{"id":1118,"date":"2025-10-01T14:03:04","date_gmt":"2025-10-01T12:03:04","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/moodbites-training-module-1-lesson-3\/"},"modified":"2025-12-30T13:01:29","modified_gmt":"2025-12-30T12:01:29","slug":"moodbites-training-module-1-lesson-3","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/cs\/lesson\/moodbites-training-module-1-lesson-3\/","title":{"rendered":"3. Z\u00e1sady pl\u00e1nov\u00e1n\u00ed j\u00eddel a denn\u00edho j\u00eddeln\u00ed\u010dku"},"content":{"rendered":"
\n
\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n
    \n
  • udr\u017eovat stabiln\u00ed hladinu cukru v krvi, <\/li>\n\n\n\n
  • zabr\u00e1nit n\u00e1hl\u00e9mu hladu, <\/li>\n\n\n\n
  • zlep\u0161it koncentraci a zv\u00fd\u0161it hladinu energie. <\/li>\n<\/ul>\n\n

    V\u00fdzkumy ukazuj\u00ed, \u017ee nepravideln\u00e9 stravov\u00e1n\u00ed, zejm\u00e9na vynech\u00e1v\u00e1n\u00ed sn\u00eddan\u011b a p\u0159ej\u00edd\u00e1n\u00ed se ve ve\u010dern\u00edch hodin\u00e1ch, zvy\u0161uje riziko obezity, za\u017e\u00edvac\u00edch probl\u00e9m\u016f a metabolick\u00fdch onemocn\u011bn\u00ed (nap\u0159. cukrovka 2. typu). <\/p>\n\n

    \n

    Ka\u017ed\u00e9 j\u00eddlo by m\u011blo b\u00fdt vyv\u00e1\u017een\u00e9, co\u017e znamen\u00e1, \u017ee by m\u011blo obsahovat potraviny z r\u016fzn\u00fdch skupin: <\/strong><\/p>\n\n\n\n

      \n
    • komplexn\u00ed sacharidy \u2013 nap\u0159. celozrnn\u00e9 pe\u010divo, kroupy, r\u00fd\u017ee<\/strong> <\/li>\n\n\n\n
    • b\u00edlkoviny \u2013 nap\u0159. vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky, maso nebo lu\u0161t\u011bniny,<\/strong> <\/li>\n\n\n\n
    • zdrav\u00e9 tuky \u2013 nap\u0159. rostlinn\u00e9 oleje, o\u0159echy, semena,<\/strong> <\/li>\n\n\n\n
    • zelenina a\/nebo ovoce \u2013 nejl\u00e9pe \u010derstv\u00e9 a pestr\u00e9.<\/strong> <\/li>\n<\/ul>\n<\/div><\/div>\n\n
      <\/div><\/div>\n\n
      J\u00cdDLO<\/strong><\/td>POKYNY<\/strong><\/td><\/tr>
      Sn\u00eddan\u011b<\/strong> <\/td>M\u011bla by zajistit 20\u201325 % denn\u00ed kalorick\u00e9 pot\u0159eby. Je to hlavn\u00ed zdroj energie pro za\u010d\u00e1tek dne \u2013 m\u011bla by obsahovat komplexn\u00ed sacharidy (nap\u0159. celozrnn\u00e9 pe\u010divo), b\u00edlkoviny (vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky) a zeleninu nebo ovoce. <\/td><\/tr>
      Druh\u00e1 sn\u00eddan\u011b (dopoledn\u00ed sva\u010dina)<\/strong> <\/td>Lehk\u00e1 sva\u010dina \u2013 ide\u00e1ln\u011b zelenina, ovoce, celozrnn\u00fd sendvi\u010d, b\u00edl\u00fd jogurt nebo o\u0159echy. Je t\u0159eba se vyhnout sladkostem a vysoce zpracovan\u00fdm potravin\u00e1m. <\/td><\/tr>
      Ob\u011bd<\/strong> <\/td>Hlavn\u00ed j\u00eddlo \u2013 30\u201335 % denn\u00ed energie. M\u011bl by obsahovat porci b\u00edlkovin, komplexn\u00ed sacharidy a velk\u00e9 mno\u017estv\u00ed zeleniny. Ide\u00e1ln\u011b p\u0159ipraven\u00e9 va\u0159en\u00edm, du\u0161en\u00edm nebo pe\u010den\u00edm bez tuku. <\/td><\/tr>
      Odpoledn\u00ed sva\u010dina<\/strong> <\/td>Dopl\u0148kov\u00e9 j\u00eddlo \u2013 nap\u0159. jogurt s ovocem, zeleninov\u00e9 smoothie, hrst sem\u00ednek nebo sendvi\u010d se zeleninovou pomaz\u00e1nkou. Pom\u00e1h\u00e1 udr\u017eovat hladinu energie po zbytek dne. <\/td><\/tr>
      Ve\u010de\u0159e<\/strong> <\/td>M\u011bla by b\u00fdt lehk\u00e1 a j\u00edst alespo\u0148 2\u20133 hodiny p\u0159ed span\u00edm. M\u016f\u017ee to b\u00fdt zelenina, ml\u00e9\u010dn\u00e9 v\u00fdrobky, ryby nebo va\u0159en\u00e9 lu\u0161t\u011bniny, s p\u0159\u00edlohou krup nebo celozrnn\u00e9 pe\u010divo. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n

