{"id":404981,"date":"2022-11-28T10:00:00","date_gmt":"2022-11-28T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=404981"},"modified":"2023-10-03T12:20:16","modified_gmt":"2023-10-03T10:20:16","slug":"sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/","title":{"rendered":"Sacharidy: Delenie, zdroje, tr\u00e1venie, funkcie v tele a optim\u00e1lny pr\u00edjem\u00a0"},"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\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Co_su_sacharidy\" title=\"\u010co s\u00fa sacharidy?\">\u010co s\u00fa sacharidy?<\/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\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Ako_sa_rozdeluju_sacharidy\" title=\"Ako sa rozde\u013euj\u00fa sacharidy?&nbsp;\">Ako sa rozde\u013euj\u00fa sacharidy?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Co_su_rafinovane_sacharidy\" title=\"\u010co s\u00fa rafinovan\u00e9 sacharidy?\">\u010co s\u00fa rafinovan\u00e9 sacharidy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Ktore_sacharidy_su_vhodne_a_ktore_nevhodne\" title=\"Ktor\u00e9 sacharidy s\u00fa vhodn\u00e9 a ktor\u00e9 nevhodn\u00e9?&nbsp;\">Ktor\u00e9 sacharidy s\u00fa vhodn\u00e9 a ktor\u00e9 nevhodn\u00e9?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Metabolizmus_sacharidov_Ako_sa_spravaju_v_tele\" title=\"Metabolizmus sacharidov: Ako sa spr\u00e1vaj\u00fa v tele?\">Metabolizmus sacharidov: Ako sa spr\u00e1vaj\u00fa v tele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Co_je_glykemicky_index\" title=\"\u010co je glykemick\u00fd index?\">\u010co je glykemick\u00fd index?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Co_je_glykemicka_naloz\" title=\"\u010co je glykemick\u00e1 n\u00e1lo\u017e?&nbsp;\">\u010co je glykemick\u00e1 n\u00e1lo\u017e?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Funkcie_sacharidov_v_ludskom_tele\" title=\"Funkcie sacharidov v \u013eudskom tele\">Funkcie sacharidov v \u013eudskom tele<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Kolko_sacharidov_by_sme_mali_denne_prijat\" title=\"Ko\u013eko sacharidov by sme mali denne prija\u0165?\">Ko\u013eko sacharidov by sme mali denne prija\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Je_vhodne_dodrziavat_nizkosacharidovu_dietu\" title=\"Je vhodn\u00e9 dodr\u017eiava\u0165 n\u00edzkosacharidov\u00fa di\u00e9tu?\">Je vhodn\u00e9 dodr\u017eiava\u0165 n\u00edzkosacharidov\u00fa di\u00e9tu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Pribera_sa_po_sacharidoch\" title=\"Priber\u00e1 sa po sacharidoch?\">Priber\u00e1 sa po sacharidoch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Ako_prijimat_dostatok_tych_spravnych_zdrojov_sacharidov\" title=\"Ako prij\u00edma\u0165 dostatok t\u00fdch spr\u00e1vnych zdrojov sacharidov?&nbsp;\">Ako prij\u00edma\u0165 dostatok t\u00fdch spr\u00e1vnych zdrojov sacharidov?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Sacharidy_v_potravinach_ktore_zdroje_su_najlepsie_a_ktore_obmedzit\" title=\"Sacharidy v potravin\u00e1ch: ktor\u00e9 zdroje s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?&nbsp;\">Sacharidy v potravin\u00e1ch: ktor\u00e9 zdroje s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sacharidy s\u00fa ved\u013ea bielkov\u00edn a tukov jedna z troch z\u00e1kladn\u00fdch makro\u017eiv\u00edn v na\u0161om jed\u00e1lni\u010dku. Napriek tomu ich v\u0161ak mnoh\u00ed pova\u017euj\u00fa za to najv\u00e4\u010d\u0161ie zlo v na\u0161ej strave a sna\u017eia sa ich obmedzova\u0165. Je to v\u0161ak nutn\u00e9? Sacharidy s\u00fa predsa s\u00fa\u010das\u0165ou <strong>mnoh\u00fdch procesov v tele<\/strong> a z\u00e1rove\u0148 s\u00fa dokonca z\u00e1kladn\u00fdm <strong>zdrojom energie<\/strong> pre <strong>mozog <\/strong>a <strong>intenz\u00edvny \u0161portov\u00fd v\u00fdkon<\/strong>. Nie nadarmo n\u00e1m v \u017eil\u00e1ch koluje krvn\u00fd cukor a z\u00e1sobu sacharidov m\u00e1me aj vo svaloch a pe\u010deni v podobe z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu. Ako to teda so sacharidmi je? V dne\u0161nom \u010dl\u00e1nku si v tom urob\u00edme jasno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o t\u00fdchto sacharidoch a ich funkci\u00e1ch::<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#monosacharidy\">monosacharidoch<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#disacharidy\">disacharidoch<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#oligosacharidy\">oligosacharidoch<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#polysacharidy\">polysacharidoch<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_sacharidy\"><\/span>\u010co s\u00fa sacharidy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sacharidy boli dlho zn\u00e1me pod pojmom uh\u013eohydr\u00e1ty, karbohydr\u00e1ty \u010di uh\u013eovodany. V\u0161etky tieto dnes u\u017e zastaral\u00e9 synonym\u00e1 s\u00fa ozna\u010den\u00edm pre jednu z troch <strong>z\u00e1kladn\u00fdch makro\u017eiv\u00edn v strave<\/strong>. \u010eal\u0161ie dve s\u00fa bielkoviny a tuky. Sacharidy s\u00fa z\u00e1kladn\u00fdm<strong> zdrojom energie <\/strong>pre telo.<strong> <\/strong>Pod\u013ea dne\u0161n\u00e9ho poznania by tak mali by\u0165 be\u017enou s\u00fa\u010das\u0165ou n\u00e1\u0161ho jed\u00e1lni\u010dku. Priemern\u00e1 racion\u00e1lna strava obsahuje <strong>okolo 50 %<\/strong> energie pr\u00e1ve vo forme sacharidov. Energetick\u00e1 hodnota 1 g sacharidu s\u00fa pak <strong>4 kcal <\/strong>(17 kJ).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy sa nach\u00e1dzaj\u00fa najm\u00e4 v <strong>rastlinn\u00fdch potravin\u00e1ch<\/strong> ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>obilniny<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>strukoviny<\/strong><\/a>, <strong>zelenina<\/strong> \u010di <strong>ovocie.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_sa_rozdeluju_sacharidy\"><\/span>Ako sa rozde\u013euj\u00fa sacharidy?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje nieko\u013eko typov sacharidov, pri\u010dom z\u00e1kladn\u00fd rozdiel je v <strong>d\u013a\u017eke ich re\u0165azca. <\/strong>Re\u0165azce sa skladaj\u00fa z jednotliv\u00fdch molek\u00fal monosacharidov. Sacharid si m\u00f4\u017eete predstavi\u0165 ako <strong>\u0161n\u00farku s navle\u010den\u00fdmi kor\u00e1likmi<\/strong>. Jednotliv\u00e9 kor\u00e1liky s\u00fa spom\u00ednan\u00e9 monosacharidy, \u010di\u017ee <strong>z\u00e1kladn\u00e9 stavebn\u00e9 molekuly <\/strong>sacharidov. Pod\u013ea ich mno\u017estva del\u00edme sacharidy na <strong>monosacharidy<\/strong>, <strong>oligosacharidy <\/strong>a <strong>polysacharidy <\/strong>(inak naz\u00fdvan\u00e9 aj <strong>komplexn\u00e9 sacharidy<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"monosacharidy\">1. Monosacharidy<\/h3>\n\n\n\n<p><strong>Monosacharidy<\/strong>, ktor\u00e9 sa tie\u017e ozna\u010duj\u00fa ako <strong>jednoduch\u00e9 cukry<\/strong>, s\u00fa <strong>najjednoduch\u0161ia forma <\/strong>sacharidov. Jednoduch\u00e9, preto\u017ee m\u00f4\u017eeme poveda\u0165, \u017ee monosacharid je <strong>jeden samostatn\u00fd kor\u00e1lik<\/strong>. Tieto jednotliv\u00e9 kor\u00e1liky s\u00fa jedin\u00e1 forma sacharidov, ktor\u00e1 sa dok\u00e1\u017ee<strong> vstreba\u0165 z \u010dreva do krvn\u00e9ho obehu <\/strong>a m\u00f4\u017ee by\u0165 n\u00e1sledne vyu\u017eit\u00e1 ako zdroj energie. V\u0161etky ostatn\u00e9 sacharidy musia by\u0165 najsk\u00f4r rozlo\u017een\u00e9 na jednotliv\u00e9 kor\u00e1liky, \u010di\u017ee monosacharidy, aby mohli by\u0165 v tele spracovan\u00e9 na energiu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Monosacharidy, <\/strong>teda<strong> jednoduch\u00e9 cukry s<\/strong>\u00fa tie sacharidy, ktor\u00e9 maj\u00fa <strong>sladk\u00fa chu\u0165 <\/strong>a sl\u00fa\u017eia ako <strong>r\u00fdchly zdroj energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Medzi najzn\u00e1mej\u0161ie monosacharidy patria:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gluk\u00f3za <\/strong>(hroznov\u00fd cukor) &#8211; Gluk\u00f3za je z\u00e1kladn\u00fd monosacharid vyu\u017e\u00edvan\u00fd ako zdroj energie. Z\u00e1rove\u0148 to je to pr\u00e1ve t\u00e1to forma cukru, ktor\u00e1<strong> n\u00e1m v\u0161em cirkuluje v krvi<\/strong>. Ke\u010f hovor\u00edme o <strong>hladine cukru v krvi <\/strong>(<strong>glyk\u00e9mii<\/strong>), m\u00e1me na mysli pr\u00e1ve hladinu gluk\u00f3zy.