{"id":91021,"date":"2026-01-20T13:16:11","date_gmt":"2026-01-20T13:16:11","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=91021"},"modified":"2026-01-20T13:16:12","modified_gmt":"2026-01-20T13:16:12","slug":"caj-nalev-voda-piti-behem-cesty","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=91021&lang=cs","title":{"rendered":"\u010caj, n\u00e1lev, voda, pit\u00ed b\u011bhem cesty"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-1024x574.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-91020 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-1024x574.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-300x168.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-768x430.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-1536x861.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570.jpeg?lossy=2&strip=1&webp=1 1888w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570.jpeg?size=512x287&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/574;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<h1 class=\"wp-block-heading\"><strong>\u010caj, n\u00e1lev, voda: \u010daj nebo k\u00e1va? Jak\u00fd je mezi nimi rozd\u00edl?<\/strong><\/h1>\n\n\n<p>Pit\u00ed \u010daje nebo k\u00e1vy pom\u00e1h\u00e1 hydratovat t\u011blo. Podle n\u011bkter\u00fdch studi\u00ed n\u00e1s v ur\u010dit\u00fdch situac\u00edch mohou hydratovat dokonce \u00fa\u010dinn\u011bji ne\u017e voda.<\/p>\n\n\n<p>\u010caj a k\u00e1va maj\u00ed r\u016fzn\u00e9 \u00fa\u010dinky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010caj n\u00e1m pom\u00e1h\u00e1 z\u016fstat bd\u011bl\u00ed a soust\u0159ed\u011bn\u00ed.<\/li>\n\n\n\n<li>K\u00e1va naopak m\u00e1 tendenci n\u00e1m dod\u00e1vat energii a povzbuzovat n\u00e1s.<\/li>\n<\/ul>\n\n\n<p>Rozd\u00edl spo\u010d\u00edv\u00e1 v obsahu t\u011bchto slou\u010denin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010caj obsahuje tein, kter\u00fd je v porovn\u00e1n\u00ed s kofeinem m\u00edrn\u011bj\u0161\u00ed.<\/li>\n\n\n\n<li>K\u00e1va obsahuje kofein, kter\u00fd je siln\u011bj\u0161\u00edm stimulantem.<\/li>\n<\/ul>\n\n\n<p>Z tohoto d\u016fvodu se lidem trp\u00edc\u00edm depres\u00ed nebo bipol\u00e1rn\u00ed poruchou \u010dasto doporu\u010duje, aby se vyh\u00fdbali k\u00e1v\u011b a omezili konzumaci \u010daje, p\u0159\u00edpadn\u011b pili pouze jednu malou \u0161\u00e1lek \u010daje brzy r\u00e1no.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Z Wikipedie o \u010daji<\/strong><br><br><strong>:<\/strong><em>\u201eKofein tvo\u0159\u00ed asi 3 % su\u0161iny \u010daje, co\u017e odpov\u00edd\u00e1 30 a\u017e 90 miligram\u016fm na 250 mililitr\u016f (8\u00bd americk\u00e9 unce) \u0161\u00e1lku v z\u00e1vislosti na druhu, zna\u010dce a zp\u016fsobu p\u0159\u00edpravy. Studie zjistila, \u017ee obsah kofeinu v jednom gramu \u010dern\u00e9ho \u010daje se pohybuje od 22 do 28 mg, zat\u00edmco obsah kofeinu v jednom gramu zelen\u00e9ho \u010daje se pohybuje od 11 do 20 mg, co\u017e odr\u00e1\u017e\u00ed v\u00fdznamn\u00fd rozd\u00edl. \u010caj tak\u00e9 obsahuje mal\u00e9 mno\u017estv\u00ed theobrominu a teofylinu, kter\u00e9 jsou xanthiny a stimulanty podobn\u00e9 kofeinu.<\/em>\u201c<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Individu\u00e1ln\u00ed reakce se li\u0161\u00ed:<\/strong><\/h2>\n\n\n<p>Ka\u017ed\u00fd reaguje na \u010daj a k\u00e1vu jinak. N\u011bkte\u0159\u00ed lid\u00e9 mohou p\u00edt oboj\u00ed bez probl\u00e9m\u016f, zat\u00edmco jin\u00ed jsou citliv\u011bj\u0161\u00ed a mohou poci\u0165ovat vedlej\u0161\u00ed \u00fa\u010dinky.