      3.1. Doporu\u010den\u00fd denn\u00ed po\u010det porc\u00ed z r\u016fzn\u00fdch skupin potravin (dosp\u011bl\u00ed se st\u0159edn\u00ed fyzickou aktivitou<\/strong> <\/h3>\n\n
      \n
      \n

      Tato tabulka ukazuje, kolik porc\u00ed r\u016fzn\u00fdch skupin potravin bychom m\u011bli ka\u017ed\u00fd den sn\u00edst, abychom si udr\u017eeli zdravou stravu. Zahrnuje: <\/p>\n\n\n\n

        \n
      • a) n\u00e1zvy skupin potravin (nap\u0159. zelenina, ovoce),<\/li>\n\n\n\n
      • b) doporu\u010den\u00fd po\u010det porc\u00ed denn\u011b,<\/li>\n\n\n\n
      • c) a co znamen\u00e1 jedna porce \u2013 s jednoduch\u00fdmi p\u0159\u00edklady (nap\u0159. jeden kraj\u00edc chleba, jedno jablko). <\/li>\n<\/ul>\n<\/div>\n\n\n\n
        \n
        <\/div>\n<\/div>\n<\/div><\/div>\n\n
        \n

        Co je dobr\u00e9 v\u011bd\u011bt<\/em> <\/strong><\/p>\n\n\n\n

        \n\n\n\n

        Nemus\u00edte po\u010d\u00edtat v\u0161e na gramy \u2013 jde o p\u0159ibli\u017en\u00e9 mno\u017estv\u00ed, kter\u00e9 pom\u00e1h\u00e1 s lep\u0161\u00edm pl\u00e1nov\u00e1n\u00edm j\u00eddla. <\/p>\n\n\n\n

        Po\u010det porc\u00ed lze p\u0159izp\u016fsobit va\u0161emu v\u011bku, \u00farovni aktivity a zdravotn\u00edmu stavu \u2013 tabulka je obecn\u00fdm vod\u00edtkem, nikoli striktn\u00edm pravidlem. <\/p>\n\n\n\n

        V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by ka\u017ed\u00e9 j\u00eddlo m\u011blo obsahovat potraviny z r\u016fzn\u00fdch skupin \u2013 nap\u0159\u00edklad zeleninu, obiln\u00e9 v\u00fdrobky, zdroj b\u00edlkovin a trochu tuku. <\/p>\n\n\n\n

        Jak to pou\u017e\u00edvat <\/em> <\/strong><\/p>\n\n\n\n

        \n\n\n\n

        V praxi si m\u016f\u017eete ka\u017ed\u00fd den ozna\u010dit, kter\u00e9 porce jste ji\u017e sn\u011bdli \u2013 to pom\u00e1h\u00e1 pos\u00edlit zdrav\u00e9 n\u00e1vyky. Tabulku lze tak\u00e9 pou\u017e\u00edt jako vod\u00edtko p\u0159i tvorb\u011b j\u00eddeln\u00edch pl\u00e1n\u016f, pl\u00e1nov\u00e1n\u00ed n\u00e1kup\u016f potravin nebo diskuzi o zdrav\u00e9m stravov\u00e1n\u00ed. <\/p>\n\n\n\n

