{"id":252743,"date":"2021-05-08T10:43:01","date_gmt":"2021-05-08T08:43:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252743"},"modified":"2023-12-08T11:59:49","modified_gmt":"2023-12-08T10:59:49","slug":"10-tipp-az-egeszseges-testtomegnoveleshez","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/","title":{"rendered":"10 tipp az eg\u00e9szs\u00e9ges testt\u00f6megn\u00f6vel\u00e9shez"},"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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#Miert_hizik_az_egyik_ember_mar_a_levegobol_amit_belelegez_es_masok_miert_nem_hiznak_barmennyire_is_probalkoznak\" title=\"Mi\u00e9rt h\u00edzik az egyik ember m\u00e1r a leveg\u0151b\u0151l, amit bel\u00e9legez, \u00e9s m\u00e1sok mi\u00e9rt nem h\u00edznak, b\u00e1rmennyire is pr\u00f3b\u00e1lkoznak?\">Mi\u00e9rt h\u00edzik az egyik ember m\u00e1r a leveg\u0151b\u0151l, amit bel\u00e9legez, \u00e9s m\u00e1sok mi\u00e9rt nem h\u00edznak, b\u00e1rmennyire is pr\u00f3b\u00e1lkoznak?<\/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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#1_Annyi_energiat_juttass_be_amennyire_a_testednek_az_egeszseges_novekedeshez_szuksege_van\" title=\"1. Annyi energi\u00e1t juttass be, amennyire a testednek az eg\u00e9szs\u00e9ges n\u00f6veked\u00e9shez sz\u00fcks\u00e9ge van\">1. Annyi energi\u00e1t juttass be, amennyire a testednek az eg\u00e9szs\u00e9ges n\u00f6veked\u00e9shez sz\u00fcks\u00e9ge van<\/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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#2_Allits_ossze_egy_egeszseges_etrendet_a_sulygyarapodas_erdekeben\" title=\"2. \u00c1ll\u00edts \u00f6ssze egy eg\u00e9szs\u00e9ges \u00e9trendet a s\u00falygyarapod\u00e1s \u00e9rdek\u00e9ben\">2. \u00c1ll\u00edts \u00f6ssze egy eg\u00e9szs\u00e9ges \u00e9trendet a s\u00falygyarapod\u00e1s \u00e9rdek\u00e9ben<\/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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#3_Egyel_nagyobb_adagokat_es_hasznalj_nagyobb_tanyerokat\" title=\"3. Egy\u00e9l nagyobb adagokat \u00e9s haszn\u00e1lj nagyobb t\u00e1ny\u00e9rokat\">3. Egy\u00e9l nagyobb adagokat \u00e9s haszn\u00e1lj nagyobb t\u00e1ny\u00e9rokat<\/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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#4_Gondoskodj_elegendo_feherjebevitelrol\" title=\"4. Gondoskodj elegend\u0151 feh\u00e9rjebevitelr\u0151l\">4. Gondoskodj elegend\u0151 feh\u00e9rjebevitelr\u0151l<\/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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#5_Egyel_ahanyszor_csak_szeretnel_es_hozd_letre_az_eteleid_sajat_szemelyes_rendszeret\" title=\"5. Egy\u00e9l, ah\u00e1nyszor csak szeretn\u00e9l, \u00e9s hozd l\u00e9tre az \u00e9teleid saj\u00e1t szem\u00e9lyes rendszer\u00e9t\">5. Egy\u00e9l, ah\u00e1nyszor csak szeretn\u00e9l, \u00e9s hozd l\u00e9tre az \u00e9teleid saj\u00e1t szem\u00e9lyes rendszer\u00e9t<\/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\/10-tipp-az-egeszseges-testtomegnoveleshez\/#6_Sportolj_es_osszpontosits_az_edzes_elotti_es_utani_taplalkozasra\" title=\"6. Sportolj \u00e9s \u00f6sszpontos\u00edts az edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni t\u00e1pl\u00e1lkoz\u00e1sra\">6. Sportolj \u00e9s \u00f6sszpontos\u00edts az edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni t\u00e1pl\u00e1lkoz\u00e1sra<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/#7_Mindig_legyen_keznel_egy_kis_nasi\" title=\"7. Mindig legyen k\u00e9zn\u00e9l egy kis nasi&nbsp;\">7. Mindig legyen k\u00e9zn\u00e9l egy kis nasi&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/#8_Taplalobb_es_energiahatekonyabb_etelek_keszitese\" title=\"8. T\u00e1pl\u00e1l\u00f3bb \u00e9s energiahat\u00e9konyabb \u00e9telek k\u00e9sz\u00edt\u00e9se\">8. T\u00e1pl\u00e1l\u00f3bb \u00e9s energiahat\u00e9konyabb \u00e9telek k\u00e9sz\u00edt\u00e9se<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/#9_Etkezz_gyorsabban\" title=\"9. \u00c9tkezz gyorsabban\">9. \u00c9tkezz gyorsabban<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/#10_Hasznald_ki_az_etrend-kiegeszitok_es_a_folyekony_tapanyagok_erejet\" title=\"10. Haszn\u00e1ld ki az \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e9s a foly\u00e9kony t\u00e1panyagok erej\u00e9t\">10. Haszn\u00e1ld ki az \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e9s a foly\u00e9kony t\u00e1panyagok erej\u00e9t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-az-egeszseges-testtomegnoveleshez\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Te is az a fajta vagy, akik reggelit\u0151l estig esznek, demindegy mennyire pr\u00f3b\u00e1lkoznak, nem h\u00edznak? Nos, j\u00f3 helyen&nbsp; j\u00e1rsz, mert mutatunk <strong>n\u00e9h\u00e1ny m\u00f3dot<\/strong>, <strong>hogyan h\u00edzz eg\u00e9szs\u00e9gesen<\/strong>. B\u00e1r a legt\u00f6bb ember \u00e1ltal\u00e1ban az ellenkez\u0151 probl\u00e9m\u00e1val k\u00fczd, \u00e9s \u00fagy gondolja, hogy m\u00e1r a bel\u00e9legzett leveg\u0151t\u0151l is h\u00edzik, vannak k\u00f6z\u00f6tt\u00fcnk olyanok, akik aamiatt s\u00edrnak, mert olyan gyors az anyagcser\u00e9j\u00fck \u00e9s az energia \u00e9get\u00e9s\u00fck, mint egy nukle\u00e1ris reakci\u00f3 sebess\u00e9ge. Felmer\u00fcl teh\u00e1t a k\u00e9rd\u00e9s, hogy vannak-e olyan m\u00f3dszerek, amelyek seg\u00edthetik \u0151ket a h\u00edz\u00e1sban?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Term\u00e9szetesen csak meg kell \u00e9rtened az&nbsp; energiaegyens\u00faly alapvet\u0151 mint\u00e1it, \u00e9s <strong>el kell kezdened t\u00f6bb energi\u00e1t fogyasztani<\/strong>. De ez nem azt jelenti, hogy le kell t\u00e1madod a gyorskaj\u00e1kat, minden nap 10.000 kcal kih\u00edv\u00e1s v\u00e1r r\u00e1d a kedvenc fitnesz terveiddel egy\u00fctt, \u00e9s fagylaltos dobozok meg pizz\u00e1s dobozok halmoz\u00f3dnak fel otthon. Eg\u00e9szs\u00e9gesebben, hat\u00e9konyabban \u00e9s a <strong>zs\u00edr<\/strong> sz\u00fcks\u00e9gtelen <strong>n\u00f6veked\u00e9se n\u00e9lk\u00fcl<\/strong> is el\u00e9rhet\u0151.