&nbsp;<\/li>\n\n\n\n<li><strong>Frukt\u00f3za <\/strong>(ovocn\u00fd cukor) &#8211; Ako napoved\u00e1 jej n\u00e1zov, nach\u00e1dza sa prirodzene v ovoc\u00ed, ale napr\u00edklad aj v kore\u0148ovej zelenine a <a href=\"https:\/\/gymbeam.sk\/medy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mede<\/a>. V jej prirodzen\u00fdch zdrojoch sa v\u017edy nach\u00e1dza v kombin\u00e1cii s in\u00fdmi monosacharidmi, ako je napr. gluk\u00f3za.<\/li>\n\n\n\n<li><strong>Galakt\u00f3za <\/strong>&#8211; Tento monosacharid je \u0161trukt\u00farou podobn\u00fd gluk\u00f3ze, ale m\u00e1 menej sladk\u00fa chu\u0165. Je s\u00fa\u010das\u0165ou mlie\u010dneho cukru lakt\u00f3zy. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg\" alt=\"\u010co s\u00fa monosacharidy?\" class=\"wp-image-405016\" style=\"width:843px;height:560px\" width=\"843\" height=\"560\" title=\"\u010co s\u00fa monosacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ako sa monosacharidy spr\u00e1vaj\u00fa v organizme?&nbsp;<\/h4>\n\n\n\n<p>Ke\u010f\u017ee monosacharidy s\u00fa <strong>jednotliv\u00e9 kor\u00e1liky<\/strong>, \u010di\u017ee <strong>samostatn\u00e9 molekuly<\/strong>, nem\u00f4\u017eu by\u0165 v \u010dreve rozlo\u017een\u00e9 na men\u0161ie \u010dasti. V\u010faka tomu, \u017ee ich ni\u010d \u201cnezdr\u017eiava\u201d, prech\u00e1dzaj\u00fa r\u00fdchlo tr\u00e1viacim traktom a r\u00fdchlo sa aj <strong>vstreb\u00e1vaj\u00fa do krvi<\/strong>. S\u00fa tak skvel\u00fdm bleskov\u00fdm zdrojom energie. Z\u00e1rove\u0148 ale sp\u00f4sobuj\u00fa <strong>ve\u013ek\u00e9 v\u00fdkyvy cukru v krvi<\/strong> (glyk\u00e9mie) a pre telo je jednoduch\u0161ie ulo\u017ei\u0165 ich napr\u00edklad do tukov\u00fdch z\u00e1sob.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko monosacharidov by sme mali denne prija\u0165?&nbsp;<\/h4>\n\n\n\n<p>Kv\u00f4li ich r\u00fdchlej vstrebate\u013enosti by mal by\u0165 ich pr\u00edjem v strave <strong>obmedzen\u00fd<\/strong>. Denn\u00fd pr\u00edjem jednoduch\u00fdch cukrov, medzi ktor\u00e9 patria aj monosacharidy, by nemal tvori\u0165 viac ako<strong> 10 % celkov\u00e9ho pr\u00edjmu energie<\/strong>. Pri referen\u010dnom pr\u00edjme 2000 kcal to predstavuje 50 g, \u010do je zhruba 10 kociek cukru.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme konkr\u00e9tne monosacharidy?&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Monosacharid<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>zdroj<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gluk\u00f3za<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">prirodzene v ovoc\u00ed, mede a niektor\u00fdch druhoch zeleniny, s\u00fa\u010das\u0165 sacharidov s dlh\u0161\u00edmi re\u0165azcami, s\u00fa\u010das\u0165 gluk\u00f3zov\u00e9ho a gluk\u00f3zo &#8211; frukt\u00f3zov\u00e9ho sirupu (v dosladzovan\u00fdch potravin\u00e1ch a n\u00e1pojoch)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Frukt\u00f3za<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">prirodzene v ovoc\u00ed, mede a niektor\u00fdch druhoch zeleniny, s\u00fa\u010das\u0165 klasick\u00e9ho stoln\u00e9ho cukru (sachar\u00f3za), s\u00fa\u010das\u0165 frukt\u00f3zov\u00e9ho a gluk\u00f3zo-frukt\u00f3zov\u00e9ho sirupuobsah v sirupoch (<a href=\"https:\/\/gymbeam.sk\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ag\u00e1vov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-javorovy-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">javorov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.sk\/bio-datlovy-sirup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">datlov\u00fd<\/a>, apod.)&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Galakt\u00f3za<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">s\u00fa\u010das\u0165 mlie\u010dneho cukru lakt\u00f3zy, ovocie a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zelenina<\/a>, obilniny, strukoviny<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Oligosacharidy<\/h3>\n\n\n\n<p>Oligosacharidy s\u00fa ako \u0161n\u00farky s <strong>2 a\u017e 9 kor\u00e1likmi. <\/strong>Maj\u00fa teda minim\u00e1lne jeden kor\u00e1lik navy\u0161e v porovnan\u00ed s monosacharidmi.<strong> <\/strong>Najzn\u00e1mej\u0161ie z nich s\u00fa <strong>disacharidy<\/strong>, ktor\u00e9 maj\u00fa iba <strong>dva kor\u00e1liky<\/strong>. Aj tieto kr\u00e1tke re\u0165azce musia by\u0165 v \u010dreve rozlo\u017een\u00e9 na ich z\u00e1kladn\u00e9 jednotky monosacharidy, aby sa mohli vstreba\u0165 do krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"disacharidy\">Medzi najzn\u00e1mej\u0161ie disacharidy patria:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sachar\u00f3za (repn\u00fd a trstinov\u00fd cukor)<\/strong> &#8211; Pod t\u00fdmto n\u00e1zvom sa skr\u00fdva <strong>be\u017en\u00fd cukor<\/strong>, ktor\u00fd pou\u017e\u00edvame na <strong>sladenie<\/strong>. Z\u00edskava sa z cukrovej repy alebo cukrovej trstiny. Z\u00e1rove\u0148 sa prirodzene nach\u00e1dza v ovoc\u00ed a mal\u00e9 mno\u017estvo v niektor\u00fdch druhoch zeleniny. Sachar\u00f3za sa sklad\u00e1 z <strong>gluk\u00f3zy <\/strong>a <strong>frukt\u00f3zy<\/strong>.<\/li>\n\n\n\n<li><strong>Lakt\u00f3za <\/strong>(mlie\u010dny cukor) &#8211; Jedn\u00e1 sa o cukor, ktor\u00fd sa nach\u00e1dza prirodzene v <strong>mlieku <\/strong>a <strong>mlie\u010dnych v\u00fdrobkoch<\/strong>. Je zlo\u017een\u00fd z <strong>gluk\u00f3zy <\/strong>a <strong>galakt\u00f3zy<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Malt\u00f3za <\/strong>(sladov\u00fd cukor) &#8211; Tento disacharid je zlo\u017een\u00fd z dvoch molek\u00fal <strong>gluk\u00f3zy<\/strong>. Vznik\u00e1 napr\u00edklad roz\u0161tiepen\u00edm \u0161krobu. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg\" alt=\"\u010co s\u00fa oligosacharidy?\" class=\"wp-image-405037\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co s\u00fa oligosacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Ako sa disacharidy spr\u00e1vaj\u00fa v organizme?&nbsp;<\/h4>\n\n\n\n<p>Disacharidy s\u00fa zlo\u017een\u00e9 z <strong>dvoch kor\u00e1likov<\/strong>, preto sa u\u017e na rozdiel od monosacharidov musia v \u010dreve roz\u0161tiepi\u0165 (\u0161tiepia ich <strong>tr\u00e1viace enz\u00fdmy<\/strong>). Ke\u010f\u017ee v\u0161ak sta\u010d\u00ed od seba oddeli\u0165 iba dva kor\u00e1liky, je to ve\u013emi <strong>r\u00fdchly proces<\/strong>. Do krvi sa vstreb\u00e1vaj\u00fa r\u00fdchlo a spr\u00e1vaj\u00fa sa v tele podobne ako monosacharidy.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto s\u00fa aj disacharidy zn\u00e1me ako <strong>jednoduch\u00e9 cukry<\/strong>. Ke\u010f teda n\u00e1jdete na obale potraviny v tabu\u013eke nutri\u010dn\u00fdch hodn\u00f4t term\u00edn \u201c<strong>cukry<\/strong>\u201d, jedn\u00e1 sa pr\u00e1ve o obsah <strong>monosacharidov <\/strong>a <strong>disacharidov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko disacharidov by sme mali denne prija\u0165?&nbsp;<\/h4>\n\n\n\n<p>Pre disacharidy plat\u00ed rovnak\u00e9 odpor\u00fa\u010danie ako pre monosacharidy. Jednoduch\u00e9 cukry, do ktor\u00fdch patria obe skupiny, by nemali prev\u00fd\u0161i\u0165 <strong>10 % celkov\u00e9ho pr\u00edjmu energie<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kde n\u00e1jdeme disacharidy?