{"id":1110,"date":"2025-05-28T11:14:53","date_gmt":"2025-05-28T09:14:53","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults\/"},"modified":"2025-12-30T11:08:10","modified_gmt":"2025-12-30T10:08:10","slug":"moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/cs\/lesson\/moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults\/","title":{"rendered":"2. Praktick\u00e1 v\u00fd\u017eivov\u00e1 doporu\u010den\u00ed pro dosp\u011bl\u00e9"},"content":{"rendered":"\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-844f96f4d4832091dec88afd086d74e3 wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>V\u00fd\u017eivov\u00e1 doporu\u010den\u00ed \u2013 spolehliv\u00e1 a u\u017eite\u010dn\u00e1<br><\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00e1 zem\u011b vypracov\u00e1v\u00e1 sv\u00e1 vlastn\u00ed doporu\u010den\u00ed pro zdrav\u00e9 stravov\u00e1n\u00ed, kter\u00e1 jsou zalo\u017eena na v\u011bdeck\u00e9m v\u00fdzkumu a p\u0159izp\u016fsobena m\u00edstn\u00edm pot\u0159eb\u00e1m. V Polsku takov\u00e9 pokyny p\u0159ipravuj\u00ed instituce v\u010detn\u011b N\u00e1rodn\u00edho centra pro v\u00fd\u017eivovou v\u00fdchovu. Jejich c\u00edlem je pom\u00e1hat budovat zdrav\u00e9 n\u00e1vyky, podporovat prevenci nemoc\u00ed a vzd\u011bl\u00e1vat ve\u0159ejnost.   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010dujeme v\u00e1m, abyste se s t\u011bmito doporu\u010den\u00edmi sezn\u00e1mili \u2013 jsou ve\u0159ejn\u011b dostupn\u00e1 a prezentovan\u00e1 p\u0159\u00edstupn\u00fdm zp\u016fsobem. Usnad\u0148uj\u00ed pochopen\u00ed toho, jak strukturovat ka\u017edodenn\u00ed stravu a ka\u017ed\u00fd den pe\u010dovat o sv\u00e9 zdrav\u00ed.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>https:\/\/mmr.gov.cz\/getmedia\/ce28c415-4891-4374-a038-f61795cb15d6\/GetFile8<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aby bylo snaz\u0161\u00ed aplikovat z\u00e1sady zdrav\u00e9ho stravov\u00e1n\u00ed v ka\u017edodenn\u00edm \u017eivot\u011b, mnoho zem\u00ed vyvinulo tzv. tal\u00ed\u0159 zdrav\u00e9 v\u00fd\u017eivy. Nahradil d\u0159\u00edv\u011bj\u0161\u00ed model potravinov\u00e9 pyramidy. Pyramida prezentovala potraviny ve v\u011b\u017eovit\u00e9m form\u00e1tu \u2013 od t\u011bch, kter\u00e9 by se m\u011bly j\u00edst nejv\u00edce, a\u017e po ty, kter\u00e9 by m\u011bly b\u00fdt omezeny. Naproti tomu tal\u00ed\u0159 ukazuje proporce skupin potravin v jednom j\u00eddle, co\u017e je jednodu\u0161\u0161\u00ed a prakti\u010dt\u011bj\u0161\u00ed.    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nap\u0159\u00edklad podle tohoto modelu v Polsku: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Polovinu tal\u00ed\u0159e by m\u011bla tvo\u0159it zelenina a ovoce, p\u0159i\u010dem\u017e v\u011bt\u0161inu tvo\u0159\u00ed zelenina. <\/li>\n\n\n\n<li>Jednu \u010dtvrtinu tal\u00ed\u0159e by m\u011bly tvo\u0159it obiln\u00e9 v\u00fdrobky, nejl\u00e9pe celozrnn\u00e9. <\/li>\n\n\n\n<li>Zb\u00fdvaj\u00edc\u00ed \u010dtvrtina by m\u011bla obsahovat potraviny bohat\u00e9 na b\u00edlkoviny, jako je libov\u00e9 maso, ryby, vejce, lu\u0161t\u011bniny a ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/li>\n\n\n\n<li>Krom\u011b toho je prosp\u011b\u0161n\u00e9 p\u0159id\u00e1vat zdrav\u00e9 rostlinn\u00e9 tuky (nap\u0159. olivov\u00fd olej) a v\u017edy p\u00edt vodu jako hlavn\u00ed n\u00e1poj. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tento druh rozd\u011blen\u00ed pom\u00e1h\u00e1 p\u0159i sestavov\u00e1n\u00ed zdrav\u00fdch a vyv\u00e1\u017een\u00fdch j\u00eddel a tak\u00e9 p\u0159i vyh\u00fdb\u00e1n\u00ed se b\u011b\u017en\u00fdm dietn\u00edm chyb\u00e1m, jako jsou: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>j\u00edst nepravideln\u011b <\/li>\n\n\n\n<li>porce, kter\u00e9 jsou p\u0159\u00edli\u0161 mal\u00e9 nebo p\u0159\u00edli\u0161 velk\u00e9, <\/li>\n\n\n\n<li>nadm\u011brn\u00fd p\u0159\u00edjem cukru, soli a nasycen\u00fdch tuk\u016f, <\/li>\n\n\n\n<li>p\u0159\u00edli\u0161 m\u00e1lo zeleniny, ovoce, celozrnn\u00fdch v\u00fdrobk\u016f a ryb. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-ff2e2e1439a044efe38497faa9376aa4 wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Rozmanitost je kl\u00ed\u010dov\u00e1<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Dob\u0159e vyv\u00e1\u017een\u00e1 strava by m\u011bla b\u00fdt pestr\u00e1 \u2013 to znamen\u00e1, \u017ee by m\u011bla obsahovat potraviny ze v\u0161ech hlavn\u00edch skupin potravin. Denn\u00ed menu by m\u011blo obsahovat:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zelenina a ovoce, <\/li>\n\n\n\n<li>obiln\u00e9 v\u00fdrobky (nejl\u00e9pe celozrnn\u00e9), <\/li>\n\n\n\n<li>fermentovan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky (nap\u0159. kef\u00edr, jogurt), <\/li>\n\n\n\n<li>vaj\u00ed\u010dka <\/li>\n\n\n\n<li>libov\u00e9 maso nebo jeho alternativy (nap\u0159. tofu, tempeh, lu\u0161t\u011bniny), <\/li>\n\n\n\n<li>ryba <\/li>\n\n\n\n<li>mal\u00e9 mno\u017estv\u00ed zdrav\u00fdch rostlinn\u00fdch tuk\u016f. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Rozmanitost pom\u00e1h\u00e1 p\u0159edch\u00e1zet nedostatku \u017eivin a zabra\u0148uje nudnosti stravy, co\u017e usnad\u0148uje udr\u017eov\u00e1n\u00ed zdrav\u00fdch n\u00e1vyk\u016f. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a44cdf8a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 2<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-237\" class=\"h5p-iframe\" data-content-id=\"237\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (2)_MODULE1\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-0490547603c9deb09abe3ba3ada85911 wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Zelenina a ovoce \u2013 sn\u011bzte jich co nejv\u00edce <\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Zelenina a ovoce by m\u011bly b\u00fdt z\u00e1kladem ka\u017ed\u00e9ho j\u00eddla. Doporu\u010duje se j\u00edst alespo\u0148 400 gram\u016f denn\u011b (asi p\u011bt porc\u00ed), p\u0159i\u010dem\u017e v\u011bt\u0161inu tvo\u0159\u00ed zelenina.  <br>Zvl\u00e1\u0161t\u011b v\u00fdhodn\u00e9 je za\u0159adit zeleninu, kter\u00e1 je: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listov\u00e1 (nap\u0159. \u0161pen\u00e1t, kapusta), <\/li>\n\n\n\n<li>\u010derven\u00e1 (nap\u0159. papriky), <\/li>\n\n\n\n<li>oran\u017eov\u00e1 (nap\u0159. mrkev). <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ta je bohat\u00e1 na antioxidanty a dal\u0161\u00ed slou\u010deniny chr\u00e1n\u00edc\u00ed zdrav\u00ed. Ovoce je nejlep\u0161\u00ed konzumovat cel\u00e9 \u2013 se slupkou a du\u017einou. D\u017eusy lze konzumovat, ale s m\u00edrou, proto\u017ee postr\u00e1daj\u00ed vl\u00e1kninu a mohou zp\u016fsobit rychl\u00fd vzestup hladiny cukru v krvi.   