{"id":248443,"date":"2019-12-23T08:53:00","date_gmt":"2019-12-23T07:53:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248443"},"modified":"2023-08-30T16:51:23","modified_gmt":"2023-08-30T14:51:23","slug":"a-tojas-es-a-koleszterin-az-igazsag-a-tojasfogyasztasrol","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-tojas-es-a-koleszterin-az-igazsag-a-tojasfogyasztasrol\/","title":{"rendered":"A toj\u00e1s \u00e9s a koleszterin &#8211; az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l"},"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\/a-tojas-es-a-koleszterin-az-igazsag-a-tojasfogyasztasrol\/#Tojas_mint_tapanyagforras\" title=\"Toj\u00e1s mint t\u00e1panyagforr\u00e1s&nbsp;\">Toj\u00e1s mint t\u00e1panyagforr\u00e1s&nbsp;<\/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\/a-tojas-es-a-koleszterin-az-igazsag-a-tojasfogyasztasrol\/#A_tojas_es_a_koleszterin\" title=\"A toj\u00e1s \u00e9s a koleszterin\">A toj\u00e1s \u00e9s a koleszterin<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sokunk sz\u00e1m\u00e1ra a toj\u00e1s&nbsp;<strong>az \u00e9trend elv\u00e1laszthatatlan r\u00e9sze, <\/strong>f\u0151leg reggelire. Te se tudod elk\u00e9pzelni, hogy egyik napr\u00f3l a m\u00e1sikra t\u00f6bb\u00e9 ne fogyasztan\u00e1d? Szerencs\u00e9re nem is kell. A toj\u00e1s ugyanis <strong>az egyik legel\u00e9rhet\u0151bb t\u00e1panyagforr\u00e1s<\/strong>&nbsp;\u00e9s nagyon sokf\u00e9lek\u00e9ppen elk\u00e9sz\u00edthet\u0151. A toj\u00e1s fogyaszt\u00e1s\u00e1val kapcsolatban azonban l\u00e9tezik egy vitatott k\u00e9rd\u00e9s, m\u00e9gpedig ami&nbsp;<strong>a koleszterintartalm\u00e1t<\/strong>&nbsp;illeti. Ez\u00e9rt \u00fagy d\u00f6nt\u00f6tt\u00fcnk, hogy \u00edrunk egy cikket, amely seg\u00edt neked t\u00e1j\u00e9koz\u00f3dni ebben a probl\u00e9mak\u00f6rben.<\/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=\"Tojas_mint_tapanyagforras\"><\/span>Toj\u00e1s mint t\u00e1panyagforr\u00e1s&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>toj\u00e1s&nbsp;<\/strong>nagyszer\u0171 feh\u00e9rje \u00e9s m\u00e1s fontos t\u00e1panyagok forr\u00e1sa. A t\u00f6r\u00e9keny h\u00e9j alatt k\u00e9t alapvet\u0151 r\u00e9szt tal\u00e1lsz &#8211; <strong>toj\u00e1sfeh\u00e9rj\u00e9t \u00e9s toj\u00e1ss\u00e1rg\u00e1j\u00e1t.&nbsp;<\/strong>A&nbsp;<strong>toj\u00e1ss\u00e1rg\u00e1ja a toj\u00e1s&nbsp;<\/strong>s\u00e1rg\u00e1s-narancss\u00e1rg\u00e1s&nbsp;<strong>zs\u00e1kszer\u0171&nbsp;<\/strong><strong>r\u00e9sze,<\/strong>&nbsp;amelynek f\u0151 feladata a zig\u00f3ta t\u00e1pl\u00e1l\u00e1sa. A<strong>&nbsp;toj\u00e1ss\u00e1rg\u00e1j\u00e1t sz\u00edntelen,<\/strong>&nbsp;foly\u00e9kony <strong>toj\u00e1sfeh\u00e9rje<\/strong>&nbsp;<strong>bor\u00edtja<\/strong>, v\u00e9d\u0151r\u00e9teget k\u00e9pezve. N\u00e9h\u00e1ny t\u00e1panyag mindk\u00e9t r\u00e9szben megtal\u00e1lhat\u00f3, valami pedig csak a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban vagy a toj\u00e1sfeh\u00e9rj\u00e9ben.