{"id":257,"date":"2021-07-10T09:38:14","date_gmt":"2021-07-10T07:38:14","guid":{"rendered":"https:\/\/czstavba.cz\/?p=257"},"modified":"2021-07-10T09:38:14","modified_gmt":"2021-07-10T07:38:14","slug":"vite-ze-i-ze-salatu-muzete-pribrat-kolik-zeleniny-denne-snist-a-jak-ji-spravne-pripravit-radi-odbornice","status":"publish","type":"post","link":"https:\/\/czstavba.cz\/?p=257","title":{"rendered":"V\u00edte, \u017ee i ze sal\u00e1tu m\u016f\u017eete p\u0159ibrat? Kolik zeleniny denn\u011b sn\u00edst a jak ji spr\u00e1vn\u011b p\u0159ipravit, rad\u00ed odbornice"},"content":{"rendered":"\n

Nen\u00ed sal\u00e1t jako sal\u00e1t! Lehk\u00fd letn\u00ed sal\u00e1t je to nejlep\u0161\u00ed, co si b\u011bhem veder m\u016f\u017eete d\u00e1t. No kdy\u017e to p\u0159e\u017eenete s ingrediencemi, m\u016f\u017ee se st\u00e1t kalorickou bombou. A to pro sv\u00e9 k\u0159ivky nechcete!<\/p>\n\n\n\n

Jak\u00e1 je denn\u00ed d\u00e1vka zeleniny?
L\u00e9to je bez pochyb sal\u00e1tovou sez\u00f3nou. Pokud nem\u00e1te \u010derstv\u00fd sal\u00e1t z vlastn\u00ed zahr\u00e1dky, tak si ho v\u00edte bez probl\u00e9m\u016f kdekoliv zabezpe\u010dit. Sv\u011b\u017e\u00ed \u0161al\u00e1tik nakombinovan\u00fd z r\u016fzn\u00fdch druh\u016f zeleniny, ale i ovoce, um\u00ed b\u00fdt b\u011bhem hork\u00e9ho dne balz\u00e1mem na du\u0161i.<\/p>\n\n\n\n

Je zdrojem obrovsk\u00e9ho mno\u017estv\u00ed vitam\u00edn\u016f, nav\u00edc je skv\u011blou volbou vydatn\u00e9ho ob\u011bda \u010di ve\u010de\u0159e, kter\u00e1 v\u00e1s zasyt\u00ed a dod\u00e1 energii.<\/p>\n\n\n\n

FOTOGALERIE
Jak p\u0159ipravit zdrav\u00fd sal\u00e1t?
Zdroj: iStockphoto
Kolik zeleniny denn\u011b byste m\u011bli sn\u00edst?
„B\u011bhem tepl\u00fdch dn\u00ed se do sal\u00e1t\u016f nemus\u00edme nutit, proto\u017ee \u010dasto na nic jin\u00e9ho ani nem\u00e1me chu\u0165. Sou\u010d\u00e1st\u00ed zdrav\u00e9 v\u00fd\u017eivy je denn\u00ed d\u00e1vka zeleniny. Ide\u00e1ln\u00ed \u010derstv\u00e9 nebo i va\u0159en\u00e9, kter\u00e1 je snadn\u011bji straviteln\u00e1, ale obsah vitam\u00edn\u016f je varem o n\u011bco sn\u00ed\u017een.<\/p>\n\n\n\n

Denn\u011b bychom m\u011bli sn\u00edst asi 500 g zeleniny. Zn\u00ed to jako pom\u011brn\u011b velk\u00e9 mno\u017estv\u00ed, ale kdy\u017e to rozm\u011bnit na drobn\u00e9, nen\u00ed to \u017e\u00e1dn\u00fd probl\u00e9m. Jedna b\u011b\u017en\u00e1 raj\u010de m\u00e1 asi 100 g, cuketa \u010di kedluben okolo 250 g a hlavi\u010dka ledov\u00e9ho sal\u00e1tu asi 700g, „\u0159\u00edk\u00e1 na \u00favod \u0159editelka Institutu redukce a prevence nadv\u00e1hy kompliment \u00ae PharmDr. Katar\u00edna Skybov\u00e1.<\/p>\n\n\n\n

FOTOGALERIE
Jak p\u0159ipravit zdrav\u00fd sal\u00e1t?
Zdroj: iStockphoto
Co s \u010d\u00edm v sal\u00e1tu kombinovat?
Pokud se pust\u00edte do p\u0159\u00edpravy zdrav\u00e9 dobroty, tak fantazii se meze nekladou a do misky m\u016f\u017eete hodit cokoliv, na co m\u00e1te pr\u00e1v\u011b chu\u0165.<\/p>\n\n\n\n