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r a&nbsp;modern&nbsp;fejlett vil\u00e1gban&nbsp;<strong>t\u00f6bb a t\u00fals\u00falyos vagy&nbsp; elh\u00edzott ember<\/strong>, az energiabevitel hi\u00e1ny\u00e1b\u00f3l ad\u00f3d\u00f3 <strong>sov\u00e1nys\u00e1g<\/strong> probl\u00e9m\u00e1ja tov\u00e1bbra is probl\u00e9m\u00e1t jelent. Ez \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 a nem megfelel\u0151 mikrot\u00e1panyag-bevitellel \u00e9s sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1val, bele\u00e9rtve a <strong>legyeng\u00fclt immunrendszert, a cs\u00f6kkent nemz\u0151k\u00e9pess\u00e9get, a hajhull\u00e1st<\/strong>, a sz\u00e1raz b\u0151rt vagy a csonts\u0171r\u0171s\u00e9g cs\u00f6kken\u00e9s\u00e9t \u00e9s azt, hogy k\u00f6nnyebben t\u00f6rik a csont. <span style=\"color: #ff6600\">[1-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek a probl\u00e9m\u00e1k nagyr\u00e9szt <strong>azokn\u00e1l a n\u0151kn\u00e9l felt\u0171n\u0151bbek<\/strong>, akik a <strong>drasztikusan korl\u00e1tozott<\/strong> <strong>energiabevitellel \u00e9s t\u00falzott testmozg\u00e1ssal<\/strong> \u00f6sszhangban pr\u00f3b\u00e1lnak t\u00f6k\u00e9letes fizikumot el\u00e9rni. Ennek eredm\u00e9nyek\u00e9ppen ez nemcsak a menstru\u00e1ci\u00f3 \u00e9s a term\u00e9kenys\u00e9g cs\u00f6kken\u00e9s\u00e9hez vezet, hanem sz\u00e1mos m\u00e1s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9ma kialakul\u00e1s\u00e1hoz is. A f\u00e9rfiakn\u00e1l a havibaj kiv\u00e9tel\u00e9vel szinte ugyanezek a neh\u00e9zs\u00e9geik jelentkezhetnek. Ezen k\u00edv\u00fcl a t\u00falzott sportterhel\u00e9s \u00e9s az el\u00e9gtelen energiabevitel kombin\u00e1ci\u00f3ja a <strong>hormonegyens\u00faly zavar\u00e1hoz \u00e9s tesztoszteronszint cs\u00f6kken\u00e9shez vezet a szervezetben<\/strong>. [8\u201310]<\/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\">Hogyan kezelhet\u0151 ez a helyzet?<\/h3>\n\n\n\n<p><strong>N\u00f6veld az energiabevitelt,<\/strong> \u00e9s eg\u00e9szs\u00e9ges \u00e9trendb\u0151l juttass be annyi kal\u00f3ri\u00e1t \u00e9s mikrot\u00e1panyagot, amennyire a szervezetednek val\u00f3j\u00e1ban sz\u00fcks\u00e9ge van, valamint hagyj <strong>id\u0151t a fel\u00e9p\u00fcl\u00e9sre<\/strong>. Ezek azonban a t\u00f6k\u00e9letes fizikum ut\u00e1ni v\u00e1gy n\u00e9mileg s\u00falyosabb k\u00f6vetkezm\u00e9nyei, ami sajnos nem kiv\u00e9tel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"S\u00falygyarapod\u00e1s eg\u00e9szs\u00e9gesen\" class=\"wp-image-227997\" style=\"width:843px;height:562px\" title=\"S\u00falygyarapod\u00e1s eg\u00e9szs\u00e9gesen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Miert_hizik_az_egyik_ember_mar_a_levegobol_amit_belelegez_es_masok_miert_nem_hiznak_barmennyire_is_probalkoznak\"><\/span>Mi\u00e9rt h\u00edzik az egyik ember m\u00e1r a leveg\u0151b\u0151l, amit bel\u00e9legez, \u00e9s m\u00e1sok mi\u00e9rt nem h\u00edznak, b\u00e1rmennyire is pr\u00f3b\u00e1lkoznak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Keresd&nbsp;a&nbsp;v\u00e1laszt&nbsp;hol&nbsp;a&nbsp;k\u00fcl\u00f6nbs\u00e9g&nbsp;k\u00e9t&nbsp;ember&nbsp;k\u00f6z\u00f6tt&nbsp;az<\/strong>&nbsp; energia\u00e9get\u00e9s\u00e9ben. Karl \u00e9s John<strong> egypet\u00e9j\u0171 ikrek<\/strong>. Mindketten 30 \u00e9vesek, 183 cm magasak, 75 kil\u00f3sak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Karl&nbsp;<\/strong>\u00fcl\u0151&nbsp;munk\u00e1t&nbsp;v\u00e9gez,&nbsp;\u00e9s&nbsp;a&nbsp;szabadidej\u00e9ben&nbsp;heti&nbsp;h\u00e1romszor&nbsp;kocog.<\/li>\n\n\n\n<li><strong>John<\/strong>&nbsp;az erd\u0151ben dolgozik, \u00e9s nagyon megterhel\u0151 k\u00e9t kezi munk\u00e1t v\u00e9gez. Munka ut\u00e1n minden nap sportol, \u00e9s az edz\u0151termet, fut\u00e1st \u00e9s ker\u00e9kp\u00e1roz\u00e1st v\u00e1ltogatja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor a k\u00e9t testv\u00e9r tal\u00e1lkozik, <strong>Karl panaszkodik Johnnak,&nbsp; hogy \u00fcgyelnie kell arra, hogy ne t\u00fal sokat h\u00edzzon. M\u00e1sr\u00e9szr\u0151l viszont John azt mondja, hogy h\u00edzni szeretne<\/strong>, de egyszer\u0171en m\u00e1r nem tud t\u00f6bb \u00e9telt mag\u00e1ba pump\u00e1lni. Panaszkodnak egym\u00e1snak, \u00e9s egyet\u00e9rtenek abban, hogy j\u00f3 lenne ha <strong>cser\u00e9lni<\/strong> <strong>tudn\u00e1nak az anyagcser\u00e9j\u00fckben<\/strong>. De az seg\u00edtene?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nos, ez nem seg\u00edtene<\/strong>, mert a k\u00fcl\u00f6nbs\u00e9g nem a szupergyors vagy lelassult anyagcsere, hanem az <strong>\u00e9letm\u00f3djuk elt\u00e9r\u0151<\/strong> <strong>energiaig\u00e9nye<\/strong>. John ak\u00e1r napi 2 000-3 000 kcal-lal is t\u00f6bbet ehet, mint Karl, \u00e9s megtartja a s\u00faly\u00e1t. Ha szeretn\u00e9l t\u00f6bbet megtudni az energiafelhaszn\u00e1l\u00e1sr\u00f3l, olvasd el cikk\u00fcnket <strong><span style=\"color: #ff6600\">Mi a legfontosabb t\u00e9nyez\u0151 a fogy\u00e1sn\u00e1l?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vess\u00fcnk egy pillant\u00e1st arra, hogyan h\u00edzhatunk eg\u00e9szs\u00e9gesen, \u00e9s \u00e9rthet\u00fcnk meg t\u00f6bbet arr\u00f3l, hogy <strong>mit is jelent t\u00f6bbet enni<\/strong>. Nem akarsz t\u00fal sok zs\u00edrt felszedni, ugye?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"Mi\u00e9rt h\u00edzik az egyik ember m\u00e1r a bel\u00e9legzett leveg\u0151t\u0151l, \u00e9s m\u00e1sok mi\u00e9rt nem h\u00edznak, m\u00e9g akkor sem, ha mindent megesznek, amit megk\u00edv\u00e1nnak?