Jednoduché a zdravé: Skúste vegánske maslo, mlieko a nátierku

Čoraz viac ľudí prechádza na vegetariánsky a vegánsky spôsob stravovania. Pokiaľ si neviete predstaviť život bez živočíšnych produktov, vedzte, že jeden odľahčujúci deň v týždni váš organizmus uvíta a odmení sa vám dobrým pocitom.

Skúste naše domáce recepty a uvidíte, že aspoň jeden z nich si zamilujete!

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Cestu k zdravšiemu stravovaniu začnite krátkym pôstom

Jeden deň bez jedla živočíšneho pôvodu zvládne každý zdravý človek a odmenou vám bude príjemný pocit z víťazstva nad sebou samým a menšie bruško. Počas 24 hodín sa vyhýbajte všetkým mäsovým jedlám, vajciam, mlieku a mliečnym výrobkom, pite bylinkové čaje, vlažnú vodu a ovocné a zeleninové šťavy v dostatočnej miere. Ráno začnite s orechovým „mliekom“, na obed si dajte poriadnu dávku zeleninového jedla so zemiakmi, ryžou, pohánkou či exotickou quinoou a večeru zavŕšte chlebom s vegánskou pomazánkou.

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Opakovane použiteľná silikónová podložka z Tchibo umožňuje piecť bez tuku. Foto: Tchibo

Recept na domáce orechové „mlieko“

Do vody namočte 200 g orechov a nechajte odstáť 12 hodín. Vodu zlejte a nahraďte ju 1 litrom čerstvej vody. Tyčovým mixérom orechy vo vode rozmixujte čo najviac. Tekutinu prelejte do vrecúška na prípravu orechového mlieka (ponúka Tchibo) a preceďte do vhodnej nádoby. Zvyšnú tekutinu z vrecúška poriadne vytlačte a vychutnajte si svoje vlastné orechové, mandľové, kešu či arašidové „mlieko“. V chladničke vydrží 3 až 5 dní.

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S vrecúškom na výrobu rastlinného „mlieka“ z Tchibo to bude zábava. Foto: Tchibo

Či už je racionálna strava vašou dennou rutinou, alebo sa s ňou ešte len zoznamujete, všetky recepty na nové dobroty sú vítané. Čo by ste povedali na vegánsku nátierku z domáceho sójového tvarohu?

Vegánska nátierka zo sójového tvarohu

Jeden liter sójového nápoja zohrievajte v otvorenej nádobe v mikrovlnke pri 800 W po dobu 13 – 14 minút. Potom pridajte 30 ml citrónovej šťavy, 1 lyžičku soli a nechajte pol hodiny vychladnúť pri izbovej teplote. Zmes prelejte cez husté sito alebo vrecúško a sójový tvaroh preložte do nádoby. Pridajte 110 g sušených rajčín, bazalku a štipku mletej papriky a dobre premiešajte. Nechajte hodinu odpočívať v chladničke. Podávajte s chlebom alebo knäckebrotmi.

Náš tip: Posypte si nátierku doma vypestovanými bylinkami! Vyklíčia vám za pár dní a sú plné neoceniteľných prírodných živín. V ponuke Tchibo nájdete všetko potrebné na pestovanie týchto zásobníkov koncentrovanej energie.

Počuli ste už o domácom vegánskom masle? Stačí rozpustiť rastlinný tuk, napríklad kokosový olej a rozmixovať ho s rastlinným mliekom, trebárs ovsenným. Zmes nalejete do formičiek a dáte stuhnúť. Jednoduché, však?

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Stojan na pestovanie byliniek je zároveň pekná dekorácia. Foto: Tchibo

Počuli ste už o domácom vegánskom masle? Stačí rozpustiť rastlinný tuk, napríklad kokosový olej a rozmixovať ho s rastlinným mliekom, trebárs ovsenným. Zmes nalejete do formičiek a dáte stuhnúť. Jednoduché, však?

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Súpravu na výrobu vegánskeho masla nájdete v Tchibo.

