{"id":22166,"date":"2020-03-06T07:45:28","date_gmt":"2020-03-06T06:45:28","guid":{"rendered":"https:\/\/zdravovek.eu\/?p=22166"},"modified":"2020-09-11T18:43:46","modified_gmt":"2020-09-11T16:43:46","slug":"prejidani-se-12-tipu","status":"publish","type":"post","link":"https:\/\/zdravovek.eu\/cs\/prejidani-se-12-tipu\/","title":{"rendered":"12 tip\u016f jak porazit p\u0159ej\u00edd\u00e1n\u00ed se (zjist\u00edte, jak\u00e1 je pomoc proti p\u0159ej\u00edd\u00e1n\u00ed)"},"content":{"rendered":"<p>Zdrav\u00e1 sebekontrola je pro mnoh\u00e9 lidi <strong>t\u00e9m\u011b\u0159 nedosa\u017eiteln\u00e1<\/strong>. P\u0159i j\u00eddle to plat\u00ed dvojn\u00e1sob.<\/p>\n<p>P\u0159emoci p\u0159ej\u00edd\u00e1n\u00ed se m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9&#8230; Nicm\u00e9n\u011b existuj\u00ed <strong>r\u016fzn\u00e9 zp\u016fsoby, jak tento nezdrav\u00fd zlozvyk p\u0159ekonat<\/strong>. \u010ct\u011bte v\u00edce:<\/p>\n\n<p>N\u011bkter\u00fdch n\u00e1vyk\u016f m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9 se zbavit. Mezi top zlozvyky p\u0159i jeden\u00ed pat\u0159\u00ed <strong>konzumace nadm\u011brn\u00e9ho mno\u017estv\u00ed kalori\u00ed<\/strong> v pr\u016fb\u011bhu dne nebo <strong>sn\u011bzen\u00ed<\/strong> <strong>p\u0159\u00edli\u0161 velk\u00e9 porce<\/strong> j\u00eddla najednou.<\/p>\n<p>P\u0159ej\u00edd\u00e1n\u00ed n\u00e1s m\u016f\u017ee nejen brzdit od dosa\u017een\u00ed c\u00edl\u016f, ale m\u016f\u017ee negativn\u011b ovlivnit i psychickou pohodu.<\/p>\n<span class=\"erit-highlight\"> Pokud je u v\u00e1s p\u0159ej\u00edd\u00e1n\u00ed na denn\u00edm po\u0159\u00e1dku, m\u011bli byste zpozorn\u011bt!<\/span> Pokud konzumujete p\u0159\u00edli\u0161 velk\u00e9 mno\u017estv\u00ed j\u00eddla, m\u016f\u017ee to \u010dasem <strong>v\u00e9st k p\u0159ib\u00fdv\u00e1n\u00ed<\/strong> na v\u00e1ze. Stejn\u011b v\u00e1s m\u016f\u017ee vystavit <strong>riziku vzniku chronick\u00fdch onemocn\u011bn\u00ed<\/strong>, <a href=\"https:\/\/zdravovek.eu\/cukrovka-dieta-liecba-cvicenie\/\">jako je cukrovka<\/a> a srde\u010dn\u00ed choroby.<\/p>\n<h2>Tipy jak porazit p\u0159ej\u00edd\u00e1n\u00ed<\/h2>\n<p>Zde je 12 \u00fa\u010dinn\u00fdch zp\u016fsob\u016f, jak skoncovat s p\u0159ej\u00edd\u00e1n\u00edm:<\/p>\n<h3>Jezte &#8222;plnohodnotn\u00e1&#8220; j\u00eddla<\/h3>\n<p>Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku <strong>nezpracovan\u00e9 potraviny<\/strong>.<\/p>\n<p>Je to prvn\u00ed krok jak nakopnout hubnut\u00ed a vyhnout se p\u0159ej\u00edd\u00e1n\u00ed&#8230;<\/p>\n<p>Kter\u00e9 potraviny se \u0159ad\u00ed mezi plnohodnotn\u00e1 j\u00eddla?