{"id":247486,"date":"2020-02-04T07:53:00","date_gmt":"2020-02-04T06:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247486"},"modified":"2023-08-30T16:50:06","modified_gmt":"2023-08-30T14:50:06","slug":"feherjek-es-fogyas","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/","title":{"rendered":"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st?"},"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\/feherjek-es-fogyas\/#Feherje_%E2%80%93_fontos_makrotapanyag_a_testsulycsokkenteshez\" title=\"Feh\u00e9rje &#8211; fontos makrot\u00e1panyag a tests\u00falycs\u00f6kkent\u00e9shez\">Feh\u00e9rje &#8211; fontos makrot\u00e1panyag a tests\u00falycs\u00f6kkent\u00e9shez<\/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\/feherjek-es-fogyas\/#4_ok_miert_fogyasszunk_feherjet_a_testsulycsokkentes_soran\" title=\"4 ok, mi\u00e9rt fogyasszunk feh\u00e9rj\u00e9t a tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n\">4 ok, mi\u00e9rt fogyasszunk feh\u00e9rj\u00e9t a tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n<\/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\/feherjek-es-fogyas\/#A_fokozott_feherjebevitel_nem_magas_feherjetartalmu_dieta\" title=\"A fokozott feh\u00e9rjebevitel nem magas feh\u00e9rjetartalm\u00fa di\u00e9ta\">A fokozott feh\u00e9rjebevitel nem magas feh\u00e9rjetartalm\u00fa di\u00e9ta<\/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\/feherjek-es-fogyas\/#Melyik_feherje_tipus_a_legjobb_a_testsuly_csokkentesere\" title=\"Melyik feh\u00e9rje t\u00edpus a legjobb a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re?\">Melyik feh\u00e9rje t\u00edpus a legjobb a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re?<\/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\/feherjek-es-fogyas\/#Tanacsok_tippek_es_zaro_informaciok\" title=\"Tan\u00e1csok, tippek \u00e9s z\u00e1r\u00f3 inform\u00e1ci\u00f3k\">Tan\u00e1csok, tippek \u00e9s z\u00e1r\u00f3 inform\u00e1ci\u00f3k<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az ut\u00f3bbi id\u0151ben<strong> a fokozott feh\u00e9rjetartalom<\/strong> nagyon n\u00e9pszer\u0171 \u00f6sszetev\u0151 sz\u00e1mos term\u00e9k eset\u00e9ben. M\u00e1r r\u00e9g\u00f3ta nem \u00e9rv\u00e9nyes a <strong>m\u00edtosz,<\/strong> hogy a magasabb feh\u00e9rjebevitel <strong> csak a sportol\u00f3k<\/strong> \u00e9s az akt\u00edv emberek sz\u00e1m\u00e1ra fontos, akik szeretn\u00e9k <strong>n\u00f6velni az izmaikat. <\/strong>A feh\u00e9rj\u00e9re fektetett hangs\u00falynak megvan a maga megalapozotts\u00e1ga a szervezet mindennapos m\u0171k\u00f6d\u00e9s\u00e9hez, <strong>az izomt\u00f6meg meg\u0151rz\u00e9s\u00e9hez <\/strong>vagy <strong>a tests\u00falycs\u00f6kkent\u00e9shez.<\/strong><\/p>\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=\"Feherje_%E2%80%93_fontos_makrotapanyag_a_testsulycsokkenteshez\"><\/span>Feh\u00e9rje &#8211; fontos makrot\u00e1panyag a tests\u00falycs\u00f6kkent\u00e9shez<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A protein kifejez\u00e9s<\/strong> a g\u00f6r\u00f6g pr\u014dteios sz\u00f3b\u00f3l ered, ami azt jelenti, hogy <strong><em>els\u0151dleges, alapvet\u0151. <\/em><\/strong> A zs\u00edrral, sz\u00e9nhidr\u00e1ttal \u00e9s a v\u00edzzel a <strong>makrot\u00e1panyagok <\/strong> k\u00f6z\u00e9 tartozik, amelyek az emberi szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9gesek. A feh\u00e9rje kiterjedt molekula, amely <strong>l\u00e1ncai aminosavak kombin\u00e1ci\u00f3j\u00e1b\u00f3l \u00e1llnak.<\/strong> T\u00e9nyleg az emberi test alapja, mivel feh\u00e9rje n\u00e9lk\u00fcl egy sejt sem tud meglenni a szervezetben. Funkci\u00f3j\u00e1t <strong>h\u00e1rom alapvet\u0151 ter\u00fcletre&nbsp;<\/strong>oszthatjuk <span style=\"color: #ff6600;\">[1] [2] [3] [4]<\/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>az izmok, csontok, haj \u00e9s b\u0151r fejl\u0151d\u00e9s\u00e9nek \u00e9s n\u00f6veked\u00e9s\u00e9nek biztos\u00edt\u00e1sa<\/li><li>ellenanyagok, hormonok \u00e9s m\u00e1s alapvet\u0151 anyagok termel\u00e9se<\/li><li>energiaforr\u00e1s a szervezet sejtjei \u00e9s sz\u00f6vetei sz\u00e1m\u00e1ra<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az emberi szervezet <strong>a feh\u00e9rj\u00e9t a t\u00e1pl\u00e1l\u00e9kb\u00f3l <\/strong> vagy <strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kb\u0151l<\/strong>&nbsp;nyeri. A <strong>magasabb feh\u00e9rjetartalm\u00fa <\/strong> \u00e9lelmiszerek k\u00f6z\u00e9 tartozik <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>a h\u00fas &#8211; minden \u201cv\u00f6r\u00f6sh\u00fas\u201d \u00e9s baromfi<\/li><li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a> \u00e9s tenger gy\u00fcm\u00f6lcsei<\/li><li>toj\u00e1s \u00e9s tejterm\u00e9kek<\/li><li>csonth\u00e9jasok \u00e9s