{"id":252332,"date":"2019-10-05T06:58:00","date_gmt":"2019-10-05T04:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252332"},"modified":"2023-08-30T16:54:58","modified_gmt":"2023-08-30T14:54:58","slug":"a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/","title":{"rendered":"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz"},"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-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#1_Megfeledkezel_a_hidrataciorol\" title=\"1. Megfeledkezel a hidrat\u00e1ci\u00f3r\u00f3l&nbsp;\">1. Megfeledkezel a hidrat\u00e1ci\u00f3r\u00f3l&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-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#2_Tul_gyorsan_eszel\" title=\"2. T\u00fal gyorsan eszel\">2. T\u00fal gyorsan eszel<\/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\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#3_Kevesebb_mint_6_orat_alszol\" title=\"3. Kevesebb, mint 6 \u00f3r\u00e1t alszol\">3. Kevesebb, mint 6 \u00f3r\u00e1t alszol<\/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\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#4_Eltavolitottad_az_etrendedbol_a_zsirokat\" title=\"4. Elt\u00e1vol\u00edtottad az \u00e9trendedb\u0151l a zs\u00edrokat\">4. Elt\u00e1vol\u00edtottad az \u00e9trendedb\u0151l a zs\u00edrokat<\/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\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#5_Nem_olvasod_az_elelmiszerek_cimkejet\" title=\"5. Nem olvasod az \u00e9lelmiszerek cimk\u00e9j\u00e9t\">5. Nem olvasod az \u00e9lelmiszerek cimk\u00e9j\u00e9t<\/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\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#6_Tul_sokat_edzel\" title=\"6. T\u00fal sokat edzel\">6. T\u00fal sokat edzel<\/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\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#7_Keves_feherjet_fogyasztasz\" title=\"7. Kev\u00e9s feh\u00e9rj\u00e9t fogyasztasz\">7. Kev\u00e9s feh\u00e9rj\u00e9t fogyasztasz<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u00e1r <strong>t\u00f6bb h\u00e9t eltelt az\u00f3ta, hogy elkezdt\u00e9l edzeni<\/strong> \u00e9s eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkozni, de <strong>az eredm\u00e9nyeket m\u00e9g mindig nem l\u00e1tni.<\/strong> Idegesen ellen\u0151rz\u00f6d a tests\u00falyod, sz\u00e1molod a kal\u00f3ri\u00e1kat, de v\u00e1ltoz\u00e1sokat m\u00e9g nem \u00e9szlelt\u00e9l. Meg\u00e9rt\u00fcnk titeket, <strong>a fogy\u00e1s val\u00f3ban neh\u00e9z \u00e9s hosszadalmas folyamat<\/strong>. \u00c9ppen ez\u00e9rt ker\u00fcld el a leggyakoribb hib\u00e1kat, melyek titeket is vesz\u00e9lyeztetnek a felesleges kil\u00f3k ledolgoz\u00e1sa sor\u00e1n. Olvass\u00e1tok el a <strong>7 tipp\u00fcnket<\/strong>, \u00e9s lehet, hogy \u00e9ppen k\u00f6zt\u00fck tal\u00e1lj\u00e1tok meg <strong>a sikertelens\u00e9getek ok\u00e1t<\/strong>, \u00e9s v\u00e9gre nektek is siker\u00fcl el\u00e9rnetek a fitness c\u00e9lotokat.<\/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=\"1_Megfeledkezel_a_hidrataciorol\"><\/span>1. Megfeledkezel a hidrat\u00e1ci\u00f3r\u00f3l&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9letm\u00f3d v\u00e1ltoztat\u00e1sn\u00e1l \u00e1ltal\u00e1ban csak az \u00e9tkez\u00e9sr\u0151l szoktak besz\u00e9lni. Az emberek az \u00e9tkez\u00e9si szok\u00e1saikra figyelnek oda, de gyakran megfeledkeznek az <strong>elegend\u0151 mennyis\u00e9g\u0171 v\u00edz fogyaszt\u00e1s\u00e1r\u00f3l<\/strong>. A nem elegend\u0151 hidrat\u00e1ci\u00f3 cs\u00f6kkenti a gyomorban tal\u00e1lhat\u00f3 folyad\u00e9kok mennyis\u00e9g\u00e9t, \u00e9s az ezt t\u00e9vesen \u00e9hs\u00e9gk\u00e9nt \u00e9rtelmezi. <strong>Az \u00e9hs\u00e9g\u00e9rzet<\/strong> teh\u00e1t <strong>szomj\u00fas\u00e1g \u00e1ltal<\/strong> is keletkezhet. Ez\u00e9rt, ha \u00e9hesek vagytok, <strong>el\u0151sz\u00f6r pr\u00f3b\u00e1ljatok vizet inni, v\u00e1rjatok 20 percet<\/strong>, \u00e9s megl\u00e1tj\u00e1tok, hogy az \u00e9hs\u00e9getek <strong>val\u00f3j\u00e1ban nemcsak szomj\u00fas\u00e1g volt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy 2014-es kutat\u00e1s kimutatta, hogy \u00e9tkez\u00e9s el\u0151tt a <strong>v\u00edz fogyaszt\u00e1sa<\/strong> <strong>cs\u00f6kkenti az \u00e9tv\u00e1gyat<\/strong>. A kutat\u00e1s r\u00e9sztvev\u0151i reggeli, eb\u00e9d \u00e9s vacsora el\u0151tt is 0,5 l vizet ittak meg. Az eredm\u00e9ny\u00fck<strong> a tests\u00falyuk<\/strong>, testzs\u00edrjuk \u00e9s az \u00e9tv\u00e1gyuk <strong>cs\u00f6kken\u00e9se<\/strong> volt. <span style=\"color: #ff6600;\">[2] [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\/ABCC6BD5-1990-4E23-9AB4-474211E3BA71.jpeg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>V\u00e1lassz megfelel\u0151 folyad\u00e9kokat<\/strong><\/p>\n\n\n\n<p>Nem szokt\u00e1l v\u00e9letlen\u00fcl megfeledkezni arr\u00f3l a t\u00e9nyr\u0151l, hogy <strong>nem minden ital kal\u00f3riamentes?