tag:blogger.com,1999:blog-49558630840771773282024-02-19T14:26:01.768+01:00Trener przygotowania motorycznego i trener personalny - Rafał BytomskiĆwiczenia i aktywność fizycznaBytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comBlogger113125tag:blogger.com,1999:blog-4955863084077177328.post-29706098141875795962018-10-21T20:47:00.000+02:002018-10-28T12:04:06.579+01:00Motoryka, czyli wynalazek współczesnego sportu>>>Cały artykuł>>><div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Zapraszam wszystkich do mojego świata, gdzie zajmiemy się wyższym poziomem motoryki. Ten jak to nazywam wyższy poziom będzie polegał na odpowiedzeniu sobie na wiele pytań związanych z przygotowaniem motorycznym i kondycyjnym. Przygotowaniem nie tylko w piłce nożnej, ale również w innych dyscyplinach sportowych. Dla mnie osobiście najważniejsza jest tutaj świadomość która jak wierzę będzie się powiększyła, zarówno w środowisku trenerskich, działaczy sportowych, młodych adeptów piłki nożnej oraz ich rodziców. A więc do dzieła.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Wiedza oraz kompetencje trenerów których uwaga skupia się wokół piłki nożnej nieustannie rośnie. To powoduje, że nie można być na bieżąco z wszystkim. Trzeba się specjalizować. Tak o to powstaje pewna egzotyczna funkcja - trener przygotowania motorycznego.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Kim właściwie jest taka osoba i czym się zajmuje. Biorąc pod uwagę swoje osobiste obserwacje i głosy docierające do moich uszu. Można to wszystkie informacje podzielić następująco. Dla trenera techniczno-taktycznego jest to osoba która ma zająć się głównie prewencją młodego sportowca która dla trenera oznacza wszelkie korekcje wad postawy oraz braków ruchowych. W dalszej kolejności ma pomóc wrócić po kontuzji, a następnie zająć się kształtowaniem umiejętności motorycznych.</span></span><br />
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Dla zawodnika taka osoba to trener na siłowni który ma być dobrze przypakowany. Dla rodzica to człowiek który uśnieży fizyczny ból zawodnika i szybko pozwoli mu wrócić do treningu po kontuzji.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">A kim taka osoba jest dla mnie. Jest to pasjonat aktywności fizycznej, który pokazuje zawodnikowi właściwą drogę w dochodzeniu do kariery sportowej. Właściwą drogę w oparciu o podstawy ciężkiej i solidnej pracy która ma dać impuls dla młodego rozwijającego się ciała. Ma być on specjalistą z zakresu wiedzy o człowieku. Przygotować optymalny, zdrowy trening który będzie równomiernie rozwijał ciało sportowca. Ma przewidywać, zdrowo kalkulować, a na pierwszym miejscu stawiać rozwój zawodnika. Ma być trenerem personalnym, dietetykiem i fozjoterapeutą. Dla mnie osobiście ma zrzucić troszkę z wszechobecnej presji. Umieć rozmawiać i słuchać. Ma zawodnika usprawnić ruchowo. Taka osoba pod okiem trenera od motoryki ma być wszelako sprawna. Uczyć się prawidłowych wzorców ruchowych i nowych aktów ruchu. Tworzyć solidne podwaliny pod umiejętności piłkarskie.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Taka osoba jest w moim odczuciu bardzo istotna. Powiem więcej jest konieczna w każdym szanującym się klubie piłkarskim. Powiem wprost, specjalizacja o której wcześniej mówiłem powoduje to, iż wiedza z zakresu przygotowania motorycznego u trenerów od piłki nożnej jest mocno ograniczona. Trener od przygotowania motorycznego również nie jest trenerem od piłki nożnej. </span></span><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Ważna jest tutaj wzajemna współpraca.</span></span></span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Funkcja taka jest już od dawna. Może nazywała się inaczej ale jest już od dłuższego czasu. Więc może nie jest to wynalazek, a nazwanie czegoś lub kogoś kto już dawno funkcjonuje w sporcie. Umówmy się i popatrzy na świat trzeźwo. Wiele już zostało wymyślone, czasem czemuś daje się inne nazwy i roztacza wokół tego nić dobrej reklamy aby nadać temu pozornie inne zabarwienie. Jakby na to nie patrzeć specjaliści od przygotowania motorycznego są nieliczni, ale bardzo szybko zyskują aprobatę w środowisku sportowym. Sam dział szybko się rozwija a takich specjalistów przybywa.</span></span><br />
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-32735564347866894312018-05-27T20:47:00.001+02:002018-05-27T21:29:25.411+02:00Przysiad Głęboki >>>Cały artykuł>>><div class="separator" style="clear: both; text-align: center;">
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
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<br />
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /><br />Charakterystyka przysiadu:</span></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: left;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span>
<br />
<div style="text-align: justify;">
<div style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Jest to z pewnością fundamentalny wzorzec ruchowy, który występuje nieustannie w ciągu dnia. Wykonując zarówno czynności dnia codziennego: wiązanie butów, podniesienie przedmiotu z podłoża, wstanie z krzesła, a są to tylko niektóre z nich.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"></span></span><br />
<a name='more'></a><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span>
<br />
<div style="text-align: justify;">
<div style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Przysiad występuje również w środowisku sportowym. Dla nas istotny jest wzorzec przysiadu jako naturalnego ruchu człowieka, a nie jako ćwiczenia. Przysiad stanowi warunki do zatrzymania się, przyśpieszenia, zmiany kierunku biegu i wiele więcej. Bardzo ważne jest wykonanie zdrowego przysiadu, który pozwoli nam generować maksymalną ilość mocy przy najbardziej optymalnym ruchu.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span>
<br />
<div style="text-align: justify;">
<div style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Prawidłowo wykonany przysiad informuje nas o symetryczności wykonania ruchu oraz prawidłowej mobilności kończyn dolnych jak i tułowia. Wszelkie nieprawidłowości będą wynikały z kompensacji ruchu, a te nie są wskazane. Do prawidłowego wykonania przysiadu potrzebny jest wysoki poziom mobilności oraz kontroli własnego ciała. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /><br />Ustawienie ciała:</span></span><br />
<div style="text-align: justify;">
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Wewnętrzne krawędzie stóp ustawione pod barkami, stopy ustawione w płaszczyźnie strzałkowej ciała, symetrycznie bez skręcania. W rękach trzymany jest drążek, który opiera się na głowie, łokcie zgięte pod kątem 90 stopni. W dalszej kolejności badany stara się unieść drążek przez pełny wyprost w łokciach. Staraj się wykonać przysiad trzymając drążek maksymalnie nad głową, utrzymując klatkę wypchniętą maksymalnie do przodu. Pamiętaj, iż stopy i kolana powinny być ustawione osiowo.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></div>
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /> <br />Kryteria oceny przysiadu głębokiego:</span></span><br />
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<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUo6d_5QyBa29UISzgYMsXKNRaNrkeaixremnc5d9Mr82rFnKmf_QSQ3kM0Av13SqSA3__u7OCsMaXW4DZ5-vC8JNtv8YKPGEujryIcrSDktMrYrXO6IK-ePeDs8zoecWWtZ3UijgIb8Kw/s1600/IMG_1584.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUo6d_5QyBa29UISzgYMsXKNRaNrkeaixremnc5d9Mr82rFnKmf_QSQ3kM0Av13SqSA3__u7OCsMaXW4DZ5-vC8JNtv8YKPGEujryIcrSDktMrYrXO6IK-ePeDs8zoecWWtZ3UijgIb8Kw/s320/IMG_1584.jpg" title="FMS" width="320" /></a></div>
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</o:shapelayout></xml><![endif]--><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyalFYfuS_I6_5vdjVXHEZlNMBv2jAe6fD5DQDvsWlMLo-GDDZBsW4-4AkIspDFlS78GLDhRUm8-suHVe93B6v6FhqdvZlkFBiXUPgKx2POxeeS4uYKvFktw8yUxdpQu_rpYmig8QGTsBw/s1600/IMG_1614.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyalFYfuS_I6_5vdjVXHEZlNMBv2jAe6fD5DQDvsWlMLo-GDDZBsW4-4AkIspDFlS78GLDhRUm8-suHVe93B6v6FhqdvZlkFBiXUPgKx2POxeeS4uYKvFktw8yUxdpQu_rpYmig8QGTsBw/s320/IMG_1614.jpg" title="Ocena funkcjonalna" width="320" /></a><br />
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /><br />3 punkty: <br /> </span></span><br />
<div style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Tułów równolegle do podudzi. <br />Linia bioder poniżej linii kolan. <br />Kolana oraz stopy w <br />jednej osi. <br />Drążek nad stopami.</span></span></div>
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<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnwrghPRKZToYAUH8Aw8nv2SbscY526ZlFbTFgpEBlbixTPqlv5znRm4bzlHWXuwFIc_e8C-ShUrDCSRwJDiWA1v3AxIBXaRxgiGpb2qqgJAPUa7VxnSlxn0_iQ-OULsL72FJLTqHSWiU8/s1600/IMG_1584-2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnwrghPRKZToYAUH8Aw8nv2SbscY526ZlFbTFgpEBlbixTPqlv5znRm4bzlHWXuwFIc_e8C-ShUrDCSRwJDiWA1v3AxIBXaRxgiGpb2qqgJAPUa7VxnSlxn0_iQ-OULsL72FJLTqHSWiU8/s320/IMG_1584-2.jpg" title="Ocena funkcjonalna" width="320" /></a> </span><br />
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2 punkty: <br /> </span></span></span><br />
<br />
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Tułów równolegle </span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">do podudzi. </span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Linia bioder poniżej </span></span></div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA0VlpVht0RebAaOsfN4FPMT-C-dxHsOSb407osAQ-g6jwGqk_-n01wDJfoTHpeyVKIwDoWN6Hr5s3BVjb7E5x240FaDMXfzGRyoKSqIDPghyo1MrfVOqi6tmmpO-cyZIZHJsoGzW6N5ep/s1600/IMG_1614-2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA0VlpVht0RebAaOsfN4FPMT-C-dxHsOSb407osAQ-g6jwGqk_-n01wDJfoTHpeyVKIwDoWN6Hr5s3BVjb7E5x240FaDMXfzGRyoKSqIDPghyo1MrfVOqi6tmmpO-cyZIZHJsoGzW6N5ep/s320/IMG_1614-2.jpg" title="Przysiad głęboki" width="320" /></a><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">linii kolan. </span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Kolana oraz stopy w </span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">jednej osi. </span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Drążek nad stopami. <br />Pięty na podstawie </span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">FMS.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLFQ3QEae-Z1VLj-SwRfRzBtE_GCA8S8jo-0GSD-0scxD8zJTd8JiaNia2InYHhKdmrGYHmolVIdP9WsUIFmlg6zc4JCVjz0kjdJBR_qosKetLJQF6l6wL4AnFbMFmksaTqi2d3KPA1Bxy/s1600/IMG_1634.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLFQ3QEae-Z1VLj-SwRfRzBtE_GCA8S8jo-0GSD-0scxD8zJTd8JiaNia2InYHhKdmrGYHmolVIdP9WsUIFmlg6zc4JCVjz0kjdJBR_qosKetLJQF6l6wL4AnFbMFmksaTqi2d3KPA1Bxy/s320/IMG_1634.jpg" title="Ocena funkcjonalna" width="320" /></a><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1 punkt: <br /> </span></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCHuCv5-qD3NQ9SpI8igZETjdpmmKZXpbEdZVVnJolyW_Jn0qJg5ss5JfVmNC2djxjKuhT4JF5J55NGamLBvbpd4Zq99Olldtne-iiwyHTZfbkSMlfHWwCxGptoyV_EGmwvG8o4SQ95xXP/s1600/IMG_1634.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCHuCv5-qD3NQ9SpI8igZETjdpmmKZXpbEdZVVnJolyW_Jn0qJg5ss5JfVmNC2djxjKuhT4JF5J55NGamLBvbpd4Zq99Olldtne-iiwyHTZfbkSMlfHWwCxGptoyV_EGmwvG8o4SQ95xXP/s320/IMG_1634.jpg" title="FMS" width="320" /></a><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Niespełnione kryteria oceny 2.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Trener przygotowania motorycznego i trener personalny – Wicemistrz Polski. Ekspert oceny FMS </span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-5179288863731888402018-05-02T13:10:00.000+02:002018-05-27T21:29:11.934+02:00Functional Movement System (FMS) podstawy>>>Cały artykuł>>><div class="separator" style="clear: both; text-align: center;">
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<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
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<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Functional Movement System (FMS) jest koncepcją która została stworzona aby zidentyfikować dysfunkcje naszego narządu ruchu. Pierwotnie odnosiła się wyłącznie do osób z bólem. System przeniknął do szerokiego świata aktywności fizycznej: sportu, osób trenujących wyczynowo oraz amatorsko. Miał on pierwotnie identyfikować kierunek działania dla osoby z dysfunkcjami narządu ruchu. Określić przyczynę takiej wady, zminimalizować ból oraz nakreślić kolejne kroki pracy aby jakość wzorca ruchowego była lepsza.</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<a name='more'></a><br /><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Okazało się, iż system bardo dobrze się sprawdza. Koncepcja ewoluowała pomagając sportowcom co miało poprawić ich wynik sportowy oraz pacjentom którym powalała wrócić do normalnego funkcjonowania w codziennym życiu.</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Koncepcja pozwala określić jakość fundamentalnych wzorców ruchowych w oparciu o kontrolę motoryczną oraz zdolność do wykonania głównych wzorców ruchu. Pozwala określić deficyty układu ruchu ich wzajemne oddziaływania na siebie oraz ich charakter.</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zaletą testu jest z pewnością jego prostota oraz szybkość wykonania, która trwa dla jednej osoby około 10 minut. Test obejmuje siedem zadań ruchowych wymagających odpowiedniej mobilności i stabilności. Narzędzie nie służy rywalizacji sportowej, nie jest również narzędziem treningowym. Pomaga ono sklasyfikować słabe ogniwa naszych wzorców ruchowych.</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wiele osób z szerokiego świata sportu ma możliwość uczestnictwa w różnych formach aktywności ruchowej, jakie oferuje nam dzisiejszy świat. W wielu przypadkach nie potrafią oni prawidłowo wykonać powyższych siedmiu testów. Ponieważ bardzo często kompensują sobie braki ruchowe. </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><br />
<span style="font-family: "times" , "times new roman" , serif;"></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Te kompensacje mogą powodować dysfunkcje zaburzające naszą biomechanikę ruchu. FMS zawiera siedem testów za które przyznawane są punkty od 0 do 21. Pięć testów asymetrycznych gdzie porównujemy obie strony oraz dwa testy symetryczne.</span></span></div>
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<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaOtF2fg0ih5EvcU4VWxqLifq7Sp0gnldthLenpq49QvbgG-9qgA2HElr3TZorv2teBI1WG6xKvjT6S_H5BAUvoCE_u1oNupHim2Yfisy_pEwasMhTTFGQMROzkU2W_m4GVvmEnbOZtMbt/s1600/2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="801" data-original-width="826" height="620" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaOtF2fg0ih5EvcU4VWxqLifq7Sp0gnldthLenpq49QvbgG-9qgA2HElr3TZorv2teBI1WG6xKvjT6S_H5BAUvoCE_u1oNupHim2Yfisy_pEwasMhTTFGQMROzkU2W_m4GVvmEnbOZtMbt/s640/2.png" width="640" /></a></span></div>
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<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1xCSafLBRUozEMjBE4IIaQUSNfAsBE4mMPHMMcYB3tUNTQp6mATWLgbkGmDh08133I7P_A_HBlpwDdn2qBSv0ijTVEOaPll-mMYhuVtNkE-JoXVi0Xa8BemEfTxQ7aX79lJYDuVVLUCBK/s1600/3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="780" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1xCSafLBRUozEMjBE4IIaQUSNfAsBE4mMPHMMcYB3tUNTQp6mATWLgbkGmDh08133I7P_A_HBlpwDdn2qBSv0ijTVEOaPll-mMYhuVtNkE-JoXVi0Xa8BemEfTxQ7aX79lJYDuVVLUCBK/s640/3.png" width="640" /></a></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Przeprowadzając taką ocenę otrzymujemy łączną punktację oraz punkty podczas wykonywania poszczególnych ćwiczeń. W tym momencie musimy zastosować się do algorytmu postępowania korekcyjnego który wygląda następująco. </span></span> <span style="font-family: "times" , "times new roman" , serif;"></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span><br />
<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Skupiamy się na wyniku 0, skierowanie do fizjoterapeuty.</span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span><br />
<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wzorce mobilności: aktywne uniesienie wyprostowanej nogi oraz mobilność obręczy barkowej.</span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span><br />
<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wzorce stabilizacji: stabilność tułowia, pompka w podporze tyłem.<br /><br />Wzorce funkcjonalne: przysiad, przysiad w wykroku, przejście przez płotek.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk7271X4GGHg8-JR2kMwcSjYAJiO4VA3uIyPrxv6fsAlbECQ3Nq3fccUa5SxPF9W_xeCnz98xI_F1RYGYvlG-D-KkRXogQbq4xKVZUA11NZKQiy8iet0IEfavTfQK3-537dMQ3zo3zdrze/s1600/4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="FMS" border="0" data-original-height="644" data-original-width="825" height="498" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk7271X4GGHg8-JR2kMwcSjYAJiO4VA3uIyPrxv6fsAlbECQ3Nq3fccUa5SxPF9W_xeCnz98xI_F1RYGYvlG-D-KkRXogQbq4xKVZUA11NZKQiy8iet0IEfavTfQK3-537dMQ3zo3zdrze/s640/4.png" title="FMS" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">W kolejnych artykułach
z cyklu FMS znajdziesz to co najważniejsze, czyli „Ćwiczenia korekcyjne”
do poszczególnych wzorców ruchowych.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Przygotował</span></span></div>
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<br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Trener przygotowania motorycznego oraz trener personalny</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Ekspert oceny FMS</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Trenerslask@gmail.com</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">513-574-526</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="https://web.facebook.com/trenerbytomski/">https://web.facebook.com/trenerbytomski/</a></span></span> <br />
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><a href="http://trenerbytomski.pl/">http://trenerbytomski.pl/</a> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"> </span></span></span></span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Więcej artykułów: aktywność fizyczna, zbilansowane odżywianie, atlas anatomiczny i wiele więcej, na moim blogu.</span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-55640945263869173782018-05-01T13:35:00.001+02:002018-05-01T13:35:25.338+02:00Zasady skutecznego odżywiania >>>Cały artykuł>>><div class="separator" style="clear: both; text-align: center;">
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
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<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>1. Spożywaj 4-5 posiłków dziennie, bez
"podjadania" między posiłkami.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b> </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Zalecane są co najmniej 3 posiłki dziennie lecz
wskazane 4-5 posiłki, oparte o pełnowartościowe i o niskim stopniu
przetworzenia produkty. Ważne są też regularne pory posiłków. Organizm
funkcjonuje najlepiej, gdy "otrzymuje" regularnie średnioenergetycze
posiłki. </span></span></div>
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<br /></div>
<a name='more'></a><br />
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<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Spożywanie 4-5 posiłków dziennie gwarantuje nam wzrost tempa
metabolizmu o kilka procent. Organizm, który jest przyzwyczajony do stałych
dostaw składników energetycznych często i trwoni energię w sposób nieadekwatny
do wykonywanego wysiłku. Właśnie dlatego głodówki, czy diety, w których
raptownie obniża się ilość dostarczanych kalorii kończą się rozregulowaniem
metabolizmu, czego efektem jest prawie zawsze efekt jo-jo, czyli ponowne
nabranie wagi poprzedniej plus dodatkowe kilogramy. </span></span></div>
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<![endif]--><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Głodzenie na zmianę z jedzeniem 1-2 obfitych posiłków
powoduje również rozregulowanie metabolizmu w organizmie. Nie należy najadać
się do syta, a tylko zaspakajać głód. Jeśli przerwy między posiłkami są zbyt
długie, można zjeść coś niskokalorycznego np.: jabłko, jogurt naturalny lub
wypić wodę. Podjadanie między posiłkami to dodatkowe, niepotrzebne kalorie.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
<br />
</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>2. Pij płyny
przed posiłkiem albo 2 godziny po posiłku.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b> </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Picie płynów w czasie posiłku powoduje rozcieńczanie
soków żołądkowych i powoduje zaburzenie procesów trawiennych. Nawyk picia
płynów w czasie posiłku prowadzi do powstawania gazów, wzdęć i zaparć. Aby
przyzwyczaić się do braku płynów w czasie posiłku (gdy odczuwamy suchość w
ustach) należy w trakcie posiłku przepłukiwać usta. Unikanie picia płynów w
czasie posiłku ma dobrą stronę dla osób z nadwagą. Podczas "suchego"
jedzenia zjemy mniej posiłku, a przez to dostarczymy organizmowi mniej kalorii.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
<b>3. Dokładnie
gryź i przeżuwaj spożywany pokarm.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b> </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Pierwsze trawienie odbywa się w jamie ustnej. Dokładne
gryzienie i przeżuwanie i wymieszanie ze śliną spożywanego pokarmu umożliwia w
dalszej kolejności sokom żołądkowym dokładniejsze i szybsze trawienie, przez co
pokarm "wpadający" do żołądka szybciej "wypada" z żołądka.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
<b>4. Spożywaj
produkty z niskim indeksem glikemicznym i niskim ładunkiem glikemicznym.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b> </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Wysoki poziom insuliny sprzyja powstawaniu nadwagi.
