Sportovní výživa

7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
63257291Ë9éä,9$
1DQF\&ODUNRYi
3URVSRUWRYFH7.5&KYiWDORYp]SUDFRYDOD/XFLH&KYiWDORYi
75e1,1.29é67ģ/
-HãHVW]iNODGQtFKåLYLQGĤOHåLWêFKSUR]GUDYt
Zdroje energie
ƒ
ƒ
ƒ
Sacharidy ± SRFKi]HQt] cuNUĤDãNrREĤ. JVRXSULPiUQtP]GURMHPHQHUJLHSĜL
intenziYQtPWUpQLQNX60% YHãNHUp]NRQ]XPRYDQpHQHUJLHE\PČORSRFKi]HW
SUiYČ] QLFK1DFKi]tVHY RYRFL]HOHQLQČSHþLYXDRELOQLQiFK
Tuky ± MVRX]GURMHPHQHUJLHMRXOĤNDORULtNWHUiVHSRXåtYiSĜLDNWLYLWiFK
v Qt]NpLQWHQ]LWČþWHQtVSDQtDGORXKRWUYDMtFtFKDNWLYLWiFKQDSĜGORXKRGREp
WUpQLQNRYpEČK\.
%tONRYLQ\ ± QH]E\WQpSURWYRUEXD~GUåEXVYDORYpKPRW\þHUYHQêFKNUYLQHN
YODVĤDGDOãtFKWNiQtDWDNpSURSURGXNFLKRUPRQĤ3ĜLWUiYHQtMVRXUR]ORåHQ\QD
aminokyseliny SĜHWYRĜHQ\QDEtONRYLQXVYDOĤDRVWDWQtFKWNiQt$VL15%
z FHONRYpKRSĜtMPXHQHUJLHE\PČORSRFKi]HW] SRWUDYLQERKDWêFKQDEtONRYLQ\
MDNRKRYČ]tYHSĜRYpU\E\GUĤEHåOXãWČQLQ\
5HJXODþQt
ƒ
ƒ
ƒ
Vitaminy ± PHWDEROLFNpNDWDO\]iWRU\UHGXNXMtFKHPLFNpUHDNFHYWČOHYLWDPLQ\
A, B komplex, C, D, (D.UR]SXVWQpYWXFtFK$'(.9LWDPtQ\QHMVRX]GURMHP
energie.
0LQHUiO\ ± SUYN\]tVNDQpVWUDYRXYiåtVHYWČOHDVSROXY\WYiĜHQtVORåHQtWČOD
QDSĜYiSQtNYNRVWHFKDUHJXOXMtWČOQtSURFHV\åHOH]RYþHUYHQêFKNUYLQNiFK
WUDQVSRUWXMHN\VOtN0LQHUiOy ± KRĜþtNIRVIRUVRGtNGUDVOtNFKURPD]LQHN
Nejsou zdrojem energie.
Voda ± QHQDKUDGLWHOQRXOiWNRXWYRĜt-KPRWQRVWLWČOD8GUåXMHWČOHVQRX
WHSORWXSĜLYiGtåLYLQ\GREXQČNRGYiGt]QLFKRGSDGQtOiWN\DMHQXWQiSURMHMLFK
þLQQRVW1HQt]GURMHm energie.
7ĜLKODYQtSUDYLGODSUR]GUDYpVWUDYRYiQt
ƒ
ƒ
1
Rozmanitost. .DåGi] SRWUDYLQREVDKXMHSRX]HQČNWHUpåLYLQ\1HMUR]XPQČMãtMH
WHG\NRPELQRYDWDREPČĖRYDWNRQ]XPRYDQpSRWUDYLQ\WDNDE\VWHSĜLMtPDOL
YãHFKQ\QH]E\WQpåLYLQ\
3ĜLPČĜHQRVW 1DSĜtNODGYKRGQRXNRPSHQ]DFtSURWXþQêSiUHNDEtOêURKOtN
k VQtGDQLPĤåHEêWQt]NRWXþQêNXĜHFtVHQGYLþN REČGXäiGQiSRWUDYLQDQHQt
Y\ORåHQČQH]GUDYi
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
ƒ
3URVSČãQRVW 6QDåWHVHY\EtUDWSĜtURGQtQHERMHQOHKFH]SUDFRYDQpSRWUDYLQ\WDN
þDVWRMDNMHWRPRåQp3ĜtURGQtSRWUDYLQ\REY\NOHPDMtPQRKHPY\ããtQXWULþQt
