{"id":410292,"date":"2022-12-20T08:36:04","date_gmt":"2022-12-20T07:36:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=410292"},"modified":"2024-05-30T14:15:54","modified_gmt":"2024-05-30T12:15:54","slug":"10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/","title":{"rendered":"10 tipp, hogy \u00e9lvezd a kar\u00e1csonyt, mik\u00f6zben form\u00e1ban maradsz"},"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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#Elkerulhetetlen_a_sulygyarapodas_a_karacsonyi_unnepek_alatt\" title=\"Elker\u00fclhetetlen a s\u00falygyarapod\u00e1s a kar\u00e1csonyi \u00fcnnepek alatt?\">Elker\u00fclhetetlen a s\u00falygyarapod\u00e1s a kar\u00e1csonyi \u00fcnnepek alatt?<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#Hogyan_maradj_formaban_karacsonykor\" title=\"Hogyan maradj form\u00e1ban kar\u00e1csonykor?\">Hogyan maradj form\u00e1ban kar\u00e1csonykor?<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#1_Probalj_meg_minel_tobb_karacsony_elotti_szokast_megtartani\" title=\"1. Pr\u00f3b\u00e1lj meg min\u00e9l t\u00f6bb kar\u00e1csony el\u0151tti szok\u00e1st megtartani\">1. Pr\u00f3b\u00e1lj meg min\u00e9l t\u00f6bb kar\u00e1csony el\u0151tti szok\u00e1st megtartani<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#2_Figyelj_oda_az_etelek_mennyisegere_es_az_adagok_meretere\" title=\"2. Figyelj oda az \u00e9telek mennyis\u00e9g\u00e9re \u00e9s az adagok m\u00e9ret\u00e9re\">2. Figyelj oda az \u00e9telek mennyis\u00e9g\u00e9re \u00e9s az adagok m\u00e9ret\u00e9re<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#3_Ne_feledkezz_meg_a_feherjerol\" title=\"3. Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l\">3. Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#4_Fogyassz_elegendo_rostot\" title=\"4. Fogyassz elegend\u0151 rostot\">4. Fogyassz elegend\u0151 rostot<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#5_Korlatozd_a_csipegetest_es_a_vegtelen_nassolast\" title=\"5. Korl\u00e1tozd a csipeget\u00e9st \u00e9s a v\u00e9gtelen nassol\u00e1st\">5. Korl\u00e1tozd a csipeget\u00e9st \u00e9s a v\u00e9gtelen nassol\u00e1st<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#6_Csak_azokkal_a_finomsagokkal_kenyeztesd_magad_amelyek_megerik\" title=\"6. Csak azokkal a finoms\u00e1gokkal k\u00e9nyeztesd magad, amelyek meg\u00e9rik\">6. Csak azokkal a finoms\u00e1gokkal k\u00e9nyeztesd magad, amelyek meg\u00e9rik<\/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\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#7_Ugyelj_a_kaloriakra_az_italokban\" title=\"7. \u00dcgyelj a kal\u00f3ri\u00e1kra az italokban\">7. \u00dcgyelj a kal\u00f3ri\u00e1kra az italokban<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#8_Allitsa_be_a_hagyomanyos_recepteket\" title=\"8. \u00c1ll\u00edtsa be a hagyom\u00e1nyos recepteket\">8. \u00c1ll\u00edtsa be a hagyom\u00e1nyos recepteket<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#9_Legy_aktiv\" title=\"9. L\u00e9gy akt\u00edv\">9. L\u00e9gy akt\u00edv<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#10_Ne_torekedj_a_tokeletes_etrendre\" title=\"10. Ne t\u00f6rekedj a t\u00f6k\u00e9letes \u00e9trendre\">10. Ne t\u00f6rekedj a t\u00f6k\u00e9letes \u00e9trendre<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-hogy-elvezd-a-karacsonyt-mikozben-formaban-maradsz\/#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>Hamarosan itt van az \u00e9v legjobban v\u00e1rt \u00fcnnepe, jav\u00e1ban zajlanak a kar\u00e1csonyi v\u00e1s\u00e1rok a finoms\u00e1gok v\u00e9gtelen k\u00edn\u00e1lat\u00e1val, a konyh\u00e1k pedig fokozatosan megtelnek s\u00fctivel \u00e9s toj\u00e1slik\u0151rrel. Sokan azonban tartanak a kar\u00e1csony \u00e9s \u00faj\u00e9v k\u00f6z\u00f6tti kritikus n\u00e9h\u00e1ny napt\u00f3l. Mi van, ha megint nem tudsz uralkodni magadon? Mi van, ha minden eddigi er\u0151fesz\u00edt\u00e9sedet elrontod, \u00e9s h\u00edzni fogsz? Ezek az aggodalmak teljesen \u00e9rthet\u0151ek. Hiszen minden sarkon ott lapulnak a finoms\u00e1gok, amelyeket eg\u00e9sz \u00e9vben \u00fagy v\u00e1rtunk. De a j\u00f3 h\u00edr az, hogy nem kell lemondani r\u00f3luk, \u00e9s nagyon k\u00f6nny\u0171 form\u00e1ban maradni. A mai cikkben el\u00e1ruljuk, hogy hogyan.<\/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=\"Elkerulhetetlen_a_sulygyarapodas_a_karacsonyi_unnepek_alatt\"><\/span>Elker\u00fclhetetlen a s\u00falygyarapod\u00e1s a kar\u00e1csonyi \u00fcnnepek alatt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kar\u00e1csony el\u0151tt sokaknak olyan horror forgat\u00f3k\u00f6nyvek j\u00e1rnak a fej\u00fckben, amelyekben m\u00e1r csak a kar\u00e1csonyi vacsora mellett els\u00e9t\u00e1lva is <strong>legal\u00e1bb 10 kg testzs\u00edrt<\/strong> h\u00edznak. Ezek a f\u00e9lelmek azonban viszonylag elt\u00falzottak. A kar\u00e1csony \u00e9s a szilveszter k\u00f6z\u00f6tti rettegett n\u00e9h\u00e1ny nap t\u00fal r\u00f6vid id\u0151 ahhoz, hogy n\u00e9h\u00e1ny kar\u00e1csonyi finoms\u00e1g ekkora s\u00falygyarapod\u00e1st okozzon. Val\u00f3j\u00e1ban ez szinte lehetetlen. Mert ahhoz, hogy 10 kg zs\u00edrt h\u00edzz, legal\u00e1bb 77 000 kcal-t kellene fogyasztanod. Ez az energiamennyis\u00e9g p\u00e9ld\u00e1ul 14,5 kg csokol\u00e1d\u00e9ban vagy 136 kg alm\u00e1ban tal\u00e1lhat\u00f3 meg. K\u00fcl\u00f6nb\u00f6z\u0151 tanulm\u00e1nyok szerint a s\u00falygyarapod\u00e1s \u00e1ltal\u00e1ban csak <strong>0,5-1 kg<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a m\u00e9rleg magasabb sz\u00e1mot mutat, az m\u00e9g nem jelenti azt, hogy a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/miert-mutat-a-merleg-magasabb-szamot-es-az-miert-nem-zsirt-jelent\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">testzs\u00edrod gyarapodott<\/a>. A tests\u00faly f\u00fcgg&nbsp;<strong>a belek aktu\u00e1lis tartalm\u00e1t\u00f3l,<\/strong> a&nbsp;<b>menstru\u00e1ci\u00f3s ciklus f\u00e1zis\u00e1t\u00f3l \u00e9s<\/b>&nbsp;<strong>a tests\u00faly m\u00e9r\u00e9s\u00e9nek id\u0151pontj\u00e1t\u00f3l is<\/strong>. <strong>A s\u00falyv\u00e1ltoz\u00e1st az izmokban l\u00e9v\u0151 glikog\u00e9n<\/strong>&nbsp;k\u00e9szletek k\u00fcl\u00f6nb\u00f6z\u0151 m\u00e9rt\u00e9ke is okozza, amelyek egy gazdag sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9tkez\u00e9s ut\u00e1n megn\u00f6vekednek, amely n\u00f6veli az izmok s\u00faly\u00e1t. Egy gramm glikog\u00e9n&nbsp;<strong>kb. 3 g vizet&nbsp;<\/strong>k\u00f6t meg.