{"id":3005,"date":"2017-03-09T11:30:35","date_gmt":"2017-03-09T11:30:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=3005"},"modified":"2017-04-12T06:05:01","modified_gmt":"2017-04-12T06:05:01","slug":"makroelementy-sa-wlasciwe-proporcje","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/03\/09\/makroelementy-sa-wlasciwe-proporcje\/","title":{"rendered":"Makroelementy \u2013 jakie s\u0105 w\u0142a\u015bciwe proporcje?"},"content":{"rendered":"
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W\u0119glowodany, bia\u0142ka i t\u0142uszcze to trzy g\u0142\u00f3wne makroelementy. Jakiej ilo\u015bci ka\u017cdego z nich potrzebujesz? Niekt\u00f3rzy r\u0119cz\u0105 za diety niskow\u0119glowodanowe, inni uwa\u017caj\u0105, \u017ce najw\u0142a\u015bciwsze s\u0105 niskot\u0142uszczowe, ale sk\u0105d wiadomo, kto ma racj\u0119? Sp\u00f3jrzmy na to, co naturalne i co zalecane, a potem mo\u017cesz samodzielnie zdecydowa\u0107, jakie proporcje s\u0105 dla ciebie dobre.<\/p>\n

Bia\u0142ka to element sta\u0142y<\/strong><\/p>\n

Kiedy b\u0119dziesz czyta\u0107 online o proporcjach makroelement\u00f3w, dostrze\u017cesz, \u017ce ludzie zwykle k\u0142\u00f3c\u0105 si\u0119 o t\u0142uszcze i w\u0119glowodany. A to dlatego, \u017ce nasze zapotrzebowanie na bia\u0142ko nie r\u00f3\u017cni si\u0119 specjalnie i nie da si\u0119 go niczym innym zast\u0105pi\u0107. Zdrowe spo\u017cycie bia\u0142ka powinno waha\u0107 si\u0119 pomi\u0119dzy 15% a 35% spo\u017cywanych kalorii og\u00f3\u0142em. Je\u015bli nie dostarczysz\u00a0wystarczaj\u0105cej ilo\u015bci bia\u0142ka, twoje cia\u0142o upomni si\u0119 o nie stale rosn\u0105cym g\u0142odem. Ma\u0142o prawdopodobne, aby ktokolwiek z dostatnich kraj\u00f3w cywilizacji zachodniej m\u00f3g\u0142by mie\u0107 niedostatek bia\u0142ka przez d\u0142u\u017cszy czas. Jego nadmiar te\u017c nie zdarza si\u0119 cz\u0119sto. Bia\u0142ko jest bardzo syc\u0105ce, a pokarmy, kt\u00f3re cz\u0119sto spo\u017cywamy w nadmiarze, np. ciastka, s\u0142odycze, chipsy, czekolada lub pizza, nie zawieraj\u0105 go zbyt du\u017co.<\/p>\n

https:\/\/www.instagram.com\/p\/BJrMnGzg9lw\/<\/p>\n

W\u0119glowodany s\u0105 g\u0142\u00f3wnym \u017ar\u00f3d\u0142em energii, prawda?<\/strong><\/p>\n

Wed\u0142ug obecnej wiedzy i zalece\u0144 \u015awiatowej Organizacji Zdrowia (WHO) w\u0119glowodany powinny by\u0107 g\u0142\u00f3wnym \u017ar\u00f3d\u0142em energii. To oznacza, \u017ce powinny stanowi\u0107 oko\u0142o 40\u201360% ca\u0142kowitego spo\u017cycia kalorii, czyli na t\u0142uszcze zostaje oko\u0142o 20\u201330%. Dlaczego zdecydowali\u015bmy, \u017ce w\u0119glowodany b\u0119d\u0105 g\u0142\u00f3wnym makroelementem?<\/p>\n<\/div>\n<\/div><\/div>

<\/div><\/div>
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Nie tak szybko, zdrowe t\u0142uszcze te\u017c si\u0119 dobrze sprawdz\u0105<\/strong><\/p>\n

