{"id":29593,"date":"2017-11-23T10:31:07","date_gmt":"2017-11-23T09:31:07","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=29593"},"modified":"2017-11-23T10:31:07","modified_gmt":"2017-11-23T09:31:07","slug":"corriere-della-sera-jak-odolavat-vlcimu-hladu","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=29593","title":{"rendered":"Corriere della Sera: Jak odol\u00e1vat vl\u010d\u00edmu hladu"},"content":{"rendered":"

Kdy\u017e se sna\u017e\u00edme shodit n\u011bjak\u00e9 ty kilogramy, nen\u00ed v\u017edy snadn\u00e9 odol\u00e1vat kru\u010den\u00ed v b\u0159i\u0161e. Podle expert\u016f je v\u0161ak mo\u017en\u00e9 odol\u00e1vat poku\u0161en\u00ed a dodr\u017eovat dietu, ani\u017e bychom vynech\u00e1vali j\u00eddlo, p\u00ed\u0161e italsk\u00fd den\u00edk Corriere della Sera.<\/strong><\/p>\n

P\u0159edev\u0161\u00edm se sta\u0148te p\u0159\u00e1teli vody. Zam\u011b\u0148ov\u00e1n\u00ed \u017e\u00edzn\u011b s hladem je mnohem \u010dast\u011bj\u0161\u00ed, ne\u017e bychom si mysleli. I lehk\u00e1 forma dehydratace m\u016f\u017ee vyvolat pocit nekontrolovateln\u00e9ho hladu. „Plnost a pocit sytosti jsou dv\u011b zcela odli\u0161n\u00e9 v\u011bci,“ vysv\u011btluje Stefano Erzegovesi z Centra pro poruchy p\u0159\u00edjmu potravy p\u0159i nemocnici Svat\u00e9ho Rafaela v Mil\u00e1n\u011b. „Prvn\u00ed je prchav\u00fd fyzick\u00fd pocit, zat\u00edmco druh\u00fd p\u0159\u00edpad je ot\u00e1zkou chemie souvisej\u00edc\u00ed s tr\u00e1ven\u00edm jednotliv\u00fdch potravin, a tedy trv\u00e1 d\u00e9le. Je tedy d\u016fle\u017eit\u00e9 dop\u0159\u00e1vat si spr\u00e1vn\u00e9 mno\u017estv\u00ed vody. U\u017eite\u010dn\u00e1 je sklenka vody p\u0159ed j\u00eddlem, a to jak pro zamezen\u00ed dehydrataci, tak p\u0159edev\u0161\u00edm pro co nejlep\u0161\u00ed p\u0159\u00edpravu na\u0161ich chu\u0165ov\u00fdch poh\u00e1rk\u016f k tomu, aby dob\u0159e zaznamenaly chu\u0165, kter\u00e1 je prvn\u00ed podm\u00ednkou pro pocit sytosti. Naopak p\u0159\u00edli\u0161n\u00e9 mno\u017estv\u00ed vody, nap\u0159\u00edklad vypijeme-li litr v nad\u011bji, \u017ee se tak nasyt\u00edme, m\u016f\u017ee vyvolat touhu po slan\u00fdch potravin\u00e1ch. A v\u0161ichni v\u011bd\u00ed, \u017ee solen\u00e9 bramb\u016frky nejsou dietn\u00ed,“ uv\u00e1d\u00ed.<\/p>\n

Nikdy nevynech\u00e1vejte j\u00eddlo. Jestli\u017ee si mysl\u00edme, \u017ee zv\u00edt\u011bz\u00edme nad hladem a vynech\u00e1me n\u011bkter\u00e9 j\u00eddlo, zp\u016fsob\u00edme si t\u00edm bumerangov\u00fd efekt, proto\u017ee nakonec budeme je\u0161t\u011b hladov\u011bj\u0161\u00ed. „Prevence a pl\u00e1nov\u00e1n\u00ed maj\u00ed z\u00e1sadn\u00ed v\u00fdznam,“ upozor\u0148uje dietolo\u017eka Betsy Ramirezov\u00e1 z americk\u00e9ho Shreveportu. „Je vhodn\u00e9 napl\u00e1novat si t\u0159i vyv\u00e1\u017een\u00e1 j\u00eddla v intervalu asi p\u011bti hodin, abychom nenech\u00e1vali \u017ealudek p\u0159\u00edli\u0161 dlouho pr\u00e1zdn\u00fd,“ \u0159\u00edk\u00e1. Samoz\u0159ejm\u011b se vyv\u00e1\u017een\u00fdmi pokrmy mysl\u00ed spr\u00e1vn\u00fd pom\u011br mezi proteiny, tuky a sacharidy, abychom si udr\u017eeli pocit sytosti a \u00farove\u0148 glykemie a stabilizovali tak i n\u00e1ladu.<\/p>\n

