{"id":3561,"date":"2017-04-24T20:59:10","date_gmt":"2017-04-24T20:59:10","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=3561"},"modified":"2017-12-20T16:47:28","modified_gmt":"2017-12-20T16:47:28","slug":"sniadanie-omlet-tunczykiem","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/24\/sniadanie-omlet-tunczykiem\/","title":{"rendered":"\u015aniadanie: omlet z tu\u0144czykiem"},"content":{"rendered":"<p>Masz przed sob\u0105 ci\u0119\u017cki dzie\u0144 i brak czasu na lunch? Rozwi\u0105zaniem jest obfite, po\u017cywne \u015bniadanie! Niekt\u00f3rym jedzenie du\u017cego \u015bniadania o poranku mo\u017ce si\u0119 wydawa\u0107 uci\u0105\u017cliwe, ale cz\u0119sto to tylko kwestia przyzwyczajenia. Wypr\u00f3buj przepis z naszego artyku\u0142u i przekonaj si\u0119 sam. Mo\u017cesz si\u0119 zdziwi\u0107, jak d\u0142ugo b\u0119dziesz syty.<\/p>\n<p><strong>Proteiny o poranku<\/strong><\/p>\n<p>Najwa\u017cniejszym sk\u0142adnikiem od\u017cywczym, kt\u00f3ry powinien wchodzi\u0107 w sk\u0142ad twojego \u015bniadania, s\u0105 proteiny. Dowiedziono, \u017ce pomagaj\u0105 kontrolowa\u0107 wag\u0119, zapewniaj\u0105 uczucie syto\u015bci i energi\u0119. Jedno ich \u017ar\u00f3d\u0142o szczeg\u00f3lnie si\u0119 wyr\u00f3\u017cnia &#8211; jajka. Oferuj\u0105 one biodost\u0119pne proteiny, a tak\u017ce zdrowe t\u0142uszcze i rozpuszczalne w t\u0142uszczach witaminy &#8211; kompletny pakiet. Je\u015bli nie lubisz jajek, mo\u017cesz u\u017cy\u0107 prawie ka\u017cdego innego wysokiej jako\u015bci bia\u0142ka zwierz\u0119cego, orzech\u00f3w lub nasion.<\/p>\n<p>Jednak same proteiny nie wystarcz\u0105. Dobre \u015bniadanie, kt\u00f3re b\u0119dzie dawa\u0107 ci si\u0142y przez wi\u0119kszo\u015b\u0107 dnia pracy, musi zawiera\u0107 \u017ar\u00f3d\u0142o wolno uwalnianej energii, takie jak t\u0142uszcz oraz warzywa dostarczaj\u0105ce b\u0142onnik i witaminy.<\/p>\n<p><strong>Przepis: Omlet z tu\u0144czykiem<\/strong><\/p>\n<p>https:\/\/www.instagram.com\/p\/jMno8OiHpC\/<\/p>\n<p><span style=\"font-size: 12pt;\">Ten przepis pozwala uzyska\u0107 2 du\u017ce omlety, kt\u00f3re wystarcz\u0105 na 2 du\u017ce \u015bniadania lub 4 normalne porcje. Ka\u017cda z 4 porcji to\u00a0410 kalorii, 27 g t\u0142uszczu, 2 g w\u0119glowodan\u00f3w i 37 g bia\u0142ka. Dzi\u0119ki takiemu\u00a0\u015bniadaniu \u0142atwiej b\u0119dzie ci unikn\u0105\u0107 niepotrzebnych przek\u0105sek w ci\u0105gu dnia.<\/span><\/p>\n<p><strong>Sk\u0142adniki<\/strong><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Sa\u0142atka z tu\u0144czyka<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 12pt;\">2 puszki (160 g) tu\u0144czyka<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">2 \u0142y\u017cki sto\u0142owe posiekanej cebuli<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">\u00bc fili\u017canki majonezu<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">1 \u0142y\u017cka sto\u0142owa drobno posiekanego selera<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">1 \u0142y\u017ceczka drobno posiekanej natki pietruszki<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">1 \u0142y\u017ceczka kapar\u00f3w, posiekanych (opcjonalnie)<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Sok z cytryny do smaku<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 12pt;\"><strong>Omlety<\/strong><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 12pt;\">6 du\u017cych jaj<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">\u00bc fili\u017canki (60 ml) mleka (dowolnego)<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">2 \u0142y\u017cki sto\u0142owe mas\u0142a<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">\u00bc \u0142y\u017ceczki drobno zmielonej soli morskiej<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Szczypta zmielonego czarnego pieprzu<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">\u00bd fili\u017canki startego sera cheddar<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 12pt;\"><strong>Wykonanie<\/strong><\/span><\/p>\n<ol>\n<li><span style=\"font-size: 12pt;\">Po\u0142\u0105cz wszystkie sk\u0142adniki sa\u0142atki w miseczce i odstaw.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Przygotuj omlet. W miseczce po\u0142\u0105cz jajka, mleko, s\u00f3l i pieprz.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Rozgrzej patelni\u0119 na \u015brednim ogniu. Roztop na patelni 1 \u0142y\u017ck\u0119 sto\u0142ow\u0105 mas\u0142a.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Wlej na patelni\u0119 po\u0142ow\u0119 jajek i zakr\u0119\u0107 ni\u0105, aby mikstura rozla\u0142a si\u0119 cienk\u0105 warstw\u0105 po ca\u0142ej patelni.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Poczekaj, a\u017c jajka si\u0119 zetn\u0105, i obsyp omlet po\u0142ow\u0105 przygotowanego sera.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Wsu\u0144 szpatu\u0142k\u0119 pod omlet i zsu\u0144 go z patelni (p\u0142asko) na talerz.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\">Natychmiast posmaruj omlet sa\u0142atk\u0105 z tu\u0144czyka. Z\u0142\u00f3\u017c na po\u0142ow\u0119 i trzymaj w cieple podczas przygotowywania drugiej porcji.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 12pt;\">(\u017ar\u00f3d\u0142o zdj\u0119\u0107: welovecycling.com)<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Masz przed sob\u0105 ci\u0119\u017cki dzie\u0144 i brak czasu na lunch? Rozwi\u0105zaniem jest obfite, po\u017cywne \u015bniadanie! Niekt\u00f3rym jedzenie du\u017cego \u015bniadania o [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":3562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[127,128],"global-categories":[],"class_list":["post-3561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-omlety","tag-sniadanie-kolarza"],"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>\u015aniadanie: omlet z tu\u0144czykiem - \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\/04\/24\/sniadanie-omlet-tunczykiem\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u015aniadanie: omlet z tu\u0144czykiem\" \/>\n<meta property=\"og:description\" content=\"Masz przed sob\u0105 ci\u0119\u017cki dzie\u0144 i brak czasu na lunch? 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