{"id":392062,"date":"2022-09-15T10:55:23","date_gmt":"2022-09-15T08:55:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392062"},"modified":"2024-05-20T13:55:55","modified_gmt":"2024-05-20T11:55:55","slug":"grillezes-fitness-modra-felesleges-kaloriak-nelkul","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/","title":{"rendered":"Hogyan grillezz\u00fcnk eg\u00e9szs\u00e9gesen \u00e9s extra kal\u00f3ri\u00e1k n\u00e9lk\u00fcl?"},"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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Mit_kene_a_tanyerodra_tenned_grillezeskor\" title=\"Mit k\u00e9ne a t\u00e1ny\u00e9rodra tenned grillez\u00e9skor?\">Mit k\u00e9ne a t\u00e1ny\u00e9rodra tenned grillez\u00e9skor?<\/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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Feherje_grillezett_hus_sajt_tofu_es_egyeb_novenyi_alapu_alternativak\" title=\"Feh\u00e9rje: grillezett h\u00fas, sajt, tofu \u00e9s egy\u00e9b n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1k\">Feh\u00e9rje: grillezett h\u00fas, sajt, tofu \u00e9s egy\u00e9b n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1k<\/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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Szenhidrat_kenyer_burgonya_salatak_mint_koret\" title=\"Sz\u00e9nhidr\u00e1t: keny\u00e9r, burgonya, sal\u00e1t\u00e1k mint k\u00f6ret\">Sz\u00e9nhidr\u00e1t: keny\u00e9r, burgonya, sal\u00e1t\u00e1k mint k\u00f6ret<\/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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Zsirok_pacok_martogatosok\" title=\"Zs\u00edrok: p\u00e1cok, m\u00e1rtogat\u00f3sok\">Zs\u00edrok: p\u00e1cok, m\u00e1rtogat\u00f3sok<\/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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Zoldsegek\" title=\"Z\u00f6lds\u00e9gek\">Z\u00f6lds\u00e9gek<\/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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Gyumolcsok\" title=\"Gy\u00fcm\u00f6lcs\u00f6k\">Gy\u00fcm\u00f6lcs\u00f6k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Praktikus_tippek_hogy_hogyan_csokkentheted_a_kaloriak_mennyiseget_a_grillezes_soran\" title=\"Praktikus tippek, hogy hogyan cs\u00f6kkentheted a kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t a grillez\u00e9s sor\u00e1n\">Praktikus tippek, hogy hogyan cs\u00f6kkentheted a kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t a grillez\u00e9s sor\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Hogyan_lehet_egeszsegesebben_grillezni_es_elkerulni_az_egeszsegugyi_problemakat\" title=\"Hogyan lehet eg\u00e9szs\u00e9gesebben grillezni \u00e9s elker\u00fclni az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat?\">Hogyan lehet eg\u00e9szs\u00e9gesebben grillezni \u00e9s elker\u00fclni az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat?<\/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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/#Mire_kell_emlekezned\" title=\"Mire kell eml\u00e9kezned?\">Mire kell eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A grillez\u00e9sek a ny\u00e1r elker\u00fclhetetlen r\u00e9szei a meleg est\u00e9ken. Sajnos m\u00e9g mindig l\u00e9teznek olyan emberek, akiknek m\u00e1r <strong>csak az \u00e9tellel teli asztalokra gondolva is fel\u00e1ll a sz\u0151r a h\u00e1tukon<\/strong>. Nem akarj\u00e1k azzal visszafogni a fejl\u0151d\u00e9s\u00fcket, hogy esztelen\u00fcl telet\u00f6mik magukat az asztalon l\u00e1tott \u00e9telekkel. A m\u00e1sik v\u00e9glethez azok tartoznak, akik gondolkod\u00e1s n\u00e9lk\u00fcl mindent a sz\u00e1jukba t\u00f6mnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mai cikk\u00fcnkben egyszer \u00e9s mindenkorra elmagyar\u00e1zzuk, hogy <strong>nem kell f\u00e9lni a grillez\u00e9st\u0151l<\/strong>. Megmutatjuk, hogy hogyan k\u00e9sz\u00edthetsz egyszer\u0171en olyan \u00e9teleket, amelyek megfelelnek a szok\u00e1sos \u00e9trendednek \u00e9s t\u00f6k\u00e9letesen illeszkednek az \u00e9trendedbe. Emellett tippeket is adunk az alapvet\u0151 higi\u00e9niai szab\u00e1lyokra, amelyeket betartva b\u00e1rmilyen eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1t elker\u00fclhetsz, amelyet p\u00e9ld\u00e1ul a h\u00fas helytelen kezel\u00e9se okozhat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_kene_a_tanyerodra_tenned_grillezeskor\"><\/span>Mit k\u00e9ne a t\u00e1ny\u00e9rodra tenned grillez\u00e9skor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hacsak nem k\u00f6vetsz egy meghat\u00e1rozott di\u00e9t\u00e1t vagy \u00e9tkez\u00e9si st\u00edlust, p\u00e9ld\u00e1ul alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9trendet, akkor a grillez\u00e9s sor\u00e1n is <strong>tartsd be a racion\u00e1lis t\u00e1pl\u00e1lkoz\u00e1s szab\u00e1lyait<\/strong>. <strong>Az eg\u00e9szs\u00e9ges t\u00e1ny\u00e9r koncepci\u00f3ja seg\u00edthet ebben<\/strong>. Ez leegyszer\u0171s\u00edtve azt jelenti, hogy minden makrot\u00e1panyagnak optim\u00e1lis ar\u00e1nyban kell megjelennie a t\u00e1ny\u00e9runkon. Ide\u00e1lis t\u00e1ny\u00e9r lehet a grillez\u00e9s sor\u00e1n p\u00e9ld\u00e1ul 2 szelet h\u00fas (kb. 1-2 teny\u00e9rnyi), egy darab keny\u00e9r vagy m\u00e1s sz\u00e9nhidr\u00e1tos k\u00f6ret \u00e9s egy nagyobb adag z\u00f6lds\u00e9g. A jobb \u00edz\u00e9lm\u00e9ny \u00e9rdek\u00e9ben tehet\u00fcnk hozz\u00e1 egy kis m\u00e1rtogat\u00f3st, amely egyben zs\u00edrforr\u00e1s is, valamint haszn\u00e1lhatunk p\u00e1ct a h\u00fashoz. A s\u00fclt burgony\u00e1val \u00e9s grillezett z\u00f6lds\u00e9gekkel t\u00e1lalt hal is j\u00f3 \u00f6tlet lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g a grillen is k\u00f6nnyed\u00e9n <strong>kiegyens\u00falyozott \u00e9s eg\u00e9szs\u00e9ges \u00e9telt var\u00e1zsolhatsz optim\u00e1lis ar\u00e1ny\u00fa feh\u00e9rje-, sz\u00e9nhidr\u00e1t- \u00e9s zs\u00edrtartalommal, amellyel kellemesen j\u00f3llakhatsz<\/strong>. Ker\u00fcld, hogy minden a t\u00e1ny\u00e9rodra ker\u00fclj\u00f6n, amit csak l\u00e1tsz, vagy hogy elcs\u00e1b\u00edtson egy 500 g-os steak, amely ut\u00e1n ink\u00e1bb csak fekv\u0151 helyzetben szeretn\u00e9d t\u00f6lteni a nap h\u00e1tralev\u0151 r\u00e9sz\u00e9t, minthogy egy kellemes napot t\u00f6lts a bar\u00e1taiddal vagy a csal\u00e1doddal. Az \u00f6sszes makrot\u00e1panyagot tartalmaz\u00f3 komplex \u00e9tel minden bizonnyal jobb v\u00e1laszt\u00e1s lesz.