{"id":168364,"date":"2017-02-16T00:00:00","date_gmt":"2017-02-15T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/diok-egeszseg\/"},"modified":"2024-05-29T11:19:42","modified_gmt":"2024-05-29T09:19:42","slug":"diok-egeszseg","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/","title":{"rendered":"Minden, amit a di\u00f3f\u00e9l\u00e9kr\u0151l tudnunk kell"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#1_MANDULA\" title=\"1. MANDULA\">1. MANDULA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#Mandula_taperteke\" title=\"Mandula t\u00e1p\u00e9rt\u00e9ke\">Mandula t\u00e1p\u00e9rt\u00e9ke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#2_KESUDIO\" title=\"2. KESUDI\u00d3\">2. KESUDI\u00d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#3_DIO\" title=\"3. DI\u00d3\">3. DI\u00d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#4_PEKANDIO\" title=\"4. PEK\u00c1NDI\u00d3\">4. PEK\u00c1NDI\u00d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#6_PISZTACIA\" title=\"6. PISZT\u00c1CIA\">6. PISZT\u00c1CIA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#7_MOGYORO\" title=\"7. MOGYOR\u00d3\">7. MOGYOR\u00d3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/diok-egeszseg\/#8_PARADIO_BRAZILDIO\" title=\"8. PARADI\u00d3 (BRAZILDI\u00d3)\">8. PARADI\u00d3 (BRAZILDI\u00d3)<\/a><\/li><\/ul><\/nav><\/div>\n<p>Az \u00e1ruh\u00e1zak polcain, specializ\u00e1l\u00f3dott szakboltokban, \u00fagy mint a <strong>mi k\u00edn\u00e1latunkban is<\/strong>, hatalmas mennyis\u00e9g\u0171 di\u00f3f\u00e9l\u00e9vel tal\u00e1lkozhattok. A di\u00f3, mandula, kesudi\u00f3, pek\u00e1ndi\u00f3, paradi\u00f3, feny\u0151mag, piszt\u00e1cia \u00e9s v\u00e9g\u00fcl, de nem utols\u00f3 sorban az erdei mogyor\u00f3. B\u00e1r k\u00f6ztudott az <strong>eg\u00e9szs\u00e9gv\u00e9d\u0151 hat\u00e1suk \u00e9s el\u0151nyeik az emberi szervezet sz\u00e1m\u00e1ra<\/strong>, m\u00e9gis az \u00f6sszes di\u00f3f\u00e9le specifikusnak mondhat\u00f3. Ez\u00e9rt vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l az egyes fajt\u00e1kat, \u00f6sszehasonl\u00edtva pozit\u00edv, ill. negat\u00edv tulajdons\u00e1gaikat, csokorba gy\u0171jtve nektek ebben a cikkben.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_MANDULA\"><\/span><span style=\"color: #339966;\">1. MANDULA<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A mandul\u00e1t tulajdons\u00e1gainak \u00e9s pozit\u00edv hat\u00e1sainak k\u00f6sz\u00f6nhet\u0151en, amit az emberi szervezet sz\u00e1m\u00e1ra k\u00edn\u00e1l, a <strong>di\u00f3f\u00e9l\u00e9k kir\u00e1ly\u00e1nak is nevezik<\/strong>. Megk\u00fcl\u00f6nb\u00f6ztet\u00fcnk \u00e9des, ill. keser\u0171 mandul\u00e1t. Az \u00e9des mandul\u00e1t haszn\u00e1lj\u00e1k legink\u00e1bb a gasztron\u00f3mi\u00e1ban, a keser\u0171 pedig ink\u00e1bb a gy\u00f3gyszeripar alapanyagait k\u00e9pezi.Felhaszn\u00e1lhat\u00f3 asztma, k\u00f6h\u00f6g\u00e9s, ill. bronchitis elleni gy\u00f3gyszerek k\u00e9sz\u00edt\u00e9s\u00e9n\u00e9l. A <span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">mandula<\/span><\/a><\/span> <strong>magas k\u00e1lium, magn\u00e9zium, valamint E vitamin tartalm\u00e1r\u00f3l is ismert.<\/strong> <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<h2><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"mandula eg\u00e9szs\u00e9g\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/almonds-AP_08_08_2013_45063557_L.jpg\" alt=\"mandula eg\u00e9szs\u00e9g\" width=\"600\" \/><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Mandula_taperteke\"><\/span>Mandula t\u00e1p\u00e9rt\u00e9ke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>30 g mennyis\u00e9g az al\u00e1bbi t\u00e1panyagokkal rendelkezik<\/strong> <span style=\"color: #ff6600;\"><strong>[3]:<\/strong><\/span><br \/>\n\u2022 kal\u00f3ria: 163<br \/>\n\u2022 sz\u00e9nhidr\u00e1tok: 6 g<br \/>\n\u2022 rostok: 3,5 g<br \/>\n\u2022 zs\u00edrok: 15 g<br \/>\n\u2022 feh\u00e9rj\u00e9k: 6 g<br \/>\n\u2022 E vitamin : 50 %<br \/>\n\u2022 B2 vitamin : 22 %<br \/>\n\u2022 r\u00e9z: 31 %<br \/>\n\u2022 magn\u00e9zium: 18 %<br \/>\n\u2022 mang\u00e1n: 28 %<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/>\n<p style=\"text-align: center;\"><em>Grafikon 1: A mandula t\u00e1p\u00e9rt\u00e9kei <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n<h3>A <a title=\"gymbeam mandula\" href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline; color: #ff6600;\"><span style=\"color: #ff6600; text-decoration: underline;\">MANDULA<\/span><\/span> <\/a>EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SA<\/h3>\n<p>\u2022 gazdag <strong>E vitamin tartalma<\/strong> lass\u00edtja az \u00f6reged\u00e9st \u00e9s megv\u00e9d az Alzheimer &#8211; k\u00f3rral szemben<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022 a magn\u00e9zium <strong>cs\u00f6kkenti az erekre gyakorolt nyom\u00e1st<\/strong>, r\u00e1ad\u00e1sul t\u00e1mogatja az oxig\u00e9n \u00e9s a szabadgy\u00f6k\u00f6k \u00e1raml\u00e1s\u00e1t, amik oxid\u00e1nsk\u00e9nt m\u0171k\u00f6dnek szervezet\u00fcnkben- k\u00e1ros\u00edtva ezzel a testsejteket, \u00e9s el\u0151id\u00e9zve \u00f6reged\u00e9s\u00fcket <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022 a mandul\u00e1ban tal\u00e1lhat\u00f3 magn\u00e9zium cs\u00f6kkenti a sz\u00edv k\u00e1rosod\u00e1s\u00e1t <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022 a flavonoidok a C \u00e9s E vitaminnal egy\u00fctt antioxid\u00e1ns hat\u00e1s\u00faak <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022 m\u00e1r 1\/4 cs\u00e9sze mandula is <strong>nagy mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t \u00e9s rostokat tartalmaz<\/strong>, amelyek pozit\u00edv hat\u00e1st gyakorolnak az em\u00e9szt\u0151rendszerre <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<h3>KIKNEK NEM AJ\u00c1NLOTT A MANDULA FOGYASZT\u00c1SA?