{"id":15738,"date":"2025-12-12T15:11:26","date_gmt":"2025-12-12T14:11:26","guid":{"rendered":"https:\/\/merowayadventure.com\/?p=15738"},"modified":"2026-05-03T16:27:13","modified_gmt":"2026-05-03T14:27:13","slug":"co-jesc-w-himalajach-dieta-podczas-trekkingu-w-nepalu","status":"publish","type":"post","link":"https:\/\/merowayadventure.com\/en\/co-jesc-w-himalajach-dieta-podczas-trekkingu-w-nepalu\/","title":{"rendered":"Dieta i od\u017cywianie podczas trekkingu \u2013 co je\u015b\u0107 w Himalajach"},"content":{"rendered":"<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_7c27b4-b3, .wp-block-kadence-advancedheading.kt-adv-heading15738_7c27b4-b3[data-kb-block=\"kb-adv-heading15738_7c27b4-b3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_7c27b4-b3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_7c27b4-b3[data-kb-block=\"kb-adv-heading15738_7c27b4-b3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_7c27b4-b3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_7c27b4-b3[data-kb-block=\"kb-adv-heading15738_7c27b4-b3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_7c27b4-b3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_7c27b4-b3\">Wst\u0119p<\/h2>\n\n\n\n<p>Trekking w Himalajach to wielodniowy wysi\u0142ek fizyczny w warunkach, w kt\u00f3rych organizm zu\u017cywa znacznie wi\u0119cej energii ni\u017c zwykle. Ka\u017cdy dzie\u0144 to kilka godzin marszu, przewy\u017cszenia i zmienne warunki pogodowe. Dlatego spos\u00f3b od\u017cywiania ma ogromny wp\u0142yw na samopoczucie, regeneracj\u0119 i bezpiecze\u0144stwo. W Nepalu nie znajdziesz luksusowej kuchni, ale lokalne lodge i restauracje oferuj\u0105 jedzenie, kt\u00f3re dostarcza energii i sprawdza si\u0119 na du\u017cej wysoko\u015bci.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_2a1964-91, .wp-block-kadence-advancedheading.kt-adv-heading15738_2a1964-91[data-kb-block=\"kb-adv-heading15738_2a1964-91\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_2a1964-91 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_2a1964-91[data-kb-block=\"kb-adv-heading15738_2a1964-91\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_2a1964-91 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_2a1964-91[data-kb-block=\"kb-adv-heading15738_2a1964-91\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_2a1964-91 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_2a1964-91\">Tradycyjne jedzenie w Nepalu<\/h2>\n\n\n\n<p>Podstaw\u0105 diety w Himalajach jest <strong>dal bhat<\/strong> \u2013 zestaw sk\u0142adaj\u0105cy si\u0119 z ry\u017cu, soczewicy i warzyw. To potrawa syc\u0105ca, bogata w w\u0119glowodany i \u0142atwa do przygotowania, dlatego znajdziesz j\u0105 w ka\u017cdej wiosce. Nepalczycy m\u00f3wi\u0105 \u017cartobliwie \u201edal bhat power, 24 hour\u201d \u2013 i faktycznie, to danie daje si\u0142\u0119 na ca\u0142y dzie\u0144.<\/p>\n\n\n\n<p>Poza tym cz\u0119sto serwowane s\u0105 makarony, ziemniaki, placki chapati, zupy warzywne oraz momo \u2013 piero\u017cki gotowane na parze, nadziewane warzywami lub mi\u0119sem. Mi\u0119so pojawia si\u0119 rzadziej, szczeg\u00f3lnie na wy\u017cszych wysoko\u015bciach, bo jego transport i przechowywanie jest trudne, niespecjalnie te\u017c rekomendujemy konsumowanie mi\u0119sa w trakcie trekkingu, chyba, \u017ce masz pewno\u015b\u0107 co do jego \u015bwie\u017co\u015bci.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_4d0386-f3, .wp-block-kadence-advancedheading.kt-adv-heading15738_4d0386-f3[data-kb-block=\"kb-adv-heading15738_4d0386-f3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_4d0386-f3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_4d0386-f3[data-kb-block=\"kb-adv-heading15738_4d0386-f3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_4d0386-f3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_4d0386-f3[data-kb-block=\"kb-adv-heading15738_4d0386-f3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_4d0386-f3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_4d0386-f3\">Co je\u015b\u0107 podczas trekkingu?