{"id":394462,"date":"2022-10-05T13:24:51","date_gmt":"2022-10-05T11:24:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=394462"},"modified":"2024-05-30T14:28:37","modified_gmt":"2024-05-30T12:28:37","slug":"20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/","title":{"rendered":"\u00c9telek, amelyek megk\u00f6nny\u00edtik a feh\u00e9rje beiktat\u00e1s\u00e1t az \u00e9trendbe"},"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\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/#Miert_olyan_fontos_a_feherje_es_egyaltalan_mennyi_feherjere_van_szuksegunk\" title=\"Mi\u00e9rt olyan fontos a feh\u00e9rje, \u00e9s egy\u00e1ltal\u00e1n mennyi feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g\u00fcnk?&nbsp;\">Mi\u00e9rt olyan fontos a feh\u00e9rje, \u00e9s egy\u00e1ltal\u00e1n mennyi feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g\u00fcnk?&nbsp;<\/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\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/#A_legjobb_feherjedus_elelmiszerek_amelyek_konnyen_beilleszthetok_az_etrendbe\" title=\"A legjobb feh\u00e9rjed\u00fas \u00e9lelmiszerek, amelyek k\u00f6nnyen beilleszthet\u0151k az \u00e9trendbe\">A legjobb feh\u00e9rjed\u00fas \u00e9lelmiszerek, amelyek k\u00f6nnyen beilleszthet\u0151k az \u00e9trendbe<\/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\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/#Tippunk_Feherjedus_ragcsalnivalok\" title=\"Tipp\u00fcnk: Feh\u00e9rjed\u00fas r\u00e1gcs\u00e1lnival\u00f3k\">Tipp\u00fcnk: Feh\u00e9rjed\u00fas r\u00e1gcs\u00e1lnival\u00f3k<\/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\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bizony\u00e1ra nem k\u00e9rd\u00e9s, hogy a feh\u00e9rje fontos r\u00e9sze az \u00e9trend\u00fcnknek. Ennek a t\u00e1panyagnak a bevitele azonban nem mindig olyan egyszer\u0171. Sokan p\u00e9ld\u00e1ul m\u00e9g mindig nem tudj\u00e1k, mik a legjobb feh\u00e9rjeforr\u00e1sok, \u00e9s milyen \u00e9telekben tal\u00e1lhat\u00f3 feh\u00e9rje. Ez\u00e9rt \u00f6ssze\u00e1ll\u00edtottunk egy list\u00e1t olyan <strong>\u00e9lelmiszerekb\u0151l, amelyek sz\u00f3 szerint tele vannak feh\u00e9rj\u00e9vel.<\/strong> N\u00e9melyikb\u0151l ki sem n\u00e9zn\u00e9d, hogy egy\u00e1ltal\u00e1n szerepel a list\u00e1n.<\/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=\"Miert_olyan_fontos_a_feherje_es_egyaltalan_mennyi_feherjere_van_szuksegunk\"><\/span>Mi\u00e9rt olyan fontos a feh\u00e9rje, \u00e9s egy\u00e1ltal\u00e1n mennyi feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g\u00fcnk?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje egyike annak a h\u00e1rom alapvet\u0151 makrot\u00e1panyagnak, amelyre az embernek sz\u00fcks\u00e9ge van a szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez. Nem csak a <strong>csontok eg\u00e9szs\u00e9g\u00e9nek, az izomn\u00f6veked\u00e9s \u00e9s -fenntart\u00e1s, illetve a fogy\u00e1s<\/strong> szempontj\u00e1b\u00f3l fontos. Az enzimek, hormonok, genetikai \u00e9s v\u00e9dekez\u0151 rendszer, p\u00e9ld\u00e1ul a feh\u00e9rv\u00e9rsejtek alkot\u00f3r\u00e9sze is. A feh\u00e9rje teh\u00e1t az immunrendszer sz\u00e1m\u00e1ra is elengedhetetlen. S\u0151t, az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-felgyorsitani-a-metabolizmust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>anyagcsere felgyors\u00edt\u00e1s\u00e1ban<\/strong><\/a> is seg\u00edthet <strong>\u00e9s t\u00e1mogatja a regener\u00e1ci\u00f3t. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e1ltal\u00e1nos aj\u00e1nl\u00e1s szerint a feh\u00e9rjebevitelnek<strong> 0,8-2 g feh\u00e9rje\/tests\u00falykilogramm<\/strong> k\u00f6z\u00f6tt kell lennie, az \u00e9letkort\u00f3l, az eg\u00e9szs\u00e9gi \u00e1llapott\u00f3l \u00e9s a fizikai aktivit\u00e1s m\u00e9rt\u00e9k\u00e9t\u0151l f\u00fcgg\u0151en. Egy 70 kg-os ember eset\u00e9ben ez 56 -140 g. A fels\u0151 \u00e9rt\u00e9k j\u00f3 p\u00e9ld\u00e1ul egy akt\u00edv er\u0151sportol\u00f3nak, aki di\u00e9t\u00e1zik, \u00e9s nem szeretn\u00e9, hogy az izomt\u00f6meg \u00e9gjen az energiafelhaszn\u00e1l\u00e1s sor\u00e1n, vagy szeretne izmot \u00e9p\u00edteni. Az als\u00f3 hat\u00e1r\u00e9rt\u00e9k ink\u00e1bb a mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3dot folytat\u00f3 embereket \u00e9rinti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahhoz, hogy elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t tudj bevinni, rendszeresen feh\u00e9rjed\u00fas \u00e9teleket kell fogyasztani. Cikk\u00fcnkben a <strong>k\u00f6nnyen el\u00e9rhet\u0151 feh\u00e9rjeforr\u00e1sokra<\/strong> \u00f6sszpontos\u00edtunk, amelyeket egyszer\u0171 beilleszteni az \u00e9trendedbe. Mindegyik esetben megadjuk a hozz\u00e1vet\u0151leges t\u00e1p\u00e9rt\u00e9ket, a hasznos \u00f6sszetev\u0151ket, \u00e9s n\u00e9h\u00e1ny recept tippet is adunk. <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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_legjobb_feherjedus_elelmiszerek_amelyek_konnyen_beilleszthetok_az_etrendbe\"><\/span>A legjobb feh\u00e9rjed\u00fas \u00e9lelmiszerek, amelyek k\u00f6nnyen beilleszthet\u0151k az \u00e9trendbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#feh\u00e9rjepor\">FEH\u00c9RJEPOR<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#f\u00f6ldimogyor\u00f3\">F\u00f6ldimogyor\u00f3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#csirkeh\u00fas\">Csirkeh\u00fas<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#marhah\u00fas\">Marhah\u00fas<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#sert\u00e9sh\u00fas\">Sert\u00e9sh\u00fas<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mandula\">Mandula<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#lencse\">Lencse<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tonhal\">Tonhal<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#t\u00f6kmag\">T\u00f6kmag<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#tofu\">Tofu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#zab\">Zab<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#quinoa\">Quinoa&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#t\u00far\u00f3\">T\u00daR\u00d3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#spirulina\">Spirulina&nbsp;<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#toj\u00e1s\">Toj\u00e1s<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#\u00e9leszt\u0151\">\u00c9leszt\u0151<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cottage-cheese\">Cottage cheese<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proteiny\">1. Feh\u00e9rjepor<\/h3>\n\n\n\n<p>Val\u00f3sz\u00edn\u0171leg nem lep meg, hogy a <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>feh\u00e9rjepor<\/strong><\/a>&nbsp;<strong>a lista \u00e9l\u00e9n \u00e1ll.<\/strong> A funkcion\u00e1lis \u00e9lelmiszerek k\u00f6z\u00e9 tartozik, amely hasznos t\u00e1panyagokkal van tele, \u00e9s pozit\u00edv hat\u00e1ssal van az eg\u00e9szs\u00e9gre. \u00cdgy nem kell agg\u00f3dni amiatt, hogy vesz\u00e9lyes anyagokat tartalmaz. A legn\u00e9pszer\u0171bbek a paszt\u0151r\u00f6z\u00f6tt tejb\u0151l k\u00e9sz\u00fclt <a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tejsav\u00f3feh\u00e9rje porok<\/strong><\/a>, amelyekben a sav\u00f3t enzimek seg\u00edts\u00e9g\u00e9vel v\u00e1lasztj\u00e1k el a kazeint\u0151l. Ezt k\u00f6vet\u0151en tov\u00e1bbi feldolgoz\u00e1s al\u00e1 ker\u00fclnek, hogy <strong>optim\u00e1lis feh\u00e9rjetartalm\u00fa, min\u0151s\u00e9gi feh\u00e9rj\u00e9t<\/strong> kapjunk. \u00cdgy k\u00f6r\u00fclbel\u00fcl 70-90%-os feh\u00e9rjepor az eredm\u00e9ny. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Veg\u00e1nok sz\u00e1m\u00e1ra vannak <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeporok<\/strong><\/a>, amelyek jellemz\u0151en kev\u00e9sb\u00e9 magas aminosavspektrummal rendelkeznek. Ezek k\u00f6z\u00e9 tartoznak p\u00e9ld\u00e1ul, a <strong><a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" class=\"ek-link\">sz\u00f3ja<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/rizs-feherje-1000-g-gymbeam.html\" class=\"ek-link\">rizs<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/bio-kenderfeherje-vanavita.html\" class=\"ek-link\">kender<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/bio-borsofeherje-vanavita.html\" class=\"ek-link\">bors\u00f3<\/a><\/strong> <strong>vagy a<\/strong>&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-vanavita.html\" class=\"ek-link\">t\u00f6bb \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3 n\u00f6v\u00e9nyi feh\u00e9rje<\/a><\/strong>. Csak rajtad \u00e1ll, hogy melyiket v\u00e1lasztod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl egyes feh\u00e9rj\u00e9ket m\u00e1s n\u00e9pszer\u0171 \u00f6sszetev\u0151kkel is d\u00fas\u00edtanak. ami m\u00e9g ink\u00e1bb fokozza a funkcionalit\u00e1sukat. Ilyenek p\u00e9ld\u00e1ul a <strong>k\u00fcl\u00f6nb\u00f6z\u0151 vitaminok, \u00e1sv\u00e1nyi anyagok, aminosavak, em\u00e9szt\u0151enzimek vagy<\/strong> <strong><a href=\"https:\/\/gymbeam.hu\/zsiregetok\" class=\"ek-link\">zs\u00edr\u00e9get\u0151k<\/a><\/strong>. Ha t\u00f6bbet szeretn\u00e9l megtudni a feh\u00e9rj\u00e9kr\u0151l, eredet\u00fckr\u0151l, forr\u00e1saikr\u00f3l \u00e9s funkci\u00f3ikr\u00f3l, olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket: <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valassz-megfelelo-feherjet-a-fogyashoz-es-az-izomepiteshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan v\u00e1lassz megfelel\u0151 feh\u00e9rj\u00e9t a fogy\u00e1shoz \u00e9s az izom\u00e9p\u00edt\u00e9shez?