&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Disacharid<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">zdroj<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><center>Sachar\u00f3za<\/center><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrov\u00e1 repa a cukrov\u00e1 trstinastoln\u00fd cukor, <a href=\"https:\/\/gymbeam.sk\/bio-kokosovy-cukor-gymbeam.html\" class=\"ek-link\">kokosov\u00fd cukor<\/a>, panela, hned\u00fd cukor&nbsp; apod.&nbsp;v\u00fdrobky s pridan\u00fdm cukrom &#8211; cukrovinky, ra\u0148ajkov\u00e9 cere\u00e1lie, sladen\u00e9 n\u00e1poje, jemn\u00e9 a trvanliv\u00e9 pe\u010divo, zmrzliny, sladen\u00e9 mlie\u010dne v\u00fdrobky apod.,&nbsp;ovocie a zelenina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Lakt\u00f3za<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">mlieko a mlie\u010dne v\u00fdrobky<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Malt\u00f3za<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">medziprodukt tr\u00e1venia polysacharidov, obilniny, pivo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"oligosacharidy\">Ako s\u00fa na tom ostatn\u00e9 oligosacharidy?&nbsp;<\/h4>\n\n\n\n<p>\u010eal\u0161ie <strong>oligosacharidy<\/strong> maj\u00fa <strong>3 a\u017e 9 jednotiek<\/strong>. Tie, ktor\u00e9 s\u00fa z poh\u013eadu v\u00fd\u017eivy najv\u00fdznamnej\u0161ie, v\u00e4\u010d\u0161inou<strong> nedok\u00e1\u017eeme str\u00e1vi\u0165<\/strong> a preto prech\u00e1dzaj\u00fa do hrub\u00e9ho \u010dreva takmer <strong>nezmenen\u00e9. <\/strong>Tam sl\u00fa\u017eia ako <strong>prebiotik\u00e1<\/strong>, \u010di\u017ee <strong>potrava pre prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie<\/strong>. Z\u00e1stupcovia t\u00fdchto oligosacharidov s\u00fa napr\u00edklad <strong>fruktooligosacharidy<\/strong>, <strong>galaktooligosacharidy<\/strong> a \u010fal\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kde n\u00e1jdeme oligosacharidy?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>niektor\u00e9 druhy zeleniny &#8211; cibu\u013ea, cesnak, arti\u010doky, kapustovit\u00e1 zelenina (kel, kapusta, brokolica, karfiol, at\u010f.)<\/li>\n\n\n\n<li>niektor\u00e9 druhy ovocia &#8211; nektarinky, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Maliny\/\" class=\"ek-link\">maliny<\/a>, \u010du\u010doriedky, figy, ban\u00e1ny<\/li>\n\n\n\n<li>p\u0161enica a ra\u017e<\/li>\n\n\n\n<li>strukoviny <a href=\"https:\/\/www.zotero.org\/google-docs\/?broken=acCn8w\">[12]<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Naf\u00faknut\u00e9 brucho, oligosacharidy a strukoviny. Ako si s t\u00fdm poradi\u0165?<\/strong><\/h4>\n\n\n\n<p><strong>Strukoviny, <\/strong>ale aj napr\u00edklad<strong> kapustovit\u00e1 zelenina<\/strong>,<strong> <\/strong>s\u00fa tie\u017e typick\u00e9 obsahom oligosacharidov <strong>rafin\u00f3zy<\/strong>, <strong>stachy\u00f3zy <\/strong>\u010di <strong>verbask\u00f3zy<\/strong>. Pr\u00e1ve tieto sacharidy s\u00fa hlavn\u00fdm d\u00f4vodom \u010dastej <strong>plynatosti a nafukovania <\/strong>sp\u00f4sobenej strukovinami.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg\" alt=\"Kde n\u00e1jdeme oligosacharidy? \" class=\"wp-image-405061\" title=\"Kde n\u00e1jdeme oligosacharidy? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-1230x1536.jpg 1230w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA.jpg 1440w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ak v\u00e1s tr\u00e1pia pr\u00e1ve tieto probl\u00e9my, ur\u010dite nie je nutn\u00e9 vyra\u010fova\u0165 strukoviny z jed\u00e1lni\u010dka. \u010castokr\u00e1t ich sta\u010d\u00ed na nieko\u013eko hod\u00edn pred varen\u00edm <strong>namo\u010di\u0165<\/strong>, \u010d\u00edm sa z nich ve\u013ek\u00e1 \u010das\u0165 oligosacharidov <strong>vyluhuje<\/strong>. Vodu, v ktorej boli namo\u010den\u00e9, je potom samozrejme nutn\u00e9 <strong>vylia\u0165<\/strong>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?broken=7TlEAN\" class=\"ek-link\">[2,12]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak t\u00e1to drobn\u00e1 rada nesta\u010d\u00ed, pr\u00edpadne v\u00e1m nafukovanie sp\u00f4sobuje aj nie\u010do in\u00e9 ako strukoviny, tipy ako si pom\u00f4c\u0165 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co m\u00f4\u017ee za naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako sa spr\u00e1vaj\u00fa v tele ostatn\u00e9 oligosacharidy?&nbsp;<\/h4>\n\n\n\n<p>Oligosacharidy s 3 &#8211; 9 kor\u00e1lkami, ktor\u00e9 nemaj\u00fa vlastnosti vl\u00e1kniny, sa pri prechode tr\u00e1viacim traktom postupne <strong>\u0161tiepia<\/strong>. Vznikaj\u00fa z nich disacharidy a monosacharidy. Tento proces je pomal\u0161\u00ed v porovnan\u00ed so \u0161tiepen\u00edm disacharidov, preto sa vstreb\u00e1vaj\u00fa pomal\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ko\u013eko oligosacharidov by sme mali denne prija\u0165?&nbsp;<\/h4>\n\n\n\n<p>Presn\u00e9 odpor\u00fa\u010danie na denn\u00fd pr\u00edjem oligosacharidov <strong>neexistuje<\/strong>. Preto sa ich t\u00fdka iba odpor\u00fa\u010danie pre celkov\u00e9 mno\u017estvo sacharidov v strave, \u010do zodpoved\u00e1 45 &#8211; 60 % celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"polysacharidy\">3. Polysacharidy<\/h3>\n\n\n\n<p>Dok\u00e1\u017eete si predstavi\u0165 <strong>stovky <\/strong>a\u017e <strong>tis\u00edce <\/strong>kor\u00e1likov pohromade? Tak\u00e9 mno\u017estvo molek\u00fal monosacharidov m\u00f4\u017eu ma\u0165 polysacharidy (naz\u00fdvan\u00e9 aj <strong>komplexn\u00e9 sacharidy<\/strong>). Medzi polysacharidy sa zara\u010fuj\u00fa v\u0161etky sacharidy s mno\u017estvom <strong>10 a viac z\u00e1kladn\u00fdch jednotiek<\/strong>. Ich \u0161tiepenie a vstreb\u00e1vanie do krvi trv\u00e1 najdlh\u0161iu dobu, preto n\u00e1m dod\u00e1vaj\u00fa energiu postupne.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Medzi najzn\u00e1mej\u0161ie polysacharidy patria<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0161krob <\/strong>&#8211;<strong> <\/strong>z\u00e1sobn\u00e1 forma sacharidov u <strong>rastl\u00edn<\/strong><\/li>\n\n\n\n<li><strong>glykog\u00e9n<\/strong> &#8211; z\u00e1sobn\u00e1 forma sacharidov ulo\u017een\u00e1 v<strong> pe\u010deni <\/strong>a vo<strong> svaloch<\/strong><\/li>\n\n\n\n<li>polysacharidy, ktor\u00e9 nedok\u00e1\u017eeme str\u00e1vi\u0165 a pozn\u00e1me ich ako <strong>vl\u00e1kninu<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Polysacharidy maj\u00fa dve z\u00e1kladn\u00e9 funkcie<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Sl\u00fa\u017eia ako d\u00f4le\u017eit\u00e1 z\u00e1soba energie.&nbsp;<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u0160krob <\/strong>je hlavn\u00fdm polysacharidom <strong>rastl\u00edn<\/strong>. Obsahuj\u00fa ho napr\u00edklad <strong>obilniny<\/strong>, <strong>zemiaky<\/strong>, <strong>strukoviny <\/strong>a pod. Be\u017en\u00fd stravovac\u00ed re\u017eim n\u00e1m poskytuje najviac energie pr\u00e1ve z tohto komplexn\u00e9ho sacharidu.&nbsp;<\/li>\n\n\n\n<li><strong>Glykog\u00e9n <\/strong>m\u00e1me ulo\u017een\u00fd vo <strong>svaloch <\/strong>a <strong>pe\u010deni<\/strong>. Sacharidy, ktor\u00e9 prijmeme formou stravy sa v tr\u00e1viacom trakte roz\u0161tiepia a vstreb\u00fa do krvi. Tie, ktor\u00e9 nevyu\u017eijeme hne\u010f ako zdroj energie, sa ulo\u017eia do z\u00e1soby vo forme glykog\u00e9nu alebo tuku.