{"id":1,"date":"2022-09-05T14:43:09","date_gmt":"2022-09-05T12:43:09","guid":{"rendered":"https:\/\/niedobylska.com\/blog\/?p=1"},"modified":"2022-09-27T11:23:40","modified_gmt":"2022-09-27T09:23:40","slug":"trudne-slowa","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/trudne-slowa\/","title":{"rendered":"Trudne s\u0142owa, czyli s\u0142owniczek poj\u0119\u0107 fit-poj\u0119\u0107"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Rozpoczynasz swoj\u0105 przygod\u0119 z metamorfoz\u0105 swojej sylwetki i trafiasz trudne s\u0142owa, kt\u00f3re zniech\u0119caj\u0105 Ci\u0119 do pracy nad w\u0142asnym zdrowiem i cia\u0142em? Jeszcze nie zacz\u0119\u0142a\u015b\/zacz\u0105\u0142e\u015b, a ju\u017c gubisz si\u0119 w g\u0105szczu specjalistycznych termin\u00f3w i sformu\u0142owa\u0144? Ten tekst jest w\u0142a\u015bnie dla Ciebie! Przygotowa\u0142am dla Ciebie s\u0142owniczek podstawowych poj\u0119\u0107 &#8211; wszystkie podstawowe terminy zosta\u0142y zebrane w jedno miejsce, aleby\u015b zawsze m\u00f3g\u0142\/mog\u0142a do nich wr\u00f3ci\u0107!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Trudne s\u0142owa: redukcja, masa, utrzymanie&#8230;<\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\">Ka\u017cda dziedzina wiedzy ma sw\u00f3j zas\u00f3b tajemnych s\u0142\u00f3w, nie inaczej jest w tym przypadku. Rozpoczynaj\u0105c \u015bwiadom\u0105 prac\u0119 z w\u0142asnym cia\u0142em dobrze by\u0142oby nauczy\u0107 si\u0119 paru wa\u017cnych i przydatnych termin\u00f3w. Zacznijmy od tych, kt\u00f3re okre\u015blaj\u0105 prac\u0119 z naszymi centymetrami i kilogramami.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"alignleft size-medium is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11-300x300.png\" alt=\"Szczup\u0142a ruda dziewczyna w d\u0142ugich w\u0142osach i lu\u017anych spodniach, schud\u0142a, buduje mi\u0119\u015bnie lub stabilizuje wag\u0119, trudne s\u0142owa\" class=\"wp-image-6300\" width=\"300\" height=\"300\" title=\"Dziewczyna w rudych w\u0142osach ze zgrabn\u0105 umi\u0119\u015bnion\u0105 sylwetk\u0105\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/11.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Redukcja<\/strong> &#8211; jest to proces, w kt\u00f3rym redukujemy, czyli obni\u017camy mas\u0119 swojego cia\u0142a, czyli &#8211; potocznie m\u00f3wi\u0105c &#8211; ODCHUDZAMY SI\u0118.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Masa <\/strong>&#8211; gdy kto\u015b m\u00f3wi, \u017ce jest &#8220;na masie&#8221; to znaczy, \u017ce jest w okresie powi\u0119kszania masy swojego cia\u0142a, kt\u00f3rego celem jest zwykle zwi\u0119kszenie obj\u0119to\u015bci mi\u0119\u015bni (poprzez odpowienio dobrane \u0107wiczenia).<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Utrzymanie<\/strong> &#8211; moment, w kt\u00f3rym jemy tyle, aby utrzyma\u0107 obecn\u0105 wag\u0119 przez okre\u015blony czas.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mikro, makro, kalorie&#8230;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>Kalorie<\/strong> &#8211; og\u00f3lnie m\u00f3wi\u0105c: kaloria to jednostka energii. Nasz organizm potrzebuje okre\u015blonej ilo\u015bci energii, aby funkcjonowa\u0107 i aby\u015bmy my mogli \u017cy\u0107. W idealnej sytuacji powinni\u015bmy dostarcza\u0107 mu tyle energii, aby zu\u017cywa\u0142 j\u0105 w ca\u0142o\u015bci. Niestety bardzo cz\u0119sto przyjmujemy jej tyle, \u017ce nasz organizm musi j\u0105 magazynowa\u0107, poniewa\u017c nie ma co z ni\u0105 zrobi\u0107. A magazynuje j\u0105 pod postaci\u0105 tkanki t\u0142uszczowej. Na opakowania pordukt\u00f3w zwykle widniej\u0105 dwie jednostki energii: <strong>kcal<\/strong> &#8211; kilokalorie oraz <strong>kJ<\/strong> &#8211; kilod\u017cule. W zdecydowanej wi\u0119kszo\u015bci opracowa\u0144 autorzy pos\u0142uguj\u0105 si\u0119 jednostk\u0105 kilokalorii. My r\u00f3wnie\u017c tak b\u0119dziemy robi\u0107.