{"id":3330,"date":"2026-04-24T11:46:01","date_gmt":"2026-04-24T09:46:01","guid":{"rendered":"https:\/\/pagodietetyka.pl\/?p=3330"},"modified":"2026-04-24T11:46:03","modified_gmt":"2026-04-24T09:46:03","slug":"jak-obnizyc-ldl-konkretne-strategie-gotowe-wdrozenie","status":"publish","type":"post","link":"https:\/\/pagodietetyka.pl\/jak-obnizyc-ldl-konkretne-strategie-gotowe-wdrozenie\/","title":{"rendered":"Jak obni\u017cy\u0107 LDL &#8211; konkretne strategie + GOTOWE WDRO\u017bENIE"},"content":{"rendered":"\n<h4 class=\"wp-block-heading\">Co naprawd\u0119 dzia\u0142a &#8211; ale w praktyce<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wi\u0119kszo\u015b\u0107 artyku\u0142\u00f3w ko\u0144czy si\u0119 na \u201ejedz wi\u0119cej b\u0142onnika\u201d albo \u201edodaj zdrowe t\u0142uszcze\u201d.<br>To nic nie zmienia. Poni\u017cej masz dok\u0142adnie jak to wdro\u017cy\u0107 w realnym \u017cyciu &#8211; z gramatur\u0105, produktami i schematem dnia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. B\u0142onnik rozpuszczalny &#8211; jak to realnie dobi\u0107 do dawki?<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Cel:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-15 g b\u0142onnika rozpuszczalnego dziennie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Problem:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z samej diety wi\u0119kszo\u015b\u0107 os\u00f3b ma 3-5 g, czyli za ma\u0142o na efekt LDL.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">GOTOWE ROZWI\u0104ZANIE:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Opcja 1 &#8211; jedzenie<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>80 g p\u0142atk\u00f3w owsianych &#8211; ~3 g beta-glukan\u00f3w<\/li>\n\n\n\n<li>1 jab\u0142ko &#8211; ~1-2 g pektyn<\/li>\n\n\n\n<li>100 g soczewicy &#8211; ~1-2 g<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razem: ~5-7 g &#8211; nadal za ma\u0142o<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Opcja 2 &#8211; optymalna (realna klinicznie)<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>80 g p\u0142atk\u00f3w owsianych<\/li>\n\n\n\n<li>\n<ul class=\"wp-block-list\">\n<li>10 g psyllium (babka p\u0142esznik) do jogurtu \/ koktajlu<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Razem: ~10-12 g b\u0142onnika rozpuszczalnego<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efekt:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 LDL o ~7-12%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Fitosterole &#8211; jak je faktycznie wprowadzi\u0107<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Cel:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.5-3 g dziennie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Problem:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z normalnej diety masz ~200-400 mg &#8211; za ma\u0142o<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">GOTOWE ROZWI\u0104ZANIA:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Opcja 1 &#8211; produkty wzbogacone<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>margaryna funkcjonalna (np. Benecol \/ Flora ProActiv)<\/li>\n\n\n\n<li>20-25 g dziennie = ~2 g fitosteroli<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Praktyka:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 kromki chleba + taka margaryna zamiast mas\u0142a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Opcja 2 &#8211; suplement<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kapsu\u0142ki z fitosterolami<\/li>\n\n\n\n<li>dawka: 1.5-2 g dziennie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Wa\u017cne:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stosuj z posi\u0142kiem zawieraj\u0105cym t\u0142uszcz<\/li>\n\n\n\n<li>efekt po ~2-3 tygodniach<\/li>\n\n\n\n<li>\u2193 LDL o ~7-12%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. Izoflawony sojowe &#8211; czy faktycznie dzia\u0142aj\u0105?<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Fakty (EBM):<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>metaanalizy RCT pokazuj\u0105:\n<ul class=\"wp-block-list\">\n<li>\u2193 LDL o ~3-5% (czasem do ~7%)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>efekt mniejszy ni\u017c b\u0142onnik czy fitosterole, ale istotny przy \u0142\u0105czeniu strategii<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Mechanizm:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dzia\u0142anie podobne do s\u0142abego estrogenu (receptory estrogenowe)<\/li>\n\n\n\n<li>wp\u0142yw na metabolizm lipid\u00f3w i ekspresj\u0119 receptora LDL<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Ile trzeba?