<\/h3>\n<p>A mandula nagy mennyis\u00e9g\u0171 oxal\u00e1tot tartalmaz. Ezek veseel\u00e9gtelens\u00e9get, epeh\u00f3lyag probl\u00e9m\u00e1kat, valamint a kalcium felsz\u00edv\u00f3d\u00e1s\u00e1nak zavar\u00e1t id\u00e9zhetik el\u0151. A mandula fogyaszt\u00e1s\u00e1t teh\u00e1t f\u0151leg a <strong>veseel\u00e9gtelens\u00e9gben szenved\u0151knek kellene korl\u00e1tozniuk.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"mandula, ki nem eheti\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/almonds-during-pregnancy.jpg\" alt=\"mandula, ki nem eheti\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>HOGYAN FOGYASSZUK A MANDUL\u00c1T?<\/h3>\n<p>Legink\u00e1bb klasszikus form\u00e1j\u00e1ban \u00e9rdemes, ha pedig nem vagy a ropog\u00f3s finoms\u00e1gok h\u00edve, pr\u00f3b\u00e1ld ki a dar\u00e1lt mandul\u00e1t. A <a title=\"gymbeam mandulavaj\" href=\"https:\/\/gymbeam.hu\/100-mandulavaj-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline; color: #ff6600;\"><span style=\"color: #ff6600; text-decoration: underline;\">mandulavajat<\/span><\/span> <\/a>a keny\u00e9rre, toastra kenhetj\u00fck, vagy b\u00e1rmilyen finoms\u00e1gba belekeverhetj\u00fck. A sv\u00e9dek a <strong>mandula fogyaszt\u00e1st rizsfelf\u00fajtba rejtett mandul\u00e1val tett\u00e9k sz\u00ednesebb\u00e9.<\/strong> A <strong>hagyom\u00e1ny szerint az elrejtett mandula szerencs\u00e9s megtal\u00e1l\u00f3ja a k\u00f6vetkez\u0151 \u00e9vben megh\u00e1zasodik.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_KESUDIO\"><\/span><span style=\"color: #339966;\">2. KESUDI\u00d3<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A <a title=\"kesudio gymbeam\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline; color: #ff6600;\"><span style=\"color: #ff6600; text-decoration: underline;\">kesudi\u00f3<\/span><\/span> <\/a>elterjed\u00e9s\u00e9t a portug\u00e1l tenger\u00e9szeknek k\u00f6sz\u00f6nhetj\u00fck. \u0150k hozt\u00e1k be Braz\u00edli\u00e1b\u00f3l Mozambikba \u00e9s Indi\u00e1ba. K\u00e9s\u0151bb \u00c1zsi\u00e1ba, majd a t\u00e1voli Afrik\u00e1ba. Csak kevesen tudj\u00e1k, hogy <strong>a kesudi\u00f3 val\u00f3j\u00e1ban egy gy\u00fcm\u00f6lcsfa term\u00e9se<\/strong>. A kesu v\u00e9g\u00e9n alm\u00e1k n\u0151nek, melyek a magas nyugati kesufa term\u00e9sei. Az alma gazdag C vitaminban, \u00edze pedig savanyk\u00e1s. <strong>Fogyaszt\u00e1sa a F\u00f6ld csak n\u00e9h\u00e1ny r\u00e9szen elterjedt,<\/strong> mint pl. Br\u00e1z\u00edli\u00e1ban \u00e9s Afrik\u00e1ban. A kesudi\u00f3 h\u00e9j\u00e1ban allerg\u00e9n anyag \u00e9s sav tal\u00e1lhat\u00f3, ez\u00e9rt <strong>\u00e1ltal\u00e1ban h\u00e1ntolva \u00e1rus\u00edtj\u00e1k<\/strong>. A h\u00e9j\u00e1ban tal\u00e1lhat\u00f3 agressz\u00edv anyagot f\u00e1b\u00f3l k\u00e9sz\u00fclt term\u00e9kek lakkoz\u00f3anyagak\u00e9nt haszn\u00e1lj\u00e1k fel.<span style=\"color: #ff6600;\"> [4]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kesudi\u00f3 el\u0151ny\u00f6k, hat\u00e1sok \u00e9s eg\u00e9szs\u00e9g\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/cashew-cacao-bean-smoothie-cashew-nuts.jpg\" alt=\"kesudi\u00f3 el\u0151ny\u00f6k, hat\u00e1sok \u00e9s eg\u00e9szs\u00e9g\" width=\"600\" \/>\n<h3><span style=\"color: #000000;\">A KESUDI\u00d3 \u00d6SSZETEV\u0150I \u00c9S T\u00c1P\u00c9RT\u00c9KE<\/span><\/h3>\n<p><strong>30 g mennyis\u00e9g az al\u00e1bbi t\u00e1panyagokat tartalamazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9ke: 733 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 175 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 5,24 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 7,79 g<\/p>\n<p>\u2022 zs\u00edrok: 13,67 g<\/p>\n<p>\u2022 rostok: 0,63 g<\/p>\n<p>\u2022 v\u00edz: 1,3 g<\/p>\n<p>\u2022 kalcium: 9,75 mg<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_1__1.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"400\" height=\"406\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><em>Grafikon 1: A kesudi\u00f3 t\u00e1p\u00e9rt\u00e9kei <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/span><\/p>\n<h3><span style=\"color: #000000;\"> <\/span><\/h3>\n<h3><span style=\"color: #000000;\">A <a title=\"kesudio gymbeam\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600; text-decoration: underline;\">KESUDI\u00d3<\/span><\/span><\/span> <\/a>EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SAI<\/span><\/h3>\n<p>\u2022 <strong>Cs\u00f6kkenti az epek\u0151 kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t,<\/strong> \u00e9s felveszi a harcot a rossz koleszterinnel (LDL) szemben <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n<p>\u2022 A kesu gazdag \u00e1sv\u00e1nyianyag \u00e9s zs\u00edrtartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en,<strong> t\u00e1mogatja a fogy\u00e1st<\/strong>. A kesu magas zs\u00edrtartalma gazdagabb\u00e1 \u00e9s teltebb\u00e9 teszik \u00e9teleinket. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n<p>\u2022 Tudom\u00e1nyos ismeretek alapj\u00e1n a kesu hetente legal\u00e1bb k\u00e9t alkalommal val\u00f3 fogyaszt\u00e1sa <strong>jelent\u0151sen cs\u00f6kkenti az elh\u00edz\u00e1s kock\u00e1zat\u00e1t<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n<p>\u2022A kesudi\u00f3 antioxid\u00e1nsainak rendszeres fogyaszt\u00e1sa cs\u00f6kkenti a m\u00e1jr\u00e1k \u00e9s a vastagb\u00e9lr\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n<p>\u2022 magas magn\u00e9zium, kalcium \u00e9s k\u00e1liumtartalma meg\u00f3v a csontok deminer\u00e1l\u00f3d\u00e1s\u00e1t\u00f3l. 1\/4  cs\u00e9sz\u00e9nyi kesudi\u00f3 a napi K vitamin sz\u00fcks\u00e9glet t\u00f6bb mint 12 sz\u00e1zal\u00e9k\u00e1t teszi ki, amely <strong>ellen\u00e1ll\u00f3bb\u00e1 teszi a csontjainkat, illetve v\u00e9delmet ny\u00fajthat a csontritkul\u00e1ssal szemben<\/strong><span style=\"color: #ff6600;\"> [4]<\/span><\/p>\n<p dir=\"ltr\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"kesudi\u00f3 ki sz\u00e1m\u00e1ra alkalmas \u00e9s ki sz\u00e1m\u00e1ra nem alkalmas\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/cashew-nuts_2.jpg\" alt=\"kesudi\u00f3 ki sz\u00e1m\u00e1ra alkalmas \u00e9s ki sz\u00e1m\u00e1ra nem alkalmas\" width=\"600\" \/><\/p>\n<p dir=\"ltr\">\n<h3><span style=\"color: #000000;\">KIKNEK NEM AJ\u00c1NLOTT A KESUDI\u00d3?