{"id":396145,"date":"2022-10-10T11:57:52","date_gmt":"2022-10-10T09:57:52","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396145"},"modified":"2024-05-29T13:38:14","modified_gmt":"2024-05-29T11:38:14","slug":"a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/","title":{"rendered":"A z\u00f6lds\u00e9gek TOP el\u0151nyei, amelyek megv\u00e1ltoztatj\u00e1k az \u00e9telekhez val\u00f3 hozz\u00e1\u00e1ll\u00e1sod"},"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\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#1_Paradicsom\" title=\"1. Paradicsom\">1. Paradicsom<\/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\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#2_Edes_paprika\" title=\"2. \u00c9des paprika\">2. \u00c9des paprika<\/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\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#3_Spenot\" title=\"3. Spen\u00f3t\">3. Spen\u00f3t<\/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\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#4_Sargarepa\" title=\"4. S\u00e1rgar\u00e9pa\">4. S\u00e1rgar\u00e9pa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#5_Karfiol\" title=\"5. Karfiol\">5. Karfiol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#6_Cukkini\" title=\"6. Cukkini\">6. Cukkini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#7_Fejes_salata\" title=\"7. Fejes sal\u00e1ta\">7. Fejes sal\u00e1ta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#8_Cekla\" title=\"8. C\u00e9kla\">8. C\u00e9kla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#9_Uborka\" title=\"9. Uborka\">9. Uborka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#10_Padlizsan\" title=\"10. Padlizs\u00e1n\">10. Padlizs\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#A_friss_zoldsegek_helyettesithetok_fagyasztott_zoldsegekkel\" title=\"A friss z\u00f6lds\u00e9gek helyettes\u00edthet\u0151k fagyasztott z\u00f6lds\u00e9gekkel?\">A friss z\u00f6lds\u00e9gek helyettes\u00edthet\u0151k fagyasztott z\u00f6lds\u00e9gekkel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/#Mire_erdemes_emlekezned\" title=\"Mire \u00e9rdemes eml\u00e9kezned?\">Mire \u00e9rdemes eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mit teszel a t\u00e1ny\u00e9rodra, ha szeretn\u00e9l egy kis <strong>sz\u00ednt,<\/strong>&nbsp;<strong>\u00edzt<\/strong>&nbsp;\u00e9s&nbsp;<strong>vitaminokat l\u00e1tni rajta? <\/strong>A v\u00e1lasz egy\u00e9rtelm\u0171en a z\u00f6lds\u00e9g. Rengeteg lehet\u0151s\u00e9g \u00e9s sz\u00ednvari\u00e1ci\u00f3 k\u00f6z\u00fcl v\u00e1laszthatsz. A z\u00f6lds\u00e9gek mindenf\u00e9le <strong>vitamin<\/strong>,&nbsp;<strong>\u00e1sv\u00e1nyi anyag \u00e9s bioakt\u00edv vegy\u00fclet<\/strong> kiv\u00e1l\u00f3 forr\u00e1sai, pont ezek miatt olyan sz\u00ednesek. A piros \u00e9s a narancss\u00e1rga sz\u00edn karotinoidokat tartalmaz, a levelek z\u00f6ld sz\u00edn\u00e9t a klorofill adja, a lila pedig p\u00e9ld\u00e1ul a flavonoidoknak k\u00f6sz\u00f6nhet\u0151. Mai cikk\u00fcnkb\u0151l megtudhatod, hogy az egyes z\u00f6lds\u00e9gfajt\u00e1k hogyan seg\u00edthetnek az eg\u00e9szs\u00e9ged jav\u00edt\u00e1s\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A z\u00f6lds\u00e9geket nemcsak a magas <strong>mikrot\u00e1panyag-tartalom<\/strong> jellemzi, hanem j\u00f3&nbsp;<strong>rostforr\u00e1sok<\/strong> is. Magas a <strong>v\u00edztartalmuk<\/strong>&nbsp;\u00e9s&nbsp;<strong>alacsony az energia\u00e9rt\u00e9k\u00fck. <\/strong><strong>R\u00e1ad\u00e1sul el\u00e9g laktat\u00f3ak,<\/strong> ami seg\u00edt kord\u00e1ban tartani a napi energiabevitelt, ugyanakkor n\u00f6velhetik a folyad\u00e9kbevitelt. Az aj\u00e1nlott napi z\u00f6lds\u00e9gbevitel&nbsp;<strong>400 g<\/strong>, ami nagyj\u00e1b\u00f3l 1 nagy paradicsom, 1 s\u00e1rgar\u00e9pa \u00e9s \u2153 uborka. Ez egy olyan mennyis\u00e9g, amelyet k\u00f6nny\u0171 beilleszteni az \u00e9trendbe, \u00e9s k\u00f6r\u00fclbel\u00fcl 350 ml v\u00edz is bejut vele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Paradicsom\"><\/span>1. Paradicsom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A paradicsom D\u00e9l-Amerik\u00e1b\u00f3l sz\u00e1rmazik, \u00e9s k\u00fcl\u00f6n\u00f6sen \u00e9des \u00edze \u00e9s sokoldal\u00fa konyhai felhaszn\u00e1l\u00e1sa miatt n\u00e9pszer\u0171.&nbsp;<strong>B\u00e1r botanikai szempontb\u00f3l a gy\u00fcm\u00f6lcs\u00f6k k\u00f6z\u00e9 tartozik,<\/strong> z\u00f6lds\u00e9gk\u00e9nt kezelj\u00fck \u00e9s&nbsp;haszn\u00e1ljuk.&nbsp;<strong>Alacsony energiatartalma<\/strong>&nbsp;\u00e9s&nbsp;<strong>magas v\u00edztartalma miatt hasonl\u00edt is a z\u00f6lds\u00e9gekre.<\/strong>&nbsp;<span class=\"tadv-color\" 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>Remek&nbsp;<strong>C-vitamin-,, folsav-, k\u00e1lium-, <\/strong>\u00e9s <strong>magn\u00e9ziumforr\u00e1s<\/strong>. A<strong> k\u00e1lium<\/strong> p\u00e9ld\u00e1ul befoly\u00e1solja az izomm\u0171k\u00f6d\u00e9st \u00e9s hat\u00e1ssal van a v\u00e9rnyom\u00e1sra, a <strong><a href=\"https:\/\/gymbeam.hu\/chelated-magnesium-gymbeam.html\" class=\"ek-link\">magn\u00e9zium&nbsp;<\/a><\/strong>pedig elengedhetetlen az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A paradicsomra jellemz\u0151 bioakt\u00edv vegy\u00fclet a <strong>likopin<\/strong>.&nbsp;Ez benne a f\u0151 karotinoid, amely&nbsp;<strong>antioxid\u00e1ns hat\u00e1s\u00fa<\/strong> (a r\u00e1k \u00e9s m\u00e1s betegs\u00e9gek kialakul\u00e1s\u00e1t el\u0151seg\u00edt\u0151 szabadgy\u00f6k\u00f6k ellen v\u00e9d). A kutat\u00e1sok szerint hat\u00e1ssal lehet a <strong>prosztatar\u00e1k<\/strong> kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9re \u00e9s a&nbsp;<strong>v\u00e9rnyom\u00e1scs\u00f6kkent\u00e9sre<\/strong>.&nbsp;A likopin legjobb forr\u00e1sai a <strong>paradicsomterm\u00e9kek<\/strong>, p\u00e9ld\u00e1ul a p\u00fcr\u00e9, a ketchup vagy a gy\u00fcm\u00f6lcsl\u00e9 (kis mennyis\u00e9g\u0171 \u00e9lelmiszer is nagy mennyis\u00e9g\u0171 gy\u00fcm\u00f6lcs\u00f6t rejt). R\u00e1ad\u00e1sul a likopin jobban hasznosulhat, ha h\u0151kezelik. Ez\u00e9rt ahhoz, hogy m\u00e9g t\u00f6bbet hozz ki a paradicsomb\u00f3l, p\u00e1rold, s\u00fcsd, vagy f\u0151zd meg. <span class=\"tadv-color\" style=\"color: #ff6600\">[10,11,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek a z\u00f6lds\u00e9gnek a h\u00e9ja <strong>kvercetinben<\/strong> gazdag, amely a likopinhoz hasonl\u00f3an&nbsp;<strong>antioxid\u00e1ns <\/strong>\u00e9s <strong>gyullad\u00e1scs\u00f6kkent\u0151<\/strong> hat\u00e1ssal rendelkezik. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,19, 21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha n\u00f6velni szeretn\u00e9d ennek az antioxid\u00e1nsnak a bevitel\u00e9t, akkor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/likopin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">likopint <\/a>vagy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kvercetin <\/a>kivonatot tartalmaz\u00f3 \u00e9trend-kieg\u00e9sz\u00edt\u0151ket is vehetsz.