{"id":165339,"date":"2020-03-19T00:00:00","date_gmt":"2020-03-18T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj\/"},"modified":"2023-08-31T19:57:16","modified_gmt":"2023-08-31T17:57:16","slug":"jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj-2","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj-2\/","title":{"rendered":"Jajka i cholesterol &#8211; prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.pl\/blog\/jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj-2\/#Jajka_jako_zrodlo_substancji_odzywczych\" title=\"Jajka jako \u017ar\u00f3d\u0142o substancji od\u017cywczych\">Jajka jako \u017ar\u00f3d\u0142o substancji od\u017cywczych<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.pl\/blog\/jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj-2\/#Jajka_a_cholesterol\" title=\"Jajka a cholesterol\">Jajka a cholesterol<\/a><\/li><\/ul><\/nav><\/div>\n<p><span lang=\"en\" class=\"tlid-translation translation\"><span title=\"\">Dla wielu z nas, jajka s\u0105 <strong>podstawowym elementem naszej diety<\/strong>, a szczeg\u00f3lnie \u015bniadania.<\/span> <span title=\"\">Czy mo\u017cesz sobie wyobrazi\u0107, \u017ce z dnia na dzie\u0144 zaprzestajesz ich spo\u017cywania?<\/span> <span title=\"\">Na szcz\u0119\u015bcie nie musisz tego robi\u0107.<\/span> <span title=\"\">Jajka nale\u017c\u0105 do <strong>najbardziej przyst\u0119pnych \u017ar\u00f3de\u0142 substancji od\u017cywczych<\/strong>, a tak\u017ce istnieje ogromna r\u00f3\u017cnorodno\u015b\u0107 sposob\u00f3w ich przyrz\u0105dzania.<\/span> <span title=\"\">Jednak\u017ce, w\u0105tpliwo\u015bci co do spo\u017cywania jajek budzi <strong>zawarty w nich cholesterol<\/strong>.<\/span> <span title=\"\">Dlatego te\u017c, zdecydowali\u015bmy si\u0119 napisa\u0107 ten artyku\u0142, aby pom\u00f3c Ci zrozumie\u0107 sedno sprawy.<\/span><\/span><\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Jajka_jako_zrodlo_substancji_odzywczych\"><\/span><strong><span style=\"color: #ff6600;\"><span lang=\"en\" class=\"tlid-translation translation\"><span title=\"\">Jajka jako \u017ar\u00f3d\u0142o substancji od\u017cywczych<\/span><\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><strong>Jajka <\/strong><span lang=\"en\" class=\"tlid-translation translation\"><span title=\"\">s\u0105 wspania\u0142ym \u017ar\u00f3d\u0142em bia\u0142ka oraz innych wa\u017cnych substancji od\u017cywczych.<\/span> <span title=\"\">Pod kruch\u0105 skorupk\u0105 jajka, znajdziesz jego dwa zasadnicze elementy &#8211; <strong>\u017c\u00f3\u0142tko i bia\u0142ko jajka.<\/strong><\/span> <span title=\"\"><strong>\u017b\u00f3\u0142tko<\/strong> jest \u017c\u00f3\u0142to-pomara\u0144czow\u0105, <strong>woreczkowat\u0105 cz\u0119\u015bci\u0105 jajka<\/strong>, kt\u00f3rej g\u0142\u00f3wnym zadaniem jest od\u017cywianie p\u0142odu.<\/span> <span title=\"\"><strong>Bia\u0142ko jajka<\/strong> jest p\u0142ynn\u0105, <strong>bezbarwn\u0105 os\u0142on\u0105 \u017c\u00f3\u0142tka jajka<\/strong>, kt\u00f3ra tworzy jego warstw\u0119 ochronn\u0105.<\/span> <span title=\"\">Niekt\u00f3re z substancji od\u017cywczych wyst\u0119puj\u0105 w obydwu sk\u0142adnikach jajka, inne wyst\u0119puj\u0105 albo tylko w \u017c\u00f3\u0142tku jajka albo tylko w bia\u0142ku.<\/span> <span title=\"\"><span style=\"color: #ff6600;\">[1]<\/span> Dla por\u00f3wnania substancji od\u017cywczych, zajrzyj do tabeli <strong>zawieraj\u0105cej makroelementy, minera\u0142y i witaminy<\/strong> <span style=\"color: #ff6600;\">[7]<\/span>:<\/span><\/span><\/p>\n<p> <\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Jajka i cholesterol - prawda o substancjach od\u017cywczych i spo\u017cywaniu jaj\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eggs-3183410_1920.jpg\" alt=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" width=\"700\" height=\"440\" \/>\n<p> <\/p>\n<div dir=\"ltr\" align=\"left\">\n<div class=\"datagrid\">\n<table>\n<thead>\n<tr>\n<th class=\"s\" style=\"text-align: center;\"> <\/th>\n<th class=\"s\" style=\"text-align: center;\">Bia\u0142ko jaj<\/th>\n<th