{"id":255056,"date":"2020-10-14T12:49:00","date_gmt":"2020-10-14T10:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255056"},"modified":"2024-05-30T15:31:24","modified_gmt":"2024-05-30T13:31:24","slug":"miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/","title":{"rendered":"Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el?"},"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\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#Mi_okozza_a_faradtsagot_etkezes_utan\" title=\"Mi okozza a f\u00e1radts\u00e1got \u00e9tkez\u00e9s ut\u00e1n\">Mi okozza a f\u00e1radts\u00e1got \u00e9tkez\u00e9s ut\u00e1n<\/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\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#Hogyan_elozzuk_meg_az_etkezes_utani_faradtsagot\" title=\"Hogyan el\u0151zz\u00fck meg az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got\">Hogyan el\u0151zz\u00fck meg az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Benneteket is csalogat az \u00e1gy<strong>&nbsp;egy finom \u00e9s kiad\u00f3s \u00e9tel ut\u00e1n?<\/strong>&nbsp;<strong>A f\u00e1radts\u00e1g \u00e9s az \u00f6sszpontos\u00edt\u00e1ssal kapcsolatos probl\u00e9m\u00e1k ev\u00e9s ut\u00e1n<\/strong>&nbsp;viszonylag gyakori probl\u00e9m\u00e1k.&nbsp;<strong>T\u00f6bb t\u00e9nyez\u0151<\/strong>&nbsp;is okozhatja, p\u00e9ld\u00e1ul az&nbsp;<strong>\u00e9telek<\/strong>&nbsp;bizonyos&nbsp;<strong>t\u00edpusa<\/strong>, a&nbsp;<strong>porci\u00f3<\/strong>&nbsp;<strong>m\u00e9rete<\/strong>&nbsp;\u00e9s az&nbsp;<strong>\u00e9tkez\u00e9s ideje<\/strong>&nbsp;is. De ha az&nbsp;<strong>\u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1g<\/strong>&nbsp;<strong>korl\u00e1tozni szokott benneteket<\/strong>,&nbsp;<strong>t\u00f6bb megold\u00e1s<\/strong>&nbsp;is l\u00e9tezik az&nbsp;<strong>elker\u00fcl\u00e9s\u00e9re<\/strong>. N\u00e9zz\u00fck meg egy\u00fctt a&nbsp;<strong>leggyakoribb okokat, hogy mi\u00e9rt szoktak az \u00e9telek f\u00e1radts\u00e1got okozni \u00e9s hogyan ker\u00fclhetj\u00fck ezt el sikeresen<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el?\" class=\"wp-image-181650\" title=\"Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_okozza_a_faradtsagot_etkezes_utan\"><\/span>Mi okozza a f\u00e1radts\u00e1got \u00e9tkez\u00e9s ut\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az els\u0151 \u00e9s legalapvet\u0151bb oka az&nbsp;<strong>\u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1gnak<\/strong>&nbsp;az<strong>&nbsp;\u00e9trendben szerepl\u0151 \u00e9telek t\u00edpusa.&nbsp;<\/strong>K\u00fcl\u00f6nbs\u00e9g, hogy&nbsp;<strong>min\u0151s\u00e9gi \u00e9s kiegyens\u00falyozott t\u00e1p\u00e9rt\u00e9k\u0171 \u00e9trendr\u0151l&nbsp;<\/strong>van sz\u00f3, vagy olyan&nbsp;<strong>\u00f6sszetev\u0151ket&nbsp;<\/strong>tartalmaz,&nbsp;<strong>amelyek f\u00e1radts\u00e1got \u00e9s kimer\u00fclts\u00e9get okoznak.<\/strong>&nbsp;Melyek ezek?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/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\">Feh\u00e9rj\u00e9ben \u00e9s sz\u00e9nhidr\u00e1tban gazdag \u00e9telek<\/h3>\n\n\n\n<p><strong>A hormonok<\/strong>&nbsp;sz\u00e1mtalan folyamat\u00e9rt&nbsp;<strong>felel\u0151sek<\/strong>&nbsp;a test\u00fcnkben. A f\u00e1radts\u00e1g, amelyet t\u00f6bbnyire&nbsp;<strong>a szerotonin hormon okoz,&nbsp;<\/strong>sem kiv\u00e9tel ez al\u00f3l. A szerotonin els\u0151sorban&nbsp;<strong>az em\u00e9szt\u0151rendszerben, a v\u00e9rlemezekben \u00e9s a k\u00f6zponti idegrendszerben<\/strong>&nbsp;tal\u00e1lhat\u00f3. Neurotranszmitterk\u00e9nt m\u0171k\u00f6dik, azaz<strong>&nbsp;az idegjelek sz\u00e1ll\u00edt\u00e1s\u00e1t seg\u00edti<\/strong><strong>.<\/strong>&nbsp;De a legnagyobb el\u0151nye, hogy&nbsp;<strong>befoly\u00e1solja az alv\u00e1s folyamat\u00e1t \u00e9s a h\u0151szab\u00e1lyoz\u00e1st.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span>&nbsp;A&nbsp;<strong>feh\u00e9rj\u00e9ben gazdag \u00e9telek<\/strong>&nbsp;befoly\u00e1solj\u00e1k a szerotonin&nbsp;<strong>hormon termel\u00e9s\u00e9t.&nbsp;<\/strong>Ez az\u00e9rt van \u00edgy, mert a feh\u00e9rj\u00e9k&nbsp;<strong>alkotj\u00e1k a triptof\u00e1n aminosavat,&nbsp;<\/strong>amely&nbsp;<strong>el\u0151seg\u00edti a szerotonin termel\u00e9s\u00e9t.