{"id":187152,"date":"2020-10-06T12:13:16","date_gmt":"2020-10-06T10:13:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=187152"},"modified":"2021-02-15T17:09:00","modified_gmt":"2021-02-15T16:09:00","slug":"sniadanie-to-podstawa-dnia-mit-czy-prawda2","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/sniadanie-to-podstawa-dnia-mit-czy-prawda2\/","title":{"rendered":"\u015aniadanie to podstawa dnia &#8211; mit czy prawda ?"},"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\/sniadanie-to-podstawa-dnia-mit-czy-prawda2\/#Sniadanie_a_utrata_wagi\" title=\"\u015aniadanie a utrata wagi\">\u015aniadanie a utrata wagi<\/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\/sniadanie-to-podstawa-dnia-mit-czy-prawda2\/#Sniadanie_a_poziom_energii\" title=\"\u015aniadanie a poziom energii\">\u015aniadanie a poziom energii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.pl\/blog\/sniadanie-to-podstawa-dnia-mit-czy-prawda2\/#Sluchaj_swojego_organizmu\" title=\"S\u0142uchaj swojego organizmu\">S\u0142uchaj swojego organizmu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.pl\/blog\/sniadanie-to-podstawa-dnia-mit-czy-prawda2\/#Pomysly_na_zdrowe_sniadanie\" title=\"Pomys\u0142y na zdrowe \u015bniadanie\">Pomys\u0142y na zdrowe \u015bniadanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>W<strong> dziedzinie od\u017cywiania i zbilansowanej diety <\/strong>od dawna wyst\u0119puje dylemat, <strong>czy \u015bniadanie naprawd\u0119 jest najwa\u017cniejszym posi\u0142kiem w ci\u0105gu dnia.<\/strong> Niekt\u00f3re badania wykaza\u0142y, \u017ce <strong>\u015bniadanie jest podstaw\u0105 dla uzupe\u0142niania energii po \u015bnie<\/strong>, podczas kiedy inni opieraj\u0105 si\u0119 na faktach, udowadniaj\u0105cych ich<strong> nieefektywno\u015b\u0107 przy utracie wagi.<\/strong> Opr\u00f3cz tego niekt\u00f3rzy eksperci twierdz\u0105, \u017ce<strong> to jak wa\u017cne jest \u015bniadanie, jest powi\u0105zane z rosn\u0105cym rynkiem produkt\u00f3w \u015bniadaniowych, takich jak miksy \u015bniadaniowe czy p\u0142atki.<\/strong> Marki, kt\u00f3re oferuj\u0105 takie produkty, twierdz\u0105, \u017ce \u015bniadanie jest podstaw\u0105 dnia i \u017ce bez niego nie powiniene\u015b wychodzi\u0107 nawet na ulic\u0119.<strong> A wi\u0119c, jak jest naprawd\u0119?<\/strong> Czy \u015bniadanie jest niezb\u0119dnym pocz\u0105tkiem dnia, czy tylko <strong>prostym marketingowym trikiem?<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg\" alt=\"Is breakfast the basis of the day or an old myth?\" class=\"wp-image-177325\" width=\"843\" height=\"562\" title=\"Is breakfast the basis of the day or an old myth?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sniadanie_a_utrata_wagi\"><\/span><strong>\u015aniadanie a utrata wagi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Najbardziej popularn\u0105 korzy\u015bci\u0105 powi\u0105zan\u0105 z jedzeniem \u015bniadania jest jego reputacja, \u017ce ma <strong>korzystny wp\u0142yw <\/strong> <strong>na utrat\u0119 wagi<\/strong>. Z drugiej strony m\u00f3wi si\u0119, \u017ce jego pomijanie mo\u017ce mie\u0107<strong> negatywny wp\u0142yw na mas\u0119 cia\u0142a<\/strong> i mo\u017ce powodowa\u0107 oty\u0142o\u015b\u0107. W rzeczywisto\u015bci nie chodzi tak naprawd\u0119 o to, czy <strong>pomijasz \u015bniadanie, czy nie,<\/strong> tylko o to, co<strong> wybierasz na sw\u00f3j pierwszy posi\u0142ek w ci\u0105gu dnia.<\/strong> Robi to r\u00f3\u017cnic\u0119, czy <strong> uzupe\u0142niasz swoj\u0105 energi\u0119<\/strong> z rana <strong>zbilansowanym \u015bniadaniem,<\/strong> lub czy t\u0142ustym, lub s\u0142odkim daniem.