{"id":277673,"date":"2016-09-26T10:05:00","date_gmt":"2016-09-26T08:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277673"},"modified":"2023-12-01T13:10:09","modified_gmt":"2023-12-01T12:10:09","slug":"az-5-leginkabb-alulertekelt-taplalekkiegeszito","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/","title":{"rendered":"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151"},"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\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#1_Halolaj\" title=\"1. Halolaj\">1. Halolaj<\/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\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#2_D-vitamin\" title=\"2. D-vitamin\">2. D-vitamin<\/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\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#3Cink\" title=\"3.Cink\">3.Cink<\/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\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#4_Magnezium\" title=\"4. Magn\u00e9zium\">4. Magn\u00e9zium<\/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\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#5Citrullin-malat\" title=\"5.Citrullin-mal\u00e1t\">5.Citrullin-mal\u00e1t<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A mai fitnesz ipar rengeteg term\u00e9ket k\u00edn\u00e1l, \u00e9s gyakran megfeledkez\u00fcnk <strong>az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l.<\/strong> \u00dagy d\u00f6nt\u00f6tt\u00fcnk, hogy ez\u00e9rt bemutatjuk azokat a<strong> t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket,<\/strong> amelyeket az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dot folytat\u00f3 emberek is gyakran&nbsp;&nbsp;<strong>elhanyagolnak<\/strong>.<\/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=\"1_Halolaj\"><\/span>1. Halolaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A halolaj a legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k k\u00f6z\u00e9 tartozik. A szak\u00e9rt\u0151k szerint ha heti egy-k\u00e9t alkalommal fogyasztunk halat, nem fedezz\u00fck az <strong>omega-3 zs\u00edrsavak<\/strong> <strong>aj\u00e1nlott napi bevitel\u00e9t<\/strong>. Az<a href=\"https:\/\/gymbeam.hu\/egeszseges-zsirok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">omega-3<\/span><\/span> <\/a><strong>esszenci\u00e1lis zs\u00edrsavakat<\/strong> a szervezet\u00fcnk nem tudja el\u0151\u00e1ll\u00edtani, ez\u00e9rt <strong>\u00e9lelmiszerek form\u00e1j\u00e1ban vagy pedig t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel kell bevinn\u00fcnk<\/strong>. A kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 halolaj cs\u00f6kkenti a triglicerid-szintet,<strong> a sz\u00edvbetegs\u00e9gek \u00e9s a cukorbetegs\u00e9g kock\u00e1zat\u00e1t, felgyors\u00edtja az edz\u00e9s ut\u00e1ni regener\u00e1l\u00f3d\u00e1st, <\/strong>\u00e9s t\u00e1mogatja az agyfunkci\u00f3kat. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rybiolej.jpg\" alt=\" A halolaj, mint  a legink\u00e1bb al\u00e1becs\u00fclt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151\" style=\"width:843px;height:562px\" title=\" A halolaj, mint  a legink\u00e1bb al\u00e1becs\u00fclt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151\"\/><\/figure>\n<\/div>\n\n\n<p>Azoknak, akik gyakran fogyasztanak halat, ritk\u00e1bban van sz\u00fcks\u00e9g\u00fck halolaj t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151re, mint azoknak, akikn\u00e9l csak n\u00e9ha ker\u00fcl hal az asztalra. Fontos azonban tudnunk azt is, hogy sok halfajta <strong>nagy mennyis\u00e9gben tartalmaz higanyt.<\/strong> A t\u00fal magas higany-szint pedig k\u00fcl\u00f6nb\u00f6z\u0151 <strong>eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1khoz vezet<\/strong>. A halolaj \u00e9s a zs\u00edrosabb <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a> alkalmank\u00e9nti fogyaszt\u00e1sa lehet a megold\u00e1s, \u00edgy k\u00f6nnyebben <strong>el\u00e9rhetj\u00fck az omega-3 zs\u00edrsav-egyens\u00falyt.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">T\u00e1mogatja az eg\u00e9szs\u00e9ges koleszterinszintet<\/h3>\n\n\n\n<p>A halolaj&nbsp; t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 bevitele seg\u00edt eg\u00e9szs\u00e9ges szinten tartani a v\u00e9r koleszterinszintj\u00e9t. <strong>3-6 gramm halolaj naponta<\/strong> j\u00f3 hat\u00e1ssal van a HDL \u00e9s LDL ar\u00e1nyra, valamint a triacilglicerol koncentr\u00e1ci\u00f3t (zs\u00edrok) is eg\u00e9szs\u00e9ges szinten tartja.