{"id":392092,"date":"2022-09-14T16:29:37","date_gmt":"2022-09-14T14:29:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392092"},"modified":"2024-05-21T16:03:59","modified_gmt":"2024-05-21T14:03:59","slug":"czym-zastapic-zwykly-makaron-pszenny","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/czym-zastapic-zwykly-makaron-pszenny\/","title":{"rendered":"Czym zast\u0105pi\u0107 zwyk\u0142y makaron pszenny?"},"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\/czym-zastapic-zwykly-makaron-pszenny\/#Czym_jest_makaron_i_jaka_jest_roznica_miedzy_zwyklym_makaronem_pszennym_a_pelnoziarnistym\" title=\"Czym jest makaron i jaka jest r\u00f3\u017cnica mi\u0119dzy zwyk\u0142ym makaronem pszennym a pe\u0142noziarnistym?&nbsp;\">Czym jest makaron i jaka jest r\u00f3\u017cnica mi\u0119dzy zwyk\u0142ym makaronem pszennym a pe\u0142noziarnistym?&nbsp;<\/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\/czym-zastapic-zwykly-makaron-pszenny\/#Jakie_sa_alternatywy_dla_klasycznego_makaronu_pszennego\" title=\"Jakie s\u0105 alternatywy dla klasycznego makaronu pszennego?\">Jakie s\u0105 alternatywy dla klasycznego makaronu pszennego?<\/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\/czym-zastapic-zwykly-makaron-pszenny\/#1_Makaron_pelnoziarnisty\" title=\"1.&nbsp;Makaron pe\u0142noziarnisty\">1.&nbsp;Makaron pe\u0142noziarnisty<\/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\/czym-zastapic-zwykly-makaron-pszenny\/#2_Alternatywy_bezglutenowe\" title=\"2. Alternatywy bezglutenowe\">2. Alternatywy bezglutenowe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.pl\/blog\/czym-zastapic-zwykly-makaron-pszenny\/#3_Makaron_z_roslin_straczkowych\" title=\"3. Makaron z ro\u015blin str\u0105czkowych\">3. Makaron z ro\u015blin str\u0105czkowych<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.pl\/blog\/czym-zastapic-zwykly-makaron-pszenny\/#4_Makaron_Konjac_kluski\" title=\"4. Makaron Konjac (kluski)\">4. Makaron Konjac (kluski)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.pl\/blog\/czym-zastapic-zwykly-makaron-pszenny\/#Jak_gotowac_makaron\" title=\"Jak gotowa\u0107 makaron?\">Jak gotowa\u0107 makaron?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.pl\/blog\/czym-zastapic-zwykly-makaron-pszenny\/#Ile_kalorii_i_skladnikow_odzywczych_maja_rozne_rodzaje_makaronow\" title=\"Ile kalorii i sk\u0142adnik\u00f3w od\u017cywczych maj\u0105 r\u00f3\u017cne rodzaje makaron\u00f3w?&nbsp;\">Ile kalorii i sk\u0142adnik\u00f3w od\u017cywczych maj\u0105 r\u00f3\u017cne rodzaje makaron\u00f3w?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.pl\/blog\/czym-zastapic-zwykly-makaron-pszenny\/#O_czym_warto_pamietac\" title=\"O czym warto pami\u0119ta\u0107?\">O czym warto pami\u0119ta\u0107?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nie ma nic prostszego ni\u017c wsypa\u0107 do garnka troch\u0119 <a href=\"https:\/\/gymbeam.pl\/makarony\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaronu<\/a>, poczeka\u0107 dziesi\u0119\u0107 minut a\u017c si\u0119 ugotuje, a nast\u0119pnie wybra\u0107 jeden z miliona sposob\u00f3w na jego wyko\u0144czenie. By\u0107 mo\u017ce w\u0142a\u015bnie dlatego makaron jest tak popularnym dodatkiem do da\u0144. Posiada jednak jedn\u0105 wad\u0119. Klasyczny makaron pszenny nie jest tak bogaty w warto\u015bci od\u017cywcze jak niekt\u00f3re inne rodzaje. Czego u\u017cy\u0107 zamiast podstawowego makaronu pszennego, aby m\u00f3c jednocze\u015bnie cieszy\u0107 si\u0119 wszystkimi przepisami na makarony? W dzisiejszym artykule opowiemy Ci o tym wszystkim.<\/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=\"Czym_jest_makaron_i_jaka_jest_roznica_miedzy_zwyklym_makaronem_pszennym_a_pelnoziarnistym\"><\/span><strong>Czym jest makaron i jaka jest r\u00f3\u017cnica mi\u0119dzy zwyk\u0142ym makaronem pszennym a pe\u0142noziarnistym?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podczas zakup\u00f3w wi\u0119kszo\u015b\u0107 os\u00f3b si\u0119ga po klasyczny, bia\u0142y makaron. G\u0142\u00f3wnym powodem jest prawdopodobnie jego smak, do kt\u00f3rego wszyscy s\u0105 przyzwyczajeni oraz ni\u017csza cena. Szkoda jednak, \u017ce zwyk\u0142y makaron dostarcza nam stosunkowo <strong>niewielk\u0105 ilo\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych<\/strong>. Produkowany jest z bia\u0142ej m\u0105ki pszennej, kt\u00f3ra podczas obr\u00f3bki straci\u0142a swoje najbardziej <strong>od\u017cywcze cz\u0119\u015bci<\/strong>&nbsp;&#8211;&nbsp;<strong>otr\u0119by<\/strong>&nbsp;i&nbsp;<strong>zarodki<\/strong> Zmielone zosta\u0142o jedynie <strong>bielmo<\/strong>&nbsp;(wewn\u0119trzna cz\u0119\u015b\u0107 ziarna), kt\u00f3re sk\u0142ada si\u0119 g\u0142\u00f3wnie z <strong>w\u0119glowodan\u00f3w<\/strong> (bia\u0142ka, b\u0142onnik i inne sk\u0142adniki od\u017cywcze r\u00f3wnie\u017c s\u0105 obecne, ale w znacznie mniejszych ilo\u015bciach). Klasyczny bia\u0142y makaron pszenny doda nam <strong>energii<\/strong>, ale pozbawi <strong>b\u0142onnika, <\/strong><strong>witamin<\/strong>&nbsp;i innych&nbsp;<strong>substancji bioaktywnych<\/strong>, kt\u00f3re pierwotnie zawiera\u0142o ziarno. Ponadto zawiera on r\u00f3wnie\u017c gluten, dlatego osoby na diecie bezglutenowej maj\u0105 bezwzgl\u0119dny zakaz spo\u017cywania makaron\u00f3w pszennych i musz\u0105 wybiera\u0107 inne alternatywy.