{"id":500655,"date":"2023-09-25T10:29:07","date_gmt":"2023-09-25T08:29:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=500655"},"modified":"2023-10-05T10:33:30","modified_gmt":"2023-10-05T08:33:30","slug":"psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/","title":{"rendered":"Psyllium: Jak\u00fd vliv m\u00e1 na hubnut\u00ed, tr\u00e1ven\u00ed nebo mikrobiom a jak ho u\u017e\u00edvat?"},"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\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Co_je_vlaknina\" title=\"Co je vl\u00e1knina?\">Co je vl\u00e1knina?<\/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\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Co_je_psyllium\" title=\"Co je psyllium?\">Co 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.cz\/blog\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Jak_funguje_psyllium\" title=\"Jak funguje psyllium?\">Jak 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.cz\/blog\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Jake_ma_psyllium_zdravotni_benefity\" title=\"Jak\u00e9 m\u00e1 psyllium zdravotn\u00ed benefity?\">Jak\u00e9 m\u00e1 psyllium zdravotn\u00ed 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.cz\/blog\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Muze_mit_psyllium_nezadouci_ucinky\" title=\"M\u016f\u017ee m\u00edt psyllium ne\u017e\u00e1douc\u00ed \u00fa\u010dinky?\">M\u016f\u017ee m\u00edt psyllium ne\u017e\u00e1douc\u00ed \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.cz\/blog\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Jak_uzivat_psyllium\" title=\"Jak u\u017e\u00edvat psyllium?\">Jak u\u017e\u00edvat psyllium?<\/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\/psyllium-prospesna-vlaknina-nejen-pro-spravne-traveni\/#Co_si_z_toho_odnest\" title=\"Co si z toho odn\u00e9st?\">Co si z toho odn\u00e9st?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>I v\u00e1m u\u017e n\u011bkdy bylo \u0159e\u010deno, \u017ee pokud chcete zlep\u0161it tr\u00e1ven\u00ed nebo jen obohatit sv\u016fj j\u00eddeln\u00ed\u010dek o vl\u00e1kninu, m\u011bli byste u\u017e\u00edvat psyllium? Ve skute\u010dnosti to v\u016fbec nen\u00ed \u0161patn\u00e1 rada, proto\u017ee tento rostlinn\u00fd dopln\u011bk stravy m\u016f\u017ee opravdu pot\u011b\u0161it v\u00e1\u0161 nespokojen\u00fd \u017ealudek a p\u0159itom s sebou p\u0159in\u00e9st i dal\u0161\u00ed benefity. Co tedy psyllium je a \u010d\u00edm v\u00e1m m\u016f\u017ee p\u0159isp\u011bt?<\/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 vlivu psyllia na tyto 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=\"#traveni\" style=\"border-radius:0px\">Tr\u00e1ven\u00ed<\/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=\"#strevni-mikrobiom\" style=\"border-radius:0px\">St\u0159evn\u00ed mikrobiom<\/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=\"#hubnuti\" style=\"border-radius:0px\">Hubnut\u00ed<\/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>Co je vl\u00e1knina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jsme ji\u017e nazna\u010dili, psyllium pat\u0159\u00ed mezi druhy <a href=\"https:\/\/gymbeam.cz\/vlaknina\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vl\u00e1kniny<\/a>. Ta je ve sv\u00e9 podstat\u011b polysacharid, na kter\u00fd na\u0161e t\u011blo nem\u00e1 enzymovou v\u00fdbavu, a tak ji <strong>nedok\u00e1\u017eeme str\u00e1vit<\/strong>. Z t\u011bla tak odch\u00e1z\u00ed v<strong> t\u00e9m\u011b\u0159 nezm\u011bn\u011bn\u00e9 form\u011b<\/strong>. I navzdory tomu m\u00e1 v\u0161ak mnoho benefit\u016f a je d\u016fle\u017eitou sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku. B\u011b\u017en\u00fd zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk by m\u011bl denn\u011b p\u0159ijmout <strong>25-30 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 najdeme pouze v <strong>rostlinn\u00fdch potravin\u00e1ch<\/strong>. Jej\u00edm dobr\u00fdm zdrojem jsou <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>, celozrnn\u00e9 obiloviny, zelenina, ovoce, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">o\u0159echy a semena<\/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\">Jak rozd\u011blujeme vl\u00e1kninu?<\/h3>\n\n\n\n<p>V potravin\u00e1ch a dopl\u0148c\u00edch stravy najdeme dva typy vl\u00e1kniny, a to <strong>rozpustnou a nerozpustnou<\/strong>. Ka\u017ed\u00e1 z nich \u00fa\u010dinkuje trochu jinak, ale ob\u011b jsou pro na\u0161e zdrav\u00ed d\u016fle\u017eit\u00e9. V potravinov\u00fdch zdroj\u00edch jsou v\u0161ak na\u0161t\u011bst\u00ed v\u011bt\u0161inou kombinovan\u00e9, a tak sta\u010d\u00ed sledovat jen to, \u010di p\u0159ij\u00edm\u00e1me v\u0161eobecn\u011b dostatek potravin bohat\u00fdch na vl\u00e1kninu.