&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Polysacharidy maj\u00fa aj stavebn\u00fa funkciu<\/strong>. S\u00fa z\u00e1kladn\u00fdm stavebn\u00fdm materi\u00e1lom <strong>rastlinn\u00fdch buniek<\/strong>. Vo v\u00fd\u017eive pozn\u00e1me tieto sacharidy pod n\u00e1zvom <strong>vl\u00e1knina<\/strong>. Patr\u00ed sem napr\u00edklad <strong>celul\u00f3za<\/strong>, <strong>hemicelul\u00f3za<\/strong>, <strong>pekt\u00edny <\/strong>apod. Tieto polysacahridy v\u0161ak <strong>nedok\u00e1\u017eeme str\u00e1vi\u0165 a vstreba\u0165<\/strong>, preto\u017ee n\u00e1\u0161 tr\u00e1viaci trakt na to nie je dostato\u010dne vybaven\u00fd. Napr\u00edklad tak\u00e9 kravy a in\u00e9 pre\u017e\u00favavce maj\u00fa 4 \u017eal\u00fadky, aby dok\u00e1zali vl\u00e1kninu \u00faplne str\u00e1vi\u0165. Aj napriek tomu m\u00e1 v\u0161ak vl\u00e1knina mnoho zdravotn\u00fdch benefitov. Medzi tie najz\u00e1kladnej\u0161ie patr\u00ed pozit\u00edvny vplyv na tr\u00e1venie a zdravie tr\u00e1viaceho traktu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">V \u010dom sa nach\u00e1dzaj\u00fa sacharidy, respekt\u00edve polysacharidy?<\/h3>\n\n\n\n<p>Pre zdroje polysacharidov nemus\u00edte chodi\u0165 \u010faleko. Nach\u00e1dzaj\u00fa sa v t\u00fdch najbe\u017enej\u0161\u00edch a dostupn\u00fdch potravin\u00e1ch, ako s\u00fa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obilniny (p\u0161enica, ra\u017e, <a href=\"https:\/\/gymbeam.sk\/ryza\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ry\u017ea<\/a>, kukurica, <a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovos<\/a>, ja\u010dme\u0148, at\u010f.)<\/li>\n\n\n\n<li>v\u00fdrobky z obiln\u00edn &#8211; pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny<\/a>, <a href=\"https:\/\/gymbeam.sk\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.sk\/psenicny-bulgur-tmavy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>, vlo\u010dky (ovsen\u00e9, ra\u017en\u00e9, ja\u010dmenn\u00e9 a pod., <a href=\"https:\/\/gymbeam.sk\/kase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ka\u0161e<\/a>, at\u010f.&nbsp;<\/li>\n\n\n\n<li>pseudoobilniny (<a href=\"https:\/\/gymbeam.sk\/pohanka\" class=\"ek-link\">poh\u00e1nka<\/a>, amarant, <a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li>\n\n\n\n<li>zemiaky<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a><\/li>\n\n\n\n<li>zelenina<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako si spestri\u0165 jed\u00e1lni\u010dek pou\u017eit\u00edm r\u00f4znych zauj\u00edmav\u00fdch pr\u00edloh, ke\u010f v\u00e1s u\u017e nebav\u00ed klasick\u00e1 ry\u017ea \u010di cestoviny, v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-nahradit-bezne-psenicne-cestoviny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako nahradi\u0165 be\u017en\u00e9 p\u0161eni\u010dn\u00e9 cestoviny?&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"\u010co s\u00fa oligosacharidy?\" class=\"wp-image-405076\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co s\u00fa oligosacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako sa v tele spr\u00e1vaj\u00fa polysacharidy?<\/h3>\n\n\n\n<p><strong>Oddeli\u0165 od seba desiatky, stovky \u010di a\u017e tis\u00edce kor\u00e1likov<\/strong> je pre tr\u00e1viace enz\u00fdmy pomerne zd\u013ahav\u00e1 pr\u00e1ca. \u0160n\u00farky s kor\u00e1likmi s\u00fa postupne rozde\u013eovan\u00e9 na krat\u0161ie \u00faseky s 3 &#8211; 9 kor\u00e1likmi (oligosacharidy). Z nich vznikaj\u00fa dvojice kor\u00e1likov (disacharidy), ktor\u00e9 sa nakoniec tie\u017e rozdelia a v\u00fdsledkom s\u00fa monosacharidy, \u010di\u017ee samostatn\u00e9 kor\u00e1liky. Tie m\u00f4\u017eu postupova\u0165 cez \u010drevn\u00fa stenu do krvi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko polysacharidov by sme mali denne prija\u0165?&nbsp;<\/h3>\n\n\n\n<p><strong>Polysacharidy by mali tvori\u0165 v\u00e4\u010d\u0161inu<\/strong> n\u00e1\u0161ho denn\u00e9ho pr\u00edjmu sacharidov. Ten by sa mal pohybova\u0165 medzi spom\u00ednan\u00fdmi <strong>45 &#8211; 60 %<\/strong> celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_rafinovane_sacharidy\"><\/span>\u010co s\u00fa rafinovan\u00e9 sacharidy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravdepodobne ste sa u\u017e stretli s pojmom rafinovan\u00fd cukor, ale hovoria v\u00e1m nie\u010do rafinovan\u00e9 sacharidy? Jedn\u00e1 sa v\u0161eobecne o sacharidov\u00e9 potraviny, ktor\u00e9 s\u00fa typicky <strong>vysoko priemyselne spracovan\u00e9. <\/strong>V priebehu procesu v\u00fdroby z nich bola odstr\u00e1nen\u00e1 <strong>vl\u00e1knina <\/strong>a z\u00e1rove\u0148 im ch\u00fdbaj\u00fa mnoh\u00e9<strong> miner\u00e1lne l\u00e1tky, vitam\u00edny<\/strong> a in\u00e9 <strong>bioakt\u00edvne l\u00e1tky<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rafinovan\u00fd cukor <\/strong>je klasick\u00fd cukor, ktor\u00fd pou\u017e\u00edvame na sladenie. Je z\u00edskavan\u00fd z cukrovej repy alebo cukrovej trstiny a postupn\u00fdm procesom v\u00fdroby je z neho odstr\u00e1nen\u00e9 men\u0161ie mno\u017estvo miner\u00e1lnych l\u00e1tok, vitam\u00ednov a in\u00fdch bioakt\u00edvnych l\u00e1tok. V\u00fdsledkom je \u010dist\u00e1 zmes jednoduch\u00fdch cukrov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010co patr\u00ed medzi rafinovan\u00e9 sacharidy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pe\u010divo z bielej m\u00faky<\/li>\n\n\n\n<li>jemn\u00e9 pe\u010divo (croissanty a pod.)<\/li>\n\n\n\n<li>in\u00e9 produkty z bielej m\u00faky, napr. klasick\u00e9 biele cestoviny<\/li>\n\n\n\n<li>klasick\u00fd biely cukor a potraviny \u010di n\u00e1poje s jeho obsahom (r\u00f4zne z\u00e1kusky, su\u0161ienky a in\u00e9 cukrovinky, sladen\u00e9 n\u00e1poje)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o sladen\u00fdch n\u00e1pojoch a ich vplyve na telo sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/kde-vsade-striehnu-tekute-kalorie-a-ako-vam-tieto-prazdne-kalorie-brania-v-chudnuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kde v\u0161ade striehnu tekut\u00e9 kal\u00f3rie, a ako v\u00e1m tieto pr\u00e1zdne kal\u00f3rie br\u00e1nia v chudnut\u00ed?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg\" alt=\"\u010co s\u00fa rafinovan\u00e9 sacharidy?\" class=\"wp-image-405091\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"\u010co s\u00fa rafinovan\u00e9 sacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">\u010co patr\u00ed medzi nerafinovan\u00e9 sacharidy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zelenina<\/li>\n\n\n\n<li>ovocie<\/li>\n\n\n\n<li>strukoviny<\/li>\n\n\n\n<li>zemiaky<\/li>\n\n\n\n<li>celozrnn\u00e9 pe\u010divo<\/li>\n\n\n\n<li>vlo\u010dky (ovsen\u00e9, ra\u017en\u00e9, a pod.)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_sacharidy_su_vhodne_a_ktore_nevhodne\"><\/span>Ktor\u00e9 sacharidy s\u00fa vhodn\u00e9 a ktor\u00e9 nevhodn\u00e9?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obmedzova\u0165 by sme mali pr\u00e1ve<strong> rafinovan\u00e9 sacharidy<\/strong>, ktor\u00fdm ch\u00fdbaj\u00fa u\u017e spomenut\u00e9 \u017eiviny. Ur\u010dite v\u0161ak neplat\u00ed, \u017ee by sme ich museli zo stravy vyradi\u0165 \u00faplne. Ob\u010das si ich m\u00f4\u017eeme dopria\u0165, ale v\u00e4\u010d\u0161inu v jed\u00e1lni\u010dku by mali tvori\u0165 sacharidov\u00e9 potraviny s obsahom vl\u00e1kniny a mikro\u017eiv\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1klad by tak mali tvori\u0165 pr\u00e1ve <strong>nerafinovan\u00e9 sacharidy<\/strong>. Tieto \u201czdrav\u00e9 sacharidy\u201d maj\u00fa zachovan\u00fd prirodzen\u00fd obsah vitam\u00ednov, miner\u00e1lnych l\u00e1tok, antioxidantov a in\u00fdch bioakt\u00edvnych l\u00e1tok a zvy\u0161uj\u00fa tak <strong>kvalitu <\/strong>n\u00e1\u0161ho jed\u00e1lni\u010dku. <strong>Vl\u00e1knina <\/strong>obsiahnut\u00e1 v t\u00fdchto potravin\u00e1ch m\u00e1 navy\u0161e vysok\u00fa <strong>s\u00fdtiacu schopnos\u0165<\/strong>, v\u010faka \u010domu pom\u00e1ha <strong>predch\u00e1dza\u0165 hladu<\/strong> a<strong> nadmern\u00e9mu pr\u00edjmu potravy<\/strong> a m\u00e1 mnoho \u010fal\u0161\u00edch zdravotn\u00fdch benefitov.