{"id":3370,"date":"2026-08-21T19:44:29","date_gmt":"2026-08-21T17:44:29","guid":{"rendered":"https:\/\/dietvsdiet.com\/?page_id=3370"},"modified":"2026-10-27T14:03:22","modified_gmt":"2026-10-27T13:03:22","slug":"jidelnicek-pro-dash-dietu","status":"publish","type":"page","link":"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-dash-dietu","title":{"rendered":"J\u00eddeln\u00ed\u010dek pro DASH dietu"},"content":{"rendered":"\n<div class=\"dvd-meal-v3\"><div class=\"dvd-meal-hero\">\n\n\n<h1 class=\"wp-block-heading\">14-denn\u00ed j\u00eddeln\u00ed\u010dek pro DASH dietu<\/h1>\n\n\n<style>.kb-row-layout-id3370_ce2424-74 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id3370_ce2424-74 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id3370_ce2424-74 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id3370_ce2424-74 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id3370_ce2424-74 > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id3370_ce2424-74 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id3370_ce2424-74 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col,.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col{flex-direction:column;}.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3370_1d43cb-e2{position:relative;}@media all and (max-width: 1024px){.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3370_1d43cb-e2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3370_1d43cb-e2\"><div class=\"kt-inside-inner-col\">\n<p class=\"wp-block-paragraph\">J\u00eddeln\u00ed\u010dek pro DASH dietu nab\u00edz\u00ed 42 recept\u016f na 14 dn\u00ed s obilovinami, zeleninou, ovocem, lu\u0161t\u011bninami, n\u00edzkotu\u010dn\u00fdmi ml\u00e9\u010dn\u00fdmi v\u00fdrobky a libov\u00fdmi zdroji b\u00edlkovin. Je inspirac\u00ed pro b\u011b\u017en\u00e9 va\u0159en\u00ed; spln\u011bn\u00ed konkr\u00e9tn\u00edho limitu sod\u00edku bez v\u00fdpo\u010dtu podle etiket nepotvrzuje.<\/p>\n\n<p class=\"wp-block-paragraph\">Principy, vhodnost a omezen\u00ed vysv\u011btluje \u010dl\u00e1nek <a href=\"https:\/\/dietvsdiet.com\/cs\/dash-dieta\">DASH dieta<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DASH z\u00e1rove\u0148 omezuje <strong>potraviny s vysok\u00fdm obsahem sod\u00edku, uzeniny, vysoce zpracovan\u00e9 potraviny, sladkosti, slazen\u00e9 n\u00e1poje a potraviny bohat\u00e9 na nasycen\u00e9 tuky<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u016fle\u017eitou sou\u010d\u00e1st\u00ed diety je dostate\u010dn\u00fd p\u0159\u00edjem <strong>drasl\u00edku, ho\u0159\u010d\u00edku, v\u00e1pn\u00edku a vl\u00e1kniny<\/strong> z b\u011b\u017en\u00fdch potravin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pl\u00e1n obsahuje t\u0159i hlavn\u00ed j\u00eddla denn\u011b na 14 dn\u00ed. Energie, b\u00edlkoviny, sacharidy a tuky jsou u recept\u016f uvedeny jako orienta\u010dn\u00ed v\u00fdpo\u010dty, nikoli jako garantovan\u00e9 hodnoty konkr\u00e9tn\u00edho v\u00fdrobku. Porce i p\u0159\u00edpadn\u00e9 sva\u010diny p\u0159izp\u016fsobte sv\u00fdm pot\u0159eb\u00e1m.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column3370_4b27d8-bf > .kt-inside-inner-col,.kadence-column3370_4b27d8-bf > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column3370_4b27d8-bf > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3370_4b27d8-bf > .kt-inside-inner-col{flex-direction:column;}.kadence-column3370_4b27d8-bf > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3370_4b27d8-bf > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3370_4b27d8-bf{position:relative;}@media all and (max-width: 1024px){.kadence-column3370_4b27d8-bf > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3370_4b27d8-bf > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3370_4b27d8-bf\"><div class=\"kt-inside-inner-col\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-DASH-dieta.jpg\" alt=\"14-denn\u00ed j\u00eddeln\u00ed\u010dek pro DASH dietu\" class=\"wp-image-1997\" srcset=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-DASH-dieta.jpg 768w, https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-DASH-dieta-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n<\/div><\/div>\n\n<\/div><\/div>\n\n\n<\/div>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Jak j\u00eddeln\u00ed\u010dek pro DASH dietu pou\u017e\u00edvat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mno\u017estv\u00ed plat\u00ed pro jednu osobu. Maso a ryby va\u017ete p\u0159ed tepelnou \u00fapravou, konzervovan\u00e9 ryby po slit\u00ed. R\u00fd\u017ee, bulgur, t\u011bstoviny a vlo\u010dky jsou v\u00e1\u017een\u00e9 such\u00e9; lu\u0161t\u011bniny va\u0159en\u00e9 nebo po slit\u00ed. Avok\u00e1do va\u017ete jako du\u017einu. Alternativu zvolte m\u00edsto p\u016fvodn\u00ed suroviny, nikoli nav\u00edc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>180 g ku\u0159ec\u00edch prsou (nebo kr\u016ft\u00edch prsou \/ libov\u00e9 ryby)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1m\u011bny m\u011bn\u00ed energii i \u017eiviny. Pro p\u0159esn\u00e9 nastaven\u00ed p\u0159epo\u010d\u00edtejte skute\u010dn\u00fd v\u00fdrobek, gram\u00e1\u017e a cel\u00fd den v\u010detn\u011b sva\u010din a n\u00e1poj\u016f.<\/p>\n\n\n\n<\/section>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3042077210489155\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- DIETvsDIET \u2013 obsah -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-3042077210489155\"\n     data-ad-slot=\"9496129878\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-section dvd-meal-week\">\n\n\n<h2 class=\"wp-block-heading\">1. t\u00fdden<\/h2>\n\n\n\n<div class=\"diet-shopping-wrap\"><div class=\"shopping-list-visible\"><h3>N\u00e1kup na 1. t\u00fdden<\/h3><p>Sou\u010det surovin pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty receptu; sva\u010diny nejsou zahrnuty. U sm\u011bs\u00ed zeleniny jde o celkovou hmotnost sm\u011bsi nav\u00edc k samostatn\u00fdm polo\u017ek\u00e1m; pom\u011br slo\u017eek recept neur\u010duje. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9, maso a ryby syrov\u00e9, konzervovan\u00e9 ryby po slit\u00ed. Olej je v gramech. Podle velikosti balen\u00ed nakupte v\u00edce.<\/p><h3>Maso, ryby, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3><ul><li>N\u00edzkotu\u010dn\u00e9ho ml\u00e9ka \u2014 450 ml<\/li><li>Ku\u0159ec\u00edch prsou \u2014 580 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho jogurtu \u2014 700 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu \u2014 300 g<\/li><li>Lososa \u2014 360 g<\/li><li>Vejce \u2014 5 ks<\/li><li>N\u00edzkotu\u010dn\u00e9ho tvarohu \u2014 400 g<\/li><li>Kr\u016ft\u00edch prsou \u2014 200 g<\/li><li>Tresky \u2014 220 g<\/li><li>Scezen\u00e9ho tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b s ni\u017e\u0161\u00edm obsahem soli \u2014 120 g<\/li><\/ul><h3>Obiloviny a lu\u0161t\u011bniny<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 310 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 150 g<\/li><li>Va\u0159en\u00e9 \u010do\u010dky \u2014 400 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 17 kraj\u00edc\u016f<\/li><li>Va\u0159en\u00e9 cizrny \u2014 530 g<\/li><li>Such\u00e9ho bulguru \u2014 160 g<\/li><li>Va\u0159en\u00fdch fazol\u00ed \u2014 350 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 170 g<\/li><\/ul><h3>Zelenina, ovoce a sm\u011bsi<\/h3><ul><li>Ban\u00e1ny \u2014 4 ks<\/li><li>Brokolice \u2014 500 g<\/li><li>Raj\u010dat \u2014 1450 g<\/li><li>Okurky \u2014 500 g<\/li><li>Papriky \u2014 300 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 150 g<\/li><li>Bobulov\u00e9ho ovoce \u2014 200 g<\/li><li>Jablka \u2014 2 ks<\/li><li>Brambor \u2014 300 g<\/li><li>Brokolice a mrkve \u2014 250 g<\/li><li>\u0160pen\u00e1tu \u2014 250 g<\/li><li>Pomeran\u010de \u2014 1 ks<\/li><li>Cukety, papriky a brokolice \u2014 250 g<\/li><li>Avok\u00e1da \u2014 200 g<\/li><li>Bat\u00e1tu \u2014 300 g<\/li><li>Cukety \u2014 100 g<\/li><li>Papriky, cukety a raj\u010dat \u2014 250 g<\/li><li>Listov\u00e9ho sal\u00e1tu, raj\u010dat a okurky \u2014 300 g<\/li><li>Brokolice, mrkve a papriky \u2014 250 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 50 g<\/li><li>Chia sem\u00ednek \u2014 20 g<\/li><li>Olivov\u00e9ho oleje \u2014 210 g<\/li><li>Nesolen\u00fdch mandl\u00ed \u2014 65 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, bylinky, pep\u0159 a sko\u0159ice; mno\u017estv\u00ed nen\u00ed v receptech ur\u010deno. Alternativy nekupujte nav\u00edc.<\/p><\/div><button type=\"button\" class=\"shopping-print-button\" onclick=\"printShoppingList('dash-shopping-week-1')\">\ud83d\udda8 Vytisknout n\u00e1kupn\u00ed seznam<\/button><div id=\"dash-shopping-week-1\" class=\"shopping-list-print\"><h2>DASH dieta \u2013 1. t\u00fdden<\/h2><p>Sou\u010det surovin pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty receptu; sva\u010diny nejsou zahrnuty. U sm\u011bs\u00ed zeleniny jde o celkovou hmotnost sm\u011bsi nav\u00edc k samostatn\u00fdm polo\u017ek\u00e1m; pom\u011br slo\u017eek recept neur\u010duje. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9, maso a ryby syrov\u00e9, konzervovan\u00e9 ryby po slit\u00ed. Olej je v gramech. Podle velikosti balen\u00ed nakupte v\u00edce.