{"id":8729,"date":"2019-03-26T08:35:59","date_gmt":"2019-03-26T08:35:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=8729"},"modified":"2019-03-27T08:43:18","modified_gmt":"2019-03-27T08:43:18","slug":"zdrowe-sniadanie-jak-je-dobrze-przygotowac","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/03\/26\/zdrowe-sniadanie-jak-je-dobrze-przygotowac\/","title":{"rendered":"Zdrowe \u015bniadanie \u2013 jak je dobrze przygotowa\u0107"},"content":{"rendered":"

Istnieje wiele da\u0144, kt\u00f3re mo\u017cna uzna\u0107 za zdrowe \u015bniadanie. W\u0142a\u015bciwy wyb\u00f3r sk\u0142adnik\u00f3w zale\u017cy od tego, jak wygl\u0105da reszta Twoich posi\u0142k\u00f3w, jak bardzo jeste\u015b aktywny i czy chcesz schudn\u0105\u0107. Jest jednak kilka zasad, kt\u00f3re maj\u0105 zastosowanie w niemal ka\u017cdym scenariuszu zdrowego \u015bniadania. Zobaczmy jakie.<\/strong><\/p>\n

Czy \u015bniadania, kt\u00f3re zawieraj\u0105 wy\u0142\u0105cznie w\u0119glowodany, s\u0105 zdrowe?<\/strong><\/span><\/p>\n

\u015aniadania, kt\u00f3re sk\u0142adaj\u0105 si\u0119 g\u0142\u00f3wnie z produkt\u00f3w o du\u017cej zawarto\u015bci w\u0119glowodan\u00f3w, szybko dostarczaj\u0105 energi\u0119, ale r\u00f3wnie szybko po ich spo\u017cyciu pojawia si\u0119 uczucie g\u0142odu \u2013 na d\u0142ugo przed lunchem. Posi\u0142ki takie jak tosty z d\u017cemem lub p\u0142atki zbo\u017cowe z mlekiem i s\u0142odki nap\u00f3j s\u0105 bardzo popularne i \u2013 niestety \u2013 uwa\u017ca si\u0119 je za zdrowe. R\u00f3wnie cz\u0119sto je si\u0119 te\u017c p\u0105czki czy rogaliki, o kt\u00f3rych z g\u00f3ry wiadomo, \u017ce s\u0105 niezdrowe. Tego typu \u015bniadania s\u0105 stosunkowo ubogie w sk\u0142adniki od\u017cywcze, zwi\u0119kszaj\u0105 poziom cukru we krwi i sprawiaj\u0105, \u017ce \u200b\u200bmasz cz\u0119stsze spadki energii i zachcianki na s\u0142odycze przez ca\u0142y dzie\u0144.<\/p>\n

 <\/p>\n

Spraw, \u017ceby Twoje \u015bniadanie by\u0142o syc\u0105ce<\/strong><\/span><\/p>\n

W\u0119glowodany nie s\u0105 z\u0142e \u2013 po prostu nie powinny by\u0107 podstaw\u0105 \u015bniada\u0144. Nasz organizm powinien rozpocz\u0105\u0107 dzie\u0144 bez bomby cukrowej. Przygotowanie syc\u0105cego \u015bniadania nie tylko pomo\u017ce Ci bez uczucia g\u0142odu przetrwa\u0107 do obiadu, ale tak\u017ce zmniejszy apetyt i szanse na przejadanie si\u0119 przez ca\u0142y dzie\u0144. Posi\u0142ek, kt\u00f3ry wybierzesz na \u015bniadanie, powinien zawiera\u0107 du\u017co bia\u0142ka, b\u0142onnika i wody, poniewa\u017c to w\u0142a\u015bnie te sk\u0142adniki wysy\u0142aj\u0105 najsilniejsze sygna\u0142y syto\u015bci do m\u00f3zgu. W warzywach, jajkach, szynce, serze lub orzechach znajduje si\u0119 du\u017co b\u0142onnika i bia\u0142ka.<\/p>\n

 <\/p>\n

Zbuduj swoje \u015bniadanie wok\u00f3\u0142 bia\u0142ka<\/span><\/strong><\/p>\n

Udowodniono naukowo, \u017ce bia\u0142ko nie tylko sprawia, \u017ce czujesz si\u0119 najedzony, ale pomaga tak\u017ce utrzyma\u0107 wag\u0119 (czasami nawet schudn\u0105\u0107) i trzyma\u0107 stabilny poziom energii. Jajka s\u0105 dobrym wyborem, poniewa\u017c dostarczaj\u0105 \u0142atwo przyswajalne bia\u0142ko wraz ze wszystkimi niezb\u0119dnymi aminokwasami w odpowiednich proporcjach. Szynka i twar\u00f3g to tak\u017ce dobre opcje na szybki posi\u0142ek. Je\u015bli chcesz zje\u015b\u0107 \u015bniadanie na s\u0142odko, to po\u0142\u0105cz grecki jogurt z orzechami i p\u0142atkami. Taka kombinacja dostarczy organizmowi sporo bia\u0142ka.<\/p>\n

