{"id":7063,"date":"2026-10-20T15:16:12","date_gmt":"2026-10-20T13:16:12","guid":{"rendered":"https:\/\/howbody.com\/analyse-de-composition-corporelle\/tkanka-tluszczowa\/"},"modified":"2026-10-22T16:42:09","modified_gmt":"2026-10-22T14:42:09","slug":"tkanka-tluszczowa","status":"publish","type":"page","link":"https:\/\/howbody.com\/pl\/analyse-de-composition-corporelle\/tkanka-tluszczowa\/","title":{"rendered":"Tkanka t\u0142uszczowa"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"7063\" class=\"elementor elementor-7063 elementor-7060\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7349ed9 e-con-full e-flex e-con e-parent\" data-id=\"7349ed9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0fc0949 elementor-widget elementor-widget-html\" data-id=\"0fc0949\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<canvas id=\"mg-hero-bg\"><\/canvas><div class=\"mg-hero-veil\"><\/div>\n<script>(function(){\n  var cvs=document.getElementById('mg-hero-bg'); 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resize(); EX=W*0.5;EY=H*0.5; if(REDUCE)draw(); raf=requestAnimationFrame(frame);\n})();<\/script>\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2d921cb e-con-full e-flex e-con e-child\" data-id=\"2d921cb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-18cefb0 elementor-widget__width-inherit elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"18cefb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:200}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Wska\u017anik zawarto\u015bci tkanki t\u0142uszczowej: jak go obliczy\u0107 i zinterpretowa\u0107?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7feec5a elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"7feec5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Wska\u017anik masy t\u0142uszczowej<\/strong>, zwany r\u00f3wnie\u017c <strong>wska\u017anikiem tkanki t\u0142uszczowej (IMG)<\/strong>, odpowiada udzia\u0142owi t\u0142uszczu w ca\u0142kowitej masie cia\u0142a, wyra\u017conemu w procentach. Terminem tym okre\u015bla si\u0119 r\u00f3wnie\u017c mas\u0119 t\u0142uszczow\u0105 (ang. body fat). Wska\u017anik ten nale\u017cy zawsze interpretowa\u0107 z uwzgl\u0119dnieniem p\u0142ci i wieku, poniewa\u017c kobiety maj\u0105 fizjologicznie wi\u0119cej t\u0142uszczu niezb\u0119dnego do funkcjonowania organizmu ni\u017c m\u0119\u017cczy\u017ani.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4379dcd elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"4379dcd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>W niniejszym przewodniku przedstawiono tabele warto\u015bci referencyjnych zawarto\u015bci tkanki t\u0142uszczowej dla kobiet i m\u0119\u017cczyzn, r\u00f3\u017cne metody obliczania zawarto\u015bci tkanki t\u0142uszczowej oraz spos\u00f3b interpretacji wynik\u00f3w.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-41adf1c e-con-full e-flex e-con e-parent\" data-id=\"41adf1c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4b59f28 elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"4b59f28\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;container&quot;:&quot;.elementor-element-89adc94&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;exclude_headings_by_selector&quot;:[],&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-circle\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;minimize_box&quot;:&quot;yes&quot;,&quot;minimized_on&quot;:&quot;tablet&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<p class=\"elementor-toc__header-title\">\n\t\t\t\tNa tej stronie\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--expand\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__4b59f28\" aria-expanded=\"true\" aria-label=\"Open table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-down\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M207.029 381.476L12.686 187.132c-9.373-9.373-9.373-24.569 0-33.941l22.667-22.667c9.357-9.357 24.522-9.375 33.901-.04L224 284.505l154.745-154.021c9.379-9.335 24.544-9.317 33.901.04l22.667 22.667c9.373 9.373 9.373 24.569 0 33.941L240.971 381.476c-9.373 9.372-24.569 9.372-33.942 0z\"><\/path><\/svg><\/div>\n\t\t\t\t<div class=\"elementor-toc__toggle-button elementor-toc__toggle-button--collapse\" role=\"button\" tabindex=\"0\" aria-controls=\"elementor-toc__4b59f28\" aria-expanded=\"true\" aria-label=\"Close table of contents\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-up\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M240.971 130.524l194.343 194.343c9.373 9.373 9.373 24.569 0 33.941l-22.667 22.667c-9.357 9.357-24.522 9.375-33.901.04L224 227.495 69.255 381.516c-9.379 9.335-24.544 9.317-33.901-.04l-22.667-22.667c-9.373-9.373-9.373-24.569 0-33.941L207.03 130.525c9.372-9.373 24.568-9.373 33.941-.001z\"><\/path><\/svg><\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__4b59f28\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-89adc94 e-con-full e-flex e-con e-child\" data-id=\"89adc94\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-58e7976 e-con-full e-flex e-con e-child\" data-id=\"58e7976\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-f9dffdd e-con-full e-flex e-con e-child\" data-id=\"f9dffdd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-08adeba elementor-widget elementor-widget-heading\" data-id=\"08adeba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Czym jest tkanka t\u0142uszczowa?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d32f021 elementor-widget elementor-widget-text-editor\" data-id=\"d32f021\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Masa t\u0142uszczowa<\/strong> to ca\u0142o\u015b\u0107 t\u0142uszczu (tkanki t\u0142uszczowej) obecnej w organizmie i jest wyra\u017cana w kilogramach. W odniesieniu do masy ca\u0142kowitej okre\u015bla ona <strong>zawarto\u015b\u0107 tkanki t\u0142uszczowej<\/strong>, wyra\u017con\u0105 w procentach. Stanowi ona rezerw\u0119 energii, bierze udzia\u0142 w produkcji hormon\u00f3w i chroni narz\u0105dy.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8ac370 elementor-widget elementor-widget-text-editor\" data-id=\"f8ac370\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Warto\u015b\u0107 zawarto\u015bci tkanki t\u0142uszczowej nale\u017cy interpretowa\u0107 r\u00f3wnie\u017c w zale\u017cno\u015bci od rodzaju tkanki t\u0142uszczowej i jej rozmieszczenia. Nale\u017cy rozr\u00f3\u017cni\u0107: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c9717c elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3c9717c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>T\u0142uszcz niezb\u0119dny<\/strong> do prawid\u0142owego funkcjonowania organizmu<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>T\u0142uszcz zapasowy<\/strong>, kt\u00f3ry stanowi rezerw\u0119 energii i gromadzi si\u0119, gdy spo\u017cycie energii przewy\u017csza jej wydatek.