{"id":929,"date":"2022-10-03T08:48:29","date_gmt":"2022-10-03T08:48:29","guid":{"rendered":"https:\/\/sportano.cz\/blog\/jidlo-v-horach-aneb-jake-zasoby-si-vzit-na-horskou-turu-prakticke-tipy\/"},"modified":"2025-07-23T10:25:24","modified_gmt":"2025-07-23T10:25:24","slug":"jidlo-v-horach-aneb-jake-zasoby-si-vzit-na-horskou-turu-prakticke-tipy","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/jidlo-v-horach-aneb-jake-zasoby-si-vzit-na-horskou-turu-prakticke-tipy\/","title":{"rendered":"J\u00eddlo v hor\u00e1ch aneb jak\u00e9 z\u00e1soby si vz\u00edt na horskou t\u00faru. Praktick\u00e9 tipy"},"content":{"rendered":"

Co si zabalit do batohu, abyste m\u011bli dostatek energie na horskou t\u00faru, abyste m\u011bli motivaci na dal\u0161\u00ed kilometry a mohli se kochat malebn\u00fdmi v\u00fdhledy bez pocitu \u00faporn\u00e9ho hladu? Porad\u00edme v\u00e1m, jak\u00e9 j\u00eddlo je pro v\u00e1s v hor\u00e1ch nejvhodn\u011bj\u0161\u00ed, podle toho, zda se chyst\u00e1te na jednodenn\u00ed v\u00fdlet, nebo na v\u00edcedenn\u00ed trek.<\/strong><\/p>\n

Pro\u010d si mus\u00edte br\u00e1t s sebou j\u00eddlo, kdy\u017e jedete do hor?<\/h2>\n

Pravd\u011bpodobn\u011b jste se u\u017e n\u011bkdy ocitli v podobn\u00e9 situaci, kdy v\u00e1m p\u0159et\u00ed\u017een\u00ed povinnostmi nedovolilo nic zakousnout a rostouc\u00ed hlad v\u00e1s ka\u017edou minutou tr\u00e1pil. Sn\u00ed\u017eila se tak\u00e9 va\u0161e v\u016fle a soust\u0159ed\u011bn\u00ed a vzrostl pocit \u00fanavy a frustrace. P\u0159i horsk\u00fdch t\u00far\u00e1ch pot\u0159ebuje va\u0161e t\u011blo podstatn\u011b v\u00edce energie ne\u017e p\u0159i ka\u017edodenn\u00edch aktivit\u00e1ch (jeden den t\u00fary znamen\u00e1 sp\u00e1len\u00ed a\u017e 4 000-6 000 kcal), co\u017e znamen\u00e1, \u017ee na nedostatek j\u00eddla m\u016f\u017ee reagovat je\u0161t\u011b siln\u011bji. Siln\u00fd hlad m\u016f\u017ee z v\u00fdletu odn\u00e9st ve\u0161kerou z\u00e1bavu a dokonce v\u00e1m zabr\u00e1nit v dosa\u017een\u00ed c\u00edle. Dostatek z\u00e1sob v\u00e1m pom\u016f\u017ee udr\u017eet si spr\u00e1vnou n\u00e1ladu a motivaci, ochr\u00e1n\u00ed v\u00e1s p\u0159ed n\u00e1sledky nedostatku energie (v\u010detn\u011b bolest\u00ed hlavy a mdlob) a zabr\u00e1n\u00ed zbyte\u010dn\u00e9mu p\u0159en\u00e1\u0161en\u00ed v\u00e1hy a pl\u00fdtv\u00e1n\u00ed potravinami.<\/p>\n

