{"id":286373,"date":"2016-10-17T09:50:00","date_gmt":"2016-10-17T07:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286373"},"modified":"2023-11-15T15:48:37","modified_gmt":"2023-11-15T14:48:37","slug":"6-hiba-amit-gyakran-elkovetunk-a-reggelinel","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/","title":{"rendered":"Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki?"},"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\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#A_6_leggyakoribb_reggelis_hiba\" title=\"A 6 leggyakoribb reggelis hiba\">A 6 leggyakoribb reggelis hiba<\/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\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#1_Edes_peksutik_es_kaloriadus_kaves_italok_pl_tejszinhabos_kave\" title=\"1. \u00c9des p\u00e9ks\u00fctik \u00e9s kal\u00f3riad\u00fas k\u00e1v\u00e9s italok (pl. tejsz\u00ednhabos k\u00e1v\u00e9)\">1. \u00c9des p\u00e9ks\u00fctik \u00e9s kal\u00f3riad\u00fas k\u00e1v\u00e9s italok (pl. tejsz\u00ednhabos k\u00e1v\u00e9)<\/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\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#2_Cukros_smoothie\" title=\"2. Cukros smoothie\">2. Cukros smoothie<\/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\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#3_Zsirban_es_cukorban_gazdag_etelek_tele_kaloriaval\" title=\"3. Zs\u00edrban \u00e9s cukorban gazdag \u00e9telek tele kal\u00f3ri\u00e1val\">3. Zs\u00edrban \u00e9s cukorban gazdag \u00e9telek tele kal\u00f3ri\u00e1val<\/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\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#4_Alacsony_kaloriatartalmu_etelek\" title=\"4. Alacsony kal\u00f3riatartalm\u00fa \u00e9telek\">4. Alacsony kal\u00f3riatartalm\u00fa \u00e9telek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#5_Edes_gabonapehely_muzli_vagy_granola\" title=\"5. \u00c9des gabonapehely, m\u00fczli vagy granola\">5. \u00c9des gabonapehely, m\u00fczli vagy granola<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#6_Elfeledkezel_a_gyumolcsokrol_es_a_zoldsegekrol\" title=\"6. Elfeledkezel a gy\u00fcm\u00f6lcs\u00f6kr\u0151l \u00e9s a z\u00f6lds\u00e9gekr\u0151l\">6. Elfeledkezel a gy\u00fcm\u00f6lcs\u00f6kr\u0151l \u00e9s a z\u00f6lds\u00e9gekr\u0151l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#Mit_tartalmazzon_egy_kiegyensulyozott_reggeli\" title=\"Mit tartalmazzon egy kiegyens\u00falyozott reggeli?\">Mit tartalmazzon egy kiegyens\u00falyozott reggeli?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#Mire_emlekezz\" title=\"Mire eml\u00e9kezz?\">Mire eml\u00e9kezz?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Igaz, hogy a reggeli legt\u00f6bbsz\u00f6r t\u00f6k\u00e9letes napind\u00edt\u00f3, viszont negat\u00edvan is befoly\u00e1solhatja, hogy hogy \u00e9rezz\u00fck magunkat a nap tov\u00e1bbi r\u00e9sz\u00e9ben. Term\u00e9szetesen nagyon sok m\u00falik azon, hogy mi az els\u0151 dolog, amit \u00e9bred\u00e9s ut\u00e1n bevisz\u00fcnk a szervezet\u00fcnkbe. Nem \u00e9rdemes az els\u0151 kez\u00fcnk \u00fcgy\u00e9be dolgot elfogyasztani reggelire, ugyanis a <strong>nyers \u00f6sszetev\u0151k kiv\u00e1laszt\u00e1sa \u00e9s azok t\u00e1panyagprofilja kulcsfontoss\u00e1g\u00fa jelent\u0151s\u00e9ggel b\u00edr.<\/strong> Mai cikk\u00fcnkben adunk p\u00e1r reggeli \u00f6tletet, el\u00e1ruljuk, hogy melyek a reggeli k\u00e9sz\u00edt\u00e9skor v\u00e9tett leggyakoribb hib\u00e1k \u00e9s elmondjuk, hogyan lehet kik\u00fcsz\u00f6b\u00f6lni \u0151ket.<\/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=\"A_6_leggyakoribb_reggelis_hiba\"><\/span>A 6 leggyakoribb reggelis hiba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gyakorlatilag semmi gond nincs azzal, ha n\u00e9ha-n\u00e9ha bedobunk reggelire egy b\u0151 olajban s\u00fclt, csokival \u00e9s dupla tejsz\u00ednhabbal le\u00f6nt\u00f6tt palacsint\u00e1t vagy egy hotdogot feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt bucival. A probl\u00e9m\u00e1k akkor kezd\u0151dnek, ha a reggelid szinte sohasem felel meg az <span style=\"color: #ff6600\">eg\u00e9szs\u00e9ges \u00e9tkez\u00e9s<\/span> alapelveinek \u00e9s id\u0151vel elkezdenek tornyosulni az \u00e9letedben a negat\u00edv k\u00f6vetkezm\u00e9nyek. P\u00e9ld\u00e1ul egy id\u0151 ut\u00e1n \u00e9szre fogod venni, hogy <strong>nehezen koncentr\u00e1lsz<\/strong> a suliban vagy a munkahelyeden, illetve<strong> alig siker\u00fcl leadnod p\u00e1r kil\u00f3t.<\/strong> Nem besz\u00e9lve r\u00f3la, hogy val\u00f3sz\u00edn\u0171leg sokszor t\u00faleszed magad \u00e9s ahelyett, hogy tele lenn\u00e9l energi\u00e1val, ink\u00e1bb r\u00e1d t\u00f6r a <strong>f\u00e1radts\u00e1g<\/strong>, f\u0151leg egy nehezebb, zs\u00edrosabb fog\u00e1s ut\u00e1n. Nos, hadd mutassuk be, melyek a leggyakoribb reggelivel kapcsolatban v\u00e9tett bakik.