{"id":30631,"date":"2024-07-04T07:40:38","date_gmt":"2024-07-04T07:40:38","guid":{"rendered":"https:\/\/home.morele.net\/?p=30631"},"modified":"2024-08-08T08:14:36","modified_gmt":"2024-08-08T08:14:36","slug":"ile-kalorii-powinno-miec-sniadanie","status":"publish","type":"post","link":"https:\/\/home.morele.net\/poradniki\/ile-kalorii-powinno-miec-sniadanie\/","title":{"rendered":"Ile kalorii powinno mie\u0107 \u015bniadanie? Co warto na nie zje\u015b\u0107?"},"content":{"rendered":"\n<p class=\"single-post-lead\"><strong>Ile kalorii powinno mie\u0107 \u015bniadanie? Co warto zje\u015b\u0107 na najwa\u017cniejszy posi\u0142ek dnia? Tego w\u0142a\u015bnie dowiesz si\u0119 z artyku\u0142u. Mi\u0142ej lektury!&nbsp;<\/strong><\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 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 \" >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=\"Toggle Table of Content\"><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 ' ><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-powinno-miec-sniadanie\/#Ile_kalorii_powinno_miec_sniadanie_Kalkulator_kalorii\" title=\"Ile kalorii powinno mie\u0107 \u015bniadanie? Kalkulator kalorii\">Ile kalorii powinno mie\u0107 \u015bniadanie? Kalkulator kalorii<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-powinno-miec-sniadanie\/#Kalkulator_Kalorii\" title=\"Kalkulator Kalorii\">Kalkulator Kalorii<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-powinno-miec-sniadanie\/#Co_zjesc_na_sniadanie\" title=\"Co zje\u015b\u0107 na \u015bniadanie?\">Co zje\u015b\u0107 na \u015bniadanie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-powinno-miec-sniadanie\/#Drugie_sniadanie_%E2%80%93_ile_powinno_miec_kalorii\" title=\"Drugie \u015bniadanie \u2013 ile powinno mie\u0107 kalorii?\">Drugie \u015bniadanie \u2013 ile powinno mie\u0107 kalorii?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-powinno-miec-sniadanie\/#Dlaczego_sniadanie_jest_takie_wazne\" title=\"Dlaczego \u015bniadanie jest takie wa\u017cne?\">Dlaczego \u015bniadanie jest takie wa\u017cne?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-ile-kalorii-powinno-miec-sniadanie-kalkulator-kalorii\"><span class=\"ez-toc-section\" id=\"Ile_kalorii_powinno_miec_sniadanie_Kalkulator_kalorii\"><\/span>Ile kalorii powinno mie\u0107 \u015bniadanie? Kalkulator kalorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Generalnie, \u015bniadanie powinno zapewnia\u0107 oko\u0142o 20\u201325% dziennego zapotrzebowania na kalorie<\/strong>. To, ile dok\u0142adnie kalorii powiniene\u015b przyj\u0105\u0107, zale\u017cy od wielu czynnik\u00f3w, w tym od ilo\u015bci posi\u0142k\u00f3w, kt\u00f3re jesz w ci\u0105gu dnia oraz od tego, jak szybko czujesz si\u0119 syty. Niekt\u00f3rzy z nas mog\u0105 odczuwa\u0107 wi\u0119kszy g\u0142\u00f3d p\u00f3\u017aniej, co wi\u0105\u017ce si\u0119 ze zwi\u0119kszon\u0105 aktywno\u015bci\u0105 metabolizmu w drugiej cz\u0119\u015bci dnia.