{"id":212480,"date":"2021-02-12T17:48:34","date_gmt":"2021-02-12T16:48:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=212480"},"modified":"2023-04-14T10:36:18","modified_gmt":"2023-04-14T08:36:18","slug":"7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/","title":{"rendered":"7 wskaz\u00f3wek, jak je\u015b\u0107 to, co si\u0119 lubi i nie przybiera\u0107 na wadze"},"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\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#Nie_mozesz_zmylic_rownania_Spozycie_kontra_Wydajnosc\" title=\"Nie mo\u017cesz zmyli\u0107 r\u00f3wnania Spo\u017cycie kontra Wydajno\u015b\u0107\">Nie mo\u017cesz zmyli\u0107 r\u00f3wnania Spo\u017cycie kontra Wydajno\u015b\u0107<\/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\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#1_Dodaj_aktywnosc_fizyczna\" title=\"1. Dodaj aktywno\u015b\u0107 fizyczn\u0105\">1. Dodaj aktywno\u015b\u0107 fizyczn\u0105<\/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\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#2_Zamien_cukier\" title=\"2. Zamie\u0144 cukier\">2. Zamie\u0144 cukier<\/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\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#3_Zamien_tluste_produkty_spozywcze\" title=\"3. Zamie\u0144 t\u0142uste produkty spo\u017cywcze\">3. Zamie\u0144 t\u0142uste produkty spo\u017cywcze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#4_Nie_zapominaj_o_bialku\" title=\"4. Nie zapominaj o bia\u0142ku\">4. Nie zapominaj o bia\u0142ku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#5_Podziel_swoje_porcje\" title=\"5. Podziel swoje porcje\">5. Podziel swoje porcje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#6_Wybieraj_mniej_kaloryczne_desery\" title=\"6. Wybieraj mniej kaloryczne desery\">6. Wybieraj mniej kaloryczne desery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#7_Przygotuj_z_wyprzedzeniem_pojedyncze_porcje\" title=\"7. Przygotuj z wyprzedzeniem pojedyncze porcje\">7. Przygotuj z wyprzedzeniem pojedyncze porcje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.pl\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/#Co_z_tego_wyniesc\" title=\"Co z tego wynie\u015b\u0107?\">Co z tego wynie\u015b\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ochota na &#8220;co\u015b dobrego&#8221; czasami dopada ka\u017cdego. U niekt\u00f3rych pojawia si\u0119 niespodziewanie raz na jaki\u015b czas, u innych pojawia si\u0119 prawie z doskona\u0142\u0105 regularno\u015bci\u0105 po popo\u0142udniowej kawie. Mo\u017cesz na przyk\u0142ad stara\u0107 si\u0119 j\u0105 odgoni\u0107 <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/warzywa\/\" class=\"ek-link\">warzywami<\/a>, ale jakim\u015b cudem wszyscy wiemy, \u017ce to nie zadzia\u0142a i \u017ce og\u00f3rek po prostu nie jest i nigdy nie b\u0119dzie tortem czekoladowym. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oboj\u0119tnie czy ochot\u0119 na co\u015b s\u0142odkiego masz regularnie, czy okazjonalnie, dobrze jest wiedzie\u0107, \u017ce nie musisz martwi\u0107 si\u0119 o jedzenie s\u0142odyczy. Czy wiesz, \u017ce mo\u017cesz sobie dogodzi\u0107 ma\u0142ym co nieco ka\u017cdego dnia i \u017ce mo\u017ce to nie mie\u0107 swojego odbicia w twojej wadze? Wi\u0119c <strong>nie musisz nawet rezygnowa\u0107 ze <\/strong><strong>s\u0142odyczy, redukuj\u0105c wag\u0119<\/strong>, po prostu musisz by\u0107 m\u0105dry w tej kwestii. W zwi\u0105zku z tym w dzisiejszym artykule przedstawimy ci kilka wskaz\u00f3wek, jak mo\u017cesz je\u015b\u0107 s\u0142odycze i nie przybiera\u0107 na wadze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nie_mozesz_zmylic_rownania_Spozycie_kontra_Wydajnosc\"><\/span>Nie mo\u017cesz zmyli\u0107 r\u00f3wnania Spo\u017cycie kontra Wydajno\u015b\u0107<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oboj\u0119tnie jak bardzo b\u0119dziesz si\u0119 stara\u0107, nie jeste\u015b w stanie zmieni\u0107 praw fizyki. Wi\u0119c zasad\u0105 zawsze