{"id":420384,"date":"2023-02-13T13:59:36","date_gmt":"2023-02-13T12:59:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420384"},"modified":"2023-12-01T15:35:41","modified_gmt":"2023-12-01T14:35:41","slug":"a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/","title":{"rendered":"A feh\u00e9rje funkci\u00f3i a testben, javasolt mennyis\u00e9ge, forr\u00e1sai \u00e9s hi\u00e1ny\u00e1nak t\u00fcnetei"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Mi_az_a_feherje\" title=\"Mi az a feh\u00e9rje?\">Mi az a feh\u00e9rje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Hogy_epul_fel_a_feherje\" title=\"Hogy \u00e9p\u00fcl fel a feh\u00e9rje?\">Hogy \u00e9p\u00fcl fel a feh\u00e9rje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Milyen_aminosavak_leteznek\" title=\"Milyen aminosavak l\u00e9teznek?\">Milyen aminosavak l\u00e9teznek?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#A_feherje_tipusai_az_aminosav_tartalom_alapjan\" title=\"A feh\u00e9rje t\u00edpusai az aminosav tartalom alapj\u00e1n\">A feh\u00e9rje t\u00edpusai az aminosav tartalom alapj\u00e1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Miben_kulonboznek_az_allati_es_a_novenyi_feherjek\" title=\"Miben k\u00fcl\u00f6nb\u00f6znek az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k?\">Miben k\u00fcl\u00f6nb\u00f6znek az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Hogyan_juss_eleg_esszencialis_aminosavhoz_novenyi_feherjeforrasokbol\" title=\"Hogyan juss el\u00e9g esszenci\u00e1lis aminosavhoz n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokb\u00f3l?\">Hogyan juss el\u00e9g esszenci\u00e1lis aminosavhoz n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokb\u00f3l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Feherje-anyagcsere_Mit_csinalnak_a_feherjek_a_testben\" title=\"Feh\u00e9rje-anyagcsere: Mit csin\u00e1lnak a feh\u00e9rj\u00e9k a testben?\">Feh\u00e9rje-anyagcsere: Mit csin\u00e1lnak a feh\u00e9rj\u00e9k a testben?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#A_feherje_funkcioi_a_testben\" title=\"A feh\u00e9rje funkci\u00f3i a testben\">A feh\u00e9rje funkci\u00f3i a testben<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#A_feherje_es_a_fogyas\" title=\"A feh\u00e9rje \u00e9s a fogy\u00e1s\">A feh\u00e9rje \u00e9s a fogy\u00e1s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Hogyan_befolyasolja_a_feherje_a_sportteljesitmenyt\" title=\"Hogyan befoly\u00e1solja a feh\u00e9rje a sportteljes\u00edtm\u00e9nyt?\">Hogyan befoly\u00e1solja a feh\u00e9rje a sportteljes\u00edtm\u00e9nyt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Feherjeben_gazdag_etelek\" title=\"Feh\u00e9rj\u00e9ben gazdag \u00e9telek\">Feh\u00e9rj\u00e9ben gazdag \u00e9telek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Mennyi_feherjet_vigyel_be_naponta\" title=\"Mennyi feh\u00e9rj\u00e9t vigy\u00e9l be naponta?\">Mennyi feh\u00e9rj\u00e9t vigy\u00e9l be naponta?<\/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\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Erdemes_potolnod_a_feherjet\" title=\"\u00c9rdemes p\u00f3tolnod a feh\u00e9rj\u00e9t?\">\u00c9rdemes p\u00f3tolnod a feh\u00e9rj\u00e9t?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Mikor_hasznalj_feherjeport\" title=\"Mikor haszn\u00e1lj feh\u00e9rjeport?\">Mikor haszn\u00e1lj feh\u00e9rjeport?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Miert_kockazatos_az_elegtelen_feherjebevitel\" title=\"Mi\u00e9rt kock\u00e1zatos az el\u00e9gtelen feh\u00e9rjebevitel\">Mi\u00e9rt kock\u00e1zatos az el\u00e9gtelen feh\u00e9rjebevitel<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Karos_lehet_a_tulzott_feherjebevitel\" title=\"K\u00e1ros lehet a t\u00falzott feh\u00e9rjebevitel?\">K\u00e1ros lehet a t\u00falzott feh\u00e9rjebevitel?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Hogyan_fogyassz_tobb_feherjet_es_hogy_erd_el_a_javasolt_mennyiseget\" title=\"Hogyan fogyassz t\u00f6bb feh\u00e9rj\u00e9t \u00e9s hogy \u00e9rd el a javasolt mennyis\u00e9get?\">Hogyan fogyassz t\u00f6bb feh\u00e9rj\u00e9t \u00e9s hogy \u00e9rd el a javasolt mennyis\u00e9get?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Mit_egyek_ha_bizonyos_etelcsoportokat_nem_birok_megemeszteni\" title=\"Mit egyek, ha bizonyos \u00e9telcsoportokat nem b\u00edrok megem\u00e9szteni?\">Mit egyek, ha bizonyos \u00e9telcsoportokat nem b\u00edrok megem\u00e9szteni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#Melyek_a_legjobb_es_a_legrosszabb_feherjeforrasok\" title=\"Melyek a legjobb \u00e9s a legrosszabb feh\u00e9rjeforr\u00e1sok?\">Melyek a legjobb \u00e9s a legrosszabb feh\u00e9rjeforr\u00e1sok?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/#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>Tudtad, hogy a feh\u00e9rje nem csak az izom\u00e9p\u00edt\u00e9sben j\u00e1tszik kulcsfontoss\u00e1g\u00fa szerepet, hanem az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9ben \u00e9s tel\u00edtetts\u00e9g \u00e9rz\u00e9sben is? \u00c9pp ez\u00e9rt elengedhetetlen, hogy megfelel\u0151 mennyis\u00e9get vigy\u00fcnk be bel\u0151le. Mai cikk\u00fcnkben elmondjuk, hogy naponta mennyi feh\u00e9rj\u00e9t fogyassz, mi a k\u00fcl\u00f6nbs\u00e9g a n\u00f6v\u00e9nyi \u00e9s az \u00e1llati forr\u00e1sai k\u00f6z\u00f6tt, illetve, hogy hogyan seg\u00edt a fogy\u00e1sban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mi_az_a_feherje\"><\/span>Mi az a feh\u00e9rje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje a zs\u00edrok \u00e9s a sz\u00e9nhidr\u00e1tok mellett az \u00e9trend\u00fcnk r\u00e9sz\u00e9t k\u00e9pz\u0151, harmadik <strong>makrot\u00e1panyag<\/strong>. Tekintve, hogy a test egyik alapvet\u0151 \u00e9p\u00edt\u0151k\u00f6ve, az eg\u00e9szs\u00e9g meg\u0151rz\u00e9se miatt musz\u00e1j rendszeresen p\u00f3tolni. Tov\u00e1bb\u00e1, nem csak \u00e9p\u00edti az izmokat, hanem immunsejteket, enzimeket, hormonokat \u00e9s tov\u00e1bbi l\u00e9nyeges anyagokat hoz l\u00e9tre. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00e9nhidr\u00e1tokkal \u00e9s a zs\u00edrokkal ellent\u00e9tben a test\u00fcnk <strong>k\u00e9ptelen nagyobb feh\u00e9rjetartal\u00e9kok kialak\u00edt\u00e1s\u00e1ra<\/strong>, ez\u00e9rt olyan l\u00e9nyeges a protein napi rendszeres\u00e9ggel t\u00f6rt\u00e9n\u0151 bevitele. A <strong>szabad <a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\"aminosavak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosavak<\/a><\/strong> (m\u00e1sn\u00e9ven <strong>aminosav k\u00e9szlet<\/strong>) a testben keringenek \u00e9s v\u00e9sztartal\u00e9kk\u00e9nt szolg\u00e1lnak, de korl\u00e1tozott mennyis\u00e9gben. Egy \u00e1tlagos, 70 kg-os szem\u00e9ly szervezet\u00e9ben p\u00e9ld\u00e1ul a teljes aminosavaknak durv\u00e1n csak a 2%-\u00e1t teszik ki (kb. 200 g). <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az<em> amerikaiak sz\u00e1m\u00e1ra k\u00e9sz\u00edtett 2020-2025-\u00f6s t\u00e1pl\u00e1lkoz\u00e1si ir\u00e1nyelvek<\/em> szerint egy \u00e1tlagember \u00e9trendj\u00e9ben a feh\u00e9rje a <strong>teljes napi energiabevitel 10-30%-\u00e1t kellene kitegye<\/strong> (2000 kcal-os referencia bevitellel ez 50-175 g feh\u00e9rj\u00e9t jelent). <strong>1 g feh\u00e9rje<\/strong> energia\u00e9rt\u00e9ke egy\u00e9bk\u00e9nt a sz\u00e9nhidr\u00e1thoz hasonl\u00f3an <strong>4 kcal (17 kJ),<\/strong> m\u00edg 1 g zs\u00edr 9 kcal-t (37 kJ) tartalmaz. A feh\u00e9rje \u00e1llati \u00e9s n\u00f6v\u00e9nyi eredet\u0171 term\u00e9kekben megtal\u00e1lhat\u00f3. <span style=\"color: #ff6600\">[8,22]<\/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 is-style-default\">\u00c1llati eredet\u0171 feh\u00e9rj\u00e9k p\u00e9ld\u00e1ul a:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>H\u00fasok \u00e9s hentes\u00e1ruk<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" aria-label=\"Hal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hal<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/tojas\" target=\"_blank\" aria-label=\"Toj\u00e1s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Toj\u00e1s<\/a><\/span><\/li>\n\n\n\n<li>Tejterm\u00e9kek<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">N\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok p\u00e9ld\u00e1ul a:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" aria-label=\"H\u00fcvelyesek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">H\u00fcvelyesek<\/a><\/strong><\/span> \u00e9s a bel\u0151l\u00fck k\u00e9sz\u00fclt term\u00e9kek<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" aria-label=\"Gabon\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gabon\u00e1k<\/a><\/strong><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\"Magvak \u00e9s magok (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magvak \u00e9s magok<\/a><\/strong><\/span><\/li>\n\n\n\n<li>N\u00f6v\u00e9nyi alap\u00fa h\u00fashelyettes\u00edt\u0151k pl.<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\"tempeh, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh,<\/a> <a href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\"tofu, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu,<\/a> <a href=\"https:\/\/gymbeam.hu\/bio-szejtan-vanavita.html\" target=\"_blank\" aria-label=\"szejt\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szejt\u00e1n<\/a><\/span> vagy z\u00f6lds\u00e9gb\u0151l k\u00e9sz\u00fclt &#8220;h\u00fasok&#8221;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hab\u00e1r mindk\u00e9t \u00e9telcsoportban van feh\u00e9rje az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9k jobbnak mondhat\u00f3k, hiszen az<strong> aminosav profiljuk is ide\u00e1lisabb<\/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<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\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg\" alt=\"Miben van feh\u00e9rje?