{"id":4850,"date":"2019-01-21T23:50:26","date_gmt":"2019-01-21T22:50:26","guid":{"rendered":"https:\/\/schudnihravo.sk\/?p=4850"},"modified":"2019-01-21T23:50:26","modified_gmt":"2019-01-21T22:50:26","slug":"dash-dieta","status":"publish","type":"post","link":"https:\/\/beta.bluedot.sk\/?p=4850","title":{"rendered":"DASH di\u00e9ta &#8211; \u010d\u00edm je v\u00fdnimo\u010dn\u00e1 a pre koho je ur\u010den\u00e1"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Na svete existuje mnoho di\u00e9t, no o v\u00e4\u010d\u0161ine sa povr\u00e1va, \u017ee s\u00fa zbyto\u010dn\u00e9. Bu\u010f maj\u00fa JO-JO efekt, v\u010faka ktor\u00e9mu do p\u00e1r mesiacov priberiete svoje vydret\u00e9 kil\u00e1 nasp\u00e4\u0165, alebo si nimi zni\u010d\u00edte zdravie.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">S\u00fa v\u0161ak aj di\u00e9ty, ktor\u00e9 sa odpor\u00fa\u010daj\u00fa pri niektor\u00fdch zdravotn\u00fdch \u0165a\u017ekostiach. O ak\u00fdch hovor\u00edme? Ned\u00e1vno sme sa v \u010dl\u00e1nku venovali <\/span><span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" href=\"https:\/\/schudnihravo.sk\/ketodieta-keto-dieta-ketodiet-co-jest-ako-funguje\/\" rel=\"\">ketog\u00e9nnej di\u00e9te<\/a><\/strong><\/span><span style=\"font-weight: 400;\"><span style=\"color: #ff6600;\"><strong>,<\/strong><\/span> ktor\u00e1 si zaklad\u00e1 na n\u00edzkom pr\u00edjme sacharidov a vysokom pr\u00edjme tukov. Dnes si spomenieme \u010fal\u0161iu di\u00e9tu, v\u010faka ktorej nielen schudnete, ale takisto si uprav\u00edte v\u00e1\u0161 zdravotn\u00fd stav.<\/span><\/p>\n<div id=\"attachment_4855\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-4855\" loading=\"lazy\" class=\"size-full wp-image-4855\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/dieta-jedlo1.jpg\" alt=\"Dash di\u00e9ta\" width=\"800\" height=\"533\" \/><p id=\"caption-attachment-4855\" class=\"wp-caption-text\"><span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/www.freepik.com\/free-photo\/heart-shape-container-with-healthy-vegetables-near-stethoscope_2948023.htm\">Designed by Freepik<\/a><\/span><\/p><\/div>\n<h2><strong>DASH di\u00e9ta &#8211; v\u0161etko, \u010do potrebujete vedie\u0165<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">\u010co vlastne DASH di\u00e9ta znamen\u00e1 a na akom princ\u00edpe funguje? DASH je skratka od Dietary Approaches to Stop Hypertension. V preklade to znamen\u00e1, \u017ee DASH s\u00fa vlastne di\u00e9tne postupy, ktor\u00e9 predch\u00e1dzaj\u00fa vysok\u00e9mu krvn\u00e9mu tlaku &#8211; hypertenzii. Teda t\u00e1to di\u00e9ta vznikla prim\u00e1rne na zlep\u0161enie zdravotn\u00e9ho stavu pacientov s vysok\u00fdm krvn\u00fdm tlakom.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u010casom sa k nej pridali e\u0161te \u010fal\u0161ie \u010dasti, v\u010faka ktor\u00fdm sa stala jednou z ob\u013e\u00faben\u00fdch di\u00e9t, ktor\u00e9 sa zakladaj\u00fa na zdravom stravovan\u00ed. Ak\u00e9 zdravotn\u00e9 benefity pon\u00faka?