{"id":571,"date":"2020-03-29T00:01:05","date_gmt":"2020-03-28T23:01:05","guid":{"rendered":"https:\/\/www.somacentrum.online\/home\/?page_id=571"},"modified":"2025-12-03T22:08:04","modified_gmt":"2025-12-03T21:08:04","slug":"glykemicky-index","status":"publish","type":"page","link":"https:\/\/www.somacentrum.online\/home\/makrobiotika\/glykemicky-index\/","title":{"rendered":"glykemick\u00fd index"},"content":{"rendered":"\t\t
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glykemick\u00fd index<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u00a0Ob\u010das sa n\u00e1m m\u00f4\u017ee sta\u0165, \u017ee sa najeme a o chv\u00ed\u013eu pr\u00edde op\u00e4tovn\u00fd pocit hladu. Pr\u00ed\u010dinou bude v takomto pr\u00edpade najpravdepodobnej\u0161ie glykemick\u00fd index potrav\u00edn, ktor\u00e9 sme s chu\u0165ou skonzumovali. Preferovan\u00edm potrav\u00edn s n\u00edzkym glykemick\u00fdm indexom sa tak m\u00f4\u017eete uchr\u00e1ni\u0165 pred \u010dast\u00fdm pocitom hladu. A navy\u0161e pozor! R\u00fdchle a \u010dast\u00e9 zmeny hladiny cukru v krvi ved\u00fa k tvorbe cukrovky 2. typu, ochoreniu srdca a mozgovej m\u0155tvici.\u00a0<\/strong><\/p>\n

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Ako sa zbavi\u0165 \u010dast\u00e9ho hladu?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u00a0<\/p>\n

Glykemick\u00fd index<\/strong> (GI) ur\u010duje ako r\u00fdchlo sa cukor v potravin\u00e1ch vstreb\u00e1va a ako r\u00fdchlo ovplyv\u0148uje hladinu gluk\u00f3zy v krvi. Glykemick\u00fd index (GI) sa vyjadruje v \u010d\u00edslenej stupnici od pomal\u00e9ho vystreb\u00e1vania, teda od 0 do 100. Potraviny s vysok\u00fdm glykemick\u00fdm indexom (GI), r\u00fdchlo zvy\u0161uj\u00fa hladinu gluk\u00f3zy a inzul\u00ednu krvi, preto vytv\u00e1raj\u00fa pocitu hladu. Pr\u00ed\u010dinou je ich obsah cukru ktor\u00fd sa \u0161tiepi a vstreb\u00e1va r\u00fdchlo. U potrav\u00edn s n\u00edzkym GI je efekt opa\u010dn\u00fd.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u00a0<\/p>\n

Rafinovan\u00e9 v\u00fdrobky maj\u00fa vy\u0161\u0161iu GI<\/strong>
napr. hned\u00e1 ry\u017ea = GI 55 a biela ry\u017ea = GI 64<\/p>\n

<\/p>\n

Varen\u00edm sa zvy\u0161uje GI<\/strong>
napr. \u0161pagety varen\u00e9 11 min. (s 0,7 % obsahom soli) = GI 59
a \u0161pagety varen\u00e9 16,5 min. (s 0,7 % obsahom soli) = GI 65<\/p>\n

<\/p>\n

Tie\u017e pe\u010den\u00edm a pra\u017een\u00edm sa zvy\u0161uje GI <\/strong>
pe\u010den\u00e9 zemiaky = GI 85
pra\u017een\u00e9 zemiaky = GI 75
varen\u00e9 zemiaky = GI 50<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\u00a0<\/h4>\n

GI glykemick\u00fd\u00a0index<\/strong>
GI n\u00edzky < 55
GI stredn\u00fd 56-69
GI vysok\u00fd > 55<\/h4>\n

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Ako sa neunavi\u0165 jedlom?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u00a0<\/p>\n

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Glykemick\u00e1 z\u00e1\u0165a\u017e<\/strong> (GL) vyjadruje po\u010det sacharidov na 100 g potraviny. Potraviny s vysokou glykemickou z\u00e1\u0165a\u017eou (GL) dod\u00e1vaj\u00fa telu na jednej strane viac energie, no o to viac sa za\u0165a\u017e\u00ed organizmus. Ak potrebujete by\u0165 po jedle fit, preferujte potraviny s n\u00edzkym GL.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\u00a0<\/h4>\n

GL glykemick\u00e1 z\u00e1\u0165a\u017e
GL n\u00edzka < 10
GL stredn\u00e1 11-19
GL vysok\u00e1 > 20<\/b><\/span><\/h4>\n

