{"id":287678,"date":"2021-08-16T12:21:40","date_gmt":"2021-08-16T10:21:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=287678"},"modified":"2022-10-07T12:44:42","modified_gmt":"2022-10-07T10:44:42","slug":"mi-tortenik-a-testeddel-ha-nem-eszel-eleget","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/","title":{"rendered":"Mi t\u00f6rt\u00e9nik a testeddel, ha nem eszel eleget?"},"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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#Mi_tortenik_ha_tul_keveset_eszunk_es_sulyt_veszto_sprinterekke_valunk\" title=\"Mi t\u00f6rt\u00e9nik, ha t\u00fal keveset esz\u00fcnk \u00e9s s\u00falyt veszt\u0151 sprinterekk\u00e9 v\u00e1lunk?\">Mi t\u00f6rt\u00e9nik, ha t\u00fal keveset esz\u00fcnk \u00e9s s\u00falyt veszt\u0151 sprinterekk\u00e9 v\u00e1lunk?<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#1_%E2%80%9ELassitott_anyagcsere%E2%80%9D\" title=\"1. \u201eLass\u00edtott anyagcsere\u201d\">1. \u201eLass\u00edtott anyagcsere\u201d<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#2_Noi_sportolok_harmas_szindromaja_noi_atletatriasz_toresek_menstruacios_problemak_es_alacsony_energiaszint_fokozott_kockazata\" title=\"2. N\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja (n\u0151i atl\u00e9tatri\u00e1sz): t\u00f6r\u00e9sek, menstru\u00e1ci\u00f3s probl\u00e9m\u00e1k \u00e9s alacsony energiaszint fokozott kock\u00e1zata\">2. N\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja (n\u0151i atl\u00e9tatri\u00e1sz): t\u00f6r\u00e9sek, menstru\u00e1ci\u00f3s probl\u00e9m\u00e1k \u00e9s alacsony energiaszint fokozott kock\u00e1zata<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#3_Hangulatingadozasok_faradtsag_es_alvaszavar\" title=\"3. Hangulatingadoz\u00e1sok, f\u00e1radts\u00e1g \u00e9s alv\u00e1szavar\">3. Hangulatingadoz\u00e1sok, f\u00e1radts\u00e1g \u00e9s alv\u00e1szavar<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#4_Ehseg_sovargasok_etelekrol_valo_folyamatos_gondolkodas_es_a_tul_sok_eves\" title=\"4. \u00c9hs\u00e9g, s\u00f3v\u00e1rg\u00e1sok, \u00e9telekr\u0151l val\u00f3 folyamatos gondolkod\u00e1s \u00e9s a t\u00fal sok ev\u00e9s\">4. \u00c9hs\u00e9g, s\u00f3v\u00e1rg\u00e1sok, \u00e9telekr\u0151l val\u00f3 folyamatos gondolkod\u00e1s \u00e9s a t\u00fal sok ev\u00e9s<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#5_Hajjal_kormokkel_es_borrel_kapcsolatos_problemak\" title=\"5. Hajjal, k\u00f6rm\u00f6kkel \u00e9s b\u0151rrel kapcsolatos probl\u00e9m\u00e1k\">5. Hajjal, k\u00f6rm\u00f6kkel \u00e9s b\u0151rrel kapcsolatos probl\u00e9m\u00e1k<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#6_Folyamatos_fazas\" title=\"6. Folyamatos f\u00e1z\u00e1s\">6. Folyamatos f\u00e1z\u00e1s<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#7_Gyengebb_immunitas_emesztesi_es_sziv-es_errendszeri_problemak\" title=\"7. Gyeng\u00e9bb immunit\u00e1s, em\u00e9szt\u00e9si \u00e9s sz\u00edv-\u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k\">7. Gyeng\u00e9bb immunit\u00e1s, em\u00e9szt\u00e9si \u00e9s sz\u00edv-\u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k<\/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\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#8_Hianyt_szenvedhetsz_a_szukseges_mikrotapanyagokbol\" title=\"8. Hi\u00e1nyt szenvedhetsz a sz\u00fcks\u00e9ges mikrot\u00e1panyagokb\u00f3l\">8. Hi\u00e1nyt szenvedhetsz a sz\u00fcks\u00e9ges mikrot\u00e1panyagokb\u00f3l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#9_Hormonprofil_romlasa_es_libido_csokkenese\" title=\"9. Hormonprofil roml\u00e1sa \u00e9s libid\u00f3 cs\u00f6kken\u00e9se\">9. Hormonprofil roml\u00e1sa \u00e9s libid\u00f3 cs\u00f6kken\u00e9se<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#10_Romlo_sportteljesitmeny_es_regeneracio\" title=\"10. Roml\u00f3 sportteljes\u00edtm\u00e9ny \u00e9s regener\u00e1ci\u00f3\">10. Roml\u00f3 sportteljes\u00edtm\u00e9ny \u00e9s regener\u00e1ci\u00f3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#A_tokeletes_suly_es_a_tokeletes_test_nem_letezik_mindannyian_egyediek_vagyunk\" title=\"A t\u00f6k\u00e9letes s\u00faly \u00e9s a t\u00f6k\u00e9letes test nem l\u00e9tezik, mindannyian egyediek vagyunk\">A t\u00f6k\u00e9letes s\u00faly \u00e9s a t\u00f6k\u00e9letes test nem l\u00e9tezik, mindannyian egyediek vagyunk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/#Mi_ebbol_a_tanulsag\" title=\"Mi ebb\u0151l a tanuls\u00e1g?\">Mi ebb\u0151l a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az az egyszer\u0171 er\u0151fesz\u00edt\u00e9s, hogy j\u00f3l n\u00e9zz\u00fcnk ki vagy a<strong> j\u00f3 alak ut\u00e1ni v\u00e1gyakoz\u00e1s<\/strong> minim\u00e1lis testzs\u00edrsz\u00e1zal\u00e9kkal <strong>az egyik leggyakoribb oka, hogy <\/strong>mi\u00e9rt <strong>kezd\u00fcnk bele egy olyan di\u00e9t\u00e1ba,<\/strong> amit gyakran pokolian megterhel\u0151 edz\u00e9sterv k\u00f6vet. Mivel leghamarabb m\u00e1r legal\u00e1bb 5 napon bel\u00fcl l\u00e1tni szeretn\u00e9nk az eredm\u00e9nyt, elkezd\u00fcnk sal\u00e1t\u00e1t enni sal\u00e1t\u00e1val, maximum n\u00e9h\u00e1ny r\u00e9p\u00e1val, mindezt naponta h\u00e1romszor, mik\u00f6zben er\u0151s\u00edt\u0151 edz\u00e9seket v\u00e9gz\u00fcnk hetente n\u00e9gyszer \u00e9s heti h\u00e1romszor pedig elmegy\u00fcnk futni. Igen \u00e1m, de n\u00e9h\u00e1ny nappal k\u00e9s\u0151bb lehet egyszer csak azt vessz\u00fck \u00e9szre, <strong>hogy valami nem stimmel<\/strong>. Nincs el\u00e9g er\u0151nk az edz\u00e9shez, egyre f\u00e1radtabbnak \u00e9rezz\u00fck magunkat, \u00e9s napk\u00f6zben pedig k\u00ednl\u00f3dunk a koncentr\u00e1ci\u00f3val, hiszen folyamatosan az \u00e9telen j\u00e1r az esz\u00fcnk. Majd ezut\u00e1n elkezd\u00fcnk azon gondolkodni, hogy vajon t\u00e9nyleg \u00edgy <strong>fogjuk-e el\u00e9rni az \u00e1lomform\u00e1nkat<\/strong>, hasonl\u00f3k\u00e9pp a sportos p\u00e1rhoz, akik a Muscle &amp; Fitness magazin c\u00edmlapj\u00e1n szerepeltek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nos, nem fogjuk \u00edgy el\u00e9rni az \u00e1lomform\u00e1t, hiszen <\/strong>ha drasztikusan lecs\u00f6kkentj\u00fck a bevitt \u00e9telmennyis\u00e9get \u00e9s \u0151r\u00fclt m\u00f3don edz\u00fcnk, az ink\u00e1bb a k\u00f3rh\u00e1zba ker\u00fcl\u00e9shez vezet, nem pedig a sikeres m\u00f3dszert jelenti. A fent eml\u00edtett m\u00f3dszerek \u00e9s t\u00f6bb hasonl\u00f3, drasztikus megk\u00f6zel\u00edt\u00e9s negat\u00edv hat\u00e1ssal b\u00edrnak a szervezet\u00fcnkre. <strong>Test\u00fcnk minden egyes sejtje <\/strong><strong>az energi\u00e1t\u00f3l f\u00fcgg<\/strong>, \u00e9s amikor a szervezet hormon\u00e1lis v\u00e1ltoz\u00e1sai jelzik, hogy test\u00fcnk alig kap t\u00e1panyagot \u00e9s energi\u00e1t, akkor elkezdi azt rakt\u00e1rozni, ez\u00e1ltal korl\u00e1tozza sz\u00e1mos szervrendszer optim\u00e1lis m\u0171k\u00f6d\u00e9s\u00e9t, amelyek az \u00e9letm\u0171k\u00f6d\u00e9s szempontj\u00e1b\u00f3l nem sz\u00e1m\u00edtanak els\u0151dlegesnek. Ez <strong>tulajdonk\u00e9ppen egy v\u00e1ls\u00e1g<\/strong><strong>kezel\u00e9st jelent<\/strong>. Egyszer\u0171en sz\u00f3lva a szervezet sp\u00f3rol az energi\u00e1val, ahol csak tud.