{"id":265,"date":"2021-07-10T09:43:33","date_gmt":"2021-07-10T07:43:33","guid":{"rendered":"https:\/\/czstavba.cz\/?p=265"},"modified":"2021-07-10T09:43:34","modified_gmt":"2021-07-10T07:43:34","slug":"zeny-a-jidlo-vecny-problem-kdy-a-kolik-muzu-vlastne-jist","status":"publish","type":"post","link":"https:\/\/czstavba.cz\/?p=265","title":{"rendered":"\u017deny a j\u00eddlo, v\u011b\u010dn\u00fd probl\u00e9m: Kdy a kolik m\u016f\u017eu vlastn\u011b j\u00edst?"},"content":{"rendered":"\n

Chcete m\u00edt pozitivn\u00ed vztah k j\u00eddlu a vychutnat si ho naplno? Dr\u017ete se t\u011bchto z\u00e1sad.<\/p>\n\n\n\n

Nep\u0159ej\u00eddat se a j\u00edst v\u011bdom\u011b, v klidu. Jak na to? Existuj\u00ed z\u00e1sady, kter\u00e9 mohou ka\u017ed\u00e9mu pomoci naj\u00edt si tu svou cestu k „norm\u00e1ln\u00edmu“ jeden\u00ed.<\/p>\n\n\n\n

Kolik a kdy m\u016f\u017eu vlastn\u011b j\u00edst?
\u017deny a j\u00eddlo. Vztah, kter\u00fd jist\u00fdm zp\u016fsobem mus\u00ed ka\u017ed\u00e1 z n\u00e1s vn\u00edmat a\u0165 u\u017e jako zdroj energie, pot\u011b\u0161en\u00ed, ale na druh\u00e9 stran\u011b i jako v\u011b\u010dn\u00fd probl\u00e9m a z\u00e1hadu. Krom\u011b toho, se st\u00e1v\u00e1 stravov\u00e1n\u00ed i vlivem modern\u00ed doby \u00fa\u010dinn\u00fdm prost\u0159edkem marketingu, symbolem \u017eivotn\u00edho stylu \u010di siln\u00fdm emocion\u00e1ln\u00edm prvkem.<\/p>\n\n\n\n

Sm\u011bs informac\u00ed, n\u00e1zor\u016f a fakt\u016f, kter\u00e9 se o strav\u011b \u0161\u00ed\u0159\u00ed p\u0159in\u00e1\u0161ej\u00ed do mysli \u017een \u010dastokr\u00e1t jen chaos a bezradnost v tom, co by m\u011bla nebo nem\u011bla j\u00edst, kolik a kdy se vlastn\u011b j\u00edst m\u016f\u017ee. To je \u010dasto kr\u00e1t vede ke zkratkovit\u00fdm \u0159e\u0161en\u00edm a nesmyslnou diet\u00e1m.<\/p>\n\n\n\n

Pozitivn\u00ed vztah s j\u00eddlem m\u016f\u017ee zlep\u0161it psychickou pohodu
J\u00eddlo je sou\u010d\u00e1st\u00ed spole\u010densk\u00e9ho \u017eivota a je v\u0161ude kolem n\u00e1s. Pr\u00e1v\u011b tyto dva faktory v\u00fdznamn\u011b p\u0159isp\u011bly k tomu, \u017ee se stravov\u00e1n\u00ed st\u00e1v\u00e1 probl\u00e9mem, kter\u00fd dok\u00e1\u017ee b\u00fdt u mnoha p\u0159\u00ed\u010dinou stresu, \u00fazkosti a v\u00fd\u010ditek, kter\u00e9 mohou p\u0159er\u016fst a\u017e do r\u016fzn\u00fdch poruch p\u0159\u00edjmu potravy (PPP).<\/p>\n\n\n\n

P\u0159\u00edpadn\u011b vedou k tzv. binge eating, co\u017e v p\u0159ekladu znamen\u00e1 z\u00e1chvatovit\u00e9 p\u0159ej\u00edd\u00e1n\u00ed. Pr\u00e1v\u011b v\u011bdom\u00e9 jeden\u00ed m\u016f\u017ee p\u0159\u00edznaky redukovat. Je d\u016fle\u017eit\u00e9 v\u0161ak \u0159\u00edci, \u017ee diagnostika a l\u00e9\u010dba takov\u00fdch poruch je mo\u017en\u00e1 a \u00fa\u010dinn\u00e1 pod dohledem odborn\u00edk\u016f. Tento \u010dl\u00e1nek se sp\u00ed\u0161e zam\u011b\u0159uje na ty, kte\u0159\u00ed st\u00e1le t\u00e1pou a cht\u011bj\u00ed si vybudovat pozitivn\u00ed vztah s j\u00eddlem, a z\u00e1rove\u0148 m\u00edt z n\u011bj radost a ne starost.<\/p>\n\n\n\n

