{"id":286116,"date":"2017-02-22T14:32:00","date_gmt":"2017-02-22T13:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286116"},"modified":"2023-08-31T09:09:53","modified_gmt":"2023-08-31T07:09:53","slug":"4-lepes-a-jobb-taplalkozasert","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/4-lepes-a-jobb-taplalkozasert\/","title":{"rendered":"4 l\u00e9p\u00e9s a jobb t\u00e1pl\u00e1lkoz\u00e1s\u00e9rt"},"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\/4-lepes-a-jobb-taplalkozasert\/#1_LEPES_MERJUNK\" title=\"1. L\u00c9P\u00c9S: M\u00c9RJ\u00dcNK\">1. L\u00c9P\u00c9S: M\u00c9RJ\u00dcNK<\/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\/4-lepes-a-jobb-taplalkozasert\/#2_LEPES_JEGYEZZUK_FEL\" title=\"2. L\u00c9P\u00c9S: JEGYEZZ\u00dcK FEL\">2. L\u00c9P\u00c9S: JEGYEZZ\u00dcK FEL<\/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\/4-lepes-a-jobb-taplalkozasert\/#3_LEPES_SZEDJUK_SZET\" title=\"3. L\u00c9P\u00c9S: SZEDJ\u00dcK SZ\u00c9T\">3. L\u00c9P\u00c9S: SZEDJ\u00dcK SZ\u00c9T<\/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\/4-lepes-a-jobb-taplalkozasert\/#4_LEPES_KEZDJUK_EL_AZ_ETKEZESEINK_TERVEZESET\" title=\"4. L\u00c9P\u00c9S: KEZDJ\u00dcK EL AZ \u00c9TKEZ\u00c9SEINK TERVEZ\u00c9S\u00c9T\">4. L\u00c9P\u00c9S: KEZDJ\u00dcK EL AZ \u00c9TKEZ\u00c9SEINK TERVEZ\u00c9S\u00c9T<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>K\u00e9szen \u00e1llsz arra, hogy megv\u00e1ltoztasd \u00e9tkez\u00e9si szok\u00e1saidat? Biztosan k\u00e9pes vagy kidobni a cheeseburgert \u00e9s a paleo \u00e9tkez\u00e9s fel\u00e9 ir\u00e1nyulni, a cukorfogyaszt\u00e1st a ker\u00e9kp\u00e1roz\u00e1sra cser\u00e9lni vagy b\u00e1rmif\u00e9le m\u00e1s rendszerhez folyamodni, ami <strong>180 fokos v\u00e1ltoz\u00e1st jelent majd a mostani t\u00e1pl\u00e1lkoz\u00e1si szok\u00e1saidhoz k\u00e9pest.<\/strong> Gondold csak meg j\u00f3l, <strong>biztos nem csak egy kudarcra k\u00e9sz\u00edten\u00e9d fel magad mindezzel<\/strong>? M\u00e9g miel\u0151tt b\u00e1rmibe is belekezdesz, tanulj a <strong>\u201etudatos\u201c t\u00e1pl\u00e1lkoz\u00e1s \u00fcgyess\u00e9g\u00e9r\u0151l.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Egy\u00e1ltal\u00e1n mif\u00e9le \u00fcgyess\u00e9gr\u0151l besz\u00e9l\u00fcnk?&nbsp;<\/em>Annak a tud\u00e1snak az elsaj\u00e1t\u00edt\u00e1s\u00e1r\u00f3l, hogy <strong>mib\u0151l \u00e1llnak tulajdonk\u00e9ppen az elfogyasztott \u00e9lemiszerek<\/strong> \u00e9s ennek az inform\u00e1ci\u00f3nak a felhaszn\u00e1l\u00e1sa ahhoz, hogy jobban tudjunk t\u00e1pl\u00e1lkozni. Az egyik legjobb m\u00f3dszer ehhez a <strong>makr\u00f3-t\u00e1panyagok megnevez\u00e9s\u00e9n\u00e9l kezd\u0151dik<\/strong> &#8211; feh\u00e9rj\u00e9k, cukrok, zs\u00edrok, valamint a t\u00e1pl\u00e1l\u00e9kunk teljes kal\u00f3riatartalma.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/recept.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t, zs\u00edrt, sz\u00e9nhidr\u00e1tot kellene befogadnunk?