{"id":168665,"date":"2018-04-19T00:00:00","date_gmt":"2018-04-18T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van\/"},"modified":"2023-08-31T07:31:22","modified_gmt":"2023-08-31T05:31:22","slug":"5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van\/","title":{"rendered":"5 figyelmeztet\u0151 jel, mely jelzi, hogy feh\u00e9rjehi\u00e1nyod van"},"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\/5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van\/#5_figyelmezteto_jel_hogy_feherje_hianyunk_van\" title=\"5 figyelmeztet\u0151 jel, hogy feh\u00e9rje hi\u00e1nyunk van\">5 figyelmeztet\u0151 jel, hogy feh\u00e9rje hi\u00e1nyunk van<\/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\/5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van\/#Melyek_a_feherjehiany_lehetseges_okai\" title=\"Melyek a feh\u00e9rjehi\u00e1ny lehets\u00e9ges okai?\">Melyek a feh\u00e9rjehi\u00e1ny lehets\u00e9ges okai?<\/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\/5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van\/#Mennyi_az_ajanlott_napi_feherjeadag\" title=\"Mennyi az aj\u00e1nlott napi feh\u00e9rjeadag?\">Mennyi az aj\u00e1nlott napi feh\u00e9rjeadag?<\/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\/5-figyelmezteto-jel-mely-jelzi-hogy-feherjehianyod-van\/#Melyek_a_feherjek_legjobb_forrasai\" title=\"Melyek a feh\u00e9rj\u00e9k legjobb forr\u00e1sai?\">Melyek a feh\u00e9rj\u00e9k legjobb forr\u00e1sai?<\/a><\/li><\/ul><\/nav><\/div>\n<div class=\"post-content\">\n<div class=\"post-description clearfix\">\n<div class=\"post-text-hld\">\n<p>A feh\u00e9rje egy kulcsfontoss\u00e1g\u00fa makrot\u00e1panyag, mely <b>seg\u00edt az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9n\u00e9l <\/b>\u00e9s emellett <b>\u00f3vja \u00e9s regener\u00e1lja az izomrostokat a k\u00e1rosod\u00e1s el\u0151tt<\/b>. \u00c9p\u00edt\u0151anyagot jelent nemcsak az <b>izmok<\/b> sz\u00e1m\u00e1ra, de a <b>csontok, porcok, valamint sz\u00f6veteknek<\/b> is. A feh\u00e9rje azonban tov\u00e1bbi m\u00e1s j\u00f3t\u00e9kony hat\u00e1sokkal is rendelkezik, mint p\u00e9ld\u00e1ul az <b>immunrendszer er\u0151s\u00edt\u00e9se<\/b>, a test hidrat\u00e1ci\u00f3j\u00e1nak megfelel\u0151 szab\u00e1lyoz\u00e1sa, valamint <b>enzimek \u00e9s hormonok termel\u00e9se<\/b>. Vil\u00e1gos teh\u00e1t, hogy a feh\u00e9rje a test\u00fcnkben p\u00f3tolhatatlan szerep\u0171. Hogyan j\u00f6v\u00fcnk azonban r\u00e1, hogy hi\u00e1nyban szenved\u00fcnk, \u00e9s mi az okoz\u00f3ja?<\/p>\n<div>\n<h2 dir=\"ltr\"><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Milyen jelek k\u00eds\u00e9rik a feh\u00e9rjehi\u00e1nyt?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-909946486.jpg\" alt=\"Milyen jelek k\u00eds\u00e9rik a feh\u00e9rjehi\u00e1nyt?\" width=\"700\" height=\"469\" \/><\/h2>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"5_figyelmezteto_jel_hogy_feherje_hianyunk_van\"><\/span><strong><span style=\"color: #008000;\">5 figyelmeztet\u0151 jel, hogy feh\u00e9rje hi\u00e1nyunk van<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">\u00d6sszegy\u0171jt\u00f6tt\u00fck nektek az <b>5 leggyakoribb jelet, mely a test\u00fcnkben a feh\u00e9rjehi\u00e1nnyal egy\u00fctt j\u00e1r.