{"id":248057,"date":"2020-01-10T09:08:00","date_gmt":"2020-01-10T08:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248057"},"modified":"2023-12-08T12:46:20","modified_gmt":"2023-12-08T11:46:20","slug":"8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/","title":{"rendered":"8 m\u00edtosz a fogy\u00e1sr\u00f3l, amelyek g\u00e1tolnak a fejl\u0151d\u00e9sben"},"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\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#8_mitosz_a_fogyasrol\" title=\"8 m\u00edtosz a fogy\u00e1sr\u00f3l\">8 m\u00edtosz a fogy\u00e1sr\u00f3l<\/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\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#1_Ha_nincs_izomlazunk_edzes_utan_akkor_az_edzes_nem_volt_eleg_hatekony\" title=\"1. Ha nincs izoml\u00e1zunk edz\u00e9s ut\u00e1n, akkor az edz\u00e9s nem volt el\u00e9g hat\u00e9kony\">1. Ha nincs izoml\u00e1zunk edz\u00e9s ut\u00e1n, akkor az edz\u00e9s nem volt el\u00e9g hat\u00e9kony<\/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\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#2_Reggelizned_kell\" title=\"2. Reggelizned kell&nbsp;\">2. Reggelizned kell&nbsp;<\/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\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#3_Fogyokurazas_soran_minden_szenhidratot_ki_kell_zarnod\" title=\"3. Fogy\u00f3k\u00far\u00e1z\u00e1s sor\u00e1n minden sz\u00e9nhidr\u00e1tot ki kell z\u00e1rnod\">3. Fogy\u00f3k\u00far\u00e1z\u00e1s sor\u00e1n minden sz\u00e9nhidr\u00e1tot ki kell z\u00e1rnod<\/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\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#4_Minel_jobban_izzadsz_annal_tobbet_fogysz\" title=\"4. Min\u00e9l jobban izzadsz, ann\u00e1l t\u00f6bbet fogysz\">4. Min\u00e9l jobban izzadsz, ann\u00e1l t\u00f6bbet fogysz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#5_A_felulessel_a_hason_levo_zsirt_egeted\" title=\"5. A fel\u00fcl\u00e9ssel a hason l\u00e9v\u0151 zs\u00edrt \u00e9geted\">5. A fel\u00fcl\u00e9ssel a hason l\u00e9v\u0151 zs\u00edrt \u00e9geted<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#6_Az_alacsony_zsirtartalmu_elelmiszerek_minden_esetben_egeszsegesebbek\" title=\"6. Az alacsony zs\u00edrtartalm\u00fa \u00e9lelmiszerek minden esetben eg\u00e9szs\u00e9gesebbek\">6. Az alacsony zs\u00edrtartalm\u00fa \u00e9lelmiszerek minden esetben eg\u00e9szs\u00e9gesebbek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#7_Az_alacsony_glikemias_indexu_elelmiszerek_segitenek_fogyni\" title=\"7. Az alacsony glik\u00e9mi\u00e1s index\u0171 \u00e9lelmiszerek seg\u00edtenek fogyni\">7. Az alacsony glik\u00e9mi\u00e1s index\u0171 \u00e9lelmiszerek seg\u00edtenek fogyni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/#8_A_kortizol_tehet_az_elhizasrol\" title=\"8. A kortizol tehet az elh\u00edz\u00e1sr\u00f3l\">8. A kortizol tehet az elh\u00edz\u00e1sr\u00f3l<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A felesleges kil\u00f3k miatt f\u00e9rfiak \u00e9s n\u0151k minden koroszt\u00e1lya az<strong> \u00e9letm\u00f3dv\u00e1lt\u00e1s <\/strong>mellett d\u00f6nt.&nbsp;Azonban nem minden <strong>fogy\u00e1ssal kapcsolatos<\/strong>&nbsp;<strong>elm\u00e9let&nbsp;<\/strong><strong>igazolt \u00e9s igaz<\/strong><strong>. A k\u00f6z\u00f6ss\u00e9gi h\u00e1l\u00f3n <\/strong>gyakran <strong>megalapozatlan elm\u00e9letekr\u0151l sz\u00f3l\u00f3<\/strong>&nbsp;<strong>amat\u0151r cikkek<\/strong>&nbsp;terjednek, <strong>feleslegesen felkeltve&nbsp;<\/strong>a sz\u00e9les k\u00f6z\u00f6ns\u00e9g figyelm\u00e9t. A k\u00f6vetkez\u0151 cikk\u00fcnkben <strong>8 m\u00edtoszr\u00f3l olvashatsz, amelyek a fogy\u00e1ssal, az eg\u00e9szs\u00e9ges \u00e9tkez\u00e9ssel \u00e9s az edz\u00e9ssel f\u00fcggnek \u00f6ssze&nbsp;<\/strong>\u00e9s&nbsp;<strong>szakemberek kutat\u00e1saib\u00f3l \u00e9s \u00e1ll\u00edt\u00e1saib\u00f3l&nbsp;<\/strong>indulnak ki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_mitosz_a_fogyasrol\"><\/span>8 m\u00edtosz a fogy\u00e1sr\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Ha_nincs_izomlazunk_edzes_utan_akkor_az_edzes_nem_volt_eleg_hatekony\"><\/span>1. Ha nincs izoml\u00e1zunk edz\u00e9s ut\u00e1n, akkor az edz\u00e9s nem volt el\u00e9g hat\u00e9kony<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az izoml\u00e1z l\u00e9nyeg\u00e9ben <strong>gyullad\u00e1s \u00e9s a szervezet k\u00e9miai reakci\u00f3ja&nbsp;<\/strong>egy neh\u00e9z fizikai tev\u00e9kenys\u00e9g ut\u00e1n. N\u00e9ha k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n jelenik meg, n\u00e9ha 1-2 nappal k\u00e9s\u0151bb. Azonban ne lep\u0151dj meg, ha az edz\u00e9s ut\u00e1ni napon arra \u00e9bredsz, hogy nem f\u00e1j semmid. Az izmok <strong>nem<\/strong>&nbsp;gyulladnak be <strong>szab\u00e1lyszer\u0171en.