<\/p>\n<p>Jsou to nap\u0159\u00edklad:<\/p>\n<div class='erit-listing erit-listing-kladny '>\n<ul>\n<li><strong>zelenina<\/strong><\/li>\n<li><strong>ovoce<\/strong><\/li>\n<li><strong>lu\u0161t\u011bniny<\/strong><\/li>\n<li><strong>o\u0159echy a sem\u00ednka<\/strong><\/li>\n<li><strong>olivov\u00fd olej<\/strong><\/li>\n<li><strong>celozrnn\u00e9 pe\u010divo<br \/>\n<\/strong><\/li>\n<li><strong>bioprodukty<\/strong><\/li>\n<li>voln\u011b chovan\u00e9 \u017eivo\u010di\u0161n\u00e9 produkty (dr\u016fbe\u017e, jehn\u011b\u010d\u00ed, hov\u011bz\u00ed maso, vep\u0159ov\u00e9 <strong>maso, vejce<\/strong>) a voln\u011b \u017eij\u00edc\u00ed ryby<\/li>\n<\/ul>\n<\/div>\n<p>Rovn\u011b\u017e dbejte na v\u00fdb\u011br potravin, kter\u00e9 jsou <a href=\"https:\/\/zdravovek.eu\/recenzia-psyllium\/\"><strong>bohat\u00e9 na vl\u00e1kninu<\/strong><\/a>. Mezi takov\u00e9 pat\u0159\u00ed <strong>lu\u0161t\u011bniny, zelenina, obiloviny<\/strong> a ovoce. Potraviny s vysok\u00fdm obsahem vl\u00e1kniny v\u00e1m pomohou udr\u017eet d\u00e9le pocit sytosti a sni\u017euj\u00ed nutk\u00e1n\u00ed k p\u0159ejeden\u00ed se.<\/p>\n<p>Jedna studie zjistila, \u017ee lid\u00e9, kte\u0159\u00ed jedli <strong>k sn\u00eddani <\/strong> <strong>ovesn\u00e9 vlo\u010dky<\/strong> (kter\u00e9 jsou bohat\u00e9 na vl\u00e1kninu), se c\u00edtili syt\u011bj\u0161\u00ed a na ob\u011bd sn\u011bdli m\u00e9n\u011b ne\u017e ti, kte\u0159\u00ed konzumovali na sn\u00eddani cornflakes (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25612907\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">1<\/a>).<\/p>\n<h3>Jezte tehdy, kdy\u017e je\u0161t\u011b nejste hladov\u00ed<\/h3>\n<p>Kdy\u017e u\u017e poci\u0165ujete p\u0159\u00edli\u0161n\u00fd hlad, m\u016f\u017ee snadno doj\u00edt k p\u0159ejeden\u00ed se.<\/p>\n<p>Optim\u00e1ln\u00ed je za\u010d\u00edt j\u00edst u\u017e tehdy, kdy\u017e jste zat\u00edm jen m\u00edrn\u011b hladov\u00ed. <strong>Pokud jste hladov\u00ed p\u0159\u00edli\u0161, mohlo by to v\u00e9st k sn\u011bdku v\u011bt\u0161\u00ed porce<\/strong>\u00a0ne\u017e jakou pot\u0159ebujete.<\/p>\n<p>Pokud za\u010dnete j\u00edst tehdy, kdy\u017e je\u0161t\u011b nejste hladov\u00fd (nebo jste jen m\u00e1lo hladov\u00fd), budete p\u0159irozen\u011b j\u00edst m\u00e9n\u011b a tak\u00e9 budete j\u00edst pomaleji.<\/p>\n<h3>Nevynech\u00e1vejte sn\u00eddani<\/h3>\n<p>Toto pravidlo souvis\u00ed s p\u0159edchoz\u00edm pravidlem.<\/p>\n<p>Co se stane pokud vynech\u00e1te sn\u00eddani?<\/p>\n<p>V kone\u010dn\u00e9m d\u016fsledku se m\u016f\u017ee st\u00e1t, \u017ee v pr\u016fb\u011bhu dne p\u0159ijmete mnohem v\u00edce kalori\u00ed. Je to zap\u0159\u00ed\u010din\u011bno t\u00edm, \u017ee kv\u016fli vynechan\u00e9 sn\u00eddani jsou <strong>n\u011bkte\u0159\u00ed lid\u00e9 hladov\u00ed cel\u00fd den<\/strong>. N\u011bkte\u0159\u00ed k tomu, aby znovu c\u00edtili sytost, <strong>jed\u00ed kv\u016fli vl\u010d\u00edmu hladu mnohem v\u011bt\u0161\u00ed porce<\/strong>.