{"id":7877,"date":"2018-10-01T17:50:10","date_gmt":"2018-10-01T17:50:10","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=7877"},"modified":"2018-10-01T17:50:10","modified_gmt":"2018-10-01T17:50:10","slug":"dieta-wegetarianska-a-zakupy","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/10\/01\/dieta-wegetarianska-a-zakupy\/","title":{"rendered":"Dieta wegetaria\u0144ska a zakupy"},"content":{"rendered":"<p><strong>Przej\u015bcie na diet\u0119 wegetaria\u0144sk\u0105 nie oznacza koniecznie natychmiastowej poprawy nastroju i zdrowia. To, co jemy, musi uk\u0142ada\u0107 si\u0119 w sensown\u0105 ca\u0142o\u015b\u0107 i dostarcza\u0107 wystarczaj\u0105co du\u017co energii oraz niezb\u0119dnych sk\u0142adnik\u00f3w od\u017cywczych. Je\u015bli chcesz unikn\u0105\u0107 w przysz\u0142o\u015bci problem\u00f3w z tym zwi\u0105zanych, przyjrzyj si\u0119 naszej li\u015bcie zakup\u00f3w na ca\u0142y wegetaria\u0144ski tydzie\u0144.<\/strong><\/p>\n<p>Zacznij odwiedza\u0107 pobliski targ<\/p>\n<p>Najlepsze miejsce do robienia zakup\u00f3w \u2013 niezale\u017cnie od diety \u2013 to najbli\u017cszy targ. Zw\u0142aszcza gdy eliminujesz ze swojego jad\u0142ospisu mi\u0119so \u2013 kt\u00f3re zawiera mas\u0119 sk\u0142adnik\u00f3w o du\u017cej biodost\u0119pno\u015bci \u2013 musisz zadba\u0107 o to, by twoja nowa dieta pokrywa\u0142a te braki. Najlepiej pomog\u0105 ci w tym \u015bwie\u017ce, lokalne, sezonowe produkty, kt\u00f3re znajdziesz u miejscowych sprzedawc\u00f3w. Ponadto istnieje mniejsze ryzyko napotkania u nich \u201e\u015bmieciowego\u201d jedzenia.<\/p>\n<p><strong>Twoja lista zakup\u00f3w<\/strong><\/p>\n<p>Je\u017celi kupisz wszystko z tej listy, takie zapasy powinny wystarczy\u0107 ci na mniej wi\u0119cej tydzie\u0144 bezmi\u0119snej diety. \u017baden z wymienionych produkt\u00f3w nie jest obowi\u0105zkowy \u2013 mo\u017cesz dostosowa\u0107 t\u0119 list\u0119 do swoich upodoba\u0144. Pami\u0119taj tylko o tym, by skupia\u0107 si\u0119 na zdrowej \u017cywno\u015bci oraz by mie\u0107 jej pod dostatkiem z ka\u017cdej kategorii.<\/p>\n<p><strong>Jaja i nabia\u0142<\/strong><\/p>\n<p>\u2013 14 jajek<\/p>\n<p>\u2013 500 g jogurtu greckiego<\/p>\n<p>\u2013 400 g twarogu<\/p>\n<p>\u2013 200 g mozzarelli<\/p>\n<p>\u2013 200 g parmezanu<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Skrobia, ro\u015bliny str\u0105czkowe, zbo\u017ca<\/strong><\/p>\n<p>\u2013 1 kg ziemniak\u00f3w (albo ziemniak\u00f3w s\u0142odkich\/banan\u00f3w)<\/p>\n<p>\u2013 500 g ry\u017cu<\/p>\n<p>\u2013 200 g fasoli<\/p>\n<p>\u2013 200 g ciecierzycy<\/p>\n<p>\u2013 200 g komosy ry\u017cowej<\/p>\n<p>\u2013 1 ma\u0142a dynia pi\u017cmowa<\/p>\n<p>\u2013 1 pe\u0142noziarnisty chleb na zakwasie<\/p>\n<p><strong>T\u0142uszcze i oleje<\/strong><\/p>\n<p>\u2013 500 ml oliwy extra virgin (albo oleju z awokado lub orzech\u00f3w makadamia)<\/p>\n<p>\u2013 250 g mas\u0142a (albo ghi\/mas\u0142a klarowanego)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Warzywa<\/strong><\/p>\n<p>\u2013 2 g\u0142\u00f3wki sa\u0142aty rzymskiej<\/p>\n<p>\u2013 500 g mieszanki sa\u0142at (rukola, szpinak, rukiew wodna)<\/p>\n<p>\u2013 \u00bd g\u0142\u00f3wki kapusty bok choy<\/p>\n<p>\u2013 1 du\u017ca g\u0142\u00f3wka kapusty<\/p>\n<p>\u2013 6 cebul (bia\u0142e, czerwone, szalotki)<\/p>\n<p>\u2013 1 du\u017cy broku\u0142<\/p>\n<p>\u2013 200 g brukselki<\/p>\n<p>\u2013 1 p\u0119czek selera naciowego<\/p>\n<p>\u2013 300 g pomidor\u00f3w i tyle samo papryki<\/p>\n<p>\u2013 300 g marchewek i tyle samo selera korzeniowego oraz pasternaku<\/p>\n<p>\u2013 200 g grzyb\u00f3w<\/p>\n<p>\u2013 50 g \u015bwie\u017cego imbiru<\/p>\n<p>\u2013 2 g\u0142\u00f3wki czosnku<\/p>\n<p>\u2013 \u015bwie\u017ce zio\u0142a<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Owoce<\/strong><\/p>\n<p>\u2013 2 sztuki awokado<\/p>\n<p>\u2013 3 banany<\/p>\n<p>\u2013 2 cytryny lub limonki<\/p>\n<p>\u2013 2 grapefruity<\/p>\n<p>\u2013 1 ananas<\/p>\n<p>\u2013 500 g mieszanki jag\u00f3d (\u015bwie\u017cych lub mro\u017conych)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Produkty suche<\/strong><\/p>\n<p>\u2013 200 g orzech\u00f3w (pekan, w\u0142oskich, makadamia, migda\u0142\u00f3w)<\/p>\n<p>\u2013 100 g ziaren (nasion chia, lnu, pestek z dyni i s\u0142onecznika, maku)<\/p>\n<p>\u2013 100 g tahini<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Wyj\u0105tkowe dodatki<\/strong><\/p>\n<p>\u2013 500 ml nies\u0142odzonego mleka migda\u0142owego lub kokosowego<\/p>\n<p>\u2013 200 g oliwek<\/p>\n<p>\u2013 musztarda dijon<\/p>\n<p>\u2013 ocet jab\u0142kowy<\/p>\n<p>\u2013 suszone zio\u0142a i przyprawy<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Przej\u015bcie na diet\u0119 wegetaria\u0144sk\u0105 nie oznacza koniecznie natychmiastowej poprawy nastroju i zdrowia. To, co jemy, musi uk\u0142ada\u0107 si\u0119 w sensown\u0105 [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":7878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[298],"tags":[],"global-categories":[],"class_list":["post-7877","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta"],"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>Dieta wegetaria\u0144ska a zakupy - \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\/10\/01\/dieta-wegetarianska-a-zakupy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dieta wegetaria\u0144ska a zakupy\" \/>\n<meta property=\"og:description\" content=\"Przej\u015bcie na diet\u0119 wegetaria\u0144sk\u0105 nie oznacza koniecznie natychmiastowej poprawy nastroju i zdrowia. 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