\" class=\"wp-image-417316\" style=\"width:843px;height:563px\" title=\"Miben van feh\u00e9rje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-505592732-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Hogy_epul_fel_a_feherje\"><\/span>Hogy \u00e9p\u00fcl fel a feh\u00e9rje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rj\u00e9k alapvet\u0151 \u00e9p\u00edt\u0151k\u00f6vei az <strong>aminosavak (AA)<\/strong>, melyek \u00fan. <strong>peptidk\u00f6t\u00e9ssel<\/strong> kapcsol\u00f3dnak egym\u00e1shoz \u00e9s <strong>peptideknek<\/strong> nevezett l\u00e1ncokat alkotnak. Mindazon\u00e1ltal, csak a 100-n\u00e1l t\u00f6bb aminosavb\u00f3l \u00e1ll\u00f3 l\u00e1ncok tekinthet\u0151k <strong>feh\u00e9rj\u00e9nek.<\/strong> Az emberi szervezetnek mind\u00f6ssze 20 <strong>proteinog\u00e9n aminosavra<\/strong> van sz\u00fcks\u00e9ge, hogy a m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9ges \u00f6sszes feh\u00e9rje el\u0151\u00e1ll\u00edt\u00e1s\u00e1hoz. Ez a mennyis\u00e9g azonban hihetetlen\u00fcl alacsony, hiszen ahogy a tov\u00e1bbiakban is olvasni fogod, a feh\u00e9rje rengeteg testi funkci\u00f3ban j\u00e1tszik szerepet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahhoz, hogy \u00e9rthet\u0151bb legyen, \u00fagy k\u00e9pzeld el a feh\u00e9rjel\u00e1ncokat, mintha k\u00fcl\u00f6nb\u00f6z\u0151 <strong>bet\u0171k<\/strong> lenn\u00e9nek egy <strong>l\u00e1nccal<\/strong> \u00f6sszekapcsolva. A bet\u0171k<strong> k\u00fcl\u00f6nb\u00f6z\u0151 aminosavakat<\/strong> k\u00e9pviselnek, m\u00edg az \u0151ket \u00f6sszek\u00f6t\u0151 l\u00e1ncok az el\u0151bb eml\u00edtett <strong>peptidk\u00f6t\u00e9sek.<\/strong> Az aminosavak ily m\u00f3don <strong>k\u00fcl\u00f6nf\u00e9le kombin\u00e1ci\u00f3kkal<\/strong> kapcsolhat\u00f3k \u00f6ssze \u00e9s <strong>k\u00fcl\u00f6nf\u00e9le hossz\u00fas\u00e1g\u00fa l\u00e1ncokat<\/strong> k\u00e9pezhetnek. Minden l\u00e9trej\u00f6v\u0151 verzi\u00f3nak m\u00e1s szerepe van. Az egyik l\u00e1nc p\u00e9ld\u00e1ul em\u00e9szt\u00e9st seg\u00edt\u0151 enzimeket hoz l\u00e9tre, m\u00edg a m\u00e1sik az izomt\u00f6meg r\u00e9sz\u00e9t k\u00e9pzi.<\/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 is-style-default\">A l\u00e1ncban l\u00e9v\u0151 aminosavak sz\u00e1ma alapj\u00e1n az al\u00e1bbiakat k\u00fcl\u00f6nb\u00f6ztetj\u00fck meg:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2-3 aminosavat tartalmaz\u00f3 <strong>oligopeptidek.<\/strong><\/li>\n\n\n\n<li>11-100 aminosavb\u00f3l \u00e1ll\u00f3 <strong>polipeptidek.<\/strong><\/li>\n\n\n\n<li>T\u00f6bb mint 100 aminosavb\u00f3l \u00e1ll\u00f3 <strong>saj\u00e1t feh\u00e9rj\u00e9k.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Milyen_aminosavak_leteznek\"><\/span>Milyen aminosavak l\u00e9teznek?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9let\u00fcnk m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9ges eml\u00edtett <strong>20 aminosav<\/strong> k\u00fcl\u00f6nb\u00f6z\u0151 csoportokra bonthat\u00f3. A test\u00fcnk k\u00e9pes n\u00e9h\u00e1nyat \u00f6n\u00e1ll\u00f3an el\u0151\u00e1ll\u00edtani, m\u00edg a t\u00f6bbit musz\u00e1j t\u00e1pl\u00e1l\u00e9kkal vagy c\u00e9lzott \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel bevinni.<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg\" alt=\"\" class=\"wp-image-417334\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2022-06-24-at-11.04.28.jpeg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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 is-style-default\"><ol>\n \t<li><strong>Esszenci\u00e1lis aminosavak (EAA)<\/strong><\/li>\n<\/ol><\/h3>\n\n\n\n<p>Ezeket a test <strong>nem k\u00e9pes \u00f6n\u00e1ll\u00f3an el\u0151\u00e1ll\u00edtani,<\/strong> ez\u00e9rt musz\u00e1j t\u00e1pl\u00e1l\u00e9k form\u00e1j\u00e1ban p\u00f3tolni \u0151ket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Esszenci\u00e1lis aminosavak:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leucin<\/li>\n\n\n\n<li>Izoleucin<\/li>\n\n\n\n<li>Valin<\/li>\n\n\n\n<li>Lizin<\/li>\n\n\n\n<li>Metionin<\/li>\n\n\n\n<li>Fenilalanin<\/li>\n\n\n\n<li>Treonin<\/li>\n\n\n\n<li>Triptof\u00e1n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9rdekess\u00e9g, hogy a leucin, az izoleucin \u00e9s a valin <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" aria-label=\"BCAA-k\u00e9nt (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA-k\u00e9nt<\/a><\/span> <em>(el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak)<\/em> ismert, f\u0151k\u00e9nt a sportt\u00e1pl\u00e1lkoz\u00e1sban alkalmazott aminosavak.<\/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 is-style-default\">2. Nem esszenci\u00e1lis aminosavak<\/h3>\n\n\n\n<p><div class=\"wp-block-columns\"> <div class=\"wp-block-column\">A szervezet <strong>k\u00e9pes ezeket el\u0151\u00e1ll\u00edtani,<\/strong> \u00e9s nem f\u00fcgg annyira a k\u00fcls\u0151 forr\u00e1sokb\u00f3l t\u00f6rt\u00e9n\u0151 bevitel\u00fckt\u0151l. Az esszenci\u00e1lis aminosavak \u00e1talakul\u00e1s\u00e1nak eredm\u00e9nyek\u00e9nt j\u00f6nnek l\u00e9tre, vagy a testfeh\u00e9rj\u00e9k k\u00fcl\u00f6nb\u00f6z\u0151 boml\u00e1si folyamatai sor\u00e1n keletkeznek. <\/div> <\/div><\/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<h4 class=\"wp-block-heading\">Nem esszenci\u00e1lis aminosavak<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alanin<\/li>\n\n\n\n<li>Aszparagin<\/li>\n\n\n\n<li>Cisztein<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" aria-label=\"Glutamin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutamin<\/a><\/span><\/li>\n\n\n\n<li>Glicin<\/li>\n\n\n\n<li>Aszparaginsav<\/li>\n\n\n\n<li>Glutaminsav<\/li>\n\n\n\n<li>Prolin<\/li>\n\n\n\n<li>Szerin<\/li>\n\n\n\n<li>Tirozin<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>3. F\u00e9lesszenci\u00e1lis aminosavak<\/strong><\/h3>\n\n\n\n<p>Ezek azok a t\u00edpusok, melyeket az embereknek csup\u00e1n egy egy <strong>bizonyos \u00e9letszakaszban<\/strong> kell bevinni\u00fck (pl. gyerekkorban).&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">F\u00e9l-esszenci\u00e1lis aminosavak:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" aria-label=\"Arginin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Arginin<\/a><\/span><\/li>\n\n\n\n<li>Hisztidin<\/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=\"4000,5075,28324,28689,48496,59914\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"A_feherje_tipusai_az_aminosav_tartalom_alapjan\"><\/span>A feh\u00e9rje t\u00edpusai az aminosav tartalom alapj\u00e1n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nem hi\u00e1ba tesz\u00fcnk k\u00fcl\u00f6nbs\u00e9get az aminosavak k\u00f6z\u00f6tt. Az <strong>esszenci\u00e1lis<\/strong> \u00e9s <strong>nem esszenci\u00e1lis<\/strong> aminosavak feh\u00e9rj\u00e9ben gazdag \u00e9telekben k\u00fcl\u00f6nb\u00f6z\u0151 <strong>ar\u00e1nyokban<\/strong> \u00e9s <strong>kombin\u00e1ci\u00f3kban<\/strong> tal\u00e1lhat\u00f3k meg, melyek l\u00e9nyeges hat\u00e1ssal vannak a feh\u00e9rje <strong>min\u0151s\u00e9g\u00e9re.<\/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><em>Teljes \u00e9rt\u00e9k\u0171 feh\u00e9rje<\/em> az, amely optim\u00e1lis mennyis\u00e9gben \u00e9s ar\u00e1nyban tartalmazza az esszenci\u00e1lis aminosavakat. Ezek felelnek meg a legjobban<strong> a test sz\u00fcks\u00e9gleteinek.<\/strong> F\u0151leg az \u00e1llati eredet\u0171 term\u00e9kek tartoznak ide, valamint n\u00e9h\u00e1ny n\u00f6v\u00e9nyi \u00e9tel is, pl. sz\u00f3ja, <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> vagy <a href=\"https:\/\/gymbeam.hu\/fekete-quinoa-gymbeam.html\" target=\"_blank\" aria-label=\"quinoa. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa.<\/a><\/span><\/li>\n\n\n\n<li>A <strong>hi\u00e1nyos feh\u00e9rj\u00e9kben<\/strong> nincsenek egyens\u00falyban az esszenci\u00e1lis aminosavak, ez\u00e9rt gyeng\u00e9bb a min\u0151s\u00e9g\u00fck. A legt\u00f6bb n\u00f6v\u00e9nyi \u00e9tel hi\u00e1nyos feh\u00e9rjeforr\u00e1s.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Miben_kulonboznek_az_allati_es_a_novenyi_feherjek\"><\/span>Miben k\u00fcl\u00f6nb\u00f6znek az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mind az \u00e1llati, mind a n\u00f6v\u00e9nyi term\u00e9kek gazdagok feh\u00e9rj\u00e9ben. \u00c1ltal\u00e1noss\u00e1gban azonban az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9k sokkal min\u0151s\u00e9gibbek, mint a n\u00f6v\u00e9nyiek, mert <strong>sokkal jobb esszenci\u00e1lis aminosav profillal rendelkeznek<\/strong>, ez\u00e1ltal t\u00f6k\u00e9letesen megfelelnek a test sz\u00fcks\u00e9gleteinek. Ez persze nem azt jelenti, hogy a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k \u00e9telek egy\u00e1ltal\u00e1n nem tartalmazz\u00e1k ezeket az aminosavakat. A legt\u00f6bbj\u00fck minden n\u00f6v\u00e9nyi feh\u00e9rj\u00e9ben megtal\u00e1lhat\u00f3, de <strong>csak kis mennyis\u00e9gben.