<\/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> se chov\u00e1 jako takov\u00fd<strong> &#8220;kart\u00e1\u010d na st\u0159eva&#8221;.<\/strong> V\u00e1\u017ee na sebe vodu, zv\u011bt\u0161uje sv\u016fj objem a<strong> urychluje pr\u016fchod natr\u00e1ven\u00e9ho obsahu tr\u00e1vic\u00edm traktem<\/strong>. Tato vl\u00e1knina je vylou\u010den\u00e1 z t\u011bla bez jak\u00e9koliv zm\u011bny. Pat\u0159\u00ed sem nap\u0159\u00edklad <strong>celul\u00f3za<\/strong> nebo <strong>hemicelul\u00f3za<\/strong>.<\/li>\n\n\n\n<li><strong>Rozpustn\u00e1 vl\u00e1knina<\/strong> v tenk\u00e9m st\u0159ev\u011b <strong>vst\u0159eb\u00e1v\u00e1 vodu<\/strong> a d\u00edky tomu z\u00edsk\u00e1v\u00e1 <strong>gelovou konzistenci<\/strong>. Tato hmota naopak tr\u00e1ven\u00ed trochu <strong>zpomaluje<\/strong> a nav\u00edc n\u00e1s tak pom\u00e1h\u00e1<strong> zasytit<\/strong>. V tlust\u00e9m st\u0159ev\u011b dokonce slou\u017e\u00ed jako <strong>potrava pro prosp\u011b\u0161n\u00e9 st\u0159evn\u00ed bakterie<\/strong> a m\u00e1 vliv na optim\u00e1ln\u00ed slo\u017een\u00ed <strong>st\u0159evn\u00edho mikrobiomu<\/strong>. Za\u0159azujeme sem nap\u0159\u00edklad <strong>inulin, pektiny<\/strong> nebo <a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\" class=\"ek-link\">glukomanan<\/a>.<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>V\u00edce o vl\u00e1knin\u011b a jej\u00edch typech, \u00fa\u010dinc\u00edch na zdrav\u00ed nebo potravinov\u00fdch zdroj\u00edch prozrad\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vlaknina-v-potravinach-vyhody\/\" 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\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=\"jak se d\u011bl\u00ed 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>Co je psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/bio-psyllium-gymbeam.html\">Psyllium<\/a> je vl\u00e1knina z\u00edskan\u00e1 z rostliny <strong>Jitrocelu vej\u010dit\u00e9ho<\/strong> (Plantago ovata). Jeho benefity byly zn\u00e1m\u00e9 u\u017e v <strong>tradi\u010dn\u00ed \u010d\u00ednsk\u00e9 a ajurv\u00e9dsk\u00e9 medic\u00edn\u011b<\/strong>, kde se pou\u017e\u00edvalo v souvislosti s vysok\u00fdm krevn\u00edm tlakem nebo nap\u0159\u00edklad ko\u017en\u00edmi probl\u00e9my.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi ostatn\u00edmi druhy vl\u00e1kniny je celkem specifick\u00e9, proto\u017ee a\u010dkoliv se \u0159ad\u00ed mezi <strong>rozpustnou vl\u00e1kninu<\/strong>, sv\u00fdmi vlastnostmi \u010d\u00e1ste\u010dn\u011b p\u0159ipom\u00edn\u00e1 i tu <strong>nerozpustnou<\/strong>. Obsahuje toti\u017e t\u0159i r\u016fzn\u00e9 komponenty, z nich\u017e se ka\u017ed\u00fd chov\u00e1 trochu jinak.<\/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\u00e9 druhy vl\u00e1kniny najdeme v psylliu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 &#8211; 20 % tvo\u0159\u00ed nerozpustn\u00fd pod\u00edl vl\u00e1kniny<\/li>\n\n\n\n<li>55 &#8211; 60 %&nbsp; zastupuje slo\u017eka, kter\u00e1 v tr\u00e1vic\u00edm traktu dok\u00e1\u017ee vytvo\u0159it gel<\/li>\n\n\n\n<li>10 &#8211; 15 % se skl\u00e1d\u00e1 z visk\u00f3zn\u00ed vl\u00e1kniny, kter\u00e1 ale netvo\u0159\u00ed gel<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00edky t\u00e9to kombinaci je tak psyllium v\u0161estrannou vl\u00e1kninou, kter\u00e1 m\u00e1 \u0161ir\u0161\u00ed spektrum benefit\u016f v porovn\u00e1n\u00ed s jin\u00fdmi typy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V neposledn\u00ed \u0159ad\u011b je zaj\u00edmav\u00e9 zm\u00ednit, \u017ee se jedn\u00e1 o <strong>bezlepkovou potravinu<\/strong>, a tak se j\u00ed nemus\u00ed b\u00e1t ani celiaci nebo lid\u00e9 s alergi\u00ed na lepek nebo neceliak\u00e1ln\u00ed glutenovou 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=\"Jak_funguje_psyllium\"><\/span>Jak funguje psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Psyllium v tenk\u00e9m st\u0159ev\u011b <strong>absorbuje vodu a vytv\u00e1\u0159\u00ed gel<\/strong>, co\u017e je typick\u00e9 pro rozpustn\u00fd typ vl\u00e1kniny. Mohli bychom p\u0159edpokl\u00e1dat, \u017ee proto bude tr\u00e1ven\u00ed trochu zpomalovat, ale ono ho naopak, podobn\u011b jako nerozpustn\u00e1 vl\u00e1knina, <strong>urychluje<\/strong>. <strong>Z\u00e1rove\u0148<\/strong> v\u00fdrazn\u011b <strong>zv\u011bt\u0161uje objem stolice<\/strong>, co\u017e je naopak b\u011b\u017en\u00e9 pro nerozpustnou vl\u00e1kninu. Typicky se tak pou\u017e\u00edv\u00e1 jako<strong> laxativum (proj\u00edmadlo)<\/strong>, tedy l\u00e1tka, kter\u00e1 m\u016f\u017ee<strong> podpo\u0159it a urychlit vyprazd\u0148ov\u00e1n\u00ed<\/strong>. To je prosp\u011b\u0161n\u00e9 v p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed z\u00e1cpa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edmav\u00e9 je, \u017ee psyllium je v tenk\u00e9m st\u0159ev\u011b m\u00e9n\u011b metabolizovan\u00e9 st\u0159evn\u00edmi bakteriemi, jako je to b\u011b\u017en\u00e9 pro rozpustnou vl\u00e1kninu. Proto mu z\u016fst\u00e1v\u00e1 schopnost zadr\u017eovat vodu, d\u00edky \u010demu\u017e si zachov\u00e1v\u00e1 sv\u016fj velk\u00fd objem, co\u017e pom\u00e1h\u00e1 s hladk\u00fdm pr\u016fchodem stolice.