&nbsp;<\/strong>N\u00e9h\u00e1ny olimpiai sportol\u00f3 m\u00e1r \u00e9vek \u00f3ta nem \u00e9rzett izoml\u00e1zat. Ne hidd el azt a n\u00e9zetet, amely azt \u00e1ll\u00edtja, hogy ha nincs izoml\u00e1zad az edz\u00e9s ut\u00e1n, akkor nem edzett\u00e9l rendesen. Az izoml\u00e1z&nbsp;<strong>nem a zs\u00edr\u00e9get\u00e9s,<\/strong>&nbsp;az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9nek vagy a hat\u00e9kony edz\u00e9s&nbsp;<strong>mutat\u00f3ja. <\/strong>A <strong>jobb<\/strong>&nbsp;<strong>alak&nbsp;<\/strong>\u00e9s a zs\u00edr\u00e9get\u00e9s&nbsp;nagyobb <strong>er\u0151vel, kitart\u00e1ssal \u00e9s az alak form\u00e1l\u00f3d\u00e1s\u00e1val&nbsp;<\/strong>jelenik meg. Semmi \u00e9rtelme az izoml\u00e1z er\u0151ss\u00e9ge \u00e9s hossz\u00fas\u00e1ga alapj\u00e1n meg\u00edt\u00e9lni az edz\u00e9s hat\u00e9konys\u00e1g\u00e1t. Az&nbsp;<strong>edz\u00e9s hat\u00e9konys\u00e1g\u00e1t&nbsp;<\/strong>legjobban&nbsp;<strong>az edz\u00e9s sor\u00e1n&nbsp;<\/strong>ismerheted fel. <span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az izoml\u00e1z n\u00e9ha nagyon kellemetlen edz\u00e9s ut\u00e1ni jelens\u00e9g, amely el\u00e9gg\u00e9 korl\u00e1tozhat benn\u00fcnket a mindennapos tev\u00e9kenys\u00e9gek sor\u00e1n. Biztosan m\u00e1r te is hallott\u00e1l n\u00e9h\u00e1ny elm\u00e9letet \u00e9s tippet, hogy hogyan lehet a lehet\u0151 leggyorsabban megszabadulni az izoml\u00e1zt\u00f3l. Az izoml\u00e1z megsz\u00fcntet\u00e9se sz\u00e1mos kutat\u00e1s t\u00e9m\u00e1ja. 2012-ben 35 tanulm\u00e1nyt elemeztek az izoml\u00e1z gy\u00f3gy\u00edt\u00e1s\u00e1val kapcsolatban. A c\u00e9l a <strong>massz\u00e1zs, a krioter\u00e1pia (hidegter\u00e1pia), a ny\u00fajt\u00e1s \u00e9s a k\u00f6nnyed edz\u00e9s&nbsp;<\/strong>hat\u00e1s\u00e1nak tanulm\u00e1nyoz\u00e1sa volt. Az eredm\u00e9nyek azt mutatt\u00e1k, hogy csak a&nbsp;<strong>massz\u00e1zs&nbsp;<\/strong>van biztos&nbsp;<strong>hat\u00e1ssal az izmok regener\u00e1ci\u00f3j\u00e1ra,&nbsp;<\/strong>ami r\u00e1ad\u00e1sul olyan kicsi, hogy nincs klinikai jelent\u0151s\u00e9ge.<strong>&nbsp;<\/strong>Felkeltette az \u00e9rdekl\u0151d\u00e9sedet a <strong>hidegter\u00e1pia?<\/strong>&nbsp;Egy 2016-os elemz\u00e9s&nbsp;<strong>a hideg v\u00edzben f\u00fcrd\u0151z\u00e9s jelent\u0151s\u00e9g\u00e9t&nbsp;<\/strong>kutatta az izoml\u00e1z megsz\u00fcntet\u00e9se c\u00e9lj\u00e1b\u00f3l. Az eredm\u00e9nyek szerint valamivel t\u00f6bb az \u00e9rtelme, mint semmit se csin\u00e1lni. A legjobb hat\u00e1st&nbsp;<strong>11 &#8211; 15 perces<\/strong>&nbsp;f\u00fcrd\u0151z\u00e9ssel \u00e9rheted el<strong>&nbsp;11 &#8211; 15 \u00b0C h\u0151m\u00e9rs\u00e9klet\u0171 v\u00edzben.<\/strong>&nbsp;Szeretn\u00e9l <strong>megszabadulni az izoml\u00e1zt\u00f3l,&nbsp;<\/strong>de a langyos v\u00edzben zuhanyz\u00e1s nem vonz? Van egy tipp\u00fcnk, hogy honnan szerezhetsz t\u00f6bb inform\u00e1ci\u00f3t.<strong> Olvasd el a cikk\u00fcnket<\/strong>&nbsp;&#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/8-tipp-az-edzes-utani-regeneraciohoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">8 tipp az edz\u00e9s ut\u00e1ni regener\u00e1ci\u00f3hoz.<\/a><\/span> <span style=\"color: #ff6600;\">[2] [3] [4] [7] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2_1.jpeg\" alt=\"8 m\u00edtosz a fogy\u00e1sr\u00f3l, amelyek g\u00e1tolnak a fejl\u0151d\u00e9sben\" style=\"width:843px;height:562px\" title=\"8 m\u00edtosz a fogy\u00e1sr\u00f3l, amelyek g\u00e1tolnak a fejl\u0151d\u00e9sben\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Reggelizned_kell\"><\/span>2. Reggelizned kell&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne hidd el, hogy a tests\u00falycs\u00f6kkent\u00e9shez <strong>musz\u00e1j reggelizned.&nbsp;<\/strong>Egy kutat\u00e1s 2014-ben&nbsp;<strong>a reggeli hat\u00e1s\u00e1t&nbsp;<\/strong>vizsg\u00e1lta&nbsp;<strong>a tests\u00falycs\u00f6kken\u00e9sre.&nbsp;<\/strong>Azt \u00e1llap\u00edtotta meg, hogy a reggelinek nincs semmilyen hat\u00e1sa a tests\u00falycs\u00f6kkent\u00e9sre. A r\u00e9sztvev\u0151 309 szem\u00e9lyb\u0151l 283-n\u00e1l&nbsp;nem vettek \u00e9szre <strong>semmilyen jelent\u0151s v\u00e1ltoz\u00e1st.