{"id":240671,"date":"2021-04-12T14:07:05","date_gmt":"2021-04-12T12:07:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=240671"},"modified":"2023-12-01T11:47:06","modified_gmt":"2023-12-01T10:47:06","slug":"10-jo-erv-a-tojaseves-mellett","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/","title":{"rendered":"10 j\u00f3 \u00e9rv a toj\u00e1sev\u00e9s mellett"},"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\/10-jo-erv-a-tojaseves-mellett\/#1_A_tojas_kivalo_minosegu_feherjeket_tartalmaz_nagyszeru_aminosav_spektrummal\" title=\"1. A toj\u00e1s kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9ket tartalmaz, nagyszer\u0171 aminosav spektrummal\">1. A toj\u00e1s kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9ket tartalmaz, nagyszer\u0171 aminosav spektrummal<\/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\/10-jo-erv-a-tojaseves-mellett\/#2_A_tojas_kivalo_vitamin-_es_asvanyianyag-forras\" title=\"2. A toj\u00e1s kiv\u00e1l\u00f3 vitamin- \u00e9s \u00e1sv\u00e1nyianyag-forr\u00e1s\">2. A toj\u00e1s kiv\u00e1l\u00f3 vitamin- \u00e9s \u00e1sv\u00e1nyianyag-forr\u00e1s<\/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\/10-jo-erv-a-tojaseves-mellett\/#3_Egyes_tojasok_omega-3_zsirsavakkal_dusitottak\" title=\"3. Egyes toj\u00e1sok omega-3 zs\u00edrsavakkal d\u00fas\u00edtottak\">3. Egyes toj\u00e1sok omega-3 zs\u00edrsavakkal d\u00fas\u00edtottak<\/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\/10-jo-erv-a-tojaseves-mellett\/#4_Hacsak_nem_tartozol_valamely_kockazati_csoportba_a_tojas_koleszterintartalma_nem_a_te_gondod\" title=\"4. Hacsak nem tartozol valamely kock\u00e1zati csoportba, a toj\u00e1s koleszterintartalma nem a te gondod\">4. Hacsak nem tartozol valamely kock\u00e1zati csoportba, a toj\u00e1s koleszterintartalma nem a te gondod<\/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\/10-jo-erv-a-tojaseves-mellett\/#5_A_tojas_az_agymukodest_tamogato_kolin_egyik_fo_forrasa\" title=\"5. A toj\u00e1s az agym\u0171k\u00f6d\u00e9st t\u00e1mogat\u00f3 kolin egyik f\u0151 forr\u00e1sa\">5. A toj\u00e1s az agym\u0171k\u00f6d\u00e9st t\u00e1mogat\u00f3 kolin egyik f\u0151 forr\u00e1sa<\/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\/10-jo-erv-a-tojaseves-mellett\/#6_A_tojas_luteint_es_zeaxantint_tartalmaz_%E2%80%93_a_latas_szempontjabol_fontos_antioxidansok\" title=\"6. A toj\u00e1s luteint \u00e9s zeaxantint tartalmaz &#8211; a l\u00e1t\u00e1s szempontj\u00e1b\u00f3l fontos antioxid\u00e1nsok\">6. A toj\u00e1s luteint \u00e9s zeaxantint tartalmaz &#8211; a l\u00e1t\u00e1s szempontj\u00e1b\u00f3l fontos antioxid\u00e1nsok<\/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\/10-jo-erv-a-tojaseves-mellett\/#7_A_tojasfogyasztas_fokozza_a_jollakottsag_erzetet_ami_segithet_a_fogyasban\" title=\"7. A toj\u00e1sfogyaszt\u00e1s fokozza a j\u00f3llakotts\u00e1g \u00e9rzetet, ami seg\u00edthet a fogy\u00e1sban\">7. A toj\u00e1sfogyaszt\u00e1s fokozza a j\u00f3llakotts\u00e1g \u00e9rzetet, ami seg\u00edthet a fogy\u00e1sban<\/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\/10-jo-erv-a-tojaseves-mellett\/#8_A_tojas_egyszeruen_finom\" title=\"8. A toj\u00e1s egyszer\u0171en finom\">8. A toj\u00e1s egyszer\u0171en finom<\/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\/10-jo-erv-a-tojaseves-mellett\/#9_A_tojas_konnyen_hozzaferheto\" title=\"9. A toj\u00e1s k\u00f6nnyen hozz\u00e1f\u00e9rhet\u0151\">9. A toj\u00e1s k\u00f6nnyen hozz\u00e1f\u00e9rhet\u0151<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/#10_A_tojas_sokfelekepp_es_konnyen_elkeszitheto\" title=\"10. A toj\u00e1s sokf\u00e9lek\u00e9pp \u00e9s k\u00f6nnyen elk\u00e9sz\u00edthet\u0151\">10. A toj\u00e1s sokf\u00e9lek\u00e9pp \u00e9s k\u00f6nnyen elk\u00e9sz\u00edthet\u0151<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni\">Mire \u00e9rdemes eml\u00e9kezni<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Melyik volt el\u0151bb? A csirke vagy a toj\u00e1s? Erre a k\u00e9rd\u00e9sre nem itt fogod megtal\u00e1lni a v\u00e1laszt, de mindent megtudhatsz a toj\u00e1sev\u00e9s eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyeir\u0151l. Az \u00e9vek sor\u00e1n sokat v\u00e1ltozott a v\u00e9lem\u00e9ny\u00fck az eg\u00e9szs\u00e9ges \u00e9trendben elfoglalt hely\u00e9r\u0151l. \u00c9vtizedeken \u00e1t <strong>a toj\u00e1sokat az eg\u00e9szs\u00e9gtelen \u00e9telek k\u00f6z\u00e9 sorolt\u00e1k, \u00e9s tett\u00e9k felel\u0151ss\u00e9 a vil\u00e1g legt\u00f6bb elz\u00e1r\u00f3dott art\u00e9ri\u00e1j\u00e1\u00e9rt \u00e9s sz\u00edvroham\u00e1\u00e9rt<\/strong>. Szerencs\u00e9nkre a t\u00e1pl\u00e1lkoz\u00e1studom\u00e1ny&nbsp; az\u00f3ta m\u00e9rf\u00f6ldeket l\u00e9pett el\u0151re, \u00e9s ma a szak\u00e9rt\u0151k sz\u00e9les k\u00f6rben egyet\u00e9rtenek abban, hogy a toj\u00e1s fogyaszt\u00e1sa meglehet\u0151sen eg\u00e9szs\u00e9ges \u00e9s <strong>el\u0151ny\u00f6s az emberi szervezet sz\u00e1m\u00e1ra.