style=\"text-align: center;\">\u017b\u00f3\u0142tko jaj<\/th>\n<th class=\"s\" style=\"text-align: center;\">Procent w bia\u0142ku jaj<\/th>\n<th class=\"s\" style=\"text-align: center;\">Procent w \u017c\u00f3\u0142tku jaj<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Bia\u0142ko<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">3,6 g<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">2,7 g<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">57 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">43 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>T\u0142uszcze<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">0,05 g<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">4,5 g<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">1 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">99 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Wap\u0144<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">2,3 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">21,9 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">9,5 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">90,5 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Magnez<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">3,6 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">0,85 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">80,8 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">19,2 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Fosfor<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">5 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">66,3 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">7 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">93 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Potas<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">53,8 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">18,5 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">74,4 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">25,6 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>S\u00f3d<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">54,8 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">8,2 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">87 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">13 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Witamina B2<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">0,145 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">0,09 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">61,7 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">48,3 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Witamina B3<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">0,035 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">0,004 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">89,7 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">9,3 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Witamina B5<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">0,63 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">0,51 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">11 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">89 %<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td>\n<p dir=\"ltr\"><strong>Witamina E<\/strong><\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">0 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">0,684 mg<\/p>\n<\/td>\n<td style=\"text-align: center;\">\n<p dir=\"ltr\">0 %<\/p>\n<\/td>\n<td>\n<p dir=\"ltr\" style=\"text-align: center;\">100 %<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\"> <\/p>\n<h3 dir=\"ltr\"><strong><span style=\"color: #339966;\">Bia\u0142ko jaj<\/span><\/strong><\/h3>\n<p dir=\"ltr\"><strong>Bia\u0142ko jaj<\/strong> <strong>sk\u0142ada si\u0119 w 90 % z wody i prawie<\/strong><strong> 10 % bia\u0142ka. <\/strong><span lang=\"en\" class=\"tlid-translation translation\"><span title=\"\">Zawiera ono tak\u017ce \u015bladowe ilo\u015bci t\u0142uszczu i witamin.