{"id":3433,"date":"2026-08-26T17:47:01","date_gmt":"2026-08-26T15:47:01","guid":{"rendered":"https:\/\/dietvsdiet.com\/?page_id=3433"},"modified":"2026-10-28T08:12:41","modified_gmt":"2026-10-28T07:12:41","slug":"jidelnicek-pro-biohacking","status":"publish","type":"page","link":"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-biohacking","title":{"rendered":"J\u00eddeln\u00ed\u010dek pro biohacking"},"content":{"rendered":"\n<div class=\"dvd-meal-v3\"><div class=\"dvd-meal-hero\">\n\n\n\n<h1 class=\"wp-block-heading\">14-denn\u00ed j\u00eddeln\u00ed\u010dek pro Biohacking<\/h1>\n\n\n<style>.kb-row-layout-id3433_e0e152-db > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id3433_e0e152-db > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id3433_e0e152-db > .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-id3433_e0e152-db > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id3433_e0e152-db > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id3433_e0e152-db > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id3433_e0e152-db 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-column3433_0d7464-67 > .kt-inside-inner-col,.kadence-column3433_0d7464-67 > .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-column3433_0d7464-67 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3433_0d7464-67 > .kt-inside-inner-col{flex-direction:column;}.kadence-column3433_0d7464-67 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3433_0d7464-67 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3433_0d7464-67{position:relative;}@media all and (max-width: 1024px){.kadence-column3433_0d7464-67 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3433_0d7464-67 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3433_0d7464-67\"><div class=\"kt-inside-inner-col\">\n<p class=\"wp-block-paragraph\">J\u00eddeln\u00ed\u010dek pro biohacking nab\u00edz\u00ed <strong>14 dn\u00ed a 42 recept\u016f<\/strong> z b\u011b\u017en\u00fdch potravin. Obsahuje ryby, vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky, lu\u0161t\u011bniny, obiloviny, zeleninu, ovoce, o\u0159echy a sem\u00ednka. Je to praktick\u00fd vzor pro pl\u00e1nov\u00e1n\u00ed j\u00eddel, nikoli zvl\u00e1\u0161\u0165 ov\u011b\u0159en\u00fd protokol pro lep\u0161\u00ed v\u00fdkon, omlazen\u00ed nebo l\u00e9\u010dbu.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Porce jsou v\u00fdchoz\u00edm bodem pro jednu dosp\u011blou osobu. Upravte je podle hladu, aktivity a zdravotn\u00edch pot\u0159eb a podle pot\u0159eby dopl\u0148te dal\u0161\u00ed j\u00eddla. <strong>P\u016fst, senzor glykemie ani speci\u00e1ln\u00ed dopl\u0148ky nejsou podm\u00ednkou.<\/strong> Vysv\u011btlen\u00ed p\u0159\u00edstupu a jeho hranic najdete v \u010dl\u00e1nku <a href=\"https:\/\/dietvsdiet.com\/cs\/biohacking-dieta\">Biohacking dieta<\/a>.<\/p>\n\n<\/div><\/div>\n\n\n<style>.kadence-column3433_b8254d-4a > .kt-inside-inner-col,.kadence-column3433_b8254d-4a > .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-column3433_b8254d-4a > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column3433_b8254d-4a > .kt-inside-inner-col{flex-direction:column;}.kadence-column3433_b8254d-4a > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column3433_b8254d-4a > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column3433_b8254d-4a{position:relative;}@media all and (max-width: 1024px){.kadence-column3433_b8254d-4a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column3433_b8254d-4a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column3433_b8254d-4a\"><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-pre-Biohacking.jpg\" alt=\"14-denn\u00ed j\u00eddeln\u00ed\u010dek pro Biohacking\" class=\"wp-image-2306\" srcset=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-pre-Biohacking.jpg 768w, https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/08\/14-dnovy-jedalnicek-pre-Biohacking-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\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Jak j\u00eddeln\u00ed\u010dek pro biohacking pou\u017e\u00edvat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Maso a losos nebo pstruh jsou v\u00e1\u017een\u00e9 p\u0159ed tepelnou \u00fapravou. Sardinky \u010di makrelu pou\u017eijte hotov\u00e9 k j\u00eddlu; u konzervy po\u010d\u00edtejte hmotnost ryby po scezen\u00ed. R\u00fd\u017ee, quinoa a vlo\u010dky jsou v such\u00e9m stavu. Lu\u0161t\u011bniny jsou uva\u0159en\u00e9 nebo scezen\u00e9. Avok\u00e1do va\u017ete bez slupky a pecky, zeleninu a brambory p\u0159ed p\u0159\u00edpravou. Olej je v gramech, kef\u00edr v mililitrech a chl\u00e9b v kraj\u00edc\u00edch bez ur\u010den\u00e9 gram\u00e1\u017ee.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e1kupy s\u010d\u00edtaj\u00ed uveden\u00e9 recepty. Zeleninov\u00e9 sm\u011bsi z\u016fst\u00e1vaj\u00ed uveden\u00e9 spole\u010dnou hmotnost\u00ed, proto\u017ee recept neur\u010duje pom\u011br druh\u016f. Nap\u0159\u00edklad 300 g brokolice, papriky a cukety znamen\u00e1 dohromady 300 g, nikoli 300 g ka\u017ed\u00e9 zeleniny. Sm\u011bsi p\u0159ipo\u010d\u00edtejte k samostatn\u011b uveden\u00e9 zelenin\u011b a pom\u011br si vyberte. Z\u00e1soby ode\u010dt\u011bte, alternativy nekupujte sou\u010dasn\u011b a mno\u017estv\u00ed pro v\u00edce lid\u00ed n\u00e1sobte.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recepty m\u016f\u017eete p\u0159esouvat a opakovat. Kr\u00e1tk\u00e9 pozn\u00e1mky o hladu a organizaci j\u00eddel jsou voliteln\u00e9; nejsou diagnostick\u00fdm testem. Nem\u011b\u0148te najednou v\u00edce n\u00e1vyk\u016f a nehodno\u0165te den pouze podle \u00fadaj\u016f za\u0159\u00edzen\u00ed. P\u0159i zhor\u0161en\u00ed stavu p\u0159esta\u0148te experimentovat a p\u0159i p\u0159etrv\u00e1vaj\u00edc\u00edch obt\u00ed\u017e\u00edch vyhledejte odborn\u00edka.<\/p>\n\n\n\n<\/section>\n\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<section class=\"dvd-meal-section dvd-meal-week\">\n\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 recept\u016f pro jednu dosp\u011blou osobu. Zeleninov\u00e9 sm\u011bsi jsou nav\u00edc k samostatn\u011b vy\u010d\u00edslen\u00e9 zelenin\u011b. U sm\u011bs\u00ed nen\u00ed ur\u010den\u00fd pom\u011br druh\u016f: uveden\u00e1 hmotnost plat\u00ed pro celou sm\u011bs, nikoli pro ka\u017ed\u00fd druh zvl\u00e1\u0161\u0165. Slo\u017een\u00ed zeleninov\u00e9ho sal\u00e1tu a \u201edal\u0161\u00ed zeleniny\u201c vyberte podle dostupnosti.