{"id":910,"date":"2018-07-11T18:21:41","date_gmt":"2018-07-11T16:21:41","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=910"},"modified":"2018-07-11T18:21:41","modified_gmt":"2018-07-11T16:21:41","slug":"ranking-kasz-dla-insulinoopornych","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/","title":{"rendered":"Ranking kasz dla insulinoopornych"},"content":{"rendered":"<p style=\"text-align: left;\"><strong>Przegl\u0105daj\u0105c sklepowe p\u00f3\u0142ki mo\u017cemy natkn\u0105\u0107 si\u0119 na wiele rodzaj\u00f3w kasz, tylko kt\u00f3re s\u0105 najbardziej warto\u015bciowe, maj\u0105 niski indeks glikemiczny i s\u0105 polecane dla os\u00f3b z insulinooporno\u015bci\u0105?<\/strong><\/p>\n<p style=\"text-align: left;\"><strong>Zrobi\u0142am przegl\u0105d kasz aby u\u0142atwi\u0107 Wam wyb\u00f3r tych w\u0142a\u015bciwych.<\/strong><\/p>\n<p style=\"text-align: left;\"><strong>Kasz\u0119 b\u0119d\u0119 por\u00f3wnywa\u0107 do siebie poprzez zawarto\u015b\u0107 kilokalorii, bia\u0142ka, t\u0142uszczu, w\u0119glowodan\u00f3w, b\u0142onnika, magnezu, \u017celaza, cynku, indeksu glikemicznego, czasu gotowania, obj\u0119to\u015bci u\u017cytej wody.<\/strong><\/p>\n<p style=\"text-align: left;\"><strong>Pierwsza tabelka zawiera zalecane przeze mnie kasze<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-912 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasze-1.png\" alt=\"\" width=\"687\" height=\"388\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasze-1.png 687w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasze-1-600x339.png 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasze-1-300x169.png 300w\" sizes=\"(max-width: 687px) 100vw, 687px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><strong>Mo\u017cemy wywnioskowa\u0107, ze najbardziej kaloryczn\u0105 spo\u015br\u00f3d czas jest komosa ry\u017cowa a najmniej kasza bulgur.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-913 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Najwi\u0119cej bia\u0142ka ma kasza orkiszowa i komosa ry\u017cowa, a najmniej kasza owsiana. Kasza p\u0119czak zawiera najwi\u0119cej b\u0142onnika\u00a0 oraz ma najni\u017cszy indeks glikemiczny.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-914 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-1.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-1.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-1-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-1-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-915 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-2.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-2.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-2-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-2-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-916 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-3.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-3.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-3-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-3-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Najwi\u0119cej magnezu maj\u0105 kasze gryczane a najmniej kasza owsiana. Komosa ry\u017cowa przoduje pod wzgl\u0119dem zawarto\u015bci \u017celaza, a kasza orkiszowa pod wzgl\u0119dem zawarto\u015bci cynku.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-917 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-4.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-4.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-4-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-4-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-918 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-5.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-5.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-5-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-5-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-919 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-6.png\" alt=\"\" width=\"482\" height=\"290\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-6.png 482w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-6-416x250.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/en-6-300x180.png 300w\" sizes=\"(max-width: 482px) 100vw, 482px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Por\u00f3wnuj\u0105c te kasze ka\u017cda jest warto\u015bciowym produktem, kt\u00f3ry warto w\u0142\u0105czy\u0107 do codziennej diety. Bogactwo cynku, magnezu czy \u017celaza sprzyja p\u0142odno\u015bci , wi\u0119cej o bia\u0142ku ro\u015blinnym w p\u0142odno\u015bci\u00a0<a href=\"https:\/\/hiperinsulinka.pl\/index.php\/czy-rodzaj-spozywanego-bialka-ma-wplyw-na-plodnosc\/\">Czy rodzaj spo\u017cywanego bia\u0142ka ma wp\u0142yw na p\u0142odno\u015b\u0107?<\/a>.\u00a0 Musimy jednak pami\u0119ta\u0107 , \u017ce wi\u0119kszo\u015b\u0107 z nich nie ma wszystkich niezb\u0119dnych aminokwas\u00f3w ( egzogennych) i aby uzupe\u0142ni\u0107 ich ilo\u015b\u0107 w ci\u0105gu dnia musimy rotowa\u0107 inne bia\u0142kowe produkty: ro\u015blinne lub zwierz\u0119ce. Wyj\u0105tkiem s\u0105 kasza gryczana, komosa ry\u017cowa i amarantus, kt\u00f3re maj\u0105 pe\u0142ny aminogram.