&nbsp;<span class=\"tadv-color\" 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>Mo\u017cesz kupi\u0107 makaron zrobiony z<strong> jajek lub w wersji bezjajecznej<\/strong>. Ten zawieraj\u0105cy jajka ma wi\u0119ksz\u0105 zawarto\u015b\u0107 t\u0142uszczu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w klasycznym pszennym makaronie bezjajecznym (100 g surowego makaronu):<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jakie_sa_alternatywy_dla_klasycznego_makaronu_pszennego\"><\/span><strong>Jakie s\u0105 alternatywy dla klasycznego makaronu pszennego?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je\u015bli nie chcesz, aby makaron w Twojej diecie by\u0142 tylko \u017ar\u00f3d\u0142em energii i w\u0119glowodan\u00f3w, ale oczekujesz r\u00f3wnie\u017c nieco <strong>b\u0142onnika<\/strong>,&nbsp;<strong>witamin<\/strong>&nbsp;i innych&nbsp;<strong>mikroelement\u00f3w<\/strong>, powiniene\u015b wzbogaci\u0107 swoj\u0105 diet\u0119 o inne rodzaje makaron\u00f3w. Dost\u0119pnych jest wiele opcji, niekt\u00f3re z nich s\u0105 nawet odpowiednie dla os\u00f3b na diecie bezglutenowej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Makaron_pelnoziarnisty\"><\/span><strong>1.&nbsp;Makaron pe\u0142noziarnisty<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ten makaron jest wykonany z m\u0105ki pe\u0142noziarnistej, kt\u00f3ra powstaje w wyniku zmielenia <strong>ca\u0142ego ziarna<\/strong>. Naturalnie zawiera zar\u00f3wno <strong>otr\u0119by<\/strong>, jak i <strong>zarodki<\/strong>, kt\u00f3re nie wyst\u0119puj\u0105 w bia\u0142ej m\u0105ce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dzi\u0119ki otr\u0119bom m\u0105ka pe\u0142noziarnista zachowuje np. pierwotn\u0105 zawarto\u015b\u0107<strong> b\u0142onnika<\/strong>, <strong>\u017celaza<\/strong>,&nbsp;<strong>cynku<\/strong>,&nbsp;<strong>magnezu<\/strong>,<strong>&nbsp;witamin z grupy B<\/strong>,&nbsp;<strong>witaminy E<\/strong> i wielu innych <strong>substancji bioaktywnych<\/strong>, np. karotenoid\u00f3w.<\/li>\n\n\n\n<li>Dzi\u0119ki <strong>zarodkom<\/strong>, ma wi\u0119ksz\u0105 <strong>zawarto\u015b\u0107 t\u0142uszczu<\/strong>&nbsp;(w postaci zdrowych <strong>kwas\u00f3w t\u0142uszczowych nienasyconych<\/strong>),<strong>&nbsp;witamin z grupy B, selenu,<\/strong> itp.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zawarto\u015b\u0107 b\u0142onnika w makaronach pe\u0142noziarnistych jest \u015brednio <strong>2-3 razy wi\u0119ksza<\/strong>&nbsp;ni\u017c w klasycznych makaronach z bia\u0142ej m\u0105ki. 100 g surowego makaronu <strong>pe\u0142noziarnistego<\/strong>&nbsp;zawiera ok. <strong>9 g b\u0142onnika<\/strong>, podczas gdy 100 g <strong>bia\u0142ego<\/strong>&nbsp;makaronu pszennego ma go tylko ok. <strong>3,2 g<\/strong>.&nbsp;Nawiasem m\u00f3wi\u0105c, zalecane dzienne spo\u017cycie b\u0142onnika wynosi <strong>25 g<\/strong>.&nbsp;<span class=\"tadv-color\" 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>Makaron pe\u0142noziarnisty jest wi\u0119c <strong>bardziej od\u017cywczy<\/strong>, a dzi\u0119ki wi\u0119kszej zawarto\u015bci b\u0142onnika bardziej <strong>syc\u0105cy<\/strong>. Mo\u017ce pom\u00f3c w urozmaiceniu diety i <strong>utracie wagi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie pe\u0142noziarnistym (100 g surowego makaronu):<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2,9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Na rynku mo\u017cna znale\u017a\u0107 makarony pe\u0142noziarniste z kilku rodzaj\u00f3w zb\u00f3\u017c:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.pl\/bio-makaron-pszenny-swiderki-mix-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron razowy<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/makarony\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron orkiszowy pe\u0142noziarnisty<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/organiczny-makaron-zytni-spirale-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron \u017cytni<\/a><\/li>\n\n\n\n<li>makaron j\u0119czmienny pe\u0142noziarnisty<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednak\u017ce wszystkie wy\u017cej wymienione pe\u0142noziarniste rodzaje makaron\u00f3w s\u0105 produkowane z m\u0105ki zawieraj\u0105cej <strong>gluten<\/strong>. Osoby z celiaki\u0105 czy rezygnuj\u0105ce z glutenu z innych powod\u00f3w musz\u0105 wybiera\u0107 spo\u015br\u00f3d innych alternatyw.