<\/strong> Rengeteg k\u00f6z\u00fcl\u00fck <strong>term\u00e9szetes mennyis\u00e9g\u0171 sz\u00e9nhidr\u00e1tot tartalmaz<\/strong>, esetlegesen hozz\u00e1adott cukorral vannak kieg\u00e9sz\u00edtve. A sz\u00e9nhidr\u00e1tok \u00e9s cukrok mennyis\u00e9g\u00e9t ez\u00e9rt mindig ellen\u0151rizni kell a term\u00e9k csomagol\u00e1s\u00e1n, hogy tudjuk, mennyi \u201efelesleges kal\u00f3ri\u00e1t\u201d visz\u00fcnk be a szervezet\u00fcnkbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez \u00e9rv\u00e9nyes p\u00e9ld\u00e1ul a <strong>100 %-os gy\u00fcm\u00f6lcslevekre<\/strong> is, melyeket sokan reggelente szoktak fogyasztani. A 100 %-os gy\u00fcm\u00f6lcsl\u00e9 j\u00f3 vitamin, \u00e9s m\u00e1s t\u00e1panyagforr\u00e1s, azonban <strong>tartalmaz cukrot is<\/strong>, ez\u00e9rt egy\u00e1ltal\u00e1n nem mondhatjuk <strong>alacsony kal\u00f3riatartalm\u00fanak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha megn\u00e9zz\u00fck p\u00e9ld\u00e1ul az <strong>almalevet<\/strong>, \u00e9s \u00f6sszehasonl\u00edtjuk egy <strong>k\u00f3la t\u00edpus\u00fa \u00e9des\u00edtett itallal<\/strong>, az eredm\u00e9nyek igaz\u00e1n meglep\u0151ek. Az almal\u00e9 100 ml-ben <strong>9,6 g cukrot<\/strong> tartalmaz, a k\u00f3laital pedig csak <strong>9 g cukrot<\/strong>. Ezeket az \u00e9rt\u00e9keket \u00e1tl\u00e1that\u00f3an megtal\u00e1lj\u00e1tok a mell\u00e9kelt t\u00e1bl\u00e1zatban. <span style=\"color: #ff6600;\">[4] [5]<\/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>Cukortartalom<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Almal\u00e9<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>\u00c9des\u00edtett ital<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>100 ml<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>0,5 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A <strong>t\u00falzott mennyis\u00e9g\u0171 gy\u00fcm\u00f6lcsl\u00e9 fogyaszt\u00e1sa<\/strong>, hasonl\u00f3an, mint az \u00e9des\u00edtett italokn\u00e1l, <strong>s\u00falyprobl\u00e9m\u00e1khoz vezethet<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span> A gy\u00fcm\u00f6lcsl\u00e9 term\u00e9szetesen nem eg\u00e9szs\u00e9gtelen ital. A tests\u00faly cs\u00f6kkent\u00e9se sor\u00e1n azonban nagyon fontos, hogy <strong>kevesebb mennyis\u00e9g\u0171 cukrot vigy\u00fcnk be<\/strong> a test\u00fcnkbe, ez\u00e9rt a 100 %-os gy\u00fcm\u00f6lcslevek fogyaszt\u00e1s\u00e1t <strong>sem kellene t\u00falz\u00e1sba vinn\u00fcnk.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Figyelj oda az alkoholra<\/strong><\/p>\n\n\n\n<p>A k\u00e1v\u00e9d \u00e9s a te\u00e1d nem \u00e9des\u00edted, nem fogyasztasz magas kal\u00f3riatartalm\u00fa italokat, de est\u00e9nk\u00e9nt az\u00e9rt <strong>szeretsz<\/strong>&nbsp;elfogyasztani <strong>egy poh\u00e1r s\u00f6rt vagy bort<\/strong>. M\u00e9g mindig csod\u00e1lkozol, hogy mi\u00e9rt nem fogysz? Az <strong>alkohol<\/strong> term\u00e9szetesen <strong>rengeteg kal\u00f3ri\u00e1t tartalmaz<\/strong>, p\u00e9ld\u00e1ul egy <strong>nagys\u00f6rben<\/strong> <strong>180 kal\u00f3ria<\/strong> van, egy poh\u00e1r <strong>v\u00f6r\u00f6sborban<\/strong> pedig \u00fagy <strong>140 kal\u00f3ria<\/strong> k\u00f6r\u00fcl lehet. K\u00e9pzelj\u00e9tek el, hogy egy szombat este alatt elfogyasztasz<strong> 4 poh\u00e1r s\u00f6rt.<\/strong> Nem is sejted hogyan, de m\u00e1ris <strong>720 kal\u00f3ria felesleget<\/strong> vitt\u00e9l be a testedbe. \u00c9ppen ez\u00e9rt figyelj oda arra, mennyi alkoholt fogyasztasz, esetlegesen fontold meg, hogy nem lenne-e jobb teljesen elt\u00fcntetned az \u00e9trendedb\u0151l. <span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az <strong>alkoholos italok r\u00e9szletes kal\u00f3riatartalm\u00e1t<\/strong> az al\u00e1bbi t\u00e1bl\u00e1zatban tekintheted meg. <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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Az alkoholos ital t\u00edpusa<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Kal\u00f3riatartalom<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gin (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rum (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whiskey (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e1raz feh\u00e9rbor (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00f6r\u00f6sbor (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">140<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pezsg\u0151 (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">252<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cider (0,5 l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f6r (0,5l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1069488264.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tul_gyorsan_eszel\"><\/span>2. T\u00fal gyorsan eszel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A hektikus vil\u00e1g \u00e9s a rengeteg teend\u0151 <strong>ler\u00f6vid\u00edti <\/strong>az emberek<strong> \u00e9tkez\u00e9sre sz\u00e1nt idej\u00e9t<\/strong>. M\u00e1r reggelt\u0151l rohanunk, \u00e9s este<strong> sincs id\u0151nk a nyugodt t\u00e1lal\u00e1sra<\/strong>. Az \u00e9tel t\u00fal gyors elfogyaszt\u00e1sa nemcsak kellemetlen, de <strong>az eg\u00e9szs\u00e9g\u00fcnkre is k\u00e1ros hat\u00e1ssal van<\/strong>.