[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.tech-vin.cz\/predejdete-jojo-efektu-rozumnym-hubnutim\/#Article","mainEntityOfPage":"https:\/\/www.tech-vin.cz\/predejdete-jojo-efektu-rozumnym-hubnutim\/","headline":"P\u0159edejd\u011bte jojo efektu rozumn\u00fdm hubnut\u00edm","name":"P\u0159edejd\u011bte jojo efektu rozumn\u00fdm hubnut\u00edm","description":"Mo\u017en\u00e1 to zn\u00e1te. Pojala jste pevn\u00fd \u00famysl zhubnout a za\u010dala jste dr\u017eet reduk\u010dn\u00ed dietu. Po\u010d\u00e1te\u010dn\u00ed […]","datePublished":"2025-02-28","dateModified":"2023-04-29","author":{"@type":"Person","@id":"https:\/\/www.tech-vin.cz\/author\/#Person","name":"tech-vin.cz\n","url":"https:\/\/www.tech-vin.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/3064f57e4a87acc15ee08ce03d01afdc2a328e3d2da280f2bcfaabcbd486d62e?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/3064f57e4a87acc15ee08ce03d01afdc2a328e3d2da280f2bcfaabcbd486d62e?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"tech-vin.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.tech-vin.cz\/wp-content\/uploads\/img_a287840_w1902_t1498421073.jpg","url":"https:\/\/www.tech-vin.cz\/wp-content\/uploads\/img_a287840_w1902_t1498421073.jpg","height":0,"width":0},"url":"https:\/\/www.tech-vin.cz\/predejdete-jojo-efektu-rozumnym-hubnutim\/","about":["Kr\u00e1sa"],"wordCount":1056,"articleBody":"Mo\u017en\u00e1 to zn\u00e1te. Pojala jste pevn\u00fd \u00famysl zhubnout a za\u010dala jste dr\u017eet reduk\u010dn\u00ed dietu. Po\u010d\u00e1te\u010dn\u00ed nad\u0161en\u00ed rychle odezn\u011blo, c\u00edtila jste se psychicky \u0161patn\u011b, slab\u00e1, unaven\u00e1 a podr\u00e1\u017ed\u011bn\u00e1.\u00a0 Dostavil se abs\u0165\u00e1k. Kudy jste chodila, v\u0161ude jste myslela jen j\u00eddlo. V\u00e1\u0161 drah\u00fd prot\u011bj\u0161ek si pochutn\u00e1val na \u0159\u00edze\u010dc\u00edch a z\u00e1kusc\u00edch a sm\u00e1l se v\u00e1m do o\u010d\u00ed.D\u00edky va\u0161\u00ed \u017eelezn\u00e9 v\u016fli kila za\u010dala j\u00edt dol\u016f. Ob\u010das jste si dala n\u011bco dobr\u00e9ho, abyste se za svoje nadlidsk\u00e9 \u00fasil\u00ed odm\u011bnila. V\u00e1ha pomalu stoupala. Uji\u0161\u0165ovala jste se, \u017ee n\u011bkolik kil nav\u00edc nevad\u00ed, a dop\u0159\u00e1vala si dobroty \u010d\u00edm d\u00e1l \u010dast\u011bji. Kdy\u017e jste nabrala dal\u0161\u00ed kila, vzdala jste to. \u0158ekla jste si, \u017ee nem\u00e1 cenu je\u0161t\u011b si odp\u00edrat si j\u00eddlo. Pak jste se zd\u011b\u0161en\u00edm zjistila, \u017ee v\u00e1\u017e\u00edte v\u00edc, ne\u017e kdy\u017e jste s hubnut\u00edm za\u010dala, a rozhodla jste se tentokr\u00e1t u\u017e v\u00e1\u017en\u011b zhubnout. Nasadila jste si je\u0161t\u011b p\u0159\u00edsn\u011bj\u0161\u00ed dietu, kila v\u0161ak \u0161la dol\u016f mnohem pomaleji a je\u0161t\u011b rychleji let\u011bla nahoru. Je to v\u011b\u010dn\u00fd a nekone\u010dn\u00fd kolob\u011bh, kter\u00fd zn\u00e1me pod n\u00e1zvem jojo efekt.V\u011bt\u0161ina diet je zalo\u017eenana sn\u00ed\u017een\u00e9m p\u0159\u00edjmu potravy. Bu\u010f vynech\u00e1me jedno nebo v\u00edce j\u00eddel, nebo se stravujeme jednostrann\u011b a nedod\u00e1v\u00e1me t\u011blu v\u0161echny slo\u017eky. M\u016f\u017eeme dos\u00e1hnout poklesu v\u00e1hy, ale ne poklesu tuku. Zbav\u00edme se jen nadbyte\u010dn\u00e9 vody, v hor\u0161\u00edm p\u0159\u00edpad\u011b