{"id":424410,"date":"2023-03-07T11:12:34","date_gmt":"2023-03-07T10:12:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=424410"},"modified":"2024-05-21T15:09:45","modified_gmt":"2024-05-21T13:09:45","slug":"przystepne-cenowo-produkty-spozywcze-bogate-w-bialko","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/","title":{"rendered":"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko"},"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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#Ile_bialka_potrzebujesz_w_ciagu_dnia\" title=\"Ile bia\u0142ka potrzebujesz w ci\u0105gu dnia?\">Ile bia\u0142ka potrzebujesz w ci\u0105gu dnia?<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#Produkty_spozywcze_z_duza_zawartoscia_bialka\" title=\"Produkty spo\u017cywcze z du\u017c\u0105 zawarto\u015bci\u0105 bia\u0142ka\">Produkty spo\u017cywcze z du\u017c\u0105 zawarto\u015bci\u0105 bia\u0142ka<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#1_Kurczak\" title=\"1. Kurczak\">1. Kurczak<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#2_Tunczyk_w_puszce\" title=\"2. Tu\u0144czyk w puszce\">2. Tu\u0144czyk w puszce<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#3_Sardynki\" title=\"3. Sardynki\">3. Sardynki<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#4_Jajka\" title=\"4. Jajka\">4. Jajka<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#5_Twarog\" title=\"5. Twar\u00f3g\">5. Twar\u00f3g<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#6_Jogurt_grecki\" title=\"6. Jogurt grecki\">6. Jogurt grecki<\/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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#7_Tofu\" title=\"7. Tofu\">7. Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#8_Rosliny_straczkowe\" title=\"8. Ro\u015bliny str\u0105czkowe\">8. Ro\u015bliny str\u0105czkowe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#9_Platki_owsiane\" title=\"9. P\u0142atki owsiane\">9. P\u0142atki owsiane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#10_Orzeszki_ziemne_i_maslo_orzechowe\" title=\"10. Orzeszki ziemne i mas\u0142o orzechowe\">10. Orzeszki ziemne i mas\u0142o orzechowe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#11_Serwatkowe_i_roslinne_bialko_w_proszku\" title=\"11. Serwatkowe i ro\u015blinne bia\u0142ko w proszku\">11. Serwatkowe i ro\u015blinne bia\u0142ko w proszku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#Ile_bialka_i_energii_zawieraja_przecietnie_poszczegolne_produkty_spozywcze\" title=\"Ile bia\u0142ka i energii zawieraj\u0105 przeci\u0119tnie poszczeg\u00f3lne produkty spo\u017cywcze?\">Ile bia\u0142ka i energii zawieraj\u0105 przeci\u0119tnie poszczeg\u00f3lne produkty spo\u017cywcze?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#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>Bez wzgl\u0119du na to, czy pracujesz nad zrzuceniem wagi, zbudowaniem mi\u0119\u015bni lub utrzymaniem zdrowia, odpowiednia ilo\u015b\u0107 bia\u0142ka w diecie jest kluczowa. Jest ono przecie\u017c obecne w ca\u0142ym organizmie i ci\u0119\u017cko by\u0142oby znale\u017a\u0107 proces, w kt\u00f3rym nie uczestniczy. To dlatego tak bardzo boli fakt, \u017ce bogate w wysokiej jako\u015bci bia\u0142ka produkty s\u0105 cz\u0119sto uznawane za nieprzyjazne dla portfela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To prawda, \u017ce ich ceny id\u0105 w g\u00f3r\u0119 i regularne spo\u017cywanie \u0142ososia, steka wo\u0142owego lub dobrego holenderskiego sera na kolacj\u0119 mo\u017ce by\u0107 finansowo wymagaj\u0105ce. Jednak\u017ce te posi\u0142ki znajduj\u0105 si\u0119 na szczycie piramidy. Pod nimi znajdziesz r\u00f3\u017cne produkty, kt\u00f3re nie musz\u0105 koniecznie zrujnowa\u0107 twoich finans\u00f3w. W dzisiejszym artykule poznasz wskaz\u00f3wki odno\u015bnie do tego, jakie produkty kupowa\u0107, by nie zaniedbywa\u0107 ilo\u015bci przyjmowanego bia\u0142ka.<\/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_bialka_potrzebujesz_w_ciagu_dnia\"><\/span>Ile bia\u0142ka potrzebujesz w ci\u0105gu dnia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ostatnimi czasy ceny \u017cywno\u015bci znacz\u0105co wzros\u0142y i trudno nie by\u0107 nimi zaskoczonym. Coraz cz\u0119\u015bciej trzeba zastanawia\u0107 si\u0119 nad tym, co kupujemy w supermarkecie, a co nie jest warte swojej ceny. Produkty zwierz\u0119ce, kt\u00f3re s\u0105 najlepszym \u017ar\u00f3d\u0142em bia\u0142ka, zazwyczaj jako pierwsze s\u0105 odk\u0142adane na p\u00f3\u0142k\u0119 z uwagi na cen\u0119.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednak\u017ce osi\u0105ganie cel\u00f3w <strong>nie uda si\u0119 bez optymalnej ilo\u015bci przyjmowanych bia\u0142ek<\/strong>. Na przyk\u0142ad, aktywna osoba, kt\u00f3ra uprawia sporty si\u0142owe, potrzebuje oko\u0142o <strong>1,4-2 g protein na kg masy cia\u0142a<\/strong> dziennie. Dla kobiety, kt\u00f3ra wa\u017cy 70 kg, oznacza to 98-140 g bia\u0142ka dziennie. Je\u015bli starasz si\u0119 schudn\u0105\u0107, zaleca si\u0119 zwi\u0119kszenie ilo\u015bci przyjmowanych bia\u0142ek do 1,6-2,4 g\/kg. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na szcz\u0119\u015bcie, produkty bogate w bia\u0142ko r\u00f3\u017cni\u0105 si\u0119 cen\u0105 i je\u015bli skupisz si\u0119 na tych mniej kosztownych, mo\u017cesz z\u0142o\u017cy\u0107 dobry <strong>jad\u0142ospis z odpowiedni\u0105 ilo\u015bci\u0105 bia\u0142ka <\/strong>w <strong>przyst\u0119pnej cenie<\/strong>. Je\u015bli chcesz zrozumie\u0107 znaczenie bia\u0142ka w organizmie, przeczytaj nasz artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/bialko-rola-w-organizmie-zalecane-spozycie-zrodla-pokarmowe-i-objawy-niedoboru\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Bia\u0142ko: jego rola w organizmie, zalecane spo\u017cycie, \u017ar\u00f3d\u0142a pokarmowe i objawy niedoboru.<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Jakie \u017ar\u00f3d\u0142a bia\u0142ka s\u0105 tanie?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Jakie \u017ar\u00f3d\u0142a bia\u0142ka s\u0105 tanie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-2048x1365.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=\"Produkty_spozywcze_z_duza_zawartoscia_bialka\"><\/span>Produkty spo\u017cywcze z du\u017c\u0105 zawarto\u015bci\u0105 bia\u0142ka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kurczak\"><\/span>1. Kurczak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie oszukujmy si\u0119, jedzenie mi\u0119sa ka\u017cdego dnia nie jest najta\u0144sz\u0105 opcj\u0105. Jednak\u017ce jest to rodzaj produkt\u00f3w, kt\u00f3re pomagaj\u0105 <strong>w \u0142atwy spos\u00f3b dostarczy\u0107 organizmowi bia\u0142ka<\/strong>. Ostatecznie, 100 g mi\u0119sa z kurczaka zawiera \u015brednio do <strong>20 g bia\u0142ka<\/strong>. Regularna porcja, kt\u00f3ra wynosi oko\u0142o 150 g, zapewnia oko\u0142o <strong>30 g protein. <\/strong>Dla niekt\u00f3rych ta porcja mo\u017ce stanowi\u0107 jedn\u0105 trzeci\u0105 dziennego zapotrzebowania na bia\u0142ko.<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nawet je\u015bli na to nie wygl\u0105da, <strong>mi\u0119so z kurczaka<\/strong> jest jednym z najta\u0144szych wyj\u015b\u0107. Musisz tylko wiedzie\u0107, co robi\u0107. Cena piersi z kurczaka nie jest taka jak kiedy\u015b. Ale czy rozwa\u017ca\u0142e\u015b kupno <strong>ca\u0142ego kurczaka<\/strong> i <strong>oporz\u0105dzenie go w domu? <\/strong>Je\u015bli por\u00f3wnasz cen\u0119 ca\u0142ego kurczaka i na przyk\u0142ad piersi z kurczaka przy 100 g mi\u0119sa, zobaczysz, \u017ce mo\u017cesz dosta\u0107 ca\u0142ego kurczaka za po\u0142ow\u0119 tej ceny. W ten spos\u00f3b uzyskasz <strong>2 piersi, 2 skrzyde\u0142ka, 2 udka, ko\u015bci na zup\u0119 <\/strong>i sporo przy tym oszcz\u0119dzisz.<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawiera kurczak?<\/h3>\n\n\n\n<p>Mi\u0119so z kurczaka jest dobre nie tylko z uwagi na zawarto\u015b\u0107 bia\u0142ka, ale tak\u017ce z punktu widzenia ilo\u015bci i sk\u0142adu t\u0142uszczu. Ma <strong>nisk\u0105 zawarto\u015b\u0107 t\u0142uszczu,<\/strong> dlatego jest doskona\u0142e podczas <strong>utraty wagi<\/strong>. <strong>Piersi z kurczaka<\/strong> zawieraj\u0105 najmniejsz\u0105 ilo\u015b\u0107 t\u0142uszczu, oko\u0142o 2,6 g\/100 g. <strong>Najt\u0142ustsze s\u0105<\/strong> skrzyde\u0142ka, kt\u00f3re maj\u0105 oko\u0142o 13 g\/100 g. Nie nale\u017cy tak\u017ce zapomina\u0107 o tym, \u017ce jest r\u00f3\u017cnica mi\u0119dzy jedzeniem mi\u0119sa <strong>ze sk\u00f3rk\u0105 lub bez<\/strong>. Sk\u00f3rka zwi\u0119ksza zawarto\u015b\u0107 t\u0142uszczu nawet o <strong>25-30%<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kolejn\u0105 zalet\u0105 mi\u0119sa z kurczaka jest jego zawarto\u015b\u0107 <strong> kwas\u00f3w t\u0142uszczowych<\/strong>. W por\u00f3wnaniu do innych \u017ar\u00f3de\u0142 zawiera du\u017c\u0105 ilo\u015b\u0107 <strong>jednonienasyconych <\/strong>i <strong>wielonienasyconych <\/strong>kwas\u00f3w t\u0142uszczowych. Maj\u0105 one pozytywny wp\u0142yw na uk\u0142ad sercowo-naczyniowy i og\u00f3lne zdrowie. Poza zdrowymi t\u0142uszczami, mi\u0119so z kurczaka jest tak\u017ce bogate na przyk\u0142ad w <strong>fosfor<\/strong>, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/zinc-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cy<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.pl\/cynk-gymbeam.html\" target=\"_blank\" aria-label=\"n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n<\/a><\/strong><a href=\"https:\/\/gymbeam.pl\/cynk-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k<\/strong><\/a> i&nbsp;<a href=\"https:\/\/gymbeam.pl\/b-complex-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>witaminy z grupy B<\/strong><\/a>. <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<h3 class=\"wp-block-heading\">Mniej wi\u0119cej ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera kurczak?