{"id":396728,"date":"2022-10-11T10:29:24","date_gmt":"2022-10-11T08:29:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396728"},"modified":"2024-05-30T15:56:39","modified_gmt":"2024-05-30T13:56:39","slug":"zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/","title":{"rendered":"Zab: Milyen t\u00e1panyagokat tartalmaz \u00e9s mi\u00e9rt \u00e9rdemes beilleszteni 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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Mitol_kulonleges_a_zab\" title=\"Mit\u0151l k\u00fcl\u00f6nleges a zab?\">Mit\u0151l k\u00fcl\u00f6nleges a zab?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Mennyi_feherje_van_a_zabban\" title=\"Mennyi feh\u00e9rje van a zabban?\">Mennyi feh\u00e9rje van a zabban?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Mi_a_helyzet_a_zab_zsirtartalmaval\" title=\"Mi a helyzet a zab zs\u00edrtartalm\u00e1val?\">Mi a helyzet a zab zs\u00edrtartalm\u00e1val?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Mennyi_szenhidrat_es_rost_van_a_zabban\" title=\"Mennyi sz\u00e9nhidr\u00e1t \u00e9s rost van a zabban?\">Mennyi sz\u00e9nhidr\u00e1t \u00e9s rost van a zabban?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Milyen_vitaminok_es_asvanyi_anyagok_vannak_a_zabban\" title=\"Milyen vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok vannak a zabban?\">Milyen vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok vannak a zabban?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Mennyi_a_zab_energiaerteke_es_tapanyagtartalma\" title=\"Mennyi a zab energia\u00e9rt\u00e9ke \u00e9s t\u00e1panyagtartalma?\">Mennyi a zab energia\u00e9rt\u00e9ke \u00e9s t\u00e1panyagtartalma?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Miert_erdemes_zabot_enni\" title=\"Mi\u00e9rt \u00e9rdemes zabot enni?\">Mi\u00e9rt \u00e9rdemes zabot enni?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Hogyan_kell_elkesziteni_a_zabot\" title=\"Hogyan kell elk\u00e9sz\u00edteni a zabot?\">Hogyan kell elk\u00e9sz\u00edteni a zabot?<\/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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#Mire_erdemes_mindebbol_emlekezned\" title=\"Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?\">Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sokan el sem tudj\u00e1k k\u00e9pzelni a napot <a href=\"https:\/\/gymbeam.hu\/zabpelyhek\" class=\"ek-link\">zab<\/a> n\u00e9lk\u00fcl. Ez egy \u00f6r\u00f6kz\u00f6ld \u00e9s t\u00e1panyagokban gazdag \u00e9tel, amely minden lehets\u00e9ges di\u00e9t\u00e1s h\u00f3bortot \u00e1tv\u00e9szelt m\u00e1r, \u00e9s m\u00e9g mindig az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1sra t\u00f6rekv\u0151k \u00e9trendj\u00e9nek sarokk\u00f6ve. Mit tartalmaz a zab \u00e9s milyen el\u0151nyei vannak? A mai cikkb\u0151l sok mindent megtudhatsz.<\/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=\"Mitol_kulonleges_a_zab\"><\/span><strong>Mit\u0151l k\u00fcl\u00f6nleges a zab?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els\u0151 pillant\u00e1sra a zab egy viszonylag unalmas \u00e9tel. Val\u00f3j\u00e1ban azonban az egyik <strong>legt\u00e1pl\u00e1l\u00f3bb gabonaterm\u00e9k<\/strong>. K\u00fcl\u00f6n\u00f6sen a <strong>feh\u00e9rje- <\/strong>\u00e9s <strong>tel\u00edtetlen zs\u00edrsavtartalm\u00e1val<\/strong> t\u0171nik ki. Nagy mennyis\u00e9g\u0171 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostot<\/strong><\/a>, pontosabban <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/beta-glukan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u00e9ta-gl\u00fck\u00e1nt<\/strong><\/a> tartalmaz. Ez egy oldhat\u00f3 rost, amely nemcsak az <strong>em\u00e9szt\u00e9sre<\/strong> van j\u00f3t\u00e9kony hat\u00e1ssal, hanem hozz\u00e1j\u00e1rul a v\u00e9r optim\u00e1lis koleszterinszintj\u00e9nek fenntart\u00e1s\u00e1hoz \u00e9s az \u00e9tkez\u00e9s ut\u00e1ni v\u00e9rcukorszint-emelked\u00e9s szab\u00e1lyoz\u00e1s\u00e1hoz is. <span style=\"color: #ff6600;\" class=\"tadv-color\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mtalan m\u00f3dja van annak, hogy a zabot be\u00e9p\u00edts\u00fck az \u00e9trend\u00fcnkbe. <strong>Semleges \u00edz\u00e9nek<\/strong> k\u00f6sz\u00f6nhet\u0151en <strong>\u00e9des <\/strong>\u00e9s <strong>s\u00f3s <\/strong>receptekhez egyar\u00e1nt alkalmas. Az <strong>egyszer\u0171 elk\u00e9sz\u00edt\u00e9st<\/strong> azok fogj\u00e1k biztosan \u00e9rt\u00e9kelni, akik szeretn\u00e9nek eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkozni, de kev\u00e9s idej\u00fck van az \u00e9telek elk\u00e9sz\u00edt\u00e9s\u00e9re.