{"id":405756,"date":"2022-11-28T08:43:43","date_gmt":"2022-11-28T07:43:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=405756"},"modified":"2025-05-30T14:24:23","modified_gmt":"2025-05-30T12:24:23","slug":"sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/","title":{"rendered":"Sacharidy: D\u011blen\u00ed, zdroje, tr\u00e1ven\u00ed, funkce v t\u011ble a optim\u00e1ln\u00ed p\u0159\u00edjem"},"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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Co_jsou_sacharidy\" title=\"Co jsou sacharidy?\">Co jsou 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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Jak_se_sacharidy_deli\" title=\"Jak se sacharidy d\u011bl\u00ed?\">Jak se sacharidy d\u011bl\u00ed?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Co_jsou_rafinovane_sacharidy\" title=\"Co jsou rafinovan\u00e9 sacharidy?\">Co jsou 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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Ktere_sacharidy_jsou_vhodne_a_ktere_jsou_nevhodne\" title=\"Kter\u00e9 sacharidy jsou vhodn\u00e9, a kter\u00e9 jsou nevhodn\u00e9?\">Kter\u00e9 sacharidy jsou vhodn\u00e9, a kter\u00e9 jsou nevhodn\u00e9?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Metabolismus_sacharidu_Jak_se_chovaji_v_tele\" title=\"Metabolismus sacharid\u016f: Jak se chovaj\u00ed v t\u011ble?\">Metabolismus sacharid\u016f: Jak se chovaj\u00ed v t\u011ble?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Co_je_glykemicky_index\" title=\"Co je glykemick\u00fd index?\">Co 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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Co_je_glykemicka_naloz\" title=\"Co je glykemick\u00e1 n\u00e1lo\u017e?\">Co je glykemick\u00e1 n\u00e1lo\u017e?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Funkce_sacharidu_v_lidskem_tele\" title=\"Funkce sacharid\u016f v lidsk\u00e9m t\u011ble\">Funkce sacharid\u016f v lidsk\u00e9m t\u011ble<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Kolik_sacharidu_bychom_meli_denne_prijmout\" title=\"Kolik sacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?\">Kolik sacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Je_vhodne_dodrzovat_nizkosacharidovou_dietu\" title=\"Je vhodn\u00e9 dodr\u017eovat n\u00edzkosacharidovou dietu?\">Je vhodn\u00e9 dodr\u017eovat n\u00edzkosacharidovou dietu?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Pribira_se_po_sacharidech\" title=\"P\u0159ib\u00edr\u00e1 se po sacharidech?\">P\u0159ib\u00edr\u00e1 se po sacharidech?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Jak_prijimat_dostatek_tech_spravnych_zdroju_sacharidu\" title=\"Jak p\u0159ij\u00edmat dostatek t\u011bch spr\u00e1vn\u00fdch zdroj\u016f sacharid\u016f?\">Jak p\u0159ij\u00edmat dostatek t\u011bch spr\u00e1vn\u00fdch zdroj\u016f sacharid\u016f?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Sacharidy_v_potravinach_ktere_zdroje_jsou_nejlepsi_a_ktere_omezit\" title=\"Sacharidy v potravin\u00e1ch: kter\u00e9 zdroje jsou nejlep\u0161\u00ed a kter\u00e9 omezit?\">Sacharidy v potravin\u00e1ch: kter\u00e9 zdroje jsou nejlep\u0161\u00ed a kter\u00e9 omezit?<\/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.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sacharidy jsou vedle b\u00edlkovin a tuk\u016f jednou ze t\u0159ech z\u00e1kladn\u00edch makro\u017eivin v na\u0161em j\u00eddeln\u00ed\u010dku. Navzdory tomu je v\u0161ak mnoz\u00ed pova\u017euj\u00ed za to nejv\u011bt\u0161\u00ed zlo v na\u0161\u00ed strav\u011b a sna\u017e\u00ed je je omezovat. Je to v\u0161ak nutn\u00e9? Sacharidy jsou p\u0159eci sou\u010d\u00e1st\u00ed mnoha proces\u016f v t\u011ble, a z\u00e1rove\u0148 jsou dokonce z\u00e1kladn\u00edm <strong>zdrojem energie pro mozek a intenzivn\u00ed sportovn\u00ed v\u00fdkon.<\/strong> Ne nadarmo n\u00e1m v \u017eil\u00e1ch koluje krevn\u00ed cukr a z\u00e1sobu sacharid\u016f m\u00e1me i ve svalech a j\u00e1trech v podob\u011b z\u00e1sobn\u00edho sacharidu glykogenu. Jak to tedy se sacharidy je? V dne\u0161n\u00edm \u010dl\u00e1nku si v tom ud\u011bl\u00e1me 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 se do\u010dtete o t\u011bchto sacharidech a jejich funkc\u00edch:<\/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\">monosacharidech<\/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\">disacharidech<\/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\">oligosacharidech<\/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\">polysacharidech<\/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_jsou_sacharidy\"><\/span>Co jsou sacharidy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sacharidy byly dlouho zn\u00e1m\u00e9 pod pojmem uhlohydr\u00e1ty, karbohydr\u00e1ty \u010di uhlovodany. V\u0161echna tato dnes u\u017e zastaral\u00e1 synonyma jsou ozna\u010den\u00edm pro jednu ze t\u0159ech <strong>z\u00e1kladn\u00edch makro\u017eivin ve strav\u011b<\/strong>. Dal\u0161\u00ed dv\u011b jsou b\u00edlkoviny a tuky. Sacharidy jsou z\u00e1kladn\u00edm <strong>zdrojem energie<\/strong> pro t\u011blo. Dle dne\u0161n\u00edho pozn\u00e1n\u00ed by tak m\u011bly b\u00fdt b\u011b\u017enou sou\u010d\u00e1st\u00ed na\u0161eho j\u00eddeln\u00ed\u010dku. Pr\u016fm\u011brn\u00e1 racion\u00e1ln\u00ed strava obsahuje <strong>okolo 50 %<\/strong> energie pr\u00e1v\u011b ve form\u011b sacharid\u016f. Energetick\u00e1 hodnota 1 g sacharid\u016f jsou pak<strong> 4 kcal<\/strong> (17 kJ).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy se nach\u00e1z\u00ed zejm\u00e9na v <strong>rostlinn\u00fdch potravin\u00e1ch<\/strong> jako jsou <a href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>obiloviny<\/strong><\/a>, <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>lu\u0161t\u011bniny<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a> \u010di ovoce.<\/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=\"Jak_se_sacharidy_deli\"><\/span>Jak se sacharidy d\u011bl\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Existuje n\u011bkolik typ\u016f sacharid\u016f, p\u0159i\u010dem\u017e z\u00e1kladn\u00ed rozd\u00edl je v <strong>d\u00e9lce jejich \u0159et\u011bzce<\/strong>. \u0158et\u011bzce se skl\u00e1daj\u00ed z jednotliv\u00fdch molekul monosacharid\u016f. Sacharid si m\u016f\u017eete p\u0159edstavit jako <strong>prov\u00e1zek s navle\u010den\u00fdmi kor\u00e1lky<\/strong>. Jednotliv\u00e9 kor\u00e1lky jsou zmi\u0148ovan\u00e9 monosacharidy, tedy <strong>z\u00e1kladn\u00ed stavebn\u00ed molekuly<\/strong> sacharid\u016f. Podle jejich mno\u017estv\u00ed d\u011bl\u00edme sacharidy&nbsp; na <strong>monosacharidy, oligosacharidy a polysacharidy<\/strong> (jinak naz\u00fdvan\u00e9 i <strong>komplexn\u00ed 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>, kter\u00e9 se tak\u00e9 ozna\u010duj\u00ed jako<strong> jednoduch\u00e9 cukry<\/strong>, jsou <strong>nejjednodu\u0161\u0161\u00ed formou<\/strong> sacharid\u016f. Jednoduch\u00e9, proto\u017ee m\u016f\u017eeme \u0159\u00edci, \u017ee monosacharid je<strong> jeden samostatn\u00fd kor\u00e1lek<\/strong>. Tyto jednotliv\u00e9 kor\u00e1lky jsou jedin\u00e1 forma sacharid\u016f, kter\u00e1 se dok\u00e1\u017ee <strong>vst\u0159ebat ze st\u0159eva do krevn\u00edho ob\u011bhu<\/strong> a m\u016f\u017ee b\u00fdt n\u00e1sledn\u011b vyu\u017eit\u00e1 jako zdroj energie. V\u0161echny ostatn\u00ed sacharidy mus\u00ed b\u00fdt nejd\u0159\u00edve rozlo\u017een\u00e9 na jednotliv\u00e9 kor\u00e1lky, tedy monosacharidy, aby mohly b\u00fdt v t\u011ble zpracovan\u00e9 na energii. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>, tedy<strong> jednoduch\u00e9 cukry<\/strong>, jsou ty sacharidy, kter\u00e9 maj\u00ed <strong>sladkou chu\u0165<\/strong> a slou\u017e\u00ed jako <strong>rychl\u00fd 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\">Mezi nejzn\u00e1m\u011bj\u0161\u00ed monosacharidy pat\u0159\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gluk\u00f3za<\/strong> (hroznov\u00fd cukr) &#8211; Gluk\u00f3za je z\u00e1kladn\u00ed monosacharid vyu\u017e\u00edvan\u00fd jako zdroj energie. Z\u00e1rove\u0148 to je pr\u00e1v\u011b tato forma cukru, kter\u00e1 <strong>n\u00e1m v\u0161em cirkuluje v krvi<\/strong>. Kdy\u017e mluv\u00edme o <strong>hladin\u011b cukru v krvi (glyk\u00e9mii)<\/strong>, m\u00e1me na mysli pr\u00e1v\u011b hladinu gluk\u00f3zy.<\/li>\n\n\n\n<li><strong>Frukt\u00f3za<\/strong> (ovocn\u00fd cukr) &#8211; Jak napov\u00edd\u00e1 jej\u00ed n\u00e1zev, nach\u00e1z\u00ed se p\u0159irozen\u011b v ovoci, ale nap\u0159\u00edklad i v ko\u0159enov\u00e9 zelenin\u011b a v <a href=\"https:\/\/gymbeam.cz\/medy\" target=\"_blank\" rel=\"noopener\">medu<\/a>. V jej\u00edch p\u0159irozen\u00fdch zdroj\u00edch se v\u017edy nach\u00e1z\u00ed v kombinaci s jin\u00fdmi monosacharidy, jako je nap\u0159. gluk\u00f3za.<\/li>\n\n\n\n<li><strong>Galakt\u00f3za<\/strong> &#8211; Tento monosacharid je strukturou podobn\u00fd gluk\u00f3ze, ale m\u00e1 m\u00e9n\u011b sladkou chu\u0165. Je sou\u010d\u00e1st\u00ed ml\u00e9\u010dn\u00e9ho cukru lakt\u00f3zy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\" width=\"1124\" height=\"747\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg\" alt=\"Co jsou monosacharidy?\" class=\"wp-image-405016\" style=\"width:843px;height:560px\" title=\"Co jsou 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jak se monosacharidy chovaj\u00ed v organismu?<\/h4>\n\n\n\n<p>Jeliko\u017e monosacharidy jsou<strong> jednotliv\u00e9 kor\u00e1lky<\/strong>, tedy <strong>samostatn\u00e9 molekuly<\/strong>, nemohou b\u00fdt ve st\u0159ev\u011b rozlo\u017een\u00e9 na men\u0161\u00ed \u010d\u00e1sti. D\u00edky tomu, \u017ee je nic &#8220;nezdr\u017euje&#8221;, p\u0159ech\u00e1z\u00ed rychle tr\u00e1vic\u00edm traktem a rychle se i <strong>vst\u0159eb\u00e1vaj\u00ed do krve<\/strong>. Jsou tak skv\u011bl\u00fdm bleskov\u00fdm zdrojem energie. Z\u00e1rove\u0148 ale zp\u016fsobuj\u00ed <strong>velk\u00e9 v\u00fdkyvy cukru v krvi<\/strong> (glyk\u00e9mie) a pro t\u011blo je jednodu\u0161\u0161\u00ed ulo\u017eit je nap\u0159\u00edklad do tukov\u00fdch z\u00e1sob.<\/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\">Kolik monosacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?<\/h4>\n\n\n\n<p>Kv\u016fli jejich rychl\u00e9 vst\u0159ebatelnosti by m\u011bl b\u00fdt jejich p\u0159\u00edjem ve strav\u011b <strong>omezen\u00fd<\/strong>. Denn\u00ed p\u0159\u00edjem jednoduch\u00fdch cukr\u016f, mezi kter\u00e9 pat\u0159\u00ed i monosacharidy, by nem\u011bl tvo\u0159it v\u00edce jak <strong>10 % celkov\u00e9ho p\u0159\u00edjmu energie<\/strong>. P\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2000 kcal to p\u0159edstavuje 50 g, co\u017e je zhruba 10 kostek cukru.<\/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 najdeme konkr\u00e9tn\u00ed monosacharidy?<\/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\">p\u0159irozen\u011b v ovoci, medu a v n\u011bkter\u00fdch druz\u00edch zeleniny, sou\u010d\u00e1st sacharid\u016f s del\u0161\u00edmi \u0159et\u011bzci, sou\u010d\u00e1st gluk\u00f3zov\u00e9ho a gluk\u00f3zo-frukt\u00f3zov\u00e9ho sirupu (v doslazovan\u00fdch potravin\u00e1ch a n\u00e1poj\u00edch)<\/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\">p\u0159irozen\u011b v ovoci, medu a v n\u011bkter\u00fdch druz\u00edch zeleniny, sou\u010d\u00e1st klasick\u00e9ho stoln\u00edho cukru (sachar\u00f3za), sou\u010d\u00e1st frukt\u00f3zov\u00e9ho a gluk\u00f3zo-frukt\u00f3zov\u00e9ho sirupu, obsah v sirupech (<a href=\"https:\/\/gymbeam.cz\/agave-sirup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ag\u00e1vov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-javorovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">javorov\u00fd<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-datlovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">datlov\u00fd<\/a>, apod.)<\/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\">sou\u010d\u00e1st ml\u00e9\u010dn\u00e9ho cukru lakt\u00f3zy, ovoce a zelenina, obiloviny a lu\u0161t\u011bniny<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Oligosacharidy<\/h3>\n\n\n\n<p>Oligosacharidy jsou jako prov\u00e1zky s<strong> 2 a\u017e 9 kor\u00e1lky<\/strong>. Maj\u00ed tedy minim\u00e1ln\u011b jeden kor\u00e1lek nav\u00edc v porovn\u00e1n\u00ed s monosacharidy. Nejzn\u00e1m\u011bj\u0161\u00ed z nich jsou <strong>disacharidy<\/strong>, kter\u00e9 maj\u00ed pouze <strong>dva kor\u00e1lky.<\/strong> I tyto kr\u00e1tk\u00e9 \u0159et\u011bzce mus\u00ed b\u00fdt ve st\u0159ev\u011b rozlo\u017een\u00e9 na jejich z\u00e1kladn\u00ed jednotky monosacharidy, aby se mohly vst\u0159ebat do krve.<\/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\">Mezi nejzn\u00e1m\u011bj\u0161\u00ed disacharidy pat\u0159\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sachar\u00f3za (\u0159epn\u00fd a t\u0159tinov\u00fd cukr) <\/strong>&#8211; Pod t\u00edmto n\u00e1zvem se skr\u00fdv\u00e1 <strong>b\u011b\u017en\u00fd cukr<\/strong>, kter\u00fd pou\u017e\u00edv\u00e1me na <strong>slazen\u00ed<\/strong>. Z\u00edsk\u00e1v\u00e1 se z cukrov\u00e9 \u0159epy neb cukrov\u00e9 t\u0159tiny. Z\u00e1rove\u0148 se p\u0159irozen\u011b nach\u00e1z\u00ed v ovoci a mal\u00e9 mno\u017estv\u00ed v n\u011bkter\u00fdch druz\u00edch zeleniny. Sachar\u00f3za se skl\u00e1d\u00e1 z <strong>gluk\u00f3zy<\/strong> a <strong>frukt\u00f3zy<\/strong>.<\/li>\n\n\n\n<li><strong>Lakt\u00f3za<\/strong> (ml\u00e9\u010dn\u00fd cukr) &#8211; Jedn\u00e1 se o cukr, kter\u00fd se nach\u00e1z\u00ed p\u0159irozen\u011b v <strong>ml\u00e9ku a ml\u00e9\u010dn\u00fdch v\u00fdrobc\u00edch<\/strong>. Je slo\u017een\u00fd z <strong>gluk\u00f3zy a galakt\u00f3zy<\/strong>.<\/li>\n\n\n\n<li><strong>Malt\u00f3za<\/strong> (sladov\u00fd cukr) &#8211; Tento disacharid je slo\u017een\u00fd ze dvou molekul <strong>gluk\u00f3zy<\/strong>. Vznik\u00e1 nap\u0159\u00edklad roz\u0161t\u011bpen\u00edm \u0161krobu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg\" alt=\"Co jsou oligosacharidy?\" class=\"wp-image-405037\" style=\"width:843px;height:562px\" title=\"Co jsou 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Jak se disacharidy chovaj\u00ed v organismu?<\/h4>\n\n\n\n<p>Disacharidy jsou slo\u017een\u00e9 ze <strong>dvou kor\u00e1lk\u016f<\/strong>, proto se u\u017e na rozd\u00edl od monosacharid\u016f mus\u00ed ve st\u0159ev\u011b roz\u0161t\u011bpit (\u0161t\u011bp\u00ed je <strong>tr\u00e1vic\u00ed enzymy<\/strong>). Jeliko\u017e v\u0161ak sta\u010d\u00ed od sebe odd\u011blit pouze dva kor\u00e1lky, je to velmi <strong>rychl\u00fd proces<\/strong>. Do krve se vst\u0159eb\u00e1vaj\u00ed rychle a chovaj\u00ed se v t\u011ble podobn\u011b jako monosacharidy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto jsou disacharidy zn\u00e1m\u00e9 jako <strong>jednoduch\u00e9 cukry<\/strong>. Kdy\u017e tedy najdete na obale potraviny v tabulce nutri\u010dn\u00edch hodnot term\u00edn <strong>&#8220;cukry&#8221;<\/strong>, jedn\u00e1 se pr\u00e1v\u011b o obsah <strong>monosacharid\u016f a disacharid\u016f.<\/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\">Kolik disacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?<\/h4>\n\n\n\n<p>Pro disacharidy plat\u00ed stejn\u00e1 doporu\u010den\u00ed jako pro monosacharidy. Jednoduch\u00e9 cukry, mezi kter\u00e9 pat\u0159\u00ed ob\u011b skupiny, by nem\u011bly p\u0159ev\u00fd\u0161it <strong>10 % celkov\u00e9ho p\u0159\u00edjmu energie.<\/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\">Kde najdeme disacharidy?