{"id":1005,"date":"2023-12-18T22:20:41","date_gmt":"2023-12-18T21:20:41","guid":{"rendered":"https:\/\/heartie.app\/pl\/?p=1005"},"modified":"2024-01-14T13:48:59","modified_gmt":"2024-01-14T12:48:59","slug":"jedz-orzechy-i-nasiona","status":"publish","type":"post","link":"https:\/\/heartie.app\/articles\/pl\/jedz-orzechy-i-nasiona\/","title":{"rendered":"Jedz orzechy i nasiona"},"content":{"rendered":"\n<p>Ka\u017cdy z nas pragnie \u017cy\u0107 zdrowo i delektowa\u0107 si\u0119 ka\u017cd\u0105 chwil\u0105 \u017cycia. A kluczem do tego mo\u017ce by\u0107 nasza dieta! W\u015br\u00f3d wielu cudownych produkt\u00f3w, kt\u00f3re mo\u017cemy w\u0142\u0105czy\u0107 do naszego menu, znajduj\u0105 si\u0119 orzechy i nasiona \u2013 prawdziwe skarby natury, kt\u00f3re mog\u0105 znacz\u0105co poprawi\u0107 stan naszego zdrowia, a w szczeg\u00f3lno\u015bci serca. Czytaj\u0105c ten artyku\u0142, poznasz, jak te niewielkie, ale pot\u0119\u017cne sk\u0142adniki mog\u0105 wp\u0142yn\u0105\u0107 na Twoje samopoczucie i jakie maj\u0105 znaczenie dla zdrowia. Dodatkowo, przypominamy o aplikacji &#8222;<a href=\"https:\/\/heartie.app\/articles\/pl\/sample-page\/\" data-internallinksmanager029f6b8e52c=\"1\" title=\"Heartie - dbanie o serce\">Heartie<\/a>&#8221;, kt\u00f3ra pomaga dba\u0107 o zdrowie serca \u2013 z pewno\u015bci\u0105 orzechy i nasiona znajd\u0105 si\u0119 w jej wielu rekomendacjach.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Spis tre\u015bci<\/h2><nav><ul><li class=\"\"><a href=\"#poznaj-moc-orzechow-i-nasion\">Poznaj moc orzech\u00f3w i nasion!<\/a><\/li><li class=\"\"><a href=\"#serce-kocha-zdrowe-tluszcze\">Serce kocha zdrowe t\u0142uszcze!<\/a><\/li><li class=\"\"><a href=\"#porcje-pod-kontrola-jedz-madrze\">Porcje pod kontrol\u0105 \u2013 jedz m\u0105drze!<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"poznaj-moc-orzechow-i-nasion\">Poznaj moc orzech\u00f3w i nasion!<\/h2>\n\n\n\n<p>Orzechy i nasiona s\u0105 prawdziw\u0105 kopalni\u0105 sk\u0142adnik\u00f3w od\u017cywczych, kt\u00f3re wspieraj\u0105 nasze zdrowie na r\u00f3\u017cnych p\u0142aszczyznach. <a href=\"https:\/\/www.healthline.com\/nutrition\/9-proven-benefits-of-almonds\" rel=\"nofollow noopener\" target=\"_blank\">Migda\u0142y<\/a>, orzechy w\u0142oskie, siemi\u0119 lniane, a tak\u017ce chia i nasiona s\u0142onecznika, to tylko niekt\u00f3re z wielu przyk\u0142ad\u00f3w, kt\u00f3re powinny znale\u017a\u0107 si\u0119 na li\u015bcie zakup\u00f3w ka\u017cdego dbaj\u0105cego o zdrowie. Zawieraj\u0105 one nie tylko zdrowe t\u0142uszcze, ale tak\u017ce b\u0142onnik, witaminy, a tak\u017ce minera\u0142y takie jak magnez czy potas.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Migda\u0142y<\/strong> \u2013 bogate w witamin\u0119 E, magnez i bia\u0142ko.<\/li>\n\n\n\n<li><strong>Orzechy w\u0142oskie<\/strong> \u2013 doskona\u0142e \u017ar\u00f3d\u0142o kwasy alfa-linolenowego, rodzaju <a href=\"https:\/\/heartie.app\/articles\/pl\/rozwaz-suplementy-z-omega-3\/\" data-internallinksmanager029f6b8e52c=\"8\" title=\"Omega-3\">omega-3<\/a>.