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Pier\u015b z kurczaka (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Skrzyde\u0142ka z kurczaka (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Udka z kurczaka (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcz<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste\u015b znudzony ci\u0105g\u0142ym jedzeniem sma\u017conej piersi z kurczaka z ry\u017cem? Zainspiruj si\u0119 naszymi przepisami, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoje menu.<\/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>Spr\u00f3buj przygotowa\u0107 na przyk\u0142ad <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-soczysta-piers-z-kurczaka-w-sosie-pomaranczowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> pier\u015b z kurczaka w sosie pomara\u0144czowym.<\/strong><\/a><\/li>\n\n\n\n<li>Wprowad\u017a do swojej kuchni troch\u0119 przyjemnego, pikantnego aromatu dzi\u0119ki <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-aromatyczne-indyjskie-curry-z-rozdrobnionym-kurczakiem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>indyjskiemu curry z szarpanym kurczakiem<\/strong><\/a> na lunch.<\/li>\n\n\n\n<li><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pieczone-piersi-z-kurczaka-w-marynacie-jogurtowej\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pieczona pier\u015b z kurczaka marynowana w jogurcie<\/strong><\/a> r\u00f3wnie\u017c mo\u017ce urozmaici\u0107 twoj\u0105 nudn\u0105 rutyn\u0119 lunchow\u0105.<\/li>\n\n\n\n<li>Mo\u017cesz r\u00f3wnie\u017c wypr\u00f3bowa\u0107 gotowe posi\u0142ki, takie jak <a href=\"https:\/\/gymbeam.pl\/fit-ready-to-eat-kurczak-z-makaronem-po-wlosku-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kurczak z makaronem po w\u0142osku<\/strong><\/a>&nbsp;lub <a href=\"https:\/\/gymbeam.pl\/fit-ready-to-eat-kurczak-curry-z-ryzem-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>curry z kurczakiem i ry\u017cem.<\/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.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Kurczak jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Kurczak jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-2048x1365.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_Tunczyk_w_puszce\"><\/span>2. Tu\u0144czyk w puszce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podobnie do mi\u0119sa, ryby r\u00f3wnie\u017c maj\u0105 du\u017c\u0105 zawarto\u015b\u0107 bia\u0142ka. Jednak\u017ce je\u015bli chcesz przestrzega\u0107 og\u00f3lnych zalece\u0144 i spo\u017cywa\u0107 <strong>1\u20132 porcje \u015bwie\u017cych ryb co tydzie\u0144<\/strong>, musia\u0142by\u015b si\u0119gn\u0105\u0107 g\u0142\u0119boko do kieszeni. Na szcz\u0119\u015bcie w tej grupie pokarm\u00f3w tak\u017ce istniej\u0105 ta\u0144sze opcje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u015awie\u017cy stek z tu\u0144czyka nie jest jedn\u0105 z nich, ale je\u015bli si\u0119gniesz po wersj\u0119 <strong>w puszce<\/strong>, mo\u017cesz cieszy\u0107 si\u0119 nim za o wiele mniejsze pieni\u0105dze. Mo\u017cesz wybiera\u0107 mi\u0119dzy tu\u0144czykiem w <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/tunczyk-w-zalewie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zalewie<\/a> lub na przyk\u0142ad w <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\">oleju ro\u015blinnym<\/a>. Te alternatywy maj\u0105 podobn\u0105 cen\u0119, ale tu\u0144czyk w zalewie jest zazwyczaj ta\u0144szy z uwagi na cen\u0119 samego oleju. Ze 100 g tu\u0144czyka <strong>uzyskujesz \u015brednio 20-25 g bia\u0142ka.<\/strong><\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tu\u0144czyk jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-421913\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawiera tu\u0144czyk?<\/h3>\n\n\n\n<p>Podczas wybierania tu\u0144czyka w puszce, poza cen\u0105 i smakiem, wiele os\u00f3b docenia jego zawarto\u015b\u0107 <strong>t\u0142uszczu <\/strong>. Tu\u0144czyk jest naturalnie <strong>chud\u0105 ryb\u0105. <\/strong>Tu\u0144czyk <strong>w zalewie<\/strong> zawiera jedynie do <strong>2 g\/100 g t\u0142uszczu<\/strong>. Jednak\u017ce ten w <strong>oleju warzywnym<\/strong> mo\u017ce w 100 g zawiera\u0107 oko\u0142o <strong>20-30 g<\/strong>. Ponadto ilo\u015b\u0107 t\u0142uszczu r\u00f3\u017cni si\u0119 w przypadku marki, wi\u0119c warto czyta\u0107 etykiety produkt\u00f3w.<\/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\">A kt\u00f3ra wersja jest lepsza? To zale\u017cy od twoich cel\u00f3w:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Je\u015bli starasz si\u0119 <strong>straci\u0107 na wadze, <\/strong>to zdecydowanie skorzystasz bardziej z <strong>tu\u0144czyka w zalewie.<\/strong><\/li>\n\n\n\n<li>Je\u015bli twoim celem jest zr\u00f3\u017cnicowana dieta, to tu\u0144czyk w oleju mo\u017ce by\u0107 doskona\u0142ym wyborem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto tu\u0144czyk ma wzgl\u0119dnie wysok\u0105 zawarto\u015b\u0107 <a href=\"https:\/\/gymbeam.pl\/witamina-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">witaminy D<\/a>, do oko\u0142o 6 \u00b5g\/100 g. Zalecana dzienna dawka to 15 \u00b5g (zalecana przez Europejski Urz\u0105d ds. Bezpiecze\u0144stwa \u017bywno\u015bci). To tak\u017ce dobre \u017ar\u00f3d\u0142o <a href=\"https:\/\/gymbeam.pl\/witamina-a-retinol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">witaminy A<\/a> lub <a href=\"https:\/\/gymbeam.pl\/witamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">witaminy B12<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5,17] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>W zwi\u0105zku z rybami cz\u0119sto pojawia si\u0119 temat ich zanieczyszczenia <strong>rt\u0119ci\u0105<\/strong>. Tu\u0144czyk jest jedn\u0105 z du\u017cych ryb, wi\u0119c jest na to bardziej podatny. Jednak\u017ce je\u015bli jest cz\u0119\u015bci\u0105 zr\u00f3\u017cnicowanej diety, a nie czym\u015b, co jesz na ka\u017cdy posi\u0142ek, <strong>nie musisz martwi\u0107 si\u0119 o skutki uboczne. <\/strong>Nie musisz si\u0119 te\u017c martwi\u0107 ci\u0119\u017ckimi metalami znajduj\u0105cymi si\u0119 w puszkowanej \u017cywno\u015bci. Puszki zabezpiecza si\u0119 w taki spos\u00f3b, by substancje te nie przedostawa\u0142y si\u0119 do \u017cywno\u015bci w ich wn\u0119trzu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,8]<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera tu\u0144czyk?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tu\u0144czyk w zalewie (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tu\u0144czyk w oleju (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211;&nbsp;400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,50 &#8211; 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nawet tak zwyk\u0142y produkt, jak tu\u0144czyk w puszce mo\u017ce zosta\u0107 przekszta\u0142cony w doskona\u0142y posi\u0142ek. Nie musisz polega\u0107 wy\u0142\u0105cznie na sa\u0142atce z makaronem i tu\u0144czykiem.<\/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>Mo\u017cesz przygotowa\u0107 przepysznego <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wrap-z-tunczykiem-pasta-z-awokado-i-warzywami\/#Recipes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>wrapa z kurczakiem.<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017ce ci r\u00f3wnie\u017c przypa\u015b\u0107 do gustu <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>pasta z tu\u0144czyka i jajek.<\/strong><\/a><\/li>\n\n\n\n<li>Je\u015bli szukasz czego\u015b bardziej egzotycznego, to przygotuj niekonwencjonaln\u0105 <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-poke-bowl-z-ryzem-i-tunczykiem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pok\u00e9 bowl.<\/strong><\/a><\/li>\n\n\n\n<li>Dobr\u0105 przek\u0105sk\u0105 mog\u0142aby by\u0107 na przyk\u0142ad <a href=\"https:\/\/gymbeam.pl\/meksykanska-salatka-z-tunczykiem-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sa\u0142atka z tu\u0144czykiem<\/a> i chlebem.