{"id":655209,"date":"2026-03-27T06:40:27","date_gmt":"2026-03-27T05:40:27","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=655209"},"modified":"2026-03-27T09:14:44","modified_gmt":"2026-03-27T08:14:44","slug":"jak-dziala-blonnik-pokarmowy","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/jak-dziala-blonnik-pokarmowy\/","title":{"rendered":"Jak dzia\u0142a b\u0142onnik pokarmowy?"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/03\/jak-dziala-blonnik.jpg\" alt=\"jak dzia\u0142a b\u0142onnik pokarmowy\" \/><\/p>\n<p class=\"post_content\">Dzia\u0142anie b\u0142onnika pokarmowego zale\u017cy od jego rodzaju &#8211; czyli od tego, czy rozpuszcza si\u0119 w wodzie, czy te\u017c nie. B\u0142onnik rozpuszczalny w kontakcie z wod\u0105 tworzy \u017cel i p\u0119cznieje. B\u0142onnik nierozpuszczalny dzia\u0142a w spos\u00f3b mechaniczny.<\/p>\n<p class=\"post_content\">B\u0142onnik rozpuszczalny w wodzie, dzi\u0119ki swojej strukturze, mo\u017ce zwi\u0119ksza\u0107 uczucie syto\u015bci, poniewa\u017c spowalnia opr\u00f3\u017cnianie \u017co\u0142\u0105dka. Tym samym mo\u017ce spowalnia\u0107 wch\u0142anianie glukozy i ogranicza\u0107 wahania cukru. Mi\u0119dzy innymi z tego wzgl\u0119du spo\u017cywanie produkt\u00f3w pe\u0142noziarnistych jest uwa\u017cane za zdrowsze ni\u017c jedzenie produkt\u00f3w ze zb\u00f3\u017c oczyszczonych.<\/p>\n<p>    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n      }\r\n      .product {\r\n\t\tdisplay:flex;\r\n        min-width: 50%;\r\n        text-align: center;\r\n      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href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/fitolizyna-pasta-doustna-100g-pzn-08300052\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300052.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Fitolizyna pasta doustna<\/div>\r\n            <div class=\"product__price\">19.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/section><br \/>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \"Polecane produkty\";\nvar wert = \"08305458\";\nvar wert1 = \"08304567\";\nvar wert2 = \"08301748\";\nvar wert3 = \"08302571\";<\/script><!-- start Woody Code Snippets CSS and JS -->\n<script 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productsWrapper.scrollWidth-productsWrapper.clientWidth;\r\nlet width = 0;\r\nlet xStart= 0;\r\nlet xEnd = 0;\r\nlet transformX = 0;\r\nlet xLeft = 0;\r\n\r\n\/\/ products.forEach(p => {\r\n\/\/     width =+ p.clientWidth;\r\n\/\/ })\r\nconst setTransform = function() {\r\n    productsWrapper.style.transform = `translate(${transformX}px)`;\r\n};\r\n\r\nconst scroll = function (e) {\r\nif(transformX >= -(scrollArea)|| transformX == -0) {\r\n    transformX = e.touches[0].clientX - xStart + xLeft; \r\n    setTransform();\r\n    if (transformX < -(scrollArea)) {\r\n        transformX = -(scrollArea); \r\n        setTransform();\r\n    } \r\n    if(transformX>0) {\r\n        transformX = 0;\r\n        setTransform();\r\n    }  \r\n} \r\n};\r\n\r\nproductsWrapper.addEventListener('touchmove', scroll);\r\n\r\nproductsWrapper.addEventListener('touchstart', (e)=> {\r\n    xStart = e.changedTouches[0].clientX;\r\n});\r\n\r\nproductsWrapper.addEventListener('touchend', (e)=> {\r\n    xLeft = transformX\r\n    \r\n});\r\n\n<\/script>\n<!