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg\" alt=\"Mit tegy\u00e9l a t\u00e1ny\u00e9rodra grillez\u00e9skor?\" class=\"wp-image-385934\" style=\"width:843px;height:562px\" title=\"Mit tegy\u00e9l a t\u00e1ny\u00e9rodra grillez\u00e9skor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-877125832-2048x1365.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=\"Feherje_grillezett_hus_sajt_tofu_es_egyeb_novenyi_alapu_alternativak\"><\/span>Feh\u00e9rje: grillezett h\u00fas, sajt, tofu \u00e9s egy\u00e9b n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minden kerti s\u00fct\u00f6get\u00e9s alapja k\u00e9ts\u00e9gtelen\u00fcl a <strong>feh\u00e9rje<\/strong>. Ismersz valakit, aki csak az\u00e9rt izz\u00edtja be a grills\u00fct\u0151t, hogy megs\u00fcss\u00f6n egy mar\u00e9k z\u00f6lds\u00e9get? \u00c9n biztosan nem. A k\u00fcl\u00f6nb\u00f6z\u0151 h\u00fas-, sajt- \u00e9s n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1k azonban <strong>mind t\u00e1pl\u00e1lkoz\u00e1si profiljukban, mind a grillez\u00e9s hossz\u00e1ban elt\u00e9r\u0151ek<\/strong>. Az al\u00e1bbi t\u00e1bl\u00e1zatokban ez\u00e9rt r\u00e9szletesebben lebontjuk \u0151ket, hogy jobb k\u00e9pet kaphass arr\u00f3l, hogy melyik a megfelel\u0151 a sz\u00e1modra. Ha fogyni szeretn\u00e9l, v\u00e1lassz olyan feh\u00e9rjeforr\u00e1sokat, amelyek <strong>kevesebb zs\u00edrt tartalmaznak, \u00e9s ez\u00e9rt alacsonyabb a kal\u00f3ria\u00e9rt\u00e9k\u00fck<\/strong>. \u00cdgy a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">hal<\/a>, a sov\u00e1ny h\u00fasok vagy az alacsonyabb zs\u00edrtartalm\u00fa sajtok nagyszer\u0171 v\u00e1laszt\u00e1s. Pr\u00f3b\u00e1ld meg elker\u00fclni a zs\u00edros h\u00fasokat \u00e9s sajtokat vagy a magasan feldolgozott f\u00fcst\u00f6lt \u00e1rut. Ezek gyakran kev\u00e9s h\u00fast \u00e9s sok adal\u00e9kanyagot tartalmaznak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne feledd azonban, hogy <strong>a felsorolt \u00e9rt\u00e9kek csak mag\u00e1ra a nyers feh\u00e9rjeforr\u00e1sra vonatkoznak<\/strong>. Nem tartalmazz\u00e1k p\u00e9ld\u00e1ul azt a p\u00e1cot, amelyben a h\u00fast el\u0151k\u00e9sz\u00edtetted. Ha egy szelet csirkemellet olajban f\u00fcrdetsz meg, \u00e9s s\u00fct\u00e9s el\u0151tt nem hagyod lecsepegni r\u00f3la, az \u00f6sszkal\u00f3ria\u00e9rt\u00e9k jelent\u0151sen megn\u0151het. Ezenk\u00edv\u00fcl minden feh\u00e9rjeforr\u00e1sn\u00e1l megadtuk azt az id\u0151tartamot, ameddig a grillen kell maradnia a s\u00fct\u00e9shez. K\u00e9rj\u00fck, ezekre a t\u00e1bl\u00e1zatokra csak \u00fatmutat\u00f3k\u00e9nt tekints. <strong>A teljes s\u00fct\u00e9si id\u0151 a h\u00fas vastags\u00e1g\u00e1t\u00f3l \u00e9s a grills\u00fct\u0151 h\u0151m\u00e9rs\u00e9klet\u00e9t\u0151l f\u00fcgg\u0151en v\u00e1ltozik<\/strong>. Emellett att\u00f3l is f\u00fcgg, hogy k\u00f6zvetlen\u00fcl a t\u0171z\u00f6n vagy f\u00f3li\u00e1ban s\u00fctj\u00fck-e. <span style=\"color: #ff6600\">[6-7]<\/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=\"37870,78073,86224,107446,111118\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">H\u00fasok &#8211; t\u00e1p\u00e9rt\u00e9kek 100 g-ban \u00e9s grillez\u00e9shez sz\u00fcks\u00e9ges hozz\u00e1vet\u0151leges id\u0151<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>H\u00fas t\u00edpusa<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energia\u00e9rt\u00e9k<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Feh\u00e9rje<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Zs\u00edr<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>S\u00fct\u00e9shez sz\u00fcks\u00e9ges hozz\u00e1vet\u0151leges id\u0151 forr\u00f3 grills\u00fct\u0151n<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirkemell<\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 6 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csontozott csibecomb b\u0151r n\u00e9lk\u00fcl<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csontozott sert\u00e9snyak (sov\u00e1ny)<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 perc mindk\u00e9t oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sert\u00e9s sz\u0171zpecsenye (sov\u00e1ny)<\/td><td class=\"has-text-align-center\" data-align=\"center\">102 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 perc mind a n\u00e9gy oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u00e9lsz\u00edn<\/td><td class=\"has-text-align-center\" data-align=\"center\">125 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 perc mindegyik oldal\u00e1n (az id\u0151 att\u00f3l is f\u00fcgg, hogy mennyire szeretn\u00e9d \u00e1ts\u00fctni)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Marhaborda (amelyr\u0151l lev\u00e1gtad a zs\u00edr egy r\u00e9sz\u00e9t)<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 \u00f3ra egy kev\u00e9sb\u00e9 forr\u00f3 grills\u00fct\u0151n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">Halak<\/a> \u00e9s tenger gy\u00fcm\u00f6lcsei &#8211; t\u00e1p\u00e9rt\u00e9kek 100 g-ban \u00e9s grillez\u00e9shez sz\u00fcks\u00e9ges hozz\u00e1vet\u0151leges id\u0151<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>H\u00fas t\u00edpusa<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energia\u00e9rt\u00e9k<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Feh\u00e9rje<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Zs\u00edr<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Elk\u00e9sz\u00edt\u00e9shez sz\u00fcks\u00e9ges id\u0151 forr\u00f3 