<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg\" alt=\"Najlepsze rodzaje makaron\u00f3w pe\u0142noziarnistych\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"Najlepsze rodzaje makaron\u00f3w pe\u0142noziarnistych\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Alternatywy_bezglutenowe\"><\/span><strong>2. Alternatywy bezglutenowe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kto\u015b, kto z powod\u00f3w zdrowotnych musi przestrzega\u0107 <strong>diety bezglutenowej<\/strong> nie mo\u017ce je\u015b\u0107 \u017cadnego z wymienionych wy\u017cej makaron\u00f3w. Nie oznacza to jednak, \u017ce nie mog\u0105 delektowa\u0107 si\u0119 pysznym <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pieczony-makaron-z-sosem-pomidorowym-i-chrupiacym-serem\/?fbclid=IwAR22IViwBTiTf5wucAjiwBNRDIlsW0Ia3q7xWSEiqh-rFV6IqMp4z_bt0Sg#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zapiekanym makaronem<\/a> lub <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-makaron-wysokobialkowy-w-kremowym-sosie-groszkowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">makaronem z sosem<\/a>. Zamiast makaronu zawieraj\u0105cego gluten powinni po prostu si\u0119gn\u0105\u0107 po bezglutenowe alternatywy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oczywi\u015bcie, z pomoc\u0105 poni\u017cszych alternatyw, nawet ci, kt\u00f3rzy nie stosuj\u0105 \u015bcis\u0142ej diety bezglutenowej, ale cierpi\u0105 na problemy z trawieniem glutenu, mog\u0105 wzbogaci\u0107 swoj\u0105 diet\u0119. Nawet osoby, kt\u00f3re po prostu chc\u0105 <strong>urozmaici\u0107 codzienny jad\u0142ospis<\/strong> doceni\u0105 ten wyb\u00f3r. Nowe rodzaje makaron\u00f3w mog\u0105 urozmaici\u0107 Twoj\u0105 diet\u0119, poniewa\u017c r\u00f3\u017cni\u0105 si\u0119 smakiem i tekstur\u0105.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.&nbsp;Makaron gryczany<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/gryczane\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gryka<\/strong><\/a> nale\u017cy do tak zwanych <strong>pseudozb\u00f3\u017c<\/strong>. Jest dobrym \u017ar\u00f3d\u0142em<strong> witamin z grupy B<\/strong>, <strong>cynku<\/strong>,<strong> miedzi<\/strong>,<strong>&nbsp;magnezu<\/strong>&nbsp;i<strong> \u017celaza<\/strong>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gryka i makaron gryczany zawieraj\u0105 du\u017c\u0105 ilo\u015b\u0107 <strong>b\u0142onnika<\/strong>, kt\u00f3rego cz\u0119\u015b\u0107 stanowi <strong>skrobia oporna<\/strong>. Skrobia oporna &#8220;karmi&#8221; bakterie jelitowe, w wyniku czego powstaj\u0105 <strong>kr\u00f3tko\u0142a\u0144cuchowe kwasy t\u0142uszczowe<\/strong>, kt\u00f3re nast\u0119pnie od\u017cywiaj\u0105 kom\u00f3rki b\u0142ony \u015bluzowej jelit, a tym samym wspomagaj\u0105 trawienie i og\u00f3lny stan zdrowia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zawarto\u015b\u0107 bioflawonoidu <a href=\"https:\/\/gymbeam.pl\/rutyna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rutyny<\/a> jest r\u00f3wnie\u017c typowa dla gryki. Ma ona dzia\u0142anie przeciwzapalne i antyoksydacyjne, a tym samym wspiera zdrowie i elastyczno\u015b\u0107 naczy\u0144 krwiono\u015bnych.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Makarony gryczane mo\u017cna r\u00f3wnie\u017c spo\u017cywa\u0107 jako deser. Bardzo dobrze smakuj\u0105 np. w po\u0142\u0105czeniu <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/twarog\/\" class=\"ek-link\">z twarogiem<\/a>, jab\u0142kiem, orzechami i cynamonem. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie gryczanym (100 g surowego makaronu):&nbsp;<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Makaron kukurydziany<\/strong><\/h3>\n\n\n\n<p>W por\u00f3wnaniu do innych rodzaj\u00f3w makaron\u00f3w bezglutenowych, ten najbardziej przypomina klasyczny makaron pszenny. Ma podobn\u0105 konsystencj\u0119 i przyjemny smak. Kukurydza jest bogata w <strong>potas<\/strong>,&nbsp;<strong>witamin\u0119 C<\/strong> i<strong>&nbsp;witaminy z grupy B<\/strong>.&nbsp;Zawiera r\u00f3wnie\u017c <a href=\"https:\/\/gymbeam.pl\/beta-karoten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-karoten<\/strong><\/a>&nbsp;i <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>, kt\u00f3re maj\u0105 dzia\u0142anie antyoksydacyjne i s\u0105 wa\u017cne np. dla zdrowia oczu. Makaron kukurydziany jest r\u00f3wnie\u017c dobrym \u017ar\u00f3d\u0142em <strong>b\u0142onnika<\/strong> &#8211; 11g w 100g.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie kukurydzianym (100 g surowego makaronu):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th>Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,6 g<\/td><td>7,8 g<\/td><td>2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Makaron ry\u017cowy<\/strong><\/h3>\n\n\n\n<p>Makaron ry\u017cowy jest podstaw\u0105 wielu da\u0144 azjatyckich, a dzi\u0119ki neutralnemu smakowi \u0142atwo \u0142\u0105czy si\u0119 z innymi potrawami. Dodatkowo nie jest on trudny w przygotowaniu. Najcz\u0119\u015bciej wystarczy namoczy\u0107 go we wrz\u0105cej wodzie na kilka minut i dodatek do dania jest gotowy.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bia\u0142y ry\u017c jest <strong>ubogi w b\u0142onnik, minera\u0142y i witaminy<\/strong>.&nbsp;Ma nawet mniejsz\u0105 ilo\u015b\u0107 b\u0142onnika ni\u017c bia\u0142a m\u0105ka pszenna. Podczas przetwarzania ry\u017cu usuwane s\u0105 \u0142uski z ziarna ry\u017cu. Pozostaje tylko \u015brodkowa cz\u0119\u015b\u0107 ziarna, kt\u00f3ra jest g\u0142\u00f3wnie bogata w <strong>w\u0119glowodany z\u0142o\u017cone<\/strong>.