{"id":338009,"date":"2020-06-24T19:13:00","date_gmt":"2020-06-24T17:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=338009"},"modified":"2023-08-31T12:04:00","modified_gmt":"2023-08-31T10:04:00","slug":"top-10-przekasek-ktore-zaspokoja-chec-na-slodkie","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/","title":{"rendered":"Top 10 przek\u0105sek, kt\u00f3re w zdrowy spos\u00f3b zaspokoj\u0105 Twoj\u0105 ch\u0119\u0107 na &#8220;co\u015b s\u0142odkiego&#8221;"},"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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#1_Plasterki_jablek_z_maslem_orzechowym\" title=\"1. Plasterki jab\u0142ek z mas\u0142em orzechowym\">1. Plasterki jab\u0142ek z mas\u0142em orzechowym<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#2_Gruszki_nadziewane_ricotta\" title=\"2. Gruszki nadziewane ricott\u0105\">2. Gruszki nadziewane ricott\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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#3_Podstawowy_miks_przekasek\" title=\"3. Podstawowy miks przek\u0105sek\">3. Podstawowy miks przek\u0105sek<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#4_Bialka_jaj_z_pelnoziarnista_bulka\" title=\"4. Bia\u0142ka jaj z pe\u0142noziarnist\u0105 bu\u0142k\u0105\">4. Bia\u0142ka jaj z pe\u0142noziarnist\u0105 bu\u0142k\u0105<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#5_Sniadaniowe_muffinki_z_quinoa\" title=\"5. \u015aniadaniowe muffinki z quinoa\">5. \u015aniadaniowe muffinki z quinoa<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#6_Deser_z_jogurtu_greckiego\" title=\"6. Deser z jogurtu greckiego\">6. Deser z jogurtu greckiego<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#7_Pudding_z_nasion_chia\" title=\"7. Pudding z nasion chia\">7. Pudding z nasion chia<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#8_Pieczona_ciecierzyca\" title=\"8. Pieczona ciecierzyca\">8. Pieczona ciecierzyca<\/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\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#9_Proteinowe_smoothie\" title=\"9. Proteinowe smoothie\">9. Proteinowe smoothie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.pl\/blog\/top-10-przekasek-ktore-zaspokoja-chec-na-slodkie\/#10_Lodeczki_awokado_z_tunczykiem\" title=\"10. \u0141\u00f3deczki awokado z tu\u0144czykiem\">10. \u0141\u00f3deczki awokado z tu\u0144czykiem<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nie jest \u0142atwo rozpozna\u0107 przyczyn\u0119 zachcianek na cukier, lecz eksperci uwa\u017caj\u0105, \u017ce s\u0105 one powodowane mechanizmami psychologicznymi, czynnikami \u015brodowiskowymi i hormonami. Pob\u0142a\u017canie tym zachciankom mo\u017ce szybko <strong>zniweczy\u0107 nasze plany fitnessowe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Badania pokaza\u0142y, \u017ce je\u015bli wybierzemy odpowiednie po\u017cywienie jako przek\u0105sk\u0119, t. j. posi\u0142ek bogaty w bia\u0142ko i b\u0142onnik,&nbsp;<strong>b\u0119dziemy d\u0142u\u017cej czu\u0107 si\u0119 najedzeni i otrzymamy odpowiedni\u0105 ilo\u015b\u0107 energii<\/strong>. Wi\u0119c gdy poczujesz g\u0142\u00f3d, powiniene\u015b si\u0119ga\u0107 po&nbsp;<strong>przek\u0105ski zawieraj\u0105ce 100 &#8211; 200 kalorii, bogate w bia\u0142ko i b\u0142onnik.<\/strong>&nbsp;Przyjrzyjmy si\u0119 naszemu wyborowi 10 najlepszych przek\u0105sek&nbsp;<strong>do zaspokajania zachcianek \u017cywieniowych<\/strong>.