di\u00f3f\u00e9l\u00e9k<\/li><li>n\u00e9h\u00e1ny gabonaf\u00e9le<\/li><\/ul>\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\/656_8996_aktu_l.jpg\" alt=\"Feh\u00e9rje - fontos makrot\u00e1panyag\" width=\"843\" height=\"562\" title=\"Feh\u00e9rje - fontos makrot\u00e1panyag\"\/><\/figure><\/div>\n\n\n\n<p>A feh\u00e9rjeforr\u00e1sokat <strong>az esszenci\u00e1lis aminosavtartalmuk<\/strong> alapj\u00e1n h\u00e1rom alapvet\u0151 kateg\u00f3ri\u00e1ba oszthatjuk <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<ul class=\"wp-block-list\"><li><strong>Teljes \u00e9rt\u00e9k\u0171<\/strong> &#8211; minden esszenci\u00e1lis aminosavat tartalmaz \u00e9s az \u00e1llati eredet\u0171 term\u00e9kek tartoznak k\u00f6z\u00e9j\u00fck, mint p\u00e9ld\u00e1ul a h\u00fas, a toj\u00e1s \u00e9s a tejterm\u00e9kek.<\/li><li><strong>Nem teljes \u00e9rt\u00e9k\u0171<\/strong> &#8211; minimum egy aminosavat tartalmaz, t\u00f6bbnyire n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9r\u0151l van sz\u00f3, mint a bors\u00f3, h\u00fcvelyesek vagy gabonaf\u00e9l\u00e9k.<\/li><li><strong>Kieg\u00e9sz\u00edt\u0151<\/strong> &#8211; k\u00e9t vagy t\u00f6bb \u00e9lelmiszer kombin\u00e1ci\u00f3j\u00e1r\u00f3l van sz\u00f3, amelyek nem teljes \u00e9rt\u00e9k\u0171 feh\u00e9rj\u00e9t tartalmaznak. Kombin\u00e1ci\u00f3jukkal az ember k\u00e9pes teljes \u00e9rt\u00e9k\u0171 feh\u00e9rjeforr\u00e1st nyerni.<\/li><\/ul>\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=\"4_ok_miert_fogyasszunk_feherjet_a_testsulycsokkentes_soran\"><\/span>4 ok, mi\u00e9rt fogyasszunk feh\u00e9rj\u00e9t a tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tests\u00falycs\u00f6kkent\u00e9s egy olyan folyamat, amelynek c\u00e9lja olyan<strong>&nbsp;\u00e9letm\u00f3dv\u00e1lt\u00e1s<\/strong>, hogy <strong>a zs\u00edrtartal\u00e9kok<\/strong> \u00e9s a <strong>teljes tests\u00faly cs\u00f6kken\u00e9se k\u00f6vetkezzen be. A t\u00e1pl\u00e1lkoz\u00e1si m\u00f3d megv\u00e1ltoztat\u00e1sa <\/strong> fontos r\u00e9sz\u00e9t k\u00e9pezi ennek az \u00e1talakul\u00e1snak \u00e9s <strong>nem szabadna <\/strong>elegend\u0151<strong> feh\u00e9rjebevitel n\u00e9lk\u00fcl v\u00e9gbemennie. <\/strong> Az elegend\u0151 feh\u00e9rje a t\u00e1pl\u00e1l\u00e9kban t\u00f6bb okb\u00f3l is nagyon fontos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Hormonokat termel \u00e9s szab\u00e1lyoz<\/h3>\n\n\n\n<p>T\u00f6bb feh\u00e9rje a <strong>hormontermel\u00e9shez&nbsp;<\/strong>sz\u00fcks\u00e9ges, amelynek k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>a szervek \u00e9s a sejtek k\u00e9pesek egym\u00e1s k\u00f6zt kommunik\u00e1lni.&nbsp;<\/strong>Az agy a hormonokon kereszt\u00fcl is kap jeleket, amelyek&nbsp;szintje&nbsp;az \u00e9tkez\u00e9s m\u00f3dj\u00e1t\u00f3l f\u00fcgg\u0151en v\u00e1ltozik. A fokozott feh\u00e9rjebevitel&nbsp;<strong>n\u00f6veli a telts\u00e9g\u00e9rzet hormonok<\/strong>&nbsp;<strong>&#8211; a GLP-1, az YY-peptid \u00e9s a kolecisztokinin &#8211;&nbsp;szintj\u00e9t.<\/strong>&nbsp;Ezenk\u00edv\u00fcl <strong>cs\u00f6kkenti a grelin, az \u00e9hs\u00e9g hormon szintj\u00e9t.&nbsp;<\/strong>Ezek a hormon\u00e1lis v\u00e1ltoz\u00e1sok&nbsp;<strong>az \u00e9hs\u00e9g\u00e9rzet jelent\u0151s cs\u00f6kken\u00e9s\u00e9hez&nbsp;<\/strong>vezetnek,&nbsp;amely a fogy\u00e1s sor\u00e1n egy fontos t\u00e9nyez\u0151.&nbsp;<span style=\"color: #ff6600;\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Cs\u00f6kkenti az \u00e9tv\u00e1gyat<\/h3>\n\n\n\n<p>A <strong>hormonszab\u00e1lyz\u00e1s az \u00e9tv\u00e1gy<\/strong>&nbsp;\u00e9s a kal\u00f3riabevitel sz\u00fcks\u00e9gess\u00e9g\u00e9nek <strong>v\u00e1ltoz\u00e1s\u00e1hoz<\/strong>&nbsp;vezet. A fokozott feh\u00e9rjefogyaszt\u00e1s eset\u00e9n t\u00f6bb tanulm\u00e1ny alapj\u00e1n is <strong>cs\u00f6kken a napi kal\u00f3riabevitel<\/strong>.&nbsp;Egy 2005-\u00f6s kutat\u00e1s eredm\u00e9nyei alapj\u00e1n&nbsp;<strong>a feh\u00e9rj\u00e9b\u0151l sz\u00e1rmaz\u00f3 kal\u00f3ria ar\u00e1ny\u00e1nak 30%-ra n\u00f6vel\u00e9se 441 kal\u00f3ri\u00e1val cs\u00f6kkentette a nap<\/strong><strong>i kal\u00f3riabevitelt<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[16]<\/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\/nrd-FDQFZHY9iG4-unsplash.jpg\" alt=\"A feh\u00e9rje fenntartja \u00e9s regener\u00e1lja az izmokat\" width=\"843\" height=\"562\" title=\"A feh\u00e9rje fenntartja \u00e9s regener\u00e1lja az izmokat\"\/><\/figure><\/div>\n\n\n\n<p>A feh\u00e9rje k\u00e9pes befoly\u00e1solni <strong>az egyik legnagyobb probl\u00e9m\u00e1t&nbsp;<\/strong>a di\u00e9ta betart\u00e1sa sor\u00e1n, ugyanis hat\u00e1ssal van&nbsp;<strong>az \u00e9tv\u00e1gyra \u00e9s az esti t\u00falev\u00e9sekre.&nbsp;<\/strong>A h\u0171t\u0151szekr\u00e9ny megl\u00e1togat\u00e1sa est\u00e9nk\u00e9nt gyakran a&nbsp;<strong>sikertelen a tests\u00falycs\u00f6kkent\u00e9s<\/strong>&nbsp;oka.