{"id":1380,"date":"2023-09-15T06:52:47","date_gmt":"2023-09-15T06:52:47","guid":{"rendered":"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/"},"modified":"2024-02-19T14:31:14","modified_gmt":"2024-02-19T14:31:14","slug":"co-jesc-na-sniadanie","status":"publish","type":"post","link":"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/","title":{"rendered":"Co je\u015b\u0107 na \u015bniadanie?"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u015aniadanie jest jednym z najwa\u017cniejszych posi\u0142k\u00f3w w ci\u0105gu dnia, dlatego powinno zawiera\u0107 produkty pe\u0142nowarto\u015bciowe i zr\u00f3\u017cnicowane. \u015aniadanie wcale nie musi by\u0107 nudne i bazowa\u0107 wy\u0142\u0105cznie na chlebie, ma\u015ble i w\u0119dlinie. Co je\u015b\u0107 na \u015bniadanie? Co powinno znajdowa\u0107 si\u0119 w zdrowym \u015bniadaniu i jak prawid\u0142owo je komponowa\u0107? Na te pytania i wiele innych znajdziesz odpowied\u017a w poni\u017cszym artykule.\u00a0<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Prze\u0142\u0105cznik Spisu Tre\u015bci\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/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:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Zdrowe_sniadanie\" >Zdrowe \u015bniadanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Produkty_na_sniadanie\" >Produkty na \u015bniadanie<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Zdrowe_platki_sniadaniowe\" >Zdrowe p\u0142atki \u015bniadaniowe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Zdrowe_tluszcze_na_sniadanie\" >Zdrowe t\u0142uszcze na \u015bniadanie<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Zdrowe_przepisy_sniadaniowe\" >Zdrowe przepisy \u015bniadaniowe\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Sniadanie_bogate_w_bialko\" >\u015aniadanie bogate w bia\u0142ko\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Sniadanie_bogate_w_blonnik\" >\u015aniadanie bogate w b\u0142onnik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Sniadanie_bezglutenowe\" >\u015aniadanie bezglutenowe\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Sniadanie_weganskie\" >\u015aniadanie wega\u0144skie\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Sniadanie_o_niskim_indeksie_glikemicznym\" >\u015aniadanie o niskim indeksie glikemicznym\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Podsumowanie\" >Podsumowanie\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Zobacz_takze\" >Zobacz tak\u017ce:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/#Literatura\" >Literatura:<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Zdrowe_sniadanie\"><\/span><span style=\"font-weight: 400;\">Zdrowe \u015bniadanie<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Prawid\u0142owo skomponowane \u015bniadanie ma wiele korzy\u015bci dla zdrowia i wp\u0142ywa na prawid\u0142owe funkcjonowanie organizmu. Zdrowe \u015bniadanie wp\u0142ywa mi\u0119dzy innymi na lepsz\u0105 kontrol\u0119 wagi i zmniejsza ryzyko podjadania. Osoby, kt\u00f3re pomijaj\u0105 \u015bniadania, cz\u0119\u015bciej si\u0119gaj\u0105 po przek\u0105ski, kt\u00f3re niestety s\u0105 zazwyczaj wysokokaloryczne i zawieraj\u0105 niewielkie ilo\u015bci substancji korzystnych dla organizmu. Kiedy jesz spokojnie pe\u0142nowarto\u015bciowe \u015bniadanie i dok\u0142adnie je prze\u017cuwasz, anga\u017cujesz w to w odpowiednim stopniu faz\u0119 g\u0142owow\u0105 trawienia. <\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Dodatkowo, zdrowy posi\u0142ek, kt\u00f3ry zawiera wystarczaj\u0105ce ilo\u015bci b\u0142onnika, bia\u0142ka i zdrowych t\u0142uszczy nie powoduje gwa\u0142townych skok\u00f3w st\u0119\u017cenia glukozy i insuliny, po kt\u00f3rych pojawia si\u0119 uczucie senno\u015bci, a nast\u0119pnie szybko g\u0142\u00f3d. Dzi\u0119ki zdrowemu \u015bniadaniu masz energi\u0119 na kilka godzin i nie my\u015blisz ca\u0142y czas o posi\u0142ku. Natomiast je\u015bli nie jesz \u015bniadania lub Twoje \u015bniadanie nie jest prawid\u0142owo skomponowane (przyk\u0142adowo na \u015bniadanie jesz bu\u0142ki pszenne z d\u017cemem), mo\u017cesz czu\u0107 si\u0119 szybko g\u0142odny i si\u0119ga\u0107 po przek\u0105ski, kt\u00f3re