\" class=\"wp-image-227983\" style=\"width:843px;height:562px\" title=\"Mi\u00e9rt h\u00edzik az egyik ember m\u00e1r a bel\u00e9legzett leveg\u0151t\u0151l, \u00e9s m\u00e1sok mi\u00e9rt nem h\u00edznak, m\u00e9g akkor sem, ha mindent megesznek, amit megk\u00edv\u00e1nnak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Annyi_energiat_juttass_be_amennyire_a_testednek_az_egeszseges_novekedeshez_szuksege_van\"><\/span>1. Annyi energi\u00e1t juttass be, amennyire a testednek az eg\u00e9szs\u00e9ges n\u00f6veked\u00e9shez sz\u00fcks\u00e9ge van<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A helyes energiabevitel be\u00e1ll\u00edt\u00e1sa<\/strong> egy j\u00f3l \u00f6ssze\u00e1ll\u00edtott men\u00fcvel kezd\u0151dik. Ahhoz, hogy h\u00edzz, kicsit t\u00f6bb energi\u00e1t kell fogyasztanod, mint amennyire sz\u00fcks\u00e9ged van, \u00e9s megfelel\u0151 \u00e9trenden kereszt\u00fcl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A&nbsp;testt\u00f6megn\u00f6veked\u00e9s&nbsp;lass\u00edt\u00e1sa&nbsp;\u00e9rdek\u00e9ben&nbsp;a&nbsp;felt\u00e9tlen\u00fcl&nbsp;sz\u00fcks\u00e9ges mennyis\u00e9gen fel\u00fcl<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>10%-kal<\/strong> n\u00f6veld&nbsp; energiabeviteled, ezzel tart\u00f3san fenn tudod tartani a testt\u00f6meged. Ami a kal\u00f3ri\u00e1kat illeti, a legt\u00f6bb ember sz\u00e1m\u00e1ra ez k\u00f6r\u00fclbel\u00fcl <strong>200-300 extra kal\u00f3ri\u00e1t jelent naponta<\/strong>.<\/li>\n\n\n\n<li><strong>A&nbsp;testt\u00f6megn\u00f6veked\u00e9s&nbsp;felgyors\u00edt\u00e1sa&nbsp;&nbsp;\u00e9rdek\u00e9ben<\/strong> a felt\u00e9tlen\u00fcl sz\u00fcks\u00e9ges mennyis\u00e9gen fel\u00fcl k\u00f6r\u00fclbel\u00fcl <strong>10-20%-kal<\/strong> n\u00f6veld energiabeviteled, ezzel tart\u00f3san fenn tudod tartani a testt\u00f6meged. Ami a kal\u00f3ri\u00e1kat illeti, a legt\u00f6bb ember sz\u00e1m\u00e1ra ez k\u00f6r\u00fclbel\u00fcl <strong>200-700 extra kal\u00f3ri\u00e1t jelent naponta<\/strong>. Magasabb kal\u00f3riabevitel eset\u00e9n azzal is sz\u00e1molnod kell, hogy t\u00f6bb zs\u00edrt szedsz fel.<\/li>\n\n\n\n<li><strong>A lehet\u0151 legkevesebb zs\u00edrsz\u00f6vettel t\u00f6rt\u00e9n\u0151 s\u00falygyarapod\u00e1s<\/strong> \u00e9rdek\u00e9ben a napi bevitelt nagyj\u00e1b\u00f3l <strong>250 kcal-lal n\u00f6velheted<\/strong>. <span style=\"color: #ff6600\">[11-12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ha&nbsp;&nbsp;&nbsp;a&nbsp;m\u00faltban&nbsp;m\u00e1r&nbsp;t\u00f6bb&nbsp;di\u00e9t\u00e1t&nbsp;is&nbsp;kipr\u00f3b\u00e1lt\u00e1l<\/strong>, el\u0151fordulhat, hogy a szervezeted m\u00e9g nem \u00e9p\u00fclt fel ezekb\u0151l, \u00e9s <strong>adapt\u00edv h\u0151termel\u00e9s<\/strong> form\u00e1j\u00e1bantal\u00e1n&nbsp; \u201elass\u00fa a metabolizmusod\u201d. Mit is jelent ez a kifejez\u00e9s?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az adapt\u00edv h\u0151termel\u00e9s <strong>az energiakibocs\u00e1t\u00e1s v\u00e1rtn\u00e1l nagyobb m\u00e9rt\u00e9k\u0171 cs\u00f6kkent\u00e9s\u00e9rt \u00e9s a fogy\u00e1s kisz\u00e1m\u00edthat\u00f3s\u00e1g\u00e1\u00e9rt<\/strong> felel\u0151s. Ez a felt\u00e9telezett sz\u00e1m\u00edt\u00e1st\u00f3l <strong>10-15 %<\/strong>-kal vagy k\u00f6r\u00fclbel\u00fcl <strong>50-500 kcal<\/strong>-al t\u00e9rhet el. Ez\u00e9rt ebben az esetben a <strong>jelenlegi megemelt kal\u00f3riabevitelb\u0151l kell visszavenned<\/strong>, nem pedig a kalkul\u00e1lt makrot\u00e1panyagok mennyis\u00e9g\u00e9b\u0151l. <span style=\"color: #ff6600\">[13\u201316] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A s\u00falygyarapod\u00e1shoz&nbsp; sz\u00fcks\u00e9ges aj\u00e1nlott energiabevitelt <strong>online makrot\u00e1panyag-kalkul\u00e1torunk<\/strong> seg\u00edts\u00e9g\u00e9vel sz\u00e1m\u00edthatod ki, amely figyelembe veszi az edz\u00e9s rended is. Ha szeretn\u00e9l t\u00f6bbet megtudni a helyes energiabevitelr\u0151l, olvasd el cikk\u00fcnket <strong><span style=\"color: #ff6600\">Hogyan sz\u00e1moljuk ki az energia vagy makrot\u00e1panyagok bevitel\u00e9t a fogy\u00e1shoz vagy az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Allits_ossze_egy_egeszseges_etrendet_a_sulygyarapodas_erdekeben\"><\/span>2. \u00c1ll\u00edts \u00f6ssze egy eg\u00e9szs\u00e9ges \u00e9trendet a s\u00falygyarapod\u00e1s \u00e9rdek\u00e9ben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Egy&nbsp;racion\u00e1lis,&nbsp;&nbsp;eg\u00e9szs\u00e9ges&nbsp;&nbsp;\u00e9trend&nbsp;alapelvei&nbsp;mindig&nbsp;\u00e9rv\u00e9nyesek<\/strong>, \u00e9s dupl\u00e1n vonatkoznak a s\u00falygyarapod\u00e1sra. Az <strong>emberi test nem egy bels\u0151&nbsp;<\/strong> <strong>\u00e9g\u00e9s\u0171 motor<\/strong>, ez\u00e9rt az \u00e9lelmiszer nem tekinthet\u0151 kiz\u00e1r\u00f3lag energiaforr\u00e1snak. Az \u00e9trenden kereszt\u00fcl elegend\u0151 mennyis\u00e9g\u0171 vitamint, \u00e1sv\u00e1nyi anyagot, nyomelemet \u00e9s m\u00e1s bioakt\u00edv anyagot, p\u00e9ld\u00e1ul antioxid\u00e1nst kell bejuttatnunk. Csak \u00edgy adhatjuk meg a testnek mindazt, amire sz\u00fcks\u00e9ge van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy<strong> eg\u00e9szs\u00e9ges men\u00fc<\/strong> seg\u00edt az eg\u00e9szs\u00e9ges \u00e9trend kialak\u00edt\u00e1s\u00e1ban. Ha az \u00e9trendedben n\u00f6velned kell az energiamennyis\u00e9get, elegend\u0151 lehet egyszer\u0171en a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gek <\/a>mennyis\u00e9g\u00e9nek cs\u00f6kkent\u00e9se a sz\u00e9nhidr\u00e1tok vagy az eg\u00e9szs\u00e9ges zs\u00edrok rov\u00e1s\u00e1ra<\/strong>, att\u00f3l f\u00fcgg, mi a c\u00e9lod. Az is seg\u00edthet, ha<strong> el\u0151sz\u00f6r a feh\u00e9je-, \u00e9s sz\u00e9nhidr\u00e1tfogyaszt\u00e1sra \u00f6sszpontos\u00edtasz<\/strong>, \u00e9s a gy\u00fcm\u00f6lcs\u00f6ket vagy z\u00f6lds\u00e9geket a v\u00e9g\u00e9re hagyod. De ne feledd, hogy naponta legal\u00e1bb 400 gramm z\u00f6lds\u00e9get \u00e9s 200 gramm gy\u00fcm\u00f6lcs\u00f6t el kell fogyasztanod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9s ha<strong> szuper \u00e9teleket f\u0151z\u00f6l<\/strong>, hozz\u00e1adhatsz illatos f\u0171szereket, friss gy\u00f3gyn\u00f6v\u00e9nyeket, \u00e9s a v\u00e9g\u00e9n sz\u00f3 szerint folyni fog a ny\u00e1lad, \u00edgy val\u00f3sz\u00edn\u0171, hogy <strong>t\u00f6bbet fogsz enni<\/strong>, ezzel is n\u00f6velve az energiabevitelt, ami s\u00falygyarapod\u00e1shoz vezet. \u00c9s ne feledkezz meg a <strong>zs\u00edrr\u00f3l<\/strong>, <strong>ami az \u00edzek hordoz\u00f3ja<\/strong>, amit\u0151l a zs\u00edros sajtok, kr\u00e9msz\u00f3szok vagy kr\u00e9mes levesek olyan finomak lesznek. Ez\u00e9rt mindenk\u00e9ppen te k\u00e9sz\u00edtsd az \u00e9teled, haszn\u00e1ld ki a kedvenc illataidat \u00e9s \u00edzeidet, \u00e9s kezdd el a szagl\u00e1s \u00e9s l\u00e1t\u00e1s \u00e9rz\u00e9k\u00e9t az el\u0151ny\u00f6dre ford\u00edtani. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Feh\u00e9rjeforr\u00e1sok:<\/strong> h\u00fas, hal, tenger gy\u00fcm\u00f6lcsei, tej, tejterm\u00e9kek \u00e9s sajt, toj\u00e1s, h\u00fcvelyesek (bors\u00f3, bab, mindenf\u00e9le lencse, csicseribors\u00f3, edamame), \u00e1lgabonaf\u00e9l\u00e9k (hajdina, amar\u00e1nt, quinoa), tofu, tempeh, di\u00f3f\u00e9l\u00e9k, magvak, z\u00f6lds\u00e9gb\u0151l k\u00e9sz\u00fclt h\u00fasp\u00f3tl\u00f3k, finom \u00e9leszt\u0151, sav\u00f3feh\u00e9rje, n\u00f6v\u00e9nyek<\/li>\n\n\n\n<li><strong>Zs\u00edrforr\u00e1sok:<\/strong> di\u00f3f\u00e9l\u00e9k \u00e9s magvak, olajok, olajbogy\u00f3, avok\u00e1d\u00f3, vaj \u00e9s az \u00e1llati feh\u00e9rj\u00e9k term\u00e9szetes r\u00e9sz\u00e9t k\u00e9pez\u0151 egy\u00e9b zs\u00edrforr\u00e1sok.<\/li>\n\n\n\n<li><strong>&nbsp;Sz\u00e9nhidr\u00e1tforr\u00e1sok:<\/strong> teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1k \u00e9s gabonaf\u00e9l\u00e9k (zabk\u00e1sa, liszt, rizs, t\u00e9szta, keny\u00e9r \u00e9s s\u00fctem\u00e9nyek), \u00e1lgabonaf\u00e9l\u00e9k, burgonya \u00e9s \u00e9desburgonya, h\u00fcvelyesek, gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek.<\/li>\n\n\n\n<li>Ha \u00e9rdekel, hogy mi is az az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s, \u00e9s hogyan kell megtanulni eg\u00e9szs\u00e9gesen&nbsp; t\u00e1pl\u00e1lkozni, olvasd el cikk\u00fcnket <strong><span style=\"color: #ff6600\">Mi az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00e9s hogyan tanuljunk meg eg\u00e9szs\u00e9gesen \u00e9tkezni?<\/span><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg\" alt=\"Men\u00fc a s\u00falygyarapod\u00e1shoz\" class=\"wp-image-228011\" style=\"width:843px;height:787px\" title=\"Men\u00fc a s\u00falygyarapod\u00e1shoz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1124x1049.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-400x373.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___-1536x1433.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/accaa-V_-XyYX-yyyy-_-visual_en-_-OK-___.jpg 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"Hogyan n\u00f6veld a testt\u00f6meged ha nem megy?\" class=\"wp-image-228042\" title=\"Hogyan n\u00f6veld a testt\u00f6meged ha nem megy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1.jpeg 1365w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Egyel_nagyobb_adagokat_es_hasznalj_nagyobb_tanyerokat\"><\/span>3. Egy\u00e9l nagyobb adagokat \u00e9s haszn\u00e1lj nagyobb t\u00e1ny\u00e9rokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberek \u00e1ltal\u00e1ban <strong>t\u00f6bb \u00e9telt fogyasztanak el egy nagyobb m\u00e9ret\u0171 t\u00e1ny\u00e9rb\u00f3l<\/strong>,&nbsp; ez\u00e1ltal t\u00f6bb energi\u00e1t is juttatnak be, mint egy kisebbr\u0151l. Pr\u00f3b\u00e1ld ki ezt a strat\u00e9gi\u00e1t te magad is, \u00e9s <strong>nagyobb adagot egy\u00e9l<\/strong> <strong>f\u0151\u00e9tkez\u00e9sre<\/strong>. Az a 100 gramm f\u0151tt rizs a vacsora \u00e9s az eb\u00e9d mell\u00e9 240 extra kal\u00f3ri\u00e1t ad, ami egy\u00e1ltal\u00e1n nem kev\u00e9s. <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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Gondoskodj_elegendo_feherjebevitelrol\"><\/span>4. Gondoskodj elegend\u0151 feh\u00e9rjebevitelr\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A feh\u00e9rj\u00e9k a legfontosabb t\u00e1panyagok k\u00f6z\u00e9 tartoznak<\/strong>, mivel k\u00e9pesek serkenteni az izomfeh\u00e9rj\u00e9k termel\u00e9s\u00e9t (MPS-izomfeh\u00e9rje szint\u00e9zis), \u00e9s \u00edgy seg\u00edthetnek a azok megnagyobb\u00edt\u00e1s\u00e1ban \u00e9s az akt\u00edv testt\u00f6meg gyarapod\u00e1s\u00e1ban. <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<ul class=\"wp-block-list\">\n<li>Ha <strong>nem sportolsz<\/strong>, de akt\u00edvabb \u00e9letet \u00e9lsz, a feh\u00e9rjebeviteled nagyj\u00e1b\u00f3l <strong>testt\u00f6meg-kilogrammonk\u00e9nt 1,2-1,4 gramm k\u00f6z\u00e9 esik.<\/strong> <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li>Ha<strong> sportolsz<\/strong>, a feh\u00e9rjebevitelednek <strong>testt\u00f6meg-kilogrammonk\u00e9nt 1,4-2,2 gramm<\/strong> k\u00f6z\u00f6tt kell lennie. A fels\u0151 beviteli hat\u00e1r\u00e9rt\u00e9kek k\u00fcl\u00f6n\u00f6sen az er\u0151-sportol\u00f3kra vonatkoznak. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fenti online makrot\u00e1panyag-kalkul\u00e1torunk seg\u00edt az optim\u00e1lis feh\u00e9rjebevitel kisz\u00e1m\u00edt\u00e1s\u00e1ban. Ha <strong>nem tudod fedezni az optim\u00e1lis napi feh\u00e9rjebevitelt<\/strong> szil\u00e1rd \u00e9telekb\u0151l, seg\u00edthet egy min\u0151s\u00e9gi <strong><span style=\"color: #ff6600\">tejsav\u00f3<\/span><\/strong> vagy <strong>veg\u00e1n n\u00f6v\u00e9nyi feh\u00e9rje<\/strong>. Ha m\u00e1s feh\u00e9rjeforr\u00e1sok is \u00e9rdekelnek, olvasd el cikk\u00fcnket <strong><span style=\"color: #ff6600\">20 olyan \u00e9lelmiszer, amellyel k\u00f6nnyed\u00e9n hozz\u00e1adhatsz feh\u00e9rj\u00e9t az \u00e9trendedbe.<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Egyel_ahanyszor_csak_szeretnel_es_hozd_letre_az_eteleid_sajat_szemelyes_rendszeret\"><\/span>5. Egy\u00e9l, ah\u00e1nyszor csak szeretn\u00e9l, \u00e9s hozd l\u00e9tre az \u00e9teleid saj\u00e1t szem\u00e9lyes rendszer\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s aranyszab\u00e1lya a r\u00e1gcs\u00e1lnival\u00f3kkal megfelel\u0151en kieg\u00e9sz\u00edtett napi h\u00e1rom nagyobb \u00e9tkez\u00e9s<\/strong>. Azonban, ha \u00fagy gondolod, hogy a nap folyam\u00e1n kevesebb a nagyobb \u00e9tkez\u00e9s, \u00e9s nem \u00e9rzed \u00fagy, hogy egy nagy vacsora ut\u00e1n a kanap\u00e9ra kell d\u0151lj, \u00e9s \u00edgy \u201emegehetsz p\u00e1r kal\u00f3ri\u00e1t\u201d, akkor minden t\u00f6k\u00e9letesen rendben van. Mindenki m\u00e1sk\u00e9pp csin\u00e1lja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De ne ker\u00fclj olyan helyzetbe, hogy <strong>napk\u00f6zben szinte&nbsp; semmit sem eszel, este pedig bikak\u00e9nt t\u00e1madod meg a h\u0171t\u0151szekr\u00e9nyt<\/strong> \u00e9s a kamr\u00e1t, ahol megeszel mindent, ami a kezed \u00fcgy\u00e9be ker\u00fcl. Ennek semmi k\u00f6ze az em\u00e9szt\u0151rendszer eg\u00e9szs\u00e9g\u00e9hez. Ne feledd, hogy <strong>min\u00e9l t\u00f6bb lehet\u0151s\u00e9ged van a nap folyam\u00e1n enni, ann\u00e1l t\u00f6bb kal\u00f3ri\u00e1t fogsz fogyasztani.