{"id":2156,"date":"2020-01-12T06:00:03","date_gmt":"2020-01-12T06:00:03","guid":{"rendered":"http:\/\/www.mojemedunka.cz\/?p=2156"},"modified":"2020-01-10T13:34:46","modified_gmt":"2020-01-10T13:34:46","slug":"potrebujeme-sacharidy","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2020\/01\/12\/potrebujeme-sacharidy\/","title":{"rendered":"Pot\u0159ebujeme sacharidy?"},"content":{"rendered":"<p><strong>Po V\u00e1noc\u00edch se mnoz\u00ed z n\u00e1s rozhodli hubnout a nasadili r\u016fzn\u00e9 diety. <\/strong>Principem mnoha diet je <strong>razantn\u00ed omezen\u00ed p\u0159\u00edsunu sacharid\u016f<\/strong>. Nab\u00edz\u00ed se ot\u00e1zka, co toto radik\u00e1ln\u00ed mezen\u00ed znamen\u00e1 pro na\u0161e t\u011blo a jak\u00e1 je v\u016fbec<strong> role sacharid\u016f ve v\u00fd\u017eiv\u011b<\/strong>.<strong>..<br \/>\n<\/strong>\u010cl\u00e1nek p\u0159ipravila<strong><em> Kate\u0159ina Boesenberg, BHSc. ND.<\/em><br \/>\n<\/strong><\/p>\n<p><strong>Pro\u010d\u00a0 pot\u0159ebujeme sacharidy?<br \/>\n<\/strong>Pokud se sna\u017e\u00edme vysv\u011btlit roli jednotliv\u00fdch makro slo\u017eek v\u00a0organismu, funkce sacharid\u016f je z\u0159ejm\u011b nejpochopiteln\u011bj\u0161\u00ed: sacharidy = energie. Sacharidy dod\u00e1vaj\u00ed energii na\u0161im sval\u016fm, tk\u00e1n\u00edm a jsou hlavn\u00edm zdrojem energie pro n\u00e1\u0161 mozek a ostatn\u00ed org\u00e1ny. Pot\u0159ebuje je ka\u017ed\u00e1 bu\u0148ka v\u00a0t\u011ble. To ale nen\u00ed v\u0161e.<br \/>\nSacharidy jsou tak\u00e9 pot\u0159ebn\u00e9 k\u00a0oxidaci tuk\u016f, jin\u00fdmi slovy k\u00a0jejich spalov\u00e1n\u00ed. Ano, ch\u00e1pete to spr\u00e1vn\u011b, pokud chcete zdrav\u011b hubnout, nesm\u00edte zapom\u00ednat na sacharidy! Dostate\u010dn\u00fd p\u0159\u00edsun sacharid\u016f tak\u00e9 zabra\u0148uje rozkl\u00e1d\u00e1n\u00ed b\u00edlkovin, kter\u00e9 t\u011blo v\u00a0p\u0159\u00edpad\u011b nedostatku energie vyu\u017e\u00edv\u00e1 jako n\u00e1hradn\u00ed zdroj. Vyu\u017e\u00edv\u00e1n\u00ed b\u00edlkovin jako n\u00e1hradn\u00edho zdroje energie je pro organismus nebezpe\u010dn\u00e9, proto\u017ee t\u011blo vlastn\u011b \u201ekonzumuje\u201c samo sebe.<br \/>\nSacharidy jsou d\u016fle\u017eit\u00e9 i pro n\u00e1\u0161 imunitn\u00ed syst\u00e9m a za\u017e\u00edv\u00e1n\u00ed. Mnoh\u00e9 imunitn\u00ed komplexy a protil\u00e1tky obsahuj\u00ed molekuly sacharid\u016f a d\u00edky nim bu\u0148ky v\u00ed, jak se maj\u00ed v\u00a0ur\u010dit\u00fdch situac\u00edch zachovat. Tomuto procesu se \u0159\u00edk\u00e1 \u201eproces bun\u011b\u010dn\u00e9ho rozpozn\u00e1v\u00e1n\u00ed\u201c a prob\u00edh\u00e1 nap\u0159\u00edklad u imunoglobulin\u016f. V\u00a0za\u017e\u00edvac\u00edm traktu sacharidy poskytuj\u00ed energii pro st\u0159evn\u00ed mikrofl\u00f3ru, jej\u00ed\u017e nerovnov\u00e1ha m\u016f\u017ee vy\u00fastit v\u00a0oslaben\u00ed imunitn\u00edho syst\u00e9mu, ve zv\u00fd\u0161enou z\u00e1n\u011btlivost organismu, v kognitivn\u00ed poruchy, deprese a mnoh\u00e9 jin\u00e9 zdravotn\u00ed obt\u00ed\u017ee.