zazwyczaj sk\u0142adaj\u0105 si\u0119 z cukru i t\u0142uszczu. Poza tym, podjadaj\u0105c nie skupiasz si\u0119 wystarczaj\u0105co na jedzeniu, przez co proces trawienia mo\u017ce nie zachodzi\u0107 prawid\u0142owo. Problem z redukcj\u0105 masy cia\u0142a mo\u017ce by\u0107 w\u0142a\u015bnie powi\u0105zany z niekontrolowanym podjadaniem, kt\u00f3re powoduje spo\u017cywanie nadmiernej ilo\u015bci kalorii w stosunku do zapotrzebowania organizmu. <\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Innym powodem, dla kt\u00f3rego warto je\u015b\u0107 \u015bniadania, jest wra\u017cliwo\u015b\u0107 organizmu na dzia\u0142anie insuliny, kt\u00f3ra jest lepsza w pierwszej po\u0142owie dnia. Dzi\u0119ki temu organizm lepiej reguluje st\u0119\u017cenie glukozy, kontroluje apetyt, zmniejsza ryzyko rozwoju insulinooporno\u015bci i wspiera r\u00f3wnowag\u0119 metaboliczn\u0105 organizmu. Dodatkowo jedzenie \u015bniada\u0144 jest powi\u0105zane z wi\u0119ksz\u0105 wydajno\u015bci\u0105 poznawcz\u0105 oraz zmniejszeniem ryzyka chor\u00f3b kardiologicznych.\u00a0<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Produkty_na_sniadanie\"><\/span><span style=\"font-weight: 400;\">Produkty na \u015bniadanie<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Zdrowe przepisy \u015bniadaniowe wcale nie musz\u0105 by\u0107 nudne i codziennie bazowa\u0107 na pieczywie lub p\u0142atkach owsianych. Komponuj\u0105c ka\u017cdy posi\u0142ek, warto zadba\u0107 o kilka zasad, dzi\u0119ki kt\u00f3rym posi\u0142ek b\u0119dzie nie tylko smaczny, ale r\u00f3wnie\u017c zdrowy. Po pierwsze, nale\u017cy zadba\u0107 o odpowiedni\u0105 zawarto\u015b\u0107 warzyw lub owoc\u00f3w. Powinny one stanowi\u0107 po\u0142ow\u0119 obj\u0119to\u015bci talerza. Pami\u0119taj, \u017ce warzywa powinny by\u0107 spo\u017cywane cz\u0119\u015bciej ni\u017c owoce, najlepiej w stosunku 4:1. Po drugie, zadbaj o odpowiedni\u0105 ilo\u015b\u0107 bia\u0142ka oraz o \u017ar\u00f3d\u0142o zdrowych t\u0142uszczy. Komponuj\u0105c posi\u0142ek, najlepiej bazuj na sezonowych produktach, poniewa\u017c zawieraj\u0105 one wi\u0119cej witamin, sk\u0142adnik\u00f3w mineralnych i polifenoli, ni\u017c poza sezonem. Dodatkowo zadbaj o r\u00f3\u017cnorodno\u015b\u0107 produkt\u00f3w, jakie pojawiaj\u0105 si\u0119 na Twoim talerzu.\u00a0<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Zdrowe_platki_sniadaniowe\"><\/span><span style=\"font-weight: 400;\">Zdrowe p\u0142atki \u015bniadaniowe<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Cz\u0119stym i nie do ko\u0144ca zdrowym elementem \u015bniadania s\u0105 s\u0142odzone i kolorowe p\u0142atki \u015bniadaniowe. Tego rodzaju p\u0142atki s\u0105 wysoko przetworzone, zawieraj\u0105 niewielk\u0105 ilo\u015b\u0107 bia\u0142ka i zdrowych t\u0142uszczy, a zamiast tego zawieraj\u0105 du\u017co rafinowanych zb\u00f3\u017c i cukru. Taki produkt nie jest w stanie dostarczy\u0107 organizmowi wszystkich niezb\u0119dnych sk\u0142adnik\u00f3w od\u017cywczych i wystarczaj\u0105co d\u0142ugiego uczucia syto\u015bci. Dodatkowo mo\u017ce mie\u0107 dzia\u0142anie prozapalne i zwi\u0119ksza\u0107 ryzyko rozwoju chor\u00f3b. Zdrow\u0105 alternatyw\u0105 dla tego typu produkt\u00f3w s\u0105 p\u0142atki owsiane (najlepiej g\u00f3rskie, poniewa\u017c s\u0105 najmniej przetworzone) i orkiszowe. Mo\u017cna z nich wykona\u0107 domow\u0105 granol\u0119, kt\u00f3ra poza rewelacyjnym smakiem, b\u0119dzie \u017ar\u00f3d\u0142em zwi\u0105zk\u00f3w bioaktywnych o korzystnym wp\u0142ywie na organizm.\u00a0<\/span><\/p>\n    <div id=\"pswp-products\">\n        <section class=\"product-miniatures\">\n            <div class=\"products product_list row grid \">\n                <div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/22059-home_default\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet.jpg\" alt=\"P\u0142atki owsiane bezglutenowe Bio Planet 600g BIO\">\n                            <\/a>\n                                                                                                <span class=\"discount-product discount-percentage\">-10%<\/span>\n                                                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet\/\">P\u0142atki owsiane bezglutenowe Bio Planet 600g BIO<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                            <span class=\"regular-price\">7,99\u00a0z\u0142<\/span>\n                                                                        <span>7,19\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9725\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-blyskawiczne-bio-300-g-bio-planet\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/22019-home_default\/platki-owsiane-blyskawiczne-bio-300-g-bio-planet.jpg\" alt=\"P\u0142atki owsiane Bio Planet b\u0142yskaw. 