{"id":12516,"date":"2021-08-20T10:00:15","date_gmt":"2021-08-20T08:00:15","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=12516"},"modified":"2021-10-08T15:14:08","modified_gmt":"2021-10-08T13:14:08","slug":"ako-stratit-kila-sposobene-covid-19-lockdownom","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/08\/20\/ako-stratit-kila-sposobene-covid-19-lockdownom\/","title":{"rendered":"Ako strati\u0165 kil\u00e1 sp\u00f4soben\u00e9 COVID-19 lockdownom?"},"content":{"rendered":"

Ak po\u010das lockdownu priberiete, nebojte sa – nie ste sami. A z celkov\u00e9ho h\u013eadiska, nie je to to najhor\u0161ie, \u010do sa v\u00e1m mohlo sta\u0165. Teraz je v\u0161ak na\u010dase zbavi\u0165 sa toho a vr\u00e1ti\u0165 sa k stavu, aby ste sa c\u00edtili op\u00e4\u0165 vo forme.<\/strong><\/p>\n

<\/p>\n

V minulom \u010dl\u00e1nku sme hovorili o dvoch najd\u00f4le\u017eitej\u0161\u00edch d\u00f4vodoch priberania na hmotnosti po\u010das COVID-19 lockdownu. Oba d\u00f4vody s\u00fa k\u013e\u00fa\u010dom k zn\u00ed\u017eeniu hmotnosti. Za\u010dnime s energetick\u00fdm pr\u00edjmom, preto\u017ee ten m\u00e1 na zn\u00ed\u017eenie hmotnosti zvy\u010dajne v\u00e4\u010d\u0161\u00ed vplyv.<\/p>\n

Kriticky sa pozrite na svoju di\u00e9tu<\/strong><\/h2>\n

Je ve\u013emi \u013eahk\u00e9 vytvori\u0165 si zl\u00e9 n\u00e1vyky po\u010das dlh\u00fdch lockdownov. Prv\u00fdm krokom k zlep\u0161eniu je, aby ste sa pozreli na svoje stravovacie n\u00e1vyky. Ak chcete z\u00edska\u0165 skuto\u010dne presn\u00fd obraz, m\u00f4\u017eete t\u00fd\u017ede\u0148 sledova\u0165 v\u0161etko, \u010do jete a pijete. Fotografovanie alebo pou\u017e\u00edvanie aplik\u00e1cie skuto\u010dne pom\u00e1ha ni\u010d neprehliadnu\u0165.<\/p>\n

\"Pad<\/a>
Sledujte svoje denn\u00e9 jedl\u00e1. \u00a9 Profimedia<\/figcaption><\/figure>\n

Ak sa v\u00e1m do tohto akt\u00edvneho sledovania va\u0161ich jed\u00e1l ve\u013emi nechce, m\u00f4\u017eete si tie\u017e urobi\u0165 rekapitul\u00e1ciu na konci ka\u017ed\u00e9ho d\u0148a alebo t\u00fd\u017ed\u0148a. Je to menej presn\u00e9, ale aj \u010dasovo menej n\u00e1ro\u010dn\u00e9. Ktor\u00e1ko\u013evek z t\u00fdchto met\u00f3d v\u00e1m pom\u00f4\u017ee identifikova\u0165, na \u010do sa zamera\u0165 ako prv\u00e9. Aj ke\u010f ka\u017ed\u00fd objav\u00ed in\u00e9 probl\u00e9my, v\u00e4\u010d\u0161inu z nich je mo\u017en\u00e9 vyrie\u0161i\u0165 zameran\u00edm sa na \u0161tyri veci.<\/p>\n

#1 Obmedzte priemyselne spracovan\u00e9 jedl\u00e1 a n\u00e1poje<\/strong><\/h2>\n

Veci ako \u010dokol\u00e1dov\u00e9 ty\u010dinky, zmrzlina, su\u0161ienky alebo zemiakov\u00e9 lupienky m\u00f4\u017eu by\u0165 v \u0165a\u017ek\u00fdch \u010dasoch ve\u013ek\u00fdm zdrojom pohodlia. Nie s\u00fa v\u0161ak dobr\u00e9 pre zdravie a u\u013eah\u010duj\u00fa prejedanie sa. Bohu\u017eia\u013e, tieto jedl\u00e1 presahuj\u00fa be\u017en\u00fd r\u00e1mec ob\u010derstvenia. Je to ve\u013ek\u00e9 mno\u017estvo priemyselne spracovan\u00fdch jed\u00e1l, ako je pizza, vypr\u00e1\u017ean\u00fd syr a hranolky, rann\u00e9 cere\u00e1lie alebo klob\u00e1sy. A do tejto kateg\u00f3rie m\u00f4\u017eete po\u010d\u00edta\u0165 aj alkohol.<\/p>\n