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg\" alt=\"Breakfast and weight loss\" class=\"wp-image-177286\" width=\"843\" height=\"562\" title=\"Breakfast and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Przyjrzyjmy si\u0119 jednak, co <strong>najnowsze badania m\u00f3wi\u0105 na temat tych stwierdze\u0144<\/strong>. Jedno z takich bada\u0144, kt\u00f3re przeanalizowa\u0142o dane zdrowotne <strong> 50,000 os\u00f3b z ponad siedmiu lat,<\/strong> skupi\u0142o si\u0119 na tym, jak <strong>zwi\u0105zek ma <\/strong><strong>rozmiar&nbsp;<\/strong><strong>porcji \u015bniadaniowej i poziom BMI.<\/strong> Naukowcy odkryli, \u017ce ci, kt\u00f3rzy robili ze \u015bniadania <strong>najzdrowszy posi\u0142ek w ci\u0105gu dnia, mieli ni\u017cszy indeks masy cia\u0142a<\/strong> (BMI), ni\u017c ci, kt\u00f3rzy jedli <strong>zdrowszy lunch lub kolacj\u0119.<\/strong> Uzasadnili to stwierdzeniem, ze \u015bniadanie <strong>wspomaga zwi\u0119kszenie uczucia pe\u0142no\u015bci w ci\u0105gu dnia<\/strong>, kt\u00f3re w znacz\u0105cy spos\u00f3b zmniejsza <strong>p\u00f3\u017aniejsz\u0105 ilo\u015b\u0107 spo\u017cywanych kalorii dziennie.<\/strong> Inne badanie potwierdzi\u0142o ten efekt &#8211; osoby, kt\u00f3re <strong>pomija\u0142y <\/strong> <strong>\u015bniadanie<\/strong> lub raczy\u0142y si\u0119 niewystarczaj\u0105c\u0105 porcj\u0105 na \u015bniadanie,&nbsp;<strong>zwykle przejada\u0142y si\u0119 podczas lunchu i kolacji.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [10]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Opr\u00f3cz tego dowiedzieli si\u0119, \u017ce<strong> ci\u0119\u017csze \u015bniadanie wspomaga popraw\u0119 jako\u015bci diety,<\/strong> jako i\u017c posi\u0142ki \u015bniadaniowe zwykle <strong>zawieraj\u0105 wi\u0119cej sk\u0142adnik\u00f3w od\u017cywczych i b\u0142onnika.<\/strong> Oczywi\u015bcie to wszystko zale\u017cy od tego, co wybierzesz na \u015bniadanie. Je\u015bli b\u0119dzie to ci\u0119\u017cki i t\u0142usty bekon lub s\u0142odkie croissanty, efekt mo\u017ce by\u0107 przeciwny. Jednak\u017ce je\u015bli si\u0119gniesz po <strong>zdrowe, wype\u0142nione sk\u0142adnikami od\u017cywczymi p\u0142atki owsiane lub jajka,<\/strong> mo\u017cesz zyska\u0107 kilka korzy\u015bci. Spo\u017cywanie regularnych posi\u0142k\u00f3w na \u015bniadanie wspomo\u017ce <strong>popraw\u0119<\/strong> twojej<strong> wra\u017cliwo\u015bci na insulin\u0119<\/strong> i zredukuje ryzyko wyst\u0105pienia cukrzycy. Jednak\u017ce takie badania w dalszym ci\u0105gu <strong>nie s\u0105 wyroczni\u0105 <\/strong>&#8211; w wielu przypadkach <strong> nie bior\u0105 pod uwag\u0119 indywidualnego stylu \u017cycia uczestnik\u00f3w lub wyboru produkt\u00f3w spo\u017cywczych, <\/strong> kt\u00f3re graj\u0105 wa\u017cn\u0105 rol\u0119 w kontrolowaniu wagi.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg\" alt=\"Breakfast and weight loss\" class=\"wp-image-177299\" width=\"843\" height=\"617\" title=\"Breakfast and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Na przyk\u0142ad zesp\u00f3\u0142 naukowc\u00f3w z Uniwersytetu Monash w Melbourne, Australia, <strong>przeanalizowa\u0142 13 losowych, kontrolowanych pr\u00f3b w dziedzinie jedzenia \u015bniadania.<\/strong> Meta-analiza wynik\u00f3w wykaza\u0142a, \u017ce <strong>uczestnicy,<\/strong> kt\u00f3rzy <strong>jedli \u015bniadanie, mieli wi\u0119ksze ca\u0142kowite spo\u017cycie energetyczne w ci\u0105gu dnia,<\/strong> ni\u017c uczestnicy, kt\u00f3rzy nie jedli \u015bniadania. W zwi\u0105zku z tym to badanie zasugerowa\u0142o, \u017ce<strong> dodanie \u015bniadania do dziennych posi\u0142k\u00f3w mo\u017ce nie by\u0107 dobrym pomys\u0142em je\u015bli chodzi o strategi\u0119 redukowania wagi.