{"id":251966,"date":"2019-10-21T10:15:00","date_gmt":"2019-10-21T08:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251966"},"modified":"2024-05-28T10:37:43","modified_gmt":"2024-05-28T08:37:43","slug":"vegan-es-vegetarianus-feherjek-kulonbsegeik-hatasaik-es-elonyeik","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/vegan-es-vegetarianus-feherjek-kulonbsegeik-hatasaik-es-elonyeik\/","title":{"rendered":"Veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k &#8211; k\u00fcl\u00f6nbs\u00e9geik, hat\u00e1saik \u00e9s el\u0151nyeik"},"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\/vegan-es-vegetarianus-feherjek-kulonbsegeik-hatasaik-es-elonyeik\/#Novenyi_vs_allati_feherje\" title=\"N\u00f6v\u00e9nyi vs. \u00e1llati feh\u00e9rje\">N\u00f6v\u00e9nyi vs. \u00e1llati feh\u00e9rje<\/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\/vegan-es-vegetarianus-feherjek-kulonbsegeik-hatasaik-es-elonyeik\/#Vegetarianus_feherjek\" title=\"Veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k\">Veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k<\/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\/vegan-es-vegetarianus-feherjek-kulonbsegeik-hatasaik-es-elonyeik\/#Vegan_feherjek\" title=\"Veg\u00e1n feh\u00e9rj\u00e9k\">Veg\u00e1n feh\u00e9rj\u00e9k<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Vegetari\u00e1nus feh\u00e9rj\u00e9k - GymBeam\" href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k<\/a><\/span>&nbsp;k\u00f6z\u00e9 soroljuk a <strong>n\u00f6v\u00e9nyi feh\u00e9rj\u00e9ket<\/strong>&nbsp;\u00e9s azokat az&nbsp;<strong>\u00e1llati eredet\u0171 feh\u00e9rj\u00e9ket<\/strong>&nbsp;is, amelyek nem tartalmaznak h\u00fasb\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rj\u00e9t. Ha teljesen <strong>elt\u00e1vol\u00edtottad <\/strong>az \u00e9trendedb\u0151l&nbsp;<strong>az \u00e1llati eredet\u0171 \u00e9lelmiszereket,&nbsp;<\/strong>akkor se ess k\u00e9ts\u00e9gbe. A piacon&nbsp;<strong>n\u00f6v\u00e9nyi<\/strong>&nbsp;<span style=\"color: #ff6600;\"><a title=\"Veg\u00e1n feh\u00e9rj\u00e9k - GymBeam\" href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">veg\u00e1n feh\u00e9rj\u00e9k<\/a><\/span>&nbsp;<strong>sz\u00e9les<\/strong> <strong>sk\u00e1l\u00e1ja<\/strong>&nbsp;tal\u00e1lhat\u00f3, amelyek ell\u00e1tnak a sz\u00fcks\u00e9ges feh\u00e9rjemennyis\u00e9ggel. A k\u00f6vetkez\u0151 cikkben megn\u00e9zz\u00fck az egyes <strong>veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9ket,&nbsp;<\/strong>valamint azt is, hogy mik k\u00f6zt\u00fck a <strong>k\u00fcl\u00f6nbs\u00e9gek&nbsp;<\/strong>\u00e9s milyen&nbsp;<strong>el\u0151ny\u00f6kkel&nbsp;<\/strong>rendelkeznek. <span style=\"color: #ff6600;\">[1]<\/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\/IMG_1156.JPG\" alt=\"Veg\u00e1n \u00e9s vegetari\u00e1nus feh\u00e9rj\u00e9k\" style=\"width:843px;height:562px\" title=\"Veg\u00e1n \u00e9s vegetari\u00e1nus feh\u00e9rj\u00e9k\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Novenyi_vs_allati_feherje\"><\/span>N\u00f6v\u00e9nyi vs. \u00e1llati feh\u00e9rje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e1llati eredet\u0171 term\u00e9kek, p\u00e9ld\u00e1ul <strong>a<\/strong> <strong>h\u00fas, a toj\u00e1s \u00e9s a tej&nbsp;<\/strong>term\u00e9szetesen&nbsp;<strong>magas feh\u00e9rjetartalommal&nbsp;<\/strong>rendelkeznek. A feh\u00e9rj\u00e9ket&nbsp;<strong>20 aminosav&nbsp;<\/strong>alkotja, amelyekb\u0151l&nbsp;<strong>9 esszenci\u00e1lis.&nbsp;<\/strong>Ez azt jelenti, hogy a test\u00fcnk&nbsp;<strong>nem tudja \u0151ket maga el\u0151\u00e1ll\u00edtani, <\/strong>\u00e9s<strong>&nbsp;<\/strong>a<strong>&nbsp;<\/strong>szervezet\u00fcnk \u00e9teleken \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00f6n kereszt\u00fcl kapja meg \u0151ket.&nbsp;\u00c9ppen ez\u00e9rt, akik fogyasztanak \u00e1llati eredet\u0171 term\u00e9keket, azoknak&nbsp;k\u00f6nnyebb&nbsp;<strong>p\u00f3tolni a napi feh\u00e9rje- \u00e9s esszenci\u00e1lis aminosav sz\u00fcks\u00e9glet\u00fcket.