{"id":385918,"date":"2022-08-04T10:34:54","date_gmt":"2022-08-04T08:34:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=385918"},"modified":"2023-04-13T10:52:31","modified_gmt":"2023-04-13T08:52:31","slug":"jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/","title":{"rendered":"Jak przygotowa\u0107 zdrowe i po\u017cywne smoothie krok po kroku"},"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\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/#Co_to_jest_smoothie\" title=\"Co to jest smoothie?\">Co to jest smoothie?<\/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\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/#Jak_zrobic_smoothie_o_odpowiednim_profilu_odzywczym\" title=\"Jak zrobi\u0107 smoothie o odpowiednim profilu od\u017cywczym?&nbsp;\">Jak zrobi\u0107 smoothie o odpowiednim profilu od\u017cywczym?&nbsp;<\/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\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/#Kiedy_nalezy_pic_smoothies\" title=\"Kiedy nale\u017cy pi\u0107 smoothies?\">Kiedy nale\u017cy pi\u0107 smoothies?<\/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\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/#Czy_smoothies_sa_zdrowe\" title=\"Czy smoothies s\u0105 zdrowe?\">Czy smoothies s\u0105 zdrowe?<\/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\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/#Jak_dlugo_smoothie_zachowuje_swoja_swiezosc\" title=\"Jak d\u0142ugo smoothie zachowuje swoj\u0105 \u015bwie\u017co\u015b\u0107?\">Jak d\u0142ugo smoothie zachowuje swoj\u0105 \u015bwie\u017co\u015b\u0107?<\/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\/jak-przygotowac-zdrowe-i-pozywne-smoothie-krok-po-kroku\/#O_czym_warto_pamietac\" title=\"O czym warto pami\u0119ta\u0107?\">O czym warto pami\u0119ta\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na pierwszy rzut oka nic nie wydaje si\u0119 zdrowsze ni\u017c nap\u00f3j ze zmiksowanych owoc\u00f3w. W ramach jednego posi\u0142ku mo\u017cesz otrzyma\u0107 <strong>kilka kawa\u0142k\u00f3w owoc\u00f3w, orzech\u00f3w i innych zdrowych produkt\u00f3w<\/strong>.&nbsp;Wydaje si\u0119, \u017ce jest to istna bomba witaminowa, ale jest tu te\u017c pewien haczyk. Cz\u0119sto zapomina si\u0119, \u017ce smoothie jest nie tylko pe\u0142ne witamin, ale r\u00f3wnie\u017c <strong>pe\u0142ne <\/strong><strong>kalorii<\/strong>.&nbsp;Jak wi\u0119c przygotowa\u0107 smoothie, aby nie mia\u0142o tyle samo kalorii co dwa g\u0142\u00f3wne posi\u0142ki? I jak sprawi\u0107, by nadal zawiera\u0142o wszystkie wa\u017cne sk\u0142adniki od\u017cywcze i zapewni\u0142o uczucie syto\u015bci? Tego wszystkiego dowiesz si\u0119 w dzisiejszym artykule.<\/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=\"Co_to_jest_smoothie\"><\/span><strong>Co to jest smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Smoothie to nap\u00f3j, kt\u00f3ry powstaje w wyniku miksowania r\u00f3\u017cnych produkt\u00f3w. G\u0142\u00f3wnym sk\u0142adnikiem s\u0105 zwykle <strong>owoce<\/strong>, kt\u00f3re mo\u017cna \u0142\u0105czy\u0107 z <strong><a href=\"https:\/\/gymbeam.pl\/blog\/tag\/warzywa\/\" class=\"ek-link\">warzywami<\/a><\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/orzechy-i-nasiona\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orzechami<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/platki-owsiane\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>p\u0142atkami owsianymi<\/strong><\/a>, <strong>jogurtem<\/strong>, <strong>mlekiem<\/strong> lub innymi produktami spo\u017cywczymi. Sk\u0142adniki s\u0105 nast\u0119pnie blendowane z wybranym p\u0142ynem w celu uzyskania p\u0142ynnej konsystencji.<\/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\"><strong>Na co powinni\u015bmy uwa\u017ca\u0107?<\/strong><\/h3>\n\n\n\n<p>Smoothie mo\u017ce wydawa\u0107 si\u0119 idealn\u0105 zdrow\u0105 przek\u0105sk\u0105. Jednak cz\u0119stym problemem z tym napojem jest jego <strong>wysoka warto\u015b\u0107 kaloryczna<\/strong> i <strong>zawarto\u015b\u0107 cukru.