{"id":245984,"date":"2020-02-17T06:52:00","date_gmt":"2020-02-17T05:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=245984"},"modified":"2022-10-07T12:14:00","modified_gmt":"2022-10-07T10:14:00","slug":"high-quality-protein-honnan-tudjuk-melyik-feherjeforras-a-legjobb-minosegu","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/high-quality-protein-honnan-tudjuk-melyik-feherjeforras-a-legjobb-minosegu\/","title":{"rendered":"High-quality Protein &#8211; honnan tudjuk, melyik feh\u00e9rjeforr\u00e1s a legjobb min\u0151s\u00e9g\u0171?"},"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\/high-quality-protein-honnan-tudjuk-melyik-feherjeforras-a-legjobb-minosegu\/#A_feherje_biologiai_hasznossaga\" title=\"A feh\u00e9rje biol\u00f3giai hasznoss\u00e1ga\">A feh\u00e9rje biol\u00f3giai hasznoss\u00e1ga<\/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\/high-quality-protein-honnan-tudjuk-melyik-feherjeforras-a-legjobb-minosegu\/#Aminosav_profil\" title=\"Aminosav profil\">Aminosav profil<\/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\/high-quality-protein-honnan-tudjuk-melyik-feherjeforras-a-legjobb-minosegu\/#A_PDCAAS_es_a_DIAAS\" title=\"A PDCAAS \u00e9s a DIAAS\">A PDCAAS \u00e9s a DIAAS<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>A feh\u00e9rje<\/strong>&nbsp;az \u00e9trend fontos r\u00e9sze. Mindennapos fogyaszt\u00e1sa sz\u00e1mos&nbsp;<strong>folya<\/strong><strong>mat optim\u00e1lis m\u0171k\u00f6d\u00e9s\u00e9t&nbsp;<\/strong>biztos\u00edtja<strong>&nbsp;<\/strong>a test\u00fcnkben. A piacon&nbsp;<strong>feh\u00e9rjeforr\u00e1sok sz\u00e9les sk\u00e1l\u00e1j\u00e1t&nbsp;<\/strong>megtal\u00e1lhatod a&nbsp;<strong>term\u00e9szetes vagy \u00e1llati eredet\u0171 term\u00e9kekben,&nbsp;<\/strong>de&nbsp;<strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k&nbsp;<\/strong>form\u00e1j\u00e1ban is.<strong>&nbsp;<\/strong>Viszont&nbsp;<strong>a feh\u00e9rje min\u0151s\u00e9ge nem<\/strong>&nbsp;minden forr\u00e1sban<strong>&nbsp;egyforma<\/strong><strong>,<\/strong>&nbsp;ez\u00e9rt tudnunk kell \u00e9rt\u00e9kelni azokat. A feh\u00e9rje <strong>min\u0151s\u00e9g\u00e9nek \u00e9rt\u00e9kel\u00e9se&nbsp;<\/strong>sor\u00e1n k\u00e9t alapvet\u0151 krit\u00e9rium fontos &#8211; a&nbsp;<strong>biol\u00f3giai hasznos\u00edthat\u00f3s\u00e1g \u00e9s az aminosav profil. <\/strong>Ezen k\u00e9t krit\u00e9rium alapj\u00e1n sz\u00fcletett meg a <strong>nemzetk\u00f6zi DIAAS \u00e9s PDCAAS sk\u00e1la,&nbsp;<\/strong>amelyek \u00f6sszetett m\u00f3don \u00e9rt\u00e9kelik a feh\u00e9rjeforr\u00e1st \u00e9s hasznoss\u00e1g\u00e1t az emberi szervezetre n\u00e9zve.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC05102.jpg\" alt=\"Min\u0151s\u00e9gi feh\u00e9rjeforr\u00e1sok\" width=\"843\" height=\"562\" title=\"Min\u0151s\u00e9gi feh\u00e9rjeforr\u00e1sok\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_feherje_biologiai_hasznossaga\"><\/span>A feh\u00e9rje biol\u00f3giai hasznoss\u00e1ga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rjemolekul\u00e1t <strong>aminosavak l\u00e1nca&nbsp;<\/strong>alkotja, amelyet az emberi szervezet k\u00fcl\u00f6nf\u00e9le c\u00e9lokra haszn\u00e1l fel. \u00c1ltal\u00e1noss\u00e1gban \u00e9rv\u00e9nyes, hogy a test&nbsp;<strong>k\u00f6r\u00fclbel\u00fcl 20 aminosavval<\/strong>&nbsp;dolgozik, amelyek k\u00f6z\u00fcl&nbsp;<strong>9 esszenci\u00e1lis.<\/strong>&nbsp;Ez azt jelenti, hogy a test <strong>nem k\u00e9pes maga l\u00e9trehozni azokat,&nbsp;<\/strong>ez\u00e9rt&nbsp;<strong>\u00e9telekb\u0151l&nbsp;<\/strong>kell&nbsp;<strong>nyernie.