{"id":5158,"date":"2026-02-18T13:11:44","date_gmt":"2026-02-18T12:11:44","guid":{"rendered":"https:\/\/www.magickazena.sk\/magazin\/?p=5158"},"modified":"2026-02-23T13:32:48","modified_gmt":"2026-02-23T12:32:48","slug":"ako-sa-starat-o-zaludok-a-creva-pre-zdravie-aj-psychicku-pohodu","status":"publish","type":"post","link":"https:\/\/www.magickazena.sk\/magazin\/2026\/02\/18\/ako-sa-starat-o-zaludok-a-creva-pre-zdravie-aj-psychicku-pohodu\/","title":{"rendered":"Ako sa stara\u0165 o\u00a0\u017eal\u00fadok a \u010drev\u00e1 pre zdravie aj psychick\u00fa pohodu"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n

\u017dal\u00fadok a \u010drev\u00e1 s\u00fa tich\u00ed pracanti n\u00e1\u0161ho tela. Nep\u00fdtaj\u00fa si potlesk, no ke\u010f s\u00fa podr\u00e1\u017eden\u00e9, d\u00e1vaj\u00fa to najavo ve\u013emi r\u00e1zne. Modern\u00e1 medic\u00edna dnes hovor\u00ed o \u201eosi \u010drevo \u2013 mozog\u201c, teda o \u00fazkom prepojen\u00ed medzi tr\u00e1ven\u00edm a psychikou. To, \u010do pre\u017e\u00edvame v hlave a v srdci, sa \u010dasto ozve pr\u00e1ve v bruchu.<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

\u010crev\u00e1 ako druh\u00fd mozog<\/strong><\/p>\n

V sten\u00e1ch tr\u00e1viaceho traktu sa nach\u00e1dza rozsiahla sie\u0165 nervov\u00fdch buniek \u2013 enterick\u00fd nervov\u00fd syst\u00e9m. Nez\u00e1visle riadi pohyb \u010driev, vylu\u010dovanie tr\u00e1viacich \u0161tiav aj vstreb\u00e1vanie \u017eiv\u00edn. Nie n\u00e1hodou sa \u010drev\u00e1m hovor\u00ed \u201edruh\u00fd mozog\u201c. Produkuj\u00fa sa tu aj v\u00fdznamn\u00e9 mno\u017estv\u00e1 seroton\u00ednu \u2013 horm\u00f3nu dobrej n\u00e1lady.<\/p>\n

Tip:<\/em> Ak je \u010drevn\u00e1 mikrofl\u00f3ra v nerovnov\u00e1he, m\u00f4\u017ee sa to prejavi\u0165 nielen nad\u00favan\u00edm \u010di z\u00e1pchou, ale aj \u00fanavou, podr\u00e1\u017edenos\u0165ou \u010di poklesom n\u00e1lady.<\/p>\n

\u00a0<\/p>\n

Psychika a\u00a0tr\u00e1venie \u2013 prepojenie, ktor\u00e9 nemo\u017eno ignorova\u0165<\/strong><\/p>\n

Zn\u00e1my \u201ezovret\u00fd \u017eal\u00fadok\u201c pred d\u00f4le\u017eit\u00fdm vyst\u00fapen\u00edm alebo sk\u00fa\u0161kou je jasn\u00fdm pr\u00edkladom \u2013 \u00a0stres aktivuje horm\u00f3ny, ktor\u00e9 pripravuj\u00fa telo na boj alebo \u00fatek. Krv sa pres\u00fava do svalov, tr\u00e1venie sa spoma\u013euje. Pri dlhodobom nap\u00e4t\u00ed m\u00f4\u017ee d\u00f4js\u0165 k zv\u00fd\u0161enej tvorbe \u017eal\u00fado\u010dnej kyseliny, p\u00e1leniu z\u00e1hy, bolestiam brucha \u010di syndr\u00f3mu dr\u00e1\u017ediv\u00e9ho \u010dreva. Chronick\u00fd stres z\u00e1rove\u0148 men\u00ed zlo\u017eenie \u010drevn\u00e9ho mikrobi\u00f3mu. Prospe\u0161n\u00e9 bakt\u00e9rie ustupuj\u00fa a nastupuj\u00fa tie, ktor\u00e9 podporuj\u00fa z\u00e1pal.<\/p>\n