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_ma_psyllium_zdravotni_benefity\"><\/span>Jak\u00e9 m\u00e1 psyllium zdravotn\u00ed 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=\"traveni\">1. M\u00e1 pozitivn\u00ed vliv na tr\u00e1ven\u00ed<\/h3>\n\n\n\n<p>Jako u ka\u017ed\u00e9ho typu vl\u00e1kniny, i v p\u0159\u00edpad\u011b psyllia plat\u00ed, \u017ee jeho hlavn\u00edm a nejsiln\u011bj\u0161\u00edm benefitem je pozitivn\u00ed efekt na \u010dinnost na\u0161eho tr\u00e1vic\u00edho syst\u00e9mu. Jedn\u00e1 se o celkem <strong>v\u0161estrann\u00fd dopln\u011bk stravy<\/strong> s \u0161irok\u00fdm vyu\u017eit\u00edm. Psyllium v\u00e1m mohou dokonce b\u011b\u017en\u011b doporu\u010dit i l\u00e9ka\u0159i jako dobr\u00e9ho pomocn\u00edka p\u0159i tr\u00e1vic\u00edch t\u011b\u017ekostech.<\/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\u00e1m\u00e9 <strong>objemov\u00e9 laxativum (proj\u00edmadlo)<\/strong>. V praxi to znamen\u00e1, \u017ee v\u00e1\u017ee vodu a zv\u011bt\u0161uje tak objem stolice, kter\u00e1 se n\u00e1sledn\u011b snadn\u011bji pohybuje tr\u00e1vic\u00edm traktem. Pom\u00e1h\u00e1 tak s lep\u0161\u00edm vyprazd\u0148ov\u00e1n\u00edm.<\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 tak\u00e9<strong> zm\u011bk\u010dovat stolici<\/strong> a zlep\u0161ovat jej\u00ed konzistenci. D\u016fle\u017eit\u00e9 v\u0161ak je pamatovat si, \u017ee takto m\u016f\u017ee fungovat jen ve chv\u00edli, kdy dodr\u017eujeme pitn\u00fd re\u017eim.<\/li>\n\n\n\n<li>V\u0161eobecn\u011b tak m\u016f\u017ee <strong>podpo\u0159it a urychlit vyprazd\u0148ov\u00e1n\u00ed.<\/strong><\/li>\n\n\n\n<li>M\u016f\u017ee tak pomoci p\u0159i <strong>z\u00e1cp\u011b<\/strong> a hod\u00ed se i ve chv\u00edli, kdy se j\u00ed chceme vyhnout.<\/li>\n\n\n\n<li>Naopak je vhodn\u00e9 i p\u0159i <strong>probl\u00e9mech s pr\u016fjmem<\/strong>, proto\u017ee p\u0159i \u0159\u00eddk\u00e9 stolici m\u00e1 schopnost vst\u0159ebat nadbyte\u010dnou vodu a stolici tak zahustit.<\/li>\n\n\n\n<li>Dok\u00e1\u017ee tak <strong>normalizovat vyprazd\u0148ov\u00e1n\u00ed<\/strong> a podat pomocnou ruku p\u0159i obou t\u011bchto protich\u016fdn\u00fdch t\u011b\u017ekostech. <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 syndrom dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edku<\/h4>\n\n\n\n<p>Psyllium se ve studi\u00edch dokonce ukazuje u\u010dinn\u00e9 i u osob, kter\u00e9 trp\u00ed <strong>syndromem dr\u00e1\u017ediv\u00e9ho tra\u010dn\u00edku<\/strong> (<em>Irritable Bowel Syndrome<\/em> &#8211; IBS). Jedn\u00e1 se o nep\u0159\u00edjemn\u00fd probl\u00e9m, kter\u00fd se projevuje <strong>nepravideln\u00fdm vyprazd\u0148ov\u00e1n\u00edm, nad\u00fdm\u00e1n\u00edm, k\u0159e\u010d\u00ed nebo st\u0159\u00edd\u00e1n\u00edm stav\u016f pr\u016fjmu a z\u00e1cpy<\/strong>, p\u0159i\u010dem\u017e p\u0159\u00edznaky se r\u016fzn\u011b <strong>kombinuj\u00ed a nepravideln\u011b st\u0159\u00eddaj\u00ed<\/strong>. P\u0159\u00ed\u010diny tohoto probl\u00e9mu jsou typicky velmi komplexn\u00ed. Zd\u00e1 se ale, \u017ee psyllium by mohlo b\u00fdt jedn\u00edm z t\u011bch pomocn\u00edk\u016f, kter\u00fd by mohl pomoci zm\u00edrnit symptomy. Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed psyllia p\u0159i IBS neexistuje, ale jako \u00fa\u010dinn\u00e9 se ve studi\u00edch zmi\u0148uj\u00ed d\u00e1vky okolo <strong>20 g denn\u011b<\/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\">Zp\u016fsobuje psyllium nafukov\u00e1n\u00ed b\u0159icha?