<\/strong> Egy m\u00e1sik&nbsp;<strong>m\u00edtosz a reggelir\u0151l&nbsp;<\/strong>azt \u00e1ll\u00edtja, hogy a reggeli&nbsp;<strong>beind\u00edtja az anyagcser\u00e9t,&nbsp;<\/strong>m\u00edg a reggeli kihagy\u00e1sa&nbsp;<strong>\u00e9hez\u00e9shez, g\u00f6rcs\u00f6kh\u00f6z \u00e9s tests\u00falyn\u00f6veked\u00e9shez vezet. <\/strong>A reggeliz\u00e9snek \u00fagy \u00e1ltal\u00e1ban&nbsp;nincs<strong> hat\u00e1sa a tests\u00falyra,&nbsp;<\/strong>de minden szervezet egyedi.&nbsp;<strong>A g\u00f6rcs\u00f6k \u00e9s az \u00e9hs\u00e9g\u00e9rzet <\/strong>a szervezet reakci\u00f3ja&nbsp;<strong>az \u00fcres gyomorra&nbsp;<\/strong>\u00e9s az \u00e9tkez\u00e9s n\u00e9lk\u00fcl t\u00f6lt\u00f6tt hosszabb<strong>&nbsp;<\/strong>id\u0151re. Nem l\u00e9tezik egy univerz\u00e1lis tan\u00e1cs, de az eg\u00e9szs\u00e9g \u00e9s optim\u00e1lis tests\u00faly kulcsa <strong>a rendszeres \u00e9s kiegyens\u00falyozott \u00e9trend.<\/strong> <span style=\"color: #ff6600;\">[1] [5] [6] <\/span>Hallott\u00e1l m\u00e1r az IIFYM r\u00f6vid\u00edt\u00e9sr\u0151l? Rugalmas \u00e9tkez\u00e9si m\u00f3dszerr\u0151l van sz\u00f3, amelynek k\u00f6sz\u00f6nhet\u0151en jelent\u0151s korl\u00e1toz\u00e1sok n\u00e9lk\u00fcl siker\u00fclhet cs\u00f6kkentened a tests\u00falyod. Olvass r\u00f3la a cikk\u00fcnkben &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/iifym-a-rugalmas-etkezes-amivel-konnyebben-ered-el-az-alomalakod\/\" target=\"_blank\" aria-label=\"IIFYM - a rugalmas \u00e9tkez\u00e9s, amivel k\u00f6nnyebben \u00e9red el az \u00e1lomalakod (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">IIFYM &#8211; a rugalmas \u00e9tkez\u00e9s, amivel k\u00f6nnyebben \u00e9red el az \u00e1lomalakod<\/a><\/span>.<\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/brooke-lark-nTZOILVZuOg-unsplash.jpg\" alt=\"Reggeli \u00e9s fogy\u00e1s\" style=\"width:843px;height:606px\" title=\"Reggeli \u00e9s fogy\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Fogyokurazas_soran_minden_szenhidratot_ki_kell_zarnod\"><\/span>3. Fogy\u00f3k\u00far\u00e1z\u00e1s sor\u00e1n minden sz\u00e9nhidr\u00e1tot ki kell z\u00e1rnod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberi szervezet <strong>h\u00e1rom alapvet\u0151 makrot\u00e1panyagot&nbsp;<\/strong>vesz fel az \u00e9tkez\u00e9ssel<strong>&nbsp;<\/strong><strong>&#8211;<\/strong>&nbsp;feh\u00e9rj\u00e9t, zs\u00edrt \u00e9s sz\u00e9nhidr\u00e1tot. A <strong>sz\u00e9nhidr\u00e1t&nbsp;<\/strong>fontos&nbsp;<strong>energiaforr\u00e1s<\/strong>&nbsp;a mindennapos m\u0171k\u00f6d\u00e9s\u00e9hez, de <strong>t\u00falzott fogyaszt\u00e1sa&nbsp;<\/strong>a tests\u00faly n\u00f6veked\u00e9s\u00e9hez vezethet. Ha&nbsp;<strong>t\u00f6bb sz\u00e9nhidr\u00e1tot&nbsp;<\/strong>fogyasztasz, mint amennyire a szervezetednek sz\u00fcks\u00e9ge van, egy r\u00e9sz\u00e9t glikog\u00e9n form\u00e1j\u00e1ban rakt\u00e1rozza el a sejtekbe \u00e9s a t\u00f6bbi&nbsp;<strong>zs\u00edrr\u00e1 alakul \u00e1t.<\/strong>\nA sz\u00e9nhidr\u00e1tok eset\u00e9ben fontos <strong>k\u00e9t alapvet\u0151 t\u00edpust&nbsp;<\/strong>megk\u00fcl\u00f6nb\u00f6ztetni<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Komplex sz\u00e9nhidr\u00e1tok<\/strong>&nbsp;&#8211; teljes ki\u0151rl\u00e9s\u0171 \u00e9lelmiszerekben, gy\u00fcm\u00f6lcs\u00f6kben, z\u00f6lds\u00e9gekben \u00e9s h\u00fcvelyesekben tal\u00e1lhat\u00f3k. Ez a sz\u00e9nhidr\u00e1t t\u00edpus eg\u00e9szs\u00e9gesebb, \u00e1sv\u00e1nyi anyagokat, vitaminokat, rostot tartalmaz \u00e9s hosszabb ideig j\u00f3llakottnak fogod \u00e9rezni magad. A komplex sz\u00e9nhidr\u00e1t molekul\u00e1k l\u00e1nca hosszabb. Ide soroljuk a monoszacharidokat, a diszacharidokat \u00e9s a poliszacharidokat.<\/li>\n\n\n\n<li><strong>Egyszer\u0171 sz\u00e9nhidr\u00e1t<\/strong>&nbsp;&#8211; cukornak is nevezz\u00fck. Egy vagy k\u00e9t molekul\u00e1b\u00f3l \u00e1ll. Gyors energiaforr\u00e1s, amely fogyaszt\u00e1sa ut\u00e1n gyorsan \u00fajra \u00e9hes leszel. Megtal\u00e1lhat\u00f3 p\u00e9ld\u00e1ul az \u00e9dess\u00e9gekben, a cukorban \u00e9s a feh\u00e9r p\u00e9k\u00e1ruban.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00e9nhidr\u00e1tot tartj\u00e1k az elh\u00edz\u00e1s f\u0151 ok\u00e1nak. Az elm\u00falt \u00e9vekben sz\u00fcletett n\u00e9h\u00e1ny di\u00e9ta, amelyek a <strong>sz\u00e9nhidr\u00e1tbevitel korl\u00e1toz\u00e1s\u00e1n&nbsp;<\/strong>alapulnak.