{"id":424149,"date":"2023-03-06T08:41:41","date_gmt":"2023-03-06T07:41:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=424149"},"modified":"2024-05-22T08:18:53","modified_gmt":"2024-05-22T06:18:53","slug":"megfizetheto-feherjedus-elelmiszerek","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/megfizetheto-feherjedus-elelmiszerek\/","title":{"rendered":"Megfizethet\u0151 feh\u00e9rjed\u00fas \u00e9lelmiszerek"},"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\/megfizetheto-feherjedus-elelmiszerek\/#Napi_mennyi_feherjere_van_szukseg\" title=\"Napi mennyi feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g?\">Napi mennyi feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g?<\/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\/megfizetheto-feherjedus-elelmiszerek\/#Magas_feherjetartalmu_elelmiszerek\" title=\"Magas feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek\">Magas feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek<\/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\/megfizetheto-feherjedus-elelmiszerek\/#1_Csirke\" title=\"1. Csirke\">1. Csirke<\/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\/megfizetheto-feherjedus-elelmiszerek\/#2_Tonhalkonzerv\" title=\"2. Tonhalkonzerv\">2. Tonhalkonzerv<\/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\/megfizetheto-feherjedus-elelmiszerek\/#3_Szardinia\" title=\"3. Szard\u00ednia\">3. Szard\u00ednia<\/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\/megfizetheto-feherjedus-elelmiszerek\/#4_Tojas\" title=\"4. Toj\u00e1s\">4. Toj\u00e1s<\/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\/megfizetheto-feherjedus-elelmiszerek\/#5_Turo\" title=\"5. T\u00far\u00f3\">5. T\u00far\u00f3<\/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\/megfizetheto-feherjedus-elelmiszerek\/#6_Gorog_joghurt\" title=\"6. G\u00f6r\u00f6g joghurt\">6. G\u00f6r\u00f6g joghurt<\/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\/megfizetheto-feherjedus-elelmiszerek\/#7_Tofu\" title=\"7. Tofu\">7. Tofu<\/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\/megfizetheto-feherjedus-elelmiszerek\/#8_Huvelyesek\" title=\"8. H\u00fcvelyesek\">8. H\u00fcvelyesek<\/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\/megfizetheto-feherjedus-elelmiszerek\/#9_Zab\" title=\"9. Zab\">9. Zab<\/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\/megfizetheto-feherjedus-elelmiszerek\/#10_Mogyoro_es_mogyorovaj\" title=\"10. Mogyor\u00f3 \u00e9s mogyor\u00f3vaj\">10. Mogyor\u00f3 \u00e9s mogyor\u00f3vaj<\/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\/megfizetheto-feherjedus-elelmiszerek\/#11_Tejsavo_es_novenyi_alapu_feherjeporok\" title=\"11. Tejsav\u00f3 \u00e9s n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeporok\">11. Tejsav\u00f3 \u00e9s n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeporok<\/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\/megfizetheto-feherjedus-elelmiszerek\/#Mennyi_feherjet_es_energiat_tartalmaznak_az_egyes_elelmiszerek_atlagosan\" title=\"Mennyi feh\u00e9rj\u00e9t \u00e9s energi\u00e1t tartalmaznak az egyes \u00e9lelmiszerek \u00e1tlagosan?\">Mennyi feh\u00e9rj\u00e9t \u00e9s energi\u00e1t tartalmaznak az egyes \u00e9lelmiszerek \u00e1tlagosan?<\/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\/megfizetheto-feherjedus-elelmiszerek\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak\u00e1r fogyni, ak\u00e1r izmosodni szeretn\u00e9l, vagy csak eg\u00e9szs\u00e9ges akarsz maradni, az elegend\u0151 feh\u00e9rjebevitel l\u00e9tfontoss\u00e1g\u00fa. V\u00e9g\u00fcl is az eg\u00e9sz testben jelen van, \u00e9s neh\u00e9z lenne olyan folyamatokat tal\u00e1lni, amelyekben nem vesz r\u00e9szt. Ez\u00e9rt is sz\u00e9gyen, hogy a kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171, feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszereket gyakran nem tekintik p\u00e9nzt\u00e1rcabar\u00e1tnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Igaz, hogy az \u00e1rak egyre feljebb k\u00fasznak, \u00e9s anyagilag is nyilv\u00e1n el\u00e9gg\u00e9 megterhel\u0151 rendszeresen lazacot, marhaszeletet vagy finom holland sajtot vacsor\u00e1zni. Ezek az \u00e9lelmiszerek azonban a piramis cs\u00facs\u00e1t jelentik. Alattuk rengeteg olyan \u00e9tel van, amelyekt\u0151l nem felt\u00e9tlen\u00fcl kell cs\u0151d\u00f6t jelentened. Mai cikk\u00fcnkben tippeket tal\u00e1lsz arra vonatkoz\u00f3an, hogy milyen \u00e9lelmiszereket \u00e9rdemes v\u00e1s\u00e1rolni, hogy ne kelljen elhanyagolnod a feh\u00e9rjebevitelt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Napi_mennyi_feherjere_van_szukseg\"><\/span>Napi mennyi feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az ut\u00f3bbi id\u0151ben az \u00e9lelmiszer\u00e1rak \u00e9rezhet\u0151en emelkedtek, \u00e9s neh\u00e9z nem bosszankodni ezen. Egyre gyakrabban kell m\u00e9rlegelni, hogy mit \u00e9rdemes megvenni egy szupermarketben, \u00e9s mi az, amit m\u00e1r nem. Az \u00e1llati eredet\u0171 \u00e9lelmiszerek, amelyek a legjobb feh\u00e9rjeforr\u00e1st jelentik, \u00e1ltal\u00e1ban az els\u0151k k\u00f6z\u00f6tt maradnak a polcon, mert sokba ker\u00fclnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A c\u00e9lok el\u00e9r\u00e9se azonban <strong>optim\u00e1lis feh\u00e9rjebevitel n\u00e9lk\u00fcl nem fog menni<\/strong>. P\u00e9ld\u00e1ul egy akt\u00edv, er\u0151sportokat is \u0171z\u0151 szem\u00e9lynek naponta k\u00f6r\u00fclbel\u00fcl <strong>1,4-2 g feh\u00e9rj\u00e9re<\/strong> van sz\u00fcks\u00e9ge <strong>testst\u00f6megkilogrammonk\u00e9nt.<\/strong> Egy 70 kg-os n\u0151 eset\u00e9ben ez napi 98-140 g feh\u00e9rj\u00e9t jelent. Ha te is fogyni szeretn\u00e9l, akkor aj\u00e1nlott a feh\u00e9rjebevitelt 1,6-2,4 g\/ttkg-ra n\u00f6velni. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szerencs\u00e9re a feh\u00e9rjed\u00fas \u00e9lelmiszerek \u00e1ra k\u00f6z\u00f6tt k\u00fcl\u00f6nbs\u00e9gek vannak, \u00e9s ha a megfizethet\u0151bbekre koncentr\u00e1lsz, akkor megfelel\u0151 <strong>men\u00fct \u00e1ll\u00edthatsz \u00f6ssze elegend\u0151 feh\u00e9rjetartalommal, <\/strong>\u00e9s <strong>megfizethet\u0151 \u00e1ron<\/strong>. Ha szeretn\u00e9d meg\u00e9rteni a feh\u00e9rje fontoss\u00e1g\u00e1t a szervezet sz\u00e1m\u00e1ra, olvasd el a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>A feh\u00e9rje funkci\u00f3i a testben, javasolt mennyis\u00e9ge, forr\u00e1sai \u00e9s hi\u00e1ny\u00e1nak t\u00fcnetei<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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\/02\/iStock-1179046996-1124x749.jpg\" alt=\"Milyen feh\u00e9rjeforr\u00e1sok olcs\u00f3k?\" class=\"wp-image-421883\" style=\"width:843px;height:562px\" title=\"Milyen feh\u00e9rjeforr\u00e1sok olcs\u00f3k?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1179046996-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Magas_feherjetartalmu_elelmiszerek\"><\/span>Magas feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Csirke\"><\/span>1. Csirke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne legyenek t\u00e9vhiteink, a mindennapos h\u00fasev\u00e9s nem \u00e9ppen a legolcs\u00f3bb dolog. Azonban ez az egyik olyan \u00e9lelmiszer, amely seg\u00edt a <strong>k\u00f6nny\u0171 feh\u00e9rjep\u00f3tl\u00e1sban<\/strong>. V\u00e9g\u00fcl is \u00e1tlagosan 100 g csirkeh\u00fas ak\u00e1r <strong>20 g feh\u00e9rj\u00e9t<\/strong> is tartalmaz. Egy norm\u00e1l adagb\u00f3l, ami k\u00f6r\u00fclbel\u00fcl 150 g, kb. <strong>30 g feh\u00e9rje jut a szervezetbe. <\/strong>Valakinek ez a mennyis\u00e9g a napi feh\u00e9rjesz\u00fcks\u00e9glet\u00e9nek csaknem egyharmad\u00e1t kiteszi.<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g ha nem is t\u0171nik \u00fagy, a <strong>csirkeh\u00fas<\/strong> biztosan az egyik legolcs\u00f3bb lehet\u0151s\u00e9g.&nbsp;Csak tudni kell, hogyan kell elk\u00e9sz\u00edteni.&nbsp;A csirkemell \u00e1ra sem olyan m\u00e1r, mint r\u00e9gen.&nbsp;De eszedbe jutott m\u00e1r, venni&nbsp;<strong>egy eg\u00e9sz csirk\u00e9t,<\/strong>&nbsp;amit azt\u00e1n&nbsp;<strong>otthon feldolgozhatsz? <\/strong>Ha 100 g h\u00fasra sz\u00e1m\u00edtva \u00f6sszehasonl\u00edtod egy eg\u00e9sz csirke \u00e9s p\u00e9ld\u00e1ul egy csirkemell \u00e1r\u00e1t, akkor megl\u00e1tod, hogy ugyanakkora \u00f6sszeg\u00e9rt ar\u00e1nytalanul kevesebb h\u00fast kapsz. \u00cdgy viszont <strong>2 mell, 2 sz\u00e1rny, 2 comb \u00e9s csont is lesz a leveshez, <\/strong>\u00e9s m\u00e9g sp\u00f3rolsz is egy kicsit.<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a csirkeh\u00fas?<\/h3>\n\n\n\n<p>A csirkeh\u00fas nem csak a feh\u00e9rjetartalma miatt j\u00f3, hanem a benne l\u00e9v\u0151 zs\u00edr mennyis\u00e9ge \u00e9s \u00f6sszet\u00e9tele szempontj\u00e1b\u00f3l is. \u00d6sszess\u00e9g\u00e9ben <strong>alacsony a zs\u00edrtartalma,<\/strong> ez\u00e9rt <strong>fogy\u00f3k\u00far\u00e1z\u00e1s alatt<\/strong> is alkalmas.