&nbsp;<span style=\"color: #ff6600;\">[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\">Seg\u00edt meg\u0151rizni a csontok eg\u00e9szs\u00e9g\u00e9t<\/h3>\n\n\n\n<p>Az \u00f6reged\u00e9s sor\u00e1n a csontok elgyeng\u00fclnek, elv\u00e9konyodnak<b>.<\/b>&nbsp;Ez a probl\u00e9ma f\u0151leg a v\u00e1ltoz\u00f3korban l\u00e9v\u0151 n\u0151ket \u00e9rinti, \u00e9s azokat, akikn\u00e9l <strong>cs\u00f6kken az \u00f6sztrog\u00e9n \u00e9s progeszteron hormonok szintje<\/strong>. V\u00e9geztek m\u00e1r az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egeszseges-zsirok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 zs\u00edrsavak<\/a><\/span> hat\u00e1s\u00e1ra ir\u00e1nyul\u00f3 kutat\u00e1sokat, amelyek sor\u00e1n a csonts\u0171r\u0171s\u00e9get \u00e9s a v\u00e1ltoz\u00f3korban l\u00e9v\u0151 n\u0151k kalcium-egyens\u00faly\u00e1t vizsg\u00e1lt\u00e1k. Bebizony\u00edtott\u00e1k, hogy ezek a <strong>zs\u00edrsavak val\u00f3ban t\u00e1mogatj\u00e1k a csontok eg\u00e9szs\u00e9g\u00e9t<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-490876094.jpg\" alt=\" A halolaj el\u0151seg\u00edti a csontok eg\u00e9szs\u00e9g\u00e9t\" style=\"width:843px;height:562px\" title=\" A halolaj el\u0151seg\u00edti a csontok eg\u00e9szs\u00e9g\u00e9t\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hozz\u00e1j\u00e1rul a jobb alv\u00e1shoz&nbsp;<\/h3>\n\n\n\n<p><strong>Az alv\u00e1s minden ember sz\u00e1m\u00e1ra n\u00e9lk\u00fcl\u00f6zhetetlen<\/strong>, \u00e9s ez dupl\u00e1n vonatkozik a sportol\u00f3kra, akik naponta megterhelik a test\u00fcket. Vizsg\u00e1latok kimutatt\u00e1k, hogy az alv\u00e1si probl\u00e9m\u00e1k sok betegs\u00e9ggel vannak \u00f6sszef\u00fcgg\u00e9sben, mint p\u00e9ld\u00e1ul az <strong>elh\u00edz\u00e1s, a cukorbetegs\u00e9g vagy a depresszi\u00f3.<\/strong> Kimutatt\u00e1k, hogy az <strong>omega-3 zs\u00edrsavak<\/strong> rendszeres bevitele <strong>jav\u00edtja az alv\u00e1s min\u0151s\u00e9g\u00e9t<\/strong> \u00e9s hossz\u00e1t. A tanulm\u00e1nyok szerint az<span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hu\/egeszseges-zsirok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 zs\u00edrsavak<\/a><\/span> alacsony szintje \u00f6sszek\u00f6thet\u0151 a gyermekekn\u00e9l \u00e9s feln\u0151ttekn\u00e9l fell\u00e9p\u0151 <strong>alv\u00e1szavarokkal.<\/strong> Az alacsony DHA-szint cs\u00f6kkenti a <strong>melatonin hormont, amely seg\u00edti az alv\u00e1st.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A melatonin<\/strong> egy hormon, amely term\u00e9szetesen megtal\u00e1lhat\u00f3 a testben, de ahogy id\u0151sebb lesz az ember, \u00fagy <strong>cs\u00f6kken a melatonin szintje<\/strong>. Amellett, hogy seg\u00edt k\u00f6nnyebben elaludni, harm\u00f3ni\u00e1t teremt a szervezet nappali \u00e9s \u00e9jszakai m\u00f3dja k\u00f6z\u00f6tt, \u00e9s <strong>nyugodtabb\u00e1 teszi az alv\u00e1st<\/strong>. Ez biztos\u00edtja a fesz\u00fclts\u00e9g \u00e9s a f\u00e1radts\u00e1g enyh\u00edt\u00e9s\u00e9t.<span style=\"color: #ff6600;\">[5]&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-629961916.jpg\" alt=\" A halolaj \u00e9s az omega-3 el\u0151seg\u00edti az alv\u00e1st\" style=\"width:843px;height:562px\" title=\" A halolaj \u00e9s az omega-3 el\u0151seg\u00edti az alv\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni az omega-3 zs\u00edrsavakr\u00f3l,&nbsp; olvasd el az al\u00e1bbi cikk\u00fcnket :&nbsp;<span style=\"color: #ff6600;\"><a title=\"Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van?\" href=\"https:\/\/gymbeam.hu\/blog\/omega-3-zsirsavak-elegendot-fogyasztotok-belole-es-az-omega-6-hoz-ez-megfelelo-aranyban-van\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van?<\/a><\/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=\"66439,105634,105724\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_D-vitamin\"><\/span>2. D-vitamin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"D vitamin\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\">D- vitamint<\/span><\/span> <\/a>f\u0151leg <strong>a napon val\u00f3 tart\u00f3zkod\u00e1s sor\u00e1n nyerj\u00fck<\/strong>, \u00e9s nem a&nbsp;t\u00e1pl\u00e1lkoz\u00e1ssal vissz\u00fck be. Ez a&nbsp;vitamin teszi lehet\u0151v\u00e9 a <strong>kalcium felsz\u00edv\u00f3d\u00e1st&nbsp;a&nbsp;szervezet\u00fcnkben<\/strong>. Az egyes&nbsp;gomb\u00e1k, a szard\u00ednia \u00e9s a&nbsp;marham\u00e1j nagy mennyis\u00e9gben tartalmaznak <span style=\"color: #ff6600;\"><a title=\"D vitamin\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">D-vitamint.