grills\u00fct\u0151n<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pisztr\u00e1ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">166 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/lazac\/\" class=\"ek-link\">Lazac<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">206 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 8 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Garn\u00e9lar\u00e1k<\/td><td class=\"has-text-align-center\" data-align=\"center\">85 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 &#8211; 3 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhal<\/td><td class=\"has-text-align-center\" data-align=\"center\">137 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 6 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Til\u00e1pia<\/td><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">k\u00f6r\u00fclbel\u00fcl 5 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Makr\u00e9la<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 7 perc mindegyik oldal\u00e1n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sajtok \u00e9s n\u00f6v\u00e9nyi alap\u00fa h\u00fasp\u00f3tl\u00f3k &#8211; t\u00e1p\u00e9rt\u00e9kek 100 g-ban \u00e9s grillez\u00e9shez sz\u00fcks\u00e9ges hozz\u00e1vet\u0151leges id\u0151<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>K\u00f6ret t\u00edpusa<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Energia\u00e9rt\u00e9k<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Feh\u00e9rje<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Zs\u00edr<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Elk\u00e9sz\u00edt\u00e9shez sz\u00fcks\u00e9ges id\u0151 forr\u00f3 grills\u00fct\u0151n<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\"Tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tofu<\/a> (\u00e1tlagos)<\/td><td class=\"has-text-align-center\" data-align=\"center\">128 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 &#8211; 3 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"Tempeh (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh<\/a> (\u00e1tlagos)<\/td><td class=\"has-text-align-center\" data-align=\"center\">169 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">k\u00f6r\u00fclbel\u00fcl 4 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/bio-szejtan-vanavita.html\" target=\"_blank\" aria-label=\"Szejt\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Szejt\u00e1n<\/a> (\u00e1tlagos)<\/td><td class=\"has-text-align-center\" data-align=\"center\">163 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Camembert<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 10 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrszeg\u00e9ny Camembert<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 10 perc mindegyik oldal\u00e1n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Haloumi<\/td><td class=\"has-text-align-center\" data-align=\"center\">321 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 perc mindegyik oldal\u00e1n<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg\" alt=\"\" class=\"wp-image-385952\" style=\"width:843px;height:561px\" title=\"Grillezett sajtok \u00e9s azok kal\u00f3ria\u00e9rt\u00e9ke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1371750500-2048x1363.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=\"Szenhidrat_kenyer_burgonya_salatak_mint_koret\"><\/span>Sz\u00e9nhidr\u00e1t: keny\u00e9r, burgonya, sal\u00e1t\u00e1k mint k\u00f6ret<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje mellett nem hi\u00e1nyozhatnak a t\u00e1ny\u00e9runkr\u00f3l a sz\u00e9nhidr\u00e1tok sem, amelyek <strong>els\u0151dleges energiaforr\u00e1sk\u00e9nt szolg\u00e1lnak<\/strong>, \u00e9s az eg\u00e9szs\u00e9ges \u00e9s kiegyens\u00falyozott \u00e9trend r\u00e9sz\u00e9t k\u00e9pezik. Val\u00f3sz\u00edn\u0171leg nem fogsz meglep\u0151dni, ha egy kerti s\u00fct\u00f6get\u00e9sen klasszikus p\u00e9k\u00e1ru ker\u00fcl az asztalra. De ez id\u0151nk\u00e9nt unalmas lehet. Pr\u00f3b\u00e1ld meg legal\u00e1bb enyh\u00e9n megpir\u00edtani \u0151ket a t\u0171z\u00f6n. De az sem rossz \u00f6tlet, ha aluf\u00f3li\u00e1ban vagy hamuban s\u00fclt s\u00fcltburgony\u00e1t vagy \u00e9desburgony\u00e1t k\u00e9sz\u00edtesz. A <strong>hideg sal\u00e1t\u00e1k<\/strong> is remek v\u00e1laszt\u00e1s, hiszen egyben friss\u00edtenek is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Hogyan k\u00e9sz\u00edts\u00fcnk sal\u00e1t\u00e1t a grillezett \u00e9telekhez?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az alap \u00e1llhat&nbsp;<a href=\"https:\/\/gymbeam.hu\/tesztak\" class=\"ek-link\">t\u00e9szt\u00e1b\u00f3l<\/a>, <a href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-kuszkusz-gymbeam.html\" class=\"ek-link\">kuszkuszb\u00f3l<\/a>, <a href=\"https:\/\/gymbeam.hu\/barna-bulgur-gymbeam.html\" class=\"ek-link\">bulgurb\u00f3l<\/a> vagy ak\u00e1r k\u00f6lesb\u0151l is.<\/li>\n\n\n\n<li>Nem hi\u00e1nyozhatnak a friss vagy steriliz\u00e1lt z\u00f6lds\u00e9gek sem.<\/li>\n\n\n\n<li>A v\u00e1ltozatoss\u00e1g kedv\u00e9\u00e9rt tehetsz bele sajtot, p\u00e9ld\u00e1ul balk\u00e1n sajtot vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/feta-sajt\/\" class=\"ek-link\">fet\u00e1t<\/a>.<\/li>\n\n\n\n<li>Adhatsz hozz\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a href=\"https:\/\/gymbeam.hu\/huvelyesek\" class=\"ek-link\">h\u00fcvelyeseket<\/a> is, p\u00e9ld\u00e1ul fogyaszt\u00e1sra k\u00e9sz <a href=\"https:\/\/gymbeam.hu\/bio-fekete-bab-ready-to-eat-vanavita.html\" class=\"ek-link\">babot <\/a>vagy <a href=\"https:\/\/gymbeam.hu\/bio-csicseriborso-ready-to-eat-vanavita.html\" class=\"ek-link\">csicseribors\u00f3t<\/a>.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/fuszerek\" class=\"ek-link\">F\u0171szerekkel<\/a>, egy csepp ecettel, <a href=\"https:\/\/gymbeam.hu\/olajok\" class=\"ek-link\">olajjal <\/a>joghurttal vagy tejf\u00f6llel \u00edzes\u00edtsd.