&nbsp;<\/strong>Jedna szklanka mo\u017ce zawiera\u0107 tyle kawa\u0142k\u00f3w owoc\u00f3w, ile zwykle spo\u017cywamy w ci\u0105gu trzech dni. Prawdopodobnie nie byliby\u015bmy w stanie zje\u015b\u0107 takiej ilo\u015bci jedzenia w postaci sta\u0142ej, ale bardzo \u0142atwo jest ju\u017c j\u0105 wypi\u0107. Cz\u0119sto zdarza si\u0119 r\u00f3wnie\u017c, \u017ce smoothie posiada wysok\u0105 zawarto\u015b\u0107 <strong>t\u0142uszczu<\/strong>, ze wzgl\u0119du na zawarto\u015b\u0107 du\u017cej ilo\u015bci orzech\u00f3w, mas\u0142a orzechowego lub innego \u017ar\u00f3d\u0142a t\u0142uszczu. W formie smoothie mo\u017cemy przyj\u0105\u0107 kilka razy wi\u0119cej kalorii, ni\u017c by\u015bmy potrzebowali. Ponadto p\u0142ynne smoothie nie nasyci nas tak dobrze jak owoce w formie sta\u0142ej. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jak mo\u017ce wygl\u0105da\u0107 taka bomba kaloryczna?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sk\u0142adniki<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Warto\u015b\u0107 energetyczna<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 du\u017cy banan (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 morela (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 brzoskwinia (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml pe\u0142nego mleka<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 mas\u0142a orzechowego<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">p\u00f3\u0142 awokado<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Po zsumowaniu wszystkich sk\u0142adnik\u00f3w oka\u017ce si\u0119, \u017ce ostateczna warto\u015b\u0107 energetyczna wynosi <strong>594 kcal.&nbsp;<\/strong>Dla przyk\u0142adu,&nbsp;<strong>100 g mlecznej czekolady <\/strong>lub <strong>jeden du\u017cy obiad<\/strong> maj\u0105 tak\u0105 sam\u0105 ilo\u015b\u0107 kalorii.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Jak przygotowa\u0107 zdrowe smoothie?\" class=\"wp-image-384982\" width=\"843\" height=\"562\" title=\"Jak przygotowa\u0107 zdrowe smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_zrobic_smoothie_o_odpowiednim_profilu_odzywczym\"><\/span><strong>Jak zrobi\u0107 smoothie o odpowiednim profilu od\u017cywczym?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gdy dobrze zaplanujesz, co wrzucisz do blendera, stworzysz pe\u0142nowarto\u015bciowy posi\u0142ek, kt\u00f3ry mo\u017ce zast\u0105pi\u0107 porann\u0105 lub popo\u0142udniow\u0105 przek\u0105sk\u0119, a czasem nawet \u015bniadanie lub obiad, je\u015bli zajdzie taka potrzeba. Jak tego dokona\u0107?<\/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\"><strong>1. Wybierz odpowiedni p\u0142yn<\/strong><\/h3>\n\n\n\n<p>Aby stworzy\u0107 nap\u00f3j, musimy czym\u015b <strong>rozcie\u0144czy\u0107<\/strong> zblendowane produkty. W zale\u017cno\u015bci od tego, jak g\u0119ste ma by\u0107 Twoje smoothie, dostosuj ilo\u015b\u0107 u\u017cytego p\u0142ynu. Normalna porcja to&nbsp;<strong>100-200 ml<\/strong>&nbsp;p\u0142ynu. Mo\u017cesz u\u017cy\u0107 <strong>wody, mleka krowiego<\/strong> lub r\u00f3\u017cnych <a href=\"https:\/\/gymbeam.pl\/inne-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>napoj\u00f3w ro\u015blinnych<\/strong><\/a> (sojowych, migda\u0142owych, ry\u017cowych, owsianych itp.)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0142yn rozcie\u0144cza nap\u00f3j i mo\u017ce doda\u0107 mu przyjemnego smaku. Uwa\u017caj jednak, aby nie <strong>wla\u0107 do smoothie zbyt du\u017co kalorii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ile kalorii dodajemy do smoothie poprzez u\u017cycie r\u00f3\u017cnych p\u0142yn\u00f3w?