<\/span><\/p>\n<h3><strong>Zdravotn\u00e9 benefity di\u00e9ty<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"color: #000000;\"><strong><a style=\"color: #000000;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30641678\">zni\u017euje krvn\u00fd tlak<\/a><\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>zni\u017euje cholesterol<\/strong><\/li>\n<li style=\"font-weight: 400;\"><span style=\"color: #000000;\"><strong>zni\u017euje <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27665232\">riziko<\/a> <a href=\"https:\/\/schudnihravo.sk\/kardio-trening-cvicenie-cviky\/\">kardiovaskul\u00e1rnych <\/a>a metabolick\u00fdch ochoren\u00ed<\/strong><\/span><\/li>\n<li style=\"font-weight: 400;\"><strong>neust\u00e1le sa robia \u010fal\u0161ie v\u00fdskumy na odhalenie \u010fal\u0161\u00edch zdravotn\u00fdch benefitov<\/strong><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.zdravestravovanie.sk\/?utm_source=dgt&amp;a_aid=5a29a23b6c265&amp;a_bid=18c41b71\" target=\"_blank\" rel=\"nofollow noopener noreferrer\"><img loading=\"lazy\" src=\"\/\/login.dognet.sk\/accounts\/default1\/fb27g82d\/18c41b71.png\" alt=\"Zdrav\u00e9 stravovanie - don\u00e1\u0161ka jedla, 5 jed\u00e1l denne, ponuka\" width=\"100%\" height=\"\" \/><\/a><\/p>\n<h3><strong>Princ\u00edp DASH di\u00e9ty<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">T\u00fdm, \u017ee DASH di\u00e9ta vznikla za \u00fa\u010delom zlep\u0161enia zdravotn\u00e9ho stavu, a to najm\u00e4 zn\u00ed\u017eenia krvn\u00e9ho tlaku, jej hlavnou \u00falohou je, aby si pacient, v tomto pr\u00edpade ktoko\u013evek, osvojil <a href=\"https:\/\/schudnihravo.sk\/zdrave-stravovanie-rozvoz-donaska-jedla-kazdy-den\/\">zdrav\u00e9 stravovanie<\/a> a dr\u017eal sa ho. S d\u00f4razom samozrejme na to, aby ich dodr\u017eiaval dlhodobo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">T\u00e1to forma di\u00e9ty sa s\u00fastred\u00ed na obsah \u017eiv\u00edn ako s\u00fa bielkoviny, vl\u00e1knina, drasl\u00edk a v\u00e1pnik. Pr\u00e1ve tie s\u00fa toti\u017e d\u00f4le\u017eit\u00e9 v boji s vysok\u00fdm krvn\u00fdm tlakom. Princ\u00edp ale nespo\u010d\u00edva v tom, dodr\u017eiava\u0165 ur\u010den\u00e9 mno\u017estvo t\u00fdchto \u017eiv\u00edn, ale prosto ich zavies\u0165 do jed\u00e1lni\u010dka a d\u00e1va\u0165 si na ne pozor.<\/span><\/p>\n<h3><strong>Pre koho je t\u00e1to di\u00e9ta ur\u010den\u00e1?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Nako\u013eko vznikla za \u00fa\u010delom zn\u00ed\u017eenia krvn\u00e9ho tlaku, tak vhodn\u00e1 je najm\u00e4 pre mu\u017eov a \u017eeny, ktor\u00e9 trpia vysok\u00fdm krvn\u00fdm tlakom.Takisto je to pre ka\u017ed\u00e9ho, kto m\u00e1 v rodine t\u00fato anamn\u00e9zu, pr\u00edpadne m\u00e1 predispoz\u00edciu \u010di trp\u00ed na srdcovo-cievne ochorenia. Je to v\u0161ak vhodn\u00e9 pre kohoko\u013evek, kto si chce upravi\u0165 sp\u00f4sob svojho <a href=\"https:\/\/schudnihravo.sk\/paleo-stravovanie\/\">stravovania<\/a> a vyhn\u00fa\u0165 sa tak do bud\u00facna zdravotn\u00fdm komplik\u00e1ci\u00e1m.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Takisto, ak chcete schudn\u00fa\u0165, ale postupne a bez JO-JO efektu, je t\u00e1to di\u00e9ta vhodn\u00fdm rie\u0161en\u00edm. Je to s\u00edce na dlhodobej\u0161\u00ed stravovac\u00ed pl\u00e1n, ale o to lep\u0161ie a dlhotrvaj\u00facej\u0161ie v\u00fdsledky sa dostavia. V tomto pr\u00edpade v\u0161ak mus\u00edme upozorni\u0165, \u017ee ak aj po dlhej dobe zrazu prejdete na zl\u00e9 stravovacie n\u00e1vyky, prib\u00fadaniu k\u00edl sa nevyhnete.