{"id":671917,"date":"2025-01-30T11:27:10","date_gmt":"2025-01-30T10:27:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=671917"},"modified":"2025-03-04T14:00:09","modified_gmt":"2025-03-04T13:00:09","slug":"przepis-fitness-fermentowane-warzywa","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/przepis-fitness-fermentowane-warzywa\/","title":{"rendered":"Przepis fitness: Fermentowane warzywa"},"content":{"rendered":"\n<p>Fermentowane warzywa lub kiszonki s\u0105 bogate w witaminy i <b><strong>wa\u017cne probiotyki i prebiotyki<\/strong><\/b>. Ponadto s\u0105 doskona\u0142ym sposobem na zr\u00f3\u017cnicowanie swojego spo\u017cycia warzyw. Opr\u00f3cz doskona\u0142ego smaku <b><strong>\u0142atwo si\u0119 je przygotowuje<\/strong><\/b> i dos\u0142ownie ka\u017cdy mo\u017ce je zrobi\u0107 w domu. Na koniec mo\u017cesz doprawi\u0107 je octem jab\u0142kowym wed\u0142ug w\u0142asnego uznania.<\/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<h3 class=\"wp-block-heading\">B\u0119dziesz potrzebowa\u0107:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1200 g bia\u0142ej kapusty<\/li>\n\n\n\n<li>250g marchewki<\/li>\n\n\n\n<li>240 g czerwonej papryki<\/li>\n\n\n\n<li>130 g bia\u0142ej cebuli<\/li>\n\n\n\n<li>4 <a href=\"https:\/\/gymbeam.pl\/bio-liscie-laurowe-sonnentor.html\" target=\"_blank\" rel=\"noreferrer noopener\">li\u015bcie laurowe<\/a><\/li>\n\n\n\n<li>10 kulek czarnego pieprzu<\/li>\n\n\n\n<li>6 kulek ziela angielskiego<\/li>\n\n\n\n<li>2 z\u0105bki czosnku<\/li>\n\n\n\n<li>30 g <a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">soli<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/bio-ocet-jablkowy-gymbeam.html\">ocet jab\u0142kowy<\/a> do smaku<\/li>\n<\/ul>\n<\/div>\n\n\n\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=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-26.png\" alt=\"Fermentowane warzywa - sk\u0142adniki\" class=\"wp-image-671150\" title=\"Fermentowane warzywa - sk\u0142adniki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-26.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-26-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n<\/div>\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=\"86224,48913,86164,29851,30340,5951,78073,28928\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Spos\u00f3b przygotowania:<\/h3>\n\n\n\n<p><b><strong>Umyj warzywa i pokr\u00f3j <\/strong><\/b>na ma\u0142e paski. Jest to wa\u017cne, poniewa\u017c wi\u0119ksze kawa\u0142ki posiekanych warzyw b\u0119d\u0105 fermentowa\u0107 d\u0142u\u017cej. <strong>Wrzu\u0107 i wymieszaj przygotowane warzywa w wi\u0119kszej misce z <a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">sol\u0105<\/a> i przyprawami bez li\u015bci laurowych,<\/strong> aby nie po\u0142ama\u0142y si\u0119 w mieszance. Po odstawieniu ich na jaki\u015b czas, kiedy warzywa zaczn\u0105<b><strong> puszcza\u0107 soki<\/strong><\/b>, <b><strong>odci\u015bnij<\/strong><\/b> je mocno kilka raz i przenie\u015b do czystego pojemnika. Podczas przek\u0142adania ich do s\u0142oika, stopniowo dodawaj <a href=\"https:\/\/gymbeam.pl\/bio-liscie-laurowe-sonnentor.html\"><b><strong>li\u015bcie laurowe<\/strong><\/b><\/a> na <b><strong>ka\u017cd\u0105 warstw\u0119<\/strong><\/b>. Kiedy s\u0142oik b\u0119dzie pe\u0142en, wlej pozosta\u0142y sok i doci\u015bnij warzywa, aby <b><strong>soki podesz\u0142y na wierzch<\/strong><\/b>. <b><strong>Nie zamykaj s\u0142oika z warzywami,<\/strong><\/b> aby umo\u017cliwi\u0107 ucieczk\u0119 dwutlenku w\u0119gla (CO2) wytwarzanego podczas fermentacji. Jednak najlepiej jest u\u017cy\u0107 pojemnika, kt\u00f3ry ma ju\u017c wbudowany ten <b><strong>system ci\u015bnieniowy.