{"id":1490,"date":"2018-07-06T17:50:24","date_gmt":"2018-07-06T15:50:24","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=1490"},"modified":"2023-05-04T15:17:38","modified_gmt":"2023-05-04T13:17:38","slug":"jaka-diete-powinnismy-stosowac-na-masie","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/","title":{"rendered":"Jak\u0105 diete powinni\u015bmy stosowa\u0107 na masie?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Dieta\" >Dieta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Zapotrzebowanie\" >Zapotrzebowanie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Suplementacja\" >Suplementacja<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Gainer_OLIMP_Gain_Bolic_6000_1000g_klik\" >Gainer OLIMP Gain Bolic 6000 1000g klik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Odzywka_bialkowa_BioTechUSA_Iso_Whey_Zero_500g_kilknij\" >Od\u017cywka bia\u0142kowa BioTechUSA Iso Whey Zero 500g kilknij<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Aminokwasy_BIOGENIX_BCAAgenix_Reload_500g_kliknij\" >Aminokwasy BIOGENIX BCAAgenix Reload 500g kliknij<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/jaka-diete-powinnismy-stosowac-na-masie\/#Trening\" >Trening<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Dieta na mas\u0119, charakteryzuje si\u0119 odpowiednim po\u0142\u0105czeniem makrosk\u0142adnik\u00f3w i odpowiednio wysokim poziomem kalorycznym, kt\u00f3ry jest bardzo indywidualny. Posi\u0142ki s\u0105 du\u017co bardziej kaloryczne lecz wysokiej jako\u015bci produkt\u00f3w. Warto pami\u0119ta\u0107, \u017ce nawet na masie jest bardzo wa\u017cne sk\u0105d czerpiemy kalori\u0119 i jako\u015b\u0107 produkt\u00f3w, poniewa\u017c to wp\u0142ywa na nasz\u0105 form\u0119 oraz mas\u0119 mi\u0119\u015bniow\u0105. Wysoka poda\u017c bia\u0142ka sprzyja budowaniu mi\u0119\u015bni, a w\u0119glowodany dostarcz\u0105 nam odpowiednio du\u017co energii.<\/strong><\/p>\n<h3 align=\"CENTER\"><span class=\"ez-toc-section\" id=\"Dieta\"><\/span><b>Dieta<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Od\u017cywianie podczas budowania masy, powinno by\u0107 dla nas przyjemne. Posi\u0142ki powinny sk\u0142ada\u0107 si\u0119 z pe\u0142nowarto\u015bciowych produkt\u00f3w. Podczas gdy by\u015bmy spo\u017cywali ci\u0119\u017cko przetworzone produkty, mieliby\u015bmy dyskomfort w postaci wzd\u0119tego brzucha, ci\u0119\u017cko\u015bci na \u017co\u0142\u0105dku, problemy z trawieniem a przecie\u017c mamy mie\u0107 si\u0142\u0119 i ch\u0119ci na porz\u0105dny intensywny i szybki trening oraz czas na regeneracj\u0119. Od\u017cywianie jest najwi\u0119kszym kluczem w budowanie masy mi\u0119\u015bniowej a tak\u017ce redukowaniu tkanki t\u0142uszczowej. Dieta ma ogromny wp\u0142yw na nasze samopoczucie, kondycj\u0119 fizyczn\u0105 oraz stan zdrowia.\u00a0Teraz widzimy, jaki wp\u0142yw ma odpowiednie od\u017cywianie. Je\u017celi nie mamy odpowiednich umiej\u0119tno\u015bci oraz wiedzy, warto zasi\u0119gn\u0105\u0107 po pomoc do os\u00f3b, kt\u00f3re si\u0119 w tym specjalizuj\u0105.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2756\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/muscle-meal.jpg\" alt=\"\" width=\"626\" height=\"417\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/muscle-meal.jpg 626w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/muscle-meal-300x200.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/muscle-meal-360x240.jpg 360w\" sizes=\"auto, (max-width: 626px) 100vw, 626px\" \/><\/p>\n<h3 align=\"CENTER\"><span class=\"ez-toc-section\" id=\"Zapotrzebowanie\"><\/span><b>Zapotrzebowanie<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Wzor\u00f3w na BMR czyli na podstawow\u0105 przemian\u0119 materii jest bardzo wiele. W internecie znajdziemy bardzo du\u017co gotowych kalkulator\u00f3w, gdzie wystarczy wpisa\u0107 swoj\u0105 wag\u0119, wiek, wzrost. Poda\u0107 mniej wi\u0119cej nasz styl \u017cycia, w tym np. ilo\u015b\u0107 trening\u00f3w w tygodniu oraz CEL \u2013 najwa\u017cniejsza rzecz aby prawid\u0142owo ustawi\u0107 bilans kaloryczny. Zapotrzebowanie jest bardzo indywidualne.<\/p>\n<p>Kaloryczno\u015b\u0107 z pocz\u0105tku etapu masy nie powinna by\u0107 du\u017co wy\u017csza od zapotrzebowania, poniewa\u017c jak wy\u017cej napisali\u015bmy nasz metabolizm jest bardzo indywidualna kwesti\u0105. Lepiej jest zwi\u0119kszy\u0107 poda\u017c kilokalorii ni\u017c zmniejszy\u0107.