{"id":312,"date":"2021-04-26T20:06:29","date_gmt":"2021-04-26T18:06:29","guid":{"rendered":"https:\/\/www.bmag.cz\/?p=312"},"modified":"2021-04-26T20:06:29","modified_gmt":"2021-04-26T18:06:29","slug":"dieta-ktera-pomaha-proti-zanetum-jakymi-potravinami-podporit-sve-zdravi","status":"publish","type":"post","link":"https:\/\/bmag.cz\/?p=312","title":{"rendered":"Dieta, kter\u00e1 pom\u00e1h\u00e1 proti z\u00e1n\u011bt\u016fm: Jak\u00fdmi potravinami podpo\u0159it sv\u00e9 zdrav\u00ed?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Kdy a pro\u010d se vyplat\u00ed vsadit na potraviny, kter\u00e9 maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Potraviny a j\u00eddla si vyb\u00edr\u00e1me zejm\u00e9na podle toho, kolik kalori\u00ed obsahuj\u00ed a podle nutri\u010dn\u00edch hodnot. Je tu v\u0161ak je\u0161t\u011b jeden velmi d\u016fle\u017eit\u00fd faktor, kter\u00fd bychom m\u011bli br\u00e1t v \u00favahu: vliv potravin proti z\u00e1n\u011btu. V\u00edte, kter\u00e1 j\u00eddla z\u00e1n\u011bt podporuj\u00ed a kter\u00e9 ho naopak zm\u00edr\u0148uj\u00ed?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1n\u011bt je p\u0159irozen\u00fd proces, kter\u00fd pom\u00e1h\u00e1 t\u011blu l\u00e9\u010dit a chr\u00e1nit se p\u0159ed po\u0161kozen\u00edm. Pokud se stane chronick\u00fdm, je v\u0161ak \u0161kodliv\u00fd. Chronick\u00fd z\u00e1n\u011bt m\u016f\u017ee trvat t\u00fddny, m\u011bs\u00edce nebo roky a vede k r\u016fzn\u00fdm zdravotn\u00edm probl\u00e9m\u016fm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V r\u00e1mci z\u00e1n\u011btliv\u00e9 reakce t\u011blo zvy\u0161uje tvorbu b\u00edl\u00fdch krvinek, imunitn\u00edch bun\u011bk a l\u00e1tek naz\u00fdvan\u00fdch cytokiny, kter\u00e9 pom\u00e1haj\u00ed bojovat proti infekci. Klasick\u00e9 p\u0159\u00edznaky akutn\u00edho, tedy kr\u00e1tkodob\u00e9ho z\u00e1n\u011btu zahrnuj\u00ed zarudnut\u00ed, bolest, teplo a otoky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hro\u0161 je, \u017ee chronick\u00e9, tedy dlouhodob\u00e9 z\u00e1n\u011bty m\u016f\u017eete m\u00edt i bez zjevn\u00fdch p\u0159\u00edznak\u016f. Po letech vedou k cukrovce, srde\u010dn\u00edm chorob\u00e1m, onemocn\u011bn\u00ed jater a k rakovin\u011b. P\u0159edpoklad chronick\u00e9ho z\u00e1n\u011btu zvy\u0161uje obezita, ale i stres. P\u0159i podez\u0159en\u00ed na z\u00e1n\u011btliv\u00e9 onemocn\u011bn\u00ed v\u00e1m l\u00e9ka\u0159i vy\u0161et\u0159\u00ed n\u011bkolik marker\u016f z krve, v\u010detn\u011b C-reaktivn\u00edho proteinu (CRP), homocysteinu, TNF alfa a interleukinu-6.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na chronick\u00e9m z\u00e1n\u011btu se podepisuje i \u017eivotn\u00ed styl<br>Obzvl\u00e1\u0161t\u011b \u0161kodliv\u00e1 je konzumace velk\u00e9ho mno\u017estv\u00ed cukru a kuku\u0159i\u010dn\u00e9ho sirupu s vysok\u00fdm obsahem frukt\u00f3zy. M\u016f\u017ee v\u00e9st k inzulinov\u00e9 rezistenci, cukrovce a obezit\u011b. Nem\u00e9n\u011b \u0161kodliv\u00e9 jsou rafinovan\u00e9 sacharidy, jako je b\u00edl\u00e9 pe\u010divo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uk\u00e1zalo se tak\u00e9, \u017ee konzumace zpracovan\u00fdch a balen\u00fdch potravin, kter\u00e9 obsahuj\u00ed trans-tuky, podporuje