<strong>&nbsp;<\/strong>A tud\u00f3sok arra j\u00f6ttek r\u00e1, hogy a feh\u00e9rje ar\u00e1ny\u00e1nak 25%-kal val\u00f3 n\u00f6vel\u00e9se a kal\u00f3riabevitelben <strong>60%-kal cs\u00f6kkenti az \u00e9tv\u00e1gyat&nbsp;<\/strong>\u00e9s a k\u00e9s\u0151&nbsp;<strong>esti falatoz\u00e1s<\/strong>&nbsp;ut\u00e1ni v\u00e1gy<strong>&nbsp;50%-kal cs\u00f6kken<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Meg\u0151rzi \u00e9s regener\u00e1lja az izmokat<\/h3>\n\n\n\n<p>A fogy\u00e1s sor\u00e1n az ember nemcsak a zs\u00edrtartal\u00e9kokt\u00f3l szabadul meg, hanem gyakori mell\u00e9khat\u00e1s <strong>az izmok cs\u00f6kken\u00e9se&nbsp;<\/strong>is. Egy m\u00e1sik lehets\u00e9ges mell\u00e9kjelens\u00e9g <strong>az anyagcsere frekvenci\u00e1j\u00e1nak cs\u00f6kken\u00e9se,&nbsp;<\/strong>ami azt jelenti, hogy&nbsp;<strong>kevesebb kal\u00f3ri\u00e1t \u00e9getsz<\/strong>, mint fogy\u00e1s el\u0151tt. A kutat\u00e1sok meger\u0151s\u00edtett\u00e9k, hogy a feh\u00e9rjebevitel pozit\u00edv hat\u00e1ssal van&nbsp;<strong>az anyagcser<\/strong><strong>e frekvencia helyrehoz\u00e1s\u00e1ra.&nbsp;<\/strong>Ide\u00e1lis megold\u00e1s a zs\u00edrcs\u00f6kkent\u00e9shez az izmok lebont\u00e1sa n\u00e9lk\u00fcl a magasabb <strong>feh\u00e9rjebevitel \u00e9s er\u0151s\u00edt\u0151 edz\u00e9s&nbsp;<\/strong>kombin\u00e1ci\u00f3ja. <span style=\"color: #ff6600;\">[16]<\/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\/IMG_1349.JPG\" alt=\"A feh\u00e9rje fenntartja \u00e9s regener\u00e1lja az izmokat\" width=\"843\" height=\"562\" title=\"A feh\u00e9rje fenntartja \u00e9s regener\u00e1lja az izmokat\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. T\u00e1mogatja a kal\u00f3ria \u00e9get\u00e9s\u00e9t<\/h3>\n\n\n\n<p>Az emberi test a bevitt kal\u00f3ria bizonyos r\u00e9sz\u00e9t em\u00e9szt\u00e9sre \u00e9s az \u00e9lelmiszer metaboliz\u00e1l\u00e1s\u00e1ra haszn\u00e1lja fel. Ezt a jelens\u00e9get <strong>az \u00e9tel termikus hat\u00e1s\u00e1nak&nbsp;<\/strong>h\u00edvj\u00e1k. A kutat\u00e1sok eredm\u00e9nyei azonban nem nagyon egyeznek a termikus hat\u00e1s pontos \u00e9rt\u00e9keiben, azonban egy\u00e9rtelm\u0171, hogy <strong>a feh\u00e9rje jelent\u0151sen magasabb termikus hat\u00e1ssal&nbsp;<\/strong>b\u00edr, mint a sz\u00e9nhidr\u00e1t \u00e9s a zs\u00edr. 2004-ben<strong>&nbsp;<\/strong>egy kutat\u00e1st hajtottak v\u00e9gre, amely a t\u00e1panyagok hat\u00e1s\u00e1t m\u00e9rte a termogen\u00e9zisre. Az eredm\u00e9nyek alapj\u00e1n <strong>a feh\u00e9rje termikus hat\u00e1sa 20-30%,&nbsp;<\/strong>m\u00edg a sz\u00e9nhidr\u00e1t eset\u00e9ben ez csak 5-10% \u00e9s a zs\u00edrn\u00e1l 0-3%. Ez azt jelenti, hogy a feh\u00e9rj\u00e9b\u0151l 20-30% kal\u00f3ri\u00e1t az anyagcsere \u00e9s az em\u00e9szt\u00e9s folyam\u00e1n \u00e9get\u00fcnk el. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\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=\"A_fokozott_feherjebevitel_nem_magas_feherjetartalmu_dieta\"><\/span>A fokozott feh\u00e9rjebevitel nem magas feh\u00e9rjetartalm\u00fa di\u00e9ta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>magas feh\u00e9rjetartalm\u00fa di\u00e9t\u00e1k <\/strong>m\u00e1r egy bizonyos ideje <strong>jelent\u0151s n\u00e9pszer\u0171s\u00e9gnek&nbsp;<\/strong>\u00f6rvendenek \u00e9s ez az \u00e9tkez\u00e9si m\u00f3d magasabb feh\u00e9rjebevitelhez f\u0171z\u0151dik. Az, hogy elegend\u0151 feh\u00e9rj\u00e9t fogyasztasz, persze&nbsp;<strong>nem azt jelenti, hogy magas feh\u00e9rjetartalm\u00fa di\u00e9t\u00e1t tartasz.&nbsp;<\/strong>Az ilyen \u00e9tkez\u00e9si m\u00f3dn\u00e1l alapvet\u0151&nbsp;<strong>a magasabb ar\u00e1ny\u00fa feh\u00e9rje a kal\u00f3ri\u00e1kban,&nbsp;<\/strong>de egy\u00fattal gyakran&nbsp;<strong>a sz\u00e9nhidr\u00e1tok&nbsp;cs\u00f6kkent\u00e9se&nbsp;<\/strong>is a r\u00e9sze. A leggyakrabban&nbsp;<strong>kihagyott \u00e9lelmiszerek&nbsp;<\/strong>k\u00f6z\u00e9 a feldolgozott \u00e9lelmiszerek, a p\u00e9k\u00e1ru, az \u00e9dess\u00e9gek, a t\u00e9sztaf\u00e9l\u00e9k \u00e9s a rizs tartozik. <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>L\u00e9tezik n\u00e9h\u00e1ny \u00e9trend, amelyet a magas feh\u00e9rjetartalm\u00faak k\u00f6z\u00e9 sorolhatunk. Val\u00f3sz\u00edn\u0171leg a <strong>legismertebb t\u00edpus az Atkins-di\u00e9ta. <\/strong>Ezt az \u00e9tkez\u00e9si t\u00edpust Dr. Atkins kardiol\u00f3gus fedezte fel a 70-es \u00e9vekben. A c\u00e9lja a szervezetet \u00fan. ket\u00f3zis \u00e1llapot\u00e1ba juttatni. A di\u00e9ta szerint <strong>b\u00e1rmekkora mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t \u00e9s zs\u00edrt<\/strong> fogyaszthatunk, egy\u00fattal pedig jelent\u0151s m\u00e9rt\u00e9kben <strong>cs\u00f6kkentened kell a sz\u00e9nhidr\u00e1t-bevitelt.