{"id":7083,"date":"2023-12-06T11:46:39","date_gmt":"2023-12-06T10:46:39","guid":{"rendered":"https:\/\/niedobylska.com\/blog\/?p=7083"},"modified":"2023-12-06T11:46:41","modified_gmt":"2023-12-06T10:46:41","slug":"trawienie","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/trawienie\/","title":{"rendered":"Trawienie: jak je\u015b\u0107 m\u0105drze czasie \u015awi\u0105t?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Rozpocz\u0105\u0142 si\u0119 grudzie\u0144 i wszyscy ju\u017c z pewno\u015bci\u0105 my\u015blimy o nadchodz\u0105cych \u015awi\u0119tach i sylwestrze. Jakie kupi\u0107 prezenty? Co przygotowa\u0107 na \u015bwi\u0105teczny st\u00f3\u0142? I najwa\u017cniejsze: jak m\u00f3j \u017co\u0142\u0105dek zniesie tyle pyszno\u015bci \ud83d\ude09 Trawienie posi\u0142k\u00f3w to co\u015b, co sp\u0119dza wielu osobom sen z powiek &#8211; i to dos\u0142ownie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jak przebiega proces trawienia i jak mo\u017cesz wesprze\u0107 sw\u00f3j organizm w tej czynno\u015bci? O tym dowiesz si\u0119 w\u0142a\u015bnie z tego wpisu!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trawienie rozpoczyna si\u0119 w jamie ustnej<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ma\u0142o kto zdaje sobie spraw\u0119, \u017ce <strong>proces trawienia rozpoczyna si\u0119 ju\u017c w jamie ustnej.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stan i jako\u015b\u0107 naszego uz\u0119bienia a tak\u017ce praca \u015blinianek i enzym\u00f3w znajduj\u0105cych si\u0119 \u015blinie &#8211; <strong>to pierwszy przystanek na drodze do w\u0142a\u015bciwego trawienia.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Czy wiesz, \u017ce stopie\u0144 rozdrobnienia pokarmu w ustach decyduje o tym, jak b\u0119dziesz si\u0119 czu\u0107 przez reszt\u0119 dnia?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gdy bierzesz k\u0119s jedzenia, z\u0119by s\u0105 odpowiedzialne za jak najdok\u0142adniejsze rozdrobnienie i roztarcie posi\u0142ku. \u015alinianki, produkuj\u0105c \u015blin\u0119, wspieraj\u0105 ten proces rozrzedzajac to, co masz w ustach.<strong> Wa\u017cne, aby k\u0119s nie by\u0142 du\u017cy i aby dok\u0142adnie go prze\u017cu\u0107.<\/strong> Im dok\u0142adniejszy b\u0119dzie ten proces, tym wi\u0119ksza b\u0119dzie szansa, \u017ce enzymy znajduj\u0105ce si\u0119 w \u015blinie lepiej roz\u0142o\u017c\u0105 w\u0119glowodany i t\u0142uszcze, a<strong> to znacznie usprawni kolejne etapy trawienia.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Kiedy \u017cujesz,<strong> Tw\u00f3j m\u00f3zg wysy\u0142a sygna\u0142 do \u017co\u0142\u0105dka, w\u0105troby i trzustki, \u017ce nale\u017cy rozpocz\u0105\u0107 produkcj\u0119 enzym\u00f3w trawiennych<\/strong>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Im wolniej i dok\u0142adniej gryziesz, tym wi\u0119cej czasu ma Tw\u00f3j organizm na produkcj\u0119, na przyk\u0142ad, kwasu solnego w \u017co\u0142\u0105dku. Szybkie jedzenie sprawia, \u017ce jedzenie wpada do \u017co\u0142\u0105dka, w kt\u00f3rym nie ma jeszcze wystarczaj\u0105cej ilo\u015bci kwasu do dalszego roz\u0142o\u017cenia pokarmu. Niedok\u0142adne prze\u017cucie z kolei powoduje, \u017ce do \u017co\u0142\u0105dka wpadaj\u0105 zbyt du\u017ce kawa\u0142ki. Proces trawienia wyd\u0142u\u017ca si\u0119, potrzeba wi\u0119kszej ilo\u015bci kwasu solnego, a my czujemy dyskomfort.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-17-1024x683.jpg\" alt=\"jedzenie, trawienie, k\u0119s sera\" class=\"wp-image-7163\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-17-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-17-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-17-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-17.