300g BIO\">\n                            <\/a>\n                                                                                                <span class=\"discount-product discount-percentage\">-10%<\/span>\n                                                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-blyskawiczne-bio-300-g-bio-planet\/\">P\u0142atki owsiane Bio Planet b\u0142yskaw. 300g BIO<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                            <span class=\"regular-price\">4,99\u00a0z\u0142<\/span>\n                                                                        <span>4,49\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9726\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-blyskawiczne-bio-300-g-bio-planet\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/platki-kukurydziane-z-truskawkami-bio-250-g-bio-planet\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/22001-home_default\/platki-kukurydziane-z-truskawkami-bio-250-g-bio-planet.jpg\" alt=\"P\u0142atki kukurydziane Bio Planet z truskawkami 250g\">\n                            <\/a>\n                                                                                                <span class=\"discount-product discount-percentage\">-10%<\/span>\n                                                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/platki-kukurydziane-z-truskawkami-bio-250-g-bio-planet\/\">P\u0142atki kukurydziane Bio Planet z truskawkami 250g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                            <span class=\"regular-price\">16,99\u00a0z\u0142<\/span>\n                                                                        <span>15,29\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9568\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/platki-kukurydziane-z-truskawkami-bio-250-g-bio-planet\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div>            <\/div>\n        <\/section>\n    <\/div>\n\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Zdrowe_tluszcze_na_sniadanie\"><\/span><span style=\"font-weight: 400;\">Zdrowe t\u0142uszcze na \u015bniadanie<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u015aniadanie powinno zawiera\u0107 zdrowe t\u0142uszcze. Do ich \u017ar\u00f3de\u0142 mo\u017cna zaliczy\u0107 orzechy, nasiona, pestki, awokado, oleje ro\u015blinne i t\u0142uste ryby morskie. S\u0105 one \u017ar\u00f3d\u0142em jedno- i wielonienasyconych kwas\u00f3w t\u0142uszczowych. To w\u0142a\u015bnie one wykazuj\u0105 dzia\u0142anie przeciwzapalne oraz wp\u0142ywaj\u0105 na obni\u017cenie \u0142adunku glikemicznego posi\u0142ku. Dzi\u0119ki temu, po spo\u017cyciu posi\u0142ku, nie dochodzi do du\u017cych waha\u0144 w st\u0119\u017ceniu glukozy. W jad\u0142ospisie szczeg\u00f3lnie warto uwzgl\u0119dnia\u0107 produkty, kt\u00f3re s\u0105 \u017ar\u00f3d\u0142em wielonienasyconych kwas\u00f3w t\u0142uszczowych <strong>omega-3<\/strong>, poniewa\u017c wykazuj\u0105 one szereg korzystnych w\u0142a\u015bciwo\u015bci zdrowotnych. Do ich \u017ar\u00f3de\u0142 mo\u017cna zaliczy\u0107 t\u0142uste ryby morskie, siemi\u0119 lniane i olej lniany, nasiona konopne i olej z nich t\u0142oczony oraz orzechy w\u0142oskie.