\"Alkohol\"<\/a>
Po\u010d\u00edta sa aj alkohol. \u00a9 Profimedia<\/figcaption><\/figure>\n

Obmedzenie alebo vyl\u00fa\u010denie t\u00fdchto potrav\u00edn je \u010dasto z\u00e1klad toho, \u010do mus\u00edte urobi\u0165. \u0160t\u00fadie ukazuj\u00fa, \u017ee \u013eudia jedia menej, ak jedia viac plnohodnotn\u00fdch a priemyselne nespracovan\u00fdch potrav\u00edn. Naj\u0165a\u017e\u0161ia \u010das\u0165 bude teda skuto\u010dne sa do tejto zmeny pusti\u0165. Zvy\u0161ok tohto \u010dl\u00e1nku v\u00e1m poskytne n\u00e1stroje, ako to dosiahnu\u0165. Je v\u0161ak rovnako d\u00f4le\u017eit\u00e9 urobi\u0165 ve\u013ek\u00e9 zmeny vo svojom myslen\u00ed. T\u00fdchto jed\u00e1l sa nemus\u00edte nav\u017edy vzd\u00e1va\u0165. Berte ich ako nie\u010do \u0161peci\u00e1lne, nie\u010do \u010do si u\u017e\u00edvate len pri zvl\u00e1\u0161tnych pr\u00edle\u017eitostiach.<\/p>\n

#2 Pridajte porciu zeleniny k svojim hlavn\u00fdm jedl\u00e1m<\/strong><\/h2>\n

Zelenina je ve\u013ek\u00fdm zdrojom miner\u00e1lov, vitam\u00ednov, vl\u00e1kniny a vody. Konzum\u00e1cia jed\u00e1l obsahuj\u00facich zeleninu v\u00e1s zas\u00fdti a dokonca sp\u00f4sob\u00ed, \u017ee z dan\u00e9ho jedla zjete menej. Pr\u00ed\u010dinou m\u00f4\u017ee by\u0165 nieko\u013eko faktorov.<\/p>\n

Po prv\u00e9, zelenina m\u00e1 spravidla n\u00edzke mno\u017estvo kal\u00f3ri\u00ed. To znamen\u00e1, \u017ee zaber\u00e1 ve\u013ea miesta vo va\u0161om \u017eal\u00fadku, ale nenesie ve\u013ea kal\u00f3ri\u00ed. Konzum\u00e1cia potrav\u00edn s ni\u017e\u0161\u00edm obsahom kal\u00f3ri\u00ed je samozrejme spojen\u00e1 s ni\u017e\u0161\u00edm pr\u00edjmom kal\u00f3ri\u00ed. Vl\u00e1knina v zelenine sa zd\u00e1 by\u0165 obzvl\u00e1\u0161\u0165 \u00fa\u010dinn\u00e1 pri zni\u017eovan\u00ed chuti do jedla.<\/p>\n

\u0160t\u00fadie celkovo sp\u00e1jaj\u00fa zv\u00fd\u0161en\u00fd pr\u00edjem zeleniny s chudnut\u00edm a pomal\u0161\u00edm priberan\u00edm na hmotnosti v priebehu ur\u010dit\u00e9ho \u010dasu. Pom\u00f4c\u0165 m\u00f4\u017ee, ak ka\u017ed\u00fd de\u0148 prid\u00e1te iba jednu porciu zeleniny navy\u0161e.<\/p>\n

\"\u0161al\u00e1t<\/a>
Porcia zeleniny ku ka\u017ed\u00e9mu hlavn\u00e9mu jednu v\u00e1s zas\u00fdti.<\/figcaption><\/figure>\n

