{"id":4914,"date":"2024-08-19T08:41:10","date_gmt":"2024-08-19T06:41:10","guid":{"rendered":"https:\/\/www.maczfit.pl\/blog\/?p=4914"},"modified":"2024-10-18T08:47:00","modified_gmt":"2024-10-18T06:47:00","slug":"ile-kalorii-ma-brokul","status":"publish","type":"post","link":"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-brokul\/","title":{"rendered":"Ile kalorii ma broku\u0142?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\">Spis tre\u015bci<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-brokul\/#Brokuly_%E2%80%93_kalorycznosc\" title=\"Broku\u0142y \u2013 kaloryczno\u015b\u0107\">Broku\u0142y \u2013 kaloryczno\u015b\u0107<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-brokul\/#Wartosci_odzywcze_brokulow\" title=\"Warto\u015bci od\u017cywcze broku\u0142\u00f3w\">Warto\u015bci od\u017cywcze broku\u0142\u00f3w<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-brokul\/#Dlaczego_warto_jesc_brokuly\" title=\"Dlaczego warto je\u015b\u0107 broku\u0142y?\">Dlaczego warto je\u015b\u0107 broku\u0142y?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.maczfit.pl\/blog\/ile-kalorii-ma-brokul\/#Jak_jesc_brokuly\" title=\"Jak je\u015b\u0107 broku\u0142y?\">Jak je\u015b\u0107 broku\u0142y?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Broku\u0142, znany r\u00f3wnie\u017c jako kapusta szparagowa, to jedno z najzdrowszych warzyw.<\/strong> Jego popularno\u015b\u0107 wynika nie tylko z niskiej kaloryczno\u015bci, ale tak\u017ce z bogactwa sk\u0142adnik\u00f3w od\u017cywczych, kt\u00f3re zapewnia. Przyjrzyjmy si\u0119, ile kalorii zawiera broku\u0142, jakie s\u0105 jego warto\u015bci od\u017cywcze oraz przekonajmy si\u0119, dlaczego warto go je\u015b\u0107.<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Brokuly_%E2%80%93_kalorycznosc\"><\/span><span style=\"font-weight: 400;\">Broku\u0142y \u2013 kaloryczno\u015b\u0107<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Broku\u0142 jest znany jako warzywo niskokaloryczne. <strong>100 gram\u00f3w surowego broku\u0142a zawiera ok. 34 kalorie.<\/strong> To sprawia, \u017ce jest idealnym sk\u0142adnikiem diety dla os\u00f3b, kt\u00f3re chc\u0105 schudn\u0105\u0107 lub utrzyma\u0107 wag\u0119 na sta\u0142ym poziomie.\u00a0<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Wartosci_odzywcze_brokulow\"><\/span><span style=\"font-weight: 400;\">Warto\u015bci od\u017cywcze broku\u0142\u00f3w<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Broku\u0142 to prawdziwa skarbnica sk\u0142adnik\u00f3w od\u017cywczych. Opr\u00f3cz niskiej zawarto\u015bci kalorii dostarcza wielu cennych substancji, kt\u00f3re s\u0105 niezb\u0119dne do prawid\u0142owego funkcjonowania organizmu.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Makrosk\u0142adniki<\/span><\/h3>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Bia\u0142ko<\/strong>: w 100 g broku\u0142\u00f3w\u00a0 znajduje si\u0119 ok. 2,8 g bia\u0142ka.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>W\u0119glowodany:<\/strong> w 100 g broku\u0142\u00f3w znajduje si\u0119 ok. 6,6 g w\u0119glowodan\u00f3w. Wi\u0119kszo\u015b\u0107 w\u0119glowodan\u00f3w w brokule to b\u0142onnik, kt\u00f3ry wspomaga trawienie i utrzymanie zdrowej mikroflory jelitowej.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>T\u0142uszcze<\/strong>: broku\u0142 jest bardzo niskot\u0142uszczowym warzywem. W 100 g broku\u0142\u00f3w znajduje si\u0119 zaledwie 0,4 g t\u0142uszczu, co sprawia, \u017ce jest idealny dla os\u00f3b na diecie niskot\u0142uszczowej.