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Warzywa fermentuj\u0105 nawet w normalnej temperaturze pokojowej, ale <b><strong>lepiej jest przechowywa\u0107 je w ch\u0142odnym miejscu, w kt\u00f3rym temperatura wynosi oko\u0142o 10-15\u00b0C<\/strong><\/b>. Ca\u0142y proces <b><strong>zajmuje 7-15 dni<\/strong><\/b>, w zale\u017cno\u015bci od ilo\u015bci i temperatury. Procesowi fermentacji towarzyszy typowe bulgotanie, kt\u00f3re stopniowo zanika. Prawid\u0142owo sfermentowane warzywa <b><strong>trac\u0105 swoj\u0105 naturaln\u0105 twardo\u015b\u0107 <\/strong><\/b>i rozwijaj\u0105 charakterystyczny przyjemnie kwa\u015bny smak. Po fermentacji najlepiej jest<b><strong> przenie\u015b\u0107<\/strong><\/b> warzywa<b><strong> do szczelnego pojemnika i przechowywa\u0107 je w ni\u017cszej temperaturze pokojowej<\/strong><\/b>, najlepiej w lod\u00f3wce. Podczas podawania <b><strong>warzywa<\/strong><\/b> mo\u017cna doprawi\u0107 wed\u0142ug uznania <a href=\"https:\/\/gymbeam.pl\/bio-ocet-jablkowy-gymbeam.html\"><b><strong>octem jab\u0142kowym<\/strong><\/b><\/a>, kt\u00f3ry <b><strong>nadaje im naturalnie kwa\u015bny smak z owocow\u0105 nut\u0105<\/strong><\/b>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-29.png\" alt=\"Fermentowane warzywa\" class=\"wp-image-671166\" title=\"Fermentowane warzywa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-29.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/Navrh-bez-nazvu-29-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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\">Warto\u015bci od\u017cywcze<\/th><th class=\"has-text-align-center\" data-align=\"center\">Dla ca\u0142ej przygotowanej porcji<\/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\">635 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\">25 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\">98 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 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\">49 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Fermentowane warzywa smakuj\u0105 doskonale samodzielnie, ale mo\u017cesz je tak\u017ce wykorzysta\u0107 w sa\u0142atkach lub jako dodatek do mi\u0119sa lub jego ro\u015blinnych alternatyw.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie wahaj si\u0119 podzieli\u0107 z nami <b><strong>swoim dzie\u0142em<\/strong><\/b> w mediach spo\u0142eczno\u015bciowych, taguj\u0105c <b><strong>#gymbeampl.<\/strong><\/b><\/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\/seasonings\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSeasonings\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nie ma znaczenia, czy nazwiesz to fermentowanymi warzywami, marynowanymi warzywami czy po prostu piklami. Tak czy inaczej, otrzymasz pyszne danie pe\u0142ne witamin, probiotyk\u00f3w i prebiotyk\u00f3w, kt\u00f3re s\u0105 \u015bwietne dla Twojego zdrowia. Spr\u00f3buj zrobi\u0107 je samodzielnie dzi\u0119ki temu prostemu przepisowi!<\/p>\n","protected":false},"author":141,"featured_media":671213,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8515,8506,8512,8513,8514,128],"tags":[8172,6565,7651],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-671917","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bez-laktozy","8":"category-przekaski","9":"category-weganskie","10":"category-wegetarianskie","11":"category-bezglutenowe","12":"category-fitness-przepisy","13":"tag-marchewka","14":"tag-przepis-fitness","15":"tag-warzywa","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Przepis fitness: Fermentowane warzywa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fermentowane warzywa lub kiszonki pe\u0142ne s\u0105 b\u0142onnika i witamin. 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