&nbsp;<\/strong>A feh\u00e9rje fogyaszt\u00e1sa ut\u00e1n&nbsp;<strong>a gyomorban \u00e9s a v\u00e9konyb\u00e9lben&nbsp;<\/strong>ker\u00fcl sor&nbsp;<strong>az em\u00e9szt\u00e9s\u00fckre,&nbsp;<\/strong>ahol&nbsp;<strong>aminosavakra bomlanak. <\/strong>A szervezet a feh\u00e9rj\u00e9t a&nbsp;<strong>feh\u00e9rjeszint\u00e9zisnek&nbsp;<\/strong>nevezett folyamat sor\u00e1n alak\u00edtja \u00e1t. Ez egy nagyon komplex folyamat, de leegyszer\u0171s\u00edtve azt mondhatjuk, hogy a test \u00fagy alak\u00edtja az aminosavakat, hogy <strong>felhaszn\u00e1lhat\u00f3<\/strong>&nbsp;<strong>feh\u00e9rj\u00e9ket&nbsp;<\/strong>tudjon azokb\u00f3l \u00f6ssze\u00e1ll\u00edtani. Az angol b<em>io-availability <\/em>kifejez\u00e9sb\u0151l sz\u00e1rmaz\u00f3&nbsp;<strong>biol\u00f3giai hasznoss\u00e1g<\/strong>&nbsp;teh\u00e1t azt fejezi ki, hogy milyen j\u00f3l <strong>k\u00e9pes&nbsp;<\/strong>a test&nbsp;<strong>felhaszn\u00e1lni&nbsp;az elfogyasztott feh\u00e9rj\u00e9t<\/strong>. <span style=\"color: #ff6600;\">[8]<\/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>&nbsp;feh\u00e9rje biol\u00f3giai hasznoss\u00e1g\u00e1t<\/strong> <strong>h\u00e1rom m\u00e9r\u00e9s&nbsp;<\/strong>hat\u00e1rozza meg, amelyek a szervezetben l\u00e9v\u0151 nitrog\u00e9nkonverzi\u00f3n alapszanak&nbsp;<span style=\"color: #ff6600;\">[2] [9] [10] [11]<\/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\"><li><strong>A feh\u00e9rje biol\u00f3giai \u00e9rt\u00e9ke<\/strong>&nbsp;&#8211; Biological value (BV) &#8211; azt m\u00e9ri, hogy elm\u00e9letileg&nbsp;<strong>mennyi nitrog\u00e9nt<\/strong>&nbsp;<strong>haszn\u00e1l fel<\/strong>&nbsp;a feh\u00e9rj\u00e9b\u0151l <strong>az izomsz\u00f6vet<\/strong><strong>.<\/strong><\/li><li><strong>A feh\u00e9rje tiszta felhaszn\u00e1lhat\u00f3s\u00e1ga<\/strong> &#8211; Net Protein Utilisation (NPU) &#8211; az <strong>aminosav&nbsp;<\/strong><strong>ar\u00e1ny\u00e1t&nbsp;<\/strong>hat\u00e1rozza meg az \u00e9telekb\u0151l, amelyet a test feh\u00e9rj\u00e9v\u00e9 alak\u00edt.<\/li><li><strong>Nitrog\u00e9n egyens\u00faly<\/strong>&nbsp;&#8211; Nitrogen Balance (NB) &#8211; ez az \u00e9rt\u00e9k pozit\u00edv, negat\u00edv vagy nulla lehet. Pozit\u00edv \u00e9rt\u00e9k eset\u00e9n az \u00e9telb\u0151l nyert feh\u00e9rj\u00e9t a test izomk\u00e9pz\u00e9sre haszn\u00e1lja fel. A negat\u00edv \u00e9rt\u00e9k azt jelenti, hogy a test az izomfeh\u00e9rj\u00e9t haszn\u00e1lja fel energiaforr\u00e1sk\u00e9nt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem vagy a sz\u00e1m\u00edt\u00e1sok \u00e9s k\u00e9pletek rajong\u00f3ja? A BV-t, az NPU-t \u00e9s az NB-t a <strong>nitrog\u00e9n&nbsp;<\/strong>alapj\u00e1n m\u00e9rik, amelyet a szervezet&nbsp;<strong>kibocs\u00e1t, <\/strong>\u00e9s ebb\u0151l der\u00edtik ki, hogy <strong>ez mennyi feh\u00e9rj\u00e9t jelent.&nbsp;<\/strong>A v\u00e9gs\u0151 sz\u00e1mot \u00f6sszehasonl\u00edthatjuk <strong>a bevitt feh\u00e9rj\u00e9vel,<\/strong>&nbsp;eredm\u00e9nyk\u00e9nt pedig a biol\u00f3giai hasznoss\u00e1got kapjuk.&nbsp;A teljes biol\u00f3giai hasznoss\u00e1ghoz tartoznak a BV-b\u0151l, NPU-b\u00f3l \u00e9s az NB-b\u0151l kapott eredm\u00e9nyek is. A&nbsp;<strong>leg\u00e9rdekesebb&nbsp;<\/strong>ezek k\u00f6z\u00fcl az \u00e9rt\u00e9kek k\u00f6z\u00fcl&nbsp;<strong>a feh\u00e9rje biol\u00f3giai \u00e9rt\u00e9ke<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[<\/span><span style=\"color: #ff6600;\">2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Facetune_06-01-2020-01-26-22.jpg\" alt=\"A feh\u00e9rje biol\u00f3giai hasznoss\u00e1ga\" width=\"843\" height=\"562\" title=\"A feh\u00e9rje biol\u00f3giai hasznoss\u00e1ga\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">A feh\u00e9rje biol\u00f3giai \u00e9rt\u00e9ke<\/h3>\n\n\n\n<p>Az emberi szervezet <strong>a feh\u00e9rj\u00e9t az \u00e9telb\u0151l <\/strong>nyeri, amelyet ezut\u00e1n&nbsp;<strong>az em\u00e9szt\u0151rendszerben dolgoz fel.&nbsp;<\/strong>Nem mindegyik <a href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\">feh\u00e9rje<\/a> t\u00edpust haszn\u00e1lja fel az izmok \u00e9p\u00edt\u00e9s\u00e9re ugyanolyan m\u00e9rt\u00e9kben. A&nbsp;<strong>biol\u00f3giai \u00e9rt\u00e9k&nbsp;(BH) a t\u00e1panyag&nbsp;<\/strong>sz\u00e1zal\u00e9kos&nbsp;<strong>ar\u00e1nya,&nbsp;<\/strong>amelyet&nbsp;<strong>a szervezet k\u00e9pes felhaszn\u00e1lni.