<\/a><\/span> A&nbsp;D- vitamin aj\u00e1nlott napi bevitel\u00e9t \u00fagy tudjuk a&nbsp;legmegfelel\u0151bb m\u00f3don biztos\u00edtani, ha eleget tart\u00f3zkodunk a&nbsp;napon &#8211; betartva a&nbsp;biztons\u00e1gos napoz\u00e1s szab\u00e1lyait, \u00e9s emellett gyakran fogyasztjuk a felsorolt \u00e9lelmiszereket. Ha olyan ter\u00fcleten \u00e9l\u00fcnk, ahol nincs el\u00e9g naps\u00fct\u00e9s, akkor <strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban is bevihetj\u00fck<\/strong>. A&nbsp;k\u00fcl\u00f6nb\u00f6z\u0151 kutat\u00e1sok kimutatt\u00e1k, hogy a&nbsp;D- vitamin p\u00f3tl\u00e1s <strong>t\u00e1mogatja a&nbsp;csontok eg\u00e9szs\u00e9g\u00e9t, m\u00e9rs\u00e9kli a&nbsp;depresszi\u00f3t, seg\u00edt a&nbsp;fibromyalgia megbeteged\u00e9s eset\u00e9ben<\/strong>(nem gyullad\u00e1sos eredet\u0171, a&nbsp;l\u00e1gy sz\u00f6vetek reumatikus megbeteged\u00e9se), a&nbsp;szkler\u00f3zis k\u00fcl\u00f6nb\u00f6z\u0151 fajt\u00e1in\u00e1l \u00e9s m\u00e1s kr\u00f3nikus betegs\u00e9gekn\u00e9l. A&nbsp;D- vitamin sz\u00fcks\u00e9glet individu\u00e1lis jelleg\u0171. Az, hogy milyen mennyis\u00e9gre van sz\u00fcks\u00e9g\u00fcnk,&nbsp; f\u00fcgg a&nbsp;b\u0151r\u00fcnk sz\u00edn\u00e9t\u0151l, att\u00f3l, hogy hol \u00e9l\u00fcnk, \u00e9s hogy&nbsp; milyen gyakran tart\u00f3zkodunk a&nbsp;napon. <span style=\"color: #ff6600;\">[1]&nbsp;&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-927530166.jpg\" alt=\"D-vitamin \u00e9s hat\u00e1sai\" style=\"width:843px;height:562px\" title=\"D-vitamin \u00e9s hat\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">D-vitamin forr\u00e1sai<\/h3>\n\n\n\n<p>A D-vitamin bizonyos \u00e9lelmiszerekben term\u00e9szetesen is el\u0151fordul, <strong>legnagyobb mennyis\u00e9gben viszont a zs\u00edros halak tartalmazz\u00e1k, mint p\u00e9ld\u00e1ul a makr\u00e9la vagy a lazac<\/strong>. Kisebb mennyis\u00e9gben megtal\u00e1lhat\u00f3 a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban, h\u00fasban \u00e9s z\u00f6lds\u00e9gekben. Sokan viszont a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket r\u00e9szes\u00edtik el\u0151nyben a<span style=\"color: #ff6600;\"><a title=\"D-vitamin\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> D-vitamin<\/a><\/span> forr\u00e1sak\u00e9nt. A piacon azonban megtal\u00e1lj\u00e1tok a<span style=\"color: #ff6600;\"><a title=\"D3+K1+K2 vitamin\" href=\"https:\/\/gymbeam.hu\/vitamin-d3-k1-k2-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> D3+K1+K2 vitaminok<\/a> <\/span>kombin\u00e1ci\u00f3j\u00e1t is. Ezek a vitaminok szinergikusan hatnak egym\u00e1sra, \u00e9s <strong>kedvez\u0151 hat\u00e1ssal vannak a csontok eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-490070387.jpg\" alt=\"D-vitamin \u00e9s forr\u00e1sai\" style=\"width:843px\" title=\"D-vitamin \u00e9s forr\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A D-vitamin \u00e9s a csontritkul\u00e1s<\/h3>\n\n\n\n<p>Az \u00e9vek el\u0151rehaladt\u00e1val mindannyiunkat fenyeget a <strong>csontritkul\u00e1s<\/strong> vesz\u00e9lye (a csontok t\u00f6r\u00e9kenyebbek, k\u00f6nnyebben t\u00f6rnek). A megbeteged\u00e9s egyik f\u0151 oka a <strong>hosszan tart\u00f3 kalcium- \u00e9s<span style=\"color: #ff6600;\"> <a title=\"D-vitamin\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">D -vitamin<\/a><\/span> hi\u00e1ny<\/strong>. A <span style=\"color: #ff6600;\"><a title=\"D-vitamin\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">D3 -vitamin<\/a> <\/span>p\u00f3tl\u00e1s (700-800 IU naponta) \u00e9s a kalcium p\u00f3tl\u00e1s (500-1200 mg naponta) bizony\u00edtottan <strong>m\u00e9rs\u00e9kli a cs\u00f6ntt\u00f6meg-cs\u00f6kken\u00e9st \u00e9s a t\u00f6r\u00e9sek kock\u00e1zat\u00e1t<\/strong> az id\u0151s, 62-82 \u00e9ves koroszt\u00e1ly k\u00f6r\u00e9ben.<\/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\">A D-vitamin \u00e9s a r\u00e1k<\/h3>\n\n\n\n<p>Egyes tanulm\u00e1nyok alapj\u00e1n a D vitamin cs\u00f6kkenti a vastagb\u00e9lr\u00e1k kialakul\u00e1s\u00e1nak es\u00e9ly\u00e9t, \u00e9s a prosztatar\u00e1k valamint a mellr\u00e1k ellen is hat\u00e1sos lehet.&nbsp;<span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni a D-vitaminr\u00f3l, javasoljuk, hogy olvasd el az al\u00e1bbi cikk\u00fcnket.