<\/h4>\n\n\n\n<p>Velkou v\u00fdhodou psyllia je, \u017ee na rozd\u00edl od ostatn\u00edch druh\u016f rozpustn\u00e9 vl\u00e1kniny (nap\u0159. inulin typick\u00fd pro <a href=\"https:\/\/gymbeam.cz\/cekankovy-sirup-gymbeam.html\">\u010dekankov\u00fd sirup <\/a>nebo glukomanan) pro n\u011bj ani v nadm\u011brn\u00fdch d\u00e1vk\u00e1ch<strong> nen\u00ed typick\u00e9 nafukov\u00e1n\u00ed<\/strong>. Plyny se toti\u017e b\u011b\u017en\u011b tvo\u0159\u00ed ve chv\u00edli, kdy vl\u00e1kninu metabolizuj\u00ed st\u0159evn\u00ed mikroorganismy. Z psyllia je v\u0161ak takto zpracovan\u00e1 pouze velmi mal\u00e1 \u010d\u00e1st, a tak n\u00e1s typicky netr\u00e1p\u00ed nad\u00fdm\u00e1n\u00edm a pokud ano, tak jen minim\u00e1ln\u011b. Pokud tedy hled\u00e1te suplement, kter\u00fd by podal pomocnou ruku p\u0159i probl\u00e9mech s vyprazd\u0148ov\u00e1n\u00edm, ale z\u00e1rove\u0148 v\u00e1s tr\u00e1p\u00ed plynatost a <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\">nadmut\u00e9 b\u0159icho<\/a>, psyllium by mohlo b\u00fdt dobrou volbou. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter 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 vliv na tr\u00e1ven\u00ed\" 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<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"strevni-mikrobiom\">2. Ovliv\u0148uje st\u0159evn\u00ed mikrobiom<\/h3>\n\n\n\n<p>Tr\u00e1vic\u00ed syst\u00e9m je pln\u00fd prosp\u011b\u0161n\u00fdch mikroorganism\u016f, kter\u00e9 s n\u00e1mi cel\u00fd \u017eivot spolupracuj\u00ed a hraj\u00ed d\u016fle\u017eitou roli v na\u0161em celkov\u00e9m zdrav\u00ed. Tyto <strong>miliardy prosp\u011b\u0161n\u00fdch bakteri\u00ed, kvasinek a dal\u0161\u00edch mal\u00fdch stvo\u0159en\u00ed<\/strong>, kter\u00e9 hromadn\u011b naz\u00fdv\u00e1me <strong>st\u0159evn\u00edm mikrobiomem<\/strong>, v\u0161ak vy\u017eaduj\u00ed pravideln\u00e9 <strong>krmen\u00ed<\/strong> k tomu, aby mohly d\u00e1le r\u016fst. Pouze tak mohou m\u00edt dlouhodob\u011b pozitivn\u00ed vliv nap\u0159\u00edklad na n\u00e1\u0161 <strong>imunitn\u00ed syst\u00e9m<\/strong>. Vhodnou potravou jsou pro n\u011b tzv.<strong> prebiotika<\/strong>. Za z\u00edmto n\u00e1zvem se skr\u00fdv\u00e1 pr\u00e1v\u011b <strong>rozpustn\u00e1 vl\u00e1knina<\/strong>, kterou my sami sice nestr\u00e1v\u00edme, ale poskytneme ji jako potravu ji\u017e zmi\u0148ovan\u00fdm mikroorganism\u016fm \u017eij\u00edc\u00edm v tlust\u00e9m st\u0159ev\u011b. Ony se n\u00e1m za to odvd\u011b\u010d\u00ed mno\u017estv\u00edm zdravotn\u00edch benefit\u016f. V\u00edme nap\u0159\u00edklad o zmi\u0148ovan\u00e9m pozitivn\u00edm efektu na <strong><a href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/\">imunitu<\/a> a kardiovaskul\u00e1rn\u00ed zdrav\u00ed<\/strong>. Hovo\u0159\u00ed se i o vlivu na <strong>psychick\u00e9 zdrav\u00ed nebo ni\u017e\u0161\u00ed 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>Sice jsme si u\u017e \u0159ekli, \u017ee psyllium nen\u00ed st\u0159evn\u00edmi bakteriemi metabolizovan\u00e9 tolik, jako jin\u00e9 druhy vl\u00e1kniny, ale i tak plat\u00ed, \u017ee je p\u0159eci jen <strong>trochu nakrm\u00ed<\/strong>. Chov\u00e1 se tak jako prebiotikum a p\u0159isp\u00edv\u00e1 k <strong>optim\u00e1ln\u00edmu slo\u017een\u00ed st\u0159evn\u00edho mikrobiomu.<\/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\u010dit\u011b nesta\u010d\u00ed k tomu, aby byli obyvatel\u00e9 na\u0161eho tr\u00e1vic\u00edho syst\u00e9mu dokonale spokojen\u00ed. V prvn\u00ed \u0159ad\u011b je d\u016fle\u017eit\u00e1<strong> pestr\u00e1 strava s dostatkem potravin bohat\u00fdch na vl\u00e1kninu.<\/strong> Pokud n\u00e1m to ale nesta\u010d\u00ed a cht\u011bli bychom slo\u017een\u00ed mikrobiomu podpo\u0159it i suplementem, m\u016f\u017ee b\u00fdt vhodn\u00e9 s\u00e1hnout i po jin\u00fdch typech rozpustn\u00e9 vl\u00e1kniny, a to nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/glukomanan-gymbeam.html\">glukomananu<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/jablecna-vlaknina-gymbeam.html\">jable\u010dn\u00e9 vl\u00e1knin\u011b<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cholesterolu-v-krvi\">3. Pom\u00e1h\u00e1 sni\u017eovat hladinu cholesterolu v krvi<\/h3>\n\n\n\n<p>Hladina cholesterolu v krvi je jedn\u00edm z t\u011bch parametr\u016f, kter\u00e9 v\u00e1m l\u00e9ka\u0159 pravideln\u011b kontroluje na preventivn\u00ed prohl\u00eddce. C\u00edlem by m\u011blo b\u00fdt udr\u017eovat jeho hodnotu v <strong>optim\u00e1ln\u00edm rozmez\u00ed<\/strong> (do 5 mmol\/l), proto\u017ee nadm\u011brn\u00e1 hladina zvy\u0161uje riziko <strong>ateroskler\u00f3zy (kornat\u011bn\u00ed c\u00e9v)<\/strong>, co\u017e m\u016f\u017ee n\u00e1sledn\u011b v\u00e9st nap\u0159\u00edklad k infarktu myokardu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proto je dobr\u00e9 zn\u00e1t zp\u016fsoby, kter\u00fdmi se d\u00e1 <strong>p\u0159edch\u00e1zet zv\u00fd\u0161en\u00ed hladiny cholesterolu<\/strong>, p\u0159\u00edpadn\u011b pomoci ke <strong>sn\u00ed\u017een\u00ed ji\u017e vysok\u00fdch hodnot<\/strong>. Pr\u00e1v\u011b u\u017e\u00edv\u00e1n\u00ed psyllia by mohlo b\u00fdt jedn\u00edm z nich. V tr\u00e1vic\u00edm syst\u00e9mu <strong>na sebe toti\u017e v\u00e1\u017ee \u017elu\u010dov\u00e9 kyseliny<\/strong> (pou\u017e\u00edvan\u00e9 k tr\u00e1ven\u00ed tuku) <strong>a odv\u00e1d\u00ed je z t\u011bla ven.