{"id":39754,"date":"2024-11-15T12:01:48","date_gmt":"2024-11-15T12:01:48","guid":{"rendered":"https:\/\/allaboutibs.com\/vlaknina-a-jej-vplyv-na-ibs\/"},"modified":"2024-11-15T12:01:48","modified_gmt":"2024-11-15T12:01:48","slug":"vlaknina-a-jej-vplyv-na-ibs","status":"publish","type":"post","link":"https:\/\/allaboutibs.com\/sk\/vlaknina-a-jej-vplyv-na-ibs\/","title":{"rendered":"Vl\u00e1knina a jej vplyv na IBS"},"content":{"rendered":"<p><em>Vl\u00e1knina je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou zdravej stravy, podporuje zdravie tr\u00e1viaceho traktu a pravidelnos\u0165 stolice. Ak v\u0161ak m\u00e1te <a href=\"https:\/\/allaboutibs.com\/sk\/\">syndr\u00f3m dr\u00e1\u017ediv\u00e9ho \u010dreva (IBS)<\/a> alebo in\u00fa funk\u010dn\u00fa poruchu tr\u00e1viaceho traktu, zv\u00fd\u0161i\u0165 pr\u00edjem vl\u00e1kniny nemus\u00ed by\u0165 jednoduch\u00e9. Hoci je ve\u013emi d\u00f4le\u017eit\u00e1, nejde len o to, aby ste &#8222;jedli viac vl\u00e1kniny&#8220;. Po\u010fme presk\u00fama\u0165 vz\u0165ah medzi r\u00f4znymi typmi vl\u00e1kniny a IBS, aby ste sa vyhli ne\u017eiaducim \u00fa\u010dinkom.    <\/em><\/p>\n<h2>\u010co je to vl\u00e1knina?<\/h2>\n<p>Vl\u00e1knina je druh sacharidov, ktor\u00e9 sa nach\u00e1dzaj\u00fa v rastlinn\u00fdch potravin\u00e1ch a ktor\u00e9 telo nedok\u00e1\u017ee \u00faplne str\u00e1vi\u0165. Vyskytuje sa v dvoch hlavn\u00fdch form\u00e1ch: <\/p>\n<ol>\n<li><strong>Rozpustn\u00e1 forma<\/strong>: Rozp\u00fa\u0161\u0165a sa vo vode a vytv\u00e1ra g\u00e9lovit\u00fa l\u00e1tku. M\u00f4\u017ee pom\u00f4c\u0165 regulova\u0165 hladinu cukru v krvi a zn\u00ed\u017ei\u0165 hladinu cholesterolu. <\/li>\n<li><strong>Nerozpustn\u00e1 forma<\/strong>: Nerozp\u00fa\u0161\u0165a sa vo vode a dod\u00e1va stolici objem, \u010d\u00edm pom\u00e1ha jedlu r\u00fdchlej\u0161ie prejs\u0165 \u017eal\u00fadkom a \u010drevami.<\/li>\n<\/ol>\n<h3>Vl\u00e1knina a IBS<\/h3>\n<p>Pre \u013eud\u00ed s IBS a in\u00fdmi funk\u010dn\u00fdmi \u010drevn\u00fdmi poruchami m\u00f4\u017ee by\u0165 vl\u00e1knina priate\u013eom aj nepriate\u013eom. Tu sa dozviete, ako r\u00f4zne druhy vl\u00e1kniny ovplyv\u0148uj\u00fa IBS: <\/p>\n<ol>\n<li><strong>Rozpustn\u00e1 vl\u00e1knina<\/strong>: V\u0161eobecne je \u013eah\u0161ia pre tr\u00e1viaci syst\u00e9m \u013eud\u00ed s tr\u00e1viacimi probl\u00e9mami. M\u00f4\u017ee pom\u00f4c\u0165 na hna\u010dku aj z\u00e1pchu t\u00fdm, \u017ee normalizuje pohyb \u010driev. V porovnan\u00ed s nerozpustnou vl\u00e1kninou m\u00e1 tie\u017e men\u0161iu tendenciu sp\u00f4sobova\u0165 plynatos\u0165 a nad\u00favanie.  <\/li>\n<li><strong>Nerozpustn\u00e1 vl\u00e1knina<\/strong>: M\u00f4\u017ee by\u0165 n\u00e1ro\u010dnej\u0161ia na str\u00e1venie pre \u013eud\u00ed s IBS, najm\u00e4 ak m\u00e1te citliv\u00fd tr\u00e1viaci syst\u00e9m. M\u00f4\u017ee zhor\u0161ova\u0165 pr\u00edznaky, ako je nad\u00favanie, plynatos\u0165 a boles\u0165 brucha, najm\u00e4 ak sa konzumuje vo ve\u013ekom mno\u017estve. Je to sp\u00f4soben\u00e9 zv\u00fd\u0161enou ferment\u00e1ciou v \u010drev\u00e1ch, ktor\u00e1 m\u00f4\u017ee vies\u0165 k nadmernej produkcii plynov.  <\/li>\n<\/ol>\n<h2>FODMAP a vl\u00e1knina<\/h2>\n<p>Vl\u00e1knina sa \u010dasto nach\u00e1dza v potravin\u00e1ch, ktor\u00e9 obsahuj\u00fa aj <a href=\"https:\/\/allaboutibs.com\/sk\/co-je-to-dieta-s-nizkym-obsahom-fodmap\/\">FODMAPy<\/a>, sacharidy, ktor\u00e9 sa v \u010drev\u00e1ch neabsorbuj\u00fa, ale s\u00fa fermentovan\u00e9 \u010drevn\u00fdmi bakt\u00e9riami. <a href=\"https:\/\/allaboutibs.com\/cut-back-on-carbohydrates\/\">Di\u00e9ta s n\u00edzkym obsahom FODMAPov<\/a> sa pre mnoh\u00fdch pacientov stala najbe\u017enej\u0161\u00edm sp\u00f4sobom ako lie\u010di\u0165 pr\u00edznaky IBS. Viac inform\u00e1ci\u00ed n\u00e1jdete na <a href=\"https:\/\/www.monashfodmap.com\/\">webovej str\u00e1nke Monash Univerzity (anglicky)<\/a>. Di\u00e9ta pom\u00e1ha zni\u017eova\u0165 tvorbu plynov a vody v \u010drev\u00e1ch. M\u00f4\u017ee tie\u017e sp\u00f4sobi\u0165 nutri\u010dn\u00e9 nedostatky a vies\u0165 ku zbyto\u010dn\u00e9mu vyh\u00fdbaniu sa potravin\u00e1m. Je preto d\u00f4le\u017eit\u00e9 pochopi\u0165, ktor\u00e9 FODMAPy vyvol\u00e1vaj\u00fa va\u0161e pr\u00edznaky a v akom mno\u017estve. Vo v\u00e4\u010d\u0161ine pr\u00edpadov nie je potrebn\u00e9 \u00faplne vyl\u00fa\u010di\u0165 \u017eiadnu zlo\u017eku potrav\u00edn. Preto je v\u017edy d\u00f4le\u017eit\u00e9 vyh\u013eada\u0165 registrovan\u00e9ho dietol\u00f3ga, ktor\u00fd v\u00e1m pom\u00f4\u017ee s identifik\u00e1ciou potravinov\u00fdch sp\u00fa\u0161\u0165a\u010dov. Rovnako m\u00f4\u017ee by\u0165 pre v\u00e1s prospe\u0161n\u00e9 si nejak\u00fa dobu zapisova\u0165, \u010do jete a va\u0161e pr\u00edznaky pomocou n\u00e1\u0161ho bezplatn\u00e9ho online <a href=\"https:\/\/allaboutibs.com\/wp-content\/uploads\/2024\/11\/Food-and-Symptom-Diary-\u2013-SK-copy.pdff\">Z\u00e1pisn\u00edka jedla a pr\u00edznakov<\/a>. Dlhodob\u00e9 dr\u017eanie di\u00e9ty s n\u00edzkym obsahom FODMAPov sa neodpor\u00fa\u010da. Ak v\u0161ak h\u013ead\u00e1te zdroj vl\u00e1kniny s n\u00edzkym obsahom FODMAPov, vysk\u00fa\u0161ajte psyllium. <em>Psyllium <\/em>je rozpustn\u00e1 vl\u00e1knina, ktor\u00e1 absorbuje vodu a pom\u00e1ha tvori\u0165 m\u00e4k\u0161iu a objemnej\u0161iu stolicu, \u010d\u00edm zmier\u0148uje z\u00e1pchu a hna\u010dku bez toho, aby sp\u00f4sobovala nadmern\u00e9 nad\u00favanie alebo plynatos\u0165.        <\/p>\n<h2>U\u017eito\u010dn\u00e9 rady<\/h2>\n<ol>\n<li><strong>Vl\u00e1kninu zav\u00e1dzajte postupne: P<\/strong>r\u00edli\u0161 ve\u013ek\u00e9 mno\u017estvo vl\u00e1kniny m\u00f4\u017ee zhor\u0161i\u0165 va\u0161e pr\u00edznaky a sp\u00f4sobi\u0165 nad\u00favanie, \u010di nepr\u00edjemn\u00e9 pocity. Vl\u00e1kninu zav\u00e1dzajte do stravy postupne, aby ste dali tr\u00e1viacemu syst\u00e9mu \u010das sa prisp\u00f4sobi\u0165. <\/li>\n<li><strong>Zamerajte sa na rozpustn\u00fa vl\u00e1kninu<\/strong>: zara\u010fte do jed\u00e1lni\u010dka viac rozpustnej vl\u00e1kniny, napr\u00edklad ovos, ban\u00e1ny, bobu\u013eovit\u00e9 ovocie, mrkvu a \u013eanov\u00e9 semienka. Tieto potraviny s\u00fa zvy\u010dajne \u0161etrnej\u0161ie k \u010drev\u00e1m. <\/li>\n<li><strong>Mierne mno\u017estvo nerozpustnej vl\u00e1kniny<\/strong>: Hoci sa nemus\u00edte \u00faplne vyh\u00fdba\u0165 nerozpustnej vl\u00e1knine, dbajte na ve\u013ekos\u0165 porci\u00ed. Siahnite sk\u00f4r po uvarenej zeleniny a ovoc\u00ed bez \u0161upky. <\/li>\n<li><strong>Pite dostatok tekut\u00edn<\/strong>: Vl\u00e1knina funguje najlep\u0161ie, ke\u010f absorbuje vodu. Pite ve\u013ea tekut\u00edn po\u010das cel\u00e9ho d\u0148a, aby ste vl\u00e1knine pomohli efekt\u00edvne plni\u0165 jej \u00falohu a predi\u0161li z\u00e1pche. <\/li>\n<li><strong>Po\u010d\u00favajte svoje telo:<\/strong> Ka\u017ed\u00fd pacient s IBS reaguje na vl\u00e1kninu inak. Venujte pozornos\u0165 tomu, ako va\u0161e telo reaguje na r\u00f4zne potraviny bohat\u00e9 na vl\u00e1kninu, a pod\u013ea toho upravte svoj jed\u00e1lni\u010dek. <\/li>\n<li><strong>Vyh\u013eadajte odborn\u00edka: <\/strong>Zisti\u0165, ako zv\u00fd\u0161i\u0165 pr\u00edjem vl\u00e1kniny pri va\u0161om \u0161pecifickom stave, m\u00f4\u017ee by\u0165 n\u00e1ro\u010dn\u00e9. Ak si nie ste ist\u00ed, kde za\u010da\u0165, pora\u010fte sa s dietol\u00f3gom, ktor\u00fd sa \u0161pecializuje na IBS. Ten v\u00e1m m\u00f4\u017ee poskytn\u00fa\u0165 individu\u00e1lne rady na z\u00e1klade va\u0161ich \u0161pecifick\u00fdch potrieb a pr\u00edznakov.  <\/li>\n<\/ol>\n<h2>Potraviny, ktor\u00e9 sa oplat\u00ed zv\u00e1\u017ei\u0165<\/h2>\n<ul>\n<li><strong>Zdroje rozpustnej vl\u00e1kniny<\/strong>:\n<ul>\n<li>Ovsen\u00e9 vlo\u010dky<\/li>\n<li>Jablk\u00e1 (bez \u0161upky)<\/li>\n<li>\u010cu\u010doriedky<\/li>\n<li>Mrkva<\/li>\n<li>Chia semienka<\/li>\n<\/ul>\n<\/li>\n<li><strong>Zdroje nerozpustnej vl\u00e1kniny (len s mierou<\/strong>):\n<ul>\n<li>Celozrnn\u00fd chlieb<\/li>\n<li>Hned\u00e1 ry\u017ea<\/li>\n<li>Orechy a