{"id":23979,"date":"2020-08-05T17:23:55","date_gmt":"2020-08-05T15:23:55","guid":{"rendered":"https:\/\/zdravovek.eu\/?p=23979"},"modified":"2020-09-11T16:06:04","modified_gmt":"2020-09-11T14:06:04","slug":"glykemicky-index-potravin-tabulky","status":"publish","type":"post","link":"https:\/\/zdravovek.eu\/cs\/glykemicky-index-potravin-tabulky\/","title":{"rendered":"Glykemick\u00fd index potravin (+ tabulky s GI)"},"content":{"rendered":"

Glykemick\u00fd index potravin je u\u017eite\u010dn\u00e1 pom\u016fcka<\/strong> pro lidi, kte\u0159\u00ed dr\u017e\u00ed dietu, maj\u00ed diabetes, p\u0159\u00edpadn\u011b se jen zaj\u00edmaj\u00ed o zdravou stravu. V dne\u0161n\u00edm \u010dl\u00e1nku si p\u0159e\u010dtete, co glykemick\u00fd index potravin vyjad\u0159uje<\/strong>.<\/p>\n

Najdete v n\u011bm i praktick\u00e9 tabulky<\/strong> s glykemick\u00fdm indexem v\u011bt\u0161iny potravin.<\/p>\n\n

Co je to glykemick\u00fd index?<\/h2>\n

Glykemick\u00fd index je hodnota, p\u0159i\u0159azen\u00e1 ke konkr\u00e9tn\u00ed potravin\u011b s obsahem sacharid\u016f<\/strong>. Mluv\u00ed o tom, jak rychle (respektive pomalu) dojde po dan\u00e9 potravin\u011b ke zv\u00fd\u0161en\u00ed hladiny cukru v krvi<\/a><\/strong> (glyk\u00e9mii).<\/p>\n

Dlouhodob\u011b zv\u00fd\u0161en\u00e9 hladiny<\/strong> cukru v krvi jsou pro n\u00e1s organismus velmi \u0161kodliv\u00e9<\/strong>. Jsou spojeny s onemocn\u011bn\u00edmi jako diabetes (cukrovka)<\/a>, po\u0161kozen\u00ed ledvin, po\u0161kozen\u00ed zraku a kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed.<\/p>\n

Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem jsou zdrav\u011bj\u0161\u00ed<\/strong>. P\u0159i jejich konzumaci doch\u00e1z\u00ed k postupn\u00e9mu a ne nadm\u011brn\u00e9mu zvy\u0161ov\u00e1n\u00ed hladiny cukru v krvi. Vyu\u017e\u00edt je m\u016f\u017eete hlavn\u011b p\u0159i hubnut\u00ed<\/strong>.<\/p>\n

Nezdrav\u00e9 jsou naopak potraviny<\/a> s vysok\u00fdm glykemick\u00fdm indexem<\/strong>. Po jejich sn\u011bden\u00ed se cukr v krvi rapidn\u011b zv\u00fd\u0161\u00ed a n\u00e1sledn\u011b sn\u00ed\u017e\u00ed. Jejich v\u00fdhodou je v\u0161ak to, \u017ee v\u00e1m rychle dodaj\u00ed energii. Jsou tedy vhodn\u00e9 po siln\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ei nebo p\u0159i hypoglyk\u00e9mii<\/strong>.<\/p>\n

Dieta na z\u00e1klad\u011b glykemick\u00e9ho indexu potravin<\/h3>\n

Tento typ diety se odli\u0161uje od jin\u00fdch typ\u016f diety t\u00edm, \u017ee rozhoduj\u00edc\u00ed nen\u00ed velikost porce<\/strong>, mno\u017estv\u00ed sacharid\u016f a denn\u00ed v\u00fddej energie, ale pr\u00e1v\u011b glykemick\u00fd index.<\/p>\n

Existuje n\u011bkolik podtyp\u016f diet<\/strong>, kter\u00e9 jsou zalo\u017eeny pr\u00e1v\u011b na sledov\u00e1n\u00ed glykemick\u00e9ho indexu.<\/p>\n

Strava, kter\u00e1 je zalo\u017eena na konzumaci potravin s n\u00edzk\u00fdm glykemick\u00fdm indexem, vede k redukci hmotnosti<\/strong>. Z\u00e1rove\u0148 se minimalizuje riziko vzniku n\u011bkolika onemocn\u011bn\u00ed.<\/p>\n