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10, 11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azonban teljesen \u201ekar\u00e1csonyi \u00fczemm\u00f3dra\u201d v\u00e1ltunk, amikor napkelt\u00e9t\u0151l napnyugt\u00e1ig esz\u00fcnk, \u00e9s az egyetlen testmozg\u00e1s, amelyet v\u00e9gz\u00fcnk, a h\u0171t\u0151 \u00e9s a t\u00e9v\u00e9 k\u00f6z\u00f6tti s\u00e9ta, a m\u00e9rlegen l\u00e1that\u00f3 sz\u00e1m v\u00e1ltoz\u00e1sa jelent\u0151sebb lehet. Viszont az eml\u00edtett 10 kg-ot tov\u00e1bbra sem \u00e9rhetj\u00fck el.\n<\/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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg\" alt=\"Kar\u00e1csonyi h\u00edz\u00e1s\" class=\"wp-image-408163\" style=\"width:843px;height:563px\" title=\"Kar\u00e1csonyi h\u00edz\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1069684816-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ugyanakkor azt is figyelembe kell venni, hogy a kar\u00e1csonyi lakom\u00e1k id\u0151szaka nem kar\u00e1csony napj\u00e1n kezd\u0151dik. <span class=\"goog-text-highlight\">Ha <\/span><strong><span class=\"goog-text-highlight\">val\u00f3ban 5-10 kg-mal t\u00f6bbet mutat a m\u00e9rleg,<\/span><\/strong><span class=\"goog-text-highlight\"> mint legut\u00f3bbi m\u00e9r\u00e9skor, akkor nagyon val\u00f3sz\u00edn\u0171, hogy a s\u00falygyarapod\u00e1s m\u00e1r akkor elkezd\u0151d\u00f6tt, amikor az els\u0151 kar\u00e1csonyi f\u00e9nyek \u00e9s csoki Mikul\u00e1sok megjelentek a boltokban. <\/span>Vagy val\u00f3sz\u00edn\u0171leg m\u00e9g kor\u00e1bban. Ez azt jelenti, hogy a s\u00falyt\u00f6bblet fokozatosan, t\u00f6bb h\u00e9t vagy h\u00f3nap alatt gyarapodott. V\u00e9gs\u0151 soron ez azt jelenti, hogy nem annyira <strong>a kar\u00e1csony napja \u00e9s az \u00faj\u00e9v k\u00f6z\u00f6tt elk\u00f6vetett apr\u00f3 hib\u00e1k sz\u00e1m\u00edtanak,<\/strong>&nbsp;hanem <strong>az, hogy az eg\u00e9sz \u00e9v sor\u00e1n hogyan \u00e9tkezel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sokak sz\u00e1m\u00e1ra a kar\u00e1csony el\u0151tti id\u0151szak \u00e9ppen az eg\u00e9sz \u00e9vben v\u00e1rt \u00e9telek, a k\u00fcl\u00f6nf\u00e9le kar\u00e1csonyi t\u00e1rsas\u00e1gi esem\u00e9nyek \u00e9s a kevesebb fizikai aktivit\u00e1s miatt cs\u00faszik ki az ir\u00e1ny\u00edt\u00e1suk al\u00f3l. B\u00e1r gyakran \u00e9szre sem veszed, t\u00f6bb \u00e9telt fogyasztasz, ugyanakkor kevesebbet mozogsz.<\/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\">Mely helyzetek a legkritikusabbak?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gyakrabban <strong>tal\u00e1lkozol a bar\u00e1taiddal<\/strong>, <strong>t\u00f6bb <\/strong><strong>kar\u00e1csonyi partira, <\/strong>&nbsp;<strong>kar\u00e1csonyi v\u00e1s\u00e1rra<\/strong> \u00e9s hasonl\u00f3 rendezv\u00e9nyekre l\u00e1togatsz el, ahol sok&nbsp;<strong>finom \u00e9tel<\/strong>&nbsp;\u00e9s&nbsp;<strong>ital<\/strong>&nbsp;v\u00e1r r\u00e1d.<\/li>\n\n\n\n<li>Mind a kamra, mind a h\u0171t\u0151szekr\u00e9ny hirtelen m\u00e1sk\u00e9pp n\u00e9z ki, \u00e9s tele van <strong>\u00fcnnepi \u00e9telekkel \u00e9s finoms\u00e1gokkal<\/strong>.<\/li>\n\n\n\n<li>Jelent\u0151sen megv\u00e1ltoztatod az \u00e9telek v\u00e1laszt\u00e9k\u00e1t, \u00e9s sok napi \u00e9tkez\u00e9s valamilyen kar\u00e1csonyi k\u00fcl\u00f6nlegess\u00e9gb\u0151l \u00e1ll.<\/li>\n\n\n\n<li>Sok id\u0151t t\u00f6ltesz <strong>a t\u00e9v\u00e9 el\u0151tt \u00fclve<\/strong>, kar\u00e1csonyi filmeket \u00e9s mes\u00e9ket n\u00e9zel.<\/li>\n\n\n\n<li>Az \u00fcnnepek alatt nem m\u00e9sz dolgozni, \u00e9s hi\u00e1nyzik a megszokott <strong>mozg\u00e1s.<\/strong><\/li>\n\n\n\n<li>Sokat pihensz, ez\u00e9rt gyakran kevesebb h\u00e1zimunk\u00e1t is v\u00e9gzel, amely egy\u00e9bk\u00e9nt a heti testedz\u00e9s norm\u00e1lis r\u00e9sze lenne.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban a fent eml\u00edtett pontok egyike sem&nbsp;<strong>mondhat\u00f3 rossznak, <\/strong>\u00e9s&nbsp;nem kell ezeket a helyzeteket teljes m\u00e9rt\u00e9kben elker\u00fcln\u00f6d.&nbsp;<strong>A pihen\u00e9s, a csal\u00e1ddal t\u00f6lt\u00f6tt id\u0151 \u00e9s a j\u00f3 \u00e9telek a kar\u00e1csony szinonim\u00e1i<\/strong>. Ha azonban tiszt\u00e1ban vagy azzal, hogy az \u00fcnnepek alatt hajlamosabb vagy v\u00e1ltoztatni a szok\u00e1saidon, \u00e9s szeretn\u00e9d elker\u00fclni, hogy kar\u00e1csony ut\u00e1n fogy\u00f3k\u00far\u00e1znod kelljen, akkor \u00e9rdemes \u00e1tgondolnod, hogy hol lehetne kisebb, f\u00e1jdalommentes v\u00e1ltoztat\u00e1sokat v\u00e9grehajtani. Az eredm\u00e9ny min\u0151s\u00e9gi kar\u00e1csonyi id\u0151t\u00f6lt\u00e9s, valamint egy v\u00e1ltozatlan sz\u00e1m a m\u00e9rlegen lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha jobban \u00e9rdekel a kar\u00e1csony \u00e9s a s\u00falygyarapod\u00e1s t\u00e9m\u00e1ja, akkor olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hizhatsz-ot-kilot-karacsony-alatt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>H\u00edzhatsz \u00f6t kil\u00f3t kar\u00e1csony alatt?<\/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\/12\/iStock-1185468427-1124x749.jpg\" alt=\"Hogyan ne h\u00edzzunk kar\u00e1csony alatt?\" class=\"wp-image-408193\" style=\"width:843px;height:562px\" title=\"Hogyan ne h\u00edzzunk kar\u00e1csony alatt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1185468427-2048x1365.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=\"Hogyan_maradj_formaban_karacsonykor\"><\/span>Hogyan maradj form\u00e1ban kar\u00e1csonykor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Probalj_meg_minel_tobb_karacsony_elotti_szokast_megtartani\"><\/span>1. Pr\u00f3b\u00e1lj meg min\u00e9l t\u00f6bb kar\u00e1csony el\u0151tti szok\u00e1st megtartani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy kis kisikl\u00e1s a szok\u00e1sos rutinb\u00f3l az \u00fcnnepek r\u00e9sze, \u00e9s ez \u00edgy van rendj\u00e9n. Ha azonban az \u00e9trended ellen\u0151rizhetetlen hull\u00e1mvas\u00fatt\u00e1 v\u00e1lik, az val\u00f3sz\u00edn\u0171leg s\u00falygyarapod\u00e1shoz vezet. \u00c9ppen ez\u00e9rt el\u0151ny\u00f6s, ha megtartod az&nbsp;<strong>\u00e9trended n\u00e9h\u00e1ny alappill\u00e9r\u00e9t,<\/strong> \u00e9s csak sz\u00f3rv\u00e1nyosan \u00e9lvezed a kar\u00e1csonyi finoms\u00e1gokat.<\/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\">Mire kell \u00fcgyelni az \u00fcnnepek alatt is?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Minden megfelel\u0151 \u00e9trend alapja a&nbsp;rendszeress\u00e9g<\/strong>. Ak\u00e1r naponta n\u00e9gyszer vagy hatszor szokt\u00e1l \u00e9tkezni, c\u00e9lszer\u0171 betartani az \u00e9tkez\u00e9sek gyakoris\u00e1g\u00e1t \u00e9s id\u0151beli eloszl\u00e1s\u00e1t. Ha t\u00fals\u00e1gosan korl\u00e1tozod magadat az \u00e9telek mennyis\u00e9g\u00e9t tekintve, hogy \u201eteret hagyj\u201d valamilyen \u00fcnnepi k\u00fcl\u00f6nlegess\u00e9gnek, elk\u00e9pzelhet\u0151, hogy k\u00e9s\u0151bb nem fogod tudni visszafogni magadat. Ebben az esetben nagy val\u00f3sz\u00edn\u0171s\u00e9ggel <strong>t\u00falz\u00e1sba viszed<\/strong> majd az \u00e9tel mennyis\u00e9g\u00e9t. Ha viszont hozz\u00e1adod a napi \u00e9tkez\u00e9sek sz\u00e1m\u00e1hoz, akkor nagyon k\u00f6nnyen <strong>t\u00fal sok energi\u00e1t<\/strong> vihetsz be.