{"id":656221,"date":"2026-07-27T07:00:10","date_gmt":"2026-07-27T05:00:10","guid":{"rendered":"https:\/\/www.apo-discounter.pl\/blog\/?p=656221"},"modified":"2026-07-27T07:55:12","modified_gmt":"2026-07-27T05:55:12","slug":"jakie-owoce-jesc-przy-odchudzaniu","status":"publish","type":"post","link":"https:\/\/www.apo-discounter.pl\/blog\/vademecum\/pytania-i-odpowiedzi\/jakie-owoce-jesc-przy-odchudzaniu\/","title":{"rendered":"Jakie owoce je\u015b\u0107 przy odchudzaniu?"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/www.apo-discounter.pl\/blog\/wp-content\/uploads\/2026\/06\/jakie-owoce-jesc-przy-odchudzaniu.jpg\" alt=\"jakie owoce je\u015b\u0107 przy odchudzaniu\" \/><\/p>\n<p class=\"teaser\">Maliny, je\u017cyny, gruszki czy truskawki &#8211; kt\u00f3re owoce najlepiej sprawdzaj\u0105 si\u0119 podczas redukcji masy cia\u0142a? Sprawd\u017amy, na co zwr\u00f3ci\u0107 uwag\u0119 poza sam\u0105 liczb\u0105 kalorii.<\/p>\n<p class=\"post_content\">Do najlepszych owoc\u00f3w podczas redukcji nale\u017c\u0105 przede wszystkim maliny, je\u017cyny, truskawki, czarna porzeczka, bor\u00f3wki i gruszki, poniewa\u017c dostarczaj\u0105 du\u017co b\u0142onnika, cennych sk\u0142adnik\u00f3w od\u017cywczych i pomagaj\u0105 zwi\u0119kszy\u0107 syto\u015b\u0107 posi\u0142ku.<\/p>\n<div style=\"overflow-x: auto;\">\n<table border=\"1\" cellspacing=\"0\" cellpadding=\"8\">\n<thead>\n<tr>\n<th>100 g owoc\u00f3w<\/th>\n<th>~kalorie<\/th>\n<th>~b\u0142onnik<\/th>\n<th>~cukry proste<\/th>\n<th>~zawarto\u015b\u0107 wody<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>maliny<\/td>\n<td>52<\/td>\n<td>6,5 g<\/td>\n<td>4,0 g<\/td>\n<td>86 g<\/td>\n<\/tr>\n<tr>\n<td>czarna porzeczka<\/td>\n<td>43<\/td>\n<td>2,49 g<\/td>\n<td>10 g<\/td>\n<td>84 g<\/td>\n<\/tr>\n<tr>\n<td>jab\u0142ka<\/td>\n<td>52<\/td>\n<td>2,4 g<\/td>\n<td>10 g<\/td>\n<td>86 g<\/td>\n<\/tr>\n<tr>\n<td>gruszki<\/td>\n<td>57<\/td>\n<td>3,1 g<\/td>\n<td>9 g<\/td>\n<td>84 g<\/td>\n<\/tr>\n<tr>\n<td>jagody kamczackie<\/td>\n<td>46<\/td>\n<td>3,5 g<\/td>\n<td>7 g<\/td>\n<td>84 g<\/td>\n<\/tr>\n<tr>\n<td>je\u017cyny<\/td>\n<td>43<\/td>\n<td>5,3 g<\/td>\n<td>4,88 g<\/td>\n<td>88 g<\/td>\n<\/tr>\n<tr>\n<td>czarne jagody (bor\u00f3wki czernicy)<\/td>\n<td>45<\/td>\n<td>2,4 g<\/td>\n<td>6 g<\/td>\n<td>84 g<\/td>\n<\/tr>\n<tr>\n<td>truskawki<\/td>\n<td>32<\/td>\n<td>2 g<\/td>\n<td>4,6 g<\/td>\n<td>91 g<\/td>\n<\/tr>\n<tr>\n<td>pomara\u0144cze<\/td>\n<td>46<\/td>\n<td>2,4 g<\/td>\n<td>9 g<\/td>\n<td>85 g<\/td>\n<\/tr>\n<tr>\n<td>winogrona<\/td>\n<td>57<\/td>\n<td>3,9 g<\/td>\n<td>15 g<\/td>\n<td>84 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p class=\"post_content\">Je\u015bli zale\u017cy nam g\u0142\u00f3wnie na syto\u015bci, warto wybiera\u0107 owoce o wysokiej zawarto\u015bci b\u0142onnika, takie jak maliny, je\u017cyny czy gruszki.<\/p>\n<p class=\"post_content\">Nie istniej\u0105 owoce zakazane podczas odchudzania. Znacznie wi\u0119ksze znaczenie ma wielko\u015b\u0107 porcji i ca\u0142kowita kaloryczno\u015b\u0107 diety ni\u017c wyb\u00f3r jednego konkretnego owocu.<\/p>\n<div class=\"highlighted_content\">\n<p><strong>Czy trzeba unika\u0107 winogron na diecie?<\/strong><\/p>\n<p>Nie. Winogrona zawieraj\u0105 wi\u0119cej cukr\u00f3w prostych ni\u017c maliny czy truskawki, ale nadal mog\u0105 by\u0107 elementem zdrowej diety. Kluczowe znaczenie ma wielko\u015b\u0107 porcji i ca\u0142kowita kaloryczno\u015b\u0107 jad\u0142ospisu.