„Sal\u00e1t n\u00e1m d\u00e1v\u00e1 prostor pro kreativitu a pestrost. To je d\u016fle\u017eit\u00e9, proto\u017ee jak dokazuj\u00ed posledn\u00ed v\u00fdzkumy t\u00fdkaj\u00edc\u00ed se st\u0159evn\u00edho mikrobi\u00f3mu, je d\u016fle\u017eit\u00e9 j\u00edst co nejv\u00edce druh\u016f r\u016fzn\u00e9 zeleniny. Ka\u017ed\u00e1 zelenina toti\u017e obsahuje jin\u00fd druh polysacharid\u016f, vl\u00e1kniny, kter\u00e1 je v\u00fd\u017eivou pro n\u00e1\u0161 mikrobi\u00f3m. Pestrost tedy prosp\u00edv\u00e1 dobr\u00e9mu zdrav\u00ed a r\u016fstu na\u0161ich st\u0159evn\u00edch bakteri\u00ed, a tedy i na\u0161emu celkov\u00e9mu zdrav\u00ed, „\u0159\u00edk\u00e1 odbornice na zdrav\u00e9 stravov\u00e1n\u00ed.<\/p>\n\n\n\n

DIVA.SK
Kontrolujete si p\u0159\u00edjem sacharid\u016f? Prozrad\u00edme skv\u011bl\u00e9 pravidlo, jak snadno zjist\u00edte, kolik jich m\u00e1 kter\u00e1 \u2026
P\u0159i dobr\u00e9 kombinaci si tak na tal\u00ed\u0159i naserv\u00edrujete vitaminovou smr\u0161\u0165. Krom\u011b vl\u00e1kniny je zelenina zdrojem mnoha vitam\u00edn\u016f a miner\u00e1l\u016f, fytosterol\u016f, polyfenol\u016f a dal\u0161\u00edch bioaktivn\u00edch l\u00e1tek. „Ka\u017ed\u00e1 zelenina obsahuje z ka\u017ed\u00e9ho tro\u0161ku a je pln\u00e1 mnoha l\u00e1tek, n\u011bkter\u00e9 v\u0161ak v\u011bt\u0161inou dominuj\u00ed.<\/p>\n\n\n\n

Zelen\u00e9 sal\u00e1ty jsou nap\u0159\u00edklad dobr\u00fdm zdrojem kyseliny listov\u00e9 \u010di vitaminu K, raj\u010data \u010di \u010derven\u00e1 paprika obsahuje mno\u017estv\u00ed vitaminu A i C, lu\u0161t\u011bniny maj\u00ed zas mno\u017estv\u00ed vl\u00e1kniny, ale tak\u00e9 vitam\u00ednu C a vitaminy skupiny B. Sta\u010d\u00ed jen kombinovat a j\u00edst barevn\u00e9 sal\u00e1ty, „doplnila.<\/p>\n\n\n\n

FOTOGALERIE
Jak p\u0159ipravit zdrav\u00fd sal\u00e1t?
Zdroj: iStockphoto
Dresink – ano nebo ne?
Nechutn\u00e1 v\u00e1m \u010dist\u00e1 zelenina? Bez obav, ale s rozumem, m\u016f\u017eete pou\u017e\u00edt zdravou z\u00e1livku nebo dresink a pot\u011b\u0161it tak sv\u00e9 chu\u0165ov\u00e9 poh\u00e1rky.<\/p>\n\n\n\n

„Kvalitn\u00ed olivov\u00fd olej a citron nikdy nic nepokaz\u00ed. Do dresink\u016f m\u016f\u017eete p\u0159idat ho\u0159\u010dici, balzamico ocet, jogurt \u010di ko\u0159en\u00ed podle chuti. V\u017edy je lep\u0161\u00ed volbou dresink, kter\u00fd si p\u0159iprav\u00edte doma, proto\u017ee majon\u00e9zov\u00e9 dresinky a koupen\u00e9 dresinky jsou nejen pln\u00e9 kalori\u00ed, ale i stabiliz\u00e1tor\u016f, \u010di zv\u00fdraz\u0148ova\u010d\u016f chuti. Volte rad\u011bji p\u0159irozen\u00e9 potraviny, „upozor\u0148uje Skybov\u00e1.<\/p>\n\n\n\n

