{"id":168820,"date":"2014-08-01T00:00:00","date_gmt":"2014-07-31T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/glykemicky-index-pomale-a-rychle-cukry\/"},"modified":"2023-10-02T11:16:32","modified_gmt":"2023-10-02T09:16:32","slug":"glykemicky-index-pomale-a-rychle-cukry","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/glykemicky-index-pomale-a-rychle-cukry\/","title":{"rendered":"Glykemick\u00fd index, pomal\u00e9 a r\u00fdchle cukry"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/glykemicky-index-pomale-a-rychle-cukry\/#Co_je_vlastne_glykemicky_index\" title=\"\u010co je vlastne glykemick\u00fd index?\">\u010co je vlastne glykemick\u00fd index?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/glykemicky-index-pomale-a-rychle-cukry\/#Na_aky_glykemicky_index_sa_zamerat\" title=\"Na ak\u00fd glykemick\u00fd index sa zamera\u0165?\">Na ak\u00fd glykemick\u00fd index sa zamera\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Pomerne \u010dasto sa stret\u00e1vam so zarazen\u00fdm v\u00fdrazom tv\u00e1re \u2013 najm\u00e4 \u017eien, ke\u010f ma vidia jes\u0165 po tr\u00e9ningu treb\u00e1rs ry\u017eov\u00e9 burizony, alebo ot\u00e1zky podobn\u00e9ho typu dost\u00e1vam aj v spr\u00e1vach. Sk\u00fasim <strong>objasni\u0165<\/strong> v nasleduj\u00facom pr\u00edspevku, vhodnom najm\u00e4 pre t\u00fdch, ktor\u00ed si chc\u00fa udr\u017ea\u0165 <strong>pekn\u00fd vypracovan\u00fd sval<\/strong>. D\u00e1 sa tomu napom\u00f4c\u0165, tak pre\u010do to nerobi\u0165?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Co_je_vlastne_glykemicky_index\"><\/span> \u010co je vlastne glykemick\u00fd index?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>GI je miera, ktor\u00e1 ur\u010duje ako bude telo reagova\u0165 na uh\u013eohydr\u00e1ty prijat\u00e9 v potrave, je to teda pomern\u00e9 \u010d\u00edslo, ktor\u00e9 je vyjadren\u00edm toho, ako sa zv\u00fd\u0161i hladina cukru (gluk\u00f3zy) v krvi v porovnan\u00ed so z\u00e1kladnou potravinou, ktor\u00e1 m\u00e1 <strong>pridelen\u00fd index 100<\/strong>. Ako z\u00e1klad sa berie biely chlieb alebo gluk\u00f3za.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"glykemick\u00fd index ra\u0148ajky\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/zdrave-ranajky-kompava.jpg\" alt=\"glykemick\u00fd index ra\u0148ajky\" width=\"600\" \/>\n<p>Laicky povedan\u00e9 &#8211; glykemick\u00fd index potraviny je \u010d\u00edslo od 0 do 100, ktor\u00e9 vyjadruje ako r\u00fdchlo sa po zjeden\u00ed potravina vstrebe do krvi, resp. ako r\u00fdchlo n\u00e1m st\u00fapne cukor. Hodnota je ovplyvnen\u00e1 mno\u017estvom cukru v strave. Ke\u010f zjeme potravinu, ktor\u00e1 obsahuje ve\u013ea cukru (sacharidy), t\u00e1to  sa za\u010dne<strong> vstreb\u00e1va\u0165 do krvi ve\u013emi r\u00fdchlo<\/strong> \u2013 m\u00e1 vysok\u00fd glykemick\u00fd index. Naopak, ak sa vstreb\u00e1va pomaly (potravina m\u00e1 m\u00e1lo cukru), tak m\u00e1 potravina n\u00edzky glykemick\u00fd index.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Na_aky_glykemicky_index_sa_zamerat\"><\/span>Na ak\u00fd glykemick\u00fd index sa zamera\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Pri chudnut\u00ed<\/strong> je podstatn\u00e9 zamera\u0165 sa na potraviny <strong>s n\u00edzkym glykemick\u00fdm indexom<\/strong> 0-55 (grep, hork\u00e1 \u010dokol\u00e1da, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\">zelenina<\/a>, brokolica, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\">\u0161pen\u00e1t<\/a>, strukoviny, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\">avok\u00e1do<\/a>, huby, v\u0161etky druhy orechov, su\u0161en\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/jablka\/\">jablk\u00e1<\/a>, zeleninov\u00e9 \u0161\u0165avy&#8230;), preto\u017ee tie  prudko nezv\u00fd\u0161ia cukor v krvi, tak\u017ee sa nevyl\u00fa\u010di ani to\u013eko inzul\u00ednu a vy ostanete dlh\u0161ie s\u00fdti a nebudete hladn\u00ed.