{"id":10051,"date":"2020-01-23T10:46:49","date_gmt":"2020-01-23T09:46:49","guid":{"rendered":"https:\/\/schudnihravo.sk\/?p=10051"},"modified":"2020-01-23T10:46:49","modified_gmt":"2020-01-23T09:46:49","slug":"vyvazena-strava-potraviny-pre-zdrave-srdce","status":"publish","type":"post","link":"https:\/\/beta.bluedot.sk\/?p=10051","title":{"rendered":"Vyv\u00e1\u017een\u00e1 strava – jednoduch\u00fd sp\u00f4sob ako si udr\u017ea\u0165 zdrav\u00e9 srdce"},"content":{"rendered":"

S\u030ctatistiky su\u0301 nemilosrdne\u0301. Srdcovo-cievne choroby maju\u0301 na svedomi\u0301 viac ako polovicu vs\u030cetky\u0301ch u\u0301mrti\u0301 na Slovensku a su\u0301 najc\u030castejs\u030cou pri\u0301c\u030cinou hospitaliza\u0301cie. Alarmuju\u0301ci je tiez\u030c fakt, z\u030ce az\u030c 9 z 10 Slova\u0301kov ma\u0301 minima\u0301lne jeden rizikovy\u0301 faktor pre vznik kardiovaskula\u0301rnych ochoreni\u0301. Ota\u0301zka ako si udrz\u030cat\u030c zdrave\u0301 srdce je teda u\u0301plne namieste. Zdrav\u00e9 potraviny, vyv\u00e1\u017een\u00e1 pestr\u00e1 strava, je v celku jednoduch\u00fd sp\u00f4sob ako si udr\u017ea\u0165 svoje srdce siln\u00e9 a zdrav\u00e9.<\/span><\/p>\n

Na va\u0161e srdce striehne mnoho na\u0301strah<\/strong><\/h2>\n

Medzi hlavne\u0301 rizikove\u0301 faktory patri\u0301 vysoky\u0301 krvny\u0301 tlak, vysoka\u0301 hladina cholesterolu, obezita a diabetes.<\/strong> Na \u201ec\u030cerveny\u0301 zoznam\u201c faktorov, ktore\u0301 s\u030ckodia srdcu vs\u030cak musi\u0301me zaradit\u030c tiez\u030c stres, nedostatok telesnej aktivity, privel\u030ca ka\u0301vy <\/strong>a v neposlednom rade fajc\u030cenie.<\/strong> Aby bol zoznam u\u0301plny\u0301, treba spomenu\u0301t\u030c depresie, ktore\u0301 sa c\u030casto prejavia nezdravou rebe\u0301liou na tanieri. Chcete vediet\u030c c\u030co je pre zdrave\u0301 srdce<\/a> dobre\u0301 a ktore\u0301 potraviny srdcu poma\u0301haju\u0301? Vs\u030cetko sa dozviete v nasleduju\u0301cich riadkoch.<\/p>\n

\"Lek\u00e1rka,<\/p>\n

Srdce si zaslu\u0301z\u030ci nas\u030cu pozornost\u030c, zmeny nemusia byt\u030c vel\u030cke\u0301<\/strong><\/h3>\n

Srdcu prospeje pravidelny\u0301 pohyb, zni\u0301z\u030cenie hmotnosti, i dostatok odpoc\u030cinku, ktory\u0301 odbu\u0301ra stres.<\/strong> Aj male\u0301 kro\u0302c\u030ciky, ktore\u0301 budete robit\u030c postupne v konec\u030cnom do\u0302sledku prispeju\u0301 k tomu, aby ste mali zdrave\u0301 srdce. Rovnako ako zmeny v stravovani\u0301. Ak sa oba\u0301vate, z\u030ce budete musiet\u030c radika\u0301lne zmenit\u030c svoj jeda\u0301lny li\u0301stok ako pri niektory\u0301ch pri\u0301snych die\u0301tach<\/a>, moz\u030cno va\u0301s potes\u030ci\u0301me.<\/p>\n

Zmeny v stravovani\u0301 vo\u0302bec nemusia byt\u030c az\u030c take\u0301 drasticke\u0301<\/strong><\/p>\n

Z\u00e1kladom s\u00fa zdrav\u00e9 potraviny, pestr\u00e1 a vyv\u00e1\u017een\u00e1 strava<\/strong><\/h2>\n

