{"id":427577,"date":"2023-03-27T09:07:58","date_gmt":"2023-03-27T07:07:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=427577"},"modified":"2024-05-30T14:18:10","modified_gmt":"2024-05-30T12:18:10","slug":"12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/","title":{"rendered":"12 eg\u00e9szs\u00e9ges, magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9tel, amelyeket be\u00e9p\u00edthetsz az \u00e9trendedbe"},"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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#Mik_azok_a_szenhidratok_es_szukseg_van-e_rajuk_az_etrendben\" title=\"Mik azok a sz\u00e9nhidr\u00e1tok \u00e9s sz\u00fcks\u00e9g van-e r\u00e1juk az \u00e9trendben?\">Mik azok a sz\u00e9nhidr\u00e1tok \u00e9s sz\u00fcks\u00e9g van-e r\u00e1juk az \u00e9trendben?<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#A_12_legjobb_szenhidratforras\" title=\"A 12 legjobb sz\u00e9nhidr\u00e1tforr\u00e1s\">A 12 legjobb sz\u00e9nhidr\u00e1tforr\u00e1s<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#1_Zab\" title=\"1. Zab\">1. Zab<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#2_Quinoa\" title=\"2. Quinoa\">2. Quinoa<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#3_Hajdina\" title=\"3. Hajdina\">3. Hajdina<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#4_Koles\" title=\"4. K\u00f6les\">4. K\u00f6les<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#5_Burgonya\" title=\"5. Burgonya\">5. Burgonya<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#6_Edesburgonya\" title=\"6. \u00c9desburgonya\">6. \u00c9desburgonya<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#7_Rizs\" title=\"7. Rizs\">7. Rizs<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#8_Teljes_kiorlesu_kenyer\" title=\"8. Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r\">8. Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#9_Teszta_kuszkusz_bulgur\" title=\"9. T\u00e9szta, kuszkusz, bulgur\">9. T\u00e9szta, kuszkusz, bulgur<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#10_Huvelyesek\" title=\"10. H\u00fcvelyesek\">10. H\u00fcvelyesek<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#11_Muzli\" title=\"11. M\u00fczli\">11. M\u00fczli<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#12_Gyumolcsok\" title=\"12. Gy\u00fcm\u00f6lcs\u00f6k\">12. Gy\u00fcm\u00f6lcs\u00f6k<\/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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A sz\u00e9nhidr\u00e1toknak rossz h\u00edr\u00fck van. A t\u00e1pl\u00e1lkoz\u00e1s vil\u00e1g\u00e1ban egyetlen t\u00e1panyagot sem d\u00e9moniz\u00e1lnak jobban, mint a sz\u00e9nhidr\u00e1tokat. \u00c9s minden ok n\u00e9lk\u00fcl. A magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9telek nem csak \u00edzletesek, de fontos <strong>energia-<\/strong>, <strong>rost-<\/strong>&nbsp;\u00e9s&nbsp;<strong>egy\u00e9b t\u00e1panyagforr\u00e1sok<\/strong> is. Azonban minden \u00e9lelmiszer m\u00e1s \u00e9s m\u00e1s, ez\u00e9rt fontos, hogy tudjuk, hogyan v\u00e1lasszuk ki a megfelel\u0151 \u00e9teleket. A mai cikkb\u0151l megtudhatod, melyek a legjobb sz\u00e9nhidr\u00e1tforr\u00e1sok, \u00e9s hogyan tudod \u0151ket k\u00f6nnyed\u00e9n be\u00e9p\u00edteni az \u00e9trendedbe.<\/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=\"Mik_azok_a_szenhidratok_es_szukseg_van-e_rajuk_az_etrendben\"><\/span>Mik azok a sz\u00e9nhidr\u00e1tok \u00e9s sz\u00fcks\u00e9g van-e r\u00e1juk az \u00e9trendben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>sz\u00e9nhidr\u00e1tok<\/strong> az egyik f\u0151 makrot\u00e1panyag a h\u00e1rom k\u00f6z\u00fcl (a m\u00e1sik kett\u0151 a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/zsirok-amelyek-artanak-es-amelyek-a-hasznodra-valnak-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zs\u00edrok<\/a>&nbsp;\u00e9s a&nbsp;<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)\">feh\u00e9rj\u00e9k<\/a>). B\u00e1r sok forr\u00e1s t\u00e9vesen azt \u00e1ll\u00edtja, hogy cukorbetegs\u00e9get vagy elh\u00edz\u00e1st okoznak, az igazs\u00e1g az, hogy sz\u00fcks\u00e9g\u00fcnk van r\u00e1juk az \u00e9letbenmarad\u00e1shoz. Egyes sejtek a sz\u00e9nhidr\u00e1tokat haszn\u00e1lj\u00e1k<strong> egyed\u00fcli energiaforr\u00e1sk\u00e9nt<\/strong>. Ez\u00e9rt, m\u00e9g ha a szervezet nem is jut hozz\u00e1juk t\u00e1pl\u00e1l\u00e9k form\u00e1j\u00e1ban, m\u00e1s forr\u00e1sokb\u00f3l, t\u00f6bbek k\u00f6z\u00f6tt feh\u00e9rj\u00e9kb\u0151l maga is el\u0151\u00e1ll\u00edtja \u0151ket. M\u00e9g az izmokba \u00e9p\u00edtett feh\u00e9rj\u00e9t is felhaszn\u00e1lhatja forr\u00e1sk\u00e9nt, ami nem t\u00fal eg\u00e9szs\u00e9ges \u00e9s nem is hat\u00e9kony. <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<p>A sz\u00e9nhidr\u00e1toknak teh\u00e1t a teljes napi energiabevitel\u00fcnk nagyj\u00e1b\u00f3l <strong>45-60%-\u00e1t<\/strong> kellene kitenni\u00fck. 2000 kcal energiabevitel eset\u00e9n ez a&nbsp;<strong>225-300 g<\/strong> sz\u00e9nhidr\u00e1tot jelent. Ezt a mennyis\u00e9get az Eur\u00f3pai \u00c9lelmiszerbiztons\u00e1gi Hat\u00f3s\u00e1g (EFSA) aj\u00e1nlja, de a konkr\u00e9t mennyis\u00e9g mindig az egy\u00e9ni preferenci\u00e1kt\u00f3l \u00e9s c\u00e9lokt\u00f3l f\u00fcgg. <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<p>Ha k\u00edv\u00e1ncsi vagy, hogy milyen napi sz\u00e9nhidr\u00e1tbevitel a megfelel\u0151 a sz\u00e1modra, kisz\u00e1m\u00edthatod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online kalkul\u00e1torunk<\/a> seg\u00edts\u00e9g\u00e9vel.<\/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\/03\/iStock-1134002079-1124x749.jpg\" alt=\"Mik is azok a sz\u00e9nhidr\u00e1tok pontosan?\" class=\"wp-image-425139\" style=\"width:843px;height:562px\" title=\"Mik is azok a sz\u00e9nhidr\u00e1tok pontosan?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1134002079-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan csoportos\u00edthat\u00f3k a sz\u00e9nhidr\u00e1tok?<\/h3>\n\n\n\n<p>Biztosan hallott\u00e1l m\u00e1r az <strong>\u00f6sszetett sz\u00e9nhidr\u00e1tok (poliszacharidok) <\/strong>\u00e9s az <strong>egyszer\u0171 sz\u00e9nhidr\u00e1tok<\/strong> feloszt\u00e1s\u00e1r\u00f3l.<\/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>Az <strong>egyszer\u0171 sz\u00e9nhidr\u00e1tok <\/strong>(ide tartoznak a <strong>monoszacharidok <\/strong>\u00e9s <strong>diszacharidok<\/strong>) jellemz\u0151en \u00e9des \u00edz\u0171ek. Ezekkel \u00f3vatosabban kell b\u00e1nni, \u00e9s a<strong>&nbsp;napi teljes energiabevitel legfeljebb 10%-\u00e1ra<\/strong>&nbsp;kell korl\u00e1tozni (2000 kcal referencia-bevitel mellett ez 50 g).<\/li>\n\n\n\n<li>A napi sz\u00e9nhidr\u00e1tbevitel nagy r\u00e9sz\u00e9t <strong>poliszacharidoknak<\/strong> kell alkotniuk. Hosszabb id\u0151re k\u00e9pesek felt\u00f6lteni, \u00e9s a lassabb em\u00e9szt\u00e9snek \u00e9s a v\u00e9rbe val\u00f3 felsz\u00edv\u00f3d\u00e1snak k\u00f6sz\u00f6nhet\u0151en lassan \u00e9s fokozatosan biztos\u00edtj\u00e1k az energiaell\u00e1t\u00e1st.<\/li>\n\n\n\n<li><strong>A poliszacharidok k\u00f6z\u00e9 tartoznak a&nbsp;<\/strong><strong>rostok<\/strong> is. B\u00e1r az em\u00e9szt\u0151rendszeren t\u00f6bbnyire v\u00e1ltozatlanul halad \u00e1t, m\u00e9gis nagy hat\u00e1ssal van az eg\u00e9szs\u00e9g\u00fcnkre. Sz\u00fcks\u00e9g van r\u00e1 p\u00e9ld\u00e1ul a <strong>funkcion\u00e1lis em\u00e9szt\u00e9shez <\/strong>\u00e9s a <strong>b\u00e9lmikrobi\u00f3ta eg\u00e9szs\u00e9g\u00e9hez<\/strong>. Fontos szerepet j\u00e1tszik a <strong>telts\u00e9g\u00e9rzet kiv\u00e1lt\u00e1s\u00e1ban is. <\/strong>A rostokr\u00f3l \u00e9s azok eg\u00e9szs\u00e9gre vagy fogy\u00e1sra gyakorolt hat\u00e1s\u00e1r\u00f3l r\u00e9szletes inform\u00e1ci\u00f3 a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/rost-elelmiszer-elonyok-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u00c9tkez\u00e9si rost: Mi\u00e9rt fontos \u00e9s milyen forr\u00e1sai l\u00e9teznek?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben tal\u00e1lhat\u00f3.<\/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 t\u00f6bbet szeretn\u00e9l megtudni a sz\u00e9nhidr\u00e1tok funkci\u00f3j\u00e1r\u00f3l, t\u00edpusair\u00f3l, anyagcser\u00e9j\u00e9r\u0151l vagy aj\u00e1nlott bevitel\u00e9r\u0151l, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/szenhidratok-tipusok-forrasok-emesztes-a-szervezetben-betoltott-szerepuk-es-megfelelo-beviteluk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Sz\u00e9nhidr\u00e1tok: T\u00edpusok, forr\u00e1sok, em\u00e9szt\u00e9s, a szervezetben bet\u00f6lt\u00f6tt szerep\u00fck \u00e9s megfelel\u0151 bevitel\u00fck<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben mindent megtal\u00e1lsz.<\/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=\"744\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg\" alt=\"Melyek a legjobb sz\u00e9nhidr\u00e1tforr\u00e1sok?\" class=\"wp-image-425154\" style=\"width:843px;height:558px\" title=\"Melyek a legjobb sz\u00e9nhidr\u00e1tforr\u00e1sok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1124x744.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-1536x1017.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-613046884-2048x1356.