<\/span> <span title=\"\">Podstawowym sk\u0142adnikiem bia\u0142ka jaj jest bia\u0142ko, kt\u00f3re zawiera wszystkie <strong>9 podstawowych aminokwas\u00f3w.<\/strong><\/span> <span title=\"\">Najbardziej znanym bia\u0142kiem jest <a title=\"Albumina jaj - GymBeam\" href=\"https:\/\/gymbeam.pl\/albumina-jaj-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">albumina<\/a>, zaletami kt\u00f3rej s\u0105 <strong>wysoki stosunek aminokwas\u00f3w<\/strong> i nadawanie si\u0119 dla os\u00f3b z <strong>nietolerancj\u0105 laktozy<\/strong>.<\/span> <span title=\"\">Ponadto, albumina cechuje si\u0119 tak\u017ce zawarto\u015bci\u0105 siarki, kt\u00f3ra jest kluczowa dla wytwarzania hormon\u00f3w w ludzkim organizmie.<\/span> <span title=\"\">Bia\u0142ko jaj zawiera r\u00f3wnie\u017c bia\u0142ko zwane <strong>awidyn\u0105<\/strong>, kt\u00f3re wi\u0105\u017ce pewne witaminy z grupy B i w ten spos\u00f3b <strong>zapobiega ich wch\u0142anianiu.<\/strong><\/span> <span title=\"\">Awidyna mo\u017ce zosta\u0107 wyeliminowana przez <strong>obr\u00f3bk\u0119 na gor\u0105co<\/strong>, co zmniejsza utrat\u0119 sk\u0142adnik\u00f3w od\u017cywczych.<\/span> <\/span><span style=\"color: #ff6600;\">[2] [4] [5] [15]<\/span><\/p>\n<p dir=\"ltr\"> <\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_3333_1_.jpg\" alt=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" width=\"700\" height=\"466\" \/><\/p>\n<h3 dir=\"ltr\"><strong><span style=\"color: #339966;\">\u017b\u00f3\u0142tko jaj<\/span><\/strong><\/h3>\n<p><strong>\u017b\u00f3\u0142tko jaj <\/strong><span lang=\"en\" class=\"tlid-translation translation\">sk\u0142ada si\u0119 w <strong>46% z kwasu oleinowego, 38% to t\u0142uszcze nasycone oraz 16% to t\u0142uszcze wielonienasycone.<\/strong> Stosunek t\u0142uszcz\u00f3w wielonienasyconych zale\u017cy od warunk\u00f3w, w jakich by\u0142y hodowane kury.Dieta kur sk\u0142ada si\u0119 g\u0142\u00f3wnie z ziarna zb\u00f3\u017c z wysok\u0105 zawarto\u015bci\u0105 kwas\u00f3w t\u0142uszczowych omega-6, tote\u017c wi\u0119kszo\u015b\u0107 jajek w supermarketach ma wi\u0119ksz\u0105 zawarto\u015b\u0107 omega-6. <strong>Jajka kur z wolnego wybiegu<\/strong> lub kur maj\u0105cych diet\u0119 obfituj\u0105c\u0105 w omega-3 maj\u0105 znacznie bardziej <strong>zbilansowany stosunek kwas\u00f3w t\u0142uszczowych wielonienasyconych.<\/strong> <\/span><\/p>\n<p> <\/p>\n<p>\u017b\u00f3\u0142tko jaj <span lang=\"en\" class=\"tlid-translation translation\">zawiera du\u017ce ilo\u015bci <strong>karotenoid\u00f3w i aminokwas\u00f3w<\/strong> i jest jednym z najbogatszych \u017ar\u00f3de\u0142 <strong>choliny<\/strong>. Cholina <strong>rozk\u0142ada tkank\u0119 t\u0142uszczow\u0105 w w\u0105trobie<\/strong> i, na dodatek, jest przekszta\u0142cana w <strong>wa\u017cny neuroprzeka\u017anik acetylcholin\u0119<\/strong> przez organizm.<\/span> <span style=\"color: #ff6600;\">[2] [6]<\/span><\/p>\n<p> <\/p>\n<p><strong><span lang=\"en\" class=\"tlid-translation translation\">Substancje od\u017cywcze w \u017c\u00f3\u0142tku jaj<\/span> <\/strong><span lang=\"en\" class=\"tlid-translation translation\">s\u0105 korzystne dla organizmu, a ich najwa\u017cniejsze oddzia\u0142ywanie ma miejsce w nast\u0119puj\u0105cych aspektach<\/span> <span style=\"color: #ff6600;\">[8]<\/span>:<\/p>\n<ul>\n<li><strong><span lang=\"en\" class=\"tlid-translation translation\">zmniejszaj\u0105 ryzyko<\/span> problem\u00f3w trawiennych <\/strong>&#8211; <span lang=\"en\" class=\"tlid-translation translation\">\u017c\u00f3\u0142tko zawiera bia\u0142ko zwane foswityn\u0105, kt\u00f3ra eliminuje wiele substancji powoduj\u0105cych stany zapalne.<\/span><\/li>\n<li><strong><span lang=\"en\" class=\"tlid-translation translation\">wzmacnia uk\u0142ad odporno\u015bciowy<\/span><\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">glikopeptydy w \u017c\u00f3\u0142tkach zwi\u0119kszaj\u0105 wytwarzanie makrofag\u00f3w, kt\u00f3re dbaj\u0105 o ochron\u0119 organizmu przed infekcjami.