<\/p>\n<h3>Jezte pomalu<\/h3>\n<p>To, ne\u017e poc\u00edt\u00edte jak\u00fdkoliv pocit zasycen\u00ed trv\u00e1 jist\u00fd \u010das. <strong>Zasycen\u00ed se dostav\u00ed obvykle 10 &#8211; 30 minut po konzumaci j\u00eddla<\/strong>. Kv\u016fli tomuto zpo\u017ed\u011bn\u00ed m\u00e1me tendenci sn\u00edst v\u00edce j\u00eddla, ne\u017e skute\u010dn\u011b pot\u0159ebujeme. Rovn\u011b\u017e plat\u00ed, \u017ee \u010d\u00edm rychleji j\u00edme, t\u00edm v\u00edce i zkonzumujeme.<\/p>\n<p>Uk\u00e1zalo se, \u017ee \u010das kter\u00fd v\u011bnujete <strong>d\u016fkladn\u00e9mu roz\u017ev\u00fdk\u00e1n\u00ed<\/strong> potravin se v\u00e1m vyplat\u00ed. Sni\u017euje celkov\u00e9 mno\u017estv\u00ed p\u0159ijat\u00e9 potravy a <strong>zvy\u0161uje pocit sytosti<\/strong> (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21775556\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">2<\/a>).<\/p>\n<p>\u0158e\u0161en\u00ed: <strong>p\u0159e\u017ev\u00fdkejte ka\u017ed\u00e9 sousto alespo\u0148 10x<\/strong>. Toto jednoduch\u00e9 pravidlo zp\u016fsob\u00ed, \u017ee budete j\u00edst pomaleji. D\u00edky tomu dop\u0159ejete va\u0161emu mozku \u010das pot\u0159ebn\u00fd na zaregistrov\u00e1n\u00ed potravy. Sv\u00e9 j\u00eddlo si z\u00e1rove\u0148 budete moci v\u00edce vychutnat.<\/p>\n<div class=\"erit-block erit-block-tip\"> <strong>M\u016fj tip:<\/strong><\/p>\n<p>Pokud nejste schopni j\u00edst pomalu, m\u016f\u017eete vyu\u017e\u00edt mal\u00fd trik&#8230;<\/p>\n<p><strong>Rozlo\u017ete si j\u00eddlo na 2 \u010d\u00e1sti<\/strong>, nejprve sn\u00edte prvn\u00ed sv\u00fdm p\u0159irozen\u00fdm tempem. D\u00e1te si pauzu 5 &#8211; 10 minut a n\u00e1sledn\u011b sn\u00edte i druhou \u010d\u00e1st j\u00eddla. Takto v\u00e1m p\u0159ej\u00edd\u00e1n\u00ed nehroz\u00ed, nebo\u0165 oklamete \u017ealudek.<\/p>\n<\/div>\n<h3>Dop\u0159ejte si dostate\u010dn\u00fd sp\u00e1nek<\/h3>\n<p>Dbejte na to, abyste si dop\u0159\u00e1li ka\u017edou noc <strong>ide\u00e1ln\u011b 8-hodinov\u00fd sp\u00e1nek<\/strong>. Sn\u00ed\u017e\u00edte chu\u0165 na j\u00eddlo a <strong>normalizujete hormony<\/strong> reguluj\u00edc\u00ed tuk. Jedna studie zjistila, \u017ee i \u010d\u00e1ste\u010dn\u00e1 deprivace sp\u00e1nku p\u0159isp\u00edv\u00e1 k inzulinov\u00e9 rezistenci, kter\u00e1 je po\u010d\u00e1te\u010dn\u00edm st\u00e1diem cukrovky 2. typu&#8230;<\/p>\n<h3>Omezte stres<\/h3>\n<p><strong>Stres \u010dasto zp\u016fsobuje p\u0159ej\u00edd\u00e1n\u00ed<\/strong>. Proto je d\u016fle\u017eit\u00e9, abyste sn\u00ed\u017eili mno\u017estv\u00ed stresu, kter\u00fd za\u017e\u00edv\u00e1te v pr\u016fb\u011bhu dne.<\/p>\n<p>Chronick\u00fd stres <strong>zvy\u0161uje hladiny kortizolu<\/strong> (hormonu, kter\u00fd zvy\u0161uje chu\u0165 k j\u00eddlu). Studie uk\u00e1zaly, \u017ee stres m\u016f\u017ee <strong>v\u00e9st k p\u0159ej\u00edd\u00e1n\u00ed, zv\u00fd\u0161en\u00e9mu hladu<\/strong> a zv\u00fd\u0161en\u00ed t\u011blesn\u00e9 hmotnosti (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4026680\/\" target=\"_blank\" rel=\"noopener noreferrer\">3<\/a>).