Či už sa rozhodnete sami pestovať, piecť, lisovať, opekať alebo sa jednoducho len necháte inšpirovať zdravou kuchyňou, Tchibo má pre vás okrem klasiky aj veľa ďalších nápadov nielen pre vegánov a vegetariánov!

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    Additional stabilizer muscles for this explicit lift embrace your hip flexors,
    abdominal muscular tissues, shoulders and rhomboids (All About
    Powerlifting, 2017). Your quads are also hit, though
    the exact influence on your quads closely is decided by how far aside you'll
    find a way to place your legs. Your forearms are hit significantly with the
    raise as properly, although that is to be expected every time
    holding onto heavy weight the place the legs carry out the precise lifting.
    With a conventional deadlift, you start with a loaded barbell on the bottom
    in front of you during your deadlift
    program. The transfer itself doesn’t have a lot to do with precise sumo
    wrestling, but it does have a lot to do with coaching your lower body.
    We’ve obtained all the solutions to your sumo deadlift questions proper right here, together with whether or not you
    have to be using it in your exercise. Nevertheless, the standard deadlift
    requires more spinal rigidity, making it slightly extra demanding on the core.


    The stance resembles a natural movement that folks commonly perform when choosing something up off the ground.
    Sumo deadlifts could also be a better match if you have a historical past of lower back discomfort, or if you’re trying to work particularly in your quads and adductors.
    This is especially advantageous in a aggressive setting, where each kilogram issues, and decreasing the gap the bar must journey could be the necessary thing to lifting
    extra weight. Moreover, the movement emphasizes the adductors—the muscular
    tissues on the inside of the thighs—which helps to stabilize the body as you raise and lower
    the bar. Generally experimenting with both kinds can reveal
    nuances in how your physique responds to each, and incorporating each variations into your coaching might provide a extra balanced method to developing energy.

    To go from beginner to superior we have to undergo the progressions and master each movement.

    Placing in the work to master the basics, will set
    us up to lift essentially the most weight we are
    ready to in a powerlifting competition and to get stronger for
    different sports activities and actions as nicely. A beginner will struggle to
    keep up their newfound technique with elevated demands, corresponding to extra time beneath rigidity or a load is
    presented. Again, this might be because of an absence
    of body consciousness, or insufficient energy to maintain up the correct positions.
    The single leg deadlift is probably the most superior development of
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    Sumo and Standard Deadlifts activate different muscle teams,
    making them appropriate for varied body types.
    Keep In Mind to keep up control throughout the entire motion and avoid any jerky or fast
    motions. Focus on engaging the focused muscle groups to maximise the effectiveness of the sumo squat.
    It’s necessary to maintain a neutral spine all through the movement and keep away from rounding
    your back. Utilizing the right method ensures that you simply have interaction the best muscles and keep away from pointless strain in your
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    sumo coaching. On the other hand, the sumo squat is a squat variation carried out with a wide stance.
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    This variation targets the inner thigh muscular tissues, glutes, and
    quads whereas also challenging your core stability.

    Did you realize that each the sumo deadlift and the sumo squat
    workout routines have been used for hundreds of years to construct incredible
    strength and power?
    Want to simplify your glute coaching with
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    the pull by creating tension via your core, back, and posterior chain. Interact your shoulders
    by pulling barely up on the bar and urgent your legs by way of the ground.
    Brace your core and solidify this rigidity position by taking a breath in before the bar strikes off the floor.
    He additionally loves to help others to achieve their fitness targets and spread the knowledge the place
    wanted. Matthew's other passions include studying about mindfulness, strolling by way of nature, touring,
    and all the time working to improve general. Utilizing a mixed grip may be advantageous for the heavier lifts as it could make it easier to stop the bar from slipping out of your palms.

    Romanian Deadlifts are a great way to work your hip extension whereas holding an excellent again place.
    If you might be at all times doing things with a wide stance, you should do some shut stance, too.
    Stand with a barbell in entrance of your shins and your feet more than shoulder width apart.
    Preserving your legs practically straight, flex at the hips to bend forward and grab the bar along with
    your palms virtually touching. Maintain your again straight
    as you drive your hips ahead to raise the bar.
    To peak your deadlift, prepare single reps to simulate maximal effort, focus on a variation that exposes your weak point.