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden szervezetnek sz\u00fcks\u00e9ge van energi\u00e1ra, hogy az \u00f6sszes alapvet\u0151 testi funkci\u00f3k m\u0171k\u00f6djenek. \u00cdgy eljutottunk az <strong>energiaegyens\u00faly<\/strong> t\u00e9m\u00e1j\u00e1hoz, amely ismerteti, hogy a tests\u00falyban hogyan mutatkozik meg az energiabevitel.<\/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\"><li><strong>Negat\u00edv energiaegyens\u00faly:<\/strong> Az az \u00e1llapot, amikor t\u00f6bb energi\u00e1t \u00e9get\u00fcnk el, mint amennyit nyer\u00fcnk, s\u00falyt veszt\u00fcnk \u00e9s testt\u00f6meg\u00fcnkb\u0151l veszt\u00fcnk.<\/li><li><strong>Energia&nbsp;egyens\u00faly:&nbsp; Egy olyan \u00e1llapot, ahol az \u00e1tlag&nbsp; energiabevitel- \u00e9s termel\u00e9s<\/strong> egyens\u00falyban van \u00e9s tartja a tests\u00falyt.<\/li><li><strong>Pozit\u00edv&nbsp; energia&nbsp;egyens\u00faly:<\/strong>&nbsp;Olyan&nbsp; \u00e1llapot,&nbsp; ahol&nbsp; kevesebb &nbsp;kal\u00f3ri\u00e1t &nbsp;\u00e9get\u00fcnk el,&nbsp;mint&nbsp; amennyit &nbsp;felvesz\u00fcnk&nbsp; \u00e9s&nbsp; mint &nbsp;amit&nbsp;s\u00falyt felszed\u00fcnk&nbsp;.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mint &nbsp;ahogy&nbsp; mindannyian&nbsp; gondolhatjuk, &nbsp;&nbsp;<strong>semmilyen&nbsp; sz\u00e9ls\u0151s\u00e9ges dolog&nbsp; sem tesz&nbsp;j\u00f3t<\/strong>, m\u00e9g akkor sem, ha a negat\u00edv \u00e9s pozit\u00edv energiaegyens\u00falyok t\u00fal magasak. A megfelel\u0151&nbsp; s\u00falyveszt\u00e9s vagy s\u00falyn\u00f6vel\u00e9s kulcsa abban rejlik, hogy az optim\u00e1lis energiabevitel helyett csek\u00e9ly mennyis\u00e9ggel kevesebb vagy t\u00f6bb energi\u00e1t visz\u00fcnk be a szervezet\u00fcnkbe. <strong>Ez nem sprint, hanem maraton<\/strong>. <strong>A s\u00falyt veszt\u0151 sprinterek \u00e1ltal\u00e1ban kifulladnak <\/strong>\u00e9s ugyan\u00fagy vissza\u00e1llnak a norm\u00e1lis ker\u00e9kv\u00e1g\u00e1sba. Ezzel szemben a maratonfut\u00f3k a folyamatos munk\u00e1val \u00e9rik el a k\u00edv\u00e1nt eredm\u00e9nyeket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9d kisz\u00e1molni, hogy mennyi energia sz\u00fcks\u00e9ges&nbsp; a testednek naponta, akkor seg\u00edts\u00e9gedre lehet az<span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" class=\"ek-link\">Online energiabevitel- \u00e9s makrot\u00e1panyag kalkul\u00e1tor<\/a><span style=\"color: #000000;\">.<\/span><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1124x776.jpg\" alt=\"Mit jelent az energiaegyens\u00faly \u00e9s mi a kal\u00f3riadeficit?\" class=\"wp-image-237613\" width=\"843\" height=\"582\" title=\"Mit jelent az energiaegyens\u00faly \u00e9s mi a kal\u00f3riadeficit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1124x776.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-400x276.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1536x1061.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-2048x1415.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_tortenik_ha_tul_keveset_eszunk_es_sulyt_veszto_sprinterekke_valunk\"><\/span>Mi t\u00f6rt\u00e9nik, ha t\u00fal keveset esz\u00fcnk \u00e9s s\u00falyt veszt\u0151 sprinterekk\u00e9 v\u00e1lunk? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha m\u00e9rhetetlen\u00fcl cs\u00f6kkentj\u00fck az energiaell\u00e1t\u00e1st az \u00e9trend\u00fcnkben \u00e9s rendszeresen edz\u00fcnk, akkor <strong>a relat\u00edv energiahi\u00e1ny \u00e1llapot\u00e1ba ker\u00fclhet\u00fcnk sportol\u00e1s sor\u00e1n<\/strong>, amelyet m\u00e1s n\u00e9ven <strong> RED-S-nek nevez\u00fcnk.<\/strong> Ez a fogalom a test\u00fcnkben v\u00e9gbemen\u0151 t\u00f6bbf\u00e9le esem\u00e9nyt, folyamatot \u00e9s v\u00e1ltoz\u00e1st jelenti, amelyek nem t\u00fal kellemesek vagy \u00e9ppen eg\u00e9szs\u00e9gesek. Fiziol\u00f3giai szempontb\u00f3l megfigyelhet\u0151k <strong>az immunfunkci\u00f3ra, csontra \u00e9s sz\u00edv eg\u00e9szs\u00e9g\u00e9re val\u00f3 negat\u00edv hat\u00e1sok<\/strong>. Azonban ez a vesz\u00e9ly nem csak azokat fenyegeti, akik sz\u00e1nd\u00e9kosan keveset esznek \u00e9s t\u00fal sokat sportolnak, hiszen szinte minden ember, aki sok energi\u00e1t termel, eljuthat az alacsony energiabevitel szintj\u00e9re. <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<p>\u00c1ltal\u00e1ban olyan sportol\u00f3kr\u00f3l besz\u00e9lhet\u00fcnk,  akik olyan sport\u00e1gban vesznek r\u00e9szt, &nbsp;ahol <strong>magasak az eszt\u00e9tikai ig\u00e9nyek \u00e9s olyanokr\u00f3l, akiknek a kevesebb <\/strong><strong>tests\u00faly<\/strong> versenyk\u00e9pes el\u0151nyt jelenthet. Ezek k\u00f6z\u00e9 tartozik t\u00f6bbek k\u00f6z\u00f6tt a <strong>bodybuilding \u00e9s fitness, a gimnasztika, a balett, a k\u00fczd\u0151- \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok, az atl\u00e9tika, a lovagl\u00e1s \u00e9s a strand<\/strong><strong>r\u00f6plabda.<\/strong> Ehhez adjunk hozz\u00e1 p\u00e9ld\u00e1ul egy fizikailag megterhel\u0151 munk\u00e1t: \u00edgy el\u0151sz\u00f6r nem is tudhatjuk, hogy hi\u00e1nyos energiabevitel kock\u00e1zat\u00e1nak vagyunk kit\u00e9ve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mit jelent, ha nagyon keveset esz\u00fcnk?<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-749x1124.jpg\" alt=\"Mit jelent, ha nagyon keveset esz\u00fcnk?