&nbsp;<\/strong>A feh\u00e9rjebevitel&nbsp;kisz\u00e1m\u00edt\u00e1s\u00e1b\u00f3l sz\u00e1rmazik, amely <strong>a nitrog\u00e9n n\u00f6veked\u00e9se \u00e9s kibocs\u00e1t\u00e1sa k\u00f6zti k\u00fcl\u00f6nbs\u00e9get&nbsp;<\/strong>jel\u00f6li. Egyszer\u0171en mondva a&nbsp;BH azt jel\u00f6li, hogy milyen <strong>gyorsan<\/strong>&nbsp;<strong>\u00e9s<\/strong> <strong>j\u00f3l&nbsp;<\/strong>k\u00e9pes a szervezet <strong>felhaszn\u00e1lni az elfogyasztott feh\u00e9rj\u00e9t.<\/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>A<strong>&nbsp;legjobb em\u00e9szthet\u0151<\/strong>&nbsp;term\u00e9szetes <strong>feh\u00e9rjeforr\u00e1s&nbsp;<\/strong>az&nbsp;<strong>eg\u00e9sz toj\u00e1s.&nbsp;<\/strong>A szervezet a<strong>&nbsp;94 %-\u00e1t<\/strong>&nbsp;k\u00e9pes felhaszn\u00e1lni. Ez\u00e9rt&nbsp;<strong>a toj\u00e1s \u00e9rt\u00e9ke<\/strong>&nbsp;<strong>100<\/strong>, \u00e9s minden m\u00e1s feh\u00e9rjeforr\u00e1st&nbsp;<strong>a toj\u00e1ssal hasonl\u00edtanak&nbsp;\u00f6ssze.<\/strong>&nbsp;Ma m\u00e1r a&nbsp;<strong>feh\u00e9rje&nbsp;t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban&nbsp;<\/strong>is l\u00e9tezik<strong>,&nbsp;<\/strong>amely&nbsp;<strong>k\u00f6nnyebben \u00e9s jobban em\u00e9szthet\u0151, mint a toj\u00e1s,&nbsp;<\/strong>ez\u00e9rt az \u00e9rt\u00e9k\u00fck&nbsp;<strong>magasabb, mint 100. <\/strong>A legn\u00e9pszer\u0171bbek k\u00f6z\u00e9 a tejsav\u00f3&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/feherje-koncentratumok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentr\u00e1tum<\/a><\/span>&nbsp;\u00e9s&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/feherje-izolatumok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izol\u00e1tum<\/a>&nbsp;<\/span>tartozik. Mutatunk egy t\u00e1bl\u00e1zatot a <strong>feh\u00e9rj\u00e9k \u00e9rt\u00e9kel\u00e9s\u00e9vel,&nbsp;<\/strong>hogy k\u00f6nnyebb legyen ezt elk\u00e9pzelni&nbsp;<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<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>Feh\u00e9rjeforr\u00e1s<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Feh\u00e9rje \u00e9rt\u00e9kel\u00e9se a BH alapj\u00e1n<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Tejsav\u00f3 izol\u00e1tum<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>159<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Tejsav\u00f3 koncentr\u00e1tum<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>104<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Toj\u00e1s (eg\u00e9sz)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>100<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Toj\u00e1s (csak a toj\u00e1sfeh\u00e9rje)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>88<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Csirke- \/ pulykah\u00fas<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>79<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Kazein (t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>77<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Sz\u00f3jafeh\u00e9rje (t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>74<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Hal<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>70<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Marhah\u00fas (sov\u00e1ny)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>69<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Teh\u00e9ntej<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>60<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Feh\u00e9r rizs<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>56<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>F\u00f6ldimogyor\u00f3<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>55<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kukorica<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">36<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Burgonya (feh\u00e9r)<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>34<\/center><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u00c9rdekel a <strong>k\u00fcl\u00f6nbs\u00e9g a tejsav\u00f3 koncentr\u00e1tum \u00e9s izol\u00e1tum k\u00f6z\u00f6tt?