Wysoki poziom związany jest zaś z konsumpcją pewnej grupy węglowodanów, które w
sposób gwałtowny i znaczny podnoszą chwilowy poziom glukozy w surowicy krwi,
czyli innymi słowy, mają tzw. wysoki indeks glikemiczny<span style="color: windowtext;"></span> (choć nie każdy produkt o wysokim
IG podnosi poziom glukozy) i wysoki ładunek glikemiczny. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQxU7Yzv_WrvLTddIthS80eH5DkTcEzLanndi4FoRHStUefk1B6lqCt6l56-QDD5je3jkmsQzvcBPIx852X6wXVnp_JVz4fCfX4E_gRer6X9HmjiJTXgpIFwsjQGZvu7FGv0K1FfygWEbh/s1600/leek-onion-food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="odżywianie" border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQxU7Yzv_WrvLTddIthS80eH5DkTcEzLanndi4FoRHStUefk1B6lqCt6l56-QDD5je3jkmsQzvcBPIx852X6wXVnp_JVz4fCfX4E_gRer6X9HmjiJTXgpIFwsjQGZvu7FGv0K1FfygWEbh/s640/leek-onion-food.jpg" title="odżywianie" width="640" /></a></div>
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<br />
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Natomiast spożycie produktu o niskim indeksie
glikemicznym i niskim ładunku glikemicznym powoduje powolny i relatywnie
niewielki wzrost poziomu cukru i co za tym idzie - niewielki wyrzut insuliny.
Produkty takie nie są więc sprzymierzeńcem powstawania nadwagi i chorób
metabolicznych. Warto pamiętać, że przetwarzanie produktów żywnościowych
(obróbka termiczna, czas obróbki termicznej) podwyższa zarówno indeks i ładunek
glikemiczny.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal;">
<br /></div>
<div class="MsoNormal" style="line-height: normal;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>5. Unikaj
nadmiernej ilości cholesterolu.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b> </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Tłuszcze zwierzęce podnoszą poziom cholesterolu w
surowicy i zwiększają krzepliwość krwi. Produkty obfitujące w cholesterol<span style="color: windowtext; text-decoration: none;"></span> również podnoszą stężenie cholesterolu. Oleje
roślinne nie wykazują takiego działania. Zastępując tłuszcze zwierzęce olejami
roślinnymi (szczególnie polecana jest oliwa z oliwek tłoczona na zimno), należy
pamiętać, że ogólne spożycie tłuszczu powinno być mniejsze, niż to wynika ze
zwyczajów żywieniowych. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Duża zawartość tłuszczu niekorzystnego dla zdrowia
znajduje się także w tłustym mięsie, tłustych wędlinach, lodach, ciastach,
kremach, chipsach. Przygotowując mięso do spożycia, zalecane jest oddzielenie widocznego
tłuszczu. Spośród różnych technik kulinarnych godne polecenia jest gotowanie i
pieczenie bez tłuszczu (na ruszcie). Smarując pieczywo masłem, smaruj cienką
warstwą.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
<b>6. Spożywaj
produkty nieprzetworzone zawierające naturalne witaminy, sole mineralne,
błonnik, Niezbędne Nienasycone Kwasy Tłuszczowe.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b> </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Świeże i nieprzetworzone warzywa i owoce są najlepszym
i niezastąpionym przez żadne preparaty źródłem witamin, soli mineralnych, błonnika jak również mniej poznanych związków takich
jak: bioflawonoidy, substancji witaminopodobnych i nie wchodzących w skład
witamin i minerałów antyoksydantów. Ze względu na dużą zawartość błonnika
pokarmowego, wody oraz minimalną zawartość tłuszczu (z wyjątkiem kokosa i
awokado) wartość kaloryczna<span style="color: windowtext; text-decoration: none;"></span> nieprzetworzonych warzyw i owoców
jest niższa w porównaniu do innych produktów. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Nieprzetworzone warzywa i owoce powinny stanowić
dodatek do każdego posiłku. Godnym polecenia jest stosowanie w naszym menu
mrożonek owocowych i warzywnych (szczególnie w okresie zimowo-wiosennym) i
warzyw kiszonych. Najlepszym źródłem niezbędnych nienasyconych kwasów tłuszczowych (tzw. witamina F) są tłoczone na
zimno oleje: lniany, rzepakowy, sojowy i kukurydziany, nasiona lnu i rzepaku,
siemię lniane, orzechy włoskie, kiełki pszenicy, nasionach słonecznika,
nasionach dyni, nasionach sezamu, żywność pochodzenia morskiego (ryby morskie),
oliwa z oliwek tłoczona na zimno, ze względu na zawartość odznaczającą się
największą wartością i aktywnością biologiczną kwasów tłuszczowych należących
do rodziny omega-3 i omega-6.</span></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin16uK5Ly0Yq3tHkbWyuqdii33nx5pyqZ7yJM6e1jgpKSMDBEdfq4-xvHeqjFc0UQOA9WqkLqa0xNt6SjtZg9gtASxUEfSvWkZFnpdqvFjDK64e6eXLudgp_c5SZizGVshhLaYmGdbqUdG/s1600/burger-food-junk-hamburger-fast-restaurant-lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="tłuszcze" border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin16uK5Ly0Yq3tHkbWyuqdii33nx5pyqZ7yJM6e1jgpKSMDBEdfq4-xvHeqjFc0UQOA9WqkLqa0xNt6SjtZg9gtASxUEfSvWkZFnpdqvFjDK64e6eXLudgp_c5SZizGVshhLaYmGdbqUdG/s640/burger-food-junk-hamburger-fast-restaurant-lunch.jpg" title="tłuszcze" width="640" /></a></div>
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UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
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</span></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>8.
Ograniczaj spożywanie żywności z dodatkami sztucznych barwników, konserwantów i
innych syntetycznych dodatków.</b></span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </span></div>
<span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Syntetyczne dodatki do żywności dodawane są masowo od kilkunastu lat, wzbudzają wiele
kontrowersji. Wiele z nich wycofano z użytku, inne uznano za niebezpieczne,
inne wreszcie za podejrzane np. o działanie rakotwórcze, o działanie alergenne,
co oznacza, że przy ich stosowaniu należy zachować szczególną ostrożność, gdyż
mogą być niebezpieczne dla zdrowia. Chemiczne dodatki do żywności mogą poprawić
jej wygląd, smak, zmienić kolor, konsystencję, zapach, przedłużyć trwałość,
czyli oszukiwać nasze zmysły: smak, węch i wzrok. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Do najbardziej "podejrzanych" zaliczają się:
E 127 Erytrozyna, E 131 Błękit patentowy, E 142 Zieleń S, E 211 Benzoesan sodu,
E 221 Siarczyn sodu, E 250 - E 252 Azotyny i azotany sodu i potasu, E 310
Galusan propylu, E 320 Butylohydroksyanizol (BHE), E 321 Butylohydroksytoluen
(BHT), E 338 Kwas fosforowy, E 621 Glutaminian sodu, E 951 Aspartam, E954
Sacharyna. Warto więc czasami poczytać skład kupowanych produktów. Na terenie
Polski obowiązuje rozporządzenie o znakowaniu żywności i podawaniu w informacji
o produkcie o numerze E bądź też nazwy i funkcji technologicznej dodatku do
żywności.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>9. Spożywaj
ostatniego posiłek najpóźniej na 2 godziny przed nocnym spoczynkiem.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Ostatni posiłek powinien być spożyty co najmniej 2
godziny przed snem. Zapobiegnie się w ten sposób trudnościom z zasypianiem
spowodowanym intensywną pracą przewodu pokarmowego.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>10. Unikaj roślin zbieranych poza okresem wegetacyjnym (nowalijek).</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Wszystkie rośliny zbierane poza ich okresem
wegetacyjnym mają inny skład (np. sałata, pomidor, kapusta pekińska). Zamiast
cukrów, białek zawierają półprodukty - np. azotany, które w wyniku przemian
biochemicznych zamieniają się w ciągu kilku godzin na azotyny, które w jamie
ustnej tworzą rakotwórcze nitrozoaminy.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>11. Zachowaj
umiar w spożywaniu zarówno masła jak i margaryny.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Masło jest produktem zwierzęcym otrzymywanym ze
śmietany z mleka krowiego. Masło (ekstra) składa się w ok. 82% z tłuszczu. Jego
naturalnym kolorem jest biały, ponieważ jednak masło kojarzy nam się z barwą
żółtą czy kremową, więc producenci, wychodząc naprzeciw naszym oczekiwaniom,
dodają do masła barwnik - naturalny karoten pochodzący z marchwi. Wady masła to
zawartość nasyconych kwasów tłuszczowych, izomerów trans oraz cholesterolu,
ponadto masło jest produktem wysokoenergetycznym. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Margaryna natomiast jest emulsją jadalnych tłuszczów
roślinnych, tłuszczów zwierzęcych, wody lub mleka, a także sztucznych
substancji dodatkowych, których zadaniem jest polepszenie smaku, wartości
odżywczej oraz przedłużających okres trwałości. Zawartość tłuszczu w margarynach
jest bardzo zróżnicowana, uzależniona od receptury produkcji i waha się od 45%
do 80%. Do niedawna produkcja margaryny odbywała się na drodze uwodornienia, co
powodowało, że nienasycone kwasy tłuszczowe przechodziły w formę izomerów
trans. Obecnie jednak technologia produkcji margaryn do smarowania tzw.
miękkich lub kubkowych, oparta jest o tłuszcze estryfikowane, co powoduje, że
większość margaryn nie zawiera izomerów trans wcale lub jedynie śladowe ich
ilości. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Natomiast margaryny twarde w kostkach zawierają spore
ilości izomerów trans. Wadą margaryn jest przede wszystkim dodatek dużych
ilości sztucznych substancji dodatkowych. Stosowanie naturalnego masła polecane
jest dzieciom do 7 roku życia, osobom starszym (masło jest łatwiej strawne niż
margaryna), oraz kobietom w ciąży i karmiącym. Osobom dorosłym zaleca się
raczej stosowanie margaryn kubkowych.</span></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzZxkRYJrhdqeWofTrjuOIONtrdxv67LMIS6yQaBScUpfAbPvrhRwKWz8Rd359fQkZnuRdgi2inuMpDeJ1I848-pDFIin7Xb7_fV5wdfhnx6lrZFNAsQso2WmuKpsnQFkzPFNwwciNfI3W/s1600/bowling-meal-chopsticks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="jedzenie" border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzZxkRYJrhdqeWofTrjuOIONtrdxv67LMIS6yQaBScUpfAbPvrhRwKWz8Rd359fQkZnuRdgi2inuMpDeJ1I848-pDFIin7Xb7_fV5wdfhnx6lrZFNAsQso2WmuKpsnQFkzPFNwwciNfI3W/s640/bowling-meal-chopsticks.jpg" title="jedzenie" width="640" /></a></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
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</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>12. Spożywaj
minimum 1,5 litra wody dziennie.</b> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"> </span></span></div>
<span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></span><span style="font-size: large;"><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: windowtext; text-decoration: none;"></span>Woda niesie ze sobą wiele korzyści dla organizmu, pod
warunkiem odpowiedniej jej jakości i czystości. Woda jest napojem zupełnie
pozbawionym kalorii, w związku z tym diecie niskokalorycznej zalecana jest
większa ilość niż tylko 1,5 l. Nie powinniśmy przesadzać z wodą mineralną, zbyt
duża ilość wody mineralnej może powodować powstawanie kamieni nerkowych. Jeśli
pijemy wodę mineralną to powinna to być woda mineralna a najlepiej woda
źródlana niegazowana, ponieważ napoje gazowane pobudzają apetyt. </span></span></div>
</span><span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></span><span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></span><span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></span><span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></span><span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span></span><span style="font-size: large;"><span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Dodatek cytryny ze skórką lub jakiegoś innego cytrusu
podnosi smakowitość, a zwłaszcza niesie ze sobą dodatek naturalnej witaminy C,
rutyny, mikroelementów i hormonów roślinnych. Pijąc powinniśmy pamiętać o piciu
wody przed posiłkiem albo 2 godziny po posiłku.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
</div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>13. Staraj
się ograniczać ilość spożywanej kawy i zwykłej herbaty.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Kawa i herbata są korzystne dla zdrowia tylko wtedy,
gdy spożywane są w ilości nie większej niż 2 szklanki dziennie i oczywiście bez
dodatku cukru. W takiej ilości mają pozytywny wpływ na układ krążenia i mózg.
Godna polecenia jest zielona herbata, która zawiera w swym składzie wiele
niezbędnych dla naszego organizmu elementów. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Zielona herbata oczyszcza krew, wzmacnia zęby, posiada
właściwości bakteriobójcze, działa przeciwko kamieniom w wątrobie, nerkach i
pęcherzu moczowym, obniża ciśnienie krwi, obniża poziom złego cholesterolu.
Czarne herbaty ze względu na zawartość garbników są mniej polecane. Powinniśmy
również pamiętać, aby unikać picia herbaty i kawy, które stoją kilka godzin, ze
względu na tworzące się w niej substancje szkodliwe.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>14. Staraj
się ograniczać ilość spożywanej białej mąki.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Biała mąka jest produktem rafinowanym i w związku z
tym jest pozbawiona witamin i soli mineralnych (zawiera śladowe ilości takich
związków, bądź też jest sztucznie wzbogacana). W skład ziarna zbóż wchodzi
skrobia i otoczka, która jest usuwana w przypadku białej mąki. Witaminy i sole
mineralne znajdujące się w otoczce umożliwiają rozkład i przyswojenie przez nas
skrobi. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Tak więc biała mąka i wyroby z niej otrzymywane
(pieczywo białe, ciastka, herbatniki) są źródłem praktycznie tylko kalorii
(cukrów) i wysokiego ładunku glikemicznego. W dalszej konsekwencji organizm
potrzebuje witamin i soli mineralnych do rozkładu i przyswojenia, czerpiąc je z
zapasów naszego organizmu. Zaleca się spożywanie produktów otrzymywanych z mąki
nieoczyszczonej, czyli z mąki razowej, graham bądź też z mąki grubo mielonej.
Wskazane jest też spożywanie produktów otrzymanych bez użycia drożdży, w
przypadku chleba - na zakwasie.</span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>15. Staraj
się ograniczać ilość spożywanego cukru i aspartamu.</b></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;"><b> </b></span></span> </div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Cukier podobnie jak mąka jest produktem rafinowanym
otrzymywanym w naszym kraju z buraków. W przeciwieństwie do buraków cukier jest
kompletnie pozbawiony substancji biologicznie czynnych - witamin, soli
mineralnych, hormonów roślinnych. Cukier otrzymywany z buraków jest dokładnie
oczyszczany, filtrowany i krystalizowany. Często stosowanym w produkcji cukru
zabiegiem jest wybielanie przy pomocy chlorku wapnia, a więc trucizny. </span></span></div>
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: Arial, Helvetica, sans-serif;">Czysty
cukier spożywczy to sacharoza - źródło kalorii i wysokiego ładunku
glikemicznego. Podobnie jak w przypadku białej mąki w dalszej konsekwencji
organizm potrzebuje witamin i soli mineralnych do rozkładu i przyswojenia,
czerpiąc je z zapasów naszego organizmu. Cukier w związku z dużym spożyciem
jest jednym z głównych winowajców cukrzycy (co pokazują statystyki
zachorowalności w krajach wysoko rozwiniętych). Należy pamiętać, że źródłem
cukru jest nie tylko cukier spożywczy, ale również (a może przede wszystkim)
ciastka, cukierki, napoje i herbatniki.</span></span></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Ea6GghywdZJ8FWiZv1Yfmf9fyC1bZoqfaH0Y-dL3363aSMTWNLA5EfHnM1dHQi9jLHA_qp2CRPGzMSiUKnlQCcCxbt-H425ZIlIabIOfCi99tjlyq2-_h2ef95Oh_JeNEd6yQFxaTTse/s1600/sweet-food-nails-sugared.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="dieta" border="0" data-original-height="526" data-original-width="800" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9Ea6GghywdZJ8FWiZv1Yfmf9fyC1bZoqfaH0Y-dL3363aSMTWNLA5EfHnM1dHQi9jLHA_qp2CRPGzMSiUKnlQCcCxbt-H425ZIlIabIOfCi99tjlyq2-_h2ef95Oh_JeNEd6yQFxaTTse/s640/sweet-food-nails-sugared.jpg" title="dieta" width="640" /></a></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
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UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Aspartam, główny składnik powszechnie stosowanych
słodzików jest jednym z najniebezpieczniejszych związków chemicznych dodawanych
do żywności. W skład aspartamu wchodzą trzy związki: kwas asparaginowy,
fenyloalanina i metanol (który jest substancją pomocniczą w otrzymywaniu
aspartamu). Najbardziej szkodliwy jest ten ostatni (jego pozostałości nie do
końca są usuwane w aspartamie), gdyż rozkłada się w organizmie na kwas mrówkowy
i formaldehyd - silnie toksyczną neurotoksynę. </span></span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Źródła aspartamu w żywności to: multiwitaminy, guma do
żucia bez cukru, rozpuszczalne kakao, leki, drinki, słodziki, napoje z herbatą,
polewy, jogurt, galaretki, napoje owocowe i mleczne, napoje dietetyczne,
rozpuszczalna kawa i herbata, środki przeczyszczające, mrożone desery, napoje
kawowe, miętowe, odświeżacze oddechu. </span></span></div>
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</span></span><div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Jeśli dodajesz cukier i aspartam do napojów i potraw
spróbuj zastępować miodem naturalnym nie pasteryzowanym (pomimo nie najniższego
indeksu i ładunku glikemicznego i dużej kaloryczności) najlepiej od
sprawdzonych dostawców, który w swym składzie posiada wiele cennych substancji
biologicznie czynnych. W celu zachowania tychże składników miód najlepiej
dodawać tuż przed piciem napoju, kiedy temperatura napoju jest niższa. Inną
dobrą alternatywą jest stewia.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Otoczka jedzenia. Dokładki, wielkość porcji na talerzu.
