{"id":498818,"date":"2023-09-25T10:00:00","date_gmt":"2023-09-25T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=498818"},"modified":"2023-11-30T16:01:38","modified_gmt":"2023-11-30T15:01:38","slug":"psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/","title":{"rendered":"Psyllium: Ak\u00fd vplyv m\u00e1 na chudnutie, tr\u00e1venie \u010di mikrobi\u00f3m a ako ho u\u017e\u00edva\u0165?\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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Co_je_vlaknina\" title=\"\u010co je vl\u00e1knina?&nbsp;\">\u010co je vl\u00e1knina?&nbsp;<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Co_je_psyllium\" title=\"\u010co je psyllium?\">\u010co je psyllium?<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Ako_funguje_psyllium\" title=\"Ako funguje psyllium?\">Ako funguje psyllium?<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Ake_ma_psyllium_zdravotne_benefity\" title=\"Ak\u00e9 m\u00e1 psyllium zdravotn\u00e9 benefity?\">Ak\u00e9 m\u00e1 psyllium zdravotn\u00e9 benefity?<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Moze_mat_psyllium_neziaduce_ucinky\" title=\"M\u00f4\u017ee ma\u0165 psyllium ne\u017eiad\u00face \u00fa\u010dinky?\">M\u00f4\u017ee ma\u0165 psyllium ne\u017eiad\u00face \u00fa\u010dinky?<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Ako_uzivat_psyllium\" title=\"Ako u\u017e\u00edva\u0165 psyllium?&nbsp;\">Ako u\u017e\u00edva\u0165 psyllium?&nbsp;<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Vsetko_co_potrebujete_vediet_o_psylliu\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o psylliu\">V\u0161etko, \u010do potrebujete vedie\u0165 o psylliu<\/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\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aj v\u00e1m u\u017e niekedy bolo povedan\u00e9, \u017ee ak chcete zlep\u0161i\u0165 tr\u00e1venie \u010di len obohati\u0165 svoj jed\u00e1lni\u010dek o vl\u00e1kninu, mali by ste u\u017e\u00edva\u0165 psyllium? V skuto\u010dnosti to v\u00f4bec nie je zl\u00e1 rada, preto\u017ee tento rastlinn\u00fd doplnok v\u00fd\u017eivy m\u00f4\u017ee naozaj pote\u0161i\u0165 v\u00e1\u0161 nespokojn\u00fd \u017eal\u00fadok a pritom so sebou prinies\u0165 aj \u010fal\u0161ie benefity. \u010co to teda psyllium je a \u010d\u00edm v\u00e1m m\u00f4\u017ee prospie\u0165?<\/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 vplyve psyllia na tieto oblasti:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#travenie\" style=\"border-radius:0px\">Tr\u00e1venie<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#crevny-mikrobiom\" style=\"border-radius:0px\">\u010crevn\u00fd mikrobi\u00f3m<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cholesterolu-v-krvi\" style=\"border-radius:0px\">Hladina cholesterolu v krvi<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#hladina-cukru-v-krvi\" style=\"border-radius:0px\">Hladina cukru v krvi<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#chudnutie\" style=\"border-radius:0px\">Chudnutie<\/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_je_vlaknina\"><\/span>\u010co je vl\u00e1knina?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme u\u017e nazna\u010dili, psyllium patr\u00ed medzi druhy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlaknina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>. T\u00e1 je vo svojej podstate polysacharid, na ktor\u00fd na\u0161e telo nem\u00e1 enz\u00fdmov\u00fa v\u00fdbavu, a tak ju<strong> nedok\u00e1\u017eeme str\u00e1vi\u0165.<\/strong> Z tela tak odch\u00e1dza v <strong>takmer nezmenenej forme. <\/strong>Aj napriek tomu m\u00e1 v\u0161ak mnoho benefitov a je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou jed\u00e1lni\u010dka. Be\u017en\u00fd zdrav\u00fd dospel\u00fd \u010dlovek by mal denne prija\u0165<strong> 25 \u2013 30 g <\/strong>vl\u00e1kniny. <span class=\"tadv-color\" style=\"color:#ff6600\">[5,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vl\u00e1kninu n\u00e1jdeme iba v <strong>rastlinn\u00fdch potravin\u00e1ch.<\/strong> Jej dobr\u00fdm zdrojom s\u00fa <a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>, celozrnn\u00e9 obilniny, zelenina, ovocie, <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semen\u00e1<\/a>.&nbsp;<span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/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\">Ako rozde\u013eujeme vl\u00e1kninu?&nbsp;<\/h3>\n\n\n\n<p>V potravin\u00e1ch a doplnkoch v\u00fd\u017eivy n\u00e1jdeme dva typy vl\u00e1kniny, a to <strong>rozpustn\u00fa <\/strong>a <strong>nerozpustn\u00fa. <\/strong>Ka\u017ed\u00e1 z nich \u00fa\u010dinkuje trochu inak, ale obe s\u00fa pre na\u0161e zdravie d\u00f4le\u017eit\u00e9. V potravinov\u00fdch zdrojoch s\u00fa v\u0161ak na\u0161\u0165astie v\u00e4\u010d\u0161inou skombinovan\u00e9, a tak sta\u010d\u00ed sledova\u0165 len to, \u010di prij\u00edmame v\u0161eobecne dostatok potrav\u00edn bohat\u00fdch na vl\u00e1kninu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nerozpustn\u00e1 vl\u00e1knina <\/strong>sa spr\u00e1va ako tak\u00e1 <strong>\u201ckefa na \u010drev\u00e1\u201d.