KRGQRWXDREVDKXMtPpQČSRFK\EQêFKNRQ]HUYDþQtFKDGRFKXFRYDFtFKSĜtVDG
Pyramida
Pyramida YL]XiOQČGHPRQVWUXMHRSWLPiOQtVORåHQtVWUDY\DMHY VRXODGXVH]iVDGDPL
VSRUWRYQtYêåLY\MHMtPå]iNODGHPMHNRQ]XPDFHVDFKDULGĤ6SRUWRYFLE\YHVWUDYČ
PČOLNOiVWGĤUD]SĜHGHYãtPQDSHþLYRRELOQLQ\DWČVWRYLQ\GiOHE\PČODRSOêYDW
ovocem a zeleninou DPpQČMLååLYRþLãQêPLEtONRYLQDPLDPOpþQêPLYêUREN\
-DNY\XåtWSRWUDYLQRYRXS\UDPLGXSĜLWYRUEČVWUDYRYDFtKRSOiQX"
.DåGiSRWUDYLQDREVDKXMHMLQpYLWDPLQ\DPLQHUiO\3RWpFRVHSURNRXViWHFHORX
S\UDPLGRXDåQDYUFKROVLPĤåHWHY\FKXWQDWPDOpPQRåVWYt± YêåLYRYČFKXGêFK
FXNUĤDWXNĤNWHUpE\PČO\WYRĜLWMHQPDORXþiVWQDãHKRVWUDYRYDFtKRSOiQX
6SRUWRYFLQDSĜEČåFL]iSDVQtFLJ\PQDVWpVLGČODMtVWDURVWLRVYRXKPRWQRVWDR
PQRåVWYt]NRQ]XPRYDQpHQHUJLH=DSRPtQDMtåHSRWUDYLQ\QHREVDKXMtSRX]HHQHUJLL
DOH]DMLãĢXMtLQH]E\WQpåLYLQ\
2ELORYLQ\DãNURE\
Jsou ]iNODGHP RSWLPiOQtUDFLRQiOQtYêåLY\-HMLFKSRGtOYHVSRUWRYQtYêåLYČþLQt
60-70% z FHONRYpKRSĜtMPXHQHUJLH
3HþLYRRELOQLQ\WČVWRYLQ\DUêåH MVRXY\QLNDMtFtP]GURMHPVDFKDULGĤYLWDPLQX%D
YOiNQLQ\
Kolik je dost?
2NRORYHãNHUpHQHUJLHE\PČORYHVSRUWRYQtYêåLYČSRFKi]HW]HVDFKDULGĤ
.DåGêGHQVQtVW 6-11 poUFtRELOQLQ
Obilnina
%ČåQiSRUFH
6SRUWRYQtSRUFH
3RþHWSRUFt
9ORþN\
30 g
60-120 g
2-4
&KOpE
VWĜHGQtNUDMtF
VWĜHGQtNUDMtFH
2
7ČVWRYLQ\
50 g
200-300 g
4-6
5êåH
50 g
100-200 g
2-4
1HMYKRGQČMãtW\S\SRWUDYLQ
s Y\VRNêPREVDKHPVORåHQêFKVDFKDULGĤ
ObLOQpYêUREN\
VROWHMHQPiOR]SUDFRYDQpSĜtSDGQČ ]FHODQH]SUDFRYDQpSĜtURGQt1DSĜtNODGKQČGi
UêåHDFHOR]UQQêFKOpEQDEt]HMtYtFHYLWDPtQX%GUDVOtNXDYOiNQLQ\QHåEtOpSHþLYRD
UêåH1iVOHGXMtFtSRWUDYLQ\MVRXYKRGQRXYROERX] pohledu obsahu sacharidĤ
ƒ &HUHiOLHERKDWpQDYOiNQLQXYLWDPLQ%DþDVWRLåHOH]RFHUHiOLHV Qt]NRWXþQêP.
POpNHPEDQiQDVWRSURFHQWQtSRPHUDQþRYêGåXVMVRXVQtGDQtYtWČ]Ĥ.
ƒ 2YHVQpYORþN\SRPiKDMtVQLåRYDWKODGLQXFKROHVWHUROXFKUiQt SURWLVUGHþQtP
RQHPRFQČQtP
2
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
Ovoce
Je ERKDWpQDVDFKDULG\YOiNQLQXGUDVOtNPQRKRYLWDPLQXD]GUDYtRFKUDĖXMtFt
I\WRFKHPLNiOLt.
