{"id":389451,"date":"2022-08-30T15:02:17","date_gmt":"2022-08-30T13:02:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=389451"},"modified":"2024-05-21T16:03:55","modified_gmt":"2024-05-21T14:03:55","slug":"20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/","title":{"rendered":"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie"},"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\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#Dlaczego_bialko_jest_tak_wazne_i_ile_go_potrzebujesz\" title=\"Dlaczego bia\u0142ko jest tak wa\u017cne i ile go potrzebujesz?\">Dlaczego bia\u0142ko jest tak wa\u017cne i ile go potrzebujesz?<\/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\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#Glowne_produkty_z_wysoka_zawartoscia_bialka_ktore_z_latwoscia_mozna_wlaczyc_do_twojej_diety\" title=\"G\u0142\u00f3wne produkty z wysok\u0105 zawarto\u015bci\u0105 bia\u0142ka, kt\u00f3re z \u0142atwo\u015bci\u0105 mo\u017cna w\u0142\u0105czy\u0107 do twojej diety\">G\u0142\u00f3wne produkty z wysok\u0105 zawarto\u015bci\u0105 bia\u0142ka, kt\u00f3re z \u0142atwo\u015bci\u0105 mo\u017cna w\u0142\u0105czy\u0107 do twojej diety<\/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\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#Bonusowa_wskazowka_Przekaski_pelne_bialka\" title=\"Bonusowa wskaz\u00f3wka: Przek\u0105ski pe\u0142ne bia\u0142ka\">Bonusowa wskaz\u00f3wka: Przek\u0105ski pe\u0142ne bia\u0142ka<\/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\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#Co_powinienes_zapamietac\" title=\"Co powiniene\u015b zapami\u0119ta\u0107?\">Co powiniene\u015b zapami\u0119ta\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prawdopodobnie nie ma w\u0105tpliwo\u015bci, \u017ce bia\u0142ko jest wa\u017cn\u0105 cz\u0119\u015bci\u0105 naszej diety. Jednak\u017ce jego suplementacja nie jest zawsze \u0142atwa. Na przyk\u0142ad wiele os\u00f3b ci\u0105gle ma problemy z tym, jakie s\u0105 jego najlepsze \u017ar\u00f3d\u0142a i gdzie znale\u017a\u0107 bia\u0142ko. W\u0142a\u015bnie dlatego stworzyli\u015bmy list\u0119 <strong>produkt\u00f3w spo\u017cywczych, kt\u00f3re s\u0105 dos\u0142ownie pe\u0142ne bia\u0142ka.<\/strong> Mo\u017cesz si\u0119 nawet nie spodziewa\u0107, \u017ce znajdziesz tam niekt\u00f3re z nich.<\/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=\"Dlaczego_bialko_jest_tak_wazne_i_ile_go_potrzebujesz\"><\/span>Dlaczego bia\u0142ko jest tak wa\u017cne i ile go potrzebujesz?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bia\u0142ko jest jednym z kluczowych makrosk\u0142adnik\u00f3w, kt\u00f3rych ludzie potrzebuj\u0105 do poprawnego funkcjonowania organizmu. Jest wa\u017cnie nie tylko dla <strong>zdrowia ko\u015bci, rozwoju mi\u0119\u015bni oraz ich utrzymania, czy utraty wagi.<\/strong> Jest tak\u017ce cz\u0119\u015bci\u0105 enzym\u00f3w, hormon\u00f3w, struktur genetycznych i obronnych, jak bia\u0142e krwinki. Bia\u0142ko jest wi\u0119c kluczowe dla uk\u0142adu odporno\u015bciowego. Co wi\u0119cej, mo\u017ce tak\u017ce pom\u00f3c <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/jak-przyspieszyc-metabolizm-i-wiecej-spalic\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>w przyspieszeniu metabolizmu<\/strong><\/a> <strong>i wsparciu regeneracji. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wed\u0142ug og\u00f3lnych zalece\u0144 przyjmowanie bia\u0142ka powinno odbywa\u0107 si\u0119 w przedziale<strong> 0,8 &#8211; 2 g bia\u0142ka na kilogram masy cia\u0142a (BW),<\/strong> w zale\u017cno\u015bci od wieku, stanu zdrowia i ilo\u015bci aktywno\u015bci fizycznej. Dla wa\u017c\u0105cej 70 kg osoby jest to wi\u0119c 56 -140 g. G\u00f3rna granica mo\u017ce by\u0107 wskazana dla sportowca si\u0142owego, kt\u00f3ry chce chroni\u0107 mas\u0119 mi\u0119\u015bniow\u0105 przed spalaniem na potrzeby energetyczne lub chcia\u0142by zwi\u0119kszy\u0107 mas\u0119 mi\u0119\u015bniow\u0105. Dolna granica b\u0119dzie odpowiednia dla os\u00f3b prowadz\u0105cych siedz\u0105cy tryb \u017cycia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby przyjmowa\u0107 odpowiedni\u0105 ilo\u015b\u0107 bia\u0142ka, musisz spo\u017cywa\u0107 bogate w bia\u0142ko produkty regularnie. W naszym artykule skupimy si\u0119 na <strong>gotowych \u017ar\u00f3d\u0142ach<\/strong> bia\u0142ka, kt\u00f3re mo\u017cesz \u0142atwo doda\u0107 do swojej diety. Ka\u017cdy z nich zostanie przeanalizowany pod k\u0105tem zbli\u017conej warto\u015bci od\u017cywczej, korzy\u015bci oraz wskaz\u00f3wek dotycz\u0105cych potencjalnych przepis\u00f3w. <span style=\"color: #ff6600\">[1-3]<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Glowne_produkty_z_wysoka_zawartoscia_bialka_ktore_z_latwoscia_mozna_wlaczyc_do_twojej_diety\"><\/span>G\u0142\u00f3wne produkty z wysok\u0105 zawarto\u015bci\u0105 bia\u0142ka, kt\u00f3re z \u0142atwo\u015bci\u0105 mo\u017cna w\u0142\u0105czy\u0107 do twojej diety<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#bia\u0142ko-w-proszku\">BIA\u0141KO W PROSZKU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#orzeszki-ziemne\">Orzeszki ziemne<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#Mi\u0119so-z-kurczaka\">Mi\u0119so z kurczaka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#wo\u0142owina\">Wo\u0142owina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#wieprzowina\">Wieprzowina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#migda\u0142y\">Migda\u0142y<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#soczewica\">Soczewica<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tu\u0144czyk\">Tu\u0144czyk<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#pestki-dyni\">Pestki dyni<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tofu\">Tofu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#p\u0142atki-owsiane\">P\u0142atki owsiane<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#komosa-ry\u017cowa\">Komosa ry\u017cowa<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#twar\u00f3g\">TWAR\u00d3G<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spirulina\">Spirulina&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#jajka\">Jajka<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#dro\u017cd\u017ce-od\u017cywcze\">Dro\u017cd\u017ce od\u017cywcze<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#serek-wiejski\">Serek wiejski<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bia\u0142ko-w-proszku\">1. Bia\u0142ko w proszku<\/h3>\n\n\n\n<p>To pewnie \u017cadne zaskoczenie, \u017ce <a href=\"https:\/\/gymbeam.pl\/bialko\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bia\u0142ko w proszku<\/strong><\/a> <strong>jest na szczycie tej listy.<\/strong> Wpada w kategori\u0119 produkt\u00f3w funkcjonalnych, kt\u00f3re maj\u0105 korzystny profil od\u017cywczy i pozytywny wp\u0142yw na zdrowie. Nie musisz wi\u0119c przejmowa\u0107 si\u0119 tym, czy zawiera szkodliwe substancje. W\u015br\u00f3d najpopularniejszych s\u0105 <a href=\"https:\/\/gymbeam.pl\/bialko-just-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bia\u0142ka serwatkowe w proszku<\/strong><\/a>, kt\u00f3re s\u0105 wytwarzane z pasteryzowanego mleka, kt\u00f3rego serwatka jest oddzielana od kazeiny dzi\u0119ki enzymom. Jest ona p\u00f3\u017aniej dalej przetwarzana, by uzyska\u0107 <strong>jako\u015bciowe bia\u0142ko z optymaln\u0105 zawarto\u015bci\u0105 protein.<\/strong> Stanowi\u0105 one oko\u0142o 70-90%. <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>Dla wegan dost\u0119pne s\u0105 <a href=\"https:\/\/gymbeam.pl\/bialko-roslinne\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ro\u015blinne bia\u0142ka w proszku<\/strong><\/a>, kt\u00f3re zazwyczaj maj\u0105 nieco gorszy zakres aminokwas\u00f3w. S\u0105 to na przyk\u0142ad bia\u0142ka <a href=\"https:\/\/gymbeam.pl\/bialko-roslinne\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sojowe<\/strong><\/a>, <a href=\"https:\/\/gymbeam.pl\/bialko-ryzu-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ry\u017cowe<\/strong><\/a>, <a href=\"https:\/\/gymbeam.pl\/bialko-z-konopi-bio-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>konopne<\/strong><\/a>, <a href=\"https:\/\/gymbeam.pl\/bialko-grochu-bio-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>grochu<\/strong><\/a>&nbsp;<strong>lub<\/strong> <a href=\"https:\/\/gymbeam.pl\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>wielosk\u0142adnikowe bia\u0142ka ro\u015blinne<\/strong><\/a>. Wi\u0119c to od ciebie zale\u017cy, kt\u00f3re wybierzesz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto niekt\u00f3re bia\u0142ka s\u0105 wzbogacane innymi sk\u0142adnikami. To tylko podkre\u015bla ich funkcjonalno\u015b\u0107. Mog\u0105 do nich nale\u017ce\u0107 <strong>r\u00f3\u017cne witaminy, minera\u0142y, aminokwasy, enzymy trawienne lub<\/strong> <a href=\"https:\/\/gymbeam.pl\/spalacze-tluszczu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spalacze t\u0142uszczu<\/strong><\/a>. Je\u015bli chcesz dowiedzie\u0107 si\u0119 wi\u0119cej o bia\u0142kach, ich genezie, \u017ar\u00f3d\u0142ach i funkcjach, nie mo\u017cesz przegapi\u0107 naszego artyku\u0142u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/jak-wybrac-odpowiednie-bialko-na-utrate-wagi-lub-przyrost-masy-miesniowej\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak wybra\u0107 odpowiednie bia\u0142ko na utrat\u0119 wagi oraz budow\u0119 mi\u0119\u015bni?