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>T\u0142uszcz podsk\u00f3rny<\/strong> znajduj\u0105cy si\u0119 pod sk\u00f3r\u0105<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>T\u0142uszcz trzewny<\/strong> otaczaj\u0105cy narz\u0105dy jamy brzusznej. Jego nadmiar stanowi problem, poniewa\u017c sprzyja stanom zapalnym i zwi\u0119ksza ryzyko cukrzycy. <\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6b62ab5 e-con-full e-flex e-con e-child\" data-id=\"6b62ab5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-782861f e-con-full e-flex e-con e-child\" data-id=\"782861f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b8e2d15 elementor-widget elementor-widget-heading\" data-id=\"b8e2d15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tkanka t\u0142uszczowa u kobiet: tabela referencyjna<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65796a4 elementor-widget elementor-widget-text-editor\" data-id=\"65796a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Wska\u017anik tkanki t\u0142uszczowej u kobiet jest z natury wy\u017cszy ni\u017c u m\u0119\u017cczyzn, poniewa\u017c r\u00f3\u017cnice hormonalne wp\u0142ywaj\u0105 na ilo\u015b\u0107 i rozmieszczenie tkanki t\u0142uszczowej. Tabela ACE (American Council on Exercise), najcz\u0119\u015bciej stosowana do okre\u015blenia procentowej zawarto\u015bci tkanki t\u0142uszczowej niezale\u017cnie od zastosowanej metody pomiaru, wyr\u00f3\u017cnia nast\u0119puj\u0105ce kategorie: <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-76f6364 elementor-widget elementor-widget-html\" data-id=\"76f6364\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Kategoria<\/th><th>Kobiety<\/th><\/tr><tr><td><strong>T\u0142uszcz niezb\u0119dny<\/strong><\/td><td>10\u201313 %<\/td><\/tr><tr><td><strong>Sportowcy<\/strong><\/td><td>14\u201320 %<\/td><\/tr><tr><td><strong>Kondycja fizyczna<\/strong><\/td><td>21\u201324 %<\/td><\/tr><tr><td><strong>Dopuszczalne<\/strong><\/td><td>25\u201331 %<\/td><\/tr><tr><td><strong>Oty\u0142o\u015b\u0107<\/strong><\/td><td>32% i wi\u0119cej<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-542782d elementor-widget elementor-widget-text-editor\" data-id=\"542782d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Wytyczne ACE (American Council on Exercise).<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d3b106a elementor-widget elementor-widget-text-editor\" data-id=\"d3b106a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Przy interpretacji wynik\u00f3w nale\u017cy r\u00f3wnie\u017c uwzgl\u0119dni\u0107 wiek<\/strong>. W badaniach Gallaghera i in. przedstawiono warto\u015bci orientacyjne zwi\u0105zane z przedzia\u0142em BMI odpowiadaj\u0105cym normalnej budowie cia\u0142a. W przypadku kobiet przedzia\u0142y te przedstawiaj\u0105 si\u0119 nast\u0119puj\u0105co:  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb0db4c elementor-widget elementor-widget-html\" data-id=\"cb0db4c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Grupa wiekowa<\/th><th>Kobiety<\/th><\/tr><tr><td><strong>od 20 do 39 lat<\/strong><\/td><td>21\u201332 %<\/td><\/tr><tr><td><strong>40\u201359 lat<\/strong><\/td><td>23\u201333 %<\/td><\/tr><tr><td><strong>60\u201379 lat<\/strong><\/td><td>24\u201335 %<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95973e6 elementor-widget elementor-widget-text-editor\" data-id=\"95973e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>\u0179r\u00f3d\u0142o: Gallagher i in., \u201eAmerican Journal of Clinical Nutrition\u201d, 2000.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19e72e3 elementor-widget elementor-widget-text-editor\" data-id=\"19e72e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Aby przeliczy\u0107 t\u0119 warto\u015b\u0107 procentow\u0105 na kilogramy, wystarczy pomno\u017cy\u0107 mas\u0119 cia\u0142a przez zawarto\u015b\u0107 tkanki t\u0142uszczowej podzielon\u0105 przez 100. <strong>Na przyk\u0142ad 35-letnia kobieta wa\u017c\u0105ca 65 kg, kt\u00f3rej zawarto\u015b\u0107 tkanki t\u0142uszczowej wynosi 22%, ma zatem 14,3 kg tkanki t\u0142uszczowej: <\/strong> 65 \u00d7 22 \u00f7 100 = 14,3 kg. Jej wska\u017anik mie\u015bci si\u0119 w orientacyjnych przedzia\u0142ach zalecanych dla kobiet w wieku od 20 do 39 lat, czyli od 21% do 32%. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-hx2b9c1 e-con-full e-flex e-con e-child\" data-id=\"hx2b9c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-7693576 e-con-full e-flex e-con e-child\" data-id=\"7693576\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-02b38a9 elementor-widget elementor-widget-heading\" data-id=\"02b38a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tkanka t\u0142uszczowa u m\u0119\u017cczyzn: tabela odniesienia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8b67f1 elementor-widget elementor-widget-text-editor\" data-id=\"b8b67f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Zawarto\u015b\u0107 tkanki t\u0142uszczowej u m\u0119\u017cczyzn jest zazwyczaj ni\u017csza ni\u017c u kobiet<\/strong>, natomiast udzia\u0142 masy mi\u0119\u015bniowej jest wy\u017cszy. R\u00f3\u017cni si\u0119 r\u00f3wnie\u017c rozmieszczenie tkanki t\u0142uszczowej, poniewa\u017c m\u0119\u017cczy\u017ani maj\u0105 wi\u0119ksz\u0105 sk\u0142onno\u015b\u0107 do gromadzenia jej w okolicy brzucha. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f01a75f elementor-widget elementor-widget-html\" data-id=\"f01a75f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Kategoria<\/th><th>M\u0119\u017cczy\u017ani<\/th><\/tr><tr><td><strong>T\u0142uszcz niezb\u0119dny<\/strong><\/td><td>2\u20135 %<\/td><\/tr><tr><td><strong>Sportowcy<\/strong><\/td><td>6\u201313%<\/td><\/tr><tr><td><strong>Kondycja fizyczna<\/strong><\/td><td>14\u201317 %<\/td><\/tr><tr><td><strong>Dopuszczalne<\/strong><\/td><td>18\u201324 %<\/td><\/tr><tr><td><strong>Oty\u0142o\u015b\u0107<\/strong><\/td><td>25% i wi\u0119cej<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-476049f elementor-widget elementor-widget-text-editor\" data-id=\"476049f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>Wytyczne ACE (American Council on Exercise).<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0860929 elementor-widget elementor-widget-html\" data-id=\"0860929\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-tbl\"><div class=\"tablewrap\"><table><tr><th>Grupa wiekowa<\/th><th>M\u0119\u017cczy\u017ani<\/th><\/tr><tr><td><strong>20\u201339 lat<\/strong><\/td><td>Od 8% do poni\u017cej 20%<\/td><\/tr><tr><td><strong>40\u201359 lat<\/strong><\/td><td>Od 11% do poni\u017cej 22%<\/td><\/tr><tr><td><strong>60\u201379 lat<\/strong><\/td><td>Od 13% do poni\u017cej 25%<\/td><\/tr><\/table><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59794aa elementor-widget elementor-widget-text-editor\" data-id=\"59794aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><em>\u0179r\u00f3d\u0142o: Gallagher i in., \u201eAmerican Journal of Clinical Nutrition\u201d, 2000.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a15c0d elementor-widget elementor-widget-text-editor\" data-id=\"3a15c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Aby przeliczy\u0107 t\u0119 warto\u015b\u0107 procentow\u0105 na kilogramy, wystarczy pomno\u017cy\u0107 mas\u0119 cia\u0142a przez zawarto\u015b\u0107 tkanki t\u0142uszczowej podzielon\u0105 przez 100. <strong>Na przyk\u0142ad 35-letni m\u0119\u017cczyzna wa\u017c\u0105cy 80 kg, kt\u00f3rego zawarto\u015b\u0107 tkanki t\u0142uszczowej wynosi 18%, ma 14,4 kg tkanki t\u0142uszczowej<\/strong>: 80 \u00d7 18 \u00f7 100 = 14,4 kg. Jego wska\u017anik mie\u015bci si\u0119 w orientacyjnych przedzia\u0142ach zalecanych dla m\u0119\u017cczyzn w wieku od 20 do 39 lat, czyli od 8% do poni\u017cej 20%. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4d9240c e-con-full e-flex e-con e-child\" data-id=\"4d9240c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-52bdd2b e-con-full e-flex e-con e-child\" data-id=\"52bdd2b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-510ddba elementor-widget elementor-widget-heading\" data-id=\"510ddba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Jak obliczy\u0107 zawarto\u015b\u0107 tkanki t\u0142uszczowej?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b3b4c0 elementor-widget elementor-widget-heading\" data-id=\"2b3b4c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Kalkulator zawarto\u015bci tkanki t\u0142uszczowej<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15c8163 elementor-widget elementor-widget-text-editor\" data-id=\"15c8163\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Warto\u015b\u0107 orientacyjna, ustalona na skali ACE. Nie zast\u0119puje pomiaru wykonanego profesjonalnym przyrz\u0105dem. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8995300 elementor-widget elementor-widget-html\" data-id=\"8995300\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"mg-calc\"><style>.mg-calc{--indigo:var(--e-global-color-db13866,#1D2088);--indigo-dark:var(--e-global-color-98f851c,#1F247D);--tline:#E5E7F2;--line:#D6D9EA;--ink:#14152B;--body:#5B5D72;--accent:#5C66F2}\n.mg-calc .calc{max-width:720px;margin:26px auto 10px;border-radius:18px;overflow:hidden;background:#fff;box-shadow:0 20px 45px -16px rgba(20,21,43,.28);border:1px solid var(--tline)}\n.mg-calc .calc-head{background:linear-gradient(90deg,var(--indigo) 0%,#3b63ff 120%);color:#fff;font-weight:700;font-size:1.35rem;padding:22px 26px;font-family:Inter}\n.mg-calc .calc-tabs{display:flex;border-bottom:1px solid var(--tline)}\n.mg-calc .calc-tab{flex:1;background:#fafbff;border:0;border-bottom:3px solid transparent;cursor:pointer;font-family:Inter;font-size:1.05rem;font-weight:600;color:#9a9cb0;padding:18px 10px;background-image:none}\n.mg-calc .calc-tab.is-on{color:var(--indigo);background:#fff;border-bottom-color:var(--indigo)}\n.mg-calc .calc-tab:hover{background:#fafbff;background-image:none}\n.mg-calc .calc-tab.is-on:hover{background:#fff}\n.mg-calc .calc-body{padding:26px}\n.mg-calc .calc-grid{display:grid;grid-template-columns:1fr 1fr;gap:18px 22px}\n.mg-calc .calc-pane label{display:flex;flex-direction:column;gap:7px;font-weight:600;color:var(--ink);font-size:.95rem;font-family:Inter}\n.mg-calc .calc-pane input,.mg-calc .calc-pane select{font-family:Inter;font-size:1.05rem;color:var(--ink);padding:14px 16px;border:1px solid var(--line);border-radius:12px;background:#fff;width:100%;font-weight:400}\n.mg-calc .calc-pane input:focus,.mg-calc .calc-pane select:focus{outline:2px solid var(--accent);border-color:var(--accent)}\n.mg-calc .calc-go{margin-top:22px;width:100%;background:var(--indigo);background-image:none;color:#fff;border:0;border-radius:12px;font-family:Inter;font-size:1.15rem;font-weight:700;padding:18px;cursor:pointer}\n.mg-calc .calc-go:hover{background:var(--indigo-dark);background-image:none}\n.mg-calc .calc-result{margin-top:24px;border-top:1px solid var(--tline);padding-top:22px}\n.mg-calc .calc-pct{display:flex;align-items:baseline;gap:10px}\n.mg-calc .calc-pctv{font-size:2.8rem;font-weight:700;color:var(--indigo);font-family:Inter}\n.mg-calc .calc-pct small{color:var(--body);font-size:1rem}\n.mg-calc .calc-cat{margin:6px 0 16px;color:var(--body)}\n.mg-calc .calc-cat strong{color:var(--ink)}\n.mg-calc .calc-scale{position:relative;height:54px;margin:10px 0 6px}\n.mg-calc .calc-scale-track{display:flex;height:14px;border-radius:7px;overflow:hidden}\n.mg-calc .calc-seg{flex:1}\n.mg-calc .calc-scale-labels{display:flex;font-size:.72rem;color:#8a8ca0;margin-top:8px}\n.mg-calc .calc-scale-labels span{flex:1;text-align:center}\n.mg-calc .calc-marker{position:absolute;top:-4px;width:3px;height:22px;background:var(--ink);border-radius:2px;transition:left .4s}\n.mg-calc .calc-marker::after{content:\"\";position:absolute;top:-6px;left:50%;transform:translateX(-50%);border:6px solid transparent;border-top-color:var(--ink)}\n.mg-calc .calc-kg{margin-top:14px;color:var(--body)}\n.mg-calc .calc-note{margin-top:16px;font-size:.85rem;color:#8a8ca0;line-height:1.5}\n.mg-calc .calc-err{color:#c0392b;font-weight:600;margin-top:12px}\n@media(max-width:768px){.mg-calc .calc-grid{grid-template-columns:1fr}}\n<\/style><div class=\"calc\"><div class=\"calc-head\">Kalkulator procentu tkanki t\u0142uszczowej<\/div><div class=\"calc-tabs\" role=\"tablist\"><button class=\"calc-tab is-on\" data-tab=\"img\" role=\"tab\" aria-selected=\"true\" type=\"button\">Wz\u00f3r na podstawie BMI (Deurenberg)<\/button><button class=\"calc-tab\" data-tab=\"navy\" role=\"tab\" aria-selected=\"false\" type=\"button\">Wz\u00f3r US Navy<\/button><\/div><div class=\"calc-body\"><form class=\"calc-pane is-on\" data-pane=\"img\" novalidate><div class=\"calc-grid\"><label>P\u0142e\u0107<select name=\"sexe\"><option value=\"f\">Kobieta<\/option><option value=\"h\">M\u0119\u017cczyzna<\/option><\/select><\/label><label>Wiek (lata)<input name=\"age\" type=\"number\" inputmode=\"numeric\" placeholder=\"30\" min=\"15\" max=\"100\"><\/label><label>Masa cia\u0142a (kg)<input name=\"poids\" type=\"number\" inputmode=\"decimal\" placeholder=\"65\" min=\"30\" max=\"300\"><\/label><label>Wzrost (cm)<input name=\"taille\" type=\"number\" inputmode=\"numeric\" placeholder=\"168\" min=\"120\" max=\"230\"><\/label><\/div><button type=\"submit\" class=\"calc-go\">Oblicz m\u00f3j procent tkanki t\u0142uszczowej<\/button><\/form><form class=\"calc-pane\" data-pane=\"navy\" novalidate hidden><div class=\"calc-grid\"><label>P\u0142e\u0107<select name=\"sexe\"><option value=\"f\">Kobieta<\/option><option value=\"h\">M\u0119\u017cczyzna<\/option><\/select><\/label><label>Wzrost (cm)<input name=\"taille\" type=\"number\" inputmode=\"numeric\" placeholder=\"168\" min=\"120\" max=\"230\"><\/label><label>Obw\u00f3d szyi (cm)<input name=\"cou\" type=\"number\" inputmode=\"decimal\" placeholder=\"34\" min=\"20\" max=\"80\"><\/label><label>Obw\u00f3d brzucha \/ talii (cm)<input name=\"ventre\" type=\"number\" inputmode=\"decimal\" placeholder=\"78\" min=\"40\" max=\"200\"><\/label><label data-femmeonly>Obw\u00f3d bioder (cm)<input name=\"hanches\" type=\"number\" inputmode=\"decimal\" placeholder=\"96\" min=\"40\" max=\"200\"><\/label><\/div><button type=\"submit\" class=\"calc-go\">Oblicz m\u00f3j procent tkanki t\u0142uszczowej<\/button><\/form><div class=\"calc-result\" hidden><div class=\"calc-pct\"><span class=\"calc-pctv\">\u2014<\/span><small>szacowanej tkanki t\u0142uszczowej<\/small><\/div><div class=\"calc-cat\">Kategoria ACE: <strong class=\"calc-catv\">\u2014<\/strong><\/div><div class=\"calc-scale\"><div class=\"calc-scale-track\"><\/div><div class=\"calc-marker\"><\/div><div class=\"calc-scale-labels\"><\/div><\/div><div class=\"calc-kg\" hidden>Czyli oko\u0142o <strong class=\"calc-kgv\">\u2014<\/strong> kg tkanki t\u0142uszczowej.