<\/span><\/p>\n<div class=\"su-button-center\"><a href=\"https:\/\/chiashake.sk\/?utm_medium=affiliate&amp;utm_campaign=affial.com&amp;utm_source=pap&amp;a_aid=5cb0bd36782dd&amp;a_bid=4963121f\" class=\"su-button su-button-style-flat\" style=\"color:#FFFFFF;background-color:#f75e05;border-color:#c64c04;border-radius:5px;-moz-border-radius:5px;-webkit-border-radius:5px\" target=\"_blank\" rel=\"nofollow\"><span style=\"color:#FFFFFF;padding:0px 26px;font-size:20px;line-height:40px;border-color:#fa8f50;border-radius:5px;-moz-border-radius:5px;-webkit-border-radius:5px;text-shadow:none;-moz-text-shadow:none;-webkit-text-shadow:none\"> Klikni ma!<\/span><\/a><\/div>\n<p>&nbsp;<\/p>\n<h2><strong>Desatoro DASH di\u00e9ty<\/strong><\/h2>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Biele pe\u010divo nahra\u010fte celozrnn\u00fdm. T\u00fdm mysl\u00edme skuto\u010dne celozrnn\u00fdm, nie t\u00fdm, \u010do sa tak tv\u00e1ri. Takisto je vhodn\u00e1 aj hned\u00e1 ry\u017ea \u010di celozrnn\u00e9 cestoviny.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aby ste mali dostatok vl\u00e1kniny, vsa\u010fte na ve\u013ea zeleniny. U\u017e to nebude len ako mini pr\u00edloha k m\u00e4su so zemiakmi. \u010c\u00edm viac zeleniny zjete, t\u00fdm lep\u0161ie.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ovocie bude va\u0161\u00edm \u010fal\u0161\u00edm kamar\u00e1tom. V\u00e4\u010d\u0161ina di\u00e9t v\u00e1m pr\u00edli\u0161 ovocia nedovol\u00ed. Pri DASH di\u00e9te sa v\u0161ak nemus\u00edte obmedzova\u0165. Ale \u010do sa d\u017e\u00fasov t\u00fdka, d\u00e1vajte si pozor na pridan\u00fd cukor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ako zdroj v\u00e1pnika je vhodn\u00e9 pi\u0165 mlieko a zamera\u0165 sa na tak\u00e9 mlie\u010dne produkty, ktor\u00e9 maj\u00fa spr\u00e1vny pomer tuku a cukru. N\u00edzkotu\u010dn\u00fdm v\u00fdrobkom sa vyhnite, preto\u017ee obsahuj\u00fa ve\u013ek\u00e9 mno\u017estvo cukru.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Na doplnenie bielkov\u00edn je najlep\u0161ie chud\u00e9 m\u00e4so ako hydina a z r\u00fdb tuniak, losos \u010di sle\u010f. T\u00fdm si dopln\u00edte nielen bielkoviny, ale napr\u00edklad aj omega-3 mastn\u00e9 kyseliny, ktor\u00e9 zni\u017euj\u00fa cholesterol.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dobre, d\u00e1me si aj trocha matematiky. Pri tejto di\u00e9te je vhodn\u00e9 zn\u00ed\u017ei\u0165 konzum\u00e1ciu sod\u00edka na 1500 a\u017e 2300 miligramov denne. Pre porovnanie, 1 kg mlie\u010dnej \u010dokol\u00e1dy obsahuje 2800 miligramov a 1 kg cibule okolo 200 miligramov sod\u00edka.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tuky s\u00fa fajn, ale len tie zdrav\u00e9. Jedzte menej mastn\u00e9ho m\u00e4sa a vo\u013ete zdrav\u00e9 tuky ako olivov\u00fd \u010di kokosov\u00fd olej. \u0160nicle si odpustite a aj syry obmedzte.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Na doplnenie vl\u00e1kniny a miner\u00e1lov je vhodn\u00e9 jes\u0165 za hrs\u0165 orechov denne, \u010do sa odpor\u00fa\u010da aj be\u017ene, bez di\u00e9t.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Alkohol zvy\u0161uje krvn\u00fd tlak, tak\u017ee aj jemu by ste sa mali vyh\u00fdba\u0165 a jeho konzum\u00e1ciu obmedzi\u0165. Najm\u00e4, ke\u010f sa to tak vezme, alkoholick\u00e9 n\u00e1poje s\u00fa vlastne pr\u00e1zdne kal\u00f3rie, ale to u\u017e asi viete.