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">P\u0142yn<strong style=\"text-align: inherit\">\/ 100 ml<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">woda<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mleko niskot\u0142uszczowe 0,5% t\u0142uszczu<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mleko p\u00f3\u0142t\u0142uste 1,5% t\u0142uszczu<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mleko pe\u0142ne 3,5% t\u0142uszczu<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nap\u00f3j ry\u017cowy<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nap\u00f3j sojowy<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nap\u00f3j kokosowy<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nap\u00f3j owsiany<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nap\u00f3j migda\u0142owy<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg\" alt=\"Odpowiedni p\u0142yn do zrobienia smoothie\" class=\"wp-image-384997\" width=\"843\" height=\"562\" title=\"Odpowiedni p\u0142yn do zrobienia smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Dodaj warzywa<\/strong><\/h3>\n\n\n\n<p>Ka\u017cde smoothie powinno zawiera\u0107 <strong>1-2 porcje warzyw<\/strong>.&nbsp;<strong>1 porcja <\/strong>odpowiada wielko\u015bci<strong>&nbsp;pi\u0119\u015bci<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jakie warzywa dobrze sprawdzaj\u0105 si\u0119 w smoothies:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>warzywa li\u015bciaste (\u015bwie\u017cy szpinak, kapusta pastewna, sa\u0142ata itp.)<\/li><li>burak, marchew<\/li><li>og\u00f3rek, \u0142odygi selera<\/li><li><a href=\"https:\/\/gymbeam.pl\/blog\/tag\/dynia\/\" class=\"ek-link\">dynia <\/a>(np. Hokkaido), <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/cukinia\/\" class=\"ek-link\">cukinia<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodaj\u0105c warzywa, zwi\u0119kszamy zawarto\u015b\u0107 <strong>witamin<\/strong>, <strong>antyoksydant\u00f3w <\/strong>i <strong>minera\u0142\u00f3w<\/strong>.&nbsp;Smoothie b\u0119dzie r\u00f3wnie\u017c bogatsze w <strong>b\u0142onnik<\/strong>, dzi\u0119ki czemu zapewni nam <strong>wi\u0119ksze<\/strong> uczucie syto\u015bci. Je\u015bli chcesz dodatkowo zwi\u0119kszy\u0107 zawarto\u015b\u0107 antyoksydant\u00f3w i innych substancji prozdrowotnych, mo\u017cesz doda\u0107 do smoothie zielone superfood w proszku <a href=\"https:\/\/gymbeam.pl\/bio-zielona-mieszanka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Greens Mix<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smoothie zawieraj\u0105ce 1-2 porcje warzyw mo\u017ce by\u0107 dobrym rozwi\u0105zaniem dla os\u00f3b, kt\u00f3re maj\u0105 problem ze spo\u017cyciem wystarczaj\u0105cej ilo\u015bci warzyw. Zalecana dzienna ilo\u015b\u0107 warzyw wynosi <strong>400 g<\/strong> (mo\u017cesz to osi\u0105gn\u0105\u0107, jedz\u0105c np. 1 du\u017cego pomidora, \u2153 og\u00f3rka i 1 du\u017c\u0105 marchewk\u0119). <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Warzywa do smoothies\" class=\"wp-image-385012\" width=\"843\" height=\"562\" title=\"Warzywa do smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Dodaj troch\u0119 owoc\u00f3w<\/strong><\/h3>\n\n\n\n<p>Smoothie bez owoc\u00f3w nie by\u0142oby smoothie. Cz\u0119sto jednak te sk\u0142adniki s\u0105 problemem, gdy u\u017cywamy ich zbyt du\u017co. Aby <strong>unikn\u0105\u0107<\/strong>&nbsp;nadmiernego spo\u017cycia kalorii i cukr\u00f3w, dodaj do smoothie <strong>jedn\u0105 lub<\/strong>&nbsp;<strong>maksymalnie dwie porcje owoc\u00f3w<\/strong>.&nbsp;<strong>1 porcja<\/strong> owoc\u00f3w mie\u015bci si\u0119 w <strong>d\u0142oni<\/strong>.&nbsp;W praktyce mo\u017ce to by\u0107 np. 1 ma\u0142y banan i gar\u015b\u0107 truskawek (2 porcje owoc\u00f3w). <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zalecane dzienne spo\u017cycie owoc\u00f3w wynosi <strong>200 g<\/strong>.&nbsp;Je\u015bli dodasz t\u0119 ilo\u015b\u0107 do smoothie, zaspokoisz dzienne zapotrzebowanie na owoce danego dnia. <span class=\"tadv-color\" 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>Ka\u017cdy rodzaj owoc\u00f3w nadaje smoothie inny smak i konsystencj\u0119, wi\u0119c mo\u017cesz spr\u00f3bowa\u0107 r\u00f3\u017cnych kombinacji. Dla urozmaicenia i dekoracji mo\u017cesz doda\u0107 do smoothie kilka kawa\u0142k\u00f3w liofilizowanych owoc\u00f3w.