<\/strong> Via\u017ee na seba vodu, zv\u00e4\u010d\u0161uje svoj objem a <strong>ur\u00fdch\u013euje prechod natr\u00e1ven\u00e9ho obsahu tr\u00e1viacim traktom. <\/strong>T\u00e1to vl\u00e1knina je vyl\u00fa\u010den\u00e1 z tela bez akejko\u013evek zmeny. Patr\u00ed sem napr\u00edklad <strong>celul\u00f3za <\/strong>alebo <strong>hemicelul\u00f3za.<\/strong><\/li>\n\n\n\n<li><strong>Rozpustn\u00e1 vl\u00e1knina <\/strong>v tenkom \u010dreve <strong>vstreb\u00e1va vodu <\/strong>a v\u010faka tomu z\u00edskava <strong>g\u00e9lov\u00fa konzistenciu. <\/strong>T\u00e1to hmota naopak tr\u00e1venie trochu <strong>spoma\u013euje <\/strong>a navy\u0161e n\u00e1s tak pom\u00e1ha <strong>zas\u00fdti\u0165.<\/strong> V hrubom \u010dreve dokonca sl\u00fa\u017ei ako<strong> potrava pre prospe\u0161n\u00e9 \u010drevn\u00e9 bakt\u00e9rie <\/strong>a m\u00e1 vplyv na optim\u00e1lne zlo\u017eenie <strong>\u010drevn\u00e9ho mikrobi\u00f3mu. <\/strong>Zara\u010fujeme sem napr\u00edklad <strong>inul\u00edn, pekt\u00edny<\/strong> alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glukoman\u00e1n<\/a>.<strong> <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/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>Viac o vl\u00e1knine a jej typoch, \u00fa\u010dinkoch na zdravie \u010di potravinov\u00fdch zdrojoch prezrad\u00ed \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><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-749x1124.jpg\" alt=\"ako sa rozde\u013euje vl\u00e1knina\" class=\"wp-image-498877\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG_0328-2-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_psyllium\"><\/span>\u010co je psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Psyllium<\/a> je vl\u00e1knina z\u00edskan\u00e1 z rastliny <strong>Skorocelu indick\u00e9ho <\/strong>(<em>Plantago ovata<\/em>). Jeho benefity boli zn\u00e1me u\u017e v <strong>tradi\u010dnej \u010d\u00ednskej <\/strong>a <strong>ajurv\u00e9dskej medic\u00edne,<\/strong> kde sa pou\u017e\u00edvalo v s\u00favislosti s vysok\u00fdm krvn\u00fdm tlakom \u010di napr\u00edklad ko\u017en\u00fdmi probl\u00e9mami. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spomedzi ostatn\u00fdch druhov vl\u00e1kniny je celkom \u0161pecifick\u00e9, preto\u017ee hoci sa zara\u010fuje medzi<strong> rozpustn\u00fa vl\u00e1kninu,<\/strong> svojimi vlastnos\u0165ami \u010diasto\u010dne pripom\u00edna aj t\u00fa <strong>nerozpustn\u00fa.&nbsp; <\/strong>Obsahuje toti\u017e tri r\u00f4zne komponenty, z ktor\u00fdch sa ka\u017ed\u00fd spr\u00e1va trochu inak.<\/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 druhy vl\u00e1kniny n\u00e1jdeme v psylliu?&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 &#8211; 20 % tvor\u00ed nerozpustn\u00fd podiel vl\u00e1kniny<\/li>\n\n\n\n<li>55 &#8211; 60 %&nbsp; zastupuje zlo\u017eka, ktor\u00e1 v tr\u00e1viacom trakte dok\u00e1\u017ee vytvori\u0165 g\u00e9l<\/li>\n\n\n\n<li>10 &#8211; 15 % pozost\u00e1va z visk\u00f3znej vl\u00e1kniny, ktor\u00e1 ale netvor\u00ed g\u00e9l<\/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\u010faka tejto kombin\u00e1cii je tak psyllium v\u0161estrannou vl\u00e1kninou, ktor\u00e1 m\u00e1 \u0161ir\u0161ie spektrum benefitov v porovnan\u00ed s in\u00fdmi typmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V neposlednom rade je zauj\u00edmav\u00e9 spomen\u00fa\u0165, \u017ee ide o <strong>bezlepkov\u00fa potravinu,<\/strong> a tak sa jej nemusia b\u00e1\u0165 ani celiatici \u010di \u013eudia s alergiou na lepok alebo neceliak\u00e1lnou glut\u00e9novou senzitivitou. <span class=\"tadv-color\" style=\"color:#ff6600\">[8,9]<\/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_funguje_psyllium\"><\/span>Ako funguje psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Psyllium v tenkom \u010dreve <strong>absorbuje vodu<\/strong> a <strong>vytv\u00e1ra g\u00e9l<\/strong>, \u010do je typick\u00e9 pre rozpustn\u00fd typ vl\u00e1kniny.<strong> <\/strong>Mohli by sme predpoklada\u0165, \u017ee preto bude tr\u00e1venie trochu spoma\u013eova\u0165, ale ono ho naopak, podobne ako nerozpustn\u00e1 vl\u00e1knina, <strong>ur\u00fdch\u013euje<\/strong>. <strong>Z\u00e1rove\u0148 <\/strong>v\u00fdrazne <strong>zv\u00e4\u010d\u0161uje objem stolice,<\/strong> \u010do je naopak be\u017en\u00e9 pre nerozpustn\u00fa vl\u00e1kninu. Typicky sa tak pou\u017e\u00edva ako<strong> laxat\u00edvum (preh\u00e1\u0148adlo), <\/strong>\u010di\u017ee l\u00e1tka, ktor\u00e1 m\u00f4\u017ee<strong> podpori\u0165 a ur\u00fdchli\u0165 vypr\u00e1zd\u0148ovanie. <\/strong>To je prospe\u0161n\u00e9 v pr\u00edpade, \u017ee v\u00e1s tr\u00e1pi z\u00e1pcha.