{"id":187616,"date":"2020-11-20T12:37:08","date_gmt":"2020-11-20T11:37:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=187616"},"modified":"2024-03-28T10:20:41","modified_gmt":"2024-03-28T09:20:41","slug":"owoce-a-odchudzanie-ktore-owoce-maja-najmniej-kalorii","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/owoce-a-odchudzanie-ktore-owoce-maja-najmniej-kalorii\/","title":{"rendered":"Owoce a odchudzanie &#8211; kt\u00f3re owoce maj\u0105 najmniej kalorii ?"},"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\/owoce-a-odchudzanie-ktore-owoce-maja-najmniej-kalorii\/#Owoce_i_utrata_masy_ciala\" title=\"Owoce i utrata masy cia\u0142a\">Owoce i utrata masy cia\u0142a<\/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\/owoce-a-odchudzanie-ktore-owoce-maja-najmniej-kalorii\/#Blonnik_owocowy_sprzyja_utracie_wagi\" title=\"B\u0142onnik owocowy sprzyja utracie wagi\">B\u0142onnik owocowy sprzyja utracie wagi<\/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\/owoce-a-odchudzanie-ktore-owoce-maja-najmniej-kalorii\/#Owoc_zawiera_naturalne_cukry\" title=\"Owoc zawiera naturalne cukry\">Owoc zawiera naturalne cukry<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Owoc s\u0142usznie uwa\u017cany jest za jeden z <strong>najzdrowszych pokarm\u00f3w na \u015bwiecie.<\/strong> Zawiera <strong>unikaln\u0105 ilo\u015b\u0107 witamin, minera\u0142\u00f3w, przeciwutleniaczy,<\/strong> <strong>b\u0142onnika<\/strong> i wielu innych korzystnych sk\u0142adnik\u00f3w od\u017cywczych. Ponadto nale\u017cy do kategorii \u017cywno\u015bci, kt\u00f3ra<strong> zawiera du\u017c\u0105 ilo\u015b\u0107 wody, wi\u0119ksz\u0105 ilo\u015b\u0107 b\u0142onnika i mniejsz\u0105 ilo\u015b\u0107 kalorii.<\/strong> Dzi\u0119ki temu jest to <strong>popularne danie, kt\u00f3re wspiera zdrowy tryb \u017cycia, ale tak\u017ce samo odchudzanie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednak\u017ce, <strong>nale\u017cy zachowa\u0107 ostro\u017cno\u015b\u0107<\/strong> przy wyborze owoc\u00f3w do menu redukcyjnego. Niekt\u00f3re gatunki zawieraj\u0105 <strong>du\u017c\u0105 ilo\u015b\u0107 cukr\u00f3w,<\/strong> co mo\u017ce bardzo utrudnia\u0107 utrat\u0119 wagi. Jednak og\u00f3lnie rzecz bior\u0105c,<strong> spo\u017cywanie owoc\u00f3w wi\u0105\u017ce si\u0119 z ni\u017csz\u0105 mas\u0105 cia\u0142a i mniejszym ryzykiem problem\u00f3w zdrowotnych<\/strong> spowodowanych nadwag\u0105 czy oty\u0142o\u015bci\u0105.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg\" alt=\"Fruit and weight loss - which fruit has the least calories?\" class=\"wp-image-180260\" style=\"width:843px;height:474px\" title=\"Fruit and weight loss - which fruit has the least calories?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1536x863.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"owoce-i-utrata-masy-ciala\"><span class=\"ez-toc-section\" id=\"Owoce_i_utrata_masy_ciala\"><\/span><strong>Owoce i utrata masy cia\u0142a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Powszechnie wiadomo, \u017ce owoce s\u0105 <strong>integraln\u0105 cz\u0119\u015bci\u0105 zdrowej i zr\u00f3wnowa\u017conej diety,<\/strong> zw\u0142aszcza ze wzgl\u0119du na <strong>zawarto\u015b\u0107 korzystnych witamin i sk\u0142adnik\u00f3w mineralnych.<\/strong>&nbsp;Nic dziwnego, \u017ce np. tylko jedna pomara\u0144cza mo\u017ce<strong> zaspokoi\u0107 dzienne zapotrzebowanie na witamin\u0119 C.<\/strong> Jak wiadomo, jest ona <strong>niezwykle wa\u017cnym mikroelementem<\/strong> wspomagaj\u0105cym uk\u0142ad odporno\u015bciowy, produkuj\u0105cym kolagen i zapewniaj\u0105cym og\u00f3lne zdrowie organizmu. Wi\u0119cej informacji na ten temat mo\u017cesz znale\u017a\u0107 w naszym artykule&nbsp;<a href=\"https:\/\/gymbeam.pl\/blog\/witamina-c-wszystko-co-musisz-o-niej-wiedziec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Witamina C: wszystko, co musisz o niej wiedzie\u0107 zanim b\u0119dzie za p\u00f3\u017ano<\/a>. Z drugiej strony, taki <strong>banan,<\/strong> cho\u0107 uwa\u017cany za <strong>owoc bardziej kaloryczny<\/strong>, mo\u017ce dostarczy\u0107 organizmowi <strong>\u015brednio nawet do 12% zalecanej dziennej dawki potasu.