{"id":4461,"date":"2019-01-03T19:03:58","date_gmt":"2019-01-03T18:03:58","guid":{"rendered":"https:\/\/schudnihravo.sk\/?p=4461"},"modified":"2019-01-03T19:03:58","modified_gmt":"2019-01-03T18:03:58","slug":"chudnutie-sacharidove-vlny","status":"publish","type":"post","link":"https:\/\/beta.bluedot.sk\/?p=4461","title":{"rendered":"Sacharidov\u00e9 vlny s\u00fa \u00fa\u010dinn\u00fd sp\u00f4sob, ako na\u0161tartova\u0165 chudnutie"},"content":{"rendered":"<p>V\u00a0s\u00fa\u010dasnosti existuje XY di\u00e9t a\u00a0sp\u00f4sobov chudnutia, alebo v\u0161eobecne stravovania sa, ktor\u00fdmi dok\u00e1\u017ee \u010dlovek dosiahnu\u0165 svoje ciele. V\u0161etky maj\u00fa ale jednu spolo\u010dn\u00fa vec. Pokia\u013e chce \u010dlovek schudn\u00fa\u0165, potrebuje zvoli\u0165 t\u00fa <a href=\"\/dash-dieta\/\" rel=\"\"><span style=\"color: #000000;\"><strong>di\u00e9tu<\/strong><\/span><\/a> alebo ten \u0161t\u00fdl stravovania sa, pomocou ktor\u00e9ho dosiahne kalorick\u00fd deficit a\u00a0ktor\u00fd dok\u00e1\u017ee dodr\u017ea\u0165 \u010do najlep\u0161ie a\u00a0najdlh\u0161ie. Po\u010duli ste u\u017e niekedy o tom, ako sa daj\u00fa vyu\u017ei\u0165 sacharidov\u00e9 vlny pre chudnutie?<\/p>\n<p>Jedn\u00fdm z\u00a0najlep\u0161\u00edch a\u00a0najosved\u010denej\u0161\u00edch sp\u00f4sobov stravovania sa, ale hlavne sp\u00f4sobu stravovania sa pre chudnutie, s\u00fa <strong>sacharidov\u00e9 vlny<\/strong>. S\u00fa praktizovan\u00e9 u\u017e desiatky rokov, a to od profesion\u00e1lnych \u0161portovcov a\u017e po amat\u00e9rskych, rekrea\u010dn\u00fdch cvi\u010dencov. A\u00a0pre\u010do? Preto\u017ee sacharidov\u00e9 vlny pri chudnut\u00ed jednoducho funguj\u00fa!<\/p>\n<p>Po\u010fme sa teda pozrie\u0165, \u010do je na t\u00fdchto \u201evln\u00e1ch zo sacharidov\u201c tak\u00e9 \u00fa\u017easn\u00e9.<\/p>\n<div id=\"attachment_4466\" style=\"width: 858px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-4466\" loading=\"lazy\" class=\"size-full wp-image-4466\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/31166367_s.jpg\" alt=\"Sacharidove vlny - na\u0161tartova\u0165 chudnutie.\" width=\"848\" height=\"565\" \/><p id=\"caption-attachment-4466\" class=\"wp-caption-text\">Sacharidov\u00e9 vlny &#8211; \u00fa\u010dinn\u00fd sp\u00f4sob, ako na\u0161tartova\u0165 chudnutie. Fotografia: Jozef Polc | 123rf.com<\/p><\/div>\n<h2><strong>Sacharidov\u00e9 vlny pre chudnutie &#8211; Ako za\u010da\u0165?<\/strong><\/h2>\n<p>Pokia\u013e niekto za\u010d\u00edna so sacharidov\u00fdmi vlnami pre <span style=\"color: #ff6600;\"><strong><span style=\"color: #000000;\">chudnutie,<\/span><\/strong><\/span> \u010di chce, \u010di nechce, potrebuje si vypo\u010d\u00edta\u0165 pod\u013ea svojich fyzick\u00fdch mier aspo\u0148 nejak\u00e9 \u010d\u00edsla. T\u00fdmi s\u00fa napr\u00edklad mno\u017estvo bielkov\u00edn a\u00a0tukov, ktor\u00e9 bude prij\u00edma\u0165 po\u010das d\u0148a. Tieto hodnoty sa toti\u017e nebud\u00fa \u201evlni\u0165\u201c ako sacharidy.