{"id":1372,"date":"2025-06-23T13:19:31","date_gmt":"2025-06-23T11:19:31","guid":{"rendered":"https:\/\/blog.ochutnej-orech.cz\/?p=1372"},"modified":"2026-04-13T15:28:22","modified_gmt":"2026-04-13T13:28:22","slug":"potraviny-ktore-ovplivnuju-spanok","status":"publish","type":"post","link":"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok","title":{"rendered":"Nem\u00f4\u017eete spa\u0165? Pozrite sa, ktor\u00e9 potraviny ovplyv\u0148uj\u00fa v\u00e1\u0161 sp\u00e1nok"},"content":{"rendered":"\n<p>Sp\u00e1nok je pre \u013eudsk\u00fd organizmus ve\u013emi d\u00f4le\u017eit\u00fd, ovplyv\u0148uje celkov\u00e9 fungovanie tela a n\u00e1ladu po\u010das d\u0148a. Pre niektor\u00fdch \u013eud\u00ed je sp\u00e1nok z\u00e1kladnou \u013eudskou potrebou, ale mnoh\u00ed \u013eudia maj\u00fa probl\u00e9m s dostato\u010dn\u00fdm sp\u00e1nkom. <strong>Poruchy sp\u00e1nku postihuj\u00fa a\u017e 90 % dospelej popul\u00e1cie.<\/strong><\/p>\n\n\n\n<p>Nedostato\u010dn\u00fd alebo nekvalitn\u00fd sp\u00e1nok m\u00f4\u017ee ovplyvni\u0165 v\u00e1\u0161 \u017eivot mnoh\u00fdmi sp\u00f4sobmi. <\/p>\n\n\n\n<p><strong>Pod\u013ea N\u00e1rodnej vedeckej nad\u00e1cie USA m\u00f4\u017eu by\u0165 d\u00f4sledky probl\u00e9mov so sp\u00e1nkom nasledovn\u00e9:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zn\u00ed\u017een\u00e1 koncentr\u00e1cia a \u00fasudok.<\/li>\n\n\n\n<li>Zv\u00fd\u0161en\u00e9 riziko neh\u00f4d.<\/li>\n\n\n\n<li>Zn\u00ed\u017een\u00e1 bdelos\u0165 a pozornos\u0165.<\/li>\n\n\n\n<li>Zv\u00fd\u0161en\u00e1 podr\u00e1\u017edenos\u0165 a probl\u00e9my vo vz\u0165ahoch.<\/li>\n\n\n\n<li>Zn\u00ed\u017eenie v\u00fdkonnosti a produktivity.<\/li>\n<\/ul>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Obsah \u010dl\u00e1nku<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Co_ovplyvnuje_spanok\" >\u010co ovplyv\u0148uje sp\u00e1nok?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Preco_je_prerusovany_spanok_skodlivy\" >Pre\u010do je preru\u0161ovan\u00fd sp\u00e1nok \u0161kodliv\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Poznate_pojem_time-restrictive-eating_TRE\" >Pozn\u00e1te pojem time-restrictive-eating (TRE)?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Dolezita_je_otazka_%E2%80%9EKedy_jete%E2%80%9C\" >D\u00f4le\u017eit\u00e1 je ot\u00e1zka: \u201eKedy jete?\u201c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Vyhybajte_sa_jednoduchym_cukrom_tukom_a_alkoholu\" >Vyh\u00fdbajte sa jednoduch\u00fdm cukrom, tukom a alkoholu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Co_jest_pred_spanim\" >\u010co jes\u0165 pred span\u00edm?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Mandle\" >Mandle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Harmancek\" >Harman\u010dek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Vlasske_orechy\" >Vla\u0161sk\u00e9 orechy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Kivi\" >Kivi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Prirodne_lupane_mandle_23-25_velke_1_kg\" >Pr\u00edrodn\u00e9 l\u00fapan\u00e9 mandle 23-25 ve\u013ek\u00e9 1 kg<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Prirodne_vlasske_orechy_1_kg\" >Pr\u00edrodn\u00e9 vla\u0161sk\u00e9 orechy 1 kg<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Kiwi_zelene_1_kg\" >Kiwi zelen\u00e9 1 kg<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/potraviny-ktore-ovplivnuju-spanok\/#Tipy_na_clanky_z_blogu_Ochutnej_Orech\" >Tipy na \u010dl\u00e1nky z blogu Ochutnej O\u0159ech<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_ovplyvnuje_spanok\"><\/span><strong>\u010co ovplyv\u0148uje sp\u00e1nok?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravdepodobne najv\u00e4\u010d\u0161\u00edm probl\u00e9mom dne\u0161nej doby je svetlo.<\/strong> V izbe m\u00e1me zapnut\u00fd telev\u00edzor, obrazovku po\u010d\u00edta\u010da, telef\u00f3n alebo digit\u00e1lne hodinky. Ide o tzv. modr\u00e9 svetlo, ktor\u00e9 zni\u017euje produkciu melaton\u00ednu, ktor\u00fd reguluje zasp\u00e1vanie a jednotliv\u00e9 f\u00e1zy sp\u00e1nku. <strong>To nielen\u017ee od\u010fa\u013euje zasp\u00e1vanie, ale zni\u017euje aj celkov\u00fa kvalitu sp\u00e1nku.