<a title=\"Minden, amit a D-vitaminr\u00f3l tudni kell\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-d-vitaminrol-tudni-kell\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;<span style=\"color: #ff6600;\">Minden, amit a D-vitaminr\u00f3l tudni kell<\/span><\/a><\/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=\"3Cink\"><\/span>3.Cink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy olyan nyomelemr\u0151l \u00e9s fontos \u00e1sv\u00e1nyi anyagr\u00f3l van sz\u00f3, <strong>amelyet a test\u00fcnk nem k\u00e9pes term\u00e9szetes \u00faton el\u0151\u00e1ll\u00edtani.<\/strong> A <a href=\"https:\/\/gymbeam.hu\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a> nagyon fontos szerepet t\u00f6lt be az emberi szervezetben. <strong>Jelent\u0151sen t\u00e1mogatja a v\u00e9dekez\u0151k\u00e9pess\u00e9get \u00e9s az enzimek hat\u00e1s\u00e1t, felgyors\u00edtja a sebgy\u00f3gyul\u00e1st, valamint megemeli a tesztoszteron-szintet<\/strong>, \u00e9s ez\u00e1ltal fokozza a feh\u00e9rjeszint\u00e9zist. A szakemberek legal\u00e1bb 11 mg cink bevitel\u00e9t aj\u00e1nlj\u00e1k naponta, viszont test\u00e9p\u00edt\u00e9sn\u00e9l\/izom\u00e9p\u00edt\u00e9sn\u00e9l enn\u00e9l t\u00f6bb ciknre van sz\u00fcks\u00e9g\u00fcnk.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-847669854.jpg\" alt=\"Cink \u00e9s hat\u00e1sai\" style=\"width:843px;height:562px\" title=\"Cink \u00e9s hat\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<p>A tesztoszteron f\u00e9rfi hormon felel\u0151s <strong>az izomn\u00f6veked\u00e9s\u00e9rt, befoly\u00e1solja az izmok m\u00e9ret\u00e9t, m\u0171k\u00f6d\u00e9s\u00e9t, feszess\u00e9g\u00e9t \u00e9s regener\u00e1l\u00f3d\u00e1s\u00e1t. <\/strong>Teh\u00e1t <strong>min\u00e9l t\u00f6bb tesztoszteron van a szervezetben, ann\u00e1l jobban megy az izom\u00e9p\u00edt\u00e9s<\/strong>. Egy tanulm\u00e1ny azt is kimutatta, hogy a cink p\u00f3tl\u00e1sa <strong>t\u00e1mogatja a j\u00f3 min\u0151s\u00e9g\u0171 alv\u00e1st<\/strong>. Ez nagyon el\u0151ny\u00f6s sz\u00e1munkra, hiszen alv\u00e1s k\u00f6zben t\u00f6bb tesztoszteron termel\u0151dik \u00e9s beindul az izmok regener\u00e1l\u00f3d\u00e1si folyamata. A test\u00fcnk akkor tud igaz\u00e1n n\u00f6vekedni, amikor alszunk, ugyanis ilyenkor az izmok meg\u00fajulnak, er\u0151s\u00f6dnek, m\u00e9retesebb\u00e9 v\u00e1lnak. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A Wayne State Egyetemen v\u00e9gzett kutat\u00e1s eredm\u00e9nyei \u00e1ltal bebizonyosodott, hogy <strong>a&nbsp;cink k\u00e9pes cs\u00f6kkenteni a&nbsp;gyullad\u00e1st \u00e9s az oxidat\u00edv stresszt<\/strong>. Ennek k\u00f6sz\u00f6nhet\u0151en kem\u00e9nyebben edzhet\u00fcnk \u00e9s m\u00e9rs\u00e9kl\u0151dik a&nbsp;megbeteged\u00e9sek kock\u00e1zata.<\/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\">Cink forr\u00e1sok<\/h3>\n\n\n\n<p>A legmagasabb cink tartalm\u00fa \u00e9lelmiszer az osztriga. A h\u00e9tk\u00f6znapokban a legt\u00f6bb cinket a <strong>marhah\u00fasb\u00f3l \u00e9s a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkeh\u00fasb\u00f3l <\/a>nyerj\u00fck<\/strong>. Tov\u00e1bbi forr\u00e1sai a bab, di\u00f3, n\u00e9melyik tengeri \u00e9l\u0151l\u00e9ny (tarisznyar\u00e1k, hom\u00e1r), gabonaf\u00e9l\u00e9k \u00e9s tejterm\u00e9kek. A teljes ki\u0151rl\u00e9s\u0171 p\u00e9k\u00e1r\u00fakban, gabonaf\u00e9l\u00e9kben, h\u00fcvelyesekben \u00e9s m\u00e1s \u00e9lelmiszerekben tal\u00e1lhat\u00f3 fit\u00e1tok <strong>megk\u00f6tik a cinket \u00e9s g\u00e1tolj\u00e1k a felsz\u00edv\u00f3d\u00e1s\u00e1t.<\/strong> Ez azt jelenti, hogy a gabon\u00e1kb\u00f3l \u00e9s az egy\u00e9b n\u00f6v\u00e9nyi eredet\u0171 \u00e9telekb\u0151l sz\u00e1rmaz\u00f3 cink kev\u00e9sb\u00e9 haszn\u00e1l\u00f3dik fel, mint az \u00e1llati eredet\u0171 \u00e9lelmiszerekben l\u00e9v\u0151.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-477482464.jpg\" alt=\"Cink \u00e9s forr\u00e1sai\" style=\"width:843px;height:562px\" title=\"Cink \u00e9s forr\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cink hi\u00e1ny<\/h3>\n\n\n\n<p>A cink hi\u00e1ny <strong>lass\u00fa n\u00f6veked\u00e9st eredm\u00e9nyez, tov\u00e1bb\u00e1 cs\u00f6kken az \u00e9tv\u00e1gy \u00e9s felborul az immunrendszer egyens\u00falya<\/strong>. Komolyabb esetekben <strong>hajhull\u00e1st, hasmen\u00e9st, k\u00e9s\u0151i szexu\u00e1lis \u00e9retts\u00e9get, impotenci\u00e1t \u00e9s fogy\u00e1st okoz<\/strong>. Nagyj\u00e1b\u00f3l <strong>k\u00e9t milli\u00e1rd ember szenved cink hi\u00e1nyban vil\u00e1gszerte<\/strong>. A t\u00fal kev\u00e9s cink <strong>fert\u0151z\u00e9ses megbeteged\u00e9seket, r\u00e1kot, immunrendszer- \u00e9s DNS k\u00e1rosod\u00e1st is kiv\u00e1lthat<\/strong>.