{"id":473,"date":"2026-02-18T04:41:58","date_gmt":"2026-02-18T04:41:58","guid":{"rendered":"https:\/\/nutrelino.com\/blog\/?p=473"},"modified":"2026-04-10T05:07:58","modified_gmt":"2026-04-10T05:07:58","slug":"sacharidy-su-zle-a-inzulin-je-este-horsi-naozaj-je-keto-a-low-carb-skutocne-zazrak-alebo-len-dobre-predany-mytus","status":"publish","type":"post","link":"https:\/\/nutrelino.com\/blog\/sk\/sacharidy-su-zle-a-inzulin-je-este-horsi-naozaj-je-keto-a-low-carb-skutocne-zazrak-alebo-len-dobre-predany-mytus\/","title":{"rendered":"\u201eSacharidy s\u00fa zl\u00e9 a inzul\u00edn je e\u0161te hor\u0161\u00ed.\u201c Naozaj? Je keto a low carb skuto\u010dne z\u00e1zrak alebo len dobre predan\u00fd m\u00fdtus?"},"content":{"rendered":"\n<p>Najv\u00e4\u010d\u0161\u00edm stra\u0161iakom s\u00fa\u010dasnosti sa stali sacharidy a inzul\u00edn. A to nielen z poh\u013eadu chudnutia, ale aj zdravia.<\/p>\n\n\n\n<p><strong>\u201eVe\u010f na to existuj\u00fa \u0161t\u00fadie\u2026\u201c \u00c1no. A z\u00e1rove\u0148 nie.<\/strong><\/p>\n\n\n\n<p>Probl\u00e9m nie je v tom, \u017ee by v\u00fdskum neexistoval. Probl\u00e9m je v tom, ako sa \u010d\u00edta a ako sa interpretuje.<\/p>\n\n\n\n<p><strong>Pri hodnoten\u00ed \u0161t\u00fadi\u00ed si treba v\u0161\u00edma\u0165 kontext:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mnoh\u00e9 boli realizovan\u00e9 na ob\u00e9znych \u013eu\u010foch, ktor\u00ed u\u017e maj\u00fa viacero metabolick\u00fdch probl\u00e9mov. Inzul\u00ednov\u00e1 rezistencia je u nich \u010dasto d\u00f4sledkom obezity &#8211; nie jej pr\u00ed\u010dinou. Tak\u00e9to v\u00fdsledky sa nedaj\u00fa automaticky prenies\u0165 na zdrav\u00e9ho \u010dloveka.<\/li>\n\n\n\n<li>\u010casto ide o \u0161t\u00fadie na \u013eu\u010foch s cukrovkou, kde je inzul\u00ednov\u00e1 senzitivita u\u017e naru\u0161en\u00e1. To op\u00e4\u0165 nie je model zdrav\u00e9ho metabolizmu.<\/li>\n\n\n\n<li>Niektor\u00e9 v\u00fdskumy s\u00fa star\u00e9 alebo metodologicky slab\u00e9.<\/li>\n\n\n\n<li>Nie v\u017edy bol sledovan\u00fd zdravotn\u00fd stav \u00fa\u010dastn\u00edkov.<\/li>\n\n\n\n<li>Mnoh\u00e9 sk\u00famali vz\u0165ah sacharidy \u2013 inzul\u00edn &#8211; obezita pri konzum\u00e1cii ultra-spracovan\u00fdch potrav\u00edn pln\u00fdch soli, rafinovan\u00e9ho cukru, nas\u00fdten\u00fdch tukov a\u00a0adit\u00edv&#8230; bez toho, aby sa tieto faktory jasne oddelili.<\/li>\n\n\n\n<li>Niektor\u00e9 \u0161t\u00fadie trvali pr\u00edli\u0161 kr\u00e1tko alebo ignorovali \u00falohu bielkov\u00edn.<\/li>\n\n\n\n<li>In\u00e9 boli realizovan\u00e9 in vitro alebo na zvierat\u00e1ch.<\/li>\n\n\n\n<li>A \u00e1no, existuj\u00fa aj v\u00fdskumy financovan\u00e9 \u00fa\u010delovo.<\/li>\n<\/ul>\n\n\n\n<p>Potom sta\u010d\u00ed, aby niekto jemne vytrhol fakty z kontextu, nie\u010do zv\u00fdraznil, nie\u010do \u201epozabudol\u201c a zrazu m\u00e1me vinn\u00edka. Sacharidy. Inzul\u00edn. \u201eMetabolizmus.\u201c<\/p>\n\n\n\n<p>Miesto toho, aby sme sa pozreli na vlastn\u00fd \u017eivotn\u00fd \u0161t\u00fdl.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Existuje teda d\u00f4kaz, \u017ee low carb alebo keto je najlep\u0161ia di\u00e9ta pre v\u0161etk\u00fdch?<\/strong><br><br><strong>Nie.<\/strong><br><br><strong>Neexistuje \u017eiadna kvalitn\u00e1 evidencia, ktor\u00e1 by dokazovala, \u017ee n\u00edzkosacharidov\u00e1 alebo ketog\u00e9nna di\u00e9ta je univerz\u00e1lne najlep\u0161ia pre ka\u017ed\u00e9ho.<\/strong><\/p>\n\n\n\n<p>To, na \u010do sa treba zamera\u0165, s\u00fa <strong>nov\u0161ie randomizovan\u00e9 kontrolovan\u00e9 \u0161t\u00fadie a metaanal\u00fdzy realizovan\u00e9 priamo na \u013eu\u010foch<\/strong>. \u010c\u00edm viac \u00fa\u010dastn\u00edkov, \u010d\u00edm dlh\u0161ie sledovanie a \u010d\u00edm presnej\u0161ia metodika, t\u00fdm relevantnej\u0161\u00ed z\u00e1ver.<\/p>\n\n\n\n<p>A&nbsp;hlavne, hodnoti\u0165 inform\u00e1cie ako celok, nie vybera\u0165 si iba to, \u010do podporuje n\u00e1\u0161 n\u00e1zor.<\/p>\n\n\n\n<p><strong>V tomto \u010dl\u00e1nku vych\u00e1dzame pr\u00e1ve z tak\u00fdchto kvalitn\u00fdch d\u00e1t. Tie ukazuj\u00fa, \u017ee low carb a keto nie s\u00fa potrebn\u00e9 pre zdrav\u00fdch \u013eud\u00ed. M\u00f4\u017eu ma\u0165 v\u00fdznam pri konkr\u00e9tnych diagn\u00f3zach alebo preuk\u00e1zanej inzul\u00ednovej rezistencii, kde na to existuj\u00fa d\u00f4kazy. Ale nie ako univerz\u00e1lne rie\u0161enie.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Te\u00f3ria vs. realita<\/strong><\/h2>\n\n\n\n<p>Nep\u00f4jdeme do biochemick\u00fdch detailov ka\u017ed\u00e9ho enz\u00fdmu. V\u00e4\u010d\u0161ina \u010ditate\u013eov by to nedo\u010d\u00edtala a vytrhla by si z toho len polovicu vety.<\/p>\n\n\n\n<p>Vysvetl\u00edme si z\u00e1klad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010do je inzul\u00edn,<\/li>\n\n\n\n<li>\u010do s\u00fa sacharidy,<\/li>\n\n\n\n<li>ak\u00e9 funkcie v tele plnia,<\/li>\n\n\n\n<li>a \u010do hovoria re\u00e1lne d\u00e1ta z dlhodob\u00fdch \u0161t\u00fadi\u00ed na \u013eu\u010foch.<\/li>\n<\/ul>\n\n\n\n<p>Ke\u010f ide\u0161 s autom do servisu, nepotrebuje\u0161 rozumie\u0165 ka\u017ed\u00e9mu detailu motora. Potrebuje\u0161 vedie\u0165, \u010do sa pokazilo, pre\u010do a ako to vyrie\u0161i\u0165.<\/p>\n\n\n\n<p><strong>Presne tak budeme postupova\u0165 aj tu.<\/strong><\/p>\n\n\n\n<p>Jedno d\u00f4le\u017eit\u00e9 upresnenie<\/p>\n\n\n\n<p>Keto a low carb nie s\u00fa \u201ezl\u00e9\u201c.<br>S\u00fa vhodn\u00e9 pre ur\u010dit\u00e9 skupiny \u013eud\u00ed, najm\u00e4 pri konkr\u00e9tnych zdravotn\u00fdch diagn\u00f3zach.<\/p>\n\n\n\n<p>Probl\u00e9m je, \u017ee t\u00fdchto \u013eud\u00ed je v\u00fdrazne menej, ne\u017e si mnoh\u00ed myslia. Odhadom 70 &#8211; 80 % \u013eud\u00ed, ktor\u00ed sa pova\u017euj\u00fa za kandid\u00e1tov na keto, do tejto skupiny re\u00e1lne nepatr\u00ed.<\/p>\n\n\n\n<p>Low carb m\u00f4\u017ee by\u0165 dobr\u00fd n\u00e1stroj. Ale iba vtedy, ke\u010f je pou\u017eit\u00fd tam, kde m\u00e1 zmysel.