{"id":337016,"date":"2022-01-21T11:53:04","date_gmt":"2022-01-21T10:53:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337016"},"modified":"2024-05-28T10:46:32","modified_gmt":"2024-05-28T08:46:32","slug":"hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/","title":{"rendered":"Hogyan lehet t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trend\u00fcnkbe?"},"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-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#A_feherjefogyasztas_elonyei\" title=\"A feh\u00e9rjefogyaszt\u00e1s el\u0151nyei\">A feh\u00e9rjefogyaszt\u00e1s el\u0151nyei<\/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-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#Az_ajanlott_feherjebevitel_mennyisege\" title=\"Az aj\u00e1nlott feh\u00e9rjebevitel mennyis\u00e9ge\">Az aj\u00e1nlott feh\u00e9rjebevitel mennyis\u00e9ge<\/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-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#Tippek_arra_vonatkozoan_hogyan_juttathatsz_tobb_feherjet_az_eteleidbe\" title=\"Tippek arra vonatkoz\u00f3an, hogyan juttathatsz t\u00f6bb feh\u00e9rj\u00e9t az \u00e9teleidbe\">Tippek arra vonatkoz\u00f3an, hogyan juttathatsz t\u00f6bb feh\u00e9rj\u00e9t az \u00e9teleidbe<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#1_Minden_egyes_etel_feherjetartalmara_oda_kell_figyelni\" title=\"1. Minden egyes \u00e9tel feh\u00e9rjetartalm\u00e1ra oda kell figyelni\">1. Minden egyes \u00e9tel feh\u00e9rjetartalm\u00e1ra oda kell figyelni<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#2_Ha_csak_egy_gyors_falatot_eszel_az_legyen_feherjedus\" title=\"2. Ha csak egy gyors falatot eszel, az legyen feh\u00e9rjed\u00fas\">2. Ha csak egy gyors falatot eszel, az legyen feh\u00e9rjed\u00fas<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#3_Egyel_tobb_termeszetes_feherjeben_gazdag_tejtermeket\" title=\"3. Egy\u00e9l t\u00f6bb term\u00e9szetes feh\u00e9rj\u00e9ben gazdag tejterm\u00e9ket\">3. Egy\u00e9l t\u00f6bb term\u00e9szetes feh\u00e9rj\u00e9ben gazdag tejterm\u00e9ket<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#4_Igyal_feherjeturmixot\" title=\"4. Igy\u00e1l feh\u00e9rjeturmixot\">4. Igy\u00e1l feh\u00e9rjeturmixot<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#5_Allati_eredetu_feherje_felhasznalasa\" title=\"5. \u00c1llati eredet\u0171 feh\u00e9rje felhaszn\u00e1l\u00e1sa\">5. \u00c1llati eredet\u0171 feh\u00e9rje felhaszn\u00e1l\u00e1sa<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#6_Csereld_ki_a_kozonseges_kenyeret_vagy_tesztat_teljes_kiorlesu_helyetteseikre_es_adj_eselyt_az_algabonaknak\" title=\"6. Cser\u00e9ld ki a k\u00f6z\u00f6ns\u00e9ges kenyeret vagy t\u00e9szt\u00e1t teljes ki\u0151rl\u00e9s\u0171 helyetteseikre, \u00e9s adj es\u00e9lyt az \u00e1lgabon\u00e1knak\">6. Cser\u00e9ld ki a k\u00f6z\u00f6ns\u00e9ges kenyeret vagy t\u00e9szt\u00e1t teljes ki\u0151rl\u00e9s\u0171 helyetteseikre, \u00e9s adj es\u00e9lyt az \u00e1lgabon\u00e1knak<\/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\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#7_Kostold_meg_a_huvelyeseket_es_magvakat_nassolj\" title=\"7. K\u00f3stold meg a h\u00fcvelyeseket \u00e9s magvakat nassolj\">7. K\u00f3stold meg a h\u00fcvelyeseket \u00e9s magvakat nassolj<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#8_Novenyi_alapu_hushelyettesitok_hasznalata\" title=\"8. N\u00f6v\u00e9nyi alap\u00fa h\u00fashelyettes\u00edt\u0151k haszn\u00e1lata\">8. N\u00f6v\u00e9nyi alap\u00fa h\u00fashelyettes\u00edt\u0151k haszn\u00e1lata<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g\">Mi a tanuls\u00e1g<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Feh\u00e9rj\u00e9k <strong>test\u00fcnk minden<\/strong><strong>&nbsp;sejtj\u00e9ben vannak. <\/strong>\u00c9p\u00edt\u0151anyagot biztos\u00edtanak a szervezet\u00fcnk szinte minden sejtj\u00e9nek. <strong>N\u00e9lk\u00fcl\u00f6zhetetlenek az izmokhoz, a csontokhoz, a bels\u0151 szervekhez, hajhoz vagy a k\u00f6rm\u00f6kh\u00f6z.&nbsp;<\/strong>Ezen k\u00edv\u00fcl az immunrendszer sejtk\u00e9pz\u00e9s\u00e9nek alapk\u00f6vei is.&nbsp;Egyike annak a h\u00e1rom makrot\u00e1panyagnak, amelyet minden nap optim\u00e1lis mennyis\u00e9gben&nbsp;<strong>kell bejuttatnunk a szervezetbe. <\/strong>Szervezet\u00fcnk ugyanis nem k\u00e9pes \u00fagy elrakt\u00e1rozni a feh\u00e9rj\u00e9ket, mint a zs\u00edrokat vagy a sz\u00e9nhidr\u00e1tokat. <strong>A magasabb feh\u00e9rjebevitel k\u00fcl\u00f6n\u00f6sen fontos, ha fogy\u00f3k\u00far\u00e1zol, vagy izomt\u00f6meget n\u00f6velsz.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban nem mindig k\u00f6nny\u0171 figyelemmel k\u00eds\u00e9rni a feh\u00e9rjebevitelt. A rendszeres munka \u00e9s a zs\u00fafolt id\u0151beoszt\u00e1s miatt az \u00e9tkez\u00e9s\u00fcnk \u00e9s feh\u00e9rjebevitel\u00fcnk kics\u00faszhat a kez\u00fcnkb\u0151l. Gyakori probl\u00e9ma az is, hogy nem tudjuk, milyen \u00e9telekb\u0151l \u00e1ll\u00edtsuk \u00f6ssze az \u00e9trend\u00fcnket. Ennek eredm\u00e9nyek\u00e9nt egyszer\u0171en nem l\u00e1tjuk el a szervezet\u00fcnket a sz\u00fcks\u00e9ges mennyis\u00e9g\u0171 feh\u00e9rj\u00e9vel. Ez azt\u00e1n eg\u00e9szs\u00e9gi \u00e1llapotunk sz\u00e1mos aspektus\u00e1ra hat\u00e1ssal lehet, ami v\u00e9gs\u0151 soron hat\u00e1ssal lesz arra, hogy el tudjuk-e \u00e9rni fitness c\u00e9ljainkat. Ez\u00e9rt ma <strong>hat\u00e9kony tippeket adunk arra vonatkoz\u00f3an, hogy hogyan juttass t\u00f6bb feh\u00e9rj\u00e9t az \u00e9trendedbe, \u00e9s hogyan haszn\u00e1ld ki annak minden el\u0151ny\u00e9t.