{"id":165969,"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":"2023-08-31T19:57:55","modified_gmt":"2023-08-31T17:57:55","slug":"jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jajka-i-cholesterol-prawda-o-skladnikach-odzywczych-i-spozyciu-jaj\/","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\/#Jajka_jako_zrodlo_skladnikow_odzywczych\" title=\"Jajka jako \u017ar\u00f3d\u0142o sk\u0142adnik\u00f3w od\u017cywczych\">Jajka jako \u017ar\u00f3d\u0142o sk\u0142adnik\u00f3w 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\/#Jajka_i_cholesterol\" title=\"Jajka i cholesterol\">Jajka i cholesterol<\/a><\/li><\/ul><\/nav><\/div>\n<p>Dla wielu z nas jajka <strong>s\u0105 istotn\u0105 cz\u0119\u015bci\u0105 naszej diety<\/strong>, zw\u0142aszcza \u015bniadania. Czy mo\u017cesz sobie wyobrazi\u0107, \u017ce przestajesz je je\u015b\u0107 z dnia na dzie\u0144? Na szcz\u0119\u015bcie nie musisz tego robi\u0107. Jajka nale\u017c\u0105 do jednych z <strong>najbardziej dost\u0119pnych \u017ar\u00f3de\u0142 sk\u0142adnik\u00f3w od\u017cywczych<\/strong> i istnieje wiele r\u00f3\u017cnych sposob\u00f3w ich przygotowania. Jednak istotn\u0105 kwesti\u0105 spo\u017cycia jaj jest ich zawarto\u015b\u0107 cholesterolu. Dlatego postanowili\u015bmy napisa\u0107 artyku\u0142, kt\u00f3ry pomo\u017ce ci zrozumie\u0107 problem. <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Jajka_jako_zrodlo_skladnikow_odzywczych\"><\/span><strong><span style=\"color: #ff6600;\"><span lang=\"en\" class=\"tlid-translation translation\"><span title=\"\">Jajka jako \u017ar\u00f3d\u0142o sk\u0142adnik\u00f3w od\u017cywczych<\/span><\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\"><span lang=\"en\" class=\"tlid-translation translation\"><strong>Jajka<\/strong> s\u0105 doskona\u0142ym \u017ar\u00f3d\u0142em bia\u0142ka i innych wa\u017cnych sk\u0142adnik\u00f3w od\u017cywczych. Pod delikatn\u0105 skorupk\u0105 jajka znajduj\u0105 si\u0119 dwie podstawowe cz\u0119\u015bci &#8211; <strong>\u017c\u00f3\u0142tko i bia\u0142ko jaja<\/strong>. \u017b\u00f3\u0142tko to \u017c\u00f3\u0142topomara\u0144czowa <strong>cz\u0119\u015b\u0107 jaja w kszta\u0142cie woreczka<\/strong>, kt\u00f3rej g\u0142\u00f3wnym zadaniem jest od\u017cywianie p\u0142odu. Bia\u0142ko jaja jest p\u0142ynn\u0105, <strong>bezbarwn\u0105 pokrywk\u0105 \u017c\u00f3\u0142tka<\/strong>, kt\u00f3ra tworzy jego warstw\u0119 ochronn\u0105. Niekt\u00f3re sk\u0142adniki od\u017cywcze znajduj\u0105 si\u0119 w obu sk\u0142adnikach, inne znajduj\u0105 si\u0119 tylko w \u017c\u00f3\u0142tkach jaj lub tylko w bia\u0142kach jaj. <span title=\"\"><span style=\"color: #ff6600;\">[1]<\/span> Aby por\u00f3wna\u0107 sk\u0142adniki od\u017cywcze, zobacz <strong>tabel\u0119 zawieraj\u0105c\u0105 makrosk\u0142adniki, minera\u0142y i witaminy<\/strong> <span style=\"color: #ff6600;\">[7]<\/span>:<\/span><\/span> <\/p>\n<p dir=\"ltr\"> <\/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\/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<\/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<\/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\u0142uszcz<\/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>Vitamin 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>Vitamin 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\"><span lang=\"en\" class=\"tlid-translation translation\"><strong>Bia\u0142ko jaja sk\u0142ada si\u0119 z 90% wody i prawie 10% bia\u0142ka.