&nbsp;<span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Edes_peksutik_es_kaloriadus_kaves_italok_pl_tejszinhabos_kave\"><\/span>1. \u00c9des p\u00e9ks\u00fctik \u00e9s kal\u00f3riad\u00fas k\u00e1v\u00e9s italok (pl. tejsz\u00ednhabos k\u00e1v\u00e9)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy ilyen reggelit Homer is megirigyelne a Simpson csal\u00e1db\u00f3l, azonban sejthetj\u00fck, hogy az ilyen t\u00edpus\u00fa cukorbomb\u00e1k \u00f6sszet\u00e9tele k\u00f6zel sem nevezhet\u0151 eg\u00e9szs\u00e9gesnek. Tulajdonk\u00e9ppen, az \u00f6sszes croissant, f\u00e1nk, torta \u00e9s er\u0151sen feldolgozott \u00e9des p\u00e9ks\u00fcti <strong>tele van cukorral, eg\u00e9szs\u00e9gtelen (transz) zs\u00edrokkal<\/strong>, s\u0151t \u00edzfokoz\u00e1s c\u00e9lj\u00e1b\u00f3l m\u00e9g <strong>s\u00f3val<\/strong> is. Ez sajnos egyet jelent azzal, hogy <strong>vitaminban, \u00e1sv\u00e1nyi anyagokban, feh\u00e9rj\u00e9kben \u00e9s rostokban viszont szeg\u00e9nyek<\/strong>, ez\u00e9rt az elfogyaszt\u00e1suk ut\u00e1n r\u00f6vid id\u0151vel \u00fajra meg\u00e9hez\u00fcnk. Ha bedobsz egy sziruppal \u00e9s tejsz\u00ednhabbal \u00e9des\u00edtett tejesk\u00e1v\u00e9t, nem energi\u00e1val, hanem hatalmas d\u00f3zis kal\u00f3ri\u00e1val t\u00f6lt\u00f6d meg a tested. Ekkora kal\u00f3riabomb\u00e1val pedig lehetetlen elind\u00edtani a napot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azt is eltudjuk k\u00e9pzelni, hogy hazafel\u00e9 menet gyakran becs\u00e1bulsz a k\u00f6zeli p\u00e9ks\u00e9gbe \u00e9s ink\u00e1bb veszel valamilyen friss p\u00e9ks\u00fctem\u00e9nyt, amit s\u00e9ta k\u00f6zben elr\u00e1gcs\u00e1lhatsz. Ilyenkor a <strong>nagy mennyis\u00e9g\u0171 cukort\u00f3l<\/strong> hirtelen energial\u00f6ketet kapsz \u00e9s k\u00f6zben a megemelkedett <strong>dopaminszinted boldogs\u00e1ghormonokat<\/strong> szabad\u00edt fel a szervezetedben. Sajnos ez az euf\u00f3rikus \u00e1llapot nem tart t\u00fal sok\u00e1ig. A cukor \u00e1ltal okozott \u00f3ri\u00e1si energia hamarosan a semmibe v\u00e9sz \u00e9s nemsok\u00e1ra \u00fajra meg\u00e9hezel, a gyomrod pedig m\u00e9g t\u00f6bbet akar. Nem sokkal k\u00e9s\u0151bb m\u00e1r ny\u00falsz is a k\u00f6vetkez\u0151 p\u00e9ks\u00fctem\u00e9ny\u00e9rt, \u00fajra a dopamin hull\u00e1mvas\u00fatra ker\u00fclsz \u00e9s ahelyett, hogy a munk\u00e1dra vagy a tanulm\u00e1nyaidra \u00f6sszpontos\u00edtan\u00e1l, eg\u00e9sz reggel azon j\u00e1r a fejed, hogy mit ehetn\u00e9l m\u00e9g. <span style=\"color: #ff6600\">[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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg\" alt=\"A reggeli p\u00e9ks\u00fctik \u00e9s \u00edzes\u00edtett k\u00e1v\u00e9k h\u00e1tr\u00e1nyai\" class=\"wp-image-309247\" style=\"width:843px;height:563px\" title=\"A reggeli p\u00e9ks\u00fctik \u00e9s \u00edzes\u00edtett k\u00e1v\u00e9k h\u00e1tr\u00e1nyai\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9gesebb reggelit?<\/h3>\n\n\n\n<p>Ne f\u00e9lj, nem kell felhagynod a kedvenc p\u00e9ks\u00e9ged l\u00e1togat\u00e1s\u00e1val. Azonban, ha hosszabb id\u0151re szeretn\u00e9l el tel\u00edt\u0151dni \u00e9s bevinni a sz\u00fcks\u00e9ges t\u00e1panyagokat, v\u00e1ltoztatnod kell az \u00e9tkez\u00e9si szok\u00e1saidon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mondjuk kezdhetn\u00e9l azzal, hogy a kedvenc p\u00e9ks\u00fctid mell\u00e9 <strong>eszel<\/strong> egy kis cukormentes, zs\u00edrszeg\u00e9ny <strong>joghurtot<\/strong> \u00e9s valamilyen <strong>friss gy\u00fcm\u00f6lcs\u00f6t.<\/strong><\/li>\n\n\n\n<li>A k\u00f6vetkez\u0151 l\u00e9p\u00e9s az lenne, hogy <strong>\u00e9des p\u00e9ks\u00fctem\u00e9ny helyett ink\u00e1bb s\u00f3s<\/strong> alternat\u00edvakat v\u00e1s\u00e1rolj, lehet\u0151s\u00e9g szerint olyanokat, melyek teljes ki\u0151rl\u00e9s\u0171 lisztb\u0151l k\u00e9sz\u00fcltek. Azt\u00e1n j\u00f6het m\u00e9g a t\u00e1ny\u00e9rra p\u00e1r szelet min\u0151s\u00e9gi <strong>sonka, sajt, friss <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\"><strong>z\u00f6lds\u00e9g<\/strong> <\/a>\u00e9s m\u00e1r neki is eshetsz egy nyugis, t\u00e1pl\u00e1l\u00f3 reggelinek munka el\u0151tt.<\/li>\n\n\n\n<li>Ha nincs id\u0151d reggelente, el\u0151tte este is elk\u00e9sz\u00edtheted a reggelidet. Mit sz\u00f3ln\u00e1l mondjuk egy <span style=\"color: #ff6600\">\u00e9jszak\u00e1z\u00f3s zabk\u00e1s\u00e1hoz<\/span>? Miut\u00e1n felkelt\u00e9l, nincs m\u00e1s dolgod vele, mint hogy stresszel\u00e9s n\u00e9lk\u00fcl seperc alatt elfogyaszd.<\/li>\n\n\n\n<li>\u00c9des p\u00e9ks\u00fctem\u00e9nyeket egy\u00e9bk\u00e9nt, pl.<span style=\"color: #ff6600\"> csokis f\u00e1nkot<\/span>, <strong>otthon<\/strong> is k\u00e9sz\u00edthetsz \u00e9s ha \u00f6sszehasonl\u00edtod az v\u00e9geredm\u00e9nyt a bolti verzi\u00f3kkal te magas is l\u00e1thatod, hogy a ti\u00e9d mennyivel gazdagabb feh\u00e9rj\u00e9ben \u00e9s rostokban.