<\/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\">\u00c1tlagos&nbsp;<strong>energia- \u00e9s t\u00e1panyagtartalom a paradicsomban (100 g)<\/strong>:<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energiatartalom<\/strong><\/td><td>18 kcal<\/td><td><strong>C-vitamin<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/td><td>2,69 g<\/td><td><strong>Folsav<\/strong><\/td><td>15 \u03bcg<\/td><\/tr><tr><td><strong>Feh\u00e9rje<\/strong><\/td><td>0,88 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>11 mg<\/td><\/tr><tr><td><strong>Zs\u00edr<\/strong><\/td><td>0,2 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>237 mg<\/td><\/tr><tr><td><strong>Rost<\/strong><\/td><td>1,2 g<\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>449 \u03bcg<\/td><\/tr><tr><td><strong>V\u00edz<\/strong><\/td><td>94,5 g<\/td><td><strong>likopin<\/strong><\/td><td>2570 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>De m\u00e9g a z\u00f6lds\u00e9gek is tartalmazhatnak k\u00e1ros anyagokat. A paradicsom eset\u00e9ben konkr\u00e9tan <strong>tomatint<\/strong>.&nbsp;Ez egy glikoalkalkaloid, amely a paradicsom&nbsp;<strong>sz\u00e1r\u00e1ban<\/strong>&nbsp;\u00e9s&nbsp;<strong>level\u00e9ben<\/strong>&nbsp;, valamint a&nbsp;<strong>z\u00f6ld gy\u00fcm\u00f6lcs\u00f6kben<\/strong> tal\u00e1lhat\u00f3.&nbsp;K\u00e1ros hat\u00e1sait (h\u00e1ny\u00e1s, hasi f\u00e1jdalom, gyenges\u00e9g, zavarts\u00e1g) azonban csak \u00e1llatokon figyelt\u00e9k meg, \u00e9s \u00fagy t\u0171nik, hogy kis mennyis\u00e9g\u0171 fogyaszt\u00e1sa ut\u00e1n (p\u00e9ld\u00e1ul n\u00e9h\u00e1ny darab z\u00f6ld paradicsomkonzerv elfogyaszt\u00e1sa ut\u00e1n) nem hat az emberre. Ennek ellen\u00e9re j\u00f3, ha nem vissz\u00fck t\u00falz\u00e1sba p\u00e9ld\u00e1ul a z\u00f6ld gy\u00fcm\u00f6lcs\u00f6k fogyaszt\u00e1s\u00e1t.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/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\">Paradicsomos receptek<\/h3>\n\n\n\n<p>A paradicsomot a konyh\u00e1ban rendk\u00edv\u00fcl sokf\u00e9lek\u00e9ppen lehet felhaszn\u00e1lni. Pr\u00f3b\u00e1ld ki valamelyiket az al\u00e1bbi receptek k\u00f6z\u00fcl:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tesztasalata-kesudioontettel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">T\u00e9sztasal\u00e1ta kesudi\u00f3\u00f6ntettel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyed-olasz-focaccia-paradicsommal-es-olivabogyoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">K\u00f6nnyed olasz focaccia paradicsommal \u00e9s ol\u00edvabogy\u00f3val<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">Reggeli toj\u00e1sos muffin szemcs\u00e9s sajttal, sonk\u00e1val \u00e9s paradicsommal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csoben-sult-teszta-paradicsom-szosszal-es-sajtkereggel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cs\u0151ben s\u00fclt t\u00e9szta paradicsom sz\u00f3sszal \u00e9s sajtk\u00e9reggel<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">Lasagna csirk\u00e9vel \u00e9s ricott\u00e1val<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"T\u00e1panyagok a paradicsomban\" class=\"wp-image-387547\" style=\"width:843px;height:562px\" title=\"T\u00e1panyagok a paradicsomban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Edes_paprika\"><\/span>2. \u00c9des paprika<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9des paprika K\u00f6z\u00e9p- \u00e9s D\u00e9l-Amerik\u00e1b\u00f3l sz\u00e1rmazik, \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 fajt\u00e1i k\u00f6z\u00fcl v\u00e1logathatunk. Ak\u00e1r <strong>piros<\/strong>, <strong>s\u00e1rga<\/strong>, <strong>narancss\u00e1rga<\/strong>,&nbsp;<strong>z\u00f6ld<\/strong>&nbsp;vagy&nbsp;<strong>feh\u00e9r<\/strong>, mindegyiknek m\u00e1s az \u00edze, \u00e9s m\u00e1s-m\u00e1s vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat tartalmaz. Azok pedig, akik szeretik a&nbsp;<strong>f\u0171szeresebb \u00edzeket<\/strong>&nbsp;v\u00e1laszthatj\u00e1k a&nbsp;<strong>chilipaprik\u00e1t<\/strong>, aminek szint\u00e9n vannak eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tal\u00e1n meglep, hogy az \u00e9des paprika jobb <strong><a href=\"https:\/\/gymbeam.hu\/c-vitamin-1000-mg-gym-beam.html\" class=\"ek-link\">C-vitamin<\/a><\/strong>forr\u00e1s, mint a citrusf\u00e9l\u00e9k. A pirospaprika <strong>3-4-szer t\u00f6bb C-vitamint <\/strong>tartalmaz, mint a <strong>citrom<\/strong>. Vagyis 100 g pirospaprik\u00e1ban 140 mg C-vitamin van (az aj\u00e1nlott napi C-vitaminadag 140%-a), m\u00edg a citromban 50 mg (az aj\u00e1nlott napi C-vitaminadag 50%-a). Ha teh\u00e1t legk\u00f6zelebb t\u00e1mogatni szeretn\u00e9d a <strong>immunrendszered<\/strong>, jav\u00edtani a <strong>kollag\u00e9ntermel\u00e9st<\/strong>&nbsp;vagy t\u00e1mogatni a&nbsp;<strong>vasfelsz\u00edv\u00f3d\u00e1st,<\/strong> v\u00e1lassz valamilyen paprik\u00e1t. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9des paprika <strong>karotinoidokban<\/strong> is gazdag, amib\u0151l k\u00e9s\u0151bb A-vitamin lesz. A karotinoidok mennyis\u00e9ge az&nbsp;<strong>\u00e9r\u00e9s<\/strong> sor\u00e1n emelkedik.&nbsp;A legt\u00f6bbet a piros paprika tartalmaz (legnagyobb r\u00e9szben&nbsp;<strong>kapszantin<\/strong> karotinoidot, amely a piros sz\u00edn\u00e9rt is felel\u0151s), valamivel kevesebb van a narancss\u00e1rga \u00e9s a s\u00e1rga paprik\u00e1ban, \u00e9s a legkevesebb a z\u00f6ldpaprik\u00e1ban. Ezek az anyagok&nbsp;<strong>antioxid\u00e1ns hat\u00e1s\u00faak, <\/strong>\u00e9s \u00edgy t\u00e1mogatj\u00e1k p\u00e9ld\u00e1ul a <strong>szem<\/strong> eg\u00e9szs\u00e9g\u00e9t. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>lutein<\/strong><\/a> karotinoid viszont<strong>&nbsp;<\/strong>hi\u00e1nyzik a pirospaprik\u00e1b\u00f3l, a <strong>z\u00f6ldpaprik\u00e1ban<\/strong> viszont van b\u0151ven. Fontos <strong>antioxid\u00e1ns <\/strong>is, \u00e9s v\u00e9d\u0151funkci\u00f3t t\u00f6lt be a szem retin\u00e1j\u00e1ban, ahol a k\u00e9k f\u00e9ny \u00e1ltal termelt szabadgy\u00f6k\u00f6k ellen \u00f3vja. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A paprika emellett j\u00f3 <strong>k\u00e1liumforr\u00e1s, \u00e9s a v\u00e9ralvad\u00e1shoz sz\u00fcks\u00e9ges K-vitamin<\/strong> \u00e9s <strong>E-vitamin<\/strong> is van benne, amely \u00e1ltal\u00e1ban az egyik legfontosabb&nbsp;<strong>antioxid\u00e1ns<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[13, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A pirospaprika \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energiatartalom<\/td><td>29 kcal<\/td><td><strong>C-vitamin<\/strong><\/td><td>142 mg<\/td><\/tr><tr><td>Sz\u00e9nhidr\u00e1t<\/td><td>5,45 g<\/td><td><strong>E-vitamin<\/strong><\/td><td>2,9 mg<\/td><\/tr><tr><td>Feh\u00e9rje<\/td><td>0,9 g<\/td><td><strong>Folsav<\/strong><\/td><td>47 \u03bcg<\/td><\/tr><tr><td>Zs\u00edr<\/td><td>0,13 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>13 mg<\/td><\/tr><tr><td>Rost<\/td><td>1,2 g<\/td><td><strong>Foszfor<\/strong><\/td><td>31 mg<\/td><\/tr><tr><td>V\u00edz<\/td><td>91,9 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>213 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>3165 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A&nbsp;<strong>chilipaprika<\/strong>&nbsp;legfontosabb \u00f6sszetev\u0151je a&nbsp;<strong>kapszaicin<\/strong>, ez az anyag hat\u00e1rozza meg a paprika cs\u00edp\u0151ss\u00e9g\u00e9t. A cs\u00edp\u0151ss\u00e9get a Scoville-sk\u00e1la mutatja &#8211; a legcs\u00edp\u0151sebb paprika a \u201es\u00e1rk\u00e1ny lehellete\u201d, \u00e9rt\u00e9ke 2 480 000 SHU, m\u00edg a h\u00edres Jalape\u00f1o\u00e9 2 500-8 000 SHU.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kapszaicin seg\u00edt&nbsp;<strong>cs\u00f6kkenteni az \u00e9tv\u00e1gyat<\/strong>, ami j\u00f3l j\u00f6het, ha fogy\u00f3k\u00far\u00e1s di\u00e9t\u00e1t tartasz. T\u00e1mogatja az erek t\u00e1gul\u00e1s\u00e1t is, \u00edgy el\u0151seg\u00edtheti a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9st.&nbsp;A kapszaicin emellett&nbsp;<strong>gyullad\u00e1scs\u00f6kkent\u0151<\/strong> \u00e9s <strong>antioxid\u00e1ns hat\u00e1ssal<\/strong> is rendelkezik, \u00e9s seg\u00edt felgyors\u00edtani az anyagcser\u00e9t.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Receptek paprik\u00e1val<\/h3>\n\n\n\n<p>Hogyan adjunk t\u00f6bb paprik\u00e1t az \u00e9trend\u00fcnkh\u00f6z? Pr\u00f3b\u00e1ld ki valamelyiket az al\u00e1bbi receptek k\u00f6z\u00fcl:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-azsiai-csirke-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u00c1zsiai csirke quino\u00e1val<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hideg-gazpacho-friss-zoldsegekbol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hideg gazpacho friss z\u00f6lds\u00e9gekb\u0151l<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-tortilla-quinoaval-es-zoldsegekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Veg\u00e1n tortilla quino\u00e1val \u00e9s z\u00f6lds\u00e9gekkel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-paprika-parmezan-kereggel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00fclt paprika parmez\u00e1n k\u00e9reggel<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg\" alt=\"T\u00e1panyagok a paprik\u00e1ban\" class=\"wp-image-387563\" style=\"width:843px;height:562px\" title=\"T\u00e1panyagok a paprik\u00e1ban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1222198307-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spenot\"><\/span>3. Spen\u00f3t<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha meg kellene nevezni a legn\u00e9pszer\u0171bb z\u00f6lds\u00e9get, val\u00f3sz\u00edn\u0171leg a spen\u00f3t lenne az. Tal\u00e1n eml\u00e9kszel, hogy milyen nagyra n\u0151ttek Popeye, a tenger\u00e9sz izmai, miut\u00e1n megevett egy doboz spen\u00f3tot. Popeye seg\u00edtett elterjeszteni azt a t\u00e9ves inform\u00e1ci\u00f3t, hogy a spen\u00f3tban <strong>t\u00edzszer annyi vas<\/strong>&nbsp;van, mint m\u00e1s z\u00f6lds\u00e9gf\u00e9l\u00e9kben.&nbsp;A vas biztos\u00edtja az oxig\u00e9n \u00e1tvitel\u00e9t a szervezetben, \u00e9s fontos szerepet j\u00e1tszik az immunit\u00e1sunkban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A spen\u00f3t magas vastartalm\u00e1r\u00f3l sz\u00f3l\u00f3 legenda az 1870-es \u00e9vekre ny\u00falik vissza, de sajnos <strong>t\u00e9ved\u00e9sb\u0151l, mert csak rossz helyre ker\u00fclt a tizedesvessz\u0151<\/strong>.&nbsp;A spen\u00f3t val\u00f3j\u00e1ban m\u00e1s z\u00f6lds\u00e9gekhez hasonl\u00f3 mennyis\u00e9g\u0171 vasat tartalmaz, \u00e9s nagy mennyis\u00e9g\u0171 <strong>oxal\u00e1tot<\/strong> is, ami cs\u00f6kkenti a felsz\u00edv\u00f3d\u00e1s\u00e1t. A benne l\u00e9v\u0151 vasnak k\u00f6r\u00fclbel\u00fcl csak 5%-a sz\u00edv\u00f3dik fel. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez a leveles z\u00f6lds\u00e9g j\u00f3<a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;folsav<\/strong><\/a>forr\u00e1s, amely nagyon fontos szerepet j\u00e1tszik az idegrendszer fejl\u0151d\u00e9s\u00e9ben \u00e9s a sejtoszt\u00f3d\u00e1s folyamat\u00e1ban.&nbsp;A folsav megfelel\u0151 bevitel\u00e9re k\u00fcl\u00f6n\u00f6sen a kisbab\u00e1t tervez\u0151 n\u0151knek kell odafigyelni\u00fck.&nbsp;A spen\u00f3t emellett&nbsp;<strong>C-vitaminban<\/strong>, <strong>k\u00e1liumban<\/strong>, <strong>kalciumban<\/strong> vagy <strong>karotinoidokban<\/strong> gazdag. <span style=\"color: #ff6600\" class=\"tadv-color\">[16, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A spen\u00f3t \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energiatartalom<\/strong><\/td><td>24 kcal<\/td><td><strong>C-vitamin<\/strong><\/td><td>26,5 mg<\/td><\/tr><tr><td><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/td><td>1,04 g<\/td><td><strong>Folsav<\/strong><\/td><td>116 \u03bcg<\/td><\/tr><tr><td><strong>Feh\u00e9rje<\/strong><\/td><td>2,9 g<\/td><td><strong>Kalcium<\/strong><\/td><td>68 mg<\/td><\/tr><tr><td><strong>Zs\u00edr<\/strong><\/td><td>0,6 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>92,9 mg<\/td><\/tr><tr><td><strong>Rost<\/strong><\/td><td>1,6 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>582 mg<\/td><\/tr><tr><td><strong>V\u00edz<\/strong><\/td><td>92,5 g<\/td><td><strong>Vas<\/strong><\/td><td>1,26 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>3400 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Spen\u00f3tos receptek<\/h3>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bb spen\u00f3tot enni, de nem tudod, hogyan? \u00cdme n\u00e9h\u00e1ny \u00f6tlet:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-csirkes-teszta-spenottal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Kr\u00e9mes, csirk\u00e9s t\u00e9szta spen\u00f3ttal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egeszseges-quiche-sos-pite-egyenesen-franciaorszagbol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Spen\u00f3tos quiche \u2013 francia s\u00f3s pite<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-spenotos-gofri-fustolt-lazaccal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00f3s spen\u00f3tos gofri f\u00fcst\u00f6lt lazaccal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ricottaval-es-lazaccal-toltott-sos-spenotos-palacsinta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Ricott\u00e1val \u00e9s lazaccal t\u00f6lt\u00f6tt s\u00f3s spen\u00f3tos palacsinta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sargarepas-es-spenotos-sos-palacsinta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00e1rgar\u00e9p\u00e1s \u00e9s spen\u00f3tos s\u00f3s palacsinta<\/a><\/strong><\/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=\"6322,5250,42352,28396,28760,29401,7974,61396,28763,40864,28393 35419 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sargarepa\"><\/span>4. S\u00e1rgar\u00e9pa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ez a z\u00f6lds\u00e9g D\u00e9l-\u00c1zsi\u00e1b\u00f3l sz\u00e1rmazik, \u00e9s els\u0151sorban \u00e9des \u00edze miatt n\u00e9pszer\u0171. Mivel cukortartalma magasabb, mint a legt\u00f6bb z\u00f6lds\u00e9g\u00e9, n\u00e9pszer\u0171 alapanyag r\u00e9patort\u00e1hoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1r kiskorod \u00f3ta azt hallgatod a sz\u00fcleidt\u0151l, hogy ha <strong>eg\u00e9szs\u00e9ges l\u00e1t\u00e1st<\/strong> szeretn\u00e9l, akkor sok <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/sargarepa\/\" class=\"ek-link\">s\u00e1rgar\u00e9p\u00e1t <\/a>kell enned. \u00c9s igazuk volt, mert a magas <strong>karotinoid-<\/strong>, k\u00fcl\u00f6n\u00f6sen a <strong>b\u00e9ta-karotin<\/strong>tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en a s\u00e1rgar\u00e9pa pozit\u00edv hat\u00e1ssal van a l\u00e1t\u00e1s min\u0151s\u00e9g\u00e9re. Az <strong>A-vitamin<\/strong> <a href=\"https:\/\/gymbeam.hu\/beta-karotin-gymbeam.html\" target=\"_blank\" aria-label=\"b\u00e9ta-karotinb\u00f3l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e9ta-karotinb\u00f3l<\/a> j\u00f6n l\u00e9tre, amely t\u00e1mogatja a <strong>szem eg\u00e9szs\u00e9g\u00e9t<\/strong> \u00e9s seg\u00edt <strong>a szemnek alkalmazkodni, hogy a s\u00f6t\u00e9tben is l\u00e1thassunk<\/strong>. Emellett hat\u00e1ssal van az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9re, a n\u00f6veked\u00e9sre, a sejtfejl\u0151d\u00e9sre stb. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A s\u00e1rgar\u00e9pa kiv\u00e1l\u00f3 forr\u00e1sa a <strong>pektin<\/strong> nev\u0171 oldhat\u00f3 rostnak. Ez a fajta rost, amellett, hogy t\u00e1mogatja az em\u00e9szt\u0151rendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t, seg\u00edt cs\u00f6kkenteni a koleszterin- \u00e9s a v\u00e9rcukorszintet, \u00e9s &#8220;t\u00e1pl\u00e1lja&#8221; a b\u00e9lrendszerben l\u00e9v\u0151 j\u00f3t\u00e9kony bakt\u00e9riumokat. A rostok \u00e9s a b\u00e9ta-karotin mellett <strong>k\u00e1liumban<\/strong>,&nbsp;<strong>K-vitaminban <\/strong>\u00e9s <strong>B6-vitaminban<\/strong> is gazdag. A B6-vitamin kulcsszerepet j\u00e1tszik a sejtanyagcser\u00e9ben. <span class=\"tadv-color\" style=\"color: #ff6600\">[8, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A s\u00e1rgar\u00e9pa \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energiatartalom<\/strong><\/td><td><strong>42 kcal<\/strong><\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>9938 \u03bcg<\/td><\/tr><tr><td><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/td><td><strong>7,2 g<\/strong><\/td><td><strong>K\u00e1lium<\/strong><\/td><td>280 mg<\/td><\/tr><tr><td><strong>Feh\u00e9rje<\/strong><\/td><td>0,94 g<\/td><td><strong>B6-vitamin<\/strong><\/td><td>0,15 mg<\/td><\/tr><tr><td><strong>Zs\u00edr<\/strong><\/td><td>0,35 g<\/td><td><strong>Folsav<\/strong><\/td><td>37 \u03bcg<\/td><\/tr><tr><td><strong>Rost<\/strong><\/td><td>3,1 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>V\u00edz<\/strong><\/td><td>87,7 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Receptek s\u00e1rgar\u00e9p\u00e1val<\/h3>\n\n\n\n<p>A p\u00e1rolt s\u00e1rgar\u00e9pa z\u00f6ldbors\u00f3val nem az egyetlen &#8220;recept&#8221;, amit k\u00e9sz\u00edteni lehet bel\u0151le. K\u00eds\u00e9rletezz egy kicsit:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-zoldsegek-turos-martogatossal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00fclt z\u00f6lds\u00e9gchips t\u00far\u00f3s m\u00e1rtogat\u00f3ssal<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">Kr\u00e9mes lencseleves<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyed-repatorta-dioval-es-vaniliakremmel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">K\u00f6nnyed r\u00e9patorta di\u00f3val \u00e9s van\u00edliakr\u00e9mmel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-pad-thai-teszta-tempeh-vel-es-friss-zoldsegekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Pad Thai t\u00e9szta tempeh-vel \u00e9s friss z\u00f6lds\u00e9gekkel<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">K\u00f6nny\u0171 lencsesal\u00e1ta s\u00fclt r\u00e9p\u00e1val, avok\u00e1d\u00f3val \u00e9s fetasajttal<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">T\u00f6kmaggal r\u00e9paeny\u00e9r<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg\" alt=\"T\u00e1panyagok a s\u00e1rgar\u00e9p\u00e1ban\" class=\"wp-image-387686\" style=\"width:843px;height:562px\" title=\"T\u00e1panyagok a s\u00e1rgar\u00e9p\u00e1ban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-502447580-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Karfiol\"><\/span>5. Karfiol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudtad, hogy a karfiolr\u00f3zsa az\u00e9rt marad feh\u00e9rek, mert a n\u00f6veked\u00e9s sor\u00e1n a napt\u00f3l eltakarj\u00e1k \u0151ket a levelek, ami megakad\u00e1lyozza a klorofill k\u00e9pz\u0151d\u00e9s\u00e9t? E kis &#8220;hi\u00e1nyoss\u00e1g&#8221; ellen\u00e9re ez a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9g<\/a> <strong>rostokban<\/strong>, <strong>C-vitaminban<\/strong>,&nbsp;<strong>K-vitaminban<\/strong>, <strong>folsavban<\/strong>, <strong>magn\u00e9ziumban, foszforban, k\u00e1liumban<\/strong>&nbsp;\u00e9s&nbsp;<strong>kalciumban<\/strong> is gazdag. <span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A karfiollal \u00e9s m\u00e1s keresztesvir\u00e1g\u00fa z\u00f6lds\u00e9gekkel (brokkoli, k\u00e1poszta, kelk\u00e1poszta, karal\u00e1b\u00e9 stb.) kapcsolatban m\u00e1r hallhatt\u00e1l a&nbsp;<strong>gl\u00fckozinol\u00e1tokr\u00f3l<\/strong>, amelyek az \u00fagynevezett&nbsp;<strong>g<\/strong><strong>oitrog\u00e9nek<\/strong> k\u00f6z\u00e9 tartoznak.&nbsp;Ezek olyan anyagok, amelyek a j\u00f3ddal &#8220;versenyeznek&#8221; a <strong>pajzsmirigyhormon<\/strong> termel\u00e9s\u00e9ben.