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje por sokkal t\u00f6bb, mint egy egyszer\u0171 feh\u00e9rje, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre<\/strong><\/a><strong> c\u00edm\u0171 cikk\u00fcnkben elolvashatod, mi mindenre j\u00f3.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">A True Whey feh\u00e9rje t\u00e1p\u00e9rt\u00e9kei:<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">True Whey tejsav\u00f3feh\u00e9rje &#8211; feh\u00e9r csokol\u00e1d\u00e9 \u00edz\u0171<\/a> (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">396 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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\">Receptek feh\u00e9rjeporral<\/h3>\n\n\n\n<p>A feh\u00e9rjeport nem kell mindig shakerben k\u00e9sz\u00edtett italk\u00e9nt fogyasztani. Kipr\u00f3b\u00e1lhatod p\u00e9ld\u00e1ul \u00e9des desszertekben, hogy emeld a feh\u00e9rjetartalmukat. L\u00e9gy kreat\u00edv \u00e9s k\u00f3stold meg:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mennyei-tiramisu-tele-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mennyei tiramisu&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lagy-bananos-brownie-mogyorovajjal-es-kakaoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ban\u00e1nos brownie&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-kokuszos-torta-egy-tisztesseges-adag-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00fct\u00e9s n\u00e9lk\u00fcli k\u00f3kuszos s\u00fcti<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/harom-egeszseges-smoothie-recept-csoki-alma-cekla-spenot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00cdzletes turmixok<\/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\/08\/pije-protein-1124x749.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a True Whey? \" class=\"wp-image-388007\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a True Whey? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/pije-protein-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"arasidy\">2. F\u00f6ldimogyor\u00f3<\/h3>\n\n\n\n<p>Ha szeretsz a t\u00e9v\u00e9 el\u0151tt \u00fcld\u00f6g\u00e9lni \u00e9s valami \u00e9rdekes m\u0171sort n\u00e9zni, akkor biztosan \u00f6r\u00fclni fogsz \u00e9s kellemes meglepet\u00e9s lesz sz\u00e1modra, hogy a <a href=\"https:\/\/gymbeam.hu\/nyers-mogyoro.html\" class=\"ek-link\">f\u00f6ldimogyor\u00f3 <\/a>is feh\u00e9rjed\u00fas. A f\u00f6ldimogyor\u00f3 a magas feh\u00e9rje- \u00e9s eg\u00e9szs\u00e9ges zs\u00edrtartalm\u00fa \u00e9lelmiszerek k\u00f6z\u00e9 tartozik. Emellett jelent\u0151s mennyis\u00e9g\u0171 j\u00f3t\u00e9kony t\u00e1panyaggal \u00e9s mikrot\u00e1panyaggal is b\u00fcszk\u00e9lkedhet, p\u00e9ld\u00e1ul <strong>magn\u00e9zium, B3-vitamin (niacin), r\u00e9z, olajsav, rezveratrol, fenolsav \u00e9s flavonoidok.<\/strong> K\u00fcl\u00f6nleges t\u00e1panyagprofilj\u00e1nak k\u00f6sz\u00f6nhet\u0151en a f\u00f6ldimogyor\u00f3 hat\u00e1ssal lehet a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re, cs\u00f6kkentheti a koleszterinszintet \u00e9s a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t. Ezeket az el\u0151ny\u00f6ket a <a href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" class=\"ek-link\"><strong>mogyor\u00f3vajb\u00f3l<\/strong> <\/a>is megkaphatod. <span style=\"color: #ff6600;\">[22-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban mindk\u00e9t esetben vigy\u00e1zni kell a magas energiatartalommal. Hasonl\u00f3k\u00e9ppen, k\u00fcl\u00f6n\u00f6sen a mogyor\u00f3vaj eset\u00e9ben el kell olvasni az \u00f6sszetev\u0151k teljes list\u00e1j\u00e1t, \u00e9s az a j\u00f3, ha min\u00e9l<strong> kevesebb \u00f6sszetev\u0151t<\/strong> tartalmaz. Ide\u00e1lis p\u00e9ld\u00e1ul a <strong>100%-os mogyor\u00f3vaj<\/strong>, amely kiz\u00e1r\u00f3lag csak mogyor\u00f3t tartalmaz, \u00e9s semmi m\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az\u00e9rt is \u00e9rdemes t\u00f6bb mogyor\u00f3t enni, mert m\u00e1r egy mar\u00e9knyi (kb. 28 g) mogyor\u00f3 az aj\u00e1nlott napi mang\u00e1nmennyis\u00e9g negyed\u00e9t \u00e9s a B9-vitamin (folsav) egyharmad\u00e1t biztos\u00edtja. A magasabb folsavbevitel pedig k\u00fcl\u00f6n\u00f6sen fontos a terhess\u00e9g alatt, mivel befoly\u00e1solja a cs\u00edrasejt-sz\u00f6vetek n\u00f6veked\u00e9s\u00e9t. <span style=\"color: #ff6600;\">[19] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bbet megtudni a f\u00f6ldimogyor\u00f3r\u00f3l? Akkor ne hagyd ki a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-a-foldimogyororol-tudnunk-kell\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Minden, amit a f\u00f6ldimogyor\u00f3r\u00f3l tudnunk kell.<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket<\/p>\n\n\n\n<p>Milyen el\u0151nyei vannak a mogyor\u00f3vajnak? Tudd meg a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/foldimogyorovaj-hogyan-valasszuk-ki-a-legjobbat-es-milyen-hatassal-van-az-egeszsegre\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>F\u00f6ldimogyor\u00f3vaj: Hogyan v\u00e1lasszuk ki a legjobbat, \u00e9s milyen hat\u00e1ssal van az eg\u00e9szs\u00e9gre?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkb\u0151l.<\/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\">A f\u00f6ldimogyor\u00f3 \u00e9s a f\u00f6ldimogyor\u00f3vaj t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">F\u00f6ldimogyor\u00f3 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">F\u00f6ldimogyor\u00f3vaj (100g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">596 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,1 g<\/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\">Receptek f\u00f6ldimogyor\u00f3val \u00e9s mogyor\u00f3vajjal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-szenzacios-mogyorovajas-recept\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zabszelet, muffin, keksz, turmix \u00e9s egy\u00e9b finoms\u00e1gok<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-turos-kuglof-mogyorovajjal-es-kakaoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>T\u00far\u00f3s kugl\u00f3f mogyor\u00f3vajjal \u00e9s kaka\u00f3val<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-szelet-a-legendas-snickers-izevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00fct\u00e9s n\u00e9lk\u00fcli szelet a legend\u00e1s snickers \u00edz\u00e9vel<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/valentin-napi-fitness-recept-konnyu-raw-torta-feherjevel-es-mogyorovajjal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>K\u00f6nny\u0171 RAW torta feh\u00e9rj\u00e9vel \u00e9s mogyor\u00f3vajjal<\/strong><\/a><\/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=\"404,5012,8075,28693,54058,59932\" ><\/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\" id=\"kureci-maso\">3. Csirkeh\u00fas<\/h3>\n\n\n\n<p>A csirkemell igazi kincs minden fitneszbajnok sz\u00e1m\u00e1ra. Min\u0151s\u00e9gi feh\u00e9rjeforr\u00e1s, minim\u00e1lis zs\u00edrtartalommal. Ezenk\u00edv\u00fcl sz\u00e9nhidr\u00e1tmentes, \u00e9s olyan<strong> j\u00f3t\u00e9kony anyagokkal b\u00fcszk\u00e9lkedhet<\/strong>, mint a B3-vitamin (niacin), a szel\u00e9n \u00e9s a foszfor. Tulajdons\u00e1gai miatt ide\u00e1lis t\u00e1pl\u00e1l\u00e9k a fogy\u00e1shoz, m\u00e9g a versenyek el\u0151tti di\u00e9ta utols\u00f3 szakasz\u00e1ban is. Ha fontos sz\u00e1modra az \u00edz \u00e9s a min\u0151s\u00e9g, akkor j\u00f3, ha szabadtart\u00e1s\u00fa <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirkeh\u00fast<\/a> v\u00e1lasztasz. Ennek oka, hogy ott ismert az \u00e1llat<strong> eredete \u00e9s hogy milyen k\u00f6r\u00fclm\u00e9nyek<\/strong> k\u00f6zt volt tartva. Tal\u00e1n meg fogsz lep\u0151dni, ha megtudod, hogy a bio- vagy szabadtart\u00e1s\u00fa csirk\u00e9k h\u00fasa valamivel t\u00f6bb (kb. 2 g) feh\u00e9rj\u00e9t is tartalmaz. Ennek f\u0151k\u00e9nt az az oka, hogy az \u00e1llat \u00e1ltal\u00e1ban tov\u00e1bb \u00e9l \u00e9s t\u00f6bbet is mozog. <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>De nem a mell az egyetlen feh\u00e9rjed\u00fas r\u00e9sze a csirk\u00e9nek.A<strong> comb vagy a sz\u00e1rny<\/strong> szint\u00e9n nagyszer\u0171 v\u00e1laszt\u00e1s. Ezeknek azonban \u00e1ltal\u00e1ban m\u00e1r magasabb a zs\u00edrtartalma, f\u0151k\u00e9nt a b\u0151r miatt. Ha cs\u00f6kkenteni szeretn\u00e9d ennek a makrot\u00e1panyagnak az ar\u00e1ny\u00e1t, akkor \u00e9rdemes lefejteni a h\u00fasr\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tipp\u00fcnk:<\/strong> Ha nincs id\u0151d, vagy b\u00e1rmilyen okb\u00f3l nincs kedved el\u0151k\u00e9sz\u00edteni a h\u00fast, el\u0151vehetsz egy <strong>konzervet<\/strong> is. A <strong><a href=\"https:\/\/gymbeam.hu\/csirkemell-sajat-leveben-gymbeam.html\" target=\"_blank\" aria-label=\"csirkemell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csirkemell<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/csirkemell-sos-leben-155-g-aldelis.html\" class=\"ek-link\"> <\/a>nagyszer\u0171 v\u00e1laszt\u00e1s, \u00e9s azonnal fogyaszthat\u00f3.