{"id":400882,"date":"2022-11-08T17:01:46","date_gmt":"2022-11-08T16:01:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=400882"},"modified":"2024-05-29T13:44:28","modified_gmt":"2024-05-29T11:44:28","slug":"mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/","title":{"rendered":"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta?"},"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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#Mi_az_a_teszta_illetve_mi_a_kulonbseg_a_klasszikus_es_a_teljes_kiorlesu_valtozatok_kozott\" title=\"Mi az a t\u00e9szta, illetve mi a k\u00fcl\u00f6nbs\u00e9g a klasszikus \u00e9s a teljes ki\u0151rl\u00e9s\u0171 v\u00e1ltozatok k\u00f6z\u00f6tt?\">Mi az a t\u00e9szta, illetve mi a k\u00fcl\u00f6nbs\u00e9g a klasszikus \u00e9s a teljes ki\u0151rl\u00e9s\u0171 v\u00e1ltozatok k\u00f6z\u00f6tt?<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#Milyen_alternativai_leteznek_a_hagyomanyos_buzalisztbol_keszult_tesztanak\" title=\"Milyen alternat\u00edv\u00e1i l\u00e9teznek a hagyom\u00e1nyos b\u00fazalisztb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1nak?\">Milyen alternat\u00edv\u00e1i l\u00e9teznek a hagyom\u00e1nyos b\u00fazalisztb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1nak?<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#1_Teljes_kiorlesu_teszta\" title=\"1. Teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta\">1. Teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#2_Glutenmentes_verziok\" title=\"2. Glut\u00e9nmentes verzi\u00f3k\">2. Glut\u00e9nmentes verzi\u00f3k<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#3_Huvelyes_teszta\" title=\"3. H\u00fcvelyes t\u00e9szta\">3. H\u00fcvelyes t\u00e9szta<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#4_Konjac_teszta\" title=\"4. Konjac t\u00e9szta\">4. Konjac t\u00e9szta<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#Hogyan_fozz_tesztat\" title=\"Hogyan f\u0151zz t\u00e9szt\u00e1t?\">Hogyan f\u0151zz t\u00e9szt\u00e1t?<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#Mennyi_kaloriat_es_tapanyagokat_tartalmaznak_az_egyes_tesztatipusok\" title=\"Mennyi kal\u00f3ri\u00e1t \u00e9s t\u00e1panyagokat tartalmaznak az egyes t\u00e9sztat\u00edpusok?\">Mennyi kal\u00f3ri\u00e1t \u00e9s t\u00e1panyagokat tartalmaznak az egyes t\u00e9sztat\u00edpusok?<\/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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#Mi_a_konkluzio\" title=\"Mi a konkl\u00fazi\u00f3?\">Mi a konkl\u00fazi\u00f3?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nincs is klasszabb ann\u00e1l, mint amikor egy l\u00e1basba<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/tesztak\" target=\"_blank\" aria-label=\"t\u00e9szt\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e9szt\u00e1t<\/a><\/span> \u00f6ntesz, hagyod 10 percig f\u0151ni, majd \u00edzl\u00e9s szerint k\u00e9sz\u00edted el a fog\u00e1st. Tal\u00e1n \u00e9pp ez\u00e9rt annyira n\u00e9pszer\u0171 k\u00f6ret a t\u00e9szta. Azonban van ennek az eg\u00e9sznek egy h\u00e1tul\u00fct\u0151je. A klasszikus b\u00fazalisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta sajnos nem annyira t\u00e1pl\u00e1l\u00f3, mint egyes t\u00e1rsai. Mivel helyettes\u00edtsd a hagyom\u00e1nyos t\u00e9szt\u00e1t, hogy ugyanolyan finom recepteket kapj? A mai cikkben elmondjuk.<\/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=\"Mi_az_a_teszta_illetve_mi_a_kulonbseg_a_klasszikus_es_a_teljes_kiorlesu_valtozatok_kozott\"><\/span><strong>Mi az a t\u00e9szta, illetve mi a k\u00fcl\u00f6nbs\u00e9g a klasszikus \u00e9s a teljes ki\u0151rl\u00e9s\u0171 v\u00e1ltozatok k\u00f6z\u00f6tt?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bev\u00e1s\u00e1rl\u00e1skor a legt\u00f6bb ember a klasszikus feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt verzi\u00f3t v\u00e1lasztja, melynek f\u0151 oka a mindenki sz\u00e1m\u00e1ra megfelel\u0151 \u00edzvil\u00e1ga \u00e9s alacsony \u00e1ra. Ez a d\u00f6nt\u00e9s viszont nem t\u00fal szerencs\u00e9s, ugyanis a sima t\u00e9szt\u00e1ban <strong>szinte alig van t\u00e1panyag.<\/strong> Feh\u00e9r lisztb\u0151l k\u00e9sz\u00fcl, mely feldolgoz\u00e1sa sor\u00e1n elvesz\u00edti <strong>legfontosabb r\u00e9szei<\/strong>t &#8211; a <strong>korp\u00e1t<\/strong> \u00e9s a <strong>cs\u00edr\u00e1t.<\/strong> Ilyenkor csup\u00e1n a f\u0151leg <strong>sz\u00e9nhidr\u00e1tokb\u00f3l<\/strong> \u00e1ll\u00f3 <strong>endospermiumot<\/strong> (a mag bels\u0151 r\u00e9sz\u00e9t) \u0151rlik meg, melyben az\u00e9rt akad valamennyi feh\u00e9rje, rost \u00e9s egy\u00e9b t\u00e1panyagok is, csak kisebb mennyis\u00e9gben. A klasszikus t\u00e9szta ugyan felt\u00f6lt <strong>energi\u00e1val,<\/strong> de megvonja t\u0151led a gabon\u00e1ban eredetileg megtal\u00e1lhat\u00f3 <strong>rostokat, vitaminokat \u00e9s egy\u00e9b bioakt\u00edv anyagokat.<\/strong> R\u00e1ad\u00e1sul, glut\u00e9nt is tartalmaz, vagyis glut\u00e9n\u00e9rz\u00e9kenyek tilos a fogyaszt\u00e1sa. Nekik mindenk\u00e9pp musz\u00e1j m\u00e1s alternat\u00edv\u00e1k ut\u00e1n n\u00e9zni.<span style=\"color: #ff6600\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00e9szt\u00e1t v\u00e1s\u00e1rolsz, <strong>toj\u00e1sos \u00e9s toj\u00e1s n\u00e9lk\u00fcli verzi\u00f3k<\/strong> k\u00f6z\u00fcl v\u00e1logathatsz, el\u0151bbinek term\u00e9szetesen magasabb a zs\u00edrtartalma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g toj\u00e1s n\u00e9lk\u00fcli, b\u00fazalisztb\u0151l k\u00e9sz\u00fclt nyers t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_alternativai_leteznek_a_hagyomanyos_buzalisztbol_keszult_tesztanak\"><\/span><strong>Milyen alternat\u00edv\u00e1i l\u00e9teznek a hagyom\u00e1nyos b\u00fazalisztb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1nak?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha nem szeretn\u00e9d, hogy az \u00e9trendedben a t\u00e9szta csup\u00e1n energia- \u00e9s sz\u00e9nhidr\u00e1tforr\u00e1s legyen, hanem k\u00fcl\u00f6nb\u00f6z\u0151 <strong>rostokra, vitaminokra<\/strong> \u00e9s m\u00e1s <strong>mikrot\u00e1panyagokra<\/strong> is f\u00e1j a fogad, pr\u00f3b\u00e1lkozz m\u00e1s t\u00e9sztaf\u00e9l\u00e9kkel. Sz\u00e1mos opci\u00f3 l\u00e9tezik, egyesek m\u00e9g a glut\u00e9nmentes \u00e9trendbe is passzolnak.