<\/li>\n\n\n\n<li>Hagyd egy kicsit a h\u0171t\u0151szekr\u00e9nyben \u00e9s grillezett h\u00fassal t\u00e1lald. <\/li>\n\n\n\n<li>Ha azonban k\u00f6nnyedebb \u00e9telre v\u00e1gysz, akkor v\u00e1laszd a z\u00f6lds\u00e9gsal\u00e1t\u00e1t egy k\u00f6nnyed \u00f6ntettel, \u00e9s m\u00e1s m\u00f3don p\u00f3told a sz\u00e9nhidr\u00e1tot. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy sz\u00e9nhidr\u00e1tban gazdag, grillezett k\u00f6retnek k\u00f6r\u00fclbel\u00fcl <strong>1-2 mar\u00e9knyinak<\/strong> kell lennie. Ha p\u00e9ld\u00e1ul a fent le\u00edrt sal\u00e1t\u00e1t eszed, ne feledd, hogy nagyobb darab z\u00f6lds\u00e9gek is lehetnek benne, ez\u00e9rt ne f\u00e9lj egy kicsit nagyobb adagot pakolni a t\u00e1ny\u00e9rodra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Inspir\u00e1l\u00f3dj a receptjeinkkel:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ude-zoldfuszeres-tabbouleh-salata-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tabbouleh quino\u00e1b\u00f3l<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hagyomanyos-krumplisalata-fitt-valtozatban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Krumplisal\u00e1ta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gorog-tesztasalata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>G\u00f6r\u00f6gsal\u00e1ta t\u00e9szt\u00e1val<\/strong><\/a><\/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\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg\" alt=\"Sal\u00e1t\u00e1s k\u00f6retek grillez\u00e9sn\u00e9l\" class=\"wp-image-385967\" style=\"width:843px;height:562px\" title=\"Sal\u00e1t\u00e1s k\u00f6retek grillez\u00e9sn\u00e9l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Grecky-zeleninovy-salat-s-cestovinami-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zsirok_pacok_martogatosok\"><\/span>Zs\u00edrok: p\u00e1cok, m\u00e1rtogat\u00f3sok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mag\u00e1n a h\u00fason, annak <a href=\"https:\/\/gymbeam.hu\/keszetelek\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1in<\/a> \u00e9s sajtokon k\u00edv\u00fcl <strong>egy\u00e9b zs\u00edrforr\u00e1sok is megtal\u00e1lhat\u00f3k egy kerti s\u00fct\u00f6get\u00e9sen, p\u00e1cok \u00e9s m\u00e1rtogat\u00f3sok form\u00e1j\u00e1ban<\/strong>. El\u00e9g gyakori, hogy a h\u00fast olaj, fokhagyma \u00e9s f\u0171szern\u00f6v\u00e9nyek kever\u00e9k\u00e9ben p\u00e1colj\u00e1k. Az ilyen p\u00e1cok bizonyos m\u00e9rt\u00e9kig seg\u00edthetnek cs\u00f6kkenteni a r\u00e1kkelt\u0151 anyagok k\u00e9pz\u0151d\u00e9s\u00e9t a grillez\u00e9s sor\u00e1n. A p\u00e1c zs\u00edrj\u00e1nak k\u00f6sz\u00f6nhet\u0151en az \u00e9tel nem tapad annyira r\u00e1 a grillr\u00e1csra vagy a f\u00f3li\u00e1ra. Ez azonban nem jelenti azt, hogy soknak kell bel\u0151le lennie. Ha grillt\u00e1lc\u00e1t haszn\u00e1lsz, <strong>nem szabad a h\u00fasnak olajban f\u00fcrdenie<\/strong>. Hagyd lecsepegni r\u00f3la, miel\u0151tt a grills\u00fct\u0151re helyezn\u00e9d vagy haszn\u00e1lj egy pap\u00edrt\u00f6rl\u0151t, hogy felsz\u00edvja r\u00f3la a felesleges zsirad\u00e9kot.&nbsp;<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>Ugyanezt tedd a p\u00e1colt z\u00f6lds\u00e9gekkel is, amelyeket el\u0151sz\u00f6r pap\u00edrt\u00f6rl\u0151re helyezz, hogy elt\u00e1vol\u00edtsd r\u00f3luk a felesleges olajat, majd ezut\u00e1n s\u00fcsd meg \u0151ket. Alternat\u00edv megold\u00e1s a joghurtos p\u00e1c, amely l\u00e9nyegesen kevesebb zs\u00edrt \u00e9s kal\u00f3ri\u00e1t tartalmaz. H\u00e1tr\u00e1nya lehet, hogy k\u00f6nnyebben tapad a grillre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugyanez a helyzet a m\u00e1rtogat\u00f3sokkal. Ha nem szeretn\u00e9d, hogy szinte t\u00f6bb kal\u00f3ri\u00e1t adjanak az energiabeviteledhez, mint maga a h\u00fas, v\u00e1laszd a<strong> joghurtos vagy szemcs\u00e9s sajtos alappal<\/strong> rendelkez\u0151ket. A tejf\u00f6l\u00f6s m\u00e1rtogat\u00f3s is j\u00f3 v\u00e1laszt\u00e1s. Egyszer\u0171en csak f\u0171szern\u00f6v\u00e9nyeket, s\u00f3t, fokhagym\u00e1t \u00e9s borsot, vagy b\u00e1rmilyen f\u0171szert kell hozz\u00e1adnod, \u00e9s egy finom h\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171 m\u00e1rtogat\u00f3s ker\u00fcl az asztalra. J\u00f3 v\u00e1laszt\u00e1s a <strong><a href=\"https:\/\/gymbeam.hu\/steviaval-edesitett-ketchup-gymbeam.html\" class=\"ek-link\">ketchup <\/a>vagy a must\u00e1r <\/strong>is, vagy a <strong>ZERO sz\u00f3szaink, <\/strong>mint a&nbsp;<strong><strong><a href=\"https:\/\/gymbeam.hu\/kaloriamentes-szosz-bbq-sauce-320-ml-gymbeam.html\" class=\"ek-link\">barbecue<\/a><\/strong>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/zero-sauce-honey-mustard-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/mezes-mustar-kaloriamentes-szosz-gymbeam.html\" class=\"ek-link\">m\u00e9zes-must\u00e1ros sz\u00f3sz<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/zero-calorie-sweet-chilli-sauce-gymbeam.html\" class=\"ek-link\">\u00e9des chilli<\/a><\/strong> <\/strong>vagy a<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/zero-calorie-curry-sauce-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/curry-sauce-kaloriamentes-szosz-350-ml-gymbeam.html\" class=\"ek-link\">curry sz\u00f3sz<\/a><\/strong>. <\/strong>Ha nem szeretn\u00e9d drasztikusan n\u00f6velni a kal\u00f3riabeviteledet a m\u00e1rtogat\u00f3sok miatt, ker\u00fcld a majon\u00e9zes alapot.