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Z jakich owoc\u00f3w najlepiej przygotowa\u0107 smoothies?&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>banan, mango<\/li><li>jab\u0142ka, gruszki<\/li><li>morele, brzoskwinie, nektarynki<\/li><li>owoce jagodowe (truskawki, maliny, bor\u00f3wki&#8230;)<\/li><li>mo\u017cesz u\u017cy\u0107 \u015bwie\u017cych lub mro\u017conych owoc\u00f3w<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dzi\u0119ki naszemu artyku\u0142owi <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/owoce-ile-kalorii-i-jakie-witaminy-i-mineraly-zawieraja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Owoce: Ile kalorii i jakie witaminy i minera\u0142y zawieraj\u0105?<\/strong><\/a> przekonasz si\u0119, jak korzystne mog\u0105 by\u0107 owoce w rzeczywisto\u015bci.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Odpowiednie owoce do smoothies\" class=\"wp-image-385027\" width=\"843\" height=\"562\" title=\"Odpowiednie owoce do smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Nie zapominaj o bia\u0142ku<\/strong><\/h3>\n\n\n\n<p>Bia\u0142ko r\u00f3wnie\u017c powinno by\u0107 cz\u0119\u015bci\u0105 ka\u017cdego smoothie. Jest to sk\u0142adnik od\u017cywczy, kt\u00f3ry ma <strong>najwi\u0119ksz\u0105 zdolno\u015b\u0107 do indukowania syto\u015bci<\/strong>. Po dodaniu bia\u0142ka mo\u017cesz mie\u0107 pewno\u015b\u0107, \u017ce jeszcze chwil\u0119 po wypiciu smoothie nie b\u0119dziesz czu\u0107 ponownie g\u0142odu. Bia\u0142ko powinno by\u0107 przyjmowane regularnie w ci\u0105gu dnia, poniewa\u017c organizm nie magazynuje go tak jak w\u0119glowodan\u00f3w czy t\u0142uszczu. <span class=\"tadv-color\" 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>Dodaj <strong>1-2 porcje produktu bogatego w bia\u0142ko<\/strong> do napoju, w zale\u017cno\u015bci od tego, czy jest to mniejsza przek\u0105ska, czy potrzebujesz bardziej obfitego posi\u0142ku. <strong>Jedna porcja <\/strong>powinna by\u0107 tak du\u017ca jak Twoja <strong>d\u0142o\u0144<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jakie \u017ar\u00f3d\u0142a bia\u0142ka sprawdz\u0105 si\u0119 w smoothies:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>szklanka jogurtu naturalnego, 150 g <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/twarog\/\" class=\"ek-link\">twarogu<\/a><\/li><li>150 ml kefiru, mleka acidofilnego, ma\u015blanki lub jogurtu<\/li><li>jedna szklanka (20-30 g) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bialko-serwatkowe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bia\u0142ka serwatkowego<\/a> lub <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bialko-roslinne\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bia\u0142ka ro\u015blinnego<\/a> (w tym przypadku konieczne b\u0119dzie dodanie wi\u0119kszej ilo\u015bci p\u0142ynu w celu rozcie\u0144czenia napoju)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"\u017ar\u00f3d\u0142a bia\u0142ka do smoothies\" class=\"wp-image-385043\" width=\"843\" height=\"562\" title=\"\u017ar\u00f3d\u0142a bia\u0142ka do smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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=\"30162,46228,32899,60667,39070,48844,30539,7677,6860,56773,29952,28324,58399,58729,28324,64225,5331 \" ><\/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<h3 class=\"wp-block-heading\"><strong>5. Dodaj w\u0119glowodany z\u0142o\u017cone<\/strong><\/h3>\n\n\n\n<p>Je\u015bli chcesz zast\u0105pi\u0107 <strong>pe\u0142nowarto\u015bciowy posi\u0142ek<\/strong> (taki jak obiad lub \u015bniadanie) smoothie, powiniene\u015b doda\u0107 <strong>jedn\u0105 porcj\u0119 <\/strong>w\u0119glowodan\u00f3w z\u0142o\u017conych. Nie jest to konieczne w przypadku wczesnej lub p\u00f3\u017anej przek\u0105ski. Jedna porcja w\u0119glowodan\u00f3w z\u0142o\u017conych odpowiada jednej <strong>gar\u015bci. <\/strong>Najlepiej sprawdz\u0105 si\u0119 r\u00f3\u017cne zbo\u017ca, poniewa\u017c po zmiksowaniu napoju prawie ich nie wida\u0107. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jakie w\u0119glowodany sprawdz\u0105 si\u0119 w smoothies:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>p\u0142atki owsiane<\/li><li>p\u0142atki \u017cytnie<\/li><li>p\u0142atki gryczane<\/li><li>p\u0142atki j\u0119czmienne<\/li><li>p\u0142atki pszenne<\/li><li>p\u0142atki ry\u017cowe itp.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Odpowiednie w\u0119glowodany do smoothies\" class=\"wp-image-385060\" width=\"843\" height=\"562\" title=\"Odpowiednie w\u0119glowodany do smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Na koniec dodaj troch\u0119 zdrowego \u017ar\u00f3d\u0142a t\u0142uszczu<\/strong><\/h3>\n\n\n\n<p>Do smoothie mo\u017cesz doda\u0107 zdrowe t\u0142uszcze, np. w postaci <strong>orzech\u00f3w <\/strong>(<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/orzechy-nerkowca.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orzechy nerkowca<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/migdaly-blanszowane-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">migda\u0142y<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/orzechy-wloskie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orzechy w\u0142oskie<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/orzechy-laskowe-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orzechy laskowe<\/a>, itp.), dowolnego <strong>mas\u0142a orzechowego<\/strong>, <strong>nasion <\/strong>(chia, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bio-nasiona-slonecznika-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nasiona s\u0142onecznika<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/nasiona-dyni-bio-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pestki dyni<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/brazowe-nasiona-lnu-bio-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nasiona lnu<\/a>, itp.), <strong>ciemnej czekolady<\/strong> lub np. <strong><a href=\"https:\/\/gymbeam.pl\/blog\/tag\/awokado\/\" class=\"ek-link\">awokado<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poniewa\u017c t\u0142uszcz ma <strong>dwa razy wi\u0119cej kalorii<\/strong> ni\u017c bia\u0142ko czy w\u0119glowodany, zwr\u00f3\u0107 uwag\u0119 na jego ilo\u015b\u0107. B\u0119dzie to wi\u0119cej ni\u017c wystarczaj\u0105ce, je\u015bli zafundujesz sobie <strong>1 porcj\u0119 <\/strong>tego typu produkt\u00f3w, co odpowiada <strong>wielko\u015bci kciuka<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u015awietnym wyborem mo\u017ce by\u0107 r\u00f3wnie\u017c mas\u0142o orzechowe. Je\u015bli chcesz dowiedzie\u0107 si\u0119 o nim wi\u0119cej, przeczytaj nasz artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/maslo-z-orzeszkow-ziemnych-jak-wybrac-najlepsze-i-jaki-ma-ono-wplyw-na-twoje-zdrowie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Mas\u0142o orzechowe: Jak wybra\u0107 najlepsze i jaki ma wp\u0142yw na Twoje zdrowie?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Zdrowe t\u0142uszcze do smoothies\" class=\"wp-image-385077\" width=\"843\" height=\"562\" title=\"Zdrowe t\u0142uszcze do smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dodatkowe wskaz\u00f3wki<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1 dodatkowa wskaz\u00f3wka: Dodaj wi\u0119cej b\u0142onnika<\/strong><\/h4>\n\n\n\n<p>Je\u015bli wiesz, \u017ce masz problem z uzyskaniem odpowiedniej ilo\u015bci b\u0142onnika w swojej regularnej diecie lub chcesz, aby smoothie bardziej Ci\u0119 nasyci\u0142o, mo\u017cesz doda\u0107 troch\u0119 dodatkowego b\u0142onnika. \u015awietnie sprawdzi si\u0119 w tej roli \u0142y\u017ceczka <a href=\"https:\/\/gymbeam.pl\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>psyllium<\/strong><\/a>, <a href=\"https:\/\/gymbeam.pl\/blonnik-pokarmowy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0142onnika pokarmowego<\/strong><\/a>, <a href=\"https:\/\/gymbeam.pl\/blonnik-jablkowy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0142onnika jab\u0142kowego <\/strong><\/a>lub na przyk\u0142ad <strong>otr\u0119b\u00f3w owsianych<\/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 zdecydujesz si\u0119 na dodanie b\u0142onnika, nie zapomnij <strong>rozcie\u0144czy\u0107 napoju odrobin\u0105 wody<\/strong>. Og\u00f3lnie rzecz bior\u0105c, wi\u0119kszemu spo\u017cyciu b\u0142onnika powinno towarzyszy\u0107 wi\u0119ksze dzienne spo\u017cycie p\u0142yn\u00f3w.