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bia\u0142ko serwatkowe w proszku to du\u017co wi\u0119cej, ni\u017c tylko bia\u0142ko, zobacz, jak mo\u017ce poprawi\u0107 twoje \u017cycie w naszym artykule <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/bialko-serwatkowe-i-jego-wplyw-na-wzrost-masy-miesniowej-utrate-wagi-i-zdrowie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Bia\u0142ko serwatkowe i jego wp\u0142yw na mi\u0119\u015bnie, utrat\u0119 wagi oraz zdrowie<\/strong><\/a><strong>.<\/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\">Warto\u015bci od\u017cywcze bia\u0142ka True Whey:<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.pl\/bialko-serwatkowe-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bia\u0142ko serwatkowe True Whey \u2013 smak bia\u0142ka czekolada<\/a>&nbsp;(100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">396 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z bia\u0142kiem<\/h3>\n\n\n\n<p>Bia\u0142ko nie zawsze musi by\u0107 spo\u017cywane w formie napoju, kt\u00f3ry robisz w shakerze. Spr\u00f3buj w\u0142\u0105czy\u0107 je na przyk\u0142ad do deser\u00f3w, aby wzbogaci\u0107 je bia\u0142kiem. B\u0105d\u017a kreatywny i wypr\u00f3buj:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-przepyszne-tiramisu-z-wysoka-zawartoscia-bialka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Przepyszne Tiramisu<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-bananowe-brownie-pelne-bialka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Brownie bananowe<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-ciasto-kokosowe-bez-pieczenia-z-solidna-dawka-bialka\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ciasto kokosowe bez pieczenia<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/3-przepisy-na-zdrowe-smoothie-o-smaku-czekolady-jablka-i-buraka-lub-szpinaku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Przepyszne koktajle<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg\" alt=\"Jak du\u017co bia\u0142ka zawiera True Whey?\" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bia\u0142ka zawiera True Whey?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"orzeszki-ziemne\">2. Orzeszki ziemne<\/h3>\n\n\n\n<p>Je\u015bli chcesz zje\u015b\u0107 co\u015b dobrego przed telewizorem, na pewno mile zaskocz\u0105 ci\u0119 <a href=\"https:\/\/gymbeam.pl\/orzechy-ziemne.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orzeszki ziemne<\/a>. Maj\u0105 one wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i zdrowych t\u0142uszcz\u00f3w. Maj\u0105 tak\u017ce znaczn\u0105 ilo\u015b\u0107 korzystnych substancji i mikroelement\u00f3w, jak <strong>magnez, witamina B3 (niacyna), mied\u017a, kwas oleinowy, resweratrol, kwas fenolowy i flawonoidy.<\/strong> Dzi\u0119ki swojemu unikalnemu profilowi od\u017cywczemu, orzeszki ziemne mog\u0105 mie\u0107 wp\u0142yw na nasze kr\u0105\u017cenie, cholesterol oaz zmniejsza\u0107 ryzyko powstawania cukrzycy typu 2. Mo\u017cesz tak\u017ce czerpa\u0107 te korzy\u015bci z <a href=\"https:\/\/gymbeam.pl\/maslo-orzechowe-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mas\u0142a orzechowego<\/strong><\/a>. <span style=\"color: #ff6600\">[22-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednak w obu przypadkach, miej na uwadze warto\u015b\u0107 energetyczn\u0105. Podobnie, zw\u0142aszcza w przypadku mas\u0142a orzechowego, uwa\u017caj na list\u0119 sk\u0142adnik\u00f3w, by zawiera\u0142a <strong> jak najmniej sk\u0142adnik\u00f3w<\/strong> jak to mo\u017cliwe. Na przyk\u0142ad <strong>100% mas\u0142o orzechowe<\/strong>, kt\u00f3re zawiera tylko orzeszki ziemne, b\u0119dzie najlepsz\u0105 opcj\u0105.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz zechcie\u0107 zacz\u0105\u0107 je\u015b\u0107 wi\u0119cej orzeszk\u00f3w, gdy\u017c jedna gar\u015b\u0107 (oko\u0142o 28 g) zawiera oko\u0142o \u0107wier\u0107 zalecanej dziennej dawki manganu i jedn\u0105 trzeci\u0105 witaminy B9 (kwasu foliowego). Wy\u017csze spo\u017cycie kwasu foliowego jest szczeg\u00f3lnie wa\u017cne podczas ci\u0105\u017cy, gdy\u017c wp\u0142ywa na tworzenie si\u0119 tkanek. <span style=\"color: #ff6600\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat orzeszk\u00f3w ziemnych? Je\u015bli tak, to nie powiniene\u015b przegapi\u0107 naszego artyku\u0142u <a href=\"https:\/\/gymbeam.pl\/blog\/orzeszki-ziemne-i-wszystko-co-musisz-o-nich-wiedziec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Orzeszki ziemne: wszystko, co musisz o nich wiedzie\u0107.<\/strong><\/a><\/p>\n\n\n\n<p>Jakie s\u0105 zalety mas\u0142a orzechowego? Dowiedz si\u0119 z naszego artyku\u0142u <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 z orzeszk\u00f3w ziemnych: jak wybra\u0107 to najwy\u017cszej jako\u015bci oraz jakie ma korzy\u015bci dla zdrowia?<\/strong><\/a><\/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\">Warto\u015bci od\u017cywcze orzeszk\u00f3w ziemnych i mas\u0142a orzechowego<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Orzeszki ziemne (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mas\u0142o z orzeszk\u00f3w ziemnych (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z orzeszkami ziemnymi i mas\u0142em z orzeszk\u00f3w ziemnych<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" style=\"background-color: rgb(255, 255, 255);\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-batoniki-bez-pieczenia-inspirowane-legendarnym-snickersem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Batoniki bez pieczenia inspirowane legendarnym Snikersem<\/strong><\/a><\/li>\n<\/ul>\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=\"69670,44506,36625,60667,56392,56566,54646,54652,53113,5331,43975,5380,5333,5951,30271,28693,8665\" ><\/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\" id=\"Mi\u0119so-z-kurczaka\">3. Mi\u0119so z kurczaka<\/h3>\n\n\n\n<p>Pier\u015b z <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/kurczak\/\" class=\"ek-link\">kurczaka <\/a>jest \u015bwi\u0119tym Graalem ka\u017cdego mi\u0142o\u015bnika fitnessu. To jako\u015bciowe \u017ar\u00f3d\u0142o bia\u0142ka z minimaln\u0105 zawarto\u015bci\u0105 t\u0142uszczu. Ponadto jest wolne od w\u0119glowodan\u00f3w, ale<strong> ma wiele korzystnych substancji<\/strong>, jak witamina B3 (niacyna), selen i fosfor. To czyni j\u0105 idealn\u0105 w przypadku utraty wagi oraz w ostatecznej fazie diety przed wy\u015bcigiem. Je\u015bli martwisz si\u0119 o smak i jako\u015b\u0107, lepiej wybra\u0107 mi\u0119so z dobrej hodowli. Wtedy b\u0119dziesz zna\u0142<strong> jego pochodzenie i warunki,<\/strong> w jakich zwierze by\u0142o hodowane. Zdziwisz si\u0119, kiedy us\u0142yszysz, \u017ce mi\u0119so organicznych kurczak\u00f3w z wolnego wybiegu ma nieco wi\u0119cej bia\u0142ka (oko\u0142o 2 g). To dlatego, \u017ce zwierze \u017cyje d\u0142u\u017cej i ma wi\u0119cej ruchu. <span 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>Jednak pier\u015b to nie jedyna cz\u0119\u015b\u0107 kurczaka, kt\u00f3ra jest bogata w bia\u0142ko.<strong> Udka lub skrzyde\u0142ka<\/strong> r\u00f3wnie\u017c s\u0105 doskona\u0142ym wyborem. Jednak maj\u0105 one cz\u0119sto wi\u0119cej t\u0142uszczu, zw\u0142aszcza przez sk\u00f3r\u0119. Je\u015bli chcesz zmniejszy\u0107 proporcj\u0119 tego makrosk\u0142adnika, lepiej usun\u0105\u0107 j\u0105 z mi\u0119sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nasza rada:<\/strong> Je\u015bli nie masz czasu lub ochoty na przygotowanie mi\u0119sa z jakiego\u015b powodu, <a href=\"https:\/\/gymbeam.pl\/piersi-z-kurczaka-w-zalewie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pier\u015b z kurczaka w puszcze<\/strong><\/a> mo\u017ce by\u0107 dobrym wyborem, kt\u00f3ry zjesz od razu.