\" width=\"843\" title=\"Mennyi feh\u00e9rj\u00e9t, zs\u00edrt, sz\u00e9nhidr\u00e1tot kellene befogadnunk?\"\/><\/figure><\/div>\n\n\n\n<p>Hogy vil\u00e1gos legyen sz\u00e1modra: <strong>senki sem k\u00f6telez t\u00e9ged erre<\/strong>. Ez m\u00e9g nem jelenti azt, hogy mostant\u00f3l v\u00e9get nem \u00e9r\u0151 di\u00e9t\u00e1kba kell kezdened \u00e9s v\u00e1s\u00e1rolnod kell 3 konyham\u00e9rleget, egyiket otthonra, a m\u00e1sikat az aut\u00f3ba, egyet pedig a munkahelyedre. Csup\u00e1n azt jelenti, hogy<strong> minden amit megesz\u00fcnk<\/strong> e tud\u00e1s birtok\u00e1ban fogyasszuk majd el, \u00e9s egyes dolgok figyelmen k\u00edv\u00fcl hagy\u00e1s\u00e1t ezzel elker\u00fclj\u00fck. Ez m\u00e9g mindig j\u00f3 megold\u00e1s. Pr\u00f3b\u00e1ld ki p\u00e1r h\u00e9tre. V\u00e9g\u00fclis mit vesz\u00edthetsz?<\/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=\"105718,105964,107113,107605,113041\" ><\/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=\"1_LEPES_MERJUNK\"><\/span>1. L\u00c9P\u00c9S: M\u00c9RJ\u00dcNK<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amennyiben siker\u00fclt meggy\u0151zn\u00fcnk t\u00e9ged arr\u00f3l, hogy <strong>beengedd az \u00e9letedbe a makro-t\u00e1panyagokat<\/strong>, val\u00f3sz\u00edn\u0171leg szomor\u00fa hanggal k\u00e9rdezted magadt\u00f3l: <em>\u201eOK\u00c9, mennyi id\u0151t vesz ez ig\u00e9nybe \u00e9s mit kell hozz\u00e1 beszereznem? \u201cSzerencs\u00e9re az els\u0151 k\u00e9rd\u00e9sre a v\u00e1lasz&#8221;&nbsp;<\/em>nem sokat a m\u00e1sodikra pedig <em>&#8220;semmi k\u00fcl\u00f6n\u00f6set&#8221;.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha megtanulod k\u00f6vetni a t\u00e1pl\u00e1lkoz\u00e1sodat, a h\u00e1rom legjobb eszk\u00f6z amit a konyh\u00e1ban tartunk a k\u00f6vetkez\u0151: <strong>konyhai m\u00e9rleg, kal\u00f3ri\u00e1sz\u00e1ml\u00e1l\u00f3 f\u00fczet<\/strong>, (<em>okostelefon is lehet<\/em>) \u00e9s <a href=\"https:\/\/gymbeam.hu\/merokanalak-5ks-1-5-15-50-100-ml.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mer\u0151kanalak<\/a>. Szint\u00e9n j\u00f3 szolg\u00e1latot tehet egy sz\u00e1mol\u00f3g\u00e9p (<em>amennyiben nem vagyunk sz\u00e1mol\u00e1sban profik<\/em>), valamint<strong> t\u00e1pl\u00e1l\u00e9k\u00e9rt\u00e9k inform\u00e1ci\u00f3 forr\u00e1s.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-587213934.jpg\" alt=\"eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s - hogyan m\u00e9rj\u00fck az \u00e9lelmiszert\" width=\"843\" height=\"562\" title=\"eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s - hogyan m\u00e9rj\u00fck az \u00e9lelmiszert\"\/><\/figure><\/div>\n\n\n\n<p>Amennyiben \u00e9teleinken fel vannak t\u00fcntetve a c\u00edmk\u00e9k is, kezd\u00e9snek ez m\u00e1r nagyon j\u00f3. Azonban, <strong>ha a c\u00edmke n\u00e9lk\u00fcli \u00e9lelmiszereket r\u00e9szes\u00edted el\u0151nybe<\/strong>&nbsp;(<em>val\u00f3j\u00e1ban ezeket kellene el\u0151nybe