<\/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=\"Zoldsegek\"><\/span>Z\u00f6lds\u00e9gek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A z\u00f6lds\u00e9gek nemcsak nagyszer\u0171 rostforr\u00e1sok, hanem seg\u00edtenek <strong>\u00e9tellel megt\u00f6lteni a t\u00e1ny\u00e9rodat an\u00e9lk\u00fcl, hogy az \u00e9tel teljes kal\u00f3ria\u00e9rt\u00e9k\u00e9t t\u00falzottan n\u00f6veln\u00e9k<\/strong>. A kerti s\u00fct\u00f6get\u00e9seken leggyakrabban a szezon\u00e1lis fajt\u00e1kat tal\u00e1ljuk meg. Ny\u00e1ron ilyen p\u00e9ld\u00e1ul a paradicsom, a paprika, az uborka, a padlizs\u00e1n \u00e9s a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cukkini\/\" class=\"ek-link\">cukkini<\/a>. Ezek egyike sem haladja meg a <strong>40 kcal-t 100 grammonk\u00e9nt<\/strong>. \u00cdgy egy\u00e1ltal\u00e1n nem kell agg\u00f3dnod a mennyis\u00e9g\u00fck miatt, \u00e9s nyugodtan szedj\u00e9l bel\u0151l\u00fck egy nagyobb adagot. Csak akkor \u00fcgyelj a mennyis\u00e9g\u00fckre, ha a grillezett z\u00f6lds\u00e9geket olajban p\u00e1coltad, mert akkor <strong>t\u00f6bb zs\u00edrt tartalmazhatnak<\/strong>. Ez\u00e9rt pr\u00f3b\u00e1lj meg ink\u00e1bb friss z\u00f6lds\u00e9geket fogyasztani, vagy fogyassz olyan grillezett darabokat, amelyeket megszabad\u00edtott\u00e1l az olaj nagy r\u00e9sz\u00e9t\u0151l, p\u00e9ld\u00e1ul egy pap\u00edrszalv\u00e9t\u00e1val.<\/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=\"Gyumolcsok\"><\/span>Gy\u00fcm\u00f6lcs\u00f6k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy \u00e9des finoms\u00e1gra v\u00e1gysz grillez\u00e9s ut\u00e1n? Felejtsd el a kal\u00f3riad\u00fas desszerteket, amelyek m\u00e9g jobban megterheln\u00e9k az em\u00e9szt\u0151rendszeredet. Ink\u00e1bb <strong>v\u00e1lassz valamilyen gy\u00fcm\u00f6lcs\u00f6t<\/strong>. A gy\u00fcm\u00f6lcs\u00f6ket grillen is elk\u00e9sz\u00edtheted. F\u0151leg azoknak, amelyek <strong>t\u00f6bb cukrot<\/strong> tartalmaznak, mint p\u00e9ld\u00e1ul az anan\u00e1sz \u00e9s a ban\u00e1n, remek az \u00edz\u00fck a t\u0171z\u00f6n elk\u00e9sz\u00edtve. A s\u00fct\u00e9s sor\u00e1n finom <strong>karamellr\u00e9teg<\/strong> k\u00e9pz\u0151dik a fel\u00fclet\u00fck\u00f6n. Sz\u00farj fel gy\u00fcm\u00f6lcsdarabokat egy ac\u00e9l ny\u00e1rsra, \u00e9s \u00e9lvezd az ilyen desszerteket. Kanalazz r\u00e1 h\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171&nbsp;<a href=\"https:\/\/gymbeam.hu\/protein-ice-cream-500-g-gymbeam.html\" class=\"ek-link\"><strong>feh\u00e9rjefagylaltot<\/strong>&nbsp;<\/a>feh\u00e9rjefagylaltot, \u00e9s egy kiegyens\u00falyozott desszertet kapsz, amelynek olyan az \u00edze, ak\u00e1r egy divatos \u00e9tteremben felszolg\u00e1lt desszertnek.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg\" alt=\"Grillezett gy\u00fcm\u00f6lcs mint desszert\" class=\"wp-image-385983\" style=\"width:843px;height:562px\" title=\"Grillezett gy\u00fcm\u00f6lcs mint desszert\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-834060368-2048x1365.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=\"Praktikus_tippek_hogy_hogyan_csokkentheted_a_kaloriak_mennyiseget_a_grillezes_soran\"><\/span>Praktikus tippek, hogy hogyan cs\u00f6kkentheted a kal\u00f3ri\u00e1k mennyis\u00e9g\u00e9t a grillez\u00e9s sor\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Miel\u0151tt r\u00e1tenn\u00e9d a h\u00fast a grills\u00fct\u0151re, csepegtesd le r\u00f3la az olajat, hogy megszabadulj a felesleges zs\u00edrt\u00f3l.<\/li>\n\n\n\n<li>A h\u00fashoz a joghurtos p\u00e1c is finom lehet.<\/li>\n\n\n\n<li>V\u00e1lassz alacsonyabb zs\u00edrtartalm\u00fa feh\u00e9rjeforr\u00e1sokat.<\/li>\n\n\n\n<li>A <strong>h\u00fast aluf\u00f3li\u00e1ban<\/strong> k\u00e9sz\u00edtsd el, amelybe el\u00e9g egy kev\u00e9s zs\u00edrt tenni.<\/li>\n\n\n\n<li>Ha zs\u00edrosabb h\u00fasb\u00f3l k\u00e9sz\u00fclt hamburgerre v\u00e1gysz, b\u00e1tran egy\u00e9l meg egyet, ha belef\u00e9r a napi kal\u00f3riabeviteledbe. Alternat\u00edv megold\u00e1sk\u00e9nt ehetsz egy <strong>kisebb adagot<\/strong> is. Vannak, akik azt javasolj\u00e1k, hogy p\u00e9ld\u00e1ul sal\u00e1talevelet haszn\u00e1lj zsemle helyett, \u00e9s \u00edgy tov\u00e1bb. Viszont a sal\u00e1t\u00e1val soha nem lesz olyan finom \u00edz\u0171, mint a zseml\u00e9vel. Ahelyett, hogy kev\u00e9sb\u00e9 \u00edzletes alternat\u00edv\u00e1kkal rukkoln\u00e1l el\u0151, hat\u00e1rozottan jobb \u00e9lm\u00e9ny az eredeti hamburgerb\u0151l egy kisebb adag elfogyaszt\u00e1sa. Elk\u00e9sz\u00edtheted p\u00e9ld\u00e1ul a mi recept\u00fcnk szerint is:&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szaftos-csirkeburger-avokadoval-es-joghurtos-ontettel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Szaftos csirk\u00e9s burger avok\u00e1d\u00f3val \u00e9s joghurtos \u00f6ntettel.<\/strong><\/a><\/li>\n\n\n\n<li>Ne feledkezz\u00fcnk meg a <strong>z\u00f6lds\u00e9gekr\u0151l \u00e9s a k\u00fcl\u00f6nf\u00e9le sal\u00e1t\u00e1kr\u00f3l<\/strong> sem. Ebben az esetben is ker\u00fcld a nagy mennyis\u00e9g\u0171 olajalap\u00fa \u00f6ntetek \u00e9s p\u00e1cok haszn\u00e1lat\u00e1t.<\/li>\n\n\n\n<li>Fogyassz szemcs\u00e9s sajtos m\u00e1rtogat\u00f3sokat vagy a&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/ontetek\" class=\"ek-link\">ZERO sz\u00f3szainkat<\/a>.&nbsp;<\/strong><\/li>\n\n\n\n<li>Ne feledd, hogy az <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hol-bujnak-meg-a-folyekony-kaloriak-es-hogyan-akadalyoznak-ezek-az-ures-kaloriak-a-fogyasban\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">italok<\/a> is sz\u00e1m\u00edtanak. Egy 0,5 literes s\u00f6r ugyanannyi kal\u00f3ri\u00e1t tartalmazhat, mint 200 g csirkemell, de a csirkemellt\u0151l biztosan gyorsabban j\u00f3llaksz. Teh\u00e1t v\u00e1lassz okosan.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezekkel az egyszer\u0171 tippekkel <strong>kal\u00f3ri\u00e1kat takar\u00edthatsz meg<\/strong>, \u00e9s kiegyens\u00falyozott grillezett \u00e9teleket k\u00e9sz\u00edthetsz. Ha azonban megvan a be\u00e1ll\u00edtott kal\u00f3riamennyis\u00e9g, amit egy nap el kell fogyasztanod, \u00e9rdemes ezt figyelembe venni grillez\u00e9skor. Ha tudod, hogy este egy nagyobb \u00e9tkez\u00e9sre k\u00e9sz\u00fclsz, vagy szeretn\u00e9l inni egy kis alkoholos italt, \u00e9rdemes ezt <strong>el\u0151re belesz\u00e1m\u00edtanod a napi beviteledbe<\/strong>. <strong>Ez\u00e9rt cs\u00f6kkentsd az adagot eb\u00e9del\u00e9s vagy reggeliz\u00e9s sor\u00e1n, vagy hagyd ki a d\u00e9lut\u00e1ni uzsonn\u00e1t<\/strong>. Nem rossz \u00f6tlet <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-setaval-gyorsan-lefogyni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00e9t\u00e1lni<\/a> vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/a-kerekparozas-segithet-a-labak-es-a-fenek-feszesiteseben-tovabba-a-fogyasban-mire-jo-meg\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ker\u00e9kp\u00e1rozni<\/a> a grillez\u00e9s helysz\u00edn\u00e9re. N\u00f6veld a teljes\u00edtm\u00e9nyedet a nap folyam\u00e1n, \u00e9s edz\u00e9s ut\u00e1n m\u00e9g jobban \u00e9lvezheted a j\u00f3l meg\u00e9rdemelt grillezett \u00e9teleket.