<\/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\">Warto\u015bci od\u017cywcze piersi z kurczaka<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pier\u015b z kurczaka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z piersi\u0105 z kurczaka<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pieczone-piersi-z-kurczaka-w-marynacie-jogurtowej\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pieczona pier\u015b z kurczaka w jogurtowej marynacie<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-lasagne-z-kurczakiem-i-ricotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lasagne z kurczakiem i ricott\u0105<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pieczony-kurczak-caprese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pieczony kurczak Caprese<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-aromatyczne-indyjskie-curry-z-rozdrobnionym-kurczakiem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Aromatyczne indyjskie curry z szarpanym kurczakiem<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg\" alt=\"Jak du\u017co bia\u0142ka zawiera pier\u015b z kurczaka?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bia\u0142ka zawiera pier\u015b z kurczaka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"wo\u0142owina\">4. Wo\u0142owina<\/h3>\n\n\n\n<p>Wo\u0142owina to doskona\u0142e \u017ar\u00f3d\u0142o bia\u0142ka, kt\u00f3re r\u00f3\u017cni si\u0119 rodzajem i zawarto\u015bci\u0105 t\u0142uszczu. Je\u015bli interesuje ci\u0119 g\u0142\u00f3wnie bia\u0142ko, lepiej wybra\u0107 wysokiej jako\u015bci karczek lub pol\u0119dwic\u0119, kt\u00f3re s\u0105 popularne w\u015br\u00f3d smakoszy. Minusem jest jednak wy\u017csza cena, kt\u00f3ra mo\u017ce odstraszy\u0107 niekt\u00f3rych. Ni\u017cszej jako\u015bci i nieco t\u0142ustsze s\u0105, na przyk\u0142ad, udziec, mi\u0119so z okolic brzucha lub zraz. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poza bia\u0142kiem wo\u0142owina jest tak\u017ce <strong>doskona\u0142ym \u017ar\u00f3d\u0142em \u017celaza hemowego.<\/strong> Jest ono lepiej wch\u0142anialne, ni\u017c to znajdowane w produktach ro\u015blinnych. Je\u015bli chcesz uzupe\u0142ni\u0107 ten minera\u0142 i nie jeste\u015b weganinem, wo\u0142owina to doskona\u0142y wyb\u00f3r. Niedob\u00f3r \u017celaza <strong>mo\u017ce prowadzi\u0107 do anemii,<\/strong> kt\u00f3ra objawia si\u0119 najcz\u0119\u015bciej zm\u0119czeniem, problemami z oddychaniem i blad\u0105 sk\u00f3r\u0105. Kobiety s\u0105 na ni\u0105 bardziej podatne, gdy\u017c trac\u0105 \u017celazo podczas cyklu menstruacyjnego. Poza \u017celazem w wo\u0142owinie mo\u017cna znale\u017a\u0107 inne makrosk\u0142adniki, jak <strong>witamin\u0119 B12 (kobalamin\u0119), cynk, selen i witamin\u0119 B3 (niacyn\u0119).<\/strong> <span 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<h3 class=\"wp-block-heading\">Warto\u015bci od\u017cywcze pol\u0119dwicy wo\u0142owej<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pol\u0119dwica wo\u0142owa (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z wo\u0142owin\u0105<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pieczone-bataty-nadziewane-wolowina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pieczone s\u0142odkie ziemniaki nadziewane wo\u0142owin\u0105<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-soczyste-burrito-wolowe-z-komosa-ryzowa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Soczyste burrito wo\u0142owe z komos\u0105 ry\u017cow\u0105<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-tradycyjne-meksykanskie-chili-con-carne-z-ryzem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Tradycyjne meksyka\u0144skie chilli con carne z ry\u017cem<\/b><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"wieprzowina\">5. Wieprzowina<\/h3>\n\n\n\n<p>Nawet wieprzowina jest doskona\u0142ym \u017ar\u00f3d\u0142em bia\u0142ka i innych mikroelement\u00f3w. Zalicza si\u0119 do nich <strong>witamina B1<\/strong> (tiamina),<strong> selen, cynk, witamina B6 (pirydoksyna) i B12 (kobalamina).<\/strong> Jednak\u017ce wad\u0105 jest cz\u0119sto wy\u017csza zawarto\u015b\u0107 t\u0142uszczu. Je\u015bli chodzi o konkretnie ten rodzaj miejsca, wa\u017cne jest zwracanie uwagi na jako\u015b\u0107 i list\u0119 sk\u0142adnik\u00f3w i najlepiej wybiera\u0107 chudsze kawa\u0142ki, kt\u00f3re b\u0119d\u0105 mia\u0142y mniej tego makroelementu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na przyk\u0142ad pol\u0119dwica wo\u0142owa, udziec wieprzowy lub schab to doskona\u0142y wyb\u00f3r. Kolejnym interesuj\u0105cym faktem jest to, \u017ce porcja 150 g pol\u0119dwicy wo\u0142owej dostarczy ci ca\u0142odniowego zapotrzebowania na witamin\u0119 B3. Bierze ona udzia\u0142 w poprawnym funkcjonowaniu psychiki oraz uk\u0142adu nerwowego, mo\u017ce r\u00f3wnie\u017c pomaga\u0107 zmniejsza\u0107 zm\u0119czenie i wyczerpanie. <span style=\"color: #ff6600\">[19] [24]<\/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\">Warto\u015bci od\u017cywcze pol\u0119dwicy wieprzowej<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pol\u0119dwica wieprzowa &#8211; chuda (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z wieprzowin\u0105<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kawa\u0142ki wieprzowinymo\u017cna zgrillowa\u0107, upiec, ugotowa\u0107 na parze i usma\u017cy\u0107<\/li>\n\n\n\n<li>w formie zmielonej mo\u017cna jej u\u017cy\u0107 do przygotowania mieszanki mi\u0119s lub pieczeni rzymskiej<\/li>\n\n\n\n<li>smakuje doskonale w po\u0142\u0105czeniu z warzywami, z kt\u00f3rymi mo\u017cna j\u0105 upiec<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"migda\u0142y\">6. Migda\u0142y<\/h3>\n\n\n\n<p>W przeciwie\u0144stwie do orzeszk\u00f3w ziemnych <a href=\"https:\/\/gymbeam.pl\/migdaly-raw-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>migda\u0142y<\/strong><\/a> naprawd\u0119 nale\u017c\u0105 do rodziny orzech\u00f3w. By\u0107 mo\u017ce nigdy nie wiedzia\u0142e\u015b, \u017ce zawieraj\u0105 dobr\u0105 porcj\u0119 bia\u0142ka. Zwykle maj\u0105 <strong>wysok\u0105 proporcj\u0119 zdrowych t\u0142uszczy.<\/strong> Jednak\u017ce r\u00f3wnie\u017c nie powinni\u015bmy z nimi przesadza\u0107, wi\u0119c najlepsza b\u0119dzie na przyk\u0142ad gar\u015b\u0107, zamiast ca\u0142ego opakowania. Dodatkowo s\u0105 <strong>\u017ar\u00f3d\u0142em bia\u0142ka i<\/strong> <strong>przekonaj\u0105 ci\u0119 r\u00f3wnie\u017c wysok\u0105 zawarto\u015bci\u0105 b\u0142onnika,<\/strong> kt\u00f3ry jest wa\u017cny dla zdrowego trawienia. Mo\u017cesz by\u0107 tak\u017ce zaskoczony, dowiaduj\u0105c si\u0119, \u017ce migda\u0142y by\u0142y \u0142\u0105czone z p\u0142odno\u015bci\u0105 od czas\u00f3w staro\u017cytnych Rzymian.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto orzechy s\u0105 bogate w magnez, potas, mangan, witamin\u0119 E i inne mikroelementy. Nawet w przypadku migda\u0142\u00f3w nie ma potrzeby spo\u017cywania samych orzech\u00f3w. Mo\u017cesz rozkoszowa\u0107 si\u0119 nimi w formie <strong>mi\u0119kkiego mas\u0142a<\/strong>, kt\u00f3re jest doskona\u0142e w owsiankach i deserach. A je\u015bli nie jeste\u015b fanem migda\u0142\u00f3w, mo\u017cesz r\u00f3wnie\u017c da\u0107 szans\u0119 innym orzechom. Co powiesz na <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/pistacje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><b>pistacje<\/b><\/span><\/a>, <a href=\"https:\/\/gymbeam.pl\/orzechy-laskowe-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orzechy laskowe<\/strong><\/a>, <a href=\"https:\/\/gymbeam.pl\/orzechy-wloskie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orzechy w\u0142oskie<\/strong><\/a> <strong>lub<\/strong> <a href=\"https:\/\/gymbeam.pl\/orzechy-nerkowca.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orzechy nerkowca<\/strong><\/a>? Mo\u017cesz si\u0119 r\u00f3wnie\u017c nimi rozkoszowa\u0107 w formie <a href=\"https:\/\/gymbeam.pl\/masla-orzechowe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>przepysznych, kremowych mase\u0142<\/strong><\/a><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\">Warto\u015bci od\u017cywcze migda\u0142\u00f3w<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Migda\u0142y (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">575 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z migda\u0142ami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" style=\"background-color: rgb(255, 255, 255);\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-weganskie-ciastka-migdalowe-z-kawalkami-czekolady\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Wega\u0144skie ciastka migda\u0142owe z kawa\u0142kami czekolady<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-czekoladowo-migdalowe-ciasteczka-swiateczne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u015awi\u0105teczne ciastka migda\u0142owe z czekolad\u0105<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"Jak du\u017co bia\u0142ka zawieraj\u0105 migda\u0142y?