Co j\u00edst v hor\u00e1ch?<\/h2>\n

J\u00eddlo v hor\u00e1ch by m\u011blo b\u00fdt vysoce kalorick\u00e9 a z\u00e1rove\u0148 lehk\u00e9.<\/strong> To na jedn\u00e9 stran\u011b umo\u017e\u0148uje dodat t\u011blu pot\u0159ebnou energii a \u017eiviny a zajistit s\u00edlu na dlouhou dobu bez p\u0159et\u00ed\u017een\u00ed \u017ealudku. Na druhou stranu se d\u00edky t\u00e9to z\u00e1sad\u011b sn\u00ed\u017e\u00ed hmotnost zavazadel, kter\u00e1 nesete, co\u017e m\u00e1 zna\u010dn\u00fd v\u00fdznam nap\u0159\u00edklad na n\u00e1ro\u010dn\u00e9 trase pln\u00e9 strm\u00fdch stoup\u00e1n\u00ed. Dal\u0161\u00ed d\u016fle\u017eitou vlastnost\u00ed potravin pro horsk\u00e9 stezky je jejich konzistence. P\u0159i p\u0159\u00edprav\u011b z\u00e1sob je t\u0159eba zohlednit tak\u00e9 teplotu vzduchu. Nejprakti\u010dt\u011bj\u0161\u00edm \u0159e\u0161en\u00edm budou such\u00e9 z\u00e1soby<\/strong> zabalen\u00e9 tak, aby se daly snadno otev\u0159\u00edt a vyt\u00e1hnout.<\/p>\n

\"Turist\u00e9<\/p>\n

Sendvi\u010de<\/h3>\n

Nejobl\u00edben\u011bj\u0161\u00edm zp\u016fsobem, jak si zajistit, abyste na horsk\u00fdch stezk\u00e1ch nem\u011bli hlad, jsou sendvi\u010de. Zvolte celozrnn\u00fd chl\u00e9b nebo graham, m\u00e1slo nebo sendvi\u010dovou pomaz\u00e1nku a obl\u00edben\u00e9 p\u0159\u00edlohy v\u010detn\u011b s\u00fdra, uzenin a zeleniny a kl\u00ed\u010dk\u016f. M\u011bjte v\u0161ak na pam\u011bti, \u017ee sendvi\u010d se \u017elut\u00fdm s\u00fdrem nebo studen\u00fdm masem nebude po n\u011bkolika hodin\u00e1ch v batohu a na slunci tak chutn\u00fd, jako kdy\u017e byl vyroben. Milovn\u00edci masa si mohou nav\u00edc p\u0159ibalit kabanos nebo su\u0161en\u00e9 hov\u011bz\u00ed maso. Nebo se rozhodn\u011bte pro sladkou variantu a nama\u017ete chl\u00e9b n\u00edzkosacharidov\u00fdm d\u017eemem, o\u0159\u00ed\u0161kov\u00fdm kr\u00e9mem nebo medem. Sendvi\u010de zabalte do alobalu, voskovan\u00e9ho pap\u00edru nebo prov\u00e1zkov\u00fdch s\u00e1\u010dk\u016f a vlo\u017ete je do batohu, aby se nepoma\u010dkaly.<\/p>\n

\u010cokol\u00e1da<\/h3>\n

Je zn\u00e1mo, \u017ee \u010dokol\u00e1da je z\u00e1kladem horsk\u00fdch z\u00e1sob, a to bez nads\u00e1zky. Vyberte si ho\u0159kou \u010dokol\u00e1du, kter\u00e1 v\u00e1m dod\u00e1 energii, ani\u017e by zp\u016fsobila n\u00e1hl\u00fd vzestup hladiny inzul\u00ednu, co\u017e vede k rychl\u00e9mu n\u00e1vratu pocitu hladu. Pro rychl\u00e9 dopln\u011bn\u00ed energie se hod\u00ed m\u00edt v kapse tak\u00e9 m\u00e1tov\u00e9 nebo ovocn\u00e9 bonbony slazen\u00e9 xylitolem. Stejn\u011b tak challa. Nezapome\u0148te v\u0161ak, \u017ee horsk\u00e1 dieta nesm\u00ed b\u00fdt zalo\u017eena na sladkostech.<\/p>\n