-- end Woody Code Snippets CSS and JS -->\n<\/p>\n<p class=\"post_content\">Na szczeg\u00f3ln\u0105 uwag\u0119 zas\u0142uguje zdolno\u015b\u0107 b\u0142onnika rozpuszczalnego w wodzie, konkretnie beta-glukanu, do obni\u017cania cholesterolu. Dzieje si\u0119 to poprzez wi\u0105zanie kwas\u00f3w t\u0142uszczowych oraz ich efektywniejsze wydalanie, co rodzi konieczno\u015b\u0107 produkcji nowych kwas\u00f3w z zapas\u00f3w w\u0142asnych organizmu. Wtedy lipoproteiny niskiej g\u0119sto\u015bci (cholesterol LDL) jest zu\u017cywany na ten proces. Ponadto, gdy b\u0142onnik przemieszcza si\u0119 do jelit i w po\u0142\u0105czeniu z wod\u0105 tworzy \u017celow\u0105 pow\u0142ok\u0119, kt\u00f3ra mo\u017ce zmniejsza\u0107 ilo\u015b\u0107 wch\u0142anianego z po\u017cywienia cholesterolu.<\/p>\n<p class=\"post_content\">W wi\u0119kszo\u015bci produkt\u00f3w spo\u017cywczych znajduj\u0105 si\u0119 oba rodzaje b\u0142onnika, ale r\u00f3\u017cni\u0105 si\u0119 one od siebie ich ilo\u015bci\u0105. Beta glukan oraz inne typy b\u0142onnika rozpuszczalnego w wodzie znajdziemy przede wszystkim w produktach z owsa (w tym p\u0142atkach owsianych, najlepiej g\u00f3rskich &#8211; nieoczyszczonych), j\u0119czmieniu, babce jajowatej i plesznik, cytrusach, str\u0105czkach i nasionach chia oraz siemieniu lnianym.<\/p>\n<p class=\"post_content\">B\u0142onnik nierozpuszczalny dzia\u0142a w spos\u00f3b mechaniczny i nie wch\u0142ania si\u0119 do organizmu. Nie \u0142\u0105czy si\u0119 z wod\u0105, ale mo\u017ce przyspiesza\u0107 pasa\u017c jelitowy i zwi\u0119ksza\u0107 obj\u0119to\u015b\u0107 stolca, u\u0142atwiaj\u0105c wypr\u00f3\u017cnianie. Cz\u0119sto por\u00f3wnuje si\u0119 go do \u201emiote\u0142ki\u201d oczyszczaj\u0105cej jelita. Jest pomocny u os\u00f3b zmagaj\u0105cych si\u0119 z zaparciami i nieregularnymi wypr\u00f3\u017cnieniami.<\/p>\n<p class=\"post_content\">B\u0142onnik nierozpuszczalny znajdziemy m.in. w otr\u0119bach pszennych, pe\u0142noziarnistych produktach spo\u017cywczych (pieczywie, ry\u017cu, makaronie), sk\u00f3rkach owoc\u00f3w, i twardych oraz \u201ew\u0142\u00f3knistych\u201d warzywach.<\/p>\n<h2 class=\"post_h2\">Kt\u00f3ry rodzaj b\u0142onnika jest lepszy?<\/h2>\n<div class=\"separator\"><\/div>\n<p class=\"post_content\">Obydwa typy b\u0142onnika s\u0105 korzystne dla zdrowia, jednak mog\u0105 one mie\u0107 swoje ograniczenia. Je\u017celi, chc\u0105c zwi\u0119kszy\u0107 spo\u017cycie b\u0142onnika rozpuszczalnego, wprowadzamy go za szybko i zbyt wiele, mo\u017ce przyczynia\u0107 si\u0119 do dyskomfortu trawiennego, w tym wzd\u0119\u0107. Osoby o wra\u017cliwych jelitach mog\u0105 \u017ale na niego reagowa\u0107. B\u0142onnik nierozpuszczalny mo\u017ce podra\u017cnia\u0107 jelita u os\u00f3b zmagaj\u0105cych si\u0119 z biegunk\u0105 czy zaostrzeniem choroby zapalnej jelit. Ponadto nale\u017cy pami\u0119ta\u0107, by pi\u0107 odpowiednio wi\u0119ksz\u0105 ilo\u015b\u0107 wody przy zwi\u0119kszonym spo\u017cyciu obu typ\u00f3w b\u0142onnika i najpierw skonsultowa\u0107 si\u0119 z lekarzem je\u017celi przesz\u0142o si\u0119 operacje jelit, wyst\u0119puje zw\u0119\u017cenie lub zrosty i ryzyko niedro\u017cno\u015bci.