&nbsp;A pajzsmirigyben ezek a goitrog\u00e9nek a j\u00f3d helyett k\u00f6t\u0151dnek meg, ami cs\u00f6kkentheti a hormontermel\u00e9st. De ne f\u00e9lj att\u00f3l, hogy a karfiol beilleszt\u00e9se az \u00e9trendbe probl\u00e9m\u00e1kat okoz. A tanulm\u00e1nyok szerint \u00fagy t\u0171nik, hogy kock\u00e1zat k\u00fcl\u00f6n\u00f6sen azokn\u00e1l az emberekn\u00e9l \u00e1llhat fenn, akiknek az \u00e9trendje j\u00f3dhi\u00e1nyos, \u00e9s akik t\u00falzott m\u00e9rt\u00e9kben fogyasztanak gl\u00fckozinol\u00e1tokat tartalmaz\u00f3 \u00e9lelmiszereket. Teh\u00e1t ha nem csak karfiolt \u00e9s keresztesvir\u00e1g\u00fa z\u00f6lds\u00e9geket eszel, akkor sem lesz bajod. Ezen anyagok mennyis\u00e9ge a <strong>h\u0151kezel\u00e9ssel<\/strong> is cs\u00f6kken. <span class=\"tadv-color\" 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>\u00c9s semmi sem fekete vagy feh\u00e9r. A gl\u00fckozinol\u00e1tok is gyakorolnak pozit\u00edv hat\u00e1st az eg\u00e9szs\u00e9gre. <strong>Antioxid\u00e1ns hat\u00e1suk<\/strong>&nbsp;van \u00e9s a tanulm\u00e1nyok szerint lehets\u00e9ges, hogy a&nbsp;<strong>vastagb\u00e9l<\/strong>&nbsp;\u00e9s a&nbsp;<strong>t\u00fcd\u0151r\u00e1k<\/strong> kock\u00e1zat\u00e1t is cs\u00f6kkentik. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/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\"><strong>A karfiol \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energiatartalom<\/td><td>26 kcal<\/td><td><strong>Kalcium<\/strong><\/td><td>25 mg<\/td><\/tr><tr><td>Sz\u00e9nhidr\u00e1t<\/td><td>2,97 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Feh\u00e9rje<\/td><td>1,9 g<\/td><td><strong>Foszfor<\/strong><\/td><td>44 mg<\/td><\/tr><tr><td>Zs\u00edr<\/td><td>0,28 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>299 mg<\/td><\/tr><tr><td>Rost<\/td><td>2 g<\/td><td><strong>C-vitamin<\/strong><\/td><td>48 mg<\/td><\/tr><tr><td>V\u00edz<\/td><td>92,1 g<\/td><td><strong>Folsav<\/strong><\/td><td>57 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>K-vitamin<\/strong><\/td><td>15,5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Receptek karfiollal <\/h3>\n\n\n\n<p>Hogyan k\u00e9sz\u00edtsd el a karfiolt, ha unod m\u00e1r csak megf\u0151zni vagy a levesekbe tenni? \u00cdme n\u00e9h\u00e1ny \u00f6tlet:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karfiolos-es-brokkolis-tocsni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Karfiolos \u00e9s brokkolis t\u00f3csni<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-karfiol-edes-chili-szosszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00fclt karfiol \u00e9des chilisz\u00f3sszal<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">T\u00e9szta karfiolos Alfredo m\u00e1rt\u00e1ssal<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">Karfiolrizs toj\u00e1ssal \u00e9s z\u00f6lds\u00e9ggel<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg\" alt=\"T\u00e1panyagok a karfiolban\" class=\"wp-image-387595\" style=\"width:843px;height:562px\" title=\"T\u00e1panyagok a karfiolban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1947-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cukkini\"><\/span>6. Cukkini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tok\/\" class=\"ek-link\">t\u00f6kf\u00e9l\u00e9k<\/a>, ahov\u00e1 a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cukkini\/\" class=\"ek-link\">cukkini <\/a>is sorolhat\u00f3, Amerik\u00e1b\u00f3l sz\u00e1rmaznak, b\u00e1r ezt a fajt\u00e1t \u00e9pp Olaszorsz\u00e1gban nemes\u00edtett\u00e9k. <strong>Nagyon alacsony az energiatartalma,<\/strong> \u00e9s \u00e9rt\u00e9ke nemcsak magas t\u00e1panyagtartalm\u00e1ban rejlik, hanem a konyh\u00e1ban val\u00f3 sokoldal\u00fa felhaszn\u00e1l\u00e1s\u00e1ban is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A cukkini&nbsp;<strong>karotinoidokban<\/strong>,&nbsp;<strong>C-vitaminban<\/strong>, <strong>k\u00e1liumban, kalciumban<\/strong>&nbsp;\u00e9s&nbsp;&nbsp;<strong>K-vitaminban<\/strong> gazdag.&nbsp;Magas&nbsp;<strong>v\u00edztartalm\u00e1nak<\/strong>&nbsp;\u00e9s&nbsp;<strong>rosttartalm\u00e1nak<\/strong> k\u00f6sz\u00f6nhet\u0151en seg\u00edthet az em\u00e9szt\u00e9s jav\u00edt\u00e1s\u00e1ban is. <span class=\"tadv-color\" 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>Az \u00fagynevezett <strong>kukurbitacin<\/strong> tartalma nagyon fontos. Ez az anyag nemcsak a cukkini jellegzetes \u00edz\u00e9t adja, hanem <strong>antioxid\u00e1ns<\/strong>&nbsp;\u00e9s&nbsp;<strong>citotoxikus hat\u00e1ssal<\/strong> is rendelkeznek &#8211; r\u00e9szt vesznek a k\u00e1rosodott sejtek elpuszt\u00edt\u00e1s\u00e1ban, amelyek a r\u00e1k kialakul\u00e1s\u00e1hoz vezethetnek. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A cukkini \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energiatartalom<\/strong><\/td><td>13 kcal<\/td><td><strong>Kalcium<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/td><td>1,8 g<\/td><td><strong>Foszfor<\/strong><\/td><td>27 mg<\/td><\/tr><tr><td><strong>Feh\u00e9rje<\/strong><\/td><td>0,8 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>201 mg<\/td><\/tr><tr><td><strong>Zs\u00edr<\/strong><\/td><td>0,1 g<\/td><td><strong>C-vitamin<\/strong><\/td><td>12,8 mg<\/td><\/tr><tr><td><strong>Rost<\/strong><\/td><td>1 g<\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>205 \u03bcg<\/td><\/tr><tr><td><strong>V\u00edz<\/strong><\/td><td>95,8 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">A cukkinit sokf\u00e9lek\u00e9ppen el lehet k\u00e9sz\u00edteni: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reszelt cukkinit a zabpehelyhez is adhatunk t\u00e9rfogatn\u00f6vel\u00e9s c\u00e9lj\u00e1b\u00f3l \u00e9s \u00e9rdekes text\u00far\u00e1t is kap t\u0151le. <\/li>\n\n\n\n<li>Ha cs\u00f6kkenteni szeretn\u00e9d az \u00e9tel energia\u00e9rt\u00e9k\u00e9t, akkor t\u00e9szta helyett haszn\u00e1lhatsz p\u00e9ld\u00e1ul reszelt nyers cukkinit.<\/li>\n\n\n\n<li>Teheted palacsint\u00e1ba, fas\u00edrtba vagy s\u00f3s s\u00fctem\u00e9nyekbe (quiche stb.)<\/li>\n\n\n\n<li>K\u00fcl\u00f6nb\u00f6z\u0151 s\u00fctem\u00e9nyeket, muffinokat vagy pudingokat k\u00f6nny\u00edthetsz vele.<\/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\"> Receptek cukkinivel<\/h3>\n\n\n\n<p>A cukkininek olyan semleges \u00edze van, hogy szinte b\u00e1rmilyen \u00e9telbe becsemp\u00e9szhet\u0151. K\u00f3stold meg p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151k egyik\u00e9t:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-cukkini-quinoaval-es-sajttal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00fclt cukkini quino\u00e1val \u00e9s sajttal<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-cukkinis-tocsni-friss-fuszerekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Cukkinis t\u00f3csni friss f\u0171szerekkel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lagy-cukkinis-brownies-csokival\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">L\u00e1gy cukkinis brownies csokival<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-zoldseges-palacsinta-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Z\u00f6lds\u00e9ges palacsinta quino\u00e1val<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-cukkinis-kalacs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">S\u00f3s cukkinis lep\u00e9ny magas feh\u00e9rjetartalommal<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg\" alt=\"T\u00e1panyagok a cukkiniben\" class=\"wp-image-387613\" style=\"width:843px;height:562px\" title=\"T\u00e1panyagok a cukkiniben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/IMG_1479-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Fejes_salata\"><\/span>7. Fejes sal\u00e1ta<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fejes sal\u00e1ta egy n\u00e9pszer\u0171, alacsony kal\u00f3riatartalm\u00fa leveles z\u00f6lds\u00e9g. Jellegzetes \u00edz\u00e9t a benne tal\u00e1lhat\u00f3 savak adj\u00e1k, p\u00e9ld\u00e1ul a citromsav vagy olyan anyagok, mint a <strong>laktucin <\/strong>vagy a <strong>laktopikrin. <\/strong><span class=\"tadv-color\" 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>Nagy mennyis\u00e9g\u0171&nbsp;<strong>K-vitamint<\/strong> tartalmaz, amely elengedhetetlen a megfelel\u0151 v\u00e9ralvad\u00e1shoz \u00e9s a csontok \u00e1sv\u00e1nyi anyagokkal t\u00f6rt\u00e9n\u0151 megfelel\u0151 ell\u00e1t\u00e1s\u00e1hoz.