<\/p><h3>Maso, ryby, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3><ul><li>N\u00edzkotu\u010dn\u00e9ho ml\u00e9ka \u2014 450 ml<\/li><li>Ku\u0159ec\u00edch prsou \u2014 580 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho jogurtu \u2014 700 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu \u2014 300 g<\/li><li>Lososa \u2014 360 g<\/li><li>Vejce \u2014 5 ks<\/li><li>N\u00edzkotu\u010dn\u00e9ho tvarohu \u2014 400 g<\/li><li>Kr\u016ft\u00edch prsou \u2014 200 g<\/li><li>Tresky \u2014 220 g<\/li><li>Scezen\u00e9ho tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b s ni\u017e\u0161\u00edm obsahem soli \u2014 120 g<\/li><\/ul><h3>Obiloviny a lu\u0161t\u011bniny<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 310 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 150 g<\/li><li>Va\u0159en\u00e9 \u010do\u010dky \u2014 400 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 17 kraj\u00edc\u016f<\/li><li>Va\u0159en\u00e9 cizrny \u2014 530 g<\/li><li>Such\u00e9ho bulguru \u2014 160 g<\/li><li>Va\u0159en\u00fdch fazol\u00ed \u2014 350 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 170 g<\/li><\/ul><h3>Zelenina, ovoce a sm\u011bsi<\/h3><ul><li>Ban\u00e1ny \u2014 4 ks<\/li><li>Brokolice \u2014 500 g<\/li><li>Raj\u010dat \u2014 1450 g<\/li><li>Okurky \u2014 500 g<\/li><li>Papriky \u2014 300 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 150 g<\/li><li>Bobulov\u00e9ho ovoce \u2014 200 g<\/li><li>Jablka \u2014 2 ks<\/li><li>Brambor \u2014 300 g<\/li><li>Brokolice a mrkve \u2014 250 g<\/li><li>\u0160pen\u00e1tu \u2014 250 g<\/li><li>Pomeran\u010de \u2014 1 ks<\/li><li>Cukety, papriky a brokolice \u2014 250 g<\/li><li>Avok\u00e1da \u2014 200 g<\/li><li>Bat\u00e1tu \u2014 300 g<\/li><li>Cukety \u2014 100 g<\/li><li>Papriky, cukety a raj\u010dat \u2014 250 g<\/li><li>Listov\u00e9ho sal\u00e1tu, raj\u010dat a okurky \u2014 300 g<\/li><li>Brokolice, mrkve a papriky \u2014 250 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 50 g<\/li><li>Chia sem\u00ednek \u2014 20 g<\/li><li>Olivov\u00e9ho oleje \u2014 210 g<\/li><li>Nesolen\u00fdch mandl\u00ed \u2014 65 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, bylinky, pep\u0159 a sko\u0159ice; mno\u017estv\u00ed nen\u00ed v receptech ur\u010deno. Alternativy nekupujte nav\u00edc.<\/p><\/div><\/div>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<p class=\"diet-nutrition-intro wp-block-paragraph\"><strong>Jak \u010d\u00edst v\u00fd\u017eivov\u00e9 hodnoty:<\/strong> \u00dadaj u ka\u017ed\u00e9ho receptu plat\u00ed pro celou uvedenou porci pro jednu osobu. Jde o orienta\u010dn\u00ed v\u00fdpo\u010det ze surovin, nikoli o laboratorn\u00ed anal\u00fdzu hotov\u00e9ho j\u00eddla. P\u0159i z\u00e1m\u011bn\u011b v\u00fdrobku, zm\u011bn\u011b gram\u00e1\u017ee nebo jin\u00e9m po\u010dtu porc\u00ed se hodnoty m\u011bn\u00ed.<\/p>\n\n\n\n<details class=\"diet-nutrition-method\"><summary>Jak jsme hodnoty vypo\u010d\u00edtali a jak\u00e9 p\u0159edpoklady pou\u017e\u00edv\u00e1me<\/summary><p>V\u00fdpo\u010det s\u010d\u00edt\u00e1 energii a makro\u017eiviny surovin podle stavu v\u00e1\u017een\u00ed uveden\u00e9ho v receptech a pokynech tohoto j\u00eddeln\u00ed\u010dku. Cel\u00e1 uveden\u00e1 d\u00e1vka oleje je zapo\u010d\u00edt\u00e1na. U alternativ po\u010d\u00edt\u00e1me prvn\u00ed uvedenou mo\u017enost; pokud pokyny j\u00eddeln\u00ed\u010dku v\u00fdslovn\u011b vyb\u00edraj\u00ed jednotnou variantu pro n\u00e1kup (nap\u0159\u00edklad len m\u00edsto chia), pou\u017e\u00edv\u00e1me tuto variantu. Dal\u0161\u00ed mo\u017enosti se nep\u0159ipo\u010d\u00edt\u00e1vaj\u00ed. U rozsahu mno\u017estv\u00ed pou\u017e\u00edv\u00e1me jeho st\u0159ed. Sm\u011bsi s neur\u010den\u00fdm pom\u011brem po\u010d\u00edt\u00e1me stejn\u00fdmi hmotnostn\u00edmi d\u00edly; obecn\u00e1 zelenina znamen\u00e1 stejn\u00e9 d\u00edly mrkve, cukety a papriky, bobulov\u00e9 ovoce stejn\u00e9 d\u00edly bor\u016fvek a malin, obecn\u00e9 ovoce stejn\u00e9 d\u00edly jablka a ban\u00e1nu.<\/p><p>Pokud chyb\u00ed gram\u00e1\u017e kusu, pou\u017e\u00edv\u00e1me jedlou \u010d\u00e1st: vejce 50 g, b\u00edlek 33 g, kraj\u00edc chleba 40 g, celozrnn\u00e1 placka 40 g, ban\u00e1n 118 g, jablko 182 g, hru\u0161ka 178 g, pomeran\u010d 131 g, kiwi 69 g, avok\u00e1do 150 g, mango 336 g a plantain 179 g. Men\u0161\u00ed ban\u00e1n m\u00e1 ve v\u00fdpo\u010dtu 101 g a men\u0161\u00ed jablko 149 g; v\u011bt\u0161\u00ed ban\u00e1n 136 g a v\u011bt\u0161\u00ed jablko 223 g. Konkr\u00e9tn\u00ed pou\u017eit\u00e1 hmotnost je tak\u00e9 u receptu. Neodv\u00e1\u017een\u00e9 v\u00fdznamn\u011bj\u0161\u00ed p\u0159\u00edsady maj\u00ed u receptu vlastn\u00ed modelov\u00fd p\u0159edpoklad; neodv\u00e1\u017een\u00e9 drobn\u00e9 bylinky, ko\u0159en\u00ed, ocet a voda nejsou energeticky zapo\u010d\u00edt\u00e1ny. Ml\u00e9ko a kef\u00edr p\u0159epo\u010d\u00edt\u00e1v\u00e1me p\u0159ibli\u017en\u011b 1,03 g\/ml, s\u00f3jovou om\u00e1\u010dku 1,16 g\/ml a ostatn\u00ed tekut\u00e9 suroviny p\u0159ibli\u017en\u011b 1 g\/ml; u v\u00fdrobku s \u00fadajem na 100 ml pou\u017e\u00edv\u00e1me p\u0159\u00edmo objem.<\/p><p>Sacharidy jsou orienta\u010dn\u011b uvedeny bez vl\u00e1kniny; u datab\u00e1zov\u00fdch \u00fadaj\u016f USDA byla vl\u00e1knina ode\u010dtena od celkov\u00fdch sacharid\u016f, pokud byla uvedena. Energie vych\u00e1z\u00ed z datab\u00e1zov\u00e9 nebo v\u00fdrobcem uveden\u00e9 energie; rozd\u00edl oproti jednoduch\u00e9mu sou\u010dtu 4\u20134\u20139 je mo\u017en\u00fd. Energie se zaokrouhluje na 5 kcal a 10 kJ, makro\u017eiviny na 0,1 g. Uveden\u00e9 hodnoty nejsou p\u0159esn\u00fdm podkladem pro d\u00e1vkov\u00e1n\u00ed l\u00e9k\u016f ani potvrzen\u00edm spln\u011bn\u00ed individu\u00e1ln\u00edch l\u00e9\u010debn\u00fdch limit\u016f.<\/p><p>Pro v\u00fdrobky bez ur\u010den\u00e9 zna\u010dky jsou pou\u017eity tyto konkr\u00e9tn\u00ed v\u00fdpo\u010dtov\u00e9 profily: n\u00edzkotu\u010dn\u00fd jogurt 1.55 % tuku (63 kcal\/100 g); n\u00edzkotu\u010dn\u00fd \u0159eck\u00fd jogurt 1.92 % tuku (73 kcal\/100 g); n\u00edzkotu\u010dn\u00fd tvaroh 0.5 % tuku (88 kcal\/100 g); n\u00edzkotu\u010dn\u00e9 ml\u00e9ko 0.97 % tuku (42 kcal\/100 g). Etiketa va\u0161eho v\u00fdrobku m\u016f\u017ee uv\u00e1d\u011bt jin\u00e9 hodnoty. Obecn\u00e9 o\u0159echy po\u010d\u00edt\u00e1me jako vla\u0161sk\u00e9, obecn\u00fd tvrd\u00fd s\u00fdr jako \u010dedar a obecn\u00fd ov\u010d\u00ed s\u00fdr jako profil feta; nejde o tvrzen\u00ed, \u017ee v\u0161echny v\u00fdrobky maj\u00ed stejn\u00e9 slo\u017een\u00ed.<\/p><p>Zdroje: <a href=\"https:\/\/fdc.nal.usda.gov\/download-datasets\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central \u2013 SR Legacy<\/a>, <a href=\"https:\/\/nika.sk\/produkty\/tvaroh\/\" target=\"_blank\" rel=\"noopener\">NIKA \u2013 tvaroh<\/a>. V\u00fdpo\u010det dopln\u011bn 23. 10. 2026.<\/p><\/details>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 1<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s ban\u00e1nem a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 70 g ovesn\u00fdch vlo\u010dek, 250 ml n\u00edzkotu\u010dn\u00e9ho ml\u00e9ka, 1 ban\u00e1n, 25 g nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f, 10 g chia sem\u00ednek, sko\u0159ice.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2920 kJ) \u00b7 B\u00edlkoviny: 27,2 g \u00b7 Sacharidy: 78,2 g \u00b7 Tuky: 27,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vlo\u010dky uva\u0159te v ml\u00e9ce. P\u0159idejte nakr\u00e1jen\u00fd ban\u00e1n, o\u0159echy, chia sem\u00ednka a sko\u0159ici.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s hn\u011bdou r\u00fd\u017e\u00ed a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edch prsou <em>(nebo kr\u016ft\u00edch)<\/em>, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 250 g brokolice, 15 g olivov\u00e9ho oleje, citron, bylinky.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 755 kcal (3160 kJ) \u00b7 B\u00edlkoviny: 58,1 g \u00b7 Sacharidy: 69,2 g \u00b7 Tuky: 23,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: citronov\u00e1 \u0161\u0165\u00e1va bez gram\u00e1\u017ee: modelov\u011b 15 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso ochu\u0165te bylinkami a ope\u010dte nebo ugrilujte, dokud nebude zcela prope\u010den\u00e9. R\u00fd\u017ei uva\u0159te a brokolici p\u0159ipravte v p\u00e1\u0159e. Dochu\u0165te citronem a olivov\u00fdm olejem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 \u010co\u010dkov\u00fd sal\u00e1t s celozrnn\u00fdm chlebem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 15 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba, 150 g n\u00edzkotu\u010dn\u00e9ho jogurtu.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 735 kcal (3080 kJ) \u00b7 B\u00edlkoviny: 39,5 g \u00b7 Sacharidy: 76,3 g \u00b7 Tuky: 21,7 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> \u010co\u010dku sm\u00edchejte s nakr\u00e1jenou zeleninou. Zak\u00e1pn\u011bte olivov\u00fdm olejem a citronovou \u0161\u0165\u00e1vou. Pod\u00e1vejte s celozrnn\u00fdm chlebem a jogurtem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 1:<\/strong> 2190 kcal (9160 kJ) \u00b7 B\u00edlkoviny: 124,8 g \u00b7 Sacharidy: 223,7 g \u00b7 Tuky: 72,6 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 2<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Jogurt s ovocem, vlo\u010dkami a mandlemi<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g n\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 100 g bobulov\u00e9ho ovoce, 1 jablko, 25 g nesolen\u00fdch mandl\u00ed.