<\/p>\n<table>\n<tbody>\n<tr>\n<th><\/th>\n<th>b\u0142onnik rozpuszczalny<\/th>\n<th>b\u0142onnik nierozpuszczalny<\/th>\n<\/tr>\n<tr>\n<td>jak dzia\u0142a?<\/td>\n<td>wi\u0105\u017ce wod\u0119, p\u0119cznieje, tworzy \u017celow\u0105 konsystencj\u0119, wzmacnia poczucie syto\u015bci, spowalnia opr\u00f3\u017cnianie \u017co\u0142\u0105dka, wspomaga wydalanie kwas\u00f3w t\u0142uszczowych<\/td>\n<td>zwi\u0119ksza obj\u0119to\u015b\u0107 stolca i przyspiesza pasa\u017c jelitowy<\/td>\n<\/tr>\n<tr>\n<td>w czym mo\u017ce pom\u00f3c?<\/td>\n<td>mo\u017ce pom\u00f3c w obni\u017ceniu poziomu cholesterolu, zmniejsza\u0107 wahania glukozy, zmi\u0119kcza\u0107 stolec, cz\u0119\u015bciowo regulowa\u0107 wypr\u00f3\u017cnianie<\/td>\n<td>w zaparciach, wspomaga regularno\u015b\u0107 wypr\u00f3\u017cnie\u0144, pasa\u017c jelitowy<\/td>\n<\/tr>\n<tr>\n<td>\u017ar\u00f3dla<\/td>\n<td>owies i produkty owsiane, j\u0119czmie\u0144, str\u0105czki, cytrusy, jab\u0142ka siemi\u0119 lniane, babka p\u0142esznik, nasiona chia<\/td>\n<td>pe\u0142noziarniste pieczywo, otr\u0119by, kasze, br\u0105zowy ry\u017c, orzechy, pestki, warzywa, sk\u00f3rki owoc\u00f3w i warzyw<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"post_content\">\u0179r\u00f3dlo<\/p>\n<ul>\n<li>El Khoury D, Cuda C, Luhovyy BL, Anderson GH. Beta glucan: health benefits in obesity and metabolic syndrome. J Nutr Metab. 2012;2012:851362. doi: 10.1155\/2012\/851362.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Dzia\u0142anie b\u0142onnika pokarmowego zale\u017cy od jego rodzaju &#8211; czyli od tego, czy rozpuszcza si\u0119 w wodzie, czy te\u017c nie. B\u0142onnik rozpuszczalny w kontakcie z wod\u0105 tworzy \u017cel i p\u0119cznieje. B\u0142onnik nierozpuszczalny dzia\u0142a w spos\u00f3b mechaniczny. B\u0142onnik rozpuszczalny w wodzie, dzi\u0119ki swojej strukturze, mo\u017ce zwi\u0119ksza\u0107 uczucie syto\u015bci, poniewa\u017c spowalnia opr\u00f3\u017cnianie \u017co\u0142\u0105dka. Tym samym mo\u017ce spowalnia\u0107 wch\u0142anianie [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":655210,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25679,1264,134,375],"tags":[],"class_list":["post-655209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pytania-i-odpowiedzi","category-vademecum","category-zdrowe-odzywianie","category-zdrowie-w-kuchni"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak dzia\u0142a b\u0142onnik pokarmowy - Apo-Discounter.pl<\/title>\n<meta name=\"description\" content=\"Dzia\u0142anie b\u0142onnika pokarmowego zale\u017cy od jego rodzaju - czyli od tego, czy rozpuszcza si\u0119 w wodzie, czy te\u017c nie. B\u0142onnik rozpuszczalny w kontakcie z wod\u0105 tworzy \u017cel i p\u0119cznieje. 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