b\u0119dzie, \u017ce je\u015bli <strong>przyjmujesz wi\u0119cej energii (kalorii), ni\u017c zu\u017cywasz, przytyjesz<\/strong>. Je\u015bli z drugiej strony <strong>przyswajasz mniej energii, ni\u017c zu\u017cywasz, stracisz na wadze<\/strong>. Jedynym sposobem na zachowanie swojej wagi jest zachowanie zbilansowanego spo\u017cycia kalorycznego, co oznacza, \u017ce musisz przyswaja\u0107 tyle samo energii, ile zu\u017cywasz. Na spo\u017cycie i wydajno\u015b\u0107 same w sobie wiele czynnik\u00f3w ma wp\u0142yw, a wspominana ochota na co\u015b s\u0142odkiego mo\u017ce do pewnego stopnia wp\u0142yn\u0105\u0107 na to, ile energii otrzymasz.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W kwestii tego, jak oblicza\u0107 spo\u017cycie kaloryczne ten artyku\u0142 powie ci wi\u0119cej, <span style=\"color: #ff6600;\">Jak oblicza\u0107 woje spo\u017cycie energii i makroelement\u00f3w dla utraty wagi lub zwi\u0119kszenia masy mi\u0119\u015bniowej?&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Jak okre\u015bli\u0107, ile kalorii powiniene\u015b spo\u017cywa\u0107?<\/h3>\n\n\n\n<p>Najprostszym sposobem jest wpisanie swoich danych do kalkulatora, kt\u00f3ry oblicza przybli\u017cone zalecane spo\u017cycie kalorii i indywidualne makroelementy, kt\u00f3rych powiniene\u015b si\u0119 trzyma\u0107 w celu osi\u0105gni\u0119cia swojego planu. Pami\u0119taj, \u017ce te warto\u015bci s\u0105 tylko wskaz\u00f3wk\u0105. Ka\u017cdy organizm jest inny i inaczej reaguje na dane spo\u017cycie. W zwi\u0105zku z tym musisz je monitorowa\u0107 i dostosowywa\u0107, je\u015bli to konieczne, aby stopniowo przybli\u017ca\u0107 si\u0119 do swojego celu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n      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wygl\u0105da\u0107, przedstawimy ci na podstawie <strong>przyk\u0142adu przeci\u0119tnego m\u0119\u017cczyzny i kobiety:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Przeci\u0119tna kobieta (Ema) ma 170 cm wysoko\u015bci i wa\u017cy 65 kg.&nbsp;<\/strong> Rekomendowane spo\u017cycie dla zachowania wagi w przypadku je\u015bli nie uprawia ona \u017cadnego sportu, ani si\u0119 nie rusza fizycznie: 2040 kcal\/dzie\u0144, w\u0119glowodany: 304g, bia\u0142ko: 78g, t\u0142uszcze: 57g.<\/li><li><strong>Przeci\u0119tny m\u0119\u017cczyzna (Michal) ma 180 cm wzrostu i wa\u017cy 80 kg:&nbsp;<\/strong> Rekomendowane spo\u017cycie dla zachowania wagi, je\u015bli nie uprawia on \u017cadnego sportu ani nie rusza si\u0119 fizycznie: 2344 kcal\/dzie\u0144, w\u0119glowodany: 343g, bia\u0142ko: 96g, t\u0142uszcze: 65g.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli policzymy, \u017ce \u015bniadanie b\u0119dzie odpowiada\u0142o mniej wi\u0119cej za 20%,&nbsp; lunch za 35%, a kolacja za 30% dziennego spo\u017cycia, pozostanie nam <strong>mniej wi\u0119cej 15% ca\u0142kowitego dziennego spo\u017cycia, <\/strong>w kt\u00f3rego miejsce Michal i Emma mogliby zmie\u015bci\u0107 deser. <strong>To by oznacza\u0142o 306 kcal na deser dla Emmy i 351 kcal dla Michaela.<\/strong> W teorii ka\u017cde z nich by\u0142oby w stanie zje\u015b\u0107 mniej wi\u0119cej <strong>60-70g czekolady<\/strong> zamiast popo\u0142udniowej przek\u0105ski, co nie mia\u0142oby swojego odbicia w ich wadze. Problemem jest jednak, \u017ce czekolada nie zaspokaja g\u0142odu na d\u0142ugi czas. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wskutek tego mog\u0105 oni si\u0119gn\u0105\u0107 po kolejn\u0105 przek\u0105sk\u0119, aby op\u00f3\u017ani\u0107 g\u0142\u00f3d, jednocze\u015bnie zwi\u0119kszaj\u0105c swoje spo\u017cycie i przybieraj\u0105c na wadze w d\u0142u\u017cszej perspektywie czasu. Spos\u00f3b funkcjonowania naszego organizmu to co\u015b, z czym trzeba si\u0119 liczy\u0107. To zdecydowanie nie oznacza, \u017ce nie mo\u017cesz je\u015b\u0107. <strong>Zainspiruj si\u0119 naszymi 7 wskaz\u00f3wkami, aby dowiedzie\u0107 si\u0119, jak dogadza\u0107 sobie m\u0105drze, bez konieczno\u015bci zmniejszania swojego spo\u017cycia na reszt\u0119 dnia<\/strong>. Ponadto nie musisz martwi\u0107 si\u0119 zwi\u0119kszeniem twojej wagi i procentowego udzia\u0142u tkanki t\u0142uszczowej.