<\/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\">A csirkemell t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirkemell (100 g)<\/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\">0 g<\/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\">Receptek csirkemellel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-csirkemell-joghurtos-pacban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00fclt csirkemell joghurtos p\u00e1cban<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lasagna-csirkevel-es-ricottaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lasagna csirkeh\u00fassal \u00e9s ricott\u00e1val<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-caprese-csirke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00fclt caprese csirke<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-aromas-indiai-curry-tepett-csirkehussal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Arom\u00e1s indiai curry t\u00e9pett csirkeh\u00fassal<\/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\/08\/IMG_0845-1124x749.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a csirkemell?\" class=\"wp-image-388022\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a csirkemell?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0845-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"hovezi-maso\">4. Marhah\u00fas<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/marha\/\" class=\"ek-link\">marhah\u00fas<\/a> nagyszer\u0171 feh\u00e9rjeforr\u00e1s, amelyben fajt\u00e1nk\u00e9nt elt\u00e9r\u0151 a zs\u00edrtartalom \u00e9s az \u00f6ssz-energiatartalom. Ha a c\u00e9lod a feh\u00e9rjep\u00f3tl\u00e1s, akkor j\u00f3 v\u00e1laszt\u00e1s a min\u0151s\u00e9gi marhah\u00fas h\u00e1tsz\u00edn vagy sz\u0171zpecsenye, amelyeket az \u00ednyencek is nagyon szeretnek. H\u00e1tr\u00e1ny azonban, hogy ezek olyan \u00e1rban vannak, amit nem tud mindenki megfizetni. Kev\u00e9sb\u00e9 ide\u00e1lis, mert zs\u00edrosabb p\u00e9ld\u00e1ul a l\u00e1bsz\u00e1r, a gyomor vagy az oldalas.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A marhah\u00fas a feh\u00e9rje mellett a <strong>hem vasnak is nagyszer\u0171 forr\u00e1sa.<\/strong> Ez k\u00f6nnyebben felsz\u00edv\u00f3dik, mint a nem hem vas, ami jellemz\u0151en n\u00f6v\u00e9nyi \u00e9lelmiszerekben tal\u00e1lhat\u00f3. Ha teh\u00e1t p\u00f3tolni szeretn\u00e9d ezt az \u00e1sv\u00e1nyi anyagot, \u00e9s nem vagy veg\u00e1n, a marhah\u00fas remek v\u00e1laszt\u00e1s. A vashi\u00e1ny <strong>v\u00e9rszeg\u00e9nys\u00e9ghez vezethet,<\/strong> ami leggyakrabban fokozott f\u00e1radts\u00e1gban, rossz l\u00e9gz\u00e9sben vagy s\u00e1padt b\u0151rben nyilv\u00e1nul meg. A n\u0151k hajlamosabbak a v\u00e9rszeg\u00e9nys\u00e9gre, mivel a menstru\u00e1ci\u00f3val minden h\u00f3napban t\u00e1vozik valamennyi vas a szervezet\u00fckb\u0151l. A vas mellett azonban m\u00e1s mikrot\u00e1panyagok, p\u00e9ld\u00e1ul <strong>B12-vitamin (kobalamin), cink, szel\u00e9n \u00e9s B3-vitamin (niacin)<\/strong> is vannak a marhah\u00fasban. <span style=\"color: #ff6600;\">[6]<\/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\">A marha b\u00e9lsz\u00edn t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Marha b\u00e9lsz\u00edn (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 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\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/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\">Receptek marhah\u00fassal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-edesburgonya-marhahussal-toltve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00fclt \u00e9desburgonya marhah\u00fassal t\u00f6ltve<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szaftos-marha-burrito-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Szaftos marha burrito quino\u00e1val<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hagyomanyos-mexikoi-chili-con-carne-rizzsel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><b>Hagyom\u00e1nyos mexik\u00f3i chili con carne rizzsel<\/b><\/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\" id=\"veprove-maso\">5. Sert\u00e9sh\u00fas<\/h3>\n\n\n\n<p>M\u00e9g a sert\u00e9sh\u00fas is nagyszer\u0171 feh\u00e9rje- \u00e9s egy\u00e9b mikrot\u00e1panyagforr\u00e1s. Ezek k\u00f6z\u00e9 tartozik a <strong>B1-vitamin<\/strong> (tiamin), a<strong> szel\u00e9n, a cink, a B6-vitamin (piridoxin) \u00e9s a B12-vitamin (kobalamin).<\/strong> Gyakori h\u00e1tr\u00e1nya azonban a magasabb zs\u00edrtartalom. Az ilyen t\u00edpus\u00fa h\u00fasok k\u00e9sz\u00edt\u00e9se eset\u00e9ben k\u00fcl\u00f6n\u00f6sen fontos megn\u00e9zni a min\u0151s\u00e9get \u00e9s az \u00f6sszetev\u0151k list\u00e1j\u00e1t is, \u00e9s ide\u00e1lis esetben olyan sov\u00e1nyabb darabot v\u00e1lasztani, amelyben kevesebb a zs\u00edr.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sert\u00e9s sz\u0171zpecsenye, comb vagy a m\u00e1j p\u00e9ld\u00e1ul nagyszer\u0171 v\u00e1laszt\u00e1s. Zs\u00edrosabb megold\u00e1s a sert\u00e9starja. Egy m\u00e1sik \u00e9rdekes t\u00e9ny, hogy egy 150 g-os adag sert\u00e9s sz\u0171zpecsenye biztos\u00edtja a teljes napi B3-vitamin mennyis\u00e9get. Ez pedig hozz\u00e1j\u00e1rul a pszich\u00e9 \u00e9s az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez, valamint seg\u00edt cs\u00f6kkenteni a f\u00e1radts\u00e1got \u00e9s a kimer\u00fclts\u00e9get. <span style=\"color: #ff6600;\">[19] [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\">A sert\u00e9s sz\u0171zpecsenye t\u00e1p\u00e9rt\u00e9kei&nbsp;<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sert\u00e9s sz\u0171zpecsenye &#8211; sov\u00e1ny (100 g)<\/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\">0 g<\/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\">Receptek sert\u00e9sh\u00fassal <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a sert\u00e9sh\u00fas szeleteket lehet grillezni, s\u00fctni, p\u00e1rolni vagy pir\u00edtani<\/li>\n\n\n\n<li>dar\u00e1lt form\u00e1ban felhaszn\u00e1lhat\u00f3 h\u00faskever\u00e9kek vagy s\u00fclt fas\u00edrtok k\u00e9sz\u00edt\u00e9s\u00e9hez<\/li>\n\n\n\n<li>nagyszer\u0171 \u00edz\u0171 z\u00f6lds\u00e9gekkel, amivel egy\u00fctt is s\u00fctheted<\/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\" id=\"mandle\">6. Mandula<\/h3>\n\n\n\n<p>A f\u00f6ldimogyor\u00f3val ellent\u00e9tben, <a href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" class=\"ek-link\"><strong>mandula<\/strong> <\/a>val\u00f3ban a di\u00f3f\u00e9l\u00e9k csal\u00e1dj\u00e1ba tartozik. Tal\u00e1n nem is tudtad, hogy tekint\u00e9lyes mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t tartalmaz. Jellemz\u0151 r\u00e1, hogy <strong>magas benne az eg\u00e9szs\u00e9ges zs\u00edrok ar\u00e1nya.<\/strong> Azonban nem szabad t\u00falz\u00e1sba vinni, ez\u00e9rt ide\u00e1lis, ha p\u00e9ld\u00e1ul csak egy mar\u00e9kkal esz\u00fcnk, nem egy eg\u00e9sz csomaggal. Emellett r\u00e1ad\u00e1sul remek <strong>feh\u00e9rjeforr\u00e1s<\/strong> <strong>\u00e9s magas rosttartalma is vonz\u00f3,<\/strong> ami fontos az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9s szempontj\u00e1b\u00f3l. Meglephet az info, hogy a mandul\u00e1t m\u00e1r az \u00f3kori r\u00f3maiak \u00f3ta a term\u00e9kenys\u00e9ggel hozz\u00e1k \u00f6sszef\u00fcgg\u00e9sbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A di\u00f3f\u00e9l\u00e9k emellett magn\u00e9ziumban, k\u00e1liumban, mang\u00e1nban, E-vitaminban \u00e9s m\u00e1s mikrot\u00e1panyagokban is gazdagok. De a mandul\u00e1t sem kell \u00e1m mag\u00e1ban enni. <strong>L\u00e1gy vaj<\/strong> form\u00e1j\u00e1ban is fogyaszthatod, amely j\u00f3l megy a zabk\u00e1s\u00e1khoz \u00e9s desszertekhez. Ha pedig nem rajongsz a mandul\u00e1\u00e9rt, m\u00e1s di\u00f3f\u00e9l\u00e9ket is kipr\u00f3b\u00e1lhatsz. Mi lenne, ha megk\u00f3stoln\u00e1d a <span style=\"color: #ff6600;\"><b><a href=\"https:\/\/gymbeam.hu\/pistachios-gymbeam.html\" class=\"ek-link\">piszt\u00e1ci\u00e1t<\/a><\/b><\/span>, <strong><a href=\"https:\/\/gymbeam.hu\/mogyoro-gymbeam.html\" class=\"ek-link\">mogyor\u00f3t<\/a><\/strong>, <a href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" class=\"ek-link\"><strong>di\u00f3t<\/strong> <\/a><strong>vagy<\/strong> a <strong><a href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" class=\"ek-link\">kesudi\u00f3t<\/a><\/strong>? Ezeket \u00e9lvezheted <strong><a href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" aria-label=\"finom kr\u00e9mes vajak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">finom kr\u00e9mes vajak<\/a> form\u00e1j\u00e1ban is.