<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>~30-50 mg izoflawon\u00f3w dziennie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">GOTOWE WDRO\u017bENIE:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Opcja 1 &#8211; jedzenie (najlepsza)<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g tofu &#8211; ~20-30 mg izoflawon\u00f3w<\/li>\n\n\n\n<li>250 ml napoju sojowego &#8211; ~20-30 mg<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\ud83d\udc49 praktyka:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dodaj tofu 3-5x w tygodniu<\/li>\n\n\n\n<li>albo zamie\u0144 mleko na nap\u00f3j sojowy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Opcja 2 &#8211; suplement<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>izoflawony sojowe 30-50 mg dziennie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\ud83d\udc49 sens:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gdy nie jesz soi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Co wa\u017cne:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>efekt jest umiarkowany<\/li>\n\n\n\n<li>dzia\u0142a najlepiej jako element \u201estacku\u201d (nie solo)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. T\u0142uszcze &#8211; konkretna zamiana (nie teoria)<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">GOTOWA ZAMIANA:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zamiast:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mas\u0142o 20 g<\/li>\n\n\n\n<li>t\u0142uste mi\u0119so<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Daj:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 g oliwy z oliwek (1 \u0142y\u017cka)<\/li>\n\n\n\n<li>30 g orzech\u00f3w<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efekt:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 LDL o ~8-15%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. Redukcja masy cia\u0142a &#8211; kiedy ma sens<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Je\u015bli:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>masz nadmiar tkanki t\u0142uszczowej<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">GOTOWE ZA\u0141O\u017bENIE:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>deficyt: ~300-500 kcal<\/li>\n\n\n\n<li>tempo: 0.5-1% masy cia\u0142a \/ tydzie\u0144<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efekt:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 LDL o ~5-10%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">6. Gotowy dzie\u0144 pod LDL &#8211; wersja realna i smaczna<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">\u015aniadanie:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>owsianka na napoju sojowym (80 g p\u0142atk\u00f3w + 250 ml napoju sojowego)<\/li>\n\n\n\n<li>150 g jogurtu skyr<\/li>\n\n\n\n<li>10 g psyllium<\/li>\n\n\n\n<li>20 g mas\u0142a orzechowego<\/li>\n\n\n\n<li>bor\u00f3wki \/ banan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\ud83d\udc49 masz tu: b\u0142onnik + izoflawony<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Obiad:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>makaron pe\u0142noziarnisty 80 g (suchy)<\/li>\n\n\n\n<li>120 g kurczaka + 100 g tofu (mix bia\u0142ka)<\/li>\n\n\n\n<li>sos pomidorowy + czosnek + 10 g oliwy<\/li>\n\n\n\n<li>warzywa<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\ud83d\udc49 praktyczne + podbite izoflawony<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Kolacja:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2-3 kromki chleba \u017cytniego<\/li>\n\n\n\n<li>pasta: awokado + twar\u00f3g<\/li>\n\n\n\n<li>margaryna z fitosterolami<\/li>\n\n\n\n<li>warzywa<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Co ten dzie\u0144 pokrywa:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>b\u0142onnik rozpuszczalny \u2714<\/li>\n\n\n\n<li>fitosterole \u2714<\/li>\n\n\n\n<li>izoflawony \u2714<\/li>\n\n\n\n<li>zdrowe t\u0142uszcze \u2714<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">7. Jak obni\u017cy\u0107 LDL o 20-30% &#8211; gotowy stack<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Minimum skuteczne:<\/h5>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>psyllium 10 g<\/li>\n\n\n\n<li>fitosterole 2 g<\/li>\n\n\n\n<li>izoflawony 