<\/strong> Zawiera tak\u017ce \u015bladowe ilo\u015bci t\u0142uszczu i witamin. Kluczowym sk\u0142adnikiem bia\u0142ka jaja s\u0105 bia\u0142ka, kt\u00f3re zawieraj\u0105 wszystkie <strong>9 niezb\u0119dnych aminokwas\u00f3w<\/strong>. Najbardziej znanym z bia\u0142ek jest albumina, kt\u00f3rej zalet\u0105 jest <strong>wysoki udzia\u0142 aminokwas\u00f3w<\/strong> i jest odpowiedni dla os\u00f3b z nietolerancj\u0105 laktozy. Ponadto albumina charakteryzuje si\u0119 r\u00f3wnie\u017c zawarto\u015bci\u0105 siarki, kt\u00f3ra ma kluczowe znaczenie w produkcji hormon\u00f3w w organizmie cz\u0142owieka. Bia\u0142ko jaja zawiera r\u00f3wnie\u017c bia\u0142ko zwane awidyn\u0105, kt\u00f3re wi\u0105\u017ce pewne witaminy z grupy B, a tym samym <strong>zapobiega ich wch\u0142anianiu<\/strong>. Awidyn\u0119 mo\u017cna wyeliminowa\u0107 poprzez <strong>obr\u00f3bk\u0119 ciepln\u0105<\/strong>, kt\u00f3ra zmniejsza utrat\u0119 sk\u0142adnik\u00f3w od\u017cywczych. <\/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<p dir=\"ltr\"> <\/p>\n<h3 dir=\"ltr\"><strong><span style=\"color: #339966;\">\u017b\u00f3\u0142tko<\/span><\/strong><\/h3>\n<p><span lang=\"en\" class=\"tlid-translation translation\"><strong>\u017b\u00f3\u0142tko<\/strong> sk\u0142ada si\u0119 z <strong>46% kwasu oleinowego<\/strong>, <strong>38% to t\u0142uszcze nasycone i 16% t\u0142uszcze wielonienasycone.<\/strong> Stosunek t\u0142uszcz\u00f3w wielonienasyconych zale\u017cy od sposobu hodowli kur. Dieta kurna sk\u0142ada si\u0119 g\u0142\u00f3wnie z ziaren o wysokiej zawarto\u015bci kwas\u00f3w t\u0142uszczowych omega-6, wi\u0119c wi\u0119kszo\u015b\u0107 jaj w supermarketach ma wy\u017csz\u0105 zawarto\u015b\u0107 kwas\u00f3w omega-6. <strong>Kury z wolnego wybiegu<\/strong> lub kury z diet\u0105 bogat\u0105 w omega-3 maj\u0105 znacznie bardziej zr\u00f3wnowa\u017cony stosunek wielonienasyconych <strong>kwas\u00f3w t\u0142uszczowych.<\/strong><\/span><\/p>\n<p> <\/p>\n<p>\u017b\u00f3\u0142tko zawiera du\u017ce ilo\u015bci <strong>karotenoid\u00f3w i aminokwas\u00f3w<\/strong>, a tak\u017ce jest jednym z najbogatszych \u017ar\u00f3de\u0142 <strong>choliny<\/strong>. Cholina <strong>rozk\u0142ada tkank\u0119 t\u0142uszczow\u0105 w\u0105troby<\/strong>, a ponadto jest przekszta\u0142cana w <strong>wa\u017cny neuroprzeka\u017anik acetylocholiny w organizmie<\/strong>. <span style=\"color: #ff6600;\">[2] [6]<\/span> <\/p>\n<p> <\/p>\n<p><strong>Sk\u0142adniki od\u017cywcze w \u017c\u00f3\u0142tku jaja<\/strong> s\u0105 korzystne dla organizmu, a ich najwa\u017cniejszy wp\u0142yw to nast\u0119puj\u0105ce obszary <span style=\"color: #ff6600;\">[8]<\/span>:<\/p>\n<ul>\n<li><strong>zmniejszaj\u0105 ryzyko problem\u00f3w trawiennych<\/strong> &#8211; \u017c\u00f3\u0142tko zawiera bia\u0142ko zwane foswityn\u0105, kt\u00f3re eliminuje liczb\u0119 substancji zapalnych.