<\/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\"><center>Sachar\u00f3za<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrov\u00e1 \u0159epa a cukrov\u00e1 t\u0159tina, stoln\u00ed cukr, <a href=\"https:\/\/gymbeam.cz\/bio-coconut-sugar-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kokosov\u00fd cukr<\/a>, panela, hn\u011bd\u00fd cukr apod., v\u00fdrobky s p\u0159idan\u00fdm cukrem &#8211; cukrovinky, sn\u00edda\u0148ov\u00e9 cere\u00e1lie, slazen\u00e9 n\u00e1poje, jemn\u00e9 a trvanliv\u00e9 pe\u010divo, zmrzliny, slazen\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky apod., ovoce a zelenina<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Lakt\u00f3za<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">ml\u00e9ko a ml\u00e9\u010dn\u00e9 v\u00fdrobky<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Malt\u00f3za<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">meziprodukt tr\u00e1ven\u00ed polysacharid\u016f, obiloviny, pivo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"oligosacharidy\">Jak jsou na tom ostatn\u00ed oligosacharidy?<\/h4>\n\n\n\n<p>Dal\u0161\u00ed <strong>oligosacharidy<\/strong> maj\u00ed <strong>3 a\u017e 9 jednotek<\/strong>. Ty, kter\u00e9 jsou z pohledu v\u00fd\u017eivy nejv\u00fdznamn\u011bj\u0161\u00ed, v\u011bt\u0161inou <strong>nedok\u00e1\u017eeme str\u00e1vit<\/strong>, a proto p\u0159ech\u00e1z\u00ed do tlust\u00e9ho st\u0159eva t\u00e9m\u011b\u0159 <strong>nezm\u011bn\u011bn\u00e9<\/strong>. Tam slou\u017e\u00ed jako <strong>prebiotika<\/strong>, tedy <strong>potrava pro prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie<\/strong>. Z\u00e1stupci t\u011bchto oligosacharid\u016f jsou nap\u0159\u00edklad <strong>fruktooligosacharidy, galaktooligosacharidy<\/strong> a dal\u0161\u00ed.<\/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 najdeme oligosacharidy?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u011bkter\u00e9 druhy zeleniny &#8211; cibule, \u010desnek, arty\u010doky, ko\u0161\u0165\u00e1lov\u00e1 zelenina (kapusta, zel\u00ed, brokolice, kv\u011bt\u00e1k, atd.)<\/li>\n\n\n\n<li>n\u011bkter\u00e9 druhy ovoce &#8211; nektarinky, maliny, bor\u016fvky, f\u00edky, ban\u00e1ny<\/li>\n\n\n\n<li>p\u0161enice a \u017eito<\/li>\n\n\n\n<li>lu\u0161t\u011bniny <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>Nadmut\u00e9 b\u0159icho, oligosacharidy a lu\u0161t\u011bniny. Jak si s t\u00edm poradit?<\/strong><\/h4>\n\n\n\n<p><strong>Lu\u0161t\u011bniny<\/strong>, ale i nap\u0159\u00edklad <strong>ko\u0161\u0165\u00e1lov\u00e1 zelenina<\/strong>, jsou tak\u00e9 typick\u00e9 obsahem oligosacharid\u016f <strong>rafin\u00f3zy, stachy\u00f3zy a verbask\u00f3zy<\/strong>. Pr\u00e1v\u011b tyto sacharidy jsou hlavn\u00edm d\u016fvodem \u010dast\u00e9 <strong>plynatosti a nad\u00fdm\u00e1n\u00ed<\/strong> zp\u016fsoben\u00fdmi lu\u0161t\u011bninami.<\/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.cz\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg\" alt=\"Kde najdeme oligosacharidy?\" class=\"wp-image-405061\" title=\"Kde najdeme 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>Pokud v\u00e1s tr\u00e1p\u00ed pr\u00e1v\u011b tyto probl\u00e9my, ur\u010dit\u011b nen\u00ed nutn\u00e9 vy\u0159azovat lu\u0161t\u011bniny z j\u00eddeln\u00ed\u010dku. \u010castokr\u00e1t je sta\u010d\u00ed na n\u011bkolik hodin p\u0159ed va\u0159en\u00edm <strong>namo\u010dit<\/strong>, \u010d\u00edm\u017e se z nich velk\u00e1 \u010d\u00e1st oligosacharid\u016f <strong>vylouhuje<\/strong>. Vodu, ve kter\u00e9 byly namo\u010den\u00e9, je pot\u00e9 samoz\u0159ejm\u011b nutn\u00e9 <strong>vyl\u00edt<\/strong>. <a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?broken=7TlEAN\">[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>Pokud v\u00e1m tato drobn\u00e1 rada nesta\u010d\u00ed, p\u0159\u00edpadn\u011b v\u00e1m nad\u00fdm\u00e1n\u00ed zp\u016fsobuje i n\u011bco jin\u00e9ho ne\u017e lu\u0161t\u011bniny, tipy jak si pomoci najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Co m\u016f\u017ee za nadmut\u00e9 b\u0159icho a jak se ho zbavit?<\/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\">Jak se chovaj\u00ed v t\u011ble ostatn\u00ed oligosacharidy?<\/h4>\n\n\n\n<p>Oligosacharidy se 3-9 kor\u00e1lky, kter\u00e9 nemaj\u00ed vlastnosti vl\u00e1kniny, se p\u0159i pr\u016fchodu tr\u00e1vic\u00edm traktem postupn\u011b <strong>\u0161t\u011bp\u00ed<\/strong>. Vznikaj\u00ed z nich disacharidy a monosacharidy. Tento proces je pomalej\u0161\u00ed v porovn\u00e1n\u00ed se \u0161t\u011bpen\u00edm disacharid\u016f, proto se vst\u0159eb\u00e1vaj\u00ed pomaleji.<\/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\">Kolik oligosacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?<\/h4>\n\n\n\n<p>P\u0159esn\u00e9 doporu\u010den\u00ed na denn\u00ed p\u0159\u00edjem oligosacharid\u016f <strong>neexistuje<\/strong>. Proto se jich t\u00fdk\u00e1 pouze doporu\u010den\u00ed pro celkov\u00e9 mno\u017estv\u00ed sacharid\u016f ve strav\u011b, co\u017e odpov\u00edd\u00e1 45-60 % celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu.<\/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 p\u0159edstavit <strong>stovky a\u017e tis\u00edce<\/strong> kor\u00e1lk\u016f pohromad\u011b? Takov\u00e9 mno\u017estv\u00ed molekul monosacharid\u016f mohou m\u00edt polysacharidy (naz\u00fdvan\u00e9 i <strong>komplexn\u00ed sacharidy<\/strong>). Mezi polysacharidy se za\u0159azuj\u00ed v\u0161echny sacharidy s mno\u017estv\u00edm <strong>10 a v\u00edce z\u00e1kladn\u00edch jednotek<\/strong>. Jejich \u0161t\u011bpen\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed do krve trv\u00e1 nejdel\u0161\u00ed dobu, proto n\u00e1m dod\u00e1vaj\u00ed energii postupn\u011b.<\/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\">Mezi nezn\u00e1m\u011bj\u0161\u00ed polysacharidy pat\u0159\u00ed:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0161krob<\/strong> &#8211; z\u00e1sobn\u00ed forma sacharid\u016f u <strong>rostlin<\/strong><\/li>\n\n\n\n<li><strong>glykogen<\/strong> &#8211; z\u00e1sobn\u00ed forma sacharid\u016f ulo\u017een\u00e1 v <strong>j\u00e1trech<\/strong> a ve <strong>svalech<\/strong><\/li>\n\n\n\n<li>polysacharidy, kter\u00e9 nedok\u00e1\u017eeme str\u00e1vit a zn\u00e1me je jako <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\u00ed dv\u011b z\u00e1kladn\u00ed funkce<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Slou\u017e\u00ed jako d\u016fle\u017eit\u00e1 z\u00e1soba energie.<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>\u0160krob<\/strong> je hlavn\u00edm polysacharidem <strong>rostlin<\/strong>. Obsahuj\u00ed ho nap\u0159\u00edklad <strong>obiloviny, brambory, lu\u0161t\u011bniny<\/strong> apod. B\u011b\u017en\u00fd stravovac\u00ed re\u017eim n\u00e1m poskytuje nejv\u00edce energie pr\u00e1v\u011b z tohoto komplexn\u00edho sacharidu.<\/li>\n\n\n\n<li><strong>Glykogen<\/strong> m\u00e1me ulo\u017een\u00fd ve<strong> svalech a j\u00e1trech<\/strong>. Sacharidy, kter\u00e9 p\u0159ijmeme formou stravy, se v tr\u00e1vic\u00edm traktu roz\u0161t\u011bp\u00ed a vst\u0159ebaj\u00ed do krve. Ty, kter\u00e9 nevyu\u017eijeme hned jako zdroj energie, se ulo\u017e\u00ed do z\u00e1soby ve form\u011b glykogenu nebo tuku.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Polysacharidy maj\u00ed i stavebn\u00ed funkci.<\/strong> Jsou z\u00e1kladn\u00edm stavebn\u00edm materi\u00e1lem <strong>rostlinn\u00fdch bun\u011bk<\/strong>. Ve v\u00fd\u017eiv\u011b zn\u00e1me tyto sacharidy pod n\u00e1zvem <strong>vl\u00e1knina<\/strong>. Pat\u0159\u00ed sem nap\u0159\u00edklad <strong>celul\u00f3za, hemiceul\u00f3za, pektiny<\/strong> apod. Tyto polysacharidy v\u0161ak <strong>nedok\u00e1\u017eeme str\u00e1vit a vst\u0159ebat<\/strong>, proto\u017ee n\u00e1\u0161 tr\u00e1vic\u00ed trakt na to nen\u00ed dostate\u010dn\u011b vybaven\u00fd. Nap\u0159\u00edklad takov\u00e9 kr\u00e1vy a jin\u00ed p\u0159e\u017ev\u00fdkavci maj\u00ed 4 \u017ealudky, aby dok\u00e1zali vl\u00e1kninu \u00fapln\u011b str\u00e1vit. I navzdory tomu m\u00e1 v\u0161ak vl\u00e1knina mnoho zdravotn\u00edch benefit\u016f. Mezi ty nejz\u00e1kladn\u011bj\u0161\u00ed pat\u0159\u00ed pozitivn\u00ed vliv na tr\u00e1ven\u00ed a zdrav\u00ed tr\u00e1vic\u00edho traktu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 \u010dem se nach\u00e1z\u00ed sacharidy, respektive polysacharidy?