{"id":212292,"date":"2021-01-28T15:30:40","date_gmt":"2021-01-28T14:30:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=212292"},"modified":"2023-12-01T15:29:33","modified_gmt":"2023-12-01T14:29:33","slug":"7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/","title":{"rendered":"7 tipp, hogyan egy\u00e9l, amit szeretsz, de ne h\u00edzz"},"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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#A_Bevitel_%E2%80%93_Felhasznalas_egyenletet_nem_csaphatod_be\" title=\"A Bevitel &#8211; Felhaszn\u00e1l\u00e1s egyenletet nem csaphatod be.\">A Bevitel &#8211; Felhaszn\u00e1l\u00e1s egyenletet nem csaphatod be.<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#1_Fizikai_aktivitas_elkezdese\" title=\"1. Fizikai aktivit\u00e1s elkezd\u00e9se\">1. Fizikai aktivit\u00e1s elkezd\u00e9se<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#2_Helyettesitsd_a_cukrot\" title=\"2. Helyettes\u00edtsd a cukrot\">2. Helyettes\u00edtsd a cukrot<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#3_Zsiros_etelek_helyettesitese\" title=\"3. Zs\u00edros \u00e9telek helyettes\u00edt\u00e9se\">3. Zs\u00edros \u00e9telek helyettes\u00edt\u00e9se<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#4_Ne_feledkezz_meg_a_feherjerol\" title=\"4. Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l\">4. Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#5_Oszd_el_az_adagokat\" title=\"5. Oszd el az adagokat\">5. Oszd el az adagokat<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#6_Valassz_alacsonyabb_kaloriatartalmu_desszerteket\" title=\"6. V\u00e1lassz alacsonyabb kal\u00f3riatartalm\u00fa desszerteket\">6. V\u00e1lassz alacsonyabb kal\u00f3riatartalm\u00fa desszerteket<\/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\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#7_Csak_egy_adagot_keszits_el_elore\" title=\"7. Csak egy adagot k\u00e9sz\u00edts el el\u0151re\">7. Csak egy adagot k\u00e9sz\u00edts el el\u0151re<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-hogyan-egyel-amit-szeretsz-de-ne-hizz\/#Mit_erdemes_mindebbol_megjegyezni\" title=\"Mit \u00e9rdemes mindebb\u0151l megjegyezni?\">Mit \u00e9rdemes mindebb\u0151l megjegyezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A s\u00f3v\u00e1rg\u00e1s \u201evalami j\u00f3\u201d ut\u00e1ni n\u00e9ha mindenkit utol\u00e9r. Vannak, akiket ez v\u00e1ratlanul \u00e9r, m\u00e1sokat szinte t\u00f6k\u00e9letes rendszeress\u00e9ggel tal\u00e1l meg a d\u00e9lut\u00e1ni k\u00e1v\u00e9 form\u00e1j\u00e1ban. Megpr\u00f3b\u00e1lhatod p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekkel <\/a>el\u0171zni, de valahogyan mindannyian tudjuk, hogy ez nem fog m\u0171k\u00f6dni, \u00e9s hogy az uborka nem csokitorta, \u00e9s soha nem is lesz.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e1r rendszeres, ak\u00e1r alkalmi nassol\u00f3 vagy, j\u00f3 tudni, hogy nem kell agg\u00f3dnod az \u00e9dess\u00e9gek fogyaszt\u00e1sa miatt. Tudtad, hogy ak\u00e1r napi rendszeress\u00e9ggel megengedhetsz magadnak egy kis finoms\u00e1got an\u00e9lk\u00fcl, hogy a s\u00falyodon l\u00e1tszana? Sz\u00f3val <strong>m\u00e9g csak le sem kell mondanod<\/strong> <strong>az \u00e9dess\u00e9gr\u0151l a fogy\u00f3k\u00fara k\u00f6zben<\/strong>, csak okosnak kell lenned. Ez\u00e9rt a mai cikkben adunk p\u00e1r tippet arr\u00f3l, hogyan ehetsz \u00e9dess\u00e9get an\u00e9lk\u00fcl, hogy h\u00edzn\u00e1l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_Bevitel_%E2%80%93_Felhasznalas_egyenletet_nem_csaphatod_be\"><\/span>A Bevitel &#8211; Felhaszn\u00e1l\u00e1s egyenletet nem csaphatod be.