<\/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\"><span class=\"ez-toc-section\" id=\"1_Plasterki_jablek_z_maslem_orzechowym\"><\/span>1. Plasterki jab\u0142ek z mas\u0142em orzechowym<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span title=\"\" data-rich-text-format-boundary=\"true\">\u0141\u0105czymy plasterki jab\u0142ek z r\u00f3\u017cnymi rodzajami&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/masla-orzechowe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u0142a orzechowego<\/a>, na przyk\u0142ad z&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/bialkowe-maslo-orzechowe-nuts-whey-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orzeszk\u00f3w ziemnych<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/100-maslo-migdalowe-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">migda\u0142\u00f3w<\/a> czy&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/maslo-z-orzechow-nerkowca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nerkowc\u00f3w<\/a>.<\/span> <span title=\"\">Teraz&nbsp;<strong>uwa\u017cnie przeczytaj<\/strong>&nbsp;jak to zrobi\u0107, bo nie jest to \u0142atwe! We\u017a jab\u0142ko, \u0142y\u017ck\u0119 ulubionego mas\u0142a orzechowego i&nbsp;<strong>jedz!<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-491119892.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" height=\"562\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<p><span title=\"\" data-rich-text-format-boundary=\"true\">Mas\u0142a orzechowe, na przyk\u0142ad z orzeszk\u00f3w ziemnych, <strong>s\u0105 bogate w bia\u0142ko<\/strong>, a te bardziej wyszukane, takie jak <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/100-maslo-migdalowe-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u0142o migda\u0142owe<\/a>, s\u0105 bogate w sk\u0142adniki od\u017cywcze i <strong>maj\u0105 bardziej zr\u00f3\u017cnicowane warto\u015bci od\u017cywcze<\/strong>.<\/span>&nbsp;Niemniej jednak wszystkie mas\u0142a zawieraj\u0105 du\u017ce ilo\u015bci zdrowych t\u0142uszczy. \u0141y\u017cka sto\u0142owa mas\u0142a orzechowego zawiera \u015brednio<span title=\"\">&nbsp;<em>3 gramy<\/em> bia\u0142ka, do tego<em>&nbsp;4 gramy bia\u0142ka z jab\u0142ek<\/em>&nbsp;(w ma\u0142ym jab\u0142ku) i masz gotow\u0105 przek\u0105sk\u0119 <strong>zawieraj\u0105c\u0105 170 kalorii.<\/strong><\/span><\/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\"><span class=\"ez-toc-section\" id=\"2_Gruszki_nadziewane_ricotta\"><\/span>2. Gruszki nadziewane ricott\u0105<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span title=\"\" data-rich-text-format-boundary=\"true\">Mo\u017ce wydawa\u0107 si\u0119 to trudne, lecz ten&nbsp;<strong>przepis jest naprawd\u0119 \u0142atwy<\/strong>.<\/span>&nbsp;Zaczynamy od przekrojenia gruszki na p\u00f3\u0142 i usuni\u0119cia pestek. Wymieszaj p\u00f3\u0142 szklanki odt\u0142uszczonego sera ricotta i \u0107wier\u0107 \u0142y\u017ceczki cynamonu. Gotow\u0105 mas\u0119 u\u017cyj by wype\u0142ni\u0107 gruszk\u0119. Gruszka mo\u017ce by\u0107 podgrzana w mikrofal\u00f3wce przez nadzieniem<span title=\"\">.<\/span> <span title=\"\">Gotowy posi\u0142ek mo\u017cna podawa\u0107 jako deser.<\/span> <span title=\"\">Przek\u0105ska ta&nbsp;<strong>ma 150 kalorii&nbsp;<\/strong>i zawiera&nbsp;<em>7 gram bia\u0142ka z ricotty i 5 gram bia\u0142ka z gruszki<\/em>.<\/span> <span title=\"\">Ponadto, cynamon&nbsp;<strong>stabilizuje poziom cukru we krwi<\/strong>.<\/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=\"30248,48406,9061,37996,35542,30539,39070,48844,49804\" ><\/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\"><span class=\"ez-toc-section\" id=\"3_Podstawowy_miks_przekasek\"><\/span>3. Podstawowy miks przek\u0105sek\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span title=\"\">Podstawowy miks przek\u0105sek, kt\u00f3ry zawsze musisz mie\u0107 w zasi\u0119gu, powinien zawiera\u0107&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/orzechy-i-nasiona\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orzechy, nasiona,<\/a>&nbsp;pewien rodzaj zb\u00f3\u017c lub p\u0142atk\u00f3w i co\u015b s\u0142odkiego<\/strong>.