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=\"A_12_legjobb_szenhidratforras\"><\/span>A 12 legjobb sz\u00e9nhidr\u00e1tforr\u00e1s <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rengeteg sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9lelmiszer van, amelyek k\u00f6z\u00e9 jobb \u00e9s gyeng\u00e9bb min\u0151s\u00e9g\u0171 forr\u00e1sok is taratoznak. A c\u00e9l <strong>komplex sz\u00e9nhidr\u00e1tokban gazdag<\/strong>&nbsp;\u00e9s&nbsp;<strong>rostokat<\/strong> tartalmaz\u00f3 eg\u00e9szs\u00e9ges sz\u00e9nhidr\u00e1tok kiv\u00e1laszt\u00e1sa \u00e9s \u00e9lelmiszerek fogyaszt\u00e1sa kell, hogy legyen. M\u00e1sr\u00e9szt korl\u00e1tozni kell az <strong>egyszer\u0171 <\/strong>\u00e9s <strong>finom\u00edtott sz\u00e9nhidr\u00e1tok<\/strong> mennyis\u00e9g\u00e9t, amelyek jellemz\u0151en <strong>iparilag nagym\u00e9rt\u00e9kben feldolgozottak<\/strong>, \u00e9s amelyekb\u0151l hi\u00e1nyoznak a <strong>rostok<\/strong>, <strong>vitaminok <\/strong>\u00e9s egy\u00e9b&nbsp;<strong>bioakt\u00edv vegy\u00fcletek <\/strong>(ilyenek p\u00e9ld\u00e1ul a feh\u00e9r keny\u00e9r, a leveles <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/teszta\/\" class=\"ek-link\">t\u00e9szta<\/a>, croissant stb.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zab\"><\/span>1. Zab<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A zab az egyik&nbsp;<strong>legt\u00e1pl\u00e1l\u00f3bb gabonaf\u00e9le<\/strong>. A <a href=\"https:\/\/gymbeam.hu\/zabpelyhek\" target=\"_blank\" aria-label=\"zabpehely (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabpehely<\/a> teh\u00e1t nagyszer\u0171 t\u00e1pl\u00e1l\u00e9k, amely nemcsak a magas <strong>komplex sz\u00e9nhidr\u00e1ttartalma<\/strong> ( kb. 60 g\/100 g), hanem a <strong>magas <\/strong><a href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" aria-label=\"rosttartalma (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rosttartalma<\/a> miatt is j\u00f3llakat. M\u00e9g a <strong>glut\u00e9nmentes di\u00e9t\u00e1t tart\u00f3k<\/strong> is be tudj\u00e1k iktatni a zabot az \u00e9trendj\u00fckbe. A zab <strong>m\u00e1s t\u00edpus\u00fa glut\u00e9nt<\/strong> tartalmaz&nbsp;mint a t\u00f6bbi gabonaf\u00e9le, ami a legt\u00f6bb glut\u00e9n\u00e9rz\u00e9keny embert nem zavarja.&nbsp;De, aki&nbsp;<strong>szigor\u00fa glut\u00e9nmentes di\u00e9t\u00e1t<\/strong> tart c\u00f6li\u00e1kia vagy glut\u00e9nallergia miatt, javasoljuk kifejezetten a&nbsp;<strong>\u201e<a href=\"https:\/\/gymbeam.hu\/glutenmentes-finomszemu-zabpehely-gymbeam.html\" target=\"_blank\" aria-label=\"glut\u00e9nmentes zab (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glut\u00e9nmentes zab<\/a>\u201d fogyaszt\u00e1s\u00e1t.<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">&nbsp;[22]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png\" alt=\"Zab \u00e9s sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425169\" title=\"Zab \u00e9s sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-749x1124.png 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1024x1536.png 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/MG_6306-1366x2048.png 1366w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>100 g zab <strong>k\u00f6r\u00fclbel\u00fcl 11 g rostot<\/strong> tartalmaz, ami a feln\u0151ttek sz\u00e1m\u00e1ra <strong>aj\u00e1nlott napi bevitel k\u00f6r\u00fclbel\u00fcl egyharmada<\/strong>. Egy 50 g zabb\u00f3l k\u00e9sz\u00fclt <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zabpehely\/\" class=\"ek-link\">zabpehely <\/a>nagyj\u00e1b\u00f3l 5,5 g rostot biztos\u00edt, ami nagyj\u00e1b\u00f3l az <strong>aj\u00e1nlott napi bevitel egy\u00f6t\u00f6de<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A zabban tal\u00e1lhat\u00f3 rostok egyik t\u00edpusa szint\u00e9n nagyon \u00e9rdekes. <a href=\"https:\/\/gymbeam.hu\/beta-glukan-gymbeam.html\" target=\"_blank\" aria-label=\"B\u00e9ta-gl\u00fck\u00e1nnak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B\u00e9ta-gl\u00fck\u00e1nnak<\/a> h\u00edvj\u00e1k, amely seg\u00edthet p\u00e9ld\u00e1ul a&nbsp;<strong>koleszterinszint <\/strong>vagy a <strong>v\u00e9rcukorszint&nbsp;<\/strong>cs\u00f6kkent\u00e9s\u00e9ben. Ezen k\u00edv\u00fcl&nbsp;<strong>oldhat\u00f3 rost <\/strong>is, amely <strong>probiotikumk\u00e9nt<\/strong> m\u0171k\u00f6dik. Ez azt jelenti, hogy t\u00e1pl\u00e1l\u00e9kk\u00e9nt szolg\u00e1l a <strong>hasznos b\u00e9lbakt\u00e9riumok<\/strong> sz\u00e1m\u00e1ra, \u00e9s seg\u00edthet jav\u00edtani a mikrobiomot. <span style=\"color: #ff6600;\" class=\"tadv-color\">[11,19]<\/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\">Milyen egy\u00e9b t\u00e1panyagok vannak a zabban?<\/h3>\n\n\n\n<p>Hogy m\u00e9g jobb legyen a helyzet, a zab magas <strong>feh\u00e9rjetartalommal<\/strong> is b\u00fcszk\u00e9lkedhet.&nbsp;Ak\u00e1r&nbsp;<strong>14 g \/ 100 g feh\u00e9rje&nbsp;<\/strong>is lehet benne. M\u00e1s gabonaf\u00e9l\u00e9kben ez az \u00e9rt\u00e9k csak 10 g \/ 100 g k\u00f6r\u00fcl van. A <strong>&nbsp;zs\u00edrtartalom<\/strong> ar\u00e1ny\u00e1ban sem marad le, mivel&nbsp;<strong>tel\u00edtetlen zs\u00edrsavakban<\/strong> gazdag (\u00e1tlagosan 2,2 g\/100 g-ot tartalmaz). Ezek k\u00f6z\u00e9 tartozik az&nbsp;<strong>olajsav<\/strong>&nbsp;vagy a&nbsp;<strong>linolsav<\/strong> (omega-6). Ezek a zs\u00edrsavak j\u00f3t\u00e9kony hat\u00e1ssal vannak a sz\u00edvre \u00e9s az erekre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feh\u00e9rje, az eg\u00e9szs\u00e9ges zs\u00edrok \u00e9s a rostok mellett a zab <a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\"folsa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">f<\/a><a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\"olsavat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olsavat<\/a> (B9-vitamin) is tartalmaz, amely a szervezet megfelel\u0151 fejl\u0151d\u00e9s\u00e9hez sz\u00fcks\u00e9ges. Gazdag tov\u00e1bb\u00e1<a href=\"https:\/\/gymbeam.hu\/vitamin-b-komplex-gymbeam.html\" target=\"_blank\" aria-label=\"&nbsp;B-vitaminokban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;B-vitaminokban<\/a>&nbsp;\u00e9s&nbsp;<a href=\"https:\/\/gymbeam.hu\/vitamin-e-60-kapsz-gymbeam.html\" target=\"_blank\" aria-label=\"E-vitaminban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E-vitaminban<\/a>, amely <strong>antioxid\u00e1nsk\u00e9nt<\/strong> hat a szervezetben.<\/p>\n<\/div>\n<\/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\"><center>100 g<\/center><\/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\">357 kcal \/ 1499 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">55,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,9 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\">6,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[11,17]<\/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\">Hogyan \u00e9p\u00edts\u00fck be a zabot az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00e9sz\u00edts \u00edzletes zabk\u00e1s\u00e1t reggelire vagy b\u00e1rmely m\u00e1s \u00e9tkez\u00e9sre. K\u00f3stold meg p\u00e9ld\u00e1ul <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)\">kaka\u00f3s \u00e9s k\u00e1v\u00e9s<\/a> \u00edzes\u00edt\u00e9sben.<\/li>\n\n\n\n<li>Ha m\u00e1r unod, hogy \u00e1lland\u00f3an f\u0151tt zabk\u00e1s\u00e1t eszel, pr\u00f3b\u00e1ld ki a v\u00e1ltozatoss\u00e1g kedv\u00e9\u00e9rt a <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)\">s\u00fctve<\/a>.<\/li>\n\n\n\n<li>Kipr\u00f3b\u00e1lhatod a s\u00f3s zabk\u00e1s\u00e1t 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)\">buggyantott toj\u00e1ssal<\/a>.<\/li>\n\n\n\n<li>Tehetsz zabot a s\u00fctem\u00e9nyekbe is. K\u00f3stold meg p\u00e9ld\u00e1ul ezeket a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/karacsonyi-fitness-recept-ropogos-mogyoros-kosarkak-csokival-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">csokol\u00e1d\u00e9s kos\u00e1rk\u00e1kat<\/a>.<\/li>\n\n\n\n<li>A zab kiv\u00e1l\u00f3 levesek vagy m\u00e1rt\u00e1sok s\u0171r\u00edt\u00e9s\u00e9re is. A t\u00e9szt\u00e1hoz is hozz\u00e1adhatod, ha valami \u00e9deset vagy s\u00f3sat s\u00fctsz.<\/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 esetleg m\u00e9g t\u00f6bbet szeretn\u00e9l megtudni a zabr\u00f3l, olvasd el a kifejezetten err\u0151l sz\u00f3l\u00f3 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><strong>&nbsp;<\/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\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg\" alt=\"Zab az \u00e9trendben\" class=\"wp-image-425187\" style=\"width:843px;height:562px\" title=\"Zab az \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Kakaova-ovsena-kasa-s-kavou-GYMBEAM-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/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=\"2_Quinoa\"><\/span>2. Quinoa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>M\u00e9g mindig sokan vannak, akik m\u00e9g soha nem pr\u00f3b\u00e1lt\u00e1k a <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" aria-label=\"quino\u00e1t (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quino\u00e1t<\/a>. \u00c9s \u0151k bizony lemaradnak valamir\u0151l! Ez a n\u00f6v\u00e9ny, amely eredetileg a d\u00e9l-amerikai Andokb\u00f3l sz\u00e1rmazik, alapvet\u0151en egy <strong>t\u00e1panyagbomba<\/strong>. R\u00e1ad\u00e1sul <strong>term\u00e9szetesen glut\u00e9nmentes. <\/strong>A c\u00f6li\u00e1ki\u00e1ban szenved\u0151k vagy glut\u00e9nallergi\u00e1sok teh\u00e1t beilleszthetik az \u00e9trendj\u00fckbe.