{"id":1136,"date":"2025-10-14T11:00:21","date_gmt":"2025-10-14T09:00:21","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/selected-mindful-eating-techniques-for-people-with-mental-health-problems\/"},"modified":"2026-01-14T09:30:43","modified_gmt":"2026-01-14T08:30:43","slug":"selected-mindful-eating-techniques-for-people-with-mental-health-problems","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/cs\/lesson\/selected-mindful-eating-techniques-for-people-with-mental-health-problems\/","title":{"rendered":"2. Vybran\u00e9 techniky v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed pro osoby s du\u0161evn\u00edmi probl\u00e9my"},"content":{"rendered":"\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Techniky v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed \u2013 praktick\u00e1 implementace<\/strong><\/p>\n\n\n\n<p class=\"sensei-content-description wp-block-paragraph\"><strong>Stupnice v\u0161\u00edmavosti hladu <\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160k\u00e1la v\u0161\u00edmavosti hladu je n\u00e1stroj, kter\u00fd pom\u00e1h\u00e1 lidem v\u011bdom\u011b sledovat \u00farove\u0148 sv\u00e9ho hladu p\u0159ed j\u00eddlem, b\u011bhem n\u011bj a po n\u011bm. Podporuje u\u010den\u00ed se rozli\u0161ovat fyzick\u00fd hlad od emo\u010dn\u00edho hladu a umo\u017e\u0148uje lep\u0161\u00ed \u0159\u00edzen\u00ed stravov\u00e1n\u00ed \u2013 rozhodov\u00e1n\u00ed na z\u00e1klad\u011b skute\u010dn\u00fdch pot\u0159eb t\u011bla, sp\u00ed\u0161e ne\u017e j\u00edst jen proto, \u017ee je n\u011bco l\u00e1kav\u00e9 (Albers, 2015).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pov\u011bdom\u00ed o \u00farovni hladu umo\u017e\u0148uje: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lep\u0161\u00ed pl\u00e1nov\u00e1n\u00ed j\u00eddla, <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zastavit se p\u0159ed impulzivn\u00edm s\u00e1hnut\u00edm po dal\u0161\u00edm j\u00eddle,<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>odli\u0161en\u00ed fyzick\u00e9ho hladu od takzvan\u00e9ho &#8222;emo\u010dn\u00edho hladu&#8220;.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-49ec47f4 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>Stupnice hladu: Jak ji pou\u017e\u00edvat? <\/strong><br>Zkontrolujte si \u00farove\u0148 sv\u00e9ho hladu na stupnici od 1 do 10: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#d6d6c8;border-width:3px\"><tbody><tr><td>\u00darove\u0148 <\/td><td>Popis <\/td><\/tr><tr><td>1  <\/td><td>Hladov\u011bn\u00ed \u2013 kru\u010den\u00ed v b\u0159i\u0161e, bolest hlavy, neklid <\/td><\/tr><tr><td>2-3  <\/td><td>Hlad \u2013 \u010das na vydatn\u00e9 j\u00eddlo <\/td><\/tr><tr><td>4-5  <\/td><td>Pocit hladu nebo je\u0161t\u011b nen\u00ed \u010das na j\u00eddlo <\/td><\/tr><tr><td>6-7  <\/td><td>Sytost \u2013 c\u00edt\u00edte se dob\u0159e a to sta\u010d\u00ed <\/td><\/tr><tr><td>8  <\/td><td>Plnost \u2013 je lep\u0161\u00ed p\u0159estat j\u00edst <\/td><\/tr><tr><td>9-10  <\/td><td>P\u0159ej\u00edd\u00e1n\u00ed \u2013 nepohodl\u00ed, pocit t\u011b\u017ekosti, l\u00edtost <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Cvi\u010den\u00ed: <em>Zastavte se a zhodno\u0165te<\/em><\/strong><br><br>Vyberte si 3 momenty b\u011bhem dne, nap\u0159\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159ed sn\u00eddan\u00ed <\/li>\n\n\n\n<li>Po ob\u011bd\u011b <\/li>\n\n\n\n<li>Ve\u010der <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Zapi\u0161te si \u00farove\u0148 sv\u00e9ho hladu (1\u201310) a odpov\u011bzte na ot\u00e1zky: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#dff2c5;border-width:2px\"><tbody><tr><td>Okam\u017eik dne <\/td><td>\u00darove\u0148 hladu (1\u201310) <\/td><td>Co c\u00edt\u00edm ve sv\u00e9m t\u011ble? <\/td><td>Je to fyzick\u00fd nebo emocion\u00e1ln\u00ed hlad? <\/td><\/tr><tr><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dal\u0161\u00ed tipy: <\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Nastavte si bud\u00edk ka\u017ed\u00e9 3\u20134 hodiny nebo si nastavte p\u0159ipom\u00ednku \u201eM\u00e1m opravdu hlad?\u201c. <\/li>\n\n\n\n<li>Ne\u017e s\u00e1hnete po j\u00eddle, zeptejte se sami sebe: \u201eJak moc m\u00e1m pr\u00e1v\u011b te\u010f hlad?\u201c Pokud m\u00e1te m\u00e9n\u011b ne\u017e 4, je to znamen\u00ed, \u017ee je \u010das j\u00edst. Pokud m\u00e1te v\u00edce ne\u017e 6, zastavte se a zkontrolujte: mo\u017en\u00e1 je to stres, nuda nebo jin\u00e9 emoce? <\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160k\u00e1la v\u0161\u00edmavosti hladu je ka\u017edodenn\u00edm n\u00e1strojem pro sebepozorov\u00e1n\u00ed. D\u00edky n\u00ed klienti znovu z\u00edskaj\u00ed kontrolu nad sv\u00fdm j\u00eddlem, nau\u010d\u00ed se rozli\u0161ovat hlad od chut\u00ed a j\u00edst pouze tehdy, kdy\u017e to skute\u010dn\u011b pot\u0159ebuj\u00ed.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0879341e alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-377bfdbd alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4c8e9a72\">\n<p class=\"wp-block-paragraph\"><strong>Kv\u00edz: Jak \u010dasto praktikujete v\u011bdom\u00e9 stravov\u00e1n\u00ed?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>N\u00ed\u017ee uveden\u00fd kv\u00edz v\u00e1m pom\u016f\u017ee zhodnotit, do jak\u00e9 m\u00edry uplat\u0148ujete principy v\u011bdom\u00e9ho stravov\u00e1n\u00ed ve sv\u00e9m ka\u017edodenn\u00edm \u017eivot\u011b.<\/strong> <br><strong>Nejedn\u00e1 se o test \u2013 berte jej jako n\u00e1stroj sebepozorov\u00e1n\u00ed a inspiraci ke zm\u011bn\u011b! <\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vyberte jednu z n\u00e1sleduj\u00edc\u00edch odpov\u011bd\u00ed:<br>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>P\u0159est\u00e1v\u00e1m j\u00edst, kdy\u017e se c\u00edt\u00edm syt\u00fd\/\u00e1. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>J\u00edm, kdy\u017e m\u00e1m fyzick\u00fd hlad \u2013 ne emocion\u00e1ln\u00ed. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Sna\u017e\u00edm se nej\u00edst mezi j\u00eddly bez kontroly. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Vychutn\u00e1v\u00e1m si ka\u017ed\u00e9 sousto, ne\u017e s\u00e1hnu po dal\u0161\u00edm. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Kdy\u017e j\u00edm, mysl\u00edm na to, jak j\u00eddlo vy\u017eivuje m\u00e9 t\u011blo. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Nesoud\u00edm se, kdy\u017e toho ob\u010das sn\u00edm p\u0159\u00edli\u0161 mnoho. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Kdy\u017e j\u00edm, ned\u011bl\u00e1m n\u011bkolik v\u011bc\u00ed najednou. Kdy\u017e j\u00edm \u2013 d\u011bl\u00e1m jen to.  <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Nemus\u00edm doj\u00edst v\u0161e na tal\u00ed\u0159i. P\u0159est\u00e1v\u00e1m j\u00edst, kdy\u017e se c\u00edt\u00edm pln\u00fd. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"9\" class=\"wp-block-list\">\n<li>J\u00edm pomalu, pe\u010dliv\u011b \u017ev\u00fdk\u00e1m ka\u017ed\u00e9 sousto. <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong><\/li>\n<\/ol>\n\n\n\n<ol start=\"10\" class=\"wp-block-list\">\n<li>Rozpozn\u00e1v\u00e1m okam\u017eiky, kdy za\u010dnu j\u00edst bezmy\u0161lenkovit\u011b (nap\u0159. automaticky sah\u00e1m po j\u00eddle). <br><strong>V\u017edy \/ \u010casto \/ N\u011bkdy \/ Z\u0159\u00eddka \/ Nikdy<\/strong> <\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-1205e476\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong> \u00da\u010dinnost mindfulness p\u0159i pr\u00e1ci s lidmi s du\u0161evn\u00ed nemoc\u00ed<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intervence zalo\u017een\u00e9 na v\u0161\u00edmavosti ( Mindfulness -Based Interventions &#8211; MBI) si z\u00edskaly \u0161irok\u00e9 uplatn\u011bn\u00ed p\u0159i l\u00e9\u010db\u011b r\u016fzn\u00fdch du\u0161evn\u00edch poruch. Metaanal\u00fdzy nazna\u010duj\u00ed, \u017ee MBI maj\u00ed st\u0159edn\u00ed a\u017e siln\u00e9 \u00fa\u010dinky p\u0159i sni\u017eov\u00e1n\u00ed p\u0159\u00edznak\u016f deprese, \u00fazkosti, stresu, nespavosti a psych\u00f3zy (Zhang et al., 2021). Znalost t\u011bchto technik m\u016f\u017ee b\u00fdt obzvl\u00e1\u0161\u0165 u\u017eite\u010dn\u00e1 pro odborn\u00edky podporuj\u00edc\u00ed osoby s du\u0161evn\u00edmi probl\u00e9my, v\u010detn\u011b soci\u00e1ln\u00edch pracovn\u00edk\u016f, terapeut\u016f atd.   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c6ba59cc alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>V\u0161\u00edmavost p\u0159i depresi a sni\u017eov\u00e1n\u00ed \u00fazkosti<\/em><\/strong><br>V\u00fdzkum ukazuje, \u017ee MBI \u00fa\u010dinn\u011b sni\u017euj\u00ed p\u0159\u00edznaky deprese a \u00fazkosti a vykazuj\u00ed st\u0159edn\u00ed a\u017e siln\u00e9 terapeutick\u00e9 \u00fa\u010dinky (Zhang et al., 2021). Jako metoda prevence relapsu deprese se doporu\u010duje zejm\u00e9na kognitivn\u00ed terapie zalo\u017een\u00e1 na v\u0161\u00edmavosti (MBCT) \u2013 kter\u00e1 kombinuje v\u0161\u00edmavost s kognitivn\u011b-behavior\u00e1ln\u00ed terapi\u00ed (Hofmann et al., 2010).  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ab99abb5 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-07fec9a9\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace.<\/strong><br>\u010clov\u011bk s depres\u00ed \u010dasto za\u017e\u00edv\u00e1 negativn\u00ed p\u0159em\u00edt\u00e1n\u00ed \u2013 p\u0159etrv\u00e1vaj\u00edc\u00ed, opakuj\u00edc\u00ed se my\u0161lenky na ne\u00fasp\u011bchy a negativn\u00ed zku\u0161enosti (nap\u0159. chyby, nezdary, stresov\u00e9 situace). Techniky v\u0161\u00edmavosti, jako je meditace vsed\u011b nebo skenov\u00e1n\u00ed t\u011bla, jim mohou pomoci rozpoznat tyto my\u0161lenky, pozorovat je bez posuzov\u00e1n\u00ed a postupn\u011b sni\u017eovat jejich dopad na ka\u017edodenn\u00ed fungov\u00e1n\u00ed.  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f2b630bc\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-6bd6ec61 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><em><strong>V\u0161\u00edmavost a stres<\/strong><\/em><br>Intervence v\u0161\u00edmavosti, zejm\u00e9na <strong>Mindfulness-Based Stress Reduction (MBSR),<\/strong> vykazuj\u00ed m\u00edrn\u00e9 \u00fa\u010dinky p\u0159i sni\u017eov\u00e1n\u00ed stresu, jak potvrzuj\u00ed studie hladin kortizolu (stresov\u00e9ho hormonu) (Sanada et al., 2016). MBI pom\u00e1haj\u00ed \u00fa\u010dastn\u00edk\u016fm efektivn\u011bji zvl\u00e1dat stres t\u00edm, \u017ee je u\u010d\u00ed reagovat na n\u00e1ro\u010dn\u00e9 situace v\u011bdom\u011b, sp\u00ed\u0161e ne\u017e reagovat impulzivn\u011b.