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2 dodatkowa wskaz\u00f3wka: Udekoruj swoje smoothie<\/strong><\/h4>\n\n\n\n<p>Je\u015bli chcesz, aby Twoje smoothie by\u0142o jeszcze ciekawsze, na koniec mo\u017cesz posypa\u0107 je <strong>cynamonem<\/strong>, <strong>kakao<\/strong> lub np. <strong>karobem<\/strong>. Mo\u017cesz te\u017c doda\u0107 kilka kawa\u0142k\u00f3w <a href=\"https:\/\/gymbeam.pl\/suszone-owoce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>liofilizowanych owoc\u00f3w<\/strong><\/a> lub <strong>syropu<\/strong> (z cykorii, <a href=\"https:\/\/gymbeam.pl\/bio-syrop-daktylowy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">daktylowego<\/a>, <a href=\"https:\/\/gymbeam.pl\/bio-syrop-klonowy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klonowego<\/a>, itp.).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"Jak udekorowa\u0107 smoothie?\" class=\"wp-image-385108\" width=\"843\" height=\"562\" title=\"Jak udekorowa\u0107 smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kiedy_nalezy_pic_smoothies\"><\/span><strong>Kiedy nale\u017cy pi\u0107 smoothies?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Zamiennik przek\u0105ski, obiadu lub \u015bniadania<\/strong><\/h3>\n\n\n\n<p>Smoothie mo\u017ce s\u0142u\u017cy\u0107 jako <strong>zamiennik porannej lub popo\u0142udniowej przek\u0105ski<\/strong>.&nbsp;Posi\u0142ki te powinny by\u0107 mniejsze i mniej syc\u0105ce ni\u017c g\u0142\u00f3wne posi\u0142ki (oczywi\u015bcie mog\u0105 by\u0107 wyj\u0105tki i zale\u017cy to od konkretnej sytuacji i diety). Stosuj\u0105c si\u0119 do naszego powy\u017cszego przewodnika i pilnuj\u0105c tego, ile porcji dodajesz, z pewno\u015bci\u0105 nie pope\u0142nisz \u017cadnego b\u0142\u0119du.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie w ramach przek\u0105ski mo\u017ce wygl\u0105da\u0107 nast\u0119puj\u0105co:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sk\u0142adniki<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Warto\u015b\u0107 energetyczna<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">truskawki (50 g\/ \u00bd porcji)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banan (60 g\/ \u00bd porcji)<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">szpinak (20 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kefir (150 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">migda\u0142y (5 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">woda<\/td><td class=\"has-text-align-center\" data-align=\"center\"> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Warto\u015b\u0107 energetyczna powy\u017cszego smoothie wynosi <strong>167 kcal<\/strong>.&nbsp;Zawiera 7,5 g bia\u0142ka, 23 g w\u0119glowodan\u00f3w, 4,6 g t\u0142uszczu i 3 g b\u0142onnika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Czasami zdarza si\u0119, \u017ce musimy dostosowa\u0107 <strong>obiad<\/strong>&nbsp;czy <strong>\u015bniadanie<\/strong> do szybkiego tempa dnia, a posi\u0142ek, kt\u00f3ry wystarczy tylko wypi\u0107, jest po prostu idealny. W takim przypadku dodaj <strong>wi\u0119cej porcji<\/strong> ni\u017c w przypadku przek\u0105ski i nie zapominaj o <strong>w\u0119glowodanach z\u0142o\u017conych.