<\/strong><span style=\"color: #ff6600;\">&nbsp;[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"Mi okozza az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got\" class=\"wp-image-181715\" style=\"width:843px;height:602px\" title=\"Mi okozza az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min.jpg 1838w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Kimutatt\u00e1k, hogy a&nbsp;<strong>sz\u00e9nhidr\u00e1tban gazdag \u00e9telek<\/strong>&nbsp;<strong>seg\u00edtik a triptof\u00e1n felsz\u00edv\u00f3d\u00e1s\u00e1t.&nbsp;<\/strong>De k\u00fcl\u00f6nbs\u00e9get kell tenni az<strong>&nbsp;\u00e9telekben tal\u00e1lhat\u00f3<\/strong>&nbsp;<strong>egyszer\u0171 \u00e9s komplex sz\u00e9nhidr\u00e1tok k\u00f6z\u00f6tt.&nbsp;<\/strong>Az egyszer\u0171 cukor \u00e9s a finom\u00edtott sz\u00e9nhidr\u00e1t&nbsp;<strong>nagyon gyorsan gl\u00fck\u00f3zz\u00e1 bomlik a test\u00fcnkben,&nbsp;<\/strong>amelyet a test&nbsp;<strong>azonnal<\/strong>&nbsp;felhaszn\u00e1l<strong>&nbsp;energiaforr\u00e1sk\u00e9nt.&nbsp;<\/strong>Teh\u00e1t nem&nbsp;<strong>hossz\u00fa t\u00e1v\u00fa energia forr\u00e1sa.&nbsp;<\/strong>Viszont a komplex sz\u00e9nhidr\u00e1t&nbsp;<strong>nagyszer\u0171, hossz\u00fa ideig megmarad\u00f3 energia,<\/strong>&nbsp;amely hat\u00e9konyan cs\u00f6kkenti a f\u00e1radts\u00e1g \u00e9rz\u00e9s\u00e9t.&nbsp;[5]&nbsp;Ez\u00e9rt m\u00e9rlegeld&nbsp;<strong>a finom\u00edtott sz\u00e9nhidr\u00e1t,&nbsp;<\/strong>p\u00e9ld\u00e1ul a feh\u00e9r keny\u00e9r,&nbsp;<strong>magas<\/strong>&nbsp;<strong>rosttartalm\u00fa \u00e9s alacsony glik\u00e9mi\u00e1s index\u0171 komplex sz\u00e9nhidr\u00e1tra cser\u00e9l\u00e9s\u00e9t,&nbsp;<\/strong>amelyet a teljes ki\u0151rl\u00e9s\u0171 \u00e9telek tartalmaznak.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Feh\u00e9rj\u00e9ben \u00e9s sz\u00e9nhidr\u00e1tban gazdag \u00e9telek\" class=\"wp-image-181676\" style=\"width:843px;height:632px\" title=\"Feh\u00e9rj\u00e9ben \u00e9s sz\u00e9nhidr\u00e1tban gazdag \u00e9telek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Az optim\u00e1lis napi kal\u00f3riabevitelnek&nbsp;<strong>45-65% sz\u00e9nhidr\u00e1tb\u00f3l, 20-35% zs\u00edrb\u00f3l \u00e9s 10-35% feh\u00e9rj\u00e9b\u0151l kellene \u00e1llnia.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]&nbsp;<\/span>Term\u00e9szetesen mindez&nbsp;<strong>a tests\u00falyt\u00f3l, nemt\u0151l&nbsp;<\/strong>\u00e9s a&nbsp;<strong>napi<\/strong>&nbsp;<strong>testmozg\u00e1st\u00f3l<\/strong>&nbsp;is f\u00fcgg. Viszont ez egy optim\u00e1lis bevitel, ha szeretn\u00e9d&nbsp;<strong>fenntartani a tests\u00falyodat.<\/strong>&nbsp;Ha fogyni vagy h\u00edzni szeretn\u00e9l, akkor term\u00e9szetesen&nbsp;<strong>ez az ar\u00e1ny m\u00e1shogy n\u00e9zne ki.&nbsp;<\/strong>A makrot\u00e1panyagok napi bev\u00e9tel\u00e9nek pontosabb kisz\u00e1mol\u00e1sa \u00e9rdek\u00e9ben&nbsp;<strong>n\u00e9zd meg a kal\u00f3riat\u00e1bl\u00e1zatokat \u00e9s a sz\u00e1mol\u00f3g\u00e9peket,&nbsp;<\/strong>amelyek elv\u00e9gzik<strong>&nbsp;<\/strong>helyettetek ezeket a sz\u00e1m\u00edt\u00e1sokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>N\u00e9zd meg, hogy mely \u00e9telek gazdagok a fent eml\u00edtett triptof\u00e1nban:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lazac<\/li>\n\n\n\n<li>baromfi<\/li>\n\n\n\n<li>toj\u00e1s<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/spenot\/\" class=\"ek-link\">spen\u00f3t<\/a><\/li>\n\n\n\n<li>magvak<\/li>\n\n\n\n<li>tej<\/li>\n\n\n\n<li>sz\u00f3jaterm\u00e9kek<\/li>\n\n\n\n<li>sajtok<\/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>Az egyszer\u0171 sz\u00e9nhidr\u00e1tok bevitel\u00e9nek cs\u00f6kkent\u00e9se \u00e9rdek\u00e9ben ker\u00fclj\u00e9tek az al\u00e1bbi \u00e9telek fogyaszt\u00e1s\u00e1t:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/teszta\/\" class=\"ek-link\">t\u00e9sztaf\u00e9l\u00e9k<\/a><\/li>\n\n\n\n<li>rizs<\/li>\n\n\n\n<li>feh\u00e9r keny\u00e9r<\/li>\n\n\n\n<li>kal\u00e1csok, kekszek, f\u00e1nkok \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/muffinok\/\" class=\"ek-link\">muffinok<\/a><\/li>\n\n\n\n<li>kukoricacs\u0151<\/li>\n\n\n\n<li>tej<\/li>\n\n\n\n<li>cukor \u00e9s \u00e9dess\u00e9gek<\/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 komplex sz\u00e9nhidr\u00e1tokkal szeretn\u00e9tek gazdag\u00edtani az \u00e9trendeteket, akkor az al\u00e1bbi \u00e9telek \u00e9s szuper\u00e9lelmiszerek nagyszer\u0171 