<\/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_Teljes_kiorlesu_teszta\"><\/span><strong>1. Teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ez a t\u00edpus a<strong> teljes ki\u0151rl\u00e9s\u0171 gabona<\/strong> \u0151rl\u00e9s\u00e9vel el\u0151\u00e1ll\u00edtott teljes ki\u0151rl\u00e9s\u0171 lisztb\u0151l k\u00e9sz\u00fcl \u00e9s a feh\u00e9r liszttel ellent\u00e9tben term\u00e9szetes m\u00f3don tartalmazza a<strong> korp\u00e1t \u00e9s a cs\u00edr\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A korp\u00e1nak k\u00f6sz\u00f6nhet\u0151en a teljes ki\u0151rl\u00e9s\u0171 liszt megtartja eredeti<strong> rost, vas, cink, magn\u00e9zium, B- \u00e9s E-vitamin<\/strong> tartalm\u00e1t, tov\u00e1bb\u00e1 tele van <strong>bioakt\u00edv anyagokkal<\/strong> pl. karotinoidokkal.<\/li>\n\n\n\n<li><strong>Zs\u00edrtartalma<\/strong> (eg\u00e9szs\u00e9ges<strong> tel\u00edtetlen zs\u00edrsavak<\/strong> form\u00e1j\u00e1ban) a <strong>cs\u00edra<\/strong> miatt magasabb \u00e9s t\u00f6bbek k\u00f6zt t\u00f6bb benne <strong>a B-vitamin<\/strong> \u00e9s a<strong> szel\u00e9n<\/strong> is. <span style=\"color: #ff6600\">[23,24]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta rosttartalma <strong>2-3-szor<\/strong> <strong>nagyobb<\/strong>, mint a klasszikus\u00e9. M\u00edg 100 g <strong>teljes ki\u0151rl\u00e9s\u0171<\/strong> nyers t\u00e9szt\u00e1ban kb. <strong>9 g rost<\/strong> tal\u00e1lhat\u00f3, ugyanekkora mennyis\u00e9g\u0171 <strong>feh\u00e9r<\/strong> lisztes verzi\u00f3ban csak <strong>3,2 g.<\/strong> A rost aj\u00e1nlott napi bevitele egy\u00e9bk\u00e9nt <strong>25 g<\/strong>.<span style=\"color: #ff6600\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A teljes ki\u0151rl\u00e9s\u0171 teh\u00e1t <strong>sokkal t\u00e1pl\u00e1l\u00f3bb<\/strong>, magasabb rosttartalm\u00e1nak h\u00e1la pedig <strong>laktat\u00f3bb<\/strong> is. Mindemellett, kicsit feldobhatod vele az \u00e9trendedet \u00e9s <strong>k\u00f6nnyebben fogyhatsz.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g teljes ki\u0151rl\u00e9s\u0171 lisztb\u0151l k\u00e9sz\u00fclt nyers t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>356 kcal<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>64 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>14 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2.9 g<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9 g<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A piacon t\u00f6bb f\u00e9le gabon\u00e1b\u00f3l k\u00e9sz\u00fclt term\u00e9kek \u00e9rhet\u0151k el:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-buzateszta-mix-country-life.html\" target=\"_blank\" aria-label=\"teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/tesztak\" target=\"_blank\" aria-label=\"teljes ki\u0151rl\u00e9s\u0171 t\u00f6nk\u00f6ly t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teljes ki\u0151rl\u00e9s\u0171 t\u00f6nk\u00f6ly t\u00e9szta<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-rozs-fusilli-teszta-country-life.html\" target=\"_blank\" aria-label=\"rozs t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rozs t\u00e9szta<\/a><\/span><\/li>\n\n\n\n<li>teljes ki\u0151rl\u00e9s\u0171 \u00e1rpalisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindazon\u00e1ltal, az eml\u00edtett gabonaf\u00e9l\u00e9kb\u0151l k\u00e9sz\u00fclt lisztek mind tartalmaznak <strong>glut\u00e9nt.<\/strong> A liszt- \u00e9s glut\u00e9n\u00e9rz\u00e9kenyeknek ez\u00e1ltal m\u00e1s altenat\u00edv\u00e1kat javasolunk.<\/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\/08\/iStock-1200415029-1124x749.jpg\" alt=\"A teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta legjobb fajt\u00e1i\" class=\"wp-image-390888\" style=\"width:843px;height:562px\" title=\"A teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta legjobb fajt\u00e1i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/iStock-1200415029-2048x1365.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_Glutenmentes_verziok\"><\/span><strong>2. Glut\u00e9nmentes verzi\u00f3k<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha valaki <strong>glut\u00e9nmentes \u00e9trendet<\/strong> k\u00f6vet, egyik t\u00e9szta sem megfelel\u0151 v\u00e1laszt\u00e1s sz\u00e1m\u00e1ra a most felsoroltak k\u00f6z\u00fcl. Ez azonban nem azt jelenti, hogy \u0151k nem engedhetnek meg magunknak egy mennyei <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csoben-sult-teszta-paradicsom-szosszal-es-sajtkereggel\/\" target=\"_blank\" aria-label=\"rakott t\u00e9szt\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rakott t\u00e9szt\u00e1t<\/a><\/span> vagy valamilyen \u00edzletes <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-magas-feherjetartalmu-teszta-kremes-borsoszosszal\/\" target=\"_blank\" aria-label=\"m\u00e1rt\u00e1ssal le\u00f6nt\u00f6tt finoms\u00e1got. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1rt\u00e1ssal le\u00f6nt\u00f6tt finoms\u00e1got.<\/a><\/span> Csup\u00e1n le kell v\u00e1ltaniuk a glut\u00e9nt tartalmaz\u00f3 t\u00e9szt\u00e1t glut\u00e9nmentesre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Persze, az eml\u00edtett alternat\u00edv\u00e1k nem csak a szigor\u00fa, glut\u00e9nmentes \u00e9trend k\u00f6vet\u0151inek j\u00f6hetnek j\u00f3l, hanem azok <strong>di\u00e9t\u00e1j\u00e1t is megbolond\u00edthatj\u00e1k<\/strong> kicsit, akiknek k\u00fczdelmes a glut\u00e9n megem\u00e9szt\u00e9se. Term\u00e9szetesan a teljesen eg\u00e9szs\u00e9ges emberek is adhatnak egy es\u00e9lyt ezeknek az \u00fajdons\u00e1goknak. Mivel kicsit k\u00fcl\u00f6nb\u00f6z\u0151 az \u00edz\u00fck \u00e9s az \u00e1llaguk, mindenki \u00e9trendj\u00e9be sz\u00ednt hoznak.