<\/h2>\n\n\n\n<p>Najwa\u017cniejsze s\u0105 <strong>w\u0119glowodany<\/strong> \u2013 to one dostarczaj\u0105 energii potrzebnej do marszu. Ry\u017c, makarony, ziemniaki i warzywa powinny stanowi\u0107 podstaw\u0119 posi\u0142k\u00f3w. T\u0142uste i ci\u0119\u017ckie dania lepiej ograniczy\u0107, bo na wysoko\u015bci trawienie dzia\u0142a wolniej.<\/p>\n\n\n\n<p>Warto zabra\u0107 ze sob\u0105 tak\u017ce przek\u0105ski: orzechy, suszone owoce, batoniki energetyczne czy \u017cele. W lodge jedzenie jest monotonne, a takie dodatki urozmaicaj\u0105 diet\u0119 i daj\u0105 szybki zastrzyk energii w trakcie marszu.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_0f7fff-83, .wp-block-kadence-advancedheading.kt-adv-heading15738_0f7fff-83[data-kb-block=\"kb-adv-heading15738_0f7fff-83\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_0f7fff-83 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_0f7fff-83[data-kb-block=\"kb-adv-heading15738_0f7fff-83\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_0f7fff-83 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_0f7fff-83[data-kb-block=\"kb-adv-heading15738_0f7fff-83\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_0f7fff-83 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_0f7fff-83\">P\u0142yny i nawadnianie<\/h2>\n\n\n\n<p>Na wysoko\u015bci organizm szybciej si\u0119 odwadnia, dlatego podczas trekkingu nale\u017cy pi\u0107 <strong>3\u20134 litry p\u0142yn\u00f3w dziennie<\/strong>. Najlepsza jest woda przegotowana, filtrowana albo uzdatniana tabletkami, warto rozwa\u017cy\u0107 uzupe\u0142nianie elektrolitami. Alkohol nie jest zalecany, przez nas mocno nierekomendowany &nbsp;\u2013 os\u0142abia organizm i utrudnia aklimatyzacj\u0119, powy\u017cej pewnej wysoko\u015bci \u2013 absolutnie zabroniony. Popularny w Nepalu jest nap\u00f3j masala tea (herbata z mlekiem i przyprawami), kt\u00f3ry rozgrzewa i dodaje energii, jak r\u00f3wnie\u017c ginger lemon tea, kt\u00f3ry cz\u0119sto robimy r\u00f3wnie\u017c po powrocie z Himalaj\u00f3w przypominaj\u0105c sobie popo\u0142udniowe odpoczynki w schroniskach z kubkiem tego szczeg\u00f3lnego napoju mocy.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_0a4fd3-b3, .wp-block-kadence-advancedheading.kt-adv-heading15738_0a4fd3-b3[data-kb-block=\"kb-adv-heading15738_0a4fd3-b3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_0a4fd3-b3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_0a4fd3-b3[data-kb-block=\"kb-adv-heading15738_0a4fd3-b3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_0a4fd3-b3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_0a4fd3-b3[data-kb-block=\"kb-adv-heading15738_0a4fd3-b3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_0a4fd3-b3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_0a4fd3-b3\">Suplementy i witaminy<\/h2>\n\n\n\n<p>D\u0142ugie trekkingi cz\u0119sto oznaczaj\u0105 diet\u0119 ubog\u0105 w \u015bwie\u017ce produkty. Dlatego warto zabra\u0107 podstawowe witaminy i minera\u0142y: witamin\u0119 C, magnez, elektrolity w tabletkach musuj\u0105cych. To prosty spos\u00f3b, by zapobiec skurczom mi\u0119\u015bni i spadkom odporno\u015bci, ale te\u017c urozmaicenie smaku wody podczas trekkingu.