{"id":347324,"date":"2022-03-15T11:41:56","date_gmt":"2022-03-15T10:41:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347324"},"modified":"2024-05-29T11:29:30","modified_gmt":"2024-05-29T09:29:30","slug":"mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/","title":{"rendered":"Milyen t\u00e1panyagok hi\u00e1nya mer\u00fcl fel a leggyakrabban a veg\u00e1n \u00e9trendben, \u00e9s hogyan p\u00f3tolhatjuk ezeket?"},"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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#A_vegan_etrend_es_elonyei\" title=\"A veg\u00e1n \u00e9trend \u00e9s el\u0151nyei\">A veg\u00e1n \u00e9trend \u00e9s 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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#A_vegan_etkezes_kockazatai\" title=\"A veg\u00e1n \u00e9tkez\u00e9s kock\u00e1zatai\">A veg\u00e1n \u00e9tkez\u00e9s kock\u00e1zatai<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#10_tapanyag_mely_hianyozhat_a_novenyi_alapu_etrendbol\" title=\"10 t\u00e1panyag, mely hi\u00e1nyozhat a n\u00f6v\u00e9nyi alap\u00fa \u00e9trendb\u0151l\">10 t\u00e1panyag, mely hi\u00e1nyozhat a n\u00f6v\u00e9nyi alap\u00fa \u00e9trendb\u0151l<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#1_B12-vitamin\" title=\"1. B12-vitamin\">1. B12-vitamin<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#2_D-vitamin\" title=\"2. D-vitamin\">2. D-vitamin<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#3_Cink\" title=\"3. Cink\">3. Cink<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#4_Vas\" title=\"4. Vas\">4. Vas<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#5_Omega-3_zsirsavak\" title=\"5. Omega-3 zs\u00edrsavak\">5. Omega-3 zs\u00edrsavak<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#6_Kalcium\" title=\"6. Kalcium\">6. Kalcium<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#7_Jod\" title=\"7. J\u00f3d\">7. J\u00f3d<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#8_Feherje\" title=\"8. Feh\u00e9rje\">8. Feh\u00e9rje<\/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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#9_Kreatin\" title=\"9. Kreatin\">9. Kreatin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#10_Karnozin\" title=\"10. Karnozin\">10. Karnozin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Folyamatosan n\u0151 azoknak az embereknek a sz\u00e1ma, akik teljesen kiz\u00e1rj\u00e1k \u00e9trendj\u00fckb\u0151l a h\u00fast, a halat, a toj\u00e1st, a tejet \u00e9s minden m\u00e1s \u00e1llati eredet\u0171 \u00e9lelmiszereket. Az Amerikai Egyes\u00fclt \u00c1llamokban p\u00e9ld\u00e1ul a veg\u00e1nok sz\u00e1ma 2014 \u00e9s 2018 k\u00f6z\u00f6tt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/thevou.com\/lifestyle\/2019-the-world-of-vegan-but-how-many-vegans-are-in-the-world\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">400%-kal<\/a> (4 milli\u00f3r\u00f3l 20 milli\u00f3ra) n\u0151tt. Vil\u00e1gszerte hasonl\u00f3 tendenci\u00e1t figyelhet\u00fcnk meg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trendnek vannak el\u0151nyei, de kih\u00edv\u00e1sai is. Hi\u00e1nyoznak bel\u0151le azok az \u00e9lelmiszerek, amelyek a B12-vitamin, a vas, a feh\u00e9rje \u00e9s m\u00e1s \u00e9rt\u00e9kes t\u00e1panyagok els\u0151dleges forr\u00e1sai.<strong> A n\u00f6v\u00e9nyi eredet\u0171 \u00e9lelmiszerekben ezek az anyagok gyakran kisebb mennyis\u00e9gben vagy kev\u00e9sb\u00e9 em\u00e9szthet\u0151 form\u00e1ban fordulnak el\u0151.<\/strong> Ez\u00e9rt fontos tudni, hogyan kell egy veg\u00e1n \u00e9trendet megfelel\u0151en \u00f6ssze\u00e1ll\u00edtani, hogy bejusson az \u00f6sszes sz\u00fcks\u00e9ges t\u00e1panyag.<\/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=\"A_vegan_etrend_es_elonyei\"><\/span>A veg\u00e1n \u00e9trend \u00e9s el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy j\u00f3l \u00f6ssze\u00e1ll\u00edtott veg\u00e1n \u00e9trend sz\u00e1mos el\u0151nnyel j\u00e1rhat. Amikor olyan alapvet\u0151 \u00e9lelmiszereken alapul, mint a gabonaf\u00e9l\u00e9k, h\u00fcvelyesek, gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek, <strong>\u00e1ltal\u00e1ban nagy mennyis\u00e9g\u0171 rostot, antioxid\u00e1nsokat, n\u00e9h\u00e1ny vitamint \u00e9s \u00e1sv\u00e1nyi anyagot tartalmaz.<\/strong> R\u00e1ad\u00e1sul a veg\u00e1n \u00e9trendben nem sok tel\u00edtett zs\u00edr vagy koleszterin van, ami egy\u00e9bk\u00e9nt is kock\u00e1zatos lehet az eg\u00e9szs\u00e9gre. \u00d6sszet\u00e9tel\u00e9nek k\u00f6sz\u00f6nhet\u0151en j\u00f3t\u00e9kony hat\u00e1ssal lehet az emberi szervezetre, \u00e9s \u00edgy v\u00e9delmet ny\u00fajthat bizonyos betegs\u00e9gek kialakul\u00e1s\u00e1val szemben. <span 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 k\u00fcl\u00f6nb\u00f6z\u0151 kutat\u00e1sok eredm\u00e9nyei alapj\u00e1n \u00e9rdekes k\u00f6vetkeztet\u00e9st vonhatunk le. A veg\u00e1nok k\u00f6nnyebben alkalmazkodnak az <strong>eg\u00e9szs\u00e9gesebb \u00e9letvitelhez,<\/strong> mint m\u00e1sok. Kevesebbet doh\u00e1nyoznak \u00e9s t\u00e9v\u00e9znek, t\u00f6bbet alszanak, t\u00f6bbet sportolnak \u00e9s t\u00f6bb figyelmet ford\u00edtanak az eg\u00e9szs\u00e9g\u00fckre. Mindezek azt eredm\u00e9nyezik, hogy a n\u00f6v\u00e9nyi alap\u00fa \u00e9lelmiszerek kedvel\u0151i gyakran karcs\u00fabbak \u00e9s eg\u00e9szs\u00e9gesebbek, mint m\u00e1sok.<span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A veg\u00e1n \u00e9trend a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00falycs\u00f6kken\u00e9sben<\/a> is seg\u00edthet. A h\u00fcvelyesek, teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k, z\u00f6lds\u00e9gek \u00e9s egy\u00e9b teljes \u00e9rt\u00e9k\u0171 \u00e9lelmiszerek rendszeres fogyaszt\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en t\u00f6bb rostot tartalmaz. <strong>Ez\u00e9rt a veg\u00e1n \u00e9telek laktat\u00f3bbak is, ami valamivel kisebb energiabevitelt eredm\u00e9nyezhet.<\/strong> M\u00e1s \u00e9trendekhez k\u00e9pest term\u00e9szetesen a zs\u00edr- \u00e9s az energiatartalom (energias\u0171r\u0171s\u00e9g) is alacsonyabb. Mindezek miatt sokan \u00fagy fogynak, hogy \u00e9szre sem veszik, amikor a 100% -ban n\u00f6v\u00e9nyi alap\u00fa \u00e9trendre v\u00e1ltunk, pedig nem is sz\u00e1molgatj\u00e1k a kal\u00f3ri\u00e1kat. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg\" alt=\"Milyen el\u0151nyei vannak a veg\u00e1n \u00e9tkez\u00e9snek?\" class=\"wp-image-316918\" style=\"width:843px;height:563px\" title=\"Milyen el\u0151nyei vannak a veg\u00e1n \u00e9tkez\u00e9snek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-2048x1367.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=\"A_vegan_etkezes_kockazatai\"><\/span>A veg\u00e1n \u00e9tkez\u00e9s kock\u00e1zatai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e1sr\u00e9szt a tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trendnek megvannak a maga kock\u00e1zatai is, amelyeket musz\u00e1j figyelembe venni az \u00e9trend megtervez\u00e9sekor. <strong>El\u0151fordulhat, hogy nem tartalmaz olyan fontos t\u00e1panyagokat, amelyek f\u0151k\u00e9nt az \u00e1llati eredet\u0171 \u00e9telekben tal\u00e1lhat\u00f3k.<\/strong> De van az\u00e9rt olyan, ami term\u00e9szetes m\u00f3don is megtal\u00e1lhat\u00f3 a n\u00f6v\u00e9nyi \u00e9lelmiszerekben, csak kev\u00e9sb\u00e9 j\u00f3 a hasznosul\u00e1sa. R\u00e1ad\u00e1sul egyes veg\u00e1n \u00e9teleket gyakran d\u00fas\u00edtanak is ezekkel a t\u00e1panyagokkal. Ez\u00e9rt alapvet\u0151 fontoss\u00e1g\u00fa, hogy a n\u00f6v\u00e9nyi alap\u00fa \u00e9trend szerelmesei <strong>tiszt\u00e1ban legyenek azzal, hogy milyen \u00e9lelmiszereket \u00e9rdemes felvenni az \u00e9tlapra, \u00e9s hogy mely t\u00e1panyagokat kell p\u00f3tolni<\/strong>, hogy a szervezet minden sz\u00fcks\u00e9glet\u00e9t kiel\u00e9g\u00edts\u00e9k. