<\/p>\n
Ako si posklada\u0165 jed\u00e1lni\u010dek<\/strong><\/p>\n Ako by mal vyzera\u0165 ide\u00e1lny \u201epe\u010de\u0148ov\u00fd tanier“ modern\u00e9ho \u010dloveka, ktor\u00fd nem\u00e1 \u010das tr\u00e1vi\u0165 v kuchyni hodiny, ale chce si zachova\u0165 zdravie? Porad\u00edme v\u00e1m, ako na to!<\/em><\/p>\n <\/p>\n Ide\u00e1lny \u201epe\u010de\u0148ov\u00fd tanier\u201c vych\u00e1dza pod\u013ea gastroenterol\u00f3ga a odborn\u00edka na zdrav\u00fa v\u00fd\u017eivu Doc. MUDr. Petra Min\u00e1rika zo stredomorskej di\u00e9ty a je prekvapivo jednoduch\u00fd.<\/p>\n Z\u00e1klad (1\/2 taniera) <\/strong>tvor\u00ed pestrofarebn\u00e1 zelenina (surov\u00e1 alebo jemne dusen\u00e1\/paren\u00e1) –<\/strong> paradajky, paprika, uhorky, listov\u00e1 zelenina, brokolica. \u010ealej s\u00fa to bielkoviny (1\/4 taniera): <\/strong>ryby 2 – 3 x t\u00fd\u017edenne (losos, makrela, sardinky –<\/strong> bohat\u00e9 na omega-3), strukoviny 3 – 4 x t\u00fd\u017edenne (\u0161o\u0161ovica, c\u00edcer, fazu\u013ea), hydina alebo vajcia 2 – 3 x t\u00fd\u017edenne, \u010derven\u00e9 m\u00e4so maxim\u00e1lne 1 x t\u00fd\u017edenne.<\/p>\n Nezab\u00fadajme na komplexn\u00e9 sacharidy (1\/4 taniera): <\/strong>Celozrnn\u00e9 obilniny ako hned\u00e1 ry\u017ea, quinoa, celozrnn\u00e9 cestoviny, ovos.<\/p>\n Zdrav\u00e9 tuky:<\/strong> Olivov\u00fd olej extra virgin (2 – 3 ly\u017eice denne), hrs\u0165 orechov alebo semienok.<\/p>\n Doplnky:<\/strong> \u010cerstv\u00e9 ovocie, bylinky, cesnak, cibu\u013ea.<\/p>\n <\/p>\n Dobr\u00e1 rada nad zlato<\/strong><\/p>\n \u010co vyl\u00fa\u010di\u0165: Sladen\u00e9 n\u00e1poje, spracovan\u00e9 m\u00e4s\u00e1 – \u00fadeniny, fast food, opakovane prehriaty olej, nadmern\u00e9 mno\u017estvo sladkost\u00ed.<\/p>\n Prevencia stukovatenia pe\u010dene a metabolick\u00e9ho syndr\u00f3mu za\u010d\u00edna skuto\u010dne v kuchyni:<\/p>\n * v\u00fdberom kvalitn\u00fdch surov\u00edn<\/p>\n * sp\u00f4sobom ich pr\u00edpravy.<\/p>\n * stredomorsk\u00e1 di\u00e9ta<\/p>\n * \u0161etrn\u00e9 met\u00f3dy varenia<\/p>\n * vyh\u00fdbanie sa oxidovan\u00fdm tukom<\/p>\n To v\u0161etko je k\u013e\u00fa\u010dov\u00e9 pre zdravie pe\u010dene aj celkov\u00e9 metabolick\u00e9 zdravie.<\/p>\n <\/p>\n Navarte si chutne a\u00a0zdravo<\/strong><\/p>\n Chceli by ste pozna\u0165 Vzorov\u00fd jed\u00e1lni\u010dek? <\/strong>Skvel\u00fd tip na zdrav\u00e9 ra\u0148ajky, obed \u010di ve\u010deru?<\/p>\n Odborn\u00edk na zdrav\u00fa v\u00fd\u017eivu odpor\u00fa\u010da tieto jedl\u00e1, ktor\u00e9 sa m\u00f4\u017eu pripravi\u0165 aj \u010fal\u0161\u00edm benefitom, a to r\u00fdchlou pr\u00edpravou <\/strong>(15 – 20 min\u00fat): vaj\u00ed\u010dkov\u00e1 omeleta so zeleninou, losos na pare s brokolicou a quinoa, \u0161o\u0161ovicov\u00e1 polievka s celozrnn\u00fdm chlebom a \u0161al\u00e1t s c\u00edcerom, zeleninou a olivov\u00fdm olejom.