{"id":1373,"date":"2016-04-27T09:01:06","date_gmt":"2016-04-27T07:01:06","guid":{"rendered":"http:\/\/potravinyx.cz\/?p=1373"},"modified":"2016-04-25T20:27:09","modified_gmt":"2016-04-25T18:27:09","slug":"nepostradatelna-vlaknina","status":"publish","type":"post","link":"https:\/\/potravinyx.cz\/?p=1373","title":{"rendered":"Nepostradateln\u00e1 vl\u00e1knina"},"content":{"rendered":"<h2>Doporu\u010duje\u00a0se jako prevence proti p\u0159ej\u00edd\u00e1n\u00ed se, t\u00edm p\u00e1dem i nadv\u00e1ze \u010di obezit\u011b.<!--more--><\/h2>\n<p>Jde o rostlinnou slo\u017eku, kter\u00e1 je nestraviteln\u00e1 a krom\u011b nulov\u00e9 energie, tak\u00e9 zv\u011bt\u0161uje sv\u016fj objem.\u00a0V \u017ealudku tedy na sebe v\u00e1\u017ee vodu, zapl\u0148uje jeho obsah a t\u00edm vyvol\u00e1v\u00e1 pocit zasycen\u00ed.<\/p>\n<h3>Rozpustn\u00e1 a nerozpustn\u00e1<\/h3>\n<p><strong>Nerozpustn\u00e1<\/strong> vl\u00e1knina v tr\u00e1vic\u00edm traktu nefermentuje, tedy nen\u00ed zdrojem energie. Zv\u011bt\u0161uje objem<br \/>\nobsahu ve st\u0159evech a zkracuje dobu, po kterou tam z\u016fst\u00e1v\u00e1 potrava. Zejm\u00e9na p\u0159\u00edzniv\u011b se uplatn\u00ed v<br \/>\ntlust\u00e9m st\u0159ev\u011b, kde se d\u00edky zv\u011bt\u0161en\u00ed objemu stolice na\u0159ed\u00ed odpadn\u00ed l\u00e1tky, kter\u00e9 vznikly p\u0159i\u00a0tr\u00e1ven\u00ed. Ty pak snadn\u011bji opou\u0161t\u011bj\u00ed tr\u00e1vic\u00ed trakt, kter\u00fd je tak po krat\u0161\u00ed dobu vystaven styku s\u00a0potenci\u00e1ln\u011b nebezpe\u010dn\u00fdmi l\u00e1tkami.<\/p>\n<p><strong>Zdroje nerozpustn\u00e9 vl\u00e1kniny zahrnuj\u00ed n\u00e1sleduj\u00edc\u00ed:<\/strong><\/p>\n<ul>\n<li>celozrnn\u00e1 j\u00eddla s obsahem zejm\u00e9na slupek<\/li>\n<li>tobolky a sem\u00ednka lnu (zdroj rozpustn\u00e9 i nerozpustn\u00e9 vl\u00e1kniny)<\/li>\n<li>obiln\u00e9 slupky, otruby<\/li>\n<li>zelenina jako zelen\u00e9 fazole, kv\u011bt\u00e1k, cuketa, celer<\/li>\n<li>slupky n\u011bkter\u00fdch druh\u016f ovoce a raj\u010dat<\/li>\n<li>o\u0159echy a semena<\/li>\n<\/ul>\n<p><strong>Rozpustn\u00e1<\/strong> vl\u00e1knina m\u00e1 schopnost absorbovat vodu, bobtnat a v tr\u00e1vic\u00edm traktu fermentuje, proto<br \/>\nm\u016f\u017ee b\u00fdt zdrojem energie. Reguluje tr\u00e1ven\u00ed tuk\u016f a sacharid\u016f, v\u00e1\u017ee na sebe vodu a t\u00edm nab\u00fdv\u00e1 na<br \/>\nobjemu. To vede k pocitu nasycen\u00ed. Z v\u011bt\u0161\u00ed \u010d\u00e1sti je \u017eivinou pro mikrobi\u00e1ln\u00ed fl\u00f3ru v tr\u00e1vic\u00edm\u00a0traktu, p\u016fsob\u00ed tedy jako tzv. <strong>prebiotikum<\/strong>.