<\/strong> A nem elegend\u0151 sz\u00e9nhidr\u00e1t ezut\u00e1n olyan \u00e1llapotot okozhat, amely sor\u00e1n <strong>az anyagcsere a zs\u00edrt kezdi \u00e9getni a gl\u00fck\u00f3z helyett.<\/strong> <span style=\"color: #ff6600;\">[5] [6]<\/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\/beef-1239187_1920.jpg\" alt=\"Megn\u00f6velt feh\u00e9rjebevitel\" width=\"843\" height=\"562\" title=\"Megn\u00f6velt feh\u00e9rjebevitel\"\/><\/figure><\/div>\n\n\n\n<p><strong>A magas feh\u00e9rjetartalm\u00fa di\u00e9t\u00e1k hat\u00e1sa<\/strong> az izmok n\u00f6veked\u00e9s\u00e9re, illetve a tests\u00falycs\u00f6kkent\u00e9sre <strong>sz\u00e1mos kutat\u00e1s t\u00e1rgya. <\/strong>T\u00f6bb tanulm\u00e1ny is bebizony\u00edtotta az ilyen di\u00e9t\u00e1k jelent\u0151s\u00e9g\u00e9t r\u00f6vidt\u00e1von, de <strong>a hossz\u00fat\u00e1v\u00fa intervallumok tov\u00e1bbi kutat\u00e1sokat ig\u00e9nyelnek.<\/strong>&nbsp;Bizonyos tanulm\u00e1nyok felt\u00e9telezik, hogy <strong>eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1ink lehetnek <\/strong>ilyen \u00e9tkez\u00e9si m\u00f3d&nbsp;<strong>hosszabb t\u00e1v\u00fa&nbsp;betart\u00e1sa sor\u00e1n. <\/strong>Egy 2014-es tanulm\u00e1ny szerz\u0151i <strong>megn\u00f6vekedett savas k\u00f6rnyezetre&nbsp;<\/strong>figyelmeztetnek <strong>a ves\u00e9kben,&nbsp;<\/strong>\u00e9s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k kock\u00e1zat\u00e1ra <strong>az \u00e1llati eredet\u0171 zs\u00edrok <\/strong>fokozott<strong> fogyaszt\u00e1sa<\/strong>&nbsp;miatt.&nbsp;<span style=\"color: #ff6600;\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik ok az aggodalomra a magas feh\u00e9rjetartalm\u00fa di\u00e9ta eset\u00e9n <strong>a sz\u00e9nhidr\u00e1t korl\u00e1toz\u00e1sa,&nbsp;<\/strong>amely eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1khoz&nbsp;vezethet. A&nbsp;<strong>nem elegend\u0151 sz\u00e9nhidr\u00e1t<\/strong>&nbsp;az \u00e9trendben gyermekek \u00e9s tin\u00e9dzserek sz\u00e1m\u00e1ra vesz\u00e9lyes, akikn\u00e9l alult\u00e1pl\u00e1lts\u00e1got okozhat. A legt\u00f6bb eddigi kutat\u00e1s azt sugallja, hogy <strong>a magas feh\u00e9rjetartalm\u00fa<\/strong>&nbsp;<strong>\u00e9trend<\/strong>&nbsp;hasznos <strong>a tests\u00falycs\u00f6kkent\u00e9s&nbsp;<\/strong>sor\u00e1n, legal\u00e1bbis&nbsp;r\u00f6vid ideig.&nbsp;<strong>Ide\u00e1lis megold\u00e1s&nbsp;<\/strong>az \u00e9trend hossz\u00fat\u00e1v\u00fa m\u00f3dos\u00edt\u00e1s\u00e1ra,&nbsp;<strong>ha nem z\u00e1rjuk ki teljesen a sz\u00e9nhid<\/strong><strong>r\u00e1tot,<\/strong>&nbsp;hanem megfelel\u0151 m\u00e9rt\u00e9kben fogyasztjuk a c\u00e9ljaink el\u00e9r\u00e9s\u00e9re. <span style=\"color: #ff6600;\">[5] [15]<\/span><\/p>\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=\"Melyik_feherje_tipus_a_legjobb_a_testsuly_csokkentesere\"><\/span>Melyik feh\u00e9rje t\u00edpus a legjobb a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A piacon t\u00f6bb feh\u00e9rje t\u00edpus tal\u00e1lhat\u00f3, \u00e9trendkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban. Minegyik k\u00f6z\u00fcl\u00fck nagyszer\u0171 forr\u00e1s <strong>a tests\u00falycs\u00f6kkent\u00e9sre,&nbsp;<\/strong>illetve m\u00e1s c\u00e9lokra. Ezek elt\u00e9rnek egym\u00e1st\u00f3l \u00e9s valamelyik jobban megfelelhet neked, ez\u00e9rt bemutatjuk <strong>a leggyakoribb feh\u00e9rjeforr\u00e1sokat&nbsp;<\/strong>feh\u00e9rjepor form\u00e1j\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Tejsav\u00f3 feh\u00e9rje<\/h3>\n\n\n\n<p>A tejsav\u00f3 feh\u00e9rje a <strong>legn\u00e9pszer\u0171bb feh\u00e9rjeforr\u00e1sok&nbsp;<\/strong>k\u00f6z\u00e9 tartozik, amely minden esszenci\u00e1lis aminosavat tartalmaz, ez\u00e9rt <strong>teljes\u00e9rt\u00e9k\u0171 feh\u00e9rjeforr\u00e1sr\u00f3l&nbsp;<\/strong>besz\u00e9lhet\u00fcnk. Olyan <strong>tejsav\u00f3b\u00f3l sz\u00e1rmaz\u00f3<\/strong>&nbsp;<strong>feh\u00e9rje&nbsp;<\/strong>kever\u00e9kr\u0151l van sz\u00f3, amely a sajtgy\u00e1rt\u00e1s sor\u00e1n mell\u00e9kterm\u00e9kk\u00e9nt keletkezik.&nbsp;A&nbsp;<a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">tejsav\u00f3 fe<\/span><\/a><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">h<\/a><\/span><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">\u00e9rje<\/span><\/a>&nbsp;nagyon j\u00f3 min\u0151s\u00e9g\u0171, j\u00f3l em\u00e9szthet\u0151 \u00e9s alacsony a gl\u00fck\u00f3ztartalma. A piacon koncentr\u00e1tum form\u00e1j\u00e1ban tal\u00e1lhat\u00f3, amely 39-89% feh\u00e9rj\u00e9t \u00e9s izol\u00e1tumot vagy hidroliz\u00e1tumot tartalmaz, 90-95% feh\u00e9rje ar\u00e1nnyal. <span style=\"color: #ff6600;\">[8] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy 2018-as metaanal\u00edzis <strong>9 tanulm\u00e1nyt<\/strong>&nbsp;\u00f6sszegzett, amelyek a <strong>tejsav\u00f3 feh\u00e9rje hat\u00e1s\u00e1ra \u00f6sszpontos\u00edtottak a tests\u00falycs\u00f6kkent\u00e9s t\u00e1mogat\u00e1s\u00e1ra&nbsp;<\/strong>t\u00fals\u00fallyal \u00e9s s\u00falyfelesleggel k\u00fczd\u0151 szem\u00e9lyekn\u00e9l.