&nbsp;<\/strong>Tudj meg minden sz\u00fcks\u00e9ges inform\u00e1ci\u00f3t ezekr\u0151l a feh\u00e9rjeforr\u00e1sokr\u00f3l a cikk\u00fcnb\u0151l&nbsp;&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-feherjet-valasszunk-tejsavo-feherje-koncentratum-izolatum-vagy-hidrolizatum\/\" target=\"_blank\" rel=\"noopener noreferrer\">Milyen feh\u00e9rj\u00e9t v\u00e1lasszunk? Tejsav\u00f3 feh\u00e9rje koncentr\u00e1tum, izol\u00e1tum vagy hidroliz\u00e1tum?<\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535786572_1.jpg\" alt=\"Min\u0151s\u00e9gibb feh\u00e9rje\" width=\"843\" height=\"562\" title=\"Min\u0151s\u00e9gibb feh\u00e9rje\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aminosav_profil\"><\/span>Aminosav profil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy m\u00e1r fentebb \u00edrtuk, <strong>a feh\u00e9rjemolekul\u00e1k aminosav l\u00e1ncokb\u00f3l<\/strong>&nbsp;tev\u0151dnek \u00f6ssze. N\u00e9melyeket <strong>a test maga hozza l\u00e9tre, a t\u00f6bbit az \u00e9telekb\u0151l nyeri. <\/strong>Az aminosavakat, amelyet a test nem tud maga szintetiz\u00e1lni,&nbsp;<strong>esszenci\u00e1lisnak&nbsp;<\/strong>h\u00edvjuk. 9 aminosav tartozik k\u00f6z\u00e9j\u00fck&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Leucin<\/li><li>Izoleucin<\/li><li>Valin<\/li><li>Hisztidin<\/li><li>Lizin<\/li><li>Metionin<\/li><li>Fenilalanin<\/li><li>Treonin<\/li><li>Triptof\u00e1n<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legfontosabb aminosavak az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez \u00e9s meg\u0151rz\u00e9s\u00e9hez az \u00fagynevezett <strong>el\u00e1gaz\u00f3 l\u00e1nc\u00fa<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span><strong> aminosavak.<\/strong> Ide tartozik <strong>a leucin, az izoleucin \u00e9s a valin, <\/strong>mik\u00f6zben a legjelent\u0151sebb <strong>anabolikus hat\u00e1ssal a leucin b\u00edr. <\/strong>Nagyon fontos krit\u00e9rium a feh\u00e9rjeforr\u00e1s kiv\u00e1laszt\u00e1sakor <strong>az<\/strong> <strong>aminosav profil,<\/strong> amely az aminosav-tartalmat jelenti a feh\u00e9rj\u00e9ben. A k\u00f6nnyebb t\u00e1j\u00e9koz\u00f3d\u00e1s \u00e9rdek\u00e9ben bemutatunk egy t\u00e1bl\u00e1zatot, amely <strong>a k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sok aminosav tartalm\u00e1t,<\/strong> illetve azok <strong>aj\u00e1nlott napi adagj\u00e1t<\/strong> szeml\u00e9lteti. <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<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\">&nbsp;<\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg\/kg\/nap<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>tej mg\/g feh\u00e9rje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>bors\u00f3 mg\/g feh\u00e9rje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>rizs mg\/g feh\u00e9rje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>sz\u00f3ja mg\/g feh\u00e9rje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>tejsav\u00f3 mg\/g feh\u00e9rje<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Hisztidin<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>10<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>30<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>17<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\"><center>24<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">21<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><td class=\"has-text-align-center\" data-align=\"center\">50<\/td><td