{"id":486,"date":"2022-09-08T21:22:36","date_gmt":"2022-09-08T21:22:36","guid":{"rendered":"https:\/\/jemznatury.pl\/?p=486"},"modified":"2022-09-23T16:48:51","modified_gmt":"2022-09-23T16:48:51","slug":"moc-warzyw","status":"publish","type":"post","link":"https:\/\/jemznatury.pl\/en\/moc-warzyw\/","title":{"rendered":"Moc warzyw"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">O tym, jak powinna wygl\u0105da\u0107 nasza codzienna dieta najpro\u015bciej m\u00f3wi <strong>Piramida Zdrowego \u017bywienia<\/strong> przygotowana przez Polski Instytut \u017bywno\u015bci i \u017bywienia. [tu da\u0107 grafik\u0119 piramidy]<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To baza wiedzy dietetycznej, dostosowana do naszego po\u0142o\u017cenia geograficznego i aktualnego stanu wiedzy naukowej z dziedziny medycyny i zdrowia publicznego.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zasada dzia\u0142ania piramidy jest do\u015b\u0107 prosta \u2013 najwi\u0119cej powinni\u015bmy je\u015b\u0107 tego, co znajduje si\u0119 u podstawy, a najmniej tego, co na szczycie. Jak wida\u0107, na samym dole znajduj\u0105 si\u0119 warzywa i owoce, przy czym tego pierwszego jest znacznie wi\u0119cej. Dlaczego to w\u0142a\u015bnie warzyw powinni\u015bmy je\u015b\u0107 najwi\u0119cej w ci\u0105gu dnia? Powod\u00f3w jest naprawd\u0119 sporo!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Po pierwsze: witaminy.<\/strong> Witaminy to zwi\u0105zki chemiczne o r\u00f3\u017cnej charakterystyce, kt\u00f3re nasze organizmy potrzebuj\u0105 do prawid\u0142owego funkcjonowania, ale kt\u00f3rych organizm nie jest w stanie sam wyprodukowa\u0107. Mo\u017ce to brzmie\u0107 niezrozumiale, wi\u0119c podam przyk\u0142ad: hormony reguluj\u0105 prac\u0119 niekt\u00f3rych organ\u00f3w wewn\u0119trznych, s\u0105 potrzebne do ich funkcjonowania. Organizm produkuje je, kiedy zachodzi do tego potrzeba i wszystko gra. Z witaminami jest inaczej \u2013 organizm ich potrzebuje, ale sam nie wytwarza, dlatego tak wa\u017cne jest, \u017ceby\u015bmy dostarczali je z \u017cywno\u015bci\u0105, bo w przypadku niedobor\u00f3w, co\u015b w ciele mo\u017ce zacz\u0105\u0107 szwankowa\u0107.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Po drugie: sk\u0142adniki mineralne.<\/strong> Podobnie jak z witaminami, organizm ich po prostu potrzebuje. W warzywach jest ich ogromna ilo\u015b\u0107 w stosunku do innych produkt\u00f3w spo\u017cywczych, dlatego dostarczaj\u0105c odpowiedniej porcji warzyw nie trzeba si\u0119 martwi\u0107 o niedostateczn\u0105 poda\u017c sk\u0142adnik\u00f3w mineralnych.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Po trzecie: b\u0142onnik.<\/strong> To sk\u0142adnik, kt\u00f3ry nie ulega trawieniu ani wch\u0142anianiu, za to odgrywa kluczow\u0105 rol\u0119 w utrzymaniu prawid\u0142owej pracy uk\u0142adu pokarmowego i ca\u0142ego organizmu. Ma wp\u0142yw na prawid\u0142ow\u0105 perystaltyk\u0119 jelit, utrzymywanie prawid\u0142owego poziomu cholesterolu i glukozy we krwi, odczuwanie syto\u015bci czy prewencj\u0119 nowotwor\u00f3w.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Po czwarte: woda i niewielka ilo\u015b\u0107 kalorii.<\/strong> Warzywa to cenne \u017ar\u00f3d\u0142o wody, kt\u00f3ra stanowi oko\u0142o 70 % naszej masy cia\u0142a. Woda ma zero kalorii, a co za tym idzie \u2013 wszystko, co b\u0119dzie mia\u0142o du\u017co wody, b\u0119dzie mia\u0142o automatycznie niewiele kalorii. To szczeg\u00f3lnie wa\u017cne w dzisiejszych czasach, kiedy to nadmiar kalorii powoduje zgony cz\u0119\u015bciej ni\u017c ich niedob\u00f3r.