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>&nbsp;A t\u00e1panyagok \u00f6sszehasonl\u00edt\u00e1s\u00e1ra egy t\u00e1bl\u00e1zatot k\u00e9sz\u00edtett\u00fcnk <strong>a makrot\u00e1panyagokkal, \u00e1sv\u00e1nyi anyagokkal \u00e9s vitaminokkal<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/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\/eggs-3183410_1920.jpg\" alt=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\" width=\"843\" height=\"562\" title=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\"\/><\/figure><\/div>\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>Toj\u00e1sfeh\u00e9rje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Toj\u00e1ss\u00e1rg\u00e1ja<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sz\u00e1zal\u00e9ka a toj\u00e1sfeh\u00e9rj\u00e9ben<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Sz\u00e1zal\u00e9ka a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,05 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">99 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcium<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,9 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">90,5 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magn\u00e9zium<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,85 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,8 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">19,2 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Foszfor<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">66,3 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">93 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">K\u00e1lium<\/td><td class=\"has-text-align-center\" data-align=\"center\">53,8 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,5 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">74,4 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25,5 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">N\u00e1trium<\/td><td class=\"has-text-align-center\" data-align=\"center\">54,8 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,2 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">87 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">13 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B2-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,145 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,09 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">61,7 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48,3 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B3-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,035 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,004 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">89,7 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,3 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitam\u00edn B5<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,63 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,51 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">89 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">E-vitamin<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,684 mg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 <strong>%<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">100 %<\/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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6177\" ><\/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<h3 