<\/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\">Hogyan k\u00fcl\u00f6nb\u00f6zhet k\u00e9t t\u00e1ny\u00e9r a kerti s\u00fct\u00f6get\u00e9sen a kal\u00f3ri\u00e1k tekintet\u00e9ben?<\/h3>\n\n\n\n<p>Ahhoz, hogy jobban el tudd k\u00e9pzelni, hasonl\u00edtsunk \u00f6ssze k\u00e9t k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e1ny\u00e9rt egy kerti s\u00fct\u00f6get\u00e9sen. A k\u00e9t t\u00e1ny\u00e9r az \u00e9tel <strong>mennyis\u00e9g\u00e9t tekintve szinte teljesen egyform\u00e1nak t\u0171nhet<\/strong>, de kal\u00f3ria\u00e9rt\u00e9k\u00fckben alapvet\u0151en k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l (az \u00e9rt\u00e9keket a nyers hozz\u00e1val\u00f3kb\u00f3l sz\u00e1m\u00edtottuk ki). Annak ellen\u00e9re, hogy a m\u00e1sodik v\u00e1ltozat nagyobbnak t\u0171nik a t\u00e1ny\u00e9ron, majdnem feleannyi kal\u00f3ri\u00e1t tartalmaz. Legy\u00e9l \u00f3vatos, amikor bizonyos grillezett \u00e9teleket v\u00e1lasztasz, nehogy a tudtodon k\u00edv\u00fcl egy \u00e9tkez\u00e9s sor\u00e1n elfogyaszd a napi kal\u00f3riabevitelednek a nagy r\u00e9sz\u00e9t.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">1. verzi\u00f3<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 g sert\u00e9snyak (olajban p\u00e1colt, kb. 10 ml olaj marad a h\u00fason) <\/li>\n\n\n\n<li>120 g Camembert sajt aluf\u00f3li\u00e1ban s\u00fctve (enyh\u00e9n, kb. 5 ml olajjal bekenve)<\/li>\n\n\n\n<li>30 ml majon\u00e9z \u00e9s fokhagym\u00e1s m\u00e1rtogat\u00f3s <\/li>\n\n\n\n<li>100 g p\u00e9k\u00e1ru (keny\u00e9r, zsemle)<\/li>\n<\/ul>\n\n\n\n<p><strong>T\u00e1p\u00e9rt\u00e9k: 55 g feh\u00e9rje, 49 g sz\u00e9nhidr\u00e1t, 87 g zs\u00edr, 4 g rost, 1207 kcal<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-h3\">2. verzi\u00f3<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>160 g aluf\u00f3li\u00e1ban grillezett pisztr\u00e1ng (4 g vajjal)<\/li>\n\n\n\n<li>\u00bd (50 g) zs\u00edrszeg\u00e9ny Camembert sajt (enyh\u00e9n, kb. 3 ml olajjal bekenve)<\/li>\n\n\n\n<li>30 ml <a href=\"https:\/\/gymbeam.hu\/kaloriamentes-szosz-bbq-sauce-320-ml-gymbeam.html\" class=\"ek-link\">ZERO barbecue sz\u00f3sz<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kuszkusz\/\" class=\"ek-link\">kuszkuszos <\/a>z\u00f6lds\u00e9gsal\u00e1ta (100 g paradicsom, 50 g paprika, 100 g uborka, 40 g <a href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-kuszkusz-gymbeam.html\" class=\"ek-link\">kuszkusz<\/a>, ecetes \u00f6ntet)<\/li>\n<\/ul>\n\n\n\n<p><strong>T\u00e1p\u00e9rt\u00e9k: 48 g feh\u00e9rje, 37 g sz\u00e9nhidr\u00e1t, 32 g zs\u00edr, 4 g rost, 636 kcal<\/strong><\/p>\n<\/div>\n<\/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=\"824\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg\" alt=\"Az aluf\u00f3li\u00e1ban s\u00fclt grillezett hal zs\u00edr- \u00e9s kal\u00f3riatartalma alacsonyabb\" class=\"wp-image-385998\" style=\"width:843px;height:618px\" title=\"Az aluf\u00f3li\u00e1ban s\u00fclt grillezett hal zs\u00edr- \u00e9s kal\u00f3riatartalma alacsonyabb\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1124x824.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-400x293.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-1536x1126.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1398164925-2048x1501.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=\"Hogyan_lehet_egeszsegesebben_grillezni_es_elkerulni_az_egeszsegugyi_problemakat\"><\/span>Hogyan lehet eg\u00e9szs\u00e9gesebben grillezni \u00e9s elker\u00fclni az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kal\u00f3ri\u00e1k \u00e9s az \u00edzek nem az egyed\u00fcli dolgok, amelyekre a grillez\u00e9s sor\u00e1n figyelni kell. Enn\u00e9l is fontosabb, hogy <strong>az \u00f6sszetev\u0151k megfelel\u0151 kezel\u00e9s\u00e9re \u00e9s az \u00e1ltal\u00e1nos higi\u00e9niai szok\u00e1sokra \u00f6sszpontos\u00edtsunk<\/strong>. Ezek seg\u00edtenek elker\u00fclni az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat, amelyek a helytelen praktik\u00e1kb\u00f3l sz\u00e1rmazhatnak. Ez\u00e9rt \u00f6sszegy\u0171jt\u00f6tt\u00fck a legfontosabb alapelveket, amelyeket minden grillez\u00e9sn\u00e9l k\u00f6vetni kell:<\/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>Miel\u0151tt \u00e9s miut\u00e1n az \u00f6sszetev\u0151kh\u00f6z ny\u00faln\u00e1l, <strong>legal\u00e1bb 20 m\u00e1sodpercig moss kezet<\/strong> meleg v\u00edzzel, ide\u00e1lis esetben szappannal.<\/li>\n\n\n\n<li>Mindenki, aki veled vacsor\u00e1zik, mosson kezet \u00e9tkez\u00e9s el\u0151tt. Mivel grillez\u00e9skor az emberek gyakran k\u00e9zzel \u00e9rintik meg az asztalon l\u00e9v\u0151 \u00e9telt, ez\u00e9rt szigor\u00fabb higi\u00e9niai szab\u00e1lyokat kell betartani, \u00e9s ennek megfelel\u0151en alak\u00edtani a k\u00f6r\u00fclm\u00e9nyeket.<\/li>\n\n\n\n<li><strong>Ker\u00fcld el a keresztszennyez\u0151d\u00e9st.<\/strong> Ne haszn\u00e1ld ugyanazokat az eszk\u00f6z\u00f6ket (k\u00e9s, v\u00e1g\u00f3deszka stb.) k\u00fcl\u00f6nb\u00f6z\u0151 \u00f6sszetev\u0151k, p\u00e9ld\u00e1ul h\u00fas \u00e9s keny\u00e9r elk\u00e9sz\u00edt\u00e9s\u00e9hez. Hasonl\u00f3k\u00e9ppen, tartsd egym\u00e1st\u00f3l elk\u00fcl\u00f6n\u00edtve ezeket az \u00f6sszetev\u0151ket a t\u00e1rol\u00e1s sor\u00e1n. A k\u00f6vetkez\u0151 cikk\u00fcnk seg\u00edthet ebben: <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kell-az-elelmiszert-megfeleloen-tarolni-hogy-a-leheto-legtovabb-tartson\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan t\u00e1rold helyesen az \u00e9lelmiszereket, hogy a lehet\u0151 leghosszabb ideig el\u00e1lljanak<\/a><\/strong><\/li>\n\n\n\n<li><strong>Grillez\u00e9skor ne haszn\u00e1ld ugyanazt az ed\u00e9nyt \u00e9s ev\u0151eszk\u00f6zt a nyers \u00e9s a s\u00fclt h\u00fashoz.