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trendnek sok v\u00e1ltozata van.<\/strong> Ha gondosan megtervezed, \u00e9s az alapvet\u0151 \u00e9lelmiszerekb\u0151l v\u00e1ltozatos a v\u00e1laszt\u00e9k, az er\u0151sen feldolgozott \u00e9lelmiszerekb\u0151l pedig a lehet\u0151 legkevesebb, akkor val\u00f3sz\u00edn\u0171leg minden t\u00e1pl\u00e1lkoz\u00e1si ig\u00e9nynek meg fogsz felelni. De ha nem gondolsz r\u00e1, \u00e9s vega burgert eszel s\u00fclt krumplival, hiszen az \u00fagyis az veg\u00e1n, akkor biztosan nem mondhatod az \u00e9tkez\u00e9sedre, hogy <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)\">eg\u00e9szs\u00e9ges<\/a> vagy kiegyens\u00falyozott.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amikor 100% -ban n\u00f6v\u00e9nyi alap\u00fa \u00e9trendre v\u00e1ltasz, az is fontos, hogy a szervezeted elegend\u0151 energi\u00e1t kapjon.<strong> A veg\u00e1n \u00e9trend \u00e1tlagosan alacsonyabb energias\u0171r\u0171s\u00e9ggel rendelkezik, mint a vegyes \u00e9trend.<\/strong> Ez azt jelenti, hogy p\u00e9ld\u00e1ul 100 g f\u0151tt lencse vagy tofu kevesebb kal\u00f3ri\u00e1t tartalmaz, mint 100 g marhah\u00fas. Ez a v\u00e1ltoz\u00e1s k\u00f6nnyen vezethet az energiabevitel cs\u00f6kken\u00e9s\u00e9hez, ami <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-eszel-eleget\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vesz\u00e9lyes<\/a> is lehet, k\u00fcl\u00f6n\u00f6sen a sportol\u00f3k sz\u00e1m\u00e1ra. Ez\u00e9rt a veg\u00e1n \u00e9teladagok gyakran nagyobbak, mint a h\u00fasos \u00e9trendet fogyaszt\u00f3k\u00e9. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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=\"707\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg\" alt=\"Mik a veg\u00e1n \u00e9trend h\u00e1tr\u00e1nyai?\" class=\"wp-image-316946\" style=\"width:843px;height:530px\" title=\"Mik a veg\u00e1n \u00e9trend h\u00e1tr\u00e1nyai?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1536x966.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-2048x1287.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=\"10_tapanyag_mely_hianyozhat_a_novenyi_alapu_etrendbol\"><\/span>10 t\u00e1panyag, mely hi\u00e1nyozhat a n\u00f6v\u00e9nyi alap\u00fa \u00e9trendb\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gabonaf\u00e9l\u00e9ken, h\u00fcvelyeseken, gy\u00fcm\u00f6lcs\u00f6k\u00f6n, z\u00f6lds\u00e9geken \u00e9s di\u00f3f\u00e9l\u00e9ken alapul\u00f3 \u00e9trend minden vitamint \u00e9s \u00e1sv\u00e1nyi anyagot elegend\u0151 mennyis\u00e9gben tartalmaz. De a val\u00f3s\u00e1g nem mindig olyan sz\u00e9p, mint azt egyes kutat\u00e1sok mutatj\u00e1k. Egy tanulm\u00e1ny szerint p\u00e9ld\u00e1ul <strong>a megk\u00e9rdezett veg\u00e1nok 28% -\u00e1nak volt valamilyen v\u00e9rb\u0151l kimutathat\u00f3 t\u00e1panyaghi\u00e1nya.<\/strong> P\u00e9ld\u00e1ul alacsony B12-vitamin-, D-vitamin-, vas-, kalcium- vagy cinkszint. Egy\u00e9b t\u00e1panyagok, melyek hi\u00e1nyozhatnak a n\u00f6v\u00e9nyi alap\u00fa \u00e9trendb\u0151l: omega-3 zs\u00edrsavak \u00e9s j\u00f3d. A <strong>t\u00fal kev\u00e9s feh\u00e9rjebevitel<\/strong> sem kiv\u00e9tel, k\u00fcl\u00f6n\u00f6sen a sportol\u00f3k eset\u00e9ben, akiknek m\u00e9g nagyobb sz\u00fcks\u00e9g\u00fck van erre a makrot\u00e1panyagra. N\u00e1luk a kreatin \u00e9s a karnozin szint lehet alacsonyabb. <span style=\"color: #ff6600\">[1,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebben a cikkben megosztjuk veled a sz\u00fcks\u00e9ges t\u00e1panyagok az Eur\u00f3pai \u00c9lelmiszerbiztons\u00e1gi Hat\u00f3s\u00e1g (EFSA) m\u00f3dszertana szerinti napi aj\u00e1nlott mennyis\u00e9g\u00e9t \u00e9s \u00f6sszehasonl\u00edtjuk ezeket az \u00e9rt\u00e9keket a n\u00e9met ajk\u00fa orsz\u00e1gok (DACH) legfrissebb referencia\u00e9rt\u00e9keivel.&nbsp;&nbsp;<\/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_B12-vitamin\"><\/span>1. B12-vitamin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/b12-vitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B12-vitamin, m\u00e1s n\u00e9ven kobalamin<\/strong><\/a> sz\u00e1mos fontos szerepet t\u00f6lt be a szervezetben. <strong>R\u00e9szt vesz p\u00e9ld\u00e1ul az elme \u00e9s az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9ben valamint a v\u00f6r\u00f6sv\u00e9rtestek termel\u00e9s\u00e9ben is.<\/strong> Hi\u00e1nya gyakran a hangulatv\u00e1ltoz\u00e1ssal, rossz koncentr\u00e1ci\u00f3s k\u00e9pess\u00e9ggel vagy v\u00e9rszeg\u00e9nys\u00e9ggel (a v\u00f6r\u00f6sv\u00e9rtestek hi\u00e1nya) j\u00e1r, ami gyenges\u00e9get, a fizikai teljes\u00edtm\u00e9ny cs\u00f6kken\u00e9s\u00e9t \u00e9s s\u00e1padts\u00e1got okoz. <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg\" alt=\"B12-vitamin forr\u00e1sok veg\u00e1noknak\" class=\"wp-image-316961\" title=\"B12-vitamin forr\u00e1sok veg\u00e1noknak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>A szervezetben a B12-vitamin alacsony szintj\u00e9t nem mindig az okozza, hogy nem jut be elegend\u0151 az \u00e9tkez\u00e9ssel. <strong>Tulajdonk\u00e9pp egy bels\u0151 t\u00e9nyez\u0151 d\u00f6nt\u0151 fontoss\u00e1g\u00fa a megfelel\u0151 felsz\u00edv\u00f3d\u00e1s\u00e1hoz.<\/strong> Ez a gyomorban k\u00e9pz\u0151dik, ahonnan a b\u00e9lbe jut. Majd a B12-vitamint megk\u00f6ti a v\u00e9konyb\u00e9lben, \u00e9s egy\u00fctt egy olyan vegy\u00fcletet alkotnak (a B12-vitamin \u00e9s a bels\u0151 t\u00e9nyez\u0151), amely ellen\u00e1ll az em\u00e9szt\u0151enzimeknek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezut\u00e1n a b\u00e9lfalon \u00e1t bejutnak a v\u00e9rbe, majd a B12-vitamin a v\u00e9r\u00e1ramon kereszt\u00fcl eljuthat az \u00f6sszes c\u00e9lsz\u00f6vetbe, \u00edgy teljes\u00edtve a k\u00fcldet\u00e9s\u00e9t. Ez a bels\u0151 t\u00e9nyez\u0151 n\u00e9lk\u00fcl nem lenne lehets\u00e9ges, mert ha az nem lenne, a B12-vitamin beszorulna az em\u00e9szt\u0151rendszerbe, \u00e9s ki\u00fcr\u00fclne a szervezetb\u0151l \u00fagy, hogy nem is hasznosult. Ez\u00e9rt, ha a szervezet B12-vitamin hi\u00e1nyos, fontos a bels\u0151 t\u00e9nyez\u0151 megfelel\u0151 termel\u00e9s\u00e9t is ellen\u0151rizni. <span style=\"color: #ff6600\">[7]<\/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 B12-vitamin f\u0151 forr\u00e1sai \u00e1llati eredet\u0171 \u00e9lelmiszerek, \u00edgy logikus, hogy hi\u00e1nyoznak a veg\u00e1n \u00e9trendb\u0151l.<\/strong> Ennek a vitaminnak a term\u00e9szetes jelenl\u00e9te a n\u00f6v\u00e9nyi forr\u00e1sokban meglehet\u0151sen kiv\u00e9teles. Az egyik ilyen p\u00e9lda a nori alga, amely a szusik\u00e9sz\u00edt\u00e9sben n\u00e9pszer\u0171. A veg\u00e1n \u00e9trendben szerepl\u0151 egy\u00e9b \u00e9lelmiszerek csak nyomokban tartalmaznak B12-vitamint, vagy \u00f6sszet\u00e9tel\u00fck nem stabil (s\u00f6r\u00e9leszt\u0151, klorella).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ez\u00e9rt a n\u00f6v\u00e9nyi alap\u00fa fogy\u00f3k\u00far\u00e1z\u00f3k nem t\u00e1maszkodhatnak 100% -ban ezekre a forr\u00e1sokra,<\/strong> \u00e9s gyakran d\u00fas\u00edtott \u00e9lelmiszereket \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket is kell enni\u00fck. <span style=\"color: #ff6600\">[7, 9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mik a B12-vitamin term\u00e9szetes n\u00f6v\u00e9nyi forr\u00e1sai, \u00e9s milyen \u00e9lelmiszerekhez adj\u00e1k hozz\u00e1?