&nbsp;Makaron ry\u017cowy ma tak samo nisk\u0105 zawarto\u015b\u0107 innych sk\u0142adnik\u00f3w od\u017cywczych jak sam ry\u017c. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jego zalet\u0105 jest jednak <strong>\u0142atwostrawno\u015b\u0107<\/strong>. <a href=\"https:\/\/gymbeam.pl\/ryz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ry\u017c<\/a> jest jednym z niewielu pokarm\u00f3w, kt\u00f3re mo\u017cna je\u015b\u0107 nawet przy problemach z trawieniem. To samo dotyczy makaronu ry\u017cowego.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie ry\u017cowym (100 g surowego makaronu):&nbsp;<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"37876,37870,37858,53080,37864,53185,36460,36481,50044,36844,36466\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Makaron_z_roslin_straczkowych\"><\/span><strong>3. Makaron z ro\u015blin str\u0105czkowych<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zalecenia \u017cywieniowe w wi\u0119kszo\u015bci kraj\u00f3w s\u0105 zgodne, \u017ce powinni\u015bmy spo\u017cywa\u0107 <strong>co najmniej dwie porcje ro\u015blin str\u0105czkowych tygodniowo<\/strong>&nbsp;(jedna porcja jest mniej wi\u0119cej wielko\u015bci <strong>pi\u0119\u015bci<\/strong>).&nbsp;Na pierwszy rzut oka wydaje si\u0119 to prostym zadaniem, ale w rzeczywisto\u015bci wiele os\u00f3b ma problem z przestrzeganiem tego zalecenia. Problem polega na tym, \u017ce ludzie cz\u0119sto nie wiedz\u0105, jak prawid\u0142owo przygotowa\u0107 <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>, doprawi\u0107 je i upewni\u0107 si\u0119, \u017ce nie powoduj\u0105 one gaz\u00f3w.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problem z trawieniem mo\u017cna rozwi\u0105za\u0107 poprzez <strong>wielokrotne moczenie<\/strong>&nbsp;ro\u015blin str\u0105czkowych przed gotowaniem. W ten spos\u00f3b z ro\u015blin str\u0105czkowych <strong>wyp\u0142ukiwane<\/strong> s\u0105 substancje, kt\u00f3re powoduj\u0105 wzd\u0119cia. Woda, w kt\u00f3rej wyp\u0142ukane zosta\u0142y substancje, musi zosta\u0107 <strong>wylana<\/strong>.&nbsp;Ro\u015blin\u0105 str\u0105czkow\u0105, kt\u00f3ra naturalnie powoduje mniejsze uczucie wzd\u0119cia, jest na przyk\u0142ad <a href=\"https:\/\/gymbeam.pl\/makarony\/soczewica\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">czerwona soczewica<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Puszkowane <\/strong>lub <strong>sterylizowane<\/strong>&nbsp;<strong>ro\u015bliny str\u0105czkowe<\/strong>, takie jak <a href=\"https:\/\/gymbeam.pl\/bio-ciecierzyca-gotowa-do-spozycia-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ciecierzyca<\/a>&nbsp;lub <a href=\"https:\/\/gymbeam.pl\/bio-czarna-fasola-gotowa-do-spozycia-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fasola<\/a>, mog\u0105 u\u0142atwi\u0107 nam \u017cycie, poniewa\u017c nie musimy ich gotowa\u0107 przed podaniem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brak wyobra\u017ani do wymy\u015blania przepis\u00f3w mo\u017cna \u0142atwo rozwi\u0105za\u0107. Wystarczy chwil\u0119 pogooglowa\u0107, aby otrzyma\u0107 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/fitness-przepisy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">przepis\u00f3w<\/a> na kilka miesi\u0119cy. Je\u015bli jednak po prostu nie lubisz ro\u015blin str\u0105czkowych lub uparcie twierdzisz, \u017ce nie tolerujesz ich w swoich posi\u0142kach, masz mo\u017cliwo\u015b\u0107 si\u0119gni\u0119cia po ro\u015bliny str\u0105czkowe w postaci <strong>makaronu<\/strong>.&nbsp;Rozwi\u0105\u017ce to wszystkie wymienione mankamenty, dzi\u0119ki czemu ka\u017cdy, kto chce w\u0142\u0105czy\u0107 do swojej diety wi\u0119cej ro\u015blin str\u0105czkowych, mo\u017ce si\u0119 nimi delektowa\u0107.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"Korzy\u015bci makaronu z ro\u015blin str\u0105czkowych\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1.&nbsp;Ro\u015bliny str\u0105czkowe s\u0105 bogate w bia\u0142ko<\/strong><\/h3>\n\n\n\n<p>Ro\u015bliny str\u0105czkowe, w przeciwie\u0144stwie do zb\u00f3\u017c, zaliczane s\u0105 do <strong>pokarm\u00f3w bia\u0142kowych<\/strong>.&nbsp;Warto jednak pami\u0119ta\u0107, \u017ce bia\u0142ka ze \u017ar\u00f3de\u0142 ro\u015blinnych <strong>nie s\u0105 kompletne<\/strong>, poniewa\u017c <strong>nie zawieraj\u0105<\/strong>&nbsp;wszystkich <strong>aminokwas\u00f3w egzogennych (EAK)&nbsp;w wystarczaj\u0105cej ilo\u015bci<\/strong>.&nbsp;\u0141a\u0144cuchy bia\u0142kowe sk\u0142adaj\u0105 si\u0119 z <strong>aminokwas\u00f3w<\/strong>, natomiast <a href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aminokwasy egzogenne<\/strong><\/a>&nbsp;to takie, kt\u00f3rych organizm <strong>nie potrafi sam wytworzy\u0107<\/strong>&nbsp;i musi je otrzymywa\u0107 poprzez <strong>po\u017cywienie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wystarczy jednak, \u017ce uzupe\u0142nisz ro\u015bliny str\u0105czkowe ziarnami, co da Ci lepsze spektrum aminokwas\u00f3w. Je\u015bli dodasz do tego mi\u0119so, ser lub np. ro\u015blinn\u0105 alternatyw\u0119 dla mi\u0119sa, otrzymasz posi\u0142ek pe\u0142en bia\u0142ka.