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"A_feherjefogyasztas_elonyei\"><\/span>A feh\u00e9rjefogyaszt\u00e1s el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rjebevitel els\u0151sorban&nbsp;<strong>az izmok eg\u00e9szs\u00e9g\u00e9nek, a csontok \u00e9s sz\u00f6vetek n\u00f6veked\u00e9s\u00e9hez \u00e9s fenntart\u00e1s\u00e1hoz fontos.&nbsp;<\/strong>Emellett sz\u00e1mos biol\u00f3giai folyamatban is fontos szerepet j\u00e1tszik. Ahogy m\u00e1r az elej\u00e9n is mondtuk, feh\u00e9rj\u00e9k n\u00e9lk\u00fcl m\u00e9g az immunrendszer sejtjei sem tudnak megfelel\u0151en m\u0171k\u00f6dni. Ugyanakkor n\u00e9lk\u00fcl\u00f6zhetetlen a hormonrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s az enzimatikus reakci\u00f3khoz.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">A feh\u00e9rjefogyaszt\u00e1s tov\u00e1bbi el\u0151nyei:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Anyagcsere gyorsul\u00e1sa<\/strong> &#8211; ez a feh\u00e9rj\u00e9k termikus hat\u00e1s\u00e1nak (TEF) k\u00f6sz\u00f6nhet\u0151, amely sokkal magasabb, mint a sz\u00e9nhidr\u00e1tok \u00e9s zs\u00edrok eset\u00e9ben. A h\u0151hat\u00e1s a t\u00e1panyag anyagcser\u00e9hez sz\u00fcks\u00e9ges energi\u00e1t k\u00e9pviseli. \u00c9rt\u00e9ke makrot\u00e1panyagonk\u00e9nt v\u00e1ltozik. A sz\u00e9nhidr\u00e1tok TEF-\u00e9rt\u00e9ke 5-10%. A pontosabb sz\u00e1m azonban t\u00edpusf\u00fcgg\u0151. A zs\u00edrok eset\u00e9ben ez 0-3%, <strong>a feh\u00e9rj\u00e9k eset\u00e9ben pedig a teljes energiatartalom 20-30% -a.&nbsp;<\/strong>A gyakorlatban ez azt jelenti, hogy p\u00e9ld\u00e1ul, ha 100 kcal-t fogyasztunk el feh\u00e9rje form\u00e1j\u00e1ban, abb\u00f3l kb. 70-80 kcal hasznosul.&nbsp;Napi 150 g feh\u00e9rje bevitel eset\u00e9n&nbsp;<strong>tov\u00e1bbi 180 kcal-t \u00e9gethet\u00fcnk el egy nap.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/li>\n\n\n\n<li><strong>V\u00e9rnyom\u00e1s cs\u00f6kkent\u0151 hat\u00e1s<\/strong> &#8211; A magas v\u00e9rnyom\u00e1s a sz\u00edvroham, a sz\u00e9l\u00fct\u00e9s \u00e9s a kr\u00f3nikus vesebetegs\u00e9g egyik f\u0151 oka. A feh\u00e9rj\u00e9knek a redukci\u00f3j\u00e1ra gyakorolt n\u00e9h\u00e1ny pozit\u00edv hat\u00e1s\u00e1t t\u00f6bb tanulm\u00e1ny is jelzi, amelyek f\u0151k\u00e9nt n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kre vonatkoznak.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><strong>Seg\u00edt az edz\u00e9s vagy s\u00e9r\u00fcl\u00e9s ut\u00e1n regener\u00e1ci\u00f3ban<\/strong> &#8211; a feh\u00e9rje a sz\u00f6vetek \u00e9s a szervek f\u0151 \u00e9p\u00edt\u0151eleme. Sz\u00e1mos tanulm\u00e1ny kimutatta, hogy elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rje fogyaszt\u00e1sa el\u0151seg\u00edtheti a gyorsabb regener\u00e1ci\u00f3t.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/li>\n\n\n\n<li><strong>\u00c9tv\u00e1gycs\u00f6kkent\u00e9s<\/strong> &#8211; mivel a h\u00e1rom makrot\u00e1panyag k\u00f6z\u00fcl ez laktat a legink\u00e1bb. Ennek k\u00f6sz\u00f6nhet\u0151en egy kisebb adag de magasabb feh\u00e9rjetartalm\u00fa \u00e9telt eszel meg, ami r\u00e1ad\u00e1sul k\u00e9sleltetheti az \u00e9hs\u00e9g\u00e9rzetet.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[6] [10]<\/span><\/li>\n<\/ol>\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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1124x749.jpg\" alt=\"A feh\u00e9rjefogyaszt\u00e1s el\u0151nyei\" class=\"wp-image-298841\" style=\"width:843px;height:562px\" title=\"A feh\u00e9rjefogyaszt\u00e1s el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/656_8629.jpg 1920w\" 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Az_ajanlott_feherjebevitel_mennyisege\"><\/span>Az aj\u00e1nlott feh\u00e9rjebevitel mennyis\u00e9ge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Teh\u00e1t, ha m\u00e1r a feh\u00e9rjefogyaszt\u00e1s minden el\u0151ny\u00e9t megismerted, itt az ideje, hogy tanulm\u00e1nyozd a megfelel\u0151 bevitel\u00e9t is. De mennyi feh\u00e9rje el\u00e9g? Ezt sz\u00e1mos t\u00e9nyez\u0151 befoly\u00e1solja, p\u00e9ld\u00e1ul a <strong>nem, az \u00e9letst\u00edlus, a tests\u00faly, vagy a fizikai aktivit\u00e1sod aktu\u00e1lis szintje.<\/strong> &nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A minim\u00e1lis feh\u00e9rjebevitel <strong>nem eshet 0,8 g\/testt\u00f6meg-kilogramm (TTI) al\u00e1.&nbsp;<\/strong>Ez a kis mennyis\u00e9g azonban csak azokra emberekre vonatkozik, akik sokat \u00fclnek. Van akinek ez a mennyis\u00e9g t\u00fal kev\u00e9snek t\u0171nik, az <strong>akt\u00edvabb emberek sz\u00e1m\u00e1ra pedig az 1,2-1,8 g \/ TTI k\u00f6z\u00f6tt a legide\u00e1lisabb. <\/strong>Az er\u0151s\u00edt\u0151 sportol\u00f3k sz\u00e1m\u00e1ra ez az \u00e9rt\u00e9k m\u00e9g tov\u00e1bb emelkedik, eg\u00e9sz <strong>1,4-2 g \/ TTI k\u00f6z\u00e9.&nbsp;<\/strong>De m\u00e9g ez a sz\u00e1m sem a v\u00e9gleges, \u00e9s a feh\u00e9rjeig\u00e9ny magasabb lehet, k\u00fcl\u00f6n\u00f6sen egy nagyon meger\u0151ltet\u0151 edz\u00e9si id\u0151szakban, illetve fogy\u00f3k\u00fara vagy izomt\u00f6meg n\u00f6vel\u00e9s eset\u00e9n. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mikor \u00e9s mennyi feh\u00e9rj\u00e9t fogyasszunk el a maxim\u00e1lis eredm\u00e9nyek el\u00e9r\u00e9se \u00e9rdek\u00e9ben?