{"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\/sk\/fit-potraviny-vigil-ako-nahradit-tukove-zlozky-a-nizsie-kalorie-dan\/","title":{"rendered":"Fit jedl\u00e1 na \u0160tedr\u00fd ve\u010der: ako nahradi\u0165 mastn\u00e9 pr\u00edsady a zn\u00ed\u017ei\u0165 obsah kal\u00f3ri\u00ed v jedl\u00e1ch"},"content":{"rendered":"<p><strong>\u0160tedr\u00fd ve\u010der je v\u00fdnimo\u010dn\u00fd \u010das, ke\u010f sa stret\u00e1vame s rodinami a spolo\u010dne si vychutn\u00e1vame tradi\u010dn\u00e9 jedl\u00e1. Mnoh\u00e9 z nich s\u00fa v\u0161ak dos\u0165 tu\u010dn\u00e9 a kalorick\u00e9, \u010do m\u00f4\u017ee ma\u0165 nepriazniv\u00fd vplyv na na\u0161u postavu a zdravie. Je mo\u017en\u00e9 pripravi\u0165 vhodn\u00e9 \u0161tedrove\u010dern\u00e9 jedl\u00e1, ktor\u00e9 s\u00fa chutn\u00e9, zdrav\u00e9 a n\u00edzkokalorick\u00e9? Samozrejme, \u017ee m\u00f4\u017eete! Sta\u010d\u00ed pou\u017ei\u0165 nieko\u013eko jednoduch\u00fdch trikov a nahradi\u0165 niektor\u00e9 suroviny t\u00fdmi, ktor\u00e9 s\u00fa \u013eah\u0161ie a v\u00fd\u017eivnej\u0161ie. Tu je nieko\u013eko n\u00e1padov, ako to urobi\u0165.<\/strong><\/p>\n<h2>N\u00e1hrady tukov v jedl\u00e1ch na \u0160tedr\u00fd ve\u010der<\/h2>\n<p><span style=\"font-weight: 400;\">Tuk je nevyhnutnou s\u00fa\u010das\u0165ou na\u0161ej stravy, ale nie ka\u017ed\u00fd tuk je pre na\u0161e telo prospe\u0161n\u00fd. Niektor\u00e9 druhy tukov, najm\u00e4 nas\u00fdten\u00e9 a trans-tuky, m\u00f4\u017eu zvy\u0161ova\u0165 hladinu cholesterolu, zvy\u0161ova\u0165 riziko srdcov\u00fdch ochoren\u00ed a obezity. Preto sa oplat\u00ed obmedzi\u0165 ich pr\u00edjem a vybera\u0165 si nenas\u00fdten\u00e9 tuky, ktor\u00e9 maj\u00fa priazniv\u00fd vplyv na kardiovaskul\u00e1rny syst\u00e9m a mozog. Ako to urobi\u0165?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto vypr\u00e1\u017eania r\u00fdb alebo knedl\u00ed,<\/strong> Lep\u0161ie je piec\u0165 ich v r\u00fare alebo sma\u017ei\u0165 na nepri\u013enavej panvici na minim\u00e1lnom mno\u017estve rastlinn\u00e9ho alebo olivov\u00e9ho oleja.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto prid\u00e1vania smotany do polievok alebo om\u00e1\u010dok<\/strong>, m\u00f4\u017eete pou\u017ei\u0165 pr\u00edrodn\u00fd jogurt alebo n\u00edzkotu\u010dn\u00fd kef\u00edr. Pr\u00edpadne m\u00f4\u017eete upusti\u0165 od bielenia a prida\u0165 do polievky zeleninu alebo prosn\u00e9 kr\u00fapy, aby z\u00edskala kr\u00e9mov\u00fa konzistenciu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto pou\u017e\u00edvania masla na natieranie chleba alebo pe\u010denie kol\u00e1\u010dov<\/strong>, m\u00f4\u017eete si vybra\u0165 rastlinn\u00fd margar\u00edn alebo ara\u0161idov\u00e9 maslo. Na chlieb si m\u00f4\u017eete natrie\u0165 aj humus alebo avok\u00e1dov\u00fa pastu, ktor\u00e9 s\u00fa bohat\u00e9 na zdrav\u00e9 tuky a bielkoviny.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto majon\u00e9zy do zeleninov\u00fdch alebo rybac\u00edch \u0161al\u00e1tov,<\/strong> Om\u00e1\u010dku m\u00f4\u017eete pripravi\u0165 z pr\u00edrodn\u00e9ho jogurtu alebo kef\u00edru zmie\u0161an\u00e9ho s hor\u010dicou, citr\u00f3novou \u0161\u0165avou, so\u013eou a koren\u00edm. M\u00f4\u017eete pou\u017ei\u0165 aj balzamikov\u00fd ocot alebo olivov\u00fd olej zmie\u0161an\u00fd s koren\u00edm.<\/span><\/li>\n<\/ul>\n<h2>Ako nahradi\u0165 cukor a m\u00faku v jedl\u00e1ch na \u0160tedr\u00fd ve\u010der<\/h2>\n<p><span style=\"font-weight: 400;\">Cukor a m\u00faka s\u00fa \u010fal\u0161ie zlo\u017eky, ktor\u00e9 sa oplat\u00ed v jedl\u00e1ch na \u0160tedr\u00fd ve\u010der obmedzi\u0165 alebo nahradi\u0165. Cukor n\u00e1m poskytuje pr\u00e1zdne kal\u00f3rie, ktor\u00e9 nemaj\u00fa \u017eiadnu v\u00fd\u017eivov\u00fa hodnotu, a naopak, m\u00f4\u017ee zvy\u0161ova\u0165 hladinu gluk\u00f3zy v krvi, podporova\u0165 obezitu a zubn\u00fd kaz. M\u00faka, najm\u00e4 biela m\u00faka, je zdrojom jednoduch\u00fdch sacharidov, ktor\u00e9 sa r\u00fdchlo tr\u00e1via a ned\u00e1vaj\u00fa n\u00e1m pocit s\u00fdtosti. Ako teda pripravi\u0165 sladk\u00e9 a chutn\u00e9 \u0161tedrove\u010dern\u00e9 jedl\u00e1 bez cukru a m\u00faky?