&nbsp;Emellett a&nbsp;<strong>C-vitamin<\/strong>,&nbsp;<strong>B-vitaminok<\/strong>, <strong>folsav<\/strong>, <strong>karotinoidok<\/strong>, <strong>k\u00e1lium<\/strong>&nbsp;\u00e9s&nbsp;<strong>magn\u00e9zium<\/strong> is van benne.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4, 25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>L\u00e9gy \u00f3vatos, hogyan&nbsp;<strong>k\u00e9sz\u00edted el<\/strong>&nbsp;\u00e9s hogyan&nbsp;<strong>t\u00e1rolod<\/strong> a sal\u00e1t\u00e1t.&nbsp;Min\u00e9l frissebben ker\u00fcl a t\u00e1ny\u00e9rra, ann\u00e1l jobb, mert gyorsan romlik \u00e9s vesz\u00edt a t\u00e1panyagtartalm\u00e1b\u00f3l. Legfeljebb k\u00e9t napig t\u00e1rold a h\u0171t\u0151szekr\u00e9nyben, ide\u00e1lis esetben nedves konyhat\u00f6rl\u0151be csomagolva.<\/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\"><strong>A fejes sal\u00e1ta \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energiatartalom<\/td><td>16 kcal<\/td><td><strong>K-vitamin<\/strong><\/td><td>102 \u03bcg<\/td><\/tr><tr><td>Sz\u00e9nhidr\u00e1t<\/td><td>1,4 g<\/td><td><strong>C-vitamin<\/strong><\/td><td>4,6 mg<\/td><\/tr><tr><td>Feh\u00e9rje<\/td><td>1,3 g<\/td><td><strong>Folsav<\/strong><\/td><td>59 \u03bcg<\/td><\/tr><tr><td>Zs\u00edr<\/td><td>0,2 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td>Rost<\/td><td>1,4 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>253 mg<\/td><\/tr><tr><td>V\u00edz<\/td><td>94,7 g<\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>5230 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Receptek fejes sal\u00e1t\u00e1val<\/h3>\n\n\n\n<p>Nem felt\u00e9tlen\u00fcl kell, hogy egy t\u00e1l sal\u00e1ta, \u00f6ntettel a f\u0151\u00e9tkez\u00e9s k\u00f6retek\u00e9nt legyen az egyetlen elk\u00e9sz\u00edt\u00e9si m\u00f3d. M\u00e1s m\u00f3don is fel lehet dobni a sal\u00e1t\u00e1t:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mexikoi-taco-tofuval-es-zoldsegekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Mexik\u00f3i taco tofuval \u00e9s z\u00f6lds\u00e9gekkel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-halas-tacos-kiegyensulyozott-izekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Halas tacos kiegyens\u00falyozott \u00edzekkel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-tonhalsalata-kesuval-es-kaloriamentes-szosszal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gyors tonhalsal\u00e1ta, kesuval \u00e9s kal\u00f3riamentes sz\u00f3sszal<\/a><\/strong><\/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=\"712\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg\" alt=\"T\u00e1panyagok a fejes sal\u00e1t\u00e1ban\" class=\"wp-image-387628\" style=\"width:843px;height:534px\" title=\"T\u00e1panyagok a fejes sal\u00e1t\u00e1ban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1151268627-2048x1297.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Cekla\"><\/span>8. C\u00e9kla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cekla\/\" class=\"ek-link\">c\u00e9kl\u00e1nak<\/a>, m\u00e1s n\u00e9ven m\u00e1ngoldnak, sokkal gyakrabban kellene megjelennie az \u00e9trendben. Nagy mennyis\u00e9g\u0171 t\u00e1panyagot tartalmaz, \u00e9s a tanulm\u00e1nyok szerint bizonyos k\u00fcl\u00f6nleges eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kkel is rendelkezik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A c\u00e9kl\u00e1nak \u00e9s a <strong>c\u00e9klal\u00e9nek<\/strong> nagyr\u00e9szt a&nbsp;<strong>sz\u00edv- \u00e9s \u00e9rrendszerre<\/strong>&nbsp;gyakorolt pozit\u00edv hat\u00e1sokat tulajdon\u00edtanak, p\u00e9ld\u00e1ul&nbsp;<strong>v\u00e9rnyom\u00e1scs\u00f6kkent\u00e9st<\/strong> vagy az <strong>\u00e9relmeszesed\u00e9s<\/strong> kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9t.&nbsp;A c\u00e9klal\u00e9 fogyaszt\u00e1sa a <strong>fizikai teljes\u00edtm\u00e9nyt<\/strong> is jav\u00edthatja.&nbsp;Az \u00f6sszes eml\u00edtett el\u0151nye a <strong>nitr\u00e1ttartalommal <\/strong>f\u00fcgg \u00f6ssze, amely nitr\u00e1tok&nbsp;<strong>nitrog\u00e9n-oxidd\u00e1<\/strong> alakulnak \u00e1t.&nbsp;Ennek hat\u00e1s\u00e1ra <strong>kit\u00e1gulnak <\/strong>az erek (\u00e9rt\u00e1gulat), \u00e9s pozit\u00edv hat\u00e1ssal van az \u00e9rfal min\u0151s\u00e9g\u00e9re is. Ennek a mechanizmusnak k\u00f6sz\u00f6nhet\u0151en a sportteljes\u00edtm\u00e9nyt is jav\u00edthatja, mivel az izmok t\u00f6bb oxig\u00e9nhez \u00e9s egy\u00e9b t\u00e1panyaghoz jutnak az optim\u00e1lis m\u0171k\u00f6d\u00e9s\u00fckh\u00f6z. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,3,14, 19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A c\u00e9kla \u00e1sv\u00e1nyi anyagok forr\u00e1sa, els\u0151sorban <strong>kalcium<\/strong>, <strong>foszfor<\/strong>,&nbsp;<strong>k\u00e1lium<\/strong>, <strong>magn\u00e9zium <\/strong>\u00e9s&nbsp;<strong>vas<\/strong>.&nbsp;Ezenk\u00edv\u00fcl sok&nbsp;<strong>C-vitamint<\/strong>,&nbsp;<strong>folsavat <\/strong>\u00e9s <strong>karotinoidokat<\/strong> is tartalmaz. Ez a z\u00f6lds\u00e9g mindenk\u00e9ppen egy olyan szuper\u00e9lelmiszer, amelyet \u00e9rdemes \u00fajra felfedezni.