<\/strong> Pomaga on<strong> regulowa\u0107 aktywno\u015b\u0107 nerw\u00f3w, mi\u0119\u015bni i serca.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [1] [2] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale jak ta s\u0142odka \u017cywno\u015b\u0107, pe\u0142na zdrowych mikrosk\u0142adnik\u00f3w od\u017cywczych, ale tak\u017ce w\u0119glowodan\u00f3w, mo\u017ce by\u0107 <strong>korzystna w utracie wagi?<\/strong> Wynika to z ich<strong> wymienionych sk\u0142adnik\u00f3w od\u017cywczych, wysokiej zawarto\u015bci wody, b\u0142onnika i bardzo niskiej zawarto\u015bci kalorii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nale\u017cy jednak zachowa\u0107 ostro\u017cno\u015b\u0107, gdy <strong>wybrane owoce<\/strong> zdecydujemy si\u0119<strong> przetworzy\u0107.<\/strong> R\u00f3\u017cnica polega na tym, czy s\u0105 to<strong> owoce \u015bwie\u017ce, suszone czy liofilizowane.<\/strong> Chocia\u017c \u015bwie\u017cy owoc <strong>zawiera kalorie i cukry,<\/strong> to ze wzgl\u0119du na obecno\u015b\u0107 wody ich wyst\u0119powanie jest <strong>znacznie mniejsze<\/strong>. Z drugiej strony, po wysuszeniu owocu, <strong>usuni\u0119ta zostaje woda<\/strong> z niego, przez co staje si\u0119 on<strong>&nbsp;g\u0119stszy kalorycznie,<\/strong> co oznacza, \u017ce mo\u017ce<strong> zawiera\u0107 wi\u0119cej kalorii, cukr\u00f3w, ale tak\u017ce t\u0142uszcz\u00f3w.<\/strong> Ponadto<strong> traci on wa\u017cne witaminy i minera\u0142y.<\/strong> Z kolei, <a href=\"https:\/\/gymbeam.pl\/suszone-owoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizowany owoc<\/a>&nbsp;jest <strong>\u015bwietn\u0105 alternatyw\u0105 dla owoca suszonego.<\/strong> Jest to<strong>&nbsp;owoc suszony, kt\u00f3ry jest zamro\u017cony w bardzo niskich temperaturach.<\/strong> Dzi\u0119ki tej technologii<strong>, woda jest z niego delikatnie usuwana<\/strong>, ale owoc zachowuje sw\u00f3j<strong> niepowtarzalny smak, a tak\u017ce niezb\u0119dne witaminy i minera\u0142y.<\/strong> Jednocze\u015bnie <strong>zawiera mniej kalorii<\/strong> i ma <strong>znacznie d\u0142u\u017csz\u0105 trwa\u0142o\u015b\u0107.&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"owoc-zawiera-mala-ilosc-kalorii\">Owoc zawiera ma\u0142\u0105 ilo\u015b\u0107 kalorii<\/h3>\n\n\n\n<p>Jak ju\u017c wspomniano, kilka owoc\u00f3w <strong>zawiera ma\u0142\u0105 ilo\u015b\u0107 kalorii.<\/strong> W zwi\u0105zku z tym ich spo\u017cycie mo\u017ce <strong>zmniejszy\u0107 ca\u0142kowit\u0105 ilo\u015b\u0107 spo\u017cywanych kalorii, a tym samym przyczyni\u0107 si\u0119 do utraty wagi.<\/strong> Ponadto, poprzez w\u0142\u0105czenie do diety \u017cywno\u015bci niskokalorycznej, takiej jak owoce, mo\u017cna <strong>przyczyni\u0107 si\u0119 do powstania deficytu kalorii.<\/strong> Jest to kluczowy element w wysi\u0142kach na rzecz utraty wagi. Dzieje si\u0119 tak dlatego, \u017ce deficyt kalorii wyst\u0119puje wtedy, gdy <strong>dzienne zu\u017cycie energii przekracza dzienne spo\u017cycie energii,<\/strong> co automatycznie <strong>powoduje utrat\u0119 wagi.<\/strong> Wyja\u015bnijmy to na przyk\u0142adzie:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>dzienne spo\u017cycie 2000 kcal &#8211; je\u015bli spalasz 2 500 kcal dziennie = tw\u00f3j deficyt kaloryczny wynosi 500 kcal = tygodniowo 3 500 kcal = minus 0.45 kg na tydzie\u0144.