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nori tengeri alga<\/li>\n\n\n\n<li>sz\u00f3ja, zab, rizs, k\u00f3kuszdi\u00f3 \u00e9s egy\u00e9b n\u00f6v\u00e9nyi alap\u00fa italok&nbsp;<\/li>\n\n\n\n<li>n\u00f6v\u00e9nyi alap\u00fa <a href=\"https:\/\/gymbeam.hu\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\"feh\u00e9rjepor (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjepor<\/a><\/li>\n\n\n\n<li>n\u00f6v\u00e9nyi joghurt, sajt vagy tejsz\u00edn<\/li>\n\n\n\n<li>finom \u00e9leszt\u0151<\/li>\n\n\n\n<li>n\u00f6v\u00e9nyi alap\u00fa lehet\u0151s\u00e9gek h\u00fas, sonka vagy kolb\u00e1sz helyettes\u00edt\u00e9s\u00e9re&nbsp;<\/li>\n\n\n\n<li>tofu, tempeh, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/szejtan\/\" class=\"ek-link\">szejt\u00e1n<\/a><\/li>\n\n\n\n<li>reggeli gabonapelyhek<\/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\">Mennyi a B12-vitamin aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA a feln\u0151ttek sz\u00e1m\u00e1ra <strong>napi 4 \u00b5g bevitel\u00e9t<\/strong> javasolja, de n\u0151knek a terhess\u00e9g alatt ezt 4,5 \u00b5g-ra, szoptat\u00e1s alatt pedig 5,0 \u00b5g-ra kell emelni\u00fck. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>A feln\u0151ttek sz\u00e1m\u00e1ra aj\u00e1nlott napi 4 \u03bcg-os adaggal a DACH is egyet\u00e9rt. <span style=\"color: #ff6600\">[11]<\/span><\/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\">Mi a Veg\u00e1n T\u00e1rsas\u00e1g javaslata a B12-vitamin bevitellel kapcsolatban?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fogyasszunk naponta legal\u00e1bb 2-3 adag B12-vitaminnal d\u00fas\u00edtott \u00e9telt, hogy az \u00f6sszbevitel el\u00e9rje a 3 \u00b5g-ot.<\/li>\n\n\n\n<li>Vagy szedj\u00fcnk napi rendszeress\u00e9ggel olyan \u00e9trend-kieg\u00e9sz\u00edt\u0151t, amely 10 \u00b5g-ot tartalmaz ebb\u0151l az anyagb\u00f3l.&nbsp;<\/li>\n\n\n\n<li>Az utols\u00f3 lehet\u0151s\u00e9g az, hogy heti rendszeress\u00e9ggel szed\u00fcnk olyan <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/b12-vitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t<\/a>, amely 2000 \u03bcg-ot tartalmaz. Els\u0151 sorban a bels\u0151 t\u00e9nyez\u0151 korl\u00e1tozott kapacit\u00e1sa miatt van sz\u00fcks\u00e9g ekkora adagra. Itt m\u00e1r r\u00e9szben a B12-vitamin passz\u00edv felsz\u00edv\u00f3d\u00e1s\u00e1ra kell hagyatkoznunk, ami miatt a vitaminnak csak 1% -a sz\u00edv\u00f3dik fel a szervezetben. \u00cdgy ebben az esetben ak\u00e1r 20 \u03bcg is lehet az aj\u00e1nlott adag el\u00e9r\u00e9s\u00e9nek el\u0151seg\u00edt\u00e9s\u00e9re. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\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=\"44749,107605,108862,112657\" ><\/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=\"2_D-vitamin\"><\/span>2. D-vitamin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-vitamin<\/strong><\/a> l\u00e9tfontoss\u00e1g\u00fa a csontok eg\u00e9szs\u00e9g\u00e9hez \u00e9s a megfelel\u0151 immunm\u0171k\u00f6d\u00e9shez. A t\u00fal kev\u00e9s D-vitamin csontritkul\u00e1shoz vezethet \u00e9s a csontok t\u00f6r\u00e9kenyebb\u00e9 v\u00e1lhatnak. F\u0151leg a b\u0151r\u00fcnket \u00e9r\u0151 napf\u00e9nyt\u0151l kapjuk ezt a vitamint. Ny\u00e1ron vagy tavasszal, amikor \u00e1ltal\u00e1ban t\u00f6bb id\u0151t t\u00f6lt\u00fcnk a szabadban, nem kell annyira agg\u00f3dnunk miatta, de ez nem vonatkozik azokra, akik nem t\u00f6ltenek kint t\u00fal sok id\u0151t. A helyzet \u0151sszel \u00e9s tavasszal is gond lehet, amikor kevesebb a f\u00e9ny, \u00e9s kevesebbet vagyunk kint <strong>Ilyenkor a D-vitamin f\u0151 forr\u00e1sai els\u0151 sorban az \u00e1llati eredet\u0171 \u00e9lelmiszerek<\/strong> (hal, toj\u00e1ss\u00e1rg\u00e1ja, m\u00e1j). Teh\u00e1t azok, akik tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trendet k\u00f6vetnek, a D-vitamin-hi\u00e1nyt illet\u0151en nagyobb kock\u00e1zatnak vannak kit\u00e9ve. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Megold\u00e1s lehet a D-vitaminnal d\u00fas\u00edtott \u00e9lelmiszerek vagy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k fogyaszt\u00e1sa. Figyelembe kell azonban venni, hogy a veg\u00e1n term\u00e9kekben a D-vitamin leggyakrabban egy kev\u00e9sb\u00e9 felsz\u00edv\u00f3d\u00f3 form\u00e1ban tal\u00e1lhat\u00f3 meg \u2013 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/d3-vitamin-1-000-ne-now-foods.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ergokalciferol<\/a> (D<sub>2 <\/sub>). Kiv\u00e9telt k\u00e9pez a zuzm\u00f3b\u00f3l kinyert D-vitamin. A z\u00fazm\u00f3ban a jobban felsz\u00edv\u00f3d\u00f3 kolekalciferol (D3-vitamin) form\u00e1j\u00e1ban jelenik meg, amely egy\u00e9bk\u00e9nt csak az \u00e1llati eredet\u0171 term\u00e9kekben tal\u00e1lhat\u00f3. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 13]<\/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\">Milyen \u00e9teleket szoktak a leggyakrabban D-vitaminnal d\u00fas\u00edtani?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sz\u00f3ja-, zab-, k\u00f3kusz- vagy rizstej, mint tej helyettes\u00edt\u0151k<\/li>\n\n\n\n<li>n\u00f6v\u00e9nyi joghurt, sajt vagy tejsz\u00edn<\/li>\n\n\n\n<li>reggeli gabonapelyhek<\/li>\n\n\n\n<li>gy\u00fcm\u00f6lcslevek<\/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\">Mennyi a D-vitamin aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA javaslata szerint a feln\u0151tteknek <strong>napi 15 \u00b5g D-vitamint kell bevenni,<\/strong> ha nem tart\u00f3zkodnak eleget a napon. <span style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>A DACH szerint naponta 20 \u03bcg D-vitamint kellene fogyasztani. <span style=\"color: #ff6600\">[11]<\/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\/2020\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"Melyek a veg\u00e1n D-vitamin forr\u00e1sok?\" class=\"wp-image-316975\" style=\"width:843px;height:562px\" title=\"Melyek a veg\u00e1n D-vitamin forr\u00e1sok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-2048x1365.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_Cink\"><\/span>3. Cink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>cink<\/strong><\/a> egy olyan \u00e1sv\u00e1nyi anyag, amely t\u00f6bb mint 300 reakci\u00f3ban vesz r\u00e9szt az emberi szervezetben, \u00e9s \u00edgy sz\u00e1mos folyamatban fontos szerepet t\u00f6lt be. Elengedhetetlen az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9hez, a feh\u00e9rjeszint\u00e9zishez vagy a tesztoszteronszint fenntart\u00e1s\u00e1hoz a v\u00e9rben. A cink el\u0151seg\u00edti a tesztoszteron k\u00e9pz\u0151d\u00e9st, s\u0151t megakad\u00e1lyozza annak \u00f6sztrog\u00e9nn\u00e9 &#8211; n\u0151i nemi hormonn\u00e1 &#8211; t\u00f6rt\u00e9n\u0151 \u00e1talakul\u00e1s\u00e1t (leboml\u00e1s\u00e1t). A n\u0151k k\u00fcl\u00f6n\u00f6sen \u00e9rt\u00e9kelik a hajra, b\u0151rre \u00e9s k\u00f6rm\u00f6kre kifejtett pozit\u00edv hat\u00e1sait. <strong>A szervezet nem tud cink rakt\u00e1rakat \u00e9p\u00edteni, ez\u00e9rt a rendszeres bevitele kulcsfontoss\u00e1g\u00fa.<\/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>Ez az anyag olyan tiszt\u00e1n n\u00f6v\u00e9nyi \u00e9lelmiszerekben is megtal\u00e1lhat\u00f3, mint a teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/glutenmentes-finomszemu-zabpehely-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zab<\/a>, h\u00fcvelyesek \u00e9s di\u00f3f\u00e9l\u00e9k. <strong>B\u00e1r a probl\u00e9ma ink\u00e1bb az ezekb\u0151l a forr\u00e1sokb\u00f3l sz\u00e1rmaz\u00f3 cink hasznosul\u00e1s\u00e1val kapcsolatban mer\u00fcl fel, <\/strong>mivel olyan fit\u00e1tokat tartalmaznak, amelyek rontj\u00e1k a szervezetben a felsz\u00edv\u00f3d\u00e1s\u00e1t. <strong>A h\u00fcvelyesek \u00e9s di\u00f3f\u00e9l\u00e9k \u00e1ztat\u00e1sa vagy cs\u00edr\u00e1z\u00e1sa<\/strong> jellemz\u0151en cs\u00f6kkenti a fit\u00e1t mennyis\u00e9g\u00e9t, ez\u00e9rt seg\u00edthet. <a href=\"https:\/\/gymbeam.hu\/cink-gymbeam.html\" target=\"_blank\" aria-label=\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>fogyaszt\u00e1s\u00e1val is hozz\u00e1j\u00e1rulhatsz a napi cinkmennyis\u00e9g bevitel\u00e9hez. <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 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\">Melyek a cink n\u00f6v\u00e9nyi forr\u00e1sai?