&nbsp;&nbsp;&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kal\u00f3ri\u00e1k megfelel\u0151 felt\u00f6lt\u00e9s\u00e9hez <strong>aj\u00e1nlatos k\u00e9szenl\u00e9tben tartani gyors, eg\u00e9szs\u00e9ges r\u00e1gcs\u00e1lnival\u00f3kat<\/strong>. Ily m\u00f3don a kedvenc gy\u00fcm\u00f6lcs\u00f6d joghurttal, feh\u00e9rje szelettel, egy mar\u00e9k mogyor\u00f3val vagy sz\u00e1r\u00edtott gy\u00fcm\u00f6lccsel vagy egy te\u00e1skan\u00e1lnyi <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/mogyorovajak\/\" class=\"ek-link\">mogyor\u00f3vajjal <\/a>j\u00f3 szolg\u00e1latot tehet.<\/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=\"3813,48031,53761,81547,81772,105346\" ><\/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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Sportolj_es_osszpontosits_az_edzes_elotti_es_utani_taplalkozasra\"><\/span>6. Sportolj \u00e9s \u00f6sszpontos\u00edts az edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni t\u00e1pl\u00e1lkoz\u00e1sra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"Testt\u00f6megn\u00f6vel\u00e9s f\u00e9rfiaknak\" class=\"wp-image-228084\" title=\"Testt\u00f6megn\u00f6vel\u00e9s f\u00e9rfiaknak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Amikor&nbsp;futni&nbsp;vagy&nbsp;edzeni&nbsp;m\u00e9sz,&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<strong>energi\u00e1t \u00e9getsz, amit p\u00f3tolni kell.<\/strong> Ez nem lehet akkora probl\u00e9ma, mert <strong>a fizikai aktivit\u00e1s \u00e1ltal\u00e1ban pozit\u00edv hat\u00e1ssal van az \u00e9tv\u00e1gyra<\/strong>. Ez lehet\u0151s\u00e9get ny\u00fajt arra is, hogy t\u00f6bb kal\u00f3ri\u00e1t fogyassz a k\u00f6vetkez\u0151 \u00e9tkez\u00e9sedhez sport ut\u00e1n. A t\u00e9ny azonban tov\u00e1bbra is az, hogy \u201e\u00e9tv\u00e1gy keletkez\u00e9s\u201d \u00e9szlelhet\u0151 a rendszeres sport sor\u00e1n, \u00e9s nem csak id\u0151nk\u00e9nt.<span style=\"color: #ff6600\"> [23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy 1 \u00f3r\u00e1s sportol\u00e1ssal \u00e1tlagosan 200-800 kcal-t lehet \u00e9getni az adott sport\u00e1gt\u00f3l, annak intenzit\u00e1s\u00e1t\u00f3l \u00e9s testt\u00f6megt\u0151l f\u00fcgg\u0151en. <strong>Ezeket az el\u00e9getett kal\u00f3ri\u00e1kat ezut\u00e1n megn\u00f6velt energiabevitellel kell kompenz\u00e1lni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Edz\u00e9s&nbsp;el\u0151tt&nbsp;k\u00f6r\u00fclbel\u00fcl&nbsp;egy&nbsp;\u00f3r\u00e1val&nbsp;egy\u00e9l&nbsp;egy&nbsp;falatot&nbsp;<\/strong>, esetleg gy\u00fcm\u00f6lcs \u00e9s joghurt, tejjel k\u00e9sz\u00edtett granola vagy&nbsp; <span style=\"color: #ff6600\">feh\u00e9rjeszelet<\/span> form\u00e1j\u00e1ban, hogy k\u00e9nyelmes legyen. \u00e9s ne \u00e9rezd magad elnehez\u00fclten edz\u00e9s k\u00f6zben. Az\u00e1ltal, hogy ell\u00e1tos energi\u00e1val a tested az edz\u00e9shez, tal\u00e1n a szem\u00e9lyes rekordodat is megd\u00f6ntheted.<\/li>\n\n\n\n<li><strong>S\u0151t, a testmozg\u00e1s ut\u00e1n ide\u00e1lis lehet\u0151s\u00e9g ny\u00edlik a regener\u00e1ci\u00f3s folyamatok gyors elind\u00edt\u00e1s\u00e1ra<\/strong> \u00e9s az izmokban tal\u00e1lhat\u00f3 \u201eel\u00e9getett\u201d glikog\u00e9n kieg\u00e9sz\u00edt\u00e9s\u00e9nek megkezd\u00e9s\u00e9re. A gyorsan em\u00e9szthet\u0151 sav\u00f3feh\u00e9rje seg\u00edt a s\u00e9r\u00fclt izmok regener\u00e1l\u00e1s\u00e1ban, \u00e9s a sz\u00e9nhidr\u00e1tok kieg\u00e9sz\u00edthet\u0151k ban\u00e1nnal, maltodextrinnel vagy m\u00e1s gyors energiaforr\u00e1ssal. <strong>Haszn\u00e1lhatsz<\/strong> <span style=\"color: #ff6600\"><strong>kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 t\u00f6megn\u00f6vel\u0151t<\/strong><\/span> is, amely megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t \u00e9s sz\u00e9nhidr\u00e1tot tartalmaz.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Olvass t\u00f6bbet a sporttev\u00e9kenys\u00e9g sor\u00e1n el\u00e9getett kal\u00f3ri\u00e1kr\u00f3l cikk\u00fcnkben <span style=\"color: #ff6600\"><strong>Hogyan vesz\u00edts\u00fcnk el egy kilogramm zs\u00edrt \u00e9s ez val\u00f3j\u00e1ban mennyi energi\u00e1t rejt?&nbsp;<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Mindig_legyen_keznel_egy_kis_nasi\"><\/span>7. Mindig legyen k\u00e9zn\u00e9l egy kis nasi&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nincs ann\u00e1l kellemetlenebb, mint amikor <strong>meg\u00e9hezel, \u00e9s nincs k\u00e9zn\u00e9l semmi megfelel\u0151<\/strong>. Hirtelen rosszabb kedved lesz, inger\u00fcltebbnek \u00e9rzed magad, \u00e9s megeszel mindent, ami a kezed \u00fcgy\u00e9be ker\u00fcl. Ha tudod, hogy a nap folyam\u00e1n sz\u00fcks\u00e9ged lesz 2-3 snack-re, v\u00e1ltoztasd meg az \u00e9trended, \u00e9s k\u00e9sz\u00edtsd el\u0151 azokat is a k\u00f6vetkez\u0151 napi \u00e9tellel egy\u00fctt. Egy kisebb <strong>feh\u00e9rjeszelet rakt\u00e1r<\/strong> az irod\u00e1ban vagy kamr\u00e1ban is megmenthet az \u00e9henhal\u00e1st\u00f3l.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Milyen harapnival\u00f3k j\u00f3k s\u00falygyarapod\u00e1shoz? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\u00e9ks\u00fctem\u00e9nyek.<\/strong> Egy darab min\u0151s\u00e9gi teljes ki\u0151rl\u00e9s\u0171 p\u00e9k\u00e1ru (bagett, cs\u00e1sz\u00e1rzyemle vagy 2 kisebb szelet keny\u00e9r) kr\u00e9msajttal, k\u00e9t szelet sonk\u00e1val, edami sajttal \u00e9s egy kem\u00e9nyre f\u0151tt toj\u00e1ssal, kedvenc z\u00f6lds\u00e9geddel egy uzsonn\u00e1s dobozban egy gyors \u00e9s t\u00e1pl\u00e1l\u00f3 harapnival\u00f3, amely \u00e1tlagosan <strong>350 kcal<\/strong>-t tartalmaz.