{"id":426,"date":"2026-03-12T19:21:00","date_gmt":"2026-03-12T18:21:00","guid":{"rendered":"https:\/\/go4taste.pl\/blog\/?p=426"},"modified":"2026-11-05T13:09:16","modified_gmt":"2026-11-05T12:09:16","slug":"jak-czesto-mozna-jesc-migdaly","status":"publish","type":"post","link":"https:\/\/go4taste.pl\/blog\/jak-czesto-mozna-jesc-migdaly\/","title":{"rendered":"Jak cz\u0119sto je\u015b\u0107 migda\u0142y? Ile migda\u0142\u00f3w dziennie?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/go4taste.pl\/migdaly\"><em>Migda\u0142y<\/em><\/a> s\u0105 zdrowe, a tak\u017ce bogate w t\u0142uszcze, kt\u00f3re dostarczaj\u0105 sporo kalorii. Spo\u017cywane w okre\u015blonych ilo\u015bciach daj\u0105 wiele korzy\u015bci dla organizmu. Z tego artyku\u0142u dowiesz si\u0119:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Czy popularne \u201e4 migda\u0142y dziennie\u201d wystarcz\u0105, \u017ceby poczu\u0107 efekty zdrowotne?\u00a0<\/li>\n\n\n\n<li>Jaka jest rekomendowana dawka migda\u0142\u00f3w?\u00a0<\/li>\n\n\n\n<li>Czy mo\u017cna je je\u015b\u0107 codzienne?\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">W tym artykule znajdziesz odpowiedzi na te pytania, a tak\u017ce poznasz kreatywne sposoby na w\u0142\u0105czenie migda\u0142\u00f3w do swojej diety.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Artyku\u0142 zosta\u0142 zaktualizowany i rozbudowany o nowe tre\u015bci i zdj\u0119cia autorskie 18.03.2026 r.<\/em><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Migda\u0142y \u2013 ile mo\u017cna zje\u015b\u0107 dziennie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">O drogocennych i pozytywnych stronach spo\u017cywania migda\u0142\u00f3w, czyli pestek migda\u0142owca zwyczajnego, nie musimy nikogo przekonywa\u0107. Migda\u0142y dostarczaj\u0105 wielu cennych sk\u0142adnik\u00f3w od\u017cywczych, w tym b\u0142onnika, witamin oraz sk\u0142adnik\u00f3w mineralnych. S\u0105 bogatym \u017ar\u00f3d\u0142em wapnia, magnezu, \u017celaza, fosforu, potasu oraz cynku, a tak\u017ce witamin z grupy B i witaminy m\u0142odo\u015bci, czyli witaminy E. Nie oznacza to jednak, \u017ce mo\u017cemy migda\u0142ami objada\u0107 si\u0119 bez ogranicze\u0144. Codzienn\u0105 dawk\u0119 migda\u0142\u00f3w nale\u017cy dostosowa\u0107 do potrzeb naszego organizmu. Przy standardowej, zbilansowanej diecie porcja spo\u017cywanych migda\u0142\u00f3w dziennie powinna wynosi\u0107 wok\u00f3\u0142 28 gram\u00f3w, co w przybli\u017ceniu odpowiada 23-28 sztukom dziennie. Ta dawka mo\u017ce si\u0119 r\u00f3\u017cni\u0107 w zale\u017cno\u015bci od zapotrzebowania organizmu, naszej aktywno\u015bci fizycznej oraz innych element\u00f3w diety. Nie nale\u017cy tego bowiem rozpatrywa\u0107 oddzielnie.<\/p>\n\n\n<div class=\"g4t-ads-banner g4t-banner-inline g4t-banner-inline--count-3 g4t-banner-inline--mobile-carousel wp-block-go4taste-ads-inline-banner\">\n\t<div class=\"g4t-ads-inline-products\">\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/808-home_default\/migdaly-kalifornijskie-carmel-1kg.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y kalifornijskie 1 kg Carmel\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-kalifornijskie-carmel-1kg.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y kalifornijskie 1 kg Carmel\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">42,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/607-home_default\/migdaly-kalifornijskie.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y kalifornijskie du\u017ce ca\u0142e 1 kg Nonpareil\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-kalifornijskie.