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/glutenmentes-finomszemu-zabpehely-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zab<\/a>, <a href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\">quinoa<\/a>, rizs, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-teljes-kiorlesu-buza-finomliszt-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">b\u00faza<\/a><\/li>\n\n\n\n<li>t\u00f6k-, szez\u00e1m- \u00e9s kendermag<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kesudi\u00f3<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mandula<\/a>, <a href=\"https:\/\/gymbeam.hu\/nyers-mogyoro.html\">f\u00f6ldimogyor\u00f3<\/a> \u00e9s&nbsp;<a href=\"https:\/\/gymbeam.hu\/vajak\">mogyor\u00f3vajak<\/a><\/li>\n\n\n\n<li>gomba<\/li>\n\n\n\n<li>bab, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-borsoteszta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bors\u00f3<\/a>, lencse<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-kakaopor-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kaka\u00f3<\/a> \u00e9s \u00e9tcsokol\u00e1d\u00e9<\/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\">Mennyi a cink aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA <strong>feln\u0151tt f\u00e9rfiak<\/strong> sz\u00e1m\u00e1ra <strong>9,4-16,3 mg<\/strong>, <strong>n\u0151k<\/strong> sz\u00e1m\u00e1ra pedig <strong>7,5-12,7<\/strong> mg napi adag fogyaszt\u00e1s\u00e1t aj\u00e1nlja, ahol a magasabb adag a magasabb fit\u00e1tbevitellel ar\u00e1nyos. Terhess\u00e9g \u00e9s szoptat\u00e1s alatt a n\u0151knek emelni\u00fck kell ezt a mennyis\u00e9get napi 1,6-2,9 mg-mal. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>A DACH <strong>f\u00e9rfiak sz\u00e1m\u00e1ra napi 11-16 mg<\/strong>, <strong>n\u0151k sz\u00e1m\u00e1ra pedig napi 7-10 mg<\/strong> adag fogyaszt\u00e1s\u00e1t javasolja. A napi mennyis\u00e9g a fit\u00e1tbevitel mennyis\u00e9ge szerint alakul. Terhes \u00e9s szoptat\u00f3 n\u0151knek napi 14 mg-ra kell emelni\u00fck cinkbevitelt. <span style=\"color: #ff6600\">[11]<\/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\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg\" alt=\"Melyek a veg\u00e1n cink forr\u00e1sok?\" class=\"wp-image-316993\" style=\"width:843px;height:562px\" title=\"Melyek a veg\u00e1n cink forr\u00e1sok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-2048x1365.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_Vas\"><\/span>4. Vas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/vas-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vas<\/strong><\/a> n\u00e9lk\u00fcl\u00f6zhetetlen \u00e1sv\u00e1nyi anyag a szervezetben, amely els\u0151sorban arr\u00f3l gondoskodik, hogy az oxig\u00e9n a t\u00fcd\u0151b\u0151l minden szervbe eljusson. Hozz\u00e1j\u00e1rul a v\u00f6r\u00f6sv\u00e9rtestek megfelel\u0151 k\u00e9pz\u0151d\u00e9s\u00e9hez is. A hemoglobin, a v\u00e9r sz\u00ednez\u0151anyag\u00e1nak n\u00e9lk\u00fcl\u00f6zhetetlen \u00f6sszetev\u0151je, amely elengedhetetlen a feladata ell\u00e1t\u00e1s\u00e1hoz. <strong>Az alacsony vasszint v\u00e9rszeg\u00e9nys\u00e9ghez vezethet,<\/strong> melynek jellemz\u0151 t\u00fcnetei a fokozott f\u00e1radts\u00e1g, rossz l\u00e9gz\u00e9s vagy s\u00e1padt b\u0151r. <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>Forr\u00e1sait illet\u0151en kiss\u00e9 hasonl\u00edt a cinkhez. Ez az \u00e1sv\u00e1nyi anyag sz\u00e1mos n\u00f6v\u00e9nyben megtal\u00e1lhat\u00f3, a probl\u00e9ma ink\u00e1bb a hasznosul\u00e1s\u00e1val van. A n\u00f6v\u00e9nyekben a vas nem-hem form\u00e1ban van jelen, vagyis a szervezetnek nehezebb felhaszn\u00e1lni, mint az \u00e1llati \u00e9telekb\u0151l sz\u00e1rmaz\u00f3 form\u00e1t. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez\u00e9rt a veg\u00e1nok eset\u00e9ben nagyobb a vashi\u00e1ny kock\u00e1zata. Az \u00e1ltal\u00e1nos javaslat, hogy \u0151k a <strong>napi vasbevitelt a standard aj\u00e1nl\u00e1s 1,8-szoros\u00e1val n\u00f6velj\u00e9k.<\/strong> <strong>Az \u00e9telek be\u00e1ztat\u00e1sa, cs\u00edr\u00e1z\u00e1sa vagy erjeszt\u00e9se<\/strong> szint\u00e9n seg\u00edthet, hogy k\u00f6nnyebben hasznosuljon a vas. C-vitamin szed\u00e9se gy\u00fcm\u00f6lcs, z\u00f6lds\u00e9g vagy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-c-vitamin-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 <\/a>form\u00e1j\u00e1ban szint\u00e9n hat\u00e9kony lehet. Vastartalm\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/iron-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00e9trend-kieg\u00e9sz\u00edt\u0151k <\/a>napi rendszeress\u00e9g\u0171 fogyaszt\u00e1sa szint\u00e9n seg\u00edthet n\u00f6velni a vasszintet. Ha \u00fagy d\u00f6ntesz, hogy \u00edgy juttatod be, tudj r\u00f3la, hogy az a legjobb, ha vasat \u00e9s C-vitamint egy\u00fcttesen tartalmaznak.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 17]<\/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\">Mik a vas n\u00f6v\u00e9nyi forr\u00e1sai?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lencse, csicseribors\u00f3, bab \u00e9s m\u00e1s h\u00fcvelyesek<\/li>\n\n\n\n<li>tofu, quinoa<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kesudio\/\" class=\"ek-link\">kesudi\u00f3<\/a>, chia, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-tokmag-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6kmag,<\/a>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-kendermag-hantolt-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kendermag<\/a><\/li>\n\n\n\n<li>leveles z\u00f6lds\u00e9gek<\/li>\n\n\n\n<li>d\u00fas\u00edtott \u00e9lelmiszerek (reggeli gabonapelyhek)<\/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\">Mennyi a vas aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA szerint a <strong>napi 16 mg vas<\/strong> m\u00e1r fedezi a legt\u00f6bb ember sz\u00e1m\u00e1ra sz\u00fcks\u00e9ges mennyis\u00e9get. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>A DACH javaslata: feln\u0151tt f\u00e9rfiaknak naponta 10 mg vas \u00e9s 10-15 mg a n\u0151knek. A n\u0151kn\u00e9l a menstru\u00e1ci\u00f3 alatti vesztes\u00e9gek miatt kell nagyobb adag. Azt\u00e1n a terhess\u00e9g alatt napi 30 mg-ra kell emelni\u00fck a napi bevitelt, \u00e9s szoptat\u00e1s k\u00f6zben pedig napi 20 mg-ra. <span style=\"color: #ff6600\">[11]<\/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\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"Melyek a veg\u00e1n vasforr\u00e1sok?\" class=\"wp-image-317014\" style=\"width:843px;height:563px\" title=\"Melyek a veg\u00e1n vasforr\u00e1sok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-2048x1366.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=\"5_Omega-3_zsirsavak\"><\/span>5. Omega-3 zs\u00edrsavak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Az omega-3 zs\u00edrsavak<\/strong> rendk\u00edv\u00fcl fontos zs\u00edrok, amelyek k\u00fcl\u00f6n\u00f6sen fontosak a <strong>sz\u00edv, az agy \u00e9s a szem megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez.<\/strong> Azt is meg\u00e1llap\u00edtott\u00e1k, hogy a <strong>gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1sai<\/strong> vannak, amit \u00e9rt\u00e9kelnek p\u00e9ld\u00e1ul az \u00edz\u00fcleti f\u00e1jdalmakt\u00f3l szenved\u0151 emberek. A legismertebbek k\u00f6z\u00e9 tartozik az eikozapenta\u00e9nsav (EPA), a dokozahexa\u00e9nsav (DHA) \u00e9s az alfa-linol\u00e9nsav (ALA) j\u00f3l n\u00e9pszer\u0171 tri\u00f3ja. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A DHA \u00e9s az EPA f\u0151k\u00e9nt a halakban \u00e9s a tengeri \u00e9lelmiszerekben tal\u00e1lhat\u00f3. Kisebb mennyis\u00e9gben toj\u00e1sban \u00e9s h\u00fasban is megtal\u00e1lhat\u00f3k. <strong>Egyetlen n\u00f6v\u00e9nyi forr\u00e1suk a tengeri alga, de egy\u00e9bk\u00e9nt els\u0151 sorban<\/strong> <strong>\u00e1llati eredet\u0171 \u00e9telek tartalmazz\u00e1k.<\/strong> Ez\u00e9rt a veg\u00e1n \u00e9trendben a di\u00f3f\u00e9l\u00e9kben, magvakban \u00e9s ezekb\u0151l az \u00e9lelmiszerekb\u0151l sz\u00e1rmaz\u00f3 olajokban megtal\u00e1lhat\u00f3 ALA fordul el\u0151 gyakrabban. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szervezet\u00fcnk sz\u00e1m\u00e1ra azonban fontosabb az EPA \u00e9s a DHA, mint az ALA. Ezek el\u00e9g gyakran kapcsol\u00f3dnak a legfontosabb szervek megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez is. <strong>B\u00e1r a test\u00fcnk k\u00e9pes az ALA-b\u00f3l EPA-t \u00e9s DHA-t el\u0151\u00e1ll\u00edtani, ez az<\/strong> <strong>esetek legfeljebb 10%-t teszi ki.<\/strong> Az \u00e1talak\u00edt\u00e1s hat\u00e9konys\u00e1g\u00e1t az \u00e9letkor \u00e9s az \u00e9letm\u00f3d is befoly\u00e1solja. A gyakorlatban el\u0151fordulhat, hogy a bevitt ALA mind\u00f6ssze 1-5% -a alakul \u00e1t DHA-v\u00e1. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az \u00e1talakul\u00e1s k\u00f6nnyen stimul\u00e1lhat\u00f3 omega-6 zs\u00edrsavak optim\u00e1lisabb bevitel\u00e9vel, amelyek p\u00e9ld\u00e1ul a margarinokban, a napraforg\u00f3olajban \u00e9s a feldolgozott \u00e9lelmiszerekben vannak. A legt\u00f6bb ember \u00e9trendje t\u00fal sok omega-6 zs\u00edrsavat tartalmaz, \u00e9s gyakran cs\u00f6kkenteni\u00fck kell a bevitel\u00e9t, hogy hat\u00e9konyabb legyen a hasznosul\u00e1sa. A legide\u00e1lisabb megold\u00e1s \u00e1ltal\u00e1ban az <strong>omega-6: omega-3 zs\u00edrsavak 1:1 ar\u00e1nya.<\/strong> Sajnos ez a legt\u00f6bb ember sz\u00e1m\u00e1ra \u00e1ltal\u00e1ban nem teljes\u00edthet\u0151, de tan\u00e1csos min\u00e9l ink\u00e1bb megk\u00f6zel\u00edteni ezeket az \u00e9rt\u00e9keket. <span style=\"color: #ff6600\">[2, 22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg\" alt=\"Veg\u00e1n omega 3\" class=\"wp-image-317034\" title=\"Veg\u00e1n omega 3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Ez\u00e9rt a veg\u00e1noknak azt tan\u00e1csoljuk, hogy fogyasszanak t\u00f6bb, magas ALA tartalm\u00fa \u00e9lelmiszert,<\/strong> \u00e9s juttassanak be napi 2 grammot. Ugyanakkor az EPA \u00e9s a DHA bevitel\u00e9t is n\u00f6velhetik a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alg\u00e1s kieg\u00e9sz\u00edt\u0151k<\/a> szed\u00e9s\u00e9vel. Ez van, hogy olyan terhes \u00e9s szoptat\u00f3 kismam\u00e1knak is aj\u00e1nlott, akik veg\u00e1n \u00e9trendet tartanak, mivel az EPA \u00e9s a DHA is l\u00e9tfontoss\u00e1g\u00fa szerepet j\u00e1tszik a baba fejl\u0151d\u00e9s\u00e9ben. <span style=\"color: #ff6600\">[2,19]<\/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\">Mik az omega-3 zs\u00edrsavak n\u00f6v\u00e9nyi forr\u00e1sai?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-barna-lenmag-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lenmag<\/a> \u00e9s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-lenmagolaj-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lenmagolaj<\/a><\/li>\n\n\n\n<li>t\u00f6k- \u00e9s kendermag, valamint az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-tokmag-olaj-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ezekb\u0151l k\u00e9sz\u00fclt olaj<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">di\u00f3<\/a> \u00e9s di\u00f3olaj<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/canola-fozospray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">repceolaj<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chia mag<\/a><\/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\">Mennyi az omega-3 zs\u00edrsavak aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA szerint naponta <strong>250 mg EPA-t \u00e9s DHA-t<\/strong> kell bejuttatnunk. A biztons\u00e1gos fels\u0151 hat\u00e1r ezekre a zs\u00edrsavakra: napi 5 g. Az ALA eset\u00e9ben az a javaslat, hogy a teljes energiabevitel 0,5% -\u00e1t tegye ki. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li>Azzal a DACH is egyet\u00e9rt, hogy az <strong>ALA a teljes napi energiabevitel 0,5% -\u00e1t<\/strong> tegye ki. Ezt eg\u00e9sz\u00edti ki az omega-6 zs\u00edrsavakra vonatkoz\u00f3 aj\u00e1nl\u00e1ssal, amelynek a napi energiabevitel 2,5% -\u00e1nak kell lennie. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kalcium\"><\/span>6. Kalcium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kalcium\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalcium<\/strong><\/a> is egy olyan \u00e1sv\u00e1nyi anyag, amely a kutat\u00e1sok szerint gyakran hi\u00e1nyzik a veg\u00e1n \u00e9trendb\u0151l. R\u00e9sze a fogak \u00e9s csontok \u00e9p\u00edt\u0151elemeinek, \u00e9s ez\u00e9rt fontos azok megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez. <strong>Az izmok megfelel\u0151<\/strong> <strong>m\u0171k\u00f6d\u00e9s\u00e9hez is hozz\u00e1j\u00e1rul.<\/strong> A magn\u00e9ziummal egy\u00fctt jelent\u0151s szerepe van az izom\u00f6sszeh\u00faz\u00f3d\u00e1sban, \u00e9s hi\u00e1nya izomg\u00f6rcs\u00f6k kialakul\u00e1s\u00e1hoz vezethet. \u00cdgy a n\u00f6v\u00e9nyi alap\u00fa \u00e9trend rajong\u00f3i fog\u00e9konyabbak lehetnek a <strong>csontritkul\u00e1sra \u00e9s a csontt\u00f6r\u00e9sre,<\/strong> mint a mindenev\u0151k. <span class=\"tadv-color\" style=\"color: #ff6600\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kalcium anyagcsere a test\u00fcnk sz\u00e1m\u00e1ra nem olyan egyszer\u0171. Felsz\u00edv\u00f3d\u00e1s\u00e1t \u00e9s hasznosul\u00e1s\u00e1t sz\u00e1mos t\u00e9nyez\u0151 befoly\u00e1solja, p\u00e9ld\u00e1ul bizonyos hormonok, a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">D-vitamin<\/a> \u00e9s <a aria-label=\"K (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/k2-vitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K-vitamin<\/a>, a <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium<\/a> \u00e9s a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1lium<\/a> szintje. Ezek az anyagok is r\u00e9szt vesznek a csontk\u00e9pz\u0151d\u00e9sben \u00e9s a m\u0171k\u00f6d\u00e9sben, \u00e9s r\u00e9szben kompenz\u00e1lhatj\u00e1k a kalciumhi\u00e1nyt. <strong>Azt is kimutatt\u00e1k, hogy az alacsony h\u00fastartalm\u00fa, gy\u00fcm\u00f6lcs\u00f6kben \u00e9s z\u00f6lds\u00e9gekben gazdag \u00e9trend megv\u00e1ltoztatja a vizelet pH-j\u00e1t, ami ett\u0151l l\u00fagosabb lesz<\/strong> (de m\u00e9g mindig \u00e9lettani hat\u00e1rokon bel\u00fcl). Ez a szervezetben a kalcium lassabb anyagcser\u00e9j\u00e9t eredm\u00e9nyezheti, amit azt\u00e1n jellemz\u0151en magasabb kalciumszintben t\u00fckr\u00f6z\u0151dik. Ez azonban nem jelenti azt, hogy teljesen megfeledkez\u00fcnk a kalciumbevitelr\u0151l. Fontos a megfelel\u0151 D-vitamin-anyagcsere, az izom\u00f6sszeh\u00faz\u00f3d\u00e1s \u00e9s az idegi inger\u00fclet\u00e1tvitel szempontj\u00e1b\u00f3l is.