{"id":143891,"date":"2025-01-29T14:13:49","date_gmt":"2025-01-29T22:13:49","guid":{"rendered":"https:\/\/www.pandasilk.com\/diet-and-sleep-foods-to-eat-and-avoid-for-better-rest\/"},"modified":"2025-01-29T15:10:33","modified_gmt":"2025-01-29T23:10:33","slug":"diet-and-sleep-foods-to-eat-and-avoid-for-better-rest","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/cs\/diet-and-sleep-foods-to-eat-and-avoid-for-better-rest\/","title":{"rendered":"J\u00eddlo a sp\u00e1nek: Co j\u00edst a \u010demu se vyhnout pro lep\u0161\u00ed odpo\u010dinek"},"content":{"rendered":"<p>Sp\u00e1nek a strava \u00fazce souvis\u00ed.  To, co j\u00edme, m\u016f\u017ee v\u00fdrazn\u011b ovlivnit kvalitu na\u0161eho no\u010dn\u00edho odpo\u010dinku.  N\u011bkter\u00e9 potraviny n\u00e1m pomohou usnout a prosp\u00edvaj\u00ed zdrav\u00e9mu sp\u00e1nku, zat\u00edmco jin\u00e9 mohou sp\u00e1nek naru\u0161ovat a v\u00e9st k neklidn\u00fdm noc\u00edm.  Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na potraviny, kter\u00e9 v\u00e1m pomohou k lep\u0161\u00edmu sp\u00e1nku, a na ty, kter\u00fdm byste se p\u0159ed span\u00edm m\u011bli vyhnout.<\/p>\n<h3>Potraviny podporuj\u00edc\u00ed kvalitn\u00ed sp\u00e1nek<\/h3>\n<p>Mnoho potravin obsahuje l\u00e1tky, kter\u00e9 podporuj\u00ed relaxaci a zlep\u0161uj\u00ed kvalitu sp\u00e1nku.  Mezi nejzn\u00e1m\u011bj\u0161\u00ed pat\u0159\u00ed:<\/p>\n<ul>\n<li><strong>T\u0159tinov\u00e1 \u0161\u0165\u00e1va<\/strong>: Obsahuje ho\u0159\u010d\u00edk, d\u016fle\u017eit\u00fd miner\u00e1l pro relaxaci sval\u016f a regulaci sp\u00e1nku.<\/li>\n<li><strong>Ban\u00e1ny<\/strong>:  Bohat\u00e9 na drasl\u00edk a ho\u0159\u010d\u00edk, oba p\u0159isp\u00edvaj\u00ed k uvoln\u011bn\u00ed a usnadn\u011bn\u00ed us\u00edn\u00e1n\u00ed.<\/li>\n<li><strong>Ovesn\u00e9 vlo\u010dky<\/strong>:  Obsahuj\u00ed tryptofan, aminokyselinu, kter\u00e1 se v t\u011ble p\u0159em\u011b\u0148uje na serotonin a melatonin, hormony reguluj\u00edc\u00ed sp\u00e1nek.<\/li>\n<li><strong>Mandle<\/strong>:  Obsahuj\u00ed ho\u0159\u010d\u00edk a melatonin, kter\u00e9 podporuj\u00ed klidn\u00fd sp\u00e1nek.<\/li>\n<li><strong>Tmav\u00e1 \u010dokol\u00e1da (s vysok\u00fdm obsahem kakaa):<\/strong> Obsahuje magnesium a antioxidanty, kter\u00e9 mohou zlep\u0161it kvalitu sp\u00e1nku.  Nicm\u00e9n\u011b je d\u016fle\u017eit\u00e9 j\u00edst ji s m\u00edrou kv\u016fli obsahu cukru.<\/li>\n<li><strong>\u0160\u0165\u00e1va z vi\u0161n\u00ed<\/strong>: Obsahuje melatonin, hormon sp\u00e1nku.