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y kalifornijskie du\u017ce ca\u0142e 1 kg Nonpareil\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">48,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/732-home_default\/migdaly-kalifornijskie-blanszowane.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y blanszowane kalifornijskie 1 kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-kalifornijskie-blanszowane.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y blanszowane kalifornijskie 1 kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">48,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t<\/div>\n\t\t<div class=\"g4t-carousel-dots\" aria-label=\"Nawigacja karuzeli\">\n\t\t\t\t<button class=\"g4t-carousel-dot g4t-carousel-dot--active\" data-index=\"0\" type=\"button\" aria-label=\"Produkt 1\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"1\" type=\"button\" aria-label=\"Produkt 2\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"2\" type=\"button\" aria-label=\"Produkt 3\"><\/button>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192\u00a0 Odpowiednia ilo\u015b\u0107 migda\u0142\u00f3w zale\u017cy od diety i stanu zdrowia. Sprawd\u017a tak\u017ce, <a href=\"https:\/\/go4taste.pl\/blog\/dlaczego-migdaly-sa-zdrowe\/\"><em>czy migda\u0142y s\u0105 zdrowe <\/em><\/a>i kto powinien zachowa\u0107 ostro\u017cno\u015b\u0107.<br><\/p>\n\n\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2024\/06\/migday-solone-prazone-1.jpg\" alt=\"Widok na migda\u0142y: z lewej solone, z prawej pra\u017cone\" class=\"wp-image-17470\" srcset=\"https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2024\/06\/migday-solone-prazone-1.jpg 800w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2024\/06\/migday-solone-prazone-1-300x200.jpg 300w, https:\/\/go4taste.pl\/blog\/wp-content\/uploads\/2024\/06\/migday-solone-prazone-1-768x512.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Solone i <a href=\"https:\/\/go4taste.pl\/prazone-migdaly-bez-soli-500g.html\">pra\u017cone migda\u0142y<\/a> z naszego sklepu (fot. Go4taste.pl\/KB)<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">4 migda\u0142y dziennie \u2013 czy wystarczy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">W sieci i mediach spo\u0142eczno\u015bciowych kr\u0105\u017cy popularne przekonanie, \u017ce ju\u017c 4 migda\u0142y dziennie mog\u0105 pozytywnie wp\u0142yn\u0105\u0107 na zdrowie, a dok\u0142adnie poprawi\u0107 trawienie, wzmocni\u0107 odporno\u015b\u0107, a nawet wspiera\u0107 prac\u0119 m\u00f3zgu i serca. Inspiracj\u0105 dla tego trendu jest m.in. ajurweda, gdzie migda\u0142y okre\u015blane s\u0105 jako <em>Buddhivardhak<\/em> (wzmacniaj\u0105ce umys\u0142) i <em>Balya<\/em> (wspieraj\u0105ce si\u0142y witalne). Traktowane s\u0105 tam jako pokarm, kt\u00f3ry naturalnie wzmacnia organizm, pobudza ogie\u0144 trawienny (<em>Agni<\/em>) i wspomaga jasno\u015b\u0107 umys\u0142u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Faktycznie, 4 migda\u0142y to lepszy wyb\u00f3r ni\u017c brak orzech\u00f3w w diecie S\u0105 \u017ar\u00f3d\u0142em witaminy E, b\u0142onnika, zdrowych t\u0142uszcz\u00f3w i antyoksydant\u00f3w, a ich regularne spo\u017cycie nawet w tak ma\u0142ej ilo\u015bci mo\u017ce by\u0107 symbolicznym krokiem w stron\u0119 lepszych nawyk\u00f3w.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warto jednak pami\u0119ta\u0107, \u017ce dla zauwa\u017calnych efekt\u00f3w zdrowotnych zalecana dawka dzienna to oko\u0142o 23\u201328 migda\u0142\u00f3w (czyli ok. 28 gram\u00f3w). Dopiero taka porcja dostarcza realnych ilo\u015bci magnezu, bia\u0142ka, witaminy E i zdrowych t\u0142uszcz\u00f3w, kt\u00f3re wspieraj\u0105 uk\u0142ad nerwowy, odporno\u015b\u0107, metabolizm i kondycj\u0119 sk\u00f3ry.