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Smoothie w ramach obiadu mo\u017ce wygl\u0105da\u0107 nast\u0119puj\u0105co:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Sk\u0142adniki<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Warto\u015b\u0107 energetyczna<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">truskawki (50 g\/ \u00bd porcji)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banan (110 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">szpinak (30 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0142odygi selera<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">p\u0142atki owsiane (30 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bia\u0142ko serwatkowe (30 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">migda\u0142y (5 g\/ 1 porcja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">woda<\/td><td class=\"has-text-align-center\" data-align=\"center\"> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p> <\/p>\n\n\n\n<p>Warto\u015b\u0107 energetyczna powy\u017cszego smoothie wynosi <strong>402 kcal<\/strong>. Zawiera 30 g bia\u0142ka, 51 g w\u0119glowodan\u00f3w, 7 g t\u0142uszczu i <strong>7,5 g b\u0142onnika.<\/strong><\/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\"><strong>2. Szybki posi\u0142ek przedtreningowy<\/strong><\/h3>\n\n\n\n<p>Smoothie mo\u017ce r\u00f3wnie\u017c s\u0142u\u017cy\u0107 jako odpowiedni <strong>posi\u0142ek przedtreningowy<\/strong>, gdy potrzebujesz czego\u015b lekkiego i szybkostrawnego. W tym celu warto jednak doda\u0107 jak najmniej t\u0142uszczu (lub w og\u00f3le) i u\u017cy\u0107 nie wi\u0119cej ni\u017c 1 porcji warzyw. Wysoka zawarto\u015b\u0107 b\u0142onnika i t\u0142uszczu mog\u0142aby<strong> spowolni\u0107<\/strong> trawienie smoothie. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\"><strong>3. Je\u015bli potrzebujesz zwi\u0119kszy\u0107 ilo\u015b\u0107 przyjmowanych kalorii<\/strong><\/h3>\n\n\n\n<p>Jak ju\u017c wspomnieli\u015bmy, smoothies mo\u017ce by\u0107 przydatne dla Ciebie, gdy masz problem ze spo\u017cywaniem dziennej <strong>zalecanej ilo\u015bci warzyw i owoc\u00f3w<\/strong>. Jednak mo\u017ce by\u0107 ono r\u00f3wnie\u017c odpowiednie dla os\u00f3b, kt\u00f3re <strong>potrzebuj\u0105 zwi\u0119kszy\u0107 ilo\u015b\u0107 przyjmowanych kalorii,<\/strong> a ilo\u015b\u0107 pokarm\u00f3w sta\u0142ych jest dla nich zbyt du\u017ca. Dobrym przyk\u0142adem b\u0119dzie np. ukierunkowany przyrost masy cia\u0142a lub dieta w przypadku chor\u00f3b, kt\u00f3re mog\u0105 wymaga\u0107 zwi\u0119kszonego spo\u017cycia kalorii (np. choroby onkologiczne).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli chcesz przyty\u0107, koniecznie przeczytaj nasz artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/10-sposobow-na-zdrowy-przyrost-masy-ciala\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 wskaz\u00f3wek dotycz\u0105cych zdrowego przybierania na wadze.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Na co dobre s\u0105 smoothies?\" class=\"wp-image-385131\" width=\"843\" height=\"563\" title=\"Na co dobre s\u0105 smoothies?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czy_smoothies_sa_zdrowe\"><\/span><strong>Czy smoothies s\u0105 zdrowe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017cde smoothie, kt\u00f3re zawiera warzywa, owoce lub orzechy, zawiera r\u00f3wnie\u017c du\u017c\u0105 ilo\u015b\u0107 <strong>witamin, <\/strong><strong>przeciwutleniaczy<\/strong>, <strong>minera\u0142\u00f3w i innych substancji<\/strong>. S\u0105 to wszystkie sk\u0142adniki od\u017cywcze <strong>korzystne dla zdrowia<\/strong>. Jednak nawet w tym przypadku prawd\u0105 jest, \u017ce <strong>wsz\u0119dzie nale\u017cy zachowa\u0107 umiar<\/strong>. Je\u015bli masz zbyt du\u017co &#8220;zdrowego&#8221; jedzenia i wielokrotnie dostarczasz organizmowi du\u017c\u0105 ilo\u015b\u0107 kalorii w postaci smoothies, mo\u017ce to prowadzi\u0107 do <strong>zwi\u0119kszenia masy cia\u0142a<\/strong>. A jak wiadomo, <strong>nadwaga<\/strong>, a <strong>zw\u0142aszcza oty\u0142o\u015b\u0107<\/strong> powoduj\u0105 du\u017c\u0105 liczb\u0119 <strong>problem\u00f3w zdrowotnych<\/strong>. <span class=\"tadv-color\" 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>Je\u015bli bardziej interesuj\u0105 Ci\u0119 warto\u015bci energetyczne smoothies i innych napoj\u00f3w, koniecznie przeczytaj nasz artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/gdzie-ukrywaja-sie-plynne-kalorie-i-jak-te-puste-kalorie-uniemozliwiaja-ci-utrate-wagi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Gdzie ukrywaj\u0105 si\u0119 p\u0142ynne kalorie i jak te puste kalorie uniemo\u017cliwiaj\u0105 Ci utrat\u0119 wagi?