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli interesuj\u0105 Ci\u0119 wskaz\u00f3wki dotycz\u0105ce ro\u015blinnych \u017ar\u00f3de\u0142 bia\u0142ka, przeczytaj artyku\u0142 <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 s\u0105 najlepsze \u017ar\u00f3d\u0142a bia\u0142ka pochodzenia ro\u015blinnego i dlaczego warto w\u0142\u0105czy\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\"><strong>2. S\u0105 jednym z najlepszych \u017ar\u00f3de\u0142 b\u0142onnika<\/strong><\/h3>\n\n\n\n<p>Ro\u015bliny str\u0105czkowe maj\u0105 wi\u0119cej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blonnik\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0142onnika<\/a> ni\u017c <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/warzywa\/\" class=\"ek-link\">warzywa<\/a>, owoce czy produkty <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/zboza-i-platki-zbozowe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0142noziarniste<\/a>.&nbsp;100 g surowego grochu zawiera oko\u0142o 13 g b\u0142onnika. Makaron z ro\u015blin str\u0105czkowych zachowuje t\u0119 wysok\u0105 zawarto\u015b\u0107 b\u0142onnika &#8211; 100 g surowego <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/bio-makaron-z-groszku-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">makaronu z grochu<\/a> ma oko\u0142o 14 g b\u0142onnika. Dla por\u00f3wnania 100 g marchewki zawiera 3 g b\u0142onnika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ro\u015bliny str\u0105czkowe i makaron z ro\u015blin str\u0105czkowych mog\u0105 znacz\u0105co pom\u00f3c w <strong>zwi\u0119kszeniu ilo\u015bci b\u0142onnika<\/strong> w diecie.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u0142onnik jest niezb\u0119dny do <strong>prawid\u0142owego funkcjonowania uk\u0142adu pokarmowego<\/strong>.&nbsp;Nie tylko pomaga w p\u0142ynnym ruchu jelit, ale jak wspomnieli\u015bmy, s\u0142u\u017cy r\u00f3wnie\u017c jako pokarm dla korzystnych bakterii w jelitach.&nbsp;<span class=\"tadv-color\" 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>Spo\u017cywanie ro\u015blin str\u0105czkowych wi\u0105\u017ce si\u0119 z lepszym stanem <strong>cholesterolu<\/strong>, <strong>ni\u017cszym ci\u015bnieniem krwi, ni\u017cszym poziomem <\/strong><strong>cukru we krwi<\/strong> w cukrzycy typu 2 i wieloma innymi korzy\u015bciami zdrowotnymi. Wszystko to zwi\u0105zane jest z wysok\u0105 zawarto\u015bci\u0105 <strong>b\u0142onnika<\/strong>. Ponadto ten sk\u0142adnik od\u017cywczy ma zdolno\u015b\u0107 do zapewnienia wi\u0119kszego <strong>uczucia syto\u015bci<\/strong>, a tym samym pomaga <strong>utrzyma\u0107<\/strong> lub <strong>zmniejszy\u0107 mas\u0119 cia\u0142a. <\/strong><span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\"><strong>Jakie makarony z ro\u015blin str\u0105czkowych mo\u017cna wybra\u0107?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1.&nbsp;Makaron z ciecierzycy<\/strong><\/h4>\n\n\n\n<p>Ciecierzyca, zwana r\u00f3wnie\u017c fasol\u0105 Garbanzo, jest doskona\u0142ym \u017ar\u00f3d\u0142em <strong>kwasu foliowego<\/strong>&nbsp;(100 g surowej ciecierzycy zawiera 370% zalecanego dziennego spo\u017cycia). Ten sk\u0142adnik od\u017cywczy ma niezast\u0105pione miejsce we wzro\u015bcie tkanek, rozwoju uk\u0142adu nerwowego czy tworzeniu DNA. Ciecierzyca jest r\u00f3wnie\u017c bogata w <strong>mied\u017a<\/strong>,&nbsp;<strong>mangan<\/strong>,&nbsp;<strong>\u017celazo<\/strong>, <strong>fosfor<\/strong>, <strong>potas<\/strong>, <strong>magnez<\/strong>&nbsp;i <strong>nienasycone kwasy t\u0142uszczowe<\/strong>.&nbsp;W por\u00f3wnaniu z innymi ro\u015blinami str\u0105czkowymi charakteryzuje si\u0119 te\u017c bardzo korzystn\u0105 zawarto\u015bci\u0105 aminokwas\u00f3w egzogennych. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zawiera tak\u017ce du\u017c\u0105 ilo\u015b\u0107 <a href=\"https:\/\/gymbeam.pl\/dwuwinian-choliny-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">choliny<\/a>, kt\u00f3ra jest niezb\u0119dna do prawid\u0142owego przekazywania informacji mi\u0119dzy m\u00f3zgiem a mi\u0119\u015bniami. Odgrywa ona r\u00f3wnie\u017c rol\u0119 w metabolizmie t\u0142uszcz\u00f3w.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[4,14,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ciecierzyca i <a href=\"https:\/\/gymbeam.pl\/makarony\/ciecierzyca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron z ciecierzycy<\/a> pozytywnie wp\u0142ywaj\u0105 na sk\u0142ad <strong>mikrobioty jelitowej <\/strong>ze wzgl\u0119du na du\u017c\u0105 zawarto\u015b\u0107 <strong>b\u0142onnika rozpuszczalnego<\/strong> (du\u017c\u0105 cz\u0119\u015b\u0107 stanowi <strong>rafinoza<\/strong>). Ten rodzaj b\u0142onnika &#8220;karmi&#8221; wspomniane ju\u017c bakterie jelitowe. Te nast\u0119pnie wp\u0142ywaj\u0105 na uk\u0142ad odporno\u015bciowy, zdrowie uk\u0142adu pokarmowego itd. <a href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\" class=\"ek-link\"><span class=\"tadv-color\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie z ciecierzycy (100 g surowego makaronu):<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2.