{"id":237737,"date":"2021-07-01T19:35:32","date_gmt":"2021-07-01T17:35:32","guid":{"rendered":"https:\/\/pronea.sk\/?p=237737"},"modified":"2024-11-16T16:59:23","modified_gmt":"2024-11-16T15:59:23","slug":"mala-zmena-v-strave-dokaze-priniest-velku-zmenu-v-zivote","status":"publish","type":"post","link":"https:\/\/pronea.sk\/en\/mala-zmena-v-strave-dokaze-priniest-velku-zmenu-v-zivote\/","title":{"rendered":"A small change in diet can bring a big change in life."},"content":{"rendered":"<p><strong>Leto a\u00a0\u010das dovoleniek je tu! Vyu\u017ei pr\u00edle\u017eitos\u0165 a\u00a0kone\u010dne na\u0161tartuj svoje zdrav\u00e9 n\u00e1vyky v\u00a0jedle. <\/strong><\/p>\n<p><strong>\u00a0<\/strong>V\u00a0lete si t\u00fa\u017eime odd\u00fdchnu\u0165, na\u010derpa\u0165 nov\u00e9 sily, uvo\u013eni\u0165 sa a\u00a0zrelaxova\u0165. M\u00e1me viac \u010dasu pre seba, upraceme mo\u017eno \u0161atn\u00edk, na ktor\u00fd sa chyst\u00e1me u\u017e t\u00fd\u017edne. Chceme vyhodi\u0165 nepotrebn\u00e9 a\u00a0na\u0161tartova\u0165 sa do \u010fal\u0161ieho obdobia, za\u017ei\u0165 kr\u00e1sne momenty, na ktor\u00e9 budeme spom\u00edna\u0165. \u201eDobitie bateriek\u201c a\u00a0obnovenie na\u0161ej celkovej pohody zah\u0155\u0148a r\u00f4zne str\u00e1nky n\u00e1\u0161ho ja. Na to, aby sme sa c\u00edtili dobre potrebujeme zregenerova\u0165 nie len psychiku, ale aj telo a\u00a0vz\u0165ahy. Leto pon\u00faka skvel\u00fa pr\u00edle\u017eitos\u0165 posun\u00fa\u0165 sa bli\u017e\u0161ie k\u00a0zdrav\u00fdm n\u00e1vykom. To, ako sa c\u00edtime vo v\u00fdraznej miere ovplyv\u0148uje aj to, ako sa stravujeme. \u00a0\u00a0<\/p>\n<p>\u00a0<\/p>\n<p><strong>Pre\u010do s\u00fa d\u00f4le\u017eit\u00e9 zdrav\u00e9 stravovacie n\u00e1vyky \u00a0<\/strong><\/p>\n<p>Jedlo, ktor\u00e9 konzumujeme ovplyv\u0148uje ove\u013ea viac, ako len na\u0161u hmotnos\u0165. Dlhodob\u00e1 nevhodn\u00e1 v\u00fd\u017eiva a\u00a0\u017eivotospr\u00e1va m\u00f4\u017ee sp\u00f4sobova\u0165 taktie\u017e r\u00f4zne zdravotn\u00e9 ochorenia, ktor\u00e9 nie je potrebn\u00e9 vymenov\u00e1va\u0165. Vo v\u0161eobecnom povedom\u00ed je zn\u00e1me prepojenie nezdrav\u00fdch stravovac\u00edch n\u00e1vykov a\u00a0srdcovo-cievnych ochoren\u00ed, no menej sa hovor\u00ed o\u00a0psychick\u00fdch \u0165a\u017ekostiach ako je zhor\u0161en\u00e1 pam\u00e4\u0165, depresia \u010di \u00fazkos\u0165. Strava ovplyv\u0148uje nie len na\u0161e fyzick\u00e9, ale aj psychick\u00e9 zdravie a\u00a0je d\u00f4le\u017eitou zlo\u017ekou celkovej pohody \u010dloveka. \u00a0<\/p>\n<p>\u00a0<\/p>\n<p><strong>Prv\u00fd jednoduch\u00fd no transformuj\u00faci krok: za\u010dni si <\/strong><strong><u>v\u0161\u00edma\u0165<\/u><\/strong><strong>, ako a\u00a0\u010do je\u0161 <\/strong><\/p>\n<p>Ak m\u00e1\u0161 ak\u00fdko\u013evek cie\u013e, prv\u00fd krok, ktor\u00fd je potrebn\u00e9 urobi\u0165 je uvedomi\u0165 si, kde sa nach\u00e1dza\u0161 pr\u00e1ve teraz. Prv\u00e9 dni dovolenky m\u00f4\u017ee\u0161 vyu\u017ei\u0165 na to, \u017ee si za\u010dne\u0161 v\u0161\u00edma\u0165:<\/p>\n<ul>\n<li>\u010co je\u0161?<\/li>\n<li>Ako sa c\u00edti\u0161 potom, ke\u010f to zje\u0161? Si unaven\u00fd, spomalen\u00fd alebo pln\u00fd?<\/li>\n<li>Je\u0161 v\u00a0r\u00fdchlosti, zje\u0161 r\u00fdchlo prv\u00fa vec, ktor\u00fa n\u00e1jde\u0161?