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n\n\n\n<li><strong>Az \u00fcnnepek alatt is \u00fcgyelj az \u00e9tkez\u00e9sek \u00f6sszet\u00e9tel\u00e9re<\/strong>. Minden f\u0151\u00e9tkez\u00e9snek <strong><a href=\"https:\/\/gymbeam.hu\/blog\/szenhidratok-tipusok-forrasok-emesztes-a-szervezetben-betoltott-szerepuk-es-megfelelo-beviteluk\/\" target=\"_blank\" aria-label=\"\u00f6sszetett sz\u00e9nhidr\u00e1tot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00f6sszetett sz\u00e9nhidr\u00e1tot<\/a><\/strong>, <strong>feh\u00e9rj\u00e9t<\/strong>, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/zsirok-amelyek-artanak-es-amelyek-a-hasznodra-valnak-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zs\u00edrt<\/strong><\/a> \u00e9s <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/rost-elelmiszer-elonyok-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostot<\/strong><\/a> kell tartalmaznia. Ha az eml\u00edtett t\u00e1panyagok k\u00f6z\u00fcl egyiket sem hagyod ki, akkor az \u00e9tellel<strong> j\u00f3l fogsz lakni,<\/strong> \u00e9s akkor k\u00f6nnyebben tudod <strong>kontroll\u00e1lni<\/strong> a s\u00fcti \u00e9s egy\u00e9b kar\u00e1csonyi finoms\u00e1gok bevitel\u00e9t. A k\u00f6vetkez\u0151 cikk\u00fcnkb\u0151l t\u00f6bbet megtudhatsz arr\u00f3l, hogy hogyan \u00e1ll\u00edthatsz \u00f6ssze egy eg\u00e9szs\u00e9ges \u00e9tkez\u00e9st: <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Milyen az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00e9s hogyan tanuljunk meg eg\u00e9szs\u00e9gesen \u00e9tkezni?<\/strong><\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li>A<strong> <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\"><strong>z\u00f6lds\u00e9geknek<\/strong>&nbsp;<\/a>\u00e9s a&nbsp;<strong>gy\u00fcm\u00f6lcs\u00f6knek<\/strong> az \u00e9trend rendszeres r\u00e9sz\u00e9t kell k\u00e9pezni\u00fck. Kar\u00e1csonykor is fogyasszunk legal\u00e1bb napi <strong>400 g z\u00f6lds\u00e9get \u00e9s gy\u00fcm\u00f6lcs\u00f6t,<\/strong> mik\u00f6zben a z\u00f6lds\u00e9geknek kell t\u00fals\u00falyban lenni\u00fck. Ezek az \u00e9lelmiszerek fontos <strong>rostokat<\/strong> tartalmaznak, amelyekt\u0151l&nbsp;<strong>j\u00f3llaksz<\/strong>, \u00e9s seg\u00edtenek megel\u0151zni a kev\u00e9sb\u00e9 megfelel\u0151 \u00e9lelmiszerek t\u00falzott fogyaszt\u00e1s\u00e1t.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[9]<\/span><\/li>\n\n\n\n<li>Ezenk\u00edv\u00fcl ne hagyj ki m\u00e1s eg\u00e9szs\u00e9ges \u00e9teleket sem az \u00e9trendedb\u0151l, amelyeket \u00e1ltal\u00e1ban fogyasztani szokt\u00e1l. A teljes ki\u0151rl\u00e9s\u0171 term\u00e9keknek, a<a aria-label=\" h\u00fcvelyeseknek (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> h\u00fcvelyeseknek<\/a>, az alacsonyabb zs\u00edrtartalm\u00fa tejterm\u00e9keknek, a<a href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" aria-label=\" halnak  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> halnak <\/a> vagy a sov\u00e1ny h\u00fasnak m\u00e9g az \u00fcnnepek alatt is helyet kell kapnia az \u00e9trendedben.<span class=\"tadv-color\" style=\"color: #ff6600\"> [2,8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"34231,105817,107113,108862\" ><\/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=\"2_Figyelj_oda_az_etelek_mennyisegere_es_az_adagok_meretere\"><\/span>2. Figyelj oda az \u00e9telek mennyis\u00e9g\u00e9re \u00e9s az adagok m\u00e9ret\u00e9re<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00fcnnepek gyakran arra cs\u00e1b\u00edtanak, hogy k\u00e9nyeztesd magadat, \u00e9s nagyobb adagot tegy\u00e9l a t\u00e1ny\u00e9rodra. A <strong>nagyobb adagok azonban nagyobb energiabevitelt<\/strong>&nbsp;is jelentenek. Ez\u00e9rt, ha azt szeretn\u00e9d el\u00e9rni, hogy a m\u00e9rlegen l\u00e9v\u0151 sz\u00e1m ne emelkedjen t\u00fals\u00e1gosan, akkor oda kell figyelned a&nbsp;<strong>kal\u00f3riad\u00fas \u00fcnnepi \u00e9telek<\/strong> mennyis\u00e9g\u00e9re. A \u201ekock\u00e1zatosak\u201d k\u00f6z\u00f6tt nemcsak a kar\u00e1csonyi s\u00fctik, hanem a s\u00fclt \u00e9telek, a magas hozz\u00e1adott zs\u00edr- \u00e9s zs\u00edros h\u00fastartalm\u00fa s\u0171r\u0171 levesek, a zs\u00edros kolb\u00e1szok, az energiad\u00fas alkoholos italok \u00e9s egy\u00e9b hagyom\u00e1nyos falatok is szerepelnek.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-749x1124.jpg\" alt=\"Hogyan \u00e9tkezz eg\u00e9szs\u00e9gesen a kar\u00e1csonyi \u00fcnnepek alatt?\" class=\"wp-image-408225\" title=\"Hogyan \u00e9tkezz eg\u00e9szs\u00e9gesen a kar\u00e1csonyi \u00fcnnepek alatt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_7393-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\">Mi seg\u00edthet az adagok ellen\u0151rz\u00e9s\u00e9ben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Megpr\u00f3b\u00e1lhatod&nbsp;<strong>kisebb t\u00e1ny\u00e9rokra<\/strong> szedni a \u201ekock\u00e1zatos\u201d \u00e9teleket. Az emberek gyakran a <strong>szem\u00fckkel<\/strong>&nbsp;esznek, \u00e9s annyit esznek, amennyi a&nbsp;<strong>t\u00e1ny\u00e9rjukra f\u00e9r<\/strong>, pedig m\u00e1r egy kisebb adaggal is <strong>kell\u0151en j\u00f3llaktak volna \u00e9s el\u00e9gedettek lettek volna<\/strong>.<\/li>\n\n\n\n<li>Egyesekn\u00e9l, akik im\u00e1dnak enni, el\u0151fordulhat, hogy egy kis mennyis\u00e9g nem el\u00e9g nekik, \u00e9s lehet, hogy egy&nbsp;<strong>nagy \u00e9s kiad\u00f3s adagra<\/strong> van sz\u00fcks\u00e9g\u00fck a kedvenc \u00fcnnepi \u00e9tel\u00fckb\u0151l, hogy el\u00e9gedettek legyenek. M\u00e9g ez sem lehet probl\u00e9ma, ha a nap h\u00e1tral\u00e9v\u0151 r\u00e9sz\u00e9ben megfelel\u0151en \u00e9tkeznek. Emellett lehets\u00e9ges, hogy ha kedvenc \u00e9teledet mindennel egy\u00fctt fogyasztod, ami csak hozz\u00e1tartozik, akkor az \u00fagy kiel\u00e9g\u00edt, hogy k\u00f6nnyebben ellen fogsz \u00e1llni egy \u00fajabb adagnak.<\/li>\n\n\n\n<li>J\u00f3 kompromisszum az <strong>energiad\u00fas \u00e9telek<\/strong> \u00e9s az&nbsp;<strong>alacsonyabb energiatartalm\u00fa<\/strong> \u00e9telek kombin\u00e1ci\u00f3ja is. P\u00e9ld\u00e1ul egy kiad\u00f3s, majon\u00e9zes burgonyasal\u00e1ta r\u00e9szben helyettes\u00edthet\u0151 burgonyap\u00fcr\u00e9vel.