{"id":333646,"date":"2022-01-18T10:27:03","date_gmt":"2022-01-18T09:27:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=333646"},"modified":"2024-05-28T10:29:45","modified_gmt":"2024-05-28T08:29:45","slug":"gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/","title":{"rendered":"Gy\u00fcm\u00f6lcs\u00f6k: h\u00e1ny kal\u00f3ri\u00e1t, milyen vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat tartalmaznak?"},"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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#Mit_tartalmaz_egy_gyumolcs\" title=\"Mit tartalmaz egy gy\u00fcm\u00f6lcs?\">Mit tartalmaz egy gy\u00fcm\u00f6lcs?<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#Milyen_elonyokkel_jar_a_rendszeres_gyumolcsfogyasztas\" title=\"Milyen el\u0151ny\u00f6kkel j\u00e1r a rendszeres gy\u00fcm\u00f6lcsfogyaszt\u00e1s?\">Milyen el\u0151ny\u00f6kkel j\u00e1r a rendszeres gy\u00fcm\u00f6lcsfogyaszt\u00e1s?<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#Mennyi_gyumolcsot_egyel\" title=\"Mennyi gy\u00fcm\u00f6lcs\u00f6t egy\u00e9l?\">Mennyi gy\u00fcm\u00f6lcs\u00f6t egy\u00e9l?<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#A_gyumolcsok_vitamin-_es_asvanyi_anyag_tartalma\" title=\"A gy\u00fcm\u00f6lcs\u00f6k vitamin- \u00e9s \u00e1sv\u00e1nyi anyag tartalma\">A gy\u00fcm\u00f6lcs\u00f6k vitamin- \u00e9s \u00e1sv\u00e1nyi anyag tartalma<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#1_Alma\" title=\"1. Alma\">1. Alma<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#2_Korte\" title=\"2. K\u00f6rte\">2. K\u00f6rte<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#3_Banan\" title=\"3. Ban\u00e1n\">3. Ban\u00e1n<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#4_Bogyos_gyumolcsok\" title=\"4. Bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k\">4. Bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#5_Csonthejasok\" title=\"5. Csonth\u00e9jasok\">5. Csonth\u00e9jasok<\/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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/#Utravalo_uzenet\" title=\"\u00datraval\u00f3 \u00fczenet\">\u00datraval\u00f3 \u00fczenet<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>K\u00e9ts\u00e9g sem f\u00e9r hozz\u00e1, hogy a gy\u00fcm\u00f6lcsfogyaszt\u00e1s kulcsfontoss\u00e1g\u00fa az eg\u00e9szs\u00e9g sz\u00e1m\u00e1ra. A gy\u00fcm\u00f6lcs\u00f6k tele vannak fontos vitaminokkal, \u00e1sv\u00e1nyi anyagokkal \u00e9s antioxid\u00e1nsokkal \u00e9s pontosan ez\u00e9rt szolg\u00e1lnak minden koroszt\u00e1ly &#8211; a feln\u0151ttekt\u0151l a csecsem\u0151kig &#8211; eg\u00e9szs\u00e9ges \u00e9trendj\u00e9nek alapj\u00e1ul. Eml\u00e9kezz vissza a sulis id\u0151kre: az uzsis dobozodban tuti, hogy majdnem mindig tal\u00e1lt\u00e1l egy <strong>ban\u00e1nt, egy mandarint vagy p\u00e1r szelet alm\u00e1t.<\/strong> A sz\u00fcleid tudt\u00e1k, mit csin\u00e1lnak. Ahogy pedig telnek az \u00e9vek, tal\u00e1n t\u00e9ged is egyre jobban \u00e9rdekel, hogy milyen t\u00e1panyagok is rejt\u0151znek ezekben a finoms\u00e1gokban. Ebben a cikkben pontosan ezt fogjuk kit\u00e1rgyalni.<\/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_tartalmaz_egy_gyumolcs\"><\/span>Mit tartalmaz egy gy\u00fcm\u00f6lcs?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy m\u00e1r fentebb is eml\u00edtett\u00fck, a gy\u00fcm\u00f6lcs\u00f6k kiemelked\u0151 <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/egeszsegesebb-a-friss-zoldseg-es-gyumolcs-mint-a-fagyasztott\/\" class=\"ek-link\">vitamin- \u00e9s \u00e1sv\u00e1nyi anyag<\/a><\/strong> <\/span>forr\u00e1sok, melyeknek mindegyike nagyon fontos szerepet j\u00e1tszik az emberi testben. Az is k\u00f6ztudott, hogy t\u00f6bbek k\u00f6zt antioxid\u00e1nsokban b\u0151velkednek, melyek seg\u00edtenek<span style=\"color: #ff6600\"><strong> <span style=\"color:#464a4b\" class=\"tadv-color\">a szervezetben keletkez\u0151 oxidat\u00edv stressz \u00e9s a szabad gy\u00f6k\u00f6k elleni k\u00fczdelemben.<\/span><\/strong><\/span> A gy\u00fcm\u00f6lcs\u00f6k \u00e1ltal\u00e1ban a belek \u00e9s ez\u00e1ltal az eg\u00e9sz em\u00e9szt\u0151rendszer m\u0171k\u00f6d\u00e9s\u00e9ben esszenci\u00e1lis szerepet bet\u00f6lt\u0151 <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/rost-elelmiszer-elonyok\/\" class=\"ek-link\">\u00e9lelmi rostokban<\/a><\/span> is gazdagok.<\/strong> Mindazon\u00e1ltal, a rostok a mikrobi\u00f3munk eg\u00e9szs\u00e9g\u00e9hez is elengedhetetlenek, emellett pedig hozz\u00e1j\u00e1rulnak a<strong> gazdatest<\/strong> m\u0171k\u00f6d\u00e9s\u00e9t seg\u00edt\u0151 hasznos bakt\u00e9riumok elszaporod\u00e1s\u00e1hoz. Ha odafigyel\u00fcnk a mikrobi\u00f3munk meg\u00f3v\u00e1s\u00e1ra, <strong>k\u00f6nnyebben megy majd a fogy\u00e1s, er\u0151sebb lesz az immunrendszer\u00fcnk \u00e9s jobb a ment\u00e1lis eg\u00e9szs\u00e9g\u00fcnk, valamint elker\u00fclhetj\u00fck a s\u00falyos allergi\u00e1s reakci\u00f3kat<\/strong> \u00e9s a b\u00e9lgyullad\u00e1sokat. <span style=\"color: #ff6600\">[1\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bb\u00e1, ne feledkezz\u00fcnk meg a <strong>kiv\u00e1l\u00f3 energiaforr\u00e1sk\u00e9nt ismert gy\u00fcm\u00f6lcscukorr\u00f3l<\/strong> sem. Na \u00e9s mi\u00e9rt teszi olyan l\u00e9d\u00fass\u00e1 a gy\u00fcm\u00f6lcs\u00f6ket? Term\u00e9szetesen a v\u00edz. P\u00e9ld\u00e1ul az eper 90%-a v\u00edzb\u0151l \u00e1ll. Teh\u00e1t gy\u00fcm\u00f6lcsfogyaszt\u00e1s sor\u00e1n t\u00f6bb folyad\u00e9kot juttatunk a szervezet\u00fcnkbe \u00e9s \u00edgy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/hidratacio-az-edzesek-elott-alatt-es-utan-valamint-hogyan-keruljuk-el-a-dehidrataciot\/\" class=\"ek-link\">kell\u0151k\u00e9ppen hidrat\u00e1ljuk<\/a><\/span> a test\u00fcnket. A gy\u00fcm\u00f6lcs\u00f6k <strong>alacsonynak vagy k\u00f6zepesnek mondhat\u00f3 glik\u00e9mi\u00e1s index\u00e9nek<\/strong> k\u00f6sz\u00f6nhet\u0151en (ezt a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1s\u00e1nak lelassul\u00e1s\u00e1t is okoz\u00f3 magas rosttartalmuk okozza) a cukorbetegeknek sem kell tartaniuk a gy\u00fcm\u00f6lcscukort\u00f3l. Ez\u00e1ltal, egy szakemberrel folytatott konzult\u00e1ci\u00f3t k\u00f6vet\u0151en, ak\u00e1r azok \u00e9trendj\u00e9be is beilleszthet\u0151k, akik ett\u0151l a meglehet\u0151sen s\u00falyos betegs\u00e9gt\u0151l szenvednek. <span style=\"color: #ff6600\">[4]<\/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=\"Milyen_elonyokkel_jar_a_rendszeres_gyumolcsfogyasztas\"><\/span>Milyen el\u0151ny\u00f6kkel j\u00e1r a rendszeres gy\u00fcm\u00f6lcsfogyaszt\u00e1s?