<\/strong><\/p>\n\n\n\n<p>Druh\u00fdm faktorom, ktor\u00fd m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 sp\u00e1nok, je <strong>teplota v miestnosti<\/strong>. <strong>Na zasp\u00e1vanie je vhodnej\u0161ia ni\u017e\u0161ia teplota pribli\u017ene 17 \u2013 20 \u00b0C. <\/strong>Vo v\u0161eobecnosti plat\u00ed, \u017ee v sp\u00e1lni by mala by\u0165 <strong>teplota<\/strong> <strong>o 3 a\u017e 4 stupne ni\u017e\u0161ia<\/strong> ne\u017e v ostatn\u00fdch miestnostiach po\u010das d\u0148a.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/nespavost-modre-svetlo-spanek-700x368.jpg\" alt=\"Trp\u00edte nespavos\u0165ou? Kvalitu sp\u00e1nku ovplyv\u0148uje aj modr\u00e9 svetlo \u010di teplota v sp\u00e1lni.\" class=\"wp-image-5627\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/nespavost-modre-svetlo-spanek-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/nespavost-modre-svetlo-spanek-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/nespavost-modre-svetlo-spanek-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/nespavost-modre-svetlo-spanek-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/nespavost-modre-svetlo-spanek.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Trp\u00edte nespavos\u0165ou? Kvalitu sp\u00e1nku ovplyv\u0148uje aj modr\u00e9 svetlo \u010di teplota v sp\u00e1lni.<\/figcaption><\/figure>\n\n\n\n<p>\u010eal\u0161\u00edmi probl\u00e9mami m\u00f4\u017ee by\u0165 <strong>svetlo a hluk zvonku<\/strong>, ktor\u00fd n\u00e1s m\u00f4\u017eu ru\u0161i\u0165, ak zasp\u00e1vame pri otvorenom okne. A v neposlednom rade s\u00fa to <strong>dom\u00e1ce zvierat\u00e1 v sp\u00e1lni<\/strong>,<strong> <\/strong>napr\u00edklad \u0161kre\u010dky, mor\u010dat\u00e1 alebo bublaj\u00face akv\u00e1rium s rybi\u010dkami.<\/p>\n\n\n\n<p><strong>Tip: <strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/caje-na-spani\" target=\"_blank\" rel=\"noreferrer noopener\">\u010caje na spanie: Ak\u00e9 bylinky upokoja va\u0161u myse\u013e?<\/a>&nbsp;\u010c\u00edtajte na blogu<\/strong>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_prerusovany_spanok_skodlivy\"><\/span><strong>Pre\u010do je preru\u0161ovan\u00fd sp\u00e1nok \u0161kodliv\u00fd?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S nedostato\u010dn\u00fdm alebo preru\u0161ovan\u00fdm sp\u00e1nkom m\u00e1vaj\u00fa naj\u010dastej\u0161ie probl\u00e9m \u013eudia, ktor\u00ed s\u00fa <strong>pracovne vy\u0165a\u017een\u00ed<\/strong>, alebo napr\u00edklad t\u00ed, ktor\u00ed <strong>zanedb\u00e1vaj\u00fa z\u00e1sady sp\u00e1nkovej hygieny<\/strong>.<\/p>\n\n\n\n<p>Po\u010das d\u0148a sa v ka\u017edom z n\u00e1s hromadia starosti, stres, spomienky, pripomienky \u00faloh a \u010dasto na to v\u0161etko mysl\u00edme pred span\u00edm. To sp\u00f4sobuje, \u017ee sp\u00e1nok je nedostato\u010dn\u00fd a nekvalitn\u00fd. <strong>V\u00fdskum uk\u00e1zal, \u017ee nedostato\u010dn\u00fd alebo preru\u0161ovan\u00fd sp\u00e1nok ovplyv\u0148uje celkov\u00fa n\u00e1ladu \u010dloveka po\u010das d\u0148a.<\/strong><\/p>\n\n\n\n<p><strong>Z d\u00f4vodu preru\u0161enia plynul\u00e9ho a dlh\u00e9ho sp\u00e1nku neprech\u00e1dzate v\u0161etk\u00fdmi f\u00e1zami sp\u00e1nku a nedost\u00e1vate sa do f\u00e1zy pomal\u00fdch v\u013an, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre regener\u00e1ciu organizmu a doplnenie energie.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Poznate_pojem_time-restrictive-eating_TRE\"><\/span><strong>Pozn\u00e1te pojem <strong>time-restrictive-eating<\/strong><\/strong> <strong>(TRE)?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>TRE<\/strong> je skratka pre \u010dasovo ohrani\u010den\u00e9 stravovanie, ktor\u00e9 vo svojej knihe Cirkadi\u00e1nny k\u00f3d op\u00edsal vedec<strong> Dr. Satchin Panda<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/time-restrictive-eating-stravovani-spanek-700x368.jpg\" alt=\"Stravovacie n\u00e1vyky maj\u00fa ve\u013ek\u00fd vplyv na sp\u00e1nok.