<\/span><\/h3>\n<p>N\u00e9h\u00e1ny esetben a kesudi\u00f3 fogyaszt\u00e1sa sor\u00e1n <strong>allergi\u00e1s reakci\u00f3k l\u00e9phetnek fel, f\u0151leg kisgyermekek eset\u00e9ben<\/strong>. Ezt az \u00fan. anacardic sav okozza. Az allergi\u00e1s reakci\u00f3 leggyakoribb jele a csal\u00e1nki\u00fct\u00e9s (enyhe b\u0151rpirosod\u00e1s), l\u00e9gz\u00e9si probl\u00e9m\u00e1k, hasf\u00e1j\u00e1s, h\u00e1ny\u00e1s, ill. hasmen\u00e9s. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n<h3><span style=\"color: #000000;\">HOGYAN FOGYASSZUK A KESUDI\u00d3T?<\/span><\/h3>\n<p>A kesudi\u00f3t gyors nassk\u00e9nt is fogyaszthatjuk. Mivel a kesu zs\u00edrokban gazdag, <strong>megtel\u00edti az \u00fcres hasat \u00e9s a korg\u00f3 gyomornak telts\u00e9g\u00e9rzetet biztos\u00edt.<\/strong>Ha unod m\u00e1r a kesu nyers fogyaszt\u00e1s\u00e1t,<strong> figyelmedbe aj\u00e1njuk a <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a title=\"gymbeam kesuvaj\" href=\"https:\/\/gymbeam.hu\/kesudiovaj-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">kesuvajat<\/span><\/a><\/span><\/span>.<\/strong> B\u00e1rmilyen p\u00e9ks\u00fctem\u00e9nyre r\u00e1kenhet\u0151, reggel, este, t\u00edz\u00f3rai, ill. uzsonnak\u00e9nt is b\u00e1tran fogyaszthat\u00f3.B<strong>elekeverhetj\u00fck feh\u00e9rjeitalainkba<\/strong>, vagy kieg\u00e9sz\u00edthetik b\u00e1rmelyik \u00e9des, ill. s\u00f3s recept\u00fcnket is. Csak fant\u00e1zi\u00e1nk szabhat hat\u00e1rt a konyh\u00e1ban val\u00f3 felhaszn\u00e1l\u00e1s\u00e1hoz.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_DIO\"><\/span><span style=\"color: #339966;\">3. DI\u00d3<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A di\u00f3 n\u00e1lunk a<strong> legelterjetebb <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><a title=\"gymbeam magvak\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">di\u00f3f\u00e9le<\/span><\/a><\/span><\/span><\/strong>, ami szinte minden kertben megtal\u00e1lhat\u00f3. Vastag h\u00e9jja megv\u00e9di az id\u0151j\u00e1r\u00e1s viszontags\u00e1gait\u00f3l. A di\u00f3 <strong>gazdag omega 3 zs\u00edrsavakban, ezen k\u00edv\u00fcl pedig rengeteg antioxid\u00e1nst tartalmaz<\/strong>. Pozit\u00edvan befoly\u00e1solja az agym\u0171k\u00f6d\u00e9st, \u00e9s <strong>seg\u00edt a sz\u00edvmegbeteged\u00e9sek elker\u00fcl\u00e9s\u00e9ben, valamint a r\u00e1k megel\u0151z\u00e9s\u00e9ben.<\/strong> <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"di\u00f3 el\u0151nyei, hat\u00e1sai az az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shutterstock_61910152-610x300.jpg\" alt=\"di\u00f3 el\u0151nyei, hat\u00e1sai az az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>A DI\u00d3 \u00d6SSZETEV\u0150I \u00c9S T\u00c1P\u00c9RT\u00c9KE<\/h3>\n<p><strong>20 g mennyis\u00e9g (egy kis cs\u00e9sz\u00e9nyi) az al\u00e1bbi t\u00e1panyagokat tartalmazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9ke: 579 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 138 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 3,15 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 2,89 g<\/p>\n<p>\u2022 zs\u00edrok: 12,68 g<\/p>\n<p>\u2022 rostok: 1,185 g<\/p>\n<p>\u2022 v\u00edz: 0,8 g<\/p>\n<p>\u2022 kalcium: 19,13 mg<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_2_.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/><\/p>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><em>Grafikon 3: A di\u00f3 t\u00e1p\u00e9rt\u00e9kei<span style=\"color: #ff6600;\"> [3]<\/span><\/em><br \/>\n<\/span><\/p>\n<h3><span style=\"color: #000000;\"> <\/span><\/h3>\n<h3><span style=\"color: #000000;\">A DI\u00d3 EL\u0150NYEI \u00c9S EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SA<\/span><\/h3>\n<p>\u2022 a di\u00f3 magas t\u00e1panyagtartalm\u00fa, mivel <strong>magas a zs\u00edr, ill. feh\u00e9rje tartalma<\/strong><span style=\"color: #ff6600;\"> [3]<\/span><\/p>\n<p>\u2022 fogyaszt\u00e1sa biztos\u00edtja egyes vitaminok bejut\u00e1s\u00e1t a szervezetbe (E, B1, B6, B9) tov\u00e1bb\u00e1 \u00e1sv\u00e1nyi anyagok gazdag forr\u00e1sa, mint pl. a magn\u00e9zium, r\u00e9z, ill. cink, amelyeknek antioxid\u00e1ns hat\u00e1suk gondoskodik a <strong>sejtek megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9r\u0151l.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022 a di\u00f3 t\u00e1panyagai pozit\u00edvan hatnak a szexu\u00e1lis teljes\u00edtm\u00e9nyre, hajra, k\u00f6r\u00f6mre, ill. a b\u0151rre <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p>\u2022 magas omega 3 tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en, <strong>szab\u00e1lyozza a v\u00e9rnyom\u00e1st<\/strong> \u00e9s megel\u0151zi a kardiovaszkul\u00e1ris betegs\u00e9gek kialakul\u00e1s\u00e1t <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p>\u2022 1\/4 cs\u00e9sz\u00e9nyi di\u00f3 az omega 3 zs\u00edrsav <strong>napi sz\u00fcks\u00e9glet\u00e9nek 90 sz\u00e1zal\u00e9k\u00e1t teszi ki<\/strong><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p>\u2022 a di\u00f3 jav\u00edtja az endot\u00e9lium funkci\u00f3j\u00e1t.Az endot\u00e9lium helytelen m\u0171k\u00f6d\u00e9se az erek kezdetleges elv\u00e1ltoz\u00e1sai, melyek aterotrombotikus komplik\u00e1ci\u00f3kat okozhatnak<span style=\"color: #ff6600;\"> [10] [11]<\/span><\/p>\n<p>\u2022 <strong>cs\u00f6kkentik a koleszterinszintet<\/strong> \u00e9s jav\u00edtj\u00e1k a lipid profilt. Sz\u00e1mos vizsg\u00e1lat melyet a lipid profil alkot, j\u00f3l \u00e1br\u00e1zolja az infarktus ill. agyv\u00e9rz\u00e9s fenn\u00e1ll\u00f3 kock\u00e1zat\u00e1t. <span style=\"color: #ff6600;\">[12] [13]<\/span><\/p>\n<h3>KIKNEK NEM AJ\u00c1NLOTT A DI\u00d3 FOGYASZT\u00c1SA?