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bia\u0142ka zawieraj\u0105 migda\u0142y?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"soczewica\">7. Soczewica<\/h3>\n\n\n\n<p>Soczewica to jako\u015bciowe i <strong>przyst\u0119pne cenowo \u017ar\u00f3d\u0142o bia\u0142ka,<\/strong> kt\u00f3re cz\u0119sto jest pomijane. Zawiera tak\u017ce <strong>w\u0119glowodany z\u0142o\u017cone, b\u0142onnik i mniejsz\u0105 ilo\u015b\u0107 t\u0142uszczu. <\/strong>To sprawia, \u017ce jest to idealnie kompleksowy produkt. Mo\u017cesz j\u0105 je\u015b\u0107 jako dodatek, u\u017cy\u0107 jej jako podstawy posi\u0142ku lub o\u017cywi\u0107 ni\u0105 sa\u0142atk\u0119 warzywn\u0105. Jej doskona\u0142\u0105 zalet\u0105 jest to, \u017ce wegetarianie i weganie r\u00f3wnie\u017c mog\u0105 si\u0119 ni\u0105 rozkoszowa\u0107. Jednak\u017ce jest r\u00f3wnie\u017c bogata w mikroelementy. Warto wspomnie\u0107 na przyk\u0142ad o jej wysokiej zawarto\u015bci witaminy B9 (kwas foliowy), B1 (tiamina), miedzi i \u017celaza.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie wyst\u0119puje jednak tylko w jednym rodzaju. Istnieje jej kilka odmian. Mo\u017cesz zna\u0107 zielon\u0105 soczewic\u0119 ze szkolnej sto\u0142\u00f3wki. Jednak jej wad\u0105 jest to, \u017ce d\u0142ugo si\u0119 gotuje i musi zosta\u0107 wcze\u015bniej namoczona. Pod tym k\u0105tem konkuruje na przyk\u0142ad z czerwon\u0105 obran\u0105 soczewic\u0105, kt\u00f3r\u0105 szybciej si\u0119 przygotowuje, jest lepiej strawna i <strong>nie wymaga namaczania.<\/strong> Jednak\u017ce mo\u017cesz r\u00f3wnie\u017c natkn\u0105\u0107 si\u0119 na czarn\u0105 soczewic\u0119 (beluga), kt\u00f3ra ma delikatnie orzechowy smak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A je\u015bli jeszcze jej nie polubi\u0142e\u015b, to mo\u017cesz wypr\u00f3bowa\u0107 czipsy z soczewicy lub <a href=\"https:\/\/gymbeam.pl\/bio-makaron-z-groszku-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron<\/a> jako dodatek czy jako baz\u0119 sa\u0142atek. Alternatywnie mo\u017cesz r\u00f3wnie\u017c si\u0119gn\u0105\u0107 po pozosta\u0142e <a href=\"https:\/\/gymbeam.pl\/rosliny-straczkowe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u015bliny str\u0105czkowe,<\/a> takie jak <a href=\"https:\/\/gymbeam.pl\/bio-fasola-mung-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fasola<\/a>, groszek, soja lub ciecierzyca. S\u0105 <strong>doskona\u0142ym \u017ar\u00f3d\u0142em korzy\u015bci dla zdrowia,<\/strong> kt\u00f3re wspomagaj\u0105 poprawne funkcjonowanie organizmu. Og\u00f3lnie doskona\u0142ym wyborem jest \u0142\u0105czenie ro\u015blin str\u0105czkowych ze zbo\u017cami, aby zwi\u0119kszy\u0107 jako\u015b\u0107 bia\u0142ka, kt\u00f3re zawieraj\u0105 i zbli\u017cy\u0107 spektrum aminokwas\u00f3w do tego, kt\u00f3re zawiera bia\u0142ko zwierz\u0119ce.<\/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\">Warto\u015bci od\u017cywcze soczewicy<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Czerwona soczewica (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zielona soczewica (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">342 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Czarna soczewica (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">328 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z soczewic\u0105<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-lekka-salatka-z-soczewicy-z-pieczona-marchewka-awokado-i-serem-feta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lekka sa\u0142atka z soczewicy z pieczon\u0105 marchewk\u0105, awokado i serem feta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-kremowa-zupa-z-soczewicy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kremowa zupa z soczewic\u0105<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-weganskie-spaghetti-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wega\u0144skie Spaghetti Bolognese<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"Jak du\u017co bialka zawiera soczewica?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bialka zawiera soczewica?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tu\u0144czyk\">8. Tu\u0144czyk<\/h3>\n\n\n\n<p>Tu\u0144czyk jest jedn\u0105 z popularnych ryb s\u0142onowodnych z wysok\u0105 zawarto\u015bci\u0105 bia\u0142ka i zdrowych kwas\u00f3w t\u0142uszczowych omega-3. Optymalne spo\u017cycie tych ryb zosta\u0142o powi\u0105zane na przyk\u0142ad ze zdrowiem uk\u0142adu sercowo-kr\u0105\u017ceniowego. S\u0105 one r\u00f3wnie\u017c doskona\u0142ym \u017ar\u00f3d\u0142em witaminy B12 (kobalamina) i witaminy D, kt\u00f3ra jest z kolei wa\u017cna dla zdrowia ko\u015bci i uk\u0142adu odporno\u015bciowego. Mo\u017cesz spo\u017cywa\u0107 tu\u0144czyka w postaci przepysznego steka lub u\u0142atwi\u0107 jego przygotowanie poprzez u\u017cycie puszkowanego <a href=\"https:\/\/gymbeam.pl\/tunczyk-w-zalewie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tu\u0144czyka w oleju<\/strong><\/a> <strong>lub w <\/strong><a href=\"https:\/\/gymbeam.pl\/tunczyk-w-oliwie-z-oliwek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zalewie<\/strong><\/a>. Mo\u017cesz doda\u0107 go do sa\u0142atek lub przygotowa\u0107 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pasta-z-tunczyka-z-jajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>przepyszn\u0105 past\u0119<\/strong><\/a>. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ale nie tylko tu\u0144czyk jest przepyszn\u0105 <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/ryba\/\" class=\"ek-link\">ryb\u0105<\/a>, kt\u00f3ra jest bogata w bia\u0142ko, korzystne substancje i zdrowe t\u0142uszcze. \u0141oso\u015b, pstr\u0105g, krewetki, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/sardynki-w-zalewie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardynki<\/a>&nbsp;i inne ma\u0142e gatunki ryb r\u00f3wnie\u017c mog\u0105 by\u0107 doskona\u0142ym wyborem, jako i\u017c og\u00f3lnie zawieraj\u0105 du\u017co mniej rt\u0119ci, ni\u017c te wi\u0119ksze takie jak na przyk\u0142ad rekin. Jednak\u017ce mo\u017cesz r\u00f3wnie\u017c wybra\u0107 owoce morza.<\/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\">Warto\u015bci od\u017cywcze tu\u0144czyka<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Stek z tu\u0144czyka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0144czyk z puszki w oleju<\/td><td class=\"has-text-align-center\" data-align=\"center\">167 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0144czyk z pszuki w sosie w\u0142asnym<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z tu\u0144czykiem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-poke-bowl-z-ryzem-i-tunczykiem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Poke Bowl z ry\u017cem i tu\u0144czykiem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-muffinki-z-tunczykiem-pelne-bialka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Muffiny z tu\u0144czyka pe\u0142ne bia\u0142ka<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pasta-z-tunczyka-z-jajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pasta z tu\u0144czyka z jajkiem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-salatka-z-fasola-i-tunczykiem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sa\u0142atka z fasoli z tu\u0144czykiem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wrap-z-tunczykiem-pasta-z-awokado-i-warzywami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wrapy z tu\u0144czykiem i dipem z awokado i warzywami<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pestki-dyni\">9. Pestki dyni<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/pestki-dyni-bio-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pestki dyni<\/a> to kolejny produkt, kt\u00f3ry mo\u017cna by pos\u0105dza\u0107 o wysok\u0105 zawarto\u015b\u0107 t\u0142uszczu, a nie bia\u0142ka. Jednak to nie do ko\u0144ca prawda. S\u0105 bogate w<strong> korzystne kwasy omega-3, <\/strong>ale zawieraj\u0105 tak\u017ce mangan, fosfor i magnez. Dlatego maj\u0105 korzystny wp\u0142yw na poprawne funkcjonowanie mi\u0119\u015bni, uk\u0142adu nerwowego i m\u00f3zgu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto pestki dyni maj\u0105 tak\u017ce <strong>wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i b\u0142onnika.<\/strong> S\u0105 wi\u0119c doskona\u0142ym produktem, kt\u00f3rego nie mo\u017ce zabrakn\u0105\u0107 w twojej diecie. Jednak\u017ce pestki dyni to nie jedyne nasiona o doskona\u0142ych warto\u015bciach od\u017cywczych i<strong> interesuj\u0105cej zawarto\u015bci bia\u0142ka.