\" class=\"wp-image-5621\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/time-restrictive-eating-stravovani-spanek-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/time-restrictive-eating-stravovani-spanek-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/time-restrictive-eating-stravovani-spanek-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/time-restrictive-eating-stravovani-spanek-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/time-restrictive-eating-stravovani-spanek.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Stravovacie n\u00e1vyky maj\u00fa ve\u013ek\u00fd vplyv na sp\u00e1nok. <\/figcaption><\/figure>\n\n\n\n<p><strong>Ide o to, \u017ee stravovanie by malo re\u0161pektova\u0165 na\u0161e prirodzen\u00e9 biorytmy, ktor\u00e9 sa riadia na\u0161imi biologick\u00fdmi hodinami.<\/strong> <strong>Existuje rozdiel medzi f\u00e1zou jedenia a f\u00e1zou p\u00f4stu, t. j. \u010dasom, ke\u010f nejeme. <\/strong>Tak\u00fdto sp\u00f4sob stravovania podporuje metabolick\u00fa rovnov\u00e1hu, ktor\u00e1 je k\u013e\u00fa\u010dom k pevn\u00e9mu zdraviu, dostatku energie a \u0161t\u00edhlej postave.<\/p>\n\n\n\n<p><strong>Tip: Rozhodli ste sa stravova\u0165 zdrav\u0161ie, schudn\u00fa\u0165 alebo m\u00e1te nejak\u00e9 di\u00e9tne obmedzenie? <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/zdrava-vyziva\/diety-a-stravovanie\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/zdrava-vyziva\/diety-a-stravovani\" rel=\"noreferrer noopener\">U n\u00e1s n\u00e1jdete potrebn\u00e9 inform\u00e1cie o r\u00f4znych typoch di\u00e9t<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dolezita_je_otazka_%E2%80%9EKedy_jete%E2%80%9C\"><\/span><strong>D\u00f4le\u017eit\u00e1 je ot\u00e1zka: \u201eKedy jete?\u201c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite pozn\u00e1te ve\u013ea di\u00e9t a n\u00e1zorov na stravovanie, kde hlavnou ot\u00e1zkou je, ko\u013eko m\u00f4\u017eete jes\u0165 alebo \u010do m\u00f4\u017eete jes\u0165. V TRE je d\u00f4le\u017eit\u00e1 ot\u00e1zka: <strong>\u201eKedy budete jes\u0165?\u201c<\/strong><\/p>\n\n\n\n<p>Ak nere\u0161pektujeme biologick\u00e9 hodiny, doch\u00e1dza k <strong>premene tela<\/strong>, m\u00f4\u017ee d\u00f4js\u0165 k <strong>naru\u0161eniu metabolizmu a priberaniu<\/strong>. Nie nadarmo sa hovor\u00ed, aby sme po\u010d\u00favali svoje telo.<\/p>\n\n\n\n<p>Niektor\u00ed dokonca veria, \u017ee TRE <strong>dok\u00e1\u017ee vylie\u010di\u0165 obezitu aj<\/strong> <strong>cukrovku<\/strong>. Prispieva k n\u00edzkemu percentu telesn\u00e9ho tuku a udr\u017eiava pevn\u00e9 zdravie.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"504\" height=\"504\" src=\"https:\/\/www.ochutnejorech.cz\/blog\/wp-content\/uploads\/2021\/09\/prerusovane-zdravi.jpg\" alt=\"Preru\u0161ovan\u00e9 hladovanie m\u00e1 vplyv na sp\u00e1nok.\" class=\"wp-image-1373\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/prerusovane-zdravi.jpg 504w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/prerusovane-zdravi-300x300.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/prerusovane-zdravi-150x150.jpg 150w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/prerusovane-zdravi-500x500.jpg 500w\" sizes=\"auto, (max-width: 504px) 100vw, 504px\" \/><figcaption class=\"wp-element-caption\">Preru\u0161ovan\u00e9 hladovanie ovplyv\u0148uje sp\u00e1nok. Zdroj: <a href=\"http:\/\/risebyperformance.cz\/wp-content\/uploads\/2021\/05\/c\u030cla\u0301nky-osve\u030cta-infografiky-10.jpg\" target=\"_blank\" rel=\"noopener\">risebyperformance.cz<\/a>.<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Hoci podstata TRE stravovania spo\u010d\u00edva v tom, \u017ee v ur\u010dit\u00fdch hodin\u00e1ch m\u00f4\u017eete jes\u0165 a v in\u00fdch by ste nemali, \u010dasto sa zamie\u0148a s preru\u0161ovan\u00fdm p\u00f4stom alebo hladovan\u00edm. <strong>Pri TRE jete po\u010das denn\u00e9ho svetla a nejete od podve\u010dera do noci.<\/strong> <strong>Stru\u010dne povedan\u00e9, stravujte sa so striedan\u00edm d\u0148a a noci.