{"id":4176,"date":"2023-08-30T00:01:00","date_gmt":"2023-08-29T22:01:00","guid":{"rendered":"https:\/\/kidshouse.cz\/?p=4176"},"modified":"2023-08-29T13:44:55","modified_gmt":"2023-08-29T11:44:55","slug":"superpotraviny-pro-deti-nastartujte-mozek-po-letni-pauze","status":"publish","type":"post","link":"https:\/\/kidshouse.cz\/index.php\/2023\/08\/30\/superpotraviny-pro-deti-nastartujte-mozek-po-letni-pauze\/","title":{"rendered":"Superpotraviny pro d\u011bti: Nastartujte mozek po letn\u00ed pauze"},"content":{"rendered":"\n
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Letn\u00ed poleven\u00ed ve stravovac\u00edch n\u00e1vyc\u00edch se net\u00fdk\u00e1 jen dosp\u011bl\u00fdch, ale i d\u011bt\u00ed. Fast food na koupali\u0161ti, obl\u00edben\u00e9 all inclusive na dovolen\u00e9 zahrnuj\u00edc\u00ed i v\u011bt\u0161\u00ed mno\u017estv\u00ed sma\u017een\u00e9ho a sladk\u00e9ho a o vykrmov\u00e1n\u00ed u babi\u010dek rad\u0161i ani nebudeme za\u010d\u00ednat. Jak se s\u00a0bl\u00ed\u017e\u00edc\u00edm z\u00e1\u0159\u00edm p\u0159epnout do \u0161koln\u00edho re\u017eimu vy\u017eaduj\u00edc\u00edho soust\u0159ed\u011bn\u00ed? P\u0159in\u00e1\u0161\u00edme v\u00e1m tipy na potraviny, kter\u00e9 m\u016f\u017eete do d\u011btsk\u00e9ho j\u00eddeln\u00ed\u010dku za\u0159adit.<\/strong><\/strong><\/p>\n\n\n\n

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S nads\u00e1zkou by se dalo \u0159\u00edct, \u017ee \u0159ada d\u011bt\u00ed pluje pr\u00e1zdninami na cukrov\u00e9m obl\u00e1\u010dku. Pokud jste v l\u00e9t\u011b trochu povolili a d\u011btem dop\u0159\u00e1vali a\u017e p\u0159\u00edli\u0161 limon\u00e1d a sladkost\u00ed, zkuste d\u00e1t re\u017eim op\u011bt do po\u0159\u00e1dku. D\u011btem tak dopln\u00edte energii pro zvl\u00e1d\u00e1n\u00ed v\u0161ech povinnost\u00ed i radost\u00ed a z\u00e1rove\u0148 podpo\u0159\u00edte jejich zdrav\u00ed.<\/p>\n\n\n\n

Nen\u00ed cukr jako cukr<\/strong><\/h3>\n\n\n\n

Jak by m\u011bl ide\u00e1ln\u00ed d\u011btsk\u00fd j\u00eddeln\u00ed\u010dek vypadat? Z\u00e1kladn\u00ed pravidlo je jasn\u00e9 \u2013 zastoupeny by v n\u011bm m\u011bly b\u00fdt v\u0161echny z\u00e1kladn\u00ed makronutrienty, tedy b\u00edlkoviny, tuky i sacharidy. Pr\u00e1v\u011b sacharidy by m\u011bly, zvl\u00e1\u0161t\u011b u d\u011bt\u00ed, p\u0159edstavovat a\u017e 60 % denn\u00edho energetick\u00e9ho p\u0159\u00edjmu a ve strav\u011b jsou nezbytn\u00e9 pro celkov\u00fd v\u00fdvoj d\u00edt\u011bte. U aktivn\u00edch d\u011bt\u00ed sehr\u00e1vaj\u00ed je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed roli. Nutn\u00e9 je v\u0161ak rozli\u0161ovat, zda v j\u00eddeln\u00ed\u010dku p\u0159eva\u017euj\u00ed jednoduch\u00e9 nebo slo\u017een\u00e9 sacharidy. Ty jednoduch\u00e9 jsou okam\u017eit\u00fdm zdrojem energie, t\u011blo je rychle vst\u0159eb\u00e1 a vyu\u017eije. \u010casto je najdeme v potravin\u00e1ch s vysok\u00fdm glykemick\u00fdm indexem \u2013 sladk\u00e9m a su\u0161en\u00e9m ovoci, limon\u00e1d\u00e1ch bonb\u00f3nech nebo t\u0159eba sladk\u00e9m pe\u010divu. Jako rychl\u00fd zdroj energie se skv\u011ble hod\u00ed b\u011bhem sportovn\u00edch aktivit. Oproti tomu komplexn\u00ed sacharidy mus\u00ed t\u011blo zpracov\u00e1vat d\u00e9le a jako zdroj energie by tedy m\u011bly ve strav\u011b p\u0159eva\u017eovat. Najdeme je v celozrnn\u00e9m pe\u010divu, t\u011bstovin\u00e1ch, vlo\u010dk\u00e1ch, r\u00fd\u017ei, brambor\u00e1ch, lu\u0161t\u011bnin\u00e1ch ale t\u0159eba i v zelenin\u011b.<\/p>\n\n\n\n