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg\" alt=\"Ktor\u00e9 sacharidy s\u00fa vhodn\u00e9? \" class=\"wp-image-405106\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ktor\u00e9 sacharidy s\u00fa vhodn\u00e9? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolizmus_sacharidov_Ako_sa_spravaju_v_tele\"><\/span>Metabolizmus sacharidov: Ako sa spr\u00e1vaj\u00fa v tele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predt\u00fdm, ako sa \u201ckor\u00e1liky\u201d zo sacharidovej potraviny<strong> vyu\u017eij\u00fa ako zdroj energie<\/strong> alebo sa <strong>ulo\u017eia do z\u00e1soby<\/strong>, musia prejs\u0165 cel\u00fdm tr\u00e1viacimi traktom. Tam ich postupne<strong> \u0161tiepia tr\u00e1viace enz\u00fdmy<\/strong>, a\u017e z nich vznikaj\u00fa tie najmen\u0161ie \u010dasti &#8211; monosacharidy, ktor\u00e9 sa m\u00f4\u017eu vstreba\u0165 do krvn\u00e9ho obehu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00dastna dutina<\/h3>\n\n\n\n<p>Ako pr\u00edklad pou\u017eijeme <strong>ry\u017eu<\/strong>. Ry\u017ea obsahuje najm\u00e4 <strong>\u0161krob<\/strong>, \u010do je polysacharid zlo\u017een\u00fd z tis\u00edcov \u201ckor\u00e1likov\u201d. Jeho \u0161tiepenie, \u010di\u017ee strihanie \u0161n\u00farky a odde\u013eovanie kor\u00e1likov, za\u010d\u00edna u\u017e v <strong>\u00fastnej dutine<\/strong>. Sacharidy tam za\u010d\u00edna rozklada\u0165 enz\u00fdm <strong>slinn\u00e1 amyl\u00e1za.<\/strong> Za t\u00fa kr\u00e1tku dobu, ktor\u00fa <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea <\/a>str\u00e1vi v \u00fastach toho tento enz\u00fdm nestihne ve\u013ea, ale zvl\u00e1dne \u010diasto\u010dne roz\u0161tiepi\u0165 niektor\u00e9 polysacharidy na <strong>oligosacharidy <\/strong>(\u010di\u017ee \u0161n\u00farky s 3 &#8211; 10 kor\u00e1likmi). <span class=\"tadv-color\" style=\"color:#ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u017dal\u00fadok a tenk\u00e9 \u010drevo&nbsp;<\/h3>\n\n\n\n<p>Ry\u017ea v u\u017e \u010diasto\u010dne str\u00e1venej forme pokra\u010duje do <strong>\u017eal\u00fadku, <\/strong>ktor\u00fdm prejde prakticky v<strong> nezmenenej podobe.<\/strong> Najd\u00f4le\u017eitej\u0161ia \u010das\u0165 tr\u00e1venia sa odohr\u00e1va a\u017e v <strong>tenkom \u010dreve<\/strong>. Tr\u00e1venia sacharidov sa na tomto mieste chop\u00ed <strong>pankreatick\u00e1 amyl\u00e1za<\/strong> (enz\u00fdm produkovan\u00fd pankreasom, \u010di\u017ee slinivkou bru\u0161nou). \u201cRozstrihne\u201d spojenia medzi \u201ckor\u00e1likmi\u201d a tak postupne rozklad\u00e1 polysacharidy na <strong>oligosacharidy<\/strong>. V pr\u00e1ci \u010falej pokra\u010duj\u00fa enz\u00fdmy ulo\u017een\u00e9 na \u010drevnej sliznici, ktor\u00e9 ich roz\u0161tiepia a\u017e na tie najmen\u0161ie s\u00fa\u010dasti, \u010di\u017ee <strong>monosacahridy<\/strong>. Tie sa m\u00f4\u017eu n\u00e1sledne vstreba\u0165 do krvn\u00e9ho obehu. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cie\u013eov\u00e9 tkaniv\u00e1&nbsp;<\/h3>\n\n\n\n<p>V\u00fdsledkom \u0161tiepenia \u0161krobu je ve\u013ek\u00e9 mno\u017estvo monosacharidu <strong>gluk\u00f3zy<\/strong>. Ke\u010f je gluk\u00f3za absorbovan\u00e1, <strong>st\u00fapa hladina cukru v krvi <\/strong>(glyk\u00e9mia). Cukor je z krvi v pr\u00edpade potreby pres\u00favan\u00fd do buniek, kde je spracovan\u00fd na <strong>energiu vo forme ATP<\/strong>. \u010cas\u0165 gluk\u00f3zy sa ulo\u017e\u00ed vo forme <strong>glykog\u00e9nu <\/strong>v pe\u010deni a vo svaloch. <strong>Nadbyto\u010dn\u00e9 mno\u017estvo energie zo sacharidov <\/strong>m\u00f4\u017ee by\u0165 premenen\u00e9 na <strong>tukov\u00e9 z\u00e1soby<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg\" alt=\"Ako sa metabolizuj\u00fa sacharidy?\" class=\"wp-image-405121\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako sa metabolizuj\u00fa sacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_glykemicky_index\"><\/span>\u010co je glykemick\u00fd index?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednou z <strong>charakterist\u00edk sacharidov\u00fdch potrav\u00edn<\/strong> je ich hodnota glykemick\u00e9ho indexu. T\u00e1 n\u00e1m napoved\u00e1, ako r\u00fdchlo sa ur\u010dit\u00e1 potravina<strong> vstrebe z \u010dreva do krvi<\/strong>. <a href=\"https:\/\/gymbeam.sk\/blog\/glykemicky-index-pomale-a-rychle-cukry\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glykemick\u00fd index<\/a> hovor\u00ed konkr\u00e9tne o tom, <strong>ako r\u00fdchlo sa zv\u00fd\u0161i hladina cukru v krvi <\/strong>(glyk\u00e9mia) po konzum\u00e1cii danej potraviny.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hodnoty glykemick\u00e9ho indexu sa pohybuj\u00fa <strong>od 1 po 100<\/strong>. \u010c\u00edm je glykemick\u00fd index potraviny <strong>vy\u0161\u0161\u00ed<\/strong>, t\u00fdm sa glyk\u00e9mia po zjeden\u00ed danej potraviny zvy\u0161uje <strong>r\u00fdchlej\u0161ie<\/strong>. Potraviny s <strong>n\u00edzkym <\/strong>glykemick\u00fdm indexom naopak sp\u00f4sobuj\u00fa <strong>pomal\u00fd n\u00e1rast glyk\u00e9mie<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161eobecne plat\u00ed, \u017ee \u010d\u00edm m\u00e1 sacharid <strong>krat\u0161\u00ed re\u0165azec (menej kor\u00e1likov)<\/strong>, t\u00fdm <strong>r\u00fdchlej\u0161ie <\/strong>sa \u0161tiepi a vstreb\u00e1va do krvi. Ke\u010f\u017ee v\u0161ak hovor\u00edme o glykemickom indexe<strong> potrav\u00edn, <\/strong>nie je to tak jednoduch\u00e9. Potraviny toti\u017e obsahuj\u00fa <strong>zmes r\u00f4znych sacharidov<\/strong>,<strong> zmes r\u00f4znych \u017eiv\u00edn<\/strong> a s\u00fa r\u00f4znymi sp\u00f4sobmi <strong>spracov\u00e1van\u00e9<\/strong>. V\u0161etky tieto faktory<strong> ovplyv\u0148uj\u00fa kone\u010dn\u00fa hodnotu glykemick\u00e9ho indexu.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uvedieme si pr\u00edklad. <strong>Jablko <\/strong>je <strong>sladk\u00e9<\/strong>, obsahuje r\u00fdchlo vstrebate\u013en\u00e9 <strong>jednoduch\u00e9 cukry<\/strong> (monosacharidy a disacharidy). Mo\u017eno by sme o\u010dak\u00e1vali, \u017ee bude ma\u0165 vysok\u00fd glykemick\u00fd index. V skuto\u010dnosti je hodnota GI <strong>pomerne n\u00edzka<\/strong>, cca 36. D\u00f4vodom je najm\u00e4 obsah vl\u00e1kniny, ktor\u00e1 vstreb\u00e1vanie cukrov spoma\u013euje. Naopak, <strong>biely chlieb<\/strong>, ktor\u00fd obsahuje <strong>polysacharidy<\/strong>, m\u00e1 hodnotu GI cca 75, \u010do je pomerne vysok\u00e9 \u010d\u00edslo. Je to preto, \u017ee neobsahuje <strong>vl\u00e1kninu<\/strong>, ktor\u00e1 by n\u00e1stup cukru v krvi <strong>spomalila<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[1,3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00fd maj\u00fa glykemick\u00fd index niektor\u00e9 potraviny?&nbsp;<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Vysok\u00fd glykemick\u00fd index&nbsp;<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>GI<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">biela ry\u017ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">73<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">biely chlieb<\/td><td class=\"has-text-align-center\" data-align=\"center\">75<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kukuri\u010dn\u00e9 lupienky<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010derven\u00fd mel\u00f3n<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ban\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">51<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. N\u00edzky glykemick\u00fd index<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>GI<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">ja\u010dme\u0148<\/td><td class=\"has-text-align-center\" data-align=\"center\">28<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00e9 cestoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">48<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pomaran\u010d<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Mrkva\/\" class=\"ek-link\">mrkva<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">24<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_glykemicka_naloz\"><\/span>\u010co je glykemick\u00e1 n\u00e1lo\u017e?