<\/p><p><strong>Obiloviny a p\u0159\u00edlohy:<\/strong><br>Ovesn\u00e9 vlo\u010dky (such\u00e9) \u2013 330 g \u2022 R\u00fd\u017ee (such\u00e1) \u2013 160 g \u2022 Quinoa (such\u00e1) \u2013 240 g \u2022 Celozrnn\u00fd chl\u00e9b \u2013 12 kraj\u00edc\u016f \u2022 Brambory (p\u0159ed p\u0159\u00edpravou) \u2013 650 g<\/p><p><strong>B\u00edlkoviny a ml\u00e9\u010dn\u00e9 v\u00fdrobky:<\/strong><br>Ku\u0159ec\u00ed nebo kr\u016ft\u00ed maso (syrov\u00e9; jedna mo\u017enost) \u2013 600 g \u2022 Losos nebo pstruh (syrov\u00fd; jedna mo\u017enost) \u2013 360 g \u2022 Sardinky nebo makrela (hotov\u00e9 k j\u00eddlu; konzervovan\u00e9 scezen\u00e9) \u2013 150 g \u2022 Vejce \u2013 12 ks \u2022 \u010co\u010dka (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 400 g \u2022 Cizrna (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 550 g \u2022 \u0158eck\u00fd jogurt \u2013 750 g \u2022 Kef\u00edr \u2013 600 ml \u2022 Cottage cheese \u2013 400 g<\/p><p><strong>Samostatn\u00e1 zelenina a ovoce:<\/strong><br>Brokolice \u2013 500 g \u2022 Raj\u010data \u2013 600 g \u2022 \u0160pen\u00e1t \u2013 200 g \u2022 Listov\u00e1 zelenina \u2013 200 g \u2022 Mrkev \u2013 250 g \u2022 Avok\u00e1do (jedl\u00e1 \u010d\u00e1st) \u2013 540 g \u2022 Kysan\u00e9 zel\u00ed \u2013 520 g \u2022 Bobulov\u00e9 ovoce \u2013 450 g \u2022 Jablko \u2013 1 ks \u2022 Ban\u00e1n \u2013 1 ks<\/p><p><strong>Zeleninov\u00e9 sm\u011bsi \u2013 souhrnn\u00e9 hmotnosti:<\/strong><br>Sm\u011bs brokolice, papriky a cukety \u2013 300 g \u2022 Sm\u011bs cukety, papriky a mrkve \u2013 300 g \u2022 Sm\u011bs raj\u010dat a papriky \u2013 600 g \u2022 Sm\u011bs raj\u010dat a okurky \u2013 400 g \u2022 Sm\u011bs listov\u00e9 a dal\u0161\u00ed zeleniny podle receptu \u2013 250 g \u2022 Sm\u011bs brokolice, raj\u010dat a listov\u00e9 zeleniny \u2013 250 g<\/p><p><strong>Tuky, o\u0159echy a sem\u00ednka:<\/strong><br>Olivov\u00fd olej \u2013 190 g \u2022 Vla\u0161sk\u00e9 o\u0159echy \u2013 85 g \u2022 Mandle \u2013 55 g \u2022 Chia sem\u00ednka \u2013 30 g \u2022 Mlet\u00e1 ln\u011bn\u00e1 sem\u00ednka \u2013 20 g \u2022 D\u00fd\u0148ov\u00e1 sem\u00ednka \u2013 75 g<\/p><p>Bez ur\u010den\u00e9ho mno\u017estv\u00ed: citron, bylinky, ko\u0159en\u00ed, voda a sko\u0159ice podle recept\u016f. Sva\u010diny, n\u00e1poje, p\u0159\u00eddavky a z\u00e1m\u011bny p\u0159ipo\u010d\u00edtejte. Alternativy nekupujte sou\u010dasn\u011b. Olej je uveden\u00fd v gramech; chl\u00e9b v kraj\u00edc\u00edch bez ur\u010den\u00e9 gram\u00e1\u017ee.<\/p><\/div><button type=\"button\" class=\"shopping-print-button\" onclick=\"printShoppingList('biohacking-shopping-week-1')\">\ud83d\udda8 Vytisknout n\u00e1kupn\u00ed seznam<\/button><div id=\"biohacking-shopping-week-1\" class=\"shopping-list-print\"><h2>Biohacking \u2013 1. t\u00fdden<\/h2><p>Sou\u010det recept\u016f pro jednu dosp\u011blou osobu. Zeleninov\u00e9 sm\u011bsi jsou nav\u00edc k samostatn\u011b vy\u010d\u00edslen\u00e9 zelenin\u011b. U sm\u011bs\u00ed nen\u00ed ur\u010den\u00fd pom\u011br druh\u016f: uveden\u00e1 hmotnost plat\u00ed pro celou sm\u011bs, nikoli pro ka\u017ed\u00fd druh zvl\u00e1\u0161\u0165. Slo\u017een\u00ed zeleninov\u00e9ho sal\u00e1tu a \u201edal\u0161\u00ed zeleniny\u201c vyberte podle dostupnosti.<\/p><h3>Obiloviny a p\u0159\u00edlohy<\/h3><p>\u2610 Ovesn\u00e9 vlo\u010dky (such\u00e9) \u2013 330 g<\/p><p>\u2610 R\u00fd\u017ee (such\u00e1) \u2013 160 g<\/p><p>\u2610 Quinoa (such\u00e1) \u2013 240 g<\/p><p>\u2610 Celozrnn\u00fd chl\u00e9b \u2013 12 kraj\u00edc\u016f<\/p><p>\u2610 Brambory (p\u0159ed p\u0159\u00edpravou) \u2013 650 g<\/p><h3>B\u00edlkoviny a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3><p>\u2610 Ku\u0159ec\u00ed nebo kr\u016ft\u00ed maso (syrov\u00e9; jedna mo\u017enost) \u2013 600 g<\/p><p>\u2610 Losos nebo pstruh (syrov\u00fd; jedna mo\u017enost) \u2013 360 g<\/p><p>\u2610 Sardinky nebo makrela (hotov\u00e9 k j\u00eddlu; konzervovan\u00e9 scezen\u00e9) \u2013 150 g<\/p><p>\u2610 Vejce \u2013 12 ks<\/p><p>\u2610 \u010co\u010dka (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 400 g<\/p><p>\u2610 Cizrna (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 550 g<\/p><p>\u2610 \u0158eck\u00fd jogurt \u2013 750 g<\/p><p>\u2610 Kef\u00edr \u2013 600 ml<\/p><p>\u2610 Cottage cheese \u2013 400 g<\/p><h3>Samostatn\u00e1 zelenina a ovoce<\/h3><p>\u2610 Brokolice \u2013 500 g<\/p><p>\u2610 Raj\u010data \u2013 600 g<\/p><p>\u2610 \u0160pen\u00e1t \u2013 200 g<\/p><p>\u2610 Listov\u00e1 zelenina \u2013 200 g<\/p><p>\u2610 Mrkev \u2013 250 g<\/p><p>\u2610 Avok\u00e1do (jedl\u00e1 \u010d\u00e1st) \u2013 540 g<\/p><p>\u2610 Kysan\u00e9 zel\u00ed \u2013 520 g<\/p><p>\u2610 Bobulov\u00e9 ovoce \u2013 450 g<\/p><p>\u2610 Jablko \u2013 1 ks<\/p><p>\u2610 Ban\u00e1n \u2013 1 ks<\/p><h3>Zeleninov\u00e9 sm\u011bsi \u2013 souhrnn\u00e9 hmotnosti<\/h3><p>\u2610 Sm\u011bs brokolice, papriky a cukety \u2013 300 g<\/p><p>\u2610 Sm\u011bs cukety, papriky a mrkve \u2013 300 g<\/p><p>\u2610 Sm\u011bs raj\u010dat a papriky \u2013 600 g<\/p><p>\u2610 Sm\u011bs raj\u010dat a okurky \u2013 400 g<\/p><p>\u2610 Sm\u011bs listov\u00e9 a dal\u0161\u00ed zeleniny podle receptu \u2013 250 g<\/p><p>\u2610 Sm\u011bs brokolice, raj\u010dat a listov\u00e9 zeleniny \u2013 250 g<\/p><h3>Tuky, o\u0159echy a sem\u00ednka<\/h3><p>\u2610 Olivov\u00fd olej \u2013 190 g<\/p><p>\u2610 Vla\u0161sk\u00e9 o\u0159echy \u2013 85 g<\/p><p>\u2610 Mandle \u2013 55 g<\/p><p>\u2610 Chia sem\u00ednka \u2013 30 g<\/p><p>\u2610 Mlet\u00e1 ln\u011bn\u00e1 sem\u00ednka \u2013 20 g<\/p><p>\u2610 D\u00fd\u0148ov\u00e1 sem\u00ednka \u2013 75 g<\/p><p>Bez ur\u010den\u00e9ho mno\u017estv\u00ed: citron, bylinky, ko\u0159en\u00ed, voda a sko\u0159ice podle recept\u016f. Sva\u010diny, n\u00e1poje, p\u0159\u00eddavky a z\u00e1m\u011bny p\u0159ipo\u010d\u00edtejte. Alternativy nekupujte sou\u010dasn\u011b. Olej je uveden\u00fd v gramech; chl\u00e9b v kraj\u00edc\u00edch bez ur\u010den\u00e9 gram\u00e1\u017ee.<\/p><\/div><\/div>\n\n\n\n<\/section>\n\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: \u0159eck\u00fd jogurt 5 % tuku (97 kcal\/100 g); cottage cheese 4.3 % tuku (98 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>. V\u00fdpo\u010det dopln\u011bn 23. 10. 2026.<\/p><\/details>\n\n\n\n<section class=\"dvd-meal-day\">\n\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 \u0158eck\u00fd jogurt s bobulov\u00fdm ovocem, vlo\u010dkami a o\u0159echy<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 250 g \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 150 g bobulov\u00e9ho ovoce, 25 g 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> 770 kcal (3220 kJ) \u00b7 B\u00edlkoviny: 39,6 g \u00b7 Sacharidy: 59,0 g \u00b7 Tuky: 36,8 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Jogurt sm\u00edchejte s vlo\u010dkami a bobulov\u00fdm ovocem. Posypte o\u0159echy a chia sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s quinoou a brokolic\u00ed<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 80 g such\u00e9 quinoy, 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> 885 kcal (3710 kJ) \u00b7 B\u00edlkoviny: 55,1 g \u00b7 Sacharidy: 55,8 g \u00b7 Tuky: 44,9 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Lososa ochu\u0165te citronem a bylinkami a pe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 12\u201315 minut. Quinou uva\u0159te podle n\u00e1vodu. Brokolici p\u0159ipravte v p\u00e1\u0159e a pokapejte olejem.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Vejce, avok\u00e1do a fermentovan\u00e1 zelenina<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 100 g avok\u00e1da, 150 g kysan\u00e9ho zel\u00ed, 2 kraj\u00edce celozrnn\u00e9ho chleba, 150 g raj\u010dat.<\/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> 630 kcal (2640 kJ) \u00b7 B\u00edlkoviny: 33,5 g \u00b7 Sacharidy: 38,4 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.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vejce uva\u0159te natvrdo nebo p\u0159ipravte na p\u00e1nvi. Pod\u00e1vejte s avok\u00e1dem, raj\u010daty, chlebem a kysan\u00fdm zel\u00edm.<\/p>\n\n\n\n<\/article>\n\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> 2285 kcal (9570 kJ) \u00b7 B\u00edlkoviny: 128,2 g \u00b7 Sacharidy: 153,2 g \u00b7 Tuky: 113,9 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\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\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 Omeleta se \u0161pen\u00e1tem a avok\u00e1dem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 100 g \u0161pen\u00e1tu, 80 g avok\u00e1da, 150 g raj\u010dat, 2 kraj\u00edce celozrnn\u00e9ho chleba, 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> 685 kcal (2860 kJ) \u00b7 B\u00edlkoviny: 34,6 g \u00b7 Sacharidy: 37,4 g \u00b7 Tuky: 39,5 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.