{"id":12874,"date":"2020-12-31T13:16:42","date_gmt":"2020-12-31T12:16:42","guid":{"rendered":"https:\/\/herbastore.sk\/uncategorized-cs\/vlaknina-jako-prvni-pomoc-pri-hubnuti\/"},"modified":"2021-01-02T23:36:27","modified_gmt":"2021-01-02T22:36:27","slug":"vlaknina-jako-prvni-pomoc-pri-hubnuti","status":"publish","type":"post","link":"https:\/\/herbastore.sk\/cs\/makroziviny\/vlaknina-jako-prvni-pomoc-pri-hubnuti\/","title":{"rendered":"Vl\u00e1knina jako prvn\u00ed pomoc p\u0159i hubnut\u00ed"},"content":{"rendered":"

Pro\u010d je vhodn\u00e9 za\u0159adit co nejv\u00edce vl\u00e1kniny do va\u0161eho j\u00eddeln\u00ed\u010dku?<\/h2>\n

Vl\u00e1knina slou\u017e\u00ed jako ru\u010dn\u00ed brzda p\u0159i konzumaci cukru. Pokud sn\u00edte kostku cukru, va\u0161e t\u011blo ji t\u00e9m\u011b\u0159 okam\u017eit\u011b vst\u0159eb\u00e1, co\u017e zp\u016fsob\u00ed zv\u00fd\u0161en\u00ed inzul\u00ednu<\/strong> (neust\u00e1le zv\u00fd\u0161en\u00fd inzul\u00edn zp\u016fsobuje p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze).<\/p>\n

V p\u0159\u00edpad\u011b, \u017ee sn\u00edte jablko, kter\u00e9 rovn\u011b\u017e obsahuje cukry (p\u0159ev\u00e1\u017en\u011b frukt\u00f3zu), vst\u0159eb\u00e1v\u00e1n\u00ed cukru bude pomalej\u0161\u00ed i d\u00edky p\u0159\u00edtomnosti vl\u00e1kniny a enzym\u016f. Hladina inzul\u00ednu tedy neza\u010dne tak citeln\u011b r\u016fst.<\/p>\n

Bohu\u017eel m\u00e1lokdo z n\u00e1s m\u00e1 dostate\u010dn\u00fd p\u0159\u00edjem vl\u00e1kniny. V\u011bt\u0161inou jsme r\u00e1di, kdy\u017e se dostaneme na polovinu d\u00e1vky doporu\u010den\u00e9 American Diabetes Association, tedy americkou asociac\u00ed pro cukrovku. Podle t\u00e9to asociace by m\u011bl zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk denn\u011b p\u0159ijmout p\u0159ibli\u017en\u011b 20 a\u017e 35 gram\u016f vl\u00e1kniny.<\/strong><\/p>\n

Na druhou stranu by se to nem\u011blo p\u0159eh\u00e1n\u011bt ani s vl\u00e1kninou. V\u0161eho moc \u0161kod\u00ed – kdy\u017e pravideln\u011b j\u00edte v\u00edce ne\u017e 60 gram\u016f vl\u00e1kniny za den, m\u016f\u017eete m\u00edt krom\u011b bolest\u00ed b\u0159icha i probl\u00e9m se vst\u0159eb\u00e1v\u00e1n\u00edm d\u016fle\u017eit\u00fdch prvk\u016f<\/strong>, jako jsou ho\u0159\u010d\u00edk, v\u00e1pn\u00edk \u010di \u017eelezo.<\/p>\n

Vl\u00e1kniny konzumujeme sp\u00ed\u0161e m\u00e9n\u011b ne\u017e v\u00edce<\/h3>\n

Jak ji\u017e mo\u017en\u00e1 tu\u0161\u00edte, v\u011bt\u0161in\u011b z n\u00e1s v\u0161ak hroz\u00ed v\u00edce ne\u017e p\u0159ed\u00e1vkov\u00e1n\u00ed vl\u00e1kninou, sp\u00ed\u0161e jej\u00ed nedostatek. P\u0159i dlouhodob\u00e9m nedostatku doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed hladiny cholesterolu<\/a> v krvi<\/strong> a rozvoji kardiovaskul\u00e1rn\u00edch chorob.<\/p>\n