<\/strong> Tyto molekuly v\u0161ak maj\u00ed v sob\u011b zabudovan\u00fd krom\u011b jin\u00e9ho i <strong>cholesterol<\/strong>, kter\u00fd je pomoc\u00ed psyllia tak\u00e9 vylou\u010den\u00fd. T\u011blo tak mus\u00ed n\u00e1sledn\u011b p\u0159i tvorb\u011b nov\u00fdch \u017elu\u010dov\u00fdch kyselin <strong>s\u00e1hnout do sv\u00fdch cholesterolov\u00fdch z\u00e1sob<\/strong>. Pravideln\u00fdm p\u0159\u00edjmem psyllia se tak m\u016f\u017ee tento proces opakovat a m\u016f\u017ee hr\u00e1t postupn\u011b roli ve sni\u017eov\u00e1n\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>Spojen\u00ed mezi u\u017e\u00edv\u00e1n\u00edm psyllia a sn\u00ed\u017een\u00edm hladiny cholesterolu se uk\u00e1zal nap\u0159\u00edklad ve studii, kter\u00e1 sledovala 248 lid\u00ed s hypercholesterol\u00e9mi\u00ed (zv\u00fd\u0161enou hladinou cholesterolu). \u00da\u010dastn\u00edci dodr\u017eovali 8 t\u00fddn\u016f dietu (AHA Step 1 diet) a z\u00e1rove\u0148 byli rozd\u011blen\u00ed do dvou skupin. Jedna skupina konzumovala <strong>2 kr\u00e1t denn\u011b psyllium (2x 5,1 g)<\/strong> a druh\u00e1 u\u017e\u00edvala <strong>placebo<\/strong> (celul\u00f3zu). Uk\u00e1zalo se, \u017ee p\u0159i skupin\u011b u\u017e\u00edvaj\u00edc\u00ed psyllium, se hladina LDL choelsterolu (&#8220;zl\u00e9ho&#8221; cholesterolu) sn\u00ed\u017eila pr\u016fm\u011brn\u011b o<strong> 2,9 %<\/strong>, zat\u00edmco p\u0159i placebu se dokonce 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, kdo si chce dlouhodob\u011b udr\u017eet zdravou hladinu cholesterolu, by si m\u011bl kontrolovat i sv\u016fj j\u00eddeln\u00ed\u010dek. Jak by m\u011blo takov\u00e9 zdrav\u00e9 stravov\u00e1n\u00ed vypadat se do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter 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=\"vliv 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<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hladina-cukru-v-krvi\">4. M\u00e1 vliv na hladinu cukru v krvi<\/h3>\n\n\n\n<p><strong>Hladina cukru v krvi (glyk\u00e9mie)<\/strong> m\u00e1 sv\u00e9 zdrav\u00e9 rozmez\u00ed a pokud je tato hranice opakovan\u011b zv\u00fd\u0161en\u00e1, znamen\u00e1 to, \u017ee ji na\u0161e t\u011blo u\u017e <strong>nedok\u00e1\u017ee samo udr\u017eet pod kontrolou<\/strong>. M\u016f\u017ee j\u00edt nap\u0159\u00edklad o tzv. poru\u0161enou gluk\u00f3zovou toleranci, kter\u00e1 se dok\u00e1\u017ee \u010dasem rozvinou do cukrovky 2. typu. Zv\u00fd\u0161enou glyk\u00e9mii bychom nem\u011bli br\u00e1t na lehkou v\u00e1hu, proto\u017ee \u010dasem vede k <strong>postupn\u00e9mu po\u0161kozen\u00ed c\u00e9v<\/strong> a zvy\u0161uje riziko mnoha zdravotn\u00edch probl\u00e9m\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b psyllium m\u016f\u017ee b\u00fdt jedn\u00edm ze zp\u016fsob\u016f, kter\u00e9 se daj\u00ed vyu\u017e\u00edt ve chv\u00edli, kdy si chceme<strong> udr\u017eet glyk\u00e9mii pod kontrolou<\/strong>. D\u00edky tomu, \u017ee v tr\u00e1vic\u00edm traktu tvo\u0159\u00ed gel, dok\u00e1\u017ee na sebe <strong>nav\u00e1zat cukr ze stravy a zpomalit jeho vst\u0159eb\u00e1v\u00e1n\u00ed do krve<\/strong>. N\u00e1stup glyk\u00e9mie je d\u00edky tomu <strong>pomalej\u0161\u00ed<\/strong> a m\u016f\u017ee se tak zlep\u0161it i celkov\u00e1 kontrola hladiny cukru v krvi. Ve studi\u00edch se dokonce hovo\u0159\u00ed o tom, \u017ee m\u016f\u017ee b\u00fdt dobr\u00fdm dopl\u0148kem 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\u00e9mii byl pozorovan\u00fd i v meta-anal\u00fdze, kter\u00e1 hodnotila v\u00fdsledky ze sedmi studi\u00ed. Uk\u00e1zalo se, \u017ee u\u017e\u00edv\u00e1n\u00ed <strong>10 g psyllia 20-30 minut p\u0159ed j\u00eddlem<\/strong> by mohlo b\u00fdt efektivn\u00ed p\u0159i sni\u017eov\u00e1n\u00ed glyk\u00e9mie po j\u00eddle u osob 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 mohou potr\u00e1pit i <strong>b\u011b\u017en\u00e9 zdrav\u00e9 osoby<\/strong>. Zn\u00e1te i vy n\u00e1valy <a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\"><strong>chut\u00ed na sladk\u00e9<\/strong><\/a> nebo pocit, \u017ee je va\u0161e <strong>hladina energie neust\u00e1le jako na horsk\u00e9 dr\u00e1ze?<\/strong> Pr\u00e1v\u011b za t\u00edm m\u016f\u017ee st\u00e1t <strong>rozkol\u00edsan\u00e1 hladina cukru v krvi.