<\/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>1. Hajdina t\u00e9szta<\/strong><\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/hajdina\" target=\"_blank\" aria-label=\"hajdina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hajdina<\/a><\/strong><\/span> az \u00fan. <strong>\u00e1lgabon\u00e1k<\/strong> csoportj\u00e1ba tartozik. Kiv\u00e1l\u00f3 <strong>B-vitamin, cink, r\u00e9z, magn\u00e9zium \u00e9s vasforr\u00e1s.<\/strong> &nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hajdina \u00e9s a hajdina t\u00e9szt\u00e1k nagy mennyis\u00e9gben tartalmaznak <strong>rostot<\/strong>, melynek nagy r\u00e9sze az <strong>ellen\u00e1ll\u00f3 kem\u00e9ny\u00edt\u0151.<\/strong> Az ellen\u00e1ll\u00f3 rost t\u00e1pl\u00e1lja a b\u00e9lbakt\u00e9riumokat, ennek eredm\u00e9nyek\u00e9pp <strong>r\u00f6vid sz\u00e9nl\u00e1nc\u00fa zs\u00edrsavak<\/strong> k\u00e9pz\u0151dnek, melyek a k\u00e9s\u0151bbiekben a b\u00e9lbolyhok sejtjeit t\u00e1pl\u00e1lj\u00e1k, egy\u00fattal pedig meg\u00f3v\u00e1j\u00e1k az em\u00e9szt\u0151rendszert \u00e9s az eg\u00e9szs\u00e9get.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A nagy mennyis\u00e9g\u0171 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/rutin-kapszula-gymbeam.html\" target=\"_blank\" aria-label=\"rutin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rutin<\/a><\/span> nev\u0171 bioflavonoid is jellemz\u0151 a hajdin\u00e1ra. Ez az anyag gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1sokkal rendelkezik, antioxid\u00e1nsk\u00e9nt funkcion\u00e1l \u00e9s k\u00f6zben tesz az erek rugalmass\u00e1g\u00e1\u00e9rt \u00e9s eg\u00e9szs\u00e9g\u00e9\u00e9rt. <span style=\"color: #ff6600\" class=\"tadv-color\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A hajdina t\u00e9szta desszertk\u00e9nt is szuper\u00fcl meg\u00e1llja a hely\u00e9t, hiszen isteni finom <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3val<\/a>, alm\u00e1val, magvakkal \u00e9s fah\u00e9jjal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers hajdina t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Kukorica t\u00e9szta<\/strong><\/h3>\n\n\n\n<p>Az \u00f6sszes glut\u00e9nmentes t\u00e9szta k\u00f6z\u00fcl tal\u00e1n ez hasonl\u00edt a legjobban a klasszikus t\u00e9szt\u00e1ra. Az \u00e1llaga \u00e9s kellemes \u00edze is arra eml\u00e9keztet. A kukorica <strong>k\u00e1liumban, valamint C- \u00e9s B-vitaminban<\/strong> gazdag. Emellett, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/beta-karotin-gymbeam.html\" target=\"_blank\" aria-label=\"b\u00e9ta karotint (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e9ta karotint<\/a><\/strong><\/span> \u00e9s <span style=\"color: #ff6600\"><strong><a aria-label=\"luteint (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/lutein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">luteint<\/a><\/strong><\/span> is tartalmaz, melyek t\u00f6bbek k\u00f6zt a szem eg\u00e9szs\u00e9g\u00e9t t\u00e1mogat\u00f3 antioxid\u00e1nsok. 100 g kukorica t\u00e9szt\u00e1ban egy\u00e9bk\u00e9nt 11 g <strong>rost<\/strong> tal\u00e1lhat\u00f3, azaz kiv\u00e1l\u00f3 rostforr\u00e1s is. <span style=\"color: #ff6600\">[1,12,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers kukorica t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th>Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th>Feh\u00e9rje<\/th><th>Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td>361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td>7.8 g<\/td><td>2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Rizst\u00e9szta<\/strong><\/h3>\n\n\n\n<p>A rizst\u00e9szta sz\u00e1mos \u00e1zsiai fog\u00e1s alapj\u00e1t k\u00e9pzi, ugyanis neutr\u00e1lis \u00edze miatt sz\u00e1mos m\u00e1s \u00e9lelmiszerrel kombin\u00e1lhat\u00f3. R\u00e1ad\u00e1sul, borzaszt\u00f3 k\u00f6nnyen elk\u00e9sz\u00edthet\u0151. El\u00e9g, ha forr\u00e1sban l\u00e9v\u0151 v\u00edzbe teszed \u00e9s p\u00e1r perc alatt el is k\u00e9sz\u00fcl a k\u00f6reted.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9r rizsben alig vannak <strong>rostok, \u00e1sv\u00e1nyi anyagok \u00e9s vitaminok.<\/strong> A rosttartalma m\u00e9g a sima b\u00fazalisztn\u00e9l is alacsonyabb. A rizs feldolgoz\u00e1sa sor\u00e1n a rizszsem h\u00e9j\u00e1t elt\u00e1vol\u00edtj\u00e1k \u00e9s csak az <strong>\u00f6sszetett sz\u00e9nhidr\u00e1tokban<\/strong> d\u00fas k\u00f6z\u00e9ps\u0151 r\u00e9sze marad meg a gabon\u00e1nak. A rizst\u00e9szt\u00e1ban &#8211; a rizshez hasonl\u00f3an &#8211; alacsony mennyis\u00e9gben van csak jelen a t\u00f6bbi t\u00e1panyag. <span style=\"color: #ff6600\">[12,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindazon\u00e1ltal, a <strong>k\u00f6nnyen em\u00e9szthet\u0151s\u00e9g<\/strong> nagy el\u0151nye. A rizs \u00e9s \u00edgy a rizst\u00e9szta is azon kev\u00e9s \u00e9lelmiszerek egyike, melyet em\u00e9szt\u00e9si gondok eset\u00e9n is fogyaszthatsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers rizst\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th>Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"37876,37870,37858,53080,37864,53185,36460,36481,50044,36844,36466\" ><\/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=\"3_Huvelyes_teszta\"><\/span><strong>3. H\u00fcvelyes t\u00e9szta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A legt\u00f6bb orsz\u00e1g t\u00e1pl\u00e1lkoz\u00e1si tan\u00e1csad\u00f3i egyet\u00e9rtenek abban, hogy <strong>hetente legal\u00e1bb k\u00e9tszer kellene valamilyen h\u00fcvelyest<\/strong> fogyasztani (egy adag nagyj\u00e1b\u00f3l akkora legyen, mint az <strong>\u00f6kl\u00f6d<\/strong>). Els\u0151 pillant\u00e1sra ez nem t\u0171nhet nagy falatnak, sokan m\u00e9gsem tudj\u00e1k betartani ezt a tan\u00e1csot. A gond ott kezd\u0151dik, hogy a legt\u00f6bben nem tudj\u00e1k megfelel\u0151en elk\u00e9sz\u00edteni \u00e9s f\u0171szerezni a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" aria-label=\"h\u00fcvelyeseket (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyeseket<\/a><\/span>, valamint gondoskodni r\u00f3la, hogy ne okozzanak kellemetlen g\u00e1zokat.