\u00a0<\/span><\/p>\n    <div id=\"pswp-products\">\n        <section class=\"product-miniatures\">\n            <div class=\"products product_list row grid \">\n                <div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/pasta-orzechowa-500g\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/14189-home_default\/pasta-orzechowa-500g.jpg\" alt=\"Pasta orzechowa Targroch - 500 g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/pasta-orzechowa-500g\/\">Pasta orzechowa Targroch - 500 g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>11,49\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9782\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/pasta-orzechowa-500g\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/orzechy-brazylijskie-250g\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/21085-home_default\/orzechy-brazylijskie-250g.jpg\" alt=\"Orzechy brazylijskie Targroch - 250 g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/orzechy-brazylijskie-250g\/\">Orzechy brazylijskie Targroch - 250 g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>34,99\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9794\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/orzechy-brazylijskie-250g\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/pestki-dyni-luskane-500g\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/21097-home_default\/pestki-dyni-luskane-500g.jpg\" alt=\"Pestki dyni \u0142uskane Targroch - 500 g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/pestki-dyni-luskane-500g\/\">Pestki dyni \u0142uskane Targroch - 500 g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>18,99\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"10837\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/pestki-dyni-luskane-500g\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div>            <\/div>\n        <\/section>\n    <\/div>\n\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Zdrowe_przepisy_sniadaniowe\"><\/span><span style=\"font-weight: 400;\">Zdrowe przepisy \u015bniadaniowe\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Je\u015bli masz ju\u017c do\u015b\u0107 nudnych kanapek na \u015bniadanie, to koniecznie doczytaj artyku\u0142 do ko\u0144ca, poniewa\u017c za chwil\u0119 poznasz ciekawe kombinacje \u015bniadaniowe, kt\u00f3re poza rewelacyjnym smakiem, s\u0105 bardzo \u0142atwe w przygotowaniu. Kanapki to nie tylko jasne pieczywo, mas\u0142o i szynka, ale r\u00f3wnie\u017c pyszne pasty kanapkowe, kt\u00f3re mo\u017cna przygotowa\u0107 z sezonowych produkt\u00f3w.\u00a0<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Sniadanie_bogate_w_bialko\"><\/span><span style=\"font-weight: 400;\">\u015aniadanie bogate w bia\u0142ko\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2176 size-full\" src=\"https:\/\/biozdrowy.pl\/blog\/wp-content\/uploads\/2023\/09\/infografika-S\u0301niadanie-bogate-w-bialko.jpg\" alt=\"infografika S\u0301niadanie bogate w bia\u0142ko\" width=\"940\" height=\"600\" srcset=\"https:\/\/biozdrowy.pl\/blog\/wp-content\/uploads\/2023\/09\/infografika-S\u0301niadanie-bogate-w-bialko.jpg 940w, https:\/\/biozdrowy.pl\/blog\/wp-content\/uploads\/2023\/09\/infografika-S\u0301niadanie-bogate-w-bialko-300x191.jpg 300w, https:\/\/biozdrowy.pl\/blog\/wp-content\/uploads\/2023\/09\/infografika-S\u0301niadanie-bogate-w-bialko-768x490.jpg 768w, https:\/\/biozdrowy.pl\/blog\/wp-content\/uploads\/2023\/09\/infografika-S\u0301niadanie-bogate-w-bialko-432x276.jpg 432w\" sizes=\"auto, (max-width: 940px) 100vw, 940px\" \/><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u015aniadanie, poza t\u0142uszczem, powinno tak\u017ce zawiera\u0107 pe\u0142nowarto\u015bciowe bia\u0142ko, kt\u00f3re zwi\u0119ksza uczucie syto\u015bci i jest niezb\u0119dne dla prawid\u0142owego funkcjonowania organizmu. Do jego \u017ar\u00f3de\u0142 mo\u017cna zaliczy\u0107 mi\u0119so, ryby, jaja, nasiona ro\u015blin str\u0105czkowych i nabia\u0142. Niestety \u015bniadania bardzo cz\u0119sto opieraj\u0105 si\u0119 na w\u0119dlinach i nie uwzgl\u0119dniaj\u0105 innych dobrych \u017ar\u00f3de\u0142 bia\u0142ka. <\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ciekawym \u015bniadaniem dla zwolennik\u00f3w smaku s\u0142odkiego jest pasta owocowa. Wystarczy, \u017ce dok\u0142adnie zblendujesz gar\u015b\u0107 ulubionych orzech\u00f3w, 2 kostki gorzkiej czekolady, 1 opakowanie skyra, minimum 2 gar\u015bci owoc\u00f3w jagodowych, \u0142y\u017ck\u0119 otr\u0105b i gar\u015b\u0107 p\u0142atk\u00f3w owsianych. Gotow\u0105 past\u0119 prze\u0142\u00f3\u017c