semienka<\/li>\n<li>Listov\u00e1 zelenina (varen\u00e1)<\/li>\n<li>\u0160upka ovocia a zeleniny<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Rozpustn\u00e9 vl\u00e1kniny s n\u00edzkym obsahom FODMAPov, ako je psyllium, m\u00f4\u017eu v\u00e4\u010d\u0161ine pacientov prinies\u0165 \u00fa\u013eavu bez zhor\u0161enia pr\u00edznakov. Vedenie z\u00e1pisn\u00edka jedla a pr\u00edznakov m\u00f4\u017ee tie\u017e pom\u00f4c\u0165 identifikova\u0165 sp\u00fa\u0161\u0165a\u010de pr\u00edznakov. S prib\u00fadaj\u00facim v\u00fdskumom sa na\u0161e poznatky o \u00falohe vl\u00e1kniny v zdrav\u00ed tr\u00e1viaceho traktu neust\u00e1le zlep\u0161uj\u00fa, \u010do pon\u00faka n\u00e1dej na lep\u0161ie lie\u010debn\u00e9 strat\u00e9gie a zlep\u0161enie kvality \u017eivota \u013eud\u00ed s t\u00fdmito ochoreniami. Ke\u010f porozumiete tomu, ako r\u00f4zne typy vl\u00e1kniny ovplyv\u0148uj\u00fa v\u00e1\u0161 organizmus, viete si lep\u0161ie zostavi\u0165 jed\u00e1lni\u010dek, ktor\u00fd prispeje k va\u0161ej pohode. \u010eal\u0161ie tipy, recepty a podporu pri zvl\u00e1dan\u00ed IBS n\u00e1jdete na <a href=\"https:\/\/allaboutibs.com\/sk\/\" target=\"_new\" rel=\"noreferrer noopener\">str\u00e1nke vsetkooibs.sk.<\/a>    <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vl\u00e1knina je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou zdravej stravy, podporuje zdravie tr\u00e1viaceho traktu a pravidelnos\u0165 stolice. Ak v\u0161ak m\u00e1te syndr\u00f3m dr\u00e1\u017ediv\u00e9ho \u010dreva (IBS) alebo in\u00fa funk\u010dn\u00fa poruchu tr\u00e1viaceho traktu, zv\u00fd\u0161i\u0165 pr\u00edjem vl\u00e1kniny nemus\u00ed by\u0165 jednoduch\u00e9. Hoci je ve\u013emi d\u00f4le\u017eit\u00e1, nejde len o to, aby ste &#8222;jedli viac vl\u00e1kniny&#8220;. Po\u010fme presk\u00fama\u0165 vz\u0165ah medzi r\u00f4znymi typmi vl\u00e1kniny a IBS, aby [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":39733,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[218],"tags":[601,114,603,606,602,604,600,460,605,599,597,598],"class_list":["post-39754","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-liecba_sk","tag-co-je-to-vlaknina","tag-ibs-sk","tag-nerozpustna-vlaknina","tag-psyllium-sk","tag-rozpustna-vlaknina","tag-typy-vlakniny","tag-vlaknina-sk","tag-vlaknina","tag-vlaknina-a-fodmap","tag-vlaknina-a-hnacka","tag-vlaknina-a-ibs","tag-vlaknina-a-zapcha","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vl\u00e1knina a jej vplyv na IBS - all about IBS<\/title>\n<meta name=\"description\" content=\"Vl\u00e1knina je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou zdravej stravy. 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