<\/p>\n\n\n\n<p>Az em\u00e9szt\u00e9si gondokat nagyban seg\u00edthet megoldani, ha f\u0151z\u00e9s el\u0151tt <strong>be\u00e1ztatjuk<\/strong> a v\u00e1lasztott h\u00fcvelyest, hiszen \u00edgy kimossuk bel\u0151le a <strong>puffad\u00e1st<\/strong> okoz\u00f3 anyagokat. Ezt k\u00f6vet\u0151en \u00e9rdemes megszabadulni az elhaszn\u00e1lt v\u00edzt\u0151l. Ha azonban olyan h\u00fcvelyest keresel, ami term\u00e9szet\u00e9n\u00e9l fogva nem g\u00e1zos\u00edt annyira, akkor az a<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/tesztak\/lencse\" target=\"_blank\" aria-label=\"v\u00f6r\u00f6slencse. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00f6r\u00f6slencse.<\/a><\/span><\/p>\n\n\n\n<p>A <strong>konzerv<\/strong> vagy <strong>steriliz\u00e1lt h\u00fcvelyesek<\/strong>, pl. a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-csicseriborso-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"csicseribors\u00f3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3<\/a><\/span> vagy a<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/bio-fekete-bab-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"bab (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bab<\/a>,<\/span> megk\u00f6nny\u00edthetik az \u00e9letedet, ugyanis t\u00e1lal\u00e1s el\u0151tt nem kell megf\u0151zn\u00f6d \u0151ket.<\/p>\n\n\n\n<p>Arra is k\u00f6nnyen m\u00f3dot lehet tal\u00e1lni, ha nincs recepted. \u00dclj le kicsit a Google el\u00e9 \u00e9s hidd el, hamarosan m\u00e1r annyi <span style=\"color: #ff6600\"><a aria-label=\"\u00f6tlet (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00f6tlet<\/a><\/span> lesz a fejedben, hogy h\u00f3napokig el\u00e9g lesz. Viszont, ha egyszer\u0171en nem szereted a h\u00fcvelyeseket vagy makacs m\u00f3don \u00e1ll\u00edtod, hogy nem b\u00edrod \u0151ket megenni, <span style=\"color: #ff6600\">t\u00e9szta<\/span> form\u00e1j\u00e1ban is beviheted \u0151ket. Probl\u00e9ma megoldva, hiszen \u00edgy mindenki fogyaszthat h\u00fcvelyeseket, akinek hi\u00e1nyoznak az \u00e9trendj\u00e9b\u0151l.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg\" alt=\"A h\u00fcvelyesb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1k el\u0151nyei\" class=\"wp-image-390921\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/8W3A3633-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>1. Feh\u00e9rj\u00e9ben gazdag h\u00fcvelyesek<\/strong><\/h3>\n\n\n\n<p>A gabon\u00e1val ellent\u00e9tben a h\u00fcvelyeseket <strong>feh\u00e9rjek\u00e9nt<\/strong> tartj\u00e1k sz\u00e1mon. Azt azonban ne felejtsd el, hogy a n\u00f6v\u00e9nyi forr\u00e1sb\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rje <strong>nem elegend\u0151<\/strong>, hiszen <strong>nem tartalmaznak eleget minden <a href=\"https:\/\/gymbeam.hu\/eaa\" target=\"_blank\" aria-label=\"esszenci\u00e1lis aminosavb\u00f3l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esszenci\u00e1lis aminosavb\u00f3l<\/a> (EAA).<\/strong> A feh\u00e9rjel\u00e1ncok <strong>aminosavakb\u00f3l<\/strong> \u00e1llnak, az esszenci\u00e1lis aminosavakat azonban a test <strong>nem k\u00e9pes \u00f6n\u00e1ll\u00f3an l\u00e9trehozni,<\/strong> ez\u00e9rt <strong>t\u00e1pl\u00e1l\u00e9kkal<\/strong> kell bevigy\u00fck \u0151ket.<\/p>\n\n\n\n<p>A legfontosabb viszont az, hogy a h\u00fcvelyeseket jobb aminosav spektrum\u00fa gabon\u00e1kkal eg\u00e9sz\u00edtsd ki. Ha azt\u00e1n sajtot, h\u00fast vagy valamilyen h\u00fashelyettes\u00edt\u0151t is a t\u00e1ny\u00e9rodra pakolsz, az \u00e9teled tele lesz feh\u00e9rj\u00e9vel.<\/p>\n\n\n\n<p>Ha tov\u00e1bbi tippek \u00e9rdekelnek a n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokkal kapcsolatban olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" target=\"_blank\" aria-label=\"Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rje forr\u00e1sok \u00e9s mi\u00e9rt \u00e9rdemes belecsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe?  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rje forr\u00e1sok \u00e9s mi\u00e9rt \u00e9rdemes belecsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe?<\/strong><\/span> <\/a>c. cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. A legjobb rostforr\u00e1sok k\u00f6z\u00e9 tartoznak<\/strong><\/h3>\n\n\n\n<p>A h\u00fcvelyesekben t\u00f6bb a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" aria-label=\"rost (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rost<\/a><\/span>, mint a z\u00f6lds\u00e9gekben, a gy\u00fcm\u00f6lcs\u00f6kben vagy a teljes \u00e9rt\u00e9k\u0171<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/gabonapelyhek-kasak-es-muzlik\" target=\"_blank\" aria-label=\"gabon\u00e1kban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gabon\u00e1kban<\/a><\/span>. 100 g nyers bors\u00f3 pl. 13 g rostot tartalmaz. A h\u00fcvelyesekb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1k is tartj\u00e1k ezt az \u00e9rt\u00e9ket, 100 g nyers <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-borsoteszta-fusilli-vanavita.html\" target=\"_blank\" aria-label=\"bors\u00f3 t\u00e9szt\u00e1ban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bors\u00f3 t\u00e9szt\u00e1ban<\/a><\/span> ugyanis kb. 14 g rost tal\u00e1lhat\u00f3. Ellenben 100 g r\u00e9p\u00e1ban mind\u00f6ssze 3 g rost van.<\/p>\n\n\n\n<p>A h\u00fcvelyesek \u00e9s a h\u00fcvelyesekb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1k jelent\u0151sen <strong>n\u00f6velik az \u00e9trendben a rostok mennyis\u00e9g\u00e9t.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A rost elengedhetetlen az <strong>em\u00e9szt\u0151rendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez.<\/strong> Nem csak a m\u00e1r eml\u00edtett b\u00e9lmozg\u00e1st seg\u00edti el\u0151, hanem t\u00e1pl\u00e1l\u00e9kk\u00e9nt szolg\u00e1l a b\u00e9lrendszerben l\u00e9v\u0151 bakt\u00e9riumok sz\u00e1m\u00e1ra. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<p>A h\u00fcvelyesek fogyaszt\u00e1sa <strong>jobb koleszterin \u00e9rt\u00e9kekkel, alacsonyabb v\u00e9rnyom\u00e1ssal,<\/strong> 2-es t\u00edpus\u00fa cukorbetegs\u00e9g eset\u00e9n <strong>alacsonyabb v\u00e9rcukorszinttel<\/strong> \u00e9s tov\u00e1bbi eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kkel j\u00e1r. Az \u00f6sszes eml\u00edtett pozit\u00edvum a magas <strong>rost<\/strong>tartalomnak k\u00f6sz\u00f6nhet\u0151. R\u00e1ad\u00e1sul, a rostok <strong>eltel\u00edtenek<\/strong>, ez\u00e1ltal seg\u00edtenek <strong>szinten tartani<\/strong> vagy <strong>cs\u00f6kkenteni a tests\u00falyodat.<\/strong><span style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Milyen h\u00fcvelyesekb\u0151l k\u00e9sz\u00edtenek fogyaszt\u00e1sra alkalmas t\u00e9szt\u00e1t?<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Csicseribors\u00f3 t\u00e9szta<\/strong><\/h4>\n\n\n\n<p>A garbanzo babk\u00e9nt is emlegetett <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csicseriborso\/\" class=\"ek-link\">csicseribors\u00f3<\/a> remek <strong>folsavforr\u00e1s<\/strong> (100 g nyers csicseribors\u00f3 az aj\u00e1nlott napi bevitel 370%-\u00e1t tartalmazza). Az eml\u00edtett t\u00e1panyagnak p\u00f3tolhatatlan helye van a sz\u00f6vetek \u00e9s a DNS k\u00e9pz\u0151d\u00e9s\u00e9ben, illetve az idegrendszer fejl\u0151d\u00e9s\u00e9ben is. A csicseribors\u00f3 ezen fel\u00fcl <strong>r\u00e9zben, mang\u00e1nban, vasban, foszforban, k\u00e1liumban, magn\u00e9ziumban \u00e9s tel\u00edtetlen zs\u00edrsavakban<\/strong> is gazdag. M\u00e1s h\u00fcvelyesekkel ellent\u00e9tben, nagy mennyis\u00e9gben tartalmaz esszenci\u00e1lis aminosavakat is. <a href=\"https:\/\/www.zotero.org\/google-docs\/?b3Pak7\">[8]<\/a><\/p>\n\n\n\n<p>Az agy \u00e9s az izmok k\u00f6z\u00f6tti inform\u00e1ci\u00f3 \u00e1tvitelhez sz\u00fcks\u00e9ges<a href=\"https:\/\/gymbeam.hu\/kolin-bitartarat-gymbeam.html\" target=\"_blank\" aria-label=\" kolinban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">kolinban<\/span><\/a> is b\u0151velkedik, illetve a zs\u00edranyagcser\u00e9ben is fontos szerepet j\u00e1tszik.<span style=\"color: #ff6600\"> [4,14,15]<\/span><\/p>\n\n\n\n<p>A csicseribors\u00f3 \u00e9s a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/tesztak\/csicseriborso\" target=\"_blank\" aria-label=\"csicseribors\u00f3 t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3 t\u00e9szta<\/a><\/span><strong> magas oldhat\u00f3 rosttartalma<\/strong> (nagy r\u00e9sze <strong>raffin\u00f3z<\/strong>) miatt pozit\u00edvan hat a <strong>b\u00e9lmikrobi\u00f3ta<\/strong> m\u0171k\u00f6d\u00e9s\u00e9re. Ez a t\u00edpus\u00fa rost t\u00e1pl\u00e1lja a m\u00e1r eml\u00edtett b\u00e9lbakt\u00e9riumokat, melyek hat\u00e1ssal vannak az immunrendszerre, az em\u00e9szt\u0151rendszer eg\u00e9szs\u00e9g\u00e9re stb. <a href=\"https:\/\/www.zotero.org\/google-docs\/?0aLHCX\" class=\"ek-link\"><span class=\"tadv-color\">[3]<\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers csicseribors\u00f3 t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Lencset\u00e9szta<\/strong><\/h4>\n\n\n\n<p>A legt\u00f6bb lencst\u00e9szta<strong> <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/voroslencse\/\" class=\"ek-link\">v\u00f6r\u00f6slencs\u00e9b\u0151l<\/a><\/strong> k\u00e9sz\u00fcl, melyet minim\u00e1lis puffad\u00e1st okoz\u00f3 hat\u00e1sa jellemzi. Az \u00f6sszes h\u00fcvelyes k\u00f6z\u00fcl a lencs\u00e9ben van a legt\u00f6bb <span style=\"color: #ff6600\"><strong><a aria-label=\"vas (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/vas\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vas<\/a><\/strong><\/span>, ak\u00e1r <strong>k\u00e9tszer-h\u00e1romszor t\u00f6bb<\/strong>, mint a t\u00f6bbiben. Ez az inform\u00e1ci\u00f3 rendk\u00edv\u00fcl fontos lehet a veget\u00e1ri\u00e1nusoknak \u00e9s a veg\u00e1noknak \u00e9s azoknak, akiknek gondjuk akad az elegend\u0151 mennyis\u00e9g\u0171 vas napi bevitel\u00e9vel. Azonban a n\u00f6v\u00e9nyi forr\u00e1sokb\u00f3l (\u00fan. <strong>non-hem vasat<\/strong> tartalmaznak) sz\u00e1rmaz\u00f3 vas felsz\u00edv\u00f3d\u00e1sa nem annyira j\u00f3, mint a <strong>hem vasat<\/strong> tartalmaz\u00f3 \u00e1llati eredet\u0171ek\u00e9. Azzal mondjuk megk\u00f6nny\u00edtheted a felsz\u00edv\u00f3d\u00e1st, ha a vasat tartalmaz\u00f3 n\u00f6v\u00e9nyi forr\u00e1sokat<span style=\"color: #ff6600\"><strong> <a aria-label=\"C-vitamin (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/c-vitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">C-vitamin<\/a><\/strong><\/span> tartalm\u00fa \u00e9telekkel vagy vas tartalm\u00fa <strong>\u00e1llati<\/strong> forr\u00e1sokkal (h\u00fas, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">hal<\/a>, toj\u00e1s) kombin\u00e1lod. <span class=\"tadv-color\" style=\"color: #ff6600\">[6,19]<\/span><\/p>\n\n\n\n<p>Ha p\u00e9ld\u00e1ul a<span style=\"color: #ff6600\"> <a aria-label=\"lencset\u00e9szt\u00e1dhoz (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-lentil-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lencset\u00e9szt\u00e1dhoz<\/a><\/span> C-vitaminban d\u00fas <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9get <\/a>adsz, fokozhatod a vas felsz\u00edv\u00f3d\u00e1s\u00e1t. A fog\u00e1sodat k\u00e9sz\u00edtsd el mondjuk a legt\u00f6bb C-vitamint tartalmaz\u00f3 bell paprik\u00e1val vagy inspir\u00e1l\u00f3dj <span style=\"color: #ff6600\"><a aria-label=\"lencset\u00e9szta kr\u00e9mes paradicsomsz\u00f3ssza (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lencseteszta-kremes-paradicsomszosszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lencset\u00e9szta kr\u00e9mes paradicsomsz\u00f3ssza<\/a>l<\/span> c. recept\u00fcnkkel.<\/p>\n\n\n\n<p>A lencse szint\u00e9n nagyszer\u0171 <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\"folsavforr\u00e1s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folsavforr\u00e1s<\/a><\/strong><\/span>, valamint<strong> tiaminban<\/strong> (B1), <strong>r\u00e9zben, mang\u00e1nban<\/strong>, egy\u00e9b \u00e1sv\u00e1nyi anyagokban \u00e9s vitaminokban is gazdag.<\/p>\n\n\n\n<p>M\u00e1s h\u00fcvelyesek mellett a lencs\u00e9ben van a legt\u00f6bb <strong>polifenol.