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"Jak je\u015b\u0107 s\u0142odycze i nie przybiera\u0107 na wadze\" class=\"wp-image-205067\" width=\"843\" height=\"657\" title=\"Jak je\u015b\u0107 s\u0142odycze i nie przybiera\u0107 na wadze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dodaj_aktywnosc_fizyczna\"><\/span>1. Dodaj aktywno\u015b\u0107 fizyczn\u0105<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak wspominali\u015bmy powy\u017cej, <strong>r\u00f3wnowaga kaloryczna ma zastosowanie bez wzgl\u0119du na okoliczno\u015bci<\/strong>. Ale ten los jest w twoich r\u0119kach, poniewa\u017c w praktyce oznacza to, \u017ce je\u015bli <strong>dodasz ruch i spalisz wi\u0119cej kalorii<\/strong>, nie b\u0119dziesz musie\u0107 si\u0119 martwi\u0107 o przybieranie na wadze od jedzenia s\u0142odyczy. I nie ma konieczno\u015bci od razu i\u015b\u0107 na zaj\u0119cia z intensywnego crossfitu. Co my\u015blisz o p\u00f3j\u015bciu na ciasto, robi\u0105c sobie <strong>d\u0142u\u017cszy spacer<\/strong> i obieraj\u0105c kawiarni\u0119 b\u0105d\u017a piekarni\u0119 za cel? Zobaczysz, \u017ce sprawi ci to jeszcze wi\u0119ksz\u0105 przyjemno\u015b\u0107. Jednak\u017ce je\u015bli nie jeste\u015b fanem d\u0142ugich spacer\u00f3w, mo\u017cesz <strong>spali\u0107 kalorie innymi sportami <\/strong>lub codziennymi aktywno\u015bciami. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ile kalorii spalamy przy pomocny r\u00f3\u017cnorodnych aktywno\u015bci?<\/strong>&nbsp;[6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Aktywno\u015b\u0107<\/strong><\/center><\/th><th><center><strong>Ile spala 65-kilogramowa kobieta na godzin\u0119<\/strong><\/center><\/th><th><center><strong>Ile spala 80-kilogramowy m\u0119\u017cczyzna na godzin\u0119<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Sprz\u0105tanie domu&nbsp;<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>Lekkie prace w ogrodzie&nbsp;<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Chodzenie (5.5 km\/h) po p\u0142askie powierzchni<\/p><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>Bieganie 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>Skakanie na skakance<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Pajacyki<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>Bitwa na \u015bnie\u017cki<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>Od\u015bnie\u017canie<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/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>Warto\u015b\u0107 kaloryczna przeci\u0119tnego deseru <strong>plasuje si\u0119 gdzie\u015b<\/strong> <strong>pomi\u0119dzy<\/strong> <strong>200-1000 kcal<\/strong> w zale\u017cno\u015bci od rozmiaru i sk\u0142adu. Jednak\u017ce je\u015bli dogodzisz sobie tortem ponad twoje spo\u017cycie kaloryczne, powiniene\u015b p\u00f3j\u015b\u0107 do kawiarni, od\u015bnie\u017cy\u0107 wieczorem lub posprz\u0105ta\u0107 mieszkanie, <strong>spalaj\u0105c nadmierne kalorie bez<\/strong> <strong>problemu<\/strong> i nawet trac\u0105c na wadze, jednocze\u015bnie jedz\u0105 to, co si\u0119 lubi.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"Ile kalorii spalasz uprawiaj\u0105c sport i wykonuj\u0105c normalne aktywno\u015bci?\" class=\"wp-image-205083\" width=\"843\" height=\"562\" title=\"Ile kalorii spalasz uprawiaj\u0105c sport i wykonuj\u0105c normalne aktywno\u015bci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zamien_cukier\"><\/span>2. Zamie\u0144 cukier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"Jak zdrowo zamieni\u0107 cukier\" class=\"wp-image-205097\" title=\"Jak zdrowo zamieni\u0107 cukier\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli jeste\u015b fanem domowej roboty deser\u00f3w masz przewag\u0119 je\u015bli chodzi o <strong>kontrolowanie u\u017cytych nieprzetworzonych sk\u0142adnik\u00f3w i ostatecznej warto\u015bci