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>To, \u010do \u0161kod\u00ed, nie s\u00fa sacharidy.<\/strong><br><strong>To je agres\u00edvne presadzovanie extr\u00e9mov, vytrh\u00e1vanie faktov z kontextu a marketing postaven\u00fd na strachu.<\/strong><\/p>\n\n\n\n<p><strong>\u010cl\u00e1nok je dlh\u0161\u00ed. Ale t\u00e9ma si to vy\u017eaduje.<\/strong><br><strong>Tak si priprav k\u00e1vu alebo \u010daj a po\u010fme sa pozrie\u0165 na fakty.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Inzul\u00edn<\/strong><\/h2>\n\n\n\n<p><strong>Inzul\u00edn<\/strong> je horm\u00f3n produkovan\u00fd pankreasom. Jeho \u00falohou nie je \u201erobi\u0165 tuk\u201c, ale riadi\u0165 tok energie v tele.<\/p>\n\n\n\n<p>Medzi jeho hlavn\u00e9 funkcie patr\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>transport \u017eiv\u00edn do buniek (pe\u010de\u0148, svaly a \u010fal\u0161ie tkaniv\u00e1),<\/li>\n\n\n\n<li>umo\u017enenie vyu\u017eitia gluk\u00f3zy ako zdroja energie,<\/li>\n\n\n\n<li>ukladanie nadbyto\u010dne prijatej energie (kcal) do z\u00e1sob,<\/li>\n\n\n\n<li>regul\u00e1cia metabolizmu sacharidov, tukov aj bielkov\u00edn.<\/li>\n<\/ul>\n\n\n\n<p><strong>Gluk\u00f3za<\/strong> je jednoduch\u00fd monosacharid (hroznov\u00fd cukor). Je r\u00fdchlo vstrebate\u013en\u00e1 a m\u00f4\u017ee sa okam\u017eite pou\u017ei\u0165 ako palivo. Ak ju telo pr\u00e1ve nepotrebuje, ulo\u017e\u00ed sa vo forme <strong>glykog\u00e9nu<\/strong> v pe\u010deni a svaloch.<\/p>\n\n\n\n<p>Po\u010das pohybu sa svalov\u00fd <strong>glykog\u00e9n<\/strong> premie\u0148a sp\u00e4\u0165 na gluk\u00f3zu, ktor\u00fa vyu\u017e\u00edvaj\u00fa svalov\u00e9 vl\u00e1kna. Pe\u010de\u0148ov\u00fd glykog\u00e9n sa men\u00ed na gluk\u00f3zu a uvo\u013e\u0148uje sa do krvi, aby sa udr\u017eala stabiln\u00e1 hladina cukru v krvi. T\u00e1to gluk\u00f3za je z\u00e1rove\u0148 k\u013e\u00fa\u010dov\u00fdm zdrojom energie pre mozog &#8211; v pokoji aj po\u010das z\u00e1\u0165a\u017ee.<\/p>\n\n\n\n<p><strong>Bez inzul\u00ednu by telo nedok\u00e1zalo efekt\u00edvne uklada\u0165 gluk\u00f3zu do svalov a pe\u010dene<\/strong>. <strong>Inzul\u00edn z\u00e1rove\u0148 umo\u017e\u0148uje, aby sa sacharidy prim\u00e1rne vyu\u017e\u00edvali ako palivo, \u010d\u00edm \u0161etr\u00ed tuky a bielkoviny, ktor\u00e9 telo potrebuje na stavbu a opravu tkan\u00edv \u010di tvorbu enz\u00fdmov a horm\u00f3nov.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>D\u00f4le\u017eit\u00e9: inzul\u00edn nest\u00fapa len po konzum\u00e1cii sacharidov. Zvy\u0161uj\u00fa ho aj bielkoviny a do ur\u010ditej miery aj tuky. Preto demonizova\u0165 v\u00fdlu\u010dne sacharidy ned\u00e1va biologick\u00fd zmysel.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Samotn\u00e9 mno\u017estvo vyprodukovan\u00e9ho inzul\u00ednu neur\u010duje, ko\u013eko tuku si ulo\u017e\u00ed\u0161. O ukladan\u00ed tuku rozhoduje predov\u0161etk\u00fdm nadbyto\u010dne prijat\u00e1 energia.<\/strong><\/p>\n\n\n\n<p>Inzul\u00edn reaguje na stravu aj \u017eivotn\u00fd \u0161t\u00fdl. Je pre n\u00e1s \u017eivotne d\u00f4le\u017eit\u00fd &#8211; \u013eudia, ktor\u00ed ho neprodukuj\u00fa (napr. pri cukrovke 1. typu), si ho musia dod\u00e1va\u0165 externe. Z poh\u013eadu zdravia ani kompoz\u00edcie tela nie je \u201edobr\u00fd\u201c ani \u201ezl\u00fd\u201c. <strong>Je to regula\u010dn\u00fd horm\u00f3n s k\u013e\u00fa\u010dovou funkciou pre pre\u017eitie.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Inzul\u00ednov\u00e1 senzitivita a rezistencia<\/strong><\/h2>\n\n\n\n<p><strong>Inzul\u00ednov\u00e1 senzitivita vyjadruje<\/strong>, ko\u013eko inzul\u00ednu je potrebn\u00e9 na spracovanie ur\u010dit\u00e9ho mno\u017estva gluk\u00f3zy. \u010c\u00edm vy\u0161\u0161ia citlivos\u0165, t\u00fdm menej inzul\u00ednu sta\u010d\u00ed na rovnak\u00fd efekt.<\/p>\n\n\n\n<p><strong>Pri inzul\u00ednovej rezistencii mus\u00ed pankreas produkova\u0165 viac inzul\u00ednu, aby dosiahol rovnak\u00fd \u00fa\u010dinok.<\/strong><\/p>\n\n\n\n<p>Naj\u010dastej\u0161ie sa s \u0148ou stret\u00e1vame pri:<\/p>\n\n\n\n<p><strong>Cukrovke 1. typu<\/strong> &#8211; autoimunitn\u00e9 ochorenie, pri ktorom imunitn\u00fd syst\u00e9m zni\u010d\u00ed bunky produkuj\u00face inzul\u00edn. \u010casto sa diagnostikuje u mlad\u00fdch \u013eud\u00ed a nemus\u00ed s\u00favisie\u0165 s nadv\u00e1hou.<\/p>\n\n\n\n<p><strong>Cukrovke 2. typu<\/strong> &#8211; naj\u010dastej\u0161ie s\u00favis\u00ed s nadv\u00e1hou, obezitou a dlhodobo nevhodn\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom. Telo sa st\u00e1va menej citliv\u00e9 na inzul\u00edn a pankreas ho produkuje viac, aby udr\u017eal norm\u00e1lnu hladinu gluk\u00f3zy v krvi. Po rokoch nadprodukcie m\u00f4\u017ee d\u00f4js\u0165 k vy\u010derpaniu pankreasu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>V mnoh\u00fdch pr\u00edpadoch je k\u013e\u00fa\u010dov\u00fdm krokom redukcia telesn\u00e9ho tuku a \u00faprava \u017eivotn\u00e9ho \u0161t\u00fdlu &#8211; nie nevyhnutne automatick\u00e9 nasadenie extr\u00e9mnej low carb di\u00e9ty.<\/strong><\/p>\n\n\n\n<p>Medzi vy\u0161\u0161\u00edm percentom telesn\u00e9ho tuku a inzul\u00ednovou rezistenciou existuje siln\u00e1 s\u00favislos\u0165. Rie\u0161en\u00edm je prim\u00e1rne zn\u00ed\u017eenie tuku, nie d\u00e9monizovanie jedn\u00e9ho makronutrientu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sacharidy<\/strong><\/h2>\n\n\n\n<p><strong>Sacharidy s\u00fa d\u00f4le\u017eit\u00fd a z\u00e1rove\u0148 najdostupnej\u0161\u00ed zdroj energie pre \u013eudsk\u00e9 telo.<\/strong><\/p>\n\n\n\n<p>Pri vyv\u00e1\u017eenom stravovan\u00ed by mali tvori\u0165 pribli\u017ene 40 &#8211; 60 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu. Z tohto mno\u017estva by v\u00e4\u010d\u0161inu (cca 75 %) mali zabezpe\u010dova\u0165 polysacharidy, teda komplexn\u00e9 sacharidy. Zvy\u0161ok pripad\u00e1 na mono- a oligosacharidy.<\/p>\n\n\n\n<p><strong>Pre\u010do s\u00fa sacharidy d\u00f4le\u017eit\u00e9?