&nbsp;Az \u00e9tel t\u00fal gyors elfogyaszt\u00e1sa sor\u00e1n a test\u00fcnknek nincs elegend\u0151 ideje, hogy az agy fel\u00e9 a telts\u00e9g\u00e9rzet jeleit k\u00fcldje. Az agynak ugyanis <strong>a gyomort\u00f3l<\/strong> kell <strong>inform\u00e1ci\u00f3kat<\/strong> kapnia, valamint a hormonok parancsai is sz\u00fcks\u00e9gesek, hogy felfogja, a m\u00e1r r\u00e9szlegesen megem\u00e9sztett \u00e9tel m\u00e1r <strong>az em\u00e9szt\u0151rendszerben v\u00e1ndorol<\/strong>. Ezek a folyamatok \u00e1ltal\u00e1ban <strong>15 \u2013 20 percig<\/strong> tartanak. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy Jap\u00e1nban v\u00e9gzett kutat\u00e1s h\u00e1rom csoportot vizsg\u00e1lt 5 \u00e9ven kereszt\u00fcl. A tesztelt egy\u00e9nek els\u0151 csoportja gyorsan t\u00e1pl\u00e1lkozott, a m\u00e1sodik csoport norm\u00e1l temp\u00f3ban, m\u00edg a harmadik csoport lassan fogyasztotta el az \u00e9teleket. A <strong>gyorsan \u00e9tkez\u0151 emberek 11,6 %<\/strong>-n\u00e1l alakult ki hajlamoss\u00e1g a <strong>metabolikus szindr\u00f3m\u00e1ra<\/strong>. A t\u00f6bbi csoportn\u00e1l az eredm\u00e9nyek l\u00e9nyegesen alacsonyabbak voltak. Azok az emberek, akik norm\u00e1l temp\u00f3ban t\u00e1pl\u00e1lkoztak 6,5 %-os hajlamoss\u00e1ggal rendelkeztek, m\u00edg azok, akik <strong>lassan ettek, csak 2,3 %<\/strong>-os m\u00e9rt\u00e9kben voltak hajlamosak a metabolikus szindr\u00f3ma kialakul\u00e1s\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A metabolikus szindr\u00f3ma nem maga a betegs\u00e9g<\/strong>, ink\u00e1bb rizik\u00f3t\u00e9nyez\u0151k csoportj\u00e1r\u00f3l besz\u00e9lhet\u00fcnk, melyek a betegs\u00e9gekhez vezetnek. K\u00f6z\u00e9j\u00fck tartozik az elh\u00edz\u00e1s. a magas v\u00e9rnyom\u00e1s, az \u00fagynevezett \u201erossz zs\u00edrok\u201d megn\u00f6vekedett szintje, \u00e9s a magas v\u00e9rcukorszint is. A szindr\u00f3ma kialakul\u00e1s\u00e1nak tarthat\u00f3 <strong>m\u00e1r <\/strong>az, ha az eml\u00edtett t\u00e9nyez\u0151k <strong>csup\u00e1n egyike<\/strong> megtal\u00e1lhat\u00f3 a p\u00e1ciensn\u00e9l. T\u00f6bb t\u00e9nyez\u0151 egy\u00fcttes <strong>kombin\u00e1ci\u00f3ja<\/strong> m\u00e9gjobban <strong>n\u00f6veli<\/strong> t\u00f6bb m\u00e1s betegs\u00e9g kialakul\u00e1s\u00e1nak<strong> rizik\u00f3j\u00e1t<\/strong> is. Az azonban pozit\u00edvum, hogy a metabolikus szindr\u00f3ma is <strong>kontroll alatt tarthat\u00f3<\/strong>. Ehhez azonban <strong>az \u00e9letm\u00f3d alapos megv\u00e1ltoztat\u00e1s\u00e1ra van sz\u00fcks\u00e9g<\/strong>. <span style=\"color: #ff6600;\">[8][20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-485456240.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p>A munkaterhel\u00e9s \u00e9s a gyors \u00e9letm\u00f3d is az oka annak, mi\u00e9rt <strong>esz\u00fcnk t\u00fal gyorsan<\/strong>, \u00e9s feledkez\u00fcnk meg a nyugodt t\u00e1lal\u00e1sr\u00f3l. A norm\u00e1l temp\u00f3j\u00fa t\u00e1pl\u00e1lkoz\u00e1s nemcsak <strong>az \u00e9tel \u00edz\u00e9nek ki\u00e9lvez\u00e9se<\/strong> szempontj\u00e1b\u00f3l fontos, hanem ez\u00e1ltal megel\u0151zhetj\u00fck a <strong>komoly betegs\u00e9gek<\/strong> kialakul\u00e1s\u00e1t is. \u00c9ppen ez\u00e9rt kezdj el asztaln\u00e1l \u00e9tkezni <strong>felesleges stressz<\/strong> \u00e9s id\u0151hi\u00e1ny <strong>n\u00e9lk\u00fcl<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Kevesebb_mint_6_orat_alszol\"><\/span>3. Kevesebb, mint 6 \u00f3r\u00e1t alszol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az ember k\u00e9ptelen teljes \u00e9rt\u00e9k\u0171en m\u0171k\u00f6dni, ha nem alussza ki mag\u00e1t elegend\u0151en. A test\u00fcnknek id\u0151re van sz\u00fcks\u00e9ge a regener\u00e1ci\u00f3ra. Lehet, hogy ez meglep\u0151 lesz a sz\u00e1motokra, de <strong>az alv\u00e1s befoly\u00e1solja a fogy\u00e1st is<\/strong>, m\u00e9gpedig <strong>a leptin \u00e9s a ghrelin hormonok<\/strong> \u00e1ltal. A leptin a \u201etelts\u00e9g\u00e9rzet hormonja\u201d, a ghrelint pedig ak\u00e1r az \u201e\u00e9hs\u00e9g hormonj\u00e1nak\u201d is nevezhetn\u00e9nk. Alv\u00e1shi\u00e1ny eset\u00e9ben <strong>cs\u00f6kken a leptin szint\u00fcnk<\/strong>, \u00e9s a test\u00fcnk <strong>t\u00f6bb ghrelint kezd el produk\u00e1lni<\/strong>. Az eredm\u00e9ny az, hogy ezut\u00e1n \u00e9hesnek kezdj\u00fck el \u00e9rezni magunkat. <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>Egy 2019-es kutat\u00e1s <strong>az alv\u00e1s fogy\u00e1sra kifejtett hat\u00e1s\u00e1val<\/strong> foglalkozott. A vizsg\u00e1lat c\u00e9lja az volt, hogy megfigyelj\u00e9k a cs\u00edp\u0151m\u00e9retbeli \u00e9rt\u00e9kek cs\u00f6kken\u00e9s\u00e9t alv\u00e1s alatt. K\u00e9t csoportot hoztak l\u00e9tre, az els\u0151 csoport r\u00e9szvev\u0151i kevesebb, mint 6 \u00f3r\u00e1t aludtak, a m\u00e1sik csoport tagjai pedig 7 \u2013 9 \u00f3r\u00e1t aludtak. A kutat\u00e1s eredm\u00e9nyei egy\u00e9rtelm\u0171ek voltak. <strong>Az alv\u00e1shi\u00e1ny<\/strong> hat\u00e1ssal van arra a <strong>zs\u00edrmennyis\u00e9gre<\/strong> is, melyet az \u00e9jszaka sor\u00e1n el\u00e9get\u00fcnk. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-641147308.