&nbsp;A tejsav\u00f3 feh\u00e9rj\u00e9s csoportokban jelent\u0151s <strong>tests\u00falycs\u00f6kkent\u00e9st&nbsp;<\/strong>mutatnak az eredm\u00e9nyek,&nbsp;<strong>zs\u00edrt\u00f6meg <\/strong>\u00e9s<strong> nem zs\u00edrt\u00f6meg&nbsp;<\/strong>ter\u00e9n egyar\u00e1nt.&nbsp;Ezen k\u00edv\u00fcl javul\u00e1st figyeltek meg&nbsp;<strong>a sz\u00edv- \u00e9s \u00e9rrendszerben,&nbsp;<\/strong>f\u0151leg ami a&nbsp;<strong>v\u00e9rnyom\u00e1st, a koleszterinszintet&nbsp;<\/strong>vagy a&nbsp;<strong>v\u00e9rcukorszintet&nbsp;<\/strong>illeti. <span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tejsav\u00f3 feh\u00e9rje hat\u00e1s\u00e1t a <strong>telts\u00e9g\u00e9rzet jav\u00edt\u00e1s\u00e1ra <\/strong>egy tanulm\u00e1nyban t\u00e9rk\u00e9pezt\u00e9k fel, amelyben a r\u00e9sztvev\u0151ket a feh\u00e9rje t\u00edpusa \u00e9s mennyis\u00e9ge alapj\u00e1n osztott\u00e1k be csoportokba. A kutat\u00e1s c\u00e9lja a&nbsp;<strong>tejsav\u00f3, sz\u00f3ja&nbsp;<\/strong>vagy&nbsp;<strong>kazein feh\u00e9rj\u00e9t&nbsp;<\/strong>tartalmaz\u00f3 reggeli hat\u00e1s\u00e1nak \u00f6sszehasonl\u00edt\u00e1sa volt <strong>10% vagy 25% feh\u00e9rje tartalommal az \u00e9telben<\/strong>.&nbsp;<strong>10% mennyis\u00e9g\u0171<\/strong>&nbsp;feh\u00e9rje eset\u00e9n&nbsp;<strong>a tejsav\u00f3 feh\u00e9rje jobba<\/strong><strong>n cs\u00f6kkentette az \u00e9hs\u00e9g\u00e9rzetet,<\/strong>&nbsp;mint m\u00e1s forr\u00e1sok. <strong>25% feh\u00e9rje&nbsp;<\/strong>eset\u00e9n&nbsp;<strong>nem&nbsp;<\/strong>fedeztek fel&nbsp;<strong>k\u00fcl\u00f6nbs\u00e9get a telts\u00e9g\u00e9rzetben,&nbsp;<\/strong>\u00e1m a tejsav\u00f3 feh\u00e9rje v\u00e1ltotta ki&nbsp;<strong>a leger\u0151sebb reakci\u00f3kat GLP-1 \u00e9s inzulin&nbsp;<\/strong>hormon eset\u00e9n. Az eredm\u00e9nyek alapj\u00e1n l\u00e1tni, hogy a k\u00fcl\u00f6nbs\u00e9g a telts\u00e9g\u00e9rzetben az egyes feh\u00e9rj\u00e9k k\u00f6z\u00f6tt akkor jelenik meg, ha bizonyos aminosavak \u00e9rt\u00e9kei \u00e1tl\u00e9pnek bizonyos k\u00fcsz\u00f6b\u00e9rt\u00e9keket. Ebb\u0151l k\u00f6vetkezik, hogy ha reggelire p\u00e9ld\u00e1ul zabpelyhet k\u00e9sz\u00edtesz \u00e9s feh\u00e9rj\u00e9t adsz hozz\u00e1,&nbsp;<strong>10% tartalom eset\u00e9n a legjobban a tejsav\u00f3 feh\u00e9rje tel\u00edt el. <\/strong>Ha<strong>&nbsp;<\/strong><strong>a feh\u00e9rjetartalom 25%&nbsp;<\/strong>lenne,&nbsp;<strong>l\u00e9nyegtelen lenne <\/strong>a feh\u00e9rje&nbsp;<strong>forr\u00e1sa<\/strong>, mert az aminosavak \u00e9rt\u00e9ke minden esetben magasabb. <span style=\"color: #ff6600;\">[18] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik, t\u00f6bb tanulm\u00e1nyt \u00f6sszefog\u00f3 metaanal\u00edzisben a feh\u00e9rje fogyaszt\u00e1s\u00e1nak hat\u00e1s\u00e1t igazolt\u00e1k az er\u0151s\u00edt\u0151 edz\u00e9ssel kombin\u00e1lva. A r\u00e9sztvev\u0151kn\u00e9l, akik&nbsp;<strong>s\u00falyz\u00f3kkal edzettek&nbsp;<\/strong>\u00e9s egy\u00fattal&nbsp;<strong>tejsav\u00f3 feh\u00e9rj\u00e9t fogyasztottak,<\/strong>&nbsp;az <strong>izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t&nbsp;<\/strong>m\u00e9rt\u00e9k a test als\u00f3 \u00e9s fels\u0151 r\u00e9sz\u00e9n. [8] A&nbsp;<strong>tejsav\u00f3 feh\u00e9rje a legn\u00e9pszer\u0171bb feh\u00e9rjeforr\u00e1s,<\/strong>&nbsp;mert el\u00e9rhet\u0151, minden esszenci\u00e1lis aminosavat tartalmaz \u00e9s j\u00f3l old\u00f3dik. Szeretn\u00e9l t\u00f6bbet megtudni&nbsp;a <strong>tejsav\u00f3 feh\u00e9rje el\u0151nyeir\u0151l?<\/strong>&nbsp;Olvasd el a cikk\u00fcnket &#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\" class=\"ek-link\">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\/4C6464EF-25E4-4306-9A91-D06834AC261E.jpeg\" alt=\"Sz\u00f3jafeh\u00e9rje a fogy\u00e1shoz\" width=\"843\" height=\"562\" title=\"Sz\u00f3jafeh\u00e9rje a fogy\u00e1shoz\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">    <\/h3>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Kazein<\/h3>\n\n\n\n<p>A tejb\u0151l a tejsav\u00f3 feh\u00e9rj\u00e9n k\u00edv\u00fcl&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/ejjeli-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kazeint<\/a>&nbsp;<span style=\"background-color: #ffffff; color: #000000;\">is nyernek<\/span><\/span>, amely a&nbsp;<strong>tej teljes feh\u00e9rjetartalm\u00e1nak&nbsp;80%-\u00e1t alkotja.&nbsp;<\/strong>M\u00edg a tejsav\u00f3 feh\u00e9rje&nbsp;<strong>v\u00edzben old\u00f3dik, a kazein&nbsp;<\/strong>a tejfeh\u00e9rje&nbsp;<strong>nem old\u00f3d\u00f3 r\u00e9sz\u00e9t&nbsp;<\/strong>alkotja.