{"id":316192,"date":"2016-10-17T10:46:00","date_gmt":"2016-10-17T08:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316192"},"modified":"2023-12-08T12:38:27","modified_gmt":"2023-12-08T11:38:27","slug":"hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/","title":{"rendered":"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr?"},"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\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#Hogyan_nez_ki_20_g_zsir\" title=\"Hogyan n\u00e9z ki 20 g zs\u00edr?\">Hogyan n\u00e9z ki 20 g zs\u00edr?<\/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\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#Hogyan_nez_ki_30_g_feherje\" title=\"Hogyan n\u00e9z ki 30 g feh\u00e9rje?\">Hogyan n\u00e9z ki 30 g feh\u00e9rje?<\/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\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#Hogyan_nez_ki_50_g_szenhidrat\" title=\"Hogyan n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t?\">Hogyan n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_nez_ki_20_g_zsir\"><\/span>Hogyan n\u00e9z ki 20 g zs\u00edr?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00d3, az a zs\u00edr! Tal\u00e1n a legfinomabb makrot\u00e1panyag. S\u00f6t\u00e9t k\u00f6d veszi k\u00f6r\u00fcl \u00e9s sokan \u00fagy gondolj\u00e1k, hogy nagyon \u00e1rtalmas. Ez azonban nem teljesen igaz. Elmondhatjuk, hogy az \u00e1ltal\u00e1nos meggy\u0151z\u0151d\u00e9s ellen\u00e9re <strong>a zs\u00edr nem az ellens\u00e9g\u00fcnk!<\/strong> J\u00e1rjunk ut\u00e1na a zs\u00edrok rossz h\u00edrnev\u00e9nek \u00e9s tanuljuk meg, hogyan iktathatunk bele eg\u00e9szs\u00e9ges zs\u00edrokat a mindennapi \u00e9trend\u00fcnkbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;hagyom\u00e1nyos test\u00e9p\u00edt\u0151-di\u00e9t\u00e1k tiltj\u00e1k a&nbsp;zs\u00edrokat, ugyanis azok <strong>k\u00fcl\u00f6n\u00f6sen sok kal\u00f3ri\u00e1t tartalmaznak<\/strong>. <strong>Egy gramm zs\u00edrban 9 kal\u00f3ria van<\/strong>, ami t\u00f6bb, mint a&nbsp;dupl\u00e1ja a&nbsp;sz\u00e9nhidr\u00e1tok \u00e9s a&nbsp;feh\u00e9rj\u00e9k kal\u00f3riatartalm\u00e1nak. A&nbsp;test\u00e9p\u00edt\u0151knek nagyon oda kell figyelni\u00fck a&nbsp;kal\u00f3riabevitelre, teh\u00e1t val\u00f3ban jobb, ha ker\u00fclik a&nbsp;zs\u00edrokat. Azoknak pedig, akiknek <strong>nem annyira fontos sz\u00e1mon tartaniuk a&nbsp;kal\u00f3ri\u00e1kat<\/strong> , gyakran esz\u00fckbe jutnak a&nbsp;r\u00e9gi t\u00e1pl\u00e1lkoz\u00e1si piramisok, amelyek szerint f\u00e9ln\u00fcnk kell a&nbsp;zs\u00edrokt\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alacsony zs\u00edtartalm\u00fa di\u00e9t\u00e1k kiz\u00e1rj\u00e1k a&nbsp;h\u00fasokat \u00e9s a&nbsp;sajtokat, az \u00e9lelmiszeripar pedig csak \u00fagy ontja <strong>a zs\u00edrszeg\u00e9ny vagy teljesen zs\u00edrmentes harapnival\u00f3kat.<\/strong> Az igaz, hogy az alacsony zs\u00edrtartalm\u00fa \u00e9telek m\u00e1r nem annyira divatosak, mint r\u00e9gen, de a&nbsp;zs\u00edrokt\u00f3l m\u00e9g mindig \u00f3dzkodunk.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-fat.jpg\" alt=\"hogy n\u00e9z ki 20 g zs\u00edr\" style=\"width:843px\" title=\"hogy n\u00e9z ki 20 g zs\u00edr\"\/><\/figure>\n<\/div>\n\n\n<p><strong>A szervezet\u00fcnknek sz\u00fcks\u00e9ge van zs\u00edrokra<\/strong> ahhoz, hogy norm\u00e1lisan tudjon m\u0171k\u00f6dni. P\u00e9ld\u00e1ul a sz\u00edv\u00fcnk sejtjeinek kiz\u00e1r\u00f3lag zs\u00edrsavakra van sz\u00fcks\u00e9g\u00fck. A zs\u00edr n\u00e9lk\u00fcl\u00f6zhetetlen a vitaminok \u00e9s az \u00e1sv\u00e1nyi anyagok felsz\u00edv\u00f3d\u00e1s\u00e1hoz, valamint a sejtenergia szempontj\u00e1b\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viszont tudnunk kell azt is, hogy az egyes zs\u00edrok t\u00e1p\u00e9rt\u00e9ke elt\u00e9r\u0151. A kem\u00e9ny\u00edtett \u00e9telzs\u00edrokban tal\u00e1lhat\u00f3 transzzs\u00edrok <strong>nem hasznosak az eg\u00e9szs\u00e9g\u00fcnk meg\u0151rz\u00e9se