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Trawienie: rola dwunastnicy<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rozdrobniona i dobrze zakwaszona porcja posi\u0142ku trafia do dwunastnicy w jelicie cienkim. <\/strong>Tam rozpoczyna si\u0119<strong> kluczowy etap neutralizowania kwasu solnego, trawienia i wch\u0142aniania sk\u0142adnik\u00f3w pokarmowych.<\/strong> Trzustka rozpoczyna produkcj\u0119 enzym\u00f3w trzustkowych:<strong>&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>amylazy trzustkowej &#8211; <\/strong>odpowiedzialnej za rozk\u0142ad skrobi do cukr\u00f3w prostych, np. glukozy;<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>lipazy trzustkowej<\/strong> &#8211; odpowiedzialnej za roz\u0142o\u017cenie t\u0142uszcz\u00f3w do kwas\u00f3w t\u0142uszczowych i glicerolu;&nbsp;<\/li>\n\n\n\n<li><strong>trypsyny i chymotrypsyny<\/strong> &#8211; odpowiedzialnej za rozk\u0142ad bia\u0142ek do aminokwas\u00f3w i peptyd\u00f3w.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Glukoza, aminokwasy, kwasy t\u0142uszczowe &#8211; przez \u015bciany jelita cienkiego przedostaj\u0105 si\u0119 do krwiobiegu<\/strong>. Niestrawione resztki pokarmowe przesuwane s\u0105 dalej, do jelita grubego. Je\u015bli proces trawienia zosta\u0142 zaburzony i do dwunastnicy dosta\u0142a si\u0119 tre\u015b\u0107 pokarmowa niedostatecznie zakwaszona, trzustka wypu\u015bci zbyt ma\u0142o enzym\u00f3w, posi\u0142ek zostanie strawiony w niewystarczaj\u0105cy spos\u00f3b, zacznie zalega\u0107 w jelitach i z trudno\u015bci\u0105 b\u0119dzie przechodzi\u0142 dalej.<strong> Wtedy w\u0142a\u015bnie mo\u017ce pojawi\u0107 si\u0119 dyskomfort: uczucie ci\u0119\u017cko\u015bci, wzd\u0119cia i wra\u017cenie pe\u0142no\u015bci.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jednocze\u015bnie z enzymami trzustkowymi,<strong> do dwunastnicy uwalniana jest \u017c\u00f3\u0142\u0107<\/strong>, produkowana przez w\u0105trob\u0119. Obrazowo m\u00f3wi\u0105c:<strong> jest ona odpowiedzialna za rozk\u0142ad t\u0142uszcz\u00f3w na <\/strong><strong><em>krople<\/em><\/strong><strong>, co u\u0142atwia dzia\u0142anie lipazy trzustkowej.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Przez \u015bcianki jelita cienkiego glukoza, kwasy t\u0142uszczowe i aminokwasy przedostaj\u0105 si\u0119 do krwi. <strong>W odpowiedzi na poziom glukozy trzustka produkuje insulin\u0119. W\u0105troba magazynuje glukoz\u0119 pod postaci\u0105 glikogenu w\u0105trobowego<\/strong>. Ma r\u00f3wnie\u017c sw\u00f3j udzia\u0142 w przemianach aminokwas\u00f3w.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Niestrawione resztki pokarmu przesuwane s\u0105 do jelita grubego, dalej do okr\u0119\u017cnicy i w ko\u0144cu usuwane z organizmu.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-18-1024x683.jpg\" alt=\"uk\u0142ad pokarmowy, trawienie\" class=\"wp-image-7164\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-18-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-18-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-18-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-18.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tradycyjne potrawy \u015bwi\u0105teczne<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tradycyjne dania bo\u017conarodzeniowe s\u0105 posi\u0142kami <strong>bardzo s\u0142abo wypadaj\u0105cymi pod k\u0105tem zbilansowania. <\/strong>Niestety g\u0142\u00f3wn\u0105 ich sk\u0142adow\u0105 jest <strong>po\u0142\u0105czenie w\u0119glowodan\u00f3w i t\u0142uszczu.