forr\u00e1sok:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r<\/li>\n\n\n\n<li>h\u00fcvelyesek<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gek<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/hajdina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hajdina<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/zoldarpa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1rpa<\/a><\/li>\n\n\n\n<li>zab<\/li>\n<\/ul>\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\">Zs\u00edrban gazdag \u00e9telek<\/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\"><div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg\" alt=\"Zs\u00edrban gazdag \u00e9telek\" class=\"wp-image-254628\" title=\"Zs\u00edrban gazdag \u00e9telek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-369x400.jpg 369w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1415x1536.jpg 1415w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1887x2048.jpg 1887w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Sz\u00e1mtalan tanulm\u00e1ny alapj\u00e1n&nbsp;<strong>a t\u00fal zs\u00edros \u00e9telek \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got okozhatnak.&nbsp;<\/strong>Ennek az az egyik oka, hogy hogyan&nbsp;<strong>em\u00e9szti az em\u00e9szt\u0151rendszer az egyes makrot\u00e1panyagokat.<\/strong>&nbsp;A gyomor az&nbsp;<strong>els\u0151 szerv az em\u00e9szt\u0151rendszerben,<\/strong>&nbsp;amely r\u00e9szt vesz az \u00e9telek megem\u00e9szt\u00e9s\u00e9ben.&nbsp;<strong>El\u0151sz\u00f6r a sz\u00e9nhidr\u00e1tot dolgozza fel, ezt k\u00f6veti a feh\u00e9rje \u00e9s az utols\u00f3 t\u00e1panyag a zs\u00edr.<\/strong>&nbsp;Ez\u00e9rt ha&nbsp;<strong>t\u00fal sok zs\u00edrt&nbsp;<\/strong>fogyasztotok, az \u00e9tel megem\u00e9szt\u00e9se&nbsp;<strong>sokkal tov\u00e1bb&nbsp;<\/strong>fog tartani, amely&nbsp;<strong>bizonyos mennyis\u00e9g\u0171 energi\u00e1t<\/strong>&nbsp;vesz el a testetekt\u0151l.&nbsp;[11]&nbsp;A testnek&nbsp;<strong>energi\u00e1ra van sz\u00fcks\u00e9ge az alapvet\u0151 feladatai&nbsp;<\/strong>elv\u00e9gz\u00e9s\u00e9hez, p\u00e9ld\u00e1ul a l\u00e9gz\u00e9shez vagy a m\u00e1r eml\u00edtett em\u00e9szt\u00e9shez. A szervezet ezt az&nbsp;<strong>elfogyasztott kal\u00f3ria form\u00e1j\u00e1ban&nbsp;<\/strong>kapja meg. De ha nincs bel\u0151le elegend\u0151, akkor&nbsp;<strong>a szervezet szenved \u00e9s f\u00e1radni kezd.&nbsp;<\/strong>Ez\u00e9rt ha szeretn\u00e9d&nbsp;<strong>elker\u00fclni a f\u00e1radts\u00e1got&nbsp;<\/strong>\u00e9s szeretn\u00e9d megtudni, hogy&nbsp;<strong>pontosan mennyi kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged, hogy norm\u00e1l szinten tartstd az energiafelhaszn\u00e1l\u00e1sodat,&nbsp;<\/strong>pr\u00f3b\u00e1ld ki a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/bmr-szamologep\/\" target=\"_blank\" rel=\"noopener noreferrer\">BMR sz\u00e1mol\u00f3g\u00e9pet<\/a>, \u00e9s tudjd meg t\u00f6bb inform\u00e1ci\u00f3t a k\u00f6vetkez\u0151 cikket elolvasva:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mi-az-az-alapanyagcsere-es-hogyan-szamoljuk-ki-a-bmr-t\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mi az az alapanyagcsere \u00e9s hogyan sz\u00e1moljuk ki a BMR-t?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>A f\u00e1radts\u00e1g m\u00e1sik oka a&nbsp;<strong>rossz t\u00edpus\u00fa zs\u00edr&nbsp;<\/strong>fogyaszt\u00e1sa. A zs\u00edrokat&nbsp;<strong>tel\u00edtett \u00e9s tel\u00edtetlen&nbsp;<\/strong>t\u00edpus\u00faakra osztjuk. A kett\u0151 k\u00f6z\u00fcl&nbsp;<strong>az el\u0151bbi t\u00edpusn\u00e1l&nbsp;<\/strong>eshet meg, hogy ha t\u00fal sokat fogyasztunk bel\u0151le, akkor&nbsp;<strong>em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okoz,&nbsp;<\/strong>mik\u00f6zben&nbsp;<strong>\u00e9szrevehet\u0151en elveszi az energi\u00e1t.<\/strong>&nbsp;[8]&nbsp;Ezt egy kutat\u00e1s is bizony\u00edtja, amely sor\u00e1n az \u00f6nk\u00e9ntes n\u0151ket&nbsp;<strong>k\u00e9t csoportba osztott\u00e1k.&nbsp;<\/strong>Az els\u0151 csoport \u00e9trendj\u00e9ben&nbsp;<strong>60 g tel\u00edtett zs\u00edr,&nbsp;<\/strong>m\u00edg&nbsp;<strong>a m\u00e1sik\u00e9ban 60 g tel\u00edtetlen zs\u00edr szerepelt.<\/strong>&nbsp;\u00c9tkez\u00e9s ut\u00e1n a n\u0151ket&nbsp;<strong>10 perces tesztnek vetett\u00e9k al\u00e1, ahol a teljes\u00edtm\u00e9ny\u00fckre, figyelm\u00fckre \u00e9s koncentr\u00e1ci\u00f3jukra f\u00f3kusz\u00e1ltak.&nbsp;<\/strong>Az eredm\u00e9nyek azt mutatt\u00e1k, hogy&nbsp;<strong>60 g tel\u00edtett zs\u00edrsavat<\/strong>&nbsp;tartalmaz\u00f3 \u00e9tel elfogyaszt\u00e1sa ut\u00e1n a n\u0151k&nbsp;<strong>figyelme&nbsp;<\/strong>\u00e1tlagosan&nbsp;<strong>11%-kal lett rosszabb.