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Witaminy i minera\u0142y<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Broku\u0142 jest te\u017c bogaty w witaminy i minera\u0142y, takie jak:<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>witamina C:<\/strong> broku\u0142 jest znakomitym \u017ar\u00f3d\u0142em witaminy C, kt\u00f3ra wspiera uk\u0142ad odporno\u015bciowy i dzia\u0142a jako silny antyoksydant;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>witamina K<\/strong>: jest niezb\u0119dna dla zdrowia ko\u015bci i prawid\u0142owego krzepni\u0119cia krwi;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>potas:<\/strong> pomaga np. w regulacji ci\u015bnienia krwi.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Dlaczego_warto_jesc_brokuly\"><\/span><span style=\"font-weight: 400;\">Dlaczego warto je\u015b\u0107 broku\u0142y?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Regularne spo\u017cywanie broku\u0142\u00f3w mo\u017ce przynie\u015b\u0107 wiele korzy\u015bci zdrowotnych.<\/strong> Dzi\u0119ki bogactwu sk\u0142adnik\u00f3w od\u017cywczych broku\u0142 mo\u017ce wspiera\u0107 zdrowie na wiele sposob\u00f3w.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Wspomaganie uk\u0142adu odporno\u015bciowego<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Dzi\u0119ki wysokiej zawarto\u015bci witaminy C broku\u0142 mo\u017ce wspiera\u0107 uk\u0142ad odporno\u015bciowy<\/strong>, pomagaj\u0105c w walce z infekcjami i przyspieszaj\u0105c rekonwalescencj\u0119 po chorobach.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Wsparcie dla zdrowia serca<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Broku\u0142y zawieraj\u0105 sk\u0142adniki od\u017cywcze, takie jak b\u0142onnik, potas i antyoksydanty, kt\u00f3re<strong> mog\u0105 wspomaga\u0107 zdrowie Twojego serca<\/strong>. B\u0142onnik pomaga obni\u017ca\u0107 poziom cholesterolu, a potas reguluje ci\u015bnienie krwi.<\/span><\/p>\n<h3 style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Dzia\u0142anie przeciwnowotworowe<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><strong>Badania wskazuj\u0105, \u017ce broku\u0142y zawieraj\u0105 w\u0142a\u015bciwo\u015bci przeciwnowotworowe<\/strong>. Sekretem s\u0105 znajduj\u0105ce si\u0119 w broku\u0142ach zwi\u0105zki\u00a0 sulforafan.<\/span><\/p>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"Jak_jesc_brokuly\"><\/span><span style=\"font-weight: 400;\">Jak je\u015b\u0107 broku\u0142y?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Broku\u0142 jest uniwersalnym warzywem, kt\u00f3rego mo\u017cna przygotowa\u0107 na wiele r\u00f3\u017cnych sposob\u00f3w.<strong> Oto kilka pomys\u0142\u00f3w na zdrowe potrawy z broku\u0142em w roli g\u0142\u00f3wnej:<\/strong><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>gotowany na parze<\/strong>: zachowuje najwi\u0119cej sk\u0142adnik\u00f3w od\u017cywczych i ma delikatny smak;<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>pieczony<\/strong>: mo\u017cna go piec z oliw\u0105 z oliwek i ulubionymi przyprawami;<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>surowy<\/strong>: idealny do sa\u0142atek i jako zdrowa przek\u0105ska;<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>w zupach:<\/strong> dodaje smaku i warto\u015bci od\u017cywczych do zup warzywnych.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Broku\u0142, znany r\u00f3wnie\u017c jako kapusta szparagowa, to jedno z najzdrowszych warzyw. Jego popularno\u015b\u0107 wynika nie tylko z niskiej kaloryczno\u015bci, ale tak\u017ce z bogactwa sk\u0142adnik\u00f3w od\u017cywczych, kt\u00f3re zapewnia. Przyjrzyjmy si\u0119, ile kalorii zawiera broku\u0142, jakie s\u0105 jego warto\u015bci od\u017cywcze oraz przekonajmy si\u0119, dlaczego warto go je\u015b\u0107. Broku\u0142y \u2013 kaloryczno\u015b\u0107 Broku\u0142 jest znany jako warzywo niskokaloryczne. 