<\/p>\n\n\n<p>Zaj\u00edmav\u00e9 je, \u017ee spot\u0159ebu \u010daje lze \u010dasto postupn\u011b zvy\u0161ovat. S \u010dasem a p\u0159izp\u016fsoben\u00edm se mohou i citliv\u00e9 osoby zjistit, \u017ee \u010daj sn\u00e1\u0161ej\u00ed l\u00e9pe.<\/p>\n\n\n<p>Na t\u00e9to str\u00e1nce najdete tipy, jak zlep\u0161it soust\u0159ed\u011bn\u00ed a pozornost, v\u010detn\u011b toho, jak pomalu a bezpe\u010dn\u011b zv\u00fd\u0161it konzumaci \u010daje.<\/p>\n\n\n<p>\u010caj je zn\u00e1m\u00fd sv\u00fdmi zdravotn\u00edmi p\u0159\u00ednosy, obsahuje r\u016fzn\u00e9 prosp\u011b\u0161n\u00e9 molekuly, kter\u00e9 mohou pomoci s detoxikac\u00ed, hydratac\u00ed a celkov\u00fdm zdrav\u00edm. Je to prosp\u011b\u0161n\u00fd zvyk, pokud se k n\u011bmu p\u0159istupuje s rozvahou.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"409\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-1024x409.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-91019 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-1024x409.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-300x120.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-768x307.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421.jpeg?lossy=2&strip=1&webp=1 1233w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421.jpeg?size=512x205&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/409;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n<h1 class=\"wp-block-heading\"><strong>Vedlej\u0161\u00ed \u00fa\u010dinky konzumace \u010daje<\/strong><\/h1>\n\n\n<p>Pit\u00ed \u010daje m\u00e1 hlavn\u011b dva vedlej\u0161\u00ed \u00fa\u010dinky, kter\u00e9 lze uv\u00e9st v n\u00e1sleduj\u00edc\u00edm po\u0159ad\u00ed:<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Vliv na sp\u00e1nek a nervov\u00fd syst\u00e9m<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\"><strong>Schopnost spr\u00e1vn\u011b sp\u00e1t<\/strong><\/h3>\n\n\n<p>Jedn\u00edm z hlavn\u00edch vedlej\u0161\u00edch \u00fa\u010dink\u016f konzumace \u010daje je vliv teinu, stimuluj\u00edc\u00ed molekuly. P\u0159i konzumaci ve velk\u00e9m mno\u017estv\u00ed m\u016f\u017ee zp\u016fsobit nervozitu a stres. Z biologick\u00e9ho hlediska m\u016f\u017ee tein (n\u011bkdy spojovan\u00fd s kofeinem) sni\u017eovat hladinu ho\u0159\u010d\u00edku v t\u011ble. P\u0159edstavte si to jako vy\u010derp\u00e1n\u00ed va\u0161\u00ed vnit\u0159n\u00ed \u201ez\u00e1soby ho\u0159\u010d\u00edku\u201c.<\/p>\n\n\n<p>S rostouc\u00ed konzumac\u00ed \u010daje nebo k\u00e1vy kles\u00e1 hladina ho\u0159\u010d\u00edku, co\u017e m\u016f\u017ee v\u00e9st k vy\u0161\u0161\u00ed \u00farovni stresu a hor\u0161\u00ed kvalit\u011b sp\u00e1nku. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83552&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Odkaz<\/em><\/a>)<\/p>\n\n\n<p>Vysok\u00fd stres m\u016f\u017ee zp\u016fsobit, \u017ee se v noci probud\u00edme a t\u011b\u017eko se n\u00e1m pak znovu us\u00edn\u00e1. K \u0159e\u0161en\u00ed tohoto probl\u00e9mu pom\u00e1haj\u00ed cvi\u010den\u00ed v\u0161\u00edmavosti a d\u00fdchac\u00ed cvi\u010den\u00ed. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83597&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Odkaz<\/em><\/a>)<\/p>\n\n\n<p>Fyzick\u00e1 aktivita m\u016f\u017ee tak\u00e9 zlep\u0161it sp\u00e1nek. Cvi\u010den\u00ed nap\u0159\u00edklad zvy\u0161uje fyzickou \u00fanavu a sni\u017euje psychick\u00fd stres. Fyzick\u00e1 z\u00e1t\u011b\u017e (z pohybu) podporuje pocen\u00ed, kter\u00e9 pom\u00e1h\u00e1 eliminovat toxiny, podporuje funkci jater a napom\u00e1h\u00e1 tr\u00e1ven\u00ed.