<\/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=\"3_Sardynki\"><\/span>3. Sardynki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na szcz\u0119\u015bcie nie ma konieczno\u015bci ograniczania si\u0119 w tak zdrowej grupie produkt\u00f3w, jak ryby, nawet je\u015bli musisz kontrolowa\u0107, ile wydajesz. <strong>Sardynki<\/strong> tak\u017ce s\u0105 relatywnie tanim \u017ar\u00f3d\u0142em bia\u0142ka. Tak jak i w przypadku tu\u0144czyka, s\u0105 dost\u0119pne gotowe w <strong>puszce<\/strong>, podczas gdy 100 g zawiera oko\u0142o <strong>18-25 g bia\u0142ka<\/strong>. Jedna <strong>125 g<\/strong> puszka sardynek zawiera w zwi\u0105zku z tym <strong>22-31 g wysokiej jako\u015bci 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>Ponownie cena ka\u017cdej wersji mo\u017ce si\u0119 r\u00f3\u017cni\u0107, ale zwykle, ze wzgl\u0119du na wspominane wcze\u015bniej powody, <strong>sardynki <\/strong><a href=\"https:\/\/gymbeam.pl\/sardynki-w-zalewie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>w zalewie<\/strong><\/a> <strong>s\u0105 ta\u0144sze.<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawieraj\u0105 sardynki?<\/h3>\n\n\n\n<p>W por\u00f3wnaniu do tu\u0144czyka sardynki s\u0105&nbsp;<strong>bogatsze w t\u0142uszcz<\/strong>. Nawet te w zalewie zawieraj\u0105 oko\u0142o 8 g t\u0142uszczu w 100 g. Nie zapominaj r\u00f3wnie\u017c, \u017ce zawarto\u015b\u0107 t\u0142uszczu w sardynkach r\u00f3\u017cni si\u0119 naturalnie w zale\u017cno\u015bci od sezonu, kiedy zosta\u0142y z\u0142owione. Ten t\u0142uszcz jest nast\u0119pnie oczywi\u015bcie cz\u0119\u015bci\u0105 sosu, kt\u00f3ry razem z sardynkami tworzy zawarto\u015b\u0107 puszki. Jako bonus sardynki z\u0142owione latem maj\u0105 delikatniejszy smak dzi\u0119ki t\u0142uszczowi, kt\u00f3ry nagromadzi\u0142y.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli zdecydujesz si\u0119 na <a href=\"https:\/\/gymbeam.pl\/sardynki-w-oliwie-z-oliwek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardynki w oleju<\/a>, to miej \u015bwiadomo\u015b\u0107, \u017ce ich zawarto\u015b\u0107 t\u0142uszczy mo\u017ce osi\u0105ga\u0107 nawet do 30 g. Jednak\u017ce r\u00f3\u017cni si\u0119 ona pomi\u0119dzy mark\u0105 i produktem, wi\u0119c pami\u0119taj czyta\u0107 opakowania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mimo to wy\u017csza zawarto\u015b\u0107 t\u0142uszczu nie musi automatycznie oznacza\u0107 gorszego jedzenia. Sardynki, jak i inne ryby morskie, s\u0105 bogate w jednonienasycone kwasy t\u0142uszczowe, w\u0142\u0105czaj\u0105c <a href=\"https:\/\/gymbeam.pl\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3<\/strong><\/a>, kt\u00f3re s\u0105 wa\u017cne dla funkcjonowania <strong>m\u00f3zgu<\/strong>&nbsp;i <strong>serca<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[19,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poza zdrowymi t\u0142uszczami s\u0105 r\u00f3wnie\u017c dobrym \u017ar\u00f3d\u0142em <strong>witaminy D<\/strong>,&nbsp;<strong>witaminy B12<\/strong>, i <a href=\"https:\/\/gymbeam.pl\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selenu<\/a>, kt\u00f3ry s\u0142u\u017cy jako antyoksydant w organizmie. <a href=\"https:\/\/gymbeam.pl\/wapn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wap\u0144<\/a>, kt\u00f3ry jest korzystny dla naszych ko\u015bci, r\u00f3wnie\u017c jest czym\u015b, o czym warto wspomnie\u0107. Sardynki w puszce zawieraj\u0105 go bardzo du\u017co, szczeg\u00f3lnie w swoich ko\u015bciach. W zwi\u0105zku z tym nie jest z\u0142ym pomys\u0142em zjadanie ich w ca\u0142o\u015bci. <span style=\"color: #ff6600\" class=\"tadv-color\">[22]<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawieraj\u0105 sardynki?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardynki w zalewie (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sardynki w oleju (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 &#8211; 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 &#8211; 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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    <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=\"5075,28689,36262,63664,54667,54673,54646,54652,32899,60667,5951,5333\" ><\/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=\"4_Jajka\"><\/span>4. Jajka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudno b\u0119dzie znale\u017a\u0107 bardziej po\u017cywny produkt ni\u017c jajka. Zawieraj\u0105 szerok\u0105 gam\u0119 r\u00f3\u017cnych <strong>witamin<\/strong>, <strong>minera\u0142\u00f3w<\/strong> i innych <strong>bioaktywnych zwi\u0105zk\u00f3w <\/strong>oraz s\u0105 doskona\u0142ym \u017ar\u00f3d\u0142em <strong>wysokiej jako\u015bci bia\u0142ka<\/strong>. Przeci\u0119tne <strong>jajko<\/strong> zawiera go oko\u0142o <strong>7 g<\/strong>. Na przyk\u0142ad jedna porcja omletu z trzech jaj zapewni ci do 21 g bia\u0142ka. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawieraj\u0105 jajka?<\/h3>\n\n\n\n<p>W jajkach <strong>t\u0142uszcz <\/strong>idzie w parze z bia\u0142kiem. Jego znaczna wi\u0119kszo\u015b\u0107 znajduje si\u0119 w \u017c\u00f3\u0142tku, kt\u00f3re zawiera oko\u0142o <strong>5 g t\u0142uszczu<\/strong>. Osoby, kt\u00f3re staraj\u0105 si\u0119<strong> schudn\u0105\u0107, <\/strong>powinny mie\u0107 to na uwadze, bo wcze\u015bniej wspomniany omlet z trzech jaj mo\u017ce doda\u0107 do ich dziennego spo\u017cycie 15 g t\u0142uszczu, co mo\u017ce stanowi\u0107 \u0107wier\u0107 zalecanej dziennej porcji. Je\u015bli chcesz uzyska\u0107 bia\u0142ko z jaj, ale wolisz trzyma\u0107 nisk\u0105 zawarto\u015b\u0107 t\u0142uszczu, mo\u017cesz kupi\u0107 <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\">same bia\u0142ka<\/a>. Omlet ze 100 g bia\u0142ek jaj mo\u017ce da\u0107 ci do 22 g bia\u0142ka, a jego zawarto\u015b\u0107 t\u0142uszczu b\u0119dzie bliska <strong>zeru<\/strong> (co mo\u017ce si\u0119 oczywi\u015bcie zwi\u0119kszy\u0107, je\u015bli przygotujesz go na oleju). <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednak\u017ce t\u0142uszcz w jajkach sk\u0142ada si\u0119 g\u0142\u00f3wnie z <strong>nienasyconych kwas\u00f3w t\u0142uszczowych<\/strong>, kt\u00f3re s\u0105 zdrowe. Swego czasu pojawia\u0142y si\u0119 twierdzenia, \u017ce <strong>cholesterol<\/strong> w jajkach podnosi poziom cholesterolu we krwi, ale wygl\u0105da na to, \u017ce to nieprawda.<\/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 korzystnych sk\u0142adnik\u00f3w w jajkach nie ko\u0144czy si\u0119 jednak na t\u0142uszczu i bia\u0142ku. S\u0105 one na przyk\u0142ad bogate w <strong>rozpuszczalne w t\u0142uszczach witaminy, <\/strong>takie jak <strong>witamina D<\/strong>, <strong>A<\/strong> oraz <strong>witamina K. <\/strong>Co wi\u0119cej, s\u0105 one tak\u017ce dobrym \u017ar\u00f3d\u0142em <a href=\"https:\/\/gymbeam.pl\/d-biotyna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biotyny<\/a>, kt\u00f3ra wspiera poprawne funkcjonowanie uk\u0142adu nerwowego i <strong>utrzymanie zdrowych w\u0142os\u00f3w<\/strong>. Zawieraj\u0105 nawet znacz\u0105c\u0105 ilo\u015b\u0107 <a href=\"https:\/\/gymbeam.pl\/kwas-foliowy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kwasu foliowego<\/a>, co jest typowe dla produkt\u00f3w ro\u015blinnych i kluczowe na przyk\u0142ad dla <strong>poprawnego rozwoju p\u0142odu<\/strong> podczas ci\u0105\u017cy. <span style=\"color: #ff6600\" class=\"tadv-color\">[14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Artyku\u0142 <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, by je\u015b\u0107 jajka,<\/strong><\/a> opowie ci wi\u0119cej o tym temacie oraz o zawarto\u015bci innych sk\u0142adnik\u00f3w.<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawieraj\u0105 bia\u0142ka 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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>2 jajka (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Bia\u0142ka jajek (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 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\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0141atwo jest uwzgl\u0119dni\u0107 jajka w diecie i nie musisz trzyma\u0107 si\u0119 wy\u0142\u0105cznie <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-trzy-przepisy-na-jajka-na-sniadanie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omlet\u00f3w i jajecznicy.<\/strong><\/a><\/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>Przygotuj smaczn\u0105 <strong><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\">past\u0119 jajeczn\u0105<\/a>.<\/strong><\/li>\n\n\n\n<li>U\u017cyj ich, by przygotowa\u0107 na przyk\u0142ad <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>wytrawne babeczki.<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017cesz je tak\u017ce doda\u0107 do <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wytrawna-owsianka-z-jajkiem-sadzonym\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>owsianki na s\u0142ono.<\/strong><\/a><\/li>\n\n\n\n<li>Co wi\u0119cej, jajka s\u0105 wykorzystywane do przygotowania r\u00f3\u017cnych <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-placuszki-owsiane-z-jablkami-i-cynamonem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plack\u00f3w<\/strong><\/a><strong>, <\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-nalesniki-orkiszowe-z-owocami-i-maslem-orzechowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nale\u015bnik\u00f3w <\/strong><\/a><strong>lub do pieczenia przepysznych<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-czekoladowa-babka-drozdzowa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>deser\u00f3w.