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 745 kcal (3120 kJ) \u00b7 B\u00edlkoviny: 46,7 g \u00b7 Sacharidy: 77,0 g \u00b7 Tuky: 23,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 182 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Jablko nakr\u00e1jejte a v\u0161echny suroviny sm\u00edchejte v misce.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s bramborami a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 300 g brambor, 250 g brokolice a mrkve, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 830 kcal (3480 kJ) \u00b7 B\u00edlkoviny: 47,6 g \u00b7 Sacharidy: 59,7 g \u00b7 Tuky: 40,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Lososa ochu\u0165te citronem, \u010desnekem a bylinkami a pe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 12\u201315 minut. Brambory uva\u0159te nebo upe\u010dte bez zbyte\u010dn\u00e9ho dosolov\u00e1n\u00ed. Zeleninu p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s vejci<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g va\u0159en\u00e9 cizrny, 2 vejce, 150 g raj\u010dat, 100 g okurky, 50 g \u0161pen\u00e1tu, 15 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 825 kcal (3460 kJ) \u00b7 B\u00edlkoviny: 41,9 g \u00b7 Sacharidy: 73,6 g \u00b7 Tuky: 32,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 ks = 100 g jedl\u00e9 \u010d\u00e1sti; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vejce uva\u0159te natvrdo. Cizrnu sm\u00edchejte se zeleninou, p\u0159idejte nakr\u00e1jen\u00e1 vejce a dochu\u0165te citronem a olivov\u00fdm olejem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 2:<\/strong> 2400 kcal (10060 kJ) \u00b7 B\u00edlkoviny: 136,2 g \u00b7 Sacharidy: 210,3 g \u00b7 Tuky: 96,0 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 3<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Celozrnn\u00fd chl\u00e9b s tvarohem a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 kraj\u00edce celozrnn\u00e9ho chleba, 200 g n\u00edzkotu\u010dn\u00e9ho tvarohu, 150 g raj\u010dat, 100 g okurky, 1 pomeran\u010d, bylinky.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 580 kcal (2430 kJ) \u00b7 B\u00edlkoviny: 52,1 g \u00b7 Sacharidy: 71,1 g \u00b7 Tuky: 5,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 kraj\u00edce = 120 g jedl\u00e9 \u010d\u00e1sti; 1 ks = 131 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Tvaroh ochu\u0165te \u010derstv\u00fdmi bylinkami a pod\u00e1vejte s chlebem, raj\u010daty, okurkou a pomeran\u010dem. S\u016fl nen\u00ed pot\u0159eba.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Kr\u016ft\u00ed maso s bulgurem a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g kr\u016ft\u00edch prsou <em>(nebo ku\u0159ec\u00edch)<\/em>, 80 g such\u00e9ho bulguru, 250 g cukety, papriky a brokolice, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 700 kcal (2920 kJ) \u00b7 B\u00edlkoviny: 61,3 g \u00b7 Sacharidy: 59,4 g \u00b7 Tuky: 19,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso ugrilujte nebo ope\u010dte. Bulgur uva\u0159te a zeleninu kr\u00e1tce ope\u010dte nebo p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Fazolov\u00e1 miska s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00fdch fazol\u00ed, 100 g avok\u00e1da, 150 g raj\u010dat, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 765 kcal (3200 kJ) \u00b7 B\u00edlkoviny: 32,3 g \u00b7 Sacharidy: 72,7 g \u00b7 Tuky: 29,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Fazole sm\u00edchejte se zeleninou a avok\u00e1dem. Dochu\u0165te citronovou \u0161\u0165\u00e1vou, \u010desnekem a bylinkami.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 3:<\/strong> 2045 kcal (8550 kJ) \u00b7 B\u00edlkoviny: 145,7 g \u00b7 Sacharidy: 203,2 g \u00b7 Tuky: 54,7 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 4<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s jablkem a jogurtem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 70 g ovesn\u00fdch vlo\u010dek, 200 ml n\u00edzkotu\u010dn\u00e9ho ml\u00e9ka, 150 g n\u00edzkotu\u010dn\u00e9ho jogurtu, 1 jablko, 20 g nesolen\u00fdch mandl\u00ed, sko\u0159ice.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 665 kcal (2780 kJ) \u00b7 B\u00edlkoviny: 31,3 g \u00b7 Sacharidy: 82,4 g \u00b7 Tuky: 19,4 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 182 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vlo\u010dky uva\u0159te v ml\u00e9ce. P\u0159idejte jablko, jogurt, mandle a sko\u0159ici.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Treska s bat\u00e1tem a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 220 g tresky <em>(nebo jin\u00e9 b\u00edl\u00e9 ryby)<\/em>, 300 g bat\u00e1tu, 250 g brokolice, 20 g olivov\u00e9ho oleje, citron a bylinky.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 705 kcal (2940 kJ) \u00b7 B\u00edlkoviny: 51,0 g \u00b7 Sacharidy: 62,4 g \u00b7 Tuky: 22,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: citronov\u00e1 \u0161\u0165\u00e1va bez gram\u00e1\u017ee: modelov\u011b 15 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Rybu ochu\u0165te citronem, \u010desnekem a bylinkami a pe\u010dte p\u0159i 190 \u00b0C p\u0159ibli\u017en\u011b 15\u201320 minut. Bat\u00e1t upe\u010dte a brokolici p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Celozrnn\u00e9 t\u011bstoviny s cizrnou a raj\u010daty<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 80 g such\u00fdch celozrnn\u00fdch t\u011bstovin, 150 g va\u0159en\u00e9 cizrny, 200 g raj\u010dat, 100 g \u0161pen\u00e1tu, 15 g olivov\u00e9ho oleje, \u010desnek a bylinky.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 725 kcal (3030 kJ) \u00b7 B\u00edlkoviny: 29,2 g \u00b7 Sacharidy: 88,8 g \u00b7 Tuky: 22,0 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: \u010desnek bez gram\u00e1\u017ee: modelov\u011b 3 g.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> T\u011bstoviny uva\u0159te. Raj\u010data, \u0161pen\u00e1t a \u010desnek kr\u00e1tce poduste, p\u0159idejte cizrnu a prom\u00edchejte s t\u011bstovinami.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 4:<\/strong> 2095 kcal (8750 kJ) \u00b7 B\u00edlkoviny: 111,5 g \u00b7 Sacharidy: 233,6 g \u00b7 Tuky: 64,0 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 5<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Vejce se \u0161pen\u00e1tem a celozrnn\u00fdm chlebem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 100 g \u0161pen\u00e1tu, 150 g raj\u010dat, 2 kraj\u00edce celozrnn\u00e9ho chleba, 1 ban\u00e1n, 5 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 615 kcal (2570 kJ) \u00b7 B\u00edlkoviny: 34,3 g \u00b7 Sacharidy: 59,8 g \u00b7 Tuky: 23,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 ks = 150 g jedl\u00e9 \u010d\u00e1sti; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti; 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> \u0160pen\u00e1t kr\u00e1tce poduste, p\u0159idejte vejce a p\u0159ipravte m\u00edchan\u00e1 vejce nebo omeletu. Pod\u00e1vejte s raj\u010daty, chlebem a ban\u00e1nem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s celozrnn\u00fdmi t\u011bstovinami<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edch prsou <em>(nebo kr\u016ft\u00edch)<\/em>, 90 g such\u00fdch celozrnn\u00fdch t\u011bstovin, 200 g raj\u010dat, 100 g cukety, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 740 kcal (3110 kJ) \u00b7 B\u00edlkoviny: 60,5 g \u00b7 Sacharidy: 65,2 g \u00b7 Tuky: 23,6 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso nakr\u00e1jejte a ope\u010dte, dokud nebude zcela prope\u010den\u00e9. P\u0159idejte cuketu a raj\u010data. T\u011bstoviny uva\u0159te a prom\u00edchejte s masem a zeleninou.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Tu\u0148\u00e1kov\u00fd sal\u00e1t s fazolemi<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 120 g scezen\u00e9ho tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b s ni\u017e\u0161\u00edm obsahem soli, 150 g va\u0159en\u00fdch fazol\u00ed, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 15 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 675 kcal (2830 kJ) \u00b7 B\u00edlkoviny: 48,9 g \u00b7 Sacharidy: 61,9 g \u00b7 Tuky: 20,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Tu\u0148\u00e1ka sm\u00edchejte s fazolemi a zeleninou. Dochu\u0165te citronem, bylinkami a olivov\u00fdm olejem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 5:<\/strong> 2030 kcal (8510 kJ) \u00b7 B\u00edlkoviny: 143,7 g \u00b7 Sacharidy: 186,9 g \u00b7 Tuky: 66,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 6<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Jogurt s ban\u00e1nem a vla\u0161sk\u00fdmi o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g n\u00edzkotu\u010dn\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 25 g nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f, 10 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 740 kcal (3090 kJ) \u00b7 B\u00edlkoviny: 32,6 g \u00b7 Sacharidy: 80,9 g \u00b7 Tuky: 28,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Ban\u00e1n nakr\u00e1jejte a v\u0161echny suroviny sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 \u010co\u010dkov\u00e1 miska s hn\u011bdou r\u00fd\u017e\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 70 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 250 g papriky, cukety a raj\u010dat, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 670 kcal (2810 kJ) \u00b7 B\u00edlkoviny: 25,9 g \u00b7 Sacharidy: 82,6 g \u00b7 Tuky: 18,7 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> R\u00fd\u017ei uva\u0159te. Zeleninu kr\u00e1tce poduste, p\u0159idejte \u010do\u010dku a pod\u00e1vejte s r\u00fd\u017e\u00ed.