szempontj\u00e1b\u00f3l<\/strong>. A <strong>tel\u00edtett zs\u00edrok ugyan nem \u00e1rtanak,<\/strong> ha csak egy keveset fogyasztunk bel\u0151l\u00fck, vagyis ha<strong> a napi zs\u00edrbevitel kevesebb, mint 10%\u2013\u00e1t teszik ki<\/strong>. Tel\u00edtetlen zs\u00edrsavakat az ol\u00edvaolajban \u00e9s m\u00e1s n\u00f6v\u00e9nyi eredet\u0171 t\u00e1pl\u00e1l\u00e9kokban tal\u00e1lunk. Az <strong>omega-3 zs\u00edrsavak<\/strong> igaz\u00e1n j\u00f3 hat\u00e1st gyakorolnak a szervezet\u00fcnkre, t\u00f6bbek k\u00f6z\u00f6tt<strong> jav\u00edtj\u00e1k a koleszterinszintet, cs\u00f6kkentik az \u00edz\u00fcleti f\u00e1jdalmakat \u00e9s a sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zs\u00edrok fogyaszt\u00e1sa a<strong> kiegyens\u00falyozott \u00e9s eg\u00e9szs\u00e9ges \u00e9trend r\u00e9sze.<\/strong> A testfel\u00e9p\u00edt\u00e9s\u00fcnkt\u0151l \u00e9s a kit\u0171z\u00f6tt c\u00e9lokt\u00f3l f\u00fcgg, mennyi zs\u00edrra is van sz\u00fcks\u00e9g\u00fcnk. A k\u00f6vetkez\u0151 inform\u00e1ci\u00f3k alapj\u00e1n m\u00e9rleg n\u00e9lk\u00fcl is k\u00f6nnyen meghat\u00e1rozhatjuk, hogy <strong>mennyi is az a 20 gramm zs\u00edr.<\/strong><\/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=\"3813,5012,36637,59932,105781,110887\" ><\/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<h3 class=\"wp-block-heading\">Kesudi\u00f3<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k &nbsp;\u00bc b\u00f6gr\u00e9nyi adagban:<\/p>\n\n\n\n<p>\u2022 314 kal\u00f3ria<\/p>\n\n\n\n<p>\u2022 17.1 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 25 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 10.3 g feh\u00e9rje<\/p>\n\n\n\n<p>Ha m\u00e1r unod a mandul\u00e1t, a&nbsp;<span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noopener noreferrer\">kesu<\/a><\/span> <strong>remek v\u00e1laszt\u00e1s lehet!<\/strong> A finom kesudi\u00f3 val\u00f3ban sok kal\u00f3ri\u00e1t tartalmaz, teh\u00e1t ne vess\u00fck r\u00e1 magunkat gondolkod\u00e1s n\u00e9lk\u00fcl.<\/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\">Avok\u00e1d\u00f3<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k egy 3\/4 avok\u00e1d\u00f3ban:<\/p>\n\n\n\n<p>\u2022 241 kal\u00f3ria<\/p>\n\n\n\n<p>\u2022 12.9 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 22.1 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 3 g feh\u00e9rje<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-avocado.jpg\" alt=\"avokado - 20 g zs\u00edr\" style=\"width:843px\" title=\"avokado - 20 g zs\u00edr\"\/><\/figure>\n<\/div>\n\n\n<p>Az avok\u00e1d\u00f3 az eg\u00e9szs\u00e9ges zs\u00edrok kir\u00e1lya! Nagyon<strong> \u00edzletes, tele van \u00e9rt\u00e9kes t\u00e1panyagokkal<\/strong>, \u00e9s szinten mindenhez passzol. Ehetj\u00fck kiskan\u00e1llal ak\u00e1r nyersen is, vagy felv\u00e1ghatjuk \u00e9s belekeverhetj\u00fck az eg\u00e9szs\u00e9ges reggelinkbe, valamint finom ken\u0151t is k\u00e9sz\u00edthet\u00fcnk bel\u0151le. \u00c9rdemes kipr\u00f3b\u00e1lni, hogy <strong>hogyan fognak viselkedni a szervezet\u00fcnk energiarakt\u00e1rai a nap folyam\u00e1n,<\/strong> ha reggel egy kis avok\u00e1d\u00f3 is ker\u00fclt az asztalra.<\/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\">Mogyor\u00f3vaj<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k k\u00e9t kan\u00e1lnyi adagban:<\/p>\n\n\n\n<p>\u2022 180,6 kal\u00f3ria<\/p>\n\n\n\n<p>\u2022 3,66 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 14,58 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 8,7 g feh\u00e9rje<\/p>\n\n\n\n<p>Mi egyszer\u0171en im\u00e1djuk a <span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\">mogyor\u00f3vajat!<\/a><\/span> Rengeteg f\u00e9le m\u00f3don fogyaszthat\u00f3 ill. felhaszn\u00e1lhat\u00f3. Kanalazhatjuk, tov\u00e1bb\u00e1 nagyon sok \u00e9telhez hozz\u00e1adhatjuk, \u00e9des vagy ak\u00e1r s\u00f3s fog\u00e1sokhoz is. Ink\u00e1bb<strong> 100% \u2013os mogyor\u00f3tartalm\u00fa mogyor\u00f3vajat<\/strong> v\u00e1lasszunk, amely <strong>nem tartalmaz olyan felesleges hozz\u00e1val\u00f3kat, mint a cukor, s\u00f3, vagy p\u00e1lmaolaj.