<\/strong> Jednak\u017ce dalsze, wysokiej jako\u015bci, losowe, kontrolowane pr\u00f3by s\u0105 potrzebne, aby przeanalizowa\u0107 rol\u0119 \u015bniadania w kontrolowaniu wagi. Jednym sposobem, aby dowiedzie\u0107 si\u0119, czy \u015bniadanie <strong>pe\u0142ni pozytywn\u0105 rol\u0119 w utracie wagi,<\/strong> jest przeanalizowanie specyficznych produkt\u00f3w spo\u017cywczych i ich efektu.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Marion Nestle, doktor,<strong> profesor od\u017cywiania, Wydzia\u0142 Nauk o \u017bywno\u015bci i Zdrowiu Publicznym na Uniwersytecie w Nowym Jorku<\/strong> zwraca uwag\u0119, \u017ce wiele bada\u0144, kt\u00f3re <strong>udowadniaj\u0105 pozytywne efekty \u015bniadania<\/strong> zosta\u0142y za\u0142o\u017cone przez <em> Cereal Partners Worldwide,<\/em> kt\u00f3ra jest powi\u0105zana z <em>Nestl\u00e9<\/em> i <em>General Mills.<\/em> To znaczy, \u017ce s\u0105 to firmy, kt\u00f3re <strong>produkuj\u0105 p\u0142atki \u015bniadaniowe i maj\u0105 korzy\u015bci z ich sprzeda\u017cy.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Podsumowanie<\/strong><\/h3>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>\u015aniadanie m<strong>o\u017ce<\/strong>&nbsp;naprawd\u0119<strong> pomaga\u0107 redukowa\u0107 wag\u0119<\/strong>, ale nie jest to powodowane jego por\u0105 spo\u017cycia. Wa\u017cniejsze jest, <strong>jakie produkty spo\u017cywcze wybierasz na \u015bniadanie.<\/strong> Je\u015bli jest to zdrowe \u015bniadanie ze <strong> zbilansowan\u0105 proporcj\u0105 w\u0119glowodan\u00f3w, bia\u0142ek i t\u0142uszczy,<\/strong> mo\u017cesz osi\u0105gn\u0105\u0107<strong> wystarczaj\u0105ce uczucie syto\u015bci,<\/strong> kt\u00f3rego rezultatem b\u0119dzie<strong> mniej przejadania si\u0119 w ci\u0105gu dnia.<\/strong> Je\u015bli jednak pominiesz \u015bniadanie, <strong>nie musisz martwi\u0107 si\u0119 oty\u0142o\u015bci\u0105.<\/strong> Nale\u017cy zawsze <strong>monitorowa\u0107 swoje ca\u0142kowite spo\u017cycie energetyczne w ci\u0105gu dnia.<\/strong>&nbsp;To w\u0142a\u015bnie to jest odpowiedzialne za twoje<strong> tycie lub utrat\u0119 wagi.<\/strong> Nie skupiaj si\u0119<strong> na tym kiedy jesz, tylko co jesz.<\/strong><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg\" alt=\"Breakfast and weight loss\" class=\"wp-image-177273\" width=\"843\" height=\"562\" title=\"Breakfast and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sniadanie_a_poziom_energii\"><\/span><strong>\u015aniadanie a poziom energii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>&nbsp;<\/p>\n\n\n<p><strong>\u0179r\u00f3d\u0142em energii dla organizmu jest glukoza,<\/strong> kt\u00f3r\u0105 otrzymujemy z w\u0119glowodan\u00f3w. Jest ona p\u00f3\u017aniej <strong>rozk\u0142adana na glikogen<\/strong> w organizmie i magazynowana jako energia i t\u0142uszcz. Wi\u0119kszo\u015b\u0107 glikogenu jest <strong>magazynowana w w\u0105trobie i w mniejszym stopniu w mi\u0119\u015bniach.<\/strong> Jako i\u017c<strong> nie mo\u017cemy wytworzy\u0107 d\u0142ugotrwa\u0142ego \u017ar\u00f3d\u0142a glikogenu<\/strong>, musimy spo\u017cywa\u0107 go regularnie, zawsze po tym, jak zostanie wykorzystany. Dzieje si\u0119 tak zwykle po <strong>\u0107wiczeniach lub jakiejkolwiek innej aktywno\u015bci fizycznej, podczas poszczenia lub podczas snu.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg\" alt=\"Breakfast and energy level\" class=\"wp-image-177260\" width=\"792\" height=\"843\" title=\"Breakfast and energy level\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg 1056w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-376x400.jpg 376w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1443x1536.jpg 1443w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min.jpg 1864w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>W ci\u0105gu nocy w\u0105troba rozk\u0142ada glukoz\u0119 i uwalnia j\u0105 do krwiobiegu jako glikogen, aby <strong>utrzyma\u0107 stabilny poziom cukru we krwi.