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A aby sme nezabudli, k\u00e1vi\u010dku si m\u00f4\u017eete pri tejto forme di\u00e9ty dopria\u0165 aj na\u010falej.<\/span><\/li>\n<\/ol>\n<div id=\"attachment_4857\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-4857\" loading=\"lazy\" class=\"size-full wp-image-4857\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/dieta-jedlo2.jpg\" alt=\"Dietne stravovanie\" width=\"800\" height=\"533\" \/><p id=\"caption-attachment-4857\" class=\"wp-caption-text\"><span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/www.freepik.com\/free-photo\/girl-granola-honey-blue-white-natural_1233891.htm\">Designed by Schantalao<\/a><\/span><\/p><\/div>\n<h2><strong>Ak\u00e9 potraviny s\u00fa pri DASH di\u00e9te vhodn\u00e9<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Nako\u013eko ka\u017ed\u00e9mu chut\u00ed nie\u010do in\u00e9 a mnoho \u013eud\u00ed dnes u\u017e trp\u00ed r\u00f4znymi <a href=\"https:\/\/schudnihravo.sk\/potravinova-alergia-a-intolerancia\/\" rel=\"\"><span style=\"color: #ff6600;\"><strong>potravinov\u00fdmi alergiami a intoleranciami<\/strong><\/span><\/a>, odpor\u00fa\u010dame si zostavi\u0165 jed\u00e1lni\u010dek na mieru presne pre v\u00e1s. Ak si to v\u0161ak chcete vysk\u00fa\u0161a\u0165 sami, priklad\u00e1me vzorov\u00fd jed\u00e1lni\u010dek s potravinami, ktor\u00e9 sa pri DASH di\u00e9te m\u00f4\u017eu konzumova\u0165.<\/span><\/p>\n<h3><strong>DASH dieta &#8211; Vzorov\u00fd jed\u00e1lni\u010dek na tri dni<\/strong><\/h3>\n<p><strong>DE\u0147 1.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ra\u0148ajky: celozrnn\u00fd chlieb, \u0161unka, paradajky a paprika<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">desiata: <a href=\"https:\/\/schudnihravo.sk\/jablka-pre-zdravu-krasnu-plet\/\" rel=\"\">jablk\u00e1<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">obed: kuracie sot\u00e9 na pr\u00edrodno, ry\u017ea<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">olovrant: ovocn\u00fd \u0161al\u00e1t<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ve\u010dera: ryba na pr\u00edrodno, zeleninov\u00fd \u0161al\u00e1t<\/span><\/li>\n<\/ul>\n<p><strong>DE\u0147 2.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ra\u0148ajky: jogurt s ovoc\u00edm<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">desiata: hrs\u0165 orechov<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">obed: zeleninov\u00e1 polievka, grilovan\u00e9 kuracie m\u00e4so, zeleninov\u00e1 obloha<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">olovrant: <a href=\"https:\/\/schudnihravo.sk\/co-obsahuju-vajicka-a-preco-ich-jest\/\" rel=\"\">vaj\u00ed\u010dka<\/a> na tvrdo, zelenina<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ve\u010dera: celozrnn\u00e9 pe\u010divo, maslo, paprika<\/span><\/li>\n<\/ul>\n<p><strong>DE\u0147 3.