{"id":61679,"date":"2021-02-25T11:30:43","date_gmt":"2021-02-25T10:30:43","guid":{"rendered":"https:\/\/bb.dwizards.dev\/glikemicni-indeks-2\/"},"modified":"2023-10-06T16:53:34","modified_gmt":"2023-10-06T16:53:34","slug":"glikemicni-indeks-2","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/","title":{"rendered":"GLIKEMI\u010cNI INDEKS"},"content":{"rendered":"\n<p style=\"font-size:17px\">Glikemi\u010dni indeks je parameter, ki nam pove, kako hitro se glukoza iz dolo\u010denega \u017eivila v prebavilih absorbira v kri. Vi\u0161ji GI kot ima neko \u017eivilo, hitrej\u0161i porast krvnega sladkorja povzro\u010di. Glukoza je referen\u010dno \u017eivilo in ima glikemi\u010dni indeks 100 (uporabljamo jo kot osnovo za primerjavo z drugimi \u017eivili). \u017divila, kjer je glikemi\u010dni indeks ni\u017eji, glukoza v krvi nara\u0161\u010da in pada bolj postopoma in se zato spro\u0161\u010da manj inzulina.<\/p>\n\n\n\n<p style=\"font-size:17px\">Pri \u017eivilih z visokim glikemi\u010dnim indeksom glukoza v krvi hitro naraste ampak zatem tudi hitro pade, zaradi \u010desar se lahko \u017ee zelo kmalu zopet pojavi lakota.<\/p>\n\n\n\n<p style=\"font-size:17px\">Na vrednost IG vplivajo tudi lastnosti obroka, dele\u017e ma\u0161\u010dob, beljakovin, \u010das in temperatura kuhanja, zrelost, stopnja predelave ogljikovi hidrati in \u0161e nekateri drugi dejavniki.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAJ VPLIVA NA GLIKEMI\u010cNI INDEKS<\/span><\/strong><\/p>\n\n\n\n<p style=\"font-size:17px\">Za bolj\u0161e razumevanje je dobro poznati vsaj osnovne kemijske zakonitosti. \u017divila bogata s \u0161krobom encimi lahko hitro razgradijo na enostavne molekule glukoze. Velik vpliv na GI imajo \u010das kuhanja, zrelost, na\u010din shranjevanja in \u0161e nekatere druge lastnosti, zato je zelo te\u017eko podati to\u010dne informacije o GI \u017eivila. GI \u201eal dente\u201c kuhanih testenin ter prekuhanih testenin se razlikuje, tudi \u010de uporabimo iste testenine. \u0160krob je sestavljen iz amiloze in amilopektina, pri tem je potrebno poudariti, da je amiloza bolj razvejana molekula in zato tudi la\u017eje prebavljiva. Tako imajo razli\u010dne vrste ri\u017ea, z razli\u010dnimi vrstami \u0161kroba tudi razli\u010den GI. Nekatere snovi v prehrani (prehranska vlaknina, ma\u0161\u010dobe, beljakovine, rezistentni \u0161krob\u2026) lahko zni\u017eajo GI, zato je potrebno (predvsem pri sladkornih bolnikih), gledati celoten obrok. Vpliv ima tudi vrsta sladkorja v \u017eivilu. Saharoza bo manj vplivala na glikemi\u010dni indeks, saj je ta disaharid sestavljata molekuli glukoze in fruktoze, sladnja pa manj vpliva na porast krvnega sladkorja in posledi\u010dno inzulina. Za razliko od saharoze, je \u0161krob sestavljen in monosaharidov glukoze, ki pa ima na GI ve\u010dji vpliv.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">GLIKEMI\u010cNA OBREMENITEV<\/span><\/strong><\/p>\n\n\n\n<p style=\"font-size:17px\">Glikemi\u010dna obremenitev (GO) upo\u0161teva dejansko koli\u010dino ogljikovih hidratov v \u017eivilu oz. obroku in njen vpliv na raven krvnega sladkorja. GO dobimo tako, da GI delimo s 100, ter mno\u017eimo s&nbsp; koli\u010dino ogljikovih hidratov, ki jih vsebuje dolo\u010deno \u017eivilo.