{"id":298088,"date":"2021-10-06T13:27:25","date_gmt":"2021-10-06T11:27:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298088"},"modified":"2024-05-14T14:24:56","modified_gmt":"2024-05-14T12:24:56","slug":"a-hasi-puffadas-es-hogyan-kuzdhetjuk-le","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/","title":{"rendered":"A hasi puffad\u00e1s \u00e9s hogyan k\u00fczdhetj\u00fck le"},"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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#Mit_is_jelent_pontosan_a_puffadas\" title=\"Mit is jelent pontosan a puffad\u00e1s?\">Mit is jelent pontosan a puffad\u00e1s?<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#A_puffadas_9_leggyakoribb_oka_es_hogyan_lehet_kezelni_oket\" title=\"A puffad\u00e1s 9 leggyakoribb oka \u00e9s hogyan lehet kezelni \u0151ket\">A puffad\u00e1s 9 leggyakoribb oka \u00e9s hogyan lehet kezelni \u0151ket<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#1_Egyes_eteleket_nem_megfeleloen_emesztesz_meg\" title=\"1. Egyes \u00e9teleket nem megfelel\u0151en em\u00e9sztesz meg\">1. Egyes \u00e9teleket nem megfelel\u0151en em\u00e9sztesz meg<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#2_Tul_gyorsan_eszel_vagy_nagy_adagokat_teszel_a_tanyerra\" title=\"2. T\u00fal gyorsan eszel, vagy nagy adagokat teszel a t\u00e1ny\u00e9rra.\">2. T\u00fal gyorsan eszel, vagy nagy adagokat teszel a t\u00e1ny\u00e9rra.<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#3_Etkezes_kozben_iszol_vagy_szereted_a_szensavas_italokat\" title=\"3. \u00c9tkez\u00e9s k\u00f6zben iszol, vagy szereted a sz\u00e9nsavas italokat\">3. \u00c9tkez\u00e9s k\u00f6zben iszol, vagy szereted a sz\u00e9nsavas italokat<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#4_Tul_gyakran_ragozol\" title=\"4. T\u00fal gyakran r\u00e1g\u00f3zol\">4. T\u00fal gyakran r\u00e1g\u00f3zol<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#5_Nem_mozogsz_eleget\" title=\"5. Nem mozogsz eleget\">5. Nem mozogsz eleget<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#6_Olyan_betegseged_van_amely_hatassal_van_az_emesztesedre\" title=\"6. Olyan betegs\u00e9ged van, amely hat\u00e1ssal van az em\u00e9szt\u00e9sedre\">6. Olyan betegs\u00e9ged van, amely hat\u00e1ssal van az em\u00e9szt\u00e9sedre<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#7_Tul_sok_stressz\" title=\"7. T\u00fal sok stressz\">7. T\u00fal sok stressz<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#8_PMS-ed_van\" title=\"8. PMS-ed van\">8. PMS-ed van<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#9_Elrepultel_kulfoldre\" title=\"9. Elrep\u00fclt\u00e9l k\u00fclf\u00f6ldre\">9. Elrep\u00fclt\u00e9l k\u00fclf\u00f6ldre<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#Mi_a_teendo_ha_belgazok_es_haspuffadas_gyotor\" title=\"Mi a teend\u0151, ha b\u00e9lg\u00e1zok \u00e9s haspuffad\u00e1s gy\u00f6t\u00f6r?\">Mi a teend\u0151, ha b\u00e9lg\u00e1zok \u00e9s haspuffad\u00e1s gy\u00f6t\u00f6r?<\/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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#Az_alacsony_%E2%80%93_FODMAP_dieta_segithet\" title=\"Az alacsony &#8211; FODMAP di\u00e9ta seg\u00edthet\">Az alacsony &#8211; FODMAP di\u00e9ta seg\u00edthet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>A kellemetlen haspuffad\u00e1s negat\u00edvan befoly\u00e1solhatja a mindennapi \u00e9letet.<\/strong> N\u00e9ha pontosan tudjuk az ok\u00e1t. Tal\u00e1n mikor egy nehezen em\u00e9szthet\u0151 \u00e9tellel k\u00e9nyezteted magad eb\u00e9dre, m\u00e1r az elfogyaszt\u00e1sa k\u00f6zben is, tudod mi lesz ennek a v\u00e9ge. <strong>De amikor a puffad\u00e1s gyan\u00fasan gyakran ism\u00e9tl\u0151dik, \u00e9rdemes foglalkozni a probl\u00e9m\u00e1val.<\/strong> Els\u0151sorban a probl\u00e9ma ok\u00e1t kellene megvizsg\u00e1lnod. A leggyakoribb okokr\u00f3l, valamint a megold\u00e1sukra vonatkoz\u00f3 tippekr\u0151l a mai cikkben olvashatsz, \u00e9s megvizsg\u00e1ljuk az arra vonatkoz\u00f3 aj\u00e1nl\u00e1sokat is, hogy hogyan el\u0151zhet\u0151 meg a puffad\u00e1s \u00e9s hogyan lehet t\u00e1mogatni az em\u00e9szt\u00e9st. Eegy speci\u00e1lis alacsony &#8211; FODMAP di\u00e9ta seg\u00edthet elker\u00fclni a haspuffad\u00e1st? L\u00e1ssuk!<\/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_is_jelent_pontosan_a_puffadas\"><\/span>Mit is jelent pontosan a puffad\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>A puffad\u00e1st leggyakrabban a k\u00f6vetkez\u0151k \u00e9rz\u00e9sekkel szokt\u00e1k jellemezni:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fokozott \u201enyom\u00e1s\u201d,&nbsp;<\/li>\n\n\n\n<li>\u201efesz\u00fclts\u00e9g\u201d,<\/li>\n\n\n\n<li>\u201efelf\u00fav\u00f3d\u00e1s\u201d<\/li>\n\n\n\n<li>vagy \u201etel\u00edtetts\u00e9g\u201d \u00e9rz\u00e9s a hasi ter\u00fcleten. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt gyakran <strong>hasi f\u00e1jdalom \u00e9s \u00fcr\u00edt\u00e9si neh\u00e9zs\u00e9g s\u00falyosb\u00edtja s\u0151t n\u00e9ha az is, hogy az alapvet\u0151en gond n\u00e9lk\u00fcl begombolhat\u00f3 nadr\u00e1got fel sem tudjuk venni.<\/strong>&nbsp; Rosszabb esetben h\u00e1nyinger, h\u00e1ny\u00e1s, gyomor\u00e9g\u00e9s is el\u0151fordulhat, valamint fogy\u00e1s is a cs\u00f6kkentett \u00e9telmennyis\u00e9g miatt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A puffad\u00e1st\u00f3l nem csak \u00fagy \u00e9rzed magad, mint egy felf\u00fajt l\u00e9gg\u00f6mb, ami mindj\u00e1rt kidurran, de gyakran sajnos \u00fagy is n\u00e9zel ki.<\/strong> Ezek\u00e9rt a kellemetlen t\u00fcnetek\u00e9rt az em\u00e9szt\u0151rendszerben felhalmoz\u00f3dott g\u00e1zokat okolhatjuk. De hogy ker\u00fclnek azok oda? <strong>Mik\u00f6zben l\u00e9legz\u00fcnk, esz\u00fcnk, iszunk vagy r\u00e1gunk, leveg\u0151 jut be, ami<\/strong> <strong>r\u00e9szben felel\u0151s<\/strong>. A bakt\u00e9riumok szint\u00e9n szerepet j\u00e1tszanak a g\u00e1zok felhalmoz\u00f3d\u00e1s\u00e1ban az em\u00e9szt\u00e9s sor\u00e1n, mivel szorgalmasan dolgoznak a b\u00e9l em\u00e9szt\u00e9si folyamatain, amely sor\u00e1n kis mennyis\u00e9gben g\u00e1zt termelnek. A b\u00e9lben felhalmoz\u00f3dott g\u00e1zok gyomor-b\u00e9lrendszeri betegs\u00e9geket is okozhatnak, p\u00e9ld\u00e1ul liszt\u00e9rz\u00e9kenys\u00e9get.