<\/strong> A hi\u00e1nyos aminosavakat<strong> limit\u00e1l\u00f3 aminosavaknak<\/strong> h\u00edvjuk. Szerencs\u00e9re a n\u00f6v\u00e9nyi \u00e9telek minden csoportj\u00e1b\u00f3l m\u00e1s-m\u00e1s aminosav hi\u00e1nyzik, \u00edgy ha j\u00f3l vegy\u00edted \u0151ket, kik\u00fcsz\u00f6b\u00f6lheted ezt a probl\u00e9m\u00e1t. Pl. a<strong> gabon\u00e1kban<\/strong> kev\u00e9s a <strong>lizin<\/strong>, m\u00edg a <strong>h\u00fcvelyesekben<\/strong> a<strong> metionin<\/strong>. Azonban, ha kombin\u00e1lod \u0151ket, egy szuper AA spektrum lesz a v\u00e9geredm\u00e9ny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rendk\u00edv\u00fcl fontos, hogy az esszenci\u00e1lis aminosavak kiegyens\u00falyozott ar\u00e1nyban legyenek legyenek jelen, ugyanis \u00edgy <strong>sokkal jobban hasznosulnak<\/strong> a testben (k\u00f6nnyebben alakulnak \u00e1t pl. izomfeh\u00e9rj\u00e9v\u00e9 stb.). <span style=\"color: #ff6600\">[7,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban, az sem hagyhat\u00f3 figyelmen k\u00edv\u00fcl, hogy a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k<strong> lassabban sz\u00edv\u00f3dnak fel<\/strong>, mint az \u00e1llati feh\u00e9rj\u00e9k, tekintve, hogy a benn\u00fck l\u00e9v\u0151 <strong>antinutrit\u00edv anyagok<\/strong> cs\u00f6kkentik a feh\u00e9rje felsz\u00edv\u00f3d\u00e1s\u00e1t. Szerencs\u00e9re ez a kis h\u00e1tr\u00e1ny k\u00f6nnyen kik\u00fcsz\u00f6b\u00f6lhet\u0151 n\u00e9h\u00e1ny egyszer\u0171 fort\u00e9llyal, pl. f\u0151z\u00e9s el\u0151tt <strong>\u00e1ztasd<\/strong> be kicsit (ut\u00e1na \u00f6ntsd ki a vizet) az \u00e9telt, cs\u00edr\u00e1ztasd, de m\u00e1r ak\u00e1r maga a f\u0151z\u00e9s is seg\u00edthet. <span style=\"color: #ff6600\">[15,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg\" alt=\"N\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok\" class=\"wp-image-417367\" style=\"width:843px;height:563px\" title=\"N\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1069612376-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Hogyan_juss_eleg_esszencialis_aminosavhoz_novenyi_feherjeforrasokbol\"><\/span>Hogyan juss el\u00e9g esszenci\u00e1lis aminosavhoz n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokb\u00f3l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k<\/strong> alacsony esszenci\u00e1lis aminosav tartalma \u00e9pp el\u00e9g indok arra, hogy megfelel\u0151en \u00e1ll\u00edtsuk \u00f6ssze az \u00e9trend\u00fcnket, f\u0151leg ha az a <strong>n\u00f6v\u00e9nyi alap\u00fa \u00e9tkez\u00e9sen alapszik.<\/strong> \u00c9pp ez\u00e9rt az lenne a legjobb megold\u00e1s, ha <strong>t\u00f6bbf\u00e9le n\u00f6v\u00e9nyi \u00e9tel<\/strong> szerepelne a mindennapjaiban, hogy <strong>minden esszenci\u00e1lis aminosavat<\/strong> megfelel\u0151en p\u00f3tolj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az aminosavak spektrum\u00e1n \u00fagy is jav\u00edthatsz, ha <strong>gabon\u00e1kat \u00e9s h\u00fcvelyesket<\/strong> kombin\u00e1lsz, mivel ezek az \u00e9telcsoportok kieg\u00e9sz\u00edtik egym\u00e1s hi\u00e1nyz\u00f3 aminosavait. Viszont, persze ez nem felt\u00e9tlen\u00fcl azt jelenti, hogy egy \u00e9tkez\u00e9sen bel\u00fcl mindenk\u00e9pp musz\u00e1j mindkett\u0151t fogyasztani (b\u00e1r ez lenne a legpraktikusabb \u00e9s legide\u00e1lisabb). Csup\u00e1n arra figyelj, hogy <strong>a nap folyam\u00e1n<\/strong> eleget vigy\u00e9l be bel\u0151l\u00fck. Ez a javaslat f\u0151k\u00e9nt a <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\" target=\"_blank\" aria-label=\"veg\u00e1nokra (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nokra<\/a><\/strong><\/span> vonatkozik, mert a veget\u00e1ri\u00e1nusok ugye tejterm\u00e9keket is fogyasztanak (vagy halat, toj\u00e1st), melyek teljes feh\u00e9rjeforr\u00e1snak sz\u00e1m\u00edtanak.<\/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 is-style-default\">Hogyan kombin\u00e1ld a n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokat?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Forr\u00e1sok<\/th><th>Hi\u00e1nyz\u00f3 aminosavak<\/th><th><strong>Milyen t\u00edpus\u00fa \u00e9telek kombin\u00e1lhat\u00f3k a hi\u00e1nyz\u00f3 aminosavak p\u00f3tl\u00e1s\u00e1hoz?<\/strong><\/th><\/tr><\/thead><tbody><tr><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Gabon\u00e1k<\/td><td>Lizin, treonin<\/td><td>H\u00fcvelyesek<\/td><\/tr><tr><td>H\u00fcvelyesek<\/td><td>Metionin<\/td><td>Gabon\u00e1k, magvak, magok<\/td><\/tr><tr><td>Magvak \u00e9s magok<\/td><td>Lizin<\/td><td>H\u00fcvelyesek<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Hogyan hat\u00e1rozhat\u00f3 meg a feh\u00e9rje min\u0151s\u00e9ge?<\/h3>\n\n\n\n<p>Ahogy l\u00e1thatod, az egyes feh\u00e9rj\u00e9k min\u0151s\u00e9ge mer\u0151ben v\u00e1ltoz\u00f3. Viszont ne agg\u00f3dj, feljav\u00edt\u00e1sukra sz\u00e1mos m\u00f3dszer l\u00e9tezik.<\/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 <strong>biol\u00f3giai \u00e9rt\u00e9k<\/strong> az alapj\u00e1n n\u00e9zi a feh\u00e9rje felhaszn\u00e1lhat\u00f3s\u00e1g\u00e1t, hogy mennyi nitrog\u00e9n \u00fcr\u00fcl ki a szervezetb\u0151l. Ennek oka az, hogy a feh\u00e9rj\u00e9k nitrog\u00e9nt tartalmaznak, a m\u00f3dszer pedig azon az elgondol\u00e1son alapszik, mely szerint a nitrog\u00e9nb\u0151l sz\u00e1rmaz\u00f3 feh\u00e9rj\u00e9ket a szervezet tov\u00e1bbi feh\u00e9rj\u00e9k el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra haszn\u00e1lja fel. Ez azonban el\u00e9g pontatlan m\u00e9rt\u00e9knek sz\u00e1m\u00edt, mert a feh\u00e9rj\u00e9k pl. energiaforr\u00e1sk\u00e9nt \u00e9s m\u00e1s c\u00e9lra is felhaszn\u00e1lhat\u00f3k. A legnagyobb biol\u00f3giai \u00e9rt\u00e9kkel rendelkez\u0151 \u00e9telek egy\u00e9bk\u00e9nt a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"tejsav\u00f3feh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a><\/span> \u00e9s a toj\u00e1s. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li>Az<strong> Aminosav Pontsz\u00e1m (AAS)<\/strong> a megfigyelt feh\u00e9rje aminosav tartalm\u00e1t hasonl\u00edtja \u00f6ssze a WHO \u00e1ltal meghat\u00e1rozott <strong>referenciafeh\u00e9rj\u00e9vel.<\/strong> A feh\u00e9rj\u00e9k a rangsor szerint 0-1 k\u00f6z\u00f6tti feh\u00e9rje\u00e9rt\u00e9ket \u00e9rhetnek el, \u00e9s ez jelzi, hogy egyes feh\u00e9rj\u00e9k mennyire j\u00f3k. A<strong> toj\u00e1s<\/strong> \u00e9s a<strong> tej<\/strong> a legjobbak k\u00f6z\u00e9 tartoznak. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/li>\n\n\n\n<li>Az aminosav tartalmukon k\u00edv\u00fcl a feh\u00e9rj\u00e9k <strong>em\u00e9szthet\u0151s\u00e9g\u00e9t<\/strong>&nbsp;is meg lehet hat\u00e1rozni egy \u00fan. <strong>Feh\u00e9rje Em\u00e9szthet\u0151s\u00e9g Korrig\u00e1lt Aminosav Pontsz\u00e1m (PDCAAS)<\/strong> m\u00f3dszerrel, melyen bel\u00fcl a feh\u00e9rj\u00e9k szint\u00e9n 0-1 k\u00f6z\u00f6tti \u00e9rt\u00e9ket \u00e9rhetnek el. Min\u00e9l magasabb az \u00e9rt\u00e9k, ann\u00e1l jobb a feh\u00e9rje <strong>min\u0151s\u00e9ge<\/strong> \u00e9s <strong>em\u00e9szthet\u0151s\u00e9ge.<\/strong> Ebben a tekintetben is a <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\"tejsav\u00f3feh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a><\/strong><\/span> \u00e9s a <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/\" target=\"_blank\" aria-label=\"toj\u00e1s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">toj\u00e1s<\/a><\/strong> <\/span>kiemelkedik a t\u00f6bbi feh\u00e9rjeforr\u00e1s k\u00f6z\u00fcl. <span style=\"color: #ff6600\">[11,22]<\/span><\/li>\n\n\n\n<li>Az <strong>Em\u00e9szhet\u0151 N\u00e9lk\u00fcl\u00f6zhetetlen Aminosav Pontsz\u00e1m (DIAAS) m\u00f3dszer<\/strong> <strong>a feh\u00e9rje v\u00e9konyb\u00e9lben t\u00f6rt\u00e9n\u0151 megem\u00e9szt\u00e9s\u00e9t<\/strong> veszi figyelembe. A felt\u00e9telez\u00e9sek szerint csak az ily m\u00f3don felsz\u00edv\u00f3d\u00f3 feh\u00e9rj\u00e9kb\u0151l \u00e1ll\u00edthat\u00f3 el\u0151 testfeh\u00e9rje. Persze, itt is a tejsav\u00f3feh\u00e9rje, a tej \u00e9s a toj\u00e1s vezetik a list\u00e1t. <span style=\"color: #ff6600\" class=\"tadv-color\">[9,23]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg\" alt=\"A tejsav\u00f3feh\u00e9rje az egyik legjobb feh\u00e9rjeforr\u00e1s\" class=\"wp-image-417404\" style=\"width:843px;height:563px\" title=\"A tejsav\u00f3feh\u00e9rje az egyik legjobb feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/13-60-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Feherje-anyagcsere_Mit_csinalnak_a_feherjek_a_testben\"><\/span>Feh\u00e9rje-anyagcsere: Mit csin\u00e1lnak a feh\u00e9rj\u00e9k a testben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje em\u00e9szt\u00e9se m\u00e9r a <strong>gyomorban<\/strong> elkezd\u0151dik. A gyomor sejtjei \u00fan.<strong> pepszinog\u00e9nt<\/strong> termelnek, mely a gyomorsavnak k\u00f6sz\u00f6nhet\u0151en<strong> egyb\u0151l pepszin enzimm\u00e9 alakul.<\/strong> Ez ut\u00f3bbi azt\u00e1n elkezdi r\u00f6videbb szakaszokra osztani a feh\u00e9rjel\u00e1ncokat. A pepszin akkor vesz\u00edti el k\u00e9pess\u00e9geit, amikor a r\u00e9szben megem\u00e9sztett gyomortartalommal egy\u00fctt el\u00e9ri az em\u00e9szt\u0151rendszert, n\u00e9v szerint a <strong>v\u00e9konybelet.<\/strong> Ott azt\u00e1n a <strong>hasny\u00e1lmirigy em\u00e9szt\u0151enzimei<\/strong> (pl. tripszin, kimotripszin, elaszt\u00e1z) \u00e1tveszik az ir\u00e1ny\u00edt\u00e1st \u00e9s r\u00f6videbb oligopeptidekre bontj\u00e1k a l\u00e1ncokat (polipeptidek). Ezt k\u00f6vet\u0151en ezeket a b\u00e9lny\u00e1lkah\u00e1rtya enzimei &#8211; <strong>dipeptidek, tripeptidek \u00e9s m\u00e1s aminosavak<\/strong> &#8211; a lehet\u0151 legkisebb egys\u00e9gekre osztj\u00e1k, melyek sz\u00e9p fokozatosan elkezdenek felsz\u00edv\u00f3dni a v\u00e9r\u00e1ramba. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A v\u00e9r\u00e1ramba felsz\u00edv\u00f3d\u00f3 aminosavak sz\u00e1mos c\u00e9llal ker\u00fclnek felhaszn\u00e1l\u00e1sra. Egyesekb\u0151l <strong>\u00faj feh\u00e9rje j\u00f6n l\u00e9tre<\/strong> (pl. n\u00f6v\u00e9skor, sz\u00f6vetregener\u00e1ci\u00f3 sor\u00e1n stb.), m\u00edg m\u00e1sokb\u00f3l <strong>nem feh\u00e9rjeterm\u00e9szet\u0171 anyagok<\/strong>, pl. biog\u00e9n aminok vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" aria-label=\"kreatin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatin<\/a><\/span> k\u00e9pz\u0151dnek. Egyes aminosavak <strong>energiaforr\u00e1sk\u00e9nt<\/strong> is felhaszn\u00e1l\u00e1sra ker\u00fclhetnek, ha m\u00e1s energiaforr\u00e1sok (zs\u00edrok, sz\u00e9nhidr\u00e1tok) kimer\u00fclnek. Ezut\u00e1n az \u00fan. gl\u00fckog\u00e9n aminosavak gl\u00fck\u00f3zz\u00e1 alakulnak. Az el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavakk\u00e9nt ismert<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" aria-label=\"BCAA-k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA-k<\/a><\/span> szint\u00e9n gyors energiaforr\u00e1sk\u00e9nt szolg\u00e1lhatnak, mondjuk sportol\u00e1s k\u00f6zben. <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_feherje_funkcioi_a_testben\"><\/span>A feh\u00e9rje funkci\u00f3i a testben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rj\u00e9nek<strong> megsz\u00e1ml\u00e1lhatatlanul sok funkci\u00f3ja<\/strong> van a testben. Tal\u00e1n mindenki, aki a t\u00e1pl\u00e1lkoz\u00e1s ter\u00fclet\u00e9n egy kicsit is j\u00e1rtas, tudja, hogy ez az anyag a legfontosabb az izom \u00e9p\u00edt\u00e9s\u00e9nek \u00e9s megtart\u00e1s\u00e1nak szempontj\u00e1b\u00f3l. Mindazon\u00e1ltal, semmik\u00e9pp sem ez az egyetlen funkci\u00f3ja. S\u0151t, neh\u00e9z lenne olyan folyamatot tal\u00e1lni a szervezetben, amiben egy\u00e1ltal\u00e1n ne lenne szerepe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2023\/01\/DSC06121-_-OK-749x1124.jpg\" alt=\"A feh\u00e9rje hat\u00e1sa az eg\u00e9szs\u00e9gre\" class=\"wp-image-417422\" title=\"A feh\u00e9rje hat\u00e1sa az eg\u00e9szs\u00e9gre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06121-_-OK.jpg 1395w\" 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 is-style-default\">A feh\u00e9rje hat\u00e1sa az emberi eg\u00e9szs\u00e9gre<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A feh\u00e9rje tulajdonk\u00e9ppen minden sz\u00f6vet \u00e9s szerv <strong>alapvet\u0151 \u00e9p\u00edt\u0151anyaga.<\/strong> Nem csak izomt\u00f6meget hoz l\u00e9tre, hanem <strong>csontokat, b\u0151rt, \u00ednakat \u00e9s \u00ednszalagokat<\/strong> is. A felsorolt testr\u00e9szekben <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/zselatin\" target=\"_blank\" aria-label=\"kollag\u00e9n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kollag\u00e9n<\/a><\/span> tal\u00e1lhat\u00f3, mely a szervezetben l\u00e9v\u0151 \u00f6sszes feh\u00e9rje majdnem egyharmad\u00e1t teszi ki.<\/li>\n\n\n\n<li>Mivel a test eml\u00edtett testr\u00e9szeiben feh\u00e9rje van, egy\u00e9rtem\u0171, hogy azok <strong>n\u00f6veked\u00e9s\u00e9hez \u00e9s fejl\u0151d\u00e9s\u00e9hez<\/strong> is elengedhetetlen.<\/li>\n\n\n\n<li>Feh\u00e9rje n\u00e9lk\u00fcl nem lenn\u00e9nek <strong>regener\u00e1ci\u00f3s<\/strong> folyamatok (pl. sportteljes\u00edtm\u00e9ny ut\u00e1ni izomregener\u00e1ci\u00f3), valamint a <strong>sebek is nehezebben gy\u00f3gyuln\u00e1nak.<\/strong><\/li>\n\n\n\n<li>Mindemellett, a feh\u00e9rj\u00e9k sz\u00e1mos biok\u00e9miai reakci\u00f3 elind\u00edt\u00e1s\u00e1\u00e9rt is felelnek, tekintve, hogy az ezeket lehet\u0151v\u00e9 tev\u0151 <strong>enzimek<\/strong> nagyr\u00e9szt feh\u00e9rj\u00e9k. Tov\u00e1bb\u00e1, a feh\u00e9rj\u00e9k a sejteken bel\u00fcli energiatermel\u00e9sben is r\u00e9szt vesznek. Mindazon\u00e1ltal, a sejteken k\u00edv\u00fcl is fontos szereppel b\u00edrnak, mondjuk, ha megn\u00e9zz\u00fck <strong>az em\u00e9szt\u0151enzimeket<\/strong>. <span style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Feh\u00e9rje n\u00e9lk\u00fcl egy\u00e9bk\u00e9nt sem az <strong>immunrendszer,<\/strong> sem a <strong>v\u00e9ralvad\u00e1s<\/strong> nem m\u0171k\u00f6dne.<\/li>\n\n\n\n<li>Ezen fel\u00fcl, a sz\u00f3ban forg\u00f3 makrot\u00e1panyag inform\u00e1ci\u00f3t sz\u00e1ll\u00edt a test k\u00fcl\u00f6nb\u00f6z\u0151 r\u00e9szei k\u00f6z\u00f6tt. Az inform\u00e1ci\u00f3\u00e1tad\u00e1st biztos\u00edt\u00f3 post\u00e1s szerep\u00e9t a <strong>hormonok<\/strong> v\u00e9gzik, melyekb\u0151l a legt\u00f6bb<strong> feh\u00e9rj\u00e9kb\u0151l<\/strong> \u00e9s <strong>polipeptidekb\u0151l<\/strong> \u00e1ll. <span style=\"color: #ff6600\">[3,13]<\/span><\/li>\n\n\n\n<li><div class=\"wp-block-columns\"> <span style=\"text-align: inherit\">A feh\u00e9rje t\u00e1panyagokat is sz\u00e1ll\u00edt a testben. N\u00e9lk\u00fcle p\u00e9ld\u00e1ul a test\u00fcnk nem lenne k\u00e9pes sem oxig\u00e9nt sz\u00e1ll\u00edtani, sem koleszterint vagy cukrot k\u00f6zvet\u00edteni a v\u00e9rb\u0151l a sejteknek.<\/span> <\/div><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_feherje_es_a_fogyas\"><\/span>A feh\u00e9rje \u00e9s a fogy\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje szerepe <strong>p\u00f3tolhatatlan<\/strong> a fogy\u00f3k\u00far\u00e1ban is. Nyilv\u00e1n nem v\u00e9letlen, hogy a csod\u00e1kat \u00edg\u00e9r\u0151, feh\u00e9rje k\u00f6zpont\u00fa di\u00e9t\u00e1k legnagyobb r\u00e9sze ezen a makrot\u00e1panyagon alapszik. Viszont, mi semmik\u00e9pp sem azt javasoljuk, hogy ilyen m\u00f3don fogy\u00f3zz. Ezek a m\u00f3dszerek ugyanis kezdetben nagyon hat\u00e1sosnak t\u0171nhetnek, de hossz\u00fa t\u00e1von tarthatatlanok \u00e9s joj\u00f3-hat\u00e1st okoznak. A j\u00f3 h\u00edr viszont az, hogy a feh\u00e9rje akkor is <strong>pozit\u00edvan befoly\u00e1solja a fogy\u00e1st,<\/strong> amikor egy <strong>kiegyens\u00falyozott, sz\u00e9ls\u0151s\u00e9gekt\u0151l mentes \u00e9trend<\/strong> r\u00e9sz\u00e9t k\u00e9pzi. Mik is az el\u0151nyei?<\/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>Ha el\u00e9g feh\u00e9rj\u00e9t viszel be, azzal \u00e9p\u00edtheted az izmaidat. A fogy\u00e1s c\u00e9lja legt\u00f6bbsz\u00f6r az, hogy c<strong>s\u00f6kkentsd a testzs\u00edrodat<\/strong> \u00e9s <strong>szinten tartsd vagy \u00e9p\u00edtsd az izmaidat<\/strong> (ez m\u00e9g kal\u00f3riadeficit mellett is lehets\u00e9ges, de el\u00e9g feh\u00e9rje \u00e9s er\u0151nl\u00e9ti edz\u00e9s n\u00e9lk\u00fcl nem). Feh\u00e9rje n\u00e9lk\u00fcl ugyanis lehetetlen v\u00e1ltoz\u00e1sokat el\u00e9rni.<\/li>\n\n\n\n<li>A feh\u00e9rj\u00e9nek k\u00f6sz\u00f6nhet\u0151en szinten tarthat\u00f3 vagy n\u00f6velhet\u0151 <strong>izomt\u00f6meg rengeteg energi\u00e1t<\/strong> felhaszn\u00e1l. Teh\u00e1t min\u00e9l izmosabb vagy, ann\u00e1l t\u00f6bb energi\u00e1t \u00e9getsz az alapvet\u0151 testi funkci\u00f3id m\u0171k\u00f6d\u00e9s\u00e9vel. M\u00e1s sz\u00f3val, gyorsabb az <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-felgyorsitani-a-metabolizmust\/\" target=\"_blank\" aria-label=\"alapanyagcser\u00e9d. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alapanyagcser\u00e9d.<\/a><\/strong><\/span><span style=\"text-align: inherit\">&nbsp;<\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/li>\n\n\n\n<li>Az \u00f6sszes makrot\u00e1panyag k\u00f6z\u00fcl a feh\u00e9rj\u00e9nek a <strong>legmagasabb a termikus h\u0151hat\u00e1sa<\/strong>, azaz<strong> em\u00e9szt\u00e9s\u00fckkor \u00e9getj\u00fck a legt\u00f6bb energi\u00e1t.<\/strong> Ez a mennyis\u00e9g a feh\u00e9rj\u00e9b\u0151l felvett teljes energia 20-30%-\u00e1t teszi ki. Teh\u00e1t 100 kcal feh\u00e9rj\u00e9b\u0151l kb. 70-80 kcal feh\u00e9rj\u00e9t haszn\u00e1lsz el att\u00f3l f\u00fcgg\u0151en, hogy milyen a feh\u00e9rje.<\/li>\n\n\n\n<li>A feh\u00e9rjebevitel az <strong>\u00e9tv\u00e1gyat <\/strong>is befoly\u00e1solja, nagy val\u00f3sz\u00edn\u0171s\u00e9ggel az\u00e9rt, mert hat\u00e1ssal van az \u00e9hs\u00e9g jeleit az agy fel\u00e9 k\u00f6zvet\u00edt\u0151 hormonokra, pl. a kolecisztokininra vagy glukagon-szer\u0171 peptidre (GLP-1). Egy\u00e9bk\u00e9nt a feh\u00e9rje <strong>tel\u00edt<\/strong> az \u00f6sszes makrot\u00e1panyag k\u00f6z\u00fcl a<strong> legjobban. <\/strong><span style=\"color: #ff6600\">[5,19]<\/span><\/li>\n\n\n\n<li>Amennyiben a di\u00e9ta alatt el\u00e9g feh\u00e9rj\u00e9t viszel be, azt tapasztalhatod, hogy<strong> ritk\u00e1bban \u00e9s kev\u00e9sb\u00e9 vagy \u00e9hes<\/strong>, ami semmik\u00e9pp sem elhanyagolhat\u00f3, ha \u00e9pp fogy\u00f3k\u00far\u00e1zol.<\/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 feh\u00e9rje tov\u00e1bb\u00e1 cs\u00f6kkenti az <strong>\u00e9telek glik\u00e9mi\u00e1s index\u00e9t<\/strong>, azaz <strong>lelass\u00edtja az \u00e9telek felsz\u00edv\u00f3d\u00e1s\u00e1t a b\u00e9lb\u0151l a v\u00e9rbe<\/strong>, ez\u00e1ltal egy\u00fattal lelass\u00edtja az \u00e9tkez\u00e9s ut\u00e1ni v\u00e9rcukorszint esetleges emelked\u00e9s\u00e9t. Ennek k\u00f6sz\u00f6nhet\u0151en a protein megakad\u00e1lyozza az <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-cselezhetjuk-ki-az-edesseg-utani-vagyunkat\/\" target=\"_blank\" aria-label=\"\u00e9dess\u00e9gek ut\u00e1ni gyakori s\u00f3v\u00e1rg\u00e1shoz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9dess\u00e9gek ut\u00e1ni gyakori s\u00f3v\u00e1rg\u00e1shoz<\/a><\/strong><\/span> k\u00f6thet\u0151 <strong>v\u00e9rcukor ingadoz\u00e1s\u00e1t (glik\u00e9mia)<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg\" alt=\"Hogyan seg\u00edthet a feh\u00e9rje a fogy\u00e1sban?