{"id":1866,"date":"2023-12-04T08:53:34","date_gmt":"2023-12-04T08:53:34","guid":{"rendered":"https:\/\/lifestylerek.com\/?p=1866"},"modified":"2023-11-13T09:38:57","modified_gmt":"2023-11-13T09:38:57","slug":"fit-potrawy-wigilijne-jak-zastapic-tluste-skladniki-i-obnizyc-kalorycznosc-dan","status":"publish","type":"post","link":"https:\/\/lifestylerek.com\/cs\/fit-foods-vigil-jak-nahradit-tuk-slozkami-a-nizkokalorickymi-dan\/","title":{"rendered":"Fit pokrmy na \u0160t\u011bdr\u00fd den: jak nahradit tu\u010dn\u00e9 ingredience a sn\u00ed\u017eit obsah kalori\u00ed v pokrmech"},"content":{"rendered":"<p><strong>\u0160t\u011bdr\u00fd ve\u010der je v\u00fdjime\u010dn\u00fd \u010das, kdy se sch\u00e1z\u00edme s rodinou a spole\u010dn\u011b si pochutn\u00e1v\u00e1me na tradi\u010dn\u00edch pokrmech. Mnoh\u00e1 z nich jsou v\u0161ak pom\u011brn\u011b tu\u010dn\u00e1 a kalorick\u00e1, co\u017e m\u016f\u017ee m\u00edt nep\u0159\u00edzniv\u00fd vliv na na\u0161i postavu a zdrav\u00ed. Je mo\u017en\u00e9 p\u0159ipravit vhodn\u00e9 \u0161t\u011bdrove\u010dern\u00ed pokrmy, kter\u00e9 jsou chutn\u00e9, zdrav\u00e9 a n\u00edzkokalorick\u00e9? Samoz\u0159ejm\u011b, \u017ee m\u016f\u017eete! Sta\u010d\u00ed pou\u017e\u00edt n\u011bkolik jednoduch\u00fdch trik\u016f a nahradit n\u011bkter\u00e9 suroviny t\u011bmi leh\u010d\u00edmi a v\u00fd\u017eivn\u011bj\u0161\u00edmi. Zde je n\u011bkolik n\u00e1pad\u016f, jak na to.<\/strong><\/p>\n<h2>N\u00e1hrady tuk\u016f ve \u0161t\u011bdrove\u010dern\u00edch pokrmech<\/h2>\n<p><span style=\"font-weight: 400;\">Tuk je nezbytnou sou\u010d\u00e1st\u00ed na\u0161\u00ed stravy, ale ne ka\u017ed\u00fd tuk je pro na\u0161e t\u011blo prosp\u011b\u0161n\u00fd. N\u011bkter\u00e9 druhy tuk\u016f, zejm\u00e9na nasycen\u00e9 a trans-tuky, mohou zvy\u0161ovat hladinu cholesterolu, zvy\u0161ovat riziko srde\u010dn\u00edch onemocn\u011bn\u00ed a obezity. Proto je vhodn\u00e9 omezit jejich p\u0159\u00edjem a vyb\u00edrat si nenasycen\u00e9 tuky, kter\u00e9 maj\u00ed p\u0159\u00edzniv\u00fd vliv na kardiovaskul\u00e1rn\u00ed syst\u00e9m a mozek. Jak to ud\u011blat?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto sma\u017een\u00ed ryb nebo knedl\u00edk\u016f,<\/strong> Lep\u0161\u00ed je p\u00e9ct je v troub\u011b nebo je sma\u017eit na nep\u0159ilnav\u00e9 p\u00e1nvi na minim\u00e1ln\u00edm mno\u017estv\u00ed rostlinn\u00e9ho nebo olivov\u00e9ho oleje.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto p\u0159id\u00e1v\u00e1n\u00ed smetany do pol\u00e9vek nebo om\u00e1\u010dek<\/strong>, m\u016f\u017eete pou\u017e\u00edt p\u0159\u00edrodn\u00ed jogurt nebo n\u00edzkotu\u010dn\u00fd kef\u00edr. P\u0159\u00edpadn\u011b si m\u016f\u017eete odpustit b\u011blen\u00ed a p\u0159idat do pol\u00e9vky zeleninu nebo prosn\u00e9 kroupy, kter\u00e9 j\u00ed dodaj\u00ed kr\u00e9movou strukturu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto m\u00e1sla na maz\u00e1n\u00ed chleba nebo pe\u010den\u00ed kol\u00e1\u010d\u016f m\u016f\u017eete pou\u017e\u00edt<\/strong>, m\u016f\u017eete zvolit rostlinn\u00fd margar\u00edn nebo ara\u0161\u00eddov\u00e9 m\u00e1slo. Na chl\u00e9b si tak\u00e9 m\u016f\u017eete namazat humus nebo avok\u00e1dovou pastu, kter\u00e9 jsou bohat\u00e9 na zdrav\u00e9 tuky a b\u00edlkoviny.