P\u0159\u00edstup\u016f k stravov\u00e1n\u00ed je opravdu nespo\u010det ka\u017ed\u00e9mu m\u016f\u017ee vyhovovat n\u011bco jin\u00e9ho. Existuj\u00ed v\u0161ak obecn\u00e9 z\u00e1sady, kter\u00e9 mohou ka\u017ed\u00e9mu pomoci naj\u00edt si tu svou cestu k „norm\u00e1ln\u00edmu“ jeden\u00ed.<\/p>\n\n\n\n

Tak\u00e9 se ukazuje, \u017ee mindfull eating je vhodnou praktikou p\u0159i l\u00e9\u010db\u011b deprese, \u00fazkosti \u010di dlouhodob\u00e9m stresu. Na za\u010d\u00e1tek je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee toto nen\u00ed n\u00e1vod, jak si zvolit tu spr\u00e1vnou dietu \u010di omezen\u00ed ve strav\u011b nebo jak zhubnout.<\/p>\n\n\n\n

Pr\u00e1v\u011b naopak, jde o p\u00e1r tip\u016f, kter\u00e9 jsou pou\u017eiteln\u00e9 p\u0159i jak\u00e9mkoliv stylu stravov\u00e1n\u00ed \u010di potravinov\u00e9 alergii, kterou \u010dlov\u011bk m\u00e1. Jejich postupn\u00fdm osvojen\u00edm si \u010dlov\u011bk dok\u00e1\u017ee u\u017e\u00edt j\u00eddlo dosyta bez v\u00fd\u010ditek sv\u011bdom\u00ed, uv\u011bdomit si co mu skute\u010dn\u011b chutn\u00e1 a iv restauraci si p\u0159im\u011b\u0159en\u011b vybrat j\u00eddlo.<\/p>\n\n\n\n

Zpomalte p\u0159i poj\u00edd\u00e1n\u00ed
V\u011bdom\u00e9 jeden\u00ed nebo „mindfull eating“ je jedn\u00edm z t\u011bch koncept\u016f, kter\u00fd m\u00e1 praktick\u00fd a pou\u017eiteln\u00fd z\u00e1klad, pokud je vyu\u017e\u00edv\u00e1n spr\u00e1vn\u011b. Podstatou takov\u00e9ho jeden\u00ed je uv\u011bdom\u011bn\u00ed si \u010dinnosti, kterou pr\u00e1v\u011b prov\u00e1d\u00edte, co\u017e je v tomto p\u0159\u00edpad konzumace j\u00eddla.<\/p>\n\n\n\n

FOTOGALERIE
Sna\u017ete se j\u00edst pomalu
Zdroj: Profimedia
\u010casto to m\u016f\u017ee zn\u00edt jako s\u00ed\u0165 ban\u00e1ln\u00edch v\u011bc\u00ed, kter\u00e9 v\u0161ak nejsou p\u0159i dne\u0161n\u00edm rychl\u00e9m a zanepr\u00e1zdn\u011bn\u00e9m \u017eivotn\u00edm stylu samoz\u0159ejmost\u00ed. Koncept v\u011bdom\u00e9ho jeden\u00ed ji\u017e byl zpracov\u00e1n mnoha l\u00e9ka\u0159i a odborn\u00edky, kter\u00e9 m\u016f\u017eeme shrnout do n\u00e1sleduj\u00edc\u00edch bod\u016f:<\/p>\n\n\n\n

1) Definujte sv\u016fj hlad<\/p>\n\n\n\n

V\u011bdom\u00e9 jeden\u00ed za\u010d\u00edn\u00e1 ji\u017e p\u0159ed samotn\u00fdm v\u00fdb\u011brem j\u00eddla. Je\u0161t\u011b p\u0159ed t\u00edm k\u00fdm si j\u00eddlo naserv\u00edrujete nebo objedn\u00e1te, definujte svou \u00farove\u0148 hladu.<\/p>\n\n\n\n

Nau\u010dte se rozli\u0161ovat mezi skute\u010dn\u00fdm fyzick\u00fdm hladem a t\u00edm psychick\u00fdm, kter\u00fd zn\u00e1me jako jeden\u00ed z nudy \u010di r\u016fzn\u00e9 chut\u011b. Doporu\u010duje se vyu\u017e\u00edvat stupnici hladu, kter\u00e1 definuje jeho r\u016fzn\u00e9 \u00farovn\u011b.<\/p>\n\n\n\n

2) Posa\u010fte se<\/p>\n\n\n\n

Rychl\u00e9 jeden\u00ed v aut\u011b b\u011bhem \u0159\u00edzen\u00ed, b\u011bhem do pr\u00e1ce \u010di vestoje u kuchy\u0148sk\u00e9 lince jsou p\u0159esn\u00fdm opakem toho, co by m\u011blo v\u011bdom\u00e9 jeden\u00ed tvo\u0159it. P\u0159i poj\u00edd\u00e1n\u00ed se posa\u010fte, j\u00eddlo si naserv\u00edrujte na tal\u00ed\u0159 \u010di misku. V\u011bnujte si klidn\u00fd \u010das, kdy si j\u00eddlo vychutn\u00e1te, ale i po zkonzumov\u00e1n\u00ed, kdy se potrava dost\u00e1v\u00e1 do \u017ealudku.<\/p>\n\n\n\n