<\/strong>\n\n&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Term\u00e9szetesen az, hogy az \u00e9trendedhez adott \u00e9tel el\u0151ny\u00f6s-e a sz\u00e1modra vagy sem, <strong>az f\u00fcgg az \u00e9letm\u00f3dod saj\u00e1toss\u00e1gait\u00f3l<\/strong> \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gi \u00e1llapotodt\u00f3l &#8211; minden egy\u00e9b <strong>dologt\u00f3l, amit eszel<\/strong>, <strong>mennyi testmozg\u00e1st v\u00e9gzel<\/strong> a nap folyam\u00e1n, a <strong>jelenlegi eg\u00e9szs\u00e9gi<\/strong> \u00e1llapotodt\u00f3l, \u00e9s v\u00e9gs\u0151 soron a <strong>genetik\u00e1dt\u00f3l<\/strong>. Ha p\u00e9ld\u00e1ul a r\u00e1ntott\u00e1t s\u00fclt szalonn\u00e1val \u00e9s feh\u00e9r keny\u00e9rrel eszed, nem sok j\u00f3t fog tenni. A f\u0151tt toj\u00e1st friss <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekkel <\/a>enni vagy a s\u00fctem\u00e9nyekbe teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1t tenni, az m\u00e1r egy m\u00e1sik t\u00f6rt\u00e9net.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mivel az eg\u00e9sz vil\u00e1gon n\u00e9pszer\u0171, a <strong>toj\u00e1st nemzetk\u00f6zileg sz\u00e1mos tud\u00f3s alaposan tanulm\u00e1nyozta<\/strong>. F\u00fcggetlen\u00fcl att\u00f3l, hogy r\u00e1ntottak\u00e9nt  vagy buggyantott toj\u00e1sk\u00e9nt szereted, biztosan \u00e9rt\u00e9kelni fogod, ha t\u00f6bbet tudsz meg a <strong>h\u00e9jban<\/strong> l\u00e9v\u0151 <strong>arany<\/strong> kincsr\u0151l.<\/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\"><span class=\"ez-toc-section\" id=\"1_A_tojas_kivalo_minosegu_feherjeket_tartalmaz_nagyszeru_aminosav_spektrummal\"><\/span>1. A toj\u00e1s kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9ket tartalmaz, nagyszer\u0171 aminosav spektrummal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Egy \u00e1tlagos ty\u00faktoj\u00e1sban 6 g<\/strong> <strong>feh\u00e9rje van, <\/strong>\u00e9s nem \u00e1m ak\u00e1rmilyen feh\u00e9rje. A toj\u00e1sfeh\u00e9rje a legjobb min\u0151s\u00e9g\u0171, <strong>magas biol\u00f3giai \u00e9rt\u00e9kkel<\/strong> b\u00fcszk\u00e9lkedhet, \u00e9s <strong>tartalmazza az \u00f6sszes esszenci\u00e1lis aminosavat.&nbsp;<\/strong>Ez azt jelenti, hogy a toj\u00e1s rendk\u00edv\u00fcl hat\u00e9kony eszk\u00f6z izomt\u00f6meg, valamint m\u00e1s testsz\u00f6vetek \u00e9p\u00edt\u00e9s\u00e9hez. \u00c9s ha azt hitted, hogy a toj\u00e1sfeh\u00e9rje a feh\u00e9rj\u00e9ben van, m\u00edg a s\u00e1rg\u00e1j\u00e1ban m\u00e1r csak a rettegett zs\u00edrok vannak, akkor t\u00e9vedt\u00e9l. <strong>A toj\u00e1s teljes feh\u00e9rjetartalma 50% -ban a feh\u00e9rb\u0151l, 40% -ban a s\u00e1rg\u00e1j\u00e1b\u00f3l, 10% -ban pedig a nem fogyaszthat\u00f3 h\u00e9jb\u00f3l \u00e9s annak membr\u00e1nj\u00e1b\u00f3l \u00e1ll \u00f6ssze<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez olyasvalami, ami j\u00f3, ha eszedbe jut, amikor legk\u00f6zelebb azon kapod magad, hogy kidobod a s\u00e1rg\u00e1j\u00e1t, mivel az izmaidnak csak feh\u00e9rj\u00e9j\u00e9re van sz\u00fcks\u00e9ge. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00e9t tanulm\u00e1ny, mely a toj\u00e1sfogyaszt\u00e1s anabolikus folyamatokra (az izmok \u00e9s m\u00e1s sz\u00f6vetek n\u00f6veked\u00e9se) gyakorolt hat\u00e1s\u00e1t tanulm\u00e1nyozza, tal\u00e1n megmenti a s\u00e1rg\u00e1j\u00e1t att\u00f3l, hogy igazs\u00e1gtalanul kidobj\u00e1k. Ezek a tanulm\u00e1nyok a r\u00e9sztvev\u0151k k\u00e9t csoportj\u00e1t hasonl\u00edtj\u00e1k \u00f6ssze, akik az er\u0151edz\u00e9sek ut\u00e1n ettek toj\u00e1st &#8211; az egyik csoport eg\u00e9szben fogyasztja a toj\u00e1st, a m\u00e1sik csak feh\u00e9rj\u00e9t eszik, mik\u00f6zben a hi\u00e1nyz\u00f3 s\u00e1rg\u00e1jafeh\u00e9rj\u00e9t m\u00e1s forr\u00e1sokb\u00f3l helyettes\u00edti. <strong>Mindk\u00e9t vizsg\u00e1lat arra a k\u00f6vetkeztet\u00e9sre jutott, hogy az eg\u00e9sz toj\u00e1st fogyaszt\u00f3 r\u00e9sztvev\u0151k csoportj\u00e1ban magasabb volt az izomn\u00f6veked\u00e9s\u00e9rt felel\u0151s fizikai stimul\u00e1ci\u00f3 m\u00e9rt\u00e9ke.&nbsp;<\/strong>Ez\u00e9rt felt\u00e9telezhet\u0151, hogy egyetlen toj\u00e1s saj\u00e1tos \u00f6sszetev\u0151i egym\u00e1ssal p\u00e1rhuzamosan m\u0171k\u00f6dnek, \u00e9s a szinergikus hat\u00e1s megt\u00f6r\u00e9s\u00e9t a sz\u00e9tv\u00e1laszt\u00e1s okozza. Term\u00e9szetesen ne feledkezz\u00fcnk meg arr\u00f3l, <strong>\u00e9s sz\u00e1moljunk azzal a t\u00e9nnyel, hogy egy eg\u00e9sz toj\u00e1s t\u00f6bb kal\u00f3ri\u00e1t tartalmaz, mint a s\u00e1rg\u00e1j\u00e1t\u00f3l elv\u00e1lasztott fele<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni m\u00e1s kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rjeforr\u00e1sokr\u00f3l, olvassd el ezt a cikket:&nbsp; <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">20 olyan \u00e9lelmiszer, amellyel k\u00f6nnyed\u00e9n juttathatsz feh\u00e9rj\u00e9t az \u00e9trendedbe.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1124x751.jpg\" alt=\"Toj\u00e1s \u00e9s feh\u00e9rje\" class=\"wp-image-236967\" style=\"width:843px;height:563px\" title=\"Toj\u00e1s \u00e9s feh\u00e9rje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC06314-2048x1368.