&nbsp;A legismertebbek k\u00f6z\u00e9 a k\u00f6vetkez\u0151k tartoznak&nbsp;<span style=\"color: #ff6600;\">[9] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ketog\u00e9n di\u00e9ta<\/strong> &#8211; magas zs\u00edrtartalom, alacsony mennyis\u00e9g\u0171 feh\u00e9rje \u00e9s sz\u00e9nhidr\u00e1t<\/li>\n\n\n\n<li><strong>Atkins di\u00e9ta<\/strong> &#8211; nagy mennyis\u00e9g\u0171 feh\u00e9rje \u00e9s zs\u00edr, alacsony sz\u00e9nhdir\u00e1ttartalom<\/li>\n\n\n\n<li><strong>Paleo di\u00e9ta<\/strong> &#8211; magas feh\u00e9rje- \u00e9s zs\u00edrtartalom, sz\u00e9nhidr\u00e1t alacsony ar\u00e1nyban<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szervezet az energi\u00e1t <strong>sz\u00e9nhidr\u00e1tb\u00f3l \u00e9s zs\u00edrb\u00f3l nyeri<\/strong><strong>,<\/strong>&nbsp;\u00e9s ha nem kap sz\u00e9nhidr\u00e1tot, akkor a zs\u00edrt alak\u00edtja energi\u00e1v\u00e1. A zs\u00edr\u00e9get\u00e9s mellett a sz\u00e9nhidr\u00e1tbevitel cs\u00f6kkent\u00e9se eset\u00e9ben az emberi szervezetben tov\u00e1bbi folyamatok is zajlanak, amelyeknek k\u00f6sz\u00f6nhet\u0151en az emberek sikeresnek tartj\u00e1k ezt a di\u00e9t\u00e1t. Az eml\u00edtett di\u00e9t\u00e1k <strong>magasabb rost- <\/strong>\u00e9s <strong>v\u00edztartalm\u00fa&nbsp;<\/strong>\u00e9lelmiszereket javasolnak, amely egy\u00fattal azt is jelenti, hogy <strong>kevesebb kal\u00f3ria&nbsp;<\/strong>van benn\u00fck, ez\u00e1ltal cs\u00f6kken a&nbsp;<strong>kal\u00f3riabeviteled<\/strong><strong>.<\/strong>&nbsp;<strong>Sz\u00e9nhidr\u00e1tok n\u00e9lk\u00fcl<\/strong>&nbsp;korl\u00e1tozott a&nbsp;<strong>szerotonin<\/strong>&nbsp;kiv\u00e1laszt\u00e1sa, amely bizony\u00edtottan <strong>t\u00e1mogatja az \u00e9tv\u00e1gyat. <\/strong>Nem utols\u00f3 sorban&nbsp;<strong>n\u0151 a feh\u00e9rjebeviteled,&nbsp;<\/strong>amelyet a test hosszabb ideig em\u00e9szt, te pedig&nbsp;<strong>tov\u00e1bb j\u00f3llakottnak&nbsp;<\/strong>fogod \u00e9rezni magad.<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[9] <\/span>A sz\u00e9nhidr\u00e1tbevitel ellen\u0151rz\u00e9se nagyon fontos a megfelel\u0151 tests\u00faly megtart\u00e1s\u00e1ra. A <strong>t\u00falzott fogyaszt\u00e1suk&nbsp;<\/strong>a kil\u00f3k n\u00f6veked\u00e9s\u00e9hez vezethet. Ez azonban nem azt jelenti, hogy teljesen ki kell z\u00e1rnod az \u00e9trendedb\u0151l. Ink\u00e1bb a&nbsp;<strong>komplex sz\u00e9nhidr\u00e1tokra&nbsp;<\/strong>koncentr\u00e1lj \u00e9s pr\u00f3b\u00e1lj meg odafigyelni&nbsp;<strong>a teljes kal\u00f3riabevitelre<\/strong><strong>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Canva_-_Woman_About_to_Eat_Strawberry.jpg\" alt=\"Sz\u00e9nhidr\u00e1tok \u00e9s fogy\u00e1s\" style=\"width:843px;height:562px\" title=\"Sz\u00e9nhidr\u00e1tok \u00e9s fogy\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<p>Egy tanulm\u00e1ny a di\u00e9t\u00e1k sikeress\u00e9g\u00e9t vizsg\u00e1lta <strong>a makrot\u00e1panyagok ar\u00e1nya&nbsp;<\/strong>alapj\u00e1n. Az eredm\u00e9nyek egy\u00e9rtelm\u0171en azt mutatj\u00e1k, hogy a kal\u00f3riabevitel d\u00f6nt, nem a feh\u00e9rje, a sz\u00e9nhidr\u00e1t \u00e9s a zs\u00edr ar\u00e1nya. A&nbsp;<strong>magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9s alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9trend&nbsp;<\/strong>\u00f6sszehasonl\u00edt\u00e1sa 6 \u00e9s 12 h\u00e9ten \u00e1t&nbsp;<strong>ugyanolyan eredm\u00e9nyhez <\/strong>vezetett. Ha szeretn\u00e9l fogyni, pr\u00f3b\u00e1ld meg cs\u00f6kkenteni a teljes&nbsp;<strong>kal\u00f3riabevitelt&nbsp;<\/strong>\u00e9s k\u00f6sd \u00f6ssze&nbsp;<strong>edz\u00e9ssel. <\/strong>A&nbsp;<strong>r\u00f6vid t\u00e1v\u00fa di\u00e9t\u00e1k&nbsp;<\/strong>k\u00e9pesek bizonyos id\u0151re cs\u00f6kkenteni a tests\u00falyt, de a&nbsp;di\u00e9ta befejezt\u00e9vel fenn\u00e1ll a joj\u00f3 hat\u00e1s vesz\u00e9lye.&nbsp;<span style=\"color: #ff6600;\">[9] <\/span>Szeretn\u00e9l t\u00f6bb inform\u00e1ci\u00f3t megtudni a joj\u00f3 hat\u00e1sr\u00f3l? Olvasd el a cikk\u00fcnket &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/Mi-az-a-jojo-hatas-es-hogyan-kuzdjunk-ellene\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mi az a joj\u00f3 hat\u00e1s \u00e9s hogyan k\u00fczdj\u00fcnk ellene<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Minel_jobban_izzadsz_annal_tobbet_fogysz\"><\/span>4. Min\u00e9l jobban izzadsz, ann\u00e1l t\u00f6bbet fogysz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A verejt\u00e9kez\u00e9shez k\u00f6t\u0151d\u0151 m\u00edtosz&nbsp;<\/strong>az izoml\u00e1zzal kapcsolatos m\u00edtoszhoz hasonl\u00f3. Ha edz\u00e9s k\u00f6zben <strong>nem izzadsz&nbsp;<\/strong>el\u00e9gg\u00e9,&nbsp;<strong>nem \u00e9getsz zs\u00edrt&nbsp;<\/strong>\u00e9s az edz\u00e9snek&nbsp;<strong>semmi \u00e9rtelme. <\/strong>Ez a hoax viszonylag elterjedt, de egy\u00e1ltal\u00e1n nincs igazs\u00e1galapja.