<\/strong> P\u00e9ld\u00e1ul, ha ugyanazt a vill\u00e1t haszn\u00e1lod a nyers \u00e9s a s\u00fclt h\u00fas egyidej\u0171 forgat\u00e1s\u00e1hoz, a nyers h\u00fasb\u00f3l sz\u00e1rmaz\u00f3 bakt\u00e9riumok (pl. szalmonella) bejuthatnak a s\u00fclt h\u00fasba, \u00e9s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat okozhatnak.<\/li>\n\n\n\n<li>A s\u00fct\u00f6get\u00e9s v\u00e9ge fel\u00e9 ne kend meg a h\u00fast azzal a p\u00e1ccal, amelyben a nyers h\u00fast t\u00e1roltad. Ebben az esetben is <strong>bakt\u00e9riumok ker\u00fclhetnek<\/strong> a k\u00e9sz \u00e9telbe.<\/li>\n\n\n\n<li>Haszn\u00e1lj <strong>h\u0151m\u00e9rs\u00e9klet-stabil olajat<\/strong>, p\u00e9ld\u00e1ul <strong><a href=\"https:\/\/gymbeam.hu\/canola-fozospray-gymbeam.html\" class=\"ek-link\">repceolajat<\/a><\/strong>.<\/li>\n\n\n\n<li>Ha a szabadban \u00e9tkezel, ne hagyd a majon\u00e9zes m\u00e1rtogat\u00f3sokat \u00e9s a tejterm\u00e9keket hossz\u00fa ideig a napon, nehogy megromoljanak. <\/li>\n\n\n\n<li>T\u0171z gy\u00fajt\u00e1sakor haszn\u00e1lj olyan gy\u00fajt\u00f3kat, amelyek <strong>nem tartalmaznak m\u00e9rgez\u0151 anyagokat<\/strong>. Ne haszn\u00e1lj benzint vagy g\u00e1zolajat.<\/li>\n\n\n\n<li>V\u00e1s\u00e1rolj <strong>min\u0151s\u00e9gi h\u00fast<\/strong>, amelynek ismered az eredet\u00e9t. Egyes t\u00edpusokhoz, p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/marha\/\" class=\"ek-link\">marhah\u00fashoz<\/a>, nem is kell p\u00e1c, csak s\u00f3zzuk \u00e9s borsozzuk. Ha pedig jobban szereted a p\u00e1colt h\u00fast, k\u00e9sz\u00edts saj\u00e1t p\u00e1cot otthon, ahelyett, hogy olyan p\u00e1colt h\u00fast v\u00e1s\u00e1roln\u00e1l, amely nem tudod, hogy mit tartalmaz \u00e9s milyen \u00e1llapotban p\u00e1colt\u00e1k be.<\/li>\n\n\n\n<li>A h\u00fast forr\u00f3 grillre helyezd, \u00e9s tartsa fenn az \u00e1lland\u00f3 h\u0151m\u00e9rs\u00e9kletet. Lass\u00fa t\u0171z\u00f6n ne s\u00fcss\u00fck t\u00fal sok\u00e1ig, nehogy olyan gumiszer\u0171 legyen a h\u00fasdarab a v\u00e9g\u00e9n, mint a cip\u0151talp. <\/li>\n\n\n\n<li>Mindig \u00fcgyelj arra, hogy p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkeh\u00fas <\/a><strong>ne legyen nyers<\/strong>. A h\u0151m\u00e9rs\u00e9kletet h\u0151m\u00e9r\u0151vel ellen\u0151rizheted. Ha nincs h\u00fash\u0151m\u00e9r\u0151d, akkor v\u00e1gd fel a h\u00fasdarabokat a legvastagabb r\u00e9sz\u00e9n a t\u00e1lal\u00e1s el\u0151tt, hogy ellen\u0151rizd, hogy teljesen \u00e1ts\u00fcltek-e. Minden fent felsorolt h\u00fast\u00edpushoz megadtuk a hozz\u00e1vet\u0151leges grillez\u00e9si id\u0151t, hogy seg\u00edts\u00fcnk az elk\u00e9sz\u00edt\u00e9s\u00e9ben.<\/li>\n\n\n\n<li>Igyekezz a h\u00fast a s\u00fct\u00e9s ut\u00e1n min\u00e9l hamarabb elfogyasztani, hogy <strong>ne legyen sok\u00e1ig az asztalon.<\/strong><\/li>\n\n\n\n<li>Tartsd az \u00e9telt az asztalon letakarva, hogy megakad\u00e1lyozd, hogy <strong>r\u00e1sz\u00e1lljanak a rovarok<\/strong>, amelyek k\u00f3rokoz\u00f3kat terjeszthetnek. A p\u00e9k\u00e1rut tartsd zacsk\u00f3kban, vagy tegy\u00e9l r\u00e1 tiszta konyharuh\u00e1t. A sal\u00e1t\u00e1st\u00e1lakat fed\u0151vel, a h\u00fast pedig aluf\u00f3li\u00e1val takarhatod le k\u00f6nnyed\u00e9n.<\/li>\n\n\n\n<li><strong>Tiszt\u00edtsd meg a grills\u00fct\u0151t<\/strong>&nbsp;minden egyes s\u00fct\u00e9s ut\u00e1n, hogy k\u00e9szen \u00e1lljon a k\u00f6vetkez\u0151 \u00e9telre. <span style=\"color: #ff6600\">[2]<\/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\/2022\/07\/iStock-1333389248-1124x750.jpg\" alt=\"Hogyan grillezz eg\u00e9szs\u00e9gesebben \u00e9s ker\u00fcld el az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat?\" class=\"wp-image-386013\" style=\"width:843px;height:563px\" title=\"Hogyan grillezz eg\u00e9szs\u00e9gesebben \u00e9s ker\u00fcld el az eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1333389248-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan cs\u00f6kkenthet\u0151 a r\u00e1kkelt\u0151 anyagok megjelen\u00e9s\u00e9nek kock\u00e1zata?<\/h3>\n\n\n\n<p>Nem titok, hogy a grillez\u00e9s sor\u00e1n <strong>r\u00e1kkelt\u0151 anyagok is keletkeznek<\/strong>, k\u00f6zt\u00fck HCA-k (heterociklusos aminok) \u00e9s PAH-k (policiklusos arom\u00e1s sz\u00e9nhidrog\u00e9nek). Ezek a vegy\u00fcletek \u00fagynevezett mutag\u00e9n hat\u00e1s\u00faak, ami azt jelenti, hogy v\u00e1ltoz\u00e1sokat id\u00e9zhetnek el\u0151 a DNS-ben, amely viszont bizonyos t\u00edpus\u00fa (k\u00fcl\u00f6n\u00f6sen az em\u00e9szt\u0151rendszeri) r\u00e1k kialakul\u00e1s\u00e1nak potenci\u00e1lisan magasabb kock\u00e1zat\u00e1val j\u00e1r. <span style=\"color: #ff6600\">[1] [3]<\/span><\/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>A <strong>HCA<\/strong>-k az aminosavak, a cukor, a kreatin \u00e9s a kreatinin reakci\u00f3j\u00e1val j\u00f6nnek l\u00e9tre magas h\u0151m\u00e9rs\u00e9kleten.<\/li>\n\n\n\n<li>A <strong>PAH-k<\/strong> akkor keletkeznek, amikor a grillezett h\u00fas zs\u00edrja \u00e9s szaftja a t\u0171zbe cs\u00f6p\u00f6g, f\u00fcst\u00f6t okozva. Ez a f\u00fcst tartalmazza a fent eml\u00edtett PAH-kat, amelyek a h\u00fas felsz\u00edn\u00e9n rak\u00f3dnak le.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebb\u0151l a szempontb\u00f3l a grillez\u00e9s a h\u00fas elk\u00e9sz\u00edt\u00e9s\u00e9nek egyik legkev\u00e9sb\u00e9 alkalmas m\u00f3dja lehet. Ezek a potenci\u00e1lisan k\u00e1ros anyagok <strong>magas h\u0151m\u00e9rs\u00e9kleten<\/strong>, a h\u00fas \u00e9get\u00e9sekor <strong>keletkeznek<\/strong>. A legt\u00f6bb r\u00e1kkelt\u0151 anyagot p\u00e9ld\u00e1ul a grillezett szalonna tartalmazza, ezt pedig a sert\u00e9sh\u00fas k\u00f6veti. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Hogyan lehet minimaliz\u00e1lni ezen anyagok termel\u0151d\u00e9s\u00e9t?