{"id":11374,"date":"2016-10-28T11:21:00","date_gmt":"2016-10-28T09:21:00","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/10\/29\/kaj-sploh-je-glikemicni-indeks\/"},"modified":"2016-11-11T22:25:03","modified_gmt":"2016-11-11T21:25:03","slug":"kaj-sploh-pomeni-glikemicni-indeks-zivil","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-sploh-pomeni-glikemicni-indeks-zivil\/","title":{"rendered":"Kaj sploh pomeni &#8216;glikemi\u010dni indeks&#8217; \u017eivil?"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/10\/profimedia-0279458119-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/10\/profimedia-0279458119-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/10\/profimedia-0279458119-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>foto:Profimedia<\/figcaption><\/figure>\n<h2>Kaj je glikemi\u010dni indeks?<\/h2>\n<p>Glikemi\u010dni indeks je \u0161tevil\u010dni ozna\u010devalec, ki\u00a0 dolo\u010da, kako hitro po zau\u017eitju, in kako visoko, dolo\u010dena vrsta hrane dvigne tvoj nivo sladkorja v krvi. Glikemi\u010dni indeks so sicer razvili za potrebe nadzora prehranjevanja pri sladkornih bolnikih, saj indeks poka\u017ee, kako hitro se ogljikovi hidrati dolo\u010denega hranila vsrkajo v organizem.<\/p>\n<p>Ni\u017eji kot je <b>glikemi\u010dni indeks<\/b> dolo\u010denega \u017eivila, ni\u017eja kot je \u0161tevilka indeksa, manj glukoze se po zau\u017eitju hrane vsrka v krvni sistem. Rezultat tega pa je, da trebu\u0161ni slinavki ni potrebno proizvesti velikih koli\u010din inzulina, ki ima nalogo, da pripomore k temu, da se glukoza vsrka v telo. To pa je \u0161e kako za\u017eeleno in zdravo za organizem, saj manj inzulina kot proizvede trebu\u0161na slinavka, manj se ga v obliki ma\u0161\u010dobe skladi\u0161\u010di v telesu.<\/p>\n<h2>Uvrstitev hrane v tri glikemi\u010dne skupine<\/h2>\n<p>Teorija o delovanju glikemi\u010dnega indeksa pravi, da vso hrano lahko uvrstimo v eno izmed treh skupin. V prvi skupini so tiste jedi, ki imajo najni\u017eji glikemi\u010dni indeks, ki se nahaja med vrednostjo 0 in 55, to pa pomeni, da se med prebavo teh \u017eivil krvni sladkor povi\u0161a le za malenkost. V drugi skupini je hrana s srednjim glikemi\u010dnim indeksom, v razponu 56 do 69, po zau\u017eitju se krvni sladkor dvigne nekoliko vi\u0161je kot pri jedeh iz prve skupine.<\/p>\n<p>Tretja skupina pa zajema tisto vrsto hrane, ki je najmanj priporo\u010dljiva za u\u017eivanje, saj se krvni sladkor po tem, ko jo pojemo, precej dvigne, zato se v trebu\u0161ni slinavki sprosti veliko inzulina. V to skupino spadajo jedi z glikemi\u010dnim indeksom v vrednostnem razponu 70-100.<\/p>\n<h2>Katera hrana sodi v katero skupino?<\/h2>\n<p>O glikemi\u010dnem indeksu je bilo napisanih \u017ee kar nekaj knjig, med drugim jo omenjajo tudi knjige o Montingnacovi dieti. O dieti, ne govorimo o kratkoro\u010dni shuj\u0161evalni strategiji, temve\u010d na\u010dinu prehranjevanja, pa se lahko pou\u010di\u0161 tudi v knjigi GI-dieta!.