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto majon\u00e9zy do zeleninov\u00fdch nebo ryb\u00edch sal\u00e1t\u016f,<\/strong> Om\u00e1\u010dku m\u016f\u017eete p\u0159ipravit z p\u0159\u00edrodn\u00edho jogurtu nebo kef\u00edru sm\u00edchan\u00e9ho s ho\u0159\u010dic\u00ed, citronovou \u0161\u0165\u00e1vou, sol\u00ed a pep\u0159em. M\u016f\u017eete tak\u00e9 pou\u017e\u00edt balzamikov\u00fd ocet nebo olivov\u00fd olej sm\u00edchan\u00fd s ko\u0159en\u00edm.<\/span><\/li>\n<\/ul>\n<h2>Jak nahradit cukr a mouku ve \u0161t\u011bdrove\u010dern\u00edch pokrmech<\/h2>\n<p><span style=\"font-weight: 400;\">Cukr a mouka jsou dal\u0161\u00edmi ingrediencemi, kter\u00e9 stoj\u00ed za to ve \u0161t\u011bdrove\u010dern\u00edch pokrmech omezit nebo nahradit. Cukr n\u00e1m dod\u00e1v\u00e1 pr\u00e1zdn\u00e9 kalorie, kter\u00e9 nemaj\u00ed \u017e\u00e1dnou v\u00fd\u017eivovou hodnotu, a naopak m\u016f\u017ee zvy\u0161ovat hladinu gluk\u00f3zy v krvi, podporovat obezitu a zubn\u00ed kaz. Mouka, zejm\u00e9na b\u00edl\u00e1, je zdrojem jednoduch\u00fdch sacharid\u016f, kter\u00e9 se rychle tr\u00e1v\u00ed a ned\u00e1vaj\u00ed n\u00e1m pocit sytosti. Jak tedy p\u0159ipravit sladk\u00e9 a chutn\u00e9 \u0161t\u011bdrove\u010dern\u00ed pokrmy bez cukru a mouky?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto cukru<\/strong> Lze pou\u017e\u00edt p\u0159\u00edrodn\u00ed sladidla, jako je med, javorov\u00fd sirup, st\u00e9vie nebo xylitol. Do j\u00eddla m\u016f\u017eete p\u0159id\u00e1vat tak\u00e9 su\u0161en\u00e9 ovoce, nap\u0159\u00edklad datle, f\u00edky, meru\u0148ky nebo sult\u00e1nky, kter\u00e9 jsou bohat\u00e9 na vl\u00e1kninu a vitam\u00edny. M\u011bjte v\u0161ak na pam\u011bti, \u017ee i tyto produkty obsahuj\u00ed cukry a kalorie, proto je pou\u017e\u00edvejte s m\u00edrou.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto p\u0161eni\u010dn\u00e9 mouky<\/strong> M\u016f\u017eete si vybrat mouky z jin\u00fdch obilovin nebo lu\u0161t\u011bnin, jako je \u017eito, \u0161palda, pohanka, proso, oves, amarant, quinoa, \u010do\u010dka nebo cizrna. Tyto mouky jsou bohat\u00e9 na vl\u00e1kninu, b\u00edlkoviny a miner\u00e1ln\u00ed l\u00e1tky a maj\u00ed ni\u017e\u0161\u00ed glykemick\u00fd index ne\u017e p\u0161eni\u010dn\u00e1 mouka. Pou\u017e\u00edt m\u016f\u017eete tak\u00e9 kokosovou nebo mandlovou mouku, kter\u00e9 neobsahuj\u00ed lepek a maj\u00ed vysok\u00fd obsah zdrav\u00fdch tuk\u016f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>M\u00edsto pe\u010den\u00ed kol\u00e1\u010d\u016f z kynut\u00e9ho