<\/li>\n<li><strong>poprawiaj\u0105 uk\u0142ad odporno\u015bciowy<\/strong> &#8211; glikopeptydy w \u017c\u00f3\u0142tkach poprawiaj\u0105 produkcj\u0119 makrofag\u00f3w, kt\u00f3re dbaj\u0105 o ochron\u0119 organizmu przed infekcjami.<\/li>\n<li><strong>ni\u017csze ci\u015bnienie krwi<\/strong> &#8211; peptydy w \u017c\u00f3\u0142tkach mog\u0105 wp\u0142ywa\u0107 na ci\u015bnienie krwi, a tym samym zapobiega\u0107 chorobom sercowo-naczyniowym.<\/li>\n<li><strong>zmniejszaj\u0105 ryzyko problem\u00f3w z oczami<\/strong> &#8211; karotenoidy, luteina i zeaksantyna, chroni\u0105 przed za\u0107m\u0105 i zwyrodnieniem plamki \u017c\u00f3\u0142tej, dwoma typowymi problemami ze wzrokiem w starszym wieku.<\/li>\n<\/ul>\n<p> <\/p>\n<p>Spo\u017cycie \u017c\u00f3\u0142tek <strong>jaj wi\u0105\u017ce si\u0119 r\u00f3wnie\u017c z wadami<\/strong>, w tym: <span style=\"color: #ff6600;\">[12] [14]<\/span><\/p>\n<ul>\n<li><strong>zawarto\u015b\u0107 cholesterolu<\/strong> &#8211; \u017c\u00f3\u0142tko jest \u017ar\u00f3d\u0142em oko\u0142o 213 mg cholesterolu, podczas gdy lipoproteiny \u017c\u00f3\u0142tka zawieraj\u0105 \u2154 z\u0142ego cholesterolu LDL, a tym samym 142 mg. Zalecane dzienne spo\u017cycie cholesterolu HDL i LDL wynosi 300 mg, co oznacza, \u017ce jedno jajko dziennie zawiera oko\u0142o 66% dziennego spo\u017cycia cholesterolu.<\/li>\n<li><strong>kalorie<\/strong> &#8211; 3 jajecznica zawiera oko\u0142o 225 kcal. Przy obliczaniu dziennego spo\u017cycia kalorii nale\u017cy wzi\u0105\u0107 pod uwag\u0119 warto\u015b\u0107 kaloryczn\u0105 \u017c\u00f3\u0142tka jaja.<\/li>\n<li><strong>t\u0142uszcz<\/strong> &#8211; w jajach znajduj\u0105 si\u0119 niezb\u0119dne kwasy t\u0142uszczowe omega-3, kt\u00f3re s\u0105 zdrowymi t\u0142uszczami, ale opr\u00f3cz nich jajko jest \u017ar\u00f3d\u0142em t\u0142uszcz\u00f3w nasyconych. Spo\u017cycie 3 jajecznic wynosi 15 gram\u00f3w t\u0142uszczu, z czego oko\u0142o 5 g to t\u0142uszcze nasycone.  <\/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<p> <\/p>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Jajka_i_cholesterol\"><\/span><strong><span style=\"color: #ff6600;\"><span lang=\"en\" class=\"tlid-translation translation\">Jajka i cholesterol<\/span><\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Cholesterol<\/strong> ma struktur\u0119 podobn\u0105 do t\u0142uszczu i <strong>znajduje si\u0119 w ka\u017cdej kom\u00f3rce<\/strong> naszego cia\u0142a, gdzie pe\u0142ni kilka funkcji. Na przyk\u0142ad dostarcza materia\u0142 dla hormonu pregnenolonu, z kt\u00f3rego powstaj\u0105 inne hormony, takie jak kortyzol, DHEA lub testosteron. Cholesterol wyst\u0119puje w ludzkim ciele w dw\u00f3ch postaciach jako \u201ez\u0142y\u201d cholesterol <strong>LDL<\/strong> i \u201edobry\u201d cholesterol <strong>HDL<\/strong>. <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>W ci\u0105gu ostatnich<strong> 40 lat zmieni\u0142o si\u0119 podej\u015bcie naukowc\u00f3w do konsumpcji jaj.