<\/strong><\/p>\n\n\n\n<p>V noci telo \u00fa\u010dinne spa\u013euje ulo\u017een\u00e9 tuky a doch\u00e1dza k preh\u013abeniu procesu, ktor\u00fdm sa na\u0161e bunky obnovuj\u00fa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyhybajte_sa_jednoduchym_cukrom_tukom_a_alkoholu\"><\/span><strong>Vyh\u00fdbajte sa jednoduch\u00fdm cukrom, tukom a alkoholu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Medzi potraviny, ktor\u00fdm by ste sa mali pred span\u00edm vyh\u00fdba\u0165, patria jednoduch\u00e9 <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/cukry-a-sladidla\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/kategorie\/cukry-a-sladidla\" rel=\"noreferrer noopener\">cukry<\/a>, <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/ghi-prepustene-maslo?varianta=400-g\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/ghi-prepustene-maslo?varianta=400-g\" rel=\"noreferrer noopener\">tuky<\/a>, <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/sol-himalajska-ruzova-jemna?varianta=500-g\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/sul-himalajska-ruzova-hruba?varianta=500-g\" rel=\"noreferrer noopener\">so\u013e<\/a>, korenist\u00e9 a hor\u00face jedl\u00e1, alkohol a <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/kava-ochutnej-orech\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/kategorie\/kava-ochutnej-orech\" rel=\"noreferrer noopener\">kofe\u00edn<\/a>.<\/strong> Hoci to pre niekoho nemus\u00ed by\u0165 d\u00f4le\u017eit\u00e9, verte, \u017ee stravovacie n\u00e1vyky m\u00f4\u017eu v\u00fdrazne ovplyvni\u0165 kvalitu v\u00e1\u0161ho sp\u00e1nku.<\/p>\n\n\n\n<p>Alkohol nar\u00fa\u0161a priebeh hlbok\u00e9ho sp\u00e1nku REM a r\u00e1no sa nebudete c\u00edti\u0165 \u00faplne odd\u00fdchnut\u00ed. To ist\u00e9 plat\u00ed aj o konzum\u00e1cii mastn\u00fdch jed\u00e1l pred span\u00edm. Tie m\u00f4\u017eu tie\u017e naru\u0161i\u0165 hlbok\u00fd sp\u00e1nok a navy\u0161e sa m\u00f4\u017eete po\u010das noci \u010dastej\u0161ie budi\u0165.<\/p>\n\n\n\n<p><strong>Tip: <a href=\"https:\/\/www.ochutnejorech.cz\/blog\/jak-nahradit-cukr\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/jak-nahradit-cukr\" rel=\"noreferrer noopener\">Ako nahradi\u0165 cukor?<\/a> Porad\u00edme v\u00e1m, \u010d\u00edm sladi\u0165.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_jest_pred_spanim\"><\/span><strong>\u010co jes\u0165 pred span\u00edm?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje mno\u017estvo potrav\u00edn, ktor\u00e9 n\u00e1m, naopak, m\u00f4\u017eu pom\u00f4c\u0165 zaspa\u0165 alebo s\u00fa \u013eahk\u00e9 a neza\u0165a\u017euj\u00fa n\u00e1\u0161 \u017eal\u00fadok pred span\u00edm. Vo v\u0161eobecnosti je skvel\u00e1 ak\u00e1ko\u013evek zelenina alebo citrusov\u00e9 plody, ale aj <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/lyofilizovany-banan-mrazom-suseny?varianta=45-g\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/lyofilizovany-banan-mrazem-suseny?varianta=45-g\" rel=\"noreferrer noopener\">ban\u00e1ny<\/a>. M\u00e1lokto vie, \u017ee dobr\u00e9 m\u00f4\u017eu by\u0165 aj <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/orechy\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/kategorie\/orechy\" rel=\"noreferrer noopener\">orechy<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/potraviny-ovlivnujici-spanek-700x368.jpg\" alt=\"D\u00f4vodom, pre\u010do nem\u00f4\u017eete zaspa\u0165, m\u00f4\u017ee by\u0165 jedlo pred span\u00edm. Viete, \u010do ovplyv\u0148uje v\u00e1\u0161 sp\u00e1nok?\" class=\"wp-image-5625\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/potraviny-ovlivnujici-spanek-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/potraviny-ovlivnujici-spanek-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/potraviny-ovlivnujici-spanek-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/potraviny-ovlivnujici-spanek-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/potraviny-ovlivnujici-spanek.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">D\u00f4vodom, pre\u010do nem\u00f4\u017eete zaspa\u0165, m\u00f4\u017ee by\u0165 jedlo pred span\u00edm. Viete, \u010do ovplyv\u0148uje v\u00e1\u0161 sp\u00e1nok?<\/figcaption><\/figure>\n\n\n\n<p><strong>Tip:<\/strong> <strong>In\u0161pirujte sa <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/recepty\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/recepty\" rel=\"noreferrer noopener\">na\u0161imi tipmi na recepty<\/a> s vla\u0161sk\u00fdmi orechmi a mand\u013eami!