&nbsp;Az&nbsp;<strong>\u00e1lgabon\u00e1k<\/strong> k\u00f6z\u00e9 sorolj\u00e1k, amelyek egyes gabonaf\u00e9l\u00e9kkel ellent\u00e9tben nem tartalmaznak glut\u00e9nt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A men\u00fct <strong>t\u00f6bbf\u00e9le<\/strong>&nbsp;quino\u00e1val is fel lehet dobni, nevezetesen&nbsp;<a href=\"https:\/\/gymbeam.hu\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\"feh\u00e9r (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9r<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/fekete-quinoa-gymbeam.html\" target=\"_blank\" aria-label=\"fekete (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fekete<\/a>&nbsp;vagy&nbsp;<strong>piros<\/strong> quino\u00e1val.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/quinoa-hu\/\" class=\"ek-link\">quinoa <\/a>f\u0151 \u00f6sszetev\u0151i a <strong>poliszacharidok<\/strong>, amelyek mintegy 60%-\u00e1t teszik ki. A benne l\u00e9v\u0151 rostok mennyis\u00e9ge a gabonaf\u00e9l\u00e9k\u00e9hez hasonl\u00f3. \u00c1tlagosan <strong>7 g \/100 g rostot<\/strong> 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 quinoa?<\/h3>\n\n\n\n<p>A quinoa kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 <strong>feh\u00e9rjetartalm\u00e1val <\/strong>emelkedik ki. Ez az\u00e9rt van, mert a legt\u00f6bb n\u00f6v\u00e9nyi forr\u00e1ssal ellent\u00e9tben ez <strong>optim\u00e1lisabb ar\u00e1nyban tartalmaz esszenci\u00e1lis <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>aminosavakat<\/strong><\/a><strong>&nbsp;<\/strong>(amelyeket \u00e9lelmiszerekkel kell bejuttatni). A n\u00f6v\u00e9nyi \u00e9lelmiszerek egyes esszenci\u00e1lis aminosavakat nem megfelel\u0151 mennyis\u00e9gben tartalmaznak, ez\u00e9rt \u00e1ltal\u00e1ban <strong>hi\u00e1nyos feh\u00e9rjeforr\u00e1snak<\/strong> tekintik \u0151ket. A quinoa feh\u00e9rje\u00f6sszet\u00e9tele azonban m\u00e1s n\u00f6v\u00e9nyi forr\u00e1sokhoz k\u00e9pest <strong>kedvez\u0151bb<\/strong>.  P\u00e9ld\u00e1ul megfelel\u0151 mennyis\u00e9g\u0171 <strong>metionint<\/strong> tartalmaz, ami a gabonaf\u00e9l\u00e9kb\u0151l gyakran hi\u00e1nyzik.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A quino\u00e1ban tal\u00e1lhat\u00f3 n\u00e9h\u00e1ny vitamin is eml\u00edt\u00e9sre m\u00e9lt\u00f3, p\u00e9ld\u00e1ul a <strong>folsav- <\/strong>\u00e9s az <strong>E-vitamin-tartalom<\/strong>. A quinoa <a href=\"https:\/\/gymbeam.hu\/b3-vtamin-gymbeam.html\" target=\"_blank\" aria-label=\"niacinban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">niacinban<\/a> (B3-vitamin) is gazdag, amely az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s a b\u0151r eg\u00e9szs\u00e9g\u00e9hez sz\u00fcks\u00e9ges. A <a href=\"https:\/\/gymbeam.hu\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\"b\u00e9ta-karotinb\u00f3l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e9ta-karotinb\u00f3l<\/a>, amely a quino\u00e1ban is megtal\u00e1lhat\u00f3, a szervezet <strong>A-vitamint<\/strong> \u00e1ll\u00edt el\u0151, amely a <strong>szem<\/strong>&nbsp;\u00e9s&nbsp;<strong>az immunrendszer<\/strong> eg\u00e9szs\u00e9g\u00e9hez sz\u00fcks\u00e9ges.<span style=\"color: #ff6600;\" class=\"tadv-color\">[18,19]<\/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\">K\u00f6r\u00fclbel\u00fcl mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a quinoa?<\/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\"><center>100 g<\/center><\/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\">352 kcal \/ 1480 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 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\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">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<h3 class=\"wp-block-heading\">Hogyan illessz\u00fck be a quino\u00e1t az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Miel\u0151tt megf\u0151zn\u00e9d a quino\u00e1t, foly\u00f3 v\u00edz alatt \u00f6bl\u00edtsd le egy finom szem\u0171 sz\u0171r\u0151n kereszt\u00fcl. Ezut\u00e1n tedd fel f\u0151ni.<\/li>\n\n\n\n<li>K\u00e9sz\u00edthetsz bel\u0151le k\u00e1s\u00e1t, p\u00e9ld\u00e1ul ilyen <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-quinoakasa-almaval-makkal-es-fahejjal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">alm\u00e1s-m\u00e1kosat<\/a>.<\/li>\n\n\n\n<li>A quinoa&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborsos-curry-leves-kokusztejjel-es-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">levesek kieg\u00e9sz\u00edt\u0151jek\u00e9nt<\/a> is haszn\u00e1lhat\u00f3.<\/li>\n\n\n\n<li>A klasszikus k\u00f6reteket, p\u00e9ld\u00e1ul a rizst vagy a burgony\u00e1t cser\u00e9ld le quino\u00e1ra, \u00e9s k\u00e9sz\u00edts hozz\u00e1 p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-azsiai-csirke-quinoaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u00e1zsiai st\u00edlus\u00fa csirk\u00e9t<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cikk\u00fcnkb\u0151l t\u00f6bbet is megtudhatsz a quino\u00e1r\u00f3l <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/quinoa-feherjeben-rostban-es-vitaminokban-gazdag-glutenmentes-gabona-es-szuperelelmiszer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Quinoa &#8211; Feh\u00e9rj\u00e9ben, rostban \u00e9s vitaminokban gazdag glut\u00e9nmentes gabona \u00e9s szuper\u00e9lelmiszer.<\/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\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"A quinoa \u00e9s a sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425205\" style=\"width:843px;height:562px\" title=\"A quinoa \u00e9s a sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/gymbeam-quinoa-kasa-10-2048x1365.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=\"3_Hajdina\"><\/span>3. Hajdina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/hajdina\" target=\"_blank\" aria-label=\"hajdina (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hajdina<\/a> egy jellemz\u0151en enyh\u00e9n <strong>di\u00f3s \u00edz\u0171<\/strong> gabona. Ha nem is \u00edzlett annyira, amikor el\u0151sz\u00f6r k\u00f3stoltad, adj neki m\u00e9g egy es\u00e9lyt. M\u00e9g az is lehet, hogy beleszeretsz a k\u00fcl\u00f6nleges \u00edz\u00e9be. \u00c9s ha ez a helyzet, mindig k\u00e9zn\u00e9l lesz egy <strong>sokf\u00e9lek\u00e9pp elk\u00e9sz\u00edthet\u0151 \u00e9tel,<\/strong> amely nemcsak h\u00fasok k\u00f6retek\u00e9nt, hanem <strong>\u00e9des \u00e9telek<\/strong> alapanyagak\u00e9nt is haszn\u00e1lhat\u00f3. A hajdina <strong>pehely<\/strong> vagy <a aria-label=\"instant k\u00e1sa (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/instant-hajdinakasa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">instant k\u00e1sa<\/a> form\u00e1j\u00e1ban is megv\u00e1s\u00e1rolhat\u00f3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A quino\u00e1hoz hasonl\u00f3an a hajdina is az <strong>\u00e1lgabon\u00e1k<\/strong> k\u00f6z\u00e9 tartozik, \u00edgy a <strong>glut\u00e9nmentes \u00e9trendet<\/strong> k\u00f6vet\u0151k is nyugodtan fogyaszthatj\u00e1k. A <strong>nehezen em\u00e9szthet\u0151 kem\u00e9ny\u00edt\u0151<\/strong> tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en, amely egy fajta <strong>oldhat\u00f3 rost<\/strong>, hozz\u00e1j\u00e1rulhat a b\u00e9lmikrobi\u00f3ta jobb \u00f6sszet\u00e9tel\u00e9hez, illetve seg\u00edthet a koleszterin v\u00e9rbe t\u00f6rt\u00e9n\u0151 felsz\u00edv\u00f3d\u00e1s\u00e1nak cs\u00f6kkent\u00e9s\u00e9ben. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/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 hajdina?<\/h3>\n\n\n\n<p>Bizony\u00e1ra hallott\u00e1l m\u00e1r a hajdina <strong>rutin<\/strong> (P-vitamin) tartalm\u00e1r\u00f3l. Ez az egyik f\u0151 bioakt\u00edv vegy\u00fclete, amely <strong>antioxid\u00e1ns hat\u00e1s\u00fa<\/strong>. \u00cdgy seg\u00edt elpuszt\u00edtani a szabad gy\u00f6k\u00f6ket, amelyek hozz\u00e1j\u00e1rulhatnak a szervezetben a k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek, p\u00e9ld\u00e1ul a <strong>r\u00e1kos<\/strong>, <strong>neurol\u00f3giai <\/strong>vagy p\u00e9ld\u00e1ul a<strong> sz\u00edv- \u00e9s \u00e9rrendszeri probl\u00e9m\u00e1k kialakul\u00e1s\u00e1hoz. <\/strong>A rutin bizony\u00edtottan hat\u00e1ssal van a&nbsp;<strong>az \u00e9rfalak eg\u00e9szs\u00e9g\u00e9re is. <\/strong>Ez\u00e9rt is aj\u00e1nlott azoknak is p\u00e9ld\u00e1ul akik <strong>vissz\u00e9rt\u0151l<\/strong> szenvednek. 100 g hajdina k\u00f6r\u00fclbel\u00fcl 5 mg rutint tartalmaz. Vizsg\u00e1latok nagyobb, ak\u00e1r 500 mg k\u00f6r\u00fcli adagot is volt, hogy kimutattak. Ezt a mennyis\u00e9get p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/rutin-kapszula-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151<\/a> form\u00e1j\u00e1ban is beveheted. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5,12,19]&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 hajdina?