{"id":2035,"date":"2025-07-15T12:51:44","date_gmt":"2025-07-15T10:51:44","guid":{"rendered":"https:\/\/blog.ochutnej-orech.cz\/?p=2035"},"modified":"2026-04-13T15:27:10","modified_gmt":"2026-04-13T13:27:10","slug":"stredomorska-dieta","status":"publish","type":"post","link":"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta","title":{"rendered":"Stredomorsk\u00e1 di\u00e9ta \u2013 v\u0161etko, \u010do o nej potrebujete vedie\u0165"},"content":{"rendered":"\n<p>Je pravdepodobn\u00e9, \u017ee ste u\u017e po\u010duli o stredomorskej di\u00e9te. Ak trp\u00edte chronick\u00fdm ochoren\u00edm, napr\u00edklad srdcov\u00fdm ochoren\u00edm alebo vysok\u00fdm krvn\u00fdm tlakom, v\u00e1\u0161 lek\u00e1r v\u00e1m ju m\u00f4\u017ee dokonca predp\u00edsa\u0165. \u010co zah\u0155\u0148a stredomorsk\u00e1 di\u00e9ta a ak\u00e9 v\u00fdhody pon\u00faka? Na to sa teraz pozrieme.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\/stredomorska-dieta\/#Co_je_stredomorska_dieta_a_na_com_je_zalozena\" >\u010co je stredomorsk\u00e1 di\u00e9ta a na \u010dom je zalo\u017een\u00e1?<\/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\/stredomorska-dieta\/#Ake_su_zakladne_stavebne_kamene_stredomorskej_diety\" >Ak\u00e9 s\u00fa z\u00e1kladn\u00e9 stavebn\u00e9 kamene stredomorskej di\u00e9ty?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Existuju_aj_dalsie_body_a_pravidla_stredomorskej_diety\" >Existuj\u00fa aj \u010fal\u0161ie body a pravidl\u00e1 stredomorskej di\u00e9ty:<\/a><\/li><\/ul><\/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\/stredomorska-dieta\/#Povolene_potraviny\" >Povolen\u00e9 potraviny<\/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\/stredomorska-dieta\/#Stredomorska_dieta_a_orechy\" >Stredomorsk\u00e1 di\u00e9ta a orechy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Orechy_pochadzajuce_z_mierneho_podnebia_stredomorskej_oblasti\" >Orechy poch\u00e1dzaj\u00face z mierneho podnebia stredomorskej oblasti:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Stredomorska_dieta_a_chudnutie\" >Stredomorsk\u00e1 di\u00e9ta a chudnutie<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#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-9\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#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-10\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Pistacie_JUMBO_surove_v_skrupine_neprazene_nesolene_500_g\" >Pist\u00e1cie JUMBO surov\u00e9 v \u0161krupine (nepra\u017een\u00e9, nesolen\u00e9) 500 g<\/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\/stredomorska-dieta\/#Ukazka_jedalneho_listka_alebo_jedalnicka\" >Uk\u00e1\u017eka jed\u00e1lneho l\u00edstka (alebo jed\u00e1lni\u010dka)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Tipy_na_recepty_vhodne_pre_stredomorsku_dietu\" >Tipy na recepty vhodn\u00e9 pre stredomorsk\u00fa di\u00e9tu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Grecky_salat_s_quinoou_a_olivovym_olejom\" >Gr\u00e9cky \u0161al\u00e1t s quinoou a olivov\u00fdm olejom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Pesto_s_cherry_paradajkami_a_celozrnnymi_cestovinami\" >Pesto s cherry paradajkami a celozrnn\u00fdmi cestovinami<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Grilovana_zelenina_s_bylinkovym_dipom\" >Grilovan\u00e1 zelenina s bylinkov\u00fdm dipom<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#FAQ_%E2%80%93_Najcastejsie_otazky\" >FAQ \u2013 Naj\u010dastej\u0161ie ot\u00e1zky<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Aky_je_hlavny_doraz_stredomorskej_diety_v_porovnani_s_inymi_stravovacimi_dietami\" >Ak\u00fd je hlavn\u00fd d\u00f4raz stredomorskej di\u00e9ty v porovnan\u00ed s in\u00fdmi stravovac\u00edmi di\u00e9tami?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Ake_su_hlavne_prinosy_stredomorskej_diety_pre_zdravie\" >Ak\u00e9 s\u00fa hlavn\u00e9 pr\u00ednosy stredomorskej di\u00e9ty pre zdravie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Ake_su_typicke_potraviny_a_ingrediencie_pouzivane_v_stredomorskej_diete\" >Ak\u00e9 s\u00fa typick\u00e9 potraviny a ingrediencie pou\u017e\u00edvan\u00e9 v stredomorskej di\u00e9te?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Moze_stredomorska_dieta_poskytnut_vyvazenu_vyzivu_pre_veganov\" >M\u00f4\u017ee stredomorsk\u00e1 di\u00e9ta poskytn\u00fa\u0165 vyv\u00e1\u017een\u00fa v\u00fd\u017eivu pre veg\u00e1nov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Aky_je_hlavny_zdroj_tukov_v_stredomorskej_diete\" >Ak\u00fd je hlavn\u00fd zdroj tukov v stredomorskej di\u00e9te?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Preco_je_vino_sucastou_stredomorskej_diety\" >Pre\u010do je v\u00edno s\u00fa\u010das\u0165ou stredomorskej di\u00e9ty?