<\/p>\n<p><strong>Zdrav\u00e9 sacharidy<br \/>\n<\/strong>Do zdrav\u00fdch sacharid\u016f \u0159ad\u00edme p\u0159ev\u00e1\u017en\u011b tzv. komplexn\u00ed sacharidy. Jsou to sacharidy, kter\u00e9 maj\u00ed dlouh\u00e9 chemick\u00e9 vazby, obsahuj\u00ed vl\u00e1kninu a miner\u00e1ln\u00ed l\u00e1tky a k\u00a0jejich roz\u0161t\u011bpen\u00ed mus\u00ed t\u011blo vynalo\u017eit mnoho energie. V\u00fdsledkem je postupn\u00e9 uvol\u0148ov\u00e1n\u00ed gluk\u00f3zy do krevn\u00edho \u0159e\u010di\u0161t\u011b, pozvoln\u00e9 nab\u00edr\u00e1n\u00ed gluk\u00f3zy bu\u0148kami a jejich vyu\u017eit\u00ed bez zbyte\u010dn\u00e9ho nam\u00e1h\u00e1n\u00ed slinivky a hormon\u016f inzul\u00ednu a glukagonu.<br \/>\nMezi komplexn\u00ed sacharidy pat\u0159\u00ed v\u0161echny obiloviny ve sv\u00e9 p\u016fvodn\u00ed podob\u011b (tedy pr\u016fmyslov\u011b nezpracovan\u00e9), r\u016fzn\u00e9 druhy celozrnn\u00e9 mouky, pe\u010diva, vlo\u010dek a t\u011bstovin \u010di celozrnn\u00e1 r\u00fd\u017ee, d\u00e1le pak fazole, \u010do\u010dka, hr\u00e1ch, quinoa, amarant, zelen\u00e1 listov\u00e1 zelenina, ale tak\u00e9 \u0161krobov\u00e1 zelenina, jako jsou brambory, sladk\u00e9 brambory \u010di d\u00fdn\u011b.<br \/>\nDo skupiny zdrav\u00fdch sacharid\u016f m\u016f\u017eeme za\u0159adit i n\u011bkolik druh\u016f potravin obsahuj\u00edc\u00edch jednoduch\u00e9 sacharidy, a to ovoce a ml\u00e9\u010dn\u00e9 v\u00fdrobky. Proto\u017ee se v\u0161ak jedn\u00e1 o sacharidy s l\u00e9pe a rychleji \u0161t\u011bpiteln\u00fdmi vazbami, nem\u011bli bychom to s\u00a0jejich konzumac\u00ed p\u0159eh\u00e1n\u011bt. V\u00a0praxi to znamen\u00e1 j\u00edst cca 2 ks ovoce denn\u011b a vyb\u00edrat sp\u00ed\u0161e to z\u00a0m\u00edrn\u00e9ho klimatick\u00e9ho p\u00e1sma (tedy to, co n\u00e1m roste na zahr\u00e1dce nebo v lese). Tyto druhy n\u00e1m zajist\u00ed dostate\u010dn\u00fd p\u0159\u00edsun p\u0159irozen\u00e9ho \u201ecukru\u201c , kter\u00fd na\u0161e t\u011blo dok\u00e1\u017ee spr\u00e1vn\u011b vyu\u017e\u00edt. Z\u00e1rove\u0148 ovoce obsahuje vl\u00e1kninu a vitaminy, kter\u00e9 v\u00a0t\u011ble vykon\u00e1vaj\u00ed \u0159adu dal\u0161\u00edch funkc\u00ed. Konzumace v\u00edce ne\u017e 2 kus\u016f denn\u011b je v\u0161ak pro n\u00e1\u0161 organismus zat\u011b\u017euj\u00edc\u00ed a nen\u00ed t\u0159eba se ovocem p\u0159ej\u00eddat (jak si vysv\u011btl\u00edme v\u00a0dal\u0161\u00edch d\u00edlech seri\u00e1lu, konzumace zeleniny je pro n\u00e1s daleko d\u016fle\u017eit\u011bj\u0161\u00ed). Co se ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f t\u00fd\u010de, pokud netrp\u00edte intoleranc\u00ed na lakt\u00f3zu nebo p\u0159ecitliv\u011blost\u00ed nebo alergi\u00ed na kasein, m\u016f\u017eete je do stravy za\u0159adit 2 \u2013 4 x t\u00fddn\u011b. Je ov\u0161em t\u0159eba d\u00e1t pozor \u2013 jak u\u017e v\u00edte &#8212; na nadbyte\u010dnou konzumaci saturovan\u00fdch tuk\u016f.