class=\"has-text-align-center\" data-align=\"center\">54<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">116<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">80<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">33<\/td><td class=\"has-text-align-center\" data-align=\"center\">60<\/td><td class=\"has-text-align-center\" data-align=\"center\">102<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">27<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">29<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">23<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin (+ tirozin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25<\/td><td class=\"has-text-align-center\" data-align=\"center\">99<\/td><td class=\"has-text-align-center\" data-align=\"center\">94<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">66<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">47<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><td class=\"has-text-align-center\" data-align=\"center\">38<\/td><td class=\"has-text-align-center\" data-align=\"center\">37<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptof\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">14<\/td><td class=\"has-text-align-center\" data-align=\"center\">13<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><td class=\"has-text-align-center\" data-align=\"center\">55<\/td><td class=\"has-text-align-center\" data-align=\"center\">44<\/td><td class=\"has-text-align-center\" data-align=\"center\">58<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* aminosav tartalom a tests\u00faly-kilogrammra n\u00e9zve naponta<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bbet megtudni az<strong>&nbsp;esszenci\u00e1lis aminosavakr\u00f3l <\/strong>\u00e9s azok jelent\u0151s\u00e9g\u00e9r\u0151l az emberi szervezetre n\u00e9zve? Minden sz\u00fcks\u00e9ges inform\u00e1ci\u00f3t megtal\u00e1lsz a cikk\u00fcnkben &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/\" target=\"_blank\" rel=\"noopener noreferrer\">Az EAA esszenci\u00e1lis aminosavak hat\u00e1sai, forr\u00e1sai \u00e9s adagol\u00e1sa<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Moln_r_P_ter_5_.jpg\" alt=\"A feh\u00e9rj\u00e9k aminosav profilja\" width=\"843\" height=\"562\" title=\"A feh\u00e9rj\u00e9k aminosav profilja\"\/><\/figure><\/div>\n\n\n\n<p>Az aminosav-tartalmuk alapj\u00e1n a feh\u00e9rjeforr\u00e1sokat k\u00e9t csoportra osztjuk&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Teljes \u00e9rt\u00e9k\u0171 feh\u00e9rj\u00e9k<\/strong>&nbsp;&#8211; <strong>minden esszenci\u00e1lis aminosavat<\/strong>&nbsp;tartalmaznak. F\u0151leg az&nbsp;<strong>\u00e1llati eredet\u0171 term\u00e9kek,&nbsp;<\/strong>mint p\u00e9ld\u00e1ul a&nbsp;<strong>h\u00fas, tejterm\u00e9kek \u00e9s toj\u00e1s<\/strong>&nbsp;tartoznak ide.<\/li><li><strong>Nem teljes \u00e9rt\u00e9k\u0171 feh\u00e9rj\u00e9k<\/strong>&nbsp;&#8211; legal\u00e1bb<strong>&nbsp;egy esszenci\u00e1lis aminosavat<\/strong>&nbsp;tartalmaznak. N<strong>\u00f6v\u00e9nyi eredet\u0171&nbsp;<\/strong>feh\u00e9rj\u00e9ket, p\u00e9ld\u00e1ul&nbsp;<strong>h\u00fcvelyeseket \u00e9s gabonaf\u00e9l\u00e9ket&nbsp;<\/strong>sorolunk ide.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A biol\u00f3giai hasznoss\u00e1g<\/strong>&nbsp;m\u00e9g mindig<strong>&nbsp;n\u00e9pszer\u0171 adat. <\/strong>F\u0151leg a m\u00e9di\u00e1ban \u00e9s prom\u00f3ci\u00f3s anyagok r\u00e9szek\u00e9nt haszn\u00e1lj\u00e1k. Pedig&nbsp;<strong>k\u00e9t<\/strong>&nbsp;olyan<strong>&nbsp;feltev\u00e9sen&nbsp;<\/strong>alapul, amelyeket m\u00e1r&nbsp;<strong>c\u00e1foltak<\/strong>&nbsp;<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<ol class=\"wp-block-list\"><li>A feh\u00e9rje <strong>az egyetlen nitrog\u00e9nforr\u00e1s&nbsp;<\/strong>a szervezetben.<\/li><li><strong>A feh\u00e9rje, amely nem \u00fcr\u00fcl ki<\/strong>&nbsp;a szervezetb\u0151l, <strong>testfeh\u00e9rje el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra<\/strong>&nbsp;haszn\u00e1lja fel a szervezet\u00fcnk.