<\/h3>\n<p>Ak\u00e1rmennyire is eg\u00e9szs\u00e9ges a di\u00f3, ker\u00fclj\u00fck a t\u00falzott fogyaszt\u00e1s\u00e1t. A di\u00f3 zs\u00edrban gazdag \u00e9s<strong> t\u00falzott fogyaszt\u00e1sa<\/strong> gyomorf\u00e1jdalmat okozhat. Egyes emberekn\u00e9l, a szinte minden di\u00f3f\u00e9l\u00e9ben megtal\u00e1lhat\u00f3 fitosav, alacsonyabb \u00e1sv\u00e1nyiaanyag felsz\u00edv\u00f3d\u00e1st eredm\u00e9nyezhet. <span style=\"color: #ff6600;\">[3] [14]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"di\u00f3 el\u0151nyei, hat\u00e1sai az az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Edimex-BR-eating-woman.jpg\" alt=\"di\u00f3 el\u0151nyei, hat\u00e1sai az az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<h3><span style=\"color: #000000;\">HOGYAN FOGYASSZUK A DI\u00d3T?<\/span><\/h3>\n<p>Nyers \u00e1llapotban val\u00f3 fogyaszt\u00e1s\u00e1n k\u00edv\u00fcl, sal\u00e1t\u00e1k, t\u00e9szt\u00e1k , gabonaf\u00e9l\u00e9k, \u00f6ntetek ill. p\u00e9ks\u00fctem\u00e9nyek r\u00e9sz\u00e9t k\u00e9pezheti. A <strong>di\u00f3olaj<\/strong> a gasztron\u00f3mi\u00e1n k\u00edv\u00fcl(sal\u00e1t\u00e1k, \u00e9dess\u00e9gek, \u00f6ntetek) a kozmetik\u00e1ban is \u00e9rv\u00e9nyes\u00fcl (massz\u00e1zsolajak, kr\u00e9mek, ill. haj\u00e1pol\u00f3 szerek). A<strong> h\u00e1ntolt di\u00f3 friss \u00e1llapotban 4 &#8211; 6 h\u00f3napig is meg\u0151rzi min\u0151s\u00e9g\u00e9<\/strong>t, illetve a fagyaszt\u00f3ban legfeljebb egy \u00e9vig tarthat\u00f3 el. <span style=\"color: #ff6600;\">[15] [3]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_PEKANDIO\"><\/span><span style=\"color: #339966;\">4. PEK\u00c1NDI\u00d3<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Egyes indi\u00e1n t\u00f6rzseknek K\u00f6z\u00e9p., ill, D\u00e9l &#8211; Afrika ter\u00fclet\u00e9n, a <strong>pek\u00e1ndi\u00f3 a t\u00e1pl\u00e1lkoz\u00e1suk f\u0151 r\u00e9sz\u00e9t k\u00e9pezte<\/strong>. Fogyaszt\u00e1sukon k\u00edv\u00fcl, gy\u00f3gyszerk\u00e9nt is alkalmazt\u00e1k a b\u0151r ill. t\u00fcd\u0151megbeteged\u00e9sekre. A pek\u00e1ndi\u00f3 alakj\u00e1ban hasonl\u00edt a hagyom\u00e1nyos di\u00f3\u00e9ra, \u00edze azonban <strong>valamivel \u00e9desebb. <\/strong>A di\u00f3val szemben, a pek\u00e1ndi\u00f3 <strong>t\u00f6bb zs\u00edrt \u00e9s kevesebb omega 3 zs\u00edrsavat tartalmaz.<\/strong><span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"pek\u00e1ndi\u00f3 hat\u00e1sok, el\u0151ny\u00f6k az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/u7RaDmktRv7tTxh6xz2oJQ-Pekanov-orechy.jpg\" alt=\"pek\u00e1ndi\u00f3 hat\u00e1sok, el\u0151ny\u00f6k az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<h3 dir=\"ltr\"><\/h3>\n<h3>A PEK\u00c1NDI\u00d3 \u00d6SSZET\u00c9TELE \u00c9S T\u00c1P\u00c9RT\u00c9KE<\/h3>\n<p><strong>20 g pek\u00e1ndi\u00f3 (egy cs\u00e9sz\u00e9nyi adag) az al\u00e1bbi t\u00e1panyagokat tartalmazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9k: 612,63 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 146,42 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 1,84 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 2,77 g<\/p>\n<p>\u2022 zs\u00edrok: 14,208 g<\/p>\n<p>\u2022 rostok: 1,92 g<\/p>\n<p>\u2022 v\u00edz: 0,722 g<\/p>\n<p>\u2022 kalcium: 13,1 mg<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_3__1.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/>\n<p style=\"text-align: center;\"><em>Grafikon 4: A pek\u00e1ndi\u00f3 \u00f6sszetev\u0151i <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n<h3><\/h3>\n<h3>A <span style=\"text-decoration: underline; color: #ff6600;\"><a title=\"magvak\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600; text-decoration: underline;\">PEK\u00c1NDI\u00d3<\/span><\/a><\/span> EL\u0150NYEI \u00c9S EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SA<\/h3>\n<p>\u2022 A pek\u00e1ndi\u00f3 n\u00f6veli az antioxid\u00e1ci\u00f3s k\u00e9pess\u00e9get, <strong>cs\u00f6kkenti a rossz LDL koleszterin szintet<\/strong>, azonban n\u00f6veli a HDL, vagyis a j\u00f3 koleszterin szintj\u00e9t <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n<p>\u2022 a pek\u00e1ndi\u00f3t\u00e1pl\u00e1lkoz\u00e1sba val\u00f3 be\u00e9p\u00edt\u00e9se jav\u00edtja a lipid profilt <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n<p>\u2022 gazdag rosttartalma t\u00e1mogatja az em\u00e9szt\u0151rendszer\u00fcnket \u00e9s <strong>cs\u00f6kkenti a hemeroidok, ill. a vastagb\u00e9lr\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t<\/strong> <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n<p>\u2022 az olajsav, ill. a fenoplasztikus antioxid\u00e1nsok seg\u00edtik a agyv\u00e9rz\u00e9s, ill. a sz\u00edv nem megfelel\u0151 v\u00e9rell\u00e1t\u00e1s\u00e1nak k\u00f6vetkezt\u00e9ben fell\u00e9p\u0151 betes\u00e9gek megel\u0151z\u00e9s\u00e9t <span style=\"color: #ff6600;\"> [19]<\/span><\/p>\n<p>\u2022 a magn\u00e9ziumban gazdag pek\u00e1ndi\u00f3 fogyaszt\u00e1sa(125, 5 mg mennyis\u00e9g 20 g pek\u00e1ndi\u00f3ban) cs\u00f6kkenti a v\u00e9rnyom\u00e1st. Napi 100 mg magn\u00e9zium 9 sz\u00e1zal\u00e9kkal cs\u00f6kkenti az agyv\u00e9rz\u00e9s kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t. <span style=\"color: #ff6600;\">[20] [3]<\/span><\/p>\n<p>\u2022 a magn\u00e9zium <strong>gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1ssal rendelkezik,<\/strong> p\u00e9ld\u00e1ul az \u00edz\u00fcleti falakon, cs\u00f6kkenti a kardiovaszkul\u00e1ris megbeteged\u00e9sek kock\u00e1zat\u00e1t , az \u00edz\u00fcleti megbeteged\u00e9sek ill. az Alzheimer kialakul\u00e1s\u00e1nak es\u00e9ly\u00e9t. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<h3><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"pek\u00e1ndi\u00f3 hat\u00e1sok, el\u0151ny\u00f6k az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/482179933.jpg\" alt=\"pek\u00e1ndi\u00f3 hat\u00e1sok, el\u0151ny\u00f6k az eg\u00e9szs\u00e9gre\" width=\"600\" \/><\/h3>\n<h3 dir=\"ltr\"><\/h3>\n<h3>KIKNEK NEM AJ\u00c1NLOTT A PEK\u00c1NDI\u00d3 FOGYASZT\u00c1SA?