<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mandle\"><\/span><strong>Mandle<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Zlep\u0161uj\u00fa kvalitu sp\u00e1nku a v\u010faka melaton\u00ednu, ktor\u00fd obsahuj\u00fa, reguluj\u00fa biologick\u00e9 hodiny a signalizuj\u00fa telu, aby sa pripravilo na sp\u00e1nok.<\/p>\n\n\n\n<p>V\u010faka hor\u010d\u00edku pom\u00e1haj\u00fa dosiahnu\u0165 kvalitn\u00fd sp\u00e1nok a zni\u017euj\u00fa hladinu stresov\u00e9ho horm\u00f3nu kortizolu, ktor\u00fd stoj\u00ed za nespavos\u0165ou a \u010dast\u00fdm buden\u00edm po\u010das noci.<\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>N\u00e1\u0161 TIP: <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/mandlove-jadra-natural---carmel-supreme-23-25-velke?varianta=80-g\">Mand\u013eov\u00e9 jadr\u00e1 natural Carmel Supreme<\/a>. Chcete sa o mandliach dozvedie\u0165 viac? <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/orechy\/mandle\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/orechy\/mandle\" rel=\"noreferrer noopener\">Pre\u010d\u00edtajte si blog.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Harmancek\"><\/span><strong>Harman\u010dek<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>U\u017e na\u0161e prababi\u010dky hovorili, \u017ee harman\u010dekov\u00fd \u010daj je dobr\u00fd na pokojn\u00fd a neru\u0161en\u00fd sp\u00e1nok. Obsahuje apigen\u00edn, ktor\u00fd sa via\u017ee na mozgov\u00e9 receptory podporuj\u00face ospalos\u0165.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.ochutnejorech.cz\/produkt\/apotheke-caj-medunkovy?varianta=64-g\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/hermankovy-caj-na-spani-700x368.jpg\" alt=\"Harman\u010dekov\u00fd aj medovkov\u00fd \u010daj prispievaj\u00fa k udr\u017eaniu pozit\u00edvnej n\u00e1lady, podporuj\u00fa relax\u00e1ciu a zlep\u0161uj\u00fa kvalitu sp\u00e1nku.\" class=\"wp-image-5631\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/hermankovy-caj-na-spani-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/hermankovy-caj-na-spani-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/hermankovy-caj-na-spani-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/hermankovy-caj-na-spani-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2021\/09\/hermankovy-caj-na-spani.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/a><figcaption class=\"wp-element-caption\">Harman\u010dekov\u00fd aj <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/apotheke-caj-medovkovy?varianta=64-g\" target=\"_blank\" rel=\"noreferrer noopener\">medovkov\u00fd<\/a> \u010daj prispievaj\u00fa k udr\u017eaniu pozit\u00edvnej n\u00e1lady, podporuj\u00fa relax\u00e1ciu a zlep\u0161uj\u00fa kvalitu sp\u00e1nku.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vlasske_orechy\"><\/span><strong>Vla\u0161sk\u00e9 orechy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Podobne ako mandle aj vla\u0161sk\u00e9 orechy v\u010faka vysokej d\u00e1vke melaton\u00ednu dok\u00e1\u017eu telu poveda\u0165, \u017ee je najvy\u0161\u0161\u00ed \u010das \u00eds\u0165 spa\u0165.<\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>N\u00e1\u0161 TIP: <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/vlasske-orechy-natural?varianta=100-g\">Vla\u0161sk\u00e9 orechy pr\u00edrodn\u00e9<\/a>. Chcete sa o vla\u0161sk\u00fdch orechoch dozvedie\u0165 viac? <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/orechy\/vlasske-orechy\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/orechy\/vlasske-orechy\" rel=\"noreferrer noopener\">Pre\u010d\u00edtajte si blog.<\/a><\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kivi\"><\/span><strong>Kivi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kivi je zn\u00e1me ako v\u00fdznamn\u00fd zdroj vitam\u00ednu C a K. Ale vedeli ste, \u017ee jeho konzum\u00e1cia pred span\u00edm v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zaspa\u0165? Je to aj v\u010faka seroton\u00ednu, ktor\u00fd obsahuje a ktor\u00fd reguluje sp\u00e1nkov\u00fd rytmus.