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u00fct\u00e9s el\u0151tt pr\u00f3b\u00e1lj meg <strong>v\u00e9konyabb szeleteket<\/strong> k\u00e9sz\u00edteni, \u00e9s v\u00e1gd le a l\u00e1that\u00f3 zs\u00edrt.<\/li>\n\n\n\n<li><strong>P\u00e1c haszn\u00e1lat\u00e1val<\/strong> is cs\u00f6kkentheted a vesz\u00e9lyes anyagok k\u00e9pz\u0151d\u00e9s\u00e9t. Remek kombin\u00e1ci\u00f3 a h\u0151m\u00e9rs\u00e9klet-stabil olaj gy\u00f3gyn\u00f6v\u00e9nyekkel, fokhagym\u00e1val \u00e9s f\u0171szerekkel.<\/li>\n\n\n\n<li>A nemk\u00edv\u00e1natos anyagok mennyis\u00e9g\u00e9t \u00fagy is cs\u00f6kkentheted, ha a h\u00fast rendszeresen megkened p\u00e1cl\u00e9vel (de ne azt haszn\u00e1ld, amelyben nyers h\u00fas volt, nehogy bakt\u00e9riumok ker\u00fcljenek az elk\u00e9sz\u00edtett h\u00fasra). <\/li>\n\n\n\n<li>Rendszeresen ford\u00edtsd meg a h\u00fast, hogy ne \u00e9gjen meg. A meg\u00e9gett h\u00fast a lehet\u0151 leghamarabb t\u00e1vol\u00edtsd el a grillr\u0151l. <\/li>\n\n\n\n<li>Ide\u00e1lis esetben a lehet\u0151 <strong>legr\u00f6videbb ideig tartsd a h\u00fast a grillen<\/strong>. Term\u00e9szetesen az az els\u0151dleges, hogy kell\u0151en \u00e1ts\u00fclj\u00f6n.<\/li>\n\n\n\n<li>Az aluf\u00f3li\u00e1ban val\u00f3 grillez\u00e9s is remek \u00f6tlet.<\/li>\n\n\n\n<li>T\u00e1lal\u00e1s el\u0151tt <strong>v\u00e1gd le a fekete r\u00e9szeket<\/strong>, \u00e9s tegy\u00e9l a h\u00fas mell\u00e9 egy nagy adag z\u00f6lds\u00e9get, amely antioxid\u00e1nsokban gazdag.<\/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\/2022\/07\/iStock-1329744448-1124x749.jpg\" alt=\"Hogyan cs\u00f6kkentheted a r\u00e1kkelt\u0151 anyagok el\u0151fordul\u00e1s\u00e1nak kock\u00e1zat\u00e1t?\" class=\"wp-image-386028\" style=\"width:843px;height:562px\" title=\"Hogyan cs\u00f6kkentheted a r\u00e1kkelt\u0151 anyagok el\u0151fordul\u00e1s\u00e1nak kock\u00e1zat\u00e1t?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1329744448-2048x1365.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=\"Mire_kell_emlekezned\"><\/span>Mire kell eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az alkalmank\u00e9nti grillez\u00e9snek <strong>nem kell f\u00e9lelmetesnek lennie<\/strong>, sem a tartalm\u00e1t tekintve, sem az eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l. Val\u00f3j\u00e1ban mindig csak rajtad m\u00falik, hogy milyen d\u00f6nt\u00e9seket hozol, ha az \u00e9telr\u0151l van sz\u00f3. Ha odafigyelsz az alakodra, pr\u00f3b\u00e1lj meg <strong>alacsonyabb zs\u00edrtartalm\u00fa feh\u00e9rjeforr\u00e1sokat<\/strong> v\u00e1lasztani, \u00e9s eg\u00e9sz\u00edtsd ki egy adag sz\u00e9nhidr\u00e1ttal, valamint <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekkel<\/a>. Ide\u00e1lis tov\u00e1bb\u00e1 elker\u00fclni a foly\u00e9kony kal\u00f3ri\u00e1kat a cukros \u00fcd\u00edt\u0151k \u00e9s alkoholos italok form\u00e1j\u00e1ban. Az \u00e9telm\u00e9rgez\u00e9s kock\u00e1zat\u00e1nak minimaliz\u00e1l\u00e1sa \u00e9rdek\u00e9ben a <strong>higi\u00e9niai ir\u00e1nyelveket<\/strong> is szem el\u0151tt kell tartanod. Cs\u00f6kkentheted <strong>a nem k\u00edv\u00e1nt r\u00e1kkelt\u0151 anyagok kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t<\/strong> is. Egyszer\u0171en haszn\u00e1lj p\u00e1cot, \u00e9s minimaliz\u00e1ld a h\u00fas grillez\u00e9s\u00e9vel t\u00f6lt\u00f6tt id\u0151t. Term\u00e9szetesen mindig \u00fcgyelj arra, hogy a csirke \u00e9s k\u00fcl\u00f6n\u00f6sen a sert\u00e9sh\u00fas kell\u0151en \u00e1t legyen s\u00fclve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne feledd, hogy az \u00e9telek mellett <strong>a szeretteiddel elt\u00f6lt\u00f6tt min\u0151s\u00e9gi id\u0151<\/strong> a legfontosabb a grillez\u00e9sn\u00e9l. Teh\u00e1t ne stresszeld t\u00fal magad az \u00e9tel miatt, \u00e9s \u00e9lvezd a vel\u00fck t\u00f6lt\u00f6tt id\u0151t. \u00c9s ha van olyan ismer\u0151s\u00f6d, aki f\u00e9l grillezni, nehogy megl\u00e1tsz\u00f3djon az alakj\u00e1n, oszd meg vele ezt a cikk\u00fcnket.<\/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\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOils\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\/sauces\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSauces\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 grillez\u00e9s sor\u00e1n nem kell eg\u00e9szs\u00e9gtelen, zs\u00edrral \u00e9s kal\u00f3ri\u00e1val teli \u00e9getett h\u00fast k\u00e9sz\u00edteni. A mai cikk\u00fcnkben egy egyszer\u0171 \u00fatmutat\u00f3t adunk az \u00f6sszetev\u0151k kiv\u00e1laszt\u00e1s\u00e1hoz, ha fogyni szeretn\u00e9l. Az eg\u00e9szs\u00e9gesebb grillez\u00e9shez is tippeket adunk.<\/p>\n","protected":false},"author":100,"featured_media":386079,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6780,7626,7152,7356],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392062","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-csirke","9":"tag-egeszseg","10":"tag-etel-elokeszites","11":"tag-etrend-hu","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hogyan grillezz\u00fcnk eg\u00e9szs\u00e9gesen \u00e9s extra kal\u00f3ri\u00e1k n\u00e9lk\u00fcl? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Eg\u00e9szs\u00e9gesen, plusz kal\u00f3ria n\u00e9lk\u00fcl is grillezhetsz. V\u00e1lassz sov\u00e1ny h\u00fasokat, \u00e9s ne felejtsd el a k\u00f6retet vagy a z\u00f6lds\u00e9geket. Ker\u00fcld a r\u00e1kkelt\u0151 anyagokat.\" \/>\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\/grillezes-fitness-modra-felesleges-kaloriak-nelkul\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan grillezz\u00fcnk eg\u00e9szs\u00e9gesen \u00e9s extra kal\u00f3ri\u00e1k n\u00e9lk\u00fcl? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Eg\u00e9szs\u00e9gesen, plusz kal\u00f3ria n\u00e9lk\u00fcl is grillezhetsz. V\u00e1lassz sov\u00e1ny h\u00fasokat, \u00e9s ne felejtsd el a k\u00f6retet vagy a z\u00f6lds\u00e9geket. 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