<\/li>\n\n\n\n<li><strong>Fokozatosan pr\u00f3b\u00e1lj meg leszokni a kedvenc \u00edzes\u00edtett k\u00e1v\u00e9dr\u00f3l.<\/strong> Kezdetnek az is megfelel, ha kevesebb tejsz\u00ednhabot nyomsz a b\u00f6gr\u00e9dbe, majd a cukorral is igyekszel cs\u00ednj\u00e1n b\u00e1nni. Azt\u00e1n id\u0151vel megeshet, hogy jobban k\u00edv\u00e1nsz majd egy cukormentes hossz\u00fa k\u00e1v\u00e9t f\u00e9lzs\u00edros vagy zs\u00edrszeg\u00e9ny tejjel. Cukor helyett egy\u00e9bk\u00e9nt az <span style=\"color: #ff6600\">\u00e9des\u00edt\u0151<\/span> is szuper v\u00e1laszt\u00e1s.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" 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=\"105964,107113,107605,108277\" ><\/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_Cukros_smoothie\"><\/span>2. Cukros smoothie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy z\u00f6lds\u00e9gekkel \u00e9s gy\u00fcm\u00f6lcs\u00f6kkel teli smoothie a vil\u00e1g legeg\u00e9szs\u00e9gesebb kaj\u00e1j\u00e1nak t\u0171nhet, de mint azt j\u00f3l tudjuk, nem minden arany, ami f\u00e9nylik. Persze, vannak benne <strong>k\u00fcl\u00f6nb\u00f6z\u0151 vitaminok, \u00e1sv\u00e1nyi anyagok \u00e9s n\u00e9mi rost<\/strong> is, de <strong>gyakran sajnos igen alacsony a feh\u00e9rje \u00e9s az eg\u00e9szs\u00e9ges zs\u00edrtartalma.<\/strong> Csak k\u00e9pzeld el az \u00f6sszes, elk\u00e9sz\u00edt\u00e9s\u00e9hez felhaszn\u00e1lt alapanyagot k\u00fcl\u00f6n-k\u00fcl\u00f6n, azt\u00e1n a k\u00e9sz italodat. Meginni sima \u00fcgy, na de megenni is ilyen egyszer\u0171 lenne mindent? Biztos, hogy nem. Nem meglep\u0151, hogy <strong>a foly\u00e9kony t\u00e1pl\u00e1l\u00e9kt\u00f3l nem \u00e9rezz\u00fck magunkat annyira tele, mintha szil\u00e1rd \u00e9telt fogyasztan\u00e1nk.<\/strong> A helyzet az, hogy az ember k\u00e9pes rengeteg kal\u00f3ri\u00e1t bevinni ital form\u00e1j\u00e1ban, de nem sok\u00e1ig lakunk j\u00f3l vel\u00fck. A szil\u00e1rd \u00e9telek az\u00e9rt is bizonyulnak b\u00f6lcsebb \u00f6tletnek, mert a r\u00e1g\u00e1s folyamata teljesen term\u00e9szetes sz\u00e1munkra. Ilyenkor az \u00e9tel kisebb molekul\u00e1kra oszlik \u00e9s beindul az em\u00e9szt\u00e9s els\u0151 folyamata, mely sor\u00e1n az \u00e9tel em\u00e9szt\u0151enzimekkel keveredik. <span style=\"color: #ff6600\">[4-6]<\/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\">Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9gesebb reggelit?<\/h3>\n\n\n\n<p>Ha nincs id\u0151d vagy kedved szil\u00e1rd \u00e9teleket enni \u00e9s ink\u00e1bb bedobn\u00e1l egy smoothie-t, tartsd \u00e9szben a k\u00f6vetkez\u0151 alapszab\u00e1lyokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Max. 1-2 gy\u00fcm\u00f6lcs\u00f6t haszn\u00e1lj fel hozz\u00e1.<\/strong><\/li>\n\n\n\n<li><strong>Adj hozz\u00e1 eg\u00e9szs\u00e9ges zs\u00edrokat<\/strong> &#8211; egy kan\u00e1l <span style=\"color: #ff6600\">mogyor\u00f3- vagy kesuvajat<\/span>, magokat (<span style=\"color: #ff6600\">lenmag, t\u00f6kmag, napraforg\u00f3mag, chia mag, kendermag, kaka\u00f3bab<\/span>) vagy \u00bc-1\/2 avok\u00e1d\u00f3t.<\/li>\n\n\n\n<li><strong>Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l sem.<\/strong> A cukrozatlan joghurtok, a szemcs\u00e9s sajt, a tej, a <span style=\"color: #ff6600\">feh\u00e9rjepor<\/span> \u00e9s ezek kombin\u00e1ci\u00f3i p\u00e9ld\u00e1ul csod\u00e1kat m\u0171velhetnek.<\/li>\n\n\n\n<li><strong>Kiemelten fontosak az \u00f6sszetett sz\u00e9nhidr\u00e1tok<\/strong> is, pl. egy kan\u00e1l rostban gazdag <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zabpehely\/\" class=\"ek-link\">zabpehely<\/a><\/span>, mely sz\u00e9p lassan t\u00f6lt fel a kell\u0151 energi\u00e1val.<\/li>\n\n\n\n<li>Ha a <strong>rost beviteledet akarod fokozni \u00e9s kicsit jobban elszeretn\u00e9l tel\u00edt\u0151dni<\/strong>, javasoljuk az <span style=\"color: #ff6600\">\u00fatif\u00fcvet<\/span> vagy az <span style=\"color: #ff6600\">almarostot.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amennyiben ezeket a l\u00e9p\u00e9seket szem el\u0151tt tartod, minden sz\u00fcks\u00e9ges t\u00e1panyagot tartalmazni fog a smoothie-d \u00e9s sz\u00e9p lassan, hosszabb id\u0151re t\u00f6lt fel energi\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azon m\u00e9l\u00e1zol, mik azok az eg\u00e9szs\u00e9gesnek t\u0171n\u0151 \u00e9telek, melyek val\u00f3j\u00e1ban nem azok, olvasd el <span style=\"color: #ff6600\"><strong>10 \u00e9tel, amir\u0151l csak hissz\u00fck, hogy eg\u00e9szs\u00e9ges<\/strong><\/span> c. cikk\u00fcnket.<\/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=\"722\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg\" alt=\"Eg\u00e9szs\u00e9ges smoothie reggelire\" class=\"wp-image-309275\" style=\"width:843px;height:542px\" title=\"Eg\u00e9szs\u00e9ges smoothie reggelire\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-2048x1316.