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby toho nebolo m\u00e1lo, je d\u00f4le\u017eit\u00e9 vedie\u0165, \u017ee hladina cukru krvi po jedle nez\u00e1le\u017e\u00ed iba na <strong>type sacharidov<\/strong> v potravine, ale aj na ich<strong> obsahu v potravin\u00e1ch a skonzumovanom<\/strong> <strong>mno\u017estve<\/strong>. Jednoducho povedan\u00e9, \u010d\u00edm viac sacharidov zjeme, t\u00fdm viac sa zv\u00fd\u0161i hladina cukru v krvi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad <strong>mal\u00e9 mno\u017estvo bieleho pe\u010diva<\/strong>, ktor\u00e9 m\u00e1 vysok\u00fd <strong>glykemick\u00fd index, <\/strong>m\u00f4\u017ee v kone\u010dnom d\u00f4sledku zv\u00fd\u0161i\u0165 hladinu cukru v krvi <strong>menej <\/strong>ako<strong> nieko\u013eko kusov jab\u013ak s n\u00edzkym glykemick\u00fdm indexom.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\"><strong> <\/strong>[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Funkcie_sacharidov_v_ludskom_tele\"><\/span>Funkcie sacharidov v \u013eudskom tele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. S\u00fa zdrojom energie pre \u017eivot aj \u0161portov\u00fd v\u00fdkon<\/h3>\n\n\n\n<p>Sacharidy, najm\u00e4 vo forme <strong>gluk\u00f3zy<\/strong>, s\u00fa <strong>z\u00e1kladn\u00fdm zdrojom energie<\/strong> pre telo. Pre niektor\u00e9 org\u00e1ny a bunky s\u00fa <strong>preva\u017euj\u00faci <\/strong>alebo dokonca <strong>jedin\u00fd zdroj energie.<\/strong> Preto m\u00e1 telo mechanizmy, ktor\u00fdmi dok\u00e1\u017ee na ne v pr\u00edpade potreby premeni\u0165 in\u00e9 \u017eiviny. Sacharidy s\u00fa z\u00e1kladn\u00fd zdroj energie napr\u00edklad pre<strong> \u010derven\u00e9 krvinky,<\/strong> <strong>kostn\u00fa dre\u0148<\/strong> alebo <strong>mozog<\/strong>. Mozog spotrebuje a\u017e <strong>130 g gluk\u00f3zy denne<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gluk\u00f3za je hlavn\u00fd zdroj energie pre pracuj\u00face <strong>svaly<\/strong>. Po\u010das pohybu z\u00edskavaj\u00fa svaly gluk\u00f3zu z <strong>krvi <\/strong>alebo zo z\u00e1sobn\u00e9ho <strong>svalov\u00e9ho glykog\u00e9nu<\/strong>. Svalov\u00fd glykog\u00e9n je jedin\u00e1 \u017eivina, ktor\u00e1 m\u00f4\u017ee by\u0165 svalovou bunkou vyu\u017eit\u00e1 na tvorbu energie aj<strong> bez pr\u00edstupu kysl\u00edka<\/strong>. Preto je tento zdroj energie vyu\u017e\u00edvan\u00fd hlavne pri intenz\u00edvnom \u0161portovom v\u00fdkone. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg\" alt=\"Ako vplyv maj\u00fa sacharidy na rast svalov?\" class=\"wp-image-405139\" title=\"Ako vplyv maj\u00fa sacharidy na rast svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Funguj\u00fa aj ako z\u00e1soba energie<\/h3>\n\n\n\n<p>Nadbyto\u010dn\u00e9 mno\u017estvo gluk\u00f3zy dok\u00e1\u017ee telo ulo\u017ei\u0165 vo forme tuku a <strong>glykog\u00e9nu<\/strong>. Ten sa nach\u00e1dza v <strong>pe\u010deni <\/strong>alebo vo <strong>svaloch<\/strong>, kde \u010dak\u00e1 na neskor\u0161ie pou\u017eitie. Pe\u010de\u0148 m\u00f4\u017ee obsahova\u0165 a\u017e okolo 100 g glykog\u00e9nu. V pr\u00edpade, \u017ee kles\u00e1 hladina cukru v krvi, pe\u010de\u0148 poskytne svoje z\u00e1soby a mno\u017estvo cukru v krvi dopln\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1soby glykog\u00e9nu<\/strong> vo svaloch m\u00f4\u017eu by\u0165 na rozdiel od v\u0161etrann\u00e9ho \u201cpe\u010de\u0148ov\u00e9ho\u201d glykog\u00e9nu pou\u017eit\u00e9 iba v mieste svojho ulo\u017eenia, \u010di\u017ee vo<strong> svalov\u00fdch bunk\u00e1ch<\/strong>. T\u00e1to z\u00e1soba zabezpe\u010duje dod\u00e1vku <strong>energie napr\u00edklad pri \u0161portov\u00fdch aktivit\u00e1ch<\/strong> s viacer\u00fdmi intenz\u00edvnej\u0161\u00edmi opakovaniami. Vo svaloch m\u00f4\u017eeme ma\u0165 ulo\u017een\u00fdch a\u017e pribli\u017ene<strong> 500 g <\/strong>glykog\u00e9nu. Jeho mno\u017estvo je v\u0161ak individu\u00e1lne a z\u00e1le\u017e\u00ed napr\u00edklad na mno\u017estve svalovej hmoty a tr\u00e9novanosti \u0161portovca. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Hraj\u00fa tie\u017e rolu stavebn\u00e9ho materi\u00e1lu<\/h3>\n\n\n\n<p>Sacharidy s\u00fa s\u00fa\u010das\u0165ou mnoh\u00fdch <strong>tkan\u00edv <\/strong>a <strong>molek\u00fal nevyhnutn\u00fdch pre fungovanie organizmu<\/strong>. Nach\u00e1dzaj\u00fa sa napr\u00edklad v <strong>glykolipidoch<\/strong>, ktor\u00e9 nutne potrebujeme pre spr\u00e1vne zlo\u017eenie <strong>bunkov\u00fdch membr\u00e1n<\/strong>. S\u00fa tie\u017e zlo\u017ekou <strong>glykoprote\u00ednov<\/strong>, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 pre na\u0161e <strong>chrupavky <\/strong>a <strong>k\u013aby<\/strong>. Sacharidy s\u00fa dokonca s\u00fa\u010das\u0165ou <strong>molekuly DNA<\/strong>, ktor\u00e1 je z\u00e1kladom funkcie organizmu.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pom\u00e1haj\u00fa s udr\u017ean\u00edm svalovej hmoty&nbsp;<\/h3>\n\n\n\n<p>Telo si v pr\u00edpade potreby dok\u00e1\u017ee vytvori\u0165 gluk\u00f3zu z<strong> in\u00fdch zdrojov.<\/strong> Ke\u010f organizmus (najm\u00e4 mozog) <strong>nem\u00e1 dostato\u010dn\u00fd pr\u00edsun gluk\u00f3zy<\/strong> z potravy alebo zo z\u00e1sobn\u00e9ho glykog\u00e9nu, m\u00f4\u017ee pou\u017ei\u0165 <strong>nesacharidov\u00e9 zdroje<\/strong>, z ktor\u00fdch si v procese tzv. glukoneogen\u00e9zy gluk\u00f3zu vytvor\u00ed. Jedn\u00fdm z t\u00fdchto zdrojov s\u00fa <strong>aminokyseliny,<\/strong> z ktor\u00fdch s\u00fa zlo\u017een\u00e9 <strong>bielkoviny<\/strong> tvoriace <strong>svalov\u00fa hmotu<\/strong>. Nedostato\u010dn\u00fd pr\u00edjem sacharidov tak m\u00f4\u017ee podporova\u0165 premenu aminokysel\u00edn na gluk\u00f3zu, ktor\u00e1 je n\u00e1sledne pou\u017eit\u00e1 ako zdroj energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f je v\u0161ak pr\u00edjem sacharidov <strong>dostato\u010dn\u00fd<\/strong>, telo nemus\u00ed vyu\u017e\u00edva\u0165 z\u00e1lo\u017en\u00e9 sp\u00f4soby tvorby gluk\u00f3zy. Sacharidy tak m\u00f4\u017eu podpori\u0165 udr\u017eanie mno\u017estva svalovej hmoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy sa z\u00e1rove\u0148 z\u00fa\u010dast\u0148uj\u00fa mnoh\u00fdch d\u00f4le\u017eit\u00fdch procesov, okrem in\u00e9ho aj procesu <strong>regener\u00e1cie svalov\u00fdch bielkov\u00edn<\/strong>. S\u00fa toti\u017e d\u00f4le\u017eit\u00fdm zdrojom energie. Z\u00e1kladom t\u00fdchto procesov je v\u0161ak samozrejme dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Podporuj\u00fa zdravie tr\u00e1viaceho traktu<\/h3>\n\n\n\n<p>Pre tr\u00e1viaci trakt je zo sacharidov najd\u00f4le\u017eitej\u0161ia u\u017e spom\u00ednan\u00e1 <strong>vl\u00e1knina<\/strong>. T\u00e1 toti\u017e nie je v priebehu tr\u00e1venia roz\u0161tiepen\u00e1, ale prech\u00e1dza tr\u00e1viacim traktom v podstate v <strong>nezmenenej podobe<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nerozpustn\u00e1 vl\u00e1knina<\/strong>, ktor\u00e1 na seba cestou <strong>via\u017ee vodu<\/strong> a <strong>zv\u00e4\u010d\u0161uje svoj objem<\/strong>, ur\u00fdch\u013euje prechod natr\u00e1ven\u00e9ho obsahu \u010drevom a <strong>u\u013eah\u010duje tak vypr\u00e1zd\u0148ovanie.