<\/strong> Podczas snu w\u0105troba zapewnia, \u017ce m\u00f3zg ma <strong>wystarczaj\u0105co energii, aby funkcjonowa\u0107.<\/strong> W zwi\u0105zku z tym kiedy obudzisz si\u0119 rano, tw\u00f3j <strong>poziom glikogenu w organizmie jest niski<\/strong> i powinien zosta\u0107<strong> natychmiastowo uzupe\u0142niony.<\/strong> Tak szybko, jak energia zostanie skonsumowana, organizm rozpoczyna <strong>rozk\u0142adane kwas\u00f3w t\u0142uszczowych zamiast glikogenu.<\/strong> Jednak\u017ce, je\u015bli w\u0119glowodany nie zostan\u0105 dostarczone, <strong>kwasy t\u0142uszczowe s\u0105 tylko cz\u0119\u015bciowo utleniane,<\/strong> co znacz\u0105co&nbsp;<strong>zmniejsza poziom energii<\/strong>. Jest to g\u0142\u00f3wny pow\u00f3d, dlaczego powiniene\u015b zapewni\u0107 swojemu \u017co\u0142\u0105dkowi po\u017cywienie po przebudzeniu,<strong> w szczeg\u00f3lno\u015bci po\u017cywienie bogate w w\u0119glowodany i b\u0142onnik,<\/strong>&nbsp;aby unikn\u0105\u0107 <strong>ci\u0119\u017ckich kwas\u00f3w t\u0142uszczowych.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [3] [8]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Podczas jednego badania<strong> kilkadziesi\u0105t uczestnik\u00f3w zosta\u0142o podzielonych na dwie grupy<\/strong>, jedn\u0105 spo\u017cywaj\u0105c\u0105 <strong>w\u0119glowodany i \u015bniadania bogate w b\u0142onnik<\/strong> rano, a drug\u0105&nbsp;<strong>wcale nie spo\u017cywaj\u0105ca \u015bniadania.<\/strong> Nast\u0119pnie podmioty by\u0142y monitorowane przez kilka godzin. Badanie podsumowa\u0142o, \u017ce ci, kt\u00f3rzy nie jedli \u015bniadania, radzili sobie<strong> gorzej na testach pami\u0119ciowych i czuli si\u0119 bardziej zm\u0119czeni,<\/strong> ni\u017c ci, kt\u00f3rzy jedli \u015bniadanie. Kilka bada\u0144 popar\u0142o t\u0119 hipotez\u0119, \u017ce <strong>rutynowe pomijanie \u015bniadania by\u0142o powi\u0105zane ze zmniejszon\u0105 aktywno\u015bci\u0105 fizyczn\u0105,<\/strong> szczeg\u00f3lnie przed lunchem.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Inne losowe badanie przyjrza\u0142o si\u0119 uczestnikom, kt\u00f3rzy <strong> jedli \u015bniadanie<\/strong> przez jeden tydzie\u0144<strong> i p\u00f3\u017aniej pomijali je przez kolejny.<\/strong> Monitorowali ich spo\u017cycie po\u017cywienia, u\u017cywaj\u0105c <strong> dzienniczk\u00f3w, <\/strong> a <strong>wydajno\u015b\u0107 energetyczna by\u0142\u0105 okre\u015blana u\u017cywaj\u0105c krokomierzy i monitor\u00f3w pracy serca.<\/strong> U wszystkich uczestnik\u00f3w dzienny poziom energii <strong>nie r\u00f3\u017cni\u0142 si\u0119<\/strong> pomi\u0119dzy dwoma eksperymentalnymi tygodniami. Badanie wykaza\u0142o, \u017ce<strong> ca\u0142kowite spo\u017cycie energetyczne zmienia\u0142o si\u0119 minimalnie w ci\u0105gu 24 godzin.<\/strong> Jednak\u017ce powinno zosta\u0107 podkre\u015blone, \u017ce <strong>uczestnicy konsumowali r\u00f3\u017cne rodzaje produkt\u00f3w spo\u017cywczych w czasie trwania badania<\/strong>; je\u015bli skupiliby si\u0119 tylko na <strong> jednym rodzaju po\u017cywienia o danym poziomie energetycznym,<\/strong> rezultaty mog\u0142yby<strong> r\u00f3\u017cni\u0107 si\u0119 bardziej znacz\u0105co.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>W zwi\u0105zku z tym inne badanie skupi\u0142o si\u0119 na<strong> specyficznych rodzajach produkt\u00f3w spo\u017cywczych<\/strong> spo\u017cywanych na \u015bniadanie i ich <strong>wp\u0142ywie na poziom energii.<\/strong> <strong>Produkty spo\u017cywcze o ni\u017cszym indeksie glikemicznym (GI) i wy\u017cszej zawarto\u015bci bia\u0142ka<\/strong> na \u015bniadanie zosta\u0142y powi\u0105zane z <strong> wy\u017cszym poziomem energii.