    Sumo deadlift muscle tissue focus mainly on the glutes, hamstrings, and quads.

    It also engages many secondary muscle tissue like the adductors and trapezius.
    This train might help enhance both strength and physique composition when done appropriately.
    To supplement your quad-dominant sumo deadlifts vs traditional
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    But either way, it’s good to add some selection to target a
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    to foot positioning, particularly in a more upright place.

    But again, I should stress, that lifting more weight for "more weight’s"
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    This is doubtlessly extra to do with nutrition and the "overfed" state.
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    He loves strongman despite his accidents, recently competing in his first event at Energy Culture, doing Static Monsters 2023.
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    coming down from it to middleweight. Today’s strongman athlete is more lean and muscular than prior to now because
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    Thicker belts (0.4 inches or more) supply plenty of help and
    they’re your finest bet for maximal lifts.
    Thinner belts (0.24 inches) have a steadiness of flexibility and help, so they’re extra versatile and can be utilized
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    Powerlifting belts and weightlifting belts
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    Nonetheless, when you aren't going for model new personal data and also you wish to incorporate twisting and high-intensity movements into your
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    To say that Olympic weightlifting involves a variety of the most technically difficult workout routines can be an understatement.
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    The lats actively pull the bar towards the hips to forestall it from
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    As you progress, keep in mind to listen to your body, prioritize type, and celebrate each
    milestone. The deficit deadlift is a gateway to a world
    of power and athleticism, and the journey is
    simply starting. The toes, hip, and knee angle
    of the sumo deadlift emphasizes the glutes, adductors (inner thighs), and quads greater than the regular deadlift does.
    Especially the vastus medialis indirect (VMO – Tear Drop) muscle of the quadriceps.
    Resistance bands are good alternatives to dumbbells and barbells.
    Resistance bands are excellent options to dumbbells
    and barbells, permitting you to carry out totally different deadlift variations by adjusting
    the tension stage from mild to heavy. First, deadlifts also train your lats, traps,
    quads, core, and forearms.
    Prevent this drawback by getting really tight initially of each rep,
    bracing your core as exhausting as you can, and specializing in preserving your chest up.
    The variety of times you deadlift per week is dependent upon the
    intensity and style of the lift. If you deadlift sumo, you might want to do it 2-3 occasions per week as it is rather technical.
    If you do a conventional deadlift, you might want to do it 1-2 times per week as it's less complicated to master.

    As you'll be able to see, each program has similarities and
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    sluggish. Your deadlift is not going to enhance in a single day, so hold the long game in mind!

    Training with bands and chains are advanced strategies that ought
    to be reserved for these that are very experienced with this motion. Maximal lifts are for competitions when you are nicely trained and prepared to compete.
    Training lighter than you assume you'll find a way to will hold you healthy and let you proceed to progress for years to
    come back. It’s a totally completely different thing to contract in opposition to an exterior pressure that
    is violently ripped away from you.
    As your deficit deadlift strength will increase, so too will your regular deadlift
    strength. However as Murdock explains, the deficit adds a larger range of motion to your deadlift, that means you have to bend your knees and hips a bit extra to lift the weight from the ground.
    In this position, you’ll put a larger demand
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    increased range of motion. Standing with your toes on plates imply you have to pull the bar further, which
    increases the recruitment of your glutes, hamstrings and lower back.
    By pausing for a few seconds initially of the raise, you
    must give consideration to maintaining proper type and fascinating the right muscles.


    To improve your energy within the deadlift, you should handle weak points throughout the range of motion.
    A weak point is a spot throughout the deadlift the place you're feeling the barbell slowing down or some extent in which you always
    fail beneath heavier masses. The deficit lifting
    is a troublesome exercise that wants cautious doing to get essentially the
    most out of it and stay injury-free. Rounding the again, letting the barbell pull away, and knees going
    too far forward are big no-nos. Do three to five units of three to six reps for power, or three units of 8-10 reps for measurement.

    We all know that we should take our coaching critically, which means every exercise.

