{"id":972,"date":"2018-09-10T12:12:23","date_gmt":"2018-09-10T10:12:23","guid":{"rendered":"https:\/\/hiperinsulinka.pl\/?p=972"},"modified":"2018-09-10T12:12:23","modified_gmt":"2018-09-10T10:12:23","slug":"dynia-a-insulinoopornosc-czy-nalezy-sie-jej-bac","status":"publish","type":"post","link":"https:\/\/hiperinsulinka.pl\/index.php\/dynia-a-insulinoopornosc-czy-nalezy-sie-jej-bac\/","title":{"rendered":"Dynia a insulinooporno\u015b\u0107. Czy nale\u017cy si\u0119 jej ba\u0107?"},"content":{"rendered":"<p style=\"text-align: left;\">Sezon jesienny mo\u017cna uzna\u0107 za otwarty. W sklepach kr\u00f3luj\u0105 wrze\u015bniowe owoce i warzywa, jednym z nich jest <strong>DYNIA<\/strong>. Pewnie wi\u0119kszo\u015b\u0107 os\u00f3b z cukrzyc\u0105 czy insulinooporno\u015bci\u0105 wie , \u017ce ma ona wysoki indeks glikemiczny \u2013 wynosz\u0105cy 75. <strong>Zatem czy to dyskwalifikuje j\u0105 dla os\u00f3b z zaburzon\u0105 gospodark\u0105 w\u0119glowodanow\u0105?<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt; color: #de1051;\"><strong>Absolutnie nie ! Indeks glikemiczny nie jest jedynym wyznacznikiem.<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\">Dynia , cho\u0107 ma wysoki indeks glikemiczny to w <strong>90 % sk\u0142ada si\u0119 z wody<\/strong>. W 100 g zawiera tylko 7-8 g w\u0119glowodan\u00f3w, co oznacza , \u017ce jej<strong><span style=\"color: #de1051;\"> \u0142adunek glikemiczny b\u0119dzie niski ( wynosi 3 ).<\/span><\/strong> Zatem spo\u017cycie jej w rozs\u0105dnej ilo\u015bci w po\u0142\u0105czeniu z produktem bia\u0142kowym lub t\u0142uszczowym nie spowoduje gwa\u0142townego wyrzutu glukozy do krwi.<\/p>\n<p style=\"text-align: left;\">Tak samo przedstawia si\u0119 sytuacja z <strong><span style=\"color: #de1051;\">arbuzem<\/span><\/strong>, bo cho\u0107 ma wysoki indeks to w 100 g produktu zawiera ma\u0142\u0105 ilo\u015b\u0107 w\u0119glowodan\u00f3w co w efekcie daje niski \u0142adunek glikemiczny powoduje \u017ce st\u0119\u017cenie glukozy we krwi po jego spo\u017cyciu ro\u015bnie powoli. Trzeba zna\u0107 jedynie umiar w spo\u017cyciu i umiej\u0119tne \u0142\u0105czenie z innymi grupami produkt\u00f3w.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><span style=\"color: #de1051; font-size: 14pt;\"><strong>Z czym \u0142\u0105czy\u0107 dyni\u0119?<\/strong><\/span><\/p>\n<ul>\n<li style=\"text-align: left;\">Dania mi\u0119sne, rybne, z warzywami str\u0105czkowymi<\/li>\n<li style=\"text-align: left;\">Awokado, oliwa, orzechy<\/li>\n<li style=\"text-align: left;\">Na s\u0142odko z jogurtem\/ kefirem i cynamonem<\/li>\n<li style=\"text-align: left;\">W postaci placuszk\u00f3w z jajkami, m\u0105k\u0105 kokosow\u0105 i gryczan\u0105<\/li>\n<li style=\"text-align: left;\">Z zielonymi warzywami takimi jak szpinak, jarmu\u017c, z dodatkiem oliwy, sera feta czy mozarell\u0105.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><strong>Jest niskokaloryczna<\/strong> \u2013 w 100 g produktu tylko 30 kcal, dodatkowo jest warzywem lekkostrawnym. Polecana przy schorzeniach z przewodem pokarmowym. \u015awietnie nadaje si\u0119 do r\u00f3\u017cnych past, ciast, dodatek do curry czy jednogarnkowych da\u0144.<\/p>\n<p style=\"text-align: left;\"><strong>Najkorzystniej jest ugotowa\u0107 dyni\u0119 dzie\u0144 wcze\u015bniej i sch\u0142odzi\u0107 w lod\u00f3wce przez noc<\/strong>. Wytworzy si\u0119 dzi\u0119ki temu skrobia oporna, kt\u00f3ra jest po\u017cywk\u0105 dla bakterii jelitowych , wi\u0119cej o skrobi opornej w artykule\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;\"><span style=\"color: #de1051; font-size: 14pt;\"><strong>Dlaczego dietetycy ceni\u0105 dyni\u0119?