<\/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=\"Mennyi_feherje_van_a_zabban\"><\/span><strong>Mennyi feh\u00e9rje van a zabban?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gabonaf\u00e9l\u00e9k&nbsp;<strong>100 grammonk\u00e9nt \u00e1tlagosan 10 g feh\u00e9rj\u00e9t<\/strong> tartalmaznak. A zab <strong>100 grammonk\u00e9nt<\/strong>k\u00f6r\u00fclbel\u00fcl<strong>14 g&nbsp;feh\u00e9rj\u00e9t<\/strong> tartalmaz. Ha teh\u00e1t 50 g zabpehelyb\u0151l (feh\u00e9rjetartalma kb. 7 g) k\u00e9sz\u00edt\u00fcnk zabk\u00e1s\u00e1t reggelire, \u00e9s ezt kieg\u00e9sz\u00edtj\u00fck p\u00e9ld\u00e1ul 20 g <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rj\u00e9vel<\/a> (kb. 15 g feh\u00e9rj\u00e9t tartalmaz), akkor k\u00f6nnyed\u00e9n juttatunk be <strong>22 g feh\u00e9rj\u00e9t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A&nbsp;gabonaf\u00e9l\u00e9kben \u00e1ltal\u00e1ban<strong> nem kiegyens\u00falyozott<\/strong> az <strong>esszenci\u00e1lis aminosavtartalom,&nbsp;<\/strong>ezek azok, amelyeket a szervezet nem tud maga el\u0151\u00e1ll\u00edtani. Ez\u00e9rt a gabonaf\u00e9l\u00e9k nem tekinthet\u0151k teljes \u00e9rt\u00e9k\u0171 feh\u00e9rjeforr\u00e1snak.&nbsp;A<strong> zab<\/strong> azonban kiemelkedik a feh\u00e9rje <strong>min\u0151s\u00e9ge miatt. <\/strong>M\u00e1s gabonaf\u00e9l\u00e9khez k\u00e9pest&nbsp;<strong>jobb az esszenci\u00e1lis aminosavak ar\u00e1nya<\/strong>, \u00e9s aminosavtartalma a <a href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyesek\u00e9hez<\/a> hasonl\u00f3. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5,8,10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokr\u00f3l b\u0151vebben a cikk\u00fcnkben olvashatsz:&nbsp;<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 becsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg\" alt=\"A zab glut\u00e9ntartalma\" class=\"wp-image-391805\" style=\"width:843px;height:562px\" title=\"A zab glut\u00e9ntartalma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1358108984-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>A zab glut\u00e9nmentes?<\/strong><\/h3>\n\n\n\n<p>Ezt a k\u00e9rd\u00e9st mindenki felteszi mag\u00e1nak, aki eg\u00e9szs\u00e9g\u00fcgyi vagy egy\u00e9b okokb\u00f3l glut\u00e9nmentes di\u00e9t\u00e1t k\u00f6vet.&nbsp;A<strong>glut\u00e9n<\/strong>&nbsp;egy&nbsp;<strong>feh\u00e9rje<\/strong>, amely prolaminokb\u00f3l \u00e9s glutelinekb\u0151l \u00e1ll. A liszt\u00e9rz\u00e9keny emberekn\u00e9l a <strong>p<\/strong><strong>rolaminok<\/strong> (pl. a b\u00faz\u00e1ban l\u00e9v\u0151 gliadin) olyan immunfolyamatokat v\u00e1ltanak ki, amelyek a <strong>b\u00e9lny\u00e1lkah\u00e1rtya k\u00e1rosod\u00e1s\u00e1hoz vezetnek<\/strong>.&nbsp;A glut\u00e9nmentes di\u00e9t\u00e1ban ki kell iktatni a k\u00f6vetkez\u0151 gabonaf\u00e9l\u00e9ket:&nbsp;<strong>b\u00faza<\/strong>,&nbsp;<strong>rozs<\/strong>&nbsp;\u00e9s&nbsp;<strong>\u00e1rpa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A zab sem glut\u00e9nmentes<\/strong>.&nbsp;A benne l\u00e9v\u0151 prolaminok (az \u00fagynevezett&nbsp;<strong>aveninek<\/strong>) azonban&nbsp;<strong>m\u00e1s szerkezet\u0171ek<\/strong>&nbsp;mint a b\u00faza, rozs \u00e9s \u00e1rpa prolaminok.&nbsp;<strong>A legt\u00f6bb c\u00f6li\u00e1ki\u00e1ban szenved\u0151 ember sz\u00e1m\u00e1ra ezek nem okoznak probl\u00e9m\u00e1t<\/strong>, \u00edgy nem kell kiiktatni az \u00e9trendj\u00fckb\u0151l. <strong>Figyelni kell azonban a t\u00fcneteket<\/strong>, mert vannak olyanok is, akikn\u00e9l a zab fogyaszt\u00e1sa ut\u00e1n hasi f\u00e1jdalom \u00e9s em\u00e9szt\u00e9si probl\u00e9m\u00e1k jelentkezhetnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Csak az a gond, hogy a zab gyakran <strong>szennyezett<\/strong>&nbsp;<strong>m\u00e1s gabonaf\u00e9l\u00e9kb\u0151l<\/strong> (b\u00faza, rozs, \u00e1rpa ) <strong>sz\u00e1rmaz\u00f3 glut\u00e9nnel<\/strong>. A zabot m\u00e1s gabonaf\u00e9l\u00e9kkel egy\u00fctt dolgozz\u00e1k fel ugyanazon a gy\u00e1rt\u00f3soron, \u00edgy el\u0151fordulhat, hogy a glut\u00e9nnel \u00e9rintkezik. Ez\u00e9rt szerepelhet a c\u00edmk\u00e9n az t\u00e1j\u00e9koztat\u00e1s, hogy a zab <strong>&#8220;nyomokban glut\u00e9nt tartalmazhat&#8221;<\/strong>. A