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=\"3_Zsirban_es_cukorban_gazdag_etelek_tele_kaloriaval\"><\/span>3. Zs\u00edrban \u00e9s cukorban gazdag \u00e9telek tele kal\u00f3ri\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nyaral\u00e1sok sor\u00e1n nagyon cs\u00e1b\u00edt\u00f3 az angol vagy egy t\u00f6bb fog\u00e1sos reggeli, de nem minden nap. Hidd el, csak <strong>f\u00e1radt \u00e9s eltelt<\/strong> leszel ut\u00e1na \u00e9s k\u00e9ptelen leszel koncentr\u00e1lni a munk\u00e1dra vagy a tanul\u00e1sra. Az ilyen \u00e9telek ugyanis sokszor nagy adag kolb\u00e1szb\u00f3l, zs\u00edros sajtokb\u00f3l, r\u00e1ntott\u00e1b\u00f3l, \u00e9des s\u00fctikb\u0151l \u00e9s cukros \u00fcd\u00edt\u0151kb\u0151l \u00e1llnak. Vagyis <strong>igazi, cukorban, s\u00f3ban \u00e9s zs\u00edrokban d\u00fas energiabomb\u00e1k.<\/strong> Az m\u00e1r csak hagyj\u00e1n, hogy az \u00f6sszetev\u0151ik a rostot, a vitaminokat \u00e9s az \u00e1sv\u00e1nyi anyagokat h\u00edrb\u0151l sem ismerik.<\/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\">Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9gesebb verzi\u00f3t?<\/h3>\n\n\n\n<p>Ak\u00e1r otthon vagy ak\u00e1r nyaralni m\u00e9sz, mindig v\u00e1lassz eg\u00e9szs\u00e9gesebb reggeli alternat\u00edv\u00e1kat, melyek nem \u00e1lmos\u00edtanak el \u00e9s elegend\u0151 energi\u00e1t adnak ahhoz, hogy elv\u00e9gezd a reggeli teend\u0151idet. Csak tartsd be a k\u00f6vetkez\u0151 l\u00e9p\u00e9seket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A reggelid (ne) tartalmazzon valamilyen gy\u00fcm\u00f6lcs\u00f6t (100-150g). Ez a mennyis\u00e9g nagyj\u00e1b\u00f3l 1-2 k\u00f6zepes m\u00e9ret\u0171 darabnak felel meg.<\/li>\n\n\n\n<li><strong>Ha p\u00e9ks\u00fctem\u00e9nyt enn\u00e9l, lehet\u0151s\u00e9g szerint v\u00e1lassz teljes ki\u0151rl\u00e9s\u0171<\/strong> (rozs, t\u00f6nk\u00f6lyb\u00faza, b\u00fazaliszt) <strong>lisztb\u0151l k\u00e9sz\u00fclteket,<\/strong> hiszen a finom\u00edtott megfelel\u0151ikkel szemben jobban eltel\u00edtenek \u00e9s hat\u00e9konyan t\u00e1mogatj\u00e1k az eg\u00e9szs\u00e9get.<\/li>\n\n\n\n<li><strong>Ami a vajat \u00e9s m\u00e1s zs\u00edrforr\u00e1sokat illeti, mindig figyelj az adagokra<\/strong> (10-20g max., vagyis kb. egy ujjnyi), de ha megoldhat\u00f3, haszn\u00e1lj ink\u00e1bb szemcs\u00e9s sajtb\u00f3l vagy h\u00fcvelyesekb\u0151l k\u00e9sz\u00fclt kenhet\u0151 kr\u00e9met pl. <span style=\"color: #ff6600\">hummuszt.<\/span><\/li>\n\n\n\n<li><strong>Egy\u00e9l el\u00e9g proteint.<\/strong> Sz\u00e1mos lehet\u0151s\u00e9ged van: max. 30%-os sajtok, f\u0151tt toj\u00e1s, <span style=\"color: #ff6600\">tofu, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tempeh-hu\/\" class=\"ek-link\">tempeh<\/a>, valamint szard\u00ednia vagy tonhal kr\u00e9m.<\/span> A felv\u00e1gottak eset\u00e9ben mi a magas h\u00fastartalm\u00fa, legjobb min\u0151s\u00e9g\u0171 sonk\u00e1kat aj\u00e1nljuk, nagyon alacsony s\u00f3tartalommal (lehet\u0151leg 2,2g\/100g).<\/li>\n\n\n\n<li><strong>Ami a folyad\u00e9kbevitelt illeti, igy\u00e1l ink\u00e1bb felvizezett \u00fcd\u00edt\u0151ket, friss vizet<\/strong>, illetve cukrozatlan k\u00e1v\u00e9t vagy te\u00e1t.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg\" alt=\"Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9ges, p\u00e9ks\u00fctit is tartalmaz\u00f3 reggelit?\" class=\"wp-image-309294\" style=\"width:843px;height:562px\" title=\"Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9ges, p\u00e9ks\u00fctit is tartalmaz\u00f3 reggelit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-2048x1365.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=\"4_Alacsony_kaloriatartalmu_etelek\"><\/span>4. Alacsony kal\u00f3riatartalm\u00fa \u00e9telek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Annak az es\u00e9lye is fenn\u00e1llhat, hogy \u00e9pp fogy\u00f3k\u00far\u00e1zol \u00e9s min\u00e9l kevesebb kal\u00f3ri\u00e1t akarsz bevinni. Reggelire p\u00e9ld\u00e1ul csak toj\u00e1sfeh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt r\u00e1ntott\u00e1t dobsz \u00f6ssze, amit <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/spenot\/\" class=\"ek-link\">spen\u00f3ttal<\/a> \u00e9s zs\u00edrszeg\u00e9ny joghurttal k\u00eds\u00e9rsz. Sajnos ez a megk\u00f6zel\u00edt\u00e9s nem sok j\u00f3t \u00edg\u00e9r. <strong>Egy ilyen \u00e9telben ugyanis alig van kal\u00f3ria, sz\u00e9nhidr\u00e1t, zs\u00edrok, rost \u00e9s tulajdonk\u00e9ppen m\u00e1s sem.