<\/h3>\n<p>Egyes esetekben <strong>a pek\u00e1ndi\u00f3 fogyaszt\u00e1s\u00e1nak k\u00f6vetkezt\u00e9ben<\/strong>, allergi\u00e1s reakci\u00f3k l\u00e9phetnek fel, f\u0151k\u00e9nt kisgyermekek eset\u00e9ben. Ezt az \u00fan. anacardic sav okozza.Az allergi\u00e1s reakci\u00f3 leggyakoribb jele a csal\u00e1nki\u00fct\u00e9s(enyhe b\u0151rpirosod\u00e1s), l\u00e9gz\u00e9si probl\u00e9m\u00e1k, hasf\u00e1j\u00e1s, h\u00e1ny\u00e1s, ill. hasmen\u00e9s. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n<h3>HOGYAN FOGYASSZUK A PEK\u00c1NDI\u00d3T?<\/h3>\n<p>Fogyaszthatjuk nyersen, \u0151r\u00f6lten, reszelten, ill. di\u00f3p\u00fcr\u00e9k\u00e9nt.El\u0151\u00e9telek r\u00e9szek\u00e9nt, \u00f6ntetek, sal\u00e1t\u00e1k, ill. \u00e9des desszertek k\u00e9sz\u00edt\u00e9s\u00e9hez kiv\u00e1ll\u00f3an alkalmas. A pek\u00e1ndi\u00f3 konyh\u00e1ban val\u00f3 felhaszn\u00e1l\u00e1sa sokban hasonl\u00edt a hagyom\u00e1nyos di\u00f3\u00e9hoz. Minden eg\u00e9sz\u00e9ges \u00e9tel r\u00e9sz\u00e9t k\u00e9pezheti,<strong> fogy\u00f3k\u00far\u00e1z\u00f3k \u00e9trendj\u00e9be is kiv\u00e1l\u00f3an be\u00e9p\u00edthet\u0151.<\/strong><span style=\"color: #ff6600;\"> [1] [3]<\/span><\/p>\n<h3><span style=\"color: #339966;\">5. FENY\u0150MAG<\/span><\/h3>\n<p>A feny\u0151mag val\u00f3j\u00e1ban nem di\u00f3f\u00e9le. A <strong>f\u00f6ldk\u00f6zi- tengeri bor\u00f3kafeny\u0151 magterm\u00e9se<\/strong>. Hasonl\u00f3an sok m\u00e1s di\u00f3f\u00e9l\u00e9hez, a feny\u0151mag is tartalmazza a sz\u00edvre hasznos alfa-linol\u00e9nsavat (omega-3), ill. B vitamint. Az el\u0151z\u0151 di\u00f3f\u00e9l\u00e9khez k\u00e9pest, a <strong>feny\u0151mag magasabb feh\u00e9rjetartalommal rendelkezik.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<h3><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"feny\u0151mag hat\u00e1sok el\u0151ny\u00f6k\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pine-nuts-e1463764380427.jpg\" alt=\"feny\u0151mag hat\u00e1sok el\u0151ny\u00f6k\" width=\"600\" \/><\/h3>\n<h3>A FENY\u0150MAG \u00d6SSZET\u00c9TELE \u00c9S T\u00c1P\u00c9RT\u00c9KEI<\/h3>\n<p><strong>20 g feny\u0151mag az al\u00e1bbi t\u00e1panyagokat tartalmazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9ke: 509,93 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 121,87 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 4,80 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 2,944 g<\/p>\n<p>\u2022 zs\u00edrok: 10,14 g<\/p>\n<p>\u2022 rostok: 0,90 g<\/p>\n<p>\u2022 v\u00edz: 1,338 g<\/p>\n<p>\u2022 kalcium: 5,2 mg<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_4_.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/><\/p>\n<p style=\"text-align: center;\"><em>Graf 5: A feny\u0151mag t\u00e1p\u00e9rt\u00e9kei <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n<h3><\/h3>\n<h3>A FENY\u0150MAG EL\u0150NYEI \u00c9S J\u00d3T\u00c9KONY HAT\u00c1SA A SZERVEZETRE<\/h3>\n<p>\u2022 a c\u00e9drus feny\u0151magj\u00e1nak holecisztokin tartalma (CCK hormon) <strong>cs\u00f6kkentik az \u00e9tv\u00e1gyat<\/strong> <span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n<p>\u2022 1\/2 cs\u00e9sz\u00e9nyi feny\u0151mag a <strong>napi magn\u00e9zium sz\u00fcks\u00e9glet kb. 50 sz\u00e1zal\u00e9k\u00e1t fedezi<\/strong><span style=\"color: #ff6600;\">[24]<\/span><\/p>\n<p>\u2022atel\u00edtetlen zs\u00edrsavak, mint a magn\u00e9zium, E vitamin, K vitamin , valamint a mang\u00e1n ,<strong> t\u00e1mogatj\u00e1k a sz\u00edv eg\u00e9szs\u00e9ges m\u0171k\u00f6d\u00e9s\u00e9t<\/strong><span style=\"color: #ff6600;\"> [24]<\/span><\/p>\n<p>\u2022 a pinol\u00e9nsav , ami a feny\u0151magban megtal\u00e1lhat\u00f3, meg\u0151rzi az optim\u00e1lis koleszterinszintet \u00e9s cs\u00f6kkenti a rossz LDL koleszterin mennyis\u00e9g\u00e9t <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n<p>\u2022 antioxid\u00e1nstartalma, valamint <strong>vitaminjai mint az A, B, C, D<\/strong>, <strong>\u00e9s E<\/strong> v\u00e9di a szervezetet a reakt\u00edv szabadgy\u00f6k\u00f6kt\u0151l(ROS) <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n<p>\u2022 a lutein egy olyan anyag, amely <strong>k\u00fcl\u00f6nb\u00f6z\u0151 szembetegs\u00e9gek enyh\u00edt\u00e9s\u00e9re alkalmas<\/strong> <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n<h3>KIKNEK NEM AJ\u00c1NLOTT A FENY\u0150MAG FOGYASZT\u00c1SA?<\/h3>\n<p>Egyes emberekn\u00e9l <strong>a feny\u0151mag keser\u0171 \u00e9rzetet<\/strong><strong> okozhat a sz\u00e1jban<\/strong>. Egyedi esetekr\u0151l van sz\u00f3, amelyet el\u0151re nem lehet meg\u00e1llap\u00edtani, \u00e9s olyan emberekn\u00e9l is el\u0151fordulhat, akik el\u0151z\u0151leg k\u00f6vetkezm\u00e9nyek n\u00e9lk\u00fcl fogyasztott\u00e1k a feny\u0151magot.<span style=\"color: #ff6600;\">[26]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"feny\u0151mag\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pine-nuts-e1463764380427.jpg\" alt=\"feny\u0151mag\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>HOGYAN FOGYASSZUK A FENY\u0150MAGOT?<\/h3>\n<p>Mivel nagy mennyis\u00e9g\u0171 zs\u00edrt tartalmaznak, ez\u00e9rt hajlamosak a s\u00e1rg\u00e1sod\u00e1sra. A feny\u0151mag <strong>frisses\u00e9g\u00e9nek meg\u0151rz\u00e9se \u00e9rdek\u00e9ben aj\u00e1nlatos a h\u0171t\u0151ben val\u00f3 t\u00e1rol\u00e1suk.