<\/strong>&nbsp;Teh\u00e1t a&nbsp;<strong>tel\u00edtett zs\u00edrsavak \u00e9s neh\u00e9z gyors\u00e9telek f\u00e1radts\u00e1got \u00e9s cs\u00f6kkent koncentr\u00e1ci\u00f3t okozhatnak.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik tanulm\u00e1ny azt mutatta ki, hogy&nbsp;<strong>b\u00e1rmilyen zs\u00edr nagy mennyis\u00e9g\u0171 fogyaszt\u00e1sa \u00e1ltal\u00e1ban f\u00e1radts\u00e1got okoz.<\/strong>&nbsp;A csoport, amely a kutat\u00e1s sor\u00e1n&nbsp;<strong>135 g zs\u00edrt fogyasztott naponta, 78%-os n\u00f6veked\u00e9st tapasztalt a f\u00e1radts\u00e1gban,<\/strong>&nbsp;mint az a csoport, amely&nbsp;<strong>naponta<\/strong>&nbsp;<strong>58 g zs\u00edrt fogyasztott.<\/strong>&nbsp;[10]&nbsp;Ennek az egyik oka a&nbsp;<strong>zs\u00edr hat\u00e1sa az alv\u00e1si apno\u00e9ra.&nbsp;<\/strong>Ez egy olyan \u00e1llapot, amelyn\u00e9l&nbsp;<strong>alv\u00e1s k\u00f6zben legal\u00e1bb 20 alkalommal le\u00e1ll a l\u00e9gz\u00e9s egy r\u00f6vid id\u0151re.&nbsp;<\/strong>Ezek a r\u00f6vid sz\u00fcnetek a l\u00e9gz\u00e9sben&nbsp;<strong>megzavarj\u00e1k az alv\u00e1st&nbsp;<\/strong>\u00e9s megakad\u00e1lyozz\u00e1k, hogy \u00e1tker\u00fclj a&nbsp;<strong>m\u00e9ly regener\u00e1ci\u00f3s f\u00e1zisba (REM).<\/strong>&nbsp;T\u00e9ny, hogy azokn\u00e1l az emberekn\u00e9l, akik t\u00f6bb zs\u00edrt fogyasztanak,&nbsp;<strong>h\u00e1romszor<\/strong>&nbsp;<strong>gyakoribb az apnoe kialakul\u00e1s\u00e1nak val\u00f3sz\u00edn\u0171s\u00e9ge.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"105817,108283,112657\" ><\/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<p>Az a megold\u00e1s ezekre a probl\u00e9m\u00e1kra, ha&nbsp;<strong>alacsonyabb zs\u00edrtartalm\u00fa \u00e9teleket fogyasztunk.&nbsp;<\/strong>Vagy tegy\u00e9l olyan \u00e9teleket az \u00e9trendedbe, amelyben&nbsp;<strong>a tel\u00edtetlen zs\u00edrok domin\u00e1lnak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A k\u00f6vetkez\u0151 \u00e9telek tel\u00edtett zs\u00edrsavakban gazdagok, ez\u00e9rt nem kellene t\u00fal sokat fogyasztani bel\u0151l\u00fck:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00f6r\u00f6s h\u00fasok (marha, b\u00e1r\u00e1ny, diszn\u00f3)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkeb\u0151r<\/a><\/li>\n\n\n\n<li>teljes zs\u00edrtartalm\u00fa tejterm\u00e9kek (tej, tejsz\u00edn, sajtok)<\/li>\n\n\n\n<li>vaj<\/li>\n\n\n\n<li>j\u00e9gkr\u00e9m<\/li>\n\n\n\n<li>zs\u00edr<\/li>\n\n\n\n<li>tr\u00f3pusi olajok, p\u00e9ld\u00e1ul p\u00e1lmaolaj<\/li>\n\n\n\n<li>gyors\u00e9telek<\/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>A tel\u00edtetlen zs\u00edrsavakban gazdag \u00e9teleket viszont nyugodtan fogyaszthatod, r\u00e1ad\u00e1sul egy\u00e9b eg\u00e9szs\u00e9ges \u00f6sszetev\u0151kkel is ell\u00e1tnak t\u00e9ged. Teh\u00e1t a k\u00f6vetkez\u0151 \u00e9teleket v\u00e1laszd:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/avokado-hu\/\" class=\"ek-link\">avok\u00e1d\u00f3<\/a> \u00e9s avok\u00e1d\u00f3olaj<\/li>\n\n\n\n<li>ol\u00edvabogy\u00f3 \u00e9s ol\u00edvaolaj<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">f\u00f6ldimogyor\u00f3vaj<\/a>&nbsp;\u00e9s f\u00f6ldimogyor\u00f3&nbsp;olaj<\/li>\n\n\n\n<li>n\u00f6v\u00e9nyi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">olajak<\/a>, p\u00e9ld\u00e1ul napraforg\u00f3, kukorica \u00e9s repce<\/li>\n\n\n\n<li>zs\u00edros&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">halak,<\/a>&nbsp;p\u00e9ld\u00e1ul lazac \u00e9s makr\u00e9la<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/a>, p\u00e9ld\u00e1ul mandula, f\u00f6ldimogyor\u00f3, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kesudio\/\" class=\"ek-link\">kesudi\u00f3<\/a> \u00e9s szez\u00e1mmag<\/li>\n<\/ul>\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\">Savany\u00fa \u00e9telek<\/h3>\n\n\n\n<p><strong>Az orexin,&nbsp;<\/strong>azaz \u201e\u00e9tv\u00e1gy\u201d g\u00f6r\u00f6g\u00fcl, hipokretin n\u00e9ven is ismert. Ez egy&nbsp;<strong>neuropeptid,<\/strong>&nbsp;amely az&nbsp;<strong>\u00e9tv\u00e1gyat<\/strong>&nbsp;szab\u00e1lyozza. Az emberi agyban&nbsp;<strong>10 000 \u2013 20 000 orexintermel\u0151 neuron<\/strong>&nbsp;tal\u00e1lhat\u00f3, f\u0151leg a&nbsp;<strong>perif\u00e9rikus r\u00e9gi\u00f3ban \u00e9s a later\u00e1lis hipotalamuszban.