Rozvinout se m\u016f\u017ee cukrovka a potr\u00e1pit n\u00e1s m\u016f\u017ee \u010dast\u00e1 z\u00e1cpa a tak\u00e9 r\u016fst t\u011blesn\u00e9 hmotnosti a\u017e na \u00farove\u0148 obezity. V hor\u0161\u00edm p\u0159\u00edpad\u011b se u osob, kter\u00e9 p\u0159ij\u00edmaj\u00ed m\u00e9n\u011b vl\u00e1kniny, ne\u017e by m\u011bly, objevuj\u00ed \u017elu\u010dn\u00edkov\u00e9 kameny, z\u00e1n\u011bt slep\u00e9ho st\u0159eva a dokonce i rakovina tlust\u00e9ho st\u0159eva.<\/p>\n

Mo\u017en\u00e1 jste nyn\u00ed zapochybovali, zda m\u00e1te ve sv\u00e9m j\u00eddeln\u00ed\u010dku dost vl\u00e1kniny. Zm\u011bna v\u0161ak nem\u016f\u017ee p\u0159ij\u00edt najednou, tedy ze dne na den. Na zdrav\u011bj\u0161\u00ed \u017eivotn\u00ed styl si mus\u00ed na\u0161e t\u011blo zvykat postupn\u011b. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b hroz\u00ed probl\u00e9my s tr\u00e1ven\u00edm a m\u016f\u017eeme trp\u011bt plynatost\u00ed a bolestmi b\u0159icha.<\/p>\n

Proto dbejme na to, abychom denn\u011b p\u0159ijali alespo\u0148 zm\u00edn\u011bnou polovinu doporu\u010den\u00e9 denn\u00ed d\u00e1vky, tedy p\u0159ibli\u017en\u011b 15 gram\u016f.<\/p>\n

Kde najdeme vl\u00e1kninu<\/h2>\n

Toto mno\u017estv\u00ed odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b 150 gram\u016fm celozrnn\u00e9ho pe\u010diva, 200 gram\u016fm ovesn\u00fdch vlo\u010dek nebo pouze 33 gram\u016fm p\u0161eni\u010dn\u00fdch otrub. Hodn\u011b vl\u00e1kniny obsahuj\u00ed p\u0161eni\u010dn\u00e9 kl\u00ed\u010dky, ln\u011bn\u00e1 sem\u00ednka, s\u00f3ja, fazole, hr\u00e1ch, m\u00e1k, arty\u010doky, \u010do\u010dka nebo su\u0161en\u00e9 f\u00edky.<\/p>\n

Dostatek vl\u00e1kniny z\u00edsk\u00e1te samoz\u0159ejm\u011b i z b\u011b\u017en\u00e9ho ovoce, jako jsou jablka nebo ban\u00e1ny, ale t\u011bch mus\u00edte sn\u00edst mnohem v\u00edce, abyste doporu\u010den\u00e9 denn\u00ed d\u00e1vky dos\u00e1hli. P\u0159irozen\u011b nezkou\u0161ejte z\u00edskat v\u0161echnu vl\u00e1kninu z jedn\u00e9 nebo dvou potravin, ale zkuste si vytvo\u0159it bohat\u00fd j\u00eddeln\u00ed\u010dek a pot\u0159ebn\u00e9 mno\u017estv\u00ed vl\u00e1kniny rozd\u011blit do cel\u00e9ho dne.<\/p>\n

Glykemick\u00fd index<\/h2>\n

Glykemick\u00fd index (GI) souvis\u00ed s obsahem vl\u00e1kniny.<\/p>\n

\u010c\u00edm vy\u0161\u0161\u00ed m\u00e1 ur\u010dit\u00e1 potravina glykemick\u00fd index, t\u00edm men\u0161\u00ed m\u00e1 obsah vl\u00e1kniny.<\/p><\/blockquote>\n

Z glykemick\u00e9ho indexu lze vy\u010d\u00edst, \u017ee \u010d\u00edm v\u00edce cukru potravina obsahuje, t\u00edm je jej\u00ed glykemick\u00fd index vy\u0161\u0161\u00ed. Znamen\u00e1 to, \u017ee cukry v potravin\u00e1ch s vysok\u00fdm GI se rychle \u0161t\u011bp\u00ed, vst\u0159eb\u00e1vaj\u00ed, prudce zvy\u0161uj\u00ed hladinu krevn\u00edho cukru a n\u00e1sledn\u011b i samotn\u00e9ho inzul\u00ednu.<\/p>\n