do s\u0142oika i posyp \u015bwie\u017cymi owocami. Tak skomponowane \u015bniadanie zawiera pe\u0142nowarto\u015bciowe bia\u0142ko (skyr, orzechy), b\u0142onnik pokarmowy (otr\u0119by, owoce, p\u0142atki owsiane, orzechy) i zdrowe t\u0142uszcze (orzechy). <\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Je\u015bli jednak nie lubisz s\u0142odkich \u015bniada\u0144, mo\u017cesz wykona\u0107 ekstremalnie szybk\u0105 past\u0119 kanapkow\u0105. Wystarczy, \u017ce blendujesz \u0142ososia z serkiem \u015bmietankowym i du\u017c\u0105 ilo\u015bci\u0105 koperku. Tak przygotowan\u0105 past\u0105 posmaruj pieczywo (np. chleb \u017cytni) i ca\u0142o\u015b\u0107 podawaj ze \u015bwie\u017cymi warzywami.\u00a0<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Sniadanie_bogate_w_blonnik\"><\/span><span style=\"font-weight: 400;\">\u015aniadanie bogate w b\u0142onnik<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Komponuj\u0105c \u015bniadania, nie nale\u017cy zapomina\u0107 o produktach, kt\u00f3re s\u0105 \u017ar\u00f3d\u0142em b\u0142onnika pokarmowego. Zaliczy\u0107 do nich mo\u017cna warzywa, owoce jagodowe, pe\u0142noziarniste produkty zbo\u017cowe, pestki, nasiona i orzechy. Ka\u017cdy posi\u0142ek, a w tym r\u00f3wnie\u017c \u015bniadanie, powinien zawiera\u0107 produkty, kt\u00f3re s\u0105 \u017ar\u00f3d\u0142em b\u0142onnika pokarmowego.\u00a0<\/span><\/p>\n    <div id=\"pswp-products\">\n        <section class=\"product-miniatures\">\n            <div class=\"products product_list row grid \">\n                <div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/platki-orkiszowe-bio-300-g-bio-planet\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/22014-home_default\/platki-orkiszowe-bio-300-g-bio-planet.jpg\" alt=\"P\u0142atki orkiszowe Bio Planet 300g BIO\">\n                            <\/a>\n                                                                                                <span class=\"discount-product discount-percentage\">-10%<\/span>\n                                                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/platki-orkiszowe-bio-300-g-bio-planet\/\">P\u0142atki orkiszowe Bio Planet 300g BIO<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                            <span class=\"regular-price\">5,49\u00a0z\u0142<\/span>\n                                                                        <span>4,94\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9729\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/platki-orkiszowe-bio-300-g-bio-planet\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/dynia-pestki-w-lupinie-targroch-500g\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/21092-home_default\/dynia-pestki-w-lupinie-targroch-500g.jpg\" alt=\"Dynia pestki w \u0142upinie Targroch - 500 g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/dynia-pestki-w-lupinie-targroch-500g\/\">Dynia pestki w \u0142upinie Targroch - 500 g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>14,99\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"11807\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/dynia-pestki-w-lupinie-targroch-500g\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div>            <\/div>\n        <\/section>\n    <\/div>\n\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Sniadanie_bezglutenowe\"><\/span><span style=\"font-weight: 400;\">\u015aniadanie bezglutenowe\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u015aniadanie bezglutenowe mog\u0105 by\u0107 r\u00f3wnie ciekawe i r\u00f3\u017cnorodne jak posi\u0142ki w standardowej diecie. Wystarczy, \u017ce pieczywo glutenowe zamienisz na te niezawieraj\u0105ce glutenu, a do wypiek\u00f3w wykorzystasz m\u0105ki bezglutenowe. Jako dodatek do tych da\u0144 mo\u017cesz wykorzysta\u0107 r\u00f3\u017cnorodne produkty, kt\u00f3re nadadz\u0105 nowego wymiaru Twojej diecie. Przyk\u0142adowo, ciekaw\u0105 opcj\u0105 dla os\u00f3b na diecie bezglutenowej s\u0105 placuszki z owocami, wykonane z m\u0105ki ze str\u0105czk\u00f3w lub zb\u00f3\u017c bezglutenowych.