<\/strong> Opieraj\u0105c si\u0119 na tym, naukowcy zarekomendowali, \u017ce <strong>\u015bniadanie powinno mie\u0107 niski indeks glikemiczny i wysok\u0105 zawarto\u015b\u0107 bia\u0142ka.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Podsumowanie<\/strong><\/h3>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Regularne \u015bniadanie<strong> mo\u017ce wp\u0142yn\u0105\u0107 na poziom energii<\/strong> w naszym organizmie. Jednak\u017ce prawd\u0105 jest r\u00f3wnie\u017c, \u017ce istnieje r\u00f3\u017cnica pomi\u0119dzy tym, <strong> jakiego \u017ar\u00f3d\u0142a u\u017cywa si\u0119, aby odnowi\u0107 poziom energii.<\/strong> Je\u015bli wybierasz <strong>s\u0142odkie produkty spo\u017cywcze pe\u0142ne cukr\u00f3w prostych lub fruktozy<\/strong> na \u015bniadanie, tw\u00f3j poziom energii <strong>zostanie wykorzystany bardzo szybko.&nbsp;<\/strong>Z drugiej strony, je\u015bli skupisz si\u0119 na <strong>zbilansowanym stosunku sk\u0142adnik\u00f3w od\u017cywczych i produkt\u00f3w spo\u017cywczych o niskim indeksie glikemicznym,<\/strong> mo\u017cesz<strong> czu\u0107 si\u0119 bardziej pe\u0142nym \u017cycia z rana.<\/strong><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg\" alt=\"choose breakfast enriched with carbohydrates and fiber\" class=\"wp-image-177247\" width=\"843\" height=\"562\" title=\"choose breakfast enriched with carbohydrates and fiber\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min.jpg 1932w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sluchaj_swojego_organizmu\"><\/span><strong>S\u0142uchaj swojego organizmu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>W dalszym ci\u0105gu nie jeste\u015b pewien, czy \u015bniadanie<strong> jest najwa\u017cniejszym posi\u0142kiem w ci\u0105gu dnia?<\/strong> Jako i\u017c badania<strong> r\u00f3\u017cni\u0105 si\u0119 swoimi wnioskami<\/strong> i ka\u017cde z nich zapewnia<strong> niezaprzeczalne dowody,<\/strong> nie polegaj na nich, tylko <strong>s\u0142uchaj swojego organizmu.<\/strong> Ostatecznie to ty musisz zdecydowa\u0107, <strong>kt\u00f3ry nawyk \u017cywieniowy jest dla ciebie najlepszy.<\/strong> Oboj\u0119tnie czy zdecydujesz si\u0119<strong> zje\u015b\u0107 \u015bniadanie, czy je pomin\u0105\u0107 ze swojego menu,<\/strong> nie powiniene\u015b zapomina\u0107 o swoim<strong> ca\u0142kowitym zapotrzebowaniu energetycznym.<\/strong> Mo\u017cesz w prosty spos\u00f3b pozna\u0107 je, u\u017cywaj\u0105c <strong>kalkulator\u00f3w online<\/strong>, ale \u015brednio waha si\u0119 ono od 2000 do 2500 kalorii, w zale\u017cno\u015bci od p\u0142ci, wieku i aktywno\u015bci fizycznej.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg\" alt=\"Listen to your body\" class=\"wp-image-177234\" width=\"843\" height=\"563\" title=\"Listen to your body\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min.jpg 1199w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Je\u015bli <strong>zaspokoisz swoje zapotrzebowanie energetyczne<\/strong>, nie musisz martwi\u0107 si\u0119 przybieraniem na wadze. Z drugiej strony, je\u015bli chcesz zredukowa\u0107 wag\u0119, powiniene\u015b skupi\u0107 si\u0119 na <strong> deficycie kalorycznym,<\/strong> podczas kt\u00f3rego tw\u00f3j <strong>dzienny wydatek energetyczny<\/strong> musi by\u0107<strong> wi\u0119kszy, ni\u017c dostarczana warto\u015b\u0107 energetyczna<\/strong>. Jednocze\u015bnie powiniene\u015b upewni\u0107 si\u0119, \u017ce twoja codzienna dieta <strong> zawiera wystarczaj\u0105c\u0105 ilo\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych &#8211; w\u0119glowodan\u00f3w, bia\u0142ka, t\u0142uszczy i b\u0142onnika.<\/strong> Tylko w ten spos\u00f3b <strong>osi\u0105gniesz swoje cele w sferze diety i redukowania wagi.