Cukry a naše zdravie

Napísal LIVE POSITIVELY 09. október 2011

Príjem a spracovanie cukrov je vrodenou a univerzálnou schopnosťou ľudí. Už od narodenia riadi sladká chuť cicavcov  a prirodzene ich vedie k výberu bezpečných a výživných pokrmov a nápojov.


Horká chuť nás naopak varuje pred možným nebezpečenstvom škodlivosti. Odpoveď organizmu na jednotlivé chute v skoršom veku upravuje výber potravín, ktoré preferujeme v dospelosti. Už oddávna ľudia uprednostňovali skôr sladké jedlá, nápoje a sladidlá. Celkový výber jedla bol silno ovplyvňovaný práve sladkou chuťou.

Vedci a odborníci sa často zaoberajú rolou sacharidov v strave. Ich funkcia je oblasťou verejného záujmu a mnohé výskumy zisťujú, či sú cukry príčinou niektorých chorôb. Spájajú ich s ochoreniami srdca, cukrovky a zvýšenou telesnou hmotnosťou. V roku 2010 hovorila väčšina nutričných odborníkov o škodlivosti cukru a odporúčala ich obmedzovanie. Neskôr však Európsky úrad pre bezpečnosť poukázal na nepresvedčivé dôkazy pri skúmaní úlohy sacharidov. Zistilo sa, že naša váha a prípadne choroby súvisia skôr s celkovým stravovaním. [1]

Duševný výkon a správanie
Početné štúdie poukázali aj na fakt, že spotreba cukru nemá vplyv na hyperaktivitu človeka a udržanie jeho pozornosti. Za určitých okolností môže príjem cukrov zvýšiť výkon pri riešení kognitívnych úloh. Pri správnom stravovaní a pitnom režime je dôležité dbať na vyvážený príjem kalórií. Ich zvýšený počet telo nedokáže spotrebovať a to vo väčšine prípadov vedie k zvýšeniu telesnej hmotnosti.

Športový výkon
„Glukóza je prednostný zdroj energie pre väčšinu telesných buniek. Glukóza sa skladuje v pečeni a vo svaloch vo forme zložitého sacharidu glykogénu. Zásobné kapacity pre glykogén sú obmedzené. Zásoby glykogénu u dospelého človeka sú 500 g, pričom 300 – 400 g z týchto zásob je vo svaloch. Pečeňový glykogén je dôležitý pre rôzne funkcie tohto orgánu, napríklad pre detoxikáciu alebo pre vyrovnávanie a normalizáciu hladiny glukózy v krvi v období medzi dennými jedlami. Svalový glykogén slúži primárne ako zdroj energie pre samotné svaly,“ uviedol odborník na obezitu, výživu a zdravý životný štýl MUDr. Peter Minárik s odvolaním sa na správu Európskeho úradu pre bezpečnosť potravín (EFSA).[2]

Podľa americkej Vysokej školy pre športovú medicínu je výkon a vytrvalosť počas dlhej fyzickej aktivity ovplyvnená nielen dehydratáciou, ale aj poklesom hladiny cukru v krvi. Má tiež vplyv na vyčerpanie svalových sacharidov (glykogénu). Konzumácia sacharidov v podobe jednoduchých cukrov môže pri dlhodobej fyzickej aktivite pomôcť. Zdrží únavu a zlepší výkon tým, že privádza energiu priamo do mozgu a svalov. Šetrí tak prácu svalov a pečeňového glykogénu. Najznámejšie športové nápoje obsahujú zmes zdrojov sacharidov ako sú cukry, sacharóza, glukóza, fruktóza, ktoré poskytujú približnú dávku 13-19 gramov sacharidov na objem 240 ml.

Správna telesná hmotnosť
Náš metabolizmus spaľuje každý deň kalórie z potravín a nápojov, ktoré skonzumujeme. Pre optimálnu telesnú hmotnosť je dôležitá energetická bilancia, ktorú si zabezpečíme správnym pomerom prijatých kalórií a dostatočnou fyzickou aktivitou. Rôzne výživové odporúčania nutričných odborníkov spájajú priberanie na váhe práve s rôznymi osladenými nápojmi. Je však dôležité si uvedomiť, že priberanie na váhe nemusí mať za následok samotný cukor v nápoji, ale celkový kalorický obsah nápoja.

„Význam sacharidov pri rozvoji obezity je v porovnaní s tukmi podstatne menší. Sacharidy majú nižší obsah  (hustotu) energie (17 kJ/g) než majú tuky (38 kJ/g). Pri vyššom príjme sacharidov dochádza k aktivácii sympatického nervového systému, a následne k adaptačnému zvýšeniu ich spaľovania. Vďaka tomu sa zvyšuje energetický výdaj. Výsledky niektorých štúdií poukazujú na to, že predovšetkým jednoduché cukry, najmä fruktóza a sacharóza, stimulujú sympatický nervový systém a zvyšujú energetický výdaj. Tento jav je však závislý od množstva skonzumovaného cukru. Pri dlhodobom nadmernom príjme sacharidov, predovšetkým jednoduchých cukrov, sa nadbytočný cukor v tele najmä vplyvom tvorby hormónu inzulínu mení na zásobný tuk,“ uviedol MUDr. Peter Minárik.