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem sz\u00e1m\u00edt, milyen kem\u00e9nyen pr\u00f3b\u00e1lkozol, nem v\u00e1ltoztathatod meg a fizika t\u00f6rv\u00e9nyeit. Teh\u00e1t az elv mindig az lesz, hogy ha <strong>t\u00f6bb energi\u00e1t&nbsp; (kal\u00f3ri\u00e1t) fogyasztasz, mint amennyit el\u00e9getsz, h\u00edzni<\/strong> fogsz. Ha viszont <strong>kevesebb energi\u00e1t viszel be, mint amennyit el\u00e9getsz, fogyni<\/strong> fogsz. Az egyetlen m\u00f3dja a s\u00falyod megtart\u00e1s\u00e1nak, a kiegyens\u00falyozott kal\u00f3riabevitel fenntart\u00e1sa, ami azt jelenti, hogy k\u00f6r\u00fclbel\u00fcl annyi energi\u00e1t kell bejuttatnod, mint amennyit felhaszn\u00e1lsz. Mag\u00e1t a bevitelt \u00e9s a felhaszn\u00e1l\u00e1st sz\u00e1mos t\u00e9nyez\u0151 befoly\u00e1solja, az im\u00e9nt eml\u00edtett \u00e9dess\u00e9g ir\u00e1nti v\u00e1gy pedig bizonyos m\u00e9rt\u00e9kig arra lehet befoly\u00e1ssal, hogy mennyi energi\u00e1t juttatsz be.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebb\u0151l a cikkb\u0151l t\u00f6bbet tudhatsz meg arr\u00f3l, hogyan kell kisz\u00e1m\u00edtani a kal\u00f3riabevitelt: <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\">Hogyan sz\u00e1moljuk ki az energia vagy makrot\u00e1panyagok bevitel\u00e9t a fogy\u00e1shoz vagy az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez?<\/a>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Hogyan hat\u00e1rozzuk meg, hogy h\u00e1ny kal\u00f3ri\u00e1t kell fogyasztani? <\/h3>\n\n\n\n<p>A legegyszer\u0171bb m\u00f3dja, ha be\u00edrod az adataid a kalkul\u00e1torunkba, amely kisz\u00e1m\u00edtja a k\u00f6r\u00fclbel\u00fcl aj\u00e1nlott kal\u00f3ria- \u00e9s egy\u00e9ni makrot\u00e1panyag-bevitelt, amelyet \u00e9rdemes betartanod a c\u00e9l el\u00e9r\u00e9se \u00e9rdek\u00e9ben. Vedd figyelembe, hogy az \u00e9rt\u00e9kek csak t\u00e1j\u00e9koztat\u00f3 jelleg\u0171ek. Mindegyik test k\u00fcl\u00f6nb\u00f6z\u0151, \u00e9s elt\u00e9r\u0151en reag\u00e1l egy adott beviteli mennyis\u00e9gre. Ez\u00e9rt figyelemmel kell k\u00eds\u00e9rni a bevitelt, \u00e9s sz\u00fcks\u00e9g eset\u00e9n m\u00f3dos\u00edtani kell azt, hogy fokozatosan k\u00f6zelebb ker\u00fclj a c\u00e9lodhoz.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * 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n\u0151 p\u00e9ld\u00e1j\u00e1n kereszt\u00fcl<\/strong>, hogyan n\u00e9zhet ki egy ilyen energiabevitel:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Egy \u00e1tlagos n\u0151 (Emma) 170 cm magas \u00e9s 65 kg.&nbsp;<\/strong> Javasolt bevitel a tests\u00faly fenntart\u00e1s\u00e1hoz abban az esetben, ha nem sportol vagy nem v\u00e9gez fizikai mozg\u00e1st: 2040 kcal\/nap, sz\u00e9nhidr\u00e1t: 304 g, feh\u00e9rje: 78 g, zs\u00edr: 57 g.<\/li>\n\n\n\n<li><strong>Egy \u00e1tlagos f\u00e9rfi (Michael) 180 cm magas \u00e9s 80 kg:&nbsp;<\/strong> Javasolt bevitel a tests\u00faly fenntart\u00e1s\u00e1hoz abban az esetben, ha nem sportol vagy nem v\u00e9gez fizikai mozg\u00e1st: 2344 kcal\/nap, sz\u00e9nhidr\u00e1t: 343 g, feh\u00e9rje: 96 g, zs\u00edr: 65 g.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha sz\u00e1m\u00edt\u00e1saink szerint a reggeli a napi bevitel k\u00f6r\u00fclbel\u00fcl 20% -\u00e1t,&nbsp; az eb\u00e9d a 35% -\u00e1t, a vacsora pedig a 30% -\u00e1t teszi ki, <strong>akkor a teljes napi bevitel k\u00f6r\u00fclbel\u00fcl 15%<\/strong> -a marad, amibe Michael \u00e9s Emma sz\u00e1m\u00e1ra m\u00e9g belef\u00e9rne a desszert. <strong>Ez 306 kcal desszertet jelentene Emm\u00e1nak \u00e9s 351 kcal-t Michaelnek.<\/strong> Elm\u00e9letileg mindkett\u0151j\u00fck megengedhetn\u00e9 k\u00f6r\u00fclbel\u00fcl <strong>60-70 g csokol\u00e1d\u00e9<\/strong> fogyaszt\u00e1s\u00e1t egy d\u00e9lut\u00e1ni nasi helyett, an\u00e9lk\u00fcl, hogy az a s\u00faly\u00e1n megmutatkozna. Csak az a probl\u00e9ma, hogy a csokol\u00e1d\u00e9t\u00f3l nem laknak j\u00f3l t\u00fal hossz\u00fa id\u0151re. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cdgy lehet, hogy egy m\u00e1sik snack-hez ny\u00falnak, hogy elolts\u00e1k az \u00e9hs\u00e9get, ez\u00e1ltal hossz\u00fa t\u00e1von n\u00f6velve a bevitel mennyis\u00e9g\u00e9t \u00e9s s\u00falygyarapod\u00e1st. A test\u00fcnk m\u0171k\u00f6d\u00e9se olyasmi, amivel sz\u00e1molni kell. Ez nem jelenti azt, hogy nem ehetsz. <strong>Mer\u00edts ihletet 7 tipp\u00fcnkb\u0151l, hogy megtudd, hogyan k\u00e9nyeztetheted magad okosan an\u00e9lk\u00fcl, hogy a nap h\u00e1tral\u00e9v\u0151 r\u00e9sz\u00e9ben cs\u00f6kkentened kellene az energiabevitelt<\/strong>. Plusz, a s\u00faly \u00e9s a zs\u00edr sz\u00e1zal\u00e9k n\u00f6veked\u00e9se miatt sem kell agg\u00f3dnod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"876\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"Hogyan egy\u00fcnk \u00e9dess\u00e9get \u00e9s fogyjunk egyszerre\" class=\"wp-image-205067\" style=\"width:843px;height:657px\" title=\"Hogyan egy\u00fcnk \u00e9dess\u00e9get \u00e9s fogyjunk egyszerre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Fizikai_aktivitas_elkezdese\"><\/span>1. Fizikai aktivit\u00e1s elkezd\u00e9se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahogy fentebb m\u00e1r eml\u00edtett\u00fck, <strong>a kal\u00f3ria-egyens\u00faly minden k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt \u00e9rv\u00e9nyes\u00fcl<\/strong>. De ez \u00e9pp a kezedre j\u00e1tszik, mert a gyakorlatban azt jelenti, hogy ha <strong>elkezdesz mozogni \u00e9s t\u00f6bb kal\u00f3ri\u00e1t \u00e9getsz<\/strong> el, nem kell agg\u00f3dnod az \u00e9dess\u00e9gek fogyaszt\u00e1sa miatt. \u00c9s nem kell \u00e1m azonnal intenz\u00edv crossfit \u00f3r\u00e1ra menned. Mit sz\u00f3ln\u00e1l egy<strong> hosszabb s\u00e9t\u00e1val<\/strong> egybek\u00f6t\u00f6tt tort\u00e1hoz \u00e9s egy k\u00e1v\u00e9z\u00f3hoz vagy egy p\u00e9ks\u00e9ghez \u00fati c\u00e9lk\u00e9nt? Megl\u00e1tod, hogy m\u00e9g jobban fogod \u00e9lvezni. Azonban, ha nem rajongsz a hossz\u00fa s\u00e9t\u00e1k\u00e9rt, <strong>kal\u00f3ri\u00e1t m\u00e1s sportokkal<\/strong> vagy napi tev\u00e9kenys\u00e9gekkel is \u00e9gethetsz. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>&nbsp;H\u00e1ny&nbsp;&nbsp;kal\u00f3ri\u00e1t&nbsp;&nbsp;\u00e9get\u00fcnk&nbsp; el k\u00fcl\u00f6nb\u00f6z\u0151&nbsp;&nbsp;tev\u00e9kenys\u00e9gekkel?<\/strong>&nbsp;[6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Tev\u00e9kenys\u00e9g<\/strong><\/center><\/th><th><center><strong>Mennyit \u00e9get el egy 65 kg-os n\u0151 \u00f3r\u00e1nk\u00e9nt<\/strong><\/center><\/th><th><center><strong>Mennyit \u00e9get el egy 80 kg-os f\u00e9rfi \u00f3r\u00e1nk\u00e9nt<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Takar\u00edt\u00e1s&nbsp;<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>K\u00f6nny\u0171 kerti munka&nbsp;<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">S\u00e9ta (5,5 km\/h) egyenes fel\u00fcleten<\/p><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>Fut\u00e1s 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>Urgr\u00f3k\u00f6telez\u00e9s<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Terpeszugr\u00e1s<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>H\u00f3goly\u00f3z\u00e1s<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>H\u00f3lap\u00e1tol\u00e1s<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e1tlagos desszert kal\u00f3riatartalma annak nagys\u00e1g\u00e1t\u00f3l \u00e9s \u00f6sszet\u00e9tel\u00e9t\u0151l f\u00fcgg\u0151en <strong>200-1000 kcal<\/strong> <strong>k\u00f6z\u00f6tt<\/strong> <strong>lehet<\/strong>. Azonban, ha megengedsz magadnak egy kis tort\u00e1t, amellyel t\u00fall\u00e9ped a kal\u00f3riabevitelt, akkor s\u00e9t\u00e1lj el a k\u00e1v\u00e9z\u00f3ba, lap\u00e1tolj este havat, \u00e9s takar\u00edtsd ki a lak\u00e1st, <strong>\u00e9gesd el a felesleges kal\u00f3ri\u00e1t<\/strong> <strong>gond<\/strong> n\u00e9lk\u00fcl, \u00e9s m\u00e9g fogyni is fogsz mik\u00f6zben \u00e9pp azt eszed, amit szeretsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"Mennyi kal\u00f3ri\u00e1t \u00e9getsz el a sport \u00e9s a szok\u00e1sos tev\u00e9kenys\u00e9gid sor\u00e1n?