Niekedy stac\u030ci\u0301 obmedzit\u030c solenie, inokedy pomo\u0302z\u030ce zni\u0301z\u030cit\u030c konzuma\u0301ciu potravi\u0301n svysoky\u0301m obsahom cholesterolu alebo z\u030civoc\u030ci\u0301s\u030cnych tukov, v inom pri\u0301pade postac\u030ci\u0301 zaradit\u030c na jeda\u0301lny li\u0301stok<\/strong><\/mark><\/a> zdrav\u00e9 potraviny nabite\u0301 cenny\u0301mi vitami\u0301nmi, minera\u0301lmi a iny\u0301mi prospes\u030cny\u0301mi la\u0301tkami, ktore\u0301 urobia dobre srdcu i cele\u0301mu organizmu. Vy\u0301borny\u0301m pri\u0301kladom pestre\u0301ho a vyva\u0301z\u030cene\u0301ho stravovania vhodne\u0301ho pre zdrave\u0301 srdce je stredomorska\u0301 strava<\/strong> obyvatel\u030cov Talianska, S\u030cpanielska, Gre\u0301cka, Francu\u0301zska a Portugalska.<\/p>\n

C\u030caro stredomorskej stravy<\/strong><\/h3>\n

Stredomorsky\u0301 s\u030cty\u0301l stravovania sme si nevybrali na\u0301hodou. Toto stravovanie<\/a> ma\u0301 preuka\u0301zatel\u030cne poziti\u0301vne vy\u0301sledky na celkove\u0301 zdravie c\u030cloveka a jeho kardiovaskula\u0301rny syste\u0301m. Z\u030ce nejde iba o lacny\u0301 marketing, vypovedaju\u0301 s\u030ctatistiky, podl\u030ca ktory\u0301ch obyvatelia spomi\u0301nany\u0301ch kraji\u0301n takmer nevedia, c\u030co je to infarkt a na rozdiel od iny\u0301ch euro\u0301pskych s\u030cta\u0301tov sa u nich vyskytuje nepomerne menej onkologicky\u0301ch ochoreni\u0301.<\/p>\n

\"

Fotografia: bruce mars, pexels.com<\/p><\/div>\n

Pestra\u0301 a vyva\u0301z\u030cena\u0301 stredomorska\u0301 strava dod\u00e1 potrebn\u00e9 \u017eiviny<\/h3>\n

Pestra\u0301 a vyva\u0301z\u030cena\u0301 stredomorska\u0301 strava<\/strong> pokry\u0301va nielen energeticke\u0301 na\u0301roky tela, ale ty\u0301m najoptima\u0301lnejs\u030ci\u0301m spo\u0302sobom poskytuje organizmu dostatoc\u030cny\u0301 pri\u0301sun vs\u030cetky\u0301ch do\u0302lez\u030city\u0301ch z\u030civi\u0301n, minera\u0301lnych la\u0301tok, vitami\u0301nov a stopovy\u0301ch prvkov. Ake\u0301 je teda zloz\u030cenie stredomorskej stravy<\/a>?<\/p>\n

Ti\u0301 z va\u0301s, ktori\u0301 c\u030castejs\u030cie tra\u0301vite leto v stredomorsky\u0301ch dovolenkovy\u0301ch destina\u0301cia\u0301ch viete, z\u030ce za\u0301kladom tunajs\u030cej stravy su\u0301 ryby, morske\u0301 plody, chude\u0301 typy ma\u0308sa, vaji\u0301c\u030cka<\/a>, chlieb, strukoviny, orechy, semienka, bylinky, zemiaky, syry, jogurty a dostatok zeleniny i c\u030cerstve\u0301ho alebo sus\u030cene\u0301ho ovocia<\/a>.<\/strong><\/p>\n

Na stole samozrejme nikdy nechy\u0301ba poha\u0301rik dobre\u0301ho c\u030cervene\u0301ho vi\u0301na a kvalitny\u0301 panensky\u0301 olivovy\u0301 olej<\/strong>. No neosta\u0301va iba pri n\u030com. V gastrono\u0301mii sa hojne pouz\u030ci\u0301vaju\u0301 aj ine\u0301 druhy zdravy\u0301ch rastlinny\u0301ch olejov. Za vs\u030cetky mo\u0302z\u030ceme spomenu\u0301t\u030c tekvicovy\u0301, sezamovy\u0301, l\u030canovy\u0301 c\u030ci so\u0301jovy\u0301 olej. Ak moz\u030cno niekto z va\u0301s c\u030cakal nejake\u0301 superpotraviny<\/strong><\/a>, pravdepodobne ostane prekvapeny\u0301. Mo\u0302z\u030cete si vs\u030cak byt\u030c celkom ist\u00ed, z\u030ce ak na svoj jeda\u0301lnic\u030cek zaradi\u0301te spomenute\u0301 potraviny, urobi\u0301te pre svoje srdce maximum.<\/p>\n