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnk szint\u00e9n az optim\u00e1lis mennyis\u00e9g\u0171 feh\u00e9rjebevitelr\u0151l sz\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tippek_arra_vonatkozoan_hogyan_juttathatsz_tobb_feherjet_az_eteleidbe\"><\/span>Tippek arra vonatkoz\u00f3an, hogyan juttathatsz t\u00f6bb feh\u00e9rj\u00e9t az \u00e9teleidbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az a helyzet, hogy t\u00f6bb feh\u00e9rj\u00e9t juttatni az \u00e9teleinkbe nem \u00e9ppen atomfizika. M\u00e9g csak nem is kell hozz\u00e1 sok id\u0151 vagy er\u0151fesz\u00edt\u00e9s. Az al\u00e1bbiakban tal\u00e1lsz n\u00e9h\u00e1ny tippet, amelyek seg\u00edtenek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Minden_egyes_etel_feherjetartalmara_oda_kell_figyelni\"><\/span>1. Minden egyes \u00e9tel feh\u00e9rjetartalm\u00e1ra oda kell figyelni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje eset\u00e9ben nem csak az a mennyis\u00e9g sz\u00e1m\u00edt, amit&nbsp;megeszel, hanem az is, amit <strong>az egyes \u00e9telek tartalmaznak. <\/strong>Azokban viszont legyen benne az \u00f6sszes makrot\u00e1panyag, kiegyens\u00falyozott ar\u00e1nyban, azaz nemcsak a feh\u00e9rj\u00e9ket, hanem a sz\u00e9nhidr\u00e1tok \u00e9s a zs\u00edrok is. A feh\u00e9rj\u00e9k eset\u00e9ben sz\u00e1mos vizsg\u00e1lat azt mutatta ki, hogy adagonk\u00e9nt k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>20-30 grammot<\/strong> \u00e9rdemes fogyasztani.<strong>&nbsp;<\/strong>Ha ez a mennyis\u00e9g megvan a napi 5 \u00e9tkez\u00e9sedben, \u00e9s sz\u00e1modra ez az elegend\u0151 a napi feh\u00e9rjeadag, seg\u00edthet az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben \u00e9s fenntart\u00e1s\u00e1ban. Azt\u00e1n egy m\u00e1sik vizsg\u00e1lat az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez maximum 0,55 g \/ kg \/ \u00e9tkez\u00e9s feh\u00e9rjetartalmat javasol. Egy 70 kg-os ember eset\u00e9ben ez 38,5 g feh\u00e9rje, \u00e9s legal\u00e1bb napi n\u00e9gy \u00e9tkez\u00e9s.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"4000,5598,28689,28693,53647,54058\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00c1ltal\u00e1ban honnan hi\u00e1nyzik a feh\u00e9rje, \u00e9s hogyan kell azt p\u00f3tolni?<\/h3>\n\n\n\n<p>Sok n\u00e9pszer\u0171 \u00e9telb\u0151l hi\u00e1nyozhat a sz\u00fcks\u00e9ges mennyis\u00e9g\u0171 feh\u00e9rje. Ilyenek p\u00e9ld\u00e1ul a zabk\u00e1sa, sal\u00e1t\u00e1nak val\u00f3 z\u00f6lds\u00e9gek, \u00e9des desszertek vagy a r\u00e1gcs\u00e1lnival\u00f3k. Mindegyik hat\u00e9konyan jav\u00edthat\u00f3 \u00e9s gazdag\u00edthat\u00f3 a sz\u00fcks\u00e9ges feh\u00e9rje adaggal. Nem tudod hogyan? Iden\u00e9zz mennyire egyszer\u0171:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Adhatsz&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>feh\u00e9rj\u00e9t<\/strong><\/a> a gabonapehelyhez vagy a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/instant-oats-zabkasa-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zabk\u00e1s\u00e1hoz<\/a>.<\/li>\n\n\n\n<li>A sal\u00e1t\u00e1nak val\u00f3 <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9g <\/a>feldobhat\u00f3 p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirke<\/a>,<strong>&nbsp;mozzarella, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tonhal\/\" class=\"ek-link\">tonhal<\/a> vagy szard\u00ednia hozz\u00e1ad\u00e1s\u00e1val.<\/strong><\/li>\n\n\n\n<li>Az \u00e9des \u00e9telekb\u0151l, p\u00e9ld\u00e1ul az oly kedvelt palacsint\u00e1b\u00f3l \u00e1ltal\u00e1ban hi\u00e1nyzik a megfelel\u0151 feh\u00e9rjetartalom. Szerencs\u00e9re van&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>feh\u00e9rj\u00e9s v\u00e1ltozata<\/strong><\/a> is,&nbsp;amib\u0151l finom gofrit is k\u00e9sz\u00edthetsz.&nbsp;Egy&nbsp; adag ilyen <a href=\"Palacsintahttps:\/\/gymbeam.hu\/blog\/tag\/palacsinta-hu\/\" class=\"ek-link\">palacsinta<\/a><strong> ak\u00e1r 20,5 g feh\u00e9rj\u00e9t<\/strong> is tartalmazhat.&nbsp;Egy m\u00e1sik megold\u00e1s lehet, ha hozz\u00e1adsz valamilyen megfelel\u0151 tejterm\u00e9ket, mint a Skyr, 0% -os g\u00f6r\u00f6g joghurt vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3<\/a>.<\/li>\n\n\n\n<li>S\u00fctem\u00e9nyeket, tort\u00e1kat \u00e9s hasonl\u00f3 finoms\u00e1gokat is k\u00e9sz\u00edthetsz ugyanolyan j\u00f3l.&nbsp;Csak&nbsp;<strong>adj feh\u00e9rj\u00e9t a t\u00e9szt\u00e1hoz,<\/strong>&nbsp;\u00e9s k\u00f6nnyed\u00e9n n\u00f6velheted a feh\u00e9rjetartalm\u00e1t ak\u00e1r 30 grammal.&nbsp;Ugyanez vonatkozik a turmixokra is, amit szint\u00e9n egyszer\u0171en k\u00e9sz\u00edthetsz a megfelel\u0151 tejterm\u00e9kkel.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezeknek a tippeknek k\u00f6sz\u00f6nhet\u0151en sokkal kiegyens\u00falyozottabb \u00e9s \u00f6sszetettebb \u00e9teleket k\u00e9sz\u00edthetsz, ami laktat\u00f3, \u00e9s garant\u00e1ltan biztos\u00edtj\u00e1k az \u00f6sszes sz\u00fcks\u00e9ges t\u00e1panyagot.&nbsp;Ha t\u00f6bb infot szeretn\u00e9l egy ilyen \u00e9trendr\u0151l, \u00e9s megtudni, hogy milyen is az \u00e9telek ide\u00e1lis \u00f6sszet\u00e9tele, mindenk\u00e9pp olvasd el a cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Milyen az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00e9s hogyan tanuljunk meg eg\u00e9szs\u00e9gesen \u00e9tkezni?