<\/strong> Psyllium tak i v p\u0159\u00edpad\u011b zdrav\u00e9ho \u010dlov\u011bka m\u016f\u017ee v\u00e9st k ni\u017e\u0161\u00edm v\u00fdkyv\u016fm glyk\u00e9mie a pomoci omezit pravideln\u00e9 n\u00e1lety na ledni\u010dku nebo ne\u010dekan\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=\"hubnuti\">5. M\u016f\u017ee pomoci s hubnut\u00edm<\/h3>\n\n\n\n<p>Pravd\u011bpodobn\u011b jste se u\u017e i vy n\u011bkdy pustili do diety a p\u0159\u00edjem stravy omezili tak, \u017ee se v\u00e1m o hladu je\u0161t\u011b i zd\u00e1lo. Netrvalo tak dlouho a za chv\u00edli bylo po diet\u011b. Jde vlastn\u011b o b\u011b\u017enou situaci, kter\u00e1 nastane ve chv\u00edli, kdy si spr\u00e1vn\u011b nenastav\u00edme j\u00eddeln\u00ed\u010dek. Samoz\u0159ejm\u011b trochu hladu k diet\u011b pat\u0159\u00ed, ale na\u0161\u00edm c\u00edlem by m\u011blo b\u00fdt ho co nejv\u00edce omezit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby se n\u00e1m da\u0159ilo co nejv\u00edc p\u0159edch\u00e1zet hladu a tak <strong>sn\u00ed\u017eit kalorick\u00fd p\u0159\u00edjem<\/strong>, kter\u00fd povede k hubnut\u00ed, je d\u016fle\u017eit\u00e9 za\u0159adit potraviny, kter\u00e9 n\u00e1s pomohou<strong> kvalitn\u011b<\/strong> <strong>zasytit.<\/strong> Rozpustn\u00e1 vl\u00e1knina, a to v\u010detn\u011b psyllia, m\u016f\u017ee d\u00edky tomu, \u017ee absorbuje vodu, pomoci <strong>zaplnit \u017ealudek<\/strong> a navodit pocit lep\u0161\u00ed sytosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u00fdzkumech se nav\u00edc do\u010dteme, \u017ee psyllium by mohlo <strong>potla\u010dovat apetit<\/strong> d\u00edky tomu, \u017ee z\u0159ejm\u011b podporuje tvorbu hormon\u016f, kter\u00e9 vedou k <strong>ni\u017e\u0161\u00ed chuti k j\u00eddlu.<\/strong> V\u00fdsledky studi\u00ed na toto t\u00e9ma jsou v\u0161ak r\u016fzn\u00e9 a nav\u00edc se zd\u00e1, \u017ee bychom k tomu pot\u0159ebovali p\u0159ij\u00edmat 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>N\u011bkter\u00e9 v\u011bdeck\u00e9 pr\u00e1ce potvrzuj\u00ed pozitivn\u00ed vliv psyllia na sn\u00ed\u017een\u00ed hmotnosti. Nap\u0159\u00edklad studie s 36 \u00fa\u010dastn\u00edky p\u0159i\u0161la k z\u00e1v\u011bru, \u017ee skupina, kter\u00e1 u\u017e\u00edvala psyllium (<strong>10,5 g denn\u011b)<\/strong> zhubla v pr\u016fm\u011bru&nbsp; <strong>3 kg za 8 t\u00fddn\u016f<\/strong>, zat\u00edmco skupina u\u017e\u00edvaj\u00edc\u00ed placebo si hmotnost udr\u017eela. Na druh\u00e9 stran\u011b v\u0161ak nap\u0159\u00edklad z meta-anal\u00fdzy n\u011bkolika studi\u00ed vyplynulo, \u017ee psyllium nem\u011blo efekt na sn\u00ed\u017een\u00ed 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 jsou tako sm\u00ed\u0161en\u00e9 z\u0159ejm\u011b proto, \u017ee psyllium se \u010d\u00e1ste\u010dn\u011b chov\u00e1 jako nerozpustn\u00e1 vl\u00e1knina. I tak ale m\u016f\u017ee j\u00edt o v\u00fdhodn\u00fd dopln\u011bk dob\u0159e sestaven\u00e9ho <strong>j\u00eddeln\u00ed\u010dku k hubnut\u00ed<\/strong>. Spr\u00e1vn\u011b nastaven\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\">kalorick\u00fd deficit<\/a> s dostate\u010dn\u00fdm p\u0159\u00edjmem vl\u00e1kniny dopln\u011bn\u00fd o psyllium m\u016f\u017ee po n\u011bkolika t\u00fddnech pot\u011b\u0161it ni\u017e\u0161\u00edm \u010d\u00edslem na v\u00e1ze nebo men\u0161\u00ed chut\u00ed na sladk\u00e9.<\/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>Pokud v\u00e1s zaj\u00edm\u00e1, kolik energie byste m\u011bli p\u0159ij\u00edmat vy, kdy\u017e se sna\u017e\u00edte zhubnout, m\u016f\u017eete si nechat pomoci na\u0161\u00ed online <strong><a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\">kalkula\u010dkou energetick\u00e9ho p\u0159\u00edjmu a makro\u017eivin<\/a><\/strong><\/li>\n\n\n\n<li>V p\u0159\u00edpad\u011b, \u017ee hled\u00e1te vhodn\u00e9 dopl\u0148ky k hubnut\u00ed, najdete je v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/doplnky-stravy-pri-hubnuti-ktere-pomohou-spalovat-tuk-nebo-zasytit\/\"><strong>Dopl\u0148ky stravy p\u0159i hubnut\u00ed: Kter\u00e9 pomohou spalovat tuk nebo zasytit?<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter 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=\"vliv psyllia na hubnut\u00ed\" class=\"wp-image-498938\" title=\"vliv psyllia na hubnut\u00ed\" 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<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Muze_mit_psyllium_nezadouci_ucinky\"><\/span>M\u016f\u017ee m\u00edt psyllium ne\u017e\u00e1douc\u00ed \u00fa\u010dinky?