https:\/\/www.instagram.com\/p\/BZMHLqglg6s\/?utm_source=ig_embed<\/p>\n

Dodaj paliwa po treningach<\/strong><\/span><\/p>\n

Je\u015bli rano \u0107wiczysz lub je\u017adzisz na rowerze, \u015bniadanie powinno nie tylko zawiera\u0107 bia\u0142ko, ale tak\u017ce dostarczy\u0107 Ci energii w postaci wolnych w\u0119glowodan\u00f3w lub zdrowych t\u0142uszcz\u00f3w. W ten spos\u00f3b Tw\u00f3j organizm szybko uzupe\u0142nieni glikogen w mi\u0119\u015bniach, kt\u00f3ry straci\u0142e\u015b podczas treningu. Proponujemy Ci omlet z jajek z dodatkiem kawa\u0142k\u00f3w owoc\u00f3w, owsa lub chleba na zakwasie.<\/p>\n

 <\/p>\n

Zawsze do\u0142\u0105czaj wszystkie trzy cz\u0119\u015bci<\/strong><\/span><\/p>\n

Podsumowuj\u0105c, zdrowe \u015bniadanie powinno si\u0119 sk\u0142ada\u0107 z trzech rzeczy. Po pierwsze, musi zawiera\u0107 porcj\u0119 wysokiej jako\u015bci bia\u0142ka. Po drugie, powinny si\u0119 w nim znale\u017a\u0107 jakie\u015b warzywa lub owoce. Po trzecie, musi by\u0107 te\u017c \u017ar\u00f3d\u0142em energii (awokado, orzechy, p\u0142atki owsiane). W kolejnym artykule przyjrzymy si\u0119, co powinno si\u0119 znale\u017a\u0107 w twoim koszyku, gdy nast\u0119pnym razem p\u00f3jdziesz na zakupy.<\/p>\n

 <\/p>\n

Nast\u0119pny artyku\u0142 z serii Zdrowe \u015bniadanie:<\/p>\n

\n
\"zdrowe-sniadanie-co-warto-miec-zawsze-pod-reka\"\/<\/a><\/div>
\n uncategorized<\/a>\n <\/div>\n
\n \n

Zdrowe \u015bniadanie \u2013 co warto mie\u0107 zawsze pod r\u0119k\u0105<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n
\n
\"zdrowe-sniadanie-poznaj-odpowiedz-w-60-sekund\"\/<\/a><\/div>
\n Dieta<\/a>\n <\/div>\n
\n \n

Zdrowe \u015bniadanie? Poznaj odpowied\u017a w 60 sekund!<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n
\n
\"zdrowe-sniadanie-smaczne-przepisy\"\/<\/a><\/div>
\n Zdrowie i Trening<\/a>\n <\/div>\n
\n \n

Zdrowe \u015bniadanie \u2013 smaczne przepisy<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Istnieje wiele da\u0144, kt\u00f3re mo\u017cna uzna\u0107 za zdrowe \u015bniadanie. W\u0142a\u015bciwy wyb\u00f3r sk\u0142adnik\u00f3w zale\u017cy od tego, jak wygl\u0105da reszta Twoich posi\u0142k\u00f3w, […]<\/p>\n","protected":false},"author":76,"featured_media":8731,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-8729","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening"],"yoast_head":"\nZdrowe \u015bniadanie \u2013 jak je dobrze przygotowa\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\/2019\/03\/26\/zdrowe-sniadanie-jak-je-dobrze-przygotowac\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zdrowe \u015bniadanie \u2013 jak je dobrze przygotowa\u0107\" \/>\n<meta property=\"og:description\" content=\"Istnieje wiele da\u0144, kt\u00f3re mo\u017cna uzna\u0107 za zdrowe \u015bniadanie. W\u0142a\u015bciwy wyb\u00f3r sk\u0142adnik\u00f3w zale\u017cy od tego, jak wygl\u0105da reszta Twoich posi\u0142k\u00f3w, […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2019\/03\/26\/zdrowe-sniadanie-jak-je-dobrze-przygotowac\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-26T08:35:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-03-27T08:43:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/03\/profimedia-0132338615-1-1024x450.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\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=\"3\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2019\/03\/26\/zdrowe-sniadanie-jak-je-dobrze-przygotowac\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2019\/03\/26\/zdrowe-sniadanie-jak-je-dobrze-przygotowac\/\",\"name\":\"Zdrowe \u015bniadanie \u2013 jak je dobrze przygotowa\u0107 - 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