<\/strong><\/a><\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1124x750.jpg\" alt=\"Feh\u00e9rj\u00e9t minden \u00e9telnek tartalmaznia kell\" class=\"wp-image-298713\" style=\"width:843px;height:563px\" title=\"Feh\u00e9rj\u00e9t minden \u00e9telnek tartalmaznia kell\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-DNP_2963-2048x1367.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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Ha_csak_egy_gyors_falatot_eszel_az_legyen_feherjedus\"><\/span>2. Ha csak egy gyors falatot eszel, az legyen feh\u00e9rjed\u00fas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u00e1gcs\u00e1lnival\u00f3kkal k\u00f6nnyed\u00e9n p\u00f3tolhatjuk a feh\u00e9rj\u00e9t az \u00e9trend\u00fcnkben. Na persze nem a hagyom\u00e1nyos chipsre, kekszre vagy \u00e9dess\u00e9gre gondolunk. Ezekben \u00e1ltal\u00e1ban a zs\u00edr \u00e9s a cukortartalom domin\u00e1l \u00e9s nem a feh\u00e9rje. Az ilyen nasik r\u00e1ad\u00e1sul sok a kal\u00f3ria is. Teh\u00e1t, amikor r\u00e1gcs\u00e1lnival\u00f3kr\u00f3l besz\u00e9l\u00fcnk, <strong>az <\/strong><strong>eg\u00e9szs\u00e9gesebb lehet\u0151s\u00e9gekre gondolunk.&nbsp;<\/strong>Szerencs\u00e9re ma m\u00e1r olyan id\u0151ket \u00e9l\u00fcnk, amikor minden eddigin\u00e9l v\u00e1ltozatosabb \u00e9tkez\u00e9si lehet\u0151s\u00e9geink vannak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/protein-chips-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>feh\u00e9rje chips<\/strong><\/a><strong> <\/strong>t\u00f6k\u00e9letesen helyettes\u00edti a s\u00fclt krumplit. Kiegyens\u00falyozott \u00f6sszet\u00e9tel\u0171, magas a<strong> rosttartalma \u00e9s min\u0151s\u00e9gi bors\u00f3feh\u00e9rj\u00e9t tartalmaz. <\/strong>De a kal\u00f3riatartalma is magas, ez\u00e9rt jobb, ha m\u00e9rt\u00e9kkel eszel bel\u0151le, egy kiegyens\u00falyozott \u00e9trendben. Ha \u00e9dessz\u00e1j\u00fa vagy \u00e9s szereted a<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> csokol\u00e1d\u00e9t<\/a>, akkor is van sz\u00e1modra megold\u00e1s. Egy finom<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/az-etcsokolade-elonyei-az-egeszsegre-es-a-fogyasra-nezve\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> Fitcheat feh\u00e9rje csokol\u00e1d\u00e9<\/strong><\/a><strong>, amelyben ak\u00e1r 21,6 g feh\u00e9rje van \u00e9s 10-szer alacsonyabb a cukortartalom, mint a megszokott, \u00e1tlagos csokol\u00e1d\u00e9ban. <\/strong>De nagyon n\u00e9pszer\u0171 feh\u00e9rjed\u00fas falat a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>feh\u00e9rjeszelet<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>milkshake<\/strong><\/a><strong>, <a href=\"https:\/\/gymbeam.hu\/beef-jerky-szaritott-marhahus-gymbeam.html\" target=\"_blank\" aria-label=\"sz\u00e1r\u00edtott h\u00fas (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00e1r\u00edtott h\u00fas<\/a><\/strong> vagy a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>keksz<\/strong><\/a><strong> is.<\/strong> Nagy el\u0151ny\u00fck, hogy b\u00e1rmikor k\u00e9zn\u00e9l vannak, \u00e9s \u00e9lvezheted a feh\u00e9rjeadagod az iskol\u00e1ban vagy a munkahelyen. Ha gy\u00fcm\u00f6lcs\u00f6t is teszel hozz\u00e1, akkor egy ide\u00e1lis \u00e9s t\u00e1pl\u00e1l\u00f3an gazdag harapnival\u00f3t kapsz, ami \u00fatk\u00f6zben szint\u00e9n nagyon j\u00f3l j\u00f6n.<\/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 loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1124x749.jpeg\" alt=\"Ha csak egy gyors falatot eszel, az legyen feh\u00e9rjed\u00fas\" class=\"wp-image-298728\" title=\"Ha csak egy gyors falatot eszel, az legyen feh\u00e9rjed\u00fas\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-IMG_7101-2048x1365.jpeg 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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Egyel_tobb_termeszetes_feherjeben_gazdag_tejtermeket\"><\/span>3. Egy\u00e9l t\u00f6bb term\u00e9szetes feh\u00e9rj\u00e9ben gazdag tejterm\u00e9ket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tejterm\u00e9kek \u00e1ltal\u00e1ban kiv\u00e1l\u00f3 feh\u00e9rjeforr\u00e1sok.&nbsp;El\u0151ny\u00fck, hogy <strong>sok m\u00e1s fontos t\u00e1panyagot is tartalmaznak, mint p\u00e9ld\u00e1ul kalcium \u00e9s&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/vitamin-d3-5000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-vitamin<\/strong><\/a><strong>.&nbsp;<\/strong>Egy 2015-\u00f6s tanulm\u00e1ny szerint r\u00e1ad\u00e1sul a tejterm\u00e9kek&nbsp;<strong>seg\u00edthetnek a fogy\u00e1sban is. <\/strong>Ez az\u00e9rt van, mert n\u00f6velik a peptidek (GLP-1 \u00e9s PYY) koncentr\u00e1ci\u00f3j\u00e1t.&nbsp;Ezek jelzik a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t az agyban, \u00e9s, t\u00f6bbek k\u00f6z\u00f6tt, lass\u00edtj\u00e1k a gyomor ki\u00fcr\u00fcl\u00e9s\u00e9t is.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">N\u00e9pszer\u0171 tejfeh\u00e9rje forr\u00e1s p\u00e9ld\u00e1ul:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>F\u00e9lzs\u00edros tej 1,5% (kb. 3,3 g feh\u00e9rje \/ 100 ml) <\/li>\n\n\n\n<li>0% G\u00f6r\u00f6g joghurt (kb. 10 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>Eidami sajt 30% (kb. 27 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>Juhsajt (kb. 17 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>Skyr (kb. 12 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>Sov\u00e1ny t\u00far\u00f3 (kb. 12 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>T\u00far\u00f3 (kb. 12 g feh\u00e9rje \/ 100 g)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Igyal_feherjeturmixot\"><\/span>4. Igy\u00e1l feh\u00e9rjeturmixot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span>A protein shake egy <\/span><strong><span>nagyon gyors \u00e9s k\u00e9nyelmes m\u00f3dja annak, hogy t\u00f6bb feh\u00e9rj\u00e9t juttass az \u00e9trendedbe.