<\/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\"><center>100 g<\/center><\/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\">353 kcal\/ 1478 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/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\">3,5 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><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\">Hogyan illessz\u00fck be a hajdin\u00e1t az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elk\u00e9sz\u00edt\u00e9s el\u0151tt a hajdin\u00e1t \u00f6bl\u00edtsd le foly\u00f3 v\u00edzzel. Ezut\u00e1n eld\u00f6ntheted, hogy felforralod, vagy forr\u00f3 v\u00edzben, fed\u0151 alatt hagyod f\u0151ni.<\/li>\n\n\n\n<li>Haszn\u00e1lhatod m\u00e1s k\u00f6retek helyettes\u00edt\u00e9s\u00e9re, vagy fogyaszthatod eb\u00e9dn\u00e9l a h\u00fas mell\u00e9 is. A rizott\u00f3ban a rizst is helyettes\u00edtheted vele.<\/li>\n\n\n\n<li>A hajdina felhaszn\u00e1lhat\u00f3 \u00e9des k\u00e1sa alapjak\u00e9nt, vagy levest\u00e9szta helyett is p\u00e9ld\u00e1ul.<\/li>\n\n\n\n<li>Kipr\u00f3b\u00e1lhatod vele p\u00e9ld\u00e1ul a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-isteni-vegan-palacsinta-hajdinabol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">palacsinta<\/a>k\u00e9sz\u00edt\u00e9st is.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59932,105781,105817,108862\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Koles\"><\/span>4. K\u00f6les<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>k\u00f6les<\/strong> egy nyers alapanyag, amelyet a <strong>k\u00f6lesszemek megh\u00e1moz\u00e1s\u00e1val \u00e1ll\u00edtanak el\u0151. <\/strong>A modern vil\u00e1gban nem t\u00fal gyakori, ami nagy k\u00e1r, mert <strong>semleges<\/strong> \u00edz\u0171, \u00e9s sok receptben felhaszn\u00e1lhat\u00f3. A legt\u00f6bb embernek \u00e9rdemes volna beiktatnia az \u00e9trendj\u00e9be, mivel ez a gabonaf\u00e9le sz\u00e1mos <strong>eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel j\u00e1r<\/strong>. Ezek egyik p\u00e9ld\u00e1ul az <strong>antioxid\u00e1ns hat\u00e1sa <\/strong>vagy a&nbsp;<strong>v\u00e9rcukorszintre<\/strong> gyakorolt hat\u00e1sa. Ezeket az el\u0151ny\u00f6ket a liszt\u00e9rz\u00e9kenyek vagy glut\u00e9nallergi\u00e1sok is \u00e9rt\u00e9kelhetik, mivel a k\u00f6les <strong>term\u00e9szet\u00e9n\u00e9l fogva glut\u00e9nmentes<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00f6bbf\u00e9le k\u00f6les van, \u00e9s mindegyiknek kicsit m\u00e1s a t\u00e1panyagtartalma. A <strong>poliszacharidok<\/strong> ar\u00e1nya azonban&nbsp;\u00e1ltal\u00e1ban a&nbsp;<strong>63 \u00e9s 70 g\/100 g<\/strong> k\u00f6z\u00f6tt mozog. A rosttartalom is meglehet\u0151sen magas, nagyj\u00e1b\u00f3l <strong>9 g\/100 g<\/strong>. <strong> Oldhat\u00f3 rosttartalm\u00e1nak <\/strong>k\u00f6sz\u00f6nhet\u0151en hozz\u00e1j\u00e1rulhat a <strong>telts\u00e9g\u00e9rzet<\/strong> fokoz\u00e1s\u00e1hoz, \u00e9s \u00edgy p\u00e9ld\u00e1ul a <strong>fogy\u00e1shoz<\/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 k\u00f6les?<\/h3>\n\n\n\n<p>A k\u00f6les \u00e1tlagosan <strong>12 g \/ 100 g feh\u00e9rj\u00e9t <\/strong>tartalmaz, ami valamivel magasabb a legt\u00f6bb gabonaf\u00e9l\u00e9hez k\u00e9pest (melyek feh\u00e9rjetartalma \u00e1ltal\u00e1ban 10 g \/ 100 g k\u00f6r\u00fcl van). <strong>Foszfor-<\/strong>, <a href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" aria-label=\"kalcium- (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcium-<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\"cinktartalma (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinktartalma<\/a> is magas. Mindezek az \u00e1sv\u00e1nyi anyagok sz\u00fcks\u00e9gesek a <strong>csontok eg\u00e9szs\u00e9g\u00e9hez<\/strong>. Ez a gabona k\u00fcl\u00f6nb\u00f6z\u0151 bioakt\u00edv vegy\u00fcleteket is tartalmaz, p\u00e9ld\u00e1ul <strong>fenolos vegy\u00fcleteket <\/strong>vagy&nbsp;<strong>ferulinsavat<\/strong>, amelyek <strong>antioxid\u00e1ns hat\u00e1s\u00faak<\/strong>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[7,19]<\/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 k\u00f6les?<\/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\"><center>100 g<\/center><\/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\">364 kcal \/ 1529 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 g<\/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><\/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\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 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\">Hogyan \u00e9p\u00edts\u00fck be a b\u00faz\u00e1t az \u00e9trendbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az eddig eml\u00edtett \u00f6sszes t\u00f6bbi \u00e9lelmiszerhez hasonl\u00f3an lehet haszn\u00e1lni. El\u0151nye, hogy j\u00f3l illik mind <strong>\u00e9des,<\/strong>&nbsp;mind&nbsp;<strong>s\u00f3s \u00e9telekhez<\/strong>.<\/li>\n\n\n\n<li>K\u00e9sz\u00edthetsz \u00e9des vagy s\u00f3s <strong>k\u00f6lesk\u00e1s\u00e1t<\/strong>.<\/li>\n\n\n\n<li>A rizshez hasonl\u00f3an rizott\u00f3ban vagy rizspudingban is felhaszn\u00e1lhat\u00f3.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg\" alt=\"A k\u00f6les \u00e9s a sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425223\" style=\"width:843px;height:563px\" title=\"A k\u00f6les \u00e9s a sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1464509179-2048x1367.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_Burgonya\"><\/span>5. Burgonya<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>L\u00e9tezik alul\u00e9rt\u00e9keltebb sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9tel a burgony\u00e1n\u00e1l? Sokan m\u00e9g mindig \u00fagy gondolj\u00e1k, hogy ki kell iktatni az \u00e9trendb\u0151l. Valamilyen okn\u00e1l fogva az a felfog\u00e1s uralkodik, hogy a burgonya egy sz\u00e9nhidr\u00e1tbomba, amely rengeteg energi\u00e1t tartalmaz. De ez pont az <strong>ellent\u00e9te<\/strong> a val\u00f3s\u00e1gnak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A burgonya egy z\u00f6lds\u00e9g, \u00e9s \u00e1tlagosan csak <strong>16 g \/ 100 g<\/strong> sz\u00e9nhidr\u00e1tot tartalmaz. A rizshez k\u00e9pest p\u00e9ld\u00e1ul csak <strong>egy\u00f6t\u00f6de<\/strong> a sz\u00e9nhidr\u00e1ttartalma. A gyakorlatban ez azt jelenti, hogy <strong>100 g feh\u00e9r rizs<\/strong> (nyersen) ugyanannyi sz\u00e9nhidr\u00e1tot tartalmaz, mint <strong>490 g burgonya<\/strong> (nyersen). Az ilyen alacsony sz\u00e9nhidr\u00e1ttartalom miatt nagyszer\u0171 seg\u00edts\u00e9g a <strong>fogy\u00e1sban<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u00f6bbi sz\u00e9nhidr\u00e1tban gazdag \u00e9lelmiszert\u0151l elt\u00e9r\u0151en azonban kiss\u00e9 <strong>magasabb a glik\u00e9mi\u00e1s indexe (GI)<\/strong>. Ez azt jelenti, hogy \u00e9tkez\u00e9s ut\u00e1n gyorsabban emeli a <strong>v\u00e9rcukorszintet<\/strong>&nbsp;(glik\u00e9mi\u00e1t).&nbsp;De aggodalomra semmi ok, mert a burgonya alacsony sz\u00e9nhidr\u00e1ttartalma (az \u00fagynevezett alacsony&nbsp;<strong>glik\u00e9mi\u00e1s terhel\u00e9s<\/strong>) cs\u00f6kkenti ezt a hat\u00e1st. Ezenk\u00edv\u00fcl a burgonya GI-e cs\u00f6kkenthet\u0151 m\u00e1s t\u00e1panyagok, nevezetesen feh\u00e9rje, zs\u00edr vagy rost hozz\u00e1ad\u00e1s\u00e1val, p\u00e9ld\u00e1ul m\u00e1s z\u00f6lds\u00e9gek form\u00e1j\u00e1ban. <strong>Az elk\u00e9sz\u00edt\u00e9s m\u00f3dja<\/strong> is szerepet j\u00e1tszik (pl. a m\u00e9lyh\u0171t\u00f6tt s\u00fcltkrumplinak magasabb a GI-e, mint a f\u0151tt burgony\u00e1nak). V\u00e9g\u00fcl is a burgony\u00e1t <strong>egy teljes \u00e9rt\u00e9k\u0171 \u00e9tkez\u00e9s r\u00e9szek\u00e9nt<\/strong> m\u00e9g a cukorbetegek vagy a cs\u00f6kkent gl\u00fck\u00f3ztoleranci\u00e1j\u00fa emberek is fogyaszthatj\u00e1k, akiknek kifejezetten ellen\u0151rz\u00e9s alatt kell tartaniuk a v\u00e9rcukorszintj\u00fcket. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a burgonya?<\/h3>\n\n\n\n<p>A burgonya j\u00f3 <strong>k\u00e1lium- <\/strong>\u00e9s <strong>C-vitaminforr\u00e1s. <\/strong>A C-vitaminra nemcsak az<strong> immunrendszer<\/strong> megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez, az eg\u00e9szs\u00e9ges <strong>csontokhoz<\/strong>, <strong>porcokhoz <\/strong>\u00e9s <strong>b\u0151rh\u00f6z<\/strong> van sz\u00fcks\u00e9g. A k\u00e1lium pedig az<strong> idegi jelek<\/strong>megfelel\u0151 tov\u00e1bb\u00edt\u00e1s\u00e1hoz&nbsp;vagy a&nbsp;<strong>norm\u00e1l v\u00e9rnyom\u00e1s<\/strong> fenntart\u00e1s\u00e1hoz fontos. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 burgonya?<\/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\"><center>100 g<\/center><\/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\">76 kcal \/ 319 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 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\">0,01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 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\">Hogyan \u00e9p\u00edts\u00fck be a burgony\u00e1t az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nem kell ragaszkodni az egyszer\u0171 f\u0151tt burgony\u00e1hoz h\u00fassal vagy burgonyap\u00fcr\u00e9hez hallal. A burgony\u00e1b\u00f3l valami k\u00fcl\u00f6nlegeset is var\u00e1zsolhatsz, p\u00e9ld\u00e1ul egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mezes-citromos-sult-csirke-burgonyaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u00e9rdekes p\u00e1ccal<\/a>&nbsp;\u00e9s egy \u00faj szintre emelheted az \u00e9telt.