\u00a0<\/span><\/p>\n    <div id=\"pswp-products\">\n        <section class=\"product-miniatures\">\n            <div class=\"products product_list row grid \">\n                <div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/22059-home_default\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet.jpg\" alt=\"P\u0142atki owsiane bezglutenowe Bio Planet 600g BIO\">\n                            <\/a>\n                                                                                                <span class=\"discount-product discount-percentage\">-10%<\/span>\n                                                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet\/\">P\u0142atki owsiane bezglutenowe Bio Planet 600g BIO<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                            <span class=\"regular-price\">7,99\u00a0z\u0142<\/span>\n                                                                        <span>7,19\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9725\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/platki-owsiane-bezglutenowe-bio-600-g-bio-planet\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/maka-owsiana-bezglutenowe-500-g-bio-5-przemian\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/19116-home_default\/maka-owsiana-bezglutenowe-500-g-bio-5-przemian.jpg\" alt=\"M\u0105ka owsiana bezglutenowa Pi\u0119\u0107 Przemian 500 g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/maka-owsiana-bezglutenowe-500-g-bio-5-przemian\/\">M\u0105ka owsiana bezglutenowa Pi\u0119\u0107 Przemian 500 g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>9,49\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"10028\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/maka-owsiana-bezglutenowe-500-g-bio-5-przemian\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div>            <\/div>\n        <\/section>\n    <\/div>\n\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Sniadanie_weganskie\"><\/span><span style=\"font-weight: 400;\">\u015aniadanie wega\u0144skie\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ciekaw\u0105 alternatyw\u0105 na \u015bniadania dla os\u00f3b b\u0119d\u0105cych na dietach wega\u0144skich s\u0105 pasty wykonane z nasion ro\u015blin str\u0105czkowych i innych dodatk\u00f3w. S\u0105 one nie tylko \u017ar\u00f3d\u0142em pe\u0142nowarto\u015bciowego bia\u0142ka, ale r\u00f3wnie\u017c b\u0142onnika pokarmowego, witamin i sk\u0142adnik\u00f3w mineralnych. Przyk\u0142adow\u0105 smaczn\u0105 i szybk\u0105 w wykonaniu past\u0105, jest pasta z soczewicy. Wystarczy,\u00a0\u017ce zblendujesz ugotowan\u0105 soczewic\u0119 z suszonymi pomidorami, pestkami dyni, czosnkiem i ulubionymi przyprawami. Taka pasta idealnie komponuje si\u0119 z \u017cytnim pieczywem.\u00a0<\/span><\/p>\n    <div id=\"pswp-products\">\n        <section class=\"product-miniatures\">\n            <div class=\"products product_list row grid \">\n                <div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/soczewica-czerwona-bio-500-g-bio-planet\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/22121-home_default\/soczewica-czerwona-bio-500-g-bio-planet.jpg\" alt=\"Soczewica czerwona Bio Planet 500g BIO\">\n                            <\/a>\n                                                                                                <span class=\"discount-product discount-percentage\">-10%<\/span>\n                                                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/soczewica-czerwona-bio-500-g-bio-planet\/\">Soczewica czerwona Bio Planet 500g BIO<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                            <span class=\"regular-price\">10,99\u00a0z\u0142<\/span>\n                                                                        <span>9,89\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"9621\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/soczewica-czerwona-bio-500-g-bio-planet\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/pestki-dyni-luskane-500g\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/21097-home_default\/pestki-dyni-luskane-500g.jpg\" alt=\"Pestki dyni \u0142uskane Targroch - 500 g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/pestki-dyni-luskane-500g\/\">Pestki dyni \u0142uskane