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto cukru<\/strong> Mo\u017eno pou\u017ei\u0165 pr\u00edrodn\u00e9 sladidl\u00e1, ako je med, javorov\u00fd sirup, st\u00e9via alebo xylitol. Do jedla m\u00f4\u017eete prida\u0165 aj su\u0161en\u00e9 ovocie, napr\u00edklad datle, figy, marhule alebo sult\u00e1nky, ktor\u00e9 s\u00fa bohat\u00e9 na vl\u00e1kninu a vitam\u00edny. Majte v\u0161ak na pam\u00e4ti, \u017ee aj tieto produkty obsahuj\u00fa cukry a kal\u00f3rie, preto ich pou\u017e\u00edvajte s mierou.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto p\u0161eni\u010dnej m\u00faky<\/strong> M\u00f4\u017eete si vybra\u0165 m\u00faky z in\u00fdch obiln\u00edn alebo strukov\u00edn, ako s\u00fa ra\u017e, \u0161palda, poh\u00e1nka, proso, ovos, amarant, quinoa, \u0161o\u0161ovica alebo c\u00edcer. Tieto m\u00faky s\u00fa bohat\u00e9 na vl\u00e1kninu, bielkoviny a miner\u00e1ly a maj\u00fa ni\u017e\u0161\u00ed glykemick\u00fd index ako p\u0161eni\u010dn\u00e1 m\u00faka. M\u00f4\u017eete pou\u017ei\u0165 aj kokosov\u00e9 alebo mand\u013eov\u00e9 cestoviny, ktor\u00e9 s\u00fa bezlepkov\u00e9 a maj\u00fa vysok\u00fd obsah zdrav\u00fdch tukov.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Namiesto pe\u010denia kol\u00e1\u010dov z dro\u017edia alebo l\u00edstkov\u00e9ho cesta<\/strong>, m\u00f4\u017eete pripravi\u0165 nepe\u010den\u00e9 kol\u00e1\u010de na b\u00e1ze orechov, datl\u00ed a <a href=\"https:\/\/lifestylerek.com\/sk\/ako-urobit-cokoladovu-omacku-s-kakaovymi-lupienkami-overene-recepty\/\">kakao<\/a>. M\u00f4\u017eete tie\u017e upiec\u0165 kol\u00e1\u010d s jablkami alebo hru\u0161kami alebo <a href=\"https:\/\/lifestylerek.com\/sk\/kolac-so-smrekom-ktory-vzdy-pokracuje\/\">su\u0161en\u00e9 slivky<\/a> bez pridan\u00e9ho cukru alebo m\u00faky. Ovocie jednoducho nakr\u00e1jajte na pl\u00e1tky a poukladajte ich na plech vylo\u017een\u00fd papierom na pe\u010denie. Pre lep\u0161iu chu\u0165 ich m\u00f4\u017eete posypa\u0165 \u0161koricou alebo z\u00e1zvorom.<\/span><\/li>\n<\/ul>\n<h2>Ako na Vianoce netlstn\u00fa\u0165?<\/h2>\n<p><span style=\"font-weight: 400;\">Fit jedl\u00e1 na \u0160tedr\u00fd ve\u010der nie s\u00fa len sp\u00f4sobom, ako si udr\u017ea\u0165 zdrav\u00fa postavu a pohodu po\u010das sviato\u010dn\u00e9ho obdobia. Je to aj sp\u00f4sob, ako objavi\u0165 nov\u00e9 chute a v\u00f4ne, ktor\u00e9 m\u00f4\u017eu obohati\u0165 na\u0161e varenie a urobi\u0165 n\u00e1m rados\u0165. Nie je potrebn\u00e9 vzda\u0165 sa tradi\u010dn\u00fdch \u0161tedrove\u010dern\u00fdch jed\u00e1l, sta\u010d\u00ed len zmeni\u0165 niektor\u00e9 ingrediencie za \u013eah\u0161ie a v\u00fd\u017eivnej\u0161ie. Takto si m\u00f4\u017eeme vychutna\u0165 viano\u010dn\u00fd st\u00f4l bez pocitu viny alebo nadv\u00e1hy. Dobr\u00fa 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\/sk\/wp-json\/wp\/v2\/posts\/1866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/comments?post=1866"}],"version-history":[{"count":0,"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/posts\/1866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/media\/1870"}],"wp:attachment":[{"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/media?parent=1866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/categories?post=1866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifestylerek.com\/sk\/wp-json\/wp\/v2\/tags?post=1866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}