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Potravina<\/th>\n<th>Kl\u00ed\u010dov\u00e9 slo\u017eky pro sp\u00e1nek<\/th>\n<th>P\u0159\u00ednosy pro sp\u00e1nek<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>T\u0159tinov\u00e1 \u0161\u0165\u00e1va<\/td>\n<td>Ho\u0159\u010d\u00edk<\/td>\n<td>Relaxace sval\u016f, regulace sp\u00e1nku<\/td>\n<\/tr>\n<tr>\n<td>Ban\u00e1ny<\/td>\n<td>Drasl\u00edk, ho\u0159\u010d\u00edk<\/td>\n<td>Uvoln\u011bn\u00ed, usnadn\u011bn\u00ed us\u00edn\u00e1n\u00ed<\/td>\n<\/tr>\n<tr>\n<td>Ovesn\u00e9 vlo\u010dky<\/td>\n<td>Tryptofan<\/td>\n<td>Produkce serotoninu a melatoninu<\/td>\n<\/tr>\n<tr>\n<td>Mandle<\/td>\n<td>Ho\u0159\u010d\u00edk, melatonin<\/td>\n<td>Klidn\u00fd sp\u00e1nek<\/td>\n<\/tr>\n<tr>\n<td>Tmav\u00e1 \u010dokol\u00e1da<\/td>\n<td>Magnesium, antioxidanty<\/td>\n<td>Zlep\u0161en\u00ed kvality sp\u00e1nku (s m\u00edrou!)<\/td>\n<\/tr>\n<tr>\n<td>\u0160\u0165\u00e1va z vi\u0161n\u00ed<\/td>\n<td>Melatonin<\/td>\n<td>Zv\u00fd\u0161en\u00ed hladiny melatoninu v t\u011ble<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Potraviny, kter\u00fdm se p\u0159ed span\u00edm vyhnout<\/h3>\n<p>N\u011bkter\u00e9 potraviny mohou sp\u00e1nek naru\u0161ovat a v\u00e9st k neklidn\u00fdm noc\u00edm.  Je d\u016fle\u017eit\u00e9 se jim p\u0159ed span\u00edm vyhnout:<\/p>\n<ul>\n<li><strong>Kofein<\/strong>: Stimulant, kter\u00fd br\u00e1n\u00ed us\u00edn\u00e1n\u00ed a naru\u0161uje kvalitu sp\u00e1nku.  Vyh\u00fdbejte se k\u00e1v\u011b, \u010daji a energetick\u00fdm n\u00e1poj\u016fm n\u011bkolik hodin p\u0159ed span\u00edm.<\/li>\n<li><strong>Alkohol<\/strong>:  A\u010dkoli m\u016f\u017ee zpo\u010d\u00e1tku vyvolat pocit ospalosti, alkohol naru\u0161uje sp\u00e1nkov\u00fd cyklus a vede k nekvalitn\u00edmu sp\u00e1nku.<\/li>\n<li><strong>Kysl\u00e9 a tu\u010dn\u00e9 j\u00eddlo<\/strong>:  T\u011b\u017ek\u00e1 j\u00eddla p\u0159ed span\u00edm mohou zp\u016fsobit tr\u00e1vic\u00ed pot\u00ed\u017ee a nepohodl\u00ed, kter\u00e9 zt\u011b\u017euj\u00ed us\u00edn\u00e1n\u00ed.<\/li>\n<li><strong>Sladk\u00e9 n\u00e1poje a cukr<\/strong>:  Cukr m\u016f\u017ee zp\u016fsobit energetick\u00e9 v\u00fdkyvy a ovlivnit kvalitu sp\u00e1nku.<\/li>\n<li><strong>Pikantn\u00ed j\u00eddla<\/strong>: Mohou zp\u016fsobit p\u00e1len\u00ed \u017e\u00e1hy a naru\u0161it sp\u00e1nek.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Potravina<\/th>\n<th>D\u016fsledky na sp\u00e1nek<\/th>\n<th>Doporu\u010den\u00ed<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Kofein<\/td>\n<td>Br\u00e1n\u00ed us\u00edn\u00e1n\u00ed, naru\u0161uje kvalitu sp\u00e1nku<\/td>\n<td>Vyh\u00fdbat se n\u011bkolik hodin p\u0159ed span\u00edm<\/td>\n<\/tr>\n<tr>\n<td>Alkohol<\/td>\n<td>Naru\u0161uje sp\u00e1nkov\u00fd cyklus, nekvalitn\u00ed sp\u00e1nek<\/td>\n<td>Vyh\u00fdbat se p\u0159ed span\u00edm<\/td>\n<\/tr>\n<tr>\n<td>Kysl\u00e9 a tu\u010dn\u00e9 j\u00eddlo<\/td>\n<td>Tr\u00e1vic\u00ed pot\u00ed\u017ee, nepohodl\u00ed<\/td>\n<td>Lehk\u00e1 