\"N\u011bkolik<\/p>\n

Energetick\u00e9 ty\u010dinky<\/h3>\n

Ty v\u00e1m dodaj\u00ed energii nav\u00edc, abyste mohli pokra\u010dovat v ch\u016fzi, sn\u00ed\u017e\u00ed m\u00edru \u00fanavy, ale tak\u00e9 zlep\u0161\u00ed soust\u0159ed\u011bn\u00ed, a nav\u00edc nezat\u00ed\u017e\u00ed v\u00e1\u0161 \u017ealudek. Energetick\u00e9 ty\u010dinky maj\u00ed oproti sladkostem Snickers, Bounty nebo Twix v\u00fdhodu v tom, \u017ee jejich hlavn\u00ed slo\u017ekou jsou komplexn\u00ed sacharidy, kter\u00e9 nezp\u016fsobuj\u00ed n\u00e1hl\u00fd p\u0159\u00edval inzul\u00ednu, a tak v\u00e1s zasyt\u00ed na del\u0161\u00ed dobu.<\/p>\n

\u010cerstv\u00e9 a su\u0161en\u00e9 ovoce<\/h3>\n

\u010cerstv\u00e9 ovoce, jako jsou ban\u00e1ny, jablka, mandarinky, hru\u0161ky, hroznov\u00e9 v\u00edno nebo broskve, je nejen skv\u011blou sva\u010dinou, kter\u00e1 n\u00e1m dod\u00e1 d\u016fle\u017eit\u00e9 vitam\u00edny a miner\u00e1ly. \u00da\u010dinn\u011b pom\u00e1haj\u00ed dopl\u0148ovat hladinu hydratace. Ovoce, zejm\u00e9na m\u011bkk\u00e9, je dobr\u00e9 zabalit do n\u00e1doby, abyste j\u00edm n\u00e1hodou nezne\u010distili obsah batohu. Ze su\u0161en\u00e9ho ovoce si vyberte f\u00edky, datle, meru\u0148ky, ban\u00e1ny nebo d\u00fd\u0148ov\u00e1 sem\u00ednka.<\/p>\n

O\u0159echy<\/h3>\n

Vzhledem k vysok\u00e9mu obsahu kalori\u00ed (100 g o\u0159ech\u016f m\u00e1 550 a\u017e 750 kcal – makadamov\u00e9 o\u0159echy) a obsahu b\u00edlkovin (15-20 %), vl\u00e1kniny, nenasycen\u00fdch mastn\u00fdch kyselin, ho\u0159\u010d\u00edku, drasl\u00edku, v\u00e1pn\u00edku a vitamin\u016f jsou ide\u00e1ln\u00ed jako syt\u00e1 sva\u010dina b\u011bhem intenzivn\u00ed t\u00fary. Vyhn\u011bte se solen\u00fdm o\u0159ech\u016fm – budou m\u00edt pot\u00ed\u017ee s \u017e\u00edzn\u00ed.<\/p>\n

Mrazem su\u0161en\u00e9 potraviny – tepl\u00e9 j\u00eddlo v hor\u00e1ch bez va\u0159en\u00ed<\/h2>\n

\u0160irok\u00e1 nab\u00eddka lyofilizovan\u00fdch potravin (tak\u00e9 ve form\u011b MRE, neboli Meal, Ready-To-Eat, zn\u00e1m\u00fdch tak\u00e9 jako poln\u00ed nebo vojensk\u00e9 p\u0159\u00edd\u011bly) v\u00e1m umo\u017en\u00ed j\u00edst pestrou, plnohodnotnou a hlavn\u011b teplou stravu. Sta\u010d\u00ed takov\u00fd pokrm zal\u00edt spr\u00e1vn\u00fdm mno\u017estv\u00edm hork\u00e9 vody, zam\u00edchat a n\u011bkolik minut po\u010dkat. N\u011bkter\u00e9 pokrmy jsou dod\u00e1v\u00e1ny s chemick\u00fdm oh\u0159\u00edva\u010dem, kter\u00fd usnad\u0148uje p\u0159\u00edpravu. K sn\u00eddani si m\u016f\u017eete d\u00e1t nap\u0159\u00edklad ovesnou ka\u0161i s ovocem a chia sem\u00ednky nebo m\u00edchan\u00e1 vaj\u00ed\u010dka, k ob\u011bdu bigos, chilli sin carne, rizoto, \u0161pagety nebo vep\u0159ovou panenku a k ve\u010de\u0159i zeleninovou nebo gul\u00e1\u0161ovou pol\u00e9vku.<\/p>\n