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [7] [30]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg\" alt=\"Fruit and weight loss\" class=\"wp-image-180312\" style=\"width:843px;height:562px\" title=\"Fruit and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Je\u015bli nadal zastanawiasz si\u0119, czy owoc, pomimo swojego<strong> pysznego i s\u0142odkiego smaku<\/strong>, jest <strong>lepsz\u0105 alternatyw\u0105 dla przek\u0105ski<\/strong> pod wzgl\u0119dem kaloryczno\u015bci, oto kolejny przyk\u0142ad dla ciebie. Je\u015bli zast\u0105pisz<strong> 100 g czekolady mlecznej o zawarto\u015bci 347 kalorii&nbsp;<\/strong><strong>100 g jab\u0142ek o proporcji 52 kalorii, zaoszcz\u0119dzisz do 295 kcal<\/strong> dziennie. Ponadto dostarczysz<strong> korzystne witaminy i minera\u0142y oraz do 2,4 g b\u0142onnika do organizmu.<\/strong> Mleczna czekolada oferuje b\u0142onnik, ale <strong>tylko w ilo\u015bci 1,2 g<\/strong> i dodatkowo nasyci ci\u0119<strong> du\u017c\u0105 ilo\u015bci\u0105 dodanego cukru i t\u0142uszcz\u00f3w.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"39070,39064,48844,38920,35860,35920,36019,46168,36031\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"blonnik-owocowy-sprzyja-utracie-wagi\"><span class=\"ez-toc-section\" id=\"Blonnik_owocowy_sprzyja_utracie_wagi\"><\/span>B\u0142onnik owocowy sprzyja utracie wagi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>W naszych jelitach znajduje si\u0119 <strong> ponad 100 rodzaj\u00f3w bakterii<\/strong>. Niekt\u00f3re z nich s\u0105 niebezpieczne dla naszego trawienia i musz\u0105 by\u0107<strong> wyp\u0142ukane z organizmu.<\/strong> Z drugiej strony, s\u0105 te\u017c<strong> r\u00f3\u017cne rodzaje korzystnych bakterii.<\/strong> Odgrywaj\u0105 one <strong>wa\u017cn\u0105 rol\u0119 w wielu aspektach zdrowia, w tym w zarz\u0105dzaniu wag\u0105 i kontrolowaniu poziomu cukru we krwi.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby te<strong> bakterie mog\u0142y przetrwa\u0107<\/strong>, musz\u0105 by\u0107<strong> odpowiednio od\u017cywione<\/strong>. To w\u0142a\u015bnie tutaj<strong> b\u0142onnik odgrywa niezwykle wa\u017cn\u0105 rol\u0119.<\/strong> B\u0142onnik rozpuszczalny przechodzi przez wi\u0119ksz\u0105 cz\u0119\u015b\u0107 uk\u0142adu pokarmowego, <strong>w wi\u0119kszo\u015bci w niezmienionej postaci<\/strong> a\u017c w ko\u0144cu dociera do <strong>przyjaznych bakterii jelitowych.<\/strong> Trawi\u0105 go, a nast\u0119pnie<strong> przekszta\u0142caj\u0105 w energi\u0119 u\u017cytkow\u0105,<\/strong> kt\u00f3r\u0105 mog\u0105 wykorzysta\u0107 r\u00f3wnie\u017c do innych <strong>funkcji zwi\u0105zanych z utrat\u0105 wagi.<\/strong> B\u0142onnik taki nazywany jest <strong>b\u0142onnikiem prebiotycznym<\/strong> i mo\u017cna go znale\u017a\u0107 w<strong> bananach, jab\u0142kach czy grejpfrucie.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kolejn\u0105<strong>&nbsp;niezast\u0105pion\u0105 korzy\u015bci\u0105 zwi\u0105zan\u0105 z utrat\u0105 masy cia\u0142a<\/strong>&nbsp;jest jego zdolno\u015b\u0107 do<strong>&nbsp;wywo\u0142ywania uczucia syto\u015bci.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span>&nbsp;Niekt\u00f3re badania sugeruj\u0105, \u017ce&nbsp;<strong>b\u0142onnik mo\u017ce prowadzi\u0107 do zmniejszenia apetytu, a w konsekwencji do zmniejszenia spo\u017cycia \u017cywno\u015bci.<\/strong>&nbsp;Hipoteza ta zosta\u0142a potwierdzona przez jedno z renomowanych bada\u0144&nbsp;kt\u00f3re r\u00f3wnie\u017c<strong>&nbsp;wykaza\u0142o wp\u0142yw b\u0142onnika na obni\u017cenie poziomu cukru we krwi.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby by\u0142o jeszcze lepiej, opr\u00f3cz&nbsp;opr\u00f3cz wspomnianych korzy\u015bci, owoc&nbsp;ma r\u00f3wnie\u017c <strong>wysok\u0105 zawarto\u015b\u0107 wody<\/strong>. Woda, wraz z b\u0142onnikiem, tworzy<strong> wyj\u0105tkow\u0105 kombinacj\u0119<\/strong>, kt\u00f3ra pozwoli ci <strong> je\u015b\u0107 mniejsze porcje, a mimo to osi\u0105gn\u0105\u0107 uczucie syto\u015bci<\/strong>. Jedno z bada\u0144 wykaza\u0142o nawet, \u017ce <strong>spo\u017cywanie pokarm\u00f3w z wy\u017csz\u0105 zawarto\u015bci\u0105 wody<\/strong> daje<strong> wi\u0119ksze poczucie syto\u015bci<\/strong> ni\u017c w przypadku<strong> popijania wod\u0105 jedzenia.