{"id":88594,"date":"2026-01-19T11:32:26","date_gmt":"2026-01-19T11:32:26","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=88594"},"modified":"2026-02-18T14:14:48","modified_gmt":"2026-02-18T14:14:48","slug":"prehled-hlavnich-doporuceni-2019-spolu-s-radami-a-podrobnostmi-ktere-pomohou-je-lepe-dodrzovat","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=88594&lang=cs","title":{"rendered":"P\u0159ehled hlavn\u00edch doporu\u010den\u00ed (2019) spolu s radami a podrobnostmi, kter\u00e9 pomohou je l\u00e9pe dodr\u017eovat:"},"content":{"rendered":"\n<p><\/p>\n\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>P\u0159ehled hlavn\u00edch doporu\u010den\u00ed (2019) spolu s radami a podrobnostmi, kter\u00e9 pomohou je l\u00e9pe dodr\u017eovat:<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Hlavn\u00ed sm\u011brnice<mark class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Dal\u0161\u00ed informace<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>Ovoce a zelenina<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Minim\u00e1ln\u011b <strong>5 porc\u00ed denn\u011b<\/strong> (ka\u017ed\u00e1 <strong>80\u2013100 g<\/strong>).<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ve v\u0161ech form\u00e1ch: <strong>\u010derstv\u00e9, mra\u017een\u00e9 nebo konzervovan\u00e9<\/strong> \u2013 sna\u017ete se zv\u00fd\u0161it jejich konzumaci.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Ne v\u00edce ne\u017e jedna sklenice ovocn\u00e9ho d\u017eusu denn\u011b<\/strong> (nejl\u00e9pe z cel\u00fdch plod\u016f).<br><strong>Su\u0161en\u00e9 ovoce<\/strong> by se m\u011blo konzumovat <strong>jen p\u0159\u00edle\u017eitostn\u011b<\/strong>, proto\u017ee m\u00e1 vysok\u00fd obsah cukru.<br><br>Pokud je to mo\u017en\u00e9, <strong>vyb\u00edrejte bio ovoce a zeleninu<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">2<\/a><\/sup><strong>\u0159echy2 (nesolen\u00e9)<\/strong> (mandle, l\u00edskov\u00e9 o\u0159echy, vla\u0161sk\u00e9 o\u0159echy, pist\u00e1cie&#8230; atd.): \u2192 <strong>1 mal\u00e1 hrst denn\u011b<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>CHL\u00c9B, T\u011aSTOVINY, R\u00dd\u017dE, KUKU\u0158I\u010cN\u00c1 KROUPY, BRAMBORY<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 porce p\u0159i ka\u017ed\u00e9m j\u00eddle<\/strong><\/strong><br><strong>Alespo\u0148 <strong>jeden celozrnn\u00fd nebo polozrnn\u00fd v\u00fdrobek denn\u011b<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Pokud je to mo\u017en\u00e9, <strong>vyb\u00edrejte cere\u00e1ln\u00ed v\u00fdrobky z ekologick\u00e9ho zem\u011bd\u011blstv\u00ed<\/strong>.<br>Mezi sn\u00edda\u0148ov\u00fdmi cere\u00e1liemi pat\u0159\u00ed do t\u00e9to skupiny <strong>pouze neslazen\u00e9 celozrnn\u00e9 cere\u00e1lie<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong><strong>ML\u00c9KO, JOGURT, S\u00ddR<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">2 porce denn\u011b<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 porce = <strong>150 ml ml\u00e9ka<\/strong> = 125 g jogurtu = 30 g s\u00fdra<\/em><br><br>Nezapome\u0148te vz\u00edt v \u00favahu ml\u00e9ko a s\u00fdr, kter\u00e9 jsou ji\u017e obsa\u017eeny v j\u00eddlech, kter\u00e1 p\u0159ipravujete.