<\/li>\n\n\n\n<li><div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nA t\u00e1ny\u00e9rr\u00f3l csod\u00e1val hat\u00e1ros m\u00f3don mindig elt\u0171n\u0151 apr\u00f3s\u00fctem\u00e9nyek \u00e9s hasonl\u00f3 finoms\u00e1gok fogyaszt\u00e1sa cs\u00f6kkenthet\u0151, ha <strong>csak egy bizonyos mennyis\u00e9get rakunk egy t\u00e1ny\u00e9rra. <\/strong>Ha egy eg\u00e9sz <strong>t\u00e1lc\u00e1t<\/strong> megt\u00f6ltesz<strong>&nbsp;m\u00e9zeskal\u00e1csokkal<\/strong>, amelyb\u0151l az esti kar\u00e1csonyi filmet n\u00e9zve tervezel csipegetni, val\u00f3sz\u00edn\u0171leg elborzadsz, amikor \u00e9szreveszed, hogy a t\u00e1lca <strong>\u00fcres<\/strong>, \u00e9s a film m\u00e9g nem is \u00e9rt v\u00e9get. Ha azonban csak <strong>n\u00e9h\u00e1ny darabot teszel egy kis t\u00e1ny\u00e9rra<\/strong>, a t\u00f6bbit pedig a kamr\u00e1ba rejted, k\u00f6nnyebb&nbsp;<strong>lesz uralkodni magadon.<\/strong>\n\n<\/div>\n<\/div><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ne_feledkezz_meg_a_feherjerol\"><\/span>3. Ne feledkezz meg a feh\u00e9rj\u00e9r\u0151l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c1ltal\u00e1ban a legfinomabb \u00e9telek t\u00f6bbnyire <strong>sz\u00e9nhidr\u00e1tban<\/strong>, <strong>cukorban<\/strong> \u00e9s&nbsp;<strong>zs\u00edrban<\/strong> gazdagok, \u00e9s ez vonatkozik a kar\u00e1csonyi men\u00fcre is. Sok ilyen finoms\u00e1gb\u00f3l viszont&nbsp;<strong>hi\u00e1nyzik a feh\u00e9rje<\/strong>. Pedig ez az a t\u00e1panyag, amely a&nbsp;<strong>legnagyobb laktat\u00f3 k\u00e9pess\u00e9ggel rendelkezik.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>J\u00f3 p\u00e9lda erre b\u00e1rmilyen&nbsp;<strong>kar\u00e1csonyi s\u00fcti<\/strong>. Az ember azt hinn\u00e9, hogy hogy ha elfogyaszt bel\u0151le n\u00e9h\u00e1ny darabot, j\u00f3l fog vele lakni, \u00e9s az \u00e9hs\u00e9get hosszabb ideig sikeresen lek\u00fczdi. De a val\u00f3s\u00e1gban sokkal val\u00f3sz\u00edn\u0171bb, hogy <strong>gyorsan megem\u00e9szti<\/strong> ezt a cukorral \u00e9s feh\u00e9r liszttel teli finoms\u00e1got, \u00e9s hamarosan&nbsp;<strong>\u00fajabb adag<\/strong> ut\u00e1n n\u00e9z. Ezenk\u00edv\u00fcl <strong>magas az egyszer\u0171 cukortartalma, <\/strong>amely&nbsp;<strong>a b\u00e9lb\u0151l a gyorsan felsz\u00edv\u00f3dik a v\u00e9rbe, mindez pedig&nbsp;<\/strong><b>v\u00e9rcukorszin<\/b><strong>t<\/strong>&nbsp;<strong>ingadoz\u00e1st (glik\u00e9mi\u00e1t)<\/strong> okoz. Ezek k\u00e9s\u0151bb m\u00e9g<strong>&nbsp;er\u0151sebb \u00e9dess\u00e9g ut\u00e1ni v\u00e1gyat<\/strong> okozhatnak, amely az \u00e9hs\u00e9g \u00e9s az \u00e9tellel teli t\u00e1ny\u00e9rok \u00f6rd\u00f6gi k\u00f6r\u00e9hez vezethet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A<strong> feh\u00e9rje<\/strong> megzavarhatja ezt a k\u00f6rt. Biztos\u00edtja, hogy ev\u00e9s ut\u00e1n <strong>hosszabb ideig j\u00f3llakott legy\u00e9l. <\/strong>Ezenk\u00edv\u00fcl a feh\u00e9rje lelass\u00edtja a sz\u00e9nhidr\u00e1tok \u00e9s az egyszer\u0171 cukrok felsz\u00edv\u00f3d\u00e1s\u00e1t a v\u00e9r\u00e1ramba, \u00edgy <strong>cs\u00f6kkenti a v\u00e9rcukorszint ingadoz\u00e1s\u00e1t,<\/strong>&nbsp;\u00e9s \u00edgy seg\u00edt&nbsp;<strong>megel\u0151zni az \u00e9dess\u00e9g ut\u00e1ni v\u00e1gyat<\/strong>. V\u00e9g\u00fcl mindk\u00e9t hat\u00e1s azt eredm\u00e9nyezi, hogy <strong>kevesebb \u00e9telt<\/strong> eszel, mint akkor, ha nem lenne elegend\u0151 feh\u00e9rje az \u00e9trendedben. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,4]<\/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\">Hogyan lehet elegend\u0151 feh\u00e9rje a kar\u00e1csonyi men\u00fcben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u00e9nyeztesd magadat valamilyen feh\u00e9rjeforr\u00e1ssal&nbsp;minden \u00e9tkez\u00e9s sor\u00e1n<\/strong>. V\u00e1laszthatsz sov\u00e1ny h\u00fasfajt\u00e1kat, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halat<\/a>, toj\u00e1st, j\u00f3 min\u0151s\u00e9g\u0171 sonk\u00e1t, tejterm\u00e9keket,&nbsp;<a aria-label=\"h\u00fcvelyeseket (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyeseket<\/a> vagy k\u00fcl\u00f6nf\u00e9le n\u00f6v\u00e9nyi alap\u00fa h\u00fasalternat\u00edv\u00e1kat (<a aria-label=\"tofu (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a aria-label=\"szejt\u00e1n (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-szejtan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">szejt\u00e1n<\/a>&nbsp;stb.).<\/li>\n\n\n\n<li>Ha olyan \u00e9tel van a t\u00e1ny\u00e9rodon, amely \u00e1ltal\u00e1ban alacsony feh\u00e9rjetartalm\u00fa, adj hozz\u00e1&nbsp;<strong>t\u00f6bb<\/strong>&nbsp;<strong>feh\u00e9rj\u00e9t<\/strong>. P\u00e9ld\u00e1ul adj joghurtot vagy kr\u00e9msajtot a brandy-kr\u00e9mes kar\u00e1csonyi tort\u00e1hoz.<\/li>\n\n\n\n<li>A <a aria-label=\"tejsav\u00f3feh\u00e9rje (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a> vagy valamilyen<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<\/a><a aria-label=\"n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rje (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rje<\/a> is nagyszer\u0171en seg\u00edthet, ha kev\u00e9s az \u00e9telekben a feh\u00e9rje.<\/li>\n\n\n\n<li>Nemcsak a f\u0151\u00e9tkez\u00e9sekhez, hanem a finoms\u00e1gokhoz \u00e9s a s\u00fctikhez is adhatsz feh\u00e9rjeforr\u00e1st. P\u00e9ld\u00e1ul, ha egy fah\u00e9jas tekercshez feh\u00e9r kefires tejet iszol, akkor nemcsak az \u00e9dessz\u00e1j\u00fas\u00e1godat fogod kiel\u00e9g\u00edteni, de egyben j\u00f3l is laksz. Ez cs\u00f6kkenti annak es\u00e9ly\u00e9t, hogy hamarosan \u00fajabb adagra v\u00e1gyj. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg\" alt=\"Hogyan fogyaszthatsz t\u00f6bb feh\u00e9rj\u00e9t kar\u00e1csony k\u00f6rny\u00e9k\u00e9n?\" class=\"wp-image-408241\" style=\"width:843px;height:562px\" title=\"Hogyan fogyaszthatsz t\u00f6bb feh\u00e9rj\u00e9t kar\u00e1csony k\u00f6rny\u00e9k\u00e9n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1216450952-2048x1365.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=\"4_Fogyassz_elegendo_rostot\"><\/span>4. Fogyassz elegend\u0151 rostot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" aria-label=\"rostok  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rostok<\/strong> <\/a>t\u00e1mogatj\u00e1k a<strong>&nbsp;j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t<\/strong>, ez\u00e9rt nagyszer\u0171 eszk\u00f6z\u00f6k, ha kevesebb kal\u00f3ri\u00e1t akarunk fogyasztani. A magas rosttartalm\u00fa \u00e9telek seg\u00edtenek&nbsp;<strong>megel\u0151zni az \u00e9hs\u00e9get<\/strong> \u00e9s<strong> az \u00e9dess\u00e9g ut\u00e1ni v\u00e1gyat<\/strong>. A k\u00edv\u00e1nt hat\u00e1s el\u00e9r\u00e9se \u00e9rdek\u00e9ben naponta<strong> 25-30 g rostot<\/strong> kell fogyasztanod.