{"id":8706,"date":"2021-11-29T08:18:34","date_gmt":"2021-11-29T08:18:34","guid":{"rendered":"https:\/\/blog.matusz-vad.hu\/?p=8706"},"modified":"2021-12-01T14:29:20","modified_gmt":"2021-12-01T14:29:20","slug":"halfogyasztas-egeszseges-etrend-bojt-olajos-magvak-omega-3-lazac","status":"publish","type":"post","link":"https:\/\/blog.matusz-vad.hu\/sk\/halfogyasztas-egeszseges-etrend-bojt-olajos-magvak-omega-3-lazac\/","title":{"rendered":"Zdrav\u00e9 ingrediencie s\u00fa drah\u0161ie, ale r\u00fdchlo sa oplatia! A pre\u010do?"},"content":{"rendered":"
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Vytvoren\u00edm ide\u00e1lnej \u010drevnej fl\u00f3ry m\u00f4\u017eeme zn\u00ed\u017ei\u0165 riziko kardiovaskul\u00e1rnych ochoren\u00ed, rakoviny, demencie, cukrovky a potravinovej intolerancie. Samozrejme, ot\u00e1zkou v\u017edy je, ako dosiahnu\u0165 ide\u00e1l. Navy\u0161e s pr\u00edchodom tabaku a adventn\u00fdch \u010dokol\u00e1dov\u00fdch kalend\u00e1rov do obchodov sa \u010doraz viac ob\u00e1vame: \u010do sa n\u00e1m stane po\u010das tohto sviato\u010dn\u00e9ho obdobia? Ako sa n\u00e1m podar\u00ed presta\u0165 jes\u0165 plnen\u00fa kapustu, vypr\u00e1\u017ean\u00e9 ryby, buchty a bejgli, makov\u00e9 knedle, polievky... Ak sa teraz zapichneme do viano\u010dn\u00e9ho a silvestrovsk\u00e9ho podnosu, kil\u00e1 sa predsa nebud\u00fa plazi\u0165 hore? To je jedna z ot\u00e1zok, ktor\u00e9 som polo\u017eila Adrienn Baloghovej, dietologi\u010dke a tvorkyni webovej str\u00e1nky Nourish Well. <\/strong><\/p>\n\n\n\n

Naozaj d\u00fafam, \u017ee sa potvrd\u00ed, \u017ee trik, \u017ee ak budem odteraz dr\u017ea\u0165 di\u00e9tu, budem m\u00f4c\u0165 zjes\u0165 deficitn\u00e9 kal\u00f3rie, ktor\u00e9 som nazbierala do Vianoc, bez pocitu viny zo sviato\u010dn\u00e9ho stola, m\u00f4\u017ee fungova\u0165.<\/strong><\/p>\n\n\n\n

Bohu\u017eia\u013e, nie je to tak a neodpor\u00fa\u010dam to, preto\u017ee to v\u00f4bec nie je zdrav\u00e9, ani stl\u00e1\u010da\u0165, ani nekontrolovane jes\u0165. A nie je dobr\u00e9 myslie\u0165 na to ako na di\u00e9tu, preto\u017ee di\u00e9ty s\u00fa obmedzuj\u00face a mus\u00edte ich dr\u017ea\u0165 len ur\u010dit\u00fd \u010das, tak\u017ee z psychologick\u00e9ho h\u013eadiska je to negat\u00edvny z\u00e1\u017eitok, ktor\u00fd mus\u00edte prekona\u0165 a potom dostanete odmenu. Namiesto toho sa sna\u017eme dosiahnu\u0165 vyv\u00e1\u017een\u00fa, pestr\u00fa stravu a \u017eivotn\u00fd \u0161t\u00fdl, ktor\u00fd, ak si ho vytvor\u00edme teraz, m\u00f4\u017eeme \u013eahko dodr\u017eiava\u0165 aj po\u010das Vianoc, \u010d\u00edm sa vyhneme koncoro\u010dn\u00e9mu v\u00fdpadku a novoro\u010dn\u00fdm predsavzatiam v z\u00fafalom predsavzat\u00ed. <\/p>\n\n\n\n