<\/li>\n\n\n\n<li>Snack \u00fcveg. Csak vegy\u00e9l el\u0151 egy \u00fcres mogyor\u00f3vajas \u00fcveget \u00e9s r\u00e9tegezz fokozatosan teljes zs\u00edrtartalm\u00fa joghurtot, Skyrt vagy g\u00f6r\u00f6g joghurtot, chiamagot, \u00e9s v\u00e9g\u00fcl d\u00edsz\u00edtsd a poharat a kedvenc friss vagy liofiliz\u00e1lt gy\u00fcm\u00f6lcs\u00f6ddel \u00e9s egy kan\u00e1l mogyor\u00f3vajjal.&nbsp;&nbsp;Egy ilyen r\u00e1gcs\u00e1lnival\u00f3 <strong>\u00e1tlagosan kb. 550 kcal<\/strong>, a joghurt fajlagos zs\u00edrtartalm\u00e1t\u00f3l \u00e9s a mogyor\u00f3vaj mennyis\u00e9g\u00e9t\u0151l f\u00fcgg\u0151en.<\/li>\n\n\n\n<li><strong>&nbsp;Megk\u00f3stolhatod&nbsp;az&nbsp;erjesztett&nbsp;m\u00e1snapos&nbsp;zabk\u00e1s\u00e1t&nbsp;is<\/strong>, amely&nbsp; \u00f6sszetett, k\u00f6nnyen em\u00e9szthet\u0151 r\u00e1gcs\u00e1lnival\u00f3. Ez \u00e1tlagosan k\u00f6r\u00fclbel\u00fcl <strong>279 kcal<\/strong> adagot tartalmaz adagonk\u00e9nt, \u00e9s az elk\u00e9sz\u00edt\u00e9si m\u00f3dja megtal\u00e1lhat\u00f3 cikk\u00fcnkben <strong><span style=\"color: #ff6600\">Fitness recept: Ferment\u00e1lt m\u00e1snapos zabk\u00e1sa di\u00f3f\u00e9l\u00e9kkel \u00e9s gy\u00fcm\u00f6lcs\u00f6kkel.&nbsp;&nbsp;<\/span><\/strong><\/li>\n\n\n\n<li>A <strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3s <\/a>chia <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/puding-hu\/\" class=\"ek-link\"><strong>puding<\/strong> <\/a>is j\u00f3l j\u00f6n, ha h\u0171t\u0151szekr\u00e9nyben el\u0151 van k\u00e9sz\u00edtve, ha net\u00e1n \u00e9dess\u00e9gre v\u00e1gyn\u00e1l. \u00c1tlagosan <strong>k\u00f6r\u00fclbel\u00fcl 214<\/strong> <strong>kcal<\/strong>-t tartalmaz egy adag, \u00e9s az elk\u00e9sz\u00edt\u00e9s\u00e9re vonatkoz\u00f3 utas\u00edt\u00e1sok megtal\u00e1lhat\u00f3k itt: <span style=\"color: #ff6600\"><strong>Fitness recept: T\u00far\u00f3s chiapuding gy\u00fcm\u00f6lcs\u00f6kkel. <\/strong><\/span><\/li>\n\n\n\n<li><strong>Minden&nbsp;gy\u00fcm\u00f6lcs<\/strong> sz\u00e1mos mikrot\u00e1panyagot, energi\u00e1t \u00e9s rostot tartalmaz, amelyek&nbsp; n\u00e9lk\u00fcl\u00f6zhetetlenek az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9shez. Ha kihaszn\u00e1lod a gy\u00fcm\u00f6lcs- \u00e9s feh\u00e9rjeszeleteket vagy kekszeket, b\u00e1rmikor min\u0151s\u00e9gi harapnival\u00f3t ehetsz. Egy nagyobb <strong>ban\u00e1n \u00e9s <span style=\"color: #ff6600\">MoiM\u00fcv&nbsp;Protein&nbsp;Cookie<\/span><\/strong>&nbsp;&nbsp;&nbsp;&nbsp;<strong>kb.&nbsp;400&nbsp;kcal<\/strong>-t biztos\u00edt.<\/li>\n\n\n\n<li>J\u00f3, ha a <strong>kedvenc mogyor\u00f3vajadb\u00f3l<\/strong> van otthon a sp\u00e1jzban \u00e9s a biztons\u00e1g kedv\u00e9\u00e9rt a munkahelyeden is. Ha <strong>egy \u00e1tlagos<\/strong> t<strong>e\u00e1skan\u00e1llal (15 g) eszel, k\u00f6r\u00fclbel\u00fcl 90 kcal-t juttatsz be<\/strong> min\u0151s\u00e9gi zs\u00edrok, sz\u00e9nhidr\u00e1tok \u00e9s feh\u00e9rj\u00e9k form\u00e1j\u00e1ban.<\/li>\n\n\n\n<li><strong>M\u00e9g a <span style=\"color: #ff6600\">magvak<\/span><\/strong> is tartalmaznak eg\u00e9szs\u00e9ges zs\u00edrokat, \u00e9s min\u0151s\u00e9gienergi\u00e1t biztos\u00edtanak a szervezetnek. Egy mar\u00e9k (30 g = + &#8211; 10 db) <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kesudio\/\" class=\"ek-link\">kesudi\u00f3val <\/a><strong>k\u00f6r\u00fclbel\u00fcl 170 kcal<\/strong>-t juttatsz a szervezetedbe.<\/li>\n\n\n\n<li>A <span style=\"color: #ff6600\"><strong>feh\u00e9rjeszeletek \u00e9s kekszek<\/strong><\/span> eg\u00e9szs\u00e9ges harapnival\u00f3k arra az esetre, ha a nap b\u00e1rmely szak\u00e1ban k\u00eds\u00e9rteni kezdene az \u00e9dess\u00e9g ir\u00e1tni s\u00f3v\u00e1rg\u00e1s, min\u0151s\u00e9gi feh\u00e9rj\u00e9ket szeretn\u00e9l enni, vagy csak valami \u00e9deset k\u00edv\u00e1nsz. Egy feh\u00e9rjeszelet \u00e1tlagosan k\u00f6r\u00fclbel\u00fcl 200 kcal-t, egy feh\u00e9rj\u00e9s keksz pedig k\u00f6r\u00fclbel\u00fcl 300 kcal-t tartalmaz.<\/li>\n\n\n\n<li>Az <span style=\"color: #ff6600\"><strong>energia- \u00e9s m\u0171zliszeletek<\/strong><\/span>egyszer\u0171 harapnival\u00f3k, amelyek a nap b\u00e1rmely szak\u00e1ban felt\u00f6ltenek energi\u00e1val.&nbsp; T\u00f6megt\u0151l f\u00fcgg\u0151en <strong>\u00e1tlagosan 200-400 kcal<\/strong> van benn\u00fck.<\/li>\n\n\n\n<li>A <span style=\"color: #ff6600\"><strong>sz\u00e1r\u00edtott h\u00fas<\/strong><\/span> megb\u00edzhat\u00f3 feh\u00e9rjetartalmat biztos\u00edt az izmok sz\u00e1m\u00e1ra k\u00fcl\u00f6nb\u00f6z\u0151 \u00edzekben. Egy 50 g-os csomag energiatartalma \u00e1tlagosan <strong>k\u00f6r\u00fclbel\u00fcl 160 kcal<\/strong>.<\/li>\n\n\n\n<li>Az <strong>\u00e9tcsokol\u00e1d\u00e9<\/strong> egy rak\u00e1s antioxid\u00e1ns \u00e9s egy adag energia forr\u00e1sa. Egy \u00e1tlagos 100 g-os adag 90% -os \u00e9tcsokol\u00e1d\u00e9 durv\u00e1n <strong>590 kcal<\/strong>-t tartalmaz. S\u0151t a <strong><span style=\"color: #ff6600\">Fitcheat Protein Chocolate<\/span><\/strong>-nak k\u00f6sz\u00f6nhet\u0151en csomagonk\u00e9nt <strong>465 &#8211; 513<\/strong> <strong>kcal<\/strong>-mal emelheted k\u00f6nnyed\u00e9n a kal\u00f3riabeviteledet.<\/li>\n\n\n\n<li>Ha szeretn\u00e9l t\u00f6bbet megtudni a r\u00e1gcs\u00e1lnival\u00f3kr\u00f3l, olvasd el cikk\u00fcnket <span style=\"color: #ff6600\"><strong>Mit tartalmazzon egy kiegyens\u00falyozott r\u00e1gcs\u00e1lnival\u00f3, \u00e9s hogyan helyettes\u00edts\u00fck eg\u00e9szs\u00e9gesen a kal\u00f3riad\u00fas r\u00e1gcs\u00e1lnival\u00f3kat?<\/strong><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"Gyors anyagcsere - testt\u00f6meg-gyarapod\u00e1s\" class=\"wp-image-228122\" style=\"width:843px;height:562px\" title=\"Gyors anyagcsere - testt\u00f6meg-gyarapod\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Taplalobb_es_energiahatekonyabb_etelek_keszitese\"><\/span>8. T\u00e1pl\u00e1l\u00f3bb \u00e9s energiahat\u00e9konyabb \u00e9telek k\u00e9sz\u00edt\u00e9se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Csemp\u00e9ssz t\u00f6bb kal\u00f3ri\u00e1t az \u00e9trendedbe<\/strong> an\u00e9lk\u00fcl, hogy b\u00e1rmilyen m\u00f3don \u00fagy \u00e9rezn\u00e9d, hogy telet\u00f6mn\u00e9d magad. Csak k\u00f6vesd az eg\u00e9szs\u00e9ges \u00e9trend elveit az ig\u00e9nyeidnek megfelel\u0151en, \u00e9s mer\u00edts ihletet az al\u00e1bbi tippjeinkb\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"Hogyan n\u00f6velj\u00fck a testt\u00f6meget\" class=\"wp-image-228150\" title=\"Hogyan n\u00f6velj\u00fck a testt\u00f6meget\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_.jpg 1344w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Hogyan lehet t\u00e1pl\u00e1l\u00f3bb \u00e9s energiatakar\u00e9kosabb \u00e9lelmiszereket k\u00e9sz\u00edteni a s\u00falygyarapod\u00e1shoz?