{"id":1543,"date":"2021-05-22T09:33:27","date_gmt":"2021-05-22T07:33:27","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=1543"},"modified":"2021-05-22T09:33:29","modified_gmt":"2021-05-22T07:33:29","slug":"jakie-pieczywo-wybierac-w-insulinoopornosci-i-cukrzycy","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/jakie-pieczywo-wybierac-w-insulinoopornosci-i-cukrzycy\/","title":{"rendered":"Jakie pieczywo wybiera\u0107 w insulinooporno\u015bci i cukrzycy?"},"content":{"rendered":"\n<h3 style=\"text-align: left;\">Pieczywo dla wi\u0119kszo\u015bci z nas stanowi podstaw\u0119 diety. Spo\u017cywamy go najcz\u0119\u015bciej na \u015bniadanie czy kolacj\u0119 w postaci kanapek czy dodatek do sa\u0142atek i zup. Wa\u017cne, aby by\u0142o ono warto\u015bciowe i aby nie podnosi\u0142o gwa\u0142townie st\u0119\u017cenia glukozy we krwi. Czym si\u0119 zatem kierowa\u0107 kupuj\u0105c pieczywo maj\u0105c<span style=\"color: #f05273;\"> insulinooporno\u015b\u0107 czy cukrzyc\u0119?<\/span><\/h3>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Podczas kupowania pieczywa kieruj si\u0119 przede wszystkim sk\u0142adem. Je\u015bli zale\u017cy Ci aby chleb by\u0142 razowy to na pocz\u0105tku jego sk\u0142adu powinna znajdowa\u0107 si\u0119 zawsze m\u0105ka pe\u0142noziarnista o wysokim typie to znaczy ( 1800, 1850, 2000). Mo\u017ce by\u0107 to m\u0105ka pszenna, orkiszowa czy \u017cytnia. To najcz\u0119\u015bciej wyst\u0119puj\u0105ce m\u0105ki w popularnym pieczywie.<span style=\"color: #f05273;\"><strong> Im wi\u0119kszy udzia\u0142 m\u0105ki pe\u0142noziarnistej tym lepiej.<\/strong><\/span><\/p>\n<p>\u00a0<\/p>\n<h3 style=\"text-align: left;\">Im kr\u00f3cej, tym lepiej !<\/h3>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Im kr\u00f3tszy sk\u0142ad tym lepiej. Podstawa to <span style=\"color: #f05273;\"><strong>m\u0105ka, woda, zakwas czy dro\u017csze, s\u00f3l<\/strong><\/span>. Uwa\u017caj na sformu\u0142owania typu wieloziarnisty, fitness, z ziarnami &#8211; to cz\u0119sto zwyk\u0142y pszenny chleb z ma\u0142ym dodatkiem zb\u00f3\u017c czy ziaren. Sprawdzaj czy m\u0105ka razowa jest pocz\u0105tku sk\u0142adu.\u00a0<\/p>\n<h3 style=\"text-align: left;\">\u00a0<\/h3>\n<p style=\"text-align: left;\">Im kr\u00f3tszy sk\u0142ad tym lepiej. Podstawa to m\u0105ka, woda, zakwas czy dro\u017csze, s\u00f3l. Nie b\u00f3j si\u0119 dodatk\u00f3w takich jak p\u0142atki owsiane, siemi\u0119 lniane, czarnuszka, pestki czy orzechy. Wzbogacaj\u0105 smak chleba. dost\u0119pne s\u0105 te\u017c warianty z suszonymi pomidorami czy gryk\u0105. Ca\u0142y czas zwracaj uwag\u0119 na sk\u0142ad<strong><span style=\"color: #f05273;\"> na pocz\u0105tku.<\/span><\/strong><\/p>\n<p>\u00a0<\/p>\n<h3 style=\"text-align: left;\">Uwaga, cukier!<\/h3>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Uwa\u017caj na ukryty w pieczywie cukier. Najcz\u0119\u015bciej chowa si\u0119 on pod postaci\u0105 r\u00f3\u017cnych syrop\u00f3w, melasy czy s\u0142od\u00f3w. Do pieczywa nie ma potrzeby dodawania cukru, wiec je\u015bli mo\u017cesz szukaj takiego bez dodatk\u00f3w s\u0142odko\u015bci, a tak\u017ce spulchniaczy czy wype\u0142niaczy. Jak wy\u017cej napisa\u0142am<span style=\"color: #f05273;\"><strong> im kr\u00f3tszy sk\u0142ad tym lepiej.<\/strong><\/span><\/p>\n<p>\u00a0<\/p>\n<h3 style=\"text-align: left;\">Czy ciemny kolor pieczywa oznacza, \u017ce jest razowe?