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4 migda\u0142y dziennie nie zaszkodz\u0105, a mog\u0105 pom\u00f3c, szczeg\u00f3lnie je\u015bli kierujesz si\u0119 filozofi\u0105 ajurwedy. Jednak pami\u0119taj, \u017ce samo w\u0142\u0105czenie migda\u0142\u00f3w do diety nie powoduje, \u017ce mo\u017cna zrezygnowa\u0107 z leczenia czy przesta\u0107 bra\u0107 leki. Orzechy te mog\u0105 wspiera\u0107 zdrowie, jednak nie maj\u0105 w\u0142a\u015bciwo\u015bci uzdrawiaj\u0105cych.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Czy migda\u0142y mo\u017cna je\u015b\u0107 codziennie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Tak, nic nie stoi na przeszkodzie, aby spo\u017cywa\u0107 migda\u0142y codziennie, o ile b\u0119dziemy trzyma\u0107 si\u0119 ustalonej porcji i nie b\u0119dziemy ich spo\u017cywa\u0107 w nadmiarze. Dawka 23 sztuk, czy te\u017c 28 g, jest rozs\u0105dn\u0105 opcj\u0105 przy normalnej aktywno\u015bci fizycznej.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ile migda\u0142\u00f3w dziennie zale\u017cy te\u017c od rodzaju \u2014 sprawd\u017a <a href=\"https:\/\/go4taste.pl\/blog\/jak-kupic-dobre-migdaly\/\"><em>jak kupi\u0107 dobre migda\u0142y.<\/em><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co dostarczamy organizmowi w jednej gar\u015bci migda\u0142\u00f3w?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Codzienne spo\u017cywanie 28 gram\u00f3w migda\u0142\u00f3w dostarcza organizmowi nie tylko energii, ale tak\u017ce cennych bia\u0142ek, zdrowych t\u0142uszcz\u00f3w, b\u0142onnika oraz wielu witamin i minera\u0142\u00f3w. Migda\u0142y s\u0105 doskona\u0142ym uzupe\u0142nieniem zdrowej diety, wspomagaj\u0105c zdrowie serca, uk\u0142ad nerwowy, ko\u015bci oraz dbaj\u0105 o sk\u00f3r\u0119.<\/p>\n\n\n<div class=\"g4t-ads-banner g4t-banner-inline g4t-banner-inline--count-3 g4t-banner-inline--mobile-carousel wp-block-go4taste-ads-inline-banner\">\n\t<div class=\"g4t-ads-inline-products\">\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/157-home_default\/migdaly-australijskie.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y australijskie naturalne s\u0142odkie 1 kg\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-australijskie.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y australijskie naturalne s\u0142odkie 1 kg\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">50,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/2174-home_default\/migdaly-wedzone-500g.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y w\u0119dzone 500 g\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/migdaly-wedzone-500g.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y w\u0119dzone 500 g\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">31,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-content\">\n\t\t\t<div class=\"g4t-ads-image\">\n\t\t\t\t<img\n\t\t\t\t\tsrc=\"https:\/\/go4taste.pl\/1020-home_default\/prazone-migdaly-solone.jpg\"\n\t\t\t\t\talt=\"Migda\u0142y pra\u017cone solone 500 g\"\n\t\t\t\t\twidth=\"320\"\n\t\t\t\t\theight=\"180\"\n\t\t\t\t\/>\n\t\t\t<\/div>\n\t\t\t<div class=\"g4t-ads-details\">\n\t\t\t\t<div class=\"g4t-ads-name\">\n\t\t\t\t\t<a href=\"https:\/\/go4taste.pl\/prazone-migdaly-solone.html\" class=\"g4t-ads-name-link\">\n\t\t\t\t\t\tMigda\u0142y pra\u017cone solone 500 