{"id":638,"date":"2018-02-20T08:20:18","date_gmt":"2018-02-20T07:20:18","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=638"},"modified":"2018-02-20T08:23:24","modified_gmt":"2018-02-20T07:23:24","slug":"sposoby-na-obnizenie-indeksu-glikemicznego","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/sposoby-na-obnizenie-indeksu-glikemicznego\/","title":{"rendered":"Sposoby na obni\u017cenie indeksu glikemicznego"},"content":{"rendered":"<p style=\"text-align: left;\"><strong>Dieta w insulinooporno\u015bci to podstawa leczenia. Opiera si\u0119 w g\u0142\u00f3wnej mierze na liczeniu indeksu i \u0142adunku glikemicznego, poniewa\u017c r\u00f3\u017cne rodzaje w\u0119glowodan\u00f3w spo\u017cywanych z diet\u0105 w odmienny spos\u00f3b wp\u0142ywaj\u0105 na st\u0119\u017cenie glukozy we krwi.<\/strong><\/p>\n<p style=\"text-align: left;\">Im wy\u017cszy indeks i \u0142adunek tym szybciej glukoza jest wch\u0142aniana do krwi i nast\u0119puje wi\u0119kszy wyrzut insuliny. Jest to niew\u0105tpliwie niekorzystne zjawisko i wp\u0142ywa na pogorszenie si\u0119 samopoczucia \u00a0os\u00f3b insulinoopornych, a tak\u017ce sprzyja nabieraniu masy cia\u0142a ( insulina jest hormonem anabolicznym- sprzyja odk\u0142adaniu si\u0119 tkanki t\u0142uszczowej). Nadmierna stymulacja trzustki do wytwarzania insuliny b\u0119dzie powodowa\u0107 tak\u017ce zwi\u0119kszanie si\u0119 ju\u017c istniej\u0105cej oporno\u015bci i mo\u017ce przekszta\u0142ci\u0107 si\u0119 w p\u00f3\u017aniejszym okresie w cukrzyc\u0119 typu 2.<\/p>\n<p style=\"text-align: left;\"><strong><span style=\"font-size: 14pt; color: #0000ff;\"><span style=\"color: #d9148a;\">Co zatem zrobi\u0107 aby obni\u017cy\u0107 indeks naszych potraw?<\/span><\/span><\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Spo\u017cywaj produkty o wi\u0119kszym stosunku amylozy do amylopektyny <\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Amyloza tworzy rozga\u0142\u0119zione \u0142a\u0144cuchy, mniej podatne na \u017celowanie i trudniej ulegaj\u0105ce rozk\u0142adowi co w rezultacie op\u00f3\u017ania jej wch\u0142anianie z przewodu pokarmowego (m\u0105ka pszenna ma niski stosunek amylozy\/ amylopektyny dlatego ma wysoki indeks i szybko si\u0119 wch\u0142ania). Innym przyk\u0142adem jest skrobia kukurydziana ( indeks glikemiczny=100) dodawana przemys\u0142owo do produkt\u00f3w takich jak d\u017cemy, konserwy czy mro\u017conki , ca\u0142kowicie pozbawiona amylozy, kt\u00f3ra znacz\u0105co podwy\u017csza indeks produkt\u00f3w. W konsekwencji wp\u0142ywa na \u00a0gwa\u0142towne skoki glukozy i insuliny.<\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Gotuj produkty <em>al dente<\/em><\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Czas obr\u00f3bki produkt\u00f3w skrobiowych wp\u0142ywa na p\u0119cznienie skrobi i przechodzenie jej w posta\u0107 \u017celow\u0105, kt\u00f3ra jest szybko wch\u0142aniana i powoduje du\u017cy wzrost glukozy we krwi. Produkty gotowane kr\u00f3tko <em>al dente<\/em> trudniej ulegaj\u0105 procesowi hydrolizy i wolniej wch\u0142aniaj\u0105 si\u0119 do krwioobiegu \u0142agodnie podwy\u017cszaj\u0105c poposi\u0142kow\u0105 glikemi\u0119.<\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Nie spo\u017cywaj produkt\u00f3w przetworzonych<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Produkty otrzymane z wysoko przetworzonej m\u0105ki ( p\u0142atki kukurydziane, produkty instant, wafle , bia\u0142y chleb) maj\u0105 wy\u017cszy indeks glikemiczny, poniewa\u017c zosta\u0142y poddane procesom rozdrabiania, mielenia czy t\u0142uszczowania co wp\u0142ywa na rozrywanie granulek skrobi, jej p\u0119cznienie a w efekcie \u0142atwiejsz\u0105 dost\u0119pno\u015b\u0107 dla enzym\u00f3w trawiennych i szybsze wch\u0142anianie.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-643\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/food-2769656_1920-300x169.jpg\" alt=\"\" width=\"300\" height=\"169\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/food-2769656_1920-300x169.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/food-2769656_1920-600x338.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/food-2769656_1920-768x432.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/food-2769656_1920-1024x576.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/food-2769656_1920.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul style=\"text-align: left;\">\n<li><strong>\u0141\u0105cz w\u0119glowodany z t\u0142uszczem<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">T\u0142uszcz spowalnia opr\u00f3\u017cnianie \u017co\u0142\u0105dka i szybko\u015b\u0107 trawienia produkt\u00f3w w jelicie cienkim, co spowoduje wolniejsze trawienie w\u0119glowodan\u00f3w i zmniejszenie wyrzutu insuliny po posi\u0142ku.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-644\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/walnut-2816935_1920-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/walnut-2816935_1920-300x200.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/walnut-2816935_1920-600x400.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/walnut-2816935_1920-768x512.