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"goog-text-highlight\">J\u00f3 rostforr\u00e1sok a <\/span><strong><span class=\"goog-text-highlight\">teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k<\/span><\/strong><span class=\"goog-text-highlight\">, a&nbsp;<\/span><strong><span class=\"goog-text-highlight\">h\u00fcvelyesek<\/span><\/strong><span class=\"goog-text-highlight\">, a&nbsp;<\/span><strong><span class=\"goog-text-highlight\">z\u00f6lds\u00e9gek<\/span><\/strong><span class=\"goog-text-highlight\">, a&nbsp;<\/span><strong><span class=\"goog-text-highlight\">gy\u00fcm\u00f6lcs\u00f6k<\/span><\/strong><span class=\"goog-text-highlight\">, a&nbsp;<\/span><strong><span class=\"goog-text-highlight\">di\u00f3f\u00e9l\u00e9k<\/span><\/strong><span class=\"goog-text-highlight\">&nbsp;\u00e9s&nbsp;<\/span><strong><span class=\"goog-text-highlight\">magvak<\/span><\/strong><span class=\"goog-text-highlight\">.<\/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\">Hogyan legyen elegend\u0151 rost a kar\u00e1csonyi men\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e1laszd a&nbsp;<strong>teljes ki\u0151rl\u00e9s\u0171<\/strong> kenyeret \u00e9s egy\u00e9b gabonaf\u00e9l\u00e9kb\u0151l k\u00e9sz\u00fclt term\u00e9keket.<\/li>\n\n\n\n<li><strong>Tegy\u00e9l<\/strong>&nbsp;<strong><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><\/strong> <span class=\"\">vagy p\u00e9ld\u00e1ul \u00e1lgabonaf\u00e9l\u00e9ket<\/span><strong>&nbsp;<\/strong>(<a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" aria-label=\"quino (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">q<\/a><a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" aria-label=\"uinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uinoa<\/a>, <span class=\"\">amar\u00e1nt<\/span>, <a href=\"https:\/\/gymbeam.hu\/hajdina\" target=\"_blank\" aria-label=\"hajdina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hajdina<\/a>) <span class=\"\">az \u00e9telekbe. <\/span>Kiv\u00e1l\u00f3ak p\u00e9ld\u00e1ul levesekben vagy szendvicskr\u00e9mekben.<\/li>\n\n\n\n<li><strong><span class=\"goog-text-highlight\">Adj hozz\u00e1 z\u00f6lds\u00e9geket<\/span><\/strong><span class=\"goog-text-highlight\"> minden s\u00f3s \u00e9telhez.<\/span><\/li>\n\n\n\n<li>Az \u00e9des \u00e9telekhez viszont remek\u00fcl passzolnak a&nbsp;<strong>gy\u00fcm\u00f6lcs\u00f6k<\/strong>.<\/li>\n\n\n\n<li><span class=\"goog-text-highlight\">S\u00fct\u00e9skor a feh\u00e9r lisztet teljesen vagy r\u00e9szben helyettes\u00edtheted&nbsp;<\/span><strong><span class=\"goog-text-highlight\">teljes ki\u0151rl\u00e9s\u0171<\/span><\/strong><span class=\"goog-text-highlight\"> liszttel.<\/span><\/li>\n\n\n\n<li>Emellett a rostot t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban is hozz\u00e1adhatod az \u00e9telekhez. Ilyenek p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"\u00fatif\u0171 magh\u00e9j (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00fatif\u0171 magh\u00e9j<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/almarost-gymbeam.html\" target=\"_blank\" aria-label=\"almarost (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">almarost<\/a>, <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>vagy a <a href=\"https:\/\/gymbeam.hu\/daily-fiber-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa rostok kever\u00e9ke. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa rostok kever\u00e9ke.<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg\" alt=\"Hogyan egy\u00fcnk t\u00f6bb rostot kar\u00e1csony k\u00f6rny\u00e9k\u00e9n?\" class=\"wp-image-408256\" style=\"width:843px;height:562px\" title=\"Hogyan egy\u00fcnk t\u00f6bb rostot kar\u00e1csony k\u00f6rny\u00e9k\u00e9n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1322913585-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Korlatozd_a_csipegetest_es_a_vegtelen_nassolast\"><\/span>5. Korl\u00e1tozd a csipeget\u00e9st \u00e9s a v\u00e9gtelen nassol\u00e1st<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha mindenhol \u00e9tel van, ahov\u00e1 csak n\u00e9zel, el\u00e9g neh\u00e9z ellen\u00e1llni \u00e9s nem megenni \u0151ket. Azonban ez a fajta csipeget\u00e9s&nbsp;<strong>gyakran a legnagyobb buktat\u00f3<\/strong>. Abban a pillanatban \u00fagy t\u0171nhet, hogy csak egy kicsit eszel, \u00e9s semmi rossz nem t\u00f6rt\u00e9nhet. <span class=\"goog-text-highlight\">Amikor azonban ezek az apr\u00f3 falatok felhalmoz\u00f3dnak a nap folyam\u00e1n, a kal\u00f3ri\u00e1k \u00f6sszead\u00f3dnak, \u00e9s viszonylag nagy <\/span><strong><span class=\"goog-text-highlight\">energiat\u00f6bblet<\/span><\/strong><span class=\"goog-text-highlight\"> keletkezhet.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00e9pzelj\u00fcnk el p\u00e9ld\u00e1ul egy szabadnapot, amelyet otthon t\u00f6lt\u00fcnk kar\u00e1csonyi finoms\u00e1gokkal k\u00f6r\u00fclv\u00e9ve. Reggel a reggeli ut\u00e1n <b>egy szelet kar\u00e1csonyi tort\u00e1t eszel<\/b>, hiszen az olyan j\u00f3. <span class=\"goog-text-highlight\">Eb\u00e9d el\u0151tt ism\u00e9t \u00e9hesnek \u00e9rzed magadat, de nincs kedved megfelel\u0151 nassolnival\u00f3t k\u00e9sz\u00edteni, ez\u00e9rt csak egy mar\u00e9k <\/span><strong><span class=\"goog-text-highlight\">aszalt gy\u00fcm\u00f6lcs\u00f6t fogyasztasz<\/span><\/strong><span class=\"goog-text-highlight\">. <\/span>Eb\u00e9d ut\u00e1n kedvet kapsz valami \u00e9dess\u00e9ghez, ez\u00e9rt megeszel egy <strong>oml\u00f3s linzert<\/strong>. A d\u00e9lut\u00e1n folyam\u00e1n azonban \u00fajra \u00e9s \u00fajra visszat\u00e9rsz hozz\u00e1, \u00e9s fokozatosan tov\u00e1bbi<strong>&nbsp;hat darabot<\/strong>&nbsp;eszel meg,&nbsp;mik\u00f6zben&nbsp;<strong>megiszol 200 ml toj\u00e1slik\u0151rt<\/strong>. Este megl\u00e1togatod a bar\u00e1taidat, ahol<strong> az \u00e9telt \u00e9s az alkoholt sem<\/strong> fogod tudni <strong>elker\u00fclni<\/strong>. Az eg\u00e9sz este folyam\u00e1n m\u00e9g<strong>&nbsp;n\u00e9gy van\u00edli\u00e1s f\u00e9lholdat \u00e9s n\u00e9gy sajtos rudat <\/strong>is megeszel, valamint nem mondasz nemet <strong>300 ml borra<\/strong> .<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi plusz energi\u00e1t fogyasztott\u00e1l ebben a p\u00e9ld\u00e1ban?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7 oml\u00f3s linzer \u2013 220 kcal<\/li>\n\n\n\n<li>egy kis szelet kar\u00e1csonyi torta \u2013 70 kcal<\/li>\n\n\n\n<li>4 van\u00edli\u00e1s f\u00e9lhold \u2013 180 kcal<\/li>\n\n\n\n<li>30 g sz\u00e1r\u00edtott s\u00e1rgabarack \u2013 90 kcal<\/li>\n\n\n\n<li>4 sajtos r\u00fad \u2013 250 kcal<\/li>\n\n\n\n<li>200 ml toj\u00e1slik\u0151r \u2013 400 kcal<\/li>\n\n\n\n<li>300 ml f\u00e9l\u00e9des v\u00f6r\u00f6sbor \u2013 220 kcal<\/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=\"692\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg\" alt=\"\u00c9telek \u00e9s italok kar\u00e1csony\" class=\"wp-image-408274\" style=\"width:843px;height:519px\" title=\"\u00c9telek \u00e9s italok kar\u00e1csony\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1124x692.