kalorycznej<\/strong>. S\u0142odycze takie jak s\u0142odkie bu\u0142eczki, ciasta lub babeczki s\u0105 og\u00f3lnie charakteryzowane przez <strong>wysok\u0105 zawarto\u015b\u0107 w\u0119glowodan\u00f3w, szczeg\u00f3lnie prostych w formie cukr\u00f3w, oraz t\u0142uszczy<\/strong>. W zwi\u0105zku z tym nie jest z\u0142ym pomys\u0142em zamienienie przynajmniej cz\u0119\u015bciowo tych sk\u0142adnik\u00f3w ich odpowiedniejszymi alternatywami. Mo\u017cesz na przyk\u0142ad wypr\u00f3bowa\u0107 <strong>syropu z cykorii<\/strong>, kt\u00f3ry ma mniejsz\u0105 zawarto\u015b\u0107 cukru, ale i r\u00f3wnie\u017c wi\u0119ksz\u0105 proporcj\u0119 rozpuszczalnego b\u0142onnika. Substancje s\u0142odz\u0105ce mog\u0105 by\u0107 por\u00f3wnywane do cukru, ale nie powiniene\u015b z nimi przesadza\u0107, jako i\u017c nadmierne spo\u017cycie b\u0142onnika mo\u017ce wywo\u0142a\u0107 niestrawno\u015b\u0107. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Substancje s\u0142odz\u0105ce<\/strong> r\u00f3wnie\u017c \u015bwietnie ci si\u0119 przys\u0142u\u017c\u0105, mog\u0105c rzetelnie zast\u0105pi\u0107 cukier w deserach. Mo\u017cesz na przyk\u0142ad wypr\u00f3bowa\u0107 <strong><span style=\"color: #ff6600;\">erytrytolu<\/span>,<\/strong> <strong><span style=\"color: #ff6600;\">stewii<\/span> czy<\/strong> <span style=\"color: #ff6600;\"><strong>ksylitolu<\/strong><\/span>. Nie musisz martwi\u0107 si\u0119 o te s\u0142odziki. Normalnie masz z nimi do czynienia, poniewa\u017c wyst\u0119puj\u0105 one w owocach lub w samej ro\u015blinie stewii.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g cukru <\/strong>ma<strong>&nbsp;399 kcal&nbsp;<\/strong><\/li><li><strong>100g syropu z cykorii<\/strong> ma <strong>155 kcal<\/strong>, 5g cukru i 71g b\u0142onnika<\/li><li><strong>100 g ksylitolu<\/strong> ma <strong>247 kcal<\/strong> i 30g cukru<\/li><li><strong>100g erytrytolu<\/strong> ma 0 kcal<\/li><li><strong>100g stewii<\/strong> ma 0 kcal<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Jak widzisz warto\u015b\u0107 kaloryczna cukru i innych substancji s\u0142odz\u0105cych znacz\u0105co si\u0119 r\u00f3\u017cni. Je\u015bli boisz si\u0119 u\u017cywa\u0107 wy\u0142\u0105cznie erytrytolu lub stewii podczas pieczenia, mo\u017cesz na przyk\u0142ad <strong>spr\u00f3bowa\u0107 zamieni\u0107 nimi po\u0142ow\u0119 cukru<\/strong>. Nie b\u0119dzie to mia\u0142o znacz\u0105cego wp\u0142ywu na smak, ale twoja figura po czasie mo\u017ce pokaza\u0107 nadmierne spo\u017cywanie cukru.<\/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=\"6937,37084,6935,30248,30539,37054,46174,38056,48406\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zamien_tluste_produkty_spozywcze\"><\/span>3. Zamie\u0144 t\u0142uste produkty spo\u017cywcze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kolejnym sk\u0142adnikiem, bez kt\u00f3rego nie istnieje prawie \u017caden deser, jest t\u0142uszcz.&nbsp;I nic dziwnego. Powiedzenie m\u00f3wi: <strong>\u201eGdzie jest t\u0142uszcz, tam jest smak\u201d.<\/strong> Mimo \u017ce t\u0142uszcz jest no\u015bnikiem smaku, ponownie zamienienie go <span style=\"text-align: inherit;\">nie jest czym\u015b z\u0142ym chocia\u017c cz\u0119\u015bciowo na mniej kaloryczn\u0105 alternatyw\u0119. Na przyk\u0142ad je\u015bli masz 100 g mas\u0142a w oryginalnym przepisie, zamie\u0144 minimum po\u0142ow\u0119 na jedn\u0105 z tych opcji. Je\u015bli ca\u0142kowicie pominiesz mas\u0142o, <\/span><strong style=\"text-align: inherit;\">mog\u0142oby to zmieni\u0107 smak lub <\/strong> <strong style=\"text-align: inherit;\">konsystencj\u0119<\/strong><span style=\"text-align: inherit;\">. Mo\u017cesz na przyk\u0142ad u\u017cy\u0107 awokado, przecieru jab\u0142kowego, rozgniecionego banana, jogurtu greckiego lub puree z dyni jako substytutu. <\/span><span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g mas\u0142a<\/strong> ma mniej wi\u0119cej <strong>748 kcal<\/strong><\/li><li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li><li><strong>100g