&nbsp;<strong>A csirkemellben<\/strong> van a legkevesebb zs\u00edr, kb. 2,6 g\/100 g. A sz\u00e1rny <strong>a legzs\u00edrosabb,<\/strong> amelyben 13 g\/100 g k\u00f6r\u00fcli a zs\u00edrtartalom. Arr\u00f3l sem szabad megfeledkezni, hogy a h\u00fas <strong>b\u0151r\u00f6s \u00e9s b\u0151r n\u00e9lk\u00fcl<\/strong>fogyaszt\u00e1sa k\u00f6z\u00f6tt is van k\u00fcl\u00f6nbs\u00e9g. A b\u0151r ak\u00e1r <strong>25-30%-kal<\/strong> is t\u00f6bb zs\u00edrt tartalaz. <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<p>A csirkeh\u00fas tov\u00e1bbi el\u0151nye a<strong>&nbsp;zs\u00edrsavtartalom<\/strong>. M\u00e1s forr\u00e1sokhoz k\u00e9pest jelent\u0151s mennyis\u00e9g\u0171 <strong>egyszeresen <\/strong>\u00e9s <strong>t\u00f6bbsz\u00f6r\u00f6sen tel \u00edtetlen<\/strong> zs\u00edrsavat tartalmaz. Pozit\u00edv hat\u00e1ssal vannak a sz\u00edv- \u00e9s \u00e9rrendszerre \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gre. Az eg\u00e9szs\u00e9ges zs\u00edrok mellett a csirkeh\u00fas p\u00e9ld\u00e1ul <strong>foszforban<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>cinkben<\/strong><\/a> \u00e9s<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/b-komplex-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>&nbsp;B-vitaminokban<\/strong><\/a> is gazdag. <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<h3 class=\"wp-block-heading\">K\u00f6r\u00fclbel\u00fcl mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a csirke?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Csirkemell (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Csirkesz\u00e1rny (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Csirkecomb (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">115 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">187 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">116 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eleged van abb\u00f3l, hogy \u00e1lland\u00f3an s\u00fclt csirkemellet eszel rizzsel? Szerezz \u00f6tleteket receptjeinkb\u0151l, amelyekkel feldobhatod a men\u00fcd.<\/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>Pr\u00f3b\u00e1lj meg k\u00e9sz\u00edteni p\u00e9ld\u00e1ul<span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szaftos-csirkemell-narancsszoszban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> csirkemellet narancssz\u00f3szban.<\/strong><\/a><\/span><\/li>\n\n\n\n<li>Vigy\u00e9l egy kis finom f\u0171szeres arom\u00e1t a konyh\u00e1dba, \u00e9s f\u0151zz eb\u00e9dre <span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-aromas-indiai-curry-tepett-csirkehussal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>indiai curryt t\u00e9pett csirk\u00e9vel<\/strong><\/a>.<\/span><\/li>\n\n\n\n<li>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-csirkemell-joghurtos-pacban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>s\u00fclt csirkemell joghurtos p\u00e1cban <\/strong><\/a> is feldobhatja az unalmas eb\u00e9deket.<\/li>\n\n\n\n<li>Kipr\u00f3b\u00e1lhatsz k\u00e9sz\u00e9teleket is, p\u00e9ld\u00e1ul&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/fit-rte-olasz-teszta-csirkevel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>olasz t\u00e9szt\u00e1t csirk\u00e9vel<\/strong><\/a>&nbsp;vagy&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/fit-rte-currys-csirke-rizzsel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>curry csirk\u00e9t rizzsel.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg\" alt=\"Csirke mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-421898\" style=\"width:843px;height:562px\" title=\"Csirke mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/iStock-1036815628-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Tonhalkonzerv\"><\/span>2. Tonhalkonzerv<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A h\u00fashoz hasonl\u00f3an a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">hal<\/a> is az els\u0151 helyen \u00e1ll feh\u00e9rjetartalom tekintet\u00e9ben. De, ha k\u00f6vetni szeretn\u00e9d az \u00e1ltal\u00e1nos aj\u00e1nl\u00e1sokat, \u00e9s szeretn\u00e9l <strong>hetente 1-2 adag friss halat<\/strong> enni, akkor m\u00e9lyen a zsebedbe kell ny\u00falni. Szerencs\u00e9re ebben az \u00e9lelmiszercsoportban is vannak megfizethet\u0151bb lehet\u0151s\u00e9gek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A friss tonhal steak nem tartozik ezek k\u00f6z\u00e9, de ha a <strong>konzervhez<\/strong> ny\u00falsz, sokkal olcs\u00f3bban is \u00e9lvezheted. V\u00e1laszthatsz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/halak\/tonhal-sos-leben-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">s\u00f3s l\u00e9ben<\/a>, vagy p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/halak\/tonhal-olivaolajban-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">n\u00f6v\u00e9nyi olajban<\/a> l\u00e9v\u0151 tonhal k\u00f6z\u00fcl. Ezek a v\u00e1ltozatok hasonl\u00f3 \u00e1rban vannak, de a s\u00f3s l\u00e9ben tart\u00f3s\u00edtott tonhal az olaj \u00e1ra miatt \u00e1ltal\u00e1ban m\u00e9g olcs\u00f3bb. 100 g tonhalb\u00f3l <strong>\u00e1tlagosan 20-25 g feh\u00e9rje jut a szervezetbe.<\/strong><\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg\" alt=\"Tonhal mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-421913\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a tonhal?<\/h3>\n\n\n\n<p>A tonhalkonzerv kiv\u00e1laszt\u00e1sakor az \u00e1r \u00e9s az \u00edz mellett sokan \u00e9rt\u00e9kelik a tonhal <strong>zs\u00edrtartalm\u00e1t <\/strong> is. A tonhal term\u00e9szetesen <strong>alacsony zs\u00edrtartalm\u00fa hal. <\/strong>A tonhal&nbsp;<strong>s\u00f3s l\u00e9ben<\/strong>&nbsp;legfeljebb csak <strong>2 g\/100 g zs\u00edrt<\/strong> tartalmaz. A <strong>n\u00f6v\u00e9nyi olajban<\/strong> azonban a 100 grammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl <strong>20-30 g-ra<\/strong> emelkedhet a zs\u00edrtartalom. Ezenk\u00edv\u00fcl a zs\u00edr mennyis\u00e9ge m\u00e1rk\u00e1nk\u00e9nt elt\u00e9r\u0151, ez\u00e9rt fontos elolvasni a term\u00e9k c\u00edmk\u00e9j\u00e9t.<\/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\">\u00c9s melyik verzi\u00f3 a jobb? Att\u00f3l f\u00fcgg, mik a c\u00e9ljaid: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha <strong>fogyni <\/strong>szeretn\u00e9l,&nbsp;akkor a <strong>s\u00f3s l\u00e9ben tart\u00f3s\u00edtott tonhal <\/strong>biztosan jobb v\u00e1laszt\u00e1s.<\/li>\n\n\n\n<li>Ha csak a v\u00e1ltozatos t\u00e1pl\u00e1lkoz\u00e1s a c\u00e9l, az olajos tonhal is remek v\u00e1laszt\u00e1s lehet.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl a tonhal viszonylag nagy mennyis\u00e9g\u0171 <span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/vitamin-d3-5000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">D-vitamint<\/a><\/span> tartalmaz, k\u00f6r\u00fclbel\u00fcl 6 \u00b5g\/100 g. A napi aj\u00e1nlott bevitel 15 \u00b5g (az Eur\u00f3pai \u00c9lelmiszerbiztons\u00e1gi Hat\u00f3s\u00e1g (EFSA) aj\u00e1nl\u00e1sa). J\u00f3 <span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/a-vitamin-retinol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">A-vitamin<\/a><\/span>&nbsp;vagy&nbsp;<span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/b12-vitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">B12-vitamin<\/a> <\/span>forr\u00e1s is. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,17]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>A halakkal kapcsolatban a&nbsp;<strong>higanyszennyezetts\u00e9get<\/strong> is figyelembe kell venni. A tonhal a nagyobb halak k\u00f6z\u00e9 tartozik, \u00e9s ez\u00e9rt fog\u00e9konyabb erre. De, ha csak a v\u00e1ltozatos \u00e9trend r\u00e9sz\u00e9t k\u00e9pezi, \u00e9s nem minden \u00e9tkez\u00e9shez fogyasztod, akkor biztosan <strong>nem kell agg\u00f3dnod a mell\u00e9khat\u00e1sok miatt. <\/strong>A konzervekben tal\u00e1lhat\u00f3 neh\u00e9zf\u00e9mek miatt sem kell agg\u00f3dnod. A konzervdobozokat \u00fagy kezelik, hogy ezek az anyagok ne sziv\u00e1rogjanak a benn\u00fck l\u00e9v\u0151 \u00e9lelmiszerbe. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,8]<\/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\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a tonhal?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tonhal s\u00f3s l\u00e9ben (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tonhal olajban (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,50 &#8211; 1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g egy olyan h\u00e9tk\u00f6znapi \u00e9telb\u0151l is, mint a tonhalkonzerv, remek fog\u00e1st lehet k\u00e9sz\u00edteni. Nem csak a tonhalas t\u00e9sztasal\u00e1ta 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>K\u00e9sz\u00edthetsz p\u00e9ld\u00e1ul egy finom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tonhalas-wrap-avokadokremmel-es-zoldsegekkel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>tonhalas wrapet.