r\u00e9szes\u00edten\u00fcnk)&nbsp;<\/em>t\u00f6bb lehet\u0151s\u00e9ged van. Tetsz\u0151leges <strong>\u00fatmutat\u00f3 a kal\u00f3riasz\u00e1ml\u00e1l\u00e1shoz<\/strong>, mint pl. a <a href=\"https:\/\/www.amazon.com\/Complete-Book-Food-Counts-9th\/dp\/0440245613\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Complete Book of Food Counts<\/a>, vagy m\u00e1s hasonl\u00f3 forr\u00e1s is b\u0151ven megteszi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szint\u00e9n <strong>sz\u00e1mos internetforr\u00e1s is l\u00e9tezik<\/strong>, a legismertebb az USDA National Nutrient Database for Standard Reference. Ha nem rendelkez\u00fcnk sz\u00e1m\u00edt\u00f3g\u00e9ppel nem sz\u00e1m\u00edt &#8211; a ma <strong>l\u00e9tez\u0151 mobilalkalmaz\u00e1sok<\/strong> a kal\u00f3riasz\u00e1ml\u00e1l\u00e1shoz az USDA-t\u00f3l nyerik az inform\u00e1ci\u00f3kat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A f\u0151\u00e9tkez\u00e9seink terv\u00e9t<strong> k\u00f6nnyebb megjegyezn\u00fcnk, mint gondoln\u00e1nk. <\/strong>T\u00f6bbs\u00e9g\u00fcnknek megk\u00f6zel\u00edt\u0151leg <strong>20-30 kedvenc \u00e9tele van<\/strong>, melyet rendszeresen fogyaszt. Amennyiben ezt tudatos\u00edtjuk, eml\u00e9kezni fogunk, hogy 170 gramm csirkemell kb. 140 kal\u00f3ri\u00e1t tartalmaz, kicsivel t\u00f6bb, mint <strong>26 gramm feh\u00e9rj\u00e9t \u00e9s 3 gramm zs\u00edrt. <\/strong>Ugyan\u00edgy megtudunk majd m\u00e9rni ak\u00e1r m\u00e9rleg n\u00e9lk\u00fcl is 170 grammnyi <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemellet<\/a>. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-585296166.jpg\" alt=\"makrot\u00e1panyagok - hogyan \u00e1ll\u00edtsuk \u00f6ssze men\u00fcnket\" width=\"843\" height=\"562\" title=\"makrot\u00e1panyagok - hogyan \u00e1ll\u00edtsuk \u00f6ssze men\u00fcnket\"\/><\/figure><\/div>\n\n\n\n<p>Amennyiben m\u00e9g nem jutott\u00e1l ennyire el\u0151re, <strong>kezed alatt tal\u00e1lod a m\u00e9rleget, ill. a m\u00e9r\u0151kanalakat<\/strong>. Az \u00e1ltal\u00e1ban grammban m\u00e9rt \u00e9lelmiszerekhez ( mint \u00e9teleink t\u00f6bs\u00e9ge) <strong>haszn\u00e1lj konyhai m\u00e9rleget<\/strong>. Azokn\u00e1l az \u00e9lemiszerekn\u00e9l, melyeket t\u00e9rfogatban m\u00e9r\u00fcnk, <strong>haszn\u00e1lj m\u00e9r\u0151kanalat<\/strong>. \u00c1ll\u00edtsd fel a k\u00edv\u00e1nt mennyis\u00e9get, sz\u00e1mold ki \u00e9s meg is van! <strong>M\u00e1ris megismerted a saj\u00e1t makrodat.&nbsp;<\/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=\"2_LEPES_JEGYEZZUK_FEL\"><\/span>2. L\u00c9P\u00c9S: JEGYEZZ\u00dcK FEL<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most m\u00e1r tudod, mit \u00e9rnek az egyes \u00e9lelmiszerek, vagy legal\u00e1bb annyit, <strong>mit jelent a makro-t\u00e1panyag.&nbsp;<\/strong>Tegy\u00fck fel, hogy minden nap haza\u00e9rve a munkahelyedr\u0151l, elfogyasztassz kb. <strong>negyed cs\u00e9sz\u00e9nyi mandulavajat \u00e9s alm\u00e1t.