<\/p>\n<p>Existuje mnoho jednoduch\u00fdch zp\u016fsob\u016f, jak sn\u00ed\u017eit \u00farove\u0148 ka\u017edodenn\u00edho stresu. Mezi n\u011b pat\u0159\u00ed <a href=\"https:\/\/zdravovek.eu\/joga-cvicenie-a-cviky\/\">cvi\u010den\u00ed j\u00f3gy<\/a>, poslech hudby, zahradnictv\u00ed, meditace, cvi\u010den\u00ed a dechov\u00e1 cvi\u010den\u00ed.<\/p>\n<p>Z\u00e1rove\u0148 je d\u016fle\u017eit\u00e9, abyste svou pozornost obr\u00e1tily na j\u00eddlo. I to, \u017ee jste vystresovan\u00ed, m\u016f\u017ee m\u00edt za n\u00e1sledek nespr\u00e1vn\u00e9 tr\u00e1ven\u00ed (stresov\u00e9 hormony zpomaluj\u00ed metabolismus).<\/p>\n<h3>Vyhn\u011bte se jeden\u00ed p\u0159\u00edmo z obal\u016f<\/h3>\n<p>J\u00edst chipsy p\u0159\u00edmo z obalu, zmrzliny z kartonu nebo balen\u00e9 j\u00eddlo p\u0159\u00edmo z krabice m\u016f\u017ee v\u00e9st ke konzumaci v\u011bt\u0161\u00edho mno\u017estv\u00ed, ne\u017e skute\u010dn\u011b pot\u0159ebujete.<\/p>\n<p><strong>Nam\u00edsto toho si naberte 1 porci na tal\u00ed\u0159<\/strong>. Tak budete p\u0159esn\u011b v\u011bd\u011bt, kolik jste toho sn\u011bdli.<\/p>\n<h3>Za\u0159a\u010fte do stravy v\u00edce protein\u016f<\/h3>\n<p><strong>Potraviny bohat\u00e9 na b\u00edlkoviny dovedou zasytit na del\u0161\u00ed dobu<\/strong> a nav\u00edc sni\u017euj\u00ed chu\u0165 na j\u00eddlo. Proto je dobr\u00e9 za\u010d\u00edt den s j\u00eddlem pln\u00fdm b\u00edlkovin.<\/p>\n<p>Na sn\u00eddani se osv\u011bd\u010dily nap\u0159\u00edklad vejce nebo tvaroh. J\u00eddla, kter\u00e1 jsou bohat\u00e1 na b\u00edlkoviny, maj\u00ed tendenci sni\u017eovat hladiny ghrelinu &#8211; hormonu, kter\u00fd stimuluje hlad (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28146063\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">4<\/a>).<\/p>\n<h3>Neodp\u00edrejte si v\u0161echny sv\u00e9 obl\u00edben\u00e9 potraviny<\/h3>\n<p>Stravovac\u00ed pl\u00e1n, p\u0159i kter\u00e9m vylou\u010d\u00edte v\u0161echna obl\u00edben\u00e9 j\u00eddla, m\u016f\u017ee zp\u016fsobit, \u017ee se budete <strong>c\u00edtit frustrovan\u00ed a budete m\u00edt na &#8222;zak\u00e1zan\u00e9 potraviny&#8220; mnohem v\u011bt\u0161\u00ed chu\u0165<\/strong>. To \u010dasto vede k tomu, \u017ee p\u0159i nejbli\u017e\u0161\u00ed p\u0159\u00edle\u017eitosti zh\u0159e\u0161\u00edte.<\/p>\n<p>Z\u00e1vazek, \u017ee od nyn\u011bj\u0161ka nej\u00edte \u017e\u00e1dnou zmrzlinu, ani kousek pizzy \u010di \u010dokol\u00e1dy nen\u00ed pro v\u011bt\u0161inu lid\u00ed realistick\u00fd&#8230;<\/p>\n<p>Nam\u00edsto toho se soust\u0159e\u010fte na to, <strong>aby se va\u0161e strava skl\u00e1dala ze zdrav\u00fdch a v\u00fd\u017eivn\u00fdch j\u00eddel, p\u0159i\u010dem\u017e jednou za \u010das m\u00e1te povoleno zh\u0159e\u0161it<\/strong> (ur\u010dit\u011b si nap\u0159\u00edklad 1 den v t\u00fddnu, kdy m\u00e1te povoleno d\u00e1t si obl\u00edben\u00fd kol\u00e1\u010d, sladkost nebo burger).