<\/strong><\/span><\/p>\n<p style=\"text-align: left;\">Dynia o pomara\u0144czowym mi\u0105\u017cszu to bogactwo <strong>karotenoid\u00f3w.<\/strong> Karotenoidy nale\u017c\u0105 do grupy antyoksydant\u00f3w chroni\u0105cymi organizm przed wolnymi rodnikami i stresem oksydacyjnym, wykazuj\u0105 dzia\u0142anie przeciwnowotworowe i przeciwzapalne. Beta karoten odpowiedzialny jest r\u00f3wnie\u017c za prawid\u0142owe widzenie i promienny wygl\u0105d sk\u00f3ry. <strong>Dynia zawiera r\u00f3wnie\u017c cenne minera\u0142y jak potas czy cynk oraz witaminy C i E.<\/strong><\/p>\n<p style=\"text-align: left;\">Szklanka gotowanej dyni zawiera wi\u0119cej potasu ni\u017c banan. Pomaga utrzyma\u0107 r\u00f3wnowag\u0119 elektrolitow\u0105 i wp\u0142ywa korzystnie na ci\u015bnienie t\u0119tnicze krwi.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 14pt;\"><strong>Jakie dania mo\u017cemy przyrz\u0105dzi\u0107 z zastosowaniem dyni ?<\/strong><\/span><\/p>\n<ul>\n<li style=\"text-align: left;\">Chlebki<\/li>\n<li style=\"text-align: left;\">Placuszki<\/li>\n<li style=\"text-align: left;\">Ciasta<\/li>\n<li style=\"text-align: left;\">Pasty<\/li>\n<li style=\"text-align: left;\">Sa\u0142atki<\/li>\n<li style=\"text-align: left;\">Dania jednogarnkowe<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><strong><span style=\"text-decoration: underline;\">Oto dwie propozycje na wykorzystanie dyni<\/span>:<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 14pt;\"><strong><span style=\"color: #de1051;\">SA\u0141ATKA Z DYNI\u0104, SZPINAKIEM I SEREM FETA<\/span><\/strong><\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-973 size-large\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/IMG-20180905-WA0008-768x1024.jpg\" alt=\"\" width=\"665\" height=\"887\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/IMG-20180905-WA0008-768x1024.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/IMG-20180905-WA0008-300x400.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/IMG-20180905-WA0008-600x800.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/IMG-20180905-WA0008-225x300.jpg 225w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/IMG-20180905-WA0008.jpg 1200w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Sk\u0142adniki :<\/strong><\/p>\n<ul style=\"text-align: left;\">\n<li>40 g kaszy p\u0119czak ( 3 \u0142y\u017cki)<\/li>\n<li>100 g dyni np. odmiany hokaido<\/li>\n<li>ser feta np. kozi ok. 30 g<\/li>\n<li>gar\u015b\u0107 \u015bwie\u017cego szpinaku<\/li>\n<li>\u0142y\u017ceczka orzeszk\u00f3w pini<\/li>\n<li>\u0142y\u017cka oliwy z oliwek<\/li>\n<li>bazylia, oregano, s\u00f3l, curry<\/li>\n<\/ul>\n<p style=\"text-align: left;\">Dyni\u0119 kroj\u0119 w kostk\u0119 i gotuje na parze. Kasz\u0119 p\u0119czak gotuje do mi\u0119kko\u015bci. Mieszam ze szpinakiem i serem feta, orzeszkami pini. Polewam oliw\u0105 i dodaje przyprawy.<\/p>\n<p style=\"text-align: left;\"><strong>Warto\u015b\u0107 od\u017cywcza porcji :<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td>kaloryczno\u015b\u0107<\/td>\n<td>310<\/td>\n<\/tr>\n<tr>\n<td>bia\u0142ko<\/td>\n<td>10,1<\/td>\n<\/tr>\n<tr>\n<td>t\u0142uszcz<\/td>\n<td>15,1<\/td>\n<\/tr>\n<tr>\n<td>w\u0119glowodany<\/td>\n<td>36,2<\/td>\n<\/tr>\n<tr>\n<td>b\u0142onnik<\/td>\n<td>4<\/td>\n<\/tr>\n<tr>\n<td>indeks glikemiczny<\/td>\n<td>40<\/td>\n<\/tr>\n<tr>\n<td>\u0142adunek glikemiczny<\/td>\n<td>11<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: center;\"><span style=\"color: #de1051; font-size: 14pt;\"><strong>MI\u0118SO Z INDYKA Z DYNI\u0104 I SUR\u00d3WK\u0104 Z KAPUSTY<\/strong><\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-974 