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Ku\u0159ec\u00ed sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g ku\u0159ec\u00edch prsou <em>(nebo kr\u016ft\u00edch)<\/em>, 100 g avok\u00e1da, 300 g listov\u00e9ho sal\u00e1tu, raj\u010dat a okurky, 15 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 760 kcal (3170 kJ) \u00b7 B\u00edlkoviny: 55,4 g \u00b7 Sacharidy: 38,6 g \u00b7 Tuky: 37,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso ope\u010dte, dokud nebude zcela prope\u010den\u00e9, a nakr\u00e1jejte na prou\u017eky. P\u0159idejte k zelenin\u011b a avok\u00e1du a dochu\u0165te citronem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 6:<\/strong> 2170 kcal (9070 kJ) \u00b7 B\u00edlkoviny: 113,9 g \u00b7 Sacharidy: 202,1 g \u00b7 Tuky: 84,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 7<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Tvaroh s ovocem, vlo\u010dkami a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g n\u00edzkotu\u010dn\u00e9ho tvarohu, 50 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 100 g bobulov\u00e9ho ovoce, 20 g nesolen\u00fdch mandl\u00ed.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 645 kcal (2700 kJ) \u00b7 B\u00edlkoviny: 48,9 g \u00b7 Sacharidy: 69,9 g \u00b7 Tuky: 15,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Ovoce nakr\u00e1jejte a sm\u00edchejte s tvarohem, vlo\u010dkami a mandlemi.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s bulgurem a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 80 g such\u00e9ho bulguru, 250 g brokolice, mrkve a papriky, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 865 kcal (3620 kJ) \u00b7 B\u00edlkoviny: 50,5 g \u00b7 Sacharidy: 63,0 g \u00b7 Tuky: 41,0 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Lososa upe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 12\u201315 minut. Bulgur uva\u0159te a zeleninu p\u0159ipravte v p\u00e1\u0159e nebo kr\u00e1tce ugrilujte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s jogurtov\u00fdm dresinkem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 cizrny, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 100 g n\u00edzkotu\u010dn\u00e9ho jogurtu, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 750 kcal (3130 kJ) \u00b7 B\u00edlkoviny: 35,9 g \u00b7 Sacharidy: 87,1 g \u00b7 Tuky: 20,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Cizrnu sm\u00edchejte se zeleninou. Jogurt sm\u00edchejte s citronovou \u0161\u0165\u00e1vou, \u010desnekem a bylinkami a pou\u017eijte jako dresink.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 7:<\/strong> 2260 kcal (9450 kJ) \u00b7 B\u00edlkoviny: 135,3 g \u00b7 Sacharidy: 220,0 g \u00b7 Tuky: 76,5 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3042077210489155\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- DIETvsDIET \u2013 obsah -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-3042077210489155\"\n     data-ad-slot=\"9496129878\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-section dvd-meal-week\">\n\n\n<h2 class=\"wp-block-heading\">2. t\u00fdden<\/h2>\n\n\n\n<div class=\"diet-shopping-wrap\"><div class=\"shopping-list-visible\"><h3>N\u00e1kup na 2. t\u00fdden<\/h3><p>Sou\u010det surovin pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty receptu; sva\u010diny nejsou zahrnuty. U sm\u011bs\u00ed zeleniny jde o celkovou hmotnost sm\u011bsi nav\u00edc k samostatn\u00fdm polo\u017ek\u00e1m; pom\u011br slo\u017eek recept neur\u010duje. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9, maso a ryby syrov\u00e9, konzervovan\u00e9 ryby po slit\u00ed. Olej je v gramech. Podle velikosti balen\u00ed nakupte v\u00edce.<\/p><h3>Maso, ryby, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3><ul><li>N\u00edzkotu\u010dn\u00e9ho ml\u00e9ka \u2014 500 ml<\/li><li>Ku\u0159ec\u00edch prsou \u2014 400 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu \u2014 600 g<\/li><li>Tresky \u2014 220 g<\/li><li>Vejce \u2014 7 ks<\/li><li>Kr\u016ft\u00edch prsou \u2014 200 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho jogurtu \u2014 600 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho tvarohu \u2014 200 g<\/li><li>Lososa \u2014 180 g<\/li><li>Scezen\u00e9ho tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b s ni\u017e\u0161\u00edm obsahem soli \u2014 150 g<\/li><li>B\u00edl\u00e9 ryby \u2014 220 g<\/li><\/ul><h3>Obiloviny a lu\u0161t\u011bniny<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 380 g<\/li><li>Such\u00e9ho bulguru \u2014 80 g<\/li><li>Va\u0159en\u00fdch fazol\u00ed \u2014 600 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 12 kraj\u00edc\u016f<\/li><li>Va\u0159en\u00e9 \u010do\u010dky \u2014 400 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 160 g<\/li><li>Va\u0159en\u00e9 cizrny \u2014 380 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 90 g<\/li><\/ul><h3>Zelenina, ovoce a sm\u011bsi<\/h3><ul><li>Bobulov\u00e9ho ovoce \u2014 300 g<\/li><li>Brokolice a mrkve \u2014 500 g<\/li><li>Avok\u00e1da \u2014 400 g<\/li><li>Raj\u010dat \u2014 1500 g<\/li><li>Okurky \u2014 700 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 200 g<\/li><li>Jablka \u2014 1 ks<\/li><li>Brambor \u2014 600 g<\/li><li>\u0160pen\u00e1tu \u2014 250 g<\/li><li>Papriky \u2014 400 g<\/li><li>Pomeran\u010de \u2014 1 ks<\/li><li>Cukety, papriky a brokolice \u2014 250 g<\/li><li>Ban\u00e1ny \u2014 3 ks<\/li><li>Bat\u00e1tu \u2014 300 g<\/li><li>Brokolice \u2014 250 g<\/li><li>Hru\u0161ky \u2014 1 ks<\/li><li>Brokolice, papriky a cukety \u2014 250 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Nesolen\u00fdch mandl\u00ed \u2014 70 g<\/li><li>Chia sem\u00ednek \u2014 35 g<\/li><li>Olivov\u00e9ho oleje \u2014 190 g<\/li><li>Vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 50 g<\/li><li>Nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 25 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, bylinky, pep\u0159 a sko\u0159ice; mno\u017estv\u00ed nen\u00ed v receptech ur\u010deno. Alternativy nekupujte nav\u00edc.<\/p><\/div><button type=\"button\" class=\"shopping-print-button\" onclick=\"printShoppingList('dash-shopping-week-2')\">\ud83d\udda8 Vytisknout n\u00e1kupn\u00ed seznam<\/button><div id=\"dash-shopping-week-2\" class=\"shopping-list-print\"><h2>DASH dieta \u2013 2. t\u00fdden<\/h2><p>Sou\u010det surovin pro 1 osobu a 21 j\u00eddel v t\u00fddnu, podle prvn\u00ed uveden\u00e9 varianty receptu; sva\u010diny nejsou zahrnuty. U sm\u011bs\u00ed zeleniny jde o celkovou hmotnost sm\u011bsi nav\u00edc k samostatn\u00fdm polo\u017ek\u00e1m; pom\u011br slo\u017eek recept neur\u010duje. Lu\u0161t\u011bniny jsou v\u00e1\u017een\u00e9 va\u0159en\u00e9 nebo po slit\u00ed, obiloviny such\u00e9, maso a ryby syrov\u00e9, konzervovan\u00e9 ryby po slit\u00ed. Olej je v gramech. Podle velikosti balen\u00ed nakupte v\u00edce.<\/p><h3>Maso, ryby, vejce a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3><ul><li>N\u00edzkotu\u010dn\u00e9ho ml\u00e9ka \u2014 500 ml<\/li><li>Ku\u0159ec\u00edch prsou \u2014 400 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu \u2014 600 g<\/li><li>Tresky \u2014 220 g<\/li><li>Vejce \u2014 7 ks<\/li><li>Kr\u016ft\u00edch prsou \u2014 200 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho jogurtu \u2014 600 g<\/li><li>N\u00edzkotu\u010dn\u00e9ho tvarohu \u2014 200 g<\/li><li>Lososa \u2014 180 g<\/li><li>Scezen\u00e9ho tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b s ni\u017e\u0161\u00edm obsahem soli \u2014 150 g<\/li><li>B\u00edl\u00e9 ryby \u2014 220 g<\/li><\/ul><h3>Obiloviny a lu\u0161t\u011bniny<\/h3><ul><li>Ovesn\u00fdch vlo\u010dek \u2014 380 g<\/li><li>Such\u00e9ho bulguru \u2014 80 g<\/li><li>Va\u0159en\u00fdch fazol\u00ed \u2014 600 g<\/li><li>Celozrnn\u00e9ho chleba \u2014 12 kraj\u00edc\u016f<\/li><li>Va\u0159en\u00e9 \u010do\u010dky \u2014 400 g<\/li><li>Such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee \u2014 160 g<\/li><li>Va\u0159en\u00e9 cizrny \u2014 380 g<\/li><li>Such\u00fdch celozrnn\u00fdch t\u011bstovin \u2014 90 g<\/li><\/ul><h3>Zelenina, ovoce a sm\u011bsi<\/h3><ul><li>Bobulov\u00e9ho ovoce \u2014 300 g<\/li><li>Brokolice a mrkve \u2014 500 g<\/li><li>Avok\u00e1da \u2014 400 g<\/li><li>Raj\u010dat \u2014 1500 g<\/li><li>Okurky \u2014 700 g<\/li><li>Listov\u00e9ho sal\u00e1tu \u2014 200 g<\/li><li>Jablka \u2014 1 ks<\/li><li>Brambor \u2014 600 g<\/li><li>\u0160pen\u00e1tu \u2014 250 g<\/li><li>Papriky \u2014 400 g<\/li><li>Pomeran\u010de \u2014 1 ks<\/li><li>Cukety, papriky a brokolice \u2014 250 g<\/li><li>Ban\u00e1ny \u2014 3 ks<\/li><li>Bat\u00e1tu \u2014 300 g<\/li><li>Brokolice \u2014 250 g<\/li><li>Hru\u0161ky \u2014 1 ks<\/li><li>Brokolice, papriky a cukety \u2014 250 g<\/li><\/ul><h3>Oleje, o\u0159echy a sem\u00ednka<\/h3><ul><li>Nesolen\u00fdch mandl\u00ed \u2014 70 g<\/li><li>Chia sem\u00ednek \u2014 35 g<\/li><li>Olivov\u00e9ho oleje \u2014 190 g<\/li><li>Vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 50 g<\/li><li>Nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f \u2014 25 g<\/li><\/ul><p>D\u00e1le podle p\u0159\u00edpravy: citron, \u010desnek, bylinky, pep\u0159 a sko\u0159ice; mno\u017estv\u00ed nen\u00ed v receptech ur\u010deno. Alternativy nekupujte nav\u00edc.