<\/p>\n<h3>Kdy\u017e jste hladov\u00ed, zkuste se nejprve nap\u00edt<\/h3>\n<p>Ani na\u0161e t\u011blo nen\u00ed neomyln\u00e9&#8230; N\u011bkdy zam\u011b\u0148uje pocity \u017e\u00edzn\u011b za hlad. Proto se <strong>p\u0159i pocitu m\u00edrn\u00e9ho hladu nejprve napijte<\/strong>.<\/p>\n<p>Ale pozor! Nen\u00ed tekutina jako tekutina&#8230;<\/p>\n<p>Nejvhodn\u011bj\u0161\u00ed jsou <strong>\u010dist\u00e1 voda, voda s citronem, miner\u00e1lka nebo neslazen\u00e9 bylinn\u00e9 \u010daje<\/strong>.<\/p>\n<p>Ur\u010dit\u011b nepijte &#8222;tekut\u00e9 kalorie&#8220;. Pit\u00ed sladk\u00fdch n\u00e1poj\u016f, jako je kola a d\u017eus, by mohlo v\u00e9st ke zv\u00fd\u0161en\u00ed t\u011blesn\u00e9 hmotnosti a zv\u00fd\u0161en\u00ed rizika n\u011bkter\u00fdch onemocn\u011bn\u00ed, jako je cukrovka.<\/p>\n<h4>Tekut\u00e9 kalorie<\/h4>\n<p>Studie uk\u00e1zaly, \u017ee konzumace slazen\u00fdch n\u00e1poj\u016f spolu s j\u00eddlem m\u016f\u017ee b\u00fdt spojena s p\u0159ej\u00edd\u00e1n\u00edm. P\u0159ehled 17 studi\u00ed zjistil, \u017ee dosp\u011bl\u00ed, kte\u0159\u00ed pili slazen\u00e9 n\u00e1poje spolu s j\u00eddlem, zkonzumovali o 7,8 % v\u00edce potravin ne\u017e dosp\u011bl\u00ed, kte\u0159\u00ed konzumovali jen \u010distou vodu s j\u00eddlem (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2929932\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">5<\/a>).<\/p>\n<p>Nav\u00edc <strong>kalorick\u00e9 n\u00e1poje v\u00e1s nezasyt\u00ed<\/strong> a zp\u016fsob\u00ed velk\u00e9 v\u00fdkyvy v hladin\u011b inzul\u00ednu.<\/p>\n<p>C\u00edlem je vyp\u00edt alespo\u0148 2 litry vody denn\u011b. <span class=\"erit-highlight\"><strong>N\u011bkte\u0159\u00ed pou\u017e\u00edvaj\u00ed mal\u00fd trik<\/strong>: na potla\u010den\u00ed apetitu cca 20 minut p\u0159ed ka\u017ed\u00fdm j\u00eddlem vypij\u00ed sklenici vody. <\/span>\n<h3>Do j\u00eddel p\u0159idejte sko\u0159ici nebo ocet (= kontrola krevn\u00edho cukru)<\/h3>\n<p>Chceteli ochutit sv\u00e9 j\u00eddlo nebo n\u00e1poj, existuje mnoho<strong><a href=\"https:\/\/zdravovek.eu\/nahrada-cukru\/\">chutn\u00fdch n\u00e1hrad cukru<\/a><\/strong>.<\/p>\n<p>Zn\u00e1me <strong>mnoho ko\u0159en\u00ed a p\u0159\u00edsad, kter\u00e9 nejen ozvl\u00e1\u0161tn\u00ed j\u00eddlo, ale ud\u011blaj\u00ed ho i chutn\u011bj\u0161\u00edm a zdrav\u011bj\u0161\u00edm<\/strong>. O octu se dok\u00e1zalo, \u017ee <strong><a href=\"https:\/\/zdravovek.eu\/glykemicky-index-potravin-tabulky\/\">sni\u017euje glykemick\u00fd index<\/a><\/strong> (co\u017e znamen\u00e1, \u017ee potraviny metabolizuj\u00ed pomaleji a nedoch\u00e1z\u00ed k v\u00fdrazn\u00e9mu <a href=\"https:\/\/zdravovek.eu\/cukor-v-krvi\/\">v\u00fdkyvu hladiny cukru v krvi<\/a>). Ocet m\u016f\u017eete p\u0159idat kv\u016fli jeho kysel\u00e9 chuti do sal\u00e1tov\u00fdch z\u00e1livek, \u010di om\u00e1\u010dek bez p\u0159id\u00e1n\u00ed kalori\u00ed.