<\/strong>&nbsp;Az eml\u00edtett \u00e1llati eredet\u0171 term\u00e9kek ugyanis <strong>minden esszenci\u00e1lis aminosavat tartalmaznak,&nbsp;<\/strong>\u00e9ppen ez\u00e9rt&nbsp;<strong>komplett feh\u00e9rj\u00e9knek&nbsp;<\/strong>is h\u00edvj\u00e1k \u0151ket. <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9h\u00e1ny n\u00f6v\u00e9nyi eredet\u0171 term\u00e9k, p\u00e9ld\u00e1ul <strong>a sz\u00f3jabab \u00e9s a quinoa,<\/strong>&nbsp;szint\u00e9n a <strong>komplett feh\u00e9rj\u00e9k&nbsp;<\/strong>k\u00f6z\u00e9 tartozik.&nbsp;A legt\u00f6bb esetben azonban a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kb\u0151l hi\u00e1nyzik egy vagy t\u00f6bb esszenci\u00e1lis aminosav, leggyakrabban a&nbsp;<strong>metionin, izoleucin \u00e9s a lizin.<\/strong>&nbsp;Ebb\u0151l az okb\u00f3l a gy\u00e1rt\u00f3k a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9ket \u00f6sszekeverik \u00e9s&nbsp;<strong>t\u00f6bbkomponens\u0171 term\u00e9kekk\u00e9nt <\/strong>forgalmazz\u00e1k, hogy egyetlen adagban biztos\u00edts\u00e1k a veg\u00e1noknak&nbsp;<strong>az \u00f6sszes esszenci\u00e1lis aminosav bevitel\u00e9t<\/strong>. <span style=\"color: #ff6600;\">[3] [2] <\/span>Az <a href=\"https:\/\/gymbeam.hu\/eaa\" class=\"ek-link\">EAA<\/a> sz\u00fcks\u00e9gess\u00e9g\u00e9r\u0151l az&nbsp;<span style=\"color: #ff6600;\"><a title=\"Az EAA esszenci\u00e1lis aminosavak hat\u00e1sai, forr\u00e1sai \u00e9s adagol\u00e1sa\" href=\"https:\/\/gymbeam.hu\/blog\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">EAA esszenci\u00e1lis aminosavak, hat\u00e1saik, forr\u00e1saik \u00e9s adagol\u00e1suk<\/a><\/span>&nbsp;c\u00edm\u0171 cikk\u00fcnkben olvashatsz t\u00f6bbet.<\/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_0082-02-09-19-04-39.JPG\" alt=\"N\u00f6v\u00e9nyi vs. \u00e1llati feh\u00e9rje\" style=\"width:843px;height:562px\" title=\"N\u00f6v\u00e9nyi vs. \u00e1llati feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vegetarianus_feherjek\"><\/span>Veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<span style=\"color: #ff6600;\"> <a title=\"Vegetari\u00e1nus feh\u00e9rj\u00e9k - GymBeam\" href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k<\/a><\/span>&nbsp;k\u00f6z\u00e9 tartozik l\u00e9nyeg\u00e9ben minden <strong>tej, toj\u00e1s \u00e9s n\u00f6v\u00e9nyi feh\u00e9rje.<\/strong>&nbsp;Ide sorolhatjuk a <strong>tejsav\u00f3 feh\u00e9rj\u00e9t, a kazeint, a toj\u00e1sfeh\u00e9rj\u00e9t&nbsp;<\/strong>\u00e9s a <strong>n\u00f6v\u00e9nyi alap\u00fa&nbsp;<\/strong>feh\u00e9rjeporokat. A tejes feh\u00e9rj\u00e9k el\u0151nye, hogy minden esszenci\u00e1lis aminosavat tartalmaznak, amelyeket a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kben nem biztos, hogy megtal\u00e1lunk.<\/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=\"8075,28689,28693,30340,46201,48496\" ><\/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=\"wp-block-heading is-style-default\">1. Tejsav\u00f3 feh\u00e9rje<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Tejsav\u00f3 feh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rj\u00e9t<\/a><\/span><strong>,<\/strong> angolul whey proteint, a tej szil\u00e1rd r\u00e9sz\u00e9nek&nbsp;<strong>a foly\u00e9kony tejsav\u00f3t\u00f3l&nbsp;<\/strong>val\u00f3 elv\u00e1laszt\u00e1s\u00e1val gy\u00e1rtj\u00e1k. <span style=\"color: #ff6600;\">[4]<\/span>&nbsp;A tejsav\u00f3 feh\u00e9rje el\u0151nye, hogy <strong>mind a 9 esszenci\u00e1lis aminosavat tartalmazza,&nbsp;<\/strong>aminek k\u00f6sz\u00f6nhet\u0151en a&nbsp;<strong>komplett feh\u00e9rj\u00e9k&nbsp;<\/strong>k\u00f6z\u00e9 sorolhatjuk. Magas BCAA-tartalma is van, amely <strong>t\u00e1mogatja<\/strong>&nbsp;<strong>a teljes\u00edtm\u00e9nyt \u00e9s az er\u0151t,&nbsp;<\/strong>valamint&nbsp;<strong>seg\u00edthet a tests\u00falycs\u00f6kkent\u00e9sben.<\/strong> <span style=\"color: #ff6600;\">[5] [6]<\/span>&nbsp;T\u00f6bbet err\u0151l a feh\u00e9rj\u00e9r\u0151l a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Tejsav\u00f3 \u00e9s tejsav\u00f3 feh\u00e9rje\" href=\"https:\/\/gymbeam.hu\/blog\/tejsavo-es-tejsavo-feherje-minden-amit-tudnia-kell\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Tejsav\u00f3 \u00e9s tejsav\u00f3 feh\u00e9rje: Minden, amit tudnod kell r\u00f3luk<\/a><\/span>&nbsp;c\u00edm\u0171 cikk\u00fcnkben olvashatsz.