{"id":11198,"date":"2025-10-13T06:52:06","date_gmt":"2025-10-13T06:52:06","guid":{"rendered":"https:\/\/daivings.lv\/?p=11198"},"modified":"2025-10-13T06:52:07","modified_gmt":"2025-10-13T06:52:07","slug":"ed-maizi-kartupelus-risus-oglhidratus-bez-cukura-limena-pikiem-asinis","status":"publish","type":"post","link":"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/","title":{"rendered":"Jedz chleb, ziemniaki, ry\u017c (w\u0119glowodany) bez skok\u00f3w poziomu cukru we krwi!"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Wiemy, \u017ce po d\u0142ugim dniu aktywno\u015bci fizycznej pod wod\u0105 wa\u017cne jest, aby odpowiednio uzupe\u0142ni\u0107 zapasy energii. Ale czy zastanawia\u0142e\u015b si\u0119 kiedy\u015b, jak dieta wp\u0142ywa na Tw\u00f3j organizm i poziom energii, nie tylko natychmiast, ale i d\u0142ugoterminowo? Dzisiaj przyjrzymy si\u0119, jak mo\u017cesz cieszy\u0107 si\u0119 ulubionymi w\u0119glowodanami bez drastycznych skok\u00f3w poziomu cukru we krwi, kt\u00f3re mog\u0105 negatywnie wp\u0142yn\u0105\u0107 na Twoje samopoczucie i wydolno\u015b\u0107 zar\u00f3wno na l\u0105dzie, jak i pod wod\u0105.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Prze\u0142\u0105cznik spisu tre\u015bci\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Prze\u0142\u0105cznik<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Cukura_limena_asinis_piku_ietekme_un_kapec_tie_jakontrole\" >Wp\u0142yw skok\u00f3w poziomu cukru we krwi i dlaczego nale\u017cy je kontrolowa\u0107<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Izturiga_ciete_ir_Jusu_slepenais_ierocis\" >Skrobia oporna to Twoja tajna bro\u0144<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Ka_palielinat_izturigas_cietes_daudzumu_ediena\" >Jak zwi\u0119kszy\u0107 ilo\u015b\u0107 skrobi opornej w \u017cywno\u015bci?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Dzerieni_kas_palidz_samazinat_cukura_limena_pikus\" >Napoje pomagaj\u0105ce obni\u017cy\u0107 skoki poziomu cukru we krwi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Ko_darit_pirms_esanas_laika_un_pec_esanas\" >Co robi\u0107 przed, w trakcie i po posi\u0142kach?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Pirms_maltites\" >Przed posi\u0142kiem:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Maltites_laika\" >Podczas posi\u0142ku:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Pec_maltites\" >Po posi\u0142ku:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/#Vai_uzkodas_ir_gudra_izvele\" >Czy przek\u0105ski to m\u0105dry wyb\u00f3r?<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cukura_limena_asinis_piku_ietekme_un_kapec_tie_jakontrole\"><\/span>Wp\u0142yw skok\u00f3w poziomu cukru we krwi i dlaczego nale\u017cy je kontrolowa\u0107<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Skoki cukru we krwi to reakcja organizmu na szybko dzia\u0142aj\u0105ce w\u0119glowodany. Kiedy poziom cukru we krwi gwa\u0142townie wzrasta, nast\u0119puje jego gwa\u0142towny spadek, co mo\u017ce powodowa\u0107 zm\u0119czenie, zamglenie umys\u0142u, niepok\u00f3j, g\u0142\u00f3d i wahania nastroju. W d\u0142u\u017cszej perspektywie cz\u0119ste skoki cukru we krwi mog\u0105 sprzyja\u0107 odk\u0142adaniu si\u0119 t\u0142uszczu, a nawet wp\u0142ywa\u0107 na uk\u0142ad odporno\u015bciowy. Dla nas, nurk\u00f3w, stabilny poziom energii jest niezb\u0119dny do utrzymania koncentracji i czerpania przyjemno\u015bci z ka\u017cdej chwili nurkowania.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Izturiga_ciete_ir_Jusu_slepenais_ierocis\"><\/span>Skrobia oporna to Twoja tajna bro\u0144<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">W filmie wspomniano, \u017ce <strong>skrobia oporna<\/strong> To rodzaj w\u0119glowodan\u00f3w, kt\u00f3rych organizm nie jest w stanie \u0142atwo roz\u0142o\u017cy\u0107 na glukoz\u0119, wi\u0119c nie powoduj\u0105 gwa\u0142townych skok\u00f3w poziomu cukru we krwi. Dzia\u0142a jak b\u0142onnik, od\u017cywiaj\u0105c dobre bakterie w jelitach.