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.ochutnejorech.sk\/blog\/stredomorska-dieta\/#Tipy_na_ine_diety_nielen_na_chudnutie\" >Tipy na in\u00e9 di\u00e9ty, nielen na chudnutie<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_stredomorska_dieta_a_na_com_je_zalozena\"><\/span><strong>\u010co je stredomorsk\u00e1 di\u00e9ta a na \u010dom je zalo\u017een\u00e1?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Stredomorsk\u00e1 di\u00e9ta je zn\u00e1ma svoj\u00edm potenci\u00e1lom zni\u017eova\u0165 riziko vzniku srdcov\u00fdch ochoren\u00ed, depresie a demencie.<\/strong> Teda ak na \u0148u prejdete z menej zdrav\u00e9ho sp\u00f4sobu stravovania.<\/p>\n\n\n\n<p><strong>Tradi\u010dn\u00e9 stravovanie v krajin\u00e1ch susediacich so Stredomor\u00edm sa mierne l\u00ed\u0161i, preto existuj\u00fa r\u00f4zne verzie stredomorskej di\u00e9ty.<\/strong> V roku 1993 predstavila Harvardsk\u00e1 \u0161kola verejn\u00e9ho zdravia <strong>pyram\u00eddu stredomorskej stravy<\/strong> ako pr\u00edru\u010dku, ktor\u00e1 m\u00e1 \u013eu\u010fom pom\u00f4c\u0165 obozn\u00e1mi\u0165 sa s najbe\u017enej\u0161\u00edmi potravinami v tejto di\u00e9te.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"601\" src=\"https:\/\/www.ochutnejorech.cz\/blog\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-jidelnicek-700x601.jpg\" alt=\"Pyram\u00edda stredomorskej di\u00e9ty.\" class=\"wp-image-2036\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-jidelnicek-700x601.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-jidelnicek-300x258.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-jidelnicek-768x659.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-jidelnicek-800x687.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-jidelnicek.jpg 1003w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Pyram\u00edda stredomorskej stravy (Zdroj: bioporadce.cz).<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Pyram\u00edda si z\u00edskala popularitu najm\u00e4 v <strong>polovici 20.<\/strong> <strong>storo\u010dia<\/strong>. V tom obdob\u00ed krajiny okolo Stredozemn\u00e9ho mora vykazovali n\u00edzku mieru chronick\u00fdch ochoren\u00ed a vy\u0161\u0161iu priemern\u00fa d\u013a\u017eku \u017eivota.<\/p>\n\n\n\n<p>Vyzn\u00e1va\u010di stredomorskej di\u00e9ty veria, \u017ee strava, <strong>najm\u00e4 ovocie a zelenina, fazu\u013ea, orechy, celozrnn\u00e9 v\u00fdrobky, ryby, olivov\u00fd olej, mal\u00e9 mno\u017estvo mlie\u010dnych v\u00fdrobkov a \u010derven\u00e9 v\u00edno<\/strong>, prispieva k ich zdraviu. Pyram\u00edda tie\u017e zd\u00f4raz\u0148uje ka\u017edodenn\u00e9 cvi\u010denie a prospe\u0161n\u00e9 soci\u00e1lne aspekty spolo\u010dn\u00e9ho stravovania.<\/p>\n\n\n\n<p><strong>Tip: Rozhodli ste sa stravova\u0165 zdrav\u0161ie, schudn\u00fa\u0165 alebo m\u00e1te nejak\u00e9 stravovacie obmedzenia? Tu n\u00e1jdete potrebn\u00e9 <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\">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=\"Ake_su_zakladne_stavebne_kamene_stredomorskej_diety\"><\/span><strong>Ak\u00e9 s\u00fa z\u00e1kladn\u00e9 stavebn\u00e9 kamene stredomorskej di\u00e9ty?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Stredomorsk\u00e1 di\u00e9ta je predov\u0161etk\u00fdm rastlinn\u00fd stravovac\u00ed pl\u00e1n<\/strong>, ktor\u00fd zah\u0155\u0148a denn\u00fd pr\u00edjem celozrnn\u00fdch v\u00fdrobkov, olivov\u00e9ho oleja, ovocia, zeleniny, fazule a in\u00fdch strukov\u00edn, orechov, byliniek a koren\u00edn.<\/p>\n\n\n\n<p>Ostatn\u00e9 potraviny, ako napr\u00edklad \u017eivo\u010d\u00ed\u0161ne bielkoviny, sa konzumuj\u00fa <strong>v men\u0161om mno\u017estve<\/strong>, pri\u010dom preferovan\u00e9 \u017eivo\u010d\u00ed\u0161ne bielkoviny s\u00fa ryby a morsk\u00e9 plody. <\/p>\n\n\n\n<p>Hoci tvar pyram\u00eddy nazna\u010duje pomer potrav\u00edn, ktor\u00e9 treba konzumova\u0165 (napr. jes\u0165 viac ovocia a zeleniny a menej mlie\u010dnych v\u00fdrobkov), <strong>neur\u010duje ve\u013ekos\u0165 porci\u00ed ani konkr\u00e9tne mno\u017estv\u00e1<\/strong>. Je na ka\u017edom jednotlivcovi, aby sa rozhodol, ko\u013eko presne zje jednotliv\u00fdch druhov potrav\u00edn, preto\u017ee to z\u00e1vis\u00ed od fyzickej aktivity a telesnej ve\u013ekosti. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"https:\/\/www.ochutnejorech.cz\/blog\/wp-content\/uploads\/2022\/10\/stredomorsky-salat-700x467.jpg\" alt=\"Stredomorsk\u00fd \u0161al\u00e1t.\" class=\"wp-image-2038\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorsky-salat-700x467.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorsky-salat-300x200.