&nbsp;<\/strong>A makrod a k\u00f6vetkez\u0151k\u00e9ppen fog kin\u00e9zni:&nbsp;<\/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\">\n<p><strong>\u00bc cs\u00e9sze mandulavaj<\/strong><\/p>\n\n\n\n<p>\u2022 Kal\u00f3ria: 384<\/p>\n\n\n\n<p>\u2022 Zs\u00edrok: 34 g<\/p>\n\n\n\n<p>\u2022 Feh\u00e9rj\u00e9k: 13 g<\/p>\n\n\n\n<p>\u2022 Cukrok: 11 g<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1 nagy alma h\u00e9j\u00e1val egy\u00fctt<\/strong><\/p>\n\n\n\n<p>\u2022 Kal\u00f3ria: 116<\/p>\n\n\n\n<p>\u2022 Zs\u00edrok: 0 g<\/p>\n\n\n\n<p>\u2022 Feh\u00e9rj\u00e9k: 1 g<\/p>\n\n\n\n<p>\u2022 Cukrok: 30 g<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478744164.jpg\" alt=\"t\u00e1p\u00e9rt\u00e9kek mandulavaj \u00e9s alma\" width=\"843\" height=\"562\" title=\"t\u00e1p\u00e9rt\u00e9kek mandulavaj \u00e9s alma\"\/><\/figure><\/div>\n\n\n\n<p>A t\u00e1pl\u00e1lkoz\u00e1si adatrendszerek <strong>hihetetlen\u00fcl \u00f6sszetett inform\u00e1ci\u00f3kat tartalmaznak<\/strong> a makrot\u00e1panyagokr\u00f3l, bele\u00e9rtve az egyes aminosavakat, de ezekkel ne foglalkozz am\u00edg nincs r\u00e1 igaz\u00e1n sz\u00fcks\u00e9g. Amennyiben nem ismerkedsz meg vel\u00fck alaposan, nem t\u00f6rt\u00e9nik semmi, kezdetnek el\u00e9g az alapokkal tiszt\u00e1ban lenni, vagyis <strong>a cukrokkal, zs\u00edrokkal, valamint a feh\u00e9rj\u00e9kkel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hamar r\u00e1j\u00f6ssz majd, hogy a legt\u00f6bb makr\u00f3-t\u00e1panyag csak ritk\u00e1n rendelkezik eg\u00e9sz sz\u00e1m\u00fa \u00e9rt\u00e9kekkel.<strong> Semmi probl\u00e9ma.<\/strong> Amennyiben nem szeretn\u00e9l t\u00f6bb id\u0151t elt\u00f6lteni matematikai sz\u00e1m\u00edt\u00e1sokkal, mint mag\u00e1val az \u00e9tkez\u00e9ssel, egyszer\u0171en kerek\u00edtsd fel az adott \u00e9rt\u00e9keket. A <strong>0,50 &#8211; ig v\u00e9gz\u0151d\u0151 \u00e9rt\u00e9keket lefel\u00e9, a 0,51 \u00e9rt\u00e9k felettieket<\/strong> pedig felfel\u00e9 kerek\u00edtsd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amint kisz\u00e1moltad a makrot &#8211; <strong>ez a kulcsfontoss\u00e1g\u00fa<\/strong> &#8211; jegyezd fel egy f\u00fczetbe. Minden sikeres \u00fczletember tudja, hogy <strong>amit m\u00e9rnek, az javul is,<\/strong> vagy m\u00e9g pontosabban: <strong>\u201eAmi m\u00e9rve van \u00e9s fel van jegyezve, exponenci\u00e1lisan javulni fog.\u201c<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez csup\u00e1n azt jelenti, hogy amennyiben lem\u00e9red \u00e9s feljegyzed az elfogyasztott \u00e9lelmiszereket,<strong> az eredm\u00e9nyeid m\u00e9g gyorsabban fognak javulni<\/strong>, ez pedig a k\u00f6vet\u00e9si rendszer miatt lesz, amit a f\u00fczeted mutat be majd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g ha ez egyszer\u0171nek is hangzik, nagyon fontos kiemeln\u00fcnk &#8211; <strong>ne felejtsd el feljegyezni<\/strong>, milyen t\u00e1pl\u00e1l\u00e9kokat fogyasztott\u00e1l el az egyes \u00e9tkez\u00e9seid sor\u00e1n, nem csup\u00e1n a makrot jegyezd fel. Ezzel a m\u00f3dszerrel p\u00e1r h\u00e9t ut\u00e1n ak\u00e1r <strong>eg\u00e9sz h\u00e9tre sz\u00f3l\u00f3 t\u00e1pl\u00e1lkoz\u00e1si tervet is k\u00e9sz\u00edthet\u00fcnk<\/strong>, an\u00e9lk\u00fcl, hogy \u00fajra kellene keresg\u00e9ln\u00fcnk minden elfogyasztott \u00e9lelmiszer \u00e9rt\u00e9k\u00e9t.