#3 Postavte jedlo na bielkovin\u00e1ch<\/strong><\/h2>\n

\u010eal\u0161ou vecou, \u200b\u200bktor\u00e1 v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 c\u00edti\u0165 sa s\u00fdty, aj ke\u010f menej jete, s\u00fa bielkoviny. \u0160t\u00fadie ukazuj\u00fa lep\u0161ie chudnutie so zv\u00fd\u0161en\u00fdm pr\u00edjmom bielkov\u00edn. A tie\u017e ukazuj\u00fa, \u017ee viac bielkov\u00edn pom\u00e1ha chr\u00e1ni\u0165 svalov\u00fa hmotu pri chudnut\u00ed. Ak sa na to chcete pozrie\u0165 odborne, m\u00f4\u017eete sa zamera\u0165 na to, aby ste mali denn\u00fd pr\u00edjem 1,2 a\u017e 1,6 g bielkov\u00edn na 1 kg telesnej hmotnosti.<\/p>\n

Ak nie ste typom na po\u010d\u00edtanie bielkov\u00edn, zaistite, aby ste zahrnuli dobr\u00fd zdroj bielkov\u00edn do v\u0161etk\u00fdch troch hlavn\u00fdch jed\u00e1l d\u0148a. Dobr\u00e9 jedl\u00e1 bohat\u00e9 na bielkoviny s\u00fa jogurt, syr, orechy a r\u00f4zne semienka. Pri hlavn\u00fdch jedl\u00e1ch m\u00f4\u017eete strieda\u0165 r\u00f4zne druhy m\u00e4sa, r\u00fdb, vajec, strukov\u00edn a mlie\u010dnych v\u00fdrobkov.<\/p>\n

#4 Vytvorte si pl\u00e1n<\/strong><\/h2>\n

Prv\u00e9 tri body hovoria o tom, \u010do zmeni\u0165, ale mus\u00edte to tie\u017e vedie\u0165 zmeni\u0165. A o tom je zostavenie pl\u00e1nu. Na to, aby v\u00e1\u0161 pl\u00e1n fungoval, s\u00fa potrebn\u00e9 tri veci.<\/p>\n

N\u00e1jdite recepty.<\/strong> Mus\u00edte vedie\u0165, ak\u00e9 jedl\u00e1 budete jes\u0165 namiesto t\u00fdch nezdrav\u00fdch. Najlep\u0161\u00edm sp\u00f4sobom, ako sa nadchn\u00fa\u0165 pre zmenu, je n\u00e1js\u0165 chutn\u00e9 recepty, ktor\u00e9 s\u00fa pre v\u00e1s dobr\u00e9.<\/p>\n<\/lite-youtube>\n

Tie\u017e potrebujete lep\u0161iu alternat\u00edvu pre svoje ma\u0161krty.<\/strong><\/p>\n

Vytvorte si n\u00e1kupn\u00fd zoznam.<\/strong> Teraz, ke\u010f viete, ak\u00e9 jedl\u00e1 a ma\u0161krty si d\u00e1te, je na\u010dase dosta\u0165 v\u0161etky tieto jedl\u00e1 do domu.<\/p>\n

Tipy a triky na zv\u00fd\u0161enie \u0161anc\u00ed<\/strong><\/h2>\n

Teraz m\u00e1te z\u00e1kladn\u00fd pl\u00e1n \u00faspechu. Ale st\u00e1le existuje ve\u013ea mal\u00fdch trikov, ktor\u00e9 v\u00e1m m\u00f4\u017eu u\u013eah\u010di\u0165 \u017eivot a vy\u0165a\u017ei\u0165 maximum zo svojho \u00fasilia.<\/p>\n

Cez v\u00edkend varte doma<\/strong> – pripravte si v nede\u013eu jednu ve\u013ek\u00fa d\u00e1vku nie\u010doho chutn\u00e9ho a zvy\u0161ky m\u00f4\u017eete jes\u0165 cel\u00fd t\u00fd\u017ede\u0148. Je to skvel\u00fd sp\u00f4sob, ako zaisti\u0165, aby va\u0161a strava zostala na dobrej ceste.<\/p>\n

Pite dostatok vody<\/strong> – \u013eudia si niekedy zamie\u0148aj\u00fa sm\u00e4d s hladom. Omylom skonzumujete \u010fal\u0161ie kal\u00f3rie a pritom poh\u00e1r vody je skuto\u010dne to, \u010do potrebujete.<\/p>\n