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p>A kutat\u00e1sok azt is kimutatt\u00e1k, hogy az alv\u00e1shi\u00e1ny \u00e9s az \u00e9telv\u00e1laszt\u00e1s k\u00f6z\u00f6tt is van \u00f6sszef\u00fcgg\u00e9s. A kutat\u00e1s bebizony\u00edtotta, hogy az alv\u00e1shi\u00e1nnyal k\u00fczd\u0151 emberek<strong> az \u00e9jszaka sor\u00e1n gyakrabban esznek<\/strong>, \u00e9s \u00e1ltal\u00e1ban olyan \u00e9teleket v\u00e1lasztanak, melyek magasabb sz\u00e9nhidr\u00e1ttartalm\u00faak. Egy m\u00e1sik kutat\u00e1s pontos\u00edtja az \u00e9telv\u00e1laszt\u00e1si szok\u00e1sokat az \u00e9telekben tal\u00e1lhat\u00f3 zs\u00edr ar\u00e1ny\u00e1t figyelembe v\u00e9ve. Azok a r\u00e9sztvev\u0151k, akik <strong>alv\u00e1shi\u00e1nyban szenvedtek<\/strong>, olyan<strong> \u00e9teleket<\/strong> v\u00e1lasztottak, <strong>melyekben k\u00e9tszerannyi zs\u00edr tal\u00e1lhat\u00f3<\/strong>, mint azokban az \u00e9telekben, melyeket a m\u00e1sik csoport tagjai v\u00e1lasztottak, akik legal\u00e1bb 8 \u00f3r\u00e1t alszanak. <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Eltavolitottad_az_etrendedbol_a_zsirokat\"><\/span>4. Elt\u00e1vol\u00edtottad az \u00e9trendedb\u0151l a zs\u00edrokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A&nbsp;<strong>zs\u00edrt<\/strong> \u00e1ltal\u00e1noss\u00e1gban<strong> nemk\u00edv\u00e1natos anyagnak tartj\u00e1k<\/strong>, melyt\u0151l az ember csak h\u00edzhat. A <strong>zs\u00edroknak<\/strong> azonban<strong> t\u00f6bb t\u00edpusa<\/strong> l\u00e9tezik. N\u00e9melyek k\u00f6z\u00fcl\u00fck <strong>eg\u00e9szs\u00e9gesek<\/strong>, \u00e9s <strong>a test\u00fcnknek sz\u00fcks\u00e9ge van r\u00e1juk<\/strong> a teljes \u00e9rt\u00e9k\u0171 m\u0171k\u00f6d\u00e9shez, ez\u00e9rt <strong>nem ker\u00fclhetj\u00fck el a fogyaszt\u00e1sukat az \u00e9trend\u00fcnk \u00e1ltal<\/strong>. Az emberi szervezetben a zs\u00edrok <strong>t\u00e1panyagok, melyek energi\u00e1val l\u00e1tj\u00e1k el a testet<\/strong>, mik\u00f6zben <strong>1 gramm zs\u00edr 9 kal\u00f3ri\u00e1t<\/strong> tartalmaz. A test\u00fcnknek az <strong>A, D, E \u00e9s K-vitaminok<\/strong> felsz\u00edv\u00f3d\u00e1sa miatt van sz\u00fcks\u00e9ge r\u00e1. A zs\u00edrokat k\u00e9t alapt\u00edpusra oszthatjuk fel \u2013 <strong>tel\u00edtettre \u00e9s tel\u00edtetlenre<\/strong>. Az \u00e9trend\u00fcnkben \u00e1ltal\u00e1ban mindk\u00e9t t\u00edpus megtal\u00e1lhat\u00f3, de m\u00e1s-m\u00e1s ar\u00e1nyban. <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><strong>Tel\u00edtett zs\u00edrok<\/strong><\/p>\n\n\n\n<p>Az alapj\u00e1n ismerhetj\u00fck fel \u0151ket, hogy szobah\u0151m\u00e9rs\u00e9kleten <strong>szil\u00e1rd halmaz\u00e1llapot\u00faak<\/strong>. Az ilyen zs\u00edrok nagym\u00e9rt\u00e9k\u0171 fogyaszt\u00e1sa <strong>n\u00f6veli a \u201erossz\u201d koleszterin szintj\u00e9t<\/strong>, ami a <strong>sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek rizik\u00f3j\u00e1t<\/strong> n\u00f6veli. A tel\u00edtett sz\u00f3t az\u00e9rt haszn\u00e1lj\u00e1k, mert az \u00f6sszes zs\u00edrmolekula hidrog\u00e9n atomokkal van tel\u00edtve. A tel\u00edtett zs\u00edrok megtal\u00e1lhat\u00f3ak a:<\/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>\u00e1llati eredet\u0171 term\u00e9kekben<\/strong> \u2013 h\u00fas, tej \u00e9s sajt<\/li><li><strong>tr\u00f3pusi olajokban<\/strong> \u2013 p\u00e1lmaolaj, k\u00f3kuszolaj, k\u00f3kuszvaj<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tr\u00f3pusi olajokat megtal\u00e1lhatj\u00e1tok t\u00f6bbf\u00e9le term\u00e9kben is. F\u0151k\u00e9nt a p\u00e1lmaolaj az, mellyel rengeteg finoms\u00e1g \u00e9s \u00e9lelmiszer \u00f6sszetev\u0151inek list\u00e1j\u00e1n tal\u00e1lkozhattok. A <strong>tel\u00edtett zs\u00edrok<\/strong> az olyan \u00e9telekben is megtal\u00e1lhat\u00f3ak, melyeket vajjal, vagy margarinnal k\u00e9sz\u00edt\u00fcnk el, p\u00e9ld\u00e1ul a <strong>s\u00fctem\u00e9nyek \u00e9s kal\u00e1csok<\/strong>. <span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1132268292.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p><strong>Tel\u00edtetlen zs\u00edrok<\/strong><\/p>\n\n\n\n<p>A tel\u00edtett zs\u00edrokkal ellent\u00e9tben a tel\u00edtetlen zs\u00edrok szobah\u0151m\u00e9rs\u00e9kleten <strong>nem<\/strong> <strong>szil\u00e1rd halmaz\u00e1llapot\u00faak<\/strong>. \u00c1ltal\u00e1ban <strong>n\u00f6v\u00e9nyi olajokb\u00f3l<\/strong> sz\u00e1rmaznak, \u00e9s a <strong>\u201ej\u00f3\u201d zs\u00edrok<\/strong> k\u00f6z\u00e9 tartoznak, melyek jav\u00edtj\u00e1k a test koleszterinszintj\u00e9t. K\u00e9t alapt\u00edpusra oszthatjuk fel \u0151ket <span style=\"color: #ff6600;\">[18] [19] [21]<\/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>monotel\u00edtetlen zs\u00edrok<\/strong> \u2013 egy darab dupla sz\u00e9nk\u00f6t\u00e9st tartalmaznak, \u00e9s megtal\u00e1lhat\u00f3ak az ol\u00edv\u00e1ban, az <a title=\"Oliva f\u0151z\u0151spray GymBeam\" href=\"https:\/\/gymbeam.hu\/fozospray-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline; color: #ff6600;\">ol\u00edvaolajban<\/span><\/a>, a di\u00f3f\u00e9l\u00e9kben \u00e9s az avok\u00e1d\u00f3ban. Ezen zs\u00edrok nagyobb mennyis\u00e9gben val\u00f3 fogyaszt\u00e1sa azonban a bevitt tel\u00edtett zs\u00edrok mennyis\u00e9g\u00e9nek cs\u00f6kkent\u00e9se n\u00e9lk\u00fcl nem cs\u00f6kkenti az LDL koleszterin szintj\u00e9t. A monotel\u00edtetlen zs\u00edrok k\u00f6z\u00e9 tartoznak az <strong>omega-9 zs\u00edrsavak<\/strong> is, melyek a magvakb\u00f3l k\u00e9sz\u00fclt olajokban \u00e9s a z\u00f6lds\u00e9gekben tal\u00e1lhat\u00f3ak meg.