{"id":5340,"date":"2018-11-03T09:21:59","date_gmt":"2018-11-03T08:21:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=5340"},"modified":"2018-11-03T09:21:41","modified_gmt":"2018-11-03T08:21:41","slug":"zdrave-ranajky-ako-na-to","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2018\/11\/03\/zdrave-ranajky-ako-na-to\/","title":{"rendered":"Zdrav\u00e9 ra\u0148ajky – ako na to?"},"content":{"rendered":"

Je ve\u013ea r\u00f4znych jed\u00e1l, ktor\u00e9 sa daj\u00fa pova\u017eova\u0165 za zdrav\u00fa formu ra\u0148ajok. Spr\u00e1vna vo\u013eba z\u00e1vis\u00ed od toho, ako vyzer\u00e1 zvy\u0161ok v\u00e1\u0161ho jed\u00e1lneho l\u00edstka, ak\u00fd ste akt\u00edvny a \u010di potrebujete schudn\u00fa\u0165. Existuje v\u0161ak nieko\u013eko pravidiel, ktor\u00e9 sa daj\u00fa aplikova\u0165 pri ka\u017ed\u00fdch ra\u0148ajk\u00e1ch. Po\u010fme sa na ne pozrie\u0165.<\/strong>
\n<\/p>\n

Iba sacharidy nie s\u00fa dobr\u00e9<\/strong><\/h2>\n

Ra\u0148ajky zlo\u017een\u00e9 hlavne z jed\u00e1l bohat\u00fdch na sacharidy v\u00e1m s\u00edce dodaj\u00fa r\u00fdchlu energiu<\/strong>, ale pocit hladu v\u00e1s zastihne v\u00fdrazne sk\u00f4r, ako je \u010das obeda. Jedl\u00e1 ako toast s d\u017eemom alebo cere\u00e1lie s mliekom spolu s n\u00e1pojom bohat\u00fdm na cukor s\u00fa dnes ve\u013emi be\u017en\u00e9, a bohu\u017eia\u013e, pova\u017eovan\u00e9 za zdrav\u00e9. Potom tam s\u00fa tie, o ktor\u00fdch vieme, \u017ee nie s\u00fa zdrav\u00e9, ale napriek tomu ich jed\u00e1vame \u010dasto ako croissanty, alebo donuty. Tak\u00e9to ra\u0148ajky s\u00fa zvy\u010dajne nev\u00fd\u017eivn\u00e9, iba vystrelia v\u00e1\u0161 krvn\u00fd cukor do neba a je pravdepodobnej\u0161ie, \u017ee budete ma\u0165 po\u010das d\u0148a ve\u013ek\u00e9 energetick\u00e9 v\u00fdkyvy.<\/p>\n

\n
\"5-skvelych-lacnych-potravin-ktore-by-ste-mali-vyskusat\"\/<\/a><\/div>
\n N\u00e1kupn\u00fd poradca<\/a>\n <\/div>\n
\n \n

5 skvel\u00fdch lacn\u00fdch potrav\u00edn, ktor\u00e9 by ste mali vysk\u00fa\u0161a\u0165<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pripravte si bohat\u00e9 ra\u0148ajky<\/strong><\/h2>\n

Sacharidy nie s\u00fa zl\u00e9, iba by nemali by\u0165 hlavnou zlo\u017ekou ra\u0148ajok<\/strong>. Zdrav\u00e9 telo by malo zvl\u00e1dnu\u0165 de\u0148 bez cukrovej bomby. Bohat\u00e9 ra\u0148ajky v\u00e1m nielen umo\u017enia vydr\u017ea\u0165 bez hladu a\u017e do obeda, ale aj redukuj\u00fa ma\u0161krtnos\u0165 a tendencie sa prejeda\u0165.<\/p>\n

