{"id":12888,"date":"2022-05-27T05:52:43","date_gmt":"2022-05-27T05:52:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=12888"},"modified":"2022-05-27T05:52:43","modified_gmt":"2022-05-27T05:52:43","slug":"liczenie-kalorii-wyjasniamy-w-60-sekund","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2022\/05\/27\/liczenie-kalorii-wyjasniamy-w-60-sekund\/","title":{"rendered":"Liczenie kalorii \u2013 wyja\u015bniamy w 60 sekund!"},"content":{"rendered":"<p><strong>Liczenie kalorii mo\u017ce by\u0107 do\u015b\u0107 trudne, nawet je\u017celi potrafimy zrobi\u0107 to w\u0142a\u015bciwie. W ramach niniejszej serii om\u00f3wili\u015bmy wszystkie najwa\u017cniejsze kwestie zwi\u0105zane z tym tematem \u2013 mo\u017cna je sobie przypomnie\u0107 za pomoc\u0105 przygotowanego przez nas materia\u0142u filmowego. Je\u015bli jednak chcesz zg\u0142\u0119bi\u0107 to zagadnie\u00adnie nieco dok\u0142adniej, mamy tutaj dwie bardziej zaawansowane wska\u00adz\u00f3wki, kt\u00f3re warto pozna\u0107, zanim rozpoczniesz samodzielne zliczanie kalorii.<\/strong><\/p>\n<lite-youtube videoid=Y8BjUIZcY80 params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/Y8BjUIZcY80\/maxresdefault.webp');\"><\/lite-youtube>\n<h2><strong>Spos\u00f3b przygotowywania posi\u0142k\u00f3w wp\u0142ywa na ich warto\u015b\u0107 kaloryczn\u0105<\/strong><\/h2>\n<p>Gotowanie, sma\u017cenie, pieczenie, siekanie, mieszanie i inne metody przygo\u00adto\u00adwy\u00adwania \u017cywno\u015bci mog\u0105 zwi\u0119kszy\u0107 liczb\u0119 kalorii przyswajan\u0105 przez orga\u00adnizm. Na przyk\u0142ad du\u017ce surowe jajko zawiera 72 kcal, ugotowane na twardo \u2013 78 kcal, jajecznica \u2013 84 kcal, a jajko sma\u017cone \u2013 98 kcal. To przecie\u017c r\u00f3\u017c\u00adnica si\u0119gaj\u0105ca 35%. Z kolei 100 g ziemniak\u00f3w zawiera 87 kcal \u2013 je\u015bli je ugotujemy, ale gdy je upieczemy, b\u0119d\u0105 mie\u0107 94 kcal. A frytki? A\u017c 316! Podczas \u015bledzenia kalorii w diecie trzeba pami\u0119ta\u0107 o sprawdzaniu warto\u015bci kalorycznych dla stosowanych metod przygotowywania posi\u0142k\u00f3w. Warto\u015b\u0107 kaloryczna surowych sk\u0142adnik\u00f3w mo\u017ce wprowadzi\u0107 nas w b\u0142\u0105d.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BZMHLqglg6s\/?utm_source=ig_embed&#038;ig_rid=5a39b758-69a3-45ba-8b19-a0bf80c025e7<\/p>\n<h2><strong>Tw\u00f3j organizm nie przyswaja wszystkich dostarczanych kalorii<\/strong><\/h2>\n<p>W 1897 roku naukowiec Wilbur Atwater przeprowadzi\u0142 szereg do\u015bwiadcze\u0144. Poz\u00adwo\u00adli\u0142y mu one oszacowa\u0107 warto\u015b\u0107 kaloryczn\u0105 w\u0119glowodan\u00f3w, t\u0142uszcz\u00f3w i bia\u00ad\u0142ek. Na podstawie bada\u0144 opracowa\u0142 formu\u0142\u0119 4-9-4, kt\u00f3r\u0105 stosujemy do dzi\u015b. Formu\u0142a zak\u0142ada, \u017ce 1 g w\u0119glowodan\u00f3w zawiera 4 kcal, 1 g t\u0142uszczu dostarcza 9 kcal, a 1 g bia\u0142ka \u2013 4 kcal. Udowodniono jednak, \u017ce wz\u00f3r ten sprawdza si\u0119 w przypadku niekt\u00f3rych produkt\u00f3w spo\u017cywczych, ale nie wszystkich. Na przyk\u0142ad pozwala on okre\u015bli\u0107 jedynie 68% szacowanej zawarto\u015bci kalorii w migda\u0142ach i tylko 79% dla orzech\u00f3w w\u0142oskich. Z drugiej jednak strony na podstawie tej samej formu\u0142y mo\u017cna uzyska\u0107 128% szacowanej zawarto\u015bci kalorii dla jarmu\u017cu, 117% dla pomidor\u00f3w i 115% w przypadku gotowanej czarnej fasoli.<\/p>\n<p>Liczenie kalorii, pomimo wynikaj\u0105cych z niego ogranicze\u0144, o kt\u00f3rych mowa w niniejszym cyklu, mo\u017ce stanowi\u0107 przydatne narz\u0119dzie do redukcji masy cia\u0142a. Nale\u017cy pami\u0119ta\u0107, aby zawsze podchodzi\u0107 do tych kalkulacji z przymru\u00ad\u017ceniem oka \u2013 liczenie kalorii nie jest nauk\u0105 \u015bcis\u0142\u0105 (zw\u0142aszcza w przypadku cz\u0142owieka, kt\u00f3ry jest istot\u0105 woln\u0105 i samodzieln\u0105). Je\u017celi jednak liczenie kalorii by\u0142oby efektywnym sposobem utraty masy cia\u0142a, a przy tym mieliby\u015b\u00admy do dyspozycji odpowiedni plan utrzymania wagi pod kontrol\u0105, warto t\u0119 metod\u0119 wypr\u00f3bowa\u0107.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><a href=\"https:\/\/www.skoda-auto.pl\/modele\/superb\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-11628 aligncenter\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2021\/12\/640x350-2-1.jpg\" alt=\"\" width=\"640\" height=\"350\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2021\/12\/640x350-2-1.jpg 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2021\/12\/640x350-2-1-300x164.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Liczenie kalorii mo\u017ce by\u0107 do\u015b\u0107 trudne, nawet je\u017celi potrafimy zrobi\u0107 to w\u0142a\u015bciwie. W ramach niniejszej serii om\u00f3wili\u015bmy wszystkie najwa\u017cniejsze kwestie [&hellip;]<\/p>\n","protected":false},"author":153,"featured_media":12891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-12888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Liczenie kalorii \u2013 wyja\u015bniamy w 60 sekund! - \u0160koda We Love Cycling - Poland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/pl\/2022\/05\/27\/liczenie-kalorii-wyjasniamy-w-60-sekund\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Liczenie kalorii \u2013 wyja\u015bniamy w 60 sekund!\" \/>\n<meta property=\"og:description\" content=\"Liczenie kalorii mo\u017ce by\u0107 do\u015b\u0107 trudne, nawet je\u017celi potrafimy zrobi\u0107 to w\u0142a\u015bciwie. 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