&nbsp;<\/strong>A leg\u00fajabb kutat\u00e1sok azt sugallj\u00e1k, hogy az orexin f\u0151 szerepe&nbsp;<strong>az \u00e9bers\u00e9g el\u0151seg\u00edt\u00e9se.&nbsp;<\/strong>A&nbsp;<strong>savany\u00fa \u00e9telek fogyaszt\u00e1sa n\u00f6veli a v\u00e9r pH \u00e9rt\u00e9k\u00e9t,<\/strong>&nbsp;amely&nbsp;<strong>cs\u00f6kkenti az orexin termel\u00e9s\u00e9t.&nbsp;<\/strong>Ha a v\u00e9r savass\u00e1ga egy id\u0151re cs\u00f6kken \u00e9s a v\u00e9r vagy a sz\u00f6vetek&nbsp;<strong>enyh\u00e9n l\u00fagosak, az orexin cs\u00f6kkent \u00e9s megjelenik a f\u00e1radts\u00e1g.&nbsp;<\/strong>Ez\u00e9rt&nbsp;<strong>t\u00fal sok savas vagy erjesztett \u00e9tel fogyaszt\u00e1sa&nbsp;<\/strong>az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1g kialakul\u00e1s\u00e1nak egyik oka lehet.&nbsp;<span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\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.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"Az \u00e9des\u00edtett italok f\u00e1radts\u00e1got okoznak \u00e9tkez\u00e9s ut\u00e1n\" class=\"wp-image-181663\" style=\"width:843px;height:562px\" title=\"Az \u00e9des\u00edtett italok f\u00e1radts\u00e1got okoznak \u00e9tkez\u00e9s ut\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A kutat\u00f3k szerint az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1g egyik oka a&nbsp;<strong>bels\u0151 gyullad\u00e1s kialakul\u00e1s\u00e1hoz k\u00f6thet\u0151,&nbsp;<\/strong>amely szint\u00e9n&nbsp;<strong>elnyomja az orexint.<\/strong>&nbsp;<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><strong>Ha nem szeretn\u00e9tek el\u0151seg\u00edteni a f\u00e1radts\u00e1got \u00e9s elnyomni az \u00e9bers\u00e9get okoz\u00f3 neuropeptidet, akkor ker\u00fclj\u00e9tek azokat az \u00e9teleket, amelyek n\u00f6velik a v\u00e9r pH-\u00e9rt\u00e9k\u00e9t, p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151ket:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gabonaf\u00e9l\u00e9k<\/li>\n\n\n\n<li>cukor<\/li>\n\n\n\n<li>bizonyos tejterm\u00e9kek<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a><\/li>\n\n\n\n<li>feldolgozott \u00e9lelmiszerek<\/li>\n\n\n\n<li>friss h\u00fas<\/li>\n\n\n\n<li>feldolgozott h\u00fas, p\u00e9ld\u00e1ul konzerv\u00e1lt marhah\u00fas vagy pulykah\u00fas<\/li>\n\n\n\n<li>sz\u00e9nsavas \u00fcd\u00edt\u0151italok \u00e9s m\u00e1s \u00e9des\u00edtett italok<\/li>\n<\/ul>\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\">V\u00e9rcukorszint szab\u00e1lyoz\u00e1sa \u00e9tkez\u00e9s ut\u00e1n<\/h3>\n\n\n\n<p>Bizonyos \u00e9telt\u00edpusok&nbsp;<strong>szab\u00e1lyozz\u00e1k a v\u00e9rcukorszintet,&nbsp;<\/strong>amely v\u00e9gs\u0151 soron&nbsp;<strong>cs\u00f6kkentheti az energi\u00e1t&nbsp;<\/strong>az elfogyaszt\u00e1suk ut\u00e1n. Ezek f\u0151leg&nbsp;<strong>k\u00f6zepes vagy magas glik\u00e9mi\u00e1s index\u0171 (GI)<\/strong>&nbsp;\u00e9telek. Ezen \u00e9telek elfogyaszt\u00e1sa ut\u00e1n a test&nbsp;<strong>a cukor megjelen\u00e9s\u00e9t inzulin kiv\u00e1laszt\u00e1s\u00e1val&nbsp;<\/strong>pr\u00f3b\u00e1lja&nbsp;<strong>egyens\u00falyba hozni.<\/strong>&nbsp;Az inzulin seg\u00edt&nbsp;<strong>szab\u00e1lyozni a v\u00e9rcukorszintet&nbsp;<\/strong>\u00e9s az energia t\u00e1rol\u00e1s\u00e1t k\u00e9s\u0151bbi haszn\u00e1latra. De az inzulin ek\u00f6zben&nbsp;<strong>a triptof\u00e1n termel\u00e9s\u00e9t is serkenti,&nbsp;<\/strong>valamint beind\u00edtja a&nbsp;<strong>szerotonin \u00e9s a melatonin kibocs\u00e1t\u00e1s\u00e1t.&nbsp;<\/strong>Ez a k\u00e9t hormon pedig az energia cs\u00f6kken\u00e9s\u00e9t \u00e9s a f\u00e1radts\u00e1got okoznak.&nbsp;<span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"894\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"V\u00e9rcukorszint szab\u00e1lyoz\u00e1sa \u00e9tkez\u00e9s ut\u00e1n\" class=\"wp-image-181702\" style=\"width:843px;height:671px\" title=\"V\u00e9rcukorszint szab\u00e1lyoz\u00e1sa \u00e9tkez\u00e9s ut\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-400x318.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1536x1222.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min.jpg 1750w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Erre szolg\u00e1lt bizony\u00edt\u00e9kkal egy m\u00e1sik kutat\u00e1s is, amely sor\u00e1n a r\u00e9sztvev\u0151k egy csoportja&nbsp;<strong>magasabb GI \u00e9teleket fogyasztott.