Utvrzuj\u00ed v n\u00e1s pocit hladu, proto\u017ee hladina cukru za\u010dne n\u00e1sledn\u011b prudce klesat a zp\u016fsob\u00ed hypoglyk\u00e9mii. \u0158\u00edk\u00e1me tomu „inzul\u00ednov\u00e1 houpa\u010dka“<\/strong>.<\/p>\n

Vl\u00e1knina je siln\u00fdm pomocn\u00edkem. J\u00eddlo s vysok\u00fdm GI m\u016f\u017eete p\u0159em\u011bnit na j\u00eddlo s n\u00edzkou glykemickou z\u00e1t\u011b\u017e\u00ed<\/strong>, pokud k n\u011bmu p\u0159id\u00e1te vl\u00e1kninu<\/strong> nav\u00edc (nap\u0159\u00edklad pomoc\u00ed tablet Vl\u00e1knina a bylinky<\/a><\/strong>). V praxi to nap\u0159\u00edklad m\u016f\u017ee znamenat, \u017ee k hranolk\u016fm nebo k pe\u010den\u00fdm brambor\u00e1m p\u0159id\u00e1te sal\u00e1t.<\/p>\n

Pou\u017eit\u00ed psyllia nepom\u00e1h\u00e1<\/h2>\n

Jeden z nejprod\u00e1van\u011bj\u0161\u00edch dopl\u0148k\u016f v\u00fd\u017eivy, je prezentov\u00e1n jako dokonal\u00e1 n\u00e1hrada vl\u00e1kniny, bohu\u017eel nen\u00ed tak \u00fa\u010dinn\u00fd, jak se \u010dasto uv\u00e1d\u00ed. Psyllium obsahuje pouze rozpustnou vl\u00e1kninu<\/strong>.<\/p>\n

Bez p\u0159\u00edtomnosti nerozpustn\u00e9 vl\u00e1kniny<\/strong> nepln\u00ed svou funkci p\u0159i zpomalov\u00e1n\u00ed uvol\u0148ov\u00e1n\u00ed gluk\u00f3zy do krve, kv\u016fli tomu, \u017ee oba typy vl\u00e1kniny tvo\u0159\u00ed jakousi s\u00ed\u0165, kter\u00e1 zpomaluje tok potravy na\u0161imi st\u0159evy. Zpomaluje i to, co se z potravy p\u0159en\u00e1\u0161\u00ed do krevn\u00edho \u0159e\u010di\u0161t\u011b.<\/p>\n

Proto vyu\u017e\u00edvejte ty dopl\u0148ky v\u00fd\u017eivy, kter\u00e9 obsahuj\u00ed oba druhy vl\u00e1kniny, tedy rozpustnou i nerozpustnou. Jedn\u00edm z nich je i Multivl\u00e1kninov\u00fd n\u00e1poj<\/a><\/strong>, kter\u00fd obsahuje vl\u00e1kninu z\u00edskanou ze \u0161esti r\u016fzn\u00fdch p\u0159\u00edrodn\u00edch zdroj\u016f.<\/p>\n

Potraviny, kter\u00e9 v\u00e1m dodaj\u00ed pocit sytosti<\/h2>\n

P\u0159ipravili jsme pro v\u00e1s kr\u00e1tk\u00fd seznam potravin s n\u00edzk\u00fdm GI:<\/p>\n

OVOCE:<\/strong> grep, jablka, broskve, meru\u0148ky, t\u0159e\u0161n\u011b, hru\u0161ky, ryb\u00edz, jahody, ostru\u017einy, vi\u0161n\u011b, kiwi, mango, \u0161vestky, citrony a gran\u00e1tov\u00e1 jablka (maj\u00ed se j\u00edst dopoledne, proto\u017ee podobn\u011b jako o\u0159echy pat\u0159\u00ed mezi potraviny s n\u00edzk\u00fdm GI, ale vy\u0161\u0161\u00ed hladinou cukr\u016f a kalori\u00ed).<\/p>\n

ZELENINA:<\/strong> brokolice, mrkev, zel\u00ed, sal\u00e1ty, raj\u010data, lilek, \u010desnek, okurky, paprika.<\/p>\n