1HMYKRGQČMãtW\S\RYRFH
ƒ &LWUXVRYpSORG\DGåXV\ ± SĜHNRQiYDMtMLQpW\S\RYRFHY REVDKXYLWDPtQX&D
GUDVOtNX.URPČYLWDPtQX&WtPSĜLMPHWHLGiYNXGUDVOtNXNWHURXVSRWĜHEujete
EČKHPKRGLQRYpKRWUpQLQNDQDYtFN\VHOLQ\OLVWRYpDYLWDPtQX%NWHUêMH
]DSRWĜHEtSURWYRUEXWČOQtFKEtONRYLQDþHUYHQêFKNUYLQHN 3R]QiPNDWUHQpUD V
QDãLFK]HPČSLVQêFKãtĜNiFKse omezte QDRYRFHURVWRXFtXQiV-DEONDKUXãN\
U\Et]DQJUHãWERUĤYN\WĜHãQČYLãQČãYHVWN\ãSHQGOtN\MDKRG\RVWUXåLQ\PDOLQ\
ƒ %DQiQ\ ± SHUIHNWQtQt]NRWXþQiSRWUDYLQDV Y\VRNêPREVDKHPYOiNQLQ\DGUDVOtNX
RFKUDĖXMHSĜHGY\VRNêPNUHYQtPWODNHP1HOHSãtNRPELQDFHEDQiQDUDãtGRYp
PiVORFHOR]UQQêURKOtNDVNOHQLFHPOpND± SĜHGVWDYXMHQXWULþQČY\YiåHQpMtGOR
ƒ Kiwi a jahody ± GREUê]GURMYLWDPtQX&DGUDVOtNX
ƒ 6XãHQpRYRFH ± ERKDWpQDGUDVOtNDVDFKDULG\ 3R]QiPNDWUHQpUD 3ĜHGNRQ]XPDFt
VLMHRSOiFKQČWHRGVtĜHQt3RNXGMHQHGČODODPDPND
7DEXONDVURYQiQtRYRFH
Ovoce
Ananas
$QDQDVRYêGåXV
%DQiQ\
%RUĤYN\
Broskve
'DWOHVXãHQp
)tN\
*UHSþHUYHQê
*UHSRYêGåXV
+UR]QRYpYtQR
+UXãka
Jablko
-DEONRYêGåXV
Jahody
Kiwi
Meloun
0HUXĖN\VXãHQp
3RPHUDQþ
3RPHUDQþRYêGåXV
Rozinky
âYHVWN\
7ĜHãQČ
3
0QRåVWYt
100 g
300 ml
VWĜHGQt
100 g
VWĜHGQt
NXVĤ
VWĜHGQt
VWĜHGQt
300 ml
100 g
VWĜHGQt
VWĜHGQt
300 ml
100 g
VWĜHGQt
100 g
NXVĤ
VWĜHGQt
300 ml
100 g
5 ks
10 ks
Energie
231
310
420
104
150
480
150
300
420
244
420
330
490
113
190
55
350
270
460
1160
420
200
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
Zelenina
-H]GURMHPGUDVOtNXKRĜþtNXDFHOpĜDG\GDOãtFKYLWDPtQĤDPLQHUiOĤLI\WRFKHPLNiOLt
9ČWãLQDGUXKĤ]HOHQLQ\PiY\ããtQXWULþQtKRGQRWXQHåRYRFH
1HMYKRGQČMãtW\S\]HOHQLQ\
ƒ 7PDYpSHVWUREDUHYQpGUXK\ ± Y\ããtQXWULþQtKRGQRWDþtPWPDYãtWtP YtFH
betakaURWHQXREVDKXMH1HMYKRGQČMãtMVRX EURNROLFHãSHQiW]HOHQpSDSULN\
UDMþDWDDPUNHY± REVDKXMtYtFHåLYLQ
ƒ %URNROLFHãSHQiWD]HOHQiSDSULND ± SOQpYLWDPtQX &I\WRFKHPLNiOLtDNDURWHQĤ
ƒ 5DMþDWDDUDMþDWRYêSURWODN ± GREUê]GURMGUDVOtNXYOiNQLQ\I\WRFKHPLNiOLt
vitaminu A a C
ƒ +OiYNRYp zeleniny ± PRKRXRFKUDĖRYDWSURWLQiGRUĤPMVRXERKDWpQDNDURWHQ
PUNHYGêQČDOLVWRYi]HOHQLQD
3R]QiPNDWUHQpUD 9\]NRXãHMWHLRE\þHMQRXSHWUåHO-GiVHMtVWLV\URYiDMHGREUiD
YHOPL]GUDYi. BtOiĜHGNHYMHSUR9iVWDNpYHOPLGĤOHåLWi7ĜHEDVPiVOHPQDFKOHEDD
lehce posolit.
6URYQiQtUĤ]QêFKGUXKĤ]HOHQLQ\
Zelenina
0QRåVWYt
Energie
BUDPERUDSHþHQi
VWĜHGQt
450
Brokolice
VWĜHGQt
330
Celer
1 vHONê
25
ýHUYHQiĜHSD
100 g
140
DêQČ
VWĜHGQt
210
)D]ROHEtOp
100 g
370
+OiYNRYêVDOiW
YHONpOLVW\
90
Kapusta
100 g
105
.XNXĜLFH
100 g
1400
.YČWiN
100 g
142
Mrkev
VWĜHGQt
130
5DMþH
PDOp
110
âSHQiW
100 g
100
=HOHQêKUiãHN
100 g
332
äDPSLRQ\
100 g
90
=HOHQLQDMHQHMOHSãtþHUVWYiSĜtPR]H]iKRQX]PUDåHQtVQLåXMHQXWULþQtKRGQRWX
V QDNOiGDQp]HOHQLQČ]ĤVWiYiSRPČUQČYHONpPQRåVWYtåLYLQ
Maso DMLQpSRWUDYLQ\ERKDWpQDEtONRYLQ\
6SRUWRYQtYêåLYD SRWUDYLQ\V Y\VRNêPREVDKHPEtONRYLQ.