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a73e2750 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 3<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-238\" class=\"h5p-iframe\" data-content-id=\"238\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (3) -MODULE 1_CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-a8e9891645c0b710540bdd16407d1460 wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Vyb\u00edrejte celozrnn\u00e9 cere\u00e1ln\u00ed v\u00fdrobky <\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Obiln\u00e9 v\u00fdrobky by m\u011bly b\u00fdt celozrnn\u00e9. M\u00edsto b\u00edl\u00e9ho pe\u010diva, t\u011bstovin nebo r\u00fd\u017ee zvolte: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>celozrnn\u00fd chl\u00e9b nebo \u017eitn\u00fd chl\u00e9b, <\/li>\n\n\n\n<li>kroupy (pohanka, je\u010dmen), <\/li>\n\n\n\n<li>neloupan\u00e1 r\u00fd\u017ee, <\/li>\n\n\n\n<li>ovesn\u00e9 vlo\u010dky. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tyto potraviny obsahuj\u00ed v\u00edce vl\u00e1kniny, vitam\u00edn\u016f a miner\u00e1l\u016f a jejich pravideln\u00e1 konzumace sni\u017euje riziko z\u00e1cpy, srde\u010dn\u00edch chorob, cukrovky 2. typu a rakoviny tlust\u00e9ho st\u0159eva a kone\u010dn\u00edku. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-528bace0 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 4<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-239\" class=\"h5p-iframe\" data-content-id=\"239\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (4) _ MODULE 1_CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-d57b96baad55aa781d74c2ccd9b1157a wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><em><strong>Zdrav\u00e9 zdroje b\u00edlkovin<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">B\u00edlkoviny by m\u011bly poch\u00e1zet z r\u016fzn\u00fdch zdroj\u016f \u2013 \u017eivo\u010di\u0161n\u00e9ho i rostlinn\u00e9ho p\u016fvodu. <br>Je vhodn\u00e9 omezit \u010derven\u00e9 maso, zejm\u00e9na zpracovan\u00e9 druhy (jako jsou uzeniny a uzeniny), a \u010dast\u011bji volit:. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ryby (dvakr\u00e1t t\u00fddn\u011b, nejl\u00e9pe tu\u010dn\u00e9 mo\u0159sk\u00e9 ryby, jako je losos nebo makrela), <\/li>\n\n\n\n<li>vaj\u00ed\u010dka <\/li>\n\n\n\n<li>lu\u0161t\u011bniny (nap\u0159. \u010do\u010dka, cizrna), kter\u00e9 tak\u00e9 poskytuj\u00ed vl\u00e1kninu a fytochemik\u00e1lie. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tu\u010dn\u00e9 ryby jsou zdrojem omega-3 mastn\u00fdch kyselin, kter\u00e9 podporuj\u00ed funkci srdce a mozku a maj\u00ed protiz\u00e1n\u011btliv\u00e9 vlastnosti. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ebbb9c4e alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 5<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-240\" class=\"h5p-iframe\" data-content-id=\"240\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (5) -MODULE 1_CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-58b01874473a292f2f4fa37cb810166a wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Fermentovan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky \u2013 podpora zdrav\u00ed st\u0159ev a imunity<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Je prosp\u011b\u0161n\u00e9 za\u0159adit do ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku ml\u00e9\u010dn\u00e9 v\u00fdrobky, zejm\u00e9na ty fermentovan\u00e9, jako jsou: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kef\u00edr <\/li>\n\n\n\n<li>p\u0159\u00edrodn\u00ed jogurt, <\/li>\n\n\n\n<li>podm\u00e1sl\u00ed. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Poskytuj\u00ed nejen v\u00e1pn\u00edk a b\u00edlkoviny, ale tak\u00e9 probiotika \u2013 prosp\u011b\u0161n\u00e9 bakterie, kter\u00e9 podporuj\u00ed st\u0159evn\u00ed mikrobiom. A stav na\u0161ich st\u0159ev ovliv\u0148uje nejen tr\u00e1ven\u00ed a imunitu, ale tak\u00e9 n\u00e1ladu a koncentraci.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-bc98e9c7 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 6<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-241\" class=\"h5p-iframe\" data-content-id=\"241\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (6) -MODULE1_CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-800d34d6a56790ac57b28ac8beefc00d wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>D\u00e1vejte si pozor na s\u016fl, cukr a nezdrav\u00e9 tuky<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">N\u011bkter\u00e9 p\u0159\u00edsady mohou p\u0159i nadm\u011brn\u00e9 konzumaci po\u0161kodit va\u0161e zdrav\u00ed. Pat\u0159\u00ed mezi n\u011b:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u016fl \u2013 p\u0159\u00edli\u0161 mnoho m\u016f\u017ee zv\u00fd\u0161it krevn\u00ed tlak; m\u00edsto toho je lep\u0161\u00ed pou\u017e\u00edt bylinky, p\u0159\u00edrodn\u00ed ko\u0159en\u00ed a citronovou \u0161\u0165\u00e1vu. Podle doporu\u010den\u00ed WHO je denn\u00ed limit 5 g (1 \u010dajov\u00e1 l\u017ei\u010dka).  <\/li>\n\n\n\n<li>cukr \u2013 zejm\u00e9na p\u0159id\u00e1van\u00fd do n\u00e1poj\u016f, sladkost\u00ed a zpracovan\u00fdch potravin. M\u011bla by b\u00fdt co nejv\u00edce omezena.  <\/li>\n\n\n\n<li>nasycen\u00e9 a transmastn\u00e9 kyseliny \u2013 nach\u00e1zej\u00ed se v s\u00e1dle, m\u00e1sle a tu\u010dn\u00e9m mase. Je lep\u0161\u00ed zvolit zdrav\u00e9 rostlinn\u00e9 tuky, jako je \u0159epkov\u00fd olej, ln\u011bn\u00fd olej nebo olivov\u00fd olej.  <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8ccfbf16 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 7<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-242\" class=\"h5p-iframe\" data-content-id=\"242\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (7) -MODULE 1_CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-96895f5c785fa88ac73978fa35df7c0b wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><em><strong>Voda \u2013 nejlep\u0161\u00ed n\u00e1poj na ka\u017ed\u00fd