<\/li><li><strong>politel\u00edtetlen zs\u00edrok<\/strong> \u2013 a zs\u00edrok ezen fajt\u00e1ja <strong>nagyon j\u00f3 hat\u00e1ssal van az eg\u00e9szs\u00e9g sz\u00e1m\u00e1ra<\/strong>. Megtal\u00e1lhatj\u00e1tok p\u00e9ld\u00e1ul a <strong>szez\u00e1m, napraforg\u00f3, sz\u00f3ja<\/strong>, vagy a <strong>kukoricaolajban<\/strong>. Ez a zs\u00edrt\u00edpus tal\u00e1lhat\u00f3 meg legink\u00e1bb a <strong>tenger gy\u00fcm\u00f6lcseiben \u00e9s a halakban<\/strong> is. A politel\u00edtetlen zs\u00edrok k\u00f6z\u00e9 tartoznak az:<ul><li><a title=\"Omega3 - GymBeam\" href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">omega-3 zs\u00edrsavak<\/span><\/span><\/a> \u2013 cs\u00f6kkentik a koleszterinszintet \u00e9s j\u00f3t\u00e9kony hat\u00e1ssal vannak a <strong>b\u0151rbetegs\u00e9gekre, az artritiszre \u00e9s az \u00edz\u00fcleti f\u00e1jdalmak<\/strong> enyh\u00edt\u00e9s\u00e9re is. Olyan halakban tal\u00e1lhat\u00f3ak meg, mint a lazac, szard\u00ednia, vagy a pisztr\u00e1ng. Megtal\u00e1lhat\u00f3 a sz\u00f3ja \u00e9s a repceolajban is, tov\u00e1bb\u00e1 a <a title=\"Nuts Mix - GymBeam\" href=\"https:\/\/gymbeam.hu\/dio-mix.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline; color: #ff6600;\">di\u00f3f\u00e9l\u00e9kben<\/span><\/a>, valamint a lenmagvakban.<\/li><li><a title=\"Omega 3-6-9\" href=\"https:\/\/gymbeam.hu\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">omega-6 zs\u00edrsavak<\/span><\/span><\/a> \u2013 gyullad\u00e1s g\u00e1tl\u00f3 hat\u00e1s\u00faak, valamint jelen vannak a n\u00f6v\u00e9nyi olajakban is, mint p\u00e9ld\u00e1ul a <strong>sz\u00f3ja, vagy a kukoricaolaj<\/strong>.<\/li><\/ul><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet is megtudni az <strong>omega-3 \u00e9s omega-6 zs\u00edrsavakr\u00f3l<\/strong>, <strong>olvasd el a cikk\u00fcnket<\/strong> &#8211; <a title=\"Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van?\" 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\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van?<\/span><\/span><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050_1.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p><strong>Transz zs\u00edrok<\/strong><\/p>\n\n\n\n<p>A transz zs\u00edrok <strong>iparilag feldolgozottak<\/strong>, \u00e9s&nbsp;<strong>a term\u00e9szetben nem tal\u00e1lhat\u00f3ak meg<\/strong>. Hidrogeniz\u00e1ci\u00f3 folyamat\u00e1val j\u00f6nnek l\u00e9tre, amikor hidrog\u00e9nt adnak a foly\u00e9kony \u00e1llag\u00fa z\u00f6lds\u00e9golajokhoz, hogy ezzel <strong>szobah\u0151m\u00e9rs\u00e9kleten szil\u00e1rd halmaz\u00e1llapotot \u00e9rjenek el<\/strong>. A transz zs\u00edrokat tartalmaz\u00f3 finoms\u00e1gok szil\u00e1rdabbak, \u00e9s <strong>ropog\u00f3sabbak k\u00edv\u00fclr\u0151l<\/strong>. Megtal\u00e1lhat\u00f3ak a <span style=\"color: #ff6600;\">[18] [19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>sal\u00e1ta \u00f6ntetekben<\/li><li>kekszekben \u00e9s egy\u00e9b finoms\u00e1gokban<\/li><li>feldolgozott \u00e9lelmiszerekben<\/li><li>s\u00fctem\u00e9nyekben, p\u00e9k\u00e1ruban, pizzat\u00e9szt\u00e1ban \u00e9s a has\u00e1bburgony\u00e1ban<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zs\u00edrok ezen t\u00edpusa <strong>nincs j\u00f3 hat\u00e1ssal a szervezetre<\/strong>. A fogyaszt\u00e1sa <strong>n\u00f6veli a \u201ek\u00e1ros\u201d LDL szintj\u00e9t<\/strong>, \u00e9s <strong>cs\u00f6kkenti a \u201ej\u00f3\u201d HDL koleszterin szintj\u00e9t<\/strong>. <strong>A sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak rizik\u00f3ja<\/strong> <strong>3x nagyobb<\/strong> a transzzs\u00edrok fogyaszt\u00e1sa eset\u00e9ben, mint m\u00e1s zs\u00edrokn\u00e1l. <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<p>A test\u00fcnk&nbsp;<strong>m\u0171k\u00f6d\u00e9s\u00e9hez<\/strong>&nbsp;<strong>csak tel\u00edtetlen zs\u00edrokra<\/strong> van sz\u00fcks\u00e9g\u00fcnk. <strong>A tel\u00edtett \u00e9s a transzzs\u00edrok<\/strong> t\u00falzott fogyaszt\u00e1sa<strong> komoly betegs\u00e9geket<\/strong> okozhatnak. A fogyaszt\u00e1sukat kontroll alatt kellene tartanunk. Az \u00e9lelmiszerek v\u00e1s\u00e1rl\u00e1sakor fontos ellen\u0151rizni az alapanyagok \u00f6sszet\u00e9tel\u00e9t, \u00e9s meg kell tudnunk k\u00fcl\u00f6nb\u00f6ztetni benn\u00fck a \u201ej\u00f3\u201d \u00e9s a \u201erossz\u201d t\u00edpus\u00fa zs\u00edrokat.