<\/p>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"alignright size-medium\"><img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1-300x300.png\" alt=\"Trudne s\u0142owa: makrosk\u0142adniki, mikrosk\u0142adniki, kalorie; symbole pierwiastk\u00f3w mied\u017a, magnez, \u017celazo, fosfor, wap\u0144, s\u00f3d, cynk, jod\" class=\"wp-image-6302\" title=\"Symbole piewiastk\u00f3w: mied\u017a, magnez, \u017celazo, fosfor, wap\u0144, s\u00f3d, cynk, jod\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/21-1.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>Makro<\/strong> &#8211; makrosk\u0142adniki, podstawowe elementy sk\u0142adowe naszej diety. W sk\u0142ad makro wchodz\u0105 bia\u0142ka (o bia\u0142ku pisali\u015bmy mi\u0119dzy innymi <a href=\"https:\/\/niedobylska.com\/blog\/2019\/04\/11\/bialko-w-proszku\/\" target=\"_blank\" rel=\"noreferrer noopener\">tutaj<\/a>), t\u0142uszcze i w\u0119glowodany. Kompozycj\u0119 w\u0142asnej diety rozpoczynamy od wyznaczenia ilo\u015bci ka\u017cdego makrosk\u0142adnika, kt\u00f3r\u0105 powinni\u015bmy spo\u017cy\u0107 w ci\u0105gu dnia. Maj\u0105 one wp\u0142yw na uk\u0142ad hormonalny, na poziom energii niezb\u0119dnej do \u017cycia oraz budow\u0119 mi\u0119\u015bni i kszta\u0142t naszej sylwetki.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>Mikro<\/strong> &#8211; mikrosk\u0142adniki, pierwiastki, kt\u00f3re nasz organizm potrzebuje do prawid\u0142owego funkcjonowania. Nale\u017c\u0105 do nich: mied\u017a, cynk, \u017celazo, bor, mangan, molibden, jod i fluor. Znacza cz\u0119\u015b\u0107 z nich jest dobrze znana &#8211; wp\u0142ywaj\u0105 one na stan naszej sk\u00f3ry, w\u0142os\u00f3w, paznokci. Maj\u0105 wp\u0142yw na transport tlenu we krwi czy na wzmocnienie naszych z\u0119b\u00f3w.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kolejne trudne s\u0142owa: deficyt kaloryczny, zero, nadwy\u017cka, zapotrzebowanie&#8230;<\/h3>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"alignleft size-medium\"><img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31-300x300.png\" alt=\"Napis CALORIES w otoczeniu warzyw i owoc\u00f3w z podan\u0105 ich kaloryczno\u015bci\u0105, trudne s\u0142owa: deficyt, zero, nadwy\u017cka i zapotrzebowanie\" class=\"wp-image-6303\" title=\"Napis CALORIES w otoczeniu warzyw i owoc\u00f3w z podan\u0105 ich kaloryczno\u015bci\u0105\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/31.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Zapotrzebowanie kaloryczne<\/strong> &#8211; to ilo\u015b\u0107 energii, ilo\u015b\u0107 kalorii, jak\u0105 powinni\u015bmy przyjmowa\u0107, aby osi\u0105gn\u0105\u0107 konkretny cel: schudn\u0105\u0107, zbudowa\u0107 mi\u0119\u015bnie lub utrzyma\u0107 wag\u0119.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Deficyt kaloryczny<\/strong> &#8211; bycie w deficycie kalorycznym oznacza, \u017ce przyjmujmy nieco mniej kalorii ni\u017c powinni\u015bmy, aby utrzyma\u0107 wag\u0119; prowadzi do zmniejszenia masy cia\u0142a, poniewa\u017c brakuj\u0105ce kalorie organizm pobiera z w\u0142asnych zapas\u00f3w &#8211; z tkanki t\u0142uszczowej lub mi\u0119\u015bniowej.