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\"><span class=\"ez-toc-section\" id=\"2_A_tojas_kivalo_vitamin-_es_asvanyianyag-forras\"><\/span>2. A toj\u00e1s kiv\u00e1l\u00f3 vitamin- \u00e9s \u00e1sv\u00e1nyianyag-forr\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amikor t\u00e1panyagokr\u00f3l van sz\u00f3, a toj\u00e1s a magas <strong>t\u00e1panyags\u0171r\u0171s\u00e9g\u00e9nek<\/strong> k\u00f6sz\u00f6nhet\u0151en egy igazi kincs. Ez azt jelenti, hogy a toj\u00e1s <strong>viszonylag kis mennyis\u00e9g\u0171 kal\u00f3ri\u00e1ra (toj\u00e1sonk\u00e9nt k\u00f6r\u00fclbel\u00fcl 70 kcal) sz\u00e1m\u00edtva rendk\u00edv\u00fcl nagy mennyis\u00e9g\u0171 fontos t\u00e1panyagot: vitaminokat, \u00e1sv\u00e1nyi anyagokat \u00e9s feh\u00e9rj\u00e9ket<\/strong> tartalmaz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ilyen nagy t\u00e1panyags\u0171r\u0171s\u00e9g\u0171 \u00e9lelmiszerek p\u00e9ld\u00e1ul a teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r, a friss gy\u00fcm\u00f6lcs vagy a feh\u00e9r joghurt. Az alacsony t\u00e1panyags\u0171r\u0171s\u00e9g\u0171 \u00e9lelmiszerek k\u00f6z\u00e9 tartoznak p\u00e9ld\u00e1ul a feh\u00e9r p\u00e9k\u00e1ruk, a cukros italok vagy az \u00e9des\u00edtett sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6k. <strong>Az \u00e9lelmiszerek nemcsak kal\u00f3riaforr\u00e1st jelentenek, hanem olyan t\u00e1panyagokat is tartalmaznak, amelyek n\u00e9lk\u00fcl\u00f6zhetetlenek az emberi test sz\u00e1m\u00e1ra.<\/strong> &nbsp;A toj\u00e1s h\u00e9ja nem csak egy feh\u00e9rjebomba: csod\u00e1latos forr\u00e1sa olyan mikrot\u00e1panyagoknak is, mint a&nbsp; <a href=\"https:\/\/gymbeam.hu\/b12-vitamin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B12-vitamin,<\/a> A-vitamin, <a href=\"https:\/\/gymbeam.hu\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D-vitamin,<\/a> <a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folsav,<\/a> <a href=\"https:\/\/gymbeam.hu\/szelen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szel\u00e9n,<\/a> <a href=\"https:\/\/gymbeam.hu\/jod-tengeri-alga-kivonat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jodid,<\/a> <a href=\"https:\/\/gymbeam.hu\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a>, valamint foszfor \u00e9s sok m\u00e1s j\u00f3l ismert antioxid\u00e1ns. <span style=\"color: #ff6600;\" class=\"tadv-color\">[4]<\/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\">Az egy <strong>toj\u00e1sban tal\u00e1lhat\u00f3 t\u00e1panyagok<\/strong> \u00e1ttekint\u00e9se (50 g):<strong>&nbsp;<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5\u20136]<\/span><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>T\u00e1panyag<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">Mennyis\u00e9g<\/th><th class=\"has-text-align-center\" data-align=\"center\">RB\u00c9 %<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><center>T\u00e1panyag<\/center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">Mennyis\u00e9g<\/th><th class=\"has-text-align-center\" data-align=\"center\">RB\u00c9 %<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">*Energiatartalom (kal\u00f3ria)<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,9 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">J\u00f3d<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,7 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Szel\u00e9n<\/td><td class=\"has-text-align-center\" data-align=\"center\">15, 6 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">B1-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,039 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">**Tel\u00edtett zs\u00edrok<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">B2-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,211 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">B6-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,032 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcium<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,1 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4<\/td><td class=\"has-text-align-center\" data-align=\"center\">Folsav<\/td><td class=\"has-text-align-center\" data-align=\"center\">35,7 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vas<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,84 mg <\/td><td class=\"has-text-align-center\" data-align=\"center\">7,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">B12-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,513 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magn\u00e9zium<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>5,73 mg<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6<\/td><td class=\"has-text-align-center\" data-align=\"center\">A-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">90,5 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Foszfor<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>92,6 mg<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">16,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">D-vitamin (D2 + D3)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,24 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">K\u00e1lium<\/td><td class=\"has-text-align-center\" data-align=\"center\">66,4 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kolin<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00e1trium<\/td><td class=\"has-text-align-center\" data-align=\"center\">64,9 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Lutein<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,32<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cink<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">Zeaxantin<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 \u00b5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,5<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">*Referen\u010dn\u00ed hodnota energetick\u00e9ho p\u0159\u00edjmu pro dosp\u011bl\u00e9 osoby je 2000 kcal\/d.