Na tomto mieste sa z\u030ciada upozornit\u030c na jeden do\u0302lez\u030city\u0301 fakt. Nezabudnite, z\u030ce extre\u0301my nie su\u0301 nikdy dobre\u0301 a preto v snahe konzumovat\u030c iba zdrave\u0301 potraviny<\/strong> neskl\u0301znite k nevyva\u0301z\u030cene\u0301mu, jednostranne\u0301mu stravovaniu.<\/p>\n

Zdrave\u0301 srdce si mo\u0302z\u030cete udrz\u030cat\u030c aj s nasleduju\u0301cimi odporu\u0301c\u030caniami<\/strong><\/h2>\n

Upravte svoje zle\u0301 stravovacie na\u0301vyky<\/h3>\n

Nad u\u0301pravou stravovaci\u0301ch na\u0301vykov sa oplati\u0301 pouvaz\u030covat\u030c nielen vtedy, ked\u030c uz\u030c trpi\u0301te konkre\u0301tnou chorobou, ale aj pri prevencii kardio-vaskula\u0301rnych ochoreni\u0301. Zaradenie c\u030cerstve\u0301ho ovocia<\/strong><\/a> a zeleniny na jeda\u0301lny li\u0301stok je c\u030casto sklon\u030covanou te\u0301mou a preto sa su\u0301stredi\u0301me na niektore\u0301 menej spomi\u0301nane\u0301 odporu\u0301c\u030cania.<\/p>\n

Jedny\u0301m z nich je vynecha\u0301vanie denny\u0301ch pokrmov<\/strong><\/h4>\n

Ak vynecha\u0301vate ran\u030cajky alebo iny\u0301 denny\u0301 chod a nie ste zvyknuti\u0301 jest\u030c pravidelne pa\u0308t\u030ckra\u0301t denne mens\u030cie porcie jedla, poku\u0301ste sa to zmenit\u030c. Vy\u0301hody take\u0301hoto stravovania su\u0301 jasne\u0301. Pa\u0308t\u030c jeda\u0301l denne vytvori\u0301 primerany\u0301 priestor na pestre\u0301 stravovanie<\/a>, kaz\u030cdy\u0301 chod na\u0301m mo\u0302z\u030ce dodat\u030c dostatok z\u030civi\u0301n a cenny\u0301ch la\u0301tok.<\/strong> V ra\u0301mci desiaty alebo olovrantu si mo\u0302z\u030cete dopriat\u030c ories\u030cky alebo kyslomliec\u030cne vy\u0301robky, vhodna\u0301 vec\u030cera zasa zabra\u0301ni vec\u030cerny\u0301m na\u0301jazdom na chladnic\u030cku.<\/strong><\/p>\n

Ma\u0308so si treba vyberat\u030c, rovnako ako tuky<\/strong><\/h3>\n

Pri snahe o zdrave\u0301 srdce treba prehodnotit\u030c aj spotrebu a typy ma\u0308sa, ktore\u0301 konzumujte.<\/strong> Ako sme to uz\u030c naznac\u030cili pri stredomorskej strave, vyberat\u030c by ste si mali predovs\u030cetky\u0301m chude\u0301<\/a> typy ma\u0308sa, ako je tel\u030cacie alebo kuracie. Obmedzit\u030c sa odporu\u0301c\u030ca c\u030cervene\u0301 ma\u0308so a u\u0301plne vylu\u0301c\u030cit\u030c u\u0301dene\u0301 a ma\u0308sove\u0301 vy\u0301robky z konzerv. Ma\u0308so sa nemusi\u0301 objavovat\u030c na vas\u030com tanieri kaz\u030cdy\u0301 den\u030c. Stac\u030ci\u0301 si ho dopriat\u030c dvakra\u0301t do ty\u0301z\u030cdn\u030ca. Na jeda\u0301lny li\u0301stok je vhodne\u0301 zaradi\u0165 minima\u0301lne dvakra\u0301t do ty\u0301z\u030cdn\u030ca tiez\u030c rybu.<\/p>\n

\"Ryby

Pestra\u0301 a vyva\u0301z\u030cena\u0301 strava zo stredomoria – patria sem aj ryby. Fotografia: freepik.com<\/p><\/div>\n