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> \u0160pen\u00e1t kr\u00e1tce poduste, p\u0159idejte roz\u0161lehan\u00e1 vejce a dope\u010dte. Pod\u00e1vejte s avok\u00e1dem, raj\u010daty a chlebem.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s r\u00fd\u017e\u00ed a zeleninou<\/h4>\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 r\u00fd\u017ee, 300 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> 740 kcal (3100 kJ) \u00b7 B\u00edlkoviny: 55,7 g \u00b7 Sacharidy: 73,0 g \u00b7 Tuky: 21,8 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 ope\u010dte nebo ugrilujte, dokud nebude zcela prope\u010den\u00e9. R\u00fd\u017ei uva\u0159te. Zeleninu kr\u00e1tce ope\u010dte nebo p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\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 d\u00fd\u0148ov\u00fdmi sem\u00ednky<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 200 g raj\u010dat a papriky, 50 g listov\u00e9 zeleniny, 25 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 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> 755 kcal (3170 kJ) \u00b7 B\u00edlkoviny: 38,1 g \u00b7 Sacharidy: 62,4 g \u00b7 Tuky: 31,4 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> \u010co\u010dku sm\u00edchejte se zeleninou a sem\u00ednky. Dochu\u0165te citronovou \u0161\u0165\u00e1vou, olejem a bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2180 kcal (9130 kJ) \u00b7 B\u00edlkoviny: 128,4 g \u00b7 Sacharidy: 172,8 g \u00b7 Tuky: 92,7 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\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\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 Kef\u00edrov\u00e1 miska s ban\u00e1nem a o\u0159echy<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 ml kef\u00edru, 70 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 30 g vla\u0161sk\u00fdch o\u0159ech\u016f, 10 g mlet\u00fdch ln\u011bn\u00fdch 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> 760 kcal (3180 kJ) \u00b7 B\u00edlkoviny: 31,2 g \u00b7 Sacharidy: 79,9 g \u00b7 Tuky: 32,2 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 sm\u00edchejte s kef\u00edrem, p\u0159idejte nakr\u00e1jen\u00fd ban\u00e1n, o\u0159echy a ln\u011bn\u00e1 sem\u00ednka.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Sardinky s bramborami a kysan\u00fdm zel\u00edm<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 150 g sardinek <em>(nebo makrely)<\/em>, 350 g brambor, 150 g kysan\u00e9ho zel\u00ed, 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> 700 kcal (2920 kJ) \u00b7 B\u00edlkoviny: 45,5 g \u00b7 Sacharidy: 55,9 g \u00b7 Tuky: 27,7 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Brambory uva\u0159te ve slupce nebo upe\u010dte. Pod\u00e1vejte se sardinkami a kysan\u00fdm zel\u00edm.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00e1 miska s avok\u00e1dem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 cizrny, 100 g avok\u00e1da, 200 g raj\u010dat a papriky, 50 g listov\u00e9 zeleniny, 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: 22,3 g \u00b7 Sacharidy: 48,9 g \u00b7 Tuky: 35,4 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> Zeleninu a avok\u00e1do nakr\u00e1jejte, p\u0159idejte cizrnu a dochu\u0165te citronem, olejem a bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2130 kcal (8910 kJ) \u00b7 B\u00edlkoviny: 99,0 g \u00b7 Sacharidy: 184,7 g \u00b7 Tuky: 95,3 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\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\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 mandlemi<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 70 g ovesn\u00fdch vlo\u010dek, 200 g \u0159eck\u00e9ho jogurtu, 1 jablko, 30 g mandl\u00ed, 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> 785 kcal (3280 kJ) \u00b7 B\u00edlkoviny: 38,3 g \u00b7 Sacharidy: 71,2 g \u00b7 Tuky: 33,2 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> Vlo\u010dky uva\u0159te ve vod\u011b. Po m\u00edrn\u00e9m vychladnut\u00ed p\u0159idejte jogurt, jablko, mandle, chia sem\u00ednka a sko\u0159ici.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s quinoou a pe\u010denou zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edho masa <em>(nebo kr\u016ft\u00edho)<\/em>, 80 g such\u00e9 quinoy, 300 g cukety, papriky 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> 795 kcal (3330 kJ) \u00b7 B\u00edlkoviny: 59,4 g \u00b7 Sacharidy: 58,5 g \u00b7 Tuky: 31,0 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> Maso d\u016fkladn\u011b prope\u010dte. Quinou uva\u0159te. Zeleninu upe\u010dte p\u0159i p\u0159ibli\u017en\u011b 200 \u00b0C a pod\u00e1vejte s masem a quinoou.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cottage cheese s avok\u00e1dem a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g cottage cheese, 80 g avok\u00e1da, 200 g raj\u010dat a okurky, 2 kraj\u00edce celozrnn\u00e9ho chleba, 15 g d\u00fd\u0148ov\u00fdch 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> 640 kcal (2690 kJ) \u00b7 B\u00edlkoviny: 39,9 g \u00b7 Sacharidy: 44,1 g \u00b7 Tuky: 30,8 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> Cottage cheese pod\u00e1vejte s nakr\u00e1jen\u00fdm avok\u00e1dem a zeleninou. Posypte sem\u00ednky a p\u0159idejte chl\u00e9b.<\/p>\n\n\n\n<\/article>\n\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> 2220 kcal (9300 kJ) \u00b7 B\u00edlkoviny: 137,6 g \u00b7 Sacharidy: 173,8 g \u00b7 Tuky: 95,0 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\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\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 zeleninou a kysan\u00fdm zel\u00edm<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 150 g raj\u010dat, 100 g \u0161pen\u00e1tu, 100 g kysan\u00e9ho zel\u00ed, 2 kraj\u00edce celozrnn\u00e9ho chleba, 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> 575 kcal (2400 kJ) \u00b7 B\u00edlkoviny: 33,9 g \u00b7 Sacharidy: 37,3 g \u00b7 Tuky: 27,9 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.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> \u0160pen\u00e1t kr\u00e1tce poduste a p\u0159idejte vejce. Pod\u00e1vejte s raj\u010daty, chlebem a kysan\u00fdm zel\u00edm.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s bramborami a sal\u00e1tem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 300 g brambor, 250 g listov\u00e9 a dal\u0161\u00ed zeleniny, 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> 820 kcal (3430 kJ) \u00b7 B\u00edlkoviny: 46,3 g \u00b7 Sacharidy: 50,1 g \u00b7 Tuky: 44,8 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Lososa pe\u010dte p\u0159i 200 \u00b0C p\u0159ibli\u017en\u011b 12\u201315 minut. Brambory uva\u0159te nebo upe\u010dte. Pod\u00e1vejte se zeleninov\u00fdm sal\u00e1tem.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 \u010co\u010dkov\u00e1 miska s avok\u00e1dem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 80 g avok\u00e1da, 200 g raj\u010dat a papriky, 50 g listov\u00e9 zeleniny, 20 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 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> 610 kcal (2560 kJ) \u00b7 B\u00edlkoviny: 28,2 g \u00b7 Sacharidy: 34,3 g \u00b7 Tuky: 32,9 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> V\u0161echny suroviny sm\u00edchejte a dochu\u0165te citronem a bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2005 kcal (8390 kJ) \u00b7 B\u00edlkoviny: 108,4 g \u00b7 Sacharidy: 121,7 g \u00b7 Tuky: 105,6 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\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\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 bobulov\u00fdm ovocem a sem\u00ednky<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 150 g bobulov\u00e9ho ovoce, 25 g mandl\u00ed, 10 g mlet\u00fdch ln\u011bn\u00fdch 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> 805 kcal (3370 kJ) \u00b7 B\u00edlkoviny: 45,7 g \u00b7 Sacharidy: 60,9 g \u00b7 Tuky: 36,6 g.