<\/div><p class=\"calc-note\">Wynik orientacyjny, odniesiony do siatki ACE \u2014 nie zast\u0119puje pomiaru profesjonalnym urz\u0105dzeniem. <em>(Wz\u00f3r US Navy = standardowe r\u00f3wnanie, niepodane w tek\u015bcie \u017ar\u00f3d\u0142owym.)<\/em><\/p><\/div><\/div><\/div><script>(function(){\n  var calc=document.querySelector('.mg-calc .calc'); if(!calc) return;\n  var tabs=calc.querySelectorAll('.calc-tab');\n  var panes=calc.querySelectorAll('.calc-pane');\n  var result=calc.querySelector('.calc-result');\n  tabs.forEach(function(tab){\n    tab.addEventListener('click',function(){\n      tabs.forEach(function(t){t.classList.remove('is-on');t.setAttribute('aria-selected','false');});\n      tab.classList.add('is-on');tab.setAttribute('aria-selected','true');\n      var key=tab.getAttribute('data-tab');\n      panes.forEach(function(p){ var on=p.getAttribute('data-pane')===key; p.classList.toggle('is-on',on); if(on)p.removeAttribute('hidden'); else p.setAttribute('hidden',''); });\n      result.setAttribute('hidden','');\n    });\n  });\n  function syncFemmeOnly(pane){ var sexe=pane.querySelector('[name=sexe]'); if(!sexe) return; pane.querySelectorAll('[data-femmeonly]').forEach(function(el){ el.style.display = sexe.value==='f'?'':'none'; }); }\n  panes.forEach(function(p){ var s=p.querySelector('[name=sexe]'); if(s){ s.addEventListener('change',function(){syncFemmeOnly(p);}); } syncFemmeOnly(p); });\n  var BANDS={ f:{min:10,thr:[13.5,20.5,24.5,31.5],seg:[13.5,20.5,24.5,31.5,45]}, h:{min:2,thr:[5.5,13.5,17.5,24.5],seg:[5.5,13.5,17.5,24.5,45]} };\n  var CATNAMES=['T\u0142uszcz niezb\u0119dny','Sportowcy','Sprawno\u015b\u0107 fizyczna','Akceptowalny','Oty\u0142o\u015b\u0107'];\n  var SEGCOL=['#9aa0d8','#2bb673','#7bc96f','#f2b705','#e4572e']; var SCALE_MAX=45;\n  function categorize(pct,sexe){ var b=BANDS[sexe]; var i; for(i=0;i<b.thr.length;i++){ if(pct<b.thr[i]) break; } return {idx:i,name:CATNAMES[i]}; } function buildScale(sexe,pct){ var b=BANDS[sexe]; var track=calc.querySelector('.calc-scale-track'); var labels=calc.querySelector('.calc-scale-labels'); track.innerHTML=''; labels.innerHTML=''; var prev=0; b.seg.forEach(function(bound,i){ var w=(bound-prev)\/SCALE_MAX*100; prev=bound; var seg=document.createElement('div'); seg.className='calc-seg'; seg.style.flex='0 0 '+w+'%'; seg.style.background=SEGCOL[i]; track.appendChild(seg); var lab=document.createElement('span'); lab.textContent=CATNAMES[i]; lab.style.flex='0 0 '+w+'%'; labels.appendChild(lab); }); var marker=calc.querySelector('.calc-marker'); var left=Math.max(0,Math.min(100,pct\/SCALE_MAX*100)); marker.style.left='calc('+left+'% - 1.5px)'; } function showResult(pct,sexe,poids){ if(!isFinite(pct)||pct<=0||pct>70){ showErr('Prosz\u0119 sprawdzi\u0107 wprowadzone warto\u015bci.'); return; } clearErr(); result.removeAttribute('hidden');\n    calc.querySelector('.calc-pctv').textContent=pct.toFixed(1).replace('.',',')+' %'; var cat=categorize(pct,sexe); calc.querySelector('.calc-catv').textContent=cat.name; buildScale(sexe,pct);\n    var kg=calc.querySelector('.calc-kg'); if(poids>0){ kg.removeAttribute('hidden'); calc.querySelector('.calc-kgv').textContent=(poids*pct\/100).toFixed(1).replace('.',','); } else kg.setAttribute('hidden','');\n    result.scrollIntoView({behavior:'smooth',block:'nearest'}); }\n  function showErr(msg){ clearErr(); var e=document.createElement('div'); e.className='calc-err';e.textContent=msg; calc.querySelector('.calc-pane.is-on').appendChild(e); }\n  function clearErr(){ calc.querySelectorAll('.calc-err').forEach(function(e){e.remove();}); }\n  function num(form,name){ var v=parseFloat((form.querySelector('[name='+name+']')||{}).value); return isFinite(v)?v:NaN; }\n  calc.querySelector('[data-pane=img]').addEventListener('submit',function(ev){ ev.preventDefault(); var f=ev.currentTarget; var sexe=f.querySelector('[name=sexe]').value;\n    var age=num(f,'age'),poids=num(f,'poids'),taille=num(f,'taille'); if(!isFinite(age)||!isFinite(poids)||!isFinite(taille)){ showErr('Prosz\u0119 poda\u0107 wiek, mas\u0119 cia\u0142a i wzrost.'); return; }\n    var m=taille\/100; var imc=poids\/(m*m); var S=sexe==='h'?1:0; var img=1.2*imc+0.23*age-10.8*S-5.4; showResult(img,sexe,poids); });\n  calc.querySelector('[data-pane=navy]').addEventListener('submit',function(ev){ ev.preventDefault(); var f=ev.currentTarget; var sexe=f.querySelector('[name=sexe]').value;\n    var taille=num(f,'taille'),cou=num(f,'cou'),ventre=num(f,'ventre'),hanches=num(f,'hanches'); if(!isFinite(taille)||!isFinite(cou)||!isFinite(ventre)){ showErr('Prosz\u0119 poda\u0107 wzrost, obw\u00f3d szyi i obw\u00f3d brzucha.'); return; }\n    var bf; if(sexe==='h'){ var d=ventre-cou; if(d<=0){showErr('Obw\u00f3d brzucha musi by\u0107 wi\u0119kszy ni\u017c obw\u00f3d szyi.');return;} bf=495\/(1.0324-0.19077*Math.log10(d)+0.15456*Math.log10(taille))-450; }\n    else { if(!isFinite(hanches)){ showErr('Prosz\u0119 poda\u0107 tak\u017ce obw\u00f3d bioder.'); return; } var d2=ventre+hanches-cou; if(d2<=0){showErr('Prosz\u0119 sprawdzi\u0107 podane wymiary.');return;} bf=495\/(1.29579-0.35004*Math.log10(d2)+0.22100*Math.log10(taille))-450; }\n    showResult(bf,sexe,0); });\n})();<\/script><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4f60025 elementor-widget elementor-widget-text-editor\" data-id=\"4f60025\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Aby obliczy\u0107 zawarto\u015b\u0107 tkanki t\u0142uszczowej, mo\u017cna skorzysta\u0107 z dw\u00f3ch metod:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b1e274 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"6b1e274\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Nale\u017cy zastosowa\u0107 wz\u00f3r statystyczny<\/strong> oparty na masie cia\u0142a, wzro\u015bcie, wieku i p\u0142ci, taki jak wz\u00f3r Deurenberga.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Przeprowadzi\u0107 analiz\u0119 sk\u0142adu cia\u0142a<\/strong> za pomoc\u0105 wagi z miernikiem impedancji lub badania DXA.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be76ae6 elementor-widget elementor-widget-text-editor\" data-id=\"be76ae6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Wzory pozwalaj\u0105 oszacowa\u0107 zawarto\u015b\u0107 t\u0142uszczu na podstawie cech osobistych, podczas gdy urz\u0105dzenia faktycznie dokonuj\u0105 pomiar\u00f3w tkanek w celu okre\u015blenia zawarto\u015bci t\u0142uszczu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f906fd elementor-widget elementor-widget-heading\" data-id=\"9f906fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Wz\u00f3r Deurenberga do obliczania wska\u017anika masy t\u0142uszczowej (IMG)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd8e0e7 elementor-widget elementor-widget-text-editor\" data-id=\"dd8e0e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Wz\u00f3r Deurenberga to obliczenie, kt\u00f3re pozwala oszacowa\u0107 procentow\u0105 zawarto\u015b\u0107 tkanki t\u0142uszczowej w organizmie na podstawie trzech danych: wska\u017anika BMI, wieku i p\u0142ci. Wz\u00f3r ten opracowano na podstawie danych zebranych w populacji w celu przewidzenia prawdopodobnej warto\u015bci dla danego profilu. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da568e3 elementor-widget elementor-widget-text-editor\" data-id=\"da568e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Wiek i p\u0142e\u0107 s\u0142u\u017c\u0105 do doprecyzowania oszacowania, poniewa\u017c <strong>dwie osoby o tym samym wska\u017aniku BMI mog\u0105 mie\u0107 r\u00f3\u017cne proporcje tkanki t\u0142uszczowej<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ea33ca elementor-widget elementor-widget-text-editor\" data-id=\"8ea33ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Obliczenia przeprowadza si\u0119 w nast\u0119puj\u0105cy spos\u00f3b:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3046292 elementor-widget elementor-widget-text-editor\" data-id=\"3046292\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Wska\u017anik masy t\u0142uszczowej (IMG) = (1,2 \u00d7 BMI) + (0,23 \u00d7 wiek) \u2212 (10,8 \u00d7 S) \u2212 5,4<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcee394 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"bcee394\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Wska\u017anik masy cia\u0142a (BMI)<\/strong> oblicza si\u0119, dziel\u0105c mas\u0119 cia\u0142a w kilogramach przez wzrost w metrach do kwadratu: masa cia\u0142a \u00f7 (wzrost \u00d7 wzrost).<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>Wiek<\/strong> podaje si\u0119 w latach.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>S<\/strong> przyjmuje warto\u015b\u0107 1 dla m\u0119\u017cczyzny i 0 dla kobiety.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ef2b9d elementor-widget elementor-widget-text-editor\" data-id=\"3ef2b9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Na przyk\u0142ad w przypadku 30-letniej kobiety o wska\u017aniku BMI wynosz\u0105cym 22 zast\u0119pujemy S liczb\u0105 0, a wynik oblicze\u0144 wynosi:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d06a85 elementor-widget elementor-widget-text-editor\" data-id=\"5d06a85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>(1,2 \u00d7 22) + (0,23 \u00d7 30) \u2212 5,4 = wska\u017anik IMG wynosz\u0105cy oko\u0142o 27,9%.  <\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7791cc elementor-widget elementor-widget-text-editor\" data-id=\"c7791cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Warto wiedzie\u0107:<\/strong> ta ocena ma swoje ograniczenia, poniewa\u017c ma charakter statystyczny i nie dotyczy os\u00f3b o bardzo rozwini\u0119tej muskulaturze, os\u00f3b poni\u017cej 15. roku \u017cycia ani kobiet w ci\u0105\u017cy. Na przyk\u0142ad w przypadku sportowc\u00f3w cz\u0119sto zawy\u017ca ona rzeczywisty wska\u017anik, poniewa\u017c wysoki wska\u017anik BMI mo\u017ce wynika\u0107 z masy mi\u0119\u015bniowej, co powoduje zawy\u017cony wska\u017anik IMG. W przypadku kobiet w ci\u0105\u017cy zmiany hormonalne i zatrzymywanie wody sprawiaj\u0105, \u017ce wz\u00f3r ten nie ma zastosowania.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3af0b5f elementor-widget elementor-widget-heading\" data-id=\"3af0b5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Formu\u0142a Marynarki Wojennej Stan\u00f3w Zjednoczonych<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-affa73f elementor-widget elementor-widget-text-editor\" data-id=\"affa73f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Wz\u00f3r US Navy pozwala oszacowa\u0107 procentow\u0105 zawarto\u015b\u0107 tkanki t\u0142uszczowej w organizmie na podstawie obwodu talii oraz kilku innych obwod\u00f3w cia\u0142a, mierzonych ta\u015bm\u0105 miernicz\u0105.<\/strong>  Metoda ta, opracowana dla marynarki wojennej Stan\u00f3w Zjednoczonych, wykorzystuje zale\u017cno\u015bci statystyczne mi\u0119dzy pomiarami a zawarto\u015bci\u0105 tkanki t\u0142uszczowej w organizmie.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3053df5 elementor-widget elementor-widget-text-editor\" data-id=\"3053df5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Konieczne \u015brodki r\u00f3\u017cni\u0105 si\u0119 w zale\u017cno\u015bci od p\u0142ci:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8b6e1e elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"a8b6e1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>U m\u0119\u017cczyzn:<\/strong> wzrost, obw\u00f3d szyi i obw\u00f3d brzucha, mierzony na wysoko\u015bci p\u0119pka.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><strong>U kobiet:<\/strong> wzrost, obw\u00f3d szyi, obw\u00f3d talii w najw\u0119\u017cszym miejscu oraz obw\u00f3d bioder w najszerszym miejscu po\u015bladk\u00f3w.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cfde04 elementor-widget elementor-widget-text-editor\" data-id=\"7cfde04\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Wyniki tych pomiar\u00f3w s\u0105 nast\u0119pnie wprowadzane do r\u00f3wnania w celu uzyskania <strong>szacunkowej warto\u015bci zawarto\u015bci tkanki t\u0142uszczowej<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-910ed2c elementor-widget elementor-widget-heading\" data-id=\"910ed2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Szczypce do fa\u0142d sk\u00f3rnych<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8ba1fa1 elementor-widget elementor-widget-text-editor\" data-id=\"8ba1fa1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Szczypce do pomiaru fa\u0142d sk\u00f3rnych, <\/strong>zwane <strong>r\u00f3wnie\u017c <\/strong>adipometrem, s\u0142u\u017c\u0105 do pomiaru grubo\u015bci fa\u0142du utworzonego przez sk\u00f3r\u0119 i znajduj\u0105c\u0105 si\u0119 tu\u017c pod ni\u0105 tkank\u0119 t\u0142uszczow\u0105. W praktyce specjalista chwyta fa\u0142d mi\u0119dzy palcami, oddzielaj\u0105c go od mi\u0119\u015bnia, a nast\u0119pnie umieszcza na nim szczypce, aby zmierzy\u0107 jego grubo\u015b\u0107 w milimetrach w r\u00f3\u017cnych miejscach cia\u0142a. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cba4069 elementor-widget elementor-widget-text-editor\" data-id=\"cba4069\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Metoda ta ma swoje ograniczenia, poniewa\u017c nieprawid\u0142owo uchwycona fa\u0142da lub nieprawid\u0142owo umieszczona szczypca mog\u0105 wp\u0142yn\u0105\u0107 na wynik. Ponadto szczypca mierzy t\u0142uszcz dost\u0119pny pod sk\u00f3r\u0105, wi\u0119c nie pozwala na bezpo\u015bredni pomiar t\u0142uszczu trzewnego, znajduj\u0105cego si\u0119 wok\u00f3\u0142 narz\u0105d\u00f3w. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d44d5d6 elementor-widget elementor-widget-heading\" data-id=\"d44d5d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Waga z miernikiem impedancji<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d2ee0b elementor-widget elementor-widget-text-editor\" data-id=\"1d2ee0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Bioimpedancja mierzona za pomoc\u0105 profesjonalnego urz\u0105dzenia jest najdok\u0142adniejszym badaniem referencyjnym s\u0142u\u017c\u0105cym do pomiaru tkanki t\u0142uszczowej,<\/strong> bezt\u0142uszczowej masy cia\u0142a oraz zawarto\u015bci wody w organizmie. Zasada dzia\u0142ania opiera si\u0119 na bardzo s\u0142abym i niewyczuwalnym pr\u0105dzie elektrycznym przep\u0142ywaj\u0105cym przez cia\u0142o. Pr\u0105d ten \u0142atwiej przep\u0142ywa przez mi\u0119\u015bnie, kt\u00f3re zawieraj\u0105 du\u017co wody, ni\u017c przez tkank\u0119 t\u0142uszczow\u0105. Waga mierzy, w jakim stopniu cia\u0142o przepuszcza ten pr\u0105d, a nast\u0119pnie wykorzystuje t\u0119 informacj\u0119 do <strong>oszacowania ilo\u015bci tkanki t\u0142uszczowej i mi\u0119\u015bniowej<\/strong>.