<\/strong> Fogyaszthatjuk nyersen, p\u00f6rk\u00f6lve, ill. z\u00f6lds\u00e9gsal\u00e1t\u00e1kba keverve. Sz\u00e9les k\u00f6rben haszn\u00e1lj\u00e1k peszt\u00f3 k\u00e9sz\u00edt\u00e9s\u00e9hez. Az egyszer\u0171 <strong>peszt\u00f3 k\u00e9sz\u00edt\u00e9s\u00e9hez<\/strong> csup\u00e1n bazsalikomra, ol\u00edvaolajra, parmez\u00e1nra, ill. feny\u0151magra van sz\u00fcks\u00e9g\u00fcnk. <span style=\"color: #ff6600;\">[1] [24]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_PISZTACIA\"><\/span><span style=\"color: #339966;\">6. PISZT\u00c1CIA<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>M\u00e1r az \u0151sr\u00e9gi receptek szerint is, a piszt\u00e1cia fogyszt\u00e1sa a m\u00e9zzel, mandul\u00e1val, ill. mirh\u00e1valp\u00e1rosult. A piszt\u00e1ci\u00e1nak, a t\u00f6bbi di\u00f3hoz hasonl\u00f3an, sz\u00e1mos pozit\u00edv hat\u00e1sa van a sz\u00edvre. <strong>Antioxid\u00e1ns, lutein, ill. zeaxantin tartalma magasabb<\/strong>, v\u00e9dve ezzel szem\u00fcnk eg\u00e9szs\u00e9g\u00e9t, \u00e9s elker\u00fclve l\u00e1t\u00e1sunk k\u00e1rosod\u00e1s\u00e1t. Kiv\u00e1l\u00f3 <strong>rostforr\u00e1s, tov\u00e1bb\u00e1 gazdag B6 vitaminban, magn\u00e9ziumban, ill. kalciumban<\/strong>. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"piszt\u00e1cia el\u0151nyei az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rbk-emotional-eating-pistachio-nuts-lgn-69603634.jpg\" alt=\"piszt\u00e1cia el\u0151nyei az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>A PISZT\u00c1CIA \u00d6SSZETEV\u0150I \u00c9S T\u00c1P\u00c9RT\u00c9KE<\/h3>\n<p><strong>20 g mennyis\u00e9g az al\u00e1bbi t\u00e1panyagokat tartalmazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9ke: 523,75 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 125,18 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 3,948 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 5,074 g<\/p>\n<p>\u2022 zs\u00edrok: 9,896 g<\/p>\n<p>\u2022 rostok: 1,507 g<\/p>\n<p>\u2022 v\u00edz: 0,942 g<\/p>\n<p>\u2022 kalcium: 26 mg<\/p>\n<p dir=\"ltr\" style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_5_.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/><\/p>\n<p style=\"text-align: center;\"><em>Grafikon 6: A piszt\u00e1cia t\u00e1p\u00e9rt\u00e9kei <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n<h3>A PISZT\u00c1CIA EL\u0150NYEI \u00c9S EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SA<\/h3>\n<p>\u2022 magas fitoszterol tartalma cs\u00f6kkenti a koleszterinszintet, <strong>bele\u00e9rtve az LDL, vagyis a rossz koleszterin szintj\u00e9t<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022a <strong>probiotikus rostok<\/strong> kedvez\u0151en hatnak a b\u00e9l mikrofl\u00f3r\u00e1j\u00e1ra, hat\u00e1suk a mandul\u00e1t\u00f3l is intenz\u00edvebb<span style=\"color: #ff6600;\">[27]<\/span><\/p>\n<p>\u2022 a piszt\u00e1cia cs\u00f6kkenti a v\u00e9rnyom\u00e1st <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p>\u2022 cs\u00f6kkenti az \u00e9tkez\u00e9s ut\u00e1ni v\u00e9rcukorszint er\u0151s ingadoz\u00e1s\u00e1t <span style=\"color: #ff6600;\">[28]<\/span><\/p>\n<p>\u2022 <strong>jav\u00edtja az anyagcser\u00e9t<\/strong> <span style=\"color: #ff6600;\">[29]<\/span><\/p>\n<h3>KIKNEK NEM AJ\u00c1NLOTT A PISZT\u00c1CIA FOGYASZT\u00c1SA?<\/h3>\n<p>Egyes esetekben, a piszt\u00e1cia <strong>fogyaszt\u00e1s\u00e1nak k\u00f6vetkezt\u00e9ben, allergi\u00e1s reakci\u00f3k l\u00e9phetnek fel,<\/strong> f\u0151k\u00e9nt kisgyermekek eset\u00e9ben. Ezt az \u00fan. anacardic sav okozza. Az allergi\u00e1s reakci\u00f3 leggyakoribb jele a csal\u00e1nki\u00fct\u00e9s (enyhe b\u0151rpirosod\u00e1s), l\u00e9gz\u00e9si probl\u00e9m\u00e1k, hasf\u00e1j\u00e1s, h\u00e1ny\u00e1s, ill. hasmen\u00e9s. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"piszt\u00e1cia el\u0151nyei az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/pistachios_1_.jpg\" alt=\"piszt\u00e1cia el\u0151nyei az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>HOGYAN FOGYASSZUK A PISZT\u00c1CI\u00c1T?<\/h3>\n<p>Nyers \u00e1llapotban tartalmazza a t\u00e1panyagokat a legnagyobb ar\u00e1nyban.Z\u00f6lds\u00e9gekkel, rizzsel, ill. t\u00e9szt\u00e1kkalis kombin\u00e1lhatjuk, <strong>piszt\u00e1ciasz\u00f3szk\u00e9nt is kiv\u00e1l\u00f3an alkalmazhat\u00f3<\/strong>. Ennek elk\u00e9sz\u00edt\u00e9s\u00e9hez sz\u00fcks\u00e9g\u00fcnk lesz 750 ml sz\u00f3jatejre, s\u00f3ra, ill. borsra. F\u0151zz\u00fck \u0151ket \u00f6ssze, majd adjuk hozz\u00e1 az enyh\u00e9n \u0151r\u00f6lt piszt\u00e1ci\u00e1t.S\u0171r\u0171s\u00f6d\u00e9s ut\u00e1n el is k\u00e9sz\u00fclt a m\u00e1rt\u00e1sunk. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_MOGYORO\"><\/span><span style=\"color: #339966;\">7. MOGYOR\u00d3<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Az erdei mogyor\u00f3 <strong>kiv\u00e1l\u00f3 t\u00e1pl\u00e1l\u00e9k cukorbetegek sz\u00e1m\u00e1ra is<\/strong>, t\u00e1mogatja az eg\u00e9szs\u00e9ges agym\u0171k\u00f6d\u00e9st, cs\u00f6kkenti a prosztatar\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t, valamint seg\u00edt felvenni a stressz elleni harcot. \u00c1zsiai sz\u00e1rmaz\u00e1s\u00e1t \u0151skorb\u00f3l sz\u00e1rmaz\u00f3 archeol\u00f3gia k\u0151zetek seg\u00edts\u00e9g\u00e9vel \u00e1llap\u00edtott\u00e1k meg. Az emberek az erdei mogyor\u00f3t legink\u00e1bb a Nutella alapanyagak\u00e9nt ismerik, aminek valljuk be, nincs sok k\u00f6ze az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1shoz. M\u00e1r 30 gramm erdei mogyor\u00f3 is <strong>fedezi a napi t\u00e1panyagsz\u00fcks\u00e9glet 9 sz\u00e1zal\u00e9k\u00e1t.<\/strong><span style=\"color: #ff6600;\">[1] [3] [30] [31]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"mogyor\u00f3 hat\u00e1sa az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hazelnuts1.jpg\" alt=\"mogyor\u00f3 hat\u00e1sa az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<h3 dir=\"ltr\"><\/h3>\n<h3>AZ ERDEI MOGYOR\u00d3 \u00d6SSZET\u00c9TELE \u00c9S T\u00c1P\u00c9RT\u00c9KE<\/h3>\n<p><strong>20 g mennyis\u00e9g az al\u00e1bbi t\u00e1panyagokat tartalmazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9k: 572,02 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 136,71 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 2,92 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 3,15 g<\/p>\n<p>\u2022 zs\u00edrok: 12,484 g<\/p>\n<p>\u2022 rostok: 1,745 g<\/p>\n<p>\u2022 v\u00edz: 1,032 g<\/p>\n<p>\u2022 kalcium: 36,192 mg<\/p>\n<p dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_6_.