<\/p>\n<p><strong>Rozpustn\u00e1 vl\u00e1knina je obsa\u017een\u00e1 v mnoha druz\u00edch potravin v\u010detn\u011b n\u00e1sleduj\u00edc\u00edch:<\/strong><\/p>\n<ul>\n<li>n\u011bkter\u00e9 ovoce (p\u0159edev\u0161\u00edm jablka a ban\u00e1ny) a bobule<\/li>\n<li>lu\u0161t\u011bniny (hr\u00e1ch, s\u00f3jov\u00e9 boby, fazole)<\/li>\n<li>tobolky a sem\u00ednka lnu (zdroj rozpustn\u00e9 i nerozpustn\u00e9 vl\u00e1kniny)<\/li>\n<li>oves, \u017eito, je\u010dmen<\/li>\n<li>n\u011bkter\u00e1 zelenina jako brokolice a mrkev<\/li>\n<li>ko\u0159enov\u00e1 zelenina<\/li>\n<li>brambory (jejich slupka obsahuje nerozpustnou vl\u00e1kninu)<\/li>\n<li>semena psyllia (jen asi \u2154 rozpustn\u00e9 vl\u00e1kniny).<\/li>\n<\/ul>\n<h3>Ovesn\u00e9 vlo\u010dky<\/h3>\n<p>Nejzn\u00e1m\u011bj\u0161\u00edm zdrojem vl\u00e1kniny jsou ovesn\u00e9 vlo\u010dky, kter\u00e9 ze v\u0161ech zm\u00edn\u011bn\u00fdch druh\u016f potravin zat\u00edm<br \/>\nvyhr\u00e1vaj\u00ed. Z jednoho \u0161\u00e1lku z\u00edsk\u00e1te a\u017e <strong>8 gram\u016f<\/strong> vl\u00e1kniny, co\u017e je t\u00e9m\u011b\u0159 t\u0159etina doporu\u010den\u00e9ho denn\u00edho<br \/>\nmno\u017estv\u00ed.<\/p>\n<figure id=\"attachment_1385\" aria-describedby=\"caption-attachment-1385\" style=\"width: 400px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1385 size-full\" src=\"http:\/\/potravinyx.cz\/wp-content\/uploads\/2016\/04\/ID-100285993.jpg\" alt=\"brokolice\" width=\"400\" height=\"266\" srcset=\"https:\/\/potravinyx.cz\/wp-content\/uploads\/2016\/04\/ID-100285993.jpg 400w, https:\/\/potravinyx.cz\/wp-content\/uploads\/2016\/04\/ID-100285993-300x200.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><figcaption id=\"caption-attachment-1385\" class=\"wp-caption-text\">phasinphoto at FreeDigitalPhotos.net<\/figcaption><\/figure>\n<h3>Zelenina<\/h3>\n<p>Vl\u00e1knina je rostlinn\u00e1 slo\u017eka, v zelenin\u011b tedy nechyb\u00ed. Dobrou zpr\u00e1vou je, \u017ee tepeln\u00e1 \u00faprava\u00a0vl\u00e1knin\u011b neubli\u017euje, proto je mo\u017en\u00e9 v\u00fd\u0161e zm\u00edn\u011bn\u00e9 potraviny upravovat na r\u016fzn\u00e9 zp\u016fsoby.<\/p>\n<h3>Ovoce<\/h3>\n<p>Vl\u00e1kninu najdete tak\u00e9 v ovoci, hodn\u011b j\u00ed maj\u00ed zejm\u00e9na plody s jedlou slupkou. Jablko \u010di hru\u0161ka\u00a0tedy \u0159ebr\u00ed\u010dek vedou, ale netr\u0159eba zapomenout, \u017ee bohat\u00e9 na vl\u00e1kninu jsou nap\u0159\u00edklad i maliny.<br \/>\nZdrojem vl\u00e1kniny je i ovoce v su\u0161en\u00e9 podob\u011b &#8211; zejm\u00e9na f\u00edky, meru\u0148ky nebo \u0161vestky, ale\u00a0nezapom\u00ednejte na mno\u017estv\u00ed cukru, tak\u017ee s nimi p\u0159i konzumaci opatrn\u011b.<\/p>\n<h3>R\u00fd\u017ee<\/h3>\n<p>Celozrn\u00e1 r\u00fd\u017ee sice chutnaj\u00ed trochu odli\u0161n\u011b a p\u0159ej\u00edt z m\u011bkk\u00e9 b\u00edl\u00e9 r\u00fd\u017ee na tu tmavou a &#8222;\u0161upkovit\u00fa&#8220;<br \/>\nm\u016f\u017ee b\u00fdt ze za\u010d\u00e1tku trochu t\u011b\u017e\u0161\u00ed, ale zvyknete si vy i t\u011blo. V \u0161\u00e1lku tmav\u00e9 r\u00fd\u017ee je ukryto asi <strong>3,5\u00a0gram\u016f<\/strong> vl\u00e1kniny, co\u017e je velmi slu\u0161n\u00e9 mno\u017estv\u00ed.