<\/p><\/div><\/div>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 8<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s bobulov\u00fdm ovocem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 70 g ovesn\u00fdch vlo\u010dek, 250 ml n\u00edzkotu\u010dn\u00e9ho ml\u00e9ka, 150 g bobulov\u00e9ho ovoce, 25 g nesolen\u00fdch mandl\u00ed, 10 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 655 kcal (2740 kJ) \u00b7 B\u00edlkoviny: 28,9 g \u00b7 Sacharidy: 68,0 g \u00b7 Tuky: 23,6 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vlo\u010dky uva\u0159te v ml\u00e9ce. P\u0159idejte ovoce, mandle a chia sem\u00ednka.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s bulgurem a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edch prsou <em>(nebo kr\u016ft\u00edch)<\/em>, 80 g such\u00e9ho bulguru, 250 g brokolice a mrkve, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 740 kcal (3100 kJ) \u00b7 B\u00edlkoviny: 59,5 g \u00b7 Sacharidy: 64,2 g \u00b7 Tuky: 22,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso ope\u010dte nebo ugrilujte. Bulgur uva\u0159te a zeleninu p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Fazolov\u00fd sal\u00e1t s avok\u00e1dem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00fdch fazol\u00ed, 100 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 755 kcal (3150 kJ) \u00b7 B\u00edlkoviny: 31,9 g \u00b7 Sacharidy: 71,9 g \u00b7 Tuky: 28,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> V\u0161echny suroviny nakr\u00e1jejte a sm\u00edchejte. Dochu\u0165te citronem a bylinkami.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 8:<\/strong> 2150 kcal (8990 kJ) \u00b7 B\u00edlkoviny: 120,3 g \u00b7 Sacharidy: 204,1 g \u00b7 Tuky: 74,6 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 9<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Jogurt s jablkem a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g n\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 1 jablko, 25 g vla\u0161sk\u00fdch o\u0159ech\u016f, sko\u0159ice.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 710 kcal (2970 kJ) \u00b7 B\u00edlkoviny: 44,3 g \u00b7 Sacharidy: 67,7 g \u00b7 Tuky: 26,5 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 182 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Jablko nakr\u00e1jejte a v\u0161echny suroviny sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Treska s bramborami a \u0161pen\u00e1tem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 220 g tresky <em>(nebo jin\u00e9 b\u00edl\u00e9 ryby)<\/em>, 300 g brambor, 150 g \u0161pen\u00e1tu, 100 g raj\u010dat, 20 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 640 kcal (2680 kJ) \u00b7 B\u00edlkoviny: 50,5 g \u00b7 Sacharidy: 51,0 g \u00b7 Tuky: 22,5 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Tresku upe\u010dte s citronem a bylinkami. Brambory uva\u0159te nebo upe\u010dte. \u0160pen\u00e1t kr\u00e1tce poduste s \u010desnekem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 \u010co\u010dkov\u00fd sal\u00e1t s vejci<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 2 vejce, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 735 kcal (3070 kJ) \u00b7 B\u00edlkoviny: 43,5 g \u00b7 Sacharidy: 65,6 g \u00b7 Tuky: 23,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 ks = 100 g jedl\u00e9 \u010d\u00e1sti; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vejce uva\u0159te natvrdo. Nakr\u00e1jejte je a sm\u00edchejte s \u010do\u010dkou a zeleninou.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 9:<\/strong> 2085 kcal (8720 kJ) \u00b7 B\u00edlkoviny: 138,3 g \u00b7 Sacharidy: 184,3 g \u00b7 Tuky: 72,8 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 10<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Vejce s avok\u00e1dem a celozrnn\u00fdm chlebem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 100 g avok\u00e1da, 150 g raj\u010dat, 2 kraj\u00edce celozrnn\u00e9ho chleba, 1 pomeran\u010d.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 665 kcal (2780 kJ) \u00b7 B\u00edlkoviny: 33,4 g \u00b7 Sacharidy: 48,6 g \u00b7 Tuky: 32,2 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 ks = 150 g jedl\u00e9 \u010d\u00e1sti; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti; 1 ks = 131 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vejce uva\u0159te nebo p\u0159ipravte na nep\u0159ilnav\u00e9 p\u00e1nvi. Pod\u00e1vejte s avok\u00e1dem, raj\u010daty, chlebem a pomeran\u010dem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Kr\u016ft\u00ed maso s hn\u011bdou r\u00fd\u017e\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g kr\u016ft\u00edch prsou <em>(nebo ku\u0159ec\u00edch)<\/em>, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 250 g cukety, papriky a brokolice, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 720 kcal (3010 kJ) \u00b7 B\u00edlkoviny: 57,5 g \u00b7 Sacharidy: 66,8 g \u00b7 Tuky: 21,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso ugrilujte nebo ope\u010dte, dokud nebude zcela prope\u010den\u00e9. R\u00fd\u017ei uva\u0159te a zeleninu kr\u00e1tce ope\u010dte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00e1 miska s jogurtov\u00fdm dresinkem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 cizrny, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 150 g n\u00edzkotu\u010dn\u00e9ho jogurtu, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 580 kcal (2420 kJ) \u00b7 B\u00edlkoviny: 28,6 g \u00b7 Sacharidy: 61,3 g \u00b7 Tuky: 18,2 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Cizrnu sm\u00edchejte se zeleninou. Jogurt ochu\u0165te citronem, \u010desnekem a bylinkami a p\u0159idejte jako dresink.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 10:<\/strong> 1965 kcal (8210 kJ) \u00b7 B\u00edlkoviny: 119,5 g \u00b7 Sacharidy: 176,7 g \u00b7 Tuky: 71,7 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 11<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Tvaroh s ban\u00e1nem a mandlemi<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g n\u00edzkotu\u010dn\u00e9ho tvarohu, 60 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 25 g nesolen\u00fdch mandl\u00ed, 10 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 710 kcal (2960 kJ) \u00b7 B\u00edlkoviny: 52,4 g \u00b7 Sacharidy: 67,9 g \u00b7 Tuky: 21,1 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Ban\u00e1n nakr\u00e1jejte a v\u0161e sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s bat\u00e1tem a brokolic\u00ed<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 300 g bat\u00e1tu, 250 g brokolice, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 850 kcal (3560 kJ) \u00b7 B\u00edlkoviny: 48,5 g \u00b7 Sacharidy: 61,5 g \u00b7 Tuky: 40,2 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Lososa a bat\u00e1t upe\u010dte. Brokolici p\u0159ipravte v p\u00e1\u0159e a v\u0161e dochu\u0165te citronem a bylinkami.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Fazolov\u00fd sal\u00e1t s celozrnn\u00fdm chlebem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00fdch fazol\u00ed, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 50 g listov\u00e9ho sal\u00e1tu, 15 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 665 kcal (2780 kJ) \u00b7 B\u00edlkoviny: 30,9 g \u00b7 Sacharidy: 74,0 g \u00b7 Tuky: 19,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Fazole sm\u00edchejte se zeleninou, p\u0159idejte olivov\u00fd olej a citronovou \u0161\u0165\u00e1vu.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 11:<\/strong> 2225 kcal (9300 kJ) \u00b7 B\u00edlkoviny: 131,8 g \u00b7 Sacharidy: 203,4 g \u00b7 Tuky: 80,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 12<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Jogurt s hru\u0161kou, vlo\u010dkami a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g n\u00edzkotu\u010dn\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 1 hru\u0161ka, 25 g vla\u0161sk\u00fdch o\u0159ech\u016f.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 685 kcal (2880 kJ) \u00b7 B\u00edlkoviny: 30,3 g \u00b7 Sacharidy: 77,9 g \u00b7 Tuky: 25,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 178 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Hru\u0161ku nakr\u00e1jejte a sm\u00edchejte s jogurtem, vlo\u010dkami a o\u0159echy.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s celozrnn\u00fdmi t\u011bstovinami<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edch prsou <em>(nebo kr\u016ft\u00edch)<\/em>, 90 g such\u00fdch celozrnn\u00fdch t\u011bstovin, 200 g raj\u010dat, 100 g \u0161pen\u00e1tu, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 750 kcal (3130 kJ) \u00b7 B\u00edlkoviny: 62,1 g \u00b7 Sacharidy: 64,6 g \u00b7 Tuky: 23,7 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso ope\u010dte, dokud nebude zcela prope\u010den\u00e9. Raj\u010data a \u0161pen\u00e1t kr\u00e1tce poduste, p\u0159idejte uva\u0159en\u00e9 t\u011bstoviny a maso.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 \u010co\u010dkov\u00e1 miska se zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 100 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 100 g papriky, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 750 kcal (3140 kJ) \u00b7 B\u00edlkoviny: 33,0 g \u00b7 Sacharidy: 66,8 g \u00b7 Tuky: 28,9 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> \u010co\u010dku sm\u00edchejte se zeleninou a avok\u00e1dem. Dochu\u0165te citronem a bylinkami.