[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.mertour.sk\/moj-zdravy-nakupny-zoznam\/#Article","mainEntityOfPage":"https:\/\/www.mertour.sk\/moj-zdravy-nakupny-zoznam\/","headline":"M\u00f4j zdrav\u00fd n\u00e1kupn\u00fd zoznam","name":"M\u00f4j zdrav\u00fd n\u00e1kupn\u00fd zoznam","description":"Napl\u00e1nova\u0165 si n\u00e1kupy je d\u00f4le\u017eit\u00e9 a nau\u010di\u0165 sa to niekedy \u0165a\u017e\u0161ie. Nemali by sme \u201epod\u013eahn\u00fa\u0165\u201c in\u00e9mu v\u00fdrobku, ale kupova\u0165 len tie potraviny zo zoznamu. Na za\u010diatok by sme si mali […]","datePublished":"2018-11-27","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.mertour.sk\/author\/#Person","name":"","url":"https:\/\/www.mertour.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/9bbe1b3bd68cf5b616cc697a459b86e3be4df6c120806baf939f8aad94b0a3d6?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9bbe1b3bd68cf5b616cc697a459b86e3be4df6c120806baf939f8aad94b0a3d6?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"mertour.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.mertour.sk\/wp-content\/uploads\/img_a296119_w16773_t1548610827.jpg","url":"https:\/\/www.mertour.sk\/wp-content\/uploads\/img_a296119_w16773_t1548610827.jpg","height":0,"width":0},"url":"https:\/\/www.mertour.sk\/moj-zdravy-nakupny-zoznam\/","about":["N\u00e1kupy"],"wordCount":613,"articleBody":"Napl\u00e1nova\u0165 si n\u00e1kupy je d\u00f4le\u017eit\u00e9 a nau\u010di\u0165 sa to niekedy \u0165a\u017e\u0161ie. Nemali by sme \u201epod\u013eahn\u00fa\u0165\u201c in\u00e9mu v\u00fdrobku, ale kupova\u0165 len tie potraviny zo zoznamu. Na za\u010diatok by sme si mali v pokoji ten zoznam nap\u00edsa\u0165. Rozhodn\u00fa\u0165 sa pod\u013ea toho, \u010do pr\u00e1ve potrebujeme k\u00fapi\u0165 alebo \u010do budeme v priebehu t\u00fd\u017ed\u0148a vari\u0165. Do supermarketu by ste sa mali vybra\u0165 najlep\u0161ie osamote, ke\u010f m\u00e1te dostatok \u010dasu a nemali by ste by\u0165 hladn\u00ed. Nie je na \u0161kodu sa nau\u010di\u0165 \u010d\u00edta\u0165 aj etikety a v\u00fd\u017eivov\u00e9 zlo\u017eenie potrav\u00edn. Sami budete prekvapen\u00ed, \u010do v\u0161etko tie \u00fadaje obsahuj\u00fa.  Tieto body by mal v\u00e1\u0161 l\u00edstok obsahova\u0165, aby ste ni\u010d na ve\u013ek\u00fd n\u00e1kup nezabudli. Samozrejme kupujeme pod\u013ea potreby a zna\u010dky, ak\u00e9 m\u00e1me ob\u013e\u00faben\u00e9. Tieto potraviny s\u00fa zdrav\u00e9, v\u00fd\u017eivn\u00e9 a v\u00e4\u010d\u0161ina nie s\u00fa n\u00e1ro\u010dne na pr\u00edpravu. Treba nakupova\u0165 tak\u00e9 mno\u017estvo, aby sme ho dok\u00e1zali spotrebova\u0165 a t\u00fdm sa vyhneme zbyto\u010dn\u00e9mu plytvaniu s potravinami.  Ovocie a zelenina.  