<\/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\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s r\u00fd\u017e\u00ed a brokolic\u00ed<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edho nebo kr\u016ft\u00edho masa, 80 g such\u00e9 r\u00fd\u017ee, 250 g brokolice, 150 g 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> 855 kcal (3580 kJ) \u00b7 B\u00edlkoviny: 59,1 g \u00b7 Sacharidy: 83,2 g \u00b7 Tuky: 27,1 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso d\u016fkladn\u011b ope\u010dte nebo ugrilujte. R\u00fd\u017ei uva\u0159te a brokolici s mrkv\u00ed p\u0159ipravte v p\u00e1\u0159e nebo kr\u00e1tce poduste.<\/p>\n\n\n\n<\/article>\n\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 kysan\u00fdm zel\u00edm<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 cizrny, 120 g kysan\u00e9ho zel\u00ed, 150 g raj\u010dat, 100 g mrkve, 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> 755 kcal (3150 kJ) \u00b7 B\u00edlkoviny: 31,0 g \u00b7 Sacharidy: 81,5 g \u00b7 Tuky: 23,7 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> Cizrnu sm\u00edchejte se zeleninou a kysan\u00fdm zel\u00edm. Dochu\u0165te olejem a bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2415 kcal (10100 kJ) \u00b7 B\u00edlkoviny: 135,8 g \u00b7 Sacharidy: 225,6 g \u00b7 Tuky: 87,4 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\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\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 Kef\u00edr s ovesn\u00fdmi vlo\u010dkami a bobulov\u00fdm ovocem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 ml kef\u00edru, 70 g ovesn\u00fdch vlo\u010dek, 150 g bobulov\u00e9ho ovoce, 30 g 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> 730 kcal (3060 kJ) \u00b7 B\u00edlkoviny: 31,2 g \u00b7 Sacharidy: 69,7 g \u00b7 Tuky: 31,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> V\u0161echny suroviny sm\u00edchejte. Vlo\u010dky m\u016f\u017eete nechat v kef\u00edru p\u0159es noc.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Quinoa s vejci, avok\u00e1dem a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 80 g such\u00e9 quinoy, 3 vejce, 100 g avok\u00e1da, 250 g brokolice, raj\u010dat a listov\u00e9 zeleniny, 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> 855 kcal (3590 kJ) \u00b7 B\u00edlkoviny: 36,4 g \u00b7 Sacharidy: 55,6 g \u00b7 Tuky: 49,4 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 ks = 150 g jedl\u00e9 \u010d\u00e1sti; 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> Quinou uva\u0159te. Vejce uva\u0159te natvrdo. Pod\u00e1vejte s avok\u00e1dem a zeleninou.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cottage cheese s cizrnou a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g cottage cheese, 150 g va\u0159en\u00e9 cizrny, 200 g raj\u010dat a okurky, 50 g listov\u00e9 zeleniny, 15 g d\u00fd\u0148ov\u00fdch 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> 565 kcal (2370 kJ) \u00b7 B\u00edlkoviny: 42,3 g \u00b7 Sacharidy: 43,8 g \u00b7 Tuky: 20,2 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> V\u0161echny suroviny vlo\u017ete do m\u00edsy, prom\u00edchejte a dochu\u0165te bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2150 kcal (9020 kJ) \u00b7 B\u00edlkoviny: 109,9 g \u00b7 Sacharidy: 169,1 g \u00b7 Tuky: 101,0 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\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\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 recept\u016f pro jednu dosp\u011blou osobu. Zeleninov\u00e9 sm\u011bsi jsou nav\u00edc k samostatn\u011b vy\u010d\u00edslen\u00e9 zelenin\u011b. U sm\u011bs\u00ed nen\u00ed ur\u010den\u00fd pom\u011br druh\u016f: uveden\u00e1 hmotnost plat\u00ed pro celou sm\u011bs, nikoli pro ka\u017ed\u00fd druh zvl\u00e1\u0161\u0165. Slo\u017een\u00ed zeleninov\u00e9ho sal\u00e1tu a \u201edal\u0161\u00ed zeleniny\u201c vyberte podle dostupnosti.<\/p><p><strong>Obiloviny a p\u0159\u00edlohy:<\/strong><br>Ovesn\u00e9 vlo\u010dky (such\u00e9) \u2013 330 g \u2022 R\u00fd\u017ee (such\u00e1) \u2013 160 g \u2022 Quinoa (such\u00e1) \u2013 240 g \u2022 Celozrnn\u00fd chl\u00e9b \u2013 12 kraj\u00edc\u016f \u2022 Brambory (p\u0159ed p\u0159\u00edpravou) \u2013 700 g<\/p><p><strong>B\u00edlkoviny a ml\u00e9\u010dn\u00e9 v\u00fdrobky:<\/strong><br>Ku\u0159ec\u00ed nebo kr\u016ft\u00ed maso (syrov\u00e9; jedna mo\u017enost) \u2013 600 g \u2022 Losos nebo pstruh (syrov\u00fd; jedna mo\u017enost) \u2013 360 g \u2022 Sardinky nebo makrela (hotov\u00e9 k j\u00eddlu; konzervovan\u00e9 scezen\u00e9) \u2013 150 g \u2022 Vejce \u2013 11 ks \u2022 \u010co\u010dka (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 600 g \u2022 Cizrna (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 550 g \u2022 \u0158eck\u00fd jogurt \u2013 800 g \u2022 Kef\u00edr \u2013 600 ml \u2022 Cottage cheese \u2013 400 g<\/p><p><strong>Samostatn\u00e1 zelenina a ovoce:<\/strong><br>Brokolice \u2013 300 g \u2022 Raj\u010data \u2013 450 g \u2022 \u0160pen\u00e1t \u2013 100 g \u2022 Listov\u00e1 zelenina \u2013 50 g \u2022 Mrkev \u2013 100 g \u2022 Avok\u00e1do (jedl\u00e1 \u010d\u00e1st) \u2013 560 g \u2022 Kysan\u00e9 zel\u00ed \u2013 550 g \u2022 Bobulov\u00e9 ovoce \u2013 300 g \u2022 Jablko \u2013 1 ks \u2022 Ban\u00e1n \u2013 1 ks \u2022 Hru\u0161ka \u2013 1 ks<\/p><p><strong>Zeleninov\u00e9 sm\u011bsi \u2013 souhrnn\u00e9 hmotnosti:<\/strong><br>Sm\u011bs raj\u010dat a papriky \u2013 200 g \u2022 Sm\u011bs brokolice, raj\u010dat a listov\u00e9 zeleniny \u2013 250 g \u2022 Sm\u011bs cukety, papriky a brokolice \u2013 300 g \u2022 Sm\u011bs raj\u010dat a listov\u00e9 zeleniny \u2013 400 g \u2022 Sm\u011bs raj\u010dat, okurky a papriky \u2013 250 g \u2022 Sm\u011bs brokolice, mrkve a papriky \u2013 300 g \u2022 Sm\u011bs brokolice a cukety \u2013 300 g \u2022 Sm\u011bs raj\u010dat, papriky a listov\u00e9 zeleniny \u2013 250 g \u2022 Zeleninov\u00fd sal\u00e1t podle receptu \u2013 200 g \u2022 Sm\u011bs raj\u010dat, okurky a listov\u00e9 zeleniny \u2013 250 g<\/p><p><strong>Tuky, o\u0159echy a sem\u00ednka:<\/strong><br>Olivov\u00fd olej \u2013 195 g \u2022 Vla\u0161sk\u00e9 o\u0159echy \u2013 90 g \u2022 Mandle \u2013 55 g \u2022 Chia sem\u00ednka \u2013 30 g \u2022 Mlet\u00e1 ln\u011bn\u00e1 sem\u00ednka \u2013 20 g \u2022 D\u00fd\u0148ov\u00e1 sem\u00ednka \u2013 100 g<\/p><p>Bez ur\u010den\u00e9ho mno\u017estv\u00ed: citron, bylinky, ko\u0159en\u00ed, voda a sko\u0159ice podle recept\u016f. Sva\u010diny, n\u00e1poje, p\u0159\u00eddavky a z\u00e1m\u011bny p\u0159ipo\u010d\u00edtejte. Alternativy nekupujte sou\u010dasn\u011b. Olej je uveden\u00fd v gramech; chl\u00e9b v kraj\u00edc\u00edch bez ur\u010den\u00e9 gram\u00e1\u017ee.