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zobacz przegl\u0105d owoc\u00f3w o wysokiej zawarto\u015bci b\u0142onnika.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><strong>OWOCE BOGATE W B\u0141ONNIK<\/strong><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>ZAWARTO\u015a\u0106 B\u0141ONNIKA W 100 G OWOCU<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Marakuja<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>10,4 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><strong>Awokado<\/strong><\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6,7 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Maliny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6,5 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Je\u017cyny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>5,3 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Granat<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Banany<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2,6 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Truskawki<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Przypominamy, \u017ce <strong>optymalne dzienne spo\u017cycie b\u0142onnika powinno wynosi\u0107 oko\u0142o 25 do 30 g<\/strong>, w zale\u017cno\u015bci od p\u0142ci, wagi, wieku i stanu zdrowia. Z tego punktu widzenia, aby to osi\u0105gn\u0105\u0107, trzeba by by\u0142o<strong> spo\u017cywa\u0107 oko\u0142o 400 g malin<\/strong>. Dlatego zaleca si\u0119 <strong>w\u0142\u0105czenie owoc\u00f3w do zdrowej i zbilansowanej diety bogatej w b\u0142onnik,<\/strong> kt\u00f3ry otrzymuje si\u0119 r\u00f3wnie\u017c z innych \u017ar\u00f3de\u0142.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"owoc-zawiera-naturalne-cukry\"><span class=\"ez-toc-section\" id=\"Owoc_zawiera_naturalne_cukry\"><\/span><strong>Owoc zawiera naturalne cukry<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u0142odki smak owoc\u00f3w wynika z<strong> du\u017cej zawarto\u015bci w\u0119glowodan\u00f3w.<\/strong> Nale\u017cy jednak zauwa\u017cy\u0107, \u017ce <strong>nie ka\u017cdy cukier jest taki sam.<\/strong> Owoc zawiera<strong> naturalny cukier,<\/strong> podczas gdy popularne s\u0142odycze zawieraj\u0105 dodany, w wi\u0119kszo\u015bci <strong>chemicznie produkowany cukier<\/strong>. Te dwa rodzaje mog\u0105 mie\u0107 <strong>bardzo r\u00f3\u017cne skutki zdrowotne.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatek cukru wi\u0105\u017ce si\u0119 z <strong>szeregiem potencjalnych problem\u00f3w zdrowotnych<\/strong>, w tym z oty\u0142o\u015bci\u0105, cukrzyc\u0105 i chorobami serca. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"717\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg\" alt=\"The fruit contains natural sugars\" class=\"wp-image-180247\" style=\"width:843px;height:538px\" title=\"The fruit contains natural sugars\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1536x980.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Cukier w owocu zawiera<strong> mieszank\u0119 fruktozy, glukozy i sacharozy.<\/strong> Jednak to pierwszy wymieniony<strong> rodzaj cukru monosacharydowego<\/strong> mo\u017ce stanowi\u0107 problem. Spo\u017cywana w du\u017cych ilo\u015bciach<strong> fruktoza mo\u017ce by\u0107 szkodliwa i przyczynia\u0107 si\u0119 do oty\u0142o\u015bci.<\/strong><span style=\"color: #ff6600;\"> [16]<\/span>Z tego powodu wiele os\u00f3b s\u0105dzi, \u017ce poradzi sobie dobrze,<strong> eliminuj\u0105c spo\u017cycie owoc\u00f3w.