<\/li>\n\n\n\n<li>A burgony\u00e1t megs\u00fctheted, haszn\u00e1lhatod levesek s\u0171r\u00edt\u00e9s\u00e9re, vagy k\u00fcl\u00f6nb\u00f6z\u0151 kroketteket vagy s\u00f3s s\u00fctem\u00e9nyeket k\u00e9sz\u00edthetsz bel\u0151le.<\/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\/03\/iStock-533834007-1124x749.jpg\" alt=\"A burgonya \u00e9s a sz\u00e9nhidr\u00e1tokok\" class=\"wp-image-425238\" style=\"width:843px;height:562px\" title=\"A burgonya \u00e9s a sz\u00e9nhidr\u00e1tokok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-533834007-2048x1365.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_Edesburgonya\"><\/span>6. \u00c9desburgonya<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Akiknek eleg\u00fck van abb\u00f3l, hogy \u00e1lland\u00f3an klasszikus burgony\u00e1t esznek, sz\u00ednes <strong>\u00e9desburgony\u00e1val<\/strong> v\u00e1ltozatosabb\u00e1 tehetik \u00e9tlapjukat. \u00c9s nem csak a legn\u00e9pszer\u0171bb narancss\u00e1rg\u00e1val. Vannak <strong>s\u00e1rga<\/strong>, <strong>lila<\/strong>&nbsp;vagy&nbsp;<strong>r\u00f3zsasz\u00edn\u0171 fajt\u00e1k<\/strong> is. A klasszikus burgony\u00e1hoz hasonl\u00f3an az \u00e9desburgonya is <strong>z\u00f6lds\u00e9gnek<\/strong> min\u0151s\u00fcl, \u00edgy energia\u00e9rt\u00e9ke is hasonl\u00f3an alacsony.&nbsp;K\u00f6r\u00fclbel\u00fcl&nbsp;<strong>80 kcal\/100 g<\/strong>. Kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 poliszacharidokat tartalmaz: kb. <strong>17 g\/100 g<\/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 az \u00e9desburgonya?<\/h3>\n\n\n\n<p>A z\u00f6lds\u00e9gek jellemz\u0151en nem tartalmaznak sok feh\u00e9rj\u00e9t, \u00e9s ez igaz az \u00e9desburgony\u00e1ra is. Azonban egy nagyon speci\u00e1lis<strong> feh\u00e9rjet\u00edpust<\/strong> tartalmaz. Az \u00fagynevezett <strong>sporamin<\/strong> egy olyan feh\u00e9rje, amely seg\u00edt az \u00e9desburgony\u00e1nak a mechanikai s\u00e9r\u00fcl\u00e9sek ut\u00e1ni \u201egy\u00f3gy\u00edt\u00e1sban\u201d, \u00e9s <strong>antioxid\u00e1ns<\/strong> hat\u00e1ssal van az emberre. Ugyanakkor a t\u00f6bbi sz\u00ednes z\u00f6lds\u00e9ghez hasonl\u00f3an az \u00e9desburgonya b\u00e9ta-karotinban is gazdag. Nemcsak nagyszer\u0171 antioxid\u00e1ns hat\u00e1sa van, hanem A-vitamint is termel a szervezetben, ami fontos az immunrendszer t\u00e1mogat\u00e1s\u00e1hoz. Az \u00e9desburgonya <strong>C-vitamin-<\/strong>,&nbsp;<strong>k\u00e1lium-<\/strong>&nbsp;\u00e9s&nbsp;<strong>vasforr\u00e1s<\/strong> is. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10,14,19]<\/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 az \u00e9desburgonya?<\/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\"><center>100 g<\/center><\/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\">81 kcal \/ 340 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/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\">Hogyan \u00e9p\u00edts\u00fck be az \u00e9desburgony\u00e1t az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pr\u00f3b\u00e1ld ki a m\u00e1s z\u00f6lds\u00e9gf\u00e9l\u00e9kkel egy\u00fctt feldarabolni \u00e9s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-zoldsegek-turos-martogatossal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">s\u00fclt chipset<\/a> k\u00e9sz\u00edteni bel\u0151le.<\/li>\n\n\n\n<li>Ugyan\u00fagy haszn\u00e1lhatod, mint a klasszikus burgony\u00e1t &#8211; k\u00f6retk\u00e9nt, levesekben stb.<\/li>\n\n\n\n<li>Haszn\u00e1ld ki, hogy \u00e9des, \u00e9s k\u00e9sz\u00edts bel\u0151le finom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokolades-narancsos-edesburgonya-mousse\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">csokol\u00e1d\u00e9kr\u00e9met<\/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\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg\" alt=\"Az \u00e9desburgonya \u00e9s a sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425254\" style=\"width:843px;height:562px\" title=\"Az \u00e9desburgonya \u00e9s a sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/zeleninove-hranolky-GYMBEAM-18-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Rizs\"><\/span>7. Rizs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az agyad automatikusan a r\u00f6vid szem\u0171 feh\u00e9r <a href=\"https:\/\/gymbeam.hu\/rizs\" target=\"_blank\" aria-label=\"rizsre (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rizsre<\/a> gondolt, amit \u00e1ltal\u00e1ban a csirke mell\u00e9 szokt\u00e1l enni? Nagyon n\u00e9pszer\u0171, de nem kell ragaszkodni hozz\u00e1. B\u00e1rmelyiket fogyaszthatod a <strong>sz\u00e1mtalanf\u00e9le rizs<\/strong>&nbsp;k\u00f6z\u00fcl.<\/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\">A h\u00e1ntolt feh\u00e9r rizs mellett a k\u00f6vetkez\u0151 t\u00edpusok is l\u00e9teznek:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>term\u00e9szetes<\/strong> rizs <strong>barna rizs<\/strong> n\u00e9ven kaphat\u00f3 a boltokban. A h\u00e1ntolt feh\u00e9rrel ellent\u00e9tben rajta van a szemek fels\u0151 h\u00e9ja, \u00e9s \u00edgy sok t\u00e1panyag marad meg benne.<\/li>\n\n\n\n<li>Az <strong>el\u0151f\u0151z\u00f6tt<\/strong> rizst egy speci\u00e1lis m\u00f3dszerrel dolgozz\u00e1k fel, amelynek sor\u00e1n a h\u00e9jb\u00f3l a t\u00e1panyagok a rizsszem belsej\u00e9be jutnak. A h\u00e9j elt\u00e1vol\u00edt\u00e1sa ut\u00e1n t\u00f6bb t\u00e1panyagot tart meg, mint a klasszikus feh\u00e9r rizs.<\/li>\n\n\n\n<li>Ha hallott\u00e1l m\u00e1r az <strong>arborio<\/strong> rizsr\u0151l, akkor bizony\u00e1ra az olasz konyh\u00e1val kapcsolatban, ahol rizott\u00f3hoz haszn\u00e1lj\u00e1k. J\u00f3 p\u00e9ld\u00e1ul rizspudinghoz is.<\/li>\n\n\n\n<li>A <strong>v\u00f6r\u00f6s<\/strong> rizs enyh\u00e9n di\u00f3s \u00edz\u0171, \u00e9s a Himal\u00e1ja hegys\u00e9gb\u0151l sz\u00e1rmazik.<\/li>\n\n\n\n<li>A <strong>j\u00e1zmin<\/strong> rizs ragad\u00f3s \u00e1llag\u00fa, \u00e9s gyakran haszn\u00e1lj\u00e1k az \u00e1zsiai konyh\u00e1ban, \u00e1ltal\u00e1ban valamilyen m\u00e1rt\u00e1ssal t\u00e1lalj\u00e1k az \u00e9telekhez.<\/li>\n\n\n\n<li>A <strong>basmati<\/strong>&nbsp;rizst egyedi \u00edz \u00e9s gyors elk\u00e9sz\u00edthet\u0151s\u00e9g jellemzi, \u00e9s els\u0151sorban az indiai konyh\u00e1ban haszn\u00e1lj\u00e1k.<\/li>\n\n\n\n<li>A <strong>vadrizs<\/strong> (m\u00e1s n\u00e9ven <strong>indiai<\/strong> rizs) \u00c9szak-Amerik\u00e1b\u00f3l sz\u00e1rmazik, \u00e9s az egyik legt\u00e1pl\u00e1l\u00f3bb rizsfajta.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mindenfajta rizs els\u0151sorban <strong>poliszacharidok<\/strong> forr\u00e1sa, mivel nagyj\u00e1b\u00f3l <strong>70-80 g\/100 g<\/strong> -ot tartalmaznak. Az egy\u00e9b t\u00e1panyagok ar\u00e1ny\u00e1ban azonban k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l. Nagy a k\u00fcl\u00f6nbs\u00e9g p\u00e9ld\u00e1ul a <strong>rosttartalomban<\/strong>. A feh\u00e9r rizs <strong>kevesebb mint 2 g\/100 g<\/strong> rostot tartalmaz, mivel a rostokkal teli szemcseh\u00e9jat elt\u00e1vol\u00edtj\u00e1k r\u00f3la. Azok a teljes ki\u0151rl\u00e9s\u0171 v\u00e1ltozatok eset\u00e9ben viszont, melyeken megmarad a h\u00e9j (pl. <strong>barna rizs <\/strong>vagy <strong>vadrizs<\/strong>) <strong>magasabb, mint 3,5 g \/ 100 g,<\/strong>&nbsp;de lehet ak\u00e1r&nbsp;<strong>6 g \/ 100 g<\/strong> is.<\/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\/03\/iStock-1266238916-1124x749.jpg\" alt=\"A rizs \u00e9s a sz\u00e9nhidr\u00e1tokok\" class=\"wp-image-425275\" style=\"width:843px;height:562px\" title=\"A rizs \u00e9s a sz\u00e9nhidr\u00e1tokok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1266238916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a rizs?<\/h3>\n\n\n\n<p>A feh\u00e9r rizs term\u00e9szetes m\u00f3don kev\u00e9s vitamint, \u00e1sv\u00e1nyi anyagot \u00e9s egy\u00e9b bioakt\u00edv vegy\u00fcleteket tartalmaz. A barna rizs \u00e9s m\u00e1s teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k azonban j\u00f3 <strong>folsav<\/strong>&nbsp;\u00e9s m\u00e1s&nbsp;<strong>B-vitaminok<\/strong> forr\u00e1sa. Ilyen p\u00e9ld\u00e1ul a <strong>tiamin <\/strong>(B1-vitamin), amely a sz\u00edv \u00e9s az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9ges. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">K\u00f6r\u00fclbel\u00fcl mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a rizs?<\/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>Feh\u00e9r rizs<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Barna rizs<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Basmati Natural<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vadrizs<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">El\u0151f\u0151z\u00f6tt rizs<\/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\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal \/ 1478 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal \/ 1470 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">362 kcal \/ 1520 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">357 kcal \/ 1500 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 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\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/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><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 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\">Hogyan \u00e9p\u00edts\u00fck be a rizst az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A legegyszer\u0171bb, ha \u00fagy haszn\u00e1ljuk, ahogyan mindannyian ismerj\u00fck, klasszikus h\u00fasok k\u00f6retek\u00e9nt. Ha v\u00e1ltogatod n\u00e9ha a rizs t\u00edpus\u00e1t, m\u00e9g ez az egyszer\u0171 k\u00f6ret is lehet friss \u00e9s \u00e9rdekes.