<\/b> Mutassuk be \u0151ket egy\u00fcttesen.<\/p>\n<\/div>\n<div>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<h3 dir=\"ltr\"><strong><span style=\"color: #000000;\">1. B\u0151r, k\u00f6r\u00f6m \u00e9s hajprobl\u00e9m\u00e1k<\/span><\/strong><\/h3>\n<p dir=\"ltr\">A feh\u00e9rjehi\u00e1ny egyik t\u00fcnete a <b>haj t\u00f6redez\u00e9se \u00e9s hull\u00e1sa <\/b><span style=\"color: #ff6600;\">[1]<\/span>. N\u00e9ha megjelenhet a <b>fejb\u0151r kifeh\u00e9red\u00e9se<\/b> is. A feh\u00e9rjehi\u00e1ny negat\u00edv hat\u00e1ssal van a <b>b\u0151rre<\/b> is, ami <b>foltok, vagy kipirosod\u00e1sokkal <\/b>mutatkozhat meg. A <b>k\u00f6rm\u00f6k<\/b>, melyek sz\u00e1m\u00e1ra a feh\u00e9rje az ellen\u00e1ll\u00e1suk miatt fontos, <b>berepedeznek, vagy elt\u00f6redeznek<\/b>. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n<h3 dir=\"ltr\"><strong><span style=\"color: #000000;\">2. Az izomt\u00f6meg elvesz\u00edt\u00e9se<\/span><\/strong><\/h3>\n<p dir=\"ltr\">Az izmok tartalmazz\u00e1k a test legnagyobb <b>feh\u00e9rje tartal\u00e9kait<\/b>. Ez\u00e9rt, ha a test nem kap elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t, elkezdi azokat felhaszn\u00e1lni, melyek az izomt\u00f6megekben tal\u00e1lhat\u00f3ak. Ez <b>nagymennyis\u00e9g\u0171 vesztes\u00e9ghez<\/b> vezet, valamint <b>oka az er\u0151 \u00e9s teljes\u00edtm\u00e9ny elvesz\u00edt\u00e9s\u00e9nek<\/b>. R\u00e1ad\u00e1sul az id\u0151sekn\u00e9l csak az enyhe feh\u00e9rje hi\u00e1ny is izomt\u00f6meg vesztes\u00e9get okoz. Ezt bizony\u00edtotta egy tanulm\u00e1ny is, melyb\u0151l kider\u00fclt, hogy az id\u0151sebb n\u0151k \u00e9s f\u00e9rfiak, akik nem fogyasztottak elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t, hajlamosabbak voltak <b>gyorsabban izomt\u00f6meget vesz\u00edteni<\/b>, r\u00e1ad\u00e1sul n\u00e9ha nagy t\u00e9rfogatban is. <span style=\"color: #ff6600;\">[3]<\/span> Ezt bizony\u00edtotta egy m\u00e1sik tanulm\u00e1ny is, melyben a <b>megn\u00f6vekedett feh\u00e9rje fogyaszt\u00e1s lass\u00edtja<\/b> az id\u0151sekn\u00e9l <b>azizmok degener\u00e1ci\u00f3j\u00e1t<\/b>. <span style=\"color: #ff6600;\">[4] <\/span><\/p>\n<p dir=\"ltr\">\n<div> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"a feh\u00e9rjehi\u00e1ny az izomt\u00f6meg elveszt\u00e9s\u00e9t eredm\u00e9nyezi\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931661618.jpg\" alt=\"a feh\u00e9rjehi\u00e1ny az izomt\u00f6meg elveszt\u00e9s\u00e9t eredm\u00e9nyezi\" width=\"700\" height=\"466\" \/><\/div>\n<\/div>\n<h3 dir=\"ltr\"><strong>3. Nagyobb hajlamoss\u00e1g a fert\u0151z\u00e9sekre \u00e9s betegs\u00e9gekre<\/strong><\/h3>\n<p>A feh\u00e9rjehi\u00e1ny szint\u00e9n negat\u00edvan befoly\u00e1solhatja az <b>immunrendszer v\u00e9dekez\u0151 k\u00e9pess\u00e9g\u00e9t<\/b>. A legyeng\u00fclt immunrendszer <b>hajlamosabb a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa fert\u0151z\u00e9sekre \u00e9s betegs\u00e9gekre<\/b>. <span style=\"color: #ff6600;\">[5]<\/span> Fiatal f\u00e9rfiakon v\u00e9geztek egy tanulm\u00e1nyt, melyben bizony\u00edtott\u00e1k, hogy <b>a fiatal szervezet gyorsabban k\u00e9pes megem\u00e9szteni a feh\u00e9rj\u00e9ket<\/b>, ami hozz\u00e1j\u00e1rul ahhoz, hogy a v\u00e9dekez\u0151 k\u00e9pess\u00e9g szinte azonnal feler\u0151s\u00f6dik. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n<h3 dir=\"ltr\"><strong>4. \u00c1lland\u00f3 f\u00e1radts\u00e1g\u00e9rzet<\/strong><\/h3>\n<p dir=\"ltr\">Az <b>aminosavak<\/b>, melyek a feh\u00e9rj\u00e9kben tal\u00e1lhat\u00f3ak, nemcsak az izomt\u00f6meg n\u00f6veked\u00e9se miatt fontosak, hanem az <b>oxig\u00e9n v\u00e9rkering\u00e9sbe val\u00f3 jut\u00e1sa <\/b>miatt is. A feh\u00e9rjehi\u00e1ny ez\u00e9rt azt is okozhatja, hogy a v\u00e9rkering\u00e9sbe kevesebb oxig\u00e9n ker\u00fcl, aminek k\u00f6vetkezt\u00e9ben folyamatosan <b>f\u00e1radtnak, kimer\u00fcltnek \u00e9s gyeng\u00e9nek \u00e9rezz\u00fck magunkat.<\/b> Mindemellett, ha feh\u00e9rjehi\u00e1nyban k\u00fczd\u00fcnk, a test\u00fcnk elkezdi elvonni az izmokb\u00f3l a feh\u00e9rj\u00e9ket, ami <b>negat\u00edv hat\u00e1ssal lehet az energiaszint\u00fcnkre<\/b>. <span style=\"color: #ff6600;\">[7] <\/span><\/p>\n<p dir=\"ltr\">\n<div> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"feh\u00e9rjehi\u00e1ny eset\u00e9n folyamatos f\u00e1radts\u00e1g\u00e9rzet \u00e1ll fenn\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-649730480_1.jpg\" alt=\"feh\u00e9rjehi\u00e1ny eset\u00e9n folyamatos f\u00e1radts\u00e1g\u00e9rzet \u00e1ll fenn\" width=\"700\" height=\"467\" \/><\/div>\n<div><\/div>\n<h3><\/h3>\n<h3 dir=\"ltr\"><\/h3>\n<h3 dir=\"ltr\"><strong>5. A sebek \u00e9s izomsz\u00f6vetek nehezebb gy\u00f3gyul\u00e1sa<\/strong><\/h3>\n<p>Maguk a feh\u00e9rj\u00e9k nagyon fontosak az izomrostok keletkez\u00e9s\u00e9n\u00e9l \u00e9s meg\u00fajul\u00e1s\u00e1n\u00e1l. A hi\u00e1nyos feh\u00e9rjebevitel k\u00f6vetkezm\u00e9nye lehet, hogy meger\u0151ltet\u0151 edz\u00e9s ut\u00e1n <b>az izmaink nem tudnak olyan gyorsan regener\u00e1l\u00f3dni <\/b>\u00e9s hosszabb pihen\u0151re lesz sz\u00fcks\u00e9g\u00fck. Szint\u00e9n okozhatja a sebek, vagy t\u00f6r\u00e9sek lassabb gy\u00f3gyul\u00e1s\u00e1t is. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n<div class=\"s\">\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Melyek_a_feherjehiany_lehetseges_okai\"><\/span><strong><span style=\"color: #008000;\">Melyek a feh\u00e9rjehi\u00e1ny lehets\u00e9ges okai?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">T\u00f6bb olyan okot is ismer\u00fcnk, mely feh\u00e9rjehi\u00e1nyt okozhat. A <b>leggyakoribb a nem elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rje bevitele az \u00e9trendb\u0151l<\/b>. Erre f\u0151k\u00e9nt a veget\u00e1ri\u00e1nusoknak \u00e9s veg\u00e1noknak kellene odafigyelni\u00fck, akik egy\u00e1ltal\u00e1n nem fogyasztanak <b>h\u00fast \u00e9s feh\u00e9rj\u00e9kben gazdag halakat<\/b>sem. Ezeken k\u00edv\u00fcl azonban a feh\u00e9rjehi\u00e1ny m\u00f6g\u00f6tt megb\u00fajhat <b>m\u00e1j \u00e9s vesebetegs\u00e9g, malabszorpci\u00f3s szindr\u00f3ma<\/b> (olyan megbeteged\u00e9s, melynek k\u00f6vetkezt\u00e9ben s\u00e9r\u00fcl a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1sa a b\u00e9lrendszerben), vagy r\u00e1kos megbeteged\u00e9s. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n<\/div>\n<div class=\"s\"><\/div>\n<h2 class=\"s\" dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Mennyi_az_ajanlott_napi_feherjeadag\"><\/span><strong><span style=\"color: #008000;\">Mennyi az aj\u00e1nlott napi feh\u00e9rjeadag?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"s\">\n<p dir=\"ltr\">Az aj\u00e1nlott napi feh\u00e9rjeadag az eg\u00e9szs\u00e9gi \u00e1llapott\u00f3l, valamint a fizikai terhel\u00e9st\u0151l f\u00fcgg. Ezt a napi adagot a k\u00f6vetkez\u0151k\u00e9ppen lehetne felosztani:<\/p>\n<\/div>\n<div class=\"s\">\n<p dir=\"ltr\">\n<ul>\n<li>Ha eg\u00e9szs\u00e9ges vagy \u00e9s \u00e1tlagos a tests\u00falyod, kilogrammonk\u00e9nt <b>1,2 \u2013 1,8 gramm<\/b> feh\u00e9rj\u00e9t kell bevinned a szervezetedbe.<\/li>\n<li>Ha eg\u00e9szs\u00e9ges vagy, akt\u00edv sportol\u00f3 \u00e9s szeretn\u00e9d meg\u0151rizni a tests\u00falyodat, kilogrammonk\u00e9nt <b>1,4 \u2013 2,2 gramm<\/b> feh\u00e9rj\u00e9re van sz\u00fcks\u00e9ged. Az atl\u00e9t\u00e1knak \u00e9s test\u00e9p\u00edt\u0151knek igyekezni\u00fck kellene a lehet\u0151 legnagyobb mennyis\u00e9get fogyasztaniuk.<\/li>\n<li>Ha \u00e1tlagos a tests\u00falyod, akt\u00edv vagy \u00e9s szeretn\u00e9d n\u00f6velni az izomt\u00f6meged, fogyassz kilogrammonk\u00e9nt <b>1,4 \u2013 3,3 gramm<\/b> feh\u00e9rj\u00e9t. A 2,6 gramm feh\u00e9rj\u00e9n\u00e9l nagyobb mennyis\u00e9g bevitele lehets\u00e9ges, hogy nem fog k\u00f6zvetlen\u00fcl hozz\u00e1j\u00e1rulni az izomt\u00f6meg nagymennyis\u00e9g\u0171 n\u00f6vel\u00e9s\u00e9hez, de minimaliz\u00e1lhatja a zs\u00edrok mennyis\u00e9g\u00e9t t\u00falzott \u00e9tkez\u00e9sn\u00e9l, melyet az izomt\u00f6meg felv\u00e9tele ig\u00e9nyelni fog.<\/li>\n<li>Ha eg\u00e9szs\u00e9ges vagy, akt\u00edv \u00e9s szeretn\u00e9d cs\u00f6kkenteni a tests\u00falyodat, kilogrammonk\u00e9nt <b>2,2 \u2013 3,3 gramm<\/b> feh\u00e9rj\u00e9t kellene bevinned.<\/li>\n<li>Ha t\u00fals\u00falyos vagy, esetleg felesleges kilogrammokkal k\u00fczdesz, kilogrammonk\u00e9nt <b>1,2 \u2013 1,5 gramm<\/b> feh\u00e9rje bevitel\u00e9t aj\u00e1nljuk.<\/li>\n<li>Ha v\u00e1rand\u00f3s vagy, kilogrammonk\u00e9nt <b>1,66 \u2013 1, 77 gramm<\/b> feh\u00e9rj\u00e9t kellene fogyasztanod. <span style=\"color: #ff6600;\">[10]<\/span><\/li>\n<\/ul>\n<div><\/div>\n<div><\/div>\n<div> <img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"a feh\u00e9rje forr\u00e1sai lehetnek feh\u00e9rjeitalok is\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-927268454.jpg\" alt=\"a feh\u00e9rje forr\u00e1sai lehetnek feh\u00e9rjeitalok is\" width=\"700\" height=\"476\" \/><\/div>\n<div><\/div>\n<div><\/div>\n<\/div>\n<div>\n<h2 dir=\"ltr\"><span class=\"ez-toc-section\" id=\"Melyek_a_feherjek_legjobb_forrasai\"><\/span><strong><span style=\"color: #008000;\">Melyek a feh\u00e9rj\u00e9k legjobb forr\u00e1sai?