\" class=\"wp-image-237642\" title=\"Mit jelent, ha nagyon keveset esz\u00fcnk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Az el\u00e9gtelen mennyis\u00e9g\u0171 energiabevitelt kisz\u00e1molhatjuk&nbsp;<strong>a rendelkez\u00e9sre \u00e1ll\u00f3 energia seg\u00edts\u00e9g\u00e9vel (EA)<\/strong>. Ez jelenti a marad\u00e9k energi\u00e1t, miut\u00e1n az edz\u00e9sre felhaszn\u00e1lt energi\u00e1t m\u00e1r kivontuk. Ahhoz, hogy ezt kisz\u00e1molhassuk, sz\u00fcks\u00e9ges tudnunk a zs\u00edrmentes t\u00f6meget (FFM) is. A meghat\u00e1roz\u00e1s\u00e1hoz elegend\u0151 tudni a testzs\u00edrsz\u00e1zal\u00e9kot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rendelkez\u00e9sre \u00e1ll\u00f3&nbsp;energia:&nbsp;<\/strong><\/p>\n\n\n\n<p>Jane 60 kg, testzs\u00edrsz\u00e1zal\u00e9ka 15% (51 kg FFM), naponta 1800 kal\u00f3ri\u00e1t visz be \u00e9s 800 kal\u00f3ri\u00e1t \u00e9get el sport seg\u00edts\u00e9g\u00e9vel.<\/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\"><li>EA = EI (energiabevitel) -EEE (edz\u00e9s alatti energiafelhaszn\u00e1l\u00e1s) = 1 800 \u2013 800 = 1 000 kcal<\/li><li>EA\/FFM (zs\u00edrmentes t\u00f6meg) = 1 000\/51 = <strong>19,6 kcal\/kg\/FFM<\/strong> \u2013 rendelkez\u00e9sre \u00e1ll\u00f3 energia kock\u00e1zata<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>A &nbsp;<strong>kock\u00e1zati &nbsp;\u00e9rt\u00e9k<\/strong>&nbsp;kevesebb&nbsp; mint&nbsp; 30&nbsp; kcal\/kg\/FFM<\/li><li><strong>A m\u00e9g toler\u00e1lt&nbsp; \u00e9rt\u00e9k<\/strong> s\u00falyveszt\u00e9sben, r\u00f6vid t\u00e1von 30-45 kcal\/kg\/FFM<\/li><li>Az<strong>&nbsp; optim\u00e1lis&nbsp; \u00e9rt\u00e9k<\/strong> f\u00e9rfiak sz\u00e1m\u00e1ra 40 kcal\/FFM, m\u00edg n\u0151k sz\u00e1m\u00e1ra 45 kcal\/kg\/FFM<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jana a kellet\u00e9n\u00e9l k\u00f6r\u00fclbel\u00fcl 1300 kal\u00f3ri\u00e1val kevesebbet fogyaszt, \u00edgy eset\u00e9ben sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9ma vesz\u00e9lye fenn\u00e1ll, amelyeket az al\u00e1bbiakban r\u00e9szletez\u00fcnk. Az el\u00e9gtelen mennyis\u00e9g\u0171 energiabevitel <strong>a f\u00e9rfiakat \u00e9s n\u0151ket egyar\u00e1nt \u00e9rinti<\/strong>. A n\u0151k eset\u00e9ben ez a probl\u00e9ma kifejezetten l\u00e1that\u00f3 <strong>a menstru\u00e1ci\u00f3s probl\u00e9m\u00e1kra<\/strong> hat\u00e1ssal l\u00e9v\u0151 rendelkez\u00e9sre \u00e1ll\u00f3 energia miatt. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E2%80%9ELassitott_anyagcsere%E2%80%9D\"><\/span>1. \u201eLass\u00edtott anyagcsere\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ez f\u0151k\u00e9nt akkor t\u00f6rt\u00e9nik, ha <strong>hosszabb ideig el\u00e9gtelen mennyis\u00e9g\u0171 energi\u00e1t viszel be a szervezetedbe, vagy ha a m\u00faltban extr\u00e9m di\u00e9t\u00e1kba vetetted bele magadat<\/strong> \u00e9s a szervezeted m\u00e9g nem \u00e1llt helyre: ekkor l\u00e1thatod az <strong> \u201eanyagcsere lassul\u00e1s\u00e1t\u201d.<\/strong> Ezt m\u00e1sk\u00e9ppen <strong>adapt\u00edv h\u0151termel\u00e9snek is nevezik<\/strong>. Ez a fogalom arra utal, hogy az energiatermel\u00e9s jobban cs\u00f6kken, mint ahogyan azt el\u0151rel\u00e1thatn\u00e1nk \u00e9s kisz\u00e1m\u00edthatn\u00e1nk a tests\u00falyunk alapj\u00e1n. <span style=\"color: #ff6600;\">[4-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9s mennyi v\u00e1ratlan cs\u00f6kken\u00e9s t\u00f6rt\u00e9nhet energiatermel\u00e9skor? Ez k\u00f6r\u00fclbel\u00fcl egy <strong>10-15%-os elhajl\u00e1st jelent<\/strong> a <strong>m\u00e1r kisz\u00e1molt, felt\u00e9telezett mennyis\u00e9gt\u0151l vagy hozz\u00e1vet\u0151leg 50-500 kcal-t<\/strong>. Ezt \u00fagy lehet \u00e9rteni, hogy a test\u00fcnk meghozza \u00e9rt\u00fcnk ezt a rengeteg v\u00e1ltoz\u00e1st \u00e9s l\u00e9p\u00e9st ahhoz, hogy \u00e9letben tartson minket az olyan id\u0151szakokban, amikor energiahi\u00e1nyban szenved\u00fcnk. Egyszer\u0171en nem j\u00e1tszhatjuk ki az evol\u00faci\u00f3s t\u00fal\u00e9l\u00e9si mechanizmusokat. <span style=\"color: #ff6600;\">[4-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fogy\u00e1shoz vezet\u0151 tov\u00e1bbi pr\u00f3b\u00e1lkoz\u00e1sok <strong> egyszer\u0171en kudarchoz vezetn\u00e9nek.<\/strong> \u00c9ppen ez\u00e9rt, ebben az esetben id\u0151t kell hagynunk a folyamatnak, \u00e9s lassan kell n\u00f6veln\u00fcnk az energiabevitelt az eg\u00e9szs\u00e9gesebb \u00e9rt\u00e9kek \u00e9rdek\u00e9ben, hogy el\u00e9rj\u00fck az optim\u00e1lis rendelkez\u00e9sre \u00e1ll\u00f3 energi\u00e1t \u00e9s energiabevitels\u00e1vot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1124x749.jpeg\" alt=\"Lass\u00edtott anyagcsere s\u00falyveszt\u00e9s sor\u00e1n\" class=\"wp-image-237658\" width=\"843\" height=\"562\" title=\"Lass\u00edtott anyagcsere s\u00falyveszt\u00e9s sor\u00e1n\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Noi_sportolok_harmas_szindromaja_noi_atletatriasz_toresek_menstruacios_problemak_es_alacsony_energiaszint_fokozott_kockazata\"><\/span>2. N\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja (n\u0151i atl\u00e9tatri\u00e1sz): t\u00f6r\u00e9sek, menstru\u00e1ci\u00f3s probl\u00e9m\u00e1k \u00e9s alacsony energiaszint fokozott kock\u00e1zata <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong> n\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja<\/strong> a n\u0151i testben h\u00e1rom, egym\u00e1ssal t\u00e1rsul\u00f3 t\u00e9nyez\u0151t jelent <strong> a menstru\u00e1ci\u00f3s zavarok, csontritkul\u00e1s \u00e9s az alacsony energiaszint form\u00e1j\u00e1ban <\/strong> (diagnosztiz\u00e1lt \u00e9tkez\u00e9si zavarokkal vagy azok n\u00e9lk\u00fcl). Ez a jelens\u00e9g leggyakrabban a fiatal, n\u0151i sportol\u00f3k eset\u00e9ben fordul el\u0151, akiknek alacsony szint\u0171 rendelkez\u00e9sre \u00e1ll\u00f3 energi\u00e1juk van \u00e9s emellett nagy terhel\u00e9ssel kell szemben\u00e9zni\u00fck sportol\u00e1skor. Tipikusan ezek k\u00f6z\u00e9 tartozik az eg\u00e9sz fitness ter\u00fclete (nem csak a verseny), a torna, a m\u0171korcsoly\u00e1z\u00e1s, az atl\u00e9tika \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok, amelyek hozz\u00e1j\u00e1rulnak ehhez a jelens\u00e9ghez. <span style=\"color: #ff6600;\">[8-11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-747x1124.jpg\" alt=\"N\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja (n\u0151i atl\u00e9tatri\u00e1sz): T\u00f6r\u00e9sek, menstru\u00e1ci\u00f3s probl\u00e9m\u00e1k \u00e9s alacsony energiaszint fokozott kock\u00e1zata \" class=\"wp-image-237686\" title=\"N\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja (n\u0151i atl\u00e9tatri\u00e1sz): T\u00f6r\u00e9sek, menstru\u00e1ci\u00f3s probl\u00e9m\u00e1k \u00e9s alacsony energiaszint fokozott kock\u00e1zata \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">N\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Az alacsony energiaszint 30 kcal\/kg\/FFM k\u00fcsz\u00f6b\u00e9rt\u00e9ket jel\u00f6l, &nbsp;<\/strong> amelynek hossz\u00fa t\u00e1von nem szabad cs\u00f6kkennie. Az optim\u00e1lis \u00e9rt\u00e9k 45 kcal\/kg\/FFM.