<\/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\/iStock-619091536.jpg\" alt=\"Vegetari\u00e1nus feh\u00e9rj\u00e9k\" style=\"width:843px;height:562px\" title=\"Vegetari\u00e1nus feh\u00e9rj\u00e9k\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Kazein<\/h3>\n\n\n\n<p>A tej k\u00e9tfajta feh\u00e9rj\u00e9t tartalmaz &#8211; <strong>kazeint \u00e9s tejsav\u00f3t.<\/strong>&nbsp;A kazein a tej szil\u00e1rd r\u00e9sze \u00e9s a <strong>tejfeh\u00e9rj\u00e9k 80%-\u00e1t&nbsp;<\/strong>teszi ki, m\u00edg a marad\u00e9k 20%-ot a tejsav\u00f3 alkotja. A&nbsp;<span style=\"color: #ff6600;\"><a title=\"\u00c9jjeli feh\u00e9rj\u00e9k - GymBeam\" href=\"https:\/\/gymbeam.hu\/ejjeli-feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kazein feh\u00e9rj\u00e9t<\/a><\/span>, m\u00e1s n\u00e9ven <strong>\u00e9jszakai feh\u00e9rj\u00e9t&nbsp;a test lassabban em\u00e9szti,<\/strong>&nbsp;m\u00edg a tejsav\u00f3 feh\u00e9rj\u00e9t gyorsan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9rje lass\u00fa lebont\u00e1sa azt jelenti, hogy a v\u00e9rkering\u00e9sbe a <strong>feh\u00e9rj\u00e9k fokozatosan ker\u00fclnek<\/strong>, amely lehet\u0151v\u00e9 teszi, hogy a test hosszabb id\u0151n \u00e1t akn\u00e1zza ki<strong>&nbsp;<\/strong>a kazein feh\u00e9rje&nbsp;<strong>el\u0151nyeit.&nbsp;<\/strong>Ebb\u0151l az okb\u00f3l a kazeint&nbsp;<strong>alv\u00e1s el\u0151tt vagy&nbsp;<\/strong>a nap&nbsp;<strong>folyam\u00e1n aj\u00e1nlj\u00e1k fogyasztani<\/strong>, a tejsav\u00f3 feh\u00e9rj\u00e9t pedig k\u00f6zvetlen\u00fcl az er\u0151edz\u00e9s ut\u00e1n.&nbsp;R\u00e1ad\u00e1sul azzal, hogy a test lassabban em\u00e9szti, <strong>telts\u00e9g \u00e9rz\u00e9s\u00e9t kelti<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[7] [9] <\/span>Ugyan\u00fagy, ahogy m\u00e1s \u00e1llati eredet\u0171 feh\u00e9rj\u00e9k, a kazein is <strong>komplett feh\u00e9rjeforr\u00e1s<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<p>A kazeinr\u0151l \u00e9s annak el\u0151nyeir\u0151l tov\u00e1bbi inform\u00e1ci\u00f3kat olvashatsz a<span style=\"color: #ff6600;\">&nbsp;<a title=\"Minden, amit a kazein feh\u00e9rj\u00e9kr\u0151l tudni kell - GymBeam\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-tudni-kell-a-kazein-feherjekrol\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Kazein, kazein feh\u00e9rj\u00e9k \u00e9s minden, amit tudnod kell r\u00f3luk<\/a><\/span>&nbsp;c\u00edm\u0171 cikk\u00fcnkben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Toj\u00e1s feh\u00e9rje<\/h3>\n\n\n\n<p>Ahogy minden \u00e1llati eredet\u0171 \u00e9lelmiszer, a toj\u00e1s is <strong>komplett feh\u00e9rjeforr\u00e1snak <\/strong>sz\u00e1m\u00edt. Ez azt jelenti, hogy <strong>mind a kilenc esszenci\u00e1lis aminosavat <\/strong>tartalmazz\u00e1k, r\u00e1ad\u00e1sul nagy m\u00e9rt\u00e9kben tartalmaznak <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/l-leucin-instant-por-gymbeam.html\" target=\"_blank\" aria-label=\"leucint (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucint<\/a><\/span> is. Ez az aminosav t\u00e1mogatja a v\u00e1zizomzat n\u00f6veked\u00e9s\u00e9t \u00e9s regener\u00e1ci\u00f3j\u00e1t, valamint hozz\u00e1j\u00e1rul a v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1hoz. <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<p>A <span style=\"color: #ff6600;\"><a title=\"Toj\u00e1s feh\u00e9rje - Gymbeam\" href=\"https:\/\/gymbeam.hu\/egg-albumin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">toj\u00e1s feh\u00e9rje<\/a><\/span>&nbsp;az aminosavak k\u00f6z\u00fcl a lizin \u00e9s a BCAA m\u00e1sodik legnagyobb forr\u00e1sa, r\u00f6gt\u00f6n a tejsav\u00f3 feh\u00e9rje ut\u00e1n. A toj\u00e1sfeh\u00e9rje fogyaszt\u00e1sa nagyszer\u0171 <strong>alternat\u00edva azok sz\u00e1m\u00e1ra, akik lakt\u00f3zintoleranci\u00e1ban szenvednek<\/strong>, \u00e9s nem fogyaszthatnak tej eredet\u0171 feh\u00e9rj\u00e9ket. <span style=\"color: #ff6600;\">[11]<\/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\/Fotografija_iz_Igor_4_.jpg\" alt=\"Vegetari\u00e1nus feh\u00e9rj\u00e9k - tejsav\u00f3, kazein, toj\u00e1s\" style=\"width:843px;height:543px\" title=\"Vegetari\u00e1nus feh\u00e9rj\u00e9k - tejsav\u00f3, kazein, toj\u00e1s\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vegan_feherjek\"><\/span>Veg\u00e1n feh\u00e9rj\u00e9k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<strong> veg\u00e1nok<\/strong>&nbsp;\u00e1ltal\u00e1noss\u00e1gban <strong>nem fogyasztanak semmilyen \u00e1llati eredet\u0171 term\u00e9ket.