size-large\" src=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/20180910_112600-1024x787.jpg\" alt=\"\" width=\"665\" height=\"511\" srcset=\"https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/20180910_112600-1024x787.jpg 1024w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/20180910_112600-600x461.jpg 600w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/20180910_112600-300x230.jpg 300w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/20180910_112600-768x590.jpg 768w, https:\/\/hiperinsulinka.pl\/wp-content\/uploads\/2018\/09\/20180910_112600.jpg 1204w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p style=\"text-align: left;\"><strong>Sk\u0142adniki :\u00a0<\/strong><\/p>\n<ul>\n<li style=\"text-align: left;\">150 g piersi z indyka<\/li>\n<li style=\"text-align: left;\">150 g dyni<\/li>\n<li style=\"text-align: left;\">gar\u015b\u0107 bia\u0142ej kapusty<\/li>\n<li style=\"text-align: left;\">p\u00f3\u0142 marchewki<\/li>\n<li style=\"text-align: left;\">natka pietruszki<\/li>\n<li style=\"text-align: left;\">\u0142y\u017cka oliwy z oliwek<\/li>\n<li style=\"text-align: left;\">curry, kurkuma, czarnuszka, s\u00f3l, pieprz, sok z cytryny<\/li>\n<\/ul>\n<p style=\"text-align: left;\">Mi\u0119so przyprawiam curry, kurkum\u0105, sol\u0105, pieprzem , gotuje na parze razem z dyni\u0105. Kapust\u0119 i marchew siekam, mieszam z natk\u0105 pietruszki, sokiem z cytryny, sol\u0105 , pieprzem. Ca\u0142o\u015b\u0107 dania posypuje czarnuszk\u0105.<\/p>\n<p style=\"text-align: left;\"><strong>Warto\u015b\u0107 od\u017cywcza:<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td>kaloryczno\u015b\u0107<\/td>\n<td>304,2<\/td>\n<\/tr>\n<tr>\n<td>bia\u0142ko<\/td>\n<td>33,5<\/td>\n<\/tr>\n<tr>\n<td>t\u0142uszcz<\/td>\n<td>9,6<\/td>\n<\/tr>\n<tr>\n<td>w\u0119glowodany<\/td>\n<td>25,9<\/td>\n<\/tr>\n<tr>\n<td>b\u0142onnik<\/td>\n<td>8,5<\/td>\n<\/tr>\n<tr>\n<td>indeks glikemiczny<\/td>\n<td>43<\/td>\n<\/tr>\n<tr>\n<td>\u0142adunek glikemiczny<\/td>\n<td>7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><strong>Dynia smakuje zar\u00f3wno na ciep\u0142o jak i na zimno . Warto j\u0105 wykorzysta\u0107 w swojej kuchni , szczeg\u00f3lnie sezonowo.\u00a0<\/strong><\/p>\n<p><span style=\"font-size: 8pt;\">Zdrojewicz Z., B\u0142aszczyk A., Wr\u00f3blewska M.: Dynia \u2013 zdrowa, ale zapomniana. Med. Rodz., 2016.<\/span><\/p>\n<p><span style=\"font-size: 8pt;\">Zalega J., Szostak-W\u0119gierek D.: \u017bywienie w profilaktyce nowotwor\u00f3w. Cz\u0119\u015b\u0107 I. Polifenole ro\u015blinne, karotenoidy, b\u0142onnik pokarmowy. Probl. Hig. Epidemiol, 2013<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sezon jesienny mo\u017cna uzna\u0107 za otwarty. W sklepach kr\u00f3luj\u0105 wrze\u015bniowe owoce i warzywa, jednym z nich jest DYNIA. Pewnie wi\u0119kszo\u015b\u0107 os\u00f3b z cukrzyc\u0105 czy insulinooporno\u015bci\u0105 wie , \u017ce ma ona wysoki indeks glikemiczny \u2013 wynosz\u0105cy 75. Zatem czy to dyskwalifikuje j\u0105 dla os\u00f3b z zaburzon\u0105 gospodark\u0105 w\u0119glowodanow\u0105? &nbsp; Absolutnie nie ! Indeks glikemiczny nie jest&#8230;<\/p>\n","protected":false},"author":2,"featured_media":975,"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":[9,22,23,7],"tags":[158,57,38,35,56],"class_list":["post-972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-dania-glowne","category-przekaski-i-salatki","category-przepisy","tag-dania","tag-dynia","tag-indeks-glikemiczny","tag-insulinoopornosc","tag-ladunek-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>Dynia a insulinooporno\u015b\u0107. 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