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>2. Nedostatek vitam\u00edn\u016f a \u017eivin<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\">An\u00e9mie<strong>, vst\u0159eb\u00e1v\u00e1n\u00ed \u017eeleza a nedostatek vitam\u00edn\u016f<\/strong><\/h3>\n\n\n<p>Zv\u00fd\u0161en\u00e1 konzumace \u010daje m\u016f\u017ee sn\u00ed\u017eit vst\u0159eb\u00e1v\u00e1n\u00ed \u017eeleza, co\u017e vede k vy\u0161\u0161\u00edmu riziku nedostatku vitam\u00edn\u016f, v\u010detn\u011b an\u00e9mie. \u010caj obsahuje slou\u010deniny, kter\u00e9 br\u00e1n\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed \u017eeleza.<\/p>\n\n\n<p>Aby se tomu zabr\u00e1nilo, doporu\u010duje se j\u00edst ovoce bohat\u00e9 na vitam\u00edn C, proto\u017ee vitam\u00edn C zlep\u0161uje vst\u0159eb\u00e1v\u00e1n\u00ed \u017eeleza. To pom\u00e1h\u00e1 p\u0159edch\u00e1zet \u00fanav\u011b zp\u016fsoben\u00e9 nedostatkem \u017eeleza. (<a href=\"https:\/\/healthinyourplanet.com\/?p=82182&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Odkaz<\/em><\/a>) (<a href=\"https:\/\/healthinyourplanet.com\/?p=83624&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Odkaz<\/em><\/a>)<\/p>\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>I p\u0159es vedlej\u0161\u00ed \u00fa\u010dinky, zde je n\u00e1vod, jak postupn\u011b zv\u00fd\u0161it konzumaci \u010daje.<\/strong><\/h1>\n\n\n<p>I p\u0159es tyto dva potenci\u00e1ln\u00ed vedlej\u0161\u00ed \u00fa\u010dinky je to mo\u017en\u00e9; pokud se o sebe budete starat a budete si v\u011bdomi sv\u00fdch n\u00e1vyk\u016f, m\u016f\u017eete bezpe\u010dn\u011b prozkoumat, jak \u010daj zapad\u00e1 do va\u0161eho denn\u00edho re\u017eimu, a potenci\u00e1ln\u011b tak zlep\u0161it svou koncentraci i pohodu.<\/p>\n\n\n<p>Va\u0161e schopnost konzumovat \u010daj z\u00e1vis\u00ed na schopnosti va\u0161eho t\u011bla absorbovat \u00fa\u010dinn\u00e9 l\u00e1tky, jako je kofein a tein. Z\u00e1vis\u00ed tak\u00e9 na va\u0161em \u017eivotn\u00edm stylu; va\u0161e strava, \u00farove\u0148 aktivity a celkov\u00fd zdravotn\u00ed stav mohou ovlivnit to, jak va\u0161e t\u011blo reaguje na \u010daj.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Uv\u011bdom\u011bn\u00ed a regulace n\u00e1lady<\/strong><\/h3>\n\n\n<p>Kdy\u017e za\u010dneme p\u00edt \u010daj nebo k\u00e1vu, je u\u017eite\u010dn\u00e9 rozv\u00edjet takzvan\u00e9 \u201euv\u011bdom\u011bn\u00ed\u201c.<\/p>\n\n\n<p>V\u011bdom\u00ed znamen\u00e1 b\u00fdt si v\u011bdom toho, co se d\u011bje uvnit\u0159 n\u00e1s a kolem n\u00e1s. Zlep\u0161uje na\u0161i schopnost soust\u0159edit se a vn\u00edmat emocion\u00e1ln\u00ed nebo fyzick\u00e9 zm\u011bny, jako je podr\u00e1\u017ed\u011bnost, v\u00fdkyvy n\u00e1lady nebo probl\u00e9my se sp\u00e1nkem.<\/p>\n\n\n<p>Uv\u011bdom\u011bn\u00ed n\u00e1m pom\u00e1h\u00e1 ustoupit a zamyslet se nad sv\u00fdm chov\u00e1n\u00edm. Neznamen\u00e1 to, \u017ee c\u00edt\u00edme m\u00e9n\u011b, naopak, je to opak emocion\u00e1ln\u00ed otup\u011blosti. Pom\u00e1h\u00e1 n\u00e1m to l\u00e9pe c\u00edtit a rozum\u011bt.<\/p>\n\n\n<p><em>V\u00fdraz:<\/em> \u201eM\u00edt ob\u011b nohy na zemi\u201c = B\u00fdt p\u0159\u00edtomn\u00fd a m\u00edt pevnou p\u016fdu pod nohama.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Co p\u0159esn\u011b je to pov\u011bdom\u00ed?<\/strong><\/h3>\n\n\n<p>Pamatujete si sc\u00e9nu z <em>filmu Mary Poppins,<\/em> kde postavy s \u00fasm\u011bvem stoupaj\u00ed ke stropu? A kdy\u017e jsou smutn\u00e9, pomalu se vrac\u00ed zp\u011bt dol\u016f.<\/p>\n\n\n<p>Ten pocit vzn\u00e1\u0161en\u00ed se p\u0159edstavuje vzru\u0161en\u00ed nebo energii. V okam\u017eiku, kdy si uv\u011bdom\u00ed, co se d\u011bje, nast\u00e1v\u00e1 v\u011bdom\u00ed. V\u011bdom\u00ed je rozpozn\u00e1n\u00ed, \u017ee se n\u011bco zm\u011bnilo v na\u0161em vnit\u0159n\u00edm nebo vn\u011bj\u0161\u00edm sv\u011bt\u011b.