<\/p>\n<figure id=\"attachment_1380\" aria-describedby=\"caption-attachment-1380\" style=\"width: 400px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1380 size-full\" src=\"http:\/\/potravinyx.cz\/wp-content\/uploads\/2016\/04\/ID-100222036.jpg\" alt=\"celozrn\u00e9 pe\u010divo\" width=\"400\" height=\"266\" srcset=\"https:\/\/potravinyx.cz\/wp-content\/uploads\/2016\/04\/ID-100222036.jpg 400w, https:\/\/potravinyx.cz\/wp-content\/uploads\/2016\/04\/ID-100222036-300x200.jpg 300w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><figcaption id=\"caption-attachment-1380\" class=\"wp-caption-text\">Serge Bertasius Photography at FreeDigitalPhotos.net<\/figcaption><\/figure>\n<h3>Pe\u010divo<\/h3>\n<p>Vl\u00e1kninu najdete i v celozrnn\u00e9m pe\u010divu, kter\u00e9 je doporu\u010deno v\u00edce ne\u017e to b\u00edl\u00e9. Obsahuje a\u017e t\u0159ikr\u00e1t<br \/>\nv\u00edce vl\u00e1kniny, p\u0159i\u010dem\u017e ji\u017e v jednom pl\u00e1tku celozrnn\u00e9ho chleba jsou p\u0159ibli\u017en\u011b dva gramy.<\/p>\n<p>Vy\u0161\u0161\u00ed p\u0159\u00edjem vl\u00e1kniny znamen\u00e1 zv\u00fd\u0161enou pot\u0159ebu tekutin, m\u016f\u017ee b\u00fdt i v podobe miner\u00e1ln\u00edch vod na<br \/>\ndopln\u011bn\u00ed miner\u00e1ln\u00edch l\u00e1tek, kter\u00e9 samoz\u0159ejm\u011b p\u0159ij\u00edmam\u00e9 i spolu se zdrojem vl\u00e1kniny.<\/p>\n<p>Vl\u00e1knina je tedy velmi d\u016fle\u017eitou slo\u017ekou na\u0161\u00ed potravy, sta\u010d\u00ed kdy\u017e ji skus\u00edte a v\u00fdsledek nenech\u00e1<br \/>\nna sebe dlouho \u010dekat.<\/p>\n<p>&nbsp;<\/p>\n<p>zdroj: wikipedie<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>Doporu\u010duje\u00a0se jako prevence proti p\u0159ej\u00edd\u00e1n\u00ed se, t\u00edm p\u00e1dem i nadv\u00e1ze \u010di obezit\u011b.<\/p>\n<\/div>","protected":false},"author":1,"featured_media":1383,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[71,88,110,152,122],"class_list":["post-1373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stravovani","tag-mineralni-latky","tag-prevence","tag-traveni","tag-vlaknina","tag-zdravi"],"views":4547,"_links":{"self":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts\/1373","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1373"}],"version-history":[{"count":0,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/posts\/1373\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=\/wp\/v2\/media\/1383"}],"wp:attachment":[{"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/potravinyx.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}