<\/span><\/strong><span>&nbsp;Seg\u00edt tartani a napi bevitelt, \u00e9s napk\u00f6zben b\u00e1rmikor ihatod. Mind\u00f6ssze annyit kell tenned, hogy \u00f6sszekevered a kedvenc \u00edzed v\u00edzzel vagy tejjel, \u00e9s k\u00e9sz is a finom ital. Egy adag \u00e1tlagos tejsav\u00f3feh\u00e9rje k\u00f6r\u00fclbel\u00fcl 20 g feh\u00e9rj\u00e9t (k\u00f6r\u00fclbel\u00fcl 120 kcal) tartalmaz.&nbsp;A pontosabb mennyis\u00e9g azonban az adott feh\u00e9rjet\u00edpust\u00f3l f\u00fcgg.&nbsp;Ha t\u00f6bb id\u0151d van, \u00e9s gazdag\u00edtani szeretn\u00e9d a protein shake \u00f6sszet\u00e9tel\u00e9t, pr\u00f3b\u00e1lj meg hozz\u00e1adni egy kis <\/span><strong><span><a href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" class=\"ek-link\">mogyor\u00f3vajat<\/a>, g\u00f6r\u00f6g joghurtot,&nbsp;<\/span><a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" class=\"ek-link\"><span>chia magot<\/span><\/a><\/strong><span><a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" class=\"ek-link\">&nbsp;<\/a>vagy k\u00fcl\u00f6nb\u00f6z\u0151 gy\u00fcm\u00f6lcs\u00f6ket.&nbsp;Ha ezeket a hozz\u00e1val\u00f3kat belekevered az italodba, nem csak finomabb, de t\u00f6bb lesz benne a feh\u00e9rje \u00e9s m\u00e1s \u00e9rt\u00e9kes t\u00e1panyagok is.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Ha kieg\u00e9sz\u00edted a reggelid egy protein shake-kel, akkor m\u00e9g t\u00f6bb feh\u00e9rj\u00e9vel indul a napod, \u00e9s a j\u00f3llakotts\u00e1g \u00e9rz\u00e9st is n\u00f6veled. Fogyaszt\u00e1sa azonban edz\u00e9s ut\u00e1n a legide\u00e1lisabb. &nbsp;<\/span><strong><span>20-25 g feh\u00e9rje k\u00f6zvetlen\u00fcl a testmozg\u00e1s ut\u00e1n seg\u00edt az edz\u00e9s miatt s\u00e9r\u00fclt izomt\u00f6meg gyorsabb regener\u00e1ci\u00f3j\u00e1ban. <\/span><\/strong><span>Fontos azonban, hogy megfelel\u0151 legyen a teljes napi feh\u00e9rjebevitel.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15\u201316]<\/span><\/span><\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"736\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1124x736.png\" alt=\"Igy\u00e1l feh\u00e9rjeturmixot\" class=\"wp-image-298732\" style=\"width:843px;height:552px\" title=\"Igy\u00e1l feh\u00e9rjeturmixot\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1124x736.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-400x262.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-1536x1006.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Snimka-obrazovky-2021-10-05-o-9.38.33-2048x1341.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span>A kazeinfeh\u00e9rje is egy n\u00e9pszer\u0171 m\u00f3dja a feh\u00e9rjebevitel n\u00f6vel\u00e9s\u00e9nek.&nbsp;Term\u00e9szetes forr\u00e1sa a teh\u00e9ntej.&nbsp;A kazein a tejben l\u00e9v\u0151 \u00f6sszes feh\u00e9rje mintegy 80% -\u00e1t teszi ki, a marad\u00e9k 20% tejsav\u00f3.&nbsp;Leggyakrabban&nbsp;<a href=\"https:\/\/gymbeam.hu\/micellaris-kazein-feherje-1000-g-gym-beam.html\" class=\"ek-link\">micell\u00e1ris kazein<\/a> form\u00e1j\u00e1ban fordul el\u0151.&nbsp;F\u0151 el\u0151nye a&nbsp;<\/span><strong><span>lass\u00fa felsz\u00edv\u00f3d\u00e1s \u00e9s az aminosavak fokozatos felszabadul\u00e1sa,<\/span><\/strong><span> ez\u00e9rt n\u00e9pszer\u0171 \u00e9jszakai kieg\u00e9sz\u00edt\u0151. De arra is j\u00f3, hogy napk\u00f6zben hosszabb ideig kib\u00edrjuk \u00e9tkez\u00e9s n\u00e9lk\u00fcl. Ha \u00fagy d\u00f6ntesz, hogy fogyasztasz este, biztos\u00edtani fogod a szervezeted sz\u00e1m\u00e1ra, hogy&nbsp;<\/span><strong><span>eg\u00e9sz \u00e9jjel folyamatos ell\u00e1t\u00e1st kapjon aminosavakb\u00f3l,<\/span>&nbsp;<\/strong><span><strong>ez\u00e1ltal t\u00e1mogathatod az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t vagy regener\u00e1ci\u00f3j\u00e1t.<\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[22]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Allati_eredetu_feherje_felhasznalasa\"><\/span>5. \u00c1llati eredet\u0171 feh\u00e9rje felhaszn\u00e1l\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g mindig az \u00e1llati eredet\u0171 feh\u00e9rje sz\u00e1m\u00edt az egyik legjobbnak. A legjobb forr\u00e1sa a h\u00fas, amelyben igen <strong>magas a feh\u00e9rjetartalom \u00e9s az esszenci\u00e1lis aminosavak spektruma is ide\u00e1lis.&nbsp;<\/strong>A fajlagos \u00e9rt\u00e9kek azonban a h\u00fas t\u00edpus\u00e1t\u00f3l f\u00fcggenek.&nbsp;Ide\u00e1lis esetben valamilyen sov\u00e1ny h\u00fast v\u00e1lassz, amely nem tartalmaz felesleges zs\u00edrt. Ilyen p\u00e9ld\u00e1ul a <strong>csirkemell \u00e9s a pulykamell, a ny\u00fal vagy a sov\u00e1ny <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/marha\/\" class=\"ek-link\">marhah\u00fas<\/a>.&nbsp;<\/strong>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">hal<\/a>, amely szint\u00e9n nagy mennyis\u00e9gben tartalmaz&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egeszseges-zsirok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eg\u00e9szs\u00e9ges zs\u00edrokat,<\/a> szint\u00e9n kiv\u00e1l\u00f3 feh\u00e9rjeforr\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eg\u00e9szs\u00e9ges zs\u00edrok szint\u00e9n <strong>t\u00e1mogatj\u00e1k az immunrendszert, jav\u00edtj\u00e1k az agym\u0171k\u00f6d\u00e9st, \u00e9s befoly\u00e1solhatj\u00e1k a v\u00e9rnyom\u00e1st vagy a koleszterinszintet.