„\u00dapln\u00e9 hladov\u011bn\u00ed sni\u017euje baz\u00e1ln\u00ed metabolismus a zvy\u0161uje \u00farove\u0148 kortizolu, tedy stresov\u00e9ho hormonu, a t\u00edm se st\u00e1v\u00e1me nerv\u00f3zn\u011bj\u0161\u00edmi a pozd\u011bji se n\u00e1s zmocn\u00ed vl\u010d\u00ed hlad. Jestli\u017ee nem\u00e1me zrovna \u010das se naj\u00edst, dejme si alespo\u0148 trochu zeleniny s olivov\u00fdm olejem, proto\u017ee ten dok\u00e1\u017ee mozku vyslat sign\u00e1l sytosti,“ \u0159\u00edk\u00e1 Stefano Erzegovesi.<\/p>\n

Dop\u0159\u00e1vejte si p\u0159esn\u00edd\u00e1vky bohat\u00e9 na vl\u00e1kninu. V okam\u017eic\u00edch, kdy zv\u00edt\u011bz\u00ed hlad, zvolte zdravou p\u0159esn\u00edd\u00e1vku plnou vl\u00e1kniny, kter\u00e1 uti\u0161\u00ed hlad, p\u0159inese pocit sytosti a nezv\u00fd\u0161\u00ed denn\u00ed kalorick\u00fd p\u0159\u00edjem. K takov\u00fdm p\u0159esn\u00edd\u00e1vk\u00e1m pat\u0159\u00ed nepochybn\u011b ovoce a zelenina, ale tak\u00e9 celozrnn\u00e9 potraviny, o\u0159echy a lu\u0161t\u011bniny. Takov\u00e9 potraviny jsou vhodn\u00e9 pro st\u0159evn\u00ed bakterie, kter\u00e9, kdy\u017e jsou v pohod\u011b, zaru\u010duj\u00ed spr\u00e1vn\u00e9 fungov\u00e1n\u00ed metabolismu a p\u0159edev\u0161\u00edm imunitn\u00edho syst\u00e9mu a nervov\u00e9 soustavy,“ doporu\u010duje Erzegovesi.<\/p>\n

Proteiny d\u00e1vaj\u00ed sign\u00e1l sytosti, ale tuky je\u0161t\u011b v\u00edce. Proto jsou ide\u00e1ln\u00ed p\u0159esn\u00edd\u00e1vky, kde se spojuj\u00ed proteiny a tuky, jako jsou o\u0159echy, slune\u010dnice, sezam. Je t\u0159eba si p\u0159edem odm\u011b\u0159it porci, abychom to nep\u0159ehnali s mno\u017estv\u00edm a nesn\u011bdli p\u0159\u00edli\u0161 mnoho kalori\u00ed.<\/p>\n

Kdy\u017e m\u00e1me hlad bez p\u0159\u00ed\u010diny, m\u016f\u017ee to b\u00fdt ve skute\u010dnosti t\u00edm, \u017ee se jen nud\u00edme. Proto je t\u0159eba se rozpt\u00fdlit. „Jd\u011bte pry\u010d z kuchyn\u011b a dop\u0159ejte si proch\u00e1zku na \u010derstv\u00e9m vzduchu. To pom\u00e1h\u00e1 v tom, abychom p\u0159estali myslet na j\u00eddlo,“ \u0159\u00edk\u00e1 newyorsk\u00e1 dietolo\u017eka Jessica Levinsonov\u00e1. N\u011bkdy sta\u010d\u00ed \u017ev\u00fdkat \u017ev\u00fdka\u010dku, skl\u00e1dat puzzle, \u010d\u00edst, pracovat na zahrad\u011b \u010di kl\u00e1bosit s p\u0159\u00edtelem.<\/p>\n

Kone\u010dn\u011b \u010detn\u00e9 studie potvrzuj\u00ed, \u017ee nedostate\u010dn\u00fd sp\u00e1nek zp\u016fsobuje chu\u0165 na j\u00eddlo a hlad. Proto se doporu\u010duje osm hodin sp\u00e1nku, aby tak m\u011bl organismus \u010das si po\u0159\u00e1dn\u011b odpo\u010dinout. „Dobr\u00fd sp\u00e1nek je d\u016fle\u017eit\u00fd pro to, \u017ee se udr\u017euje pod kontrolou \u00farove\u0148 kortizolu. Nedostatek sp\u00e1nku zp\u016fsobuje, \u017ee jsme nerv\u00f3zn\u011bj\u0161\u00ed a impulzivn\u00ed a m\u00e1me sklony v\u00edce j\u00edst,“ \u0159\u00edk\u00e1 Stefano Erzegovesi.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kdy\u017e se sna\u017e\u00edme shodit n\u011bjak\u00e9 ty kilogramy, nen\u00ed v\u017edy snadn\u00e9 odol\u00e1vat kru\u010den\u00ed v b\u0159i\u0161e. Podle expert\u016f je v\u0161ak mo\u017en\u00e9 odol\u00e1vat poku\u0161en\u00ed a dodr\u017eovat dietu, ani\u017e […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-29593","post","type-post","status-publish","format-standard","hentry","category-zpravy"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/29593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=29593"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/29593\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=29593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=29593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=29593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}