[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.4weld.sk\/pravidla-pre-kvalitne-spalovanie\/#Article","mainEntityOfPage":"https:\/\/www.4weld.sk\/pravidla-pre-kvalitne-spalovanie\/","headline":"Pravidl\u00e1 pre kvalitn\u00e9 spa\u013eovanie","name":"Pravidl\u00e1 pre kvalitn\u00e9 spa\u013eovanie","description":"1) Po\u010d\u00edtanie kal\u00f3ri\u00ed Prv\u00fdm krokom je vlastne jasn\u00e1 matematika: mus\u00edte jes\u0165 \u00faplne in\u00fa stravu, ne\u017e ste boli doteraz zvyknut\u00ed.Ak by ste dosiahli kalorick\u00e9ho deficitu, telo by za\u010dalo siaha\u0165 na tukov\u00e9 z\u00e1soby. Tento krok povedie v\u017edy k v\u00fdsledku, \u010di u\u017e p\u00f4jdete akouko\u013evek di\u00e9tnou cestou. Urobte nasleduj\u00face: Ak patr\u00edte medzi akt\u00edvne osoby, ktor\u00e9 pravidelne \u0161portuj\u00fa, sp\u00e1lite zhruba 40 kcal na 1kg telesnej v\u00e1hy.Na z\u00e1klade toho by mal 90 kg \u0165a\u017ek\u00fd \u0161portovec konzumova\u0165...","datePublished":"2017-06-03","dateModified":"2017-06-03","author":{"@type":"Person","@id":"https:\/\/www.4weld.sk\/author\/#Person","name":"","url":"https:\/\/www.4weld.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/2a487990a452554e9d027cbab96c6e6e6d3b119f22a2b3fb9e2bcb7e021cd643?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/2a487990a452554e9d027cbab96c6e6e6d3b119f22a2b3fb9e2bcb7e021cd643?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"4weld.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.4weld.sk\/wp-content\/uploads\/img_a281704_w2022_t1501153718.jpg","url":"https:\/\/www.4weld.sk\/wp-content\/uploads\/img_a281704_w2022_t1501153718.jpg","height":0,"width":0},"url":"https:\/\/www.4weld.sk\/pravidla-pre-kvalitne-spalovanie\/","about":["Mu\u017ei"],"wordCount":382,"articleBody":"   1) Po\u010d\u00edtanie kal\u00f3ri\u00ed Prv\u00fdm krokom je vlastne jasn\u00e1 matematika: mus\u00edte jes\u0165 \u00faplne in\u00fa stravu, ne\u017e ste boli doteraz zvyknut\u00ed.Ak by ste dosiahli kalorick\u00e9ho deficitu, telo by za\u010dalo siaha\u0165 na tukov\u00e9 z\u00e1soby. Tento krok povedie v\u017edy k v\u00fdsledku, \u010di u\u017e p\u00f4jdete akouko\u013evek di\u00e9tnou cestou.  Urobte nasleduj\u00face: Ak patr\u00edte medzi akt\u00edvne osoby, ktor\u00e9 pravidelne \u0161portuj\u00fa, sp\u00e1lite zhruba 40 kcal na 1kg telesnej v\u00e1hy.Na z\u00e1klade toho by mal 90 kg \u0165a\u017ek\u00fd \u0161portovec konzumova\u0165 3600 kcal. Vyl\u00fa\u010dte zo svojho jed\u00e1lni\u010dka najm\u00e4 maslo, dressingy alebo oleje. \u010ealej sa vyhnite \u010derven\u00e9mu m\u00e4su a plnotu\u010dn\u00fdm mlie\u010dnym v\u00fdrobkom. Jedzte \u010falej avok\u00e1do, orechy alebo ryby. 2) Kontrolujte pr\u00edjem sacharidov Ruku v ruke s kal\u00f3riami riadia spa\u013eova\u010de tukov, aby fungovali t\u00fdm spr\u00e1vnym sp\u00f4sobom. Zo svojho jed\u00e1lni\u010dka vyra\u010fte biely chlieb, bielu ry\u017eu, zemiaky alebo cukrovinky. Jednoduchou met\u00f3dou je zn\u00ed\u017ei\u0165 pr\u00edjem sacharidov na polovicu. Vyberajte si celozrnn\u00e9 pe\u010divo, ktor\u00e9 je tie\u017e \u010faleko zdrav\u0161ie. 3) Dbajte na pr\u00edsun bielkov\u00edn Bielkoviny buduj\u00fa svalov\u00fa hmotu.Tuk toto nezvl\u00e1dne, ale ani on nezostane \u00faplne bez \u00fa\u017eitku. Primeran\u00e9 mno\u017estvo pom\u00e1ha pri vstreb\u00e1van\u00ed vitam\u00ednov a v\u010faka nim sa tvoria aj horm\u00f3ny. Pokia\u013e sa ale pok\u00fa\u0161ate vyrysova\u0165, mus\u00edte pr\u00edjem tukov minimalizova\u0165. Prote\u00edny nielen buduj\u00fa svalov\u00fa hmotu, ale tie\u017e zr\u00fdch\u013euj\u00fa metabolizmus. Telo pri tr\u00e1ven\u00ed bielkov\u00edn spa\u013euje viac kal\u00f3ri\u00ed ako pri spracovan\u00ed sacharidov alebo tukov. Tieto kal\u00f3rie vyjadruj\u00fa tzv. termog\u00e9nne \u00fa\u010dinky potravy.  4) Jedzte v priebehu d\u0148a viac jed\u00e1l Zaka\u017ed\u00fdm, ke\u010f jete, rozto\u010d\u00ed sa v\u00e1\u0161 kal\u00f3rie spa\u013euj\u00faci motor, zn\u00e1my ako l\u00e1tkov\u00e1 v\u00fdmena, o nie\u010do r\u00fdchlej\u0161ie.\u010castej\u0161ie pr\u00edsun potravy v\u00e1m tak pom\u00f4\u017ee zn\u00ed\u017ei\u0165 va\u0161u v\u00e1hu, v\u010faka r\u00fdchlej\u0161ej l\u00e1tkovej v\u00fdmene. Jedzte teda 6-8 mal\u00fdch jed\u00e1l denne s odstupom 2 – 3 hod\u00edn. A e\u0161te posledn\u00e1 rada:Tr\u00e9nujte tak, aby ste neboli pr\u00edli\u0161 vy\u010derpan\u00ed. Jedine tak dosiahnete svoj cie\u013e, ktor\u00fdm je pekne vyrysovan\u00e1 postava. Kone\u010dne tak budete spokojn\u00ed sami so sebou na 100%.                                                                                                                                                                                                                                                                                                                                                                                         4.4\/5 - (5 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Pravidl\u00e1 pre kvalitn\u00e9 spa\u013eovanie","item":"https:\/\/www.4weld.sk\/pravidla-pre-kvalitne-spalovanie\/#breadcrumbitem"}]}]