<span style=\"color: #ff6600\" class=\"tadv-color\">[8, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A leggazdagabb kalciumforr\u00e1sok k\u00f6z\u00e9 tartozik a tej, a joghurt, a sajt, a m\u00e1k, egyes di\u00f3f\u00e9l\u00e9k \u00e9s a z\u00f6lds\u00e9gek. \u00dagy t\u0171nik teh\u00e1t, hogy rengeteg olyan n\u00f6v\u00e9nyi forr\u00e1s van, amely tartalmazza ezt a t\u00e1panyagot. <strong>A probl\u00e9ma ink\u00e1bb a hasznosul\u00e1ssal van,<\/strong> mert azt az ezekben l\u00e9v\u0151 oxal\u00e1tok, fit\u00e1tok vagy rostok jelent\u0151sen cs\u00f6kkentik. \u00cdgy az alacsony oxal\u00e1ttartalm\u00fa z\u00f6lds\u00e9gek, d\u00fas\u00edtott \u00e9lelmiszerek <a href=\"https:\/\/gymbeam.hu\/ca-zn-mg-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel <\/a><span class=\"tadv-color\" style=\"color: #ff6600\"><span style=\"color: #000000\"><span style=\"color: #808080\">kombin\u00e1lva jobb d\u00f6nt\u00e9s. <\/span><span style=\"color: #ff6600\">[<\/span><\/span>1, 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\">Mik a kalcium n\u00f6v\u00e9nyi forr\u00e1sai?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alacsony oxal\u00e1ttartalm\u00fa z\u00f6lds\u00e9gek:<\/strong> brokkoli, karal\u00e1b\u00e9, k\u00ednai kel, feh\u00e9rr\u00e9pa vagy bok choy, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tahini.<\/a><\/li>\n\n\n\n<li><strong>D\u00fas\u00edtott \u00e9lelmiszerek:<\/strong> reggeli gabonapelyhek, tej helyettes\u00edt\u0151k, tofu, gy\u00fcm\u00f6lcsl\u00e9.<\/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\">Mennyi a kalcium aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA javaslata, hogy a <strong>24 \u00e9ves korig a feln\u0151ttek napi kalciumbevitele 1000 mg<\/strong> legyen. 25 \u00e9v f\u00f6l\u00f6tt elegend\u0151 a 904- 950 mg. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li>A DACH egys\u00e9ges aj\u00e1nl\u00e1st fogalmaz meg 19 \u00e9ves kor felett, <strong>napi 1000 mg<\/strong>-os adagot tan\u00e1csol. <span style=\"color: #ff6600\">[11]<\/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\/2020\/10\/iStock-1264691515-1124x749.jpg\" alt=\"Mik a kalcium n\u00f6v\u00e9nyi forr\u00e1sai?\" class=\"wp-image-317053\" style=\"width:843px;height:562px\" title=\"Mik a kalcium n\u00f6v\u00e9nyi forr\u00e1sai?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jod\"><\/span>7. J\u00f3d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/jod-tengeri-alga-kivonat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>j\u00f3d<\/strong><\/a> olyan \u00e1sv\u00e1nyi anyag, amely k\u00fcl\u00f6n\u00f6sen fontos a <strong>pajzsmirigy megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez.<\/strong> A pajzsmirigy a t\u00e1panyagok (feh\u00e9rj\u00e9k, sz\u00e9nhidr\u00e1tok \u00e9s zs\u00edrok) metabolizmus\u00e1ban szerepet j\u00e1tsz\u00f3 hormonokat termel. \u00cdgy<strong> szab\u00e1lyozza<\/strong> az<strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mi-az-az-alapanyagcsere-es-hogyan-szamoljuk-ki-a-bmr-t\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"baz\u00e1ln\u00edho metabolismu (opens in a new tab)\">alapanyagcsere<\/a><\/strong> sebess\u00e9g\u00e9t, ami jelent\u0151sen befoly\u00e1solja az energiafelhaszn\u00e1l\u00e1st. A j\u00f3 h\u00edr, hogy emellett t\u00e1mogatja az <strong>agyi aktivit\u00e1st<\/strong> (gondolkod\u00e1s, mem\u00f3ria) \u00e9s az idegrendszert is. \u00cdgy <strong>hi\u00e1nya a pajzsmirigy m\u0171k\u00f6d\u00e9si zavaraiban nyilv\u00e1nulhat meg<\/strong> (hypothyreosis), aminek jele a f\u00e1radts\u00e1g vagy s\u00falygyarapod\u00e1s. A fizikai fejl\u0151d\u00e9s alatt szellemi k\u00e1rosod\u00e1st is okozhat. E probl\u00e9m\u00e1k lehet\u0151 legnagyobb m\u00e9rt\u00e9k\u0171 megel\u0151z\u00e9se \u00e9rdek\u00e9ben vil\u00e1gszerte t\u00e1mogatt\u00e1k a j\u00f3dozott s\u00f3 haszn\u00e1lat\u00e1t. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az \u00e1sv\u00e1nyi anyag f\u0151k\u00e9nt halakban, tengeri \u00e9lelmiszerekben \u00e9s tejterm\u00e9kekben fordul el\u0151. <strong>A veg\u00e1nokat ez\u00e9rt fenyegetheti a j\u00f3dhi\u00e1ny vesz\u00e9lye.<\/strong> Ezt mutatja p\u00e9ld\u00e1ul egy tanulm\u00e1ny, amelyben a Szlov\u00e1ki\u00e1ban \u00e9l\u0151 veg\u00e1nok 80% -a j\u00f3dhi\u00e1nyosnak bizonyult. M\u00e1sr\u00e9szt, a n\u00f6v\u00e9nyi \u00e9trend k\u00f6vet\u0151in\u00e9l is el\u0151fordulhat t\u00f6bblet ebb\u0151l az anyagb\u00f3l, ami szint\u00e9n kock\u00e1zatos. Ezt okozhatja a magasan feldolgozott \u00e9lelmiszerek vagy az ebben az \u00e1sv\u00e1nyi anyagban gazdag tengeri alg\u00e1k t\u00falzott fogyaszt\u00e1sa. <span 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<p>A <strong>j\u00f3dozott s\u00f3, a term\u00e9szetben megtal\u00e1lhat\u00f3 j\u00f3dban gazdag \u00e9lelmiszerek \u00e9s a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k haszn\u00e1lata<\/strong> seg\u00edthet a veg\u00e1nok sz\u00e1m\u00e1ra a megfelel\u0151 j\u00f3dbevitel biztos\u00edt\u00e1s\u00e1ban.<\/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\">Melyek a veg\u00e1n j\u00f3dforr\u00e1sok?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>j\u00f3dozott s\u00f3<\/li>\n\n\n\n<li>ban\u00e1n, brokkoli, z\u00f6ldbors\u00f3, limabab<\/li>\n\n\n\n<li><strong>Alg\u00e1k:<\/strong> nori, wakame, kelp.<\/li>\n\n\n\n<li><strong>D\u00fas\u00edtott \u00e9lelmiszerek:<\/strong> n\u00f6v\u00e9nyi italok, reggeli gabonapelyhek, gy\u00fcm\u00f6lcslevek.<\/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\">Mennyi a j\u00f3d aj\u00e1nlott napi adagja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA szerint a feln\u0151tt f\u00e9rfiak \u00e9s n\u0151k sz\u00e1m\u00e1ra is elegend\u0151 <strong>napi 150 \u03bcg j\u00f3d<\/strong>. Terhes \u00e9s szoptat\u00f3 n\u0151k eset\u00e9ben a napi adag 200 \u03bcg-ra emelkedik. <span style=\"color: #ff6600\">[28]<\/span><\/li>\n\n\n\n<li>A DACH feln\u0151ttek sz\u00e1m\u00e1ra naponta <strong>180-200 \u03bcg<\/strong> j\u00f3d fogyaszt\u00e1s\u00e1t javasolja. Terhes n\u0151knek naponta 230 \u00b5g j\u00f3d, szoptat\u00f3 n\u0151knek pedig 260 \u00b5g j\u00f3d bevitele javasolt. <span style=\"color: #ff6600\">[11]<\/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\/2020\/10\/IMG_5497-1124x749.jpg\" alt=\"Melyek a veg\u00e1n j\u00f3dforr\u00e1sok?\" class=\"wp-image-317070\" style=\"width:843px;height:562px\" title=\"Melyek a veg\u00e1n j\u00f3dforr\u00e1sok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497.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=\"8_Feherje\"><\/span>8. Feh\u00e9rje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trend \u00e9s a megfelel\u0151 feh\u00e9rjebevitel szint\u00e9n gyakran t\u00e1rgyalt t\u00e9ma. Amikor \u00e1tt\u00e9r\u00fcnk a veg\u00e1n \u00e9tkez\u00e9sre, a h\u00fas, a hal, a toj\u00e1s \u00e9s a tejterm\u00e9kek kiesnek az \u00e9trendb\u0151l. Ezek az \u00e9lelmiszerek a leggazdagabb \u00e9s legjobb min\u0151s\u00e9g\u0171 feh\u00e9rjeforr\u00e1sok k\u00f6z\u00e9 tartoznak, mivel tartalmazz\u00e1k az \u00f6sszes esszenci\u00e1lis aminosavat, amelyet a szervezet nem tud el\u0151\u00e1ll\u00edtani. Az izmok \u00e9s m\u00e1s testsz\u00f6vetek v\u00e9delm\u00e9hez \u00e9s n\u00f6veked\u00e9s\u00e9hez van sz\u00fcks\u00e9g r\u00e1juk. N\u00e9lk\u00fcl\u00f6zhetetlen enzimek \u00e9s hormonok alapj\u00e1t k\u00e9pezik, tov\u00e1bb\u00e1 fontos szerepet j\u00e1tszanak az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9ben. Ez felveti a k\u00e9rd\u00e9st<em><strong>: &#8220;Lehets\u00e9ges-e egy\u00e1ltal\u00e1n, hogy minden aminosav bejusson a szervezetbe, ha veg\u00e1n \u00e9trendet k\u00f6vet\u00fcnk?