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rozpustn\u00e1 vl\u00e1knina<\/strong> sa, ako nazna\u010duje n\u00e1zov, v \u010dreve \u010diasto\u010dne rozp\u00fa\u0161\u0165a. Kv\u00f4li tomu <strong>bobtn\u00e1 <\/strong>a nadob\u00fada <strong>g\u00e9lov\u00fa konzistenciu<\/strong>, \u010d\u00edm pom\u00e1ha zv\u00fd\u0161i\u0165 <strong>pocit s\u00fdtosti<\/strong> alebo napr\u00edklad <strong>zn\u00ed\u017ei\u0165 vstreb\u00e1vanie cukru v krvi<\/strong>. V hrubom \u010dreve potom sl\u00fa\u017ei ako<strong> potrava pre prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie<\/strong>. Tie m\u00f4\u017eu v\u010faka nej tvori\u0165 l\u00e1tky, ktor\u00e9 n\u00e1sledne zlep\u0161uj\u00fa <strong>zdravie na\u0161ej \u010drevnej steny<\/strong>.<span style=\"color:#ff6600\" class=\"tadv-color\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa komplexn\u00e9 inform\u00e1cie o \u00fa\u010dinkoch, funkcii a zdrojoch vl\u00e1kniny, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg\" alt=\"Ak\u00fa funkciu maj\u00fa sacharidy?\" class=\"wp-image-405154\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ak\u00fa funkciu maj\u00fa sacharidy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_sacharidov_by_sme_mali_denne_prijat\"><\/span>Ko\u013eko sacharidov by sme mali denne prija\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea odpor\u00fa\u010dan\u00ed EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) by mali sacharidy tvori\u0165<strong> 45 &#8211; 60 %<\/strong> n\u00e1\u0161ho celkov\u00e9ho denn\u00e9ho energetick\u00e9ho pr\u00edjmu. Pri referen\u010dnom pr\u00edjme <strong>2000 kcal<\/strong> to predstavuje <strong>225 &#8211; 300 g sacharidov<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Najni\u017e\u0161ie uveden\u00e9 mno\u017estvo, \u010di\u017ee 220 g, prijmeme napr\u00edklad touto formou:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 g ovsen\u00fdch vlo\u010diek<\/li>\n\n\n\n<li>110 g ban\u00e1nu<\/li>\n\n\n\n<li>80 g mandarinky<\/li>\n\n\n\n<li>3 knackebroty<\/li>\n\n\n\n<li>70 g ry\u017ee (v surovom stave)<\/li>\n\n\n\n<li>100 g ra\u017en\u00e9ho chleba<\/li>\n\n\n\n<li>60 g \u0161o\u0161ovice (v surovom stave)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V jed\u00e1lni\u010dku by mali <strong>preva\u017eova\u0165 komplexn\u00e9 sacharidy<\/strong> (polysacharidy). <strong>Jednoduch\u00e9 cukry <\/strong>by nemali tvori\u0165 viac ako <strong>10 %<\/strong> celkov\u00e9ho pr\u00edjmu energie, \u010do je 50 g pri referen\u010dnom pr\u00edjme.<span style=\"color:#ff6600\" class=\"tadv-color\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka vl\u00e1kniny, tej by sme mali do seba denne dosta<strong>\u0165 minim\u00e1lne 25 g<\/strong>. EFSA odpor\u00fa\u010da pr\u00e1ve<strong> 25 g<\/strong>, zatia\u013e \u010do odpor\u00fa\u010dania pre obyvate\u013eov USA (<em>Dietary Guidelines for America<\/em>) ud\u00e1vaj\u00fa <strong>25 &#8211; 35 g vl\u00e1kniny<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1lny pr\u00edjem sacharidov sa v\u0161ak m\u00f4\u017ee l\u00ed\u0161i\u0165 na z\u00e1klade viacer\u00fdch faktorov, ako je <strong>miera fyzickej aktivity<\/strong>, <strong>typ \u0161portovej aktivity,<\/strong> <strong>zdravotn\u00fd stav<\/strong> apod.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg\" alt=\"Ko\u013eko jes\u0165 sacharidov?\" class=\"wp-image-405172\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ko\u013eko jes\u0165 sacharidov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Pre\u010do by mali preva\u017eova\u0165 komplexn\u00e9 sacharidy s obsahom vl\u00e1kniny?&nbsp;<\/h3>\n\n\n\n<p>Komplexn\u00e9 sacharidy sa <strong>tr\u00e1via a vstreb\u00e1vaj\u00fa pomal\u0161ie<\/strong> ako jednoduch\u00e9 sacharidy. T\u00fdm p\u00e1dom sa udr\u017eia v tr\u00e1viacom trakte dlh\u0161iu dobu a energia z nich je telu dod\u00e1van\u00e1 postupne. Obsah <strong>vl\u00e1kniny<\/strong> e\u0161te v\u00fdznamne zvy\u0161uje ich <strong>schopnos\u0165 n\u00e1s zas\u00fdti\u0165 <\/strong>a<strong> predch\u00e1dza\u0165 hladu. <\/strong>V\u00fdsledkom je, \u017ee v\u010faka dlhotrvaj\u00facej s\u00fdtosti nezjeme zbyto\u010dne ve\u013ek\u00e9 mno\u017estvo jedla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navy\u0161e nedoch\u00e1dza k v\u00fdkyvom cukru v krvi, ktor\u00e9 b\u00fdvaj\u00fa sp\u00f4soben\u00e9 konzum\u00e1ciou <strong>jednoduch\u00fdch cukrov<\/strong>. V\u00fdkyvy glyk\u00e9mie s\u00fa okrem in\u00e9ho \u010dasto spojen\u00e9 so zv\u00fd\u0161en\u00fdmi <strong>chu\u0165ami na sladk\u00e9<\/strong> \u010di <strong>pocitom nedostato\u010dnej energie.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_vhodne_dodrziavat_nizkosacharidovu_dietu\"><\/span>Je vhodn\u00e9 dodr\u017eiava\u0165 n\u00edzkosacharidov\u00fa di\u00e9tu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00edzkosacharidov\u00e1 di\u00e9ta je sn\u00e1\u010f jeden z najpopul\u00e1rnej\u0161\u00edch sp\u00f4sobov stravovania, ktor\u00fd sa pou\u017e\u00edva nielen s cie\u013eom chudnutia. Zauj\u00edmav\u00e9 v\u0161ak je, \u017ee nie je presne definovan\u00e9, \u010do si m\u00e1me konkr\u00e9tne pod &#8220;n\u00edzkym&#8221; pr\u00edjmom sacharidov predstavi\u0165. V\u0161eobecne sa uv\u00e1dza, \u017ee ak sa ich mno\u017estvo pohybuje medzi<strong> 10 &#8211; 45 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu (CEP)<\/strong>, ide o n\u00edzkosacharidov\u00e9 stravovanie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jedno z rozdelenie n\u00edzkosacharidov\u00fdch di\u00e9t okom vedy&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mierne n\u00edzkosacharidov\u00e9 di\u00e9ty: 26 &#8211; 40 % CEP zo sacharidov<\/li>\n\n\n\n<li>n\u00edzkosacharidov\u00e9 di\u00e9ty s vysok\u00fdm obsahom tuku: 10 &#8211; 25 % CEP zo sacharidov<\/li>\n\n\n\n<li>ketog\u00e9nne di\u00e9ty: pod 10 % CEP zo sacharidov<sub> <\/sub><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje pomerne dos\u0165 \u0161t\u00fadi\u00ed, ktor\u00e9 sa tejto t\u00e9me venuj\u00fa a zatia\u013e st\u00e1le prevl\u00e1da poh\u013ead, \u017ee n\u00edzkosacharidov\u00e1 di\u00e9ta <strong>nie je z\u00e1zra\u010dn\u00e1 cesta k lep\u0161iemu zdraviu ani k vysn\u00edvanej postave<\/strong>. \u00daspe\u0161n\u00e9 chudnutie m\u00f4\u017ee by\u0165 v\u00fdsledkom vyv\u00e1\u017een\u00e9ho pr\u00edjmu \u017eiv\u00edn aj n\u00edzkeho pr\u00edjmu sacharidov. <strong>Podmienkou chudnutia v\u0161ak je, \u017ee telo mus\u00ed by\u0165 v kalorickom deficite. <\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zd\u00e1 sa, \u017ee zn\u00ed\u017een\u00fd pr\u00edjem sacharidov m\u00f4\u017ee pom\u00f4c\u0165 <strong>stabilizova\u0165 hladiny cukru v krvi<\/strong> u pacientov s <strong>cukrovkou<\/strong>. Je to v\u0161ak ve\u013emi individu\u00e1lne, preto\u017ee pacient s t\u00fdmto ochoren\u00edm m\u00f4\u017ee dosahova\u0165 dobr\u00e9 hladiny glyk\u00e9mi\u00ed aj pri <strong>be\u017enom stravovacom re\u017eime<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00fa \u013eudia, ktor\u00fdm obmedzenie sacharidov v strave <strong>vyhovuje <\/strong>a potom je tu v\u00e4\u010d\u0161ina, pre ktor\u00fa to <strong>nie je dlhodobo udr\u017eate\u013en\u00fd sp\u00f4sob stravovania<\/strong>. V ka\u017edom pr\u00edpade v\u0161ak plat\u00ed, \u017ee je to ve\u013emi individu\u00e1lne a ak sa niekto pre tento smer rozhodne, mal by sledova\u0165 <strong>mo\u017en\u00e9 ne\u017eiad\u00face \u00fa\u010dinky <\/strong>stravy so zn\u00ed\u017een\u00fdm mno\u017estvom sacharidov. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o tejto t\u00e9me v\u00e1m prezrad\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/low-carb-vs-low-fat-co-je-lepsie-na-chudnutie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Low-carb vs. low-fat: \u010co je lep\u0161ie na chudnutie?