Spokój odżywiania.</span></span></div>
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<br /><br /><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Przygotował: </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">mgr Bytomski Rafał </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;">Trener przygotowania motorycznego i trener personalny – Wicemistrz Polski. trenerslask@gmail.com <br /><br />513-574-526 </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;"><a href="https://web.facebook.com/trenerbytomski/">https://web.facebook.com/trenerbytomski/</a></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;"><a href="http://trenerbytomski.pl/">http://trenerbytomski.pl/</a></span></span><br /><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;"></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;"><br />Więcej artykułów: zbilansowane odżywianie, aktywność fizyczna, atlas anatomiczny i wiele więcej na moim Blogu: </span></span><div class="MsoNormal">
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/"><span style="line-height: 107%;">http://trener-bytomski.blogspot.com/</span></a></span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-81049496578279537242017-12-01T15:56:00.002+01:002017-12-01T16:28:03.713+01:00Indeks i ładunek glikemiczny wybranych produktów >>>Cały artykuł>>><div class="separator" style="clear: both; text-align: center;">
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-25920017513051898882017-10-08T14:33:00.001+02:002017-10-11T15:48:42.643+02:00Słów kilka o motywacji >>> Cały artykuł >>><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Tym razem nie znajdziecie tutaj informacji o tym, jak się zmotywować oraz czym właściwie jest motywacja. Aczkolwiek sam nie jestem do końca pewny czy właściwie jest tak do końca. Osobiście wyznaje zasadę, że w tym co mówię zawsze jest 50% prawdy i 50% nie prawdy. Zapytasz dlaczego. Dlatego, że nie jest to matematyka i pamiętam, że każdy z nas jest wyjątkowy na swój sposób i dla każdego słowo motywacja, będzie nabierało innego zabarwienia. </span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Każdy kto to przeczyta znajdzie w tym artykule, a może bardziej pamiętniku kilka rad które wykorzystacie w swoim własnym życiu.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Posłużę się tutaj moimi własnymi osobistymi wspomnieniami, przeżyciami i przemyśleniami które mam nadzieję lepiej wam oddadzą to dlaczego ktoś podejmuje takie, a nie inne decyzje.</span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Gdy tak się zastanawiam od którego momentu mojego życia zacząć tą historię chyba przychodzi mi do głowy czas studiów. Były to dla mnie miłe chwile. Szczególnie gdy jako młody chłopak udało mi się dostać na studia i je skończyć. Chwila ukończenia studiów była mieszanką wielu emocji. Radość z ich ukończenia i złość gdy przyszło mi się zderzyć z rzeczywistością życia.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;"><br /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Trzeba było przecież szukać swojej wymarzonej pracy. Niestety nikt nie czekał na mnie z otwartymi rękoma. Odwiedzając miejsca pracy trafiłem na poniżanie i spławianie takie były moje pierwsze przemyślenia.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;"><br /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Pierwsza praca jaką zacząłem to ratownik WOPR, później trafiłem na kopalnię. Oczywiście pomógł mi ojciec. Nigdy nie zapomnę gdy przyszedłem załatwiać formalności związane z pracą na kopalni, a jedna z tych osób widząc moje wykształcenie powiedziała "no tak jest Pan szybki na dole takich potrzebujemy". Pierwszy zjazd, drugi, trzeci. Tak przez trzy lata. Praca w ścianie z pewnością nauczyła mnie pokory i pozwoliła poznać wiele osób. </span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Pewnego dnia gdy zjechałem na "dół" ogarnęły mnie przemyślenia które towarzyszyły mi już od dłuższego czasu. Czy to właśnie tutaj chcę spędzić całe swoje życie. Czy to jest właśnie to co chcę robić. Usiadłem, patrząc na wszechogarniającą pustkę, ciemność i hałas pracujących maszyn. Zacząłem kalkulować co mogę stracić, a co mogę zyskać. Kredyt, zobowiązania finansowe, żona lub pójście z nieznane. Wybrałem pójście w nieznane, wyjazd do góry, wypowiedzenie umowy.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">To była odważna decyzja. W tym momencie chyba w jednej chwili dojrzałem i zrozumiałem, że <b>motywacja to radzenie sobie z trudnymi sytuacjami. Bardzo często jest to wybór postawienia wszystkiego na jedną kartę i zaryzykowania.</b> <b>Motywacja to wybór tego co chcę robić w życiu mimo, iż na samym początku nie daje to możliwości finansowych. Motywacja to umiejętność chłodnego analizowania zysków i strat.</b></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Powrót do domu i oznajmienie żonie, że nie mam pracy. Poczułem się mały i nie potrzebny patrząc w jej oczy. Ale tutaj zrozumiałem jeszcze jedną rzecz. <b>Motywacja to konsekwencja w tym co robisz. To upór i walka z samym sobą.</b> Widziałem, że nie zostałem zrozumiany. Łzy, smutek i złość tylko to dało się wyczuć w mieszkaniu, które w tym momencie chyba przestało być mieszkaniem. Ponieważ już nie było dwojga kochających się osób. Nie wiedziałem co w tym momencie mam zrobić.</span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Jak dzisiaj pamiętam białą kartkę, która towarzyszyła mi przy laptopie. Zadałem sobie parę pytań które były kluczowe, aby oszacować moje słabe i mocne strony oraz możliwości. Zacząłem pracować jako trener personalny zacząłem stopniowo się realizować. Zobowiązania finansowe zaczęły dawać się we znaki. Liczne telefony i smsy o zadłużeniu zaczęły mi coraz to bardziej ciążyć. Zrozumiałem kolejną rzecz <b>motywacja to dawanie sobie szans na liczne popełnianie błędów. Dlaczego, a no dlatego, że dużo więcej próbujesz, więc popełniasz więcej błędów to chyba logiczne. Wiedziałem, że muszę napierać. </b>Wstając z rana musiałem sam się motywować i uwierzyć w swoje możliwości. Poranki dla mnie były bardzo ciężkie. Przygnębiony, zły musiałem rozpocząć dzień. <b>Motywacja musi być związana z twoją pasją, musisz kochać to co robisz, to jest konieczne jeśli chcesz osiągnąć sukces. </b>Często słyszałem krytykę, ale byłem konsekwentny.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">W pewnym momencie miałem fatalne dni. Usiadłem na łóżku i zacząłem płakać. Potrzebowałem zrobić coś co jest nie możliwe i uwierzyć w swoje siły. Zacząłem się wspinać industrialnie po kominach i szybach bez zabezpieczeń. Niesamowite uczucia, emocje i przemyślenia towarzyszyły mi podczas takich zabaw. Zaliczyłem wiele takich wejść, a media przyczepiły do mnie łatkę człowiek pająk albo industrialny tarzan. Uwierzyłem, że mogę robić w życiu wszystko. Tylko moja głowa daje mi ograniczenia. W tamtym momencie nie miałem ograniczeń. Zacząłem wiele robić: pisać artykuły, zakładałem kolejne organizacje, spotykałem się z osobami. Pracowałem na siebie. Udzielałem się dla innych. Pracowałem jeszcze ciężej. Wiedziałem, że muszę wielokrotnie przejść samego siebie dzień w dzień. To stał się dla mnie standard. W międzyczasie straciłem wszystko zostałem sam. Sam musiałem wierzyć w swoje możliwości. <b>Każdy dzień to szansa, aby spełniać swoje marzenia. Każdy dzień jest dobry.</b></span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Dochodziły kolejne prace i w pewnym momencie pojawiła się szansa, aby kreować swoje własne miejsca pracy i zarządzać siłownią. Wiedziałem, że to szansa wejścia wyżej. Zrezygnowałem z wszystkiego, aby poświęcić się nowej pracy. Zdecydowałem, że spróbuje. Finał tego wszystkiego niestety nie był dobry. Ponieważ straciłem to na co pracowałem. Ten okres w życiu bardzo wiele mi powiedział i nauczył. <b>Jeśli chcesz osiągać sukces szukaj ludzi myślących podobnie jak Ty. Takich którzy nie mówią nie dasz rady, ale powiedzą Ci będzie ciężko, ale dasz radę, tylko pracuj. </b>Ja popełniłem błąd i otoczyłem się ludźmi nie tego pokroju. Dlatego bo chciałem dać szansę innym. Pomóc im. Czego się nauczyłem<b>, ludzie często nie chcą żeby im pomagać. Dobrze jest im w miejscu w którym są, boją się nie znanego. sensem ich życia jest pójście na łatwiznę i zajmowanie się rozmowami na temat innych. Boją się wyjść z swojej strefy komfortu. Jeśli chcesz robić co kochasz musisz wychodzić ze swojej strefy komfortu.</b> <b>Nie zatrzymuj się przy takich osobach na dłużej. Oni idą inną drogą.</b> Musiałem odejść w cień. Ten okres pozwolił mi zrozumieć bardzo wiele rzeczy. Był to dla mnie strasznie ciężki okres. Ledwo wiązałem koniec z końcem. Ale zrozumiałem, że to tylko kolejna porażka. Ale nikt nie zabierze mi doświadczeń które wyniosłem. Nic się nie stało, to tylko krótki odcinek na mojej drodze życia. Sukcesy przeplatają się z porażkami, a wygrywa ten kto szybciej się po niej podnosi. Sukces każdemu przychodzi łatwo, ale dopiero po porażce dowiesz się wiele o samym sobie.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Zrozumiałem również, że warto mieć przy sobie kogoś kto jest z Tobą jak jest lepiej i gorzej. Niczego nie dowiesz się o kimś wydając z nim miesięcznie 10.000 zł, ale jeśli jest to miesięcznie 300 zł to już z pewnością dowiesz się bardzo wiele.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;"><br /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">W tym miejscu póki co jest luka którą codziennie zapisuje realizując swoje marzenia.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;"><br /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Ale pamiętaj w tym co mówię jest przecież 50% prawdy i 50% nieprawdy.</span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<br />Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-13292544594241959562017-07-27T20:57:00.000+02:002017-07-27T20:57:17.953+02:00Indeks i ładunek glikemiczny >>> Cały artykuł >>><div style="text-align: justify;">
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">1. Wstęp</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">2. Dlaczego jest to takie ważne.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">3. Indeks glikemiczny (IG) </span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">4. Ładunek glikemiczny (ŁG)</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">5. Normy indeksu glikemicznego (IG), ładunku glikemicznego (ŁG) oraz ładunku glikemicznego całodziennej diety.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">6. Całodzienna dieta.</span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">7. Czynniki mające wpływ na indeks glikemiczny produktu </span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">8. Praktyczne wskazówki</span></span></div>
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<b><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">1. Wstęp </span></span></b><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Każdy z nas chce żyć zdrowo i mieć ładną sylwetkę. Ale jest problem, dieta. Nakładając sobie jedzenie na talerz pewnie zastanawialiście się czy właściwie skomponowaliście posiłek. Kluczowe może okazać się zrozumienie dwóch definicji: indeksu glikemicznego i ładunku glikemicznego. </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>2. Dlaczego jest to takie ważne. </b></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zapewne
wielu z Was wie co to jest ładunek glikemiczny oraz indeks glikemiczny,
ale właściwie dlaczego są one istotne. Opiszmy to w prosty sposób.
Zjadamy zupę, ziemniaki, kotlet i sałatkę. Na odpowiedź zjedzonego posiłku
wydzielana jest do naszego organizmu insulina, która reguluje utrzymanie cukrów na stałym poziomie. Jeśli ten poziom cukrów jest wysoki to będzie przekształcała
węglowodany w tłuszcz. A przez tłuszcz oczywiście przybieramy na wadze. To pociąga za sobą dalsze konsekwencje: nadwagę, cukrzycę, niedokrwienną chorobę serca, kamice żółciową, czy nawet nowotwory. Pytanie brzmi jak utrzymać poziom węglowodanów w
krwi na niskim poziomie, aby nie odłożyło się nam to w formie oponki.
Czy jest możliwość, aby ograniczyć przekształcanie węglowodanów w
tłuszcz. Odpowiedź brzmi tak. Jak to zrobić dowiecie się poniżej.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>3. Indeks glikemiczny. </b></span></span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">IG (Indeks glikemiczny) określa wzrost stężenia glukozy we krwi po spożyciu danego produktu w porównaniu do spożycia tej samej ilości węglowodanów ale w postaci czystej glukozy. IG przyjmuje wartość w produktach żywnościowych od 0 do 100 co oznacza jak szybko trawimy produkt i przekształcamy go w glukozę. Im ta wartość mniejsza tym proporcjonalnie mniejsza szansa na odłożenie węglowodanów w formie tłuszczu. Jednak ma on swoje wady, ponieważ nie bierze pod uwagę wielkości porcji jaką zjadasz. Dlatego też pojawia się definicja ładunku glikemicznego.</span></span></span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><br /></span></span></span></span>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>4. Ładunek glikemiczny (ŁG)</b></span></span><br />
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Uzyskujemy go mnożąc IG produktu przez ilość węglowodanów zawartych w porcji. Następnie wynik dzielimy przez 100. Dzięki temu znamy IG oraz ilość węglowodanów w porcji.</span></span><br />
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b><br /></b></span></span>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>5. Normy indeksu glikemicznego (IG), ładunku glikemicznego (ŁG) oraz ładunku glikemicznego całodziennej diety.</b></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAy9_Uf8_GaoivMll80aydjGt2gAvo3xiTJovQLzoHbMGVDmdQy9mlft_bdf1DnZaUZcCkCjl3LN9Hl2XOb9O-M-gFlxgV-5hFwewQJRR__QkhS3d6a5KGsEAguw8ZBrn4Wcbjyyo2YzeQ/s1600/Bez%25C2%25A0tytu%25C5%2582u4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="725" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAy9_Uf8_GaoivMll80aydjGt2gAvo3xiTJovQLzoHbMGVDmdQy9mlft_bdf1DnZaUZcCkCjl3LN9Hl2XOb9O-M-gFlxgV-5hFwewQJRR__QkhS3d6a5KGsEAguw8ZBrn4Wcbjyyo2YzeQ/s640/Bez%25C2%25A0tytu%25C5%2582u4.png" width="640" /></a></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>6. Całodzienna dieta </b></span></span><br />
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Oczywiście
jak sami wiecie nasza dieta nie składa się z spożywania pojedynczych
produktów, a na ich łączeniu i tutaj właśnie musimy być najbardziej
świadomi podejmowanych wyborów. Poniżej przykład.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ywt6gdfeUM0mJGgwSkyEgQS9CAgTSXlh3C_U0xry5nTsXUxeS4eYYxDu0gqi4Ws1C-EYOHwXdSQUTcTHSEbaqL6r8PxKKlMFoPnanuoqueRx8inEZEW6bi8QxGlEL8DFsJn1mSrl1brL/s1600/Bez%25C2%25A0tytu%25C5%2582u5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="423" data-original-width="842" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ywt6gdfeUM0mJGgwSkyEgQS9CAgTSXlh3C_U0xry5nTsXUxeS4eYYxDu0gqi4Ws1C-EYOHwXdSQUTcTHSEbaqL6r8PxKKlMFoPnanuoqueRx8inEZEW6bi8QxGlEL8DFsJn1mSrl1brL/s640/Bez%25C2%25A0tytu%25C5%2582u5.png" width="640" /></a></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>7. Czynniki mające wpływ na indeks glikemiczny produktu.</b></span></span><br />
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><b>8. Praktyczne wskazówki jak zmniejszyć indeks glikemiczny naszego posiłku.</b></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="color: red;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://web.facebook.com/trenerbytomski/">LINK>>>>FACEBOOK<<<<LINK</a> </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://www.youtube.com/channel/UCKvhF7KxrlHco_ETek2UJRQ">LINK>>>>YOUTUBE<<<<LINK</a> </span>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-17520073611553933172017-07-14T17:19:00.001+02:002017-07-14T17:25:54.625+02:00Zupa krupnik >>> Cały przepis >>><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTldeb7RTWe3crDBrEQ4HxBTqr4LugdQh7diJs8mf_higcfrHRxL4C2wGusDy6gevCzqx6-vLIw3HzUjwLYuKt61p16U116KEGfBDGlQVqB3XNDl4nfMIffluxdHdrTwiTB-AogtSwKliF/s1600/IMG_0335.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTldeb7RTWe3crDBrEQ4HxBTqr4LugdQh7diJs8mf_higcfrHRxL4C2wGusDy6gevCzqx6-vLIw3HzUjwLYuKt61p16U116KEGfBDGlQVqB3XNDl4nfMIffluxdHdrTwiTB-AogtSwKliF/s640/IMG_0335.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Robiąc tą zupę tak naprawdę przyświecał mi jeden cel. Zrobić taki krupnik, jak u mamy. Wiecie, ten smak podpiekanej cebulki i kiełbasy, a jednocześnie zadbać oto, aby zupa nie była zbyt kaloryczna. Czy mi się udało, oceńcie sami 😬</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Składniki:</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. Marchewki 3 sztuki</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. Seler 1 sztuka</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">3. Por 1 sztuka</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4. Pietruszka korzeń 2 sztuki</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. Cebula 3 sztuki</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. Ziemniaki 230 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">7. Kiełbasa 200 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">8. Kasza jęczmienna 100 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">9. Przyprawy </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Przygotowanie:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Na samym początku zaczynamy od przygotowania bulionu. Do garnka wlewamy zimną wodę, dodajemy do niej: obraną marchew, seler, por, pietruszkę oraz cebulę. Cebulę dzielimy na połówki i opalamy nad ogniem. Zawsze to więcej smaku 🤗</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Gdy warzywa zmiękną wyciągamy je z bulionu, aby przestygły i można je było potrzeć na tarce. Jedną marchewkę odkładamy na bok w całości. Później dowiecie się do czego nam będzie potrzebna 😃</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Teraz jest dobry moment na rozgrzanie patelni na którą wlewamy olej. Na patelnię wędruje pokrojona cebulka oraz pokrojona kiełbasa. W moim przypadku była to kiełbasa z kurczaka. Przypiekamy kiełbasę oraz cebulę na patelni i dodajemy do buliony. Trzemy również na tarce warzywa i również je dodajemy.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Dodajemy do zupy kaszę jęczmienną, a po okołu 10 minutach ziemniaki. Przyprawiamy.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Teraz jest odpowiedni moment na jedną odłożoną marchewkę z bulionu. Dzielimy ją nożem wzdłuż na ćwiartki. Dajemy ją na patelnię po kiełbasie i smażymy przez parę minut. Takim sposobem mamy fajny dodatek do zupy 🤤</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe09x0i-deQyrj4rZFz3D9H2YEhcY3k_1CfOsP9j_XsUy7eE7VK9eXzaFftJmeQgFfDw_Qu27HQnJIeIUWwNd_9WopHNSMOMc6pMwy4bxLO_0ScT6IH_CkClJIZGVaUtO5OsofTHo9fmBY/s1600/IMG_0330.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe09x0i-deQyrj4rZFz3D9H2YEhcY3k_1CfOsP9j_XsUy7eE7VK9eXzaFftJmeQgFfDw_Qu27HQnJIeIUWwNd_9WopHNSMOMc6pMwy4bxLO_0ScT6IH_CkClJIZGVaUtO5OsofTHo9fmBY/s640/IMG_0330.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">🆗 Wartość odżywcza całości to 1260 kcal, w tym</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Białko 61 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Węglowodany 160 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Tłuszcz 37 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Smaczna i domowa zupa. Mamo chyba wyszło mi lepiej niż Tobie 😝</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="color: red;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://web.facebook.com/trenerbytomski/">LINK>>>>FACEBOOK<<<<LINK</a> </span></span></span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-18413790722284403802017-07-01T18:03:00.000+02:002017-07-08T13:56:14.245+02:00Placki z cukinii i ziemniaków >>> Cały przepis >>><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3pxfqLfTkx3lUZpIvWe9KP_4sD6sB_QQIbSo0AEFFqq0YgK9TiVdS2qBemykPOsitGi_w0OQ8Z2T5q3uHzlW1t39btskDpa9IfESJhwS0LDbOy4RQkjrWqHcl1piODCZkZHky-JK8bGfW/s1600/IMG_0340.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3pxfqLfTkx3lUZpIvWe9KP_4sD6sB_QQIbSo0AEFFqq0YgK9TiVdS2qBemykPOsitGi_w0OQ8Z2T5q3uHzlW1t39btskDpa9IfESJhwS0LDbOy4RQkjrWqHcl1piODCZkZHky-JK8bGfW/s640/IMG_0340.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Kto nie lubi placków, myślę, że pewnie większość z was powie, iż je uwielbia. Jedyna chyba trudność kojarząca się z tą potrawą to potarcie ziemniaków. A ktoś to musi zrobić 😬</span></span></div>