<\/p>\n<p>Potraviny <strong>so stredn\u00fdm GI 56-70<\/strong> je potrebn\u00e9 jes\u0165 s mierou alebo zni\u017eova\u0165 ich GI vhodnou kombin\u00e1ciou s in\u00fdmi potravinami napr. s potravinami bohat\u00fdmi na bielkoviny (mlie\u010dne v\u00fdrobky, m\u00e4so), konzum\u00e1ciou vl\u00e1kniny, citr\u00f3novej \u0161\u0165avy, kysl\u00e9ho ovocia. Patria sem najm\u00e4 celozrnn\u00e9 pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\">cestoviny<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\">ry\u017ea<\/a>, v\u00e4\u010d\u0161ina druhov ovocia, anan\u00e1s, ban\u00e1ny, broskyne, ovocn\u00e9 d\u017e\u00fasy, hru\u0161ky, kiwi, ovsen\u00e9 a in\u00e9 druhy vlo\u010diek, \u0161pagety, v\u00edno \u010derven\u00e9 such\u00e9, biele v\u00edno.<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Glykemick\u00fd index\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/webmd_rf_chart_showing_glycemic_index_of_bread.jpg\" alt=\"Glykemick\u00fd index\" \/>\n<p>Potraviny <strong>s vysok\u00fdm GI<\/strong> <strong>71 \u2013 100<\/strong> (GI piva je 110 :D, gluk\u00f3za, pe\u010den\u00e9 zemiaky v r\u00fare, hranolky, buriz\u00f3ny, biele pe\u010divo, med, varen\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\">mrkva<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tekvica\/\">tekvica<\/a>, b\u00e1bovka, kol\u00e1\u010de, z\u00e1viny, buchty, cukr\u00edky, sal\u00f3nky, bonboni\u00e9ry, v\u0161etky \u010dokol\u00e1dov\u00e9 ty\u010dinky, energetick\u00e9 n\u00e1poje, Granko, v\u0161etky druhy keksov, popcorn, chipsy, lik\u00e9ry, cukrov\u00fd mel\u00f3n, produkty bielej m\u00faky, sladk\u00e9 malinovky, slan\u00e9 ty\u010dinky, sladk\u00e9 v\u00edna &#8230; ) vyvol\u00e1vaj\u00fa silnej\u0161\u00ed n\u00e1rast hladiny krvnej gluk\u00f3zy, dostav\u00ed sa po nich silnej\u0161ia inzul\u00ednov\u00e1 reakcia a pr\u00e1ve tento efekt sa vyu\u017e\u00edva okam\u017eite <strong>po tr\u00e9ningu<\/strong>,ke\u010f je telo v katabolickom stave a m\u00e1 spotrebovan\u00e9 z\u00e1soby glykog\u00e9nu vo svaloch. Je teda potrebn\u00e9 ho dosta\u0165 do stavu anabolick\u00e9ho. A pr\u00e1ve inzul\u00edn minimalizuje efekt p\u00f4sobenia horm\u00f3nu <strong>kortizolu,<\/strong> ktor\u00fd sa v tele vylu\u010duje po ve\u013ekej n\u00e1mahe ( po intenz\u00edvnom tr\u00e9ningu) a sp\u00f4sobuje rozklad prote\u00ednov, teda <strong>\u00fabytok svalovej hmoty.<\/strong><\/p>\n<p>Tak\u017ee, v pr\u00edpade, \u017ee chcete schudn\u00fa\u0165, zamerajte svoju pozornos\u0165 na potraviny a jedl\u00e1 s n\u00edzkym, resp. so stredn\u00fdm GI a naopak, v\u0161etci<strong> \u201esvalovchtiv\u00ed\u201c<\/strong>  (Ja patr\u00edm samozrejme k v\u00e1m, aj ke\u010f v\u0161etko s mierou \ud83d\ude00 ), ak si chcete udr\u017ea\u0165 pekn\u00fd sval, potrebujete ihne\u010f po tr\u00e9ningu zv\u00fd\u0161i\u0165 hladinu inzul\u00ednu v krvi, n\u00e1sledne sa spust\u00ed u\u017e hore spom\u00ednan\u00fd proces, \u010do zabr\u00e1ni \u00fabytku svalovej hmoty  po tr\u00e9ningu.<\/p>\n<p>Autor \u010dl\u00e1nku: <a title=\"Zuzana Sekelov\u00e1\" href=\"https:\/\/www.facebook.com\/Zuzana.Kover\" target=\"_blank\" rel=\"noopener noreferrer\">Zuzana K\u00f6ver Sekelov\u00e1<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V tomto \u010dl\u00e1nku v\u00e1m objasn\u00edme ako si prostredn\u00edctvom stravy udr\u017e\u00edte pekn\u00e9 vypracovan\u00e9 svalstvo, povieme si, \u010do je to glykemick\u00fd index a na \u010do sa zamera\u0165. <\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[],"filter_section":[],"filter_attribute":[13888,13046,13886],"class_list":{"0":"post-168820","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-6-navody-a-tipy","7":"filter_attribute-sport-a-cvicenie-lifestyle","8":"filter_attribute-stravovanie","9":"filter_attribute-zdravie-lifestyle","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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