<\/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=\"5_Nem_olvasod_az_elelmiszerek_cimkejet\"><\/span>5. Nem olvasod az \u00e9lelmiszerek cimk\u00e9j\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9lelmiszereket <strong>a csomagol\u00e1suk, vagy az \u00f6sszet\u00e9tel\u00fck alapj\u00e1n<\/strong> v\u00e1lasztod? A term\u00e9kek <strong>etikettj\u00e9t<\/strong> nem szabadna figyelmen k\u00edv\u00fcl hagynod, mivel tartalmazz\u00e1k az <strong>\u00f6sszetev\u0151k list\u00e1j\u00e1t<\/strong>, valamint a <strong>term\u00e9kben megtal\u00e1lhat\u00f3 mennyis\u00e9geket<\/strong> is. Az els\u0151 oldalon tal\u00e1lhat\u00f3 <strong>l\u00e1tv\u00e1nyos feliratok<\/strong> <strong>\u00e9s<\/strong> az olyan <strong>szlogenek<\/strong> miatt, mint az \u201eeg\u00e9szs\u00e9ges, term\u00e9szetes, alacsony zs\u00edrtartalm\u00fa\u201d azonban gyakran <strong>megfeledkez\u00fcnk a term\u00e9kek val\u00f3s \u00f6sszet\u00e9tel\u00e9nek ellen\u0151rz\u00e9s\u00e9r\u0151l<\/strong>. Pedig ez nagyon fontos, mivel az<strong> \u201eeg\u00e9szs\u00e9ges \u00e9lelmiszer\u201d<\/strong> felirat m\u00e9g nem garant\u00e1lja, hogy val\u00f3ban <strong>eg\u00e9szs\u00e9ges term\u00e9kr\u0151l<\/strong> van sz\u00f3. Lehet meglep\u0151 lesz a sz\u00e1motokra, mennyi \u00e9lelmiszernek <strong>jobb a rekl\u00e1mja \u00e9s a csomagol\u00e1sa<\/strong>, mint a val\u00f3s \u00f6sszet\u00e9tele. Az olyan etikettek, melyeken a <strong>\u201ezs\u00edrmentes\u201d<\/strong> szlogen olvashat\u00f3, gyakran <strong>magas cukortartalmat<\/strong>, sok <strong>s\u00f3t<\/strong>, vagy <strong>kal\u00f3ri\u00e1t<\/strong> rejtegethetnek. Ez\u00e9rt mindig nagyon fontos legal\u00e1bb annyira meger\u0151ltetn\u00fcnk magunkat, hogy <strong>olvassuk el<\/strong> a term\u00e9k <strong>\u00f6sszetev\u0151nek list\u00e1j\u00e1t j\u00f3 alaposan<\/strong>, mely a csomagol\u00e1s h\u00e1ts\u00f3 oldal\u00e1n tal\u00e1lhat\u00f3. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639303838.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p>A term\u00e9kek \u00f6sszet\u00e9tele <strong>mindannyiunk sz\u00e1m\u00e1ra fontos<\/strong>, de f\u0151k\u00e9nt azok figyelnek oda r\u00e1, akik szeretn\u00e9k <strong>cs\u00f6kkenteni a tests\u00falyukat<\/strong>. Az al\u00e1bbiakban megtal\u00e1lhat\u00f3ak azok a <strong>legfontosabb \u00f6sszetev\u0151k<\/strong>, melyekre oda kellene figyeln\u00fcnk <span style=\"color: #ff6600;\">[1] [13] [24] [25]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>a sz\u00e9nhidr\u00e1tok mennyis\u00e9ge \u00e9s a hozz\u00e1adott cukrok<\/strong> \u2013 a sz\u00e9nhidr\u00e1tok \u00e9s a cukrok <strong>nem<\/strong> egy \u00e9s <strong>ugyanaz<\/strong>, mivel a gy\u00e1rt\u00f3k <strong>a sz\u00e9nhidr\u00e1tok k\u00f6z\u00e9<\/strong> sorolj\u00e1k n\u00e9ha <strong>a kem\u00e9ny\u00edt\u0151t \u00e9s a rostokat<\/strong> is. A <strong>cukrok<\/strong> csoportj\u00e1ba tartoznak <strong>a term\u00e9szetes, tej, gy\u00fcm\u00f6lcs \u00e9s szint\u00e9n a hozz\u00e1adott cukrok is<\/strong>. \u00c9ppen ez az \u00f6sszetev\u0151 <strong>n\u00f6veli<\/strong> l\u00e1tv\u00e1nyosan az \u00e9lelmiszerek <strong>kal\u00f3riamennyis\u00e9g\u00e9t<\/strong>, ez\u00e9rt fontos odafigyelni, milyen nagy mennyis\u00e9get alkotnak a cukrok a sz\u00e9nhidr\u00e1tok kateg\u00f3ri\u00e1j\u00e1n bel\u00fcl.<\/li><li>zs\u00edrok \u2013 ahogy m\u00e1r a fentiekben is eml\u00edtett\u00fck, <strong>nem minden zs\u00edr van j\u00f3t\u00e9kony hat\u00e1ssal az eg\u00e9szs\u00e9gre<\/strong>. J\u00f3, ha odafigyel\u00fcnk arra, mennyi a term\u00e9kben a teljes zs\u00edradag, valamint ebb\u0151l a <strong>tel\u00edtett zs\u00edrok<\/strong> mennyis\u00e9ge. A tel\u00edtett zs\u00edrok ugyanis cs\u00f6kkentik a \u201ej\u00f3\u201d HDL koleszterin szintj\u00e9t a szervezetben, \u00e9s csak kis mennyis\u00e9gekben aj\u00e1nlott a fogyaszt\u00e1suk.<\/li><li><strong>a h\u00fas zs\u00edrtartalma<\/strong> \u2013 h\u00fas, \u00e9s h\u00fasos term\u00e9kek v\u00e1s\u00e1rl\u00e1sa eset\u00e9ben fontos odafigyelni <strong>a \u201etiszta\u201d h\u00fas ar\u00e1ny\u00e1ra \u00e9s a zs\u00edrmennyis\u00e9gre<\/strong>. Az \u00e1llati eredet\u0171 zs\u00edr<strong> kis mennyis\u00e9ge<\/strong> <strong>j\u00f3t\u00e9kony hat\u00e1s\u00fa<\/strong> a test sz\u00e1m\u00e1ra, <strong>de a<\/strong> tel\u00edtett zs\u00edrok <strong>t\u00falzott fogyaszt\u00e1sa<\/strong> <strong>bizonyos rizik\u00f3kat<\/strong> von mag\u00e1val. Megn\u00f6veli ugyanis <strong>a \u201erossz\u201d koleszterin<\/strong> szintj\u00e9t, <strong>elh\u00edz\u00e1st okoz<\/strong>, \u00e9s <strong>sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9seket okozhat.<\/strong><\/li><\/ul>\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=\"6_Tul_sokat_edzel\"><\/span>6. T\u00fal sokat edzel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fogy\u00e1s folyamat\u00e1nak felgyors\u00edt\u00e1sa \u00e9rdek\u00e9ben sokan a lehet\u0151 legt\u00f6bbet edzenek, ez\u00e9rt t\u00f6bb sz\u00e9ri\u00e1t v\u00e9geznek el, t\u00f6bb gyakorlatot csin\u00e1lnak, valamint megemelik az edz\u00e9seik sz\u00e1m\u00e1t is. A tests\u00faly cs\u00f6kkent\u00e9s\u00e9n\u00e9l azonban t\u00fcrelmesnek kellene lennetek. Tegy\u00fck fel, hogy v\u00e1ltoztattatok az \u00e9tkez\u00e9si szok\u00e1saitokon, \u00e9s <strong>kal\u00f3riadeficitet<\/strong> tartotok fenn. Ha emellett m\u00e9g rohamosan megn\u00f6velitek az edz\u00e9seitek sz\u00e1m\u00e1t is, tov\u00e1bbi stressz faktort adtok a testnek, amivel <strong>t\u00falzott f\u00e1radts\u00e1got \u00e9s gyenges\u00e9get<\/strong> okozhattok magatoknak. <span style=\"color: #ff6600;\">[14]<\/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\/Bereczki_24_.