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edmav\u00e9 je, \u017ee psyllium je v tenkom \u010dreve menej <strong>metabolizovan\u00e9 \u010drevn\u00fdmi bakt\u00e9riami, <\/strong>&nbsp;ako je be\u017en\u00e9 pre rozpustn\u00fa vl\u00e1kninu. Preto mu zost\u00e1va schopnos\u0165 <strong>zadr\u017eiava\u0165 vodu<\/strong>, v\u010faka \u010domu si zachov\u00e1va svoj ve\u013ek\u00fd objem, \u010do pom\u00e1ha s hladk\u00fdm prechodom stolice. Navy\u0161e v\u010faka tomu, \u017ee bakt\u00e9rie nech\u00e1vaj\u00fa psyllium takmer nedotknut\u00e9, jeho u\u017e\u00edv<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_ma_psyllium_zdravotne_benefity\"><\/span>Ak\u00e9 m\u00e1 psyllium zdravotn\u00e9 benefity?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"travenie\">1. M\u00e1 pozit\u00edvny vplyv na tr\u00e1venie<\/h3>\n\n\n\n<p>Ako pri ka\u017edom type vl\u00e1kniny, aj v pr\u00edpade psyllia plat\u00ed, \u017ee jeho hlavn\u00fdm a najsilnej\u0161\u00edm benefitom je pozit\u00edvny efekt na \u010dinnos\u0165 n\u00e1\u0161ho tr\u00e1viaceho syst\u00e9mu. Ide o celkom <strong>v\u0161estrann\u00fd doplnok v\u00fd\u017eivy <\/strong>so \u0161irok\u00fdm vyu\u017eit\u00edm. Psyllium v\u00e1m m\u00f4\u017eu dokonca be\u017ene odpor\u00fa\u010di\u0165 aj lek\u00e1ri ako dobr\u00e9ho pomocn\u00edka pri tr\u00e1viacich \u0165a\u017ekostiach.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Psyllium je zn\u00e1me <strong>objemov\u00e9 laxat\u00edvum (preh\u00e1\u0148adlo).<\/strong> V praxi to znamen\u00e1, \u017ee via\u017ee vodu a zv\u00e4\u010d\u0161uje tak objem stolice, ktor\u00e1 sa n\u00e1sledne \u013eah\u0161ie pohybuje cez tr\u00e1viaci trakt. Pom\u00e1ha tak s lep\u0161\u00edm vypr\u00e1zd\u0148ovan\u00edm.<\/li>\n\n\n\n<li>Pom\u00e1ha tie\u017e <strong>zm\u00e4k\u010dova\u0165 stolicu <\/strong>a zlep\u0161ova\u0165 jej konzistenciu. D\u00f4le\u017eit\u00e9 v\u0161ak je&nbsp; pam\u00e4ta\u0165 si, \u017ee takto m\u00f4\u017ee fungova\u0165 len vtedy, ke\u010f dodr\u017eiavame pitn\u00fd re\u017eim.&nbsp;<\/li>\n\n\n\n<li>V\u0161eobecne tak m\u00f4\u017ee <strong>podpori\u0165 a ur\u00fdchli\u0165 vypr\u00e1zd\u0148ovanie.<\/strong><\/li>\n\n\n\n<li>M\u00f4\u017ee tak pom\u00f4c\u0165 pri <strong>z\u00e1pche <\/strong>a hod\u00ed sa aj vtedy, ke\u010f sa jej chceme vyhn\u00fa\u0165.<\/li>\n\n\n\n<li>Naopak je v\u0161ak vhodn\u00e9 aj pri <strong>probl\u00e9moch s hna\u010dkou, <\/strong>preto\u017ee pri riedkej stolici m\u00e1 schopnos\u0165 vstreba\u0165 nadbyto\u010dn\u00fa vodu a stolicu tak zahusti\u0165.<\/li>\n\n\n\n<li>Dok\u00e1\u017ee tak <strong>normalizova\u0165 vypr\u00e1zd\u0148ovanie <\/strong>a poda\u0165 pomocn\u00fa ruku pri oboch t\u00fdchto protichodn\u00fdch \u0165a\u017ekostiach. <span class=\"tadv-color\" style=\"color:#ff6600\">[14]<\/span><\/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\">Psyllium a syndr\u00f3m dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edka<\/h4>\n\n\n\n<p>Psyllium sa v \u0161t\u00fadi\u00e1ch dokonca ukazuje \u00fa\u010dinn\u00e9 aj u \u013eud\u00ed, ktor\u00ed trpia <strong>syndr\u00f3mom dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edka<\/strong> (<em>Irritable Bowel Syndrome<\/em> &#8211; IBS) Ide o nepr\u00edjemn\u00fd probl\u00e9m, ktor\u00fd sa prejavuje <strong>nepravideln\u00fdm vypr\u00e1zd\u0148ovan\u00edm, plynatos\u0165ou, k\u0155\u010dmi<\/strong> \u010di <strong>striedan\u00edm stavov hna\u010dky a z\u00e1pchy, <\/strong>pri\u010dom tieto pr\u00edznaky sa r\u00f4zne <strong>kombinuj\u00fa <\/strong>a<strong> nepravidelne striedaj\u00fa.<\/strong> Pr\u00ed\u010diny tohto probl\u00e9mu s\u00fa typicky ve\u013emi komplexn\u00e9. Zd\u00e1 sa v\u0161ak, \u017ee psyllium by mohlo by\u0165 jedn\u00fdm z t\u00fdch pomocn\u00edkov, ktor\u00fd by mohol pom\u00f4c\u0165 zmierni\u0165 sympt\u00f3my. Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie psyllia pri IBS neexistuje, ale ako \u00fa\u010dinn\u00e9 sa v \u0161t\u00fadi\u00e1ch spom\u00ednaj\u00fa d\u00e1vky okolo<strong> 20 g denne. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[7,11]<\/span><\/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\">Sp\u00f4sobuje psyllium nafukovanie brucha?