\"\u017dena<\/p>\n

Kolik z\u00e1sob si vz\u00edt na horskou t\u00faru?<\/h2>\n

Mno\u017estv\u00ed j\u00eddla v turistick\u00e9m batohu z\u00e1vis\u00ed na d\u00e9lce trasy a dob\u011b jej\u00edho zdol\u00e1n\u00ed. Jin\u00e9 z\u00e1soby budete pot\u0159ebovat na n\u011bkolikahodinovou proch\u00e1zku po nen\u00e1ro\u010dn\u00e9 stezce v Beskydech a jin\u00e9 na n\u011bkolikadenn\u00ed t\u00faru v Tatr\u00e1ch. D\u016fle\u017eit\u00e9 je tak\u00e9, zda jsou na trase p\u0159\u00edst\u0159e\u0161ky, kde si budete moci koupit j\u00eddlo, d\u00e1t si tepl\u00e9 j\u00eddlo nebo si zal\u00edt nap\u0159\u00edklad mrazem su\u0161en\u00fd pokrm teplou vodou, nebo zda jste odk\u00e1z\u00e1ni pouze na sebe a p\u0159ipraven\u00e9 z\u00e1soby.<\/p>\n

J\u00eddlo v hor\u00e1ch na jednodenn\u00ed v\u00fdlet<\/h3>\n

Ne\u017e se vyd\u00e1te na horsk\u00e9 dobrodru\u017estv\u00ed, dejte si zdravou a vydatnou sn\u00eddani, nap\u0159\u00edklad omeletu se zeleninou, m\u00edchan\u00e1 vaj\u00ed\u010dka, m\u00fcsli s ovocem nebo ovesn\u00e9 vlo\u010dky, abyste m\u011bli dostatek energie na horskou v\u00fdzvu u\u017e na za\u010d\u00e1tku dne. Na celodenn\u00ed v\u00fdlet do hor trvaj\u00edc\u00ed d\u00e9le ne\u017e 2 hodiny si vezm\u011bte such\u00e9 z\u00e1soby v\u010detn\u011b sendvi\u010d\u016f (2-3 kusy), mal\u00e9ho bal\u00ed\u010dku studentsk\u00e9 sm\u011bsi, \u010dokol\u00e1dy s vysok\u00fdm obsahem kakaa\/energetick\u00e9 ty\u010dinky a nakr\u00e1jen\u00e9ho ovoce. Na podzim a v zim\u011b je dobr\u00e9 p\u0159ibalit si do termosky dom\u00e1c\u00ed pol\u00e9vku nebo j\u00eddlo na b\u00e1zi kuskusu, r\u00fd\u017ee \u010di t\u011bstovin, abyste mohli sn\u00edst n\u011bco tepl\u00e9ho.<\/p>\n