<\/li><li><strong>Menstru\u00e1ci\u00f3s &nbsp;zavarok: rendszertelen menstru\u00e1ci\u00f3 vagy a ciklus teljes kimarad\u00e1sa.<\/strong><\/li><li><strong>Cs\u00f6kkent &nbsp;csont&nbsp;s\u0171r\u0171s\u00e9g<\/strong>, amely csontritkul\u00e1shoz vezet (osteoporosis), ez pedig n\u00f6veli a t\u00f6r\u00e9sek kock\u00e1zatat\u00e1t (f\u0151leg f\u00e1radts\u00e1g kock\u00e1zat\u00e1t).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A &nbsp;menstru\u00e1ci\u00f3 &nbsp;elmarad\u00e1s\u00e1val &nbsp;a &nbsp;n\u0151k &nbsp;term\u00e9kenys\u00e9g\u00fcket &nbsp;is &nbsp;elvesz\u00edtik &nbsp;, \u00e9s&nbsp;<\/strong> ak\u00e1r t\u00f6bb \u00e9vbe is telhet, mire a probl\u00e9m\u00e1t siker\u00fcl megoldani, hogy minden a norm\u00e1lis ker\u00e9kv\u00e1g\u00e1sba \u00e1lljon vissza. <span style=\"color: #ff6600;\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Miel\u0151tt meggondolatlanul beleveted magad a fogy\u00e1sba sal\u00e1tadi\u00e9t\u00e1val \u00e9s napi k\u00e9t edz\u00e9ssel, gondolj arra, hogy ezzel milyen k\u00e1rokat okozhatsz a szervezetedben \u00e9s <strong>arra, hogy hogyan k\u00e9pzeled el az \u00e9letedet egy p\u00e1r \u00e9ven bel\u00fcl.<\/strong> Lehet, hogy szeretn\u00e9l majd gyerekeket, viszont az \u00e1h\u00edtott t\u00f6k\u00e9letes kin\u00e9zet megnehez\u00edtheti ezt az \u00e1lmodat, \u00e9s \u00edgy j\u00f3val meghosszab\u00edthatod ezt a folyamatot. <span style=\"color: #ff6600;\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De vigy\u00e1zz, az alacsony szint\u0171 rendelkez\u00e9sre \u00e1ll\u00f3 energi\u00e1nak <strong>negat\u00edv hat\u00e1sa is lehet <\/strong><strong> a f\u00e9rfiak term\u00e9kenys\u00e9g\u00e9re is<\/strong>. Teh\u00e1t nem j\u00f3 \u00f6tlet, ha ragaszkodunk egy di\u00e9t\u00e1hoz, ha \u00e9ppen gyereket szeretn\u00e9nk. <span style=\"color: #ff6600;\">[15] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9rdekel a n\u0151i sportol\u00f3k h\u00e1rmas szindr\u00f3m\u00e1ja? Olvasd el r\u00e9szletes cikk\u00fcnket a t\u00e9m\u00e1ban: <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-gyozzuk-le-a-menstruacio-elmaradasat-es-a-noi-atletatriasz-egyeb-tuneteit\/\" class=\"ek-link\">Hogyan gy\u0151zz\u00fck le a menstru\u00e1ci\u00f3 elmarad\u00e1s\u00e1t \u00e9s a n\u0151i atl\u00e9tatri\u00e1sz egy\u00e9b t\u00fcneteit?<\/a>&nbsp;<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Hangulatingadozasok_faradtsag_es_alvaszavar\"><\/span>3. Hangulatingadoz\u00e1sok, f\u00e1radts\u00e1g \u00e9s alv\u00e1szavar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g <strong>rosszabb lehet a kedved<\/strong>, ha &nbsp;nagy kal\u00f3riadeficitet alkalmazol<strong> vagy<strong> ha t\u00f6bb \u00f3r\u00e1ja ett\u00e9l<\/strong> utolj\u00e1ra \u00e9s m\u00e1r \u00e9hes vagy.<\/strong> Egy tanulm\u00e1ny szerint a serd\u00fcl\u0151k 62%-a, akik \u201eextr\u00e9m di\u00e9t\u00e1kat\u201d folytattak, nagy m\u00e9rt\u00e9k\u0171 szorong\u00e1st vagy depresszi\u00f3t tapasztaltak. Azonban ez az \u00e1ltal\u00e1nos negat\u00edv \u00f6nk\u00e9p miatt is kialakulhat: \u00e1ltal\u00e1ban \u00e9pp ez\u00e9rt v\u00e1lasztj\u00e1k az emberek a di\u00e9t\u00e1kat. Tov\u00e1bb\u00e1, <strong>az alacsony energiabevitel hat\u00e1ssal b\u00edr a dopaminra \u00e9s <\/strong><strong>a szerotoninra<\/strong>, amelyek a hangulatunkat befoly\u00e1sol\u00f3 hormonok. <span style=\"color: #ff6600;\">[16-19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n nem meglep\u0151, hogy el\u00e9gtelen energiabevitel n\u00e9lk\u00fcl <strong>sokkal f\u00e1radtabbnak \u00e9rezhetj\u00fck magunkat<\/strong> \u00e9s ilyenkor a test\u00fcnk arra t\u00f6rekszik, hogy a lehet\u0151 legkevesebbet mozogjunk \u00e9s meg\u0151rizz\u00fcnk az energi\u00e1nkat.&nbsp; A hagyom\u00e1nyos l\u00e9pcs\u0151fut\u00e1s vagy a kor\u00e1bbi norm\u00e1l aktivit\u00e1sunk \u00edgy a v\u00e9gs\u0151 sportteljes\u00edtm\u00e9nynek t\u0171nhet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>El\u0151fordult m\u00e1r veled, hogy az \u00e9jszaka k\u00f6zep\u00e9n bizserg\u0151 gyomorral \u00e9s \u00e9hesen \u00e9bredt\u00e9l? Volt m\u00e1r olyan, hogy az el\u0151bb eml\u00edtett testi jelz\u00e9sek miatt nem tudt\u00e1l elaludni? Ebben nincs semmi k\u00fcl\u00f6n\u00f6s, ez a szervezet r\u00e9sz\u00e9r\u0151l egy gyakori jelz\u00e9s \u00e9s <strong>az alacsony energiabevitel negat\u00edv hat\u00e1s\u00e1t jelenti az alv\u00e1smin\u0151s\u00e9gre<\/strong>. Teh\u00e1t olyan probl\u00e9m\u00e1kkal tal\u00e1lkozhatunk, mint <strong>a neh\u00e9z elalv\u00e1s, gyakori <\/strong><strong>felkel\u00e9s az \u00e9jszaka folyam\u00e1n, \u00e9s a rossz min\u0151s\u00e9g\u0171 alv\u00e1s<\/strong>, amely cser\u00e9be m\u00e9g rossz hangulattal is t\u00e1rsulhat \u00e9s negat\u00edvan befoly\u00e1solhatja a kognit\u00edv teljes\u00edtm\u00e9nyt. [20]<\/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 az alv\u00e1sr\u00f3l, olvasd el a cikk\u00fcnket: <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-javitani-az-alvas-minosegen-es-hogyan-befolyasolja-az-az-egeszseget-es-az-izomnovekedes\/\" class=\"ek-link\">Hogyan jav\u00edthat\u00f3 az alv\u00e1s min\u0151s\u00e9ge \u00e9s hogyan befoly\u00e1solja az eg\u00e9szs\u00e9get \u00e9s az izomn\u00f6veked\u00e9st?<\/a><\/strong><\/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=\"28324,30248,9061,51652,49360,34501,37054,48406,5951,28384,31256,6322,5968,6322,34207,29089,30342,29715,41077,36253\" ><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ehseg_sovargasok_etelekrol_valo_folyamatos_gondolkodas_es_a_tul_sok_eves\"><\/span>4. \u00c9hs\u00e9g, s\u00f3v\u00e1rg\u00e1sok, \u00e9telekr\u0151l val\u00f3 folyamatos gondolkod\u00e1s \u00e9s a t\u00fal sok ev\u00e9s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-749x1124.jpg\" alt=\"Mi\u00e9rt gondolsz folyton az \u00e9telre, amikor \u00e9pp di\u00e9t\u00e1zol?\" class=\"wp-image-237879\" title=\"Mi\u00e9rt gondolsz folyton az \u00e9telre, amikor \u00e9pp di\u00e9t\u00e1zol?