<\/p>\n<h3><strong>Bielkoviny<\/strong><\/h3>\n<p>V\u00a0prvom rade si potrebujete vypo\u010d\u00edta\u0165 mno\u017estvo bielkov\u00edn, ktor\u00e9 budete prij\u00edma\u0165 po\u010das tejto di\u00e9ty. 1,5 a\u017e 2 g bielkov\u00edn na kilogram hmotnosti je ide\u00e1lne mno\u017estvo, ktor\u00e9 v\u00e1m zabezpe\u010d\u00ed maxim\u00e1lnu ochranu pred stratou svalovej hmoty a\u00a0taktie\u017e v\u00e1m zaru\u010d\u00ed v\u0161etky benefity bielkov\u00edn pri <strong><span style=\"color: #ff6600;\">spa\u013eovan\u00ed tuku<\/span><\/strong>. V\u00a0tabu\u013eke ni\u017e\u0161ie n\u00e1jdete mno\u017estvo bielkov\u00edn pre jednotliv\u00e9 hmotnosti.<\/p>\n<h3><strong>Sacharidov\u00e9 vlny pre chudnutie &#8211; Tabu\u013eka: Pr\u00edjem bielkov\u00edn po\u010das v\u0161etk\u00fdch dn\u00ed<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"wp-image-4496 alignleft\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/dreamstime_xs_39422758.jpg\" alt=\"Chudnutie\" width=\"506\" height=\"674\" \/><\/p>\n<table style=\"height: 660px;\" width=\"341\">\n<tbody>\n<tr>\n<td width=\"81\"><strong>Hmotnos\u0165<\/strong><\/td>\n<td width=\"189\"><strong>gramy za de\u0148<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"81\">50 kg<\/td>\n<td width=\"189\">75 &#8211; 100<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">55\u00a0kg<\/td>\n<td width=\"189\">82,5 &#8211; 110<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">60\u00a0kg<\/td>\n<td width=\"189\">90 &#8211; 120<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">65\u00a0kg<\/td>\n<td width=\"189\">97,5 &#8211; 130<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">70\u00a0kg<\/td>\n<td width=\"189\">105 &#8211; 140<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">75\u00a0kg<\/td>\n<td width=\"189\">112,5 &#8211; 150<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">80\u00a0kg<\/td>\n<td width=\"189\">120 &#8211; 160<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">85\u00a0kg<\/td>\n<td width=\"189\">127,5 &#8211; 170<\/td>\n<\/tr>\n<tr>\n<td width=\"81\">90\u00a0kg<\/td>\n<td width=\"189\">135 &#8211; 180<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"author-name tooltipstered\"><span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/www.dreamstime.com\/dolgachov_info\">Syda Productions\u00a0<\/a>|\u00a0<a style=\"color: #000000;\" href=\"https:\/\/www.dreamstime.com\/\">Dreamstime.com<\/a><\/span><\/div>\n<p>&nbsp;<\/p>\n<p>Pokia\u013e ide o\u00a0\u017eenu, tak t\u00e1 by sa mala sna\u017ei\u0165 prija\u0165 spodn\u00fa hranicu bielkov\u00edn a\u00a0pokia\u013e o\u00a0chlapa, tak ten by sa mal sna\u017ei\u0165 o\u00a0t\u00fa horn\u00fa hranicu. Taktie\u017e, pokia\u013e m\u00e1 doty\u010dn\u00fd\/\u00e1 nadv\u00e1hu, tak sk\u00f4r by mal\/a mieri\u0165 na spodn\u00fa a\u017e stredn\u00fa hranicu.