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_70809f-76, .wp-block-kadence-advancedheading.kt-adv-heading15738_70809f-76[data-kb-block=\"kb-adv-heading15738_70809f-76\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_70809f-76 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_70809f-76[data-kb-block=\"kb-adv-heading15738_70809f-76\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_70809f-76 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_70809f-76[data-kb-block=\"kb-adv-heading15738_70809f-76\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_70809f-76 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_70809f-76\">Czego unika\u0107?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Surowej wody z kranu czy rzek \u2013 zawsze filtruj lub gotuj.<\/li>\n\n\n\n<li>Sa\u0142atek i surowych warzyw \u2013 mog\u0105 by\u0107 myte w niepewnej wodzie.<\/li>\n\n\n\n<li>Ci\u0119\u017ckich i t\u0142ustych da\u0144 \u2013 organizm na wysoko\u015bci i tak pracuje na granicy wydolno\u015bci.<\/li>\n<\/ul>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading15738_003e64-10, .wp-block-kadence-advancedheading.kt-adv-heading15738_003e64-10[data-kb-block=\"kb-adv-heading15738_003e64-10\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading15738_003e64-10 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading15738_003e64-10[data-kb-block=\"kb-adv-heading15738_003e64-10\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading15738_003e64-10 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading15738_003e64-10[data-kb-block=\"kb-adv-heading15738_003e64-10\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading15738_003e64-10 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading15738_003e64-10\">Podsumowanie<\/h2>\n\n\n\n<p>Dieta w Himalajach opiera si\u0119 na prostych, lokalnych produktach \u2013 ry\u017cu, soczewicy, warzywach i m\u0105cznych potrawach. To jedzenie, kt\u00f3re najlepiej sprawdza si\u0119 w warunkach g\u00f3rskich, bo daje energi\u0119 i jest \u0142atwe do przygotowania. Odpowiednie od\u017cywianie i nawadnianie to klucz, by zachowa\u0107 si\u0142\u0119 i cieszy\u0107 si\u0119 trekkingiem bez zb\u0119dnych problem\u00f3w zdrowotnych.<\/p>\n\n\n<style>.wp-block-kadence-advancedgallery.kb-gallery-wrap-id-15738_8cc6ae-0e{overflow:hidden;}.kb-gallery-id-15738_8cc6ae-0e .kadence-blocks-gallery-item .kb-gal-image-radius, .kb-gallery-id-15738_8cc6ae-0e .kb-slide-item .kb-gal-image-radius img{border-radius:0px 0px 0px 0px;;}.kb-gallery-wrap-id-15738_8cc6ae-0e.wp-block-kadence-advancedgallery{overflow:visible;}.kb-gallery-wrap-id-15738_8cc6ae-0e.wp-block-kadence-advancedgallery .kt-blocks-carousel{overflow:visible;}<\/style><div class=\"kb-gallery-wrap-id-15738_8cc6ae-0e alignnone wp-block-kadence-advancedgallery\"><div class=\"kb-gallery-ul kb-gallery-non-static kb-gallery-type-carousel kb-gallery-id-15738_8cc6ae-0e kb-gallery-caption-style-bottom-hover kb-gallery-filter-none kb-gallery-magnific-init\" data-image-filter=\"none\" data-lightbox-caption=\"true\"><div class=\"kt-blocks-carousel splide kt-carousel-container-dotstyle-dark kt-carousel-arrowstyle-whiteondark kt-carousel-dotstyle-dark kb-slider-group-arrow kb-slider-arrow-position-center\" data-columns-xxl=\"2\" data-columns-xl=\"2\" data-columns-md=\"2\" data-columns-sm=\"2\" data-columns-xs=\"1\" data-columns-ss=\"1\" data-slider-anim-speed=\"400\" data-slider-scroll=\"1\" data-slider-arrows=\"true\" data-slider-dots=\"true\" data-slider-hover-pause=\"false\" data-slider-auto=\"\" data-slider-speed=\"7000\" data-slider-gap=\"10px\" data-slider-gap-tablet=\"10px\" data-slider-gap-mobile=\"10px\" data-show-pause-button=\"false\" data-slider-label=\"Photo Gallery Carousel\"><div class=\"splide__track\"><ul class=\"kt-blocks-carousel-init kb-gallery-carousel splide__list\"><li class=\"kb-slide-item kb-gallery-carousel-item splide__slide\"><div class=\"kadence-blocks-gallery-item\"><div class=\"kadence-blocks-gallery-item-inner\"><figure class=\"kb-gallery-figure kb-gallery-item-has-link kadence-blocks-gallery-item-hide-caption\"><a href=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-scaled.jpg\" data-alt=\"Retro camera and potted plant on wooden surface with copy space.