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Nadwy\u017cka kaloryczna<\/strong> &#8211; to moment, w kt\u00f3rym przyjmujemy wi\u0119cej energii z po\u017cywienia, ni\u017c potrzebujemy faktycznie do \u017cycia. Powoduje przybieranie na wadze.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\" style=\"font-size:15px\"><strong>Zero kaloryczne<\/strong> &#8211; potocznie m\u00f3wi si\u0119, \u017ce kto\u015b &#8220;jest na zerze kalorycznym&#8221; to znaczy, \u017ce ta osoba jest na utrzymaniu wagi &#8211; przyjmuje dok\u0142adnie tyle kalorii ile potrzebuje, aby nie ty\u0107 i nie chudn\u0105\u0107.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ostatnie trudne s\u0142owa to: PPM, CPM, NEAT<\/h3>\n\n\n<div class=\"wp-block-image is-style-rounded\">\n<figure class=\"alignright size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10-300x300.png\" alt=\"Napis Boost your metabolism\" class=\"wp-image-6313\" title=\"Napis: Boost your metabolism\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10-300x300.png 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10-1024x1024.png 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10-150x150.png 150w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10-768x768.png 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10-100x100.png 100w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2022\/09\/Projekt-bez-tytulu-10.png 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>CPM<\/strong> &#8211; Ca\u0142kowita Przemiana Materii &#8211; okre\u015bla ilo\u015b\u0107 kalorii jak\u0105 powinni\u015bmy przyjmowa\u0107, aby utrzyma\u0107 obecn\u0105 wag\u0119 &#8211; czyli okre\u015bla nasze &#8220;zero kaloryczne&#8221;.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>PPM<\/strong> &#8211; Podstawowa Przemiana Materii &#8211; okre\u015bla ile energii jest potrzebne, aby nasz organizm przeprowadza\u0142 procesy metaboliczne, aby m\u00f3zg m\u00f3g\u0142 my\u015ble\u0107 i aby serce pracowa\u0142o &#8211; czyli takie absolutne minimum dostarczanych kalorii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:15px\"><strong>NEAT <\/strong>&#8211; jest to spontaniczna aktywno\u015b\u0107 w ci\u0105gu dnia, dodatkowa, kt\u00f3rej nie nazywamy treningiem, na przyk\u0142ad: jazda na rowerze do pracy, spacer, joga, marsz itp. Ma wp\u0142yw na CPM i PPM, bierzemy j\u0105 pod uwag\u0119 w czasie okre\u015blania ilo\u015bci spo\u017cywanych kalorii.<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Rozpocznij przygod\u0119 z metamorfoz\u0105 swojej sylwetki! Tutaj wyja\u015bnimy Ci wszystkie trudne s\u0142owa, na kt\u2026<\/div>","protected":false},"author":1,"featured_media":6251,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[97,103,102,96,100,99,98],"tags":[116,113,112,108,111,115,107,106,104,117,109,114],"class_list":["post-1","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jedz-zdrowo","category-wasze-metamorfozy","category-zadbaj-o-zdrowie","category-zanim-zaczniesz","category-zaplanuj-trening","category-zbuduj-miesnie","category-zredukuj-mase-ciala","tag-cpm","tag-deficyt","tag-makro","tag-masa","tag-mikro","tag-ppm","tag-redukcja","tag-slowa","tag-slownik","tag-trudne-slowa","tag-utrzymanie","tag-zero-kaloryczne"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Poznaj wszystkie trudne s\u0142owa, z kt\u00f3rymi si\u0119 spotkasz w fit-\u015bwiecie!<\/title>\n<meta name=\"description\" content=\"Rozpocznij przygod\u0119 z metamorfoz\u0105 swojej sylwetki! 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