<\/span> <span title=\"\">Unikaj jednak gotowych&nbsp;<a href=\"https:\/\/gymbeam.pl\/nutmix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miks\u00f3w<\/a> dost\u0119pnych w sklepach, poniewa\u017c te zawieraj\u0105 g\u0142\u00f3wnie solone orzechy, <strong>pokryte cukrem suszone owoce<\/strong>&nbsp;i sk\u0142adniki z pustymi kaloriami.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-528046358.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" height=\"562\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<p>Zamiast kupowa\u0107 miks, lepiej <strong>przygotujmy go samodzielnie<\/strong>. Na podstawowy miks, wymieszaj szklank\u0119 p\u0142atk\u00f3w bogatych w b\u0142onnik, 1\/4 szklanki ma\u0142o solonych lub pra\u017conych&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/orzechy-nerkowca.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nerkowc\u00f3w<\/a>, 2 \u0142y\u017cki sto\u0142owe pra\u017conych pestek dyni i suszon\u0105 \u017curawin\u0119 z obni\u017con\u0105 zawarto\u015bci\u0105 cukru. Z tej ilo\u015bci otrzymamy 2 porcje. Jedna porcja&nbsp;<strong>zawiera 200 kalorii<\/strong>, <em>7 gram\u00f3w bia\u0142ka i 5 gram b\u0142onnika<\/em>.<\/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\"><span class=\"ez-toc-section\" id=\"4_Bialka_jaj_z_pelnoziarnista_bulka\"><\/span>4. Bia\u0142ka jaj z pe\u0142noziarnist\u0105 bu\u0142k\u0105<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>G\u00f3rna po\u0142\u00f3wka pe\u0142noziarnistej bu\u0142ki z jajecznic\u0105 z dw\u00f3ch bia\u0142ek jaj i plasterkiem niskot\u0142uszczowego sera&nbsp;<strong>pomo\u017ce ci szczeg\u00f3lnie przy porannych zachciankach.<\/strong> Ta \u015bniadaniowa&nbsp;<strong>przek\u0105ska zawiera 130 kalorii<\/strong>, <em>6 gram\u00f3w bia\u0142ka i 4 gramy b\u0142onnika<\/em>. Je\u015bli nie masz mo\u017cliwo\u015bci przygotowania jaj rano, wbij je do kubka i umie\u015b\u0107 w mikrofal\u00f3wce na p\u00f3\u0142torej minuty. Inn\u0105 opcj\u0105 jest dodanie na kanapk\u0119 plasterka jaja ugotowanego na twardo, co&nbsp;<strong>doda jedynie 25 kalorii<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-657356136.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sniadaniowe_muffinki_z_quinoa\"><\/span>5. \u015aniadaniowe muffinki z quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Przygotujmy pieczon\u0105 przek\u0105sk\u0119 w formie mini muffinek! Jednocze\u015bnie zadbamy o <strong>kluczow\u0105 kwesti\u0119 zdrowych zachcianek <\/strong>&#8211; kontrolowanie porcji. Oznacza to, \u017ce nie powinni\u015bmy je\u015bli wszystkiego na raz, lecz podzieli\u0107 przygotowane jedzenie na mniejsze porcje, do mniejszych opakowa\u0144. Praktykowanie kontroli porcji jest wskazane, gdy mamy <strong>niekontrolowane zachcianki<\/strong>. Pob\u0142a\u017canie przy jedzeniu, zw\u0142aszcza takim, kt\u00f3re <strong>podnosi poziom cukru we krwi<\/strong>, sprawia, \u017ce stajemy si\u0119 odr\u0119twiali i pasywni, nie wspominaj\u0105c ju\u017c, \u017ce po kr\u00f3tkim czasie znowu mamy ochot\u0119 na kolejn\u0105 przek\u0105sk\u0119.<\/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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-rich is-provider-vlozit-handler wp-block-embed-vlozit-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Quinoa Beakfast Muffins - GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/63MLcz3_1Ww?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">B\u0119dziesz potrzebowa\u0107 po\u0142owy du\u017cej <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/cukinia\/\" class=\"ek-link\">cukinii<\/a>, 100 gram startego sera, 3 jaja, 100 gram szynki, \u00bc posiekanej pietruszki, 100 gram ugotowanego oraz ostudzonego quinoa i proszek do pieczenia. Dzi\u0119ki tym sk\u0142adnikom przygotujesz <strong>pyszn\u0105, szybk\u0105 i zdrow\u0105 przek\u0105sk\u0119.