<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ra\u0148ajky: tuniakov\u00fd \u0161al\u00e1t, celozrnn\u00e9 pe\u010divo<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">desiata: ovocn\u00fd \u0161al\u00e1t<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">obed: mor\u010dacie prsia, dusen\u00e1 zelenina<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">olovrant: hrs\u0165 pist\u00e1ci\u00ed a ke\u0161u orie\u0161kov<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">ve\u010dera: grilovan\u00e9 kura, \u0161al\u00e1t<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pri DASH di\u00e9te je takisto d\u00f4le\u017eit\u00e9, aby ste dodr\u017eovali <a href=\"https:\/\/schudnihravo.sk\/pitny-rezim-a-chudnutie\/\" rel=\"\">pitn\u00fd re\u017eim<\/a>. V\u00e4\u010d\u0161inou je to 2-3 litre tekut\u00edn denne, najlep\u0161ie miner\u00e1lna voda a in\u00e9 nesladen\u00e9 n\u00e1poje. Tak\u00fd jed\u00e1lni\u010dek si viete \u013eahko prisp\u00f4sobi\u0165 va\u0161im chutiam a tomu, \u010do v\u00e1m vyhovuje.<\/span><\/p>\n<h2><strong>Ak\u00e9 potraviny s\u00fa pri DASH di\u00e9te nevhodn\u00e9<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Pri DASH di\u00e9te nie je vhodn\u00e9 konzumova\u0165 potraviny, ktor\u00e9 obsahuj\u00fa vysok\u00fd podiel cukru, soli alebo tuku. Najm\u00e4 na so\u013e si treba v tomto pr\u00edpade d\u00e1va\u0165 pozor, preto\u017ee pr\u00e1ve so\u013e zapr\u00ed\u010di\u0148uje vysok\u00fd krvn\u00fd tlak a in\u00e9 choroby srdca.<\/span><\/p>\n<div id=\"attachment_4858\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><img aria-describedby=\"caption-attachment-4858\" loading=\"lazy\" class=\"size-full wp-image-4858\" src=\"https:\/\/schudnihravo.sk\/wp-content\/uploads\/2019\/01\/dieta-jedlo3.jpg\" alt=\"Dieta\" width=\"800\" height=\"533\" \/><p id=\"caption-attachment-4858\" class=\"wp-caption-text\"><span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/www.freepik.com\/free-photo\/lunch-or-dinner-ideas-woman-shakes-fresh-salad-of-greenery-avocado-green-pepper_3713426.htm\">Designed by Freepic.diller<\/a><\/span><\/p><\/div>\n<h2><strong>\u010cast\u00e9 ot\u00e1zky oh\u013eadom DASH di\u00e9ty<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Sk\u00f4r, ako sa mnoh\u00ed z v\u00e1s pustia do tohto typu di\u00e9ty, budete ma\u0165 e\u0161te mno\u017estvo ot\u00e1zok, pri\u010dom odpoved\u00ed na niektor\u00e9 z nich ste sa v tomto \u010dl\u00e1nku e\u0161te nedo\u010dkali. To ale teraz naprav\u00edme.<\/span><\/p>\n<h3><strong>V \u010dom je DASH di\u00e9ta in\u00e1 ako ostatn\u00e9?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">DASH di\u00e9ta tu nie je na to, aby niekoho obmedzovala. Ide sk\u00f4r o zlep\u0161enie stravovac\u00edch n\u00e1vykov, pri\u010dom sa zameriavaj\u00fa najm\u00e4 na to, aby t\u00fdm predi\u0161li ochoreniam srdca a zv\u00fd\u0161en\u00e9mu krvn\u00e9mu tlaku. Ide teda sk\u00f4r o postupn\u00e9 prerobenie v\u00e1\u0161ho jed\u00e1lni\u010dka tak, aby bol ka\u017ed\u00fd zdrav\u00fd a vit\u00e1lny.<\/span><\/p>\n<h3><strong>Schudnem pri tejto di\u00e9te?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">\u00c1no, pri \u00faprave <a href=\"https:\/\/schudnihravo.sk\/paleo-dieta-nevyhody\/\">stravy<\/a> je viac ako pravdepodobn\u00e9, \u017ee schudnete. A nako\u013eko ide o dlhodob\u00fa zmenu jed\u00e1lni\u010dka, je nepravdepodobn\u00e9, \u017ee sa dostav\u00ed ne\u017eelan\u00fd JO-JO efekt.<\/span><\/p>\n<h3><strong>Ak\u00e9 s\u00fa zjednodu\u0161en\u00e9 z\u00e1sady pri DASH di\u00e9te?