Horsk\u00e1 strava na v\u00edcedenn\u00ed t\u00faru<\/h3>\n

P\u0159i v\u00edcedenn\u00ed t\u00fa\u0159e v hor\u00e1ch bude mno\u017estv\u00ed z\u00e1sob z\u00e1viset na tom, zda vyu\u017eijete chaty dostupn\u00e9 na trase, nebo se rozhodnete p\u0159ipravovat si j\u00eddlo sami. V druh\u00e9m p\u0159\u00edpad\u011b si s sebou budete muset vz\u00edt dal\u0161\u00ed turistick\u00fd va\u0159i\u010d a kartu\u0161i nebo ho\u0159\u00e1k, abyste si mohli oh\u0159\u00e1t vodu na \u010daj\/k\u00e1vu nebo uva\u0159it zdrav\u00e9 j\u00eddlo. Nezapome\u0148te na p\u0159\u00edbory a n\u00e1dob\u00ed (hod\u00ed se alespo\u0148 cestovn\u00ed hrnek, meniskus a l\u017e\u00edce nebo p\u0159\u00edbor 3 v 1). Nejl\u00e9pe se zde hod\u00ed mrazem su\u0161en\u00e9 nebo instantn\u00ed pokrmy. Vyb\u00edrejte produkty, kter\u00e9 jsou v\u00fd\u017eivn\u00e9, lehk\u00e9, maj\u00ed dlouh\u00e9 datum spot\u0159eby a snadno se p\u0159en\u00e1\u0161ej\u00ed. Balte zeleninu a ovoce do n\u00e1dob. Nezapome\u0148te na ko\u0159en\u00ed – nev\u00e1\u017e\u00ed mnoho, ale dod\u00e1 va\u0161emu pokrmu tu spr\u00e1vnou chu\u0165 a dal\u0161\u00ed motivaci k tomu, abyste se sna\u017eili ud\u011blat n\u011bco nav\u00edc. Napl\u00e1nujte si dv\u011b hlavn\u00ed j\u00eddla – sn\u00eddani a ve\u010de\u0159i – a nezapome\u0148te si ka\u017ed\u00e9 1-2 hodiny dop\u0159\u00e1t sva\u010dinu, kter\u00e1 v\u00e1m dod\u00e1 energii.<\/p>\n

\"T\u0159i<\/p>\n

Co p\u00edt v hor\u00e1ch?<\/h2>\n

P\u0159i balen\u00ed z\u00e1sob na horskou t\u00faru je nezbytn\u00e9 m\u00edt v z\u00e1sob\u011b dostate\u010dn\u00e9 mno\u017estv\u00ed tekutin, tj. asi 3-6 litr\u016f na den v z\u00e1vislosti na d\u00e9lce a n\u00e1ro\u010dnosti trasy, tempu ch\u016fze, teplot\u011b vzduchu atd. O \u00fa\u010dinc\u00edch p\u0159im\u011b\u0159en\u00e9ho mno\u017estv\u00ed tekutin a o tom, jak je p\u0159ij\u00edmat, si m\u016f\u017eete p\u0159e\u010d\u00edst v na\u0161em pr\u016fvodci: Spr\u00e1vn\u00e1 hydratace organismu<\/u><\/a>.<\/p>\n

Na t\u00fary v hor\u00e1ch je nejlep\u0161\u00ed voda nebo dom\u00e1c\u00ed izotonick\u00fd n\u00e1poj (do 1 litru vody p\u0159idejte vyma\u010dkanou pomeran\u010dovou, grapefruitovou nebo citronovou \u0161\u0165\u00e1vu, \u0161petku soli a trochu medu podle chuti). \u017d\u00edze\u0148 uhas\u00ed tak\u00e9 kokosov\u00e1 voda nebo n\u00e1poj z aloe vera, kter\u00e9 mimo jin\u00e9 d\u00edky obsahu ho\u0159\u010d\u00edku a drasl\u00edku dopln\u00ed elektrolyty v krvi. V zim\u011b a v p\u0159echodn\u00e9m obdob\u00ed se v\u00e1m bude hodit termoska s horkou k\u00e1vou nebo \u010dajem obohacen\u00fdm o med, z\u00e1zvor a citron. Pro za\u010d\u00e1tek se vyplat\u00ed m\u00edt alespo\u0148 jednu 1,5 litrovou l\u00e1hev.<\/p>\n