<\/h4>\n\n\n\n<p>Ve\u013ekou v\u00fdhodou psyllia je, \u017ee na rozdiel od ostatn\u00fdch druhov rozpustnej vl\u00e1kniny (napr. inul\u00edn typick\u00fd pre <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/cakankovy-sirup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dakankov\u00fd sirup<\/a> \u010di glukoman\u00e1n) pre\u0148ho ani v nadmern\u00fdch mno\u017estv\u00e1ch <strong>nie je typick\u00e9 nafukovanie. <\/strong>Plyny sa toti\u017e be\u017ene tvoria vtedy, ke\u010f vl\u00e1kninu metabolizuj\u00fa \u010drevn\u00e9 mikroorganizmy. Z psyllia je v\u0161ak takto spracovan\u00e1 iba ve\u013emi mal\u00e1 \u010das\u0165, a tak n\u00e1s typicky netr\u00e1pi plynatos\u0165ou a ak \u00e1no, tak len minim\u00e1lne. Ak teda h\u013ead\u00e1te suplement, ktor\u00fd by podal pomocn\u00fa ruku pri probl\u00e9moch s vypr\u00e1zd\u0148ovan\u00edm, ale z\u00e1rove\u0148 v\u00e1s tr\u00e1pi plynatos\u0165 a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">naf\u00faknut\u00e9 brucho<\/a>, psyllium by mohlo by\u0165 dobrou vo\u013ebou. <span class=\"tadv-color\" style=\"color:#ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"668\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1124x668.jpg\" alt=\"psyllium a vplyv na tr\u00e1venie\" class=\"wp-image-498899\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1124x668.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-400x238.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-1536x914.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/20190130112425_IMG_8478-2048x1218.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"crevny-mikrobiom\">2. Ovplyv\u0148uje \u010drevn\u00fd mikrobi\u00f3m<\/h3>\n\n\n\n<p>Tr\u00e1viaci syst\u00e9m je pln\u00fd prospe\u0161n\u00fdch mikroorganizmov, ktor\u00e9 s nami cel\u00fd \u017eivot spoluna\u017e\u00edvaj\u00fa a hraj\u00fa d\u00f4le\u017eit\u00fa \u00falohu v na\u0161om celkovom zdrav\u00ed. Tieto <strong>miliardy prospe\u0161n\u00fdch bakt\u00e9ri\u00ed, kvasiniek<\/strong> <strong>a \u010fal\u0161\u00edch mal\u00fdch stvoren\u00ed,<\/strong> ktor\u00e9 hromadne naz\u00fdvame<strong> \u010drevn\u00fdm mikrobi\u00f3mom, <\/strong>v\u0161ak vy\u017eaduj\u00fa pravideln\u00e9 <strong>k\u0155menie <\/strong>na to, aby mohli \u010falej r\u00e1s\u0165. Iba tak m\u00f4\u017eu ma\u0165 dlhodobo pozit\u00edvny vplyv napr\u00edklad na n\u00e1\u0161 <strong>imunitn\u00fd syst\u00e9m.<\/strong> Vhodnou potravou s\u00fa pre ne tzv. <strong>prebiotik\u00e1. <\/strong>Za t\u00fdmto n\u00e1zvom sa skr\u00fdva pr\u00e1ve <strong>rozpustn\u00e1 vl\u00e1knina,<\/strong> ktor\u00fa my sami s\u00edce nestr\u00e1vime, ale poskytneme ju ako potravu u\u017e spom\u00ednan\u00fdm mikroorganizmom \u017eij\u00facich v hrubom \u010dreve. Oni sa n\u00e1m za to odv\u010fa\u010dia mno\u017estvom zdravotn\u00fdch benefitov. Vieme napr\u00edklad o spom\u00ednanom pozit\u00edvnom efekte na<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>imunitu<\/strong><\/a> a <strong>kardiovaskul\u00e1rne zdravie. <\/strong>Hovor\u00ed sa aj o vplyve na <strong>psychick\u00e9 zdravie <\/strong>alebo <strong>ni\u017e\u0161ie riziko vzniku obezity.<\/strong> <span class=\"tadv-color\" style=\"color:#ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u00edce sme si u\u017e povedali, \u017ee psyllium nie je \u010drevn\u00fdmi bakt\u00e9riami metabolizovan\u00e9 tak ve\u013emi, ako in\u00e9 druhy vl\u00e1kniny, ale aj tak plat\u00ed, \u017ee ich predsa len<strong> trochu nak\u0155mi. <\/strong>Spr\u00e1va sa tak. ako prebiotikum, a prispieva k <strong>optim\u00e1lnemu zlo\u017eeniu \u010drevn\u00e9ho mikrob\u00f3mu.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Samotn\u00e9 psyllium v\u0161ak ur\u010dite nesta\u010d\u00ed na to, aby boli obyvatelia n\u00e1\u0161ho tr\u00e1viaceho syst\u00e9mu dokonale spokojn\u00ed. V prvom rade je d\u00f4le\u017eit\u00e1 <strong>pestr\u00e1 strava s dostatkom potrav\u00edn bohat\u00fdch na vl\u00e1kninu. <\/strong>Ak n\u00e1m to v\u0161ak nesta\u010d\u00ed a chceli by sme zlo\u017eenie mikrobi\u00f3mu podpori\u0165 aj suplementom, m\u00f4\u017ee by\u0165 vhodn\u00e9 siahnu\u0165 aj po in\u00fdch typoch rozpustnej vl\u00e1kniny, a to napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/glukomanan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glukoman\u00e1ne<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/jablcna-vlaknina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jabl\u010dnej vl\u00e1knine<\/a>.<\/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=\"5380,5331,53080,62785,48139,36625,67690,53113,67696,36412,60667,46168,64225,46912,29956\" ><\/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<h3 class=\"wp-block-heading\" id=\"hladina-cholesterolu-v-krvi\">3. Pom\u00e1ha zni\u017eova\u0165 hladinu cholesterolu v krvi<\/h3>\n\n\n\n<p>Hladina cholesterolu v krvi je jedn\u00fdm z t\u00fdch parametrov, ktor\u00e9 v\u00e1m lek\u00e1r pravidelne kontroluje na prevent\u00edvnej prehliadke. Cie\u013eom by malo by\u0165 udr\u017eiava\u0165 jeho hodnotu v <strong>optim\u00e1lnom rozmedz\u00ed <\/strong>(do 5 mmol\/l), preto\u017ee nadmern\u00e1 hladina zvy\u0161uje riziko <strong>ateroskler\u00f3zy (k\u00f4rnatenia tepien)<\/strong>, \u010do m\u00f4\u017ee n\u00e1sledne vies\u0165 napr\u00edklad k infarktu myokardu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preto je dobr\u00e9 pozna\u0165 sp\u00f4soby, ktor\u00fdmi sa d\u00e1 <strong>predch\u00e1dza\u0165 zv\u00fd\u0161eniu