<\/strong> Pierwszy oficjalny dokument pochodzi z 1980 r., A kolejne zalecenia wydawano co 5 lat. Ich przegl\u0105d mo\u017cna zobaczy\u0107 tutaj <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n<ul>\n<li><strong>1980<\/strong> &#8211; spo\u017cywaj jajka umiarkowanie<\/li>\n<li><strong>1985<\/strong> &#8211; umiarkowanie spo\u017cywaj \u017c\u00f3\u0142tka<\/li>\n<li><strong>1990<\/strong> &#8211; spo\u017cywaj 2 bia\u0142ka zamiast jednego ca\u0142ego jajka<\/li>\n<li><strong>1995<\/strong> &#8211; zmniejszenie konsumpcji \u017c\u00f3\u0142tka jaja<\/li>\n<li><strong>2000<\/strong> &#8211; spo\u017cywaj jajka umiarkowanie i u\u017cywaj zamiennik\u00f3w do gotowania<\/li>\n<li><strong>2005<\/strong> &#8211; brak nowych zalece\u0144<\/li>\n<li><strong>2010<\/strong> &#8211; 1 \u017c\u00f3\u0142tko nie podnosi poziomu cholesterolu<\/li>\n<li><strong>2015<\/strong> &#8211; m\u0119\u017cczy\u017ani spo\u017cywaj\u0105 zbyt du\u017co jaj<\/li>\n<\/ul>\n<p><span style=\"font-size: 12px;\"><span style=\"font-size: 12px;\"> <br \/><\/span><\/span><\/p>\n<p>W 2015 roku jajka i <strong>cholesterol otrzyma\u0142y \u201ezielony\u201d<\/strong> od zespo\u0142u ekspert\u00f3w w USA. Opracowuj\u0105c wytyczne <strong>dotycz\u0105ce zdrowej diety<\/strong>, stwierdzono, \u017ce nie ma dowod\u00f3w na wp\u0142yw jaj na choroby sercowo-naczyniowe i nie ma potrzeby ograniczania dziennej dawki jaj. Niezwyk\u0142a popularno\u015b\u0107 diet <strong>niskow\u0119glowodanowych<\/strong> spowodowa\u0142a r\u00f3wnie\u017c, \u017ce ludzie <strong>spo\u017cywaj\u0105 jaja w du\u017cych ilo\u015bciach<\/strong> ze wzgl\u0119du na zawarto\u015b\u0107 bia\u0142ka. <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>W marcu 2019 r. Przeprowadzono szeroko zakrojone badanie w celu zbadania <strong>wp\u0142ywu jaj i cholesterolu na ryzyko chor\u00f3b sercowo-naczyniowych.<\/strong> Dokument jest podsumowaniem 6 bada\u0144, w kt\u00f3rych przez <strong>31 lat badano 29615 m\u0119\u017cczyzn i kobiet.<\/strong> Z biegiem czasu odnotowano<strong> 5400 zdarze\u0144 sercowo-naczyniowych i 6 132 r\u00f3\u017cnych zgon\u00f3w<\/strong>. Wyniki mo\u017cna podzieli\u0107 na 2 wa\u017cne cz\u0119\u015bci <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n<ol>\n<li dir=\"ltr\">Zwi\u0119kszenie spo\u017cycia cholesterolu o <strong>300 mg zwi\u0119ksza ryzyko chor\u00f3b sercowo-naczyniowych i \u015bmiertelno\u015bci o 17%.<\/strong><\/li>\n<li dir=\"ltr\">Ka\u017cda n<strong>adwy\u017cka po\u0142owy jaja dziennie<\/strong> zwi\u0119ksza ryzyko chor\u00f3b sercowo-naczyniowych i \u015bmiertelno\u015bci<strong> o 6-8%.<\/strong><\/li>\n<\/ol>\n<p><span lang=\"en\" class=\"tlid-translation translation\"> <\/span><\/p>\n<p>Badanie zosta\u0142o przeprowadzone na mieszka\u0144cach Stan\u00f3w Zjednoczonych, kt\u00f3rzy maj\u0105 inny styl diety, ale ma to r\u00f3wnie\u017c znaczenie dla Europejczyk\u00f3w. Zawarto\u015b\u0107 cholesterolu w jajach nie r\u00f3\u017cni si\u0119 w Europie i powinni\u015bmy r\u00f3wnie\u017c pomy\u015ble\u0107 o jego<strong> dziennym spo\u017cyciu.