<\/h3>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Niekoniecznie. Producenci cz\u0119sto dodaj\u0105 karmel aby go zabarwi\u0107. Wydaje nam si\u0119 wtedy, \u017ce kupujemy razowy chleb a okazuje si\u0119 , \u017ce to zwyk\u0142y <strong><span style=\"color: #f05273;\">pszenny tylko zabarwiony<\/span><\/strong>. Unikamy w sk\u0142adzie karmelu jak imitacji prawdziwie ciemnego pieczywa.<\/p>\n<p>\u00a0<\/p>\n<h2 style=\"text-align: left;\">Ciekawostki na temat chleba<\/h2>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Dzi\u0119ki mro\u017ceniu pieczywa mo\u017cemy w sprytny spos\u00f3b obni\u017cy\u0107 nieco jego indeks. Tak samo jak sch\u0142adzamy ry\u017c czy makaron. Chodzi o wytworzenie skrobi opornej\u00a0<a href=\"https:\/\/hiperinsulinka.pl\/index.php\/skrobia-oporna-w-walce-z-insulinoopornoscia\/\">Skrobia oporna w walce z insulinooporno\u015bci\u0105<\/a><\/p>\n<p style=\"text-align: left;\">\u00a0<\/p>\n<p style=\"text-align: left;\">Okre\u015blenie 100% \u017cytni na zakwasie nie oznacza, \u017ce chleb jest te\u017c razowy. Aby by\u0142 razowy w sk\u0142adzie musi wyst\u0119powa\u0107 m\u0105ka \u017cytnia, ale <strong><span style=\"color: #f05273;\">razowa<\/span><\/strong> ( typ 1850, 2000). Mimo , \u017ce chleb 100% \u017cytni na zakwasie nie jest razowy to jest polecany w insulinooporno\u015bci.<\/p>\n<h3>\u00a0<\/h3>\n<h3><span style=\"color: #f05273;\">W diecie nie musisz eliminowa\u0107 chleba ani pieczywa w obawie ze od niego si\u0119 tyje. Tyjemy od nadwy\u017cki kalorycznej a nie poszczeg\u00f3lnych produkt\u00f3w np. pieczywa, makaronu czy s\u0142odyczy.\u00a0<\/span><\/h3>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Zdecydowanie \u0142atwiej zje\u015b\u0107 nam 2 pulchne kajzerki ni\u017c 2 kromki ciemnego chleba kt\u00f3rego zwyczajnie musimy lepiej i d\u0142u\u017cej pogry\u017a\u0107 . Razowego pieczywa zjemy mniej i co za tym idzie mniej kcal (i wi\u0119cej b\u0142onnika kt\u00f3ry syci na d\u0142u\u017cej). Po razowym pieczywie jeste\u015bmy te\u017c<strong><span style=\"color: #f05273;\"> d\u0142u\u017cej syci<\/span> <\/strong>pomi\u0119dzy posi\u0142kami, <strong><span style=\"color: #f05273;\">nasz poziom glikemii<\/span><\/strong> jest stabilny i nie mamy potrzeby si\u0119gania po przek\u0105ski czy kolejny posi\u0142ek.\u00a0<\/p>\n<p>\u00a0<\/p>\n<h3 style=\"text-align: center;\">Pami\u0119taj jednak, \u017ce nie musisz je\u015b\u0107 na 100% tylko razowego pieczywa, ale wa\u017cne \u017ceby stanowi\u0142o fundament. Pewnie ze wpadnie czasem bu\u0142ka czy nawet dro\u017cd\u017c\u00f3wka. I jest okej p\u00f3ki nie stanowi podstawy diety.\u00a0<\/h3>\n<p>\u00a0<\/p>\n<p style=\"text-align: left;\">Podstaw\u0105 powinno by\u0107 pieczywo, kt\u00f3re w spos\u00f3b \u0142agodny podnosi poziom glukozy we krwi.\u00a0<\/p>\n<p style=\"text-align: left;\">\u00a0<\/p>\n<h3 style=\"text-align: left;\"><span style=\"color: #f05273;\">Nie zapominaj o prawid\u0142owym bilansowaniu posi\u0142ku z pieczywem. Co to oznacza ?