<br><br>Vzhledem k <strong>rizik\u016fm spojen\u00fdm s kontaminuj\u00edc\u00edmi l\u00e1tkami (nebo zne\u010di\u0161\u0165uj\u00edc\u00edmi l\u00e1tkami)<\/strong> dbejte na to, abyste <strong>konzumovali r\u016fzn\u00e9 druhy ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>MASO A DR\u016eBE\u017d, RYBY, VEJCE, LU\u0160T\u011aNINY<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>St\u0159\u00eddejte <strong>maso a dr\u016fbe\u017e<\/strong>: Up\u0159ednost\u0148ujte dr\u016fbe\u017e a <strong>nep\u0159ekra\u010dujte (pokud mo\u017eno) 500 g masa t\u00fddn\u011b<\/strong>.<br><\/strong><br><strong><strong><strong>Lu\u0161t\u011bniny<\/strong> (\u010do\u010dka, fazole, cizrna, quinoa atd.): Nejm\u00e9n\u011b <strong>dvakr\u00e1t t\u00fddn\u011b<\/strong>; mohou nahradit maso a dr\u016fbe\u017e.<\/strong><br><\/strong><br><strong><strong><strong>Ryby a mo\u0159sk\u00e9 plody<\/strong>: <strong>dvakr\u00e1t t\u00fddn\u011b <\/strong>(v\u010detn\u011b <strong>jedn\u00e9 tu\u010dn\u00e9 ryby<\/strong><\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Maso<\/strong> zahrnuje: hov\u011bz\u00ed, vep\u0159ov\u00e9, telec\u00ed, jehn\u011b\u010d\u00ed, koz\u00ed, ko\u0148sk\u00e9, divok\u00e9 prase, zv\u011b\u0159inu.<br><br>Pokud je to mo\u017en\u00e9, <strong>vyb\u00edrejte bio su\u0161en\u00e9 lu\u0161t\u011bniny<\/strong>.<br><br>Ryby a mo\u0159sk\u00e9 plody lze konzumovat <strong>\u010derstv\u00e9, mra\u017een\u00e9 nebo konzervovan\u00e9<\/strong>; m\u011b\u0148te druhy a zdroje (zejm\u00e9na pokud je konzumujete \u010dasto), abyste <strong>omezili vystaven\u00ed kontaminant\u016fm (nebo zne\u010di\u0161\u0165uj\u00edc\u00edm l\u00e1tk\u00e1m)<\/strong>.<br><br><strong>Tu\u010dn\u00e9 ryby<\/strong>: sle\u010f, makrela, sardinky, losos&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>TUKOV\u00c9, SLADK\u00c9, SLAN\u00c9 POTRAVINY<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Sladk\u00e9 potraviny a n\u00e1poje, slan\u00e9 potraviny a komer\u010dn\u011b p\u0159ipravovan\u00e1 j\u00eddla s <strong>Nutri-Score D nebo E<\/strong>: <strong>Omezte jejich konzumaci<\/strong>.<\/strong><\/strong><br><strong><br><strong><strong>Zpracovan\u00e9 maso (v\u010detn\u011b va\u0159en\u00e9 \u0161unky)<\/strong>:<br>omezte konzumaci; <strong>nep\u0159ekra\u010dujte 150 g t\u00fddn\u011b <\/strong>a up\u0159ednost\u0148ujte va\u0159enou \u0161unku.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Do t\u00e9to skupiny pat\u0159\u00ed sn\u00edda\u0148ov\u00e9 cere\u00e1lie (krom\u011b neslazen\u00fdch celozrnn\u00fdch cere\u00e1li\u00ed), pe\u010divo, \u010dokol\u00e1da, ml\u00e9\u010dn\u00e9 dezerty, zmrzlina, sladkosti, sycen\u00e9 n\u00e1poje, ovocn\u00e9 \u0161\u0165\u00e1vy, slan\u00e9 snacky atd. Mezi zpracovan\u00e9<strong><br><\/strong><br>masn\u00e9 v\u00fdrobky pat\u0159\u00ed tak\u00e9: klob\u00e1sy, slanina, lardons, masov\u00e9 konzervy, su\u0161en\u00e9 nebo syrov\u00e9 \u0161unky.