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___.jpg 1400w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Volt\u00e1l&nbsp;m\u00e1r&nbsp;valaha&nbsp;a &nbsp;di\u00e9t\u00e1z\u00e1s &nbsp;\u00f6rd\u00f6gi&nbsp;<strong> k\u00f6r\u00e9ben? El\u0151fordult, hogy ilyenkor &nbsp;t\u00faletted magad<\/strong>, majd azt mondtad, hogy h\u00e9tf\u0151n \u00fajrakezded? Ne agg\u00f3dj,  hiszen nem vagy ezzel egyed\u00fcl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u00e9rt kezd el a test\u00fcnk egyre jobban \u00e9s hangosabban panaszkodni az \u00e9telr\u0151l di\u00e9t\u00e1z\u00e1s k\u00f6zben? Az alacsony szint\u0171 energiabevitel negat\u00edvan befoly\u00e1sol sz\u00e1mos felel\u0151s hormont.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li><strong>stresszhormon kortizol<\/strong><\/li><li><strong>\u00e9hs\u00e9g\u00e9rt \u00e9s j\u00f3llakotts\u00e1g\u00e9rt felel\u0151s hormonok (leptin \u00e9s ghrelin)<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Min\u00e9l szigor\u00fabb <strong>di\u00e9t\u00e1ra vagyunk fogva, <\/strong>ann\u00e1l er\u0151sebben megfigyelhetj\u00fck <strong>a k\u00e9nyszeres s\u00f3v\u00e1rg\u00e1sokat, f\u0151k\u00e9nt a magas kal\u00f3riatartalm\u00fa \u00e9telek\u00e9rt<\/strong>. <span style=\"color: #ff6600;\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez h\u00e9tk\u00f6zben a kor\u00e1bban eml\u00edtett drasztikus di\u00e9ta \u00f6rd\u00f6gi k\u00f6r\u00e9be vezet, m\u00edg h\u00e9tv\u00e9g\u00e9n a t\u00falev\u00e9shez: ezek k\u00f6z\u00fcl pedig egyik m\u00f3dszert sem szabad alkalmazni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>1944 \u00e9s 1945 fordul\u00f3pontj\u00e1n a Dr. Ancel Keys vezette \u00e9hez\u00e9sr\u0151l sz\u00f3l\u00f3, tal\u00e1n legh\u00edresebb k\u00eds\u00e9rletb\u0151l, amely tal\u00e1l\u00f3an a <em>Minnesota \u00c9hez\u00e9si K\u00eds\u00e9rlet nevet kapta, megtudhatunk n\u00e9h\u00e1ny dolgot.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00eds\u00e9rlete megmutatja t\u00f6bbek k\u00f6z\u00f6tt, hogy <strong>az energiabevitel cs\u00f6kkent\u00e9s\u00e9vel t\u00f6bbet gondolunk a nap folyam\u00e1n az \u00e9tkez\u00e9sre<\/strong>, ez pedig sz\u00f3 szerint uralhatja a gondolatainkat. Term\u00e9szetesen ez megint egy olyan dolog, amelyet nem akarunk. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Hajjal_kormokkel_es_borrel_kapcsolatos_problemak\"><\/span>5. Hajjal, k\u00f6rm\u00f6kkel \u00e9s b\u0151rrel kapcsolatos probl\u00e9m\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9rdekes, hogy mi emberek gyakran v\u00e1llaljuk a b\u0151r\u00fcnk, k\u00f6rm\u00fcnk \u00e9s hajunk eg\u00e9szs\u00e9g\u00e9nek <strong>kock\u00e1ztat\u00e1s\u00e1t&nbsp;, amely szint\u00e9n nagyban hozz\u00e1j\u00e1rul a k\u00fcls\u0151 identit\u00e1sunkhoz,<\/strong> ahhoz, hogy el\u00e9rj\u00fck az \u00e1lomkin\u00e9zetet. Kis m\u00e9rt\u00e9kben mindannyiunk haja hullik, ez term\u00e9szetes folyamat. Viszont ha nagyobb csom\u00f3kat v\u00e9l\u00fcnk felfedezni a f\u00e9s\u0171n, akkor az jelezheti, hogy \u00e9trend\u00fcnk kev\u00e9s energi\u00e1t, feh\u00e9rj\u00e9t \u00e9s bizonyos mikrot\u00e1panyagokb\u00f3l szint\u00e9n keveset tartalmaz. A haj, a k\u00f6rm\u00f6k \u00e9s a b\u0151r eg\u00e9szs\u00e9g\u00e9vel kapcsolatban besz\u00e9lhet\u00fcnk el\u00e9gtelen mennyis\u00e9g\u0171 cink-,<span style=\"color: #ff6600;\"> biotin-, r\u00e9z-, <\/span> szel\u00e9n-, j\u00f3d-, A-vitamin-, <span style=\"color: #ff6600;\"> C-, D-, E-,<\/span> \u00e9s <span style=\"color: #ff6600;\">B-vitamin-bevitelr\u0151l<\/span>. A megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje- \u00e9s kollag\u00e9nbevitel k\u00fcl\u00f6n\u00f6sk\u00e9pp fontos a b\u0151r eg\u00e9szs\u00e9ge miatt \u00e9s egyben befoly\u00e1sa van a b\u0151r \u00e1ltal\u00e1nos kin\u00e9zet\u00e9re \u00e9s annak eg\u00e9szs\u00e9g\u00e9re. <span style=\"color: #ff6600;\">[24-27]<\/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 megtudni a kollag\u00e9nr\u0151l \u00e9s a b\u0151rre \u00e9s \u00edz\u00fcletre val\u00f3 hat\u00e1sair\u00f3l, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <strong><span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legmegfelelobb-kollagent-az-egeszseges-borhoz-es-izuletekhez\/\" class=\"ek-link\">Hogyan v\u00e1lasszuk ki a legmegfelel\u0151bb kollag\u00e9nt az eg\u00e9szs\u00e9ges b\u0151r\u00e9rt \u00e9s \u00edz\u00fcletek\u00e9rt?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1124x750.jpg\" alt=\"Mi t\u00f6rt\u00e9nik, ha nem eszel eleget? Hajhull\u00e1s, a b\u0151r \u00e9s a k\u00f6r\u00f6m eg\u00e9szs\u00e9g\u00e9nek roml\u00e1sa.\" class=\"wp-image-237713\" width=\"843\" height=\"563\" title=\"Mi t\u00f6rt\u00e9nik, ha nem eszel eleget? Hajhull\u00e1s, a b\u0151r \u00e9s a k\u00f6r\u00f6m eg\u00e9szs\u00e9g\u00e9nek roml\u00e1sa.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Folyamatos_fazas\"><\/span>6. Folyamatos f\u00e1z\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g ny\u00e1ron is f\u00e1zol, amikor a h\u0151m\u00e9rs\u00e9klet &nbsp;\u00e1rny\u00e9kban alig 30\u00b0C alatt van? A &nbsp;<strong>test\u00fcnk term\u00e9szetes m\u00f3don termel <\/strong>&nbsp;<strong>h\u0151t, hiszen &nbsp;&nbsp;t\u00e1panyagokat &nbsp;\u00e9get &nbsp;el &nbsp;enerig\u00e1\u00e9rt &nbsp;cser\u00e9be<\/strong>. Az &nbsp;energiabevitel cs\u00f6kkent\u00e9se k\u00e9z a k\u00e9zben j\u00e1r a <strong>tiroid hormonok cs\u00f6kken\u00e9s\u00e9vel is, <\/strong>amelyek k\u00f6zvetlen m\u00f3don szab\u00e1lyozz\u00e1k az anyagcsere szintj\u00e9t \u00e9s a h\u0151termel\u00e9st. Egy elh\u00edzott n\u0151ket tanulm\u00e1nyoz\u00f3 felm\u00e9r\u00e9s megmutatta, hogy a pajzsmirigyhormon ( trij\u00f3d-tironin (T3)) <strong>66%-al cs\u00f6kkent <\/strong>az alap\u00e9rt\u00e9khez k\u00e9pest nagyon alacsony energiabevitel\u0171 \u00e9trenddel (400 kcal\/nap). Teh\u00e1t ism\u00e9telten k\u00f6zvetlen \u00f6sszef\u00fcgg\u00e9s fedezhet\u0151 fel: min\u00e9l t\u00f6bb energi\u00e1t haszn\u00e1lunk el, ann\u00e1l hidegebb lesz a test\u00fcnk. <span style=\"color: #ff6600;\">[28-29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg\" alt=\"Mi\u00e9rt f\u00e1zol, ha nem megfelel\u0151 az energiabevitel?\" class=\"wp-image-237729\" width=\"843\" height=\"562\" title=\"Mi\u00e9rt f\u00e1zol, ha nem megfelel\u0151 az energiabevitel?