<br>**Maxim\u00e1ln\u00ed doporu\u010den\u00fd limit pro p\u0159\u00edjem nasycen\u00fdch tuk\u016f je do 10 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu, u 2000 kcal za den to odpov\u00edd\u00e1 cca 22 g nasycen\u00fdch tuk\u016f.<br><br><br><\/figcaption><\/figure>\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=\"6177,44743,55681,69682\" ><\/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\"><span class=\"ez-toc-section\" id=\"3_Egyes_tojasok_omega-3_zsirsavakkal_dusitottak\"><\/span>3. Egyes toj\u00e1sok omega-3 zs\u00edrsavakkal d\u00fas\u00edtottak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Term\u00e9szetesen nem a toj\u00e1s az <a href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" class=\"ek-link\">omega-3<\/a> zs\u00edrsavak legjobb forr\u00e1sa. K\u00fcl\u00f6nb\u00f6z\u0151 zs\u00edrokat tartalmaz, amelyek <strong>legnagyobb r\u00e9sz\u00e9t egyszeresen tel\u00edtetlen zs\u00edrok, illetve tel\u00edtett zs\u00edrok teszik ki, \u00e9s a toj\u00e1s zs\u00edrjainak csak a kisebb r\u00e9sze t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edr, ahol omega-3 zs\u00edrsavakat tal\u00e1lunk<\/strong>.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-899x1124.jpg\" alt=\"A toj\u00e1s \u00e9s az omega-3 zs\u00edrsavak\" class=\"wp-image-236984\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/YM_5281-copy-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Az omega-3 zs\u00edrsavak a k\u00f6vetkez\u0151k:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dokozahex\u00e9nsav (DHA)<\/strong><\/li>\n\n\n\n<li><strong>Eikozapenta\u00e9nsav (EPA)<\/strong><\/li>\n\n\n\n<li><strong>Alfa-linol\u00e9nsav (ALA)<\/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>A DHA \u00e9s az EPA term\u00e9szetes m\u00f3don f\u0151leg halakban (<a href=\"https:\/\/gymbeam.hu\/blog\/tag\/lazac\/\" class=\"ek-link\">lazac<\/a>, szard\u00ednia, tonhal&#8230;), valamint tengeri \u00e1llatokban \u00e9s tengeri moszatokban fordul el\u0151. ALA viszont gyakran megtal\u00e1lhat\u00f3 a magvakban (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-barna-lenmag-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">len,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-tokmag-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6k,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>) <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magvak<\/a> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3<\/a>) \u00e9s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olajok<\/a>.<b> Abban az esetben, ha ezek az \u00e9telek nem megszokottak az \u00e9trendedben, aj\u00e1nlott megfelel\u0151 <\/b><strong><span style=\"color: #ff6600;\"><b><u><a href=\"https:\/\/gymbeam.hu\/sporttaplalek\" class=\"ek-link\">kieg\u00e9sz\u00edt\u0151kkel<\/a><\/u><\/b><\/span> <\/strong>helyettes\u00edteni azokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az omega-3 zs\u00edrsavak bevitel\u00e9nek nyomon k\u00f6vet\u00e9se nagyon fontos, mivel sz\u00e1mos tanulm\u00e1ny azt mutatja, hogy ezek kulcsfontoss\u00e1g\u00faak az erek \u00e9s a sz\u00edv, valamint az agy \u00e9s a szem megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s \u00e1ltal\u00e1ban az eg\u00e9szs\u00e9ghez.&nbsp; <strong>Feln\u0151ttek eset\u00e9ben a DHA \u00e9s EPA aj\u00e1nlott napi bevitele 250 g.&nbsp; <\/strong>Az omega-3 zs\u00edrsavak kedvez\u0151 hat\u00e1sai leggyakrabban kifejezetten a DHA-val \u00e9s az EPA-val hozhat\u00f3k \u00f6sszef\u00fcgg\u00e9sbe.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[7\u20138]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A bev\u00e1s\u00e1rl\u00e1s sor\u00e1n megfigyelhetted, hogy n\u00e9h\u00e1ny <strong>toj\u00e1sos dobozon &#8220;Omega 3&#8221; jelz\u00e9s van.<\/strong> Ez nem valami olcs\u00f3 tr\u00fckk, egyszer\u0171en azt jelenti, hogy ezeknek a toj\u00e1soknak <strong>magasabb<\/strong> az <strong>omega-3 zs\u00edrsavtartalma,<\/strong> mivel a csirk\u00e9ket lenmaggal etetik. A lenmagos \u00e9trendnek k\u00f6sz\u00f6nhet\u0151en e savak n\u00e9melyike, k\u00fcl\u00f6n\u00f6sen az ALA, beleker\u00fclnek magukba a toj\u00e1sokba.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Az ALA-t tal\u00e1n egy kicsit ritk\u00e1bban t\u00e1rs\u00edtj\u00e1k az omega 3 eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyeivel, mint a DHA-t \u00e9s az EPA-t, de n\u00e9h\u00e1ny tanulm\u00e1ny azt mutatja, hogy ez is el\u0151ny\u00f6s a sz\u00edv-\u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re \u00e9s gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1sa van. <strong>Az emberi test k\u00e9pes ALA-t EPA-v\u00e1 \u00e9s DHA-v\u00e1 alak\u00edtani<\/strong>, de csak kis m\u00e9rt\u00e9kben (az ALA kevesebb mint 15% -a alak\u00edtja \u00e1t ilyen m\u00f3don), ami azt jelenti, hogy nem lehet r\u00e1 t\u00e1maszkodni az omega-3-savak teljes RB\u00c9-\u00e9nek el\u00e9r\u00e9s\u00e9hez.