<\/span><\/li>\n<li><strong><span lang=\"en\" class=\"tlid-translation translation\">obni\u017caj\u0105 ci\u015bnienie krwi<\/span><\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">peptydy zawarte w \u017c\u00f3\u0142tkach mog\u0105 wp\u0142ywa\u0107 korzystnie na ci\u015bnienie krwi i tym samym zapobiega\u0107 chorobom sercowo-naczyniowym.<\/span><\/li>\n<li><strong><span lang=\"en\" class=\"tlid-translation translation\">zmniejszaj\u0105 ryzyko problem\u00f3w z oczami i wzrokiem<\/span><\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">karotenoidy luteina i zeaksantyna chroni\u0105 przed za\u0107m\u0105 oraz zwyrodnieniem tkanki \u017c\u00f3\u0142tej, dwoma problemami ze wzrokiem powszechnymi w starszym wieku.<\/span><\/li>\n<\/ul>\n<p> <\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">Spo\u017cywanie <strong> \u017c\u00f3\u0142tek jaj ma tak\u017ce i swoje ujemne strony,<\/strong> w tym:<\/span> <span style=\"color: #ff6600;\">[12] [14]<\/span><\/p>\n<ul>\n<li><strong><span lang=\"en\" class=\"tlid-translation translation\">zawarto\u015b\u0107 cholesterolu<\/span><\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">\u017c\u00f3\u0142tko jest \u017ar\u00f3d\u0142em w przybli\u017ceniu 213 mg cholesterolu, podczas gdy lipoproteiny \u017c\u00f3\u0142tka zawieraj\u0105 <strong>\u2154<\/strong> <strong>z\u0142ego cholesterol LDL a zatem 142 mg.<\/strong> Zalecane dzienne spo\u017cycie cholesterolu HDL i LDL to 300 mg, co oznacza, \u017ce jedno jajko dziennie dostarcza w przybli\u017ceniu <strong>66% dziennego spo\u017cycia cholesterolu.<\/strong><\/span><\/li>\n<li><strong>kalorie <\/strong>&#8211; jajecznica z 3 jajek <span lang=\"en\" class=\"tlid-translation translation\">mas oko\u0142o 225 kcal. Je\u015bli wi\u0119c liczysz dzienne spo\u017cycie kalorii, nale\u017cy bra\u0107 pod uwag\u0119 warto\u015b\u0107 kaloryczn\u0105 \u017c\u00f3\u0142tka jaj.<\/span><\/li>\n<li><strong>t\u0142uszcz <\/strong>&#8211; <span lang=\"en\" class=\"tlid-translation translation\">w jajkach znajdziesz niezb\u0119dne <strong>kwasy t\u0142uszczowe omega-3 <\/strong>, kt\u00f3re s\u0105 t\u0142uszczami zdrowymi, ale opr\u00f3cz nich, jajko jest te\u017c \u017ar\u00f3d\u0142em kwas\u00f3w nasyconych. Spo\u017cycie jajecznicy z 3 jajek r\u00f3wna si\u0119 <strong>15 gramom t\u0142uszczu<\/strong>, z kt\u00f3rych w przybli\u017ceniu 5 g to kwasy nasycone.<\/span>  <\/li>\n<\/ul>\n<p> <\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/egg-944495_1920.jpg\" alt=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" width=\"700\" height=\"466\" \/>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Jajka_a_cholesterol\"><\/span><strong><span style=\"color: #ff6600;\"><span lang=\"en\" class=\"tlid-translation translation\">Jajka a cholesterol<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Cholesterol <\/strong><span lang=\"en\" class=\"tlid-translation translation\">ma budow\u0119 podobn\u0105 do t\u0142uszcz\u00f3w i <strong>wyst\u0119puje w ka\u017cdej kom\u00f3rce<\/strong> naszego organizmu, gdzie pe\u0142ni kilka funkcji. Na przyk\u0142ad, dostarcza materia\u0142u dla hormonu pregnenolonu, z kt\u00f3rego wytwarzane s\u0105 inne hormony, takie jak kortyzol, DHEA czy testosteron. Cholesterol wyst\u0119puje w ludzkim organizmie w dwu formach, jako &#8220;z\u0142y&#8221; <strong>cholesterol LDL<\/strong> i &#8220;dobry&#8221; <strong>cholesterol HDL.<\/strong><\/span> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n<p><span style=\"font-size: 12px;\"><span style=\"font-size: 12px;\"><br \/><\/span><\/span><\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">Przez ostatnie <strong>40 lat, stosunek naukowc\u00f3w do spo\u017cywania jajek zmienia\u0142 si\u0119.