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Annak ellen\u00e9re, hogy a gy\u00fcm\u00f6lcsev\u00e9s \u00e1ld\u00e1s a szervezetnek, ne v\u00e1rd, hogy egy alma ut\u00e1n egyb\u0151l halhatatlan szuperh\u0151ss\u00e9 v\u00e1lsz. Azonban, ha s\u0171r\u0171bben fogyasztod, nem kell sok id\u0151, hogy \u00e9szrevedd magadon, milyen eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sokkal is b\u00edr val\u00f3j\u00e1ban. <span style=\"color: #ff6600\">[5\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A rendszeres gy\u00fcm\u00f6lcsfogyaszt\u00e1s seg\u00edthet:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jav\u00edtani az em\u00e9szt\u00e9sed<\/li>\n\n\n\n<li>elker\u00fclni a kr\u00f3nikus betegs\u00e9geket<\/li>\n\n\n\n<li>cs\u00f6kkenteni a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek megjelen\u00e9s\u00e9t<\/li>\n\n\n\n<li>cs\u00f6kkenteni az asztma vagy a cukorbetegs\u00e9g kifejl\u0151d\u00e9s\u00e9t<\/li>\n\n\n\n<li>cs\u00f6kkenteni a r\u00e1k k\u00fcl\u00f6nb\u00f6z\u0151 fajt\u00e1inak kialakul\u00e1s\u00e1t<\/li>\n\n\n\n<li>k\u00f6nnyen csillap\u00edtani az \u00e9tv\u00e1gyat<\/li>\n\n\n\n<li>fogyni<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-1124x751.jpg\" alt=\"Milyen el\u0151ny\u00f6kkel j\u00e1r a rendszeres gy\u00fcm\u00f6lcsfogyaszt\u00e1s?\" class=\"wp-image-292401\" style=\"width:843px;height:563px\" title=\"Milyen el\u0151ny\u00f6kkel j\u00e1r a rendszeres gy\u00fcm\u00f6lcsfogyaszt\u00e1s?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1292490319-2048x1368.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=\"Mennyi_gyumolcsot_egyel\"><\/span>Mennyi gy\u00fcm\u00f6lcs\u00f6t egy\u00e9l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Szeretn\u00e9d tudni, mennyi gy\u00fcm\u00f6lcs\u00f6t egy\u00e9l? \u00c1ltal\u00e1ban azt szokt\u00e1k mondani,hogy egy nap <strong>400 g z\u00f6lds\u00e9get \u00e9s 200 g gy\u00fcm\u00f6lcs\u00f6t<\/strong> fogyasszunk. Amennyiben neked naponta k\u00e9t k\u00f6zepes m\u00e9ret\u0171 gy\u00fcm\u00f6lcs lecs\u00faszik, sim\u00e1n el\u00e9red ezt a mennyis\u00e9get. Egy alapos kutat\u00e1s eredm\u00e9nyek\u00e9nt kimutatt\u00e1k, hogy \u00f6sszesen nagyj\u00e1b\u00f3l 800 g gy\u00fcm\u00f6lcs\u00f6t \u00e9s z\u00f6lds\u00e9get \u00e9rdemes fogyasztani, ha a lehet\u0151 legeg\u00e9szs\u00e9gesebb \u00e9letm\u00f3dra t\u00f6reksz\u00fcnk. Ha az \u00e9trend\u00fcnk ennyi gy\u00fcmit \u00e9s z\u00f6lds\u00e9get tartalmaz, hat\u00e9konyan megel\u0151zhet\u0151k a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek. Amint azt ugyanis tudjuk, ezek az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k nagyon gyakoriak az elh\u00edzott \u00e9s a t\u00fals\u00fallyal k\u00fczd\u0151 emberekn\u00e9l. Teh\u00e1t, ne nagyon tarts a gy\u00fcm\u00f6lcsev\u00e9st\u0151l, ha van rajtad p\u00e1r plusz kil\u00f3. <span class=\"tadv-color\" style=\"color: #ff6600\">[6] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindazon\u00e1ltal, nyugodtan k\u00e9nyeztesd magad kett\u0151 darabn\u00e1l t\u00f6bbel, f\u0151leg, ha sportolsz. A gy\u00fcm\u00f6lcs\u00f6kr\u0151l akkor sem kell lemondani, ha \u00e9pp fogy\u00f3zol. Igaz, hogy egy gy\u00fcm\u00f6lcsben j\u00f3 adag cukor tal\u00e1lhat\u00f3, de k\u00f6zben <strong>sz\u00e1mos anti-obezog\u00e9n tulajdons\u00e1g\u00fa, fitokemik\u00e1li\u00e1t<\/strong> is tartalmaz. <span style=\"color: #ff6600\">[6] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bb\u00e1, sz\u00e1mos m\u00f3don gazdag\u00edthatod vel\u00fck az \u00e9tkez\u00e9seidet. Pl. ha \u00f6sszenyomkodsz egy <strong>ban\u00e1nt<\/strong>, ide\u00e1lis \u00e9des\u00edt\u0151k\u00e9nt szolg\u00e1lhat a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/protein-porridge-1000-g-gymbeam.html\" class=\"ek-link\">reggeli zabk\u00e1s\u00e1dba<\/a><\/span> \u00e9s istenien fog passzolni hozz\u00e1 a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" class=\"ek-link\">mogyor\u00f3vaj<\/a>.<\/span> Nincs is ann\u00e1l jobb \u00e9s laktat\u00f3bb, amikor egy neh\u00e9z napon beleharapsz egy friss <strong>alm\u00e1ba vagy k\u00f6rt\u00e9be<\/strong>&nbsp;csak, hogy kicsit cs\u00f6kkentsd az \u00e9tv\u00e1gyad. Szeletelve ak\u00e1r egy feh\u00e9rj\u00e9s joghurtt\u00e1lba is belerakhatod p\u00e1r szem <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" class=\"ek-link\">olajos maggal<\/a><\/span> \u00e9s k\u00e9sz is a kiegyens\u00falyozott, laktat\u00f3 nasi, tele szuper makrot\u00e1panyagokkal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n megfordult m\u00e1r a fejedben, hogy mikor a legalkalmasabb gy\u00fcm\u00f6lcs\u00f6t enni. A v\u00e1lasz pedig: <strong>b\u00e1rmikor.<\/strong> Hab\u00e1r gyorsan felsz\u00edv\u00f3d\u00f3 energiaforr\u00e1snak sz\u00e1m\u00edtanak, ez nem azt jelenti, hogy a test\u00fcnk azon nyomban zs\u00edrr\u00e1 alak\u00edtja \u0151ket, ha csak nem rohanunk egyb\u0151l a kondiba. Azt, hogy fogyni vagy h\u00edzni fogsz, csakis az \u00e1ltal\u00e1nos kal\u00f3riabeviteled fogja meghat\u00e1rozni. Ha kal\u00f3riat\u00f6bbletben vagy, a t\u00f6bbletenergia zs\u00edrk\u00e9nt t\u00e1rol\u00f3dik majd att\u00f3l f\u00fcggetlen\u00fcl, hogy gy\u00fcm\u00f6lcs, rizs, h\u00fas vagy z\u00f6lds\u00e9g form\u00e1j\u00e1ban viszed be. Vagyis ne agg\u00f3dj, ha k\u00e9s\u0151 d\u00e9lut\u00e1n vagy este eszel gy\u00fcm\u00f6lcs\u00f6t. \u00c9s h\u00e1t, nem kell ahhoz t\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151nek lenni, hogy tudd, egy narancs b\u00e1rmilyen napszakban fel\u00fclm\u00falhat egy zacsk\u00f3 chipset.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azt hitted, egy d\u00e9lut\u00e1ni gy\u00fcm\u00f6lcst\u0151l h\u00edzni fogsz? Ha igen, tal\u00e1n \u00e9rdekelne a t\u00f6bbi legenda is, melyeket a t\u00e9m\u00e1val kapcsolatos cikk\u00fcnkben \u00f6sszeszedt\u00fcnk: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/tenyek-es-mitoszok-a-gyumolcsokrolvvajon-meregtelenit-es-lehet-enni-fogyokura-alatt-delutan-es-este\/\" class=\"ek-link\">T\u00e9nyek \u00e9s m\u00edtoszok a gy\u00fcm\u00f6lcs\u00f6kr\u0151l: vajon m\u00e9regtelen\u00edt, \u00e9s lehet enni fogy\u00f3k\u00fara alatt \u00e9lut\u00e1n \u00e9s este?<\/a><\/strong><\/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\/09\/iStock-1069996668-1124x749.jpg\" alt=\"Mennyi gy\u00fcm\u00f6lcs\u00f6t fogyasszunk?\" class=\"wp-image-292415\" style=\"width:843px;height:562px\" title=\"Mennyi gy\u00fcm\u00f6lcs\u00f6t fogyasszunk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1069996668-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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=\"28763,29059,66439,93589,105634,105865\" ><\/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=\"A_gyumolcsok_vitamin-_es_asvanyi_anyag_tartalma\"><\/span>A gy\u00fcm\u00f6lcs\u00f6k vitamin- \u00e9s \u00e1sv\u00e1nyi anyag tartalma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most pedig n\u00e9zz\u00fck is, ami\u00e9rt itt vagyunk: hogy mennyi <strong>kal\u00f3ri\u00e1t, milyen makrot\u00e1panyagokat, vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat<\/strong> rejtenek az egyes gy\u00fcm\u00f6lcs\u00f6k. Minden gy\u00fcm\u00f6lcs eset\u00e9ben csak az aj\u00e1nlott napi adagol\u00e1s szempontj\u00e1b\u00f3l relev\u00e1ns \u00e1sv\u00e1nyi anyagokat \u00e9s vitaminokat fogjuk felsorolni. <strong>A felsorolt \u00e9rt\u00e9kek mindegyike \u00e1tlag\u00e9rt\u00e9k \u00e9s csup\u00e1n t\u00e1mpontk\u00e9nt szolg\u00e1l.<\/strong> Bizonyos gy\u00fcm\u00f6lcscsoportok fajai elt\u00e9r\u0151 \u00e9rt\u00e9keket mutathatnak, mely att\u00f3l is f\u00fcgg, hogy a sz\u00f3ban forg\u00f3 gy\u00fcm\u00f6lcs mennyire \u00e9rett.