<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p dir=\"ltr\">A feh\u00e9rje legterm\u00e9szetesebb forr\u00e1sa a feh\u00e9rj\u00e9ben gazdag \u00e9trend. <b>A legmagasabb feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek k\u00f6z\u00e9 tartoznak <\/b>(100 g-ra):<\/p>\n<ul>\n<li>toj\u00e1s \u2013 13 g<\/li>\n<li>csirke \u00e9s pulykah\u00fas \u2013 30 g<\/li>\n<li>tonhal \u2013 26 g<\/li>\n<li>lazac \u2013 25,5 g<\/li>\n<li>g\u00f6r\u00f6gjoghurt \u2013 6 g<\/li>\n<li>tej \u2013 6 g<\/li>\n<li><a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">mogyor\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/span><\/a> \u2013 33 g<\/li>\n<li>bab \u2013 17 g<\/li>\n<li>marhah\u00fas \u2013 36 g <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n<\/ul>\n<div><\/div>\n<p dir=\"ltr\">Azonban nem vagyunk mindig k\u00e9pesek elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t bevinni az \u00e9lelmiszerekb\u0151l, ez\u00e9rt nagyon fontosak a t\u00e1pl\u00e1l\u00e9k kieg\u00e9sz\u00edt\u0151k, melyek <b>k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1ban \u00e1llnak a rendelkez\u00e9s\u00fcnkre.<\/b><\/p>\n<\/div>\n<div>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<p dir=\"ltr\">A feh\u00e9rj\u00e9t tartalmaz\u00f3 t\u00e1pl\u00e1l\u00e9k kieg\u00e9sz\u00edt\u0151k leggyakoribb form\u00e1i a <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">feh\u00e9rje porok<\/span><\/a>, melyek alkalmasak feh\u00e9rjeitalok elk\u00e9sz\u00edt\u00e9s\u00e9re. A feh\u00e9rje azonban egyre el\u00e9rhet\u0151bb k\u00fcl\u00f6nb\u00f6z\u0151 m\u00e1s form\u00e1kban is, mint p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">feh\u00e9rje palacsinta<\/span><\/a>, <a href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">feh\u00e9rje vajak<\/span><\/a>, vagy r\u00e1ad\u00e1sul <a href=\"https:\/\/gymbeam.hu\/protein-pizza-500-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">feh\u00e9rje pizza<\/span><\/a>.<\/p>\n<\/div>\n<div>\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<p dir=\"ltr\">\n<\/div>\n<img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"a feh\u00e9rje legterm\u00e9szetesebb forr\u00e1sa az \u00e9tel\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-850977856_1.jpg\" alt=\"a feh\u00e9rje legterm\u00e9szetesebb forr\u00e1sa az \u00e9tel\" width=\"700\" height=\"467\" \/>\n<p dir=\"ltr\"><b>K\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa feh\u00e9rjeporokat<\/b> ismer\u00fcnk, mint p\u00e9ld\u00e1ul:<\/p>\n<ul>\n<li>A <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">tejsav\u00f3 feh\u00e9rje<\/span><\/a> a <b>feh\u00e9rj\u00e9k legelterjedtebb form\u00e1ja<\/b>, mely emellett <b>komplex aminosav forr\u00e1s <\/b>is. A feldolgoz\u00e1s m\u00f3dszere szerint 3 f\u00e9le tejsav\u00f3 feh\u00e9rj\u00e9t k\u00fcl\u00f6nb\u00f6ztet\u00fcnk meg, ez a <a href=\"https:\/\/gymbeam.hu\/hidrolizalt-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">tejsav\u00f3 feh\u00e9rje hidroliz\u00e1tum<\/span><\/a>, <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">tejsav\u00f3 feh\u00e9rje koncentr\u00e1tum<\/span><\/a>, \u00e9s a <a href=\"https:\/\/gymbeam.hu\/feherje-pure-isowhey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">tejsav\u00f3 feh\u00e9rje izol\u00e1tum<\/span><\/a>.