den<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--40);margin-bottom:var(--wp--preset--spacing--40)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Hlavn\u00edm n\u00e1pojem by m\u011bla b\u00fdt \u010dist\u00e1 voda \u2013 nejl\u00e9pe bez cukru a um\u011bl\u00fdch p\u0159\u00edsad. Bylinn\u00e9 \u010daje (m\u00e1ta, sko\u0159ice, okurka atd.) Dobrou volbou jsou tak\u00e9 neslazen\u00e9 \u010daje. Nejlep\u0161\u00ed je vyhnout se sladk\u00fdm n\u00e1poj\u016fm, energetick\u00fdm n\u00e1poj\u016fm a alkoholu, proto\u017ee maj\u00ed negativn\u00ed dopad na nervov\u00fd syst\u00e9m, j\u00e1tra, srdce a metabolismus \u2013 i kdy\u017e jsou \u0161iroce p\u0159ij\u00edm\u00e1ny.   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a20bb15e alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA 8<\/strong><\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-243\" class=\"h5p-iframe\" data-content-id=\"243\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA (8)-MODULE 1_ CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-4b3a95d9 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>Racion\u00e1ln\u00ed v\u00fd\u017eiva je z\u00e1kladem zdrav\u00e9ho \u017eivotn\u00edho stylu. Je nejen \u00fa\u010dinn\u00fdm n\u00e1strojem pro prevenci mnoha chronick\u00fdch onemocn\u011bn\u00ed, ale m\u00e1 tak\u00e9 vliv na kvalitu ka\u017edodenn\u00edho fungov\u00e1n\u00ed \u2013 od hladiny energie a n\u00e1lady a\u017e po du\u0161evn\u00ed v\u00fdkonnost. Kl\u00ed\u010dem k \u00fasp\u011bchu je d\u016fslednost, um\u00edrn\u011bnost a pov\u011bdom\u00ed. Nen\u00ed t\u0159eba dr\u017eet m\u00f3dn\u00ed z\u00e1zra\u010dn\u00e9 diety, vzd\u00e1vat se sv\u00fdch obl\u00edben\u00fdch p\u0159\u00edchut\u00ed nebo obsesivn\u011b po\u010d\u00edtat kalorie. Sta\u010d\u00ed se \u0159\u00eddit n\u011bkolika univerz\u00e1ln\u00edmi z\u00e1sadami:     <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>j\u00edst pravideln\u011b a pest\u0159e,<\/strong> <\/li>\n\n\n\n<li><strong>vyb\u00edrat nezpracovan\u00e9 potraviny,<\/strong> <\/li>\n\n\n\n<li><strong>j\u00edst porce o velikosti odpov\u00eddaj\u00edc\u00ed va\u0161im energetick\u00fdm pot\u0159eb\u00e1m,<\/strong> <\/li>\n\n\n\n<li><strong>omezit cukr, s\u016fl a nasycen\u00e9 tuky,<\/strong> <\/li>\n\n\n\n<li><strong>p\u00edt vodu a z\u016fstat fyzicky aktivn\u00ed.<\/strong> <\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-02ec60bed0c85de995f1dbc1e07ceade wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-right:0;margin-bottom:var(--wp--preset--spacing--20);margin-left:0\"><em><strong>Mal\u00e9 kr\u016f\u010dky \u2013 velk\u00fd dopad na zdrav\u00ed<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00fd krok ke zdrav\u011bj\u0161\u00edm n\u00e1vyk\u016fm se po\u010d\u00edt\u00e1, i ten nejmen\u0161\u00ed. M\u016f\u017ee to b\u00fdt:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00fdm\u011bna b\u00edl\u00e9ho pe\u010diva za celozrnn\u00e9,<\/li>\n\n\n\n<li>p\u0159id\u00e1n\u00ed zeleniny do sva\u010diny,<\/li>\n\n\n\n<li>nebo vynech\u00e1n\u00ed cukru v k\u00e1v\u011b. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zlep\u0161en\u00ed va\u0161ich n\u00e1vyk\u016f nemus\u00ed b\u00fdt dokonal\u00e9 \u2013 d\u016fle\u017eit\u00e9 je, aby bylo konzistentn\u00ed a realistick\u00e9. Proto je vzd\u011bl\u00e1v\u00e1n\u00ed v oblasti v\u00fd\u017eivy tak d\u016fle\u017eit\u00e9 \u2013 poskytuje nejen znalosti, ale tak\u00e9 motivuje a pom\u00e1h\u00e1 p\u0159ekon\u00e1vat v\u00fdzvy.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy\u017e se pod\u00edv\u00e1me na \u0161ir\u0161\u00ed obr\u00e1zek, podpora zdrav\u00e9ho stravov\u00e1n\u00ed je investic\u00ed do budoucnosti: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro n\u00e1s samotn\u00e9 \u2013 v na\u0161em zdrav\u00ed, nez\u00e1vislosti a pohod\u011b. <\/li>\n\n\n\n<li>Pro spole\u010dnost jako celek \u2013 v ni\u017e\u0161\u00edch n\u00e1kladech na zdravotn\u00ed p\u00e9\u010di a del\u0161\u00edm \u017eivot\u011b. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zdrav\u00e1 strava nen\u00ed jen individu\u00e1ln\u00ed volbou, ale kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed \u0161ir\u0161\u00ed kultury zdrav\u00ed \u2013 m\u011bla by b\u00fdt p\u0159\u00edtomna ve \u0161kol\u00e1ch, na pracovi\u0161t\u00edch, ve zdravotnictv\u00ed i v n\u00e1rodn\u00ed politice. <\/p>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-e5d5786b351bda05d25fff2c0dbf033f wp-block-paragraph\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><em><strong>V\u00fd\u017eivov\u00e1 doporu\u010den\u00ed \u2013 spolehliv\u00e1 a u\u017eite\u010dn\u00e1<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00e1 zem\u011b vypracov\u00e1v\u00e1 sv\u00e1 vlastn\u00ed doporu\u010den\u00ed pro zdrav\u00e9 stravov\u00e1n\u00ed, kter\u00e1 jsou zalo\u017eena na v\u011bdeck\u00e9m v\u00fdzkumu a p\u0159izp\u016fsobena m\u00edstn\u00edm pot\u0159eb\u00e1m. V Polsku takov\u00e9 pokyny p\u0159ipravuj\u00ed instituce v\u010detn\u011b N\u00e1rodn\u00edho centra pro v\u00fd\u017eivovou v\u00fdchovu. Jejich c\u00edlem je pom\u00e1hat budovat zdrav\u00e9 n\u00e1vyky, podporovat prevenci nemoc\u00ed a vzd\u011bl\u00e1vat ve\u0159ejnost.   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Doporu\u010dujeme v\u00e1m, abyste se s t\u011bmito doporu\u010den\u00edmi sezn\u00e1mili \u2013 jsou ve\u0159ejn\u011b dostupn\u00e1 a prezentovan\u00e1 p\u0159\u00edstupn\u00fdm zp\u016fsobem. Usnad\u0148uj\u00ed pochopen\u00ed toho, jak strukturovat ka\u017edodenn\u00ed stravu a ka\u017ed\u00fd den pe\u010dovat o sv\u00e9 zdrav\u00ed.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>https:\/\/mmr.gov.cz\/getmedia\/ce28c415-4891-4374-a038-f61795cb15d6\/GetFile8<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aby bylo snaz\u0161\u00ed aplikovat z\u00e1sady zdrav\u00e9ho stravov\u00e1n\u00ed v ka\u017edodenn\u00edm \u017eivot\u011b, mnoho zem\u00ed vyvinulo tzv. tal\u00ed\u0159 zdrav\u00e9 v\u00fd\u017eivy. Nahradil d\u0159\u00edv\u011bj\u0161\u00ed model potravinov\u00e9 pyramidy. Pyramida prezentovala potraviny ve v\u011b\u017eovit\u00e9m form\u00e1tu \u2013 od t\u011bch, kter\u00e9 by se m\u011bly j\u00edst nejv\u00edce, a\u017e po ty, kter\u00e9 by m\u011bly b\u00fdt omezeny. Naproti tomu tal\u00ed\u0159 ukazuje proporce skupin potravin v jednom j\u00eddle, co\u017e je jednodu\u0161\u0161\u00ed a prakti\u010dt\u011bj\u0161\u00ed.    