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<span style="font-size: x-large;">➡ Składniki:</span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. Ziemniaki 500 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. Cukinia 500 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">3. Jajko 1 szt</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4. Kurczak 300 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. Olej rzepakowy 50 ml</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. Przyprawy </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Przygotowanie:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zaczynamy od najtrudniejszej czynności, czyli potarcia ziemniaków i cukinii. Oczywiście nie musicie tego robić ręcznie. Ja jednak robiłem. </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Do potartych ziemniaków dodajemy potartą cukinię. Tutaj rada, odsączcie cukinie do której wcześniej dodaliście sól. Zróbcie to zanim połączycie ją z ziemniakami. Z cukinii będzie sporo wody, a po daniu jej na patelnie, na gorący olej rozpęta się prawdziwe piekło. Więc pamiętajcie odsączcie :) Przyprawiamy masę z ziemniaków i cukinii, dodajemy jajko. Taka masa jest gotowa do smażenia 🍳</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Formujemy kotleciki i pieczemy na oleju. Warto takie placki odsączyć później na papierowym ręczniku. Wiecie zawsze to mniej zjedzonego oleju 😃</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFUOljNbkplp1L6k5GZ-5djw7rhKlsTA4gNWYbnj0Kz5W_QgAxh9D8ORsTRXlo0HHpsmpWV-pKN_56K_sROQjo2S2vo_6ES1sy3tYrBg8lTj5LyOAEDMN5QV1ZVNYzSv1eFtxjJX4FXU3U/s1600/IMG_0344.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1234" data-original-width="1600" height="492" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFUOljNbkplp1L6k5GZ-5djw7rhKlsTA4gNWYbnj0Kz5W_QgAxh9D8ORsTRXlo0HHpsmpWV-pKN_56K_sROQjo2S2vo_6ES1sy3tYrBg8lTj5LyOAEDMN5QV1ZVNYzSv1eFtxjJX4FXU3U/s640/IMG_0344.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Teraz kolej na umycie kurczaka, pokrojenie go w kawałki oraz usmażeniu wraz z przyprawami. Taki usmażony kurczak wędruje na placki. Danie gotowe 🤤</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">🆗 Wartość odżywcza całości to 1277 kcal, w tym</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Białko 84 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Węglowodany 104 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Tłuszcz 57 g</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSW4x61WZ0OEcKvPwo0O1ty3JoeNPcT0iKCYR4clOjEWzLtLXn-iGsk9EhuE048oiqbfM0P1bbRQqW4VCIvyVYzD4MqEGwTEJnhVC6Mh4wzJj6Nk5QRkDXID5nbYdV-pbJ-Nsw4NYtOLJ2/s1600/IMG_0345.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSW4x61WZ0OEcKvPwo0O1ty3JoeNPcT0iKCYR4clOjEWzLtLXn-iGsk9EhuE048oiqbfM0P1bbRQqW4VCIvyVYzD4MqEGwTEJnhVC6Mh4wzJj6Nk5QRkDXID5nbYdV-pbJ-Nsw4NYtOLJ2/s640/IMG_0345.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Starałem się nie używać zbyt wiele oleju. Aczkolwiek myślę, że wyszło całkiem smaczne 🤗</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Smacznego 👍</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="color: red;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://web.facebook.com/trenerbytomski/">LINK>>>>FACEBOOK<<<<LINK</a> </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://www.youtube.com/channel/UCKvhF7KxrlHco_ETek2UJRQ">LINK>>>>YOUTUBE<<<<LINK</a> </span>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-38127997109786188642017-06-26T12:21:00.000+02:002017-07-08T14:00:00.149+02:00Jak pokonać strach przed pójściem na siłownię >>> Cały artykuł>>><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. </span></span><b><u><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wybierz odpowiednią siłownię</span></span></u></b><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> - poszperaj trochę w internecie, poczytaj na forach oraz zapytaj się znajomych, jaką siłownię polecają. Opinie nie biorą się znikąd i z pewnością mogą ułatwić podjęcie wyboru. Zapytaj o wyposażenie, rozmieszczenie poszczególnych urządzeń. Nie pomiń również tego, aby dowiedzieć się kto tam chodzi, więcej kobiet lub mężczyzn. Jak zachowują się trenerzy oraz pracownicy recepcji. No i chyba najważniejsze, jeśli szukać by jednego słowa które utożsamia to wszystko co jest powyżej. To zapytajcie jaki klimat ma siłownia :)</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. <b><u>Zabierz znajomego</u></b> - może to bardzo wiele ułatwić. Zabierając kogoś kogo znamy, jest nam zdecydowanie łatwiej. Zasada w grupie raźniej, świetnie się tutaj sprawdza. Z pewnością zyskuje się na pewności siebie i na otwartości. Niestety może to być problem przy wspólnych ćwiczeniach. Dlaczego bo przebywanie razem skłania Nas do gadulstwa. Więc jak rozmawiamy to róbmy to z głową, aby to nie był, nasz główny cel wizyty na siłowni.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">3.<b> </b><u><b>Może zajęcia grupowe</b></u> - ten typ zajęć ma to do siebie, że bardzo szybko jednoczy całą grupę. A osoby z takich zajęć są sympatyczne i otwarte do innych. Nie ma tutaj czasu, aby patrzeć na innych ponieważ trzeba się skupić na układzie i myśleć przy ćwiczeniach. Jestem pewny, że po takich zajęciach przybędzie Wam kolejnych znajomych.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4.<b> <u>Spraw sobie przyjemność</u></b> - postaraj się przed pójściem na siłownię, podnieś swoją pewność siebie. Jak to zrobić, a np. kup sobie fajne ubrania na siłownię. Oczywiście rób to z umiarem. Bo i tak będzie wiadomo, że jesteś pierwszy raz na siłowni. Dlatego ostrożnie bo możesz uzyskać odwrotny skutek.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. <u><b>Pomoc pracownika siłowni</b></u> - udając się na siłownie poproś o pomoc trenera lub pracownika recepcji o oprowadzenie i odpowiedzi na zadane przez Ciebie pytania. Nie krępuj się. Pytaj. To pracownicy są dla Ciebie, nie odwrotnie. To Ty masz się czuć dobrze bo oni dzięki Tobie mają pracę.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. <u><b>Obgadywanie na siłowni</b></u> - zapamiętajcie jedną rzecz. Poza siłownią czy na niej obgadywanie zawsze było i zawsze będzie. Nie ważne jest miejsce. Ja obserwuje jednak, iż na siłownie obecnie przychodzi bardzo wiele osób i każdy szanuje się wzajemnie. Dlaczego ? Bo każdy kiedyś zaczynał.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">7. <u><b>Miej plan i cel</b></u> - poukładaj sobie wszystko w głowie. Po co chcesz iść na siłownię, jaki jest twój główny cel. Może dlatego, aby poznać fajnych ludzi i dla zdrowia. Zaplanuj sobie ile chcesz razy chodzić na siłownie oraz kiedy masz czas. Nie zostawiaj tego przypadkowi, a z pewnością pomoże Ci to w drodze do twojego celu.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">8. <b><u>Poproś o pomoc trenera</u></b> - nie czekaj, podejdź to trenera i poproś go o pomoc. Trener ma za zadanie Cie poinstruować jak bezpiecznie korzystać z sprzętu oraz dać ogólne wskazówki do wykonywanych ćwiczeń.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">9. <u><b>Przywitaj się</b></u> - to jedna z ważniejszych rzeczy. Nie przemykaj bokiem, nie pokazując się innym. Uśmiechnij się, podaj rękę. Zwykłe cześć to bardzo wiele i z pewnością pozwoli przełamać pierwsze lody.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">10. <u><b>Jeśli nic Cię nie przekonuje, ćwicz w domu</b></u> - zawsze istnieje możliwość, aby ćwiczyć samemu w domu lub a zewnątrz poza siłownią. Jeśli nie wiesz jak się za to zabrać umów się z trenerem na konsultacje online. Z pewnością doradzi Ci i pomoże.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><u><b>Podsumowując</b></u> - wszystkie powyższe punkty powinny Wam pomóc, aby przełamać pierwsze lody przed pójściem na siłownię. Wierzę w to, że tak będzie oraz w to, iż ten artykuł będzie dla Was pomocny :)</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Więc uśmiech na twarzy i idziemy po swoją wymarzoną sylwetkę :)</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="color: red;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://web.facebook.com/trenerbytomski/">LINK>>>>FACEBOOK<<<<LINK</a> </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://www.youtube.com/channel/UCKvhF7KxrlHco_ETek2UJRQ">LINK>>>>YOUTUBE<<<<LINK</a> </span>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-3780432483845190102017-06-21T20:52:00.000+02:002017-07-08T13:50:03.440+02:00Zupa brokułowa >>>> Cały przepis>>>><div class="separator" style="clear: both; text-align: center;">
<img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-KWMxdxfbotgrx2CCPWe24Mi169t_AZKLUQH2xurUCD7Ra7Mo6JNK7HLNJX3uib5CMi4mSIYiPPXh4K8fcr3AtE7NBW5RwmST7OrmRqoSJ8-xzqoKVJMCUuMONm7ZGUXif1dRhX-pl889/s640/IMG_0319.jpg" width="640" /></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zupa brokułowa z słonecznikiem i grzankami jest naprawdę świetna. Wiele roboty robią tutaj grzanki i słonecznik. Mam nadzieję, że się skusicie🥘 </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Składniki:</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. Marchew 3 sztuki</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. Por 1 sztuka</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">3. Seler 1 sztuka</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4. Pietruszka korzeń 2 sztuki</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. Cebula 2 sztuki</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. Brokuł 1 szuka, ok. 500 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">7. Soczewica czerwona 80 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">8. Bułka grahamka 2 sztuki</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">9. Słonecznik 10 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">10. Olej 2 duże łyżki</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">11. Śmietana 3 duże łyżki</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">12. Przyprawy </span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Przygotowanie:</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Na początku przygotowujemy bulion warzywny. Na mały ognień wstawiamy garnek, wypełniony wodą. Do wody wędrują obrane warzywa: marchew, pietruszka, seler, cebula, por oraz przyprawy. Gotujemy do chwili, gdy warzywa zmiękną 🤗</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Warzywa wyciągamy z wody. Ja potarłem je na tarce. Nie wyrzucam ugotowanych warzyw, wolę je zjeść :)</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Teraz do bulionu wędruje rozdrobniony na różyczki brokuł oraz soczewica. Gotuję do chwili, aż wszystko zmięknie. Doprowadzamy zupę do wrzenia. Odstawiamy na bok. Hartujemy śmietanę i dodajemy do zupy. Doprawiamy do smaku 🤤</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Bułkę kroimy w plastry. Wlewamy dwie łyżki oleju na patelnię. Robimy grzanki. Gdy te już są gotowe, wsypujemy słonecznik na patelnię i prażymy. Teraz wystarczy przyozdobić zupę i można jeść. Pyszności 🤤</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">🆗 Wartość odżywcza całości to 1132 kcal, w tym</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Białko 43 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Węglowodany 130 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Tłuszcz 45 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Osobiście uwielbiam zupy, które mają taką możliwość, iż coś przyjemnie chrupie nam w buzi. Lubie takie połączenia 😬</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Smacznego 😬</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="color: red;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://web.facebook.com/trenerbytomski/">LINK>>>>FACEBOOK<<<<LINK</a> </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://www.youtube.com/channel/UCKvhF7KxrlHco_ETek2UJRQ">LINK>>>>YOUTUBE<<<<LINK</a> </span>
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<br />Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-55413994627451723982017-06-18T16:17:00.000+02:002017-07-08T14:01:01.822+02:00Produkt wysokoprzetworzony >>> Cały artykuł >>><div style="text-align: justify;">
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{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
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mso-para-margin-left:0cm;
line-height:107%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri",sans-serif;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
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<![endif]-->
<br />
<div class="MsoNormal">
<span style="font-family: "constantia" , serif; font-size: 24.0pt; line-height: 107%;"></span><br />
<span style="font-family: "constantia" , serif; font-size: 24.0pt; line-height: 107%;"><br /></span><span style="font-family: "constantia" , serif;"></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. Wstęp</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. Czym jest produkt przetworzony.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">3. Po co przetwarzamy produkt.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4. Procesy przetwarzania naturalne, a przemysłowe.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. Czy powinniśmy się bać żywności wysokoprzetworzonej.</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. Dziesięć produktów wysokoprzetworzonych, które powinieniście ograniczyć w swojej diecie.</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">7. Zasady dobrego odżywiania. </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">8. Gdzie kupić dobry produkt. </span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">9. Podsumowanie.</span></span></div>
<div style="text-align: justify;">
<br />
<a name='more'></a><br /></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"></span></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz9O9lqSr4yX4f2qFghIIeGpbnoJVVP3U9INngkttGlynKN57sJmDln9Xb5VGUFC9Ez9lIoNhJwyWf2w0weemZnF6A0doAmdORR4Jasxz5F7env_bviNPd62XHxA-MoGLXPm5JYSXKXu-L/s1600/fruit-basket-healthiness.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz9O9lqSr4yX4f2qFghIIeGpbnoJVVP3U9INngkttGlynKN57sJmDln9Xb5VGUFC9Ez9lIoNhJwyWf2w0weemZnF6A0doAmdORR4Jasxz5F7env_bviNPd62XHxA-MoGLXPm5JYSXKXu-L/s640/fruit-basket-healthiness.png" width="640" /></a></div>
<br />
<br />
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. Wstęp.</span></span></div>
<div style="text-align: justify;">