&nbsp;<strong>Teljes\u00e9rt\u00e9k\u0171 feh\u00e9rjeforr\u00e1s,&nbsp;<\/strong>amely abban t\u00e9r el a tejsav\u00f3 feh\u00e9rj\u00e9t\u0151l, hogy mennyi id\u0151 alatt em\u00e9szti meg az emberi szervezet. A kazein&nbsp;<strong>hosszabb ideig tart\u00f3 em\u00e9szt\u00e9se hosszabb telts\u00e9g\u00e9rzetet&nbsp;<\/strong>okoz, amely hasznos a tests\u00falycs\u00f6kkent\u00e9s sor\u00e1n. <span style=\"color: #ff6600;\">[8] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Toj\u00e1sfeh\u00e9rje<\/h3>\n\n\n\n<p>A toj\u00e1sfeh\u00e9rj\u00e9t csirketoj\u00e1s feh\u00e9rj\u00e9j\u00e9b\u0151l k\u00e9sz\u00edtik, amelyet el\u0151sz\u00f6r elv\u00e1lasztanak, majd dehidrat\u00e1lnak. 30 g adag k\u00f6r\u00fclbel\u00fcl 105 kal\u00f3ri\u00e1t \u00e9s 23 gramm feh\u00e9rj\u00e9t jelent. A&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">toj\u00e1sfeh\u00e9rje<\/a><\/span>&nbsp;ide\u00e1lis alternat\u00edva a&nbsp;<strong>lakt\u00f3zintoleranci\u00e1ban <\/strong>szenved\u0151&nbsp;vagy <strong>paleo di\u00e9t\u00e1t&nbsp;<\/strong>tart\u00f3&nbsp;emberek sz\u00e1m\u00e1ra. Vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok forr\u00e1sa, amelyek a toj\u00e1sban tal\u00e1lhat\u00f3k, tov\u00e1bb\u00e1&nbsp;<strong>alacsony a zs\u00edr- \u00e9s sz\u00e9nhidr\u00e1t-tartalma.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Sz\u00f3jafeh\u00e9rje<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">A sz\u00f3jafeh\u00e9rje<\/a><\/span>&nbsp;az \u00f6sszes esszenci\u00e1lis aminosav n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sa, ez\u00e9rt a <strong>teljes\u00e9rt\u00e9j\u0171 feh\u00e9rj\u00e9k<\/strong>&nbsp;k\u00f6z\u00e9 soroljuk. Egy olyan term\u00e9kr\u0151l van sz\u00f3, amely <strong>veget\u00e1ri\u00e1nusoknak, veg\u00e1noknak&nbsp;<\/strong>\u00e9s olyanoknak is alkalmas, akik alternat\u00edv\u00e1t keresnek az \u00e1llati eredet\u0171 feh\u00e9rjeforr\u00e1sokra. <span style=\"color: #ff6600;\">[8]<\/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\/pk-56_websize.jpg\" alt=\"Sz\u00f3jafeh\u00e9rje a fogy\u00e1shoz\" width=\"843\" height=\"562\" title=\"Sz\u00f3jafeh\u00e9rje a fogy\u00e1shoz\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Rizsfeh\u00e9rje<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/rizs-feherje-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">A rizsfeh\u00e9rje<\/a> <\/span>egy&nbsp;<strong>n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1s,<\/strong>&nbsp;amelyet nem teljes \u00e9rt\u00e9k\u0171nek tartanak, mert alacsony a lizintartalma. 2013-ban&nbsp;egy kutat\u00e1st vittek v\u00e9ghez, amelynek c\u00e9lja <strong>a rizsfeh\u00e9rje \u00e9s a tejsav\u00f3 feh\u00e9rje hat\u00e1s\u00e1nak&nbsp;<\/strong>\u00f6sszehasonl\u00edt\u00e1sa volt a tests\u00faly cs\u00f6kkent\u00e9s\u00e9re. A r\u00e9sztvev\u0151ket k\u00e9t csoportba osztott\u00e1k. Az volt a feladatuk, hogy <strong>edz\u00e9snapon 48 g feh\u00e9rj\u00e9t <\/strong>fogyasszanak. <span style=\"color: #ff6600;\">[8] [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A r\u00e9sztvev\u0151k hetente 3-szor edzettek, 8 h\u00e9ten kereszt\u00fcl, \u00e9s <strong>r\u00f6gt\u00f6n edz\u00e9s ut\u00e1n fogyasztott\u00e1k a feh\u00e9rj\u00e9t<\/strong>.&nbsp;A kutat\u00e1si id\u0151szak befejezt\u00e9vel mindk\u00e9t csoportban jelent\u0151s&nbsp;<strong>v\u00e1ltoz\u00e1s<\/strong> k\u00f6vetkezett be,&nbsp;<strong>ami a zs\u00edrt, izomt\u00f6meget \u00e9s er\u0151t illeti.&nbsp;<\/strong>Az eredm\u00e9nyek bebizony\u00edtott\u00e1k, hogy a rizsfeh\u00e9rje ugyanolyan hat\u00e9kony a tests\u00falycs\u00f6kkent\u00e9sben, mint a tejsav\u00f3 feh\u00e9rje. <span style=\"color: #ff6600;\">[8] [13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mennyi feh\u00e9rj\u00e9t kell fogyasztani a fogy\u00e1s sor\u00e1n?<\/h3>\n\n\n\n<p>Az<strong>&nbsp;aj\u00e1nlott napi feh\u00e9rjebevitel&nbsp;<\/strong>att\u00f3l f\u00fcgg, hogy az <strong>izomn\u00f6veked\u00e9s&nbsp;<\/strong>vagy a&nbsp;<strong>tests\u00falycs\u00f6kkent\u00e9s&nbsp;<\/strong>a c\u00e9lod. Egy m\u00e1sik fontos param\u00e9ter a <strong>testt\u00f6meged.