<\/li>\n<li>Ako vyzer\u00e1 tvoj tanier?<\/li>\n<\/ul>\n<p><em>Nepanik\u00e1r a\u00a0nerob si v\u00fd\u010ditky. Vykro\u010d na cestu uvedomenia, \u010do d\u00e1va\u0161 do svojho tela a\u00a0ako sa po tom c\u00edti\u0161. Je\u0161 preto, lebo si hladn\u00fd, alebo preto, \u017ee \u0165a niekto vyviedol z\u00a0miery? V\u0161imni si to. Ak ti to pom\u00f4\u017ee, urob si drobn\u00e9 pozn\u00e1mky po ka\u017edom jedle. Zap\u00ed\u0161 si, ako si sa c\u00edtil. <\/em><\/p>\n<p>\u00a0<\/p>\n<p><strong>Tr\u00e9nuj v\u0161\u00edmav\u00e9 jedenie (mindfulness) <\/strong><\/p>\n<p>V\u0161\u00edmavos\u0165 (z anglick\u00e9ho Mindfulness) je tr\u00e9ning uvedomovania si pr\u00edtomnosti a\u00a0v\u0161\u00edmavosti, \u010do sa aktu\u00e1lne deje v\u00a0na\u0161om tele a\u00a0okol\u00ed. Ke\u010f sa nau\u010d\u00edme jes\u0165 v\u0161\u00edmavo, redukujeme t\u00fdm stres v tele, rob\u00edme lep\u0161ie rozhodnutia v\u00a0strave a\u00a0pom\u00e1hame n\u00e1\u0161mu telu lep\u0161ie tr\u00e1vi\u0165. \u00a0Na\u0161e telo lep\u0161ie spracov\u00e1va \u017eiviny z\u00a0jedla, preto\u017ee nie je v\u00a0stresovej reakcii. Ak je na\u0161a myse\u013e rozpt\u00fdlen\u00e1 podnetmi, m\u00e1me aktivovan\u00fa stresov\u00fa reakciu, ktor\u00e1 blokuje tr\u00e1venie a\u00a0metabolick\u00e9 procesy. Nemus\u00edme hne\u010f transformova\u0165 cel\u00fd n\u00e1\u0161 \u017eivot na v\u0161\u00edmav\u00e9 jedenie. Za\u010dnime jednoducho. Tr\u00e9nujme v\u0161\u00edmav\u00e9 jedenie aspo\u0148 jedenkr\u00e1t denne. Jedzme pomaly a\u00a0nenechajme sa ni\u010d\u00edm vyru\u0161ova\u0165. Vypnime telev\u00edziu a\u00a0odlo\u017eme mobil bokom. Vyhra\u010fme si \u010das a\u00a0venujme ho starostliv\u00e9mu pre\u017e\u00favaniu a\u00a0preh\u013ataniu. V\u0161\u00edmajme si jedlo v\u0161etk\u00fdmi zmyslami, jeho v\u00f4\u0148u, chu\u0165ov\u00e9 kombin\u00e1cie, ako p\u00f4sob\u00ed na n\u00e1\u0161 zrak&#8230; Vykro\u010dme na cestu skuto\u010dnej v\u00fd\u017eivy.<\/p>\n<p><em>Na za\u010diatku ti bude mo\u017eno nepr\u00edjemn\u00e9 pre\u017e\u00fava\u0165 pomaly, ale po \u010dase ti to bude viac prirodzen\u00e9 a bude\u0161 si viac vedom\u00fd pocitu, ke\u010f si u\u017e pln\u00fd a ako na teba konkr\u00e9tne jedlo p\u00f4sob\u00ed.\u00a0<\/em><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/pronea.sk\/wp-content\/uploads\/2021\/07\/Trenuj-vsimave-jedenie.jpg\" width=\"500\" height=\"335\" \/><\/p>\n<p><strong>Naserv\u00edruj si zdrav\u00fd tanier <\/strong><\/p>\n<p>Ke\u010f u\u017e bude\u0161 ma\u0165 za sebou tr\u00e9ning v\u0161\u00edmav\u00e9ho jedenia, ur\u010dite ocen\u00ed\u0161 jeho vplyv na zdrav\u0161\u00ed v\u00fdber jed\u00e1l a\u00a0celkov\u00fa pohodu a\u00a0zdravie. Ke\u010f\u017ee si bude\u0161 v\u0161\u00edma\u0165, \u010do jedlo rob\u00ed s\u00a0tvoj\u00edm telom, prirodzene si v\u0161imne\u0161, ktor\u00e9 potraviny ti robia dobre a\u00a0ktor\u00e9 naopak. Jedz potraviny, po ktor\u00fdch sa c\u00edti\u0161 dlhodobo nas\u00fdten\u00fd, pln\u00fd energie a\u00a0vit\u00e1lny. Ka\u017ed\u00e9mu z\u00a0n\u00e1s vyhovuje tro\u0161ku nie\u010do in\u00e9, no existuj\u00fa v\u0161eobecn\u00e9 odpor\u00fa\u010dania, ktor\u00fdmi si m\u00f4\u017ee\u0161 zlep\u0161i\u0165 zlo\u017eenie tvojho taniera. Zdrav\u00fd tanier by mal obsahova\u0165:<\/p>\n<ul>\n<li>\u0160irok\u00e9 spektrum zeleniny a\u00a0ovocia.