g\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"g4t-ads-prices\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"g4t-ads-sale-price\">33,00 z\u0142<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<span class=\"g4t-ads-button\" aria-hidden=\"true\">Kup w sklepie<\/span>\n\t\t<\/div>\n\t\t\t<\/div>\n\t\t<div class=\"g4t-carousel-dots\" aria-label=\"Nawigacja karuzeli\">\n\t\t\t\t<button class=\"g4t-carousel-dot g4t-carousel-dot--active\" data-index=\"0\" type=\"button\" aria-label=\"Produkt 1\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"1\" type=\"button\" aria-label=\"Produkt 2\"><\/button>\n\t\t\t\t<button class=\"g4t-carousel-dot\" data-index=\"2\" type=\"button\" aria-label=\"Produkt 3\"><\/button>\n\t\t\t<\/div>\n\t<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Ile daje gar\u015b\u0107 migda\u0142\u00f3w?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Spo\u017cywaj\u0105c tylko <strong>gar\u015b\u0107 pestek migda\u0142owca dziennie<\/strong>, czyli w praktyce od 21 do 23 migda\u0142\u00f3w, dostarczamy swojemu organizmowi&nbsp; blisko 1\/3 ca\u0142ego dziennego zapotrzebowania na niekt\u00f3re sk\u0142adniki&nbsp; od\u017cywcze i minera\u0142y.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>W gar\u015bci migda\u0142\u00f3w znajduje si\u0119:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 gram\u00f3w bia\u0142ka,<\/li>\n\n\n\n<li>4 grama b\u0142onnika,<\/li>\n\n\n\n<li>14 gram\u00f3w t\u0142uszcz\u00f3w (z czego 9 jednonienasyconych)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ponadto w tej niewielkiej porcji orzech\u00f3w znajduje si\u0119 a\u017c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20% dziennego zapotrzebowania na <strong>magnez;<\/strong><\/li>\n\n\n\n<li>32% zapotrzebowania na <strong>mangan;<\/strong><\/li>\n\n\n\n<li>i a\u017c 37% dziennego zapotrzebowania na <strong>witamin\u0119 E.<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Gar\u015b\u0107 migda\u0142\u00f3w to nie tylko spora dawka cennych sk\u0142adnik\u00f3w, ale r\u00f3wnie\u017c zdrowy zastrzyk energii &#8211; 160 kalorii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Czy regularne jedzenie migda\u0142\u00f3w sprzyja odchudzaniu? Odpowiadamy w artykule, <a href=\"https:\/\/go4taste.pl\/blog\/czy-migdaly-sa-dobre-na-odchudzanie\/\"><strong>czy migda\u0142y s\u0105 dobre na odchudzanie.<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Szczeg\u00f3\u0142owa tabelka warto\u015bci od\u017cywczych w porcji migda\u0142\u00f3w  <\/h3>\n\n\n\n<div style=\"width:100%; overflow-x:auto; -webkit-overflow-scrolling:touch;\">\n  <table style=\"width:100%; min-width:850px; border-collapse:collapse; font-family:Arial, sans-serif;\">\n    <thead>\n      <tr style=\"background:#003D18; color:#ffffff;\">\n        <th style=\"padding:14px; text-align:left;\">Sk\u0142adnik<\/th>\n        <th style=\"padding:14px; text-align:left;\">Zawarto\u015b\u0107 w 28 g migda\u0142\u00f3w<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\"><strong>Kalorie<\/strong><\/td>\n        <td style=\"padding:10px;\">160 kcal<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\"><strong>Bia\u0142ko<\/strong><\/td>\n        <td style=\"padding:10px;\">6 g<\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\"><strong>T\u0142uszcze<\/strong><\/td>\n        <td style=\"padding:10px;\">14 g<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 T\u0142uszcze nasycone<\/td>\n        <td style=\"padding:10px;\">1 g<\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 T\u0142uszcze wielonienasycone<\/td>\n        <td