<\/p>\n<ul>\n<li><strong>Pre lep\u0161ie pochopenie si d\u00e1me pr\u00edklad na Alenke a\u00a0Kubovi. Alenka m\u00e1 70 kg a\u00a0Kubo m\u00e1 100 kg. Obaja sa sna\u017eia schudn\u00fa\u0165 na dovolenku a\u00a0rozhodli sa pre sacharidov\u00e9 vlny.<br \/>\n<\/strong>Alenka si nastav\u00ed bielkoviny na 105 g denne a\u00a0Kubo na 200 g.<\/li>\n<\/ul>\n<h3><strong>Tuky<\/strong><\/h3>\n<p>Ve\u013emi d\u00f4le\u017eitou makro\u017eivinou v\u00a0di\u00e9te s\u00fa tuky. Tie reguluj\u00fa va\u0161e horm\u00f3ny, udr\u017eiavaj\u00fa ich na\u00a0stabilnej a\u00a0vysokej hladine, \u010d\u00edm podporuj\u00fa <strong><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" href=\"\/kava-chudnutie\/\">chudnutie<\/a> <\/span><\/strong>a\u00a0udr\u017eiavanie svalovej hmoty. Nikdy by \u010dlovek nemal zab\u00fada\u0165 na tuky. Nie je dobr\u00e9, pokia\u013e sa \u010dlovek pr\u00edli\u0161 zameriava na sacharidy a\u00a0bielkoviny a\u00a0tuky odbav\u00ed tak, \u017ee po\u010das varenia vynech\u00e1va maslo \u010di olej, vyhadzuje \u017e\u013atka z\u00a0vaj\u00ed\u010dok alebo konzumuje len n\u00edzkotu\u010dn\u00e9 a\u017e odtu\u010dnen\u00e9 v\u00fdrobky.<\/p>\n<p>Z\u00a0toho d\u00f4vodu si po\u010das tohto stravovacieho syst\u00e9mu na chudnutie nastav\u00edme tuky na fixn\u00fdch 60-80 g. Takisto pri bielkovin\u00e1ch by sa \u017eeny mali dr\u017ea\u0165 spodnej hranice a\u00a0chlapi hornej hranice.<\/p>\n<p>Pokia\u013e budeme pokra\u010dova\u0165 v\u00a0predo\u0161lom pr\u00edklade, tak Alenka by mala prij\u00edma\u0165 denne aspo\u0148 60 g tukov a\u00a0Kubo pribli\u017ene 80 g.<\/p>\n<h3><strong>Sacharidy<\/strong><\/h3>\n<p>Dostali sme sa kone\u010dne k\u00a0hlavn\u00e9mu bodu, na ktorom vlastne stoj\u00ed cel\u00fd tento stravovac\u00ed syst\u00e9m. Sacharidov\u00fdmi vlnami sa to naz\u00fdva preto, lebo mno\u017estvo sacharidov prij\u00edman\u00fdch po\u010das jednotliv\u00fdch dn\u00ed sa bude meni\u0165, teda vlni\u0165.<\/p>\n<p>Existuje ve\u013emi ve\u013ea r\u00f4znych sch\u00e9m t\u00fdchto v\u013an, ktor\u00fdmi sa \u010dlovek m\u00f4\u017ee riadi\u0165. Ka\u017ed\u00fd si vie vybra\u0165 ten syst\u00e9m, ktor\u00fd vyhovuje pr\u00e1ve jemu a\u00a0jeho \u017eivotn\u00e9mu \u0161t\u00fdlu.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sacharidov\u00e9 vlny &#8211; Princ\u00edp 50 150 300<\/strong><\/h2>\n<p>Toto je najz\u00e1kladnej\u0161\u00ed a\u00a0najjednoduch\u0161\u00ed syst\u00e9m sacharidov\u00fdch v\u013an. Prv\u00fd de\u0148 prij\u00edmate 50 g sacharidov denne, druh\u00fd de\u0148 150, tret\u00ed de\u0148 300 a\u00a0\u0161tvrt\u00fd de\u0148 za\u010d\u00ednate odznova na 50 gramoch sacharidov denne.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-4465 aligncenter\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/graf-1.jpg\" alt=\"Sacharidov\u00e9 vlny - Princ\u00edp 50 150 300\" width=\"1000\" height=\"558\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sacharidov\u00e9 vlny &#8211;\u00a0<\/strong><strong>Princ\u00edp 50 100 150 200 250 300<\/strong><\/h2>\n<p>Pokia\u013e by ste chceli ma\u0165 jednotliv\u00e9 cykly dlh\u0161ie, tak m\u00f4\u017eete pokojne prid\u00e1va\u0165 sacharidy aj po menej a\u00a0rozlo\u017ei\u0165 si to na viac dn\u00ed.