<\/strong><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomysly_na_zdrowe_sniadanie\"><\/span><strong>Pomys\u0142y na zdrowe \u015bniadanie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Je\u015bli martwisz si\u0119, <strong> kt\u00f3re produkty spo\u017cywcze s\u0105 najlepsze<\/strong> na zdrowe i zbilansowane \u015bniadanie, przedstawiamy kilka wskaz\u00f3wek:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<ul class=\"wp-block-list\"><li><strong>Wybieraj pe\u0142noziarniste produkty spo\u017cywcze &#8211; <\/strong>pe\u0142noziarniste p\u0142atki i chleb z wysok\u0105 zawarto\u015bci\u0105 b\u0142onnika mog\u0105 wspom\u00f3c zachowanie optymalnego poziom cukru we krwi i zapobiegaj\u0105 spadkowi energii z rana. Mo\u017cesz wybiera\u0107 spo\u015br\u00f3d szerokiego zakresu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/platki-sniadaniowe-i-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zb\u00f3\u017c<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/platki-owsiane\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0142atk\u00f3w<\/a>&nbsp;oraz&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/platki-sniadaniowe-i-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0142atk\u00f3w i musli<\/a>, lub przygotowa\u0107 zdrow\u0105&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/platki-owsiane\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">owsiank\u0119<\/a>. Jednak\u017ce podczas wybierania p\u0142atk\u00f3w przyjrzyj si\u0119 dok\u0142adnie ich warto\u015bci od\u017cywczej i sk\u0142adowi. Je\u015bli zawieraj\u0105 poni\u017csze podstawowe informacje, s\u0105 dla ciebie wprost idealne:<strong> 5 g lub wi\u0119cej b\u0142onnika na porcj\u0119, mniej ni\u017c 300 mg sodu na porcj\u0119, mniej ni\u017c 5 g cukru na porcj\u0119, zbo\u017ce jest wymienione jako pierwsze na li\u015bcie sk\u0142adnik\u00f3w.<\/strong><\/li><li><strong>Wybieraj produkty spo\u017cywcze, kt\u00f3re maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka<\/strong> &#8211; doskona\u0142ym wyborem jest jogurt grecki, kt\u00f3ry zawiera wi\u0119cej bia\u0142ka, ni\u017c regularny jogurt. Mo\u017cesz r\u00f3wnie\u017c si\u0119gn\u0105\u0107 po &nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/jajka\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jajka<\/a>&nbsp;lub r\u00f3\u017cne rodzaje&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/orzechy-i-nasiona\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orzech\u00f3w<\/a>&nbsp;i&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/masla-orzechowe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mas\u0142a orzechowe<\/a>, kt\u00f3re s\u0105 r\u00f3wnie\u017c pe\u0142ne zdrowych t\u0142uszczy.<\/li><li><strong>Koktajle owocowe s\u0105 doskona\u0142e jako wyb\u00f3r \u015bniadaniowy<\/strong> &#8211; s\u0105 szybkie, \u0142atwe do przygotowania i z dodatkiem odpowiednich produkt\u00f3w spo\u017cywczych mog\u0105 r\u00f3wnie\u017c s\u0142u\u017cy\u0107 za doskona\u0142e \u017ar\u00f3d\u0142o sk\u0142adnik\u00f3w od\u017cywczych. Po\u0142\u0105cz&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/suszone-owoce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">owoce<\/a>, sok, zbo\u017ca i inne sk\u0142adniki, wymieszaj je razem i twoje od\u015bwie\u017caj\u0105ce \u015bniadanie jest gotowe. <\/li><\/ul>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg\" alt=\"Ideas for healthy breakfast\" class=\"wp-image-177312\" width=\"843\" height=\"632\" title=\"Ideas for healthy breakfast\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>\n\n\n\n<\/p>\n<p>&nbsp;<\/p>\n<p>\n\n\n\n<\/p>\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>Wierzymy, \u017ce nasz artyku\u0142 na temat tego, czy <strong> \u015bniadanie jest naprawd\u0119 najwa\u017cniejszym posi\u0142kiem w ci\u0105gu dnia,<\/strong> odpowiedzia\u0142 na wszystkie twoje pytania. Czy nale\u017cysz do grupy os\u00f3b, kt\u00f3re <strong>nie jedz\u0105 \u015bniadania, czy do tych, kt\u00f3rzy nie mog\u0105 wyobrazi\u0107 sobie zacz\u0119cia dnia bez \u015bniadania?