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<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Co przychodzi wam do głowy, gdy myślicie o wsi. Uśmiechnięta babcia, zdrowe jedzenie, zsiadłe mleko, własnoręcznie przygotowane masło, czy też kapusta kiszona. Jak już to czytacie to budzi to w was pozytywne skojarzenia. Nic dziwnego, gdyż ta garstka wymienionych produktów to po prostu produkty zdrowe, nie przetworzone.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. Czym jest produkt przetworzony.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Jest to produkt, który w cyklu produkcyjnym został poddany obróbce. Niestety im dłuższa jest ta obróbka i składa się z większej ilości procesów. Tym żywność traci na wartości. Jest to bardzo logiczne, pomyślcie. Jeśli weźmiemy jakikolwiek produkt i będziemy go wielokrotnie podgrzewać i schładzać, będzie on nieapatyczny i niesmaczny. Co więcej będzie szkodliwy dla naszego organizmu. Oczywiście będzie również tracił swoje wartości odżywcze . </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Jest to o tyle ważne, gdyż wartości odżywcze świadczą o jakości naszego odżywiania, a to ma w dalszej kolejności wpływ na styl życia oraz zdrowie. Pisałem o tym w artykule <a href="http://trener-bytomski.blogspot.com/2014/11/aktywnosc-fizyczna-i-dieta.html">LINK>>>Aktywność fizyczna i dieta<<<LINK</a> (link znajdziecie również na końcu artykułu).</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGOALB4HJTOAQWh8jbhKl2lrOTtesjVER8BIM_yEBwzP1FpYRjZdVeHwsUa2US_qDbN19iWhyphenhyphenXDAk-b9EFJHEjr22a_U6sJiHkKvFbC6FS8PPDZQsj6xqBT2oOVun9Z18bcb8nbjbfWnGL/s1600/7730119302_f8d7f989eb_o.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="1600" height="422" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGOALB4HJTOAQWh8jbhKl2lrOTtesjVER8BIM_yEBwzP1FpYRjZdVeHwsUa2US_qDbN19iWhyphenhyphenXDAk-b9EFJHEjr22a_U6sJiHkKvFbC6FS8PPDZQsj6xqBT2oOVun9Z18bcb8nbjbfWnGL/s640/7730119302_f8d7f989eb_o.png" width="640" /></a></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">3. P</span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">o co przetwarzamy produkt.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Głównym powodem jest to, aby zachować jak najdłużej jego świeżość oraz zwiększyć przyswajalność wartości odżywczych. Istnieją możliwości przetwarzania żywności, które sami znamy i stosujemy (te są korzystne dla nas) oraz takie do których potrzebujemy bardziej zaawansowanej technologii i niestety nie skorzystamy z nich w zaciszu domowym. </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4. Procesy przetwarzania naturalne, a przemysłowe.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><u>Procesy przetwarzania naturalne: </u></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 gotowanie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 smażenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 pieczenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 mrożenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 prażenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 solenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 wędzenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 suszenie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 rozdrabnianie</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 pasteryzacja</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><u>Procesy przetwarzania przemysłowe:</u></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 poddawanie żywności promieniowaniu</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 pakowanie próżniowe</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 oddzielanie mechaniczne</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 suszenie rozpyłowe</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 sterylizacja</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 liofilizacja</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 obróbka podczerwienią</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 termizacja</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. Czy powinniśmy się bać żywności wysokoprzetworzonej.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Do żywności wysokoprzetworzonej dodawane są cukier, sól, tłuszcz (olej palmowy, tłuszcze trans), konserwanty, polepszacze smaku, witaminy. Pamiętajmy, iż są to substancje dodatkowe, które są skorelowane z wieloma chorobami jak: cukrzyca, otyłość, choroby układu krwionośnego. Do tego są rakotwórcze i nie tylko. Badania również to potwierdzają i mówią o tym jednoznacznie, iż z takich produktów nie stworzymy zbilansowanego posiłku.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Czy więc powinniśmy się bać takich produktów. Zdecydowanie Tak.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SbRpTIe3R8QUw5w_UrgqXzM4BzCyXLRjlkuD0gz93IIhZCwvLnMJibsJDsqn5ypDgIadoHHkRCTitxSEcj6_mST-ss8U0AQsQXPR5-ir9Lpcv2QAkq9ZQYk-Ogbi0iqDIiKamdJqsboh/s1600/fried-chicken-frying.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8SbRpTIe3R8QUw5w_UrgqXzM4BzCyXLRjlkuD0gz93IIhZCwvLnMJibsJDsqn5ypDgIadoHHkRCTitxSEcj6_mST-ss8U0AQsQXPR5-ir9Lpcv2QAkq9ZQYk-Ogbi0iqDIiKamdJqsboh/s640/fried-chicken-frying.png" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. Dziesięć produktów wysokoprzetworzonych, które powinieniście ograniczyć w swojej diecie.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Napoje gazowane</u> - powiedzmy to wsprost nie są zdrowe. Jest to potężna dawka cukrów oraz słodzików. Znajdziey tutaj także konserwanty i barwniki. Powodują one nadciśnienie, cukrzycę, otyłość oraz zwiększają ryzyko nowotworów.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN4R0Ju3UtTwmd2lSMOtyUF_EYt0wWBOT8STDnFo1CqQz3a0To09Usf02WYP8YtqflB0F2Yml6Dte4HoYbPR_pv8Pmt-EtJZF9Sj-lCjV8ZlK3a9zqxADKoR21GMt9aGbDiNqVmwZBzOTI/s1600/12414076385_5918a05c3a_o.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN4R0Ju3UtTwmd2lSMOtyUF_EYt0wWBOT8STDnFo1CqQz3a0To09Usf02WYP8YtqflB0F2Yml6Dte4HoYbPR_pv8Pmt-EtJZF9Sj-lCjV8ZlK3a9zqxADKoR21GMt9aGbDiNqVmwZBzOTI/s640/12414076385_5918a05c3a_o.png" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Parówki</u> - zawierają przetworzone mięso, tzw. mięso oddzielone mechanicznie (MOM), azotany, sól, tłuszcz, konserwanty i barwniki. Zastanawialiście się nad tym co to jest MOM. Pod tą nazwą kryje się dużo złego. W skład takiego mięsa wchodzą: mięso, tłuszcz, chrząstki, ścięgna, skóra i tkanka łączna i do tego ogrom chemii. Produkty o taki składzie zwiększają ryzyko nowotworów żołądka i jelita grubego, nadciśnienie tętnicze, otyłość. Szukajcie tych z największą zawartością mięsa.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Herbatniki, ciastka</u>, - to nic innego jak cukier, tłuszcze utwardzone (najtańsze, mogą przejść w tłuszcze trans które są rakotwórcze), spulchniacze, konserwanty, barwniki. Patrząc na nie widzimy niewinne ciasteczka. Ich nadmierne spożywanie niesie zwiększone ryzyko wielu chorób.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdZRqRSTV_rnA-5Q5HrjUcShyphenhyphenpjZY6UIYYTYnJ0iVbABofOYVSoKfydY4HK5NGtvbKzqikdLPRHksARir4ze5_G0QBj2dmVgY3h7vCHWBkLcwLIO-dSSARK9dt7C6ONTa1Wqe5A8ilpiuE/s1600/biscuits-in-bowl-aerial-view.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="589" data-original-width="800" height="470" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdZRqRSTV_rnA-5Q5HrjUcShyphenhyphenpjZY6UIYYTYnJ0iVbABofOYVSoKfydY4HK5NGtvbKzqikdLPRHksARir4ze5_G0QBj2dmVgY3h7vCHWBkLcwLIO-dSSARK9dt7C6ONTa1Wqe5A8ilpiuE/s640/biscuits-in-bowl-aerial-view.png" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Mieszanki przyprawowe do mięs, spagetti, sosy do sałatek</u> - to wzmacniacze smaku, konserwanty i tłuszcze roślinne. Ich spożywanie nie niesie nic dobrego.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Płatki śniadaniowe</u> - bardzo często reklamowane jako dobry start na początek dnia i dobre źródło energii. Niestety to tylko chwyty reklamowe. Z pewnością nie są zdrowe.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Zbożowe batony</u> - zawierają dodatki cukru i tłuszczy.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Wafle ryżowe</u> - to ryż poddany działaniu wysokiej temperatury i ciśnieniu. W takiej obróbce traci on większość witamin. Podwyższa się indeks glikemiczny takiego produktu, a więc szybciej takie wafle zamienią się w tłuszcz i dłożą w "naszej oponce". Traktowane są jako produkt dietetyczny, niestety mylnie. Produkt wysokokaloryczny.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Solone przekąski (chipsy, krakersy)</u> - zawierają akrylamid, który jest karcerogenny oraz powoduje stany zapalne organizmu. Dodatkowo zawierają sporo, soli, tłuszczy i węglowodanów dzięki czemu sprzyjają: cukrzycy, otyłości.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4qhxVtctjjMk2Ubhshf772QfEXgqvMc5WtVHuIYz7Vy6BDRXRr03R7KrO_4a4GOSu3xJoyofLvQ8L-l7bnbFhNo0nD5KMjp1RfYJWCzo7RyA8zPYrk_MF-SGYg7IoOqvWkvRYkSrcziA/s1600/4593482561_b24d3831a6_b.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="681" data-original-width="1024" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4qhxVtctjjMk2Ubhshf772QfEXgqvMc5WtVHuIYz7Vy6BDRXRr03R7KrO_4a4GOSu3xJoyofLvQ8L-l7bnbFhNo0nD5KMjp1RfYJWCzo7RyA8zPYrk_MF-SGYg7IoOqvWkvRYkSrcziA/s640/4593482561_b24d3831a6_b.png" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Mielonki i paczkowane wędliny</u> - tutaj również pojawia się mięso oddzielone mechanicznie do tego stabilizatory, konserwanty, azotany.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 <u>Chleb tostowy</u> - zdecydowanie produkt z którego powinniśmy zrezygnować. Chleb taki zawiera: środku spulchniające, konserwanty, stabilizatory, środki antypleśniowe, środki do przetwarzania mąki, tłuszcze. Jeśli mamy smaka na tosta, wybierzmy inny chleb.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWg6VCITb-9cW9SezRbam9HjQU3_JxKMxxWZA3NMKXUk-0VpB71U1vhzTry_py0skwmwp-jKhRWNjHcLRty3KQUpPq3raoqgsBdY1hOUfaSt0_HI_ctJc5R168jS6H-fs0rj43yxrWs3QF/s1600/34869758325_21eb23694a_b.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="683" data-original-width="1024" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWg6VCITb-9cW9SezRbam9HjQU3_JxKMxxWZA3NMKXUk-0VpB71U1vhzTry_py0skwmwp-jKhRWNjHcLRty3KQUpPq3raoqgsBdY1hOUfaSt0_HI_ctJc5R168jS6H-fs0rj43yxrWs3QF/s640/34869758325_21eb23694a_b.png" width="640" /></a></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">8. Gdzie kupić dobry produkt. </span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Trudno odpowiedzieć na to pytanie, ale postarajmy się wypisać zasady, które z pewnością pomogą nam wybrać lepiej:</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 Sami przygotowujmy swoje własne posiłki. Dzięki temu bardziej kontrolujemy co trafi na nasz talerz.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 Czytajmy etykiety, unikajmy produktów w których na pierwszym, drugi, trzecim miejscu są tłuszcz (w postaci oleju palmowego, bądź tłuszczy trans), cukrów (syrop glukozowo-fruktozowy, cukier inwertowany). Nie kupujmy produktów gdzie nie rozumiemy tego co napisane w składzie.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥Odwiedźmy lokalnych producentów. Tam kupujmy nasze produkty.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥Produkty wysokoprzetworzone powinny stanowić dodatek do naszego pożywienia.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">9. Podsumowanie.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Bądźmy świadomymi konsumentami i wybierajmy mądrze. Tutaj chodzi o zdrowie nasze i naszej rodziny. Postarajmy się realizować nasze postanowienia związane z zdrowym odżywianiem stopniowo. </span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Odżywiajmy się zdrowo, a z pewnością czeka nas szczęśliwe i pełne smaków życie😀</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/2014/11/aktywnosc-fizyczna-i-dieta.html">LINK>>>Aktywność fizyczna i dieta<<< LINK</a></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="color: red;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://web.facebook.com/trenerbytomski/">LINK>>>>FACEBOOK<<<<LINK</a> </span></span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://www.youtube.com/channel/UCKvhF7KxrlHco_ETek2UJRQ">LINK>>>>YOUTUBE<<<<LINK</a> </span>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-51009654321204032052017-06-17T12:03:00.003+02:002017-07-08T14:01:55.308+02:00Firma usługowa "Bimer" >>> Cały artykuł >>><div style="text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszD8yx0Gg2UUOZXFiZJ9tF93LLUlLrdR_1N3MJpSB1FUJOM8bNSqRWspJoc_Ivij2Ntf8j7gXvTbzZ0lBuL20Fsh1ARWPE0K34IB7s6EXHH6S_aqRYh72gQJ4-t0nzYfb400zwGmNejM0/s1600/ceftyfikat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="846" data-original-width="609" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszD8yx0Gg2UUOZXFiZJ9tF93LLUlLrdR_1N3MJpSB1FUJOM8bNSqRWspJoc_Ivij2Ntf8j7gXvTbzZ0lBuL20Fsh1ARWPE0K34IB7s6EXHH6S_aqRYh72gQJ4-t0nzYfb400zwGmNejM0/s640/ceftyfikat.png" width="460" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Współpracuję również</span><span style="font-size: x-large;"> z młodą i szybko rozwijającą się firmą, która świadczy usługi w zakresie: </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 ochrony osób i mienia</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">💥 ratownictwa medycznego</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Jej właścicielem jest naprawdę bardzo fajny i przyjemny człowiek, który również lubi poćwiczyć i spalić zbędne kilogramy.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Podchodzi ambitnie i odpowiedzialnie do swojego ciała, ćwicząc i nie odpuszczając. Jeśli tak jest to wiem, że mam do czynienia z odpowiedzialną i sumienną osobą. </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zachęcam was do odwiedzenia jego strony. Link poniżej 😃</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszD8yx0Gg2UUOZXFiZJ9tF93LLUlLrdR_1N3MJpSB1FUJOM8bNSqRWspJoc_Ivij2Ntf8j7gXvTbzZ0lBuL20Fsh1ARWPE0K34IB7s6EXHH6S_aqRYh72gQJ4-t0nzYfb400zwGmNejM0/s1600/ceftyfikat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="846" data-original-width="609" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiszD8yx0Gg2UUOZXFiZJ9tF93LLUlLrdR_1N3MJpSB1FUJOM8bNSqRWspJoc_Ivij2Ntf8j7gXvTbzZ0lBuL20Fsh1ARWPE0K34IB7s6EXHH6S_aqRYh72gQJ4-t0nzYfb400zwGmNejM0/s640/ceftyfikat.png" width="460" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> <a href="http://www.bimer.com.pl/">LINK>>>Firma usługowa "BIMER"<<<LINK</a></span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-28226812422342355812017-06-14T21:51:00.001+02:002017-07-08T14:03:30.830+02:00Sałatka śledziowa >>> Cały artykuł >>><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Witam.
Dzisiaj mam dla was bardzo ciekawą propozycję. Szczególnie na ciepłe i
upalne dni. O czym mowa. Otóż o sałatce śledziowej 🤤🤤</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Składniki:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">1. Ziemniaki 1kg</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">2. Marchew 0,5 kg</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">3. Śledź 250 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">4. Jajko - 3 sztuki</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">5. Jogurt grecki 400 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">6. Majonez 100 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">7. Przyprawy</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Przygotowanie:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Ziemniaki należy ugotować. Ja zrobiłem to bez ich wcześniejszego obierania. Pokroiłem je tylko na połówki. Marchew również ugotowałem razem z ziemniakami nie obierając jej wcześniej. W dalszej kolejności gotujemy jajka na twardo. W taki sposób najtrudniejszą część mamy za sobą 😬</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Ziemniaki i marchew kroimy w kostkę. Jest to sałatka warstwowa więc układamy warstwy w misce. Na początku ziemniaki, następnie marchew. W dalszej kolejności śledź pokrojony w kostkę. Na samą górę wędruje starte jajko 😀🍵</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Następnie musimy przygotować sos. Wystarczy to zrobić mieszając jogurt grecki z majonezem i doprawić całość. Taki sos wylewamy na sama górę sałatki 🤗</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wartość odżywcza całości to 2298 kcal, w tym:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Białko 103 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Węglowodany 253 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">➡ Tłuszcz - 92 g</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Z majonezu oczywiście możecie zrezygnować. Ja niestety nie potrafiłem 😤. Sałatka zdobyła w moim otoczeniu bardzo wiele fanów. Przy każdej uroczystości mam zapytania o jej zrobienie. </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zapewniam was jest pyszna. No i oczywiście wiecie, nabierajcie od dna do góry 😬</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><br /></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Smacznego 😬</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">mgr Rafał Bytomski</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________</span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-39741783713240085692017-06-11T16:44:00.001+02:002017-07-08T14:31:20.403+02:00Protrakcja barków >>> Cały artykuł >>><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8JLLa_buNzWwsbQHCS9UNahJX0Uso40GAvUF7qZcXEh5kj2k1Sz95j2lPWDZ1I0QaeJ0ok-l-hRRbNQuq3CjdY7kKu28faeeKPH5aaxDz6ysZB_Kxv9R1XJAAc8QiSriJ4gUxwBMHM9x/s1600/uhhju.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH8JLLa_buNzWwsbQHCS9UNahJX0Uso40GAvUF7qZcXEh5kj2k1Sz95j2lPWDZ1I0QaeJ0ok-l-hRRbNQuq3CjdY7kKu28faeeKPH5aaxDz6ysZB_Kxv9R1XJAAc8QiSriJ4gUxwBMHM9x/s640/uhhju.png" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><u><span style="font-size: x-large;">Wstęp.</span><span style="font-size: x-large;"> </span></u></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><u><br /><span style="font-size: x-large;">Objawy protrakcji barków.</span><span style="font-size: x-large;"> </span></u></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><u><br /><span style="font-size: x-large;">Przyczyny protrakcji barków.</span><span style="font-size: x-large;"> </span></u></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><u><br /><span style="font-size: x-large;">Zapobieganie oraz leczenie.</span><span style="font-size: x-large;"> </span></u></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><u><br /><span style="font-size: x-large;">Podsumowanie.</span></u></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><u><span style="font-size: x-large;">Wstęp</span></u></span><span style="font-family: "times" , "times new roman" , serif;"></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> </span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">W poniższym artykule zastanowimy się czym jest protrakcja
barków. Jakie są jej przyczyny oraz objawy tego schorzenia. Omówimy również jak
skutecznie przeciwdziałać i leczyć tą dolegliwość.</span></span></span><span style="font-family: "times" , "times new roman" , serif;"></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"><u>Objawy protrakcji barków. </u></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"></span></span></span><br />
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</xml><![endif]--><span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="line-height: 107%;">Protrakcja barków to wysunięcie barków do przodu. Takiemu
wysunięciu do przodu towarzyszy skręt kości ramiennej do wewnątrz oraz ruch
odwodzenia łopatki. Powoduje to zaburzenia naszej postawy. Zobaczcie jak to
wygląda na zdjęciu nr 1, czyli przy protrakcji barków. Zobaczmy również dla
porównania wzorzec prawidłowy, zdjęcie nr 2.</span></span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="line-height: 107%;"><span style="font-size: large;">Zdjęcie 1. Protrakcja barków.</span></span></span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="line-height: 107%;"><span style="font-size: large;">Zdjęcie 2. Prawidłowa postawa.</span></span></span></span></div>
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="line-height: 107%;">Wiemy jak protrakcja barków wygląda w praktyce. Postawmy więc
kolejny krok i zadajmy sobie pytanie jakie mięśnie odpowiedzialne są za taką
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<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="line-height: 107%;">Zanim to zrobimy warto zastanowić się nad samym układem
kostnym tzn. działaniem łopatki, obojczyka oraz kości ramiennej. Sprzężenie
tych trzech struktur jest bardzo duże. Ruch jednego elementu z tego układu
będzie będzie powodował ruch dwóch pozostałych. Wynika to z ścisłej współpracy
tych struktur. Zobaczmy zdjęcie numer 3.</span></span></span></div>
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Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Kolor zielony to struktury kostne obojczyka, czerwony
łopatki, a niebieski kości ramiennej.