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorsky-salat-768x513.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorsky-salat-1536x1026.jpg 1536w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorsky-salat-800x534.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorsky-salat.jpg 1797w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Stredomorsk\u00fd \u0161al\u00e1t (Zdroj: unslpash.com).<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Tip: H\u013ead\u00e1te in\u0161pir\u00e1ciu na pr\u00edpravu <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/recepty\/salaty\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/recepty\/salaty\" rel=\"noreferrer noopener\">chutn\u00e9ho \u0161al\u00e1tu<\/a>? In\u0161pirujte sa na na\u0161om blogu.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Existuju_aj_dalsie_body_a_pravidla_stredomorskej_diety\"><\/span><strong>Existuj\u00fa aj \u010fal\u0161ie body a pravidl\u00e1 stredomorskej di\u00e9ty:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>D\u00f4raz na zdrav\u00e9 tuky.<\/strong> Ako prim\u00e1rny pridan\u00fd tuk sa odpor\u00fa\u010da olivov\u00fd olej, ktor\u00fd nahr\u00e1dza in\u00e9 oleje a tuky (maslo, margar\u00edn). Odpor\u00fa\u010daj\u00fa sa aj \u010fal\u0161ie potraviny prirodzene obsahuj\u00face zdrav\u00e9 tuky, medzi ne patr\u00ed <strong>avok\u00e1do<\/strong>, <strong>orechy<\/strong> a <strong>tu\u010dn\u00e9 ryby<\/strong>, ako je losos. Tieto druhy potrav\u00edn maj\u00fa ve\u013emi vysok\u00fd obsah omega-3 mastn\u00fdch kysel\u00edn.<\/p>\n\n\n\n<p>Ryby by ste mali konzumova\u0165 aspo\u0148 <strong>dvakr\u00e1t t\u00fd\u017edenne<\/strong> a ostatn\u00e9 \u017eivo\u010d\u00ed\u0161ne bielkoviny z hydiny, vajec a mlie\u010dnych v\u00fdrobkov (syr alebo jogurt) v men\u0161\u00edch d\u00e1vkach bu\u010f <strong>denne, alebo nieko\u013ekokr\u00e1t t\u00fd\u017edenne<\/strong>. \u010cerven\u00e9 m\u00e4so obmedzte na <strong>nieko\u013ekokr\u00e1t do mesiaca<\/strong>.<\/p>\n\n\n\n<p>Hoci klasick\u00fdm n\u00e1pojom v stredomorskej di\u00e9te je voda, povolen\u00e9 je aj <strong>\u010derven\u00e9 v\u00edno<\/strong>. Odpor\u00fa\u010da sa jeden a\u017e dva poh\u00e1re denne pre mu\u017eov a jeden poh\u00e1r denne pre \u017eeny. V\u00edno m\u00f4\u017ee ma\u0165 v\u010faka obsahu antioxidantov viacer\u00e9 zdravotn\u00e9 v\u00fdhody.<\/p>\n\n\n\n<p><strong>TIP: Viete, \u017ee <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/mandle\" target=\"_blank\" rel=\"noreferrer noopener\">mandle <\/a>a <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/pistacie\" target=\"_blank\" rel=\"noreferrer noopener\">pist\u00e1cie <\/a>patria k najob\u013e\u00fabenej\u0161\u00edm orechom v\u00f4bec? Navy\u0161e si z nich m\u00f4\u017eete urobi\u0165 napr\u00edklad orechov\u00e9 maslo aj mlieko.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povolene_potraviny\"><\/span><strong>Povolen\u00e9 potraviny<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zelenina.<\/li>\n\n\n\n<li>Ovocie.<\/li>\n\n\n\n<li>Orechy, semen\u00e1 a orechov\u00e9 masl\u00e1.<\/li>\n\n\n\n<li>Strukoviny.<\/li>\n\n\n\n<li>Celozrnn\u00e9 v\u00fdrobky \u2013 ovos, hned\u00e1 ry\u017ea, ra\u017e, ja\u010dme\u0148, kukurica, <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/green-apotheke-pohanka-svetla-krupy?varianta=500-g\" target=\"_blank\" rel=\"noreferrer noopener\">poh\u00e1nka<\/a>, celozrnn\u00fd chlieb a cestoviny.<\/li>\n\n\n\n<li>Ryby a morsk\u00e9 plody.<\/li>\n\n\n\n<li>Hydina.<\/li>\n\n\n\n<li>Mlieko, syr, jogurt.<\/li>\n\n\n\n<li>Bylinky a koreniny.<\/li>\n\n\n\n<li>Zdrav\u00e9 tuky \u2013 extra panensk\u00fd olivov\u00fd olej, olivy, avok\u00e1do a avok\u00e1dov\u00fd olej.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"467\" src=\"https:\/\/www.ochutnejorech.cz\/blog\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta-700x467.jpg\" alt=\"\" class=\"wp-image-2039\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta-700x467.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta-300x200.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta-768x512.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta-1536x1025.jpg 1536w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta-800x534.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/orisky-stredomorska-dieta.jpg 1799w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stredomorska_dieta_a_orechy\"><\/span><strong>Stredomorsk\u00e1 di\u00e9ta a orechy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stredomorsk\u00e9 orechy (mandle, lieskov\u00e9 orechy, p\u00edniov\u00e9 orie\u0161ky, pist\u00e1cie a vla\u0161sk\u00e9 orechy) s\u00fa rovnako ako v\u0161etky ostatn\u00e9 orechy potravinami <strong>bohat\u00fdmi na nenas\u00fdten\u00e9 mastn\u00e9 kyseliny, bielkoviny, vl\u00e1kninu, zdrav\u00e9 miner\u00e1ly, tokoferoly, fytosteroly a polyfenoly<\/strong>. <\/p>\n\n\n\n<p><strong>V\u010faka svojmu jedine\u010dn\u00e9mu zlo\u017eeniu maj\u00fa orechy pozit\u00edvny vplyv na na\u0161e zdravie.