{"id":8983,"date":"2019-05-27T18:01:08","date_gmt":"2019-05-27T18:01:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=8983"},"modified":"2019-05-27T21:11:39","modified_gmt":"2019-05-27T21:11:39","slug":"dlaczego-liczenie-kalorii-jest-trudne","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/05\/27\/dlaczego-liczenie-kalorii-jest-trudne\/","title":{"rendered":"Dlaczego liczenie kalorii jest trudne"},"content":{"rendered":"<p><strong>Je\u015bli kiedykolwiek pr\u00f3bowa\u0142e\u015b liczy\u0107 kalorie, wiesz, \u017ce nie jest to \u0142atwa sprawa. Odnotowywanie ka\u017cdego k\u0119sa jedzenia i ka\u017cdego \u0142yka napoju wymaga sporej determinacji. Sp\u00f3jrzmy na trudno\u015bci zwi\u0105zane z liczeniem kalorii i na to, jak je pokona\u0107.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Zwa\u017c, nie polegaj na ocenie wzrokowej<\/span><\/strong><\/p>\n<p>Badania pokazuj\u0105, \u017ce ludzie w dw\u00f3ch trzecich przypadk\u00f3w nietrafnie oceniaj\u0105 kaloryczno\u015b\u0107 swoich posi\u0142k\u00f3w \u2013 zani\u017caj\u0105 j\u0105. Co wi\u0119cej, nawet do\u015bwiadczeni dietetycy b\u0142\u0119dnie szacuj\u0105 kalorie, poniewa\u017c myl\u0105 si\u0119 \u015brednio o 30%. Je\u015bli chcesz wiedzie\u0107 dok\u0142adnie, ile kalorii zawieraj\u0105 produkty spo\u017cywcze, pobierz aplikacj\u0119, kt\u00f3ra pomo\u017ce Ci sprawdza\u0107 online kaloryczno\u015b\u0107 tego, co jesz. I nie polegaj na ocenie wzrokowej, lepiej wszystko wa\u017c!<\/p>\n<p>https:\/\/www.instagram.com\/p\/BZvgfLgFmOU\/?utm_source=ig_embed<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Uwa\u017caj na ukryte kalorie, kiedy jadasz na mie\u015bcie<\/span><\/strong><\/p>\n<p>Szacowanie kalorii samo w sobie jest trudnym zadaniem, nawet kiedy znasz ich ilo\u015b\u0107 w posi\u0142ku, kt\u00f3ry jesz, ale s\u0105 przecie\u017c jeszcze sosy, marynaty i nadzienia, kt\u00f3rych kaloryczno\u015b\u0107 nie jest \u0142atwa do policzenia. Je\u015bli zale\u017cy Ci na precyzyjnych danych, staraj si\u0119 unika\u0107 jedzenia poza domem lub wybieraj restauracje, kt\u00f3re podaj\u0105 warto\u015b\u0107 kaloryczn\u0105 posi\u0142k\u00f3w w swoim menu.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Zapisz od razu, p\u00f3\u017aniej nie b\u0119dziesz pami\u0119ta\u0107<\/strong><\/span><\/p>\n<p>Poleganie wy\u0142\u0105cznie na w\u0142asnej pami\u0119ci zwi\u0119ksza ryzyko bycia nieprecyzyjnym oraz pope\u0142niania b\u0142\u0119d\u00f3w \u017cywieniowych. Podczas robienia dziennego bilansu posi\u0142k\u00f3w mamy tendencj\u0119 do pod\u015bwiadomego zani\u017cania ilo\u015bci spo\u017cytej przez nas niezdrowej \u017cywno\u015bci i zawy\u017cania zdrowej. Najlepiej zapisywa\u0107 warto\u015bci kaloryczne produkt\u00f3w przed jedzeniem, bo potem mo\u017cna o tym zapomnie\u0107. Wskaz\u00f3wka do przek\u0105sek: kiedy planujesz zje\u015b\u0107 orzechy, odsyp konkretn\u0105 ich ilo\u015b\u0107 z paczki i zwa\u017c, nast\u0119pnie zanotuj kalorie, a reszt\u0119 przek\u0105ski od\u0142\u00f3\u017c do spi\u017carni. 100 g orzech\u00f3w brazylijskich to a\u017c 656 kcal \u2013 je\u015bli pozostawisz otwart\u0105 paczk\u0119, to zanim si\u0119 obejrzysz, ca\u0142a jej zawarto\u015b\u0107 zniknie w Twoim \u017co\u0142\u0105dku, a Ty nawet tego nie zauwa\u017cysz.