{"id":6873,"date":"2023-08-16T14:54:26","date_gmt":"2023-08-16T13:54:26","guid":{"rendered":"https:\/\/www.healthy-heart.org\/prevezmete-kontrolu-nad-svym-zivotnim-stylem\/"},"modified":"2024-12-10T12:24:27","modified_gmt":"2024-12-10T12:24:27","slug":"prevezmete-kontrolu-nad-svym-zivotnim-stylem","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/cs\/udrzujte-sve-srdce-zdrave\/prevezmete-kontrolu-nad-svym-zivotnim-stylem\/","title":{"rendered":"P\u0159evezm\u011bte kontrolu nad sv\u00fdm \u017eivotn\u00edm stylem"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-682 alignright\" src=\"https:\/\/cdn-endpoint-prev.azureedge.net\/healthy-heart\/2019\/07\/iStock-475709316-350x264.jpg\" alt=\"\" width=\"350\" height=\"264\"><\/p>\n<p>Zdrav\u00fd \u017eivotn\u00ed styl znamen\u00e1 nekou\u0159it, b\u00fdt fyzicky aktivn\u00ed, j\u00edst vyv\u00e1\u017eenou stravu, omezovat konzumaci alkoholu, m\u00edt pod kontrolou t\u011blesnou v\u00e1hu a vyvarovat se stresu. P\u0159e\u010dt\u011bte si, jak za\u010dlenit zdrav\u00e9 chov\u00e1n\u00ed do va\u0161eho ka\u017edodenn\u00edho \u017eivota.<\/p>\n<h3>Kou\u0159en\u00ed<\/h3>\n<ul>\n<li>P\u0159estat kou\u0159it je nejefektivn\u011bj\u0161\u00edm zp\u016fsobem prevence kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/li>\n<li>Odvyk\u00e1n\u00ed kou\u0159en\u00ed bude nej\u00fasp\u011b\u0161n\u011bj\u0161\u00ed, pokud se porad\u00edte s l\u00e9ka\u0159em a vyu\u017eijete n\u00e1hradn\u00ed nikotinovou terapii a n\u00e1slednou podporu.<\/li>\n<li>Elektronick\u00e9 cigarety (e-cigarety) by m\u011bly b\u00fdt omezeny stejn\u00fdm zp\u016fsobem jako b\u011b\u017en\u00e9 cigarety.<\/li>\n<li>Vyvarujte se vystaven\u00ed tab\u00e1ku v jak\u00e9koli form\u011b, v\u010detn\u011b pasivn\u00edho kou\u0159en\u00ed, kter\u00e9 m\u016f\u017ee zp\u016fsobit \u00fajmu i neku\u0159\u00e1k\u016fm.<\/li>\n<li>Viz tak\u00e9 kapitola o <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/smoking\/\">kou\u0159en\u00ed<\/a>.<\/li>\n<\/ul>\n<h3>Sedav\u00fd zp\u016fsob \u017eivota a fyzick\u00e1 aktivita<\/h3>\n<ul>\n<li>Z\u00e1kladem prevence je pravideln\u00e1 fyzick\u00e1 aktivita, nebo\u0165 sni\u017euje riziko \u00famrt\u00ed na kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed i \u00famrt\u00ed z mnoha dal\u0161\u00edch p\u0159\u00ed\u010din.<\/li>\n<li>Fyzick\u00e1 aktivita zvy\u0161uje kondici a zlep\u0161uje du\u0161evn\u00ed zdrav\u00ed.<\/li>\n<li>Vyberte si aktivitu, kter\u00e1 v\u00e1s bav\u00ed, nap\u0159\u00edklad ch\u016fzi, j\u00edzdu na kole nebo plav\u00e1n\u00ed. B\u00fdt aktivn\u00ed nevy\u017eaduje chodit do posilovny. Jak\u00e1koli fyzick\u00e1 aktivita, p\u0159i kter\u00e9 se pot\u00edte, se pova\u017euje za p\u0159\u00ednosnou.<\/li>\n<li>Chcete-li zv\u00fd\u0161it motivaci a pravidelnost, cvi\u010dte s rodinou a p\u0159\u00e1teli.<\/li>\n<li>Sna\u017ete se, abyste v\u011bnovali alespo\u0148 150 minut t\u00fddn\u011b (30 minut p\u011bt dn\u00ed v t\u00fddnu) lehk\u00e9 aerobn\u00ed fyzick\u00e9 aktivit\u011b nebo 75 minut t\u00fddn\u011b (15 minut p\u011bt dn\u00ed v t\u00fddnu) intenzivn\u00ed aerobn\u00ed fyzick\u00e9 aktivit\u011b nebo tyto aktivity zkombinujte. Aerobn\u00ed aktivita znamen\u00e1 takov\u00fd pohyb, p\u0159i kter\u00e9m se zpot\u00edte a m\u00edrn\u011b zad\u00fdch\u00e1te.