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni a mandul\u00e1r\u00f3l, akkor ne hagyd ki a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mandula-minden-amit-szukseges-tudni-rola\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mandula: Minden, amit sz\u00fcks\u00e9ges tudni r\u00f3la<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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\">A mandula t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandula (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">575 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/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\">Receptek mandul\u00e1val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-kokuszgolyok-mandulaval-mint-a-raffaello\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Feh\u00e9rj\u00e9s k\u00f3kuszgoly\u00f3k mandul\u00e1val, mint a Raffaello<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-mandulas-keksz-csokidarabokkal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veg\u00e1n mandul\u00e1s keksz csoki darabokkal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokolades-mandulas-karacsonyi-keksz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Csokol\u00e1d\u00e9s-mandul\u00e1s kar\u00e1csonyi keksz<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a mandula?\" class=\"wp-image-388037\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a mandula?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Veganske-orechove-susienky-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cocka\">7. Lencse<\/h3>\n\n\n\n<p>A lencse egy min\u0151s\u00e9gi \u00e9s <strong>megfizethet\u0151 feh\u00e9rjeforr\u00e1s<\/strong>, amely gyakran elhanyagol\u00f3dik. <strong>\u00d6sszetett sz\u00e9nhidr\u00e1tokat, rostokat \u00e9s kisebb mennyis\u00e9g\u0171 zs\u00edrt<\/strong> is tartalmaz. Ez\u00e9rt kiv\u00e1l\u00f3 komplex \u00e9lelmiszer. Fogyaszthatod k\u00f6retk\u00e9nt, haszn\u00e1lhatod egy \u00e9tel alapanyagak\u00e9nt, vagy bedobhatod egy z\u00f6lds\u00e9gsal\u00e1t\u00e1ba. Nagy el\u0151nye, hogy veget\u00e1ri\u00e1nusok \u00e9s veg\u00e1nok is \u00e9lvezhetik. Ugyanakkor mikrot\u00e1panyagokban is gazdag. \u00c9rdemes megeml\u00edteni p\u00e9ld\u00e1ul a magas B9- (folsav), B1-vitamin (tiamin), r\u00e9z \u00e9s vas tartalm\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban nem csak egy t\u00edpusa l\u00e9tezik. T\u00f6bbf\u00e9le lencse van. A z\u00f6ld lencs\u00e9t tal\u00e1n m\u00e1r ismered az iskolai menz\u00e1r\u00f3l. H\u00e1tr\u00e1nya azonban, hogy hosszabb ideig tart megf\u0151zni, \u00e9s el\u0151re be kell \u00e1ztatni. E tekintetben versenyez p\u00e9ld\u00e1ul a h\u00e1ntolt <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/voroslencse\/\" class=\"ek-link\">v\u00f6r\u00f6s lencs\u00e9vel<\/a>, amely pillanatok alatt elk\u00e9sz\u00fcl, k\u00f6nnyebben em\u00e9szthet\u0151 \u00e9s <strong>nem kell be\u00e1ztatni.<\/strong> De van fekete lencse (vagy beluga lencse) is, amelynek finom di\u00f3s \u00edze van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha pedig m\u00e9g nem kedvelted meg annyira a lencse \u00edz\u00e9t, kipr\u00f3b\u00e1lhatod a lencsechipset vagy a <a href=\"https:\/\/gymbeam.hu\/bio-borsoteszta-fusilli-vanavita.html\" class=\"ek-link\">t\u00e9szt\u00e1t <\/a>k\u00f6retk\u00e9nt vagy sal\u00e1taalapanyagk\u00e9nt. Helyettes\u00edtheted m\u00e1s <a href=\"https:\/\/gymbeam.hu\/huvelyesek\" class=\"ek-link\">h\u00fcvelyesekkel<\/a>, p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/bio-mungobab-country-life.html\" class=\"ek-link\">babbal<\/a>, bors\u00f3val, sz\u00f3j\u00e1val vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csicseriborso\/\" class=\"ek-link\">csicseribors\u00f3val<\/a> is. <strong>Az eg\u00e9szs\u00e9ges t\u00e1panyagok kiv\u00e1l\u00f3 forr\u00e1sa,<\/strong> amelyek t\u00e1mogatj\u00e1k a szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t. \u00d6sszess\u00e9g\u00e9ben elmondhat\u00f3, hogy a h\u00fcvelyesek \u00e9s a gabonaf\u00e9l\u00e9k kombin\u00e1l\u00e1sa nagyszer\u0171 v\u00e1laszt\u00e1s, ha n\u00f6velni szeretn\u00e9d a benn\u00fck l\u00e9v\u0151 feh\u00e9rje min\u0151s\u00e9g\u00e9t, \u00e9s az aminosavspektrumot k\u00f6zel\u00edteni az \u00e1llati feh\u00e9rj\u00e9k\u00e9hez.<\/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\">A lencse t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00f6r\u00f6s lencse (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Z\u00f6ld lencse (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">342 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fekete lencse (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">328 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 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><\/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\">Lencse receptek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-lencsesalata-sult-repaval-avokadoval-es-feta-sajttal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>K\u00f6nny\u0171 lencsesal\u00e1ta s\u00fclt s\u00e1rgar\u00e9p\u00e1val, avok\u00e1d\u00f3val \u00e9s feta sajttal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-lencseleves\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kr\u00e9mes lencseleves<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-bolognai-spagetti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veg\u00e1n bolognai spagetti<\/strong><\/a><strong>&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a lencse?\" class=\"wp-image-388052\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a lencse?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_0757-min-1536x1024-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tunak\">8. Tonhal<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tonhal\/\" class=\"ek-link\">tonhal<\/a> az egyik legn\u00e9pszer\u0171bb tengeri hal, amely magas feh\u00e9rjetartalommal rendelkezik \u00e9s eg\u00e9szs\u00e9ges <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/omega-3-zsirsavak-elegendot-fogyasztotok-belole-es-az-omega-6-hoz-ez-megfelelo-aranyban-van\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 zs\u00edrsavak<\/a> vannak benne. E halak optim\u00e1lis bevitele \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 p\u00e9ld\u00e1ul a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9vel. Emellett nagyszer\u0171 forr\u00e1sa a B12-vitaminnak (kobalamin) \u00e9s a D-vitaminnak, ami viszont fontos a csontok eg\u00e9szs\u00e9g\u00e9hez \u00e9s az immunrendszerhez. Fogyaszthatod \u00edzletes steak form\u00e1j\u00e1ban, vagy megk\u00f6nny\u00edtheted az elk\u00e9sz\u00edt\u00e9st konzervek haszn\u00e1lat\u00e1val, p\u00e9ld\u00e1ul: <strong><a href=\"https:\/\/gymbeam.hu\/tonhal-olivaolajban-gymbeam.html\" class=\"ek-link\">tonhal olajban<\/a><\/strong> <strong>vagy <a href=\"https:\/\/gymbeam.hu\/tonhal-sos-leben-gymbeam.html\" class=\"ek-link\">s\u00f3s l\u00e9ben<\/a><\/strong>. Hozz\u00e1adhatod sal\u00e1t\u00e1khoz, vagy k\u00e9sz\u00edthetsz bel\u0151le egy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tojasos-tonhalkrem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>finom kr\u00e9met<\/strong><\/a>. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De nem a tonhal az egyetlen \u00edzletes hal, amely feh\u00e9rj\u00e9ben, j\u00f3t\u00e9kony anyagokban \u00e9s eg\u00e9szs\u00e9ges zs\u00edrokban gazdag. A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/lazac\/\" class=\"ek-link\">lazac<\/a>, a pisztr\u00e1ng, a garn\u00e9lar\u00e1k, a <a href=\"https:\/\/gymbeam.hu\/szardinia-sos-leben-gymbeam.html\" class=\"ek-link\">szard\u00ednia&nbsp;<\/a>\u00e9s m\u00e1s kisebb <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak <\/a>is remek v\u00e1laszt\u00e1snak bizonyulhatnak, mivel \u00e1ltal\u00e1ban sokkal kevesebb higanyt tartalmaznak, mint a nagyobbak, p\u00e9ld\u00e1ul a c\u00e1pa. Persze a tenger gy\u00fcm\u00f6lcsei is nagyszer\u0171 d\u00f6nt\u00e9s.