<\/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.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg\" alt=\"Jajka jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"Jajka jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-2048x1365.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=\"5_Twarog\"><\/span>5. Twar\u00f3g<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Produkty nabia\u0142owe s\u0105 og\u00f3lnie dobrymi \u017ar\u00f3d\u0142ami bia\u0142ka. Jednak\u017ce, je\u015bli spojrzysz na nie pod k\u0105tem stosunku ceny do wydajno\u015bci, twar\u00f3g wypada najlepiej. 100 g twarogu zawiera oko\u0142o <strong>9-12 g protein<\/strong>, a <strong>odt\u0142uszczony twar\u00f3g ma najwi\u0119cej bia\u0142ka<\/strong> ze wszystkich jego rodzaj\u00f3w. Co lepsze to fakt, \u017ce jest on tak\u017ce najta\u0144szym z nich.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Twar\u00f3g jest do\u015b\u0107 wyj\u0105tkowy z uwagi na jego <a href=\"https:\/\/gymbeam.pl\/bialko-kazeina-micelarna-1000-g-body-fit.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zawarto\u015b\u0107 bia\u0142ka kazeinowego<\/strong><\/a>. W przeciwie\u0144stwie do bia\u0142ek serwatkowych bia\u0142ka kazeinowe s\u0105 <strong>trawione i wch\u0142aniane wolniej<\/strong>, wi\u0119c twar\u00f3g jest cz\u0119sto spo\u017cywany jako \u017ar\u00f3d\u0142o wolno trawionych bia\u0142ek <strong>przed p\u00f3j\u015bciem spa\u0107<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [4]<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawiera twar\u00f3g?<\/h3>\n\n\n\n<p>Twar\u00f3g to dobre \u017ar\u00f3d\u0142o <a href=\"https:\/\/gymbeam.pl\/wapn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">wapnia<\/a>, kt\u00f3ry jest kluczowy dla <strong>formowania si\u0119 ko\u015bci i z\u0119b\u00f3w<\/strong>, <strong>przenoszenia sygna\u0142\u00f3w nerwowych<\/strong> i wielu innych funkcji. Zawiera on oko\u0142o 70-100 mg\/100 g, a zalecana dzienna dawka dla zdrowego doros\u0142ego wynosi 1000 mg. W przeciwie\u0144stwie do \u017ar\u00f3de\u0142 ro\u015blinnych wap\u0144 z produkt\u00f3w nabia\u0142owych jest <strong>bardzo dobrze wch\u0142aniany <\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera twar\u00f3g?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Twar\u00f3g bez t\u0142uszczu (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Odt\u0142uszczony twar\u00f3g (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Twar\u00f3g z pe\u0142n\u0105 zawarto\u015bci\u0105 t\u0142uszczu (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 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\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 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\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 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\">Jak w\u0142\u0105czy\u0107 twar\u00f3g do swojej diety?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dodaj na przyk\u0142ad troch\u0119 zr\u00f3\u017cnicowania do <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-tosty-francuskie-z-twarogowym-kremem-i-malinami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>porannych tost\u00f3w na s\u0142odko.<\/strong><\/a><\/li>\n\n\n\n<li>Zjedz je w formie <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-puszysty-sernik-z-nasionami-maku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>ciasta z maku i twarogu.<\/strong><\/a><\/li>\n\n\n\n<li>Przygotuj deser z twarogu <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-piernik-bialkowy-w-sloiku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>w szklance.<\/strong><\/a><\/li>\n\n\n\n<li>Mieszaj\u0105c twar\u00f3g, sardynki, <strong>cebul\u0119<\/strong>, <strong>musztard\u0119<\/strong>, <strong>s\u00f3l <\/strong>i <strong>czarny pieprz,<\/strong> mo\u017cesz stworzy\u0107 smaczn\u0105 past\u0119 z sardynek.<\/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.sk\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Twar\u00f3g jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"Twar\u00f3g jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-2048x1365.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=\"6_Jogurt_grecki\"><\/span>6. Jogurt grecki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>W przeciwie\u0144stwie do zwyk\u0142ego jogurtu, jogurt grecki ma <strong>du\u017co wi\u0119cej bia\u0142ka<\/strong>. Klasyczny bia\u0142y jogurt ma 4 g bia\u0142ka na 100 g, a jogurt grecki ma do <strong>10 g\/100 g<\/strong>. \u015aniadanie sk\u0142adaj\u0105ce si\u0119 ze 150 g jogurtu greckiego, <a href=\"https:\/\/gymbeam.pl\/granola\/gymbeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granoli<\/a> i owoc\u00f3w mo\u017ce dostarczy\u0107 ci przynajmniej 15 g bia\u0142ka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wy\u017csza zawarto\u015b\u0107 bia\u0142ka w jogurcie greckim bierze si\u0119 ze sposobu jego produkcji, gdzie <strong>cz\u0119\u015b\u0107 p\u0142ynnej serwatki jest usuwana<\/strong> z klasycznego jogurtu. Jogurt staje si\u0119 wtedy g\u0119stszy i bardziej skoncentrowany. <strong>Dwukrotna ilo\u015b\u0107 mleka<\/strong> jest wykorzystywana do jego produkcji w por\u00f3wnaniu do klasycznego jogurtu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jakie inne sk\u0142adniki od\u017cywcze zawiera jogurt grecki?<\/h3>\n\n\n\n<p>Podobnie jak twar\u00f3g, jogurt grecki jest tak\u017ce bogaty w <strong>wap\u0144.<\/strong> Zawiera do 110 mg na 100 g. Jest tak\u017ce \u017ar\u00f3d\u0142em <strong>witaminy B12<\/strong> i <strong>witaminy B2<\/strong> (ryboflawiny), kt\u00f3ra jest niezb\u0119dna do funkcjonalnego metabolizmu energii, uk\u0142adu nerwowego oraz zdrowia sk\u00f3ry. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,19]<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera jogurt grecki?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Jogurt grecki bez t\u0142uszczu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Jogurt grecki z 5% zawarto\u015bci\u0105 t\u0142uszczu<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g *<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g *<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Zawarto\u015b\u0107 t\u0142uszczu mo\u017ce si\u0119 r\u00f3\u017cni\u0107. Zale\u017cy to od tego, z jakiego mleka zrobiony jest jogurt.<\/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=\"7_Tofu\"><\/span>7. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nawet je\u015bli wolisz ro\u015blinne \u017ar\u00f3d\u0142a bia\u0142ka lub lubisz r\u00f3\u017cnicowa\u0107 nimi swoj\u0105 diet\u0119, dla ciebie r\u00f3wnie\u017c istniej\u0105 ta\u0144sze zamienniki. Jednym z nich jest <a href=\"https:\/\/gymbeam.pl\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, produkt wykonany z mleka sojowego. Zawiera ono oko\u0142o <strong>12-16 g protein na 100 g<\/strong> (w zale\u017cno\u015bci od metody produkcji). W por\u00f3wnaniu do bia\u0142ek zwierz\u0119cych, ro\u015blinne s\u0105 zazwyczaj uznawane za <strong>niekompletne<\/strong> (nie zawieraj\u0105 wszystkich aminokwas\u00f3w endogennych w optymalnej ilo\u015bci), ale <strong>soja<\/strong> pod wzgl\u0119dem zawarto\u015bci aminokwas\u00f3w jest bliska pokarmom zwierz\u0119cym.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cna kupi\u0107 tofu bez dodatk\u00f3w smakowych, z zio\u0142ami, w\u0119dzone lub marynowane. Jednak\u017ce z punktu widzenia ceny, <strong>tofu bez dodatk\u00f3w smakowych<\/strong> jest <strong>ta\u0144szym<\/strong> wyborem. Mo\u017cesz je nast\u0119pnie przyprawi\u0107 i przygotowa\u0107 w domu wedle preferencji.<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawiera tofu?<\/h3>\n\n\n\n<p>Poza byciem bogatym w bia\u0142ko tofu jest tak\u017ce dobrym \u017ar\u00f3d\u0142em <strong>wapnia<\/strong>. Jednak\u017ce zale\u017cy jaka substancja zosta\u0142a u\u017cyta do wytr\u0105cenia bia\u0142ek z soi podczas jego produkcji. <strong>Je\u015bli u\u017cyto soli wapnia<\/strong>, b\u0119dzie ono zawiera\u0142o podw\u00f3jn\u0105 ilo\u015b\u0107 (oko\u0142o 680 mg wapnia) w por\u00f3wnaniu do produktu, kt\u00f3ry produkuje si\u0119 w inny spos\u00f3b (oko\u0142o 350 mg wapnia).<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/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\">Mniej wi\u0119cej ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera tofu?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">100 g<\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 &#8211; 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Na pierwszy rzut oka tofu nie jest najbardziej atrakcyjne. Jednak\u017ce mo\u017cna je przygotowa\u0107 na niesko\u0144czenie wiele sposob\u00f3w. Jak nauczy\u0107 si\u0119 lubi\u0107 tofu?