&nbsp;<\/strong>Ennek eredm\u00e9nyek\u00e9pp&nbsp;<strong>gyorsabban fell\u00e9pett n\u00e1luk a f\u00e1radts\u00e1g,&nbsp;<\/strong>mint abban a csoportban, ahol<b>&nbsp;<\/b><strong>alacsony glik\u00e9mi\u00e1s index\u0171 \u00e9trendet k\u00f6vettek<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ha nem szeretn\u00e9l magas GI \u00e9teleket fogyasztani, akkor a k\u00f6vetkez\u0151ket ker\u00fcld:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cukor \u00e9s \u00e9des \u00e9telek<\/li>\n\n\n\n<li>cukros italok<\/li>\n\n\n\n<li>feh\u00e9r keny\u00e9r<\/li>\n\n\n\n<li>burgonya<\/li>\n\n\n\n<li>feh\u00e9r rizs<\/li>\n<\/ul>\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\">Porci\u00f3 m\u00e9rete<\/h3>\n\n\n\n<p>Biztosan tal\u00e1lkoztatok m\u00e1r azzal a t\u00f6rv\u00e9nyszer\u0171 dologgal, hogy ha <strong>nagyobb adag \u00e9telt fogyasztotok<\/strong> vagy sz\u00f3 szerint <a href=\"https:\/\/gymbeam.hu\/blog\/miert-eszunk-tobbet-a-karanten-alatt\/\" target=\"_blank\" aria-label=\"t\u00faleszed (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00faleszed<\/a> magadat, akkor f\u00e1radt leszel. Ilyen \u00e1llapotok <strong>f\u0151leg kir\u00e1ndul\u00e1sok \u00e9s \u00fcnneps\u00e9gek <\/strong>alatt tipikusak, de a t\u00falev\u00e9s probl\u00e9m\u00e1ja egyre gyakrabban fordul el\u0151 mindennapi szinten is az \u00e1tlagos csal\u00e1dokban. Ennek k\u00f6vetkezm\u00e9nyek\u00e9pp <strong>t\u00fals\u00faly, cukorbetegs\u00e9g vagy sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek<\/strong> alakulnak ki. Mindezeket a probl\u00e9m\u00e1kat gyakran k\u00eds\u00e9ri egy k\u00f6z\u00f6s nevez\u0151, ami nem m\u00e1s, mint a <strong>f\u00e1radts\u00e1g.<\/strong> A nagyobb adagok fogyaszt\u00e1sa <strong>n\u00f6veli a v\u00e9rcukorszintet, <\/strong>amely inzulintermel\u00e9shez, majd azut\u00e1n f\u00e1radts\u00e1ghoz vezet, ahogy azt m\u00e1r fentebb is kifejtett\u00fck. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"A t\u00falev\u00e9s f\u00e1radts\u00e1got okoz\" class=\"wp-image-181728\" title=\"A t\u00falev\u00e9s f\u00e1radts\u00e1got okoz\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min.jpg 1988w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ha egyszerre t\u00fal sok \u00e9telt fogyasztasz, az&nbsp;<strong>lassabb em\u00e9szt\u00e9shez&nbsp;<\/strong>is vezet. Ahogy m\u00e1r az el\u0151z\u0151 pontokban is elmagyar\u00e1ztuk, az&nbsp;<strong>em\u00e9szt\u00e9s jelent\u0151s m\u00e9rt\u00e9kben befoly\u00e1solja a szervezet energiaszintj\u00e9t<\/strong>. Min\u00e9l t\u00f6bb \u00e9telt eszel, ann\u00e1l lassabb lesz az em\u00e9szt\u00e9s \u00e9s a testednek ann\u00e1l t\u00f6bb energi\u00e1ra lesz sz\u00fcks\u00e9ge ehhez a folyamathoz, amely f\u00e1radts\u00e1got okoz.&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00c9tkez\u00e9s ideje<\/h3>\n\n\n\n<p>Azt, hogy hogyan \u00e9rzed magad k\u00f6zvetlen\u00fcl ev\u00e9s ut\u00e1n,&nbsp;<strong>a cirkadi\u00e1n ritmusod is befoly\u00e1solhatja.&nbsp;<\/strong>Ez egy&nbsp;<strong>term\u00e9szetes bels\u0151 folyamat,&nbsp;<\/strong>amely&nbsp;<strong>az alv\u00e1s-\u00e9brenl\u00e9t ciklust szab\u00e1lyozza<\/strong>&nbsp;\u00e9s k\u00f6r\u00fclbel\u00fcl 24 \u00f3r\u00e1nk\u00e9nt ism\u00e9tl\u0151dik. A cirkadi\u00e1n ritmus&nbsp;<strong>minden<\/strong>&nbsp;test\u00fcnkben zajl\u00f3<strong>&nbsp;biol\u00f3giai folyamatra alkalmazhat\u00f3,&nbsp;<\/strong>teh\u00e1t az \u00e9tkez\u00e9sre is.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00dagy t\u0171nik, hogy&nbsp;<strong>t\u00e9nyleg sz\u00e1m\u00edt, hogy mikor eszel.&nbsp;<\/strong>Egy kutat\u00e1s szerint az emberek<strong>&nbsp;term\u00e9szetes nyugalmi energi\u00e1ja napk\u00f6zben reggel<\/strong>&nbsp;9 \u00e9s&nbsp;<strong>d\u00e9lut\u00e1n 2 \u00f3rakor a legmagasabb.&nbsp;<\/strong>Ez a magyar\u00e1zat arra, hogy mi\u00e9rt&nbsp;<strong>\u00e9rzitek magatokat hirtelen f\u00e1radtnak reggel vagy d\u00e9lut\u00e1n.&nbsp;<\/strong>Ha ebben az id\u0151pontban esztek,&nbsp;<strong>es\u00e9lyesebb, hogy m\u00e9g f\u00e1radtabbak lesztek.<\/strong>&nbsp;Ez\u00e9rt azt javasoljuk, hogy reggel 9 \u00f3ra el\u0151tt reggelizz \u00e9s d\u00e9lut\u00e1n 2 \u00f3ra el\u0151tt eb\u00e9delj.<span style=\"color: #ff6600;\">&nbsp;[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik ok&nbsp;<strong>az \u00e9tkez\u00e9s megfelel\u0151 id\u0151z\u00edt\u00e9s\u00e9re&nbsp;<\/strong>a t\u00fals\u00faly \u00e9s a t\u00falev\u00e9s elker\u00fcl\u00e9se.