&nbsp;<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">ALI MORAM UPO\u0160TEVATI GLIKEMI\u010cNI INDEKS PRI VSAKODNEVNI PREHRANI?<\/span><\/strong><\/p>\n\n\n\n<p style=\"font-size:17px\">Pri zdravih in \u0161portno aktivnih osebah se nima smisla preve\u010d ukvarjati s samim glikemi\u010dnim indeksom. Seveda je treba paziti da ne u\u017eivamo preve\u010d \u017eivil s previsokim glikemi\u010dnim indeksom ter da \u017eivila pravilno kombinirao med sabo, da nam krvni sladkor ne niha prepogosto. Na glikemi\u010dni indeks pa morajo paziti osebe, ki imajo sladkorno bolezen, tu pa je glikemi\u010dni indeks eden od glavnih parametrov pri izbiri \u017eivil.<\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">TABELA GLIKEMI\u010cNI INDEKS<\/span><\/strong><\/p>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">\u00a0Nizek glikemi\u010dni indeks<\/span><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><br \/><\/td><td>Glikemi\u010dni indeks \u2013 GI<\/td><td>Glukozna obremenitev \u2013 GO<\/td><\/tr><tr><td>Ara\u0161idi&nbsp;<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Avokado<\/td><td>10<\/td><td>0<\/td><\/tr><tr><td>Borovnica<\/td><td>25<\/td><td>5<\/td><\/tr><tr><td>Breskev<\/td><td>35<\/td><td>4<\/td><\/tr><tr><td>Brokoli<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Brsti\u010dni ohrovt<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Bu\u010dke<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Cveta\u010da<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>\u010cebula<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>\u010cesen<\/td><td>30<\/td><td>0<\/td><\/tr><tr><td>\u010ce\u0161nja<\/td><td>25<\/td><td>10<\/td><\/tr><tr><td>Fi\u017eol<\/td><td>35<\/td><td>6<\/td><\/tr><tr><td>Fruktoza<\/td><td>20<\/td><td>0<\/td><\/tr><tr><td>Gobe<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Indijski ore\u0161\u010dki<\/td><td>15&nbsp;<\/td><td>0<\/td><\/tr><tr><td>Ingver<\/td><td>15&nbsp;<\/td><td>0<\/td><\/tr><tr><td>Jabolko<\/td><td>35<\/td><td>4<\/td><\/tr><tr><td>Jagoda<\/td><td>25<\/td><td>2<\/td><\/tr><tr><td>Navadni jogurt<\/td><td>35<\/td><td>4<\/td><\/tr><tr><td>Korenje surovo<\/td><td>30<\/td><td>4<\/td><\/tr><tr><td>Kumare<\/td><td>15&nbsp;<\/td><td>0<\/td><\/tr><tr><td>Le\u0161niki<\/td><td>15&nbsp;<\/td><td>0<\/td><\/tr><tr><td>Malina<\/td><td>25<\/td><td>7<\/td><\/tr><tr><td>Mandarina<\/td><td>30<\/td><td>3<\/td><\/tr><tr><td>Mandlji<\/td><td>15&nbsp;<\/td><td>0<\/td><\/tr><tr><td>Marelica<\/td><td>30<\/td><td>4<\/td><\/tr><tr><td>Kravje mleko<\/td><td>30<\/td><td>1<\/td><\/tr><tr><td>Ovseni otrobi<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Paprika<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Paradi\u017enik<\/td><td>30<\/td><td>0<\/td><\/tr><tr><td>Pesa surova<\/td><td>30<\/td><td>5<\/td><\/tr><tr><td>Pivo svetlo<\/td><td>35<\/td><td>2<\/td><\/tr><tr><td>Polnozrnati kruhki (24 %, Wasa)<\/td><td>35<\/td><td>9<\/td><\/tr><tr><td>Pomaran\u010da<\/td><td>35<\/td><td>4<\/td><\/tr><tr><td>Por<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Repa<\/td><td>30<\/td><td>12<\/td><\/tr><tr><td>P\u0161eni\u010dni