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-400x246.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-1536x945.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1173786659-2048x1260.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Az ilyen list\u00e1k nem ritk\u00e1k a kar\u00e1csonyi id\u0151szakban. A v\u00e9gs\u0151 energia\u00e9rt\u00e9k\u00fck azonban meglepet\u00e9st okozhat. Az eml\u00edtett p\u00e9lda energia\u00e9rt\u00e9ke&nbsp;<strong>1400 kcal<\/strong> k\u00f6r\u00fcl van. Ez azt jelenti, hogy ily m\u00f3don annyi energi\u00e1t fogyasztan\u00e1l el, amely egy \u00e1tlagos feln\u0151tt sz\u00e1m\u00e1ra az aj\u00e1nlott energiabevitel nagyj\u00e1b\u00f3l 70%-\u00e1nak felel meg. Ekkora mennyis\u00e9g\u0171 energi\u00e1t tartalmaz p\u00e9ld\u00e1ul <strong>h\u00e1rom norm\u00e1l adag&nbsp;p\u00e1rolt <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirke<\/a> rizzsel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arr\u00f3l, hogy a csipeget\u00e9s mik\u00e9nt teheti t\u00f6nkre a fogy\u00f3k\u00far\u00e1s pr\u00f3b\u00e1lkoz\u00e1saidat, \u00e9s mit tehetsz ellene, a k\u00f6vetkez\u0151 cikk\u00fcnkben olvashatsz:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-tart-vissza-a-nassolas-a-fogyastol-11-egyszeru-mod-hogy-ellenorzes-alatt-tartsd-a-dietad\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Hogyan tart vissza a nassol\u00e1s a fogy\u00e1st\u00f3l? 11 egyszer\u0171 m\u00f3d, hogy ellen\u0151rz\u00e9s alatt tartsd a di\u00e9t\u00e1d<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Csak_azokkal_a_finomsagokkal_kenyeztesd_magad_amelyek_megerik\"><\/span>6. Csak azokkal a finoms\u00e1gokkal k\u00e9nyeztesd magad, amelyek meg\u00e9rik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindenkinek megvan a kedvenc kar\u00e1csonyi finoms\u00e1ga, amely n\u00e9lk\u00fcl el sem tudja k\u00e9pzelni az \u00fcnnepeket. Mit sz\u00f3ln\u00e1l, ha ezzel k\u00e9nyeztetn\u00e9d magad, \u00e9s a t\u00f6bbit viszont korl\u00e1tozn\u00e1d? Ha kar\u00e1csony el\u0151tt n\u00e9h\u00e1ny nappal a nagymam\u00e1d van\u00edli\u00e1s f\u00e9lholdjair\u00f3l \u00e1lmodozol, akkor f\u0151k\u00e9nt abb\u00f3l egy\u00e9l. Nem igaz\u00e1n sz\u00fcks\u00e9ges megenni egy t\u00e1ny\u00e9r oml\u00f3s linzert csak az\u00e9rt, mert ott van az asztalon, nem igaz?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p style=\"font-weight: 400\">A kar\u00e1csonyi finoms\u00e1gok a kar\u00e1csony r\u00e9sz\u00e9t k\u00e9pezik, \u00e9s nem \u00e1rt \u00e9lvezni \u0151ket. <strong>De val\u00f3sz\u00edn\u0171leg m\u00e9g jobban fogod \u00e9lvezni<\/strong> az \u00e9telt, ha olyat v\u00e1lasztasz, ami <strong>igaz\u00e1n meg\u00e9ri, \u00e9s ragaszkodsz hozz\u00e1.<\/strong><\/p><\/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\/12\/iStock-1286519422-1124x749.jpg\" alt=\"Mit egy\u00fcnk kar\u00e1csonykor?\" class=\"wp-image-408291\" style=\"width:843px;height:562px\" title=\"Mit egy\u00fcnk kar\u00e1csonykor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-1286519422-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ugyelj_a_kaloriakra_az_italokban\"><\/span>7. \u00dcgyelj a kal\u00f3ri\u00e1kra az italokban<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kar\u00e1csonyi szezonnal a sz\u00e1mos <strong>n\u00e9pszer\u0171, magas kal\u00f3riatartalm\u00fa ital<\/strong> k\u00e9z a k\u00e9zben j\u00e1r. Sokan nemcsak t\u00f6bb Coca-Col\u00e1t \u00e9s m\u00e1s cukros italokat isznak, hanem t\u00f6bb <strong>alkoholos<\/strong> k\u00fcl\u00f6nlegess\u00e9get is. Pr\u00f3b\u00e1ld nyomon k\u00f6vetni, hogy mennyi forralt bort, toj\u00e1slik\u0151rt vagy p\u00e9ld\u00e1ul puncsot iszol. Ezek az energiabomb\u00e1k nagy mennyis\u00e9g\u0171 energi\u00e1t tartalmaznak <strong>egyszer\u0171 cukrok<\/strong> \u00e9s <strong>alkohol<\/strong> form\u00e1j\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen italok fokozott fogyaszt\u00e1sa a <strong>testt\u00f6meg n\u00f6veked\u00e9s\u00e9vel<\/strong> \u00e9s az <strong>elh\u00edz\u00e1s<\/strong> kock\u00e1zat\u00e1val j\u00e1r egy\u00fctt. Nem csoda, hiszen p\u00e9ld\u00e1ul 200 ml forralt v\u00f6r\u00f6sbor \u00e1tlagosan 190 kcal-t tartalmaz. Ekkora energiamennyis\u00e9get p\u00e9ld\u00e1ul egy 150 g nat\u00far joghurtb\u00f3l \u00e9s egy nagy ban\u00e1nb\u00f3l \u00e1ll\u00f3 reggeli tartalmaz. Ha nagyobb mennyis\u00e9gben iszol bort \u00e9s egy\u00e9b italokat, akkor <strong>t\u00f6bb f\u0151\u00e9tkez\u00e9snek<\/strong> megfelel\u0151 energiamennyis\u00e9get is bevihetsz. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az alattomos&nbsp;foly\u00e9kony kal\u00f3ri\u00e1kr\u00f3l t\u00f6bbet is megtudhatsz a k\u00f6vetkez\u0151 cikk\u00fcnkben:&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hol-bujnak-meg-a-folyekony-kaloriak-es-hogyan-akadalyoznak-ezek-az-ures-kaloriak-a-fogyasban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Hol b\u00fajnak meg a foly\u00e9kony kal\u00f3ri\u00e1k, \u00e9s hogyan akad\u00e1lyoznak ezek az \u00fcres kal\u00f3ri\u00e1k a fogy\u00e1sban?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energia rejt\u0151zik az egyes italokban?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ital (200 ml)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Forralt bor<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Toj\u00e1slik\u0151r<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">F\u00e9lsz\u00e1raz v\u00f6r\u00f6sbor<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">F\u00e9lsz\u00e1raz feh\u00e9rbor<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">4,7%-os s\u00f6r<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Coca-cola<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: left\"><strong>Energia\u00e9rt\u00e9k<\/strong><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">190 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Allitsa_be_a_hagyomanyos_recepteket\"><\/span>8. \u00c1ll\u00edtsa be a hagyom\u00e1nyos recepteket<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha szeretn\u00e9d cs\u00f6kkenteni a kal\u00f3ri\u00e1kat az egyes receptekben, vagy n\u00f6velni szeretn\u00e9d a t\u00e1p\u00e9rt\u00e9k\u00fcket, akkor ezt t\u00f6bbf\u00e9lek\u00e9ppen is el\u00e9rheted.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span class=\"goog-text-highlight\">S\u00fct\u00e9skor \u00e9s f\u0151z\u00e9skor a feh\u00e9r lisztet r\u00e9szben cser\u00e9ld le teljes ki\u0151rl\u00e9s\u0171 lisztre.