&nbsp;<strong>Ha szab\u00e1lytalan intervallumokban \u00e9tkezel&nbsp;<\/strong>\u00e9s csak heti k\u00e9t vagy h\u00e1rom alkalommal,&nbsp;<strong>t\u00faleheted magadat,&nbsp;<\/strong>ennek k\u00f6vetkezt\u00e9ben lassabb lesz az em\u00e9szt\u00e9sed \u00e9s h\u00edzhatsz. Ezek a t\u00e9nyez\u0151k&nbsp;<strong>a f\u00e1radts\u00e1g \u00e9s a kimer\u00fclts\u00e9g gyakori okai.&nbsp;<\/strong>Ez\u00e9rt&nbsp;<strong>pr\u00f3b\u00e1lj meg rendszeresen \u00e9tkezni,&nbsp;<\/strong>naponta legal\u00e1bb 5 alkalommal \u00e9s kisebb adagokat. Ezzel&nbsp;<strong>megfelel\u0151<\/strong>&nbsp;lesz az&nbsp;<strong>em\u00e9szt\u00e9s \u00e9s nem terheled le t\u00fals\u00e1gosan a tested.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21] [22]<\/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\"><span class=\"ez-toc-section\" id=\"Hogyan_elozzuk_meg_az_etkezes_utani_faradtsagot\"><\/span>Hogyan el\u0151zz\u00fck meg az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Elmagyar\u00e1ztuk, hogy&nbsp;<strong>mi okoz f\u00e1radts\u00e1got \u00e9tkez\u00e9s ut\u00e1n.&nbsp;<\/strong>Most itt az ideje, hogy egy&nbsp;<strong>alapvet\u0151 megold\u00e1st&nbsp;<\/strong>k\u00edn\u00e1ljunk,&nbsp;<strong>amely seg\u00edthet neked megel\u0151zni az \u00e9tkez\u00e9s ut\u00e1n fell\u00e9p\u0151 f\u00e1radts\u00e1got:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ne vigy\u00e9tek t\u00falz\u00e1sba a feh\u00e9rje \u00e9s a sz\u00e9nhidr\u00e1t fogyaszt\u00e1s\u00e1t<\/li>\n\n\n\n<li>tarts\u00e1tok optim\u00e1lis szinten a makrot\u00e1panyagok napi bevitel\u00e9t<\/li>\n\n\n\n<li>helyettes\u00edts\u00e9tek az \u00e9trendetekben az egyszer\u0171 sz\u00e9nhidr\u00e1tokat komplex sz\u00e9nhidr\u00e1tokkal<\/li>\n\n\n\n<li>ker\u00fclj\u00e9tek a t\u00fal zs\u00edros \u00e9telek \u00e9s a gyors\u00e9ttermekb\u0151l sz\u00e1rmaz\u00f3 \u00e9telek fogyaszt\u00e1s\u00e1t<\/li>\n\n\n\n<li>cser\u00e9lj\u00e9tek a tel\u00edtett zs\u00edrokat tartalmaz\u00f3 \u00e9teleket tel\u00edtetlen zs\u00edrokat tartalmaz\u00f3 \u00e9telekre<\/li>\n\n\n\n<li>ker\u00fclj\u00e9tek az olyan \u00e9teleket, amelyek n\u00f6velik a v\u00e9r pH-\u00e9rt\u00e9k\u00e9t<\/li>\n\n\n\n<li>az \u00e9trendeteknek alacsonyabb GI \u00e9telekb\u0151l k\u00e9ne \u00e1llnia<\/li>\n\n\n\n<li>figyelj oda az \u00e9telek m\u00e9ret\u00e9re is \u2013 a kal\u00f3riat\u00e1bl\u00e1zatok is seg\u00edthetnek ebben. De mindenk\u00e9ppen figyelj oda&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/a-leggyakoribb-hibak-a-kaloriak-applikacioban-valo-rogzitese-kozben-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a leggyakoribb hib\u00e1kra a kal\u00f3ri\u00e1k sz\u00e1mol\u00e1sa k\u00f6zben<\/a>.<\/li>\n\n\n\n<li>egyetek t\u00f6bb kisebb adagot, p\u00e9ld\u00e1ul napi 5 alkalommal<\/li>\n\n\n\n<li>aludjatok eleget<\/li>\n\n\n\n<li>pr\u00f3b\u00e1ljatok meg napk\u00f6zben t\u00f6bbet mozogni, menjetek s\u00e9t\u00e1lni vagy edzetek, mert a testmozg\u00e1s n\u00f6veli az energiaszintet<\/li>\n\n\n\n<li>tedd olyan vitaminokban \u00e9s \u00e1sv\u00e1nyi anyagokban gazdagg\u00e1 az \u00e9trendedet, amelyek elnyomj\u00e1k a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get, ilyenek p\u00e9ld\u00e1ul&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/c-vitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">C-vitamin<\/a>, bizonyos&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/b-vitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminok a B-csoportb\u00f3l<\/a>, a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a>&nbsp;\u00e9s a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/vas\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vas<\/a><\/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=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"Hogyan el\u0151zz\u00e9tek meg a f\u00e1radts\u00e1got \u00e9tkez\u00e9s ut\u00e1n\" class=\"wp-image-181689\" style=\"width:843px;height:632px\" title=\"Hogyan el\u0151zz\u00e9tek meg a f\u00e1radts\u00e1got \u00e9tkez\u00e9s ut\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min.jpg 1836w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Amikor<strong>&nbsp;\u00f6ssze\u00e1ll\u00edttod az \u00e9trendet,<\/strong>&nbsp;ne felejtsd el a j\u00f3l ismert mond\u00e1st, miszerint \u201eaz vagy, amit megeszel\u201d. Sz\u00f3val ha olyan&nbsp;<strong>\u00e9teleket fogsz enni, amelyek f\u00e1radts\u00e1got okoznak, kimer\u00fcltnek&nbsp;<\/strong>fogod&nbsp;<strong>\u00e9rezni&nbsp;<\/strong>magadat. Ez\u00e9rt vedd figyelembe, hogy hogyan n\u00e9z ki egy napod,&nbsp;<strong>mennyi energi\u00e1ra van sz\u00fcks\u00e9g a napi tev\u00e9kenys\u00e9geidhez,&nbsp;<\/strong>\u00e9s ez alapj\u00e1n el tudod d\u00f6nteni, hogy&nbsp;<strong>min kell v\u00e1ltoztatnod.