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/home.morele.net\/poradniki\/korzystne-oferty-na-morele-net\/\"><img decoding=\"async\" width=\"1024\" height=\"171\" data-src=\"https:\/\/home.morele.net\/wp-content\/uploads\/2022\/12\/oferty-morele-home-copy-1-1024x171.png\" alt=\"morele.net_korzystne oferty\" class=\"wp-image-25075 lazyload\" data-srcset=\"https:\/\/home.morele.net\/wp-content\/uploads\/2022\/12\/oferty-morele-home-copy-1-1024x171.png 1024w, https:\/\/home.morele.net\/wp-content\/uploads\/2022\/12\/oferty-morele-home-copy-1-300x50.png 300w, https:\/\/home.morele.net\/wp-content\/uploads\/2022\/12\/oferty-morele-home-copy-1-768x128.png 768w, https:\/\/home.morele.net\/wp-content\/uploads\/2022\/12\/oferty-morele-home-copy-1.png 1200w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/171;\" \/><\/a><\/figure>\n\n\n\n<p><strong>Na przyk\u0142ad, je\u015bli przeci\u0119tna kobieta potrzebuje 2200 kcal dziennie, jej \u015bniadanie powinno mie\u0107 mi\u0119dzy 440 a 550 kcal.<\/strong> Dla m\u0119\u017cczyzn, przy dziennej dawce 2500 kcal, ta liczba waha si\u0119 od 500 do 625 kcal. Oczywi\u015bcie s\u0105 to tylko szacunki. Aby dok\u0142adnie wyliczy\u0107 kaloryczno\u015b\u0107 posi\u0142ku, to radzimy skorzysta\u0107 z naszego kalkulatora kalorii:<\/p>\n\n\n\n<!DOCTYPE html>\n<html lang=\"pl\">\n<head>\n    \n    <title>Kalkulator Kalorii<\/title>\n<\/head>\n<body>\n    <div id=\"calculator-container\" style=\"font-family: Arial, sans-serif; margin: 20px; padding: 0;\">\n        <div id=\"calculator\" style=\"border: 2px solid #ff503c; padding: 20px; background: white; width: 300px; margin: auto;\">\n            <h1><span class=\"ez-toc-section\" id=\"Kalkulator_Kalorii\"><\/span>Kalkulator Kalorii<span class=\"ez-toc-section-end\"><\/span><\/h1>\n            <form>\n                <div>\n                    <label for=\"weight\">Waga (kg):<\/label>\n                    <input type=\"number\" id=\"weight\" style=\"margin-bottom: 10px;\" required>\n                <\/div>\n                <div>\n                    <label for=\"height\">Wzrost (cm):<\/label>\n                    <input type=\"number\" id=\"height\" style=\"margin-bottom: 10px;\" required>\n                <\/div>\n                <div>\n                    <label for=\"age\">Wiek:<\/label>\n                    <input type=\"number\" id=\"age\" style=\"margin-bottom: 10px;\" required>\n                <\/div>\n                <div>\n                    <label>P\u0142e\u0107:<\/label>\n                    <label style=\"margin-right: 10px;\"><input type=\"radio\" name=\"gender\" value=\"male\" checked> M\u0119\u017cczyzna<\/label>\n                    <label><input type=\"radio\" name=\"gender\" value=\"female\"> Kobieta<\/label>\n                <\/div>\n                <button type=\"button\" style=\"background-color: #ff503c; color: white; border: none; padding: 10px 20px; cursor: pointer; font-size: 16px;\" onclick=\"calculateCalories()\">Oblicz<\/button>\n            <\/form>\n            <div id=\"result\"><\/div>\n        <\/div>\n    <\/div>\n    <script>\n        function calculateCalories() {\n            var weight = parseFloat(document.getElementById('weight').value);\n            var height = parseFloat(document.getElementById('height').value);\n            var age = parseFloat(document.getElementById('age').value);\n            var gender = document.querySelector('input[name=\"gender\"]:checked').value;\n            var result = 0;\n\n            if (gender === 'male') {\n                result = 88.362 + (13.397 * weight) + (4.799 * height) - (5.677 * age);\n            } else if (gender === 'female') {\n                result = 447.593 + (9.247 * weight) + (3.098 * height) - (4.330 * age);\n            }\n\n            document.getElementById('result').innerHTML = \"Twoje zapotrzebowanie kaloryczne wynosi: \" + Math.round(result) + \" kcal\/dzie\u0144\";\n        }\n    <\/script>\n<\/body>\n<\/html>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-co-zjesc-na-sniadanie\"><span class=\"ez-toc-section\" id=\"Co_zjesc_na_sniadanie\"><\/span>Co zje\u015b\u0107 na \u015bniadanie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u015aniadanie, to nasz energetyczny start w dzie\u0144 \u2013 wa\u017cne, by by\u0142o syc\u0105ce i od\u017cywcze, jednocze\u015bnie nieobci\u0105\u017caj\u0105ce \u017co\u0142\u0105dka. <strong>Idealne pierwsze posi\u0142ki opieraj\u0105 si\u0119 na w\u0119glowodanach z\u0142o\u017conych, kt\u00f3re gwarantuj\u0105 stopniowy wzrost cukru we krwi i d\u0142ugotrwa\u0142\u0105 syto\u015b\u0107.&nbsp;<a href=\"https:\/\/www.morele.net\/kategoria\/zdrowa-zywnosc-12260\/\">Zdrowa \u017cywno\u015b\u0107<\/a><\/strong> to podstawa! <\/p>\n\n\n\n<p><strong>Stawiaj wi\u0119c na pe\u0142noziarniste pieczywo, gruboziarniste kasze czy po\u017cywne p\u0142atki owsiane. <\/strong>Nie zapominaj o bia\u0142ku. Wybierz te mniej kaloryczne opcje jak chude mleko, jogurty, twaro\u017cki czy serek wiejski z minimaln\u0105 zawarto\u015bci\u0105 t\u0142uszczu. T\u0142uszcze? Postaw na te &#8222;zdrowe&#8221;, ro\u015blinne, bogate w nienasycone kwasy t\u0142uszczowe \u2013 na przyk\u0142ad oleje, awokado, orzechy czy ryby. Dobrym dodatkiem mo\u017ce by\u0107 tak\u017ce np. <a href=\"https:\/\/www.morele.net\/kategoria\/soki-i-napoje-12274\/\"><strong>sok<\/strong><\/a>. <\/p>\n\n\n\n<p><strong>\u015awietne opcje na zdrowe i kompletne \u015bniadanie to na przyk\u0142ad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/home.morele.net\/poradniki\/owsianka-na-mleku-jak-zrobic\/\"><mark style=\"background-color:rgba(0, 0, 0, 0);color:#ff503c\" class=\"has-inline-color\">owsianka na mleku<\/mark><\/a><\/strong> z bogatym dodatkiem owoc\u00f3w,<\/li>\n\n\n\n<li>jajecznica z pieczywem pe\u0142noziarnistym, wzbogacona o \u015bwie\u017ce warzywa,<\/li>\n\n\n\n<li>kanapki z pe\u0142noziarnistego chleba z twaro\u017ckiem i kolorow\u0105 gam\u0105 warzyw.<\/li>\n\n\n\n<li>Smoothie proteinowe,<\/li>\n\n\n\n<li>Placki z m\u0105ki pe\u0142noziarnistej z dodatkami.<\/li>\n<\/ul>\n\n\n\n<p>Uwa\u017caj jednak, by nie przesadzi\u0107 z ilo\u015bci\u0105. Zbyt obfite \u015bniadanie mo\u017ce przynie\u015b\u0107 efekt odwrotny od zamierzonego, powoduj\u0105c senno\u015b\u0107 zamiast zastrzyku energii. Idealna porcja to taka, kt\u00f3ra nasyci, ale nie sprawi, \u017ce b\u0119dziemy si\u0119 czuli przejedzeni. <strong>Unikaj te\u017c \u015bniada\u0144 opartych wy\u0142\u0105cznie o proste w\u0119glowodany, jak bia\u0142e pieczywo<\/strong>. Te mog\u0105 szybko zag\u0142odzi\u0107, co jest niepo\u017c\u0105dane, zw\u0142aszcza gdy dbamy o lini\u0119. Odpowiednio zbilansowane \u015bniadanie pomo\u017ce unikn\u0105\u0107 niepotrzebnego podjadania w ci\u0105gu dnia. W planowaniu posi\u0142k\u00f3w kluczowa jest r\u00f3\u017cnorodno\u015b\u0107 i r\u00f3wnowaga. Tylko tak zapewnisz sobie nie tylko energi\u0119, ale i dobry nastr\u00f3j przez ca\u0142y dzie\u0144.