LU\u0160T\u011aNINY A O\u0158ECHY:<\/strong> ara\u0161\u00eddy (nesolen\u00e9), fazolov\u00e9 lusky, ke\u0161u, s\u00f3ja, hr\u00e1ch, \u010do\u010dka, houby.<\/p>\n

Zaraduj\u00ed se i milovn\u00edci ml\u00e9ka, jogurt\u016f a kysan\u00fdch ml\u00e9\u010dn\u00fdch, neslazen\u00fdch v\u00fdrobk\u016f.<\/p>\n

Rozd\u00edl mezi rozpustnou a nerozpustnou vl\u00e1kninou<\/h2>\n

Jak bylo zm\u00edn\u011bno ji\u017e v p\u0159edchoz\u00edm \u010dl\u00e1nku, d\u011bl\u00ed se vl\u00e1knina na rozpustnou a nerozpustnou. Jak\u00fd je mezi t\u011bmito dv\u011bma druhy vl\u00e1kniny rozd\u00edl? Ta rozpustn\u00e1 se \u010d\u00e1ste\u010dn\u011b \u0161t\u011bp\u00ed v tenk\u00e9m st\u0159ev\u011b a p\u016fsob\u00ed jako probiotikum, co\u017e znamen\u00e1, \u017ee podporuje r\u016fst a aktivitu st\u0159evn\u00ed mikrofl\u00f3ry.<\/p>\n

Jak jsme se ji\u017e uvedli v\u00fd\u0161e, nadbytek tohoto typu m\u016f\u017ee v\u00e9st ke sn\u00ed\u017een\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed miner\u00e1l\u016f a stopov\u00fdch prvk\u016f. Rozpustnou vl\u00e1kninu najdeme p\u0159edev\u0161\u00edm v ovoci, lu\u0161t\u011bnin\u00e1ch \u010di brambor\u00e1ch.<\/p>\n

Tu nerozpustnou naopak obsahuje zejm\u00e9na zelenina, otruby a celozrnn\u00e9 pe\u010divo. D\u00edky n\u00ed se pro\u010di\u0161\u0165uje tlust\u00e9 st\u0159evo, nebo\u0165 pr\u00e1v\u011b tento typ vl\u00e1kniny zvy\u0161uje objem stolice.<\/p>\n

T\u00edm mimo jin\u00e9 p\u0159isp\u00edv\u00e1 k prevenci v\u016f\u010di civiliza\u010dn\u00edm chorob\u00e1m, jako je nap\u0159\u00edklad rakovina tlust\u00e9ho st\u0159eva \u010di kone\u010dn\u00edku. Tato onemocn\u011bn\u00ed mimochodem pat\u0159\u00ed k nej\u010dast\u011bj\u0161\u00edm p\u0159\u00ed\u010din\u00e1m \u00famrt\u00ed v modern\u00edch spole\u010dnostech, kam \u0159ad\u00edme i na\u0161i zemi.<\/p>\n

Vl\u00e1knina – a\u0165 u\u017e rozpustn\u00e1 nebo nerozpustn\u00e1 – na sebe v\u00e1\u017ee mutageny a karcinogeny. Tak\u00e9 urychluje st\u0159evn\u00ed pochody, co\u017e znamen\u00e1 v\u00fdrazn\u011b krat\u0161\u00ed kontakt t\u011bchto karcinogenn\u00edch l\u00e1tek se sliznic\u00ed st\u0159eva.<\/p>\n

A krom\u011b toho nikdy nen\u00ed \u0161patn\u00e9 zbavit na\u0161e t\u011blo bordelu, kter\u00fd se n\u00e1m nepoda\u0159ilo vst\u0159ebat. Spr\u00e1vn\u00e1 funkce st\u0159eva m\u00e1 toti\u017e tak\u00e9 v\u00fdrazn\u00fd vliv na na\u0161i psychiku. V\u017edy\u0165 modern\u00ed medic\u00edna naprosto b\u011b\u017en\u011b \u0159e\u0161\u00ed p\u0159\u00edmou komunikaci mozku se st\u0159evem p\u0159es nervov\u00fd syst\u00e9m, i kdy\u017e je\u0161t\u011b relativn\u011b ned\u00e1vno se o t\u00e9to souvislosti t\u00e9m\u011b\u0159 v\u016fbec nev\u011bd\u011blo.<\/p>\n