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezut\u00e1n a felgy\u00fclemlett g\u00e1z megpr\u00f3b\u00e1l kijutni. Ez olyan, mint kinyitni a szelepet egy felf\u00fajt l\u00e9gg\u00f6mb\u00f6n &#8211; a leveg\u0151 ott pr\u00f3b\u00e1l menek\u00fclni, ahol csak tud, \u00e9s ezt gyakran nem k\u00edv\u00e1natos hangok is k\u00eds\u00e9rik.&nbsp; <span style=\"color: #ff6600\">[1-2]<\/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\/2021\/05\/iStock-940374208-1124x750.jpg\" alt=\"Mi is az a b\u00e9lg\u00e1z?\" class=\"wp-image-253014\" style=\"width:843px;height:563px\" title=\"Mi is az a b\u00e9lg\u00e1z?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_puffadas_9_leggyakoribb_oka_es_hogyan_lehet_kezelni_oket\"><\/span>A puffad\u00e1s 9 leggyakoribb oka \u00e9s hogyan lehet kezelni \u0151ket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A legt\u00f6bb esetben, ki lehet tal\u00e1lni, hogy mi \u00e1ll a puffad\u00e1s \u00e9s az \u00e1lland\u00f3an puffadt has h\u00e1tter\u00e9ben. <strong>Tal\u00e1n m\u00e9g azzal is tiszt\u00e1ban vagy, hogy rosszul em\u00e9szted a t\u00falzottan zs\u00edros \u201egyors\u00e9teleket\u201d, amelyek<\/strong> <strong>m\u00e9g s\u00f3val is tele vannak, vagy lehet, hogy a f\u0171szeres vagy h\u00fcvelyes \u00e9telekkel van probl\u00e9m\u00e1d<\/strong>. De ezekben az esetekben m\u00e1r el\u0151re tudod, hogy k\u00e9s\u0151bbi puffadni fogsz t\u0151l\u00fck.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De vannak olyan helyzetek, az \u00e1ltal\u00e1nos \u00e9letm\u00f3d komolyabb vizsg\u00e1lat\u00e1t, \u00e9s m\u00e9lyebb felm\u00e9r\u00e9st ig\u00e9nyelnek. <strong>Mert tal\u00e1n nem csup\u00e1n az \u00e9lelmiszer az oka, hanem m\u00e1s t\u00e9nyez\u0151k, mint p\u00e9ld\u00e1ul a testmozg\u00e1s vagy pszich\u00e9 is sz\u00f3ba j\u00f6hetnek.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Egyes_eteleket_nem_megfeleloen_emesztesz_meg\"><\/span>1. Egyes \u00e9teleket nem megfelel\u0151en em\u00e9sztesz meg <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az els\u0151 pont t\u00f6bb ember eset\u00e9ben felt\u00e1rhatja a felf\u00fav\u00f3d\u00e1s ok\u00e1t. Val\u00f3ban, nagyon sok olyan \u00e9lelmiszer van, amely <strong>g\u00e1zok felhalmoz\u00f3d\u00e1s\u00e1t okozhatja a belelben az em\u00e9szt\u0151rendszer b\u00e1rmilyen k\u00fcl\u00f6nleges betegs\u00e9ge n\u00e9lk\u00fcl is.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Magas kock\u00e1zat\u00fa \u00e9lelmiszerek<\/h3>\n\n\n\n<p><strong>Magasabb FODMAP tartalm\u00fa \u00e9lelmiszerek<\/strong> \u2013 ezek olyan <strong>sz\u00e9nhidr\u00e1tok, amelyek nehezen sz\u00edv\u00f3dnak fel a v\u00e9konyb\u00e9lben.<\/strong> Emiatt v\u00e1ltozatlan \u00e1llapotban jutnak tov\u00e1bb a vastagb\u00e9lbe, ahol bakt\u00e9riumok bontj\u00e1k le \u0151ket, amely folyamat alatt nagy mennyis\u00e9g\u0171 g\u00e1z keletkezik. Ilyen p\u00e9ld\u00e1ul n\u00e9h\u00e1ny z\u00f6lds\u00e9g, mint a fokhagyma \u00e9s a hagyma, vagy \u00e9des\u00edt\u0151szerek, mint a m\u00e9z vagy az agav\u00e9 szirup. Ide tartoznak a h\u00fcvelyesek, a b\u00faza- \u00e9s rozsalap\u00fa gabonaf\u00e9l\u00e9k, a polialkoholok, mint p\u00e9ld\u00e1ul a xilit vagy a maltit, valamint a tejcukor vagy a lakt\u00f3z.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg\" alt=\"\u00c9trend \u00e9s puffad\u00e1s\" class=\"wp-image-253135\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208.jpg 1131w\" 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<h3 class=\"wp-block-heading is-style-default\">Mi seg\u00edthet?<\/h3>\n\n\n\n<p>A legjobb megold\u00e1s, ha napl\u00f3t vezetsz, amibe mindent le\u00edrsz, amit eszel \u00e9s iszol. Ha a puffad\u00e1s gyakran el\u0151fordul bizonyos \u00e9telek ut\u00e1n, pr\u00f3b\u00e1ld meg elhagyni azokat az \u00e9trendedb\u0151l egy id\u0151re, hogy l\u00e1sd, jobban \u00e9rzed-e magad. \u00cdgy m\u0171k\u00f6dik az elimin\u00e1ci\u00f3s di\u00e9ta, amely leggyakrabban kiz\u00e1rja a magas FODMAP-tartalm\u00fa \u00e9lelmiszereket.\n<\/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 is-style-default\"><strong>&nbsp;Tippek&nbsp;a&nbsp;h\u00fcvelyesek&nbsp;jobb&nbsp;em\u00e9szthet\u0151s\u00e9g\u00e9hez:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e1lassz jobban toler\u00e1lhat\u00f3 t\u00edpusokat, p\u00e9ld\u00e1ul a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/tesztak\/lencse\" target=\"_blank\" aria-label=\"v\u00f6r\u00f6s lencs\u00e9t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00f6r\u00f6s lencs\u00e9t<\/a><\/span> vagy a <span style=\"color: #ff6600\"><a aria-label=\"csicseribors\u00f3t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-csicseriborso-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3t<\/a><\/span>.<\/li>\n\n\n\n<li>\u00c1ztasd \u0151ket v\u00edzbe n\u00e9h\u00e1ny \u00f3r\u00e1ra (\u00e1ltal\u00e1ban \u00e9jszak\u00e1ra), majd sz\u0171rd le, \u00e9s haszn\u00e1lj friss vizet a f\u0151z\u00e9shez.<\/li>\n\n\n\n<li>F\u0151z\u00e9skor olyan f\u0171szereket haszn\u00e1lj, amelyek seg\u00edthetnek a b\u00e9lg\u00e1zok cs\u00f6kkent\u00e9s\u00e9ben.&nbsp; Megfelel\u0151 p\u00e9ld\u00e1ul a k\u00f6m\u00e9ny, az \u00e1nizs, a&nbsp;<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/bio-szaritott-bazsalikom-sonnentor.html\" class=\"ek-link\">bazsalikom<\/a><\/span>, az&nbsp;\u00e9desk\u00f6m\u00e9ny&nbsp;vagy&nbsp;a&nbsp;petrezselyem&nbsp;.<\/li>\n\n\n\n<li>F\u0151zd puh\u00e1ra az \u00e9teleket.<\/li>\n\n\n\n<li>R\u00e1gj meg j\u00f3l minden egyes falatot, hogy k\u00f6nnyebb legyen megem\u00e9szteni.<\/li>\n\n\n\n<li>Figyelj oda \u00e9trendedben a h\u00fcvelyesek mennyis\u00e9g\u00e9re, \u00e9s sz\u00fcks\u00e9g eset\u00e9n fokozatosan emeld a bevitel\u00e9t.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/huvelyesek\" class=\"ek-link\">h\u00fcvelyesek<\/a><\/span> fontos szerepet j\u00e1tszanak \u00e9trend\u00fcnkben. Amellett, hogy nagy mennyis\u00e9g\u0171 hasznos rostot tartalmaznak, kiv\u00e1l\u00f3 feh\u00e9rjeforr\u00e1s is. Ha \u00e9rdekel, hogy mely h\u00fcvelyes \u00e9telek tartalmazz\u00e1k a legt\u00f6bb feh\u00e9rj\u00e9t, olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket <a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok \u00e9s mi\u00e9rt \u00e9rdemes belecsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe?<\/span><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>T\u00falzottan zs\u00edros \u00e9telek<\/strong><\/h3>\n\n\n\n<p>A zs\u00edrban gazdag \u00e9teleket hosszabb ideig kell em\u00e9szteni, mint a t\u00falnyom\u00f3r\u00e9szt feh\u00e9rj\u00e9ket \u00e9s sz\u00e9nhidr\u00e1tokat tartalmaz\u00f3 \u00e9teleket, \u00e9s b\u00e9lg\u00e1zok k\u00e9pz\u0151d\u00e9s\u00e9hez is vezethetnek. Tal\u00e1n egy sert\u00e9skaraj krumplip\u00fcr\u00e9vel \u00e9s majon\u00e9zzel sokkal nagyobb nyom\u00e1st gyakorol az em\u00e9szt\u00e9sedre, mint a rizs <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirk\u00e9vel<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mi seg\u00edthet?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cs\u00f6kkentsd a zs\u00edros \u00e9telek mennyis\u00e9g\u00e9t az \u00e9trendedben. Pr\u00f3b\u00e1lj meg odafigyelni r\u00e1, hogy milyen \u00f6sszetev\u0151k kombin\u00e1ci\u00f3ja van a t\u00e1ny\u00e9rodon. Azok a magas kock\u00e1zat\u00fa \u00e9telek, amelyek zs\u00edros h\u00fasok, nagy mennyis\u00e9g\u0171 olaj \u00e9s \u00f6ntetek kever\u00e9k\u00e9t tartalmazz\u00e1k. A zs\u00edrok az \u00e9trend\u00fcnk fontos \u00f6sszetev\u0151i, ez\u00e9rt nem tan\u00e1csos kihagyni \u0151ket. Tudj meg t\u00f6bbet a cikk\u00fcnkb\u0151l arr\u00f3l, hogy milyen t\u00edpus\u00fa zs\u00edrokat \u00e9rdemes be\u00e9p\u00edteni az \u00e9trendedbe: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/zsirok-amelyek-artanak-es-amelyek-a-hasznodra-valnak\/\" class=\"ek-link\">\u00c1rtalmas, illetve el\u0151ny\u00f6s zs\u00edrok<\/a><\/strong>.<\/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 is-style-default\"><strong>Nagy mennyis\u00e9g\u0171 s\u00f3t \u00e9s f\u0171szert tartalmaz\u00f3 \u00e9telek<\/strong><\/h3>\n\n\n\n<p>A t\u00falf\u0171szerezett \u00e9s s\u00f3s nasik, mint a chips teljesen felforgatj\u00e1k az em\u00e9szt\u00e9st, \u00e9s hasi puffad\u00e1st eredm\u00e9nyeznek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mi seg\u00edthet?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha nem akarsz lemondani az er\u0151s \u00edzekr\u0151l, vagy ha nem&nbsp; \u201etoler\u00e1lod\u201d az er\u0151s f\u0171szereket, pr\u00f3b\u00e1ld ki a k\u00fcl\u00f6nb\u00f6z\u0151 friss vagy sz\u00e1r\u00edtott f\u0171szern\u00f6v\u00e9nyek kombin\u00e1ci\u00f3j\u00e1t. P\u00e9ld\u00e1ul a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-szaritott-bazsalikom-sonnentor.html\" class=\"ek-link\">bazsalikom<\/a><\/span>, lesty\u00e1n, borsikaf\u0171, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-oregano-sonnentor.html\" class=\"ek-link\">oreg\u00e1n\u00f3<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-kakukkfu-sonnentor.html\" class=\"ek-link\">kakukkf\u0171<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-rozmaring-sonnentor.html\" class=\"ek-link\">rozmaring<\/a><\/span> vagy a petrezselyem. Remek \u00e9teleket lehet vel\u0151k k\u00e9sz\u00edteni, \u00e9s seg\u00edtenek az em\u00e9szt\u00e9sben. <span style=\"color: #ff6600\">[3-7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg\" alt=\"Milyen \u00e9telek okoznak felf\u00fav\u00f3d\u00e1st?\" class=\"wp-image-253072\" style=\"width:843px;height:562px\" title=\"Milyen \u00e9telek okoznak felf\u00fav\u00f3d\u00e1st?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-2048x1365.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=\"2_Tul_gyorsan_eszel_vagy_nagy_adagokat_teszel_a_tanyerra\"><\/span>2. T\u00fal gyorsan eszel, vagy nagy adagokat teszel a t\u00e1ny\u00e9rra.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vannak napok, amikor kev\u00e9s az id\u0151d \u00e9s az \u00e9tkez\u00e9sre sz\u00e1nt f\u00e9l \u00f3ra olyan \u00e9rz\u00e9s, mintha egy m\u00e1sik univerzumba l\u00e9pn\u00e9l. Vill\u00e1mgyorsan belelap\u00e1tolod az eb\u00e9dedet, \u00e9s rohansz vissza dolgozni. Ilyen napok mindig lesznek. Vannak azonban k\u00f6zt\u00fcnk olyan emberek, akik a kell\u0151 id\u0151 ellen\u00e9re nem r\u00e1gj\u00e1k meg megfelel\u0151en az \u00e9tel\u00fcket, \u00e9s \u00f6t percen bel\u00fcl az eg\u00e9sz t\u00e1l \u00e9telt \u00e9s a desszertet is elt\u00fcntetik. Egy ilyen \u00e9tkez\u00e9s ut\u00e1n az em\u00e9szt\u0151rendszernek probl\u00e9m\u00e1i lehetnek a nagy \u00e9lelmiszerdarabok feldolgoz\u00e1s\u00e1val, amelyek r\u00f6vid id\u0151 alatt ker\u00fcltek a szervezetbe. <strong>A t\u00fal sok \u00e9tel is okozhat neh\u00e9zs\u00e9geket, mivel az eg\u00e9sz em\u00e9szt\u00e9si folyamatra n\u00e9zve nagyobb terhet jelentenek.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>Az \u00e9telek mechanikai lebont\u00e1s\u00e1t sokkal ink\u00e1bb megk\u00f6nny\u00edted, ha alaposan megr\u00e1god. Ez megk\u00f6nny\u00edti az \u00e9tel kevered\u00e9s\u00e9t az em\u00e9szt\u0151enzimekkel, amelyek egyszer\u0171bb r\u00e9szecsk\u00e9kk\u00e9 alak\u00edtj\u00e1k, mint p\u00e9ld\u00e1ul a feh\u00e9rj\u00e9kb\u0151l sz\u00e1rmaz\u00f3 egyes aminosavak. Pr\u00f3b\u00e1lj t\u00f6bb figyelmet ford\u00edtani az \u00e9telre, \u00e9s r\u00e1gd meg. Olyan tippeket is olvashatunk, hogy minden egyes falatot 32-szer meg kell r\u00e1gni. Ami az \u00e9tel mennyis\u00e9g\u00e9t illeti, jobb, ha kisebb adagokat eszel, a t\u00f6bbit pedig elteszed k\u00e9s\u0151bbre. K\u00fcl\u00f6n\u00f6sen akkor, ha m\u00e9g mindig edzeni is tervezel, vagy teljesen a munk\u00e1ra akarsz koncentr\u00e1lni. <span style=\"color: #ff6600\">[8-9]<\/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=\"87505,108259,108283,108778,109507\" ><\/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=\"3_Etkezes_kozben_iszol_vagy_szereted_a_szensavas_italokat\"><\/span>3. \u00c9tkez\u00e9s k\u00f6zben iszol, vagy szereted a sz\u00e9nsavas italokat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A bubor\u00e9kos italok egyes esetekben puffad\u00e1st is okozhatnak.&nbsp; <strong>A folyad\u00e9kokkal egy\u00fctt leveg\u0151t is nyel\u00fcnk, amely elkezdhet felhalmoz\u00f3dni<\/strong> <strong>az em\u00e9szt\u0151rendszerben<\/strong>. Ha sz\u00e9nsavas italok teszik ki az italaid nagy r\u00e9sz\u00e9t, akkor lehet, hogy \u00e9pp most tal\u00e1ltuk meg a haspuffad\u00e1sod ok\u00e1t. <strong>Plusz, az \u00e9tkez\u00e9s k\u00f6zbeni iv\u00e1s is zavarhatja az em\u00e9szt\u00e9st, \u00e9s mindegy, hogy az ital sz\u00e9nsavas-e vagy sem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>A nem sz\u00e9nsavas italokra koncentr\u00e1lj. Az ide\u00e1lis v\u00e1laszt\u00e1s a csapv\u00edz vagy a&nbsp; nem \u00e9des\u00edtett tea. Igy\u00e1l t\u00f6bbet az \u00e9tkez\u00e9sek k\u00f6z\u00f6tt &#8211; legal\u00e1bb 30 perccel \u00e9tkez\u00e9s el\u0151tt \u00e9s ut\u00e1n. Aj\u00e1nlott naponta testt\u00f6meg-kilogrammonk\u00e9nt \u00e1ltal\u00e1ban 30-45 ml folyad\u00e9kot fogyasztani. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg\" alt=\"A sz\u00e9nsavas italok puffad\u00e1st okoznak\" class=\"wp-image-253088\" style=\"width:843px;height:562px\" title=\"A sz\u00e9nsavas italok puffad\u00e1st okoznak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-2048x1366.jpeg 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_Tul_gyakran_ragozol\"><\/span>4. T\u00fal gyakran r\u00e1g\u00f3zol <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>R\u00e1g\u00f3z\u00e1s = t\u00f6bb leveg\u0151 nyel\u00e9se<\/strong>. De nem ez az egyetlen&nbsp; oka annak, hogy ez a n\u00e9pszer\u0171 tev\u00e9kenys\u00e9g, amelyet n\u00e9ha csak unalom\u0171z\u00e9sre haszn\u00e1lsz vagy hogy elt\u00fcntesd eb\u00e9d ut\u00e1n a kellemetlen sz\u00e1j\u00edzt, sz\u00e9lg\u00f6rcs\u00f6t id\u00e9zhet el\u0151. Tulajdonk\u00e9pp a <strong>r\u00e1g\u00f3gumi gyakran tartalmaz cukoralkoholokat<\/strong>, mint p\u00e9ld\u00e1ul a Xylitol vagy a Maltitol, amelyek a fent eml\u00edtett FODMAP-ek k\u00f6z\u00e9 tartoznak.<\/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 is-style-default\"><strong>Mekkora adag kock\u00e1zatos ezekb\u0151l az \u00e9des\u00edt\u0151szerekb\u0151l?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha a<strong> Xylitol<\/strong> napi adagja meghaladja a 40-50 g-ot, akkor val\u00f3sz\u00edn\u0171leg tapasztalni fogsz olyan mell\u00e9khat\u00e1sokat, mint a puffad\u00e1s<\/li>\n\n\n\n<li>\u00e9s a <strong>maltitol<\/strong> eset\u00e9ben is nagy val\u00f3sz\u00edn\u0171s\u00e9ggel l\u00e9pnek fel em\u00e9szt\u00e9si probl\u00e9m\u00e1k, ha egyszerre t\u00f6bb, mint 45 g-ot fogyasztunk.<\/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 is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>Ha n\u00e9ha-n\u00e9ha \u201er\u00e1g\u00f3zol\u201d, val\u00f3sz\u00edn\u0171leg nem a r\u00e1g\u00f3gumi lesz a puffad\u00e1sod oka. Ha viszont elfogyasztasz naponta egy csomaggal, akkor ezzel is sz\u00e1molni kell, mint lehet\u0151s\u00e9g. Ezen \u00e9des\u00edt\u0151szerek eset\u00e9ben minden forr\u00e1st nyomon kell k\u00f6vetni. Pr\u00f3b\u00e1ld fokozatosan cs\u00f6kkenteni a r\u00e1g\u00f3gumi fogyaszt\u00e1sod, \u00e9s gy\u0151z\u0151dj meg r\u00f3la, hogy van-e hat\u00e1sa az em\u00e9szt\u00e9si probl\u00e9m\u00e1idra. <span style=\"color: #ff6600\">[11\u201314]<\/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=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg\" alt=\"A nem elegend\u0151 testmozg\u00e1s is okozhat sz\u00e9lg\u00f6rcs\u00f6ket\" class=\"wp-image-253104\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-352x400.jpeg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1352x1536.jpeg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1803x2048.jpeg 1803w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/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_Nem_mozogsz_eleget\"><\/span>5. Nem mozogsz eleget<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Azok a vas\u00e1rnap d\u00e9lut\u00e1ni s\u00e9t\u00e1k k\u00f6z\u00f6sen az eg\u00e9sz csal\u00e1ddal nagy el\u0151nnyel j\u00e1rnak \u2013 seg\u00edtenek jobban megem\u00e9szteni a finom h\u00e1romfog\u00e1sos eb\u00e9det. <strong>A fizikai aktivit\u00e1s el\u0151seg\u00edtheti az em\u00e9szt\u00e9st az\u00e1ltal, hogy n\u00f6veli a v\u00e9r\u00e1raml\u00e1st a szervezetben, az em\u00e9szt\u0151rendszert is ide\u00e9rtve.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fizikai aktivit\u00e1s felgyors\u00edtja a perisztaltikus mozg\u00e1st, ami a rendszeres \u00fcr\u00edt\u00e9s szempontj\u00e1b\u00f3l fontos. Ez m\u0171k\u00f6dik sz\u00e9kreked\u00e9s megakad\u00e1lyoz\u00e1s\u00e1ra is, ami szint\u00e9n okozhat hasi puffad\u00e1st. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez azonban nem jelenti azt, hogy az eb\u00e9d ut\u00e1n azonnal r\u00e1 kell ugranod az <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/baby-pink-jogamatrac-beastpink.html\" class=\"ek-link\">edz\u0151sz\u0151nyegedre<\/a><\/span>, \u00e9s el kell kezdened egy komolyabb HIIT edz\u00e9st. Ett\u0151l csak rosszabbul \u00e9rezn\u00e9d magad. Intenz\u00edvebb sporttev\u00e9kenys\u00e9gek eset\u00e9n jobb, ha elegend\u0151 id\u0151t hagyunk a testnek az \u00e9tel megem\u00e9szt\u00e9s\u00e9re, \u00e9s az \u00e9tkez\u00e9s befejez\u00e9st k\u00f6vet\u0151en v\u00e1runk legal\u00e1bb egy \u00f3r\u00e1t. Mindenki m\u00e1s; vannak olyanok, akiknek sportol\u00e1s el\u0151tt el kell telnie legal\u00e1bb k\u00e9t \u00f3r\u00e1nak ev\u00e9s n\u00e9lk\u00fcl, hogy j\u00f3l essen a mozg\u00e1s.<\/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 is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>Ha \u00fagy \u00e9rzed, hogy fel van puffadva, vagy valamilyen \u201eprobl\u00e9m\u00e1s \u00e9telt\u201d fogyasztott\u00e1l, s\u00e9t\u00e1lj egyet, ny\u00fajt\u00f3zz \u00f3vatosan, vagy pr\u00f3b\u00e1lj ki gyeng\u00e9d j\u00f3ga poz\u00edci\u00f3kat.&nbsp;<span style=\"color: #ff6600\">&nbsp;[15-16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Olyan_betegseged_van_amely_hatassal_van_az_emesztesedre\"><\/span>6. Olyan betegs\u00e9ged van, amely hat\u00e1ssal van az em\u00e9szt\u00e9sedre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha m\u00e1r kiz\u00e1rtuk a lehets\u00e9ges \u00e9letm\u00f3dbeli okokat, itt az ideje, hogy egy m\u00e1sik ir\u00e1nyra \u00f6sszpontos\u00edtsuk a vizsg\u00e1latot. <strong>Sz\u00e1mos olyan betegs\u00e9g van, amely negat\u00edv hat\u00e1ssal lehet az em\u00e9szt\u00e9sre.<\/strong> Ezek k\u00f6z\u00fcl nem mindegyik befoly\u00e1solhatja k\u00f6zvetlen\u00fcl az em\u00e9szt\u0151rendszert. Egyes idegrendszeri vagy hormon\u00e1lis rendelleness\u00e9gek k\u00f6zvetetten befoly\u00e1solhatj\u00e1k az em\u00e9szt\u00e9si folyamatot.