<\/h3>\n\n\n\n<p>Pro zdroje polysacharid\u016f nemus\u00edte chodit daleko. Nach\u00e1z\u00ed se v t\u011bch nejb\u011b\u017en\u011bj\u0161\u00edch a dostupn\u00fdch potravin\u00e1ch, jako jsou:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obiloviny (p\u0161enice, \u017eito, <a href=\"https:\/\/gymbeam.cz\/ryze\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">r\u00fd\u017ee<\/a>, kuku\u0159ice, <a href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">oves<\/a>, je\u010dmen, atd.)<\/li>\n\n\n\n<li>v\u00fdrobky z obilovin &#8211; pe\u010divo, <a href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">t\u011bstoviny<\/a>, <a href=\"https:\/\/gymbeam.cz\/celozrnny-kuskus-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kuskus<\/a>, <a href=\"https:\/\/gymbeam.cz\/brown-bulgur-wheat-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">bulgur<\/a>, vlo\u010dky (ovesn\u00e9, \u017eitn\u00e9, je\u010dmenn\u00e9 apod.), <a href=\"https:\/\/gymbeam.cz\/kase\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">ka\u0161e<\/a>, atd.<\/li>\n\n\n\n<li>pseudoobiloviny (<a href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">pohanka<\/a>, amarant, <a href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">quiona<\/a>)<\/li>\n\n\n\n<li>brambory<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/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>Jak si zpest\u0159it j\u00eddeln\u00ed\u010dek pou\u017eit\u00edm r\u016fzn\u00fdch zaj\u00edmav\u00fdch p\u0159\u00edloh, kdy\u017e v\u00e1s u\u017e nebav\u00ed klasick\u00e1 r\u00fd\u017ee \u010di t\u011bstoviny, v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nahradit-bezne-psenicne-testoviny\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Jak nahradit b\u011b\u017en\u00e9 p\u0161eni\u010dn\u00e9 t\u011bstoviny?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Co jsou oligosacharidy?\" class=\"wp-image-405076\" style=\"width:843px;height:562px\" title=\"Co jsou 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Jak se v t\u011ble chovaj\u00ed polysacharidy?<\/h3>\n\n\n\n<p><strong>Odd\u011blit od sebe des\u00edtky, stovky \u010di a\u017e tis\u00edce kor\u00e1lk\u016f<\/strong> je pro tr\u00e1vic\u00ed enzymy pom\u011brn\u011b zdlouhav\u00e1 pr\u00e1ce. Prov\u00e1zky s kor\u00e1lky jsou postupn\u011b rozd\u011blov\u00e1ny na krat\u0161\u00ed \u00faseky s 3-9 kor\u00e1lky (oligosacharidy). Z nich vznikaj\u00ed dvojice kor\u00e1lk\u016f (disacharidy), kter\u00e9 se nakonec tak\u00e9 rozd\u011bl\u00ed a v\u00fdsledkem jsou monosacharidy, tedy samostatn\u00e9 kor\u00e1lky. Ty mohou postupovat p\u0159es st\u0159evn\u00ed st\u011bnu do krve.<\/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\">Kolik polysacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?<\/h3>\n\n\n\n<p><strong>Polysacharidy by m\u011bly tvo\u0159it v\u011bt\u0161inu<\/strong> na\u0161eho denn\u00edho p\u0159\u00edjmu sacharid\u016f. Ten by se m\u011bl pohybovat mezi zmi\u0148ovan\u00fdmi <strong>45-60 %<\/strong> celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59932,82750,105781,105817,107113,108862\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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_jsou_rafinovane_sacharidy\"><\/span>Co jsou rafinovan\u00e9 sacharidy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravd\u011bpodobn\u011b jste se u\u017e st\u0159etli s pojmem rafinovan\u00fd cukr, ale \u0159\u00edkaj\u00ed v\u00e1m n\u011bco rafinovan\u00e9 sacharidy? Jedn\u00e1 se v\u0161eobecn\u011b o sacharidov\u00e9 potraviny, kter\u00e9 jsou typicky <strong>vysoce pr\u016fmyslov\u011b zpracovan\u00e9<\/strong>. V pr\u016fb\u011bhu procesu v\u00fdroby z nich byla odstran\u011bna<strong> vl\u00e1knina<\/strong> a z\u00e1rove\u0148 jim chyb\u00ed mnoh\u00e9 <strong>miner\u00e1ln\u00ed l\u00e1tky, vitaminy<\/strong> a jin\u00e9 <strong>bioaktivn\u00ed l\u00e1tky<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 cukr<\/strong> je klasick\u00fd cukr, kter\u00fd pou\u017e\u00edv\u00e1me na slazen\u00ed. Je z\u00edsk\u00e1v\u00e1n z cukrov\u00e9 \u0159epy nebo cukrov\u00e9 t\u0159tiny a postupn\u00fdm procesem v\u00fdroby je z n\u011bj odstran\u011bno men\u0161\u00ed mno\u017estv\u00ed miner\u00e1ln\u00edch l\u00e1tek, vitamin\u016f a jin\u00fdch bioaktivn\u00edch l\u00e1tek. V\u00fdsledkem je \u010dist\u00e1 sm\u011bs jednoduch\u00fdch cukr\u016f.<\/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\">Co pat\u0159\u00ed mezi rafinovan\u00e9 sacharidy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pe\u010divo z b\u00edl\u00e9 mouky<\/li>\n\n\n\n<li>jemn\u00e9 pe\u010divo (croissanty apod.)<\/li>\n\n\n\n<li>jin\u00e9 produkty z b\u00edl\u00e9 mouky, nap\u0159. klasick\u00e9 b\u00edl\u00e9 t\u011bstoviny<\/li>\n\n\n\n<li>klasick\u00fd b\u00edl\u00fd cukr a potraviny \u010di n\u00e1poje s jeho obsahem (r\u016fzn\u00e9 z\u00e1kusky, su\u0161enky a jin\u00e9 cukrovinky, slazen\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>V\u00edce o slazen\u00fdch n\u00e1poj\u00edch a jejich vlivu na t\u011blo se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kde-vsude-cihaji-tekute-kalorie-a-jak-vam-tyto-prazdne-kalorie-brani-v-hubnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Kde v\u0161ude \u010d\u00edhaj\u00ed tekut\u00e9 kalorie a jak v\u00e1m tyto pr\u00e1zdn\u00e9 kalorie br\u00e1n\u00ed v hubnut\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg\" alt=\"Co jsou rafinovan\u00e9 sacharidy?\" class=\"wp-image-405091\" style=\"width:843px;height:563px\" title=\"Co jsou 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Co pat\u0159\u00ed mezi nerafinovan\u00e9 sacharidy?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zelenina<\/li>\n\n\n\n<li>ovoce<\/li>\n\n\n\n<li>lu\u0161t\u011bniny<\/li>\n\n\n\n<li>brambory<\/li>\n\n\n\n<li>celozrnn\u00e9 pe\u010divo<\/li>\n\n\n\n<li>vlo\u010dky (ovesn\u00e9, \u017eitn\u00e9, apod.)<\/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=\"Ktere_sacharidy_jsou_vhodne_a_ktere_jsou_nevhodne\"><\/span>Kter\u00e9 sacharidy jsou vhodn\u00e9, a kter\u00e9 jsou nevhodn\u00e9?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omezovat bychom m\u011bli pr\u00e1v\u011b <strong>rafinovan\u00e9 sacharidy<\/strong>, kter\u00fdm chyb\u00ed u\u017e zmi\u0148ovan\u00e9 \u017eiviny. Ur\u010dit\u011b v\u0161ak neplat\u00ed, \u017ee bychom je museli ze stravy vy\u0159adit \u00fapln\u011b. Ob\u010das si je m\u016f\u017eeme dop\u0159\u00e1t, ale v\u011bt\u0161inu v j\u00eddeln\u00ed\u010dku by m\u011bly tvo\u0159it sacharidov\u00e9 potraviny s obsahem vl\u00e1kniny a mikro\u017eivin.<\/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 m\u011bly tvo\u0159it <strong>nerafinovan\u00e9 sacharidy.<\/strong> Tyto &#8220;zdrav\u00e9 sacharidy&#8221; maj\u00ed zachovan\u00fd p\u0159irozen\u00fd obsah vitamin\u016f, miner\u00e1ln\u00edch l\u00e1tek, antioxidant\u016f a jin\u00fdch bioaktivn\u00edch l\u00e1tek a zvy\u0161uj\u00ed tak <strong>kvalitu<\/strong> na\u0161eho j\u00eddeln\u00ed\u010dku. <strong>Vl\u00e1knina<\/strong> obsa\u017een\u00e1 v t\u011bchto potravin\u00e1ch m\u00e1 nav\u00edc vysokou <strong>syt\u00edc\u00ed schopnost<\/strong>, d\u00edky \u010demu\u017e pom\u00e1h\u00e1 <strong>p\u0159edch\u00e1zet hladu<\/strong> a <strong>nadm\u011brn\u00e9mu p\u0159\u00edjmu potravy<\/strong> a m\u00e1 mnoho dal\u0161\u00edch zdravotn\u00edch benefit\u016f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg\" alt=\"Kter\u00e9 sacharidy jsou vhodn\u00e9?\" class=\"wp-image-405106\" style=\"width:843px;height:562px\" title=\"Kter\u00e9 sacharidy jsou 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolismus_sacharidu_Jak_se_chovaji_v_tele\"><\/span>Metabolismus sacharid\u016f: Jak se chovaj\u00ed v t\u011ble?