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Foto: Bea Bulla<\/figcaption><\/figure><\/div>\n\n\n\n

Som trochu deprimovan\u00fd, ale idem sa pozrie\u0165, \u010di mi m\u00f4\u017eete odporu\u010di\u0165 atrakt\u00edvnu di\u00e9tu.<\/strong> <\/p>\n\n\n\n

Pri svojich konzult\u00e1ci\u00e1ch odpor\u00fa\u010dam aj stredomorsk\u00fa stravu, ktor\u00e1 obsahuje ve\u013ea vl\u00e1kniny, vitam\u00ednov, miner\u00e1lov a omega-3 a m\u00e1 pozit\u00edvny fyziologick\u00fd \u00fa\u010dinok. D\u00f4raz sa kladie na konzum\u00e1ciu rastlinn\u00fdch potrav\u00edn prostredn\u00edctvom celozrnn\u00fdch obiln\u00edn, zeleniny, ovocia, strukov\u00edn, olejnat\u00fdch semien, olivov\u00e9ho oleja a na pr\u00edtomnos\u0165 \u017eivo\u010d\u00ed\u0161nych bielkov\u00edn prostredn\u00edctvom n\u00edzkotu\u010dn\u00e9ho mlieka\/mlie\u010dnych v\u00fdrobkov a obsahu omega-3, ako nenas\u00fdten\u00fdch tukov, r\u00fdb a morsk\u00fdch plodov, ako aj olejnat\u00fdch semien. Rovnako ako v Stredomor\u00ed s\u00fa ve\u013emi d\u00f4le\u017eit\u00e9 zelenina a ovocie, ktor\u00fdch by sme sa mali sna\u017ei\u0165 zjes\u0165 pol kilogramu denne, \u010do najrozmanitej\u0161ie a pri ka\u017edom jedle. Z tohto pol kilogramu by mala by\u0165 polovica surov\u00e1 a druh\u00e1 polovica grilovan\u00e1 alebo dusen\u00e1, aby sa predi\u0161lo nad\u00favaniu. Zn\u00ed\u017ete tie\u017e mno\u017estvo nas\u00fdten\u00fdch tukov t\u00fdm, \u017ee sa zameriate na n\u00edzkotu\u010dn\u00e9 kusy a druhy m\u00e4sa a zn\u00ed\u017eite pr\u00edjem najm\u00e4 \u010derven\u00e9ho m\u00e4sa. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

To znie dobre! A ak hovor\u00edte o stredomorskej strave, potom si mysl\u00edm, \u017ee m\u00f4\u017eete \u00eds\u0165 na pizzu a halu\u0161ky?<\/a><\/strong><\/p>\n\n\n\n

\u00c1no, preto\u017ee je myln\u00e1 predstava, \u017ee po cestovin\u00e1ch a zemiakoch sa tu\u010dnie. Samozrejme, ak by ste jedli len tieto dve potraviny a necvi\u010dili, r\u00fdchlo by ste pribrali, ale m\u00f4\u017eu by\u0165 s\u00fa\u010das\u0165ou vyv\u00e1\u017eenej stravy. A samozrejme, existuj\u00fa triky, v\u010faka ktor\u00fdm je pizza zdrav\u00e1. Napr\u00edklad ju pripravte z celozrnnej m\u00faky a ako pr\u00edlohu si dajte ve\u013ek\u00fa porciu rukolov\u00e9ho \u0161al\u00e1tu s paradajkami. Ak sa pozriete na taliansku ve\u010deru, nen\u00e1jdete tam len pizzu a tiramisu. Jedia ve\u013ea zeleniny, ovocia, r\u00fdb a morsk\u00fdch plodov. V stredomorsk\u00fdch krajin\u00e1ch s\u00fa cukrovka a kardiovaskul\u00e1rne ochorenia tie\u017e zn\u00e1me len z po\u010dutia. Aj tam uprednost\u0148uj\u00fa hodnotnej\u0161iu alternat\u00edvu konzum\u00e1cie tukov, olivov\u00fd olej s obsahom mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, a nepoznaj\u00fa vypr\u00e1\u017eanie, ani blan\u0161\u00edrovanie a vypr\u00e1\u017eanie r\u00fdb vo fritovacom oleji. <\/p>\n\n\n\n