<\/li>\n\n\n\n<li>Ha azonban szeretn\u00e9l egy kis sz\u00ednt vinni az \u00e9teleidbe, akkor elk\u00e9sz\u00edtheted az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kurkumas-kokusztejes-csirke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">indiai konyha \u00e1ltal inspir\u00e1lt<\/a> \u00e9telekben is.<\/li>\n\n\n\n<li>\u00c9dess\u00e9get is lehet k\u00e9sz\u00edteni rizsb\u0151l, p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-145-kalorias-rizskasa-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">h\u00e1zi rizspuding<\/a> form\u00e1j\u00e1ban.<\/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\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg\" alt=\"Rizs az \u00e9trendben\" class=\"wp-image-425293\" style=\"width:843px;height:562px\" title=\"Rizs az \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/kuracia-zmes-s-kurkumou-a-kokosovym-mliekom-gymbeam-11-2048x1365.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_Teljes_kiorlesu_kenyer\"><\/span>8. Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cdgy igaz, a p\u00e9k\u00e1ruk is&nbsp;<strong>az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s r\u00e9sz\u00e9t k\u00e9pezik. <\/strong>Ezek is <strong>komplex sz\u00e9nhidr\u00e1t- <\/strong><strong>\u00e9s rostforr\u00e1st <\/strong>jelentenek, ak\u00e1rcsak a&nbsp;<strong>m\u00e1s gabonaf\u00e9l\u00e9k, <\/strong>\u00e9s ugyanolyan pozit\u00edv hat\u00e1ssal lehetnek a szervezetre. Rendk\u00edv\u00fcl hasznosak <strong>az \u00e9hs\u00e9g lek\u00fczd\u00e9s\u00e9re \u00e9s a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9nek kiv\u00e1lt\u00e1s\u00e1ra. <\/strong>Egy rozsos keny\u00e9rrel k\u00e9sz\u00fclt toj\u00e1sr\u00e1ntotta jobban \u00e9s hosszabb ideig tart, mint a feh\u00e9r keny\u00e9r n\u00e9lk\u00fcl vagy feh\u00e9r keny\u00e9rrel elfogyasztott r\u00e1ntotta. Ha azonban a keny\u00e9r minden el\u0151ny\u00e9t ki szeretn\u00e9d haszn\u00e1lni, tudnod kell, <strong>hogyan v\u00e1laszd ki a megfelel\u0151t<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>poliszacharidokon<\/strong>&nbsp;\u00e9s egy kis mennyis\u00e9g\u0171 feh\u00e9rj\u00e9n \u00e9s zs\u00edron k\u00edv\u00fcl a&nbsp;<strong>feh\u00e9r&nbsp;b\u00fazalisztb\u0151l<\/strong> k\u00e9sz\u00fclt keny\u00e9r nem tartalmaz semmilyen m\u00e1s fontos anyagot, csak\u00fagy, mint a t\u00f6bbi finom\u00edtott sz\u00e9nhidr\u00e1tforr\u00e1s. <strong>A teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r<\/strong>&nbsp;azonban&nbsp;<strong>rostot<\/strong>,&nbsp;<strong>\u00e1sv\u00e1nyi anyagokat<\/strong>,<strong> vitaminokat<\/strong> \u00e9s egy\u00e9b bioakt\u00edv vegy\u00fcleteket is tartalmaz. Ezek a vegy\u00fcletek f\u0151k\u00e9nt a <strong>gabonaszemek h\u00e9j\u00e1ban<\/strong> tal\u00e1lhat\u00f3k, amelyeket a feh\u00e9r b\u00fazaliszt el\u0151\u00e1ll\u00edt\u00e1sa sor\u00e1n elt\u00e1vol\u00edtanak, a <strong>teljes ki\u0151rl\u00e9s\u0171 lisztben viszont megmaradnak.&nbsp;<\/strong>Ez\u00e9rt jobb a teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1t v\u00e1lasztani.<\/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\/03\/iStock-905970680-1124x749.jpg\" alt=\"A p\u00e9k\u00e1ruk \u00e9s a sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425308\" style=\"width:843px;height:562px\" title=\"A p\u00e9k\u00e1ruk \u00e9s a sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-905970680-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Hogyan v\u00e1lasszunk megfelel\u0151 kenyeret?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>\u201eteljes ki\u0151rl\u00e9s\u0171\u201d<\/strong> megjel\u00f6l\u00e9s\u0171 p\u00e9k\u00e1rukat keresd.<\/li>\n\n\n\n<li>A <strong>\u201emagvas\u201d<\/strong>,&nbsp;<strong>\u201esokmagvas\u201d<\/strong>,&nbsp;<strong>\u201e7-magvas\u201d<\/strong> stb. megjel\u00f6l\u00e9s f\u0151leg <strong>feh\u00e9r b\u00fazalisztb\u0151l <\/strong>k\u00e9sz\u00fclt term\u00e9keket takar, \u00e9s a s\u00f6t\u00e9tebb sz\u00ednt k\u00e9s\u0151bb adj\u00e1k hozz\u00e1 a sz\u00ednez\u0151anyagokkal, p\u00e9ld\u00e1ul a karamellel. Ilyen p\u00e9k\u00e1r\u00fa p\u00e9ld\u00e1ul a n\u00e9pszer\u0171 sokmagvas vagy t\u00f6bbmagvas zsemle.<\/li>\n\n\n\n<li>A <strong>rozskeny\u00e9r<\/strong> is nagyon j\u00f3 v\u00e1laszt\u00e1s. Ha a t\u00f6m\u00e9ny rozskeny\u00e9r t\u00fal sok, a<strong>&nbsp;rozs-b\u00faza<\/strong> kever\u00e9k j\u00f3 kompromisszum lehet (\u00e9s mivel a rozs szerepel el\u00f6l, a keny\u00e9rben nagyobb ar\u00e1nyban kell lennie, mint a b\u00faz\u00e1nak).<\/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\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaz a teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r?<\/h3>\n\n\n\n<p>M\u00e1s teljes ki\u0151rl\u00e9s\u0171 term\u00e9kekhez hasonl\u00f3an a teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r is gazdag <strong>B-vitaminokban<\/strong>,&nbsp;<strong>magn\u00e9ziumban<\/strong>,&nbsp;<strong>cinkben<\/strong> \u00e9s m\u00e1s t\u00e1panyagokban.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a keny\u00e9r?<\/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>Feh\u00e9r b\u00fazalisztb\u0151l k\u00e9sz\u00fclt keny\u00e9r (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r (100 g)<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Rozskeny\u00e9r (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\">253 kcal \/ 1063 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">242 kcal \/ 1014 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">241 kcal \/ 1012 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">37 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,5 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\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Keny\u00e9r az \u00e9trendben\" class=\"wp-image-425325\" style=\"width:843px;height:563px\" title=\"Keny\u00e9r az \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" 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_Teszta_kuszkusz_bulgur\"><\/span>9. T\u00e9szta, kuszkusz, bulgur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A keny\u00e9rhez vagy a rizshez hasonl\u00f3an, itt is v\u00e1laszthatsz <strong>feh\u00e9r b\u00fazalisztb\u0151l<\/strong>&nbsp;k\u00e9sz\u00fclt klasszikust vagy&nbsp;<strong>egy teljes ki\u0151rl\u00e9s\u0171 v\u00e1ltozatot<\/strong>. Mindegyik hasonl\u00f3 mennyis\u00e9g\u0171 sz\u00e9nhidr\u00e1tot biztos\u00edt, nagyj\u00e1b\u00f3l <strong>65-75 g\/100 g<\/strong>, de k\u00fcl\u00f6nb\u00f6znek a&nbsp;<strong>rost<\/strong>&nbsp;\u00e9s a&nbsp;<strong>mikrot\u00e1panyagok<\/strong> tartalomban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A feh\u00e9r b\u00fazalisztb\u0151l k\u00e9sz\u00fclt <a href=\"https:\/\/gymbeam.hu\/tesztak\" target=\"_blank\" aria-label=\"t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e9szta<\/a> k\u00f6r\u00fclbel\u00fcl 3 g rostot tartalmaz \/ 100 g, m\u00edg a teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta ak\u00e1r <strong>h\u00e1romszor ennyit<\/strong>, nagyj\u00e1b\u00f3l&nbsp;<strong>9 g \/ 100 g<\/strong>.<\/li>\n\n\n\n<li>Az <strong>\u00e1lgabonaf\u00e9l\u00e9kn\u0151l<\/strong>&nbsp;vagy a&nbsp;<strong><a href=\"https:\/\/gymbeam.hu\/bio-lentil-pasta-fusilli-vanavita.html\" target=\"_blank\" aria-label=\"h\u00fcvelyesekb\u0151l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyesekb\u0151l<\/a><\/strong> k\u00e9sz\u00fclt t\u00e9szt\u00e1t szint\u00e9n \u00e9rdemes kipr\u00f3b\u00e1lni. Nemcsak rosttartalmukban, hanem vitaminokban \u00e9s egy\u00e9b bioakt\u00edv vegy\u00fcletekben is k\u00fcl\u00f6nb\u00f6znek.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kuszkusz\/\" class=\"ek-link\">kuszkusz <\/a>klasszikus feh\u00e9r \u00e9s <a aria-label=\"teljes ki\u0151rl\u00e9s\u0171 (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-kuszkusz-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">teljes ki\u0151rl\u00e9s\u0171<\/a> v\u00e1ltozatban is kaphat\u00f3. <strong>A teljes ki\u0151rl\u00e9s\u0171 <\/strong>a m\u00e1r eml\u00edtett okok miatt <strong>t\u00e1pl\u00e1l\u00f3bb <\/strong>, \u00e9s el\u0151nye, hogy az \u00edze nagyon hasonl\u00edt a hagyom\u00e1nyoshoz.<\/li>\n\n\n\n<li>A bulgur a&nbsp;<strong>teljes ki\u0151rl\u00e9s\u0171 b\u00fazadara \u0151rl\u00e9s\u00e9vel<\/strong> k\u00e9sz\u00fcl. Mivel a gabona egyetlen r\u00e9sz\u00e9t sem t\u00e1vol\u00edtj\u00e1k el, ez az \u00e9tel meg\u0151rzi az \u00f6sszes \u00e1sv\u00e1nyi anyagot \u00e9s vitamint, valamint a rostokat.<\/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 ezek az \u00e9lelmiszerek?