<\/p>\n\n\n\n<div class=\"product-grid\">\n\n        <div class=\"product-card\"\n             data-product-id=\"B01-01-0008-00\"\n             data-product-category=\"Orechy | Mandle | Natur\u00e1lne mandle\"\n             data-variant-id=\"BA80000101\"\n             data-product-price-with-vat=\"13.49\"\n             data-product-price-without-vat=\"11.05\"\n             data-product-url=\"https:\/\/www.ochutnejorech.sk\/produkt\/prirodne-lupane-mandle-23-25-velke?varianta=1-kg\"\n             data-product-deliver-availability=\"0\"\n             data-product-currency=\"EUR\"\n             data-product-variant-name=\"1 kg\">\n\n            <div class=\"product-card-inner-wrapper\">\n\n                                <div class=\"product-title-section\">\n                    <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/prirodne-lupane-mandle-23-25-velke?varianta=1-kg\" target=\"_blank\">\n                        <div class=\"product-image-wrapper\">\n                            <img decoding=\"async\" class=\"product-image\" src=\"https:\/\/cdn.ochutnejorech.sk\/cdn-cgi\/image\/w=225\/images\/cmid883hp0cizd702qe4qpws3\/OchutnejOrech_3_Mandle_natural_loupane_23-25_velke.webp\" alt=\"Pr\u00edrodn\u00e9 l\u00fapan\u00e9 mandle 23-25 ve\u013ek\u00e9 1 kg\">\n                        <\/div>\n\n                        <h3 class=\"product-title\"><span class=\"ez-toc-section\" id=\"Prirodne_lupane_mandle_23-25_velke_1_kg\"><\/span>Pr\u00edrodn\u00e9 l\u00fapan\u00e9 mandle 23-25 ve\u013ek\u00e9 1 kg<span class=\"ez-toc-section-end\"><\/span><\/h3>\n                    <\/a>\n                <\/div>\n                \n                <div class=\"product-info-wrapper\">\n                    <span class=\"product-shipping\">Skladom<\/span>\n                                                            <span class=\"product-pricesss\">13.49 \u20ac<\/span>\n                                                    <\/div>\n                    <span class=\"product-description\">Pr\u00edrodn\u00e9 mandle s\u00fa l\u00fapan\u00e9 a nesolen\u00e9 jadr\u00e1 najvy\u0161\u0161ej kvality 23-25. Toto ozna\u010denie sa pou\u017e\u00edva len pre ve\u013ek\u00e9 a lahodn\u00e9 mandle najvy\u0161\u0161ej kvality. Je logick\u00e9, \u017ee l\u00fapan\u00e9 mandle sa u\u017e nemusia l\u00fapa\u0165, s\u00fa str\u00e1vite\u013enej\u0161ie a niektor\u00ed \u013eudia ich uprednost\u0148uj\u00fa pre ich kr\u00e9movej\u0161iu chu\u0165.<\/span>\n                    <div class=\"product-button-wrapper\">\n                                                    <button class=\"product-button\">\n                                <a id=\"product-button-anchor\" href=\"https:\/\/www.ochutnejorech.sk\/produkt\/prirodne-lupane-mandle-23-25-velke?varianta=1-kg\" target=\"_blank\">K\u00fapi\u0165<\/a>\n                            <\/button>\n                                            <\/div>\n\n            <\/div>\n        <\/div>\n        <div class=\"product-card\"\n             data-product-id=\"B01-01-0016-00\"\n             data-product-category=\"Orechy | Vla\u0161sk\u00e9 orechy\"\n             data-variant-id=\"5B80000101\"\n             data-product-price-with-vat=\"14.99\"\n             data-product-price-without-vat=\"11.9\"\n             data-product-url=\"https:\/\/www.ochutnejorech.sk\/produkt\/vlasske-orechy-natural?varianta=1-kg\"\n             data-product-deliver-availability=\"0\"\n             data-product-currency=\"EUR\"\n             data-product-variant-name=\"1 kg\">\n\n            <div class=\"product-card-inner-wrapper\">\n\n                                <div class=\"product-title-section\">\n                    <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/vlasske-orechy-natural?varianta=1-kg\" target=\"_blank\">\n                        <div class=\"product-image-wrapper\">\n                            <img decoding=\"async\" class=\"product-image\" src=\"https:\/\/cdn.ochutnejorech.sk\/cdn-cgi\/image\/w=225\/images\/cmid8umg80cled702sovvw7oo\/OchutnejOrech_24_Vlasske_jadra_natural.webp\" alt=\"Pr\u00edrodn\u00e9 vla\u0161sk\u00e9 orechy 1 kg\">\n                        <\/div>\n\n                        <h3 class=\"product-title\"><span class=\"ez-toc-section\" id=\"Prirodne_vlasske_orechy_1_kg\"><\/span>Pr\u00edrodn\u00e9 