<\/strong><\/a><\/li>\n\n\n\n<li>Vagy tal\u00e1n \u00edzleni fog a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tojasos-tonhalkrem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>toj\u00e1sos tonhalkr\u00e9m.<\/strong><\/a><\/li>\n\n\n\n<li>Ha valami kicsit egzotikusabbat keresel, k\u00e9sz\u00edts egy finom&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-rizses-tonhalas-poke-bowl\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>pok\u00e9 bowl-<\/strong><\/a><strong>t.<\/strong><\/li>\n\n\n\n<li>Egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/mexikoi-tonhalsalata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tonhal sal\u00e1ta<\/a> keny\u00e9rrel p\u00e9ld\u00e1ul j\u00f3 uzsonna lehet.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Szardinia\"><\/span>3. Szard\u00ednia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Szerencs\u00e9re nem kell korl\u00e1tozni magad egy olyan eg\u00e9szs\u00e9ges \u00e9lelmiszercsoportban, mint a hal, m\u00e9g akkor sem, ha sp\u00f3rolnod kell. A <strong>szard\u00ednia<\/strong> is egy viszonylag olcs\u00f3 feh\u00e9rjeforr\u00e1s. A tonhalhoz hasonl\u00f3an <strong>konzerv<\/strong> form\u00e1j\u00e1ban is k\u00f6nnyen kaphat\u00f3, 100 g pedig nagyj\u00e1b\u00f3l <strong>18-25 g feh\u00e9rj\u00e9t<\/strong> tartalmaz. Egy <strong>125 g-os<\/strong> szard\u00edniakonzerv teh\u00e1t <strong>22-31 g kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9t <\/strong>tartalmaz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ism\u00e9tlem, az egyes v\u00e1ltozatok \u00e1ra v\u00e1ltozhat, de \u00e1ltal\u00e1ban a m\u00e1r eml\u00edtett okok miatt a <strong>szard\u00ednia&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/szardinia-sos-leben-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>s\u00f3s l\u00e9ben<\/strong><\/a> <strong>olcs\u00f3bb.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a szard\u00ednia?<\/h3>\n\n\n\n<p>A tonhalhoz k\u00e9pest a szard\u00ednia&nbsp;<strong>zs\u00edrd\u00fasabb<\/strong>. M\u00e9g a s\u00f3s l\u00e9ben l\u00e9v\u0151 is k\u00f6r\u00fclbel\u00fcl 8 g zs\u00edrt tartalmaz 100 grammban. Ne felejts\u00fck el azt sem, hogy a szard\u00ednia zs\u00edrtartalma term\u00e9szetesen v\u00e1ltozik att\u00f3l f\u00fcgg\u0151en, hogy melyik \u00e9vszakban fogt\u00e1k ki. Ez a zs\u00edr term\u00e9szetesen benne van a l\u00e9ben, amely a szard\u00edni\u00e1val egy\u00fctt benne van a konzervdobozban. A ny\u00e1ron kifogott szard\u00edni\u00e1nak r\u00e1ad\u00e1sul az \u00f6sszegy\u0171lt zs\u00edrnak k\u00f6sz\u00f6nhet\u0151en finomabb \u00edze van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/szardinia-olivaolajban-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">szard\u00ednia olivaolajban<\/a> mellett d\u00f6ntesz, figyelj oda r\u00e1, hogy zs\u00edrtartalma el\u00e9rheti a 30 grammot is. Ez azonban m\u00e1rk\u00e1nk\u00e9nt \u00e9s term\u00e9kenk\u00e9nt v\u00e1ltozik, ez\u00e9rt mindenk\u00e9ppen olvasd el a c\u00edmk\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A magasabb zs\u00edrtartalom azonban nem jelenti automatikusan azt, hogy az \u00e9lelmiszer rosszabb is. A szard\u00ednia, m\u00e1s tengeri halakhoz hasonl\u00f3an, gazdag t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrsavakban, t\u00f6bbek k\u00f6z\u00f6tt <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omega-3<\/strong><\/a>-ban, amelyek fontosak az <strong>agy<\/strong>&nbsp;\u00e9s a&nbsp;<strong>sz\u00edv<\/strong> m\u0171k\u00f6d\u00e9s\u00e9hez. <span class=\"tadv-color\" style=\"color: #ff6600\">[19,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eg\u00e9szs\u00e9ges zs\u00edrok mellett j\u00f3 <strong>D-vitamin-<\/strong>,&nbsp;<strong>B12-vitamin-<\/strong> \u00e9s&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/szelen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><span style=\"color: #ff6600\">szel\u00e9nforr\u00e1s<\/span><\/a>, amely a szervezetben<strong>&nbsp;antioxid\u00e1nsk\u00e9nt<\/strong> m\u0171k\u00f6dik. Mindenk\u00e9ppen eml\u00edt\u00e9st \u00e9rdemel a <span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalcium<\/a><\/span> is, amely j\u00f3t\u00e9kony hat\u00e1ssal van a csontjainkra. A szard\u00edniakonzerv b\u0151ven tartalmaz bel\u0151le, k\u00fcl\u00f6n\u00f6sen a csontokban. Ez\u00e9rt nem rossz \u00f6tlet eg\u00e9szben fogyasztani \u0151ket. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a szard\u00ednia?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Szard\u00ednia s\u00f3s l\u00e9ben (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Szard\u00ednia olajban (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 &#8211; 9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 &#8211; 33 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 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    <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=\"5333,28689,59932,105817\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tojas\"><\/span>4. Toj\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neh\u00e9z lenne a toj\u00e1sn\u00e1l t\u00e1pl\u00e1l\u00f3bb \u00e9lelmiszert tal\u00e1lni. K\u00fcl\u00f6nb\u00f6z\u0151 <strong>vitaminok<\/strong>, <strong>\u00e1sv\u00e1nyi anyagok<\/strong>&nbsp;\u00e9s egy\u00e9b&nbsp;<strong>bioakt\u00edv vegy\u00fcletek <\/strong>sz\u00e9les sk\u00e1l\u00e1j\u00e1t tartalmazza, \u00e9s&nbsp;<strong>a kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9k<\/strong> nagyszer\u0171 forr\u00e1sa. Egy \u00e1tlagos <strong>toj\u00e1sban<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>7 g<\/strong> feh\u00e9rje van. P\u00e9ld\u00e1ul egy h\u00e1rom toj\u00e1sb\u00f3l k\u00e9sz\u00fclt omlett ak\u00e1r 21 g feh\u00e9rj\u00e9t is tartalmazhat. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a toj\u00e1s?<\/h3>\n\n\n\n<p>A toj\u00e1sban a <strong>zs\u00edr <\/strong>\u00e9pp olyan fontos, mint a feh\u00e9rje. Ennek nagy r\u00e9sze a toj\u00e1ss\u00e1rg\u00e1j\u00e1ban tal\u00e1lhat\u00f3, amely k\u00f6r\u00fclbel\u00fcl <strong>5 g zs\u00edrt<\/strong> tartalmaz. A<strong> fogyni <\/strong>v\u00e1gy\u00f3knak \u00e9rdemes ezt szem el\u0151tt tartaniuk, mert a m\u00e1r eml\u00edtett h\u00e1romtoj\u00e1sos omlett k\u00f6nnyen 15 g zs\u00edrt adhat a napi zs\u00edrbevitelhez, ami az aj\u00e1nlott napi bevitel negyed\u00e9t jelentheti. Ha a feh\u00e9rj\u00e9t a toj\u00e1sb\u00f3l szeretn\u00e9d bejuttatni, a zs\u00edrbevitelt viszont korl\u00e1tozn\u00e1d, akkor v\u00e1s\u00e1rolhatsz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">toj\u00e1sfeh\u00e9rj\u00e9t<\/a> mag\u00e1ban is. Egy r\u00e1ntotta 100 g toj\u00e1sfeh\u00e9rj\u00e9b\u0151l ak\u00e1r 22 g feh\u00e9rj\u00e9t is tartalmaz, m\u00edg a zs\u00edr mennyis\u00e9ge szinte <strong>nulla<\/strong> lesz (de term\u00e9szetesen ez egy kicsit t\u00f6bb, ha olajban k\u00e9sz\u00edted el). <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A toj\u00e1sban l\u00e9v\u0151 zs\u00edr azonban nagyr\u00e9szt <strong>tel\u00edtetlen zs\u00edrsavakb\u00f3l<\/strong> \u00e1ll, amelyek eg\u00e9szs\u00e9gesek. R\u00e9gebben azt \u00e1ll\u00edtott\u00e1k, hogy a toj\u00e1sban l\u00e9v\u0151 <strong>koleszterin<\/strong> n\u00f6veli a v\u00e9r koleszterinszintj\u00e9t, de \u00fagy t\u0171nik, ez nem \u00edgy van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A toj\u00e1s kedvez\u0151 t\u00e1panyagtartalma term\u00e9szetesen nem \u00e9r v\u00e9get a zs\u00edrral \u00e9s a feh\u00e9rj\u00e9vel. Gazdag <strong>zs\u00edrban old\u00f3d\u00f3 vitaminokban, <\/strong>mint p\u00e9ld\u00e1ul <strong>D-vitaminban<\/strong>,&nbsp;<strong>A-<\/strong>&nbsp;vagy&nbsp;<strong>K-vitaminban. <\/strong>Ezenk\u00edv\u00fcl j\u00f3 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">biotinforr\u00e1s<\/a> is, amely hozz\u00e1j\u00e1rul az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s a <strong>haj eg\u00e9szs\u00e9g\u00e9nek fenntart\u00e1s\u00e1hoz<\/strong>. M\u00e9g jelent\u0151s mennyis\u00e9g\u0171 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">folsavat<\/a> is tartalmaz, ami k\u00fcl\u00f6n\u00f6sen a n\u00f6v\u00e9nyi \u00e9lelmiszerekre jellemz\u0151, \u00e9s p\u00e9ld\u00e1ul a terhess\u00e9g alatt sz\u00fcks\u00e9ges a <strong>magzat megfelel\u0151 fejl\u0151d\u00e9s\u00e9hez<\/strong>.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\"><a class=\"ek-link\" style=\"color: #ff6600\" href=\"https:\/\/gymbeam.hu\/blog\/10-jo-erv-a-tojaseves-mellett\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 j\u00f3 \u00e9rv a toj\u00e1sev\u00e9s mellett<\/strong><\/a><\/span> c\u00edm\u0171 cikk\u00fcnkb\u0151l t\u00f6bbet tudhatsz meg err\u0151l a t\u00e9m\u00e1r\u00f3l \u00e9s hogy m\u00e9g milyen t\u00e1panyagokat 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\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a toj\u00e1s \u00e9s a toj\u00e1sfeh\u00e9rje?