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00e9telked\u00e9s oka az a t\u00e9ny, hogy <strong>a feh\u00e9rje&nbsp;<\/strong><strong>az em\u00e9szt\u00e9s sor\u00e1n&nbsp;<\/strong>a szervezetben <strong>gl\u00fck\u00f3zz\u00e1 alakulhat \u00e1t<\/strong>, ami a <strong>gyorsan em\u00e9szthet\u0151 feh\u00e9rje&nbsp;<\/strong>eset\u00e9ben meg is t\u00f6rt\u00e9nik. A feh\u00e9rje objekt\u00edvebb \u00e9rt\u00e9kel\u00e9s\u00e9re szolg\u00e1l a&nbsp;<strong>PDCAAS \u00e9s a DIAAS<\/strong>&nbsp;sk\u00e1la. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_TC309125.jpg\" alt=\"K\u00f6nnyen em\u00e9szthet\u0151 feh\u00e9rje\" width=\"843\" height=\"562\" title=\"K\u00f6nnyen em\u00e9szthet\u0151 feh\u00e9rje\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_PDCAAS_es_a_DIAAS\"><\/span>A PDCAAS \u00e9s a DIAAS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A szak\u00e9rt\u0151k a biol\u00f3giai hasznoss\u00e1ggal szemben ink\u00e1bb az \u00faj sk\u00e1l\u00e1kat r\u00e9szes\u00edtik el\u0151nyben &#8211; a&nbsp;<strong>PDCAAS-t \u00e9s a DIAAS-t,<\/strong>&nbsp;mert ezek&nbsp;<strong>nemcsak az em\u00e9szthet\u0151s\u00e9get,<\/strong>&nbsp;de az<strong>&nbsp;aminosav profilt<\/strong>&nbsp;is figyelembe veszik. A&nbsp;<strong>PDCAAS<\/strong> (Protein Digestibility Corrected Amino Acid Score) sk\u00e1l\u00e1t \u00fagy is leford\u00edthatjuk, mint a&nbsp;<strong>feh\u00e9rje em\u00e9szthet\u0151s\u00e9ge az aminosavakra n\u00e9zve. <\/strong>Ezt a sk\u00e1l\u00e1t haszn\u00e1lja az<strong>&nbsp;Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet (WHO)<\/strong>&nbsp;\u00e9s az <strong>\u00c9lelmez\u00e9s\u00fcgyi \u00e9s Mez\u0151gazdas\u00e1gi Szervezet<\/strong><em>&nbsp;<\/em>is.<strong>&nbsp;A<\/strong>&nbsp;<strong>PDCAAS<\/strong>&nbsp;v\u00e1lt a biol\u00f3giai hasznoss\u00e1g helyettes\u00edt\u0151j\u00e9v\u00e9, mert <strong>figyelembe veszi az aminosav profilt \u00e9s az em\u00e9szthet\u0151s\u00e9get is<\/strong><strong>. <\/strong>A <strong>DIAAS<\/strong> (Digestible Indispensable Amino Acid Score) r\u00f6vid\u00edt\u00e9s szabad ford\u00edt\u00e1sban&nbsp;<strong>az elengedhetetlen em\u00e9szthet\u0151 aminosavak \u00e9rt\u00e9k\u00e9t<\/strong>&nbsp;jel\u00f6li. <span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00fcl\u00f6nbs\u00e9g ezek k\u00f6z\u00f6tt a feh\u00e9rjemutat\u00f3k k\u00f6z\u00f6tt a <strong>k\u00e9pletben&nbsp;<\/strong>van, amely meghat\u00e1rozza a feh\u00e9rje \u00e9rt\u00e9k\u00e9t. A<strong>&nbsp;<\/strong>feh\u00e9rje<strong> PDCAAS <\/strong>\u00e9rt\u00e9k\u00e9t a sz\u00e9klet alapj\u00e1n hat\u00e1rozz\u00e1k meg, m\u00edg a&nbsp;<strong>DIAAS<\/strong>&nbsp;\u00e9rt\u00e9ket a cs\u00edp\u0151b\u00e9l, vagyis a v\u00e9konyb\u00e9l utols\u00f3 r\u00e9sze tartalma alapj\u00e1n. A&nbsp;<strong>PDCAAS<\/strong>&nbsp;a megem\u00e9sztett feh\u00e9rje tartalm\u00e1t fejezi ki, miut\u00e1n \u00e1thaladt a <strong>v\u00e9kony- \u00e9s vastagb\u00e9len<\/strong><strong>,<\/strong>&nbsp;a&nbsp;<strong>DIAAS<\/strong>&nbsp;pedig csak a <strong>v\u00e9konyb\u00e9len&nbsp;<\/strong>\u00e1thaladott r\u00e9sz\u00e9t. <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>A DIAAS sk\u00e1la eredm\u00e9nye a feh\u00e9rje min\u0151s\u00e9g\u00e9nek sz\u00e1zal\u00e9kos kifejez\u00e9se, amelyet 3 alapvet\u0151 csoportba oszthatunk&nbsp;<span style=\"color: #ff6600;\">[6]<\/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\"><li><strong>100 \u00e9s t\u00f6bb %<\/strong> &#8211; nagyon j\u00f3 (kiv\u00e1l\u00f3) min\u0151s\u00e9g\u0171 feh\u00e9rje<\/li><li><strong>75 &#8211; 100 %<\/strong> &#8211; j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje<\/li><li><strong>kevesebb mint 75 %<\/strong> &#8211; nem j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A DIAAS a&nbsp;<strong>legmodernebb