<\/p><\/div><button type=\"button\" class=\"shopping-print-button\" onclick=\"printShoppingList('biohacking-shopping-week-2')\">\ud83d\udda8 Vytisknout n\u00e1kupn\u00ed seznam<\/button><div id=\"biohacking-shopping-week-2\" class=\"shopping-list-print\"><h2>Biohacking \u2013 2. t\u00fdden<\/h2><p>Sou\u010det recept\u016f pro jednu dosp\u011blou osobu. Zeleninov\u00e9 sm\u011bsi jsou nav\u00edc k samostatn\u011b vy\u010d\u00edslen\u00e9 zelenin\u011b. U sm\u011bs\u00ed nen\u00ed ur\u010den\u00fd pom\u011br druh\u016f: uveden\u00e1 hmotnost plat\u00ed pro celou sm\u011bs, nikoli pro ka\u017ed\u00fd druh zvl\u00e1\u0161\u0165. Slo\u017een\u00ed zeleninov\u00e9ho sal\u00e1tu a \u201edal\u0161\u00ed zeleniny\u201c vyberte podle dostupnosti.<\/p><h3>Obiloviny a p\u0159\u00edlohy<\/h3><p>\u2610 Ovesn\u00e9 vlo\u010dky (such\u00e9) \u2013 330 g<\/p><p>\u2610 R\u00fd\u017ee (such\u00e1) \u2013 160 g<\/p><p>\u2610 Quinoa (such\u00e1) \u2013 240 g<\/p><p>\u2610 Celozrnn\u00fd chl\u00e9b \u2013 12 kraj\u00edc\u016f<\/p><p>\u2610 Brambory (p\u0159ed p\u0159\u00edpravou) \u2013 700 g<\/p><h3>B\u00edlkoviny a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/h3><p>\u2610 Ku\u0159ec\u00ed nebo kr\u016ft\u00ed maso (syrov\u00e9; jedna mo\u017enost) \u2013 600 g<\/p><p>\u2610 Losos nebo pstruh (syrov\u00fd; jedna mo\u017enost) \u2013 360 g<\/p><p>\u2610 Sardinky nebo makrela (hotov\u00e9 k j\u00eddlu; konzervovan\u00e9 scezen\u00e9) \u2013 150 g<\/p><p>\u2610 Vejce \u2013 11 ks<\/p><p>\u2610 \u010co\u010dka (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 600 g<\/p><p>\u2610 Cizrna (uva\u0159en\u00e1 nebo scezen\u00e1) \u2013 550 g<\/p><p>\u2610 \u0158eck\u00fd jogurt \u2013 800 g<\/p><p>\u2610 Kef\u00edr \u2013 600 ml<\/p><p>\u2610 Cottage cheese \u2013 400 g<\/p><h3>Samostatn\u00e1 zelenina a ovoce<\/h3><p>\u2610 Brokolice \u2013 300 g<\/p><p>\u2610 Raj\u010data \u2013 450 g<\/p><p>\u2610 \u0160pen\u00e1t \u2013 100 g<\/p><p>\u2610 Listov\u00e1 zelenina \u2013 50 g<\/p><p>\u2610 Mrkev \u2013 100 g<\/p><p>\u2610 Avok\u00e1do (jedl\u00e1 \u010d\u00e1st) \u2013 560 g<\/p><p>\u2610 Kysan\u00e9 zel\u00ed \u2013 550 g<\/p><p>\u2610 Bobulov\u00e9 ovoce \u2013 300 g<\/p><p>\u2610 Jablko \u2013 1 ks<\/p><p>\u2610 Ban\u00e1n \u2013 1 ks<\/p><p>\u2610 Hru\u0161ka \u2013 1 ks<\/p><h3>Zeleninov\u00e9 sm\u011bsi \u2013 souhrnn\u00e9 hmotnosti<\/h3><p>\u2610 Sm\u011bs raj\u010dat a papriky \u2013 200 g<\/p><p>\u2610 Sm\u011bs brokolice, raj\u010dat a listov\u00e9 zeleniny \u2013 250 g<\/p><p>\u2610 Sm\u011bs cukety, papriky a brokolice \u2013 300 g<\/p><p>\u2610 Sm\u011bs raj\u010dat a listov\u00e9 zeleniny \u2013 400 g<\/p><p>\u2610 Sm\u011bs raj\u010dat, okurky a papriky \u2013 250 g<\/p><p>\u2610 Sm\u011bs brokolice, mrkve a papriky \u2013 300 g<\/p><p>\u2610 Sm\u011bs brokolice a cukety \u2013 300 g<\/p><p>\u2610 Sm\u011bs raj\u010dat, papriky a listov\u00e9 zeleniny \u2013 250 g<\/p><p>\u2610 Zeleninov\u00fd sal\u00e1t podle receptu \u2013 200 g<\/p><p>\u2610 Sm\u011bs raj\u010dat, okurky a listov\u00e9 zeleniny \u2013 250 g<\/p><h3>Tuky, o\u0159echy a sem\u00ednka<\/h3><p>\u2610 Olivov\u00fd olej \u2013 195 g<\/p><p>\u2610 Vla\u0161sk\u00e9 o\u0159echy \u2013 90 g<\/p><p>\u2610 Mandle \u2013 55 g<\/p><p>\u2610 Chia sem\u00ednka \u2013 30 g<\/p><p>\u2610 Mlet\u00e1 ln\u011bn\u00e1 sem\u00ednka \u2013 20 g<\/p><p>\u2610 D\u00fd\u0148ov\u00e1 sem\u00ednka \u2013 100 g<\/p><p>Bez ur\u010den\u00e9ho mno\u017estv\u00ed: citron, bylinky, ko\u0159en\u00ed, voda a sko\u0159ice podle recept\u016f. Sva\u010diny, n\u00e1poje, p\u0159\u00eddavky a z\u00e1m\u011bny p\u0159ipo\u010d\u00edtejte. Alternativy nekupujte sou\u010dasn\u011b. Olej je uveden\u00fd v gramech; chl\u00e9b v kraj\u00edc\u00edch bez ur\u010den\u00e9 gram\u00e1\u017ee.<\/p><\/div><\/div>\n\n\n\n<\/section>\n\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\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 Omeleta se \u0161pen\u00e1tem a raj\u010daty<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 100 g \u0161pen\u00e1tu, 150 g raj\u010dat, 80 g avok\u00e1da, 2 kraj\u00edce celozrnn\u00e9ho chleba, 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> 685 kcal (2860 kJ) \u00b7 B\u00edlkoviny: 34,6 g \u00b7 Sacharidy: 37,4 g \u00b7 Tuky: 39,5 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.<\/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 omeletu. Pod\u00e1vejte s raj\u010daty, avok\u00e1dem a chlebem.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s r\u00fd\u017e\u00ed a brokolic\u00ed<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 80 g such\u00e9 r\u00fd\u017ee, 300 g brokolice, 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> 945 kcal (3950 kJ) \u00b7 B\u00edlkoviny: 50,9 g \u00b7 Sacharidy: 75,0 g \u00b7 Tuky: 45,8 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Lososa upe\u010dte. R\u00fd\u017ei uva\u0159te a brokolici p\u0159ipravte v p\u00e1\u0159e.<\/p>\n\n\n\n<\/article>\n\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 fermentovanou zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 150 g kysan\u00e9ho zel\u00ed, 150 g raj\u010dat, 100 g mrkve, 20 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 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> 530 kcal (2210 kJ) \u00b7 B\u00edlkoviny: 27,7 g \u00b7 Sacharidy: 38,3 g \u00b7 Tuky: 21,3 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> V\u0161echny suroviny sm\u00edchejte a dochu\u0165te bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2160 kcal (9020 kJ) \u00b7 B\u00edlkoviny: 113,2 g \u00b7 Sacharidy: 150,7 g \u00b7 Tuky: 106,6 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\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\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 Jogurtov\u00e1 miska s jablkem a o\u0159echy<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 1 jablko, 30 g 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> 865 kcal (3610 kJ) \u00b7 B\u00edlkoviny: 43,8 g \u00b7 Sacharidy: 69,0 g \u00b7 Tuky: 42,1 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\u0161e sm\u00edchejte.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s quinoou a zeleninou<\/h4>\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 quinoy, 300 g cukety, papriky a brokolice, 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> 790 kcal (3300 kJ) \u00b7 B\u00edlkoviny: 61,3 g \u00b7 Sacharidy: 55,8 g \u00b7 Tuky: 31,1 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 d\u016fkladn\u011b prope\u010dte. Quinou uva\u0159te a zeleninu ugrilujte nebo upe\u010dte.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cizrnov\u00e1 miska s avok\u00e1dem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 cizrny, 100 g avok\u00e1da, 200 g raj\u010dat a listov\u00e9 zeleniny, 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> 855 kcal (3580 kJ) \u00b7 B\u00edlkoviny: 31,9 g \u00b7 Sacharidy: 75,1 g \u00b7 Tuky: 38,0 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> V\u0161echny suroviny sm\u00edchejte a dochu\u0165te citronovou \u0161\u0165\u00e1vou.<\/p>\n\n\n\n<\/article>\n\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> 2510 kcal (10490 kJ) \u00b7 B\u00edlkoviny: 137,0 g \u00b7 Sacharidy: 199,9 g \u00b7 Tuky: 111,2 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\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\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 Kef\u00edr s ban\u00e1nem, vlo\u010dkami a sem\u00ednky<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 ml kef\u00edru, 70 g ovesn\u00fdch vlo\u010dek, 1 ban\u00e1n, 25 g mandl\u00ed, 10 g mlet\u00fdch ln\u011bn\u00fdch 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: 31,9 g \u00b7 Sacharidy: 80,0 g \u00b7 Tuky: 25,1 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 sm\u00edchejte s kef\u00edrem, vlo\u010dkami, mandlemi a ln\u011bn\u00fdmi sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Sardinky s bramborami a kysan\u00fdm zel\u00edm<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 150 g sardinek <em>(nebo makrely)<\/em>, 350 g brambor, 150 g kysan\u00e9ho zel\u00ed, 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> 700 kcal (2920 kJ) \u00b7 B\u00edlkoviny: 45,5 g \u00b7 Sacharidy: 55,9 g \u00b7 Tuky: 27,7 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Brambory uva\u0159te nebo upe\u010dte a pod\u00e1vejte se sardinkami a kysan\u00fdm zel\u00edm.