{"id":54607,"date":"2023-09-27T06:26:35","date_gmt":"2023-09-27T13:26:35","guid":{"rendered":"https:\/\/www.chronobiology.com\/chronozywienie\/poczatkowy-plan-zywieniowy\/"},"modified":"2023-09-27T06:26:36","modified_gmt":"2023-09-27T13:26:36","slug":"poczatkowy-plan-zywieniowy","status":"publish","type":"page","link":"https:\/\/dev.chronobiology.com\/pl\/chronozywienie\/poczatkowy-plan-zywieniowy\/","title":{"rendered":"Pocz\u0105tkowy plan \u017cywieniowy"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row full_width=&#8221;stretch_row&#8221; el_class=&#8221;banner-top&#8221; css=&#8221;.vc_custom_1567495162041{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/09\/starter-nutrition-plan.jpg?id=30343) !important;}&#8221;][vc_column][vc_custom_heading source=&#8221;post_title&#8221; font_container=&#8221;tag:h1|text_align:center&#8221; use_theme_fonts=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Chronodieta oferuje urozmaicone i smaczne posi\u0142ki, dzi\u0119ki kt\u00f3rym mo\u017cesz cieszy\u0107 si\u0119 jedzeniem do syta, bez frustracji zwi\u0105zanej z re\u017cimem diety. Wskaz\u00f3wka: je\u015bli poczujesz si\u0119 zbyt g\u0142odny mi\u0119dzy posi\u0142kami, nie si\u0119gaj po przek\u0105sk\u0119, tylko wypij szklank\u0119 wody lub fili\u017cank\u0119 herbaty (bez cukru). To pomo\u017ce &#8211; obiecujemy.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_tta_accordion color=&#8221;turquoise&#8221; c_icon=&#8221;chevron&#8221; c_position=&#8221;right&#8221; active_section=&#8221;99&#8243; no_fill=&#8221;true&#8221; collapsible_all=&#8221;true&#8221;][vc_tta_section title=&#8221;\u015aniadanie&#8221; tab_id=&#8221;1479159301199-fd863768-f6af3cb0-08a4&#8243;][vc_row_inner css=&#8221;.vc_custom_1479250961333{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2013\/04\/about_1.jpg?id=11471) !important;}&#8221;][vc_column_inner][vc_column_text]Granola dowolnego rodzaju (bez mleka lub jogurtu) to doskona\u0142y spos\u00f3b na rozpocz\u0119cie dnia bez bia\u0142ka. Jogurt sojowy lub mleko ry\u017cowe s\u0105 jednak w porz\u0105dku. Inn\u0105 opcj\u0105 mo\u017ce by\u0107 50 ml \u015bmietany rozcie\u0144czonej 150 ml wody. Mo\u017cesz doda\u0107 owoce, je\u015bli po\u0142\u0105czysz je z niewielk\u0105 ilo\u015bci\u0105 zdrowego oleju. S\u0142odkie wypieki, rogaliki, nale\u015bniki, placki ziemniaczane i p\u0142atki zbo\u017cowe bez cukru to r\u00f3wnie\u017c dobre produkty na poranek.<\/p>\n<p>Je\u015bli wolisz co\u015b pikantnego, wybierz wegetaria\u0144skie pasty do smarowania (np. z awokado lub s\u0142odkich ziemniak\u00f3w) i \u015bwie\u017ce warzywa, takie jak pomidory. Ponadto ostatnie badania wykaza\u0142y, \u017ce \u015bniadanie jest najwa\u017cniejszym posi\u0142kiem w ci\u0105gu dnia &#8211; nie tylko ze wzgl\u0119du na produkcj\u0119 energii, ale tak\u017ce w celu ustalenia rytm\u00f3w. Nie bez powodu nazywa si\u0119 je &#8222;\u015bniadaniem&#8221;, poniewa\u017c jest to posi\u0142ek, kt\u00f3ry przerywa nocny post.<\/p>\n<p><em>Propozycje:<\/em><\/p>\n<ul>\n<li>Czekoladowa granola z bananem<\/li>\n<li>Rogalik lub brioszka z d\u017cemem<\/li>\n<li>Smoothies<\/li>\n<li>Tosty z pomidorami lub past\u0105 warzywn\u0105<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=&#8221;turquoise&#8221; c_icon=&#8221;chevron&#8221; c_position=&#8221;right&#8221; active_section=&#8221;99&#8243; no_fill=&#8221;true&#8221; collapsible_all=&#8221;true&#8221;][vc_tta_section title=&#8221;Lunch&#8221; tab_id=&#8221;1479160006396-6adcefe5-9e7b3cb0-08a4&#8243;][vc_row_inner css=&#8221;.vc_custom_1479256809461{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2013\/04\/about_2.jpg?id=11494) !important;}&#8221;][vc_column_inner][vc_column_text]Na obiad mo\u017cna zje\u015b\u0107 wszystko w rozs\u0105dnych ilo\u015bciach: zup\u0119, mi\u0119so, gulasz, wszelkiego rodzaju makarony, a nawet risotto lub dania ziemniaczane. Zapewni to energi\u0119 na drug\u0105 po\u0142ow\u0119 dnia.