hladiny cholesterolu<\/strong>, pr\u00edpadne pom\u00f4c\u0165 k <strong>zn\u00ed\u017eeniu u\u017e vysok\u00fdch hodn\u00f4t. <\/strong>Pr\u00e1ve u\u017e\u00edvanie psyllia by mohlo by\u0165 jedn\u00fdm z nich. V tr\u00e1viacom syst\u00e9me <strong>na seba toti\u017e via\u017ee \u017el\u010dov\u00e9 kyseliny (<\/strong>pou\u017e\u00edvan\u00e9 na tr\u00e1venie tuku) a <strong>odv\u00e1dza ich z tela von. <\/strong>Tieto molekuly v\u0161ak maj\u00fa v sebe zabudovan\u00fd okrem in\u00e9ho aj <strong>cholesterol, <\/strong>ktor\u00fd je pomocou psyllia tie\u017e vyl\u00fa\u010den\u00fd. Telo tak mus\u00ed n\u00e1sledne pri tvorbe nov\u00fdch \u017el\u010dov\u00fdch kysel\u00edn <strong>siahnu\u0165 do svojich cholesterolov\u00fdch z\u00e1sob. <\/strong>Pravideln\u00fdm pr\u00edjmom psyllia sa tak m\u00f4\u017ee tento proces opakova\u0165 a m\u00f4\u017ee hra\u0165 postipne tolu v zni\u017eovan\u00ed hladiny cholesterolu v krvi. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spojenie medzi u\u017e\u00edvan\u00edm psyllia a zn\u00ed\u017een\u00edm hladiny cholesterolu sa uk\u00e1zal napr\u00edklad v \u0161t\u00fadii, ktor\u00e1 sledovala 248 \u013eud\u00ed s hypercholesterol\u00e9miou (zv\u00fd\u0161enou hladinou cholesterolu). \u00da\u010dastn\u00edci dodr\u017eiavali 8 t\u00fd\u017ed\u0148ov di\u00e9tu (AHA Step 1 diet) a z\u00e1rove\u0148 boli rozdelen\u00ed do dvoch skup\u00edn. Jedna skupina konzumovala<strong> 2-kr\u00e1t denne psyllium (2 x 5,1 g) <\/strong>a druh\u00e1 u\u017e\u00edvala <strong>placebo <\/strong>(celul\u00f3zu). Uk\u00e1zalo sa, \u017ee pri skupine u\u017e\u00edvaj\u00facej psyllium, sa hladina LDL cholesterolu (\u201czl\u00e9ho\u201d cholesterolu) zn\u00ed\u017eila priemerne o <strong>2,9 %,<\/strong> zatia\u013e \u010do pri placebe sa dokonca zv\u00fd\u0161ila o 3,9 %. <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>Ka\u017ed\u00fd, kto si chce dlhodobo udr\u017ea\u0165 zdrav\u00fa hladinu cholesterolu, by si mal kontrolova\u0165 aj svoj jed\u00e1lni\u010dek. Ako by malo tak\u00e9 zdrav\u00e9 stravovanie vyzera\u0165 sa do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1.webp\" alt=\"vplyv psyllia na cholesterol\" class=\"wp-image-498983\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Copy-of-IMG-20200210-WA0016-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cukru-v-krvi\">4. M\u00e1 vplyv na hladinu cukru v krvi<\/h3>\n\n\n\n<p><strong>Hladina cukru v krvi (glyk\u00e9mia)<\/strong> m\u00e1 svoje zdrav\u00e9 rozmedzie a ak je t\u00e1to hranica opakovane zv\u00fd\u0161en\u00e1, znamen\u00e1 to, \u017ee ju na\u0161e telo u\u017e <strong>nedok\u00e1\u017ee samo udr\u017ea\u0165 pod kontrolou.<\/strong> M\u00f4\u017ee \u00eds\u0165 napr\u00edklad o tzv. poru\u0161en\u00fa gluk\u00f3zov\u00fa toleranciu, ktor\u00e1 sa dok\u00e1\u017ee \u010dasom rozvin\u00fa\u0165 do cukrovky 2. typu. Zv\u00fd\u0161en\u00fa glyk\u00e9miu netreba bra\u0165 na \u013eahk\u00fa v\u00e1hu, preto\u017ee \u010dasom vedie k<strong> postupn\u00e9mu po\u0161kodeniu ciev<\/strong> a zvy\u0161uje riziko mnoh\u00fdch zdravotn\u00fdch probl\u00e9mov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve psyllium m\u00f4\u017ee by\u0165 jedn\u00fdm zo sp\u00f4sobov, ktor\u00e9 sa daj\u00fa vyu\u017ei\u0165 vtedy, ke\u010f si chceme <strong>udr\u017ea\u0165 glyk\u00e9miu pod kontrolou. <\/strong>V\u010faka tomu, \u017ee v tr\u00e1viacom syst\u00e9me tvor\u00ed g\u00e9l, dok\u00e1\u017ee na seba <strong>naviaza\u0165 cukor zo stravy <\/strong>a <strong>spomali\u0165 jeho vstreb\u00e1vanie do krvi.<\/strong> N\u00e1stup glyk\u00e9mie je v\u010faka tomu <strong>pomal\u0161\u00ed <\/strong>a m\u00f4\u017ee sa tak zlep\u0161i\u0165 aj celkov\u00e1 kontrola hladiny cukru v krvi. V \u0161t\u00fadi\u00e1ch sa dokonca hovor\u00ed o tom, \u017ee m\u00f4\u017ee by\u0165 dobr\u00fdm doplnkom terapie cukrovky 2. typu. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efekt psyllia na glyk\u00e9miu bol pozorovan\u00fd aj v meta-anal\u00fdze, ktor\u00e1 hodnotila v\u00fdsledky zo siedmich \u0161t\u00fadi\u00ed. Uk\u00e1zalo sa, \u017ee u\u017e\u00edvanie <strong>10 g psyllia 20 \u2013 30 min\u00fat pred jedlom<\/strong> by mohlo by\u0165 efekt\u00edvne pri zni\u017eovan\u00ed glyk\u00e9mie po jedle u \u013eud\u00ed s cukrovkou. <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>V\u00fdkyvy hladiny cukru v krvi v\u0161ak m\u00f4\u017eu potr\u00e1pi\u0165 aj <strong>be\u017en\u00fdch zdrav\u00fdch \u013eud\u00ed<\/strong>. Pozn\u00e1te aj vy n\u00e1valy <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chut\u00ed na sladk\u00e9<\/strong><\/a><strong> <\/strong>\u010di pocit, \u017ee je va\u0161a <strong>hladina energie neust\u00e1le ako na horskej dr\u00e1he? <\/strong>Pr\u00e1ve za t\u00fdm m\u00f4\u017ee st\u00e1\u0165 <strong>rozkol\u00edsan\u00e1 hladina cukru v krvi. <\/strong>Psyllium