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159edt\u00edm ne\u017e se &#8220;kor\u00e1lky&#8221; ze sacharidov\u00e9 potraviny <strong>vyu\u017eij\u00ed jako zdroj energie<\/strong> nebo se <strong>ulo\u017e\u00ed do z\u00e1soby<\/strong>, mus\u00ed proj\u00edt cel\u00fdm tr\u00e1vic\u00edm traktem. Tam je postupn\u011b <strong>\u0161t\u011bp\u00ed tr\u00e1vic\u00ed enzymy<\/strong>, a\u017e z nich vznikaj\u00ed ty nejmen\u0161\u00ed \u010d\u00e1sti &#8211; monosacharidy, kter\u00e9 se mohou vst\u0159ebat do krevn\u00edho ob\u011bhu.<\/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\">\u00dastn\u00ed dutina<\/h3>\n\n\n\n<p>Jako p\u0159\u00edklad pou\u017eijeme <strong>r\u00fd\u017ei<\/strong>. R\u00fd\u017ee obsahuje zejm\u00e9na <strong>\u0161krob<\/strong>, co\u017e je polysacharid slo\u017een\u00fd z tis\u00edc\u016f &#8220;kor\u00e1lk\u016f&#8221;. Jeho \u0161t\u011bpen\u00ed, tedy st\u0159\u00edh\u00e1n\u00ed prov\u00e1zku a odd\u011blov\u00e1n\u00ed kor\u00e1lk\u016f, za\u010d\u00edn\u00e1 u\u017e v <strong>\u00fastn\u00ed dutin\u011b<\/strong>. Sacharidy tam za\u010d\u00edn\u00e1 rozkl\u00e1dat enzym <strong>slinn\u00e1 amyl\u00e1za<\/strong>. Za tu kr\u00e1tkou dobu, kterou r\u00fd\u017ee str\u00e1v\u00ed v \u00fastech, toho tento enzym nestihne mnoho, ale zvl\u00e1dne \u010d\u00e1ste\u010dn\u011b roz\u0161t\u011bpit n\u011bkter\u00e9 polysacharidy na <strong>oligosacharidy<\/strong> (tedy prov\u00e1zky se 3-10 kor\u00e1lky). <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\">\u017daludek a tenk\u00e9 st\u0159evo <\/h3>\n\n\n\n<p>R\u00fd\u017ee v u\u017e \u010d\u00e1ste\u010dn\u011b str\u00e1ven\u00e9 form\u011b pokra\u010duje do <strong>\u017ealudku<\/strong>, kter\u00fdm projde prakticky v <strong>nezm\u011bn\u011bn\u00e9 podob\u011b<\/strong>. Nejd\u016fle\u017eit\u011bj\u0161\u00ed \u010d\u00e1st tr\u00e1ven\u00ed se odehr\u00e1v\u00e1 a\u017e v <strong>tenk\u00e9m st\u0159ev\u011b<\/strong>. Tr\u00e1ven\u00ed sacharid\u016f se na tomto m\u00edst\u011b chop\u00ed <strong>pankreatick\u00e1 amyl\u00e1za<\/strong> (enzym produkovan\u00fd pankreatem, tedy slinivkou b\u0159i\u0161n\u00ed). &#8220;Rozst\u0159ihne&#8221; spojen\u00ed mezi &#8220;kor\u00e1lky&#8221; a tak postupn\u011b rozkl\u00e1d\u00e1 polysacharidy na <strong>oligosacharidy<\/strong>. V pr\u00e1ci d\u00e1le pokra\u010duj\u00ed enzymy ulo\u017een\u00e9 na st\u0159evn\u00ed sliznici, kter\u00e9 je roz\u0161t\u011bp\u00ed a\u017e na ty nejmen\u0161\u00ed \u010d\u00e1ste\u010dky, tedy <strong>monosacharidy<\/strong>. Ty se mohou n\u00e1sledn\u011b vst\u0159ebat do krevn\u00edho ob\u011bhu. <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\">C\u00edlov\u00e9 tk\u00e1n\u011b<\/h3>\n\n\n\n<p>V\u00fdsledkem \u0161t\u011bpen\u00ed \u0161krobu je velk\u00e9 mno\u017estv\u00ed monosacharidu<strong> gluk\u00f3zy<\/strong>. Kdy\u017e je gluk\u00f3za absorbovan\u00e1, <strong>stoup\u00e1 hladina cukru v krvi<\/strong> (glyk\u00e9mie). Cukr je z krve v p\u0159\u00edpad\u011b pot\u0159eby p\u0159esouv\u00e1n do bun\u011bk, kde je zpracovan\u00fd na <strong>energii ve form\u011b ATP<\/strong>. \u010c\u00e1st gluk\u00f3zy se ulo\u017e\u00ed ve form\u011b <strong>glykogenu<\/strong> v j\u00e1trech a ve svalech. <strong>Nadbyte\u010dn\u00e9 mno\u017estv\u00ed energie ze sacharid\u016f<\/strong> m\u016f\u017ee b\u00fdt p\u0159em\u011bn\u011bn\u00e9 na <strong>tukov\u00e9 z\u00e1soby<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg\" alt=\"Jak se metabolizuj\u00ed sacharidy?\" class=\"wp-image-405121\" style=\"width:843px;height:562px\" title=\"Jak se metabolizuj\u00ed 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_glykemicky_index\"><\/span>Co je glykemick\u00fd index?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednou z <strong>charakteristik sacharidov\u00fdch potravin<\/strong> je jejich hodnota glykemick\u00e9ho indexu. Ta n\u00e1m napov\u00edd\u00e1, jak rychle se ur\u010dit\u00e1 potravina <strong>vst\u0159eb\u00e1 ze st\u0159eva do krve<\/strong>. Glykemick\u00fd index hovo\u0159\u00ed konkr\u00e9tn\u011b o tom, <strong>jak rychle se zv\u00fd\u0161\u00ed hladina cukru v krvi<\/strong> (glyk\u00e9mie) po konzumaci dan\u00e9 potraviny.<\/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 se pohybuj\u00ed<strong> od 1 do 100<\/strong>. \u010c\u00edm je glykemick\u00fd index potraviny <strong>vy\u0161\u0161\u00ed<\/strong>, t\u00edm se glyk\u00e9mie po sn\u011bzen\u00ed dan\u00e9 potraviny zvy\u0161uje <strong>rychleji<\/strong>. Potraviny s <strong>n\u00edzk\u00fdm<\/strong> glykemick\u00fdm indexem naopak zp\u016fsobuj\u00ed<strong> pomal\u00fd n\u00e1r\u016fst glyk\u00e9mie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161eobecn\u011b plat\u00ed, \u017ee \u010d\u00edm m\u00e1 sacharid <strong>krat\u0161\u00ed \u0159et\u011bzec (m\u00e9n\u011b kor\u00e1lk\u016f)<\/strong>, t\u00edm <strong>rychleji<\/strong> se \u0161t\u011bp\u00ed a vst\u0159eb\u00e1v\u00e1 do krve. Jeliko\u017e v\u0161ak mluv\u00edme o glykemick\u00e9m indexu <strong>potravin<\/strong>, nen\u00ed to tak jednoduch\u00e9. Potraviny toti\u017e obsahuj\u00ed <strong>sm\u011bs r\u016fzn\u00fdch sacharid\u016f, sm\u011bs r\u016fzn\u00fdch \u017eivin<\/strong> a jsou r\u016fzn\u00fdmi zp\u016fsoby <strong>zpracov\u00e1van\u00e9<\/strong>. V\u0161echny tyto faktory <strong>ovliv\u0148uj\u00ed kone\u010dnou hodnotu glykemick\u00e9ho indexu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uvedeme si p\u0159\u00edklad.<strong> Jablko je sladk\u00e9<\/strong>, obsahuje rychle vst\u0159ebateln\u00e9 <strong>jednoduch\u00e9 cukry<\/strong> (monosacharidy a disacharidy). Mo\u017en\u00e1 bychom o\u010dek\u00e1vali, \u017ee bude m\u00edt vysok\u00fd glykemick\u00fd index. Ve skute\u010dnosti je hodnota GI <strong>pom\u011brn\u011b n\u00edzk\u00e1<\/strong>, cca 36. D\u016fvodem je zejm\u00e9na obsah vl\u00e1kniny, kter\u00e1 vst\u0159eb\u00e1v\u00e1n\u00ed cukr\u016f zpomaluje. Naopak <strong>b\u00edl\u00fd chl\u00e9b<\/strong>, kter\u00fd obsahuje <strong>polysacharidy<\/strong>, m\u00e1 hodnotu GI cca 75, co\u017e je pom\u011brn\u011b vysok\u00e9 \u010d\u00edslo. Je to proto, \u017ee neobsahuje <strong>vl\u00e1kninu<\/strong>, kter\u00e1 by n\u00e1stup cukru v krvi <strong>zpomalila<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Jak\u00fd maj\u00ed glykemick\u00fd index n\u011bkter\u00e9 potraviny?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Vysok\u00fd 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\"><center>Potravina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>GI<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u00edl\u00e1 r\u00fd\u017ee<\/td><td class=\"has-text-align-center\" data-align=\"center\">73<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u00edl\u00fd chl\u00e9b<\/td><td class=\"has-text-align-center\" data-align=\"center\">75<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kuku\u0159i\u010dn\u00e9 lup\u00ednky<\/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 meloun<\/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\u00edzk\u00fd 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\"><center>Potravina<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>GI<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">je\u010dmen<\/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 t\u011bstoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">48<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pomeran\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.