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<div class=\"highlighted_content\"><strong>Mit: banany tucz\u0105<\/strong>\u017baden pojedynczy owoc nie powoduje przyrostu masy cia\u0142a. O zwi\u0119kszeniu masy cia\u0142a decyduje nadwy\u017cka kaloryczna ca\u0142ej diety, a nie jeden produkt.<\/div>\n<p>&nbsp;<\/p>\n<h3 class=\"post_h3\">Ile dziennie zjada\u0107 owoc\u00f3w?<\/h3>\n<p class=\"post_content\">Wed\u0142ug \u015awiatowej Organizacji Zdrowia (WHO) powinni\u015bmy codziennie zjada\u0107 oko\u0142o 400 g warzyw i owoc\u00f3w, przy czym wi\u0119kszo\u015b\u0107 powinny stanowi\u0107 warzywa.<\/p>\n<p>    <style>\r\n      a:hover {\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      .wrapper {\r\n        overflow: hidden;\r\n      }\r\n      .products {\r\n        box-sizing: border-box;\r\n        width: 100%;\r\n        overflow: hidden;\r\n        margin: 1.25em 0;\r\n        padding: 1.25em 0;\r\n        border-top: solid 2px;\r\n        border-bottom: solid 2px;\r\n      }\r\n      .products__title {\r\n        text-align: center;\r\n        color: #333333;\r\n        font-size: 22px;\r\n\t\t margin-bottom:1.2em;\r\n      }\r\n      .products__wrapper {\r\n        display: flex;\r\n        flex-wrap: nowrap;\r\n        \/* width: 300%; *\/\r\n      }\r\n      .product {\r\n\t\tdisplay:flex;\r\n        min-width: 50%;\r\n        text-align: center;\r\n      }\r\n      .product__link {\r\n        display: flex;\r\n        flex-direction: column;\r\n        width: 100%;\r\n        justify-content: space-between;\r\n        text-decoration: none;\r\n        color: #333333;\r\n      }\r\n      img.product__img {\r\n        max-width: 150px;\r\n        margin: 0 auto !important;\r\n      }\r\n      .product__name {\r\n        min-height: 50px;\r\n        color: #333333;\r\n      }\r\n      .product__price {\r\n        text-align: center;\r\n        font-size: 18px;\r\n        margin: 10px 0;\r\n        color: #b90014;\r\n        font-weight: bold;\r\n      }\r\n      .product__btn {\r\n        cursor: pointer;\r\n        width: 70%;\r\n        font-size: 18px;\r\n        margin: 0 auto;\r\n        background-color: #ffba31;\r\n        color: #fff;\r\n        border: 2px solid #ffba31;\r\n        border-radius: 5px;\r\n        height: 35px;\r\n        font-weight: bold;\r\n        transition: 0.5s;\r\n      }\r\n      \r\n      .product__link:hover {\r\n        text-decoration: none;\r\n      }\r\n\r\n      @media only screen and (min-width: 900px) {\r\n        .products {\r\n          width: 100%;\r\n        }\r\n        .products__wrapper {\r\n          width: 100%;\r\n        }\r\n        .product {\r\n          min-width: 25%;\r\n          padding: 0 5px;\r\n        }\r\n        .product__btn {\r\n          font-size: 16px;\r\n          height: 30px;\r\n        }\r\n\t\t .product__link:hover .product__btn {\r\n        background-color: #fff;\r\n        color: #ffba31;\r\n        border: 2px solid #ffba31;\r\n      }\r\n      }\r\n      @media only screen and (min-width: 901px) and (max-width: 1200px) {\r\n        .product {\r\n          min-width: 33%;\r\n        }\r\n      }\r\n    <\/style>\r\n    <section class=\"products\">\r\n      <div class=\"products__title\">Polecane produkty<\/div>\r\n      <div class=\"products__wrapper\">\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/entitis-pastylki-smak-truskawkowy-30-pzn-08300032\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300032.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">46.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/artresan-efekt-kapsulki-30-pzn-08300015\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"https:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300015.