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>2 toj\u00e1s (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Toj\u00e1sfeh\u00e9rje (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>El\u00e9g k\u00f6nny\u0171 beiktatni a toj\u00e1st az \u00e9trendbe, \u00e9s nem kell ragaszkodni kiz\u00e1r\u00f3lag az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-harom-tojasos-reggeliotlet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>omletthez vagy a r\u00e1ntott\u00e1hoz.<\/strong><\/a><strong>&nbsp;<\/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>K\u00e9sz\u00edthetsz p\u00e9ld\u00e1ul egy finom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tojasos-tonhalkrem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">toj\u00e1skr\u00e9met<\/a>.<\/li>\n\n\n\n<li>Vagy haszn\u00e1ld p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-reggeli-tojasos-muffin-szemcses-sajttal-sonkaval-es-paradicsommal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>s\u00f3s muffinok<\/strong><\/a> k\u00e9sz\u00edt\u00e9s\u00e9hez.<\/li>\n\n\n\n<li>Hozz\u00e1adhatod&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-zabkasa-buggyantott-tojassal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>s\u00f3s zabk\u00e1s\u00e1hoz<\/strong><\/a><strong> is.<\/strong><\/li>\n\n\n\n<li>Ezenk\u00edv\u00fcl j\u00f3 m\u00e9g a toj\u00e1s k\u00fcl\u00f6nb\u00f6z\u0151 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tonkolylisztes-palacsinta-gyumolccsel-es-mogyorovajjal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>gy\u00fcm\u00f6lcs\u00f6s palacsint\u00e1k<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-zabpalacsinta-almaval-es-fahejjal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>f\u0171szeres palacsint\u00e1k <\/strong><\/a><strong>k\u00e9sz\u00edt\u00e9s\u00e9hez, vagy finom<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokolades-babka-kelt-tesztabol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>desszertek<\/strong><\/a> s\u00fct\u00e9s\u00e9hez.<\/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\/02\/IMG_9715-1124x749.jpg\" alt=\"A toj\u00e1s, mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-421931\" style=\"width:843px;height:562px\" title=\"A toj\u00e1s, mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_9715-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Turo\"><\/span>5. T\u00far\u00f3 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tejterm\u00e9kek \u00e1ltal\u00e1ban j\u00f3 feh\u00e9rjeforr\u00e1sok. De ha az \u00e1r-\u00e9rt\u00e9k ar\u00e1nyt n\u00e9zz\u00fck, a t\u00far\u00f3 az els\u0151 helyen \u00e1ll. 100 g <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3<\/a> nagyj\u00e1b\u00f3l <strong>9-12 g feh\u00e9rj\u00e9t<\/strong> tartalmaz, m\u00edg a&nbsp;<strong>a zs\u00edrmentes t\u00far\u00f3ban van a legt\u00f6bb feh\u00e9rje<\/strong>. Ami m\u00e9g jobb, hogy \u00e1ltal\u00e1ban ez a legolcs\u00f3bb is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u00far\u00f3 igaz\u00e1n k\u00fcl\u00f6nleges a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/micellaris-kazein-feherje-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong><span style=\"color: #ff6600\">kazein feh\u00e9rje<\/span><\/strong><\/a> tartalma miatt. A tejsav\u00f3feh\u00e9rj\u00e9kkel ellent\u00e9tben a kazeinfeh\u00e9rj\u00e9k <strong>lassabban em\u00e9szt\u0151dnek \u00e9s sz\u00edv\u00f3dnak fel<\/strong>, ez\u00e9rt a t\u00far\u00f3t gyakran fogyasztj\u00e1k <strong>lefekv\u00e9s el\u0151tt<\/strong> lassan em\u00e9szthet\u0151 feh\u00e9rjeforr\u00e1sk\u00e9nt.<span class=\"tadv-color\" style=\"color: #ff6600\"> [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a t\u00far\u00f3?<\/h3>\n\n\n\n<p>A t\u00far\u00f3 j\u00f3 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kalciumforr\u00e1s<\/a>, amely felt\u00e9tlen\u00fcl sz\u00fcks\u00e9ges a <strong>csont- \u00e9s a fogk\u00e9pz\u00e9shez<\/strong>, az&nbsp;<strong>idegjelek tov\u00e1bb\u00edt\u00e1s\u00e1hoz<\/strong> \u00e9s sz\u00e1mos m\u00e1s funkci\u00f3hoz. Feh\u00e9rjetartalma 70-100 mg\/100 g, \u00e9s az eg\u00e9szs\u00e9ges feln\u0151ttek sz\u00e1m\u00e1ra aj\u00e1nlott napi bevitel 1000 mg. A n\u00f6v\u00e9nyi forr\u00e1sokkal ellent\u00e9tben a tejterm\u00e9kekb\u0151l sz\u00e1rmaz\u00f3 kalcium <strong>nagyon j\u00f3l felsz\u00edv\u00f3dik<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a t\u00far\u00f3?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zs\u00edrmentes t\u00far\u00f3 (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">F\u00e9lzs\u00edros t\u00far\u00f3 (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Teljes zs\u00edrtartalm\u00fa t\u00far\u00f3 (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 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<h3 class=\"wp-block-heading\">Hogyan \u00e9p\u00edts\u00fck be a t\u00far\u00f3t az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Feldobhatod vele p\u00e9ld\u00e1ul az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-francia-piritos-turos-kremmel-es-malnaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u00e9des reggeli pir\u00edt\u00f3sodat.<\/strong><\/a><\/li>\n\n\n\n<li>Fogyaszthatod&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-makos-sajttorta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>m\u00e1kos sajttorta<\/strong><\/a> form\u00e1j\u00e1ban.<\/li>\n\n\n\n<li>K\u00e9sz\u00edts bel\u0151le desszertnek <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-mezeskalacsos-desszert-befottesuvegben\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>poh\u00e1rkr\u00e9met.<\/strong><\/a><\/li>\n\n\n\n<li>A t\u00far\u00f3t szard\u00edni\u00e1val, <strong>hagym\u00e1val<\/strong>, <strong>must\u00e1rral<\/strong>, <strong>s\u00f3val <\/strong>\u00e9s <strong>fekete borssal<\/strong>&nbsp;\u00f6sszekeverve \u00edzletes szard\u00edni\u00e1s kr\u00e9met is k\u00e9sz\u00edthetsz.<\/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\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"A t\u00far\u00f3, mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-421949\" style=\"width:843px;height:562px\" title=\"A t\u00far\u00f3, mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Gorog_joghurt\"><\/span>6. G\u00f6r\u00f6g joghurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A klasszikus nat\u00far joghurttal ellent\u00e9tben a g\u00f6r\u00f6g joghurt&nbsp;<strong>nagyobb mennyis\u00e9g\u0171 feh\u00e9rj\u00e9vel<\/strong> b\u00fcszk\u00e9lkedhet. M\u00edg a klasszikus feh\u00e9r joghurt 100 grammonk\u00e9nt 4 g feh\u00e9rj\u00e9t tartalmaz, addig a g\u00f6r\u00f6g joghurtban ak\u00e1r <strong>10 g\/100 g<\/strong> is van.&nbsp;Egy 150 g g\u00f6r\u00f6g joghurtb\u00f3l,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">granol\u00e1b\u00f3l<\/a>&nbsp;\u00e9s gy\u00fcm\u00f6lcsb\u0151l \u00e1ll\u00f3 reggeli legal\u00e1bb 15 g feh\u00e9rj\u00e9t biztos\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A g\u00f6r\u00f6g joghurt magasabb feh\u00e9rjetartalma az el\u0151\u00e1ll\u00edt\u00e1si m\u00f3dnak k\u00f6sz\u00f6nhet\u0151, amikor a&nbsp;<strong>foly\u00e9kony sav\u00f3 egy r\u00e9sz\u00e9t elt\u00e1vol\u00edtj\u00e1k<\/strong> a klasszikus joghurtb\u00f3l. A joghurt ekkor s\u0171r\u0171bb\u00e9 \u00e9s t\u00f6m\u00e9nyebb\u00e9 v\u00e1lik. <strong>K\u00e9tszer annyi tejet<\/strong> haszn\u00e1lnak fel az el\u0151\u00e1ll\u00edt\u00e1s\u00e1hoz, mint a klasszikus joghurthoz.<span class=\"tadv-color\" style=\"color: #ff6600\"> [3]<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a g\u00f6r\u00f6g joghurt?<\/h3>\n\n\n\n<p>A t\u00far\u00f3hoz hasonl\u00f3an a g\u00f6r\u00f6g joghurt is gazdag <strong>kalciumban.<\/strong> 100 grammonk\u00e9nt ak\u00e1r 110 mg-ot is tartalmaz. <strong>B12-vitamin-<\/strong>&nbsp;vagy&nbsp;<strong>B2-vitamin<\/strong> (riboflavin) is van benne, amely a funkcion\u00e1lis energiaanyagcser\u00e9hez, az idegrendszerhez vagy a b\u0151r eg\u00e9szs\u00e9g\u00e9hez sz\u00fcks\u00e9ges. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a g\u00f6r\u00f6g joghurt?