tak aj v pr\u00edpade zdrav\u00e9ho \u010dloveka m\u00f4\u017ee vies\u0165 k ni\u017e\u0161\u00edm v\u00fdkyvom glyk\u00e9mie a pom\u00f4c\u0165 obmedzi\u0165 pravideln\u00e9 n\u00e1lety na chladni\u010dku \u010di ne\u010dakan\u00fd pokles energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"chudnutie\">5. M\u00f4\u017ee pom\u00f4c\u0165 s chudnut\u00edm<\/h3>\n\n\n\n<p>Pravdepodobne ste sa u\u017e aj vy niekedy pustili do di\u00e9ty a pr\u00edjem stravy obmedzili tak, \u017ee sa v\u00e1m o hlade e\u0161te aj sn\u00edvalo. Netrvalo tak dlho a o chv\u00ed\u013eu bolo po di\u00e9te. Ide vlastne o be\u017en\u00fa situ\u00e1ciu, ktor\u00e1 nastane vtedy, ke\u010f si spr\u00e1vne nenastav\u00edme jed\u00e1lni\u010dek. Samozrejme, trochu hladu k di\u00e9te patr\u00ed, ale na\u0161\u00edm cie\u013eom by malo by\u0165 ho \u010do najviac obmedzi\u0165.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sa n\u00e1m darilo \u010do najviac predch\u00e1dza\u0165 hladu a tak <strong>zn\u00ed\u017ei\u0165 kalorick\u00fd pr\u00edjem<\/strong>, ktor\u00fd povedie k chudnutiu, je d\u00f4le\u017eit\u00e9 zaradi\u0165 potraviny, ktor\u00e9 n\u00e1s pom\u00f4\u017eu <strong>kvalitne zas\u00fdti\u0165. <\/strong>Rozpustn\u00e1 vl\u00e1knina, a to vr\u00e1tane psyllia, m\u00f4\u017ee v\u010faka tomu, \u017ee absorbuje vodu, pom\u00f4c\u0165<strong> zaplni\u0165 \u017eal\u00fadok <\/strong>a navodi\u0165 lep\u0161\u00ed pocit s\u00fdtosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo v\u00fdskumoch sa navy\u0161e do\u010d\u00edtame, \u017ee psyllium by mohlo<strong> potl\u00e1\u010da\u0165 apet\u00edt <\/strong>v\u010faka tomu, \u017ee zrejme podporuje tvorbu horm\u00f3nov, ktor\u00e9 ved\u00fa k <strong>ni\u017e\u0161ej chuti do jedla. <\/strong>V\u00fdsledky \u0161t\u00fadi\u00ed na t\u00fato t\u00e9mu s\u00fa v\u0161ak r\u00f4zne a navy\u0161e sa zd\u00e1, \u017ee by sme na to potrebovali prij\u00edma\u0165 vysok\u00e9 d\u00e1vky psyllia. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00e9 vedeck\u00e9 pr\u00e1ce potvrdzuj\u00fa pozit\u00edvny vplyv psyllia na zn\u00ed\u017eenie hmotnosti. Napr\u00edklad \u0161t\u00fadia s 36 \u00fa\u010dastn\u00edkmi pri\u0161la k z\u00e1veru, \u017ee skupina, ktor\u00e1 u\u017e\u00edvala psyllium <strong>(10,5 g denne) <\/strong>schudla v priemere<strong> 3 kg za 8 t\u00fd\u017ed\u0148ov, <\/strong>zatia\u013e \u010do skupina u\u017e\u00edvaj\u00faca placebo si hmotnos\u0165 udr\u017eala. Na druhej strane v\u0161ak napr\u00edklad z meta-anal\u00fdzy nieko\u013ek\u00fdch \u0161t\u00fadi\u00ed vyplynulo, \u017ee psyllium nemalo efekt na zn\u00ed\u017eenie hmotnosti. <span class=\"tadv-color\" style=\"color:#ff6600\">[1,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky s\u00fa takto zmie\u0161an\u00e9 zrejme preto, \u017ee psyllium sa \u010diasto\u010dne spr\u00e1va ako nerozpustn\u00e1 vl\u00e1knina. Aj tak ale m\u00f4\u017ee \u00eds\u0165 o v\u00fdhodn\u00fd doplnok dobre zostaven\u00e9ho <strong>jed\u00e1lni\u010dka na chudnutie.<\/strong> Spr\u00e1vne nastaven\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit<\/a> s dostato\u010dn\u00fdm pr\u00edjmom vl\u00e1kniny doplnen\u00fd o psyllium m\u00f4\u017ee po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och pote\u0161i\u0165 ni\u017e\u0161\u00edm \u010d\u00edslom na v\u00e1he \u010di men\u0161ou chu\u0165iu na sladk\u00e9.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ak v\u00e1s zauj\u00edma, ko\u013eko energie by ste mali prij\u00edma\u0165 vy, ke\u010f sa sna\u017e\u00edte schudn\u00fa\u0165, m\u00f4\u017eete si necha\u0165 pom\u00f4c\u0165 na\u0161ou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>online kalkula\u010dkou energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a><\/li>\n\n\n\n<li>V pr\u00edpade, \u017ee h\u013ead\u00e1te vhodn\u00e9 doplnky na chudnutie, n\u00e1jdete ich v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/doplnky-stravy-pri-chudnuti-ktore-pomozu-spalovat-tuk-alebo-zasytit\/\" target=\"_blank\" aria-label=\"Doplnky stravy pri chudnut\u00ed: Ktor\u00e9 pom\u00f4\u017eu spa\u013eova\u0165 tuk alebo zas\u00fdti\u0165? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Doplnky stravy pri chudnut\u00ed: Ktor\u00e9 pom\u00f4\u017eu spa\u013eova\u0165 tuk alebo zas\u00fdti\u0165?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1.webp\" alt=\"vplyv psyllia na chudnutie\" class=\"wp-image-498938\" title=\"vplyv psyllia na chudnutie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image-37-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_mat_psyllium_neziaduce_ucinky\"><\/span>M\u00f4\u017ee ma\u0165 psyllium ne\u017eiad\u00face \u00fa\u010dinky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj v pr\u00edpade psyllia plat\u00ed, \u017ee v\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed. Nadmern\u00fd pr\u00edjem psyllia, ako aj v\u0161eobecne vl\u00e1kniny, m\u00f4\u017ee toti\u017e vies\u0165 hne\u010f k nieko\u013ek\u00fdm nepr\u00edjemnostiam, na ktor\u00e9 je d\u00f4le\u017eit\u00e9 myslie\u0165 pri jeho u\u017e\u00edvan\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00f4\u017ee sp\u00f4sobova\u0165 <strong>tr\u00e1viace probl\u00e9my, <\/strong>a to najm\u00e4 <strong>z\u00e1pchu.