<\/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>U\u017cyj go, by stworzy\u0107 smaczn\u0105 <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-weganska-pasta-z-tofu-i-suszonymi-pomidorami\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>past\u0119 z suszonymi pomidorami.<\/strong><\/a><\/li>\n\n\n\n<li>U\u017cyj go do <strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wrapy-z-tortilli-z-tofu-i-sosem-miodowo-musztardowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">wrap\u00f3w z tortilli<\/a>.<\/strong><\/li>\n\n\n\n<li>Dodaj je do <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-czekoladowe-nalesniki-z-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ciasta na nale\u015bniki<\/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<p>Je\u015bli chcesz si\u0119 dowiedzie\u0107, jakie inne produkty ro\u015blinne mog\u0105 zast\u0105pi\u0107 mi\u0119so, przeczytaj nasz artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/roslinne-alternatywy-miesa-ktore-z-nich-sa-najlepsze-ile-zawieraja-bialka-i-czy-moga-w-pelni-zastapic-mieso\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ro\u015blinne zamienniki dla mi\u0119sa: kt\u00f3re s\u0105 najlepsze, ile maj\u0105 bia\u0142ka i jak mog\u0105 w pe\u0142ni zast\u0105pi\u0107 mi\u0119so?<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"Tofu jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"Tofu jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-2048x1365.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=\"8_Rosliny_straczkowe\"><\/span>8. Ro\u015bliny str\u0105czkowe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podczas szukania odpowiednich \u017ar\u00f3de\u0142 bia\u0142ka nie wolno przegapi\u0107 <strong>ro\u015blin str\u0105czkowych<\/strong>. Zawieraj\u0105 do <strong>20-25 g protein na 100 g<\/strong> i trudno by\u0142oby znale\u017a\u0107 co\u015b ta\u0144szego. Jednak\u017ce uwa\u017caj na ich profil od\u017cywczy. Ro\u015bliny str\u0105czkowe nie zawieraj\u0105 wszystkich <strong>aminokwas\u00f3w egzogennych w odpowiednich ilo\u015bciach<\/strong> i <strong>nie s\u0105 wi\u0119c kompletnym \u017ar\u00f3d\u0142em bia\u0142ka<\/strong>. Oznacza to, \u017ce nie s\u0105 optymalnie wykorzystywane przez organizm, by <strong>tworzy\u0107 bia\u0142ka. <\/strong>Jednak\u017ce, je\u015bli dodasz odrobin\u0119 <strong>produkt\u00f3w zwierz\u0119cych<\/strong> do swojej diety, nie b\u0119dziesz musia\u0142 si\u0119 tym martwi\u0107. Je\u015bli jeste\u015b <strong>weganinem<\/strong> lub <strong>ro\u015blinne<\/strong> produkty przewa\u017caj\u0105 w twojej diecie, upewnij si\u0119, \u017ce jesz tak\u017ce odpowiednio du\u017co <a href=\"https:\/\/gymbeam.pl\/zboza-i-platki-zbozowe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zb\u00f3\u017c<\/strong><\/a><strong>&nbsp;<\/strong>oraz <a href=\"https:\/\/gymbeam.pl\/orzechy-i-nasiona\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nasion i orzech\u00f3w<\/strong><\/a>. Poprzez \u0142\u0105czenie ro\u015blin str\u0105czkowych i zb\u00f3\u017c otrzymasz odpowiednie aminokwasy <strong>w odpowiedniej proporcji<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[4,17]<\/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\">Ro\u015bliny str\u0105czkowe<\/h3>\n\n\n\n<p>Soczewica to warzywo str\u0105czkowe z najwy\u017csz\u0105 zawarto\u015bci\u0105 bia\u0142ka. Zawiera oko\u0142o <strong>26 g bia\u0142ka w 100 g<\/strong>. Miska zupy z soczewic\u0105 z 50 g soczewicy dostarczy ci oko\u0142o 12 g bia\u0142ka. Je\u015bli dodasz na przyk\u0142ad kawa\u0142ek pieczywa \u017cytniego (oko\u0142o 9 g bia\u0142ka), to mo\u017cesz otrzyma\u0107 oko\u0142o 21 g bia\u0142ka z optymalnym sk\u0142adem aminokwas\u00f3w w jednej porcji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz zamieni\u0107 klasyczn\u0105 <strong>br\u0105zow\u0105 soczewic\u0119 <\/strong>na <strong>czerwon\u0105 <\/strong>lub <strong>czarn\u0105<\/strong>. Mo\u017cesz r\u00f3wnie\u017c uzyska\u0107 korzy\u015bci warzyw str\u0105czkowych na przyk\u0142ad z <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><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jakie inne sk\u0142adniki od\u017cywcze zawieraj\u0105 ro\u015bliny str\u0105czkowe?<\/h4>\n\n\n\n<p>Ten rodzaj warzyw str\u0105czkowych to najbogatsze \u017ar\u00f3d\u0142o <strong>\u017celaza<\/strong>. W por\u00f3wnaniu do pozosta\u0142ych zawiera go od <strong>dw\u00f3ch do trzech razy wi\u0119cej<\/strong>. Jest r\u00f3wnie\u017c dobrym \u017ar\u00f3d\u0142em <strong>b\u0142onnika<\/strong>, <strong>kwasu foliowego<\/strong>, <strong>miedzi<\/strong>, <strong>manganu<\/strong> i innych bioaktywnych zwi\u0105zk\u00f3w. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawieraj\u0105 ro\u015bliny str\u0105czkowe?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Br\u0105zowe warzywa str\u0105czkowe<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Czerwone warzywa str\u0105czkowe<\/th><th class=\"has-text-align-center\" data-align=\"center\">Czarne warzywa str\u0105czkowe<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz przygotowa\u0107 smaczn\u0105&nbsp;<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)\">zup\u0119<\/a> z warzyw str\u0105czkowych, doda\u0107 je do <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)\">sa\u0142atki<\/a> lub u\u017cy\u0107 ich do przygotowania <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-weganskie-spaghetti-bolognese\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vegan spaghetti bolognese. (opens in a new tab)\">wega\u0144skiego spaghetti bolognese.<\/a><\/strong><\/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\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"Warzywa str\u0105czkowe jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"Warzywa str\u0105czkowe jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ciecierzyca<\/h3>\n\n\n\n<p><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;wyr\u00f3\u017cnia si\u0119 po\u015br\u00f3d innych warzyw str\u0105czkowych pod k\u0105tem zawarto\u015bci <strong>aminokwas\u00f3w egzogennych.&nbsp;<\/strong>Ich zawarto\u015b\u0107 jest tak naprawd\u0119 bliska <strong>produktom pochodzenia zwierz\u0119cego<\/strong>.&nbsp;Mimo to i tak zaleca si\u0119 \u0142\u0105czenie jej <strong>z innymi \u017ar\u00f3d\u0142ami ro\u015blinnym<\/strong> (zbo\u017cami, orzechami i nasionami).&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jakie inne sk\u0142adniki od\u017cywcze zawiera ciecierzyca?<\/h4>\n\n\n\n<p>Ciecierzyca zawiera du\u017co <strong>kwasu foliowego <\/strong>&#8211; ponad <strong>trzy razy wi\u0119cej, ni\u017c wynosi rekomendowane dzienne spo\u017cycie<\/strong>.&nbsp;Ponadto jest doskona\u0142ym \u017ar\u00f3d\u0142em&nbsp;<strong>rozpuszczalnego b\u0142onnika<\/strong>. Ma w\u0142a\u015bciwo\u015bci probiotyczne i wp\u0142ywa pozytywnie na sk\u0142ad mikrobioty w twoich jelitach. <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<h4 class=\"wp-block-heading\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera ciecierzyca?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie musisz spo\u017cywa\u0107 ciecierzycy tylko w formie <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-hummus-z-ciecierzycy-na-3-rozne-sposoby\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>hummusu<\/strong><\/a>. Pasuje r\u00f3wnie\u017c idealnie do <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-salatka-cezar-z-chrupiaca-ciecierzyca\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sa\u0142atek<\/a>, jako&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-kremowy-paprykarz-z-ciecierzycy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zamiennik mi\u0119sa w sosach paprykowych<\/a>&nbsp;czy jako baza&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-falafel-z-domowym-hummusem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>do falafela.<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg\" alt=\"Ciecierzyca jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"Ciecierzyca jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Groszek<\/h3>\n\n\n\n<p>Nawet groszek nie jest a\u017c tak bardzo w tyle je\u015bli chodzi o zawarto\u015b\u0107 bia\u0142ka. Mo\u017ce zawiera\u0107 do <strong>23 g<\/strong>&nbsp;bia\u0142ka&nbsp;<strong>w 100 g<\/strong>.&nbsp;Mo\u017cesz si\u0119 r\u00f3wnie\u017c rozkoszowa\u0107 nim na przyk\u0142ad w postaci <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\">makaronu z groszku<\/a>, kt\u00f3ry zawiera podobn\u0105 ilo\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych. Je\u015bli dodasz r\u00f3wnie\u017c produkt pochodzenia zwierz\u0119cego lub pieczywo, otrzymasz doskona\u0142y posi\u0142ek z wystarczaj\u0105c\u0105 ilo\u015bci\u0105 odpowiedniego bia\u0142ka.<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawiera groszek?<\/h3>\n\n\n\n<p>To warzywo str\u0105czkowe jest bogate w <strong>witamin\u0119 B1<\/strong> (tiamin\u0119). Zawiera do 0,72 mg, czyli oko\u0142o 70% rekomendowanego dziennego spo\u017cycia zdrowej osoby doros\u0142ej. Tiamina jest niezb\u0119dna dla poprawnego funkcjonowania serca i uk\u0142adu nerwowego. Groszek jest r\u00f3wnie\u017c bogaty na przyk\u0142ad w <strong>magnez<\/strong><strong>,<\/strong>&nbsp;<strong>fosfor, witamin\u0119 K <\/strong>oraz <strong>b\u0142onnik. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2,17,19]<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera groszek?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/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\">Fasola<\/h3>\n\n\n\n<p>Dieta zawieraj\u0105ca du\u017co warzyw str\u0105czkowych zdecydowanie nie musi by\u0107 nudna. Opr\u00f3cz wspominanej ju\u017c soczewicy, ciecierzycy czy groszku, mo\u017cna wybiera\u0107 spo\u015br\u00f3d wielu rodzaj\u00f3w fasoli. Mo\u017cesz wypr\u00f3bowa\u0107 <strong>czerwon\u0105 fasol\u0119<\/strong>,&nbsp;<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\">czarn\u0105 fasol\u0119<\/a>, <strong>bia\u0142\u0105 fasol\u0119<\/strong>, <strong>adzuki<\/strong>,&nbsp;<strong>pinto<\/strong> lub na przyk\u0142ad <strong>fasol\u0119 mung<\/strong>. Wszystkie dostarcz\u0105 ci znacz\u0105cej ilo\u015bci bia\u0142ka w ilo\u015bci wahaj\u0105cej si\u0119 pomi\u0119dzy <strong>20-25 g \/ 100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jakie inne sk\u0142adniki od\u017cywcze zawiera fasola?<\/h4>\n\n\n\n<p>Jest bogata w <strong>b\u0142onnik<\/strong>, <strong>kwas foliowy<\/strong>,&nbsp;<strong>witamin\u0119 B3 <\/strong>(niacyn\u0119), <strong>potas<\/strong>, <strong>mied\u017a<\/strong>, <strong>fosfor, <\/strong><strong>magnez <\/strong>i wiele innych witamin, minera\u0142\u00f3w i bioaktywnych zwi\u0105zk\u00f3w.<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<h4 class=\"wp-block-heading\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawiera fasola?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Czerwona fasola<\/th><th class=\"has-text-align-center\" data-align=\"center\">Czarna fasola<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Fasola mung<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Fasola pinto<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fasola adzuki<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istniej\u0105 niezliczone sposoby na w\u0142\u0105czenie fasoli do swojej diety.<\/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>Zr\u00f3b z niej na przyk\u0142ad przepyszn\u0105 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-pasta-z-ciecierzycy-i-fasoli\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>past\u0119 do smarowania.<\/strong><\/a><\/li>\n\n\n\n<li>Dodaj j\u0105 do <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-salatka-z-fasola-i-tunczykiem\/\"><strong>sa\u0142atki<\/strong><\/a> lub kolorowego&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-szybkie-burrito-sniadaniowe-z-fasola-awokado-i-jajkami\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>burrito.<\/strong><\/a><\/li>\n\n\n\n<li>Fasol\u0119 mo\u017cna spo\u017cywa\u0107 r\u00f3wnie\u017c w s\u0142odkich przepisach, na przyk\u0142ad w <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-czekoladowe-brownie-z-fasoli\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fasolowym brownie.<\/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<p>Je\u015bli potrzebujesz pomocy w wyborze odpowiedniego ro\u015blinnego \u017ar\u00f3d\u0142a bia\u0142ka, to przeczytaj nasz artyku\u0142 o tytule <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 ro\u015blinne \u017ar\u00f3d\u0142a bia\u0142ka i dlaczego powinno si\u0119 w\u0142\u0105czy\u0107 je 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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"Fasola jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"Fasola jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-2048x1365.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=\"9_Platki_owsiane\"><\/span>9. P\u0142atki owsiane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u015br\u00f3d zb\u00f3\u017c <a href=\"https:\/\/gymbeam.pl\/bezglutenowe-platki-owsiane-drobno-mielone-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0142atki owsiane<\/a> prowadz\u0105 pod k\u0105tem zawarto\u015bci bia\u0142ka. Przeci\u0119tnie maj\u0105 do <strong>14 g bia\u0142ka w 100 g,<\/strong> podczas gdy inne rodzaje maj\u0105 go tylko oko\u0142o <strong>10 g\/100 g.&nbsp;<\/strong>W por\u00f3wnaniu do innych zb\u00f3\u017c p\u0142atki owsiane maj\u0105 r\u00f3wnie\u017c <strong>lepsze spektrum aminokwas\u00f3w<\/strong>. W dalszym ci\u0105gu jest to niekompletne \u017ar\u00f3d\u0142o bia\u0142ka, ale jest podobne <strong>do ro\u015blin str\u0105czkowych<\/strong> pod k\u0105tem egzogennych aminokwas\u00f3w. <span style=\"color: #ff6600\" class=\"tadv-color\">[9,15,18]<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawieraj\u0105 p\u0142atki owsiane?<\/h3>\n\n\n\n<p>P\u0142atki owsiane wyr\u00f3\u017cniaj\u0105 si\u0119 pod k\u0105tem zawarto\u015bci <a href=\"https:\/\/gymbeam.pl\/blonnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0142onnika<\/a> wynosz\u0105cej do <strong>10 g\/100 g<\/strong>. Jedna 50 g porcja mo\u017ce w zwi\u0105zku z tym pokry\u0107 oko\u0142o <strong>jedn\u0105 pi\u0105t\u0105 <\/strong>dziennego rekomendowanego zapotrzebowania na b\u0142onnik (<strong>rekomendowane dzienne spo\u017cycie b\u0142onnika wynosi 25 g<\/strong>). B\u0142onnik zawarty konkretnie w p\u0142atkach owsianych nazywamy <strong><a href=\"https:\/\/gymbeam.pl\/beta-glukany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-glukanami<\/a><\/strong> i jego pozytywne dzia\u0142anie zosta\u0142o udowodnione, je\u015bli chodzi o <strong>obni\u017canie poziomu cholesterolu we krwi<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [6,12,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponadto p\u0142atki owsiane s\u0105 r\u00f3wnie\u017c bogate w <a href=\"https:\/\/gymbeam.pl\/potas-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potas<\/a>, <a href=\"https:\/\/gymbeam.pl\/magnez-chelatowany-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnez<\/a>, <strong>kwas foliowy<\/strong>&nbsp;i <strong>witamin\u0119 E<\/strong>, kt\u00f3ra dzia\u0142a jako <strong>antyoksydant <\/strong>w organizmie.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/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\">Mniej wi\u0119cej ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawieraj\u0105 p\u0142atki owsiane?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/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\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Je\u015bli znudzi\u0142o ci si\u0119 jedzenie owsianki codziennie rano, to wypr\u00f3buj co\u015b innego.<\/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>Ugotuj interesuj\u0105c\u0105 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-owsianka-z-kakao-i-kawa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>owsiank\u0119 z kakao i kaw\u0105.<\/strong><\/a><\/li>\n\n\n\n<li>Mo\u017cesz r\u00f3wnie\u017c przygotowa\u0107 wytrawn\u0105 owsiank\u0119, na przyk\u0142ad <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-wytrawna-owsianka-z-jajkiem-sadzonym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>z jajkiem.<\/strong><\/a><\/li>\n\n\n\n<li>Wykorzystaj p\u0142atki owsiane do przygotowania <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-placuszki-owsiane-z-jablkami-i-cynamonem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>placuszk\u00f3w.<\/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<p>Je\u015bli chcesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat dzia\u0142ania i zalet p\u0142atk\u00f3w owsianych, to przeczytaj nasz kolejny artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/platki-owsiane-jakie-skladniki-odzywcze-zawieraja-i-dlaczego-warto-wlaczyc-je-do-swojej-diety\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>P\u0142atki owsiane: jakie sk\u0142adniki od\u017cywcze zawieraj\u0105 i dlaczego warto w\u0142\u0105czy\u0107 je 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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"P\u0142atki owsiane jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"P\u0142atki owsiane jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.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=\"10_Orzeszki_ziemne_i_maslo_orzechowe\"><\/span>10. Orzeszki ziemne i mas\u0142o orzechowe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>My\u015blimy o orzeszkach ziemnych jako o orzechach, ale tak naprawd\u0119 s\u0105 <strong>str\u0105czkami<\/strong>. W zwi\u0105zku z tym ilo\u015b\u0107 zawartego w nich bia\u0142ka jest wy\u017csza ni\u017c na przyk\u0142ad w migda\u0142ach lub innych orzechach i wynosi oko\u0142o <strong>26 g\/100 g<\/strong>. Podobnie do pozosta\u0142ych ro\u015blinnych \u017ar\u00f3de\u0142 bia\u0142ka, orzeszki ziemne <strong>nie s\u0105 dobrze zbilansowanym \u017ar\u00f3d\u0142em bia\u0142ka<\/strong>, poniewa\u017c nie zawieraj\u0105 pe\u0142nego spektrum egzogennych aminokwas\u00f3w w optymalnych ilo\u015bciach. Jednak\u017ce s\u0105 doskona\u0142ym dodatkiem do diety, oboj\u0119tnie czy w formie ca\u0142ych <a href=\"https:\/\/gymbeam.pl\/orzechy-ziemne.