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

A maj\u00fa more a popolud\u0148aj\u0161iu siestu...<\/strong><\/p>\n\n\n\n

\u00c1no a ur\u010dite s\u00fa v\u0161etky dobr\u00e9 pre va\u0161e zdravie, ale aj ke\u010f nie s\u00fa, d\u00e1 sa od nich odkop\u00edrova\u0165 mnoho \u010fal\u0161\u00edch dobr\u00fdch stravovac\u00edch n\u00e1vykov. U n\u00e1s, ke\u010f sa povie bielkovina, ka\u017ed\u00e9mu napadne kuracie m\u00e4so, ale potom s\u00fa tu rastlinn\u00e9 bielkoviny, ktor\u00e9 maj\u00fa n\u00edzky obsah tuku a vysok\u00fd obsah vl\u00e1kniny, a olejnat\u00e9 semen\u00e1 s\u00fa v\u00fdnimkou z h\u013eadiska n\u00edzkeho obsahu tuku, ale s\u00fa bohat\u00fdm zdrojom kvalitn\u00fdch nenas\u00fdten\u00fdch tukov, ktor\u00e9 s\u00fa prospe\u0161n\u00e9 pre kardiovaskul\u00e1rny syst\u00e9m a dokonca aj pre \u010dinnos\u0165 mozgu! Vyzdvihol by som aj ryby a morsk\u00e9 plody ako bohat\u00fd zdroj omega-3 mastn\u00fdch kysel\u00edn, ktor\u00e9 sa r\u00fdchlo a \u013eahko pripravuj\u00fa. Matusz m\u00e1 pestr\u00fd sortiment r\u00fdb: je tu obrovsk\u00fd v\u00fdber sladkovodn\u00fdch a morsk\u00fdch r\u00fdb a v\u0161etko od lacn\u00fdch a\u017e po luxusn\u00e9. A ak chcete z\u00edska\u0165 bielkoviny z mlie\u010dnych v\u00fdrobkov, ur\u010dite si vyberte tie n\u00edzkotu\u010dn\u00e9. Jogurt so \u017eivou m\u00fakou alebo kef\u00edr s\u00fa okrem in\u00e9ho zodpovedn\u00e9 za dobr\u00fa \u010drevn\u00fa fl\u00f3ru. Rozv\u00edjan\u00edm ide\u00e1lnej \u010drevnej fl\u00f3ry m\u00f4\u017eeme zn\u00ed\u017ei\u0165 riziko kardiovaskul\u00e1rnych probl\u00e9mov, rakoviny, demencie, cukrovky a potravinovej intolerancie. <\/p>\n\n\n\n

Teraz sa dost\u00e1vame k jedn\u00e9mu z faktorov, ktor\u00e9 Ma\u010farom s\u0165a\u017euj\u00fa zdrav\u00e9 stravovanie: ryby a najm\u00e4 morsk\u00e9 plody<\/a> nie je lacn\u00e1 polo\u017eka.<\/strong><\/p>\n\n\n\n