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5be1641 elementor-widget elementor-widget-text-editor\" data-id=\"5be1641\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/howbody.com\/pl\/profesjonalna-waga-z-miernikiem-impedancji\/\">Profesjonalna waga z miernikiem impedancji HowBody<\/a> wykorzystuje <strong>osiem elektrod i cztery cz\u0119stotliwo\u015bci<\/strong> do oddzielnej analizy pi\u0119ciu obszar\u00f3w: ka\u017cdego ramienia, ka\u017cdej nogi oraz tu\u0142owia. <strong>HowBody uzupe\u0142nia t\u0119 analiz\u0119 o <a href=\"https:\/\/howbody.com\/pl\/profesjonalny-skaner-ciala-3d\/\">skan 3D cia\u0142a<\/a><\/strong>, kt\u00f3ry rejestruje wymiary i ocenia postaw\u0119.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00ef282 elementor-widget elementor-widget-heading\" data-id=\"00ef282\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Badanie DXA<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2315d4 elementor-widget elementor-widget-text-editor\" data-id=\"b2315d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>DXA to badanie obrazowe, kt\u00f3re pozwala oceni\u0107 sk\u0142ad cia\u0142a przy u\u017cyciu niewielkich dawek promieniowania rentgenowskiego.<\/strong> Umo\u017cliwia ono oddzielne oszacowanie masy t\u0142uszczowej, tkanki bezt\u0142uszczowej oraz zawarto\u015bci mineralnej ko\u015bci. Metoda ta wymaga specjalistycznego sprz\u0119tu i przeszkolonego personelu, co sprawia, \u017ce jej przeprowadzenie jest bardziej skomplikowane ni\u017c pomiar za pomoc\u0105 wagi impedancyjnej. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-aa3f39f e-con-full e-flex e-con e-child\" data-id=\"aa3f39f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-c4827d5 e-con-full e-flex e-con e-child\" data-id=\"c4827d5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d32eb03 elementor-widget elementor-widget-heading\" data-id=\"d32eb03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Jak zredukowa\u0107 tkank\u0119 t\u0142uszczow\u0105?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4099dd9 elementor-widget elementor-widget-text-editor\" data-id=\"4099dd9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Aby zmniejszy\u0107 zawarto\u015b\u0107 tkanki t\u0142uszczowej w organizmie, konieczne jest osi\u0105gni\u0119cie umiarkowanego deficytu kalorycznego poprzez odpowiedni\u0105 diet\u0119 w po\u0142\u0105czeniu z \u0107wiczeniami wzmacniaj\u0105cymi mi\u0119\u015bnie i regularn\u0105 aktywno\u015bci\u0105 fizyczn\u0105. Celem jest stopniowe zmniejszanie zapas\u00f3w t\u0142uszczu przy jednoczesnym zachowaniu masy mi\u0119\u015bniowej. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c89634a elementor-widget elementor-widget-heading\" data-id=\"c89634a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Dostosowanie zasilania<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a85ef6 elementor-widget elementor-widget-text-editor\" data-id=\"4a85ef6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Utrata tkanki t\u0142uszczowej opiera si\u0119 zazwyczaj na <strong>deficycie kalorycznym<\/strong>, czyli na spo\u017cyciu energii nieco ni\u017cszym ni\u017c jej wydatek w organizmie. Nale\u017cy r\u00f3wnie\u017c spo\u017cywa\u0107 wystarczaj\u0105c\u0105 ilo\u015b\u0107 bia\u0142ka, poniewa\u017c pomaga ono zachowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105 podczas odchudzania. W przypadku zdrowego doros\u0142ego, kt\u00f3ry d\u0105\u017cy do utraty wagi, spo\u017cycie oko\u0142o <strong>1,2\u20131,6 g bia\u0142ka na kilogram masy cia\u0142a dziennie<\/strong> mo\u017ce pom\u00f3c w zachowaniu bezt\u0142uszczowej masy cia\u0142a.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5dafdd elementor-widget elementor-widget-heading\" data-id=\"f5dafdd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Regularne uprawianie aktywno\u015bci fizycznej<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a11f390 elementor-widget elementor-widget-text-editor\" data-id=\"a11f390\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Chodzenie, jazda na rowerze czy p\u0142ywanie zwi\u0119kszaj\u0105 wydatek energetyczny i poprawiaj\u0105 kondycj\u0119 fizyczn\u0105.<\/strong> WHO zaleca doros\u0142ym <strong>od 150 do 300 minut aktywno\u015bci o umiarkowanej intensywno\u015bci tygodniowo<\/strong>. Na pocz\u0105tek wystarczy 30 minut szybkiego marszu pi\u0119\u0107 dni w tygodniu, aby osi\u0105gn\u0105\u0107 150 minut. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbef3ab elementor-widget elementor-widget-heading\" data-id=\"dbef3ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Trening si\u0142owy<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f6751e elementor-widget elementor-widget-text-editor\" data-id=\"0f6751e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Podczas odchudzania organizm mo\u017ce traci\u0107 zar\u00f3wno tkank\u0119 t\u0142uszczow\u0105, jak i mi\u0119\u015bniow\u0105.<\/strong>  Wzmocnienie mi\u0119\u015bni pomaga ograniczy\u0107 t\u0119 utrat\u0119 masy mi\u0119\u015bniowej i zachowa\u0107 si\u0142\u0119. Badania potwierdzaj\u0105, \u017ce ma to zwi\u0105zek z dostosowaniem diety u os\u00f3b doros\u0142ych z nadwag\u0105 lub oty\u0142o\u015bci\u0105. Nale\u017cy zaplanowa\u0107 <strong>co najmniej dwie sesje treningowe w tygodniu<\/strong>, anga\u017cuj\u0105ce g\u0142\u00f3wne grupy mi\u0119\u015bniowe: nogi, plecy, klatk\u0119 piersiow\u0105, ramiona, r\u0119ce i mi\u0119\u015bnie brzucha.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6545194 elementor-widget elementor-widget-text-editor\" data-id=\"6545194\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Comiesi\u0119czne monitorowanie sk\u0142adu cia\u0142a pozwala sprawdzi\u0107, czy utrata masy wynika rzeczywi\u015bcie z utraty tkanki t\u0142uszczowej, oraz odpowiednio dostosowa\u0107 diet\u0119 lub trening.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0d0a4a1 e-con-full e-flex e-con e-child\" data-id=\"0d0a4a1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-5c72df7 e-con-full e-flex e-con e-child\" data-id=\"5c72df7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e12f1e elementor-widget elementor-widget-heading\" data-id=\"0e12f1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tkanka t\u0142uszczowa w analizie HowBody<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8f47453 elementor-widget elementor-widget-text-editor\" data-id=\"8f47453\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>W badaniu HowBody masa t\u0142uszczowa jest mierzona za pomoc\u0105 wielocz\u0119stotliwo\u015bciowej segmentowej bioimpedancjometrii z wykorzystaniem 8 elektrod dotykowych. Raport dotycz\u0105cy sk\u0142adu cia\u0142a zawiera mas\u0119 t\u0142uszczow\u0105 w kilogramach, procentow\u0105 zawarto\u015b\u0107 tkanki t\u0142uszczowej oraz analiz\u0119 segmentow\u0105 tkanki t\u0142uszczowej w obr\u0119bie ramion, tu\u0142owia i n\u00f3g, przy czym ka\u017cda warto\u015b\u0107 jest umieszczona w odpowiednim przedziale referencyjnym. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d8b07b5 elementor-widget elementor-widget-text-editor\" data-id=\"d8b07b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Poziom t\u0142uszczu trzewnego uzupe\u0142nia te wyniki, a historia pomiar\u00f3w pozwala por\u00f3wna\u0107 kolejne badania, dzi\u0119ki czemu mo\u017cna zaobserwowa\u0107 zmiany mi\u0119dzy poszczeg\u00f3lnymi badaniami. Tego typu pomiary s\u0105 wykonywane przez wykwalifikowanych specjalist\u00f3w w <a href=\"https:\/\/howbody.com\/pl\/sektory\/\">klubach fitness, centrach odchudzania, spa oraz gabinetach<\/a>. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3b12dc3 e-con-full e-flex e-con e-child\" data-id=\"3b12dc3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4ebed23 e-con-full e-flex e-con e-child\" data-id=\"4ebed23\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-acb5f23 elementor-widget elementor-widget-heading\" data-id=\"acb5f23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Najcz\u0119\u015bciej zadawane pytania<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a00677 elementor-widget elementor-widget-n-accordion\" data-id=\"9a00677\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;all_collapsed&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1610\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1610\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Jaki jest idealny poziom tkanki t\u0142uszczowej? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1610\" class=\"elementor-element elementor-element-0c278f8 e-con-full e-flex e-con e-child\" data-id=\"0c278f8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-679fe47 elementor-widget elementor-widget-text-editor\" data-id=\"679fe47\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Idealny poziom tkanki t\u0142uszczowej r\u00f3\u017cni si\u0119 w zale\u017cno\u015bci od <strong>p\u0142ci<\/strong> i<strong>wieku<\/strong>, ale zazwyczaj zaleca si\u0119, aby u m\u0119\u017cczyzn wynosi\u0142 on od 8 do 20%, a u kobiet od 20 do 30%. Zakres ten zmienia si\u0119 wraz z wiekiem. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1611\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"2\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1611\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Jakie produkty spo\u017cywcze warto wybiera\u0107, aby zmniejszy\u0107 tkank\u0119 t\u0142uszczow\u0105? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1611\" class=\"elementor-element elementor-element-1193348 e-con-full e-flex e-con e-child\" data-id=\"1193348\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ad9f657 elementor-widget elementor-widget-text-editor\" data-id=\"ad9f657\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Produkty bogate w bia\u0142ko,<\/strong> takie jak jajka, ryby, dr\u00f3b czy ro\u015bliny str\u0105czkowe<strong>, pomagaj\u0105 zachowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105 podczas redukcji tkanki t\u0142uszczowej<\/strong>. Warzywa, owoce i produkty pe\u0142noziarniste dostarczaj\u0105 b\u0142onnika, kt\u00f3ry sprzyja uczuciu syto\u015bci. Najwa\u017cniejsze jest utrzymanie umiarkowanego deficytu kalorycznego poprzez ograniczenie spo\u017cycia wysoko przetworzonych produkt\u00f3w i s\u0142odkich napoj\u00f3w.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1612\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"3\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1612\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Kt\u00f3ry sport pozwala spali\u0107 najwi\u0119cej tkanki t\u0142uszczowej? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1612\" class=\"elementor-element elementor-element-ed4d343 e-con-full e-flex e-con e-child\" data-id=\"ed4d343\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-434ab9c elementor-widget elementor-widget-text-editor\" data-id=\"434ab9c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>\u017badna dyscyplina sportowa nie pozwala spali\u0107 t\u0142uszczu w konkretnej cz\u0119\u015bci cia\u0142a \u2013 utrata wagi zale\u017cy przede wszystkim od og\u00f3lnego deficytu kalorycznego.  <\/strong>\u0106wiczenia wytrzyma\u0142o\u015bciowe, takie jak bieganie, jazda na rowerze czy p\u0142ywanie, spalaj\u0105 du\u017co kalorii, natomiast trening si\u0142owy pozwala zachowa\u0107 mas\u0119 mi\u0119\u015bniow\u0105 i wspomaga metabolizm. Po\u0142\u0105czenie tych dw\u00f3ch rodzaj\u00f3w aktywno\u015bci, uprawiane regularnie, pozostaje najskuteczniejsze, poniewa\u017c \u0142\u0105czy w sobie wydatek energetyczny z utrzymaniem masy mi\u0119\u015bniowej. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1613\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"4\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1613\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Jaka jest r\u00f3\u017cnica mi\u0119dzy IMG a IMC? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1613\" class=\"elementor-element elementor-element-9716083 e-con-full e-flex e-con e-child\" data-id=\"9716083\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6c0b47a elementor-widget elementor-widget-text-editor\" data-id=\"6c0b47a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Wska\u017anik BMI pokazuje jedynie stosunek masy cia\u0142a do wzrostu, nie podaj\u0105c jednak, z czego sk\u0142ada si\u0119 ta masa.<\/strong>  Wska\u017anik IMG pozwala oszacowa\u0107 zawarto\u015b\u0107 tkanki t\u0142uszczowej w organizmie \u2013 albo na podstawie wzoru statystycznego, albo poprzez bezpo\u015bredni pomiar. Usprawniony sportowiec o dobrze rozwini\u0119tej muskulaturze mo\u017ce wykazywa\u0107 zar\u00f3wno wysoki wska\u017anik BMI, jak i niski wska\u017anik IMG, co ilustruje ograniczenia tego pierwszego wska\u017anika. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1614\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"5\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1614\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Jak obliczy\u0107 mas\u0119 tkanki t\u0142uszczowej w kilogramach? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1614\" class=\"elementor-element elementor-element-0e528e1 e-con-full e-flex e-con e-child\" data-id=\"0e528e1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbc750b elementor-widget elementor-widget-text-editor\" data-id=\"dbc750b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Wystarczy pomno\u017cy\u0107 swoj\u0105 mas\u0119 cia\u0142a przez wska\u017anik tkanki t\u0142uszczowej<\/strong>. Osoba wa\u017c\u0105ca 70 kg, kt\u00f3rej zawarto\u015b\u0107 tkanki t\u0142uszczowej wynosi 25%, ma zatem 17,5 kg tkanki t\u0142uszczowej. Ta warto\u015b\u0107 wyra\u017cona w kilogramach pozwala konkretnie \u015bledzi\u0107 utrat\u0119 tkanki t\u0142uszczowej, niezale\u017cnie od zmian w zawarto\u015bci wody lub masy mi\u0119\u015bniowej, kt\u00f3re wp\u0142ywaj\u0105 na ca\u0142kowit\u0105 mas\u0119 cia\u0142a.