\" class=\"wp-image-205083\" style=\"width:843px;height:562px\" title=\"Mennyi kal\u00f3ri\u00e1t \u00e9getsz el a sport \u00e9s a szok\u00e1sos tev\u00e9kenys\u00e9gid sor\u00e1n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Helyettesitsd_a_cukrot\"><\/span>2. Helyettes\u00edtsd a cukrot <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"Hogyan helyettes\u00edthet\u0151 eg\u00e9szs\u00e9gesen a cukor\" class=\"wp-image-205097\" title=\"Hogyan helyettes\u00edthet\u0151 eg\u00e9szs\u00e9gesen a cukor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szereted a h\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171 desszerteket, megvan az az el\u0151ny\u00f6d,&nbsp; hogy <strong>kontroll\u00e1lod a felhaszn\u00e1lt nyersanyagokat \u00e9s az azokb\u00f3l sz\u00e1rmaz\u00f3 kal\u00f3ria\u00e9rt\u00e9ket<\/strong>. Az olyan \u00e9dess\u00e9gekre, mint a bucik, s\u00fctem\u00e9nyek vagy muffinok, \u00e1ltal\u00e1ban jellemz\u0151 a <strong>magas sz\u00e9nhidr\u00e1ttartalom, f\u0151k\u00e9nt egyszer\u0171 cukrok \u00e9s zs\u00edrok form\u00e1j\u00e1ban<\/strong>. Ez\u00e9rt nem rossz \u00f6tlet ezeket az \u00f6sszetev\u0151ket legal\u00e1bb r\u00e9szben egy megfelel\u0151bb alternat\u00edv\u00e1val helyettes\u00edteni. P\u00e9ld\u00e1ul kipr\u00f3b\u00e1lhatod a <strong>cik\u00f3riaszirupot<\/strong>, amelynek alacsonyabb a cukortartalma, de nagy az oldhat\u00f3 rosttartalma. Hasonl\u00f3an \u00e9des, mint a cukor, de nem szabad t\u00falz\u00e1sba vinni, mivel a t\u00falzott rostbevitel em\u00e9szt\u00e9si zavart okozhat. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az<strong> \u00e9des\u00edt\u0151szerek<\/strong> is nagy seg\u00edts\u00e9gedre lesznek, mert megb\u00edzhat\u00f3an helyettes\u00edtik a cukrot a desszertekben. Kipr\u00f3b\u00e1lhatod p\u00e9ld\u00e1ul az <strong><span style=\"color: #ff6600;\">eritritet<\/span>,<\/strong> a <strong><span style=\"color: #ff6600;\">stevi\u00e1t<\/span> vagy<\/strong> a <span style=\"color: #ff6600;\"><strong>xilitet<\/strong><\/span>. Ezek miatt az \u00e9des\u00edt\u0151k miatt nem kell agg\u00f3dnod. \u00c1ltal\u00e1ban az\u00e9rt tal\u00e1lkozol vel\u00fck, mert a gy\u00fcm\u00f6lcs\u00f6kben vagy mag\u00e1ban a stevia n\u00f6v\u00e9nyben is el\u0151fordulnak.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g cukor<\/strong> <strong>&nbsp;399 kcal&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>100 g cik\u00f3riaszirup<\/strong> <strong>155 kcal<\/strong>, 5 g cukor \u00e9s 71 g rost<\/li>\n\n\n\n<li><strong>100 g xylit<\/strong> <strong>247 kcal<\/strong> \u00e9s 30 g cukor<\/li>\n\n\n\n<li><strong>100 g eritrit<\/strong> 0 kcal<\/li>\n\n\n\n<li><strong>100 g stevia<\/strong> 0 kcal<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Amint l\u00e1tj\u00e1tok, a cukor \u00e9s m\u00e1s \u00e9des\u00edt\u0151szerek kal\u00f3ria\u00e9rt\u00e9ke jelent\u0151sen&nbsp; elt\u00e9r. Ha p\u00e9ld\u00e1ul f\u00e9lsz att\u00f3l, hogy csak eritritet vagy stevi\u00e1t haszn\u00e1lj s\u00fct\u00e9s k\u00f6zben, <strong>pr\u00f3b\u00e1ld meg azzal helyettes\u00edteni<\/strong> <strong>a cukornak legal\u00e1bb a fel\u00e9t<\/strong>. Ennek az ar\u00e1nynak nincs jelent\u0151s hat\u00e1sa az \u00edzre, de a testalkatodon id\u0151vel megjelenhet a t\u00falzott cukorbevitel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,50062,53035,58729,67804\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zsiros_etelek_helyettesitese\"><\/span>3. Zs\u00edros \u00e9telek helyettes\u00edt\u00e9se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g egy \u00f6sszetev\u0151, amit szinte semmilyen desszert nem tud n\u00e9lk\u00fcl\u00f6zni: a zs\u00edr.&nbsp; \u00c9s nem is csoda. A mond\u00e1s szerint: <strong>\u201eAmiben van zs\u00edr, ott \u00edz is van.\u201d<\/strong> B\u00e1r a zs\u00edr \u00edzhordoz\u00f3, ism\u00e9t nem rossz dolog legal\u00e1bb r\u00e9szben lecser\u00e9lni egy alacsonyabb kal\u00f3ria\u00e9rt\u00e9k\u0171 alternat\u00edv\u00e1ra. P\u00e9ld\u00e1ul, ha 100 g vaj van az eredeti receptben, cser\u00e9ld ki legal\u00e1bb a fel\u00e9t az al\u00e1bbiak k\u00f6z\u00fcl valamelyikre. Ha teljesen kihagyod a vajat, az <strong>megv\u00e1ltoztathatja az \u00edz\u00e9t vagy<\/strong> <strong>\u00e1llag\u00e1t<\/strong>. Haszn\u00e1lhatsz helyettes\u00edt\u0151k\u00e9nt p\u00e9ld\u00e1ul avok\u00e1d\u00f3t, almap\u00fcr\u00e9t, ban\u00e1np\u00fcr\u00e9t, g\u00f6r\u00f6g joghurtot vagy