Je pravda, \u017ee zdrav\u00e9 ingrediencie s\u00fa drah\u0161ie, ale ak budete svoje zdravie pova\u017eova\u0165 za invest\u00edciu, uvid\u00edte, ako r\u00fdchlo sa v\u00e1m vr\u00e1ti. Ak sa n\u00e1m podar\u00ed vyradi\u0165 z jed\u00e1lni\u010dka \u010dokol\u00e1du, \u010dipsy, pe\u010divo a sladk\u00e9 n\u00e1poje, u\u017e sme si v rozpo\u010dte urobili miesto na ovocie a zeleninu alebo dve. Nehovoriac o men\u0161\u00edch v\u00fddavkoch na lieky. Ale to, \u010do pod\u013ea m\u0148a naozaj ide proti n\u00e1\u0161mu zdraviu - a ja to, samozrejme, ch\u00e1pem, preto\u017ee v na\u0161om r\u00fdchlom svete je \u013eahk\u00e9 necha\u0165 sa zvies\u0165 - s\u00fa spracovan\u00e9 potraviny. S\u00fa s\u00edce pohodln\u00e9 a dokonca aj chutn\u00e9 a \u010dasto lacnej\u0161ie, ako keby sme si ich robili sami, ale maj\u00fa n\u00edzky obsah \u017eiv\u00edn a obsahuj\u00fa ve\u013ea nezdrav\u00fdch pr\u00edsad, konzerva\u010dn\u00fdch l\u00e1tok a zv\u00fdraz\u0148ova\u010dov chuti. M\u00f4\u017eete si vyrobi\u0165 vlastn\u00fd smotanov\u00fd syr, ovocn\u00fd jogurt a pa\u0161t\u00e9ty, ale aj dom\u00e1ci kv\u00e1skov\u00fd chlieb z celozrnnej m\u00faky je dobrou vo\u013ebou, ak v\u00e1s nad\u00fava chlieb z obchodu. <\/p>\n\n\n\n

Vr\u00e1\u0165me sa k ryb\u00e1m. Ch\u00e1pem, \u017ee sa odpor\u00fa\u010da lovi\u0165 dvakr\u00e1t t\u00fd\u017edenne. <\/strong><\/p>\n\n\n\n

\u00c1no, to by bolo odpor\u00fa\u010danie, ale k tomu m\u00e1me e\u0161te \u010faleko, ke\u010f\u017ee priemern\u00fd Ma\u010far zje 6,7 kg ro\u010dne, pri\u010dom by mal jes\u0165 dvakr\u00e1t t\u00fd\u017edenne. Na druhej strane, obyvatelia Stredomoria skonzumuj\u00fa a\u017e 40-50 kg. Nie sme pr\u00edmorsk\u00fd n\u00e1rod, tak\u017ee je svoj\u00edm sp\u00f4sobom pochopite\u013en\u00e9, \u017ee je to pre n\u00e1s \u0165a\u017e\u0161ie, aj ke\u010f existuje ve\u013ea pozit\u00edvnych argumentov v jeho prospech. Okrem omega-3 je v\u00fdborn\u00fdm zdrojom vitam\u00ednov A a D a m\u00e1 vysok\u00fd obsah vitam\u00ednu B12 a sel\u00e9nu. V\u010faka vysok\u00e9mu obsahu vody sa r\u00fdchlo pripravuje a je \u013eahko str\u00e1vite\u013en\u00fd. Napriek tomu ho jeme len na Vianoce. Aj vtedy ho obal\u00edme a ope\u010dieme na ve\u013ekom mno\u017estve oleja alebo si priprav\u00edme dusen\u00e9ho sumca s pekn\u00fdm mastn\u00fdm chouxom. <\/p>\n\n\n\n

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Foto:Pixabay<\/figcaption><\/figure>\n\n\n\n

Ide o na\u0161e tradi\u010dn\u00e9 jedl\u00e1, ktor\u00e9 si mnoh\u00ed \u013eudia ob\u013e\u00fabili najm\u00e4 po\u010das sviatkov.<\/strong> <\/p>\n\n\n\n

Nemus\u00edte sa ich vzda\u0165, m\u00f4\u017eete ich len robi\u0165 striedmej\u0161ie. Ryby v cest\u00ed\u010dku m\u00f4\u017eete piec\u0165 aj na papieri na pe\u010denie a k\u00f4rku m\u00f4\u017eete pripravi\u0165 z tvrdej m\u00faky s gr\u00e9ckym jogurtom a n\u00edzkotu\u010dn\u00fdm tvarohom namiesto kyslej smotany. A na st\u00f4l m\u00f4\u017eete da\u0165 aj \u0161al\u00e1t a ry\u017eov\u00fd biskvit, kde ry\u017ea m\u00f4\u017ee by\u0165 z hnedej ry\u017ee. Na makov\u00e9 knedle vysk\u00fa\u0161ajte kornspitz.<\/p>\n\n\n\n