Pou\u017e\u00edvajte men\u0161ie taniere<\/strong> – men\u0161ie taniere v\u00e1m pom\u00f4\u017eu menej jes\u0165. \u0160t\u00fadia zistila, \u017ee \u013eudia maj\u00fa tendenciu plni\u0165 taniere pribli\u017ene na 70 %, bez oh\u013eadu na ve\u013ekos\u0165 taniera.<\/p>\n

Jedzte s rozvahou<\/strong> – ke\u010f jete roztr\u017eito, m\u00e1te tendenciu konzumova\u0165 viac jedla po cel\u00fd de\u0148. S\u00fastre\u010fte sa na to, \u010do pr\u00e1ve rob\u00edte. Pode\u013ete sa o jedlo s priate\u013emi a rodinou. Nejedzte hl\u00faposti po\u010das sledovania telev\u00edzie.<\/p>\n

Okore\u0148te svoje jedl\u00e1<\/strong> – chilli papri\u010dky obsahuj\u00fa kapsaic\u00edn, ktor\u00fd im dod\u00e1va pikantnos\u0165. \u0160t\u00fadie ukazuj\u00fa, \u017ee v skuto\u010dnosti m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 chu\u0165 do jedla.<\/p>\n

\"korenia\"<\/a>
Sk\u00faste to okoreni\u0165.<\/figcaption><\/figure>\n

Cvi\u010denie a sp\u00e1nok<\/strong><\/h2>\n

Samozrejme nem\u00f4\u017eeme zabudn\u00fa\u0165 na cvi\u010denie, sp\u00e1nok, zvl\u00e1danie stresu a v\u00e1\u0161 celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl ako d\u00f4le\u017eit\u00e9 s\u00fa\u010dasti chudnutia. Ako cyklistick\u00e9mu nad\u0161encovi v\u00e1m je jasn\u00e9, \u017ee k pravideln\u00e9mu cvi\u010deniu nepotrebujete ve\u013ea povzbudzovania. Pom\u00f4\u017ee v\u00e1m to pri chudnut\u00ed, rovnako ako zlep\u0161enie ostatn\u00fdch vy\u0161\u0161ie uveden\u00fdch aspektov.<\/p>\n

Je v\u0161ak d\u00f4le\u017eit\u00e9 ma\u0165 na pam\u00e4ti, \u017ee stravovacie n\u00e1vyky maj\u00fa u v\u00e4\u010d\u0161iny \u013eud\u00ed najv\u00e4\u010d\u0161\u00ed vplyv na chudnutie. A je ove\u013ea efekt\u00edvnej\u0161ie a udr\u017eate\u013enej\u0161ie zamera\u0165 sa na zlep\u0161enie jednej veci, ako sa sna\u017ei\u0165 zmeni\u0165 cel\u00fd svoj \u017eivot. Tak\u017ee zatia\u013e upriamte svoje nad\u0161enie a po\u010diato\u010dn\u00fa energiu na nieko\u013eko zmyslupln\u00fdch zmien v sp\u00f4sobe stravovania.<\/p>\n

\u010eal\u0161\u00ed \u010dl\u00e1nok v s\u00e9rii je o udr\u017ean\u00ed hmotnosti, ktor\u00fa dosiahnete. Ak si mysl\u00edte, \u017ee chudnutie je \u0165a\u017ek\u00e9, pripravte sa na to, \u017ee budete musie\u0165 \u010deli\u0165 nie\u010domu ove\u013ea \u0165a\u017e\u0161iemu. Udr\u017ea\u0165 si hmotnos\u0165 bude va\u0161a najv\u00e4\u010d\u0161ia v\u00fdzva a my v\u00e1m poskytneme v\u0161etky n\u00e1stroje, ktor\u00e9 potrebujete k \u00faspechu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ak po\u010das lockdownu priberiete, nebojte sa – nie ste sami. A z celkov\u00e9ho h\u013eadiska, nie je to to najhor\u0161ie, \u010do […]<\/p>\n","protected":false},"author":81,"featured_media":12523,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[801,323,622,665,163,1219,161,623],"global-categories":[],"class_list":["post-12516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-alkohol","tag-cvicenie","tag-jedlo","tag-napoj","tag-strava","tag-studia","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nAko strati\u0165 kil\u00e1 sp\u00f4soben\u00e9 COVID-19 lockdownom?<\/title>\n<meta name=\"description\" content=\"Ak po\u010das lockdownu priberiete, nebojte sa. 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