m\u00f3dszer<\/strong>&nbsp;a feh\u00e9rje min\u0151s\u00e9g\u00e9nek ki\u00e9rt\u00e9kel\u00e9s\u00e9re. A k\u00f6nnyebb t\u00e1j\u00e9koz\u00f3d\u00e1s \u00e9rdek\u00e9ben az al\u00e1bbi t\u00e1bl\u00e1zatban t\u00fcntetj\u00fck fel a feh\u00e9rjeforr\u00e1sok DIAAS \u00e9rt\u00e9ket, amelyet <strong>a feh\u00e9rje em\u00e9szthet\u0151s\u00e9ge \u00e9s aminosav-tartalma&nbsp;<\/strong>alapj\u00e1n hat\u00e1roztak meg. <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<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>DIAAS (%)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Feh\u00e9rje min\u0151s\u00e9ge<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Teljes zs\u00edrtartalm\u00fa tejpor<\/td><td class=\"has-text-align-center\" data-align=\"center\">143<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tejfeh\u00e9rje s\u0171r\u00edtm\u00e9ny<\/td><td class=\"has-text-align-center\" data-align=\"center\">118<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Teljes zs\u00edrtartalm\u00fa tej<\/td><td class=\"has-text-align-center\" data-align=\"center\">114<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kem\u00e9ny f\u0151tt toj\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">113<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Marhah\u00fas<\/td><td class=\"has-text-align-center\" data-align=\"center\">111<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tejsav\u00f3 izol\u00e1tum<\/td><td class=\"has-text-align-center\" data-align=\"center\">109<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirkemell<\/td><td class=\"has-text-align-center\" data-align=\"center\">108<\/td><td class=\"has-text-align-center\" data-align=\"center\">magas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tejsav\u00f3 koncentr\u00e1tum<\/td><td class=\"has-text-align-center\" data-align=\"center\">98,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">j\u00f3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bors\u00f3feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">91,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">j\u00f3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00f3jafeh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">90<\/td><td class=\"has-text-align-center\" data-align=\"center\">j\u00f3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csicseribors\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">83<\/td><td class=\"has-text-align-center\" data-align=\"center\">j\u00f3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rizs (f\u0151tt)<\/td><td class=\"has-text-align-center\" data-align=\"center\">59<\/td><td class=\"has-text-align-center\" data-align=\"center\">alacsony<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandula<\/td><td class=\"has-text-align-center\" data-align=\"center\">40<\/td><td class=\"has-text-align-center\" data-align=\"center\">alacsony<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kukoricapehely<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">alacsony<\/td><\/tr><\/tbody><\/table><\/figure>\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 is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2020-02-03_at_10.29.52.jpeg\" alt=\"High-quality feh\u00e9rje\" width=\"551\" height=\"778\" title=\"High-quality feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">Mi teszi a feh\u00e9rj\u00e9t \u201chigh quality\u201d forr\u00e1ss\u00e1?