gyakorlatban ez azt jelenti, hogy a gy\u00e1rt\u00f3 el\u0151vigy\u00e1zatoss\u00e1gb\u00f3l adja meg ezt az inform\u00e1ci\u00f3t, mivel lehets\u00e9ges, hogy az \u00e9lelmiszer m\u00e1s forr\u00e1sb\u00f3l sz\u00e1rmaz\u00f3 glut\u00e9nt tartalmaz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a csomagol\u00e1son az szerepel, hogy a zab <strong>&#8220;glut\u00e9nmentes&#8221;<\/strong>, akkor az \u00e9lelmiszer <strong>1 kg-onk\u00e9nt<\/strong>legfeljebb <strong>20 mg glut\u00e9nt<\/strong> tartalmazhat. A <strong>&#8220;nagyon alacsony glut\u00e9ntartalom&#8221;<\/strong>&nbsp;jel\u00f6l\u00e9s azt jelenti, hogy 1 kg \u00e9lelmiszerben kevesebb, mint&nbsp;<strong>100 mg<\/strong> glut\u00e9n van.&nbsp;A glut\u00e9ntolerancia a liszt\u00e9rz\u00e9kenyek k\u00f6z\u00f6tt v\u00e1ltoz\u00f3, ez\u00e9rt mindenkinek figyelnie kell, hogy mennyi az a mennyis\u00e9g, ami m\u00e9g elfogadhat\u00f3 a sz\u00e1m\u00e1ra. <span class=\"tadv-color\" 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    <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=\"32899,36637,60667,105823,112894\" ><\/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=\"Mi_a_helyzet_a_zab_zsirtartalmaval\"><\/span><strong>Mi a helyzet a zab zs\u00edrtartalm\u00e1val?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zabnak magasabb a zs\u00edrtartalma, mint m\u00e1s gabonaf\u00e9l\u00e9knek. 100 grammonk\u00e9nt <strong>5-10 g zs\u00edr<\/strong>&nbsp;van benne.&nbsp;Ennek ak\u00e1r&nbsp;<strong>80%-\u00e1t<\/strong>&nbsp;<strong>tel\u00edtetlen zs\u00edrsavak teszik ki.<\/strong> K\u00f6zel 40%-a&nbsp;<strong>olajsav<\/strong>&nbsp;\u00e9s tov\u00e1bbi 40%-a&nbsp;<strong>linolsav<\/strong>, amely az&nbsp;<strong>omega-6<\/strong> zs\u00edrsavak k\u00f6z\u00e9 sorolhat\u00f3. A zab teljes zs\u00edr\u00f6sszet\u00e9tele el\u0151ny\u00f6s, k\u00fcl\u00f6n\u00f6sen a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9nek szempontj\u00e1b\u00f3l. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A magasabb zs\u00edrtartalom azonban a zab gyorsabb roml\u00e1s\u00e1\u00e9rt is felel\u0151s, ez\u00e9rt \u00fcgyelni kell a megfelel\u0151 t\u00e1rol\u00e1sra.<\/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>Hogyan kell t\u00e1rolni a zabot?<\/strong><\/h3>\n\n\n\n<p>T\u00e1rold <strong>z\u00e1rt ed\u00e9nyben<\/strong>&nbsp;&nbsp;<strong>h\u0171v\u00f6s<\/strong>,&nbsp;<strong>s\u00f6t\u00e9t<\/strong> helyen. \u00dcgyelj arra, hogy ne \u00e9rje nedvess\u00e9g, \u00e9s a sz\u00fcks\u00e9gesn\u00e9l t\u00f6bb leveg\u0151 se ker\u00fclj\u00f6n a tart\u00e1lyba. Ha megfelel\u0151en t\u00e1rolod, ak\u00e1r egy \u00e9vig is el\u00e1ll. Ha azonban a zab k\u00fclseje, illata megv\u00e1ltozik, vagy molyok vagy m\u00e1s k\u00e1rtev\u0151k ker\u00fclnek bele, akkor jobb, ha kidobod, \u00e9s \u00fajat veszel. <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>A csomagol\u00e1son fel van t\u00fcntetve a<strong> lej\u00e1rati id\u0151<\/strong>. A szavatoss\u00e1gi id\u0151 lej\u00e1rta azonban nem jelenti azt, hogy az \u00e9lelmiszert ki kell dobni. A zab e d\u00e1tum ut\u00e1n is fogyaszthat\u00f3, ha j\u00f3l t\u00e1rolj\u00e1k. Ha nem l\u00e1tsz rajta semmilyen v\u00e1ltoz\u00e1st, nem kell f\u00e9lni a fogyaszt\u00e1s\u00e1t\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9lelmiszerek t\u00e1rol\u00e1s\u00e1r\u00f3l b\u0151vebben cikk\u00fcnkben olvashatsz:&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-kell-az-elelmiszert-megfeleloen-tarolni-hogy-a-leheto-legtovabb-tartson\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hogyan kell az \u00e9lelmiszert megfelel\u0151en t\u00e1rolni, hogy a lehet\u0151 legtov\u00e1bb tartson<\/a>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg\" alt=\"A zab t\u00e1rol\u00e1sa\" class=\"wp-image-391790\" style=\"width:843px;height:562px\" title=\"A zab t\u00e1rol\u00e1sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/13-169.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=\"Mennyi_szenhidrat_es_rost_van_a_zabban\"><\/span><strong>Mennyi sz\u00e9nhidr\u00e1t \u00e9s rost van a zabban?