<\/strong> Epidemiologick\u00e9 \u0161t\u00fadie sp\u00e1jaj\u00fa konzum\u00e1ciu orechov so zn\u00ed\u017een\u00fdm v\u00fdskytom ischemickej choroby srdca a cukrovky, preto s\u00fa ide\u00e1lne pre stredomorsk\u00fa di\u00e9tu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Orechy_pochadzajuce_z_mierneho_podnebia_stredomorskej_oblasti\"><\/span><strong>Orechy poch\u00e1dzaj\u00face z mierneho podnebia stredomorskej oblasti:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/mandlove-jadra-natural---carmel-supreme-23-25-velke?varianta=80-g\">Mandle<\/a><\/strong> \u2013 mandle maj\u00fa najviac v\u00e1pnika zo v\u0161etk\u00fdch orechov a ich \u0161upky obsahuj\u00fa flavonoidy, ktor\u00e9 zvy\u0161uj\u00fa zdravotn\u00e9 \u00fa\u010dinky antioxidantov.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/liskove-orechy-natural?varianta=80-g\">Lieskov\u00e9 orechy<\/a><\/strong> \u2013 ob\u013e\u00faben\u00e9 s\u00fa v dezertoch a \u010dokol\u00e1dov\u00fdch n\u00e1tierkach, lieskov\u00e9 orechy maj\u00fa vysok\u00fd obsah mononenas\u00fdten\u00fdch tukov, ktor\u00e9 s\u00fa pre n\u00e1\u0161 organizmus prospe\u0161n\u00e9.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/piniove-orisky-natural?varianta=50-g\">P\u00edniov\u00e9 orie\u0161ky<\/a><\/strong> \u2013 jeden z najlep\u0161\u00edch zdrojov bielkov\u00edn zo v\u0161etk\u00fdch orechov, p\u00edniov\u00e9 orie\u0161ky maj\u00fa vysok\u00fd obsah polynenas\u00fdten\u00fdch tukov.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/pistacie-jumbo-surove-v-skrupine-neprazene-nesolene?varianta=80-g\">Pist\u00e1cie<\/a><\/strong> \u2013 naajfarebnej\u0161ie z orechov, maj\u00fa vysok\u00fd obsah mononenas\u00fdten\u00fdch tukov a obsahuj\u00fa karotenoidy spojen\u00e9 so zn\u00ed\u017een\u00fdm rizikom makul\u00e1rnej degener\u00e1cie.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/vlasske-orechy-natural?varianta=100-g\">Vla\u0161sk\u00e9 orechy<\/a><\/strong> \u2013 maj\u00fa vysok\u00fd obsah omega-3 mastn\u00fdch kysel\u00edn a polynenas\u00fdten\u00fdch tukov a pestuj\u00fa sa u\u017e viac ako 2 500 rokov.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Stredomorska_dieta_a_chudnutie\"><\/span><strong>Stredomorsk\u00e1 di\u00e9ta a chudnutie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoci je stredomorsk\u00e1 di\u00e9ta ur\u010dite zdrav\u00e1 a pri dodr\u017eiavan\u00ed vyv\u00e1\u017een\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu by v\u00e1m mohla pom\u00f4c\u0165 schudn\u00fa\u0165, <strong>\u0165a\u017eko poveda\u0165, \u010di je na chudnutie lep\u0161ia ako in\u00e9 di\u00e9ty<\/strong>.<\/p>\n\n\n\n<p>Stredomorsk\u00e1 di\u00e9ta podporuje konzum\u00e1ciu r\u00f4znych potrav\u00edn bohat\u00fdch na \u017eiviny a <strong>obmedzuje spracovan\u00e9 potraviny a pridan\u00e9 cukry<\/strong>, ktor\u00e9 s\u00fa \u010dasto vysokokalorick\u00e9. Z tohto d\u00f4vodu je t\u00e1to di\u00e9ta vhodn\u00e1 aj na chudnutie.<\/p>\n\n\n\n<div class=\"product-grid\">\n\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=\"B01-01-0008-00\"\n             data-product-category=\"Orechy | Mandle | Natur\u00e1lne mandle\"\n             data-variant-id=\"BA80000101\"\n             data-product-price-with-vat=\"15\"\n             data-product-price-without-vat=\"12.75\"\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                                                        <div class=\"product-discount-wrapper\">\n                        <span class=\"product-price product-price-discount\">15 \u20ac<\/span>\n                        <span class=\"product-price product-price-sale\">13.49 \u20ac<\/span>\n                    <\/div>\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=\"B01-01-0015-00\"\n             data-product-category=\"Orechy | Pist\u00e1cie | Natur\u00e1lne pist\u00e1cie\"\n             data-variant-id=\"ZA80000101\"\n             data-product-price-with-vat=\"9.89\"\n             data-product-price-without-vat=\"7.65\"\n             data-product-url=\"https:\/\/www.ochutnejorech.sk\/produkt\/pistacie-jumbo-surove-v-skrupine-neprazene-nesolene?varianta=500-g\"\n             data-product-deliver-availability=\"0\"\n             data-product-currency=\"EUR\"\n             data-product-variant-name=\"500 g\">\n\n            <div class=\"product-card-inner-wrapper\">\n\n                                <div class=\"product-title-section\">\n                    <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/pistacie-jumbo-surove-v-skrupine-neprazene-nesolene?varianta=500-g\" 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\/cmid3eal30byed702fmdio86d\/OchutnejOrech_33_Pistacie_nesolene_neprazene.webp\" alt=\"Pist\u00e1cie JUMBO surov\u00e9 v \u0161krupine (nepra\u017een\u00e9, nesolen\u00e9) 500 g\">\n                        <\/div>\n\n                        <h3 class=\"product-title\"><span class=\"ez-toc-section\" id=\"Pistacie_JUMBO_surove_v_skrupine_neprazene_nesolene_500_g\"><\/span>Pist\u00e1cie JUMBO surov\u00e9 v \u0161krupine (nepra\u017een\u00e9, nesolen\u00e9) 500 g<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\">9.89 \u20ac<\/span>\n                                                    <\/div>\n                    <span class=\"product-description\">M\u00e1te rad\u0161ej \u010disto pr\u00edrodn\u00e9 orechy bez ak\u00e9hoko\u013evek spracovania? Potom na v\u00e1s \u010dakaj\u00fa nepra\u017een\u00e9 a nesolen\u00e9 pist\u00e1cie JUMBO v \u0161krupine. S\u00fa skvel\u00e9 len tak na ma\u0161krtenie alebo ich vyu\u017eite v slan\u00fdch a sladk\u00fdch receptoch.<\/span>\n                    <div class=\"product-button-wrapper\">\n                                                    <button class=\"product-button\">\n                                <a id=\"product-button-anchor\" href=\"https:\/\/www.ochutnejorech.sk\/produkt\/pistacie-jumbo-surove-v-skrupine-neprazene-nesolene?varianta=500-g\" target=\"_blank\">K\u00fapi\u0165<\/a>\n                            <\/button>\n                                            <\/div>\n\n            <\/div>\n        <\/div>\n\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ukazka_jedalneho_listka_alebo_jedalnicka\"><\/span><strong>Uk\u00e1\u017eka jed\u00e1lneho l\u00edstka (alebo jed\u00e1lni\u010dka)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ra\u0148ajky<\/strong>: Zeleninov\u00e1 omeleta so \u0161pen\u00e1tom, paradajkami a hubami.<\/li>\n\n\n\n<li><strong>Obed<\/strong>: Gr\u00e9cky \u0161al\u00e1t s kurac\u00edm m\u00e4som, fetou, olivami, uhorkami a paradajkami.<\/li>\n\n\n\n<li><strong>Ve\u010dera<\/strong>: Pe\u010den\u00e1 treska s brokolicou a hnedou ry\u017eou.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_na_recepty_vhodne_pre_stredomorsku_dietu\"><\/span><strong>Tipy na recepty vhodn\u00e9 pre stredomorsk\u00fa di\u00e9tu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tieto recepty predstavuj\u00fa jednoduch\u00e9 a chutn\u00e9 sp\u00f4soby, ako zaradi\u0165 stredomorsk\u00fa di\u00e9tu do svojho jed\u00e1lni\u010dka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Grecky_salat_s_quinoou_a_olivovym_olejom\"><\/span><strong>Gr\u00e9cky \u0161al\u00e1t s quinoou a olivov\u00fdm olejom<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Osvie\u017euj\u00faca kombin\u00e1cia ol\u00edv, \u0161\u0165avnat\u00fdch paradajok a chrumkavej <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/quinoa\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/kategorie\/quinoa\" rel=\"noreferrer noopener\">quinoy<\/a> prinesie chu\u0165 Stredomoria priamo na v\u00e1\u0161 tanier. Ka\u017ed\u00e9 s\u00fasto je symf\u00f3niou chut\u00ed, ktor\u00fa dop\u013a\u0148a lahodn\u00fd dotyk olivov\u00e9ho oleja a o\u010daruj\u00faceho syra feta.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-recky-salat-700x368.jpg\" alt=\"Osvie\u017euj\u00faci gr\u00e9cky \u0161al\u00e1t s olivami, fetou a pikantn\u00fdm olivov\u00fdm olejom.\" class=\"wp-image-9606\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-recky-salat-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-recky-salat-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-recky-salat-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-recky-salat-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-recky-salat.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Osvie\u017euj\u00faci gr\u00e9cky \u0161al\u00e1t s olivami, fetou a pikantn\u00fdm olivov\u00fdm olejom.<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Budete potrebova\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 \u0161\u00e1lku <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/quinoa\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/kategorie\/quinoa\" rel=\"noreferrer noopener\">quinoy<\/a> (uvarenej pod\u013ea n\u00e1vodu)<\/li>\n\n\n\n<li>1 uhorku nakr\u00e1jan\u00fa na kocky<\/li>\n\n\n\n<li>1 paradajku nakr\u00e1jan\u00fa na kocky<\/li>\n\n\n\n<li>1\/2 \u010dervenej cibule nakr\u00e1janej nadrobno<\/li>\n\n\n\n<li>1\/2 \u0161\u00e1lky ol\u00edv bez k\u00f4stok<\/li>\n\n\n\n<li>1\/4 \u0161\u00e1lky syra feta nakr\u00e1jan\u00e9ho na kocky<\/li>\n\n\n\n<li>\u010derstv\u00fa petr\u017elenov\u00fa v\u0148a\u0165 alebo bazalku na ozdobu<\/li>\n<\/ul>\n\n\n\n<p>Vo ve\u013ekej mise zmie\u0161ajte uvaren\u00fa quinou, uhorku, paradajku, \u010derven\u00fa cibu\u013eu, olivy a syr feta. Pokvapkajte olivov\u00fdm olejom, premie\u0161ajte a posypte nasekanou petr\u017elenovou v\u0148a\u0165ou. Pod\u00e1vajte ako osvie\u017euj\u00faci predkrm alebo \u013eahk\u00e9 hlavn\u00e9 jedlo.