&nbsp;<strong>Az izzad\u00e1s&nbsp;<\/strong>az emberi szervezet&nbsp;<strong>h\u0171t\u0151 folyamata<\/strong>, amely sor\u00e1n a szervezet<strong>&nbsp;a testh\u0151m\u00e9rs\u00e9kletet pr\u00f3b\u00e1lja&nbsp;<\/strong><strong>meg\u0151rizni&nbsp;<\/strong>\u00e9s&nbsp;<strong>megakad\u00e1lyozza, hogy t\u00falhev\u00fclj\u00f6n.<\/strong>&nbsp;A t\u00f6bb verejt\u00e9k sportol\u00e1s k\u00f6zben azonban&nbsp;<strong>nem jelenti<\/strong>&nbsp;automatikusan azt, hogy <strong>t\u00f6bb zs\u00edrt <\/strong>is<strong> \u00e9getsz<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shashank-shekhar-Db1J_qp_ctc-unsplash.jpg\" alt=\"Izzad\u00e1s edz\u00e9s k\u00f6zben\" style=\"width:843px;height:562px\" title=\"Izzad\u00e1s edz\u00e9s k\u00f6zben\"\/><\/figure>\n<\/div>\n\n\n<p>A fokozott izzad\u00e1ssal kapcsolatos h\u00edres tev\u00e9kenys\u00e9gek k\u00f6z\u00e9 tartozik a&nbsp;<strong>Bikram j\u00f3ga&nbsp;<\/strong>is, amelyr\u0151l azt \u00e1ll\u00edtj\u00e1k, hogy v\u00e9gz\u00e9se sor\u00e1n \u00f3r\u00e1nk\u00e9nt ak\u00e1r&nbsp;<strong>1000 kcal-t <\/strong>is el\u00e9gethetsz. Egy tudom\u00e1nyos kutat\u00e1s c\u00e1folta ezt a badars\u00e1got. Egy&nbsp;<strong>90 perces edz\u00e9s sor\u00e1n<\/strong>&nbsp;a n\u0151k <strong>csak 390 kal\u00f3ri\u00e1t, m\u00edg a f\u00e9rfiak csak 460 kal\u00f3ri\u00e1t \u00e9gettek el.&nbsp;<\/strong>Az olyan tev\u00e9kenys\u00e9gek sor\u00e1n is fogyunk \u00e9s zs\u00edrt \u00e9get\u00fcnk, amelyekn\u00e9l nem izzadunk. Ilyen p\u00e9ld\u00e1ul az&nbsp;<strong>\u00fasz\u00e1s&nbsp;<\/strong>vagy&nbsp;<strong>a t\u00e9li edz\u00e9s,<\/strong> alacsony h\u0151m\u00e9rs\u00e9klet mellett. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7067,53248,64381,67330,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_A_felulessel_a_hason_levo_zsirt_egeted\"><\/span>5. A fel\u00fcl\u00e9ssel a hason l\u00e9v\u0151 zs\u00edrt \u00e9geted<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindennap edzed a hasizmod \u00e9s m\u00e9g mindig nem l\u00e1tod a h\u00edres <strong>&#8220;kock\u00e1kat&#8221;?<\/strong>&nbsp;Val\u00f3sz\u00edn\u0171leg csal\u00f3d\u00e1st fogunk okozni, de a hason l\u00e9v\u0151 zs\u00edrt\u00f3l nem szabadulhatsz meg <strong>kiz\u00e1r\u00f3lag fel\u00fcl\u00e9sekkel<\/strong><strong>.<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20191115-WA0006.jpg\" alt=\"Zs\u00edr\u00e9get\u00e9s a hason\" style=\"width:843px;height:648px\" title=\"Zs\u00edr\u00e9get\u00e9s a hason\"\/><\/figure>\n<\/div>\n\n\n<p>Az \u00fasz\u00f3gumit\u00f3l csak <strong>a testzs\u00edr&nbsp;<\/strong>teljes&nbsp;<strong>cs\u00f6kkent\u00e9s\u00e9vel&nbsp;<\/strong>szabadulhatsz meg.&nbsp;T\u00f6bb tanulm\u00e1ny is vizsg\u00e1lta <strong>a rendszeres edz\u00e9s hat\u00e1s\u00e1t&nbsp;<\/strong>a zs\u00edrp\u00e1rn\u00e1k cs\u00f6kkent\u00e9s\u00e9re a has k\u00f6rny\u00e9k\u00e9n. <strong>Egyik sem <\/strong>er\u0151s\u00edtette meg <strong>a zs\u00edr&nbsp;<\/strong>jelent\u0151s&nbsp;<strong>elt\u0171n\u00e9s\u00e9t a hasr\u00f3l a has ter\u00fclet\u00e9re&nbsp;<\/strong>ir\u00e1nyul\u00f3 edz\u00e9s mellett.&nbsp;Ugyan\u00fagy <strong>az sem igaz,&nbsp;<\/strong>hogy a kidolgozott hashoz <strong>el\u00e9g,&nbsp;<\/strong>ha <strong>kev\u00e9s<\/strong>&nbsp;<strong>zs\u00edr rejt\u0151zik a b\u0151r alatt. <\/strong>A kidolgozott hashoz vezet\u0151 legjobb \u00fat <strong>az eg\u00e9sz test intenz\u00edv&nbsp;edz\u00e9se<\/strong> \u00e9s <strong>komplex gyakorlatok<\/strong>&nbsp;v\u00e9gz\u00e9se, amelyek sor\u00e1n term\u00e9szetes \u00faton <strong>vonjuk be a hasizmot is<\/strong><strong>. <\/strong><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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Az_alacsony_zsirtartalmu_elelmiszerek_minden_esetben_egeszsegesebbek\"><\/span>6. Az alacsony zs\u00edrtartalm\u00fa \u00e9lelmiszerek minden esetben eg\u00e9szs\u00e9gesebbek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az &#8220;alacsony zs\u00edrtartalm\u00fa&#8221; vagy &#8220;zs\u00edrmentes&#8221; c\u00edmk\u00e9vel ell\u00e1tott \u00e9telek azt a benyom\u00e1st keltik, hogy eg\u00e9szs\u00e9gesebbek, mint a &#8220;teljes&#8221; verzi\u00f3k. Sok k\u00f6z\u00fcl\u00fck t\u00e9nyleg alacsonyabb m\u00e9rt\u00e9kben vagy egy\u00e1ltal\u00e1n nem tartalmaz zs\u00edrt, de egy\u00fattal <strong>jelent\u0151s mennyis\u00e9g\u0171 sz\u00e9nhidr\u00e1tot&nbsp;<\/strong>tartalmaznak. &#8220;Alacsony zs\u00edrtartalm\u00fa&#8221; c\u00edmk\u00e9t kaphatnak az <strong>eg\u00e9szs\u00e9gtelen \u00e9lelmiszerek<\/strong>&nbsp;&#8211; \u00fan.