{"id":14062,"date":"2022-03-28T10:00:13","date_gmt":"2022-03-28T08:00:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=14062"},"modified":"2022-03-21T09:21:43","modified_gmt":"2022-03-21T08:21:43","slug":"flexitariansky-cyklista-vzorovy-stravovaci-plan","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/03\/28\/flexitariansky-cyklista-vzorovy-stravovaci-plan\/","title":{"rendered":"Flexitari\u00e1nsky cyklista \u2013 vzorov\u00fd stravovac\u00ed pl\u00e1n"},"content":{"rendered":"

Ak sa chcete zdrav\u0161ie stravova\u0165, obmedzi\u0165 nezdrav\u00e9 jedlo, zamera\u0165 sa hlavne na rastlinn\u00fa stravu, no nechcete sa pr\u00edli\u0161 obmedzova\u0165, flexitari\u00e1nska di\u00e9ta je pre v\u00e1s ako stvoren\u00e1. D\u00e1va v\u00e1m mo\u017enos\u0165 st\u00e1le konzumova\u0165 v\u00e4\u010d\u0161inu potrav\u00edn, ktor\u00e9 m\u00e1te radi, pokia\u013e sa s\u00fastred\u00edte hlavne na minim\u00e1lne spracovan\u00e9 rastlinn\u00e9 potraviny a zn\u00ed\u017eite pr\u00edjem m\u00e4sa.<\/strong><\/p>\n

<\/p>\n

Flexibiln\u00fd stravovac\u00ed pl\u00e1n<\/strong><\/h2>\n

Flexitari\u00e1nska di\u00e9ta pod\u013ea defin\u00edcie pon\u00faka mno\u017estvo sp\u00f4sobov, ako si zostavi\u0165 stravovac\u00ed pl\u00e1n. Takmer ni\u010d nie je mimo ponuky. Len \u0165a\u017eko n\u00e1jdete dvoch flexitari\u00e1nov s rovnak\u00fdmi ra\u0148ajkami, obedom a ve\u010derou.<\/strong> Napriek rozmanitosti v\u017edy pom\u00f4\u017ee pozrie\u0165 si vzorov\u00fd jed\u00e1lny pl\u00e1n, aby ste si predstavili, ako m\u00f4\u017ee t\u00e1to di\u00e9ta vyzera\u0165. Tu je to, \u010do by flexitari\u00e1nsky cyklista mohol zjes\u0165 po\u010das t\u00fd\u017ed\u0148a.<\/p>\n

\"Friends<\/a>
Takmer ni\u010d nie je mimo flexitari\u00e1nskeho menu.<\/figcaption><\/figure>\n

Tento vzorov\u00fd jed\u00e1lny l\u00edstok zah\u0155\u0148a m\u00e4so alebo ryby v 4 d\u0148och, \u010do znamen\u00e1 3 bezm\u00e4sit\u00e9 dni. Mlie\u010dne v\u00fdrobky, ako s\u00fa jogurty a syry, s\u00fa zahrnut\u00e9 takmer denne a vajcia tie\u017e nieko\u013ekokr\u00e1t t\u00fd\u017edenne. Existuje ve\u013ea rastlinn\u00fdch bielkov\u00edn, ako s\u00fa fazu\u013ea, \u0161o\u0161ovica, tofu, c\u00edcer, orechy a r\u00f4zne semia\u010dka. A, samozrejme, n\u00e1jdete tam aj r\u00f4zne druhy ovocia a zeleniny. Ve\u013ekos\u0165 t\u00fdchto vzorov\u00fdch jed\u00e1l a na\u010dasovanie ob\u010derstvenia z\u00e1vis\u00ed od va\u0161ej pr\u00e1ce a tr\u00e9ningov\u00e9ho pl\u00e1nu. Ak v dan\u00fd de\u0148 tvrdo tr\u00e9nujete, m\u00f4\u017ee by\u0165 dobr\u00fd n\u00e1pad prida\u0165 na jazdu extra ob\u010derstvenie alebo energetick\u00fa ty\u010dinku.<\/p>\n