class=\"is-style-default wp-block-heading\">Toj\u00e1sfeh\u00e9rje&nbsp;<\/h3>\n\n\n\n<p>A<strong> toj\u00e1sfeh\u00e9rj\u00e9t 90%-ban v\u00edz \u00e9s csaknem 10%-ban feh\u00e9rje<\/strong> alkotja. Nyomokban zs\u00edrt \u00e9s vitaminokat tartalmaz. A toj\u00e1sfeh\u00e9rje kulcs\u00f6sszetev\u0151je a feh\u00e9rje, amely mind a <strong>9 esszenci\u00e1lis aminosavat <\/strong>tartalmazza. A legismertebb feh\u00e9rje az<a title=\"Toj\u00e1s albumin - GymBeam\" href=\"https:\/\/gymbeam.hu\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> albumin<\/a>, amely el\u0151nyei k\u00f6z\u00e9 tartozik, hogy <strong>magas ar\u00e1nyban tartalmaz aminosavakat <\/strong>\u00e9s <strong>lakt\u00f3zintoleranci\u00e1ban <\/strong>szenved\u0151k sz\u00e1m\u00e1ra is alkalmas. Az albuminon k\u00edv\u00fcl k\u00e9ntartalm\u00e1val is kiemelkedik, amely kulcsfontoss\u00e1g\u00fa az emberi szervezet sz\u00e1m\u00e1ra a hormonok k\u00e9pz\u00e9s\u00e9n\u00e9l. A toj\u00e1sfeh\u00e9rje r\u00e9sze az<strong> avidin feh\u00e9rje,<\/strong> amely bizonyos, B-csoportba tartoz\u00f3 vitaminokat k\u00f6t meg, ezzel pedig <strong>megakad\u00e1lyozza azok felsz\u00edv\u00f3d\u00e1s\u00e1t.<\/strong> Az avidint\u00f3l <strong>h\u0151kezel\u00e9ssel<\/strong> <strong>szabadulhatsz meg<\/strong>, amellyel korl\u00e1tozhatod a t\u00e1panyagok elveszt\u00e9s\u00e9t. <span style=\"color: #ff6600;\">[2] [4] [5] [15]<\/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_3333_1_.jpg\" alt=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\" width=\"843\" height=\"562\" title=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Toj\u00e1ss\u00e1rg\u00e1ja&nbsp;<\/h3>\n\n\n\n<p><strong>46%-\u00e1t olajsav, 38%-\u00e1t tel\u00edtett zs\u00edrok \u00e9s 16%-\u00e1t tel\u00edtetlen zs\u00edrok alkotj\u00e1k.<\/strong> A politel\u00edtetlen zs\u00edrok ar\u00e1nya azonban a ty\u00faktart\u00e1st\u00f3l f\u00fcgg. A ty\u00fakok \u00e9trendj\u00e9t f\u0151leg magas omega-6 zs\u00edrsavtartalm\u00fa gabon\u00e1k alkotj\u00e1k, ez\u00e9rt a legt\u00f6bb toj\u00e1s a bev\u00e1s\u00e1rl\u00f3k\u00f6zpontokban nagyobb ar\u00e1nyban tartalmaz omega-6 zs\u00edrsavat. A <strong>szabadtart\u00e1s\u00fa ty\u00fakok <\/strong>vagy omega-3 zs\u00edrban gazdag \u00e9trend\u0171 ty\u00fakok toj\u00e1s\u00e1ban sokkal <strong>kiegyens\u00falyozottabb a politel\u00edtetlen zs\u00edrsavak ar\u00e1ny.<\/strong> Ha \u00e9rdekel a zs\u00edrsavak jelent\u0151s\u00e9ge \u00e9s a k\u00f6zt\u00fck l\u00e9v\u0151 k\u00fcl\u00f6nbs\u00e9gek, akkor olvasd el az<a title=\"Omega 3 vs Omega 6\" href=\"https:\/\/gymbeam.hu\/blog\/omega-3-zsirsavak-elegendot-fogyasztotok-belole-es-az-omega-6-hoz-ez-megfelelo-aranyban-van\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=HU-FBNF-blog\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van?<\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A toj\u00e1ss\u00e1rg\u00e1ja magas m\u00e9rt\u00e9kben tartalmaz&nbsp;<strong>karotenoidokat \u00e9s aminosavakat, <\/strong>tov\u00e1bb\u00e1 a <strong>kolin&nbsp;<\/strong>egyik leggazdagabb forr\u00e1sa is.