&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biztosan menni fog, ha betartasz n\u00e9h\u00e1ny egyszer\u0171 szab\u00e1lyt. El\u0151sz\u00f6r is fontos megjegyezni, hogy a <strong>n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeforr\u00e1sok gyakran nem tartalmazz\u00e1k az \u00f6sszes esszenci\u00e1lis aminosavat.<\/strong> A h\u00fcvelyeseknb\u0151l jellemz\u0151en hi\u00e1nyzik a metionin \u00e9s a cisztein, a gabonaf\u00e9l\u00e9kn\u00e9l pedig a lizin. Ha azonban kombin\u00e1ljuk ezeket a forr\u00e1sokat, k\u00f6nnyen kit\u00f6lthetj\u00fck a teljes aminosav spektrumot, \u00e9s minden fontos feh\u00e9rj\u00e9t bejuttatunk. Nem bonyolult, csak v\u00e1ltozatos \u00e9trendet kell k\u00f6evtni, \u00e9s napk\u00f6zben k\u00fcl\u00f6nb\u00f6z\u0151 h\u00fcvelyeseket (lencse, tofu, bab) \u00e9s gabon\u00e1t (zab, rizs, quinoa) kell fogyasztani. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az is fontos, hogy odafigyelj a <a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjed\u00fas <\/a>\u00e9teladagok mennyis\u00e9g\u00e9re. A n\u00f6v\u00e9nyi alap\u00faakb\u00f3l gyakran kevesebb sz\u00edv\u00f3dik fel, mint az \u00e1llati eredet\u0171ekb\u0151l, ez\u00e9rt egy kicsit t\u00f6bbet kell enni bel\u0151l\u00fck. Teh\u00e1t a veg\u00e1noknak \u00e1ltal\u00e1ban azt tan\u00e1csolj\u00e1k, hogy <strong>az aj\u00e1nlott mennyis\u00e9ghez k\u00e9pest<\/strong> <strong>k\u00f6r\u00fclbel\u00fcl 10% -kal n\u00f6velj\u00e9k feh\u00e9rjebevitel\u00fcket.<\/strong> A <a href=\"https:\/\/gymbeam.hu\/yummies-probiotikum-gymbeam.html\" target=\"_blank\" aria-label=\"probiotikumok (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">probiotikumok<\/a><a href=\"https:\/\/gymbeam.com\/yummies-probiotic-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a>is seg\u00edthetnek a jobb hasznosul\u00e1sban. <span style=\"color: #ff6600\" class=\"tadv-color\">[5, 29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n feh\u00e9rj\u00e9k<\/a> praktikus eszk\u00f6z az \u00e9trend feh\u00e9rjetartalm\u00e1nak n\u00f6vel\u00e9s\u00e9re is. V\u00e1laszthatsz <strong>egykomponens\u0171<\/strong> (sz\u00f3ja, rizs, bors\u00f3) vagy <strong>\u00f6sszetettebb, t\u00f6bbf\u00e9le feh\u00e9rj\u00e9t tartalmaz\u00f3 term\u00e9ket<\/strong>, amelyek \u00e1ltal\u00e1ban ide\u00e1lis mennyis\u00e9gben tartalmaznak aminosavakat. \u00cdgy ugyanaz a szab\u00e1ly vonatkozik r\u00e1juk, mint az \u00e9lelmiszerekre &#8211; el\u0151ny\u00f6sebb, ha t\u00f6bbf\u00e9le t\u00edpus\u00fa <a href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a> kombin\u00e1lunk.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[5, 29]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg\" alt=\"Mik a feh\u00e9rje n\u00f6v\u00e9nyi forr\u00e1sai?\" class=\"wp-image-317086\" title=\"Mik a feh\u00e9rje n\u00f6v\u00e9nyi forr\u00e1sai?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Mik a feh\u00e9rje n\u00f6v\u00e9nyi forr\u00e1sai?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lencse, bab, csicseribors\u00f3, sz\u00f3jabab \u00e9s m\u00e1s h\u00fcvelyesek<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/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)\">tempeh<\/a>, <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><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sz\u00f3ja-<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-rizsfeherje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rizs-<\/a> vagy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-borsofeherje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bors\u00f3feh\u00e9rje<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplex<\/a> n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9k<\/li>\n\n\n\n<li>tej helyett sz\u00f3jatej- vagy bors\u00f3tej<\/li>\n\n\n\n<li>veg\u00e1n h\u00fasp\u00f3tl\u00f3k<\/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\">Mennyi az aj\u00e1nlott napi feh\u00e9rjeadag?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az EFSA azt aj\u00e1nlja, hogy a <strong>feln\u0151ttek testt\u00f6meg-kilogrammonk\u00e9nt<\/strong> (ttkg) napi <strong>0,83 g feh\u00e9rj\u00e9t fogyasszanak.<\/strong> A n\u0151knek a terhess\u00e9g alatt napi 1-28 g feh\u00e9rj\u00e9t javasolnak (trimesztert\u0151l f\u00fcgg\u0151en). Szoptat\u00e1s alatt az alap feh\u00e9rjebevitelt 19 g-mal kell n\u00f6velni. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li>A DACH szerint testt\u00f6meg-kilogrammonk\u00e9nti napi 0,8-1 g feh\u00e9rjebevitel elegend\u0151 egy \u00e1tlagos norm\u00e1l feln\u0151tt ember sz\u00e1m\u00e1ra. Azt is aj\u00e1nlja, hogy a terhes n\u0151k testt\u00f6meg-kilogrammonk\u00e9nt 0,9 g feh\u00e9rj\u00e9t fogyasszanak, \u00e9s hogy a szoptat\u00f3 n\u0151k pedig emelj\u00e9k 1,2 g-ra a feh\u00e9rjebevitelt. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>A sportol\u00f3knak \u00e1ltal\u00e1ban nagyobb a feh\u00e9rjeig\u00e9nye. A t\u00f6bbs\u00e9gnek el\u00e9g lehet a napi <strong>1,4-2 g<\/strong> \/ttkg <strong>feh\u00e9rjebevitel,<\/strong> ami az alapvet\u0151 aj\u00e1nl\u00e1s azoknak az akt\u00edv embereknek, akik izomt\u00f6meget akarnak \u00e9p\u00edteni. A veg\u00e1nok ezt a bevitelt tov\u00e1bbi 10% -kal n\u00f6velhetik, mivel a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k hasznosul\u00e1sa alacsonyabb. <span style=\"color: #ff6600\">[5]<\/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>Ha \u00e9rdekel, milyen n\u00f6v\u00e9nyi alap\u00fa h\u00fas alternat\u00edv\u00e1k l\u00e9teznek, \u00e9s azok t\u00e1p\u00e9rt\u00e9k\u00e9t, olvassa el a cikket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/novenyi-alapu-huspotlok-melyek-a-legjobbak-mennyi-feherjet-tartalmaznak-es-kepesek-teljesen-felvaltani-a-hust\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>N\u00f6v\u00e9nyi alap\u00fa h\u00fasp\u00f3tl\u00f3k: Melyek a legjobbak, mennyi feh\u00e9rj\u00e9t tartalmaznak, \u00e9s k\u00e9pesek teljesen felv\u00e1ltani a h\u00fast?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kreatin\"><\/span>9. Kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kreatin<\/strong><\/a> egy olyan vegy\u00fclet, amelyet a szervezet \u00e1ltal\u00e1ban minden nap termel, \u00e9s f\u0151leg az izmokban rakt\u00e1roz\u00f3dik. De vannak \u00e9lelmiszerforr\u00e1sai is, k\u00fcl\u00f6n\u00f6sen \u00e1llati eredet\u0171ek (h\u00fas, hal, tej). <strong>Ez\u00e9rt a veg\u00e1nokn\u00e1l kevesebb a t\u00e1pl\u00e1l\u00e9kkal bevitt kreatin,<\/strong> ami gyakran alacsonyabb kreatinszintet eredm\u00e9nyez a szervezetben. A sportol\u00f3knak m\u00e9g nagyobb figyelmet kell ford\u00edtaniuk a kreatinbevitelre. Seg\u00edt vissza\u00e1ll\u00edtani a sejtek energi\u00e1j\u00e1t az izmokban, amit ATP n\u00e9ven is ismerhet\u00fcnk. Ez k\u00fcl\u00f6n\u00f6sen fontos intenz\u00edv testmozg\u00e1s sor\u00e1n, amikor maxim\u00e1lis sebess\u00e9gre \u00e9s robban\u00e9konys\u00e1gra van sz\u00fcks\u00e9g. A kreatin az er\u0151s\u00edt\u0151 sportokn\u00e1l is fontos szerepet t\u00f6lt be, mivel ilyenkor nagyobb sz\u00fcks\u00e9g van az azonnal el\u00e9rhet\u0151 energi\u00e1ra, mik\u00f6zben az izomn\u00f6veked\u00e9st is t\u00e1mogatja. <span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00f3 h\u00edr viszont az, hogy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151<\/a>&nbsp;seg\u00edts\u00e9g\u00e9vel <strong>hat\u00e9konyan n\u00f6velheted a kreatin rakt\u00e1raid az izmokban m\u00e9g tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trenddel is<\/strong>. Hat\u00e9konys\u00e1gukat sz\u00e1mos tudom\u00e1nyos tanulm\u00e1ny bizony\u00edtja, amelyek szerint a kreatinszint n\u00f6vel\u00e9se a szervezetben jobb teljes\u00edtm\u00e9nyhez, az er\u0151 \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez vezet. <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\">Mennyi a kreatin aj\u00e1nlott adagja?