<\/strong>&nbsp;Nem esznek h\u00fast, tejet, toj\u00e1st, teh\u00e1t sz\u00e1mukra a tejsav\u00f3, kazein \u00e9s toj\u00e1sfeh\u00e9rje fogyaszt\u00e1sa <strong>megengedhetetlen.<\/strong>&nbsp;Szerencs\u00e9re l\u00e9tezik t\u00f6bb fajta feh\u00e9rjepor, amelyek veg\u00e1noknak is alkalmasak.&nbsp;<strong>Melyek ezek?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Sz\u00f3ja feh\u00e9rje<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Sz\u00f3ja feh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sz\u00f3ja feh\u00e9rje<\/a><\/span>&nbsp;<strong>mind a 9 esszenci\u00e1lis aminosavat&nbsp;<\/strong>tartalmazza, egy\u00fattal magas a&nbsp;<strong>BCAA&nbsp;<\/strong>ar\u00e1nya, \u00edgy a&nbsp;<strong>komplett feh\u00e9rj\u00e9k&nbsp;<\/strong>k\u00f6z\u00e9 soroljuk. Sz\u00e1mos j\u00f3t\u00e9kony hat\u00e1s\u00fa n\u00f6v\u00e9nyi vegy\u00fcletet is tal\u00e1lunk benne, amelyek hozz\u00e1j\u00e1rulhatnak&nbsp;az&nbsp;<strong>eg\u00e9szs\u00e9ges \u00e9letm\u00f3dhoz<\/strong>&nbsp;\u00e9s seg\u00edtenek&nbsp;<strong>cs\u00f6kkenteni a koleszterinszintet.<\/strong> <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sz\u00f3ja \u00e1ztat\u00e1s\u00e1val&nbsp;<\/strong>\u00e1ll\u00edtj\u00e1k el\u0151, aminek k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>elt\u00e1vol\u00edtj\u00e1k bel\u0151le a sz\u00e9nhidr\u00e1tokat&nbsp;<\/strong>\u00e9s&nbsp;<strong>n\u0151 a glutamin ar\u00e1nya<\/strong>.&nbsp;Ez az aminosav seg\u00edt megel\u0151zni az izmok leterhel\u00e9s\u00e9t, mert elt\u00e1vol\u00edtja a testb\u0151l a tejsavat.&nbsp;A sz\u00f3ja feh\u00e9rj\u00e9t <strong>tests\u00falycs\u00f6kkent\u0151 \u00e9trendek&nbsp;<\/strong>sor\u00e1n alkalmas fogyasztani, mert szinte&nbsp;<strong>nulla a sz\u00e9nhidr\u00e1ttartalma<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[20]<\/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\/iStock-1010565274.jpg\" alt=\"Sz\u00f3jafeh\u00e9rje\" style=\"width:843px;height:562px\" title=\"Sz\u00f3jafeh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Quinoa feh\u00e9rje<\/h3>\n\n\n\n<p>A<strong> quino\u00e1t<\/strong> \u00e1ltal\u00e1noss\u00e1gban rost, feh\u00e9rje, B-vitamin \u00e9s vas nagyszer\u0171 forr\u00e1s\u00e1nak tartj\u00e1k. Szint\u00e9n a <strong>komplett feh\u00e9rjeforr\u00e1sok <\/strong>k\u00f6z\u00e9 soroljuk. Ez az egyetlen magb\u00f3l el\u0151\u00e1ll\u00edtott feh\u00e9rje, amely <strong>t\u00f6bb lizint tartalmaz, mint ak\u00e1rmelyik m\u00e1s n\u00f6v\u00e9nyi feh\u00e9rje<\/strong>. A <a href=\"https:\/\/gymbeam.hu\/l-lizin-gymbeam.html\" target=\"_blank\" aria-label=\"lizin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lizin<\/a> fontos <strong>az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9hez <\/strong>\u00e9s a sportteljes\u00edtm\u00e9ny jav\u00edt\u00e1s\u00e1hoz. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A quinoa magok seg\u00edthetnek <strong>cs\u00f6kkenteni a koleszterinszintet&nbsp;<\/strong>\u00e9s potenci\u00e1lisan&nbsp;<strong>m\u00e9rs\u00e9kelni&nbsp;<\/strong>n\u00e9h\u00e1ny gasztrointesztin\u00e1lis r\u00e1kfajta, mint p\u00e9ld\u00e1ul a vastagb\u00e9lr\u00e1k <strong>kock\u00e1zat\u00e1t<\/strong>. <span style=\"color: #ff6600;\">[30]<\/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\/iStock-1170749046.jpg\" alt=\"Quinoa feh\u00e9rje\" style=\"width:843px;height:562px\" title=\"Quinoa feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Bors\u00f3 feh\u00e9rje<\/h3>\n\n\n\n<p>A<strong>&nbsp;<a href=\"https:\/\/gymbeam.hu\/bio-borsofeherje-vanavita.html\" target=\"_blank\" aria-label=\"bors\u00f3 feh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bors\u00f3 feh\u00e9rje<\/a><\/strong>&nbsp;<strong>leucin, izoleucin \u00e9s valin&nbsp;<\/strong>esszenci\u00e1lis aminosavakban&nbsp;k\u00fcl\u00f6n\u00f6sen gazdag, amelyek t\u00e1mogatj\u00e1k az izomzat regener\u00e1ci\u00f3j\u00e1t. Azonban ugyan\u00fagy, ahogy m\u00e1s h\u00fcvelyesek is, <strong>alacsony a metionin esszenci\u00e1lis aminosavtartalma,&nbsp;<\/strong>amely seg\u00edt&nbsp;<strong>lebontani