<\/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=\"4_Magnezium\"><\/span>4. Magn\u00e9zium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a> egy olyan \u00e1sv\u00e1nyi anyag, amely nagyon sok \u00e9lelmiszerben megtal\u00e1lhat\u00f3. Gyakran van hozz\u00e1adott magn\u00e9zium az egyes \u00e9lelmiszer-k\u00e9sz\u00edtm\u00e9nyekben, t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban is kaphat\u00f3, valamint orvoss\u00e1gokban is el\u0151fordul. <strong>A <a aria-label=\"magn\u00e9zium (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a> fontos szerepet t\u00f6lt be a csontok fejl\u0151d\u00e9s\u00e9ben, sz\u00fcks\u00e9ges a DNS, RNS \u00e9s a glutation antioxid\u00e1ns szint\u00e9zis szempontj\u00e1b\u00f3l<\/strong>. A negyedik leggyakrabban el\u0151fordul\u00f3 \u00e1sv\u00e1nyi anyag az emberi szervezetben. Egy olyan elektrolitr\u00f3l van sz\u00f3, amely <strong>t\u00f6bb, mint 300 sejtszint\u0171 enzimtatikus folyamat\u00e9rt felel\u0151s<\/strong>. A hi\u00e1nya hormon\u00e1lis rendelleness\u00e9geket \u00e9s izom-probl\u00e9m\u00e1kat okozhat. A magn\u00e9ziumnak csup\u00e1n az 1%-a tal\u00e1lhat\u00f3 a v\u00e9rben, ez\u00e9rt a v\u00e9rteszt alapj\u00e1n nem tudjuk megmondani, hogy elegend\u0151 magn\u00e9zium van-e a szervezetben. Az USA <strong>lakoss\u00e1g\u00e1nak ak\u00e1r 80% \u2013a szenvedhet magn\u00e9zium hi\u00e1nyban<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502151114.jpg\" alt=\"Magn\u00e9zium \u00e9s hat\u00e1sai\" style=\"width:843px;height:562px\" title=\"Magn\u00e9zium \u00e9s hat\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<p>Az eg\u00e9szs\u00e9ges emberek k\u00f6r\u00e9ben nem t\u00fal gyakori a magn\u00e9zium hi\u00e1ny, ugyanis <strong>a ves\u00e9k g\u00e1tolj\u00e1k a szervezetb\u0151l val\u00f3 ki\u00fcr\u00fcl\u00e9s\u00e9t<\/strong>. Egyes eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k, tov\u00e1bb\u00e1 az alkoholizmus \u00e9s n\u00e9melyik gy\u00f3gyszer okozhat nagym\u00e9rt\u00e9k\u0171 magn\u00e9zium-vesztes\u00e9get .<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A magn\u00e9zium hi\u00e1ny korai t\u00fcnetei k\u00f6z\u00e9 tartozik az <strong>\u00e9tv\u00e1gytalans\u00e1g, rosszull\u00e9tek, h\u00e1ny\u00e1s, f\u00e1radts\u00e1g \u00e9s gyenges\u00e9g<\/strong>. Ha a hi\u00e1ny fokoz\u00f3dik <strong>rohamos \u00e1llapotba ker\u00fclhet\u00fcnk, tov\u00e1bb\u00e1 a s\u00falyos magn\u00e9zium hi\u00e1ny izom\u00f6sszeh\u00faz\u00f3d\u00e1sokat \u00e9s g\u00f6rcs\u00f6ket okoz, valamint ak\u00e1r szem\u00e9lyis\u00e9g-v\u00e1ltoz\u00e1st \u00e9s sz\u00edvritmus zavart is<\/strong> eredm\u00e9nyezhet. A val\u00f3ban nagyon s\u00falyos hi\u00e1ny m\u00e1r hipokal\u00e9mi\u00e1t okoz (alacsony kalcium- \u00e9s k\u00e1lium koncentr\u00e1ci\u00f3).<span style=\"color: #ff6600;\"><em>&nbsp;<\/em>[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-610576810_1_1.jpg\" alt=\" A magn\u00e9zium hi\u00e1nya \u00e9s er\u0151forr\u00e1sai\" style=\"width:843px;height:562px\" title=\" A magn\u00e9zium hi\u00e1nya \u00e9s er\u0151forr\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<p>Dr. E. M. Widdowson \u00e9s munkat\u00e1rsai a talaj \u00e1sv\u00e1nyi anyag tartalm\u00e1t \u00e9s kimer\u00edtetts\u00e9g\u00e9t vizsg\u00e1lt\u00e1k n\u00e9h\u00e1ny \u00e9vtizeden kereszt\u00fcl. Az eredm\u00e9nyeiket t\u00e1pl\u00e1lkoz\u00e1ssal \u00e9s eg\u00e9szs\u00e9ggel foglalkoz\u00f3 foly\u00f3iratokban k\u00f6z\u00f6lt\u00e9k. <strong>A z\u00f6lds\u00e9geknek 26% \u2013al, a gy\u00fcm\u00f6lcs\u00f6knek pedig 16% \u2013al cs\u00f6kkent a magn\u00e9zium tartalma 60 \u00e9ve alatt<\/strong>. Ennek ellen\u00e9re nem szabad mell\u0151zn\u00fcnk a friss gy\u00fcm\u00f6lcs\u00f6ket \u00e9s z\u00f6lds\u00e9geket. M\u00e9g mindig term\u00e9szetes magn\u00e9zium forr\u00e1st jelentenek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha fogyasztunk el\u00e9g n\u00f6v\u00e9nyi eredet\u0171 t\u00e1pl\u00e1l\u00e9kot, akkor nem kell f\u00e9ln\u00fcnk att\u00f3l, hogy alacsony lesz a magn\u00e9zium szint\u00fcnk. Viszont ha nem siker\u00fcl el\u00e9g v\u00e1ltozatosan t\u00e1pl\u00e1lkoznunk, akkor bizony fell\u00e9phet magn\u00e9zium-hi\u00e1ny. <strong>A s\u00f6t\u00e9t sz\u00edn\u0171 leveles <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gek<\/a>, mit mondjuk a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/spenot\/\" class=\"ek-link\">spen\u00f3t<\/a>, a di\u00f3 \u00e9s m\u00e1s magvak, tov\u00e1bb\u00e1 a teljes ki\u0151rl\u00e9s\u0171 term\u00e9kek szint\u00e9n remek magn\u00e9zium forr\u00e1snak sz\u00e1m\u00edtanak.