Co n\u00e1m tedy zb\u00fdv\u00e1?<\/h2>\n

Konzumujte ovoce a zeleninu<\/strong> co nejbl\u00ed\u017ee k jejich p\u0159irozen\u00e9 form\u011b. Z p\u0161eni\u010dn\u00fdch v\u00fdrobk\u016f vyb\u00edrejte zejm\u00e9na celozrnn\u00e9. Sna\u017ete se co nejv\u00edce vyh\u00fdbat pr\u016fmyslov\u011b zpracovan\u00fdm potravin\u00e1m a samoz\u0159ejm\u011b j\u00eddl\u016fm z rychl\u00e9ho ob\u010derstven\u00ed.<\/p>\n

Nam\u00edsto slazen\u00fdch n\u00e1poj\u016f zkuste p\u00edt \u010distou vodu, ovocn\u00e9 \u0161\u0165\u00e1vy nebo neslazen\u00fd \u010daj<\/a><\/strong>. Samoz\u0159ejm\u011b, dobr\u00fdm pomocn\u00edkem p\u0159i v\u00fdb\u011bru spr\u00e1vn\u00fdch potravin m\u016f\u017ee b\u00fdt i glykemick\u00fd index.<\/p>\n

Pokud m\u00e1te probl\u00e9my s nedostatkem vl\u00e1kniny, doporu\u010dujeme minim\u00e1ln\u011b zpo\u010d\u00e1tku kombinaci p\u0159\u00edrodn\u00edch zdroj\u016f a potravinov\u00fdch dopl\u0148k\u016f. U t\u011bch si v\u0161ak d\u00e1vejte pozor na procentu\u00e1ln\u00ed obsah vl\u00e1kniny a hlavn\u011b na zdroje, ze kter\u00fdch je z\u00edsk\u00e1na.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pro\u010d je vhodn\u00e9 za\u0159adit co nejv\u00edce vl\u00e1kniny do va\u0161eho j\u00eddeln\u00ed\u010dku? Vl\u00e1knina slou\u017e\u00ed jako ru\u010dn\u00ed brzda p\u0159i konzumaci cukru. Pokud sn\u00edte kostku cukru, va\u0161e t\u011blo ji t\u00e9m\u011b\u0159 okam\u017eit\u011b vst\u0159eb\u00e1, co\u017e zp\u016fsob\u00ed zv\u00fd\u0161en\u00ed inzul\u00ednu (neust\u00e1le zv\u00fd\u0161en\u00fd inzul\u00edn zp\u016fsobuje p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze). V p\u0159\u00edpad\u011b, \u017ee sn\u00edte jablko, kter\u00e9 rovn\u011b\u017e obsahuje cukry (p\u0159ev\u00e1\u017en\u011b frukt\u00f3zu), vst\u0159eb\u00e1v\u00e1n\u00ed cukru bude pomalej\u0161\u00ed i…<\/p>\n","protected":false},"author":23,"featured_media":7489,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[312],"tags":[],"class_list":["post-12874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-makroziviny"],"yoast_head":"\nVl\u00e1knina jako prvn\u00ed pomoc p\u0159i hubnut\u00ed - herbastore<\/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:\/\/herbastore.sk\/cs\/makroziviny\/vlaknina-jako-prvni-pomoc-pri-hubnuti\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vl\u00e1knina jako prvn\u00ed pomoc p\u0159i hubnut\u00ed - herbastore\" \/>\n<meta property=\"og:description\" content=\"Pro\u010d je vhodn\u00e9 za\u0159adit co nejv\u00edce vl\u00e1kniny do va\u0161eho j\u00eddeln\u00ed\u010dku? Vl\u00e1knina slou\u017e\u00ed jako ru\u010dn\u00ed brzda p\u0159i konzumaci cukru. Pokud sn\u00edte kostku cukru, va\u0161e t\u011blo ji t\u00e9m\u011b\u0159 okam\u017eit\u011b vst\u0159eb\u00e1, co\u017e zp\u016fsob\u00ed zv\u00fd\u0161en\u00ed inzul\u00ednu (neust\u00e1le zv\u00fd\u0161en\u00fd inzul\u00edn zp\u016fsobuje p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze). 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