&nbsp;Makaron z soczewicy<\/strong><\/h4>\n\n\n\n<p>Wi\u0119kszo\u015b\u0107 makaron\u00f3w z soczewicy jest produkowana z <strong>czerwonej soczewicy<\/strong>.&nbsp;Charakteryzuje si\u0119 on nisk\u0105 zawarto\u015bci\u0105 substancji powoduj\u0105cych gazy. Soczewica zawiera najwi\u0119cej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/zelazo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017celaza<\/strong><\/a><strong>&nbsp;<\/strong>ze wszystkich ro\u015blin str\u0105czkowych &#8211; nawet <strong>dwa do trzech razy wi\u0119cej <\/strong>ni\u017c inne. Ta informacja mo\u017ce by\u0107 kluczowa dla wegetarian, wegan i wszystkich os\u00f3b, kt\u00f3re maj\u0105 problem z wystarczaj\u0105cym dziennym spo\u017cyciem \u017celaza. Jednak przyswajalno\u015b\u0107 \u017celaza ze \u017ar\u00f3de\u0142 ro\u015blinnych (zawieraj\u0105 one tzw. <strong>\u017celazo niehemowe<\/strong>) nie jest tak dobra jak ze \u017ar\u00f3de\u0142 zwierz\u0119cych (zawieraj\u0105 one tzw. <strong>\u017celazo hemowe<\/strong>). Mo\u017cesz wspom\u00f3c przyswajalno\u015b\u0107 \u0142\u0105cz\u0105c ro\u015blinne \u017ar\u00f3d\u0142a \u017celaza np. z pokarmami zawieraj\u0105cymi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/witamina-c\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>witamin\u0119 C<\/strong><\/a> lub ze <strong>zwierz\u0119cymi <\/strong>\u017ar\u00f3d\u0142ami \u017celaza (mi\u0119so, <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/ryba\/\" class=\"ek-link\">ryby<\/a>, jaja). <span style=\"color: #ff6600\" class=\"tadv-color\">[6,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u0142\u0105czenie <a href=\"https:\/\/gymbeam.pl\/bio-makaron-z-soczewicy-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaronu z soczewicy<\/a> z warzywami zawieraj\u0105cymi witamin\u0119 C, zwi\u0119ksza wch\u0142anianie \u017celaza. Przygotuj go np. z papryk\u0105, kt\u00f3ra ma najwi\u0119cej tej witaminy lub zainspiruj si\u0119 naszym przepisem na <a href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-makaron-z-soczewicy-z-kremowym-sosem-pomidorowym\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron z sosem pomidorowym<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Soczewica to tak\u017ce \u015bwietne \u017ar\u00f3d\u0142o<a href=\"https:\/\/gymbeam.pl\/kwas-foliowy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;kwasu foliowego<\/strong><\/a>, <strong>tiaminy<\/strong>&nbsp;(witaminy B1),&nbsp;<strong>miedzi<\/strong>,&nbsp;<strong>manganu<\/strong> oraz innych witamin i minera\u0142\u00f3w.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W por\u00f3wnaniu z innymi ro\u015blinami str\u0105czkowymi, ma najwy\u017csz\u0105 zawarto\u015b\u0107 <strong>polifenoli<\/strong>. Te bioaktywne substancje maj\u0105 dzia\u0142anie antyoksydacyjne, antybakteryjne, przeciwzapalne i og\u00f3lnie pozytywnie wp\u0142ywaj\u0105 na nasze zdrowie. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie z soczewicy (100 g surowego makaronu):&nbsp;<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Makaron z grochu<\/strong><\/h4>\n\n\n\n<p>Groch jest bardzo dobrym \u017ar\u00f3d\u0142em <strong>tiaminy <\/strong>(<strong>witaminy B1<\/strong>) i innych witamin z grupy B. 100 g surowego grochu zawiera a\u017c 70% zalecanego dziennego spo\u017cycia tiaminy. Witamina ta jest niezb\u0119dnym sk\u0142adnikiem wielu enzym\u00f3w bior\u0105cych udzia\u0142 w przemianach energetycznych zachodz\u0105cych w kom\u00f3rkach. Groch i <a href=\"https:\/\/gymbeam.pl\/makarony\/groszek-165865\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron z grochu<\/a> s\u0105 r\u00f3wnie\u017c bogate w <strong>mangan<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/pozostale-witaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>witamin\u0119 K<\/strong><\/a><strong>, potas<\/strong>, <strong>fosfor <\/strong>i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/magnez\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnez<\/strong><\/a>. <a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\" class=\"ek-link\"><span class=\"tadv-color\">[5]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Makaron z grochu, kt\u00f3ry podobnie jak inne makarony z ro\u015blin str\u0105czkowych jest bogaty w <strong>bia\u0142ko<\/strong> i mo\u017ce stanowi\u0107 dobr\u0105 podstaw\u0119 bezmi\u0119snego posi\u0142ku. Po\u0142\u0105cz je z warzywami i jogurtem lub przygotuj wersj\u0119 warzywn\u0105 z dodatkiem tofu lub innego zamiennika mi\u0119sa. Ewentualnie mo\u017cesz zainspirowa\u0107 si\u0119 naszym przepisem na <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-makaron-wysokobialkowy-w-kremowym-sosie-groszkowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">makaron w sosie groszkowym.