Więzadła pomiędzy nimi powodują, iż możliwa jest niewielka ruchomość. Te
trzy struktury są ze sobą ściśle mechanicznie sprzężone.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"><u>Przyczyny protrakcji barków. </u></span></span></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Jakie mięśnie będą powodować wysunięcie barków, skręt kości
ramiennej do wewnątrz oraz odwodzenie łopatki. Zdjęcie nr 1. Te ruchy odpowiadają
za protrakcje barków. Otóż są to piersiowy większy, piersiowy mniejszy,
najszerszy grzbietu, zębaty przedni. Zabaczmy prace mięśni na zdjęciu numer 4
oraz 5. Nas interesuje to co na białym tle.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;"><span style="line-height: 107%;">Zdjęcie numer 4. Ruchy ramienia.</span></span></span></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
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<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
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<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
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<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;"><span style="line-height: 107%;">Zdjęcie numer 5. Ruchy łopatki.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Płaszczyzny i osie ciała. Jak również ruchy, przyczepy oraz
działanie mięśni analizowałem w odrębnych artykułach. Artykuł numer 1, 2 oraz 3. Linki znajdziecie na
końcu artykułu. Tutaj ogólne podsumowanie w zdjęciach.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"><u>Zapobieganie oraz leczenie. </u></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Leczenie oraz zapobieganie będzie polegało na rozciagnięciu
mięśni przykurczonych, czyli tych które powodują protrakcje barków: piersiowy
większy, piersiowy mniejszy, najszerszy grzbietu, zębaty przedni. Oraz na wzmocnieniu
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grzbietu. Tych które wykonują ruch przywodzenia łopatki oraz cofnięcia barków
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
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<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
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<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Ważna jest również świadoma korekcja postawy ciała poprzez
cofanie barków do tyłu</span></span>.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Poniżej kilka ćwiczeń</span></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: large;">Rozciąganie mięśni klatki piersiowej</span></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmhYJ1YDnoAFem53SVomXPhDIajYh5umJSCmgCSf15GY994pJA9S8uR5S5M2uUOkUI8R1PjFZraHZJB_Uyex4qEUrSFRlFSZ0Ypq2jJuQFMdhConY_ekIKlLWyPZdqaPI703ZdiYWLjMWS/s1600/IMG_4357.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmhYJ1YDnoAFem53SVomXPhDIajYh5umJSCmgCSf15GY994pJA9S8uR5S5M2uUOkUI8R1PjFZraHZJB_Uyex4qEUrSFRlFSZ0Ypq2jJuQFMdhConY_ekIKlLWyPZdqaPI703ZdiYWLjMWS/s640/IMG_4357.jpg" width="640" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: large;"> </span> </span></span></span></div>
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<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> <span style="font-size: large;">Leżenie na brzuchu, odwodzenie ramienia w poziomie</span></span></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: large;"><span style="line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"></span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmV1P-CXhtS028mjuY6cM5WtYvYKrVdTAH9DmZtv7vAQ4GFq0CP9_ZDuLUQLfHc1h0FPfAr3xHWPqh6IoCYujyrq7kNKKd_7K_jMzKm5rAYaD04E0KKEO0WUmzphnealoQNYTdFiaPHNpV/s1600/odwodzenie.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="494" data-original-width="1114" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmV1P-CXhtS028mjuY6cM5WtYvYKrVdTAH9DmZtv7vAQ4GFq0CP9_ZDuLUQLfHc1h0FPfAr3xHWPqh6IoCYujyrq7kNKKd_7K_jMzKm5rAYaD04E0KKEO0WUmzphnealoQNYTdFiaPHNpV/s640/odwodzenie.png" width="640" /></a></span></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-size: large;"><span style="font-family: "times" , "times new roman" , serif;"> Pochylenie tułowia w przód</span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC8Y4BTDfqluWHNz2YiEklYEFjMzi4T7YHumBZtbngv4R0FefQcklXj-SLli5mvaRuuow9Th2yt1lcBhZ0so2ope0MMrG0fC_jouMzlw4sIzvF0g-NzGsMtH96ZMFa8-3dp6Oa9cE5Lm-Z/s1600/IMG_4336.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC8Y4BTDfqluWHNz2YiEklYEFjMzi4T7YHumBZtbngv4R0FefQcklXj-SLli5mvaRuuow9Th2yt1lcBhZ0so2ope0MMrG0fC_jouMzlw4sIzvF0g-NzGsMtH96ZMFa8-3dp6Oa9cE5Lm-Z/s640/IMG_4336.jpg" width="640" /></a></div>
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<span style="font-size: 14.0pt; line-height: 107%;"><span style="font-size: large;"><span style="font-family: "times" , "times new roman" , serif;"> Siad skrzyżny</span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqs15BBXiTrd3H4WptXlr4OpM1H19T_PdzZNOD5Tj4fpCc2-XYqj5vtnpiYwOK0haObcc_UJo-JYNojiQu6W4zntGjOfnPV9_uxw9xkllrs3qRbnezan8Vfm7mro4cgbPv9tPfOuSY0wpF/s1600/IMG_4756.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqs15BBXiTrd3H4WptXlr4OpM1H19T_PdzZNOD5Tj4fpCc2-XYqj5vtnpiYwOK0haObcc_UJo-JYNojiQu6W4zntGjOfnPV9_uxw9xkllrs3qRbnezan8Vfm7mro4cgbPv9tPfOuSY0wpF/s640/IMG_4756.jpg" width="640" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;"><span style="line-height: 107%;"> </span>Cofnięcie barków</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: large;"></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyrpiSNUgMnFPMub48AE4LQawUMdhBal2aOcUUGfUkfZRNW3WAAx0RHwe4tOLFu1V8BlHdkSyP63rKwrQ_XKEkJfF51AJmC9UL0yM0QPiTHBr9dV5YHggFe4I6aL6hqnPFbCFP40wlt0mb/s1600/jkjk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyrpiSNUgMnFPMub48AE4LQawUMdhBal2aOcUUGfUkfZRNW3WAAx0RHwe4tOLFu1V8BlHdkSyP63rKwrQ_XKEkJfF51AJmC9UL0yM0QPiTHBr9dV5YHggFe4I6aL6hqnPFbCFP40wlt0mb/s640/jkjk.jpg" width="640" /></a></span></div>
<br />
<br />
<br />
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<u><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Podsumowanie</span></span></u><br />
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Pamiętajcie
aby równomiernie wzmacniać i rozciągać wszystkie mięśnie całego ciała. Rozwijałem to zagadnienie. Artykuł numer 4 na końcu.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Rozciąganie oraz
właściwa postawa ciała stanowią solidny fundament pod trening siłowy.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Fundamentem
aktywności fizycznej powinno być zdrowie. Rozwijałem to zagadnienie. Artykuł numer 5 na końcu.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Przyjemnej
lektury, a dla zainteresowanych więcej artykułów poszerzających omawianą
tematykę poniżej.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"><span style="font-size: x-small;">________________________________________________________________________________________________________________________________________________________________</span> </span></span></span></div>
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<div class="MsoNormal" style="text-align: right;">
<span style="font-size: x-large;">mgr Rafał Bytomski</span></div>
<br />
<span style="font-size: x-small;">_____________________________________________________________________________________________________________________________________</span><br />
<br />
<br />
<br />
<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Artykuł numer 1. Mięśnie klatki piesiowej</span></span></span><br />
<br />
<div style="text-align: center;">
<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/2015/01/klatka-piersiowa.html">LINK>>>>>Klatka piersiowa<<<<<LINK</a> </span></span></span></div>
<br />
<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Artykuł numer 2. Mięśnie barków.</span></span></span><br />
<div style="text-align: center;">
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/2015/03/miesnie-barkow.html">LINK>>>>>Barki<<<<<LINK</a> </span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Artykuł numer 3. Mięśnie pleców.</span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> </span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/2015/03/miesnie-plecow.html">LINK>>>>>PLECY<<<<<LINK</a></span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Artykuł numer 4. Rozciąganie.</span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/2017/05/rozciaganie-stretching.html">LINK>>>>Rozciąganie<<<<<LINK</a> </span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Artykuł numer 5. Aktywność fizyczna i dieta</span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><a href="http://trener-bytomski.blogspot.com/2014/11/aktywnosc-fizyczna-i-dieta.html">LINK>>>>>Aktywność fizyczna i dieta<<<<<LINK</a> </span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Bibliografia:</span></span></span></div>
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<span style="font-size: x-small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: large;">1. Croft P., Pope D., Silman A. The clinical course of shoulder pain: prospective cohort study in primary care.<br />Primary Care Rheumatology Society Shoulder Study Group. BMJ 1996; 313, s. 601–2.<br />2. Kuijpers T., van der Windt D.A., van der Heijden G.J., Bouter L.M. Systematic review of prognostic cohort<br />studies on shoulder disorders. Pain 2004; 109, s. 420–31.<br />3. Wiktora Degi ortopedia i rehabilitacja. Marciniak W., Szulca A. (red.). Wydawnictwo PZWL, Warszawa<br />2006.<br />4. Waldman S.D. Atlas zespołów bólowych. Smereka J. (red.). Elsevier Urban & Partner, Wrocław 2008.<br />5. Nygren A., Berglund A., von Koch M. Neck-and-shoulder pain, an increasing problem. Strategies for<br />using insurance material to follow trends. Scand J Rehabil Med Suppl 1995; 32, s. 107–12.<br />6. van der Windt D.A., Koes B.W., Boeke A.J., Deville W., De Jong B.A., Bouter L.M. Shoulder disorders in<br />general practice: prognostic indicators of outcome. Br J Gen Pract 1996; 46, s. 519–23.<br />7. van der Windt D.A., Koes B.W., De Jong B.A., Bouter L.M. Shoulder disorders in general practice: incidence,<br />patient characteristics and management. Ann Rheum Dis 1995; 54, s. 959–64.<br />8. Winters J.C., Sobel J.S., Groenier K.H., Arendzen H.J., Meyboom-de Jong B. Comparison of physiotherapy,<br />manipulation, and corticosteroid injection for treating shoulder complaints in general practice:<br />randomised, single blind study. BMJ 1997; 314, s. 1320–5.<br />9. Nam D., Travis G., Bradley S. et al. Rotator cu" tear arthropathy: evaluation, diagnosis and treatment:<br />AAOS exhibit selection. The Journal of Bone and Joint Surgery 2012; 21, s. 34–42.<br />10. Diagnostyka i terapia tkanek miękkich w kontekście postępowania w urazach i dysfunkcjach – kończyna<br />górna. Panmedica 2011.<br />11. Green W.B. Ortopedia Nettera. Dziak A. (red.). Elsevier Urban & Partner, Wrocław 2006.<br />12. Majdan M., Metera K. Diagnostyka funkcjonalna i leczenie uszkodzeń tkanek miękkich stawu barkowego<br />w wybranych metodach &zjoterapii. Zeszyty Naukowe WSSP 2013; 17, s. 149–174.<br />13. Kapandji A.I. Anatomia funkcjonalna stawów. Tom 1. Kończyna górna, Elsevier Urban & Partner. Wrocław<br />2013.<br />14. Brukner P., Khan K. i wsp. Kliniczna medycyna sportowa. DB Publishing. Warszawa 2011.<br />15. Bochenek A. Anatomia człowieka. Podręcznik dla studentów medycyny i lekarzy. Tom 1. Anatomia ogólna,<br />kości, stawy i więzadła, mięśnie. Wydawnictwo Lekarskie PZWL. Warszawa</span>.</span></span></span></div>
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</xml><![endif]-->Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-62269687102607573142017-06-07T15:04:00.002+02:002017-07-08T14:21:50.800+02:00Sałatka z truskawek >>> Cały przepis >>><br />
<div class="" data-block="true" data-editor="6r796" data-offset-key="cbmu4-0-0">
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<span data-offset-key="cbmu4-0-0"><span data-text="true"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg43Feqen_E189Pd3mLEeUgLgxAbXOo5yD26269Nt_hh414SJxw8vmmC5nJAZ_u1nYI7lAnY9M0MnNoVt2CSknFwwcD3SRRSINEOf_UnFcKB2CZPo5Y_9MRXn-Eod6AKx-jcfxURnVUKZ2j/s1600/IMG_0307.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg43Feqen_E189Pd3mLEeUgLgxAbXOo5yD26269Nt_hh414SJxw8vmmC5nJAZ_u1nYI7lAnY9M0MnNoVt2CSknFwwcD3SRRSINEOf_UnFcKB2CZPo5Y_9MRXn-Eod6AKx-jcfxURnVUKZ2j/s640/IMG_0307.jpg" width="640" /></a></span></span></div>
<span data-offset-key="cbmu4-0-0"><span data-text="true">
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<div class="_1mf _1mj" data-offset-key="cbmu4-0-0" style="text-align: justify;">
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span data-offset-key="cbmu4-0-0"><span data-text="true">Obiecałem dzisiejszego dnia drugi przepis, a więc jest. W roli głównej truskawka. W zupełnie innej odsłonie </span></span><span class="_3gl1 _5zz4" data-offset-key="cbmu4-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f66/1/16/1f372.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">🍲</span></span><span class="_3gl1 _5zz4" data-offset-key="cbmu4-2-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f66/1/16/1f372.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">🍲</span></span><span class="_3gl1 _5zz4" data-offset-key="cbmu4-3-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/ffe/1/16/1f44f.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">👏</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="9m56a-0-0"><span data-text="true">Sałatka z truskawkami i majonezem :P:P</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="amsv4-0-0"></span></span></span><br />
<a name='more'></a><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="amsv4-0-0"><br data-text="true" /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="br7s8-0-0"><span data-text="true">Przygotowując to danie miałem sporo obaw, gdyż połączenie poszczególnych produktów może wzbudzać mieszane emocje, ale powiem Wam, że jak dla mnie ta sałatka przerosła najśmielsze oczekiwania </span></span><span class="_3gl1 _5zz4" data-offset-key="br7s8-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f0/1/16/1f60b.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">😋</span></span><span class="_3gl1 _5zz4" data-offset-key="br7s8-2-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f0/1/16/1f60b.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">😋</span></span></span></span></div>
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<span data-offset-key="athnl-0-0"><br data-text="true" /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="cqpgi-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span><span data-offset-key="cqpgi-1-0"><span data-text="true">Składniki:</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="bcq8o-0-0"><span data-text="true">1. Brokuł 490 g (jedna świeża sztuka)</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="anva4-0-0"><span data-text="true">2. Truskawka 500 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="as0a6-0-0"><span data-text="true">3. Serek wiejski 200 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="2pp0k-0-0"><span data-text="true">4. Sałata lodowa 100 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="dos63-0-0"><span data-text="true">5. Ser mozzarella 200 g</span></span></span></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="76mi-0-0">
<div class="_1mf _1mj" data-offset-key="76mi-0-0">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="76mi-0-0"><span data-text="true">6. Majonez 50 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="dgbkk-0-0"><span data-text="true">7. Przyprawy</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="fhgas-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span><span data-offset-key="fhgas-1-0"><span data-text="true">Przygotowanie:</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="ep8dm-0-0"><span data-text="true">Brokuł dzielimy na różyczki. Wrzucamy do gotującej się, osolonej wody. Gotujemy do miękkości. Do miski wrzucamy truskawki, ja część podzieliłem, ale większość truskawek powędrowała do miski w całości. Do nich rwiemy i dodajemy sałatę lodową oraz pokrojoną mozzarellę. Do tego dodajemy nasz ugotowany brokuł.</span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht1GSicyP4I9zD8tsgx4yJFHj8w4eDtOMOTLIsL8y62Nt_a6zjhto6VqbsPrHN1u5EmGPnPju3uTHj2xCH3-GadL6GfFOX5LNogC3e2WxEL5lvY5CCNl2wOw4KyQmRoyO5ffqU9h_KLZaz/s1600/IMG_0309.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht1GSicyP4I9zD8tsgx4yJFHj8w4eDtOMOTLIsL8y62Nt_a6zjhto6VqbsPrHN1u5EmGPnPju3uTHj2xCH3-GadL6GfFOX5LNogC3e2WxEL5lvY5CCNl2wOw4KyQmRoyO5ffqU9h_KLZaz/s640/IMG_0309.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="eirm1-0-0"><span data-text="true">Sos do sałatki. To wymieszanie serka wiejskiego, majonezu i dodanie przypraw.</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="ndmh-0-0"><br data-text="true" /></span></span></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="1cr7l-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="1cr7l-0-0"><span data-text="true">Prawda, że proste </span></span><span class="_3gl1 _5zz4" data-offset-key="1cr7l-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f57/1/16/1f609.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">😉</span></span></span></span></div>
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<span data-offset-key="beov8-0-0"><br data-text="true" /></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="bebhd-0-0">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="bebhd-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/fa7/1/16/1f197.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span><span data-offset-key="bebhd-1-0"><span data-text="true">Wartość odżywcza to 1312 kcal, w tym</span></span></span></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="8iknd-0-0">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="8iknd-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span><span data-offset-key="8iknd-1-0"><span data-text="true">Białko 77 g</span></span></span></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="17die-0-0">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="17die-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span><span data-offset-key="17die-1-0"><span data-text="true">Węglowodany 53 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="48t4u-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span><span data-offset-key="48t4u-1-0"><span data-text="true">Tłuszcz 86 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="aa24f-0-0"><span data-text="true">Oczywiście, aby zmniejszyć kaloryczność można dodać mniej majonezu lub wcale. Decyzja należy do was :)</span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieH2vV0kONS7YqXcu7Uq9QA2uiamC88KOWQEv0T7zAnk84lWuyhxGRNYr4LKEYHKEtlywLVFKpN7AMM4ixDrbNzYkmcJV2st1ZG8oIh2n38D_iv7OpSyl8SVGiuBrSb0sRKPKg2498lSWV/s1600/IMG_0316.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieH2vV0kONS7YqXcu7Uq9QA2uiamC88KOWQEv0T7zAnk84lWuyhxGRNYr4LKEYHKEtlywLVFKpN7AMM4ixDrbNzYkmcJV2st1ZG8oIh2n38D_iv7OpSyl8SVGiuBrSb0sRKPKg2498lSWV/s640/IMG_0316.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="dssth-0-0"><br data-text="true" /></span></span></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="95lnq-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="95lnq-0-0"><span data-text="true">Aha przed zjedzeniem schłodźcie. Warto </span></span><span class="_3gl1 _5zz4" data-offset-key="95lnq-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">🤤</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="2eldv-0-0"><br data-text="true" /></span></span></span></div>
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<div class="" data-block="true" data-editor="6r796" data-offset-key="6ptk7-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="6ptk7-0-0"><span data-text="true">Mam nadzieję, że wam zasmakuje. Smacznego :)</span></span></span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-75868990397623645362017-06-07T06:43:00.000+02:002017-07-08T14:26:38.416+02:00Przypiekana kiełbasa z młodą kapustą >>> Cały przepis >>><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-s3M9yNwUXuje_xEOyeJ66TeFiBThLmKCjqjY4rDRI4NKWO3hGN7Qyp2L6eqTpby61feczMSx-0BuuY_9RO1bT67r2of_hZFUv7uTrmVEwYXrBUG9_XJrXodktJ-torYWs7MmQcmkQTF0/s1600/IMG_0207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-s3M9yNwUXuje_xEOyeJ66TeFiBThLmKCjqjY4rDRI4NKWO3hGN7Qyp2L6eqTpby61feczMSx-0BuuY_9RO1bT67r2of_hZFUv7uTrmVEwYXrBUG9_XJrXodktJ-torYWs7MmQcmkQTF0/s640/IMG_0207.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_3gl1 _5zz4" data-offset-key="6p5re-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><br /></span></span></span></span></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="6p5re-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"> </span></span></span><span data-offset-key="6p5re-1-0"><span data-text="true">Składniki:</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="4nf22-0-0"><br data-text="true" /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="gsor-0-0"><span data-text="true">1. Kapusta młoda 1200 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="71uh1-0-0"><span data-text="true">2. Kasza orkiszowa 200 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="5gcuh-0-0"><span data-text="true">3. Soczewica czerwona 60 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="b6b69-0-0"><span data-text="true">4. Kiełbasa drobiowa 300 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="b1oo5-0-0"><span data-text="true">5. Olej 20 ml</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="agv05-0-0"><span data-text="true">6. Masło 30 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="4ttv8-0-0"><span data-text="true">7. Przyprawy</span></span></span></span></div>
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<span class="_3gl1 _5zz4" data-offset-key="9mt14-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="9mt14-1-0"><span data-text="true">Przygotowanie:</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="6mbht-0-0"><br data-text="true" /></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="1462q-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="1462q-0-0"><span data-text="true">Siekamy młodą kapustę i wrzucamy do garnka. Dodajemy 125 ml wody. Jak pewnie wiecie kapusta będzie się dusiła pod przykryciem i mocno zmniejszy swoją objętość. Dodajemy przyprawy. Jedno gotowe </span></span><span class="_3gl1 _5zz4" data-offset-key="1462q-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/ffe/1/16/1f44f.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">👏</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="e6pb1-0-0"></span></span></span><br />
<a name='more'></a><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="e6pb1-0-0"><br data-text="true" /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="69h6h-0-0"><span data-text="true">Kaszę wrzucamy do gotującej, osolonej wody, następnie dodajemy soczewicę. Gotujemy do miękkości. Gdy kasza wraz z soczewicą jest miękka odsączamy ją na sitku. Ja dodałem masło. Masło świetnie uszlachetnia kaszę i dodaje jej smaku. Zresztą nie obawiajcie się tłuszczu. On też ma być w posiłku </span></span><span class="_3gl1 _5zz4" data-offset-key="69h6h-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/ffe/1/16/1f44f.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">👏</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="21psu-0-0"><span data-text="true">Kiełbasę pokroiłem. Wrzuciłem na patelnię na gorący olej. Smażyłem do momentu, aż się ładnie przyrumieniła. ja lubię na ostro więc dodałem paprykę </span></span><span class="_3gl1 _5zz4" data-offset-key="21psu-1-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/ffe/1/16/1f44f.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">👏</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="ncbu-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="ncbu-0-0"><br data-text="true" /></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="6td3p-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="6td3p-0-0"><span data-text="true">Posiłek przygotowany można nakładać na talerze. Jest to posiłek dla trzech, czterech osób. </span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCqF2NvKKso0PPYhfRkgKIyBYnhxc4FRDDnJtu9UAMH-dWrT-Ub7kG7IDRhGh3qSGWmlWgODFxbBgBo8-sRP2WQSfW-UA6WwVouUMqgOcVMMFxc8EEoKDa5NEIUXQosaEcltHj4jDXb2eA/s1600/IMG_0203.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCqF2NvKKso0PPYhfRkgKIyBYnhxc4FRDDnJtu9UAMH-dWrT-Ub7kG7IDRhGh3qSGWmlWgODFxbBgBo8-sRP2WQSfW-UA6WwVouUMqgOcVMMFxc8EEoKDa5NEIUXQosaEcltHj4jDXb2eA/s640/IMG_0203.jpg" width="640" /></a></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="dk94d-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="dk94d-0-0"><br data-text="true" /></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="efham-0-0" style="text-align: justify;">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="efham-0-0"><span data-text="true">Smacznego :)</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="5mv1j-0-0">