przecieru jab\u0142kowego<\/strong> ma mniej wi\u0119cej <strong>55 kcal<\/strong><\/li><li><strong>100g banana<\/strong> ma mniej wi\u0119cej <strong>94 kcal<\/strong><\/li><li><strong>100g jogurtu greckiego (5 % t\u0142uszczu)<\/strong> ma mniej wi\u0119cej <strong>95 kcal<\/strong><\/li><li><strong>100g puree z dynii<\/strong> ma mniej wi\u0119cej <strong>50 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli u\u017cyjesz na przyk\u0142ad banana podczas przygotowywania deseru, pami\u0119taj, \u017ce zawiera on troch\u0119 cukru. Wi\u0119c nie musisz tak bardzo s\u0142odzi\u0107 ostatecznego dania, poniewa\u017c w dalszym ci\u0105gu b\u0119dzie <strong>mia\u0142o ono doskona\u0142y smak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W taki sam spos\u00f3b mo\u017cesz zamieni\u0107 <strong>pozosta\u0142e t\u0142uste sk\u0142adniki <\/strong>w deserach, takie jak mascarpone lub \u015bmietan\u0119. W przypadku tych mo\u017cesz na przyk\u0142ad u\u017cy\u0107 ricotty lub <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/twarog\/\" class=\"ek-link\">serka wiejskiego<\/a>, \u015bwietnie ci si\u0119 przys\u0142u\u017c\u0105.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100ml \u015bmietanki 30% <\/strong> ma mniej wi\u0119cej <strong>291 kcal<\/strong><\/li><li><strong>100g kwa\u015bnej \u015bmietany<\/strong> ma mniej wi\u0119cej <strong>172 kcal<\/strong><\/li><li><strong>100g mascarpone<\/strong> ma mniej wi\u0119cej <strong>386 kcal<\/strong><\/li><li><strong>100g wysoko kalorycznego serka wiejskiego<\/strong> ma mniej wi\u0119cej <strong>141 kcal<\/strong><\/li><li><strong>100g niskokalorycznego serka wiejskiego<\/strong> ma mniej wi\u0119cej <strong>68 kcal<\/strong><\/li><li><strong>100g ricotty <\/strong>ma mniej wi\u0119cej<strong>&nbsp;140 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, jak zamienisz t\u0142uste produkty spo\u017cywcze, zale\u017cy od ciebie. Opr\u00f3cz tego je\u015bli os\u0142odzisz je niskokalorycznym s\u0142odzikiem, otrzymasz <strong>zdrowy<\/strong> <strong>deser,<\/strong> kt\u00f3ry mo\u017ce zawiera\u0107 po\u0142ow\u0119 kalorii co orygina\u0142. Mo\u017cesz si\u0119 rozkoszowa\u0107 s\u0142odkim smakiem ze spokojnym sercem i nie musz\u0105c martwi\u0107 si\u0119 o swoj\u0105 figur\u0119.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nie_zapominaj_o_bialku\"><\/span>4. Nie zapominaj o bia\u0142ku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"Jak zwi\u0119kszy\u0107 zawarto\u015b\u0107 bia\u0142ka w twoim jedzeniu\" class=\"wp-image-205130\" title=\"Jak zwi\u0119kszy\u0107 zawarto\u015b\u0107 bia\u0142ka w twoim jedzeniu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bia\u0142ko jest makroelementem, kt\u00f3ry jest cz\u0119sto obecny w najmniejszej ilo\u015bci w deserach. Jest to jednak bardzo przykre, poniewa\u017c ma ono <strong>najwi\u0119kszy efekt termiczny<\/strong> <strong>&#8211; mniej wi\u0119cej 20-30%<\/strong>. Jest to energia, kt\u00f3r\u0105 nasz organizm musi zu\u017cy\u0107, \u017ceby przetworzy\u0107 makroelement. Ze 100 kcal tylko oko\u0142o 70-80 kcal jest przyswajane przez nasz organizm w zale\u017cno\u015bci od rodzaju otrzymanego bia\u0142ka. Dla por\u00f3wnania efekt termiczny w\u0119glowodan\u00f3w to oko\u0142o <strong>5-10%, a t\u0142uszczy 0-3%<\/strong>. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli tw\u00f3j deser zawiera wi\u0119cej bia\u0142ka, z \u0142atwo\u015bci\u0105 mo\u017ce zosta\u0107 on<strong> uznany za zbilansowan\u0105 przek\u0105sk\u0119,<\/strong> kt\u00f3r\u0105 mo\u017cesz si\u0119 cieszy\u0107 w\u0142a\u015bciwie ka\u017cdego dnia. A jak mo\u017cesz przemyci\u0107 bia\u0142ko do deser\u00f3w? Pierwsz\u0105 opcj\u0105 jest <strong>zamienienie cz\u0119\u015bci m\u0105ki na bia\u0142ko<\/strong>, co zmniejsza zawarto\u015b\u0107 w\u0119glowodan\u00f3w i zwi\u0119ksza zawarto\u015b\u0107 bia\u0142ka. Jednak\u017ce nie staraj si\u0119 wyeliminowa\u0107 m\u0105ki z deseru ca\u0142kowicie, mog\u0142oby to negatywnie