<\/strong> Ezek a bioakt\u00edv anyagok antioxid\u00e1nsok, antibakteri\u00e1lisok, gyullad\u00e1scs\u00f6kkent\u0151k \u00e9s j\u00f3 hat\u00e1ssal vannak az eg\u00e9szs\u00e9gre. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers lencset\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Bors\u00f3 t\u00e9szta<\/strong><\/h4>\n\n\n\n<p>A bors\u00f3 szint\u00e9n csod\u00e1s<strong> thiamin (B1-vitamin)<\/strong> \u00e9s m\u00e1s B-vitaminok forr\u00e1sa. 100 g nyers bors\u00f3ban a tiamin aj\u00e1nlott napi bevitel\u00e9nek 70%-a megtal\u00e1lhat\u00f3. Ez a vitamin sz\u00e1mos olyan enzim elengedhetetlen r\u00e9sz\u00e9t k\u00e9pzi, melyek r\u00e9szt vesznek a sejtek energia \u00e1talak\u00edt\u00e1s\u00e1ban. A bors\u00f3 \u00e9s a <a href=\"https:\/\/gymbeam.hu\/tesztak\/borso-165865\" target=\"_blank\" aria-label=\"bors\u00f3 t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bors\u00f3 t\u00e9szta<\/a> egy\u00e9bk\u00e9nt <strong>mang\u00e1nban, <span style=\"color: #ff6600\"><a aria-label=\"K-vitaminban (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egyeb-vitaminok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K-vitaminban<\/a>,<\/span> k\u00e1liumban, foszforban \u00e9s <span style=\"color: #ff6600\"><a aria-label=\"magn\u00e9ziumban (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9ziumban<\/a><\/span><\/strong> is d\u00fas.&nbsp;<a href=\"https:\/\/www.zotero.org\/google-docs\/?LJ9453\" class=\"ek-link\"><span class=\"tadv-color\">[5]<\/span><\/a><\/p>\n\n\n\n<p>M\u00e1s h\u00fcvelyesb\u0151l t\u00e9szt\u00e1hoz hasonl\u00f3an a bors\u00f3 t\u00e9szta is tele van <strong>feh\u00e9rj\u00e9vel<\/strong> \u00e9s t\u00f6k\u00e9letes alapk\u00e9nt szolg\u00e1l egy h\u00fasmentes fog\u00e1shoz. Kombin\u00e1lhatod z\u00f6lds\u00e9gekkel \u00e9s joghurttal vagy elk\u00e9sz\u00edthetsz egy teljesen n\u00f6v\u00e9nyi v\u00e1ltozatot <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tofu-hu\/\" class=\"ek-link\">tofuval<\/a> vagy valamilyen h\u00fashelyettes\u00edt\u0151vel. \u00d6tletet nyerhetsz <span style=\"color: #ff6600\"><a aria-label=\"magas feh\u00e9rjetartalm\u00fa t\u00e9szta kr\u00e9mes bors\u00f3 sz\u00f3sszal recept\u00fcnkb\u0151l (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-magas-feherjetartalmu-teszta-kremes-borsoszosszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magas feh\u00e9rjetartalm\u00fa t\u00e9szta kr\u00e9mes bors\u00f3 sz\u00f3sszal recept\u00fcnkb\u0151l<\/a><\/span> is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers bors\u00f3 t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Protein t\u00e9szta<\/strong><\/h4>\n\n\n\n<p>A piacon rengeteg olyan t\u00e9szt\u00e1t tal\u00e1lhatsz, melynek az alapja <strong>feh\u00e9rj\u00e9vel d\u00fas\u00edtott<\/strong> gabona vagy h\u00fcvelyes. Amennyiben kombin\u00e1lod a <a href=\"https:\/\/gymbeam.hu\/complete-high-protein-pasta-green-apotheke.html\" target=\"_blank\" aria-label=\"gabon\u00e1t, a h\u00fcvelyest  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">gabon\u00e1t, a h\u00fcvelyest<\/span> <\/a>\u00e9s a <span style=\"color: #ff6600\">h\u00fcvelyes feh\u00e9rj\u00e9t<\/span> <strong>feh\u00e9rj\u00e9ben gazdagabb<\/strong> k\u00f6retet (12 g feh\u00e9rje 60 g-ban) \u00e9s jobb aminosav ar\u00e1nyokat kapsz. Ha <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" aria-label=\"h\u00fcvelyes feh\u00e9rj\u00e9vel d\u00fas\u00edtott h\u00fcvelyes t\u00e9szt\u00e1ra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyes feh\u00e9rj\u00e9vel d\u00fas\u00edtott h\u00fcvelyes t\u00e9szt\u00e1ra<\/a> <span style=\"color: #000000\">esik a v\u00e1laszt\u00e1sod<\/span><\/span>, egy (60 g nyers t\u00e9szta) adaggal sim\u00e1n bevihetsz<strong> <span style=\"color: #ff6600\">20 g feh\u00e9rj\u00e9t.<\/span> <\/strong>Semmik\u00e9pp se feledkezz meg azonban a c\u00edmke ellen\u0151rz\u00e9s\u00e9r\u0151l, mert a hozz\u00e1adott feh\u00e9rje mennyis\u00e9ge minden term\u00e9kben v\u00e1ltozhat.<\/p>\n\n\n\n<p><strong>Inspir\u00e1l\u00f3dj az al\u00e1bbi t\u00e1pl\u00e1l\u00f3 receptekkel \u00e9s t\u00f6ltsd fel az \u00e9trendedet h\u00fcvelyesekkel \u00e9s feh\u00e9rj\u00e9kkel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tesztasalata-kesudioontettel\/\" target=\"_blank\" aria-label=\"T\u00e9sztasal\u00e1ta kesudi\u00f3 \u00f6ntettel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">T\u00e9sztasal\u00e1ta kesudi\u00f3 \u00f6ntettel<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tempeh-stroganoff-feherjes-tesztaval\/\" target=\"_blank\" aria-label=\"Tempeh stroganoff feh\u00e9rj\u00e9s t\u00e9szt\u00e1val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh stroganoff feh\u00e9rj\u00e9s t\u00e9szt\u00e1val<\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers protein t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\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\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Konjac_teszta\"><\/span><strong>4. Konjac t\u00e9szta<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ez a t\u00e9sztat\u00edpus lehet a legmegfelel\u0151bb v\u00e1laszt\u00e1s fogy\u00f3k\u00fara eset\u00e9n. Mi\u00e9rt? Ha megn\u00e9zed a <a href=\"https:\/\/gymbeam.hu\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" aria-label=\"Konjac t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Konjac t\u00e9szta<\/a> \u00f6sszet\u00e9tel\u00e9t \u00e9s t\u00e1panyagc\u00edmk\u00e9j\u00e9t, biztosan meglep\u0151dsz majd, hogy <strong>mennyire kev\u00e9s energi\u00e1t<\/strong> (7 kcal\/100 g) \u00e9s <strong>z\u00e9r\u00f3 sz\u00e9nhidr\u00e1tot<\/strong> tartalmaz. Ez nem egy l\u00e9gb\u0151l kapott csoda, hanem egy <strong>v\u00edzb\u00f3l<\/strong> \u00e9s a konjac gy\u00f6k\u00e9rben megtal\u00e1lhat\u00f3 <strong>gl\u00fckomann\u00e1nk\u00e9nt<\/strong> ismert, rostb\u00f3l k\u00e9sz\u00fclt \u00e9tel. A konjac \u00c1zsi\u00e1b\u00f3l ered \u00e9s f\u0151k\u00e9nt gl\u00fckomann\u00e1nb\u00f3l \u00e1ll.