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Najlep\u0161ie je nekupova\u0165 \u017eiadne polotovary a vari\u0165 z \u010derstv\u00fdch surov\u00edn. Vyhnite sa umel\u00fdm dochucovadl\u00e1m, preto\u017ee obsahuj\u00fa zbyto\u010dne ve\u013ea soli, ktor\u00e1 by v\u00e1m mohla u\u0161kodi\u0165. V\u0161eobecne sa zamerajte na <a href=\"https:\/\/schudnihravo.sk\/sol-a-priberanie\/\" rel=\"\">zn\u00ed\u017eenie obsahu soli<\/a>. takisto je vhodn\u00e9 konzumova\u0165 menej cukru a tuku a zamera\u0165 sa na pr\u00edjem kvalitn\u00fdch bielkov\u00edn.<\/span><\/p>\n<h3><strong>Ako je to s jednotliv\u00fdmi potravinami, keby sme ich rozdelili na porcie? Ko\u013eko porci\u00ed zeleniny by som mal denne zjes\u0165?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.insportline.sk\/?utm_source=dgt&amp;a_aid=5a29a23b6c265&amp;a_bid=741c425d\" target=\"_top\" rel=\"nofollow noopener noreferrer\"><img loading=\"lazy\" class=\"alignleft\" title=\"\" src=\"\/\/login.dognet.sk\/accounts\/default1\/fb27g82d\/741c425d.jpg\" alt=\"\" width=\"300\" height=\"600\" \/><\/a>Z\u00e1le\u017e\u00ed od v\u00e1\u0161ho veku a fyzickej aktivity po\u010das d\u0148a. Teoreticky sa to d\u00e1 rozdeli\u0165 na pribli\u017en\u00e9 porcie ur\u010dit\u00fdch potrav\u00edn za de\u0148. Napr\u00edklad bielkov\u00edn by ste mali zjes\u0165 okolo 5 a\u017e 6 porci\u00ed denne, zeleniny 4 a\u017e 5 porci\u00ed, ovocia podobne ako zeleniny a vl\u00e1kniny 6 a\u017e 8 porci\u00ed. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Orechov je vhodn\u00e9 zjes\u0165 za hrs\u0165 denne a sladkosti by ste mali obmedzi\u0165, ale nie nejak v\u00fdrazne. M\u00f4\u017eete si dopria\u0165 aj 4 a\u017e 5 porci\u00ed za t\u00fd\u017ede\u0148. Opakujeme, za t\u00fd\u017ede\u0148. \ud83d\ude42 A sod\u00edk teda obmedzi\u0165 na t\u00fdch 2300 mg denne.<\/span><\/p>\n<h3><strong>M\u00e1 DASH di\u00e9ta nejak\u00e9 f\u00e1zy, alebo sa rovno nabieha na upraven\u00fd re\u017eim?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Dash di\u00e9ta funguje v dvoch f\u00e1zach, pri\u010dom prv\u00e1 je o postupno zni\u017eovan\u00ed jednoduch\u00fdch cukrov a zl\u00fdch tukov. \u010co to znamen\u00e1? Po\u010das prv\u00fdch dvoch t\u00fd\u017ed\u0148ov sa budete sna\u017ei\u0165 obmedzi\u0165 bielu m\u00faku, tu\u010dn\u00e9 mlie\u010dne v\u00fdrobky a tu\u010dn\u00e9 m\u00e4so. Z\u00e1rove\u0148 za\u010dnete postupne prid\u00e1va\u0165 do stravy viac zeleniny.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Po dvoch t\u00fd\u017ed\u0148och sa v\u00e4\u010d\u0161inou zarad\u00ed do jed\u00e1lni\u010dka <a href=\"https:\/\/schudnihravo.sk\/ovocna-dieta-skusenosti-nevyhody\/\" rel=\"\"><strong><span style=\"color: #ff6600;\">ovocie<\/span><\/strong><\/a>, v\u010faka ktor\u00e9mu nebudete ma\u0165 tak\u00fa nehor\u00e1znu chu\u0165 na sladk\u00e9. Samozrejmos\u0165ou je obmedzi\u0165 so\u013e. V\u0161eobecne je v\u0161ak t\u00e1to di\u00e9ta flexibiln\u00e1 a prisp\u00f4sobuje sa konkr\u00e9tnemu \u010dloveku, tak\u017ee ka\u017ed\u00fd to bude ma\u0165 trochu inak. <\/span><\/p>\n<h3><strong>Je pri DASH di\u00e9te nejak\u00fd odpor\u00fa\u010dan\u00fd pr\u00edjem kal\u00f3ri\u00ed?