Hnacou silou súčasnej vlny obezity je najmä nevyvážené stravovanie. Zdravá strava by mala obsahovať optimálny pomer tukov, sacharidov a bielkovín. Ak chcete schudnúť a byť zdravý, je potrebné sa vyhýbať drastickým diétam a neustálemu balansovaniu medzi normálnou hmotnosťou a nadváhou. Pri výpočte celkového príjmu kalórií je dôležité spočítať nielen príjem z jedla, ale aj tekutej stravy, ktorú prijímame vo forme nápojov. Vo väčšine prípadov stačí pri chudnutí upraviť veľkosť porcií, ktorá bude optimálna. V spojení s dostatočnou fyzickou aktivitou, potravinami a sladenými nápojmi s nízkym obsahom kalórií si ľudia pri chudnutí nemusia odoprieť ani túžbu na sladké.

[1] http://www.beverageinstitute.org/en_US/pages/article-understanding-sugars-and-health.html

[2] EFSA Journal 2010; 8(3): 1462

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6 komentárov

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    area to warm up and funky your nerves! For the
    skilled the hosts Eliot and Adam provide high quality competition arrangements,
    robust spotters and very, very good tools to raise on.
    Once you compete, they will send us the outcomes and we are going to then ship
    you the invitations for the competitions you could have certified for.

    Please submit your qualifying whole to on your British Championships invitation. This
    is a 10 week deadlift program designed for build up work capacity
    in the course of the aggressive off-season.
    For the "Best General Lifter" Award, the IPF Points system is used.

    The IPF Factors system is a mathematical method that compares
    athletes throughout different weight classes. A regional occasion is the place you compete against a few of the finest
    lifters in a specific area. Depending on your power and want, you'll have the ability to compete at five ranges of competitors.
    Typically, you must compete at each stage in the order
    that is outlined under to find a way to qualify for the subsequent.
    Ms Clark said powerlifting is her "passion and makes her feel empowered" and she or he hopes to inspire other girls to be more self-confident.
    At Strength Ambassadors, we consider in creating an inclusive, supportive setting where everybody
    can feel empowered to achieve their goals, regardless
    of their starting point.
    Our highly skilled coaches are enthusiastic about
    guiding you through safe, effective exercises, tailor-made to your degree and objectives.
    Be Part Of right now to elevate your powerlifting journey with expert guidance, training suggestions,
    and the camaraderie of passionate athletes nationwide. Over
    three seasons of competing throughout two different age categories and two
    weight classes, Miss Churchyard has set 24 British records, two European data and two world information. At this competition first time
    lifters are extraordinarily welcome as we now
    have the house and time to provide you and there's a welcoming and supportive environment.
    These coming back to the sport, having had a break or are still
    discovering their way may also recognize the extra relaxed however hyped ambiance.
    Please remember there are gear and guidelines variations between the federations so please
    check! For the WRPF UK – they require you to
    have a BPU or ABPU membership AT competitors so as for you to
    quaify for our own main competitions.
    Each jurisdiction may have completely different necessities to compete at this stage,
    which can embrace having competed in a selection of native competitions or reaching a qualification normal.
    There could additionally be more individuals in your age and
    weight class at this degree to compete in opposition to.

    Energy Ambassadors is dedicated to providing a top-tier
    community setting for powerlifting, Olympic weightlifting, and strongman training.
    With experienced coaches and a welcoming group, we offer everything
    you should achieve your targets safely and confidently. Turning Into a member of Powerlifting America
    grants you entry to premier competitions, unique sources, and a supportive
    community of fellow lifters dedicated to the sport.
    Powerlifting consists of three completely different lifts - a squat,
    deadlift and a bench press.
    As such, it tends to have shorter mesocycles than other programs.

    These usually vary from 1 training session in size to 2 weeks.
    The USPA is among the largest powerlifting federations created by lifters, for lifters.
    With over 350 competitions nationwide, lifters from all talent ranges are supplied an opportunity to showcase their efforts in a secure and aggressive environment.
    Whether Or Not it be isolation exercises for a lagging
    muscle group or particular methods to bust by way of a sticking point, powerlifting programs can be altered
    along the best way as wanted. In competition particularly,
    powerlifters use a range of techniques to succeed
    in optimal arousal ranges for peak energy efficiency.
    Every yr you'll need to register to be part of your local State or Provincial powerlifting
    affiliation. You ought to be capable of see a calendar of events for
    upcoming competitions. This is the case should you're residing in North America, as every state and province has a governing powerlifting body.
    However know that after the primary one is out of the way in which, you will be far more prepared to succeed in new ranges of strength at your
    second competition. The actuality is that you're going to by no means feel prepared lifting at your first
    competitors.
    I would highly encourage you to rent a powerlifting coach when starting.
    The main goal of a powerlifting program is to build your power within the squat, bench press, and deadlift, to be
    able to lift as a lot weight as possible for
    1 repetition. British Powerlifting has a complete competitors programme starting at local level and progressing via national as a lot as British Championships.

    These entice numerous lifters, for example over four hundred athletes competed in the 2015 British
    Basic Championships. We ship teams to all European and World Championships across all the age groups
    and disciplines with a high diploma of success. This is a great venue – the staff there are all supportive of particularly novices and this venue is amongst the greatest outfitted and devoted gyms in the area.
    We are operating this over in the future to start with as with all our first time venues and all lifters of all expertise and levels are welcome.

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