Pondelok<\/strong><\/h2>\n
    \n
  1. Ra\u0148ajky:<\/strong> Ovos s mand\u013eov\u00fdm mliekom, su\u0161en\u00e9 pl\u00e1tky jab\u013ak, veg\u00e1nska prote\u00ednov\u00e1 zmes, ara\u0161idov\u00e9 maslo, hrozienka.<\/li>\n
  2. Obed:<\/strong> Mie\u0161an\u00fd zelen\u00fd \u0161al\u00e1t s tekvicov\u00fdmi semienkami, sladk\u00fdmi zemiakmi, cviklou a dresingom z olivov\u00e9ho oleja a octu.<\/li>\n
  3. Olovrant:<\/strong> Jogurt s vla\u0161sk\u00fdmi orechmi a mrazen\u00fdm ovoc\u00edm.<\/li>\n
  4. Ve\u010dera:<\/strong> Tofu restovan\u00e9 s r\u00f4znymi druhmi zeleniny.<\/li>\n<\/ol>\n

    Utorok<\/strong><\/h2>\n
      \n
    1. Ra\u0148ajky:<\/strong> Avok\u00e1dov\u00fd toast s vaj\u00ed\u010dkami.<\/li>\n
    2. Obed:<\/strong> Pe\u010den\u00e9 kura, quinoa a pe\u010den\u00fd karfiol.<\/li>\n
    3. Olovrant:<\/strong> Celozrnn\u00fd anglick\u00fd muffin s ban\u00e1nom, ara\u0161idov\u00fdm maslom.<\/li>\n
    4. Ve\u010dera:<\/strong> Cuketov\u00e9 rezance s paradajkovou om\u00e1\u010dkou a bielou fazu\u013eou.<\/li>\n<\/ol>\n

      Streda<\/strong><\/h2>\n
        \n
      1. Ra\u0148ajky:<\/strong> Ovos s ke\u0161u mliekom, kokosov\u00e9 vlo\u010dky, veg\u00e1nska prote\u00ednov\u00e1 zmes, ara\u0161idov\u00e9 maslo.<\/li>\n
      2. Obed:<\/strong> Quinoa \u0161al\u00e1t so su\u0161en\u00fdmi brusnicami, pekanov\u00fdmi orechmi a syrom feta.<\/li>\n
      3. Olovrant:<\/strong> Kv\u00e1skov\u00fd chlieb s hummusom a nakr\u00e1janou \u010derstvou zeleninou.<\/li>\n
      4. Ve\u010dera:<\/strong> Vegetari\u00e1nska \u010dili so zmesou \u010diernej a pinto fazule.<\/li>\n<\/ol>\n

        \u0160tvrtok<\/strong><\/h2>\n
          \n
        1. Ra\u0148ajky:<\/strong> Celozrnn\u00fd bagel s ara\u0161idov\u00fdm maslom a ban\u00e1nom.<\/li>\n
        2. Obed:<\/strong> Zelen\u00fd \u0161al\u00e1t, krevety, kukurica, \u010dierna fazu\u013ea a avok\u00e1do.<\/li>\n
        3. Olovrant:<\/strong> Smoothie vyroben\u00e9 z ke\u0161u mlieka, \u0161pen\u00e1tu, ara\u0161idov\u00e9ho masla a mrazen\u00e9ho ovocia.<\/li>\n
        4. Ve\u010dera:<\/strong> Miska s c\u00edcerom, uhorkou, paradajkami, hnedou ry\u017eou a stredomorsk\u00fdm dresingom.<\/li>\n<\/ol>\n
          \"Legumes\"<\/a>
          Strukoviny s\u00fa skvel\u00fdm zdrojom bielkov\u00edn.<\/figcaption><\/figure>\n