\u00a0Zbyt wysoka poda\u017c kaloryczna przyniesie nam te\u017c nie oczekiwane efekty w postaci du\u017cej ilo\u015bci tkanki t\u0142uszczowej.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2757\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/kalkulator.jpg\" alt=\"\" width=\"626\" height=\"417\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/kalkulator.jpg 626w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/kalkulator-300x200.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/kalkulator-360x240.jpg 360w\" sizes=\"auto, (max-width: 626px) 100vw, 626px\" \/><\/p>\n<p>Kaloryczno\u015b\u0107 makrosk\u0142adnik\u00f3w:<\/p>\n<p>Bia\u0142ko 1g = 4kcal<br \/>\nW\u0119glowodany 1g = 4kcal<br \/>\nT\u0142uszcze 1g = 9kcal<\/p>\n<p>Proporcje dobieramy indywidualnie, poniewa\u017c ka\u017cdy organizm jest inny oraz inaczej reaguje na dany makrosk\u0142adnik. Dla jednych b\u0119dzie sprzyja\u0107 wi\u0119ksza ilo\u015b\u0107 t\u0142uszczy a dla drugich wi\u0119ksza ilo\u015b\u0107 w\u0119glowodan\u00f3w. Nie mniej jednak najwa\u017cniejsza jest jednak odpowiednia proporcja.\u00a0Pami\u0119tajmy aby w naszym dziennym zapotrzebowaniu uwzgl\u0119dni\u0107 ci\u0119\u017ckie i wymagaj\u0105ce treningi. Gdy poda\u017c kilokalorii b\u0119dzie zbyt ma\u0142a przez nasz wysi\u0142ek fizyczny, masa mi\u0119\u015bniowa nie wzro\u015bnie. Mo\u017ce doj\u015b\u0107 w takiej sytuacji do redukcji tkanki t\u0142uszczowej.<\/p>\n<h3 align=\"CENTER\"><span class=\"ez-toc-section\" id=\"Suplementacja\"><\/span><b>Suplementacja<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Wiemy, \u017ce dieta jest bardzo wa\u017cna i kluczem do sukcesu lecz odpowiednia suplementacja jest tak\u017ce bardzo wa\u017cnym elementem w budowaniu masy mi\u0119\u015bniowej. Mo\u017cna zastosowa\u0107 r\u00f3\u017cnego rodzaju gainery czy bulki, kt\u00f3re wspomog\u0105 nasz\u0105 diet\u0119.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/swiatsupli.pl\/gainer-olimp-gain-bolic-6000-1kg\/p506-1106?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=jaka_diete_powinnismy_stosowac_na_masie&amp;utm_content=06_07_18_olimp\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2589 size-full\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/03\/gainer-olimp-gain-bolic.jpg\" alt=\"\" width=\"383\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/03\/gainer-olimp-gain-bolic.jpg 383w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/03\/gainer-olimp-gain-bolic-287x300.jpg 287w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/03\/gainer-olimp-gain-bolic-360x376.jpg 360w\" sizes=\"auto, (max-width: 383px) 100vw, 383px\" \/><\/a><\/p>\n<h5 class=\"product_name\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gainer_OLIMP_Gain_Bolic_6000_1000g_klik\"><\/span><a href=\"https:\/\/swiatsupli.pl\/gainer-olimp-gain-bolic-6000-1kg\/p506-1106?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=jaka_diete_powinnismy_stosowac_na_masie&amp;utm_content=06_07_18_olimp\" target=\"_blank\" rel=\"noopener noreferrer\">Gainer OLIMP Gain Bolic 6000 1000g klik<\/a><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Od\u017cywka bia\u0142kowa zadba o nasz budulec mi\u0119\u015bni bez zb\u0119dnego przyrostu tkanki t\u0142uszczowej.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/swiatsupli.pl\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g\/p1499?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=jaka_diete_powinnismy_stosowac_na_masie&amp;utm_content=06_07_18_biotech\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2262\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/08\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g-150x150.jpg\" alt=\"\" width=\"450\" height=\"450\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/08\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/08\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/08\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/08\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g-360x360.jpg 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/08\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g.jpg 800w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><\/p>\n<h5 class=\"product_name\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Odzywka_bialkowa_BioTechUSA_Iso_Whey_Zero_500g_kilknij\"><\/span><a href=\"https:\/\/swiatsupli.pl\/odzywka-bialkowa-biotechusa-iso-whey-zero-500g\/p1499?