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie z grochu (100 g surowego makaronu):<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Makaron bia\u0142kowy<\/strong><\/h4>\n\n\n\n<p>Na rynku mo\u017cna r\u00f3wnie\u017c znale\u017a\u0107 wiele rodzaj\u00f3w makaron\u00f3w, kt\u00f3rych podstaw\u0105 jest zbo\u017ce lub ro\u015blina str\u0105czkowa <strong>wzbogacona o bia\u0142ko<\/strong>.&nbsp;\u0141\u0105cz\u0105c <a href=\"https:\/\/gymbeam.pl\/makaron-z-wysoka-zawartoscia-bialka-green-apotheke.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ziarna, ro\u015bliny str\u0105czkowe i bia\u0142ko z ro\u015blin str\u0105czkowych,<\/a> mo\u017cesz stworzy\u0107 dodatek do dania o <strong>wi\u0119kszej zawarto\u015bci bia\u0142ka<\/strong> (12 g bia\u0142ka w porcji 60 g) i <strong>wszystkich aminokwas\u00f3w egzogennych<\/strong>. Je\u015bli wybierzesz <a href=\"https:\/\/gymbeam.pl\/bio-makaron-bialkowy-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaron wzbogacony o bia\u0142ko z ro\u015blin str\u0105czkowych,<\/a> mo\u017cesz \u0142atwo spo\u017cy\u0107 nawet <strong>20 g bia\u0142ka <\/strong> w jednej porcji (60 g surowego makaronu). Wa\u017cne jest jednak, aby czyta\u0107 etykiety, poniewa\u017c ilo\u015b\u0107 dodanego bia\u0142ka mo\u017ce si\u0119 r\u00f3\u017cni\u0107 w ka\u017cdym produkcie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zainspiruj si\u0119 tymi zdrowymi przepisami i uzupe\u0142nij swoj\u0105 diet\u0119 o ro\u015bliny str\u0105czkowe i bia\u0142ko:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-salatka-z-makaronem-i-sosem-z-orzechow-nerkowca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Sa\u0142atka z makaronem i sosem z orzech\u00f3w nerkowca<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-stroganow-z-tempehem-i-makaronem-proteinowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Stroganow z tempehem i makaronem bia\u0142kowym<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie bia\u0142kowym (100 g surowego makaronu):<\/strong><\/h5>\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\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Makaron_Konjac_kluski\"><\/span><strong>4. Makaron Konjac (kluski)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ten makaron mo\u017ce by\u0107 doskona\u0142ym wyborem w przypadku os\u00f3b d\u0105\u017c\u0105cych do utraty wagi. Dlaczego? Kiedy spojrzysz na sk\u0142ad i etykiet\u0119 \u017cywieniow\u0105 <a href=\"https:\/\/gymbeam.pl\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">makaronu Konjac<\/a>, prawdopodobnie zaskoczy Ci\u0119 <strong>wyj\u0105tkowo niska warto\u015b\u0107 energetyczna<\/strong>&nbsp;(7 kcal\/100 g) i <strong>zerowa zawarto\u015b\u0107 w\u0119glowodan\u00f3w.&nbsp;<\/strong>Nie jest to jednak \u017cadne cudo stworzone z powietrza, ale \u017cywno\u015b\u0107 stworzona z <strong>wody<\/strong>&nbsp;i <strong>glukomannanu<\/strong>, czyli b\u0142onnika zawartego w korzeniu <strong>konjac<\/strong>. Konjac pochodzi z Azji i sk\u0142ada si\u0119 g\u0142\u00f3wnie ze wspomnianego glukomannanu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/glucomannan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glukomannan<\/a>&nbsp;to <strong>rozpuszczalny b\u0142onnik<\/strong>, kt\u00f3ry <strong>wch\u0142ania wod\u0119<\/strong>, dzi\u0119ki czemu skutecznie zapewnia <strong>uczucie syto\u015bci<\/strong>,&nbsp;spowalnia wch\u0142anianie sk\u0142adnik\u00f3w od\u017cywczych do krwi, a tak\u017ce s\u0142u\u017cy jako <strong>pokarm dla bakterii jelitowych<\/strong>.&nbsp;Zdolno\u015b\u0107 glukomannanu do wi\u0105zania wody wykorzystywana jest r\u00f3wnie\u017c w produkcji samego makaronu, gdy\u017c ponad 90% jego zawarto\u015bci stanowi <strong>woda<\/strong>.&nbsp;<a href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\" class=\"ek-link\"><span class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobrze jest w\u0142\u0105czy\u0107 do swojej diety makaron konjac, je\u015bli chcemy zmniejszy\u0107 spo\u017cycie kalorii i schudn\u0105\u0107. <strong>Makaron ten nie zawiera w\u0119glowodan\u00f3w<\/strong>, ma <strong>znikom\u0105 warto\u015b\u0107 energetyczn\u0105<\/strong>, a dzi\u0119ki zawarto\u015bci <strong>b\u0142onnika<\/strong> zapewnia d\u0142ugotrwa\u0142e uczucie syto\u015bci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Przygotuj go np. z <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-sos-bolognese-z-niskokalorycznym-makaronem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sosem Bolognese<\/a> i przekonaj si\u0119 o jego zaletach na w\u0142asnej sk\u00f3rze!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>\u015arednia warto\u015b\u0107 energetyczna i zawarto\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych w makaronie konjac (100 g surowego makaronu):&nbsp;<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Warto\u015b\u0107 energetyczna<\/th><th><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th><p style=\"text-align: center\"><strong>T\u0142uszcze<\/strong><\/p><\/th><th><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/td><td>2,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_gotowac_makaron\"><\/span><strong>Jak gotowa\u0107 makaron?