a koleszterint \u00e9s cs\u00f6kkenti a zs\u00edrt&nbsp;<\/strong>a ves\u00e9ben \u00e9s a m\u00e1jban. <span style=\"color: #ff6600;\">[14] [25] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy&nbsp;<strong>h\u00e1romh\u00f3napos tanulm\u00e1ny <\/strong>sor\u00e1n&nbsp;18 &#8211; 35 \u00e9v k\u00f6z\u00f6tti fiatal f\u00e9rfiakat k\u00e9t csoportba osztottak. Az els\u0151 csoport <strong>25 gramm bors\u00f3 feh\u00e9rj\u00e9t&nbsp;<\/strong>fogyasztott reggel, majd az er\u0151edz\u00e9s ut\u00e1n, m\u00edg a m\u00e1sodik csoport placeb\u00f3t kapott. A bors\u00f3 feh\u00e9rj\u00e9t fogyaszt\u00f3 f\u00e9rfiak&nbsp;<strong>bicepsze 20%-kal n\u0151tt, <\/strong>\u00f6sszehasonl\u00edt\u00e1sk\u00e9pp a m\u00e1sik, placeb\u00f3t fogyaszt\u00f3 csoportban m\u00e9rt 8%-kal. <span style=\"color: #ff6600;\">[14]<\/span>&nbsp;Egy ugyanilyen tanulm\u00e1ny azt is bebizony\u00edtotta, hogy a bors\u00f3 feh\u00e9rje <strong>hozz\u00e1j\u00e1rul a tel\u00edtetts\u00e9g \u00e9rz\u00e9shez<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[15]<\/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\/iStock-910855314.jpg\" alt=\"Bors\u00f3 feh\u00e9rje\" style=\"width:843px;height:562px\" title=\"Bors\u00f3 feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Kender feh\u00e9rje<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Kender feh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/kender-feherje-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kender feh\u00e9rje<\/a><\/span>&nbsp;kendermagb\u00f3l k\u00e9sz\u00fcl, de a n\u00f6v\u00e9ny egy olyan alfaj\u00e1b\u00f3l, amely csak <strong>kis mennyis\u00e9g\u0171&nbsp;tetrahidrokannabinol (THC) vegy\u00fcletet&nbsp;<\/strong>tartalmaz. Ez azt jelenti, hogy&nbsp;<strong>nem okozhat <\/strong>k\u00e1bult \u00e9s&nbsp;<strong>hallucinog\u00e9n \u00e1llapotot.<\/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<p>A kender nagyszer\u0171 <strong>feh\u00e9rje-, esszenci\u00e1lis aminosav-, rost-, vas- \u00e9s magn\u00e9ziumforr\u00e1s<\/strong>.&nbsp;A <strong>magas rosttartalma <\/strong>teszi k\u00fcl\u00f6nlegess\u00e9, mert t\u00e1mogatja az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dot \u00e9s telts\u00e9g\u00e9rzetet biztos\u00edt. A kender feh\u00e9rjeport azonban nem nevezhetj\u00fck komplett feh\u00e9rj\u00e9nek, mivel az aminosavak k\u00f6z\u00fcl nem tartalmaz <strong>lizint. <\/strong><span style=\"color: #ff6600;\">[26] [11] [16]<\/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\/iStock-1136760495.jpg\" alt=\"Kender feh\u00e9rje\" style=\"width:843px;height:562px\" title=\"Kender feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Rizs feh\u00e9rje&nbsp;<\/h3>\n\n\n\n<p>A<strong> barna rizs<\/strong>&nbsp;valamivel <strong>t\u00f6bb feh\u00e9rj\u00e9t&nbsp;<\/strong>ny\u00fajt, mint a feh\u00e9r rizs, ez\u00e9rt a legt\u00f6bb&nbsp;<span style=\"color: #ff6600;\"><a title=\"Rizsfeh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/rizs-feherje-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">rizsfeh\u00e9rj\u00e9t<\/a><\/span>&nbsp;barna rizsszemek \u0151rl\u00e9s\u00e9vel \u00e1ll\u00edtj\u00e1k el\u0151. A feh\u00e9rj\u00e9s rizspor <strong>alacsony lizintartalm\u00fa<\/strong>, \u00e1m nagyszer\u0171&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/bcaa\" class=\"ek-link\">BCAA<\/a><\/strong>-forr\u00e1s.<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<p>Egy k\u00e9t h\u00f3napon \u00e1t tart\u00f3 tanulm\u00e1ny sor\u00e1n 30 \u00e9ves f\u00e9rfiak <strong>naponta h\u00e1romszor 48 gramm rizs feh\u00e9rj\u00e9t <\/strong>fogyasztottak, m\u00e9ghozz\u00e1 k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n. <strong>Bicepsz\u00fck&nbsp;<\/strong>\u00e1tm\u00e9r\u0151je&nbsp;<strong>12 %-kal n\u0151tt. <\/strong>Ez<strong>&nbsp;<\/strong>az \u00e9rt\u00e9k ugyanakkora, mint azon f\u00e9rfiak eset\u00e9ben, akik hasonl\u00f3 k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt&nbsp;<strong>48 gramm tejsav\u00f3 feh\u00e9rj\u00e9t<\/strong>&nbsp;fogyasztottak. <span style=\"color: #ff6600;\">[19] <\/span>Ez a tanulm\u00e1ny bizony\u00edtja, hogy a&nbsp;<span style=\"color: #ff6600;\"><a title=\"Rizsfeh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/rizs-feherje-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">rizsfeh\u00e9rje<\/a><\/span>&nbsp;ugyanolyan nagyszer\u0171 forr\u00e1s lehet az izomn\u00f6veked\u00e9s t\u00e1mogat\u00e1s\u00e1ra, mint a <strong>tejsav\u00f3 feh\u00e9rje.