PRWUDYLQ\ERKDWpQDEtONRYLQ\]DMLãĢXMtWČOXDPLQRN\VHOLQ\VORXåtSURWYRUEXD
REQRYXVYDORYpKPRW\XPRåĖXMt VSUiYQêSRK\EVYDOĤDVQLåXMtUL]LNR
chudokrevnosti)
4
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
1HMYKRGQČMãtSRWUDYLQ\ERKDWpQDEtONRYLQ\
VãHFKQ\W\S\SRWUDYLQERKDWêFKQDEtONRYLQ\REVDKXMtFHQQpDPLQRN\VHOLQ\.
ƒ /LERYiKRYČ]tSHþHQČ ± Y\VRNêREVDKåHOH]DD]LQNXREQRYDDUĤVWVYDORYp
WNiQČDWDNpYLW6NXSLQ\%QDSRPiKDMtWYRUEČHQHUJLH
ƒ 'UĤEHåtPDVR ± PiPpQČQDV\FHQêFKWXNĤQHåþHUYHQpPDVRDSURWRMH
YKRGQČMãt
ƒ Ryby ± Y\QLNDMtFt]GURMEtONRYLQGRSRUXþHQiGiYN\WĜLU\E\]DWêGHQQHMOHSãt±
ORVRVWXĖiNPHþRXDVDUGLQN\
ƒ $UDãtGRYpPiVOR ± neREVDKXMHFKROHVWHUROSURWRåHMHURVWOLQQpKRSĤYRGX
ƒ Fazole ± YêERUQê]GURMVDFKDULGĤ
ƒ Tofu ± ]HVRMLREVDKXMtI\WRFKHPLNiOLH
Tabulka potravin s EtONRYLQDPL
Potravina
SNRWU\E\GUĤEHå
Vejce
TuĖiN
FD]ROHþRþND
Tofu
AUDãtGRYpPiVOR
MOpNRMRJXUW
TYUGêVêU
RêåHWČVWRYLQ\
CKOpE
VORþN\
HUiãHN
Ovoce
Porce
120 g
1 vHONp
1 konzerva
100 g
100 g
4 pOQpOåtFH
240 ml
30 g
100 g
1 kUDMtF
30 g
100 g
1 kus
%tONRYLQ\
30
7
40
100
8
9
8-10
7
2-3
2
3
3
<1
1t]NRWXþQpPOpþQpYêUREN\
ƒ JVRXGREUêP]GURMHPEtONRYLQDQDMYtFMVRXERKDWpQDYiSQtN± PLQHUiO.
ƒ Strava s Y\VRNêPREVDKHPYiSQtNXSRGSRUXMHVSUiYQêYêYRMNRVWt]Y\ãXMHMHMLFK
SHYQRVWVQLåXMHQHEH]SHþtRVWHRSRUy]\ĜtGQXWtNRVWtFKUiQtSURWLY\VRNpPX
tlaku.
ƒ OEVDKXMtKRGQČYLW%± ULERIODYLQXNWHUêSRGSRUXMHSĜHPČQXSRWUDY\QD
energii.
ƒ NHMOHSãtYROERXMHQt]NotuþQp mOpNRMRJXUWDVêU\± PČO\E\GRVWDWSĜHGQRVWSĜHG
YêåLYRYêPLGRSOĖN\WDEOHWDPLSURWRåHREVDKXMtLMLQpåLYLQ\QH]E\WQpSUR
]GUDYêNRVWQtYêYRMYLWDPtQ D a fosfor).
ƒ PRYČNX]DþtQDMtNRVWLĜtGQRXWFRåMHQRUPiOQtVWUDYDERKDWiQDYiSQtN
v NRPELQDFLSRK\EHPPĤåHSURFHVĜtGQXWt NRVWt]SRPDOLW.
5
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
1HMYKRGQČMãtSRWUDYLQ\V Y\VRNêPREVDKHPYiSQtNX
1t]NRWXþQpPOpNRDMRJXUW ± QHMERKDWãt]GURMYiSQtNXMVRXWDNpQHM]GUDYČMãt
SURWRåH z QLFKMHRGVWUDQČQWXNDOH]ĤVWDOY QLFKYiSQtNDEtONRYLQ\.