<\/p>\n\n\n\n<p><strong>Tip: <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/grecky-salat\">Recept: Prav\u00fd gr\u00e9cky \u0161al\u00e1t s balk\u00e1nskym syrom a olivovami \u2013 z\u00e1lievka<\/a>.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pesto_s_cherry_paradajkami_a_celozrnnymi_cestovinami\"><\/span><strong>Pesto s cherry paradajkami a celozrnn\u00fdmi cestovinami<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Podmaniv\u00e1 v\u00f4\u0148a \u010derstv\u00e9ho <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/domace-bazalkove-pesto\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/domaci-bazalkove-pesto\" rel=\"noreferrer noopener\">bazalkov\u00e9ho pesta<\/a> zmie\u0161an\u00e1 s plodmi cherry paradajok, to v\u0161etko pod\u00e1van\u00e9 na hladk\u00fdch celozrnn\u00fdch cestovin\u00e1ch. Ka\u017ed\u00e1 ly\u017ei\u010dka je cestou do stredomorskej kuchyne, kde sa z\u00e1kladn\u00e9 ingrediencie sp\u00e1jaj\u00fa s bohat\u00fdmi bylinkov\u00fdmi t\u00f3nmi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-testoviny-s-bazalkovym-pestem-700x368.jpg\" alt=\"Vychutnajte si chu\u0165 leta s bazalkov\u00fdm pestom, jemne korenen\u00fdmi cherry paradajkami a cestovinami.\" class=\"wp-image-9607\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-testoviny-s-bazalkovym-pestem-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-testoviny-s-bazalkovym-pestem-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-testoviny-s-bazalkovym-pestem-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-testoviny-s-bazalkovym-pestem-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-testoviny-s-bazalkovym-pestem.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Vychutnajte si chu\u0165 leta s bazalkov\u00fdm pestom, jemne korenen\u00fdmi cherry paradajkami a cestovinami.<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Budete potrebova\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 \u0161\u00e1lky cherry paradajok rozkrojen\u00fdch na polovicu<\/li>\n\n\n\n<li>2 \u0161\u00e1lky celozrnn\u00fdch cestov\u00edn<\/li>\n\n\n\n<li>1\/2 \u0161\u00e1lky \u010derstv\u00e9ho<a href=\"https:\/\/www.ochutnejorech.sk\/blog\/domace-bazalkove-pesto\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/domaci-bazalkove-pesto\" rel=\"noreferrer noopener\"> bazalkov\u00e9ho pesta<\/a><\/li>\n\n\n\n<li>1\/4 \u0161\u00e1lky <a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/piniove-orisky-natural?varianta=1-kg\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/piniove-orisky-natural?varianta=1-kg\" rel=\"noreferrer noopener\">p\u00edniov\u00fdch orie\u0161kov<\/a><\/li>\n\n\n\n<li>olivov\u00fd olej na dochutenie<\/li>\n\n\n\n<li>so\u013e a korenie pod\u013ea chuti<\/li>\n<\/ul>\n\n\n\n<p>Najprv uvarte celozrnn\u00e9 cestoviny pod\u013ea n\u00e1vodu na obale. Medzit\u00fdm na panvici zohrejte <strong><a href=\"https:\/\/www.ochutnejorech.sk\/produkt\/piniove-orisky-natural?varianta=50-g\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/produkt\/piniove-orisky-natural?varianta=1-kg\" rel=\"noreferrer noopener\">p\u00edniov\u00e9 orie\u0161ky<\/a><\/strong>, k\u00fdm neza\u010dn\u00fa vo\u0148a\u0165 a nez\u00edskaj\u00fa svetlozlatist\u00fa farbu. Vo ve\u013ekej mise zmie\u0161ajte cestoviny s cherry paradajkami, pestom a opra\u017een\u00fdmi p\u00edniov\u00fdmi orie\u0161kami. Dochu\u0165te olivov\u00fdm olejom, so\u013eou a koren\u00edm. Pod\u00e1vajte tepl\u00e9 alebo studen\u00e9.<\/p>\n\n\n\n<p><strong>Tip: <a href=\"https:\/\/www.ochutnejorech.sk\/blog\/domace-bazalkove-pesto\" target=\"_blank\" data-type=\"URL\" data-id=\"https:\/\/www.ochutnejorech.cz\/blog\/domaci-bazalkove-pesto\" rel=\"noreferrer noopener\">Bazalkov\u00e9 pesto za p\u00e4\u0165 min\u00fat: Dom\u00e1ci recept a mo\u017enosti pou\u017eitia<\/a>.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Grilovana_zelenina_s_bylinkovym_dipom\"><\/span><strong>Grilovan\u00e1 zelenina s bylinkov\u00fdm dipom<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Chrumkav\u00e1 a farbami h\u00fdriaca grilovan\u00e1 zelenina bude hrdinom v\u00e1\u0161ho stola. Pridan\u00edm \u010derstv\u00e9ho bylinkov\u00e9ho dipu z\u00edska ka\u017ed\u00e9 s\u00fasto zeleniny intenzitu v\u010faka aromatick\u00e9mu tymi\u00e1nu, rozmar\u00ednu a cesnaku. Stredomorie sa v\u00e1m otvor\u00ed v ka\u017edom s\u00faste.