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p>Egy 2015-ben v\u00e9gzett kutat\u00e1s is r\u00e1mutat azon emberek jobb eg\u00e9szs\u00e9gi \u00e1llapot\u00e1ra, akik <strong>enyhe m\u00e9rt\u00e9k\u0171<\/strong> edz\u00e9st v\u00e9geznek. A megfelel\u0151 szint\u0171 kardi\u00f3 edz\u00e9s alkalmas intenzit\u00e1sn\u00e1l \u00e9s hossz\u00fas\u00e1gn\u00e1l jav\u00edthatja a <strong>\u201ej\u00f3\u201d HDL koleszterin<\/strong> szintj\u00e9t, a <strong>v\u00e9rnyom\u00e1st<\/strong> <strong>\u00e9s<\/strong> a <strong>trigliceridek<\/strong> ar\u00e1ny\u00e1t is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ellenkez\u0151 eset \u00e1ll fenn az \u00e9lsportol\u00f3k eset\u00e9ben. A kutat\u00e1s szerint a <strong>maratoni fut\u00f3kn\u00e1l<\/strong> megn\u00f6vekedik az <strong>art\u00e9ri\u00e1s tromb\u00f3zis<\/strong> <strong>rizik\u00f3ja<\/strong>, ami az erek sz\u0171k\u00fcl\u00e9s\u00e9t \u00e9s rosszabb \u00e1tj\u00e1rhat\u00f3s\u00e1g\u00e1t okozza. A <strong>magas \u00e1ll\u00f3k\u00e9pess\u00e9get ig\u00e9nyl\u0151 sportok<\/strong> eset\u00e9ben pedig 5x nagyobb a&nbsp;<strong>pitvarfibrill\u00e1ci\u00f3 rizik\u00f3ja<\/strong>, mely az agyv\u00e9rz\u00e9s f\u0151 rizik\u00f3faktor\u00e1nak sz\u00e1m\u00edt. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az intenz\u00edv \u00e9s rendszeres edz\u00e9s az a m\u00f3dszer, mellyel megel\u0151zhetj\u00fck a betegs\u00e9geket, \u00e9s a test\u00fcnket j\u00f3 kond\u00edci\u00f3ban tarthatjuk. A <strong>t\u00fal sok edz\u00e9s<\/strong> ellenben<strong> legyeng\u00edtheti a szervezet\u00fcnket<\/strong>, \u00e9s \u00e9ppen az ellenkez\u0151 reakci\u00f3t v\u00e1lthatja ki, mint amit szeretn\u00e9nk el\u00e9rni. Gondolj ez\u00e9rt mindig arra, hogy <strong>mindenb\u0151l \u00e1rt a t\u00fal sok<\/strong>, \u00e9s az edz\u00e9sek sz\u00e1ma helyett \u00f6sszpontos\u00edts a min\u0151s\u00e9g\u00fckre \u00e9s a rendszeress\u00e9gre.<\/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=\"7_Keves_feherjet_fogyasztasz\"><\/span>7. Kev\u00e9s feh\u00e9rj\u00e9t fogyasztasz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tests\u00faly v\u00e1ltoz\u00e1s\u00e1nak id\u0151szak\u00e1ban nagyon fontos az <strong>elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rjebevitel<\/strong>. Egy kutat\u00e1s r\u00e1mutatott arra a t\u00e9nyre, hogy a<a title=\"Feh\u00e9rj\u00e9k - GymBeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">feh\u00e9rje<\/span><\/span><\/a> <strong>n\u00f6veli a telts\u00e9g\u00e9rzetet<\/strong>, mivel cs\u00f6kkenti<strong> a ghrelin \u00e9hs\u00e9ghormon szintj\u00e9t<\/strong>. A feh\u00e9rj\u00e9k emellett szint\u00e9n az izmaink alap \u00e9p\u00edt\u0151elemei, \u00e9s biztos\u00edtj\u00e1k<strong> az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t<\/strong>. Az er\u0151sebb izmok <strong>t\u00f6bb er\u0151t<\/strong> \u00e9s energi\u00e1t jelentenek az edz\u00e9shez, ez\u00e1ltal <strong>t\u00f6bb energi\u00e1nk jut a zs\u00edr\u00e9get\u00e9sre<\/strong> is. <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 <strong>nagyobb mennyis\u00e9g\u0171 izomt\u00f6meg<\/strong> nem az egyetlen oka annak, mi\u00e9rt seg\u00edtenek a feh\u00e9rj\u00e9k <strong>gyors\u00edtani<\/strong> <strong>a tests\u00faly cs\u00f6kken\u00e9s\u00e9nek<\/strong> folyamat\u00e1t. A nagyobb mennyis\u00e9g\u0171 feh\u00e9rjeadagok <strong>gyors\u00edtj\u00e1k a metabolizmust<\/strong>. A metabolizmus 24\/7 id\u0151beoszt\u00e1sban dolgozik, \u00e9s a nagyobb bevitt mennyis\u00e9gnek k\u00f6sz\u00f6nhet\u0151en<strong> t\u00f6bbet is kezd\u00fcnk el \u00e9getni<\/strong>, r\u00e1ad\u00e1sul m\u00e9g <strong>alv\u00e1s alatt<\/strong> is. A kutat\u00e1sok eredm\u00e9nyei szerint ak\u00e1r <strong>80 \u2013 260 kal\u00f3ri\u00e1val<\/strong> is k\u00e9pesek vagyunk megn\u00f6velni <strong>az el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1m\u00e1t<\/strong>. Ezt az a jelens\u00e9g okozza, melyet <strong>az \u00e9lelmiszerek termikus hat\u00e1s\u00e1nak<\/strong> neveznek. A <strong>metabolizmusunk<\/strong> az \u00e9lelmiszer bevitel\u00e9re<strong> a kiadott energia megn\u00f6vel\u00e9s\u00e9vel<\/strong> <strong>reag\u00e1l<\/strong> olyan folyamatokon kereszt\u00fcl, mint az <strong>em\u00e9szt\u00e9s, a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1sa<\/strong>, valamint azok <strong>lerak\u00f3d\u00e1sa<\/strong>. M\u00e1s t\u00e1panyagokkal \u00f6sszehasonl\u00edtva <strong>a feh\u00e9rj\u00e9k termikus hat\u00e1sa 20 \u2013 30 %-kal l\u00e1tv\u00e1nyosabb<\/strong>, mik\u00f6zben a <strong>sz\u00e9nhidr\u00e1tok 5 \u2013 10 %<\/strong>-os szinten vannak, a zs\u00edrok pedig csak <strong>0 \u2013 3 %<\/strong>-ot \u00e9rnek el. <span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l enn\u00e9l t\u00f6bbet is megtudni a feh\u00e9rj\u00e9r\u0151l \u00e9s a fogyaszt\u00e1s\u00e1r\u00f3l? Olvasd el a cikk\u00fcnket &#8211; <a href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=HU-FBNF-blog%20\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">Mikor \u00e9s mennyi feh\u00e9rj\u00e9t fogyasszunk el a maxim\u00e1lis eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben?<\/span><\/span><\/a><\/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_1416.jpg\" alt=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\" width=\"843\" height=\"562\" title=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"\/><\/figure><\/div>\n\n\n\n<p>B\u00edzunk benne, hogy ha betartj\u00e1tok ezeket a tippeket, gyorsan \u00e9s hat\u00e9konyan el\u00e9rhetitek a fitness c\u00e9ljaitokat. A kulcs a <strong>kiegyens\u00falyozott \u00e9trend, elegend\u0151 mennyis\u00e9g\u0171 folyad\u00e9k \u00e9s pihen\u00e9s.<\/strong> Ne feledkezz meg, hogy az \u00e1tgondolt<strong> \u00e9letm\u00f3d v\u00e1ltoztat\u00e1s<\/strong> sokkal hat\u00e9konyabb, mint a gyors di\u00e9ta. Az <strong>eg\u00e9szs\u00e9g<\/strong> azonban elegend\u0151 <strong>motiv\u00e1ci\u00f3 az \u00e9letm\u00f3d megv\u00e1ltoztat\u00e1s\u00e1ra<\/strong>. Sok sikert k\u00edv\u00e1nunk nektek! Ha szeretn\u00e9tek, hogy a bar\u00e1taitok is tudom\u00e1st szerezzenek err\u0151l a cikkr\u0151l, ne habozzatok \u00e9s <strong>t\u00e1mogass\u00e1tok megoszt\u00e1ssal<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><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\"><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>Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.<\/p>\n","protected":false},"author":25,"featured_media":110267,"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":[89],"tags":[6480,6276,6372,7440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252332","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hogyan-fogyjunk-le","8":"tag-dieta-hu","9":"tag-feherje","10":"tag-fogyas","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>A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.\" \/>\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\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-05T04:58:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T14:54:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\",\"datePublished\":\"2019-10-05T04:58:00+00:00\",\"dateModified\":\"2023-08-30T14:54:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\"},\"wordCount\":3681,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\",\"keywords\":[\"di\u00e9ta\",\"feh\u00e9rje\",\"fogy\u00e1s\",\"testzs\u00edr\"],\"articleSection\":[\"Hogyan fogyjunk le\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\",\"name\":\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\",\"datePublished\":\"2019-10-05T04:58:00+00:00\",\"dateModified\":\"2023-08-30T14:54:58+00:00\",\"description\":\"Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz - GymBeam Blog","description":"Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/","og_type":"article","og_title":"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz - GymBeam Blog","og_description":"Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.","og_url":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/","og_site_name":"GymBeam Blog","article_published_time":"2019-10-05T04:58:00+00:00","article_modified_time":"2023-08-30T14:54:58+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz","datePublished":"2019-10-05T04:58:00+00:00","dateModified":"2023-08-30T14:54:58+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/"},"wordCount":3681,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png","keywords":["di\u00e9ta","feh\u00e9rje","fogy\u00e1s","testzs\u00edr"],"articleSection":["Hogyan fogyjunk le"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/","url":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/","name":"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png","datePublished":"2019-10-05T04:58:00+00:00","dateModified":"2023-08-30T14:54:58+00:00","description":"Ker\u00fcld el azokat a hib\u00e1kat, melyek g\u00e1tolnak a jobb kin\u00e9zet el\u00e9r\u00e9s\u00e9ben. A cikk\u00fcnkb\u0151l megismerhetitek a 7 leggyakoribb hib\u00e1t, melyek h\u00e1tr\u00e1ltatj\u00e1k a sikeres di\u00e9t\u00e1t.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_7_najcastejsich_chyb_pri_chudnuti.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/a-7-leggyakoribb-hiba-amit-a-dieta-soran-elkovethetsz\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"A 7 leggyakoribb hiba, amit a di\u00e9ta sor\u00e1n elk\u00f6vethetsz"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/252332","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=252332"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/252332\/revisions"}],"predecessor-version":[{"id":492243,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/252332\/revisions\/492243"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/110267"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=252332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=252332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=252332"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=252332"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=252332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}