&nbsp;<\/strong>Ami a feh\u00e9rjetartalmat illeti, a<strong>&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tonhal-sos-leben-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tonhal<\/strong><\/a> kifejezetten kiemelked\u0151 a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a> k\u00f6zt, \u00e9s <strong>100 g ak\u00e1r 24 g feh\u00e9rj\u00e9t is tartalmaz.&nbsp;<\/strong>Sokf\u00e9lek\u00e9ppen elk\u00e9sz\u00edthet\u0151, p\u00e9ld\u00e1ul egy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-tonhalsalata-kesuval-es-kaloriamentes-szosszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gyors tonhalsal\u00e1ta kesuval \u00e9s kal\u00f3riamentes sz\u00f3sszal<\/a>. A 10 g\/ 100 g feh\u00e9rjetartalm\u00fa&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">toj\u00e1sfeh\u00e9rje<\/a>&nbsp;szint\u00e9n&nbsp;j\u00f3 forr\u00e1sa lehet az \u00e1llati feh\u00e9rj\u00e9knek \u00e9s az eg\u00e9szs\u00e9ges zs\u00edroknak.&nbsp;Ahelyett, hogy megenn\u00e9d az eg\u00e9sz toj\u00e1sokat, haszn\u00e1lhatod \u0151ket, p\u00e9ld\u00e1ul a mi finom recept\u00fcnkben, amelyet itt olvashatsz <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-harom-tojasos-reggeliotlet\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">H\u00e1rom toj\u00e1sos reggeli\u00f6tlet.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00edzletes \u00f6tleteket keresel az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9k haszn\u00e1lat\u00e1r\u00f3l, n\u00e9zz r\u00e1&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fitness receptek<\/strong><\/a> r\u00e9szre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Csereld_ki_a_kozonseges_kenyeret_vagy_tesztat_teljes_kiorlesu_helyetteseikre_es_adj_eselyt_az_algabonaknak\"><\/span>6. Cser\u00e9ld ki a k\u00f6z\u00f6ns\u00e9ges kenyeret vagy t\u00e9szt\u00e1t teljes ki\u0151rl\u00e9s\u0171 helyetteseikre, \u00e9s adj es\u00e9lyt az \u00e1lgabon\u00e1knak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A teljes ki\u0151rl\u00e9s\u0171 \u00e9lelmiszerek t\u00f6bb fontos t\u00e1panyagot tartalmaznak, mint a finom\u00edtott v\u00e1ltozataik, bele\u00e9rtve a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/almarost-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostokat<\/strong><\/a><strong>, vitaminokat, \u00e1sv\u00e1nyi anyagokat \u00e9s antioxid\u00e1nsokat.<\/strong>&nbsp;Ezenk\u00edv\u00fcl&nbsp;hat\u00e9konyan&nbsp;<strong>seg\u00edthetnek n\u00f6velni a feh\u00e9rjebevitelt is.&nbsp;<\/strong>P\u00e9ld\u00e1ul a<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;quinoa<\/strong><\/a><strong>&nbsp;\u00e1lgabona 100 grammban 14 g feh\u00e9rj\u00e9t tartalmaz.&nbsp;<\/strong>Elk\u00e9sz\u00edthet\u0151 k\u00f6retk\u00e9nt is, rizs helyett, amely k\u00f6r\u00fclbel\u00fcl 10 g feh\u00e9rj\u00e9t tartalmaz. A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/quinoa-hu\/\" class=\"ek-link\">quinoa<\/a> azonban <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-quinoa-salata-3-felekeppen\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00fcl\u00f6nb\u00f6z\u0151 sal\u00e1t\u00e1khoz<\/a>, s\u00f3s vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-quinoa-csokolade-es-banan-gazdag-izevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9des desszertekhez<\/a> is alkalmas. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legfontosabb az, hogy a teljes ki\u0151rl\u00e9s\u0171 \u00e9lelmiszereket r\u00e9szes\u00edts\u00fck el\u0151nyben azok finom\u00edtott v\u00e1ltozataival szemben.&nbsp;Lehet az&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/tesztak\" class=\"ek-link\">t\u00e9szta<\/a><\/strong><\/span><strong>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/barna-bulgur-gymbeam.html\" class=\"ek-link\">bulgur<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-kuszkusz-gymbeam.html\" target=\"_blank\" aria-label=\"kuszkusz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuszkusz<\/a>,&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/teszta-spaghetti-340-g-diet-food.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spagetti<\/strong><\/a>&nbsp;vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/rizs\/\" class=\"ek-link\">rizs<\/a>.&nbsp;<strong>A <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/instant-hajdinakasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hajdina<\/strong><\/a><strong>, az amarant vagy a&nbsp;<\/strong><a href=\"https:\/\/gymbeam.hu\/wild-rice-sonko.html\" class=\"ek-link\"><strong>vadrizs<\/strong> <\/a>szint\u00e9n megfelel\u0151.<strong>&nbsp;<\/strong>A teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r, amely gyakran meglep\u0151en magas n\u00f6v\u00e9nyi feh\u00e9rjetartalommal rendelkezik, szint\u00e9n eml\u00edt\u00e9st \u00e9rdemel. Egy 43 grammos szelet teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r <strong>legfeljebb 5 gramm feh\u00e9rj\u00e9t tartalmazhat. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Elk\u00e9sz\u00edt\u00e9si lehet\u0151s\u00e9geket a cikk\u00fcnkben tal\u00e1lsz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa: Fitness receptek quino\u00e1val, a csoda \u00e9lelmiszerrel.