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Az edzetts\u00e9g t\u00f6bbek k\u00f6z\u00f6tt a v\u00e9rkering\u00e9sre is pozit\u00edv hat\u00e1ssal b\u00edr, amely a hideghez val\u00f3 alkalmazkod\u00e1s kapcs\u00e1n elm\u00e9letileg seg\u00edthet t\u00e1voltartani a hideg \u00e9rz\u00e9s\u00e9t. Ha szeretn\u00e9l t\u00f6bbet megtudni a t\u00e9m\u00e1r\u00f3l, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-erositsuk-a-szervezet-immunitasat-a-betegsegekkel-szemben\/\" class=\"ek-link\">Hogyan er\u0151s\u00edtsd az immunrendszered az edzetts\u00e9g seg\u00edts\u00e9g\u00e9vel?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Gyengebb_immunitas_emesztesi_es_sziv-es_errendszeri_problemak\"><\/span>7. Gyeng\u00e9bb immunit\u00e1s, em\u00e9szt\u00e9si \u00e9s sz\u00edv-\u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-749x1124.jpg\" alt=\"Milyen hat\u00e1sa van az alacsony t\u00e1panyagbevitelnek az immunrendszerre?\" class=\"wp-image-237771\" title=\"Milyen hat\u00e1sa van az alacsony t\u00e1panyagbevitelnek az immunrendszerre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK.jpg 1667w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Az alacsony energiabevitellel a szervezet\u00fcnk energi\u00e1t sp\u00f3rol meg ott, ahol tud, \u00e9s ez al\u00f3l az immunrendszer\u00fcnk sem kiv\u00e9tel. Bizonyos mikrot\u00e1panyagok \u00e9s az immunrendszerhez sz\u00fcks\u00e9ges n\u00e9h\u00e1ny sejt alapvet\u0151, feh\u00e9rje form\u00e1j\u00e1ban l\u00e9v\u0151 \u00e9p\u00edt\u0151elem\u00e9nek el\u00e9gtelen mennyis\u00e9g\u0171 bevitele gyakori betegs\u00e9gek kialakul\u00e1s\u00e1hoz vezethet, melyeket norm\u00e1l esetben el tudn\u00e1l ker\u00fclni. <span style=\"color: #ff6600;\">[1\u20132]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek&nbsp; a &nbsp;mikrot\u00e1panyagok &nbsp;t\u00f6bbek &nbsp;k\u00f6z\u00f6tt &nbsp;tartalmaznak&nbsp; cinket, &nbsp;szel\u00e9nt, <span style=\"color: #ff6600;\">&nbsp;vasat<\/span>, &nbsp;A-vitamint, &nbsp; C-vitamint, &nbsp; D-vitamint &nbsp;\u00e9s &nbsp;n\u00e9h\u00e1ny&nbsp; t\u00edpus\u00fa&nbsp;B-vitamint. &nbsp;<span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az &nbsp;el\u00e9gtelen &nbsp;mennyis\u00e9g\u0171 &nbsp; energiabevitel &nbsp;egyik &nbsp;jele &nbsp;lehet m\u00e9g a <strong>&nbsp;sz\u00e9kreked\u00e9s is<\/strong>.&nbsp;Ez val\u00f3sz\u00edn\u0171leg az \u00e1ltal\u00e1ban kevesebb kal\u00f3ri\u00e1t tartalmaz\u00f3 \u00e9trendek miatt k\u00f6vetkezik be, de az is lehets\u00e9ges, hogy az el\u00e9gtelen mennyis\u00e9g\u0171 energiabevitel okozza. Ez pedig k\u00e9z a k\u00e9zben j\u00e1r az anyagcsere folyamatok cs\u00f6kken\u00e9s\u00e9vel a cs\u00f6kkent pajzsmirigyhormon-koncentr\u00e1ci\u00f3 miatt. Ezenk\u00edv\u00fcl az al\u00e1bbi em\u00e9szt\u00e9si probl\u00e9m\u00e1k is el\u0151fordulhatnak: <span style=\"color: #ff6600;\">[1-2] [30]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong> gyakori sz\u00e9lszorul\u00e1s<\/strong><\/li><li><strong>lelassult gyomor\u00fcr\u00edt\u00e9s<\/strong><\/li><li><strong>cs\u00f6kkent&nbsp;b\u00e9lmozg\u00e1s<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sz\u00edv- \u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k<\/strong>, mint v\u00e9rnyom\u00e1s ingadoz\u00e1sa, sz\u00edvritmus \u00e9s a v\u00e9rben tal\u00e1lhat\u00f3 lipidek v\u00e1ltoz\u00e1sa az el\u00e9gtelen mennyis\u00e9g\u0171 energiabevitel miatt t\u00f6rt\u00e9nhet.<span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9d megtudni, hogy hogyan er\u0151s\u00edtheted az immunrendszered, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/15-tipp-az-immunrendszer-erositesere-es-az-egeszseg-vedelmere\/\" class=\"ek-link\">15 m\u00f3d az immunrendszer er\u0151s\u00edt\u00e9s\u00e9re \u00e9s az eg\u00e9szs\u00e9g v\u00e9delm\u00e9re<\/a>.<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Hianyt_szenvedhetsz_a_szukseges_mikrotapanyagokbol\"><\/span>8. Hi\u00e1nyt szenvedhetsz a sz\u00fcks\u00e9ges mikrot\u00e1panyagokb\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az \u00e9tel nem csup\u00e1n energiaforr\u00e1s<\/strong>, de egyben \u00e9rt\u00e9kes mikrot\u00e1panyagokat is jelent, amelyeket \u00e9trend\u00fcnkb\u0151l sz\u00fcks\u00e9ges bevinni a szervezetbe, hogy minden megfelel\u0151en m\u0171k\u00f6dj\u00f6n. Az energiabevitel cs\u00f6kkent\u00e9s\u00e9vel, az \u00e9telekkel bevitt mikrot\u00e1panyagok sz\u00e1ma is ugyan\u00fagy cs\u00f6kken. <strong>Alternat\u00edv t\u00e1pl\u00e1lkoz\u00e1si m\u00f3dszerek eset\u00e9n ez a<\/strong>probl\u00e9ma m\u00e9g s\u00falyosabb\u00e1 v\u00e1lhat<strong>. K\u00f6nnyen el\u0151fordulhat, hogy p\u00e9ld\u00e1ul el\u00e9gtelen mennyis\u00e9g\u0171<span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hu\/b12-vitamin-gymbeam.html\" class=\"ek-link\">B12-vitamint<\/a>, <a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" class=\"ek-link\">folsavat<\/a>, <\/span>cinket, kalciumot, <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9ziumot<\/a><\/span> \u00e9s vasat visz\u00fcnk be a szervezetbe. <strong>Az el\u00e9gtelen vasbevitel<\/strong> hossz\u00fa t\u00e1von <strong>v\u00e9rszeg\u00e9nys\u00e9ghez<\/strong> vezethet, f\u0151k\u00e9nt a n\u0151k k\u00f6r\u00e9ben. Ez pedig <strong>megmagyar\u00e1zhatatlan f\u00e1radts\u00e1got okozhat<\/strong>. Az alapvet\u0151 mikrot\u00e1panyagok bevitel\u00e9nek biztos\u00edt\u00e1s\u00e1hoz megfelel\u0151 strat\u00e9gia <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/komplex-vitaminok\" class=\"ek-link\">a pr\u00e9mium min\u0151s\u00e9g\u0171 multivitaminok fogyaszt\u00e1sa.<\/a> [31\u201332]<\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6___-1124x749.jpg\" alt=\"Lehets\u00e9ges kompenz\u00e1lni az \u00e1sv\u00e1nyianyag- \u00e9s vitaminhi\u00e1nyt di\u00e9t\u00e1z\u00e1s k\u00f6zben?\" class=\"wp-image-237798\" width=\"843\" height=\"562\" title=\"Lehets\u00e9ges kompenz\u00e1lni az \u00e1sv\u00e1nyianyag- \u00e9s vitaminhi\u00e1nyt di\u00e9t\u00e1z\u00e1s k\u00f6zben?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Hormonprofil_romlasa_es_libido_csokkenese\"><\/span>9. Hormonprofil roml\u00e1sa \u00e9s libid\u00f3 cs\u00f6kken\u00e9se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A test \u00e9l\u00e9nken reag\u00e1l a t\u00e1pl\u00e1l\u00e9kbevitelre<\/strong> \u00e9s mindent megtesz a t\u00fal\u00e9l\u00e9s\u00e9rt, hiszen ez az els\u0151dleges feladata. Az energiabevitel hi\u00e1nya sz\u00e1mos <strong>negat\u00edv hormon\u00e1lisv\u00e1ltoz\u00e1shoz<\/strong> vezethet. A hormonok komplex hat\u00e1ssal b\u00edrnak a testre a c\u00e9lsz\u00f6vetekben k\u00fcl\u00f6nf\u00e9le mechanizmusok seg\u00edts\u00e9g\u00e9vel. P\u00e9ld\u00e1ul <strong>a megn\u00f6velt mennyis\u00e9g\u0171 leptin \u00e9s a cs\u00f6kkentett sz\u00e1m\u00fa ghrelin azt jelzi, hogy kev\u00e9sb\u00e9 \u00e9rezz\u00fck magunkat tele egy \u00e9tkez\u00e9s ut\u00e1n \u00e9s s\u00f3v\u00e1rgunk a magas kal\u00f3riatartalm\u00fa \u00e9telek\u00e9rt.