<\/strong><\/span> <strong><br><\/strong><\/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\"><span class=\"ez-toc-section\" id=\"6_Deser_z_jogurtu_greckiego\"><\/span>6. Deser z jogurtu greckiego<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span title=\"\" data-rich-text-format-boundary=\"true\">Deser z jogurtu greckiego jest \u0142atwy do przygotowania.<\/span> <span title=\"\"><strong>Zawiera jedynie 150 kalorii<\/strong> i przyrz\u0105dza si\u0119 go przez na\u0142o\u017cenie na jeden ma\u0142y, odt\u0142uszczony jogurt p\u00f3\u0142 szklanki owoc\u00f3w i \u0107wier\u0107 szklanki granoli.<\/span> <span title=\"\">Przek\u0105ska ta zawiera <em>15 gram\u00f3w bia\u0142ka i 7 gram\u00f3w b\u0142onnika<\/em>. Zalecamy u\u017cycie&nbsp;<strong>owoc\u00f3w bogatych w b\u0142onnik<\/strong>, na przyk\u0142ad malin lub je\u017cyn, dla&nbsp;<em>dodatkowych 4 gram\u00f3w b\u0142onnika.<\/em><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-692014262.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" height=\"562\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Pudding_z_nasion_chia\"><\/span>7. Pudding z nasion chia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span title=\"\" data-rich-text-format-boundary=\"true\">S\u0142owo &#8220;pudding&#8221; cz\u0119sto kojarzy nam si\u0119 z g\u0119stym, kremowym i niezbyt zdrowym deserem.<\/span> <span title=\"\"><strong>Jednak nie obawiaj si\u0119&nbsp;<\/strong>puddingu z nasion&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/nasiona-chia-1.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chia<\/a>.<\/span> <span title=\"\">Nasiona te s\u0105 pe\u0142ne <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kwas\u00f3w t\u0142uszczowych omega 3<\/a><\/strong>, a kiedy umie\u015bcisz je w p\u0142ynie, zwi\u0119ksz\u0105 jego g\u0119sto\u015b\u0107, nadaj\u0105c puddingowi odpowiedniej konsystencji.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-673072484.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" height=\"562\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<p>Po prostu wymieszaj p\u00f3\u0142 szklanki mleka migda\u0142owego z dwoma \u0142y\u017ckami sto\u0142owymi nasion chia, po\u0142ow\u0105 \u0142y\u017cki miodu i \u0107wier\u0107 \u0142y\u017ceczki ekstraktu waniliowego. Odstaw pudding do lod\u00f3wki na minimum godzin\u0119, \u017ceby&nbsp;<strong>zg\u0119stnia\u0142<\/strong>. Mo\u017cesz doda\u0107 r\u00f3\u017cne&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/aromaty-i-slodziki\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smaki<\/a> czy dekoracje, lecz nie zapominaj, \u017ce niekt\u00f3re z nich dodadz\u0105 wi\u0119cej kalorii. Jedna porcja takiego puddingu <strong>zawiera oko\u0142o 160 kalorii,<\/strong> <em>6 gram bia\u0142ka i 7 gram b\u0142onnika.<\/em><\/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\"><span class=\"ez-toc-section\" id=\"8_Pieczona_ciecierzyca\"><\/span>8. Pieczona ciecierzyca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pieczona ciecierzyca jest pe\u0142na smaku, \u0142atwa w przygotowaniu i&nbsp;<strong>zawiera 120 kalorii<\/strong> w porcji. <strong>Ods\u0105cz ciecierzyc\u0119 z wody z puszki<\/strong>&nbsp;i pozw\u00f3l jej wyschn\u0105\u0107, dodaj \u0142y\u017ck\u0119 sto\u0142ow\u0105 oliwy z oliwek, <strong>dopraw sol\u0105 i ulubionymi zio\u0142ami<\/strong>. Nast\u0119pnie piecz przez 30 &#8211; 35 minut. Tak jak pozosta\u0142e ro\u015bliny str\u0105czkowe, takie jak <strong>fasola czy groszek<\/strong>, r\u00f3wnie\u017c ciecierzyca jest znana dzi\u0119ki wysokiej zawarto\u015bci bia\u0142ka i b\u0142onnika. W przepisie tym znajdziesz&nbsp;<strong>5 gram bia\u0142ka<\/strong>&nbsp;i <strong>5 gram b\u0142onnika<\/strong>&nbsp;(przepis jest na 4 porcje).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-137302332.