<strong>&nbsp;<\/strong>A kolin <strong>lebontja a m\u00e1j zs\u00edrj\u00e1t,<\/strong>&nbsp;ezenk\u00edv\u00fcl pedig a szervezetben <strong>acetilkolinn\u00e1,&nbsp;<\/strong>egy&nbsp;<strong>fontos neurotranszmitterr\u00e9&nbsp;<\/strong>alakul \u00e1t. <span style=\"color: #ff6600;\">[2] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A toj\u00e1ss\u00e1rg\u00e1ban l\u00e9v\u0151 t\u00e1panyagok<\/strong>&nbsp;j\u00f3t\u00e9kony hat\u00e1ssal vannak a szervezetre. Legalapvet\u0151bb hat\u00e1suk a k\u00f6vetkez\u0151 ter\u00fcleteken jellemz\u0151&nbsp;<span style=\"color: #ff6600;\">[8]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>cs\u00f6kkentik az em\u00e9szt\u00e9si neh\u00e9zs\u00e9gek kock\u00e1zat\u00e1t&nbsp;<\/strong>&#8211; a toj\u00e1ss\u00e1rg\u00e1ja foszvitin nev\u0171 feh\u00e9rj\u00e9t tartalmaz, amely cs\u00f6kkenti a gyullad\u00e1st okoz\u00f3 anyagok sz\u00e1m\u00e1t.<\/li><li><strong>jav\u00edt az immunrendszeren<\/strong>&nbsp;&#8211; a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban l\u00e9v\u0151 glikopeptidek jav\u00edtanak a makrof\u00e1gok termel\u0151d\u00e9s\u00e9n, amelyek gondoskodnak a test v\u00e9delm\u00e9r\u0151l a fert\u0151z\u00e9sekkel szemben.<\/li><li><strong>cs\u00f6kkentik a v\u00e9rnyom\u00e1st<\/strong> &#8211; a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban l\u00e9v\u0151 peptidek k\u00e9pesek befoly\u00e1solni a v\u00e9rnyom\u00e1st, ezzel pedig megakad\u00e1lyozz\u00e1k a kardiovaszkul\u00e1ris megbeteged\u00e9seket.<\/li><li><strong>cs\u00f6kkentik a szemprobl\u00e9m\u00e1k vesz\u00e9ly\u00e9t<\/strong>&nbsp;&#8211; a lutein \u00e9s a zeaxantin karotenoidok megakad\u00e1lyozz\u00e1k a sz\u00fcrkeh\u00e1lyog kialakul\u00e1s\u00e1t \u00e9s a makula degener\u00e1ci\u00f3j\u00e1t, a l\u00e1t\u00e1s k\u00e9t gyakori probl\u00e9m\u00e1j\u00e1t el\u0151rehaladott korban.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>toj\u00e1ss\u00e1rg\u00e1ja&nbsp;<\/strong>fogyaszt\u00e1s\u00e1hoz&nbsp;<strong>h\u00e1tr\u00e1nyok is k\u00f6thet\u0151k,&nbsp;<\/strong>amelyek k\u00f6z\u00e9 a k\u00f6vetkez\u0151k tartoznak: <span style=\"color: #ff6600;\">[12] [14]<\/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>koleszterintartalom<\/strong>&nbsp;&#8211; a toj\u00e1ss\u00e1rg\u00e1ja k\u00f6r\u00fclbel\u00fcl 213 mg koleszterint tartalmaz, mik\u00f6zben a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban l\u00e9v\u0151 lipoproteinek&nbsp;<strong>\u2154-a,&nbsp;teh\u00e1t 142 mg k\u00e1ros LDL-koleszterin.<\/strong>&nbsp;Az aj\u00e1nlott napi HDL- \u00e9s LDL-koleszterin adag 300 mg, ami azt jelenti, hogy egy toj\u00e1s naponta nagyj\u00e1b\u00f3l <strong>a napi koleszterinbevitel<\/strong>&nbsp;<strong>66%-\u00e1t teszi ki.<\/strong><\/li><li><strong>kal\u00f3ria<\/strong>&nbsp;&#8211; 3 toj\u00e1sb\u00f3l k\u00e9sz\u00fclt r\u00e1ntotta k\u00f6r\u00fclbel\u00fcl 225 kcal. Ha sz\u00e1molod a napi kal\u00f3riabevitelt, akkor figyelembe kell venned, hogy h\u00e1ny kal\u00f3ria a toj\u00e1ss\u00e1rg\u00e1ja.