<\/strong><\/p>\n\n\n\n<p>Nie preto, \u017ee \u201eto hovor\u00ed v\u00fd\u017eivov\u00e1 pyram\u00edda\u201c, ale preto, \u017ee maj\u00fa konkr\u00e9tne <strong>fyziologick\u00e9 funkcie<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u00fa hlavn\u00fdm zdrojom energie pre telo, mozog, obli\u010dkov\u00fa k\u00f4ru, kostrov\u00e9 svalstvo a \u010fal\u0161ie nervov\u00e9 tkaniv\u00e1,<\/li>\n\n\n\n<li>udr\u017eiavaj\u00fa stabiln\u00fa hladinu gluk\u00f3zy v\u00a0krvi, \u00a0ktor\u00fa nevyhnutne potrebuj\u00fa aj \u010derven\u00e9 krvinky (tie bez gluk\u00f3zy nepre\u017eij\u00fa),<\/li>\n\n\n\n<li>\u0161etria bielkoviny &#8211; br\u00e1nia tomu, aby telo rozkladalo vlastn\u00e9 prote\u00edny na energiu,<\/li>\n\n\n\n<li>vo forme vl\u00e1kniny podporuj\u00fa tr\u00e1venie, \u010drevn\u00fa fl\u00f3ru a celkov\u00e9 zdravie tr\u00e1viaceho traktu,<\/li>\n\n\n\n<li>s\u00fa k\u013e\u00fa\u010dov\u00e9 pre funkciu mozgu, preto\u017ee dospel\u00fd mozog spotrebuje pribli\u017ene 120 g gluk\u00f3zy denne.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Dlhodob\u00fd nedostatok sacharidov sa m\u00f4\u017ee prejavi\u0165 \u00fanavou, zn\u00ed\u017eenou v\u00fdkonnos\u0165ou, hor\u0161ou regener\u00e1ciou, poruchami tr\u00e1venia, podr\u00e1\u017edenos\u0165ou, zhor\u0161enou koncentr\u00e1ciou \u010di oslabenou imunitou.<\/strong><\/p>\n\n\n\n<p>Sacharidy teda nie s\u00fa \u201enepriate\u013e\u201c. S\u00fa z\u00e1kladn\u00e9 palivo.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hlavn\u00e9 delenie sacharidov<\/strong><\/h3>\n\n\n\n<p>Sacharidy del\u00edme pod\u013ea ich chemickej \u0161trukt\u00fary:<\/p>\n\n\n\n<p><strong>Monosacharidy<\/strong><br>Jednoduch\u00e9 cukry, ktor\u00e9 sa r\u00fdchlo vstreb\u00e1vaj\u00fa.<\/p>\n\n\n\n<p>Patr\u00ed sem napr\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gluk\u00f3za (hroznov\u00fd cukor),<\/li>\n\n\n\n<li>frukt\u00f3za (ovocn\u00fd cukor).<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Oligosacharidy<\/strong><br>Zlo\u017eitej\u0161ie \u0161trukt\u00fary pozost\u00e1vaj\u00face z nieko\u013ek\u00fdch cukrov\u00fdch jednotiek.<\/p>\n\n\n\n<p>Zara\u010fujeme sem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>disacharidy &#8211; sachar\u00f3za (repn\u00fd cukor), lakt\u00f3za (mlie\u010dny cukor), malt\u00f3za (sladov\u00fd cukor),<\/li>\n\n\n\n<li>trisacharidy &#8211; napr\u00edklad rafin\u00f3za,<\/li>\n\n\n\n<li>niektor\u00e9 oligosacharidy &#8211; napr\u00edklad inul\u00edn.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Polysacharidy<\/strong><br>Komplexn\u00e9 sacharidy, ktor\u00e9 by mali tvori\u0165 hlavn\u00fd zdroj energie v strave.<\/p>\n\n\n\n<p>Patr\u00ed sem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161krob,<\/li>\n\n\n\n<li>celul\u00f3za (nestr\u00e1vite\u013en\u00e1 vl\u00e1knina),<\/li>\n\n\n\n<li>pekt\u00edny,<\/li>\n\n\n\n<li>inul\u00edn,<\/li>\n\n\n\n<li>a\u00a0\u010fal\u0161ie komplexn\u00e9 formy<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Tieto sacharidy sa vstreb\u00e1vaj\u00fa pomal\u0161ie, \u010dasto obsahuj\u00fa viac vl\u00e1kniny a ved\u00fa k dlh\u0161iemu pocitu s\u00fdtosti. <\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Pr\u00e1ve komplexn\u00e9 zdroje (obilniny, strukoviny, zemiaky, ry\u017ea, zelenina, ovocie) by mali tvori\u0165 z\u00e1klad pr\u00edjmu sacharidov a nie ultra-spracovan\u00e9 v\u00fdrobky, ako tomu v\u00a0realite je.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>M\u00e1 n\u00edzkosacharidov\u00e1 di\u00e9ta vlastne defin\u00edciu?<\/strong><\/h2>\n\n\n\n<p>Neexistuje jednotn\u00e1, ofici\u00e1lna defin\u00edcia low carb di\u00e9ty. Ka\u017ed\u00fd si pod t\u00fdm predstavuje nie\u010do trochu in\u00e9. V praxi sa v\u0161ak <strong>naj\u010dastej\u0161ie stret\u00e1vame so \u0161tyrmi pr\u00edstupmi<\/strong>:<\/p>\n\n\n\n<p><strong>Menej ako 50 g sacharidov denne<\/strong><br>V\u00e4\u010d\u0161ina v\u00fdskumov u\u017e tento pr\u00edjem klasifikuje ako ketog\u00e9nnu di\u00e9tu. T\u00e1 bola p\u00f4vodne vyvinut\u00e1 na lie\u010dbu neurologick\u00fdch ochoren\u00ed, najm\u00e4 epilepsie.<\/p>\n\n\n\n<p><strong>Menej ako 150 g sacharidov denne<\/strong><br>Niektor\u00fdm \u013eu\u010fom tak\u00fdto pr\u00edjem subjekt\u00edvne vyhovuje, in\u00ed sa pri \u0148om nec\u00edtia dobre. M\u00f4\u017ee by\u0165 vhodn\u00fd pre osoby, ktor\u00e9 na z\u00e1klade odpor\u00fa\u010dania lek\u00e1ra potrebuj\u00fa zn\u00ed\u017ei\u0165 pr\u00edjem sacharidov.<\/p>\n\n\n\n<p><strong>Menej ako 250 g sacharidov denne<\/strong><br>Pre \u010das\u0165 komunity to u\u017e \u201enie je dos\u0165 low carb\u201c. Z h\u013eadiska v\u00fdkonu a regener\u00e1cie v\u0161ak tak\u00fdto pr\u00edjem zvy\u010dajne nepredstavuje probl\u00e9m. Z\u00e1rove\u0148 neprin\u00e1\u0161a \u0161pecifick\u00e9 v\u00fdhody pre \u013eud\u00ed s diagnostikovanou inzul\u00ednovou rezistenciou.<\/p>\n\n\n\n<p><strong>Cyklovanie sacharidov<\/strong><br>Sacharidy sa konzumuj\u00fa iba v ur\u010dit\u00fdch d\u0148och alebo \u010dasoch (tzv. cyklick\u00e1 ketog\u00e9nna di\u00e9ta). Tento pr\u00edstup m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd pre \u0161portovcov alebo pre \u013eud\u00ed, ktor\u00ed chc\u00fa cielene pracova\u0165 s telesnou kompoz\u00edciou.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>T\u00fdmto uzatv\u00e1rame teoretick\u00fa \u010das\u0165 defin\u00edci\u00ed. Preto\u017ee pr\u00e1ve te\u00f3ria sa \u010dasto vytrhne z kontextu a zjednodu\u0161\u00ed do tvrdenia, \u017ee \u201ezo sacharidov sa priber\u00e1\u201c.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>\u017diadna seri\u00f3zna odborn\u00e1 literat\u00fara v\u0161ak netvrd\u00ed, \u017ee samotn\u00e9 sacharidy s\u00fa priamou pr\u00ed\u010dinou priberania.<\/strong><\/p>\n\n\n\n<p><strong>Ni\u017e\u0161ie sa pozrieme na konkr\u00e9tne \u0161t\u00fadie a ich re\u00e1lne v\u00fdsledky.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Chudnutie a zdravie &#8211; \u010do hovoria kvalitn\u00e9 \u0161t\u00fadie<\/strong><\/h2>\n\n\n\n<p>Ak by boli sacharidy a inzul\u00edn hlavn\u00fdm vinn\u00edkom obezity, niektor\u00fd v\u00fdskum by to musel jasne ukazova\u0165.