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 12:<\/strong> 2185 kcal (9150 kJ) \u00b7 B\u00edlkoviny: 125,4 g \u00b7 Sacharidy: 209,3 g \u00b7 Tuky: 77,9 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 13<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Ovesn\u00e1 ka\u0161e s ban\u00e1nem a chia sem\u00ednky<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 70 g ovesn\u00fdch vlo\u010dek, 250 ml n\u00edzkotu\u010dn\u00e9ho ml\u00e9ka, 1 ban\u00e1n, 20 g nesolen\u00fdch mandl\u00ed, 15 g chia sem\u00ednek.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 675 kcal (2820 kJ) \u00b7 B\u00edlkoviny: 28,5 g \u00b7 Sacharidy: 78,7 g \u00b7 Tuky: 22,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vlo\u010dky uva\u0159te v ml\u00e9ce. P\u0159idejte ban\u00e1n, mandle a chia sem\u00ednka.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Tu\u0148\u00e1k s hn\u011bdou r\u00fd\u017e\u00ed a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 150 g scezen\u00e9ho tu\u0148\u00e1ka ve vlastn\u00ed \u0161\u0165\u00e1v\u011b s ni\u017e\u0161\u00edm obsahem soli, 80 g such\u00e9 hn\u011bd\u00e9 r\u00fd\u017ee, 250 g brokolice, papriky a cukety, 15 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 620 kcal (2590 kJ) \u00b7 B\u00edlkoviny: 39,4 g \u00b7 Sacharidy: 66,5 g \u00b7 Tuky: 19,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> R\u00fd\u017ei uva\u0159te. Zeleninu p\u0159ipravte v p\u00e1\u0159e nebo kr\u00e1tce ope\u010dte a pod\u00e1vejte s tu\u0148\u00e1kem.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00fd sal\u00e1t s vejci<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g va\u0159en\u00e9 cizrny, 2 vejce, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 10 g olivov\u00e9ho oleje, 2 kraj\u00edce celozrnn\u00e9ho chleba.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 780 kcal (3250 kJ) \u00b7 B\u00edlkoviny: 41,1 g \u00b7 Sacharidy: 73,7 g \u00b7 Tuky: 27,5 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 ks = 100 g jedl\u00e9 \u010d\u00e1sti; 2 kraj\u00edce = 80 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vejce uva\u0159te natvrdo. Sm\u00edchejte je s cizrnou a zeleninou a dochu\u0165te citronem.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 13:<\/strong> 2075 kcal (8660 kJ) \u00b7 B\u00edlkoviny: 109,0 g \u00b7 Sacharidy: 218,9 g \u00b7 Tuky: 69,6 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-day\">\n\n\n<h3 class=\"wp-block-heading\">Den 14<\/h3>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Sn\u00eddan\u011b \u2013 Jogurt s bobulov\u00fdm ovocem a o\u0159echy<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g n\u00edzkotu\u010dn\u00e9ho \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 150 g bobulov\u00e9ho ovoce, 1 ban\u00e1n, 25 g nesolen\u00fdch vla\u0161sk\u00fdch o\u0159ech\u016f.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 805 kcal (3360 kJ) \u00b7 B\u00edlkoviny: 46,5 g \u00b7 Sacharidy: 84,0 g \u00b7 Tuky: 27,3 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 1 ks = 118 g jedl\u00e9 \u010d\u00e1sti.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> V\u0161echny suroviny sm\u00edchejte v misce.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Pe\u010den\u00e1 ryba s bramborami a zeleninou<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 220 g b\u00edl\u00e9 ryby <em>(nebo pstruha)<\/em>, 300 g brambor, 250 g brokolice a mrkve, 20 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 680 kcal (2850 kJ) \u00b7 B\u00edlkoviny: 50,0 g \u00b7 Sacharidy: 59,7 g \u00b7 Tuky: 22,5 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: zeleninov\u00e1 sm\u011bs: stejn\u00e9 hmotnostn\u00ed d\u00edly.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Rybu ochu\u0165te citronem, \u010desnekem a bylinkami a upe\u010dte. Brambory uva\u0159te nebo upe\u010dte a zeleninu p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Fazolov\u00fd sal\u00e1t s avok\u00e1dem a jogurtem<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00fdch fazol\u00ed, 100 g avok\u00e1da, 150 g raj\u010dat, 100 g okurky, 50 g listov\u00e9ho sal\u00e1tu, 150 g n\u00edzkotu\u010dn\u00e9ho jogurtu, 10 g olivov\u00e9ho oleje.<\/p>\n\n\n\n<p class=\"diet-nutrition wp-block-paragraph\"><strong>Orienta\u010dn\u00ed v\u00fd\u017eivov\u00e9 hodnoty na 1 porci:<\/strong> 645 kcal (2700 kJ) \u00b7 B\u00edlkoviny: 29,9 g \u00b7 Sacharidy: 53,1 g \u00b7 Tuky: 28,5 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Fazole sm\u00edchejte se zeleninou a avok\u00e1dem. Jogurt ochu\u0165te citronem a bylinkami a pou\u017eijte jako dresink.<\/p>\n\n\n\n<\/article>\n\n\n<p class=\"diet-nutrition-day wp-block-paragraph\"><strong>Orienta\u010dn\u00ed sou\u010det 3 hlavn\u00edch j\u00eddel \u2013 Den 14:<\/strong> 2130 kcal (8910 kJ) \u00b7 B\u00edlkoviny: 126,4 g \u00b7 Sacharidy: 196,8 g \u00b7 Tuky: 78,3 g. Sva\u010diny, dal\u0161\u00ed j\u00eddla a kalorick\u00e9 n\u00e1poje p\u0159ipo\u010d\u00edtejte zvl\u00e1\u0161\u0165.<\/p>\n\n\n\n<\/section>\n\n\n<script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3042077210489155\"\n     crossorigin=\"anonymous\"><\/script>\n<!-- DIETvsDIET \u2013 obsah -->\n<ins class=\"adsbygoogle\"\n     style=\"display:block\"\n     data-ad-client=\"ca-pub-3042077210489155\"\n     data-ad-slot=\"9496129878\"\n     data-ad-format=\"auto\"\n     data-full-width-responsive=\"true\"><\/ins>\n<script>\n     (adsbygoogle = window.adsbygoogle || []).push({});\n<\/script>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity is-style-wide\"\/>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Co kdy\u017e m\u00e1te mezi j\u00eddly hlad?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud m\u00e1te mezi hlavn\u00edmi j\u00eddly hlad, m\u016f\u017eete za\u0159adit men\u0161\u00ed sva\u010dinu, nap\u0159\u00edklad <strong>ovoce, zeleninu, n\u00edzkotu\u010dn\u00fd b\u00edl\u00fd jogurt, 20\u201330 g nesolen\u00fdch o\u0159ech\u016f nebo zeleninu s malou porc\u00ed hummusu<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je v\u0161ak t\u0159eba po\u010d\u00edtat s t\u00edm, \u017ee dal\u0161\u00ed j\u00eddlo zv\u00fd\u0161\u00ed celkov\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem. Pokud je c\u00edlem sn\u00ed\u017een\u00ed t\u011blesn\u00e9 hmotnosti, je t\u0159eba sva\u010dinu zahrnout do celkov\u00e9ho p\u0159\u00edjmu energie.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Pitn\u00fd re\u017eim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladem je <strong>voda a miner\u00e1ln\u00ed voda s ni\u017e\u0161\u00edm obsahem sod\u00edku<\/strong>. Vhodn\u00fd je tak\u00e9 neslazen\u00fd \u010daj a k\u00e1va bez p\u0159idan\u00e9ho cukru.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Slazen\u00e9 n\u00e1poje by m\u011bly b\u00fdt omezeny. Alkohol nen\u00ed nezbytnou sou\u010d\u00e1st\u00ed DASH stravov\u00e1n\u00ed.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Jak zam\u011b\u0148ovat potraviny<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Podle konkr\u00e9tn\u00edho j\u00eddla m\u016f\u017eete pou\u017e\u00edt nap\u0159\u00edklad tyto z\u00e1m\u011bny:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>ku\u0159ec\u00ed \u2194 kr\u016ft\u00ed<\/strong><br><strong>losos \u2194 pstruh \u2194 makrela<\/strong><br><strong>treska \u2194 \u0161tikozubec \u2194 jin\u00e1 b\u00edl\u00e1 ryba<\/strong><br><strong>cizrna \u2194 \u010do\u010dka \u2194 fazole<\/strong><br><strong>hn\u011bd\u00e1 r\u00fd\u017ee \u2194 bulgur \u2194 celozrnn\u00e9 t\u011bstoviny<\/strong><br><strong>brambory \u2194 bat\u00e1ty<\/strong><br><strong>brokolice \u2194 cuketa \u2194 paprika \u2194 kv\u011bt\u00e1k<\/strong><br><strong>n\u00edzkotu\u010dn\u00fd jogurt \u2194 skyr \u2194 n\u00edzkotu\u010dn\u00fd tvaroh<\/strong><br><strong>mandle \u2194 vla\u0161sk\u00e9 \u2194 l\u00edskov\u00e9 o\u0159echy \u2013 v\u017edy ide\u00e1ln\u011b nesolen\u00e9<\/strong><br><strong>jablko \u2194 hru\u0161ka \u2194 pomeran\u010d \u2194 bobulov\u00e9 ovoce<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1m\u011bny nejsou z nutri\u010dn\u00edho hlediska zcela toto\u017en\u00e9. P\u0159i jejich pou\u017eit\u00ed se proto mohou zm\u011bnit energetick\u00e9 i nutri\u010dn\u00ed hodnoty j\u00eddla.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Jak p\u0159izp\u016fsobit porce a p\u0159\u00edjem energie<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kalkula\u010dka odhaduje pot\u0159ebu energie \u010dlov\u011bka, nikoli nutri\u010dn\u00ed hodnotu t\u011bchto recept\u016f. V\u00fdsledek nenahrazuje posouzen\u00ed zdravotn\u00edho stavu ani individu\u00e1ln\u00ed nastaven\u00ed porc\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i vy\u0161\u0161\u00ed energetick\u00e9 pot\u0159eb\u011b lze p\u0159im\u011b\u0159en\u011b zv\u011bt\u0161it porce celozrnn\u00fdch p\u0159\u00edloh, lu\u0161t\u011bnin, ovoce nebo dal\u0161\u00edch z\u00e1kladn\u00edch potravin. P\u0159i ni\u017e\u0161\u00ed energetick\u00e9 pot\u0159eb\u011b lze porce zmen\u0161it.<\/p>\n\n\n\n<p class=\"diet-nutrition-calculator wp-block-paragraph\"><strong>Jak pou\u017e\u00edt kalkula\u010dku:<\/strong> Jej\u00ed v\u00fdsledek je odhad osobn\u00ed denn\u00ed pot\u0159eby. Porovnejte ho se sou\u010dtem j\u00eddel, kter\u00e1 skute\u010dn\u011b sn\u00edte, v\u010detn\u011b ob\u010derstven\u00ed a n\u00e1poj\u016f. P\u0159i zm\u011bn\u011b porce se energie i makro\u017eiviny m\u011bn\u00ed \u00fam\u011brn\u011b: nap\u0159\u00edklad 1,5 porce znamen\u00e1 p\u0159ibli\u017en\u011b 1,5n\u00e1sobek \u00fadaj\u016f receptu. Uveden\u00e1 t\u0159i hlavn\u00ed j\u00eddla nemus\u00ed pokr\u00fdvat cel\u00fd den.