Jonas Krause
v\u00fd\u017eivov\u00fd poradce
Bachelor\u00a0in\u00a0Organisation\u00a0und\u00a0Prozessmanagement,\u00a0Fachhochschule Erfurt<\/p>\n\n\n\n
1.<\/p>\n\n\n\n
V \u00fanoru 2001 jsme se s man\u017eelkou z\u00fa\u010dastnili konference o st\u00e1rnut\u00ed v San Diegu. Hlavn\u00edm \u0159e\u010dn\u00edkem byl Dr. Barry Sears, tv\u016frce z\u00f3nov\u00e9 diety. P\u0159edt\u00edm jsme \u010detli jednu z jeho knih a byli jsme docela nad\u0161en\u00ed, \u017ee ho budeme moci sly\u0161et.<\/p>\n\n\n\n
Jeho kniha a prezentace n\u00e1s natolik p\u0159esv\u011bd\u010dily, \u017ee jsme z na\u0161eho j\u00eddeln\u00ed\u010dku vy\u0159adili \u0161krobov\u00e9 potraviny a cukr. Od t\u00e9 doby se na\u0161e strava skl\u00e1dala z 50 % n\u00edzkoglykemick\u00fdch, komplexn\u00edch sacharid\u016f a 25\u201330 % libov\u00e9ho masa, dr\u016fbe\u017ee a ryb. Kalorie z tuk\u016f se sn\u00ed\u017eily na asi 15\u201320 % (i libov\u00e9 maso obsahuje n\u011bjak\u00fd tuk). \u017d\u00e1dn\u00e9 m\u00e1slo, ale trochu n\u00edzkotu\u010dn\u00e9ho s\u00fdra a olivov\u00e9ho oleje na va\u0159en\u00ed a z\u00e1livky na sal\u00e1ty. Ka\u017ed\u00fd z n\u00e1s zhubl 20 kilo! To je hodn\u011b. V\u0161echno na\u0161e oble\u010den\u00ed jsme museli odn\u00e9st krej\u010d\u00edmu, abychom ho mohli d\u00e1l nosit.<\/p>\n\n\n\n
2.<\/p>\n\n\n\n
Ne\u017e jsme za\u010dali, prohl\u00e9dli jsme si v\u0161echno v lednici. Museli jsme vyhodit t\u0159etinu, proto\u017ee se nehodilo k na\u0161\u00ed nov\u00e9 diet\u011b. To zahrnovalo hlavn\u011b d\u017eem, chl\u00e9b a slazen\u00e9 n\u00e1poje. To bylo docela p\u0159ekvapen\u00ed.<\/p>\n\n\n\n
3.<\/p>\n\n\n\n
Shrom\u00e1\u017edili jsme statistiky o slo\u017een\u00ed na\u0161eho t\u011bla, kter\u00e9 poskytovaly informace o procentu t\u011blesn\u00e9ho tuku, procentu svalov\u00e9 hmoty, BMI, hmotnosti a baz\u00e1ln\u00edm metabolismu.<\/p>\n\n\n\n
C\u00edlem t\u011bchto z\u00e1znam\u016f bylo definovat na\u0161i ide\u00e1ln\u00ed t\u011blesnou kondici. Cht\u011bli jsme dostat na\u0161e BMI pod 23,5. Uv\u011bdomili jsme si, \u017ee samotn\u00fd tanec nesta\u010d\u00ed, a rozhodli jsme se p\u0159idat dal\u0161\u00ed hodinu kondi\u010dn\u00edho tr\u00e9ninku. Ten se skl\u00e1dal z 30 minut na b\u011b\u017eeck\u00e9m p\u00e1su, 15 minut cvi\u010den\u00ed horn\u00ed \u010d\u00e1sti t\u011bla a 15 minut cvi\u010den\u00ed doln\u00ed \u010d\u00e1sti t\u011bla ka\u017ed\u00fd den.<\/p>\n\n\n\n
Po prvn\u00edch dvou m\u011bs\u00edc\u00edch jsme za\u010dali vid\u011bt v\u00fdsledky. Da\u0159\u00ed se n\u00e1m udr\u017eet si BMI stabiln\u00ed na 21,5\u201322.<\/p>\n\n\n\n
4.<\/p>\n\n\n\n
Co si kupujeme na j\u00eddlo:<\/p>\n\n\n\n
Za\u010dn\u011bme v lah\u016fdk\u00e1ch: Zde najdete n\u00edzkotu\u010dn\u00e9 s\u00fdry, pe\u010den\u00e1 ku\u0159ec\u00ed nebo kr\u016ft\u00ed prsa a libovou \u0161unku.<\/p>\n\n\n\n
D\u00e1le zami\u0159te do sekce masa: K dispozici je zde libov\u00e9 hov\u011bz\u00ed, vep\u0159ov\u00e9, ku\u0159ec\u00ed a jehn\u011b\u010d\u00ed maso, n\u00e1sledovan\u00e9<\/p>\n\n\n\n
Ryba a mo\u0159sk\u00e9 plody: Mezi v\u00fdb\u011br pat\u0159\u00ed losos, treska, halibut, pstruh, sl\u00e1vky a krevety.<\/p>\n\n\n\n
Pokra\u010dujte do vegetari\u00e1nsk\u00e9 sekce: K dispozici je zde tofu, tempeh, s\u00f3jov\u00e9 burgery a nugetky.<\/p>\n\n\n\n
V sekci ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f hledejte 1% ml\u00e9ko nebo n\u00edzkotu\u010dn\u00e9 s\u00f3jov\u00e9 ml\u00e9ko, jogurt, n\u00edzkotu\u010dn\u00fd tvaroh a n\u00edzkotu\u010dn\u00fd s\u00fdr.<\/p>\n\n\n\n
Nakonec se dostanete do sekce s ovocem a zeleninou. Zde najdete listovou zeleninu, kapustu, \u0161pen\u00e1t a r\u016fzn\u00e9 druhy zel\u00ed (brokolici, kapustu, sui choi, \u010d\u00ednsk\u00e9 zel\u00ed a kv\u011bt\u00e1k).<\/p>\n\n\n\n
Quora<\/p>\n","protected":false},"excerpt":{"rendered":"
Jonas Krausev\u00fd\u017eivov\u00fd poradceBachelor\u00a0in\u00a0Organisation\u00a0und\u00a0Prozessmanagement,\u00a0Fachhochschule Erfurt 1. V \u00fanoru 2001 jsme se s man\u017eelkou z\u00fa\u010dastnili konference o st\u00e1rnut\u00ed v San Diegu. Hlavn\u00edm \u0159e\u010dn\u00edkem byl Dr. Barry Sears, […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":15628,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-64273","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/64273","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=64273"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/64273\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/15628"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=64273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=64273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=64273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}