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-aa5d2e30 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-eaa8a951\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-5d608c55\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace<\/strong><br>Soci\u00e1ln\u00ed pracovn\u00edk podporuje klienta v krizi. M\u016f\u017ee ho nau\u010dit techniky v\u0161\u00edmav\u00e9ho d\u00fdch\u00e1n\u00ed jako n\u00e1stroj pro sn\u00ed\u017een\u00ed stresu p\u0159ed obt\u00ed\u017en\u00fdmi situacemi, jako je pracovn\u00ed pohovor nebo stresuj\u00edc\u00ed rodinn\u00e9 setk\u00e1n\u00ed.<strong> <\/strong> <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7c51b447 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>V\u0161\u00edmavost a nespavost<\/em><\/strong><br>Lid\u00e9 trp\u00edc\u00ed nespavost\u00ed \u010dasto bojuj\u00ed s t\u00edm, \u017ee jim p\u0159ed span\u00edm hlavou b\u011bh\u00e1 p\u0159\u00edli\u0161 mnoho my\u0161lenek, co\u017e jim zt\u011b\u017euje us\u00edn\u00e1n\u00ed. MBI mohou zlep\u0161it kvalitu sp\u00e1nku pomoc\u00ed technik, kter\u00e9 podporuj\u00ed relaxaci a v\u011bdomou p\u0159\u00edtomnost. Studie ukazuj\u00ed, \u017ee mindfulness v\u00fdznamn\u011b zlep\u0161uje sp\u00e1nek a to jak v kr\u00e1tkodob\u00e9m, tak I v dlouhodob\u00e9m horizontu (Rashi et al., 2019).   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-54dfcebb alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-b45ab9d9\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace.<\/strong><br>Klient s chronickou nespavost\u00ed se m\u016f\u017ee nau\u010dit techniku skenov\u00e1n\u00ed t\u011bla \u2013 formu v\u011bdom\u00e9ho uv\u011bdom\u011bn\u00ed si t\u011bla \u2013 kter\u00e1 pom\u00e1h\u00e1 sni\u017eovat svalov\u00e9 nap\u011bt\u00ed a usnad\u0148uje p\u0159echod do uvoln\u011bn\u00e9ho stavu p\u0159ed span\u00edm. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-607ea677\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ba55e0e3 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>V\u0161\u00edmavost a psych\u00f3za<\/em><\/strong><br>A\u010dkoli je v\u00fdzkum v\u0161\u00edmavosti v souvislosti s psych\u00f3zou st\u00e1le v ran\u00fdch f\u00e1z\u00edch, p\u0159edb\u011b\u017en\u00e1 zji\u0161t\u011bn\u00ed nazna\u010duj\u00ed, \u017ee MBI mohou pomoci sn\u00ed\u017eit psychotick\u00e9 p\u0159\u00edznaky, jako jsou halucinace a bludy, a tak\u00e9 zlep\u0161it soci\u00e1ln\u00ed fungov\u00e1n\u00ed u lid\u00ed s psych\u00f3zou (Crameri et al., 2016). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-65db7632 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-2c09937d\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-199ff521\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace.<\/strong><br>Pacient s psych\u00f3zou m\u016f\u017ee m\u00edt prosp\u011bch z v\u011bdom\u00e9ho stravov\u00e1n\u00ed jako zp\u016fsobu, jak pos\u00edlit kontakt s realitou a rozv\u00edjet schopnost v\u011bdom\u011b reagovat na vn\u011bj\u0161\u00ed podn\u011bty. <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Intervence zalo\u017een\u00e9 na v\u0161\u00edmavosti jsou \u00fa\u010dinn\u00fdm n\u00e1strojem pro podporu du\u0161evn\u00edho zdrav\u00ed, zejm\u00e9na v souvislosti s depres\u00ed, \u00fazkost\u00ed, stresem, nespavost\u00ed a psych\u00f3zou. Znalost t\u011bchto technik m\u016f\u017ee b\u00fdt mimo\u0159\u00e1dn\u011b u\u017eite\u010dn\u00e1 pro odborn\u00edky pracuj\u00edc\u00ed s lidmi, kte\u0159\u00ed se pot\u00fdkaj\u00ed s probl\u00e9my v oblasti du\u0161evn\u00edho zdrav\u00ed, proto\u017ee jim umo\u017e\u0148uje nau\u010dit se jednoduch\u00e9 metody emo\u010dn\u00ed seberegulace a sni\u017eov\u00e1n\u00ed stresu. Integrace mindfulness do terapeutick\u00e9 a soci\u00e1ln\u00ed pracovn\u00ed praxe m\u016f\u017ee klient\u016fm pomoci budovat zdrav\u00e9 n\u00e1vyky a zlep\u0161it jejich schopnost zvl\u00e1dat ka\u017edodenn\u00ed v\u00fdzvy.   <\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Fyziologick\u00e9 aspekty v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00fdzkum v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed nazna\u010duje, \u017ee tato praxe m\u016f\u017ee ovlivnit r\u016fzn\u00e9 aspekty t\u011blesn\u00e9ho zdrav\u00ed, v\u010detn\u011b regulace hladin gluk\u00f3zy v krvi, lipidov\u00fdch profil\u016f, krevn\u00edho tlaku a z\u00e1n\u011btliv\u00fdch marker\u016f (Hayashi et al., 2024). Na rozd\u00edl od tradi\u010dn\u00edch stravovac\u00edch p\u0159\u00edstup\u016f, kter\u00e9 se \u010dasto zam\u011b\u0159uj\u00ed na omezen\u00ed kalori\u00ed, je v\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed zalo\u017eeno na naslouch\u00e1n\u00ed vlastn\u00edmu t\u011blu \u2013 nau\u010dit se j\u00edst, kdy\u017e m\u00e1 \u010dlov\u011bk opravdov\u00fd hlad, a p\u0159estat j\u00edst, kdy\u017e se c\u00edt\u00ed syt\u00fd.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-79bf21a6 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Regulace hladiny gluk\u00f3zy a inzul\u00ednu.<\/em><\/strong><br>V\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed m\u016f\u017ee podpo\u0159it lep\u0161\u00ed kontrolu hladiny gluk\u00f3zy v krvi zv\u00fd\u0161en\u00edm uv\u011bdom\u011bn\u00edm si skute\u010dn\u00e9ho hladu a sn\u00ed\u017een\u00edm nev\u011bdom\u00e9ho \u201cmls\u00e1n\u00ed\u201d. V\u00fdzkum uk\u00e1zal, \u017ee:<br>\u2705 T\u011bhotn\u00e9 \u017eeny s nadv\u00e1hou nebo obezitou, kter\u00e9 se \u00fa\u010dastnily programu v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed, m\u011bly ni\u017e\u0161\u00ed hladiny gluk\u00f3zy po j\u00eddle ve srovn\u00e1n\u00ed s kontroln\u00ed skupinou (Hayashi et al., 2024).<br>\u2705 V\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed m\u016f\u017ee pomoci p\u0159edch\u00e1zet prudk\u00e9mu n\u00e1r\u016fstu hladiny gluk\u00f3zy v krvi u osob s nadv\u00e1hou, co\u017e nazna\u010duje jeho potenci\u00e1ln\u00ed roli v prevenci diabetu 2. typu (Daubenmier et al., 2016).  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a8c2d542 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-c444e8bf\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklady aplikac\u00ed.<\/strong><br>\u010clov\u011bk s inzul\u00ednovou rezistenc\u00ed m\u00edsto toho, aby jedl ve sp\u011bchu, pou\u017e\u00edv\u00e1 techniku &#8222;5 smysl\u016f&#8220;, aby se zam\u011b\u0159il na smyslov\u00fd z\u00e1\u017eitek z j\u00eddla a vyhnul se konzumaci nadm\u011brn\u00e9ho mno\u017estv\u00ed jednoduch\u00fdch sacharid\u016f. V\u00edce o technice 5 smysl\u016f se dozv\u00edte pozd\u011bji v tomto modulu.  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-57940ad1\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ca9531d7 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Vliv na lipidov\u00e9 profily<\/em><\/strong><br>N\u011bkter\u00e9 studie nazna\u010duj\u00ed, \u017ee praxe <strong>v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed<\/strong> m\u016f\u017ee v\u00e9st ke zlep\u0161en\u00ed lipidov\u00fdch profil\u016f, zejm\u00e9na:<br>\u2705 Sn\u00ed\u017een\u00ed LDL (\u201e\u0161patn\u00e9ho\u201c cholesterolu) a triglycerid\u016f u osob s nadv\u00e1hou, kter\u00e9 se \u00fa\u010dastnili intervenc\u00ed v\u011bdom\u00e9ho stravov\u00e1n\u00ed (Mensinger a kol., 2016).<br>\u2705 Dlouhodob\u00e9 \u00fa\u010dinky v\u0161\u00edvam\u00e9ho stravov\u00e1n\u00ed mohou zahrnovat zlep\u0161en\u00ed pom\u011bru HDL\/LDL a sn\u00ed\u017een\u00e9 riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed (Hayashi a kol., 2024). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-016cc215 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-e723875c\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0b4549d4\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace.<\/strong><br>\u010clov\u011bk, kter\u00fd d\u0159\u00edve ve stresov\u00fdch situac\u00edch sahal po pochutin\u00e1ch s vysok\u00fdm obsahem tuku, se d\u00edky technice STOP za\u010d\u00edn\u00e1 v\u011bdom\u011bji rozhodovat a volit zdrav\u011bj\u0161\u00ed alternativy, co\u017e vede ke zlep\u0161en\u00ed jeho lipidov\u00e9ho profilu. V\u00edce informac\u00ed o technice STOP se dozv\u00edte d\u00e1le v tomto modulu.  <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-aa5fffc1 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Regulace krevn\u00edho tlaku<\/em><\/strong><br>N\u011bkolik studi\u00ed uk\u00e1zalo, \u017ee intervence zalo\u017een\u00e9 na v\u0161\u00edmavosti mohou pomoci sn\u00ed\u017eit krevn\u00ed tlak:<br>\u2705 U \u017een s nadv\u00e1hou vedla kombinace v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed s n\u00edzkokalorickou dietou k v\u00fdznamn\u00e9mu poklesu systolick\u00e9ho i diastolick\u00e9ho krevn\u00edho tlaku (Alamouti et al., 2020).<br>\u2705 N\u011bkter\u00e9 studie prok\u00e1zaly pouze m\u00edrn\u00e9 \u00fa\u010dinky, co\u017e nazna\u010duje pot\u0159ebu dal\u0161\u00edho v\u00fdzkumu (Hayashi et al., 2024). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-db5826f2 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-1f6a088d\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace.<\/strong><br>\u010clov\u011bk s hypertenz\u00ed praktikuje p\u0159i j\u00eddle v\u0161\u00edmavost, aby se vyhnul nutkav\u00e9 konzumaci soli a vysoce zpracovan\u00fdch potravin, co\u017e p\u0159irozen\u011b vede ke zlep\u0161en\u00ed hladiny krevn\u00edho tlaku. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0e6498ec\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-309b0617 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>V\u011bdom\u00e9 stravov\u00e1n\u00ed a z\u00e1n\u011bty<\/em><\/strong><br>Chronick\u00fd z\u00e1n\u011bt hraje kl\u00ed\u010dovou roli ve v\u00fdvoji metabolick\u00fdch onemocn\u011bn\u00ed a v\u0161\u00edmavost m\u016f\u017ee pomoci sn\u00ed\u017eit hladiny z\u00e1n\u011btliv\u00fdch marker\u016f, jako je CRP (C-reaktivn\u00ed protein) a IL-6 (interleukin-6):<br>\u2705 U \u017een po menopauze vedly intervence zam\u011b\u0159en\u00e9 na v\u011bdom\u00e9 stravov\u00e1n\u00ed k v\u00fdznamn\u00e9mu sn\u00ed\u017een\u00ed hladin IL-6 a CRP po 9 m\u011bs\u00edc\u00edch praxe (Smith a kol., 2018).