<\/li>\n<li>A <a href=\"https:\/\/gymbeam.hu\/marhahus-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">marhafeh\u00e9rje<\/span><\/a> <b>min\u0151s\u00e9gi szarvasmarh\u00e1b\u00f3l <\/b>k\u00e9sz\u00fcl. <b>Gyorsan felsz\u00edv\u00f3d\u00f3 \u00e9s emellett kazeint,<\/b> B6, B12-vitamint \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 \u00e1sv\u00e1nyokat tartalmaz.<\/li>\n<li>Az <a href=\"https:\/\/gymbeam.hu\/ejjeli-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">\u00e9jszakai (kazein) feh\u00e9rj\u00e9k<\/span><\/a> k\u00e9pesek <b>lass\u00fa, de stabil aminosav forr\u00e1st ny\u00fajtani<\/b>. T\u00f6bb glutamint tartalmaznak, \u00e9s mivel hosszabb ideig em\u00e9szt\u0151dnek meg, a test sz\u00e1m\u00e1ra t\u00f6bb aminosavat ny\u00fajtanak, v\u00e9g\u00fcl pedig <b>kiv\u00e1l\u00f3 anabolikus hat\u00e1s\u00faak.<\/b><\/li>\n<li>A <a href=\"https:\/\/gymbeam.hu\/szoja-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">sz\u00f3jafeh\u00e9rje<\/span><\/a> sz\u00f3jalisztb\u0151l k\u00e9sz\u00fcl, melyet kicsapoltatnak, kimosnak \u00e9s sz\u00e1r\u00edtanak. Ezzel <b>90 %-os feh\u00e9rj\u00e9t kapnak<\/b>, mely aminosavakban, BCAA-ban, argininben \u00e9s glutaminben gazdag.<\/li>\n<li>A <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">vegetari\u00e1nus feh\u00e9rj\u00e9k<\/span><\/a> olyan feh\u00e9rj\u00e9k, melyekben nem \u00e1llati forr\u00e1s\u00fa feh\u00e9rj\u00e9ket tal\u00e1lunk. K\u00f6z\u00e9j\u00fck tartozik <b>p\u00e9ld\u00e1ul a toj\u00e1s, sz\u00f3jafeh\u00e9rje, bors\u00f3feh\u00e9rje, vagy kenderfeh\u00e9rje.<\/b><\/li>\n<li>A <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">veg\u00e1n feh\u00e9rje<\/span><\/a> n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rje, teh\u00e1t <a href=\"https:\/\/gymbeam.hu\/szoja-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">sz\u00f3jafeh\u00e9rje<\/span><\/a>, <b>rizsfeh\u00e9rje, kender \u00e9s bors\u00f3feh\u00e9rje.<\/b><\/li>\n<li><span style=\"color: #000000;\"><span style=\"color: #000000;\">A <a href=\"https:\/\/gymbeam.hu\/tobb-osszetevoju-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">t\u00f6bb \u00f6sszetev\u0151j\u0171 feh\u00e9rj\u00e9k<\/span><\/a> <b>t\u00f6bb feh\u00e9rjeforr\u00e1sb\u00f3l<\/b> \u00e1llnak, melyeket k\u00fcl\u00f6nb\u00f6z\u0151 ar\u00e1nyban tal\u00e1lunk meg a term\u00e9kben. A leggyakrabban azonban <a href=\"https:\/\/gymbeam.hu\/ejjeli-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">kazein feh\u00e9rje<\/span><\/a>, <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">tejsav\u00f3 feh\u00e9rje<\/span><\/a>, <a href=\"https:\/\/gymbeam.hu\/marhahus-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">marhafeh\u00e9rje<\/span><\/a>, vagy <a href=\"https:\/\/gymbeam.hu\/szoja-feherje\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">sz\u00f3jafeh\u00e9rje<\/span><\/a><\/span>.<\/span><\/li>\n<li>A <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">lakt\u00f3zmentes feh\u00e9rj\u00e9k<\/span><\/a> nem tartalmaznak lakt\u00f3zt, ez\u00e9rt <b>alkalmasak olyanoknak, akik intoler\u00e1nsak r\u00e1<\/b>. Magas feh\u00e9rjetartalm\u00faak, azonban an\u00e9lk\u00fcl, hogy leterheln\u00e9k az em\u00e9szt\u0151rendszert.