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ka_palielinat_izturigas_cietes_daudzumu_ediena\"><\/span>Jak zwi\u0119kszy\u0107 ilo\u015b\u0107 skrobi opornej w \u017cywno\u015bci?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u0142odzenie:<\/strong> Kiedy gotujesz ziemniaki, ry\u017c lub makaron i sch\u0142adzasz je w lod\u00f3wce przez noc, cz\u0119\u015b\u0107 zwyk\u0142ej skrobi zamienia si\u0119 w skrobi\u0119 oporn\u0105.<\/li>\n\n\n\n<li><strong>Powtarzaj\u0105ce si\u0119 ogrzewanie i ch\u0142odzenie:<\/strong> Je\u015bli podgrzejesz i sch\u0142odzisz te produkty, otrzymasz jeszcze wi\u0119cej skrobi opornej. Podgrzewanie nie niszczy tego rodzaju skrobi opornej.<\/li>\n\n\n\n<li><strong>Zamra\u017canie:<\/strong> Podobny efekt mo\u017cna uzyska\u0107 w przypadku chleba poprzez jego zamro\u017cenie i rozmro\u017cenie przed spo\u017cyciem.<\/li>\n\n\n\n<li><strong>Olej kokosowy do ry\u017cu:<\/strong> Dodanie oleju kokosowego do ry\u017cu podczas gotowania i sch\u0142odzenie go przez noc w lod\u00f3wce mo\u017ce dodatkowo zwi\u0119kszy\u0107 ilo\u015b\u0107 skrobi opornej.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Metody te mog\u0105 pom\u00f3c obni\u017cy\u0107 skoki poziomu cukru we krwi nawet o 40%!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels.jpg?v=1760338323\" alt=\"\" class=\"wp-image-11200\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels.jpg?v=1760338323 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-300x300.jpg?v=1760338323 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-150x150.jpg?v=1760338323 150w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-768x768.jpg?v=1760338323 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-12x12.jpg?v=1760338323 12w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-1000x1000.jpg?v=1760338323 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-230x230.jpg?v=1760338323 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-350x350.jpg?v=1760338323 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/10\/Attels-480x480.jpg?v=1760338323 480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dzerieni_kas_palidz_samazinat_cukura_limena_pikus\"><\/span>Napoje pomagaj\u0105ce obni\u017cy\u0107 skoki poziomu cukru we krwi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Trzy napoje mog\u0105 pom\u00f3c zapobiec skokom poziomu cukru we krwi po spo\u017cyciu produkt\u00f3w skrobiowych:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Sok z cytryny lub limonki<\/strong> \ud83c\udf4b: Kwas zawarty w soku hamuje dzia\u0142anie amylazy \u015blinowej, enzymu rozk\u0142adaj\u0105cego skrobi\u0119 na mniejsze jednostki. Spowalnia r\u00f3wnie\u017c opr\u00f3\u017cnianie \u017co\u0142\u0105dka, pomagaj\u0105c d\u0142u\u017cej czu\u0107 si\u0119 sytym.<\/li>\n\n\n\n<li><strong>Ocet<\/strong> \ud83c\udf4f: Podobnie jak sok z cytryny, ocet spowalnia rozk\u0142ad skrobi. Ocet jab\u0142kowy ma dodatkowe w\u0142a\u015bciwo\u015bci, takie jak przeciwutleniacze i polifenole, a \u201ematka octu\u201d dzia\u0142a jak probiotyk, poprawiaj\u0105c zdrowie jelit.<\/li>\n\n\n\n<li><strong>Wino<\/strong> \ud83c\udf77: Chocia\u017c wino mo\u017ce obni\u017ca\u0107 poziom cukru we krwi, robi to w spos\u00f3b nieprzewidywalny i mo\u017ce stwarza\u0107 ryzyko, szczeg\u00f3lnie dla os\u00f3b z cukrzyc\u0105 lub przyjmuj\u0105cych leki obni\u017caj\u0105ce poziom cukru we krwi. Dlatego jest to najmniej zalecana opcja.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ko_darit_pirms_esanas_laika_un_pec_esanas\"><\/span>Co robi\u0107 przed, w trakcie i po posi\u0142kach?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pirms_maltites\"><\/span>Przed posi\u0142kiem:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wypij 2 \u0142y\u017cki soku z cytryny\/limonki lub octu rozcie\u0144czonego w po\u0142owie szklanki wody 30 minut przed posi\u0142kiem.