wp\u0142yn\u0105\u0107 na konsystencj\u0119. Optymalne by\u0142oby zamienienie oko\u0142o jednej czwartej m\u0105ki na bia\u0142ko. Mo\u017cesz r\u00f3wnie\u017c doda\u0107 bia\u0142ko do deser\u00f3w na inne sposoby, <strong>takie jak u\u017cywanie m\u0105ki kokosowej lub ro\u015blin str\u0105czkowych<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli nie bierzesz udzia\u0142u w procesie przygotowywania deseru i w dalszym ci\u0105gu chcia\u0142by\u015b si\u0119 nim cieszy\u0107 i jednocze\u015bnie dostarczy\u0107 wszystkie makroelementy organizmowi, tym razem zr\u00f3b to odrobin\u0119 inaczej. Zamiast je\u015b\u0107 ca\u0142y deser, <strong>postaraj si\u0119 zje\u015b\u0107 tylko po\u0142ow\u0119 i dodaj do niego na przyk\u0142ad skyr.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Zobacz, jak ta zmiana wp\u0142ywa na ostateczn\u0105 proporcj\u0119 makroelement\u00f3w\/kalorii:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g czekoladowej muffinki<\/strong> ma mniej wi\u0119cej 406 kcal, 5g bia\u0142ka, 50g w\u0119glowodan\u00f3w i 20g t\u0142uszczu<\/li><li><strong>50g czekoladowej muffinki ze 100g cukru<\/strong> ma mniej wi\u0119cej 265 kcal, 14g bia\u0142ka, 28g w\u0119glowodan\u00f3w, 10g t\u0142uszczu<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak widzisz, nie musisz sobie nawet odmawia\u0107 kalorycznych dobroci i w dalszym ci\u0105gu mo\u017cesz z nich zrobi\u0107 przyzwoicie zbilansowany deser. Musisz po prostu pomy\u015ble\u0107 o ilo\u015bci i uzupe\u0142ni\u0107 niezb\u0119dne bia\u0142ko.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Podziel_swoje_porcje\"><\/span>5. Podziel swoje porcje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli idziesz do kawiarni ze swoimi znajomymi, jasne jest, \u017ce nie masz kontroli nad sk\u0142adem deser\u00f3w. Nawet wtedy nie musisz <strong>sobie odmawia\u0107<\/strong>. Na przyk\u0142ad je\u015bli chcesz prawdziwy sernik, tiramisu lub tort Sachera, nie ma problemu <strong>dogodzi\u0107 sobie od czasu do czasu<\/strong> bez pr\u00f3bowania zdrowszej i l\u017cejszej wersji. Ale pami\u0119taj, \u017ce nawet w kawiarni nie musisz <strong>je\u015b\u0107 ca\u0142ego kawa\u0142ka ciasta za wszelk\u0105 cen\u0119<\/strong>. Co my\u015blisz o podzieleniu si\u0119 z kim\u015b. Jestem pewien, \u017ce znajomy by\u0142by bardzo szcz\u0119\u015bliwy, r\u00f3wnie\u017c mog\u0105c dogodzi\u0107 sobie deserem, a je\u015bli ka\u017cdy z was zje po\u0142ow\u0119, oboje zaoszcz\u0119dzicie kalorii. Mo\u017cesz wynie\u015b\u0107 ten rodzaj dzielenia do kolejnego ekstremum poprzez poproszenie swojej <strong>dziewczyny lub ch\u0142opaka, \u017ceby zam\u00f3wili deser i posmakowa\u0107 go<\/strong>. Pierwszy gryz jest zawsze najlepszy. Jednak\u017ce mo\u017cesz nie by\u0107 najpopularniejszy, stosuj\u0105c t\u0119 metod\u0119. <strong>Nie ka\u017cdy lub dzieli\u0107 si\u0119 swoim deserem<\/strong>. <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli nie masz z kim si\u0119 podzieli\u0107 i w dalszym ci\u0105gu nie chcesz zjada\u0107 ca\u0142ego kawa\u0142ka ciasta, podziel go na p\u00f3\u0142 na talerzu, <strong>zjedz tylko jedn\u0105 po\u0142ow\u0119 i popro\u015b, aby drug\u0105 po\u0142ow\u0119 zapakowali ci na wynos<\/strong>. Je\u015bli jeste\u015b przyzwyczajony, \u017ce codziennie jesz co\u015b s\u0142odkiego do kawy, mo\u017cesz zje\u015b\u0107 reszt\u0119 ciasta kolejnego dnia, <strong>oszcz\u0119dzaj\u0105c kalorie, <\/strong>zamiast zjada\u0107 kolejne \u0142akocie w domu.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"Jak je\u015b\u0107 s\u0142odycze i straci\u0107 na wadze\" class=\"wp-image-205146\" width=\"843\" height=\"562\" title=\"Jak je\u015b\u0107 s\u0142odycze i straci\u0107 na wadze\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Wybieraj_mniej_kaloryczne_desery\"><\/span>6. Wybieraj mniej kaloryczne desery<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz by\u0107 zaskoczony, dowiaduj\u0105c si\u0119, \u017ce <strong>r\u00f3\u017cne desery maj\u0105 r\u00f3\u017cnorodn\u0105 warto\u015b\u0107 kaloryczn\u0105<\/strong> i \u017ce czasami r\u00f3\u017cni\u0105 si\u0119 one nawet setkami kalorii. Ale sk\u0105d wiedzie\u0107, kt\u00f3ry deser dodaje <strong>najmniej energii<\/strong> do naszego dziennego spo\u017cycia?