<\/li>\n<li>A <a href=\"https:\/\/gymbeam.hu\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">glut\u00e9nmentes feh\u00e9rj\u00e9k<\/span><\/a> olyan emberek sz\u00e1m\u00e1ra aj\u00e1nlottak, akik glut\u00e9n intoleranci\u00e1val k\u00fczdenek. Gyakran megtal\u00e1lhat\u00f3ak a <b>gluten free feh\u00e9rje<\/b> felirattal is ell\u00e1tva.<\/li>\n<\/ul>\n<div><\/div>\n<div><img loading=\"lazy\" decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"a feh\u00e9rjeitalok n\u00e9pszer\u0171 feh\u00e9rjeforr\u00e1sok\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-654537972.jpg\" alt=\"a feh\u00e9rjeitalok n\u00e9pszer\u0171 feh\u00e9rjeforr\u00e1sok\" width=\"700\" height=\"467\" \/><\/div>\n<p dir=\"ltr\">\n<div><\/div>\n<div>\n<p dir=\"ltr\">B\u00edzunk benne, hogy a cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel megk\u00f6zel\u00edtett\u00fck, mik a <b>feh\u00e9rjehi\u00e1ny leggyakoribb t\u00fcnetei<\/b>, de azt is, hogy milyen m\u00f3don tudj\u00e1tok a leghat\u00e1sosabban p\u00f3tolni \u0151ket. Ti mik\u00e9nt p\u00f3tolj\u00e1tok a feh\u00e9rj\u00e9ket? V\u00e1laszaitokat \u00edrj\u00e1tok meg nek\u00fcnk kommentben, ha pedig tetszett a cikk, <b>t\u00e1mogass\u00e1tok a megoszt\u00e1sotokkal<\/b>.<\/p>\n<\/div>\n<p dir=\"ltr\">FORR\u00c1SOK:<\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[1]<\/span> Rushton DH &#8211; Nutritionalfactors and hairloss. ClinExpDermatol. 2002 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12190640\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12190640<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[2]<\/span> McLaren DS &#8211; Skin in proteinenergymalnutrition. &#8211; ArchDermatol. 1987 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3120652\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3120652<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[3]<\/span> Campbell WW1, Trappe TA, Jozsi AC, Kruskall LJ, Wolfe RR, Evans WJ. &#8211; Dietaryproteinadequacy and lower body versuswhole body resistivetraining in olderhumans. J Physiol. 2002 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12122158\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12122158<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[4]<\/span> Wiswell RA1, Hawkins SA, Jaque SV, Hyslop D, Constantino N, Tarpenning K, Marcell T, Schroeder ET. Relationshipbetweenphysiologicalloss, performancedecrement, and age in masterathletes. J Gerontol A BiolSci Med Sci. 2001 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11584034\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11584034<\/span><\/a><\/span><\/p>\n<p><span style=\"color: #ff6600;\">[5]<\/span> Li P, Yin YL, Li D, Kim SW, Wu G. &#8211; Aminoacids and immunefunction. &#8211; Br J Nutr. 2007 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17403271\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17403271<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[6]<\/span> CarylNowson and StellaO\u2019Connell &#8211; ProteinRequirements and RecommendationsforOlderPeople: A Review &#8211; Nutrients. 2015 Aug; 7 &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4555150\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4555150\/<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[7]<\/span> Castaneda C, Charnley JM, Evans WJ, Crim MC. &#8211; Elderlywomenaccommodate to a low-proteindietwithlosses of body cellmass, musclefunction, and immuneresponse. Am J ClinNutr. 