<\/strong> \u00c9s ha hossz\u00fa t\u00e1von magasabb lesz a kortizolszint, az sz\u00e1mos negat\u00edv hat\u00e1ssal van a szervezetre \u00e9s a probl\u00e9ma \u00edgy m\u00e9g s\u00falyosabb lesz. Ha a szervezetben alacsony a szexhormonok koncentr\u00e1ci\u00f3ja, akkor <strong> rossz hat\u00e1ssal lesz a l\u00e9lekre \u00e9s a libid\u00f3ra,  a csontok regener\u00e1ci\u00f3j\u00e1ra \u00e9s a n\u0151k menstru\u00e1ci\u00f3j\u00e1nak elmarad\u00e1s\u00e1ra is.<\/strong><span style=\"color: #ff6600;\"> [1-2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u2191<\/strong> Kortizol \u00e9s Leptin<\/li><li><strong>\u2193 <\/strong> Tesztoszteron, IGF 1 (Inzulinszer\u0171 n\u00f6veked\u00e9si faktor), \u00d6sztrog\u00e9n, Pajzsmirigyhormonok, Ghrelin, Peptid tirozin-tirozin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogy milyen hat\u00e1sa van a s\u00falyveszt\u00e9sre a tesztoszteronnak \u00e9s a progeszteronnak, akkor olvasd el cikk\u00fcnket: <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-hat-a-tesztoszteron-es-a-progeszteron-a-fogyasra-es-az-izmok-novekedesere\/\" class=\"ek-link\">Hogyan hat a tesztoszteron \u00e9s a progeszteron a fogy\u00e1sra \u00e9s az izmok n\u00f6veked\u00e9s\u00e9re? <\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1124x750.jpg\" alt=\"Di\u00e9ta, alacsony energiabevitel \u00e9s cs\u00f6kkent libid\u00f3\" class=\"wp-image-237743\" width=\"843\" height=\"563\" title=\"Di\u00e9ta, alacsony energiabevitel \u00e9s cs\u00f6kkent libid\u00f3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Romlo_sportteljesitmeny_es_regeneracio\"><\/span>10. Roml\u00f3 sportteljes\u00edtm\u00e9ny \u00e9s regener\u00e1ci\u00f3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha az alacsony energiabevitel hat\u00e1saihoz hozz\u00e1adjuk <strong>a cs\u00facsteljes\u00edtm\u00e9ny\u00e9rt<\/strong><strong>val\u00f3 t\u00f6rekv\u00e9st,<\/strong> amely nem csak az \u00e9lsportol\u00f3k kiv\u00e1lts\u00e1ga, akkor <strong>az adott sportol\u00f3 kiz\u00e1r\u00f3lag <\/strong><strong>ehhez a szinthez fog ragaszkodni<\/strong>. Al\u00e1bb r\u00e9szletesen \u00edrunk a Nemzetk\u00f6zi Olimpiai Bizotts\u00e1g \u00f6sszefoglal\u00f3ja alapj\u00e1n a sportteljes\u00edtm\u00e9nyre val\u00f3 negat\u00edv hat\u00e1sokr\u00f3l.<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<h3 class=\"is-style-default wp-block-heading\">Hogyan befoly\u00e1solja az alacsony energiabevitel a sportteljes\u00edtm\u00e9nyt?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cs\u00f6kkent er\u0151 \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi teljes\u00edtm\u00e9ny.<\/strong> Amikor 30%-on van a telefonod \u00e9s teljes\u00edtm\u00e9nyedhez sz\u00fcks\u00e9g van a 100% t\u00f6lt\u00f6tts\u00e9ghez, akkor ez egyszer\u0171en nem fog m\u0171k\u00f6dni. Hozz\u00e1nk k\u00e9pest a telefon kikapcsol akkor, ha m\u00e1r nincs t\u00f6bb\u00e9 ereje. Miut\u00e1n kimer\u00edtett\u00fck a korl\u00e1tozott sz\u00e1m\u00fa glikog\u00e9ntartal\u00e9kokat sportol\u00e1s k\u00f6zben \u00e9s csak \u201ezs\u00edrokat\u201d haszn\u00e1lunk fel a zs\u00edrsz\u00f6vetb\u0151l, akkor szinte mindig cs\u00f6kken\u00e9st fogunk tapasztalni b\u00e1rmilyen sportteljes\u00edtm\u00e9ny sor\u00e1n.<\/li><li><strong>Cs\u00f6kkent&nbsp;glikog\u00e9n&nbsp;rakt\u00e1rak.<\/strong> Az \u00e9trendedb\u0151l kinyert, korl\u00e1tozott mennyis\u00e9g\u0171 energiaell\u00e1t\u00e1s miatt \u2013 legf\u0151k\u00e9pp sz\u00e9nhidr\u00e1tokb\u00f3l \u2013 felmer\u00fcl a glikog\u00e9n form\u00e1j\u00e1ban l\u00e9v\u0151, m\u00e1r k\u00e9sz energiaell\u00e1t\u00e1s kock\u00e1zata az intenz\u00edv sportteljes\u00edtm\u00e9nyek sor\u00e1n.<\/li><li><strong>Fokozott&nbsp;s\u00e9r\u00fcl\u00e9skock\u00e1zat&nbsp;<\/strong> A sportban sokkal nagyobb az es\u00e9lye a mozg\u00e1sszervi s\u00e9r\u00fcl\u00e9sek kialakul\u00e1s\u00e1nak, m\u00e9ghozz\u00e1 izoms\u00e9r\u00fcl\u00e9sek vagy f\u00e1rad\u00e1sos &nbsp;t\u00f6r\u00e9sek form\u00e1j\u00e1ban.<\/li><li><strong>K\u00e9sletetett reakci\u00f3id\u0151.<\/strong> Csapatsportokban a j\u00e1t\u00e9khelyzetek k\u00f6zben lelassult reakci\u00f3id\u0151 vagy atl\u00e9tikai versenyben lassabb kezd\u00e9s h\u00e1tr\u00e1ltathatja a sportol\u00f3t.<\/li><li><strong>Cs\u00f6kkentett koordin\u00e1ci\u00f3s k\u00e9pess\u00e9gek.<\/strong> A megfelel\u0151 koordin\u00e1ci\u00f3 fontos a teljes\u00edtm\u00e9ny szempontj\u00e1b\u00f3l a sport term\u00e9szet\u00e9b\u0151l ad\u00f3d\u00f3 komplex \u00e9s gyakran v\u00e1ratlan helyzetekben. A koordin\u00e1ci\u00f3s k\u00e9pess\u00e9gek a k\u00f6zponti idegrendszer tev\u00e9kenys\u00e9geit\u0151l f\u00fcggnek, hogy hat\u00e9konyan sz\u00e1ll\u00edts\u00e1k az izmoknak az inform\u00e1ci\u00f3t a mozg\u00e1s v\u00e9grehajt\u00e1s\u00e1hoz.<\/li><li><strong>Cs\u00f6kkent koncentr\u00e1ci\u00f3s k\u00e9pess\u00e9g.<\/strong> A koncentr\u00e1ci\u00f3s k\u00e9pess\u00e9g az alapja a k\u00fcls\u0151 k\u00f6rnyezetb\u0151l \u00e9rkez\u0151 megfelel\u0151 inger\u00e9rt\u00e9kel\u00e9snek. A reakci\u00f3id\u0151 cs\u00f6kken\u00e9s\u00e9nek kapcs\u00e1n ez m\u00e1r egy jelent\u0151s negat\u00edv hat\u00e1s a sportteljes\u00edtm\u00e9nyre.<\/li><li><strong>Az&nbsp; izom\u00e9p\u00edt\u00e9s&nbsp; lehet\u0151s\u00e9g\u00e9nek&nbsp; k\u00e1rosul\u00e1s\u00e1t\u00f3l&nbsp; kezdve&nbsp; az&nbsp; izomt\u00f6meg&nbsp; elveszt\u00e9s\u00e9\u00e9ig.<\/strong>&nbsp;Az izomn\u00f6veked\u00e9shez elegend\u0151 energiabevitel sz\u00fcks\u00e9ges, optim\u00e1lis feh\u00e9rjebevitellel \u00e9s megfelel\u0151 hormon\u00e1lis k\u00f6rnyezettel. M\u00e9g cs\u00f6kkentett tesztoszteronszinttel \u00e9s a megn\u00f6vekedett kortizolkoncentr\u00e1ci\u00f3val is az optim\u00e1lis hormonprofil k\u00e1rosul. F\u0151k\u00e9nt t\u00falzott mennyis\u00e9g\u0171 edz\u00e9ssel egy\u00fctt bek\u00f6vetkezhet az izomt\u00f6meg elveszt\u00e9se, amely a mai szakirodalom szerint legink\u00e1bb a hossz\u00fa t\u00e1v\u00fa, alacsony energiaszintn\u00e9l t\u00f6rt\u00e9nik, ez pedig kevesebb, mint <strong>25 kcal\/kg\/FFM<\/strong>. Itt ugyanakkor jelent\u0151sen negat\u00edv hat\u00e1ssal b\u00edr a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re, valamint a ment\u00e1lis eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kra egyar\u00e1nt.