z\u00e1n\u011bt a po\u0161kozuje endotelov\u00e9 bu\u0148ky, kter\u00e9 lemuj\u00ed tepny. Dal\u0161\u00edm vin\u00edkem jsou rostlinn\u00e9 oleje pou\u017e\u00edvan\u00e9 v mnoha zpracovan\u00fdch potravin\u00e1ch. Pokud jejich j\u00edme pravideln\u011b, vznik\u00e1 nerovnov\u00e1ha omega-6 a\u017e omega-3 mastn\u00fdch kyselin, kter\u00e1 podporuje z\u00e1n\u011bt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadm\u011brn\u00fd p\u0159\u00edjem alkoholu a zpracovan\u00e9ho masa tak\u00e9 podporuje z\u00e1n\u011bt v t\u011ble.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A nakonec mus\u00edme zm\u00ednit pohyb: neaktivn\u00ed sedav\u00fd \u017eivotn\u00ed styl, je krom\u011b stravy hlavn\u00edm faktorem podporuj\u00edc\u00edm z\u00e1n\u011bt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jak sn\u00ed\u017eit z\u00e1n\u011bt stravou? Kter\u00e9 potraviny p\u016fsob\u00ed protiz\u00e1n\u011btliv\u011b?<br>Chcete-li zm\u00edrnit z\u00e1n\u011bt v t\u011ble, jezte m\u00e9n\u011b j\u00eddel, kter\u00e9 ho vyvol\u00e1vaj\u00ed a v\u00edce t\u011bch protiz\u00e1n\u011btliv\u00fdch. Vyh\u00fdbejte se zpracovan\u00fdm potravin\u00e1m a stravu zalo\u017ete na j\u00eddlech s vysok\u00fdm obsahem \u017eivin a antioxidant\u016f. Antioxidanty sni\u017euj\u00ed hladinu voln\u00fdch radik\u00e1l\u016f. Voln\u00e9 radik\u00e1ly vznikaj\u00ed jako p\u0159irozen\u00e1 sou\u010d\u00e1st na\u0161eho metabolismu, ale pokud nejsou kontrolov\u00e1ny, vedou k z\u00e1n\u011btu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protiz\u00e1n\u011btliv\u00e1 strava m\u00e1 obsahovat zdravou rovnov\u00e1hu b\u00edlkovin, sacharid\u016f a tuk\u016f, a to v ka\u017ed\u00e9m j\u00eddle. Samoz\u0159ejm\u011b, podstatn\u00fd je i obsah vitam\u00edn\u016f, miner\u00e1l\u016f, vl\u00e1kniny a vody.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednou z diet, celosv\u011btov\u011b pova\u017eovan\u00fdch za protiz\u00e1n\u011btliv\u00e9 je st\u0159edomo\u0159sk\u00e1 strava. I n\u00edzkosacharidov\u00e1 dieta zm\u00edr\u0148uje z\u00e1n\u011bt, zejm\u00e9na u ob\u00e9zn\u00edch. Proti z\u00e1n\u011btu funguje i vegetari\u00e1nsk\u00e1 strava.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> <br>Potraviny, kter\u00fdm je t\u0159eba zabr\u00e1nit:<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"875\" height=\"1024\" src=\"https:\/\/www.bmag.cz\/wp-content\/uploads\/2021\/04\/pexels-photo-5913169-875x1024.jpg\" alt=\"\" class=\"wp-image-314\" srcset=\"https:\/\/bmag.cz\/wp-content\/uploads\/2021\/04\/pexels-photo-5913169-875x1024.jpg 875w, https:\/\/bmag.cz\/wp-content\/uploads\/2021\/04\/pexels-photo-5913169-256x300.jpg 256w, https:\/\/bmag.cz\/wp-content\/uploads\/2021\/04\/pexels-photo-5913169-768x899.jpg 768w, https:\/\/bmag.cz\/wp-content\/uploads\/2021\/04\/pexels-photo-5913169-696x814.jpg 696w, https:\/\/bmag.cz\/wp-content\/uploads\/2021\/04\/pexels-photo-5913169.jpg 1000w\" sizes=\"auto, (max-width: 875px) 100vw, 875px\" \/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>slazen\u00e9 n\u00e1poje a ovocn\u00e9 d\u017eusy,<\/li><li>rafinovan\u00e9 sacharidy: b\u00edl\u00e9 pe\u010divo, b\u00edl\u00e9 t\u011bstoviny,<\/li><li>dezerty: cukrovinky, kol\u00e1\u010de