<\/mark><\/td><\/tr><tr><td><em><strong>OLEJE, M\u00c1SLO, MARGAR\u00cdN<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Denn\u011b<\/strong>, v mal\u00e9m mno\u017estv\u00ed<br>nebo <strong>se vyhn\u011bte nadm\u011brn\u00e9mu mno\u017estv\u00ed<\/strong>.<\/strong><\/strong><br>Up\u0159ednost\u0148ujte <strong>\u0159epkov\u00fd (kanolov\u00fd) a o\u0159echov\u00fd olej<\/strong> kv\u016fli obsahu omega-3 mastn\u00fdch kyselin.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>M\u00e1slo by m\u011blo b\u00fdt omezeno<\/strong> a vyhrazeno pro <strong>syrov\u00e9 pou\u017eit\u00ed nebo na chl\u00e9b<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>(Francouzsk\u00e1 p\u016fvodn\u00ed verze):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancer Research UK (Zdrav\u00e9 vyv\u00e1\u017een\u00e9 stravov\u00e1n\u00ed): <\/strong><\/h2>\n\n\n\n<p>V tomto sch\u00e9matu najdete doporu\u010den\u00ed, co j\u00edst p\u0159i ka\u017ed\u00e9m j\u00eddle, abyste si udr\u017eeli zdravou a vyv\u00e1\u017eenou stravu:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>P\u0159\u00edprava 3 kategori\u00ed potravinov\u00fdch produkt\u016f pro ka\u017ed\u00e9 j\u00eddlo:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 % zeleniny (dobr\u00e9 je m\u00edchat r\u016fzn\u00e9 druhy zeleniny a pou\u017e\u00edvat tak\u00e9 dostate\u010dn\u00e9 mno\u017estv\u00ed zelen\u00e9 zeleniny: \u0161pen\u00e1t, brokolice, fazole atd.)<\/li>\n\n\n\n<li>25 % b\u00edlkovin (upozorn\u011bn\u00ed: vegetari\u00e1nsk\u00e9 b\u00edlkoviny se vst\u0159eb\u00e1vaj\u00ed h\u016f\u0159e ne\u017e \u017eivo\u010di\u0161n\u00e9 b\u00edlkoviny, co\u017e je dobr\u00e9 m\u00edt na pam\u011bti, pokud zvy\u0161ujete svou fyzickou aktivitu)<\/li>\n\n\n\n<li>25 % obilovin a sacharid\u016f lze nahradit v ka\u017ed\u00e9m j\u00eddle (p\u0161enice, r\u00fd\u017ee, brambory, lu\u0161t\u011bniny, quinoa, pohanka\u2026). V\u00edce informac\u00ed o tomto t\u00e9matu (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>odkaz<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n\n<p>Nezapome\u0148te na <strong>\u201eobiloviny<\/strong>\u201c ve sv\u00e9m tal\u00ed\u0159i. (Z kulturn\u00edho hlediska to m\u016f\u017ee zn\u00edt \u201ejinak\u201c nebo \u201eneobvykle\u201c), ale pokud to ud\u011bl\u00e1te, budete se celkov\u011b c\u00edtit l\u00e9pe. Obiloviny poskytuj\u00ed mnoho r\u016fzn\u00fdch \u201evitam\u00edn\u016f\u201c, ale tak\u00e9 pom\u00e1haj\u00ed tr\u00e1ven\u00ed, \u201efunkci jater\u201c, vst\u0159eb\u00e1v\u00e1n\u00ed a hmotnosti.<\/p>\n\n\n\n<p>Nap\u0159\u00edklad \u201e<strong>lu\u0161t\u011bniny<\/strong>\u201c obsahuj\u00ed velk\u00e9 mno\u017estv\u00ed vitam\u00ednu B. Pokud se budete sna\u017eit j\u00edst lu\u0161t\u011bniny dvakr\u00e1t t\u00fddn\u011b, je velk\u00e1 \u0161ance, \u017ee brzy zaznamen\u00e1te pozitivn\u00ed \u00fa\u010dinky.