<\/strong> Wa\u017cne jest jednak, aby<strong> rozr\u00f3\u017cni\u0107 pomi\u0119dzy ogromn\u0105 ilo\u015bci\u0105 fruktozy znajduj\u0105c\u0105 si\u0119 w sztucznych cukrach<\/strong>, a jej<strong> ma\u0142\u0105 ilo\u015bci\u0105 w owocach.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To dlatego, \u017ce fruktoza jest<strong> szkodliwa tylko w wi\u0119kszych ilo\u015bciach.<\/strong> Aby osi\u0105gn\u0105\u0107 t\u0119 ilo\u015b\u0107, trzeba by<strong> za\u017cywa\u0107 oko\u0142o 25 do 50 g fruktozy dziennie,<\/strong> czyli oko\u0142o <strong>714 g grejpfruta<\/strong>. Ponadto wysoka zawarto\u015b\u0107 b\u0142onnika i polifenoli w owocach<strong> zmniejsza wzrost poziomu cukru we krwi spowodowany przez glukoz\u0119, sacharoz\u0119 i fruktoz\u0119.<\/strong> Dlatego zawarto\u015b\u0107 cukru w owocach<strong> nie stanowi problemu dla os\u00f3b zdrowych <\/strong>i jest z pewno\u015bci\u0105<strong> lepsz\u0105 alternatyw\u0105 przek\u0105ski podczas odchudzania<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zobacz przegl\u0105d owoc\u00f3w, kt\u00f3re zawieraj\u0105 minimaln\u0105 ilo\u015b\u0107 cukru:&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>OWOCE O NISKIEJ ZAWARTO\u015aCI CUKRU<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>ZAWARTO\u015a\u0106 CUKRU W 100 G OWOCU<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Grejpfrut<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>7 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Truskawki<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4,9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Je\u017cyny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4,9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Maliny<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4,4 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Cytryna<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2,5 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Awokado<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Om\u00f3wili\u015bmy powy\u017cej powody, dla kt\u00f3rych<strong> owoc jest po prostu &#8220;obowi\u0105zkowym&#8221; pokarmem na drodze do utraty wagi.<\/strong> Dlatego przedstawiamy ci list\u0119 owoc\u00f3w, kt\u00f3re maj\u0105 <strong>najmniejsz\u0105 ilo\u015b\u0107 kalorii<\/strong>, dzi\u0119ki czemu<strong> idealnie nadaj\u0105 si\u0119<\/strong> w<strong> dietach redukcyjnych.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"grejpfrut-i-inne-owoce-cytrusowe\"><strong>Grejpfrut i inne owoce cytrusowe<\/strong><\/h3>\n\n\n\n<p>Cytryna jest powszechnie uwa\u017cana za jeden z<strong> najlepszych niskokalorycznych owoc\u00f3w,<\/strong> co przynosi <strong>wiele korzy\u015bci dla naszego zdrowia<\/strong>. Jednym z najlepszych owoc\u00f3w cytrusowych, kt\u00f3re mo\u017cna doda\u0107 do swojej diety, jest <strong>grejpfrut,<\/strong> z kilku powod\u00f3w.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grejpfrut jest <strong>tropikalnym owocem cytrusowym<\/strong> znanym ze swojego<strong> s\u0142odkiego i lekko kwa\u015bnego do gorzkiego smaku.<\/strong> Jest niezwykle bogaty w <strong>witaminy A, C i D, wap\u0144, potas, antyoksydanty i b\u0142onnik,<\/strong> co czyni go jednym z najzdrowszych owoc\u00f3w cytrusowych. Co wi\u0119cej, badania wykaza\u0142y, \u017ce spo\u017cywanie grejpfruta, dzi\u0119ki <strong>ma\u0142ej ilo\u015bci kalorii, cukr\u00f3w i t\u0142uszcz\u00f3w,<\/strong> mo\u017ce by\u0107<strong> korzystne w utracie wagi.<\/strong> Wykaza\u0142y one r\u00f3wnie\u017c, \u017ce mo\u017ce ono mie\u0107 r\u00f3wnie\u017c korzystne skutki zdrowotne, takie jak <strong>zmniejszenie ryzyka wyst\u0105pienia chor\u00f3b serca.<\/strong><span style=\"color: #ff6600;\"> [17] <\/span>Wykaza\u0142y to r\u00f3wnie\u017c badania, w kt\u00f3rych monitorowano osoby oty\u0142e przez 12 tygodni oraz<strong> wp\u0142yw spo\u017cycia grejpfruta i soku grejpfrutowego na ich wag\u0119.