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/><\/p>\n<p style=\"text-align: center;\"><em>Grafikon 7: A mogyor\u00f3 t\u00e1p\u00e9rt\u00e9kei <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/p>\n<h3><\/h3>\n<h3>A MOGYOR\u00d3 EL\u0150NYEI \u00c9S EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SA<\/h3>\n<p>\u2022 a paramogyor\u00f3val egy\u00fctt , az erdei mogyor\u00f3 <strong>kiv\u00e1l\u00f3 kalciumforr\u00e1s<\/strong>, amely az er\u0151s csontok\u00e9rt \u00e9s fogak\u00e9rt felel\u0151s <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<p>\u2022 a sz\u00edvre j\u00f3t\u00e9kony, tel\u00edtetlen zs\u00edrokat tartalmaz<span style=\"color: #ff6600;\"> [1]<\/span><\/p>\n<p>\u2022 seg\u00edt a prosztatar\u00e1k megel\u0151z\u00e9s\u00e9ben, r\u00e1ad\u00e1sul<strong> seg\u00edt a stressz lek\u00fczd\u00e9s\u00e9ben<\/strong><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p>\u2022 az erdei mogyor\u00f3 <strong>az egyik leggazdagabb polifenol vegy\u00fcletek forr\u00e1sa<\/strong>. Ak\u00e1r 7-8 x is t\u00f6bb polifenolt tartalmaz mint a keser\u0171 csokol\u00e1d\u00e9, 10 x t\u00f6bbet, mint a k\u00e1v\u00e9, \u00e9s 25 x t\u00f6bbet, mint a szeder. A polifenoloknak antioxid\u00e1ns, antikarciog\u00e9n, antimutag\u00e9n, antiflogisztikus, valamint antidiabetikus tulajdons\u00e1guk van. <span style=\"color: #ff6600;\">[32] [33]<\/span><\/p>\n<p>\u2022 az erdei mogyor\u00f3 magas rosttartalma <strong>cs\u00f6kkenti az LDL koleszterin oxid\u00e1ci\u00f3j\u00e1t<\/strong> \u00e9s jav\u00edtj\u00e1k a v\u00e9rlipidek szintj\u00e9t <span style=\"color: #ff6600;\"> [34]<\/span><\/p>\n<h3>KIKNEK NEM AJ\u00c1NLOTT A MOGYOR\u00d3?<\/h3>\n<p>Mivel magas a zs\u00edrtartalmuk, ez\u00e9rt <strong>kissebb mennyis\u00e9gben aj\u00e1nlott a fogyaszt\u00e1suk<\/strong>. Ezen k\u00edv\u00fcl, k\u00f6zepesen magas ar\u00e1nyban tartalmaznak fit\u00e1tokat, amelyek rakt\u00e1rozz\u00e1k \u00e9s meg\u00f3vj\u00e1k a t\u00e1panyagokat.A fit\u00e1tok nem k\u00edv\u00e1nt tulajdons\u00e1gai az <strong>em\u00e9szt\u0151enzimek lehets\u00e9ges interakci\u00f3ja<\/strong>, amely k\u00f6vetkezt\u00e9ben a fit\u00e1tot tartalmaz\u00f3 \u00e9lelmiszereket nem k\u00e9pesek megfelel\u0151en em\u00e9szteni. <span style=\"color: #ff6600;\">[3] [35] [36]<\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"mogyor\u00f3 hat\u00e1sa az eg\u00e9szs\u00e9gre\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carrotpineapplemuffins7.jpg\" alt=\"mogyor\u00f3 hat\u00e1sa az eg\u00e9szs\u00e9gre\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>HOGYAN FOGYASSZUK AZ ERDEI MOGYOR\u00d3T?<\/h3>\n<p>Nyers \u00e1llapot\u00e1n k\u00edv\u00fcl fogyaszthatjuk p\u00f6rk\u00f6lve, p\u00e9pk\u00e9nt, ill. eg\u00e9szs\u00e9ges \u00e9telek kieg\u00e9sz\u00edt\u0151jek\u00e9nt. Amennyiben nem zavar Titeket a magasabb cukormennyis\u00e9g, <strong>mogyor\u00f3vajk\u00e9nt is fogyaszthatjuk<\/strong>. Mogyor\u00f3olajat is k\u00e9sz\u00edtenek bel\u0151le, mely rendk\u00edv\u00fcl sz\u00e9les k\u00f6rben felhaszn\u00e1lhat\u00f3 a konyh\u00e1ban, p\u00e9ld\u00e1ul sal\u00e1ta\u00f6ntetk\u00e9nt. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_PARADIO_BRAZILDIO\"><\/span><span style=\"color: #339966;\">8. PARADI\u00d3 (BRAZILDI\u00d3)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A brazildi\u00f3 az Amazonasz ment\u00e9n honos t\u00f6rzsek t\u00e1pl\u00e1l\u00e9k\u00e1t k\u00e9pezte hossz\u00fa \u00e9vsz\u00e1zadokon kereszt\u00fcl. <strong>Magas szel\u00e9ntartalmuk figyelemre m\u00e9lt\u00f3<\/strong>, mely antioxid\u00e1ns hat\u00e1s\u00e1n k\u00edv\u00fcl megv\u00e9d a m\u00e1jzsugorod\u00e1st\u00f3l, t\u00fcd\u0151r\u00e1kt\u00f3l, mellr\u00e1kt\u00f3l, ill. m\u00e1jr\u00e1kt\u00f3l. M\u00e1r naponta <strong>k\u00e9t szem <a title=\"gymbeam brazildio\" href=\"https:\/\/gymbeam.hu\/brazil-dio.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600;\"><span style=\"color: #ff6600; text-decoration: underline;\">paradi\u00f3<\/span><\/span><\/span> <\/a>is megel\u0151z\u00e9st jelenhet ezekre a betegs\u00e9gekre.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"paradi\u00f3 (brazildi\u00f3)\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/brazil-nuts.jpeg\" alt=\"paradi\u00f3 (brazildi\u00f3)\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>A PARADI\u00d3 \u00d6SSZET\u00c9TELE \u00c9S T\u00c9P\u00c9RT\u00c9KE<\/h3>\n<p><strong>10 g mennyis\u00e9g (kis adag) az al\u00e1bbi t\u00e1panyagokat tartalmazza <span style=\"color: #ff6600;\">[3]:<\/span><\/strong><\/p>\n<p>\u2022 energia\u00e9rt\u00e9k: 294,97 kJ<\/p>\n<p>\u2022 kal\u00f3ria: 70,5 kcal<\/p>\n<p>\u2022 feh\u00e9rj\u00e9k: 1,429 g<\/p>\n<p>\u2022 sz\u00e9nhidr\u00e1tok: 1,052 g<\/p>\n<p>\u2022 zs\u00edrok: 6,725 g<\/p>\n<p>\u2022 rostok: 0,585 g<\/p>\n<p>\u2022 v\u00edz: 0,418 g<\/p>\n<p>\u2022 kalcium: 16 mg<\/p>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"t\u00e1p\u00e9rt\u00e9kek\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/feh_rje_21_9_8_.png\" alt=\"t\u00e1p\u00e9rt\u00e9kek\" width=\"300\" height=\"369\" \/>\n<p style=\"text-align: center;\"><span style=\"color: #000000;\"><em>Grafikon 8: A paradi\u00f3 t\u00e1p\u00e9rt\u00e9kei <span style=\"color: #ff6600;\">[3]<\/span><\/em><\/span><\/p>\n<h3><\/h3>\n<h3>A PARADI\u00d3 EL\u0150NYEI \u00c9S EG\u00c9SZS\u00c9GRE GYAKOROLT HAT\u00c1SA<\/h3>\n<p>\u2022<strong> a magas szel\u00e9ntartalomnak k\u00f6sz\u00f6nhet\u0151en<\/strong> hozz\u00e1j\u00e1rul a pajzsmirigy kiv\u00e1l\u00f3 m\u0171k\u00f6d\u00e9s\u00e9hez, antioxid\u00e1ns hat\u00e1sa van, er\u0151s\u00edti az immunrendszert, megv\u00e9d a kardiovaszkul\u00e1ris megbeteged\u00e9sekt\u0151l, valamint a r\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t is cs\u00f6kkenti. Mindehez m\u00e1r napi <strong>k\u00e9t szem paradi\u00f3 elfogyaszt\u00e1sa is elegend\u0151<\/strong> <em>(a mi aj\u00e1nlatunk k\u00f6z\u00f6tt megtal\u00e1lhat\u00f3 