<\/strong> <a href=\"https:\/\/gymbeam.pl\/nasiona-chia-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Chia<\/a> i <a href=\"https:\/\/gymbeam.pl\/bio-nasiona-konopi-obrane-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nasiona konopi<\/a> to tak\u017ce doskona\u0142y wyb\u00f3r, zw\u0142aszcza do koktajli.<\/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\">Warto\u015bci od\u017cywcze nasion dyni<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nasiona dyni (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z pestkami dyni<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-chleb-marchewkowy-z-pestkami-dyni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Chlebek marchewkowy z nasionami dyni<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-kremowa-zupa-z-soczewicy-z-pestkami-dyni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kremowa zupa z soczewicy z nasionami dyni<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"Jak du\u017co bialka zawiera soczewica?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bia\u0142ka zawieraj\u0105 nasiona dyni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tofu\">10. Tofu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> to jedno z <strong>najpopularniejszych i najlepszych \u017ar\u00f3de\u0142 bia\u0142ka ro\u015blinnego.<\/strong> Powstaje z soi i ma wysok\u0105 zawarto\u015b\u0107 wapnia, manganu, miedzi i selenu, kt\u00f3re dobrze wp\u0142ywaj\u0105 na uk\u0142ad odporno\u015bciowy i zdrowie w\u0142os\u00f3w i paznokci. Jednak\u017ce <strong>soja, z kt\u00f3rej robi si\u0119 tofu,<\/strong> mo\u017ce mie\u0107 tak\u017ce dobry wp\u0142yw na nasze zdrowie. Jest kojarzona z pozytywnym wp\u0142ywem na uk\u0142ad krwiono\u015bny i obni\u017canie poziomu \u201cz\u0142ego\u201d cholesterolu (LDL). <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>Warto\u015b\u0107 energetyczna tofu mo\u017ce waha\u0107 si\u0119 znacz\u0105co w zale\u017cno\u015bci od rodzaju. Je\u015bli jest w zalewie, ma raczej wysok\u0105 zawarto\u015b\u0107 wody i ni\u017csz\u0105 warto\u015b\u0107 energetyczn\u0105. Jednak cz\u0119\u015bciej znajdziesz <a href=\"https:\/\/gymbeam.pl\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pr\u00f3\u017cniowo pakowane tofu<\/strong><\/a> bez zalewy, kt\u00f3re ma wy\u017csz\u0105 zawarto\u015b\u0107 energii i bia\u0142ka. Tak wi\u0119c zawarto\u015b\u0107 bia\u0142ka i innych sk\u0142adnik\u00f3w zale\u017cy od zawarto\u015bci wody i warto\u015bciach od\u017cywczych soi. Tofu nie jest jednak jedynym popularnym \u017ar\u00f3d\u0142em bia\u0142ka ro\u015blinnego. <a href=\"https:\/\/gymbeam.pl\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tempeh<\/strong><\/a>, kt\u00f3ry ma nieco orzechowy smak, lub seitan mog\u0105 by\u0107 r\u00f3wnie dobrym wyborem. Oba z tych \u017ar\u00f3de\u0142 maj\u0105 cz\u0119sto wi\u0119cej bia\u0142ka ni\u017c popularne tofu.<\/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 dowiedzie\u0107 si\u0119 wi\u0119cej na temat ro\u015blinnych \u017ar\u00f3de\u0142 bia\u0142ka, to nie powiniene\u015b przegapi\u0107 naszego artyku\u0142u <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/jakie-sa-najlepsze-zrodla-bialka-roslinnego-i-dlaczego-warto-wlaczyc-je-do-swojej-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jakie ro\u015blinne \u017ar\u00f3d\u0142a bia\u0142ka s\u0105 najlepsze i dlaczego warto w\u0142\u0105cza\u0107 je do swojej diety?<\/strong><\/a><\/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\">Warto\u015bci od\u017cywcze tofu<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu w zalewie (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu pakowane pr\u00f3\u017cniowo (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">157 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z tofu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-komosa-ryzowa-ze-smazonym-tofu-warzywami-i-awokado\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Komosa ry\u017cowa ze sma\u017conym tofu, warzywami i awokado<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-chrupiace-steki-z-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Chrupi\u0105ce steki z tofu<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-weganskie-stir-fry-z-tofu-i-warzywami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wega\u0144ski stir-fry z tofu i warzywami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-czekoladowe-nalesniki-z-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Czekoladowe nale\u015bniki z tofu<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-weganska-tofucznica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wega\u0144ska tofucznica<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"p\u0142atki-owsiane\">11. P\u0142atki owsiane<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/platki-owsiane\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>P\u0142atki owsiane<\/strong><\/a> to kolejny produkt, kt\u00f3rego sk\u0142ad mo\u017ce by\u0107 mi\u0142\u0105 niespodziank\u0105. Maj\u0105 wysok\u0105 zawarto\u015b\u0107 <strong>w\u0119glowodan\u00f3w i b\u0142onnika,<\/strong> ale tak\u017ce fosforu, miedzi, \u017celaza, selenu, magnezu i innych<strong> korzystnych mikrosk\u0142adnik\u00f3w.<\/strong> Jednak\u017ce w ich sk\u0142ad wchodz\u0105 tak\u017ce pot\u0119\u017cne antyoksydanty zwane awentramidami, kt\u00f3re wspieraj\u0105 kom\u00f3rki w radzeniu sobie ze stresem oksydacyjnym. S\u0105 one tak\u017ce \u0142\u0105czone z mo\u017cliwym wp\u0142ywem na <strong>obni\u017cenie ci\u015bnienia krwi, ryzyka wyst\u0105pienia cukrzycy oraz obni\u017cenia poziomu cholesterolu,<\/strong> g\u0142\u00f3wnie dzi\u0119ki ich zawarto\u015bci b\u0142onnika.<span style=\"color: #ff6600\"> [8-10]<\/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 <strong>regularnie po\u017cywasz p\u0142atki owsiane<\/strong><strong>,<\/strong> mo\u017cesz doceni\u0107 ich alternatywy. Mo\u017ce pora spr\u00f3bowa\u0107 p\u0142at\u00f3w z kaszy gryczanej lub prosa? Zobaczysz, \u017ce dodadz\u0105 twoim posi\u0142kom nowego wymiaru i smaku.<\/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\">Warto\u015bci od\u017cywcze p\u0142atk\u00f3w owsianych<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0142atki owsiane (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z p\u0142atkami owsianymi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-nocna-owsianka-z-budyniem-i-czekoladowa-skorka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nocna owsianka z puddingiem i chrupi\u0105c\u0105 czekolad\u0105<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-owsiane-placuszki-bananowe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Placuszki z bananem i p\u0142atkami owsianymi<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-owsianka-fermentowana-przez-noc-z-orzechami-i-owocami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Owsianka fermentowana przez noc z orzechami i owocami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-nocna-owsianka-kokosowo-czekoladowa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nocna owsianka z kokosem i czekolad\u0105<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"Jak du\u017co bia\u0142ka zawieraj\u0105 p\u0142atki owsiane?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bia\u0142ka zawieraj\u0105 p\u0142atki owsiane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"komosa-ry\u017cowa\">12. Komosa ry\u017cowa<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quinoa<\/strong><\/a><strong> to bezglutenowe pseudozbo\u017ce<\/strong> o wysokiej zawarto\u015bci b\u0142onnika. Poza jako\u015bciowymi w\u0119glowodanami pomo\u017ce ci tak\u017ce uzupe\u0142ni\u0107 zapas bia\u0142ka. Ponadto zawiera tak\u017ce zadowalaj\u0105c\u0105 ilo\u015b\u0107 <strong>miedzi i <a href=\"https:\/\/gymbeam.pl\/magnez\" class=\"ek-link\">magnezu<\/a>,<\/strong> kt\u00f3re s\u0105 minera\u0142ami wa\u017cnymi dla funkcjonowania organizmu. Zawiera tak\u017ce wiele <strong>korzystnych fenoli, terpenoid\u00f3w i<\/strong> <strong>flawonoid\u00f3w,<\/strong> kt\u00f3re pe\u0142ni\u0105 liczne funkcje fizjologiczne. Na przyk\u0142ad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/kwercetyna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kwercetyna<\/a>, kt\u00f3ra ma w\u0142a\u015bciwo\u015bci antyoksydacyjne. Pomaga ona organizmowi w walce ze stresem oksydacyjnym i wolnymi rodnikami. Pomimo tego, \u017ce jej korzystne dzia\u0142anie jest ostatnio szeroko omawiane, nie jest to nowy produkt. Jest cz\u0119\u015bci\u0105 naszej diety od czas\u00f3w prekolumbijskich. Staro\u017cytni Inkowie uwa\u017cali j\u0105 nawet za dar od Boga. <span style=\"color: #ff6600\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Przed ugotowaniem nale\u017cy mie\u0107 na uwadze, \u017ce quinoa zawiera tak\u017ce<strong> tak zwane sk\u0142adniki antyod\u017cywcze<\/strong>, kt\u00f3re s\u0105 sk\u0142adnikami, kt\u00f3re mog\u0105 ograniczy\u0107 wch\u0142anianie si\u0119 niekt\u00f3rych substancji. Mo\u017cesz ograniczy\u0107 ich zawarto\u015b\u0107 poprzez p\u0142ukanie i namaczanie komosy przed ugotowaniem. Je\u015bli chcesz doda\u0107 do diety inne pseudozbo\u017ca, <strong>amarantus lub kasza gryczana<\/strong> nie mog\u0105 zosta\u0107 pomini\u0119te. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcia\u0142by\u015b dowiedzie\u0107 si\u0119 wi\u0119cej na temat komosy ry\u017cowej? Je\u015bli tak to nie powiniene\u015b przegapi\u0107 naszego artyku\u0142u <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/komosa-ryzowa-bezglutenowe-superfood-bogate-w-bialko-blonnik-i-witaminy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Komosa ry\u017cowa \u2013 bezglutenowe zbo\u017ce i superfood bogaty w bia\u0142ko, b\u0142onnik i witaminy.<\/strong><\/a><\/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\">Warto\u015bci od\u017cywcze komosy ry\u017cowej<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nieugotowana komosa ry\u017cowa (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z komos\u0105 ry\u017cow\u0105<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-proteinowa-komosa-ryzowa-o-bogatym-smaku-czekolady-i-banana\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Proteinowa komosa ry\u017cowa o bogatym smaku czekolad\u0105 i bananem<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-stir-fry-z-komosa-ryzowa-tofu-i-orzeszkami-ziemnymi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Stir-Fry z komos\u0105 ry\u017cow\u0105, tofu i orzeszkami ziemnymi<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-komosa-ryzowa-ze-smazonym-tofu-warzywami-i-awokado\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Komosa ry\u017cowa ze sma\u017conym tofu, warzywami i awokado<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"twar\u00f3g\">13. Twar\u00f3g<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/blog\/tag\/twarog\/\" class=\"ek-link\"><strong>Twar\u00f3g<\/strong> <\/a>to kolejny must-have w lod\u00f3wce ka\u017cdego, kto stosuje trening si\u0142owy. To uniwersalny produkt, kt\u00f3ry mo\u017ce by\u0107 <strong>spo\u017cywany na tysi\u0105c r\u00f3\u017cnych sposob\u00f3w.<\/strong> G\u0142\u00f3wnym powodem jego popularno\u015bci jest jego <strong>wysoka zawarto\u015b\u0107 wch\u0142anianych powoli bia\u0142ek kazeiny.<\/strong> Dlatego na przyk\u0142ad kultury\u015bci jedz\u0105 go g\u0142\u00f3wnie przed snem. W tym czasie organizm po\u015bci przez d\u0142u\u017cszy czas, wi\u0119c ten produkt pozwala zapewni\u0107 mu w tym czasie sk\u0142adniki od\u017cywcze. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bialko-kazeina-micelarna-1000-g-body-fit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kazeina micelarna<\/strong><\/a> mo\u017ce r\u00f3wnie\u017c by\u0107 doskona\u0142\u0105 alternatyw\u0105 dla twarogu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W zale\u017cno\u015bci od twoich cel\u00f3w i preferencji mo\u017cesz wybra\u0107, ile<strong> t\u0142uszczu chcesz mie\u0107 w twarogu.<\/strong> Doskona\u0142\u0105 zalet\u0105 jest to, \u017ce ma ma\u0142o laktozy w por\u00f3wnaniu do innych produkt\u00f3w nabia\u0142owych i cz\u0119sto nie powoduje problem\u00f3w trawiennych nawet u os\u00f3b z jej nietolerancj\u0105. Ponadto zawiera <strong>korzystne kultury probiotyczne i wap\u0144,<\/strong> kt\u00f3ry jest wa\u017cny dla zdrowia ko\u015bci. Inne produkty nabia\u0142owe, kt\u00f3re s\u0105 bogate w bia\u0142ko to Skyr i jogurt grecki z 0% t\u0142uszczu.<\/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\">Warto\u015bci od\u017cywcze gtwarogu<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Twar\u00f3g o niskiej zawarto\u015bci t\u0142uszczu (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lekki twar\u00f3g (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pe\u0142not\u0142usty twar\u00f3g (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z twarogiem<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-sernik-bez-pieczenia-z-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sernik bez pieczenia z twarogiem i malinami<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-zdrowe-ciasto-kopiec-kreta-w-szklanym-sloiku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrowy kopiec kreta w szklance<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-makowiec-bez-maki-z-nadzieniem-z-serka-wiejskiego\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Makowiec bez m\u0105ki z nadzieniem twarogowym<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wytrwane-sconces-z-kremem-i-parmezanem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Wytrawne scones z twarogiem i parmzanem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-idealna-pizza-bialkowa-z-ciasta-twarogowego\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteinowa pizza z ciasta twarogowego<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"Ile bia\u0142ka zawiera serek wiejski?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"Ile bia\u0142ka zawiera serek wiejski?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">14. Spirulina<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bio-spirulina-w-proszku-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spirulina<\/strong><\/a><strong>&nbsp;jest popularnym superfood.<\/strong> To ekstrakt z alg s\u0142odkowodnych, kt\u00f3ry dzi\u0119ki zawarto\u015bci chlorofilu urzeka swoim niebiesko-zielonym kolorem. Zapewne zaskoczy Ci\u0119 r\u00f3wnie\u017c niezwykle wysok\u0105 zawarto\u015bci\u0105 bia\u0142ka (57,5 g\/100 g). Nale\u017cy jednak zaznaczy\u0107, \u017ce zalecana dawka wynosi zazwyczaj do 10 g. Nie mo\u017cna wi\u0119c liczy\u0107 na spo\u017cywanie go w wi\u0119kszych ilo\u015bciach i wykorzystywanie go jako podstawowego \u017ar\u00f3d\u0142a bia\u0142ka, s\u0142u\u017cy raczej jako tzw <strong>wsparcie naturalnej detoksykacji organizmu.<\/strong> Cz\u0119sto kojarzony jest r\u00f3wnie\u017c ze swoimi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/kompleks-anti-aging-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>przeciwstarzeniowymi<\/strong><\/a>&nbsp;w\u0142a\u015bciwo\u015bciami. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mikrosk\u0142adniki, takie jak<strong> \u017celazo, mied\u017a, zeaksantyna i witamina B2 (ryboflawina)<\/strong> s\u0105 znacznie cenniejsze. Dzi\u0119ki fikocyjaninie ma tak\u017ce silne dzia\u0142anie przeciwutleniaj\u0105ce, a badania pokazuj\u0105, \u017ce mo\u017ce pomaga\u0107 w <strong>obni\u017caniu poziomu z\u0142ego cholesterolu (LDL).<\/strong> W odpowiedniej dawce mo\u017ce pom\u00f3c w obni\u017ceniu ci\u015bnienia krwi. Je\u015bli chcesz spr\u00f3bowa\u0107 innych superfood\u00f3w bogatych w bia\u0142ko i inne korzystne substancje, si\u0119gnij po <a href=\"https:\/\/gymbeam.pl\/bio-chlorella-w-proszku-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chlorell\u0119<\/strong><\/a> lub <a href=\"https:\/\/gymbeam.pl\/bio-zielony-jeczmien-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zielony j\u0119czmie\u0144<\/strong><\/a>. <span style=\"color: #ff6600\">[13-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat spiruliny i innych superfood\u00f3w w naszym osobnym artykule <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/superfoods-ich-wplyw-na-zdrowie-i-odpornosc\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Superfoody i ich wp\u0142yw na zdrowie oraz odporno\u015b\u0107.<\/strong><\/a><\/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\">Warto\u015bci od\u017cywcze spiruliny<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Spirulina (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">57,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy ze spirulin\u0105<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spirulin\u0119 mo\u017cna doda\u0107 do wody i wypi\u0107 jako nap\u00f3j<\/li>\n\n\n\n<li>mo\u017cna ja r\u00f3wnie\u017c doda\u0107 do koktajli czy owsianki<\/li>\n\n\n\n<li>\u015bwietnie pasuje tak\u017ce do deser\u00f3w<\/li>\n\n\n\n<li>mo\u017cna ja stosowa\u0107 <a href=\"https:\/\/gymbeam.pl\/bio-spirulina-w-proszku-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>w formie tabletek<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jajka\">15. Jajka<\/h3>\n\n\n\n<p><strong>Jajka<\/strong> s\u0105 produktem, kt\u00f3ry prawie ka\u017cdy ma w swojej lod\u00f3wce. Ale mo\u017cesz nawet nie zdawa\u0107 sobie sprawy, jak warto\u015bciowo od\u017cywczym \u017ar\u00f3d\u0142em sk\u0142adnik\u00f3w od\u017cywczych s\u0105. Opr\u00f3cz wysokiej zawarto\u015bci bia\u0142ka i t\u0142uszczu mo\u017cemy r\u00f3wnie\u017c wspomnie\u0107 o <strong>witaminach B2<\/strong> (ryboflawina), <strong>B12<\/strong> (kobalamina) <strong>i selenie.