<div class="_1mf _1mj" data-offset-key="5mv1j-0-0">
<span data-offset-key="5mv1j-0-0"><br data-text="true" /></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="6e2h2-0-0">
<div class="_1mf _1mj" data-offset-key="6e2h2-0-0">
<span class="_3gl1 _5zz4" data-offset-key="6e2h2-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/fa7/1/16/1f197.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">🆗</span></span><span data-offset-key="6e2h2-1-0"><span data-text="true"> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wartość odżywcza to 1919 kcal, w tym</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="dcdru-0-0">
<div class="_1mf _1mj" data-offset-key="dcdru-0-0">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="dcdru-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span></span><span data-offset-key="dcdru-1-0"><span data-text="true">Białko 112 g</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span data-offset-key="56ap0-1-0"><span data-text="true"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="dcdru-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span></span><span data-offset-key="dcdru-1-0"><span data-text="true"></span></span></span></span>Węglowodany 211 g</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="9cbd9-0-0">
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="9cbd9-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span></span><span data-offset-key="9cbd9-1-0"><span data-text="true">Tłuszcz 67 g</span></span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTRVHu8r2Sbx9-2z_sQ0Y4LkUJC5ysFxTNt_8CzVRudvb13qNfBiosVpE_lRHKhPwHI5A-2oZnvLMjH6b-JZ5HkesIbaoH8pIKkUNOoezMotfrFqJXPwJS3BamE0Awln1la8mXSZu5tNLT/s1600/IMG_0210.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTRVHu8r2Sbx9-2z_sQ0Y4LkUJC5ysFxTNt_8CzVRudvb13qNfBiosVpE_lRHKhPwHI5A-2oZnvLMjH6b-JZ5HkesIbaoH8pIKkUNOoezMotfrFqJXPwJS3BamE0Awln1la8mXSZu5tNLT/s640/IMG_0210.jpg" width="640" /></a></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="a07g7-0-0">
<div class="_1mf _1mj" data-offset-key="a07g7-0-0">
<span data-offset-key="a07g7-0-0"><br data-text="true" /></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="750qk-0-0">
<div class="_1mf _1mj" data-offset-key="750qk-0-0">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="750qk-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/fa7/1/16/1f197.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl">🆗</span></span></span><span data-offset-key="750qk-1-0"><span data-text="true"><span style="font-size: small;"> </span>Warto wiedzieć</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="1bkur-0-0">
<div class="_1mf _1mj" data-offset-key="1bkur-0-0">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="1bkur-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span></span><span data-offset-key="1bkur-1-0"><span data-text="true">Soczewica stanowi uzupełnienia białka roślinnego. Jest bardzo wartościowa.</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="753rb-0-0">
<div class="_1mf _1mj" data-offset-key="753rb-0-0">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="753rb-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span></span><span data-offset-key="753rb-1-0"><span data-text="true">Wybierzcie dobry rodzaj masła. Pamiętajcie, że masło nie powinno być poddawane wysokim temperaturom. Unikajcie długotrwałego smażenia na nim. masło wybierzcie te, które ma największy procent tłuszczu.</span></span></span></span></div>
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<div class="" data-block="true" data-editor="en89s" data-offset-key="8jct3-0-0">
<div class="_1mf _1mj" data-offset-key="8jct3-0-0">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="font-size: small;"><span class="_3gl1 _5zz4" data-offset-key="8jct3-0-0" style="background-image: url("https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png"); background-size: 16px 16px; height: 16px; width: 16px;"><span class="_ncl"><span style="font-size: x-large;"> </span></span></span></span><span data-offset-key="8jct3-1-0"><span data-text="true">Czytajcie etykiety. Szukajcie kiełbasy z największą zawartością mięsa w 100 g. Dzięki temu unikniecie niepotrzebnych dodatków.</span></span></span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-13065808222363450072017-06-03T15:00:00.001+02:002017-07-08T14:23:56.556+02:00Parówki w cieście >>> Cały przepis >>><br />
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<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhArTR5p0lsifiT9hSbhpDeJ0Y9rHBDFoyFuy8eyfuZhGOvC_2mamcJ57AEi4-PCTDSV59QTJOwLwl15ZMLATlX0Vft5h4AnubVvbEjWvxHrE5YxdnhzVtayRAvtio5EMKmjrqywuONy0pq/s1600/IMG_0110.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1180" data-original-width="1600" height="472" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhArTR5p0lsifiT9hSbhpDeJ0Y9rHBDFoyFuy8eyfuZhGOvC_2mamcJ57AEi4-PCTDSV59QTJOwLwl15ZMLATlX0Vft5h4AnubVvbEjWvxHrE5YxdnhzVtayRAvtio5EMKmjrqywuONy0pq/s640/IMG_0110.jpg" width="640" /></a></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wczoraj przygotowałem danie które może wam przypaść do gustu<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fb4/1/16/1f958.png" width="16" /><span class="_7oe">🥘</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fb4/1/16/1f958.png" width="16" /><span class="_7oe">🥘</span></span>. To parówki w cieście. Bardzo proste i smaczne danie<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /><span class="_7oe">🤤</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /><span class="_7oe">🤤</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"></span></span></span><br />
<a name='more'></a><br /><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Składniki:<br /> 1. Parówki z szynki 500 g<br /> 2. Olej rzepakowy 15 ml<span class="text_exposed_show"><br /> 3. Mąka typ 2000, żytnia 200 g<br /> 4. Mleko 1,5 250 ml<br /> 5. Jajka 3 sztuki<br /> 6. Ser żółty 130 g<br /> 7. Pestki dyni 10 g<br /> 8. Słonecznik łuskany 10 g<br /> 9. Komosa ryżowa 10 g<br /> 10. Ostropest plamisty 10 g<br /> 11. Otręby orkiszowe 10 g<br /> 12. Szczypta soli</span></span></span><br />
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<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Przygotowanie:</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
Przyrumieniamy parówki na patelni wraz z olejem. W międzyczasie
przygotowujemy ciasto na naleśniki. Wsypujemy do naczynia mąkę, mleko,
jajka, sól. Zostawiamy jedno jajko Mieszamy do uzyskania jednolitej
masy. Wylewamy na rozgrzaną patelnię. Przyrumieniamy z obydwu stron.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Na gotowy naleśnik wkładamy parówkę, plasterek sera żółtego i zwijamy. Pędzelkiem smarujemy naleśnik rozbełtanym jajkiem.</span></span></div>
<div style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
Przygotowujemy panierkę mieląc: pestki dyni, słonecznik, komosę ryżową,
ostropest plamisty oraz otręby orkiszowe. W tak przygotowanej panierce
obtaczamy naleśnik i wkładamy do przyrumienienia na patelnię <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f3d/1/16/1f3c5.png" width="16" /><span class="_7oe">🏅</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f3d/1/16/1f3c5.png" width="16" /><span class="_7oe">🏅</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wartość odżywcza to 3193 kcal, w tym:</span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Białko - 152 g</span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Węglowodany - 164 g</span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Tłuszcz - 210 g</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCMYvLXZEnL16eSBKomlxXglEWW21PW6uXDRa00e3-cdvgVp2zymWtGqBYSnzZKpQ7Ie3p3ChTsztSxYNqm07h2HQ8A1XgvMVWca9MyAbtuXZGzSpC6mwneD0wcPx15Qq7RcFF91VhDgOO/s1600/IMG_0109.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCMYvLXZEnL16eSBKomlxXglEWW21PW6uXDRa00e3-cdvgVp2zymWtGqBYSnzZKpQ7Ie3p3ChTsztSxYNqm07h2HQ8A1XgvMVWca9MyAbtuXZGzSpC6mwneD0wcPx15Qq7RcFF91VhDgOO/s640/IMG_0109.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Pamiętajcie żeby nie zjeść wszystkiego <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f40/1/16/1f62d.png" width="16" /><span class="_7oe">😭</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /><span class="_7oe">🤤</span></span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Smacznego </span></span><br />
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<div style="text-align: center;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">__________________________________________________________________ </span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Bytomski Rafał</span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-1522751502051415982017-06-03T14:54:00.003+02:002017-06-03T14:54:23.916+02:00Ciasto marchewkowe #2<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY5U2PHgHgHuMaA_s7c9Qp-p0j2rnSplVsclAa5OpGBH_GD5IqevtjVWdJy5UjKBYokq6zB_uun514g80o3N1Uxtrrt8kxUo_RHN6lU-K3CxKRwCkQz4iRKN0K2Ng927yS-111yNyHzJXh/s1600/IMG_3365.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY5U2PHgHgHuMaA_s7c9Qp-p0j2rnSplVsclAa5OpGBH_GD5IqevtjVWdJy5UjKBYokq6zB_uun514g80o3N1Uxtrrt8kxUo_RHN6lU-K3CxKRwCkQz4iRKN0K2Ng927yS-111yNyHzJXh/s640/IMG_3365.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wiadomo, że nie samymi ćwiczeniami człowiek żyje<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f50/1/16/1f525.png" width="16" /><span class="_7oe">🔥</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f50/1/16/1f525.png" width="16" /><span class="_7oe">🔥</span></span>, jeszcze dochodzi do tego jedzonko. A na diecie fajnie zjeść coś słodkiego<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fac/1/16/1f950.png" width="16" /><span class="_7oe">🥐</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f64/1/16/1f370.png" width="16" /><span class="_7oe">🍰</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f4e/1/16/1f369.png" width="16" /><span class="_7oe">🍩</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Dzisiaj pokażę wam przepis na ciasto marchewkowe, które robiłem ostatnio:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Składniki<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f4d/1/16/1f445.png" width="16" /><span class="_7oe">👅</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f4d/1/16/1f445.png" width="16" /><span class="_7oe">👅</span></span>:<span class="text_exposed_show"><br /> 1. Marchewka 400 g<br /> 2. Mąka żytnia typ - 2000, 200 g<br /> 3. Jajka 4 sztuki<br /> 4. Cukier trzcinowy 150 g<br /> 5. Orzechy włoskie 70 g<br /> 6. Olej rzepakowy 2 łyżki<br /> 7. Łyżeczka proszku do pieczenia<br /> 8. Szczypta soli</span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Polewa<br /> 1. Mleko 3.2% 100 ml<br /> 2. Kakao 4 łyżeczki 20 g<br /> 3. Cukier 50 g<br /> 4. Wiórki kokosowe 50 g</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Przygotowanie:</span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
Ścieramy marchewkę na tarce na drobnych oczkach i dajemy do miski. W
tej chwili ustawiamy piekarnik na 180 stopni C. Oddzielamy białka od
żółtek. Białka miksujemy na sztywną pianę. Dodajemy do nich żółtka, a
następnie stopniowo wsypujemy marchewkę dalej miksując. Dodajemy cukier,
olej i mieszamy. Następnie dodajemy mąkę, a jako ostatni składnik,
pokruszone orzechy <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f64/1/16/1f370.png" width="16" /><span class="_7oe">🍰</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f64/1/16/1f370.png" width="16" /><span class="_7oe">🍰</span></span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Wlewamy całość ciasta do foremki wyłożonej papierem do pieczenia. Foremka wkładamy do piekarnika na około 60 minut</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Polewę przygotowujemy wlewając mleko do rondelka, dodajemy cukier oraz kakao. Mieszamy i doprowadzamy do wrzenia.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Ciasto wyjmujemy z piekarnika, czekamy, aż chwilę przestygnie. Dodajemy polewę i dekorujemy wiórkami kokosowymi.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Niestety trzeba poczekać, aż wystygnie i można zajadać. Smakuje jeszcze lepiej gdy ciasto robi się wspólnie z osobą bliską <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd4/1/16/1f606.png" width="16" /><span class="_7oe">😆</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd4/1/16/1f606.png" width="16" /><span class="_7oe">😆</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f54/1/16/1f925.png" width="16" /><span class="_7oe">🤥</span></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wartość odżywcza całości to 2854 kcal w tym:<br /> Białko - 72.5 g<br /> Węglowodany - 334 g<br /> Tłuszcz 136 g</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Smacznego<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /><span class="_7oe">🤤</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /></span></span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Bytomski Rafał</span></span></div>
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<br />Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-68456384520705112052017-06-03T14:41:00.001+02:002017-06-03T14:41:34.359+02:00Zupa ogórkowa<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRtdGk57FOFuNuHKkfX1pvADvgq9iGf5LS04JtwMDxHGWkV5DChLbNvngfuozYkCI_LmX0tUzOIV4H-g8X58FZa2Jz9WIoT4lMAQ6bhT__de-HF61pe1Uxk8qU5KMgcRl_EncAMUZp3Lom/s1600/aq.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRtdGk57FOFuNuHKkfX1pvADvgq9iGf5LS04JtwMDxHGWkV5DChLbNvngfuozYkCI_LmX0tUzOIV4H-g8X58FZa2Jz9WIoT4lMAQ6bhT__de-HF61pe1Uxk8qU5KMgcRl_EncAMUZp3Lom/s640/aq.jpg" width="640" /></a></div>
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;">Dzisiaj prosty przepis, a mianowicie zupa ogórkowa, którą ostatnio robiłem <span class="_5mfr _47e3"><span class="_7oe"></span></span><span class="_5mfr _47e3"></span></span></span><br />
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"> Zapytacie dlaczego jest ona wyjątkowa. Otóż dlatego, że sam ją zrobiłem.</span></span><span class="_5mfr _47e3"><span class="_7oe"></span></span><span class="_5mfr _47e3"><span class="_7oe"></span></span><span class="_5mfr _47e3"></span><br />
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<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"><span class="_5mfr _47e3"><img alt="" class="img" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" /><span class="_7oe"></span></span> Składniki:</span></span><br />
<span style="font-size: x-large;"><span style="font-family: "times" , "times new roman" , serif;"> 1. Ogórki kiszone 550 g<br /> 2. Marchew 300 g<br /> 3. Pietruszka, korzeń 200 g<br /> 4. Seler korzeniowy 200 g<br /> 5. Soczewica czerwona 100 g<br /> 6. Mięso wieprzowe z szynki 250 g<br /> 7. Cebula 2 sztuki, 150 g<br /> 8. Ziemniaki 300 g<br /> 9. Por oraz lubczyk.<br /> 10. Śmietana 18%, 5 łyżek 75 g<br /> 11. Przyprawy: sól, pieprz, ziele angielskie.</span></span><br />
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<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span><span style="font-size: x-large;"> </span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Przygotowanie:</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
Oczywiście na na początku zajmujemy się wywarem warzywnym. Wlewamy do
garnka zimną wodę, stawiamy na mały ogień. Do wody wędrują wszystkie
warzywa, wcześniej obrane oraz pocięte. Jedną cebulę, osobiście
delikatnie przypalam nad ogniem, aby miała więcej smaku. Do tego
oczywiście przyprawy: pieprz, sól oraz ziele angielskie. Gotujemy do
miękkości warzyw. Warzywa wyciągamy z wody. Potarłem je na tarce, a
następnie wróciły do zupy.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Dodałem soczewicę oraz ziemniaki
pokrojone w kostkę. Zagotowałem, aż ziemniaki i soczewica zmiękną.
Siekamy cebulę, dodajemy ją do mięsa mielonego i formujemy kulki. Takie
kulki powędrowały do zupy.</span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Na koniec oczywiście najważniejsze, czyli ogórki kiszone, które trzemy na tarce. Doprowadzamy zupę do wrzenia.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Ostatnią czynnością jest zahartowanie i dodanie śmietany. Doprawienie. Zupa gotowa</span></span> <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /><span class="_7oe">🤤</span></span><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/fd3/1/16/1f924.png" width="16" /><span class="_7oe">🤤</span></span><br />
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<span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f22/1/16/1f192.png" width="16" /><span class="_7oe"></span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Wartość odżywcza to 1491 kcal, w tym<br /> <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Białko - 103,7 g<br /> <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Węglowodany - 184 g<br /> <span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Tłuszcz - 13.5 g</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ONM_TOWy094W6E1qYKRrZZs8t-RBHY1pvTBZRwozHTXHiT-NybPNs2g1VQa8DaCFIS8r0ocjR3H7_13EdJiG-Pm0iSat41Ke_4xyR_Nfkl4VDoPorvoYsMJ6Q_gMXcuppUn1L1N3K20a/s1600/IMG_0195.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4ONM_TOWy094W6E1qYKRrZZs8t-RBHY1pvTBZRwozHTXHiT-NybPNs2g1VQa8DaCFIS8r0ocjR3H7_13EdJiG-Pm0iSat41Ke_4xyR_Nfkl4VDoPorvoYsMJ6Q_gMXcuppUn1L1N3K20a/s640/IMG_0195.jpg" width="640" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Smacznego</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"></span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f22/1/16/1f192.png" width="16" /><span class="_7oe"></span></span></span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Plusy robienia zupy:</span></span><br />
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"></span></span><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Mała kaloryczność.</span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Często
zapomina się również o białku roślinnym. Zachęcam was do jego
spożywania. W tym wypadku była to soczewica, która dodatkowo zagęszcza
zupę.</span></span> <span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span class="_5mfr _47e3"><img alt="" class="img" height="16" src="https://static.xx.fbcdn.net/images/emoji.php/v9/f9e/1/16/27a1.png" width="16" /><span class="_7oe"></span></span>Świadomość zrobienia czegoś samemu. Bezcenna.</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Zapraszam po więcej przepisów, wiedzy oraz wszystkiego co jest związane z zdrowym stylem życia.</span></span><br />
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<br />Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-55773962779997943022017-06-03T14:34:00.001+02:002017-06-03T14:34:51.746+02:00Aminokwasy BCAA<div style="text-align: justify;">
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<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
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mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-fareast-language:EN-US;}
</style>
<![endif]-->
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Cześć. W tym
poradniku zajmiemy się znaczeniem białka w diecie, a dokładniej będą nas
interesować aminokwasy rozgałęzione BCAA. Czy ich przyjmowanie jest konieczne ?
Czy warto się nimi suplementować. Na to wszystko odpowiem w tym poradniku. Film
jest stworzony dzięki zapytaniu na moim profilu FB. Krzysiu poradnik specjalnie
dla Ciebie. Zapraszam również wszystkich innych.</span></span></span></div>
<div class="MsoNormal">
<br /></div>
<a name='more'></a><br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Zacznijmy od
początku. Białko jest jednym z składników odżywczych. Jest ono głównie budulcem
w naszym ciele. Jednakże może stać się w pewnych warunkach paliwem dla naszego
organizmu.</span></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBJqTqW8FRUaigiGqmeVLVI4OfzkTor-ouraqGP8LLR1lqjpfNoT2rgqzj0rfIcvzMyH0FTK-MK-bxd8B0AJYyIbKBRrThUc0zF5JfTDkkrHXHb98Xx7QVlGDIajmi1IhUCCVPyrq5C4Y/s1600/jajo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="533" data-original-width="800" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBJqTqW8FRUaigiGqmeVLVI4OfzkTor-ouraqGP8LLR1lqjpfNoT2rgqzj0rfIcvzMyH0FTK-MK-bxd8B0AJYyIbKBRrThUc0zF5JfTDkkrHXHb98Xx7QVlGDIajmi1IhUCCVPyrq5C4Y/s640/jajo.png" width="640" /></a></span></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Białko
stanowi 20% masy naszego ciała. Jest ono odpowiedzialne za wiele procesów
życiowych. Buduje nasze komórki, hormony czy enzymy. Jest składową ścięgien,
paznokci, skóry, włosów. Reguluje również wiele procesów metabolicznych.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Elementem
podstawowym białek są aminokwasy<span style="color: red;"></span>. Przyjżyjmy im się dokładnie. Aminokwasów jest 20 a oto
one. Izoleucyna, Leucyna Walina, te trzy aminokwasy to właśnie aminokwasy
rozgałęzione BCAA. Następnie lizyna, metionina, fenyloalanina, treonina oraz
tryptofan. Ta cała grupa to tzw aminokwasy egzogenne lub inaczej aminokwasy
podstawowe, niezbędne (EAA) </span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2_-UhUUTHc93rgxM6IM57Nhyphenhyphenb3CbvV92OwRWF9uJHfKUXaIISRspucVbG98oHRRKd1cOthvYANvfC_kVnB0-V8dD1cdET6-kO79O_swka-dIxE1h-QHpjCF5fGGXppaWJERHJ9JwZlQXS/s1600/bc.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="813" data-original-width="1600" height="324" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2_-UhUUTHc93rgxM6IM57Nhyphenhyphenb3CbvV92OwRWF9uJHfKUXaIISRspucVbG98oHRRKd1cOthvYANvfC_kVnB0-V8dD1cdET6-kO79O_swka-dIxE1h-QHpjCF5fGGXppaWJERHJ9JwZlQXS/s640/bc.png" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 18.0pt; line-height: 107%;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">Przyjżyjmy
się drugiej grupie czyli aminokwasom engogennym nazywanych inaczej niepodstawowymi,
nie niezbędnymi (NEAA). Są to Alanina, Arginina, Asparagina, kwas asparaginowy,
kwas glutaminowy, glutamina, Glicyna, prolina i seryna.</span></span> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Istnieje
również grupa aminokwasów półegzogennych, czyli względnie niezbędnych. Są to
Cysteina, tyrozyna, histydyna.</span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Zastanawiacie
się zapewne co to są aminokwasy egzo i endogenne. Już wam to wytłumaczę. Aby
było prościej stosujmy nazwę aminokwasy endo i egzogenne</span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Aminokwasy
egzogenne to takie które nasz organizm
nie jest w stanie syntetyzować, a więc musimy je przyjąć wraz z posiłkiem. W
tej grupie są właśnie aminokwasy rozgałęzione BCAA. Aminokwasy endogenne to
takie które organizm potrafi sam syntetyzować czyli wytworzyć w naszym ciele z
innych związków. Z kolei aminokwasy półegzogenne to takie które organizm
potrafi syntetyzować z aminokwasów egzogennych. </span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Nas
interesują aminokwasy rozgałęzione czyli BCAA, przyjrzyjmy im się dokładniej.