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orzeszk\u00f3w<\/a>, <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\">mas\u0142a orzechowego <\/a>czy&nbsp;<strong>oleju z orzeszk\u00f3w ziemnych<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[17]<\/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\">Jakie inne sk\u0142adniki od\u017cywcze zawieraj\u0105 orzeszki ziemne?<\/h3>\n\n\n\n<p>Pomimo wysokiej zawarto\u015bci bia\u0142ka, orzeszki ziemne nie mog\u0105 by\u0107 traktowane jako ro\u015bliny str\u0105czkowe. Zawieraj\u0105 <strong>du\u017co t\u0142uszczu<\/strong>. Zawieraj\u0105 oko\u0142o <strong>49 g t\u0142uszczu<\/strong> w 100 g orzeszk\u00f3w ziemnych. W zwi\u0105zku z tym nie powinno si\u0119 ich je\u015b\u0107 zbyt du\u017co. Mo\u017cesz u\u017cy\u0107 tej samej rekomendacji co w przypadku orzech\u00f3w, czyli <strong>1 gar\u015b\u0107 na dzie\u0144<\/strong>, kt\u00f3ra odpowiada oko\u0142o <strong>30 g orzeszk\u00f3w ziemnych <\/strong>(jednak\u017ce zale\u017cy to od twojego ca\u0142kowitego dziennego spo\u017cycia energii).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orzeszki ziemne maj\u0105 wysok\u0105 proporcj\u0119 <strong>nienasyconych kwas\u00f3w t\u0142uszczowych<\/strong>, a w szczeg\u00f3lno\u015bci <strong>kwasu oleinowego<\/strong>. S\u0105 r\u00f3wnie\u017c bogate w <strong>witamin\u0119 E<\/strong>&nbsp;lub&nbsp;<a href=\"https:\/\/gymbeam.pl\/witamina-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">witamin\u0119 B1<\/a> (tiamin\u0119), kt\u00f3ra jest wa\u017cn\u0105 cz\u0119\u015bci\u0105 metabolizmu w\u0119glowodan\u00f3w. Zawieraj\u0105 r\u00f3wnie\u017c wysok\u0105 ilo\u015b\u0107 <strong>potasu<\/strong>, <strong>magnezu <\/strong>oraz <strong>fosforu<\/strong>. <span style=\"color: #ff6600\">[16]<\/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\">Mniej wi\u0119cej ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawieraj\u0105 orzeszki ziemne?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Orzeszki ziemne (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Mas\u0142o orzechowe (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">627 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17&nbsp; g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orzeszki ziemne i mas\u0142o orzechowe mog\u0105 by\u0107 r\u00f3wnie\u017c wykorzystywane, aby stworzy\u0107 ciekawe przepisy.<\/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>Przygotuj przepyszne <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-ciastka-bez-pieczenia-z-kremem-orzechowym-i-czekolada\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>ciastka z mas\u0142a orzechowego i czekolady.<\/strong><\/a><\/li>\n\n\n\n<li>Dodaj je do&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-batoniki-z-maslem-orzechowym-i-dzemem-truskawkowym\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>batonik\u00f3w owsianych.<\/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<p>Czy chcesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat mas\u0142a orzechowego? Nasz artyku\u0142 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/maslo-z-orzeszkow-ziemnych-jak-wybrac-najlepsze-i-jaki-ma-ono-wplyw-na-twoje-zdrowie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Mas\u0142o orzechowe: jak wybra\u0107 najlepsze i jaki wp\u0142yw ma na nasze zdrowie,<\/strong><\/a>&nbsp;ma wszystkie odpowiedzi.<\/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\/2023\/02\/DSC05154-1124x749.jpg\" alt=\"Orzeszki ziemne jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"Orzeszki ziemne jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-2048x1365.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=\"11_Serwatkowe_i_roslinne_bialko_w_proszku\"><\/span>11. Serwatkowe i ro\u015blinne bia\u0142ko w proszku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bia\u0142ko w formie suplement\u00f3w diety np. r\u00f3\u017cne <a href=\"https:\/\/gymbeam.pl\/bialko\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bia\u0142ka w proszku<\/a>, r\u00f3wnie\u017c mog\u0105 by\u0107 <strong>sta\u0142ym elementem diety<\/strong> i \u017ar\u00f3d\u0142em <strong>wysokiej jako\u015bci bia\u0142ek<\/strong>. Na pierwszy rzut oka mo\u017ce si\u0119 wydawa\u0107, \u017ce ten produkt kosztuje fortun\u0119 i b\u0119dziesz \u017ca\u0142owa\u0107 zakupu. Jednak, je\u015bli spr\u00f3bujesz przeliczy\u0107, ile <strong>porcji<\/strong> bia\u0142ka znajduje si\u0119 w jednym opakowaniu, zrozumiesz, \u017ce wychodzi to do\u015b\u0107 tanio.<\/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\/bialko-serwatkowe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bia\u0142ko serwatkowe<\/a>, najpopularniejsze i najwy\u017cszej jako\u015bci bia\u0142ko ze wszystkich, jest doskona\u0142ym \u017ar\u00f3d\u0142em <strong>wysokiej jako\u015bci <\/strong>i <strong>\u0142atwo strawnego <\/strong> bia\u0142ka. Najcz\u0119\u015bciej u\u017cywany <a href=\"https:\/\/gymbeam.pl\/bialko-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentrat serwatki<\/a> zawiera <strong>70-80% protein<\/strong>, co oznacza, \u017ce jedna porcja 30 g zapewni ci oko\u0142o 21-24 g bia\u0142ka. Weganie lub osoby, kt\u00f3re unikaj\u0105 bia\u0142ka serwatkowego na przyk\u0142ad z powod\u00f3w zdrowotnych, mog\u0105 wybiera\u0107 z <a href=\"https:\/\/gymbeam.pl\/bialko-roslinne\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bia\u0142ek ro\u015blinnych w proszku<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie b\u00f3j si\u0119 w\u0142\u0105czy\u0107 bia\u0142ka w proszku do swojej diety. Poni\u017cej przedstawiamy kilka pomys\u0142\u00f3w, kiedy i jak go u\u017cywa\u0107.<\/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>Je\u015bli masz problem ze spo\u017cywaniem <strong>wystarczaj\u0105cej ilo\u015bci bia\u0142ka<\/strong> ze swojej&nbsp;<strong>regularnej diety.<\/strong><\/li>\n\n\n\n<li>Bia\u0142ka w proszku s\u0105 r\u00f3wnie\u017c doskona\u0142\u0105 pomoc\u0105, kiedy musisz <strong>wzbogaci\u0107 swoje jedzenie bia\u0142kiem<\/strong>, ale nie masz innych produkt\u00f3w, z kt\u00f3rymi m\u00f3g\u0142by\u015b je po\u0142\u0105czy\u0107. \u0141atwym sposobem jest wymieszanie go na przyk\u0142ad ze swoj\u0105 \u015bniadaniow\u0105 <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/przepis-fitness-waniliowa-pieczona-owsianka-proteinowa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">owsiank\u0105<\/a>.<\/li>\n\n\n\n<li>S\u0105 r\u00f3wnie\u017c idealne do szybkiej suplementacji bia\u0142ka <strong>po treningu.<\/strong><\/li>\n\n\n\n<li>S\u0105 przydatne kiedy jeste\u015b w drodze lub potrzebujesz szybkiego \u017ar\u00f3d\u0142a bia\u0142ka. <\/li>\n\n\n\n<li>Mog\u0105 sprawi\u0107, \u017ce twoja dieta b\u0119dzie bardziej <strong>zr\u00f3\u017cnicowana <\/strong>i interesuj\u0105ca.<\/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\">Ile energii i sk\u0142adnik\u00f3w od\u017cywczych zawieraj\u0105 bia\u0142ka w proszku?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko serwatkowe (koncentrat)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bia\u0142ko ro\u015blinne<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">385 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,6 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\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*Zawarto\u015b\u0107 zale\u017cy od rodzaju bia\u0142ka ro\u015blinnego.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz przeczyta\u0107 wi\u0119cej na temat r\u00f3\u017cnic pomi\u0119dzy poszczeg\u00f3lnymi rodzajami bia\u0142ka w proszku w artykule <a class=\"ek-link\" href=\"https:\/\/gymbeam.pl\/blog\/jak-wybrac-odpowiednie-bialko-na-utrate-wagi-lub-przyrost-masy-miesniowej\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Jak wybra\u0107 odpowiednie bia\u0142ka dla utraty wagi oraz wzrostu mi\u0119\u015bni?&nbsp;<\/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=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"Bia\u0142ka w proszku jako \u017ar\u00f3d\u0142o bia\u0142ka\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"Bia\u0142ka w proszku jako \u017ar\u00f3d\u0142o bia\u0142ka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.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=\"Ile_bialka_i_energii_zawieraja_przecietnie_poszczegolne_produkty_spozywcze\"><\/span>Ile bia\u0142ka i energii zawieraj\u0105 przeci\u0119tnie poszczeg\u00f3lne produkty spo\u017cywcze?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teraz ju\u017c masz poj\u0119cie, jakie bardziej przyst\u0119pne cenowo produkty mog\u0105 pom\u00f3c ci utrzyma\u0107 wystarczaj\u0105ce spo\u017cycie bia\u0142ka. Artyku\u0142 <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 przemyci\u0107 wi\u0119cej bia\u0142ka do swojej diety<\/strong><\/a> oferuje wi\u0119cej wskaz\u00f3wek, jak zwi\u0119kszy\u0107 ilo\u015b\u0107 bia\u0142ka w swojej diecie.