\" class=\"wp-image-417452\" style=\"width:843px;height:562px\" title=\"Hogyan seg\u00edthet a feh\u00e9rje a fogy\u00e1sban?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-964373732-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Hogyan_befolyasolja_a_feherje_a_sportteljesitmenyt\"><\/span>Hogyan befoly\u00e1solja a feh\u00e9rje a sportteljes\u00edtm\u00e9nyt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha eredm\u00e9nyeket szeretn\u00e9l el\u00e9rni a sportol\u00e1s ter\u00fclet\u00e9n, a testmozg\u00e1s \u00e9s a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s k\u00e9z a k\u00e9zben j\u00e1rnak. A feh\u00e9rje ebb\u0151l a szempontb\u00f3l is p\u00f3tolhatatlan szereppel b\u00edr, f\u0151leg az <strong>er\u0151nl\u00e9ti sportokn\u00e1l.<\/strong> Persze, nyilv\u00e1nval\u00f3an az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokhoz is hasznos.<\/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 is-style-default\">1. A feh\u00e9rje \u00e9s az er\u0151nl\u00e9ti edz\u00e9sek<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t fogyasztasz, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/izomtomegnoveles\" target=\"_blank\" aria-label=\"az izmaid n\u00f6vekedni fognak. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">az izmaid n\u00f6vekedni fognak.<\/a><\/strong><\/span> Persze, a megfelel\u0151 mennyis\u00e9g t\u00f6bb faktort\u00f3l f\u00fcgg: <strong>a sporttev\u00e9kenys\u00e9gt\u0151l, annak gyakoris\u00e1g\u00e1t\u00f3l \u00e9s intenzit\u00e1s\u00e1t\u00f3l,<\/strong> valamint a sportol\u00f3 <strong>testfel\u00e9p\u00edt\u00e9s\u00e9t\u0151l<\/strong> \u00e9s<strong> c\u00e9ljait\u00f3l.<\/strong> Mindazon\u00e1ltal, az \u00e1ltal\u00e1nos \u00f6k\u00f6lszab\u00e1ly az, hogy ha izmosodni szeretn\u00e9l, vigy\u00e9l be t\u00f6bb feh\u00e9rj\u00e9t ann\u00e1l, mint amire a testednek a jelenlegi izmok megtart\u00e1s\u00e1hoz sz\u00fcks\u00e9ge van. Azt is v\u00e9sd az eszedbe, hogy az izom\u00e9p\u00edt\u00e9shez nem csak feh\u00e9rje kell, hanem <strong>sz\u00e9nhidr\u00e1t, zs\u00edr \u00e9s egy\u00e9b t\u00e1panyagok<\/strong> is. <span style=\"color: #ff6600\">[10,26]<\/span><\/li>\n\n\n\n<li>A szervezetben <strong>k\u00e9t folyamat t\u00f6rt\u00e9nik \u00e1lland\u00f3an<\/strong>:&nbsp;izomfeh\u00e9rje-<strong>szint\u00e9zis<\/strong> \u00e9s izomfeh\u00e9rje <strong>lebont\u00e1s.<\/strong> A k\u00e9t folyamat folyamatosan szemben \u00e1ll egym\u00e1ssal \u00e9s tulajdonk\u00e9ppen rajtad m\u00falik csak, hogy melyik ir\u00e1ny\u00e1ba billen majd a m\u00e9rleg. Ha <strong>er\u0151nl\u00e9ti edz\u00e9sek<\/strong> mellett <strong>el\u00e9g feh\u00e9rj\u00e9t \u00e9s energi\u00e1t<\/strong> viszel be az izmaid t\u00e1mogat\u00e1s\u00e1hoz, megel\u0151zheted a feh\u00e9rj\u00e9k leboml\u00e1s\u00e1t \u00e9s t\u00e1mogathatod a k\u00e9pz\u0151d\u00e9s\u00fcket. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li>Az <strong>optim\u00e1lis feh\u00e9rjebevitel<\/strong> az izomt\u00f6meg <strong>megtart\u00e1s\u00e1ban is seg\u00edt.<\/strong> Mindemellett, remek <strong>energiaforr\u00e1sk\u00e9nt<\/strong> szolg\u00e1lhat egy meger\u0151ltet\u0151 edz\u00e9s, kal\u00f3riadeficit vagy p\u00e9ld\u00e1ul betegs\u00e9g sor\u00e1n. Figyelj oda r\u00e1, hogy min\u00e9l t\u00f6bb energi\u00e1t viszel be t\u00e1pl\u00e1lkoz\u00e1ssal, ann\u00e1l kevesebb feh\u00e9rj\u00e9t vesztesz majd az izmaidb\u00f3l. <span style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li>A feh\u00e9rj\u00e9k az <strong>izmok regener\u00e1ci\u00f3j\u00e1hoz<\/strong> is elengedhetetlenek. Edz\u00e9s ut\u00e1n az izmok nem csak regener\u00e1l\u00f3dnak, hanem a folyamat sor\u00e1n nagyobbodnak \u00e9s er\u0151s\u00f6dnek is. A feh\u00e9rj\u00e9k val\u00f3j\u00e1ban \u00e9p\u00edt\u0151anyagk\u00e9nt szolg\u00e1lnak az izomt\u00f6meg helyre\u00e1ll\u00edt\u00e1s\u00e1ban. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>A protein m\u00e1s sz\u00f6vetek eset\u00e9ben is fontos. A sport ugyanis nem csak az izmoknak, de a <strong>csontoknak, az \u00ednaknak \u00e9s az \u00ednszalagoknak<\/strong> is meger\u0151ltet\u0151. \u00c9pp ez\u00e9rt, ha megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje szerepel az \u00e9trend\u00fcnkben, a test\u00fcnk kiv\u00e1l\u00f3 \u00e1llapotban lesz \u00e9s <strong>k\u00f6nnyebben gy\u00f3gyul majd s\u00e9r\u00fcl\u00e9sek ut\u00e1n.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg\" alt=\"A feh\u00e9rje \u00e9s az er\u0151nl\u00e9ti edz\u00e9sek\" class=\"wp-image-417470\" style=\"width:843px;height:562px\" title=\"A feh\u00e9rje \u00e9s az er\u0151nl\u00e9ti edz\u00e9sek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_5716-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. A feh\u00e9rje \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek<\/h3>\n\n\n\n<p>A feh\u00e9rje fentebb eml\u00edtett hat\u00e1sai \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok eset\u00e9n is igaznak bizonyulnak. A fut\u00f3k, biciklisek \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k minden bizonnyal a feh\u00e9rje regener\u00e1l\u00f3 \u00e9s izmokat v\u00e9d\u0151 hat\u00e1sait fogj\u00e1k nagyra becs\u00fclni. Annak ellen\u00e9re, hogy edz\u00e9s k\u00f6zben a feh\u00e9rjefogyaszt\u00e1s nem tesz hozz\u00e1 t\u00fal sokat mag\u00e1hoz a teljes\u00edtm\u00e9nyhez, viszont <strong>meg\u00f3vja az izmok leboml\u00e1s\u00e1t az edz\u00e9s neh\u00e9zs\u00e9geivel szemben.<\/strong> Plusz, ugyan\u00fagy seg\u00edt a <strong>sport ut\u00e1ni regener\u00e1ci\u00f3ban<\/strong>, mint er\u0151nl\u00e9ti sportokn\u00e1l. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Feherjeben_gazdag_etelek\"><\/span>Feh\u00e9rj\u00e9ben gazdag \u00e9telek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy m\u00e1r eml\u00edtett\u00fck, feh\u00e9rj\u00e9t <strong>\u00e1llati<\/strong> \u00e9s <strong>n\u00f6v\u00e9nyi eredet\u0171 \u00e9telekb\u0151l<\/strong> is bevihet\u00fcnk. Azonban, minden \u00e9telcsoport <b>m\u00e1s mennyis\u00e9g\u0171 \u00e9s min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9t<\/b> tartalmaz.<\/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 is-style-default\">1. \u00c1llati eredet\u0171 \u00e9telek<\/h3>\n\n\n\n<p>Ezeket a feh\u00e9rjeforr\u00e1sokat az esszenci\u00e1lis aminosavak optim\u00e1lis ar\u00e1ny\u00e1nak \u00e9s mennyis\u00e9g\u00e9nek h\u00e1la rendszerint <strong>teljesnek<\/strong> tekintj\u00fck. Nos, \u00e1tlagban mennyi feh\u00e9rj\u00e9t tartalmaznak az egyes \u00e9telcsoportok \u00e9s \u00e9telek?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u00c9telcsoport<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u00c1tlagos feh\u00e9rjetartalom 100 g-ban<\/strong><\/th><\/tr><\/thead><tbody><tr><td>H\u00fas<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td>Sonka (min. 90%-os h\u00fastartalommal)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">Halak<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td>Toj\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td>Tejterm\u00e9kek<\/td><td class=\"has-text-align-center\" data-align=\"center\">3\u20134 g<\/td><\/tr><tr><td>Sajtok<\/td><td class=\"has-text-align-center\" data-align=\"center\">20\u201330 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. N\u00f6v\u00e9nyi eredet\u0171 \u00e9telek<\/h3>\n\n\n\n<p>Mivel a n\u00f6v\u00e9nyi \u00e9telek nem b\u00fcszkelkedhetnek t\u00fal j\u00f3 aminosav spektrummal, legink\u00e1bb<strong> hi\u00e1nyos<\/strong> feh\u00e9rjeforr\u00e1snak mondhat\u00f3k. Persze, k\u00f6zt\u00fck is vannak olyan kiv\u00e9telek, melyeknek aminosav tartalma eg\u00e9sz k\u00f6zel j\u00e1r az \u00e1llati feh\u00e9rjeforr\u00e1sokhoz. Ilyen pl. a <strong>sz\u00f3ja, a csicseribors\u00f3 vagy az \u00e1lgabon\u00e1k<\/strong> (amar\u00e1nt, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/quinoa-hu\/\" class=\"ek-link\">quinoa<\/a>). <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u00c9telcsoport<\/th><th>\u00c1tlagos feh\u00e9rjetartalom 100 g-ban<\/th><\/tr><\/thead><tbody><tr><td>H\u00fcvelyesek<\/td><td>20 g<\/td><\/tr><tr><td>\u00c1lgabon\u00e1k<\/td><td>15 g<\/td><\/tr><tr><td>Gabon\u00e1k<\/td><td>13 g<\/td><\/tr><tr><td>Magvak<\/td><td>15\u201320 g<\/td><\/tr><tr><td>H\u00fashelyettes\u00edt\u0151k (tofu, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/szejtan\/\" class=\"ek-link\">szejt\u00e1n<\/a>, tempeh, z\u00f6lds\u00e9gb\u0151l k\u00e9sz\u00fclt &#8220;h\u00fasok&#8221;)<\/td><td>15\u201325 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l feh\u00e9rjed\u00fas \u00e9teleket csemp\u00e9szni az \u00e9trendedbe, inspir\u00e1l\u00f3dj <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" aria-label=\"\u00c9telek, amelyek megk\u00f6nny\u00edtik a feh\u00e9rje beiktat\u00e1s\u00e1t az \u00e9trendedbe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00c9telek, amelyek megk\u00f6nny\u00edtik a feh\u00e9rje beiktat\u00e1s\u00e1t az \u00e9trendedbe<\/a><\/strong><\/span> c. cikk\u00fcnkben.<\/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 is-style-default\">Ha a n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rjeforr\u00e1sok vil\u00e1g\u00e1ban n\u00e9zn\u00e9l sz\u00e9t, olvasd el ezeket a cikkeket:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\"Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok \u00e9s mi\u00e9rt \u00e9rdemes belecsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe? (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok \u00e9s mi\u00e9rt \u00e9rdemes belecsemp\u00e9szn\u00fcnk \u0151ket az \u00e9trend\u00fcnkbe?