<br>\u2705 To m\u016f\u017ee b\u00fdt zp\u016fsobeno lep\u0161\u00edm zvl\u00e1d\u00e1n\u00edm stresu a sn\u00ed\u017eenou konzumac\u00ed proz\u00e1n\u011btliv\u00fdch potravin. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d82c061c alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4a3d542c\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-61ae868a\">\n<p class=\"wp-block-paragraph\">P\u0159\u00edklad aplikace.<br>\u010clov\u011bk trp\u00edc\u00ed chronick\u00fdm z\u00e1n\u011btem sni\u017euje p\u0159\u00edjem vysoce zpracovan\u00fdch potravin a zam\u011b\u0159uje se na pomal\u00e9, v\u011bdom\u00e9 stravov\u00e1n\u00ed, co\u017e p\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed z\u00e1va\u017enosti z\u00e1n\u011btliv\u00fdch stav\u016f. <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed je p\u0159\u00edstup, kter\u00fd m\u016f\u017ee ovlivnit r\u016fzn\u00e9 aspekty fyziologick\u00e9ho zdrav\u00ed, v\u010detn\u011b regulace hladiny gluk\u00f3zy v krvi, zlep\u0161en\u00ed lipidov\u00fdch profil\u016f, sn\u00ed\u017een\u00ed krevn\u00edho tlaku a sn\u00ed\u017een\u00ed z\u00e1n\u011btu. A\u010dkoli v\u00fdsledky v\u00fdzkumu nejsou v\u017edy p\u0159esv\u011bd\u010div\u00e9, rostouc\u00ed mno\u017estv\u00ed d\u016fkaz\u016f nazna\u010duje, \u017ee mindfulness m\u016f\u017ee b\u00fdt \u00fa\u010dinn\u00fdm n\u00e1strojem pro podporu zdrav\u00fdch stravovac\u00edch n\u00e1vyk\u016f a zlep\u0161en\u00ed metabolick\u00e9ho zdrav\u00ed.  <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 35<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-546\" class=\"h5p-iframe\" data-content-id=\"546\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 35-Q1-MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-0d80d88e\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-547\" class=\"h5p-iframe\" data-content-id=\"547\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 35-Q2-MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-cea26634 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Technika v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed \u2013 cvi\u010den\u00ed s rozinkami<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednou z nejzn\u00e1m\u011bj\u0161\u00edch technik pou\u017e\u00edvan\u00fdch v tr\u00e9ninku v\u011bdom\u00e9ho stravov\u00e1n\u00ed je cvi\u010den\u00ed s rozinkami, kter\u00e9 vyvinul Jon Kabat-Zinn, zakladatel programu Mindfulness-Based Stress Reduction (MBSR). Tato technika umo\u017e\u0148uje \u00fa\u010dastn\u00edk\u016fm pro\u017e\u00edvat proces stravov\u00e1n\u00ed s pln\u00fdm v\u011bdom\u00edm a zapojit v\u0161echny smysly, co\u017e podporuje rozvoj v\u011bdom\u011bj\u0161\u00edho p\u0159\u00edstupu k j\u00eddlu (Nelson, 2017).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed s rozinkami je navr\u017eeno tak, aby:<br>\u2705 Zv\u00fd\u0161ilo uv\u011bdom\u011bn\u00ed si smyslov\u00e9ho z\u00e1\u017eitku z j\u00eddla.<br>\u2705 Rozv\u00edjelo schopnost soust\u0159edit se na p\u0159\u00edtomn\u00fd okam\u017eik.<br>\u2705 Prolomilo automatick\u00e9 stravovac\u00ed n\u00e1vyky, kter\u00e9 \u010dasto vedou k p\u0159ej\u00edd\u00e1n\u00ed.<br>\u2705 Nau\u010dilo, jak z\u00edskat v\u011bt\u0161\u00ed uspokojen\u00ed z men\u0161\u00edch porc\u00ed j\u00eddla. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-4517f17a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-effffb9a\">\n<p class=\"wp-block-paragraph\" style=\"line-height:1\"><strong><em>Kroky cvi\u010den\u00ed<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"line-height:1.5\"><em>1\ufe0f. P\u0159\u00edprava<\/em>: vezm\u011bte jednu rozinku a dejte si ji p\u0159ed sebe. Ned\u00e1vejte si ji hned do \u00fast \u2013 to je kl\u00ed\u010dov\u00e1 \u010d\u00e1st cvi\u010den\u00ed.   <br><br>2\ufe0f. Vizu\u00e1ln\u00ed pozorov\u00e1n\u00ed: pozorn\u011b si prohl\u00e9dn\u011bte rozinku, jako byste ji nikdy p\u0159edt\u00edm nevid\u011bli. V\u0161imn\u011bte si jej\u00ed barvy, textury a p\u0159\u00edpadn\u00fdch nerovnost\u00ed na jej\u00edm povrchu.   <br><br>3\ufe0f. Dotek: vezm\u011bte rozinku a vn\u00edmejte jej\u00ed texturu. Je lepkav\u00e1? Hladk\u00e1? Jak\u00e9 pocity vn\u00edm\u00e1te na kone\u010dc\u00edch prst\u016f?     <br><br>4\ufe0f. \u010cich: p\u0159ivo\u0148te si k rozince a zam\u011b\u0159te se na jej\u00ed v\u016fni. C\u00edt\u00edte n\u011bjakou v\u016fni? Vybavuj\u00ed se v\u00e1m n\u011bjak\u00e9 asociace nebo vzpom\u00ednky?    <br><br>5\ufe0f. Zvuk: p\u0159ibli\u017ete rozinku k uchu, jemn\u011b ji p\u0159itiskn\u011bte mezi prsty a poslouchejte zvuk, kter\u00fd vyd\u00e1v\u00e1.  <br><br>6\ufe0f. Prvn\u00ed kontakt s \u00fasty: vlo\u017ete rozinku mezi rty, ale zat\u00edm ji nevkl\u00e1dejte celou do \u00fast. V\u0161imn\u011bte si, jak va\u0161e t\u011blo reaguje \u2013 za\u010d\u00edn\u00e1te slinit? Jak\u00e9 pocity se objevuj\u00ed?    <br><br>7\ufe0f. Prozkoum\u00e1v\u00e1n\u00ed v \u00fastech: pomalu vkl\u00e1dejte rozinku do \u00fast, ale zat\u00edm ji nekousejte. Pohybujte s n\u00ed jazykem a prozkoum\u00e1vejte jej\u00ed tvar a texturu.   <br><br>8\ufe0f. Prvn\u00ed sousto: kousn\u011bte do rozinky \u2013 ALE jen jednou! V\u011bnujte pozornost tomu, co se d\u011bje \u2013 jak\u00e9 chut\u011b se objevuj\u00ed? Jak va\u0161e t\u011blo reaguje?    <br><br>9\ufe0f. Pomal\u00e9 \u017ev\u00fdk\u00e1n\u00ed: rozinku \u017ev\u00fdkejte postupn\u011b a zam\u011b\u0159te se na jej\u00ed chu\u0165 a na to, jak se m\u011bn\u00ed jej\u00ed textura. Jak dlouho m\u016f\u017eete \u017ev\u00fdkat, ne\u017e ji spolknete?   <br><br>10. Polyk\u00e1n\u00ed a reflexe: po polknut\u00ed zav\u0159ete o\u010di a v\u0161imn\u011bte si pocit\u016f, kter\u00e9 ve va\u0161em t\u011ble a mysli z\u016fst\u00e1vaj\u00ed. Za\u017eili jste v\u011bt\u0161\u00ed uspokojen\u00ed ve srovn\u00e1n\u00ed s j\u00eddlem obvykl\u00fdm, automatick\u00fdm zp\u016fsobem?  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-49fa596d\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-uagb-image alignleft uagb-block-99df9449 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-left\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png\" alt=\"\" class=\"uag-image-10\" width=\"160\" height=\"68\" title=\"logo\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Toto cvi\u010den\u00ed je klasick\u00fdm p\u0159\u00edkladem v\u0161\u00edmavosti, proto\u017ee:<\/strong><br>\u2714 U\u010d\u00ed uv\u011bdom\u011bn\u00ed si p\u0159\u00edtomn\u00e9ho okam\u017eiku a soust\u0159ed\u011bn\u00ed se na aktu\u00e1ln\u00ed pro\u017eitek.<br>\u2714 Posiluje kontrolu impulz\u016f \u2013 pom\u00e1h\u00e1 vyhnout se nutkav\u00e9mu p\u0159ej\u00edd\u00e1n\u00ed.<br>\u2714 Zlep\u0161uje schopnost rozpozn\u00e1vat sign\u00e1ly hladu a sytosti, co\u017e m\u016f\u017ee v\u00e9st k lep\u0161\u00ed regulaci porc\u00ed.<br>\u2714 Podporuje uv\u011bdom\u011bl\u00e9 jezen\u00ed, kter\u00e9 podporuje zdrav\u011bj\u0161\u00ed v\u00fdb\u011br potravin (Nelson, 2017). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-80686a05\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-uagb-image uagb-block-bc032ded wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg\" alt=\"Detailed close-up of a person savoring sushi using chopsticks, highlighting culinary culture.\" class=\"uag-image-886\" width=\"434\" height=\"650\" title=\"pexels-photo-8951355-8951355\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-constrained wp-block-column-is-layout-constrained\">\n<div class=\"wp-block-uagb-image uagb-block-fcc03615 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg\" alt=\"A woman in yellow leggings performs a yoga pose outdoors surrounded by green trees.\" class=\"uag-image-887\" width=\"434\" height=\"650\" title=\"pexels-photo-3820430-3820430\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-320adec1 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-dbf6758f\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-3707cf5d\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace.<\/strong><br>Techniku \u200b\u200bs rozinkami lze pou\u017e\u00edt p\u0159i pr\u00e1ci s lidmi, kte\u0159\u00ed:<br>a) Maj\u00ed tendenci j\u00edst v reakci na emoce.<br>b) Jed\u00ed velmi rychle a \u010dasto se p\u0159ej\u00eddaj\u00ed.<br>c) V\u011bnuj\u00ed malou pozornost kvalit\u011b j\u00eddla a jed\u00ed na autopilota.<br>d) Cht\u011bj\u00ed se nau\u010dit, jak si j\u00eddlo v\u00edce u\u017e\u00edvat a vyh\u00fdbat se nutkav\u00e9mu chov\u00e1n\u00ed. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cvi\u010den\u00ed lze snadno p\u0159izp\u016fsobit r\u016fzn\u00fdm potravin\u00e1m, jako je \u010dokol\u00e1da, o\u0159echy nebo hrozny. Lze jej tak\u00e9 vyu\u017e\u00edt k v\u00fduce v\u0161\u00edmavosti v ka\u017edodenn\u00edm \u017eivot\u011b \u2013 nejen b\u011bhem j\u00eddla, ale i p\u0159i jin\u00fdch b\u011b\u017en\u00fdch \u010dinnostech.  <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>IINTERAKTIVN\u00cd AKTIVITA<\/strong> 36<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-548\" class=\"h5p-iframe\" data-content-id=\"548\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 36-MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-c29ac880 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Technika v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed \u2013 technika STOP (Stop , Take a breath, Observe, Proceed nebo -li Zastav se, Nadechni se , Pozoruj, Pokra\u010duj)<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technika <strong>STOP<\/strong> je kr\u00e1tk\u00e9, snadno zapamatovateln\u00e9 cvi\u010den\u00ed v\u0161\u00edmavosti, kter\u00e9 m\u016f\u017ee pomoci regulovat impulzy a podpo\u0159it v\u011bdom\u011bj\u0161\u00ed rozhodov\u00e1n\u00ed. P\u016fvodn\u011b byla vyvinuta jako sou\u010d\u00e1st intervenc\u00ed zalo\u017een\u00fdch na v\u0161\u00edmavosti (MBI) a uplat\u0148uje se v r\u016fzn\u00fdch oblastech chov\u00e1n\u00ed, jako je kontrola n\u00e1vyk\u016f a sni\u017eov\u00e1n\u00ed stresu (Liao a kol., 2020).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V kontextu j\u00eddla m\u016f\u017ee b\u00fdt technika STOP \u00fa\u010dinn\u00fdm n\u00e1strojem pro p\u0159eru\u0161en\u00ed automatick\u00fdch reakc\u00ed, jako je impulzivn\u00ed sah\u00e1n\u00ed po j\u00eddle v reakci na stres, nudu nebo jin\u00e9 emoce. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-95a3fe57 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><strong>Jak funguje technika STOP?<br>STOP je zkratka pro \u010dty\u0159i kroky:<\/strong><\/strong><br><br><strong>S = Stop<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zastavte v\u0161e, co v tu chv\u00edli d\u011bl\u00e1te. Pokud se chyst\u00e1te s\u00e1hnout po j\u00eddle, na chv\u00edli se zastavte a zdr\u017ete se okam\u017eit\u00e9ho jedn\u00e1n\u00ed.  <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T = Nadechni se (Take a Breath)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zhluboka se nadechn\u011bte, abyste se spojili se sv\u00fdm t\u011blem a zklidnili automatick\u00e9 reakce. Ne\u017e p\u0159ejdete k dal\u0161\u00edmu kroku, zam\u011b\u0159te se na sv\u016fj dech.  <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>O = Pozorovat (Observe) <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u0161imn\u011bte si, co se ve v\u00e1s d\u011bje. Jak\u00e9 my\u0161lenky nebo emoce v\u00e1s nut\u00ed k j\u00eddlu? Je to skute\u010dn\u00fd hlad, nebo n\u011bco jin\u00e9ho \u2013 nap\u0159\u00edklad stres, nuda nebo zvyk? Jak\u00e9 sign\u00e1ly v\u00e1m vys\u00edl\u00e1 va\u0161e t\u011blo?    <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P = Pokra\u010dovat <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po pozorov\u00e1n\u00ed se rozhodn\u011bte, co chcete d\u011blat d\u00e1l. Pokud m\u00e1te opravdu hlad, jezte sv\u00e9 j\u00eddlo s rozmyslem. Pokud si v\u0161ak uv\u011bdom\u00edte, \u017ee va\u0161e nutk\u00e1n\u00ed poh\u00e1n\u011bj\u00ed emoce, zva\u017ete alternativn\u00ed akci (nap\u0159. pit\u00ed vody, kr\u00e1tkou proch\u00e1zku, hlubok\u00e9 d\u00fdch\u00e1n\u00ed nebo rozhovor s p\u0159\u00edtelem).   <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c9615b27 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-d24dc929\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ff542ce5\">\n<p class=\"wp-block-paragraph\">P\u0159\u00edklad aplikace STOP v ka\u017edodenn\u00edm \u017eivot\u011b.<br>Sc\u00e9n\u00e1\u0159: P\u0159ijdete dom\u016f po n\u00e1ro\u010dn\u00e9m dni v pr\u00e1ci a automaticky s\u00e1hnete po s\u00e1\u010dku chips\u016f.<br>STOP \u2013 krok za krokem:<br>\u2705 Zastav\u00edte se a p\u0159ipomenete si techniku \u200b\u200bSTOP.<br>\u2705 Zhluboka se nadechnete a uv\u011bdom\u00edte si sv\u00e9 t\u011blo.<br>\u2705 Pozorujete: \u201eM\u00e1m opravdu hlad, nebo je to reakce na stres?\u201c <br>V\u0161imnete si nap\u011bt\u00ed ve sv\u00e9m t\u011ble a pocitu frustrace.  <br>\u2705 U\u010din\u00edte rozhodnut\u00ed: M\u00edsto toho, abyste sn\u011bdli chipsy, rozhodnete se vyp\u00edt sklenici vody a na chv\u00edli se posadit, abyste se uklidnili a v\u011bdom\u011b zhodnotili sv\u00e9 pot\u0159eby. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u016fle\u017eitost techniky STOP p\u0159i v\u011bdom\u00e9m stravov\u00e1n\u00ed<\/strong><br>Technika STOP pom\u00e1h\u00e1 p\u0159eru\u0161it automatick\u00e9 vzorce chov\u00e1n\u00ed a podporuje v\u011bdom\u011bj\u0161\u00ed rozhodov\u00e1n\u00ed. Je obzvl\u00e1\u0161t\u011b u\u017eite\u010dn\u00e1 v n\u00e1sleduj\u00edc\u00edch situac\u00edch:<br><br>a) Emocion\u00e1ln\u00ed jeden\u00ed \u2013 umo\u017e\u0148uje v\u00e1m zastavit se a posoudit, zda je j\u00eddlo reakc\u00ed na emoce nebo skute\u010dnou fyzickou pot\u0159ebou. <br>b) Impulzivn\u00ed p\u0159ej\u00edd\u00e1n\u00ed \u2013 pom\u00e1h\u00e1 p\u0159edch\u00e1zet bezmy\u0161lenkovit\u00e9mu mls\u00e1n\u00ed, kdy\u017e je j\u00eddlo snadno dostupn\u00e9.<br>c) P\u0159ej\u00edd\u00e1n\u00ed \u2013 umo\u017e\u0148uje lep\u0161\u00ed rozpozn\u00e1n\u00ed sign\u00e1l\u016f sytosti a schopnost p\u0159estat ve spr\u00e1vn\u00fd okam\u017eik.<br><br>Pou\u017eit\u00edm t\u00e9to techniky mohou lid\u00e9 praktikuj\u00edc\u00ed v\u011bdom\u00e9 stravov\u00e1n\u00ed z\u00edskat lep\u0161\u00ed kontrolu nad sv\u00fdmi stravovac\u00edmi n\u00e1vyky a vyhnout se nev\u011bdom\u00e9 konzumaci nadm\u011brn\u00e9ho mno\u017estv\u00ed j\u00eddla. <br><\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 37<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-549\" class=\"h5p-iframe\" data-content-id=\"549\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 37-Q1-MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-52db02a3 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n<div class=\"sensei-block-wrapper\">\n<div class=\"wp-block-sensei-lms-lesson-actions\"><div class=\"sensei-buttons-container\">\n\n\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Technika v\u011bdom\u00e9ho stravov\u00e1n\u00ed \u2013 technika \u201e5 smysl\u016f\u201c<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technika &#8222;5 smysl\u016f&#8220; je v\u011bdom\u00e9 jeden\u00ed, kter\u00e9 zapojuje v\u0161echny smysly, k pln\u00e9mu pro\u017eit\u00ed j\u00eddla. Zahrnuje zam\u011b\u0159en\u00ed pozornosti na ka\u017ed\u00fd aspekt j\u00eddla, co\u017e m\u016f\u017ee v\u00e9st k lep\u0161\u00edmu rozpozn\u00e1n\u00ed sign\u00e1l\u016f hladu a sytosti, stejn\u011b jako k v\u011bt\u0161\u00edmu uspokojen\u00ed z j\u00eddla. V\u00fdzkum ukazuje, \u017ee tento p\u0159\u00edstup podporuje lep\u0161\u00ed kontrolu porc\u00ed a m\u016f\u017ee pomoci udr\u017eet si zdravou t\u011blesnou hmotnost.   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aplikace techniky \u201e5 smysl\u016f\u201c zahrnuje: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Zrak: Pozorov\u00e1n\u00ed barev, tvar\u016f a vzhledu j\u00eddla. <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u010cich: Vn\u00edm\u00e1n\u00ed v\u016fn\u011b j\u00eddla. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Dotek: Vn\u00edm\u00e1n\u00ed textury j\u00eddla v rukou nebo v \u00fastech. <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Zvuk: Poslouch\u00e1n\u00ed zvuk\u016f, kter\u00e9 doprov\u00e1zej\u00ed j\u00eddlo, nap\u0159\u00edklad k\u0159up\u00e1n\u00ed. <\/li>\n<\/ol>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Chu\u0165: Zam\u011b\u0159en\u00ed na r\u016fzn\u00e9 chut\u011b a jejich intenzitu. <\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f9833d4b alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4da3d7e1\">\n<div class=\"wp-block-uagb-image uagb-block-4e7193fa wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png\" alt=\"\" class=\"uag-image-17\" width=\"160\" height=\"68\" title=\"cropped-logo.png\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad aplikace techniky \u201e5 smysl\u016f\u201c na stravov\u00e1n\u00ed:<\/strong><br>Vzpome\u0148te si na meditaci s rozinkami \u2013 p\u0159ipome\u0148te si ka\u017edou f\u00e1zi cvi\u010den\u00ed. Nyn\u00ed si p\u0159edstavte, \u017ee va\u0161\u00edm \u00fakolem je v\u00e9st p\u0159\u00edtele meditac\u00ed s kouskem \u010dokol\u00e1dy. N\u00ed\u017ee je uveden navrhovan\u00fd sc\u00e9n\u00e1\u0159 meditace, zalo\u017een\u00fd na technice 5 smysl\u016f:   <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-78249cfb\">\n<p class=\"wp-block-paragraph\">1\ufe0f.<strong>Zrak<\/strong>\ud83d\udc40<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\ufe0f.<strong>\u010cich<\/strong>\ud83d\udc43<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\ufe0f.<strong>Hmat<\/strong>\u270b<br>\u2026 &#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\ufe0f.Sluch\ud83d\udc42<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5\ufe0f.<strong>Chu\u0165<\/strong>\ud83d\udc45<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-05469b4a\">\n<p class=\"wp-block-paragraph\">A te\u010f porovnejte sv\u016fj n\u00e1pad s textem n\u00ed\u017ee: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1\ufe0f.<strong>Zrak<\/strong>\ud83d\udc40<br>Pod\u00edvejte se pozorn\u011b na kousek \u010dokol\u00e1dy. V\u0161imn\u011bte si jeho barvy, tvaru a lesku. Je povrch hladk\u00fd nebo nerovn\u00fd? Jak odr\u00e1\u017e\u00ed sv\u011btlo?    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\ufe0f.\u010cich\ud83d\udc43<br> P\u0159ibli\u017ete si \u010dokol\u00e1du k nosu a v\u011bdom\u011b si k n\u00ed p\u0159i\u010dichn\u011bte. C\u00edt\u00edte siln\u00e9 kakaov\u00e9 aroma? Mo\u017en\u00e1 t\u00f3ny vanilky nebo o\u0159ech\u016f? Jak se m\u011bn\u00ed v\u016fn\u011b, kdy\u017e se \u010dokol\u00e1da zah\u0159\u00edv\u00e1 ve va\u0161\u00ed ruce?    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\ufe0f.<strong>Hmat<\/strong>\u270b<br>Dr\u017ete \u010dokol\u00e1du v ruce a vn\u00edmejte jej\u00ed texturu. Je hladk\u00e1 a sametov\u00e1, nebo trochu drsn\u00e1? \u010ceho si v\u0161imnete, kdy\u017e ji dr\u017e\u00edte d\u00e9le a za\u010dne se rozpou\u0161t\u011bt?   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\ufe0f.<strong>Sluch<\/strong>\ud83d\udc42<br>Rozlomte kousek \u010dokol\u00e1dy nap\u016fl. Poslouchejte zvuk, kter\u00fd vyd\u00e1v\u00e1 \u2013 je to ostr\u00e9 \u201eprasknut\u00ed\u201c typick\u00e9 pro pevnou \u010dokol\u00e1du, nebo jemn\u011bj\u0161\u00ed prasknut\u00ed?  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5\ufe0f.<strong>Chu\u0165<\/strong>\ud83d\udc45<br>Nyn\u00ed si vlo\u017ete \u010dokol\u00e1du do \u00fast, ale nezakousejte se do n\u00ed hned. Nechte ho pomalu rozplynout na jazyku. V\u011bnujte pozornost po\u010d\u00e1te\u010dn\u00edm chut\u00edm \u2013 chutn\u00e1 ho\u0159ce, sladce nebo lehce kysele? Jak se m\u011bn\u00ed textura? Jak dlouho si m\u016f\u017eete vychutnat jeho chu\u0165 p\u0159ed polknut\u00edm?     <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00edky t\u00e9to technice v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed m\u016f\u017eete vn\u00edmat chu\u0165 a strukturu j\u00eddla v\u011bdom\u011bji a intenzivn\u011bji, co\u017e zvy\u0161uje spokojenost a pom\u00e1h\u00e1 regulovat mno\u017estv\u00ed j\u00eddla, kter\u00e9 j\u00edte. Pravideln\u00e9 pou\u017e\u00edv\u00e1n\u00ed t\u00e9to metody v\u00e1m m\u016f\u017ee pomoci odklonit se od automatick\u00e9ho jeden\u00ed a rozvinout lep\u0161\u00ed schopnost rozpoznat skute\u010dn\u00fd hlad a sytost.  <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA <\/strong>38<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-550\" class=\"h5p-iframe\" data-content-id=\"550\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 38 \u2013 MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-15ec957c wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Technika 5-5-5-5-5-5<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Technika 5-5-5-5-5 se pou\u017e\u00edv\u00e1 jako u\u017eite\u010dn\u00e1 strategie pro emocion\u00e1ln\u00ed jezen\u00ed \u2013 kdy\u017e c\u00edt\u00edte siln\u00e9 nutk\u00e1n\u00ed k j\u00eddlu vyvolan\u00e9 emocemi (nap\u0159. stresem, nudou nebo p\u0159et\u00ed\u017een\u00edm), zkuste toto cvi\u010den\u00ed m\u00edsto toho, abyste s\u00e1hli po j\u00eddle. Napi\u0161te si 5 n\u00e1pad\u016f do ka\u017ed\u00e9 z n\u00e1sleduj\u00edc\u00edch kategori\u00ed a tuto kartu si uschovejte na viditeln\u00e9m m\u00edst\u011b \u2013 nap\u0159\u00edklad na lednici, na stole nebo v z\u00e1pisn\u00edku (Albers, 2015).  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-b54f6cd8 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-d70042b1\">\n<p class=\"wp-block-paragraph\">V\u00e1\u0161 vlastn\u00ed 5&#215;5 n\u00e1stroj k prolomen\u00ed za\u010darovan\u00e9ho kruhu emo\u010dn\u00edho jeden\u00ed:<br>\ud83e\uddd8 5 v\u011bc\u00ed, kter\u00e9 v\u00e1s uvoln\u00ed:<br>(nap\u0159. hlubok\u00fd dech, odpo\u010dinek na gau\u010di, kr\u00e1tk\u00e1 meditace)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c03a07ce\">\n<p class=\"wp-block-paragraph\">\ud83c\udfaf 5 v\u011bc\u00ed, kter\u00e9 v\u00e1s rozptyluj\u00ed:<br>(nap\u0159. hra, \u00faklid, kontrola e-mail\u016f)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-42301055\">\n<p class=\"wp-block-paragraph\">\ud83c\udfe1 5 m\u00edst, kter\u00e1 v\u00e1m d\u00e1vaj\u00ed pocit pohodl\u00ed:<br>(nap\u0159. v\u00e1\u0161 pokoj, zahrada, k\u0159eslo, kav\u00e1rna)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d837dff7\">\n<p class=\"wp-block-paragraph\">\ud83e\udd1d 5 lid\u00ed, kter\u00e9 m\u016f\u017eete oslovit:<br>(nap\u0159. p\u0159\u00edtel, sestra, mentor, partner)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7f20b657\">\n<p class=\"wp-block-paragraph\">\ud83e\udd1d <strong>5 v\u011bc\u00ed, kter\u00e9 uklidn\u00ed va\u0161e smysly<\/strong><br>(nap\u0159. p\u0159\u00edjemn\u00e1 deka, vonn\u00e1 sv\u00ed\u010dka, uklid\u0148uj\u00edc\u00ed hudba)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-9a226482 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-0b9a82a4\">\n<p class=\"wp-block-paragraph\">Kdy\u017e m\u00e1te pocit, \u017ee chcete j\u00edst emocion\u00e1ln\u011b: <br>\u27a1 Vyberte si jednu polo\u017eku\/aktivitu ze seznamu a d\u011blejte ji alespo\u0148 5 minut <br>\u27a1. Dejte si \u010das, ne\u017e se rozhodnete, zda opravdu chcete j\u00edst. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 39<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-551\" class=\"h5p-iframe\" data-content-id=\"551\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 39 \u2013 MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-9f697a31 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>P\u0159\u00edklady, jak m\u016f\u017ee mindfulness pomoci p\u0159i v\u00fdb\u011bru zdrav\u00fdch potravin<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed se neomezuje pouze na zp\u016fsob konzumace j\u00eddla \u2013 zahrnuje tak\u00e9 v\u0161\u00edmav\u00e9 rozhodov\u00e1n\u00ed o v\u00fdb\u011bru potravin. V\u0161\u00edav\u00e1 pozornost m\u016f\u017ee pomoci zlep\u0161it pov\u011bdom\u00ed o skute\u010dn\u00fdch pot\u0159eb\u00e1ch t\u011bla a podpo\u0159it zdrav\u011bj\u0161\u00ed stravovac\u00ed rozhodnut\u00ed.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-fc9fd9f4 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Zpomalen\u00ed jeden\u00ed a jeho vliv na v\u00fdb\u011br potravin<\/em><\/strong><br>V\u00fdzkum ukazuje, \u017ee pomalej\u0161\u00ed jeden\u00ed zvy\u0161uje schopnost ovl\u00e1dat impulsy souvisej\u00edc\u00ed s j\u00eddlem a zlep\u0161uje rozpozn\u00e1v\u00e1n\u00ed sign\u00e1l\u016f hladu a sytosti (Robinson et al., 2014). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-196dd587 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-c8d151d5\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c1c1422e\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad:<\/strong><br>\u010clov\u011bk, kter\u00fd j\u00ed ve sp\u011bchu, si \u010dasto vyb\u00edr\u00e1 vysoce kalorick\u00e9, zpracovan\u00e9 potraviny, kter\u00e9 jsou snadno dostupn\u00e9, vy\u017eaduj\u00ed malou p\u0159\u00edpravu a rychle vytv\u00e1\u0159ej\u00ed pocit plnosti. Naopak \u010dlov\u011bk praktikuj\u00edc\u00ed v\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed, kter\u00fd zpomaluje tempo j\u00eddla, m\u00e1 v\u00edce \u010dasu p\u0159em\u00fd\u0161let o tom, zda j\u00eddlo skute\u010dn\u011b spl\u0148uje pot\u0159eby t\u011bla \u2013 m\u016f\u017ee se uk\u00e1zat, \u017ee m\u00edsto rychl\u00e9ho ob\u010derstven\u00ed je uspokojiv\u011bj\u0161\u00ed doma p\u0159ipraven\u00fd \u00fd\u017eivn\u00fd sal\u00e1t s b\u00edlkovinami a zdrav\u00fdmi tuky.  <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2342853d alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><em>V\u011bdom\u00e9 rozpozn\u00e1n\u00ed skute\u010dn\u00e9ho hladu a v\u00fdb\u011bru potravin<\/em><br>V\u0161\u00edmavost pom\u00e1h\u00e1 rozli\u0161ovat mezi fyziologick\u00fdm hladem a emocion\u00e1ln\u00edm neboli navykl\u00fdm hladem. V praxi to znamen\u00e1, \u017ee \u010dlov\u011bk praktikuj\u00edc\u00ed v\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed:<br>\u2705 P\u0159ed j\u00eddlem se v\u011bdom\u011b zam\u011b\u0159\u00ed na p\u0159\u00edtomn\u00fd okam\u017eik a zept\u00e1 se s\u00e1m sebe: \u201eM\u00e1m opravdu hlad?\u201c<br>\u2705 Sleduje sign\u00e1ly sv\u00e9ho t\u011bla: Co c\u00edt\u00edm v \u017ealudku? \u201eJe pr\u00e1zdn\u00fd a c\u00edt\u00edm skute\u010dn\u00fd hlad? Nebo je to jen touha \u2013 na ur\u010ditou chu\u0165 nebo na n\u011bco sladk\u00e9ho?\u201c<br>\u2705 Po\u010dk\u00e1 n\u011bkolik minut, ne\u017e se rozhodne j\u00edst: \u201eC\u00edt\u00edm st\u00e1le hlad?\u201c   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-723865ae alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-0bff5dd4\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad:<\/strong><br>\u010clov\u011bk, kter\u00fd se vrac\u00ed dom\u016f po stresuj\u00edc\u00edm dni, c\u00edt\u00ed nutk\u00e1n\u00ed s\u00e1hnout po sv\u00e9 obl\u00edben\u00e9 \u010dokol\u00e1dov\u00e9 ty\u010dince. Prost\u0159ednictv\u00edm cvi\u010den\u00ed v\u0161\u00edmavosti se nau\u010d\u00ed rozpoznat, \u017ee jeho t\u011blo nevys\u00edl\u00e1 sign\u00e1ly skute\u010dn\u00e9ho hladu, ale sp\u00ed\u0161e vyjad\u0159uje jin\u00e9 d\u016fle\u017eit\u00e9 pot\u0159eby \u2013 jako je pot\u0159eba odpo\u010dinku nebo emocion\u00e1ln\u00ed pohody. Za\u010dne si v\u0161\u00edmat, \u017ee v reakci na ka\u017edodenn\u00ed stres a nap\u011bt\u00ed m\u00e1 mnoho alternativ k j\u00eddlu \u2013 nap\u0159\u00edklad si zd\u0159\u00edmnout, vykoupat se, mluvit s bl\u00edzk\u00fdmi nebo se v\u011bnovat obl\u00edben\u00e9mu kon\u00ed\u010dku.   <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7ae50513\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f7f86f34 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>V\u011bdom\u00e9 nakupov\u00e1n\u00ed potravin<\/em><\/strong><br>Rozhodnut\u00ed o zdrav\u00e9m stravov\u00e1n\u00ed za\u010d\u00edn\u00e1 v okam\u017eiku n\u00e1kupu potravin. Cvi\u010den\u00ed v\u0161\u00edmavosti pom\u00e1h\u00e1 vyhnout se impulzivn\u00edm n\u00e1kup\u016fm a v\u00fdb\u011bru j\u00eddla na z\u00e1klad\u011b emoc\u00ed. Je u\u017eite\u010dn\u00e9 j\u00edt nakupovat potraviny po j\u00eddle, sp\u00ed\u0161e ne\u017e kdy\u017e m\u00e1te hlad, proto\u017ee to sni\u017euje pravd\u011bpodobnost impulzivn\u00edho a nezdrav\u00e9ho v\u00fdb\u011bru potravin. Doporu\u010den\u00fdmi strategiemi jsou tak\u00e9 pl\u00e1nov\u00e1n\u00ed j\u00eddel p\u0159edem \u2013 nap\u0159. na z\u00e1klad\u011b aktu\u00e1ln\u00edch slevov\u00fdch let\u00e1k\u016f z preferovan\u00fdch obchod\u016f \u2013 a p\u0159\u00edprava n\u00e1kupn\u00edho seznamu. Tyto kroky v\u00fdrazn\u011b sni\u017euj\u00ed riziko nepl\u00e1novan\u00fdch a nutri\u010dn\u011b \u0161patn\u00fdch n\u00e1kup\u016f.     <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d0717a50 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-dc465ca6\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2d18044b\">\n<p class=\"wp-block-paragraph\">P\u0159\u00edklad:<br><br>\u2705 Ne\u017e jde \u010dlov\u011bk nakupovat, zamysl\u00ed se nad t\u00edm, po \u010dem skute\u010dn\u011b tou\u017e\u00ed. Zva\u017euje, jak\u00e9 ingredience jsou pot\u0159eba k p\u0159\u00edprav\u011b obl\u00edben\u00e9ho j\u00eddla nebo k vyzkou\u0161en\u00ed nov\u00e9ho receptu. P\u0159i dopl\u0148ov\u00e1n\u00ed z\u00e1sob v kuchyni p\u0159em\u00fd\u0161lej\u00ed o tom, co skute\u010dn\u011b pot\u0159ebuje \u2013 m\u00edsto toho, aby impulzivn\u011b kupoval nezdrav\u00e9 pochutiny, vyb\u00edr\u00e1 si v\u00fd\u017eivn\u00e9 potraviny.   <br><br>\u2705 P\u0159i nakupov\u00e1n\u00ed v\u011bnuje pozornost slo\u017een\u00ed a kvalit\u011b potravin \u2013 m\u00edsto vysoce zpracovan\u00fdch produkt\u016f vol\u00ed polo\u017eky bohat\u00e9 na vl\u00e1kninu, b\u00edlkoviny a zdrav\u00e9 tuky. <br><br>\u2705 P\u0159ed zaplacen\u00edm se v\u011bdom\u011b zam\u011b\u0159\u00ed na obsah sv\u00e9ho ko\u0161\u00edku a zkontroluje, zda se v n\u011bm impulzivn\u011b neobjevily n\u011bjak\u00e9 nepot\u0159ebn\u00e9 polo\u017eky.<br><\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c30ccd9a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>V\u011bdom\u00e1 p\u0159\u00edprava a konzumace j\u00eddla<\/em><\/strong><br>V\u0161\u00edmavost p\u0159i v\u00fdb\u011bru potravin nekon\u010d\u00ed nakupov\u00e1n\u00edm \u2013 zahrnuje tak\u00e9 v\u011bdomou p\u0159\u00edpravu j\u00eddel a zp\u016fsob, jak\u00fdm jsou konzumov\u00e1na. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-60585786 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-f8707b04\">\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklad:<\/strong><br>\u2705 Pro n\u011bkoho, kdo praktikuje v\u0161\u00edmavost, se p\u0159\u00edprava j\u00eddla st\u00e1v\u00e1 jak\u00fdmsi ritu\u00e1lem. V\u011bdom\u011b se soust\u0159ed\u00ed na ka\u017ed\u00fd krok \u2013 nap\u0159\u00edklad na v\u00fdb\u011br \u0161\u00e1lku pro sv\u016fj obl\u00edben\u00fd \u010daj, v\u011bnuje pozornost jeho tvaru, barv\u011b a teplot\u011b. (Vzpome\u0148te si na techniku 5 smysl\u016f!) \u010clov\u011bk, kter\u00fd p\u0159ipravuje j\u00eddlo, si v\u0161\u00edm\u00e1 v\u016fn\u00ed, textur, barev a dal\u0161\u00edch vlastnost\u00ed ingredienc\u00ed pot\u0159ebn\u00fdch k p\u0159\u00edprav\u011b pokrmu nebo jednoduch\u00e9ho j\u00eddla (jako je sendvi\u010d). P\u0159\u00edprava j\u00eddla se st\u00e1v\u00e1 zdrojem pot\u011b\u0161en\u00ed a uspokojen\u00ed \u2013 a tak\u00e9 pom\u00e1h\u00e1 sn\u00ed\u017eit nutk\u00e1n\u00ed k impulzivn\u00edmu mls\u00e1n\u00ed p\u0159i va\u0159en\u00ed.    <br><br>\u2705 Pro \u201cv\u0161\u00edmav\u00e9ho jedl\u00edka\u201c je j\u00eddlo tak\u00e9 ritu\u00e1lem, kter\u00fd zapojuje v\u0161echny smysly. Jed\u00ed sv\u00e1 j\u00eddla s pocitem oslavy, zam\u011b\u0159uj\u00ed se na chu\u0165, vzhled a strukturu. Nepova\u017euj\u00ed j\u00eddlo za mechanick\u00fd \u00fakol \u2013 jed\u00ed v\u011bdom\u011b a vyh\u00fdbaj\u00ed se ru\u0161iv\u00fdm vliv\u016fm, jako jsou telefony, televize nebo \u010dten\u00ed. To v\u0161e podporuje hlub\u0161\u00ed uv\u011bdom\u011bn\u00ed si sign\u00e1l\u016f hladu a sytosti.    <br> <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-5dc7cf6c\"><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8815919e\">\n<p class=\"wp-block-paragraph\">V\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed m\u016f\u017ee podpo\u0159it zdrav\u011bj\u0161\u00ed v\u00fdb\u011br potravin prost\u0159ednictv\u00edm: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Zpomalen\u00ed tempa j\u00eddla, kter\u00e9 pom\u00e1h\u00e1 l\u00e9pe rozpoznat skute\u010dn\u00e9 pot\u0159eby t\u011bla. <\/li>\n\n\n\n<li>Rozli\u0161ov\u00e1n\u00ed mezi fyzick\u00fdm a emo\u010dn\u00edm hladem, co\u017e pom\u00e1h\u00e1 p\u0159edch\u00e1zet impulzivn\u00edmu p\u0159ej\u00edd\u00e1n\u00ed. <\/li>\n\n\n\n<li>V\u011bdom\u00e9 nakupov\u00e1n\u00ed potravin, kter\u00e9 sni\u017euje pravd\u011bpodobnost v\u00fdb\u011bru vysoce zpracovan\u00fdch potravin. <\/li>\n\n\n\n<li>V\u011bt\u0161\u00ed zapojen\u00ed do p\u0159\u00edpravy a konzumace j\u00eddel, co\u017e vede ke zv\u00fd\u0161en\u00e9 spokojenosti s j\u00eddlem a lep\u0161\u00edmu tr\u00e1ven\u00ed. <\/li>\n<\/ol>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>V\u0161\u00edmavost p\u0159i redukci emocion\u00e1ln\u00edho p\u0159ej\u00edd\u00e1n\u00ed<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Emocion\u00e1ln\u00ed jeden\u00ed<\/strong> ozna\u010duje jeden\u00ed nikoli proto, \u017ee m\u00e1me fyzick\u00fd hlad, ale z d\u016fvod\u016f, jako je smutek, stres nebo nuda (Konttinen a kol., 2019). Lid\u00e9, kte\u0159\u00ed za\u017e\u00edvaj\u00ed emocion\u00e1ln\u00ed jeden\u00ed, se \u010dasto obracej\u00ed k j\u00eddlu jako ke zp\u016fsobu regulace n\u00e1lady, sp\u00ed\u0161e ne\u017e ze skute\u010dn\u00e9 fyzick\u00e9 pot\u0159eby.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emocion\u00e1ln\u00ed jeden\u00ed m\u016f\u017ee v\u00e9st k: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>P\u0159ej\u00edd\u00e1n\u00ed, zejm\u00e9na kalorick\u00fdch potravin bohat\u00fdch na cukr a tuk. <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Pocit\u016fm viny a frustrace, proto\u017ee j\u00eddlo ne\u0159e\u0161\u00ed emocion\u00e1ln\u00ed probl\u00e9m, ale pouze jej do\u010dasn\u011b maskuje. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Za\u010darovan\u00e9mu<\/strong> kruhu nutkav\u00e9ho p\u0159ej\u00edd\u00e1n\u00ed se, kde se j\u00eddlo st\u00e1v\u00e1 mechanismem pro zvl\u00e1d\u00e1n\u00ed obt\u00ed\u017en\u00fdch emoc\u00ed. <\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">V systematick\u00e9m p\u0159ehledu, kter\u00fd provedli Katterman et al. (2014), bylo analyzov\u00e1no 14 studi\u00ed s c\u00edlem posoudit \u00fa\u010dinnost mindfulness meditace jako prim\u00e1rn\u00ed intervence v souvislosti s z\u00e1chvatovit\u00fdm p\u0159ej\u00edd\u00e1n\u00edm, emo\u010dn\u00edm p\u0159ej\u00edd\u00e1n\u00edm a zm\u011bnou hmotnosti. Hlavn\u00ed zji\u0161t\u011bn\u00ed z tohoto v\u00fdkumu byla:  <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>V\u0161\u00edmavost \u00fa\u010dinn\u011b sni\u017euje epizody z\u00e1chvatovit\u00e9ho p\u0159ej\u00edd\u00e1n\u00ed a emocion\u00e1ln\u00edho p\u0159ej\u00edd\u00e1n\u00ed \u2013 lid\u00e9, kte\u0159\u00ed praktikovali v\u0161\u00edmavost, m\u00e9n\u011b \u010dasto jedli v reakci na stres a emoce. <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u00da\u010dinky v\u0161\u00edmavosti na kontrolu hmotnosti jsou nepr\u016fkazn\u00e9 \u2013 a\u010dkoli v\u0161\u00edmavost pom\u00e1h\u00e1 zlep\u0161it vztah k j\u00eddlu, jej\u00ed vliv na skute\u010dn\u00fd \u00fabytek hmotnosti nebyl d\u016fsledn\u011b potvrzen. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Je zapot\u0159eb\u00ed dal\u0161\u00edho v\u00fdzkumu \u2013 zejm\u00e9na pokud jde o srovn\u00e1vac\u00ed \u00fa\u010dinnost v\u0161\u00edmavosti oproti jin\u00fdm metod\u00e1m a tak\u00e9 o jej\u00ed dlouhodob\u00e9 v\u00fdsledky. <\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edklady technik v\u0161\u00edmavosti p\u0159i redukci emocion\u00e1ln\u00edho p\u0159ej\u00edd\u00e1n\u00ed<\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>N\u00e1zev techniky<\/strong> <\/td><td><strong>Akce<\/strong> <\/td><td><strong>P\u0159\u00edklad<\/strong> <\/td><\/tr><tr><td><strong>\u201eZastav se a d\u00fdchej\u201c<\/strong> <\/td><td>Ne\u017e s\u00e1hnete po j\u00eddle, na chv\u00edli se zastavte. N\u011bkolikr\u00e1t se zhluboka nadechn\u011bte a zam\u011b\u0159te se na vzduch proud\u00edc\u00ed dovnit\u0159 a ven z plic. Zeptejte se sami sebe: <strong>&#8222;Jsem opravdu hladov\u00fd, nebo jen reaguji na emoce?&#8220;<\/strong>   <\/td><td>Po n\u00e1ro\u010dn\u00e9m dni m\u00e1te chu\u0165 na \u010dokol\u00e1du. M\u00edsto toho, abyste po n\u00ed hned s\u00e1hli, zastavte se, n\u011bkolikr\u00e1t se zhluboka nadechn\u011bte a uv\u011bdom\u00edte si, \u017ee to nen\u00ed hlad, ale stres. U\u010di\u0148te v\u011bdomou volbu: j\u00edst, nebo pou\u017e\u00edt jinou strategii, abyste se vyrovnali se stresem.   <\/td><\/tr><tr><td><strong>\u201ePojmenuj sv\u00e9 emoce\u201c<\/strong> <\/td><td>Ne\u017e s\u00e1hnete po j\u00eddle, zapi\u0161te si, co c\u00edt\u00edte \u2013 bu\u010f na pap\u00edr, nebo do telefonu. Zeptejte se sami sebe: <strong>\u201eCo p\u0159esn\u011b pr\u00e1v\u011b te\u010f pro\u017e\u00edv\u00e1m?\u201c<\/strong>   <\/td><td>V\u0161imnete si, \u017ee m\u00e1te chu\u0165 na n\u011bjakou pochutinu, i kdy\u017e jste ned\u00e1vno ob\u011bdvali. Zap\u00ed\u0161ete si sv\u00e9 emoce a uv\u011bdom\u00edte si, \u017ee se nud\u00edte. Ud\u011bl\u00e1te volbu: j\u00edst, nebo pou\u017e\u00edt jin\u00fd zp\u016fsob, jak zvl\u00e1dnout nap\u011bt\u00ed zp\u016fsoben\u00e9 nudou (nap\u0159\u00edklad se zapojit do jin\u00e9 p\u0159\u00edjemn\u00e9 \u010dinnosti, jako je n\u011bkolik va\u0161ich obl\u00edben\u00fdch protahovac\u00edch cvik\u016f).   <\/td><\/tr><tr><td><strong>\u201eV\u0161\u00edmav\u00e9 emocion\u00e1ln\u00ed jeden\u00ed\u201c<\/strong> <\/td><td>Pokud se p\u0159esto rozhodnete j\u00edst, <strong>d\u011blejte to s rozmyslem<\/strong>. Jezte pomalu a v\u011bnujte pozornost chuti, struktu\u0159e a v\u016fni j\u00eddla. Vyhn\u011bte se rozptylov\u00e1n\u00ed, jako jsou soci\u00e1ln\u00ed s\u00edt\u011b nebo televize.  <\/td><td>Pokud se rozhodnete n\u011bco sn\u00edst v reakci na emoce, ned\u011blejte to ve sp\u011bchu. Dovolte si pln\u011b pro\u017e\u00edt chu\u0165 a v\u016fni j\u00eddla. Mo\u017en\u00e1 si v\u0161imnete, \u017ee po n\u011bkolika soustech nemus\u00edte sn\u00edst celou porci \u2013 ani se vracet pro dal\u0161\u00ed.   <\/td><\/tr><tr><td colspan=\"3\"><strong>\u201eTechnika STOP\u201c<\/strong> (pops\u00e1na d\u0159\u00edve) <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee n\u011bkter\u00e1 psychofarmaka (nap\u0159. olanzapin) mohou v\u00fdznamn\u011b zv\u00fd\u0161it chu\u0165 k j\u00eddlu, zejm\u00e9na ve\u010der. Klienti to \u010dasto popisuj\u00ed jako intenzivn\u00ed \u201evl\u010d\u00ed\u201d hlad nebo ztr\u00e1tu kontroly.  <br>I kdy\u017e techniky v\u0161\u00edmavosti nenahrazuj\u00ed farmakologickou l\u00e9\u010dbu, mohou podporovat sebepozorov\u00e1n\u00ed, rozpozn\u00e1v\u00e1n\u00ed sign\u00e1l\u016f hladu a oddalov\u00e1n\u00ed automatick\u00fdch reakc\u00ed. <br>Zaveden\u00ed mindfulness technik \u2013 jako je stupnice hladu, technika STOP nebo 5minutov\u00e9 pauzy \u2013 m\u016f\u017ee klient\u016fm pomoci znovu z\u00edskat pocit kontroly v n\u00e1ro\u010dn\u00fdch okam\u017eic\u00edch dne. <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 40<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-552\" class=\"h5p-iframe\" data-content-id=\"552\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 40 \u2013 MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-4f2c1236 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 41<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-553\" class=\"h5p-iframe\" data-content-id=\"553\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 41 \u2013 MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-76437c08 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTIVN\u00cd AKTIVITA<\/strong> 42<\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-554\" class=\"h5p-iframe\" data-content-id=\"554\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"CVI\u010cEN\u00cd 42 \u2013 MODUL 4\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-52faac96 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>V\u00fdzvy a p\u0159ek\u00e1\u017eky v implementaci mindfulness v kontextu stravov\u00e1n\u00ed<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Praxe v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed nab\u00edz\u00ed mnoho v\u00fdhod, ale jej\u00ed za\u010dlen\u011bn\u00ed do ka\u017edodenn\u00edho \u017eivota m\u016f\u017ee p\u0159edstavovat r\u016fzn\u00e9 v\u00fdzvy. V\u00fdzkumy nazna\u010duj\u00ed, \u017ee existuje n\u011bkolik p\u0159ek\u00e1\u017eek pro aplikaci technik v\u0161\u00edmavosti, a to jak na individu\u00e1ln\u00ed, tak na environment\u00e1ln\u00ed \u00farovni (Marks et al., 2022).