<\/p>\n\n\n\n<p><strong>Ale neukazuje.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Metaanal\u00fdza 2020<br><\/strong>BMJ 2020, Johnston et al.<\/h3>\n\n\n\n<p>Obrovsk\u00e1 anal\u00fdza 121 randomizovan\u00fdch kontrolovan\u00fdch \u0161t\u00fadi\u00ed s viac ako 21 000 \u00fa\u010dastn\u00edkmi s nadv\u00e1hou a obezitou porovn\u00e1vala 14 r\u00f4znych di\u00e9t.<\/p>\n\n\n\n<p><strong>V\u00fdsledok?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po 6 mesiacoch mali <strong>n\u00edzkotu\u010dn\u00e1<\/strong> aj <strong>n\u00edzkosacharidov\u00e1<\/strong> di\u00e9ta podobn\u00fd efekt na \u00fabytok hmotnosti aj zn\u00ed\u017eenie krvn\u00e9ho tlaku.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po 12 mesiacoch sa <strong>rozdiely takmer \u00faplne vytratili<\/strong>, a to v hmotnosti aj v kardiovaskul\u00e1rnych rizikov\u00fdch faktoroch.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>DIETFITS (2018) \u2013 jedna z najkvalitnej\u0161\u00edch \u0161t\u00fadi\u00ed<br><\/strong>Gardner et al., JAMA 2018<\/h3>\n\n\n\n<p>Randomizovan\u00e1 klinick\u00e1 \u0161t\u00fadia DIETFITS (Diet Intervention Examining The Factors Interacting with Treatment Success).<\/p>\n\n\n\n<p>\u0160t\u00fadia na 609 dospel\u00fdch, 12 mesiacov sledovania, pr\u00edsna kontrola stravy, genetick\u00e9 testovanie.<\/p>\n\n\n\n<p><strong>Porovn\u00e1vala<\/strong> <strong>sa<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zdrav\u00e1 n\u00edzkotu\u010dn\u00e1 strava<\/li>\n\n\n\n<li>zdrav\u00e1 n\u00edzkosacharidov\u00e1 strava<\/li>\n<\/ul>\n\n\n\n<p><strong>V\u00fdsledok<\/strong>?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017diadny v\u00fdznamn\u00fd rozdiel v \u00fabytku hmotnosti.<\/li>\n\n\n\n<li>\u017diadny v\u00fdznamn\u00fd rozdiel v metabolick\u00fdch ukazovate\u013eoch.<\/li>\n\n\n\n<li>\u017diadny rozdiel ani pod\u013ea genetiky \u010di sekr\u00e9cie inzul\u00ednu.<\/li>\n<\/ul>\n\n\n\n<p>Ani jeden pr\u00edstup nebol \u201elep\u0161ou vo\u013ebou pre konkr\u00e9tny typ \u010dloveka\u201c.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pr\u00edjem sacharidov a \u00famrtnos\u0165 (2018)<\/strong><br>Seidelmann et al., The Lancet Public Health 2018<\/h3>\n\n\n\n<p>Prospekt\u00edvna kohortov\u00e1 anal\u00fdza + metaanal\u00fdza. T\u00e1to metaanal\u00fdza bola zrealizovan\u00e1 na 15 428 \u013eud\u00ed sledovan\u00fdch 25 rokov.<\/p>\n\n\n\n<p><strong>Zistenie<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ve\u013emi vysok\u00fd aj ve\u013emi n\u00edzky podiel sacharidov bol spojen\u00fd so zv\u00fd\u0161enou \u00famrtnos\u0165ou.<\/strong><\/li>\n\n\n\n<li>Najni\u017e\u0161ie riziko sa uk\u00e1zalo pri pribli\u017ene 50 % energetick\u00e9ho pr\u00edjmu zo sacharidov.<\/li>\n<\/ul>\n\n\n\n<p>Eur\u00f3pska kardiologick\u00e1 spolo\u010dnos\u0165 na tieto v\u00fdsledky reagovala odpor\u00fa\u010dan\u00edm vyh\u00fdba\u0165 sa extr\u00e9mnym dlhodob\u00fdm obmedzeniam sacharidov u zdrav\u00fdch \u013eud\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kalorick\u00fd deficit vs. pomer makronutrientov<\/strong><br>Metaanal\u00fdza 32 \u0161t\u00fadi\u00ed (2017)<br>Hall &amp; Guo, American Journal of Clinical Nutrition 2017<\/h3>\n\n\n\n<p>Kontrolovan\u00e9 metabolick\u00e9 \u0161t\u00fadie porovn\u00e1vaj\u00face n\u00edzkotu\u010dn\u00e9 vs. n\u00edzkosacharidov\u00e9 di\u00e9ty pri rovnakom pr\u00edjme kal\u00f3ri\u00ed a bielkov\u00edn.<\/p>\n\n\n\n<p><strong>Opakovane (u\u017e od 90. rokov) sa v kontrolovan\u00fdch podmienkach ukazuje:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fabytku hmotnosti rozhoduje kalorick\u00fd deficit.<\/li>\n\n\n\n<li>Nie pomer sacharidov a tukov.<\/li>\n<\/ul>\n\n\n\n<p>U\u017e v roku 1992 sa porovn\u00e1vali izokalorick\u00e9 di\u00e9ty s extr\u00e9mne rozdielnym rozlo\u017een\u00edm makier. V\u00fdznamn\u00e9 rozdiely v energetickej potrebe sa nepotvrdili.<\/p>\n\n\n\n<p><strong>Metaanal\u00fdza bola realizovan\u00e1 s presne stanoven\u00fdm pr\u00edjmom kal\u00f3ri\u00ed a&nbsp;bielkov\u00edn. Uk\u00e1zala minim\u00e1lne rozdiely, dokonca mierne vy\u0161\u0161\u00ed \u00fabytok tuku pri n\u00edzkotu\u010dnej di\u00e9te.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u201eSacharidovo-inzul\u00ednov\u00fd model obezity\u201c<\/strong><br>Hall et al., American Journal of Clinical Nutrition, 2017<\/h3>\n\n\n\n<p>Tento model tvrd\u00ed, \u017ee vysok\u00fd pr\u00edjem sacharidov zvy\u0161uje inzul\u00edn, ktor\u00fd n\u00e1sledne \u201euzamyk\u00e1\u201c tuk v tukov\u00fdch bunk\u00e1ch, zni\u017euje energetick\u00fd v\u00fddaj a t\u00fdm priamo sp\u00f4sobuje obezitu.<\/p>\n\n\n\n<p>Kontrolovan\u00e9 metabolick\u00e9 \u0161t\u00fadie z roku 2017 na hospitalizovan\u00fdch ob\u00e9znych pacientoch tento predpoklad priamo testovali. \u00da\u010dastn\u00edci mali presne kontrolovan\u00fd pr\u00edjem kal\u00f3ri\u00ed a makronutrientov.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>V\u00fdsledok<\/strong>?<br><strong>\u00dadaje nepodporili tvrdenie, \u017ee samotn\u00e9 sacharidy a inzul\u00edn s\u00fa prim\u00e1rnou pr\u00ed\u010dinou obezity. Niektor\u00e9 k\u013e\u00fa\u010dov\u00e9 mechanizmy, na ktor\u00fdch je tento model postaven\u00fd, sa v kontrolovan\u00fdch podmienkach nepotvrdili a boli ozna\u010den\u00e9 za experiment\u00e1lne a neudr\u017eate\u013en\u00e9.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Keto vs. vysokosacharidov\u00e1 strava (2016)<\/strong><br>Hall et al., American Journal of Clinical Nutrition 2016<\/h3>\n\n\n\n<p>Kontrolovan\u00e1 metabolick\u00e1 \u0161t\u00fadia na 17 mu\u017eoch s nadv\u00e1hou a obezitou prebiehala v pr\u00edsne kontrolovanom prostred\u00ed, kde mali \u00fa\u010dastn\u00edci presne stanoven\u00fd kalorick\u00fd pr\u00edjem aj zlo\u017eenie stravy.<\/p>\n\n\n\n<p>Po\u010das 4 t\u00fd\u017ed\u0148ov porovn\u00e1vali vysoko-sacharidov\u00fa stravu s ketog\u00e9nnou di\u00e9tou.