<\/a><\/strong><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong>N\u00f6v\u00e9nyi alap\u00fa h\u00fasp\u00f3tl\u00f3k: <a href=\"https:\/\/gymbeam.hu\/blog\/novenyi-alapu-huspotlok-melyek-a-legjobbak-mennyi-feherjet-tartalmaznak-es-kepesek-teljesen-felvaltani-a-hust\/\" target=\"_blank\" aria-label=\"Melyek a legjobbak, menn (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Melyek a legjobbak, menn<\/a>yi feh\u00e9rj\u00e9t tartalmaznak \u00e9s k\u00e9pesek teljesen felv\u00e1ltani a h\u00fast?<\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mennyi_feherjet_vigyel_be_naponta\"><\/span>Mennyi feh\u00e9rj\u00e9t vigy\u00e9l be naponta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje \u00e1ltal\u00e1ban <strong>a napi energiabevitel\u00fcnk 10-35%-\u00e1t<\/strong> teszi ki. Azonban nem l\u00e9tezik \u00e1ltal\u00e1nos szab\u00e1ly azzal kapcsolatban, hogy mennyi sz\u00fcks\u00e9ges bel\u0151le naponta, ugyanis ez <strong>egy\u00e9nf\u00fcgg\u0151<\/strong> \u00e9s t\u00f6bb faktoron m\u00falik.<\/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 is-style-default\">A feh\u00e9rjesz\u00fcks\u00e9gleted f\u00fcgg az al\u00e1bbiakt\u00f3l f\u00fcgg:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kor<\/li>\n\n\n\n<li>Eg\u00e9szs\u00e9g\u00fcgyi \u00e1llapot<\/li>\n\n\n\n<li>Izomt\u00f6meg mennyis\u00e9ge<\/li>\n\n\n\n<li>Fizikai aktivit\u00e1s mennyis\u00e9ge<\/li>\n\n\n\n<li>Fizikai aktivit\u00e1s t\u00edpusa<\/li>\n\n\n\n<li>Sport gyakoris\u00e1ga \u00e9s intenzit\u00e1sa<\/li>\n\n\n\n<li>C\u00e9l (fogy\u00e1s, izmosod\u00e1s, s\u00falytart\u00e1s stb.)<\/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\/2023\/01\/IMG_9370_-1124x749.jpg\" alt=\"\" class=\"wp-image-417195\" style=\"width:843px;height:562px\" title=\"Mennyi feh\u00e9rj\u00e9t vigy\u00e9l be naponta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9370_-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Ha nem akarsz t\u00fal sokat r\u00e1g\u00f3dni a sz\u00e1mokon, haszn\u00e1ld <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" aria-label=\"online sz\u00e1mol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online sz\u00e1mol<\/a>\u00f3g\u00e9p\u00fcnket,<\/strong> <\/span>hogy k\u00f6nnyen kisz\u00e1mold mekkora energiabevitelre \u00e9s mennyi t\u00e1panyagra van sz\u00fcks\u00e9ged. Amennyiben viszont b\u0151vebben \u00e9rdekel a t\u00e9ma, olvass csak tov\u00e1bb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c1tlagban azt szokt\u00e1k mondani, hogy <strong>testt\u00f6meg-kilogrammonk\u00e9nt mindenkinek legal\u00e1bb 0,8 g feh\u00e9rj\u00e9re<\/strong> van sz\u00fcks\u00e9ge. Nagy val\u00f3sz\u00edn\u0171s\u00e9ggel azonban jobb, ha helyette <strong>testt\u00f6meg-kilogrammonk\u00e9nt 1 grammot fogyasztunk.<\/strong> Ez egy 60 kg-os n\u0151 eset\u00e9ben napi <strong>60 g feh\u00e9rj\u00e9t<\/strong> jelent, ami ak\u00e1r egy olyan embernek is ide\u00e1lis lehet, aki nem mozog t\u00fal sokat, nem sportol \u00e9s nem \u00e9l t\u00fal akt\u00edv \u00e9letet.<span style=\"color: #ff6600\"> [10,12,26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A sz\u00e1mok persze teljesen m\u00e1sok annak, aki <strong>fizikailag akt\u00edv \u00e9s c\u00e9lja van a sporttal.<\/strong> Az \u0151 eset\u00fckben az aj\u00e1nlott napi mennyis\u00e9g <strong>1,4-2 g\/ttkg,<\/strong> vagy m\u00e9g t\u00f6bb. Vagyis, ha egy 60 kg-os, sportos h\u00f6lgyet vesz\u00fcnk p\u00e9ld\u00e1ul, sz\u00e1m\u00e1ra ez <strong>84-120 g proteint<\/strong> jelent.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha ugyanennek a h\u00f6lgynek az <strong>izom\u00e9p\u00edt\u00e9s a c\u00e9lja,<\/strong> akkor m\u00e9g t\u00f6bb feh\u00e9rj\u00e9vel tudja ezt el\u00e9rni, pontosabban test\u00f6meg-kilogrammonk\u00e9nt kb. 1<strong>,6-2,4 grammal (96-144 g feh\u00e9rje).<\/strong> Enn\u00e9l t\u00f6bbet csak akkor lenne \u00e9rdemes bevinnie, ha t\u00e9nyleg nagyon meger\u0151ltet\u0151 az edz\u00e9sterve. Az <strong>1,6-2,4 g-os feh\u00e9rjebevitel<\/strong> egy\u00e9bk\u00e9nt <strong>fogy\u00f3k\u00fara<\/strong> mellett is aj\u00e1nlott, f\u0151leg azoknak, akik eleve karcs\u00faak, csak egy kicsit toniz\u00e1lni szeretn\u00e9k a test\u00fcket. Ha pedig valaki t\u00fals\u00falyos vagy elh\u00edzott, neki az <strong>1,2-1,5\/ttkg-os napi feh\u00e9rjebevitel<\/strong> a javasolt. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Aktivit\u00e1si szint<\/strong><\/th><th><strong>Aj\u00e1nlott feh\u00e9rjebevitel<\/strong><\/th><\/tr><\/thead><tbody><tr><td>\u00dcl\u0151 \u00e9letm\u00f3d<\/td><td>0.8\u20131 g\/kg<\/td><\/tr><tr><td>Akt\u00edv \u00e9letm\u00f3d<\/td><td>1.4\u20132 g\/kg<\/td><\/tr><tr><td>Izom\u00e9p\u00edt\u00e9s<\/td><td>1.6\u20132.4 g\/kg<\/td><\/tr><tr><td>Fogy\u00e1s<\/td><td>1.6\u20132.4 g\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Erdemes_potolnod_a_feherjet\"><\/span>\u00c9rdemes p\u00f3tolnod a feh\u00e9rj\u00e9t?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00e9ha nagyon neh\u00e9z rendes \u00e9telekkel feh\u00e9rj\u00e9t csemp\u00e9szni a mindennapjainkba. P\u00e9ld\u00e1ul, ha utazol vagy nagyon s\u0171r\u0171 a napod, <strong>j\u00f3, ha mindig van n\u00e1lad valami, ami eltel\u00edt \u00e9s felt\u00f6lt feh\u00e9rj\u00e9vel.<\/strong> Persze, az els\u0151 l\u00e9p\u00e9s minden esetben a <strong>kiegyens\u00falyozott \u00e9s v\u00e1ltozatos \u00e9tkez\u00e9s olyan min\u0151s\u00e9gi feh\u00e9rjeforr\u00e1sokkal,<\/strong> mint <strong>a h\u00fas, a hal, tejterm\u00e9kek, h\u00fcvelyesek<\/strong> stb. Azonban, ha sz\u00fcks\u00e9ges, m\u00e1s feh\u00e9rjed\u00fas \u00e9telekkel is hozz\u00e1j\u00e1rulhatsz a beviteledhez. Nem besz\u00e9lve r\u00f3la, hogy ezek a finoms\u00e1gok nem csak min\u0151s\u00e9gi t\u00e1panyagokat ny\u00fajtanak, de cs\u00f6kkentik az \u00e9des \u00e9s s\u00f3s nasik ut\u00e1ni v\u00e1gyat is.<\/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 is-style-default\">Erre a c\u00e9lra mindig j\u00f3, ha van n\u00e1lad p\u00e9ld\u00e1ul:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/feherjeszelet\" target=\"_blank\" aria-label=\"Feh\u00e9rjeszelet (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rjeszelet<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/feherjes-cookies\" target=\"_blank\" aria-label=\"Feh\u00e9rj\u00e9s keksz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rj\u00e9s keksz<\/a><\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/feherjes-chipsek-es-ropik\" target=\"_blank\" aria-label=\"Feh\u00e9rj\u00e9s ropogtatnival\u00f3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rj\u00e9s ropogtatnival\u00f3<\/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<p><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/5-tipp-hogyan-valasszunk-jo-minosegu-feherjeszeletet\/\" target=\"_blank\" aria-label=\"Hogyan v\u00e1lasszunk megfelel\u0151 feh\u00e9rjeszeletet? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan v\u00e1lasszunk megfelel\u0151 feh\u00e9rjeszeletet?<\/a><\/strong><\/span> c. cikk\u00fcnk seg\u00edts\u00e9g\u00e9vel megtudhatod, hogy melyik a legjobb k\u00f6z\u00fcl\u00fck.<\/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\/2023\/01\/IMG_8478-1124x749.jpg\" alt=\"Feh\u00e9rjep\u00f3tl\u00e1s\" class=\"wp-image-417213\" style=\"width:843px;height:562px\" title=\"Feh\u00e9rjep\u00f3tl\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_8478-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mikor_hasznalj_feherjeport\"><\/span>Mikor haszn\u00e1lj feh\u00e9rjeport?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Protein powder<\/strong> is a supplement that you mix with water and drink after a workout. It can also have its place in your diet, as it is great as a quick <strong>source of protein after a workout<\/strong>, or you can add it to your <strong>daily meals<\/strong>&nbsp;(for example, as a source of protein in oatmeal).<\/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<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" aria-label=\"tejsav\u00f3feh\u00e9rj\u00e9t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rj\u00e9t<\/a><\/strong><\/span> mondj\u00e1k a legjobb opci\u00f3nak, ugyanis optim\u00e1lis ar\u00e1nyban \u00e9s mennyis\u00e9gben vannak benne jelen esszenci\u00e1lis aminosavak \u00e9s emellett tov\u00e1bbi<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\" target=\"_blank\" aria-label=\"j\u00f3t\u00e9kony hat\u00e1sokkal b\u00edr. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3t\u00e9kony hat\u00e1sokkal b\u00edr.<\/a><\/strong><\/span><\/li>\n\n\n\n<li>Term\u00e9szetesen, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" aria-label=\"sz\u00e1mos n\u00f6v\u00e9nyi alap\u00fa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00e1mos n\u00f6v\u00e9nyi alap\u00fa<\/a><\/strong> <\/span>opci\u00f3 is van. A <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"sz\u00f3ja-, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00f3ja-,<\/a> <a href=\"https:\/\/gymbeam.hu\/kender-feherje-gymbeam.html\" target=\"_blank\" aria-label=\"a kender (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a kender<\/a><\/span> \u00e9s t\u00e1rsaik pl. csod\u00e1t m\u0171velhetnek a <strong>veg\u00e1nok<\/strong> \u00e9trendj\u00e9ben.