<\/li>\n<li>Celozrnn\u00e9 potraviny.<\/li>\n<li>Fermentovan\u00e9 potraviny.<\/li>\n<li>Nenas\u00fdten\u00e9 tuky.<\/li>\n<li>Vl\u00e1kninu.<\/li>\n<li>Dostatok vody.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/pronea.sk\/wp-content\/uploads\/2021\/07\/naserviruj-si-zdravy-tanier.jpg\" width=\"500\" height=\"335\" \/><\/p>\n<p><strong>Vyu\u017ei soci\u00e1lnu podporu<\/strong><\/p>\n<p>Je jednoduch\u00e9 spadn\u00fa\u0165 do star\u00fdch n\u00e1vykov, ke\u010f \u0165a nikto nepodporuje v\u00a0tom, aby si vydr\u017eal a\u00a0pokra\u010doval. Ak chce\u0161 ozajstn\u00fa transform\u00e1ciu, v\u017edy je to \u013eah\u0161ie, ke\u010f m\u00e1\u0161 podporu od rodiny, priate\u013eov alebo online komunity. \u201eNamo\u010d\u201c do toho aj svojich bl\u00edzkych: \u00a0<\/p>\n<ul>\n<li>Uvar zdrav\u00e9 jedlo pre cel\u00fa rodinu, ktor\u00e9 si spolu u\u017eijete.<\/li>\n<li>N\u00e1jdi si priate\u013ea, ktor\u00fd m\u00e1 z\u00e1ujem o\u00a0v\u0161\u00edmav\u00e9 jedenie a\u00a0zdie\u013eajte ho spolu, v\u00a0tichu.<\/li>\n<li>N\u00e1jdi si online komunitu a\u00a0zdie\u013eaj svoje sk\u00fasenosti.<\/li>\n<\/ul>\n<p><em>Nezabudni ! \u00a0Rob mal\u00e9 kroky, oce\u0148 sa a bu\u010f k\u00a0sebe priate\u013esk\u00fd. Aj po\u0161myknutia v\u00a0zdravom jedle s\u00fa \u0161ancou k\u00a0tr\u00e9ningu v\u0161\u00edmavosti. Dr\u017e\u00edm palce ! <\/em><\/p>\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Leto a\u00a0\u010das dovoleniek je tu! Vyu\u017ei pr\u00edle\u017eitos\u0165 a\u00a0kone\u010dne na\u0161tartuj svoje zdrav\u00e9 n\u00e1vyky v\u00a0jedle. \u00a0V\u00a0lete si t\u00fa\u017eime odd\u00fdchnu\u0165, na\u010derpa\u0165 nov\u00e9 sily, uvo\u013eni\u0165 sa a\u00a0zrelaxova\u0165. M\u00e1me viac \u010dasu pre seba, upraceme mo\u017eno \u0161atn\u00edk, na ktor\u00fd sa chyst\u00e1me u\u017e t\u00fd\u017edne. Chceme vyhodi\u0165 nepotrebn\u00e9 a\u00a0na\u0161tartova\u0165 sa do \u010fal\u0161ieho obdobia, za\u017ei\u0165 kr\u00e1sne momenty, na ktor\u00e9 budeme spom\u00edna\u0165. \u201eDobitie bateriek\u201c a\u00a0obnovenie&#8230;<\/p>","protected":false},"author":1,"featured_media":237743,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-237737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nezaradene"],"_links":{"self":[{"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/posts\/237737","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/comments?post=237737"}],"version-history":[{"count":5,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/posts\/237737\/revisions"}],"predecessor-version":[{"id":242662,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/posts\/237737\/revisions\/242662"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/media\/237743"}],"wp:attachment":[{"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/media?parent=237737"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/categories?post=237737"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pronea.sk\/en\/wp-json\/wp\/v2\/tags?post=237737"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}