<\/strong> Dodatkowo badania wykaza\u0142y, \u017ce jajka pomagaj\u0105 zwi\u0119ksza\u0107 warto\u015b\u0107 &#8216;dobrego&#8217; (HDL) cholesterolu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W szczeg\u00f3lno\u015bci \u017c\u00f3\u0142tka jajek<strong> zawieraj\u0105 cholin\u0119,<\/strong> kt\u00f3ra jest wykorzystywana do wspierania zdolno\u015bci kognitywnych takich jak pami\u0119\u0107 i koncentracja. Jajka zawieraj\u0105 r\u00f3wnie\u017c <a href=\"https:\/\/gymbeam.pl\/luteina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lutein\u0119<\/strong><\/a> <strong>i zeaksantyn\u0119,<\/strong> <strong>kt\u00f3re s\u0105 antyoksydantami,<\/strong> kt\u00f3re mog\u0105 wspomaga\u0107 zdrowie oczu. Lista sk\u0142adnik\u00f3w r\u00f3\u017cnych rodzaj\u00f3w jajek mo\u017ce si\u0119 odrobin\u0119 r\u00f3\u017cni\u0107 w zale\u017cno\u015bci od tego, czym karmione by\u0142y kury. W zwi\u0105zku z tym najlepiej jest unika\u0107 jajek z chowu klatkowego, gdzie kury maj\u0105 og\u00f3lnie gorsze warunki do \u017cycia. <span style=\"color: #ff6600\">[16-18] <\/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 chcesz u\u017cywa\u0107 jajek g\u0142\u00f3wnie jako \u017ar\u00f3d\u0142a bia\u0142ka z tak ma\u0142\u0105 zawarto\u015bci\u0105 t\u0142uszczu, jak to mo\u017cliwe, to lepsz\u0105 opcj\u0105 mo\u017ce by\u0107 dla ciebie kupienie po prostu <a href=\"https:\/\/gymbeam.pl\/plynne-bialka-jaj-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bia\u0142ek jajek<\/strong><\/a>. Mo\u017cesz u\u017cywa\u0107 ich na przyk\u0142ad do przygotowania omletu lub muffinek \u015bniadaniowych.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat jajek i ich zalet? Je\u015bli tak, to nie powiniene\u015b przegapi\u0107 naszego artyku\u0142u <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/10-powodow-dla-ktorych-warto-jesc-jajka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Powod\u00f3w, dlaczego warto je\u015b\u0107 jajka.<\/strong><\/a><strong>&nbsp;<\/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\">Warto\u015bci od\u017cywcze jajek<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ca\u0142e jajka (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Biaka jajek (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z jajkami<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-trzy-przepisy-na-jajka-na-sniadanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Trzy przepisy z jajkami na \u015bniadanie<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-nadziewany-wrap-z-omleta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nadziewany wrap z omleta<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-szybkie-burrito-sniadaniowe-z-fasola-awokado-i-jajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Szybkie burrito \u015bniadaniowe z fasol\u0105, awokado i jajkami<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"Jak du\u017co bia\u0142ka zawieraj\u0105 jajka?\" class=\"wp-image-388132\" style=\"width:843px;height:562px\" title=\"Jak du\u017co bia\u0142ka zawieraj\u0105 jajka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"dro\u017cd\u017ce-od\u017cywcze\">16. Dro\u017cd\u017ce od\u017cywcze<\/h3>\n\n\n\n<p><strong>Dro\u017cd\u017ce od\u017cywcze<\/strong> to produkt popularny szczeg\u00f3lnie po\u015br\u00f3d fan\u00f3w diet ro\u015blinnych. Nie zawieraj\u0105 aktywnych dro\u017cd\u017cy, wi\u0119c s\u0105 g\u0142\u00f3wnie u\u017cywane jako przyprawa do nadawania jedzeniu nowego wymiaru smaku. Mog\u0105 nadawa\u0107 daniom serowego posmaku. Ponadto maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i zawieraj\u0105 <strong>witamin\u0119 B2 (ryboflawina), B3 (niacyna), B6 (pirydoksyna), B9<\/strong> <strong>(kwas foliowy) i B12 (kobalamina).<\/strong> Ucieszy ci\u0119 r\u00f3wnie\u017c fakt, \u017ce maj\u0105 wysok\u0105 zawarto\u015b\u0107 <strong>antyoksydant\u00f3w takich jak glutation i selenometionina.<\/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\">Warto\u015bci od\u017cywcze dro\u017cd\u017cy od\u017cywczych<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>T\u0142uszcz<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Dro\u017cd\u017ce od\u017cywcze (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z dro\u017cd\u017cami od\u017cywczymi<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-dyniowe-gnocchi-z-tofu-i-szpinakiem\/\"><strong>Dyniowe gnocchi z tofu i szpinakiem<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-makaron-z-soczewicy-z-kremowym-sosem-pomidorowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Makaron z soczewicy z kremowym sosem pomidorowym<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-makaron-z-sosem-kalafiorowym-alfredo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Makaron z kalafiorowym sosem Alfredo<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"serek-wiejski\">17. Serek wiejski<\/h3>\n\n\n\n<p>Dzi\u0119ki wysokiej zawarto\u015bci bia\u0142ka i relatywnie niskiej warto\u015bci energetycznej <strong>serek wiejski<\/strong> jest jednym z najpopularniejszych produkt\u00f3w nabia\u0142owych, kt\u00f3ry zdecydowanie warto w\u0142\u0105czy\u0107 do swojej diety. Ma r\u00f3wnie\u017c wysok\u0105 zawarto\u015b\u0107 <strong>selenu, witaminy B12 (kobalamina) i wapnia,<\/strong> kt\u00f3ry jest wa\u017cny dla zdrowia ko\u015bci i z\u0119b\u00f3w. Jednak\u017ce ma tak\u017ce wp\u0142yw na poprawne funkcjonowanie mi\u0119\u015bni, enzym\u00f3w trawiennych oraz jest wa\u017cny dla normalnego krzepni\u0119cia krwi. Zawarty selen pomaga zachowa\u0107 zdrowe w\u0142osy i paznokcie. Serek wiejski wyst\u0119puje zwykle w sklepach zar\u00f3wno w <strong>wersji na s\u0142odko, jak i wytrawnej,<\/strong> dzi\u0119ki czemu jeszcze \u0142atwiej mo\u017cna w\u0142\u0105czy\u0107 go do swojej diety. Mo\u017cesz u\u017cywa\u0107 go jako szybk\u0105 przek\u0105sk\u0119 z warzywami lub owocami, lub jako baz\u0119 do past i letnich sa\u0142atek.<\/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\">Warto\u015bci od\u017cywcze serka wiejskiego<\/h3>\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 style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Serek wiejski (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Przepisy z serkiem wiejskim<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-sniadaniowe-muffiny-jajeczne-z-twarogiem-szynka-i-pomidorami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u015aniadaniowe muffiny jajeczne z serkiem wiejskim, szynk\u0105 i pomidorem<\/strong><\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wloska-frittata-z-batatami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>W\u0142oska frittata ze s\u0142odkimi ziemniakami<\/strong><\/a><\/li>\n<\/ul>\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=\"Bonusowa_wskazowka_Przekaski_pelne_bialka\"><\/span>Bonusowa wskaz\u00f3wka: Przek\u0105ski pe\u0142ne bia\u0142ka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kiedy nie masz czasu, aby przygotowa\u0107 swoje w\u0142asne posi\u0142ki ze \u017ar\u00f3d\u0142ami bia\u0142ka, czas si\u0119gn\u0105\u0107 po gotowe <strong> proteinowe przysmaki.