<strong> Tov\u00e1bb\u00e1, egyes gy\u00f3gyszerek mell\u00e9khat\u00e1sai is zavarhatj\u00e1k ezeket a folyamatokat, \u00e9s kellemetlen neh\u00e9zs\u00e9geket okozhatnak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tapasztalsz a felf\u00fav\u00f3d\u00e1son k\u00edv\u00fcl b\u00e1rmilyen m\u00e1s t\u00fcnetet, p\u00e9ld\u00e1ul l\u00e1zat, h\u00e1ny\u00e1st vagy egy\u00e9b kellemetlens\u00e9get? Ilyen helyzetekben ne habozz kapcsolatba l\u00e9pni a h\u00e1ziorvosoddal, aki megvizsg\u00e1l, \u00e9s sz\u00fcks\u00e9g szerint elk\u00fcld m\u00e1s szakorvoshoz. <\/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 is-style-default\"><strong>Ha az al\u00e1bbi t\u00fcnetek valamelyik\u00e9t \u00e9szleled, k\u00e9rj seg\u00edts\u00e9get kezel\u0151orvosodt\u00f3l:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tart\u00f3s \u00e9tv\u00e1gytalans\u00e1g \u00e9s fogy\u00e1s <\/li>\n\n\n\n<li>hossz\u00fa t\u00e1v\u00fa \u00fcr\u00edt\u00e9si probl\u00e9m\u00e1k &#8211; sz\u00e9kreked\u00e9s, laza sz\u00e9klet<\/li>\n\n\n\n<li>h\u00e1ny\u00e1s<\/li>\n\n\n\n<li>l\u00e1z<\/li>\n\n\n\n<li>gyomorf\u00e1jdalom, amely nem enyh\u00fcl<\/li>\n\n\n\n<li>v\u00e9res sz\u00e9klet<\/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 is-style-default\"><strong>P\u00e9ld\u00e1k&nbsp;olyab&nbsp;em\u00e9szt\u0151rendszeri&nbsp;betegs\u00e9gekre&nbsp;,&nbsp;amelyek&nbsp;puffad\u00e1st&nbsp;okozhatnak:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00c9lelmiszer-intolerancia&nbsp;&nbsp;vagy&nbsp;-allergia<\/strong>&nbsp;&nbsp;,&nbsp;pl.&nbsp;&nbsp;&nbsp;lakt\u00f3zintolerancia&nbsp;,&nbsp;teh\u00e9ntejfeh\u00e9rje-allergia&nbsp;,&nbsp;&nbsp;toj\u00e1sfeh\u00e9rje-allergia&nbsp;stb&nbsp;.<\/li>\n\n\n\n<li><strong>Liszt\u00e9rz\u00e9kenys\u00e9gi betegs\u00e9g<\/strong> &#8211; olyan betegs\u00e9g, amely a glut\u00e9n em\u00e9szt\u00e9s\u00e9vel kapcsolatos probl\u00e9m\u00e1kkal j\u00e1r.<\/li>\n\n\n\n<li><strong>Nem liszt\u00e9rz\u00e9kenys\u00e9g miatti glut\u00e9n\u00e9rz\u00e9kenys\u00e9g<\/strong> &#8211; hasonl\u00f3 a liszt\u00e9rz\u00e9kenys\u00e9gi betegs\u00e9ghez, ami abban nyilv\u00e1nul meg, hogy a szervezet k\u00e9ptelen megem\u00e9szteni a glut\u00e9nt.<\/li>\n\n\n\n<li><strong>&nbsp;Kr\u00f3nikus&nbsp;sz\u00e9kreked\u00e9s<\/strong> &#8211;&nbsp;&nbsp;sok&nbsp;oka&nbsp;lehet,&nbsp;ide\u00e9rtve&nbsp;a&nbsp;testmozg\u00e1s&nbsp;vagy&nbsp;a&nbsp;rostok&nbsp;\u00e9trendi&nbsp;hi\u00e1ny\u00e1t.<\/li>\n\n\n\n<li><strong>Irrit\u00e1bilis&nbsp;b\u00e9l&nbsp;szindr\u00f3ma<\/strong>&nbsp;&#8211;&nbsp;egy&nbsp;az&nbsp;\u00fcr\u00edt\u00e9ssel&nbsp;vagy&nbsp;hasi&nbsp;f\u00e1jdalommal&nbsp;kapcsolatos&nbsp;t\u00fcneteket&nbsp;produk\u00e1l\u00f3&nbsp;betegs\u00e9g.<\/li>\n\n\n\n<li><strong>\u00c1tereszt\u0151 b\u00e9l&nbsp;szindr\u00f3ma<\/strong> &#8211; a b\u00e9lben bakt\u00e9riumok \u00e9lnek, \u00e9s gondoskodnak a megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9r\u0151l, a bakt\u00e9rium fajt \u00e9s mennyis\u00e9g\u00e9t fenn kell tartani. A diszbi\u00f3zis ennek a k\u00e9nyes egyens\u00falynak a megzavar\u00e1s\u00e1t jelenti. Az em\u00e9szt\u0151rendszerben tal\u00e1lhat\u00f3 bakt\u00e9riumokat sz\u00e1mos t\u00e9nyez\u0151 befoly\u00e1solja, p\u00e9ld\u00e1ul az \u00e9trend, a k\u00f6rnyezet \u00e9s a testmozg\u00e1s.<\/li>\n\n\n\n<li><strong>Gastroparesis&nbsp;vagy&nbsp;\u00fcr\u00edt\u00e9si&nbsp;&nbsp;zavar<\/strong> &#8211; az ilyen t\u00edpus\u00fa betegs\u00e9gek eset\u00e9ben&nbsp; a gyomorfal, illetve&nbsp; belek izmai \u00e9rintettek, \u00edgy az \u00e9lelmiszer nem \u00fagy halad \u00e1t az em\u00e9szt\u0151rendszerben, ahogy kellene.<\/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 is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>Ha te is \u00e9rintett vagy, jobb, ha id\u0151pontot foglalsz egy alaposabb orvosi vizsg\u00e1latra, annak meg\u00e1llap\u00edt\u00e1s\u00e1ra, hogy mi \u00e1llhat a t\u00fcneteid h\u00e1tter\u00e9ben. <span style=\"color: #ff6600\">[17-20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg\" alt=\"Betegs\u00e9g miatti puffad\u00e1s\" class=\"wp-image-253202\" style=\"width:843px;height:562px\" title=\"Betegs\u00e9g miatti puffad\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-2048x1365.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=\"7_Tul_sok_stressz\"><\/span>7. T\u00fal sok stressz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tapasztalatb\u00f3l m\u00e1r tudhatod, hogy amikor hossz\u00fa ideig vagy stresszes,&nbsp; az hat\u00e1ssal van a fizikai eg\u00e9szs\u00e9gedre is.<\/strong> Gyakran f\u00e1zol, kevesebb az energi\u00e1d, f\u00e1j a fejed, vagy \u201enyom\u00e1st\u201d \u00e9rzel a hasi ter\u00fcleten. A stressz olyan hormonokat termel, amelyek az eg\u00e9sz testben keringenek, \u00e9s negat\u00edv hat\u00e1ssal lehetnek az em\u00e9szt\u00e9sre. <strong>Amikor fel vagy p\u00f6r\u00f6gve, gyakran megesik, hogy t\u00f6bbsz\u00f6r veszel leveg\u0151t.<\/strong> A t\u00f6bb leveg\u0151 pedig puffad\u00e1st, valamint a hasi f\u00e1jdalmat is okozhat.<span style=\"color: #ff6600\"> [21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>Pr\u00f3b\u00e1lj ki k\u00fcl\u00f6nb\u00f6z\u0151 stresszkezel\u00e9si technik\u00e1kat. A testmozg\u00e1s, a napl\u00f3\u00edr\u00e1s, a k\u00fcl\u00f6nf\u00e9le l\u00e9gz\u0151gyakorlatok vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lesz-erosebb-az-immunrendszerunk-a-hideg-vizes-terapianak-koszonhetoen\/\" class=\"ek-link\"><span style=\"color: #ff6600\">hideg vizes ter\u00e1pia<\/span><\/a> seg\u00edthet. Ha t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogy hogyan kezeld a stresszt, olvasd el cikk\u00fcnket <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/miert-veszelyes-a-stressz-es-hogyan-csokkenthetjuk\/\" class=\"ek-link\">Mi\u00e9rt vesz\u00e9lyes a stressz, \u00e9s hogyan cs\u00f6kkenthetj\u00fck?