<\/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=\"3_LEPES_SZEDJUK_SZET\"><\/span>3. L\u00c9P\u00c9S: SZEDJ\u00dcK SZ\u00c9T<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Most m\u00e1r tudod, hogyan m\u00e9rd meg a makrot<\/strong>. Ezut\u00e1n hat\u00e1rozd meg, <strong>milyen lesz a t\u00e1pl\u00e1l\u00e9kaid felbont\u00e1sa a j\u00f6v\u0151ben<\/strong>, valamint makr\u00f3-t\u00e1panyag szemsz\u00f6g\u00e9b\u0151l ,hogyan fogja \u00e9tkez\u00e9seidet t\u00e1mogatni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az els\u0151 sz\u00e1m, melyet a t\u00e1pl\u00e1lkoz\u00e1si terv k\u00e9sz\u00edt\u00e9s\u00e9n\u00e9l tudnod kell, a <strong>kal\u00f3ri\u00e1k sz\u00e1ma, amelyre testednek sz\u00fcks\u00e9ge van<\/strong>. Ez a sz\u00e1m az <strong>\u00e9letkort\u00f3l, nemt\u0151l, s\u00falyt\u00f3l, az anyagcsere gyorsas\u00e1g\u00e1t\u00f3l, az aktivit\u00e1s m\u00e9rt\u00e9k\u00e9t\u0151l, c\u00e9lokt\u00f3l \u00e9s az id\u0151 mennyis\u00e9g\u00e9t\u0151l is f\u00fcgg,<\/strong> mely ezek el\u00e9r\u00e9s\u00e9hez sz\u00fcks\u00e9ges. Sz\u00e1mos<strong> online kalkul\u00e1tor<\/strong> l\u00e9tezik, mely ezeknek a sz\u00e1m\u00e9rt\u00e9keknek a kisz\u00e1mol\u00e1s\u00e1ban seg\u00edt, emiatt teh\u00e1t igaz\u00e1n nem kell agg\u00f3dnunk.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-529072400.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t, zs\u00edrt, sz\u00e9nhidr\u00e1tot kellene befogadnunk?\" width=\"843\" height=\"562\" title=\"Mennyi feh\u00e9rj\u00e9t, zs\u00edrt, sz\u00e9nhidr\u00e1tot kellene befogadnunk?\"\/><\/figure><\/div>\n\n\n\n<p>Egyszer\u0171s\u00edt\u00e9sk\u00e9ppen tegy\u00fck fel, hogy meghat\u00e1roztad, <strong>naponta 2 000 kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged<\/strong>, torn\u00e1zol \u00e9s \u00e9ppen fogy\u00e1si f\u00e1zisban vagy. Bontsd fel a makrodat \u00fagy, hogy tudd, <strong>mennyi kal\u00f3ri\u00e1t kell elfogyasztanod az egyes makr\u00f3-t\u00e1panyagokra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e9ld\u00e1nak kezd el az <strong>egyszer\u0171 40\/40\/20 tervvel.&nbsp;<\/strong>Ez azt jelenti, hogy 2 000 kal\u00f3ri\u00e1b\u00f3l &nbsp;800 kal\u00f3ria feh\u00e9rj\u00e9t, 800 kal\u00f3ria cukrot, valamint 400 kal\u00f3ria zs\u00edrt kell elfogyasztanod. Ahhoz, hogy tudd h\u00e1ny gramm makrora van sz\u00fcks\u00e9ged a mindennapi di\u00e9t\u00e1dban, <strong>sz\u00e1mold \u00e1t a kal\u00f3ri\u00e1kat grammra.