3) Jezte pomalu<\/p>\n\n\n\n

Jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch bod\u016f v\u011bdom\u00e9ho jeden\u00ed klade d\u016fraz na pomal\u00e9 \u017ev\u00fdk\u00e1n\u00ed a uv\u011bdomov\u00e1n\u00ed si jeden\u00ed a celkov\u011b zpomalen\u00ed p\u0159i konzumaci. Zam\u011b\u0159te se na chu\u0165, konzistenci, v\u016fni \u010di barvu j\u00eddla a potravin, kter\u00e9 m\u00e1te na tal\u00ed\u0159i.<\/p>\n\n\n\n

Vy\u010dle\u0148te si p\u00e1r minut jen na aktivitu jeden\u00ed bez jin\u00fdch okoln\u00edch ru\u0161iv\u00fdch element\u016f, kter\u00fdmi m\u016f\u017ee b\u00fdt scrollov\u00e1n\u00ed na soci\u00e1ln\u00edch s\u00edt\u00edch p\u0159i sledov\u00e1n\u00ed televize \u010di vy\u0159izov\u00e1n\u00edm pracovn\u00edch v\u011bc\u00ed \u010di neust\u00e1l\u00fdm odbehovan\u00edm od j\u00eddla.<\/p>\n\n\n\n

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

4) Zapojte smysly<\/p>\n\n\n\n

Vyu\u017eijte krom\u011b chuti i ostatn\u00ed smysly, kter\u00e9 m\u016f\u017eete p\u0159i poj\u00edd\u00e1n\u00ed vyu\u017e\u00edvat. Zkoumejte, jakou m\u00e1 dan\u00e9 j\u00eddlo v\u016fni, konzistenci, teplotu ale i vzhled. Nau\u010dte se ocenit i samotn\u00e9 j\u00eddlo a jeho kvalitu.<\/p>\n\n\n\n

5) P\u0159esta\u0148te, kdy\u017e jste syt\u00fd<\/p>\n\n\n\n

\u010casy, kdy nad n\u00e1mi na\u0161e m\u00e1my p\u0159\u00edsn\u011b st\u00e1li, dokud jsme nesn\u011bdli i posledn\u00ed zrnko r\u00fd\u017ee z tal\u00ed\u0159e jsou ji\u017e nen\u00e1vratn\u011b pry\u010d a ka\u017ed\u00fd dosp\u011bl\u00fd \u010dlov\u011bk by m\u011bl v\u011bd\u011bt zhodnotit stav sv\u00e9ho nasycen\u00ed. Pokud se c\u00edt\u00edte fyzicky pln\u00ed a dostate\u010dn\u011b uspokojen\u00ed, klidn\u011b na tal\u00ed\u0159i nechte i nedojeden\u00e9 j\u00eddlo, ke kter\u00e9mu se vr\u00e1t\u00edte pozd\u011bji.<\/p>\n\n\n\n

I prost\u0159ednictv\u00edm takov\u00e9ho p\u0159\u00edstupu se do budoucna nau\u010d\u00edte nalo\u017eit si na sv\u016fj tal\u00ed\u0159 p\u0159im\u011b\u0159en\u00e9 mno\u017estv\u00ed j\u00eddla nejen doma, ale iv „all you can eat“ restaurac\u00edch a p\u0159edejdete tak zapln\u011bn\u00e9mu b\u0159i\u0161e a zat\u00ed\u017een\u00fdm tr\u00e1ven\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"

Chcete m\u00edt pozitivn\u00ed vztah k j\u00eddlu a vychutnat si ho naplno? Dr\u017ete se t\u011bchto z\u00e1sad. Nep\u0159ej\u00eddat se a j\u00edst v\u011bdom\u011b, v klidu. Jak na to? Existuj\u00ed z\u00e1sady, kter\u00e9 mohou ka\u017ed\u00e9mu pomoci naj\u00edt si tu svou cestu k „norm\u00e1ln\u00edmu“ jeden\u00ed. Kolik a kdy m\u016f\u017eu vlastn\u011b j\u00edst?\u017deny a j\u00eddlo. Vztah, kter\u00fd jist\u00fdm zp\u016fsobem mus\u00ed ka\u017ed\u00e1 z n\u00e1s […]<\/p>\n","protected":false},"author":2,"featured_media":266,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-265","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\/265","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=265"}],"version-history":[{"count":0,"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/posts\/265\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=\/wp\/v2\/media\/266"}],"wp:attachment":[{"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/czstavba.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}