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cottage cheese se zeleninou a avok\u00e1dem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g cottage cheese, 100 g avok\u00e1da, 250 g raj\u010dat, okurky a papriky, 2 kraj\u00edce celozrnn\u00e9ho chleba, 15 g d\u00fd\u0148ov\u00fdch 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> 690 kcal (2890 kJ) \u00b7 B\u00edlkoviny: 40,8 g \u00b7 Sacharidy: 46,8 g \u00b7 Tuky: 33,9 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> Zeleninu a avok\u00e1do nakr\u00e1jejte a pod\u00e1vejte s cottage cheese, chlebem a sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\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> 2100 kcal (8770 kJ) \u00b7 B\u00edlkoviny: 118,2 g \u00b7 Sacharidy: 182,7 g \u00b7 Tuky: 86,7 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\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\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 Ovesn\u00e1 ka\u0161e s bobulov\u00fdm ovocem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 70 g ovesn\u00fdch vlo\u010dek, 200 g \u0159eck\u00e9ho jogurtu, 150 g bobulov\u00e9ho ovoce, 30 g 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> 795 kcal (3320 kJ) \u00b7 B\u00edlkoviny: 37,5 g \u00b7 Sacharidy: 63,0 g \u00b7 Tuky: 38,2 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vlo\u010dky uva\u0159te ve vod\u011b. P\u0159idejte jogurt, ovoce, o\u0159echy a chia sem\u00ednka.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s r\u00fd\u017e\u00ed a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edho nebo kr\u016ft\u00edho masa, 80 g such\u00e9 r\u00fd\u017ee, 300 g brokolice, mrkve a papriky, 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> 810 kcal (3390 kJ) \u00b7 B\u00edlkoviny: 55,4 g \u00b7 Sacharidy: 77,7 g \u00b7 Tuky: 26,7 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> Maso d\u016fkladn\u011b ope\u010dte. R\u00fd\u017ei uva\u0159te a zeleninu p\u0159ipravte v p\u00e1\u0159e nebo kr\u00e1tce ope\u010dte.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 \u010co\u010dkov\u00e1 miska s avok\u00e1dem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 100 g avok\u00e1da, 200 g raj\u010dat a listov\u00e9 zeleniny, 20 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 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> 625 kcal (2620 kJ) \u00b7 B\u00edlkoviny: 28,3 g \u00b7 Sacharidy: 31,5 g \u00b7 Tuky: 35,6 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> V\u0161echny suroviny sm\u00edchejte a dochu\u0165te citronem.<\/p>\n\n\n\n<\/article>\n\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> 2230 kcal (9330 kJ) \u00b7 B\u00edlkoviny: 121,2 g \u00b7 Sacharidy: 172,2 g \u00b7 Tuky: 100,5 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\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\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 Vejce s avok\u00e1dem a kysan\u00fdm zel\u00edm<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 3 vejce, 80 g avok\u00e1da, 100 g kysan\u00e9ho zel\u00ed, 150 g raj\u010dat, 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> 590 kcal (2470 kJ) \u00b7 B\u00edlkoviny: 32,6 g \u00b7 Sacharidy: 37,3 g \u00b7 Tuky: 29,2 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.<\/small><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Vejce p\u0159ipravte podle chuti a pod\u00e1vejte s avok\u00e1dem, raj\u010daty, zel\u00edm a chlebem.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Losos s quinoou a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 180 g lososa <em>(nebo pstruha)<\/em>, 80 g such\u00e9 quinoy, 300 g brokolice a cukety, 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> 920 kcal (3860 kJ) \u00b7 B\u00edlkoviny: 54,1 g \u00b7 Sacharidy: 55,0 g \u00b7 Tuky: 50,0 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. Quinou uva\u0159te a zeleninu p\u0159ipravte v p\u00e1\u0159e nebo upe\u010dte.<\/p>\n\n\n\n<\/article>\n\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 d\u00fd\u0148ov\u00fdmi sem\u00ednky<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 cizrny, 250 g raj\u010dat, papriky a listov\u00e9 zeleniny, 25 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 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> 850 kcal (3560 kJ) \u00b7 B\u00edlkoviny: 37,9 g \u00b7 Sacharidy: 77,0 g \u00b7 Tuky: 35,8 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> V\u0161e sm\u00edchejte a dochu\u0165te citronovou \u0161\u0165\u00e1vou a bylinkami.<\/p>\n\n\n\n<\/article>\n\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> 2360 kcal (9890 kJ) \u00b7 B\u00edlkoviny: 124,6 g \u00b7 Sacharidy: 169,3 g \u00b7 Tuky: 115,0 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\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\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 Jogurt s hru\u0161kou, vlo\u010dkami a o\u0159echy<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 g \u0159eck\u00e9ho jogurtu, 60 g ovesn\u00fdch vlo\u010dek, 1 hru\u0161ka, 30 g mandl\u00ed, 10 g mlet\u00fdch ln\u011bn\u00fdch 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> 855 kcal (3570 kJ) \u00b7 B\u00edlkoviny: 45,9 g \u00b7 Sacharidy: 69,8 g \u00b7 Tuky: 38,6 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, mandlemi a sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Ku\u0159ec\u00ed maso s bramborami a fermentovanou zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g ku\u0159ec\u00edho nebo kr\u016ft\u00edho masa, 350 g brambor, 150 g kysan\u00e9ho zel\u00ed, 200 g zeleninov\u00e9ho sal\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> 700 kcal (2930 kJ) \u00b7 B\u00edlkoviny: 56,3 g \u00b7 Sacharidy: 59,1 g \u00b7 Tuky: 21,1 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> Maso d\u016fkladn\u011b ugrilujte nebo ope\u010dte. Brambory uva\u0159te nebo upe\u010dte. Pod\u00e1vejte se sal\u00e1tem a kysan\u00fdm zel\u00edm.<\/p>\n\n\n\n<\/article>\n\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<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g va\u0159en\u00e9 \u010do\u010dky, 2 vejce, 200 g raj\u010dat a papriky, 50 g listov\u00e9 zeleniny, 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> 560 kcal (2340 kJ) \u00b7 B\u00edlkoviny: 33,1 g \u00b7 Sacharidy: 32,6 g \u00b7 Tuky: 25,8 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 2 ks = 100 g jedl\u00e9 \u010d\u00e1sti; 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> Vejce uva\u0159te natvrdo a nakr\u00e1jejte. Sm\u00edchejte s \u010do\u010dkou a zeleninou.<\/p>\n\n\n\n<\/article>\n\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> 2115 kcal (8840 kJ) \u00b7 B\u00edlkoviny: 135,3 g \u00b7 Sacharidy: 161,5 g \u00b7 Tuky: 85,5 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\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\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 Kef\u00edrov\u00e1 miska s bobulov\u00fdm ovocem<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 300 ml kef\u00edru, 70 g ovesn\u00fdch vlo\u010dek, 150 g bobulov\u00e9ho ovoce, 30 g 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> 730 kcal (3060 kJ) \u00b7 B\u00edlkoviny: 31,2 g \u00b7 Sacharidy: 69,7 g \u00b7 Tuky: 31,4 g.