Pozor na kalorickou bombu
D\u00e1my, i kdy\u017e si dr\u017e\u00edte linii, nezapome\u0148te na fakt, \u017ee i ze zdrav\u00e9ho a n\u00edzkokalorick\u00e9ho sal\u00e1tu si svou nepozornost\u00ed m\u016f\u017eete p\u0159ipravit obrovskou kalorickou bombu a zni\u010dit tak cel\u00e9 sv\u00e9 sna\u017een\u00ed o ladn\u00e9 k\u0159ivky.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

„Kalorickou bombu vytvo\u0159\u00edte mno\u017estv\u00edm oleje nebo dresinku, ale i mno\u017estv\u00edm o\u0159ech\u016f \u010di sem\u00ednek a divok\u00fdmi kombinacemi s\u00fdra, vajec, masa a p\u0159\u00edpadn\u011b p\u0159\u00edlohy typu t\u011bstovina \u010di r\u00fd\u017ee.<\/p>\n\n\n\n

Deci majon\u00e9zy m\u00e1 a\u017e 2 700 kJ, proto je dobr\u00e9 n\u00ed \u0161et\u0159it. I obl\u00edben\u00fd zdrav\u00fd olej, nap\u0159\u00edklad olivov\u00fd, je kalorick\u00fd. Deci obsahuje a\u017e 3 400 kJ. Pokud si chcete ud\u011blat lehk\u00fd sal\u00e1t, dejte pozor na mno\u017estv\u00ed pou\u017eit\u00e9ho oleje. Ide\u00e1ln\u00ed ho nelijte z l\u00e1hve, ale pou\u017eijte na jeho d\u00e1vkov\u00e1n\u00ed \u010dajovou l\u017ei\u010dku, \u010di je\u0161t\u011b l\u00e9pe sprej, „\u0159ekla profesion\u00e1lka.<\/p>\n\n\n\n

FOTOGALERIE
Jak p\u0159ipravit zdrav\u00fd sal\u00e1t?
Zdroj: iStockphoto
Kalorie na uzd\u011b
Pokud si chcete na sal\u00e1tu po\u0159\u00e1dn\u011b pochutnat, ale z\u00e1rove\u0148 ho udr\u017eet n\u00edzkokalorick\u00fd a lehk\u00fd, tak dodr\u017euje p\u00e1r pravidel:<\/p>\n\n\n\n

Dejte pozor na mno\u017estv\u00ed mastn\u00fdch ingredienc\u00ed (oleje, dresink, semena, o\u0159echy).
Neprekombinujte v\u0161e dohromady, tedy maso, \u010di rybu, s\u00fdr, vejce, p\u0159\u00edloha. Vyberte si v\u017edy jen jednu \u010di dv\u011b ingredience.
Pokud maso \u010di s\u00fdr tak na p\u0159\u00edrodn\u011b. Sma\u017een\u00e1 j\u00eddla maj\u00ed a\u017e jednou tolik energie jako jejich varianty na p\u0159\u00edrodn\u011b.
Pokud j\u00edte k sal\u00e1tu pe\u010divo, dejte pozor na mno\u017estv\u00ed. Jeden a\u017e dva mal\u00e9 kraj\u00edce chleba \u010di jedno pe\u010divo jsou k poledn\u00ed sal\u00e1tu dostatek.
TIP na sal\u00e1t s francouzsk\u00fdm dresinkem
Pot\u0159ebujete: olivov\u00fd olej, balzamico ocet a dijonskou ho\u0159\u010dici<\/p>\n","protected":false},"excerpt":{"rendered":"

Nen\u00ed sal\u00e1t jako sal\u00e1t! Lehk\u00fd letn\u00ed sal\u00e1t je to nejlep\u0161\u00ed, co si b\u011bhem veder m\u016f\u017eete d\u00e1t. No kdy\u017e to p\u0159e\u017eenete s ingrediencemi, m\u016f\u017ee se st\u00e1t kalorickou bombou. A to pro sv\u00e9 k\u0159ivky nechcete! Jak\u00e1 je denn\u00ed d\u00e1vka zeleniny?L\u00e9to je bez pochyb sal\u00e1tovou sez\u00f3nou. Pokud nem\u00e1te \u010derstv\u00fd sal\u00e1t z vlastn\u00ed zahr\u00e1dky, tak si ho v\u00edte bez […]<\/p>\n","protected":false},"author":2,"featured_media":258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-257","post","type-post","status-publish","format-standard","has-post-thumbnail","category-zahrada"],"_links":{"self":[{"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/posts\/257","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=257"}],"version-history":[{"count":0,"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/posts\/257\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/media\/258"}],"wp:attachment":[{"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}