<\/span><\/h3>\n<ul>\n<li style=\"text-align: left;\">nie spo\u017cywaj w posi\u0142ku samych w\u0119glowodan\u00f3w np. chleb z d\u017cemem. Dodaj \u017ar\u00f3d\u0142o bia\u0142ka np. bia\u0142y ser, kefir. Dodatkowo zadbaj o dodatek t\u0142uszczu np. orzechy, awokado, mas\u0142o orzechowe. Staraj si\u0119, aby kanapka zawiera\u0142a wszystkie makrosk\u0142adniki( bia\u0142ko, t\u0142uszcz, w\u0119glowodany)<\/li>\n<li style=\"text-align: left;\">smaruj kanapk\u0119 awokado, hummusem, mi\u0119kk\u0105 margaryna lub mas\u0142em ( je\u015bli w innych posi\u0142kach spo\u017cywasz ro\u015blinne t\u0142uszcze)<\/li>\n<li style=\"text-align: left;\">dodawaj \u017ar\u00f3d\u0142o bia\u0142ka: chud\u0105 w\u0119dlin\u0119, ser, mozzarell\u0119, past\u0119 z tofu, str\u0105czk\u00f3w<\/li>\n<li style=\"text-align: left;\">dodawaj du\u017c\u0105 ilo\u015b\u0107 warzyw, kt\u00f3re niekoniecznie musz\u0105 mie\u015bci\u0107 si\u0119 na kanapce- mog\u0105 le\u017ce\u0107 obok na talerzu. Zaleca si\u0119 porcj\u0119 ok. 150-200\u00a0 warzyw. To dostarczy r\u00f3wnie\u017c dodatkow\u0105 porcj\u0119 b\u0142onnika i witamin.<\/li>\n<li style=\"text-align: left;\">baw si\u0119 smakami i kompozycjami. Nie musi to by\u0107 zawsze kanapka z szynk\u0105 i pomidorem. U\u017cywaj r\u00f3\u017cnych dodatk\u00f3w i warzyw<\/li>\n<li style=\"text-align: left;\">chleb mo\u017cesz zapiec w tosterze lub przyrz\u0105dzi\u0107 pyszne zapiekanki, tosty<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-1578 size-large aligncenter\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-1024x1024.png\" alt=\"\" width=\"665\" height=\"665\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-1024x1024.png 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-100x100.png 100w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-600x600.png 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-300x300.png 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-150x150.png 150w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-768x768.png 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci-200x200.png 200w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2021\/05\/Bledne-myslenie-w-insulinoopornosci.png 1080w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p style=\"text-align: center;\">\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pieczywo dla wi\u0119kszo\u015bci z nas stanowi podstaw\u0119 diety. Spo\u017cywamy go najcz\u0119\u015bciej na \u015bniadanie czy kolacj\u0119 w postaci kanapek czy dodatek do sa\u0142atek i zup. Wa\u017cne, aby by\u0142o ono warto\u015bciowe i aby nie podnosi\u0142o gwa\u0142townie st\u0119\u017cenia glukozy we krwi. Czym si\u0119 zatem kierowa\u0107 kupuj\u0105c pieczywo maj\u0105c insulinooporno\u015b\u0107 czy cukrzyc\u0119? \u00a0 Podczas kupowania pieczywa kieruj si\u0119 przede&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[9],"tags":[172,36,35,173],"class_list":["post-1543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-chleb","tag-cukrzyca","tag-insulinoopornosc","tag-pieczywo"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jakie pieczywo wybiera\u0107 w insulinooporno\u015bci i cukrzycy? - Hiperinsulinka<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hiperinsulinka.pl\/index.php\/jakie-pieczywo-wybierac-w-insulinoopornosci-i-cukrzycy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jakie pieczywo wybiera\u0107 w insulinooporno\u015bci i cukrzycy? - Hiperinsulinka\" \/>\n<meta property=\"og:description\" content=\"Pieczywo dla wi\u0119kszo\u015bci z nas stanowi podstaw\u0119 diety. 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