durum rezanci<\/td><td>35<\/td><td>21<\/td><\/tr><tr><td>Robidnice<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Sirup agave<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Sliva<\/td><td>35<\/td><td>6<\/td><\/tr><tr><td>Soja \u2013 zrnje<\/td><td>15<\/td><td>&nbsp;<\/td><\/tr><tr><td>Radi\u010d<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Tofu<\/td><td>15<\/td><td>0<\/td><\/tr><tr><td>Zelje<\/td><td>20&nbsp;<\/td><td>0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">Srednji glikemi\u010dni indeks<\/span><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><br \/><\/td><td>Glikemi\u010dni indeks \u2013 GI<\/td><td>Glukozna obremenitev \u2013 GO<\/td><\/tr><tr><td>Ananas (sve\u017ei)<\/td><td>45<\/td><td>3<\/td><\/tr><tr><td>Banana (manj zrela)<\/td><td>45<\/td><td>12<\/td><\/tr><tr><td>Brusnice<\/td><td>45<\/td><td>1<\/td><\/tr><tr><td>Figa (suha)<\/td><td>40<\/td><td>12<\/td><\/tr><tr><td>Fi\u017eol rjavi v plo\u010devinki<\/td><td>40<\/td><td>7<\/td><\/tr><tr><td>Grozdje belo, rde\u010de<\/td><td>45<\/td><td>8<\/td><\/tr><tr><td>Hru\u0161ka viljamovka<\/td><td>40<\/td><td>4<\/td><\/tr><tr><td>Jabol\u010dnik<\/td><td>40<\/td><td>5<\/td><\/tr><tr><td>Kamut kus kus<\/td><td>40<\/td><td>33<\/td><\/tr><tr><td>Ajdova ka\u0161a<\/td><td>40<\/td><td>33<\/td><\/tr><tr><td>Krompir sladki<\/td><td>50<\/td><td>9<\/td><\/tr><tr><td>Polnozrnat kruh<\/td><td>40<\/td><td>34<\/td><\/tr><tr><td>Kruhki r\u017eeni lahki (Wasa)<\/td><td>50<\/td><td>15<\/td><\/tr><tr><td>Kus kus polnozrnati p\u0161eni\u010dni<\/td><td>45<\/td><td>33<\/td><\/tr><tr><td>Mleko kokosovo<\/td><td>40<\/td><td>0<\/td><\/tr><tr><td>Polnozrnata moka<\/td><td>45<\/td><td>\u2013<\/td><\/tr><tr><td>Oves<\/td><td>40<\/td><td>27<\/td><\/tr><tr><td>Basmati ri\u017e<\/td><td>50<\/td><td>18<\/td><\/tr><tr><td>Sliva suha<\/td><td>40<\/td><td>13<\/td><\/tr><tr><td>Makaroni (durum)<\/td><td>50<\/td><td>9<\/td><\/tr><tr><td>Makaroni polnozrnati \u00bbal dente\u00ab<\/td><td>40<\/td><td>9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p style=\"font-size:19px\"><strong><span class=\"has-inline-color has-vivid-red-color\">Visoki glikemi\u010dni indeks<\/span><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>&nbsp;<\/td><td>Glikemi\u010dni indeks \u2013 GI&nbsp;<\/td><td>Glukozna obremenitev \u2013 GO<\/td><\/tr><tr><td>Ananas v plo\u010devinki<\/td><td>65<\/td><td>6<\/td><\/tr><tr><td>Banana (prezrela)<\/td><td>60<\/td><td>12<\/td><\/tr><tr><td>Bel kruh<\/td><td>70<\/td><td>42<\/td><\/tr><tr><td>Biskvitno pecivo<\/td><td>70<\/td><td>29<\/td><\/tr><tr><td>Datelj<\/td><td>70<\/td><td>70<\/td><\/tr><tr><td>Francoski roglji\u010dek<\/td><td>70<\/td><td>29<\/td><\/tr><tr><td>Gazirane pija\u010de, cola<\/td><td>70<\/td><td>\u2013<\/td><\/tr><tr><td>Glukoza<\/td><td>100<\/td><td>100<\/td><\/tr><tr><td>Je\u010dmen (olu\u0161\u010den, o\u010di\u0161\u010den)&nbsp;<\/td><td>70<\/td><td>12<\/td><\/tr><tr><td>Ju\u0161ni rezanci<\/td><td>70<\/td><td>29<\/td><\/tr><tr><td>Prosena ka\u0161a<\/td><td>70<\/td><td>33<\/td><\/tr><tr><td>Kokice \u2013 popcorn (brez sladkorja)<\/td><td>85<\/td><td>32<\/td><\/tr><tr><td>Korenje<\/td><td>85<\/td><td>4<\/td><\/tr><tr><td>Kostanj<\/td><td>65<\/td><td>\u2013<\/td><\/tr><tr><td>Krof<\/td><td>75<\/td><td>\u2013<\/td><\/tr><tr><td>\u010cips<\/td><td>70<\/td><td>24<\/td><\/tr><tr><td>Kuhan krompir brez olupka<\/td><td>70<\/td><td>17<\/td><\/tr><tr><td>Kuskus (p\u0161eni\u010dni)<\/td><td>65<\/td><td>33<\/td><\/tr><tr><td>Lubenica<\/td><td>75<\/td><td>5<\/td><\/tr><tr><td>Med<\/td><td>85<\/td><td>\u2013<\/td><\/tr><tr><td>Melona<\/td><td>60<\/td><td>\u2013<\/td><\/tr><tr><td>Bela moka<\/td><td>85<\/td><td>\u2013<\/td><\/tr><tr><td>Pi\u0161koti \u2013 masleni&nbsp;<\/td><td>55<\/td><td>55<\/td><\/tr><tr><td>Pizza&nbsp;<\/td><td>60<\/td><td>13<\/td><\/tr><tr><td>Ravioli&nbsp;<\/td><td>70<\/td><td>3<\/td><\/tr><tr><td>Rozine&nbsp;<\/td><td>65<\/td><td>44<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Glikemi\u010dni indeks je parameter, ki nam pove, kako hitro se glukoza iz dolo\u010denega \u017eivila v prebavilih absorbira v kri. Vi\u0161ji GI kot ima neko \u017eivilo, hitrej\u0161i porast krvnega sladkorja povzro\u010di. Glukoza je referen\u010dno \u017eivilo in ima glikemi\u010dni indeks 100 (uporabljamo jo kot osnovo za primerjavo z drugimi \u017eivili). \u017divila, kjer je glikemi\u010dni indeks ni\u017eji, glukoza [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":61680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5974],"tags":[6504],"class_list":["post-61679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-nasveti-prehrana","tag-glikemicni-indeks"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>GLIKEMI\u010cNI INDEKS - Building Body<\/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:\/\/building-body.com\/sl\/glikemicni-indeks-2\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GLIKEMI\u010cNI INDEKS - Building Body\" \/>\n<meta property=\"og:description\" content=\"Glikemi\u010dni indeks je parameter, ki nam pove, kako hitro se glukoza iz dolo\u010denega \u017eivila v prebavilih absorbira v kri. Vi\u0161ji GI kot ima neko \u017eivilo, hitrej\u0161i porast krvnega sladkorja povzro\u010di. Glukoza je referen\u010dno \u017eivilo in ima glikemi\u010dni indeks 100 (uporabljamo jo kot osnovo za primerjavo z drugimi \u017eivili). \u017divila, kjer je glikemi\u010dni indeks ni\u017eji, glukoza [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-25T10:30:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:53:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/02\/142673398_l-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"GLIKEMI\u010cNI INDEKS\",\"datePublished\":\"2021-02-25T10:30:43+00:00\",\"dateModified\":\"2023-10-06T16:53:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/\"},\"wordCount\":693,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"glikemi\u010dni indeks\"],\"articleSection\":[\"PREHRANA\",\"Nasveti\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/\",\"url\":\"https:\/\/building-body.com\/sl\/glikemicni-indeks-2\/\",\"name\":\"GLIKEMI\u010cNI INDEKS - 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