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pocz\u0105tek postaraj si\u0119 oszacowa\u0107, kt\u00f3re desery s\u0105 <strong>najl\u017cejsze na podstawie wagi<\/strong>. Niekt\u00f3re firmy nawet pisz\u0105 wag\u0119 w gramach na s\u0142odyczach, dzi\u0119ki czemu zadanie jest prostsze. Ale mo\u017cesz okre\u015bli\u0107 prawdopodobnie po jednym spojrzeniu, \u017ce makaronik jest mniejszy i l\u017cejszy, ni\u017c tort czekoladowy. Wi\u0119c spr\u00f3buj wybiera\u0107<strong> desery<\/strong>, kt\u00f3re <strong>wa\u017c\u0105 \u201enajmniej\u201d<\/strong>. Jednak\u017ce sk\u0142ad r\u00f3wnie\u017c jest wa\u017cny. Kiedy chodzi o pieczone \u0142akocie, postaraj si\u0119 wybiera\u0107 te, kt\u00f3re maj\u0105 <strong>baz\u0119 z biszkoptu<\/strong>. Mniej t\u0142uszczu (czasami nawet go nie ma) i wi\u0119cej w\u0119glowodan\u00f3w jest u\u017cywane do ich przygotowania. A skoro jeden gram w\u0119glowodan\u00f3w ma <strong>4 kcal<\/strong>, a jeden gram t\u0142uszczu ma <strong>9<\/strong> <strong>kcal<\/strong>, brakuj\u0105cy t\u0142uszcz b\u0119dzie mia\u0142 pozytywne odbicie w ostatecznej warto\u015bci kalorycznej. To, co si\u0119 liczy, to nie tylko korpus, ale i r\u00f3wnie\u017c co jest w nim. <strong>Dobrym wyborem mog\u0105 by\u0107 r\u00f3\u017cnorodne polewy z serka kremowego, owoce lub \u017celatyna<\/strong>. Bardziej kaloryczne s\u0105 desery bazuj\u0105ce na ma\u015ble, t\u0142ustej \u015bmietance oraz s\u0142odzonym mleku skondensowanym.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli nie jeste\u015b pewien, z czego sk\u0142adaj\u0105 si\u0119 pojedyncze dobrocie,<strong> nie b\u00f3j si\u0119 zapyta\u0107<\/strong>. Doradcy sprzeda\u017cy powinni by\u0107 poinformowani, co sprzedaj\u0105, wi\u0119c mog\u0105 ci pom\u00f3c wybra\u0107 deser, kt\u00f3ry jest <strong>najlepiej dopasowany do twojego celu<\/strong>. I je\u015bli jeste\u015b wi\u0119kszym fanem czekolady, batonik\u00f3w i ciasteczek to jest jeszcze \u0142atwiej, poniewa\u017c mo\u017cesz znale\u017a\u0107 wi\u0119cej informacji na temat sk\u0142adnik\u00f3w na opakowaniu i wybra\u0107 odpowiedni\u0105 opcj\u0119.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Przygotuj_z_wyprzedzeniem_pojedyncze_porcje\"><\/span>7. Przygotuj z wyprzedzeniem pojedyncze porcje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta wskaz\u00f3wka jest szczeg\u00f3lnie wa\u017cna dla tych, kt\u00f3rzy <strong>maj\u0105 problem z trzymaniem s\u0142odyczy zamkni\u0119tych, <\/strong> kiedy zaczn\u0105 je je\u015b\u0107. Je\u015bli przygotowujesz swoje desery w domu i pieczesz je sam, <strong>nie ma sensu robi\u0107<\/strong> <strong>du\u017cych ilo\u015bci<\/strong> i poch\u0142ania\u0107 je w szybkim tempie. Wyjdzie ci na lepsze u\u017cycie mniejszej blaszki do pieczenia, kt\u00f3ra b\u0119dzie odpowiednikiem jednej czwartek regularnej blaszki. Dzi\u0119ki temu otrzymasz tylko <strong>kilka porcji<\/strong>, kt\u00f3re mo\u017cesz z \u0142atwo\u015bci\u0105 podzieli\u0107 na kolejne kilka dni lub zamrozi\u0107 na inn\u0105 okazj\u0119, kiedy b\u0119dzie ci\u0119 prze\u015bladowa\u0107 ochota na co\u015b s\u0142odkiego. Oczywi\u015bcie <strong>mo\u017cesz si\u0119 nimi podzieli\u0107<\/strong> z rodzin\u0105 i znajomymi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S\u0142odycze, kt\u00f3re kupujesz, mog\u0105 by\u0107 przygotowane w ten sam spos\u00f3b<\/strong>. Je\u015bli czujesz, \u017ce nie jeste\u015b w stanie si\u0119 kontrolowa\u0107, odpakuj ciastka i <strong>zapakuj<\/strong> <strong>ka\u017cdy kawa\u0142ek osobno<\/strong> w foli\u0119, papierow\u0105 torb\u0119 lub pusty s\u0142oik od mas\u0142a orzechowego. Kiedy zjesz jedno osobno zapakowane ciastko, nie b\u0119dziesz czu\u0107, \u017ce jest jeszcze jedno czekaj\u0105ce na ciebie w opakowaniu, co zatrzyma twoje my\u015bli i kompulsywn\u0105 ch\u0119\u0107, \u017ceby si\u0119gn\u0105\u0107 po kolejne.