<\/p>\n\n\n\n<p><strong>V\u00fdsledky<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na <strong>vysoko-sacharidovej strave<\/strong> schudli pribli\u017ene 0,8 kg, z toho asi 0,5 kg tvoril telesn\u00fd tuk (zvy\u0161ok bola voda).<\/li>\n\n\n\n<li>Na <strong>ketog\u00e9nnej di\u00e9te<\/strong> schudli pribli\u017ene 1,6 kg, av\u0161ak iba 0,2 kg tvoril telesn\u00fd tuk, zvy\u0161ok bol \u00fabytok vody.<\/li>\n<\/ul>\n\n\n\n<p>Napriek ni\u017e\u0161\u00edm hladin\u00e1m inzul\u00ednu a vy\u0161\u0161\u00edm hladin\u00e1m ketol\u00e1tok po\u010das keto di\u00e9ty nebol \u00fabytok telesn\u00e9ho tuku vy\u0161\u0161\u00ed ne\u017e pri vysoko-sacharidovej strave.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cukrovka 2. typu (2015)<\/strong><br>Tay et al., Diabetes Care 2015<\/h3>\n\n\n\n<p>Randomizovan\u00e1 \u0161t\u00fadia porovn\u00e1vaj\u00faca n\u00edzkosacharidov\u00fa a vysokosacharidov\u00fa di\u00e9tu u pacientov s&nbsp;cukrovkou 2.typu.<\/p>\n\n\n\n<p>Obe viedli k \u00fabytku hmotnosti a zlep\u0161eniu gluk\u00f3zy nala\u010dno. Low carb mala v\u00fdhodu v lipidovom profile a stabilite gluk\u00f3zy, no i\u0161lo o \u0161pecifick\u00fa popul\u00e1ciu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zhrnutie naprie\u010d desiatkami \u0161t\u00fadi\u00ed<\/strong><\/h3>\n\n\n\n<p>Pri dodr\u017ean\u00ed kalorick\u00e9ho deficitu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>n\u00edzkotu\u010dn\u00e1,<\/li>\n\n\n\n<li>n\u00edzkosacharidov\u00e1,<\/li>\n\n\n\n<li>aj in\u00e9 vyv\u00e1\u017een\u00e9 di\u00e9ty<\/li>\n<\/ul>\n\n\n\n<p>funguj\u00fa na chudnutie rovnako \u00fa\u010dinne.<\/p>\n\n\n\n<p><strong>Low carb a keto m\u00f4\u017eu by\u0165 prv\u00e9 mesiace \u201er\u00fdchlej\u0161ie\u201c na v\u00e1he, no ide najm\u00e4 o stratu vody, nie tuku.<\/strong><br><strong>Po 12 mesiacoch sa rozdiely prakticky vyrovn\u00e1vaj\u00fa.<\/strong><\/p>\n\n\n\n<p>Niektor\u00e9 \u0161t\u00fadie (napr. 2006, \u27a1\ufe0f Johnston et al., American Journal of Clinical Nutrition) <strong>dokonca upozor\u0148uj\u00fa na mo\u017en\u00e9 nepriazniv\u00e9 metabolick\u00e9 a emocion\u00e1lne efekty ketog\u00e9nnej di\u00e9ty.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Ak sa na v\u00fdskum pozrie\u0161 bez marketingov\u00e9ho filtra, obraz je pomerne jasn\u00fd:<\/strong><\/p>\n\n\n\n<ul style=\"background-color:#fff0e4\" class=\"wp-block-list has-background\">\n<li><strong>\ud83d\udc49 \u00a0Sacharidy samy o sebe nesp\u00f4sobuj\u00fa obezitu.<\/strong><\/li>\n\n\n\n<li><strong>\ud83d\udc49 \u00a0Inzul\u00edn nie je hlavn\u00fd vinn\u00edk.<\/strong><\/li>\n\n\n\n<li><strong>\ud83d\udc49 \u00a0Energetick\u00e1 bilancia rozhoduje.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>A \u010do chudnutie pri inzul\u00ednovej rezistencii, nadv\u00e1he a cukrovke?<\/strong><\/h2>\n\n\n\n<p>Toto je jedna z naj\u010dastej\u0161\u00edch ot\u00e1zok.<br>Plat\u00ed pre \u013eud\u00ed s inzul\u00ednovou rezistenciou in\u00e9 pravidlo? Potrebuj\u00fa low carb za ka\u017ed\u00fa cenu?<\/p>\n\n\n\n<p>Toto je presne ten moment, kde sa diskusia o sacharidoch zvykne zjednodu\u0161i\u0165 na vetu:\u201ePri inzul\u00ednovej rezistencii mus\u00ed\u0161 \u00eds\u0165 low carb.\u201c<\/p>\n\n\n\n<p>Len\u017ee realita je op\u00e4\u0165 o nie\u010do komplexnej\u0161ia a pokojnej\u0161ia.<\/p>\n\n\n\n<p><strong>Pozrime sa na d\u00e1ta.<\/strong><\/p>\n\n\n\n<p><strong>\u0160t\u00fadie z roku 2006:<br>McAuley et al., 2006, PMID: 16158081<\/strong><br><strong>Rima E Kleiner, 2006, PMID: 17415320<\/strong><\/p>\n\n\n\n<p>V roku 2006 boli publikovan\u00e9 tieto 2 \u0161t\u00fadie, ktor\u00e9 sk\u00famali:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dlhodob\u00e9 \u00fa\u010dinky popul\u00e1rnych stravovac\u00edch pr\u00edstupov na chudnutie a parametre inzul\u00ednovej rezistencie,<\/li>\n\n\n\n<li>a tie\u017e \u0161t\u00fadia na \u013eu\u010foch s nadv\u00e1hou a zv\u00fd\u0161en\u00fdm s\u00e9rov\u00fdm inzul\u00ednom nala\u010dno (inzul\u00ednov\u00e1 rezistencia), kde boli \u00fa\u010dastn\u00edci rozdelen\u00ed do dvoch skup\u00edn:<br>1.\u00a0 vysokobielkovinov\u00e1, n\u00edzkotu\u010dn\u00e1 strava <br>2.\u00a0 vysokosacharidov\u00e1, n\u00edzkotu\u010dn\u00e1 strava<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>\u27a1\ufe0f Obe \u0161t\u00fadie nezistili v\u00fdznamn\u00e9 rozdiely medzi di\u00e9tami \u2013 ani z h\u013eadiska \u00fabytku hmotnosti, ani z h\u013eadiska inzul\u00ednu.<\/p>\n\n\n\n<p><strong>Pri vysokobielkovinovej strave je v\u0161ak d\u00f4le\u017eit\u00e9 spr\u00e1vne nastavenie tukov.<\/strong><br><strong>Pri vysokosacharidovej sa odpor\u00fa\u010da d\u00f4raz na vl\u00e1kninu, n\u00edzky glykemick\u00fd index a redukciu ultra-spracovan\u00fdch v\u00fdrobkov.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\u0160t\u00fadia z roku 2005<\/strong><br><strong>\ud83d\udc49 McAuley et al., 2005 \u2013 American Journal of Clinical Nutrition<\/strong><\/p>\n\n\n\n<p>U\u017e v roku 2005 bola realizovan\u00e1 klinick\u00e1 \u0161t\u00fadia na ob\u00e9znych \u017een\u00e1ch s inzul\u00ednovou rezistenciou, ktor\u00e1 porovn\u00e1vala:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>di\u00e9tu s vysok\u00fdm obsahom tukov a bielkov\u00edn<\/li>\n\n\n\n<li>di\u00e9tu s vysok\u00fdm obsahom sacharidov<\/li>\n<\/ul>\n\n\n\n<p><strong>V\u00fdsledok<\/strong>?<br>Hmotnos\u0165, triglyceridy aj inzul\u00edn sa zn\u00ed\u017eili podobne v oboch skupin\u00e1ch.<\/p>\n\n\n\n<p><strong>Pre dosiahnutie rovnak\u00fdch benefitov v\u0161ak odpor\u00fa\u010dali:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pri vy\u0161\u0161om pr\u00edjme sacharidov zv\u00fd\u0161i\u0165 podiel celozrnn\u00fdch potrav\u00edn, vl\u00e1kniny, strukov\u00edn, zeleniny a ovocia<\/li>\n\n\n\n<li>a v\u00fdraznej\u0161ie obmedzi\u0165 nas\u00fdten\u00e9 mastn\u00e9 kyseliny<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>A \u010do zvy\u0161ok d\u00f4kazov?