\u201eCukru nen\u00ed nutn\u00e9 se striktn\u011b vyh\u00fdbat a zvl\u00e1\u0161\u0165 u d\u011bt\u00ed, kter\u00e9 proch\u00e1zej\u00ed st\u00e1le prob\u00edhaj\u00edc\u00edm v\u00fdvojem, je t\u0159eba db\u00e1t na jeho spr\u00e1vn\u00e9 zastoupen\u00ed ve strav\u011b. Koneckonc\u016f pro mozek jsou sacharidy hlavn\u00edm zdrojem energie. Sta\u010d\u00ed jen d\u00e1t ve skladb\u011b j\u00eddeln\u00ed\u010dku p\u0159ednost t\u011bm komplexn\u00edm<\/em>. P\u0159em\u00edra \u201erychl\u00fdch\u201c neboli jednoduch\u00fdch sacharid\u016f toti\u017e zpravidla vede k brzk\u00e9mu pocitu hladu a chuti na sladk\u00e9,\u201c <\/em>dopl\u0148uje Ad\u00e9la Tich\u00e1, nutri\u010dn\u00ed specialistka online supermarketu Ko\u0161\u00edk.cz.<\/strong><\/p>\n\n\n\n

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Superpotraviny?<\/strong><\/h3>\n\n\n\n

Jak d\u011btsk\u00e9mu organismu pomoci sn\u00e1ze zvl\u00e1dnout za\u010d\u00e1tek \u0161koln\u00edho roku? Do celkov\u011b vyv\u00e1\u017een\u00e9ho a pestr\u00e9ho j\u00eddeln\u00ed\u010dku m\u016f\u017eete zkusit za\u0159azovat j\u00eddla, kter\u00e1 maj\u00ed pozitivn\u00ed vliv na zdrav\u00ed, nervov\u00fd syst\u00e9m a mozek. Hned na za\u010d\u00e1tek je t\u0159eba si up\u0159\u00edmn\u011b \u0159\u00edct, \u017ee neexistuje \u017e\u00e1dn\u00e1 potravina, kter\u00e1 by m\u011bla sama o sob\u011b z\u00e1zra\u010dn\u00e9 \u00fa\u010dinky. Ony tak hojn\u011b sklo\u0148ovan\u00e9 superpotraviny bychom m\u011bli ch\u00e1pat sp\u00ed\u0161e jako j\u00eddla \u010di suroviny, kter\u00e9 je vhodn\u00e9 \u010dasto a bez obav za\u0159azovat do j\u00eddeln\u00ed\u010dku. Obsahuj\u00ed toti\u017e hodn\u011b cenn\u00fdch \u017eivin, vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek, p\u0159isp\u00edvaj\u00ed ke spr\u00e1vn\u00e9 funkci organismu a u d\u011bt\u00ed podporuj\u00ed mimo jin\u00e9 i spr\u00e1vn\u00fd v\u00fdvoj mozku a centr\u00e1ln\u00ed nervov\u00e9 soustavy.<\/p>\n\n\n\n

Ryby<\/strong><\/h3>\n\n\n\n

Ryby jako nap\u0159\u00edklad losos jsou vynikaj\u00edc\u00edm zdrojem omega-3 mastn\u00fdch kyselin, jejich\u017e deficit b\u00fdv\u00e1 spojov\u00e1n s poruchami soust\u0159ed\u011bn\u00ed a u\u010den\u00ed. Dostatek omega-3 mastn\u00fdch kyselin pom\u00e1h\u00e1 krom\u011b jin\u00e9ho zdrav\u00e9mu v\u00fdvoji mozku a zlep\u0161uje pam\u011b\u0165 a koncentraci.<\/p>\n\n\n\n