vla\u0161sk\u00e9 orechy 1 kg<span class=\"ez-toc-section-end\"><\/span><\/h3>\n                    <\/a>\n                <\/div>\n                \n                <div class=\"product-info-wrapper\">\n                    <span class=\"product-shipping\">Skladom<\/span>\n                                                            <span class=\"product-pricesss\">14.99 \u20ac<\/span>\n                                                    <\/div>\n                    <span class=\"product-description\">Na\u0161e vla\u0161sk\u00e9 orechy s\u00fa zasu\u0161en\u00e9 tak, aby vydr\u017eali vynikaj\u00faco po cel\u00fd rok a nepod\u013eahli r\u00fdchlo \u017el\u010di a horkosti. <\/span>\n                    <div class=\"product-button-wrapper\">\n                                                    <button class=\"product-button\">\n                                <a id=\"product-button-anchor\" href=\"https:\/\/www.ochutnejorech.sk\/produkt\/vlasske-orechy-natural?varianta=1-kg\" target=\"_blank\">K\u00fapi\u0165<\/a>\n                            <\/button>\n                                            <\/div>\n\n            <\/div>\n        <\/div>\n        <div class=\"product-card\"\n             data-product-id=\"B03-01-0019-00\"\n             data-product-category=\"Su\u0161en\u00e9 ovocie a semienka | Exotick\u00e9 su\u0161en\u00e9 ovocie | Ostatn\u00e9 su\u0161en\u00e9 exotick\u00e9 plody\"\n             data-variant-id=\"1E80000101\"\n             data-product-price-with-vat=\"9.15\"\n             data-product-price-without-vat=\"7.65\"\n             data-product-url=\"https:\/\/www.ochutnejorech.sk\/produkt\/kiwi-zelene?varianta=1-kg\"\n             data-product-deliver-availability=\"0\"\n             data-product-currency=\"EUR\"\n             data-product-variant-name=\"1 kg\">\n\n            <div class=\"product-card-inner-wrapper\">\n\n                                <div class=\"product-title-section\">\n                    <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/kiwi-zelene?varianta=1-kg\" target=\"_blank\">\n                        <div class=\"product-image-wrapper\">\n                            <img decoding=\"async\" class=\"product-image\" src=\"https:\/\/cdn.ochutnejorech.sk\/cdn-cgi\/image\/w=225\/images\/clhj88afj00elpd27sqhrtfux\/kiwi-zelene.jpg\" alt=\"Kiwi zelen\u00e9 1 kg\">\n                        <\/div>\n\n                        <h3 class=\"product-title\"><span class=\"ez-toc-section\" id=\"Kiwi_zelene_1_kg\"><\/span>Kiwi zelen\u00e9 1 kg<span class=\"ez-toc-section-end\"><\/span><\/h3>\n                    <\/a>\n                <\/div>\n                \n                <div class=\"product-info-wrapper\">\n                    <span class=\"product-shipping\">Skladom<\/span>\n                                                            <span class=\"product-pricesss\">9.15 \u20ac<\/span>\n                                                    <\/div>\n                    <span class=\"product-description\">H\u00e1dajte, ktor\u00e9 ovocie obsahuje 10-kr\u00e1t viac vitam\u00ednu C ako citrusov\u00e9 plody? \u00c1no, je to kiwi! Pod tenkou chlpatou \u0161upkou sa skr\u00fdvaj\u00fa poklady. A t\u00e1 chu\u0165! Zelen\u00e1, \u0161\u0165avnat\u00e1 du\u017eina je lahodn\u00e1, chutn\u00e1 a jemn\u00e1. Sladk\u00e1 chu\u0165 sa mie\u0161a s jemne kyslastou. Niekomu dokonca pripom\u00edna egre\u0161e. <\/span>\n                    <div class=\"product-button-wrapper\">\n                                                    <button class=\"product-button\">\n                                <a id=\"product-button-anchor\" href=\"https:\/\/www.ochutnejorech.sk\/produkt\/kiwi-zelene?varianta=1-kg\" target=\"_blank\">K\u00fapi\u0165<\/a>\n                            <\/button>\n                                            <\/div>\n\n            <\/div>\n        <\/div>\n\n<\/div>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>N\u00e1\u0161 TIP: <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/kiwi-zelene?varianta=250-g\">Zelen\u00e9 kivi<\/a>. <\/strong><\/p>\n\n\n\n<p>Existuje mno\u017estvo tipov na dobr\u00fd sp\u00e1nok. Vysk\u00fa\u0161ajte niektor\u00e9 z nich a \u00fa\u010dinok sa ur\u010dite dostav\u00ed. A ak\u00fd je v\u00e1\u0161 zaru\u010den\u00fd recept na zasp\u00e1vanie?