Targroch - 500 g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>18,99\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"10837\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/pestki-dyni-luskane-500g\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div><div class=\"product_list_item \">\n                    <article class=\"product-miniature js-product-miniature\">\n                        <div class=\"thumbnail-container\">\n                            <a href=\"https:\/\/biozdrowy.pl\/czosnek-mielony-50g-eko\/\" class=\"thumbnail product-thumbnail\">\n                                <img decoding=\"async\" src=\"https:\/\/biozdrowy.pl\/15849-home_default\/czosnek-mielony-50g-eko.jpg\" alt=\"Czosnek mielony Dary Natury - EKO 50g\">\n                            <\/a>\n                                                    <\/div>\n                        <div class=\"info-container\">\n                            <div class=\"product-description\">\n                                <div class=\"product-name-wrp\">\n                                    <p class=\"h3 product-title\">\n                                        <a href=\"https:\/\/biozdrowy.pl\/czosnek-mielony-50g-eko\/\">Czosnek mielony Dary Natury - EKO 50g<\/a>\n                                    <\/p>\n                                <\/div>\n                                <div class=\"product-price-and-shipping\">\n                                                                        <span>8,49\u00a0z\u0142<\/span>\n                                <\/div>\n                            <\/div>\n                            <div class=\"highlighted-informations\">\n                                <div class=\"pswp-add-to-cart-wrp\">\n                                    <form method=\"post\" action=\"https:\/\/biozdrowy.pl\/koszyk\">\n                                        <input type=\"hidden\" name=\"token\" value=\"\" class=\"pswp-token\">\n                                        <input type=\"hidden\" name=\"id_product\" value=\"10935\">\n                                                                                    <input type=\"hidden\" name=\"add\" value=\"1\">\n                                                                                <input type=\"hidden\" name=\"id_product_attribute\" value=\"0\">\n                                        <button name=\"add_to_cart\" class=\"pswp-add-to-cart-btn pswp-font-icon\">Dodaj do koszyka<\/button>\n                                    <\/form>\n                                <\/div>\n                                <div class=\"pswp-add-to-cart-wrp pswp-btn-info-wrp\">\n                                    <a href=\"https:\/\/biozdrowy.pl\/czosnek-mielony-50g-eko\/\" class=\"pswp-view pswp-font-icon\">Wi\u0119cej informacji<\/a>\n                                <\/div>\n                                                            <\/div>\n                        <\/div>\n                    <\/article>\n                <\/div>            <\/div>\n        <\/section>\n    <\/div>\n\n<h3 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Sniadanie_o_niskim_indeksie_glikemicznym\"><\/span><span style=\"font-weight: 400;\">\u015aniadanie o niskim indeksie glikemicznym\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u015aniadania o niskim \u0142adunku i indeksie glikemicznym s\u0105 dobr\u0105 alternatyw\u0105 dla ka\u017cdego z nas. Do ich skomponowania niezb\u0119dna jest zawarto\u015b\u0107 w posi\u0142ku bia\u0142ka, zdrowych t\u0142uszczy i b\u0142onnika pokarmowego. Wszystkie z wy\u017cej wymienionych propozycji \u015bniada\u0144 s\u0105 dobr\u0105 alternatyw\u0105 dla os\u00f3b, kt\u00f3re chc\u0105 je\u015b\u0107 posi\u0142ki o niskim \u0142adunku i indeksie glikemicznym.\u00a0<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span><span style=\"font-weight: 400;\">Podsumowanie\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">\u015aniadanie jest bardzo wa\u017cnym elementem dnia. Prawid\u0142owo skomponowane wspiera zdrowie organizmu, dodaje energii i zapewnia uczucie syto\u015bci na d\u0142ugo. Tworz\u0105c \u015bniadania mo\u017cna eksperymentowa\u0107 i pr\u00f3bowa\u0107 po\u0142\u0105cze\u0144, kt\u00f3re najbardziej Ci posmakuj\u0105. Dzi\u0119ki temu Twoja dieta b\u0119dzie zr\u00f3\u017cnicowana i zdrowa.