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"Jak nie przybiera\u0107 na wadze od s\u0142odyczy\" class=\"wp-image-205161\" width=\"843\" height=\"563\" title=\"Jak nie przybiera\u0107 na wadze od s\u0142odyczy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_z_tego_wyniesc\"><\/span>Co z tego wynie\u015b\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli starasz si\u0119 straci\u0107 na wadze i idziesz na ciasto ze znajomymi raz na jaki\u015b czas, nie masz powodu do martwienia si\u0119 i <strong>nie musisz si\u0119 obawia\u0107 przybrania na wadze<\/strong>. Ale je\u015bli pilnujesz swojej wagi i pokazujesz si\u0119 w kawiarni kilka razy w tygodniu by\u0107 mo\u017ce czas przemy\u015ble\u0107 swoje podej\u015bcie do deser\u00f3w. <strong>Mo\u017cesz je\u015b\u0107 s\u0142odycze ka\u017cdego dnia<\/strong> i nie musi mie\u0107 to wp\u0142ywu na twoj\u0105 wag\u0119, ale musisz mie\u0107 do tego rozs\u0105dne podej\u015bcie. Je\u015bli przygotowujesz s\u0142odycze w domu, <strong>skup si\u0119 na sk\u0142adnikach<\/strong>. Postaraj si\u0119 zamieni\u0107 przynajmniej cz\u0119\u015bciowo mas\u0142o i cukier i <strong>dodaj zamiast tego bia\u0142ko<\/strong>. Zainteresuj si\u0119 sk\u0142adem nawet kiedy jesz deser w restauracji. Jednocze\u015bnie<strong> zwracaj uwag\u0119 na rozmiar porcji<\/strong>. Dziel si\u0119 wi\u0119kszymi deserami ze swoimi przyjaci\u00f3\u0142mi lub partnerem, lub bierz reszt\u0119 na wynos. A je\u015bli masz problem z kontrolowaniem si\u0119, kiedy ju\u017c masz s\u0142odycze w domu, <strong>postaraj si\u0119 je podzieli\u0107 zawczasu na porcje.<\/strong> Zastosuj przynajmniej kilka z naszych rad i zobaczysz, \u017ce b\u0119dziesz w stanie pozwoli\u0107 sobie na regularne podjadanie bez konieczno\u015bci martwienia si\u0119 o przybieranie na wadze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Czy masz jeszcze jakie\u015b inne gwarantowane sposoby na rozkoszowanie si\u0119 s\u0142odyczami bez negatywnego wp\u0142ywania na swoj\u0105 figur\u0119? Podziel si\u0119 nimi w komentarzach i by\u0107 mo\u017ce pomo\u017cesz innym. <\/p>\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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Je\u015bli starasz si\u0119 straci\u0107 na wadze lub j\u0105 zachowa\u0107 nie musisz rezygnowa\u0107 ze s\u0142odyczy. Mo\u017cesz je nawet podjada\u0107 ka\u017cdego dnia bez przybierania na wadze. W dzisiejszym artykule przedstawimy ci, jak to zrobi\u0107. <\/p>\n","protected":false},"author":100,"featured_media":205188,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6841,7357,7297,6961],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-212480","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-makroskladniki-odzywcze","9":"tag-odzywianie","10":"tag-przekaski","11":"tag-substytuty-cukru","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 wskaz\u00f3wek, jak je\u015b\u0107 to, co si\u0119 lubi i nie przybiera\u0107 na wadze - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017cesz je\u015b\u0107 s\u0142odkie nawet kiedy chcesz straci\u0107 na wadze. Wszystko, co musisz zrobi\u0107, to trzyma\u0107 si\u0119 kilku zasad. Damy ci kilka wskaz\u00f3wek, jak mo\u017cesz je\u015b\u0107 s\u0142odycze ka\u017cdego dnia i nie przybiera\u0107 na wadze.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-wskazowek-jak-jesc-to-co-sie-lubi-i-nie-przybierac-na-wadze\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 wskaz\u00f3wek, jak je\u015b\u0107 to, co si\u0119 lubi i nie przybiera\u0107 na wadze - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mo\u017cesz je\u015b\u0107 s\u0142odkie nawet kiedy chcesz straci\u0107 na wadze. Wszystko, co musisz zrobi\u0107, to trzyma\u0107 si\u0119 kilku zasad. 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