<\/span><\/strong><\/li>\n\n\n\n<li><strong>Cs\u00f6kkentsd<\/strong>&nbsp;a&nbsp;<strong>cukor<\/strong> mennyis\u00e9g\u00e9t a receptekben, vagy helyettes\u00edtsd&nbsp;<strong>megfelel\u0151 alternat\u00edv\u00e1kkal<\/strong>. Haszn\u00e1lhatsz&nbsp;<strong><a aria-label=\"kal\u00f3riamentes eritritet  (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/erythrit-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kal\u00f3riamentes eritritet <\/a><\/strong>vagy&nbsp;<strong><a aria-label=\"szt\u00e9vi\u00e1t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/stevia\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">szt\u00e9vi\u00e1t<\/a><\/strong>, alacsony energiatartalm\u00fa <strong><a aria-label=\"xilitet (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/xilit\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xilitet<\/a> <\/strong><span class=\"\">vagy p\u00e9ld\u00e1ul cik\u00f3riaszirupot. <\/span>\u00c9des\u00edt\u00e9s\u00e9re haszn\u00e1lhatunk gy\u00fcm\u00f6lcs\u00f6t is, p\u00e9ld\u00e1ul ban\u00e1nt vagy reszelt alm\u00e1t.<\/li>\n\n\n\n<li><strong>N\u00f6veld a feh\u00e9rje ar\u00e1ny\u00e1t az \u00e9des receptekben. <\/strong>Adj hozz\u00e1 joghurtot, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3t<\/a>, erjesztett tejitalokat, ricott\u00e1t, t\u00far\u00f3t vagy p\u00e9ld\u00e1ul <a aria-label=\"tejsav\u00f3feh\u00e9rj\u00e9t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rj\u00e9t<\/a> vagy <a aria-label=\"n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9t (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9t<\/a>.<\/li>\n\n\n\n<li><strong><span class=\"\">Cs\u00f6kkentsd az olaj<\/span><\/strong><span class=\"\"> \u00e9s a <\/span><strong><span class=\"\">vaj<\/span><\/strong><span class=\"\"><strong> mennyis\u00e9g\u00e9t<\/strong> a receptekben.<\/span><\/li>\n\n\n\n<li><span class=\"goog-text-highlight\">Cser\u00e9ld le a <\/span><strong><span class=\"goog-text-highlight\">tejsz\u00ednt<\/span><\/strong><span class=\"goog-text-highlight\">&nbsp;vagy&nbsp;<\/span><strong><span class=\"goog-text-highlight\">a majon\u00e9zt&nbsp;joghurtra<\/span><\/strong><span class=\"goog-text-highlight\">,&nbsp;<\/span><strong><span class=\"goog-text-highlight\">t\u00far\u00f3ra, cottage cheese-re<\/span><\/strong><span class=\"goog-text-highlight\">&nbsp;vagy <\/span><strong><span class=\"goog-text-highlight\">f\u00e9lzs\u00edros tejre.<\/span><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha hi\u00e1nyzik az ihlet a k\u00f6nnyed kar\u00e1csonyi receptekhez, \u00e9rdemes megn\u00e9zned a k\u00f6vetkez\u0151 recepteket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-vanilias-fonott-kalacs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">feh\u00e9rj\u00e9s fonott kal\u00e1cs<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-alkoholmentes-karacsonyi-tojaslikor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">alkoholmentes kar\u00e1csonyi toj\u00e1slik\u0151r<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-dios-vaniliakremes-felhold\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">di\u00f3s-van\u00edliakr\u00e9mes f\u00e9lhold<\/a> vagy&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-izletes-mezes-piskotagolyok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">m\u00e9zes pisk\u00f3tagoly\u00f3k<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"goog-text-highlight\">Ha jobban \u00e9rdekel ez a t\u00e9ma, \u00e9s szeretn\u00e9d megtanulni, hogy hogyan lehet eg\u00e9szs\u00e9gesebben s\u00fctni \u00e9s f\u0151zni, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:<\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-egeszsegesebb-a-karacsonyi-sutes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Hogyan tegy\u00fck a kar\u00e1csonyi s\u00fct\u00e9s-f\u0151z\u00e9st eg\u00e9szs\u00e9gesebb\u00e9?<\/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\/12\/IMG_1343-1124x749.jpg\" alt=\"Hogyan s\u00fcthet\u00fcnk eg\u00e9szs\u00e9gesebben?\" class=\"wp-image-408310\" style=\"width:843px;height:562px\" title=\"Hogyan s\u00fcthet\u00fcnk eg\u00e9szs\u00e9gesebben?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/IMG_1343-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Legy_aktiv\"><\/span>9. L\u00e9gy akt\u00edv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kar\u00e1csonyi \u00fcnnepek alatt a probl\u00e9ma nem csak az \u00e9trend, hanem az <strong>edz\u00e9si mint\u00e1k<\/strong> megv\u00e1ltoztat\u00e1sa is. <b>Nyugodtabbak<\/b> a napok, sok embernek nem kell dolgoznia, \u00edgy cs\u00f6kken a norm\u00e1l munkanaphoz kapcsol\u00f3d\u00f3 fizikai aktivit\u00e1s. Ehelyett t\u00f6bb id\u0151t t\u00f6ltesz otthon vagy a rokonaiddal, t\u00f6bbnyire \u00fclve, \u00e9s m\u00e9g a legsportosabb emberek is gyakran sz\u00edvesebben fekszenek a kanap\u00e9n ahelyett, hogy b\u00e1rmilyen fizikai tev\u00e9kenys\u00e9get v\u00e9gezn\u00e9nek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"goog-text-highlight\">Az \u00fcnnepi id\u0151szak alkalmas <\/span><strong><span class=\"goog-text-highlight\">kir\u00e1ndul\u00e1sokra<\/span><\/strong><span class=\"goog-text-highlight\">,&nbsp;<\/span><strong><span class=\"goog-text-highlight\">s\u00e9t\u00e1kra \u00e9s <\/span><\/strong><strong><span class=\"goog-text-highlight\">rokonokkal val\u00f3<\/span><\/strong><span class=\"goog-text-highlight\">&nbsp;<strong>k\u00fcl\u00f6nf\u00e9le tev\u00e9kenys\u00e9gekre<\/strong><\/span><span class=\"goog-text-highlight\">, amelyeket \u00e1ltal\u00e1ban a munkabeoszt\u00e1sunk miatt el szoktunk halasztani.<\/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\">Hogyan lehet n\u00f6velni a fizikai aktivit\u00e1st az \u00fcnnepek alatt?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Menj el s\u00e9t\u00e1lni<\/strong> minden nap. <span class=\"goog-text-highlight\">Egy \u00e1tlagos <\/span><span class=\"goog-text-highlight\">65 kg-os&nbsp;<\/span><strong><span class=\"goog-text-highlight\">n\u0151 \u00e1tlagosan ak\u00e1r 280 kcal-t is el\u00e9gethet <\/span><\/strong><strong><span class=\"goog-text-highlight\">1 \u00f3ra temp\u00f3s s\u00e9ta alatt, 5,6 km\/\u00f3r\u00e1s sebess\u00e9ggel. <\/span><\/strong>Ez akkora energiamennyis\u00e9g, amelyet p\u00e9ld\u00e1ul h\u00e1rom ban\u00e1n tartalmaz. Egy \u00e1tlagos 80 kg-os <strong>f\u00e9rfi ak\u00e1r <\/strong><strong>340 kcal<\/strong>-t is el\u00e9gethet ugyanazon a s\u00e9t\u00e1n.<\/li>\n\n\n\n<li>Ahelyett, hogy eg\u00e9sz nap t\u00e9v\u00e9zn\u00e9l, menj <strong>kir\u00e1ndulni<\/strong> a csal\u00e1doddal.