<\/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\">Mandula<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k \u00bd b\u00f6gr\u00e9nyi adagban:<\/p>\n\n\n\n<p>\u2022 275 kal\u00f3ria<\/p>\n\n\n\n<p>\u2022 9.4 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 24.1 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 10.1 g feh\u00e9rje<\/p>\n\n\n\n<p>A <span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" rel=\"noopener noreferrer\">mandula<\/a><\/span> remek harapnival\u00f3, b\u00e1rhov\u00e1 magunkkal vihetj\u00fck. Eg\u00e9szs\u00e9ges zs\u00edrokat ill. az<strong> eg\u00e9szs\u00e9gnek kedvez\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t tartalmaz.<\/strong> K\u00f6nnyen megsz\u00e1molhat\u00f3, \u00e9s nagyon sok\u00e1ig friss marad.<\/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\">Sz\u0171z ol\u00edvaolaj<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1-1\/2 kan\u00e1lnyi adagban<\/p>\n\n\n\n<p>\u2022 180 kal\u00f3ria<\/p>\n\n\n\n<p>\u2022 0 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 0 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 0 g feh\u00e9rje<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-oil.jpg\" alt=\"olivaolaj - hogyan is n\u00e9z ki 20 g zs\u00edr\" style=\"width:843px\" title=\"olivaolaj - hogyan is n\u00e9z ki 20 g zs\u00edr\"\/><\/figure>\n<\/div>\n\n\n<p>Az ol\u00edvaolaj \u00e1ltal nagyon k\u00f6nnyen tudjuk <strong>biztos\u00edtani a zs\u00edrsz\u00fcks\u00e9gletet<\/strong>. F\u0151zhet\u00fcnk vele, hozz\u00e1adhatjuk sal\u00e1t\u00e1khoz, protein-italhoz, esetleg belekeverhetj\u00fck a k\u00fcl\u00f6nb\u00f6z\u0151 <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/smoothie-hu\/\" class=\"ek-link\">smoothie <\/a>italokba is.<\/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=\"Hogyan_nez_ki_30_g_feherje\"><\/span>Hogyan n\u00e9z ki 30 g feh\u00e9rje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Izom\u00e9p\u00edt\u00e9sbe kezden\u00e9l,<\/strong> \u00e9s meg szeretn\u00e9l szabadulni a felesleges zs\u00edrt\u00f3l? Akkor feh\u00e9rj\u00e9kre van sz\u00fcks\u00e9ged! Elmondjuk, mennyi feh\u00e9rj\u00e9re lesz sz\u00fcks\u00e9ged \u00e9s hogyan tudod k\u00f6nnyen meghat\u00e1rozni a feh\u00e9rje-mennyis\u00e9get.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;feh\u00e9rje-molekula <strong>aminosavakb\u00f3l<\/strong> tev\u0151dik \u00f6ssze. Alapeleme a&nbsp;szervezetben tal\u00e1lhat\u00f3&nbsp;\u00f6sszes sejtnek. A&nbsp;hajunkat \u00e9s a&nbsp;k\u00f6rmeinket is feh\u00e9rj\u00e9k k\u00e9pezik, tov\u00e1bb\u00e1 nagyon fontos szerepet j\u00e1tszanak az izmok, a csontok, a bels\u0151 szervek, a&nbsp;v\u00e9r \u00e9s a b\u0151r <strong>regener\u00e1l\u00f3d\u00e1si folyamatain\u00e1l<\/strong>. A&nbsp;fitness edz\u00e9seket v\u00e9gz\u0151k \u00e9let\u00e9ben <strong>a&nbsp;feh\u00e9rj\u00e9k rendk\u00edv\u00fcli jelent\u0151s\u00e9ggel b\u00edrnak<\/strong>, ugyanis fontosak az izom\u00e9p\u00edt\u00e9s szempontj\u00e1b\u00f3l.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-protein.jpg\" alt=\"hogyan n\u00e9z ki 30 g feh\u00e9rje?\" style=\"width:843px\" title=\"hogyan n\u00e9z ki 30 g feh\u00e9rje?\"\/><\/figure>\n<\/div>\n\n\n<p>A kutat\u00e1sok szerint az elegend\u0151 feh\u00e9rjebevitel legjobb m\u00f3dja, ha <strong>20-30 gramm feh\u00e9rj\u00e9t fogyasztunk el<\/strong> minden egyes \u00e9tkez\u00e9s sor\u00e1n.