<\/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\">A tonhal t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhal steak (100 g)<\/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\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhalkonzerv olajban<\/td><td class=\"has-text-align-center\" data-align=\"center\">167 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhalkonzerv saj\u00e1t lev\u00e9ben<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/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\">Receptek tonhallal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-rizses-tonhalas-poke-bowl\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Rizses tonhalas pok\u00e9 bowl<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjevel-teli-tonhalas-muffin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Feh\u00e9rj\u00e9vel teli tonhalas muffin<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tojasos-tonhalkrem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Toj\u00e1sos tonhalkr\u00e9m<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tonhalas-babsalata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tonhalas babsal\u00e1ta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tonhalas-wrap-avokadokremmel-es-zoldsegekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Tonhalas wrap avok\u00e1d\u00f3kr\u00e9mmel \u00e9s z\u00f6lds\u00e9gekkel<\/strong><\/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\" id=\"dynova-seminka\">9. T\u00f6kmag<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-tokmag-vanavita.html\" class=\"ek-link\">t\u00f6kmag&nbsp;<\/a>is egy olyan \u00e9lelmiszer, amelyr\u0151l azt gondoln\u00e1nk, hogy magasabb a zs\u00edrtartalma, mint a feh\u00e9rjetartalma. Azonban mindkett\u0151 magas. <strong>J\u00f3t\u00e9kony omega-3 zs\u00edrsavakban<\/strong> gazdag, de mang\u00e1nt, foszfort \u00e9s magn\u00e9ziumot is tartalmaz. \u00c9ppen ez\u00e9rt hat\u00e1ssal van izmaink, idegrendszer\u00fcnk \u00e9s pszich\u00e9nk megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9re.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u00f6kmagban emellett <strong>magas feh\u00e9rje- \u00e9s a rosttartalom<\/strong> is. Ez\u00e9rt olyan nagyszer\u0171 \u00e9tel, amelyet semmik\u00e9ppen sem szabad kihagyni az \u00e9trendb\u0151l. A t\u00f6kmag azonban nem az egyetlen mag, amely kiv\u00e1l\u00f3 t\u00e1pl\u00e1lkoz\u00e1si tulajdons\u00e1gokkal \u00e9s<strong> magas feh\u00e9rjetartalommal<\/strong> rendelkezik. A <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" class=\"ek-link\">chia mag<\/a> vagy a <a href=\"https:\/\/gymbeam.hu\/bio-kendermag-hantolt-vanavita.html\" class=\"ek-link\">kendermag <\/a>szint\u00e9n nagyszer\u0171 v\u00e1laszt\u00e1snak sz\u00e1m\u00edtanak ebb\u0151l a szempontb\u00f3l, k\u00fcl\u00f6n\u00f6sen turmixokhoz.<\/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\">A t\u00f6kmag t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u00f6kmag (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/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\">T\u00f6kmagos receptek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tokmagos-repakenyer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>T\u00f6kmagos r\u00e9pakeny\u00e9r<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tokmagos-lencsekremleves\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>T\u00f6kmagos lencsekr\u00e9mleves<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a lencse?\" class=\"wp-image-388068\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a t\u00f6kmag?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Husta-sosovicova-polievka-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"tofu\">10. Tofu<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\"tofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a> az egyik <strong>legn\u00e9pszer\u0171bb \u00e9s legjobb min\u0151s\u00e9g\u0171 n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1s.<\/strong> Sz\u00f3jababb\u00f3l k\u00e9sz\u00fcl, \u00e9s magas kalcium-, mang\u00e1n-, r\u00e9z- \u00e9s szel\u00e9ntartalommal rendelkezik, ami hat\u00e1ssal van p\u00e9ld\u00e1ul az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9re, valamint a haj \u00e9s a k\u00f6r\u00f6m eg\u00e9szs\u00e9g\u00e9nek fenntart\u00e1s\u00e1ra. A <strong>sz\u00f3ja, amelyb\u0151l a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tofu-hu\/\" class=\"ek-link\">tofu<\/a> k\u00e9sz\u00fcl,<\/strong> szint\u00e9n j\u00f3 hat\u00e1ssal lehet az eg\u00e9szs\u00e9g\u00fcnkre. Konkr\u00e9tan p\u00e9ld\u00e1ul a sz\u00edv- \u00e9s \u00e9rrendszerre gyakorolt pozit\u00edv hat\u00e1sokkal \u00e9s a &#8220;rossz&#8221; (LDL) koleszterinszint cs\u00f6kkent\u00e9s\u00e9nek lehet\u0151s\u00e9g\u00e9vel hozt\u00e1k \u00f6sszef\u00fcgg\u00e9sbe. <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>A tofu energia\u00e9rt\u00e9ke a t\u00edpust\u00f3l f\u00fcgg\u0151en jelent\u0151sen elt\u00e9r\u0151 lehet. Ha s\u00f3s l\u00e9ben van, akkor \u00e1ltal\u00e1ban magasabb a v\u00edztartalma, cser\u00e9be alacsonyabb az energia\u00e9rt\u00e9ke. De jobbak az es\u00e9lyek, hogy <strong><a href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" class=\"ek-link\">v\u00e1kuumcsomagolt tofut<\/a><\/strong> tal\u00e1lsz s\u00f3sl\u00e9 n\u00e9lk\u00fcl, aminek magasabb az energia- \u00e9s feh\u00e9rjetartalma, mivel emiatt a feh\u00e9rje- \u00e9s egy\u00e9b t\u00e1panyagtartalom egyszer\u0171en csak a sz\u00f3jabab v\u00edztartalm\u00e1t\u00f3l \u00e9s t\u00e1pl\u00e1lkoz\u00e1si tulajdons\u00e1gait\u00f3l f\u00fcgg. De nem a tofu az egyetlen n\u00e9pszer\u0171 n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1s. A <strong><a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" class=\"ek-link\">tempeh<\/a><\/strong>, amelynek enyh\u00e9n di\u00f3s \u00edze van, vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/szejtan\/\" class=\"ek-link\">szejt\u00e1n<\/a> is remek v\u00e1laszt\u00e1s lehet. Mindk\u00e9t \u00e9tel gyakran t\u00f6bb feh\u00e9rj\u00e9t tartalmaz, mint a n\u00e9pszer\u0171 tofu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni a n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokr\u00f3l, ne hagyd ki cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok \u00e9s mi\u00e9rt \u00e9rdemes belecsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe?<\/strong><\/a><\/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\">A tofu t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu s\u00f3s l\u00e9ben (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">70 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00e1kuumcsomagolt tofu (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">157 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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\">Receptek tofub\u00f3l<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-quinoa-piritott-tofuval-zoldsegekkel-es-avokadoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa pir\u00edtott tofuval, z\u00f6lds\u00e9gekkel \u00e9s avok\u00e1d\u00f3val<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-tofu-steak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ropog\u00f3s tofu steak<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-stir-fry-tofuval-es-zoldsegekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veg\u00e1n stir-fry tofuval \u00e9s z\u00f6lds\u00e9gekkel<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokolades-tofus-palacsinta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Csokol\u00e1d\u00e9s tofu palacsinta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-tofu-rantotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Veg\u00e1n tofu r\u00e1ntotta<\/strong><\/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\" id=\"ovesne-vlocky\">11. Zab<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/zabpelyhek\" class=\"ek-link\"><strong>zab<\/strong>&nbsp;<\/a>szint\u00e9n egy olyan \u00e9lelmiszer, melynek feh\u00e9rjetartalma kellemes meglepet\u00e9st okozhat a fogyaszt\u00f3nak. Magas a <strong>sz\u00e9nhidr\u00e1t- \u00e9s rosttartalma,<\/strong> de foszfort, rezet, vasat, szel\u00e9nt, magn\u00e9ziumot \u00e9s m\u00e1s <strong>hasznos mikrot\u00e1panyagokat<\/strong> is tartalmaz. \u00d6sszet\u00e9tele azonban er\u0151s antioxid\u00e1nsokat, \u00fagynevezett avenatramidokat is tartalmaz, amelyek seg\u00edtenek megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l. Ezenk\u00edv\u00fcl a zabot &#8211; k\u00fcl\u00f6n\u00f6sen rosttartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en &#8211; a <strong>v\u00e9rnyom\u00e1s, a cukorbetegs\u00e9g \u00e9s a koleszterinszint cs\u00f6kkent\u00e9s\u00e9re<\/strong> gyakorolt lehets\u00e9ges hat\u00e1sokkal is \u00f6sszef\u00fcgg\u00e9sbe hozt\u00e1k.