{"id":7173,"date":"2018-06-12T09:35:17","date_gmt":"2018-06-12T09:35:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=7173"},"modified":"2018-06-12T09:35:43","modified_gmt":"2018-06-12T09:35:43","slug":"troche-zdrowszy-obiad-krok-po-kroku","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/","title":{"rendered":"Troch\u0119 zdrowszy obiad \u2013 krok po kroku"},"content":{"rendered":"<p><strong>Je\u015bli chcesz ulepszy\u0107 swoj\u0105 diet\u0119, mo\u017cesz skorzysta\u0107 z wielu skutecznych sposob\u00f3w. Nale\u017cy jednak wybra\u0107 spo\u015br\u00f3d nich ten, kt\u00f3ry b\u0119dzie najbardziej odpowiada\u0142 twojej osobowo\u015bci. Czasem najlepszym rozwi\u0105zaniem jest zacz\u0105\u0107 od drobnych zmian w swoim zwyk\u0142ym jad\u0142ospisie. Przyjrzyjmy si\u0119 kilku pomys\u0142om.<\/strong><\/p>\n<p><strong>Radykalnie czy stopniowo?<\/strong><\/p>\n<p>Je\u015bli wolisz dzia\u0142ania radykalne, stopniowe wprowadzanie drobnych ulepsze\u0144 zapewne si\u0119 w twoim przypadku nie sprawdzi. Preferujesz zdecydowane zmiany, wi\u0119c ustalasz, co mo\u017cesz je\u015b\u0107, a czego nie \u2013 i cokolwiek by si\u0119 dzia\u0142o, trzymasz si\u0119 tych zasad. Je\u015bli jednak wolisz dzia\u0142a\u0107 stopniowo, nie b\u0119dzie przeszkadza\u0142o ci wprowadzanie niewielkich zmian i nie grozi ci ob\u017carstwo (nawet je\u015bli pozwolisz sobie na umiarkowan\u0105 ilo\u015b\u0107 \u201ez\u0142ego\u201d jedzenia). Masz wi\u0119ksze szanse na powodzenie, je\u015bli zrezygnujesz z restrykcyjnych diet, a w ich miejsce ma\u0142ymi krokami dojdziesz do w\u0142asnego sposobu na zdrowsze od\u017cywianie.<\/p>\n<p><strong>Ma\u0142e udoskonalenia<\/strong><\/p>\n<p>Metoda drobnych krok\u00f3w sprawdzi si\u0119 najlepiej u os\u00f3b, kt\u00f3re lubi\u0105 dzia\u0142a\u0107 stopniowo \u2013 bo nie ma w niej zakaz\u00f3w ani nakaz\u00f3w co do zakresu koniecznych zmian. Mo\u017cesz pozwoli\u0107 sobie na chwile s\u0142abo\u015bci, o ile do swojej zwyk\u0142ej diety wprowadzisz pewne ulepszenia.<\/p>\n<p><strong>Obiad \u2013 poziom 1<\/strong><\/p>\n<ul>\n<li>Obiad fast-food na wynos.<\/li>\n<li>W drodze z przerwy obiadowej poch\u0142aniasz burgera, frytki i nap\u00f3j gazowany.<\/li>\n<li>Nie wyobra\u017casz sobie obiadu bez deseru.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Obiad \u2013 poziom 2 <\/strong><\/p>\n<ul>\n<li>Wybierasz lepsze miejsce na obiad ni\u017c najbli\u017cszy bar z t\u0142ustymi burgerami.<\/li>\n<li>Zamawiasz posi\u0142ek zawieraj\u0105cy prawdziwe mi\u0119so, a do frytek \u2013 ma\u0142\u0105 sa\u0142atk\u0119.<\/li>\n<li>Nie jesz w biegu. Siadasz przy biurku i jesz, na przyk\u0142ad przegl\u0105daj\u0105c wiadomo\u015bci.<\/li>\n<li>Wybierasz mi\u0119dzy napojem gazowanym a deserem.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Obiad \u2013 poziom 3<\/strong><\/p>\n<ul>\n<li>Przygotowujesz domowe mi\u0119sne burgery, a do nich bu\u0142k\u0119, dobrej jako\u015bci ser i sa\u0142at\u0119.<\/li>\n<li>W pracy \u0142\u0105czysz wszystkie sk\u0142adniki i dodajesz pieczone ziemniaki.<\/li>\n<li>Przerw\u0119 na obiad wykorzystujesz, by zwolni\u0107 tempo i zje\u015b\u0107 w towarzystwie znajomych.<\/li>\n<li>Gazowane napoje pijesz kilka razy w tygodniu, a poza tym \u2013 tylko wod\u0119.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Obiad \u2013 poziom 4<\/strong><\/p>\n<ul>\n<li>Regularnie gotujesz domowe mi\u0119sne posi\u0142ki, nie tylko burgery. Zawsze jesz \u015bwie\u017ce warzywa i gotowane ziemniaki lub br\u0105zowy ry\u017c.<\/li>\n<li>Przerw\u0119 obiadow\u0105 wykorzystujesz na relaks, a posi\u0142ek jesz na zewn\u0105trz, by zaczerpn\u0105\u0107 przy okazji \u015bwie\u017cego powietrza.<\/li>\n<li>Do obiadu pijesz tylko wod\u0119 lub herbat\u0119 \u2013 \u017cadnych napoj\u00f3w gazowanych, \u017cadnych deser\u00f3w.<\/li>\n<\/ul>\n<p>To tylko jeden z przyk\u0142ad\u00f3w. Mo\u017ce okaza\u0107 si\u0119, \u017ce wkr\u00f3tce b\u0119dziesz jada\u0107 po\u017cywne obiady bez mi\u0119sa, np. z warzywami str\u0105czkowymi, a ziemniaki zast\u0105pisz awokado, by zmniejszy\u0107 ilo\u015b\u0107 spo\u017cywanych w\u0119glowodan\u00f3w. Pami\u0119taj te\u017c, \u017ce nie ka\u017cdy musi osi\u0105gn\u0105\u0107 poziom 4. Jednak na pewno lepiej jest przej\u015b\u0107 na jeden poziom wy\u017cej, ni\u017c nie zmieni\u0107 nic. W kolejnym artykule przyjrzymy si\u0119 kolacjom!