se sn\u00ed\u017e\u00ed mno\u017estv\u00ed svalov\u00e9 hmoty. Zpomal\u00ed se metabolismus a pracn\u011b shozen\u00e1 kila se rychle vr\u00e1t\u00ed. Nav\u00edc k nim p\u0159ibudou dal\u0161\u00ed, proto\u017ee t\u011blo si preventivn\u011b vytvo\u0159\u00ed tukovou z\u00e1sobu na hor\u0161\u00ed \u010dasy. Ka\u017ed\u00e1 dieta se tak st\u00e1v\u00e1 cestou k dal\u0161\u00ed diet\u011b.Z\u00e1kladn\u00ed z\u00e1sada spr\u00e1vn\u00e9ho hubnut\u00ed zn\u00ed: Jezte pravideln\u011b, chutn\u011b a zdrav\u011b, neomezujte \u017e\u00e1dn\u00e9 slo\u017eky.Mnoho lid\u00ed j\u00ed m\u00e1lo b\u011bhem dne, naj\u00ed se a\u017e ve\u010der. Jin\u00ed jed\u00ed hodn\u011b, ale nespr\u00e1vn\u00e9 j\u00eddlo v nespr\u00e1vnou dobu, nebo konzumuj\u00ed nepravideln\u011b kalorick\u00e1 j\u00eddla. T\u011blo si ve v\u0161ech t\u011bchto p\u0159\u00edpadech za\u010dne ukl\u00e1dat tukov\u00e9 z\u00e1soby. Pokud m\u00e1 dostatek \u017eivin a p\u0159\u00edsun v pravideln\u00fdch d\u00e1vk\u00e1ch, nem\u00e1 d\u016fvod d\u011blat si tukov\u00e9 z\u00e1soby, za\u010dne se jich dokonce zbavovat.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nevynech\u00e1vejte j\u00eddla a netrapte se hladem.Takov\u00fd zp\u016fsob hubnut\u00ed vede ke zv\u00fd\u0161en\u00e9 chuti k j\u00eddlu, zpomalen\u00ed metabolismu a hromad\u011bn\u00ed z\u00e1sob. Nav\u00edc to m\u00e1 negativn\u00ed vliv na psychiku.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Jezte men\u0161\u00ed porce, ale \u010dast\u011bji a pravideln\u011b. Doporu\u010duje se rozd\u011blit j\u00eddlo na 5-7 porc\u00ed denn\u011b.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 80 % j\u00eddla zkonzumujte do 14. hodiny, zbytek dojezte b\u011bhem dne. Zn\u00e1m\u00e9 doporu\u010den\u00ed nej\u00edst po 17. hodin\u011b vede ke zpomalen\u00ed metabolismu. Z\u00e1le\u017e\u00ed na tom, v kolik hodin chod\u00edte sp\u00e1t. Leh\u010d\u00ed j\u00eddlo, t\u0159eba s\u00fdr se zeleninou, si m\u016f\u017eete d\u00e1t klidn\u011b i p\u0159ed p\u016flnoc\u00ed.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 D\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e mno\u017estv\u00ed j\u00eddla je jeho spr\u00e1vn\u00e1 skladba. Vynechte sladkosti, kol\u00e1\u010de, z\u00e1kusky, koblihy, \u010dokol\u00e1du. Jezte dostatek b\u00edlkovin (vejce, \u0161unku, dr\u016fbe\u017e\u00ed maso, ryby), v p\u0159im\u011b\u0159en\u00e9m mno\u017estv\u00ed zdrav\u00e9 tuky. Omezte sacharidy, resp. cukry, zvl\u00e1\u0161t\u011b odpoledne a ve\u010der.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0P\u0159i n\u00e1kupu potravin kontrolujte jejich slo\u017een\u00ed. Nenakupujte impulzivn\u011b a bezmy\u0161lenkovit\u011b.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vy\u0159a\u010fte z j\u00eddeln\u00ed\u010dku t\u0159i b\u00edl\u00e9 jedy – cukr, mouku, s\u016fl. Sla\u010fte medem nebo javorov\u00fdm sirupem. M\u00edsto soli zkuste r\u016fzn\u00e1 ko\u0159en\u00ed. P\u0161eni\u010dn\u00fd a b\u00edl\u00fd chl\u00e9b nahra\u010fte \u017eitn\u00fdm chlebem nebo celozrnn\u00fdm pe\u010divem.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Konzumujte v\u00edce zeleniny. Zeleninu m\u016f\u017eete p\u0159ij\u00edmat neomezen\u011b. Obsahuje vl\u00e1kninu, d\u00edky kter\u00e9 se budete c\u00edtit zasyceni, a sn\u00edte toho m\u00e9n\u011b.