<\/li>\n<li>Pro zv\u00fd\u0161en\u00ed p\u0159\u00ednosu postupn\u011b aerobn\u00ed cvi\u010den\u00ed prodlu\u017ete na 300 minut t\u00fddn\u011b se st\u0159edn\u00ed intenzitou nebo 150 minut t\u00fddn\u011b s vysokou intenzitou nebo na jejich ekvivalentn\u00ed kombinaci.<\/li>\n<li>Cvi\u010dte n\u011bkolikr\u00e1t t\u00fddn\u011b nejm\u00e9n\u011b 10 minut a rovnom\u011brn\u011b cvi\u010den\u00ed rozlo\u017ete do cel\u00e9ho t\u00fddne tak, abyste se fyzick\u00e9 aktivit\u011b v\u011bnovali alespo\u0148 4 a\u017e 5 dn\u00ed v t\u00fddnu, nejl\u00e9pe ka\u017ed\u00fd den.<\/li>\n<li>Pokud nejste zvykl\u00ed se h\u00fdbat, m\u011bli byste za\u010d\u00edt s lehkou fyzickou aktivitou a postupn\u011b p\u0159id\u00e1vat.<\/li>\n<li>Obecn\u011b lze \u0159\u00edci, \u017ee pokud jste zat\u00edm zdrav\u00ed a netrp\u00edte \u017e\u00e1dn\u00fdmi z\u00e1va\u017en\u00fdmi onemocn\u011bn\u00edmi, m\u016f\u017eete za\u010d\u00edt cvi\u010dit bez jak\u00e9hokoli ofici\u00e1ln\u00edho klinick\u00e9ho zhodnocen\u00ed va\u0161eho stavu. Pokud si nejste jisti, nechte si poradit od sv\u00e9ho l\u00e9ka\u0159e.<\/li>\n<li>Neaktivn\u00ed lid\u00e9, u nich\u017e se vyskytuje n\u011bkolik kardiovaskul\u00e1rn\u00edch rizikov\u00fdch faktor\u016f a kte\u0159\u00ed cht\u011bj\u00ed intenzivn\u011b cvi\u010dit nebo sportovat, by m\u011bli nejprve podstoupit klinick\u00e9 vy\u0161et\u0159en\u00ed, v\u010detn\u011b z\u00e1t\u011b\u017eov\u00e9ho testu.<\/li>\n<li>Viz tak\u00e9 kapitola o <a href=\"http:\/\/physical%20activity\">fyzick\u00e9 aktivit\u011b<\/a>.<\/li>\n<\/ul>\n<h3>V\u00fd\u017eiva<\/h3>\n<ul>\n<li>Zp\u016fsob, jak\u00fdm se rozhodnete stravovat, m\u016f\u017ee riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed zv\u00fd\u0161it, nebo sn\u00ed\u017eit. Omezte p\u0159\u00edjem energie na mno\u017estv\u00ed pot\u0159ebn\u00e9 k udr\u017een\u00ed (nebo dosa\u017een\u00ed) zdrav\u00e9 hmotnosti, tedy index t\u011blesn\u00e9 hmotnosti (BMI) nad 20, ale pod 25 kg\/m2.<\/li>\n<li>Zdrav\u00e1 strava m\u00e1 n\u00edzk\u00fd obsah nasycen\u00fdch tuk\u016f, p\u0159i\u010dem\u017e jsou preferov\u00e1ny celozrnn\u00e9 produkty, zelenina, ovoce a ryby. Dal\u0161\u00ed podrobnosti naleznete v n\u00e1sleduj\u00edc\u00ed tabulce.<\/li>\n<li>Pokud j\u00edte zdrav\u011b a vyv\u00e1\u017een\u011b a konzumujete dostatek \u010derstv\u00e9 zeleniny a ovoce, dopl\u0148ky stravy obvykle nejsou pot\u0159eba.<\/li>\n<li>Viz tak\u00e9 kapitola o <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/heart-friendly-diet\/\">zdrav\u00e9 strav\u011b<\/a>.<\/li>\n<\/ul>\n<h3>Co tvo\u0159\u00ed zdrav\u00fd j\u00eddeln\u00ed\u010dek?<\/h3>\n<ul>\n<li>Nasycen\u00e9 tuky by m\u011bly tvo\u0159it m\u00e9n\u011b ne\u017e 10 % celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu. Nahra\u010fte nasycen\u00e9 tuky (smetana, s\u00fdr, m\u00e1slo, jin\u00e9 plnotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky a tu\u010dn\u00e9 maso) polynenasycen\u00fdmi tuky (jako jsou vla\u0161sk\u00e9 o\u0159echy, slune\u010dnicov\u00e1 sem\u00ednka, ln\u011bn\u00e1 sem\u00ednka nebo ln\u011bn\u00fd olej, ryby, jako je losos, makrela, tu\u0148\u00e1k a pstruh) .