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sna\u017ete se j\u00edst potraviny bohat\u00e9 na r\u016fzn\u00e9 vitam\u00edny:<\/strong><\/h2>\n\n\n\n<p>N\u00ed\u017ee uveden\u00fd graf je \u201ep\u0159\u00edkladem\u201c vitam\u00edn\u016f obsa\u017een\u00fdch v potravin\u00e1ch. Nezapome\u0148te, \u017ee je lep\u0161\u00ed j\u00edst pest\u0159e ne\u017e hodn\u011b. Uv\u011bdomte si tak\u00e9, \u017ee potraviny neobsahuj\u00ed v\u0161echny stejn\u00e9 druhy vitam\u00edn\u016f. V\u00edce informac\u00ed o v\u00fd\u017eiv\u011b najdete na (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\"><em>odkaz<\/em><\/a>) a tak\u00e9 v knih\u00e1ch Jeana-Marie Bourrea (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\"><em>odkaz<\/em><\/a>).<\/p>\n\n\n\n\n\n<p><em>V\u017edy m\u011bjte na pam\u011bti, \u017ee p\u0159\u00edrodn\u00ed potraviny jsou lep\u0161\u00ed ne\u017e vitam\u00ednov\u00e9 dopl\u0148ky. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Odkaz<\/a>) Nezapome\u0148te tak\u00e9, \u017ee \u010daj zvy\u0161uje riziko an\u00e9mie.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Ide\u00e1ln\u011b s v\u011bt\u0161\u00edm d\u016frazem na zeleninu ne\u017e na ovoce. (Nap\u0159\u00edklad se doporu\u010duj\u00ed t\u0159i porce zeleniny a dv\u011b porce ovoce denn\u011b atd., ale oboj\u00ed je d\u016fle\u017eit\u00e9&#8230;). <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">D\u00e1vejte pozor na o\u0159echy, kter\u00e9 mohou vyvolat alergii a ovlivnit n\u00e1ladu. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>P\u0159ehled hlavn\u00edch doporu\u010den\u00ed (2019) spolu s radami a podrobnostmi, kter\u00e9 pomohou je l\u00e9pe dodr\u017eovat: Hlavn\u00ed sm\u011brnice Dal\u0161\u00ed informace Ovoce a zelenina Minim\u00e1ln\u011b 5 porc\u00ed denn\u011b (ka\u017ed\u00e1 80\u2013100 g). Ve v\u0161ech form\u00e1ch: \u010derstv\u00e9, mra\u017een\u00e9 nebo konzervovan\u00e9 \u2013 sna\u017ete se zv\u00fd\u0161it jejich konzumaci.1 Ne v\u00edce ne\u017e jedna sklenice ovocn\u00e9ho d\u017eusu denn\u011b (nejl\u00e9pe z cel\u00fdch plod\u016f).Su\u0161en\u00e9 ovoce by [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":1079,"footnotes":"[{\"content\":\"Ide\\u00e1ln\\u011b s v\\u011bt\\u0161\\u00edm d\\u016frazem na zeleninu ne\\u017e na ovoce. (Nap\\u0159\\u00edklad se doporu\\u010duj\\u00ed t\\u0159i porce zeleniny a dv\\u011b porce ovoce denn\\u011b atd., ale oboj\\u00ed je d\\u016fle\\u017eit\\u00e9...).\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"D\\u00e1vejte pozor na o\\u0159echy, kter\\u00e9 mohou vyvolat alergii a ovlivnit n\\u00e1ladu.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1079,1082],"tags":[],"class_list":["post-88594","post","type-post","status-publish","format-standard","hentry","category-jidlo","category-zdravi"],"lang":"cs","translations":{"cs":88594,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/88594","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=88594"}],"version-history":[{"count":3,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/88594\/revisions"}],"predecessor-version":[{"id":93995,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/88594\/revisions\/93995"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=88594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=88594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=88594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}