<\/p>\n<p>Sko\u0159ice rovn\u011b\u017e sni\u017euje glykemick\u00fd index potravin. M\u016f\u017eete ji p\u0159idat do k\u00e1vy, smoothies a v\u00fdborn\u011b se hod\u00ed ke raj\u010datov\u00fdm om\u00e1\u010dk\u00e1m.<\/p>\n<h3>Cvi\u010dte<\/h3>\n<p>Ne ka\u017ed\u00fd m\u00e1 r\u00e1d cvi\u010den\u00ed. Proto je hlavn\u00ed naj\u00edt cvi\u010den\u00ed, kter\u00e9 v\u00e1s bav\u00ed&#8230;<\/p>\n<p>Co se t\u00fd\u010de pohybov\u00fdch aktivit, opravdu je z \u010deho vyb\u00edrat. Vyzkou\u0161et m\u016f\u017eete nap\u0159\u00edklad <strong>b\u011bh, cyklistiku, tanec, plav\u00e1n\u00ed, m\u00ed\u010dov\u00e9 hry<\/strong>, badminton, trampol\u00ednu&#8230;<\/p>\n<p>Pokud v\u00e1m zdravotn\u00ed stav nedovoluje n\u00e1ro\u010dn\u011bj\u0161\u00ed pohybovou aktivitu, doporu\u010duje se <strong>alespo\u0148 30 minut ch\u016fze denn\u011b<\/strong>. Cvi\u010den\u00ed je \u00fa\u010dinn\u00fdm receptem na p\u0159ej\u00edd\u00e1n\u00ed.<\/p>\n<h2>Shrnut\u00ed<\/h2>\n<p>Mnoho lid\u00ed bojuje s p\u0159ej\u00edd\u00e1n\u00edm.<\/p>\n<p>Na\u0161t\u011bst\u00ed existuje mnoho zp\u016fsob\u016f, jak p\u0159evz\u00edt kontrolu nad sv\u00fdmi stravovac\u00edmi n\u00e1vyky&#8230;<\/p>\n<p>Jako podporu proti p\u0159ej\u00edd\u00e1n\u00ed m\u016f\u017eete nap\u0159\u00edklad <strong>za\u0159adit do stravy v\u00edce b\u00edlkovin<\/strong>, sn\u00ed\u017eit \u00farove\u0148 stresu nebo <strong>j\u00edst pomaleji<\/strong>.<\/p>\n<p><strong>P\u0159ej\u00edd\u00e1n\u00ed m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9 p\u0159ekonat, ale nen\u00ed to nemo\u017en\u00e9<\/strong>. Zkuste vyu\u017e\u00edt tipy uveden\u00e9 v \u010dl\u00e1nku. Douf\u00e1me, \u017ee v\u00e1m pomohou porazit p\u0159ej\u00edd\u00e1n\u00ed a vybudovat zdrav\u00e9 n\u00e1vyky.<\/p>\n<p>Zdroje:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-stop-overeating\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">healthline.com<\/a><\/li>\n<li><a href=\"https:\/\/blog.myfitnesspal.com\/6-appetite-control-strategies-that-helped-me-stop-overeating\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">myfitnesspal.com<\/a><\/li>\n<\/ul>\n<div class='erit-disclaimer'><span class='erit-disclaimer-icon'><span class='erit-disclaimer-text'>!<\/span><\/span><span class='erit-disclaimer-text'>\u010cl\u00e1nek byl vypracov\u00e1n l\u00e9k\u00e1rn\u00edkem av\u0161ak, slou\u017e\u00ed pouze pro informativn\u00ed \u00fa\u010dely - nenahrazuje l\u00e9ka\u0159sk\u00e9 vy\u0161et\u0159en\u00ed, nebo osobn\u00ed setk\u00e1n\u00ed v l\u00e9k\u00e1rn\u011b.