<\/strong><\/p>\n\n\n\n<p>Existuje mno\u017estvo \u010fal\u0161\u00edch \u0161t\u00fadi\u00ed realizovan\u00fdch u \u013eud\u00ed s hyperinzulin\u00e9miou alebo diabetom 2. typu.<\/p>\n\n\n\n<p>Z\u00e1ver sa opakuje:<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>\u27a1\ufe0f Kalorick\u00e9 obmedzenie je rozhoduj\u00facej\u0161ie pre \u00fabytok hmotnosti ne\u017e samotn\u00e9 rozlo\u017eenie makronutrientov.<\/strong><br><br><strong>In\u00fdmi slovami &#8211; deficit je k\u013e\u00fa\u010dov\u00fd mechanizmus.<\/strong><\/p>\n\n\n\n<p>To znamen\u00e1, \u017ee pri cukrovke 2. typu alebo inzul\u00ednovej rezistencii (ktor\u00e9 s\u00fa ve\u013emi \u010dasto d\u00f4sledkom obezity) nie je v\u017edy nutn\u00e9 automaticky prech\u00e1dza\u0165 na low carb alebo keto.<\/p>\n\n\n\n<p><strong>\u010casto je prim\u00e1rnym rie\u0161en\u00edm redukcia telesn\u00e9ho tuku a \u00faprava \u017eivotn\u00e9ho \u0161t\u00fdlu. <\/strong>Po poklese % telesn\u00e9ho tuku sa ve\u013emi \u010dasto zlep\u0161\u00ed aj inzul\u00ednov\u00e1 senzitivita.<\/p>\n\n\n\n<p>A \u00e1no &#8211; v\u017edy je najlep\u0161ie rie\u0161i\u0165 tieto stavy s lek\u00e1rom.<\/p>\n\n\n\n<p>Z&nbsp;ak\u00fdch \u010fal\u0161\u00edch \u0161t\u00fadi\u00ed sme na\u010derpali tieto inform\u00e1cie?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2007, PMID:\u00a018025815<\/li>\n\n\n\n<li>2007, PMID:\u00a017298712<\/li>\n\n\n\n<li>2006, PMID:\u00a017023708<\/li>\n\n\n\n<li>2005, PMID:\u00a015800559<\/li>\n\n\n\n<li>2005, PMID:\u00a015767618<\/li>\n\n\n\n<li>2002, PMID:\u00a011874925<\/li>\n\n\n\n<li>1999, PMID:\u00a010372237<\/li>\n\n\n\n<li>1996, PMID:\u00a08561057<\/li>\n<\/ul>\n\n\n\n<p>A&nbsp;e\u0161te jeden tu m\u00e1me&#8230;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>V\u00fdskum z roku 2009 &#8211; pr\u00ed\u010diny obezity v USA<\/strong><\/p>\n\n\n\n<p>V\u00fdskum publikovan\u00fd v roku 2009 (Swinburn et al., American Journal of Clinical Nutrition, PMID:&nbsp;19828708) analyzoval trendy obezity u det\u00ed aj dospel\u00fdch v USA.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Z\u00e1ver?<\/strong><br><strong>Nadbyto\u010dn\u00fd pr\u00edjem energie bol viac ne\u017e dostato\u010dn\u00fd na vysvetlenie n\u00e1rastu obezity.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Nie jeden makronutrient.<br>Nie inzul\u00edn.<br>Energetick\u00fd nadbytok.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Di\u00e9ty zameran\u00e9 na glykemick\u00fd index<\/strong><\/h2>\n\n\n\n<p><strong>Glykemick\u00fd index (GI) sa v posledn\u00fdch rokoch stal \u010fal\u0161\u00edm \u201estra\u0161iakom\u201c, ktor\u00fd m\u00e1 \u00fadajne deli\u0165 potraviny na dobr\u00e9 a zl\u00e9. Realita je v\u0161ak menej dramatick\u00e1.<\/strong><\/p>\n\n\n\n<p><strong>Kontrolovan\u00e9 v\u00fdskumy ukazuj\u00fa, \u017ee medzi di\u00e9tami s n\u00edzkym a vysok\u00fdm glykemick\u00fdm indexom nie je u zdrav\u00fdch \u013eud\u00ed bu\u010f \u017eiadny, alebo len minim\u00e1lny rozdiel,<\/strong> najm\u00e4 pokia\u013e ide o chudnutie a celkov\u00e9 metabolick\u00e9 zdravie.<\/p>\n\n\n\n<p>Glykemick\u00fd index toti\u017e nehovor\u00ed o tom, \u010di je potravina ako celok \u201ezdrav\u00e1\u201c alebo \u201enezdrav\u00e1\u201c. Hovor\u00ed len o tom, <strong>ako r\u00fdchlo dan\u00e1 potravina zv\u00fd\u0161i hladinu gluk\u00f3zy v krvi<\/strong>. Je to n\u00e1stroj. Nie mor\u00e1lny kompas v\u00fd\u017eivy.<\/p>\n\n\n\n<p>V\u00fdsledky kvalitn\u00fdch \u0161t\u00fadi\u00ed v oblasti GI a glykemickej n\u00e1lo\u017ee (GL) s\u00fa pomerne nejednozna\u010dn\u00e9. To znamen\u00e1, \u017ee GI nie je univerz\u00e1lny parameter, pod\u013ea ktor\u00e9ho by sa mali riadi\u0165 v\u0161etci &#8211; najm\u00e4 nie zdrav\u00ed \u013eudia bez metabolick\u00fdch por\u00fach.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Niektor\u00e9 v\u00fdskumy ukazuj\u00fa zlep\u0161enie ur\u010dit\u00fdch parametrov u pacientov s cukrovkou alebo inzul\u00ednovou rezistenciou. V t\u00fdchto pr\u00edpadoch m\u00f4\u017ee ma\u0165 ni\u017e\u0161\u00ed GI alebo GL praktick\u00fd v\u00fdznam.<\/strong><br><br><strong>Na druhej strane existuj\u00fa \u0161t\u00fadie, ktor\u00e9 preuk\u00e1zali, \u017ee u \u013eud\u00ed s nadv\u00e1hou a obezitou neprin\u00e1\u0161a di\u00e9ta s n\u00edzkym GI lep\u0161ie v\u00fdsledky v chudnut\u00ed v porovnan\u00ed s in\u00fdmi di\u00e9tami<\/strong> &#8211; ak je kalorick\u00fd pr\u00edjem rovnak\u00fd.<\/p>\n\n\n\n<p>Preh\u013eady z roku 2017 navy\u0161e uv\u00e1dzaj\u00fa, \u017ee neexistuj\u00fa dostato\u010dn\u00e9 d\u00f4kazy o tom, \u017ee by di\u00e9ty s n\u00edzkym GI v\u00fdznamne zni\u017eovali riziko srdcovo-cievnych ochoren\u00ed alebo mali jednozna\u010dne priazniv\u00fd vplyv na lipidy v krvi \u010di krvn\u00fd tlak.<\/p>\n\n\n\n<p>U pacientov s diabetom 2. typu sa v\u0161ak pozorovali lep\u0161ie hodnoty gluk\u00f3zy nala\u010dno pri dodr\u017eiavan\u00ed n\u00edzko-GI alebo n\u00edzko-GL stravy.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u201eAle sacharidy sa predsa premie\u0148aj\u00fa na tuk\u201c \u2013 myslen\u00e9 lipogen\u00e9za<\/strong><\/h2>\n\n\n\n<p>T\u00e1to veta patr\u00ed medzi najviac prekr\u00faten\u00e9 v\u00fdroky vo v\u00fd\u017eive.<\/p>\n\n\n\n<p>\u00c1no, existuje proces naz\u00fdvan\u00fd de novo lipogen\u00e9za = teda tvorba tuku z ne-tukov\u00fdch zdrojov. Teoreticky m\u00f4\u017ee telo premie\u0148a\u0165 gluk\u00f3zu na mastn\u00e9 kyseliny, ktor\u00e9 sa n\u00e1sledne ukladaj\u00fa ako tuk.<\/p>\n\n\n\n<p>Len\u017ee realita je podstatne menej senza\u010dn\u00e1 a&nbsp;viac logick\u00e1.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Ukladanie tuku prebieha najefekt\u00edvnej\u0161ie priamo z prijat\u00fdch tukov. Premena sacharidov na tuk je pre telo metabolicky n\u00e1ro\u010dn\u00fd a neefekt\u00edvny proces. Telo toti\u017e uprednostn\u00ed sacharidy ako okam\u017eit\u00fd zdroj energie alebo ich ulo\u017e\u00ed ako glykog\u00e9n do pe\u010dene a svalov.