style=\"padding:10px;\">3,5 g<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 T\u0142uszcze jednonienasycone<\/td>\n        <td style=\"padding:10px;\">9 g<\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\"><strong>W\u0119glowodany<\/strong><\/td>\n        <td style=\"padding:10px;\">6 g<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 B\u0142onnik<\/td>\n        <td style=\"padding:10px;\">4 g<\/td>\n      <\/tr>\n\n      <tr style=\"background:#f4f8e6; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\"><strong>Witaminy<\/strong><\/td>\n        <td style=\"padding:10px;\"><\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Witamina E<\/td>\n        <td style=\"padding:10px;\">7,3 mg<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Ryboflawina (B2)<\/td>\n        <td style=\"padding:10px;\">0,3 mg<\/td>\n      <\/tr>\n\n      <tr style=\"background:#f4f8e6; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\"><strong>Minera\u0142y<\/strong><\/td>\n        <td style=\"padding:10px;\"><\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Wap\u0144<\/td>\n        <td style=\"padding:10px;\">76 mg<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Mied\u017a<\/td>\n        <td style=\"padding:10px;\">0,3 mg<\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 \u017belazo<\/td>\n        <td style=\"padding:10px;\">1,1 mg<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Magnez<\/td>\n        <td style=\"padding:10px;\">77 mg<\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Mangan<\/td>\n        <td style=\"padding:10px;\">0,6 mg<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Fosfor<\/td>\n        <td style=\"padding:10px;\">136 mg<\/td>\n      <\/tr>\n\n      <tr style=\"border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Potas<\/td>\n        <td style=\"padding:10px;\">208 mg<\/td>\n      <\/tr>\n\n      <tr style=\"background:#fafafa; border:1px solid #e6e6e6;\">\n        <td style=\"padding:10px;\">\u2013 Cynk<\/td>\n        <td style=\"padding:10px;\">0,9 mg<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192\u00a0 Jedna gar\u015b\u0107 migda\u0142\u00f3w dostarcza sporo energii, dlatego warto zna\u0107 <a href=\"https:\/\/go4taste.pl\/blog\/migdaly-i-ich-wlasciwosci\/\"><em>kalorie i warto\u015bci od\u017cywcze \u2013 w\u0142a\u015bciwo\u015bci migda\u0142\u00f3w<\/em><\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kreatywne sposoby na jedzenie migda\u0142\u00f3w<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Migda\u0142y to wszechstronne orzechy, kt\u00f3re mog\u0105 doda\u0107 smaku, chrupko\u015bci i warto\u015bci od\u017cywczych do wielu potraw. Oto kilka pomys\u0142\u00f3w na to, jak mo\u017cesz w\u0142\u0105czy\u0107 migda\u0142y do swojej codziennej diety:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. Smoothie na \u015bniadanie<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zacznij dzie\u0144 od od\u017cywczego smoothie. Zblenduj ulubione owoce jak banany, jagody i mango z jogurtem naturalnym, napojem ro\u015blinnym lub mlekiem. Dodaj gar\u015b\u0107 migda\u0142\u00f3w lub \u0142y\u017ck\u0119 mas\u0142a migda\u0142owego, aby uzyska\u0107 kremow\u0105 konsystencj\u0119 i dodatkow\u0105 dawk\u0119 bia\u0142ka. Je\u015bli chcesz poczu\u0107 syto\u015b\u0107 na d\u0142u\u017cej dorzu\u0107 3-4 \u0142y\u017cki p\u0142atk\u00f3w owsianych.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Jako przek\u0105ska<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Migda\u0142y s\u0105 idealnym dodatkiem do zdrowych przek\u0105sek. Wymieszaj je z suszonymi owocami, nasionami i czekolad\u0105, tworz\u0105c domow\u0105 mieszank\u0119 trail mix. Jest to \u015bwietna przek\u0105ska na drog\u0119, do pracy lub szko\u0142y.