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"368\" src=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-grilovana-zelenina-700x368.jpg\" alt=\"Nechajte sa unies\u0165 chu\u0165ou chrumkavej grilovanej zeleniny so svie\u017eim bylinkov\u00fdm dipom.\" class=\"wp-image-9611\" srcset=\"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-grilovana-zelenina-700x368.jpg 700w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-grilovana-zelenina-300x158.jpg 300w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-grilovana-zelenina-768x403.jpg 768w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-grilovana-zelenina-800x420.jpg 800w, https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-recepty-grilovana-zelenina.jpg 1200w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><figcaption class=\"wp-element-caption\">Nechajte sa unies\u0165 chu\u0165ou chrumkavej grilovanej zeleniny so svie\u017eim bylinkov\u00fdm dipom.<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>Budete potrebova\u0165:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>r\u00f4zne druhy zeleniny (paprika, cuketa, bakla\u017e\u00e1n) nakr\u00e1jan\u00e9 na pl\u00e1tky<\/li>\n\n\n\n<li>olivov\u00fd olej<\/li>\n\n\n\n<li><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-jemna?varianta=500-g\" rel=\"noreferrer noopener\">so\u013e<\/a> a korenie pod\u013ea chuti<\/li>\n<\/ul>\n\n\n\n<p><strong>Bylinkov\u00fd dip:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 \u0161\u00e1lka gr\u00e9ckeho jogurtu<\/li>\n\n\n\n<li>1 \u010dajov\u00e1 ly\u017ei\u010dka nasekan\u00e9ho tymi\u00e1nu<\/li>\n\n\n\n<li>1 \u010dajov\u00e1 ly\u017ei\u010dka nesekan\u00e9ho rozmar\u00ednu<\/li>\n\n\n\n<li>1 str\u00fa\u010dik cesnaku nasekan\u00fd nadrobno<\/li>\n<\/ul>\n\n\n\n<p>Zeleninu potrite olivov\u00fdm olejom, oso\u013ete a okore\u0148te. Ochuten\u00fa zeleninu grilujte na strednom ohni, k\u00fdm zelenina nez\u00edska zlatist\u00fa farbu. Medzit\u00fdm zmie\u0161ajte v\u0161etky pr\u00edsady na bylinkov\u00fd dip. Grilovan\u00fa zeleninu pod\u00e1vajte s bylinkov\u00fdm dipom ako chutn\u00fa pr\u00edlohu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FAQ_%E2%80%93_Najcastejsie_otazky\"><\/span><strong>FAQ \u2013 Naj\u010dastej\u0161ie ot\u00e1zky<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1709815753832\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Aky_je_hlavny_doraz_stredomorskej_diety_v_porovnani_s_inymi_stravovacimi_dietami\"><\/span>Ak\u00fd je hlavn\u00fd d\u00f4raz stredomorskej di\u00e9ty v porovnan\u00ed s in\u00fdmi stravovac\u00edmi di\u00e9tami?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Hlavn\u00fd d\u00f4raz stredomorskej di\u00e9ty spo\u010d\u00edva v konzum\u00e1cii zdrav\u00fdch tukov, \u010derstv\u00e9ho ovocia, zeleniny, celozrnn\u00fdch potrav\u00edn a obmedzen\u00ed \u010derven\u00e9ho m\u00e4sa.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1709815692520\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ake_su_hlavne_prinosy_stredomorskej_diety_pre_zdravie\"><\/span>Ak\u00e9 s\u00fa hlavn\u00e9 pr\u00ednosy stredomorskej di\u00e9ty pre zdravie?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Medzi pr\u00ednosy stredomorskej di\u00e9ty patr\u00ed zn\u00ed\u017een\u00e9 riziko srdcov\u00fdch chor\u00f4b, podpora dlhovekosti a zlep\u0161enie metabolizmu a celkov\u00e9ho zdravia.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1709815703176\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Ake_su_typicke_potraviny_a_ingrediencie_pouzivane_v_stredomorskej_diete\"><\/span>Ak\u00e9 s\u00fa typick\u00e9 potraviny a ingrediencie pou\u017e\u00edvan\u00e9 v stredomorskej di\u00e9te?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Medzi potraviny \u010di ingrediencie pou\u017e\u00edvan\u00e9 v stredomorskej di\u00e9te patria olivov\u00fd olej, ovocie, zeleninu, celozrnn\u00e9 obilniny, ryby, orechy, bylinky a korenie.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1709815720052\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Moze_stredomorska_dieta_poskytnut_vyvazenu_vyzivu_pre_veganov\"><\/span>M\u00f4\u017ee stredomorsk\u00e1 di\u00e9ta poskytn\u00fa\u0165 vyv\u00e1\u017een\u00fa v\u00fd\u017eivu pre veg\u00e1nov?