<\/strong><\/a><\/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=\"Jak_dlugo_smoothie_zachowuje_swoja_swiezosc\"><\/span><strong>Jak d\u0142ugo smoothie zachowuje swoj\u0105 \u015bwie\u017co\u015b\u0107?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017ce si\u0119 okaza\u0107, \u017ce wygodnie b\u0119dzie Ci przygotowa\u0107 smoothie wieczorem przed wyj\u015bciem do pracy i mie\u0107 je gotowe rano. Zdecydowanie mo\u017cesz tak zrobi\u0107, ale upewnij si\u0119, \u017ce przechowujesz je w <strong>lod\u00f3wce<\/strong>. Zblendowane owoce w po\u0142\u0105czeniu z innymi produktami s\u0105 bardziej podatne na <strong>zepsucie<\/strong>. Przechowuj smoothie maksymalnie przez <strong>24 godziny<\/strong>, aby zapobiec jego zepsuciu. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/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 mie\u0107 \u015bwiadomo\u015b\u0107, \u017ce gdy nast\u0119pnego dnia wyjmiesz smoothie z lod\u00f3wki, b\u0119dzie ono w innym stanie, ni\u017c gdy je tam w\u0142o\u017cy\u0142e\u015b. Nast\u0105pi zmiana <strong>smaku<\/strong> i <strong>koloru<\/strong> ze wzgl\u0119du na naturalne <strong>procesy chemiczne i fizyczne<\/strong> zachodz\u0105ce podczas przechowywania (zmiana koloru i smaku nie oznacza, \u017ce \u017cywno\u015b\u0107 jest <strong>zepsuta<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oznacza to, \u017ce mo\u017cesz przygotowa\u0107 smoothie z wyprzedzeniem, ale na pewno b\u0119dzie \u0142adniejsze i smaczniejsze, je\u015bli po\u015bwi\u0119cisz czas na przygotowanie go na <strong>\u015bwie\u017co<\/strong>. W ko\u0144cu pokrojenie owoc\u00f3w lub warzyw i wrzucenie ich do blendera zajmuje tylko kilka minut.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"O_czym_warto_pamietac\"><\/span><strong>O czym warto pami\u0119ta\u0107?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kiedy potrzebujesz <strong>wygodnego<\/strong>, <strong>szybkiego <\/strong>i <strong>\u0142atwego<\/strong> posi\u0142ku, smoothie mo\u017ce by\u0107 dobrym wyborem. Je\u015bli jednak nie zwracasz wystarczaj\u0105cej uwagi na to, co w nim umieszczasz, mo\u017ce ono skrywa\u0107 du\u017c\u0105 ilo\u015b\u0107 <strong>kalorii<\/strong>, <strong>cukru<\/strong> i <strong>t\u0142uszczu<\/strong>. Je\u015bli wi\u0119c nie chcesz, aby Twoje smoothie zamieni\u0142o si\u0119 w bomb\u0119 energetyczn\u0105, sprawd\u017a, ile <strong>owoc\u00f3w<\/strong> i innych produkt\u00f3w bogatych w kalorie dodajesz. Je\u015bli nauczysz si\u0119 przygotowywa\u0107 je w <strong>kompletny<\/strong> i <strong>zbilansowany spos\u00f3b,<\/strong> mo\u017ce sta\u0107 si\u0119 regularnym elementem Twojej diety.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Czy przygotowujesz smoothies regularnie? Je\u015bli nasz poradnik pom\u00f3g\u0142 Ci dowiedzie\u0107 si\u0119 czego\u015b ciekawego, podziel si\u0119 nim ze znajomymi wraz ze swoim idealnym przepisem na smoothie.<\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>W dzisiejszym artykule przedstawiamy Ci prosty poradnik, jak zrobi\u0107 zdrowe i smaczne smoothie. Przyjrzymy si\u0119 r\u00f3wnie\u017c temu, ile kalorii zawiera taki nap\u00f3j i co powinni\u015bmy zrobi\u0107, aby nie zamieni\u0107 go w bomb\u0119 kaloryczn\u0105.<\/p>\n","protected":false},"author":156,"featured_media":384955,"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":[7285,7357,7153,7639],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-385918","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-koktajl","9":"tag-odzywianie","10":"tag-przygotowanie-posilku","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>Jak przygotowa\u0107 zdrowe i po\u017cywne smoothie krok po kroku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak przygotowa\u0107 zdrowe smoothie? 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