<\/strong> Ak jeho u\u017e\u00edvanie nie je sprev\u00e1dzan\u00e9 dostato\u010dn\u00fdm pitn\u00fdm re\u017eimom, m\u00f4\u017ee sp\u00f4sobi\u0165 viac \u0161kody ako \u00fa\u017eitku. <strong>Pr\u00edjem tekut\u00edn tak pri u\u017e\u00edvan\u00ed psyllia ur\u010dite nezanedb\u00e1vajte. <\/strong>Rovnako sa m\u00f4\u017eu objavi\u0165 probl\u00e9my, aj ke\u010f za\u010dneme u\u017e\u00edva\u0165 vysok\u00e9 d\u00e1vky, na ktor\u00e9 nie sme zvynut\u00ed. Preto je vhodn\u00e9 zvy\u0161ova\u0165 jeho mno\u017estvo postupne.&nbsp;<\/li>\n\n\n\n<li>V extr\u00e9mnych pr\u00edpadoch m\u00f4\u017ee vznikn\u00fa\u0165 tzv.<strong> bezo\u00e1r, <\/strong>\u010do je ak\u00e1si <strong>prek\u00e1\u017eka v tr\u00e1viacom syst\u00e9me vytvoren\u00e1 z psyllia, <\/strong>ktor\u00e1 zablokuje priechod \u010driev. Tento pr\u00edpad je v\u0161ak typicky sprev\u00e1dzan\u00fd<strong> prirodzene n\u00edzkou pohyblivos\u0165ou tr\u00e1viaceho syst\u00e9mu. <\/strong><span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/li>\n\n\n\n<li>\u0164a\u017ekosti sa m\u00f4\u017eu objavi\u0165 vtedy, ke\u010f niekto trp\u00ed <strong>alergiami <\/strong>alebo<strong> astmou.<\/strong> Pri vdychovan\u00ed prachu z psyllia boli toti\u017e pri t\u00fdchto probl\u00e9moch pozorovan\u00e9 <strong>zhor\u0161en\u00e9 sympt\u00f3my. <\/strong>Preto ak je niekto alergik alebo astmatik, stoj\u00ed za to ma\u0165 to na pam\u00e4ti.&nbsp;<\/li>\n\n\n\n<li><strong>Nadmern\u00fd pr\u00edjem psyllia<\/strong> (rovnako ako vl\u00e1kniny v\u0161eobecne) m\u00f4\u017ee by\u0165 sprev\u00e1dzan\u00fd <strong>zn\u00ed\u017een\u00fdm vstreb\u00e1van\u00edm miner\u00e1lnych l\u00e1tok a vitam\u00ednov.&nbsp;<\/strong><\/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=\"Ako_uzivat_psyllium\"><\/span>Ako u\u017e\u00edva\u0165 psyllium?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neexistuje presn\u00e9 odpor\u00fa\u010danie, ktor\u00e9 by n\u00e1m hovorilo, ko\u013eko psyllia by sa malo denne u\u017e\u00edva\u0165. D\u00f4vod je vlastne ve\u013emi jednoduch\u00fd. Ide\u00e1lna denn\u00e1 d\u00e1vka sa bude toti\u017e odv\u00edja\u0165 od toho, <strong>ko\u013eko vl\u00e1kniny v\u0161eobecne obsahuje n\u00e1\u0161 jed\u00e1lni\u010dek. <\/strong>Z\u00e1le\u017e\u00ed aj na tom, <strong>s ak\u00fdm cie\u013eom<\/strong> chceme psyllium u\u017e\u00edva\u0165. Orienta\u010dne sa m\u00f4\u017eete riadi\u0165 nasleduj\u00facimi odpor\u00fa\u010daniami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Z\u00e1pcha a \u0165a\u017ekosti s vypr\u00e1zd\u0148ovan\u00edm: <\/strong>Vhodn\u00fdch m\u00f4\u017ee by\u0165<strong> 15 g denne<\/strong> <strong>rozdelen\u00fdch do troch d\u00e1vok (3-kr\u00e1t 5 g denne),<\/strong> pri\u010dom mno\u017estvo sa m\u00f4\u017ee pod\u013ea potreby pr\u00edpadne zvy\u0161ova\u0165. Ve\u013emi z\u00e1le\u017e\u00ed na celkovom mno\u017estve vl\u00e1kniny v strave.<\/li>\n\n\n\n<li><strong>Udr\u017eiavanie dobr\u00e9ho tr\u00e1venia a vypr\u00e1zd\u0148ovania:<\/strong> M\u00f4\u017ee sta\u010di\u0165 <strong>jednorazov\u00e1 d\u00e1vka 5 g denne, <\/strong>ale v pr\u00edpade n\u00edzkeho mno\u017estva vl\u00e1kniny v jed\u00e1lni\u010dku m\u00f4\u017ee by\u0165 \u017eiaduca aj vy\u0161\u0161ia d\u00e1vka. <span class=\"tadv-color\" style=\"color:#ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg\" alt=\"ako u\u017e\u00edva\u0165 psyllium\" class=\"wp-image-498954\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/psyllium-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko kal\u00f3ri\u00ed m\u00e1 psyllium?<\/h3>\n\n\n\n<p>Podobne ako in\u00e9 druhy rozpustnej vl\u00e1kniny, aj psyllium n\u00e1m dod\u00e1va men\u0161ie mno\u017estvo energie. Ide zhruba o <strong>2 kcal \/ 1 g <\/strong>psyllia, \u010do je polovi\u010dn\u00e9 mno\u017estvo v porovnan\u00ed so sacharidmi alebo bielkovinami (4 kcal \/ 1 g) a e\u0161te men\u0161ie v porovnan\u00ed s tukmi (9 kcal \/ 1 g). Ak si teda za de\u0148 doprajeme 10 g psyllia, z\u00edskame z neho energiu vo forme cca 20 kcal. Tak\u00fa energetick\u00fa hodnotu m\u00e1 napr\u00edklad \u0161tvrtina men\u0161ieho ban\u00e1nu.<\/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\">Ktor\u00e9 psyllium je najlep\u0161ie?