<span style=\"color: #ff6600;\"> [8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha <strong>rendszeresen eszel zabot<\/strong> vagy <strong>reggelizel,<\/strong> tal\u00e1n \u00e9rdekelni fognak a helyettes\u00edt\u0151i. Mi lenne, ha megk\u00f3stoln\u00e1d a hajdina- vagy a k\u00f6lespelyhet is? Megl\u00e1tod, hogy \u00faj dimenzi\u00f3t nyitnak az \u00edzek vil\u00e1g\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\">A zab t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Zab (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">353 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/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\">Receptek zabbal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egyejszakas-zabkasa-pudinggal-es-csokoladealappal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Egy\u00e9jszak\u00e1s zabk\u00e1sa pudinggal \u00e9s csokol\u00e1d\u00e9alappal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bananos-zabos-palacsinta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ban\u00e1nos zabos palacsinta<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fermentalt-masnapos-zabkasa-diofelekkel-es-gyumolcsokkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ferment\u00e1lt m\u00e1snapos zabk\u00e1sa di\u00f3f\u00e9l\u00e9kkel \u00e9s gy\u00fcm\u00f6lcs\u00f6kkel<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kokuszos-csokis-egyejszakas-zabkasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>K\u00f3kuszos-csokis egy\u00e9jszak\u00e1s zabk\u00e1sa<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a zab?\" class=\"wp-image-388083\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a zab?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/vlocky-do-clanku-1-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"quinoa\">12. Quinoa<\/h3>\n\n\n\n<p>A <strong><a href=\"https:\/\/gymbeam.hu\/quinoa\" class=\"ek-link\">quinoa&nbsp;<\/a>egy glut\u00e9nmentes, magas rosttartalm\u00fa pszeudo-gabona.<\/strong> A min\u0151s\u00e9gi sz\u00e9nhidr\u00e1tok mellett annak is \u00f6r\u00fclni fogsz, hogy seg\u00edt a feh\u00e9rjep\u00f3tl\u00e1sban. Ezenk\u00edv\u00fcl tekint\u00e9lyes mennyis\u00e9g\u0171 <strong>rezet \u00e9s <a href=\"https:\/\/gymbeam.hu\/magnezium\" class=\"ek-link\">magn\u00e9ziumot<\/a><\/strong> tartalmaz, amelyek a szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez fontos \u00e1sv\u00e1nyi anyagok. Ezenk\u00edv\u00fcl sz\u00e1mos <strong>j\u00f3t\u00e9kony hat\u00e1s\u00fa fenolt, terpenoidot \u00e9s<\/strong> <strong>flavonoidot<\/strong> is tartalmaz, amelyek sz\u00e1mos \u00e9lettani funkci\u00f3val rendelkeznek. Van benne p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/kvercetin-gymbeam.html\" class=\"ek-link\">kvercetin<\/a>, amely antioxid\u00e1ns tulajdons\u00e1gokkal rendelkezik. Seg\u00edt megv\u00e9deni a szervezetet az oxidat\u00edv stressz \u00e9s a szabadgy\u00f6k\u00f6k ellen. B\u00e1r j\u00f3t\u00e9kony hat\u00e1sair\u00f3l k\u00fcl\u00f6n\u00f6sen az ut\u00f3bbi \u00e9vekben besz\u00e9ltek, term\u00e9szetesen nem egy \u00faj \u00e9lelmiszerr\u0151l van sz\u00f3. M\u00e1r a Kolumbusz el\u0151tti id\u0151k \u00f3ta r\u00e9sze az \u00e9trend\u00fcnknek. Az \u0151si ink\u00e1k m\u00e9g Isten aj\u00e1nd\u00e9k\u00e1nak tekintett\u00e9k. <span style=\"color: #ff6600;\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>F\u0151z\u00e9se el\u0151tt szem el\u0151tt kell tartani, hogy a quinoa<strong> \u00fagynevezett antit\u00e1panyagokat<\/strong> is tartalmaz, amelyek olyan \u00f6sszetev\u0151k, amelyek cs\u00f6kkenthetik a benne l\u00e9v\u0151 anyagok felsz\u00edv\u00f3d\u00e1s\u00e1t. Cs\u00f6kkentheted ezeknek a nemk\u00edv\u00e1natos \u00f6sszetev\u0151knek az ar\u00e1ny\u00e1t, ha f\u0151z\u00e9s el\u0151tt le\u00f6bl\u00edted \u00e9s be\u00e1ztatod a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/quinoa-hu\/\" class=\"ek-link\">quino\u00e1t<\/a>. Ha m\u00e1s pszeudo-gabon\u00e1kat is szeretn\u00e9l beilleszteni az \u00e9trendedbe, akkor az <strong>amar\u00e1ntot vagy a hajdin\u00e1t<\/strong> sem szabad figyelmen k\u00edv\u00fcl hagyni. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bbet megtudni a quino\u00e1r\u00f3l? Akkor ne hagyd ki cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-feherjeben-rostban-es-vitaminokban-gazdag-glutenmentes-gabona-es-szuperelelmiszer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa \u2013 feh\u00e9rj\u00e9ben, rostban \u00e9s vitaminokban gazdag glut\u00e9nmentes gabona \u00e9s szuper\u00e9lelmiszer.<\/strong><\/a><\/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\">A quinoa t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Nyers quinoa (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/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\">Receptek quino\u00e1val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-fitness-receptek-ezzel-a-csodas-elelmiszerrel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sal\u00e1t\u00e1k, muffinok, p\u00fcr\u00e9, puding \u00e9s egy\u00e9b quinoa receptek<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-quinoa-csokolade-es-banan-gazdag-izevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Feh\u00e9rj\u00e9s quinoa csokol\u00e1d\u00e9 \u00e9s ban\u00e1n gazdag \u00edz\u00e9vel<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-quinoa-stir-fry-tofuval-es-foldimogyoroval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa stir-fry tofuval \u00e9s f\u00f6ldimogyor\u00f3val<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-quinoa-piritott-tofuval-zoldsegekkel-es-avokadoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Quinoa pir\u00edtott tofuval, z\u00f6lds\u00e9gekkel \u00e9s avok\u00e1d\u00f3val<\/strong><\/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\" id=\"tvaroh\">13. T\u00far\u00f3<\/h3>\n\n\n\n<p>A <strong>t\u00far\u00f3<\/strong> is egy k\u00f6telez\u0151 elem minden er\u0151s\u00edt\u0151 edz\u00e9st v\u00e9gz\u0151 ember h\u0171t\u0151szekr\u00e9ny\u00e9ben. Ez egy univerz\u00e1lis \u00e9tel, amelyet <strong>ezerf\u00e9lek\u00e9ppen lehet elk\u00e9sz\u00edteni.<\/strong> A f\u0151 ok, ami\u00e9rt olyan n\u00e9pszer\u0171 a GymBeam k\u00f6z\u00f6ss\u00e9g\u00e9ben, egy\u00e9rtelm\u0171en a <strong>magas lassan felsz\u00edv\u00f3d\u00f3 kazeinfeh\u00e9rje-tartalom.<\/strong> Ez az oka annak is, hogy a test\u00e9p\u00edt\u0151k p\u00e9ld\u00e1ul ink\u00e1bb lefekv\u00e9s el\u0151tt fogyasztj\u00e1k. \u00c9jszaka a szervezet hosszabb id\u0151t t\u00f6lt \u00e9tkez\u00e9s n\u00e9lk\u00fcl, \u00edgy ez az \u00e9tel remek m\u00f3dja annak, hogy a szervezetet ez id\u0151 alatt t\u00e1panyagokkal l\u00e1ssa el. A <strong><a href=\"https:\/\/gymbeam.hu\/micellaris-kazein-feherje-1000-g-gym-beam.html\" class=\"ek-link\">micell\u00e1ris kazein<\/a><\/strong> nagyszer\u0171 helyettes\u00edt\u0151je lehet a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3nak<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e9lkit\u0171z\u00e9sedt\u0151l \u00e9s \u00edzl\u00e9sedt\u0151l f\u00fcgg\u0151en kiv\u00e1laszthatod, hogy mennyire<strong> zs\u00edros t\u00far\u00f3t szeretn\u00e9l enni.<\/strong> Nagy el\u0151nye, hogy m\u00e1s tejterm\u00e9kekhez k\u00e9pest viszonylag kev\u00e9s lakt\u00f3zt tartalmaz, \u00edgy gyakran m\u00e9g a lakt\u00f3z\u00e9rz\u00e9kenyekn\u00e9l sem okoz em\u00e9szt\u00e9si probl\u00e9m\u00e1kat. Ezenk\u00edv\u00fcl <strong>j\u00f3t\u00e9kony probiotikus kult\u00far\u00e1kat \u00e9s kalciumot<\/strong> tartalmaz, ami k\u00fcl\u00f6n\u00f6sen fontos a csontok eg\u00e9szs\u00e9g\u00e9nek szempontj\u00e1b\u00f3l. Egy\u00e9b feh\u00e9rj\u00e9ben gazdag tejterm\u00e9kek k\u00f6z\u00e9 tartozik a Skyr vagy a 0%-os g\u00f6r\u00f6g joghurt.<\/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\">A t\u00far\u00f3 t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sov\u00e1ny t\u00far\u00f3 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Light t\u00far\u00f3 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Teljes zs\u00edrtartalm\u00fa t\u00far\u00f3 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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\">Receptek t\u00far\u00f3val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-turos-sajttorta-malnaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00fct\u00e9s n\u00e9lk\u00fcli t\u00far\u00f3s sajttorta m\u00e1ln\u00e1val<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egeszseges-vakondturas-poharkrem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Eg\u00e9szs\u00e9ges vakondt\u00far\u00e1s poh\u00e1rkr\u00e9m<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lisztmentes-makos-suti-turotoltelekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lisztmentes m\u00e1kos s\u00fcti t\u00far\u00f3t\u00f6ltel\u00e9kkel<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-turos-pogacsa-parmezan-sajttal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>S\u00f3s t\u00far\u00f3s pog\u00e1csa parmez\u00e1n sajttal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tokeletes-feherjes-pizza-turos-tesztabol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Feh\u00e9rj\u00e9s pizza t\u00far\u00f3s t\u00e9szt\u00e1b\u00f3l<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg\" alt=\"Mennyi feh\u00e9rje van a cottage cheese-ben?