<span style=\"color: #ff6600;\"> [33]&nbsp;<\/span><\/li><li><strong>K\u00e1rosult regener\u00e1ci\u00f3.<\/strong> Nem meglep\u0151 m\u00f3don az energiahi\u00e1ny \u00e9s a kedvez\u0151tlen hormon\u00e1lis k\u00f6rnyezet miatt a regener\u00e1ci\u00f3ra is hat\u00e1ssal van, amely ez\u00e1ltal hosszabb ideig tart.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1124x751.jpg\" alt=\"Az alacsony energiabevitel cs\u00f6kkenti a sportteljes\u00edtm\u00e9nyt \u00e9s az izomn\u00f6veked\u00e9st\" class=\"wp-image-237848\" width=\"843\" height=\"563\" title=\"Az alacsony energiabevitel cs\u00f6kkenti a sportteljes\u00edtm\u00e9nyt \u00e9s az izomn\u00f6veked\u00e9st\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_tokeletes_suly_es_a_tokeletes_test_nem_letezik_mindannyian_egyediek_vagyunk\"><\/span>A t\u00f6k\u00e9letes s\u00faly \u00e9s a t\u00f6k\u00e9letes test nem l\u00e9tezik, mindannyian egyediek vagyunk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g mindig \u00fagy gondolod, hogy meg\u00e9ri kergetni azt az \u00e1h\u00edtott alakot &nbsp;di\u00e9t\u00e1val vagy eszeveszett edz\u00e9sekkel? <strong>A t\u00f6k\u00e9letess\u00e9g<\/strong><strong> mindenki sz\u00e1m\u00e1ra m\u00e1st jelent<\/strong>. Mindannyian m\u00e1sok vagyunk, hiszen k\u00fcl\u00f6nb\u00f6zik a magass\u00e1gunk, a csontszerkezet\u00fcnk, m\u00e1s a l\u00e1baink hossza, a karjainkkal \u00e9s a fels\u0151test\u00fcnkkel egy\u00fctt. Sokkal jobb, ha tiszteled magad \u00e9s a testedet egyar\u00e1nt \u00e9s <strong>megpr\u00f3b\u00e1lod<\/strong><strong> a lehet\u0151 legjobbat kihozni magadb\u00f3l<\/strong> \u00e9s legal\u00e1bb naponta egy millim\u00e9tert teszel a c\u00e9lod el\u00e9r\u00e9se \u00e9rdek\u00e9ben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nevets\u00e9ges, ha az\u00e9rt s\u00f3v\u00e1rgunk, hogy a m\u00e9rleg a lehet\u0151 legkisebb sz\u00e1mot mutassa, hiszen a s\u00falyunk m\u00e9g nem fedi a teljes igazs\u00e1got. Ha szeretn\u00e9d tudni, hogy mi\u00e9rt, akkor b\u00e1tran olvasd el cikk\u00fcnket: <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/blog\/miert-mutat-a-merleg-magasabb-szamot-es-az-miert-nem-zsirt-jelent\/\" class=\"ek-link\">Mi\u00e9rt mutat a m\u00e9rleg magasabb sz\u00e1mot \u00e9s ez mi\u00e9rt nem zs\u00edrt jelent? <\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9nk el\u00e9gedettek lenni magunkkal, akkor sokkal jobb strat\u00e9gia, ha <strong>elsaj\u00e1t\u00edtunk eg\u00e9szs\u00e9ges szok\u00e1sokat<\/strong>, amelyeket k\u00e9s\u0151bb \u00e1talak\u00edthatunk \u00e9s hozz\u00e1igaz\u00edthatunk a napjainkhoz a c\u00e9lunkhoz megfelel\u0151en. Ha szeretn\u00e9l t\u00f6bbet megtudni a t\u00e9m\u00e1r\u00f3l, akkor javasoljuk, hogy olvasd el a cikk\u00fcnket: <strong><span style=\"color: #ff6600;\"> Hogyan egy\u00fcnk megfelel\u0151en \u00e9s mikor, hogy fogyni tudjunk di\u00e9t\u00e1z\u00e1s n\u00e9lk\u00fcl?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_ebbol_a_tanulsag\"><\/span>Mi ebb\u0151l a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha szeretn\u00e9nk r\u00f6videbb id\u0151 alatt el\u00e9rni az \u00e1lomalakot, \u00fagy, hogy <strong>sal\u00e1t\u00e1t esz\u00fcnk sal\u00e1t\u00e1val napi h\u00e1romszor<\/strong> \u00e9s naponta n\u00e9h\u00e1ny \u00f3r\u00e1t <strong>a sportnak szentel\u00fcnk<\/strong>, akkor paradox m\u00f3don <strong>csak meghosszabb\u00edtjuk a folyamatot, \u00e9s sz\u00e1mos <strong>eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1t okozunk<\/strong>. \u00cdgy tal\u00e1lkozhatunk a \u201elass\u00fa em\u00e9szt\u00e9s\u201d jelens\u00e9g\u00e9vel, a hangulatingadoz\u00e1sokkal, a f\u00e1radts\u00e1ggal, a folyamatos \u00e9hs\u00e9ggel, a legyeng\u00fclt immunrendszerrel \u00e9s a roml\u00f3 sportteljes\u00edtm\u00e9nnyel.&nbsp;Hossz\u00fa t\u00e1von magasabb es\u00e9llyel alakulhatnak ki t\u00f6bbek k\u00f6z\u00f6tt<strong>f\u00e1rad\u00e1sos t\u00f6r\u00e9sek, valamint a n\u0151k k\u00f6r\u00e9ben menstru\u00e1ci\u00f3s zavarok.&nbsp;<\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem sokkal jobb, ha <strong>t\u00f6bbet esz\u00fcnk, rendszeresen sportolunk \u00e9s t\u00f6bb id\u0151t hagyunk a folyamatra?<\/strong> Egy ideig v\u00e1rnod kell majd az eredm\u00e9nyekre, de hidd el, hogy hossz\u00fa t\u00e1von is tarthat\u00f3ak lesznek. Mindenekfelett pedig nem kell szemben\u00e9zned az alacsony energiaszint probl\u00e9m\u00e1j\u00e1val \u00e9s b\u00e1rmilyen egy\u00e9b eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1lkozt\u00e1l m\u00e1r valaha az el\u00e9gtelen energiabevitel miatt kialakult eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1val? Oszd meg vel\u00fcnk kommentben a tapasztalataidat, tan\u00e1csaidat \u00e9s tippjeidet a hat\u00e9kony s\u00falyveszt\u00e9s\u00e9rt. Ha tetszett a cikk\u00fcnk, akkor b\u00e1tran oszd meg, hogy a bar\u00e1taid is l\u00e1ss\u00e1k, hogy nem az a megfelel\u0151 \u00fat a fogy\u00e1shoz, ha minden nap megesz\u00fcnk n\u00e9h\u00e1ny z\u00f6lds\u00e9get.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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-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<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Az emberek \u00e1ltal\u00e1ban az\u00e9rt kezdenek el nagyon keveset enni \u00e9s az\u00e9rt fognak bele az edz\u00e9sbe, mert szeretn\u00e9nek j\u00f3l kin\u00e9zni vagy szeretn\u00e9k form\u00e1lni a test\u00fcket, minim\u00e1lis testzs\u00edrsz\u00e1zal\u00e9kot el\u00e9rve. Tudd meg, hogy milyen hat\u00e1sai vannak a testedre az alacsony energiabevitelnek.<\/p>\n","protected":false},"author":65,"featured_media":237576,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,6528,6372,7602],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-287678","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseges-eletmod","9":"tag-energia-hu","10":"tag-fogyas","11":"tag-suly","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mi t\u00f6rt\u00e9nik a testeddel, ha nem eszel eleget? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi t\u00f6rt\u00e9nik a testeddel, ha t\u00fal keveset eszel? 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