\u00a0<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Zobacz_takze\"><\/span>Zobacz tak\u017ce:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul style=\"text-align: justify;\">\n<li><a href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-kolacje\/\">Co je\u015b\u0107 na kolacj\u0119?\u00a0<\/a><\/li>\n<li><a href=\"https:\/\/biozdrowy.pl\/blog\/dlaczego-nie-moge-schudnac-najczestsze-przyczyny\/\">Dlaczego nie mog\u0119 schudn\u0105\u0107? Najcz\u0119stsze przyczyny<\/a><\/li>\n<li><a href=\"https:\/\/biozdrowy.pl\/blog\/czy-zdrowe-odzywianie-jest-drogie\/\">Czy zdrowe od\u017cywianie jest drogie?<\/a><\/li>\n<li><a href=\"https:\/\/biozdrowy.pl\/blog\/mity-w-insulinoopornosci\/\">Mity w insulinooporno\u015bci<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Literatura\"><\/span><span style=\"font-weight: 400;\">Literatura:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29723985\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Gibney MJ, Barr SI, Bellisle F, Drewnowski A, Fagt S, Livingstone B, Masset G, Varela Moreiras G, Moreno LA, Smith J, Vieux F, Thielecke F, Hopkins S. Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients. 2018 May 1;10(5):559.\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32304359\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Bonnet JP, Cardel MI, Cellini J, Hu FB, Guasch-Ferr\u00e9 M. Breakfast Skipping, Body Composition, and Cardiometabolic Risk: A Systematic Review and Meta-Analysis of Randomized Trials. Obesity (Silver Spring). 2020 Jun;28(6):1098-1109.<\/span><\/a><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21123468\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">McCrory MA, Campbell WW. Effects of eating frequency, snacking, and breakfast skipping on energy regulation: symposium overview. J Nutr. 2011 Jan;141(1):144-7.\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31023424\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Rong S, Snetselaar LG, Xu G, Sun Y, Liu B, Wallace RB, Bao W. Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. J Am Coll Cardiol. 2019 Apr 30;73(16):2025-2032.\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33477881\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Wicherski J, Schlesinger S, Fischer F. Association between Breakfast Skipping and Body Weight-A Systematic Review and Meta-Analysis of Observational Longitudinal Studies. Nutrients. 2021 Jan 19;13(1):272.\u00a0<\/span><\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u015aniadanie jest jednym z najwa\u017cniejszych posi\u0142k\u00f3w w ci\u0105gu dnia, dlatego powinno zawiera\u0107 produkty pe\u0142nowarto\u015bciowe i zr\u00f3\u017cnicowane. \u015aniadanie wcale nie musi by\u0107 nudne i bazowa\u0107 wy\u0142\u0105cznie na chlebie, ma\u015ble i w\u0119dlinie&#8230;.<\/p>\n","protected":false},"author":8,"featured_media":1381,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,34,36,37],"tags":[],"class_list":["post-1380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciekawostki-zywieniowe","category-styl-zycia","category-zdrowe-odzywianie","category-zdrowie-i-uroda","article","has-background","has-excerpt","has-avatar","has-author","has-date","has-comment-count","has-category-meta","has-read-more","has-post-media","thumbnail-"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Co je\u015b\u0107 na \u015bniadanie? Porady dietetyka- Strefa Wiedzy Biozdrowy<\/title>\n<meta name=\"description\" content=\"Zastanawiasz si\u0119 co je\u015b\u0107 na \u015bniadanie, by by\u0142o tanie, szybkie i zdrowe? Z pomoc\u0105 przychodzi dietetyk Monika Sejbuk - sprawd\u017a jej pomys\u0142y!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/biozdrowy.pl\/blog\/co-jesc-na-sniadanie\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Co je\u015b\u0107 na \u015bniadanie? Porady dietetyka- Strefa Wiedzy Biozdrowy\" \/>\n<meta property=\"og:description\" content=\"Zastanawiasz si\u0119 co je\u015b\u0107 na \u015bniadanie, by by\u0142o tanie, szybkie i zdrowe? 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