\n

Je d\u016fle\u017eit\u00e9 \u0159\u00edci, \u017ee redukovat hmotnost se v\u00e1m poda\u0159\u00ed p\u0159i jak\u00e9koliv diet\u011b<\/strong>, jej\u00ed\u017e principy jsou polo\u017eeny na z\u00e1kladech racion\u00e1ln\u00edho stravov\u00e1n\u00ed a vyv\u00e1\u017een\u00e9 \u017eivotospr\u00e1vy<\/strong>. P\u0159i hubnut\u00ed a udr\u017eov\u00e1n\u00ed zdrav\u00ed mus\u00ed b\u00fdt samoz\u0159ejmost\u00ed i pohyb.<\/p>\n<\/div>\n

Glykemick\u00fd index potravin (+ tabulky)<\/h2>\n

Standardem pro glykemick\u00fd index je gluk\u00f3za<\/a>, jej\u00ed\u017e glykemick\u00fd index je 100<\/strong>. Obecn\u011b se d\u00e1 \u0159\u00edci, \u017ee plat\u00ed n\u00e1sleduj\u00edc\u00ed pravidlo: \u010d\u00edm je j\u00eddlo v\u00edce zpracovan\u011bj\u0161\u00ed a d\u00e9le va\u0159en\u00e9, t\u00edm je jeho glykemick\u00fd index vy\u0161\u0161\u00ed.<\/p>\n

Naopak, syrov\u00e1 strava je v\u011bt\u0161inou charakteristick\u00e1 ni\u017e\u0161\u00edm glykemick\u00fdm indexem. Potraviny s vy\u0161\u0161\u00edm obsahem tuku a vl\u00e1kniny<\/a> maj\u00ed v\u011bt\u0161inou ni\u017e\u0161\u00ed glykemick\u00fd index<\/strong>.<\/p>\n

Potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem (pod 55)<\/h3>\n

Tabulka potravin s n\u00edzk\u00fdm glykemick\u00fdm indexem:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Potravina <\/strong><\/td>\nHodnota glykemick\u00e9ho indexu <\/strong><\/td>\n<\/tr>\n
jablka (120 g)<\/td>\n40<\/td>\n<\/tr>\n
ban\u00e1ny (120 g)<\/td>\n47<\/td>\n<\/tr>\n
grapefruit (120 g)<\/td>\n25<\/td>\n<\/tr>\n
hrozny (120 g)<\/td>\n43<\/td>\n<\/tr>\n
pomeran\u010de (120 g)<\/td>\n48<\/td>\n<\/tr>\n
ananas (120 g)<\/td>\n51<\/td>\n<\/tr>\n
jahody (120 g)<\/td>\n40<\/td>\n<\/tr>\n
syrov\u00e1 mrkev (80 g)<\/td>\n35<\/td>\n<\/tr>\n
va\u0159en\u00e9 brambory (150 g)<\/td>\n54<\/td>\n<\/tr>\n
raj\u010datov\u00e1 pol\u00e9vka (250 g)<\/td>\n38<\/td>\n<\/tr>\n
kuku\u0159ice (80 g)<\/td>\n55<\/td>\n<\/tr>\n
basmati r\u00fd\u017ee (150 g)<\/td>\n52<\/td>\n<\/tr>\n
bulgur (150 g)<\/td>\n46<\/td>\n<\/tr>\n
ovesn\u00e1 ka\u0161e instantn\u00ed (25 g)<\/td>\n50<\/td>\n<\/tr>\n
n\u00edzkotu\u010dn\u00e9 ml\u00e9ko (250 g)<\/td>\n32<\/td>\n<\/tr>\n
s\u00f3jov\u00e9 ml\u00e9ko (250 g)<\/td>\n43<\/td>\n<\/tr>\n
ke\u0161u (50 g)<\/td>\n25<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Potraviny se st\u0159edn\u00edm glykemick\u00fdm indexem (55 – 69)<\/h3>\n