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrmentes g\u00f6r\u00f6g joghurt<\/th><th class=\"has-text-align-center\" data-align=\"center\">5% zs\u00edrtartalm\u00fa g\u00f6r\u00f6g joghurt<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g *<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g *<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*A zs\u00edrtartalom v\u00e1ltozhat. Att\u00f3l f\u00fcgg, hogy milyen tejb\u0151l k\u00e9sz\u00fcl a joghurt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Tofu\"><\/span>7. Tofu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g ha a n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokat r\u00e9szes\u00edted el\u0151nyben, vagy sz\u00edvesen fogyasztod \u0151ket, hogy v\u00e1ltozatosabb\u00e1 tedd az \u00e9trended, akkor is vannak viszonylag olcs\u00f3 lehet\u0151s\u00e9gek sz\u00e1modra. Az egyik ilyen term\u00e9k a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tofu<\/a>, amely sz\u00f3jatejb\u0151l k\u00e9sz\u00fcl. Ez az \u00e9tel <strong>100 grammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl 12-16 g feh\u00e9rj\u00e9t<\/strong> tartalmaz (az el\u0151\u00e1ll\u00edt\u00e1si m\u00f3dt\u00f3l f\u00fcgg\u0151en). Az \u00e1llati feh\u00e9rj\u00e9kkel ellent\u00e9tben a n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9ket \u00e1ltal\u00e1ban <strong>hi\u00e1nyosnak<\/strong> tekintik (nem tartalmaznak elegend\u0151 mennyis\u00e9gben minden esszenci\u00e1lis aminosavat), de a <strong>sz\u00f3ja<\/strong>&nbsp;aminosavtartalom tekintet\u00e9ben megk\u00f6zel\u00edti az \u00e1llati eredet\u0171 \u00e9lelmiszereket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tofu v\u00e1s\u00e1rolhat\u00f3 \u00edzes\u00edt\u00e9s n\u00e9lk\u00fcl, gy\u00f3gyn\u00f6v\u00e9nyekkel, f\u00fcst\u00f6lve vagy p\u00e9ld\u00e1ul p\u00e1colva. Az \u00e1r szempontj\u00e1b\u00f3l azonban az <strong>\u00edzes\u00edtetlen<\/strong> tofu<strong>&nbsp;<\/strong>a <strong>legmegfizethet\u0151bb<\/strong> v\u00e1laszt\u00e1s. Ezt k\u00f6vet\u0151en \u00edzes\u00edtheted te magad is \u00e9s otthon elk\u00e9sz\u00edtheted a saj\u00e1t \u00edzl\u00e9sed szerint.<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a tofu?<\/h3>\n\n\n\n<p>A magas feh\u00e9rjetartalma mellett a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tofu-hu\/\" class=\"ek-link\">tofu<\/a> j\u00f3 <strong>kalciumforr\u00e1s<\/strong>is.&nbsp;Ez azonban att\u00f3l f\u00fcgg, hogy a sz\u00f3jafeh\u00e9rj\u00e9ket milyen anyaggal vonj\u00e1k ki az el\u0151\u00e1ll\u00edt\u00e1s sor\u00e1n. <strong>Ha kalciums\u00f3kat<\/strong> haszn\u00e1lnak, akkor k\u00e9tszer annyi kalciumot tartalmaz (kb. 680 mg kalcium), mint egy m\u00e1s m\u00f3don el\u0151\u00e1ll\u00edtott term\u00e9k (kb. 350 mg kalcium).<span class=\"tadv-color\" style=\"color: #ff6600\"> [17]<\/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\">K\u00f6r\u00fclbel\u00fcl mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a tofu?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">100 g<\/td><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 170 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 &#8211; 10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Els\u0151 pillant\u00e1sra a tofu nem a legvonz\u00f3bb \u00e9tel. Viszont sz\u00e1mtalan m\u00f3don elk\u00e9sz\u00edthet\u0151. Hogyan lehet megszeretni a tofut?<\/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>Haszn\u00e1ld egy \u00edzletes&nbsp;<a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-tofu-kenyerre-kenheto-krem-napon-szaritott-paradicsommal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>kr\u00e9mhez napon sz\u00e1r\u00edtott paradicsommal.<\/strong><\/span><\/a><\/li>\n\n\n\n<li>Haszn\u00e1lhatod <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tortilla-wrap-tofuval-es-mezes-mustaros-szosszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla wraphez<\/a>.<\/li>\n\n\n\n<li>Add hozz\u00e1 a <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokolades-tofus-palacsinta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>palacsinta<\/strong><\/a><\/span> t\u00e9szt\u00e1hoz.<\/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 \u00e9rdekelnek m\u00e1s n\u00f6v\u00e9nyi alap\u00fa \u00e9lelmiszerek, amelyekkel helyettes\u00edtheted a h\u00fast, olvasd el a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/novenyi-alapu-huspotlok-melyek-a-legjobbak-mennyi-feherjet-tartalmaznak-es-kepesek-teljesen-felvaltani-a-hust\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>N\u00f6v\u00e9nyi alap\u00fa h\u00fasp\u00f3tl\u00f3k: Melyek a legjobbak, mennyi feh\u00e9rj\u00e9t tartalmaznak, \u00e9s k\u00e9pesek teljesen felv\u00e1ltani a h\u00fast?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg\" alt=\"A tofu, mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-421968\" style=\"width:843px;height:562px\" title=\"A tofu, mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Tortilla-wrap-s-tofu-gymbeam-6-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Huvelyesek\"><\/span>8. H\u00fcvelyesek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha megfelel\u0151 feh\u00e9rjeforr\u00e1sokat keres\u00fcnk, nem feledkezhet\u00fcnk meg a <strong>h\u00fcvelyesekr\u0151l<\/strong>. <strong>100 grammonk\u00e9nt<\/strong> ak\u00e1r <strong>20-25 g feh\u00e9rj\u00e9t<\/strong> is tartalmaznak, \u00e9s enn\u00e9l olcs\u00f3bb \u00e9lelmiszert neh\u00e9z lenne tal\u00e1lni. Figyelj azonban a t\u00e1panyagprofiljukra. A h\u00fcvelyesek nem tartalmaznak minden <strong>esszenci\u00e1lis aminosavat megfelel\u0151 mennyis\u00e9gben,<\/strong>&nbsp;\u00e9s ez\u00e9rt nem tekinthet\u0151k teljes \u00e9rt\u00e9k\u0171 feh\u00e9rjeforr\u00e1snak. A gyakorlatban ez azt jelenti, hogy a szervezet nem haszn\u00e1lja fel \u0151ket optim\u00e1lisan a <strong>test sz\u00e1m\u00e1ra sz\u00fcks\u00e9ges feh\u00e9rj\u00e9k k\u00e9pz\u00e9s\u00e9re. <\/strong>De, ha mellett\u00fck p\u00e1r <strong>\u00e1llati eredet\u0171 t\u00e1pl\u00e1l\u00e9kot<\/strong> is beiktatsz az \u00e9trendedbe, aggodalomra semmi ok. Ha <strong>veg\u00e1n<\/strong> vagy, vagy ha az \u00e9trendedben t\u00fals\u00falyban vannak a <strong>n\u00f6v\u00e9nyi alap\u00fa<\/strong> \u00e9telek, gondoskodj r\u00f3la, hogy elegend\u0151 mennyis\u00e9g\u0171 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>gabonaf\u00e9l\u00e9ket<\/strong><\/a><strong>, <\/strong>esetleg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>di\u00f3f\u00e9l\u00e9ket \u00e9s magvakat<\/strong><\/a> is eszel. A h\u00fcvelyesek \u00e9s a gabonaf\u00e9l\u00e9k kombin\u00e1l\u00e1s\u00e1val a megfelel\u0151 aminosavak a megfelel\u0151 <strong>ar\u00e1nyban<\/strong> jutnak a szervezetbe. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,17]<\/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\">Lencse<\/h3>\n\n\n\n<p>A lencse a legmagasabb feh\u00e9rjetartalm\u00fa h\u00fcvelyesek k\u00f6z\u00e9 tartozik. <strong>100 grammonk\u00e9nt<\/strong>k\u00f6r\u00fclbel\u00fcl <strong>26 g feh\u00e9rj\u00e9t<\/strong> tartalmaz. Egy t\u00e1l lencseleves 50 g lencs\u00e9vel k\u00f6r\u00fclbel\u00fcl 12 g feh\u00e9rj\u00e9t biztos\u00edt. Ha hozz\u00e1adunk p\u00e9ld\u00e1ul egy szelet rozskenyeret (kb. 9 g feh\u00e9rje), akkor egy adaggal nagyj\u00e1b\u00f3l 21 g feh\u00e9rj\u00e9t juttatunk be, melyben m\u00e9g az esszenci\u00e1lis aminosavak \u00f6sszet\u00e9tele is ide\u00e1lis.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A klasszikus&nbsp;<strong>barna lencs\u00e9t <\/strong>helyettes\u00edtheted <strong>v\u00f6r\u00f6s <\/strong>vagy <strong>fekete lencs\u00e9vel<\/strong>. A h\u00fcvelyesek el\u0151nyeit p\u00e9ld\u00e1ul a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-lentil-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lencs\u00e9s t\u00e9szt\u00e1b\u00f3l<\/a> is kihaszn\u00e1lhatod.<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a lencse?<\/h4>\n\n\n\n<p>A lencse a leggazdagabb&nbsp;<strong>vasban<\/strong> a h\u00fcvelyesek k\u00f6zt. A t\u00f6bbihez k\u00e9pest <strong>k\u00e9tszer-h\u00e1romszor t\u00f6bbet<\/strong> tartalmaz bel\u0151le. Emellett j\u00f3 <strong>rost-<\/strong>, <strong>folsav<\/strong>, <strong>r\u00e9z<\/strong>, <strong>mang\u00e1nforr\u00e1s<\/strong> \u00e9s m\u00e1s bioakt\u00edv vegy\u00fcletek is vannak benne. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,20]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a lencse?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Barna lencse<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/voroslencse\/\" class=\"ek-link\">V\u00f6r\u00f6s lencse<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\">Fekete lencse<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Finom&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tokmagos-lencsekremleves\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">levest<\/a> k\u00e9sz\u00edthetsz lencs\u00e9b\u0151l, hozz\u00e1adhatod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-lencsesalata-sult-repaval-avokadoval-es-feta-sajttal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sal\u00e1t\u00e1hoz<\/a>, vagy csin\u00e1lhatsz bel\u0151le <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-bolognai-spagetti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vegan spaghetti bolognese. (opens in a new tab)\">veg\u00e1n bolognai spagettit.