{"id":6909,"date":"2018-05-07T15:04:58","date_gmt":"2018-05-07T15:04:58","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=6909"},"modified":"2018-05-07T15:04:58","modified_gmt":"2018-05-07T15:04:58","slug":"dlaczego-plany-posilkow-sa-do-niczego-i-czym-je-zastapic","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/05\/07\/dlaczego-plany-posilkow-sa-do-niczego-i-czym-je-zastapic\/","title":{"rendered":"Dlaczego plany posi\u0142k\u00f3w s\u0105 do niczego i czym je zast\u0105pi\u0107"},"content":{"rendered":"<p><strong>Czy kiedykolwiek trzyma\u0142e\u015b si\u0119 planu posi\u0142k\u00f3w? Czy twoje \u015bniadanie przypomina\u0142o zadanie z matematyki? 50 g chleba pe\u0142noziarnistego, 100 g serka wiejskiego, 8 g mas\u0142a i 120 g pomidor\u00f3w. Skomplikowane, prawda? Istniej\u0105 jednak lepsze sposoby. Przyjrzyjmy si\u0119, dlaczego plany posi\u0142k\u00f3w z regu\u0142y zawodz\u0105.<\/strong><\/p>\n<p><strong>Trudno przestrzega\u0107 konkretnego planu<\/strong><\/p>\n<p>Prawdopodobnie najwi\u0119kszy problem z planami posi\u0142k\u00f3w (zw\u0142aszcza tymi, w kt\u00f3rych trzeba codziennie wa\u017cy\u0107 ka\u017cdy sk\u0142adnik ka\u017cdego dania) polega na tym, \u017ce trudno je wcieli\u0107 w \u017cycie. W realnym \u015bwiecie wiele czynnik\u00f3w mo\u017ce ci stan\u0105\u0107 na drodze:<\/p>\n<ul>\n<li>Pracujesz do p\u00f3\u017ana.<\/li>\n<li>Podr\u00f3\u017cujesz i nie mo\u017cesz wybiera\u0107 odpowiednich posi\u0142k\u00f3w.<\/li>\n<li>Jeste\u015b zbyt zm\u0119czony, aby przygotowa\u0107 posi\u0142ki na nast\u0119pny dzie\u0144.<\/li>\n<li>Dzieci s\u0105 chore.<\/li>\n<li>Wszyscy wok\u00f3\u0142 imprezuj\u0105 i jedz\u0105 same smako\u0142yki.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>To nie jest naturalny zwi\u0105zek z \u017cywno\u015bci\u0105 <\/strong><\/p>\n<p>Ludzie s\u0105 przyzwyczajeni do jedzenia posi\u0142k\u00f3w, a nie ich sk\u0142adnik\u00f3w. Jadanie poza domem, podobnie jak dzielenie sto\u0142u z przyjaci\u00f3\u0142mi i rodzin\u0105, sprawia nam przyjemno\u015b\u0107. Jedzenie ma charakter aktywno\u015bci spo\u0142ecznej. Przeliczanie sk\u0142adnik\u00f3w na gramy tworzy dziwny, nienaturalny zwi\u0105zek z \u017cywno\u015bci\u0105. Gdy nikt z twojego otoczenia nie post\u0119puje tak samo, mo\u017cesz czu\u0107 si\u0119 wyizolowany.<\/p>\n<p><strong>Nie wiesz, co dalej<\/strong><\/p>\n<p>Inny problem z planem posi\u0142k\u00f3w polega na tym, \u017ce nie uczy on improwizacji ani nie zapewnia narz\u0119dzi do dalszego post\u0119powania po jego zako\u0144czeniu. \u015acis\u0142a realizacja schematu mo\u017ce by\u0107 wyniszczaj\u0105ca dla psychiki. W efekcie ludzie cz\u0119sto maj\u0105 ochot\u0119 wr\u00f3ci\u0107 do tego, co znaj\u0105 \u2013 do tego, co jest \u0142atwe. I nie ma znaczenia, czy zrealizujesz plan do ko\u0144ca, czy odejdziesz od niego w po\u0142owie \u2013 gdy tylko wr\u00f3cisz do z\u0142ych nawyk\u00f3w \u017cywieniowych, wszystkie problemy z wag\u0105 i ze zdrowiem zaczn\u0105 powraca\u0107. A przez \u015bwie\u017co nabyte nastawienie \u201ezdrowe od\u017cywianie jest do niczego\u201d ju\u017c nigdy wi\u0119cej tego nie spr\u00f3bujesz.<\/p>\n<p><strong>Co w zamian?<\/strong><\/p>\n<p>Je\u015bli chcesz poprawi\u0107 diet\u0119 w spos\u00f3b zr\u00f3wnowa\u017cony, musisz zacz\u0105\u0107 od swojego obecnego sposobu od\u017cywania si\u0119. Wybierz jeden posi\u0142ek i skup si\u0119 na wprowadzeniu w nim zmian. Dokonaj ulepsze\u0144, kt\u00f3re mo\u017cesz utrzyma\u0107. Je\u015bli tw\u00f3j obiad to hamburger i frytki spo\u017cywane w biegu, mo\u017ce powiniene\u015b do\u0142o\u017cy\u0107 do tego sa\u0142atk\u0119, zam\u00f3wi\u0107 p\u00f3\u0142 porcji frytek . Tego rodzaju drobna ewolucja nie wydaje si\u0119 niemo\u017cliwa, a dobre samopoczucie b\u0119d\u0105ce efektem jej wprowadzenia sprawi, \u017ce b\u0119dziesz mie\u0107 wi\u0119ksze szanse na dalsze zmiany. W ten spos\u00f3b mo\u017cesz powoli przej\u015b\u0107 do zdrowszej diety, kt\u00f3r\u0105 chcesz stosowa\u0107 przez d\u0142u\u017cszy czas.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czy kiedykolwiek trzyma\u0142e\u015b si\u0119 planu posi\u0142k\u00f3w? Czy twoje \u015bniadanie przypomina\u0142o zadanie z matematyki? 50 g chleba pe\u0142noziarnistego, 100 g serka [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":6910,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[87,232,123],"global-categories":[],"class_list":["post-6909","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-dieta","tag-plan","tag-zdrowie-i-trening"],"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>Dlaczego plany posi\u0142k\u00f3w s\u0105 do niczego i czym je zast\u0105pi\u0107 - \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\/2018\/05\/07\/dlaczego-plany-posilkow-sa-do-niczego-i-czym-je-zastapic\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dlaczego plany posi\u0142k\u00f3w s\u0105 do niczego i czym je zast\u0105pi\u0107\" \/>\n<meta property=\"og:description\" content=\"Czy kiedykolwiek trzyma\u0142e\u015b si\u0119 planu posi\u0142k\u00f3w? 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