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>100 g zab k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>60 g \u00f6sszetett sz\u00e9nhidr\u00e1tot (poliszacharidok)<\/strong> tartalmaz. Mivel a v\u00e9rbe lassan sz\u00edv\u00f3dok fel, <strong>hosszabb ideig tel\u00edt el<\/strong>&nbsp;\u00e9s&nbsp;<strong>k\u00e9s\u0151bb jelentkezik az \u00e9hs\u00e9g\u00e9rzet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zabban jellemz\u0151en <strong>b\u00e9ta-gl\u00fck\u00e1nok<\/strong> vannak. Ez egy <strong>oldhat\u00f3 rost,<\/strong>&nbsp;amelyet az \u00fagynevezett&nbsp;<strong>prebiotikumok<\/strong> k\u00f6z\u00e9 sorolnak. A prebiotikus rostok t\u00e1pl\u00e1l\u00e9kk\u00e9nt szolg\u00e1lnak a <strong>hasznos b\u00e9lbakt\u00e9riumok<\/strong> sz\u00e1m\u00e1ra.&nbsp;Ezen k\u00edv\u00fcl a poliszacharidok a b\u00e9ta-gl\u00fck\u00e1nokkal egy\u00fctt seg\u00edtenek a&nbsp;<strong>stabil v\u00e9rcukorszint<\/strong> fenntart\u00e1s\u00e1ban&nbsp;ez\u00e1ltal sikeresen k\u00fczdenek az&nbsp;<strong>\u00e9dess\u00e9g ut\u00e1ni s\u00f3v\u00e1rg\u00e1s<\/strong> ellen. <span class=\"tadv-color\" 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<p>A zab 100 grammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl <strong>11 g rostot<\/strong>&nbsp;tartalmaz.&nbsp;<strong>Az aj\u00e1nlott napi rostbevitel 30 g. <\/strong>Egy 50 g-os adaggal az <strong>aj\u00e1nlott napi rostbevitel 18%-\u00e1t<\/strong> juttatjuk be.<\/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=\"Milyen_vitaminok_es_asvanyi_anyagok_vannak_a_zabban\"><\/span><strong>Milyen vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok vannak a zabban?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>100 g zabban az aj\u00e1nlott napi <strong><a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\"folsav (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folsav<\/a><\/strong>&nbsp;(m\u00e1s n\u00e9ven B9-vitamin) bevitel kb. 16%-a tal\u00e1lhat\u00f3 meg.&nbsp;A szervezet megfelel\u0151 n\u00f6veked\u00e9s\u00e9hez \u00e9s fejl\u0151d\u00e9s\u00e9hez elengedhetetlen, ez\u00e9rt a terhes n\u0151knek gondoskodniuk kell a megfelel\u0151 bevitelr\u0151l.&nbsp;N\u00e9h\u00e1ny m\u00e1s B-vitaminban is gazdag, p\u00e9ld\u00e1ul&nbsp;<strong>B1-vitaminban (tiamin)<\/strong>, amely pozit\u00edvan befoly\u00e1solja az idegrendszer \u00e9s a sz\u00edv m\u0171k\u00f6d\u00e9s\u00e9t. A zab tartalmaz m\u00e9g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/vitamin-e-60-kapsz-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>E-vitamint<\/strong><\/a>, amely antioxid\u00e1ns hat\u00e1s\u00fa <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>100 g zabban k\u00f6r\u00fclbel\u00fcl k\u00e9tszer annyi <strong>mang\u00e1n<\/strong> van, mint az aj\u00e1nlott napi adag, ami fontos a csontok eg\u00e9szs\u00e9g\u00e9hez. Emellett kiv\u00e1l\u00f3 <a href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k\u00e1lium-<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magn\u00e9zium- <\/strong><\/a>\u00e9s <strong><a href=\"https:\/\/gymbeam.hu\/vas-gymbeam.html\" class=\"ek-link\">vasforr\u00e1s<\/a><\/strong>.&nbsp;A k\u00e1lium \u00e9s a magn\u00e9zium hozz\u00e1j\u00e1rul az&nbsp;<strong>izmok<\/strong>&nbsp;\u00e9s&nbsp;<strong>az idegrendszer<\/strong> megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez.&nbsp;A vas biztos\u00edtja&nbsp;<strong>az oxig\u00e9nsz\u00e1ll\u00edt\u00e1st<\/strong>, r\u00e9szt vesz a&nbsp;<strong>immunrendszer<\/strong>&nbsp;m\u0171k\u00f6d\u00e9s\u00e9ben, \u00e9s fontos a&nbsp;<strong>kognit\u00edv funkci\u00f3k<\/strong>, p\u00e9ld\u00e1ul a koncentr\u00e1ci\u00f3 \u00e9s a mem\u00f3ria t\u00e1mogat\u00e1s\u00e1hoz is. A zabpehely teh\u00e1t remek uzsonna lehet egy megterhel\u0151 munkanap sor\u00e1n. <span style=\"color: #ff6600;\" class=\"tadv-color\">[1,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mennyi_a_zab_energiaerteke_es_tapanyagtartalma\"><\/span><strong>Mennyi a zab energia\u00e9rt\u00e9ke \u00e9s t\u00e1panyagtartalma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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;\">Energiatartalom (kcal\/kJ)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Feh\u00e9rje<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Zs\u00edr<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Ebb\u0151l tel\u00edtett zs\u00edrsavak<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Rost<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1499 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">55,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Tiamin (B1-vitamin)<\/center><\/th><th><p style=\"text-align: center;\">Folsav<\/p><\/th><th><p style=\"text-align: center;\">Vas<\/p><\/th><th><p style=\"text-align: center;\">Magn\u00e9zium<\/p><\/th><th><p style=\"text-align: center;\">Foszfor<\/p><\/th><th><p style=\"text-align: center;\">K\u00e1lium<\/p><\/th><th><p style=\"text-align: center;\">Mang\u00e1n<\/p><\/th><\/tr><\/thead><tbody><tr><td>0,8 mg (72 % RB\u00c9*)<\/td><td>56 \u03bcg (28 % RB\u00c9)<\/td><td>4,7 mg (33 % RB\u00c9)<\/td><td>177 mg (47 % RB\u00c9)<\/td><td>523 mg (75 % RB\u00c9)<\/td><td>429 mg (21 % RB\u00c9)<\/td><td>4,9 mg (245 % RB\u00c9)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* Napi referencia beviteli \u00e9rt\u00e9k <span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_erdemes_zabot_enni\"><\/span><strong>Mi\u00e9rt \u00e9rdemes zabot enni?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A poliszacharid- \u00e9s rosttartalomnak k\u00f6sz\u00f6nhet\u0151en a <strong>zab nagyon j\u00f3l laktat is. <\/strong><strong>A poliszacharidok<\/strong>&nbsp;jobban \u00e9s hosszabb ideig tel\u00edtenek, mint az egyszer\u0171 sz\u00e9nhidr\u00e1tok (cukrok), mivel&nbsp;<strong>lassabban em\u00e9szt\u0151dnek<\/strong>&nbsp;\u00e9s hosszabb ideig maradnak&nbsp;<strong>az em\u00e9szt\u0151rendszerben<\/strong>.&nbsp;A zabban tal\u00e1lhat\u00f3 <strong>oldhat\u00f3 rostok<\/strong> (b\u00e9ta-gl\u00fck\u00e1nok \u00e9s m\u00e1s t\u00edpus\u00fa rostok) <strong>megk\u00f6tik a vizet<\/strong> is, ami&nbsp;<strong>megn\u00f6veli a t\u00e9rfogat\u00e1t<\/strong>, \u00e9s felgyors\u00edtja a telts\u00e9g\u00e9rzet kialakul\u00e1s\u00e1t. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li>\n\n\n\n<li>Ez\u00e9rt aj\u00e1nlott \u00e9tel a zab<strong> fogy\u00f3k\u00fara alatt<\/strong>. <strong>Laktat\u00f3<\/strong> \u00e9s seg\u00edt <strong>lek\u00fczdeni<\/strong> az <strong>\u00e9hs\u00e9get<\/strong>, aminek k\u00f6sz\u00f6nhet\u0151en val\u00f3sz\u00edn\u0171leg kevesebb \u00e9telt fogsz enni, ez\u00e9rt k\u00f6nnyebben fogysz.<\/li>\n\n\n\n<li>A poliszacharidok \u00e9s a rostok biztos\u00edtj\u00e1k a zab <strong>alacsony glik\u00e9mi\u00e1s index\u00e9t<\/strong> is. Ez azt jelenti, hogy fogyaszt\u00e1suk ut\u00e1n a <strong>v\u00e9rcukorszint (glik\u00e9mia) lassan emelkedik<\/strong>. A v\u00e9rcukorszint kism\u00e9rt\u00e9k\u0171 ingadoz\u00e1sa mindenk\u00e9ppen hasznos, mert seg\u00edt az <strong>\u00e9dess\u00e9g ut\u00e1ni s\u00f3v\u00e1rg\u00e1s<\/strong> szab\u00e1lyoz\u00e1s\u00e1ban. Az energia\u00e9rzet viszont nem ingadozik olyan nagym\u00e9rt\u00e9kben. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li>\n\n\n\n<li>A glik\u00e9mi\u00e1s indexet azonban az \u00e9lelmiszer h\u0151kezel\u00e9se vagy p\u00e9ld\u00e1ul <strong>m\u00e1s t\u00e1panyagokkal val\u00f3 kombin\u00e1l\u00e1sa<\/strong> is befoly\u00e1solja. Ha a zabhoz <strong>feh\u00e9rj\u00e9ket<\/strong>,&nbsp;<strong>zs\u00edrokat<\/strong>&nbsp;\u00e9s egy m\u00e1sik&nbsp;<strong> rostforr\u00e1st<\/strong> adunk, a glik\u00e9mi\u00e1s indexe m\u00e9g alacsonyabb lesz. A <strong>zabpehely v\u00edzzel<\/strong>&nbsp;&nbsp;<strong>gyorsabban<\/strong> emeli a v\u00e9rcukrot (magasabb lesz a glik\u00e9mi\u00e1s indexe), mint p\u00e9ld\u00e1ul <strong>joghurttal<\/strong>, <strong>di\u00f3val <\/strong>\u00e9s <strong>gy\u00fcm\u00f6lccsel<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [14]<\/span><\/li>\n\n\n\n<li>Az em\u00e9szt\u0151rendszerben a b\u00e9ta-gl\u00fck\u00e1nok<strong> (oldhat\u00f3 rostok)<\/strong> <strong>g\u00e9l \u00e1llag\u00fav\u00e1<\/strong>v\u00e1lnak. Ennek k\u00f6sz\u00f6nhet\u0151en k\u00e9pesek megk\u00f6tni az epesavat, amely szerepet j\u00e1tszik a <strong>koleszterin felsz\u00edv\u00f3d\u00e1s\u00e1ban,<\/strong> \u00e9s n\u00f6veli a kiv\u00e1laszt\u00e1s\u00e1t. A zab teh\u00e1t seg\u00edthet <strong>megel\u0151zni<\/strong> a magas koleszterinszintet. Rendszeres beiktat\u00e1sa az \u00e9trendbe akkor is seg\u00edthet, ha a <strong>koleszterinszint m\u00e1r magas<\/strong>. Ebben az esetben naponta legal\u00e1bb <strong>3 g b\u00e9ta-gl\u00fck\u00e1nt <\/strong>kell fogyasztani. 100 g zab <strong>3-8 g <\/strong>b\u00e9ta-gl\u00fck\u00e1nt tartalmaz.