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Tabu\u013eka hodn\u00f4t <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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glykemick\u00e9ho indexu (GI) a z\u00e1\u0165a\u017ee (GL) potrav\u00edn<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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V nasleduj\u00facej\u00a0tabu\u013eke\u00a0<\/strong>si m\u00f4\u017eete pozrie\u0165 hodnoty (GI a GL) va\u0161ich ob\u013a\u00faben\u00fdch potrav\u00edn.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\u00a0<\/p>\n\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
ZELENINA<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
zemiaky pe\u010den\u00e9<\/td>\n150<\/td>\n85<\/td>\n26<\/td>\n<\/tr>\n
zemiaky hranolky<\/td>\n150<\/td>\n75<\/td>\n22<\/td>\n<\/tr>\n
zemiaky sladk\u00e9<\/td>\n150<\/td>\n61<\/td>\n17<\/td>\n<\/tr>\n
zemiaky varen\u00e9<\/td>\n150<\/td>\n50<\/td>\n14<\/td>\n<\/tr>\n
zelen\u00e1 fazu\u013eka (struky)<\/td>\n80<\/td>\n79<\/td>\n9<\/td>\n<\/tr>\n
hr\u00e1\u0161ok<\/td>\n80<\/td>\n43<\/td>\n3<\/td>\n<\/tr>\n
tekvica<\/td>\n80<\/td>\n75<\/td>\n3<\/td>\n<\/tr>\n
kvaka<\/td>\n150<\/td>\n72<\/td>\n7<\/td>\n<\/tr>\n
mrkva<\/td>\n80<\/td>\n47<\/td>\n3<\/td>\n<\/tr>\n
kukurica cukrov\u00e1<\/td>\n80<\/td>\n54<\/td>\n9<\/td>\n<\/tr>\n
cvikla<\/td>\n80<\/td>\n64<\/td>\n5<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
OVOCIE<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
jablk\u00e1<\/td>\n120<\/td>\n38<\/td>\n6<\/td>\n<\/tr>\n
hru\u0161ky<\/td>\n120<\/td>\n38<\/td>\n4<\/td>\n<\/tr>\n
hrozienka<\/td>\n60<\/td>\n64<\/td>\n28<\/td>\n<\/tr>\n
slivky<\/td>\n120<\/td>\n39<\/td>\n5<\/td>\n<\/tr>\n
mel\u00f3n \u010derven\u00fd<\/td>\n120<\/td>\n72<\/td>\n4<\/td>\n<\/tr>\n
hrozno<\/td>\n120<\/td>\n49<\/td>\n9<\/td>\n<\/tr>\n
marhule<\/td>\n120<\/td>\n57<\/td>\n5<\/td>\n<\/tr>\n
broskyne<\/td>\n120<\/td>\n42<\/td>\n5<\/td>\n<\/tr>\n
ban\u00e1ny<\/td>\n120<\/td>\n52<\/td>\n12<\/td>\n<\/tr>\n
kivi<\/td>\n120<\/td>\n53<\/td>\n6<\/td>\n<\/tr>\n
pomaran\u010de<\/td>\n120<\/td>\n42<\/td>\n5<\/td>\n<\/tr>\n
jahody<\/td>\n120<\/td>\n40<\/td>\n1<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
OBILNINY<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
ry\u017ea celozrnn\u00e1 (such\u00e1)<\/td>\n50<\/td>\n34<\/td>\n13<\/td>\n<\/tr>\n
ry\u017ea hned\u00e1<\/td>\n150<\/td>\n55<\/td>\n18<\/td>\n<\/tr>\n
ry\u017ea basmati<\/td>\n150<\/td>\n58<\/td>\n22<\/td>\n<\/tr>\n
ry\u017ea biela<\/td>\n150<\/td>\n64<\/td>\n23<\/td>\n<\/tr>\n
ja\u010dmenn\u00e9 kr\u00fapky<\/td>\n150<\/td>\n25<\/td>\n11<\/td>\n<\/tr>\n
ovos<\/td>\n250<\/td>\n51<\/td>\n11<\/td>\n<\/tr>\n
ovsen\u00e9 vlo\u010dky<\/td>\n250<\/td>\n55<\/td>\n15<\/td>\n<\/tr>\n
kukurica lah\u00f4d. (varen\u00e1)<\/td>\n150<\/td>\n48<\/td>\n14<\/td>\n<\/tr>\n
proso<\/td>\n150<\/td>\n71<\/td>\n25<\/td>\n<\/tr>\n
bageta biela<\/td>\n30<\/td>\n95<\/td>\n15<\/td>\n<\/tr>\n
ry\u017eov\u00fd chlieb<\/td>\n30<\/td>\n50<\/td>\n6<\/td>\n<\/tr>\n
biely chlieb<\/td>\n30<\/td>\n70<\/td>\n10<\/td>\n<\/tr>\n
celozrnn\u00fd chlieb<\/td>\n30<\/td>\n71<\/td>\n9<\/td>\n<\/tr>\n
arab. chlieb pita (biely)<\/td>\n30<\/td>\n57<\/td>\n10<\/td>\n<\/tr>\n
m\u00fcsli<\/td>\n30<\/td>\n56<\/td>\n9<\/td>\n<\/tr>\n
poh\u00e1nka<\/td>\n150<\/td>\n54<\/td>\n16<\/td>\n<\/tr>\n
kukuri\u010dn\u00e1 m\u00faka<\/td>\n150<\/td>\n69<\/td>\n9<\/td>\n<\/tr>\n
ry\u017eov\u00e9 rezance<\/td>\n180<\/td>\n61<\/td>\n23<\/td>\n<\/tr>\n
ry\u017eov\u00e9 kol\u00e1\u010diky<\/td>\n25<\/td>\n78<\/td>\n17<\/td>\n<\/tr>\n
\u0161pagety biely<\/td>\n180<\/td>\n57<\/td>\n27<\/td>\n<\/tr>\n
\u0161pagety celozrnn\u00e9<\/td>\n180<\/td>\n37<\/td>\n16<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
STRUKOVINY<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
\u0161o\u0161ovica<\/td>\n150<\/td>\n30<\/td>\n5<\/td>\n<\/tr>\n
s\u00f3ja<\/td>\n150<\/td>\n18<\/td>\n1<\/td>\n<\/tr>\n
c\u00edcer<\/td>\n150<\/td>\n28<\/td>\n8<\/td>\n<\/tr>\n
fazu\u013ea biela<\/td>\n150<\/td>\n38<\/td>\n12<\/td>\n<\/tr>\n
fazu\u013ea \u010derven\u00e1<\/td>\n150<\/td>\n28<\/td>\n7<\/td>\n<\/tr>\n
fazu\u013ea zlat\u00e1<\/td>\n150<\/td>\n42<\/td>\n7<\/td>\n<\/tr>\n
fazu\u013ea strakat\u00e1<\/td>\n150<\/td>\n39<\/td>\n10<\/td>\n<\/tr>\n
fazu\u013ea limsk\u00e1<\/td>\n150<\/td>\n31<\/td>\n6<\/td>\n<\/tr>\n
vigna \u010d\u00ednska<\/td>\n150<\/td>\n42<\/td>\n13<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
\u0160\u0164AVY<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\n\u00a0<\/td>\n<\/tr>\n
jablkov\u00e1<\/td>\n250<\/td>\n41<\/td>\n12<\/td>\n<\/tr>\n
mrkvov\u00e1<\/td>\n250<\/td>\n43<\/td>\n10<\/td>\n<\/tr>\n
pomaran\u010dov\u00e1<\/td>\n250<\/td>\n50<\/td>\n13<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
SLADIDL\u00c1<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
med<\/td>\n25<\/td>\n58<\/td>\n12<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
MLIE\u010cNE V\u00ddROBKY<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
jogurt biely plnotu\u010d.<\/td>\n200<\/td>\n36<\/td>\n3<\/td>\n<\/tr>\n
\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n\u00a0<\/td>\n<\/tr>\n
CHU\u0164OVKY<\/strong><\/td>\npor.\/g<\/strong><\/td>\nGI<\/strong><\/td>\nGL<\/strong><\/td>\n<\/tr>\n
kukuri\u010dn\u00e9 lupienky<\/td>\n50<\/td>\n63<\/td>\n17<\/td>\n<\/tr>\n
ke\u0161u orie\u0161ky<\/td>\n50<\/td>\n22<\/td>\n3<\/td>\n<\/tr>\n
ara\u0161idy<\/td>\n50<\/td>\n14<\/td>\n1<\/td>\n<\/tr>\n
c\u00edcerov\u00e1 n\u00e1tierka<\/td>\n30<\/td>\n6<\/td>\n0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n