<\/strong> <strong>Je\u015bli jednak nie przesadzisz z jajami, nie musisz si\u0119 martwi\u0107 chorobami sercowo-naczyniowymi.<\/strong> <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 jaj zapewnia <strong>r\u00f3wnowag\u0119 bia\u0142ka i t\u0142uszczu,<\/strong> a ponadto <strong>karmi ci\u0119 wi\u0119cej.<\/strong> Potwierdza to r\u00f3wnie\u017c badanie z 2017 r., W kt\u00f3rym zbadano r\u00f3\u017cnic\u0119 <strong>w spo\u017cyciu bia\u0142ka i ca\u0142ych jaj.<\/strong> Uczestnikami byli m\u0142odzi sportowcy, kt\u00f3rzy jedli <strong>jajka bezpo\u015brednio po treningu<\/strong>. Wyniki wykaza\u0142y, \u017ce<strong> ca\u0142a grupa jaj<\/strong> mia\u0142a wy\u017cszy <strong>wska\u017anik metabolizmu mi\u0119\u015bni.<\/strong> Termin ten odnosi si\u0119 do zu\u017cycia energii <strong>do pracy kom\u00f3rek mi\u0119\u015bniowych<\/strong>.<strong> <\/strong><\/span><span style=\"color: #ff6600;\">[8] [16]<\/span><\/p>\n<p> <br \/><span lang=\"en\" class=\"tlid-translation translation\">If you are healthy, have <strong>a balanced diet and exercise regularly<\/strong>, your cholesterol concerns are unnecessary. Completely <strong>excluding eggs<\/strong> from your diet would unnecessarily deprive yourself of the <strong>necessary vitamins, minerals and other nutrients.<\/strong> We all have <strong>different lifestyles<\/strong>, so it is not possible to set <strong>a universal solution<\/strong>. We believe you have learned the necessary information on eggs and cholesterol, if you liked our article, <strong>please support it by liking it and sharing it.<\/strong><\/span> <\/p>\n<p><strong> <\/strong><br \/>Je\u015bli jeste\u015b zdrowy, stosujesz <strong>zbilansowan\u0105 diet\u0119 i regularnie \u0107wiczysz,<\/strong> twoje problemy z cholesterolem s\u0105 niepotrzebne. Ca\u0142kowite <strong>wykluczenie jajek<\/strong> z diety niepotrzebnie pozbawi\u0142oby ci\u0119 <strong>niezb\u0119dnych witamin, minera\u0142\u00f3w i innych sk\u0142adnik\u00f3w od\u017cywczych<\/strong>. Wszyscy mamy<strong> inny styl \u017cycia,<\/strong> wi\u0119c nie jest mo\u017cliwe ustalenie <strong>uniwersalnego rozwi\u0105zania.<\/strong> Uwa\u017camy, \u017ce nauczy\u0142e\u015b si\u0119 niezb\u0119dnych informacji na temat jaj i cholesterolu, je\u015bli podoba Ci si\u0119 nasz artyku\u0142,<strong> poprzyj go, polubiaj\u0105c go i udost\u0119pniaj\u0105c.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<\/div>\n<h3 dir=\"ltr\"><span style=\"color: #339966;\"><span style=\"color: #ff6600;\"><strong>\u017br\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> PROTEIN &#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>Bia\u0142ko vs. \u017c\u00f3\u0142tko &#8211; mit m\u00f3wi o ryzyku wysokiego poziomu cholesterolu. Poznaj najnowsze wyniki bada\u0144 i zalety jedzenia jajek. <\/p>\n","protected":false},"author":25,"featured_media":79996,"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-165969","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=\"Bia\u0142ko vs. \u017c\u00f3\u0142tko - mit m\u00f3wi o ryzyku wysokiego poziomu cholesterolu. 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