<span style=\"text-decoration: underline; color: #ff6600;\"> <a title=\"\u0160t\u00fadia prote\u00edn\" href=\"https:\/\/www.olympiatoppen.no\/fagomraader\/idrettsernaering\/Fagstoff\/artikler\/media39080.media\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\"><sup>1<\/sup><\/span><\/a><\/span> <em>\u00dagy gondoljuk, hogy ez egy el\u00e9g egyszer\u0171 tan\u00e1cs<\/em>. De hogyan m\u00e9rj\u00fck ki a 30 gramm feh\u00e9rj\u00e9t? <strong>Nem mindenki k\u00e9pes pontosan eltal\u00e1lni<\/strong> a mennyis\u00e9get, \u00e9s senki sem akarja a c\u00edmk\u00e9ket olvasgatni \u00e9s a t\u00e1p\u00e9rt\u00e9keket b\u00f6ng\u00e9szni minden egyes \u00e9tkez\u00e9sn\u00e9l. Teh\u00e1t egy kicsit leegyszer\u0171s\u00edtj\u00fck a dolgot \u00e9s megmutatjuk, hogy hogyan n\u00e9z ki a <strong>30 gramm feh\u00e9rje h\u00e9tk\u00f6znapi forr\u00e1sokb\u00f3l:<\/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\">Szalonna<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 7 vastag szeletben:<\/p>\n\n\n\n<p>\u2022 428 kcal<\/p>\n\n\n\n<p>\u2022 1.1 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 33 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 29.3 g feh\u00e9rje<\/p>\n\n\n\n<p>A szalonna egy <strong>teljesen elismert feh\u00e9rjeforr\u00e1snak sz\u00e1m\u00edt<\/strong>, de persze nagyon sok kal\u00f3ri\u00e1t tartalmaz, tov\u00e1bb\u00e1 tel\u00edtetlen, eg\u00e9szs\u00e9ges zs\u00edrsavakat. Val\u00f3j\u00e1ban <strong>szinte ugyanolyan m\u00e9rt\u00e9kben tartalmaz feh\u00e9rj\u00e9t, mint zs\u00edroka<\/strong>t. Ha meg szeretn\u00e9nk tartani a s\u00falyunkat, vagy le szeretn\u00e9nk dobni n\u00e9h\u00e1ny kil\u00f3t, akkor a 7 szelet szalonna toj\u00e1sfeh\u00e9rj\u00e9vel nem a legeslegjobb v\u00e1laszt\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\">Kem\u00e9ny toj\u00e1s<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 5 nagyobb toj\u00e1sban:<\/p>\n\n\n\n<p>\u2022 388 kcal<\/p>\n\n\n\n<p>\u2022 2.8 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 26.5 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 31.5 g feh\u00e9rje<\/p>\n\n\n\n<p>A toj\u00e1s <strong>kifejezetten j\u00f3 feh\u00e9rjeforr\u00e1s<\/strong>. K\u00fcl\u00f6n\u00f6sen j\u00f3 v\u00e1laszt\u00e1s, f\u0151leg ha m\u00e1r nem tudunk t\u00f6bb <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkemellett <\/a>megenni. Ha \u00fcgyelni szeretn\u00e9nk a kal\u00f3ri\u00e1kra, akkor ehet\u00fcnk csak feh\u00e9rj\u00e9t, de sz\u00fcks\u00e9g\u00fcnk lesz <strong>legal\u00e1bb 8 toj\u00e1sra, hogy fedezve legyen ez a feh\u00e9rjemennyis\u00e9g<\/strong>.<\/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<h3 class=\"wp-block-heading\">Dar\u00e1lt marhah\u00fas<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 114 g h\u00fasban:<\/p>\n\n\n\n<p>\u2022 218 kcal<\/p>\n\n\n\n<p>\u2022 0 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 8.6 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 33 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-30-grams-of-protein-looks-like-4b.jpg\" alt=\"hogy n\u00e9z ki 30 g feh\u00e9rje marhah\u00fas\" title=\"hogy n\u00e9z ki 30 g feh\u00e9rje marhah\u00fas\"\/><\/figure>\n<\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A sov\u00e1ny marhah\u00fas remek\u00fcl illik az eg\u00e9szs\u00e9ges \u00e9trendbe. Annak ellen\u00e9re, hogy t\u00f6bb zs\u00edr van benne, mint a csirkemellben, \u00e9s a kal\u00f3riatartalma is magasabb, a sov\u00e1ny marhah\u00fas <strong>kicsit t\u00f6bb feh\u00e9rj\u00e9t tartalmaz<\/strong>, tov\u00e1bb\u00e1 <strong>vas <\/strong>is van benne.<\/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<h3 class=\"wp-block-heading\">TEMPEH<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 170 grammban:<\/p>\n\n\n\n<p>\u2022 333 kcal<\/p>\n\n\n\n<p>\u2022 15.9 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 19.4 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 30.9 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tempeh.jpg\" alt=\"hogy n\u00e9z ki 30 g feh\u00e9rje tempeh\" title=\"hogy n\u00e9z ki 30 g feh\u00e9rje tempeh\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A tempeh sz\u00f3j\u00e1b\u00f3l k\u00e9sz\u00fcl, a feh\u00e9rj\u00e9ken \u00e9s a zs\u00edrokon k\u00edv\u00fcl kiv\u00e1l\u00f3 <strong>magn\u00e9zium, vas \u00e9s B6 vitamin forr\u00e1s<\/strong>. Annak ellen\u00e9re, hogy hallani lehetett r\u00f3la, nincs elegend\u0151 bizony\u00edt\u00e9k r\u00e1, hogy a sz\u00f3ja megemeli az \u00f6sztrog\u00e9n szintet.