<\/p>\n\n\n<div class=\"dvd-tools-page\">\n<div id=\"dietvsdiet-calorie-calculator\">\n\n  <div class=\"dvd-calc-box\">\n\n    <h2>Kalkula\u010dka denn\u00ed pot\u0159eby kalori\u00ed<\/h2>\n\n    <p class=\"dvd-calc-intro\">\n      Zadejte sv\u00e9 \u00fadaje a vypo\u010d\u00edtejte si orienta\u010dn\u00ed denn\u00ed energetick\u00fd p\u0159\u00edjem\n      pro udr\u017een\u00ed aktu\u00e1ln\u00ed hmotnosti a pro hubnut\u00ed.\n    <\/p>\n\n    <div class=\"dvd-ui-form-panel\"><div class=\"dvd-calc-grid\">\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-sex\" id=\"dvd-ui-sex-label\">Pohlav\u00ed<\/label>\n        <select id=\"dvd-sex\">\n          <option value=\"\">Vyberte<\/option>\n          <option value=\"male\">Mu\u017e<\/option>\n          <option value=\"female\">\u017dena<\/option>\n        <\/select><div class=\"dvd-ui-sex\" role=\"radiogroup\" aria-labelledby=\"dvd-ui-sex-label\" hidden><label><input type=\"radio\" name=\"dvd-ui-sex-choice\" value=\"male\"><span>Mu\u017e<\/span><\/label><label><input type=\"radio\" name=\"dvd-ui-sex-choice\" value=\"female\"><span>\u017dena<\/span><\/label><\/div>\n      <\/div>\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-age\">V\u011bk<\/label>\n        <div class=\"dvd-ui-input-wrap\"><input type=\"number\" id=\"dvd-age\" min=\"18\" max=\"100\" step=\"1\" placeholder=\"nap\u0159. 40\"><span class=\"dvd-ui-unit\" aria-hidden=\"true\">let<\/span><\/div>\n      <\/div>\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-height\">V\u00fd\u0161ka (cm)<\/label>\n        <div class=\"dvd-ui-input-wrap\"><input type=\"number\" id=\"dvd-height\" min=\"120\" max=\"230\" step=\"0.1\" placeholder=\"nap\u0159. 180\"><span class=\"dvd-ui-unit\" aria-hidden=\"true\">cm<\/span><\/div>\n      <\/div>\n\n      <div class=\"dvd-field\">\n        <label for=\"dvd-weight\">Hmotnost (kg)<\/label>\n        <div class=\"dvd-ui-input-wrap\"><input type=\"text\" inputmode=\"decimal\" id=\"dvd-weight\" placeholder=\"nap\u0159. 80\"><span class=\"dvd-ui-unit\" aria-hidden=\"true\">kg<\/span><\/div>\n      <\/div>\n\n      <div class=\"dvd-field dvd-field-full\">\n        <label for=\"dvd-activity\">Fyzick\u00e1 aktivita<\/label>\n\n        <select id=\"dvd-activity\">\n          <option value=\"\">Vyberte \u00farove\u0148 aktivity<\/option>\n          <option value=\"1.2\">\n            Sedav\u00fd zp\u016fsob \u017eivota \u2013 minimum pohybu\n          <\/option>\n          <option value=\"1.375\">\n            Lehk\u00e1 aktivita \u2013 cvi\u010den\u00ed p\u0159ibli\u017en\u011b 1\u20133\u00d7 t\u00fddn\u011b\n          <\/option>\n          <option value=\"1.55\">\n            St\u0159edn\u00ed aktivita \u2013 cvi\u010den\u00ed p\u0159ibli\u017en\u011b 3\u20135\u00d7 t\u00fddn\u011b\n          <\/option>\n          <option value=\"1.725\">\n            Vysok\u00e1 aktivita \u2013 intenzivn\u00ed pohyb p\u0159ibli\u017en\u011b 6\u20137\u00d7 t\u00fddn\u011b\n          <\/option>\n          <option value=\"1.9\">\n            Velmi vysok\u00e1 aktivita \u2013 fyzicky n\u00e1ro\u010dn\u00e1 pr\u00e1ce nebo intenzivn\u00ed tr\u00e9nink\n          <\/option>\n        <\/select>\n      <\/div>\n\n    <\/div>\n\n    <div id=\"dvd-calc-error\" class=\"dvd-calc-error\" style=\"display:none;\">\n      Vypl\u0148te pros\u00edm v\u0161echny \u00fadaje.\n    <\/div>\n\n    <button type=\"button\" id=\"dvd-calc-button\" class=\"dvd-calc-button\">\n      Vypo\u010d\u00edtat\n    <\/button>\n\n    <\/div><div id=\"dvd-calorie-results\" class=\"dvd-results\" style=\"display:none;\"><h4 class=\"dvd-ui-results-heading\">V\u00e1\u0161 orienta\u010dn\u00ed v\u00fdsledek<\/h4><div class=\"dvd-ui-results-grid\">\n\n      <div class=\"dvd-result-card\">\n\n        <div class=\"dvd-result-title\">\n          Udr\u017een\u00ed aktu\u00e1ln\u00ed hmotnosti\n        <\/div>\n\n        <div class=\"dvd-result-number\">\n          <span id=\"dvd-maintenance\">0<\/span>\n          <small>kcal\/den<\/small>\n        <\/div>\n\n        <p>\n          Odhadovan\u00fd denn\u00ed energetick\u00fd p\u0159\u00edjem p\u0159i va\u0161\u00ed aktu\u00e1ln\u00ed\n          hmotnosti a zvolen\u00e9 \u00farovni aktivity.\n        <\/p>\n\n      <\/div>\n\n      <div class=\"dvd-result-card\">\n\n        <div class=\"dvd-result-title\">\n          Orienta\u010dn\u00ed p\u0159\u00edjem pro hubnut\u00ed\n        <\/div>\n\n        <div class=\"dvd-result-number\">\n          <span id=\"dvd-weightloss\">0<\/span>\n          <small>kcal\/den<\/small>\n        <\/div>\n\n        <p>\n          V\u00fdpo\u010det pou\u017e\u00edv\u00e1 p\u0159ibli\u017en\u011b 20% energetick\u00fd deficit oproti\n          odhadovan\u00e9 spot\u0159eb\u011b pro udr\u017een\u00ed hmotnosti.\n        <\/p>\n\n      <\/div>\n\n      <\/div><div class=\"dvd-bmr\">\n        Baz\u00e1ln\u00ed metabolismus (BMR):\n        <strong>\n          <span id=\"dvd-bmr-value\">0<\/span> kcal\/den\n        <\/strong>\n      <\/div>\n\n      <div class=\"dvd-calorie-comparison\">V\u00fdsledek je odhad pot\u0159eby \u010dlov\u011bka, nikoli energetick\u00e1 anal\u00fdza tohoto j\u00eddeln\u00ed\u010dku.<\/div>\n\n      <div id=\"dvd-low-warning\" class=\"dvd-warning\" style=\"display:none;\">\n        Vypo\u010d\u00edtan\u00e1 hodnota pro hubnut\u00ed je pom\u011brn\u011b n\u00edzk\u00e1.\n        V\u00fdrazn\u011bj\u0161\u00ed omezen\u00ed energetick\u00e9ho p\u0159\u00edjmu je vhodn\u00e9 konzultovat\n        s l\u00e9ka\u0159em nebo kvalifikovan\u00fdm odborn\u00edkem na v\u00fd\u017eivu.\n      <\/div>\n\n    <\/div>\n\n    <p class=\"dvd-calc-note\">\n      V\u00fdsledek je orienta\u010dn\u00ed. Skute\u010dn\u00e1 energetick\u00e1 pot\u0159eba se m\u016f\u017ee li\u0161it\n      podle t\u011blesn\u00e9ho slo\u017een\u00ed, zdravotn\u00edho stavu, ka\u017edodenn\u00edho pohybu\n      a dal\u0161\u00edch faktor\u016f.\n    <\/p>\n\n<div class=\"dvd-calc-more\">\n  <a href=\"https:\/\/dietvsdiet.com\/cs\/kalkulacka-denni-potreby-kalorii\">\n    Zjistit v\u00edce o kalkula\u010dce denn\u00ed pot\u0159eby kalori\u00ed\n  <\/a>\n<\/div>\n\n  <\/div>\n<\/div>\n<\/div><script data-dvd-ui-adapter=\"v2\">(function(){function init(){const root=document.getElementById('dietvsdiet-calorie-calculator');if(!root||root.dataset.uiSexReady)return;const select=root.querySelector('#dvd-sex');const group=root.querySelector('.dvd-ui-sex');if(!select||!group)return;const radios=group.querySelectorAll('input[type=radio]');function sync(){radios.forEach(function(r){r.checked=r.value===select.value;});}radios.forEach(function(r){r.addEventListener('change',function(){if(r.checked){select.value=r.value;select.dispatchEvent(new Event('change',{bubbles:true}));}});});select.addEventListener('change',sync);sync();group.hidden=false;select.parentElement.classList.add('dvd-ui-sex-ready');select.tabIndex=-1;select.setAttribute('aria-hidden','true');root.dataset.uiSexReady='true';}if(document.readyState==='loading')document.addEventListener('DOMContentLoaded',init);else init();})();<\/script>\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Sod\u00edk a s\u016fl p\u0159i DASH diet\u011b<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Obsah soli je nutn\u00e9 posoudit v cel\u00e9m dni v\u010detn\u011b pe\u010diva, ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f, konzerv, miner\u00e1ln\u00ed vody a dochucov\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">DASH stravov\u00e1n\u00ed se b\u011b\u017en\u011b spojuje s denn\u00edm p\u0159\u00edjmem nejv\u00fd\u0161e p\u0159ibli\u017en\u011b <strong>2 300 mg sod\u00edku<\/strong>, p\u0159i\u010dem\u017e je\u0161t\u011b ni\u017e\u0161\u00ed p\u0159\u00edjem kolem <strong>1 500 mg sod\u00edku denn\u011b<\/strong> m\u016f\u017ee p\u0159in\u00e9st dal\u0161\u00ed \u00fa\u010dinek na krevn\u00ed tlak. 2 300 mg sod\u00edku odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b <strong>5,8 g kuchy\u0148sk\u00e9 soli<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejde v\u0161ak pouze o s\u016fl p\u0159idanou p\u0159i va\u0159en\u00ed. Velk\u00e1 \u010d\u00e1st sod\u00edku m\u016f\u017ee poch\u00e1zet z <strong>pe\u010diva, s\u00fdr\u016f, uzenin, konzervovan\u00fdch potravin, hotov\u00fdch om\u00e1\u010dek, instantn\u00edch j\u00eddel a dal\u0161\u00edch pr\u016fmyslov\u011b zpracovan\u00fdch v\u00fdrobk\u016f<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proto v tomto j\u00eddeln\u00ed\u010dku pou\u017e\u00edv\u00e1me p\u0159edev\u0161\u00edm \u010derstv\u00e9 potraviny a chu\u0165 j\u00eddel zv\u00fdraz\u0148ujeme <strong>citronem, \u010desnekem, bylinkami a ko\u0159en\u00edm<\/strong> nam\u00edsto velk\u00e9ho mno\u017estv\u00ed soli.