<\/strong> W wyniku tych bada\u0144 uzyskano \u015brednio<strong> spadek masy cia\u0142a o 7,1% i popraw\u0119 poziomu cholesterolu.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015bci od\u017cywcze grejpfruta w 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">42 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jablka\"><strong>Jab\u0142ka<\/strong><\/h3>\n\n\n\n<p>Jab\u0142ka s\u0105 jednymi z <strong>najbardziej dost\u0119pnych owoc\u00f3w na \u015bwiecie.<\/strong> Badania wykazuj\u0105, \u017ce zapewniaj\u0105 one <strong>wiele korzy\u015bci dla zdrowia,<\/strong> takich jak <strong>zmniejszenie ryzyka zachorowania na cukrzyc\u0119.<\/strong> Mog\u0105 pochwali\u0107 si\u0119 <strong>niezwykle wysok\u0105 zawarto\u015bci\u0105 wody,<\/strong> co powoduje<strong> uczucie syto\u015bci i zmniejsza kaloryczno\u015b\u0107 jedzenia.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"> [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg\" alt=\"Fruit with the lowest calorie content\" class=\"wp-image-180299\" style=\"width:843px;height:497px\" title=\"Fruit with the lowest calorie content\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1536x906.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Jedno du\u017ce badanie na ponad 120 000 os\u00f3b wykaza\u0142o, \u017ce<strong> spo\u017cywanie jab\u0142ek powodowa\u0142o utrat\u0119 \u015brednio 0,56 kg na dzie\u0144.<\/strong> Badanie trwa\u0142o 4 lata i, mi\u0119dzy innymi, wykaza\u0142o, \u017ce <strong>spo\u017cywanie ca\u0142ych jab\u0142ek <\/strong> by\u0142o bardziej skuteczne w redukcji wagi<strong> ni\u017c picie sok\u00f3w.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015bci od\u017cywcze jab\u0142ek w 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">52 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kiwi\"><strong>Kiwi<\/strong><\/h3>\n\n\n\n<p>Kiwi to <strong>ma\u0142y zielony lub \u017c\u00f3\u0142ty owoc o br\u0105zowej sk\u00f3rce i ma\u0142ych czarnych pestkach<\/strong>. Jest niezwykle<strong> bogaty w witaminy C i K, b\u0142onnik, potas, antyoksydanty,<\/strong> a jako jeden z nielicznych owoc\u00f3w r\u00f3wnie\u017c w <strong>kwas foliowy (folian).<\/strong> Posiada <strong>mniejsz\u0105 g\u0119sto\u015b\u0107 energetyczn\u0105,<\/strong> co czyni go idealnym <strong>owocem w dietach redukcyjnych.<\/strong><span style=\"color: #ff6600;\"> [23]<\/span> Potwierdzi\u0142o to r\u00f3wnie\u017c 12-tygodniowe badanie, kt\u00f3re wykaza\u0142o, \u017ce <strong>spo\u017cycie kiwi powoduje wzrost zawarto\u015bci witaminy C w organizmie <\/strong> przy jednoczesnym<strong> zmniejszeniu obwodu talii o 3,1 cm.<\/strong> <span style=\"color: #ff6600;\">[24]<\/span> Inne badania sugeruj\u0105 r\u00f3wnie\u017c, \u017ce kiwi mo\u017ce<strong> pom\u00f3c kontrolowa\u0107&nbsp;poziom cukru we krwi, poprawi\u0107 poziom cholesterolu<\/strong> i wspiera\u0107 zdrowie jelit.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015bci od\u017cywcze kiwi w 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">61 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"banany\"><strong>Banany<\/strong><\/h3>\n\n\n\n<p>Chocia\u017c banany maj\u0105 <strong>wi\u0119cej kalorii<\/strong> ni\u017c jab\u0142ka czy grejpfruty, s\u0105 r\u00f3wnie\u017c <strong>znacznie grubsze i zawieraj\u0105 du\u017co b\u0142onnika.<\/strong> Dzi\u0119ki temu w\u0142\u0105czamy je r\u00f3wnie\u017c do tej listy, gdy\u017c <strong>powoduj\u0105 uczucie syto\u015bci i zaspokojenia g\u0142odu.<\/strong> Dostarczaj\u0105 r\u00f3wnie\u017c wielu witamin i sk\u0142adnik\u00f3w mineralnych, takich jak<strong> potas, <a href=\"https:\/\/gymbeam.pl\/magnez\" class=\"ek-link\">magnez<\/a>, mangan, antyoksydanty oraz witaminy A, B6 i C.