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Artresan Efekt kapsu\u0142ki<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/piascledine-100-mg-200-mg-30-pzn-08300014\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300014.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">ENTitis pastylki smak truskawkowy<\/div>\r\n            <div class=\"product__price\">56.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n        <div class=\"product\">\r\n          <a\r\n            href=\"https:\/\/www.apo-discounter.pl\/fitolizyna-pasta-doustna-100g-pzn-08300052\"\r\n            class=\"product__link\"\r\n          >\r\n            <img decoding=\"async\"\r\n              src=\"\thttps:\/\/www.apo-discounter.pl\/images\/product_images\/thumbnail_images\/08300052.jpg\"\r\n              alt=\"\"\r\n              class=\"product__img\"\r\n            \/>\r\n            <div class=\"product__name\">Fitolizyna pasta doustna<\/div>\r\n            <div class=\"product__price\">19.99<\/div>\r\n            <button class=\"product__btn\">Sprawd\u017a<\/button>\r\n          <\/a>\r\n        <\/div>\r\n      <\/div>\r\n    <\/section><br \/>\n<script type='text\/javascript'>\nvar id = \"609132\";\nvar title = \"Polecane produkty\";\nvar wert = \"08304562\";\nvar wert1 = \"08303386\";\nvar wert2 = \"08305267\";\nvar wert3 = \"08302262\";<\/script><!-- start Woody Code Snippets CSS and JS -->\n<script type=\"text\/javascript\">\n\/\/console.log(wert);\r\nconst injectProducts = function () {\r\ndocument.querySelector(\"div.products__title\").textContent = title\r\nconst pzns = [wert, wert1, wert2, wert3];\r\n      const url = \"https:\/\/www.apo-discounter.pl\/blog\/pl\/\";\r\n      const templateLink = document.querySelectorAll(\".product__link\");\r\n      const templateImg = document.querySelectorAll(\".product__img\");\r\n      const templateName = document.querySelectorAll(\".product__name\");\r\n      const templatePrice = document.querySelectorAll(\".product__price\");\r\n      const articleURL = document.URL;\r\n      const articleTitle = articleURL\r\n        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pzn;\r\n              pPZN.forEach((pzn, index) => {\r\n                pznNumber = pzn.innerText.trim();\r\n                if (product == pznNumber) {\r\n                  templateLink[i].setAttribute(\r\n                    \"href\",\r\n                    pzn.parentNode.children[6].innerText.trim() +\r\n                      utm +\r\n                      pznNumber\r\n                  );\r\n                  templateImg[i].setAttribute(\r\n                    \"src\",\r\n                    pzn.parentNode.children[1].innerText.trim()\r\n                  );\r\n                  templateImg[i].setAttribute(\r\n                    \"alt\",\r\n                    pzn.parentNode.children[2].innerText\r\n                  );\r\n                  templateName[i].innerText =\r\n                    pzn.parentNode.children[2].innerText;\r\n\r\n                  templatePrice[i].innerText =\r\n                    pzn.parentNode.children[3].innerText + \" z\u0142\";\r\n                }\r\n  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B\u0142onnik wspiera prawid\u0142ow\u0105 prac\u0119 jelit i mo\u017ce pomaga\u0107 zapobiega\u0107 zaparciom. Nie wszystkie owoce zawieraj\u0105 podobne ilo\u015bci b\u0142onnika. Ananas, arbuz czy mango maj\u0105 go mniej ni\u017c maliny lub je\u017cyny, ale dostarczaj\u0105 du\u017co wody i r\u00f3wnie\u017c mog\u0105 by\u0107 elementem zdrowej diety.