<\/p>\n <\/p>\n Ra\u0148ajky: Nad\u00fdchan\u00e1 omeleta so zeleninou (bez prep\u00e1len\u00e9ho tuku)<\/strong><\/p>\n Suroviny: 2 vajcia, hrs\u0165 baby \u0161pen\u00e1tu, paprika, jarn\u00e1 cibu\u013eka.<\/p>\n Pr\u00edprava v Zepter n\u00e1dobe: <\/strong>V\u010faka \u0161peci\u00e1lnemu dnu Accutherm n\u00e1dobu vopred rozohrejeme (indik\u00e1tor na termokontrole v zelenom poli). Vaj\u00ed\u010dka vylejeme do suchej n\u00e1doby bez kvapky oleja. Prid\u00e1me zeleninu, prikryjeme pokrievkou a vypneme zdroj tepla. Omeleta sa \u201edope\u010die\u201c z naakumulovan\u00e9ho tepla.<\/p>\n Zepter Benefit:<\/strong> \u017diadna tepeln\u00e1 oxid\u00e1cia tukov (aldehydy). Vaj\u00ed\u010dka zost\u00e1vaj\u00fa \u013eahko str\u00e1vite\u013en\u00e9 a zelenina si zachov\u00e1va prirodzen\u00fa farbu a vitam\u00edny.<\/p>\n \u00a0<\/strong><\/p>\n Desiata: Antioxida\u010dn\u00fd mix<\/strong><\/p>\n Suroviny: Hrs\u0165 vla\u0161sk\u00fdch orechov a jablko.<\/p>\n Zepter Tip: <\/strong>Orechy skladujeme v n\u00e1dob\u00e1ch VacSy\u00ae<\/sup>. Zabr\u00e1nime tak \u017eltnutiu (oxid\u00e1cii) zdrav\u00fdch tukov, ktor\u00e9 s\u00fa v orechoch k\u013e\u00fa\u010dov\u00e9 pre zdravie ciev a pe\u010dene.<\/p>\n \u00a0<\/strong><\/p>\n Obed: Losos na pare s brokolicou a quinoou<\/strong><\/p>\n Suroviny: Filet z lososa (omega-3), brokolica, quinoa, citr\u00f3n, extra panensk\u00fd olivov\u00fd olej (pridan\u00fd a\u017e na z\u00e1ver).<\/p>\n Pr\u00edprava v Zepter syst\u00e9me: <\/strong>Do n\u00e1doby d\u00e1me quinou s trochou vody. Na \u0148u polo\u017e\u00edme naparovaciu nadstavbu (Steam Basket) s lososom a brokolicou. Var\u00edme naraz v jednom kom\u00edne.<\/p>\n Zepter Benefit: <\/strong>Met\u00f3da varenia v pare v uzavretom cykle zachov\u00e1va a\u017e 90 % vitam\u00ednu C a miner\u00e1lov. Losos sa neprip\u00e1li a brokolica ostane chrumkav\u00e1. Olivov\u00fd olej prid\u00e1me a\u017e na tanieri, aby si zachoval svoje lie\u010div\u00e9 fytochemik\u00e1lie.<\/p>\n \u00a0<\/strong><\/p>\n Obed alebo olovrant: Polievka: R\u00fdchla \u0161o\u0161ovicov\u00e1 polievka<\/strong><\/p>\n Suroviny: \u010cerven\u00e1 \u0161o\u0161ovica (nenafukuje), mrkva, petr\u017elen, bobkov\u00fd list.<\/p>\n Pr\u00edprava s Zepter:<\/strong> V\u0161etko vlo\u017e\u00edme do Zepter n\u00e1doby. V\u010faka r\u00fdchlej pr\u00edprave v uzavretom syst\u00e9me je \u0161o\u0161ovica hotov\u00e1 za p\u00e1r min\u00fat.