{"id":3043,"date":"2017-03-13T17:52:15","date_gmt":"2017-03-13T17:52:15","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=3043"},"modified":"2017-04-08T21:22:18","modified_gmt":"2017-04-08T21:22:18","slug":"makroelementy-pieczone-lodki-awokado-jajkami","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/03\/13\/makroelementy-pieczone-lodki-awokado-jajkami\/","title":{"rendered":"Makroelementy: pieczone \u0142\u00f3dki z awokado z jajkami"},"content":{"rendered":"<div id=\"pl-3043\"  class=\"panel-layout\" ><div id=\"pg-3043-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-3043-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-3043-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p>T\u0142uszcz jest bardzo kontrowersyjnym makrosk\u0142adnikiem. Przez d\u0142ugi czas s\u0142yszeli\u015bmy, \u017ce powoduje tycie i choroby serca. Niemal zapomnieli\u015bmy o jego znaczeniu jako no\u015bnika witamin rozpuszczalnych w t\u0142uszczach, budulca hormon\u00f3w i wa\u017cnej cz\u0119\u015b\u0107 b\u0142on kom\u00f3rkowych. Przyjrzyjmy si\u0119 r\u00f3\u017cnego rodzaju zdrowym t\u0142uszczom i sposobom na w\u0142\u0105czenie ich do naszej diety.<\/p>\n<p><strong>\u0179r\u00f3d\u0142a zdrowych t\u0142uszcz\u00f3w<\/strong><\/p>\n<p>T\u0142uszcze r\u00f3\u017cni\u0105 si\u0119 typem kwasu t\u0142uszczowego, kt\u00f3ry zawieraj\u0105. Istniej\u0105 dwie g\u0142\u00f3wne kategorie: kwasy t\u0142uszczowe nasycone i nienasycone. Powinni\u015bmy zadba\u0107 o zr\u00f3wnowa\u017cone spo\u017cycie obu typ\u00f3w, aby uzyska\u0107 z t\u0142uszcz\u00f3w wszystko, co najlepsze, nie zwi\u0119kszaj\u0105c ryzyka rozwoju choroby. Dobrymi \u017ar\u00f3d\u0142ami nasyconych kwas\u00f3w t\u0142uszczowych s\u0105 wysokiej jako\u015bci pokarmy pochodzenia zwierz\u0119cego, a tak\u017ce orzechy kokosowe lub ziarna kakao. Doskona\u0142ym \u017ar\u00f3d\u0142em kwas\u00f3w t\u0142uszczowych jednonienasyconych jest oliwa z oliwek, awokado i jaja. Najbardziej znane wielonienasycone kwasy t\u0142uszczowe, omega-3, najlepiej pozyskiwa\u0107 z ryb i owoc\u00f3w morza, natomiast kwasy t\u0142uszczowe omega-6 mo\u017cna znale\u017a\u0107 w orzechach i nasionach.<\/p>\n<\/div>\n<\/div><\/div><div id=\"panel-3043-0-0-1\" class=\"so-panel widget widget_ys-post-pinup\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-ys-post-pinup so-widget-ys-post-pinup-base\"\n\t\t\t\n\t\t><\/div><\/div><div id=\"panel-3043-0-0-2\" class=\"so-panel widget widget_sow-editor panel-last-child\" data-index=\"2\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><strong>T\u0142uszcze zwierz\u0119ce do gotowania, t\u0142uszcze ro\u015blinne do sa\u0142atek<\/strong><\/p>\n<p>https:\/\/www.instagram.com\/p\/BLygBM1hyDt\/<\/p>\n<p>Nale\u017cy ca\u0142kowicie unika\u0107 olej\u00f3w uwodornionych. S\u0105 one u\u017cywane g\u0142\u00f3wnie do produkcji s\u0142odyczy i jedzenia typu fast food. Powinno si\u0119 tak\u017ce ograniczy\u0107 spo\u017cycie t\u0142uszcz\u00f3w utlenionych. T\u0142uszcze nienasycone \u0142atwo utleniaj\u0105 si\u0119 w wysokich temperaturach, a tak\u017ce po d\u0142ugotrwa\u0142ej ekspozycji na \u015bwiat\u0142o. W\u0142a\u015bnie dlatego oliw\u0119 z oliwek najlepiej u\u017cywa\u0107 do zimnych sa\u0142atek. T\u0142uszcze zwierz\u0119ce zawieraj\u0105 zwykle wi\u0119kszy odsetek bardziej stabilnych t\u0142uszcz\u00f3w nasyconych, dlatego do gotowania dobrze jest u\u017cywa\u0107 t\u0142uszczu takiego jak smalec czy sad\u0142o.<\/p>\n<p><strong>Przepis: pieczone \u0142\u00f3dki z awokado z jajkami<\/strong><\/p>\n<p>Potrawa jest bogata w zdrowe t\u0142uszcze. Zawiera g\u0142\u00f3wnie kwasy t\u0142uszczowe jednonienasycone, troch\u0119 wielonienasyconych i nasyconych kwas\u00f3w t\u0142uszczowych, \u0142\u0105cznie 58 g t\u0142uszczu, 17 g bia\u0142ka, 14 g w\u0119glowodan\u00f3w i 10 g b\u0142onnika. Jest to \u015bwietny pomys\u0142 na zdrowe \u015bniadanie lub obiad, po kt\u00f3rym szybko si\u0119 nie zg\u0142odnieje.<\/p>\n<ul>\n<li>1 awokado<\/li>\n<li>2 jajka<\/li>\n<li>25 g posiekanej cebuli dymki<\/li>\n<li>szczypta soli i pieprzu\n<\/li>\n<\/ul>\n<p><strong>Wykonanie<\/strong><\/p>\n<ol>\n<li>Rozci\u0105\u0107 awokado na p\u00f3\u0142, wyj\u0105\u0107 pestk\u0119. Je\u015bli pestka by\u0142a ma\u0142a, wydr\u0105\u017cy\u0107 troch\u0119 awokado, aby zrobi\u0107 miejsce na jajko.<\/li>\n<li>Wbi\u0107 2 jajka do miseczki.<\/li>\n<li>U\u017cywaj\u0105c \u0142y\u017cki, umie\u015bci\u0107 1 \u017c\u00f3\u0142tko i jak najwi\u0119cej bia\u0142ka jajka w ka\u017cdym z wydr\u0105\u017conych zag\u0142\u0119bie\u0144.<\/li>\n<li>Po\u0142o\u017cy\u0107 na blaszce do pieczenia i piec w piekarniku przez 15 minut w temperaturze 220\u00b0C.<\/li>\n<li>Wyj\u0105\u0107 z piekarnika, doprawi\u0107 posiekan\u0105 dymk\u0105 i szczypt\u0105 soli i pieprzu.<\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<p>(\u017ar\u00f3d\u0142o zdj\u0119\u0107:welovecycling.com)<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>T\u0142uszcz jest bardzo kontrowersyjnym makrosk\u0142adnikiem. Przez d\u0142ugi czas s\u0142yszeli\u015bmy, \u017ce powoduje tycie i choroby serca. Niemal zapomnieli\u015bmy o jego znaczeniu [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":3044,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[109],"global-categories":[],"class_list":["post-3043","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-cycling-food"],"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>Makroelementy: pieczone \u0142\u00f3dki z awokado z jajkami - \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\/13\/makroelementy-pieczone-lodki-awokado-jajkami\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Makroelementy: pieczone \u0142\u00f3dki z awokado z jajkami\" \/>\n<meta property=\"og:description\" content=\"T\u0142uszcz jest bardzo kontrowersyjnym makrosk\u0142adnikiem. 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