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sp\u00e1nek a \u017eivotn\u00ed styl<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sp\u00e1nek a soust\u0159ed\u011bn\u00ed<\/strong><\/h3>\n\n\n<p>Sp\u00e1nek je nezbytn\u00fd pro budov\u00e1n\u00ed v\u011bdom\u00ed a udr\u017een\u00ed schopnosti soust\u0159edit se. Kdy\u017e je sp\u00e1nek naru\u0161en, ovliv\u0148uje to na\u0161i koncentraci a emo\u010dn\u00ed stabilitu.<\/p>\n\n\n<p>Za\u010dn\u011bte t\u00edm, \u017ee jednodu\u0161e pozorujete kvalitu sv\u00e9ho sp\u00e1nku; zda je dobr\u00fd nebo \u0161patn\u00fd. Vzestupy a p\u00e1dy \u017eivota p\u0159irozen\u011b ovliv\u0148uj\u00ed n\u00e1\u0161 sp\u00e1nek.<\/p>\n\n\n<p>Faktory jako stres, \u00farove\u0148 aktivity a v\u00fd\u017eiva ovliv\u0148uj\u00ed kvalitu sp\u00e1nku. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83552&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Odkaz<\/em><\/a>)<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Technologie a monitorov\u00e1n\u00ed sp\u00e1nku<\/strong><\/h3>\n\n\n<p>Dnes je snaz\u0161\u00ed sledovat sp\u00e1nek pomoc\u00ed fitness tracker\u016f nebo chytr\u00fdch hodinek, kter\u00e9 poskytuj\u00ed \u00fadaje o:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lehk\u00fd sp\u00e1nek<\/li>\n\n\n\n<li>Hlubok\u00fd sp\u00e1nek<\/li>\n\n\n\n<li>REM sp\u00e1nek<\/li>\n<\/ul>\n\n\n<p>Tyto informace n\u00e1m pom\u00e1haj\u00ed l\u00e9pe porozum\u011bt na\u0161im sp\u00e1nkov\u00fdm vzorc\u016fm a v p\u0159\u00edpad\u011b pot\u0159eby prov\u00e9st zm\u011bny.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Hydratace a du\u0161evn\u00ed zdrav\u00ed<\/strong><\/h3>\n\n\n<p>Je zn\u00e1mo, \u017ee dehydratace zvy\u0161uje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podr\u00e1\u017ed\u011bnost<\/li>\n\n\n\n<li>Stres<\/li>\n\n\n\n<li>Poruchy n\u00e1lady<\/li>\n\n\n\n<li>I m\u00edrn\u00e9 halucinace<\/li>\n<\/ul>\n\n\n<p>Dobr\u00e1 hydratace m\u016f\u017ee pomoci mozku se zotavit, zlep\u0161it sp\u00e1nek a du\u0161evn\u00ed funkce. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83366&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Odkaz<\/em><\/a>)<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>O\u017eiven\u00ed a dlouhodob\u00fd dopad<\/strong><\/h3>\n\n\n<p>\u0160patn\u00fd \u017eivotn\u00ed styl m\u016f\u017ee m\u00edt dlouhodob\u00fd vliv na t\u011blo a \u00fapln\u00e9 uzdraven\u00ed m\u016f\u017ee trvat m\u011bs\u00edce nebo dokonce roky. \u010casto<br>se \u0159\u00edk\u00e1:<\/p>\n\n\n<p><em>Zotaven\u00ed z chronick\u00e9ho stresu, nedostatku vitam\u00edn\u016f, deprese nebo nemoci trv\u00e1 6 m\u011bs\u00edc\u016f (nebo d\u00e9le), zejm\u00e9na pokud je ovlivn\u011bna tak\u00e9 ka\u017edodenn\u00ed p\u00e9\u010de o sebe (sp\u00e1nek, v\u00fd\u017eiva).<\/em><\/p>\n\n\n<p>V n\u011bkter\u00fdch p\u0159\u00edpadech, nap\u0159\u00edklad p\u0159i poruch\u00e1ch funkce jater, mohou l\u00e9ka\u0159i doporu\u010dit dietn\u00ed omezen\u00ed po dobu a\u017e 18 m\u011bs\u00edc\u016f, aby podpo\u0159ili \u00fapln\u00e9 uzdraven\u00ed.