a zmrzlina,<\/li><li>zpracovan\u00e9 maso,<\/li><li>zpracovan\u00e9 chu\u0165ovky: su\u0161enky, hranolky a precl\u00edky,<\/li><li>zpracovan\u00e9 semenn\u00e9 a rostlinn\u00e9 oleje, jako je sojov\u00fd a kuku\u0159i\u010dn\u00fd olej,<\/li><li>potraviny s \u010d\u00e1ste\u010dn\u011b hydrogenovan\u00fdmi p\u0159\u00edsadami,<\/li><li>alkohol<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Potraviny se siln\u00fd protiz\u00e1n\u011btliv\u00fdm \u00fa\u010dinkem:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zelenina: brokolice, kapusta, r\u016f\u017ei\u010dkov\u00e1 kapusta, zel\u00ed, kv\u011bt\u00e1k, raj\u010data,<\/li><li>ovoce: bobulov\u00e9 ovoce, hrozny a t\u0159e\u0161n\u011b,<\/li><li>plody s vysok\u00fdm obsahem tuku: avok\u00e1do a olivy,<\/li><li>zdrav\u00e9 tuky: olivov\u00fd olej,<\/li><li>mastn\u00e9 ryby: losos, sardinky, sle\u010f, makrela a sardele,<\/li><li>o\u0159echy,<\/li><li>papriky a chilli papri\u010dky,<\/li><li>tmav\u00e1 \u010dokol\u00e1da,<\/li><li>kurkuma, p\u00edskavice \u0159eck\u00e9 seno, sko\u0159ice, kajensk\u00fd pep\u0159,<\/li><li>zelen\u00fd \u010daj,<\/li><li>140 ml \u010derven\u00e9ho v\u00edna denn\u011b.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy\u017e u\u017e v\u00edte, jak se stravovat, nezapome\u0148te na dal\u0161\u00ed dobr\u00e9 n\u00e1vyky protiz\u00e1n\u011btliv\u00e9ho \u017eivotn\u00edho stylu. Pat\u0159\u00ed sem zejm\u00e9na pohyb, dostatek sp\u00e1nku a ventilov\u00e1n\u00ed stresu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kolik kalori\u00ed denn\u011b bychom m\u011bli p\u0159ijmout?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DI<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kdy a pro\u010d se vyplat\u00ed vsadit na potraviny, kter\u00e9 maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky? Potraviny a j\u00eddla si vyb\u00edr\u00e1me zejm\u00e9na podle toho, kolik kalori\u00ed obsahuj\u00ed a podle nutri\u010dn\u00edch hodnot. Je tu v\u0161ak je\u0161t\u011b jeden velmi d\u016fle\u017eit\u00fd faktor, kter\u00fd bychom m\u011bli br\u00e1t v \u00favahu: vliv potravin proti z\u00e1n\u011btu. V\u00edte, kter\u00e1 j\u00eddla z\u00e1n\u011bt podporuj\u00ed a kter\u00e9 ho naopak zm\u00edr\u0148uj\u00ed? [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-312","post","type-post","status-publish","format-standard","has-post-thumbnail","category-rady-a-navody"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/bmag.cz\/index.php?rest_route=\/wp\/v2\/posts\/312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bmag.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bmag.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bmag.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bmag.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=312"}],"version-history":[{"count":0,"href":"https:\/\/bmag.cz\/index.php?rest_route=\/wp\/v2\/posts\/312\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bmag.cz\/index.php?rest_route=\/wp\/v2\/media\/313"}],"wp:attachment":[{"href":"https:\/\/bmag.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bmag.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bmag.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}