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">fazole<\/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>Co je glykemick\u00e1 n\u00e1lo\u017e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby toho nebylo m\u00e1lo, je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, \u017ee hladina cukru v krvi po j\u00eddle nez\u00e1le\u017e\u00ed pouze na<strong> typu sacharid\u016f<\/strong> v potravin\u011b, ale i na jejich <strong>obsahu v potravin\u00e1ch a zkonzumovan\u00e9m mno\u017estv\u00ed<\/strong>. Jednodu\u0161e \u0159e\u010deno, \u010d\u00edm v\u00edce sacharid\u016f sn\u00edme, t\u00edm v\u00edce se zv\u00fd\u0161\u00ed hladina cukru v krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nap\u0159\u00edklad mal\u00e9 <strong>mno\u017estv\u00ed b\u00edl\u00e9ho pe\u010diva<\/strong>, kter\u00e9 m\u00e1 vysok\u00fd <strong>glykemick\u00fd index<\/strong>, m\u016f\u017ee v kone\u010dn\u00e9m d\u016fsledku zv\u00fd\u0161it hladinu cukru v krvi <strong>m\u00e9n\u011b ne\u017e n\u011bkolik kus\u016f jablka s n\u00edzk\u00fdm glykemick\u00fdm indexem<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [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=\"Funkce_sacharidu_v_lidskem_tele\"><\/span>Funkce sacharid\u016f v lidsk\u00e9m t\u011ble<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jsou zdrojem energie pro \u017eivot i sportovn\u00ed v\u00fdkon<\/h3>\n\n\n\n<p>Sacharidy, zejm\u00e9na ve form\u011b<strong> gluk\u00f3zy<\/strong>, jsou <strong>z\u00e1kladn\u00edm zdrojem energie<\/strong> pro t\u011blo. Pro n\u011bkter\u00e9 org\u00e1ny a bu\u0148ky jsou <strong>p\u0159eva\u017euj\u00edc\u00ed<\/strong> nebo dokonce<strong> jedin\u00fd zdroj energie<\/strong>. Proto m\u00e1 t\u011blo mechanismy, kter\u00fdmi dok\u00e1\u017ee na n\u011b v p\u0159\u00edpad\u011b pot\u0159eby p\u0159em\u011bnit jin\u00e9 \u017eiviny. Sacharidy jsou z\u00e1kladn\u00ed zdroj energie nap\u0159\u00edklad pro <strong>\u010derven\u00e9 krvinky, kostn\u00ed d\u0159e\u0148 nebo mozek.<\/strong> Mozek spot\u0159ebuje a\u017e <strong>130 g gluk\u00f3zy denn\u011b.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00ed zdroj energie pro pracuj\u00edc\u00ed<strong> svaly<\/strong>. B\u011bhem pohybu z\u00edsk\u00e1vaj\u00ed svaly gluk\u00f3zu z<strong> krve<\/strong> nebo ze z\u00e1sobn\u00edho <strong>svalov\u00e9ho glykogenu<\/strong>. Svalov\u00fd glykogen je jedin\u00e1 \u017eivina, kter\u00e1 m\u016f\u017ee b\u00fdt svalovou bu\u0148kou vyu\u017eita na tvorbu energie i <strong>bez p\u0159\u00edstupu kysl\u00edku<\/strong>. Proto je tento zdroj energie vyu\u017e\u00edvan\u00fd hlavn\u011b p\u0159i intenzivn\u00edm sportovn\u00edm v\u00fdkonu. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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.cz\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg\" alt=\"Jak\u00fd vliv maj\u00ed sacharidy na r\u016fst sval\u016f?\" class=\"wp-image-405139\" title=\"Jak\u00fd vliv maj\u00ed sacharidy na r\u016fst sval\u016f?\" 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\u00ed i jako z\u00e1soba energie<\/h3>\n\n\n\n<p>Nadbyte\u010dn\u00e9 mno\u017estv\u00ed gluk\u00f3zy dok\u00e1\u017ee t\u011blo ulo\u017eit ve form\u011b tuku a <strong>glykogenu<\/strong>. Ten se nach\u00e1z\u00ed v <strong>j\u00e1trech<\/strong> nebo ve <strong>svalech<\/strong>, kde \u010dek\u00e1 na pozd\u011bj\u0161\u00ed vyu\u017eit\u00ed. J\u00e1tra mohou obsahovat a\u017e okolo 100 g glykogenu. V p\u0159\u00edpad\u011b, \u017ee kles\u00e1 hladina cukru v krvi, j\u00e1tra poskytnou sv\u00e9 z\u00e1soby a mno\u017estv\u00ed 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 glykogenu<\/strong> ve svalech mohou b\u00fdt na rozd\u00edl od v\u0161estrann\u00e9ho &#8220;jatern\u00edho&#8221; glykogenu pou\u017eit\u00e9 pouze v m\u00edst\u011b sv\u00e9ho ulo\u017een\u00ed, tedy ve <strong>svalov\u00fdch bu\u0148k\u00e1ch<\/strong>. Tato z\u00e1soba zabezpe\u010duje dod\u00e1vku <strong>energie nap\u0159\u00edklad p\u0159i sportovn\u00edch aktivit\u00e1ch<\/strong> s v\u00edcero intenzivn\u00edmi opakov\u00e1n\u00edmi. Ve svalech m\u016f\u017eeme m\u00edt ulo\u017een\u00fdch a\u017e p\u0159ibli\u017en\u011b <strong>500 g<\/strong> glykogenu. Jeho mno\u017estv\u00ed je v\u0161ak individu\u00e1ln\u00ed a z\u00e1le\u017e\u00ed nap\u0159\u00edklad na mno\u017estv\u00ed svalov\u00e9 hmoty a tr\u00e9novanosti sportovce. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00ed tak\u00e9 roli stavebn\u00edho materi\u00e1lu<\/h3>\n\n\n\n<p>Sacharidy jsou sou\u010d\u00e1st\u00ed mnoha<strong> tk\u00e1n\u00ed a molekul nepostradateln\u00fdch pro fungov\u00e1n\u00ed organismu.<\/strong> Nach\u00e1z\u00ed se nap\u0159\u00edklad v <strong>glykolipidech<\/strong>, kter\u00e9 nutn\u011b pot\u0159ebujeme pro spr\u00e1vn\u00e9 slo\u017een\u00ed <strong>bun\u011b\u010dn\u00fdch membr\u00e1n<\/strong>. Jsou tak\u00e9 slo\u017ekou <strong>glykoprotein\u016f<\/strong>, kter\u00e9 jsou d\u016fle\u017eit\u00e9 pro na\u0161e <strong>chrupavky<\/strong> a <strong>kloub<\/strong>y. Sacharidy jsou dokonce sou\u010d\u00e1st\u00ed <strong>molekuly DNA<\/strong>, kter\u00e1 je z\u00e1kladem funkce organismu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pom\u00e1haj\u00ed s udr\u017een\u00edm svalov\u00e9 hmoty<\/h3>\n\n\n\n<p>T\u011blo si v p\u0159\u00edpad\u011b pot\u0159eby dok\u00e1\u017ee vytvo\u0159it gluk\u00f3zu z<strong> jin\u00fdch zdroj\u016f<\/strong>. Kdy\u017e organismus (zejm\u00e9na mozek) <strong>nem\u00e1 dostate\u010dn\u00fd p\u0159\u00edsun gluk\u00f3zy<\/strong> z potravy nebo ze z\u00e1sobn\u00edho glykogenu, m\u016f\u017ee pou\u017e\u00edt <strong>nesacharidov\u00e9 zdroje<\/strong>, z nich\u017e si v procesu tzv. glukoneogeneze gluk\u00f3zu vytvo\u0159\u00ed. Jedn\u00edm z t\u011bchto zdroj\u016f jsou <strong>aminokyseliny<\/strong>, z nich\u017e jsou slo\u017een\u00e9 <strong>b\u00edlkovin<\/strong> tvo\u0159\u00edc\u00ed <strong>svalovou hmotu<\/strong>. Nedostate\u010dn\u00fd p\u0159\u00edjem sacharid\u016f tak m\u016f\u017ee podporovat p\u0159em\u011bnu aminokyselin na gluk\u00f3zu, kter\u00e1 je n\u00e1sledn\u011b pou\u017eit\u00e1 jako zdroj energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e je v\u0161ak p\u0159\u00edjem sacharid\u016f <strong>dostate\u010dn\u00fd<\/strong>, t\u011blo nemus\u00ed vyu\u017e\u00edvat z\u00e1lo\u017en\u00ed zp\u016fsoby tvorby gluk\u00f3zy. Sacharidy tak mohou podpo\u0159it udr\u017een\u00ed mno\u017estv\u00ed svalov\u00e9 hmoty. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 se z\u00e1rove\u0148 z\u00fa\u010dast\u0148uj\u00ed mnoh\u00fdch proces\u016f, krom\u011b jin\u00e9ho i procesu <strong>regenerace svalov\u00fdch b\u00edlkovin<\/strong>. Jsou toti\u017e d\u016fle\u017eit\u00fdm zdrojem energie. Z\u00e1kladem t\u011bchto proces\u016f je v\u0161ak samoz\u0159ejm\u011b dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin.<\/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\u00ed zdrav\u00ed tr\u00e1vic\u00edho traktu<\/h3>\n\n\n\n<p>Pro tr\u00e1vic\u00ed trakt je ze sacharid\u016f nejd\u016fle\u017eit\u011bj\u0161\u00ed u\u017e zmi\u0148ovan\u00e1 <strong>vl\u00e1knina<\/strong>. Ta toti\u017e nen\u00ed v pr\u016fb\u011bhu tr\u00e1ven\u00ed roz\u0161t\u011bpen\u00e1, ale proch\u00e1z\u00ed tr\u00e1vic\u00edm traktem v podstat\u011b v <strong>nezm\u011bn\u011bn\u00e9 podob\u011b.<\/strong><\/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>, kter\u00e1 na sebe cestou <strong>v\u00e1\u017ee vodu a zv\u011bt\u0161uje sv\u016fj objem<\/strong>, urychluje pr\u016fchod natr\u00e1ven\u00e9ho obsahu st\u0159evem a <strong>usnad\u0148uje tak vyprazd\u0148ov\u00e1n\u00ed.<\/strong><\/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> se, jak nazna\u010duje n\u00e1zev, ve st\u0159ev\u011b \u010d\u00e1ste\u010dn\u011b rozpou\u0161t\u00ed. Kv\u016fli tomu <strong>bobtn\u00e1<\/strong> a nab\u00fdv\u00e1 <strong>gelov\u00e9 konzistence<\/strong>, \u010d\u00edm\u017e pom\u00e1h\u00e1 zv\u00fd\u0161it <strong>pocit sytosti<\/strong> nebo nap\u0159\u00edklad <strong>sn\u00ed\u017eit vst\u0159eb\u00e1v\u00e1n\u00ed cukru v krvi<\/strong>. V tlust\u00e9m st\u0159ev\u011b potom slou\u017e\u00ed jako <strong>potrava pro prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie<\/strong>. Ty mohou d\u00edky n\u00ed tvo\u0159it l\u00e1tky, kter\u00e9 n\u00e1sledn\u011b zlep\u0161uj\u00ed <strong>zdrav\u00ed na\u0161\u00ed st\u0159evn\u00ed st\u011bny.