<span style=\"color: #ff6600;\"><a title=\"\u0161t\u00fadia estrogen\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19524224\" target=\"_blank\" rel=\"noopener noreferrer\"><sup>2<\/sup><\/a><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Tejsav\u00f3 protein<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1 m\u00e9r\u0151kan\u00e1lnyi adagban:<\/p>\n\n\n\n<p>\u2022 170 kcal<\/p>\n\n\n\n<p>\u2022 6 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 2.5 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 30 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/protein_2.png\" alt=\"hogy n\u00e9z ki 30 g feh\u00e9rje feh\u00e9rje protein\" title=\"hogy n\u00e9z ki 30 g feh\u00e9rje feh\u00e9rje protein\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A<span style=\"text-decoration: underline; color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> feh\u00e9rje<\/a><\/span> val\u00f3sz\u00edn\u0171leg a <strong>leghat\u00e9konyabb feh\u00e9rje forr\u00e1s<\/strong>. Ha biztos\u00edtani szeretn\u00e9nk az elegend\u0151 feh\u00e9rjebevitelt, viszont nem szeretn\u00e9nk napr\u00f3l napra csirkemellet enni, vagy ha<strong> cs\u00f6kkenteni szeretn\u00e9nk a kal\u00f3ri\u00e1kat<\/strong>, de nem akarunk lemondani a feh\u00e9rj\u00e9kr\u0151l, akkor <strong>1 vagy 2 mer\u0151kan\u00e1lnyi feh\u00e9rje jelentheti a megold\u00e1st<\/strong>. Szint\u00e9n nagyon aj\u00e1nlatos a feh\u00e9rj\u00e9t <strong>k\u00f6zvetlen\u00fcl az edz\u00e9sek ut\u00e1n fogyasztani.<\/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\">Extra kem\u00e9ny Tofu<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k egy 3\/ 4 darabra:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022&nbsp;4,4 g zs\u00edr<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g feh\u00e9rje<\/p>\n\n\n\n<p>Ha nem eszel h\u00fast, vagy csak egyszer\u0171en m\u00e1sf\u00e9le feh\u00e9rjeforr\u00e1sra v\u00e1gysz, akkor pr\u00f3b\u00e1ld ki a&nbsp;tofut. A&nbsp;tofu sz\u00f3jababb\u00f3l k\u00e9sz\u00fcl, <strong>sok eg\u00e9szs\u00e9ges zs\u00edrt tartalmaz, valamint rengeteg feh\u00e9rj\u00e9t<\/strong>. Teljes protein, ami azt jelenti, hogy <strong>tartalmazza az \u00f6sszes olyan esszenci\u00e1lis aminosavat<\/strong>, amelyek sz\u00fcks\u00e9gesek a&nbsp;proteoszint\u00e9zishez.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tofu.jpg\" alt=\"hogy n\u00e9z ki 30 g feh\u00e9rje tofu\" style=\"width:843px\" title=\"hogy n\u00e9z ki 30 g feh\u00e9rje tofu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Csirkemell<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 114 g h\u00fasban:<\/p>\n\n\n\n<p>\u2022 164 kcal<\/p>\n\n\n\n<p>\u2022 0 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 5.2 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 29.2 g feh\u00e9rje<\/p>\n\n\n\n<p>A&nbsp;csirkemell hozz\u00e1tartozik a&nbsp;test\u00e9p\u00edt\u00e9shez, \u00e9s ennek j\u00f3 oka van. <strong>Sok feh\u00e9rj\u00e9t<\/strong> tartalmaz, viszont a&nbsp;sz\u00e9nhidr\u00e1t- ill. a&nbsp;kal\u00f3riatartalma alacsony, tov\u00e1bb\u00e1 <strong>kev\u00e9s zs\u00edrt<\/strong> tartalmaz. Remek forr\u00e1sa a&nbsp;<strong>k\u00e1liumnak \u00e9s a&nbsp;B6 vitaminnak<\/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=\"Hogyan_nez_ki_50_g_szenhidrat\"><\/span>Hogyan n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az ut\u00f3bbi id\u0151ben a sz\u00e9nhidr\u00e1tokat tekintj\u00fck a legnagyobb ellens\u00e9g\u00fcnknek, \u00e9s \u0151ket tessz\u00fck felel\u0151ss\u00e9 az elh\u00edz\u00e1s\u00e9rt. Viszont nem szabad megfeledkezn\u00fcnk arr\u00f3l, hogy a sz\u00e9nhidr\u00e1tok a kiegyens\u00falyozott t\u00e1pl\u00e1lkoz\u00e1s r\u00e9sz\u00e9t k\u00e9pezik, fontos enegiaforr\u00e1snak sz\u00e1m\u00edtanak \u00e9s <strong>nagy jelent\u0151s\u00e9g\u00fck van a