ve\u010de\u0159e n\u011bkolik hodin p\u0159ed span\u00edm<\/td>\n<\/tr>\n<tr>\n<td>Sladk\u00e9 n\u00e1poje<\/td>\n<td>Energetick\u00e9 v\u00fdkyvy, ovlivn\u011bn\u00ed kvality sp\u00e1nku<\/td>\n<td>Omezit konzumaci p\u0159ed span\u00edm<\/td>\n<\/tr>\n<tr>\n<td>Pikantn\u00ed j\u00eddla<\/td>\n<td>P\u00e1len\u00ed \u017e\u00e1hy, naru\u0161en\u00ed sp\u00e1nku<\/td>\n<td>Vyh\u00fdbat se p\u0159ed span\u00edm<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Doporu\u010den\u00ed pro zdrav\u00fd sp\u00e1nek<\/h3>\n<p>Krom\u011b stravy je d\u016fle\u017eit\u00e9 dodr\u017eovat i dal\u0161\u00ed z\u00e1sady pro zdrav\u00fd sp\u00e1nek:  udr\u017eovat pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim, zajistit si tich\u00e9 a tmav\u00e9 prost\u0159ed\u00ed pro sp\u00e1nek,  vyh\u00fdbat se pou\u017e\u00edv\u00e1n\u00ed elektronick\u00fdch za\u0159\u00edzen\u00ed p\u0159ed span\u00edm a  za\u010d\u00edt se uvol\u0148ovac\u00edmi aktivitami p\u0159ed span\u00edm.<\/p>\n<p>Kvalitn\u00ed sp\u00e1nek je kl\u00ed\u010dov\u00fd pro na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed.  Spr\u00e1vn\u00e1 strava hraje v tomto ohledu d\u016fle\u017eitou roli.  V\u011bdom\u00fd v\u00fdb\u011br potravin n\u00e1m m\u016f\u017ee pomoci dos\u00e1hnout klidn\u00e9ho a regenera\u010dn\u00edho sp\u00e1nku a zlep\u0161it tak celkovou kvalitu \u017eivota.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sp\u00e1nek a strava \u00fazce souvis\u00ed. To, co j\u00edme, m\u016f\u017ee v\u00fdrazn\u011b ovlivnit kvalitu na\u0161eho no\u010dn\u00edho odpo\u010dinku. N\u011bkter\u00e9 potraviny n\u00e1m pomohou usnout a prosp\u00edvaj\u00ed zdrav\u00e9mu sp\u00e1nku, zat\u00edmco jin\u00e9 mohou sp\u00e1nek naru\u0161ovat a v\u00e9st k neklidn\u00fdm noc\u00edm. Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na potraviny, kter\u00e9 v\u00e1m pomohou k lep\u0161\u00edmu sp\u00e1nku, a na ty, kter\u00fdm byste se p\u0159ed span\u00edm m\u011bli<\/p>\n","protected":false},"author":1,"featured_media":76552,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37903],"tags":[],"class_list":["post-143891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping-cs","prodpage-classic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/143891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/comments?post=143891"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/143891\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media\/76552"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media?parent=143891"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/categories?post=143891"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/tags?post=143891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}