<\/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\">Produkt (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/th><th class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pier\u015b z kurczaka<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Skrzyde\u0142ka z kurczaka<\/td><td class=\"has-text-align-center\" data-align=\"center\">191 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Udka z kurczaka<\/td><td class=\"has-text-align-center\" data-align=\"center\">121 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0144czyk z zalewie<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tu\u0144czyk w oleju<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardynki w zalewie<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sardynki w oleju<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jajka<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ka jajek<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Twar\u00f3g bez t\u0142uszczu<\/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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Odt\u0142uszczony twar\u00f3g<\/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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Twar\u00f3g z pe\u0142n\u0105 zawarto\u015bci\u0105 t\u0142uszczu<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jogurt grecki<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Warzywa str\u0105czkowe<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 &#8211; 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 &#8211; 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ciecierzyca<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Groszek<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fasola<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 &#8211; 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u0142atki owsiane<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Orzeszki ziemne<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko serwatkowe<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"O_czym_warto_pamietac\"><\/span>O czym warto pami\u0119ta\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ceny \u017cywno\u015bci rosn\u0105 stopniowo i, m\u00f3wi\u0105c og\u00f3lnie, produkty pochodzenia zwierz\u0119cego, kt\u00f3re s\u0105 dobrym \u017ar\u00f3d\u0142em bia\u0142ka, s\u0105 najdro\u017csze. Jednak\u017ce po przeczytaniu dzisiejszego artyku\u0142u mo\u017cesz zobaczy\u0107, \u017ce istniej\u0105 sposoby na poradzenie sobie z tym. Mo\u017cesz wybiera\u0107 produkty, kt\u00f3re s\u0105 bardziej przyst\u0119pne cenowo, jednocze\u015bnie dalej utrzymuj\u0105c wystarczaj\u0105ce spo\u017cycie bia\u0142ka. Nie musisz rezygnowa\u0107 z mi\u0119sa, ryb lub nabia\u0142u. Ponadto z\u0142ym pomys\u0142em nie jest w\u0142\u0105czenie niekt\u00f3rych ro\u015blinnych \u017ar\u00f3de\u0142 bia\u0142ka do swojej diety, jako i\u017c s\u0105 one ta\u0144sze i jednocze\u015bnie dostarcz\u0105 twojemu organizmowi innych korzystnych skalnik\u00f3w od\u017cywczych. <\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dzi\u015b bardziej ni\u017c kiedykolwiek musimy mie\u0107 na uwadze ceny \u017cywno\u015bci podczas zakup\u00f3w. Mi\u0119so i produkty zwierz\u0119ce znajduj\u0105 si\u0119 w\u015br\u00f3d kosztownych produkt\u00f3w. S\u0105 jednak jeszcze inne, ta\u0144sze, kt\u00f3re zawieraj\u0105 du\u017co bia\u0142ka. Przeczytaj, by dowiedzie\u0107 si\u0119, kt\u00f3re to produkty.<\/p>\n","protected":false},"author":156,"featured_media":421862,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[129],"tags":[6277,7129,7357,6673],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-424410","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-bialko","9":"tag-bialko-w-proszku","10":"tag-odzywianie","11":"tag-plan-zywieniowy","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>Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tanie i bogate w wysokiej jako\u015bci bia\u0142ka produkty, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoj\u0105 diet\u0119. Wybieraj pomi\u0119dzy produktami pochodzenia zwierz\u0119cego i ro\u015blinnymi.\" \/>\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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Tanie i bogate w wysokiej jako\u015bci bia\u0142ka produkty, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoj\u0105 diet\u0119. Wybieraj pomi\u0119dzy produktami pochodzenia zwierz\u0119cego i ro\u015blinnymi.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-07T10:12:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-21T13:09:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.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=\"Zuzana G\u00e1likov\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=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"26 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko\",\"datePublished\":\"2023-03-07T10:12:34+00:00\",\"dateModified\":\"2024-05-21T13:09:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\"},\"wordCount\":5340,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png\",\"keywords\":[\"bia\u0142ko\",\"bia\u0142ko w proszku\",\"od\u017cywianie\",\"plan \u017cywieniowy\"],\"articleSection\":[\"Dieta i zdrowy styl \u017cycia\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\",\"url\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\",\"name\":\"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png\",\"datePublished\":\"2023-03-07T10:12:34+00:00\",\"dateModified\":\"2024-05-21T13:09:45+00:00\",\"description\":\"Tanie i bogate w wysokiej jako\u015bci bia\u0142ka produkty, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoj\u0105 diet\u0119. Wybieraj pomi\u0119dzy produktami pochodzenia zwierz\u0119cego i ro\u015blinnymi.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Cenovo dostupn\u00e9 potraviny bohat\u00e9 na bielkoviny\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko\"}]},{\"@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\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko - GymBeam Blog","description":"Tanie i bogate w wysokiej jako\u015bci bia\u0142ka produkty, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoj\u0105 diet\u0119. Wybieraj pomi\u0119dzy produktami pochodzenia zwierz\u0119cego i ro\u015blinnymi.","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\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/","og_type":"article","og_title":"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko - GymBeam Blog","og_description":"Tanie i bogate w wysokiej jako\u015bci bia\u0142ka produkty, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoj\u0105 diet\u0119. Wybieraj pomi\u0119dzy produktami pochodzenia zwierz\u0119cego i ro\u015blinnymi.","og_url":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/","og_site_name":"GymBeam Blog","article_published_time":"2023-03-07T10:12:34+00:00","article_modified_time":"2024-05-21T13:09:45+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"26 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#article","isPartOf":{"@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko","datePublished":"2023-03-07T10:12:34+00:00","dateModified":"2024-05-21T13:09:45+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/"},"wordCount":5340,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png","keywords":["bia\u0142ko","bia\u0142ko w proszku","od\u017cywianie","plan \u017cywieniowy"],"articleSection":["Dieta i zdrowy styl \u017cycia"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/","url":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/","name":"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png","datePublished":"2023-03-07T10:12:34+00:00","dateModified":"2024-05-21T13:09:45+00:00","description":"Tanie i bogate w wysokiej jako\u015bci bia\u0142ka produkty, kt\u00f3re mog\u0105 zr\u00f3\u017cnicowa\u0107 twoj\u0105 diet\u0119. Wybieraj pomi\u0119dzy produktami pochodzenia zwierz\u0119cego i ro\u015blinnymi.","breadcrumb":{"@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/bilkoviny-FB-.png","width":1200,"height":628,"caption":"Cenovo dostupn\u00e9 potraviny bohat\u00e9 na bielkoviny"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.pl\/blog\/przystepne-cenowo-produkty-spozywcze-bogate-w-bialko\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Przyst\u0119pne cenowo produkty spo\u017cywcze bogate w bia\u0142ko"}]},{"@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\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/424410","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\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=424410"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/424410\/revisions"}],"predecessor-version":[{"id":570247,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/424410\/revisions\/570247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/421862"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=424410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=424410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=424410"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=424410"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=424410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}