Teoretycznie wcale nie potrzebujemy w\u0119glowodan\u00f3w w naszej diecie. Organizm mo\u017ce sam wyprodukowa\u0107 potrzebne mu w\u0119glowodany poprzez proces glukoneogenezy. Proces ten jednak wymaga energii, wi\u0119c wydaje si\u0119 sensowne, aby w diecie dostarcza\u0107 do organizmu jakie\u015b w\u0119glowodany (dla funkcji m\u00f3zgu i systemu odporno\u015bciowego). Rzecz w tym, \u017ce nasze mi\u0119\u015bnie mog\u0105 polega\u0107 wy\u0142\u0105cznie na t\u0142uszczach (w formie keton\u00f3w) w niskich, \u015brednich i nawet wysokich nat\u0119\u017ceniach z odpowiedni\u0105 adaptacj\u0105.<\/p>\n

https:\/\/www.instagram.com\/p\/BKCyuMcAlEi\/<\/p>\n

Jakie s\u0105 naturalne proporcje makroelement\u00f3w?<\/strong><\/p>\n

We\u017amy na przyk\u0142ad mleko kobiece: zawiera ono oko\u0142o 54% kalorii w t\u0142uszczu i oko\u0142o 39% w w\u0119glowodanach. Innym interesuj\u0105cym przyk\u0142adem jest post, gdy organizmowi nie dostarcza si\u0119 \u017cadnego dodatkowego paliwa, a cia\u0142o pobiera 64% energii z t\u0142uszcz\u00f3w i 13% z w\u0119glowodan\u00f3w. W kr\u00f3lestwie zwierz\u0105t \u015brednia dieta ssaka zak\u0142ada 70% energii pobieranej z t\u0142uszcz\u00f3w i 10% z w\u0119glowodan\u00f3w. Je\u015bli we\u017amiemy pod uwag\u0119\u00a0na naszych przodk\u00f3w, to wi\u0119kszo\u015b\u0107 z nich dostawa\u0142a oko\u0142o 65% kalorii z t\u0142uszcz\u00f3w i 20% z w\u0119glowodan\u00f3w, chocia\u017c zdarzy\u0142y si\u0119 te\u017c wyj\u0105tki z 50% kalorii z w\u0119glowodan\u00f3w.<\/p>\n

Patrz\u0105c na populacje \u017cyj\u0105ce tradycyjnie, obecn\u0105 nauk\u0119 i nasz\u0105 fizjologi\u0119, mo\u017cna stwierdzi\u0107, \u017ce nasz organizm dobrze sobie radzi z t\u0142uszczem jako g\u0142\u00f3wnym \u017ar\u00f3d\u0142em energii. Dop\u00f3ki wybieramy prawdziwe, zdrowe pokarmy, decyzja o tym, czy w\u0119glowodany czy t\u0142uszcze stanowi\u0105 g\u0142\u00f3wne \u017ar\u00f3d\u0142o energii, nale\u017cy do nas. Je\u015bli wci\u0105\u017c nie masz pewno\u015bci, kt\u00f3ra droga jest dla ciebie odpowiednia, nie przejmuj si\u0119. W najbli\u017cszym czasie pojawi si\u0119 kilka artyku\u0142\u00f3w po\u015bwi\u0119conych tematyce makroelement\u00f3w. Ka\u017cdemu z nich przyjrzymy si\u0119 dok\u0142adniej i uzupe\u0142nimy je o bardzo smaczne przepisy!<\/p>\n

(\u017ar\u00f3d\u0142o zdj\u0119\u0107: welovecycling.com)<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

W\u0119glowodany, bia\u0142ka i t\u0142uszcze to trzy g\u0142\u00f3wne makroelementy. Jakiej ilo\u015bci ka\u017cdego z nich potrzebujesz? Niekt\u00f3rzy r\u0119cz\u0105 za diety niskow\u0119glowodanowe, inni […]<\/p>\n","protected":false},"author":76,"featured_media":3006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[105,16],"global-categories":[],"class_list":["post-3005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-makroelementy","tag-zdrowie"],"yoast_head":"\nMakroelementy \u2013 jakie s\u0105 w\u0142a\u015bciwe proporcje? - \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\/2017\/03\/09\/makroelementy-sa-wlasciwe-proporcje\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Makroelementy \u2013 jakie s\u0105 w\u0142a\u015bciwe proporcje?\" \/>\n<meta property=\"og:description\" content=\"W\u0119glowodany, bia\u0142ka i t\u0142uszcze to trzy g\u0142\u00f3wne makroelementy. 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