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00e9sz\u00edtsd a <strong>zabk\u00e1s\u00e1t<\/strong> (60 g zablk\u00e1sa) <strong>teljes tejb\u0151l (270 ml)<\/strong>, adj hozz\u00e1 egy kan\u00e1l feh\u00e9rj\u00e9t (30 g), egy kan\u00e1l mogyor\u00f3vajat (30 g), \u00e9des \u00edzes\u00edt\u0151t vagy juharszirupot (15 ml), 2 kocka \u00e9tcsokol\u00e1d\u00e9t (8 g), n\u00e9h\u00e1ny gy\u00fcm\u00f6lcsdarabot (100 g), \u00e9s fogyassz t\u00e1pl\u00e1l\u00f3 \u00e9s energiad\u00fas \u00e9telt reggelire, \u00e1tlagosan <strong>825 kcal<\/strong> tartalommal.<\/li>\n\n\n\n<li><strong>Adj hozz\u00e1 avok\u00e1d\u00f3t, \u00edzl\u00e9s szerint<\/strong>, \u00e9s gazdag\u00edtsd a sal\u00e1t\u00e1s t\u00e1lat.<\/li>\n\n\n\n<li><strong>A hidegen sajtolt olajok<\/strong> a hideg \u00e9telek k\u00e9sz\u00edt\u00e9s\u00e9hez val\u00f3k. Ezekkel gazdag\u00edthatod \u00e9s fokozhatod a t\u00e9sztasal\u00e1ta vagy a n\u00e9pszer\u0171 sz\u00e9nhidr\u00e1td\u00fas vagy z\u00f6lds\u00e9ges k\u00f6retek \u00edz\u00e9t.<\/li>\n\n\n\n<li>Haszn\u00e1lj&nbsp;<strong>&nbsp;k\u00f3kusztejet<\/strong>&nbsp;\u00e1zsiai&nbsp;vagy&nbsp;indiai&nbsp;&nbsp;\u00e9telek&nbsp;&nbsp;k\u00e9sz\u00edt\u00e9sekor.<\/li>\n\n\n\n<li><strong>K\u00e9sz\u00edtsd el a kedvenc sz\u00f3szodat vagy m\u00e1rt\u00e1sodat.<\/strong> P\u00e9ld\u00e1ul megk\u00f3stolhatsz egy zs\u00edros, nat\u00far joghurtb\u00f3l, min\u0151s\u00e9gi hidegen pr\u00e9selt olajb\u00f3l, parmez\u00e1nb\u00f3l, s\u00f3b\u00f3l, borsb\u00f3l \u00e9s \u00edzl\u00e9s szerinti gy\u00f3gyn\u00f6v\u00e9nyekb\u0151l k\u00e9sz\u00fclt m\u00e1rt\u00e1st. Steak mell\u00e9 megk\u00f3stolhatsz egy h\u00e1zi borssz\u00f3szt, amely tejsz\u00edn \u00e9s vaj alap\u00fa.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00c1ltal\u00e1noss\u00e1gban elmondhat\u00f3, hogy&nbsp; eg\u00e9szs\u00e9ges zs\u00edrokban \u00e9s t\u00e1p\u00e9rt\u00e9kben gazdag \u00e9lelmiszereket kell keresni<\/strong>. P\u00e9ld\u00e1ul cser\u00e9ld ki a t\u0151kehalat vagy pisztr\u00e1ngot zs\u00edrosabb <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halakra<\/a>, p\u00e9ld\u00e1ul lazacra. Ugyanakkor burgonya \u00e9s \u00e9desburgonya helyett rizst, t\u00e9szt\u00e1t \u00e9s m\u00e1s teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9ket kell keresni.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Etkezz_gyorsabban\"><\/span>9. \u00c9tkezz gyorsabban<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tanulm\u00e1nyok kimutatt\u00e1k, hogy <strong>azok az emberek, akik gyorsabban esznek,&nbsp; nagyobb testt\u00f6meg\u0171ek, mint a lass\u00fabb temp\u00f3ban \u00e9tkez\u0151k<\/strong>. Ez az\u00e9rt is van, mert eltart egy ideig, am\u00edg a tel\u00edtetts\u00e9g \u00e9rzetet el\u0151id\u00e9z\u0151 esem\u00e9nyek sorozata lezajlik a szervezetben. Ez\u00e9rt aj\u00e1nlott, hogy fogy\u00f3k\u00fara k\u00f6zben lassabban egy\u00e9l. Nem kell \u00fagy versenyszer\u0171en elhagynod az \u00e9telt, kezdetnek el\u00e9g lehet, ha nem elemzel r\u00e9szletesen minden egyes falatot.<span style=\"color: #ff6600\"> [26-27]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Hasznald_ki_az_etrend-kiegeszitok_es_a_folyekony_tapanyagok_erejet\"><\/span>10. Haszn\u00e1ld ki az \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e9s a foly\u00e9kony t\u00e1panyagok erej\u00e9t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ha nem akarsz eg\u00e9sznapra tel\u00edtetts\u00e9g \u00e9rzetet \u00e9s azt \u00e9rezni hogy majd kidurransz,<\/strong> csak megenni a stabil di\u00e9t\u00e1d kal\u00f3ri\u00e1it, <strong>akkor haszn\u00e1lj min\u0151s\u00e9gi<\/strong> <strong>foly\u00e9kony kal\u00f3ri\u00e1kat<\/strong>. Mi\u00e9rt? Nem meglep\u0151 m\u00f3don a foly\u00e9kony kal\u00f3ri\u00e1k sokkal <strong>kisebb hat\u00e1st gyakorolnak a telts\u00e9g\u00e9rzetre<\/strong>, mint azonos mennyis\u00e9g\u0171 kal\u00f3ria szil\u00e1rd \u00e9trend form\u00e1j\u00e1ban. \u00c9s \u00e9pp emiatt haszn\u00e1lhatod \u0151ket az el\u0151ny\u00f6dre. <span style=\"color: #ff6600\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Hogyan n\u00f6velhet\u0151 az energiabevitel \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel \u00e9s foly\u00e9kony t\u00e1panyagokkal?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg\" alt=\"Hogyan n\u00f6velj\u00fck a testt\u00f6meget eg\u00e9szs\u00e9gesen elh\u00edz\u00e1s n\u00e9lk\u00fcl\" class=\"wp-image-228183\" title=\"Hogyan n\u00f6velj\u00fck a testt\u00f6meget eg\u00e9szs\u00e9gesen elh\u00edz\u00e1s n\u00e9lk\u00fcl\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\">\n<li>A<strong> turmixok<\/strong>milli\u00f3f\u00e9lek\u00e9ppen seg\u00edtenek n\u00f6velni a kal\u00f3riabeviteledet. Gy\u0151z\u0151dj meg r\u00f3la, hogy a turmix <strong>feh\u00e9rj\u00e9ket, eg\u00e9szs\u00e9ges zs\u00edrokat \u00e9s nem csak vegyes gy\u00fcm\u00f6lcs\u00f6kb\u0151l sz\u00e1rmaz\u00f3 sz\u00e9nhidr\u00e1tokat tartalmaz<\/strong>. A feh\u00e9rj\u00e9t a tejterm\u00e9k, p\u00e9ld\u00e1ul g\u00f6r\u00f6g vagy feh\u00e9r joghurt vagy feh\u00e9rje hozz\u00e1ad\u00e1sa adja. A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/chia-hu\/\" class=\"ek-link\">chia magban<\/a>, avok\u00e1d\u00f3ban vagy di\u00f3vajban eg\u00e9szs\u00e9ges zs\u00edrok tal\u00e1lhat\u00f3k. Egy k\u00e9t ban\u00e1nb\u00f3l, egy k\u00f6rt\u00e9b\u0151l, egy kan\u00e1l feh\u00e9rj\u00e9b\u0151l, 20 g chiamagb\u00f3l, 20 g zablisztb\u0151l,15 g mogyor\u00f3vajb\u00f3l, 200 ml teljes tejb\u0151l \u00e9s v\u00edzb\u0151l \u00e1ll\u00f3 turmix \u00e1tlagosan <strong>750 kal\u00f3ri\u00e1t<\/strong> jelent.