ƒ 1t]NRWXþQpVêU\
ƒ TmavozeOHQi]HOHQLQa ± brokolice, kapusta ± QHMOHSãtURVWOLnQp]GURMHYiSQtNX
ãSHQiWWDNpREVDKXMHYiSQtNDOHRUJDQL]PXV] QČKRGRNiåHYVWĜHEDWMHQPDOp
PQRåVWYtHQHUJLH.
VHYČWãLQČSĜtSDGĤMVRXYêåLYRYpGRSOĖN\FKDERXQiKUDGRX]DPOpþQpYêUREN\
nDSĜtNODGPOpNRMHERKDWpQDYLWDPtQ 'GUDVOtNDIRVIRU)RVIRUMHPLQHUiO, NWHUê
XPRåĖXMHRUJDQL]PXHIHNWLYQČMLY\XåtYDWYiSQtN
ƒ
Tuky, oleje a sladidla
9HY\YiåHQpVWUDYČSRFKi]t] WXNĤDVLYHãNHUp]NRQ]XPRYDQpHQHUJLHa asi 10%
z MHGQRGXFKêFK FXNUĤ 1iVOHGXMtFtSRWUDYLQ\MVRXQHMOHSãtWLS\MDN]tVNDWWXWRHQHUJLL
ƒ 2OLYRYêROHM ± SRXåtYHMWHMHGRVDOiWĤDQDYDĜHQt
ƒ 9ODãVNpRĜHFK\ ± MVRXSRYDåRYiQ\]DRFKUDnQp] hlediska srdeþQȱ FpYQtFK
RQHPRFQČQt
ƒ 'åHP\ ± GtN\]UQNĤPY SORGHFKGRGiYDMtWČOXGåHP\WURFKXYOiNQLQ\
ƒ 5RVWOLQQpROHMH ± ]GUDYtSURVSČãQp]YOiãWČPRQRQHQDV\FHQpWXN\Y ROLYRYpP
ROHMLMVRXOHSãtQHåVOXQHþQLFRYêQHERURVWOLQQêROHM
32=1(-7(69e+2'127<
ƒ
ƒ
ƒ
ƒ
&HONRYêFKRlesterol ± SĜLVStYiNHNRUQDWČQtWHSHQKURPDGČQt]PHQãXMHSUĤVYLW
FpYVQLåXMHSUĤWRNNUYHGRVUGHþQtKRVYDOX
HDL cholesterol ± OLSRSURWHLGRY\VRNpKXVWRWČRGYiGtãNRGOLYêFKROHVWHUROSU\þ
z FpY.
LDL cholesterol ± OLSRSURWHLGRQt]NpKXVWRWČXFSiYiFpY\.
3RPČUFHONRYpKRFKROHVWHUROXN HDL W]YDJWHURJHQQtLQGH[± PLQLPiOQČ
E\PČOWYRĜLW+'/FYLþHQt]Y\ãXMHKODGLQX+'/ýtPMHSRGtO+'/Y\ããt
WtPOpSH
Omezte tuky
ƒ
ƒ
JeztHPpQČWXNX]HMPpQDQDV\FHQpKRåLYRþLãQpKRSĤYRGXDWURSLFNêFK
URVWOLQQêFKROHMĤMDNRMVRXNRNRVRYêDSDOPRYê
'RViKQRXWRSWLPiOQtKRSĜtMPXWXNĤ]QDPHQiRPH]LWSĜtMHPSRWUDYLQV Y\VRNêP
REVDKHPWXNXPiVODPDUJDUtQ\PDMRQp]\VDOiWRYpGUH]tQN\PUDåHQp
]PU]OLQRYpYêUREN\, VXãHQN\.
Rovnice
9DãHKPRWQRVWYNJMHKUXEêRGKDGJUDPĤWXNXNWHUêPĤåHWH]DĜDGLWGRGHQQt
stravy. Chcete-OLSĜHVQČMãtYêSRþHW, ĜLćWH VHQiVOHGXMtFtPLWĜHPLNroky:
1. 2GKDGQČWH, NROLNNLORMRXOĤGHQQČVSRWĜHEXMHWH
6
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
2. 9\SRþWČWH] YDãHKRFHONRYpKRGHQQtKRPQRåVWYtHQHUJLHWtPXUþtWHHQHUJLL
z WXNĤNWHURXE\VWHPČOLGHQQČVQtVWQDSĜ[NM NM] WXNĤ.
3. 9\GČOWHSĜLGČOHQRXHQHUJLL] WXNĤ7tPXUþtWHSRþHWJUDPĤWXku v GHQQtP
VWUDYRYDFtPSOiQXJUDPWXNX DVLNM1DSĜtNODGSRNXGE\VWHPČOLVQtVW
maxLPiOQČ.-WXNĤ, pak 2125 kj / 38 kj = 56 g tuku.
-H]WHYtFHSRWUDYLQERKDWêFKQDUR]SXVWQRXYOiNQLQX
1DFKi]tVHY RYVXNUXSLFLþRþFHKUaFKXDID]ROtFK ± FKUiQtSURWLRQHPRFQČQtVUGFH.