Izoleucyna, Leucyna i Walina.</span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Aminokwasy
te charakteryzują się alifatycznymi łańcuchami bocznymi, które są rozgałęzione.</span></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETdbPmKMfJV1BQIDTpwK9NTp17aNYwpxLGmr9ad665_H4hH4FsA1BY9G2oQOa4jt1b5q6p1MiSm8ri8aB3rw5MBnFiHgIEj-ZJFTmgS3lIaTS4550UJ_RJAEuSqbam-lUA2PFjKF28hc3/s1600/fg.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgETdbPmKMfJV1BQIDTpwK9NTp17aNYwpxLGmr9ad665_H4hH4FsA1BY9G2oQOa4jt1b5q6p1MiSm8ri8aB3rw5MBnFiHgIEj-ZJFTmgS3lIaTS4550UJ_RJAEuSqbam-lUA2PFjKF28hc3/s640/fg.png" width="640" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Aminokwasy
rozgałęzione BCAA w pewnych okolicznościach mogą zostać wykorzystane jako
substrat energetyczny. Dzieje się to szczególnie podczas treningu
wytrzymałościowego, siłowego. Aktywność fizyczna wiąże się z zwiększonym
rozpadem białek w trakcie treningu i po nim. Proteiny wspomagają regenerację
masy mięśniowej. Dlatego też nasze omawiane aminokwasy są tak istotne, gdyż przy
dużym braku węglowodanów mogą być one syntetyzowane z naszych mięśni.</span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Trening
wyzwala enzym który głównie jako paliwo będzie wykorzystywał aminokwasy. Im
trening intensywniejszy i dłuższy tym więcej aminokwasów będzie wykorzystanych.
Ilość wykorzystanych węglowodanów jest zależna od dostępności węglowodanów.
Badania pokazują jednoznacznie ile wynoszą zapasy węglowodanów to około 1600 –
2000 kcal, a więc podczas treningu o średniej i wysokiej intensywności białka
nie będą znacząco wykorzystane jako substrat energetyczny. </span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Badania
pokazują, iż jeśli zapasy węglowodanów są nie wystarczające ilość energii
pozyskanej z białek może wynieść 15%. Gdy natomiast glikogen jest dostępny jest
to odpowiednio 5%.</span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Czy
aminokwasy rozgałęzione BCAA są niezbędne. Tak! Czy warto je suplementować. Nie
koniecznie. Dlaczego ?</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Ważna jest
tutaj biodostępność aminokwasów w diecie. Czy są one dostępne w pożywieniu czy
też należy je suplementować. Produkty zawierające osiem egzogennych aminokwasów
to tzw. Białka kompletne. Należą do nich<span style="color: red;"> </span>jaja,
mięso, ryby, owoce morza, drób oraz soja. Stosunek aminokwasów egzo i endogennych determinuje również
biodostępność produktów białkowych w diecie bądź w suplementach. Kluczowa jest
tutaj wartość biologiczna, czyli najlepszy stosunek wszystkich aminokwasów. A
taki bez problemu możemy skomponować w naszym jadłospisie bez stosowania
suplementów.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Czy są w
pokarmie produkty o możliwie najwyższej wartości biologicznej. Odpowiedź brzmi
TAK. Jajko ma ta wartość na poziomie 100 i jest białkiem wzorcowym. A produkty
jak mięso, ryby, drób, owoce morza, soja mają tą wartość od 70 do 100 czyli
również wysoko. Powtórzę jeszcze raz możliwe jest skomponowanie diety o
odpowiedniej wartości aminokwasów BCAA. </span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Czy warto
więc stosować suplementy BCAA, czy dają one efekt. Raczej tak. Czy potwierdzają
to badania. Niekoniecznie. Czy można zaspokoić wartości aminokwasów
rozgałęzionych w diecie. Tak.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;">Podsumujmy. </span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"><span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"></span></span><span style="line-height: 107%;"> 1. Aminokwasy rozgałęzione BCAA są
niezbędne w naszej diecie.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoListParagraphCxSpMiddle" style="text-align: justify; text-indent: -18pt;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> 2.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="line-height: 107%;">Aminokwasy rozgałęzione BCAA
przyśpieszają naprawę i wzrost mięśni. Powodują szybsze odzyskiwanie sił po
wysiłku.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoListParagraphCxSpMiddle" style="text-align: justify; text-indent: -18pt;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> 3.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="line-height: 107%;">BCAA stanowi około 1/3 tkanki
mięśniowej co wskazuje na ich zwiększone zapotrzebowanie podczas przeciążenia
mięśniowego.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoListParagraphCxSpMiddle" style="text-align: justify; text-indent: -18pt;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> 4.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="line-height: 107%;">Najskuteczniej można uzupełnić BCAA w
formie naturalnej. Literka L przed nazwą aminokwasu.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoListParagraphCxSpMiddle" style="text-align: justify; text-indent: -18pt;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> 5.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="line-height: 107%;">Typowe porcje to izoleucyna 150-600
mg, leucyna 250-1000 mg, walina 150-600 mg dziennie na czczo.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoListParagraphCxSpMiddle" style="text-align: justify; text-indent: -18pt;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> 6.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="line-height: 107%;">Biodostępność aminokwasów w diecie
jest wystarczająca. Stosowanie suplementów. białkowych jest wygodne i w bardzo
łatwy sposób można uzupełnić ich braki.</span></span></span></div>
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;">
</span></span><br />
<div class="MsoListParagraphCxSpLast" style="text-align: justify; text-indent: -18pt;">
<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> 7.<span style="font-feature-settings: normal; font-kerning: auto; font-language-override: normal; font-size-adjust: none; font-stretch: normal; font-style: normal; font-synthesis: weight style; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span><span style="line-height: 107%;">Do zbudowania masy mięśniowej
potrzebny jest kompleks wszystkich 20 aminokwasów.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> Artykuł ma na celu, aby obiektywnie podejść do tematu stosowania aminokwasów BCAA i czy wybrać je w formie pożywienia czy też stosowanych suplementów. Decyzja tak naprawdę należy do was i musicie ją podjąć sami.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"><br /></span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><span style="line-height: 107%;"> Mam nadzieję, że wam pomogłem, trzymajcie się. Cześć.</span></span></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"> Bytomski Rafał</span></span></div>
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<br />Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-2400375812351754572017-06-02T22:12:00.000+02:002017-06-03T15:12:33.155+02:00Rozciąganie (stretching)<br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJCqeOT3LXyEcV19tA0q09U3wBEeA9GKVUdqfX2rpU5__WchzV1m95xYHN3eF6Yzk70QcMdPsYpuYMkAX20evS3YorA6bEWLGc6Ufx8L4ja1t8QJCuWvaLI8Y5F1u8hFXPojWhXiny1ou/s1600/stretching.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="104" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTJCqeOT3LXyEcV19tA0q09U3wBEeA9GKVUdqfX2rpU5__WchzV1m95xYHN3eF6Yzk70QcMdPsYpuYMkAX20evS3YorA6bEWLGc6Ufx8L4ja1t8QJCuWvaLI8Y5F1u8hFXPojWhXiny1ou/s640/stretching.png" width="640" /></a></span></div>
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<span style="font-size: large;">Stretching służy zwiększeniu ruchomości w stawie. Dla każdego stawu jest przewidziana optymalna ruchomość związana z jego codziennym funkcjonowaniem. Wiele dyscyplin sportowych jak: </span><br />
<a name='more'></a><span style="font-size: large;">gimnastyka, street workout, kulturystyka, taniec, sztuki walki, biegi sprinterskie i wiele innych wymaga większego zakresu ruchomości w stawie. Stretching jest również użyteczny podczas wykonywania codziennych czynności.</span></div>
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<div style="text-align: justify;">
<span style="font-size: large;">Możemy wyróżnić cztery rodzaje rozciągania podczas wykonywania ćwiczeń: statyczne, mobilizacyjne, PNF (proprioreceptywne torowanie) i balistyczne.</span></div>
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<span style="font-size: large;"><u><b>Rozciąganie statyczne</b></u> - polega na wykonywaniu łagodnych rozciągnięć o charakterze progresywnym.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><u><b>Stretching mobilizujący (uruchamiający)</b></u> - wykorzystuje pełen zakres ruchu.</span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><u><b>Rozciąganie PNF</b></u> - wykorzystuje określone techniki do stymulacji mięśni i ścięgien z zwiększającym się zakresem ruchu i oporem. Zazwyczaj w tej metodzie jest pomaga nam partner.</span></div>
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<span style="font-size: large;"><u><b>Rozciąganie balistyczne (sprężynujące)</b></u> - wykorzystuje łagodne poruszanie się do pozycji statycznej.</span></div>
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<span style="font-size: large;">Statyczne rozciąganie jest stosunkowo bezpieczne i przez to łatwe dla wykonania dla osób początkujących. Sprawdza się jako wyciszenie po intensywnym treningu. Rozciąganie mobilizacyjne jest najbardziej funkcjonalne, a więc przydatne przy wykonywaniu codziennych czynności. PNF i rozciąganie balistyczne są bardziej zaawansowane, a więc ich stosowanie powinno być wsparte fachową poradą. Jest również bardziej kontuzjogenne. Przy wykonywaniu wszystkich rodzajów ćwiczeń rozciągających należy robić je przemyślanie oraz świadomie. Należy dobrze czuć poszczególne części swojego ciała oraz umieć potrafić odróżnić właściwy ból od tego złego związanego z urazem.</span></div>
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<span style="font-size: large;">Opinie na temat stosowania stretchingu są różne. Jednak brak rozciągnięcia wpływa na niewłaściwą postawę ciała, ogranicza swobodę i obszerność ruchów, zwiększa naprężenie mięśni, a przez to wzrasta ryzyko urazów. Na poziom osobniczy gibkości mają wpływ: czynniki genetyczne, wiek, płeć, poziom aktywności fizycznej. Ludzie o mniejszym poziomie aktywności fizycznej są mniej elastyczni. Gibkość zmniejsza się również wraz z wiekiem.</span></div>
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<span style="font-size: large;">Istotna jest również relacja pomiędzy siłą, a elastycznością. Mięśnie pracujące w układzie agonista - antagonista tzn. część mięśni pracuje wspólnie, a część przeciwstawnie do siebie. W grupach pracujących przeciwstawnie (antagonistycznie) zaburzenie pracy jednej grupy upośledza drugą. Jeśli np. prostownik grzbietu jest zbyt napięty będzie on ograniczał mięśnie brzucha do pełnego skurczu. Podobnie ma się sytuacja z mięśniem dwugłowym, a trójgłowym ramienia. W przypadkach zaburzeń postawy jedne mięśnie będą naprężone inne rozciągnięte i osłabione. Napięte mięśnie wymagają rozciągnięcia. A rozciągnięte są osłabione, a więc wymagają wzmocnienia. Trening funkcjonalny mówi iż jedną z najlepszych metod rozciągnięcia mięśni napiętych przez wadliwą postawę jest wzmocnienie mięśni działających przeciwstawnie.</span></div>
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<span style="font-size: large;">Większość poniższych ćwiczeń będzie związana z rozciąganiem statycznym. Wyszczególnijmy więc ogólne zasady dla stosowania tych ćwiczeń.</span><br />
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<b><u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Rozciąganie mięśnia trójgłowego stojąc</span></span></u></b></div>
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<span style="font-size: large;"><u><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large;">Podciąganie nóg do klatki piersiowej leżąc na plecach</span></span></u></span><br />
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<span style="font-size: x-large;"><u><span style="font-family: "arial" , "helvetica" , sans-serif;">Rozciąganie mięśni pośladkowych leżąc na plecach</span></u></span><br />
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<u><span style="font-size: x-large;">Rozciąganie mięśni kulszowo - goleniowych w leżeniu na plecach </span></u></div>
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<u><span style="font-size: x-large;">Rozciąganie głębokich rotatorów zewnętrznych bioder leżąc na plecach </span></u></div>
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<u><span style="font-size: x-large;">Rotacja biodra w pozycji siedząc</span></u><br />
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<u><span style="font-size: x-large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">R</span><span style="font-family: "arial" , "helvetica" , sans-serif;">ozciąganie mięśnia biodrowo - lędźwiowego w klęku jednonóż</span></span></u><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">mgr Rafał Bytomski</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: x-large; line-height: 115%;"><a href="https://www.youtube.com/channel/UCKvhF7KxrlHco_ETek2UJRQ">LINK>>>>YOUTUBE<<<<LINK</a> </span>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-7931159536106033902017-05-31T12:30:00.001+02:002017-06-03T15:07:39.643+02:00Ćwiczenia całego ciała<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Skupimy się tutaj na dynamicznych ćwiczeniach siłowych jak: podrzut, rwanie i martwy ciąg. Przy wykonywaniu powyższych ćwiczeń bardzo istotna jest umiejętność motoryczna jaką jest moc. Moc jest połączeniem szybkości i siły oraz jest niezbędna przy wykonywaniu dynamicznych ruchów. Czyli takich które są związanie z gwałtownym i szybkim działaniem.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Przyjmijmy zasadę, iż podnoszony ciężar określimy jako procent maksymalnego powtórzenia (maksymalny ciężar który możesz poprawnie podnieść). Jeśli przy wykonywaniu danego ćwiczenia wykorzystamy 30% maksymalnego ciężaru to zwiększy się prędkość, a więc będziemy poprawiać aspekt szybkościowy. Jeśli wykorzystamy 60% maksymalnego ciężaru to będziemy poprawiać aspekt siłowy. Obciążenia pomiędzy 30%, a 60% będą w równym stopniu akcentować element szybkościowy jak i siłowy.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Początkujący powinni zacząć od wartości 30% swojego maksymalnego obciążenia i skupić się na poprawnej technice ruchu. Skrajne prędkości i obciążenia będą zdecydowanie zwiększać ryzyko kontuzji.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Ten typ ćwiczeń powinien być wykonywany przy nadzorze i poparty odpowiednią instrukcją. Są to ćwiczenia zaawansowane które wymagają odpowiedniego przygotowania fizycznego. Ćwiczenia te mogą powodować poważne urazy.</span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> <u><span style="font-size: x-large;">Martwy ciąg na ugiętych nogach</span></u></span></span></div>
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<u><span style="font-size: x-large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Zarzucanie sztangi na klatkę piersiową (pierwsza faza podrzutu)</span></span></u></div>
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<u><span style="font-size: x-large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Podrzut sztangi</span></span></u></div>
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<u><span style="font-size: x-large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Rwanie sztangi</span></span></u></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;"> mgr Rafał Bytomski</span></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">Kamil Spalik</span></span></span><br />
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="line-height: 115%;">ODWIEDŹ MOJE PROFILE</span></span></span></div>
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Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-45310372734901382562016-04-03T19:08:00.000+02:002016-04-03T19:08:29.669+02:00Krem z ciecierzycy z pomidorami<span style="font-size: large;"><b>KREM Z CIECIERZYCY Z POMIDORAMI</b></span><br />
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<span style="font-size: large;">SKŁADNIKI:<br /> - 300 g ciecierzycy<br /> -1 cebula<br /> -łodyga selera naciowego<span class="text_exposed_show"><br /> -2 ząbki czosnku<br /> -1 puszka pomidorów <br /> -sól, pieprz, chili</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show"><span class="text_exposed_show">PRZYGOTOWANIE:<br /> Ciecierzyce należy
namoczyć przez ok. 10 h w zimnej wodzie,a następnie odcedzić i opłukać
zalać świeżą woda, posolić 1 łyżką soli i ugotować do miękkości tak z
godzinę wraz z cebulą i selerem. W drugim garnku podsmażyć czosnek z
odrobiną oliwy i dodać pomidory i gotować chwilę. Następnie dodajemy
ugotowaną ciecierzycę wraz z cebulą i selerem i gotujemy z 5
min. Następnie dodajemy wodę z gotowania ciecierzycy i gotujemy jeszcze
15 minut następnie blendujemy. Doprawiamy solą i pieprzem oraz chili i
jeszcze gotujemy z 10 minut.<br /> Smaczna i zdrowa zupka :) </span></span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5fSoqI8MdogE6DW41rVYH5bdbcyHUWBy6boTHbnize94_4UdN1puJRtyvS_JWu-16jMerR9ZoDox55M_2cZkpXo7qj1Sd53g-n5t1OjCK1kITjTRFlhMGLmpquySyG3v1TflLvqzNRrt1/s1600/krem.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5fSoqI8MdogE6DW41rVYH5bdbcyHUWBy6boTHbnize94_4UdN1puJRtyvS_JWu-16jMerR9ZoDox55M_2cZkpXo7qj1Sd53g-n5t1OjCK1kITjTRFlhMGLmpquySyG3v1TflLvqzNRrt1/s400/krem.jpg" width="381" /></a></div>
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<span style="font-size: large;"><span class="text_exposed_show"><span class="text_exposed_show">Ciecierzyca zawiera ok 25% białka może
zastąpić mięso.Jest bogata w fosfor, potas i większość witamin z grupy
B, żelazo oraz błonnik<u><i>.</i></u><i class="_4-k1 img sp_fM-mz8spZ1b sx_5371b4"><u></u></i><br /> WARTOŚĆ ODŻYWCZA całej zupy to 1200 kcal <br /> Białko - 65 g<br /> Tłuszcz - 19 g<br /> Węglowodany- 205 g<br /> Błonnik - 52 g<br /> 1 porcja kremu 400 g to 160 kcal</span>.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">właścicielka DIETA-VIT</span></span></span></span></span></span></div>
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<span style="font-size: large;"><span class="text_exposed_show"> </span><b> </b></span>Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.comtag:blogger.com,1999:blog-4955863084077177328.post-69094836991645249102016-04-03T19:07:00.000+02:002016-04-03T19:07:02.425+02:00Muffinki z jabłkiem i marchewką<b><span style="font-size: large;">MUFFINKI Z JABŁKIEM I MARCHEWKĄ </span></b><br />
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<span style="font-size: large;">A to takie muffinki jak najdzie ochota na coś zdrowszego niż sklepowe
ciastka pełne ulepszaczy, syropu fruktozowo-glukozowego, oleju palmowego
itp:) <br /> Babeczki 12 sztuk <br /> SKŁADNIKI:<span class="text_exposed_show"><br /> - 1 średnie jabłko<br /> -1 średnia marchewka<br /> -2 szkl.mąki pełnoziarnistej<br /> -szczypta soli<br /> -1 łyżeczka sody<br /> - 1 łyżeczka proszku do pieczenia<br /> - 1 łyżeczka cynamonu<br /> -1/2 imbiru<br /> - 1/4 szkl jogurtu naturalnego<br /> -1/4 oleju rzepakowego<br /> -3/4 szkl cukru brązowego <br /> - 2 jajka <br /> - garść orzechów włoskich<br /> DODATKOWO: <br /> 2 łyżki cukru brązowego i 1 łyżka cynamonu do posypania</span></span><br />
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<span style="font-size: large;"><span class="text_exposed_show"><span class="text_exposed_show">PRZYGOTOWANIE:<br /> Mąkę przesiewamy z
soda, proszkiem i przyprawami .Jabłko i marchew ścieramy na tarce o
grubych oczkach.Jajka ubijamy z cukrem na białą masę dodajemy olej i
jogurt, potem wsypujemy mąkę po troszku i orzechy włoskie posiekane.Masę
przekładamy do foremki muffinkowej z papilotami lub bez papilotów to
musimy posmarować formę masłem.Pieczemy 20 minut w temp. 180 stopni. Są
smaczne i wilgotne w środku chrupiące</span>.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">właścicielka DIETA-VIT</span></span></span></span></span></span></div>
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<span style="font-size: large;"> </span>Bytomski Rafał trener personalnyhttp://www.blogger.com/profile/03367422921993874492noreply@blogger.com