Tabulka potravin se st\u0159edn\u00edm glykemick\u00fdm indexem:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Potravina <\/strong><\/td>\nHodnota glykemick\u00e9ho indexu <\/strong><\/td>\n<\/tr>\n
su\u0161en\u00e9 f\u00edky (-)<\/td>\n61<\/td>\n<\/tr>\n
su\u0161en\u00e9 datle (60 g)<\/td>\n62<\/td>\n<\/tr>\n
kiwi (120 g)<\/td>\n58<\/td>\n<\/tr>\n
rozinky (60 g)<\/td>\n64<\/td>\n<\/tr>\n
broskve (120 g)<\/td>\n56<\/td>\n<\/tr>\n
\u0159epa (-)<\/td>\n64<\/td>\n<\/tr>\n
d\u00fdn\u011b (80 g)<\/td>\n66<\/td>\n<\/tr>\n
sladk\u00e9 brambory (150 g)<\/td>\n61<\/td>\n<\/tr>\n
gnocchi (180 g)<\/td>\n68<\/td>\n<\/tr>\n
kuskus (150 g)<\/td>\n65<\/td>\n<\/tr>\n
dom\u00e1c\u00ed pala\u010dinky (80 g)<\/td>\n66<\/td>\n<\/tr>\n
med (25 g)<\/td>\n58<\/td>\n<\/tr>\n
b\u00edl\u00fd cukr (25 g)<\/td>\n65<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Potraviny s vysok\u00fdm glykemick\u00fdm indexem (nad 69)<\/h3>\n

Tabulka potravin s vysok\u00fdm glykemick\u00fdm indexem:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Potravina <\/strong><\/td>\nHodnota glykemick\u00e9ho indexu <\/strong><\/td>\n<\/tr>\n
meloun (120 g)<\/td>\n80<\/td>\n<\/tr>\n
bramborov\u00e1 ka\u0161e (150 g)<\/td>\n83<\/td>\n<\/tr>\n
francouzsk\u00e1 bageta (35 g)<\/td>\n90<\/td>\n<\/tr>\n
b\u00edl\u00fd chl\u00e9b (30 g)<\/td>\n70<\/td>\n<\/tr>\n
donut (47 g)<\/td>\n76<\/td>\n<\/tr>\n
hranolky (150 g)<\/td>\n75<\/td>\n<\/tr>\n
gluk\u00f3za<\/a> (10 g)<\/td>\n96<\/td>\n<\/tr>\n
malt\u00f3za (50 g)<\/td>\n105<\/td>\n<\/tr>\n
grahamov\u00e9 krekry (25 g)<\/td>\n74<\/td>\n<\/tr>\n
pizza (100 g)<\/td>\n80<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
Za potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem<\/strong> ozna\u010dujeme potraviny pod hodnotu 55<\/strong>. Potraviny v rozmez\u00ed 55 – 69<\/strong> jsou potraviny se st\u0159edn\u00edm glykemick\u00fdm indexem<\/strong>, potraviny nad 69<\/strong> jsou ozna\u010dov\u00e1ny jako potraviny s vysok\u00fdm glykemick\u00fdm indexem<\/strong>. <\/div>\n

Shrnut\u00ed<\/h2>\n

Glykemick\u00fd index je \u010d\u00edseln\u00e1 hodnota p\u0159i\u0159azena k jednotliv\u00fdm potravin\u00e1m<\/strong>. Vyjad\u0159uje schopnost potraviny zv\u00fd\u0161it na\u0161i hladinu cukru v krvi. Nejvhodn\u011bj\u0161\u00ed jsou potraviny s n\u00edzk\u00fdm glykemick\u00fdm indexem. Tento druh potravin nezp\u016fsob\u00ed hyperglyk\u00e9mii, \u010d\u00edm\u017e nedoch\u00e1z\u00ed k nadm\u011brn\u00e9mu uvol\u0148ov\u00e1n\u00ed inzul\u00ednu.<\/p>\n

Sledov\u00e1n\u00ed hodnot glykemick\u00e9ho indexu potravin je \u017e\u00e1douc\u00ed p\u0159i cukrovce, ale u\u017eite\u010dn\u00e9 je tak\u00e9 u lid\u00ed dodr\u017euj\u00edc\u00edch dietu a u sportovc\u016f<\/strong>.<\/p>\n

Zaj\u00edm\u00e1 v\u00e1s glykemick\u00fd index sladidel<\/strong> a n\u00e1hrad cukru? V\u00edce se dozv\u00edte v \u010dl\u00e1nku: n\u00e1hrada b\u00edl\u00e9ho cukru<\/a><\/strong>. Zjist\u00edte v n\u011bm i to, kter\u00fd cukr je nejzdrav\u011bj\u0161\u00ed<\/strong>.<\/p>\n<\/div>\n

Zdroje:<\/p>\n