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u00c1no, stredomorsk\u00e1 di\u00e9ta m\u00f4\u017ee by\u0165 upraven\u00e1 pre veg\u00e1nsky \u017eivotn\u00fd \u0161t\u00fdl s d\u00f4razom na rastlinn\u00e9 zdroje bielkov\u00edn, <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/orechy\" data-type=\"link\" data-id=\"https:\/\/www.ochutnejorech.sk\/kategorie\/orechy\">orechy<\/a>, <a href=\"https:\/\/www.ochutnejorech.sk\/kategorie\/susene-ovocie-a-semienka\" data-type=\"link\" data-id=\"https:\/\/www.ochutnejorech.sk\/kategorie\/susene-ovocie-a-semienka\">semen\u00e1<\/a> a zeleninu.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1709815800540\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Aky_je_hlavny_zdroj_tukov_v_stredomorskej_diete\"><\/span>Ak\u00fd je hlavn\u00fd zdroj tukov v stredomorskej di\u00e9te?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Hlavn\u00fdm zdrojom tukov je olivov\u00fd olej, ktor\u00fd obsahuje zdrav\u00e9 mononenas\u00fdten\u00e9 tuky prispievaj\u00face k celkov\u00e9mu zdraviu.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1709815824883\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><span class=\"ez-toc-section\" id=\"Preco_je_vino_sucastou_stredomorskej_diety\"><\/span>Pre\u010do je v\u00edno s\u00fa\u010das\u0165ou stredomorskej di\u00e9ty?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>V\u00edno, predov\u0161etk\u00fdm \u010derven\u00e9, sa pova\u017euje za s\u00fa\u010das\u0165 di\u00e9ty v\u010faka obsahu antioxidantov, ktor\u00e9 m\u00f4\u017eu prinies\u0165 nieko\u013eko zdravotn\u00fdch v\u00fdhod, ale je d\u00f4le\u017eit\u00e9 konzumova\u0165 ho s mierou.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tipy_na_ine_diety_nielen_na_chudnutie\"><\/span>Tipy na in\u00e9 di\u00e9ty, nielen na chudnutie<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.sk\/blog\/bezlepkova-dieta\">Bezlepkov\u00e1 di\u00e9ta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/blog\/low-carb-dieta\">Low carb di\u00e9ta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/blog\/raw-strava\">Raw strava<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/blog\/keto-dieta\">Keto di\u00e9ta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.ochutnejorech.sk\/blog\/paleo-strava\">Paleo di\u00e9ta<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#x2705; \u010co je stredomorsk\u00e1 di\u00e9ta a na \u010dom je zalo\u017een\u00e1 &#x2705; Z\u00e1klady stredomorskej di\u00e9ty &#x2705; Povolen\u00e9 potraviny a orechy &#x2705; Chudnutie<\/p>\n","protected":false},"author":2,"featured_media":56429,"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":"Stredomorsk\u00e1 di\u00e9ta: Z\u00e1sady a stravovanie | Ochutnaj Orech","rank_math_description":"\u2705 \u010co je stredomorsk\u00e1 di\u00e9ta a z \u010doho vych\u00e1dza \u2705 Z\u00e1klady stredomorskej di\u00e9ty \u2705 Povolen\u00e9 potraviny a orechy \u2705 Najlep\u0161ia di\u00e9ta na chudnutie","rank_math_focus_keyword":"stredomorsk\u00e1 di\u00e9ta","rank_math_facebook_title":"Stredomorsk\u00e1 di\u00e9ta \u2013 v\u0161etko, \u010do o nej potrebujete vedie\u0165","rank_math_facebook_description":"\u2705 \u010co je stredomorsk\u00e1 di\u00e9ta a z \u010doho vych\u00e1dza \u2705 Z\u00e1klady stredomorskej di\u00e9ty \u2705 Povolen\u00e9 potraviny a orechy \u2705 Najlep\u0161ia di\u00e9ta na chudnutie","rank_math_facebook_image":"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2022\/10\/stredomorska-dieta-pruvodce.jpg","rank_math_twitter_title":"St\u0159edomo\u0159sk\u00e1 dieta: Z\u00e1sady a stravov\u00e1n\u00ed | Ochutnej O\u0159ech","rank_math_twitter_description":"\u2705 Co je st\u0159edomo\u0159sk\u00e1 dieta a z \u010deho vych\u00e1z\u00ed \u2705 Z\u00e1klady st\u0159edomo\u0159sk\u00e9 diety \u2705 Povolen\u00e9 potraviny a o\u0159echy \u2705 Hubnut\u00ed","footnotes":""},"categories":[376,696,391],"tags":[],"class_list":["post-2035","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrava-vyziva","category-diety-a-stravovanie","category-lifestyle"],"featured_image_src":"https:\/\/oosk.wps.cz\/wp-content\/uploads\/2026\/04\/stredomorska-dieta-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\/2035","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=2035"}],"version-history":[{"count":14,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/posts\/2035\/revisions"}],"predecessor-version":[{"id":56834,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/posts\/2035\/revisions\/56834"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/media\/56429"}],"wp:attachment":[{"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/media?parent=2035"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/categories?post=2035"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ochutnejorech.sk\/blog\/wp-json\/wp\/v2\/tags?post=2035"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}