30-50 mg<\/li>\n\n\n\n<li>zamiana t\u0142uszcz\u00f3w<\/li>\n\n\n\n<li>redukcja masy cia\u0142a (je\u015bli potrzeba)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Efekt:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u2193 LDL o 20-30%<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">8. Suplementy &#8211; jak u\u017cywa\u0107 z g\u0142ow\u0105<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Co ma sens:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>berberyna:\n<ul class=\"wp-block-list\">\n<li>500 mg 2-3x dziennie<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>fitosterole<\/li>\n\n\n\n<li>izoflawony (je\u015bli brak soi w diecie)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Co NIE jest g\u0142\u00f3wnym narz\u0119dziem:<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>omega-3 (nie obni\u017ca LDL znacz\u0105co)<\/li>\n\n\n\n<li>czosnek (efekt ma\u0142y)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">9. Najcz\u0119stsze b\u0142\u0119dy<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>brak \u0142\u0105czenia strategii<\/li>\n\n\n\n<li>brak konkretnej dawki<\/li>\n\n\n\n<li>ignorowanie produkt\u00f3w sojowych<\/li>\n\n\n\n<li>skupienie tylko na suplementach<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Podsumowanie<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli chcesz obni\u017cy\u0107 LDL:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dzia\u0142aj wielotorowo<\/li>\n\n\n\n<li>dodaj: b\u0142onnik + fitosterole + izoflawony<\/li>\n\n\n\n<li>trzymaj si\u0119 konkretnych dawek<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najmocniejsze combo:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>psyllium + fitosterole + t\u0142uszcze + soja<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u0179r\u00f3d\u0142a<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">Soy isoflavones and LDL cholesterol meta-analysis<\/a><\/em><\/li>\n\n\n\n<li><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">Effects of soluble fiber on LDL cholesterol<\/a><\/em><\/li>\n\n\n\n<li><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">Plant sterols and LDL reduction meta-analysis<\/a><\/em><\/li>\n\n\n\n<li><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">Mediterranean diet cardiovascular outcomes (PREDIMED)<\/a><\/em><\/li>\n\n\n\n<li><em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/\">Berberine and lipid metabolism meta-analysis<\/a><\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Przeczytaj moje inne artyku\u0142y np.: <a href=\"https:\/\/pagodietetyka.pl\/czy-glp-1-trzeba-stosowac-cale-zycie-punkt-wyjscia\/\">Czy GLP-1 trzeba stosowa\u0107 ca\u0142e \u017cycie &#8211; punkt wyj\u015bcia<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-dietetyka-kuba-p-gowski-dietetyk-kielce wp-block-embed-dietetyka-kuba-p-gowski-dietetyk-kielce\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"6KEgBrwKsa\"><a href=\"https:\/\/pagodietetyka.pl\/czy-glp-1-trzeba-stosowac-cale-zycie-punkt-wyjscia\/\">Czy GLP-1 trzeba stosowa\u0107 ca\u0142e \u017cycie &#8211; punkt wyj\u015bcia<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8222;Czy GLP-1 trzeba stosowa\u0107 ca\u0142e \u017cycie &#8211; punkt wyj\u015bcia&#8221; &#8212; Dietetyka Kuba P\u0105gowski | Dietetyk Kielce\" src=\"https:\/\/pagodietetyka.pl\/czy-glp-1-trzeba-stosowac-cale-zycie-punkt-wyjscia\/embed\/#?secret=e5iqpU5RWd#?secret=6KEgBrwKsa\" data-secret=\"6KEgBrwKsa\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Co naprawd\u0119 dzia\u0142a &#8211; ale w praktyce Wi\u0119kszo\u015b\u0107 artyku\u0142\u00f3w ko\u0144czy si\u0119 na \u201ejedz wi\u0119cej b\u0142onnika\u201d albo \u201edodaj zdrowe t\u0142uszcze\u201d.To nic nie zmienia. Poni\u017cej masz dok\u0142adnie jak to wdro\u017cy\u0107 w realnym \u017cyciu &#8211; z gramatur\u0105, produktami i schematem dnia. 1. B\u0142onnik rozpuszczalny &#8211; jak to realnie dobi\u0107 do dawki? Cel: Problem: Z samej diety wi\u0119kszo\u015b\u0107 os\u00f3b [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":3331,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bez-kategorii"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak obni\u017cy\u0107 LDL - konkretne metody + gotowe rozwi\u0105zania (EBM)<\/title>\n<meta name=\"description\" content=\"Jak obni\u017cy\u0107 LDL skutecznie? 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