<\/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 \u00fcgyesen v\u00e1lasztasz, a feh\u00e9rjeporok min\u0151s\u00e9gi feh\u00e9rjep\u00f3tl\u00f3k\u00e9nt tulajdonk\u00e9ppen \u00edzletes kieg\u00e9sz\u00edt\u0151j\u00e9v\u00e9 v\u00e1lhatnak az \u00e9trendednek. Teljesen rendben van az is, ha rendszeres fogyasztod \u0151ket, ameddig csak kieg\u00e9sz\u00edt\u0151k\u00e9nt alkalmazod \u00e9s nem m\u00e1s feh\u00e9rjeforr\u00e1sok teljes m\u00e9rt\u00e9k\u0171 helyettes\u00edt\u00e9s\u00e9re.<\/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><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valassz-megfelelo-feherjet-a-fogyashoz-es-az-izomepiteshez\/\" target=\"_blank\" aria-label=\"Hogyan v\u00e1lasszuk ki a legjobb feh\u00e9rjeport a fogy\u00e1shoz? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan v\u00e1lasszuk ki a legjobb feh\u00e9rjeport a fogy\u00e1shoz?<\/a><\/strong> <\/span>c. cikk\u00fcnk nagy seg\u00edts\u00e9gedre lesz abban, hogy hogyan v\u00e1laszd ki a legjobb feh\u00e9rjeport.<\/li>\n\n\n\n<li>Ha elveszt\u00e9l a feh\u00e9rjeporok k\u00f6z\u00f6tt, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-feherjet-valasszunk-tejsavo-feherje-koncentratum-izolatum-vagy-hidrolizatum-2\/?a\" target=\"_blank\" aria-label=\"Melyik feh\u00e9rjeport \u00e9rdemes v\u00e1lasztani? Tejsav\u00f3feh\u00e9rje koncentr\u00e1tum, izol\u00e1tum vagy hidroliz\u00e1tum? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Melyik feh\u00e9rjeport \u00e9rdemes v\u00e1lasztani? Tejsav\u00f3feh\u00e9rje koncentr\u00e1tum, izol\u00e1tum vagy hidroliz\u00e1tum?<\/a><\/strong><\/span> c. \u00edr\u00e1sunk hasznos lesz sz\u00e1modra.<\/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=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg\" alt=\"Mikor haszn\u00e1lj feh\u00e9rjeport?\" class=\"wp-image-417230\" style=\"width:843px;height:563px\" title=\"Mikor haszn\u00e1lj feh\u00e9rjeport?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC06604_-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Miert_kockazatos_az_elegtelen_feherjebevitel\"><\/span>Mi\u00e9rt kock\u00e1zatos az el\u00e9gtelen feh\u00e9rjebevitel<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amennyiben t\u00fal kev\u00e9s feh\u00e9rj\u00e9t viszel be, meg van r\u00e1 az es\u00e9ly, hogy le\u00e1ll a testedben p\u00e1r nagyon fontos folyamat, melyhez feh\u00e9rje sz\u00fcks\u00e9ges.<\/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>Lehetetlen pl. az <strong>izom\u00e9p\u00edt\u00e9s<\/strong> (hipertr\u00f3fia), helyette viszont megindulhat az<strong> izomsorvad\u00e1s<\/strong> (atr\u00f3fia).<\/li>\n\n\n\n<li>Mivel a feh\u00e9rje m\u00e1s sz\u00f6vetek \u00e9p\u00edt\u0151anyaga is, hi\u00e1nya mindenk\u00e9pp n\u00f6velheti <strong>a t\u00f6r\u00e9sek, b\u0151relv\u00e1ltoz\u00e1sok \u00e9s pl. a hajhull\u00e1s kock\u00e1zat\u00e1t<\/strong> is.<\/li>\n\n\n\n<li>Az el\u00e9gtelen feh\u00e9rjebevitel m\u00e9g kock\u00e1zatosabb lehet, f\u0151leg az<strong> id\u0151sebb koroszt\u00e1lyn\u00e1l<\/strong>, illetve nagyobb energia- \u00e9s t\u00e1panyagbevitelt (bele\u00e9rtve a feh\u00e9rj\u00e9t) ig\u00e9nyl\u0151 betegekn\u00e9l, mondjuk r\u00e1kosokn\u00e1l. Ilyen esetekben es\u00e9ly van az \u00fan. <strong>szarkop\u00e9nia<\/strong> kialakul\u00e1s\u00e1ra, mely sor\u00e1n a betegek fokozatosan elvesz\u00edtik az izomt\u00f6meget \u00e9s annak funkci\u00f3it, valamint megn\u0151 a s\u00e9r\u00fcl\u00e9sek, s\u0151t a hal\u00e1l es\u00e9lye is.<span style=\"color: #ff6600\"> [6]<\/span><\/li>\n\n\n\n<li>Zavar\u00f3 t\u00fcnetek lehetnek m\u00e9g a k\u00fcl\u00f6nb\u00f6z\u0151 <strong>immunrendszeri betegs\u00e9gek<\/strong> \u00e9s a<strong> probl\u00e9m\u00e1s sebgy\u00f3gyul\u00e1s.<\/strong><\/li>\n\n\n\n<li>Tov\u00e1bbi t\u00fcnet lehet m\u00e9g a<strong> f\u00e1radts\u00e1g<\/strong> \u00e9s a <strong>hangulatingadoz\u00e1s is.<\/strong><\/li>\n\n\n\n<li>A <strong>l\u00e1b- \u00e9s k\u00e9zdagad\u00e1s<\/strong> is jelezheti, ha nincs el\u00e9g feh\u00e9rje a szervezetben.<\/li>\n\n\n\n<li>A di\u00e9t\u00e1b\u00f3l hi\u00e1nyz\u00f3 proteint a <strong>fokozott \u00e9hs\u00e9g<\/strong> \u00e9s <strong>\u00e9dess\u00e9gek ut\u00e1ni s\u00f3v\u00e1rg\u00e1s<\/strong> is jelezheti. <span style=\"color: #ff6600\">[20,21]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg\" alt=\"Feh\u00e9rjehi\u00e1ny\" class=\"wp-image-417247\" style=\"width:843px;height:563px\" title=\"Feh\u00e9rjehi\u00e1ny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/831540570-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Karos_lehet_a_tulzott_feherjebevitel\"><\/span>K\u00e1ros lehet a t\u00falzott feh\u00e9rjebevitel?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyes forr\u00e1sok szerint a t\u00falzott feh\u00e9rjebevitel k\u00e1ros\u00edtja a ves\u00e9t \u00e9s csontritkul\u00e1st okoz. Mindazon\u00e1ltal, ezek csak <strong>legend\u00e1k,<\/strong> ugyanis <strong>a tudom\u00e1nyban nincs r\u00e1 bizony\u00edt\u00e9k,<\/strong> hogy ez val\u00f3ban \u00edgy van. A mostani tanulm\u00e1nyok alapj\u00e1n, ha <strong>egy eg\u00e9szs\u00e9ges, akt\u00edv egy\u00e9n \u00e1tl\u00e9pi a javasolt feh\u00e9rjemennyis\u00e9get, az semmilyen eg\u00e9szs\u00e9g\u00fcgyi k\u00f6vetkezm\u00e9nnyel nem j\u00e1r.<\/strong> Semmilyen negat\u00edv hat\u00e1st nem mutattak ki pl. akkor sem, amikor a 3 g\/testt\u00f6meg-kilogrammos bevitelt figyelt\u00e9k, ami tulajdonk\u00e9ppen a h\u00e1romszorosa annak, mint ami egy \u00e1tlagembernek sz\u00fcks\u00e9ges. <span style=\"color: #ff6600\">[1,5,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Persze, ha valakit <strong>vesebetegs\u00e9ggel kezelnek<\/strong> (pl. kr\u00f3nikus veseel\u00e9gtelens\u00e9g), akkor m\u00e1s a helyzet. Ilyenkor a kezel\u00e9s r\u00e9sze a limit\u00e1lt feh\u00e9rjefogyaszt\u00e1s is. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00f3val semmik\u00e9pp ne agg\u00f3dj a magasabb feh\u00e9rjebevitel miatt. Akkor se ijedj meg, ha a v\u00e9rk\u00e9ped azt mutatja, hogy <strong>van valamennyi feh\u00e9rje a vizeletedben.<\/strong> A feh\u00e9rje akkor ker\u00fcl oda, amikor a v\u00e9r \u00e1thalad a ves\u00e9ken. Csak akkor van probl\u00e9ma, ha a vese a kellet\u00e9n\u00e9l nagyobb mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t enged \u00e1t. Viszont, ne f\u00e9lj, <strong>nem fog ilyesmi t\u00f6rt\u00e9nni, csak az\u00e9rt, mert t\u00f6bb feh\u00e9rj\u00e9t fogyasztasz.<\/strong> <strong>M\u00e9g 30 mg\/g feh\u00e9rje<\/strong> a vizeletben sem utal eg\u00e9szs\u00e9g\u00fcgyi panaszra. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teh\u00e1t, ha az aj\u00e1nlottn\u00e1l t\u00f6bbet viszel be ebb\u0151l a t\u00e1panyagb\u00f3l, eg\u00e9szs\u00e9ges \u00e9s akt\u00edv vagy, ne p\u00e1nikolj, nem fogsz k\u00e1rt okozni magadban. Am\u00fagy is el\u00e9g val\u00f3sz\u00edn\u0171tlen, hogy el\u00e9red a 3-4 g feh\u00e9rje\/testt\u00f6meg-kilogrammot, azaz az eml\u00edtett tanulm\u00e1nyokban vizsg\u00e1lt \u00e9rt\u00e9ket. Persze, ha szeretn\u00e9d kipr\u00f3b\u00e1lni, csak az a k\u00e9rd\u00e9s marad fent, hogy mi\u00e9rt? A sz\u00fcks\u00e9gesn\u00e9l t\u00f6bb feh\u00e9rj\u00e9t <strong>egyszer\u0171en nincs \u00e9rtelme bevinni.<\/strong> \u00cdgy, ha m\u00e9gis el\u00e9red ezt a magas \u00e9rt\u00e9ket ugyanaz fog t\u00f6rt\u00e9nni, mint a zs\u00edr \u00e9s a sz\u00e9nhidr\u00e1t eset\u00e9ben: a felesleget energiaforr\u00e1sk\u00e9nt fogja t\u00e1rolni a tested.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Hogyan_fogyassz_tobb_feherjet_es_hogy_erd_el_a_javasolt_mennyiseget\"><\/span>Hogyan fogyassz t\u00f6bb feh\u00e9rj\u00e9t \u00e9s hogy \u00e9rd el a javasolt mennyis\u00e9get?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/2023\/01\/8A1A3889_-750x1124.jpg\" alt=\"Hogyan vigy\u00e9l be t\u00f6bb feh\u00e9rj\u00e9t\" class=\"wp-image-417171\" title=\"Hogyan vigy\u00e9l be t\u00f6bb feh\u00e9rj\u00e9t\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8A1A3889_.jpg 1232w\" 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<ol class=\"wp-block-list\">\n<li><strong>Minden \u00e9tkez\u00e9sed<\/strong> tartalmazzon feh\u00e9rj\u00e9t. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" aria-label=\"Milyen az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00e9s hogyan tanuljunk meg eg\u00e9szs\u00e9gesebben \u00e9tkezni? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Milyen az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00e9s hogyan tanuljunk meg eg\u00e9szs\u00e9gesebben \u00e9tkezni?<\/a><\/strong> <\/span>c. \u00edr\u00e1sunkban megtanulhatod, hogyan \u00e1ll\u00edts \u00f6ssze ide\u00e1lis \u00e9trendet.<\/li>\n\n\n\n<li>Minden <strong>f\u0151\u00e9tkez\u00e9sn\u00e9l<\/strong> jutalmazd meg magad min. <strong>20-25 g feh\u00e9rj\u00e9vel<\/strong> (persze, a teljes sz\u00fcks\u00e9gleteded figyelembe v\u00e9tel\u00e9vel). Mondjuk, ha sportolsz, f\u0151leg ha er\u0151nl\u00e9ti edz\u00e9sekr\u0151l van sz\u00f3, adagonk\u00e9nt ak\u00e1r 40 g proteint is bevihetsz. <span style=\"color: #ff6600\" class=\"tadv-color\">[10,17]<\/span><\/li>\n\n\n\n<li><strong>Ha nem eszel h\u00fast eb\u00e9dre,<\/strong> tal\u00e1lj helyette valamilyen helyettes\u00edt\u0151t, mondjuk <strong>halat, toj\u00e1st, n\u00f6v\u00e9nyi h\u00fashelyettes\u00edt\u0151t stb.<\/strong> Figyelj r\u00e1, hogy ne csak k\u00f6ret legyen a t\u00e1ny\u00e9rodon, f\u0151leg ne csak z\u00f6lds\u00e9gsal\u00e1ta.<\/li>\n\n\n\n<li>A klasszikus feh\u00e9rliszt helyett id\u0151nk\u00e9nt haszn\u00e1lj pl. valamilyen h\u00fcvelyes vagy hajdinalisztet.