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg\" alt=\"A lencse, mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-421983\" style=\"width:843px;height:562px\" title=\"A lencse, mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_6342-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Csicseribors\u00f3<\/h3>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">csicseribors\u00f3<\/a>&nbsp;a t\u00f6bbi h\u00fcvelyes k\u00f6z\u00fcl az&nbsp;<strong>esszenci\u00e1lis aminosav tartalm\u00e1val&nbsp;<\/strong>emelkedik ki. Mennyis\u00e9ge tulajdonk\u00e9ppen eg\u00e9szen k\u00f6zel \u00e1ll az <strong>\u00e1llati eredet\u0171 \u00e9lelmiszerek\u00e9hez<\/strong>.&nbsp;Ennek ellen\u00e9re c\u00e9lszer\u0171 <strong>m\u00e1s n\u00f6v\u00e9nyi forr\u00e1sokkal<\/strong> (gabonaf\u00e9l\u00e9k, di\u00f3f\u00e9l\u00e9k \u00e9s magvak) kombin\u00e1lni.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a csicseribors\u00f3?<\/h4>\n\n\n\n<p>A csicseribors\u00f3 nagy mennyis\u00e9g\u0171 <strong>folsavat <\/strong>tartalmaz &#8211; az <strong>aj\u00e1nlott napi bevitel t\u00f6bb mint h\u00e1romszoros\u00e1t<\/strong>.&nbsp;Emellett&nbsp;<strong>az oldhat\u00f3 rostoknak<\/strong> is nagyszer\u0171 forr\u00e1sa. Probiotikus hat\u00e1s\u00fa, \u00e9s pozit\u00edvan befoly\u00e1solja a b\u00e9lmikrobi\u00f3ta \u00f6sszet\u00e9tel\u00e9t. <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\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a csicseribors\u00f3?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>100 g<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem csak <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-3-felekepp\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hummuszt<\/strong><\/a> lehet k\u00e9sz\u00edteni a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csicseriborso\/\" class=\"ek-link\">csicseribors\u00f3b\u00f3l<\/a>. <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-cezarsalata-ropogos-csicseriborsoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sal\u00e1t\u00e1khoz<\/a>, a&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-csicseriborso-paprikas\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paprikam\u00e1rt\u00e1sban a h\u00fas helyettes\u00edt\u00e9s\u00e9re,<\/a>&nbsp;vagy&nbsp;<a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-falafel-hazilag-keszitett-humusszal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>falafel<\/strong><\/a> \u00f6sszetev\u0151jek\u00e9nt is kit\u0171n\u0151.<\/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\/02\/IMG_0338-1124x749.jpg\" alt=\"A csicseribors\u00f3 mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-422000\" style=\"width:843px;height:562px\" title=\"A csicseribors\u00f3 mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/IMG_0338-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Bors\u00f3<\/h3>\n\n\n\n<p>M\u00e9g a bors\u00f3ban sem olyan kev\u00e9s a feh\u00e9rje. <strong>100 gramm<\/strong>&nbsp;ak\u00e1r&nbsp;<strong>23 g<\/strong> feh\u00e9rj\u00e9t is tartalmazhat.&nbsp;Fogyaszthatod p\u00e9ld\u00e1ul&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-borsoteszta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bors\u00f3 t\u00e9szta<\/a> form\u00e1j\u00e1ban is, amely hasonl\u00f3 mennyis\u00e9g\u0171 t\u00e1panyagot tartalmaz. Ha ehhez m\u00e9g \u00e1llati eredet\u0171 t\u00e1pl\u00e1l\u00e9kot vagy gabon\u00e1t is adsz, akkor egy nagyszer\u0171 \u00e9telt kapsz, amely elegend\u0151 teljes \u00e9rt\u00e9k\u0171 feh\u00e9rj\u00e9t 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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a bors\u00f3?<\/h3>\n\n\n\n<p>Ez a h\u00fcvelyes&nbsp;<strong>B1-vitaminban<\/strong> (tiamin) gazdag. Ak\u00e1r 0,72 mg-ot is tartalmaz, ami az eg\u00e9szs\u00e9ges feln\u0151ttek sz\u00e1m\u00e1ra aj\u00e1nlott napi bevitel mintegy 70%-a. A tiamin sz\u00fcks\u00e9ges a sz\u00edv \u00e9s az idegrendszer j\u00f3 m\u0171k\u00f6d\u00e9s\u00e9hez. De van m\u00e9g benne p\u00e9ld\u00e1ul <strong>magn\u00e9zium<\/strong><strong>,<\/strong>&nbsp;<strong>foszfor, K-vitamin <\/strong>vagy <strong>rost <\/strong>is.<span class=\"tadv-color\" style=\"color: #ff6600\">[2,17,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a bors\u00f3?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/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\">Bab<\/h3>\n\n\n\n<p>A h\u00fcvelyesekkel teli \u00e9trendnek egy\u00e1ltal\u00e1n nem kell unalmasnak lennie. A m\u00e1r eml\u00edtett lencs\u00e9n, csicseribors\u00f3n vagy bors\u00f3n k\u00edv\u00fcl rengeteg bab k\u00f6z\u00fcl v\u00e1logathatunk. Megk\u00f3stolhatod a <strong>v\u00f6r\u00f6s vesebabot<\/strong>, a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bio-fekete-bab-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fekete babot<\/a>, a <strong>feh\u00e9r babot<\/strong>, az <strong>adzukit<\/strong>, a&nbsp;<strong>pinto babot<\/strong> vagy p\u00e9ld\u00e1ul a <strong>mung\u00f3babot<\/strong>. Mindegyik\u00fck jelent\u0151s mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t biztos\u00edt, <strong>20-25 g\/100g<\/strong> k\u00f6z\u00f6tt.<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a bab?<\/h4>\n\n\n\n<p>Gazdag&nbsp;<strong>rostban<\/strong>, <strong>folsavban<\/strong>,&nbsp;<strong>B3-vitaminban <\/strong>(niacin), <strong>k\u00e1liumban<\/strong>, <strong>r\u00e9zben<\/strong>, <strong>foszforban, <\/strong><strong>magn\u00e9ziumban <\/strong>\u00e9s sz\u00e1mos m\u00e1s vitaminban, \u00e1sv\u00e1nyi anyagban \u00e9s bioakt\u00edv vegy\u00fcletben.<span class=\"tadv-color\" style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a bab?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00f6r\u00f6s vesebab<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fekete bab<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mung\u00f3bab<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Pinto bab<\/th><th class=\"has-text-align-center\" data-align=\"center\">Adzuki bab<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">315 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mtalan m\u00f3dja van annak, hogy a babot be\u00e9p\u00edts\u00fck az \u00e9trendbe.<\/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>K\u00e9sz\u00edthetsz bel\u0151le egy finom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborsos-es-babos-kenheto-krem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kr\u00e9met.<\/strong><\/a><\/li>\n\n\n\n<li>Add hozz\u00e1 egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tonhalas-babsalata\/\"><strong>sal\u00e1t\u00e1hoz<\/strong><\/a> vagy egy sz\u00ednes&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-reggeli-burrito-babbal-avokadoval-es-tojassal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>burrit\u00f3hoz.<\/strong><\/a><\/li>\n\n\n\n<li>A bab \u00e9des receptekben is haszn\u00e1lhat\u00f3, p\u00e9ld\u00e1ul a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-babos-brownie-tele-csokis-izzel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>babos brownie<\/strong><\/a>-ban.<\/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 seg\u00edts\u00e9get szeretn\u00e9l a megfelel\u0151 n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeforr\u00e1s kiv\u00e1laszt\u00e1s\u00e1hoz, olvasd el a cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Melyek a legjobb n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeforr\u00e1sok, \u00e9s mi\u00e9rt \u00e9rdemes beiktatni \u0151ket az \u00e9trendedbe?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg\" alt=\"A bab mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-422023\" style=\"width:843px;height:562px\" title=\"A bab mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/8A1A3889-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zab\"><\/span>9. Zab<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gabonaf\u00e9l\u00e9k k\u00f6z\u00fcl a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/glutenmentes-finomszemu-zabpehely-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zab<\/a> vezet feh\u00e9rjetartalomban. <strong>100 g \u00e1tlagosan ak\u00e1r 14 g feh\u00e9rj\u00e9t is tartalmaz,<\/strong>&nbsp;m\u00edg m\u00e1s gabon\u00e1kban csak k\u00f6r\u00fclbel\u00fcl&nbsp;<strong>10 g\/100 g vab.&nbsp;<\/strong>A t\u00f6bbihez k\u00e9pest a zab az&nbsp;<strong>t\u00f6bbf\u00e9le esszenci\u00e1lis aminosavat<\/strong> tartalmaz. M\u00e9g mindig nem teljes \u00e9rt\u00e9k\u0171 feh\u00e9rjeforr\u00e1s, de az esszenci\u00e1lis aminosavak tekintet\u00e9ben k\u00f6zel \u00e1ll a <strong>h\u00fcvelyesekhez<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,15,18]<\/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\">Milyen egy\u00e9b t\u00e1panyagok vannak a zabban?