<\/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\/iStock-639955824.jpg\" alt=\"Rizsfeh\u00e9rje\" style=\"width:843px;height:562px\" title=\"Rizsfeh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. T\u00f6k feh\u00e9rje<\/h3>\n\n\n\n<p>A t\u00f6kmag viszonylag magas feh\u00e9rjetartalommal rendelkezik. Porr\u00e1 alak\u00edt\u00e1sa sor\u00e1n a legt\u00f6bb zs\u00edrt <strong>elt\u00e1vol\u00edtj\u00e1k&nbsp;<\/strong>bel\u0151le, amellyel <strong>cs\u00f6kken a kal\u00f3ria ar\u00e1nya.&nbsp;<\/strong>Ebb\u0151l az okb\u00f3l alkalmas a t\u00f6k feh\u00e9rje fogyaszt\u00e1sa alacsony kal\u00f3riatartalm\u00fa tests\u00falycs\u00f6kkent\u0151 di\u00e9t\u00e1k sor\u00e1n. Az aminosavak k\u00f6z\u00fcl azonban&nbsp;nem tartalmaz&nbsp;<strong>treonint \u00e9s lizint,<\/strong>&nbsp;\u00e9ppen ez\u00e9rt nem komplett feh\u00e9rje. <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<p>A <strong>t\u00f6kmag az egyik legjobb term\u00e9szetes <a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9ziumforr\u00e1s<\/a>. <\/strong>Nagy mennyis\u00e9gben tartalmaz <strong>antioxid\u00e1nsokat is, bele\u00e9rtve az&nbsp;<\/strong><span style=\"color: #ff6600;\"><a title=\"E-vitamin - GymBeam\" href=\"https:\/\/gymbeam.hu\/vitamin-e-60-kapsz-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">E-vitamint<\/a><\/span><strong>,<\/strong> amely meger\u0151s\u00edti az \u00e9rfalakat \u00e9s t\u00e1mogatja az immunrendszert. <span style=\"color: #ff6600;\">[17] [27]<\/span> A<strong> t\u00f6kmag<\/strong>&nbsp;fogyaszt\u00e1sa nagy mennyis\u00e9g\u0171 <strong>eg\u00e9szs\u00e9ges zs\u00edrral \u00e9s cinkkel&nbsp;<\/strong>l\u00e1t&nbsp;el benn\u00fcnket. Ebb\u0151l az okb\u00f3l a t\u00f6kmaghoz t\u00f6bb <strong>eg\u00e9szs\u00e9gre gyakorolt j\u00f3t\u00e9kony hat\u00e1s<\/strong>&nbsp;k\u00f6thet\u0151. Seg\u00edt <strong>jav\u00edtani<\/strong>&nbsp;<strong>a sz\u00edv \u00e9s a prosztata&nbsp;eg\u00e9szs\u00e9g\u00e9n<\/strong>, valamint <strong>v\u00e9di a szervezetet<\/strong>&nbsp;n\u00e9mely r\u00e1kfajt\u00e1val szemben. <span style=\"color: #ff6600;\">[27]<\/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\/iStock-518547635.jpg\" alt=\"T\u00f6kfeh\u00e9rje\" style=\"width:843px;height:562px\" title=\"T\u00f6kfeh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Napraforg\u00f3 feh\u00e9rje<\/h3>\n\n\n\n<p>A<strong>&nbsp;napraforg\u00f3mag <\/strong>fogyaszt\u00e1sa egy nagyszer\u0171 m\u00f3dja a feh\u00e9rjebevitelnek. Magas <strong>feh\u00e9rje- \u00e9s rosttartalommal&nbsp;<\/strong>b\u00edr, amely seg\u00edt az em\u00e9szt\u00e9sben, cs\u00f6kkenti a koleszterinszintet \u00e9s fenntartja a telts\u00e9g\u00e9rzetet. <span style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A napraforg\u00f3 feh\u00e9rje <strong>magas BCAA-ar\u00e1nnyal&nbsp;<\/strong>rendelkezik az izomt\u00f6meg \u00e9p\u00edt\u00e9shez, azonban csak&nbsp;<strong>kis mennyis\u00e9gben tartalmaz lizint. <\/strong>Ennek a szintnek a jav\u00edt\u00e1s\u00e1hoz a napraforg\u00f3 feh\u00e9rj\u00e9t quinoa vagy sz\u00f3ja feh\u00e9rj\u00e9vel&nbsp;<strong>kombin\u00e1lj\u00e1k<\/strong>,<strong>&nbsp;<\/strong>amelyek komplett feh\u00e9rj\u00e9knek sz\u00e1m\u00edtanak. <span style=\"color: #ff6600;\">[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\/iStock-153572197.jpg\" alt=\"Napraforg\u00f3 feh\u00e9rje\" style=\"width:843px;height:562px\" title=\"Napraforg\u00f3 feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Sacha inchi feh\u00e9rje<\/h3>\n\n\n\n<p>A<strong>&nbsp;sacha inchi<\/strong>&nbsp;egy sz\u0151l\u0151f\u00e9le, amely term\u00e9szetes \u00faton n\u0151 a perui es\u0151erd\u0151k ter\u00fcletein. A sz\u0151l\u0151t\u0151k\u00e9n&nbsp;<strong>csillag form\u00e1j\u00fa gy\u00fcm\u00f6lcs&nbsp;<\/strong>terem, amely azonban nem tartalmazza a sz\u00fcks\u00e9ges t\u00e1panyagokat. Viszont a magjai nagyszer\u0171 feh\u00e9rjeforr\u00e1sok, ez\u00e9rt proteinport gy\u00e1rtanak bel\u0151le. Az egzotikus eredete miatt <strong>kev\u00e9sb\u00e9 el\u00e9rhet\u0151 \u00e9s az \u00e1r\u00e1t tekintve sokkal dr\u00e1g\u00e1bb<\/strong>, mint m\u00e1s n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9k. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A<strong> sacha inchi mag<\/strong>&nbsp;nagyszer\u0171&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a><\/span>&nbsp;aminosav forr\u00e1s, amely&nbsp;<strong>nitrog\u00e9n-monoxid<\/strong>&nbsp;el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra szolg\u00e1l. Az arginin seg\u00edt t\u00e1g\u00edtani az ereket, amellyel jav\u00edt a v\u00e9r\u00e1ramlaton \u00e9s cs\u00f6kkenti a v\u00e9rnyom\u00e1st. <span style=\"color: #ff6600;\">[23] [31]<\/span>&nbsp;Az argininr\u0151l t\u00f6bbet olvashatsz az&nbsp;<span style=\"color: #ff6600;\"><a title=\"Az arginin 8 bizony\u00edtott hat\u00e1sa a sportol\u00f3k sz\u00e1m\u00e1ra\" href=\"https:\/\/gymbeam.hu\/blog\/az-arginin-8-bizonyitott-hatasa-a-sportolok-szamara\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Arginin \u00e9s annak 8 bizony\u00edtott hat\u00e1sa a sportol\u00f3kra \u00e9s az eg\u00e9szs\u00e9gre<\/a><\/span>&nbsp;c\u00edm\u0171 cikk\u00fcnkben.<\/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\/iStock-1030357616.jpg\" alt=\"Sacha Inchi feh\u00e9rje\" style=\"width:843px;height:476px\" title=\"Sacha Inchi feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Chia feh\u00e9rje<\/h3>\n\n\n\n<p>A<span style=\"color: #ff6600;\"> <a title=\"Chia mag - GymBeam\" href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">chia magok<\/a><\/span> a&nbsp;<strong>Salvia hispanica,<\/strong>&nbsp;egy&nbsp;d\u00e9l-amerikai eredet\u0171 n\u00f6v\u00e9nyb\u0151l sz\u00e1rmaznak. Ezek a magok <strong>mind a kilenc esszenci\u00e1lis aminosavat&nbsp;<\/strong>tartalmazz\u00e1k, \u00e9ppen ez\u00e9rt nagyon j\u00f3 min\u0151s\u00e9g\u0171 n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok. <span style=\"color: #ff6600;\">[24]<\/span>&nbsp;A sz\u00f3ja feh\u00e9rj\u00e9vel \u00f6sszehasonl\u00edtva, amely szint\u00e9n komplett feh\u00e9rje, a chia feh\u00e9rje <strong>jelent\u0151sen kevesebb feh\u00e9rj\u00e9t&nbsp;<\/strong>tartalmaz.&nbsp;<strong>Viszont nagyobb a rosttartalma,&nbsp;<\/strong>aminek hat\u00e1s\u00e1ra a fogyaszt\u00e1sa ut\u00e1n j\u00f3llakottabbnak fogod \u00e9rezni magad. R\u00e1ad\u00e1sul tele van vitaminokkal \u00e9s \u00e1sv\u00e1nyi anyagokkal, p\u00e9ld\u00e1ul&nbsp;<strong>biotinnal&nbsp;<\/strong>is, amely seg\u00edt az \u00e9telt energi\u00e1v\u00e1 \u00e1talak\u00edtani. <span style=\"color: #ff6600;\">[13] [24]<\/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\/iStock-531657339.jpg\" alt=\"Chia feh\u00e9rje\" style=\"width:843px;height:585px\" title=\"Chia feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">10. T\u00f6bbkomponens\u0171 n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k&nbsp;<\/h3>\n\n\n\n<p>Az egyes n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k <strong>nem k\u00e9pesek minden esszenci\u00e1lis aminosavval ell\u00e1tni benn\u00fcnket,&nbsp;<\/strong>ez\u00e9rt a gy\u00e1rt\u00f3k kombin\u00e1lj\u00e1k \u00e9s<strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><a title=\"Vegan Blend feh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">t\u00f6bbkomponens\u0171 veg\u00e1n feh\u00e9rjek\u00e9nt<\/a><\/span><strong>&nbsp;<\/strong>\u00e1rulj\u00e1k \u0151ket. A sz\u00f3j\u00e1b\u00f3l \u00e9s quino\u00e1b\u00f3l k\u00e9sz\u00fclt komplett feh\u00e9rj\u00e9ket p\u00e9ld\u00e1ul rendszeresen haszn\u00e1lj\u00e1k m\u00e1s n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9vel keverve. <span style=\"color: #ff6600;\">[21] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Olvasd el ez\u00e9rt a <strong>veg\u00e1n feh\u00e9rj\u00e9d c\u00edmk\u00e9j\u00e9t<\/strong>, hogy megtudd, hogy tartalmazza-e mind a 9 esszenci\u00e1lis aminosavat. A&nbsp;<span style=\"color: #ff6600;\"><a title=\"Bio vegan feh\u00e9rje - GymBeam\" href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Bio veg\u00e1n feh\u00e9rj\u00e9nk<\/a><\/span>&nbsp;p\u00e9ld\u00e1ul nagyszer\u0171 a feh\u00e9rje p\u00f3tl\u00e1s\u00e1ra. <strong>Bors\u00f3, rizs \u00e9s kender feh\u00e9rj\u00e9t&nbsp;<\/strong>tartalmaz. Ezen feh\u00e9rj\u00e9k kever\u00e9ke&nbsp;<strong>minden esszenci\u00e1lis aminosavval&nbsp;<\/strong>ell\u00e1tja a veg\u00e1nok szervezet\u00e9t az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez \u00e9s regener\u00e1ci\u00f3j\u00e1hoz.