<\/strong> Kb. lehetetlen j\u00f3l lakni vele, hamarosan ugyanolyan \u00e9hes leszel, plusz koncentr\u00e1lni sem b\u00edrsz majd a tanulm\u00e1nyaidra \u00e9s a munk\u00e1dra. S\u0151t, val\u00f3sz\u00edn\u0171leg felfalod az els\u0151 dolgot, amit a kamr\u00e1ban vagy az \u00edr\u00f3asztal fi\u00f3kodban tal\u00e1lsz. Ha \u00edgy \u00e9tkezel, k\u00f6nnyen eljuthatsz a t\u00falev\u00e9sig \u00e9s eg\u00e9szs\u00e9gtelen kapcsolatot alak\u00edtasz ki az \u00e9telekkel. Egyszer\u0171en az <strong>\u00e9hez\u00e9s \u00e9s a gyors fogy\u00e1s<\/strong> csapd\u00e1j\u00e1ba ker\u00fclhetsz, amit azt\u00e1n t\u00falev\u00e9s \u00e9s s\u00falygyarapod\u00e1s k\u00f6vet. \u00cdgy nem, hogy fenntarthat\u00f3bb lesz a fogy\u00e1sod, hanem megromlik az eg\u00e9szs\u00e9ged \u00e9s az \u00f6nbecs\u00fcl\u00e9sed is. Sz\u00f3val, nem lenne jobb, ha m\u00e1shogy \u00e1lln\u00e1l a reggeliz\u00e9shez? <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\">Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9gesebb verzi\u00f3t?<\/h3>\n\n\n\n<p><strong>A <span style=\"color: #ff6600\">v\u00e1ltozatoss\u00e1g \u00e9s az egyens\u00faly jelen kell legyenek az \u00e9trendedben<\/span>, m\u00e9g akkor is, ha fogy\u00f3zol<\/strong>. Minden \u00e9telben legyen kell\u0151 mennyis\u00e9g\u0171 t\u00e1panyag, mely feh\u00e9rj\u00e9ben, sz\u00e9nhidr\u00e1tban, zs\u00edrokban, vitaminokban \u00e9s \u00e1sv\u00e1nyi anyagokban gazdag. A rostnak is kulcsfontoss\u00e1g\u00fa a szerepe, mert eltel\u00edt \u00e9s hozz\u00e1j\u00e1rul az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9shez. Igaz\u00e1n nem neh\u00e9z olyan reggelit csin\u00e1lni, ami megfelel a felsoroltaknak. Ha betartjuk az alapszab\u00e1lyokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Az \u00e9tel ne csak a sz\u00fcks\u00e9ges feh\u00e9rj\u00e9ket, zs\u00edrokat \u00e9s sz\u00e9nhidr\u00e1tokat tartalmazza, de friss gy\u00fcm\u00f6lcs\u00f6ket \u00e9s z\u00f6lds\u00e9geket<\/strong> is, melyek j\u00f3t\u00e9kony rostokkal, vitaminokkal, \u00e1sv\u00e1nyi anyagokkal \u00e9s \u00e9rt\u00e9kes antioxid\u00e1nsokkal seg\u00edtik a szervezet m\u0171k\u00f6d\u00e9s\u00e9t.<\/li>\n\n\n\n<li><strong>V\u00e1lassz \u00f6sszetett sz\u00e9nhidr\u00e1tforr\u00e1st.<\/strong> A zabk\u00e1sa, a hajdina vagy rizsk\u00e1sa, vagy esetleg a teljes ki\u0151rl\u00e9s\u0171 p\u00e9ks\u00fctem\u00e9nyek mind megfelelnek erre a c\u00e9lra.<\/li>\n\n\n\n<li><strong>Gondoskodj a feh\u00e9rj\u00e9r\u0151l.<\/strong> Gazdag\u00edtsd a reggeli zabk\u00e1s\u00e1dat p\u00e9ld\u00e1ul g\u00f6r\u00f6g joghurttal, szemcs\u00e9s sajttal vagy <span style=\"color: #ff6600\">toj\u00e1sfeh\u00e9rj\u00e9vel<\/span>. Ha ink\u00e1bb szendvicset k\u00edv\u00e1nn\u00e1l, bolond\u00edtsd meg zs\u00edrszeg\u00e9ny sajttal, min\u0151s\u00e9gi sonk\u00e1val vagy felszeletelt f\u0151tt toj\u00e1ssal.<\/li>\n\n\n\n<li><strong>A zs\u00edrok &#8211; f\u0151leg az eg\u00e9szs\u00e9gesek &#8211; semmik\u00e9ppen ne maradjanak ki<\/strong>. Egy kan\u00e1lka <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/mogyorovajak\/\" class=\"ek-link\">magvaj<\/a> vagy mag csod\u00e1kat tehet a k\u00e1s\u00e1kkal \u00e9s a joghurtokkal. Ha viszont ink\u00e1bb kenyeret enn\u00e9l, kend meg egy v\u00e9kony szelet vajjal, szemcs\u00e9s sajttal vagy valamilyen h\u00fcvelyesb\u0151l k\u00e9sz\u00fclt kr\u00e9mmel.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha koplalsz \u00e9s sokat sportolsz mellette, lehets\u00e9ges, hogy hamarosan megjelennek az \u00e9letedben az eg\u00e9szs\u00e9g\u00fcgyi panaszok. Err\u0151l az al\u00e1bbi cikkben b\u0151vebben olvashatsz: <span style=\"color: #ff6600\"><strong>Hogyan gy\u0151zz\u00fck le a menstru\u00e1ci\u00f3 elmarad\u00e1s\u00e1t \u00e9s a n\u0151i atl\u00e9tatri\u00e1sz egy\u00e9b t\u00fcneteit?<\/strong><\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"696\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg\" alt=\"Eg\u00e9szs\u00e9ges gabonapehely vagy granola reggelire\" class=\"wp-image-309308\" title=\"Eg\u00e9szs\u00e9ges gabonapehely vagy granola reggelire\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-248x400.jpeg 248w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-952x1536.jpeg 952w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-1269x2048.jpeg 1269w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-scaled.jpeg 1586w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Edes_gabonapehely_muzli_vagy_granola\"><\/span>5. \u00c9des gabonapehely, m\u00fczli vagy granola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lehet, hogy gyerekkorod \u00f3ta rajongsz a m\u00fczlik\u00e9rt, vagy nemr\u00e9g bukkant\u00e1l r\u00e1 a granol\u00e1ra \u00e9s az\u00f3ta nem b\u00edrsz le\u00e1llni vele. Sajnos ezek az \u00e9telek <strong>tele vannak cukorral<\/strong> \u00e9s nem mindig teljes \u00e9rt\u00e9k\u0171ek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Elfogyaszt\u00e1suk ut\u00e1n azonnali energial\u00f6ketet tapasztalhatsz, mely amilyen gyorsan j\u00f6tt, olyan gyorsan el is m\u00falik. Az ingadoz\u00f3 v\u00e9rcukorszint pedig jelent\u0151s f\u00e1radts\u00e1g\u00e9rzetet \u00e9s kellemetlen \u00e9hs\u00e9get eredm\u00e9nyezhet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eml\u00edtett probl\u00e9m\u00e1t tov\u00e1bb fokozza, hogy az ilyen agyoncukrozott m\u00fczlikben alig van feh\u00e9rje \u00e9s rost.