<\/strong> Tudnunk kell azonban, hogy ezek az \u00e9lelmiszerek nem tartalmaznak t\u00fal sok magn\u00e9ziumot. Fontos a v\u00e1ltozatos \u00e9trend, az elegend\u0151<span style=\"color: #ff6600;\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egyeb-asvanyi-anyagok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9ziumot<\/a><\/span> nem vagyunk k\u00e9pesek csup\u00e1n egy forr\u00e1sb\u00f3l biztos\u00edtani.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-676447482.jpg\" alt=\" Magn\u00e9ziumforr\u00e1sok\" style=\"width:843px;height:567px\" title=\" Magn\u00e9ziumforr\u00e1sok\"\/><\/figure>\n<\/div>\n\n\n<p>A finom\u00edtott \u00e9s feldolgozott \u00e9lelmiszerekb\u0151l gyakran elt\u0171nik a magn\u00e9zium. Ne engedj\u00fck, hogy a gyors, modern \u00e9letst\u00edlus megfosszon benn\u00fcnket a sz\u00fcks\u00e9ges magn\u00e9ziumt\u00f3l. <strong>A t\u00fal kev\u00e9s alv\u00e1s is okozhat alacsony magn\u00e9zium szintet.&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/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\">ZMB6<\/h3>\n\n\n\n<p>A ZMB6 cink, magn\u00e9zium \u00e9s B6-vitamin kever\u00e9k. Egy \u00f3r\u00e1val alv\u00e1s el\u0151tt aj\u00e1nlott bevenni. Ha lefekv\u00e9s el\u0151tt m\u00e9g <a href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\">feh\u00e9rje<\/a> italt szeretn\u00e9nk fogyasztani, akkor a&nbsp;<a title=\"ZMB6\" href=\"https:\/\/gymbeam.hu\/zmb6-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline; color: #ff6600;\">ZMB6-ot<\/span> <\/a>vegy\u00fck be k\u00f6r\u00fclbel\u00fcl egy \u00f3r\u00e1val a feh\u00e9rje-ital fogyaszt\u00e1sa el\u0151tt, hogy a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fel tudjon sz\u00edv\u00f3dni.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Bizony\u00edtott, hogy a&nbsp;<\/strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff6600; text-decoration: underline;\"><a title=\"ZMB6\" href=\"https:\/\/gymbeam.hu\/zmb6-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ZMB6<\/strong><\/a><\/span><\/span><strong>:<\/strong><\/p>\n\n\n\n<p>\u2022 n\u00f6veli az izomt\u00f6meget, az er\u0151t, a szexhez val\u00f3 kedvet, az anabolikus hormonok szintj\u00e9t, t\u00e1mogatja a szabad tesztoszteronszintet<br>\u2022 elnyomja a hangulat-probl\u00e9m\u00e1kat, mint a depresszi\u00f3<br>\u2022 cs\u00f6kkenti az edz\u00e9sek ut\u00e1ni regener\u00e1l\u00f3d\u00e1s idej\u00e9t<br>\u2022 jav\u00edtja az alv\u00e1s min\u0151s\u00e9g\u00e9t<br>\u2022 p\u00f3tolja az izzads\u00e1ggal ki\u00fcr\u00fcl\u0151 cinket, ez\u00e1ltal javul a teljes\u00edtm\u00e9ny\u00fcnk&nbsp;[6]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-519837582.jpg\" alt=\"mi az a ZMB6 \" style=\"width:843px;height:562px\" title=\"mi az a ZMB6 \"\/><\/figure>\n<\/div>\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni a magn\u00e9ziumr\u00f3l , olvass el az al\u00e1bbi cikk\u00fcnket:<span style=\"color: #ff6600;\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/magnezium-befolyasolja-az-egeszseget-es-az-izomtomeget\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn\u00e9zium- befoly\u00e1solja az eg\u00e9szs\u00e9ged \u00e9s az izomt\u00f6meged<\/a><\/span>&nbsp;c\u00edmmel, illetve ha ZMB6 vitaminr\u00f3l a cikk\u00fcnket is hasznos lehet :&nbsp;<span style=\"color: #ff6600;\"><a title=\"ZMA \u00e9s ZMB: t\u00f6bb, mint csup\u00e1n olyan \u00e1sv\u00e1nyi anyagok, melyek jav\u00edtj\u00e1k az eredm\u00e9nyeid\" href=\"https:\/\/gymbeam.hu\/blog\/zma-es-zmb:-tobb-mint-csupan-olyan-asvanyi-anyagok-melyek-javitjak-az-eredmenyeid\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMA \u00e9s ZMB: t\u00f6bb, mint csup\u00e1n olyan \u00e1sv\u00e1nyi anyagok, melyek jav\u00edtj\u00e1k az eredm\u00e9nyeid<\/a><\/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=\"5Citrullin-malat\"><\/span>5.Citrullin-mal\u00e1t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"Citrullin-mal\u00e1t \" href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">citrullin-mal\u00e1t<\/a> <\/span>n\u00f6veli a fizikai teljes\u00edtm\u00e9nyt, ugyanis hat\u00e1s\u00e1ra a v\u00e1zizmok <strong>jobban tudj\u00e1k hasznos\u00edtani az aminosavakat,<\/strong> tov\u00e1bb\u00e1 <strong>jav\u00edtja a v\u00e9r\u00e1raml\u00e1st<\/strong> \u00e9s <strong>t\u00e1mogatja az ATP k\u00e9pz\u0151d\u00e9st<\/strong>. Felsz\u00edv\u00f3d\u00e1s ut\u00e1n a citrullin meg\u0151rizi saj\u00e1t szerkezet\u00e9t, vagy pedig<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"text-decoration: underline; color: #ff6600;\">argininn\u00e1<\/span><\/a> v\u00e1ltozik (ezt az aminosavat gyakran haszn\u00e1lj\u00e1k a teljes\u00edtm\u00e9ny n\u00f6vel\u00e9s\u00e9re). A citrullin egy olyan aminosav, amely nem vesz r\u00e9szt a <a href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\">feh\u00e9rj\u00e9k<\/a> k\u00e9pz\u00e9s\u00e9ben, ez\u00e9rt a h\u00e9tk\u00f6znapi \u00e9lelmiszerekben csak kisebb m\u00e9rt\u00e9kben van jelen. <strong>A dinny\u00e9ben van a legt\u00f6bb term\u00e9szetes eredet\u0171 citrullin<\/strong>, egy adagban kb.1 gramm citrullin tal\u00e1lhat\u00f3. Ha a citrullin 2:1 ar\u00e1nyban k\u00f6t\u0151dik az almasavhoz, akkor citrullin-mal\u00e1t j\u00f6n l\u00e9tre.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-488119358.jpg\" alt=\"Citrulin-mal\u00e1t hat\u00e1sai\" style=\"width:843px;height:562px\" title=\"Citrulin-mal\u00e1t hat\u00e1sai\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A citrullin-mal\u00e1t \u00e9s az er\u0151<\/h3>\n\n\n\n<p>A citrulin-mal\u00e1t k\u00e9pes k\u00f6zvetve n\u00f6velni a nitrog\u00e9n-oxid szintet, ez\u00e1ltal pedig <strong>javul a v\u00e9r\u00e1raml\u00e1s<\/strong>, cs\u00f6kken a f\u00e1radts\u00e1g \u00e9s er\u0151s\u00f6dik az \u00e1ll\u00f3k\u00e9pess\u00e9g. A <span style=\"color: #ff6600;\"><a title=\"Citrullin-mal\u00e1t \" href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">citrullin<\/a> <\/span>hat\u00e1s\u00e1ra t\u00f6bb n\u00f6veked\u00e9si hormon szabadul fel az edz\u00e9sek ut\u00e1n, fokoz\u00f3dik a <a href=\"https:\/\/gymbeam.hu\/kreatin\" class=\"ek-link\">kreatin <\/a>termel\u00e9s, \u00e9s jobban hasznosulnak az aminosavak az izomsz\u00f6vetekben. Egy tanulm\u00e1ny <strong>23%\u2013os teljes\u00edtm\u00e9ny-javul\u00e1st mutatott ki<\/strong>.<span style=\"color: #ff6600;\"> [9]&nbsp;<\/span>&nbsp;Egy k\u00f6vetkez\u0151 kutat\u00e1s sor\u00e1n s\u00falyemel\u0151ket vizsg\u00e1ltak. A citrullin-mal\u00e1t \u00e1ltal n\u0151tt a gyakorlatsorokon bel\u00fcli ism\u00e9tl\u00e9sek sz\u00e1ma, k\u00e9s\u0151bb jelentkezett a f\u00e1radts\u00e1g \u00e9s <strong>cs\u00f6kkent az izomf\u00e1jdalom.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Citrullin-mal\u00e1t \u2013 kitart\u00e1s \u00e9s regener\u00e1l\u00f3d\u00e1s<\/h3>\n\n\n\n<p>A tejsav okozza az edz\u00e9sek alatti \u00e9get\u0151 \u00e9rz\u00e9st. Az izomf\u00e1jdalom&nbsp; miatt gyakran hamarabb be kell fejezn\u00fck az edz\u00e9seket. A<span style=\"color: #ff6600;\"> <a title=\"Citrullin-mal\u00e1t \" href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">citrullin-mal\u00e1t<\/a> <\/span><strong>k\u00e9slelteti a tejsav termel\u00e9st<\/strong>, \u00edgy tov\u00e1bb edzhet\u00fcnk. A jobb v\u00e9r\u00e1raml\u00e1snak k\u00f6sz\u00f6nhet\u0151en nem csak <strong>a<\/strong> <strong>teljes\u00edtm\u00e9ny\u00fcnk &nbsp;lesz jobb<\/strong>, hanem <strong>a regener\u00e1l\u00f3d\u00e1s is gyorsabban lej\u00e1tsz\u00f3dik<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-500461810.jpg\" alt=\" A citrullin-mal\u00e1t el\u0151seg\u00edti a kitart\u00e1st\" style=\"width:843px;height:562px\" title=\" A citrullin-mal\u00e1t el\u0151seg\u00edti a kitart\u00e1st\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">N\u00f6veli a n\u00f6veked\u00e9si hormon-szintet<\/h3>\n\n\n\n<p><strong>A n\u00f6veked\u00e9si hormon szintje&nbsp; 66,8% \u2013al n\u0151tt<\/strong> a <span style=\"color: #ff6600;\"><a title=\"Citrullin-mal\u00e1t \" href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">citrullin-mal\u00e1tot<\/a> <\/span>fogyaszt\u00f3k eset\u00e9ben a placebo-szert szed\u0151 csapat tagjaival ellent\u00e9tben. Tulajdonk\u00e9ppen elmondhatjuk, hogy az L-citrullin az arginin hormon fokoz\u00e1s\u00e1val k\u00f6zvetve megakad\u00e1lyozza a n\u00f6veked\u00e9si hormon blokkol\u00e1s\u00e1t.<\/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\">A citrullin-mal\u00e1t adagol\u00e1sa<\/h3>\n\n\n\n<p>Az aj\u00e1nlott adag <strong>3-6 gramm<\/strong> naponta. N\u00e9ha viszont jobb 1g-al kezdeni, \u00e9s fokozatosan n\u00f6velni az adagot. &nbsp;A legjobb \u00e9hgyomorra bevenni, <strong>kb. 30-60 perccel edz\u00e9s el\u0151tt<\/strong>, vagy pedig lefekv\u00e9s el\u0151tt.