<\/p>\n\n\n\n<p>A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/glukomannan-gymbeam.html\" target=\"_blank\" aria-label=\"gl\u00fckomann\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gl\u00fckomann\u00e1n<\/a><\/span> egy <strong>oldhat\u00f3 rost<\/strong>, mely<strong> felsz\u00edvja a vizet,<\/strong> \u00edgy hat\u00e9konyan eltel\u00edt,<strong> lelass\u00edtja a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1s\u00e1t<\/strong> a v\u00e9rbe \u00e9s <strong>t\u00e1pl\u00e1l\u00e9kk\u00e9nt szolg\u00e1l a b\u00e9lbakt\u00e9riumok sz\u00e1m\u00e1ra.<\/strong> A gl\u00fckomann\u00e1n v\u00edzmegk\u00f6t\u0151 k\u00e9pess\u00e9g\u00e9t a t\u00e9sztagy\u00e1rt\u00e1s sor\u00e1n is felhaszn\u00e1lj\u00e1k, ugyanis t\u00f6bb, mint 90%-a<strong> v\u00edzb\u0151<\/strong>l \u00e1ll. <a href=\"https:\/\/www.zotero.org\/google-docs\/?ym06in\" class=\"ek-link\"><span class=\"tadv-color\">[22]<\/span><\/a><\/p>\n\n\n\n<p>\u00c9rdemes beiktatnod a di\u00e9t\u00e1dba a konjac t\u00e9szt\u00e1t, ha cs\u00f6kkenteni akarod az energiabeviteledet \u00e9s fogyni szeretn\u00e9l. Ebben a t\u00e9szt\u00e1ban <strong>nincs sz\u00e9nhidr\u00e1t, elhanyagolhat\u00f3 az energia\u00e9rt\u00e9ke<\/strong> \u00e9s <strong>rosttartalma<\/strong> miatt szuper\u00fcl eltel\u00edt.<\/p>\n\n\n\n<p>K\u00e9sz\u00edtsd el p\u00e9ld\u00e1ul <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bolognai-szosz-alacsony-kaloriatartalmu-tesztaval\/\" target=\"_blank\" aria-label=\"bolognai m\u00e1rt\u00e1ssal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bolognai m\u00e1rt\u00e1ssal<\/a><\/span> \u00e9s csekkold magad, hogy mennyire kir\u00e1ly v\u00e1laszt\u00e1s!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\"><strong>100 g nyers konjac t\u00e9szta energia- \u00e9s t\u00e1panyag \u00e9rt\u00e9kei:<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Energia\u00e9rt\u00e9k<\/th><th>Sz\u00e9nhidr\u00e1t<\/th><th>Feh\u00e9rje<\/th><th><strong>Zs\u00edrok<\/strong><\/th><th>Rost<\/th><\/tr><\/thead><tbody><tr><td>7 kcal<\/td><td><\/td><td><\/td><td><\/td><td>2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_fozz_tesztat\"><\/span><strong>Hogyan f\u0151zz t\u00e9szt\u00e1t?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A t\u00e9szta <strong>egyszer\u0171<\/strong> \u00e9s <strong>gyors elk\u00e9sz\u00edt\u00e9se<\/strong> miatt is annyira kecseget\u0151. Csak forrald fel a vizet \u00e9s f\u0151zd a <strong>csomagol\u00e1son<\/strong> megjel\u00f6lt ideig. Mindazon\u00e1ltal, minden t\u00edpusnak m\u00e1s a f\u0151z\u00e9si ideje, sz\u00f3val ne hagyd ki a csomagol\u00e1s elolvas\u00e1s\u00e1t. A legt\u00f6bb fajta m\u00e9gis 10 percen bel\u00fcl k\u00e9sz. Ha elk\u00e9sz\u00fclt, \u00f6ntsd le r\u00f3la a vizet, mosd \u00e1t, hogy ne ragadjon \u00e9s m\u00e1r meg is van a t\u00e1pl\u00e1l\u00f3 fog\u00e1sod alapja.<\/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_kaloriat_es_tapanyagokat_tartalmaznak_az_egyes_tesztatipusok\"><\/span><strong>Mennyi kal\u00f3ri\u00e1t \u00e9s t\u00e1panyagokat tartalmaznak az egyes t\u00e9sztat\u00edpusok?<\/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\">T\u00e9szta<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energia\u00e9rt\u00e9k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/th><th class=\"has-text-align-center\" data-align=\"center\">Rost<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Feh\u00e9r b\u00fazaliszt<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Teljes ki\u0151rl\u00e9s\u0171 b\u00fazaliszt<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rozs<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">324 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">68.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Hajdina<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">354 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">78.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kukorica<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">361 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Rizs<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">83.2 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.4 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Csicseribors\u00f3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><strong>Bors\u00f3<\/strong><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">336 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><strong>V\u00f6r\u00f6slencse t\u00e9szta<\/strong><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><strong>Konjac<\/strong><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">7 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[14,21]<\/span><\/figcaption><\/figure>\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_konkluzio\"><\/span><strong>Mi a konkl\u00fazi\u00f3?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A klasszikus, feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta egy \u00edzletes \u00e9s k\u00f6zkedvelt k\u00f6ret, de t\u00e1panyag aligha tal\u00e1lhat\u00f3 benne. Persze, <strong>nem k\u00f6telez\u0151 megvonni magadt\u00f3l<\/strong> ezt a finoms\u00e1got \u00e9s elt\u00e1vol\u00edtani a di\u00e9t\u00e1db\u00f3l, viszont sokkal jobban teszel vele az eg\u00e9szs\u00e9gednek, ha valamilyen <strong>t\u00e1panyagokban d\u00fasabb alternat\u00edv\u00e1ra<\/strong> v\u00e1ltod. A<strong> teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta<\/strong> p\u00e9ld\u00e1ul sokkal t\u00f6bb <strong>rosttal \u00e9s mikrot\u00e1panyaggal<\/strong> t\u00f6lt fel.<\/p>\n\n\n\n<p><strong>H\u00fcvelyesekb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1kkal<\/strong> t\u00f6bb <strong>rostot, mikrot\u00e1panyagot \u00e9s feh\u00e9rj\u00e9t<\/strong> csemp\u00e9szhetsz az \u00e9trendedbe. Ha <strong>glut\u00e9nmentes<\/strong> alternat\u00edv\u00e1ra van sz\u00fcks\u00e9ged vagy szeretn\u00e9l <strong>v\u00e1ltozatosabban \u00e9tkezni<\/strong>, t\u00f6bb <strong>glut\u00e9nmentes opci\u00f3<\/strong> \u00e1ll a rendelkez\u00e9sedre. Ha a <strong>fogy\u00e1s<\/strong> a c\u00e9lod, minden t\u00e9szta, amir\u0151l besz\u00e9lt\u00fcnk t\u00f6k\u00e9letes lehet, m\u00e9g a <strong>konjac<\/strong> t\u00e9szta is.