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=jaka_diete_powinnismy_stosowac_na_masie&amp;utm_content=06_07_18_biotech\" target=\"_blank\" rel=\"noopener noreferrer\">Od\u017cywka bia\u0142kowa BioTechUSA Iso Whey Zero 500g kilknij<\/a><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>Do suplementacji oko\u0142o treningowej warto doda\u0107 tak\u017ce kreatyn\u0119 oraz BCAA, kt\u00f3re odpowiednio dodadz\u0105 naszemu organizmowi energii oraz przyspiesz\u0105 anaboliczno\u015b\u0107 czyli budowanie masy mi\u0119\u015bniowej.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/swiatsupli.pl\/aminokwasy-biogenix-bcaagenix-reload-500g\/p1698?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=jaka_diete_powinnismy_stosowac_na_masie&amp;utm_content=06_07_18_aminokwasy#\/57-smaki-pomarancza\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2669\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/05\/biogenix-bcaagenix-reload-500-g-150x150.jpg\" alt=\"\" width=\"450\" height=\"450\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/05\/biogenix-bcaagenix-reload-500-g-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/05\/biogenix-bcaagenix-reload-500-g-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/05\/biogenix-bcaagenix-reload-500-g-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/05\/biogenix-bcaagenix-reload-500-g-360x360.jpg 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/05\/biogenix-bcaagenix-reload-500-g.jpg 800w\" sizes=\"auto, (max-width: 450px) 100vw, 450px\" \/><\/a><\/p>\n<h4 class=\"product_name\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aminokwasy_BIOGENIX_BCAAgenix_Reload_500g_kliknij\"><\/span><a href=\"https:\/\/swiatsupli.pl\/aminokwasy-biogenix-bcaagenix-reload-500g\/p1698?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=jaka_diete_powinnismy_stosowac_na_masie&amp;utm_content=06_07_18_aminokwasy#\/57-smaki-pomarancza\" target=\"_blank\" rel=\"noopener noreferrer\">Aminokwasy BIOGENIX BCAAgenix Reload 500g kliknij<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Podstaw\u0105 ca\u0142ej suplementacji s\u0105 witaminy i minera\u0142y. Wspieraj\u0105 nasz\u0105 odporno\u015b\u0107 oraz od\u017cywiaj\u0105 nasz organizm co jest bardzo wa\u017cne przy wysi\u0142ku fizycznym.<\/p>\n<h3 align=\"CENTER\"><span class=\"ez-toc-section\" id=\"Trening\"><\/span><b>Trening<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Je\u017celi naszym celem jest budowanie, zwi\u0119kszenie masy mi\u0119\u015bniowej to nie zapominajmy o odpowiednim treningu! Bez tego nasze mi\u0119\u015bnie nie zostan\u0105 stymulowane do rozrostu.W ka\u017cdym etapie budowania masy musimy obra\u0107 sobie cel. Kt\u00f3ra partia mi\u0119\u015bni jest naszym priorytetem i na nim si\u0119 skupia\u0107. Trening zawsze powinien by\u0107 z precyzowany.\u00a0Przy bardzo ci\u0119\u017ckich treningach trzeba zadba\u0107 o odpowiedni\u0105 regeneracj\u0119, czyli sen. Je\u017celi nasz organizm nie b\u0119dzie si\u0119 odpowiednio regenerowa\u0142 to nie b\u0119dzie tak\u017ce si\u0119 rozwija\u0142.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2758\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/trening.jpg\" alt=\"\" width=\"626\" height=\"417\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/trening.jpg 626w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/trening-300x200.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/07\/trening-360x240.jpg 360w\" sizes=\"auto, (max-width: 626px) 100vw, 626px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dieta na mas\u0119, charakteryzuje si\u0119 odpowiednim po\u0142\u0105czeniem makrosk\u0142adnik\u00f3w i odpowiednio wysokim poziomem kalorycznym, kt\u00f3ry jest bardzo indywidualny. Posi\u0142ki s\u0105 du\u017co bardziej kaloryczne lecz wysokiej jako\u015bci produkt\u00f3w. Warto pami\u0119ta\u0107, \u017ce nawet na masie jest bardzo wa\u017cne&#8230;<\/p>\n","protected":false},"author":6,"featured_media":2037,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[26,1383],"tags":[184,31,178,181,180,182,183,179],"class_list":{"0":"post-1490","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta","8":"category-dieta-na-mase","9":"tag-koks","10":"tag-masa","11":"tag-masowka","12":"tag-nabrac-wagi","13":"tag-przytyc","14":"tag-przytyrac","15":"tag-skoksic","16":"tag-zwiekszenie-wagi"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak\u0105 diete powinni\u015bmy stosowa\u0107 na masie? 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