t\u00f6kp\u00fcr\u00e9t. <span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g vaj<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>748 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g almap\u00fcr\u00e9<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>55 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g ban\u00e1n<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>94 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g g\u00f6r\u00f6g joghurt (5 % zs\u00edr)<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>95 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g t\u00f6kp\u00fcr\u00e9<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>50 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha p\u00e9ld\u00e1ul ban\u00e1nt haszn\u00e1lsz a desszert elk\u00e9sz\u00edt\u00e9s\u00e9hez, ne feledd, hogy az is tartalmaz n\u00e9mi cukrot. Teh\u00e1t nem kell t\u00fal\u00e9des\u00edteni az \u00e9telt, \u00e9s m\u00e9gis <strong>nagyszer\u0171 lesz az \u00edze<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasonl\u00f3k\u00e9ppen helyettes\u00edtheted a desszertek <strong>egy\u00e9b zs\u00edros \u00f6sszetev\u0151it<\/strong> is, p\u00e9ld\u00e1ul a mascarpone-t vagy a tejsz\u00ednt. Ezekben az esetekben p\u00e9ld\u00e1ul a ricotta vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3<\/a> tesz remek szolg\u00e1latot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 ml 30%-os tejsz\u00edn<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>291 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g tejf\u00f6l<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>172 kcal<\/strong><\/li>\n\n\n\n<li><strong>100g mascarpone<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>386 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g zs\u00edros t\u00far\u00f3<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>141 kcal<\/strong><\/li>\n\n\n\n<li><strong>100 g zs\u00edrszeg\u00e9ny t\u00far\u00f3<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>68 kcal<\/strong><\/li>\n\n\n\n<li><strong>100g <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/ricotta-hu\/\" class=\"ek-link\">ricotta<\/a><\/strong> k\u00f6r\u00fclbel\u00fcl <strong> 140 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rajtad m\u00falik, mivel helyettes\u00edted a zs\u00edros kr\u00e9meket. Ezen t\u00falmen\u0151en, ha valamilyen alacsony kal\u00f3riatartalm\u00fa \u00e9des\u00edt\u0151szerrel m\u00e9g \u00e9des\u00edted is \u0151ket, kapsz <strong>egy eg\u00e9szs\u00e9ges<\/strong> <strong>desszertet<\/strong>, amely fele annyi kal\u00f3ri\u00e1t tartalmazhat, mint az eredeti. Nyugodt sz\u00edvvel \u00e9lvezheted az \u00e9des \u00edzt, \u00e9s nem kell agg\u00f3dnod az alakod miatt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Ne_feledkezz_meg_a_feherjerol\"><\/span>4. Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"Hogyan n\u00f6velhet\u0151 az \u00e9teleid feh\u00e9rjetartalma\" class=\"wp-image-205130\" title=\"Hogyan n\u00f6velhet\u0151 az \u00e9teleid feh\u00e9rjetartalma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9rje olyan makrot\u00e1panyag, amelyb\u0151l \u00e1ltal\u00e1ban a legkevesebb van a &nbsp;desszertekben. Ez azonban sajn\u00e1latos, mivel ennek van a <strong>legnagyobb h\u0151hat\u00e1sa<\/strong> <strong>&#8211; k\u00f6r\u00fclbel\u00fcl 20-30%<\/strong>. Ez az az energia, amit test\u00fcnk az adott makrot\u00e1panyag feldolgoz\u00e1s\u00e1ra ford\u00edt. A 100 kcal-b\u00f3l mind\u00f6ssze k\u00f6r\u00fclbel\u00fcl 70-80 kcal sz\u00edv\u00f3dik fel a szervezet\u00fcnkbe a bejuttatott feh\u00e9rje t\u00edpus\u00e1t\u00f3l f\u00fcgg\u0151en. \u00d6sszehasonl\u00edt\u00e1sk\u00e9ppen a sz\u00e9nhidr\u00e1tok h\u0151hat\u00e1sa <strong>5-10%, a zs\u00edrok\u00e9 0-3%<\/strong>. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a desszert nagyobb mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t tartalmaz, akkor k\u00f6nnyen&nbsp; <strong>tekinthet\u0151 kiegyens\u00falyozott snack<\/strong>-nek, amit gyakorlatilag minden nap \u00e9lvezhetsz. \u00c9s hogy csemp\u00e9szhetsz feh\u00e9rj\u00e9t a desszertekbe? Az els\u0151 lehet\u0151s\u00e9g a <strong>liszt egy r\u00e9sz\u00e9nek helyettes\u00edt\u00e9se feh\u00e9rj\u00e9vel<\/strong>, ami cs\u00f6kkenti a sz\u00e9nhidr\u00e1ttartalmat \u00e9s n\u00f6veli a feh\u00e9rjetartalmat. Azonban ne pr\u00f3b\u00e1ld meg a lisztet teljesen kihagyni a desszertb\u0151l, mert az negat\u00edvan befoly\u00e1solhatja a konzisztenci\u00e1t. Az az optim\u00e1lis, ha a liszt k\u00f6r\u00fclbel\u00fcl negyed\u00e9t helyettes\u00edted feh\u00e9rj\u00e9vel. M\u00e1s m\u00f3don is vihetsz be feh\u00e9rj\u00e9t desszertk\u00e9nt, <strong>p\u00e9ld\u00e1ul k\u00f3kuszliszt vagy h\u00fcvelyesek<\/strong> haszn\u00e1lat\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha nem te k\u00e9sz\u00edted a desszertet, de m\u00e9g mindig szeretn\u00e9l enni bel\u0151le, \u00e9s m\u00e9gis mindh\u00e1rom makrot\u00e1panyagot a szervezetedbe juttatni, ez esetben tedd egy kicsit m\u00e1sk\u00e9pp. Ahelyett, hogy az eg\u00e9sz adag desszertet elfogyasztan\u00e1d, <strong>pr\u00f3b\u00e1ld meg csak a fel\u00e9t megenni, \u00e9s adj hozz\u00e1 skyr-t, p\u00e9ld\u00e1ul.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>L\u00e1ssuk, ez a kis igaz\u00edt\u00e1s hogyan jelenik meg a kapott&nbsp; makrot\u00e1panyag\/kal\u00f3ria ar\u00e1nyban:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g csokol\u00e1d\u00e9s muffin<\/strong> t\u00e1p\u00e9rt\u00e9ke k\u00f6r\u00fclbel\u00fcl 406 kcal, 5 g feh\u00e9rje, 50 g sz\u00e9nhidr\u00e1t \u00e9s 20 g zs\u00edr<\/li>\n\n\n\n<li><strong>50 g csokol\u00e1d\u00e9s muffin 100 g skyr-rel<\/strong> t\u00e1p\u00e9rt\u00e9ke k\u00f6r\u00fclbel\u00fcl 265 kcal, 14 g feh\u00e9rje, 28 g sz\u00e9nhidr\u00e1t, 10 g zs\u00edr<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mint l\u00e1that\u00f3, nem kell megtagadni magadt\u00f3l a magas kal\u00f3riatartalm\u00fa finoms\u00e1gokat, s\u0151t m\u00e9g egy eg\u00e9szen kiegyens\u00falyozott desszertet is ki lehet hozni bel\u0151l\u00fck. Csak meg kell gondolni az mennyis\u00e9geket, \u00e9s p\u00f3tolni a sz\u00fcks\u00e9ges feh\u00e9rj\u00e9ket.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Oszd_el_az_adagokat\"><\/span>5. Oszd el az adagokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha egy k\u00e1v\u00e9z\u00f3ba m\u00e9sz a bar\u00e1taiddal, egy\u00e9rtelm\u0171, hogy nem&nbsp; tudod befoly\u00e1solni a desszert \u00f6sszet\u00e9tel\u00e9t. De az\u00e9rt \u00edgy sem kell <strong>megtagadnod magadt\u00f3l<\/strong>. P\u00e9ld\u00e1ul, ha szeretn\u00e9l egy igazi sajttort\u00e1t, tiramisut vagy sacher tort\u00e1t, nincs gond az <strong>id\u0151nk\u00e9nti k\u00e9nyeztet\u00e9ssel<\/strong> az eg\u00e9szs\u00e9gesebb \u00e9s k\u00f6nnyebb v\u00e1ltozat kipr\u00f3b\u00e1l\u00e1sa n\u00e9lk\u00fcl sem. De ne feledd, hogy m\u00e9g egy k\u00e1v\u00e9z\u00f3ban sem kell <strong>minden \u00e1ron megenned az eg\u00e9sz tortaszeletet<\/strong>. Mi lenne, ha megosztan\u00e1d valakivel? Biztos vagyok benne, hogy valamelyik bar\u00e1tod is \u00e9lvezn\u00e9 a desszertet, \u00e9s ha mindegyiknek csak a fel\u00e9t eszed meg, mindketten kal\u00f3ri\u00e1t sp\u00f3roltok. Ennek a fajta megk\u00f6zel\u00edt\u00e9snek egy sz\u00e9ls\u0151s\u00e9ge, <strong>ha a bar\u00e1tn\u0151d vagy bar\u00e1tod rendel desszertet, te pedig csak megk\u00f3stolod<\/strong>. Mindig az els\u0151 falat a legjobb. Hab\u00e1r megeshet, hogy nem leszel t\u00fal n\u00e9pszer\u0171, amikor ezt a m\u00f3dszert alkalmazod. <strong>Nem mindenki szereti megosztani a desszertj\u00e9t<\/strong>. <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha nincs kivel megosztanod, \u00e9s m\u00e9gsem akarod megenni az eg\u00e9sz szelet tort\u00e1t, felezd meg egy t\u00e1ny\u00e9ron, <strong>csak az egyik fel\u00e9t edd meg, a m\u00e1sikat pedig csomagoltasd be, hogy magaddal<\/strong> tudd vinni. Ha megszoktad, hogy minden nap valami \u00e9dess\u00e9ggel iszod a k\u00e1v\u00e9d, m\u00e1snap megeheted a marad\u00e9k