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nap\u0159\u00edklad podle tohoto modelu v Polsku: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Polovinu tal\u00ed\u0159e by m\u011bla tvo\u0159it zelenina a ovoce, p\u0159i\u010dem\u017e v\u011bt\u0161inu tvo\u0159\u00ed zelenina. <\/li>\n\n\n\n<li>Jednu \u010dtvrtinu tal\u00ed\u0159e by m\u011bly tvo\u0159it obiln\u00e9 v\u00fdrobky, nejl\u00e9pe celozrnn\u00e9. <\/li>\n\n\n\n<li>Zb\u00fdvaj\u00edc\u00ed \u010dtvrtina by m\u011bla obsahovat potraviny bohat\u00e9 na b\u00edlkoviny, jako je libov\u00e9 maso, ryby, vejce, lu\u0161t\u011bniny a ml\u00e9\u010dn\u00e9 v\u00fdrobky. <\/li>\n\n\n\n<li>Krom\u011b toho je prosp\u011b\u0161n\u00e9 p\u0159id\u00e1vat zdrav\u00e9 rostlinn\u00e9 tuky (nap\u0159. olivov\u00fd olej) a v\u017edy p\u00edt vodu jako hlavn\u00ed n\u00e1poj. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tento druh rozd\u011blen\u00ed pom\u00e1h\u00e1 p\u0159i sestavov\u00e1n\u00ed zdrav\u00fdch a vyv\u00e1\u017een\u00fdch j\u00eddel a tak\u00e9 p\u0159i vyh\u00fdb\u00e1n\u00ed se b\u011b\u017en\u00fdm dietn\u00edm chyb\u00e1m, jako jsou: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>j\u00edst nepravideln\u00e1 j\u00eddla,<\/li>\n\n\n\n<li>porce, kter\u00e9 jsou p\u0159\u00edli\u0161 mal\u00e9 nebo p\u0159\u00edli\u0161 velk\u00e9,<\/li>\n\n\n\n<li>nadm\u011brn\u00fd p\u0159\u00edjem cukru, soli a nasycen\u00fdch tuk\u016f,<\/li>\n\n\n\n<li>p\u0159\u00edli\u0161 m\u00e1lo zeleniny, ovoce, celozrnn\u00fdch v\u00fdrobk\u016f a ryb. <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-82442667 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<ul class=\"wp-block-list\">\n<li><strong>V praxi racion\u00e1ln\u00ed v\u00fd\u017eiva neznamen\u00e1 jen v\u00fdb\u011br zdrav\u00fdch potravin, ale tak\u00e9 toto:<\/strong> <\/li>\n\n\n\n<li>a) db\u00e1t na jejich kvalitu a kvantitu,<\/li>\n\n\n\n<li>b) dodr\u017eovat pravideln\u00e9 doby j\u00eddla,<\/li>\n\n\n\n<li>c) zp\u016fsob p\u0159\u00edpravy,<\/li>\n\n\n\n<li>d) pestrost po cel\u00fd den.<\/li>\n\n\n\n<li><strong>Aby byla strava pova\u017eov\u00e1na za zdravou a racion\u00e1ln\u00ed, m\u011bla by:<\/strong> <\/li>\n\n\n\n<li>a) poskytovat v\u0161echny z\u00e1kladn\u00ed \u017eiviny: b\u00edlkoviny, tuky, sacharidy, vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky, vl\u00e1kninu a vodu,<\/li>\n\n\n\n<li>b) obsahovat spr\u00e1vn\u00e9 mno\u017estv\u00ed kalori\u00ed \u2013 v souladu s pot\u0159ebami organismu,<\/li>\n\n\n\n<li>c) b\u00fdt r\u016fznorod\u00e1<\/li>\n\n\n\n<li>d) br\u00e1t v \u00favahu individu\u00e1ln\u00ed zdravotn\u00ed pot\u0159eby, nap\u0159\u00edklad u lid\u00ed s alergiemi, cukrovkou nebo vysok\u00fdm krevn\u00edm tlakem.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-b8b98de9 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignfull has-text-align-center\"><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 9<\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-244\" class=\"h5p-iframe\" data-content-id=\"244\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTIVN\u00cd AKTIVITA 9 -MODULE 1_CH\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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