[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.phgia.cz\/zasady-zdraveho-zivotniho-stylu\/#Article","mainEntityOfPage":"https:\/\/www.phgia.cz\/zasady-zdraveho-zivotniho-stylu\/","headline":"Z\u00e1sady zdrav\u00e9ho \u017eivotn\u00edho stylu","name":"Z\u00e1sady zdrav\u00e9ho \u017eivotn\u00edho stylu","description":"\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pestr\u00e1 strava\u2013 d\u016fle\u017eit\u00e1 je rovnov\u00e1ha z\u00e1kladn\u00edch \u017eivin, kter\u00fdmi jsou TUKY, SACHARIDY A B\u00cdLKOVINY, d\u016fle\u017eitou slo\u017ekou jsou tak\u00e9 VITAM\u00cdNY A MINER\u00c1LN\u00cdCH L\u00c1TEK. \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Zelenina a ovoce \u2013krom\u011b vitam\u00edn\u016f a miner\u00e1l\u016f obsahuje tak\u00e9 d\u016fle\u017eit\u00e9 ANTIOXIDANTY \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ryby a zdrav\u00e9 tuky \u2013 ryby by m\u011bly b\u00fdt zastoupeny v\u00a0j\u00eddeln\u00ed\u010dku alespo\u0148 2x do t\u00fddne. Obsahuji NENASYCEN\u00c9 MASTN\u00c9 KYSELINY stejn\u011b … ","datePublished":"2020-10-23","dateModified":"2023-05-26","author":{"@type":"Person","@id":"https:\/\/www.phgia.cz\/author\/#Person","name":"","url":"https:\/\/www.phgia.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4860d213c5bedfa07ff2b166ff7b069759f9dbf79eae813578c75f9f8cb939b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4860d213c5bedfa07ff2b166ff7b069759f9dbf79eae813578c75f9f8cb939b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"phgia.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.phgia.cz\/wp-content\/uploads\/img_a278966_w1720_t1602649606.jpg","url":"https:\/\/www.phgia.cz\/wp-content\/uploads\/img_a278966_w1720_t1602649606.jpg","height":0,"width":0},"url":"https:\/\/www.phgia.cz\/zasady-zdraveho-zivotniho-stylu\/","wordCount":640,"articleBody":"\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pestr\u00e1 strava\u2013 d\u016fle\u017eit\u00e1 je rovnov\u00e1ha z\u00e1kladn\u00edch \u017eivin, kter\u00fdmi jsou TUKY, SACHARIDY A B\u00cdLKOVINY, d\u016fle\u017eitou slo\u017ekou jsou tak\u00e9 VITAM\u00cdNY A MINER\u00c1LN\u00cdCH L\u00c1TEK. \u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Zelenina a ovoce \u2013krom\u011b vitam\u00edn\u016f a miner\u00e1l\u016f obsahuje tak\u00e9 d\u016fle\u017eit\u00e9 ANTIOXIDANTY\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Ryby a zdrav\u00e9 tuky \u2013 ryby by m\u011bly b\u00fdt zastoupeny v\u00a0j\u00eddeln\u00ed\u010dku alespo\u0148 2x do t\u00fddne. Obsahuji NENASYCEN\u00c9 MASTN\u00c9 KYSELINY stejn\u011b tak jako o\u0159echy, semena a s\u00f3jov\u00e9 boby atp.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Maso jen ob\u010das \u2013 vyzkou\u0161ejte to. Budete se c\u00edtit mnohem l\u00e9pe.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 NE sma\u017een\u00fdm j\u00eddl\u016fm \u2013 \u0161kod\u00ed va\u0161emu zdrav\u00ed sv\u00fdm vysok\u00fdm obsahem energie z\u00a0tuk\u016f, mnohdy p\u0159ep\u00e1len\u00fdch.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 P\u0159im\u011b\u0159en\u00e1 hmotnost\u2013 ani nadv\u00e1ha, ani podv\u00e1ha. Ide\u00e1ln\u00ed BMI (Body Mass Index)je mezi 18,5-25 body. (v\u00fdpo\u010det 2x v\u00fd\u0161ka v\u00a0metrech d\u011bleno v\u00e1hou v\u00a0kg nap\u0159. 1,69 x 1,69 = 2,8561. 58 kg:2,8561=20,30)\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Kontrolujeme, co j\u00edme \u2013 DOCHUCOVADLA A KONZERVANTY\u00a0 BARVIVA ned\u011blaj\u00ed na\u0161emu t\u011blu dob\u0159e, proto sledujte, co se p\u00ed\u0161e na obalech potravin.