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010caj a k\u00e1va: Energizuj\u00edc\u00ed vs. Relaxa\u010dn\u00ed<\/strong><\/h2>\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Molekuly v \u010daji:<\/strong><\/h3>\n\n\n<p>P\u0159i louhov\u00e1n\u00ed \u010daje se uvol\u0148uj\u00ed dv\u011b kl\u00ed\u010dov\u00e9 molekuly:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tein \u2013 stimulant (podporuje bd\u011blost)<\/li>\n\n\n\n<li>Taniny \u2013 uklid\u0148uj\u00edc\u00ed (mohou vyvolat ospalost)<\/li>\n<\/ul>\n\n\n<p>To znamen\u00e1, \u017ee doba louhov\u00e1n\u00ed ovliv\u0148uje \u00fa\u010dinek \u010daje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kr\u00e1tk\u00e1 infuze \u2192 v\u00edce teinu \u2192 v\u011bt\u0161\u00ed stimulace<\/li>\n\n\n\n<li>Del\u0161\u00ed louhov\u00e1n\u00ed \u2192 v\u00edce tanin\u016f \u2192 v\u011bt\u0161\u00ed relaxace<\/li>\n<\/ul>\n\n\n<p>Na obalech \u010daj\u016f je \u010dasto uvedena ide\u00e1ln\u00ed doba louhov\u00e1n\u00ed, kter\u00e1 ovliv\u0148uje rovnov\u00e1hu mezi stimulac\u00ed a relaxac\u00ed. N\u011bkter\u00e9 \u010daje maj\u00ed p\u0159irozen\u011b vy\u0161\u0161\u00ed obsah jedn\u00e9 molekuly ne\u017e druh\u00e9, co\u017e ovliv\u0148uje jejich \u00fa\u010dinek na detoxikaci a relaxaci.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Jak si p\u0159ipravit vlastn\u00ed bezkofeinov\u00fd \u010daj<\/strong><\/h3>\n\n\n<p>Chcete-li sn\u00ed\u017eit stimula\u010dn\u00ed \u00fa\u010dinek \u010daje (zejm\u00e9na zelen\u00e9ho \u010daje), vyzkou\u0161ejte tento t\u0159\u00edkrokov\u00fd postup p\u0159\u00edpravy:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u010caj kr\u00e1tce louhujte v hork\u00e9 vod\u011b (asi 30 sekund).<\/li>\n\n\n\n<li>Prvn\u00ed n\u00e1lev vylijte.<\/li>\n\n\n\n<li>Nalijte novou horkou vodu na stejn\u00e9 \u010dajov\u00e9 l\u00edstky a znovu zalijte.<\/li>\n<\/ol>\n\n\n<p>V\u011bt\u0161ina teinu (kofeinu) se uvol\u0148uje p\u0159i prvn\u00edm louhov\u00e1n\u00ed. Druh\u00e9 louhov\u00e1n\u00ed obsahuje m\u00e9n\u011b teinu a v\u00edce tanin\u016f, co\u017e vede k klidn\u011bj\u0161\u00edmu \u010daji.<\/p>\n\n\n<p>(Prvn\u00ed n\u00e1lev m\u016f\u017eete tak\u00e9 vyu\u017e\u00edt nap\u0159\u00edklad p\u0159i va\u0159en\u00ed nebo p\u00e9\u010di o ple\u0165.)<\/p>\n\n\n<p><em>Pozn\u00e1mka:<\/em> Zelen\u00fd \u010daj je jedn\u00edm z nejv\u00edce stimuluj\u00edc\u00edch \u010daj\u016f a m\u016f\u017ee naru\u0161ovat sp\u00e1nek v\u00edce ne\u017e jin\u00e9 druhy, jako je \u010dern\u00fd \u010daj.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u201eMo\u017enosti a \u00fa\u010dinky bezkofeinov\u00e9ho \u010daje\u201c<\/strong><\/h3>\n\n\n<p>N\u011bkter\u00e9 zna\u010dky \u010daje nab\u00edzej\u00ed vlastn\u00ed \u201ebez kofeinu\u201c \u010daj, kter\u00fd m\u00e1 standardn\u011b sn\u00ed\u017een\u00fd obsah teinu (kofeinu).<\/p>\n\n\n<p>Existuj\u00ed dv\u011b hlavn\u00ed metody odstra\u0148ov\u00e1n\u00ed kofeinu z \u010daje:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chemick\u00e9 zpracov\u00e1n\u00ed<\/li>\n\n\n\n<li>Expozice CO\u2082 (oxid uhli\u010dit\u00fd)<\/li>\n<\/ul>\n\n\n<p>Ob\u011b metody sni\u017euj\u00ed obsah kofeinu, co\u017e pom\u00e1h\u00e1 zabr\u00e1nit nadm\u011brn\u00e9 stimulaci a sni\u017euje hladinu stresu.<\/p>\n\n\n<p>Metoda CO\u2082 je v\u0161ak pova\u017eov\u00e1na za zdrav\u011bj\u0161\u00ed, proto\u017ee zachov\u00e1v\u00e1 v\u00edce prosp\u011b\u0161n\u00fdch molekul, jako jsou katechiny a detoxika\u010dn\u00ed slou\u010deniny. Naproti tomu chemick\u00e9 procesy mohou n\u011bkter\u00e9 z t\u011bchto prosp\u011b\u0161n\u00fdch vlastnost\u00ed sn\u00ed\u017eit.<\/p>\n\n\n<p><em>Pozn\u00e1mka:<\/em> V\u00fdrobci \u010daj\u016f jsou povinni na obalu produktu uv\u00e9st, jak\u00fd proces odstra\u0148ov\u00e1n\u00ed kofeinu byl pou\u017eit.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sm\u011bsi \u010daj\u016f<\/strong><\/h3>\n\n\n<p>N\u011bkter\u00e9 zna\u010dky \u010daj\u016f nab\u00edzej\u00ed sm\u011bsi \u010daj\u016f, kter\u00e9 kombinuj\u00ed r\u016fzn\u00e9 odr\u016fdy.