<\/p>\n\n\n\n<p>Ha tanult\u00e1l \u00fajat a cikkb\u0151l, ne tartsd magadban, ink\u00e1bb oszd meg a bar\u00e1taiddal is.<\/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\/pasta\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPasta\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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>Szeretn\u00e9d a klasszikus, b\u00fazalisztb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1t valami t\u00e1pl\u00e1l\u00f3bbal helyettes\u00edteni, de nem tudod, hogy csin\u00e1ld? Mai cikk\u00fcnkben bemutatunk p\u00e1r t\u00e9sztaf\u00e9l\u00e9t, melyek megold\u00e1st ny\u00fajthatnak erre a probl\u00e9m\u00e1ra.<\/p>\n","protected":false},"author":156,"featured_media":390841,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6972,6672,7356,6324],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-400882","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-alacsony-kaloriatartalmu-etelek","9":"tag-etrend","10":"tag-etrend-hu","11":"tag-teszta","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>Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi az a t\u00e9szta \u00e9s milyen t\u00edpusai l\u00e9teznek? Helyettes\u00edtsd a klasszikus verzi\u00f3t teljes ki\u0151rl\u00e9s\u0171vel vagy h\u00fcvelyesb\u0151l k\u00e9sz\u00fclttel \u00e9s t\u00f6ltsd fel az \u00e9trendedet rosttal, feh\u00e9rj\u00e9vel \u00e9s vitaminokkal.\" \/>\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\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mi az a t\u00e9szta \u00e9s milyen t\u00edpusai l\u00e9teznek? Helyettes\u00edtsd a klasszikus verzi\u00f3t teljes ki\u0151rl\u00e9s\u0171vel vagy h\u00fcvelyesb\u0151l k\u00e9sz\u00fclttel \u00e9s t\u00f6ltsd fel az \u00e9trendedet rosttal, feh\u00e9rj\u00e9vel \u00e9s vitaminokkal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-08T16:01:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T11:44:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-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=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta?\",\"datePublished\":\"2022-11-08T16:01:46+00:00\",\"dateModified\":\"2024-05-29T11:44:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\"},\"wordCount\":3546,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png\",\"keywords\":[\"alacsony kal\u00f3riatartalm\u00fa \u00e9telek\",\"\u00e9trend\",\"\u00e9trend\",\"t\u00e9szta\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\",\"name\":\"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png\",\"datePublished\":\"2022-11-08T16:01:46+00:00\",\"dateModified\":\"2024-05-29T11:44:28+00:00\",\"description\":\"Mi az a t\u00e9szta \u00e9s milyen t\u00edpusai l\u00e9teznek? Helyettes\u00edtsd a klasszikus verzi\u00f3t teljes ki\u0151rl\u00e9s\u0171vel vagy h\u00fcvelyesb\u0151l k\u00e9sz\u00fclttel \u00e9s t\u00f6ltsd fel az \u00e9trendedet rosttal, feh\u00e9rj\u00e9vel \u00e9s vitaminokkal.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Ako nahradi\u0165 be\u017en\u00e9 p\u0161eni\u010dn\u00e9 cestoviny?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta? - GymBeam Blog","description":"Mi az a t\u00e9szta \u00e9s milyen t\u00edpusai l\u00e9teznek? Helyettes\u00edtsd a klasszikus verzi\u00f3t teljes ki\u0151rl\u00e9s\u0171vel vagy h\u00fcvelyesb\u0151l k\u00e9sz\u00fclttel \u00e9s t\u00f6ltsd fel az \u00e9trendedet rosttal, feh\u00e9rj\u00e9vel \u00e9s vitaminokkal.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/","og_type":"article","og_title":"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta? - GymBeam Blog","og_description":"Mi az a t\u00e9szta \u00e9s milyen t\u00edpusai l\u00e9teznek? Helyettes\u00edtsd a klasszikus verzi\u00f3t teljes ki\u0151rl\u00e9s\u0171vel vagy h\u00fcvelyesb\u0151l k\u00e9sz\u00fclttel \u00e9s t\u00f6ltsd fel az \u00e9trendedet rosttal, feh\u00e9rj\u00e9vel \u00e9s vitaminokkal.","og_url":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/","og_site_name":"GymBeam Blog","article_published_time":"2022-11-08T16:01:46+00:00","article_modified_time":"2024-05-29T11:44:28+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta?","datePublished":"2022-11-08T16:01:46+00:00","dateModified":"2024-05-29T11:44:28+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/"},"wordCount":3546,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png","keywords":["alacsony kal\u00f3riatartalm\u00fa \u00e9telek","\u00e9trend","\u00e9trend","t\u00e9szta"],"articleSection":["Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/","url":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/","name":"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png","datePublished":"2022-11-08T16:01:46+00:00","dateModified":"2024-05-29T11:44:28+00:00","description":"Mi az a t\u00e9szta \u00e9s milyen t\u00edpusai l\u00e9teznek? Helyettes\u00edtsd a klasszikus verzi\u00f3t teljes ki\u0151rl\u00e9s\u0171vel vagy h\u00fcvelyesb\u0151l k\u00e9sz\u00fclttel \u00e9s t\u00f6ltsd fel az \u00e9trendedet rosttal, feh\u00e9rj\u00e9vel \u00e9s vitaminokkal.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/lusteniny-FB-.png","width":1200,"height":628,"caption":"Ako nahradi\u0165 be\u017en\u00e9 p\u0161eni\u010dn\u00e9 cestoviny?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/400882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=400882"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/400882\/revisions"}],"predecessor-version":[{"id":572875,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/400882\/revisions\/572875"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/390841"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=400882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=400882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=400882"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=400882"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=400882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}