        Skupina potravin<\/strong> <\/td>Doporu\u010den\u00e9 denn\u00ed d\u00e1vky<\/strong> <\/td>P\u0159\u00edklad 1 porce<\/strong> <\/td><\/tr>
        Zelenina <\/td>3\u20135 porc\u00ed <\/td>1 hrnek sal\u00e1tu \/ 1\/2 hrnku va\u0159en\u00e9 zeleniny <\/td><\/tr>
        Ovoce <\/td>2\u20133 porce <\/td>1 st\u0159edn\u00ed ovoce \/ 1\/2 hrnku \u0161\u0165\u00e1vy \/ 2 l\u017e\u00edce su\u0161en\u00e9ho ovoce <\/td><\/tr>
        Obiln\u00e9 v\u00fdrobky <\/td>5\u20137 porc\u00ed <\/td>1 kraj\u00edc chleba \/ 1\/2 hrnku va\u0159en\u00fdch krup \/ 1\/3 hrnku cere\u00e1li\u00ed <\/td><\/tr>
        Ml\u00e9\u010dn\u00e9 v\u00fdrobky <\/td>2\u20133 porce <\/td>1 hrnek ml\u00e9ka \/ cca 250 ml jogurtu \/ 30 g tvarohu <\/td><\/tr>
        Maso, ryby, vejce, lu\u0161t\u011bniny <\/td>1\u20132 porce <\/td>100\u2013150 g masa\/ryby \/ 2 vejce \/ 1\/2 hrnku lu\u0161t\u011bnin <\/td><\/tr>
        Rostlinn\u00e9 tuky a o\u0159echy <\/td>2\u20133 porce <\/td>1 pol\u00e9vkov\u00e1 l\u017e\u00edce oleje \/ 10 g o\u0159ech\u016f \/ 1 pl\u00e1tek avok\u00e1da <\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div><\/div>\n\n

        <\/p>\n\n

        3.2. D\u016fsledky chyb p\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddla<\/strong> <\/h3>\n\n
        \n

        Pokud je denn\u00ed j\u00eddlo \u0161patn\u011b napl\u00e1nov\u00e1no, mohou nastat r\u016fzn\u00e9 zdravotn\u00ed probl\u00e9my. Tyto probl\u00e9my \u010dasto nejsou patrn\u00e9 hned, ale postupem \u010dasu maj\u00ed tendenci se zhor\u0161ovat. Zde jsou nej\u010dast\u011bj\u0161\u00ed chyby a jejich dopady: <\/p>\n\n\n\n

          \n
        • P\u0159\u00edli\u0161 m\u00e1lo j\u00eddel b\u011bhem dne \u2013 nap\u0159\u00edklad j\u00edst pouze dv\u011b velk\u00e1 j\u00eddla m\u00edsto 4\u20135 men\u0161\u00edch. To m\u016f\u017ee v\u00e9st k z\u00e1chvat\u016fm hladu, poj\u00edd\u00e1n\u00ed pochutin mezi j\u00eddly a kol\u00eds\u00e1n\u00ed hladiny cukru v krvi. V\u00fdsledek? Je t\u011b\u017e\u0161\u00ed se soust\u0159edit a snadn\u011bj\u0161\u00ed p\u0159ib\u00edrat na v\u00e1ze. <\/li>\n\n\n\n
        • Vynech\u00e1n\u00ed sn\u00eddan\u011b \u2013 prvn\u00ed j\u00eddlo dne je velmi d\u016fle\u017eit\u00e9. Kdy\u017e ho vynech\u00e1me, m\u00e1me m\u00e9n\u011b energie a hor\u0161\u00ed n\u00e1ladu, h\u016f\u0159e se soust\u0159ed\u00edme ve \u0161kole nebo v pr\u00e1ci a je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee se ve\u010der p\u0159ej\u00edme. <\/li>\n\n\n\n
        • P\u0159ej\u00edd\u00e1n\u00ed p\u0159i ve\u010de\u0159i \u2013 m\u016f\u017ee zp\u016fsobit za\u017e\u00edvac\u00ed probl\u00e9my, hor\u0161\u00ed sp\u00e1nek a v\u00e9st t\u011blo k ukl\u00e1d\u00e1n\u00ed tuku m\u00edsto jeho spalov\u00e1n\u00ed. <\/li>\n\n\n\n
        • P\u0159\u00edli\u0161 m\u00e1lo zeleniny a vl\u00e1kniny \u2013 m\u00e1 za n\u00e1sledek z\u00e1cpu, oslaben\u00ed dobr\u00fdch st\u0159evn\u00edch bakteri\u00ed (tzv. mikrobiom) a \u010dasem zvy\u0161uje riziko z\u00e1va\u017en\u00fdch onemocn\u011bn\u00ed, jako je rakovina tlust\u00e9ho st\u0159eva a kone\u010dn\u00edku. <\/li>\n\n\n\n
        • Nepravideln\u00e9 stravov\u00e1n\u00ed a v\u00fdb\u011br zpracovan\u00fdch potravin (nap\u0159. rychl\u00e9ho ob\u010derstven\u00ed, sladkost\u00ed, hotov\u00fdch j\u00eddel) \u2013 m\u016f\u017ee v\u00e9st k \u00fanav\u011b, oslaben\u00ed imunity, probl\u00e9m\u016fm se soust\u0159ed\u011bn\u00edm a zv\u00fd\u0161en\u00e9 n\u00e1chylnosti ke stresu. <\/li>\n<\/ul>\n<\/div><\/div>\n\n