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-src=\"https:\/\/home.morele.net\/wp-content\/uploads\/2024\/07\/ile-kalorii-powinno-miec-sniadanie-1024x683.jpg\" alt=\"\" class=\"wp-image-30633 lazyload\" data-srcset=\"https:\/\/home.morele.net\/wp-content\/uploads\/2024\/07\/ile-kalorii-powinno-miec-sniadanie-1024x683.jpg 1024w, https:\/\/home.morele.net\/wp-content\/uploads\/2024\/07\/ile-kalorii-powinno-miec-sniadanie-300x200.jpg 300w, https:\/\/home.morele.net\/wp-content\/uploads\/2024\/07\/ile-kalorii-powinno-miec-sniadanie-768x512.jpg 768w, https:\/\/home.morele.net\/wp-content\/uploads\/2024\/07\/ile-kalorii-powinno-miec-sniadanie.jpg 1200w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;\" \/><figcaption class=\"wp-element-caption\">Po\u017cywne \u015bniadanie to gwarancja dobrego humoru! <\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-drugie-sniadanie-ile-powinno-miec-kalorii\"><span class=\"ez-toc-section\" id=\"Drugie_sniadanie_%E2%80%93_ile_powinno_miec_kalorii\"><\/span>Drugie \u015bniadanie \u2013 ile powinno mie\u0107 kalorii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Idealne drugie \u015bniadanie powinno dostarcza\u0107 oko\u0142o 10% dziennego zapotrzebowania na energi\u0119, co zazwyczaj nie przekracza 200 kcal. <\/strong>Jest to jednak warto\u015b\u0107 orientacyjna. W zale\u017cno\u015bci od tego, czy sp\u0119dzasz dzie\u0144 ogl\u0105daj\u0105c seriale, czy planujesz aktywno\u015b\u0107 fizyczn\u0105, jak cho\u0107by kilkugodzinn\u0105 wspinaczk\u0119 g\u00f3rsk\u0105, kaloryczno\u015b\u0107 twojego posi\u0142ku mo\u017ce wymaga\u0107 dostosowania.<\/p>\n\n\n\n<p>Co je\u015b\u0107 na drugie \u015bniadanie<strong>? Postaw na lekki, ale kompletny posi\u0142ek, kt\u00f3ry nie obci\u0105\u017cy zbytnio \u017co\u0142\u0105dka<\/strong>, a jednocze\u015bnie dostarczy energii na nadchodz\u0105ce godziny. W przypadku w\u0105tpliwo\u015bci, jak najlepiej zbilansowa\u0107 swoje posi\u0142ki, warto porozmawia\u0107 z dietetykiem. Profesjonalista mo\u017ce przeanalizowa\u0107 twoje indywidualne potrzeby i zaproponowa\u0107 optymalne rozwi\u0105zania, kt\u00f3re pomog\u0105 ci czu\u0107 si\u0119 lepiej i efektywniej dzia\u0142a\u0107 ka\u017cdego dnia.<\/p>\n\n\n\n<p><strong>Oto kilka propozycji na drugie \u015bniadanie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jogurt naturalny z owocami i orzechami,<\/li>\n\n\n\n<li>Kanapki z chleba pe\u0142noziarnistego,<\/li>\n\n\n\n<li>Sa\u0142atka warzywna z dodatkiem bia\u0142ka,<\/li>\n\n\n\n<li>Smoothie warzywno-owocowe,<\/li>\n\n\n\n<li>Hummus z warzywami do maczania.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-color has-link-color wp-elements-42e0885782c9d88c776a25f410211ea9\" style=\"color:#ff503c\"><strong>Zastanawiasz si\u0119 ile kalorii maj\u0105 poszczeg\u00f3lne napoje? Sprawd\u017a koneicznie te artyku\u0142y! <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-ma-herbata\/\"><strong>Ile kalorii ma herbata? Kaloryczno\u015b\u0107 herbaty w pigu\u0142ce<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-ma-kawa\/\"><strong>Ile kalorii ma kawa? Czy Twoja kawa tuczy?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/home.morele.net\/poradniki\/ile-kalorii-ma-pizza\/\">Ile kalorii ma pizza? Zaskakuj\u0105ce fakty, kt\u00f3re musisz zna\u0107!<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/home.morele.net\/poradniki\/pomysly-na-salatki-do-pracy\/\"><strong>Pomys\u0142y na sa\u0142atki do pracy \u2013 przepisy i czego unika\u0107 w biurze<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-dlaczego-sniadanie-jest-takie-wazne\"><span class=\"ez-toc-section\" id=\"Dlaczego_sniadanie_jest_takie_wazne\"><\/span>Dlaczego \u015bniadanie jest takie wa\u017cne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Rozpocz\u0119cie dnia od pe\u0142nowarto\u015bciowego \u015bniadania, najlepiej w ci\u0105gu dw\u00f3ch godzin po przebudzeniu, ma kluczowe znaczenie dla naszego organizmu.