<\/strong> Pierwszy oficjalny dokument datuje si\u0119 na rok 1980, a dalsze zalecenia by\u0142y formu\u0142owane co 5 lat. Mo\u017cna przejrze\u0107 je tutaj<\/span> <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n<ul>\n<li><strong>1980<\/strong> &#8211; spo\u017cywaj jajka z umiarem<\/li>\n<li><strong>1985<\/strong> &#8211; spo\u017cywaj \u017c\u00f3\u0142tka jajek z umiarem<\/li>\n<li><strong>1990<\/strong> &#8211; spo\u017cywaj 2 bia\u0142ka jajek zamiast jednego ca\u0142ego jajka<\/li>\n<li><strong>1995<\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">zmniejsz spo\u017cycie \u017c\u00f3\u0142tka jajek <\/span><\/li>\n<li><strong>2000<\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">spo\u017cywaj jajka z umiarem i u\u017cywaj zamiennik\u00f3w jajek do kucharzenia<\/span><\/li>\n<li><strong>2005<\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">\u017cadnych nowych zalece\u0144<\/span><\/li>\n<li><strong>2010<\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">1 \u017c\u00f3\u0142tko jajka nie podwy\u017csza poziomu cholesterolu<\/span><\/li>\n<li><strong>2015<\/strong> &#8211; <span lang=\"en\" class=\"tlid-translation translation\">m\u0119\u017cczy\u017ani spo\u017cywaj\u0105 zbyt wiele jajek<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 12px;\"><span style=\"font-size: 12px;\"><br \/><\/span><\/span><\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">W 2015, <strong>jajka i cholesterol dosta\u0142y \u201czielone \u015bwiat\u0142o\u201d<\/strong> od zespo\u0142u ekspert\u00f3w z USA. Przy okre\u015blaniu <strong>wytycznych odno\u015bnie zdrowego od\u017cywiania,<\/strong> stwierdzono, \u017ce nie ma dowod\u00f3w na wp\u0142yw jajek na chorob\u0119 sercowo-naczyniow\u0105 i \u017ce ie by\u0142o potrzeby ograniczania dziennej dawki jajek. Zauwa\u017calna popularno\u015b\u0107 <strong>diet niskow\u0119glowodanowych<\/strong> tak\u017ce spowodowa\u0142a <strong>spo\u017cywanie przez ludzi jajek w wi\u0119kszych ilo\u015bciach<\/strong> ze wzgl\u0119du na ich zawarto\u015b\u0107 bia\u0142ka.<\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p> <\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/egg-1460404_1920.jpg\" alt=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" width=\"700\" height=\"475\" \/>\n<p> <\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">W marcu 2019 roku, zosta\u0142y przeprowadzone szczeg\u00f3\u0142owe badania maj\u0105ce na celu wykrycie <strong>skutk\u00f3w oddzia\u0142ywania jajek i cholesterolu na ryzyko powstania choroby sercowo-naczyniowej.<\/strong> Dokument ten stanowi <strong>podsumowanie 6 bada\u0144<\/strong>, kt\u00f3re przeprowadzano <strong>na grupie 29615 m\u0119\u017cczyzn i kobiet przez 31 lat.<\/strong> Na przestrzeni lat, zanotowano <strong>5,400 przypadk\u00f3w choroby sercowo-naczyniowej i 6,132 zgon\u00f3w z r\u00f3\u017cnych powod\u00f3w.<\/strong> Wyniki mo\u017cna podzieli\u0107 na 2 wa\u017cne cz\u0119\u015bci<\/span> <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n<ol>\n<li dir=\"ltr\"><span lang=\"en\" class=\"tlid-translation translation\">Zwi\u0119kszenie spo\u017cycia cholesterolu do <strong>300 mg zwi\u0119ksza ryzyko choroby sercowo-naczyniowej<\/strong> oraz \u015bmiertelno\u015b\u0107 <strong>do 17%.<\/strong><\/span><\/li>\n<li dir=\"ltr\"><span lang=\"en\" class=\"tlid-translation translation\">Ka\u017cde <strong>dodatkowe p\u00f3\u0142 jajka dziennie <\/strong> zwi\u0119ksza ryzyko choroby sercowo-naczyniowej oraz \u015bmiertelno\u015bci <strong>o 6-8%.<\/strong><\/span><\/li>\n<\/ol>\n<p><span lang=\"en\" class=\"tlid-translation translation\"> <\/span><\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">Badanie by\u0142o prowadzone na mieszka\u0144cach Stan\u00f3w Zjednoczonych, maj\u0105cych r\u00f3\u017cne style od\u017cywiania, lecz maj\u0105 one odniesienie r\u00f3wnie\u017c i do Europejczyk\u00f3w. Zawarto\u015b\u0107 cholesterolu w jajkach w Europie nie jest inna i my r\u00f3wnie\u017c powinni\u015bmy pami\u0119ta\u0107 o <strong>jego dziennym spo\u017cyciu.<\/strong> Jednak\u017ce, je\u017celi nie przesadzasz z jajkami, <strong>nie musisz martwi\u0107 si\u0119 o chorob\u0119 sercowo-naczyniow\u0105.