<\/p>\n\n\n\n<p>Plusz, semmilyen eg\u00e9szs\u00e9gre gyakorolt hat\u00e1sukat nem hagyjuk ki \u00e9s azokat a tippeket sem, hogy felhaszn\u00e1l\u00e1sukkal milyen finoms\u00e1gokat k\u00e9sz\u00edthet\u00fcnk.<\/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_Alma\"><\/span>1. Alma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>&#8220;Napi egy alma az orvost t\u00e1vol tartja&#8221; ezt a klis\u00e9t m\u00e1r ezerszer hallhattad. Csak hogy biztosra tudd, az, hogy te <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/alma\/\" class=\"ek-link\">alm\u00e1t <\/a>eszel nem garant\u00e1lja, hogy a j\u00f6v\u0151ben soha semmilyen eg\u00e9szs\u00e9g\u00fcgyi panaszod nem jelenik meg \u00fajra. Azonban annyi eg\u00e9szs\u00e9ges cucc van egy alm\u00e1ban, hogy t\u00e9nyleg olyan, mintha <strong>az eg\u00e9szs\u00e9ged v\u00e9delmi pajzsak\u00e9nt<\/strong> m\u0171k\u00f6dne.<\/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\">100 g alma t\u00e1panyag \u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 53 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 11,4 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 10,4 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>Zs\u00edr:<\/strong> 0,2 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 2,4 g<\/p>\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\">100 g alma vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/liposomal-c-vitamin-gymbeam.html\" class=\"ek-link\">C-vitamin<\/a>:<\/span> 4,6 mg<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/k2-vitamin-gymbeam.html\" class=\"ek-link\">K-vitamin<\/a>:<\/span> 2,2 mcg<\/li>\n\n\n\n<li>nyomokban tartalmaz m\u00e9g: B6-, B2-, A-, E-, B1-, B3-, B9- \u00e9s B5- vitaminokat is.<\/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\">100 g alma \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" class=\"ek-link\">k\u00e1lium<\/a>:<\/span> 107 mg<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9zium<\/a>:<\/span> 5 mg<\/li>\n\n\n\n<li>nyomokban tartalmaz m\u00e9g: r\u00e9z, mang\u00e1n, kalcium, foszfor \u00e9s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/vas-gymbeam.html\" class=\"ek-link\">vas <\/a>[14]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mi\u00e9rt j\u00f3 neked az alma?<\/h3>\n\n\n\n<p>Amellett, hogy rendk\u00edv\u00fcl \u00edzletes, magas <strong>antioxid\u00e1ns tartalma<\/strong> miatt is sz\u00f3t \u00e9rdemel, melyek meg\u00f3vj\u00e1k a sejteket az oxidat\u00edv stresszt\u0151l. Ha nagy m\u00e9rt\u00e9kben viszel be antioxid\u00e1nsokat, megel\u0151zheted a <strong>kr\u00f3nikus betegs\u00e9geket,<\/strong> s\u0151t a sejtjeid id\u0151 el\u0151tti el\u00f6reged\u00e9s\u00e9t is. <span style=\"color: #ff6600\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az almaev\u00e9st a <strong>sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak alacsonyabb kock\u00e1zat\u00e1val<\/strong> is \u00f6sszef\u00fcgg\u00e9sbe hozt\u00e1k m\u00e1r. Mikrot\u00e1panyagtartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en ez val\u00f3sz\u00edn\u0171leg a gy\u00fcm\u00f6lcs <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/almarost-gymbeam.html\" class=\"ek-link\">eg\u00e9szs\u00e9ges rosttartalm\u00e1nak<\/a><\/span> is k\u00f6sz\u00f6nhet\u0151, mely jelent\u0151s szerepet t\u00f6lt be a b\u00e9l mikrobi\u00f3j\u00e1m\u00e1ra n\u00e9zve. Ahogy azt m\u00e1r eml\u00edtett\u00fck, ennek pedig hat\u00e1sa van a <strong>fogy\u00e1sra, az immunrendszerre \u00e9s a ment\u00e1lis j\u00f3l\u00e9tre<\/strong>. Egyes tanulm\u00e1nyok azt is \u00e1ll\u00edtj\u00e1k, hogy ha mindennap elfogyasztunk egy \u00e1tlagos m\u00e9ret\u0171 (166 g) alm\u00e1t, a r\u00e1kot is megel\u0151zhetj\u00fck vele, de mindez k\u00fcl\u00f6n\u00f6sen a sz\u00e1j\u00fcreg- \u00e9s garatr\u00e1kra, a nyel\u0151cs\u0151-, b\u00e9l- \u00e9s g\u00e9ger\u00e1kra, valamint a mell- \u00e9s petef\u00e9szekr\u00e1kra vonatkozik. <span style=\"color: #ff6600\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alma eg\u00e9szs\u00e9gre gyakorolt, j\u00f3t\u00e9kony tulajdons\u00e1gai vitamin- \u00e9s \u00e1sv\u00e1nyi anyagtartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151k. Tal\u00e1n a legnagyobb b\u00fcszkes\u00e9g\u00e9nek kiv\u00e9telesen magas <strong>C-vitamin<\/strong> tartalma mondhat\u00f3, mely er\u0151s\u00edti az <strong>immunrendszert, az idegrendszert \u00e9s a szellemi \u00e1llapotot.<\/strong> R\u00e1ad\u00e1sul, a C-vitamin elengedhetetlen a mozg\u00e1sszervi rendszer\u00fcnk m\u0171k\u00f6d\u00e9s\u00e9hez, ugyanis n\u00e9lk\u00fcle nem alakulna ki a k\u00f6t\u0151sz\u00f6vetek elengedhetetlen r\u00e9sz\u00e9t k\u00e9pz\u0151 kollag\u00e9n sem. Mindemellett, az alma a <strong>f\u00e1radts\u00e1got \u00e9s kimer\u00fclts\u00e9get cs\u00f6kkent\u0151<\/strong> magn\u00e9ziumban is gazdag, illetve a megfelel\u0151 <strong>v\u00e9ralvad\u00e1st<\/strong> befoly\u00e1sol\u00f3 K-vitaminban. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sportol\u00f3k sz\u00e1m\u00e1ra a legnagyobb poz\u00edt\u00edvumot az alma <strong>k\u00e1lium- \u00e9s magn\u00e9ziumtartalma<\/strong> jelenti. Ezek az \u00e1sv\u00e1nyok ugyanis hozz\u00e1j\u00e1rulnak az izmok \u00e9s az idegrendszer norm\u00e1l m\u0171k\u00f6d\u00e9s\u00e9hez. \u00c9pp ez\u00e9rt nem meglep\u0151, hogy a k\u00e1liumot \u00e9s a magn\u00e9ziumot f\u0151k\u00e9nt azok keresik, akik szeretn\u00e9nek <strong>megszabadulni az<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/blog\/gorcsok-faradtsag-ingerlekenyseg-es-alvas-mit-befolyasol-meg-a-magnezium\/\" class=\"ek-link\">izomg\u00f6rcs\u00f6kt\u0151l<\/a>.<\/span><\/strong> Az alma sajnos k\u00f6zel sem tartalmaz annyit ezekb\u0151l az anyagokb\u00f3l, mint az egyes \u00e9trend-kieg\u00e9sz\u00edt\u0151k, viszont jelent\u0151sen hozz\u00e1seg\u00edthet a bevitel\u00fckh\u00f6z.<\/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\">Mit k\u00e9sz\u00edthet\u00fcnk alm\u00e1b\u00f3l?<\/h3>\n\n\n\n<p>Term\u00e9szetesen t\u00f6bbf\u00e9le alma l\u00e9tezik. Nagy val\u00f3sz\u00edn\u0171s\u00e9gel m\u00e9g a helyi boltban is nagy v\u00e1laszt\u00e9kban tal\u00e1lsz \u00edzben, \u00e1llagban, eg\u00e9szs\u00e9g\u00fcgyi tulajdons\u00e1gokban \u00e9s t\u00e1panyagprofilban elt\u00e9r\u0151 fajt\u00e1kat. A <strong>G\u00e1la alma<\/strong> pl. nagyon \u00e9des, \u00e9pp ez\u00e9rt t\u00f6k\u00e9letes \u00f6nmag\u00e1ban vagy gy\u00fcm\u00f6lcssal\u00e1t\u00e1kban. A <strong>Granny Smiths<\/strong> egy savasabb, s\u00fct\u00e9sre ide\u00e1lis v\u00e1ltozat. Ezzel ellent\u00e9tben, a <strong>Golden Delicious<\/strong> k\u00fcl\u00f6n\u00f6sen gazdag \u00edzvil\u00e1ggal \u00e9s kr\u00e9mes \u00e1llaggal rendelkezik. Term\u00e9szetesen, az, hogy mik\u00e9nt haszn\u00e1lod fel \u0151ket, teljesen rajtad m\u00falik. Viszont hoztunk neked p\u00e1r nagyszer\u0171, alm\u00e1s receptet, hogy inspir\u00e1ci\u00f3t gy\u0171jthess. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/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\">Pr\u00f3b\u00e1ld alm\u00e1val az al\u00e1bbi recepteket<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-puha-almas-pite-fahejas-illattal\/\" class=\"ek-link\">Puha fah\u00e9jas alm\u00e1s pite<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mennyei-es-konnyu-palacsintak-haromfelekeppen\/\" class=\"ek-link\">Alm\u00e1s palacsinta<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fermentalt-masnapos-zabkasa-diofelekkel-es-gyumolcsokkel\/\" class=\"ek-link\">Ferment\u00e1lt m\u00e1snapos zabk\u00e1sa di\u00f3f\u00e9l\u00e9kkel \u00e9s gy\u00fcm\u00f6lcs\u00f6kkel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ledus-almas-retes\/\" class=\"ek-link\">L\u00e9d\u00fas alm\u00e1s r\u00e9tes<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ledus-almas-makos-sutemeny\/\" class=\"ek-link\">L\u00e9d\u00fas alm\u00e1s-m\u00e1kos pite<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-zabsutemeny-almaval-es-mogyorovajjal\/\" class=\"ek-link\">Zabs\u00fcti alm\u00e1val \u00e9s f\u00f6ldimogyor\u00f3vajjal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egyszeru-almas-tekercs-turoval-dioval-fahejjal\/\" class=\"ek-link\">Egyszer\u0171 alm\u00e1s r\u00e9tes t\u00far\u00f3val, magvakkal \u00e9s fah\u00e9jjal<\/a><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1124x750.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz alm\u00e1val?\" class=\"wp-image-292430\" style=\"width:843px;height:563px\" title=\"Mit k\u00e9sz\u00edthetsz alm\u00e1val?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1295691658-2048x1366.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_Korte\"><\/span>2. K\u00f6rte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00f6rtef\u00e1k term\u00e9se a n\u00e9pszer\u0171s\u00e9g\u00e9t <strong>\u00edzletes, \u00e9des h\u00fas\u00e1nak<\/strong> k\u00f6sz\u00f6nhet\u0151 k\u00f6rte. Ez ut\u00f3bbi azonban fajt\u00e1t\u00f3l, valamint a betakar\u00edt\u00e1s \u00e9s a t\u00e1rol\u00e1sa id\u0151tartalm\u00e1t\u00f3l f\u00fcgg\u0151en v\u00e1ltoz\u00f3. A k\u00f6rte sz\u00e1mos eg\u00e9szs\u00e9ges s\u00fctiben vagy desszertben megtal\u00e1lhat\u00f3. A nagy kar\u00e1csonyrajong\u00f3k pedig minden bizonnyal el sem tudj\u00e1k k\u00e9pzelni a t\u00e9li v\u00e1s\u00e1rokat karamelliz\u00e1lt k\u00f6rte n\u00e9lk\u00fcl.<\/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\">100 g k\u00f6rte t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 58,3 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 12,4 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 9,8 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 0,4 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,1 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost: <\/strong>3,1 g<\/p>\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\">100 g k\u00f6rte vitamintartalma:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C-vitamin: 4,2 mg<\/li>\n\n\n\n<li>K-vitamin: 4,5 mcg<\/li>\n\n\n\n<li>B9-vitamin: 7 mcg<\/li>\n\n\n\n<li>nyomokban: E-, B1-, B2-, B2, B3-, \u00e9s B6-vitamin<\/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\">100 g \u00e1sv\u00e1nyi anyag tartalma: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>k\u00e1lium: 119 mg<\/li>\n\n\n\n<li>magn\u00e9zium: 7 mg<\/li>\n\n\n\n<li>nyomokban: mang\u00e1n, foszfor, vas, kalcium \u00e9s cink. <span style=\"color: #ff6600\">[17]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mi\u00e9rt j\u00f3 a k\u00f6rte?<\/h3>\n\n\n\n<p>A k\u00f6rte <strong>flavonoidokban<\/strong> \u00e9s az alm\u00e1hoz hasonl\u00f3an, az <strong>oxidat\u00edv stressz elleni k\u00fczdelemben<\/strong>, valamint a sejtek el\u00f6reged\u00e9s\u00e9nek lelass\u00edt\u00e1s\u00e1ban fontos szereppel b\u00edr\u00f3 <strong>antioxid\u00e1nsokban<\/strong> gazdag. M\u00e9g egy 8 h\u00f3napra elrakt\u00e1rozott k\u00f6rt\u00e9ben is kimutatt\u00e1k az antioxid\u00e1nsokat, sz\u00f3val nyugodtan tegy\u00e9l el egy j\u00f3 adagot a kamr\u00e1dban. Az viszont meglephet, hogy a k\u00f6rte a <strong>2-es t\u00edpus\u00fa cukorbetegs\u00e9ggel \u00f6sszef\u00fcgg\u0151 hiperglik\u00e9mi\u00e1ra \u00e9s magas v\u00e9rnyom\u00e1sra<\/strong> is pozit\u00edvan hat. V\u00e9g\u00fcl, \u00e9rdemes megeml\u00edteni, hogy r\u00e9gebben a m\u00e1snaposs\u00e1g el\u0171z\u00e9s\u00e9re, a k\u00f6h\u00f6g\u00e9s felold\u00e1s\u00e1ra \u00e9s sz\u00e9kreked\u00e9sre is alkalmazt\u00e1k. <span style=\"color: #ff6600\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6rte akt\u00edv szerepe a belek eg\u00e9szs\u00e9g\u00e9ben legf\u0151k\u00e9ppen magas \u00e9lelmi rosttartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151, melynek<strong> 71%-a oldhatatlan, m\u00edg a marad\u00e9k 29% oldhat\u00f3 rostokb\u00f3l \u00e1ll.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az oldhatatlan \u00e9lelmi rost megn\u00f6veli t\u00e9rfogat\u00e1t a belekben \u00e9s felgyors\u00edtja az em\u00e9szt\u00e9si folyamatot. Ez a t\u00edpus\u00fa \u00e9lelmi rost rendk\u00edv\u00fcl fontos <strong>a sz\u00e9kreked\u00e9s, a szab\u00e1lytalan sz\u00e9klet\u00fcr\u00edt\u00e9s, valamint a vastag- \u00e9s v\u00e9gb\u00e9lr\u00e1k megel\u0151z\u00e9se miatt.<\/strong><\/li>\n\n\n\n<li>Az oldhat\u00f3 rost ellenben prebiotikumk\u00e9nt szolg\u00e1l a belekben. A prebiotikumok egy\u00fcttese t\u00e1pl\u00e1l\u00e9kot biztos\u00edt az em\u00e9szt\u0151rendszerben \u00e9l\u0151sk\u00f6d\u0151 hasznos bakt\u00e9riumoknak. R\u00e1ad\u00e1sul, amint ez a rost v\u00edzzel vegy\u00fcl, sokszoros\u00e1ra n\u0151 a t\u00e9rfogata, ez\u00e1ltal lelassul a gyomor ki\u00fcr\u00edt\u00e9se \u00e9s <strong>ev\u00e9s ut\u00e1n sokkal hosszabb ideig \u00e9rzed tele magad.<\/strong>&nbsp;Ha pedig fogy\u00f3zol, ez mindenk\u00e9pp nagy seg\u00edts\u00e9g lesz.<span style=\"color: #ff6600\"> [21]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f6rte emberi testre gyakorolt kecsegtet\u0151 hat\u00e1sai gazdag vitamin- \u00e9s \u00e1sv\u00e1nyi anyag tartalm\u00e1nak is k\u00f6sz\u00f6nhet\u0151. A <strong>C-vitamin p\u00e9ld\u00e1ul er\u0151s\u00edti az immunrendszert \u00e9s serkenti a kollag\u00e9ntermel\u00e9st.<\/strong> Ne feledkezz\u00fcnk meg azonban a r\u00e9zr\u0151l sem, mely kedvez\u0151en befoly\u00e1solja az energia metabolizmust, a k\u00f6t\u0151sz\u00f6vetek eg\u00e9szs\u00e9g\u00e9t \u00e9s az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9t, illetve extra v\u00e9delmet ny\u00fajt az oxidat\u00edv stressz elleni k\u00fczdelemben. Mindemellett, k\u00fcl\u00f6n\u00f6sen a n\u0151k sz\u00e1m\u00e1ra j\u00f3 h\u00edr, hogy <strong>gondoskodik a haj eg\u00e9szs\u00e9g\u00e9r\u0151l \u00e9s a b\u0151r pigment\u00e1ci\u00f3j\u00e1r\u00f3l.<\/strong> <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthetsz k\u00f6rt\u00e9vel?<\/h3>\n\n\n\n<p>Az alm\u00e1hoz hasonl\u00f3an a k\u00f6rte is sz\u00e1mos m\u00f3don felhaszn\u00e1lhat\u00f3 a konyh\u00e1ban. Mag\u00e1ban is nagyon finom, de gy\u00fcm\u00f6lcsl\u00e9k\u00e9nt vagy smoothiek\u00e9nt is helyt \u00e1ll. Emellett, teheted a zabk\u00e1s\u00e1dra is vagy beles\u00fctheted \u00edzletes s\u00fctikbe. Na \u00e9s mit sz\u00f3ln\u00e1l egy fincsi k\u00f6rt\u00e9s morzsas\u00fctihez? <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/2-tipp-gyumolcsos-fitt-kalacsra-melyek-felesleges-kaloria-mentesek\/\" class=\"ek-link\">K\u00f6nny\u0171 recept\u00fcnk alapj\u00e1n<\/a><\/span> b\u00e1rki megtudja csin\u00e1lni.