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>P\u0159\u00edprava:<\/strong> V\u0161echny suroviny sm\u00edchejte. Vlo\u010dky m\u016f\u017eete p\u0159ipravit tak\u00e9 ve\u010der a nechat p\u0159es noc v lednici.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ob\u011bd \u2013 Quinoa s vejci, cizrnou a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 80 g such\u00e9 quinoy, 3 vejce, 150 g va\u0159en\u00e9 cizrny, 250 g brokolice, raj\u010dat a listov\u00e9 zeleniny, 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> 945 kcal (3950 kJ) \u00b7 B\u00edlkoviny: 47,6 g \u00b7 Sacharidy: 83,5 g \u00b7 Tuky: 38,6 g.<br><small>P\u0159edpoklady v\u00fdpo\u010dtu: 3 ks = 150 g jedl\u00e9 \u010d\u00e1sti; 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> Quinou uva\u0159te. Vejce uva\u0159te natvrdo a spolu s cizrnou a zeleninou p\u0159idejte ke quinoe.<\/p>\n\n\n\n<\/article>\n\n\n\n<article class=\"dvd-meal-recipe\">\n\n\n<h4 class=\"wp-block-heading\">Ve\u010de\u0159e \u2013 Cottage cheese s avok\u00e1dem a zeleninou<\/h4>\n\n\n<p class=\"wp-block-paragraph\"><strong>Suroviny:<\/strong> 200 g cottage cheese, 100 g avok\u00e1da, 250 g raj\u010dat, okurky a listov\u00e9 zeleniny, 20 g d\u00fd\u0148ov\u00fdch sem\u00ednek, 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> 710 kcal (2970 kJ) \u00b7 B\u00edlkoviny: 42,7 g \u00b7 Sacharidy: 45,1 g \u00b7 Tuky: 36,3 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> Cottage cheese pod\u00e1vejte s nakr\u00e1jen\u00fdm avok\u00e1dem a zeleninou. Posypte d\u00fd\u0148ov\u00fdmi sem\u00ednky.<\/p>\n\n\n\n<\/article>\n\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> 2385 kcal (9980 kJ) \u00b7 B\u00edlkoviny: 121,5 g \u00b7 Sacharidy: 198,3 g \u00b7 Tuky: 106,3 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\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\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\">T\u0159i hlavn\u00ed j\u00eddla nejsou denn\u00edm maximem. M\u016f\u017eete doplnit nap\u0159\u00edklad jogurt s ovocem, chl\u00e9b s vejcem nebo ovoce s o\u0159echy. P\u0159i opakovan\u00e9m hladu kr\u00e1tce po j\u00eddle zv\u011bt\u0161ete porci nebo dopl\u0148te p\u0159\u00edlohu, b\u00edlkovinu \u010di tuk. Hlad nen\u00ed t\u0159eba potla\u010dovat k\u00e1vou ani povinn\u00fdm \u010dasov\u00fdm oknem. Sva\u010diny a p\u0159\u00eddavky nejsou zahrnut\u00e9 v t\u00fddenn\u00edch n\u00e1kupech; dopi\u0161te je podle pot\u0159eb.<\/p>\n\n\n\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Pitn\u00fd re\u017eim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1kladem m\u016f\u017ee b\u00fdt voda a dal\u0161\u00ed vhodn\u00e9 n\u00e1poje podle tolerance, aktivity a prost\u0159ed\u00ed. K\u00e1va ani energetick\u00fd n\u00e1poj nenahrazuj\u00ed j\u00eddlo a odpo\u010dinek. Pokud po kofeinu h\u016f\u0159e sp\u00edte nebo se nec\u00edt\u00edte dob\u0159e, upravte mno\u017estv\u00ed a \u010das u\u017eit\u00ed. Med, d\u017eusy a \u201efunk\u010dn\u00ed\u201c n\u00e1poje nejsou neomezen\u00e9 ani povinn\u00e9. P\u0159i l\u00e9ka\u0159em ur\u010den\u00e9m omezen\u00ed tekutin dodr\u017eujte individu\u00e1ln\u00ed re\u017eim. Tento pl\u00e1n nevy\u017eaduje detox n\u00e1poje, MCT k\u00e1vu ani sm\u011bsi stimulant\u016f.<\/p>\n\n\n\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Jak zam\u011b\u0148ovat potraviny<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ku\u0159ec\u00ed maso m\u016f\u017eete nahradit kr\u016ft\u00edm, lososa pstruhem a sardinky vhodnou makrelou hotovou k j\u00eddlu. \u010co\u010dku lze zam\u011bnit za cizrnu, quinou za r\u00fd\u017ei \u010di jinou p\u0159\u00edlohu a zeleninu podle sezony. Stejn\u00e9 gram\u00e1\u017ee r\u016fzn\u00fdch potravin nejsou nutri\u010dn\u011b toto\u017en\u00e9. P\u0159i n\u00e1hrad\u011b ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f rostlinn\u00fdmi zohledn\u011bte b\u00edlkoviny a obohacen\u00ed v\u00e1pn\u00edkem. Kysan\u00e9 zel\u00ed lze podle tolerance nahradit jinou zeleninou. P\u0159i ka\u017ed\u00e9 z\u00e1m\u011bn\u011b upravte n\u00e1kup a p\u0159i alergii \u010di celiakii ov\u011b\u0159te bezpe\u010dnost.<\/p>\n\n\n\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Praktick\u00e9 tipy pro biohacking ve stravov\u00e1n\u00ed<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jedna zm\u011bna a jednoduch\u00e9 pozorov\u00e1n\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vyberte si praktick\u00fd c\u00edl, nap\u0159\u00edklad m\u00edt p\u0159ipraven\u00fd ob\u011bd. Pokud chcete, kr\u00e1tce si poznamenejte hlad, spokojenost a okolnosti dne. Zapisov\u00e1n\u00ed nem\u00e1 nahrazovat vy\u0161et\u0159en\u00ed ani v\u00e1s nutit do dal\u0161\u00edch z\u00e1kaz\u016f. Hor\u0161\u00ed den m\u016f\u017ee souviset tak\u00e9 se stresem \u010di sp\u00e1nkem, nikoli pouze s receptem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Va\u0159en\u00ed, skladov\u00e1n\u00ed a fermentovan\u00e9 potraviny<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Maso, vejce a \u010derstv\u00e9 ryby bezpe\u010dn\u011b tepeln\u011b upravte. \u010casy pe\u010den\u00ed p\u0159izp\u016fsobte tlou\u0161\u0165ce a zp\u016fsobu p\u0159\u00edpravy. J\u00eddla p\u0159ipraven\u00e1 p\u0159edem bezpe\u010dn\u011b zchla\u010fte a uskladn\u011bte; p\u0159i del\u0161\u00edm odkladu porce zmrazte. Kef\u00edr a kysan\u00e9 zel\u00ed jsou voliteln\u00e9 b\u011b\u017en\u00e9 potraviny podle tolerance, nikoli z\u00e1ruka upraven\u00e9ho mikrobiomu. U zel\u00ed sledujte tak\u00e9 obsah soli.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dopl\u0148ky, rozpo\u010det a m\u011b\u0159en\u00ed<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pl\u00e1n funguje jako organizace b\u011b\u017en\u00e9ho va\u0159en\u00ed bez n\u00e1kupu senzor\u016f a dopl\u0148k\u016f. Pot\u0159ebu konkr\u00e9tn\u00edho p\u0159\u00edpravku \u0159e\u0161te podle zdravotn\u00edho stavu, l\u00e9k\u016f a odborn\u00e9ho doporu\u010den\u00ed. P\u0159i n\u00e1kupech vyu\u017eijte z\u00e1soby a dostupn\u00e9 alternativy. P\u0159edepsan\u00e9 l\u00e9ky neupravujte podle \u00fadaj\u016f aplikace ani osobn\u00edho experimentu.<\/p>\n\n\n\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Energetick\u00e9 hodnoty a kalkula\u010dka<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pro tyto recepty nen\u00ed dolo\u017een\u00fd v\u00fdpo\u010det energie a makro\u017eivin, proto neuv\u00e1d\u00edme denn\u00ed kalorick\u00e9 sou\u010dty. Porce nejsou potvrzen\u00fdm pl\u00e1nem s jednotnou energetickou hodnotou. Kalkula\u010dka n\u00ed\u017ee odhaduje pot\u0159eby zadan\u00e9 osoby; nepo\u010d\u00edt\u00e1 hodnoty t\u011bchto j\u00eddel a neprokazuje zlep\u0161en\u00ed metabolismu. V\u00fdsledek je orienta\u010dn\u00ed. P\u0159i l\u00e9\u010debn\u00e9 diet\u011b, podv\u00fd\u017eiv\u011b nebo v\u00fdrazn\u00fdch zm\u011bn\u00e1ch hmotnosti pou\u017eijte individu\u00e1ln\u00ed postup.<\/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\n<div class=\"dvd-tools-page\">\n<div id=\"dietvsdiet-calorie-calculator\">\n\n  <div class=\"dvd-calc-box\">\n\n    <h3>Kalkula\u010dka denn\u00ed pot\u0159eby kalori\u00ed<\/h3>\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 odhaduje pot\u0159eby zadan\u00e9 osoby, nikoli energii t\u011bchto recept\u016f. Porce p\u0159izp\u016fsobte sv\u00fdm pot\u0159eb\u00e1m a p\u0159\u00edpadn\u00e9mu l\u00e9\u010debn\u00e9mu pl\u00e1nu.