<\/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-20190318-WA0001_1_.jpg\" alt=\"Bio vegan feh\u00e9rje\" style=\"width:843px;height:585px\" title=\"Bio vegan feh\u00e9rje\"\/><\/figure>\n<\/div>\n\n\n<p>Cikk\u00fcnkben azt n\u00e9zt\u00fck meg, hogy milyen veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9ket ismer\u00fcnk \u00e9s azok milyen el\u0151ny\u00f6kkel b\u00edrnak. Az al\u00e1bbi t\u00e1bl\u00e1zatban \u00f6sszefoglaljuk a <strong>veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9ket a feh\u00e9rje- \u00e9s kal\u00f3ria<\/strong>tartalmuk, valamint az alapj\u00e1n, hogy&nbsp;<strong>komplett feh\u00e9rj\u00e9nek sz\u00e1m\u00edtanak-e<\/strong>&nbsp;vagy sem. <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>N\u00f6v\u00e9nyi feh\u00e9rje<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Feh\u00e9rjetartalom 28 g-ban<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kal\u00f3riatartalom 28 g-ban<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Komplett&nbsp;feh\u00e9rje<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00f3ja feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">95 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">igen<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rizs feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">107 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bors\u00f3 feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u00f6k feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacha inchi feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Napraforg\u00f3 feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kender feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">108 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">nem<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Chia feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">igen<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Quinoa feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">igen<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Neked melyik a <strong>kedvenc&nbsp;<\/strong>veget\u00e1ri\u00e1nus vagy veg\u00e1n feh\u00e9rj\u00e9d? \u00cdrd meg nek\u00fcnk a tapasztalataid ezen&nbsp;<strong>feh\u00e9rj\u00e9k&nbsp;<\/strong>fogyaszt\u00e1s\u00e1val kapcsolatban egy kommentben. Rem\u00e9lj\u00fck, hogy mindent&nbsp;<strong>megtudt\u00e1l a n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9kr\u0151l,&nbsp;<\/strong>amit csak kellett. Ha&nbsp;<strong>tetszett&nbsp;<\/strong>a cikk, ne felejtsd el egy like-kal \u00e9s&nbsp;<strong>egy megoszt\u00e1ssal&nbsp;<\/strong>t\u00e1mogatni.<\/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\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/soy-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSoy Protein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k, mint a sz\u00f3ja, rizs \u00e9s kender feh\u00e9rje, elt\u00e9rnek hat\u00e1sukban \u00e9s a feh\u00e9rje mennyis\u00e9g\u00e9ben. Minden a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kr\u0151l a cikkben!<\/p>\n","protected":false},"author":25,"featured_media":79574,"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":[70],"tags":[6276,7128,6504,7530],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251966","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-feherje","9":"tag-feherjepor","10":"tag-taplalekkiegeszitok","11":"tag-vegan-hu","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>Veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k - k\u00fcl\u00f6nbs\u00e9geik, hat\u00e1saik \u00e9s el\u0151nyeik - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A veg\u00e1n \u00e9s veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k, mint a sz\u00f3ja, rizs \u00e9s kender feh\u00e9rje, elt\u00e9rnek hat\u00e1sukban \u00e9s a feh\u00e9rje mennyis\u00e9g\u00e9ben. 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