1995 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7598064\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7598064<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[8]<\/span> Krista SuzzanneSchaefer &#8211; SPARTA Pro : dietaryproteinintake and injury rate amonghighschoolathletes &#8211; Oregon Health&amp;ScienceUniversity OHSU DigitalCommons &#8211; November 2009 (megtal\u00e1lhat\u00f3 online) <a href=\"https:\/\/scholararchive.ohsu.edu\/concern\/etds\/m613mx57c?locale=en\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/scholararchive.ohsu.edu\/concern\/etds\/m613mx57c?locale=en<\/a><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[9]<\/span> Hamaguchi M, Kojima T, Takeda N, Nakagawa T, Taniguchi H, Fujii K, Omatsu T, Nakajima T, Sarui H, Shimazaki M, Kato T, Okuda J, Ida K. &#8211; Themetabolicsyndrome as a predictor of nonalcoholicfattyliverdisease. AnnIntern Med. 2005 (megtal\u00e1lhat\u00f3 online) <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16287793\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16287793<\/span><\/a><\/span><\/p>\n<p dir=\"ltr\"><span style=\"color: #ff6600;\">[10]<\/span> Howmuchprotein do youneed per day? \u00c1tv\u00e9ve a <span style=\"color: #ff6600;\"><a href=\"https:\/\/examine.com\/nutrition\/how-much-protein-do-i-need\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/examine.com\/nutrition\/how-much-protein-do-i-need\/<\/span><\/a><\/span> oldalr\u00f3l.<\/p>\n<p><span style=\"color: #ff6600;\">[11]<\/span> MatthewKadey, MS, RD &#8211; The 40 Best HighProtein Foods &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/www.bodybuilding.com\/content\/ultimate-list-40-high-protein-foods.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">https:\/\/www.bodybuilding.com\/content\/ultimate-list-40-high-protein-foods.html<\/span><\/a><\/span><\/p>\n<div class=\"clear\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"post-bottom\">\n<div class=\"post-auth-hld\">\n<h4 class=\"poster\">Szerz\u0151: <span style=\"color: #ff6600;\"><a href=\"https:\/\/plus.google.com\/u\/0\/+MariaSandalova?rel=author\"><span style=\"color: #ff6600;\">M\u00e1ria \u0160andalov\u00e1<\/span><\/a><\/span><\/h4>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A feh\u00e9rjehi\u00e1ny komoly eg\u00e9szs\u00e9grombol\u00f3 k\u00f6vetkezm\u00e9nyekkel j\u00e1rhat. Olvassatok a feh\u00e9rjehi\u00e1nyt jelz\u0151 5 figyelmeztet\u0151 jelr\u0151l, \u00e9s tan\u00e1csainkr\u00f3l, hogyan megadni a szervezet sz\u00e1m\u00e1ra. <\/p>\n","protected":false},"author":25,"featured_media":146374,"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-168665","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 figyelmeztet\u0151 jel, mely jelzi, hogy feh\u00e9rjehi\u00e1nyod van - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A feh\u00e9rjehi\u00e1ny komoly eg\u00e9szs\u00e9grombol\u00f3 k\u00f6vetkezm\u00e9nyekkel j\u00e1rhat. 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