nebo listov\u00e9ho t\u011bsta<\/strong>, m\u016f\u017eete p\u0159ipravit nepe\u010den\u00e9 kol\u00e1\u010de na b\u00e1zi o\u0159ech\u016f, datl\u00ed. <a href=\"https:\/\/lifestylerek.com\/cs\/jak-udelat-cokoladovou-omacku-s-kakaovymi-kousky-vyzkousene-recepty\/\">kakao<\/a>. M\u016f\u017eete tak\u00e9 up\u00e9ct kol\u00e1\u010d s jablky nebo hru\u0161kami nebo. <a href=\"https:\/\/lifestylerek.com\/cs\/kolac-s-vetvickou-ktera-vzdycky-uspeje\/\">su\u0161en\u00e9 \u0161vestky<\/a> bez p\u0159idan\u00e9ho cukru nebo mouky. Sta\u010d\u00ed ovoce nakr\u00e1jet na pl\u00e1tky a polo\u017eit je na plech vylo\u017een\u00fd pe\u010dic\u00edm pap\u00edrem. Pro lep\u0161\u00ed chu\u0165 je m\u016f\u017eete posypat sko\u0159ic\u00ed nebo z\u00e1zvorem.<\/span><\/li>\n<\/ul>\n<h2>Jak o V\u00e1noc\u00edch neztloustnout?<\/h2>\n<p><span style=\"font-weight: 400;\">Fit \u0161t\u011bdrove\u010dern\u00ed pokrmy jsou nejen zp\u016fsobem, jak si b\u011bhem sv\u00e1tk\u016f udr\u017eet zdravou postavu a pohodu. Je to tak\u00e9 zp\u016fsob, jak objevit nov\u00e9 chut\u011b a v\u016fn\u011b, kter\u00e9 mohou obohatit na\u0161e va\u0159en\u00ed a ud\u011blat n\u00e1m radost. Nen\u00ed nutn\u00e9 vzd\u00e1vat se tradi\u010dn\u00edch \u0161t\u011bdrove\u010dern\u00edch pokrm\u016f, sta\u010d\u00ed jen vym\u011bnit n\u011bkter\u00e9 suroviny za leh\u010d\u00ed a v\u00fd\u017eivn\u011bj\u0161\u00ed. Takto si m\u016f\u017eeme vychutnat \u0161t\u011bdrove\u010dern\u00ed st\u016fl bez pocitu viny nebo nadv\u00e1hy. Dobrou chu\u0165!<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Wigilia to wyj\u0105tkowy czas, kiedy spotykamy si\u0119 z rodzin\u0105 i wsp\u00f3lnie delektujemy si\u0119 tradycyjnymi potrawami. Jednak wiele z nich jest do\u015b\u0107 t\u0142ustych i kalorycznych, co mo\u017ce niekorzystnie wp\u0142ywa\u0107 na nasz\u0105 sylwetk\u0119 i zdrowie. Czy mo\u017cna przygotowa\u0107 fit potrawy wigilijne, kt\u00f3re b\u0119d\u0105 smaczne, zdrowe i niskokaloryczne? Oczywi\u015bcie, \u017ce tak! Wystarczy zastosowa\u0107 kilka prostych trik\u00f3w i zast\u0105pi\u0107 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1870,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-1866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kuchnia"],"_links":{"self":[{"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/posts\/1866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/comments?post=1866"}],"version-history":[{"count":0,"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/posts\/1866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/media\/1870"}],"wp:attachment":[{"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/media?parent=1866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/categories?post=1866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifestylerek.com\/cs\/wp-json\/wp\/v2\/tags?post=1866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}