<\/strong><\/p>\n\n\n\n<p>Sacharidy zvy\u0161uj\u00fa inzul\u00edn, rovnako ako bielkoviny a do ur\u010ditej miery aj tuky. Inzul\u00edn v\u0161ak s\u00e1m o sebe \u201enevyr\u00e1ba tuk zo vzduchu\u201c. Ukladanie tuku je d\u00f4sledkom nadbytku energie, nie samotnej pr\u00edtomnosti sacharidov.<\/p>\n\n\n\n<p><strong>Z toho vypl\u00fdvaj\u00fa dve logick\u00e9 veci:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sacharidy sa vo vysokej miere nepremie\u0148aj\u00fa na tuk \u201elen tak\u201c. Pre telo je to neefekt\u00edvne.<\/li>\n\n\n\n<li>Ak by neexistoval dlhodob\u00fd kalorick\u00fd nadbytok, z ak\u00e9hoko\u013evek zdroja &#8211; tukov\u00e9 z\u00e1soby by ner\u00e1stli.<\/li>\n<\/ul>\n\n\n\n<p><strong>Nie je to o jednom makronutriente. Je to o energetickej bilancii.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pre koho je low carb a keto vhodn\u00e9?<\/strong><\/h2>\n\n\n\n<p class=\"has-black-color has-text-color has-background has-link-color wp-elements-1d669fccfac9fbcc39aee8e43fbc0661\" style=\"background-color:#fff0e4\"><strong>Za\u010dnime rovno:<\/strong><br><strong>pre zdrav\u00fdch \u013eud\u00ed low carb ani keto nie s\u00fa potrebn\u00e9. Vo v\u00e4\u010d\u0161ine pr\u00edpadov s\u00fa zbyto\u010dn\u00e9 a dlhodobo m\u00f4\u017eu by\u0165 kontraprodukt\u00edvne.<\/strong><\/p>\n\n\n\n<p>Sacharidy maj\u00fa v tele d\u00f4le\u017eit\u00e9 a nezastupite\u013en\u00e9 funkcie. A ke\u010f hovor\u00edme \u201esacharidy\u201c, mysl\u00edme kvalitn\u00e9 komplexn\u00e9 zdroje: ry\u017eu, zemiaky, ovocie, zeleninu, obilniny, strukoviny. Nemysl\u00edme ultra-spracovan\u00e9 \u201egebuziny\u201c typu keks\u00edky, prepe\u010den\u00e9 m\u00fcsli v\u00fdrobky \u010di chipsy.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Existuj\u00fa v\u0161ak skupiny \u013eud\u00ed, u ktor\u00fdch m\u00f4\u017ee ma\u0165 obmedzenie sacharidov medic\u00ednsky v\u00fdznam:<\/strong><\/p>\n\n\n\n<p><strong>\u013dudia s cukrovkou 1. typu<\/strong>: Ide o autoimunitn\u00e9 ochorenie, kde je pr\u00e1ca s pr\u00edjmom sacharidov s\u00fa\u010das\u0165ou lie\u010dby.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\u013dudia s diagnostikovanou inzul\u00ednovou rezistenciou<\/strong>: Tu je d\u00f4le\u017eit\u00e9 slovo: diagnostikovanou. Nie seba-diagnostikovanou.<\/p>\n\n\n\n<p>Niektor\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee \u013eudia s inzul\u00ednovou rezistenciou m\u00f4\u017eu na n\u00edzkosacharidovej di\u00e9te chudn\u00fa\u0165 jednoduch\u0161ie. Z\u00e1rove\u0148 v\u0161ak v\u00fdskumy ukazuj\u00fa, \u017ee to nie je univerz\u00e1lne pravidlo.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>V mnoh\u00fdch pr\u00edpadoch je inzul\u00ednov\u00e1 rezistencia d\u00f4sledkom vy\u0161\u0161ieho percenta telesn\u00e9ho tuku. A rie\u0161enie?<\/strong><br><br><strong>Redukcia tuku.<\/strong><br><br><strong>Po zn\u00ed\u017een\u00ed hmotnosti sa citlivos\u0165 na inzul\u00edn \u010dasto uprav\u00ed aj bez extr\u00e9mneho obmedzovania sacharidov.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Niektor\u00ed \u013eudia s nadv\u00e1hou a metabolick\u00fdm probl\u00e9mom<\/strong><\/p>\n\n\n\n<p>Ale op\u00e4\u0165, nejde o v\u0161etk\u00fdch.<\/p>\n\n\n\n<p><strong>V\u00e4\u010d\u0161ina \u013eud\u00ed s nadv\u00e1hou nepotrebuje keto ani low carb.<\/strong> <strong>Potrebuj\u00fa kalorick\u00fd deficit a dlhodobo udr\u017eate\u013en\u00fd re\u017eim.<\/strong> Rozlo\u017eenie makronutrientov pri tom \u010dasto nezohr\u00e1va z\u00e1sadn\u00fa \u00falohu.<\/p>\n\n\n\n<p>Mno\u017estvo \u0161t\u00fadi\u00ed potvrdzuje, \u017ee rozdiel medzi vyv\u00e1\u017eenou stravou a n\u00edzkosacharidovou stravou je pri chudnut\u00ed minim\u00e1lny, ak je energetick\u00fd pr\u00edjem kontrolovan\u00fd. Po redukcii telesn\u00e9ho tuku sa \u010dasto zlep\u0161\u00ed aj inzul\u00ednov\u00e1 senzitivita.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pre\u010do tento \u010dl\u00e1nok vznikol?<\/strong><\/h2>\n\n\n\n<p>Cie\u013eom bolo zosumarizova\u0165 fakty.<\/p>\n\n\n\n<p>Nikomu neberieme pr\u00e1vo jes\u0165 low carb alebo keto, ak mu to vyhovuje. Ka\u017ed\u00fd si m\u00f4\u017ee zvoli\u0165 svoj \u0161t\u00fdl stravovania.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Ale jeden d\u00f4le\u017eit\u00fd bod: Nen\u00fa\u0165 svoj sp\u00f4sob ostatn\u00fdm len preto, \u017ee fungoval tebe.<\/strong> <strong>Pre niekoho in\u00e9ho m\u00f4\u017ee by\u0165 zbyto\u010dne re\u0161trikt\u00edvny, psychicky n\u00e1ro\u010dn\u00fd alebo metabolicky nevhodn\u00fd.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>A\u00a0hlavne:<br>ani keto, ani low carb \u0165a nespasia, ak nedodr\u017e\u00ed\u0161 kalorick\u00fd deficit.<\/p>\n\n\n\n<p><strong>Najv\u00e4\u010d\u0161\u00ed probl\u00e9m? D\u00e9monizovanie sacharidov.<\/strong><\/p>\n\n\n\n<p>Najviac prek\u00e1\u017ea to zjednodu\u0161ovanie:<br>\u201eSacharidy s\u00fa vinn\u00edk.\u201c<br>\u201eInzul\u00edn je nepriate\u013e.\u201c<\/p>\n\n\n\n<p>Takto v\u00fd\u017eiva nefunguje. Je z\u00e1sadn\u00fd rozdiel medzi:<br>\u2714 <strong>komplexn\u00fdmi sacharidmi <\/strong>(ovocie, zelenina, ry\u017ea, zemiaky, strukoviny, obilniny)<br>a<br>\u274c <strong>ultra-spracovan\u00fdmi v\u00fdrobkami pln\u00fdmi soli, cukru, nas\u00fdten\u00fdch tukov a adit\u00edv<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>\u017diadna kvalitn\u00e1 \u0161t\u00fadia nedokazuje, \u017ee sacharidy a inzul\u00edn priamo sp\u00f4sobuj\u00fa nadv\u00e1hu a obezitu.<\/strong> <strong>Rovnako \u017eiadna \u0161t\u00fadia nedokazuje, \u017ee keto alebo low carb s\u00fa ide\u00e1lne pre v\u0161etk\u00fdch.<\/strong><\/p>\n\n\n\n<p>Sk\u00f4r naopak: pre zdrav\u00fdch \u013eud\u00ed m\u00f4\u017ee by\u0165 dlhodob\u00e9 extr\u00e9mne obmedzovanie sacharidov zbyto\u010dn\u00fdm rizikom.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A \u010do chudnutie?<\/strong><\/h3>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\">\u00c1no,<strong> pri low carb m\u00f4\u017ee\u0161 v prv\u00fdch t\u00fd\u017ed\u0148och schudn\u00fa\u0165 o nie\u010do viac. Ale ide preva\u017ene o vodu, nie o tuk.