&nbsp;<\/strong>Bemutatunk p\u00e1r t\u00e1bl\u00e1zatot, hogy k\u00f6nnyebb legyen ezt elk\u00e9pzelni. Ezekben a t\u00e1bl\u00e1zatokban a napi feh\u00e9rjebevitelt tal\u00e1lod 1 kg testt\u00f6megre \u00e9s az \u00e1tsz\u00e1m\u00edt\u00e1st egy \u00e1tlagos szem\u00e9lyre. <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>Sz\u00e9nhidr\u00e1t<\/center><\/th><\/tr><tr><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><center>Fizikai aktivit\u00e1st nem v\u00e9gz\u0151 szem\u00e9ly<\/center><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u00fals\u00falyos szem\u00e9ly<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 &#8211; 1,5 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edv szem\u00e9ly, aki szeretn\u00e9 meg\u0151rizni a testt\u00f6meg\u00e9t, teljes\u00edtm\u00e9ny\u00e9t \u00e9s a szervezet regener\u00e1ci\u00f3j\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 1,6 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edv szem\u00e9ly, aki izomt\u00f6meget szeretne \u00e9p\u00edteni<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 &#8211; 2,4 g\/kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edv szem\u00e9ly, aki szeretn\u00e9 cs\u00f6kkenteni a tests\u00faly\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 &#8211; 2,7 g\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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>Napi feh\u00e9rjebevitel egy 80 kg testt\u00f6meg\u0171 f\u00e9rfi sz\u00e1m\u00e1ra<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Napi feh\u00e9rjebevitel egy 60 kg&nbsp;testt\u00f6meg\u0171 n\u0151 sz\u00e1m\u00e1ra<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fizikai aktivit\u00e1st nem v\u00e9gz\u0151 szem\u00e9ly<\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">72 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edv szem\u00e9ly, aki szeretn\u00e9 meg\u0151rizni a testt\u00f6meg\u00e9t, teljes\u00edtm\u00e9ny\u00e9t \u00e9s a szervezet regener\u00e1ci\u00f3j\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 &#8211; 128 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 &#8211; 96 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edv szem\u00e9ly, aki izomt\u00f6meget szeretne \u00e9p\u00edteni<\/td><td class=\"has-text-align-center\" data-align=\"center\">112 &#8211; 192 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 &#8211; 144 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Akt\u00edv szem\u00e9ly, aki szeretn\u00e9 cs\u00f6kkenteni a tests\u00faly\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 &#8211; 216 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">108 &#8211; 162 g<\/td><\/tr><\/tbody><\/table><\/figure>\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\/1CA63BF0-F692-4F98-AC1B-109EF5DB9B3B.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t sz\u00fcks\u00e9ges fogyasztani\" width=\"843\" height=\"562\" title=\"Mennyi feh\u00e9rj\u00e9t sz\u00fcks\u00e9ges fogyasztani\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tanacsok_tippek_es_zaro_informaciok\"><\/span>Tan\u00e1csok, tippek \u00e9s z\u00e1r\u00f3 inform\u00e1ci\u00f3k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>A feh\u00e9rj\u00e9s italok nem teljes helyettes\u00edt\u0151i a kiegyens\u00falyozott \u00e9trendnek.<\/strong> Ne feledkezz meg a tov\u00e1bbi t\u00e1panyagok, p\u00e9ld\u00e1ul a <strong>rostok, vitaminok, \u00e1sv\u00e1nyi anyagok<\/strong>&nbsp;fogyaszt\u00e1s\u00e1r\u00f3l sem,<strong>&nbsp;<\/strong>\u00e9s megfelel\u0151 mennyis\u00e9g\u0171 <strong>komplex sz\u00e9nhidr\u00e1tokat \u00e9s eg\u00e9szs\u00e9ges zs\u00edrokat<\/strong>&nbsp;is sorolj&nbsp;be az \u00e9trendedbe.<\/li><li>A feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszerek gyakran <strong>m\u00e1s t\u00e1panyagok,<\/strong>&nbsp;p\u00e9ld\u00e1ul <strong>B-csoport vitaminjainak, vas vagy cink<\/strong><strong>&nbsp;<\/strong><strong>forr\u00e1sai<\/strong><strong>.<\/strong><\/li><li>N\u00e9mely feh\u00e9rj\u00e9s ital k\u00fcl\u00f6nf\u00e9le <strong>\u00e9des\u00edt\u0151szereket&nbsp;<\/strong>is tartalmaz, ez\u00e9rt a feh\u00e9rjebevitel mellett alaposan ellen\u0151rizd a sz\u00e9nhidr\u00e1t-tartalmat is.<\/li><li>A feh\u00e9rjebevitel <strong>nem f\u00fcgg a nemt\u0151l.<\/strong>&nbsp;A n\u0151k az <strong>alacsonyabb testt\u00f6meg\u00fck,<\/strong>&nbsp;illetve&nbsp;<strong>elt\u00e9r\u0151 fitness c\u00e9luk<\/strong><strong>&nbsp;<\/strong>miatt fogyasztanak kisebb feh\u00e9rje adagot.<\/li><li><strong>A feh\u00e9rjeszelet<\/strong>&nbsp;a snack v\u00e1laszt\u00e1sa sor\u00e1n mindenk\u00e9ppen jobb d\u00f6nt\u00e9s, mint egy klasszikus szelet, de ez az \u00f6sszet\u00e9telt\u0151l f\u00fcgg. Sz\u00e1mos &#8220;feh\u00e9rjeszeletnek&#8221; alacsonyabb a feh\u00e9rjetartalma \u00e9s tele vannak sz\u00e9nhidr\u00e1ttal \u00e9s zs\u00edrral.