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 P\u0159\u00edjem tekutin \u2013 alespo\u0148 2 litry tekutin denn\u011b, nejl\u00e9pe voda a v\u00a0l\u00e9t\u011b p\u0159\u00edjem zv\u00fd\u0161it dle pot\u0159eby\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Alkohol jen ob\u010das \u2013 Pivo \u010di skleni\u010dka v\u00edna v\u00e1m neu\u0161kod\u00ed, ale nadm\u011brn\u00e1 konzumace je velice \u0161kodliv\u00e1\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nekou\u0159it\u2013 neku\u0159te a vyh\u00fdbejte se pobytu v\u00a0zakou\u0159en\u00e9m prost\u0159ed\u00ed. Stejn\u011b tak se vyh\u00fdbejte ostatn\u00edm z\u00e1vislostem (alkohol, drogy, automaty atp.)\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Odpo\u010dinek \u2013 Relaxujte aktivn\u011b i pasivn\u011b. Nemus\u00edte jen sp\u00e1t, \u010dt\u011bte, poslouchejte hudbu, bavte se s\u00a0p\u0159\u00e1teli, projd\u011bte se v\u00a0p\u0159\u00edrod\u011b. To v\u0161e pro v\u00e1s m\u016f\u017ee b\u00fdt odpo\u010dinkem.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 No stress \u2013 vyh\u00fdbejte se stresu a stresov\u00fdm situac\u00edm. Maj\u00ed negativn\u00ed vliv na zdrav\u00ed \u010dlov\u011bka a jeho vitalitu. \u017dijte s\u00a0nadhledem a probl\u00e9my \u0159e\u0161te v\u017edy s\u00a0chladnou hlavou. Stres jde odbourat nap\u0159\u00edklad relaxac\u00ed \u010di sportem.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Optimismus a sm\u00edch \u2013 sm\u00edch a optimismus v\u00e1m prodlou\u017e\u00ed \u017eivot. Na v\u011bci nahl\u00ed\u017eejte v\u017edy v\u00a0lep\u0161\u00edm sv\u011btle, \u017eivot bude snadn\u011bj\u0161\u00edm a vy se budete c\u00edtit l\u00e9pe. P\u0159istupujte k\u00a0\u017eit\u00ed s\u00a0humorem a st\u00fdkejte se s\u00a0vesel\u00fdmi lidmi. Nabru\u010den\u00e9 energetick\u00e9 up\u00edry nechte stranou.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pohyb a cvi\u010den\u00ed \u2013 d\u016fle\u017eit\u00e1 str\u00e1nka zdrav\u00e9ho \u017eivotn\u00edho stylu je pohyb. Bez n\u011bj to nejde. Nejde jen o cvi\u010den\u00ed, ale i o p\u0159irozen\u00fd pohyb, jako je ch\u016fze. Zkuste n\u011bkdy nechat doma auto a jd\u011bte p\u011b\u0161ky \u010di je\u010fte na kole. Pozn\u00e1te p\u0159\u00edjemnou zm\u011bnu. Samotn\u00e9 cvi\u010den\u00ed je velk\u00fdm p\u0159\u00ednosem, spaluje tuky, odbour\u00e1v\u00e1 stres, posiluje t\u011blo. Zp\u016fsob\u016f a druh\u016f sportu je spousta, sta\u010d\u00ed si jen vybrat.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sp\u00e1nek\u2013 dostate\u010dn\u00fd sp\u00e1nek je k\u00a0nezaplacen\u00ed. Dod\u00e1 v\u00e1m energii. Pr\u016fm\u011brn\u00e1 d\u00e9lka sp\u00e1nku se uv\u00e1d\u00ed mezi 6-8 hodinami, ale je to \u010dist\u011b individu\u00e1ln\u00ed. Dodr\u017eujte pravidelnou hodinu, kdy se ukl\u00e1d\u00e1te ke sp\u00e1nku. Sami v\u00edte, jak jste na tom, kdy\u017e v\u00e1m sp\u00e1nek chyb\u00ed. Nepodce\u0148ujte tento bod, vydatn\u00fd sp\u00e1nek je d\u016fle\u017eit\u011bj\u0161\u00ed, ne\u017e si mysl\u00edte.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Chvilka pro sebe \u2013 ka\u017ed\u00fd by m\u011bl naj\u00edt denn\u011b chvilku pro sebe, kdy zahod\u00edte za hlavu okol\u00ed a v\u011bnujete se jen sami sob\u011b. Jde to. Sta\u010d\u00ed p\u00e1r minut.\u00a0V\u0160EHO MOC \u0160KOD\u00cd. PROTO DODR\u017dUJTE TYTO Z\u00c1SADY, ALE POKUD SE V\u00c1M TO NA STO PROCENT NEPOVEDE, NEVAD\u00cd. NETRAPTE SE T\u00cdM, CO NEM\u016e\u017dETE ZM\u011aNIT. SNA\u017dTE SE, ABYSTE BYLI CO NEJV\u00cdCE SPOKOJEN\u00cd SAMI SE SEBOU. I P\u0158EHNAN\u00c1 POSEDLOST ZDRAV\u00ddM \u017dIVOTN\u00cdM STYLEM JE NEZDRAV\u00c1. J                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Z\u00e1sady zdrav\u00e9ho \u017eivotn\u00edho stylu","item":"https:\/\/www.phgia.cz\/zasady-zdraveho-zivotniho-stylu\/#breadcrumbitem"}]}]