<\/p>\n<p><strong>A ty nezdrav\u00e9 &#8230;<br \/>\n<\/strong>Ty nezdrav\u00e9 asi dok\u00e1\u017eete vyjmenovat sami, bez n\u00e1pov\u011bdy. Sladkosti, kol\u00e1\u010de, buchty, bonbony, d\u017eemy, limon\u00e1dy a sirupy, b\u00edl\u00e9 pe\u010divo a chl\u00e9b, klasick\u00e9 t\u011bstoviny, b\u00edl\u00e1 r\u00fd\u017ee. Nezapom\u00ednejme ani na cukr, a to i ten hn\u011bd\u00fd, med, melasu a r\u016fzn\u00e1 jin\u00e1 sladidla, v\u010detn\u011b ag\u00e1vov\u00e9ho \u010di javorov\u00e9ho sirupu a slad\u016f.<br \/>\nVelice opatrn\u011b p\u0159istupujte i ke konzumaci kuku\u0159i\u010dn\u00fdch \u010di r\u00fd\u017eov\u00fdch t\u011bstovin a k v\u011bt\u0161in\u011b bezlepkov\u00fdch sm\u011bs\u00ed a pe\u010diva. Tyto potraviny obsahuj\u00ed rychle \u0161t\u011bpiteln\u00e9 sacharidy, kter\u00e9 zvedaj\u00ed hodnoty inzul\u00ednu a p\u0159isp\u00edvaj\u00ed k\u00a0z\u00e1n\u011btu a vzniku diabetu. Z\u00e1rove\u0148 je toti\u017e jejich obsah vl\u00e1kniny extr\u00e9mn\u011b n\u00edzk\u00fd a \u010dasto obsahuj\u00ed i bramborov\u00fd \u0161krob a dal\u0161\u00ed nevhodn\u00e1 plnidla.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Po V\u00e1noc\u00edch se mnoz\u00ed z n\u00e1s rozhodli hubnout a nasadili r\u016fzn\u00e9 diety. Principem mnoha diet je razantn\u00ed omezen\u00ed p\u0159\u00edsunu sacharid\u016f. Nab\u00edz\u00ed se ot\u00e1zka, co toto radik\u00e1ln\u00ed mezen\u00ed znamen\u00e1 pro na\u0161e t\u011blo a jak\u00e1 je v\u016fbec role sacharid\u016f ve v\u00fd\u017eiv\u011b&#8230; \u010cl\u00e1nek p\u0159ipravila Kate\u0159ina Boesenberg, BHSc. ND. Pro\u010d\u00a0 pot\u0159ebujeme sacharidy? Pokud se sna\u017e\u00edme vysv\u011btlit roli jednotliv\u00fdch makro slo\u017eek v\u00a0organismu, funkce sacharid\u016f je z\u0159ejm\u011b nejpochopiteln\u011bj\u0161\u00ed: sacharidy = energie. Sacharidy dod\u00e1vaj\u00ed energii na\u0161im sval\u016fm, tk\u00e1n\u00edm a jsou hlavn\u00edm zdrojem energie pro n\u00e1\u0161 mozek a ostatn\u00ed org\u00e1ny. Pot\u0159ebuje je ka\u017ed\u00e1 bu\u0148ka v\u00a0t\u011ble. To ale nen\u00ed v\u0161e. Sacharidy jsou tak\u00e9 pot\u0159ebn\u00e9 k\u00a0oxidaci tuk\u016f, jin\u00fdmi slovy k\u00a0jejich spalov\u00e1n\u00ed. Ano, ch\u00e1pete to spr\u00e1vn\u011b, pokud chcete zdrav\u011b hubnout, nesm\u00edte zapom\u00ednat na sacharidy! Dostate\u010dn\u00fd p\u0159\u00edsun sacharid\u016f tak\u00e9 zabra\u0148uje rozkl\u00e1d\u00e1n\u00ed b\u00edlkovin, kter\u00e9 t\u011blo v\u00a0p\u0159\u00edpad\u011b nedostatku energie vyu\u017e\u00edv\u00e1 jako n\u00e1hradn\u00ed