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. Dodaj do sa\u0142atki<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Migda\u0142y doskonale komponuj\u0105 si\u0119 z sa\u0142atkami. Dodaj je w postaci ca\u0142ych orzech\u00f3w, p\u0142atk\u00f3w migda\u0142owych lub pra\u017conych migda\u0142\u00f3w do swojej ulubionej sa\u0142atki. Daj\u0105 one chrupko\u015b\u0107 i wzbogacaj\u0105 smak ka\u017cdego dania.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. Zmielone migda\u0142y jako panierka<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zast\u0105p tradycyjn\u0105 bu\u0142k\u0119 tart\u0105 drobno posiekanymi migda\u0142ami przy przygotowywaniu kurczaka, ryby czy tofu. Tak przygotowana panierka doda wyj\u0105tkowego smaku i chrupko\u015bci, a tak\u017ce warto\u015bci od\u017cywczych.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. Wypieki<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dodaj migda\u0142y do swoich ulubionych przepis\u00f3w na wypieki. Wmieszaj je do ciasta na muffiny, chleb bananowy, ciasteczka czy biscotti. Migda\u0142y nie tylko poprawi\u0105 smak, ale r\u00f3wnie\u017c wzbogac\u0105 wypieki o bia\u0142ko i zdrowe t\u0142uszcze.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6. Zr\u00f3b domowe mleko migda\u0142owe<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Przygotuj domowe mleko migda\u0142owe i u\u017cywaj go jako alternatywy dla tradycyjnego mleka. Mo\u017cesz je doda\u0107 do kawy, p\u0142atk\u00f3w \u015bniadaniowych, smoothie czy deser\u00f3w.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">7. Jako dodatek do deser\u00f3w<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Migda\u0142y \u015bwietnie komponuj\u0105 si\u0119 z deserami. Przygotuj migda\u0142owe florentynki, tarty z migda\u0142ami lub dodaj posiekane migda\u0142y do lod\u00f3w i sorbet\u00f3w. B\u0119d\u0105 one pysznym i zdrowym dodatkiem.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">8. Energetyczne przek\u0105ski<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Migda\u0142y s\u0105 doskona\u0142ym sk\u0142adnikiem kul\/baton\u00f3w energetycznych. Wymieszaj migda\u0142y z <a href=\"https:\/\/go4taste.pl\/daktyle\"><em>daktylami<\/em><\/a>, p\u0142atkami owsianymi i miodem, formuj\u0105c ma\u0142e kuleczki. To idealna przek\u0105ska przed treningiem lub w ci\u0105gu dnia.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">9. Pesto migda\u0142owe<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Zamiast tradycyjnego pesto z bazyli\u0105 i orzeszkami piniowymi, spr\u00f3buj zrobi\u0107 pesto z migda\u0142ami. Blenduj migda\u0142y z bazyli\u0105, czosnkiem, oliw\u0105 z oliwek i parmezanem. U\u017cyj go do makaronu, kanapek lub jako sosu do warzyw.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">10. Mas\u0142o migda\u0142owe<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mas\u0142o migda\u0142owe to pyszny dodatek do wielu potraw. Smaruj nim tosty, dodawaj do owsianki, smoothie czy nawet u\u017cywaj jako dip do owoc\u00f3w. Jest pe\u0142ne bia\u0142ka i zdrowych t\u0142uszcz\u00f3w.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Migda\u0142y kalifornijskie i australijskie znajdziesz w <a href=\"https:\/\/go4taste.pl\/migdaly\"><em>kategorii migda\u0142y<\/em><\/a>!