<\/li>\n\n\n\n<li><strong>Az all-in-one kever\u00e9kek form\u00e1j\u00e1ban megjelen\u0151 kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 t\u00f6megn\u00f6vel\u0151k<\/strong> a nap b\u00e1rmely szak\u00e1ban alkalmasak&nbsp; az energiabevitel n\u00f6vel\u00e9s\u00e9re, az energia, feh\u00e9rj\u00e9k \u00e9s sz\u00e1mos mikrot\u00e1panyag p\u00f3tl\u00e1s\u00e1ra. A sportol\u00f3k sz\u00e1m\u00e1ra a t\u00f6megn\u00f6vel\u0151 \u00e9rdekes v\u00e1laszt\u00e1s lehet a \u201efelhaszn\u00e1lt energia&#8221; helyettes\u00edt\u00e9s\u00e9re. A kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 t\u00f6megn\u00f6vel\u0151k v\u00e9gs\u0151 megold\u00e1sk\u00e9nt is szolg\u00e1lhatnak, ha egy nap kihagysz egy f\u0151\u00e9tkez\u00e9st. A t\u00f6megn\u00f6vel\u0151k adagonk\u00e9nt \u00e1ltal\u00e1ban 350-450 kcal-t tartalmaznak. A pr\u00e9mium <span style=\"color: #ff6600\">FueGain<\/span> all-in-one kever\u00e9ke adagonk\u00e9nt <strong>446 kcal-t<\/strong> tartalmaz.<\/li>\n\n\n\n<li>A <strong>feh\u00e9rj\u00e9k<\/strong> alkalmasak az edz\u00e9sb\u0151l ered\u0151 s\u00e9r\u00fclt izom regener\u00e1ci\u00f3j\u00e1ra \u00e9s a feh\u00e9rj\u00e9k p\u00f3tl\u00e1s\u00e1ra a nap b\u00e1rmely szak\u00e1ban. Gy\u00fcm\u00f6lcs\u00f6kkel egy\u00fctt remek alkalmank\u00e9nti harapnival\u00f3k. \u00cdgy a <strong>Just Whey feh\u00e9rje \u00e9s a ban\u00e1n<\/strong> adagonk\u00e9nt \u00e1tlagosan <strong>kevesebb, mint 200 kcal<\/strong>.<\/li>\n\n\n\n<li>A <strong>cink<\/strong> hi\u00e1nya a szervezetben <strong>\u00e9tv\u00e1gycs\u00f6kken\u00e9shez vezethet<\/strong>. Ez\u00e9rt megfelel\u0151 \u00e9lelmiszerek vagy \u00e9trend-kieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban t\u00f6rt\u00e9n\u0151 megfelel\u0151 bevitel\u00e9re kell \u00f6sszpontos\u00edtani. <strong>Gazdag cinkforr\u00e1s p\u00e9ld\u00e1ul<\/strong> a zabk\u00e1sa, marhah\u00fas, h\u00fcvelyesek, t\u00f6kmag, di\u00f3 vagy a kagyl\u00f3. <span style=\"color: #ff6600\">[30\u201331]<\/span><\/li>\n\n\n\n<li><strong>&nbsp;Ne&nbsp;igy\u00e1l&nbsp;vizet&nbsp;\u00e9tkez\u00e9s&nbsp;el\u0151tt<\/strong>. Tanulm\u00e1nyok arra utalnak, hogy \u00edgy kevesebb \u00e9telt&nbsp; fogyasztunk, ami az energiabevitel cs\u00f6kken\u00e9s\u00e9t eredm\u00e9nyezi.&nbsp;<span style=\"color: #ff6600\">[32]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az&nbsp;energiaegyens\u00faly&nbsp;&nbsp;&nbsp;az alapja&nbsp;&nbsp;a&nbsp;fogy\u00e1s&nbsp;\u00e9s&nbsp;a t\u00f6megn\u00f6vel\u00e9s<\/strong>. Ebben az&nbsp; esetben egyszer\u0171en t\u00f6bb energi\u00e1t kell bevinned, mint amennyit el\u00e9getsz. Nem nagy \u00fcgy, gondolj \u00fagy az \u00e9telre, mint egy bar\u00e1todra, \u00e9s ne az ellens\u00e9gedre. <strong>Hivatkozhatunk a heti 0,5 kilogrammos s\u00falygyarapod\u00e1s fenntarthat\u00f3 \u00fctem\u00e9re<\/strong>, ami az \u00e9trend\u00fcnkben naponta k\u00f6r\u00fclbel\u00fcl <strong>550<\/strong> <strong>kcal<\/strong> t\u00f6bbletet jelent. Abban az esetben, ha <strong>minimaliz\u00e1lni szeretn\u00e9d a zs\u00edrsz\u00f6vet n\u00f6veked\u00e9s\u00e9t<\/strong>, <strong>napi k\u00f6r\u00fclbel\u00fcl 250 kcal-lal<\/strong> kell t\u00f6bbet fogyasztanod. \u00c9s ami a legfontosabb, adj el\u00e9g id\u0151t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jel\u00f6lj ki egy napot a h\u00e9ten \u00e9s azonos felt\u00e9telek mellett k\u00e9thetente egyszer<\/strong> ellen\u0151rizd az el\u0151rehalad\u00e1st. Ha a tests\u00faly \u00e9s a testm\u00e9retek azonosak, egyszer\u0171en adj hozz\u00e1 <strong>m\u00e9g legal\u00e1bb 250 kcal-t<\/strong> a men\u00fch\u00f6z. Ne feledkezz meg a sportr\u00f3l, amely seg\u00edt fittnek maradni, s\u0151t n\u00f6veli az \u00e9tv\u00e1gyat is. Ami az <span style=\"color: #ff6600\">izom\u00e9p\u00edt\u00e9st \u00e9s az eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1st<\/span> illeti, j\u00f3 <strong>heti&nbsp; &nbsp;2-3 alkalommal er\u0151s\u00edt\u0151 edzeni<\/strong>. Ez megadja az izmoknak a n\u00f6veked\u00e9shez \u00e9s er\u0151s\u00edt\u00e9shez sz\u00fcks\u00e9ges impulzust.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy \u00e9rzed, hogy b\u00e1rmit meg tudsz enni, ami a kezed \u00fcgy\u00e9be ker\u00fcl, \u00e9s egy grammot sem h\u00edzol, pr\u00f3b\u00e1lj meg <strong>t\u00f6bb energi\u00e1t \u00e9s&nbsp; t\u00e1pl\u00e1lkoz\u00e1si szempontb\u00f3l \u00e9rt\u00e9kes \u00e9telt \u00e9s \u00e9lelmiszert csemp\u00e9szni az \u00e9trendedbe<\/strong>. \u00d6sszpontos\u00edts az elegend\u0151 energia \u00e9s feh\u00e9rje bevitelre kedved szerint b\u00e1rmennyi napk\u00f6zbeni \u00e9tkez\u00e9sn\u00e9l. A kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje, t\u00f6megn\u00f6vel\u0151 vagy turmixok milli\u00f3f\u00e9lek\u00e9ppen seg\u00edthetnek n\u00f6velni az energiabevitelt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szerinted mi a legfontosabb az eg\u00e9szs\u00e9ges testt\u00f6meg-gyarapod\u00e1sban? Oszd meg vel\u00fcnk tapasztalataid, tan\u00e1csaid \u00e9s tippjeid a sikeres s\u00falygyarapod\u00e1shoz. Ha tetszett a cikk, n\u00e9pszer\u0171s\u00edtsd megoszt\u00e1ssal, hogy bar\u00e1taid is eg\u00e9szs\u00e9gesen tudj\u00e1k kezelni a s\u00falygyarapod\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>S\u00falygyarapod\u00e1s eg\u00e9szs\u00e9gesen? Ebben a cikkben 10 tipp\u00fcnk van arra vonatkoz\u00f3an, hogyan n\u00f6velheted a s\u00falyod m\u00e9g akkor is, ha \u00fagy gondolod, rendk\u00edv\u00fcl gyors az anyagcser\u00e9d.<\/p>\n","protected":false},"author":65,"featured_media":227962,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,6528,7356,7602],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252743","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseges-eletmod","9":"tag-energia-hu","10":"tag-etrend-hu","11":"tag-suly","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>10 tipp az eg\u00e9szs\u00e9ges testt\u00f6megn\u00f6vel\u00e9shez - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S\u00falygyarapod\u00e1s eg\u00e9szs\u00e9gesen? 10 tipp\u00fcnk is van arra vonatkoz\u00f3an, hogyan n\u00f6vekedhet a s\u00faly a lehet\u0151 legkevesebb zs\u00edrral. 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