<\/strong><\/span> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n<p style=\"text-align: left;\"> <\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" title=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/bacon-1238243_1920.jpg\" alt=\"Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj\" width=\"700\" height=\"455\" \/><\/p>\n<p style=\"text-align: center;\"> <\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">Spo\u017cywanie jajek tworzy <strong>r\u00f3wnowag\u0119 bia\u0142ka i t\u0142uszczu<\/strong>, a co wi\u0119cej, <strong>bardziej Ci\u0119 syci<\/strong>. Jest to potwierdzane tak\u017ce przez badania z roku 2017, kt\u00f3re potwierdzi\u0142y r\u00f3\u017cnic\u0119 mi\u0119dzy <strong>spo\u017cyciem bia\u0142ka jajka a ca\u0142ego jajka.<\/strong> Uczestnikami byli m\u0142odzi sportowcy, kt\u00f3rzy <strong>jedli jajka od razu po treningu.<\/strong> Rezultaty pokaza\u0142y, \u017ce <strong>grupa, kt\u00f3ra spo\u017cywa\u0142a ca\u0142e jajka<\/strong> mia\u0142a <strong>wy\u017cszy wska\u017anik metabolizmu mi\u0119\u015bniowego.<\/strong> Termin ten odnosi si\u0119 do zu\u017cycia energii <strong>potrzebnej kom\u00f3rce. <\/strong><\/span> <span style=\"color: #ff6600;\">[8] [16]<\/span><\/p>\n<p> <\/p>\n<p><span lang=\"en\" class=\"tlid-translation translation\">Je\u015bli jeste\u015b zdrowy, masz <strong>zbilansowan\u0105 diet\u0119 i regularnie \u0107wiczysz<\/strong>, Twoje obawy o cholesterol s\u0105 niepotrzebne. Ca\u0142kowite <strong>wykluczenie jajek<\/strong> z Twojej diety mog\u0142oby niepotrzebnie pozbawi\u0107 Ci\u0119 <strong>niezb\u0119dnych witamin, minera\u0142\u00f3w i innych substancji od\u017cywczych.<\/strong> Ka\u017cde z nas ma <strong>inny styl \u017cycia<\/strong>, wi\u0119c nie jest mo\u017cliwe ustalenie <strong>uniwersalnego rozwi\u0105zania<\/strong>. Wierzymy, \u017ce uzyska\u0142e\u015b niezb\u0119dne informacje na temat jajek i cholesterolu, a je\u015bli polubi\u0142e\u015b nasz artyku\u0142, <strong>prosimy da\u0107 mu polubienie i podzieli\u0107 si\u0119 nim z innymi.<\/strong><\/span><\/p>\n<p><strong><br \/><\/strong><\/p>\n<\/div>\n<h3 dir=\"ltr\"><span style=\"color: #339966;\"><span style=\"color: #ff6600;\"><strong>\u0179r\u00f3d\u0142a:<\/strong><\/span> <\/span><\/h3>\n<p><span style=\"color: #ff6600;\">[1]<\/span> Kamal Patel &#8211; Summary of Eggs &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/examine.com\/supplements\/eggs\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/examine.com\/supplements\/eggs\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[2]<\/span> Kamal Patel &#8211; Are eggs healthy? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/examine.com\/nutrition\/are-eggs-healthy\/\"><span style=\"color: #ff6600;\">https:\/\/examine.com\/nutrition\/are-eggs-healthy\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[3]<\/span> Brenda Goodman &#8211; Are Eggs the Cholesterol Enemy Again? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.webmd.com\/cholesterol-management\/news\/20190315\/are-eggs-the-cholesterol-enemy-again\"><span style=\"color: #ff6600;\">https:\/\/www.webmd.com\/cholesterol-management\/news\/20190315\/are-eggs-the-cholesterol-enemy-again<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[4]<\/span> Helen West &#8211; Egg Whites Nutrition: High in Protein, Low in Everything Else &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.healthline.com\/nutrition\/egg-whites-nutrition\"><span style=\"color: #ff6600;\">https:\/\/www.healthline.com\/nutrition\/egg-whites-nutrition<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[5]<\/span> BIA\u0141KO &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.incredibleegg.org\/eggcyclopedia\/p\/protein\/\"><span style=\"color: #ff6600;\">https:\/\/www.incredibleegg.org\/eggcyclopedia\/p\/protein\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[6]<\/span> Kamal Patel &#8211; Choline &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/examine.com\/supplements\/choline\/\"><span style=\"color: #ff6600;\">https:\/\/examine.com\/supplements\/choline\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[7]<\/span> Grace Derocha &#8211; The Nutritional Value of Egg Whites Versus Egg Yolks: What Do You Use? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ahealthiermichigan.org\/2011\/10\/11\/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use\/\"><span style=\"color: #ff6600;\">https:\/\/www.ahealthiermichigan.org\/2011\/10\/11\/the-nurtional-value-of-egg-whites-versus-egg-yolks-what-do-you-use\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[8]<\/span> Jennifer Huizen &#8211; All you need to know about egg yolk &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320445.php\"><span style=\"color: #ff6600;\">https:\/\/www.medicalnewstoday.com\/articles\/320445.php<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[9]<\/span> Unscrambling the message on eggs &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/unscrambling-the-message-on-eggs\"><span style=\"color: #ff6600;\">https:\/\/www.health.harvard.edu\/heart-health\/unscrambling-the-message-on-eggs<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[10]<\/span> Eggs and cholesterol back in the spotlight in new JAMA study &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/2019\/03\/18\/eggs-and-cholesterol-back-in-the-spotlight-in-new-jama-study\/\"><span style=\"color: #ff6600;\">https:\/\/www.hsph.harvard.edu\/nutritionsource\/2019\/03\/18\/eggs-and-cholesterol-back-in-the-spotlight-in-new-jama-study\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[11]<\/span> Alex Stewart &#8211; So What&#8217;s The Big Deal With Egg Yolks, Anyway? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.bodybuilding.com\/content\/whats-the-big-deal-with-egg-yolks-anyway.html\"><span style=\"color: #ff6600;\">https:\/\/www.bodybuilding.com\/content\/whats-the-big-deal-with-egg-yolks-anyway.html<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[12]<\/span> 6 Pros and Cons of Eating Egg Yolk &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/healthresearchfunding.org\/6-pros-and-cons-of-eating-egg-yolk\/\"><span style=\"color: #ff6600;\">https:\/\/healthresearchfunding.org\/6-pros-and-cons-of-eating-egg-yolk\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[13]<\/span> Kamal Patel &#8211; Will eating eggs increase my cholesterol? &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/examine.com\/nutrition\/will-eating-eggs-increase-my-cholesterol\/#ref17\"><span style=\"color: #ff6600;\">https:\/\/examine.com\/nutrition\/will-eating-eggs-increase-my-cholesterol\/#ref17<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[14]<\/span> Heqian Kuang, Fang Yang, Yan Zhang, Tiannan Wang, Guoxun Chen &#8211; The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.hindawi.com\/journals\/cholesterol\/2018\/6303810\/\"><span style=\"color: #ff6600;\">https:\/\/www.hindawi.com\/journals\/cholesterol\/2018\/6303810\/<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[15]<\/span> Jim Stoppani &#8211; Encyclopedia Of Supplements: A-F &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.bodybuilding.com\/fun\/the-encyclopedia-of-supplements-a-f.html\"><span style=\"color: #ff6600;\">https:\/\/www.bodybuilding.com\/fun\/the-encyclopedia-of-supplements-a-f.html<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[16]<\/span> muscle metabolism &#8211; <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"><a href=\"https:\/\/medical-dictionary.thefreedictionary.com\/muscle+metabolism\">https:\/\/medical-dictionary.thefreedictionary.com\/muscle+metabolism<\/a><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mity o bia\u0142ku Jaj kontra mity o \u017c\u00f3\u0142tku Jaj dotycz\u0105 ryzyka wysokiego poziomu cholesterolu. Poznaj wyniki najnowszych bada\u0144 i czerp korzy\u015bci z jedzenia jajek.<\/p>\n","protected":false},"author":25,"featured_media":138808,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165339","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jajka i cholesterol - prawda o sk\u0142adnikach od\u017cywczych i spo\u017cyciu jaj - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mity o bia\u0142ku Jaj kontra mity o \u017c\u00f3\u0142tku Jaj dotycz\u0105 ryzyka wysokiego poziomu cholesterolu. 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