Úvodní stránka Mapa Webu Kontakty  Chat  Facebook Doporučte nás svým přátelům
 Obsah Nákupního Koše

Download in PDF format

Good eating habits


The daily diet as our best friend or a killer?

In order to live, our body needs energy, which it gets from food. The biggest source of energy is sugar, glucose. The process proceeds by digestion of food in the stomach and intestines.Subsequently, glucose is produced in the liver, which is distributed to all cells of the body. Glucose is either just burned, consumed, or stored in fat reserves. The process of combustion or storage is fast or slow. The rate of speed is called the glycemic index, so-called "GI". Foods with a high GI changes in glucose fast foods with a low GI changes in glucose more slowly. This significantly affects the burning or storing. This process arranges insulin, a hormone that sends glucose to where it is needed, once it gets into the bloodstream. If glucose is released slowly, just a small amount of insulin, which then has plenty of time to think about where to send glucose. However, if the glucose released quickly, it means that in the bloodstream occurs much glucose, panic occurs that causes a large amount of insulin. Insulin with excess glucose to do that, it is stored in fat deposits that damage cells. If this occurs frequently, this process leads to weight gain, obesity.High insulin levels cause many health problems, leading to faster aging damages the cells, causing hardening of the arteries, causing diabetes (diabetes). It is therefore important to eat mainly foods with a low

The more you eat, the more insulin is produced, which induces appetite, hunger, drowsiness, nervousness, depression, pain


Foods with a low GI


Foods with a high GI

meat, fish, eggs

wheat tortillas

white and brown bread, bagels

oil, butter, margarine, milk


buns, rolls

barley, buckwheat, couscous

new potatoes


potato sweet potatoes

Biscuits, crackers, crisps

Nougat, donuts, candy, cookies

chocolate, nuts, seeds

ice cream

pretzels, popcorn

biscuits, yogurt, milk

apricots, bananas, figs, mango

watermelon, dates

avocados, cherries, grapefruit

pears, raisins

sodas, beer

white wine, kiwi, citrus, plums

beets, corn

sweetened beverages

plums, prunes, raspberries, strawberries

Pineapple, Grapefruit Juice


tomatoes, artichokes, asparagus

Orange, lemon juice


eggplant, broccoli, carrots

Red and white wine


sprouts, cabbage, cauliflower, celery



cucumber, garlic, beans, salad



mushrooms, peas, peppers



radishes, spinach, onions



beans, lentils, soybeans



water, tea, milk



tomato, apple, carrot juice




Why eat foods with a low GI 

- You will have a healthy heart, blood vessels passage, cholesterol balance, prevent major diseases 
- We keep a proper weight, you do not have to worry about obesity, your skin will be young, firm and wrinkle free 
- Avoid higher sebum, so you will not worry acne, your eyes do not need glasses 
- You will have a strong immune system, prevent cancer of the breast, pancreas, you do not have to worry about stroke, myocardial 
- We keep your brain activity, a good memory, attention, you'll still be active, extend the age

"LONG LIFE" - long life expectancy only good choice right diet DISCARD carbohydrates from your diet

Of the three sources of calories as protein, fat and carbohydrates, carbohydrates are the only ones that are not necessary for survival. Without carbohydrates can live peacefully. All you need is obtained from the proteins and healthy fats. 
However, we preserve vegetables, which are a great source of vitamins, minerals and other nutrients. Fundamentally, however, omit the potatoes, husked rice, pasta, bread from white, wheat and rye flour. In the small amount you can consume beans, green peas, lentils, couscous and peanuts. Suitable vegetables are: cabbage, kale, carrots, broccoli, beets, spinach, lettuce, celery, cauliflower, zucchini, cucumbers and aboveground vegetables in general. 
What happens when you overeat or eat inappropriate foods. Excess food and bad eating habits such as pharynx, insufficient chewing, grinding food in your stomach produces excessive warmth and humidity. Food begins to rot before processing. This creates an environment that can be compared to the compost heap, which is very 
suitable land for the development of bacteria, viruses and fungi. They then cause a variety of diseases such as ulcers, gallstones, intestinal inflammations, eczema and others.





smoked meat

white meat and dark

fish, rabbit

grilled meat

whole wheat bread

buckwheat, wheat

dairy produce

raw fruits and vegetables


products made with white flour




egg-free pasta


sugar, sweets, biscuits

dry wine




low-fat yogurt


A few important tips 

1 / Do not worry about hunger. Arrange the food on 4-5 doses. 
2 / Eat regularly, at the same time. 
3 / Indulge in a day at least 20 minutes a movement, even a light. Avoid sauces, cream, pizza, fries, fatty foods. 
4 / Include in your diet soup, just clear, not creamy. Satiates you and you to the main meal you eat significantly less. Soup also banish hunger and the body and excreted less insulin. 
5 / If you want to skip the snack, never the afternoon. You ate more at dinner. 
6 / Afternoon fits fruit, add it to yogurt or a piece of whole wheat bread, otherwise you'll be hungry, fruit is dispels hunger, quite the contrary. 
7 / Drink regularly, it is best flavored still water. During the day you should drink at least 2 liters of water. 
8 / Remember that diets will not solve anything! Any diet will always rebound effect, because her holder will always return to their original eating habits. It is therefore necessary to change the access to food for life. 
9 / Understand and acquire good habits and those to follow. Starvation because you will achieve just that the body vystresuje and you may gain more weight than you had before the diet.

Calculating heart rate for burning 220 - 0.65 x age



sleep 65 kcal

sitting at the TV 100 kcal

writing / eating 130 kcal

Window Cleaning 350 kcal

engraving / cutting 450 kcal

run 450 kcal

driving a car 140 kcal

cleaning 180 kcal

Garden 220 kcal

jumping 450 kcal

Ride - bike 600 kcal

Dance 600 kcal

walk 300 kcal

yoga / golf 300 kcal

swimming 3500 kcal

sguash 800 kcal

Football 800 kcal

skiing 1,200 kcal


Download in PDF format (CZ)

„Mějte dobrou náladu. Dobrá nálada vaše problémy sice nevyřeší, ale naštve tolik lidí kolem, že stojí za to si ji užít.“ Jan Werich