<\/li>\n\n\n\n<li><strong>Siemi\u0119 lniane<\/strong> \u2013 zawiera lignany, kt\u00f3re mog\u0105 pomaga\u0107 w regulacji poziomu hormon\u00f3w.<\/li>\n<\/ul>\n\n\n\n<p>Nie zapominajmy r\u00f3wnie\u017c o pestkach dyni czy nasionach sezamu, kt\u00f3re r\u00f3wnie\u017c mog\u0105 przyczyni\u0107 si\u0119 do lepszego zdrowia serca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"serce-kocha-zdrowe-tluszcze\">Serce kocha zdrowe t\u0142uszcze!<\/h2>\n\n\n\n<p>Serce to organ, kt\u00f3ry nieustannie pracuje dla naszego dobra, zas\u0142uguje wi\u0119c na szczeg\u00f3ln\u0105 trosk\u0119. Jednym ze sposob\u00f3w na dbanie o serce jest dostarczanie mu zdrowych t\u0142uszcz\u00f3w, kt\u00f3re znajduj\u0105 si\u0119 w orzechach i nasionach. Nienasycone t\u0142uszcze, szczeg\u00f3lnie <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/why-not-flaxseed-oil\" rel=\"nofollow noopener\" target=\"_blank\">kwasy omega-3<\/a>, maj\u0105 udowodnione dzia\u0142anie prozdrowotne \u2013 obni\u017caj\u0105 poziom z\u0142ego cholesterolu <a href=\"https:\/\/heartie.app\/articles\/pl\/badanie-cholesterolu\/\" data-internallinksmanager029f6b8e52c=\"3\" title=\"Cholesterol\">LDL<\/a>, zapobiegaj\u0105 zakrzepom krwi oraz dzia\u0142aj\u0105 przeciwzapalnie. To w\u0142a\u015bnie dzi\u0119ki nim nasze serce mo\u017ce pracowa\u0107 jak w zegarku.<\/p>\n\n\n\n<p>Kilka przyk\u0142ad\u00f3w zdrowych t\u0142uszcz\u00f3w w orzechach i nasionach:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Orzechy brazylijskie<\/strong> \u2013 obfituj\u0105 w selen, kt\u00f3ry ma w\u0142a\u015bciwo\u015bci antyoksydacyjne.<\/li>\n\n\n\n<li><strong>Orzechy laskowe<\/strong> \u2013 doskona\u0142e \u017ar\u00f3d\u0142o witaminy E, kt\u00f3ra chroni kom\u00f3rki serca.<\/li>\n\n\n\n<li><strong>Nasiona chia<\/strong> \u2013 bogate w <a href=\"https:\/\/heartie.app\/articles\/pl\/rozwaz-suplementy-z-omega-3\/\" data-internallinksmanager029f6b8e52c=\"8\" title=\"Omega-3\">omega-3<\/a>, bia\u0142ko i b\u0142onnik.<\/li>\n<\/ul>\n\n\n\n<p>Warto zatem wprowadzi\u0107 te sk\u0142adniki do codziennej diety, aby wspom\u00f3c prac\u0119 naszego serca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"porcje-pod-kontrola-jedz-madrze\">Porcje pod kontrol\u0105 \u2013 jedz m\u0105drze!<\/h2>\n\n\n\n<p>Orzechy i nasiona, mimo \u017ce s\u0105 zdrowe, s\u0105 r\u00f3wnie\u017c bardzo kaloryczne. Dlatego wa\u017cne jest, aby kontrolowa\u0107 ich porcje, aby nie przekroczy\u0107 dziennego zapotrzebowania kalorycznego. Zaleca si\u0119 spo\u017cywanie orzech\u00f3w w ilo\u015bci oko\u0142o gar\u015bci dziennie \u2013 to wystarczaj\u0105ca ilo\u015b\u0107, aby dostarczy\u0107 organizmowi potrzebnych sk\u0142adnik\u00f3w od\u017cywczych, ale nie przesadzi\u0107 z kaloriami.