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><strong>W drugim zestawieniu kasze z wy\u017cszym indeksem glikemicznym, kt\u00f3re w diecie powinny pojawia\u0107 si\u0119 rzadziej. Jak wida\u0107 one tak\u017ce stanowi\u0105 \u017ar\u00f3d\u0142o bia\u0142ka ro\u015blinnego. W por\u00f3wnaniu do kasz gruboziarnistych zawieraj\u0105 mniej magnezu, \u017celaza i cynku oraz b\u0142onnika. Nie s\u0105 tak g\u0119ste od\u017cywczo i nie syc\u0105 w takim stopniu jak gruboziarniste odpowiedniki. Ich indeks r\u00f3wnie\u017c jest wysoki, dlatego osoby z insulinooporno\u015bci\u0105, cukrzyc\u0105 powinny wybiera\u0107 kasze z pierwszego zestawienia, kt\u00f3re spowoduj\u0105 \u0142agodny wzrost glikemii. \u00a0Je\u015bli gotujemy kasze drobnoziarniste nale\u017cy w posi\u0142ku \u0142\u0105czy\u0107 \u00a0je z bia\u0142kiem i t\u0142uszczem aby obni\u017cy\u0107 ich indeks, lub schodzi\u0107 przez noc w lod\u00f3wce ( to tyczy si\u0119 wszystkich kasz) aby wytworzy\u0142a si\u0119 skrobia oporna\u00a0<a href=\"https:\/\/hiperinsulinka.pl\/index.php\/skrobia-oporna-w-walce-z-insulinoopornoscia\/\">Skrobia oporna w walce z insulinooporno\u015bci\u0105<\/a><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-921 size-full\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasz2.png\" alt=\"\" width=\"596\" height=\"371\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasz2.png 596w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasz2-416x259.png 416w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/kasz2-300x187.png 300w\" sizes=\"(max-width: 596px) 100vw, 596px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Kasze to nie tylko dodatek do da\u0144 ale tak\u017ce baza pod ciasta, placuszki, nale\u015bniki, gofry. Mo\u017ce by\u0107 u\u017cywana na s\u0142ono i na s\u0142odko. \u0141\u0105cz\u0105c z owocami, orzechami zaspokajaj\u0105 ochot\u0119 na s\u0142odkie rzeczy .\u00a0 Jest to warto\u015bciowy produkt , kt\u00f3ry polecam w\u0142\u0105czy\u0107 do diety. Pami\u0119tajmy jednak aby w jednym posi\u0142ku nie przekracza\u0107 ilo\u015bci 50-60 g suchego produktu poniewa\u017c, mimo i\u017c indeks b\u0119dzie niski to ju\u017c \u0142adunek glikemiczny mo\u017ce by\u0107 wy\u017cszy. Co to jest i jak go wyliczy\u0107 mo\u017cna poczyta\u0107\u00a0<a href=\"https:\/\/hiperinsulinka.pl\/index.php\/wyliczanie-indeksu-i-ladunku-glikemicznego-calego-dania-krok-po-kroku\/\">Wyliczanie indeksu i \u0142adunku glikemicznego ca\u0142ego posi\u0142ku. Krok po kroku.<\/a>.\u00a0<\/strong><\/p>\n<p>\u0179r\u00f3d\u0142o: USDA, www. glycemicindex.com, www. montignac.com, <a href=\"http:\/\/www.livestrong.com\">www.livestrong.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Przegl\u0105daj\u0105c sklepowe p\u00f3\u0142ki mo\u017cemy natkn\u0105\u0107 si\u0119 na wiele rodzaj\u00f3w kasz, tylko kt\u00f3re s\u0105 najbardziej warto\u015bciowe, maj\u0105 niski indeks glikemiczny i s\u0105 polecane dla os\u00f3b z insulinooporno\u015bci\u0105? Zrobi\u0142am przegl\u0105d kasz aby u\u0142atwi\u0107 Wam wyb\u00f3r tych w\u0142a\u015bciwych. Kasz\u0119 b\u0119d\u0119 por\u00f3wnywa\u0107 do siebie poprzez zawarto\u015b\u0107 kilokalorii, bia\u0142ka, t\u0142uszczu, w\u0119glowodan\u00f3w, b\u0142onnika, magnezu, \u017celaza, cynku, indeksu glikemicznego, czasu gotowania, obj\u0119to\u015bci&#8230;<\/p>\n","protected":false},"author":2,"featured_media":926,"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":[48,35,149,49,150],"class_list":["post-910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-bialko","tag-insulinoopornosc","tag-kasze","tag-plodnosc","tag-ranking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ranking kasz dla insulinoopornych - 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\/ranking-kasz-dla-insulinoopornych\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ranking kasz dla insulinoopornych - Hiperinsulinka\" \/>\n<meta property=\"og:description\" content=\"Przegl\u0105daj\u0105c sklepowe p\u00f3\u0142ki mo\u017cemy natkn\u0105\u0107 si\u0119 na wiele rodzaj\u00f3w kasz, tylko kt\u00f3re s\u0105 najbardziej warto\u015bciowe, maj\u0105 niski indeks glikemiczny i s\u0105 polecane dla os\u00f3b z insulinooporno\u015bci\u0105? Zrobi\u0142am przegl\u0105d kasz aby u\u0142atwi\u0107 Wam wyb\u00f3r tych w\u0142a\u015bciwych. Kasz\u0119 b\u0119d\u0119 por\u00f3wnywa\u0107 do siebie poprzez zawarto\u015b\u0107 kilokalorii, bia\u0142ka, t\u0142uszczu, w\u0119glowodan\u00f3w, b\u0142onnika, magnezu, \u017celaza, cynku, indeksu glikemicznego, czasu gotowania, obj\u0119to\u015bci...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/\" \/>\n<meta property=\"og:site_name\" content=\"Hiperinsulinka\" \/>\n<meta property=\"article:published_time\" content=\"2018-07-11T16:21:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/couscous-727492_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hiperinsulinka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"hiperinsulinka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/\"},\"author\":{\"name\":\"hiperinsulinka\",\"@id\":\"https:\/\/hiperinsulinka.pl\/#\/schema\/person\/c04f875769f1ca45cb62e943b1315d96\"},\"headline\":\"Ranking kasz dla insulinoopornych\",\"datePublished\":\"2018-07-11T16:21:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/\"},\"wordCount\":529,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/hiperinsulinka.pl\/#organization\"},\"image\":{\"@id\":\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/07\/couscous-727492_1920.jpg\",\"keywords\":[\"bia\u0142ko\",\"insulinooporno\u015b\u0107\",\"kasze\",\"p\u0142odno\u015b\u0107\",\"ranking\"],\"articleSection\":[\"Blog\"],\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/\",\"url\":\"https:\/\/hiperinsulinka.pl\/index.php\/ranking-kasz-dla-insulinoopornych\/\",\"name\":\"Ranking kasz dla insulinoopornych - 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