Jak je za\u0159adit do j\u00eddeln\u00ed\u010dku: Losos je jednou z ryb, kterou maj\u00ed d\u011bti nejrad\u011bji pro jeho pom\u011brn\u011b nev\u00fdraznou ryb\u00ed chu\u0165. P\u0159ipravit jim m\u016f\u017eete t\u0159eba lososovou pomaz\u00e1nku s \u017eerv\u00e9 pe\u010divem nebo t\u011bstovinov\u00fd sal\u00e1t s lososem.<\/em><\/p>\n\n\n\n

Vejce<\/strong><\/h3>\n\n\n\n

Vejce jsou nabit\u00e1 makro i mikro\u017eivinami, z nich\u017e n\u011bkter\u00e9 maj\u00ed z\u00e1sadn\u00ed v\u00fdznam pro v\u00fdvoj mozku a jeho kognitivn\u00ed funkce. Jednou z nich je l\u00e1tka cholin, kter\u00e1 podporuje mozkovou \u010dinnost a jej\u00ed nedostatek se m\u016f\u017ee projevovat zhor\u0161en\u00edm pam\u011bti nebo koncentrace.<\/p>\n\n\n\n

Jak je za\u0159adit do j\u00eddeln\u00ed\u010dku: V\u011bt\u0161ina d\u011bt\u00ed nem\u00e1 s konzumac\u00ed vajec probl\u00e9m \u2013 m\u016f\u017eete je p\u0159idat do pomaz\u00e1nek nebo sal\u00e1t\u016f. Ze sladk\u00fdch j\u00eddlech m\u016f\u017eeme zm\u00ednit nap\u0159. francouzsk\u00e9 toasty dopln\u011bn\u00e9 o tvaroh a ovoce. P\u0159ednost d\u00e1vejte vejc\u00edm z kontrolovan\u00fdch \u010di bio chov\u016f.<\/em><\/p>\n\n\n\n

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Lesn\u00ed plody<\/strong><\/h3>\n\n\n\n

Bor\u016fvky, maliny, jahody, ostru\u017einy \u2013 z lesa, zahrad nebo obchod\u016f je zn\u00e1me v\u0161ichni. Jsou bohat\u00e9 na vitam\u00edny C, A, B \u010di K a obsahuj\u00ed antioxidanty v podob\u011b flavonoid\u016f. D\u00edky tomu jejich konzumace pozitivn\u011b ovliv\u0148uje celkovou obranyschopnost t\u011bla, ale tak\u00e9 soust\u0159ed\u011bn\u00ed a mozkovou \u010dinnost.<\/p>\n\n\n\n

Jak je za\u0159adit do j\u00eddeln\u00ed\u010dku:<\/em> Bor\u016fvky m\u016f\u017eete p\u0159idat ke sva\u010din\u011b, p\u0159\u00edpadn\u011b z nich p\u0159ipravit smoothie. Hod\u00ed se tak\u00e9 do m\u00fcsli, sn\u00edda\u0148ov\u00fdch ka\u0161\u00ed nebo l\u00edvanc\u016f do sva\u010dinov\u00e9 krabi\u010dky.<\/p>\n\n\n\n

O\u0159echy<\/strong><\/h3>\n\n\n\n

O\u0159echy jsou skv\u011bl\u00fdm zdrojem omega-3 mastn\u00fdch kyselin, vitam\u00edn\u016f i miner\u00e1ln\u00edch l\u00e1tek. Jejich konzumace m\u016f\u017ee posilovat pam\u011b\u0165 \u010di p\u016fsobit jako prevence \u0159ady chorob spojen\u00fdch s \u010dinnost\u00ed srdce, mozku i nervov\u00e9 soustavy obecn\u011b.<\/p>\n\n\n\n

Jak je za\u0159adit do j\u00eddeln\u00ed\u010dku: <\/em>P\u0159idejte hrst o\u0159ech\u016f d\u011btem ke sva\u010din\u011b, aby si je mohly zobat pr\u016fb\u011b\u017en\u011b. Vyu\u017e\u00edt m\u016f\u017eete i sm\u011bsi su\u0161en\u00e9ho ovoce a o\u0159ech\u016f, jen vyb\u00edrejte takov\u00e9, kter\u00e9 nejsou doslazovan\u00e9.<\/p>\n\n\n\n