<\/strong><\/p>\n\n\n\n<p>Z dlhodob\u00e9ho h\u013eadiska s\u00fa v\u00fdsledky medzi di\u00e9tami ve\u013emi podobn\u00e9.<\/p>\n\n\n\n<p>Aj pri inzul\u00ednovej rezistencii u ob\u00e9znych \u013eud\u00ed sa \u010dasto ukazuje, \u017ee rozhoduj\u00face je zn\u00ed\u017eenie telesn\u00e9ho tuku, nie extr\u00e9mne makro-pomery.<\/p>\n\n\n\n<p>V\u017edy je rozumnej\u0161ie konzultova\u0165 zdravotn\u00fd stav s lek\u00e1rom ne\u017e sa riadi\u0165 internetov\u00fdm trendom.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co teda d\u00e1va zmysel obmedzi\u0165?<\/strong><\/h3>\n\n\n\n<p>Ak u\u017e chce\u0161 nie\u010do redukova\u0165, za\u010dni:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rafinovan\u00fdm cukrom<\/li>\n\n\n\n<li>ultra-spracovan\u00fdmi v\u00fdrobkami<\/li>\n<\/ul>\n\n\n\n<p>Cukor v rozumnej miere nemus\u00ed by\u0165 probl\u00e9m. Ale v\u00fd\u017eivov\u00fa hodnotu (okrem r\u00fdchlej energie) neprin\u00e1\u0161a.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>V\u0161etky dostupn\u00e9 d\u00f4kazy smeruj\u00fa k tomu ist\u00e9mu:<\/strong><br><strong>Stravu si vyber pod\u013ea:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>osobn\u00fdch preferenci\u00ed<\/strong><\/li>\n\n\n\n<li><strong><strong style=\"background-color: rgb(255, 255, 255);\">dlhodobej udr\u017eate\u013enosti<\/strong><\/strong><\/li>\n\n\n\n<li><strong>zdravotn\u00e9ho stavu<\/strong><\/li>\n\n\n\n<li><strong>kvality potrav\u00edn<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Nie pod\u013ea strachu.<\/strong><\/p>\n\n\n\n<p>Sacharidy nie s\u00fa nepriate\u013e.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff0e4\"><strong>Nepriate\u013eom je dlhodob\u00fd energetick\u00fd nadbytok, nekvalitn\u00e1 strava a extr\u00e9mne zjednodu\u0161ovanie komplexn\u00fdch t\u00e9m<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\">Zdroje:<br>https:\/\/examine.com\/topics\/insulin\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/32238384\/ https:\/\/pubmed.ncbi.nlm.nih.gov\/29466592\/<br>https:\/\/www.thelancet.com\/journals\/lanpub\/article\/PIIS2468-2667(18)30135-X\/fulltext<br>https:\/\/examine.com\/nutrition\/does-low-carb-have-an-official-definition\/<br>https:\/\/us.humankinetics.com\/blogs\/excerpt\/the-bodys-fuel-sources?fbclid=IwAR0JY39c5x6TzF2oCookBVFRfwWSMoJkyee_SLqdgdkMJR1wW7nhhb6yAWg<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/9356547\/<br>https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK22436\/<br>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024762\/<br>https:\/\/www.sciencedaily.com\/releases\/2018\/08\/180828085922.htm<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/31525701\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/22935440\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/1734671\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/28193517\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/28074888\/<br>https:\/\/academic.oup.com\/ajcn\/article\/104\/2\/324\/4564649<br>https:\/\/examine.com\/nutrition\/how-are-carbohydrates-converted-into-fat-deposits\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/15897479\/<br>https:\/\/examine.com\/nutrition\/low-fat-vs-low-carb-for-weight-loss\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/29562676\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/26224300\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/25182101\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/19246357\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/12761365\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/16685046\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/16158081\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/17415320\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/15616799\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/17298712\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/17023708\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/15800559\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/15767618\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/11874925\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/10372237\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/8561057\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/19828708\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/28759107\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/22647249\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/29635487\/<br>Conquering Fat Logic: how to overcome what we tell ourselves about diets, weight, and metabolism, Nadja Hermann<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00fa sacharidy naozaj vinn\u00edkom obezity? A je inzul\u00edn nepriate\u013e? Pozreli sme sa na kvalitn\u00e9 \u0161t\u00fadie a oddelili fakty od marketingov\u00fdch m\u00fdtov.<\/p>\n","protected":false},"author":1,"featured_media":488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[429,190,69,150,102,427,431,362],"class_list":["post-473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strava-a-vyziva-sk","tag-chudnutie","tag-chytre-stravovanie","tag-nutrelino","tag-nutricne-fakty","tag-obezita","tag-sacharidy","tag-zdrave-chudnutie","tag-zdrave-stravovanie"],"_links":{"self":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/473","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/comments?post=473"}],"version-history":[{"count":6,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/473\/revisions"}],"predecessor-version":[{"id":481,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/473\/revisions\/481"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media\/488"}],"wp:attachment":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media?parent=473"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/categories?post=473"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/tags?post=473"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}