[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.gentoo.cz\/konzumujete-dostatek-vlakniny\/#Article","mainEntityOfPage":"https:\/\/www.gentoo.cz\/konzumujete-dostatek-vlakniny\/","headline":"Konzumujete dostatek vl\u00e1kniny?","name":"Konzumujete dostatek vl\u00e1kniny?","description":"Vl\u00e1kninu m\u016f\u017eeme rozd\u011blit na dva druhy \u2013 vl\u00e1kninu rozpustnou a vl\u00e1kninu nerozpustnou. Zat\u00edmco vl\u00e1knina rozpustn\u00e1 […]","datePublished":"2019-05-15","dateModified":"2023-05-04","author":{"@type":"Person","@id":"https:\/\/www.gentoo.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.gentoo.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/9514fe8d0d5bc6f8b5e285c47f6d71536ab35446ffb077fff11f6ca1fa8b00ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9514fe8d0d5bc6f8b5e285c47f6d71536ab35446ffb077fff11f6ca1fa8b00ce?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"gentoo.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.gentoo.cz\/wp-content\/uploads\/img_a345416_w1904_t1559061727.jpg","url":"https:\/\/www.gentoo.cz\/wp-content\/uploads\/img_a345416_w1904_t1559061727.jpg","height":0,"width":0},"url":"https:\/\/www.gentoo.cz\/konzumujete-dostatek-vlakniny\/","wordCount":458,"articleBody":"Vl\u00e1kninu m\u016f\u017eeme rozd\u011blit na dva druhy \u2013 vl\u00e1kninu rozpustnou a vl\u00e1kninu nerozpustnou. Zat\u00edmco vl\u00e1knina rozpustn\u00e1 je zdrojem energie a reguluje tr\u00e1ven\u00ed tuk\u016f, nerozpustn\u00e1 nen\u00ed zdrojem energie a pouze zv\u011bt\u0161uje objem obsahu ve st\u0159evech. Pom\u00e1h\u00e1 tak t\u011blu d\u0159\u00edve vylu\u010dovat odpadn\u00ed l\u00e1tky. Oba druhy vl\u00e1kniny jsou velice prosp\u011b\u0161n\u00e9 pro na\u0161e za\u017e\u00edv\u00e1n\u00ed. Doporu\u010duje se zkonzumovat aspo\u0148 20 gram\u016f vl\u00e1kniny za den. V\u00a0jak\u00fdch potravin\u00e1ch vl\u00e1kninu najdeme?\tRozpustnou vl\u00e1kninu obsahuj\u00ed nap\u0159\u00edklad lu\u0161t\u011bniny, ln\u011bn\u00e9 sem\u00ednka, oves, \u017eito a je\u010dmen, ovoce, zelenina, brambory a dal\u0161\u00ed potraviny. Nerozpustnou vl\u00e1kninu najdete p\u0159edev\u0161\u00edm v\u00a0celozrnn\u00fdch j\u00eddlech s\u00a0obsahem slupek, op\u011bt ve ln\u011bn\u00fdch sem\u00ednk\u00e1ch, otrub\u00e1ch, o\u0159e\u0161\u00edch a semenech, v\u00a0n\u011bkter\u00e9 zelenin\u011b a ve slupk\u00e1ch ovoce a zeleniny.\t\tJak zv\u00fd\u0161it mno\u017estv\u00ed vl\u00e1kniny ve strav\u011b?\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nejezte b\u00edl\u00e9 pe\u010divo, ale nahra\u010fte jej pe\u010divem celozrnn\u00fdm, kter\u00e9 obsahuje a\u017e 4x v\u011bt\u0161\u00ed obsah vl\u00e1kniny. V\u011bt\u0161inou tedy vl\u00e1kniny nerozpustn\u00e9, ale pokud si d\u00e1te t\u0159eba chl\u00e9b ln\u011bn\u00fd, pak bude zastoupena i vl\u00e1knina rozpustn\u00e1. Ide\u00e1ln\u00ed je nav\u00edc pe\u010divo s\u00a0obsahem kvasu m\u00edsto dro\u017ed\u00ed, pomalou fermentac\u00ed toti\u017e mouky pracuj\u00ed jinak.\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nahra\u010fte b\u00edlou mouku p\u0159i va\u0159en\u00ed celozrnnou. To plat\u00ed i t\u0159eba u t\u011bstovin, knedl\u00edk\u016f, placek, r\u00fd\u017ee, kuskusu a podobn\u011b.\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vyzkou\u0161ejte nov\u00e9 obiloviny. V\u00fdborn\u00e9 jsou t\u0159eba j\u00e1hly, kter\u00e9 nahrad\u00ed r\u00fd\u017ei. D\u00e1le pohanka, kroupy, \u0161palda, bulgur (sv\u011btl\u00fd i tmav\u00fd) a tak d\u00e1le\u2026 Zkou\u0161ejte nov\u00e9 chut\u011b a z\u00e1rove\u0148 dop\u0159ejte va\u0161im st\u0159ev\u016fm dostatek blahod\u00e1rn\u00e9 vl\u00e1kniny.\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Jezte dostatek zeleniny!\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku lu\u0161t\u011bniny \u2013 ide\u00e1ln\u011b aspo\u0148 1x za den. D\u00e1t si m\u016f\u017eete hr\u00e1ch, \u010do\u010dku, tempeh\u2026 Nebo t\u0159eba fazole. Konzumovat je m\u016f\u017eete jako hlavn\u00ed chod, nebo t\u0159eba pomaz\u00e1nku na pe\u010divo.\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sn\u00eddat m\u016f\u017eete ka\u0161e \u2013 ty m\u016f\u017eete ud\u011blat z\u00a0cel\u00fdch zrn \u010di vlo\u010dek. Vyhn\u011bte se ka\u0161\u00edm instantn\u00edm.\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 O\u0159echy jsou pln\u00e9 vl\u00e1kniny a zdrav\u00fdch tuk\u016f, kter\u00e9 na\u0161e t\u011blo opravdu ocen\u00ed. Pokud sn\u00edte aspo\u0148 hrst o\u0159\u00ed\u0161k\u016f \u010di sem\u00ednek, nen\u00e1siln\u011b dopln\u00edte jak mno\u017estv\u00ed vl\u00e1kniny ale tak\u00e9 cenn\u00e9 tuky.\t\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 V\u00a0p\u0159\u00edpad\u011b nouze m\u016f\u017eete doplnit vl\u00e1kninu jako dopln\u011bk stravy. P\u0159idat m\u016f\u017eete do j\u00eddla \u010di do vody psyllium, otruby, nebo jable\u010dnou vl\u00e1kninu. Nejvhodn\u011bj\u0161\u00ed ale je doplnit vl\u00e1kninu p\u0159irozenou cestou ve strav\u011b.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Konzumujete dostatek vl\u00e1kniny?","item":"https:\/\/www.gentoo.cz\/konzumujete-dostatek-vlakniny\/#breadcrumbitem"}]}]