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9\u201310]<\/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\">Az omega-3 zs\u00edrsavak f\u0151 forr\u00e1sai:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az Omega 3-mal d\u00fas\u00edtott toj\u00e1s<strong>&nbsp; 100-500 mg&nbsp;k\u00f6z\u00f6tt b\u00e1rmennyit tartalmazhat<\/strong><\/li>\n\n\n\n<li>A halakban: <strong>1 &#8211; 4,6 g\/100 g<\/strong><\/li>\n\n\n\n<li>A di\u00f3f\u00e9l\u00e9kben:<strong>legal\u00e1bb 10,4 g\/100 g<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\"><em>&nbsp;<\/em>[11]<\/span><\/li>\n<\/ul>\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\"><span class=\"ez-toc-section\" id=\"4_Hacsak_nem_tartozol_valamely_kockazati_csoportba_a_tojas_koleszterintartalma_nem_a_te_gondod\"><\/span>4. Hacsak nem tartozol valamely kock\u00e1zati csoportba, a toj\u00e1s koleszterintartalma nem a te gondod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mivel <strong>egyetlen toj\u00e1s k\u00f6r\u00fclbel\u00fcl 200 mg koleszterint<\/strong> tartalmaz, nem csoda, hogy a toj\u00e1s az eg\u00e9szs\u00e9ges sz\u00edv- \u00e9s \u00e9rrendszer mumusa. A kor\u00e1bban elfogadott 300 g a napi koleszterinszint fels\u0151 hat\u00e1ra a toj\u00e1st eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s szempontj\u00e1b\u00f3l nem tette vonz\u00f3v\u00e1. A vil\u00e1g eg\u00e9szs\u00e9g\u00fcgyi szervezetei k\u00f6z\u00f6tti jelenlegi konszenzus azonban az, hogy amire igaz\u00e1n oda kell figyeln\u00fcnk, az a <strong>tel\u00edtett zs\u00edrok fogyaszt\u00e1sa, amely sokkal nagyobb kock\u00e1zatot jelent, mint b\u00e1rmilyen t\u00f6bblet koleszterin<\/strong>. A <strong>koleszterinnel kapcsolatos helyzet sokkal kev\u00e9sb\u00e9 \u201efekete-feh\u00e9r\u201d, mint gondoltuk<\/strong>. Az a k\u00e9p, hogy egy 3 toj\u00e1sos reggeli garant\u00e1lt m\u00f3dja az art\u00e9ri\u00e1k elt\u00f6m\u0151d\u00e9s\u00e9nek, szerencs\u00e9re m\u00e1r elavult.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nem val\u00f3sz\u00edn\u0171, hogy agg\u00f3dnod kell amiatt, hogy t\u00f6bb koleszterint eszel, hacsak <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><strong>:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cukorbeteg vagy, vagy m\u00e1s anyagcserezavarban szenvedsz,<\/li>\n\n\n\n<li>magas a v\u00e9rnyom\u00e1sod vagy m\u00e1s sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gben szenvedsz,<\/li>\n\n\n\n<li>a csal\u00e1dod k\u00f3rt\u00f6rt\u00e9net\u00e9ben \u00e1ltal\u00e1ban szerepelnek sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, vagy az \u00e9lelmiszerekben tal\u00e1lhat\u00f3 er\u0151s koleszterin\u00e9rz\u00e9kenys\u00e9gben szenvedsz,<\/li>\n\n\n\n<li>nem edzel rendszeresen, \u00e9s az \u00e9trended nem v\u00e1ltozatos \u00e9s kiegyens\u00falyozott.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A toj\u00e1sfogyaszt\u00e1s \u00e9s a v\u00e9rben l\u00e9v\u0151 magas koleszterin- \u00e9s zs\u00edrszint k\u00f6z\u00f6tti \u00f6sszef\u00fcgg\u00e9st vizsg\u00e1l\u00f3 tanulm\u00e1nyok k\u00fcl\u00f6nb\u00f6z\u0151 eredm\u00e9nyeket mutattak. Mindenesetre a <strong>koleszterinfogyaszt\u00e1s \u00e9s a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek k\u00f6zvetlen \u00f6sszef\u00fcgg\u00e9s\u00e9nek kock\u00e1zata nem bizony\u00edtott<\/strong>. \u00c1ltal\u00e1noss\u00e1gban v\u00e9ve meglehet\u0151sen neh\u00e9z meghat\u00e1rozni, hogy egyetlen \u00e9lelmiszer milyen hat\u00e1ssal van az emberi test eg\u00e9szs\u00e9g\u00e9re. J\u00f3ll\u00e9t\u00fcnk sz\u00e1mos t\u00e9nyez\u0151 \u00f6sszetett k\u00f6lcs\u00f6nhat\u00e1s\u00e1nak eredm\u00e9nye, amelyek k\u00f6z\u00fcl a legfontosabb az \u00e1ltal\u00e1nos \u00e9trend, az \u00e9letm\u00f3d \u00e9s a genetika. <strong>A leg\u00fajabb tanulm\u00e1nyok arra is r\u00e1mutatnak, hogy a toj\u00e1sfogyaszt\u00e1s a bioakt\u00edv anyagokban (vitaminok, \u00e1sv\u00e1nyi anyagok, antioxid\u00e1nsok) val\u00f3 gazdags\u00e1ga miatt rendk\u00edv\u00fcl el\u0151ny\u00f6s lehet<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\">&nbsp;[14\u201315]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez azt jelenti, hogy <strong>hacsak nem tartozol valamelyik kock\u00e1zati csoportba, az \u00e9trendedben l\u00e9v\u0151 koleszterin mennyis\u00e9ge miatt nem kell t\u00falzottan agg\u00f3dnod<\/strong>. S\u0151t, a toj\u00e1s koleszterinj\u00e9nek nagy r\u00e9sze a s\u00e1rg\u00e1j\u00e1ban tal\u00e1lhat\u00f3, ami azt jelenti, hogy m\u00e9g akkor is, ha cs\u00f6kkenteni kell a koleszterinszintet, vagy csak cs\u00f6kkenteni szeretn\u00e9d a teljes zs\u00edrbevitelt, m\u00e9g mindig ott a <a href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" aria-label=\"toj\u00e1sfeh\u00e9rje l\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">toj\u00e1sfeh\u00e9rje l\u00e9<\/a>.<\/p>\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\/2021\/04\/IMG_9740-1124x749.jpg\" alt=\"A toj\u00e1s \u00e9s a koleszterin\" class=\"wp-image-237003\" style=\"width:843px;height:562px\" title=\"A toj\u00e1s \u00e9s a koleszterin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_9740-2048x1365.