<\/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\/09\/iStock-1046484894-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz k\u00f6rt\u00e9vel?\" class=\"wp-image-292444\" style=\"width:843px;height:562px\" title=\"Mit k\u00e9sz\u00edthetsz k\u00f6rt\u00e9vel?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1046484894-2048x1365.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=\"3_Banan\"><\/span>3. Ban\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ki ne szeretn\u00e9 az \u00e9des ban\u00e1nt, melyek plusz \u00edzt ad minden desszertnek? Na, de v\u00e1rj, m\u00edg el nem olvasod, hogy emellett tulajdonk\u00e9ppen milyen fontos mikrot\u00e1panyagokat rejt.<\/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\">100 g ban\u00e1n t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 93 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 20,2 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 12,2 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 1,1 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 2,6 g<\/p>\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\">100 g ban\u00e1n vitamintartalma:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B6-vitamin: 0,4 mg<\/li>\n\n\n\n<li>C-vitamin: 8,7 mg<\/li>\n\n\n\n<li>B9-vitamin: 20 mcg<\/li>\n\n\n\n<li>B2-vitamin: 0,1 mg<\/li>\n\n\n\n<li>nyomokban: B3-, B5 \u00e9s B1-vitaminok<\/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\">100 g ban\u00e1n \u00e1sv\u00e1nyi anyagtartalma:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mang\u00e1n: 0,3 mg<\/li>\n\n\n\n<li>k\u00e1lium: 358 mg<\/li>\n\n\n\n<li>magn\u00e9zium: 27 mg<\/li>\n\n\n\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>nyomokban: foszfor, k\u00e1lcium, vas, cink \u00e9s szel\u00e9n <span style=\"color: #ff6600\">[22]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mi\u00e9rt eg\u00e9szs\u00e9ges a ban\u00e1n?<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/liofilizalt-banan-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">ban\u00e1n<\/span> <\/a>rengeteg olyan bioakt\u00edv vegy\u00fcletet, t\u00f6bbek k\u00f6zt <strong>fenolokat, karotinokat, biog\u00e9n aminokat vagy fitoszterolokat<\/strong> tartalmaz, melyeknek t\u00falz\u00e1s n\u00e9lk\u00fcl hadseregnyi pozit\u00edvuma van az eg\u00e9szs\u00e9gre n\u00e9zve. A h\u00fasa <strong>magas antioxid\u00e1ns potenci\u00e1llal<\/strong>, valamint <strong>daganatellenes tulajdons\u00e1gokkal<\/strong> rendelkez\u0151 \u00f6sszetev\u0151ket tartalmaz. A ban\u00e1nfogyaszt\u00e1s a v\u00e9r koleszterinszintj\u00e9t is rendben tartja. Ezen fel\u00fcl, magas rosttartalmuk miatt az em\u00e9szt\u0151rendszer sz\u00e1m\u00e1ra is kifejezetten hasznosak. <span style=\"color: #ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ami az \u00e1sv\u00e1nyi anyagokat illeti, a ban\u00e1n k\u00f6ztudottan az egyik legjobb <a href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">k\u00e1lium<\/span>forr\u00e1s<\/strong><\/a>. M\u00e1r kutat\u00e1sok is kimutatt\u00e1k, hogy nagy mennyis\u00e9g\u0171 k\u00e1lium bevitele eset\u00e9n kisebb es\u00e9llyel alakulhatnak ki sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, valamint sztr\u00f3k. R\u00e1ad\u00e1sul, kedvez\u0151en hat az idegrendszerre, az izmok m\u0171k\u00f6d\u00e9s\u00e9re \u00e9s seg\u00edt szinten tartani a v\u00e9rnyom\u00e1st. M\u00e1sr\u00e9szt, a <strong>mang\u00e1n meg\u00f3vja a sejteket az oxidat\u00edv stresszt\u0151l \u00e9s er\u0151s\u00edti a csontokat.<\/strong> Ha pedig az immunrendszerednek adn\u00e1l egy er\u0151s\u00edt\u0151 l\u00f6ketet, a ban\u00e1n t\u00f6k\u00e9letes v\u00e1laszt\u00e1s, ugyanis nagy mennyis\u00e9g\u0171 <strong>C-vitamin<\/strong> tal\u00e1lhat\u00f3 benne.<span style=\"color: #ff6600\"> [15] [24]<\/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\">Mit k\u00e9sz\u00edthetsz ban\u00e1nb\u00f3l?<\/h3>\n\n\n\n<p>A ban\u00e1n sz\u00e1mos fitness influenszer eg\u00e9szs\u00e9ges reggelijeinek f\u0151 \u00f6sszetev\u0151je \u00e9s, mint azt nagyon j\u00f3l tudjuk, \u00f6nmag\u00e1ban is nagyon lehet szeretni. Csak dobj r\u00e1 egy kev\u00e9s <a href=\"https:\/\/gymbeam.hu\/kesudiovaj-gymbeam.html\" target=\"_blank\" aria-label=\"kesuvajat  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kesuvajat<\/span> <\/a>\u00e9s \u00e9lvezd az <strong>\u00edzek robban\u00e1st.<\/strong> Term\u00e9szetesen, s\u00fcti s\u00fct\u00e9shez, palacsint\u00e1khoz \u00e9s m\u00e1s \u00e9dess\u00e9gekhez is ugyanolyan mennyei.<\/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\">Pr\u00f3b\u00e1ld ki az al\u00e1bbi isteni, ban\u00e1nos recepteket<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\">mole-cake<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-elefantkonnycsepp-csokoladebol-bananbol-es-turokrembol\/\" class=\"ek-link\">Elef\u00e1ntk\u00f6nnycsepp csokol\u00e1d\u00e9b\u00f3l, ban\u00e1nb\u00f3l \u00e9s t\u00far\u00f3kr\u00e9mb\u0151l<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bananos-zabos-palacsinta\/\" class=\"ek-link\">Zabpalacsinta ban\u00e1nnal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bananos-zabos-palacsinta\/\" class=\"ek-link\">Ford\u00edtott ban\u00e1nos s\u00fcti k\u00f3kusszal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-fank-banannal-es-csokiszosszal\/\" class=\"ek-link\">Feh\u00e9rj\u00e9s f\u00e1nk ban\u00e1nnal \u00e9s csokisz\u00f3sszal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-banankenyer-feherjevel-es-magvajjal\/\" class=\"ek-link\">Veg\u00e1n ban\u00e1nkeny\u00e9r feh\u00e9rj\u00e9vel \u00e9s magvajjal<\/a><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz ban\u00e1nb\u00f3l?\" class=\"wp-image-292458\" style=\"width:843px;height:562px\" title=\"Mit k\u00e9sz\u00edthetsz ban\u00e1nb\u00f3l?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1311100000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bogyos_gyumolcsok\"><\/span>4. Bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cdgy h\u00edvjuk az \u00f6sszes olyan apr\u00f3 bogy\u00f3t, melyet egy erdei s\u00e9ta mellett saj\u00e1t kert\u00fcnkben vagy a helyi szupermarket polcain is megtal\u00e1lunk. A bogy\u00f3s gy\u00fcmik szuper\u00fcl mutatnak desszertek tetej\u00e9n \u00e9s emellett <strong>nagyszer\u0171 az \u00edz\u00fck is. <\/strong>Enn\u00e9l is fontosabb azonban, hogy tele vannak <strong>\u00e9lelmi rostokkal \u00e9s a szervezet eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9hez sz\u00fcks\u00e9ges, egy\u00e9b alkot\u00f3elemekkel.<\/strong> Mindez, t\u00f6bb mint elegend\u0151 ok arra, hogy rendszeresen fogyasszuk \u0151ket. Sz\u00f3val, milyen t\u00e1panyagokat tal\u00e1lunk az <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/liofilizalt-eper-gymbeam.html\" class=\"ek-link\">eperben<\/a>, a <a href=\"https:\/\/gymbeam.hu\/liofilizalt-malna-gymbeam.html\" class=\"ek-link\">m\u00e1ln\u00e1ban<\/a> \u00e9s az <a href=\"https:\/\/gymbeam.hu\/liofilizalt-afonya-gymbeam.html\" class=\"ek-link\">\u00e1fony\u00e1ban<\/a>?