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Jaki jest idealny poziom tkanki t\\u0142uszczowej?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Idealny poziom tkanki t\\u0142uszczowej r\\u00f3\\u017cni si\\u0119 w zale\\u017cno\\u015bci od p\\u0142ci iwieku, ale zazwyczaj zaleca si\\u0119, aby u m\\u0119\\u017cczyzn wynosi\\u0142 on od 8 do 20%, a u kobiet od 20 do 30%. Zakres ten zmienia si\\u0119 wraz z wiekiem.\"}},{\"@type\":\"Question\",\"name\":\"Jakie produkty spo\\u017cywcze warto wybiera\\u0107, aby zmniejszy\\u0107 tkank\\u0119 t\\u0142uszczow\\u0105?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Produkty bogate w bia\\u0142ko, takie jak jajka, ryby, dr\\u00f3b czy ro\\u015bliny str\\u0105czkowe, pomagaj\\u0105 zachowa\\u0107 mas\\u0119 mi\\u0119\\u015bniow\\u0105 podczas redukcji tkanki t\\u0142uszczowej. Warzywa, owoce i produkty pe\\u0142noziarniste dostarczaj\\u0105 b\\u0142onnika, kt\\u00f3ry sprzyja uczuciu syto\\u015bci. Najwa\\u017cniejsze jest utrzymanie umiarkowanego deficytu kalorycznego poprzez ograniczenie spo\\u017cycia wysoko przetworzonych produkt\\u00f3w i s\\u0142odkich napoj\\u00f3w.\"}},{\"@type\":\"Question\",\"name\":\"Kt\\u00f3ry sport pozwala spali\\u0107 najwi\\u0119cej tkanki t\\u0142uszczowej?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"\\u017badna dyscyplina sportowa nie pozwala spali\\u0107 t\\u0142uszczu w konkretnej cz\\u0119\\u015bci cia\\u0142a \\u2013 utrata wagi zale\\u017cy przede wszystkim od og\\u00f3lnego deficytu kalorycznego.  \\u0106wiczenia wytrzyma\\u0142o\\u015bciowe, takie jak bieganie, jazda na rowerze czy p\\u0142ywanie, spalaj\\u0105 du\\u017co kalorii, natomiast trening si\\u0142owy pozwala zachowa\\u0107 mas\\u0119 mi\\u0119\\u015bniow\\u0105 i wspomaga metabolizm. Po\\u0142\\u0105czenie tych dw\\u00f3ch rodzaj\\u00f3w aktywno\\u015bci, uprawiane regularnie, pozostaje najskuteczniejsze, poniewa\\u017c \\u0142\\u0105czy w sobie wydatek energetyczny z utrzymaniem masy mi\\u0119\\u015bniowej.\"}},{\"@type\":\"Question\",\"name\":\"Jaka jest r\\u00f3\\u017cnica mi\\u0119dzy IMG a IMC?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Wska\\u017anik BMI pokazuje jedynie stosunek masy cia\\u0142a do wzrostu, nie podaj\\u0105c jednak, z czego sk\\u0142ada si\\u0119 ta masa.  Wska\\u017anik IMG pozwala oszacowa\\u0107 zawarto\\u015b\\u0107 tkanki t\\u0142uszczowej w organizmie \\u2013 albo na podstawie wzoru statystycznego, albo poprzez bezpo\\u015bredni pomiar. Usprawniony sportowiec o dobrze rozwini\\u0119tej muskulaturze mo\\u017ce wykazywa\\u0107 zar\\u00f3wno wysoki wska\\u017anik BMI, jak i niski wska\\u017anik IMG, co ilustruje ograniczenia tego pierwszego wska\\u017anika.\"}},{\"@type\":\"Question\",\"name\":\"Jak obliczy\\u0107 mas\\u0119 tkanki t\\u0142uszczowej w kilogramach?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Wystarczy pomno\\u017cy\\u0107 swoj\\u0105 mas\\u0119 cia\\u0142a przez wska\\u017anik tkanki t\\u0142uszczowej. Osoba wa\\u017c\\u0105ca 70 kg, kt\\u00f3rej zawarto\\u015b\\u0107 tkanki t\\u0142uszczowej wynosi 25%, ma zatem 17,5 kg tkanki t\\u0142uszczowej. Ta warto\\u015b\\u0107 wyra\\u017cona w kilogramach pozwala konkretnie \\u015bledzi\\u0107 utrat\\u0119 tkanki t\\u0142uszczowej, niezale\\u017cnie od zmian w zawarto\\u015bci wody lub masy mi\\u0119\\u015bniowej, kt\\u00f3re wp\\u0142ywaj\\u0105 na ca\\u0142kowit\\u0105 mas\\u0119 cia\\u0142a.\"}}]}<\/script>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e0ad18a e-flex e-con-boxed e-con e-parent\" data-id=\"e0ad18a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a576584 elementor-align-left elementor-widget elementor-widget-button\" data-id=\"a576584\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/howbody.com\/pl\/analyse-de-composition-corporelle\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u2190 Powr\u00f3t do wymiar\u00f3w<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4115dbb e-con-full e-flex e-con e-parent\" data-id=\"4115dbb\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-24e1313 e-con-full e-flex e-con e-child\" data-id=\"24e1313\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9c18974 elementor-widget elementor-widget-heading\" data-id=\"9c18974\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Dok\u0142adnie zmierz swoj\u0105 zawarto\u015b\u0107 tkanki t\u0142uszczowej<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c96c61 elementor-widget elementor-widget-text-editor\" data-id=\"4c96c61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Badanie HowBody pozwala zmierzy\u0107 zawarto\u015b\u0107 tkanki t\u0142uszczowej za pomoc\u0105 wielocz\u0119stotliwo\u015bciowej segmentowej bioimpedancjometrii oraz skanowania cia\u0142a w 3D.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-07c5961 elementor-align-center e-transform elementor-widget elementor-widget-button\" data-id=\"07c5961\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;motion_fx_motion_fx_scrolling&quot;:&quot;yes&quot;,&quot;_transform_translateX_effect_hover&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;motion_fx_devices&quot;:[&quot;desktop&quot;,&quot;laptop&quot;,&quot;tablet&quot;,&quot;mobile&quot;],&quot;_transform_translateX_effect_hover_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_hover_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateX_effect_hover_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover_laptop&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;_transform_translateY_effect_hover_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/howbody.com\/pl\/kontakt\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Popro\u015b o prezentacj\u0119<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Wska\u017anik zawarto\u015bci tkanki t\u0142uszczowej: jak go obliczy\u0107 i zinterpretowa\u0107? Wska\u017anik masy t\u0142uszczowej, zwany r\u00f3wnie\u017c wska\u017anikiem tkanki t\u0142uszczowej (IMG), odpowiada udzia\u0142owi t\u0142uszczu w ca\u0142kowitej masie cia\u0142a, wyra\u017conemu w procentach. Terminem tym okre\u015bla si\u0119 r\u00f3wnie\u017c mas\u0119 t\u0142uszczow\u0105 (ang. body fat). Wska\u017anik ten nale\u017cy zawsze interpretowa\u0107 z uwzgl\u0119dnieniem p\u0142ci i wieku, poniewa\u017c kobiety maj\u0105 fizjologicznie wi\u0119cej t\u0142uszczu niezb\u0119dnego [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":6926,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"footnotes":""},"class_list":["post-7063","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Wska\u017anik tkanki t\u0142uszczowej: obliczenia, tabele i symulator | HowBody<\/title>\n<meta name=\"description\" content=\"Dowiedz si\u0119, jak obliczy\u0107 procent tkanki t\u0142uszczowej, zapoznaj si\u0119 z tabelami referencyjnymi dla kobiet i m\u0119\u017cczyzn oraz dowiedz si\u0119, jak interpretowa\u0107 wyniki.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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