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I v p\u0159\u00edpad\u011b psyllia plat\u00ed, \u017ee v\u0161eho moc \u0161kod\u00ed. Nadm\u011brn\u00fd p\u0159\u00edjem psyllia, jako i v\u0161eobecn\u011b vl\u00e1kniny, m\u016f\u017ee toti\u017e v\u00e9st hned k n\u011bkolika nep\u0159\u00edjemnostem, na kter\u00e9 je d\u016fle\u017eit\u00e9 myslet p\u0159i jeho u\u017e\u00edv\u00e1n\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\u016f\u017ee zp\u016fsobovat <strong>tr\u00e1vic\u00ed probl\u00e9my<\/strong>, a to zejm\u00e9na <strong>z\u00e1cpu<\/strong>. Pokud jeho u\u017e\u00edv\u00e1n\u00ed nen\u00ed prov\u00e1zen\u00e9 dostate\u010dn\u00fdm pitn\u00fdm re\u017eimem, m\u016f\u017ee zp\u016fsobit v\u00edce \u0161kody ne\u017e u\u017eitku. <strong>P\u0159\u00edjem tekutin tak p\u0159i u\u017e\u00edv\u00e1n\u00ed psyllia ur\u010dit\u011b nezanedb\u00e1vejte<\/strong>. Stejn\u011b tak se mohou objevit probl\u00e9my, kdy\u017e za\u010dneme u\u017e\u00edvat vysok\u00e9 d\u00e1vky, na kter\u00e9 nejsme zvykl\u00ed. Proto je vhodn\u00e9 zvy\u0161ovat jeho mno\u017estv\u00ed postupn\u011b.<\/li>\n\n\n\n<li>V extr\u00e9mn\u00edch p\u0159\u00edpadech m\u016f\u017ee vzniknout tzv. <strong>bezo\u00e1r<\/strong>, co\u017e je jakoby <strong>p\u0159ek\u00e1\u017eka v tr\u00e1vic\u00edm syst\u00e9mu vytvo\u0159en\u00e1 z psyllia<\/strong>, kter\u00e1 zablokuje pr\u016fchodnost st\u0159ev. Tento p\u0159\u00edpad je v\u0161ak typicky prov\u00e1zen <strong>p\u0159irozen\u011b n\u00edzkou pohyblivost\u00ed tr\u00e1vic\u00edho syst\u00e9mu.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>T\u011b\u017ekosti se mohou objevit ve chv\u00edli, kdy n\u011bkdo trp\u00ed <strong>alergiemi<\/strong> nebo <strong>astmatem<\/strong>. P\u0159i vdechov\u00e1n\u00ed prachu z psyllia byly toti\u017e p\u0159i t\u011bchto probl\u00e9mech pozorov\u00e1ny <strong>zhor\u0161en\u00e9 symptomy<\/strong>. Proto pokud je n\u011bkdo alergik nebo astmatik, stoj\u00ed za to m\u00edt to na pam\u011bti.<\/li>\n\n\n\n<li><strong>Nadm\u011brn\u00fd p\u0159\u00edjem psyllia<\/strong> (stejn\u011b jako vl\u00e1knin v\u0161eobecn\u011b) m\u016f\u017ee b\u00fdt prov\u00e1zen\u00fd <strong>sn\u00ed\u017een\u00fdm vst\u0159eb\u00e1v\u00e1n\u00edm miner\u00e1ln\u00edch l\u00e1tek a vitamin\u016f.<\/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=\"Jak_uzivat_psyllium\"><\/span>Jak u\u017e\u00edvat psyllium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neexistuje p\u0159esn\u00e9 doporu\u010den\u00ed, kter\u00e9 by n\u00e1m \u0159\u00edkalo, kolik psyllia by se m\u011blo denn\u011b u\u017e\u00edvat. D\u016fvod je vlastn\u011b velmi jednoduch\u00fd. Ide\u00e1ln\u00ed denn\u00ed d\u00e1vka se bude toti\u017e odv\u00edjet od toho, <strong>kolik vl\u00e1kniny v\u0161eobecn\u011b obsahuje n\u00e1\u0161 j\u00eddeln\u00ed\u010dek<\/strong>. Z\u00e1le\u017e\u00ed i na tom, <strong>s jak\u00fdm c\u00edlem<\/strong> chceme psyllium u\u017e\u00edvat. Orienta\u010dn\u011b se m\u016f\u017eete \u0159\u00eddit n\u00e1sleduj\u00edc\u00edmi doporu\u010den\u00edmi.<\/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\u00e1cpa a t\u011b\u017ekosti s vyprazd\u0148ov\u00e1n\u00edm:<\/strong> Vhodn\u00fdch m\u016f\u017ee b\u00fdt <strong>15 g denn\u011b rozd\u011blen\u00fdch do t\u0159ech d\u00e1vek (3 kr\u00e1t 5 g denn\u011b)<\/strong>, p\u0159i\u010dem\u017e mno\u017estv\u00ed se m\u016f\u017ee dle pot\u0159eby p\u0159\u00edpadn\u011b zvy\u0161ovat. Velmi z\u00e1le\u017e\u00ed na celkov\u00e9m mno\u017estv\u00edm vl\u00e1kniny ve strav\u011b.<\/li>\n\n\n\n<li><strong>Udr\u017eov\u00e1n\u00ed dobr\u00e9ho tr\u00e1ven\u00ed a vyprazd\u0148ov\u00e1n\u00ed:<\/strong> M\u016f\u017ee sta\u010dit<strong> jednor\u00e1zov\u00e1 d\u00e1vka 5 g denn\u011b<\/strong>, ale v p\u0159\u00edpad\u011b n\u00edzk\u00e9ho mno\u017estv\u00ed vl\u00e1kniny v j\u00eddeln\u00ed\u010dku m\u016f\u017ee b\u00fdt \u017e\u00e1douc\u00ed i vy\u0161\u0161\u00ed d\u00e1vka. <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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/psyllium-1124x749.jpg\" alt=\"jak u\u017e\u00edvat 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<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kolik kalori\u00ed m\u00e1 psyllium?<\/h3>\n\n\n\n<p>Podobn\u011b jako jin\u00e9 druhy rozpustn\u00e9 vl\u00e1kniny, i psyllium n\u00e1m dod\u00e1v\u00e1 men\u0161\u00ed mno\u017estv\u00ed energie. Jedn\u00e1 se o zhruba o <strong>2 kcal\/1 g<\/strong> psyllia, co\u017e je polovi\u010dn\u00ed mno\u017estv\u00ed v porovn\u00e1n\u00ed se sacharidy nebo b\u00edlkovinami (4 kcal\/1 g). Pokud si tedy za den dop\u0159ejeme 10 g psyllia, z\u00edsk\u00e1me z n\u011bj energii ve form\u011b cca 20 kcal. Takovou energetickou hodnotu m\u00e1 nap\u0159\u00edklad \u010dtvrtina men\u0161\u00edho 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\">Kter\u00e9 psyllium je nejlep\u0161\u00ed?