tort\u00e1t, \u00e9s ahelyett, hogy m\u00e1s finoms\u00e1gokat enn\u00e9l otthon, <strong>kal\u00f3ri\u00e1t sp\u00f3rolsz<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"Hogyan egy\u00fcnk \u00e9dess\u00e9get \u00e9s fogyjunk egyszerre\" class=\"wp-image-205146\" style=\"width:843px;height:562px\" title=\"Hogyan egy\u00fcnk \u00e9dess\u00e9get \u00e9s fogyjunk egyszerre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Valassz_alacsonyabb_kaloriatartalmu_desszerteket\"><\/span>6. V\u00e1lassz alacsonyabb kal\u00f3riatartalm\u00fa desszerteket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n nem lep meg, hogy <strong>a k\u00fcl\u00f6nb\u00f6z\u0151 desszertek&nbsp; kal\u00f3ria\u00e9rt\u00e9ke v\u00e1ltoz\u00f3<\/strong>, \u00e9s n\u00e9ha m\u00e9g t\u00f6bb sz\u00e1z kal\u00f3ria a k\u00fcl\u00f6nbs\u00e9g. De honnan tudjuk, hogy melyik desszert emeli a<strong> legkevesebb kal\u00f3ri\u00e1val<\/strong> a napi energiabevitelt?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>El\u0151sz\u00f6r pr\u00f3b\u00e1ld meg a<strong> desszert s\u00falya<\/strong> alapj\u00e1n felm\u00e9rni, melyik a legk\u00f6nnyebb. Egyes c\u00e9gek m\u00e9g grammban is megadj\u00e1k az \u00e9dess\u00e9gek s\u00faly\u00e1t, ami megk\u00f6nny\u00edti a dolgukat. De val\u00f3sz\u00edn\u0171leg egy r\u00e1n\u00e9z\u00e9sre meg lehet \u00e1llap\u00edtani, hogy a macaroon kisebb \u00e9s k\u00f6nnyebb a \u00falya is, mint egy csokitort\u00e1nak. Pr\u00f3b\u00e1ld a<strong> \u201elegkisebb\u201d s\u00faly\u00fa<\/strong> <strong>desszertet<\/strong> v\u00e1lasztani. Azonban fontos az \u00f6sszet\u00e9tel is. Ha p\u00e9k\u00e1rukr\u00f3l van sz\u00f3, pr\u00f3b\u00e1lj meg <strong>szivacsos alap\u00fa<\/strong> term\u00e9keket v\u00e1lasztani. Kevesebb zs\u00edrt (n\u00e9ha zs\u00edrt nem is) \u00e9s t\u00f6bb sz\u00e9nhidr\u00e1tot haszn\u00e1lnak az elk\u00e9sz\u00edt\u00e9s\u00fckh\u00f6z. \u00c9s mivel 1g sz\u00e9nhidr\u00e1tban <strong>4 kcal<\/strong> \u00e9s 1g zs\u00edrban <strong>9<\/strong> <strong>kcal<\/strong> van, a kapott kal\u00f3ria\u00e9rt\u00e9k pozit\u00edvan t\u00fckr\u00f6zi a hi\u00e1nyz\u00f3 zs\u00edrt. Nem csak a k\u00fcls\u0151 sz\u00e1m\u00edt, hanem az is, ami benne van. <strong>J\u00f3 v\u00e1laszt\u00e1s lehet a k\u00fcl\u00f6nb\u00f6z\u0151 kr\u00e9msajtos cukorm\u00e1z, gy\u00fcm\u00f6lcs vagy zselatin<\/strong>. A magasabb kal\u00f3riatartalm\u00fa desszertek vaj, zs\u00edros tejsz\u00edn vagy \u00e9des\u00edtett s\u0171r\u00edtett tej alap\u00faak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha nem vagy biztos benne, hogy mit v\u00e1lassz, \u00e9s mit tartalmaznak az egyes&nbsp; finoms\u00e1gok, <strong>ne f\u00e9lj megk\u00e9rdezni<\/strong>. A szem\u00e9lyzetet t\u00e1j\u00e9koztatni kell arr\u00f3l, hogy mit \u00e1rulnak, hogy seg\u00edthessenek kiv\u00e1lasztani a <strong>c\u00e9lnak legink\u00e1bb<\/strong> megfelel\u0151 desszertet. \u00c9s ha jobban szereted a csokol\u00e1d\u00e9t, a k\u00fcl\u00f6nb\u00f6z\u0151 szeleteket \u00e9s a kekszeket, ez m\u00e9g egyszer\u0171bb, mert t\u00f6bbet tudhatsz meg a csomagol\u00e1son tal\u00e1lhat\u00f3 \u00f6sszetev\u0151kr\u0151l, \u00e9s kiv\u00e1laszthatod a sz\u00e1modra megfelel\u0151t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Csak_egy_adagot_keszits_el_elore\"><\/span>7. Csak egy adagot k\u00e9sz\u00edts el el\u0151re<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez a tipp k\u00fcl\u00f6n\u00f6sen azoknak sz\u00f3l, akik<strong> nehezen tudnak maguknak meg\u00e1lljt parancsolni<\/strong>, amikor elkezdenek \u00e9dess\u00e9get enni. Ha otthon k\u00e9sz\u00edted el a saj\u00e1t finoms\u00e1gaid \u00e9s s\u00fctsz magadnak, <strong>nincs \u00e9rtelme<\/strong> <strong>nagy mennyis\u00e9geket<\/strong> k\u00e9sz\u00edteni \u00e9s nagy sebess\u00e9ggel magadba t\u00f6mni. Jobban j\u00e1rsz, ha egy kisebb s\u00fct\u0151tepsit, ami mondjuk a norm\u00e1l m\u00e9ret negyede. Ebbe csak<strong> n\u00e9h\u00e1ny adag<\/strong> f\u00e9r bele, amit vagy beoszthatsz a k\u00f6vetkez\u0151 n\u00e9h\u00e1ny