<\/strong> Ponadto jedno z renomowanych bada\u0144 wykaza\u0142o, \u017ce<strong> codzienne spo\u017cywanie banan\u00f3w obni\u017cy\u0142o poziom cukru i cholesterolu we krwi <\/strong> u os\u00f3b z wysokim poziomem cholesterolu. <span style=\"color: #ff6600;\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015bci od\u017cywcze banan\u00f3w w 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ananas\"><strong>Ananas<\/strong><\/h3>\n\n\n\n<p>Ananas jest jednym z<strong> najzdrowszych owoc\u00f3w na \u015bwiecie<\/strong> i jest popularnym sk\u0142adnikiem wielu produkt\u00f3w odchudzaj\u0105cych. Wynika to z jego<strong> niskich warto\u015bci kalorycznych,<\/strong> ale tak\u017ce z faktu, \u017ce <strong>nie zawiera t\u0142uszcz\u00f3w nasyconych ani kwas\u00f3w t\u0142uszczowych trans.<\/strong> Z drugiej strony, dostarcza<strong> tiamin\u0119, magnez, witamin\u0119 B6, witamin\u0119 C, ryboflawin\u0119, niacyn\u0119, mied\u017a i \u017celazo.<\/strong> Tak wi\u0119c jest to naprawd\u0119 bomba pe\u0142na witamin i minera\u0142\u00f3w, kt\u00f3ra r\u00f3wnie\u017c <strong>wywo\u0142uje uczucie syto\u015bci dzi\u0119ki wysokiej zawarto\u015bci b\u0142onnika.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto ananas jest doskona\u0142ym \u017ar\u00f3d\u0142em&nbsp;<a href=\"https:\/\/gymbeam.pl\/probiotyki-i-enzymy-trawienne\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>enzym\u00f3w trawiennych<\/strong><\/a><strong>,<\/strong>&nbsp;zw\u0142aszcza&nbsp;<a href=\"https:\/\/gymbeam.pl\/bromelaina-papaina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bromelainy<\/a>. Wspomaga ona <strong>prawid\u0142owe funkcjonowanie jelit, rozk\u0142ad bia\u0142ek na aminokwasy<\/strong> a tak\u017ce pomaga w<strong> trawieniu t\u0142uszcz\u00f3w.<\/strong> Dzi\u0119ki <strong>sprawnemu trawieniu zapas\u00f3w t\u0142uszcz\u00f3w,<\/strong> bromelaina jest nieodzown\u0105<strong> cz\u0119\u015bci\u0105 diet redukcyjnych<\/strong>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015bci od\u017cywcze ananasa w 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"owoce-jagodowe-truskawki-maliny-jagody-lub-jezyny\"><strong>Owoce jagodowe &#8211; truskawki, maliny, jagody lub je\u017cyny<\/strong><\/h3>\n\n\n\n<p>Jagody to przepysznie s\u0142odkie owoce pe\u0142ne <strong>witamin, minera\u0142\u00f3w, b\u0142onnika, polifenoli i antyoksydant\u00f3w.<\/strong> Mog\u0105 r\u00f3wnie\u017c pochwali\u0107 si\u0119<strong> nisk\u0105 zawarto\u015bci\u0105 kalorii i t\u0142uszczu <\/strong>oraz wyj\u0105tkowo <strong>nisk\u0105 zawarto\u015bci\u0105 cukru.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto, takie truskawki maj\u0105, jako jedno z niewielu owoc\u00f3w, na swojej powierzchni nasiona, kt\u00f3re s\u0105<strong> doskona\u0142ym \u017ar\u00f3d\u0142em kwas\u00f3w t\u0142uszczowych omega-3.<\/strong> Miska \u015bwie\u017cych truskawek mo\u017ce r\u00f3wnie\u017c dostarczy\u0107 <strong>du\u017cej ilo\u015bci b\u0142onnika, kt\u00f3ry wywo\u0142uje uczucie syto\u015bci.<\/strong> Badania wykaza\u0142y r\u00f3wnie\u017c, \u017ce <strong> maj\u0105 one korzystny wp\u0142yw na redukcj\u0119 tkanki t\u0142uszczowej na brzuchu.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[28] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg\" alt=\"Strawberries\" class=\"wp-image-180286\" style=\"width:843px;height:750px\" title=\"Strawberries\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-400x356.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1536x1367.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-2048x1823.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">33 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"melon\"><strong>Melon<\/strong><\/h3>\n\n\n\n<p>Cho\u0107 melon jest<strong> rodzajem warzywa owocowego,<\/strong>to dzi\u0119ki <strong> soczystemu i s\u0142odkiemu mi\u0105\u017cszowi<\/strong>&nbsp;mo\u017cemy go r\u00f3wnie\u017c <strong>zaliczy\u0107 do owoc\u00f3w.