<\/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;\">Klasszikus toj\u00e1smentes b\u00faz\u00e1b\u00f3l k\u00e9sz\u00fclt t\u00e9szta (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Teljes ki\u0151rl\u00e9s\u0171 t\u00e9szta (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Bulgur (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Kuszkusz (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Teljes ki\u0151rl\u00e9s\u0171 kuszkusz (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\">358 kcal \/ 1504 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">356 kcal \/ 1495 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">338 kcal \/ 1420 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">359 kcal \/ 1508 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">333 kcal \/ 1399 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">71,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">63 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/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><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 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\">1,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 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\">Hogyan illeszthetj\u00fck be ezeket az alapanyagokat az \u00e9trend\u00fcnkbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mindegyiket haszn\u00e1lhatod \u00fagy, ahogy m\u00e1s alapanyagokat is &#8211; a f\u0151\u00e9telhez k\u00f6retk\u00e9nt. K\u00e9sz\u00edthetsz p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-csirkes-teszta-spenottal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">kr\u00e9mes csirk\u00e9s t\u00e9szt\u00e1t spen\u00f3ttal<\/a>.<\/li>\n\n\n\n<li>Vagy megk\u00f3stolhatod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csirkes-cukkinis-sult-teszta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00fctve<\/a>. <\/li>\n\n\n\n<li>\u00c9desen is elk\u00e9sz\u00edthet\u0151, p\u00e9ld\u00e1ul mint ez a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-almas-turos-kuszkusz-puding-reggelire\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">s\u00fclt kuszkuszpuding<\/a>.<\/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\u00e9d k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e9szt\u00e1kkal v\u00e1ltozatosabb\u00e1 tenni az \u00e9tkez\u00e9sed, olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mivel-helyettesitheto-a-feher-lisztbol-keszult-teszta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Mivel helyettes\u00edthet\u0151 a feh\u00e9r lisztb\u0151l k\u00e9sz\u00fclt t\u00e9szta?<\/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\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg\" alt=\"Kuszkusz az \u00e9trendben\" class=\"wp-image-425340\" style=\"width:843px;height:562px\" title=\"Kuszkusz az \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/KUSKUS-kasa-Gymbeam-7-2048x1365.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_Huvelyesek\"><\/span>10. H\u00fcvelyesek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyesek<\/a> sokoldal\u00fa \u00e9lelmiszerek, amelyek <strong>\u00f6sszetett sz\u00e9nhidr\u00e1tokat<\/strong>, <strong>feh\u00e9rj\u00e9t<\/strong>, <strong>rostot <\/strong>\u00e9s sz\u00e1mos <strong>mikrot\u00e1panyagot<\/strong> tartalmaznak. Bizonyos \u00e9rtelemben gyakran figyelmen k\u00edv\u00fcl hagyott szuper\u00e9lelmiszerek. Az egyes t\u00edpusok t\u00e1panyagtartalma n\u00e9mileg elt\u00e9r egym\u00e1st\u00f3l, de a sz\u00e9nhidr\u00e1tok mennyis\u00e9ge \u00e1ltal\u00e1ban <strong>30-50 g\/100 g<\/strong> k\u00f6z\u00f6tt mozog.&nbsp;Amiben minden h\u00fcvelyes kiemelkedik, az a&nbsp;<strong>rosttartalom<\/strong>. K\u00f6r\u00fclbel\u00fcl <strong>15-30 g\/100 g<\/strong> mennyis\u00e9gben tal\u00e1lhat\u00f3 benn\u00fck. P\u00e9ld\u00e1ul egy 50 g-os adag <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/voroslencse\/\" class=\"ek-link\">v\u00f6r\u00f6s lencse<\/a> k\u00f6nnyen 15 g rostot biztos\u00edt, ami a napi aj\u00e1nlott mennyis\u00e9g fel\u00e9t teszi ki.<\/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 tartalmaznak a h\u00fcvelyesek?<\/h3>\n\n\n\n<p>Annak ellen\u00e9re, hogy a h\u00fcvelyesek n\u00f6v\u00e9nyi eredet\u0171ek, j\u00f3 <strong>feh\u00e9rjeforr\u00e1snak<\/strong> sz\u00e1m\u00edtanak. B\u00e1r <strong>nem olyan&nbsp;<\/strong><strong>teljes \u00e9rt\u00e9k\u0171ek,<\/strong> mint az \u00e1llati forr\u00e1sok (n\u00e9h\u00e1ny esszenci\u00e1lis aminosavb\u00f3l nem tartalmazz\u00e1k az optim\u00e1lis mennyis\u00e9get), de k\u00f6zel \u00e1llnak hozz\u00e1juk. Ha azonban <strong>gabonaf\u00e9l\u00e9kkel,<\/strong> <strong>h\u00fassal<\/strong> vagy m\u00e1s <strong>\u00e1llati eredet\u0171 \u00e9lelmiszerrel<\/strong> eg\u00e9sz\u00edted ki, akkor nincs mi\u00e9rt agg\u00f3dni, mert az esszenci\u00e1lis aminosavak bevitele kiegyens\u00falyozottabb lesz.<\/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 tartalmaznak a h\u00fcvelyesek?<\/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>Barna lencse<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>V\u00f6r\u00f6s lencse<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csicseriborso\/\" class=\"ek-link\">Csicseribors\u00f3<\/a><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Bors\u00f3<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>V\u00f6r\u00f6s vesebab<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Mungo Bab<\/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\">319 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">295 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">366 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">332 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">314 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">327 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/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\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 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><\/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\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 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\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 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\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/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><\/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\">Hogyan \u00e9p\u00edts\u00fck be a h\u00fcvelyeseket az \u00e9trendbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00e9sz\u00edthetsz bel\u0151l\u00fck egyszer\u0171 \u00e9s \u00edzletes&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-lencseleves\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">levest<\/a>. <\/li>\n\n\n\n<li>Dobd fel az \u00e9teleid egy \u00faj, h\u00fcvelyesekb\u0151l k\u00e9sz\u00fclt <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)\">kr\u00e9mmel<\/a>.<\/li>\n\n\n\n<li>Hozz\u00e1adhatod egyszer\u0171en egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-cezarsalata-ropogos-csicseriborsoval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sal\u00e1t\u00e1hoz<\/a>, vagy k\u00e9sz\u00edthetsz bel\u0151l\u00fck h\u00fasmentes \u00e9telt, ahol <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-csicseriborso-paprikas\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">a h\u00fast h\u00fcvelyesekkel helyettes\u00edted<\/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\/03\/IMG_0338-1124x749.jpg\" alt=\"A csicseribors\u00f3 \u00e9s a sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425361\" style=\"width:843px;height:562px\" title=\"A csicseribors\u00f3 \u00e9s a sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_0338-2048x1365.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_Muzli\"><\/span>11. M\u00fczli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/gabonapelyhek-kasak-es-muzlik\" target=\"_blank\" aria-label=\"m\u00fczli (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00fczli<\/a> kifejez\u00e9s sz\u00e1mtalan term\u00e9ket takar. Ez az \u00e9lelmiszercsoport a <strong>k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa pelyhek kever\u00e9k\u00e9t\u0151l<\/strong>&nbsp;a&nbsp;<strong>s\u00fclt m\u00fczlikig<\/strong> mindent tartalmaz, amelyek t\u00e1panyagprofilja n\u00e9ha k\u00f6zelebb \u00e1ll egyes \u00e9dess\u00e9gek\u00e9hez. Mindegyik idetartoz\u00f3 term\u00e9k <strong>\u00f6sszetett sz\u00e9nhidr\u00e1tforr\u00e1s,<\/strong> de sok k\u00f6z\u00fcl\u00fck nagy mennyis\u00e9g\u0171&nbsp;<strong>cukrot \u00e9s zs\u00edrt<\/strong> is tartalmaz. Ez\u00e9rt ezek olyan \u00e9lelmiszerek, amelyeknek nem kellene rendszeresen szerepelni\u00fck az \u00e9trendben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De, ha j\u00f3l v\u00e1lasztasz, a m\u00fczli <strong>rendszeres \u00e9s eg\u00e9szs\u00e9ges r\u00e9sze lehet az \u00e9trendednek<\/strong>. A megfelel\u0151 v\u00e1laszt\u00e1ssal nemcsak a <strong>laktat\u00f3<\/strong> \u00f6sszetett sz\u00e9nhidr\u00e1tok, hanem a <strong>rostok<\/strong>, <strong>vitaminok<\/strong> \u00e9s egy\u00e9b t\u00e1panyagok j\u00f3 forr\u00e1sa is lehet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan v\u00e1lasszuk ki a megfelel\u0151 m\u00fczlit?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El\u0151sz\u00f6r is, mindig olvasd el az&nbsp;<strong>\u00e9lelmiszercsomagol\u00e1son tal\u00e1lhat\u00f3 c\u00edmk\u00e9ket<\/strong>.<\/li>\n\n\n\n<li>Olvasd el a kiv\u00e1lasztott m\u00fczli&nbsp;<strong>\u00f6sszetev\u0151inek list\u00e1j\u00e1t<\/strong>. Az \u00f6r\u00f6k aranyszab\u00e1ly szerint \u201emin\u00e9l r\u00f6videbb, ann\u00e1l jobb\u201d.