          <\/p>\n\n

          3.3. D\u016fsledky chyb p\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddla<\/strong> <\/h3>\n\n
          \n

          Pl\u00e1nov\u00e1n\u00ed j\u00eddla se m\u016f\u017ee zd\u00e1t jako slo\u017eit\u00fd \u00fakol, ale dodr\u017eov\u00e1n\u00ed n\u011bkolika jednoduch\u00fdch pravidel usnad\u0148uje posouzen\u00ed, zda j\u00eddeln\u00ed\u010dek spl\u0148uje z\u00e1kladn\u00ed krit\u00e9ria racion\u00e1ln\u00ed v\u00fd\u017eivy. Zde jsou nejd\u016fle\u017eit\u011bj\u0161\u00ed tipy: <\/p>\n\n\n\n

          \n
          <\/path><\/svg><\/span>Dodr\u017eujte pravidlo zdrav\u00e9ho stravov\u00e1n\u00ed \u2013 polovina porce by m\u011bla b\u00fdt zelenina a ovoce, 1\/4 celozrnn\u00e9 v\u00fdrobky a 1\/4 b\u00edlkovin (rostlinn\u00e9ho nebo \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu). <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>Pl\u00e1nujte si j\u00eddlo dop\u0159edu \u2013 to pom\u00e1h\u00e1 vyhnout se impulzivn\u00edmu nakupov\u00e1n\u00ed a sah\u00e1n\u00ed po nezdrav\u00fdch produktech. <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>V\u011bnujte pozornost etiket\u00e1m \u2013 vyhn\u011bte se v\u00fdrobk\u016fm obsahuj\u00edc\u00edm gluk\u00f3zo-frukt\u00f3zov\u00fd sirup, hydrogenovan\u00e9 rostlinn\u00e9 tuky (transmastn\u00e9 kyseliny) a nadm\u011brn\u00e9 mno\u017estv\u00ed soli. <\/span><\/div>\n<\/div><\/div>\n\n\n\n
          \n
          <\/path><\/svg><\/span>Dbejte na p\u0159\u00edpravu j\u00eddla \u2013 va\u0159te ve v\u011bt\u0161\u00edch d\u00e1vk\u00e1ch a porcujte j\u00eddla na n\u00e1sleduj\u00edc\u00ed dny, abyste sn\u00ed\u017eili z\u00e1vislost na rychl\u00e9m ob\u010derstven\u00ed. <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>Vyb\u00edrejte si \u010derstv\u00e9, m\u00edstn\u00ed a sez\u00f3nn\u00ed produkty \u2013 jsou levn\u011bj\u0161\u00ed, zdrav\u011bj\u0161\u00ed a v\u00fd\u017eivn\u011bj\u0161\u00ed. <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>Nevynech\u00e1vejte sn\u00eddani a vyh\u00fdbejte se vydatn\u00fdm ve\u010de\u0159\u00edm \u2013 cirkadi\u00e1nn\u00ed rytmus t\u011bla podporuje vy\u0161\u0161\u00ed spalov\u00e1n\u00ed kalori\u00ed v prvn\u00ed polovin\u011b dne. . <\/span><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n

          <\/p>\n\n

          3.4. Energetick\u00e9 a v\u00fd\u017eivov\u00e9 po\u017eadavky pro dosp\u011bl\u00e9<\/strong> <\/strong><\/h3>\n\n
          \n
          <\/div>\n\n\n\n
          \n