<\/strong> Ma <strong>nisk\u0105 zawarto\u015b\u0107 kalorii <\/strong>&nbsp;dzi\u0119ki <strong>niezwykle bogatej zawarto\u015bci wody<\/strong>. Jest to jedna z <strong>najbardziej wodnistych ro\u015blin,<\/strong> kt\u00f3ra pomaga m.in. w <strong>utrzymaniu w\u0142a\u015bciwego nawodnienia<\/strong>. A\u017c<strong> 90% masy melona stanowi czysta woda.<\/strong> Ponadto melon jest <strong>doskona\u0142ym antyoksydante<\/strong>, kt\u00f3ry <strong>usunie<\/strong> z twojego organizmu <strong>nadmiar szkodliwych substancji.<\/strong> Charakteryzuje si\u0119 r\u00f3wnie\u017c wysok\u0105 zawarto\u015bci\u0105 witamin i minera\u0142\u00f3w, takich jak <strong>potas, magnez czy witaminy A i C<\/strong>, kt\u00f3re bior\u0105 udzia\u0142 w wielu<strong> procesach w naszym organizmie.<\/strong> <span style=\"color: #ff6600;\">[34]<\/span> Jego zalet\u0105 jest r\u00f3wnie\u017c<strong> zawarto\u015b\u0107 aminokwasu argininy,<\/strong> kt\u00f3ry skutecznie <strong>pomaga w spalaniu nadmiaru t\u0142uszcz\u00f3w<\/strong>. <span style=\"color: #ff6600;\">[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warto\u015bci od\u017cywcze melona w 100 g: <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">KALORIE<\/th><th class=\"has-text-align-center\" data-align=\"center\">W\u0118GLOWODANY<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>CUKRY<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">B\u0141ONNIK<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>BIA\u0141KO<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0141USZCZE<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wi\u0119c, <strong>czy<\/strong> nadal<strong> masz w\u0105tpliwo\u015bci co do wp\u0142ywu owoc\u00f3w na utrat\u0119 wagi?<\/strong> Pami\u0119taj, \u017ce je\u015bli <strong>chcesz schudn\u0105\u0107,<\/strong> ale b\u0119dziesz mia\u0142 niepokonany apetyt na s\u0142odycze, <strong>powiniene\u015b si\u0119gn\u0105\u0107 po jab\u0142ko lub inny s\u0142odki owoc.<\/strong> Nie tylko <strong> spo\u017cyjesz znacznie mniej kalorii, t\u0142uszcz\u00f3w i cukr\u00f3w<\/strong> ni\u017c w przypadku spo\u017cycia czekolady, ale<strong> tak\u017ce wzbogacisz sw\u00f3j organizm o wiele korzystnych substancji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Czy spo\u017cywasz owoce jako substytut s\u0142odkich przysmak\u00f3w?<\/strong> Jaki owoc jest twoim <strong>ulubionym i dlaczego?<\/strong> Podziel si\u0119 swoj\u0105 opini\u0105 w komentarzach i nie zapomnij<strong> podzieli\u0107 si\u0119 artyku\u0142em.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Owoc s\u0142usznie uwa\u017cany jest za jeden z najzdrowszych pokarm\u00f3w na \u015bwiecie. Zawiera unikaln\u0105 ilo\u015b\u0107 witamin, minera\u0142\u00f3w, przeciwutleniaczy, b\u0142onnika i wielu innych korzystnych sk\u0142adnik\u00f3w od\u017cywczych. Ponadto nale\u017cy do kategorii \u017cywno\u015bci, kt\u00f3ra zawiera du\u017c\u0105 ilo\u015b\u0107 wody, wi\u0119ksz\u0105 ilo\u015b\u0107 b\u0142onnika i mniejsz\u0105 ilo\u015b\u0107 kalorii. Dzi\u0119ki temu jest to popularne danie, kt\u00f3re wspiera zdrowy tryb \u017cycia, ale tak\u017ce samo odchudzanie.<\/p>\n","protected":false},"author":22,"featured_media":180357,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6373,7021],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-187616","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-odchudzanie","9":"tag-owoc","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Owoce a odchudzanie - kt\u00f3re owoce maj\u0105 najmniej kalorii ? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Czy owoc sprzyja odchudzaniu czy odwrotnie - czy powoduje przyrost masy cia\u0142a? 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