<\/strong> Mi\u0142o\u015bnicy s\u0142odkich i s\u0142onych przek\u0105sek znajd\u0105 co\u015b dla siebie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Produkt<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Warto\u015bci od\u017cywcze<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>W\u0119glowodany<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>T\u0142uszcz<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>B\u0142onnik<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/baton-bialkowy-moimuv-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MoiM\u00fcv Proteinowy Flapjack<\/strong><\/a> (90 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/baton-proteinowy-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MoiM\u00fcv Baton Proteinowy<\/strong><\/a>&nbsp;(60 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">205 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.pl\/weganski-baton-proteinowy-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Wega\u0144ski baton proteinowy <\/a>\u2013<a href=\"https:\/\/gymbeam.pl\/weganski-baton-proteinowy-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> czekolada i kokos<\/a><\/strong>&nbsp;(50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/ciastko-proteinowe-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Ciastko Proteinowe <\/a>\u2013<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/ciastko-proteinowe-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> jagody i bia\u0142a czekolada<\/a><\/strong>&nbsp;(75 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">302 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.pl\/chipsy-bialkowe-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Czipsy proteinowe <\/a>\u2013<a href=\"https:\/\/gymbeam.pl\/chipsy-bialkowe-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> smak s\u00f3l morska <\/a><\/strong>(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">394 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.pl\/suszona-wolowina-beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Suszona wo\u0142owina <\/a>\u2013<a href=\"https:\/\/gymbeam.pl\/suszona-wolowina-beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> oryginalna<\/a><\/strong>&nbsp;(50g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">155 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wi\u0119cej wskaz\u00f3wek na temat przek\u0105sek pe\u0142nych bia\u0142ka znajdziesz w naszym artykule <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/jak-przemycic-do-swojej-diety-wiecej-bialka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jak przemyca\u0107 wi\u0119cej bia\u0142ka do swojej diety?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"Ile bia\u0142ka zawieraj\u0105 przek\u0105ski?\" class=\"wp-image-388116\" style=\"width:843px;height:564px\" title=\"Ile bia\u0142ka zawieraj\u0105 przek\u0105ski?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_powinienes_zapamietac\"><\/span>Co powiniene\u015b zapami\u0119ta\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak widzisz, zwi\u0119kszanie ilo\u015bci bia\u0142ka w swojej diecie nie musi by\u0107 wcale trudne. \u0141atwo jest to robi\u0107 z produktami, kt\u00f3re s\u0105 dost\u0119pne praktycznie wsz\u0119dzie, by\u0107 mo\u017ce masz je ju\u017c nawet w swojej spi\u017carni, zamra\u017calniku lub lod\u00f3wce. A my nawet nie wymienili\u015bmy ich wszystkich. Na szcz\u0119\u015bcie istnieje wiele r\u00f3\u017cnych \u017ar\u00f3de\u0142, <strong>wi\u0119c nawet wegetarianie czy weganie nie musz\u0105 si\u0119 martwi\u0107 o niedob\u00f3r bia\u0142ka. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Czy po\u015br\u00f3d twoich znajomych jest kto\u015b, kto ma problemy ze spo\u017cywanie wystarczaj\u0105cej ilo\u015bci bia\u0142ka? Udost\u0119pnij mu ten artyku\u0142. By\u0107 mo\u017ce poszerzysz jego horyzonty na temat jedzenia zawieraj\u0105cego ten makroelement. <\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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>Jak z \u0142atwo\u015bci\u0105 zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie? W dzisiejszym artykule zapoznamy ci\u0119 z produktami spo\u017cywczymi, kt\u00f3re s\u0105 dos\u0142ownie pe\u0142ne bia\u0142ka. By\u0107 mo\u017ce masz je ju\u017c w swojej spi\u017carce lub lod\u00f3wce. <\/p>\n","protected":false},"author":100,"featured_media":388181,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[7141,6277,7129,7507],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-389451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-batony-bialkowe","9":"tag-bialko","10":"tag-bialko-w-proszku","11":"tag-twarog","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>Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak produkty s\u0105 bogate w bia\u0142ko? Mi\u0119so, tofu, orzechy, komosa ry\u017cowa, serek wiejski, orzeszki ziemne lub jajka maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i innych warto\u015bciowych substancji.\" \/>\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\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak produkty s\u0105 bogate w bia\u0142ko? Mi\u0119so, tofu, orzechy, komosa ry\u017cowa, serek wiejski, orzeszki ziemne lub jajka maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i innych warto\u015bciowych substancji.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-30T13:02:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-21T14:03:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie\",\"datePublished\":\"2022-08-30T13:02:17+00:00\",\"dateModified\":\"2024-05-21T14:03:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\"},\"wordCount\":5050,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"keywords\":[\"batony bia\u0142kowe\",\"bia\u0142ko\",\"bia\u0142ko w proszku\",\"twar\u00f3g\"],\"articleSection\":[\"Dieta i zdrowy styl \u017cycia\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\",\"url\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\",\"name\":\"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"datePublished\":\"2022-08-30T13:02:17+00:00\",\"dateModified\":\"2024-05-21T14:03:55+00:00\",\"description\":\"Jak produkty s\u0105 bogate w bia\u0142ko? Mi\u0119so, tofu, orzechy, komosa ry\u017cowa, serek wiejski, orzeszki ziemne lub jajka maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i innych warto\u015bciowych substancji.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png\",\"width\":1200,\"height\":628,\"caption\":\"Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie - GymBeam Blog","description":"Jak produkty s\u0105 bogate w bia\u0142ko? Mi\u0119so, tofu, orzechy, komosa ry\u017cowa, serek wiejski, orzeszki ziemne lub jajka maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i innych warto\u015bciowych substancji.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/","og_type":"article","og_title":"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie - GymBeam Blog","og_description":"Jak produkty s\u0105 bogate w bia\u0142ko? Mi\u0119so, tofu, orzechy, komosa ry\u017cowa, serek wiejski, orzeszki ziemne lub jajka maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i innych warto\u015bciowych substancji.","og_url":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/","og_site_name":"GymBeam Blog","article_published_time":"2022-08-30T13:02:17+00:00","article_modified_time":"2024-05-21T14:03:55+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"25 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#article","isPartOf":{"@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie","datePublished":"2022-08-30T13:02:17+00:00","dateModified":"2024-05-21T14:03:55+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/"},"wordCount":5050,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png","keywords":["batony bia\u0142kowe","bia\u0142ko","bia\u0142ko w proszku","twar\u00f3g"],"articleSection":["Dieta i zdrowy styl \u017cycia"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/","url":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/","name":"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png","datePublished":"2022-08-30T13:02:17+00:00","dateModified":"2024-05-21T14:03:55+00:00","description":"Jak produkty s\u0105 bogate w bia\u0142ko? Mi\u0119so, tofu, orzechy, komosa ry\u017cowa, serek wiejski, orzeszki ziemne lub jajka maj\u0105 wysok\u0105 zawarto\u015b\u0107 bia\u0142ka i innych warto\u015bciowych substancji.","breadcrumb":{"@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Navrh-bez-nazvu-2022-08-12T075437.844.png","width":1200,"height":628,"caption":"Potraviny, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Produkty spo\u017cywcze, dzi\u0119ki kt\u00f3rym \u0142atwo mo\u017cna zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w diecie"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/389451","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=389451"}],"version-history":[{"count":5,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/389451\/revisions"}],"predecessor-version":[{"id":570282,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/389451\/revisions\/570282"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/388181"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=389451"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=389451"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=389451"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=389451"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=389451"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}