zdroj. Vyu\u017e\u00edv\u00e1n\u00ed b\u00edlkovin jako n\u00e1hradn\u00edho zdroje energie je pro organismus nebezpe\u010dn\u00e9, proto\u017ee t\u011blo vlastn\u011b \u201ekonzumuje\u201c samo sebe. Sacharidy jsou d\u016fle\u017eit\u00e9 i pro n\u00e1\u0161 imunitn\u00ed syst\u00e9m a za\u017e\u00edv\u00e1n\u00ed. Mnoh\u00e9 imunitn\u00ed komplexy a protil\u00e1tky obsahuj\u00ed molekuly sacharid\u016f a d\u00edky nim bu\u0148ky v\u00ed, jak se maj\u00ed v\u00a0ur\u010dit\u00fdch situac\u00edch zachovat. Tomuto procesu se \u0159\u00edk\u00e1 \u201eproces bun\u011b\u010dn\u00e9ho rozpozn\u00e1v\u00e1n\u00ed\u201c a prob\u00edh\u00e1 nap\u0159\u00edklad u imunoglobulin\u016f. V\u00a0za\u017e\u00edvac\u00edm traktu sacharidy poskytuj\u00ed energii pro st\u0159evn\u00ed mikrofl\u00f3ru, jej\u00ed\u017e nerovnov\u00e1ha m\u016f\u017ee vy\u00fastit v\u00a0oslaben\u00ed imunitn\u00edho syst\u00e9mu, ve zv\u00fd\u0161enou z\u00e1n\u011btlivost organismu, v kognitivn\u00ed poruchy, deprese a mnoh\u00e9 jin\u00e9 zdravotn\u00ed obt\u00ed\u017ee. Zdrav\u00e9 sacharidy Do zdrav\u00fdch sacharid\u016f \u0159ad\u00edme p\u0159ev\u00e1\u017en\u011b tzv. komplexn\u00ed sacharidy. Jsou to sacharidy, kter\u00e9 maj\u00ed dlouh\u00e9 chemick\u00e9 vazby, obsahuj\u00ed vl\u00e1kninu a miner\u00e1ln\u00ed l\u00e1tky a k\u00a0jejich roz\u0161t\u011bpen\u00ed mus\u00ed t\u011blo vynalo\u017eit mnoho energie. V\u00fdsledkem je postupn\u00e9 uvol\u0148ov\u00e1n\u00ed gluk\u00f3zy do krevn\u00edho \u0159e\u010di\u0161t\u011b, pozvoln\u00e9 nab\u00edr\u00e1n\u00ed gluk\u00f3zy bu\u0148kami a jejich vyu\u017eit\u00ed bez zbyte\u010dn\u00e9ho nam\u00e1h\u00e1n\u00ed slinivky a hormon\u016f inzul\u00ednu a glukagonu. Mezi komplexn\u00ed sacharidy pat\u0159\u00ed v\u0161echny obiloviny ve sv\u00e9 p\u016fvodn\u00ed podob\u011b (tedy pr\u016fmyslov\u011b nezpracovan\u00e9), r\u016fzn\u00e9 druhy celozrnn\u00e9 mouky, pe\u010diva, vlo\u010dek a t\u011bstovin \u010di celozrnn\u00e1 r\u00fd\u017ee, d\u00e1le pak fazole, \u010do\u010dka, hr\u00e1ch, quinoa, amarant, zelen\u00e1 listov\u00e1 zelenina, ale tak\u00e9 \u0161krobov\u00e1 zelenina, jako jsou brambory, sladk\u00e9 brambory \u010di d\u00fdn\u011b. Do skupiny zdrav\u00fdch sacharid\u016f m\u016f\u017eeme za\u0159adit i n\u011bkolik druh\u016f potravin obsahuj\u00edc\u00edch jednoduch\u00e9 sacharidy, a to ovoce a ml\u00e9\u010dn\u00e9 v\u00fdrobky. Proto\u017ee se v\u0161ak jedn\u00e1 o sacharidy s l\u00e9pe a rychleji \u0161t\u011bpiteln\u00fdmi vazbami, nem\u011bli bychom to s\u00a0jejich konzumac\u00ed p\u0159eh\u00e1n\u011bt. V\u00a0praxi to znamen\u00e1 j\u00edst cca 2 ks ovoce denn\u011b a vyb\u00edrat sp\u00ed\u0161e to z\u00a0m\u00edrn\u00e9ho klimatick\u00e9ho p\u00e1sma (tedy to, co n\u00e1m roste na zahr\u00e1dce nebo v lese). Tyto druhy n\u00e1m zajist\u00ed