<\/li>\n\n\n\n<li>Rozwa\u017c suplementacj\u0119 b\u0142onnikiem, np. korzeniem konjac lub \u0142uskami babki p\u0142esznik.<\/li>\n\n\n\n<li>Zjedz du\u017c\u0105 porcj\u0119 warzyw, szczeg\u00f3lnie li\u015bciastych.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Maltites_laika\"><\/span>Podczas posi\u0142ku:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nigdy nie jedz w\u0119glowodan\u00f3w \u201ena pusto\u201d<\/strong>Zawsze \u0142\u0105cz je z bia\u0142kiem (mi\u0119so, ryby, jaja), t\u0142uszczem lub b\u0142onnikiem (warzywa li\u015bciaste). Na przyk\u0142ad ry\u017c z fasol\u0105, ziemniaki z mas\u0142em lub ghee, owsianka z jogurtem greckim, orzechy i jagody.<\/li>\n\n\n\n<li><strong>Kolejno\u015b\u0107 jedzenia<\/strong>:Najpierw jedz b\u0142onnik (warzywa), potem bia\u0142ko i t\u0142uszcz (mi\u0119so, ryby), a dopiero na ko\u0144cu produkty skrobiowe (ry\u017c, ziemniaki, makaron).<\/li>\n\n\n\n<li><strong>Dodawanie octu do jedzenia<\/strong>Mo\u017cna go u\u017cywa\u0107 na przyk\u0142ad do sos\u00f3w sa\u0142atkowych, marynat lub dodawa\u0107 do ziemniak\u00f3w. Japo\u0144czycy dodaj\u0105 ocet do ry\u017cu, a Brytyjczycy do ryby z frytkami.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pec_maltites\"><\/span>Po posi\u0142ku:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>W ci\u0105gu 30 minut po posi\u0142ku wybierz si\u0119 na 10-20-minutowy energiczny spacer lub wykonaj dowoln\u0105 aktywno\u015b\u0107 fizyczn\u0105, kt\u00f3ra powoduje zadyszk\u0119. Kiedy mi\u0119\u015bnie s\u0105 aktywne, mog\u0105 wch\u0142ania\u0107 glukoz\u0119 z krwi bez pomocy insuliny.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vai_uzkodas_ir_gudra_izvele\"><\/span>Czy przek\u0105ski to m\u0105dry wyb\u00f3r?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u015bli chodzi o przek\u0105ski, wybieraj te s\u0142one, a nie s\u0142odkie. Ser, orzechy, warzywa z sosem lub pikle to \u015bwietny wyb\u00f3r. Ocet wp\u0142ywa na rozk\u0142ad skrobi, a nie cukr\u00f3w, wi\u0119c b\u0119dzie skuteczniejszy w przypadku przek\u0105sek skrobiowych.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Wprowadzaj\u0105c te proste zalecenia do swojej codziennej diety, mo\u017cesz znacz\u0105co poprawi\u0107 poziom energii, samopoczucie i og\u00f3lny stan zdrowia, co jest wa\u017cne nie tylko dla mi\u0142o\u015bnik\u00f3w nurkowania, ale dla ka\u017cdego. Powodzenia w rozwijaniu zdrowych nawyk\u00f3w zar\u00f3wno pod wod\u0105, jak i na l\u0105dzie!<\/p>","protected":false},"excerpt":{"rendered":"<p>Wiemy, \u017ce po d\u0142ugim dniu pod wod\u0105, pe\u0142nym aktywno\u015bci fizycznej, wa\u017cne jest, aby odpowiednio uzupe\u0142ni\u0107 zapasy energii. Ale czy zastanawia\u0142e\u015b si\u0119 kiedy\u015b, jak dieta wp\u0142ywa na Tw\u00f3j organizm i poziom energii, nie tylko natychmiast, ale i d\u0142ugoterminowo? Dzisiaj przyjrzymy si\u0119, jak [\u2026]<\/p>","protected":false},"author":166,"featured_media":11199,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[1612,1611],"class_list":["post-11198","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids","tag-cukura-limenis","tag-diabets"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0112d maizi, kartupe\u013cus, r\u012bsus (og\u013chidr\u0101tus) bez cukura l\u012bme\u0146a p\u012b\u0137iem asin\u012bs! - Daivings.lv<\/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:\/\/daivings.lv\/pl\/chleb-ed-ziemniaki-ryz-weglowodany-limonki-bez-cukru-krew\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0112d maizi, kartupe\u013cus, r\u012bsus (og\u013chidr\u0101tus) bez cukura l\u012bme\u0146a p\u012b\u0137iem asin\u012bs! - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Zin\u0101m, ka p\u0113c garas dienas zem \u016bdens, pilnas fiziskas aktivit\u0101tes, ir svar\u012bgi pareizi uzpild\u012bt ener\u0123ijas rezerves. 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