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Kostold_meg_a_huvelyeseket_es_magvakat_nassolj\"><\/span>7. K\u00f3stold meg a h\u00fcvelyeseket \u00e9s magvakat nassolj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A h\u00fcvelyesek nagyon j\u00f3 v\u00e1laszt\u00e1s a feh\u00e9rjebevitel n\u00f6vel\u00e9s\u00e9re.&nbsp;Ezek k\u00f6z\u00e9 tartozik <strong>mindenf\u00e9le&nbsp;<a href=\"https:\/\/gymbeam.hu\/huvelyesek\" class=\"ek-link\">bab<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/tesztak\/lencse\" target=\"_blank\" aria-label=\"lencse (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lencse<\/a> \u00e9s sz\u00f3ja. <\/strong>Amellett, hogy min\u0151s\u00e9gi feh\u00e9rj\u00e9t k\u00edn\u00e1lnak, nagyszer\u0171 rostforr\u00e1st is biztos\u00edtanak,&nbsp;<strong>ami j\u00f3t\u00e9kony hat\u00e1ssal van az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9sre. <\/strong>A komplex sz\u00e9nhidr\u00e1tokkal egy\u00fctt hossz\u00fa id\u0151re eltel\u00edthetnek, \u00e9s nagy mennyis\u00e9gben tartalmaznak antioxid\u00e1nsokat. A h\u00fcvelyesek fogyaszt\u00e1sa az LDL-koleszterinszint cs\u00f6kken\u00e9s\u00e9vel \u00e9s a sz\u00edvbetegs\u00e9gek kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9vel j\u00e1r.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[19 &#8211; 20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00cdme a legn\u00e9pszer\u0171bb h\u00fcvelyesek:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><a href=\"https:\/\/gymbeam.hu\/bio-vorosbab-sos-leben-auga.html\" target=\"_blank\" aria-label=\"v\u00f6r\u00f6sbab (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00f6r\u00f6sbab<\/a>&nbsp;(kb. 23 g feh\u00e9rje \/ 100 g)<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/tesztak\/lencse\" target=\"_blank\" aria-label=\"v\u00f6r\u00f6slencse (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00f6r\u00f6slencse<\/a>&nbsp;(kb. 24 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>csicseribors\u00f3 (kb. 19 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li>z\u00f6ldbors\u00f3 (kb. 23 g feh\u00e9rje \/ 100 g)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/mungo-bab-green-apotheke.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mung\u00f3bab<\/a>&nbsp;(kb. 23 g feh\u00e9rje \/ 100 g)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00e9sz\u00edthetsz&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hagyomanyos-mexikoi-chili-con-carne-rizzsel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hagyom\u00e1nyos mexik\u00f3i chili con carne<\/a>-t vagy egy&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-reggeli-burrito-babbal-avokadoval-es-tojassal\/?fbclid=IwAR2e56T6-7CJt__hj2Tg1UXSb_Nx5rAHYZVaEqpdIb3ypgdlrMc6ZXnfzWk\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gyors burrito reggelit<\/a> v\u00f6r\u00f6sbabb\u00f3l.&nbsp;Ha a k\u00f6nnyebb \u00e9teleket szereted, pr\u00f3b\u00e1ld ki a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-lencsesalata-sult-repaval-avokadoval-es-feta-sajttal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lencsesal\u00e1t\u00e1t s\u00fclt r\u00e9p\u00e1val, avok\u00e1d\u00f3val \u00e9s feta sajttal<\/a>.&nbsp;A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csicseriborso\/\" class=\"ek-link\">csicseribors\u00f3<\/a> szerelmeseinek pedig a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-curry-tofuval-es-csicseriborsoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n curry<\/a>t aj\u00e1nlunk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kipr\u00f3b\u00e1lhatod azt is, hogy<strong>di\u00f3f\u00e9l\u00e9ket nasizol ink\u00e1bb. A&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mandula<\/a>, a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kesudi\u00f3<\/a> \u00e9s a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/pistachios-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">piszt\u00e1cia<\/a> is nagyszer\u0171, mivel helyettes\u00edthetik a feldolgozott \u00e9teleket vagy az \u00e9dess\u00e9get. Finom \u00edz\u00fck van, \u00e9s a rost mellett nagyszer\u0171 feh\u00e9rjeforr\u00e1st jelentenek. Konkr\u00e9tan, a&nbsp;<strong>piszt\u00e1cia 21 g \/ 100 g, a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kesudio\/\" class=\"ek-link\">kesudi\u00f3<\/a> 18 g \/ 100 g, \u00e9s a mandula 21 g \/ 100 g feh\u00e9rj\u00e9t tartalmaz. A&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mogyor\u00f3vajra<\/a>, amely sz\u00e9les k\u00f6rben felhaszn\u00e1lhat\u00f3 a konyh\u00e1ban, szint\u00e9n \u00e9rdemes mindenk\u00e9ppen odafigyelni.&nbsp;Haszn\u00e1latukhoz ihletet tal\u00e1lsz az <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/5-fitt-recept-a-dio-es-a-mogyorovajak-kedveloinek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 fitt recept a magok \u00e9s a mogyor\u00f3vajak kedvel\u0151inek<\/strong><\/a><strong> c\u00edm\u0171 cikk\u00fcnkben. <\/strong>Fogyaszt\u00e1sukkor azonban figyelembe kell venni a viszonylag magas kal\u00f3riatartalmat, \u00e9s a kiegyens\u00falyozott \u00e9trendben sz\u00e1molni kell vele.<\/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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"754\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1124x754.jpg\" alt=\"K\u00f3stold meg a h\u00fcvelyeseket \u00e9s magvakat nassolj\" class=\"wp-image-298747\" style=\"width:843px;height:566px\" title=\"K\u00f3stold meg a h\u00fcvelyeseket \u00e9s magvakat nassolj\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1124x754.