Rakytn\u00edk<\/strong><\/h3>\n\n\n\n

Drobn\u00e9 oran\u017eov\u00e9 plody maj\u00ed v\u00fdrazn\u011b nakyslou chu\u0165 a jsou velmi bohat\u00e9 na vitam\u00edny C, A, B, E a K i miner\u00e1ln\u00ed l\u00e1tky jako \u017eelezo \u010di v\u00e1pn\u00edk. D\u00edky obsahu antioxidant\u016f podporuje imunitu i spr\u00e1vnou \u010dinnost mozku.<\/p>\n\n\n\n

Jak ho za\u0159adit do j\u00eddeln\u00ed\u010dku: <\/em>P\u0159idejte zmrazen\u00e9 plody do jogurtu nebo smoothie, p\u0159\u00edpadn\u011b vyzkou\u0161ejte rakytn\u00edkovou limon\u00e1du z koncentrovan\u00e9 \u0161\u0165\u00e1vy.<\/p>\n\n\n\n

Ovesn\u00e9 vlo\u010dky<\/strong><\/h3>\n\n\n\n

Oves je v\u00fdborn\u00fdm zdrojem komplexn\u00edch sacharid\u016f (v\u010detn\u011b vl\u00e1kniny prosp\u00edvaj\u00edc\u00ed tr\u00e1ven\u00ed), vitaminu E, vitamin\u016f skupiny B, drasl\u00edku, ho\u0159\u010d\u00edku, zinku a cholinu, d\u00edky \u010demu\u017e jeho konzumace posiluje mozkov\u00e9 funkce a m\u016f\u017ee sni\u017eovat stres. Jeho za\u0159azen\u00edm do j\u00eddeln\u00ed\u010dku z\u00edsk\u00e1te vy i va\u0161e d\u011bti velkou \u0161k\u00e1lu zdravotn\u00edch benefit\u016f.<\/p>\n\n\n\n

Jak je za\u0159adit do j\u00eddeln\u00ed\u010dku: P\u0159ipravte d\u011btem ovesnou ka\u0161i fermentovanou p\u0159es noc v ml\u00e9ce nebo kef\u00edru, kterou si mohou dop\u0159\u00e1t jak ke sn\u00eddani, tak ke sva\u010din\u011b \u2013 sta\u010d\u00ed ji doplnit ovocem a pohr\u00e1t si s aran\u017eov\u00e1n\u00edm ve skleni\u010dce.<\/em><\/p>\n\n\n\n

Listov\u00e1 zelenina<\/strong><\/h3>\n\n\n\n

\u0160pen\u00e1t, kapusta \u010di hl\u00e1vkov\u00fd sal\u00e1t obsahuj\u00ed mozku prosp\u011b\u0161n\u00e9 l\u00e1tky jako nap\u0159. kyselinu listovou, v\u00fd\u0161e uv\u00e1d\u011bn\u00e9 flavonoidy \u010di vitamin E. Pravideln\u00e1 konzumace zlep\u0161uje kognitivn\u00ed funkce a m\u016f\u017ee zpomalit st\u00e1rnut\u00ed mozku.<\/p>\n\n\n\n

Jak je za\u0159adit do j\u00eddeln\u00ed\u010dku:<\/em> Listov\u00e1 zelenina asi nepat\u0159\u00ed mezi nejobl\u00edben\u011bj\u0161\u00ed d\u011btsk\u00e1 j\u00eddla, v\u011bt\u0161inou je to v\u0161ak sp\u00ed\u0161 nevhodnou p\u0159\u00edpravou. Zeleninu d\u011btem zkuste pod\u00e1vat v sendvi\u010d\u00edch mezi pl\u00e1tky s\u00fdru a \u0161unky, nebo jako sou\u010d\u00e1st smoothies, kde p\u0159evl\u00e1dne chu\u0165 ovoce.<\/p>\n\n\n\n

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    Zdroj foto:<\/strong> Ko\u0161\u00edk.cz<\/p>\n\n\n\n

    <\/div>\n","protected":false},"excerpt":{"rendered":"

    Letn\u00ed poleven\u00ed ve stravovac\u00edch n\u00e1vyc\u00edch se net\u00fdk\u00e1 jen dosp\u011bl\u00fdch, ale i d\u011bt\u00ed. 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