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-4464 aligncenter\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/graf-2.jpg\" alt=\"Sacharidov\u00e9 vlny -\u00a0Princ\u00edp 50 100 150 200 250 300\" width=\"1000\" height=\"558\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sacharidov\u00e9 vlny &#8211;\u00a0<\/strong><strong>Princ\u00edp 50 150 300 150 50<\/strong><\/h2>\n<p>Tento \u0161t\u00fdl je podobn\u00fd ako ten prv\u00fd, akur\u00e1t, \u017ee v\u00a0tomto pr\u00edpade sa po dosiahnut\u00ed 300 g denne neza\u010d\u00edna odznova na 50 g ale ide sa postupne dole. Na grafe je pekne vidno, pre\u010do sa to naz\u00fdva sacharidov\u00e9 vlny pre chudnutie.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-4463 aligncenter\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/graf-3.jpg\" alt=\"Sacharidov\u00e9 vlny -\u00a0Princ\u00edp 50 150 300 150 50\" width=\"1000\" height=\"558\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Sacharidov\u00e9 vlny &#8211;\u00a0<\/strong><strong>Oddychov\u00e9 a\u00a0Tr\u00e9ningov\u00e9 dni<\/strong><\/h2>\n<p>Pokia\u013e v\u00e1m nevyhovuje striedanie prij\u00edman\u00e9ho mno\u017estva sacharidov tak\u00fdmto syst\u00e9mom, pokojne si to m\u00f4\u017eete upravi\u0165 aj pod\u013ea v\u00e1\u0161ho tr\u00e9ningov\u00e9ho pl\u00e1nu. Toto m\u00e1 za \u00fa\u010del udr\u017ea\u0165 rastov\u00fd potenci\u00e1l \u010do najvy\u0161\u0161ie a\u00a0taktie\u017e udr\u017ea\u0165 v\u00fdkon v\u00a0posil\u0148ovni \u010do najvy\u0161\u0161ie.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-4462 aligncenter\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/graf-4.jpg\" alt=\"Sacharidov\u00e9 vlny -\u00a0Oddychov\u00e9 a\u00a0Tr\u00e9ningov\u00e9 dni\" width=\"1000\" height=\"558\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Sacharidov\u00e9 vlny s\u00fa ve\u013emi \u00fa\u010dinn\u00fdm sp\u00f4sobom, ako schudn\u00fa\u0165 ve\u013ek\u00e9 mno\u017estvo tuku relat\u00edvne \u013eahk\u00fdm a\u00a0jednoduch\u00fdm sp\u00f4sobom. Av\u0161ak aj toto je len jeden druh di\u00e9ty \u010di sp\u00f4sobu stravovania sa. Pokia\u013e chcete ozajstn\u00e9 v\u00fdsledky, tak dodr\u017eiavajte tieto pravidl\u00e1 a\u00a0princ\u00edpy \u010do najpresnej\u0161ie, zaznamen\u00e1vajte si, ako sa v\u00e1m dar\u00ed, a\u00a0pod\u013ea toho si prisp\u00f4sobujte a\u00a0zlep\u0161ujte svoj pr\u00edstup k\u00a0tejto di\u00e9te. \u010c\u00edm viac si to prisp\u00f4sob\u00edte sami sebe a\u00a0svojim potreb\u00e1m, o\u00a0to lep\u0161ie v\u00fdsledky budete ma\u0165.