9ê]NXP\QD]QDþXMtåHJRYHVQêFKRWUXENDåGêGHQPĤåHSRPRFL lidem
s Y\VRNêPFKROHVWHUROHP
-VRXYKRGQêPMtGOHPSĜHGFYLþHQtPPDMtQt]NêJO\NHPLFNêLQGH[± ]DMLãĢXMt
SRVWXSQpXYROĖRYiQtHQHUJLHJOXNy]yGRNUHYQtKRĜHþLãWČ3ODWtWRXYêNRQĤ
WUYDMtFtFKGpOHQHå-90 min.
-H]WHYtFHU\E
1HMYtFHRPHJDPDVWQêFK N\VHOLQPi Makrela, SlećPstruh, Sardinka, 7XĖiN,
Losos, 3ODWêV.
2FKUDQQpåLYLQ\
Jedna z NOtþRYêFK~ORKYêåLY\Y SUHYHQFLQiGRUĤVSRþtYiY DQWLR[LGDWLYQtVFKRSQRVWL.
ƒ Karoteny - provitaminy vitaminu A v URVWOLQiFK. NHMYKRGQČMãt]GURMNDURWHQĤ±
PUNHYãSHQiWNDSXVWDPHUXĖN\.
ƒ Vitamin C ± FKUiQtSURWLãNRGOLYpUHDNFLYROQêFKUDGLNiOĤXYQLWĜEXQČN. Zdroj ±
FLWUXVRYpSORG\EURNROLFH]HOHQiDþHUYHQiSDSULND.
ƒ Vitamin E ± FKUiQtVWČQXEXQČNSURWLSRãNR]HQtYROQêPLUDGLNiO\.
ƒ Selen ± FKUiQtEXQČþQRXVWČQX]OHSãXMHRGH]YXLPXQLWQtKRV\VWpPX]YêãHQtP
RGROQRVWLSURWL]KRXEQpPXEXMHQtEXQČN0RĜVNpU\E\þHUYHQpPDVRYHMFH
þHVQHN.
9ORåWDEVWU
6ĤODY\VRNêNUHYQtWODN
9\VRNêNUHYQtWODNK\SHUWHQ]H± QRUPiOQtWODNMHQD DSĜHNURþtOL
MHGQiVHRY\VRNêWODN
6ĤOMHVORXþHQLQDVRGtNXDFKORUX6RGtNSRPiKiSĜLXGUåRYiQtVSUiYQp
URYQRYiK\WHNXWLQPH]LYRGXREVDåHQRXY EXĖNiFKDRNRORnich'HQQČSRWĜHEXMHPH
PJVRGtNX± mnoho lLGtYãDNSUDYLGHOQČNRQ]XPXMHDåVHGPNUiWYtFH
6ĤOVH]WUiFtSRWHP a proto strava s Qt]NêPREVDKHPVROLMH]E\WHþQêPRPH]HQtPX
YHOPLDNWLYQtFKVSRUWRYFĤ]YOiãWČNG\åVHMHGQiRRVRE\V Qt]NêPWODNHPDEH]
YUR]HQêFKGLVSR]LFSURK\SHUWHQ]L
1HMOHSãtPGĤYRGHPSURþRPH]LWSĜtMHPVRGtNXMVRX]GUDYpNRVWLýtPY\ããtMHSĜtMHP
VRGtNXWtPYtFHYiSQtNXMH] WČODY\OXþRYiQR± SĜLVStYiNHVQtåHQtKXVWRW\NRVWt
=Y\ãWHSĜtMHPGUDVOtNXDYiSQtNX± SĤVREtRFKUDQQČSURWLY\VRNpPXNUHYQtPXWODNX
'UDVOtNSRGSRUXMH]HVtOHQtFpYþtPåMVRXFpY\VFKRSQ\RGROiYDWYČWãtPWODNĤPD
VQLåXMHVHUL]LNRSRãNR]HQt
7
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
61Ë'$1ċ
9\QHFKiQtVQtGDQČMHQHYiåQČMãt]HYãHFKVWUDYRYDFtFKFK\E9\VRNRHQHUJHWLFNi
VQtGDQČMH]iNODGHPSURY\VRNRHQHUJHWLFNêGHQ
.G\åY\QHFKiWHVQtGDQL, VRXVWĜHGtWHVHKĤĜHDSUDFXMHWHQHERVWXGXMHWHPpQČ
HIHNWLYQČMVWHUR]PU]HOtDQiODGRYtDQHPiWHGRVWDWHNHQHUJLHSURRGSROHGQtWUpQLQN
9\QHFKiQtVQtGDQČQHQt~VSČãQê]SĤVREVQLåRYiQt QDGYiK\.G\åFKFHte hubnout,
MH]WHSĜHVGHQDKODGRYČMWHY noci.