\" class=\"kb-gallery-item-link\"   role=\"button\" aria-haspopup=\"dialog\"><div class=\"kb-gal-image-radius\"><div class=\"kb-gallery-image-contain kadence-blocks-gallery-intrinsic kb-gallery-image-ratio-port34 kb-has-image-ratio-port34\" ><img decoding=\"async\" src=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-1024x684.jpg\" width=\"1024\" height=\"684\" alt=\"Retro camera and potted plant on wooden surface with copy space.\" data-full-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-scaled.jpg\" data-light-image=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-scaled.jpg\" data-id=\"15744\" class=\"wp-image-15744 skip-lazy\" srcset=\"https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-1024x684.jpg 1024w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-300x200.jpg 300w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-768x513.jpg 768w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-1536x1025.jpg 1536w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-2048x1367.jpg 2048w, https:\/\/merowayadventure.com\/wp-content\/uploads\/2025\/11\/retro-camera-and-potted-plant-on-wooden-surface-with-copy-space.-733853-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/div><\/div><\/a><\/figure><\/div><\/div><\/li><\/ul><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Wst\u0119p Trekking w Himalajach to wielodniowy wysi\u0142ek fizyczny w warunkach, w kt\u00f3rych organizm zu\u017cywa znacznie wi\u0119cej energii ni\u017c zwykle. Ka\u017cdy dzie\u0144 to kilka godzin marszu, przewy\u017cszenia i zmienne warunki pogodowe. Dlatego spos\u00f3b od\u017cywiania ma ogromny wp\u0142yw na samopoczucie, regeneracj\u0119 i bezpiecze\u0144stwo. W Nepalu nie znajdziesz luksusowej kuchni, ale lokalne lodge i restauracje oferuj\u0105 jedzenie, kt\u00f3re [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7314,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","footnotes":""},"categories":[137],"tags":[],"class_list":["post-15738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-praktyczne-porady"],"acf":[],"taxonomy_info":{"category":[{"value":137,"label":"Praktyczne porady"}]},"featured_image_src_large":["https:\/\/merowayadventure.com\/wp-content\/uploads\/2024\/04\/Nima-Sherpa-2-e1713247548178.jpg",768,655,false],"author_info":{"display_name":"Paulina","author_link":"https:\/\/merowayadventure.com\/en\/author\/paulina\/"},"comment_info":0,"category_info":[{"term_id":137,"name":"Praktyczne porady","slug":"praktyczne-porady","term_group":0,"term_taxonomy_id":137,"taxonomy":"category","description":"","parent":0,"count":6,"filter":"raw","term_order":"2","cat_ID":137,"category_count":6,"category_description":"","cat_name":"Praktyczne porady","category_nicename":"praktyczne-porady","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts\/15738","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/comments?post=15738"}],"version-history":[{"count":4,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts\/15738\/revisions"}],"predecessor-version":[{"id":15759,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/posts\/15738\/revisions\/15759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/media\/7314"}],"wp:attachment":[{"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/media?parent=15738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/categories?post=15738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/merowayadventure.com\/en\/wp-json\/wp\/v2\/tags?post=15738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}