<\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Na co si d\u00e1t p\u0159i DASH diet\u011b pozor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">DASH dieta neznamen\u00e1 pouze \u201ej\u00edst m\u00e9n\u011b soli\u201c. D\u016fle\u017eit\u00fd je cel\u00fd zp\u016fsob stravov\u00e1n\u00ed: <strong>dostatek zeleniny a ovoce, celozrnn\u00e9 obiloviny, lu\u0161t\u011bniny, n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, o\u0159echy a semena, ryby a libov\u00e9 maso<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i n\u00e1kupu je vhodn\u00e9 porovn\u00e1vat obsah sod\u00edku na etiket\u00e1ch. V\u00fdrazn\u00fd rozd\u00edl m\u016f\u017ee b\u00fdt nap\u0159\u00edklad mezi dv\u011bma druhy chleba, konzervovan\u00fdmi fazolemi, tu\u0148\u00e1kem nebo hotov\u00fdm hummusem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Konzervovan\u00e9 lu\u0161t\u011bniny je vhodn\u00e9 <strong>sl\u00edt a propl\u00e1chnout vodou<\/strong>, \u010d\u00edm\u017e lze \u010d\u00e1st sod\u00edku odstranit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i onemocn\u011bn\u00edch, u kter\u00fdch je t\u0159eba individu\u00e1ln\u011b upravovat p\u0159\u00edjem <strong>sod\u00edku, drasl\u00edku nebo tekutin<\/strong>, nemus\u00ed b\u00fdt obecn\u00fd DASH j\u00eddeln\u00ed\u010dek vhodn\u00fd bez individu\u00e1ln\u00ed \u00fapravy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>J\u00eddeln\u00ed\u010dky z kategorie reduk\u010dn\u00ed a popul\u00e1rn\u00ed diety<\/strong>: <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-ketogenni-dietu\">Ketogenn\u00ed dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-nizkosacharidovou-dietu\">N\u00edzkosacharidov\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-prerusovany-pust\">P\u0159eru\u0161ovan\u00fd p\u016fst<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-paleo-dietu\">Paleo dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-stredomorskou-dietu\">St\u0159edomo\u0159sk\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-dash-dietu\">DASH dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-velmi-nizkokalorickou-dietu\">Velmi n\u00edzkokalorick\u00e1 dieta<\/a><\/p>\n\n\n\n<\/section>\n\n\n<section class=\"dvd-meal-section\">\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 va\u0159en\u00ed a bezpe\u010dnost<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i n\u00e1kupu porovn\u00e1vejte na evropsk\u00e9 etiket\u011b \u00fadaj s\u016fl na 100 g i skute\u010dnou porci. V\u00fdrobek s 1,2 g soli na 100 g dod\u00e1 v 50g porci 0,6 g soli, p\u0159ibli\u017en\u011b 240 mg sod\u00edku. Jde o p\u0159\u00edklad v\u00fdpo\u010dtu, nikoli anal\u00fdzu recept\u016f. Konzervy vyb\u00edrejte s ni\u017e\u0161\u00edm obsahem soli, lu\u0161t\u011bniny propl\u00e1chn\u011bte a chu\u0165 dopl\u0148te bylinkami a citronem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i onemocn\u011bn\u00ed ledvin, p\u0159edepsan\u00e9m omezen\u00ed tekutin nebo drasl\u00edku je nutn\u00e9 pl\u00e1n individu\u00e1ln\u011b posoudit. Draseln\u00e9 n\u00e1hrady soli ani dopl\u0148ky drasl\u00edku neza\u0159azujte automaticky; mohou b\u00fdt nevhodn\u00e9 p\u0159i onemocn\u011bn\u00ed ledvin a n\u011bkter\u00fdch l\u00e9c\u00edch. P\u0159edepsanou l\u00e9\u010dbu sami nem\u011b\u0148te. Alergie a pot\u0159eby d\u011bt\u00ed, t\u011bhotn\u00fdch \u010di koj\u00edc\u00edch vy\u017eaduj\u00ed samostatn\u00e9 p\u0159izp\u016fsoben\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">NHLBI popisuje varianty DASH s 2 300 a 1 500 mg sod\u00edku denn\u011b (p\u0159ibli\u017en\u011b 5,75 a 3,75 g soli). Tento pl\u00e1n jejich spln\u011bn\u00ed negarantuje: chyb\u00ed celodenn\u00ed v\u00fdpo\u010det podle zna\u010dek a mno\u017estv\u00ed p\u0159idan\u00e9 soli. Individu\u00e1ln\u00ed c\u00edl ur\u010dete s o\u0161et\u0159uj\u00edc\u00edm odborn\u00edkem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zdroje a vysv\u011btlen\u00ed: <a href=\"https:\/\/dietvsdiet.com\/cs\/dash-dieta\">DASH dieta<\/a>, <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/dash-eating-plan\" target=\"_blank\" rel=\"noopener\">NHLBI \u2013 DASH eating plan<\/a>, <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/potassium-healthprofessional\/\" target=\"_blank\" rel=\"noopener\">NIH \u2013 potassium<\/a>. Aktualizov\u00e1no: 21. 10. 2026.<\/p>\n\n\n\n<\/section>\n\n\n<div class=\"dvd-meal-footer\">\n\n<style>.wp-block-kadence-column.kb-section-dir-horizontal > .kt-inside-inner-col > .kt-info-box3370_daaca7-c4 .kt-blocks-info-box-link-wrap{max-width:unset;}.kt-info-box3370_daaca7-c4 .kt-blocks-info-box-link-wrap{border-top:5px solid var(--global-palette7, #eeeeee);border-right:5px solid var(--global-palette7, #eeeeee);border-bottom:5px solid var(--global-palette7, #eeeeee);border-left:5px solid var(--global-palette7, #eeeeee);border-top-left-radius:30px;border-top-right-radius:30px;border-bottom-right-radius:30px;border-bottom-left-radius:30px;background:#ffffff;padding-top:var(--global-kb-spacing-xs, 1rem);padding-right:var(--global-kb-spacing-xs, 1rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);padding-left:var(--global-kb-spacing-xs, 1rem);}.kt-info-box3370_daaca7-c4.wp-block-kadence-infobox{max-width:100%;}.kt-info-box3370_daaca7-c4 .kadence-info-box-image-inner-intrisic-container{max-width:150px;}.kt-info-box3370_daaca7-c4 .kadence-info-box-image-inner-intrisic-container .kadence-info-box-image-intrisic{padding-bottom:66.6667%;width:768px;height:0px;max-width:100%;}.kt-info-box3370_daaca7-c4 .kadence-info-box-icon-container .kt-info-svg-icon, .kt-info-box3370_daaca7-c4 .kt-info-svg-icon-flip, .kt-info-box3370_daaca7-c4 .kt-blocks-info-box-number{font-size:50px;}.kt-info-box3370_daaca7-c4 .kt-blocks-info-box-media{background:var(--global-palette7, #eeeeee);border-color:var(--global-palette7, #eeeeee);border-radius:200px;overflow:hidden;border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.kt-info-box3370_daaca7-c4 .kt-blocks-info-box-media-container{margin-top:0px;margin-right:15px;margin-bottom:10px;margin-left:15px;}.kt-info-box3370_daaca7-c4 .kt-infobox-textcontent h2.kt-blocks-info-box-title{padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:5px;margin-right:0px;margin-bottom:10px;margin-left:0px;}.kt-info-box3370_daaca7-c4 .kt-blocks-info-box-learnmore{background:transparent;border-width:0px 0px 0px 0px;padding-top:4px;padding-right:8px;padding-bottom:4px;padding-left:8px;margin-top:10px;margin-right:0px;margin-bottom:10px;margin-left:0px;}@media all and (max-width: 1024px){.kt-info-box3370_daaca7-c4 .kt-blocks-info-box-link-wrap{border-top:5px solid var(--global-palette7, #eeeeee);border-right:5px solid var(--global-palette7, #eeeeee);border-bottom:5px solid var(--global-palette7, #eeeeee);border-left:5px solid var(--global-palette7, #eeeeee);}}@media all and (max-width: 767px){.kt-info-box3370_daaca7-c4 .kt-blocks-info-box-link-wrap{border-top:5px solid var(--global-palette7, #eeeeee);border-right:5px solid var(--global-palette7, #eeeeee);border-bottom:5px solid var(--global-palette7, #eeeeee);border-left:5px solid var(--global-palette7, #eeeeee);}}<\/style>\n<div class=\"wp-block-kadence-infobox kt-info-box3370_daaca7-c4\"><a class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\" href=\"https:\/\/dietvsdiet.com\/cs\/dash-dieta\" aria-label=\"DASH dieta\"><div class=\"kt-blocks-info-box-media-container\"><div class=\"kt-blocks-info-box-media kt-info-media-animate-none\"><div class=\"kadence-info-box-image-inner-intrisic-container\"><div class=\"kadence-info-box-image-intrisic kt-info-animate-none\"><div class=\"kadence-info-box-image-inner-intrisic\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/06\/DASH-dieta.jpg\" alt=\"DASH dieta\" width=\"768\" height=\"512\" class=\"kt-info-box-image wp-image-441\" srcset=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/06\/DASH-dieta.jpg 768w, https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/06\/DASH-dieta-300x200.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/div><\/div><\/div><\/div><\/div><div class=\"kt-infobox-textcontent\"><h2 class=\"kt-blocks-info-box-title\">DASH dieta<\/h2><p class=\"kt-blocks-info-box-text\">P\u0159ehled princip\u016f, vhodn\u00fdch potravin a omezen\u00ed tohoto zp\u016fsobu stravov\u00e1n\u00ed.<\/p><\/div><\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<\/div>\n\n\n<\/div>\n<style id=\"dvd-meal-design-v3\">\n#main .dvd-meal-v3{max-width:1120px;margin:0 auto;color:#24343b;font-size:17px;line-height:1.8}#main .dvd-meal-v3 *{box-sizing:border-box}#main .dvd-meal-v3 .dvd-meal-hero{padding:36px 40px;background:#f1f6ee;border:1px solid #dce7d7;border-radius:24px;margin-bottom:28px}#main .dvd-meal-v3 h1{font-size:clamp(32px,3.8vw,46px);line-height:1.18;letter-spacing:-.8px;color:#16282f;margin:0 0 28px!important;text-align:left!important}#main .dvd-meal-v3 h2{font-size:28px;line-height:1.35;color:#16282f;text-align:left!important;margin:0 0 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.dvd-tools-page #diet-quiz .quiz-option:hover{background:#f0f7ec!important;border-color:#63996e!important;color:#164624!important}<\/style>\n\n","protected":false},"excerpt":{"rendered":"<p>14-denn\u00ed j\u00eddeln\u00ed\u010dek pro DASH dietu J\u00eddeln\u00ed\u010dek pro DASH dietu nab\u00edz\u00ed 42 recept\u016f na 14 dn\u00ed s obilovinami, zeleninou, ovocem, lu\u0161t\u011bninami, n\u00edzkotu\u010dn\u00fdmi ml\u00e9\u010dn\u00fdmi v\u00fdrobky a libov\u00fdmi zdroji b\u00edlkovin. Je inspirac\u00ed pro b\u011b\u017en\u00e9 va\u0159en\u00ed; spln\u011bn\u00ed konkr\u00e9tn\u00edho limitu sod\u00edku bez v\u00fdpo\u010dtu podle etiket nepotvrzuje. Principy, vhodnost a omezen\u00ed vysv\u011btluje \u010dl\u00e1nek DASH dieta. 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