{"id":399,"date":"2017-11-13T11:17:29","date_gmt":"2017-11-13T10:17:29","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=399"},"modified":"2017-12-02T10:03:38","modified_gmt":"2017-12-02T09:03:38","slug":"skrobia-oporna-w-walce-z-insulinoopornoscia","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/skrobia-oporna-w-walce-z-insulinoopornoscia\/","title":{"rendered":"Skrobia oporna w walce z insulinooporno\u015bci\u0105"},"content":{"rendered":"

Ziemniaki-\u00a0<\/strong> to istna zmora os\u00f3b na diecie cukrzycowej. Ile razy gotuj\u0105c obiad dla najbli\u017cszych sk\u0142adaj\u0105cy si\u0119 z ziemniak\u00f3w musia\u0142a\u015b z nich zrezygnowa\u0107 ze wzgl\u0119du na wysoki indeks glikemiczny? Gotowa\u0142a\u015b osobno dozwolon\u0105 kasz\u0119 a reszta domownik\u00f3w jad\u0142a co innego.\u00a0<\/span><\/p>\n

Pewnie cz\u0119sto\u00a0<\/strong><\/span><\/p>\n

Osoby na diecie z niskim indeksem glikemicznym obawiaj\u0105 si\u0119 w\u0142\u0105czenia ziemniak\u00f3w czy ry\u017cu do swojego menu. Spowodowane jest to tym, i\u017c te produkty maj\u0105 wysok\u0105 zawarto\u015b\u0107 skrobi<\/strong>, kt\u00f3ra szybko si\u0119 trawi i wch\u0142ania z przewodu pokarmowego i mo\u017ce powodowa\u0107 nadmierne wyrzuty insuliny. Indeks glikemiczny gotowanych ziemniak\u00f3w czy bia\u0142ego ry\u017cu jest wysoki, ale istnieje spos\u00f3b aby go obni\u017cy\u0107.<\/span><\/p>\n

Wystarczy ugotowane produkty sch\u0142odzi\u0107. Co si\u0119 wtedy dzieje? Pod wp\u0142ywem niskiej temperatury skrobia zawarta w produkcie zmienia swoj\u0105 struktur\u0119 ( retrograduje) zamieniaj\u0105c si\u0119 w skrobi\u0119 oporn\u0105.<\/strong><\/span><\/p>\n

Skrobia oporna<\/strong> jak wynika z nazwy\u00a0 jest odporna na dzia\u0142anie enzym\u00f3w trawiennych i w niezmienionym stanie trafia do jelita grubego od\u017cywiaj\u0105c w ten spos\u00f3b flor\u0119 jelitow\u0105 nie powoduj\u0105c gwa\u0142townego wzrostu st\u0119\u017cenia glukozy we krwi. Dodatkowo zmniejsza si\u0119 ilo\u015b\u0107 kalorii a zwi\u0119ksza ilo\u015b\u0107 b\u0142onnika pokarmowego, kt\u00f3ry odpowiedzialny jest za usuwanie nadmiaru estrogen\u00f3w z organizmu. Zwi\u0119ksza on jelitow\u0105 absorpcj\u0119 estradiolu, kt\u00f3ry nie trafia do krwioobiegu oraz wzmaga perystaltyk\u0119 jelit przez co estrogeny s\u0105 szybciej usuwane z organizmu. Przynosi to pozytywne skutki u kobiet z zaburzon\u0105 gospodark\u0105 estrogenow\u0105. \u00a0<\/span><\/p>\n

Uwaga dla os\u00f3b stosuj\u0105cych diet\u0119 FODMAPS ( ograniczaj\u0105ca fermentuj\u0105ce w\u0119glowodany) czy choruj\u0105cych na SIBO lub ZJD ( zesp\u00f3\u0142 jelita dra\u017cliwego). Skrobia oporna fermentuj\u0105ca w jelicie grubym mo\u017ce pot\u0119gowa\u0107 objawy u tych os\u00f3b !<\/span><\/p>\n