Zeleninu pou\u017e\u00edvame do varenia a \u010dasto si z nej rob\u00edme zdrav\u00e9 \u0161al\u00e1ty. Mali by sme ju strieda\u0165 a nevyh\u00fdba\u0165 sa napr\u00edklad hlive, ktor\u00e1 bojuje v tele proti rakovine. Perkelt znej je v\u00fdborn\u00fd a miluj\u00fa ho aj deti. Brokolica pre\u010dis\u0165uje \u010drev\u00e1 a najlep\u0161ia je uvaren\u00e1 do chrumkava. Karfiol. Najlep\u0161\u00ed je vypr\u00e1\u017ean\u00fd, ale \u010do tak vysk\u00fa\u0161a\u0165 zdrav\u00fa verziu v r\u00fare? Z kore\u0148ovej zeleniny sa daj\u00fa upiec\u0165 zdrav\u00e9 \u010dipsy a napr\u00edklad p\u00f3r n\u00e1m pom\u00e1ha pri tr\u00e1ven\u00ed. Ban\u00e1n n\u00e1m za\u017eenie r\u00fdchlo hlad a je dobr\u00fd aj po fyzickej aktivite. Citrusy n\u00e1m dodaj\u00fa vitam\u00edn C a hlavne grep je v\u00fdborn\u00fd tip na spa\u013eovanie tukov. Z avok\u00e1da sa d\u00e1 urobi\u0165 zdrav\u00e1 n\u00e1tierka – guacamole. Strukoviny a obilniny. Mrazen\u00e1 fazu\u013eka alebo hr\u00e1\u0161ok v\u00e1m r\u00fdchlo pom\u00f4\u017eu, ke\u010f neviete ak\u00fa polievku nar\u00fdchlo urobi\u0165. Sk\u00faste prida\u0165 c\u00edcer alebo \u010derven\u00fa \u0161o\u0161ovicu, ktor\u00e1 je hotov\u00e1 bez nam\u00e1\u010dania za p\u00e4\u0165 min\u00fat. Ovsen\u00e9 vlo\u010dky sl\u00fa\u017eia pre na\u0161e \u010drev\u00e1 ako filter, preto je dobr\u00e9 ich denne jes\u0165 \u010di len s jogurtom alebo prid\u00e1va\u0165 do varenia, \u010di pe\u010denia. Quinou \u010di kuskus sta\u010d\u00ed len zalia\u0165 a dochuti\u0165. Celozrnn\u00e1 ry\u017ea, \u010di cestoviny s\u00fa pln\u00e9 vitam\u00ednov a miner\u00e1lov, tak pre\u010do ich pre zmenu nevysk\u00fa\u0161a\u0165?  Orechy a semienka. Zjes\u0165 za hrs\u0165 orie\u0161kov denne je nie len zdrav\u00e9, ale aj chutn\u00e9. Mandle s\u00fa najzdrav\u0161ie, naopak ke\u0161u orie\u0161ky nie s\u00fa vhodn\u00e9 pri chudnut\u00ed. R\u00f4zne semienka sa daj\u00fa prid\u00e1va\u0165 do \u0161al\u00e1tov (slne\u010dnicov\u00e9, \u013eanov\u00e9, sezam) alebo si sk\u00faste doma pripravi\u0165 dom\u00e1ce chrumkav\u00e9 m\u00fcsli. Mlie\u010dne v\u00fdrobky a lah\u00f4dky. \u0160unky si treba pozera\u0165 s v\u00e4\u010d\u0161\u00edm podielom m\u00e4sa. Mlie\u010dne v\u00fdrobky si d\u00e1vajte do ko\u0161\u00edka sk\u00f4r plnotu\u010dn\u00e9, maj\u00fa v sebe viac \u017eiv\u00edn. Rad\u0161ej si k\u00fapte pre zmenu biely jogurt a doma si do\u0148 pridajte vlo\u010dky, lekv\u00e1r, \u010di ovocie. Bude to pr\u00edjemn\u00e1 zmena. Nezabudnite na tvaroh. D\u00e1 sa pou\u017ei\u0165 do n\u00e1tierok, ale aj z neho viete urobi\u0165 dom\u00e1ceho pribin\u00e1\u010dika. Pe\u010divo, m\u00e4so a ryby. Najlep\u0161ie je upiec\u0165 si dom\u00e1ci kv\u00e1skov\u00fd chleb\u00edk a prid\u00e1va\u0165 si r\u00f4zne semienka. A ke\u010f dr\u017e\u00edte aj di\u00e9tu, jeden celozrnn\u00fd zdrav\u00fd krajec denne je dovolen\u00fd. Netreba zabudn\u00fa\u0165 na tuniaka alebo fil\u00e9, lebo ryby by sa mali jes\u0165 \u010dastej\u0161ie, nie len na sviatky.                                                                                                                                                                                                                                                                                                                                                                                         3.5\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"M\u00f4j zdrav\u00fd n\u00e1kupn\u00fd zoznam","item":"https:\/\/www.mertour.sk\/moj-zdravy-nakupny-zoznam\/#breadcrumbitem"}]}]