Tip:<\/em> Je potrebn\u00e9 prelomi\u0165 za\u010darovan\u00fd kruh \u2013 zl\u00e9 tr\u00e1venie zhor\u0161uje n\u00e1ladu a zl\u00e1 n\u00e1lada zhor\u0161uje tr\u00e1venie.<\/p>\n

\u00a0<\/p>\n

Z\u00e1klad je jednoduch\u00fd \u2013 pravidelnos\u0165 a striedmos\u0165<\/strong><\/p>\n

Na\u0161e star\u00e9 mamy to vedeli bez laborat\u00f3rnych \u0161t\u00fadi\u00ed \u2013 je potrebn\u00e9 jes\u0165 pravidelne, pokojne a primerane. \u017dal\u00fadok m\u00e1 r\u00e1d rytmus. Nepravideln\u00e9 jedenie, prejedanie sa \u010di jedenie \u201eza pochodu\u201c ho zbyto\u010dne za\u0165a\u017euj\u00fa. D\u00f4le\u017eit\u00e1 je pestr\u00e1 strava bohat\u00e1 na vl\u00e1kninu \u2013 zelenina, ovocie, celozrnn\u00e9 obilniny, strukoviny. Vl\u00e1knina je potravou pre dobr\u00e9 \u010drevn\u00e9 bakt\u00e9rie. Fermentovan\u00e9 potraviny ako kysl\u00e1 kapusta, kef\u00edr \u010di jogurt podporuj\u00fa rozmanitos\u0165 mikrobi\u00f3mu. Netreba zab\u00fada\u0165 ani na dostatok tekut\u00edn \u2013 bez nich vl\u00e1knina nem\u00f4\u017ee plni\u0165 svoju funkciu.<\/p>\n

Tip:<\/em> Nadmern\u00e9 mno\u017estvo cukru, alkoholu, vysoko spracovan\u00fdch potrav\u00edn a \u010dast\u00e9 u\u017e\u00edvanie niektor\u00fdch liekov (napr\u00edklad antibiot\u00edk bez n\u00e1slednej obnovy mikrofl\u00f3ry) \u010drev\u00e1m neprospieva.<\/p>\n

\u00a0<\/strong><\/p>\n

Pohyb a oddych \u2013 liek bez receptu<\/strong><\/p>\n

Pravideln\u00fd pohyb podporuje \u010drevn\u00fa peristaltiku a pom\u00e1ha predch\u00e1dza\u0165 z\u00e1pche. Nemus\u00ed \u00eds\u0165 o vrcholov\u00fd \u0161port \u2013 svi\u017en\u00e1 prech\u00e1dzka, pl\u00e1vanie \u010di joga posta\u010dia.<\/p>\n

Tip:<\/em> Rovnako d\u00f4le\u017eit\u00fd je kvalitn\u00fd sp\u00e1nok. Po\u010das neho sa telo regeneruje a obnovuje rovnov\u00e1hu aj v tr\u00e1viacom syst\u00e9me.<\/p>\n