&nbsp;<span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9gesebb verzi\u00f3t?<\/h3>\n\n\n\n<p>Az eg\u00e9szs\u00e9gesebb, \u00e9des reggeliket is lehet \u00e9lvezni? H\u00e1t persze. Ha betartod az al\u00e1bbi, egyszer\u0171 szab\u00e1lyokat, akkor biztosan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Az \u00e9des gabonapelyheket helyettes\u00edtsd zabpehellyel,<\/strong> kevesebb cukrot tartalmaz\u00f3 <span style=\"color: #ff6600\">granol\u00e1val<\/span> vagy <span style=\"color: #ff6600\">m\u00fczlivel.<\/span><\/li>\n\n\n\n<li><strong>Dobd fel friss gy\u00fcm\u00f6lccsel (100-150g).<\/strong><\/li>\n\n\n\n<li><strong>Tej helyett haszn\u00e1lj cukrozatlan, zs\u00edrszeg\u00e9ny joghurtot<\/strong> vagy <span style=\"color: #ff6600\">feh\u00e9rjeport<\/span> \u00e9s keverd fel v\u00edzzel. \u00cdgy sokkal feh\u00e9rjed\u00fasabb lesz a t\u00e1ny\u00e9rodra ker\u00fcl\u0151 \u00e9tel.<\/li>\n<\/ul>\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=\"6_Elfeledkezel_a_gyumolcsokrol_es_a_zoldsegekrol\"><\/span>6. Elfeledkezel a gy\u00fcm\u00f6lcs\u00f6kr\u0151l \u00e9s a z\u00f6lds\u00e9gekr\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mind a<strong> z\u00f6lds\u00e9gek<\/strong> mind a <strong>gy\u00fcm\u00f6lcs\u00f6k<\/strong> kiv\u00e1l\u00f3 rost-, vitamin-, \u00e1sv\u00e1nyi anyag \u00e9s \u00e9rt\u00e9kes antioxid\u00e1ns forr\u00e1sok. Ez\u00e9rt is j\u00f3, ha min\u00e9l gyakrabban r\u00e9sz\u00e9t k\u00e9pzik a reggelidnek. Ezekb\u0151l a szuper\u00e9lelmiszerekb\u0151l minden embernek <strong>naponta<\/strong> kb. <strong>500-600 grammra<\/strong> van sz\u00fcks\u00e9ge.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ez a mennyis\u00e9g k\u00e9t k\u00f6zepes m\u00e9ret\u0171 gy\u00fcm\u00f6lcsnek \u00e9s h\u00e1rom k\u00f6zepes m\u00e9ret\u0171 z\u00f6lds\u00e9gnek felel meg. Term\u00e9szetesen, nem kell egyszerre megedd \u0151ket, helyette minden \u00e9tkez\u00e9sed mell\u00e9 fogyassz egy bizonyos adagot. Ezen fel\u00fcl, j\u00f3, ha a gy\u00fcm\u00f6lcs\u00f6k is a reggelid r\u00e9sz\u00e9t k\u00e9pzik, ugyanis eltel\u00edtenek \u00e9s felt\u00f6ltenek a megfelel\u0151 mikrot\u00e1panyagokkal. <span style=\"color: #ff6600\">[9-10]<\/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\">Hogyan \u00e9p\u00edtsd be a gy\u00fcm\u00f6lcs\u00f6ket \u00e9s a z\u00f6lds\u00e9geket a reggelidbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A friss vagy a fagyasztott gy\u00fcm\u00f6lcs\u00f6kb\u0151l remek \u00e9des reggeli var\u00e1zsolhat\u00f3<\/strong>, m\u00edg a z\u00f6lds\u00e9gek jobban illenek egy s\u00f3s fog\u00e1shoz.<\/li>\n\n\n\n<li>\u00cdzes\u00edtsd a toj\u00e1sos reggelidet ubork\u00e1val, r\u00e9p\u00e1val, paprik\u00e1val vagy paradicsommal \u00e9s fogyassz mell\u00e9 sonk\u00e1t, sajtot vagy halkr\u00e9met.<\/li>\n\n\n\n<li>Szelj fel ban\u00e1nt, alm\u00e1t, kivit, epret vagy adj \u00e1fony\u00e1t, illetve <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/malna\/\" class=\"ek-link\">m\u00e1ln\u00e1t<\/a> a joghurtodba, a zabk\u00e1s\u00e1dba, a gofri vagy a palacsinta mell\u00e9.<\/li>\n\n\n\n<li>Ha nincs otthon k\u00e9zn\u00e9l friss, akkor a<span style=\"color: #ff6600\"> liofiliz\u00e1lt<\/span> gy\u00fcm\u00f6lcs\u00f6k szuper alternat\u00edv\u00e1k, ugyanis a liofiliz\u00e1l\u00e1s folyamat\u00e1nak k\u00f6sz\u00f6nhet\u0151en meg\u0151rzik a t\u00e1panyagjaikat. El\u00e9g azonban, ha kis adagokat haszn\u00e1lsz, mert k\u00e9sz\u00edt\u00e9s\u00fck sor\u00e1n kivont\u00e1k bel\u0151l\u00fck a vizet, ez\u00e1ltal nagyobb mennyis\u00e9gben tartalmaznak energi\u00e1t \u00e9s cukrot, mint a friss gy\u00fcm\u00f6lcs\u00f6k.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Inform\u00e1l\u00f3dj b\u0151vebben azzal kapcsolatban, hogy mennyi energi\u00e1t \u00e9s milyen mikrot\u00e1panyagokat tartalmaznak a gy\u00fcm\u00f6lcs\u00f6k <span style=\"color: #ff6600\"><strong>Gy\u00fcm\u00f6lcs\u00f6k: H\u00e1ny kal\u00f3ri\u00e1t, milyen vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat tartalmaznak?<\/strong> <\/span>c. \u00edr\u00e1sunkban.<\/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=\"Mit_tartalmazzon_egy_kiegyensulyozott_reggeli\"><\/span>Mit tartalmazzon egy kiegyens\u00falyozott reggeli?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy rendes reggeli a napi energiabevitel\u00fcnk nagyj\u00e1b\u00f3l 15-25%-\u00e1t fedi \u00e9s k\u00f6r\u00fclbel\u00fcl 300-750 kal\u00f3ri\u00e1nak felel meg. Ahhoz, hogy minden fontos t\u00e1panyagot tartalmazzon, elengedhetetlen, hogy<strong> min\u0151s\u00e9gi feh\u00e9rj\u00e9vel, sz\u00e9nhidr\u00e1tokkal \u00e9s zs\u00edrokkal legyen tele, valamint vitamind\u00fas z\u00f6lds\u00e9gek \u00e9s gy\u00fcm\u00f6lcs\u00f6k<\/strong> k\u00eds\u00e9rj\u00e9k. Mindemellett, a folyad\u00e9kfogyaszt\u00e1s is l\u00e9tfontoss\u00e1g\u00fa, ez\u00e9rt a reggeli k\u00e1v\u00e9 mell\u00e9 mindenk\u00e9pp igy\u00e1l egy poh\u00e1r vizet vagy \u00e9des\u00edtetlen te\u00e1t.