<\/strong> Z jednej strony &#8211; po\u0142\u0105czenie nasmaczniejsze. Z drugiej &#8211; <strong>najgorsze dla naszego metabolizmu i uk\u0142adu hormonalnego.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na polskim stole znajduj\u0105 si\u0119 najcz\u0119\u015bciej:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pierogi z kapust\u0105 lub z kapust\u0105 i grzybami, okraszone mas\u0142em<\/li>\n\n\n\n<li>ryba po grecku<\/li>\n\n\n\n<li>tradycyjna sa\u0142atka jarzynowa<\/li>\n\n\n\n<li>sma\u017cony karp<\/li>\n\n\n\n<li>minaj sma\u017cony w panierce<\/li>\n\n\n\n<li>barszcz czerwony z uszkami lub zupa grzybowa<\/li>\n\n\n\n<li>kapusta z grochem<\/li>\n\n\n\n<li>\u015bledzie w \u015bmietanie, oleju, pomidorach<\/li>\n\n\n\n<li>makie\u0142ki<\/li>\n\n\n\n<li>sernik, pierniki, orzechy, owoce<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Dodatkowo przez wiele lat praktykowano \u015bcis\u0142y post w dzie\u0144 Wigilii, kt\u00f3ry trwa\u0142 a\u017c do wieczora.<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Jak widzisz, bia\u0142ka w tych potrawach nie ma zbyt wiele bia\u0142ka daj\u0105cego syto\u015b\u0107.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-19-1024x683.jpg\" alt=\"trawienie, potrawy wigilijne\" class=\"wp-image-7165\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-19-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-19-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-19-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-19.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kolacja wigilijna<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Wyobra\u017a sobie, \u017ce siadasz do wigilijnego sto\u0142u. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kolacj\u0119 zaczynasz od barszczu z uszkami.<\/strong> W sk\u0142adzie barszczu jest cukier, uszka to odrobina farszu zamkni\u0119ta w cie\u015bcie z m\u0105ki pszennej. <strong>Nast\u0119pnie si\u0119gasz po pierogi<\/strong> &#8211; farsz z kapusty i grzyb\u00f3w w cie\u015bcie z m\u0105ki pszennej,<strong> polane mas\u0142em.<\/strong> Jeste\u015b ju\u017c w\u0142a\u015bciwie najedzona, ale <strong>si\u0119gasz po kawa\u0142ek sma\u017conego karpia<\/strong> (odrobina bia\u0142ka z t\u0142uszczem),<strong> \u015bledzia w \u015bmietanie <\/strong>(t\u0142uszcz z niewielk\u0105 ilo\u015bci\u0105 bia\u0142ka) i na deser: <strong>kawa, mandarynka, kawa\u0142ek sernika i makowca <\/strong>(ogrom w\u0119glowodan\u00f3w z t\u0142uszczem, z odrobin\u0105 bia\u0142ka).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u017bo\u0142\u0105dek jest mocno rozci\u0105gni\u0119ty, przepe\u0142niony<\/strong>. Ci\u0119\u017cko si\u0119 siedzi. Nie mia\u0142a\u015b czasu je\u015b\u0107 za dnia, wi\u0119c ca\u0142a kolacja zosta\u0142a zjedzona na pusty \u017co\u0142\u0105dek. By\u0142a\u015b g\u0142odna, zjad\u0142a\u015b du\u017co. Zaczyna si\u0119 uwalnianie glukozy, aminokwas\u00f3w i kwas\u00f3w t\u0142uszczowych do krwi. Poziom glukozy we krwi ro\u015bnie kosmicznie, trzustka dwoi si\u0119 i troi, \u017ceby produkowa\u0107 enzymy trawienne i insulin\u0119 na zbicie cukru. <strong>Pojawia si\u0119 senno\u015b\u0107.<\/strong> Na drugi dzie\u0144 &#8211; <strong>opuchlizna po w\u0119glowodanach, zatrzymana woda, zaparcia, wzd\u0119cia. <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>Czy mo\u017cna co\u015b zrobi\u0107, aby po kolacji wigilijnej czu\u0107 si\u0119 znacznie lepiej?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-20-1024x683.jpg\" alt=\"spacer na dobre trawienie\" class=\"wp-image-7166\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-20-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-20-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-20-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/12\/Natali-Blog-1200x800-20.