\u00a0<\/p>\n

Starostlivos\u0165 o psychiku je starostlivos\u0165ou o brucho<\/strong><\/p>\n

Ak chceme ma\u0165 zdrav\u00fd \u017eal\u00fadok a \u010drev\u00e1, nem\u00f4\u017eeme ignorova\u0165 svoje em\u00f3cie. Nau\u010di\u0165 sa zvl\u00e1da\u0165 stres, pomenova\u0165 svoje pocity a dopria\u0165 si oddych je rovnako d\u00f4le\u017eit\u00e9 ako spr\u00e1vna strava. Pom\u00e1haj\u00fa dychov\u00e9 cvi\u010denia, medit\u00e1cia, pobyt v pr\u00edrode \u010di rozhovor s bl\u00edzkym \u010dlovekom. V niektor\u00fdch pr\u00edpadoch je na mieste aj odborn\u00e1 pomoc psychol\u00f3ga alebo psychoterapeuta. Telo a du\u0161a nie s\u00fa oddelen\u00e9 svety. Ka\u017ed\u00e1 nevypovedan\u00e1 obava, potla\u010den\u00fd hnev \u010di dlhodob\u00fd tlak sa m\u00f4\u017ee \u201eozva\u0165\u201c pr\u00e1ve cez tr\u00e1venie. Naopak, ke\u010f sa c\u00edtime bezpe\u010dne, pokojne a vyrovnane, tr\u00e1viaci syst\u00e9m pracuje harmonicky.<\/p>\n

Tip:<\/em> Starostlivos\u0165 o \u010drev\u00e1 a \u017eal\u00fadok nie je len ot\u00e1zkou jed\u00e1lni\u010dka. Je to \u017eivotn\u00fd \u0161t\u00fdl \u2013 rovnov\u00e1ha medzi pr\u00e1cou a odpo\u010dinkom, medzi v\u00fdkonom a pokojom, medzi t\u00fdm, \u010do d\u00e1vame svetu, a t\u00fdm, \u010do doprajeme sebe.<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

ZDRAV\u00c9 MENU PRE \u013dAHK\u00c9 TR\u00c1VENIE A\u00a0DOBR\u00da N\u00c1LADU<\/strong><\/p>\n

Tak\u00e9to a podobn\u00e9 menu je vhodn\u00e9 aj v obdob\u00ed zv\u00fd\u0161en\u00e9ho stresu, ke\u010f sa \u017eal\u00fadok oz\u00fdva citlivej\u0161ie.<\/p>\n

\u00a0<\/p>\n

PREDJEDLO: Jemn\u00fd feniklov\u00fd \u0161al\u00e1t s jablkom a jogurtov\u00fdm dresingom<\/strong><\/p>\n

Potrebujeme (2 porcie):<\/strong> 1 men\u0161\u00ed fenikel, 1 sladk\u00e9 jablko, 2 PL bieleho jogurtu (ide\u00e1lne s probiotikami), 1 \u010cL citr\u00f3novej \u0161\u0165avy, p\u00e1r kvapiek kvalitn\u00e9ho olivov\u00e9ho oleja, \u0161tipku soli<\/p>\n

Postup:<\/strong> Fenikel a jablko nakr\u00e1jame na tenk\u00e9 pl\u00e1tky. Zmie\u0161ame jogurt s citr\u00f3nom, olejom a so\u013eou. Jemne premie\u0161ame a nech\u00e1me 10 min\u00fat odle\u017ea\u0165.<\/p>\n

Tip:<\/em> Fenikel upokojuje nad\u00favanie, jablko dod\u00e1 vl\u00e1kninu a jogurt podpor\u00ed \u010drevn\u00fa mikrofl\u00f3ru.<\/p>\n

\u00a0<\/em>\u00a0<\/em><\/p>\n

POLIEVKA: Kr\u00e9mov\u00e1 mrkvovo-cuketov\u00e1 polievka<\/strong><\/p>\n

Potrebujeme:<\/strong> 2 mrkvy, 1 men\u0161iu cuketu, 1 men\u0161\u00ed zemiak, 1 PL olivov\u00e9ho oleja, <\/strong>700 ml vody alebo jemn\u00e9ho zeleninov\u00e9ho v\u00fdvaru, trochu nasekanej petr\u017elenovej v\u0148ate, \u0161tipku soli<\/p>\n

Postup:<\/strong> Na oleji kr\u00e1tko podus\u00edme zeleninu nakr\u00e1jan\u00fa na kocky. Zalejme vodou, var\u00edme 20 min\u00fat do m\u00e4kka a rozmixujeme dohladka. Dochut\u00edme jemne so\u013eou a posypeme petr\u017elenovou v\u0148a\u0165ou.<\/p>\n