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Makarony kusz\u0105 <strong>prostot\u0105 <\/strong>i <strong>szybko\u015bci\u0105 przygotowania<\/strong>. Wystarczy zagotowa\u0107 wod\u0119 zgodnie z instrukcj\u0105 podan\u0105 na <strong>opakowaniu<\/strong>.&nbsp;Jednak ka\u017cdy rodzaj makaronu potrzebuje innego czasu na ugotowanie, wi\u0119c pami\u0119taj, aby dok\u0142adnie przeczyta\u0107 <strong>etykiet\u0119 opakowania<\/strong>. Jednak w wi\u0119kszo\u015bci przypadk\u00f3w makaron powinien by\u0107 gotowy w ci\u0105gu 10 minut. Ugotowany makaron odcedzamy i p\u0142uczemy pod bie\u017c\u0105c\u0105 wod\u0105, aby si\u0119 nie poskleja\u0142 i podstawa zdrowego posi\u0142ku jest gotowa.<\/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=\"Ile_kalorii_i_skladnikow_odzywczych_maja_rozne_rodzaje_makaronow\"><\/span><strong>Ile kalorii i sk\u0142adnik\u00f3w od\u017cywczych maj\u0105 r\u00f3\u017cne rodzaje makaron\u00f3w?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Makaron<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">W\u0119glowodany<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Bia\u0142ka<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">T\u0142uszcze<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0142onnik<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Makaron pszenny<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Makaron pszenny pe\u0142noziarnisty<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,9 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\"><strong>Makaron \u017cytni<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Makaron gryczany<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Makaron kukurydziany<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Makaron ry\u017cowy<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83,2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Makaron z ciecierzycy<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><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\"><strong>Makaron z grochu<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.pl\/bio-makaron-z-soczewicy-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Makaron z czerwonej soczewicy<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.pl\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Makaron Konjac<\/strong><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\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=\"O_czym_warto_pamietac\"><\/span><strong>O czym warto pami\u0119ta\u0107?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klasyczny bia\u0142y makaron jest popularnym i smacznym dodatkiem do da\u0144, ale jest ubogi w sk\u0142adniki od\u017cywcze. Zdecydowanie <strong>nie nale\u017cy unika\u0107<\/strong>&nbsp;tej przyjemno\u015bci i eliminowa\u0107 jej ze swojej diety. Zrobisz jednak lepiej dla swojego zdrowia, je\u015bli zast\u0105pisz go <strong>bardziej od\u017cywczymi alternatywami<\/strong>.&nbsp;<strong>Makaron pe\u0142noziarnisty<\/strong>&nbsp;zapewni Ci wi\u0119ksz\u0105 zawarto\u015b\u0107 <strong>b\u0142onnika<\/strong>&nbsp;i <strong>mikroelement\u00f3w.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz zwi\u0119kszy\u0107 zawarto\u015b\u0107<strong> b\u0142onnika, mikroelement\u00f3w <\/strong>i <strong>bia\u0142ka<\/strong>, u\u017cywaj\u0105c <strong>makaronu z ro\u015blin str\u0105czkowych<\/strong>.&nbsp;Je\u015bli potrzebujesz <strong>bezglutenowej alternatywy<\/strong>&nbsp;lub po prostu chcesz <strong>urozmaici\u0107 swoj\u0105 diet\u0119<\/strong>, mo\u017cesz wybiera\u0107 spo\u015br\u00f3d wielu <strong>bezglutenowych opcji.&nbsp;<\/strong>Wszystkie rodzaje makaron\u00f3w, o kt\u00f3rych m\u00f3wili\u015bmy, wraz makaronami niskokalorycznymi wykonanymi z <strong>konjac<\/strong> s\u0105 odpowiednie dla <strong>utraty wagi<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli artyku\u0142 nauczy\u0142 ci\u0119 czego\u015b nowego, nie zachowuj go dla siebie i udost\u0119pnij, dziel\u0105c si\u0119 nim ze znajomymi.\n<\/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\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>Chcesz zast\u0105pi\u0107 klasyczny makaron pszenny bardziej od\u017cywcz\u0105 alternatyw\u0105, ale nie wiesz jak to zrobi\u0107? W dzisiejszym artykule przedstawimy Ci kilka rodzaj\u00f3w makaron\u00f3w, kt\u00f3re rozwi\u0105\u017c\u0105 ten problem.<\/p>\n","protected":false},"author":156,"featured_media":390843,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6325,7357,6673,6973],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392092","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-makaron","9":"tag-odzywianie","10":"tag-plan-zywieniowy","11":"tag-zywnosc-niskokaloryczna","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>Czym zast\u0105pi\u0107 zwyk\u0142y makaron pszenny? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Czym jest makaron i jakie s\u0105 jego rodzaje? 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