kiv\u00e1l\u00f3 teljes\u00edtm\u00e9ny szempontj\u00e1b\u00f3l<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00e9nhidr\u00e1tokr\u00f3l azt is fontos tudnunk, hogy n\u00e9melyik sz\u00e9nhidr\u00e1tot gyorsabban <strong>\u00e9s k\u00f6nnyebben megem\u00e9sztj\u00fck,<\/strong> mint a t\u00f6bbit. A gyorsan em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tokat, mint mondjuk a <em>finom\u00edtott cukrot<\/em>, <strong>egyszer\u0171 sz\u00e9nhidr\u00e1toknak<\/strong> nevezz\u00fck. Ez azt jelenti, hogy a test\u00fcnk szinte azonnal felhaszn\u00e1lhatja \u0151ket. A probl\u00e9m\u00e1t az jelenti, hogy az egyszer\u0171 sz\u00e9nhidr\u00e1tok fogyaszt\u00e1sa <strong>gyorsan megemeli a v\u00e9r cukorszintj\u00e9t <\/strong>\u00e9s nem m\u0171k\u00f6dnek tart\u00f3s energiaforr\u00e1sk\u00e9nt. Mivel k\u00f6nnyen felhaszn\u00e1lhat\u00f3ak, ez\u00e9rt nagyon gyorsan le tudnak rak\u00f3dni zs\u00edr form\u00e1j\u00e1ban.<\/p>\n\n\n\n<p>A&nbsp;<strong>komplex sz\u00e9nhidr\u00e1tok<\/strong> eset\u00e9ben, mint p\u00e9ld\u00e1ul a&nbsp;zabpehely, tov\u00e1bb tart az em\u00e9szt\u00e9si folyamat, nem emelik meg olyan gyorsan a&nbsp;v\u00e9rcukorszintet, tov\u00e1bb\u00e1 az egyszer\u0171 sz\u00e9nhidr\u00e1tokkal ellent\u00e9tben <strong>rostot is tartalmaznak<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-carbs.jpg\" alt=\"komplex sz\u00e9nhidr\u00e1t hogy n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t\" title=\"komplex sz\u00e9nhidr\u00e1t hogy n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t\"\/><\/figure>\n<\/div>\n\n\n<p>Vegy\u00fck szem\u00fcgyre a komplex sz\u00e9nhidr\u00e1tokat, amelyekkel helyettes\u00edteni tudjuk az egyszer\u0171eket, mint mondjuk a f\u00e1nkokat \u00e9s egy\u00e9b \u00e9dess\u00e9geket. A komplex sz\u00e9nhidr\u00e1tokb\u00f3l <strong>sz\u00e1rmaz\u00f3 energia hosszabb ideig megmarad<\/strong>. Ha szereted az \u00e9dess\u00e9geket, \u00e9s nem szeretn\u00e9d kiz\u00e1rni azokat az \u00e9trendedb\u0151l, akkor <strong>pr\u00f3b\u00e1ld meg k\u00f6zvetlen\u00fcl az edz\u00e9s ut\u00e1n fogyasztani \u0151ket<\/strong>. Persze csak m\u00e9rt\u00e9kkel.<\/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<h3><h2><span style=\"color: #ff6600;\">Bat\u00e1ta \u00e9desburgonya<\/span><\/h2><\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 2 k\u00f6zepesen nagy \u00e1ts\u00fclt burgony\u00e1ban:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 46 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 0,3 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 4,5 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-1b.jpg\" alt=\"\u00e9desburgonya bat\u00e1ta 50 g sz\u00e9nhidr\u00e1t\" title=\"\u00e9desburgonya bat\u00e1ta 50 g sz\u00e9nhidr\u00e1t\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Az \u00e9desburgonya hosszan tart\u00f3 energi\u00e1t ad nek\u00fcnk, \u00e9s emellett alacsony a zs\u00edrtartalma. Tov\u00e1bb\u00e1 tartalmaz <strong>kalciumot, k\u00e1liumot, tiamint \u00e9s niacint<\/strong>. Az egyik legjobb A vitamin forr\u00e1snak sz\u00e1m\u00edt.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Burgonya<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1-1\/2 k\u00f6zepesen nagy \u00e1ts\u00fclt burgony\u00e1ban:<\/p>\n\n\n\n<p>\u2022 241 kcal<\/p>\n\n\n\n<p>\u2022 54,9 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 0,3 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 6,5 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-baked-potato-2.jpg\" alt=\"krumpli sz\u00e9nhidr\u00e1t 50 g sz\u00e9nhidr\u00e1t\" title=\"krumpli sz\u00e9nhidr\u00e1t 50 g sz\u00e9nhidr\u00e1t\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ha nem szereted az \u00e9desburgony\u00e1t, akkor egy\u00e9l k\u00f6z\u00f6ns\u00e9ges krupmlit. T\u00f6bb kal\u00f3ri\u00e1t tartalmaz, magasabb a sz\u00e9nhidr\u00e1t-, feh\u00e9rje- \u00e9s zs\u00edrtartalma is, mint az \u00e9desburgony\u00e1\u00e9. <strong>A szervezet\u00fcnk egy kicsivel r\u00f6videbb id\u0151 alatt em\u00e9szti meg<\/strong>, viszont ezek a k\u00fcl\u00f6nbs\u00e9gek igaz\u00e1n nem jelent\u0151sek. Mind a k\u00e9t burgonya kiv\u00e1l\u00f3 sz\u00e9nhidr\u00e1t forr\u00e1s.