<\/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<h3 class=\"wp-block-heading\">Eper<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">100 g eper t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 32 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 5,7 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok 4,9 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 2 g<\/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\">100 g eper vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C-vitamin: 58,8 mg<\/li>\n\n\n\n<li>B9-vitamin: 24 mcg<\/li>\n\n\n\n<li>K-vitamin: 2,2 mcg<\/li>\n\n\n\n<li>nyomokban: B6-, B3-, B1-, E-, B2- \u00e9s B5-vitaminok.<\/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\">100 g eper \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mang\u00e1n: 0,4 mg<\/li>\n\n\n\n<li>k\u00e1lium: 153 mg<\/li>\n\n\n\n<li>magn\u00e9zium: 13 mg<\/li>\n\n\n\n<li>nyomokban: kalcium, vas, foszfor \u00e9s r\u00e9z <span style=\"color: #ff6600\">[25]<\/span><\/li>\n<\/ul>\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\">\u00c1fonya<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">100 g \u00e1fonya t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 59 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 12,1 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 10 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 2,4 g<\/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\">100 g \u00e1fonya vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K-vitamin: 19,3 mcg<\/li>\n\n\n\n<li>C-vitamin: 9,7 mg<\/li>\n\n\n\n<li>B6-vitamin: 0,1 mg<\/li>\n\n\n\n<li>E-vitamin: 0,6 mg<\/li>\n\n\n\n<li>nyomokban: B1-, B2- \u00e9s B3-vitaminok<\/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\">100 g \u00e1fonya \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mang\u00e1n: 0,3 mg<\/li>\n\n\n\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>k\u00e1lium: 77 mg<\/li>\n\n\n\n<li>vas: 0,3 mg<\/li>\n\n\n\n<li>nyomokban: kalcium, magn\u00e9zium, foszfor \u00e9s cink <span style=\"color: #ff6600\">[26]<\/span><\/li>\n<\/ul>\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\">M\u00e1lna<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">100 g m\u00e1lna t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 46 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 5,4 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 4,4 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 1,2 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 6,5 g<\/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\">100 g m\u00e1lna vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C-vitamin: 26,2 mg<\/li>\n\n\n\n<li>K-vitamin: 7,8 mcg<\/li>\n\n\n\n<li>B9-vitamin: 21 mcg<\/li>\n\n\n\n<li>E-vitamin: 0,9 mg<\/li>\n\n\n\n<li>nyomokban: B6-, B5- \u00e9s B3-vitamin<\/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\">100 g m\u00e1lna \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mang\u00e1n: 0,7 mg<\/li>\n\n\n\n<li>magn\u00e9zium: 22 mg<\/li>\n\n\n\n<li>vas: 0,7 mg<\/li>\n\n\n\n<li>k\u00e1lium: 151 mg<\/li>\n\n\n\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>nyomokban: cink, foszfor \u00e9s kalcium <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mi\u00e9rt lehet j\u00f3 sz\u00e1modra az eper, a m\u00e1lna vagy az \u00e1fonya?<\/h3>\n\n\n\n<p>Minden bogy\u00f3s gy\u00fcm\u00f6lcsr\u0151l elmondhat\u00f3, hogy kiemelked\u0151 m\u00e9rt\u00e9kben tartalmaz <strong>antioxid\u00e1nsokat<\/strong>, melyek, mint m\u00e1r mondtuk, <strong>hozz\u00e1j\u00e1rulnak az oxidat\u00edv stressz cs\u00f6kkent\u00e9s\u00e9hez<\/strong> a testben. Ez\u00e9rt is sorolj\u00e1k \u0151ket gyakran a szuper\u00e9lelmiszerek k\u00f6z\u00e9. Megfelel\u0151 mennyis\u00e9g\u0171 bogy\u00f3s gy\u00fcm\u00f6lcs fogyaszt\u00e1s\u00e1val <strong>kevesebb az es\u00e9ly a r\u00e1k k\u00fcl\u00f6nb\u00f6z\u0151 fajt\u00e1inak kialakul\u00e1s\u00e1ra.<\/strong> Mindezen fel\u00fcl, magas \u00e9lelmi rosttartalommal is b\u00fcszk\u00e9lkednek, melyek biztos\u00edtj\u00e1k az eg\u00e9szs\u00e9ges b\u00e9lmikrobi\u00f3m\u00e1t \u00e9s, ahogy azt j\u00f3l tudjuk, ez\u00e1ltal a <strong>fogy\u00e1s is k\u00f6nnyebben megy<\/strong>, hiszen ak\u00e1r \u00f3r\u00e1kra eltel\u00edt\u0151d\u00fcnk.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[31\u201332]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kutat\u00e1sok sor\u00e1n azt is bebizony\u00edtott\u00e1k, hogy ha rendszeresen fogyasztunk bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6ket, a <strong>koleszterinszint\u00fcnkkel sem lesz gondunk.<\/strong> Az \u00e1fonya emellett egy antocianin \u00e9s a mem\u00f3ria fejleszt\u00e9s\u00e9re is alkalmazz\u00e1k. A bogy\u00f3s finoms\u00e1gokban nagy mennyis\u00e9gben el\u0151fordulnak fenolsavak \u00e9s flavonoidok is, pl. antocianinok, flavonolok \u00e9s tanninok. A felsorolt anyagok sz\u00e1mos j\u00f3t\u00e9kony hat\u00e1ssal b\u00edrnak az eg\u00e9szs\u00e9gre, <strong>pl. cs\u00f6kkentik a gyullad\u00e1sokat, illetve a sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9seket.<\/strong> K\u00e9ts\u00e9g sem f\u00e9r hozz\u00e1, mennyire fontos, hogy rendszeres r\u00e9sz\u00e9t k\u00e9pezz\u00e9k az \u00e9trend\u00fcnknek.<span style=\"color: #ff6600\">[33\u201334] [41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00e9ged is \u00e9rdekel az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d, <strong>a felsorolt gy\u00fcm\u00f6lcs\u00f6kben l\u00e9v\u0151 rengeteg vitaminnak \u00e9s \u00e1sv\u00e1nyi anyagnak biztos, hogy te is \u00f6r\u00fclsz majd.<\/strong> Az erdei gy\u00fcm\u00f6lcs\u00f6k pl. f\u0151k\u00e9nt magas C-vitamintartalmukr\u00f3l ismertek, mely <strong>er\u0151s\u00edti az immunrendszert, biztos\u00edtja bizonyos ment\u00e1lis k\u00e9pess\u00e9gek megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s megv\u00e9di a sejteket az oxidat\u00edv stresszt\u0151l.<\/strong> Mindemellett, a bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k t\u00e1panyagprofilj\u00e1ban szembet\u0171n\u0151 lehet a megfelel\u0151 v\u00e9ralvad\u00e1st biztos\u00edt\u00f3, csonter\u0151s\u00edt\u0151 K-vitamin, de ott van m\u00e9g a B9 is. Pozit\u00edvuma, hogy terhess\u00e9g sor\u00e1n serkenti az \u00faj sz\u00f6vetek n\u00f6veked\u00e9s\u00e9t, hozz\u00e1j\u00e1rul a megfelel\u0151 v\u00e9rk\u00e9pz\u00e9shez, fejleszti a ment\u00e1lis k\u00e9pess\u00e9geinket, er\u0151s\u00edti az immunrendszert \u00e9s v\u00e9gs\u0151 soron, <strong>cs\u00f6kkenti a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c1sv\u00e1nyi anyag tartalmukat illet\u0151en, a bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k t\u00f6bbek k\u00f6zt k\u00e1liumban gazdagok. A k\u00e1lium f\u0151k\u00e9nt sportol\u00f3k k\u00f6r\u00e9ben \u00f6rvend nagy n\u00e9pszer\u0171s\u00e9gnek tekintve, hogy <strong>megfelel\u0151en m\u0171k\u00f6dteti az immunrendszert \u00e9s az izmokat.<\/strong> S\u0151t, a v\u00e9rnyom\u00e1st is szinten tartja. A m\u00e1sik kulcsj\u00e1t\u00e9kos az energia metabolizmust el\u0151seg\u00edt\u0151 mang\u00e1n, mely egyidej\u0171leg megv\u00e9di a sejteket az oxidat\u00edv stresszt\u0151l.<span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthetsz bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kb\u0151l?