<\/p>\n<p><em>Propozycje:<\/em><\/p>\n<ul>\n<li>Zupa z marchwi i dyni<\/li>\n<li>Sa\u0142atka z paskami piersi z indyka<\/li>\n<li>Kapu\u015bniak z boczkiem<\/li>\n<li>Risotto grzybowe<\/li>\n<li>Spaghetti alla carbonara<\/li>\n<li>Pieczony ziemniak z nadzieniem<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=&#8221;turquoise&#8221; c_icon=&#8221;chevron&#8221; c_position=&#8221;right&#8221; active_section=&#8221;99&#8243; no_fill=&#8221;true&#8221; collapsible_all=&#8221;true&#8221;][vc_tta_section title=&#8221;Kolacja&#8221; tab_id=&#8221;1479160183267-5834ce69-6e6c3cb0-08a4&#8243;][vc_row_inner css=&#8221;.vc_custom_1479256903547{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2013\/04\/about_3.jpg?id=11501) !important;}&#8221;][vc_column_inner][vc_column_text]Unikaj w\u0119glowodan\u00f3w wszelkiego rodzaju (takich jak ziemniaki, makaron lub chleb) wieczorem. Zamiast tego wybieraj mi\u0119so, ryby, jajka, nabia\u0142, warzywa lub lekkie zupy.<\/p>\n<p><em>Sugestie:<\/em><\/p>\n<ul>\n<li>Zupa broku\u0142owa<\/li>\n<li>Zupa z soczewicyTortilla z cukinii<\/li>\n<li>Spaghetti warzywne<\/li>\n<li>Ryba sma\u017cona lub gotowana na parze z warzywami<\/li>\n<li>Medaliony wieprzowe<\/li>\n<\/ul>\n<p>Nie zapomnij <strong>trzyma\u0107 si\u0119 harmonogramu<\/strong>: \u015bniadanie &#8211; cztery lub pi\u0119\u0107 godzin na czczo &#8211; obiad &#8211; cztery lub pi\u0119\u0107 godzin na czczo &#8211; kolacja &#8211; 12-16 godzin na czczo.<\/p>\n<p>Kolejna wskaz\u00f3wka: ka\u017cdy pocz\u0105tek jest lepszy ni\u017c brak pocz\u0105tku! Nawet je\u015bli zaczniesz od trzymania si\u0119 tej koncepcji tylko przez jeden lub dwa dni w tygodniu, jest to dobry pierwszy krok &#8211; i lepszy ni\u017c nie rozpocz\u0119cie w og\u00f3le. Wkr\u00f3tce zobaczysz, jak dobrze si\u0119 czujesz i z \u0142atwo\u015bci\u0105 b\u0119dziesz w stanie dostosowa\u0107 swoje od\u017cywianie do zasad Chronodiet.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row full_width=&#8221;stretch_row&#8221; el_class=&#8221;banner-top&#8221; css=&#8221;.vc_custom_1567495162041{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/09\/starter-nutrition-plan.jpg?id=30343) !important;}&#8221;][vc_column][vc_custom_heading source=&#8221;post_title&#8221; font_container=&#8221;tag:h1|text_align:center&#8221; use_theme_fonts=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Chronodieta oferuje urozmaicone i smaczne posi\u0142ki, dzi\u0119ki kt\u00f3rym mo\u017cesz cieszy\u0107 si\u0119 jedzeniem do syta, bez frustracji zwi\u0105zanej z re\u017cimem diety. Wskaz\u00f3wka: je\u015bli poczujesz si\u0119 zbyt g\u0142odny mi\u0119dzy posi\u0142kami, nie si\u0119gaj po przek\u0105sk\u0119, tylko wypij szklank\u0119 wody lub fili\u017cank\u0119 herbaty (bez cukru). To pomo\u017ce &#8211; obiecujemy.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_tta_accordion color=&#8221;turquoise&#8221; c_icon=&#8221;chevron&#8221; [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":0,"parent":54586,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[],"class_list":{"0":"post-54607","1":"page","2":"type-page","3":"status-publish","5":"entry","6":"has-post-thumbnail"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pocz\u0105tkowy plan \u017cywieniowy &#8211; Chronobiology.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dev.chronobiology.com\/pl\/chronozywienie\/poczatkowy-plan-zywieniowy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pocz\u0105tkowy plan \u017cywieniowy\" \/>\n<meta property=\"og:description\" content=\"[vc_row full_width=&#8221;stretch_row&#8221; el_class=&#8221;banner-top&#8221; css=&#8221;.vc_custom_1567495162041{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2019\/09\/starter-nutrition-plan.jpg?id=30343) !important;}&#8221;][vc_column][vc_custom_heading source=&#8221;post_title&#8221; font_container=&#8221;tag:h1|text_align:center&#8221; use_theme_fonts=&#8221;yes&#8221;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]Chronodieta oferuje urozmaicone i smaczne posi\u0142ki, dzi\u0119ki kt\u00f3rym mo\u017cesz cieszy\u0107 si\u0119 jedzeniem do syta, bez frustracji zwi\u0105zanej z re\u017cimem diety. 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