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_na_clanky_z_blogu_Ochutnej_Orech\"><\/span><strong>Tipy na \u010dl\u00e1nky z blogu Ochutnej O\u0159ech<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/raw-strava-recepty-pro-vitariany\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/raw-strava-recepty-pro-vitariany\" rel=\"noreferrer noopener\">Raw strava: 10 tipov na recepty pre vitari\u00e1nov<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/co-jist-v-tehotenstvi\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/co-jist-v-tehotenstvi\" rel=\"noreferrer noopener\">\u010co jes\u0165 po\u010das tehotenstva: 20 skvel\u00fdch potrav\u00edn<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/10-receptu-na-orechove-maslo\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/10-receptu-na-orechove-maslo\" rel=\"noreferrer noopener\">10 najlep\u0161\u00edch dom\u00e1cich receptov na orechov\u00e9 maslo<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/hubnete-s-radostitipy-na-skvele-salaty\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/hubnete-s-radostitipy-na-skvele-salaty\" rel=\"noreferrer noopener\">Chudnite s rados\u0165ou: 6 tipov na skvel\u00e9 \u0161al\u00e1ty<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.cz\/blog\/cekankovy-sirup-jako-zdrava-nahrazka-cukru\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/cekankovy-sirup-jako-zdrava-nahrazka-cukru\" target=\"_blank\" rel=\"noreferrer noopener\">\u010cakankov\u00fd sirup ako zdrav\u00e1 n\u00e1hrada cukru<\/a><\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705; \u010co ovplyv\u0148uje sp\u00e1nok? &#x2705; Pre\u010do je preru\u0161ovan\u00fd sp\u00e1nok \u0161kodliv\u00fd? &#x2705; \u010co je TRE (\u010dasovo obmedzen\u00e9 jedenie) &#x2705; \u010co jes\u0165 pred span\u00edm?<\/p>\n","protected":false},"author":2,"featured_media":56439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","rank_math_title":"Ak\u00e9 potraviny ovplyv\u0148uj\u00fa sp\u00e1nok a kvalitu odpo\u010dinku","rank_math_description":"\u2705 \u010co ovplyv\u0148uje sp\u00e1nok \u2705 \u0160kodlivos\u0165 preru\u0161ovan\u00e9ho sp\u00e1nku \u2705 Stravovacie n\u00e1vyky pred span\u00edm \u2705 \u010co jes\u0165 pred span\u00edm. Zlep\u0161ite svoj sp\u00e1nok!","rank_math_focus_keyword":"potraviny ovplyv\u0148uj\u00face sp\u00e1nok","rank_math_facebook_title":"Nem\u00f4\u017eete spa\u0165? Pozrite sa, ktor\u00e9 potraviny ovplyv\u0148uj\u00fa v\u00e1\u0161 sp\u00e1nok","rank_math_facebook_description":"\u2705 \u010co ovplyv\u0148uje sp\u00e1nok \u2705 \u0160kodlivos\u0165 preru\u0161ovan\u00e9ho sp\u00e1nku \u2705 Stravovacie n\u00e1vyky pred span\u00edm \u2705 \u010co jes\u0165 pred span\u00edm. Zlep\u0161ite svoj sp\u00e1nok!","rank_math_facebook_image":"","rank_math_twitter_title":"","rank_math_twitter_description":"","footnotes":""},"categories":[376,391],"tags":[],"class_list":["post-1372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrava-vyziva","category-lifestyle"],"featured_image_src":"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2026\/04\/potraviny-ktere-ovlivnuji-spanek-clean.jpg","author_info":{"display_name":"Luk\u00e1\u0161 Kone\u010dn\u00fd","author_link":"https:\/\/www.ochutnejorech.sk\/blog\/author\/lukas"},"acf":[],"_links":{"self":[{"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/posts\/1372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/comments?post=1372"}],"version-history":[{"count":12,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/posts\/1372\/revisions"}],"predecessor-version":[{"id":56887,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/posts\/1372\/revisions\/56887"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/media\/56439"}],"wp:attachment":[{"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/media?parent=1372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/categories?post=1372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/tags?post=1372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}