<\/li><li><strong>zs\u00edr<\/strong> &#8211; a toj\u00e1sban megtal\u00e1lod a sz\u00fcks\u00e9ges <strong>omega-3 zs\u00edrsavat,&nbsp;<\/strong>amely az eg\u00e9szs\u00e9ges&nbsp;zs\u00edrok k\u00f6z\u00e9 tartozik, \u00e1m ezenk\u00edv\u00fcl a toj\u00e1s tel\u00edtett zs\u00edrok forr\u00e1sa is. 3 toj\u00e1sb\u00f3l k\u00e9sz\u00fclt r\u00e1ntotta fogyaszt\u00e1s\u00e1val \u00f6sszesen <strong>15 gramm zs\u00edrt&nbsp;<\/strong>fogyasztasz, ebb\u0151l pedig k\u00f6r\u00fclbel\u00fcl 5 g tel\u00edtett zs\u00edrt.<\/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\/egg-944495_1920.jpg\" alt=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\" width=\"843\" height=\"562\" title=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_tojas_es_a_koleszterin\"><\/span>A toj\u00e1s \u00e9s a koleszterin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<strong> koleszterin <\/strong>szerkezete hasonl\u00f3, mint a zs\u00edr\u00e9 \u00e9s a test\u00fcnk&nbsp;<strong>minden sejtj\u00e9ben megtal\u00e1lhat\u00f3, <\/strong>ahol t\u00f6bb&nbsp;funkci\u00f3t t\u00f6lt be. P\u00e9ld\u00e1ul a prenenolon hormonhoz ny\u00fajt anyagot, amelyb\u0151l tov\u00e1bbi hormonok, p\u00e9ld\u00e1ul kortizol, DHEA \u00e9s tesztoszteron sz\u00fcletik. A koleszterin az emberi szervezetben k\u00e9t form\u00e1ban fordul el\u0151, m\u00e9gpedig \u201crossz\u201d <strong>LDL-koleszterin <\/strong>\u00e9s&nbsp;\u201cj\u00f3\u201d <strong>HDL-koleszterink\u00e9nt. <\/strong><span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ut\u00f3bbi&nbsp;<strong>40 \u00e9vben a tud\u00f3sok \u00e1ll\u00e1spontja a toj\u00e1s fogyaszt\u00e1s\u00e1val kapcsolatban folyton v\u00e1ltozott.<\/strong>&nbsp;Az els\u0151 hivatalos dokumentum 1980-b\u00f3l sz\u00e1rmazik \u00e9s \u00f6t\u00e9vente \u00fajabb aj\u00e1nl\u00e1sok sz\u00fclettek. Az al\u00e1bbiakban ezekr\u0151l ny\u00fajtunk \u00e1ttekint\u00e9st&nbsp;<span style=\"color: #ff6600;\">[9]<\/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>1980<\/strong> &#8211; m\u00e9rt\u00e9kkel fogyassz toj\u00e1st<\/li><li><strong>1985<\/strong> &#8211; m\u00e9rt\u00e9kkel fogyassz toj\u00e1ss\u00e1rg\u00e1j\u00e1t<\/li><li><strong>1990<\/strong> &#8211; ink\u00e1bb 2 toj\u00e1sfeh\u00e9rj\u00e9t fogyassz egy eg\u00e9sz toj\u00e1s helyett<\/li><li><strong>1995<\/strong> &#8211; korl\u00e1tozd a toj\u00e1ss\u00e1rg\u00e1ja fogyaszt\u00e1s\u00e1t<\/li><li><strong>2000<\/strong> &#8211; m\u00e9rt\u00e9kkel fogyassz toj\u00e1st \u00e9s f\u0151z\u00e9sn\u00e9l pr\u00f3b\u00e1ld m\u00e1ssal p\u00f3tolni<\/li><li><strong>2005<\/strong> &#8211; nem sz\u00fclettek \u00faj aj\u00e1nl\u00e1sok<\/li><li><strong>2010<\/strong> &#8211; 1 toj\u00e1ss\u00e1rg\u00e1ja nem n\u00f6veli a koleszterinszintet<\/li><li><strong>2015<\/strong> &#8211; a f\u00e9rfiak t\u00fal sok toj\u00e1st fogyasztanak<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>2015-ben <strong>a toj\u00e1s \u00e9s a koleszterin z\u00f6ld utat kaptak&nbsp;<\/strong>a szak\u00e9rt\u0151k egy csoportj\u00e1t\u00f3l az USA-ban. Az <strong>eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos utas\u00edt\u00e1sok&nbsp;<\/strong>\u00f6ssze\u00e1ll\u00edt\u00e1sa sor\u00e1n azt nyilatkozt\u00e1k, hogy nincs arra bizony\u00edt\u00e9k, hogy a toj\u00e1s hat\u00e1ssal lenne a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek kialakul\u00e1s\u00e1ra \u00e9s a napi toj\u00e1sadagot nem sz\u00fcks\u00e9ges korl\u00e1tozni. Az <strong>alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa di\u00e9t\u00e1k&nbsp;<\/strong>jelent\u0151s n\u00e9pszer\u0171s\u00e9ge is azt eredm\u00e9nyezte, hogy az emberek&nbsp;<strong>nagy mennyis\u00e9gben <\/strong>kezdt\u00e9k&nbsp;<strong>fogyasztani a toj\u00e1st&nbsp;<\/strong>a feh\u00e9rjetartalma miatt. <span style=\"color: #ff6600;\">[3]<\/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\/egg-1460404_1920.jpg\" alt=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\" width=\"843\" height=\"562\" title=\"A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l\"\/><\/figure><\/div>\n\n\n\n<p>2019 m\u00e1rciusban megjelent egy terjedelmes tanulm\u00e1ny, amely <strong>a toj\u00e1s \u00e9s a koleszterin&nbsp;<\/strong>hat\u00e1s\u00e1val foglalkozott&nbsp;<strong>a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek kialakul\u00e1s\u00e1nak vesz\u00e9ly\u00e9re.<\/strong>&nbsp;A dokumentum&nbsp;<strong>6 tanulm\u00e1ny \u00f6sszegz\u00e9se,<\/strong>&nbsp;amely sor\u00e1n&nbsp;<strong>29 615 f\u00e9rfit \u00e9s n\u0151t figyeltek meg 31 \u00e9v leforg\u00e1sa alatt.<\/strong>&nbsp;Ez alatt az id\u0151 alatt <strong>5400 sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9st \u00e9s 6132 k\u00fcl\u00f6nf\u00e9le hal\u00e1lesetet&nbsp;<\/strong>jegyeztek fel. Az eredm\u00e9nyeket 2 fontos r\u00e9szre oszthatjuk&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>A koleszterinbevitel <strong>300 grammal val\u00f3&nbsp;<\/strong>n\u00f6vel\u00e9se <strong>17%-kal&nbsp;<\/strong><strong>n\u00f6veli<\/strong>&nbsp;<strong>a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9seket&nbsp;<\/strong>\u00e9s a hal\u00e1loz\u00e1st.<\/li><li>Minden, a sz\u00fcks\u00e9gesn\u00e9l t\u00f6bb<strong>&nbsp;f\u00e9l toj\u00e1s naponta&nbsp;6-8%-kal <\/strong>n\u00f6veli a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek \u00e9s hal\u00e1loz\u00e1s vesz\u00e9ly\u00e9t.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00e1st az USA lakosain v\u00e9gezt\u00e9k, akiknek \u00e9tkez\u00e9si st\u00edlusa elt\u00e9r, de megvan a maga alapja az eur\u00f3paiak sz\u00e1m\u00e1ra is. A toj\u00e1s koleszterintartalma nem t\u00e9r el Eur\u00f3p\u00e1ban sem \u00e9s nek\u00fcnk is gondolnunk kell <strong>a napi bevitel\u00e9re.<\/strong><strong>&nbsp;<\/strong>Azonban, ha nem viszed t\u00falz\u00e1sba a toj\u00e1ssal, <strong>akkor nem kell f\u00e9lned a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sekt\u0151l<\/strong><strong>.<\/strong> <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<p>A toj\u00e1s fogyaszt\u00e1sa&nbsp;<strong>egyens\u00falyt<\/strong> teremt&nbsp;<strong>a feh\u00e9rje \u00e9s a zs\u00edr k\u00f6zt,&nbsp;<\/strong>r\u00e1ad\u00e1sul&nbsp;<strong>jobban eltel\u00edt<\/strong><strong>. <\/strong>Ezt egy 2017-b\u0151l sz\u00e1rmaz\u00f3 tanulm\u00e1ny is al\u00e1t\u00e1masztja, amely <strong>a toj\u00e1sfeh\u00e9rje \u00e9s az eg\u00e9sz toj\u00e1s&nbsp;<\/strong>fogyaszt\u00e1sa k\u00f6zti k\u00fcl\u00f6nbs\u00e9get vizsg\u00e1lta. A r\u00e9sztvev\u0151k fiatal sportol\u00f3k voltak, akik&nbsp;<strong>k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n fogyasztottak toj\u00e1st. <\/strong>Az eredm\u00e9nyek azt mutatt\u00e1k, hogy az <strong>eg\u00e9sz toj\u00e1st<\/strong> fogyaszt\u00f3 csoport&nbsp;<strong>gyorsabb izom anyagcser\u00e9vel&nbsp;<\/strong>rendelkezett.