<\/h3>\n\n\n\n<p>Aby si ka\u017ed\u00fd mohl vybrat podle sv\u00fdch preferenc\u00ed, na trhu najdeme hned n\u011bkolik forem psyllia. M\u016f\u017eete se tak setkat s n\u00e1sleduj\u00edc\u00edmi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>slupky ze semen psyllia<\/li>\n\n\n\n<li>pr\u00e1\u0161ek<\/li>\n\n\n\n<li>tablety<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve v\u0161eobecnosti plat\u00ed, \u017ee v\u0161echny formy <strong>\u00fa\u010dinkuj\u00ed stejn\u011b<\/strong>. Z\u00e1le\u017e\u00ed tak jen na v\u00e1s, kterou up\u0159ednostn\u00edte. <strong>Praktick\u00e9 tablety<\/strong> m\u016f\u017eete <strong>zap\u00edt tekutinou<\/strong> jako jak\u00fdkoliv jin\u00fd suplement, zat\u00edmco <strong>pr\u00e1\u0161ek<\/strong> nebo <strong>slupky ze semen<\/strong> si m\u016f\u017eete zam\u00edchat do <strong>vody, jogurtu nebo ka\u0161e<\/strong>. Neztrat\u00ed se ani p\u0159i <strong>va\u0159en\u00ed<\/strong> nebo <strong>pe\u010den\u00ed<\/strong>, kde je m\u016f\u017eete jednodu\u0161e <strong>zakomponovat do recept\u016f<\/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\u017ed\u00e9m p\u0159\u00edpad\u011b v\u0161ak plat\u00ed, \u017ee je d\u016fle\u017eit\u00e9 dodr\u017eovat <strong>dostate\u010dn\u00fd pitn\u00fd re\u017eim<\/strong> a z\u00e1rove\u0148 se v\u00fdrazn\u011b doporu\u010duje <strong>konzumovat 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\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_odnest\"><\/span>Co si z toho odn\u00e9st?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Psyllium je u\u017e star\u00fd zn\u00e1m\u00fd dopln\u011bk mezi suplementy s vl\u00e1kninou a b\u011b\u017en\u011b po n\u011bm s\u00e1hneme ve chv\u00edli, kdy n\u00e1s tr\u00e1p\u00ed problematick\u00e9 tr\u00e1ven\u00ed. Mo\u017en\u00e1 jste ale nev\u011bd\u011bli, \u017ee se jedn\u00e1 o celkem speci\u00e1ln\u00edho z\u00e1stupce vl\u00e1kniny, kter\u00fd se hod\u00ed nejen p\u0159i z\u00e1cp\u011b, ale je vhodn\u00fd i p\u0159i opa\u010dn\u00e9m probl\u00e9mu. Nav\u00edc m\u016f\u017ee pomoci <strong>zasytit v diet\u011b nebo pozitivn\u011b ovlivnit hladinu cholesterolu nebo cukru v krvi<\/strong>. V kombinaci s pestrou stravou tak m\u016f\u017ee psyllium pot\u011b\u0161it nejen na\u0161e za\u017e\u00edv\u00e1n\u00ed, ale i celkov\u00e9 zdrav\u00ed. Kdy\u017e se ho ale rozhodnete u\u017e\u00edvat, nezapome\u0148te na <strong>pitn\u00fd re\u017eim<\/strong>, aby mohlo spr\u00e1vn\u011b \u00fa\u010dinkovat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozv\u011bd\u011bli jste se o psylliu n\u011bco nov\u00e9ho? Pokud v\u00e1s \u010dl\u00e1nek zaujal, budeme r\u00e1di, kdy\u017e se o n\u011bj pod\u011bl\u00edte sd\u00edlen\u00edm s ostatn\u00edmi.<\/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 kruz\u00edch vl\u00e1kniny celkem v\u00fdjimkou. Dok\u00e1\u017ee toti\u017e celkov\u011b normalizovat tr\u00e1ven\u00ed a nav\u00edc m\u00e1 dal\u0161\u00ed zdravotn\u00ed benefity. Jak\u00e9 to jsou nebo jak ho u\u017e\u00edvat prozrad\u00ed tento \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":498841,"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":[33],"tags":[6501,6369,7587,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-500655","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-hubnuti","10":"tag-vlaknina-cs","11":"tag-zdravi","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>Psyllium: Jak\u00fd vliv m\u00e1 na hubnut\u00ed, tr\u00e1ven\u00ed nebo mikrobiom a jak ho u\u017e\u00edvat? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Psyllium je vl\u00e1knina, kter\u00e1 se hod\u00ed p\u0159i z\u00e1cp\u011b a uleh\u010d\u00ed vyprazd\u0148ov\u00e1n\u00ed. Pom\u016f\u017ee tak\u00e9 p\u0159i hubnut\u00ed, chuti na sladk\u00e9 a m\u016f\u017ee sn\u00ed\u017eit glyk\u00e9mii. Jak ho u\u017e\u00edvat?\" \/>\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-nejen-pro-spravne-traveni\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Psyllium: Jak\u00fd vliv m\u00e1 na hubnut\u00ed, tr\u00e1ven\u00ed nebo mikrobiom a jak ho u\u017e\u00edvat? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Psyllium je vl\u00e1knina, kter\u00e1 se hod\u00ed p\u0159i z\u00e1cp\u011b a uleh\u010d\u00ed vyprazd\u0148ov\u00e1n\u00ed. Pom\u016f\u017ee tak\u00e9 p\u0159i hubnut\u00ed, chuti na sladk\u00e9 a m\u016f\u017ee sn\u00ed\u017eit glyk\u00e9mii. 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