<\/p>\n<h3 class=\"post_h3\">Jak zacz\u0105\u0107 si\u0119 odchudza\u0107?<\/h3>\n<p class=\"post_content\"><a href=\"https:\/\/www.apo-discounter.pl\/blog\/zdrowie\/od-czego-zaczac-odchudzanie-10-sprawdzonych-sposobow\/\" target=\"_blank\" rel=\"noopener\">Od czego zacz\u0105\u0107 odchudzanie<\/a>? Przede wszystkim od m\u0105drych wybor\u00f3w \u017cywieniowych, utrzymania deficytu kalorycznego bez g\u0142odzenia si\u0119, regularnej aktywno\u015bci fizycznej i odpowiedniej motywacji. W przypadku w\u0105tpliwo\u015bci zach\u0119camy do kontaktu z dietetykiem, kt\u00f3ry pomo\u017ce w doborze odpowiedniej diety.<\/p>\n<p>&nbsp;<\/p>\n<p class=\"post_content\">\u0179r\u00f3d\u0142a<\/p>\n<p class=\"post_content\">M. Gajczy, \u201eJakie owoce mo\u017cemy spo\u017cywa\u0107 podczas odchudzania?\u201d, SPZOZ, https:\/\/www.spzozmm.pl\/dla-pacjenta\/ciekawostki-dietetyczne\/jakie-owoce-mozemy-spozywac-podczas-odchudzania\/, dost\u0119p dn. 18.06.2026 r.<\/p>\n<p class=\"post_content\">\u201eOwoce na odchudzanie! Kt\u00f3re wybiera\u0107, a kt\u00f3rych unika\u0107?\u201d, PZU Zdrowie, https:\/\/zdrowie.pzu.pl\/poradnik-o-zdrowiu\/szczegoly\/owoce-na-odchudzanie-ktore-wybierac-a-ktorych-unikac, dost\u0119p dn. 18.06.2026 r.<\/p>\n<p class=\"post_content\">\u201e5 A Day: what counts?\u201d, NHS, https:\/\/www.nhs.uk\/live-well\/eat-well\/5-a-day\/5-a-day-what-counts\/, dost\u0119p dn. 18.06.2026 r.<\/p>\n<div style=\"height:10px;\"><\/div>\n<p>\u2022 <a href=\"https:\/\/www.apo-discounter.pl\/zdrowa-zywnosc-c-1744\" target=\"_blank\">zdrowa \u017cywno\u015b\u0107<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/blog\/zdrowie-w-kuchni\/zdrowe-odzywianie\/superfoods-sprawdz-jakie-produkty-warto-dodac-do-swojego-menu\/\" target=\"_blank\">superfoods<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/blog\/zdrowie-w-kuchni\/zmiana-nawykow-zywieniowych-jak-wziac-sie-za-siebie\/\" target=\"_blank\">zmiana nawyk\u00f3w \u017cywieniowych<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/blog\/zdrowie-w-kuchni\/jak-wspomoc-utrate-wagi-zielona-herbata-i-ziola-na-odchudzanie\/\" target=\"_blank\">zio\u0142a odchudzaj\u0105ce<\/a>   \u2022 <a href=\"https:\/\/www.apo-discounter.pl\/produkty-dietetyczne-c-1754\" target=\"_blank\">produkty dietetyczne<\/a><\/p>\n<div style=\"height:10px;\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Maliny, je\u017cyny, gruszki czy truskawki &#8211; kt\u00f3re owoce najlepiej sprawdzaj\u0105 si\u0119 podczas redukcji masy cia\u0142a? Sprawd\u017amy, na co zwr\u00f3ci\u0107 uwag\u0119 poza sam\u0105 liczb\u0105 kalorii. Do najlepszych owoc\u00f3w podczas redukcji nale\u017c\u0105 przede wszystkim maliny, je\u017cyny, truskawki, czarna porzeczka, bor\u00f3wki i gruszki, poniewa\u017c dostarczaj\u0105 du\u017co b\u0142onnika, cennych sk\u0142adnik\u00f3w od\u017cywczych i pomagaj\u0105 zwi\u0119kszy\u0107 syto\u015b\u0107 posi\u0142ku. 100 g owoc\u00f3w [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":656219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1252,118,1262,447,25679,116,1264,1,375],"tags":[],"class_list":["post-656221","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cialo","category-lifestyle","category-odchudzanie","category-porady","category-pytania-i-odpowiedzi","category-uroda","category-vademecum","category-zdrowie","category-zdrowie-w-kuchni"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jakie owoce je\u015b\u0107 przy odchudzaniu - 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