          Mno\u017estv\u00ed kalori\u00ed a \u017eivin, kter\u00e9 ka\u017ed\u00fd den pot\u0159ebujeme, z\u00e1vis\u00ed na mnoha faktorech \u2013 jako je pohlav\u00ed, v\u011bk, t\u011blesn\u00e1 hmotnost, \u00farove\u0148 fyzick\u00e9 aktivity a t\u011blesn\u00fd stav (nap\u0159. t\u011bhotenstv\u00ed, kojen\u00ed, zotaven\u00ed z nemoci).N\u00ed\u017ee je uvedena tabulka s p\u0159ibli\u017en\u00fdmi po\u017eadavky \u2013 odhadovan\u00fdmi hodnotami, kter\u00e9 mohou pomoci p\u0159i pl\u00e1nov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku. Ka\u017ed\u00e9 t\u011blo je jin\u00e9, tak\u017ee individu\u00e1ln\u00ed pot\u0159eby se mohou li\u0161it \u2013 nap\u0159\u00edklad sportovec bude vy\u017eadovat v\u00edce energie ne\u017e n\u011bkdo se sedav\u00fdm \u017eivotn\u00edm stylem. D\u016fle\u017eit\u00e9! <\/strong>V\u017edy je dobr\u00e9 vz\u00edt v \u00favahu n\u00e1rodn\u00ed pokyny zpracovan\u00e9 v\u011bdeck\u00fdmi organizacemi (nap\u0159. instituty pro zdrav\u00ed nebo v\u00fd\u017eivu), proto\u017ee doporu\u010den\u00ed se mohou v jednotliv\u00fdch zem\u00edch li\u0161it a v pr\u016fb\u011bhu \u010dasu se m\u011bnit. Proto by se s t\u011bmito \u00fadaji m\u011blo zach\u00e1zet jako se vzd\u011bl\u00e1vac\u00edmi informacemi, nikoli jako s p\u0159\u00edsn\u00fdm standardem. <\/p>\n<\/div>\n<\/div><\/div>\n\n

          <\/p>\n\n

          Odhadovan\u00e9 energetick\u00e9 a nutri\u010dn\u00ed pot\u0159eby dosp\u011bl\u00fdch<\/strong> <\/h4>\n\n
          <\/strong> <\/td>\u017deny (v\u011bk 19\u201359)<\/strong> <\/td>Mu\u017ei (v\u011bk 19\u201359)<\/strong> <\/td><\/tr>
          Energie (kcal\/den) \u2013 m\u00edrn\u00e1 fyzick\u00e1 aktivita <\/td>2000\u20132500 kcal <\/td>2550\u20133000 kcall <\/td><\/tr>
          B\u00edlkoviny <\/td>0,83 g\/kg t\u011blesn\u00e9 hmotnosti (p\u0159ibli\u017en\u011b 47-54 g\/den) <\/td>0,83 g\/kg t\u011blesn\u00e9 hmotnosti (cca 55-62 g\/den) <\/td><\/tr>
          Sacharidy <\/td>45\u201365 % energie <\/td>45\u201365 % energie <\/td><\/tr>
          Tuky <\/td>30-40 % energie <\/td>30-40 % energie <\/td><\/tr>
          Nasycen\u00e9 mastn\u00e9 kyseliny <\/td>Co nejni\u017e\u0161\u00ed <\/td>Co nejni\u017e\u0161\u00ed <\/td><\/tr>
          Vl\u00e1knina <\/td>25 g <\/td>25 g <\/td><\/tr>
          S\u016fl (NaCl) <\/td><5 g <\/td><5 g <\/td><\/tr>
          V\u00e1pn\u00edk <\/td>1000\u20131200 mg <\/td>1000 mg <\/td><\/tr>
          \u017delezo <\/td>18 mg <\/td>10 mg <\/td><\/tr>
          Ho\u0159\u010d\u00edk <\/td>310\u2013320 mg <\/td>400\u2013420 mg <\/td><\/tr>
          Vitam\u00edn D <\/td>800\u20132000 IU (20\u201350 \u00b5g) <\/td>800\u20132000 IU (20\u201350 \u00b5g) <\/td><\/tr><\/tbody><\/table><\/figure>\n\n

          U osob vykon\u00e1vaj\u00edc\u00edch fyzickou pr\u00e1ci, sportuj\u00edc\u00edch nebo t\u011bhotn\u00fdch \u010di koj\u00edc\u00edch \u017een se mohou energetick\u00e9 po\u017eadavky zv\u00fd\u0161it o 10\u201325 %. 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