<\/strong> Podziel si\u0119 swoimi do\u015bwiadczeniami w komentarzach i nie zapominaj <strong>udost\u0119pni\u0107<\/strong> naszego artyku\u0142u.<\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-spacer\" style=\"height: 20px;\" aria-hidden=\"true\">&nbsp;<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n<p>&nbsp;<\/p>\n\n\n<p><strong>\u017br\u00f3d\u0142a: <\/strong><\/p>\n<p><!-- \/wp:post-content --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span> Charles Spence &#8211; Breakfast: The most important meal of the day? &#8211; <a class=\"ek-link\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1878450X17300045#:~:text=Breakfast%20is%20often%20described%20as,%E2%80%9D%20(Sifferlin%2C%202013).\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1878450X17300045<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span> Jessica Brown &#8211; Is breakfast really the most important meal of the day? &#8211; <a class=\"ek-link\" href=\"https:\/\/www.bbc.com\/future\/article\/20181126-is-breakfast-good-for-your-health\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.bbc.com\/future\/article\/20181126-is-breakfast-good-for-your-health<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span> Rita Rubin &#8211; Is Breakfast Really Your Most Important Meal? &#8211; <a class=\"ek-link\" href=\"https:\/\/www.webmd.com\/diet\/news\/20140902\/breakfast-importance#1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.webmd.com\/diet\/news\/20140902\/breakfast-importance#1<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span> Katherine Zeratsky, R.D., L.D. &#8211; Does eating a healthy breakfast help control weight? &#8211; <a class=\"ek-link\" href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/food-and-nutrition\/faq-20058449\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/food-and-nutrition\/faq-20058449<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[5] <\/span>Kathleen M. Zelman, MPH, RD, LD &#8211; Eat Breakfast, Lose Weight &#8211; <a class=\"ek-link\" href=\"https:\/\/www.webmd.com\/food-recipes\/features\/eat-breakfast-lose-weight#1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.webmd.com\/food-recipes\/features\/eat-breakfast-lose-weight#1<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[6] <\/span>Camille Noe Pag\u00e1n &#8211; Can Breakfast Help You Lose Weight? &#8211; <a class=\"ek-link\" href=\"https:\/\/www.webmd.com\/diet\/features\/breakfast-lose-weight#1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.webmd.com\/diet\/features\/breakfast-lose-weight#1<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[7] <\/span>Breakfast: Is It the Most Important Meal? &#8211; <a class=\"ek-link\" href=\"https:\/\/www.webmd.com\/food-recipes\/breakfast-lose-weight#1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.webmd.com\/food-recipes\/breakfast-lose-weight#1<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span> Breakfast \u2013<a class=\"ek-link\" href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/breakfast#:~:text=Eating%20breakfast%20boosts%20your%20energy,to%20reduce%20overall%20energy%20intake.