<\/p>\n\n\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#8dd2fc61\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"wp-block-paragraph\"><strong>\u0179r\u00f3d\u0142a naukowe <\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"has-small-font-size\"><strong>Wien, M. A., Sabat\u00e9, J. M., Ikl\u00e9, D. N., Cole, S. E., &amp; Kandeel, F. R.<\/strong> (2003).<br>Almonds vs complex carbohydrates in a weight reduction program.<br><em>International Journal of Obesity, 27<\/em>(11), 1365\u20131372.<br><a>https:\/\/doi.org\/10.1038\/sj.ijo.0802411<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><strong>Tan, S. Y., &amp; Mattes, R. D.<\/strong> (2013).<br>Appetitive, dietary and health effects of almonds consumed with meals or as snacks.<br><em>European Journal of Clinical Nutrition, 67<\/em>(11), 1205\u20131210.<br><a>https:\/\/doi.org\/10.1038\/ejcn.2013.184<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><strong>Burns, A. M., Zitt, M. A., Rowe, C. C., Langkamp-Henken, B., Mai, V., Nieves, C., Jr., &amp; Ukhanova, M.<\/strong> (2016).<br>Diet quality improves for parents and children when almonds are incorporated into their daily diet: A randomized, crossover study.<br><em>Nutrition Research, 36<\/em>(1), 80\u201389.<br><a href=\"https:\/\/doi.org\/10.1016\/j.nutres.2015.11.004 \">https:\/\/doi.org\/10.1016\/j.nutres.2015.11.004 <\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><strong>Liu, Z., Lin, X., Huang, G., Zhang, W., Rao, P., &amp; Ni, L.<\/strong> (2014).<br>Prebiotic effects of almonds and almond skins on intestinal microbiota in healthy adult humans.<br><em>Anaerobe, 26<\/em>, 1\u20136.<br><a href=\"https:\/\/doi.org\/10.1016\/j.anaerobe.2013.11.007\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/doi.org\/10.1016\/j.anaerobe.2013.11.007<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><strong>Mandalari, G., Nueno-Palop, C., Bisignano, G., Wickham, M. S. J., &amp; Narbad, A.<\/strong> (2008).<br>Potential prebiotic properties of almond (Amygdalus communis L.) seeds.<br><em>Applied and Environmental Microbiology, 74<\/em>(14), 4264\u20134270.<br><a href=\"https:\/\/doi.org\/10.1128\/AEM.00739-08\">https:\/\/doi.org\/10.1128\/AEM.00739-08<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><strong>Berryman, C. E., Preston, A. G., Karmally, W., Deckelbaum, R. J., &amp; Kris\u2011Etherton, P. M.<\/strong> (2011).<br>Effects of almond consumption on the reduction of LDL\u2011cholesterol: A discussion of potential mechanisms and future research directions.<br><em>Nutrition Reviews, 69<\/em>(4), 171\u2013185.<br><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article-abstract\/69\/4\/205\/1909461?redirectedFrom=fulltext\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/doi.org\/10.1111\/j.1753-4887.2011.00381.x  <\/a><\/li>\n<\/ol>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Migda\u0142y s\u0105 bardzo zdrowe, s\u0105 r\u00f3wnie\u017c bogate w t\u0142uszcze i kalorie. Spo\u017cywane w okre\u015blonych ilo\u015bciach daj\u0105 wiele korzy\u015bci dla organizmu. Jak jest rekomendowana dawka migda\u0142\u00f3w i czy mo\u017cna je je\u015b\u0107 codzienne? Odpowiadamy na pytania. <\/p>\n<p><a class=\"more-link\" href=\"https:\/\/go4taste.pl\/blog\/jak-czesto-mozna-jesc-migdaly\/\">Czytaj wi\u0119cej<\/a><\/p>","protected":false},"author":8,"featured_media":3078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-426","post","type-post","status-publish","format-standard","has-post-thumbnail","category-orzechy","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak cz\u0119sto je\u015b\u0107 migda\u0142y? 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