<\/p>\n\n\n\n<p>Oto kilka wskaz\u00f3wek, jak m\u0105drze w\u0142\u0105czy\u0107 orzechy i nasiona do diety:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dodawaj je jako dodatek do owsianki lub <a href=\"https:\/\/heartie.app\/articles\/pl\/wybieraj-produkty-mleczne-malo-tluszczu\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Niskot\u0142uszczowe bia\u0142ko\">jogurtu<\/a>.<\/li>\n\n\n\n<li>U\u017cywaj mielonego siemienia lnianego jako posypki do sa\u0142atek.<\/li>\n\n\n\n<li>Wybieraj orzechy niesolone i niesma\u017cone, aby unikn\u0105\u0107 dodatkowych kalorii.<\/li>\n<\/ol>\n\n\n\n<p>Pami\u0119taj\u0105c o tych zasadach, mo\u017cesz cieszy\u0107 si\u0119 smakiem i korzy\u015bciami zdrowotnymi orzech\u00f3w i nasion bez obaw o nadmiar kalorii.<\/p>\n\n\n\n<p>Orzechy i nasiona to ma\u0142e skarby, kt\u00f3re mog\u0105 dostarcza\u0107 wielu korzy\u015bci dla naszego zdrowia, a w szczeg\u00f3lno\u015bci dla serca. Pami\u0119tajmy o ich umiej\u0119tnym w\u0142\u0105czeniu do diety oraz kontroli porcji. Aplikacja &#8222;<a href=\"https:\/\/heartie.app\/articles\/pl\/\" data-type=\"page\" data-id=\"2\">Heartie<\/a>&#8221; mo\u017ce by\u0107 doskona\u0142ym wsparciem w codziennej trosce o zdrowie serca, wskazuj\u0105c na najlepsze \u017ar\u00f3d\u0142a sk\u0142adnik\u00f3w od\u017cywczych oraz pomagaj\u0105c w monitorowaniu diety. Nie zapominaj wi\u0119c o nich podczas robienia zakup\u00f3w i ciesz si\u0119 dobrym zdrowiem ka\u017cdego dnia!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Orzechy i nasiona s\u0105 \u015bwietnymi \u017ar\u00f3d\u0142ami sk\u0142adnik\u00f3w od\u017cywczych korzystnych dla serca. Zawieraj\u0105 nienasycone t\u0142uszcze, kwasy t\u0142uszczowe omega-3, b\u0142onnik i witaminy. W\u0142\u0105cz do diety r\u00f3\u017cnorodne orzechy, takie jak migda\u0142y, orzechy w\u0142oskie i siemi\u0119 lniane, ale pami\u0119taj o kontrolowaniu ich porcji, poniewa\u017c s\u0105 wysokokaloryczne.<\/p>\n","protected":false},"author":1,"featured_media":558,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-najlepsze-dla-serca"],"featured_media_src_url":"https:\/\/heartie.app\/articles\/pl\/wp-content\/uploads\/sites\/23\/2024\/01\/orzechy-i-nasiona-sa-swietnymi-zrodlami-skladnikow-odzywczych-korzystnych-dla-serca-1024x574.jpg","_links":{"self":[{"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/posts\/1005","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/comments?post=1005"}],"version-history":[{"count":2,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/posts\/1005\/revisions"}],"predecessor-version":[{"id":1131,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/posts\/1005\/revisions\/1131"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/media\/558"}],"wp:attachment":[{"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/media?parent=1005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/categories?post=1005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/heartie.app\/articles\/pl\/wp-json\/wp\/v2\/tags?post=1005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}