&nbsp;<\/h3>\n\n\n\n<p>Aby si ka\u017ed\u00fd mohol vybra\u0165 pod\u013ea svojich preferenci\u00ed, na trhu n\u00e1jdeme hne\u010f nieko\u013eko foriem psyllia. M\u00f4\u017eete sa tak stretn\u00fa\u0165 s nasleduj\u00facimi:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161upky zo semien psyllia<\/li>\n\n\n\n<li>pr\u00e1\u0161ok<\/li>\n\n\n\n<li>tobolky<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo v\u0161eobecnosti plat\u00ed, \u017ee v\u0161etky formy<strong> \u00fa\u010dinkuj\u00fa rovnako. <\/strong>Z\u00e1le\u017e\u00ed tak len na v\u00e1s, ktor\u00fa uprednostn\u00edte.<strong> Praktick\u00e9 tobolky<\/strong> m\u00f4\u017eete <strong>zapi\u0165 tekutinou <\/strong>ako ak\u00fdko\u013evek in\u00fd suplement, zatia\u013e \u010do <strong>pr\u00e1\u0161ok <\/strong>alebo <strong>\u0161upky zo semien<\/strong> si m\u00f4\u017eete zamie\u0161a\u0165 do <strong>vody, jogurtu<\/strong> \u010di <strong>ka\u0161e. <\/strong>Nestratia sa ani pri <strong>varen\u00ed <\/strong>alebo<strong> pe\u010den\u00ed, <\/strong>kde ich m\u00f4\u017eete jednoducho<strong> zakomponova\u0165 do receptov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V ka\u017edom pr\u00edpade v\u0161ak plat\u00ed, \u017ee je d\u00f4le\u017eit\u00e9 <strong>dodr\u017eiava\u0165 dostato\u010dn\u00fd pitn\u00fd re\u017eim <\/strong>a z\u00e1rove\u0148 sa v\u00fdrazne odpor\u00fa\u010da <strong>konzumova\u0165 psyllium spolu s tekutinou.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_psylliu\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o psylliu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Psyllium: Rozpustn\u00e1 vl\u00e1knina, ktor\u00e1 zlep\u0161\u00ed tr\u00e1venie a pom\u00f4\u017ee s chudnut\u00edm I GymBeam I Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/4-s_VT-fA6E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Psyllium je u\u017e star\u00fd zn\u00e1my doplnok medzi suplementami s vl\u00e1kninou a be\u017ene po \u0148om siahneme vtedy, ke\u010f n\u00e1s tr\u00e1pi problematick\u00e9 tr\u00e1venie. Mo\u017eno ste v\u0161ak nevedeli, \u017ee ide o celkom \u0161peci\u00e1lneho z\u00e1stupcu vl\u00e1kniny, ktor\u00fd sa hod\u00ed nielen pri z\u00e1pche, ale je vhodn\u00fd aj pri opa\u010dnom probl\u00e9me. Navy\u0161e m\u00f4\u017ee pom\u00f4c\u0165 <strong>zas\u00fdti\u0165 v di\u00e9te \u010di pozit\u00edvne ovplyvni\u0165 hladinu cholesterolu alebo cukru v krvi<\/strong>. V kombin\u00e1cii s pestrou stravou tak m\u00f4\u017ee psyllium pote\u0161i\u0165 nielen na\u0161e za\u017e\u00edvanie, ale aj celkov\u00e9 zdravie. Ke\u010f sa ho v\u0161ak rozhodnete u\u017e\u00edva\u0165, nezabudnite na <strong>pitn\u00fd re\u017eim<\/strong>, aby mohlo spr\u00e1vne \u00fa\u010dinkova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli ste sa o psylliu nie\u010do nov\u00e9? Ak v\u00e1s \u010dl\u00e1nok zaujal, budeme radi, ke\u010f sa s n\u00edm podel\u00edte zdie\u013ean\u00edm aj s ostatn\u00fdmi.<\/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\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Psyllium je v kruhoch vl\u00e1kniny celkom v\u00fdnimkou. Dok\u00e1\u017ee toti\u017e celkovo normalizova\u0165 tr\u00e1venie a navy\u0161e m\u00e1 \u010fal\u0161ie zdravotn\u00e9 benefity. Ak\u00e9 to s\u00fa \u010di ako ho u\u017e\u00edva\u0165 prezrad\u00ed \u010dl\u00e1nok.<\/p>\n","protected":false},"author":156,"featured_media":498837,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6046,6056,6101,6069],"filter_section":[],"filter_attribute":[13880,13059,13056,13064,13046,13055,13881],"class_list":{"0":"post-498818","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-chudnutie","9":"tag-doplnky-vyzivy","10":"tag-vlaknina","11":"tag-zdravie","12":"filter_attribute-chudnutie-doplnky","13":"filter_attribute-gainery-a-sacharidy","14":"filter_attribute-mineralne-latky","15":"filter_attribute-ostatne-doplnky-vyzivy","16":"filter_attribute-stravovanie","17":"filter_attribute-vitaminy","18":"filter_attribute-zdravie-doplnky","19":"h-entry","20":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Psyllium: Ak\u00fd vplyv m\u00e1 na chudnutie, tr\u00e1venie \u010di mikrobi\u00f3m a ako ho u\u017e\u00edva\u0165?\u00a0 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Psyllium je vl\u00e1knina, ktor\u00e1 sa hod\u00ed pri z\u00e1pche a u\u013eah\u010d\u00ed vypr\u00e1zd\u0148ovanie. Pom\u00f4\u017ee tie\u017e pri chudnut\u00ed, chuti na sladk\u00e9 a m\u00f4\u017ee zn\u00ed\u017ei\u0165 glyk\u00e9miu. Ako ho u\u017e\u00edva\u0165?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/psyllium-prospesna-vlaknina-nielen-pre-spravne-travenie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Psyllium: Ak\u00fd vplyv m\u00e1 na chudnutie, tr\u00e1venie \u010di mikrobi\u00f3m a ako ho u\u017e\u00edva\u0165?\u00a0 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Psyllium je vl\u00e1knina, ktor\u00e1 sa hod\u00ed pri z\u00e1pche a u\u013eah\u010d\u00ed vypr\u00e1zd\u0148ovanie. Pom\u00f4\u017ee tie\u017e pri chudnut\u00ed, chuti na sladk\u00e9 a m\u00f4\u017ee zn\u00ed\u017ei\u0165 glyk\u00e9miu. 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