dostate\u010dn\u00fd p\u0159\u00edsun p\u0159irozen\u00e9ho \u201ecukru\u201c , kter\u00fd na\u0161e t\u011blo dok\u00e1\u017ee spr\u00e1vn\u011b vyu\u017e\u00edt. Z\u00e1rove\u0148 ovoce obsahuje vl\u00e1kninu a vitaminy, kter\u00e9 v\u00a0t\u011ble vykon\u00e1vaj\u00ed \u0159adu dal\u0161\u00edch funkc\u00ed. Konzumace v\u00edce ne\u017e 2 kus\u016f denn\u011b je v\u0161ak pro n\u00e1\u0161 organismus zat\u011b\u017euj\u00edc\u00ed a nen\u00ed t\u0159eba se ovocem p\u0159ej\u00eddat (jak si vysv\u011btl\u00edme v\u00a0dal\u0161\u00edch d\u00edlech seri\u00e1lu, konzumace zeleniny je pro n\u00e1s daleko d\u016fle\u017eit\u011bj\u0161\u00ed). Co se ml\u00e9\u010dn\u00fdch v\u00fdrobk\u016f t\u00fd\u010de, pokud netrp\u00edte intoleranc\u00ed na lakt\u00f3zu nebo p\u0159ecitliv\u011blost\u00ed nebo alergi\u00ed na kasein, m\u016f\u017eete je do stravy za\u0159adit 2 \u2013 4 x t\u00fddn\u011b. Je ov\u0161em t\u0159eba d\u00e1t pozor \u2013 jak u\u017e v\u00edte &#8212; na nadbyte\u010dnou konzumaci saturovan\u00fdch tuk\u016f. A ty nezdrav\u00e9 &#8230; Ty nezdrav\u00e9 asi dok\u00e1\u017eete vyjmenovat sami, bez n\u00e1pov\u011bdy. Sladkosti, kol\u00e1\u010de, buchty, bonbony, d\u017eemy, limon\u00e1dy a sirupy, b\u00edl\u00e9 pe\u010divo a chl\u00e9b, klasick\u00e9 t\u011bstoviny, b\u00edl\u00e1 r\u00fd\u017ee. Nezapom\u00ednejme ani na cukr, a to i ten hn\u011bd\u00fd, med, melasu a r\u016fzn\u00e1 jin\u00e1 sladidla, v\u010detn\u011b ag\u00e1vov\u00e9ho \u010di javorov\u00e9ho sirupu a slad\u016f. Velice opatrn\u011b p\u0159istupujte i ke konzumaci kuku\u0159i\u010dn\u00fdch \u010di r\u00fd\u017eov\u00fdch t\u011bstovin a k v\u011bt\u0161in\u011b bezlepkov\u00fdch sm\u011bs\u00ed a pe\u010diva. Tyto potraviny obsahuj\u00ed rychle \u0161t\u011bpiteln\u00e9 sacharidy, kter\u00e9 zvedaj\u00ed hodnoty inzul\u00ednu a p\u0159isp\u00edvaj\u00ed k\u00a0z\u00e1n\u011btu a vzniku diabetu. Z\u00e1rove\u0148 je toti\u017e jejich obsah vl\u00e1kniny extr\u00e9mn\u011b n\u00edzk\u00fd a \u010dasto obsahuj\u00ed i bramborov\u00fd \u0161krob a dal\u0161\u00ed nevhodn\u00e1 plnidla. &nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n","protected":false},"author":3,"featured_media":2158,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/2156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=2156"}],"version-history":[{"count":2,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/2156\/revisions"}],"predecessor-version":[{"id":2159,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/2156\/revisions\/2159"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/2158"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=2156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=2156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=2156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}