<\/h3>\n\n\n\n<p>N\u00e9h\u00e1ny ember elk\u00e9pzel\u00e9se az eg\u00e9sz folyamatr\u00f3l a feh\u00e9rje shake-kel kezd\u0151dik \u00e9s az izmok n\u00f6veked\u00e9s\u00e9vel v\u00e9gz\u0151dik. Ahhoz azonban, hogy meg\u0151rizd az izomt\u00f6meged, a feh\u00e9rj\u00e9nek egy eg\u00e9sz folyamaton kell v\u00e9gighaladnia. Az \u00e9lelmiszerben l\u00e9v\u0151 feh\u00e9rj\u00e9t&nbsp;<strong>gyomornedvek, enzimek<\/strong>&nbsp;\u00e9s m\u00e1s anyagok em\u00e9sztik meg, majd <strong>aminosavakra&nbsp;<\/strong>bontj\u00e1k. Csak ezut\u00e1n ker\u00fclnek a&nbsp;<strong>v\u00e9rkering\u00e9sbe&nbsp;<\/strong>\u00e9s jutnak el a sz\u00f6vetekbe, ahol&nbsp;<strong>nagyobb feh\u00e9rjemolekul\u00e1kk\u00e1 &#8220;kapcsol\u00f3dnak \u00f6ssze&#8221;<\/strong><strong>. A high-quality feh\u00e9rj\u00e9t <\/strong>h\u00e1rom alapvet\u0151 funkci\u00f3 hat\u00e1rozza meg&nbsp;<span 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<ul class=\"wp-block-list\"><li><strong>a feh\u00e9rje em\u00e9szthet\u0151s\u00e9ge<\/strong>&nbsp;(k\u00e9pes lebontani a szervezet\u00fcnk?)<\/li><li><strong>aminosav-tartalom<\/strong>&nbsp;(milyen aminosavak tal\u00e1lhat\u00f3k a feh\u00e9rj\u00e9kben)<\/li><li><strong>aminosavak el\u00e9rhet\u0151s\u00e9ge az anyagcsere funkci\u00f3k t\u00e1mogat\u00e1s\u00e1ra<\/strong>&nbsp;(fel tudja haszn\u00e1lni a szervezeted az aminosavakat?)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindegy, hogy <strong>nem j\u00f3, j\u00f3 vagy nagyon j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9t&nbsp;<\/strong>r\u00e9szes\u00edtesz el\u0151nyben, a k\u00f6vetkez\u0151ket mindenk\u00e9pp meg kellene jegyezned&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Az, hogy mennyi feh\u00e9rj\u00e9t kell elfogyasztanod, <strong>a feh\u00e9rje min\u0151s\u00e9g\u00e9t\u0151l f\u00fcgg.<\/strong><\/li><li>Ha f\u0151leg <strong>n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9t&nbsp;<\/strong>fogyasztasz,&nbsp;<strong>n\u00f6velned<\/strong> k\u00e9ne <strong>a napi feh\u00e9rjebevitelt,&nbsp;<\/strong>mert nem&nbsp;olyan j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9r\u0151l van sz\u00f3.<\/li><li>Ha&nbsp;<strong>veget\u00e1ri\u00e1nus vagy veg\u00e1n <\/strong>vagy,&nbsp;igyekezz&nbsp;<strong>sz\u00ednes \u00e9trendet&nbsp;<\/strong>betartani. Az sem&nbsp;\u00e1rt, ha <strong>ismered az egyes feh\u00e9rjeforr\u00e1sok aminosav profilj\u00e1t<\/strong><strong>.<\/strong><\/li><\/ol>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A feh\u00e9rj\u00e9k megk\u00fcl\u00f6nb\u00f6ztet\u00e9s\u00e9nek c\u00e9lja nemcsak az emberek <strong>nagyon j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rjeforr\u00e1sok&nbsp;<\/strong>fel\u00e9 terel\u00e9se vagy&nbsp;<strong>az alacsony feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek<\/strong>&nbsp;kiz\u00e1r\u00e1sa. A legfontosabb <strong>napi<\/strong> <strong>szinten&nbsp;<\/strong>biztos\u00edtani a&nbsp;<strong>sz\u00ednes \u00e9trendet&nbsp;<\/strong>\u00e9s&nbsp;<strong>komplex feh\u00e9rjebevitelt<\/strong><strong>.<\/strong>&nbsp;\u00c1ll\u00edtsd \u00f6ssze \u00fagy az \u00e9trended, hogy <strong>naponta elegend\u0151 aminosavat fogyassz&nbsp;<\/strong>a szervezeted m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s&nbsp;<strong>a fitness c\u00e9ljaid el\u00e9r\u00e9s\u00e9hez<\/strong><strong>.<\/strong><\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A &#8220;High-quality protein&#8221; a kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9k jelz\u00e9se. Olvassatok az em\u00e9szthet\u0151s\u00e9gr\u0151l \u00e9s az aminosav profilr\u00f3l, amelyek meghat\u00e1rozz\u00e1k a feh\u00e9rj\u00e9k min\u0151s\u00e9g\u00e9t.<\/p>\n","protected":false},"author":25,"featured_media":110644,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7356,6276,7128,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-245984","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend-hu","9":"tag-feherje","10":"tag-feherjepor","11":"tag-taplalekkiegeszitok","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>High-quality Protein - honnan tudjuk, melyik feh\u00e9rjeforr\u00e1s a legjobb min\u0151s\u00e9g\u0171? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A &quot;High-quality protein&quot; a kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9k jelz\u00e9se. 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