<\/a>&nbsp;<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_PMS-ed_van\"><\/span>8. PMS-ed van<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uraim, bocs\u00e1ssatok meg, de ez a pont kiz\u00e1r\u00f3lag a n\u0151knek sz\u00f3l. Ahogy k\u00f6zelednek \u201eazok a napok\u201d, egyszer\u0171en egy\u00e9rtelm\u0171, hogy zavarni kezd a puffadt hasad. Nem ritka, hogy \u00e9jjel, probl\u00e9ma n\u00e9lk\u00fcl fekszel le, \u00e9s egy lufival \u00e9bredsz a hasad hely\u00e9n. Ez a hormonok erej\u00e9nek egy nagyszer\u0171 p\u00e9ld\u00e1ja, amelyek nem csak az alakodra, hanem az em\u00e9szt\u00e9sedre is befoly\u00e1st gyakorolnak. <\/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 is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>A di\u00e9ta igyekszik cs\u00f6kkenteni a s\u00f3s, zs\u00edros \u00e9s \u00e9des \u00e9telek fogyaszt\u00e1s\u00e1t \u00e9s sok v\u00edz iv\u00e1s\u00e1ra motiv\u00e1l. Pr\u00f3b\u00e1lj ny\u00fajt\u00f3zkodni, v\u00e9gezz finom j\u00f3g\u00e1t, vagy s\u00e9t\u00e1lj egyet. A hasmassz\u00e1zs \u00e9s m\u00e1s relax\u00e1ci\u00f3s technik\u00e1k is seg\u00edthetnek. Pr\u00f3b\u00e1ld meg emelni a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kalcium-citrat-120-kapszula-now-foods.html\" class=\"ek-link\">kalcium<\/a><\/span> \u00e9s a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a><\/span> bevitel\u00e9t, amelyek szintje a ciklus ezen id\u0151szak\u00e1ban cs\u00f6kkenhet. Ezeknek az \u00e1sv\u00e1nyi anyagoknak a p\u00f3tl\u00e1sa seg\u00edthet a PMS t\u00fcneteinek kezel\u00e9s\u00e9ben, mint p\u00e9ld\u00e1ul a v\u00edzvisszatart\u00e1s, a hangulatingadoz\u00e1sok vagy egyszer\u0171en a puffad\u00e1s. <span style=\"color: #ff6600\">[23-24]<\/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\/2021\/05\/iStock-962854020-1124x750.jpg\" alt=\"PMS \u00e9s puffad\u00e1s\" class=\"wp-image-253221\" style=\"width:843px;height:563px\" title=\"PMS \u00e9s puffad\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Elrepultel_kulfoldre\"><\/span>9. Elrep\u00fclt\u00e9l k\u00fclf\u00f6ldre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9szrevetted m\u00e1r, hogy az em\u00e9szt\u00e9sed <strong>gyakran elromlik, amikor utazol?<\/strong> M\u00e9g rep\u00fcl\u00e9s k\u00f6zben is, a sz\u00e1razf\u00f6ld\u00f6n megszokott l\u00e9gnyom\u00e1sk\u00fcl\u00f6nbs\u00e9ghez k\u00e9pest hat\u00e1ssal lehet r\u00e1d, ha magasabban vagy. A <strong>magasabb szint\u0171 stressz<\/strong> &#8211; m\u00e9g a pozit\u00edv stressz is &#8211; tov\u00e1bbi nyom\u00e1st gyakorolhat. Ki ne szeretne \u00faj \u00fati c\u00e9lokat felfedezni? De mindig rengeteg dolog t\u00f6rt\u00e9nik, amikor utazol, \u00e9s lehet, hogy elfelejtesz eleget inni, \u00e9s az \u00e9trended teljesen megv\u00e1ltozik egyik napr\u00f3l a m\u00e1sikra. <strong>A hossz\u00fa rep\u00fcl\u0151utak k\u00f6zben r\u00e1ad\u00e1sul kimarad a testmozg\u00e1s, ami egy m\u00e1sik olyan t\u00e9nyez\u0151, amir\u0151l m\u00e1r tudjuk, hogy szerepet j\u00e1tszik az em\u00e9szt\u00e9sben.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Mi seg\u00edthet?<\/strong><\/h3>\n\n\n\n<p>Ne agg\u00f3dj, nem kell v\u00e9gleg lemondanod az utaz\u00e1sr\u00f3l. De&nbsp; pr\u00f3b\u00e1lj meg min\u00e9l t\u00f6bbet mozogni. Pr\u00f3b\u00e1lj meg kocogni az utaz\u00e1sod el\u0151tti reggelen, s\u00e9t\u00e1lj egyet a rept\u00e9ri \u00fczletekben, \u00e9s am\u00edg a benzink\u00faton pihensz, ugr\u00e1lj egyhelyben, vagy v\u00e9gezz guggol\u00e1sokat. Igy\u00e1l sok, simavizet, legal\u00e1bb pr\u00f3b\u00e1ld meg k\u00f6vetni az eg\u00e9szs\u00e9ges \u00e9trend alapelveit, \u00e9s ne fogyassz t\u00fal sok zs\u00edros, s\u00f3s vagy cukros \u00e9telt. Egzotikus \u00fatic\u00e9lok eset\u00e9ben a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/yummies-probiotikum-gymbeam.html\" class=\"ek-link\">probiotikumok<\/a><\/span> megel\u0151z\u0151 alkalmaz\u00e1sa is hasznos lehet utaz\u00e1s el\u0151tt. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_teendo_ha_belgazok_es_haspuffadas_gyotor\"><\/span>Mi a teend\u0151, ha b\u00e9lg\u00e1zok \u00e9s haspuffad\u00e1s gy\u00f6t\u00f6r?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most m\u00e1r tudod, mi a puffad\u00e1s f\u0151 oka, \u00e9s kapt\u00e1l tippeket a kezel\u00e9s\u00e9re. A T\u00edzparancsolat \u00f6sszefoglalja a puffad\u00e1s megel\u0151z\u00e9s\u00e9re ir\u00e1nyul\u00f3 tan\u00e1csokat \u00e9s aj\u00e1nl\u00e1sokat.<\/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\">1. <strong>Cs\u00f6kkentsd az \u00e9teladagokat, \u00e9tkezz gyakrabban, \u00e9s pr\u00f3b\u00e1ld meg megfelel\u0151en megr\u00e1gni az \u00e9telt<\/strong><\/h3>\n\n\n\n<p>Ha kevesebbet eszel, nem terheled meg annyira az em\u00e9szt\u00e9st, mint a nagyobb adagok eset\u00e9n. Ugyanakkor \u00e9tkez\u00e9s ut\u00e1n biztosan t\u00f6bb az energi\u00e1d, \u00e9s nem vagy olyan f\u00e1radt, hogy csak a kanap\u00e9n akarj fek\u00fcdni. <\/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\">2. <strong>Vigy\u00e1zz a bakt\u00e9riumaidra, \u00e9s meglesz a jutalmad.&nbsp;<\/strong><\/h3>\n\n\n\n<p>Kider\u00fclt, hogy amit megesz\u00fcnk, r\u00e9szben befoly\u00e1solhatja a mikrobiom \u00f6sszet\u00e9tel\u00e9t &#8211; a b\u00e9lben \u00e9l\u0151 bakt\u00e9riumokat. Ezek is okozhatnak puffad\u00e1st, \u00edgy minden t\u0151led telhet\u0151t meg kell tenned, hogy ez a javadra v\u00e1ljon \u00e9s ne a k\u00e1rodra. Nagyon fontos az elegend\u0151 rost fogyaszt\u00e1sa, ami gy\u00fcm\u00f6lcs\u00f6kben, z\u00f6lds\u00e9gekben, zabpehelyben, <span style=\"color: #ff6600\">psylliumban<\/span> vagy gabonaf\u00e9l\u00e9kben tal\u00e1lhat\u00f3. E bakt\u00e9riumok t\u00e1pl\u00e1l\u00e9ka a rost, ami kedvez\u0151 \u00f6sszet\u00e9tel\u00fcket is befoly\u00e1solja. Az olyan \u00e9lelmiszerekben tal\u00e1lhat\u00f3 probiotikumok, mint a joghurt, kefir, savany\u00fa k\u00e1poszta vagy a kimchi, \u00f6sszet\u00e9tel\u00fckkel gazdag\u00edthatj\u00e1k a mikrobiomot. Az <span style=\"color: #ff6600\">\u00e9trend-kieg\u00e9sz\u00edt\u0151kben<\/span> jellemz\u0151en koncentr\u00e1ltabb form\u00e1ban is megtal\u00e1lhat\u00f3ak.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni probiotikus bakt\u00e9riumokr\u00f3l, olvasd el a <a href=\"https:\/\/gymbeam.hu\/blog\/probiotikumok-a-hasznos-bakteriumok-jelentosege-a-sportolok-immunitasara-es-egeszsegere-nezve\/\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Probiotikumok: a hasznos bakt\u00e9riumok jelent\u0151s\u00e9ge a sportol\u00f3k immunit\u00e1s\u00e1ra \u00e9s eg\u00e9szs\u00e9g\u00e9re n\u00e9zve<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg\" alt=\"A probiotikumok r\u00e9szt vesznek a b\u00e9lg\u00e1zk\u00e9pz\u0151d\u00e9sben\" class=\"wp-image-253235\" style=\"width:843px;height:562px\" title=\"A probiotikumok r\u00e9szt vesznek a b\u00e9lg\u00e1zk\u00e9pz\u0151d\u00e9sben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;<strong>Tal\u00e1ld meg a b\u0171n\u00f6st<\/strong><\/h3>\n\n\n\n<p>Vezess napl\u00f3t, amibe le\u00edrod az \u00e9teleket, italokat, sport- vagy egy\u00e9b tev\u00e9kenys\u00e9geket, \u00e9s tedd hozz\u00e1, hogyan \u00e9rezted magad aznap. Tal\u00e1n ez leleplezi mi \u00e1llhat a probl\u00e9m\u00e1id h\u00e1tter\u00e9ben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Mondj le a sz\u00e9nsavas italokr\u00f3l, r\u00e1g\u00f3gumir\u00f3l, \u00e9s ne igy\u00e1l \u00e9tkez\u00e9s k\u00f6zben<\/strong><\/h3>\n\n\n\n<p>A sz\u00e9nsavas italok \u00e9s a r\u00e1g\u00f3gumi miatt t\u00f6bb leveg\u0151t vesz\u00fcnk, ami azt\u00e1n persze hat\u00e1ssal van a haspuffad\u00e1sra. Pr\u00f3b\u00e1lj csak sima csapvizet inni, \u00e9s csak akkor r\u00e1g\u00f3zz, ha musz\u00e1j.