<strong> junk food<\/strong>&nbsp;is, amelyek <strong>az eg\u00e9szs\u00e9ges \u00e9trend&nbsp;<\/strong>sz\u00f6ges&nbsp;<strong>ellentettj\u00e9t <\/strong>k\u00e9pviselik.<strong>&nbsp;<\/strong>Maga a sz\u00e9nhidr\u00e1t nem probl\u00e9ma, a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gek <\/a>\u00e9s a h\u00fcvelyesek is tartalmaznak komplex sz\u00e9nhidr\u00e1tokat,&nbsp;<\/strong>amelyek j\u00f3t\u00e9kony hat\u00e1ssal vannak az emberi szervezetre. Az alacsony zs\u00edrtartalm\u00fa term\u00e9kek eset\u00e9ben javasoljuk, hogy <strong>ellen\u0151rizd a t\u00e1p\u00e9rt\u00e9kt\u00e1bl\u00e1zatot&nbsp;<\/strong>\u00e9s gy\u0151z\u0151dj meg r\u00f3la, hogy nem tartalmaz&nbsp;<strong>magas adag sz\u00e9nhidr\u00e1tot. <\/strong><span style=\"color: #ff6600;\">[1] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos&nbsp;<strong>alacsony zs\u00edrtartalm\u00fa \u00e9lelmiszer sz\u00e9nhidr\u00e1tban gazdag. <\/strong>Az&nbsp;egyszer\u0171bb \u00e1ttekint\u00e9s \u00e9rdek\u00e9ben p\u00e9ldak\u00e9nt egy t\u00e1bl\u00e1zatban mutatunk be n\u00e9h\u00e1ny \u00e9lelmiszert, term\u00e9szetes \u00e9s cs\u00f6kkentett zs\u00edrtartalommal&nbsp;<span style=\"color: #ff6600;\">[15] [16]<\/span><span style=\"color: #ff6600;\">:<\/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>Zs\u00edrtartalom<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sz\u00e9nhidr\u00e1ttartalom<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrszeg\u00e9ny tej (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Teljes&nbsp;tej (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrszeg\u00e9ny joghurt (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Joghurt teljes tejb\u0151l (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrszeg\u00e9ny tejf\u00f6l&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Teljes tejf\u00f6l (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrszeg\u00e9ny sal\u00e1ta\u00f6ntet (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Majon\u00e9zes sal\u00e1ta\u00f6ntet (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mikrohull\u00e1m\u00fa s\u00fct\u0151ben elk\u00e9sz\u00edthet\u0151 pattogatott kukorica (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tortilla chips (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/noodles-1632153_1920.jpg\" alt=\"Zs\u00edrszeg\u00e9ny \u00e9lelmiszerek\" style=\"width:843px;height:562px\" title=\"Zs\u00edrszeg\u00e9ny \u00e9lelmiszerek\"\/><\/figure>\n<\/div>\n\n\n<p>Fontos <strong>megk\u00fcl\u00f6nb\u00f6ztetni<\/strong> <strong>az egyszer\u0171 sz\u00e9nhidr\u00e1tokat,&nbsp;<\/strong>amelyek a&nbsp;<strong>p\u00e9k\u00e1ruban vagy snackekben&nbsp;<\/strong>tal\u00e1lhat\u00f3k, a&nbsp;<strong>komplex sz\u00e9nhidr\u00e1tokt\u00f3l,<\/strong>&nbsp;amelyek j\u00f3t\u00e9kony hat\u00e1ssal vannak a szervezetre. T\u00f6bb eg\u00e9szs\u00e9ges sz\u00e9nhidr\u00e1tforr\u00e1s l\u00e9tezik. A t\u00e1p\u00e9rt\u00e9ket tekintve a k\u00f6vetkez\u0151k tartoznak az \u00e9rdekesek k\u00f6z\u00e9&nbsp;<span style=\"color: #ff6600;\">[18]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zab<\/strong>&nbsp;&#8211; a legeg\u00e9szs\u00e9gesebb teljes ki\u0151rl\u00e9s\u0171 \u00e9lelmiszer. A nyers zab <strong>66 %-\u00e1t<\/strong> sz\u00e9nhidr\u00e1tok alkotj\u00e1k, ebb\u0151l&nbsp;<strong>11 %<\/strong>&nbsp;rost. Nagyszer\u0171en eltel\u00edt \u00e9s seg\u00edt <strong>megel\u0151zni a t\u00fals\u00falyt&nbsp;<\/strong>\u00e9s&nbsp;<strong>a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9seket.<\/strong><\/li>\n\n\n\n<li><strong>Ban\u00e1n<\/strong>&nbsp;&#8211; a ban\u00e1n&nbsp;<strong>23 %-\u00e1t<\/strong>&nbsp;sz\u00e9nhidr\u00e1tok alkotj\u00e1k. <strong>K\u00e1lium, C- \u00e9s B6-vitamin&nbsp;<\/strong>forr\u00e1sa, amelyek hasznosak az em\u00e9szt\u00e9si probl\u00e9m\u00e1k \u00e9s a v\u00e9rnyom\u00e1s szab\u00e1lyoz\u00e1sa eset\u00e9n.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cekla\/\" class=\"ek-link\">C\u00e9kla <\/a><\/strong>&#8211;<strong> 8 &#8211; 10 %-\u00e1t<\/strong> sz\u00e9nhidr\u00e1tok alkotj\u00e1k. <strong>Antioxid\u00e1nsok, vitaminok, \u00e1sv\u00e1nyi anyagok \u00e9s szervetlen nitr\u00e1tok<\/strong> tal\u00e1lhat\u00f3k benne, amelyek cs\u00f6kkentik a magas v\u00e9rnyom\u00e1s \u00e9s m\u00e1s megbeteged\u00e9sek kock\u00e1zat\u00e1t.<\/li>\n\n\n\n<li><strong>\u00c1fonya<\/strong> &#8211; 14,5 % sz\u00e9nhidr\u00e1t. Jelent\u0151s mennyis\u00e9g\u0171 vitamint \u00e9s antioxid\u00e1nst tartalmaz. V\u00e9di a szervezetet az oxid\u00e1ci\u00f3val szemben.