<\/li>\n<li>Udr\u017eujte transmastn\u00e9 kyseliny na co nejni\u017e\u0161\u00ed \u00farovni. Sna\u017ete se vyh\u00fdbat um\u011bl\u00fdm transmastn\u00fdm kyselin\u00e1m ve zpracovan\u00fdch potravin\u00e1ch (ty lze nal\u00e9zt ve fast foodech, r\u016fzn\u00fdch balen\u00fdch p\u0159esn\u00edd\u00e1vk\u00e1ch, bramb\u016frk\u00e1ch, su\u0161enk\u00e1ch, n\u011bkter\u00fdch polotovarech, jako nap\u0159\u00edklad dortov\u00fdch polev\u00e1ch apod.) a dbejte na to, aby p\u0159\u00edrodn\u00ed transmastn\u00e9 kyseliny tvo\u0159ily m\u00e9n\u011b ne\u017e 1 % celkov\u00e9 p\u0159ijat\u00e9 energie.<\/li>\n<li>M\u00e9n\u011b ne\u017e 5 g soli denn\u011b.<\/li>\n<li>30 a\u017e 45 g vl\u00e1kniny denn\u011b, nejl\u00e9pe z celozrnn\u00fdch v\u00fdrobk\u016f.<\/li>\n<li>Minim\u00e1ln\u011b 200 g ovoce denn\u011b (2 a\u017e 3 porce).<\/li>\n<li>Minim\u00e1ln\u011b 200 g zeleniny denn\u011b (2 a\u017e 3 porce).<\/li>\n<li>Ryby 1 a\u017e 2kr\u00e1t t\u00fddn\u011b, z toho jednou tu\u010dn\u00e9 ryby.<\/li>\n<li>30 g nesolen\u00fdch o\u0159ech\u016f denn\u011b.<\/li>\n<li>Alkoholick\u00e9 n\u00e1poje (nejl\u00e9pe \u010derven\u00e9 v\u00edno) by m\u011bly b\u00fdt u mu\u017e\u016f omezeny na max. 2 sklenice denn\u011b (20 g alkoholu\/den) a u \u017een na 1 sklenici denn\u011b (10 g alkoholu\/den).<\/li>\n<li>Je t\u0159eba se vyhnout cukrem slazen\u00fdm nealkoholick\u00fdm n\u00e1poj\u016fm a alkoholick\u00fdm n\u00e1poj\u016fm.<\/li>\n<\/ul>\n<h3>Vyvarujte se stresu<\/h3>\n<ul>\n<li>V\u011bnujte se sv\u00fdm obl\u00edben\u00fdm kon\u00ed\u010dk\u016fm<\/li>\n<li>Jak\u00e1koli relaxa\u010dn\u00ed aktivita, jako jsou praktiky mindfulness, j\u00f3ga, tai-\u010di, dechov\u00e1 cvi\u010den\u00ed, meditace atd., m\u016f\u017ee pomoci sn\u00ed\u017eit hladinu stresu.<\/li>\n<li>Sna\u017ete se dodr\u017eovat zdrav\u00fd \u2013 pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Zdrav\u00fd \u017eivotn\u00ed styl znamen\u00e1 nekou\u0159it, b\u00fdt fyzicky aktivn\u00ed, j\u00edst vyv\u00e1\u017eenou stravu, omezovat konzumaci alkoholu, m\u00edt pod kontrolou t\u011blesnou v\u00e1hu a vyvarovat se stresu. P\u0159e\u010dt\u011bte si, jak za\u010dlenit zdrav\u00e9 chov\u00e1n\u00ed do va\u0161eho ka\u017edodenn\u00edho \u017eivota. Kou\u0159en\u00ed P\u0159estat kou\u0159it je nejefektivn\u011bj\u0161\u00edm zp\u016fsobem prevence kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed. Odvyk\u00e1n\u00ed kou\u0159en\u00ed bude nej\u00fasp\u011b\u0161n\u011bj\u0161\u00ed, pokud se porad\u00edte s l\u00e9ka\u0159em a vyu\u017eijete n\u00e1hradn\u00ed nikotinovou [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6879,"parent":6912,"menu_order":12,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-6873","page","type-page","status-publish","has-post-thumbnail","hentry","category-udrzujte-sve-srdce-zdrave"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>P\u0159evezm\u011bte kontrolu nad sv\u00fdm \u017eivotn\u00edm stylem - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"V\u011bt\u0161in\u011b kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed lze p\u0159edej\u00edt zdrav\u00fdm \u017eivotn\u00edm stylem, jako je nekou\u0159en\u00ed, vyv\u00e1\u017een\u00e1 strava, cvi\u010den\u00ed a n\u00edzk\u00e1 konzumace alkoholu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthy-heart.org\/cs\/udrzujte-sve-srdce-zdrave\/prevezmete-kontrolu-nad-svym-zivotnim-stylem\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"P\u0159evezm\u011bte kontrolu nad sv\u00fdm \u017eivotn\u00edm stylem - 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