100 [&hellip;]<\/p>\n","protected":false},"author":39,"featured_media":4915,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"better_featured_image":{"id":4915,"alt_text":"broku\u0142y","caption":"","description":"","media_type":"image","media_details":{"width":1200,"height":800,"file":"2024\/10\/brokuly.jpeg","filesize":820124,"sizes":{"medium":{"file":"brokuly-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","filesize":25351,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-300x200.jpeg"},"large":{"file":"brokuly-1024x683.jpeg","width":1024,"height":683,"mime-type":"image\/jpeg","filesize":190587,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-1024x683.jpeg"},"thumbnail":{"file":"brokuly-150x150.jpeg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":10807,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-150x150.jpeg"},"medium_large":{"file":"brokuly-768x512.jpeg","width":768,"height":512,"mime-type":"image\/jpeg","filesize":120692,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-768x512.jpeg"},"recent-post":{"file":"brokuly-280x133.jpeg","width":280,"height":133,"mime-type":"image\/jpeg","filesize":16186,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-280x133.jpeg"},"category-post":{"file":"brokuly-320x152.jpeg","width":320,"height":152,"mime-type":"image\/jpeg","filesize":19916,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-320x152.jpeg"},"promoted-post":{"file":"brokuly-300x200.jpeg","width":300,"height":200,"mime-type":"image\/jpeg","filesize":25351,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-300x200.jpeg"},"post-wide":{"file":"brokuly-960x640.jpeg","width":960,"height":640,"mime-type":"image\/jpeg","filesize":170773,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-960x640.jpeg"},"yarpp-thumbnail":{"file":"brokuly-120x120.jpeg","width":120,"height":120,"mime-type":"image\/jpeg","filesize":7342,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly-120x120.jpeg"}},"image_meta":{"aperture":"10","credit":"bukhta79 - stock.adobe.com","camera":"Canon EOS 6D","caption":"Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.","created_timestamp":"1572100150","copyright":"","focal_length":"105","iso":"100","shutter_speed":"0.008","title":"Macro photo green fresh vegetable broccoli. Fresh green broccoli on a black stone table.Broccoli vegetable is full of vitamin.Vegetables for diet and healthy eating.Organic food.","orientation":"1","keywords":["green","vegetable","broccoli","food","healthy","vegetarian","fresh","organic","diet","background","nutrition","ingredient","gourmet","vitamin","raw","agriculture","freshness","closeup","eating","nature","natural","salad","cooking","stem","tasty","dinner","health","dieting","ripe","dish"]}},"post":4914,"source_url":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/10\/brokuly.jpeg"},"acf":{"tytul_zajawki":"","post_sidebar_cta_img":"https:\/\/www.maczfit.pl\/blog\/wp-content\/uploads\/2024\/07\/maczfit-logo-1.png","post_sidebar_cta_title":"W\u0142\u0105cz broku\u0142y do diety!","post_sidebar_cta_content":"Wybieraj dania z broku\u0142em z menu Maczfit","post_sidebar_cta_button":{"title":"Dieta z Wyborem Menu","url":"https:\/\/www.maczfit.pl\/","target":""},"rekomendowane_posty":[2193,3961,4220]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ile kalorii ma broku\u0142? | Maczfit<\/title>\n<meta name=\"description\" content=\"Ile kalorii ma broku\u0142? 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