          Piatok<\/strong><\/h2>\n
            \n
          1. Ra\u0148ajky:<\/strong> Ovos s mand\u013eov\u00fdm mliekom, veg\u00e1nska prote\u00ednov\u00e1 zmes, ara\u0161idov\u00e9 maslo, datle.<\/li>\n
          2. Obed: <\/strong>\u0160pen\u00e1t, mrkva, paprika, tuniakov\u00fd \u0161al\u00e1t s jablkom, \u010dere\u0161\u0148ami, brusnicami a tekvicov\u00fdmi semienkami.<\/li>\n
          3. Olovrant:<\/strong> Jogurt s pekanov\u00fdmi orechmi a mrazen\u00fdm ovoc\u00edm.<\/li>\n
          4. Ve\u010dera:<\/strong> \u0160o\u0161ovicov\u00e1 polievka s celozrnn\u00fdm pe\u010divom a tvrd\u00fdm syrom.<\/li>\n<\/ol>\n

            Sobota<\/strong><\/h2>\n
              \n
            1. Ra\u0148ajky:<\/strong> Jahodov\u00e9 ricottov\u00e9 palacinky s tmavou \u010dokol\u00e1dou.<\/li>\n
            2. Obed:<\/strong> Miska s eidamom, zeleninou, hnedou ry\u017eou a \u00e1zijsk\u00fdm dresingom.<\/li>\n
            3. Olovrant:<\/strong> Smoothie vyroben\u00e9 z mand\u013eov\u00e9ho mlieka, \u0161pen\u00e1tu, ara\u0161idov\u00e9ho masla a mrazen\u00fdch bob\u00fa\u013e.<\/li>\n
            4. Ve\u010dera:<\/strong> Grilovan\u00fd losos, pe\u010den\u00e9 sladk\u00e9 zemiaky a zelen\u00e9 fazu\u013eky.<\/li>\n<\/ol>\n

              Nede\u013ea<\/strong><\/h2>\n
                \n
              1. Ra\u0148ajky:<\/strong> Omelety s paprikou, \u0161ampi\u0148\u00f3nmi a syrom \u010dedar.<\/li>\n
              2. Obed:<\/strong> Burgery z \u010diernej fazule s avok\u00e1dom a sladk\u00fdmi zemiakov\u00fdmi hranolkami.<\/li>\n
              3. Olovrant:<\/strong> Mrkvov\u00e9 ty\u010dinky s mand\u013eov\u00fdm maslom a k\u00faskami horkej \u010dokol\u00e1dy.<\/li>\n
              4. Ve\u010dera:<\/strong> Kapustov\u00fd Caesar \u0161al\u00e1t so \u0161o\u0161ovicou a paradajkov\u00e1 polievka.<\/li>\n<\/ol>\n

                D\u00fafajme, \u017ee v\u00e1m to d\u00e1va slu\u0161n\u00fa predstavu o tom, \u010do by flexitari\u00e1nstvo znamenalo zo d\u0148a na de\u0148.<\/p>\n","protected":false},"excerpt":{"rendered":"

                Ak sa chcete zdrav\u0161ie stravova\u0165, obmedzi\u0165 nezdrav\u00e9 jedlo, zamera\u0165 sa hlavne na rastlinn\u00fa stravu, no nechcete sa pr\u00edli\u0161 obmedzova\u0165, flexitari\u00e1nska […]<\/p>\n","protected":false},"author":81,"featured_media":14066,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[1467,1468,603,622,163,1469,1402],"global-categories":[],"class_list":["post-14062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-dieta","tag-flexitariansky-cyklista","tag-jedalnicek","tag-jedlo","tag-strava","tag-stravovaci-plan","tag-zdrava-strava"],"yoast_head":"\nFlexitari\u00e1nsky cyklista \u2013 vzorov\u00fd stravovac\u00ed pl\u00e1n<\/title>\n<meta name=\"description\" content=\"Chyst\u00e1te sa na flexitari\u00e1nstvo? 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