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je\u015bli chcesz ulepszy\u0107 swoj\u0105 diet\u0119, mo\u017cesz skorzysta\u0107 z wielu skutecznych sposob\u00f3w. Nale\u017cy jednak wybra\u0107 spo\u015br\u00f3d nich ten, kt\u00f3ry b\u0119dzie najbardziej [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":7174,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[141,123],"global-categories":[],"class_list":["post-7173","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-jedzenie","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>Troch\u0119 zdrowszy obiad \u2013 krok po kroku - \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\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Troch\u0119 zdrowszy obiad \u2013 krok po kroku\" \/>\n<meta property=\"og:description\" content=\"Je\u015bli chcesz ulepszy\u0107 swoj\u0105 diet\u0119, mo\u017cesz skorzysta\u0107 z wielu skutecznych sposob\u00f3w. Nale\u017cy jednak wybra\u0107 spo\u015br\u00f3d nich ten, kt\u00f3ry b\u0119dzie najbardziej [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-12T09:35:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-06-12T09:35:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"piotrboczkowski\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/\",\"name\":\"Troch\u0119 zdrowszy obiad \u2013 krok po kroku - \u0160koda We Love Cycling - Poland\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg\",\"datePublished\":\"2018-06-12T09:35:17+00:00\",\"dateModified\":\"2018-06-12T09:35:43+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg\",\"width\":1366,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/pl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Troch\u0119 zdrowszy obiad \u2013 krok po kroku\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/\",\"name\":\"\u0160koda We Love Cycling - Poland\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\",\"name\":\"piotrboczkowski\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"caption\":\"piotrboczkowski\"},\"url\":\"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Troch\u0119 zdrowszy obiad \u2013 krok po kroku - \u0160koda We Love Cycling - Poland","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/","og_locale":"pl_PL","og_type":"article","og_title":"Troch\u0119 zdrowszy obiad \u2013 krok po kroku","og_description":"Je\u015bli chcesz ulepszy\u0107 swoj\u0105 diet\u0119, mo\u017cesz skorzysta\u0107 z wielu skutecznych sposob\u00f3w. Nale\u017cy jednak wybra\u0107 spo\u015br\u00f3d nich ten, kt\u00f3ry b\u0119dzie najbardziej [&hellip;]","og_url":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/","og_site_name":"\u0160koda We Love Cycling - Poland","article_published_time":"2018-06-12T09:35:17+00:00","article_modified_time":"2018-06-12T09:35:43+00:00","og_image":[{"width":1366,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg","type":"image\/jpeg"}],"author":"piotrboczkowski","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/","url":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/","name":"Troch\u0119 zdrowszy obiad \u2013 krok po kroku - \u0160koda We Love Cycling - Poland","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/pl\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg","datePublished":"2018-06-12T09:35:17+00:00","dateModified":"2018-06-12T09:35:43+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/06\/HOM.jpg","width":1366,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/pl\/2018\/06\/12\/troche-zdrowszy-obiad-krok-po-kroku\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/pl\/"},{"@type":"ListItem","position":2,"name":"Troch\u0119 zdrowszy obiad \u2013 krok po kroku"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/pl\/#website","url":"https:\/\/www.welovecycling.com\/pl\/","name":"\u0160koda We Love Cycling - Poland","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23","name":"piotrboczkowski","image":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g","caption":"piotrboczkowski"},"url":"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/7173","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/users\/76"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/comments?post=7173"}],"version-history":[{"count":1,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/7173\/revisions"}],"predecessor-version":[{"id":7175,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/7173\/revisions\/7175"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media\/7174"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media?parent=7173"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/categories?post=7173"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/tags?post=7173"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/global-categories?post=7173"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}