<\/h3>\n\n\n\n<p>Tanulm\u00e1nyok azt mutatj\u00e1k, hogy <strong>napi 3-5 g kreatin hossz\u00fa t\u00e1v\u00fa fogyaszt\u00e1sa<\/strong> m\u00e1r kifejti hat\u00e1s\u00e1t. Ezt az adagot edz\u00e9s el\u0151tt vagy ut\u00e1n kell elfogyasztani, illetve pihen\u0151napokon a b\u00e1rmely napszakban. A maxim\u00e1lis felsz\u00edv\u00f3d\u00e1s \u00e9rdek\u00e9ben esetleg valamilyen sz\u00e9nhidr\u00e1tforr\u00e1ssal (<a href=\"https:\/\/gymbeam.hu\/maltodextrin-gymbeam.html\" target=\"_blank\" aria-label=\"maltodextrin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>, gy\u00fcm\u00f6lcsl\u00e9) \u00e9s <a href=\"https:\/\/gymbeam.hu\/protein-vegan-blend-gymbeam.html\">feh\u00e9rj\u00e9vel<\/a> aj\u00e1nlott kombin\u00e1lni. <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni a kreatinr\u00f3l, akkor ne hagyd ki err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan v\u00e1lasszuk ki a legjobb kreatint?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg\" alt=\"Kreatinhi\u00e1ny a veg\u00e1nokn\u00e1l\" class=\"wp-image-317100\" title=\"Kreatinhi\u00e1ny a veg\u00e1nokn\u00e1l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Karnozin\"><\/span>10. Karnozin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/l-karnozin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>karnozin<\/strong><\/a> is egy term\u00e9szetes anyag, amely k\u00e9t aminosavb\u00f3l &#8211; b\u00e9ta-alanin \u00e9s hisztidin &#8211; \u00e1ll. <strong>Kimutatt\u00e1k, hogy antioxid\u00e1ns hat\u00e1sa van, valamint pozit\u00edvan befoly\u00e1solja a sportteljes\u00edtm\u00e9nyt.<\/strong> K\u00e9pes cs\u00f6kkenteni az izmokban intenz\u00edv testmozg\u00e1s sor\u00e1n termel\u0151d\u0151 tejsav mennyis\u00e9g\u00e9t. Ez seg\u00edthet a f\u00e1radts\u00e1g k\u00e9sleltet\u00e9s\u00e9ben \u00e9s az edz\u00e9si teljes\u00edtm\u00e9ny jav\u00edt\u00e1s\u00e1ban. A karnozin mennyis\u00e9g\u00e9t a szervezetben legf\u0151k\u00e9pp a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">b\u00e9ta-alanin<\/a> bevitele befoly\u00e1solja, amely gyakran megtal\u00e1lhat\u00f3 a h\u00fasokban vagy toj\u00e1sban. Azonban hi\u00e1ba keresn\u00e9nk ezt az anyagot a n\u00f6v\u00e9nyi eredet\u0171 \u00e9lelmiszerekben. <strong>Emiatt el\u0151fordulhat, hogy a veg\u00e1noknak kevesebb karnozin van a szervezet\u00fckben, mint a vegyes \u00e9trenden l\u00e9v\u0151 embereknek.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A megold\u00e1s lehet a karnozin vagy b\u00e9ta-alanin tartalm\u00fa \u00e9trend-kieg\u00e9sz\u00edt\u0151k fogyaszt\u00e1sa. Hat\u00e1suk k\u00fcl\u00f6n\u00f6sen hasznos a nagy intenzit\u00e1s\u00fa edz\u00e9seket v\u00e9gz\u0151 sportol\u00f3k sz\u00e1m\u00e1ra, mint p\u00e9ld\u00e1ul a cross fitt vagy HIIT szerelmeseinek \u00e9s a sprintereknek.&nbsp;<\/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\">Mennyi a karnozin \u00e9s a b\u00e9ta-alanin aj\u00e1nlott adagja?<\/h3>\n\n\n\n<p>A karnozin leggyakoribb<strong> napi adagja<\/strong> <strong>500 &#8211; 1000 mg.<\/strong> A b\u00e9ta-alanin eset\u00e9ben gyakori, hogy napi 4-6 g-os adaggal kezdik, amely azut\u00e1n egy h\u00f3nap szed\u00e9s ut\u00e1n 2-5 g-os fenntart\u00f3 mennyis\u00e9gre cs\u00f6kken. <span style=\"color: #ff6600\">[32-34]<\/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=\"Mire_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy j\u00f3l \u00f6ssze\u00e1ll\u00edtott veg\u00e1n \u00e9trend tartalmazhatja az \u00f6sszes fontos t\u00e1panyagot, \u00e9s az eg\u00e9szs\u00e9gre n\u00e9zve is sz\u00e1mos el\u0151nnyel j\u00e1rhat. Ha az \u00e9trend nem j\u00f3l van megtervezve, gyakran hi\u00e1nyzik bel\u0151le a B12-vitamin, a vas, a cink vagy a feh\u00e9rje. Mindezek az anyagok n\u00e9lk\u00fcl\u00f6zhetetlenek a napi tev\u00e9kenys\u00e9gekhez \u00e9s az eg\u00e9szs\u00e9g megfelel\u0151 fenntart\u00e1s\u00e1hoz. Ez\u00e9rt d\u00f6nt\u0151 fontoss\u00e1g\u00fa, hogy a <strong>forr\u00e1sok mindig term\u00e9szetes vagy d\u00fas\u00edtott \u00e9lelmiszerek form\u00e1j\u00e1ban jussanak a szervezetbe.<\/strong> Egyes esetekben az is el\u0151fordulhat, hogy \u00e9trend-kieg\u00e9sz\u00edt\u0151ket kell haszn\u00e1lni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha van olyan ismer\u0151s\u00f6d, aki tiszt\u00e1n n\u00f6v\u00e9nyi alap\u00fa \u00e9trendet tart, oszd meg vele ezt a cikket. Tal\u00e1n seg\u00edthetsz nekik jobban megtervezni az \u00e9tkez\u00e9seiket.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/all-products\/vegan_products\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVegan products\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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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>A veg\u00e1n \u00e9telekb\u0151l hi\u00e1nyozhat a feh\u00e9rje, a B12-vitamin, a vas \u00e9s m\u00e1s fontos anyagok. Milyen n\u00f6v\u00e9nyekben tal\u00e1lhat\u00f3k leggyakrabban ezek a t\u00e1panyagok?<\/p>\n","protected":false},"author":129,"featured_media":316904,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,6672,6504,7530],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347324","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseges-eletmod","9":"tag-etrend","10":"tag-taplalekkiegeszitok","11":"tag-vegan-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Milyen t\u00e1panyagok hi\u00e1nya mer\u00fcl fel a leggyakrabban a veg\u00e1n \u00e9trendben, \u00e9s hogyan p\u00f3tolhatjuk ezeket? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A veg\u00e1nokn\u00e1l B12-vitamin, vas, cink, feh\u00e9rje \u00e9s m\u00e1s anyagok hi\u00e1nya mer\u00fclhet fel. Melyek a fontos \u00e9lelmiszerek \u00e9s kieg\u00e9sz\u00edt\u0151k a veg\u00e1n \u00e9trendben?\" \/>\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\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Milyen t\u00e1panyagok hi\u00e1nya mer\u00fcl fel a leggyakrabban a veg\u00e1n \u00e9trendben, \u00e9s hogyan p\u00f3tolhatjuk ezeket? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A veg\u00e1nokn\u00e1l B12-vitamin, vas, cink, feh\u00e9rje \u00e9s m\u00e1s anyagok hi\u00e1nya mer\u00fclhet fel. Melyek a fontos \u00e9lelmiszerek \u00e9s kieg\u00e9sz\u00edt\u0151k a veg\u00e1n \u00e9trendben?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-15T10:41:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T09:29:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2020\/10\/1-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Milyen t\u00e1panyagok hi\u00e1nya mer\u00fcl fel a leggyakrabban a veg\u00e1n \u00e9trendben, \u00e9s hogyan p\u00f3tolhatjuk ezeket?\",\"datePublished\":\"2022-03-15T10:41:56+00:00\",\"dateModified\":\"2024-05-29T09:29:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\"},\"wordCount\":5487,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-1.png\",\"keywords\":[\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9trend\",\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\",\"veg\u00e1n\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\",\"name\":\"Milyen t\u00e1panyagok hi\u00e1nya mer\u00fcl fel a leggyakrabban a veg\u00e1n \u00e9trendben, \u00e9s hogyan p\u00f3tolhatjuk ezeket? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-1.png\",\"datePublished\":\"2022-03-15T10:41:56+00:00\",\"dateModified\":\"2024-05-29T09:29:30+00:00\",\"description\":\"A veg\u00e1nokn\u00e1l B12-vitamin, vas, cink, feh\u00e9rje \u00e9s m\u00e1s anyagok hi\u00e1nya mer\u00fclhet fel. 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