<\/p>\n Tip:<\/strong> Ak uvar\u00edte v\u00e4\u010d\u0161ie mno\u017estvo, polievku e\u0161te zahor\u00faca uzavrite do VacSy\u00ae<\/sup> n\u00e1doby. Vydr\u017e\u00ed \u010derstv\u00e1 a pln\u00e1 chuti a\u017e 5-kr\u00e1t dlh\u0161ie, \u010do modern\u00e9mu \u010dloveku \u0161etr\u00ed \u010das.<\/p>\n \u00a0<\/strong><\/p>\n Ve\u010dera: Stredomorsk\u00fd \u0161al\u00e1t s\u00a0c\u00edcerom <\/strong><\/p>\n Suroviny: C\u00edcer (predvaren\u00fd alebo z VacSy\u00ae<\/sup> d\u00f3zy), paradajky, uhorka, \u010derstv\u00e9 bylinky, olivov\u00fd olej.<\/p>\n Super r\u00fdchla pr\u00edprava:<\/strong> Zeleninu nakr\u00e1jame a zmie\u0161ame s c\u00edcerom. Prelejeme olivov\u00fdm olejom a jemne dochut\u00edme pod\u013ea seba.<\/p>\n Zepter Benefit:<\/strong> Ak pou\u017e\u00edvate v\u00e1kuov\u00fa pumpu VacSy\u00ae<\/sup>, m\u00f4\u017eete si zeleninu nakr\u00e1ja\u0165 do z\u00e1soby. Vo v\u00e1kuu zostane aj po troch d\u0148och tak\u00e1 \u010derstv\u00e1 a chrumkav\u00e1, akoby ste ju pr\u00e1ve rozkrojili. To je ide\u00e1lne pre \u013eud\u00ed, ktor\u00ed nemaj\u00fa \u010das tr\u00e1vi\u0165 hodiny v kuchyni.<\/p>\n <\/p>\n <\/p>\n Martina Baumann<\/p>\n","protected":false},"excerpt":{"rendered":" Ako si posklada\u0165 jed\u00e1lni\u010dek Ako by mal vyzera\u0165 ide\u00e1lny \u201epe\u010de\u0148ov\u00fd tanier“ modern\u00e9ho \u010dloveka, ktor\u00fd nem\u00e1 \u010das tr\u00e1vi\u0165 v kuchyni hodiny, ale chce si zachova\u0165 zdravie? Porad\u00edme v\u00e1m, ako na to! Ide\u00e1lny \u201epe\u010de\u0148ov\u00fd tanier\u201c vych\u00e1dza pod\u013ea gastroenterol\u00f3ga a odborn\u00edka na zdrav\u00fa v\u00fd\u017eivu Doc. MUDr. Petra Min\u00e1rika zo stredomorskej di\u00e9ty a je prekvapivo jednoduch\u00fd. Z\u00e1klad […]<\/p>\n","protected":false},"author":3,"featured_media":14221,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[157,9],"tags":[],"class_list":["post-14220","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leto-2026","category-menu"],"_links":{"self":[{"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/posts\/14220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/comments?post=14220"}],"version-history":[{"count":2,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/posts\/14220\/revisions"}],"predecessor-version":[{"id":14223,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/posts\/14220\/revisions\/14223"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/media\/14221"}],"wp:attachment":[{"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/media?parent=14220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/categories?post=14220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.miaumagazin.sk\/home\/wp-json\/wp\/v2\/tags?post=14220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}