{"id":195,"date":"2023-08-03T14:18:42","date_gmt":"2023-08-03T14:18:42","guid":{"rendered":"http:\/\/www.karolinamacheta.pl\/?p=195"},"modified":"2023-08-03T14:24:07","modified_gmt":"2023-08-03T14:24:07","slug":"elementor-195","status":"publish","type":"post","link":"https:\/\/www.karolinamacheta.pl\/?p=195","title":{"rendered":"Jak du\u017cy powinien by\u0107 deficyt kaloryczny ?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"195\" class=\"elementor elementor-195\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c371528 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c371528\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-49637ad\" data-id=\"49637ad\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-55b8cd6 elementor-widget elementor-widget-image\" data-id=\"55b8cd6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 09-08-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" loading=\"lazy\" width=\"665\" height=\"557\" src=\"https:\/\/www.karolinamacheta.pl\/wp-content\/uploads\/2023\/08\/kaloria-tlo.png\" class=\"attachment-large size-large wp-image-197\" alt=\"\" srcset=\"https:\/\/www.karolinamacheta.pl\/wp-content\/uploads\/2023\/08\/kaloria-tlo.png 940w, https:\/\/www.karolinamacheta.pl\/wp-content\/uploads\/2023\/08\/kaloria-tlo-300x251.png 300w, https:\/\/www.karolinamacheta.pl\/wp-content\/uploads\/2023\/08\/kaloria-tlo-768x644.png 768w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-74cce50 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"74cce50\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5495dd0\" data-id=\"5495dd0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2dd551d elementor-widget elementor-widget-heading\" data-id=\"2dd551d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 09-08-2023 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Deficyt - a co to takiego ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d144fe0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d144fe0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1808658\" data-id=\"1808658\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-25f1c7b elementor-widget elementor-widget-text-editor\" data-id=\"25f1c7b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.15.0 - 09-08-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Chudniemy od deficytu kalorycznego. W skr\u00f3cie &#8211; trzeba dostarcza\u0107 do organizmu mniej kalorii ni\u017c organizm wydatkuje. W teorii mo\u017cna zje\u015b\u0107 3 p\u0105czki w ci\u0105gu dnia i je\u015bli zmieszcz\u0105 si\u0119 te kalorie w za\u0142o\u017conej kaloryczno\u015bci to mo\u017cna schudn\u0105\u0107. W praktyce nie jest tak kolorowo &#8211; odsy\u0142am do mojego posta &#8222;Czy kaloria kalorii jest r\u00f3wna?&#8221;.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-333c7cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"333c7cc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f4fbfd6\" data-id=\"f4fbfd6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-725783c elementor-widget elementor-widget-heading\" data-id=\"725783c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ale wr\u00f3\u0107my do meritum - deficyt zale\u017cy od:<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-45e7aec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"45e7aec\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4ac242b\" data-id=\"4ac242b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-851d50d elementor-widget elementor-widget-text-editor\" data-id=\"851d50d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div><strong>1<\/strong>. Cel\u00f3w &#8211; inny deficyt b\u0119dzie je\u015bli chcemy schudn\u0105\u0107 3 kilo w miesi\u0105c, inny je\u015bli<\/div><div>potrzebujemy &#8222;zbi\u0107&#8221; 10kg w 3 miesi\u0105ce. Dla mnie zdrowy deficyt kaloryczny wynosi ok. 200-400 kalorii dziennie.<\/div><div>\u00a0<\/div><div><strong>2<\/strong>. Czynnik\u00f3w organizmu: p\u0142ci i wieku, masy cia\u0142a i jego sk\u0142adu (im wi\u0119cej tkanki t\u0142uszczowej tym deficyt mo\u017ce by\u0107 wi\u0119kszy).<\/div><div>\u00a0<\/div><div><strong>3<\/strong>. Aktywno\u015bci fizycznej &#8211; im wi\u0119ksza aktywno\u015b\u0107 tym organizm potrzebuje wi\u0119cej kalorii i jednocze\u015bnie je\u015bli aktywno\u015b\u0107 jest wysoka to mo\u017cna zje\u015b\u0107 wi\u0119cej kalorii &#8211; deficyt b\u0119dzie uzyskany wysi\u0142kiem fizycznym.<\/div><div>\u00a0<\/div><div><strong>4<\/strong>. Zaburze\u0144 i chor\u00f3b w organizmie &#8211; bywaj\u0105 takie przypadki, \u017ce deficyt rz\u0119du tylko 100 kalorii daje efekty, bo choroba nie pozwala na wi\u0119cej a istniej\u0105 zaburzenia, \u017ce deficyt rz\u0119du nawet\u00a0 600 kalorii b\u0119dzie najbardziej skuteczny.<\/div><div>\u00a0<\/div><div><strong>5<\/strong>. Stylu \u017cycia, rodzaju pracy &#8211; zar\u00f3wno wysi\u0142ek umys\u0142owy jak i fizyczny oraz d\u0142ugo\u015b\u0107 pracy (zmiany i sama ilo\u015b\u0107 godzin) musi by\u0107 brana pod uwag\u0119.<\/div><div>\u00a0<\/div><div><strong>6<\/strong>. Wcze\u015bniejszego\/aktualnego \u017cywienia &#8211; nie mo\u017cna od razu gwa\u0142townie odj\u0105\u0107 lub doda\u0107 kalorii &#8211; cz\u0119sto skutkuje to brakiem redukcji, a zdarzy\u0107 si\u0119 mo\u017ce, \u017ce nawet przytyciem. Przyk\u0142adowo je\u015bli osoba X jad\u0142a wcze\u015bniej\u00a0 kilka miesi\u0119cy 1000 kalorii (oczywi\u015bcie to zbyt ma\u0142o) to nie mo\u017cna od razu zwi\u0119kszy\u0107 je do 1600 kalorii &#8211; b\u0119dzie skutkowa\u0107 to przytyciem, bo organizm zbyt d\u0142ugo by\u0142 na tak mocnym niedoborze energii.<\/div><div>\u00a0<\/div><div><strong>Dlatego warto &#8211; aby plan \u017cywieniowy by\u0142 skuteczny &#8211; wzi\u0105\u0107 pod uwag\u0119 wszystkie te czynniki oraz dobra\u0107 kalorie indywidualnie.<\/strong><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Deficyt &#8211; a co to takiego ? Chudniemy od deficytu kalorycznego. W skr\u00f3cie &#8211; trzeba dostarcza\u0107 do organizmu mniej kalorii ni\u017c organizm wydatkuje. W teorii mo\u017cna zje\u015b\u0107 3 p\u0105czki w ci\u0105gu dnia i je\u015bli zmieszcz\u0105 si\u0119 te kalorie w za\u0142o\u017conej kaloryczno\u015bci to mo\u017cna schudn\u0105\u0107. W praktyce nie jest tak kolorowo &#8211; odsy\u0142am do mojego posta [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"_links":{"self":[{"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=\/wp\/v2\/posts\/195"}],"collection":[{"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=195"}],"version-history":[{"count":8,"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=\/wp\/v2\/posts\/195\/revisions"}],"predecessor-version":[{"id":204,"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=\/wp\/v2\/posts\/195\/revisions\/204"}],"wp:attachment":[{"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.karolinamacheta.pl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}