1iSDGLWpU\FKOHSĜLSUDYLWHOQpVQtGDQČ
ƒ Jogurt ± SĜLGiYHMWHN QLPFHUHiOLH.
ƒ %DQiQ ± VQČ]WHH[WUDYHOLNêEDQiQD]DSLMWHKR YHONRXVNOHQLFtPOpND.
ƒ 0tFKDQpQiSRMH ± VPtFKHMWHGåXV, ovoce a jogurt.
ƒ 5R]LQN\DDUDãtG\ ± EDOHQpY PDOêFKViþFtFKPRKRXEêWYåG\SRUXFHY kapse.
ƒ &HOR]UQQpSHþLYR ± QHMOpSHs GåHPHPQHERQt]NRWXþQêPVêUHP.
9DãtPFtOHPE\PČOREêWVQtVWN VQtGDQLRNRORMHGQp WĜHWLQ\FHONRYpKRGHQQtKR
SĜtMPXHQHUJLHWDNåHNOLGQČN VQtGDQLPĤåHWHVQtVWMtGORW\SXREČGDQHERYHþHĜH
61Ë'$1ċ352 9Ë7ċ=(
&HUHiOLH
JVRXVQtGDQtVSRUWRYFĤSURWRåH:
ƒ MVRXU\FKOHDVQDGQRSĜLSUDYLWHOQp,
ƒ MVRXSRKRGOQp,
ƒ PDMtY\VRNêREVDKVORåHQêFKVDFKDULGĤ,
ƒ PDMtY\VRNêREVDKåHOH]D,
ƒ PDMtY\VRNêREVDKYiSQtNX,
ƒ PDMtQt]NêREVDKWXNXDFKROHVWHUROX a
ƒ MVRXXQLYHU]iOQt.
9\EtUHMWHVLFHUHiOLH
ƒ RERKDFHQpRåHOHzo,
ƒ s Y\ããtPREVDKHPYOiNQLQ\DV PHQãtPREVDKHPFXNUX,
ƒ s Qt]NêPREVDKHPWXNĤDQt]NêPREVDKHPVROL.
3R]QiPNDWUHQpUDNHPRKXVHXEUiQLWSRFLWX]iMPXYêUREFĤDREFKRGQtFKĜHWČ]FĤ
2YHVQi NDãHVRYRFHP]YODVWQtFK ]GURMĤMHGOHPpKRWRVDPp RĜHFK\ med i kakao),
MDNMHOLER,VODQiNDãHVNRPSRWHPMHYêERUQi, jen to zkusit.
ýtPQDKUDGLWFHUHiOLH
NeMOHSãtVQtGDQtVSRUWRYFHMHRYãHPVQtGDQČV Y\VRNêPREVDKHPVDFKDULGĤ.
8
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
6YDþLQ\VODGNRVWLD]iFKYDW\KODGX
6YDþLQDPĤåHEêWYê]QDPQRXþiVWtVSRUWRYQtYêåLY\SURWRåHSRPiKiSĜHGHMtW
SRFLWXQH]YODGDWHOQpKRKODGXDWtPLSĜHMtGiQtVHQHYKRGQêPLSRWUDYLQDPL
1H]DSRPtQHMWHåHSĜtOLãYHONêKODGVQLåXMHVFKRSQRVWNRQWURORYDWFRMtWHD
VQDGQRPĤåHGRMtWN WRPXåHYDãHVWUDYDEXGHREVDKRYDWSĜtOLãPQRKRWXNXD
VODGNRVWt
ƒ 6ODGNRVWLSDWĜtGR]GUDYpY\YiåHQpYêåLY\1HQtQLFãSDWQpKRQDNROiþNXQHER
NREOL]HMDNRPRXþQtNXSRKRGQRWQpPY\YiåHQpPREČGČ3UREOpPQDVWDQH
SRNXGNROiþHQHERNREOLK\EXGRXYDãtPREČGHP
ƒ 3RNXG]MLVWtWHåHPiWHQHRGRODWHOQRXFKXĢQDVODGNp]YDåWH, zda konzumujete
PQRåVWYtHQHUJLHRGSRYtGDMtFtYDãtDNWLYLWČ-HWRWLåPRåQpåHMVWHSĜtOLã
Y\KODGRYČOt&KXĢQDVODGNpMHEČåQČ]QDNHPI\]LRORJLFNpKRKODGRYČQt
ƒ =DEUDĖWHQDGPČUQpNRQ]XPDFLVODGNRVWtSĜtMPHPYtFHHQHUJLHNHVQtGDQLD
k REČGX7tPVH]EDYtWHQHNRQWURORYDQpKRSĜHMtGiQtVODGNRVWPLY SR]GQtP
RGSROHGQLDYHþHU