f\u00e9l kil\u00f3nyi mennyis\u00e9g ak\u00e1r negyed \u00e9vre is elegend\u0151 )<\/em> <span style=\"color: #ff6600;\">[2] [35]<\/span><\/p>\n<p>\u2022 Egy adag paradi\u00f3 jav\u00edtja a lipid profilt. Sz\u00e1mos vizsg\u00e1lat melyet a lipidprofil alkot, <strong>j\u00f3l \u00e1br\u00e1zolja az infarktus ill. agyv\u00e9rz\u00e9s fenn\u00e1ll\u00f3 kock\u00e1zat\u00e1t<\/strong>. <span style=\"color: #ff6600;\">[13] [37]<\/span><\/p>\n<p>\u2022 a brazildi\u00f3 seg\u00edt a gyullad\u00e1sok megsz\u00fcntet\u00e9s\u00e9ben <span style=\"color: #ff6600;\">[38]<\/span><\/p>\n<p>\u2022 <strong>oldja a stresszt \u00e9s az ingerl\u00e9kenys\u00e9get<\/strong>, ennek k\u00f6vetkezt\u00e9ben a doh\u00e1nyz\u00e1sr\u00f3l leszokni v\u00e1gy\u00f3 embereknek kiv\u00e1l\u00f3 p\u00f3tt\u00e1pl\u00e1l\u00e9kot jelent <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<p>\u2022 a paradi\u00f3ban tal\u00e1lhat\u00f3 szel\u00e9n a pajzsmirigyhormon kataliz\u00e1torak\u00e9nt m\u0171k\u00f6dik  <span style=\"color: #ff6600;\">[39]<\/span><\/p>\n<p>\u2022 a szel\u00e9n cs\u00f6kkenti a nyel\u0151cs\u0151r\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t<span style=\"color: #ff6600;\"> [40]<\/span><\/p>\n<p><span style=\"color: #ff6600;\"> <\/span><\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"paradi\u00f3 (brazildi\u00f3)\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/528439451_XS.jpg\" alt=\"paradi\u00f3 (brazildi\u00f3)\" width=\"600\" \/>\n<p dir=\"ltr\">\n<h3>KIKNEK NEM AJ\u00c1NLOTT A PARADI\u00d3?<\/h3>\n<p>A szel\u00e9n t\u00faladagol\u00e1s\u00e1t\u00f3l nem kell f\u00e9ln\u00fcnk, mivel nagyobb mennyis\u00e9gben val\u00f3 fogyaszt\u00e1sa <strong>semmilyen negat\u00edv hat\u00e1ssal nem j\u00e1r,<\/strong> \u00e9s nem jelent vesz\u00e9lyt az eg\u00e9szs\u00e9g\u00fcnkre n\u00e9zve. Mint minden di\u00f3f\u00e9l\u00e9n\u00e9l, itt is \u00e9rv\u00e9nyes a szab\u00e1ly &#8211; magas zs\u00edrtartalma miatt fogyasszuk tudatosan. <span style=\"color: #ff6600;\">[41]<\/span><\/p>\n<h3>HOGYAN FOGYASSZUK A PARADI\u00d3T?<\/h3>\n<p>Ak\u00e1r s\u00fclve, de nyers \u00e1llapot\u00e1ban a legfinomabb, \u00e9s \u00edgy <strong>tartalmazza az emberi szervezet sz\u00e1m\u00e1ra a legt\u00f6bb hasznos anyagot<\/strong>Az \u0151r\u00f6lt brazildi\u00f3 k\u00fcl\u00f6nf\u00e9le desszertekbe, ill. pudingokba is belekeverhet\u0151. A bel\u0151le k\u00e9sz\u00fclt tej a sz\u00f3ja, ill. teh\u00e9ntej kiv\u00e1l\u00f3 alternat\u00edv\u00e1ja. A <strong>h\u00e1ntolt paradi\u00f3 nem \u0151rzi meg sok\u00e1ig a frissess\u00e9g\u00e9t,<\/strong> ez\u00e9rt \u00e9rdemes kevesebb mennyis\u00e9get v\u00e1s\u00e1rolni \u00e9s l\u00e9gmentes zacsk\u00f3ban t\u00e1rolni. A gyan\u00fas kin\u00e9zet\u0171, keser\u0171 \u00edz\u0171 \u00e9s feh\u00e9r sz\u00edn\u0171 di\u00f3t <strong>ne fogyasszuk el, ink\u00e1bb dobjuk a szem\u00e9tbe<\/strong>. L\u00e9gmentes csomagol\u00e1sban, sz\u00e1raz, s\u00f6t\u00e9t helyen (pl. h\u0171t\u0151ben) a paradi\u00f3 <strong>ak\u00e1r h\u00f3napokig is eltarthat\u00f3.<\/strong><\/p>\n<h3 dir=\"ltr\">Forr\u00e1sok:<\/h3>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[1]<\/span> Quan, S.B., D. Everything You Need to Know About Nuts. [online].<a href=\"https:\/\/www.canadianliving.com\/health\/nutrition\/article\/everything-you-need-to-know-about-nuts\">https:\/\/www.canadianliving.com\/health\/nutrition\/article\/everything-you-need-to-know-about-nuts<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[2]<\/span> Milner, C. All About Nuts. 2015. [online].<a href=\"https:\/\/www.theepochtimes.com\/n3\/1143397-all-about-nuts\/\">https:\/\/www.theepochtimes.com\/n3\/1143397-all-about-nuts\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[3]<\/span> Kalorick\u00e9 tabulky \u2013 O\u0159echy a semena. [online].<a href=\"https:\/\/www.kaloricketabulky.cz\/pochoutky\/orechy-a-semena\/\">https:\/\/www.kaloricketabulky.cz\/pochoutky\/orechy-a-semena\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[4]<\/span> Axe, J. Cashews Nutrition: Helps Prevent Cancer, Diabetes &amp; More. [online].<a href=\"https:\/\/draxe.com\/cashews-nutrition\/\">https:\/\/draxe.com\/cashews-nutrition\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[5]<\/span> Ros, E. Health Benefits of Nut Consumption. [online].<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[6]<\/span> Bes-Rastrollo, M. Nut consumption and weight gain in a Mediterranean cohort. 2007. University of Navarra : Department of Preventive Medicine and Public Health. [online].<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17228038\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17228038<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[7]<\/span> Bao, Y. Nut consumption and risk of pancreatic cancer in women. 2013. British Journal of Cancer. [online].<a href=\"https:\/\/www.nature.com\/bjc\/journal\/v109\/n11\/full\/bjc2013665a.html\">https:\/\/www.nature.com\/bjc\/journal\/v109\/n11\/full\/bjc2013665a.html<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[8]<\/span> Nutrition and You. Cashew nut nutrition facts. 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[online].<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21856002\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21856002<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A di\u00f3f\u00e9l\u00e9k, legyen sz\u00f3 mandul\u00e1r\u00f3l, kesudi\u00f3r\u00f3l vagy pek\u00e1ndi\u00f3r\u00f3l, az emberi szervezet sz\u00e1m\u00e1ra j\u00f3t\u00e9kony t\u00e1panyagokat \u00e9s vitaminokat biztos\u00edtanak.<\/p>\n","protected":false},"author":25,"featured_media":147141,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[84],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168364","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-receptek","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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