Tip:<\/em> Mrkva aj cuketa s\u00fa \u013eahko str\u00e1vite\u013en\u00e9 a upokojuj\u00fa tr\u00e1venie<\/p>\n

\u00a0<\/p>\n

HLAVN\u00c9 JEDLO: Dusen\u00e9 kuracie prsia s ry\u017eou a dusenou zeleninou<\/strong><\/p>\n

Potrebujeme: <\/strong>2 kuracie prsia, 1 \u0161\u00e1lka jazm\u00ednovej alebo basmati ry\u017ee, 1 mrkvu, hrs\u0165 brokolice (40 \u2013 50 g), 1 ly\u017eicu olivov\u00e9ho oleja, \u0161tipku soli<\/p>\n

Postup:<\/strong> Kuracie m\u00e4so jemne oso\u013e, podlej trochou vody a duste pod pokrievkou 15\u201320 min\u00fat. Ry\u017eu uvar pod\u013ea n\u00e1vodu. Zeleninu podus kr\u00e1tko v pare, aby zostala m\u00e4kk\u00e1, ale nie rozvaren\u00e1. Pod\u00e1vaj bez \u0165a\u017ek\u00fdch om\u00e1\u010dok \u2013 sta\u010d\u00ed p\u00e1r kvapiek kvalitn\u00e9ho oleja.<\/p>\n

Tip:<\/em> Chud\u00e9 m\u00e4so, jednoduch\u00e1 \u00faprava bez vypr\u00e1\u017eania, minimum koren\u00edn.<\/p>\n

\u00a0<\/strong><\/p>\n

DEZERT: Pe\u010den\u00e9 jablko so \u0161koricou a\u00a0medom<\/strong><\/p>\n

Potrebujeme:<\/strong> 2 jablk\u00e1, 1 PL medu, \u0161tipku \u0161korice, trochu nasekan\u00fdch vla\u0161sk\u00fdch orechov (nemusia by\u0165)<\/p>\n

Postup:<\/strong> Jablk\u00e1 rozre\u017eeme, odstr\u00e1nime jadrovn\u00edk, posypeme \u0161koricou, orie\u0161kami a pokvapk\u00e1me medom. Pe\u010dieme pri 180 \u00b0C asi 20 min\u00fat do m\u00e4kka.<\/p>\n

Tip:<\/em> Tepelne upraven\u00e9 jablko je \u0161etrn\u00e9 k \u017eal\u00fadku, \u0161korica podporuje tr\u00e1venie.<\/p>\n

\u00a0<\/p>\n

P\u00e1r d\u00f4le\u017eit\u00fdch z\u00e1sad pri jeden\u00ed:<\/h3>\n
    \n
  • jes\u0165 by sme mali pomaly a v\u00a0pokoji,<\/li>\n
  • porcie by mali by\u0165 primeran\u00e9 \u2013 \u017eal\u00fadok nem\u00e1 r\u00e1d preplnenie,<\/li>\n
  • je potrebn\u00e9 vyh\u00fdba\u0165 sa kombin\u00e1cii \u0165a\u017ek\u00fdch tukov a ve\u013ek\u00e9ho mno\u017estva cukru naraz,<\/li>\n
  • po jedle je najlep\u0161ie dopria\u0165 si kr\u00e1tku prech\u00e1dzku namiesto le\u017eania.<\/li>\n<\/ul>\n

    \u00a0<\/p>\n

    \n

    TIP NA Z\u00c1VER:<\/em> Ke\u010f sa o svoje brucho star\u00e1me s re\u0161pektom, odmen\u00ed sa n\u00e1m nielen lep\u0161\u00edm tr\u00e1ven\u00edm, ale aj lep\u0161ou n\u00e1ladou a vitalitou.<\/p>\n<\/blockquote>\n

    \u00a0<\/p>\n

    \u00a0<\/p>\n

    \u00a0<\/p>\n

    ZunaS<\/p>","protected":false},"excerpt":{"rendered":"