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\"><span class=\"ez-toc-section\" id=\"5_A_tojas_az_agymukodest_tamogato_kolin_egyik_fo_forrasa\"><\/span>5. A toj\u00e1s az agym\u0171k\u00f6d\u00e9st t\u00e1mogat\u00f3 kolin egyik f\u0151 forr\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyetlen ty\u00faktoj\u00e1s<strong>140-170 mg<\/strong> <strong>kolint<\/strong> tartalmaz, ami a t\u00e1panyag egyik leggazdagabb forr\u00e1s\u00e1v\u00e1 teszi. A kolin egy <strong>nootropikum<\/strong> &#8211; olyan anyag, amely jav\u00edtja a kognit\u00edv funkci\u00f3kat. Az acetilkolin kulcsfontoss\u00e1g\u00fa \u00f6sszetev\u0151je, amely fontos a <strong>mem\u00f3ria<\/strong> fenntart\u00e1s\u00e1hoz, a <strong>pszichomotoros k\u00e9pess\u00e9gekhez<\/strong>\u00e9s a <strong>hangulatot<\/strong> is befoly\u00e1solja. Az emberi test k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani, de csak kis mennyis\u00e9gben, ami nem fedezi teljes m\u00e9rt\u00e9kben az ig\u00e9nyeket. Ez\u00e9rt sz\u00fcks\u00e9ges a kolint az \u00e9lelmiszerekb\u0151l vagy a megfelel\u0151<strong> <\/strong><a aria-label=\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k  (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kolin-bitartarat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><u>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/u><\/strong> <\/a>\u00fatj\u00e1n bejuttatni. Egyetlen ty\u00faktoj\u00e1s az aj\u00e1nlott napi bevitel k\u00f6r\u00fclbel\u00fcl 30 % -\u00e1t fedezi. Egy\u00e9b kolinban gazdag \u00e9lelmiszerek m\u00e9g a marham\u00e1j, sov\u00e1ny <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/marha\/\" class=\"ek-link\">marhah\u00fas<\/a> \u00e9s bab, quinoa vagy v\u00f6r\u00f6s burgonya. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16\u201317]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"6_A_tojas_luteint_es_zeaxantint_tartalmaz_%E2%80%93_a_latas_szempontjabol_fontos_antioxidansok\"><\/span>6. A toj\u00e1s luteint \u00e9s zeaxantint tartalmaz &#8211; a l\u00e1t\u00e1s szempontj\u00e1b\u00f3l fontos antioxid\u00e1nsok <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>lutein \u00e9s a zeaxantin ismert antioxid\u00e1nsok,<\/strong> amelyek a karotinoidok csoportj\u00e1ba tartoznak. Egy toj\u00e1s \u00e1tlagosan <strong>100-300 \u03bcg-ot<\/strong> tartalmaz ezekb\u0151l, <strong>t\u00f6bbnyire a gyakran t\u00e1madott s\u00e1rg\u00e1j\u00e1ban<\/strong>. &nbsp;Ezek alkotj\u00e1k a szem pigment egy r\u00e9sz\u00e9t, \u00e9s mint ilyen, <strong>hozz\u00e1j\u00e1rulnak az eg\u00e9szs\u00e9ges l\u00e1t\u00e1shoz<\/strong>. Kimutatt\u00e1k, hogy omega-3 zs\u00edrsavakkal, vitaminokkal (C, E, B-komplex), \u00e1sv\u00e1nyi anyagokkal (szel\u00e9n \u00e9s cink) \u00e9s egy\u00e9b t\u00e1panyagokkal egy\u00fctt seg\u00edtenek <strong>megel\u0151zni a makuladegener\u00e1ci\u00f3t<\/strong> (szemfen\u00e9ki meszesed\u00e9s), amely a fejlett orsz\u00e1gokban a vaks\u00e1g egyik f\u0151 oka.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>luteint gyakran a kognit\u00edv funkci\u00f3kkal t\u00e1rs\u00edtj\u00e1k, p\u00e9ld\u00e1ul mem\u00f3ria, a nyelvi k\u00e9pess\u00e9gek \u00e9s a tanul\u00e1s el\u0151mozd\u00edt\u00e1s\u00e1val<\/strong>. Jelenleg nincs konkr\u00e9t konszenzus ezen antioxid\u00e1nsok aj\u00e1nlott napi bevitel\u00e9vel kapcsolatban, de a mai kutat\u00e1sok azt mutatj\u00e1k, hogy a feln\u0151ttek eset\u00e9ben napi  <strong>5-10 mg lutein \u00e9s 1-2 mg zeaxantin adag m\u00e1r szerepet j\u00e1tszhat a t\u00e1rsult betegs\u00e9gek megel\u0151z\u00e9s\u00e9ben. <\/strong>A toj\u00e1s mellett ezek az antioxid\u00e1nsok a kelk\u00e1poszt\u00e1ban, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/avokado-hu\/\" class=\"ek-link\">avok\u00e1d\u00f3ban<\/a>, brokkoliban vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-spenotpor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spen\u00f3tban <\/a> is megtal\u00e1lhat\u00f3k. Amikor azonban ezekr\u0151l a n\u00f6v\u00e9nyi forr\u00e1sokr\u00f3l van sz\u00f3, meg kell jegyezni, hogy az \u00e1ltal\u00e1noss\u00e1gban vett el\u0151ny\u00fck a magas \u00e9lelmi rosttartalmuk miatt alacsonyabb az emberi testben t\u00f6rt\u00e9n\u0151 feldolgoz\u00e1sukkor. Zs\u00edrok hozz\u00e1ad\u00e1sa ezekhez az \u00e9lelmiszerekhez (p\u00e9ld\u00e1ul olaj hozz\u00e1ad\u00e1sa a kelk\u00e1posztasal\u00e1t\u00e1hoz) seg\u00edt n\u00f6velni ezt az \u00e9rt\u00e9ket. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18\u201320]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"7_A_tojasfogyasztas_fokozza_a_jollakottsag_erzetet_ami_segithet_a_fogyasban\"><\/span>7. A toj\u00e1sfogyaszt\u00e1s fokozza a j\u00f3llakotts\u00e1g \u00e9rzetet, ami seg\u00edthet a fogy\u00e1sban<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A toj\u00e1s j\u00f3 j\u00f3llakotts\u00e1gi mutat\u00f3j\u00e1r\u00f3l ismert<\/strong>, f\u0151k\u00e9nt magas feh\u00e9rjetartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en. Szeml\u00e9ltet\u00e9sk\u00e9ppen, k\u00e9pzelj\u00fcnk el k\u00e9t sr\u00e1cot, Tomot \u00e9s Luke-ot. Tom omlettet eszik egy kis keny\u00e9rrel reggelire. Luke, aki egy kicsit \u00e9dessz\u00e1j\u00fa, vastag vajat \u00e9s lekv\u00e1rt fog kenni ugyanarra a szelet keny\u00e9rre. Tom \u00e9s Luke reggelije ugyanannyi kal\u00f3ri\u00e1t tartalmaz. De csak az egyik\u00fck fogja hamarosan kifosztani a s\u00fctis \u00fcveget.