\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/breakfast<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span> 4 ways to boost your energy naturally with breakfast &#8211; <a class=\"ek-link\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/4-ways-to-boost-your-energy-naturally-with-breakfast\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.health.harvard.edu\/staying-healthy\/4-ways-to-boost-your-energy-naturally-with-breakfast<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span> Hana Kahleova, Jan Irene Lloren, Andrew Mashchak, Martin Hill, Gary E Fraser &#8211; Meal Frequency and Timing Are Associated with Changes in Body Mass Index in Adventist Health Study 2 \u2013<a class=\"ek-link\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28701389\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28701389\/<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span> Katherine Sievert, Sultana Monira Hussain, Matthew J Page, Yuanyuan Wang, Harrison J Hughes, Mary Malek, Flavia M Cicuttini &#8211; Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials \u2013<a class=\"ek-link\" href=\"https:\/\/www.bmj.com\/content\/364\/bmj.l42\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.bmj.com\/content\/364\/bmj.l42<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span> Marion Nestle &#8211; Viewpoint: Food-industry Funding of Food and Nutrition Research \u2013<a class=\"ek-link\" href=\"https:\/\/www.foodpolitics.com\/2016\/01\/viewpoint-food-industry-funding-of-food-and-nutrition-research\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.foodpolitics.com\/2016\/01\/viewpoint-food-industry-funding-of-food-and-nutrition-research\/<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span> Does consuming breakfast influence activity levels? An experiment into the effect of breakfast consumption on eating habits and energy expenditure &#8211;<a class=\"ek-link\" href=\"https:\/\/www.researchgate.net\/publication\/51467554_Does_consuming_breakfast_influence_activity_levels_An_experiment_into_the_effect_of_breakfast_consumption_on_eating_habits_and_energy_expenditure\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.researchgate.net\/publication\/51467554_Does_consuming_breakfast_influence_activity_levels_An_experiment_into_the_effect_of_breakfast_consumption_on_eating_habits_and_energy_expenditure<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<p><!-- wp:paragraph --><\/p>\n<p><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span> Ikuko Kamada, Laurence Truman, Justine Bold and Denise Mortimore &#8211; The impact of breakfast in metabolic and digestive health \u2013<a class=\"ek-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4017414\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4017414\/<\/a><\/p>\n<p><!-- \/wp:paragraph --><\/p>","protected":false},"excerpt":{"rendered":"<p>Je\u015b\u0107 \u015bniadanie czy nie je\u015b\u0107? To jest pytanie, na kt\u00f3re wiele os\u00f3b szuka odpowiedzi. Ju\u017c nasze babcie twierdzi\u0142y, \u017ce \u015bniadanie jest podstaw\u0105 dnia, zapewni ci energi\u0119 i \u017ce nie ma nic lepszego, ni\u017c najedzenie si\u0119 do syto\u015bci po przebudzeniu. Przyjrzeli\u015bmy si\u0119 w zwi\u0105zku z tym, co jest prawd\u0105 w twierdzeniu &#8220;\u015bniadanie to najwa\u017cniejszy posi\u0142ek w ci\u0105gu dnia&#8221;.<\/p>\n","protected":false},"author":22,"featured_media":177409,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6529,7357,7627],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-187152","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-energia-pl","9":"tag-odzywianie","10":"tag-zdrowie","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u015aniadanie to podstawa dnia - mit czy prawda ? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Czy \u015bniadanie to naprawd\u0119 podstawa dnia? 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