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg\" alt=\"Mib\u0151l \u00e1ll egy kiegyens\u00falyozott reggeli?\" class=\"wp-image-309365\" title=\"Mib\u0151l \u00e1ll egy kiegyens\u00falyozott reggeli?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg 765w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-272x400.jpg 272w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1045x1536.jpg 1045w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1393x2048.jpg 1393w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-scaled.jpg 1741w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Milyen feh\u00e9rje-, sz\u00e9nhidr\u00e1t- \u00e9s zs\u00edrforr\u00e1sok legyenek megtal\u00e1lhat\u00f3k egy reggeliben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Feh\u00e9rje:<\/strong> Joghurt, g\u00f6r\u00f6g joghurt vagy Skyr (3%-ig), max. 30%-os sajtok, zs\u00edrszeg\u00e9ny vagy f\u00e9lzs\u00edros szemcs\u00e9s sajt, f\u00e9lzs\u00edros tej, sav\u00f3feh\u00e9rje, n\u00f6v\u00e9nyi feh\u00e9rje, toj\u00e1s \u00e9s toj\u00e1sfeh\u00e9rje, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tonhal\/\" class=\"ek-link\">tonhal <\/a>vagy szard\u00ednia s\u00f3s l\u00e9ben, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tofu-hu\/\" class=\"ek-link\">tofu<\/a>, tempeh, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/szejtan\/\" class=\"ek-link\">szejt\u00e1n<\/a>.<\/li>\n\n\n\n<li><strong>\u00d6sszetett sz\u00e9nhidr\u00e1tok<\/strong>: Instant rizs- vagy hajdinak\u00e1sa, <span style=\"color: #ff6600\">m\u00fczli,<\/span> granola, teljes ki\u0151rl\u00e9s\u0171 p\u00e9ks\u00fctem\u00e9nyek \u00e9s tortilla, rizsb\u0151l vagy kukoric\u00e1b\u00f3l k\u00e9sz\u00fclt tart\u00f3s p\u00e9k\u00e1ruk, <span style=\"color: #ff6600\">crispbread<\/span> pir\u00edt\u00f3s, palacsinta, gofri vagy teljes ki\u0151rl\u00e9s\u0171 palacsinta (b\u00faz\u00e1b\u00f3l, rozsb\u00f3l, t\u00f6nk\u00f6nyb\u00faz\u00e1b\u00f3l), f\u0151tt <span style=\"color: #ff6600\">quinoa.<\/span><\/li>\n\n\n\n<li><strong>Zs\u00edrok:<\/strong> Repce-,<span style=\"color: #ff6600\"> ol\u00edva- vagy k\u00f3kusz<\/span>olaj, <span style=\"color: #ff6600\">mag<\/span>vajak, term\u00e9szetes <span style=\"color: #ff6600\">magvak<\/span> \u00e9s magok, ghee.<\/li>\n\n\n\n<li>Egyes <span style=\"color: #ff6600\">palacsinta<\/span> \u00e9s <span style=\"color: #ff6600\">b\u00f6gr\u00e9s s\u00fcti<\/span> <strong>kever\u00e9kek<\/strong>, illetve <span style=\"color: #ff6600\">zabk\u00e1s\u00e1k<\/span> k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa feh\u00e9rj\u00e9ket \u00e9s sz\u00e9nhidr\u00e1tokat tartalmaznak, ezzel m\u00e9g ink\u00e1bb megk\u00f6nny\u00edtik a reggeliz\u00e9st, hiszen mind\u00f6ssze annyi a teend\u0151d vel\u00fck, hogy megbolond\u00edtod \u0151ket joghurttal, gy\u00fcm\u00f6lccsel vagy egy kev\u00e9ske \u00e9des sziruppal.<\/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\">Eg\u00e9szs\u00e9ges reggeli mint\u00e1k<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\">Rizsk\u00e1sa<\/span> feh\u00e9rj\u00e9vel, mandulavajjal \u00e9s eperrel.<\/li>\n\n\n\n<li>Feh\u00e9rj\u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/palacsinta-hu\/\" class=\"ek-link\"><span style=\"color: #ff6600\">palacsinta<\/span> <\/a>kal\u00f3riaszeg\u00e9ny<span style=\"color: #ff6600\"> sziruppal<\/span> \u00e9s bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kkel.<\/li>\n\n\n\n<li>F\u0151tt toj\u00e1s, teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r, kokt\u00e9lparadicsom.<\/li>\n\n\n\n<li>Zs\u00edrszeg\u00e9ny g\u00f6r\u00f6g joghurt, <span style=\"color: #ff6600\">granola<\/span>, \u00e1fonya.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha finom palacsint\u00e1t szeretn\u00e9l s\u00fctni, inspir\u00e1l\u00f3dj fitness receptjeink k\u00f6z\u00f6tt: <span style=\"color: #ff6600\"><strong>Mennyei \u00e9s k\u00f6nny\u0171 palacsint\u00e1k h\u00e1romf\u00e9lek\u00e9ppen.<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_emlekezz\"><\/span>Mire eml\u00e9kezz?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy eg\u00e9szs\u00e9ges reggelinek sz\u00e1mos el\u0151nye l\u00e9tezik. E<strong>ltel\u00edt, felt\u00f6lt a sz\u00fcks\u00e9ges energi\u00e1val \u00e9s t\u00e1panyagokkal, mindezt \u00fagy, hogy nem maradsz \u00e9hes \u00e9s nem is zuhansz azonnal durva kajak\u00f3m\u00e1ba.