ƒ ,NG\åNRQ]XPDFHFXNUĤSĜHGYêNRQHPPĤåHXPDOpKRSRþWXOLGtYpVW
k K\SRJO\NpPLLDQiVOHGQČN ~QDYČSURYČWãLQXRVRESĜtMHPVDFKDULGĤSĜHG
WUpQLQNHPQHSĜHGVWDYXMHSUREOpPDMHGREUêP]GURMHPHQHUJLH
9ORåLWYêSLVN\]HVWUDQ-108
ƒ
2'32ý,1(.$63257291Ë9é.21
2GSRþLQHN]Y\ãXMHYêNRQQRVW2GSRþLQNHPQH]WUDWtWH]GDWQRVWDOH]tVNiWHVtOXD
Y\WUYDORVWGtN\OpSHHQHUJHWLFN\]iVREHQêPVYDOĤP
2GSRþLQNRYpGQ\MVRXYHOPLGĤOHåLWRXVRXþiVWtWUpQLQNRYpKRSURJUDPXSURWRåH
VYDOVWYRSRWĜHEXMHþDVQD]RWDYHQtGUREQêFK]UDQČQtNWHUpVHREMHYtSRQiURþQpP
WUpQLQNXDWDNpQDGRSOQČQt]iVREJO\NRJHQX
TEKUTINY
Jak poznatåHSLMLGRVWDWHþQpPQRåVWYtWHNXWLQ
RGSRYtGDMtFt]WUiWiP"
1HMMHGQRGXããt]SĤVREMDNRGKDGQRXW]GDMHSĜtMHPWHNXWLQGRVWDWHþQêEêYiNRQWUROD
EDUY\DPQRåVWYtPRþL 7PDYiPRþ± Y\VRNiNRQFHQWUDFHRGSDGQtFKSURGXNWĤ
metabolizmu ± =9<â7(3ěË-(07(.87,1
6YČWOiPRþ± je v RUJDQL]PXRGSRYtGDMtFtPQRåVWYtWHNXWLQ0RþWmavne po
SRXåtYiQtYLWDPLQRYêFKGRSOĖNĤY WDNRYpPSĜtSDGČVHQHO]HVSROpKDWQDEDUYXD
OHSãtPXND]DWHOHPMHREMHPPRþL
Jak moc StWSĜHGWUpQLQNHP"
7UpQLQN]DþtQHMWHGRVWDWHþQČ]DYRGQČQt
1. Vypijte QHMPpQČOLWUXQiSRMĤGRGYRXKRGLQSĜHYêNRnemEXGHWHWDNPtW
GRVWDWHNþDVXY\ORXþLWSĜHE\WHþQpWHNXWLQ\SURWRåHOHGYLQ\SRWĜHEXMtQD
]SUDFRYiQtWČFKQDGE\WHþQêFK-90 min.
9
7DQHþQtNOXE5RPDQ\&KYiWDORYpVUR,
+DYOtþNRYD%HURXQ, ,ý2',ý&=
63257291Ë9éä,9$
2. Vypijte 1-GOYRG\QHERVSRUWRYQtFKQiSRMĤ-PLQSĜHGWUpQLQNHPQHER
]iYRGHP9\StWOLWUYRG\EH]SURVWĜHGQČSĜHGWUpQLQNHPMHPpQČHIHNWLYQtQHå
VWHMQpPQRåVWYtEČKHPWUpQLQNX
V KRUNpPSRþDVtSLMWHWDNPRFDWDNþDVWRMDNPĤåHWH
69$/29e.ě(ý(
ýDVWRVRXYLVtV GHK\GUDWDFt3ĜtþLQ\VYDORYêFKNĜHþtQHMVRXSĜHVQČ]QiPpDSUiYČ
SURWRMVRXQČþtP]iKDGQêP.ĜHþHVRXYLVtSUDYGČSRGREQČV SĜHSČWtPDOH
VSRXãWČFtPLIDNWRU\PĤåHEêW]WUiWDWHNXWLQQHSĜLPČĜHQp]DWtåHQtDQHURYQRYiKD
HOHNWURO\WĤ
1iYUK\MDNVH]EDYLWNĜHþt
Nedostatek tekutin
ƒ ZDEUiQLWNĜHþtP]SĤVREHQêPGHK\GUDFtO]HSLWtPYHONpKRPQRåVWYtWHNXWLQSĜHG
EČKHPDSRWUpQLQNXEČKHPGORXKêFKWUpQLQNĤSLMWHNDåGêFK-20 min.
1HGRVWDWHNYiSQtNX
ƒ JH]WHPOpþQpYêUREN\QHMPpQČGYDNUiWGHQQČ
1HGRVWDWHNGUDVOtNX
ƒ DHQQČNRQ]XPXMWHSRWUDYLQ\V Y\VRNêPREVDKHPGUDVOtNX]HMPpQDRYRFHD
zeleniny.
10