u00edt ve\u0161ker\u00e9 zbytky do dal\u0161\u00edch recept\u016f, ud\u011blat si stejn\u00e9 j\u00eddlo klidn\u011b dvakr\u00e1t denn\u011b, zamrazovat potraviny, nevyl\u00e9vat v\u00fdvar atd. To je ale jen zlomek v\u011bc\u00ed, kter\u00e9 m\u016f\u017eeme d\u011blat, abychom vyt\u011b\u017eili maximum z utracen\u00fdch pen\u011bz. Odborn\u00edky na tuto problematiku jsou na\u0161e maminky a babi\u010dky, tak\u017ee se jich nev\u00e1hejte zeptat, p\u0159\u00edpadn\u011b si vyhledejte informace online. Zkuste si schv\u00e1ln\u011b vyhledat \u201caquafaba\u201d a uvid\u00edte, \u017ee budete p\u0159ekvapeni.<\/p>\n","protected":false},"excerpt":{"rendered":"

J\u00edst zdrav\u011b a p\u0159itom levn\u011b nen\u00ed nemo\u017en\u00e9. Tato studie z USA z roku 2019 to ostatn\u011b potvrzuje. Probl\u00e9m je, \u017ee ceny v posledn\u00ed dob\u011b vylet\u011bly vzh\u016fru, zat\u00edmco platy z\u016fstaly stejn\u00e9. Mnoho z n\u00e1s si tak mus\u00ed ur\u010dit priority a za\u010d\u00edt m\u00e9n\u011b utr\u00e1cet. Mezi priority by rozhodn\u011b m\u011blo pat\u0159it j\u00eddlo, co\u017e plat\u00ed zejm\u00e9na pro sportovce, a… <\/p>\n

\u010ct\u011bte v\u00edceLevn\u00e1 sportovn\u00ed v\u00fd\u017eiva<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":41998,"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":"","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-42015","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\/42015","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=42015"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/42015\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/41998"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=42015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=42015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=42015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}