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed komplexn\u00ed informace o \u00fa\u010dinc\u00edch, funkci a zdroj\u00edch vl\u00e1kniny, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Vl\u00e1knina: Pro\u010d ji pot\u0159ebujeme a v jak\u00fdch potravin\u00e1ch se nach\u00e1z\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg\" alt=\"Jakou funkci maj\u00ed sacharidy?\" class=\"wp-image-405154\" style=\"width:843px;height:563px\" title=\"Jakou funkci maj\u00ed 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolik_sacharidu_bychom_meli_denne_prijmout\"><\/span>Kolik sacharid\u016f bychom m\u011bli denn\u011b p\u0159ijmout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podle doporu\u010den\u00ed EFSA (Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin) by m\u011bly sacharidy tvo\u0159it <strong>45-60 %<\/strong> na\u0161eho celkov\u00e9ho denn\u00edho energetick\u00e9ho p\u0159\u00edjmu. P\u0159i referen\u010dn\u00edm p\u0159\u00edjmu<strong> 2000 kcal<\/strong> to p\u0159edstavuje<strong> 225-300 g sacharid\u016f.<\/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\">Nejni\u017e\u0161\u00ed uveden\u00e9 mno\u017estv\u00ed, tedy 220 g, p\u0159ijmeme nap\u0159\u00edklad formou:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 g ovesn\u00fdch vlo\u010dek<\/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 r\u00fd\u017ee (v syrov\u00e9m stavu)<\/li>\n\n\n\n<li>100 g \u017eitn\u00e9ho chleba<\/li>\n\n\n\n<li>60 g \u010do\u010dky (v syrov\u00e9m stavu)<\/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 j\u00eddeln\u00ed\u010dku by m\u011bly <strong>p\u0159eva\u017eovat komplexn\u00ed sacharidy<\/strong> (polysacharidy). <strong>Jednoduch\u00e9 cukry<\/strong> by nem\u011bly tvo\u0159it v\u00edce ne\u017e <strong>10 %<\/strong> celkov\u00e9ho p\u0159\u00edjmu energie, co\u017e je 50 g p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu.<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<p>Co se t\u00fdk\u00e1 vl\u00e1kniny, t\u00e9 bychom m\u011bli do sebe denn\u011b dostat <strong>minim\u00e1ln\u011b 25 g<\/strong>. EFSA doporu\u010duje pr\u00e1v\u011b<strong> 25 g<\/strong>, zat\u00edmco doporu\u010den\u00ed pro obyvatele USA (<em>Dietary Guidelines for America<\/em>) ud\u00e1vaj\u00ed <strong>25-35 g vl\u00e1kniny.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00e1ln\u00ed p\u0159\u00edjem sacharid\u016f se v\u0161ak m\u016f\u017ee li\u0161it na z\u00e1klad\u011b v\u00edcero faktor\u016f, jako je <strong>m\u00edra fyzick\u00e9 aktivity, typ sportovn\u00ed aktivity, zdravotn\u00ed stav<\/strong> apod.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg\" alt=\"Kolik j\u00edst sacharid\u016f?\" class=\"wp-image-405172\" style=\"width:843px;height:562px\" title=\"Kolik j\u00edst sacharid\u016f?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Pro\u010d by m\u011bly p\u0159eva\u017eovat komplexn\u00ed sacharidy s obsahem vl\u00e1kniny?<\/h3>\n\n\n\n<p>Komplexn\u00ed sacharidy se<strong> tr\u00e1v\u00ed a vst\u0159eb\u00e1vaj\u00ed pomaleji<\/strong> ne\u017e jednoduch\u00e9 sacharidy. T\u00edm p\u00e1dem se udr\u017e\u00ed v tr\u00e1vic\u00edm traktu del\u0161\u00ed dobu a energie z nich je t\u011blu dod\u00e1van\u00e1 postupn\u011b. Obsah <strong>vl\u00e1kniny<\/strong> je\u0161t\u011b v\u00fdznamn\u011b zvy\u0161uje jejich <strong>schopnost n\u00e1s zasytit a p\u0159edch\u00e1zet hladu<\/strong>. V\u00fdsledkem je, \u017ee d\u00edky dlouhotrvaj\u00edc\u00ed sytosti nesn\u00edme zbyte\u010dn\u011b velk\u00e9 mno\u017estv\u00ed j\u00eddla.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc nedoch\u00e1z\u00ed k v\u00fdkyv\u016fm cukru v krvi, kter\u00e9 b\u00fdvaj\u00ed zp\u016fsoben\u00e9 konzumaci <strong>jednoduch\u00fdch cukr\u016f<\/strong>. V\u00fdkyvy glyk\u00e9mie jsou krom\u011b jin\u00e9ho \u010dasto spojen\u00e9 se zv\u00fd\u0161en\u00fdmi <strong>chut\u011bmi na sladk\u00e9 \u010di pocitem nedostate\u010dn\u00e9 energie.&nbsp;<\/strong><\/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_dodrzovat_nizkosacharidovou_dietu\"><\/span>Je vhodn\u00e9 dodr\u017eovat n\u00edzkosacharidovou dietu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00edzkosacharidov\u00e1 dieta je snad jeden z nejpopul\u00e1rn\u011bj\u0161\u00edch zp\u016fsob\u016f stravov\u00e1n\u00ed, kter\u00fd se pou\u017e\u00edv\u00e1 nejen s c\u00edlem hubnut\u00ed. Zaj\u00edmav\u00e9 v\u0161ak je, \u017ee nen\u00ed p\u0159esn\u011b definovan\u00e9, co si m\u00e1me konkr\u00e9tn\u011b pod &#8220;n\u00edzk\u00fdm&#8221; p\u0159\u00edjmem sacharid\u016f p\u0159edstavit. V\u0161eobecn\u011b se uv\u00e1d\u00ed, \u017ee pokud se jejich mno\u017estv\u00ed pohybuje mezi <strong>10-45 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu (CEP)<\/strong>, jedn\u00e1 se o n\u00edzkosacharidov\u00e9 stravov\u00e1n\u00ed.<\/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 rozd\u011blen\u00ed n\u00edzkosacharidov\u00fdch diet okem v\u011bdy<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00edrn\u00e9 n\u00edzkosacharidov\u00e9 diety: 26-40 % CEP ze sacharid\u016f<\/li>\n\n\n\n<li>n\u00edzkosacharidov\u00e9 diety s vysok\u00fdm obsahem tuku: 10-25 % CEP ze sacharid\u016f<\/li>\n\n\n\n<li>ketodiety: pod 10 % CEP ze sacharid\u016f<\/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 pom\u011brn\u011b dost studi\u00ed, kter\u00e9 se tomuto t\u00e9matu v\u011bnuj\u00ed a zat\u00edm st\u00e1le p\u0159evl\u00e1d\u00e1 pohled, \u017ee n\u00edzkosacharidov\u00e1 dieta <strong>nen\u00ed z\u00e1zra\u010dn\u00e1 cesta k lep\u0161\u00edmu zdrav\u00ed ani k vysn\u011bn\u00e9 postav\u011b<\/strong>. \u00dasp\u011b\u0161n\u00e9 hubnut\u00ed m\u016f\u017ee b\u00fdt v\u00fdsledkem vyv\u00e1\u017een\u00e9ho p\u0159\u00edjmu \u017eivin i n\u00edzk\u00e9ho p\u0159\u00edjmu sacharid\u016f.<strong> Podm\u00ednkou hubnut\u00ed v\u0161ak je, \u017ee t\u011blo mus\u00ed b\u00fdt v kalorick\u00e9m deficitu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zd\u00e1 se, \u017ee sn\u00ed\u017een\u00fd p\u0159\u00edjem sacharid\u016f m\u016f\u017ee pomoci <strong>stabilizovat hladiny cukru v krvi<\/strong> u pacient\u016f s <strong>cukrovkou<\/strong>. Je to ale velmi individu\u00e1ln\u00ed, proto\u017ee pacient s t\u00edmto onemocn\u011bn\u00edm m\u016f\u017ee dosahovat dobr\u00fdch hladin glykemie i p\u0159i <strong>b\u011b\u017en\u00e9m stravovac\u00edm re\u017eimu<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jsou lid\u00e9, kter\u00fdm omezen\u00ed sacharid\u016f ve strav\u011b <strong>vyhovuje<\/strong> a potom je tu v\u011bt\u0161ina, pro kterou to <strong>nen\u00ed dlouhodob\u011b udr\u017eiteln\u00fd zp\u016fsob stravov\u00e1n\u00ed<\/strong>. V ka\u017ed\u00e9m p\u0159\u00edpad\u011b v\u0161ak plat\u00ed, \u017ee je to velmi individu\u00e1ln\u00ed a pokud se n\u011bkdo pro tento sm\u011br rozhodne, m\u011bl by sledovat <strong>mo\u017en\u00e9 ne\u017e\u00e1douc\u00ed \u00fa\u010dinky<\/strong> stravy se sn\u00ed\u017een\u00fdm mno\u017estv\u00edm sacharid\u016f. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce o tomto t\u00e9matu v\u00e1m prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/low-carb-vs-low-fat-co-je-lepsi-na-hubnuti\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Low-carb vs. low fat: Co je lep\u0161\u00ed na hubnut\u00ed?<\/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\">Jak\u00e1 jsou rizika n\u00edzkosacharidov\u00e9 diety?