    One of the best little hacks you'll find a way to apply to your training is to treat each rep like a max.
    If you needed, you would carry out some light weight
    units simply to keep up form. We’re now going to
    make use of some made-up numbers just so you possibly can see how this would look percentage clever.
    Mind you, you don’t need to make use of precise percentages however it may help in selecting weights.
    Now, when we get your block pull, you’re going to work
    up to a higher number than your deadlift through the first
    block, specifically on week 3 and probably week 2.
    The exact quantity can range lots depending on the person’s expertise but more importantly, the place the bar is raised
    to.
    You usually are not maxing out so keep it at 7-8 and modify if needed.

    As the bar is raised off the bottom, you will have a biomechanics benefit and can carry
    extra weight. This requires every muscle to exert extra drive, even for a smaller range of motion. Your whole
    physique will profit from this increased load, however your back
    and glutes will really feel it. There is no clear definition, but the gist is that it is a program designed to
    improve your deadlift.

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    Whether Or Not or not that's correct, it's nonetheless a fantastic deadlift
    variation. Opposite to the rack pull, the deficit deadlift
    entails that you're standing on an elevation as a
    substitute of the barbell. Comparable to the pause squat, the
    paused deadlift is a daily deadlift that you’ve added a pause to.
    Generally, the pause is added just an inch or two off the bottom, which is the biomechanically weakest part of the carry for most lifters.

    It was designed to assist enhance strength within the squat, bench press,
    and deadlift. The winner is set by who has the very best powerlifting total.
    In addition to weight coaching, powerlifters could pursue other types of
    training to improve their efficiency.
    If you need to build energy and power, you can run this until you start seeing
    diminishing returns (i.e. 3-12 months) or whenever you simply need
    to begin something fresh. Progressive overload from right here will
    simply come from ideally including more reps to
    units inside these powerlifting packages. However, this
    again is based on RPE so don’t add reps when you really feel fatigued.

    Attaching elastic bands to a barbell is a form of variable resistance
    that goals to accommodate the strength curve that exists once we carry.

    The sheer number of products marketed as absolutely
    important to boosting your whole is mind-blowing to say the least.
    While in theory, they all sound nice (and the jacked dudes on the advertisements certainly appear to enjoy them), the unfortunate actuality is that
    virtually all of them are crap. These are all widespread and legitimate questions that have to
    be answered prior to competing. I hope you enjoy it, and when you have
    any questions, feedback, or ideas, be happy to depart them
    at the finish. Our coaches regularly work with new powerlifters
    to offer on-line teaching providers. Shifting on to the bench press, Sonita
    Muluh knew that she needed to get a decent lift to maintain her dream
    of breaking the Complete World Document.
    You may see a police officer serving to spot their coaching associate who just received
    out of jail last week or a financial skilled carry in opposition to a coal miner.
    If you may be an athlete new to the sport, find a local powerlifting crew and
    see about joining. While powerlifting is an individual sport on the platform, it is a team sport in the health club.

    For instance, somebody who weighs heavier should have the power to lift extra absolute weight compared
    with someone who weighs less. However someone who weighs much less might
    be stronger based mostly on their relative body weight.
    Nonetheless, there's additionally another award
    that's given out to athletes, which is known as the "Best General Lifter".

    For the "Best Overall Lifter" Award, the IPF Points system is used.
    The IPF Factors system is a mathematical formula that compares athletes throughout totally different
    weight categories. A regional event is the place you compete against some of the finest lifters in a specific region.
    Take a take a look at my different article that discusses
    how robust you want to be at your first powerlifting meet.

    A widespread variation is the sumo deadlift, and if you're
    a competitive lifter, you would possibly need to test both lifts to see which you are the strongest in. While the deadlift primarily
    works your back and hips, almost your complete body is involved in a method or another on this full-body train. A advantage
    of the dumbbells (besides their accessibility) is that you will load your
    pecs maximally within the stretched backside place. That is each effective for muscle development and likewise close to the
    sticking level in the bench press. The feet-up bench
    press is a well-liked variant of the bench
    press during which you keep your toes within the air.
    By raising your toes you must create stability in your upper
    body as a substitute, which you would possibly then carry over to your
    common bench press. Right Here are some frequently asked questions that I typically hear when people ask what is powerlifting.

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