<\/p>\n<p><a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html?utm_source=dgt&amp;a_aid=5a29a23b6c265&amp;a_bid=1e3ecf31\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter\" title=\"\" src=\"\/\/login.dognet.sk\/accounts\/default1\/fb27g82d\/1e3ecf31.png\" alt=\"GymBeam-banner\" width=\"100%\" height=\"\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/gymbeam.sk\/?utm_source=dognet&amp;utm_medium=affiliate&amp;utm_campaign=5a29a23b6c265&amp;a_aid=5a29a23b6c265&amp;a_bid=30e81293\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><mark><strong>GymBeam<\/strong><\/mark><\/a> je fitness obchod s <a href=\"\/vyzivove-doplnky\/\"><span style=\"color: #ff6600;\"><strong>doplnkami v\u00fd\u017eivy<\/strong><\/span><\/a> pre \u0161portovcov s najr\u00fdchlej\u0161\u00edm dodan\u00edm v SR, \u0161irok\u00fdm sortimentom a f\u00e9rov\u00fdmi cenami. Cez tento odkaz m\u00f4\u017eete <a href=\"https:\/\/gymbeam.sk\/?utm_source=dognet&amp;utm_medium=affiliate&amp;utm_campaign=5a29a23b6c265&amp;a_aid=5a29a23b6c265&amp;a_bid=30e81293\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><mark><strong>vst\u00fapi\u0165 do e-shopu<\/strong><\/mark><\/a><\/p>\n<p>Pre\u010d\u00edtajte si aj \u010dl\u00e1nok <span style=\"color: #ff6600;\"><strong><a class=\"row-title\" style=\"color: #ff6600;\" href=\"\/nizkosacharidova-dieta\/\" rel=\"\" aria-label=\"\u201cN\u00edzkosacharidov\u00e1 di\u00e9ta: funguje v\u00f4bec? [H\u013eadanie pravdy]\u201d (Upravi\u0165)\">N\u00edzkosacharidov\u00e1 di\u00e9ta: funguje v\u00f4bec? [H\u013eadanie pravdy]<\/a><\/strong><\/span><\/p>\n[content id=4238][\/content]\n","protected":false},"excerpt":{"rendered":"<p>V\u00a0s\u00fa\u010dasnosti existuje XY di\u00e9t a\u00a0sp\u00f4sobov chudnutia, alebo v\u0161eobecne stravovania sa, ktor\u00fdmi dok\u00e1\u017ee \u010dlovek dosiahnu\u0165 svoje ciele. V\u0161etky maj\u00fa ale jednu spolo\u010dn\u00fa vec. Pokia\u013e chce \u010dlovek schudn\u00fa\u0165, potrebuje zvoli\u0165 t\u00fa di\u00e9tu alebo ten \u0161t\u00fdl stravovania sa, pomocou ktor\u00e9ho dosiahne kalorick\u00fd deficit a\u00a0ktor\u00fd dok\u00e1\u017ee dodr\u017ea\u0165 \u010do najlep\u0161ie a\u00a0najdlh\u0161ie. Po\u010duli ste u\u017e niekedy o tom, ako sa daj\u00fa [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4466,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,8],"tags":[148,3,149,133,150],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sacharidov\u00e9 vlny pre chudnutie | ako ho na\u0161tartova\u0165 | schudnihravo.sk<\/title>\n<meta name=\"description\" content=\"Sacharidov\u00e9 vlny pre chudnutie - ve\u013emi \u00fa\u010dinn\u00fd sp\u00f4sob ako schudn\u00fa\u0165 ve\u013ek\u00e9 mno\u017estvo tuku relat\u00edvne \u013eahk\u00fdm a\u00a0jednoduch\u00fdm sp\u00f4sobom\" \/>\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\/chudnutie-sacharidove-vlny\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sacharidov\u00e9 vlny pre chudnutie | ako ho na\u0161tartova\u0165 | schudnihravo.sk\" \/>\n<meta property=\"og:description\" content=\"Sacharidov\u00e9 vlny pre chudnutie - 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