\" class=\"wp-image-388099\" style=\"width:843px;height:632px\" title=\"Mennyi feh\u00e9rje van a cottage cheese-ben?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/Nepeceny-tvarohovy-cheesecake-s-malinami-1536x1152-1.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">14. Spirulina<\/h3>\n\n\n\n<p>A <strong><a href=\"https:\/\/gymbeam.hu\/bio-spirulina-por-gymbeam.html\" class=\"ek-link\">spirulina&nbsp;<\/a>egy n\u00e9pszer\u0171 szuper\u00e9lelmiszer.<\/strong> Egy \u00e9desv\u00edzi alga kivonata, amely klorofilltartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en k\u00e9kesz\u00f6ld sz\u00edne miatt t\u0171nik fel. Val\u00f3sz\u00edn\u0171leg rendk\u00edv\u00fcl magas feh\u00e9rjetartalma (57,5 g\/100 g) is meg fog lepni. Meg kell azonban jegyezni, hogy az aj\u00e1nlott adag \u00e1ltal\u00e1ban legfeljebb 10 g. Teh\u00e1t ne sz\u00e1molj azzal, hogy nagyobb mennyis\u00e9gben fogyasztod, \u00e9s els\u0151dleges feh\u00e9rjeforr\u00e1sk\u00e9nt haszn\u00e1lod, ink\u00e1bb a <strong>szervezet term\u00e9szetes m\u00e9regtelen\u00edt\u00e9s\u00e9nek t\u00e1mogat\u00e1s\u00e1ra<\/strong>szolg\u00e1l. Gyakran t\u00e1rs\u00edtanak hozz\u00e1 <a href=\"https:\/\/gymbeam.hu\/bio-spirulina-por-gymbeam.html\" class=\"ek-link\"><strong>\u00f6reged\u00e9sg\u00e1tl\u00f3<\/strong>&nbsp;<\/a>hat\u00e1st is. <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az olyan mikrot\u00e1panyagok, mint a<strong> vas, a r\u00e9z, a zeaxantin vagy a B2-vitamin (riboflavin)<\/strong> sokkal \u00e9rt\u00e9kesebbek. A fitocianinnak k\u00f6sz\u00f6nhet\u0151en er\u0151s antioxid\u00e1nsk\u00e9nt is m\u0171k\u00f6dik. Emellett a vizsg\u00e1lati eredm\u00e9nyek arra utalnak, hogy a spirulina seg\u00edthet a <strong>rossz (LDL)<\/strong> <strong>koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben.<\/strong> Megfelel\u0151 adagol\u00e1sban teh\u00e1t seg\u00edthet a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9ben. Ha szeretn\u00e9l kipr\u00f3b\u00e1lni m\u00e1s, feh\u00e9rj\u00e9ben \u00e9s egy\u00e9b j\u00f3t\u00e9kony anyagokban gazdag szuper\u00e9lelmiszereket is, k\u00f3stold meg a <strong><a href=\"https:\/\/gymbeam.hu\/bio-chlorella-por-gymbeam.html\" class=\"ek-link\">chlorell\u00e1t<\/a><\/strong> vagy a <a href=\"https:\/\/gymbeam.hu\/zoldarpa-gymbeam.html\" target=\"_blank\" aria-label=\"z\u00f6ld \u00e1rp\u00e1t. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>z\u00f6ld \u00e1rp\u00e1t<\/strong>.<\/a> <span style=\"color: #ff6600;\">[13-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A spirulin\u00e1r\u00f3l \u00e9s m\u00e1s szuper\u00e9lelmiszerekr\u0151l t\u00f6bbet is megtudhatsz err\u0151l sz\u00f3l\u00f3 cikk\u00fcnkb\u0151l: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A szuper\u00e9lelmiszerek hat\u00e1sa az eg\u00e9szs\u00e9gre \u00e9s az immunit\u00e1sra.<\/strong><\/a><\/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\">A spirulina t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Spirulina (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">57,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,6 g<\/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\">Receptek spirulin\u00e1val<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a spirulin\u00e1t v\u00edzhez lehet adni \u00e9s italk\u00e9nt fogyasztani<\/li>\n\n\n\n<li>turmixokhoz vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zabpehely\/\" class=\"ek-link\">zabpehelyhez<\/a> is hozz\u00e1adhat\u00f3<\/li>\n\n\n\n<li>kiv\u00e1l\u00f3an haszn\u00e1lhat\u00f3 desszertekhez is<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/bio-spirulina-500-mg-500-tab-gymbeam.html\" class=\"ek-link\">tabletta form\u00e1j\u00e1ban<\/a><\/strong> is bevehet\u0151<\/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\" id=\"vejce\">15. Toj\u00e1s<\/h3>\n\n\n\n<p>A <strong>toj\u00e1s<\/strong> egy olyan \u00e9lelmiszer, amely szinte mindenkin\u00e9l van a h\u0171t\u0151ben. De tal\u00e1n nem is tudod, milyen \u00e9rt\u00e9kes t\u00e1panyagforr\u00e1st tartalmaz. A j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje \u00e9s zs\u00edr mellett megeml\u00edthetj\u00fck a <strong>B2-vitamint<\/strong> (riboflavin), a <strong>B12-vitamint<\/strong> (kobalamin) <strong>\u00e9s a szel\u00e9nt<\/strong> is. Emellett tanulm\u00e1nyok kimutatt\u00e1k, hogy a toj\u00e1s seg\u00edt n\u00f6velni a &#8220;j\u00f3&#8221; (HDL) koleszterin \u00e9rt\u00e9k\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A toj\u00e1ss\u00e1rg\u00e1ja rengeteg<strong> kolint tartalmaz,<\/strong> amely a kognit\u00edv k\u00e9pess\u00e9gek, p\u00e9ld\u00e1ul a mem\u00f3ria \u00e9s a koncentr\u00e1ci\u00f3 fokoz\u00e1s\u00e1ra szolg\u00e1l. A toj\u00e1s tartalmaz m\u00e9g <a href=\"https:\/\/gymbeam.hu\/lutein-gymbeam.html\" class=\"ek-link\"><strong>luteint<\/strong> <\/a><strong>\u00e9s zeaxantint<\/strong> is, <strong>amelyek antioxid\u00e1nsok,<\/strong> ez\u00e9rt t\u00e1mogatj\u00e1k a szem eg\u00e9szs\u00e9g\u00e9t. A k\u00fcl\u00f6nb\u00f6z\u0151 toj\u00e1sok \u00f6sszetev\u0151inek list\u00e1ja n\u00e9mileg elt\u00e9rhet att\u00f3l f\u00fcgg\u0151en, hogy mivel etett\u00e9k a ty\u00fakot. Ez\u00e9rt ide\u00e1lis, ha legal\u00e1bb a ketreces toj\u00e1st elker\u00fclj\u00fck, mivel a ty\u00fakoknak \u00e1ltal\u00e1ban rosszabbak az \u00e9letk\u00f6r\u00fclm\u00e9nyeik. <span style=\"color: #ff6600;\">[16-18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a toj\u00e1st els\u0151sorban feh\u00e9rjeforr\u00e1sk\u00e9nt szeretn\u00e9d fogyasztani, a lehet\u0151 legkevesebb zs\u00edrral, akkor nagyszer\u0171 lehet\u0151s\u00e9g sz\u00e1modra egyb\u0151l <a href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" class=\"ek-link\"><strong>toj\u00e1sfeh\u00e9rj\u00e9t<\/strong> <\/a>v\u00e1s\u00e1rolni. Haszn\u00e1lhatja p\u00e9ld\u00e1ul r\u00e1ntott\u00e1hoz vagy reggeli <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/muffinok\/\" class=\"ek-link\">muffin<\/a> k\u00e9sz\u00edt\u00e9s\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bbet megtudni a toj\u00e1sr\u00f3l \u00e9s annak el\u0151nyeir\u0151l? Akkor ne hagyd ki cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 j\u00f3 \u00e9rv a toj\u00e1sev\u00e9s mellett.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">A toj\u00e1s t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Eg\u00e9sz toj\u00e1s (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">144 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Toj\u00e1sfeh\u00e9rje (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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\">Receptek toj\u00e1ssal<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-harom-tojasos-reggeliotlet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>H\u00e1rom toj\u00e1sos reggeli\u00f6tlet<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-toltott-omlett-tekercs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>T\u00f6lt\u00f6tt omlett-tekercs<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karfiolrizs-tojassal-es-zoldseggel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Karfiolrizs toj\u00e1ssal \u00e9s z\u00f6lds\u00e9ggel<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-reggeli-burrito-babbal-avokadoval-es-tojassal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gyors reggeli burrito babbal, avok\u00e1d\u00f3val \u00e9s toj\u00e1ssal<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a toj\u00e1s? \" class=\"wp-image-388132\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaz a toj\u00e1s? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/ranajkove-burrito-min-min-1536x1024-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"lahudkove-drozdi\">16. \u00c9leszt\u0151 <\/h3>\n\n\n\n<p>Az <strong><a href=\"https:\/\/gymbeam.hu\/elesztogomba-gymbeam.html\" class=\"ek-link\">inakt\u00edv \u00e9leszt\u0151<\/a><\/strong> egy k\u00fcl\u00f6n\u00f6sen a n\u00f6v\u00e9nyi alap\u00fa \u00e9trend rajong\u00f3i k\u00f6r\u00e9ben n\u00e9pszer\u0171 \u00e9lelmiszer. Nem tartalmaz akt\u00edv \u00e9leszt\u0151t, ez\u00e9rt els\u0151sorban f\u0171szerk\u00e9nt haszn\u00e1lj\u00e1k, hogy \u00faj \u00edzekkel sz\u00ednes\u00edtse a t\u00e1ny\u00e9rt. Sajtos be\u00fct\u00e9st k\u00f6lcs\u00f6n\u00f6zhet az \u00e9teleknek. Ezenk\u00edv\u00fcl magas a feh\u00e9rjetartalma, \u00e9s <strong>B2- (riboflavin), B3- (niacin), B6- (piridioxin), B9-<\/strong> <strong>(folsav) \u00e9s B12- (kobalamin) vitamint<\/strong> tartalmaz. Biztosan \u00f6r\u00fclni fogsz annak is, hogy <strong>magas ar\u00e1nyban tartalmaz olyan antioxid\u00e1nsokat, mint a glutation \u00e9s a szelenometionin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Az inakt\u00edv \u00e9leszt\u0151 t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/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>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Inakt\u00edv \u00e9leszt\u0151 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/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\">Receptek inakt\u00edv \u00e9leszt\u0151vel <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutotokos-gnocchi-tofuval-es-spenottal\/\"><strong>S\u00fct\u0151t\u00f6k\u00f6s gnocchi tofuval \u00e9s spen\u00f3ttal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lencseteszta-kremes-paradicsomszosszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lencset\u00e9szta kr\u00e9mes paradicsomsz\u00f3sszal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-alfredo-teszta-karfiolos-martassal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>T\u00e9szta karfiolos Alfredo m\u00e1rt\u00e1ssal<\/strong><\/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\" id=\"syr-cottage\">17. Cottage cheese<\/h3>\n\n\n\n<p>Magas feh\u00e9rjetartalm\u00e1nak \u00e9s viszonylag alacsony energia\u00e9rt\u00e9k\u00e9nek k\u00f6sz\u00f6nhet\u0151en a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">cottage cheese<\/a><\/strong> az egyik legn\u00e9pszer\u0171bb tejterm\u00e9k, amelyet mindenk\u00e9ppen \u00e9rdemes beiktatni az \u00e9trendbe. Nagy mennyis\u00e9g\u0171 <strong>szel\u00e9nt, B12-vitamint (kobalamint) \u00e9s kalciumot<\/strong> is tartalmaz, ami fontos a csontok \u00e9s a fogak eg\u00e9szs\u00e9g\u00e9hez. Ugyanakkor hat\u00e1ssal van az izmok megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9re, az em\u00e9szt\u0151enzimekre \u00e9s fontos a norm\u00e1lis v\u00e9ralvad\u00e1shoz. A benne tal\u00e1lhat\u00f3 szel\u00e9n seg\u00edt meg\u0151rizni a haj \u00e9s k\u00f6r\u00f6m eg\u00e9szs\u00e9g\u00e9t. A cottage cheese \u00e1ltal\u00e1ban <strong>\u00e9des \u00e9s s\u00f3s v\u00e1ltozatban<\/strong> is kaphat\u00f3 a boltokban, \u00edgy m\u00e9g k\u00f6nnyebben beilleszthet\u0151 az \u00e9trendbe. Fogyaszthatod gyors snackk\u00e9nt <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gekkel <\/a>vagy gy\u00fcm\u00f6lcs\u00f6kkel, vagy kenhet\u0151 kr\u00e9mek \u00e9s ny\u00e1ri sal\u00e1t\u00e1k alapanyagak\u00e9nt.<\/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\">A cottage cheese t\u00e1p\u00e9rt\u00e9kei<\/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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cottage cheese (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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\">Receptek cottage cheese-zel<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-reggeli-tojasos-muffin-szemcses-sajttal-sonkaval-es-paradicsommal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Reggeli toj\u00e1sos muffin szemcs\u00e9s sajttal, sonk\u00e1val \u00e9s paradicsommal<\/strong><\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-olasz-frittata-edesburgonyaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Olasz frittata \u00e9desburgony\u00e1val<\/strong><\/a><\/li>\n\n\n\n<li><strong>a cottage cheese remek\u00fcl illik sal\u00e1t\u00e1kba vagy sz\u00f3szokba<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tippunk_Feherjedus_ragcsalnivalok\"><\/span>Tipp\u00fcnk: Feh\u00e9rjed\u00fas r\u00e1gcs\u00e1lnival\u00f3k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha nincs id\u0151d feh\u00e9rjed\u00f3s \u00e9teleket k\u00e9sz\u00edteni otthon, itt az ideje, hogy k\u00e9sz<strong> feh\u00e9rjecsemeg\u00e9ket<\/strong> keress. Az \u00e9des \u00e9s s\u00f3s nasik szerelmesei biztosan tal\u00e1lnak finom falatokat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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>\u00c9tel<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>T\u00e1p\u00e9rt\u00e9kek<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Feh\u00e9rje<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Zs\u00edr<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Rost<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/moimuv-feherjes-zabszelet-gymbeam.htmlhttps:\/\/gymbeam.hu\/moimuv-feherjes-zabszelet-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv feh\u00e9rj\u00e9s zabszelet<\/a> (90 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv feh\u00e9rjeszelet<\/a> (60 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">205 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO Veg<\/a><a href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n Protein Bar &#8211; <\/a><a href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-bar-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> csokol\u00e1d\u00e9 \u00e9s k\u00f3kusz<\/a> (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">177 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MoiM\u00fcv Protein Cookie &#8211;  \u00e1fonya-feh\u00e9r csoki<\/a> (75 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">302 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/protein-chips-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein chips <\/a>&#8211;<a href=\"https:\/\/gymbeam.hu\/protein-chips-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> tengeri s\u00f3s <\/a>(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">394 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/beef-jerky-szaritott-marhahus-gymbeam.html\" target=\"_blank\" aria-label=\"Beef Jerky - nat\u00far (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beef Jerky &#8211; nat\u00far<\/a> (50g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">155 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u2013\u2060<\/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<p>Tov\u00e1bbi tippeket tal\u00e1lsz a feh\u00e9rjed\u00fas nassolnival\u00f3kr\u00f3l: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan lehet t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trend\u00fcnkbe?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg\" alt=\"Mennyi feh\u00e9rj\u00e9t tartalmaznak a feh\u00e9rjeszeletek?\" class=\"wp-image-388116\" title=\"Mennyi feh\u00e9rj\u00e9t tartalmaznak a feh\u00e9rjeszeletek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070-1536x1027.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG-20210614-WA0070.jpg 1600w\" 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_erdemes_emlekezned\"><\/span>Mire \u00e9rdemes eml\u00e9kezned? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amint l\u00e1tod, nem annyira bonyolult feh\u00e9rj\u00e9t hozz\u00e1adni az \u00e9trendedhez. K\u00f6nnyen megteheted olyan \u00e9lelmiszerekkel, amelyek gyakorlatilag mindenhol el\u00e9rhet\u0151k, vagy ak\u00e1r m\u00e1r van is a kamr\u00e1ban, a fagyaszt\u00f3ban vagy a h\u0171t\u0151szekr\u00e9nyben. \u00c9s m\u00e9g fel sem soroltuk az \u00f6sszeset. Szerencs\u00e9re sokf\u00e9le forr\u00e1s l\u00e9tezik, \u00edgy <strong>m\u00e9g a veget\u00e1ri\u00e1nusoknak vagy veg\u00e1noknak sem kell agg\u00f3dniuk a feh\u00e9rjehi\u00e1ny miatt. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Van olyan ismer\u0151s\u00f6d, akinek gondot okoz az elegend\u0151 feh\u00e9rjefogyaszt\u00e1s? Oszd meg vele ezt a cikket. Tal\u00e1n tudunk valami \u00fajat mutatni az ezt a makrot\u00e1panyagot tartalmaz\u00f3 \u00e9telekkel kapcsolatban.&nbsp;<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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>Hogyan lehet k\u00f6nnyed\u00e9n feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trendbe? A mai cikkben olyan \u00e9telekkel fogunk megismerkedni, amelyek sz\u00f3 szerint tele vannak feh\u00e9rj\u00e9vel. Lehet, hogy m\u00e1r van is ilyen a kamr\u00e1dban vagy a h\u0171t\u0151dben. <\/p>\n","protected":false},"author":100,"featured_media":388179,"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":[6276,7128,7140,7506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-394462","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-feherje","9":"tag-feherjepor","10":"tag-feherjeszeletek","11":"tag-turo","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>\u00c9telek, amelyek megk\u00f6nny\u00edtik a feh\u00e9rje beiktat\u00e1s\u00e1t az \u00e9trendbe - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mely \u00e9lelmiszereknek magas a feh\u00e9rjetartalma? 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