[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.kosma.sk\/zivotny-styl\/#Article","mainEntityOfPage":"https:\/\/www.kosma.sk\/zivotny-styl\/","headline":"\u017divotn\u00fd \u0161t\u00fdl","name":"\u017divotn\u00fd \u0161t\u00fdl","description":"K\u00a0\u017eivotn\u00e9mu \u0161t\u00fdlu patr\u00ed aj zdrav\u00e1 strava. Prirodzen\u00e1 a\u00a0plnohodnotn\u00e1 strava je nevyhnutnou zlo\u017ekou zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Ak m\u00e1me r\u00fdchly metabolizmus, tak sme vo v\u00fdhode, ale ak …","datePublished":"2025-02-27","dateModified":"2025-02-27","author":{"@type":"Person","@id":"https:\/\/www.kosma.sk\/author\/#Person","name":"","url":"https:\/\/www.kosma.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f2ab007ed309e3d84abcf4139c5580b2bc94c721f9294eeb027f25de56e0a35e?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f2ab007ed309e3d84abcf4139c5580b2bc94c721f9294eeb027f25de56e0a35e?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"kosma.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.kosma.sk\/wp-content\/uploads\/img_a285132_w16561_t1519324696.jpg","url":"https:\/\/www.kosma.sk\/wp-content\/uploads\/img_a285132_w16561_t1519324696.jpg","height":0,"width":0},"url":"https:\/\/www.kosma.sk\/zivotny-styl\/","wordCount":344,"articleBody":"K\u00a0\u017eivotn\u00e9mu \u0161t\u00fdlu patr\u00ed aj zdrav\u00e1 strava. Prirodzen\u00e1 a\u00a0plnohodnotn\u00e1 strava je nevyhnutnou zlo\u017ekou zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Ak m\u00e1me r\u00fdchly metabolizmus, tak sme vo v\u00fdhode, ale ak nie, mus\u00edme si vypestova\u0165 spr\u00e1vne stravovacie n\u00e1vyky.Ako dodr\u017eiava\u0165 zdrav\u00fa stravu:–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 denne jes\u0165 \u010derstv\u00e9 ovocie, zeleninu a\u00a0\u0161al\u00e1ty,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 denne prij\u00edma\u0165 potrebn\u00e9 mno\u017estvo vitam\u00ednov A, C a\u00a0E,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 dvakr\u00e1t do t\u00fd\u017ed\u0148a jes\u0165 ryby,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 m\u00e4sa jes\u0165 \u010do najmenej vzh\u013eadom k\u00a0ostatn\u00fdm zlo\u017ek\u00e1m potravy.Typy na r\u00fdchlu pr\u00edpravu jed\u00e1l:–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 dusenie zeleniny v\u00a0pare (nezaberie viac \u010dasu ako jej varenie),–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 v\u017edy majte poruke mrazen\u00fa zeleninu (mnoh\u00e9 s\u00fa rovnako hodnotn\u00e9 ako \u010derstv\u00e1 zelenina),–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 v\u00e4\u010d\u0161inu zeleniny jedzte v\u00a0surovom stave (\u010das\u0165 z\u00a0nej m\u00f4\u017eete pod\u00e1va\u0165 ako chu\u0165ovku, k\u00fdm sa pripravuje varen\u00fd pokrm),–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 jedzte celozrnn\u00e9 cestoviny (r\u00fdchlo sa pripravuj\u00fa a\u00a0s\u00fa dobr\u00fdm z\u00e1kladom jed\u00e1l).\u00a0Energick\u00e9 ra\u0148ajky:–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 denne za\u010dnite poh\u00e1rom vody,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 ra\u0148ajky by mali by\u0165 kombin\u00e1ciou bielkov\u00edn a\u00a0polysacharidov,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 obilniny s\u00fa dobr\u00fdm zdrojom\u00a0 vl\u00e1knin a\u00a0m\u00f4\u017eete ich doplni\u0165 semia\u010dkami napr\u00edklad z\u00a0tekvice a\u00a0posekan\u00fdmi orechmi,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 n\u00edzkotu\u010dn\u00fd jogurt v\u00e1m dod\u00e1 bielkoviny a\u00a0v\u00e1pnik,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0toastov\u00fd\u00a0 chlieb v\u00e1m dod\u00e1 sacharidy.\u00a0\u00a0Ako zv\u00fd\u0161i\u0165 pr\u00edjem vl\u00e1knin:Na to, aby sme si udr\u017eali telesn\u00e9 zdravie a\u00a0vyhli sa \u010drevn\u00fdm ochoreniam, by sme mali zjes\u0165 pribli\u017ene 30 gramov vl\u00e1knin.Nov\u00e9 formy vl\u00e1knin:–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 je ich v\u00a0obchodoch ve\u013ea,–\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 s\u00fa to ve\u013emi jemne zomlet\u00e9 instantn\u00e9 zmesi rozpustenej a\u00a0nerozpustenej vl\u00e1kniny, ktor\u00e9 m\u00f4\u017eeme prid\u00e1va\u0165 do obilninov\u00fdch pokrmov, polievok a\u00a0in\u00fdch jed\u00e1l.Po\u010det vl\u00e1knin v\u00a0jedl\u00e1ch:Chlieb-krajec celozrnn\u00e9ho chleba obsahuje 3 gramy vl\u00e1kninM\u00fcsli- jedna porcia (3 polievkov\u00e9 ly\u017eice) obsahuje 3 gramy vl\u00e1kninOvocie- \u00a0pomaran\u010d obsahuje 3 gramy, neol\u00fapen\u00e1 hru\u0161ka 3,4 gramu a\u00a0jablko 2 gramyZelenina- dielik brokolice obsahuje 1,8 gramu, polievkov\u00e1 ly\u017eica \u0161pen\u00e1tu 6,3 gramu a\u00a0polovica neol\u00fapan\u00e9ho bakla\u017e\u00e1nu 3,2 gramu.                                                                                                                                                                                                                                                                                                                                                                                                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