    \u017dal\u00fadok a \u010drev\u00e1 s\u00fa tich\u00ed pracanti n\u00e1\u0161ho tela. Nep\u00fdtaj\u00fa si potlesk, no ke\u010f s\u00fa podr\u00e1\u017eden\u00e9, d\u00e1vaj\u00fa to najavo ve\u013emi r\u00e1zne. Modern\u00e1 medic\u00edna dnes hovor\u00ed o \u201eosi \u010drevo \u2013 mozog\u201c, teda o \u00fazkom prepojen\u00ed medzi tr\u00e1ven\u00edm a psychikou. To, \u010do pre\u017e\u00edvame v hlave a v srdci, sa \u010dasto ozve pr\u00e1ve v bruchu. \u00a0 \u010crev\u00e1 ako druh\u00fd mozog V sten\u00e1ch tr\u00e1viaceho traktu sa nach\u00e1dza rozsiahla sie\u0165 nervov\u00fdch buniek \u2013 enterick\u00fd nervov\u00fd syst\u00e9m. Nez\u00e1visle riadi pohyb \u010driev, vylu\u010dovanie tr\u00e1viacich \u0161tiav aj vstreb\u00e1vanie \u017eiv\u00edn. Nie n\u00e1hodou sa \u010drev\u00e1m hovor\u00ed \u201edruh\u00fd mozog\u201c. Produkuj\u00fa sa tu aj v\u00fdznamn\u00e9 mno\u017estv\u00e1 seroton\u00ednu \u2013 horm\u00f3nu dobrej n\u00e1lady. Tip: Ak je \u010drevn\u00e1 mikrofl\u00f3ra v nerovnov\u00e1he, m\u00f4\u017ee sa to prejavi\u0165 nielen nad\u00favan\u00edm \u010di z\u00e1pchou, ale aj \u00fanavou, podr\u00e1\u017edenos\u0165ou \u010di poklesom n\u00e1lady. \u00a0 Psychika a\u00a0tr\u00e1venie \u2013 prepojenie, ktor\u00e9 nemo\u017eno ignorova\u0165 Zn\u00e1my \u201ezovret\u00fd \u017eal\u00fadok\u201c pred d\u00f4le\u017eit\u00fdm vyst\u00fapen\u00edm alebo sk\u00fa\u0161kou je jasn\u00fdm pr\u00edkladom \u2013 \u00a0stres aktivuje horm\u00f3ny, ktor\u00e9 pripravuj\u00fa telo na boj alebo \u00fatek. Krv sa pres\u00fava do svalov, tr\u00e1venie sa spoma\u013euje. Pri dlhodobom nap\u00e4t\u00ed m\u00f4\u017ee d\u00f4js\u0165 k zv\u00fd\u0161enej tvorbe \u017eal\u00fado\u010dnej kyseliny, p\u00e1leniu z\u00e1hy, bolestiam brucha \u010di syndr\u00f3mu dr\u00e1\u017ediv\u00e9ho \u010dreva. Chronick\u00fd stres z\u00e1rove\u0148 men\u00ed zlo\u017eenie \u010drevn\u00e9ho mikrobi\u00f3mu. Prospe\u0161n\u00e9 bakt\u00e9rie ustupuj\u00fa a nastupuj\u00fa tie, ktor\u00e9 podporuj\u00fa z\u00e1pal. Tip: Je potrebn\u00e9 prelomi\u0165 za\u010darovan\u00fd kruh \u2013 zl\u00e9 […]<\/p>\n","protected":false},"author":1,"featured_media":5159,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-sidebar.php","format":"standard","meta":{"footnotes":""},"categories":[95],"tags":[29,31,21,37],"class_list":["post-5158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recepty-a-rady","tag-relax","tag-tip","tag-zdravie","tag-zena"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/5158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/comments?post=5158"}],"version-history":[{"count":1,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/5158\/revisions"}],"predecessor-version":[{"id":5160,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/5158\/revisions\/5160"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/media\/5159"}],"wp:attachment":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/media?parent=5158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/categories?post=5158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/tags?post=5158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}