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha ez seg\u00edt, tetov\u00e1ld a kezedre:<strong> 1 gramm feh\u00e9rje 4 kal\u00f3ri\u00e1t tartalmaz.1 gramm sz\u00e9nhidr\u00e1t 4 kal\u00f3ri\u00e1t tartalmaz, 1 gramm zs\u00edr pedig 9 kal\u00f3ri\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Siker\u00fclt meg\u00e9rtened?<\/strong> A 2000- kal\u00f3ri\u00e1s \u00e9tkez\u00e9sn\u00e9l a makrod a k\u00f6vetkez\u0151k\u00e9ppen sz\u00e1mol\u00f3dik: <strong>800 kal\u00f3ria\/4 kal\u00f3ria grammonk\u00e9nt = 200 g feh\u00e9rje.<\/strong> Ugyanezt az \u00e9rt\u00e9ket kapjuk meg 40% sz\u00e9nhidr\u00e1tb\u00f3l, 200 g. 20 % zs\u00edrn\u00e1l az \u00e9rt\u00e9k <strong>400 kal\u00f3ria\/9 kal\u00f3ria grammonk\u00e9nt<\/strong> = 44 g zs\u00edr (<em>lefel\u00e9 kerek\u00edtve<\/em>).<\/p>\n\n\n\n<p><strong>Napi 2 000 kal\u00f3ri\u00e1n\u00e1l, 40\/40\/20 ar\u00e1nyban, sz\u00fcks\u00e9g\u00fcnk van:<\/strong> 200 g feh\u00e9rj\u00e9re, 200 g sz\u00e9nhidr\u00e1tra, valamint 44 g zs\u00edrra.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537818115.jpg\" alt=\"mennyi kal\u00f3ri\u00e1t kellene befogadnunk?\" width=\"843\" height=\"562\" title=\"mennyi kal\u00f3ri\u00e1t kellene befogadnunk?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_LEPES_KEZDJUK_EL_AZ_ETKEZESEINK_TERVEZESET\"><\/span>4. L\u00c9P\u00c9S: KEZDJ\u00dcK EL AZ \u00c9TKEZ\u00c9SEINK TERVEZ\u00c9S\u00c9T<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most m\u00e1r ismered a sz\u00e1m\u00e9rt\u00e9keidet. A t\u00e1pl\u00e1lkoz\u00e1s sz\u00e1m\u00e9rt\u00e9k\u00e9t nem tudod \u00e9s megj\u00f3solni sem lehet. <strong>Minden att\u00f3l f\u00fcgg, hogyan fogod k\u00f6zben \u00e9rezni magad.&nbsp;<\/strong>Eddig a klasszikus ar\u00e1nyok, amelyekkel elkezdheted, mint a <em>40\/40\/20<\/em> vagy a&nbsp; <em>40\/50\/10<\/em>, <strong>csak \u00fatmutat\u00f3k\u00e9nt szolg\u00e1lnak<\/strong>, nem szab\u00e1lyk\u00e9nt.<\/p>\n\n\n\n<p>Pr\u00f3b\u00e1lj ki egy hasonl\u00f3t mint a 40\/40\/20. Amennyiben eg\u00e9sz id\u0151 alatt \u00e9hes leszel, <strong>n\u00f6veld a feh\u00e9rj\u00e9k adagj\u00e1t<\/strong>. Ha hi\u00e1nyzik bel\u0151l\u00fcnk az energia, pr\u00f3b\u00e1lkozzunk a<strong> zs\u00edrok szintj\u00e9nek n\u00f6vel\u00e9s\u00e9vel.&nbsp;<\/strong>A test\u00e9p\u00edt\u0151k t\u00e1pl\u00e1lkoz\u00e1sa r\u00e9szben tudom\u00e1ny, r\u00e9szben pedig m\u0171v\u00e9szet \u00e9s mindig igyekszik megtartani a <strong>helyes egyens\u00falyt \u00e9s az arany k\u00f6z\u00e9putat.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128.jpg\" alt=\"fitness \u00e9telek el\u0151rek\u00e9sz\u00edt\u00e9se - dobozol\u00e1s\" width=\"843\" height=\"562\" title=\"fitness \u00e9telek el\u0151rek\u00e9sz\u00edt\u00e9se - dobozol\u00e1s\"\/><\/figure><\/div>\n\n\n\n<p><strong>Ez alatt pedig ne \u0151r\u00fclj bele a sz\u00e1molgat\u00e1sokba<\/strong>. Ker\u00fclj a makr\u00f3-t\u00e1panyagokhoz olyan k\u00f6zel, amennyire csak tudsz, ha pedig nem vagy otthon, vagy \u00e9ppen sietsz, <strong>becs\u00fcld fel az adagokat szemre, ahogyan siker\u00fcl<\/strong>. Amennyiben a feh\u00e9rj\u00e9k bevitele egy nap t\u00f6bb lesz mint a sz\u00e9nhidr\u00e1tok\u00e9, <strong>ne csin\u00e1lj bel\u0151le probl\u00e9m\u00e1t<\/strong>. Az utols\u00f3 dolog amit szeretn\u00e9l, a <strong>motiv\u00e1ci\u00f3 elveszt\u00e9se a t\u00f6k\u00e9letes sz\u00e1mol\u00e1sok okozta szresszt\u0151l.