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Term\u00e9szetesen Luke, mivel a reggelije l\u00e9nyegesen kisebb mennyis\u00e9g\u0171 feh\u00e9rj\u00e9b\u0151l \u00e1llt. <strong>Feh\u00e9rje<\/strong> az \u00f6sszes makrot\u00e1panyag k\u00f6z\u00fcl a <strong>leghat\u00e9konyabb, ha a gyomor tel\u00edtetts\u00e9g\u00e9r\u0151l van sz\u00f3<\/strong>. Feh\u00e9rj\u00e9ben gazdag \u00e9telek fogyaszt\u00e1s\u00e1val nem csak <strong>hosszabb ideig fogod j\u00f3llakottnak<\/strong> \u00e9rezni magad, de az is val\u00f3sz\u00edn\u0171, hogy <strong>kevesebbet fogsz enni is, amikor az asztalhoz \u00fclsz, mivel az \u00e9hs\u00e9ged sokkal gyorsabban lesz kiel\u00e9g\u00edtve<\/strong>. Ez az egyik f\u0151 oka annak, hogy a magas feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek fogyaszt\u00e1sa aj\u00e1nlott a fogy\u00e1shoz. <span class=\"tadv-color\" style=\"color: #ff6600;\">[21\u201322]<\/span> Ha szeretn\u00e9l t\u00f6bbet megtudni a feh\u00e9rj\u00e9k \u00e9s a fogy\u00e1s k\u00f6z\u00f6tti kapcsolatr\u00f3l, olvasd el cikk\u00fcnket <strong><u><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: Hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st?<\/a><\/u><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1124x843.jpg\" alt=\"A toj\u00e1s \u00e9s a fogy\u00f3k\u00fara\" class=\"wp-image-237935\" style=\"width:843px;height:632px\" title=\"A toj\u00e1s \u00e9s a fogy\u00f3k\u00fara\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0032-edited-1536x1153.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_A_tojas_egyszeruen_finom\"><\/span>8. A toj\u00e1s egyszer\u0171en finom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az egyik f\u0151 oka annak, hogy a toj\u00e1s ilyen sok \u00e9tel kulcsfontoss\u00e1g\u00fa \u00f6sszetev\u0151je, egyszer\u0171en a rendk\u00edv\u00fcli \u00edze. Az \u00e9pphogy f\u0151z\u00f6tt toj\u00e1ss\u00e1rg\u00e1ja lass\u00fa sz\u00e9t\u00e1raml\u00e1sa egy finom avok\u00e1d\u00f3s pir\u00edt\u00f3s tetej\u00e9n egy \u00ednyenc \u00e1lmaib\u00f3l sem hi\u00e1nyzik. A <strong>toj\u00e1s els\u0151sorban a zs\u00edros s\u00e1rg\u00e1ja miatt olyan finom<\/strong>: a benne l\u00e9v\u0151 zs\u00edrok hordozz\u00e1k a toj\u00e1sban tal\u00e1lhat\u00f3 t\u00f6bb mint 100 arom\u00e1s vegy\u00fclet \u00edz\u00e9t. Ez nagyon jellegzetes \u00edzt \u00e9s text\u00far\u00e1t k\u00f6lcs\u00f6n\u00f6z a s\u00e1rg\u00e1j\u00e1nak, ami minden \u00e9telt sim\u00e1bb\u00e1 tesz. M\u00e1sr\u00e9szr\u0151l a feh\u00e9rj\u00e9nek sokkal kev\u00e9sb\u00e9 hangs\u00falyos az \u00edze, ett\u0151l olyan nagyszer\u0171 kieg\u00e9sz\u00edt\u0151je sok-sok receptnek. <strong>Egy eg\u00e9sz toj\u00e1s hozz\u00e1ad\u00e1sa az \u00e9telhez mind a testednek, mind az \u00edzlel\u0151bimb\u00f3idnak \u00f6r\u00f6met okoz.<\/strong> <strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[23]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"9_A_tojas_konnyen_hozzaferheto\"><\/span>9. A toj\u00e1s k\u00f6nnyen hozz\u00e1f\u00e9rhet\u0151<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A toj\u00e1s a legt\u00e1volabbi ter\u00fcleteken is haszn\u00e1lj\u00e1k. A legt\u00f6bb kult\u00fara konyh\u00e1j\u00e1ban kulcsszerepet j\u00e1tszanak, \u00e9s \u00e1ltal\u00e1ban megfizethet\u0151k. F\u00fcggetlen\u00fcl att\u00f3l, hogy egy szabadtart\u00e1s\u00fa cs\u0171rb\u0151l, a helyi gazd\u00e1lkod\u00f3t\u00f3l sz\u00e1rmaznak, BIO min\u0151s\u00e9gben vagy a nagymam\u00e1dt\u00f3l, fontos, hogy a toj\u00e1sokat megfelel\u0151en t\u00e1rold. Ha t\u00f6bbet szeretn\u00e9l megtudni a toj\u00e1sok friss \u00e1llapot\u00e1nak megtart\u00e1s\u00e1r\u00f3l, olvasd el cikk\u00fcnket <a aria-label=\"az \u00e9lelmiszerek megfelel\u0151 t\u00e1rol\u00e1s\u00e1r\u00f3l.&nbsp; (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kell-az-elelmiszert-megfeleloen-tarolni-hogy-a-leheto-legtovabb-tartson\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">az \u00e9lelmiszerek megfelel\u0151 t\u00e1rol\u00e1s\u00e1r\u00f3l.<\/a><\/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\"><span class=\"ez-toc-section\" id=\"10_A_tojas_sokfelekepp_es_konnyen_elkeszitheto\"><\/span>10. A toj\u00e1s sokf\u00e9lek\u00e9pp \u00e9s k\u00f6nnyen elk\u00e9sz\u00edthet\u0151<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>F\u0151tt, r\u00e1ntotta vagy buggyantott? Vagy tal\u00e1n egy omlettet? <strong>Toj\u00e1st m\u00e9g a legrosszabb konyha-iszonyattal is lehet csin\u00e1lni<\/strong>. Ez term\u00e9szetesen felveti a r\u00e9gi k\u00e9rd\u00e9st &#8211; ki k\u00e9sz\u00edti a legjobb toj\u00e1st? Anyuk\u00e1d? A legjobb bar\u00e1tod? Vagy tal\u00e1n a legjobb toj\u00e1s, amit valaha k\u00f3stolt\u00e1l, a r\u00e9gi koll\u00e9giumi szobat\u00e1rsad serpeny\u0151j\u00e9b\u0151l sz\u00e1rmazott \u00e9vekkel ezel\u0151tt. A helyzet az, hogy a toj\u00e1s t\u00e9nyleg sokf\u00e9lek\u00e9ppen elk\u00e9sz\u00edthet\u0151. Lehet <strong>enni mag\u00e1ban, sal\u00e1t\u00e1val, vagy egy kr\u00e9mk\u00e9nt elk\u00e9sz\u00edtve, <\/strong>\u00e9s k\u00f6nnyen emeli a feh\u00e9rjebevitelt. Tulajdons\u00e1gainak k\u00f6sz\u00f6nhet\u0151en a konyhai lehet\u0151s\u00e9gek szinte korl\u00e1tlanok. A feh\u00e9rj\u00e9s palacsint\u00e1ban <strong>k\u00f6t\u0151anyagk\u00e9nt<\/strong> m\u0171k\u00f6dnek. Verd fel a <a href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a> mag\u00e1ban, \u00e9s meg is van a hab, ami <strong>k\u00f6nny\u00edti a tort\u00e1kat! <\/strong>T\u00e9nyleg, egy eg\u00e9sz cikket lehetne arr\u00f3l \u00edrni, hogy a toj\u00e1snak mennyi haszna van a konyh\u00e1ban.