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [2,3,4]<\/span><\/li>\n\n\n\n<li>A zabban l\u00e9v\u0151 rost <strong>prebiotikumk\u00e9nt<\/strong> szolg\u00e1l,&nbsp;azaz \u201et\u00e1pl\u00e1lja&#8221; a b\u00e9lbakt\u00e9riumokat, \u00e9s \u00edgy seg\u00edti azok szaporod\u00e1s\u00e1t, ez\u00e1ltal hozz\u00e1j\u00e1rul a&nbsp;<strong>b\u00e9lbolyhok<\/strong> jobb \u00f6sszet\u00e9tel\u00e9hez. Ez\u00e9rt is jav\u00edtja az em\u00e9szt\u00e9st \u00e9s seg\u00edt <strong>megel\u0151zni a sz\u00e9kreked\u00e9st.&nbsp;<\/strong>Az eg\u00e9szs\u00e9ges b\u00e9lmikrobi\u00f3ta pedig <strong>sz\u00e1mos betegs\u00e9g, p\u00e9ld\u00e1ul a vastagb\u00e9lr\u00e1k, a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g vagy az elh\u00edz\u00e1s megel\u0151z\u00e9s\u00e9re<\/strong> is j\u00f3. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg\" alt=\"Zab beiktat\u00e1sa az \u00e9trendbe\" class=\"wp-image-391833\" style=\"width:843px;height:563px\" title=\"Zab beiktat\u00e1sa az \u00e9trendbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_kell_elkesziteni_a_zabot\"><\/span><strong>Hogyan kell elk\u00e9sz\u00edteni a zabot?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zabnak sz\u00e1mos v\u00e1ltozata l\u00e9tezik: durva (\u0151r\u00f6letlen), <a href=\"https:\/\/gymbeam.hu\/glutenmentes-finomszemu-zabpehely-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>finom<\/strong><\/a> (\u0151r\u00f6lt), vagy <strong>zabcs\u00edra<\/strong>. Feldolgott form\u00e1ban is kaphat\u00f3 <a href=\"https:\/\/gymbeam.hu\/instant-oats-zabkasa-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>instant zabk\u00e1sa <\/strong><\/a>vagy <strong>zabliszt<\/strong> form\u00e1j\u00e1ban. A fentiek mindegyike v\u00e9gtelen\u00fcl sokf\u00e9lek\u00e9ppen elk\u00e9sz\u00edt\u0151, \u00e9s egyar\u00e1nt haszn\u00e1lhat\u00f3 <strong>\u00e9des<\/strong>&nbsp;\u00e9s&nbsp;<strong>s\u00f3s<\/strong> \u00e9telekhez.<\/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>\u00c9des receptek<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A legn\u00e9pszer\u0171bb zabb\u00f3l k\u00e9sz\u00fclt \u00e9tel egy\u00e9rtelm\u0171en a <strong>zabpehely<\/strong>. Ak\u00e1r <strong>tejjel<\/strong>, ak\u00e1r<strong>&nbsp;v\u00edzzel<\/strong> k\u00e9sz\u00edted a zabpelyhet, vagy <strong>cukrozatlan instant zabot<\/strong> k\u00e9sz\u00edtesz, nagyszer\u0171 alap reggelihez vagy egy kiad\u00f3sabb uzsonn\u00e1hoz. Nem kell felt\u00e9tlen reggelire fogyasztanod a zabpelyhet, eheted <strong>vacsor\u00e1ra,<\/strong>&nbsp;vagy lehet p\u00e9ld\u00e1ul a egy edz\u00e9s ut\u00e1ni \u00e9tkez\u00e9s.<\/li>\n\n\n\n<li>A zabot\/zabpelyhet mindig eg\u00e9sz\u00edtsd ki <strong>feh\u00e9rj\u00e9vel<\/strong>&nbsp;(<a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a>, n\u00f6v\u00e9nyi <a href=\"https:\/\/gymbeam.hu\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rje<\/a>, joghurt, t\u00far\u00f3 stb. form\u00e1j\u00e1ban), \u00e9s adj hozz\u00e1 <strong>gy\u00fcm\u00f6lcs\u00f6t<\/strong>, esetleg <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magvakat<\/a>&nbsp;vagy&nbsp;<a href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3vajat<\/a>. Ha inspir\u00e1ci\u00f3ra van sz\u00fcks\u00e9ged, kipr\u00f3b\u00e1lhatod ezt az <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-edzes-utani-magas-feherjetartalmu-zabkasa\/\" class=\"ek-link\">instant feh\u00e9rje zabk\u00e1s\u00e1t<\/a>.<\/li>\n\n\n\n<li>A zab j\u00f3l megy <strong>joghurtokhoz<\/strong> n\u00e9mi <strong>gy\u00fcm\u00f6lccsel <\/strong>\u00e9s <strong>di\u00f3f\u00e9l\u00e9kkel<\/strong>. Ha pedig v\u00e1ltozatoss\u00e1gra v\u00e1gysz, a friss gy\u00fcm\u00f6lcs\u00f6t helyettes\u00edtheted <a href=\"https:\/\/gymbeam.hu\/szaritott-gyumolcs\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fagyasztva sz\u00e1r\u00edtott<\/a> gy\u00fcm\u00f6lcs\u00f6kkel.<\/li>\n\n\n\n<li>A zabb\u00f3l k\u00e9sz\u00fclt <a href=\"https:\/\/gymbeam.hu\/feherjes-granola-csokoladeval-gymbeam.html\" target=\"_blank\" aria-label=\"granola joghurttal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola joghurttal<\/a> vagy<strong> t\u00far\u00f3val<\/strong> is keverhet\u0151.<strong> <\/strong>Ha pedig a h\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171 m\u00fczlit szereted, akkor <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-granola-dioval-es-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9kkel \u00e9s quino\u00e1val<\/a> is k\u00e9sz\u00edthetsz <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-granola-dioval-es-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granol\u00e1t<\/a>.