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Samozrejme je aj toto pri ka\u017edom \u010dloveku individu\u00e1lne, ale v\u0161eobecne je to v rozmedz\u00ed od 1600 do 3000 kal\u00f3ri\u00ed. Z\u00e1le\u017e\u00ed od viacero faktorov. A vhodn\u00e9 je jes\u0165 6-kr\u00e1t denne, nako\u013eko tak nebudete ma\u0165 \u010das na to by\u0165 hladn\u00ed a di\u00e9tu tak \u013eah\u0161ie zvl\u00e1dnete. Napr\u00edklad \u017eeny vo veku 20-30 rokov, ktor\u00e9 \u017eij\u00fa stredne akt\u00edvnym \u017eivotom, m\u00f4\u017eu prija\u0165 pribli\u017ene 2200 kal\u00f3ri\u00ed. U mu\u017eov by to v tomto pr\u00edpade bolo aj o 600 kal\u00f3ri\u00ed viac.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u010co mysl\u00edte? Vysk\u00fa\u0161ali by ste DASH di\u00e9tu? Ak ste sa s \u0148ou u\u017e stretli, budeme radi, ak n\u00e1m nap\u00ed\u0161ete o svojich sk\u00fasenostiach.<\/span><\/p>\n<p>&nbsp;<\/p>\n[content id=3804][\/content]\n<p style=\"text-align: center;\">Podporte tento projekt zdie\u013ean\u00edm na Facebooku<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Na svete existuje mnoho di\u00e9t, no o v\u00e4\u010d\u0161ine sa povr\u00e1va, \u017ee s\u00fa zbyto\u010dn\u00e9. Bu\u010f maj\u00fa JO-JO efekt, v\u010faka ktor\u00e9mu do p\u00e1r mesiacov priberiete svoje vydret\u00e9 kil\u00e1 nasp\u00e4\u0165, alebo si nimi zni\u010d\u00edte zdravie. S\u00fa v\u0161ak aj di\u00e9ty, ktor\u00e9 sa odpor\u00fa\u010daj\u00fa pri niektor\u00fdch zdravotn\u00fdch \u0165a\u017ekostiach. O ak\u00fdch hovor\u00edme? Ned\u00e1vno sme sa v \u010dl\u00e1nku venovali ketog\u00e9nnej di\u00e9te, ktor\u00e1 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4853,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2,206,71],"tags":[200,77,3,186,201,202,203,204,192,205,193,207,208,209],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DASH di\u00e9ta | V\u0161etko, \u010do potrebujete vedie\u0165 | schudnihravo.sk<\/title>\n<meta name=\"description\" content=\"DASH di\u00e9ta, princ\u00edpy a zdravotn\u00e9 benefity. \u010c\u00edm je v\u00fdnimo\u010dn\u00e1 a pre koho je ur\u010den\u00e1. 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Di\u00e9ta, v\u010faka ktorej schudnete a zlep\u0161\u00edte svoje zdravie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/schudnihravo.sk\/dash-dieta\/\" \/>\n<meta property=\"og:site_name\" content=\"Top Of The World\" \/>\n<meta property=\"article:published_time\" content=\"2019-01-21T22:50:26+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mgr. 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Di\\u00e9ta, v\\u010faka ktorej schudnete a zlep\\u0161\\u00edte svoje zdravie.\",\"breadcrumb\":{\"@id\":\"https:\/\/schudnihravo.sk\/dash-dieta\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/schudnihravo.sk\/dash-dieta\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/schudnihravo.sk\/dash-dieta\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/beta.bluedot.sk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"DASH di\\u00e9ta &#8211; \\u010d\\u00edm je v\\u00fdnimo\\u010dn\\u00e1 a pre koho je ur\\u010den\\u00e1\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/beta.bluedot.sk\/#\/schema\/person\/64012d1279668513c06b8eda28cae927\",\"name\":\"Mgr. 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