<\/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\"><strong>A c\u00e9kla \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energiatartalom<\/td><td>41 kcal<\/td><td><strong>Kalcium<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td>Sz\u00e9nhidr\u00e1t<\/td><td>6,8 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>23 mg<\/td><\/tr><tr><td>Feh\u00e9rje<\/td><td>1,6 g<\/td><td><strong>Foszfor<\/strong><\/td><td>40 mg<\/td><\/tr><tr><td>Zs\u00edr<\/td><td>0,2 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>325 mg<\/td><\/tr><tr><td>Rost<\/td><td>2,8 g<\/td><td><strong>Vas<\/strong><\/td><td>0,8 mg<\/td><\/tr><tr><td>V\u00edz<\/td><td>87,6 g<\/td><td><strong>C-vitamin<\/strong><\/td><td>4,9 mg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>Folsav<\/strong><\/td><td>109 \u03bcg<\/td><\/tr><tr><td><\/td><td><\/td><td><strong>B\u00e9ta-karotin<\/strong><\/td><td>20 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Receptek c\u00e9kl\u00e1val<\/h3>\n\n\n\n<p>Illeszd be ezt a nagyszer\u0171 \u00e9telt az \u00e9trendedbe \u00e9s fogyaszd gyakrabban. Ak\u00e1r \u00e9desen, ak\u00e1r s\u00f3san, sokf\u00e9lek\u00e9ppen elk\u00e9sz\u00edthet\u0151:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ceklas-martogatos-turoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">C\u00e9kl\u00e1s m\u00e1rtogat\u00f3s t\u00far\u00f3val<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-ceklaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Csicseribors\u00f3 hummusz c\u00e9kl\u00e1val<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ceklas-brownie-sajtkremes-mazzal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">C\u00e9kl\u00e1s brownie sajtkr\u00e9mes m\u00e1zzal<\/a><\/strong><\/li>\n\n\n\n<li><strong><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)\">H\u00e1rom eg\u00e9szs\u00e9ges smoothie recept: csoki, alma-c\u00e9kla, spen\u00f3t<\/a><\/strong><\/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.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg\" alt=\"T\u00e1panyagok a c\u00e9kl\u00e1ban\" class=\"wp-image-387643\" style=\"width:843px;height:562px\" title=\"T\u00e1panyagok a c\u00e9kl\u00e1ban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1129702085-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Uborka\"><\/span>9. Uborka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A paradicsomhoz hasonl\u00f3an az uborka is gy\u00fcm\u00f6lcs. Energia\u00e9rt\u00e9ke azonban egy\u00e1ltal\u00e1n nem hasonl\u00edt a gy\u00fcm\u00f6lcs\u00f6k\u00e9re. M\u00e9g a legt\u00f6bb z\u00f6lds\u00e9ghez k\u00e9pest is alacsonyabb a kal\u00f3riatartalma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;<strong>magas v\u00edztartalm\u00e1nak (96%)<\/strong> k\u00f6sz\u00f6nhet\u0151en ide\u00e1lis z\u00f6lds\u00e9g, amely hozz\u00e1j\u00e1rulhat az ide\u00e1lis napi&nbsp;<strong>folyad\u00e9kbevitelhez<\/strong>. A teljes folyad\u00e9kbevitel legfeljebb 20%-a sz\u00e1rmazik az \u00e9tkez\u00e9sb\u0151l. A v\u00edzben gazdag \u00e9telek k\u00f6nnyen tov\u00e1bb n\u00f6velhetik ezt a \u00e9rt\u00e9ket.&nbsp;A legt\u00f6bb vitamin, \u00e1sv\u00e1nyi anyag \u00e9s rost a <strong>h\u00e9j\u00e1ban<\/strong> tal\u00e1lhat\u00f3, ez\u00e9rt ha lehet,&nbsp;<strong>h\u00e1mozatlanul<\/strong> fogyasszuk az ubork\u00e1t. El\u0151tte azonban mindig alaposan meg kell mosni, hogy megszabaduljunk a felsz\u00edn\u00e9n l\u00e9v\u0151 potenci\u00e1lisan k\u00e1ros anyagokt\u00f3l \u00e9s mikroorganizmusokt\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A magas&nbsp;<strong>v\u00edztartalom<\/strong>, valamint a&nbsp;<a href=\"https:\/\/gymbeam.hu\/rostok\" class=\"ek-link\"><strong>rost<\/strong><\/a><strong>&nbsp;<\/strong>tartalom \u00e9s a nagyon&nbsp;<strong>alacsony energia\u00e9rt\u00e9k<\/strong> nagy seg\u00edts\u00e9get jelentenek a fogy\u00f3k\u00far\u00e1s \u00e9trendben. Az uborka remek &nbsp;<strong>C-vitamin<\/strong>,&nbsp;<strong>folsav<\/strong>, <strong>k\u00e1lium <\/strong>\u00e9s&nbsp;<strong>kalcium<\/strong> forr\u00e1s.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Az uborka \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td><strong>Energiatartalom<\/strong><\/td><td>17 kcal<\/td><td><strong>Kalcium<\/strong><\/td><td>16 mg<\/td><\/tr><tr><td><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/td><td>3,1 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>147 mg<\/td><\/tr><tr><td><strong>Feh\u00e9rje<\/strong><\/td><td>0,65 g<\/td><td><strong>C-vitamin<\/strong><\/td><td>13,7 mg<\/td><\/tr><tr><td><strong>Zs\u00edr<\/strong><\/td><td>0,1 g<\/td><td><strong>Folsav<\/strong><\/td><td>7 \u03bcg<\/td><\/tr><tr><td><strong>Rost<\/strong><\/td><td>0,5 g<\/td><td><\/td><td><\/td><\/tr><tr><td><strong>V\u00edz<\/strong><\/td><td>95,2 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Receptek ubork\u00e1val<\/h3>\n\n\n\n<p>Nem kell arra k\u00e1rhoztatni magad, hogy \u00e9leted v\u00e9g\u00e9ig csak unalmas uborkatekercset vagy uborkasal\u00e1t\u00e1t egy\u00e9l. Sz\u00e1mos m\u00e1s m\u00f3don is felhaszn\u00e1lhat\u00f3:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><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)\">Tonhalas wrap avok\u00e1d\u00f3 kr\u00e9mmel \u00e9s z\u00f6lds\u00e9gekkel<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hideg-gazpacho-friss-zoldsegekbol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hideg gazpacho friss z\u00f6lds\u00e9gekb\u0151l<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gorog-tesztasalata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">G\u00f6r\u00f6g t\u00e9sztasal\u00e1ta<\/a><\/strong><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyorsan-elkeszitheto-tavaszi-tekercs-zoldsegekkel-es-garnelaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Gyorsan elk\u00e9sz\u00edthet\u0151 tavaszi tekercs z\u00f6lds\u00e9gekkel \u00e9s garn\u00e9l\u00e1val<\/a><\/strong><\/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=\"747\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg\" alt=\"T\u00e1panyagok az ubork\u00e1ban\" class=\"wp-image-387661\" style=\"width:843px;height:560px\" title=\"T\u00e1panyagok az ubork\u00e1ban\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1247537868-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Padlizsan\"><\/span>10. Padlizs\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A padlizs\u00e1n a Balk\u00e1nr\u00f3l sz\u00e1rmazik, \u00e9s a tipikus lila sz\u00edn mellett l\u00e9tezik fekete, z\u00f6ld vagy ak\u00e1r a piros v\u00e1ltozata is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jellegzetes <strong>lila sz\u00edn\u00e9t<\/strong> a <strong>flavonoidok<\/strong>, k\u00fcl\u00f6n\u00f6sen az \u00fagynevezett <strong>delfinidin<\/strong> adja. A <strong>delfinidin<\/strong> a klorog\u00e9nsavval egy\u00fctt az egyik f\u0151 anyag, amely a pozit\u00edv hat\u00e1sait okozza. Nekik k\u00f6sz\u00f6nhet\u0151en ez a z\u00f6lds\u00e9g hat\u00e1ssal van az <strong>\u00e9rfal<\/strong> min\u0151s\u00e9g\u00e9re. Emellett <strong>antihipertenzi\u00f3s hat\u00e1s\u00fa<\/strong> (v\u00e9rnyom\u00e1scs\u00f6kkent\u0151 hat\u00e1s\u00fa), \u00e9s befoly\u00e1solja a v\u00e9r <strong>koleszterinszintj\u00e9t<\/strong> is. A tanulm\u00e1nyok vizsg\u00e1lj\u00e1k a v\u00e9rcukorszint cs\u00f6kkent\u00e9s\u00e9re gyakorolt hat\u00e1s\u00e1t \u00e9s az \u00fagynevezett <strong>metabolikus szindr\u00f3ma<\/strong> \u00f6sszetev\u0151ire (2-es t\u00edpus\u00fa cukorbetegs\u00e9g, elh\u00edz\u00e1s, megn\u00f6vekedett v\u00e9rzs\u00edrszint, magas v\u00e9rnyom\u00e1s) gyakorolt \u00e1ltal\u00e1nos pozit\u00edv hat\u00e1s\u00e1t is. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A padlizs\u00e1n kit\u0171n\u0151&nbsp;<strong>kalcium-<\/strong>,&nbsp;<strong>foszfor-<\/strong>,&nbsp;<strong>magn\u00e9zium-<\/strong> \u00e9s <strong>k\u00e1liumforr\u00e1s-<\/strong> is.&nbsp;\u00c9rdemes azonban megpr\u00f3b\u00e1lni <strong>h\u00e1mozatlanul<\/strong> fogyasztani.&nbsp;A h\u00e9j elt\u00e1vol\u00edt\u00e1s\u00e1val ugyanis a fent eml\u00edtett t\u00e1panyagok nagy r\u00e9sz\u00e9t elvesz\u00edti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Soha ne&nbsp;<strong>fogyaszd ezt a z\u00f6lds\u00e9get nyersen.&nbsp;<\/strong>Olyan <strong>alkaloidokat<\/strong> tartalmaz, mint p\u00e9ld\u00e1ul a szolanin, amely em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okozhat. A h\u0151kezelt padlizs\u00e1nt\u00f3l azonban nem kell f\u00e9lni, mert <strong>ez az elj\u00e1r\u00e1s elpuszt\u00edtja<\/strong> ezeket az alkaloid\u00e1kat.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5]&nbsp;<\/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\"><strong>A padlizs\u00e1n energia- \u00e9s t\u00e1panyagtartalma (100 g):<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>T\u00e1p\u00e9rt\u00e9kek \u00e9s v\u00edztartalom<\/th><th><\/th><th>Bioakt\u00edv vegy\u00fcletek<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>Energiatartalom<\/td><td>23 kcal<\/td><td><strong>Kalcium<\/strong><\/td><td>9 mg<\/td><\/tr><tr><td>Sz\u00e9nhidr\u00e1t<\/td><td>2,9 g<\/td><td><strong>Magn\u00e9zium<\/strong><\/td><td>14 mg<\/td><\/tr><tr><td>Feh\u00e9rje<\/td><td>0,98 g<\/td><td><strong>K\u00e1lium<\/strong><\/td><td>229 mg<\/td><\/tr><tr><td>Zs\u00edr<\/td><td>0,18 g<\/td><td><\/td><td><\/td><\/tr><tr><td>Rost<\/td><td>3 g<\/td><td><\/td><td><\/td><\/tr><tr><td>V\u00edz<\/td><td>92,3 g<\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan haszn\u00e1ljuk a padlizs\u00e1nt a konyh\u00e1ban?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Szeleteld fel, \u00e9s s\u00fcsd bele b\u00e1rmilyen \u00e9telbe.<\/li>\n\n\n\n<li>V\u00e1gd kett\u00e9 hossz\u00e1ban, t\u00f6ltsd meg p\u00e9ld\u00e1ul dar\u00e1lt h\u00fassal vagy m\u00e1s t\u00f6ltel\u00e9kkel, amit szeretsz, \u00e9s s\u00fcsd meg.<\/li>\n\n\n\n<li>Elk\u00e9sz\u00edtheted p\u00e1rolt vagy s\u00fclt z\u00f6lds\u00e9gk\u00f6retk\u00e9nt.<\/li>\n\n\n\n<li>S\u00fclt t\u00e9szta vagy lasagna felt\u00e9tk\u00e9nt is j\u00f3.<\/li>\n\n\n\n<li>K\u00e9sz\u00edthetsz bel\u0151le z\u00f6lds\u00e9gp\u00f6rk\u00f6ltet, hozz\u00e1adhatod t\u00e9sztasz\u00f3szhoz vagy rizott\u00f3hoz.<\/li>\n\n\n\n<li>K\u00e9sz\u00edts bel\u0151le m\u00e1rtogat\u00f3st vagy kr\u00e9met.<\/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=\"A_friss_zoldsegek_helyettesithetok_fagyasztott_zoldsegekkel\"><\/span>A friss z\u00f6lds\u00e9gek helyettes\u00edthet\u0151k fagyasztott z\u00f6lds\u00e9gekkel?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nem mindig kaphat\u00f3 friss z\u00f6lds\u00e9g, vagy egyszer\u0171en csak nincs id\u0151nk elk\u00e9sz\u00edteni \u0151ket. Ilyenkor a legegyszer\u0171bb, ha a&nbsp;<strong>fagyasztott<\/strong> z\u00f6lds\u00e9geket kiveszed a fagyaszt\u00f3b\u00f3l. \u00c9s nincs is ezzel semmi gond, mert a fagyasztott z\u00f6lds\u00e9gek&nbsp;<strong>nem rosszabb min\u0151s\u00e9g\u0171ek, mint a frissek<\/strong>. Nem kell att\u00f3l tartanod, hogy a fagyaszt\u00e1s miatt a vitaminok nagy r\u00e9sze elveszik. Ezzel szemben a fagyasztott z\u00f6lds\u00e9gek viszonylag nagy mennyis\u00e9gben meg\u0151rzik ezeket, mivel a fagyaszt\u00e1s abban a f\u00e1zisban t\u00f6rt\u00e9nik, amikor a z\u00f6lds\u00e9gek a leg\u00e9rettebbek \u00e9s a legmagasa a t\u00e1panyagtartalmuk. Err\u0151l a t\u00e9m\u00e1r\u00f3l t\u00f6bbet megtudhatsz a k\u00f6vetkez\u0151 cikkben <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/egeszsegesebb-a-friss-zoldseg-es-gyumolcs-mint-a-fagyasztott\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Eg\u00e9szs\u00e9gesebb a friss z\u00f6lds\u00e9g \u00e9s gy\u00fcm\u00f6lcs, mint a fagyasztott?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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>A z\u00f6lds\u00e9geknek minden eg\u00e9szs\u00e9ges \u00e9trend r\u00e9sz\u00e9t kellene k\u00e9pezni\u00fck. Rengeteg t\u00e1panyagot tartalmaznak, amelyek sz\u00e1mos <strong>eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel j\u00e1rnak<\/strong>.&nbsp;Olyan anyagok kever\u00e9ke, amelyek pozit\u00edv hat\u00e1ssal vannak az immunrendszerre, a sz\u00edv- \u00e9s \u00e9rrendszerre, a l\u00e1t\u00e1sra, a b\u0151rre, az em\u00e9szt\u00e9sre, a fizikai teljes\u00edtm\u00e9nyre \u00e9s sok m\u00e1sra. Annak \u00e9rdek\u00e9ben, hogy a legt\u00f6bbet hozzuk ki a z\u00f6lds\u00e9gekb\u0151l, a napi aj\u00e1nlott mennyis\u00e9g&nbsp;<strong>400 g<\/strong>&nbsp;\u00e9s ide\u00e1lis esetben \u00e9rdemes min\u00e9l t\u00f6bb fajta z\u00f6lds\u00e9get&nbsp;<strong>vari\u00e1lni,<\/strong>&nbsp;hogy&nbsp;<strong>v\u00e1ltozatosabb<\/strong> legyen az \u00e9tkez\u00e9s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk, \u00e9s tanult\u00e1l valamit, oszd meg b\u00e1tran ismer\u0151seiddel, hogy \u0151k is megismerj\u00e9k a z\u00f6lds\u00e9gek eg\u00e9szs\u00e9gre gyakorolt TOP el\u0151nyeit.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A z\u00f6lds\u00e9gek rendk\u00edv\u00fcl fontosak a benn\u00fck tal\u00e1lhat\u00f3 vitaminok \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 alapvet\u0151 t\u00e1panyagok miatt. A mai cikkb\u0151l megtudhatod, hogy az egyes z\u00f6lds\u00e9gfajt\u00e1k hogyan seg\u00edthetnek az eg\u00e9szs\u00e9ged jav\u00edt\u00e1s\u00e1ban.<\/p>\n","protected":false},"author":156,"featured_media":387520,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6876,7626,7566,7650],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-396145","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-asvanyi-anyagok","9":"tag-egeszseg","10":"tag-vitaminok","11":"tag-zoldseg","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>A z\u00f6lds\u00e9gek TOP el\u0151nyei, amelyek megv\u00e1ltoztatj\u00e1k az \u00e9telekhez val\u00f3 hozz\u00e1\u00e1ll\u00e1sod - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A z\u00f6lds\u00e9gek rendk\u00edv\u00fcl fontosak, \u00e9s nem szabad elhanyagolni \u0151ket. Ma megtudhatod, hogyan jav\u00edthatja eg\u00e9szs\u00e9ged a paradicsom, a karfiol, a s\u00e1rgar\u00e9pa vagy a spen\u00f3t.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A z\u00f6lds\u00e9gek TOP el\u0151nyei, amelyek megv\u00e1ltoztatj\u00e1k az \u00e9telekhez val\u00f3 hozz\u00e1\u00e1ll\u00e1sod - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A z\u00f6lds\u00e9gek rendk\u00edv\u00fcl fontosak, \u00e9s nem szabad elhanyagolni \u0151ket. 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