Pri u\u0301prave stravovaci\u0301ch na\u0301vykov nenechajte bez povs\u030cimnutia ani z\u030civoc\u030ci\u0301s\u030cne tuky.<\/strong> Tuky su\u0301 vs\u030cak pre na\u0301s\u030c organizmus vel\u030cmi do\u0302lez\u030cite\u0301, a preto netreba pri nich robit\u030c nejaku\u0301 hyste\u0301riu. Stac\u030ci\u0301 iba obmedzit\u030c konzuma\u0301ciu masla a bravc\u030covej masti. Obidva tuky mo\u0302z\u030cete pohodlne nahradit\u030c olivovy\u0301m, slnec\u030cnicovy\u0301m alebo kokosovy\u0301m olejom. V studenej kuchyni nezabudnite ani na sezamovy\u0301, c\u030ci tekvicovy\u0301 olej.<\/p>\n

Nuz\u030c a napokon sa nezabudnite pozriet\u030c ani na u\u0301pravu jeda\u0301l. Pri u\u0301prave pokrmov pokial\u030c moz\u030cno v c\u030co najva\u0308c\u030cs\u030cej miere preferujte technologicky postupy ako je varenie alebo dusenie. Vypra\u0301z\u030canie jeda\u0301l nie je vhodne\u0301.<\/p>\n

Zdrave\u0301 srdce a krvny\u0301 tlak mo\u0302z\u030cete mat\u030c pod palcom aj vd\u030caka ty\u0301mto potravina\u0301m<\/strong><\/h3>\n

U\u0301c\u030cinky vybrany\u0301ch potravi\u0301n na zniz\u030covanie krvne\u0301ho tlaku<\/strong> su\u0301 dobre zna\u0301me. Tieto zdrav\u00e9 potraviny vs\u030cak prispievaju\u0301 aj k prevencii srdcovo-cievnych ochoreni\u0301 a preto by napri\u0301klad cesnak, cibul\u030ca, zeler, paradajka, grapefruit, cvikla<\/strong> alebo hoci aj obyc\u030cajne\u0301 jablko<\/strong><\/a> urc\u030cite nemali ujst\u030c vas\u030cej pozornosti. Zdrave\u0301 srdce va\u0301m pomo\u0302z\u030ce udrz\u030cat\u030c tiez\u030c med<\/strong><\/a> c\u030ci poha\u0301nka<\/strong>, vd\u030caka obsahu pri\u0301rodne\u0301ho antioxidantu epikatechi\u0301nu aj c\u030cokola\u0301da a c\u030cervene\u0301 vi\u0301no<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

S\u030ctatistiky su\u0301 nemilosrdne\u0301. Srdcovo-cievne choroby maju\u0301 na svedomi\u0301 viac ako polovicu vs\u030cetky\u0301ch u\u0301mrti\u0301 na Slovensku a su\u0301 najc\u030castejs\u030cou pri\u0301c\u030cinou hospitaliza\u0301cie. Alarmuju\u0301ci je tiez\u030c fakt, z\u030ce az\u030c 9 z 10 Slova\u0301kov ma\u0301 minima\u0301lne jeden rizikovy\u0301 faktor pre vznik kardiovaskula\u0301rnych ochoreni\u0301. Ota\u0301zka ako si udrz\u030cat\u030c zdrave\u0301 srdce je teda u\u0301plne namieste. Zdrav\u00e9 potraviny, vyv\u00e1\u017een\u00e1 pestr\u00e1 strava, je […]<\/p>\n","protected":false},"author":5,"featured_media":10103,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[294,71,62],"tags":[994,995,996,997,998,999,134,1000,786,448,1001,1002,1003],"yoast_head":"\nVyv\u00e1\u017een\u00e1 strava - zdrav\u00e9 potraviny pre zdrav\u00e9 srdce | schudnihravo.sk<\/title>\n<meta name=\"description\" content=\"Na va\u0161e srdce striehne mno\u017estvo n\u00e1strah. Ale zdrav\u00e9 potraviny, pestr\u00e1 a vyv\u00e1\u017een\u00e1 strava v\u00e1m pom\u00f4\u017eu udr\u017ea\u0165 si zdrav\u00e9 srdce aj po\u010das chudnutia.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/schudnihravo.sk\/vyvazena-strava-potraviny-pre-zdrave-srdce\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vyv\u00e1\u017een\u00e1 strava - zdrav\u00e9 potraviny pre zdrav\u00e9 srdce | schudnihravo.sk\" \/>\n<meta property=\"og:description\" content=\"Na va\u0161e srdce striehne mno\u017estvo n\u00e1strah. 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