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tr\u00e1vic\u00ed probl\u00e9my, zejm\u00e9na z\u00e1cpa z d\u016fvodu n\u00edzk\u00e9ho p\u0159\u00edjmu vl\u00e1kniny<\/li>\n\n\n\n<li>\u00fanava, bolesti hlavy, slabost<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 hladina cholesterolu nebo triacylglycerol\u016f spojen\u00e1 s vy\u0161\u0161\u00edm p\u0159\u00edjmem tuk\u016f<\/li>\n\n\n\n<li>nedostatek vitamin\u016f a miner\u00e1ln\u00edch l\u00e1tek<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg\" alt=\"Co je n\u00edzkosacharidov\u00e1 dieta?\" class=\"wp-image-405190\" style=\"width:843px;height:562px\" title=\"Co je n\u00edzkosacharidov\u00e1 dieta?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pribira_se_po_sacharidech\"><\/span>P\u0159ib\u00edr\u00e1 se po sacharidech?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u0161t\u011b st\u00e1le je dost roz\u0161\u00ed\u0159en\u00fd n\u00e1zor, \u017ee pokud m\u00e1me v j\u00eddeln\u00ed\u010dku pe\u010divo, brambory, t\u011bstoviny a jin\u00e9 sacharidov\u00e9 potraviny, m\u00e1me vydl\u00e1\u017ed\u011bnou cestu k nadv\u00e1ze a obezit\u011b. I kdy\u017e je to na prvn\u00ed pohled snadno uv\u011b\u0159iteln\u00e9, <strong>nen\u00ed to pravda.<\/strong> A\u010dkoliv lid\u00e9 se zv\u00fd\u0161enou hmotnost\u00ed maj\u00ed \u010dasto v j\u00eddeln\u00ed\u010dku nadm\u011brn\u00e9 mno\u017estv\u00ed sacharid\u016f, <strong>nejsou to samotn\u00e9 sacharidy, kter\u00e9 zp\u016fsobuj\u00ed p\u0159ib\u00edr\u00e1n\u00ed.<\/strong> K ukl\u00e1d\u00e1n\u00ed t\u011blesn\u00e9ho tuku a zvy\u0161ov\u00e1n\u00ed hmotnosti doch\u00e1z\u00ed tehdy, kdy\u017e je <strong>celkov\u00fd p\u0159\u00edjem energie z potravy vy\u0161\u0161\u00ed ne\u017e energetick\u00fd v\u00fddej.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak jako sacharidy se i <strong>tuky a b\u00edlkoviny<\/strong> v t\u011ble <strong>p\u0159em\u011b\u0148uj\u00ed na energii.<\/strong> Kdy\u017e je kter\u00e9koliv z t\u011bchto \u017eivin <strong>nadbyte<\/strong>k, m\u016f\u017ee doch\u00e1zet ke <strong>zvy\u0161ov\u00e1n\u00ed t\u011blesn\u00e9 hmotnosti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Jak_prijimat_dostatek_tech_spravnych_zdroju_sacharidu\"><\/span>Jak p\u0159ij\u00edmat dostatek t\u011bch spr\u00e1vn\u00fdch zdroj\u016f sacharid\u016f?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Vyberte si sacharidov\u00e9 potraviny <strong>bohat\u00e9 na vl\u00e1kninu<\/strong>, jako jsou <strong>celozrnn\u00e9 v\u00fdrobky, lu\u0161t\u011bniny, zelenina a ovoce.<\/strong><\/li>\n\n\n\n<li>B\u00edl\u00e9 pe\u010divo nebo t\u011bstoviny nahra\u010fte <strong>celozrnn\u00fdmi<\/strong>. Nam\u00edsto klasick\u00e9 b\u00edl\u00e9 r\u00fd\u017ee zkuste nap\u0159\u00edklad <strong>r\u00fd\u017ei natural.<\/strong><\/li>\n\n\n\n<li>Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku <strong>pseudoobiloviny.<\/strong> Mezi n\u011b pat\u0159\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/quinoa-cs\/\" class=\"ek-link\">quinoa<\/a>, amarant a pohanka.<\/li>\n\n\n\n<li>Nezanev\u0159ete na <strong>brambory<\/strong>. Jsou skv\u011bl\u00fdm zdrojem vl\u00e1kniny, jako i nap\u0159\u00edklad vitaminu C. Dokonce maj\u00ed v uva\u0159en\u00e9m stavu zhruba o polovinu men\u0161\u00ed mno\u017estv\u00ed energie ne\u017e nap\u0159\u00edklad obl\u00edben\u00e1 r\u00fd\u017ee.<\/li>\n\n\n\n<li>Nezapom\u00ednejte na r\u016fzn\u00e9 <strong>ka\u0161e a vlo\u010dky<\/strong>, kter\u00e9 si m\u016f\u017eete d\u00e1t nejen na sn\u00eddani.<\/li>\n\n\n\n<li>T\u00fddn\u011b si dop\u0159ejte alespo\u0148 <strong>dv\u011b porce lu\u0161t\u011bnin.<\/strong><\/li>\n\n\n\n<li>Denn\u011b sn\u011bzte minim\u00e1ln\u011b<strong> 400 g zeleniny a ovoce.<\/strong> Pod\u00edl zeleniny by m\u011bl p\u0159eva\u017eovat.<\/li>\n\n\n\n<li>Omezte jednoduch\u00fd cukr.<\/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_ktere_zdroje_jsou_nejlepsi_a_ktere_omezit\"><\/span>Sacharidy v potravin\u00e1ch: kter\u00e9 zdroje jsou nejlep\u0161\u00ed a kter\u00e9 omezit?<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\"><center>Vhodn\u00e9<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Nevhodn\u00e9<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">celozrnn\u00e9 p\u0161eni\u010dn\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/chleb-a-pecivo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"pe\u010divo (opens in a new tab)\">pe\u010divo<\/a>, \u017eitn\u00e9 pe\u010divo, celozrnn\u00e9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/testoviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"cestoviny (opens in a new tab)\">t\u011bstoviny<\/a>, celozrnn\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/mouky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"m\u00faka (opens in a new tab)\">mouka<\/a>, pseudoobilniny (<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/pohanka\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"poh\u00e1nka (opens in a new tab)\">pohanka<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"quinoa (opens in a new tab)\">quinoa<\/a>, amarant), vlo\u010dky (<a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/ovesne-vlocky\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ovsen\u00e9 (opens in a new tab)\">ovesn\u00e9<\/a>, \u017eitn\u00e9, pohankov\u00e9, je\u010dmenn\u00e9\u2026), zelenina, ovoce, <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"strukoviny (opens in a new tab)\">lu\u0161t\u011bniny<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">cukrovinky, jemn\u00e9 pe\u010divo (croissanty, buchty, \u0161i\u0161ky apod.), slazen\u00e9 instantn\u00ed ka\u0161e, d\u011btsk\u00e9 sn\u00edda\u0148ov\u00e9 cere\u00e1lie (zejm\u00e9na doslazovan\u00e9), slazen\u00e9 n\u00e1poje, pe\u010divo z b\u00edl\u00e9 mouky (b\u00edl\u00e9 rohl\u00edky, b\u00edl\u00fd toustov\u00fd chl\u00e9b, francouzsk\u00e9 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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sacharidy maj\u00ed jako jedna ze t\u0159\u00ed z\u00e1kladn\u00edch makro\u017eivin d\u016fle\u017eitou pozici v na\u0161ich j\u00eddeln\u00ed\u010dc\u00edch. Jsou <strong>z\u00e1kladn\u00edm zdrojem energie<\/strong> a d\u00edky nim funguje mnoho <strong>\u017eivotn\u011b d\u016fle\u017eit\u00fdch proces\u016f<\/strong> v t\u011ble. Abychom z nich v\u0161ak vyt\u011b\u017eili maximum, mus\u00edme db\u00e1t na jejich <strong>spr\u00e1vn\u00fd v\u00fdb\u011br<\/strong>. V\u011bt\u0161inu p\u0159\u00edjmu sacharidov\u00fdch potravin by m\u011bly tvo\u0159it ty, kter\u00e9 obsahuj\u00ed <strong>komplexn\u00ed sacharidy<\/strong> a z\u00e1rove\u0148 jsou bohat\u00e9 na <strong>vl\u00e1kninu<\/strong>, tedy <strong>celozrnn\u00e9 produkty<\/strong>, <strong>lu\u0161t\u011bniny a zelenina<\/strong>. Naopak bychom m\u011bli omezovat potraviny s vysok\u00fdm obsahem <strong>jednoduch\u00fdch cukr\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s \u010dl\u00e1nek zaujal, nev\u00e1hejte a sd\u00edlejte ho d\u00e1l se sv\u00fdmi p\u0159\u00e1teli.<\/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 zmatek v tom, jestli sacharidy pat\u0159\u00ed nebo nepat\u0159\u00ed do zdrav\u00e9ho j\u00eddeln\u00ed\u010dku? Pot\u0159ebujeme je k \u017eivotu? Dne\u0161n\u00ed \u010dl\u00e1nek v\u00e1m ud\u011bl\u00e1 jasno v tom, jak\u00e9 maj\u00ed sacharidy funkce v t\u011ble, kter\u00e9 rad\u011bji omezit a kde naopak hledat vhodn\u00e9 zdroje.<\/p>\n","protected":false},"author":156,"featured_media":404986,"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":[32],"tags":[6669,6837,7245,7353],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-405756","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-jidelnicek","9":"tag-makroziviny-cs","10":"tag-sacharidy-cs","11":"tag-strava-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sacharidy: D\u011blen\u00ed, zdroje, tr\u00e1ven\u00ed, funkce v t\u011ble a optim\u00e1ln\u00ed p\u0159\u00edjem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pat\u0159\u00ed sacharidy do zdrav\u00e9ho j\u00eddeln\u00ed\u010dku? 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