Abyste se vyhnuli nadm\u011brn\u00e9 hmotnosti, je dobr\u00e9 si s sebou vz\u00edt cestovn\u00ed filtr na vodu nebo \u010distic\u00ed tablety, abyste si mohli doplnit z\u00e1soby tekutin podle pot\u0159eby.<\/p>\n

P\u0159e\u010dt\u011bte si tak\u00e9 n\u00e1\u0161 \u010dl\u00e1nek: Co si vz\u00edt na hory<\/u><\/a>, abyste byli pln\u011b p\u0159ipraveni na t\u00faru po horsk\u00fdch stezk\u00e1ch a aby v\u00e1s nezasko\u010dily pov\u011btrnostn\u00ed podm\u00ednky nebo jin\u00e9 neo\u010dek\u00e1van\u00e9 situace.<\/p>\n","protected":false},"excerpt":{"rendered":"

Co si zabalit do batohu, abyste m\u011bli dostatek energie na horskou t\u00faru, abyste m\u011bli motivaci na dal\u0161\u00ed kilometry a mohli se kochat malebn\u00fdmi v\u00fdhledy bez pocitu \u00faporn\u00e9ho hladu? Porad\u00edme v\u00e1m, jak\u00e9 j\u00eddlo je pro v\u00e1s v hor\u00e1ch nejvhodn\u011bj\u0161\u00ed, podle toho, zda se chyst\u00e1te na jednodenn\u00ed v\u00fdlet, nebo na v\u00edcedenn\u00ed trek. Pro\u010d si mus\u00edte br\u00e1t s […]<\/p>\n","protected":false},"author":7,"featured_media":935,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[24],"tags":[],"class_list":["post-929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-turistika"],"acf":[],"yoast_head":"\nJ\u00eddlo v hor\u00e1ch aneb jak\u00e9 z\u00e1soby si vz\u00edt na horskou t\u00faru. Praktick\u00e9 tipy - Blog Sportano.cz<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.cz\/blog\/jidlo-v-horach-aneb-jake-zasoby-si-vzit-na-horskou-turu-prakticke-tipy\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J\u00eddlo v hor\u00e1ch aneb jak\u00e9 z\u00e1soby si vz\u00edt na horskou t\u00faru. Praktick\u00e9 tipy - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Co si zabalit do batohu, abyste m\u011bli dostatek energie na horskou t\u00faru, abyste m\u011bli motivaci na dal\u0161\u00ed kilometry a mohli se kochat malebn\u00fdmi v\u00fdhledy bez pocitu \u00faporn\u00e9ho hladu? Porad\u00edme v\u00e1m, jak\u00e9 j\u00eddlo je pro v\u00e1s v hor\u00e1ch nejvhodn\u011bj\u0161\u00ed, podle toho, zda se chyst\u00e1te na jednodenn\u00ed v\u00fdlet, nebo na v\u00edcedenn\u00ed trek. 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Praktick\u00e9 tipy - Blog Sportano.cz","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.cz\/blog\/jidlo-v-horach-aneb-jake-zasoby-si-vzit-na-horskou-turu-prakticke-tipy\/","og_locale":"cs_CZ","og_type":"article","og_title":"J\u00eddlo v hor\u00e1ch aneb jak\u00e9 z\u00e1soby si vz\u00edt na horskou t\u00faru. Praktick\u00e9 tipy - Blog Sportano.cz","og_description":"Co si zabalit do batohu, abyste m\u011bli dostatek energie na horskou t\u00faru, abyste m\u011bli motivaci na dal\u0161\u00ed kilometry a mohli se kochat malebn\u00fdmi v\u00fdhledy bez pocitu \u00faporn\u00e9ho hladu? Porad\u00edme v\u00e1m, jak\u00e9 j\u00eddlo je pro v\u00e1s v hor\u00e1ch nejvhodn\u011bj\u0161\u00ed, podle toho, zda se chyst\u00e1te na jednodenn\u00ed v\u00fdlet, nebo na v\u00edcedenn\u00ed trek. 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