<\/h3>\n\n\n\n<p>A zab egyik k\u00fcl\u00f6nlegess\u00e9ge, hogy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">rosttartalma<\/a> ak\u00e1r <strong>10 g\/100 g<\/strong>. Egy 50 g-os adag \u00edgy a napi aj\u00e1nlott rostbevitel k\u00f6r\u00fclbel\u00fcl <strong>egy\u00f6t\u00f6d\u00e9t <\/strong>fedezi (<strong>az aj\u00e1nlott napi bevitel 25 g<\/strong>). A zabban l\u00e9v\u0151 rostokat <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/beta-glukan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"beta-glucans (opens in a new tab)\">b\u00e9ta-gl\u00fck\u00e1noknak<\/a><\/strong> nevezik, \u00e9s bizony\u00edtottan pozit\u00edv hat\u00e1ssal vannak a <strong>v\u00e9r koleszterinszintj\u00e9nek cs\u00f6kkent\u00e9s\u00e9re<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [6,12,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl a zab <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">k\u00e1liumban<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">magn\u00e9ziumban<\/a>, <strong>folsavban<\/strong>&nbsp;\u00e9s&nbsp;<strong>a szervezetben antioxid\u00e1nsk\u00e9nt<\/strong> m\u0171k\u00f6d\u0151 <strong>E-vitaminban<\/strong> is gazdag.[19]<\/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\">K\u00f6r\u00fclbel\u00fcl mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a zab?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ha m\u00e1r unod, hogy minden reggel joghurtos zabot eszel, pr\u00f3b\u00e1lj ki valami m\u00e1st.<\/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>F\u0151zhetsz p\u00e9ld\u00e1ul egy \u00e9rdekes&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kakaos-kaves-zabkasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>kaka\u00f3s-k\u00e1v\u00e9s zabk\u00e1s\u00e1t.<\/strong><\/a><\/li>\n\n\n\n<li>K\u00e9sz\u00edthetsz s\u00f3s zabpelyhet is, p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-zabkasa-buggyantott-tojassal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>toj\u00e1ssal.<\/strong><\/a><\/li>\n\n\n\n<li>Vagy haszn\u00e1ld a zabot <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-zabpalacsinta-almaval-es-fahejjal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>palacsinta<\/strong><\/a> k\u00e9sz\u00edt\u00e9s\u00e9hez.<\/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 szeretn\u00e9l t\u00f6bbet megtudni a zab hat\u00e1sair\u00f3l \u00e9s el\u0151nyeir\u0151l, olvasd el cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/zab-milyen-tapanyagokat-tartalmaz-es-miert-erdemes-beilleszteni-az-etrendbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Zab: Milyen t\u00e1panyagokat tartalmaz \u00e9s mi\u00e9rt \u00e9rdemes beilleszteni az \u00e9trendbe.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"A zab mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-422053\" style=\"width:843px;height:562px\" title=\"A zab mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Mogyoro_es_mogyorovaj\"><\/span>10. Mogyor\u00f3 \u00e9s mogyor\u00f3vaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A f\u00f6ldimogyor\u00f3r\u00f3l azt gondoljuk di\u00f3f\u00e9le, de val\u00f3j\u00e1ban a <strong>h\u00fcvelyesek<\/strong> k\u00f6z\u00e9 tartozik. A benne l\u00e9v\u0151 feh\u00e9rje mennyis\u00e9ge ez\u00e9rt magasabb, mint p\u00e9ld\u00e1ul a mandul\u00e1ban vagy m\u00e1s di\u00f3f\u00e9l\u00e9kben, k\u00f6r\u00fclbel\u00fcl <strong>26 g\/100 g<\/strong>. M\u00e1s n\u00f6v\u00e9nyi forr\u00e1sokhoz hasonl\u00f3an a f\u00f6ldimogyor\u00f3 <strong>sem kiegyens\u00falyozott feh\u00e9rjeforr\u00e1s<\/strong>, mivel nem tartalmazza az esszenci\u00e1lis aminosavak teljes spektrum\u00e1t megfelel\u0151 mennyis\u00e9gben. Azonban nagyszer\u0171 kieg\u00e9sz\u00edt\u0151je az \u00e9trendnek, ak\u00e1r eg\u00e9sz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/nyers-mogyoro.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mogyor\u00f3<\/a>, ak\u00e1r <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">mogyor\u00f3vaj<\/a> vagy&nbsp;<strong>mogyor\u00f3olaj<\/strong> form\u00e1j\u00e1ban.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[17]<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a f\u00f6ldimogyor\u00f3?<\/h3>\n\n\n\n<p>Magas feh\u00e9rjetartalma ellen\u00e9re a f\u00f6ldimogyor\u00f3 nem tekinthet\u0151 h\u00fcvelyesnek. <strong>Nagy mennyis\u00e9g\u0171 zs\u00edrt<\/strong> tartalmaz. 100 g f\u00f6ldimogyor\u00f3ban k\u00f6r\u00fclbel\u00fcl <strong>49 g zs\u00edr<\/strong> van. Ez\u00e9rt nem szabad t\u00fal sokat enni bel\u0151le. Nyugodtan haszn\u00e1lhatod a di\u00f3f\u00e9l\u00e9kre vonatkoz\u00f3 aj\u00e1nl\u00e1st, azaz <strong>napi 1 mar\u00e9knyi<\/strong> mennyis\u00e9get, ami k\u00f6r\u00fclbel\u00fcl <strong>30 g f\u00f6ldimogyor\u00f3nak <\/strong>felel meg (ez azonban a teljes napi energiabevitelt\u0151l f\u00fcgg).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A f\u00f6ldimogyor\u00f3 nagy ar\u00e1nyban tartalmaz&nbsp;<strong>tel\u00edtetlen zs\u00edrsavakat<\/strong>, k\u00fcl\u00f6n\u00f6sen&nbsp;<strong>olajsavat<\/strong>. Magas az <strong>E-vitamin<\/strong>&nbsp;vagy a sz\u00e9nhidr\u00e1t-anyagcser\u00e9ben fontos szerepet j\u00e1tsz\u00f3&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/b1-vitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">B1-vitamintartalma<\/a> (tiamin) is. Nagy mennyis\u00e9g\u0171&nbsp;<strong>k\u00e1liumot<\/strong>, <strong>magn\u00e9ziumot <\/strong>\u00e9s <strong>foszfort<\/strong> is tartalmaz. <span style=\"color: #ff6600\">[16]<\/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\">K\u00f6r\u00fclbel\u00fcl mennyi energia \u00e9s t\u00e1panyag van a f\u00f6ldimogyor\u00f3ban?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">F\u00f6ldimogyor\u00f3 (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Mogyor\u00f3vaj (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">627 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A f\u00f6ldimogyor\u00f3b\u00f3l vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/mogyorovajak\/\" class=\"ek-link\">mogyor\u00f3vajb\u00f3l <\/a>is \u00e9rdekes \u00e9teleket lehet var\u00e1zsolni.<\/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>K\u00e9sz\u00edts p\u00e9ld\u00e1ul \u00edzletes <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-keksz-mogyorokremmel-es-csokival\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>mogyor\u00f3vajas \u00e9s csokol\u00e1d\u00e9s kekszet.<\/strong><\/a><\/li>\n\n\n\n<li>Vagy&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-foldimogyoros-szelet-eperdzsemmel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>zabszeletbe<\/strong><\/a> is beleteheted.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szeretn\u00e9l t\u00f6bbet megtudni a mogyor\u00f3vajr\u00f3l? Cikk\u00fcnkben <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/foldimogyorovaj-hogyan-valasszuk-ki-a-legjobbat-es-milyen-hatassal-van-az-egeszsegre\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Mogyor\u00f3vaj: Hogyan v\u00e1lasszuk ki a legjobbat, \u00e9s milyen hat\u00e1ssal van az eg\u00e9szs\u00e9gre<\/strong><\/a>&nbsp;minden k\u00e9rd\u00e9sedre megtal\u00e1lod a v\u00e1laszt.<\/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\/02\/DSC05154-1124x749.jpg\" alt=\"A f\u00f6ldimogyor\u00f3 mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-422071\" style=\"width:843px;height:562px\" title=\"A f\u00f6ldimogyor\u00f3 mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/DSC05154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Tejsavo_es_novenyi_alapu_feherjeporok\"><\/span>11. Tejsav\u00f3 \u00e9s n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeporok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k, azaz a k\u00fcl\u00f6nb\u00f6z\u0151 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">feh\u00e9rjeporok<\/a> form\u00e1j\u00e1ban bevitt feh\u00e9rje szint\u00e9n <strong>rendszeres r\u00e9sze lehet az \u00e9trendnek<\/strong>&nbsp;\u00e9s&nbsp;<strong>kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9k<\/strong> forr\u00e1sa is. Els\u0151 pillant\u00e1sra t\u00fals\u00e1gosan dr\u00e1g\u00e1nak t\u0171nhet ez a term\u00e9k \u00e9s lehet, hogy a v\u00e9g\u00e9n megb\u00e1nod a v\u00e1s\u00e1rl\u00e1st. De, ha megpr\u00f3b\u00e1lod kisz\u00e1molni, hogy h\u00e1ny <strong>adag<\/strong> feh\u00e9rje van egy csomagban, akkor egyb\u0151l megl\u00e1tod, milyen olcs\u00f3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a>, amely a legn\u00e9pszer\u0171bb \u00e9s legjobb min\u0151s\u00e9g\u0171 feh\u00e9rje mind k\u00f6z\u00fcl, remek forr\u00e1sa <strong>a kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 <\/strong>\u00e9s <strong>k\u00f6nnyen em\u00e9szthet\u0151<\/strong> feh\u00e9rj\u00e9nek. A legt\u00f6bbet fogyasztott <a aria-label=\"tejsav\u00f3 koncentr\u00e1tum (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/feherje-koncentratumok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 koncentr\u00e1tum<\/a> <strong>70-80% feh\u00e9rj\u00e9t<\/strong> tartalmaz, ami azt jelenti, hogy egy 30 g-os adag nagyj\u00e1b\u00f3l 21-24 g feh\u00e9rj\u00e9t biztos\u00edt. A veg\u00e1nok vagy azok, akik p\u00e9ld\u00e1ul eg\u00e9szs\u00e9g\u00fcgyi okokb\u00f3l ker\u00fclik a tejsav\u00f3feh\u00e9rj\u00e9t, v\u00e1laszthatnak a <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeporok<\/a> k\u00f6z\u00fcl.