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Nej\u010dast\u011bj\u0161\u00ed p\u0159ek\u00e1\u017eky praktikov\u00e1n\u00ed v\u011bdom\u00e9ho stravov\u00e1n\u00ed: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-text-color has-background has-link-color has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"color:#273215;background-color:#ebf9ca;border-width:2px\"><thead><tr><th>P\u0158EK\u00c1\u017dKA<\/th><th>NAVRHOVAN\u00c9 \u0158E\u0160EN\u00cd<\/th><\/tr><\/thead><tbody><tr><td>Nedostatek \u010dasu a rychl\u00fd \u017eivotn\u00ed styl. Jednou z hlavn\u00edch v\u00fdzev je modern\u00ed zp\u016fsob \u017eivota &#8211; vyzna\u010duje se neust\u00e1l\u00fdm sp\u011bchem, rychl\u00fdm pracovn\u00edm tempem, rodinn\u00fdmi povinnostmi a nedostate\u010dn\u00fdm \u010dasem na p\u0159\u00edpravu j\u00eddla. Lid\u00e9 \u017eij\u00edc\u00ed ve sp\u011bchu se \u010dasto uchyluj\u00ed k rychl\u00fdm, zpracovan\u00fdm potravin\u00e1m sn\u011bden\u00fdm ve sp\u011bchu, co\u017e zt\u011b\u017euje praktikov\u00e1n\u00ed v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed.   <\/td><td>Pl\u00e1nov\u00e1n\u00ed j\u00eddel p\u0159edem a za\u010dlen\u011bn\u00ed kr\u00e1tk\u00fdch praktik v\u0161\u00edmavosti, jako je v\u011bdom\u00e9 \u017ev\u00fdk\u00e1n\u00ed i prvn\u00edch n\u011bkolika soust j\u00eddla. <\/td><\/tr><tr><td>N\u00edzk\u00e1 motivace a nedostate\u010dn\u00e1 p\u0159ipravenost se zaveden\u00fdmi stravovac\u00edmi n\u00e1vyky a automatick\u00fdm chov\u00e1n\u00edm mohou poci\u0165ovat odpor ke zm\u011bn\u011b t\u011bchto vzorc\u016f. N\u011bkte\u0159\u00ed lid\u00e9 si nav\u00edc nemus\u00ed v\u0161imnout okam\u017eit\u00fdch v\u00fdhod z praktikov\u00e1n\u00ed v\u0161\u00edmavosti, co\u017e je m\u016f\u017ee odradit od pokra\u010dov\u00e1n\u00ed.   <\/td><td>Postupn\u00e9 zav\u00e1d\u011bn\u00ed v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed \u2013 po\u010d\u00ednaje jedn\u00edm j\u00eddlem denn\u011b \u2013 a edukace klient\u016f o dlouhodob\u00fdch zdravotn\u00edch p\u0159\u00ednosech. <\/td><\/tr><tr><td>Emocion\u00e1ln\u00ed vztah k j\u00eddlu.<strong> <\/strong>Lid\u00e9 se zvykem emo\u010dn\u00edho jezen\u00ed mohou m\u00edt pot\u00ed\u017ee j\u00edst v\u011bdom\u011b, proto\u017ee j\u00eddlo pou\u017e\u00edvaj\u00ed jako mechanismus zvl\u00e1d\u00e1n\u00ed stresu a obt\u00ed\u017en\u00fdch emoc\u00ed. V\u011bdom\u00e9 stravov\u00e1n\u00ed vy\u017eaduje, abychom si v\u0161\u00edmali a uzn\u00e1vali sv\u00e9 emoce \u2013 co\u017e nen\u00ed v\u017edy snadn\u00e9, proto\u017ee je n\u011bkdy rad\u011bji nec\u00edt\u00edme.  <\/td><td>Kombinace v\u0161\u00edmavosti s technikami zvl\u00e1d\u00e1n\u00ed stresu, jako je pou\u017eit\u00ed techniky STOP. <\/td><\/tr><tr><td>Vn\u00edm\u00e1n\u00ed mindfulness jako ne\u00fa\u010dinn\u00e9 metody. N\u011bkte\u0159\u00ed jedinci nemus\u00ed v\u011b\u0159it v \u00fa\u010dinnost v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed nebo ho mohou pova\u017eovat za praxi, kter\u00e1 neodpov\u00edd\u00e1 jejich \u017eivotn\u00edmu stylu. V\u00fdzkum vyu\u017eit\u00ed v\u0161\u00edmavosti v terapii MBCT uk\u00e1zal, \u017ee n\u00edzk\u00e1 m\u00edra d\u016fv\u011bry v \u00fa\u010dinnost metody m\u016f\u017ee v\u00e9st k jej\u00edmu p\u0159ed\u010dasn\u00e9mu ukon\u010den\u00ed (Marks et al., 2022).   <\/td><td>Zd\u016frazn\u011bn\u00ed v\u011bdeck\u00fdch d\u016fkaz\u016f podporuj\u00edc\u00edch \u00fa\u010dinnost v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed, jako je jeho vliv na sn\u00ed\u017een\u00ed z\u00e1chvatovit\u00e9ho p\u0159ej\u00edd\u00e1n\u00ed a zlep\u0161en\u00ed kontroly chuti k j\u00eddlu. <\/td><\/tr><tr><td>Pot\u00ed\u017ee se za\u010dlen\u011bn\u00edm technik v\u0161\u00edmavosti do ka\u017edodenn\u00edho \u017eivota. N\u011bkte\u0159\u00ed lid\u00e9 se domn\u00edvaj\u00ed, \u017ee v\u0161\u00edmavost vy\u017eaduje dlouh\u00e1 medita\u010dn\u00ed sezen\u00ed, kter\u00e1 je t\u011b\u017ek\u00e9 vm\u011bstnat do nabit\u00e9ho denn\u00edho rozvrhu.  <\/td><td>Zvy\u0161ov\u00e1n\u00ed pov\u011bdom\u00ed o tom, \u017ee v\u0161\u00edmavost lze praktikovat v kr\u00e1tk\u00fdch okam\u017eic\u00edch, jako je soust\u0159ed\u011bn\u00ed se na v\u016fni k\u00e1vy nebo v\u011bdom\u00e9 \u017ev\u00fdk\u00e1n\u00ed prvn\u00edho sousta j\u00eddla. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><br><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-589cc2cf alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-0a2927ff\">\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Postupn\u00e9 zav\u00e1d\u011bn\u00ed praktik.<\/strong> Nemus\u00edte za\u010d\u00ednat s kompletn\u00edm re\u017eimem v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed. Je u\u017eite\u010dn\u00e9 za\u010d\u00edt pouze s jednou technikou \u2013 nap\u0159\u00edklad j\u00edst n\u011bkolik minut v tichu nebo se soust\u0159edit na strukturu j\u00eddla.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>Vytv\u00e1\u0159en\u00ed podp\u016frn\u00e9ho prost\u0159ed\u00ed.<\/strong> Odstran\u011bn\u00ed ru\u0161iv\u00fdch vliv\u016f b\u011bhem j\u00eddla (nap\u0159. vypnut\u00ed televize, odlo\u017een\u00ed telefonu) a j\u00edst v klidn\u00e9m prost\u0159ed\u00ed podporuje efektivn\u00ed praxi v\u011bdom\u00e9ho stravov\u00e1n\u00ed. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Pou\u017e\u00edv\u00e1n\u00ed flexibiln\u00edho p\u0159\u00edstupu.<\/strong> V\u0161\u00edmavost neznamen\u00e1, \u017ee ka\u017ed\u00fd mus\u00ed j\u00edst v naprost\u00e9m tichu nebo meditovat nad ka\u017ed\u00fdm soustem. D\u016fle\u017eit\u00e9 je zv\u00fd\u0161it celkovou pozornost a zpomalit tempo j\u00eddla.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Pou\u017e\u00edv\u00e1n\u00ed aplikac\u00ed podporuj\u00edc\u00edch v\u0161\u00edmavost.<\/strong> Existuj\u00ed aplikace navr\u017een\u00e9 tak, aby pom\u00e1haly s prax\u00ed v\u0161\u00edmavosti, co\u017e m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 zejm\u00e9na pro za\u010d\u00e1te\u010dn\u00edky v mindfulness <\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8472c56c\">\n<div class=\"wp-block-group is-layout-grid wp-container-core-group-is-layout-67210a61 wp-block-group-is-layout-grid\">\n<div class=\"wp-block-uagb-image uagb-block-ee13ce53 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg\" alt=\"Anonymous female in sportswear using smartphone and smart watch after exercising on sports ground\" class=\"uag-image-919\" width=\"940\" height=\"627\" title=\"pexels-photo-4428992-4428992\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7160f1b9 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg\" alt=\"Silhouette of a person practicing yoga outdoors during sunrise, creating a calming atmosphere.\" class=\"uag-image-920\" width=\"940\" height=\"564\" title=\"pexels-photo-1051838-1051838\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strategie podporuj\u00edc\u00ed uveden\u00ed do v\u011bdom\u00e9ho stravov\u00e1n\u00ed: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Postupn\u00e9 zav\u00e1d\u011bn\u00ed praktik.<\/strong> Nemus\u00edte za\u010d\u00ednat s kompletn\u00edm re\u017eimem v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed. Je u\u017eite\u010dn\u00e9 za\u010d\u00edt pouze s jednou technikou \u2013 nap\u0159\u00edklad j\u00edst n\u011bkolik minut v tichu nebo se soust\u0159edit na strukturu j\u00eddla.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>Vytv\u00e1\u0159en\u00ed podp\u016frn\u00e9ho prost\u0159ed\u00ed.<\/strong> Odstran\u011bn\u00ed ru\u0161iv\u00fdch vliv\u016f b\u011bhem j\u00eddla (nap\u0159. vypnut\u00ed televize, odlo\u017een\u00ed telefonu) a j\u00edst v klidn\u00e9m prost\u0159ed\u00ed podporuje efektivn\u00ed praxi v\u011bdom\u00e9ho stravov\u00e1n\u00ed. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Pou\u017e\u00edv\u00e1n\u00ed flexibiln\u00edho p\u0159\u00edstupu.<\/strong> V\u0161\u00edmavost neznamen\u00e1, \u017ee ka\u017ed\u00fd mus\u00ed j\u00edst v naprost\u00e9m tichu nebo meditovat nad ka\u017ed\u00fdm soustem. D\u016fle\u017eit\u00e9 je zv\u00fd\u0161it celkovou pozornost a zpomalit tempo j\u00eddla.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Pou\u017e\u00edv\u00e1n\u00ed aplikac\u00ed podporuj\u00edc\u00edch v\u0161\u00edmavost.<\/strong> Existuj\u00ed aplikace navr\u017een\u00e9 tak, aby pom\u00e1haly s prax\u00ed v\u0161\u00edmavosti, co\u017e m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 zejm\u00e9na pro za\u010d\u00e1te\u010dn\u00edky v mindfulness <\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-892b29d7 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em><em>Sledov\u00e1n\u00ed stravovac\u00edch n\u00e1vyk\u016f \u2013 v\u0161\u00edvam\u00e9 vs. bezmy\u0161lenkovit\u00e9 <\/em><\/em><\/strong><br>N\u011bkter\u00e9 formy bezmy\u0161lenkovit\u00e9ho stravov\u00e1n\u00ed jsou jednodu\u0161e n\u00e1vyky, kter\u00e9 prov\u00e1d\u00edme automaticky \u2013 nej\u00edme proto, \u017ee m\u00e1me hlad, ale mimo rutinu. Mezi p\u0159\u00edklady takov\u00fdch n\u00e1vyk\u016f pat\u0159\u00ed:<br>J\u00edst ka\u017ed\u00fd den ve stejnou dobu, i kdy\u017e nem\u00e1me hlad.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sva\u010diny p\u0159i pr\u00e1ci u stolu. <\/li>\n\n\n\n<li>Vz\u00edt si n\u011bco k j\u00eddlu &#8222;pro jistotu&#8220;, kdy\u017e proch\u00e1z\u00edte kuchyn\u00ed. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Toto cvi\u010den\u00ed v\u00e1m pom\u016f\u017ee sledovat va\u0161e stravovac\u00ed n\u00e1vyky v pr\u016fb\u011bhu sedmi dn\u016f a rozpoznat, kdy j\u00edte v\u011bdom\u011b a kdy automaticky (Albers, 2015). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-fa646723 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-e19ae98b\">\n<p class=\"wp-block-paragraph\"><strong>Cvi\u010den\u00ed: T\u00fddenn\u00ed z\u00e1znam v\u0161\u00edvam\u00e9ho a bezmy\u0161lenkovit\u00e9ho jeden\u00ed<\/strong> (Albers, 2015)<br>V pr\u016fb\u011bhu jednoho t\u00fddne vypl\u0148ujte tuto tabulku. Zaznamenejte si n\u00e1sleduj\u00edc\u00ed:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Co jste jedli, <\/li>\n\n\n\n<li>Zda jste jedli v\u0161\u00edmav\u011b nebo bezmy\u0161lenkovit\u011b, <\/li>\n\n\n\n<li>Kde jste byli, <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Co v\u00e1s p\u0159im\u011blo k j\u00eddlu (nap\u0159. hlad, stres, nuda, rutina, jin\u00e9). <br> <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d874c530\">\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-0-border-color has-fixed-layout\" style=\"background-color:#dbfe9f;border-width:1px\"><tbody><tr><td><strong>Den<\/strong> <\/td><td><strong>Co jsem jedl\/a?