<\/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\"><strong>Mer\u00edts ihletet a toj\u00e1ssal val\u00f3 f\u0151z\u00e9shez blogunkb\u00f3l:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/?p=240345\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitness recept: T\u00f6lt\u00f6tt omlett tekercs<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-cukkini-quinoaval-es-sajttal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitness recept: S\u00fclt cukkini quino\u00e1val \u00e9s sajttal<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-keszitesu-kremek-3-felekeppen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitness recept: H\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171 kr\u00e9mek 3-f\u00e9lek\u00e9ppen<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tojassal-toltott-avokado-hajok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitness recept: Toj\u00e1ssal t\u00f6lt\u00f6tt avok\u00e1d\u00f3 haj\u00f3k<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-olasz-frittata-edesburgonyaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitness recept: Olasz frittata \u00e9desburgony\u00e1val<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kenyer-avokadokremmel-es-buggyantott-tojassal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fitness recept: Keny\u00e9r avok\u00e1d\u00f3kr\u00e9mmel \u00e9s buggyantott toj\u00e1ssal<\/a><\/li>\n<\/ul>\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\/2021\/04\/IMG_1920-1124x749.jpg\" alt=\"Recept: Toj\u00e1ssal t\u00f6lt\u00f6tt avok\u00e1d\u00f3\" class=\"wp-image-237049\" style=\"width:843px;height:562px\" title=\"Recept: Toj\u00e1ssal t\u00f6lt\u00f6tt avok\u00e1d\u00f3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1920-2048x1365.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\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezni\"><\/span><strong>Mire \u00e9rdemes eml\u00e9kezni<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A toj\u00e1s hozz\u00e1ad\u00e1sa az \u00e9telekhez nem csak egy nagyszer\u0171 m\u00f3dja a feh\u00e9rjebevitelnek &#8211; mintha ez nem lenne el\u00e9g, egy csom\u00f3 mikrot\u00e1panyag is van benne, amit\u0151l a toj\u00e1s nem m\u00e1s, mint egy <strong>multivitamin bomba, h\u00e9jba z\u00e1rva.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zeaxantin \u00e9s lutein antioxid\u00e1nsok seg\u00edtenek meg\u0151rizni a szem eg\u00e9szs\u00e9g\u00e9t, a kolin pedig a kognit\u00edv funkci\u00f3kra van j\u00f3t\u00e9kony hat\u00e1ssal. Toj\u00e1s szinte minden \u00fczletben kaphat\u00f3, \u00e9s nagy a v\u00e1laszt\u00e9k: szabadtart\u00e1s\u00fa vagy BIO; n\u00e9melyik omega-3 zs\u00edrsavval d\u00fas\u00edtott. Rendk\u00edv\u00fcl k\u00f6nnyen \u00e9s gyorsan elk\u00e9sz\u00edthet\u0151. Gyakorlatilag b\u00e1rki \u00f6ssze tud dobni egy finom \u00e9telt, \u00e9s rem\u00e9lj\u00fck, hogy miut\u00e1n elolvastad ezt a cikket, m\u00e9g jobban \u00e9lvezni fogod, tudva, hogy a toj\u00e1s mennyi eg\u00e9szs\u00e9ges el\u0151nyt hozhat a konyh\u00e1ba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ismerted m\u00e1r a toj\u00e1sfogyaszt\u00e1s felsorolt el\u0151nyeit, vagy megtudt\u00e1l valami \u00fajat? Te hogy szereted a legjobban a toj\u00e1st? N\u00e1lad ki k\u00e9sz\u00edti a legjobb toj\u00e1sos \u00e9teleket? Mondd el nek\u00fcnk hozz\u00e1sz\u00f3l\u00e1sban, \u00e9s ha tetszett ez a cikk, oszd meg bar\u00e1taiddal \u00e9s rokonaiddal!\n<\/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.hu\/feherjek\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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.hu\/egeszseges-elelmiszerek\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Mi\u00e9rt adjunk toj\u00e1st az \u00e9trend\u00fcnkh\u00f6z? Nagyszer\u0171 feh\u00e9rjeforr\u00e1s, k\u00f6nnyen elk\u00e9sz\u00edthet\u0151 \u00e9s rengeteg fontos mikrot\u00e1panyagot tartalmaz. Tudj meg t\u00f6bbet a cikk\u00fcnkb\u0151l!<\/p>\n","protected":false},"author":129,"featured_media":236958,"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":[7626,7356,6276,7494],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-240671","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-etrend-hu","10":"tag-feherje","11":"tag-zsirok","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>10 j\u00f3 \u00e9rv a toj\u00e1sev\u00e9s mellett - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi\u00e9rt \u00e9rdemes toj\u00e1st enni? 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