Cesta vede přes zapisování jídelníčku

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"Zapisovat jídelníček? K čemu je to dobré? Je to vůbec důležité? Na to nemám čas!"

Také se vám při přečtení nadpisu tohoto článku tyto myšlenky honí hlavou? Pak vytrvejte a čtěte až do konce. 

Spousta lidí je přesvědčena o tom, že každodenní zapisování vlastního jídelníčku nehraje při redukčním snažení žádnou roli. Ovšem realita je zcela jinde. Je třeba si uvědomit, že je tomu právě naopak.

Bez pravidelného zapisování jídelníčku se při redukci neobejdeme!   

Ideální je poctivě zapisovat vše, co v průběhu každého jednoho dne sníme i vypijeme po dobu jednoho až dvou týdnů.

A proč?

Nutriční terapeut ze 7-  či 14- denního zápisu jídelníčku velmi dobře analyzuje Vaše stravovací návyky. Poté může navrhnout vhodné úpravy a změny Vašeho stravování  a také Vám sestavit vhodný redukční jídelníček!

I Vy sami si při zapisování jídelníčku uvědomíte určitá úskalí Vašeho stravování. Takže i samotné zapisování jídelníčku pro Vás bude změnou, která povede k určité redukci hmotnosti.

Pokud zapisujete nepravidelně, v horším případě nezapisujete vůbec, jen těžko lze správně analyzovat Vaše stravovací návyky a podnikat jakékoliv změny v životosprávě. 

Těm, co se rozhodli udělat první krok na cestě ke změně a začít zapisovat jídelníček gratuluji! :-) Jen tak lze dosáhnout optimálních výsledků redukce váhy.

Pár pravidel zapisování jídelníčku : 

  • Zapisujte VŠE OKAMŽITĚ PO KONZUMACI - jen tak docílíte absolutně správného a autentického zápisu jídelníčku. Čím déle od konzumace zapisujete, tím větší je riziko zapomenutí či podhodnocení určitého jídla. Uvědomění si jídla je také důležitou vlastností okamžitého zápisu.
  • Zapisujte i  NÁPOJE - nezapomínejte na slazené limonády a podobně, které v průběhu dne vypijete. Člověk se pak velmi často diví kolik "prázdných" kalorií do sebe touto cestou dostane.
  • Vždy uvádějte ČAS KONZUMACE - správné denní rozložení stravy má zásadní význam při hubnutí.
  • Snažte se zapisovat i HMOTNOST POTRAVIN - pokud není možné vážení, snažíme se o odhad. Například v restauraci nám tuto informaci zcela jistě poskytne personál. Ve volném čase si jednou cvičně odvažte pečivo, plátek sýra a další běžně používané potraviny, aby jste měli představu o jejich váze.  
  • Zapisujte PŘESNÝ NÁZEV A DRUH POTRAVIN - např. sýr Eidam 45% t.v.s., šunka vepřová výběrová, šunka kuřečí nejvyšší jakost 98% masa, jogurt Aktivia 3% tuku, jogurt Aktivia light 0,1% tuku atd.
  • Doplňkově můžete zapisovat i POCITY PŘI JÍDLE - pocit hladu, chuti, stresu, ale i radosti a euforie může být příčinou konzumace jídla (většinou sladkého, tučného apod.) Tyto údaje pomohou lépe analyzovat stravovací návyky a zavést potřebná opatření.
  • Dále můžete zapisovat i místo, činnost při jídle, stupeň hladu a nasycení, s kým jste jedli atd.

Čím déle budete pravidelně zapisovat, tím lépe pro Vás a Vaši redukci hmotnosti.

Přeji mnoho úspěchů :-)

V případe jakýchkoli dotazů    MNE KONTAKTUJTE

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