<\/p>\n<figure id=\"attachment_171165\" aria-describedby=\"caption-attachment-171165\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-171165 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/10\/GARMIN1030.jpg\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/10\/GARMIN1030.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/10\/GARMIN1030-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/10\/GARMIN1030-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/10\/GARMIN1030-272x182.jpg 272w\" alt=\"\" width=\"1024\" height=\"683\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-171165\" class=\"wp-caption-text\">\u00a9 Martin Roman<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Nie ufaj opaskom fitness<\/span><\/strong><\/p>\n<p>Wed\u0142ug badania z 2017 roku najpopularniejsze opaski fitness, takie jak Fitbit, Apple Watch lub Samsung Gear, podczas mierzenia kalorii spalanych w trakcie \u0107wicze\u0144 aerobowych pokazuj\u0105 warto\u015bci ni\u017csze o 9\u201323%, za\u015b je\u015bli chodzi o ca\u0142kowite wydatkowanie energii \u2013 \u015brednio o 30% ni\u017csze. Warto o tym pami\u0119ta\u0107, obliczaj\u0105c dzienne spalanie kalorii. Gdy staramy si\u0119 osi\u0105gn\u0105\u0107 okre\u015blony wynik kaloryczny, lepiej by\u0107 bardziej konserwatywnym i nie polega\u0107 jedynie na opaskach.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Nie tylko jedzenie i \u0107wiczenia<\/strong><\/span><\/p>\n<p>Je\u015bli chodzi o szacowanie ca\u0142kowitego dziennego wydatkowania energii, nale\u017cy bra\u0107 pod uwag\u0119 wszystkie zmienne. Na przyk\u0142ad w zimnym otoczeniu ludzie spalaj\u0105 do 400 kcal wi\u0119cej. Hormony s\u0105 r\u00f3wnie\u017c istotnym czynnikiem \u2013 podstawowa szybko\u015b\u0107 przemiany materii mo\u017ce wzrosn\u0105\u0107 o 10% podczas cyklu miesi\u0105czkowego u kobiet. Jedzenie, kt\u00f3re dostarczasz organizmowi, r\u00f3wnie\u017c odgrywa wa\u017cn\u0105 rol\u0119. Generalnie spalasz wi\u0119cej energii, jedz\u0105c bia\u0142ko (20\u201330%) ni\u017c w\u0119glowodany (5\u201310%) lub t\u0142uszcz (0\u20133%). Je\u015bli Tw\u00f3j docelowy deficyt kaloryczny nie dzia\u0142a, wiesz ju\u017c, gdzie szuka\u0107 podpowiedzi.<\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je\u015bli kiedykolwiek pr\u00f3bowa\u0142e\u015b liczy\u0107 kalorie, wiesz, \u017ce nie jest to \u0142atwa sprawa. Odnotowywanie ka\u017cdego k\u0119sa jedzenia i ka\u017cdego \u0142yka napoju [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":8984,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-8983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-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 liczenie kalorii jest trudne - \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\/05\/27\/dlaczego-liczenie-kalorii-jest-trudne\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dlaczego liczenie kalorii jest trudne\" \/>\n<meta property=\"og:description\" content=\"Je\u015bli kiedykolwiek pr\u00f3bowa\u0142e\u015b liczy\u0107 kalorie, wiesz, \u017ce nie jest to \u0142atwa sprawa. 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