<\/p>\n\n\n<p>Nap\u0159\u00edklad: Zna\u010dka Dragonfly nab\u00edz\u00ed sm\u011bsi jako \u201e\u010cern\u00fd \u010daj s rooibosem\u201c nebo \u201eMarock\u00e1 m\u00e1ta se zelen\u00fdm \u010dajem\u201c.<\/p>\n\n\n<p>Rooibos je zn\u00e1m\u00fd sv\u00fdmi relaxa\u010dn\u00edmi \u00fa\u010dinky a dok\u00e1\u017ee vyv\u00e1\u017eit stimula\u010dn\u00ed \u00fa\u010dinky \u010dern\u00e9ho \u010daje. Tyto sm\u011bsi jsou skv\u011blou volbou pro pokra\u010dov\u00e1n\u00ed v konzumaci \u010daje i b\u011bhem stresov\u00fdch obdob\u00ed.<\/p>\n\n\n<p>V n\u011bkter\u00fdch situac\u00edch v\u00e1m pit\u00ed \u010daje m\u016f\u017ee tak\u00e9 pomoci uvolnit se; ne v\u017edy m\u00e1 povzbuzuj\u00edc\u00ed \u00fa\u010dinek.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>N\u00e1levy a podpora detoxikace<\/strong><\/h3>\n\n\n<p>N\u011bkter\u00e9 bylinn\u00e9 \u010daje maj\u00ed tak\u00e9 blahod\u00e1rn\u00e9 \u00fa\u010dinky na zdrav\u00ed. M\u00e1tov\u00fd \u010daj je zn\u00e1m\u00fd t\u00edm, \u017ee podporuje funkci jater a napom\u00e1h\u00e1 tr\u00e1ven\u00ed. P\u0159id\u00e1n\u00ed citronu do hork\u00e9 vody nebo \u010dern\u00e9ho \u010daje m\u016f\u017ee podpo\u0159it detoxika\u010dn\u00ed proces, zejm\u00e9na po oslav\u00e1ch nebo t\u011b\u017ek\u00fdch j\u00eddlech.<\/p>\n\n\n<p>M\u011bjte na pam\u011bti, \u017ee pokud m\u00e1te obavy z an\u00e9mie nebo mo\u017en\u00fdch vedlej\u0161\u00edch \u00fa\u010dink\u016f bylinn\u00fdch \u010daj\u016f, v\u017edy se pora\u010fte se sv\u00fdm l\u00e9ka\u0159em, proto\u017ee<strong> <\/strong>n\u011bkter\u00e9 byliny mohou ve velk\u00e9m mno\u017estv\u00ed vyvolat ne\u017e\u00e1douc\u00ed reakce.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010caj, zdrav\u00ed st\u0159ev, stres a sp\u00e1nek<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\"><strong>Jak strava ovliv\u0148uje n\u00e1ladu a stres<\/strong>?<\/h3>\n\n\n<p>To, co j\u00edme nebo pijeme, m\u016f\u017ee v\u00fdrazn\u011b ovlivnit na\u0161i \u00farove\u0148 stresu a n\u00e1ladu.<\/p>\n\n\n<p>Kdy\u017e za\u010dnete v\u011bnovat pozornost sv\u00e9mu j\u00eddeln\u00ed\u010dku, mo\u017en\u00e1 si v\u0161imnete, \u017ee n\u011bkter\u00e9 potraviny dr\u00e1\u017ed\u00ed st\u0159eva v\u00edce ne\u017e jin\u00e9. Na obalech potravin hledejte alergeny uveden\u00e9 tu\u010dn\u00fdm p\u00edsmem (nap\u0159. lakt\u00f3za v ml\u00e9ce nebo jogurtu nebo lepek v potravin\u00e1ch na b\u00e1zi p\u0161enice). Tyto alergeny mohou zvy\u0161ovat podr\u00e1\u017ed\u011bn\u00ed st\u0159ev, urychlovat tr\u00e1ven\u00ed a sni\u017eovat vst\u0159eb\u00e1v\u00e1n\u00ed vitam\u00edn\u016f a hydrataci.<\/p>\n\n\n<p>Pokud v\u0161ak nem\u00e1te diagnostikovanou alergii nebo nesn\u00e1\u0161enlivost, je nejlep\u0161\u00ed nevylu\u010dovat cel\u00e9 skupiny potravin, proto\u017ee to m\u016f\u017ee v\u00e9st k nutri\u010dn\u00ed nerovnov\u00e1ze.<\/p>\n\n\n<p>Nap\u0159\u00edklad dodr\u017eov\u00e1n\u00ed p\u0159\u00edsn\u00e9 bezlepkov\u00e9 diety bez l\u00e9ka\u0159sk\u00e9 nutnosti m\u016f\u017ee zv\u00fd\u0161it riziko vzniku n\u011bkter\u00fdch dal\u0161\u00edch zdravotn\u00edch probl\u00e9m\u016f.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Lepek, sacharidy a cvi\u010den\u00ed<\/strong><\/h3>\n\n\n<p>P\u0159i zvy\u0161ov\u00e1n\u00ed fyzick\u00e9 aktivity se d\u016frazn\u011b doporu\u010duje zachovat ve strav\u011b vl\u00e1kninu a sacharidy, v\u010detn\u011b potravin obsahuj\u00edc\u00edch lepek.