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-1536x1031.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/Copy-of-cupcakes_5-2048x1374.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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Novenyi_alapu_hushelyettesitok_hasznalata\"><\/span>8. N\u00f6v\u00e9nyi alap\u00fa h\u00fashelyettes\u00edt\u0151k haszn\u00e1lata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span>N\u00f6v\u00e9nyi alap\u00fa h\u00fashelyettes\u00edt\u0151k nagyon n\u00e9pszer\u0171ek a veg\u00e1nok \u00e9s a veget\u00e1ri\u00e1nusok k\u00f6r\u00e9ben. De adhatsz nekik te is egy es\u00e9lyt, m\u00e9g akkor is, ha a klasszikus h\u00fast r\u00e9szes\u00edted el\u0151nyben. K\u00f3stolhatsz valami \u00fajat, mik\u00f6zben bejuttatod <\/span><strong><span>az \u00f6sszes sz\u00fcks\u00e9ges t\u00e1panyagot, bele\u00e9rtve egy komoly adag feh\u00e9rj\u00e9t is.<\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az egyik legismertebb n\u00f6v\u00e9nyi alap\u00fa h\u00fasp\u00f3tl\u00f3 a glut\u00e9nb\u00f3l k\u00e9sz\u00fclt <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-szejtan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">szejt\u00e1n<\/a>.&nbsp;A sz\u00f3j\u00e1val ellent\u00e9tben, megjelen\u00e9s\u00e9ben \u00e9s \u00e1llag\u00e1ban a val\u00f3di h\u00fasra&nbsp;hasonl\u00edt.&nbsp;<strong>Magas a feh\u00e9rjetartalma (ak\u00e1r 13 g \/ 100 g)<\/strong>&nbsp;\u00e9s alacsony a zs\u00edrtartalma.&nbsp;S\u00fcthet\u0151, pir\u00edthat\u00f3 vagy ak\u00e1r is grillezheted is. Ez\u00e9rt nagyon k\u00f6nnyen haszn\u00e1lhat\u00f3 a k\u00fcl\u00f6nb\u00f6z\u0151 receptekben.&nbsp;A h\u00fas m\u00e1sik n\u00f6v\u00e9nyi alternat\u00edv\u00e1ja a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofu<\/strong><\/a><strong>, amelynek BIO v\u00e1ltozat\u00e1ban 7,2 g \/ 100 g<\/strong> feh\u00e9rje van, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BIO tempeh<\/strong><\/a> pedig<strong>&nbsp;17,8 g \/ 100 g.&nbsp;<\/strong>A<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-tofu-steak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> Ropog\u00f3s tofu steak<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-edesburgonya-tal-tofuval-es-kesu-ontettel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00c9desburgonya tofuval \u00e9s kesudi\u00f3 \u00f6ntettel<\/a>&nbsp;vagy a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tofu-feherje-cheesecake-recept\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Feh\u00e9rj\u00e9s sajttorta tofub\u00f3l<\/a> kiv\u00e1l\u00f3 receptjeit mindenk\u00e9ppen \u00e9rdemes megk\u00f3stolni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Ha jobban \u00e9rdekel ez a t\u00e9ma, mindenk\u00e9ppen olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket <\/span><a href=\"https:\/\/gymbeam.hu\/blog\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span>N\u00f6v\u00e9nyi h\u00fashelyettes\u00edt\u0151k: Melyek a legjobbak, mennyi feh\u00e9rj\u00e9t tartalmaznak, \u00e9s k\u00e9pesek-e teljesen helyettes\u00edteni a h\u00fast?<\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mi_a_tanulsag\"><\/span>Mi a tanuls\u00e1g<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span>A rohan\u00f3 \u00e9letm\u00f3d gyakran megzavarja \u00e9tkez\u00e9si szok\u00e1sainkat. Ezt a \u00f6sszes feh\u00e9rjebevitel is t\u00fckr\u00f6zi, amely sok esetben nem ide\u00e1lis.&nbsp;Azonban, amint azt fentebb olvastad, becsemp\u00e9szni egy viszonylag norm\u00e1lis \u00e9trendbe tal\u00e1n nem is olyan neh\u00e9z, mint azt az elej\u00e9n gondoltad. Minden \u00e9tkez\u00e9sn\u00e9l figyelj oda, hogy<\/span><strong><span> minden adag kiegyens\u00falyozott mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t tartalmazzon. <\/span><\/strong><span>Ezen k\u00edv\u00fcl fogyaszthatsz \u00edzletes, feh\u00e9rj\u00e9ben gazdag r\u00e1gcs\u00e1lnival\u00f3kat \u00fatk\u00f6zben, a munkahelyen vagy a suliban is, ami szint\u00e9n t\u00f6k\u00e9letesen laktat\u00f3.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neked mennyi a napi feh\u00e9rjebeviteled? Pr\u00f3b\u00e1lsz minden \u00e9tkez\u00e9sn\u00e9l figyelni r\u00e1, vagy sz\u00e1modra ez komolyabb kih\u00edv\u00e1s? Ha tetszett a cikk, ne habozz \u00e9s oszd meg, hogy az ismer\u0151seid is megtudj\u00e1k, hogyan lehet optim\u00e1lis mennyis\u00e9g\u0171 feh\u00e9rj\u00e9vel gazdag\u00edtani az \u00e9trendet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Szeretn\u00e9l t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9teleidbe? A mai cikkben hat\u00e9kony tippekkel seg\u00edt\u00fcnk ebben.<\/p>\n","protected":false},"author":120,"featured_media":298771,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7626,7638,7356,6276],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337016","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","10":"tag-etrend-hu","11":"tag-feherje","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 lehet t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trend\u00fcnkbe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Szeretn\u00e9l t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9teleidbe? 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