<\/li>\n\n\n\n<li><strong>Vetem\u00e9nybab<\/strong>&nbsp;&#8211; <strong>22,8 %<\/strong> sz\u00e9nhidr\u00e1t tal\u00e1lhat\u00f3 benne <strong>rost \u00e9s kem\u00e9ny\u00edt\u0151&nbsp;<\/strong>form\u00e1j\u00e1ban. Ezenk\u00edv\u00fcl nagyszer\u0171&nbsp;<strong>feh\u00e9rje-, vitamin- \u00e9s antioxid\u00e1nsforr\u00e1s. <\/strong>De soha ne fogyaszd a babot <strong>nyers vagy nem teljesen megf\u0151tt \u00e1llapotban,&nbsp;<\/strong>ugyanis&nbsp;<strong>m\u00e9rgez\u0151<\/strong><strong>.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Az_alacsony_glikemias_indexu_elelmiszerek_segitenek_fogyni\"><\/span>7. Az alacsony glik\u00e9mi\u00e1s index\u0171 \u00e9lelmiszerek seg\u00edtenek fogyni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9telekben l\u00e9v\u0151 sz\u00e9nhidr\u00e1tok em\u00e9szt\u00e9se sor\u00e1n <strong>n\u0151 a v\u00e9r gl\u00fck\u00f3zszintje.&nbsp;<\/strong>Ha gyorsan em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tot fogyasztasz, a gl\u00fck\u00f3zszint <strong>gyorsan n\u0151,<\/strong>&nbsp;majd ugyanolyan&nbsp;<strong>gyorsan cs\u00f6kken<\/strong>.<strong>&nbsp;<\/strong>A glik\u00e9mi\u00e1s index egy \u00e9rt\u00e9k&nbsp;<strong>1 \u00e9s 100 k\u00f6z\u00f6tt. <\/strong>Olyan <strong>\u00e9lelmiszerekhez&nbsp;<\/strong>rendelik,&nbsp;<strong>amelyek sz\u00e9nhidr\u00e1tot tartalmaznak.&nbsp;<\/strong>Azt fejezi ki, hogy milyen gyorsan n\u0151 a gl\u00fck\u00f3zszint az \u00e9telben l\u00e9v\u0151 sz\u00e9nhidr\u00e1tok em\u00e9szt\u00e9se&nbsp;ut\u00e1n. A glik\u00e9mi\u00e1s index m\u00e9r\u00e9s\u00e9nek alapelve a 80-as \u00e9vekben sz\u00fcletett a cukorbetegs\u00e9gben szenved\u0151 emberek sz\u00e1m\u00e1ra. Az \u00e9lelmiszerek glik\u00e9mi\u00e1s indexe h\u00e1rom kateg\u00f3ri\u00e1ba sorolhat\u00f3&nbsp;<span style=\"color: #ff6600;\">[19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alacsony GI<\/strong> <strong>&#8211; 1 &#8211; 55<\/strong> &#8211; a legt\u00f6bb gy\u00fcm\u00f6lcs, z\u00f6ld z\u00f6lds\u00e9g, nyers r\u00e9pa, vetem\u00e9nybab, csicseribors\u00f3, lencse, korp\u00e1s gabonaf\u00e9l\u00e9k<\/li>\n\n\n\n<li><strong>K\u00f6zepes GI &#8211; 56 &#8211; 69<\/strong> &#8211; kukorica, ban\u00e1n, nyers anan\u00e1sz, mazsola, zabpehely, rozskeny\u00e9r<\/li>\n\n\n\n<li><strong>Magas GI &#8211; 70 \u00e9s magasabb<\/strong>&nbsp;&#8211; feh\u00e9r rizs, burgonya, feh\u00e9r keny\u00e9r<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eat-2834549_1920.jpg\" alt=\"Alacsony glik\u00e9mi\u00e1s index\u0171 \u00e9lelmiszerek\" style=\"width:843px;height:562px\" title=\"Alacsony glik\u00e9mi\u00e1s index\u0171 \u00e9lelmiszerek\"\/><\/figure>\n<\/div>\n\n\n<p>Az alacsony glik\u00e9mi\u00e1s indexen alapul\u00f3 di\u00e9ta a <strong>f\u0151leg a cukorbetegek&nbsp;<\/strong>sz\u00e1m\u00e1ra j\u00f3t\u00e9kony hat\u00e1s\u00fa, mert a&nbsp;<strong>magas glik\u00e9mi\u00e1s index\u0171&nbsp;<\/strong>\u00e9lelmiszerek fogyaszt\u00e1sa&nbsp;<strong>a v\u00e9rcukorszint gyors n\u00f6veked\u00e9s\u00e9t \u00e9s cs\u00f6kken\u00e9s\u00e9t&nbsp;<\/strong>eredm\u00e9nyezi. Egy \u00e1tlagos ember sz\u00e1m\u00e1ra j\u00f3t\u00e9kony hat\u00e1s\u00fa&nbsp;<strong>alacsony glik\u00e9mi\u00e1s index\u0171&nbsp;<\/strong>\u00e9lelmiszereket fogyasztani, mert ezek k\u00f6z\u00f6tt megtal\u00e1ljuk a&nbsp;<strong>teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9ket, alacsony zs\u00edrtartalm\u00fa tejterm\u00e9keket, z\u00f6lds\u00e9get \u00e9s gy\u00fcm\u00f6lcs\u00f6t.&nbsp;<\/strong>N\u00e9h\u00e1ny ember sz\u00e1m\u00e1ra az <strong>alacsony glik\u00e9mi\u00e1s indexen&nbsp;<\/strong>alapul\u00f3&nbsp;<strong>\u00e9trend&nbsp;<\/strong>hasznos&nbsp;<strong>ir\u00e1nymutat\u00e1s az eg\u00e9szs\u00e9gesebb \u00e9lelmiszert\u00edpusok fel\u00e9. <\/strong>A tud\u00f3sok szerint azonban nem szabad az \u00e9lelmiszerek kiv\u00e1laszt\u00e1sa sor\u00e1n&nbsp;<strong>kiz\u00e1r\u00f3lag a glik\u00e9mi\u00e1s indexet <\/strong>n\u00e9zni, de a&nbsp;<strong>kal\u00f3ria-, zs\u00edr-, rost- \u00e9s vitamintartalmat <\/strong>is.