Jak odpowiednio przygotowa\u0107 ziemniaki?<\/strong><\/span><\/p>\n

    \n
  1. Ugotuj ziemniaki<\/span><\/li>\n
  2. Wystudzone wstaw do lod\u00f3wki na minimum 12 godzin<\/span><\/li>\n
  3. Wyjmij ziemniaki z lod\u00f3wki, podgrzej lub przygotuj pyszn\u0105 sa\u0142atk\u0119<\/span><\/li>\n<\/ol>\n

    Przepis na sa\u0142atk\u0119 ziemniaczan\u0105 :<\/strong><\/span><\/p>\n

      \n
    • 3 \u015brednie ziemniaki<\/span><\/li>\n
    • 3 jajka<\/span><\/li>\n
    • 3 og\u00f3rki kiszone<\/span><\/li>\n
    • P\u00f3\u0142 opakowania mro\u017conego groszku<\/span><\/li>\n
    • Czerwona cebula<\/span><\/li>\n
    • 200 g pieczonego lub pieczonego filetu z indyka<\/span><\/li>\n
    • Jogurt grecki<\/span><\/li>\n
    • \u0141y\u017ceczka musztardy<\/span><\/li>\n
    • S\u00f3l, pieprz<\/span><\/li>\n
    • Z\u0105bek czosnku<\/span><\/li>\n<\/ul>\n

      Ziemniaki gotujemy a nast\u0119pnie ch\u0142odzimy w lod\u00f3wce ca\u0142\u0105 noc. Groszek gotujemy al. dente, jajka na twardo. Og\u00f3rka, ziemniaki i cebul\u0119 kroimy. Filet z indyka kupujemy w\u0119dzony lub pieczemy w piekarniku z przyprawami. Wszystko razem przek\u0142adamy do miseczki. Jogurt mieszamy z czosnkiem, musztard\u0105 , sol\u0105 i pieprzem i polewamy sa\u0142atk\u0119. Posypujemy szczypiorkiem.<\/span><\/p>\n

      Pami\u0119tajmy, \u017ce nawet je\u015bli zimne ziemniaki maj\u0105 mniej kalorii i ni\u017cszy indeks to nie mo\u017cemy si\u0119 nimi bezkarnie przejada\u0107.<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      Ziemniaki-\u00a0 to istna zmora os\u00f3b na diecie cukrzycowej. Ile razy gotuj\u0105c obiad dla najbli\u017cszych sk\u0142adaj\u0105cy si\u0119 z ziemniak\u00f3w musia\u0142a\u015b z nich zrezygnowa\u0107 ze wzgl\u0119du na wysoki indeks glikemiczny? Gotowa\u0142a\u015b osobno dozwolon\u0105 kasz\u0119 a reszta domownik\u00f3w jad\u0142a co innego.\u00a0 Pewnie cz\u0119sto\u00a0 Osoby na diecie z niskim indeksem glikemicznym obawiaj\u0105 si\u0119 w\u0142\u0105czenia ziemniak\u00f3w czy ry\u017cu do swojego…<\/p>\n","protected":false},"author":2,"featured_media":400,"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":[36,54,35,61,50,96,82,97],"class_list":["post-399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-cukrzyca","tag-dieta","tag-insulinoopornosc","tag-niski-indeks-glikemiczny","tag-pcos","tag-skrobia-oporna","tag-weglowodany","tag-ziemniaki"],"acf":[],"yoast_head":"\nSkrobia oporna w walce z insulinooporno\u015bci\u0105 - 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\/skrobia-oporna-w-walce-z-insulinoopornoscia\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Skrobia oporna w walce z insulinooporno\u015bci\u0105 - Hiperinsulinka\" \/>\n<meta property=\"og:description\" content=\"Ziemniaki-\u00a0 to istna zmora os\u00f3b na diecie cukrzycowej. Ile razy gotuj\u0105c obiad dla najbli\u017cszych sk\u0142adaj\u0105cy si\u0119 z ziemniak\u00f3w musia\u0142a\u015b z nich zrezygnowa\u0107 ze wzgl\u0119du na wysoki indeks glikemiczny? 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