\u00a0<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

glykemick\u00fd index \u00a0Ob\u010das sa n\u00e1m m\u00f4\u017ee sta\u0165, \u017ee sa najeme a o chv\u00ed\u013eu pr\u00edde op\u00e4tovn\u00fd pocit hladu. Pr\u00ed\u010dinou bude v takomto pr\u00edpade najpravdepodobnej\u0161ie glykemick\u00fd index potrav\u00edn, ktor\u00e9 sme s chu\u0165ou skonzumovali. Preferovan\u00edm potrav\u00edn s n\u00edzkym glykemick\u00fdm indexom sa tak m\u00f4\u017eete uchr\u00e1ni\u0165 pred \u010dast\u00fdm pocitom hladu. A navy\u0161e pozor! R\u00fdchle a \u010dast\u00e9 zmeny hladiny cukru v […]<\/p>\n","protected":false},"author":1,"featured_media":610,"parent":69,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"class_list":["post-571","page","type-page","status-publish","has-post-thumbnail","hentry"],"aioseo_notices":[],"yoast_head":"\nglykemick\u00fd index - somA centrum<\/title>\n<meta name=\"description\" content=\"Ob\u010das sa n\u00e1m m\u00f4\u017ee sta\u0165, \u017ee sa najeme a o chv\u00ed\u013eu pr\u00edde op\u00e4tovn\u00fd pocit hladu. Pr\u00ed\u010dinou bude v takomto pr\u00edpade najpravdepodobnej\u0161ie glykemick\u00fd index potrav\u00edn, ktor\u00e9 sme s cu\u0165ou skonzumovali.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.somacentrum.online\/home\/makrobiotika\/glykemicky-index\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"glykemick\u00fd index - somA centrum\" \/>\n<meta property=\"og:description\" content=\"Ob\u010das sa n\u00e1m m\u00f4\u017ee sta\u0165, \u017ee sa najeme a o chv\u00ed\u013eu pr\u00edde op\u00e4tovn\u00fd pocit hladu. 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