<\/h3>\n\n\n\n<p>Ak\u00e1r mag\u00e1ban, ak\u00e1r egy fog\u00e1s r\u00e9szek\u00e9nt fogyasztod \u0151ket, biztos, hogy <strong>rendk\u00edv\u00fcli \u00edz\u00fckkel<\/strong> feldobj\u00e1k majd az \u00e9tkez\u00e9sed. Itt van p\u00e1r recept, melyekben a bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k n\u00e9lk\u00fcl\u00f6zhetetlen \u00f6sszetev\u0151nek sz\u00e1m\u00edtanak.<\/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\">Pr\u00f3b\u00e1ld ki az al\u00e1bbi \u00edzletes recepteket eperrel, m\u00e1ln\u00e1val \u00e9s \u00e1fony\u00e1val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-turo-alapu-erdei-gyumolcsos-panna-cotta\/\" class=\"ek-link\">T\u00far\u00f3 alap\u00fa, erdei gy\u00fcm\u00f6lcs\u00f6s panna cotta<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-chia-magos-hazi-eperdzsem\/\" class=\"ek-link\">H\u00e1zi eperdzsem chia maggal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egyszeru-epres-suti-zablisztbol\/\" class=\"ek-link\">Egyszer\u0171 epres s\u00fcti zablisztb\u0151l<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egyszeru-epres-suti-zablisztbol\/\" class=\"ek-link\">Fagyasztott joghurt gy\u00fcm\u00f6lcs\u00f6kkel, csokival, granol\u00e1val \u00e9s magvakkal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-turos-sajttorta-malnaval\/\" class=\"ek-link\">S\u00fct\u00e9s n\u00e9lk\u00fcli t\u00far\u00f3s sajttorta m\u00e1ln\u00e1val<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-gyumolcsos-jegkrem-3-fele-keppen\/\" class=\"ek-link\">H\u00e1zi, gy\u00fcm\u00f6lcs\u00f6s j\u00e9gkr\u00e9m 3-f\u00e9lek\u00e9ppen<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-barackos-sajttorta-ropogos-mandulaval\/\" class=\"ek-link\">Feh\u00e9rj\u00e9s chia puding m\u00e1ln\u00e1val<\/a><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2000\" height=\"1334\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited.jpg\" alt=\"Pr\u00f3b\u00e1ld ki az al\u00e1bbi \u00edzletes recepteket eperrel, m\u00e1ln\u00e1val \u00e9s \u00e1fony\u00e1val\" class=\"wp-image-294269\" style=\"width:843px\" title=\"Pr\u00f3b\u00e1ld ki az al\u00e1bbi \u00edzletes recepteket eperrel, m\u00e1ln\u00e1val \u00e9s \u00e1fony\u00e1val\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited.jpg 2000w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-864509344-edited-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Csonthejasok\"><\/span>5. Csonth\u00e9jasok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u00e9pd le, szedd sz\u00e9t \u00e9s fogyaszd. Hab\u00e1r nem igaz\u00e1n hasonl\u00edtanak, a barack, a cseresznye \u00e9s a szilva mind a csonth\u00e9jasok csal\u00e1dj\u00e1ba tartoznak. <strong>M\u00e1s a m\u00e9ret\u00fck, a form\u00e1juk \u00e9s a sz\u00edn\u00fck.<\/strong> N\u00e9zz\u00fcnk r\u00e1 kicsit k\u00f6zelebbr\u0151l a t\u00e1panyagprofiljukra.<\/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<h3 class=\"wp-block-heading\">Cseresznye<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">100 g cseresznye t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 66 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 13,9 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 12,8 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 1,1 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,2 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 2,1 g<\/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\">100 g cseresznye vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C-vitamin: 7 mg<\/li>\n\n\n\n<li>K-vitamin: 2,1 mcg<\/li>\n\n\n\n<li>nyomokban: B1-, B2-, B5- \u00e9s B6 vitaminok<\/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\">100 g cseresznye \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>k\u00e1lium: 222 mg<\/li>\n\n\n\n<li>mang\u00e1n: 0,1 mg<\/li>\n\n\n\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>magn\u00e9zium: 11 mg<\/li>\n\n\n\n<li>nyomokban: vas, foszfor, kalcium <span style=\"color: #ff6600\">[28]<\/span><\/li>\n<\/ul>\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\">Szilva<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">100 g szilva t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 48 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 10 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 9,9 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 0,7 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,3 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 1,4 g<\/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\">100 g szilva vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C-vitamin: 9,5 mg<\/li>\n\n\n\n<li>K-vitamin: 6,4 mcg<\/li>\n\n\n\n<li>A-vitamin: 345 IU<\/li>\n\n\n\n<li>nyomokban: B1-, B2- \u00e9s B3-vitaminok<\/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\">100 g szilva \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>k\u00e1lium: 157 mg<\/li>\n\n\n\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>mang\u00e1n: 0,1 mg<\/li>\n\n\n\n<li>nyomokban: magn\u00e9zium, foszfor <span style=\"color: #ff6600\">[29]<\/span><\/li>\n<\/ul>\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\">S\u00e1rgabarack<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">100 g s\u00e1rgabarack t\u00e1p\u00e9rt\u00e9kei<\/h3>\n\n\n\n<p><strong>Energia:<\/strong> 50 kcal<\/p>\n\n\n\n<p><strong>Sz\u00e9nhidr\u00e1t:<\/strong> 9,2 g<\/p>\n\n\n\n<p>ebb\u0151l cukrok: 9,2 g<\/p>\n\n\n\n<p><strong>Feh\u00e9rje:<\/strong> 1,4 g<\/p>\n\n\n\n<p><strong>Zs\u00edrok:<\/strong> 0,4 g<\/p>\n\n\n\n<p><strong>\u00c9lelmi rost:<\/strong> 2 g<\/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\">100 g s\u00e1rgabarack vitamintartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A-vitamin: 1926 IU<\/li>\n\n\n\n<li>C-vitamin: 10 mg<\/li>\n\n\n\n<li>E-vitamin: 0,9 mg<\/li>\n\n\n\n<li>K-vitamin: 3,3 mcg<\/li>\n\n\n\n<li>nyomokban: B1-, B2-, B3-, B5-, B6- \u00e9s B9-vitaminok<\/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\">100 g s\u00e1rgabarack \u00e1sv\u00e1nyi anyag tartalma<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>k\u00e1lium: 259 mg<\/li>\n\n\n\n<li>r\u00e9z: 0,1 mg<\/li>\n\n\n\n<li>mang\u00e1n: 0,1 mg<\/li>\n\n\n\n<li>nyomokban: vas, magn\u00e9zium \u00e9s foszfor <span style=\"color: #ff6600\">[30]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mi\u00e9rt \u00e9rdemes csereszny\u00e9t, szilv\u00e1t \u00e9s barackot fogyasztani?<\/h3>\n\n\n\n<p>Az eddig vitatott gy\u00fcm\u00f6lcs\u00f6khoz hasonl\u00f3an a csonth\u00e9jasok sem szer\u00e9nykedhetnek a szervezetben fontos szerepet j\u00e1tsz\u00f3 <strong>antioxid\u00e1ns tartalmuk<\/strong> miatt. Amellett, hogy cs\u00f6kkentik az oxidat\u00edv stresszt, fogyaszt\u00e1sukkal megel\u0151zhet\u0151k <strong>a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, a gyullad\u00e1sok<\/strong> \u00e9s bizonyos pontig, <strong>a r\u00e1k egyes t\u00edpusai is.