<\/strong> <\/td><td><strong>Kde?<\/strong> <\/td><td><strong>V\u0161\u00edmav\u011b nebo bezmy\u0161lenkovit\u011b?<\/strong> <\/td><td><strong>Co m\u011b p\u0159im\u011blo j\u00edst?<\/strong> <\/td><\/tr><tr><td>Pond\u011bl\u00ed <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>\u00dater\u00fd <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>St\u0159eda <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>\u010ctvrtek <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>P\u00e1tek <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Sobota <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Ned\u011ble <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-3d8b7e26\">\n<p class=\"wp-block-paragraph\">Po <strong>jednom t\u00fddnu<\/strong> se zkuste zamyslet nad n\u00e1sleduj\u00edc\u00edmi ot\u00e1zkami: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kdy nej\u010dast\u011bji j\u00edm bezmy\u0161lenkovit\u011b? <\/li>\n\n\n\n<li>Co mi pomohlo j\u00edst v\u0161\u00edmav\u011b? <\/li>\n\n\n\n<li>Co toto chov\u00e1n\u00ed vyvol\u00e1v\u00e1? <\/li>\n<\/ul>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zaveden\u00ed v\u0161\u00edmav\u00e9ho jezen\u00ed do ka\u017edodenn\u00edho \u017eivota m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 kv\u016fli rychl\u00e9mu \u017eivotn\u00edmu stylu, nedostatku motivace, emo\u010dn\u00edmu p\u0159ej\u00edd\u00e1n\u00ed nebo po\u010d\u00e1te\u010dn\u00edm pot\u00ed\u017e\u00edm s p\u0159izp\u016fsoben\u00edm technik v\u0161\u00edmavosti. Mezi kl\u00ed\u010dov\u00e9 podp\u016frn\u00e9 strategie pat\u0159\u00ed postupn\u00e9 zav\u00e1d\u011bn\u00ed praktik, vytv\u00e1\u0159en\u00ed podp\u016frn\u00e9ho prost\u0159ed\u00ed a osvojen\u00ed si flexibiln\u00edho p\u0159\u00edstupu k v\u0161\u00edmavosti. Aplikace t\u011bchto metod m\u016f\u017ee zv\u00fd\u0161it \u0161ance na \u00fasp\u011b\u0161nou integraci v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed a pro\u017eit\u00ed jeho dlouhodob\u00fdch p\u0159\u00ednos\u016f. (Albers, 2015).   <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#e9f3d9;border-width:2px\"><tbody><tr><td><strong>Bibliografie<\/strong> <\/td><\/tr><tr><td>Alamout, M. M., Rahmanian, M., Aghamohammadi, V., Mohammadi, E., &amp; Nasiri, K. (2020). \u00da\u010dinnost kognitivn\u00ed terapie zalo\u017een\u00e9 na v\u0161\u00edmavosti na hubnut\u00ed, zlep\u0161en\u00ed hypertenze a pozornostn\u00edho zkreslen\u00ed v\u016f\u010di sign\u00e1l\u016fm o j\u00eddle u lid\u00ed s nadv\u00e1hou. <em>International Journal of Nursing Sciences<\/em>, 7(1), 35\u201340. <a href=\"https:\/\/doi.org\/10.1016\/j.ijnss.2019.12.004\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.ijnss.2019.12.004<\/a> Albers, S. (2015).<em> 20 materi\u00e1l\u016f o v\u0161\u00edmav\u00e9m stravov\u00e1n\u00ed, kter\u00e9 v\u00e1m pomohou p\u0159estat s p\u0159ej\u00edd\u00e1n\u00edm, u\u017e\u00edvat si j\u00eddlo a p\u0159estat c\u00edtit vinu hned te\u010f!<\/em> EatingMindfully.com. Cramer, H., Lauche, R., Haller, H., &amp; Dobos, G. (2016). Intervence zalo\u017een\u00e9 na v\u0161\u00edmavosti a p\u0159ijet\u00ed u psych\u00f3zy: Systematick\u00fd p\u0159ehled a metaanal\u00fdza. Global Advances in Health and Medicine, 5(1), 30\u201343. <a href=\"https:\/\/doi.org\/10.7453\/gahmj.2015.083\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.7453\/gahmj.2015.083<\/a> Daubenmier, J., Moran, P. J., Kristeller, J., Acree, M., Bacchetti, P., Kemeny, M. E., &#8230; &amp; Epel, E. (2016). \u00da\u010dinky intervence na hubnut\u00ed zalo\u017een\u00e9 na v\u0161\u00edmavosti u dosp\u011bl\u00fdch s obezitou: Randomizovan\u00e1 klinick\u00e1 studie.<em> Obesity,<\/em> 24(4), 794\u2013804.<a href=\"https:\/\/doi.org\/10.1002\/oby.21455\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/doi.org\/10.1002\/oby.21455<\/a> Hayashi, L. C., Benasi, G., St-Onge, M. P., &amp; Aggarwal, B. (2024). Intuitivn\u00ed a v\u0161\u00edmav\u00e9 stravov\u00e1n\u00ed pro zlep\u0161en\u00ed fyziologick\u00fdch zdravotn\u00edch parametr\u016f: Kr\u00e1tk\u00fd narativn\u00ed p\u0159ehled interven\u010dn\u00edch studi\u00ed. <em>Journal of Complementary and Integrative Medicine<\/em>, 20(3), 537\u2013547. <a href=\"https:\/\/doi.org\/10.1515\/jcim-2021-0294\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1515\/jcim-2021-0294<\/a> Hofmann, S. G., Sawyer, A. T., Witt, A. A., &amp; Oh, D. (2010). Vliv terapie zalo\u017een\u00e9 na v\u0161\u00edmavosti na \u00fazkost a depresi: Metaanalytick\u00fd p\u0159ehled. <em>Journal of Consulting and Clinical Psychology<\/em>, 78(2), 169\u2013183. <a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1037\/a0018555 <\/a>Kabat-Zinn, J. (1991). \u017divot v pln\u00e9 katastrof\u011b: Vyu\u017eit\u00ed moudrosti t\u011bla a mysli k \u0159e\u0161en\u00ed stresu, bolesti a nemoci. Dell Publishing. Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., &amp; Corsica, J. A. (2014). Meditace v\u0161\u00edmavosti jako intervence p\u0159i z\u00e1chvatovit\u00e9m p\u0159ej\u00edd\u00e1n\u00ed, emocion\u00e1ln\u00edm p\u0159ej\u00edd\u00e1n\u00ed a hubnut\u00ed: Systematick\u00fd p\u0159ehled. Eating Behaviors, 15(2), 197\u2013204. <a href=\"https:\/\/doi.org\/10.1016\/j.eatbeh.2014.01.005\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.eatbeh.2014.01.005<\/a> Liao, Y., Wang, L., Luo, T., Wu, S., Wu, Z., Chen, J., &#8230; &amp; Tang, J. (2020). Kr\u00e1tk\u00e1 intervence zalo\u017een\u00e1 na v\u0161\u00edmavosti \u201eSTOP (Zastav se, Nadechni se, Pozoruj, Pokra\u010duj) dot\u00fdk\u00e1n\u00ed se obli\u010deje\u201c: Studijn\u00ed protokol randomizovan\u00e9 kontrolovan\u00e9 studie. BMJ Open, 10(10), e041364. <a href=\"https:\/\/doi.org\/10.1136\/bmjopen-2020-041364\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1136\/bmjopen-2020-041364<\/a> Marks, E., Moghaddam, N., De Boos, D., &amp; Malins, S. (2022). Systematick\u00fd p\u0159ehled p\u0159ek\u00e1\u017eek a faktor\u016f usnad\u0148uj\u00edc\u00edch dodr\u017eov\u00e1n\u00ed kognitivn\u00ed terapie zalo\u017een\u00e9 na v\u0161\u00edmavosti u osob s chronick\u00fdmi onemocn\u011bn\u00edmi. British Journal of Health Psychology, 28(2), 338\u2013365. <a href=\"https:\/\/doi.org\/10.1111\/bjhp.12628\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1111\/bjhp.12628 <\/a>Mensinger, J. L., Calogero, R. M., Stranges, S., &amp; Tylka, T. L. (2016). Hmotnostn\u011b neutr\u00e1ln\u00ed versus hmotnostn\u00ed \u00fabytek p\u0159\u00edstupu pro podporu zdrav\u00ed u \u017een s vysok\u00fdm BMI: Randomizovan\u00e1 kontrolovan\u00e1 studie. <em>Chu\u0165 k j\u00eddlu<\/em>, 105, 364\u2013374. <a href=\"https:\/\/doi.org\/10.1016\/j.appet.2016.06.006\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.appet.2016.06.006<\/a> Narodowe Centrum Edukacji \u017bywieniowej. (n.d.). Uwa\u017cne jedzenie \u2013 teoria a praktyka. <a href=\"https:\/\/ncez.pzh.gov.pl\/abc-zywienia\/zasady-zdrowego-zywienia\/uwazne-jedzenie-teoria-i-praktyka\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ncez.pzh.gov.pl\/abc-zywienia\/zasady-zdrowego-zywienia\/uwazne-jedzenie-teoria-i-praktyka<\/a>\/ Nelson, J. B. (2017). V\u011bdom\u00e9 stravov\u00e1n\u00ed: Um\u011bn\u00ed p\u0159\u00edtomnosti p\u0159i j\u00eddle. <em>Diabetes Smpectru<\/em>, 30(3), 171\u2013174. <a href=\"https:\/\/doi.org\/10.2337\/ds17-0015\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.2337\/ds17-0015<\/a> Rash, J. A., Kavanagh, V. A. J., &amp; Garland, S. N. (2019).               Metaanal\u00fdza terapi\u00ed zalo\u017een\u00fdch na mindfulness pro nespavost a poruchy sp\u00e1nku. <em>Sleep Medicine<\/em> Clinics, 14(2), 209\u2013220. <a href=\"https:\/\/doi.org\/10.1016\/j.jsmc.2019.01.004\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.jsmc.2019.01.004<\/a> Sanada, K., Montero-Marin, J., D\u00edez, M. \u00c1., Salas-Valero, M., P\u00e9rez-Yus, M. C., Morillo, H., &amp; Garc\u00eda-Campayo, J. (2016). \u00da\u010dinky intervenc\u00ed zalo\u017een\u00fdch na mindfulness na kortizol ve slin\u00e1ch u zdrav\u00fdch dosp\u011bl\u00fdch: Metaanalytick\u00fd p\u0159ehled. <em>Frontiers<\/em> in Physiology, 7, 471. <a href=\"https:\/\/doi.org\/10.3389\/fphys.2016.00471\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.3389\/fphys.2016.00471 <\/a>Smith, B. W., Shelley, B. M., Sloan, A. L., Colleran, K. a Erickson, K. (2018). P\u0159edb\u011b\u017en\u00e1 randomizovan\u00e1 kontrolovan\u00e1 studie intervence zam\u011b\u0159en\u00e9 na v\u011bdom\u00e9 stravov\u00e1n\u00ed u ob\u00e9zn\u00edch \u017een po menopauze. <em>Mindfulness<\/em>, 9(3), 836\u2013849. <a href=\"https:\/\/doi.org\/10.1007\/s12671-017-0828-7\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1007\/s12671-017-0828-7<\/a> Zhang, D., Lee, E. K. P., Mak, E. C. W., Ho, C. Y., &amp; Wong, S. Y. S. (2021). Intervence zalo\u017een\u00e9 na v\u0161\u00edmavosti: Celkov\u00fd p\u0159ehled. <em>British Medical Bulletin<\/em>, 00(1), 1\u201317. <a href=\"https:\/\/doi.org\/10.1093\/bmb\/ldab005\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1093\/bmb\/ldab005<\/a> <\/td><\/tr><\/tbody><\/table><\/figure>\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":"default","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","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":"var(--ast-global-color-4)","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":""}},"_initial_content":"","_new_post":false,"footnotes":"","_quiz_has_questions":false,"_lesson_complexity":"easy","_lesson_length":10,"_lesson_course":1109,"_lesson_preview":""},"lesson-tag":[],"class_list":["post-1136","lesson","type-lesson","status-publish","hentry","module-modul-4","post"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>2. Vybran\u00e9 techniky v\u0161\u00edmav\u00e9ho stravov\u00e1n\u00ed pro osoby s du\u0161evn\u00edmi probl\u00e9my -<\/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.moodbites.eu\/cs\/lesson\/selected-mindful-eating-techniques-for-people-with-mental-health-problems\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2. 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