<\/li>\n\n\n\n<li>Akiknek reggel nincs idej\u00fck, de szeretn\u00e9nek egy \u00edzletes, teljes \u00e9rt\u00e9k\u0171 reggelit k\u00e9sz\u00edteni: Pr\u00f3b\u00e1ld ki, hogy a zabot tejbe vagy joghurtba <strong>\u00e1ztatod,<\/strong> <strong>\u00e9jszak\u00e1ra a h\u0171t\u0151ben<\/strong> hagyod, \u00e9s reggel gy\u00fcm\u00f6lcs\u00f6kkel vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/mogyorovajak\/\" class=\"ek-link\">di\u00f3vajjal <\/a>\u00edzes\u00edted. K\u00f3stold meg p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kokuszos-csokis-egyejszakas-zabkasa\/\" class=\"ek-link\">k\u00f3kuszos-csokis zabk\u00e1s\u00e1t<\/a> vagy a <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egyejszakas-zabkasa-pudinggal-es-csokoladealappal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pudingos-csokol\u00e1d\u00e9s zabk\u00e1s\u00e1t<\/a>.<\/li>\n\n\n\n<li>Ha m\u00e9g t\u00f6bbet szeretn\u00e9l kihozni a zabb\u00f3l, k\u00e9sz\u00edts <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fermentalt-masnapos-zabkasa-diofelekkel-es-gyumolcsokkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ferment\u00e1lt zabk\u00e1s\u00e1t<\/a>. \u00d6ntsd le a zabot valamilyen <strong>tejes savany\u00fa itallal <\/strong>(kefir, acidofilus tej, \u00edr\u00f3 stb.), \u00e9s <strong>szobah\u0151m\u00e9rs\u00e9kleten hagyd \u00e1llni 8-12 \u00f3r\u00e1n \u00e1t<\/strong>. A zabban l\u00e9v\u0151 rostok t\u00e1pl\u00e1l\u00e9kul szolg\u00e1lnak a savany\u00fa folyad\u00e9kokban l\u00e9v\u0151 mikroorganizmusok sz\u00e1m\u00e1ra. Az erjed\u00e9s sor\u00e1n elszaporodnak, \u00e9s az eredm\u00e9ny egy t\u00e1pl\u00e1l\u00f3 \u00e9lelmiszer, amely t\u00e1mogatja az <strong>eg\u00e9szs\u00e9ges b\u00e9lmikrobi\u00f3t\u00e1t<\/strong>. Ezenk\u00edv\u00fcl az erjesztett zabpehely <strong>k\u00f6nnyebben em\u00e9szthet\u0151<\/strong>&nbsp;\u00e9s a benne l\u00e9v\u0151 t\u00e1panyagok jobban <b>hasznosulnak<\/b>.<\/li>\n\n\n\n<li>S\u00fctem\u00e9ny <strong>alapk\u00e9nt<\/strong> is haszn\u00e1lhatsz zabot vagy instant zabpelyhet. Pr\u00f3b\u00e1ld ki p\u00e9ld\u00e1ul a <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjeben-gazdag-fagylalttorta-lagy-kokuszos-kremmel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fagylalttort\u00e1t k\u00f3kuszos kr\u00e9mmel<\/a> vagy a&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-kokuszos-torta-egy-tisztesseges-adag-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u00e9s n\u00e9lk\u00fcli k\u00f3kuszos tort\u00e1t<\/a>.<\/li>\n\n\n\n<li>A zab k\u00fcl\u00f6nb\u00f6z\u0151 s\u00fctem\u00e9nyek, palacsint\u00e1k \u00e9s f\u00e1nkok <strong>t\u00e9szt\u00e1j\u00e1nak<\/strong> \u00f6sszetev\u0151jek\u00e9nt is haszn\u00e1lhat\u00f3. Ezt a <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bananos-zabos-palacsinta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1nos palacsint\u00e1t<\/a>,&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-foldimogyoros-szelet-eperdzsemmel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mogyor\u00f3ss szeletet<\/a>&nbsp;vagy&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjeben-gazdag-gyumolcsos-crumble\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gy\u00fcm\u00f6lcs\u00f6s morzs\u00e1t<\/a> biztosan im\u00e1dni fogod.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg\" alt=\"\u00c9des receptek zabb\u00f3l\" class=\"wp-image-391848\" style=\"width:843px;height:563px\" title=\"\u00c9des receptek zabb\u00f3l\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1254761412-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>S\u00f3s \u00e9telek zabb\u00f3l<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A zabot meg\u0151r\u00f6lheted (vagy haszn\u00e1lhatsz eleve \u0151r\u00f6lt zabot), \u00edgy j\u00f3 <strong>levesek \u00e9s sz\u00f3szok s\u0171r\u00edt\u00e9s\u00e9re<\/strong>.<\/li>\n\n\n\n<li>Ha <strong>keny\u00e9rs\u00fct\u00e9skor<\/strong> zabot adsz a t\u00e9szt\u00e1hoz, n\u00f6veled a keny\u00e9r t\u00e1p\u00e9rt\u00e9k\u00e9t.<\/li>\n\n\n\n<li><strong>A zabpehely<\/strong> s\u00f3s \u00e9telk\u00e9nt is nagyszer\u0171 \u00edz\u0171. Csak adj hozz\u00e1 t\u00far\u00f3t, f\u0171szern\u00f6v\u00e9nyeket \u00e9s z\u00f6lds\u00e9geket. Megpr\u00f3b\u00e1lhatod azt is, hogy reszelt sajtot olvasztasz bele a f\u0151tt zabpehelybe, \u00e9s a z\u00f6lds\u00e9gek \u00e9s f\u0171szern\u00f6v\u00e9nyek mellett egy kem\u00e9nyre f\u0151tt vagy t\u00fck\u00f6rtoj\u00e1st is tehetsz a tetej\u00e9re. Mind az \u00e9des, mind a s\u00f3s v\u00e1ltozatok eset\u00e9ben a lehet\u0151s\u00e9gek t\u00e1rh\u00e1za v\u00e9gtelen.