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/walnut-2816935_1920-1024x682.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/walnut-2816935_1920.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li style=\"text-align: left;\"><strong>\u0141\u0105cz w\u0119glowodany z bia\u0142kiem<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Bia\u0142ko spowalnia trawienie w\u0119glowodan\u00f3w a tak\u017ce szybko\u015b\u0107 opr\u00f3\u017cniania \u017co\u0142\u0105dka. Przyk\u0142adem jest gluten obecny np. w makaronach. Obni\u017ca on poziom wydzielanej przez organizm amylazy i w rezultacie obni\u017ca dost\u0119pno\u015b\u0107 glukozy i jej wolniejsze wch\u0142anianie do krwioobiegu.<\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Wybieraj produkty z du\u017c\u0105 zawarto\u015bci\u0105 b\u0142onnika pokarmowego<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">B\u0142onnik pokarmowy, szczeg\u00f3lnie jego rozpuszczalne frakcje ( beta-glukany, pektyny) obecne np. w sk\u00f3rce owoc\u00f3w, ziarnach zb\u00f3\u017c, nasionach ro\u015blin str\u0105czkowych tworz\u0105 w przewodzie pokarmowym \u017cele zwi\u0119kszaj\u0105c lepko\u015b\u0107 tre\u015bci pokarmowej. W rezultacie zostaje spowolnione dzia\u0142anie enzym\u00f3w trawiennych, wyd\u0142u\u017ca si\u0119 proces trawienia a w konsekwencji nast\u0119puje niewielki wzrost st\u0119\u017cenia glukozy we krwi.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-645\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/breakfast-1209260_1920-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/breakfast-1209260_1920-300x200.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/breakfast-1209260_1920-600x400.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/breakfast-1209260_1920-768x512.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/breakfast-1209260_1920-1024x683.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/breakfast-1209260_1920.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Spo\u017cywaj produkty fermentowane i na zakwasie<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Zawarte w produktach fermentowanych czy pieczywie na naturalnym zakwasie kwasy organiczne spowalniaj\u0105 wzrost st\u0119\u017cenia glukozy we krwi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-647\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/pickles-1799731_1920-300x199.jpg\" alt=\"\" width=\"300\" height=\"199\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/pickles-1799731_1920-300x199.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/pickles-1799731_1920-600x399.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/pickles-1799731_1920-768x510.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/pickles-1799731_1920-1024x681.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/02\/pickles-1799731_1920.jpg 1920w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul style=\"text-align: left;\">\n<li><strong>Spo\u017cywaj produkty bogate w skrobi\u0119 oporn\u0105<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: left;\">Skrobia oporna stanowi prebiotyk, kt\u00f3ry od\u017cywia bakterie bytuj\u0105ce w jelicie. Wi\u0119cej o skrobi opornej tu\u00a0<a href=\"https:\/\/hiperinsulinka.pl\/index.php\/skrobia-oporna-w-walce-z-insulinoopornoscia\/\">Skrobia oporna w walce z insulinooporno\u015bci\u0105\u00a0<\/a><\/p>\n<p style=\"text-align: left;\"><strong>W\u0119glowodany w diecie os\u00f3b z insulinooporno\u015bci\u0105 zas\u0142uguj\u0105 na specjaln\u0105 uwag\u0119. Widzimy, \u017ce stosuj\u0105c odpowiednie modyfikacje mo\u017cemy wp\u0142ywa\u0107 na indeks glikemiczny potraw i wp\u0142ywa\u0107 na jego warto\u015b\u0107. Warto zastosowa\u0107 wskaz\u00f3wki w swojej codziennej diecie i nie ba\u0107 si\u0119 w\u0142\u0105czania w\u0119glowodan\u00f3w do jad\u0142ospisu.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dieta w insulinooporno\u015bci to podstawa leczenia. Opiera si\u0119 w g\u0142\u00f3wnej mierze na liczeniu indeksu i \u0142adunku glikemicznego, poniewa\u017c r\u00f3\u017cne rodzaje w\u0119glowodan\u00f3w spo\u017cywanych z diet\u0105 w odmienny spos\u00f3b wp\u0142ywaj\u0105 na st\u0119\u017cenie glukozy we krwi. Im wy\u017cszy indeks i \u0142adunek tym szybciej glukoza jest wch\u0142aniana do krwi i nast\u0119puje wi\u0119kszy wyrzut insuliny. Jest to niew\u0105tpliwie niekorzystne zjawisko&#8230;<\/p>\n","protected":false},"author":2,"featured_media":642,"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":[130,35,56,61],"class_list":["post-638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-dieta-w-insulinoopornosci","tag-insulinoopornosc","tag-ladunek-glikemiczny","tag-niski-indeks-glikemiczny"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sposoby na obni\u017cenie indeksu glikemicznego - 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\/sposoby-na-obnizenie-indeksu-glikemicznego\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sposoby na obni\u017cenie indeksu glikemicznego - Hiperinsulinka\" \/>\n<meta property=\"og:description\" content=\"Dieta w insulinooporno\u015bci to podstawa leczenia. 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