Mali by sme trva\u0165 na \u010derstv\u00fdch ryb\u00e1ch alebo mrazen\u00e9<\/a> m\u00f4\u017ee by\u0165 dobrou vo\u013ebou?<\/strong> <\/p>\n\n\n\n

Mrazenie sa vykon\u00e1va r\u00fdchlym zmrazen\u00edm, tak\u017ee obsah miner\u00e1lnych l\u00e1tok a vitam\u00ednov sa nem\u00f4\u017ee zhor\u0161i\u0165 a je zachovan\u00fd rovnako ako \u010derstv\u00fd. Mus\u00edte sa v\u0161ak uisti\u0165, \u017ee neobsahuje pr\u00eddavn\u00e9 l\u00e1tky. Rybie prsty s\u00fa ob\u013e\u00faben\u00fdm jedlom pre najmen\u0161\u00edch, preto sa sna\u017ete kupova\u0165 rybie prsty, ktor\u00e9 neobsahuj\u00fa zbyto\u010dn\u00e9 pr\u00edsady. Okrem toho sa sna\u017ete zavies\u0165 ryby do jed\u00e1lni\u010dka va\u0161ich najmen\u0161\u00edch u\u017e od \u00fatleho veku, pokia\u013e mo\u017eno u\u017e po\u010das tehotenstva, preto\u017ee omega-3 pozit\u00edvne vpl\u00fdva na v\u00fdvoj mozgu, sietnice, kognit\u00edvnych funkci\u00ed a nervov\u00e9ho syst\u00e9mu. Najnov\u0161ie v\u00fdskumy tie\u017e uk\u00e1zali, \u017ee pom\u00e1ha zmier\u0148ova\u0165 pr\u00edznaky ADHD, je v\u00fdbornou zbra\u0148ou proti krvn\u00fdm zrazenin\u00e1m, prospieva kardiovaskul\u00e1rnemu syst\u00e9mu a zni\u017euje hladinu cholesterolu. To plat\u00ed nielen pre ryby, ale aj pre morsk\u00e9 plody, tak\u017ee krab, chobotnica alebo dokonca kalam\u00e1re by mohli by\u0165 dobrou vo\u013ebou. Losos je obzvl\u00e1\u0161\u0165 bohat\u00fd na omega-3, ale na\u0161e ma\u010farsk\u00e9 ryby<\/a> busa je tie\u017e bohat\u00e1. Napriek tomu nev\u00e1hajte vysk\u00fa\u0161a\u0165 aj in\u00e9 ryby, preto\u017ee aj tie sp\u013a\u0148aj\u00fa vy\u0161\u0161ie op\u00edsan\u00fa bohatos\u0165 \u017eiv\u00edn. #


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\"\"<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Egy ide\u00e1lis b\u00e9lfl\u00f3ra kialak\u00edt\u00e1s\u00e1val cs\u00f6kkenthetj\u00fck a sz\u00edv \u00e9s \u00e9rrendszeri panaszok, daganatos megbeteged\u00e9sek, a demencia, a cukorbetegs\u00e9g, az \u00e9telintoleranci\u00e1k kialakul\u00e1s\u00e1t. Persze a k\u00e9rd\u00e9s mindig az, hogy mik\u00e9nt \u00e9rhetj\u00fck el az ide\u00e1list. R\u00e1ad\u00e1sul megjelentek a szaloncukrok, az adventi csokinapt\u00e1rak a boltokban, \u00e9s ezzel egy id\u0151ben az aggodalmunk is egyre n\u0151: mi lesz vel\u00fcnk az \u00fcnnepekkor? Hogy fogunk<\/i><\/a><\/p>","protected":false},"author":14,"featured_media":8821,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4],"tags":[],"class_list":["post-8706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alapanyagok"],"yoast_head":"\nAz eg\u00e9szs\u00e9ges alapanyagok dr\u00e1g\u00e1bbak, de hamar megt\u00e9r\u00fclnek! 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