<\/li>\n\n\n\n<li>Adhatsz zabot p\u00e9ld\u00e1ul <strong>s\u00f3s muffinokhoz, <\/strong><strong>fas\u00edrthoz <\/strong>vagy <strong>hamburgerekhez<\/strong> is.<\/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=\"Mire_erdemes_mindebbol_emlekezned\"><\/span><strong>Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zab egy\u00e9rtelm\u0171en az egyik <strong>legt\u00e1pl\u00e1l\u00f3bb gabonaf\u00e9le<\/strong>.&nbsp;Nemcsak&nbsp;<strong>vitaminokban<\/strong>&nbsp;\u00e9s&nbsp;<strong>\u00e1sv\u00e1nyi anyagokban<\/strong> gazdag, hanem tekint\u00e9lyes mennyis\u00e9g\u0171&nbsp;<strong>kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9t<\/strong>&nbsp;\u00e9s&nbsp;<strong>zs\u00edrt<\/strong>is tartalmaz.&nbsp;Magas&nbsp;<strong>rosttartalma<\/strong>&nbsp;seg\u00edt a b\u00e9lmikrobi\u00f3ta \u00f6sszet\u00e9tel\u00e9nek be\u00e1ll\u00edt\u00e1s\u00e1ban, a koleszterin- vagy v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1ban.&nbsp;Magas&nbsp;<strong>tel\u00edt\u0151k\u00e9pess\u00e9ge<\/strong> miatt mindenkinek aj\u00e1nlott beilleszteni az \u00e9trendj\u00e9be, aki&nbsp;<strong>fogyni pr\u00f3b\u00e1l<\/strong>.<\/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, ne tartsd meg magadnak, hanem oszd meg ismer\u0151seiddel.<\/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\/oats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOats\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\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A zab az egyik legt\u00e1pl\u00e1l\u00f3bb gabonaf\u00e9le. T\u00e1mogatja az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9st, seg\u00edt a fogy\u00e1sban \u00e9s befoly\u00e1solhatja a koleszterinszintet is. Ebben a cikkben tov\u00e1bbi eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kr\u0151l \u00e9s a zab egyszer\u0171 elk\u00e9sz\u00edt\u00e9si m\u00f3djair\u00f3l lesz sz\u00f3.<\/p>\n","protected":false},"author":156,"featured_media":391890,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7626,7356,7248,7471],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-396728","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-etrend-hu","10":"tag-szenhidratok","11":"tag-zabpehely","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>Zab: Milyen t\u00e1panyagokat tartalmaz \u00e9s mi\u00e9rt \u00e9rdemes beilleszteni az \u00e9trendbe - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Milyen el\u0151nyei vannak a zabnak? K\u00e9sz\u00edtsd el \u00e9desen vagy s\u00f3san, \u00e9s gazdag\u00edtsd az \u00e9trended rostokkal, k\u00f6nny\u00edtsd meg a fogy\u00e1st \u00e9s jav\u00edts az eg\u00e9szs\u00e9geden.\" \/>\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\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zab: Milyen t\u00e1panyagokat tartalmaz \u00e9s mi\u00e9rt \u00e9rdemes beilleszteni az \u00e9trendbe - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Milyen el\u0151nyei vannak a zabnak? K\u00e9sz\u00edtsd el \u00e9desen vagy s\u00f3san, \u00e9s gazdag\u00edtsd az \u00e9trended rostokkal, k\u00f6nny\u00edtsd meg a fogy\u00e1st \u00e9s jav\u00edts az eg\u00e9szs\u00e9geden.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-11T08:29:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-30T13:56:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Zab: Milyen t\u00e1panyagokat tartalmaz \u00e9s mi\u00e9rt \u00e9rdemes beilleszteni az \u00e9trendbe\",\"datePublished\":\"2022-10-11T08:29:24+00:00\",\"dateModified\":\"2024-05-30T13:56:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\"},\"wordCount\":2791,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\",\"keywords\":[\"eg\u00e9szs\u00e9g\",\"\u00e9trend\",\"sz\u00e9nhidr\u00e1tok\",\"zabpehely\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\",\"name\":\"Zab: Milyen t\u00e1panyagokat tartalmaz \u00e9s mi\u00e9rt \u00e9rdemes beilleszteni az \u00e9trendbe - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Ovesne-vlocky-FB-.png\",\"datePublished\":\"2022-10-11T08:29:24+00:00\",\"dateModified\":\"2024-05-30T13:56:39+00:00\",\"description\":\"Milyen el\u0151nyei vannak a zabnak? 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