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">F\u0151tt zabpehely<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1-3\/4 b\u00f6gr\u00e9nyi adagban:<\/p>\n\n\n\n<p>\u2022 291 kcal<\/p>\n\n\n\n<p>\u2022 49,7 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 6,2 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 10,4 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-3.jpg\" alt=\"zabpehely sz\u00e9nhidr\u00e1t hogy n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t\" title=\"zabpehely sz\u00e9nhidr\u00e1t hogy n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>A zab m\u00e1r nagyon hossz\u00fa ideje k\u00e9pezi az emberi t\u00e1pl\u00e1lkoz\u00e1s r\u00e9sz\u00e9t. A zabpehely kev\u00e9s koleszterint tartalmaz, <strong>rostban gazdag<\/strong>, tov\u00e1bb\u00e1 magas a vas-, kalcium-, riboflavin-, \u00e9s folsav tartalma.<\/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\">Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1 szeletben:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 44 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 0 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 6 g feh\u00e9rje<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A keny\u00e9r hozz\u00e1tartozik a mindennapokhoz. Azok, akik odafigyelnek a kiad\u00e1saikra bizonyosan tudj\u00e1k, hogy a keny\u00e9r viszonylag <strong>k\u00f6nnyen, k\u00e9nyelmesen \u00e9s kedvez\u0151 \u00e1ron beszerezhet\u0151 sz\u00e9nhidr\u00e1t forr\u00e1s<\/strong>. A keny\u00e9r v\u00e1s\u00e1rl\u00e1s\u00e1n\u00e1l arra kell odafigyeln\u00fcnk, hogy a c\u00edmk\u00e9re \u201eteljes ki\u0151rl\u00e9s\u0171\u201c \u00e9s nem pedig b\u00fazakeny\u00e9r legyen \u00edrva, ugyanis ez nagy k\u00fcl\u00f6nbs\u00e9g. Nem \u00e1rt, <strong>ha elolvassuk az \u00f6sszetev\u0151ket is. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Hossz\u00faszem\u0171 barnarizs<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1 b\u00f6gre f\u0151tt rizsben:<\/p>\n\n\n\n<p>\u2022 216 kcal<\/p>\n\n\n\n<p>\u2022 44,8 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022 1,8 g zs\u00edr<\/p>\n\n\n\n<p>\u2022 5 g feh\u00e9rje<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-rice-quinoa-2.jpg\" alt=\"quinao \u00e9s rizs 50 g sz\u00e9nhidr\u00e1t\" title=\"quinao \u00e9s rizs 50 g sz\u00e9nhidr\u00e1t\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<h3 class=\"wp-block-heading\">Quinoa<\/h3>\n\n\n\n<p>T\u00e1p\u00e9rt\u00e9k 1-1\/4 b\u00f6gr\u00e9nyi adagban:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g sz\u00e9nhidr\u00e1t<\/p>\n\n\n\n<p>\u2022&nbsp;4,4 g zs\u00edr<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g feh\u00e9rje<\/p>\n\n\n\n<p>A<span style=\"text-decoration: underline;\"> <span style=\"color: #ff6600; text-decoration: underline;\"><a href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\">quinoa<\/a><\/span><\/span> ugyan itt a sz\u00e9nhidr\u00e1tok k\u00f6z\u00f6tt szerepel, viszont emellett <strong>komplex feh\u00e9rje forr\u00e1s<\/strong> is, teh\u00e1t remek <strong>protein forr\u00e1s a veg\u00e1noknak \u00e9s a veget\u00e1ri\u00e1nusoknak<\/strong>. Mivel t\u00f6bb feh\u00e9rj\u00e9t tartalmaz, mint m\u00e1s sz\u00e9nhidr\u00e1t forr\u00e1sok, magasabb a kal\u00f3riatartalma is, teh\u00e1t ha oda kell figyelned a kal\u00f3riabevitelre, akkor \u00fcgyelj a mennyis\u00e9gre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Melyik komplex sz\u00e9nhidr\u00e1tokat, feh\u00e9rj\u00e9ket \u00e9s zs\u00edrokat fogyasztod legsz\u00edvesebben? Mondd el a&nbsp;v\u00e9lem\u00e9nyedet a&nbsp;sz\u00e9nhidr\u00e1tokr\u00f3l \u00e9s a&nbsp;feh\u00e9rj\u00e9kr\u0151l a&nbsp;kommentekben. Ha tetszett a&nbsp;cikk, <strong>k\u00e9rj\u00fck oszd meg.