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne f\u00e9lj beiktatni a feh\u00e9rjeporokat az \u00e9trendbe. \u00cdme n\u00e9h\u00e1ny \u00f6tlet, hogy mikor \u00e9s hogyan haszn\u00e1ljuk \u0151ket.<\/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 az <strong>\u00e1tlagos \u00e9trendedeb\u0151l<\/strong> nehezen jut be&nbsp;<strong>elegend\u0151 feh\u00e9rje.<\/strong><\/li>\n\n\n\n<li>A feh\u00e9rjeporok akkor is nagy seg\u00edts\u00e9get jelentenek, ha <strong>feh\u00e9rj\u00e9vel kell d\u00fas\u00edtani az \u00e9trended<\/strong>, de nincs olyan \u00e9tel, amivel kombin\u00e1lhatn\u00e1d. Ennek egyszer\u0171 m\u00f3dja, ha p\u00e9ld\u00e1ul a reggeli<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-zabkasa-vanilias-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">&nbsp;zabk\u00e1s\u00e1dba<\/a> kevered.<\/li>\n\n\n\n<li>Ide\u00e1lis az <strong>edz\u00e9s ut\u00e1ni<\/strong> gyors feh\u00e9rjep\u00f3tl\u00e1sra.<\/li>\n\n\n\n<li>Praktikus \u00fatk\u00f6zben, vagy ha gyors feh\u00e9rjeforr\u00e1sra van sz\u00fcks\u00e9ged.<\/li>\n\n\n\n<li>A feh\u00e9rjeporok <strong>v\u00e1ltozatosabb\u00e1<\/strong> \u00e9s \u00e9rdekesebb\u00e9 tehetik az \u00e9trendedet.<\/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\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaznak a feh\u00e9rjeporok?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Tejsav\u00f3feh\u00e9rje (koncentr\u00e1tum)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00f6v\u00e9nyi alap\u00fa feh\u00e9rje<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">385 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>*A tartalom a n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rje t\u00edpus\u00e1t\u00f3l f\u00fcgg.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az egyes feh\u00e9rjeporok k\u00f6z\u00f6tti k\u00fcl\u00f6nbs\u00e9gekr\u0151l b\u0151vebben olvashat a cikk\u00fcnkben: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valassz-megfelelo-feherjet-a-fogyashoz-es-az-izomepiteshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Hogyan v\u00e1lasszuk ki a megfelel\u0151 feh\u00e9rj\u00e9t fogy\u00e1shoz vagy izomn\u00f6veked\u00e9shez?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"A feh\u00e9rjeporok mint feh\u00e9rjeforr\u00e1s\" class=\"wp-image-422086\" style=\"width:843px;height:562px\" title=\"A feh\u00e9rjeporok mint feh\u00e9rjeforr\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mennyi_feherjet_es_energiat_tartalmaznak_az_egyes_elelmiszerek_atlagosan\"><\/span>Mennyi feh\u00e9rj\u00e9t \u00e9s energi\u00e1t tartalmaznak az egyes \u00e9lelmiszerek \u00e1tlagosan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most m\u00e1r van elk\u00e9pzel\u00e9sed arr\u00f3l, hogy milyen megfizethet\u0151bb \u00e9lelmiszerek seg\u00edthetnek a megfelel\u0151 feh\u00e9rjebevitel fenntart\u00e1s\u00e1ban. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Hogyan lehet t\u00f6bb feh\u00e9rj\u00e9t csemp\u00e9szni az \u00e9trend\u00fcnkbe<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnk tov\u00e1bbi tippeket ad a feh\u00e9rjebevitel n\u00f6vel\u00e9s\u00e9hez az \u00e9trendben.<\/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 class=\"has-text-align-center\" data-align=\"center\">\u00c9lelmiszer (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/th><th class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirkemell<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirkesz\u00e1rny<\/td><td class=\"has-text-align-center\" data-align=\"center\">191 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirke comb<\/td><td class=\"has-text-align-center\" data-align=\"center\">121 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhal s\u00f3s l\u00e9ben<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 120 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhal olajban<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szard\u00ednia s\u00f3s l\u00e9ben<\/td><td class=\"has-text-align-center\" data-align=\"center\">140 &#8211; 200 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 &#8211; 29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Szard\u00ednia olajban<\/td><td class=\"has-text-align-center\" data-align=\"center\">180 &#8211; 370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Toj\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">150 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Toj\u00e1sfeh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edrszeg\u00e9ny t\u00far\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">67 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">F\u00e9lzs\u00edros t\u00far\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edros t\u00far\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">G\u00f6r\u00f6g joghurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">58 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tofu<\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lencse<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 &#8211; 333 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 &#8211; 26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csicseribors\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bors\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bab<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 &#8211; 327 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 24 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zab<\/td><td class=\"has-text-align-center\" data-align=\"center\">363 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mogyor\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">593 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tejsav\u00f3 feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">370 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">74 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9lelmiszer\u00e1rak fokozatosan emelkednek, \u00e9s \u00e1ltal\u00e1ban az \u00e1llati eredet\u0171 \u00e9lelmiszerek, amelyek j\u00f3 feh\u00e9rjeforr\u00e1st jelentenek, a legdr\u00e1g\u00e1bbak. A mai cikk elolvas\u00e1sa ut\u00e1n azonban l\u00e1thatod, hogy van megold\u00e1s. Ki tudod v\u00e1lasztani azokat az \u00e9lelmiszereket, amelyek megfizethet\u0151bbek, mik\u00f6zben elegend\u0151 feh\u00e9rjebevitelt biztos\u00edtanak. Nem kell elhagyni a h\u00fast, a halat vagy a tejterm\u00e9keket. R\u00e1ad\u00e1sul az sem rossz, ha n\u00e9h\u00e1ny n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rjeforr\u00e1st is beiktatsz az \u00e9trendedbe, mivel ezek olcs\u00f3bbak, \u00e9s egy\u00fattal m\u00e1s hasznos t\u00e1panyagokkal is ell\u00e1tj\u00e1k a szervezetet.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness \u00e9lelmiszer\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ma minden eddigin\u00e9l jobban szem el\u0151tt kell tartanunk az \u00e9lelmiszer\u00e1rakat v\u00e1s\u00e1rl\u00e1s k\u00f6zben. A legdr\u00e1g\u00e1bb t\u00e9telek k\u00f6z\u00e9 tartozik a h\u00fas \u00e9s m\u00e1s \u00e1llati term\u00e9kek. Vannak azonban olcs\u00f3bb \u00e9lelmiszerek is, amelyek sok feh\u00e9rj\u00e9t tartalmaznak. Olvass tov\u00e1bb, hogy megtudd, melyek ezek.<\/p>\n","protected":false},"author":156,"featured_media":421860,"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":[6672,7356,6276,7128],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-424149","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend","9":"tag-etrend-hu","10":"tag-feherje","11":"tag-feherjepor","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>Megfizethet\u0151 feh\u00e9rjed\u00fas \u00e9lelmiszerek - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Olcs\u00f3, megfizethet\u0151 \u00e9s kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171, feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszerek, amelyek v\u00e1ltozatoss\u00e1 tehetik az \u00e9trendedet. V\u00e1logass \u00e1llati \u00e9s n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rjeforr\u00e1sok k\u00f6z\u00fcl.\" \/>\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\/megfizetheto-feherjedus-elelmiszerek\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Megfizethet\u0151 feh\u00e9rjed\u00fas \u00e9lelmiszerek - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Olcs\u00f3, megfizethet\u0151 \u00e9s kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171, feh\u00e9rj\u00e9ben gazdag \u00e9lelmiszerek, amelyek v\u00e1ltozatoss\u00e1 tehetik az \u00e9trendedet. 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