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 s\u00fa rizik\u00e1 n\u00edzkosacharidovej di\u00e9ty?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tr\u00e1viace probl\u00e9my, najm\u00e4 z\u00e1pcha, z d\u00f4vodu n\u00edzkeho pr\u00edjmu vl\u00e1kniny<\/li>\n\n\n\n<li>\u00fanava, bolesti hlavy, slabos\u0165<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 hladina cholesterolu alebo triacylglycerolov spojen\u00e1 v vy\u0161\u0161\u00edm pr\u00edjmom tuku<\/li>\n\n\n\n<li>nedostatok vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg\" alt=\"\u010co je n\u00edzkosacharidov\u00e1 di\u00e9ta?\" class=\"wp-image-405190\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"\u010co je n\u00edzkosacharidov\u00e1 di\u00e9ta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pribera_sa_po_sacharidoch\"><\/span>Priber\u00e1 sa po sacharidoch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>E\u0161te st\u00e1le je dos\u0165 roz\u0161\u00edren\u00fd n\u00e1zor, \u017ee ak m\u00e1me v jed\u00e1lni\u010dku pe\u010divo, zemiaky, cestoviny a in\u00e9 sacharidov\u00e9 potraviny, m\u00e1me vydl\u00e1\u017eden\u00fa cestu k nadv\u00e1he a obezite. Aj ke\u010f je to na prv\u00fd poh\u013ead \u013eahko uverite\u013en\u00e9,<strong> nie je to pravda<\/strong>. Hoci \u013eudia so zv\u00fd\u0161enou hmotnos\u0165ou maj\u00fa \u010dasto v jed\u00e1lni\u010dku nadmern\u00e9 mno\u017estvo sacharidov, <strong>nie s\u00fa to samotn\u00e9 sacharidy, ktor\u00e9 sp\u00f4sobuj\u00fa priberanie<\/strong>. K ukladaniu telesn\u00e9ho tuku a zvy\u0161ovaniu hmotnosti doch\u00e1dza vtedy, ke\u010f je <strong>celkov\u00fd pr\u00edjem energie z potravy vy\u0161\u0161\u00ed ako energetick\u00fd v\u00fddaj<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako ako sacharidy, aj <strong>tuky <\/strong>a <strong>bielkoviny <\/strong>sa v tele<strong> premie\u0148aj\u00fa na energiu<\/strong>. Ke\u010f je ktorejko\u013evek z t\u00fdchto \u017eiv\u00edn <strong>nadbytok<\/strong>, m\u00f4\u017ee doch\u00e1dza\u0165 k <strong>zvy\u0161ovaniu telesnej hmotnosti<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_prijimat_dostatok_tych_spravnych_zdrojov_sacharidov\"><\/span>Ako prij\u00edma\u0165 dostatok t\u00fdch spr\u00e1vnych zdrojov sacharidov?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Vyberajte si sacharidov\u00e9 potraviny <strong>bohat\u00e9 na vl\u00e1kninu<\/strong>, ako s\u00fa <strong>celozrnn\u00e9 v\u00fdrobky<\/strong>, <strong>strukoviny<\/strong>, <strong>zelenina <\/strong>a <strong>ovocie<\/strong>.<\/li>\n\n\n\n<li>Biele pe\u010divo alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny <\/a>nahra\u010fte <strong>celozrnn\u00fdmi<\/strong>. Namiesto klasickej bielej ry\u017ee sk\u00faste napr\u00edklad <strong>ry\u017eu natural<\/strong>.<\/li>\n\n\n\n<li>Zara\u010fte do jed\u00e1lni\u010dka <strong>pseudoobilniny<\/strong>. Medzi ne patr\u00ed <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>, amarant a poh\u00e1nka.<\/li>\n\n\n\n<li>Nezanevrite na <strong>zemiaky<\/strong>. S\u00fa skvel\u00fdm zdrojom vl\u00e1kniny ako aj napr\u00edklad vitam\u00ednu C. Dokonca maj\u00fa v uvarenom stave zhruba o polovicu men\u0161ie mno\u017estvo energie ako napr\u00edklad ob\u013e\u00faben\u00e1 ry\u017ea. .<\/li>\n\n\n\n<li>Nezab\u00fadajte na r\u00f4zne <strong>ka\u0161e <\/strong>a <strong>vlo\u010dky<\/strong>, ktor\u00e9 si m\u00f4\u017eete da\u0165 nielen na ra\u0148ajky.<\/li>\n\n\n\n<li>T\u00fd\u017edenne si doprajte aspo\u0148<strong> dve porcie strukov\u00edn<\/strong>.<\/li>\n\n\n\n<li>Denne zjedzte minim\u00e1lne<strong> 400 g zeleniny a ovocia.<\/strong> Podiel zeleniny by mal preva\u017eova\u0165.<\/li>\n\n\n\n<li>Obmedzte jednoduch\u00fd cukor.&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sacharidy_v_potravinach_ktore_zdroje_su_najlepsie_a_ktore_obmedzit\"><\/span>Sacharidy v potravin\u00e1ch: ktor\u00e9 zdroje s\u00fa najlep\u0161ie a ktor\u00e9 obmedzi\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Vhodn\u00e9<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Nevhodn\u00e9<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00e9 p\u0161eni\u010dn\u00e9 <a href=\"https:\/\/gymbeam.sk\/chlieb-a-pecivo\" target=\"_blank\" aria-label=\"pe\u010divo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u010divo<\/a>, ra\u017en\u00e9 pe\u010divo, celozrnn\u00e9 <a href=\"https:\/\/gymbeam.sk\/cestoviny\" target=\"_blank\" aria-label=\"cestoviny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cestoviny<\/a>, celozrnn\u00e1 <a href=\"https:\/\/gymbeam.sk\/muky\" target=\"_blank\" aria-label=\"m\u00faka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00faka<\/a>, pseudoobilniny (<a href=\"https:\/\/gymbeam.sk\/pohanka\" target=\"_blank\" aria-label=\"poh\u00e1nka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">poh\u00e1nka<\/a>, <a href=\"https:\/\/gymbeam.sk\/quinoa\" target=\"_blank\" aria-label=\"quinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, amarant), vlo\u010dky (<a href=\"https:\/\/gymbeam.sk\/ovsene-vlocky\" target=\"_blank\" aria-label=\"ovsen\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsen\u00e9<\/a>, ra\u017en\u00e9, poh\u00e1nkov\u00e9, ja\u010dmenn\u00e9\u2026), zelenina, ovocie, <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\"strukoviny (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrovinky, jemn\u00e9 pe\u010divo (croissanty, kol\u00e1\u010de, \u0161i\u0161ky apod.), sladen\u00e9 instantn\u00e9 ka\u0161e, detsk\u00e9 ra\u0148ajkov\u00e9 cere\u00e1lie (najm\u00e4 dosladzovan\u00e9), sladen\u00e9 n\u00e1poje, pe\u010divo z bielej m\u00faky (biele rohl\u00edky, biely toastov\u00fd chlieb, franc\u00fazske bagety apod.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sacharidy maj\u00fa ako jedna z troch z\u00e1kladn\u00fdch makro\u017eiv\u00edn d\u00f4le\u017eit\u00fa poz\u00edciu v na\u0161ich jed\u00e1lni\u010dkoch. S\u00fa<strong> z\u00e1kladn\u00fdm zdrojom energie<\/strong> a v\u010faka nim funguje mnoho <strong>\u017eivotne d\u00f4le\u017eit\u00fdch procesov<\/strong> v tele. Aby sme z nich v\u0161ak vy\u0165a\u017eili maximum, mus\u00edme dba\u0165 na ich <strong>spr\u00e1vny v\u00fdber<\/strong>. V\u00e4\u010d\u0161inu pr\u00edjmu sacharidov\u00fdch potrav\u00edn by mali tvori\u0165 tie, ktor\u00e9 obsahuj\u00fa <strong>komplexn\u00e9 sacharidy <\/strong>a z\u00e1rove\u0144 s\u00fa bohat\u00e9 na <strong>vl\u00e1kninu<\/strong>, \u010di\u017ee <strong>celozrnn\u00e9 produkty<\/strong>, <strong>strukoviny <\/strong>a <strong>zelenina<\/strong>. Naopak, mali by sme obmezova\u0165 potraviny s vysok\u00fdm obsahom <strong>jednoduch\u00fdch cukrov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s \u010dl\u00e1nok zaujal, nev\u00e1hajte a zdie\u013eajte ho \u010falej so svojimi priate\u013emi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>M\u00e1te zm\u00e4tok v tom, \u010di sacharidy patria, alebo nepatria do zdrav\u00e9ho jed\u00e1lni\u010dka? Potrebujeme ich k \u017eivotu? Dne\u0161n\u00fd \u010dl\u00e1nok v\u00e1m urob\u00ed jasnej\u0161ie v tom, ak\u00e9 maj\u00fa sacharidy funkcie v tele, ktor\u00e9 rad\u0161ej obmedzi\u0165 a kde naopak h\u013eada\u0165 vhodn\u00e9 zdroje.<\/p>\n","protected":false},"author":156,"featured_media":404982,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6154,6143,6055],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-404981","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-makroziviny","10":"tag-sacharidy","11":"tag-strava","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sacharidy: Delenie, zdroje, tr\u00e1venie, funkcie v tele a optim\u00e1lny pr\u00edjem\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Patria sacharidy do zdrav\u00e9ho jed\u00e1lni\u010dka? 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