<\/p>\n\n\n<p>A\u010dkoli lepek m\u016f\u017ee u n\u011bkter\u00fdch lid\u00ed zp\u016fsobit dehydrataci, sacharidy jsou nezbytn\u00e9 pro regeneraci sval\u016f b\u011bhem cvi\u010den\u00ed. Profesion\u00e1ln\u00ed sportovci \u010dasto v\u011bnuj\u00ed velkou pozornost zdrav\u00ed sv\u00fdch st\u0159ev, proto\u017ee udr\u017een\u00ed rovnov\u00e1hy tr\u00e1vic\u00edho syst\u00e9mu je z\u00e1sadn\u00ed pro v\u00fdkon a regeneraci.<\/p>\n\n\n<p>Je to k\u0159ehk\u00e1 rovnov\u00e1ha, jako j\u00edzda na kole: v\u00edce prvk\u016f mus\u00ed harmonicky spolupracovat.<\/p>\n\n\n<p>D\u016fle\u017eit\u00e9 je, \u017ee rovnov\u00e1ha st\u0159ev tak\u00e9 ovliv\u0148uje \u00farove\u0148 stresu a kvalitu sp\u00e1nku.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Pom\u016fcky pro sp\u00e1nek a l\u00e9ka\u0159sk\u00e1 l\u00e9\u010dba<\/strong><\/h3>\n\n\n<p>L\u00e9ka\u0159i specializuj\u00edc\u00ed se na poruchy sp\u00e1nku n\u011bkdy p\u0159edepisuj\u00ed antidepresiva nebo pr\u00e1\u0161ky na span\u00ed, aby zlep\u0161ili kvalitu sp\u00e1nku. Nicm\u00e9n\u011b, a\u0165 u\u017e jsou l\u00e9ky pou\u017eity nebo ne, kvalita sp\u00e1nku m\u016f\u017ee b\u00fdt st\u00e1le ovlivn\u011bna. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=83552&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\">Odkaz<\/a><\/em>)<\/p>\n\n\n<p>Mnoho l\u00e9ka\u0159\u016f nyn\u00ed doporu\u010duje vyh\u00fdbat se sp\u00e1nkov\u00fdm l\u00e9k\u016fm, pokud je to mo\u017en\u00e9, a navrhuje \u0161etrn\u011bj\u0161\u00ed alternativy, jako je terapie, Thai\u202fShi\u202fSuan, j\u00f3ga nebo jin\u00e9 holistick\u00e9 metody.<\/p>\n\n\n<p>Probl\u00e9m s l\u00e9ky spo\u010d\u00edv\u00e1 v tom, \u017ee mohou zakr\u00fdt skute\u010dnou p\u0159\u00ed\u010dinu poruch sp\u00e1nku, co\u017e zt\u011b\u017euje \u0159e\u0161en\u00ed z\u00e1kladn\u00edho probl\u00e9mu.<\/p>\n\n\n<p>A\u010dkoli l\u00e9ky mohou b\u00fdt v n\u011bkter\u00fdch p\u0159\u00edpadech prosp\u011b\u0161n\u00e9, je d\u016fle\u017eit\u00e9 l\u00e9\u010dbu doplnit p\u0159\u00edrodn\u00edmi nebo terapeutick\u00fdmi metodami, kdykoli je to mo\u017en\u00e9. \u010casto z\u00e1le\u017e\u00ed na c\u00edlech, investici \u010dasu a osobn\u00edch zdravotn\u00edch pot\u0159eb\u00e1ch.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Rozmanitost potravin a st\u0159evn\u00ed bakterie<\/strong><\/h3>\n\n\n<p>Udr\u017eov\u00e1n\u00ed rozmanit\u00e9 stravy podporuje zdrav\u00e9 st\u0159evn\u00ed mikrobiom. I kdy\u017e n\u011bkter\u00e9 potraviny zp\u016fsobuj\u00ed m\u00edrn\u00e9 podr\u00e1\u017ed\u011bn\u00ed, kl\u00ed\u010dem je vyv\u00e1\u017eenost.<\/p>\n\n\n<p>Jak je uvedeno na jin\u00fdch str\u00e1nk\u00e1ch, p\u0159\u00edli\u0161 restriktivn\u00ed diety, jako je nap\u0159\u00edklad \u00fapln\u00e9 vylou\u010den\u00ed lepku, mohou zv\u00fd\u0161it riziko vzniku dal\u0161\u00edch onemocn\u011bn\u00ed. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=83378&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\">Odkaz<\/a><\/em>)<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0159irozen\u00e1 regulace p\u0159\u00edjmu lepku<\/strong><\/h3>\n\n\n<p>Jedn\u00edm ze zp\u016fsob\u016f, jak sn\u00ed\u017eit p\u0159\u00edjem lepku, je j\u00edst r\u00e1no ovesnou ka\u0161i. Oves obsahuje jinou formu lepku ne\u017e p\u0161enice, kter\u00e1 je l\u00e9pe sn\u00e1\u0161ena st\u0159evem a pat\u0159\u00ed do skupiny prebiotik.<\/p>\n\n\n<p>Bu\u010fte opatrn\u00ed s m\u00fcsli, proto\u017ee n\u011bkdy m\u016f\u017ee obsahovat lepek (nap\u0159. p\u0161eni\u010dn\u00e9 vlo\u010dky, je\u010dmen, \u017eito). Pokud si nam\u00edch\u00e1te vlastn\u00ed sm\u011bs z ovesn\u00fdch vlo\u010dek a sv\u00fdch obl\u00edben\u00fdch ingredienc\u00ed, budete m\u00edt v\u011bt\u0161\u00ed kontrolu nad denn\u00edm p\u0159\u00edjmem lepku.