napra, vagy lefagyaszthatsz k\u00e9s\u0151bbre, amikor gy\u0151znek a r\u00e1gcs\u00e1lnival\u00f3k. Term\u00e9szetesen <strong>megoszthatod<\/strong> \u0151ket csal\u00e1ddal vagy bar\u00e1taiddal is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ugyan\u00fagy elk\u00e9sz\u00edthet\u0151k a boltban v\u00e1s\u00e1rolt \u00e9dess\u00e9gek is<\/strong>. Ha \u00fagy \u00e9rzed, hogy nem tudsz uralkodni magadon, csomagold ki a kekszet, \u00e9s <strong>csomagolj<\/strong> <strong>minden darabot<\/strong> k\u00fcl\u00f6n f\u00f3li\u00e1ba, pap\u00edrzacsk\u00f3ba vagy \u00fcres mogyor\u00f3vajas \u00fcvegbe. Miut\u00e1n megetted a becsomagolt kekszet, nem fogod \u00fagy \u00e9rezni, hogy egy m\u00e1sik v\u00e1r r\u00e1d a csomagban, ami elgondolkodtat, \u00e9s meg\u00e1ll\u00edtja a k\u00e9nyszeres v\u00e1gyat, hogy egy m\u00e1sik ut\u00e1n ny\u00falj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"Hogyan ne h\u00edzzunk az \u00e9dess\u00e9gekt\u0151l\" class=\"wp-image-205161\" style=\"width:843px;height:563px\" title=\"Hogyan ne h\u00edzzunk az \u00e9dess\u00e9gekt\u0151l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mit_erdemes_mindebbol_megjegyezni\"><\/span>Mit \u00e9rdemes mindebb\u0151l megjegyezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha fogyni pr\u00f3b\u00e1lsz, \u00e9s k\u00f6zben h\u00e9be-h\u00f3ba kim\u00e9sz egy s\u00fctire a&nbsp; bar\u00e1taiddal, nincs mi\u00e9rt agg\u00f3dni, \u00e9s <strong>nem kell izgulnod a h\u00edz\u00e1s miatt sem<\/strong>. De ha vigy\u00e1zol a s\u00falyodra, \u00e9s hetente p\u00e1rszor megjelensz a k\u00e1v\u00e9z\u00f3kban, tal\u00e1n itt az ideje, hogy \u00e1tgondold a desszertekhez val\u00f3 hozz\u00e1\u00e1ll\u00e1sod. <strong>Naponta ehetsz \u00e9dess\u00e9get<\/strong> an\u00e9lk\u00fcl, hogy befoly\u00e1soln\u00e1 a s\u00falyodat, de okosnak kell lenned. Ha otthon k\u00e9sz\u00edtesz \u00e9dess\u00e9get, <strong>figyelj oda az \u00f6sszetev\u0151kre<\/strong>. Pr\u00f3b\u00e1ld legal\u00e1bb r\u00e9szben helyettes\u00edteni a vajat \u00e9s a cukrot, \u00e9s<strong> adj hozz\u00e1 feh\u00e9rj\u00e9t<\/strong> helyette. \u00c9rdekl\u0151dj a \u00f6sszetev\u0151kr\u0151l akkor is, ha \u00e9tteremben eszel desszertet. Ugyanakkor<strong> \u00fcgyelj az adag mennyis\u00e9g\u00e9re is<\/strong>. Egy nagyobb adag desszert eset\u00e9n oszd meg bar\u00e1taiddal vagy partnereddel, vagy csomagoltasd el a t\u00f6bbit. \u00c9s ha nem tudsz uralkodni magadon, mik\u00f6zben otthon m\u00e1r van \u00e9dess\u00e9ged, <strong>pr\u00f3b\u00e1ld meg el\u0151re kisebb adagokra osztani<\/strong>. Legal\u00e1bb n\u00e9h\u00e1ny tan\u00e1csunkat alkalmazd a mindennapjaidban, \u00e9s megl\u00e1tod, megengedheted magadnak a rendszeres nassol\u00e1st an\u00e9lk\u00fcl, hogy agg\u00f3dnod kellene a s\u00falygyarapod\u00e1s miatt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Van m\u00e1s garant\u00e1lt m\u00f3dszered, az \u00e9dess\u00e9gek \u00e9lvezet\u00e9re an\u00e9lk\u00fcl, hogy negat\u00edv hat\u00e1sa lenne az alakodra? Oszd meg \u0151ket kommentben, \u00e9s tal\u00e1n m\u00e1soknak is seg\u00edthetsz. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ha fogyni pr\u00f3b\u00e1lsz vagy megtartani a s\u00falyodat, nem kell lemondanod az \u00e9dess\u00e9gekr\u0151l. R\u00e1gcs\u00e1lhatsz minden nap an\u00e9lk\u00fcl, hogy h\u00edzn\u00e1l. A mai cikkben elmondjuk, hogyan is kell ezt csin\u00e1lni. <\/p>\n","protected":false},"author":100,"featured_media":205187,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6960,7356,6840,7296],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-212292","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-cukorhelyettesitok","9":"tag-etrend-hu","10":"tag-makrotapanyagok","11":"tag-nassolnivalok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 tipp, hogyan egy\u00e9l, amit szeretsz, de ne h\u00edzz - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Akkor is ehetsz \u00e9dess\u00e9get, ha fogyni szeretn\u00e9l. 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