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ovoce obsahuje vitam\u00edny a miner\u00e1ly, ale tak\u00e9 mnoho cukru. Jezte ho v omezen\u00e9 m\u00ed\u0159e, nejl\u00e9pe dopoledne.\u00a0 Pokud pot\u0159ebujete extr\u00e9mn\u011b zhubnout, vy\u0159a\u010fte ho v prvn\u00ed f\u00e1zi hubnut\u00ed \u00fapln\u011b a u\u017e\u00edvejte multivitaminov\u00e9 a multiminer\u00e1ln\u00ed p\u0159\u00edpravky.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Dbejte na pitn\u00fd re\u017eim. Pokud budete p\u0159ij\u00edmat m\u00e9n\u011b tekutin, organismus si podobn\u011b jako p\u0159i nedostatku j\u00eddla bude d\u011blat z\u00e1soby. To povede k zadr\u017eov\u00e1n\u00ed vody v t\u011ble. Pijte neslazen\u00e9 nebo jen m\u00edrn\u011b slazen\u00e9 miner\u00e1lky, zelen\u00fd nebo bylinkov\u00fd \u010daj, vodu s citr\u00f3novou \u0161\u0165\u00e1vou. Vyh\u00fdbejte se sladk\u00fdm a barevn\u00fdm limon\u00e1d\u00e1m, nebo je aspo\u0148 \u0159e\u010fte vodou. Pozor na ovocn\u00e9 d\u017eusy, obsahuj\u00ed vysok\u00e9 mno\u017estv\u00ed cukru.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ob\u010das si m\u016f\u017eete d\u00e1t n\u011bco dobr\u00e9ho, p\u0159\u00edpadn\u011b i nezdrav\u00e9ho, ale jen v mal\u00e9m mno\u017estv\u00ed. Budete se c\u00edtit l\u00e9pe a organismus se nebude programovat na nedostatek.\u00a0\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pokud dostanete na n\u011bco neodolatelnou chu\u0165, vezm\u011bte si to. M\u016f\u017ee to b\u00fdt sign\u00e1lem, \u017ee organismu chyb\u00ed n\u011bjak\u00e1 slo\u017eka. Ale ned\u011blejte to \u010dasto, abyste se nevr\u00e1tili k nezdrav\u00e9mu zp\u016fsobu stravov\u00e1n\u00ed.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vracejte se k norm\u00e1ln\u00edmu stravov\u00e1n\u00ed postupn\u011b.N\u00e1vrat k norm\u00e1ln\u00edmu stravov\u00e1n\u00ed ov\u0161em neznamen\u00e1, \u017ee se za\u010dnete p\u0159ej\u00eddat, cp\u00e1t dort\u00edky a st\u011b\u017eovat si na jojo efekt. Pokud si chcete z\u00edskanou v\u00e1hu uchovat, budete muset ur\u010dit\u00e9 z\u00e1sady spr\u00e1vn\u00e9ho stravov\u00e1n\u00ed dodr\u017eovat cel\u00fd \u017eivot. Ale zvyknete si a stane se to sou\u010d\u00e1st\u00ed va\u0161eho \u017eivota. Nav\u00edc se budete c\u00edtit mnohem l\u00e9pe.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ud\u011blejte si jednou za t\u00fdden nebo za deset dn\u00ed odpo\u010dinek od zdrav\u00e9ho stravov\u00e1n\u00ed. Toho dne jezte, co hrdlo r\u00e1\u010d\u00ed, a na co m\u00e1te chu\u0165 – t\u0159eba dorty, p\u00e1rky, hranolky, zmrzlinu. Nebudete \u017e\u00edt s pocitem, \u017ee si mus\u00edte cel\u00fd \u017eivot od\u0159\u00edkat dobr\u00e1 j\u00eddla. V\u00a0z\u00e1v\u011bru tohoto dne mo\u017en\u00e1 zjist\u00edte, \u017ee se po tomto zp\u016fsobu stravov\u00e1n\u00ed nec\u00edt\u00edte \u00fapln\u011b dob\u0159e. A budete se t\u011b\u0161it na za\u010d\u00e1tek t\u00fddne, a\u017e se vr\u00e1t\u00edte ke zdrav\u00e9mu stravov\u00e1n\u00ed.                                                                                                                                                                                                                                                                                                                                                                                                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