<\/p>\n\n\n<p>Kvasov\u00fd nebo levainov\u00fd chl\u00e9b je tak\u00e9 sn\u00e1ze straviteln\u00fd a l\u00e9pe sn\u00e1\u0161en\u00fd st\u0159evy. Je pova\u017eov\u00e1n za zdrav\u011bj\u0161\u00ed ne\u017e mnoho jin\u00fdch druh\u016f chleba.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>V\u00fd\u017eivov\u00e9 rady Davida Servan-Schreibera<\/strong><\/h2>\n\n\n<p>Ve sv\u00e9 knize David Servan-Schreiber doporu\u010duje zvolit:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Celozrnn\u00e1 mouka a celozrnn\u00e9 t\u011bstoviny<\/li>\n\n\n\n<li>Pokud mo\u017eno se vyh\u00fdbejte b\u00edl\u00e9 mouce<\/li>\n<\/ul>\n\n\n<p>To je zalo\u017eeno na glykemick\u00e9m indexu (GI), kter\u00fd m\u011b\u0159\u00ed, jak rychle se gluk\u00f3za dost\u00e1v\u00e1 do krve a bun\u011bk. Celozrnn\u00e9 mouky maj\u00ed ni\u017e\u0161\u00ed GI, co\u017e pom\u00e1h\u00e1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sni\u017ete stres<\/li>\n\n\n\n<li>Minimalizujte podr\u00e1\u017ed\u011bn\u00ed st\u0159ev<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>David tak\u00e9 vysv\u011btluje:<\/strong><\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em>\u201e\u0158\u00edkejte,<\/em> \u017ee<em> hn\u011bd\u00e1 je kr\u00e1sn\u00e1: Jezte celozrnn\u00e9 a sm\u00ed\u0161en\u00e9 obiloviny (p\u0161enici s ovsem, je\u010dmenem, \u0161paldou, lnem atd.) a pokud mo\u017eno up\u0159ednost\u0148ujte bio celozrnn\u00e9 obiloviny, proto\u017ee pesticidy maj\u00ed tendenci se na celozrnn\u00fdch obilovin\u00e1ch hromadit. Pokud mo\u017eno se vyh\u00fdbejte rafinovan\u00e9 b\u00edl\u00e9 mouce (pou\u017e\u00edvan\u00e9 v bagelech, muffinech, sendvi\u010dov\u00e9m chlebu, housk\u00e1ch atd.) a b\u00edl\u00e9 t\u011bstoviny jezte pouze al dente.<\/em>\u201c<\/p>\n<\/blockquote>\n\n\n","protected":false},"excerpt":{"rendered":"<p>\u010caj, n\u00e1lev, voda: \u010daj nebo k\u00e1va? Jak\u00fd je mezi nimi rozd\u00edl? Pit\u00ed \u010daje nebo k\u00e1vy pom\u00e1h\u00e1 hydratovat t\u011blo. Podle n\u011bkter\u00fdch studi\u00ed n\u00e1s v ur\u010dit\u00fdch situac\u00edch mohou hydratovat dokonce \u00fa\u010dinn\u011bji ne\u017e voda. \u010caj a k\u00e1va maj\u00ed r\u016fzn\u00e9 \u00fa\u010dinky: Rozd\u00edl spo\u010d\u00edv\u00e1 v obsahu t\u011bchto slou\u010denin: Z tohoto d\u016fvodu se lidem trp\u00edc\u00edm depres\u00ed nebo bipol\u00e1rn\u00ed poruchou \u010dasto doporu\u010duje, [&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":false,"wds_primary_category":1,"footnotes":""},"categories":[1172],"tags":[],"class_list":["post-91021","post","type-post","status-publish","format-standard","hentry","category-neni-zarazeno"],"lang":"cs","translations":{"cs":91021,"en":266,"fr":83635,"es":84465,"pt":84768,"it":85277,"de":85579,"ko":85871,"ro":86437,"pl":86627,"tr":86791,"zh":88355,"el":88362,"fi":88712,"sl":88983,"ja":89037,"pt-br":90491,"ar":90593,"et":90607,"bg":90709,"ru":90947,"uk":90953,"th":90982,"da":90991,"he":90997,"hu":91003,"id":91009,"sv":91015,"lt":91027,"lv":91033},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91021","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=91021"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91021\/revisions"}],"predecessor-version":[{"id":91023,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91021\/revisions\/91023"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=91021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=91021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=91021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}