<span style=\"color: #ff6600;\"><em>&nbsp;<\/em>[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtuni a Citrullinr\u0151l olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <span style=\"color: #ff6600;\"><a title=\"Az L-Citrullin \u00e9s minden amit tudnunk kell r\u00f3la\" href=\"https:\/\/gymbeam.hu\/blog\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Az L-Citrullin \u00e9s minden amit tudnunk kell r\u00f3la<\/a><\/span><\/p>\n\n\n\n<p>Szerinted melyik az az 5 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, amelyek a legink\u00e1bb alul\u00e9rt\u00e9keltek? K\u00e9rj\u00fck, mondd el a v\u00e9lem\u00e9nyedet a <strong>kommentekben<\/strong>. Ha tetszett a cikk, k\u00e9rj\u00fck, <strong>oszd meg <\/strong>m\u00e1sokkal is.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/zma-and-zmb\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZMA and ZMB\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\/vitamin-d\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin D\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket<\/p>\n","protected":false},"author":25,"featured_media":149137,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[6876,6984,6504,7566],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277673","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-asvanyi-anyagok","9":"tag-omega-3-hu","10":"tag-taplalekkiegeszitok","11":"tag-vitaminok","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>Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket\" \/>\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\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-26T08:05:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-01T12:10:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151\",\"datePublished\":\"2016-09-26T08:05:00+00:00\",\"dateModified\":\"2023-12-01T12:10:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\"},\"wordCount\":2961,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png\",\"keywords\":[\"\u00e1sv\u00e1nyi anyagok\",\"omega-3\",\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\",\"vitaminok\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\",\"name\":\"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png\",\"datePublished\":\"2016-09-26T08:05:00+00:00\",\"dateModified\":\"2023-12-01T12:10:09+00:00\",\"description\":\"Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 - GymBeam Blog","description":"Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/","og_type":"article","og_title":"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 - GymBeam Blog","og_description":"Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket","og_url":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/","og_site_name":"GymBeam Blog","article_published_time":"2016-09-26T08:05:00+00:00","article_modified_time":"2023-12-01T12:10:09+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151","datePublished":"2016-09-26T08:05:00+00:00","dateModified":"2023-12-01T12:10:09+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/"},"wordCount":2961,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png","keywords":["\u00e1sv\u00e1nyi anyagok","omega-3","t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k","vitaminok"],"articleSection":["T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/","url":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/","name":"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png","datePublished":"2016-09-26T08:05:00+00:00","dateModified":"2023-12-01T12:10:09+00:00","description":"Gyakran megfeledkez\u00fcnk az egyszer\u0171, a szervezet\u00fcnk sz\u00e1m\u00e1ra l\u00e9tfontoss\u00e1g\u00fa anyagokr\u00f3l. Bemutatjuk a sportol\u00f3k \u00e1ltal leggyakrabban mell\u0151z\u00f6tt \u00e9trendkieg\u00e9sz\u00edt\u0151ket","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/podcenovane-doplnky-vyzivy_2_-min_2.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/az-5-leginkabb-alulertekelt-taplalekkiegeszito\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Az 5 legink\u00e1bb alul\u00e9rt\u00e9kelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/277673","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=277673"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/277673\/revisions"}],"predecessor-version":[{"id":513015,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/277673\/revisions\/513015"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/149137"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=277673"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=277673"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=277673"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=277673"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=277673"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}