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.<\/p>\n","protected":false},"author":25,"featured_media":309115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,7356,7248,7494],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316192","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-etrend-hu","10":"tag-szenhidratok","11":"tag-zsirok","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>Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.\" \/>\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\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-17T08:46:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-08T11:38:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr?\",\"datePublished\":\"2016-10-17T08:46:00+00:00\",\"dateModified\":\"2023-12-08T11:38:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\"},\"wordCount\":2507,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9trend\",\"sz\u00e9nhidr\u00e1tok\",\"zs\u00edrok\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\",\"name\":\"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png\",\"datePublished\":\"2016-10-17T08:46:00+00:00\",\"dateModified\":\"2023-12-08T11:38:27+00:00\",\"description\":\"Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak vypad\u00e1 50 g sacharid\u016f, 30 g b\u00edlkovin a 20 g tuk\u016f?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr? - GymBeam Blog","description":"Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/","og_type":"article","og_title":"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr? - GymBeam Blog","og_description":"Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.","og_url":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/","og_site_name":"GymBeam Blog","article_published_time":"2016-10-17T08:46:00+00:00","article_modified_time":"2023-12-08T11:38:27+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr?","datePublished":"2016-10-17T08:46:00+00:00","dateModified":"2023-12-08T11:38:27+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/"},"wordCount":2507,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png","keywords":["eg\u00e9szs\u00e9ges \u00e9letm\u00f3d","\u00e9trend","sz\u00e9nhidr\u00e1tok","zs\u00edrok"],"articleSection":["Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/","url":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/","name":"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png","datePublished":"2016-10-17T08:46:00+00:00","dateModified":"2023-12-08T11:38:27+00:00","description":"Hogy is n\u00e9z ki 50g sz\u00e9nhidr\u00e1t, 30g feh\u00e9rje \u00e9s 20g zs\u00edr? Ut\u00e1nan\u00e9zt\u00fcnk a legjobb sz\u00e9nhidr\u00e1toknak, feh\u00e9rj\u00e9knek \u00e9s eg\u00e9szs\u00e9ges zs\u00edroknak, \u00e9s, hogy mi\u00e9rt a legjobbak.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/11\/Navrh-bez-nazvu-90.png","width":1200,"height":628,"caption":"Jak vypad\u00e1 50 g sacharid\u016f, 30 g b\u00edlkovin a 20 g tuk\u016f?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/hogyan-nez-ki-50g-szenhidrat-30g-feherje-es-20g-zsir\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Hogyan is n\u00e9z ki 50 g sz\u00e9nhidr\u00e1t, 30 g feh\u00e9rje \u00e9s 20 g zs\u00edr?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/316192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=316192"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/316192\/revisions"}],"predecessor-version":[{"id":514461,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/316192\/revisions\/514461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/309115"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=316192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=316192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=316192"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=316192"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=316192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}