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Proteinowe_smoothie\"><\/span>9. Proteinowe smoothie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u015bli nie jeste\u015b fanem&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/bialko\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">napoj\u00f3w proteinowych<\/a>, nie musisz w nie inwestowa\u0107. Mo\u017cesz przygotowa\u0107&nbsp;<strong>pyszny, wysokobia\u0142kowy nap\u00f3j<\/strong>&nbsp;samemu, \u017ceby kontrolowa\u0107 sw\u00f3j g\u0142\u00f3d. Wymieszaj&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/maslo-orzechowe-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u0142o orzechowe<\/a>, p\u00f3\u0142 szklanki malin, p\u00f3\u0142 banana, wzbogacone bia\u0142kiem mleko migda\u0142owe i wymieszaj na g\u0142adk\u0105 mieszank\u0119. Z tymi&nbsp;<strong>160 kaloriami<\/strong> otrzymasz&nbsp;<em>11 gram bia\u0142ka i 7 gram b\u0142onnika<\/em>. Mas\u0142o orzechowe mo\u017ce sprawia\u0107 problem przy mieszaniu, lecz mo\u017cesz wypr\u00f3bowa\u0107 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/maslo-orzechowe-w-proszku-190-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mas\u0142o orzechowe w proszku<\/a>, kt\u00f3re jest pyszn\u0105, <strong>wysokobia\u0142kow\u0105, niskokaloryczn\u0105<\/strong>&nbsp;alternatyw\u0105 dla tradycyjnego mas\u0142a orzechowego i mo\u017ce by\u0107 \u0142\u0105czone z bogatymi w b\u0142onnik owocami.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-648804276.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" height=\"562\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Lodeczki_awokado_z_tunczykiem\"><\/span>10. \u0141\u00f3deczki awokado z tu\u0144czykiem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Przetnij awokado na p\u00f3\u0142 i usu\u0144 pestk\u0119. Wymieszaj p\u00f3\u0142 puszki tu\u0144czyka z \u0142y\u017ck\u0105 sto\u0142ow\u0105 odt\u0142uszczonego jogurtu greckiego, sokiem z cytryny, sol\u0105 i ulubionymi przyprawami. <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/awokado\/\" class=\"ek-link\">Awokado <\/a>samo w sobie jest <strong>doskona\u0142ym \u017ar\u00f3d\u0142em zdrowych t\u0142uszczy i b\u0142onnika<\/strong>. Ka\u017cda \u0142\u00f3deczka awokado <strong>zawiera 185 kalorii<\/strong>, <em>8 gram bia\u0142ka i 7 gram b\u0142onnika.<\/em><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-516424598.jpg\" alt=\"Top 10 snacks to get rid of sugar cravings\" width=\"843\" height=\"562\" title=\"Top 10 snacks to get rid of sugar cravings\"\/><\/figure><\/div>\n\n\n\n<p><span title=\"\" data-rich-text-format-boundary=\"true\">Je\u015bli spodoba\u0142 Ci si\u0119 nasz artyku\u0142,&nbsp;<strong>wspom\u00f3\u017c go poprzez udost\u0119pnienie<\/strong>. Mo\u017ce podzielisz si\u0119 tymi pomys\u0142ami z przyjaci\u00f3\u0142mi, kt\u00f3rzy maj\u0105 problem z tym problem.<\/span> <span title=\"\"><strong>Podziel si\u0119 z nami w komentarzu Twoimi sposobami na walk\u0119 z zachciankami.<\/strong> <\/span><\/p>\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\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Raz na zawsze pozb\u0105d\u017a si\u0119 zachcianek \u017cywieniowych. Wypr\u00f3buj te przepisy na 10 najlepszych przek\u0105sek bogatych w b\u0142onnik i bia\u0142ko.<\/p>\n","protected":false},"author":25,"featured_media":62701,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6373,7357,7297,7639],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-338009","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-odzywianie","10":"tag-przekaski","11":"tag-zdrowy-tryb-zycia","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>Top 10 przek\u0105sek, kt\u00f3re w zdrowy spos\u00f3b zaspokoj\u0105 Twoj\u0105 ch\u0119\u0107 na &quot;co\u015b s\u0142odkiego&quot; - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Raz na zawsze pozb\u0105d\u017a si\u0119 zachcianek \u017cywieniowych. 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