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To wszystko (i jeszcze kilka szczeg\u00f3\u0142\u00f3w) sprawia, \u017ce wysokie spo\u017cycie warzyw przyczynia si\u0119 do zmniejszenia ryzyka wyst\u0105pienia chor\u00f3b uk\u0142adu kr\u0105\u017cenia takich jak udar, zawa\u0142, nadci\u015bnienie t\u0119tnicze czy mia\u017cd\u017cyca, ale tak\u017ce nowotwor\u00f3w, depresji, nadwagi i oty\u0142o\u015bci oraz og\u00f3lnej \u015bmiertelno\u015bci niezale\u017cnie od przyczyny. Niekt\u00f3re badania sugeruj\u0105, \u017ce kilka milion\u00f3w przedwczesnych \u015bmierci mo\u017cna by\u0142oby unikn\u0105\u0107 poprzez zwi\u0119kszenie spo\u017cycia warzyw i owoc\u00f3w w codziennej diecie.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nie bez powodu warzywa powinny stanowi\u0107 absolutn\u0105 podstaw\u0119 naszej diety. To pierwszy punkt ka\u017cdej zdrowej diety i stylu \u017cycia. Jedz\u0105c je, wspieramy nie tylko w\u0142asne zdrowie, ale tak\u017ce planet\u0119!<\/span><\/p>\n<p><strong>Bibliografia:<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/ncez.pzh.gov.pl\/abc-zywienia\/zasady-zdrowego-zywienia\/piramida-zdrowego-zywienia-i-aktywnosci-fizycznej-dla-osob-doroslych-2\/\"><span style=\"font-weight: 400;\">https:\/\/ncez.pzh.gov.pl\/abc-zywienia\/zasady-zdrowego-zywienia\/piramida-zdrowego-zywienia-i-aktywnosci-fizycznej-dla-osob-doroslych-2\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\"><span style=\"font-weight: 400;\">https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Angelino, D., Godos, J., Ghelfi, F., Tieri, M., Titta, L., Lafranconi, A., &#8230; &amp; Grosso, G. (2019). Fruit and vegetable consumption and health outcomes: An umbrella review of observational studies. <\/span><i><span style=\"font-weight: 400;\">International Journal of Food Sciences and Nutrition<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">70<\/span><\/i><span style=\"font-weight: 400;\">(6), 652-667.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., &#8230; &amp; Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality\u2014a systematic review and dose-response meta-analysis of prospective studies. <\/span><i><span style=\"font-weight: 400;\">International journal of epidemiology<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">46<\/span><\/i><span style=\"font-weight: 400;\">(3), 1029-1056.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wang, D. D., Li, Y., Bhupathiraju, S. N., Rosner, B. A., Sun, Q., Giovannucci, E. L., &#8230; &amp; Hu, F. B. (2021). Fruit and vegetable intake and mortality: results from 2 prospective cohort studies of US men and women and a meta-analysis of 26 cohort studies. <\/span><i><span style=\"font-weight: 400;\">Circulation<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">143<\/span><\/i><span style=\"font-weight: 400;\">(17), 1642-1654.<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>O tym, jak powinna wygl\u0105da\u0107 nasza codzienna dieta najpro\u015bciej m\u00f3wi Piramida Zdrowego \u017bywienia przygotowana przez Polski Instytut \u017bywno\u015bci i \u017bywienia. [tu da\u0107 grafik\u0119 piramidy] To baza wiedzy dietetycznej, dostosowana do naszego po\u0142o\u017cenia geograficznego i aktualnego stanu wiedzy naukowej z dziedziny medycyny i zdrowia publicznego.\u00a0 Zasada dzia\u0142ania piramidy jest do\u015b\u0107 prosta \u2013 najwi\u0119cej powinni\u015bmy je\u015b\u0107 tego, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":479,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-blog.php","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[7],"tags":[30,28,13,29,11,12],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Moc warzyw - JEM Z NATURY<\/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:\/\/jemznatury.pl\/moc-warzyw\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:locale:alternate\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Moc warzyw - JEM Z NATURY\" \/>\n<meta property=\"og:description\" content=\"O tym, jak powinna wygl\u0105da\u0107 nasza codzienna dieta najpro\u015bciej m\u00f3wi Piramida Zdrowego \u017bywienia przygotowana przez Polski Instytut \u017bywno\u015bci i \u017bywienia. 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