<\/li>\n\n\n\n<li>A <strong>h\u00fcvelyesek, <\/strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-lentil-pasta-fusilli-vanavita.html\" target=\"_blank\" aria-label=\"h\u00fcvelyesb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyesb\u0151l k\u00e9sz\u00fclt t\u00e9szt\u00e1k<\/a> <\/span><strong>vagy az \u00e1lgabon\u00e1k<\/strong> rendszeres fogyaszt\u00e1sa is megdobhatja a feh\u00e9rjebevitelt.<\/li>\n\n\n\n<li>P\u00e1r <strong>alaposan \u00e1tgondolt nassolnival\u00f3val<\/strong> is p\u00f3tolhatod a feh\u00e9rj\u00e9t a szervezetedben. Csin\u00e1lhatsz mondjuk egy feh\u00e9rj\u00e9s finoms\u00e1got valamilyen <strong>savany\u00fa tejterm\u00e9kkel<\/strong> (joghurt, kef\u00edr, tej, \u00edr\u00f3 stb.), <strong>t\u00far\u00f3val, skyr-rel<\/strong> \u00e9s tehetsz r\u00e1 gy\u00fcm\u00f6lcs\u00f6t vagy <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/glutenmentes-zabliszt-gymbeam.html\" target=\"_blank\" aria-label=\"zabot. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabot.<\/a><\/span> Ha s\u00f3sat k\u00edv\u00e1nsz, egy <strong>sonk\u00e1s, sajtos<\/strong> teljes ki\u0151rl\u00e9s\u0171 szendviccsel semmik\u00e9pp nem l\u0151hetsz mell\u00e9.<\/li>\n\n\n\n<li><div class=\"wp-block-columns\"> Haszn\u00e1ld ki a nasiz\u00e1s lehet\u0151s\u00e9g\u00e9t arra, hogy ferment\u00e1lt tejterm\u00e9keket fogyassz (pl. kef\u00edr, joghurt, \u00edr\u00f3 stb.) &nbsp; <\/div><\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"8\">\n<li>A feh\u00e9rj\u00e9t ak\u00e1r <strong>g\u00f6r\u00f6g joghurttal, skyr-rel vagy t\u00far\u00f3val<\/strong> is p\u00f3tolhatod. Mi azt javasoljuk, hogy ezek az \u00e9telek mindig legyenek ott a h\u0171t\u0151dben, mert gyors nasi k\u00e9sz\u00edthet\u0151 vel\u00fck, melyek nem ig\u00e9nyelnek t\u00fal hossz\u00fa elk\u00e9sz\u00edt\u00e9si id\u0151t.<\/li>\n\n\n\n<li>Ha kell, eg\u00e9sz\u00edtsd ki az \u00e9tkez\u00e9seidet <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"tejsav\u00f3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3<\/a><\/strong><\/span> vagy<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hu\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\"n\u00f6v\u00e9nyi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi<\/a><\/strong><\/span> feh\u00e9rj\u00e9vel, valamint id\u0151nk\u00e9nt k\u00e9nyeztesd magad egy <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/feherjeszelet-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\"feh\u00e9rjeszelettel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeszelettel<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\"keksszel. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">keksszel.<\/a><\/strong><\/span><\/li>\n\n\n\n<li>Tov\u00e1bbi tippek\u00e9rt olvasd el <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/\" target=\"_blank\" aria-label=\"Hogyan lehet t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trend\u00fcnkbe? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan lehet t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trend\u00fcnkbe?<\/a><\/strong><\/span> c. cikk\u00fcnket.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mit_egyek_ha_bizonyos_etelcsoportokat_nem_birok_megemeszteni\"><\/span>Mit egyek, ha bizonyos \u00e9telcsoportokat nem b\u00edrok megem\u00e9szteni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lakt\u00f3z\u00e9rz\u00e9kenys\u00e9g:<\/strong> ha emiatt kell korl\u00e1toznod a tejterm\u00e9kek fogyaszt\u00e1s\u00e1t, el\u0151sz\u00f6r figyeld meg, hogy mindegyik bajt okoz-e neked. Pl. <strong>a kem\u00e9ny sajtok \u00e9s a ferment\u00e1lt term\u00e9kek<\/strong> csak kis mennyis\u00e9gben tartalmaznak lakt\u00f3zt. Ha viszont semmilyen tejterm\u00e9ket nem fogyaszthatsz, kiz\u00e1r\u00f3lag <strong>lakt\u00f3zmentes<\/strong> term\u00e9keket v\u00e1s\u00e1rolj.<\/li>\n\n\n\n<li><strong>Teh\u00e9ntej allergia:<\/strong> ebben az esetben semmilyen teh\u00e9ntej tartalm\u00fa \u00e9telt ne fogyassz. Egy\u00e9l ink\u00e1bb <strong>h\u00fast, sonk\u00e1t, toj\u00e1st, halat vagy n\u00f6v\u00e9nyi eredet\u0171 \u00e9teleket.<\/strong><\/li>\n\n\n\n<li><strong>Liszt\u00e9rz\u00e9kenys\u00e9g vagy glut\u00e9n\u00e9rz\u00e9kenys\u00e9g:<\/strong> fogyassz glut\u00e9nmentes p\u00e9k\u00e1rukat ink\u00e1bb. Ezek lehetnek <strong>b\u00faz\u00e1b\u00f3l, rizsb\u0151l, kukoric\u00e1b\u00f3l, \u00e1lgabon\u00e1kb\u00f3l<\/strong> (quinoa, hajdina, amar\u00e1nt). Ne felejtsd el a h\u00fcvelyeseket \u00e9s a k\u00fcl\u00f6nb\u00f6z\u0151 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/bio-mandulaliszt-vanavita.html\" target=\"_blank\" aria-label=\"magliszteket (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magliszteket<\/a><\/span> a sima b\u00fazaliszt helyettes\u00edt\u00e9s\u00e9re.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Melyek_a_legjobb_es_a_legrosszabb_feherjeforrasok\"><\/span>Melyek a legjobb \u00e9s a legrosszabb feh\u00e9rjeforr\u00e1sok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>J\u00f3<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rossz<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sov\u00e1ny h\u00fasok<\/strong> (sz\u00e1rnyasok, ny\u00fal, pulyka, sov\u00e1ny diszn\u00f3h\u00fas, marhah\u00fas stb.), <strong>hal<\/strong> (tengeri \u00e9s \u00e9desv\u00edzi), <strong>sonka<\/strong> (min. 80%-os h\u00fastartalommal), <strong>toj\u00e1s, tejterm\u00e9kek<\/strong> (joghurt, kef\u00edr, tej, sajt, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3<\/a> stb.), <strong>h\u00fcvelyesek<\/strong> \u00e9s abb\u00f3l k\u00e9sz\u00fclt term\u00e9kek, <strong>\u00e1lgabon\u00e1k, n\u00f6v\u00e9nyi h\u00fashelyettes\u00edt\u0151k<\/strong> (tofu, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tempeh-hu\/\" class=\"ek-link\">tempeh<\/a>, z\u00f6lds\u00e9gb\u0151l k\u00e9sz\u00fclt h\u00fashelyettes\u00edt\u0151, szejt\u00e1n stb.)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fogyasz kevesebb zs\u00edros felv\u00e1gottat \u00e9s h\u00fast (szal\u00e1mi, bacon, kolb\u00e1sz, kr\u00e9mek stb.)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r a <strong>n\u00f6v\u00e9nyi \u00e9telek<\/strong> \u00f6nmagukban nem elegend\u0151k, <strong>fogyaszd \u0151ket<\/strong> nyugodtan. S\u0151t, min\u00e9l<strong> jobban \u00e9s gyakrabban vari\u00e1lod<\/strong> vel\u00fck az \u00e9trendedet, ann\u00e1l jobb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"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 t\u00e1pl\u00e1lkoz\u00e1s ter\u00fclet\u00e9n minden makrot\u00e1panyag k\u00f6z\u00fcl a feh\u00e9rje a legfontosabb. Nem csak az emberi szervezet <strong>alapvet\u0151 \u00e9p\u00edt\u0151anyaga,<\/strong> hanem <strong>sz\u00e1mos testi folyamat kardin\u00e1lis r\u00e9sze.<\/strong> \u00c9pp ez\u00e9rt nagyon figyelj oda r\u00e1, hogy <strong>eleget vigy\u00e9l be<\/strong> bel\u0151le, persze a c\u00e9ljaid \u00e9s a tested \u00e1llapot\u00e1nak figyelembev\u00e9tel\u00e9vel. Az \u00e9trended \u00f6ssze\u00e1ll\u00edt\u00e1sakor figyelj arra, hogy <strong>mennyi lesz a teljes feh\u00e9rjemennyis\u00e9g<\/strong> \u00e9s olyan \u00e9teleket iktass be, melyek <strong>megfelel\u0151 ar\u00e1nyban \u00e9s mennyis\u00e9gben tartalmaznak minden esszenci\u00e1lis aminosavat.<\/strong> Ha pedig lehet, az \u00e9tkez\u00e9seid legyenek v\u00e1ltozatosak, tartalmazzanak <strong>\u00e1llati \u00e9s n\u00f6v\u00e9nyi forr\u00e1sokat<\/strong> is. V\u00e9g\u00fcl, ne felejtsd el, hogy ha kell, nyugodtan haszn\u00e1lj \u00e9trend-kieg\u00e9sz\u00edt\u0151ket a feh\u00e9rje p\u00f3tl\u00e1s\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFeh\u00e9rj\u00e9k\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEg\u00e9szs\u00e9ges \u00e9lelmiszerek\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>Tudtad, hogy a feh\u00e9rje nem csak az izom\u00e9p\u00edt\u00e9sben j\u00e1tszik kulcsfontoss\u00e1g\u00fa szerepet, hanem az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9ben \u00e9s tel\u00edtetts\u00e9g \u00e9rz\u00e9sben is? \u00c9pp ez\u00e9rt elengedhetetlen, hogy megfelel\u0151 mennyis\u00e9get vigy\u00fcnk be bel\u0151le. Mai cikk\u00fcnkben elmondjuk, hogy naponta mennyi feh\u00e9rj\u00e9t fogyassz, mi a k\u00fcl\u00f6nbs\u00e9g a n\u00f6v\u00e9nyi \u00e9s az \u00e1llati forr\u00e1sai k\u00f6z\u00f6tt, illetve hogy hogyan seg\u00edt a fogy\u00e1sban.<\/p>\n","protected":false},"author":156,"featured_media":417286,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7356,6276,7128,6840],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420384","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend-hu","9":"tag-feherje","10":"tag-feherjepor","11":"tag-makrotapanyagok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A feh\u00e9rje funkci\u00f3i a testben, javasolt mennyis\u00e9ge, forr\u00e1sai \u00e9s hi\u00e1ny\u00e1nak t\u00fcnetei - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi az a feh\u00e9rje? Nagy mennyis\u00e9gben k\u00e1ros a fogyaszt\u00e1sa? Mennyit vigy\u00e9l be bel\u0151le? Milyen \u00e9telek j\u00f3 feh\u00e9rjeforr\u00e1sok? Ebben a cikkben minden k\u00e9rd\u00e9sedet megv\u00e1laszoljuk.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A feh\u00e9rje funkci\u00f3i a testben, javasolt mennyis\u00e9ge, forr\u00e1sai \u00e9s hi\u00e1ny\u00e1nak t\u00fcnetei - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mi az a feh\u00e9rje? Nagy mennyis\u00e9gben k\u00e1ros a fogyaszt\u00e1sa? Mennyit vigy\u00e9l be bel\u0151le? Milyen \u00e9telek j\u00f3 feh\u00e9rjeforr\u00e1sok? 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