<\/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\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Kdy j\u00eddeln\u00ed\u010dek p\u0159izp\u016fsobit s odborn\u00edkem<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159i diabetu l\u00e9\u010den\u00e9m inzulinem nebo l\u00e9ky s rizikem hypoglykemie neprov\u00e1d\u011bjte sv\u00e9voln\u011b p\u016fst ani zm\u011bny l\u00e9\u010dby. P\u0159i onemocn\u011bn\u00ed ledvin, podv\u00fd\u017eiv\u011b, alergii, celiakii nebo poru\u0161e p\u0159\u00edjmu potravy m\u016f\u017ee b\u00fdt pot\u0159ebn\u00fd jin\u00fd v\u00fdb\u011br a mno\u017estv\u00ed j\u00eddel. Pro d\u011bti, t\u011bhotn\u00e9 a koj\u00edc\u00ed \u017eeny tento dosp\u011bl\u00fd vzor nekop\u00edrujte bez zohledn\u011bn\u00ed jejich pot\u0159eb. Opakovan\u00e9 z\u00e1vrat\u011b, v\u00fdrazn\u00e1 \u00fanava nebo ne\u00famysln\u00e9 hubnut\u00ed jsou d\u016fvodem ke konzultaci s l\u00e9ka\u0159em, nikoli k p\u0159id\u00e1n\u00ed dal\u0161\u00edho hacku.<\/p>\n\n\n\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">\u010cast\u00e9 ot\u00e1zky k j\u00eddeln\u00ed\u010dku<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mus\u00edm dr\u017eet p\u016fst?<\/strong> Ne. <strong>Pot\u0159ebuji dopl\u0148ky nebo senzor?<\/strong> Ne, nejsou sou\u010d\u00e1st\u00ed recept\u016f ani n\u00e1kupu. <strong>Je gram\u00e1\u017e sm\u011bsi ur\u010den\u00e1 pro ka\u017ed\u00fd druh?<\/strong> Ne, je spole\u010dn\u00e1 pro celou sm\u011bs. <strong>Jsou n\u00e1kupy kompletn\u00ed na v\u0161echno, co sn\u00edm?<\/strong> Ne, pokr\u00fdvaj\u00ed uveden\u00e9 recepty; dal\u0161\u00ed j\u00eddla a n\u00e1poje dopl\u0148te. <strong>Zaru\u010d\u00ed mi pl\u00e1n lep\u0161\u00ed v\u00fdkon nebo hubnut\u00ed?<\/strong> Ne, v\u00fdsledek nen\u00ed zaru\u010den\u00fd a tento vzor nebyl samostatn\u011b klinicky ov\u011b\u0159en\u00fd.<\/p>\n\n\n\n<\/section>\n\n\n\n<section class=\"dvd-meal-section\">\n\n\n\n<h2 class=\"wp-block-heading\">Zdroje a aktualizace<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1klad pestr\u00e9 stravy: <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\" rel=\"noopener\">WHO \u2013 zdrav\u00e1 strava<\/a>. Hranice \u010dasov\u00e9ho omezov\u00e1n\u00ed: <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35443107\/\" target=\"_blank\" rel=\"noopener\">Liu a kol., 2022<\/a>. Bezpe\u010dnost p\u0159\u00edpravk\u016f: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WYNTK-Consumer\/\" target=\"_blank\" rel=\"noopener\">NIH ODS \u2013 dopl\u0148ky stravy<\/a>. Jde o obecn\u00fd vzor pro pl\u00e1nov\u00e1n\u00ed j\u00eddel pro dosp\u011bl\u00e9ho, nikoli osobn\u00ed l\u00e9\u010debn\u00fd p\u0159edpis. Aktualizov\u00e1no 23. 10. 2026.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>J\u00eddeln\u00ed\u010dky z kategorie Modern\u00ed trendy<\/strong>: <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-biohacking\">Biohacking<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-mikrobiomovou-dietu\">Mikrobiomov\u00e1 dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-clean-eating\">Clean eating<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-intuitivni-stravovani\">Intuitivn\u00ed stravov\u00e1n\u00ed<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-detoxikacni-protokol\">Detoxika\u010dn\u00ed protokol<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-metabolickou-reset-dietu\">Metabolick\u00e1 reset dieta<\/a>, <a href=\"https:\/\/dietvsdiet.com\/cs\/jidelnicek-pro-trendove-doplnky-a-superpotraviny\">Trendov\u00e9 dopl\u0148ky a superpotraviny<\/a><\/p>\n\n\n\n<\/section>\n\n\n\n<div class=\"dvd-meal-footer\">\n\n\n<style>.wp-block-kadence-column.kb-section-dir-horizontal > .kt-inside-inner-col > .kt-info-box3433_e32293-2d .kt-blocks-info-box-link-wrap{max-width:unset;}.kt-info-box3433_e32293-2d .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-box3433_e32293-2d.wp-block-kadence-infobox{max-width:100%;}.kt-info-box3433_e32293-2d .kadence-info-box-image-inner-intrisic-container{max-width:150px;}.kt-info-box3433_e32293-2d .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-box3433_e32293-2d .kadence-info-box-icon-container .kt-info-svg-icon, .kt-info-box3433_e32293-2d .kt-info-svg-icon-flip, .kt-info-box3433_e32293-2d .kt-blocks-info-box-number{font-size:50px;}.kt-info-box3433_e32293-2d .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-box3433_e32293-2d .kt-blocks-info-box-media-container{margin-top:0px;margin-right:15px;margin-bottom:10px;margin-left:15px;}.kt-info-box3433_e32293-2d .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-box3433_e32293-2d .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-box3433_e32293-2d .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-box3433_e32293-2d .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-box3433_e32293-2d\"><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\/biohacking-dieta\" aria-label=\"Biohacking\"><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\/07\/Biohacking-dieta.jpg\" alt=\"Biohacking dieta\" width=\"768\" height=\"512\" class=\"kt-info-box-image wp-image-632\" srcset=\"https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/07\/Biohacking-dieta.jpg 768w, https:\/\/dietvsdiet.com\/wp-content\/uploads\/2026\/07\/Biohacking-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\">Biohacking<\/h2><p class=\"kt-blocks-info-box-text\">P\u0159ehled princip\u016f a hranic biohackingu ve stravov\u00e1n\u00ed: b\u011b\u017en\u00e1 j\u00eddla, rozumn\u00e9 pl\u00e1nov\u00e1n\u00ed, d\u016fkazy a bezpe\u010dnost.<\/p><\/div><\/a><\/div>\n\n\n\n<\/div>\n\n\n\n<\/div><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 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.dvd-tools-page #diet-quiz .quiz-option:hover{background:#f0f7ec!important;border-color:#63996e!important;color:#164624!important}<\/style>\n","protected":false},"excerpt":{"rendered":"<p>14-denn\u00ed j\u00eddeln\u00ed\u010dek pro Biohacking J\u00eddeln\u00ed\u010dek pro biohacking nab\u00edz\u00ed 14 dn\u00ed a 42 recept\u016f z b\u011b\u017en\u00fdch potravin. Obsahuje ryby, vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky, lu\u0161t\u011bniny, obiloviny, zeleninu, ovoce, o\u0159echy a sem\u00ednka. Je to praktick\u00fd vzor pro pl\u00e1nov\u00e1n\u00ed j\u00eddel, nikoli zvl\u00e1\u0161\u0165 ov\u011b\u0159en\u00fd protokol pro lep\u0161\u00ed v\u00fdkon, omlazen\u00ed nebo l\u00e9\u010dbu. Porce jsou v\u00fdchoz\u00edm bodem pro jednu dosp\u011blou osobu. Upravte je [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3309,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"class_list":["post-3433","page","type-page","status-publish","has-post-thumbnail","hentry"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":8},"has_hero_section":"disabled"},"_links":{"self":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages\/3433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/comments?post=3433"}],"version-history":[{"count":9,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages\/3433\/revisions"}],"predecessor-version":[{"id":5748,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/pages\/3433\/revisions\/5748"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/media\/3309"}],"wp:attachment":[{"href":"https:\/\/dietvsdiet.com\/cs\/wp-json\/wp\/v2\/media?parent=3433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}