&nbsp;<\/strong>Rem\u00e9lj\u00fck, hogy&nbsp;<strong>seg\u00edt neked, hogy<\/strong>&nbsp;<strong>\u00f6sszegezt\u00fck ebben a cikkben a kutat\u00e1sok eredm\u00e9nyeit&nbsp;<\/strong>\u00e9s k\u00e9pes leszel ez alapj\u00e1n v\u00e1ltoztatni, amin kell.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Te is f\u00e1radtnak \u00e9rzed magad \u00e9tkez\u00e9s ut\u00e1n?<\/strong>&nbsp;Oszd meg vel\u00fcnk a tapasztalataidat ezzel a probl\u00e9m\u00e1val kapcsolatban kommentben, mert&nbsp;<strong>biztosan nem vagy vele egyed\u00fcl.&nbsp;<\/strong>Ha tetszett a cikk, \u00f6r\u00fclni fogunk, ha&nbsp;<strong>megosztod.<\/strong><\/p>\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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","protected":false},"excerpt":{"rendered":"<p>Benneteket is csalogat az \u00e1gy egy finom \u00e9s kiad\u00f3s \u00e9tel ut\u00e1n? A f\u00e1radts\u00e1g \u00e9s az \u00f6sszpontos\u00edt\u00e1ssal kapcsolatos probl\u00e9m\u00e1k ev\u00e9s ut\u00e1n viszonylag gyakori probl\u00e9m\u00e1k. T\u00f6bb t\u00e9nyez\u0151 is okozhatja, p\u00e9ld\u00e1ul az \u00e9telek bizonyos t\u00edpusa, a porci\u00f3 m\u00e9rete \u00e9s az \u00e9tkez\u00e9s ideje is. De ha az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1g korl\u00e1tozni szokott benneteket, t\u00f6bb megold\u00e1s is l\u00e9tezik az elker\u00fcl\u00e9s\u00e9re. N\u00e9zz\u00fck meg egy\u00fctt a leggyakoribb okokat, hogy mi\u00e9rt szoktak az \u00e9telek f\u00e1radts\u00e1got okozni \u00e9s hogyan ker\u00fclhetj\u00fck ezt el sikeresen.<\/p>\n","protected":false},"author":22,"featured_media":181852,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,7732,6672,7356],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-255056","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-emesztes","10":"tag-etrend","11":"tag-etrend-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"F\u00e1radtnak \u00e9rzed magad ev\u00e9s ut\u00e1n? Mi tudjuk, hogy mi okozza, \u00e9s azt is, hogy hogyan tudod elker\u00fclni! Olvasd el a tippjeinket, amelyekkel garant\u00e1ltan cs\u00f6kkenteni tudod az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got.\" \/>\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\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"F\u00e1radtnak \u00e9rzed magad ev\u00e9s ut\u00e1n? Mi tudjuk, hogy mi okozza, \u00e9s azt is, hogy hogyan tudod elker\u00fclni! Olvasd el a tippjeinket, amelyekkel garant\u00e1ltan cs\u00f6kkenteni tudod az \u00e9tkez\u00e9s ut\u00e1ni f\u00e1radts\u00e1got.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-14T10:49:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-30T13:31:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2020\/08\/preco-mate-utlm-po-jedle-clanok-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dominika Hvizdo\u0161ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/\"},\"author\":{\"name\":\"Dominika Hvizdo\u0161ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/7c9ff11662dcaae9716afc759637e231\"},\"headline\":\"Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el?\",\"datePublished\":\"2020-10-14T10:49:00+00:00\",\"dateModified\":\"2024-05-30T13:31:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/\"},\"wordCount\":3039,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/preco-mate-utlm-po-jedle-clanok-2.png\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"em\u00e9szt\u00e9s\",\"\u00e9trend\",\"\u00e9trend\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/\",\"name\":\"Mi\u00e9rt \u00e9rzed magad f\u00e1radtnak ev\u00e9s ut\u00e1n \u00e9s hogyan ker\u00fclheted el? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erzed-magad-faradtnak-eves-utan-es-hogyan-kerulheted-el\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/preco-mate-utlm-po-jedle-clanok-2.png\",\"datePublished\":\"2020-10-14T10:49:00+00:00\",\"dateModified\":\"2024-05-30T13:31:24+00:00\",\"description\":\"F\u00e1radtnak \u00e9rzed magad ev\u00e9s ut\u00e1n? 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