<\/strong> Ez\u00e9rt \u00e9rdemes jobban belemer\u00fclni abba, hogy milyen \u00e9teleket \u00e9rdemes fogyasztani \u00e9s miket ker\u00fclni. Mindig figyelj oda a nyers \u00f6sszetev\u0151kre, melyek k\u00f6z\u00f6tt mindig legyen j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje, zs\u00edrok \u00e9s \u00f6sszetett sz\u00e9nhidr\u00e1tok. Ezen k\u00edv\u00fcl a z\u00f6lds\u00e9gek \u00e9s a gy\u00fcm\u00f6lcs\u00f6k is kulcsfontoss\u00e1g\u00fa jelent\u00e9ssel b\u00edrnak. V\u00e9g\u00fcl, m\u00e1r csak annyi a dolgod, hogy l\u0151j be egy tisztess\u00e9ges adagot, mely csillap\u00edtja az \u00e9tv\u00e1gyad.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ismersz olyat, akinek \u00f6tleteket ny\u00fajthatna a cikk\u00fcnk abban, hogy hogyan k\u00e9sz\u00edtsen kiegyens\u00falyozottabb reggeli finoms\u00e1gokat? Ha igen, egy percig se habozz, oszd meg vel\u00fck is, hogy legk\u00f6zelebb energi\u00e1val telve ind\u00edthass\u00e1k a napot.<\/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\/food-preparation-mixtures\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood preparation mixtures\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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>A reggelinek rendk\u00edv\u00fcl fontos szerepet j\u00e1tszik abban, hogy napk\u00f6zben hogyan \u00e9rezz\u00fck magunkat. Ismerkedj\u00fcnk meg a leggyakoribb reggelivel kapcsolatos hib\u00e1kkal, melyek ev\u00e9s ut\u00e1ni f\u00e1radts\u00e1ghoz \u00e9s h\u00edz\u00e1shoz vezetnek. Ugyanakkor bemutatjuk nektek, hogy n\u00e9zzen ki egy eg\u00e9szs\u00e9ges reggeli.<\/p>\n","protected":false},"author":129,"featured_media":309221,"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-286373","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>Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9ges reggelit? Mindenk\u00e9pp legyen benne feh\u00e9rje, eg\u00e9szs\u00e9ges zs\u00edrok, rost \u00e9s vitaminok. Melyek a leggyakoribb hib\u00e1k, amiket reggeliz\u00e9sn\u00e9l elk\u00f6vethet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki?\" \/>\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\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9ges reggelit? Mindenk\u00e9pp legyen benne feh\u00e9rje, eg\u00e9szs\u00e9ges zs\u00edrok, rost \u00e9s vitaminok. Melyek a leggyakoribb hib\u00e1k, amiket reggeliz\u00e9sn\u00e9l elk\u00f6vethet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-17T07:50:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-15T14:48:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.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=\"Mark\u00e9ta Tesa\u0159ov\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=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki?\",\"datePublished\":\"2016-10-17T07:50:00+00:00\",\"dateModified\":\"2023-11-15T14:48:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/\"},\"wordCount\":3349,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png\",\"keywords\":[\"eg\u00e9szs\u00e9g\",\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9trend\",\"\u00e9trend\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/\",\"name\":\"Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png\",\"datePublished\":\"2016-10-17T07:50:00+00:00\",\"dateModified\":\"2023-11-15T14:48:37+00:00\",\"description\":\"Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9ges reggelit? 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Melyek a leggyakoribb hib\u00e1k, amiket reggeliz\u00e9sn\u00e9l elk\u00f6vethet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki?","og_url":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/","og_site_name":"GymBeam Blog","article_published_time":"2016-10-17T07:50:00+00:00","article_modified_time":"2023-11-15T14:48:37+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki?","datePublished":"2016-10-17T07:50:00+00:00","dateModified":"2023-11-15T14:48:37+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/"},"wordCount":3349,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png","keywords":["eg\u00e9szs\u00e9g","eg\u00e9szs\u00e9ges \u00e9letm\u00f3d","\u00e9trend","\u00e9trend"],"articleSection":["Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/","url":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/","name":"Mely a 6 leggyakoribb hiba, melyet reggeliz\u00e9sn\u00e9l elk\u00f6vet\u00fcnk \u00e9s hogyan k\u00fcsz\u00f6b\u00f6lhet\u0151k ki? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/6-hiba-amit-gyakran-elkovetunk-a-reggelinel\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/1.png","datePublished":"2016-10-17T07:50:00+00:00","dateModified":"2023-11-15T14:48:37+00:00","description":"Hogyan k\u00e9sz\u00edts eg\u00e9szs\u00e9ges reggelit? Mindenk\u00e9pp legyen benne feh\u00e9rje, eg\u00e9szs\u00e9ges zs\u00edrok, rost \u00e9s vitaminok. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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