<\/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\">5. <strong>Ne vidd t\u00falz\u00e1sba a mesters\u00e9ges \u00e9des\u00edt\u0151szerek fogyaszt\u00e1s\u00e1t<\/strong><\/h3>\n\n\n\n<p>A mesters\u00e9ges kal\u00f3riamentes <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/edesitok\" class=\"ek-link\">\u00e9des\u00edt\u0151szerek<\/a><\/span> finomak, amelyek lehet\u0151v\u00e9 teszik az \u00e9des \u00e9telek \u00e9lvezet\u00e9t, \u00e9s nem kell agg\u00f3dni az egyszer\u0171 cukrokkal bejuttatott t\u00fal sok energia miatt. \u00dcgyelj azonban arra, hogy \u00e9trended ne tartalmazzon t\u00falzott mennyis\u00e9g\u0171 cukoralkoholt (xilit, maltit).<\/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\">6. <strong>Pr\u00f3b\u00e1lj ki em\u00e9szt\u0151enzim \u00e9trend-kieg\u00e9sz\u00edt\u0151ket<\/strong><\/h3>\n\n\n\n<p>Olyan&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/digezyme-60-kapsz-gymbeam.html\" class=\"ek-link\">enzimek<\/a><\/span>&nbsp;fogyaszt\u00e1s\u00e1val&nbsp;is&nbsp;t\u00e1mogathatod&nbsp;az&nbsp;em\u00e9szt\u00e9st,&nbsp;amik&nbsp;az&nbsp;\u00e9tel&nbsp;egyszer\u0171bb,&nbsp;hasznosabb&nbsp;r\u00e9szekre&nbsp;t\u00f6rt\u00e9n\u0151&nbsp;lebont\u00e1s\u00e1t&nbsp;t\u00e1mogatj\u00e1k.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg\" alt=\"Tea a b\u00e9lg\u00e1zk\u00e9pz\u0151d\u00e9s megel\u0151z\u00e9s\u00e9re\" class=\"wp-image-253252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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\">7.&nbsp;<strong>Pr\u00f3b\u00e1ld ki a gy\u00f3gyn\u00f6v\u00e9nyes vagy a gy\u00f6mb\u00e9res te\u00e1t<\/strong><\/h3>\n\n\n\n<p>Igy\u00e1l ment\u00e1t, kamill\u00e1t,<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/bio-gyomber-citrom-tea-sonnentor.html\" class=\"ek-link\">gy\u00f6mb\u00e9rt<\/a><\/span> vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-edeskomeny-anizs-komeny-gyogynoveny-tea-sonnentor.html\" class=\"ek-link\">\u00e1nizsos \u00e9desk\u00f6m\u00e9nyt<\/a><\/span> tartalmaz\u00f3 forr\u00f3 te\u00e1t \u00e9tkez\u00e9s ut\u00e1n. Jobban fogod \u00e9rezni magad, \u00e9s az em\u00e9szt\u00e9sed is \u00e9rt\u00e9kelni fogja ezeket a gy\u00f3gyn\u00f6v\u00e9nyeket.<\/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\">8.&nbsp;<strong>Sz\u00e9kreked\u00e9s megel\u0151z\u00e9se<\/strong><\/h3>\n\n\n\n<p>A rendszeres \u00fcr\u00edt\u00e9s nagyon fontos az em\u00e9szt\u0151rendszer eg\u00e9szs\u00e9ge szempontj\u00e1b\u00f3l. Ezt sok folyad\u00e9kkal, rendszeres testmozg\u00e1ssal \u00e9s rostbevitellel tudod t\u00e1mogatni. Probiotikus \u00e9lelmiszerek, mint p\u00e9ld\u00e1ul a savany\u00fa tejterm\u00e9kek vagy a kombucha is seg\u00edthet. <\/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\">9.&nbsp;<strong>Pr\u00f3b\u00e1ld meg massz\u00edrozni a gyomrot \u00e9s tegy\u00e9l a meleg vizet a hasadra<\/strong><\/h3>\n\n\n\n<p>Ha a legjobbat adod a testednek, biztosan megt\u00e9r\u00fcl. M\u00e9g jobb em\u00e9szt\u00e9s eset\u00e9ben is j\u00f3t tesz egy finom hasmassz\u00e1zs vagy egy meleg f\u00fcrd\u0151. <\/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\">10. <strong>Ha a t\u00fcnetek tov\u00e1bbra is fenn\u00e1llnak, \u00e9s nem tudod, mi t\u00e9v\u0151 legy\u00e9l, fordulj orvoshoz<\/strong><\/h3>\n\n\n\n<p>Amint azt az el\u0151z\u0151 fejezetben m\u00e1r kifejtett\u00fck, n\u00e9h\u00e1ny esetben jobb, ha szak\u00e9rt\u0151kkel l\u00e9p\u00fcnk kapcsolatba, aki seg\u00edt felfedezni a probl\u00e9m\u00e1k ok\u00e1t. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_alacsony_%E2%80%93_FODMAP_dieta_segithet\"><\/span>Az alacsony &#8211; FODMAP di\u00e9ta seg\u00edthet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alacsony &#8211; FODMAP egy elimin\u00e1ci\u00f3s di\u00e9ta, amely kihagy bizonyos sz\u00e9nhidr\u00e1td\u00fas \u00e9lelmiszereket az \u00e9trendb\u0151l. Egyeseknek neh\u00e9zs\u00e9get okozhat ezek megem\u00e9szt\u00e9se, ez\u00e9rt ezeknek az \u00e9teleknek a kihagy\u00e1sa az \u00e9trendb\u0151l gyakran seg\u00edt az em\u00e9szt\u00e9si probl\u00e9m\u00e1k megold\u00e1s\u00e1ban. <strong>Ezek k\u00f6z\u00e9 tartoznak az oligoszacharidok, diszacharidok, monoszacharidok \u00e9s poliolok.<\/strong> Ezt a di\u00e9t\u00e1t f\u0151leg irrit\u00e1bilis b\u00e9l szindr\u00f3m\u00e1ban szenved\u0151 betegekn\u00e9l alkalmazz\u00e1k, ahol gyakran a betegs\u00e9g t\u00fcneteinek enyh\u00edt\u00e9s\u00e9hez vezet. Azt is lehet\u0151v\u00e9 teszi, hogy megtud, mely konkr\u00e9t \u00e9lelmiszereket nem toler\u00e1l valaki, \u00e9s milyen mennyis\u00e9gben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00c1ltal\u00e1ban 4-6 h\u00e9tig kell tartani, majd a magas kock\u00e1zat\u00fa \u00e9telek visszaker\u00fclhetnek az \u00e9trendbe<\/strong>. Mivel ez egy <strong>nagyon szigor\u00fa \u00e9trend, nem j\u00f3 azt hossz\u00fa ideig tartani<\/strong>, \u00e9s lehet\u0151leg szakember, p\u00e9ld\u00e1ul t\u00e1pl\u00e1lkoz\u00e1si terapeuta vagy m\u00e1s di\u00e9taszak\u00e9rt\u0151 \u00fatmutat\u00e1sait kell betartani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u00e9ld\u00e1k FODMAP-ot tartalmaz\u00f3 magas kock\u00e1zat\u00fa \u00e9lelmiszerekre \u00e9s azok legjobb helyettes\u00edt\u0151ire<\/strong><span style=\"color: #ff6600\"> [28]<\/span><strong>:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Magas FODMAP-tartalm\u00fa \u00e9lelmiszerek<\/th><th class=\"has-text-align-center\" data-align=\"center\">Alacsony FODMAP-tartalm\u00fa \u00e9lelmiszerek<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Z\u00f6lds\u00e9gek, gy\u00fcm\u00f6lcs\u00f6k, h\u00fcvelyesek:&nbsp;<\/strong> fokhagyma, hagyma, tavaszi hagyma, bab, sp\u00e1rga, gomba, bors\u00f3, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/alma\/\" class=\"ek-link\">alma<\/a>, szilva, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/avokado-hu\/\" class=\"ek-link\">avok\u00e1d\u00f3<\/a>, kajszibarack, ban\u00e1n, \u0151szibarack, mang\u00f3, bab<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Z\u00f6lds\u00e9gek, gy\u00fcm\u00f6lcs\u00f6k, h\u00fcvelyesek: <\/strong> brokkoli, z\u00f6ldbab, sal\u00e1ta, s\u00e1rgar\u00e9pa, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cukkini\/\" class=\"ek-link\">cukkini<\/a>, zeller, uborka, padlizs\u00e1n, paradicsom, retek, narancs, fekete\u00e1fonya, kivi, eper, burgonya, \u00e9desburgonya, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csicseriborso\/\" class=\"ek-link\">csicseribors\u00f3<\/a>, kis mennyis\u00e9g\u0171 lencse<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gabonaf\u00e9l\u00e9k:&nbsp;<\/strong> \u00e1rpa, rozs, b\u00faza, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kuszkusz\/\" class=\"ek-link\">kuszkusz<\/a>, t\u00f6nk\u00f6lyb\u00faza<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Gabonaf\u00e9l\u00e9k:&nbsp;<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/instant-oats-zabkasa-1000-g-gymbeam.html\" class=\"ek-link\">zab<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" class=\"ek-link\">quinoa<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/instant-hajdinakasa-gymbeam.html\" class=\"ek-link\">hajdina<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/rizskasa-gymbeam.html\" class=\"ek-link\">rizs<\/a><\/span>, glut\u00e9nmentes t\u00e9szta, kukorica<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Magvak \u00e9s di\u00f3f\u00e9l\u00e9k<\/strong>: <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kesudio\/\" class=\"ek-link\">kesudi\u00f3<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/pisztacia\/\" class=\"ek-link\">piszt\u00e1cia<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Magvak \u00e9s di\u00f3f\u00e9l\u00e9k<\/strong>: <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" class=\"ek-link\">mandula<\/a><\/span>, pek\u00e1ndi\u00f3,<span style=\"color: #ff6600\">&nbsp;<a href=\"https:\/\/gymbeam.hu\/nyers-mogyoro.html\" class=\"ek-link\">f\u00f6ldimogyor\u00f3<\/a><\/span>,&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" class=\"ek-link\">chia<\/a><\/span>,&nbsp;napraforg\u00f3,&nbsp;&nbsp;m\u00e1k<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>&nbsp;Tejterm\u00e9kek,&nbsp;toj\u00e1s&nbsp;\u00e9s&nbsp;m\u00e1s&nbsp;h\u0171t\u00f6tt&nbsp;term\u00e9kek:<\/strong>\nteh\u00e9ntej,&nbsp;&nbsp; kecsketej&nbsp;\u00e9s&nbsp;&nbsp;&nbsp;juhtej,&nbsp;joghurt,&nbsp; kefir,&nbsp;tejsz\u00edn,&nbsp;&nbsp;fagylalt<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tejterm\u00e9kek, toj\u00e1s \u00e9s m\u00e1s h\u0171t\u00f6tt term\u00e9kek:<\/strong> n\u00f6v\u00e9nyi italok \u00e9s desszertek &#8211; sz\u00f3ja, k\u00f3kusz, rizs, zab, majd vaj, kem\u00e9ny sajtok, toj\u00e1s, gy\u00fcm\u00f6lcs sorbet, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tofu-hu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tempeh-hu\/\" class=\"ek-link\">tempeh<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u00cdzes\u00edt\u0151k \u00e9s \u00e9des\u00edt\u0151szerek:<\/strong>\nagav\u00e9szirup, m\u00e9z, izomalt, maltitol, szorbit, xilit, eritrit, dzsemek<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u00cdzes\u00edt\u0151k \u00e9s \u00e9des\u00edt\u0151szerek:&nbsp; &nbsp;<\/strong>\naszpart\u00e1m, szukral\u00f3z, szacharin, cukorr\u00e9pa<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Italok:&nbsp;<\/strong>\nmagas kock\u00e1zat\u00fa gy\u00fcm\u00f6lcs\u00f6kb\u0151l k\u00e9sz\u00fclt gy\u00fcm\u00f6lcslevek, tejcukrot tartalmaz\u00f3 tejsav\u00f3b\u00f3l k\u00e9sz\u00fclt feh\u00e9rjeital<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Italok:<\/strong>\nk\u00e1v\u00e9, gyenge gy\u00f3gyte\u00e1k, nyugodt v\u00edz, narancs tea, alacsony lakt\u00f3zsav\u00f3feh\u00e9rje-tartalm\u00fa italok<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A felf\u00fav\u00f3d\u00e1s \u00e9s a has felpuffad\u00e1sa komoly f\u00e1jdalmakat okozhat. Oka gyakran az \u00e9letm\u00f3ddal kapcsolatos, \u00e9s n\u00e9ha a nem megfelel\u0151 \u00e9trend, sz\u00e9nsavas italok, vagy t\u00fal nagy adag \u00e9telek miatt. A stressz vagy a hormonok is szerepet j\u00e1tszhatnak az em\u00e9szt\u00e9sben. <strong>A l\u00e9nyeg, hogy megtal\u00e1ljuk a probl\u00e9ma ok\u00e1t, \u00e9s a lehet\u0151 leghamarabb elkezdj\u00fcnk dolgozni annak megold\u00e1s\u00e1n.<\/strong> N\u00e9ha egy kis \u00e9trendi kiigaz\u00edt\u00e1s, egy&nbsp; s\u00e9ta \u00e9tkez\u00e9s ut\u00e1n, jobb stresszkezel\u00e9s, vagy a <strong>probiotikumok bevon\u00e1sa<\/strong> seg\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Van valami garant\u00e1lt m\u00f3dszer a b\u00e9lg\u00e1zok elker\u00fcl\u00e9s\u00e9re? Oszd meg vel\u00fcnk hozz\u00e1sz\u00f3l\u00e1sban. Ha tetszett a cikk, ne felejtsd el megosztani bar\u00e1taiddal, \u00e9s tal\u00e1n seg\u00edthetsz nekik a haspuffad\u00e1s elleni k\u00fczdelemben. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotics and Digestive Enzymes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Lakt\u00f3z-intolerancia, nagy adag \u00e9telek, a testmozg\u00e1s hi\u00e1nya vagy a stressz mind kapcsol\u00f3dik valahogyan a haspuffad\u00e1shoz. Ebben cikkben olvashatsz egy speci\u00e1lis di\u00e9t\u00e1r\u00f3l \u00e9s egy\u00e9b tippeket is kaphatsz arra, hogy mi seg\u00edthet. <\/p>\n","protected":false},"author":129,"featured_media":252990,"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":[7626,7638,7732,7356],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298088","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-emesztes","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>A hasi puffad\u00e1s \u00e9s hogyan k\u00fczdhetj\u00fck le - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Puffad\u00e1s gy\u00f6t\u00f6r? Ebben a cikkben megtal\u00e1lod a 9 leggyakoribb okokat \u00e9s a megold\u00e1sokat. Pr\u00f3b\u00e1lj meg mozogni, eg\u00e9szs\u00e9ges \u00e9tkezni vagy probiotikumokat haszn\u00e1lni.\" \/>\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\/a-hasi-puffadas-es-hogyan-kuzdhetjuk-le\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A hasi puffad\u00e1s \u00e9s hogyan k\u00fczdhetj\u00fck le - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Puffad\u00e1s gy\u00f6t\u00f6r? Ebben a cikkben megtal\u00e1lod a 9 leggyakoribb okokat \u00e9s a megold\u00e1sokat. 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