&nbsp;V\u00e1s\u00e1rl\u00e1s sor\u00e1n mindig ellen\u0151rizd a t\u00e1p\u00e9rt\u00e9keket. <span style=\"color: #ff6600;\">[3] [17]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A m\u00e9di\u00e1ban folyton \u00fajabb modern di\u00e9t\u00e1k \u00e9s var\u00e1zslatos eszk\u00f6z\u00f6k jelennek meg, amelyek megszabad\u00edtanak <strong>a felesleges zs\u00edrt\u00f3l. <\/strong>A legterm\u00e9szetesebb seg\u00e9deszk\u00f6z a fogy\u00e1s sor\u00e1n&nbsp;<strong>azonban a feh\u00e9rje,&nbsp;<\/strong>amely t\u00e1mogatja az anyagcser\u00e9t, az izmok n\u00f6veked\u00e9s\u00e9t \u00e9s meg\u00e1ll\u00edtja az esti t\u00falev\u00e9seket<strong>. <\/strong>Mindegy, hogy<strong>&nbsp;<\/strong>a t\u00e1pl\u00e1l\u00e9kb\u00f3l vagy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban d\u00f6ntesz a feh\u00e9rje mellett, gondoskodsz a <strong>testben zajl\u00f3 folyamatok <\/strong>megfelel\u0151<strong> m\u0171k\u00f6d\u00e9s\u00e9r\u0151l,&nbsp;<\/strong>egy\u00fattal pedig&nbsp;<strong>a testt\u00f6megeden is jav\u00edt<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rem\u00e9lj\u00fck, hogy minden fontosat megtudt\u00e1l a cikk\u00fcnkb\u0151l <strong>a feh\u00e9rj\u00e9kr\u0151l \u00e9s a jelent\u0151s\u00e9g\u00fckr\u0151l<\/strong>&nbsp;<strong>a fogy\u00e1s sor\u00e1n.&nbsp;<\/strong>Szeretn\u00e9d, ha a bar\u00e1taid is hallan\u00e1nak err\u0151l a t\u00e9m\u00e1r\u00f3l? Ne habozz \u00e9s&nbsp;<strong>t\u00e1<\/strong><strong>mogasd a cikket <\/strong><strong>egy megoszt\u00e1ssal.<\/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\/protein\" 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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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 feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.<\/p>\n","protected":false},"author":25,"featured_media":110514,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6480,6276,7128,6372],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247486","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-dieta-hu","9":"tag-feherje","10":"tag-feherjepor","11":"tag-fogyas","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>Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/feherjek-es-fogyas\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-04T06:53:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T14:50:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st?\",\"datePublished\":\"2020-02-04T06:53:00+00:00\",\"dateModified\":\"2023-08-30T14:50:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\"},\"wordCount\":3362,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png\",\"keywords\":[\"di\u00e9ta\",\"feh\u00e9rje\",\"feh\u00e9rjepor\",\"fogy\u00e1s\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\",\"name\":\"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png\",\"datePublished\":\"2020-02-04T06:53:00+00:00\",\"dateModified\":\"2023-08-30T14:50:06+00:00\",\"description\":\"A feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st? - GymBeam Blog","description":"A feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/feherjek-es-fogyas\/","og_type":"article","og_title":"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st? - GymBeam Blog","og_description":"A feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.","og_url":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/","og_site_name":"GymBeam Blog","article_published_time":"2020-02-04T06:53:00+00:00","article_modified_time":"2023-08-30T14:50:06+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st?","datePublished":"2020-02-04T06:53:00+00:00","dateModified":"2023-08-30T14:50:06+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/"},"wordCount":3362,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png","keywords":["di\u00e9ta","feh\u00e9rje","feh\u00e9rjepor","fogy\u00e1s"],"articleSection":["Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/","url":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/","name":"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png","datePublished":"2020-02-04T06:53:00+00:00","dateModified":"2023-08-30T14:50:06+00:00","description":"A feh\u00e9rj\u00e9k a testben olyan folyamatokat befoly\u00e1solnak, amelyek hozz\u00e1j\u00e1rulnak a hat\u00e9kony fogy\u00e1shoz. Ismerj\u00e9tek meg a feh\u00e9rj\u00e9k forr\u00e1sait \u00e9s jelent\u0151s\u00e9g\u00e9t a hat\u00e9kony fogy\u00e1s \u00e9rdek\u00e9ben.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_image_protein_a_chudnutie_1__2.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Feh\u00e9rj\u00e9k \u00e9s fogy\u00e1s: hogyan befoly\u00e1solj\u00e1k a feh\u00e9rj\u00e9k fogy\u00e1st?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/247486","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=247486"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/247486\/revisions"}],"predecessor-version":[{"id":492219,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/247486\/revisions\/492219"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/110514"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=247486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=247486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=247486"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=247486"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=247486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}