<\/li>\n\n\n\n<li>Vegy\u00e9l r\u00e9szt a&nbsp;<strong>t\u00e9li sportokban<\/strong>. Elmehetsz s<span class=\"goog-text-highlight\">\u00edelni<\/span><span class=\"goog-text-highlight\">, <\/span><strong><span class=\"goog-text-highlight\">s\u00edfutni<\/span><\/strong><strong><span class=\"goog-text-highlight\">, <\/span><\/strong><strong><span class=\"goog-text-highlight\">t\u00e9li t\u00far\u00e1z\u00e1sra<\/span><\/strong><span class=\"goog-text-highlight\">&nbsp;vagy <\/span><span class=\"goog-text-highlight\">p\u00e9ld\u00e1ul <\/span><strong><span class=\"goog-text-highlight\">korcsoly\u00e1zhatsz<\/span><\/strong><strong><span class=\"goog-text-highlight\">.<\/span><\/strong><\/li>\n\n\n\n<li>A t\u00e9l nem kell, hogy bonyodalom legyen a fut\u00f3k \u00e9s m\u00e1s sportol\u00f3k sz\u00e1m\u00e1ra. Csak <strong>\u00f6lt\u00f6zz fel<\/strong> megfelel\u0151en. Az \u00fcnnepi id\u0151szak ide\u00e1lis alkalom arra, hogy \u00e9lvezd a&nbsp;<strong>kedvenc sporttev\u00e9kenys\u00e9geidet<\/strong> .<\/li>\n\n\n\n<li>Ha az id\u0151j\u00e1r\u00e1s megfelel\u0151, ne becs\u00fcld al\u00e1 az olyan tev\u00e9kenys\u00e9geket, mint a <b>h\u00f3goly\u00f3z\u00e1s<\/b>&nbsp;vagy a <strong>h\u00f3lap\u00e1tol\u00e1s<\/strong>. Minden apr\u00f3 mozdulat sz\u00e1m\u00edt, \u00e9s nagyon j\u00f3l fogsz sz\u00f3rakozni.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, mennyi kal\u00f3ri\u00e1t \u00e9gethetsz el az \u00fcnnepek alatt k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e9li tev\u00e9kenys\u00e9gekkel, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mennyi-kaloriat-eget-el-a-kedvenc-teli-tevekenyseged\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Mennyi kal\u00f3ri\u00e1t \u00e9get el a kedvenc t\u00e9li tev\u00e9kenys\u00e9ged?<\/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=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg\" alt=\"Hogyan lehetsz akt\u00edvabb kar\u00e1csony k\u00f6rny\u00e9k\u00e9n?\" class=\"wp-image-408325\" style=\"width:843px;height:561px\" title=\"Hogyan lehetsz akt\u00edvabb kar\u00e1csony k\u00f6rny\u00e9k\u00e9n?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-2048x1362.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/12\/iStock-927433442-scaled-e1670915752681-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ne_torekedj_a_tokeletes_etrendre\"><\/span>10. Ne t\u00f6rekedj a t\u00f6k\u00e9letes \u00e9trendre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sokan elhat\u00e1rozz\u00e1k, hogy az \u00fcnnepek alatt is&nbsp;<strong>ellen\u00e1llnak minden k\u00eds\u00e9rt\u00e9snek<\/strong>, \u00e9s ingadoz\u00e1sok \u00e9s \u201eb\u0171n\u00f6z\u00e9sek\u201d n\u00e9lk\u00fcl meg\u0151rzik a megszokott rutinjukat. De vajon sz\u00fcks\u00e9ges ez? A j\u00f3 \u00e9tel hozz\u00e1tartozik a kar\u00e1csonyhoz, \u00e9s nem sokan tudj\u00e1k \u00e9lvezni n\u00e9lk\u00fcle. <span class=\"goog-text-highlight\">Ha azonban te is azon szerencs\u00e9sek k\u00f6z\u00e9 tartozol, akik j\u00f3l \u00e9rzik magukat \u00edgy is, akkor nyugodtan tarts ki mellette.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azonban a h\u00e9tk\u00f6znapi haland\u00f3k t\u00f6bbs\u00e9g\u00e9hez tartozol, akik sz\u00edvesen n\u00e9znek kar\u00e1csonyi filmeket, \u00e9s ink\u00e1bb kar\u00e1csonyi s\u00fctiket majszolnak, akkor jobb, ha laz\u00edtasz \u00e9s j\u00f3l \u00e9rzed magad. Nagyon val\u00f3sz\u00edn\u0171, hogy \u00fagysem tudn\u00e1l&nbsp;<strong>ellen\u00e1llni minden korl\u00e1toz\u00e1snak<\/strong>, \u00e9s ez k\u00f6nnyen <strong>t\u00falev\u00e9shez<\/strong> vezethet. Csak k\u00e9nyeztesd magad valami \u00fcnnepi finoms\u00e1ggal <strong>\u00e9sszer\u0171 mennyis\u00e9gben<\/strong> minden nap, ahelyett, hogy korl\u00e1tozn\u00e1d magad n\u00e9h\u00e1ny napra, majd az \u00fcnnepek v\u00e9g\u00e9n (vagy ak\u00e1r ut\u00e1na) megenn\u00e9l mindent, amire csak r\u00e1gondolsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha m\u00e9g t\u00f6bb tippre vagy k\u00edv\u00e1ncsi, hogy hogyan tudod kord\u00e1ban tartani az \u00e9tkez\u00e9st, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-hogyan-keruljuk-el-a-hizast-karacsony-alatt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 tipp, hogyan ker\u00fclj\u00fck el a h\u00edz\u00e1st kar\u00e1csony alatt.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_mindebbol_emlekezned\"><\/span>Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A kar\u00e1csonyi \u00fcnnepek a csal\u00e1ddal \u00e9s a szeretteinkkel t\u00f6lt\u00f6tt id\u0151r\u0151l, valamint a pihen\u00e9ssel \u00e9s a kikapcsol\u00f3d\u00e1ssal j\u00e1r\u00f3 napokr\u00f3l sz\u00f3lnak. Ugyanakkor ez egy kock\u00e1zatos id\u0151szak, amikor az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dra vagy a tests\u00faly megtart\u00e1s\u00e1ra tett kor\u00e1bbi er\u0151fesz\u00edt\u00e9seid kudarcot vallanak. <span class=\"goog-text-highlight\">De a j\u00f3 h\u00edr az, hogy ezek a probl\u00e9m\u00e1k <\/span><strong><span class=\"goog-text-highlight\">k\u00f6nnyen elker\u00fclhet\u0151k.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9v sor\u00e1n el\u00e9rt eredm\u00e9nyeket gond n\u00e9lk\u00fcl meg\u0151rizheted, de fontos, hogy szem el\u0151tt tartsd az <strong>\u00e9trendedet, ne feledkezz meg a testmozg\u00e1sr\u00f3l<\/strong>, \u00e9s <strong>apr\u00f3 v\u00e1ltoztat\u00e1sokat hajts v\u00e9gre a tipikus \u00fcnnepek alatti szok\u00e1saidon.<\/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, \u00e9s a benne tal\u00e1lhat\u00f3 inform\u00e1ci\u00f3k hasznosak voltak sz\u00e1modra, akkor felt\u00e9tlen\u00fcl oszd meg a bar\u00e1taiddal.<\/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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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>Agg\u00f3dsz amiatt, hogy a k\u00f6zelg\u0151 kar\u00e1csonyi \u00fcnnepek alatt h\u00edzni fogsz? Nem kell. A tests\u00falyod meg\u0151rz\u00e9se sokkal k\u00f6nnyebb lehet, mint amilyennek els\u0151re l\u00e1tszik. A mai cikk\u00fcnkben tippeket tal\u00e1lsz az energiabevitel cs\u00f6kkent\u00e9s\u00e9re, a kar\u00e1csonyi finoms\u00e1gok fogyaszt\u00e1s\u00e1nak korl\u00e1toz\u00e1s\u00e1ra \u00e9s m\u00e9g sok m\u00e1sra.<\/p>\n","protected":false},"author":156,"featured_media":408154,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7638,6672,7542],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-410292","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseges-eletmod","9":"tag-etrend","10":"tag-karacsony","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 tipp, hogy \u00e9lvezd a kar\u00e1csonyt, mik\u00f6zben form\u00e1ban maradsz - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hogyan \u0151rizd meg az alakod kar\u00e1csonykor? 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