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Jak poprawi\u0107 swoje trawienie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oto kilka wskaz\u00f3wek, jak mo\u017cesz poprawi\u0107 jako\u015b\u0107 swojego trawienia, aby nie tylko w \u015awi\u0119ta czu\u0107 si\u0119 lekko i unikn\u0105\u0107 nieprzyjemnych dolegliwo\u015bci:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Wk\u0142adaj do ust ma\u0142e k\u0119sy jedzenia i dok\u0142adnie \u017cuj, jedz powoli.<\/strong><\/li>\n\n\n\n<li><strong>Nie przejadaj si\u0119<\/strong> &#8211; s\u0142uchaj sygna\u0142\u00f3w, jakie wysy\u0142a Ci Tw\u00f3j organizm, nie musisz je\u015b\u0107 wszystkiego na raz, r\u00f3b sobie d\u0142u\u017csze przerwy mi\u0119dzy posi\u0142kami.<\/li>\n\n\n\n<li>Zaraz po jedzeniu <strong>unikaj odpoczynku w pozycji le\u017c\u0105cej<\/strong> &#8211; mo\u017ce si\u0119 zdarzy\u0107, \u017ce tre\u015b\u0107 \u017co\u0142\u0105dkowa uniesie si\u0119 w prze\u0142yku i do\u015bwiadczysz zgagi czy odbijania.<\/li>\n\n\n\n<li>Po zako\u0144czonym posi\u0142ku <strong>posied\u017a chwil\u0119 lub przespaceruj si\u0119<\/strong>. Wiesz, \u017ce 20 minutowy spacer dzia\u0142a podobnie jak 1 tabletka metforminy?<\/li>\n\n\n\n<li><strong>Pij wod\u0119, najlepiej z cytryn\u0105 lub naturalnym octem jab\u0142kowym<\/strong> &#8211; wspomo\u017ce produkcj\u0119 kwasu solnego w \u017co\u0142\u0105dku. Dodawaj do potraw zi\u00f3\u0142 usprawniaj\u0105cych trawienie.<\/li>\n\n\n\n<li><strong>Unikaj sk\u0142adnik\u00f3w, kt\u00f3re Ci szkodz\u0105<\/strong> &#8211; glutenu, nabia\u0142u, kapusty kiszonej czy sma\u017conej cebuli.<\/li>\n\n\n\n<li>Mo\u017cesz <strong>wspom\u00f3c si\u0119 farmakologicznie<\/strong> aptecznymi suplementami na poprawienie trawienia.<\/li>\n\n\n\n<li><strong>Unikaj alkoholu<\/strong> &#8211; niepotrzebnie dodatkowo obci\u0105\u017ca w\u0105trob\u0119, kt\u00f3ra i tak nie ma lekko przy \u015bwi\u0105tecznym stole.<\/li>\n\n\n\n<li>Je\u015bli to mo\u017cliwe &#8211; przemy\u015bl dok\u0142adnie, co chcesz postawi\u0107 na \u015bwi\u0105tecznym stole, aby opr\u00f3\u0107z w\u0119glowodan\u00f3w i t\u0142uszczy znalaz\u0142y si\u0119 tam <strong>dobre \u017ar\u00f3d\u0142a warto\u015bciowego bia\u0142ka.<\/strong><\/li>\n\n\n\n<li>Zachowaj UMIAR we wszystkim i <strong>zaplanuj sobie czas na \u015bwi\u0105teczn\u0105 aktywno\u015b\u0107 &#8211; <\/strong>je\u015bli nie trening, to chocia\u017c przejd\u017a sie <strong>codziennie na d\u0142u\u017cszy spacer na mrozie \ud83d\ude42<\/strong><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Rozpocz\u0105\u0142 si\u0119 grudzie\u0144 i wszyscy ju\u017c z pewno\u015bci\u0105 my\u015blimy o nadchodz\u0105cych \u015awi\u0119tach i sylwestrze. Jak\u2026<\/div>","protected":false},"author":2,"featured_media":7162,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[97,102],"tags":[183,145,279,139,280,277,93,278],"class_list":["post-7083","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jedz-zdrowo","category-zadbaj-o-zdrowie","tag-brak-energii","tag-dieta","tag-jelita","tag-objawy","tag-swieta","tag-trawienie","tag-zdrowie","tag-zoladek"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Trawienie: jak je\u015b\u0107 m\u0105drze czasie \u015awi\u0105t? - Burn It Blog<\/title>\n<meta name=\"description\" content=\"Jak przebiega trawienie i jak mo\u017cesz wesprze\u0107 sw\u00f3j organizm w tej czynno\u015bci? 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