<\/strong> Ahogy pedig azt mind tudjuk, a betegs\u00e9gek megel\u0151z\u00e9s\u00e9hez sosem lehet eleget tenni, teh\u00e1t nem \u00e1rt, ha n\u00e9h\u00e1ny csonth\u00e9jast is beiktatunk az \u00e9trend\u00fcnkbe. <span style=\"color: #ff6600\">[35\u201337]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>szilv\u00e1nak<\/strong> nagyon k\u00fcl\u00f6nleges szerepe van az emberi testben. Tanulm\u00e1nyok szerint ugyanis<strong> cs\u00f6kkenti a v\u00e9rnyom\u00e1st \u00e9s seg\u00edt lek\u00fczdeni a sz\u00e9kreked\u00e9st.<\/strong> Egy vizsg\u00e1lat sor\u00e1n \u00f6sszehasonl\u00edtott\u00e1k a szilv\u00e1t \u00e9s a n\u00e9pszer\u0171 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-psyllium-gymbeam.html\" class=\"ek-link\">\u00fatif\u00fcvet<\/a><\/span>, el\u0151bbi pedig klasszisokkal jobban teljes\u00edtett. A barack is komoly hat\u00e1ssal van az em\u00e9szt\u0151rendszerre. Rendszere fogyaszt\u00e1s\u00e1val t\u00f6bbek k\u00f6zt a <strong>nyel\u0151cs\u0151 reflux<\/strong> is enyh\u00edthet\u0151.. Mindemellett, az A-vitamin el\u0151fut\u00e1r\u00e1nak nevezett b\u00e9ta-karotinnal is tele van, mely t\u00f6bbek k\u00f6zt, az eg\u00e9szs\u00e9ges b\u0151r\u00e9rt felel. <span style=\"color: #ff6600\">[38\u201340]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A csonth\u00e9jasokra vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok sz\u00e9les sk\u00e1l\u00e1ja jellemz\u0151. A bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kh\u00f6z hasonl\u00f3an, a csonth\u00e9jasokban is sz\u00e9p sz\u00e1mmal tal\u00e1lunk <strong>A- \u00e9s K-vitamint<\/strong>, melyek l\u00e9tfontoss\u00e1g\u00faak a megfelel\u0151 v\u00e9ralvad\u00e1shoz. M\u00e9g egyszer kiemeln\u00e9nk, hogy ezek a gy\u00fcm\u00f6lcs\u00f6k nagy mennyis\u00e9gben tartalmazz\u00e1k a sz\u00e1mos testi funkci\u00f3hoz elengedhetetlen <strong>mang\u00e1nt, k\u00e1liumot \u00e9s rezet<\/strong> is. A r\u00e9z p\u00e9ld\u00e1ul az eg\u00e9szs\u00e9ges <strong>immunrendszer<\/strong>, illetve a b\u0151r- \u00e9s hajpigment\u00e1ci\u00f3 kulcsa, de \u00f3ri\u00e1si jelent\u0151s\u00e9ge van annak is, hogy vasat sz\u00e1ll\u00edt a testben. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthetsz csonth\u00e9jasokb\u00f3l?<\/h3>\n\n\n\n<p>A csonth\u00e9jas gy\u00fcm\u00f6lcs\u00f6k \u00e1ltal\u00e1ban a k\u00f6z\u00e9p-eur\u00f3pai konyh\u00e1kra jellemz\u0151k, ahol egyszer\u0171 keleszt\u00e9s\u0171 pit\u00e9kben \u00e9s s\u00fctem\u00e9nyekben haszn\u00e1lj\u00e1k alapanyagk\u00e9nt. Term\u00e9szetesen, isteni, eg\u00e9szs\u00e9ges nasik lehetnek szeletelve vagy smoothieban is. Inspir\u00e1ci\u00f3k\u00e9rt csekkold a receptjeinket.<\/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\">Pr\u00f3b\u00e1ld ki ezeket a recepteket csereszny\u00e9vel, szilv\u00e1val \u00e9s barackkal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szilvas-bogres-suti-reggelire\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Szilv\u00e1s b\u00f6gr\u00e9s s\u00fcti reggelire<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-szilvas-morzsasuti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ropog\u00f3s szilv\u00e1s morzsas\u00fcti<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kajszibarackos-bogres-suti-frissito-izzel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kajszibarackos b\u00f6gr\u00e9s s\u00fcti friss\u00edt\u0151 \u00edzzel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-barackos-sajttorta-ropogos-mandulaval\/\" target=\"_blank\" aria-label=\"Barackos sajttorta ropog\u00f3s mandul\u00e1val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Barackos sajttorta ropog\u00f3s mandul\u00e1val<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kokuszos-sargabarackos-golyok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">S\u00fct\u00e9s n\u00e9lk\u00fcli k\u00f3kuszos-s\u00e1rgabarackos goly\u00f3k<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-clafoutis-francia-cseresznyes-pite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Clafoutis: francia csereszny\u00e9s pite<\/a><\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-1124x749.jpg\" alt=\"Pr\u00f3b\u00e1ld ki ezeket a recepteket csereszny\u00e9vel, szilv\u00e1val \u00e9s barackkal\" class=\"wp-image-292488\" title=\"Pr\u00f3b\u00e1ld ki ezeket a recepteket csereszny\u00e9vel, szilv\u00e1val \u00e9s barackkal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1315451307-2048x1365.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=\"Utravalo_uzenet\"><\/span>\u00datraval\u00f3 \u00fczenet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy az a cikkb\u0151l is kider\u00fcl, a gy\u00fcm\u00f6lcs\u00f6ket nem csak <strong>\u00e9des \u00edz\u00fck<\/strong> teszi n\u00e9pszer\u0171v\u00e9. <strong>Alacsony kal\u00f3riatartalmuk, magas rost-, antioxid\u00e1ns-, vitamin- \u00e9s \u00e1sv\u00e1nyi anyag tartalmuk<\/strong> miatt joggal van hely\u00fck minden eg\u00e9szs\u00e9ges di\u00e9t\u00e1ban. \u00c9pp ez\u00e9rt aj\u00e1nljuk neked is, hogy eg\u00e9szs\u00e9ges mennyis\u00e9gben, de gyakran egy\u00e9l gy\u00fcm\u00f6lcs\u00f6ket, lehet\u0151leg megh\u00e1mozva. \u00cdgy \u00e9lvezheted csak igaz\u00e1n fogyaszt\u00e1suk el\u0151nyeit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ismersz olyanokat, akik nem sz\u00edvesen esznek gy\u00fcm\u00f6lcs\u00f6t? Ha igen, mindenk\u00e9pp oszd meg vel\u00fck is ezt a cikket. Tal\u00e1n meggondolj\u00e1k magukat \u00e9s r\u00e1j\u00f6nnek, hogy igaz\u00e1b\u00f3l milyen \u00e9des kincsek is a gy\u00fcm\u00f6lcs\u00f6k.<\/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\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A gy\u00fcm\u00f6lcs\u00f6k sz\u00e1mos fontos vitamint \u00e9s \u00e1sv\u00e1nyi anyagot, valamint a megfelel\u0151 em\u00e9szt\u00e9shez sz\u00fcks\u00e9ges rostokat tartalmaznak. Mai cikk\u00fcnkben k\u00fcl\u00f6nb\u00f6z\u0151 gy\u00fcm\u00f6lcs\u00f6k t\u00e1panyagprofilj\u00e1ba nyerhettek betekint\u00e9st \u00e9s tippeket adunk, hogy milyen finoms\u00e1gokat k\u00e9sz\u00edthettek bel\u0151l\u00fck.<\/p>\n","protected":false},"author":100,"featured_media":292514,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6876,7020,7566,7638],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-333646","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-asvanyi-anyagok","9":"tag-gyumolcs","10":"tag-vitaminok","11":"tag-egeszseges-eletmod","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gy\u00fcm\u00f6lcs\u00f6k: h\u00e1ny kal\u00f3ri\u00e1t, milyen vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat tartalmaznak? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"H\u00e1ny kal\u00f3ria van egy gy\u00fcm\u00f6lcsben? Milyen vitaminokat, \u00e1sv\u00e1nyi anyagokat \u00e9s rostokat tal\u00e1lunk benne? Mai cikk\u00fcnkben minden k\u00e9rd\u00e9sedre v\u00e1laszt kapsz.\" \/>\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\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gy\u00fcm\u00f6lcs\u00f6k: h\u00e1ny kal\u00f3ri\u00e1t, milyen vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat tartalmaznak? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"H\u00e1ny kal\u00f3ria van egy gy\u00fcm\u00f6lcsben? Milyen vitaminokat, \u00e1sv\u00e1nyi anyagokat \u00e9s rostokat tal\u00e1lunk benne? 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