<strong>&nbsp;<\/strong>Ez a kifejez\u00e9s az energiafogyaszt\u00e1st jel\u00f6li, amely <strong>az izomsejtek munk\u00e1j\u00e1hoz&nbsp;<\/strong>sz\u00fcks\u00e9ges.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span>&nbsp;<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<p>Tippeket keresel, hogy milyen toj\u00e1st tartalmaz\u00f3 \u00e9telt egy\u00e9l edz\u00e9s ut\u00e1n? Ebben az esetben hagyd, hogy <a title=\"5 legjobb edz\u00e9s ut\u00e1ni recept\" href=\"https:\/\/gymbeam.hu\/blog\/az-5-legjobb-edzes-utani-recept\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Az 5 legjobb edz\u00e9s ut\u00e1ni recept<\/a> c\u00edm\u0171 cikk\u00fcnk inspir\u00e1ljon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha eg\u00e9szs\u00e9ges vagy, <strong>kiegyens\u00falyozott az \u00e9trended \u00e9s rendszeresen edzel,&nbsp;<\/strong>akkor minden aggodalmad felesleges a koleszterinnel kapcsolatban. A&nbsp;<strong>toj\u00e1s&nbsp;<\/strong>teljes&nbsp;<strong>kiz\u00e1r\u00e1s\u00e1val&nbsp;<\/strong>az \u00e9trendedb\u0151l feleslegesen&nbsp;fosztan\u00e1d meg magad <strong>a sz\u00fcks\u00e9ges vitaminokt\u00f3l, \u00e1sv\u00e1nyi anyagokt\u00f3l \u00e9s tov\u00e1bbi t\u00e1panyagokt\u00f3l.&nbsp;<\/strong>Mindannyiunk&nbsp;<strong>\u00e9letst\u00edlusa m\u00e1s,&nbsp;<\/strong>ez\u00e9rt nem mondhatunk semmit&nbsp;<strong>univerz\u00e1lis megold\u00e1snak.&nbsp;<\/strong>Rem\u00e9lj\u00fck, hogy megtudtad a toj\u00e1ssal \u00e9s koleszterinnel kapcsolatos sz\u00fcks\u00e9ges inform\u00e1ci\u00f3kat. Ha&nbsp;<strong>tetszett a cikk, t\u00e1mogasd egy like-kal \u00e9s egy megoszt\u00e1ssal<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/eggs\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEggs\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\" 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<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A toj\u00e1sfeh\u00e9rje vs. toj\u00e1ss\u00e1rg\u00e1ja m\u00edtosz a magas koleszterinszint vesz\u00e9ly\u00e9hez kapcsol\u00f3dik. Ismerj\u00e9tek meg az aktu\u00e1lis kutat\u00e1sok eredm\u00e9nyeit \u00e9s a toj\u00e1s fogyaszt\u00e1s\u00e1nak el\u0151nyeit az emberre n\u00e9zve.<\/p>\n","protected":false},"author":25,"featured_media":80003,"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":[7356,6276,7128],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248443","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend-hu","9":"tag-feherje","10":"tag-feherjepor","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A toj\u00e1s \u00e9s a koleszterin - az igazs\u00e1g a toj\u00e1sfogyaszt\u00e1sr\u00f3l - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A toj\u00e1sfeh\u00e9rje vs. toj\u00e1ss\u00e1rg\u00e1ja m\u00edtosz a magas koleszterinszint vesz\u00e9ly\u00e9hez kapcsol\u00f3dik. 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