<\/strong> Nocny spadek aktywno\u015bci metabolicznej wymaga porannego \u201ekopniaka\u201d, kt\u00f3ry nie tylko przyspieszy metabolizm, ale tak\u017ce dostarczy energii i sk\u0142adnik\u00f3w od\u017cywczych niezb\u0119dnych do efektywnego funkcjonowania przez reszt\u0119 dnia. Badania pokazuj\u0105, \u017ce ludzie, kt\u00f3rzy regularnie jedz\u0105 \u015bniadanie, lepiej si\u0119 koncentruj\u0105, efektywniej ucz\u0105 i og\u00f3lnie rzecz bior\u0105c, maj\u0105 lepsze wyniki w nauce oraz codziennych zadaniach.<\/p>\n\n\n\n<p class=\"has-text-color has-link-color wp-elements-9775bd94c420df4da092020d63a5a095\" style=\"color:#ff503c\"><strong>Nie masz jak zje\u015b\u0107 \u015bniadania w domu? Spakuj je w pojemniki! <\/strong><\/p>\n\n\n\n<script type=\"text\/javascript\" src=\"https:\/\/rwd-widget.morele.net\/static\/rwd-morele-widget.js?widget_id=19363\" data-cfasync=\"false\" async defer=\"defer\"><\/script><noscript>Enable JavaScript to use widget Morele.net.<\/noscript>\n\n\n\n<p>Nie spo\u017cywanie drugiego \u015bniadania mo\u017ce prowadzi\u0107 do b\u00f3l\u00f3w g\u0142owy, z\u0142ego samopoczucia, a nawet konflikt\u00f3w spo\u0142ecznych u m\u0142odzie\u017cy. <strong>Doro\u015bli, kt\u00f3rzy nie pomijaj\u0105 porannego posi\u0142ku, s\u0105 statystycznie mniej nara\u017ceni na rozw\u00f3j chor\u00f3b cywilizacyjnych takich jak nadci\u015bnienie, zesp\u00f3\u0142 metaboliczny, cukrzyca typu 2 czy oty\u0142o\u015b\u0107 <\/strong>\u2013 ryzyko jest ni\u017csze o 16% do 20% w por\u00f3wnaniu do tych, kt\u00f3rzy jedz\u0105 \u015bniadania nieregularnie.<\/p>\n\n\n\n<p>Cho\u0107 badania nie daj\u0105 jednoznacznej odpowiedzi na to, czy brak \u015bniada\u0144 bezpo\u015brednio wp\u0142ywa na mas\u0119 cia\u0142a, to wiadomo, \u017ce<strong> pomijanie tego posi\u0142ku prowadzi do wi\u0119kszego spo\u017cycia kalorii w p\u00f3\u017aniejszych posi\u0142kach,<\/strong> co utrudnia zachowanie zalecanej regularno\u015bci i mniejszej obj\u0119to\u015bci jedzenia. W \u015bwietle tych wszystkich fakt\u00f3w \u015bniadanie mo\u017cna \u015bmia\u0142o uzna\u0107 za najwa\u017cniejszy posi\u0142ek dnia, kt\u00f3ry wp\u0142ywa nie tylko na nasze zdrowie, ale i codzienn\u0105 wydajno\u015b\u0107.<\/p>\n\n\n\n<p><strong>\u0179r\u00f3d\u0142o zdj\u0119\u0107: Adobe Stock<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ile kalorii powinno mie\u0107 \u015bniadanie? Co warto zje\u015b\u0107 na najwa\u017cniejszy posi\u0142ek dnia? Tego w\u0142a\u015bnie dowiesz si\u0119 z artyku\u0142u. Mi\u0142ej lektury!&nbsp; Ile kalorii powinno mie\u0107 \u015bniadanie? Kalkulator kalorii Generalnie, \u015bniadanie powinno zapewnia\u0107 oko\u0142o 20\u201325% dziennego zapotrzebowania na kalorie. To, ile dok\u0142adnie kalorii powiniene\u015b przyj\u0105\u0107, zale\u017cy od wielu czynnik\u00f3w, w tym od ilo\u015bci posi\u0142k\u00f3w, kt\u00f3re jesz w [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":30639,"comment_status":"open","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5],"tags":[102,81],"class_list":["post-30631","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-poradniki","tag-kulinaria","tag-zdrowie"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.9 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ile kalorii powinno mie\u0107 \u015bniadanie? 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