<\/p>\n<p>Tam lahko zasledi\u0161 \u0161tevilne razpredelnice, ki dolo\u010deno vrsto hrane ume\u0161\u010dajo v dolo\u010deno skupino glikemi\u010dnega indeksa:<\/p>\n<p>V skupino nizkega glikemi\u010dnega indeksa naj bi med drugim sodila naslednja \u017eivila:\u00a0 ore\u0161\u010dki, arti\u010doke, brokoli, cveta\u010da, jaj\u010devci, kumare,zelena solata,\u0161pina\u010da, bu\u010dke- vsi z GI 15, \u010de\u0161nje-GI 22, grozdje- GI 25, sojino mleko-GI 30, posneto mleko-GI 30, polnozrnati \u0161pageti-GI 37, kuhano korenje- GI 39, jabolka, hru\u0161ke, paradi\u017enikova omaka-GI 38, slive, mesni ravijoli-GI 39, marmelade in d\u017eemi-GI 49, ovsena ka\u0161a z GI 54 itd.<\/p>\n<p>V srednjo skupino glikemi\u010dnega indeksa lahko uvrstimo npr. rjavi ri\u017e-GI 55, beli ri\u017e- GI 58, rozine-GI 64, bele testenine-GI 41, naravni muesli- GI 54, mlad krompir-GI 57, kokice-GI 55, ananas-GI 66, banane-GI 56, papaja-GI 58, vanilijev sladoled-GI 56, pala\u010dinke-67, polnozrnati kruh-GI 68 itd.<\/p>\n<p>V skupini jedi z najve\u010djim GI pa najdemo predvsem hitro prehrano in sladkarije, to pa so tudi jedi, ki so skoraj povsem oropane hranilnih snovi. V tej kategoriji so tako: torta- GI 65, roglji\u010dek- GI 67, sladkane pija\u010de-GI 70, \u010dips- GI 75, krof-GI 76, koruzni kosmi\u010di (Cornflakes)-GI 83, francoska bageta-GI 95, sadni sirup-GI 103 itd.<\/p>\n<p>Teorija o glikemi\u010dnem indeksu v tabelo ne uvr\u0161\u010da \u010daja, kave in vode, saj imajo te teko\u010dine glikemi\u010dni indeks 0, prav tako ve\u010dina tabel ne razvr\u0161\u010da mesa, jajc in drugih beljakovinskih hranil. Analiza glikemi\u010dnega indeksa se namre\u010d nana\u0161a predvsem na jedi, ki so prete\u017eno sestavljene iz ogljikovih hidratov, teh pa meso in ribe vsebujejo zelo malo.<\/p>\n<h2>Kako ti dieta lahko koristi?<\/h2>\n<p>\u010ceprav tabele ponujajo zelo natan\u010dne glikemi\u010dne indekse jedi, pa je dovolj, \u010de si zadevo poenostavi\u0161 in zapomni\u0161 le to, katere jedi imajo najni\u017eji, katere srednji in katere visok glikemi\u010dni indeks. Z upo\u0161tevanjem teh priporo\u010dil bo\u0161 poskrbel za dobro prebavo, tvoje telo bo imelo ve\u010d energije, ne bo\u0161 ve\u010d zaspan, tak\u0161na dieta pa ti lahko pomaga tudi pri huj\u0161anju.<\/p>\n<p>Ta dieta avtomatsko opozarja na najbolj \u0161kodljive ogljikove hidrate, ki so pogostokrat tudi zelo redilni. Vseeno pa se mora\u0161 zavedati, da ta teorija ne upo\u0161teva, da so tudi \u0161tevilne jedi z nizkim glikemi\u010dnim indeksom, ki pa so prete\u017eno beljakovinske, prej \u0161kodljive kot koristne. To velja npr. za svinjino, mastne jogurte, sire, maslo, smetano ipd., ki so pogostokrat zasi\u010deni s \u0161kodljivo ma\u0161\u010dobo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Preberi, kaj je ta glikemi\u010dni indeks, o katerem toliko govorijo in predvsem, kako si z njim pomagati.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2413,1456,1679],"source":[1549,1518],"supertag":[5316],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj sploh pomeni &#8216;glikemi\u010dni indeks&#8217; \u017eivil? - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kaj-sploh-pomeni-glikemicni-indeks-zivil\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaj sploh pomeni &#8216;glikemi\u010dni indeks&#8217; \u017eivil? 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