Budujte na prote\u00ednoch<\/strong><\/h2>\n

Bolo dok\u00e1zan\u00e9, \u017ee prote\u00edny nielen pom\u00f4\u017eu zas\u00fdti\u0165, ale aj zni\u017eova\u0165 hmotnos\u0165 a zachova\u0165 stabiln\u00fa \u00farove\u0148 energie. Ni\u010d nepokaz\u00edte s vaj\u00ed\u010dkami<\/strong>, tie pon\u00fakaj\u00fa \u013eahko str\u00e1vite\u013en\u00e9 prote\u00edny a esenci\u00e1lne aminokyseliny v spr\u00e1vnom pomere. \u0160unka a tvaroh<\/strong> s\u00fa tie\u017e dobrou vo\u013ebou, ak potrebujete nie\u010do na cestu. Trochu \u0165a\u017e\u0161ie to je, ak chcete sladk\u00e9 ra\u0148ajky, av\u0161ak kombin\u00e1cia gr\u00e9ckeho jogurtu a orechov \u010di semia\u010dok, dod\u00e1 telu dostatok prote\u00ednov.<\/p>\n

https:\/\/www.instagram.com\/p\/BZMHLqglg6s\/<\/p>\n

Dotankujte sa po tr\u00e9ningu<\/strong><\/h2>\n

Ak r\u00e1no za\u010d\u00ednate cvi\u010den\u00edm alebo bicyklovan\u00edm, va\u0161e ra\u0148ajky by mali obsahova\u0165 nielen prote\u00edny, ale aj dobr\u00e9 zdroje energie ako pomal\u00e9 sacharidy \u010di zdrav\u00e9 tuky<\/strong>. Takto telo s \u013eahkos\u0165ou dopln\u00ed vy\u010derpan\u00e9 z\u00e1soby glykog\u00e9nu vo svaloch. Pridanie k\u00fasku ovocia, obiln\u00edn alebo kv\u00e1skov\u00e9ho chleba k omelete, pom\u00f4\u017ee.<\/p>\n

V\u017edy zahr\u0148te v\u0161etky 3 \u010dasti<\/strong><\/h2>\n

Zhr\u0148me to, zdrav\u00e9 ra\u0148ajky sa skladaj\u00fa z troch vec\u00ed: prvou je dobr\u00e1 porcia kvalitn\u00fdch bielkov\u00edn<\/strong>, \u010falej zelenina<\/strong> alebo ovocie<\/strong> a na koniec by mali ra\u0148ajky obsahova\u0165 zdroj energie<\/strong> ako napr\u00edklad avok\u00e1do, orechy alebo obilniny. Prajem dobr\u00fa chu\u0165!<\/p>\n","protected":false},"excerpt":{"rendered":"

Je ve\u013ea r\u00f4znych jed\u00e1l, ktor\u00e9 sa daj\u00fa pova\u017eova\u0165 za zdrav\u00fa formu ra\u0148ajok. Spr\u00e1vna vo\u013eba z\u00e1vis\u00ed od toho, ako vyzer\u00e1 zvy\u0161ok […]<\/p>\n","protected":false},"author":38,"featured_media":5341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[648,43,603,622,649,338,647,339,163,55,161,623,410],"global-categories":[],"class_list":["post-5340","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bielkoviny","tag-cyklo-jedlo","tag-jedalnicek","tag-jedlo","tag-ovocie","tag-proteiny","tag-ranajky","tag-sacharidy","tag-strava","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl","tag-zelenina"],"yoast_head":"\nZdrav\u00e9 ra\u0148ajky - ako na to? - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/sk\/2018\/11\/03\/zdrave-ranajky-ako-na-to\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zdrav\u00e9 ra\u0148ajky - ako na to?\" \/>\n<meta property=\"og:description\" content=\"Je ve\u013ea r\u00f4znych jed\u00e1l, ktor\u00e9 sa daj\u00fa pova\u017eova\u0165 za zdrav\u00fa formu ra\u0148ajok. 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