<\/span><\/div>\n<script type='text\/javascript' >\n                jQuery(document).ready(function($) {\n    \n                    let data = {\n                        'action': 'render_widget_action',\n                        'postId': null,\n                        'categoryId': null\n                    };\n    \n                    let ajaxUrlFromPHP = 'https:\/\/zdravovek.eu\/wp-admin\/admin-ajax.php';\n                    jQuery.post(ajaxUrlFromPHP, data, function(response) {\n                        if(response == 0){\n                            \/\/ chyba\n                            jQuery( '#eap_top_w' ).html( '' );\n                            jQuery( '#eap_top_w_wrap' ).hide();\n                        } if(response == -1){\n                            \/\/ nenasli ziadne produkty\n                            jQuery( '#eap_top_w' ).html( '' );\n                            jQuery( '#eap_top_w_wrap' ).hide();\n                        } else {\n                            let desktop = $(window).width() > 960;\n                            if(desktop){\n                                jQuery( '#eap_top_w' ).html( response );\n                                jQuery( '#eap_top_w_wrap' ).fadeIn(1000);\n                            } else {\n                                jQuery( '#eap_top_w_mob_chart' ).html( response );\n                                jQuery( '#eap_top_w_mob' ).fadeIn(1000); 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P\u0159i j\u00eddle to plat\u00ed dvojn\u00e1sob. P\u0159emoci p\u0159ej\u00edd\u00e1n\u00ed se m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9&#8230; Nicm\u00e9n\u011b existuj\u00ed r\u016fzn\u00e9 zp\u016fsoby, jak tento nezdrav\u00fd zlozvyk p\u0159ekonat. \u010ct\u011bte v\u00edce: N\u011bkter\u00fdch n\u00e1vyk\u016f m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9 se zbavit. Mezi top zlozvyky p\u0159i jeden\u00ed pat\u0159\u00ed konzumace nadm\u011brn\u00e9ho mno\u017estv\u00ed kalori\u00ed v pr\u016fb\u011bhu dne nebo sn\u011bzen\u00ed p\u0159\u00edli\u0161 velk\u00e9 porce [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17820,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[101],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v15.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12 tip\u016f jak porazit p\u0159ej\u00edd\u00e1n\u00ed se (pomoc proti p\u0159ej\u00edd\u00e1n\u00ed) | Zdravov\u011bk<\/title>\n<meta name=\"description\" content=\"P\u0159emoci p\u0159ej\u00edd\u00e1n\u00ed m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9... Ale existuje \u00fa\u010dinn\u00e1 pomoc, jak tento nezdrav\u00fd zlozvyk p\u0159ekonat. 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