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szint\u00e9n <strong>nem kell megsz\u00e1llotnak lenned<\/strong> az ar\u00e1nyok \u00e9rt\u00e9k\u00e9vel. T\u00e1pl\u00e1lkozni megk\u00f6zel\u00edt\u0151leg a 40\/40\/20 ar\u00e1ny szerint <strong>jobb, mint ha azt sem tudn\u00e1nk \u00e9ppen mit fogyasztunk<\/strong>. Amennyiben nem tudsz mindent pontosan naponta megjel\u00f6lni sebaj, igyekezz ahogyan tudod. Eleinte nagy munk\u00e1nak t\u0171nik a feladat, de hamarabb, mint gondoln\u00e1nk k\u00f6nnyed\u00e9n fog majd m\u0171k\u00f6dni \u00e9s <strong>nem okoz fejf\u00e1j\u00e1st.<\/strong><\/p>\n\n\n\n<p>Az \u00e9lemiszerek elk\u00e9sz\u00edt\u00e9s\u00e9r\u0151l a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-sikeres-etel-elokeszites-es-dobozolas-5-szabalya\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sikeres \u00e9tel el\u0151k\u00e9sz\u00edt\u00e9s \u00e9s dobozol\u00e1s 5 szab\u00e1lya<\/a><\/strong>c. cikk\u00fcnkben olvashatsz<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hat\u00e1rozottan hissz\u00fck, hogy cikk\u00fcnk <strong>seg\u00edts\u00e9get ny\u00fajtott&nbsp; az inspir\u00e1ci\u00f3ban a pozit\u00edv v\u00e1ltoz\u00e1sokat illet\u0151en<\/strong> t\u00e1pl\u00e1lkoz\u00e1sod sor\u00e1n. Amennyiben alternat\u00edv\u00e1t keresel az \u00e9telek kim\u00e9r\u00e9s\u00e9re, inspir\u00e1l\u00f3dj a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/4-tipp-a-zsir-leadasara-makro-tapanyagok-szamitasa-nelkul\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><em>4 tipp a zs\u00edrok led\u00f6nt\u00e9s\u00e9re makr\u00f3-t\u00e1panyagok sz\u00e1mol\u00e1sa n\u00e9lk\u00fcl<\/em><\/a>&nbsp;<\/strong>c. cikk\u00fcnkb\u0151l. Ha tetszett cikk\u00fcnk, <strong>t\u00e1mogasd egy megost\u00e1ssal.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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>Hogyan t\u00e1pl\u00e1lkozz helyesen? Ha ezzel a k\u00e9rd\u00e9ssel tal\u00e1lkozol, akkor a cikk seg\u00edts\u00e9g\u00e9vel megtudhatod, hogyan kezdj neki t\u00e1pl\u00e1lkoz\u00e1si szok\u00e1sod jobb\u00e1 t\u00e9tel\u00e9hez.<\/p>\n","protected":false},"author":25,"featured_media":70292,"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":[94],"tags":[7626,7638,6672,7356],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-286116","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","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>4 l\u00e9p\u00e9s a jobb t\u00e1pl\u00e1lkoz\u00e1s\u00e9rt - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan t\u00e1pl\u00e1lkozz helyesen? 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