&nbsp;<span style=\"color: #ff6600;\">[19] [20]<\/span><\/p>\n\n\n\n<p>\u00c9rdekel ez a t\u00e9ma \u00e9s szeretn\u00e9l t\u00f6bbet megtudni a glik\u00e9mi\u00e1s indexr\u0151l? Olvasd el a cikk\u00fcnket &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-fogyjunk-fogyas-es-dieta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan fogyjunk le? Igazs\u00e1g a di\u00e9t\u00e1kr\u00f3l \u00e9s az alacsony glik\u00e9mi\u00e1s indexr\u0151l<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_A_kortizol_tehet_az_elhizasrol\"><\/span>8. A kortizol tehet az elh\u00edz\u00e1sr\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az egyik oknak, ami miatt n\u00e9h\u00e1ny ember <strong>nem tud lefogyni,&nbsp;<\/strong>a&nbsp;kortizol hormont tartj\u00e1k. A kortizol a szervezet\u00fcnkben a <strong>katabolikus reakci\u00f3k beind\u00edt\u00e1s\u00e1r\u00f3l&nbsp;<\/strong>gondoskodik, amelyek a&nbsp;<strong>sz\u00f6vetek lebont\u00e1s\u00e1t&nbsp;<\/strong>okozz\u00e1k&nbsp;<strong>a szervezetben. Stresszhormonnak&nbsp;<\/strong>is h\u00edvj\u00e1k, mert a kortizolszint&nbsp;<strong>fesz\u00fclt helyzetekben&nbsp;<\/strong>n\u0151. A gyakori stressz <strong>t\u00falev\u00e9st&nbsp;<\/strong>okozhat, ami szok\u00e1ss\u00e1 v\u00e1lhat. A magas kortizolszint n\u00f6veli&nbsp;<strong>az inzulinszintet,&nbsp;<\/strong>ami hat\u00e1s\u00e1ra&nbsp;<strong>cs\u00f6kken a v\u00e9rcukorszint,&nbsp;<\/strong>neked pedig&nbsp;<strong>\u00e9des \u00e9s zs\u00edros \u00e9telekre&nbsp;<\/strong>lesz \u00e9tv\u00e1gyad. <span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jeshoots-com--2vD8lIhdnw-unsplash.jpg\" alt=\"A kortizol \u00e9s a h\u00edz\u00e1s\" style=\"width:843px;height:562px\" title=\"A kortizol \u00e9s a h\u00edz\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<p>Nem a kortizol az oka, hogy nem tudsz fogyni, ez ink\u00e1bb <strong>a hossz\u00fa t\u00e1v\u00fa stressz k\u00f6vetkezm\u00e9nye.<\/strong>&nbsp;El\u0151sz\u00f6r<strong>&nbsp;a kortizolszintet&nbsp;k\u00e9ne&nbsp;cs\u00f6kkentened&nbsp;<\/strong>az \u00e9letm\u00f3dod megv\u00e1ltoztat\u00e1s\u00e1val.&nbsp;Pr\u00f3b\u00e1lj&nbsp;<strong>medit\u00e1lni <\/strong>\u00e9s pr\u00f3b\u00e1ld ki a <strong>j\u00f3g\u00e1t <\/strong>vagy a <strong>tai-chit.<\/strong>&nbsp;Rendszeresen <strong>eddz, kisebb intenzit\u00e1ssal.&nbsp;<\/strong>T\u00f6lts t\u00f6bb id\u0151t a bar\u00e1taiddal \u00e9s a csal\u00e1doddal. El\u00e9gedettebb leszel \u00e9s a kil\u00f3kat is k\u00f6nnyebb lesz leadnod. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tests\u00faly \u00e9s a zs\u00edr cs\u00f6kkent\u00e9s\u00e9hez <strong>megfelel\u0151 \u00e9trendet kell betartanod \u00e9s rendszeresen kell edzened.&nbsp;<\/strong>Nem kell \u00e1jul\u00e1sig fel\u00fcl\u00e9seket csin\u00e1lnod,&nbsp;alacsony zs\u00edrtartalm\u00fa \u00e9lelmiszereket v\u00e1s\u00e1rolnod vagy sz\u00f6rny\u0171 izoml\u00e1zig edzened.&nbsp;Az \u00e9letm\u00f3d tart\u00f3s megv\u00e1ltoztat\u00e1sa az <strong>edz\u00e9s, a kiegyens\u00falyozott \u00e9trend \u00e9s a bevitt kal\u00f3ri\u00e1k ellen\u0151rz\u00e9s\u00e9nek&nbsp;<\/strong>eredm\u00e9nye. Ebben a cikkben kutat\u00e1sokon alapul\u00f3 aj\u00e1nl\u00e1sokat olvashatt\u00e1l. Ezek az igazolt t\u00e9nyek egyszer\u0171bb\u00e9 teszik az \u00e1lomalak fel\u00e9 vezet\u0151 utad.&nbsp;Ha tetszett a 8 fogy\u00e1ssal kapcsolatos m\u00edtoszr\u00f3l sz\u00f3l\u00f3 cikk, <strong>t\u00e1mogasd egy like-kal \u00e9s egy megoszt\u00e1ssal<\/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\/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\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 m\u00edtosz a fogy\u00e1sr\u00f3l \u00e9s a zs\u00edrcs\u00f6kkent\u00e9sr\u0151l szak\u00e9rt\u0151k szerint. Ismerj\u00e9tek meg az \u00e9trenddel \u00e9s edz\u00e9ssel kapcsolatos m\u00edtoszokat, amelyek g\u00e1tolhatnak a hat\u00e9kony fogy\u00e1sban.<\/p>\n","protected":false},"author":25,"featured_media":79951,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[89],"tags":[6372,6936,7602,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248057","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-fogyas","9":"tag-mitoszok","10":"tag-suly","11":"tag-testzsir","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>8 m\u00edtosz a fogy\u00e1sr\u00f3l, amelyek g\u00e1tolnak a fejl\u0151d\u00e9sben - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"8 m\u00edtosz a fogy\u00e1sr\u00f3l \u00e9s a zs\u00edrcs\u00f6kkent\u00e9sr\u0151l szak\u00e9rt\u0151k szerint. Ismerj\u00e9tek meg az \u00e9trenddel \u00e9s edz\u00e9ssel kapcsolatos m\u00edtoszokat, amelyek g\u00e1tolhatnak a hat\u00e9kony fogy\u00e1sban.\" \/>\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\/8-mitosz-a-fogyasrol-amelyek-gatolnak-a-fejlodesben\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 m\u00edtosz a fogy\u00e1sr\u00f3l, amelyek g\u00e1tolnak a fejl\u0151d\u00e9sben - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"8 m\u00edtosz a fogy\u00e1sr\u00f3l \u00e9s a zs\u00edrcs\u00f6kkent\u00e9sr\u0151l szak\u00e9rt\u0151k szerint. 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