<\/li>\n\n\n\n<li><strong>Keresd a teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1t<\/strong> az \u00f6sszetev\u0151k list\u00e1j\u00e1nak elej\u00e9n. Lehet ez p\u00e9ld\u00e1ul zab, hajdinaliszt, teljes ki\u0151rl\u00e9s\u0171 liszt stb. Min\u00e9l magasabb az eml\u00edtett \u00f6sszetev\u0151k ar\u00e1nya, ann\u00e1l jobb.<\/li>\n\n\n\n<li>Olyanokat v\u00e1lassz, amelyek nem tartalmaznak <strong>hozz\u00e1adott cukrot<\/strong>. Ha ragaszkodsz az \u00e9des\u00edtett m\u00fczlihez, legal\u00e1bb azokat v\u00e1laszd, amelyekn\u00e9l nem ezzel kezd\u0151dik a lista.<\/li>\n\n\n\n<li>Olvasd el a&nbsp;<strong>t\u00e1p\u00e9rt\u00e9kt\u00e1bl\u00e1zatot is. <\/strong>A c\u00e9l az, hogy a term\u00e9k a&nbsp;<strong>lehet\u0151 legkevesebb cukrot tartalmazza, \u00e9s legal\u00e1bb 5 g\/100 g rost<\/strong> legyen benne.<\/li>\n\n\n\n<li>A<strong> s\u00fclt m\u00fczliket<\/strong> p\u00e9ld\u00e1ul \u00e9rdemes lenne elker\u00fclni \u00fagy, ahogy van. Az \u00f6sszetev\u0151k elolvas\u00e1sa ut\u00e1n, megl\u00e1tod, hogy a legt\u00f6bb esetben tele vannak hozz\u00e1adott cukorral \u00e9s zs\u00edrral.<\/li>\n\n\n\n<li>A legjobb v\u00e1laszt\u00e1s a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa pelyhekb\u0151l, illetve hozz\u00e1adott di\u00f3f\u00e9l\u00e9kkel vagy aszalt gy\u00fcm\u00f6lcs\u00f6kkel k\u00e9sz\u00fclt<strong>&nbsp;m\u00fczli.<\/strong>&nbsp;<\/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 tartalmaz a m\u00fczli?<\/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;\">Egyszer\u0171 sima m\u00fczli magvakkal<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Egyszer\u0171 s\u00fclt m\u00fczli magvakkal<\/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\">424 kcal \/ 1781 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">448 kcal \/ 1882 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l cukor<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 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\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 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><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan \u00e9p\u00edts\u00fck be a m\u00fczlit az \u00e9trendbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha gyors reggelire vagy uzsonn\u00e1ra van sz\u00fcks\u00e9ged, nincs is egyszer\u0171bb, mint a m\u00fczlit joghurtba \u00f6nteni, \u00e9s egy kis gy\u00fcm\u00f6lccsel \u00e9s <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\"magvakkal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magvakkal<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" aria-label=\"mogyor\u00f3vajjal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mogyor\u00f3vajjal<\/a> egy\u00fctt elfogyasztani.<\/li>\n\n\n\n<li>A joghurtot helyettes\u00edtheted <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3val<\/a>, skyrrel vagy savany\u00fas\u00e1ggal, ami sz\u00e1mos m\u00e1s lehet\u0151s\u00e9get k\u00edn\u00e1l ennek az egyszer\u0171 \u00e9telnek a fogyaszt\u00e1s\u00e1ra.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg\" alt=\"M\u00fczli az \u00e9trendben\" class=\"wp-image-425376\" title=\"M\u00fczli az \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8312-2048x1365.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=\"12_Gyumolcsok\"><\/span>12. Gy\u00fcm\u00f6lcs\u00f6k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az el\u0151z\u0151 \u00e9lelmiszerekkel ellent\u00e9tben a gy\u00fcm\u00f6lcs\u00f6kben f\u0151k\u00e9nt&nbsp;<strong>egyszer\u0171 sz\u00e9nhidr\u00e1tok<\/strong> vannak, m\u00edg&nbsp;<strong>poliszacharidokb\u00f3l csak minim\u00e1lis mennyis\u00e9get<\/strong> tartalmaznak. 100 g <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/alma\/\" class=\"ek-link\">alma <\/a>p\u00e9ld\u00e1ul 12 g sz\u00e9nhidr\u00e1tot tartalmaz, amelyb\u0151l 11 g cukor, ami azt jelenti, hogy a teljes ki\u0151rl\u00e9s\u0171 t\u00e9szt\u00e1hoz vagy a h\u00fcvelyesekhez k\u00e9pest nem annyira laktat\u00f3. Ugyanakkor <strong>gyorsabban em\u00e9szt\u0151dik<\/strong>, \u00e9s nagyobb v\u00e9rcukorszint-ingadoz\u00e1st (glik\u00e9mia) okozhat az \u00f6sszetett sz\u00e9nhidr\u00e1tokat tartalmaz\u00f3 \u00e9lelmiszerekhez k\u00e9pest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez azonban nem jelenti azt, hogy a gy\u00fcm\u00f6lcs\u00f6k nem tartoznak az \u00e9trend\u00fcnkbe. \u00c9ppen ellenkez\u0151leg, sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00fck van, p\u00e9ld\u00e1ul a rosttartalom, \u00e9s sz\u00e1mos tanulm\u00e1ny arr\u00f3l sz\u00e1mol be, hogy fogyaszt\u00e1suk \u00f6sszef\u00fcgg p\u00e9ld\u00e1ul az <strong>alacsonyabb testt\u00f6meggel<\/strong>, az <strong>alacsonyabb energiabevitellel<\/strong> vagy a cs\u00f6kkenthetik a <strong>sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem szabad korl\u00e1tlan mennyis\u00e9g\u0171 gy\u00fcm\u00f6lcs\u00f6t fogyasztani. Tartsd be az aj\u00e1nl\u00e1sokat, \u00e9s egy\u00e9l naponta <strong>nagyj\u00e1b\u00f3l k\u00e9t adagot<\/strong> (egy adag egy mar\u00e9knyi mennyis\u00e9g\u0171), \u00e9s ne agg\u00f3dj, hogy t\u00falz\u00e1sba viszed a cukor mennyis\u00e9g\u00e9t. Ezenk\u00edv\u00fcl mindig jobb, ha a gy\u00fcm\u00f6lcs\u00f6kben tal\u00e1lhat\u00f3 term\u00e9szetes cukorral k\u00e9nyezteted magad, mert \u00edgy rosttal \u00e9s m\u00e1s t\u00e1panyagokkal egy\u00fctt kapod meg. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/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=\"731\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg\" alt=\"A gy\u00fcm\u00f6lcs\u00f6k \u00e9s a sz\u00e9nhidr\u00e1tok\" class=\"wp-image-425391\" style=\"width:843px;height:548px\" title=\"A gy\u00fcm\u00f6lcs\u00f6k \u00e9s a sz\u00e9nhidr\u00e1tok\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1124x731.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-400x260.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-1536x999.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1153381717-kopie-2048x1332.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Milyen egy\u00e9b t\u00e1panyagokat tartalmaznak a gy\u00fcm\u00f6lcs\u00f6k?<\/h3>\n\n\n\n<p>A gy\u00fcm\u00f6lcs\u00f6kb\u0151l hi\u00e1nyoznak az \u00f6sszetett sz\u00e9nhidr\u00e1tok, a feh\u00e9rj\u00e9k \u00e9s a zs\u00edrok, de <strong>\u00e1sv\u00e1nyi anyag-<\/strong>, <strong>vitamintartalmuk <\/strong>\u00e9s egy\u00e9b bioakt\u00edv vegy\u00fcletek k\u00e1rp\u00f3tolnak ez\u00e9rt. Mindegyik gy\u00fcm\u00f6lcs m\u00e1s-m\u00e1s t\u00e1panyagtartalommal rendelkezik, ez\u00e9rt ide\u00e1lis, ha min\u00e9l <strong>t\u00f6bb fajta<\/strong> szerepel az \u00e9trendben. A bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k \u00e9s a kivi p\u00e9ld\u00e1ul j\u00f3 <strong>C-vitaminforr\u00e1s.&nbsp;<\/strong>A ban\u00e1n, a s\u00e1rgabarack \u00e9s az \u0151szibarack&nbsp;<strong>k\u00e1liumban<\/strong> gazdag. A gy\u00fcm\u00f6lcs rosttartalma nagyj\u00e1b\u00f3l <strong>1-7 g\/100 g, <\/strong>k\u00f6z\u00f6tt mozog az <strong>oldhat\u00f3<\/strong>&nbsp;\u00e9s a&nbsp;<strong>oldhatatlan<\/strong> rostt\u00edpusok egyar\u00e1nt jelen vannak \u00e9s kombin\u00e1l\u00f3dnak. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,17]<\/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\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaznak az egyes gy\u00fcm\u00f6lcs\u00f6k?<\/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;\">Alma<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Ban\u00e1n<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Narancs<\/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\">53 kcal \/ 223 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 kcal \/ 390 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 kcal \/ 206 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1tok<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,26 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,9 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\">0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 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\">Hogyan \u00e9p\u00edts\u00fck be a gy\u00fcm\u00f6lcs\u00f6ket az \u00e9trendbe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha m\u00e1r unod, hogy minden nassol\u00e1skor nyers alm\u00e1t ropogtatsz, tedd bele zabk\u00e1s\u00e1ba, joghurtba, vagy pr\u00f3b\u00e1ld ki a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-bundas-almakarikak-turokremmel\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">bund\u00e1s almakarik\u00e1k<\/a> receptj\u00e9t.<\/li>\n\n\n\n<li>Gy\u00fcm\u00f6lcs\u00f6kb\u0151l desszertet is k\u00e9sz\u00edthetsz, p\u00e9ld\u00e1ul ezt az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/?attachment_id=236354\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u00edzletes r\u00e9test<\/a>&nbsp;vagy a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-banankenyer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">ban\u00e1nkenyeret<\/a>.<\/li>\n\n\n\n<li>Eg\u00e9szs\u00e9gesebb&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-keszitesu-epres-bananos-fagylalt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fagylalt<\/a> is k\u00e9sz\u00edthet\u0151 bel\u0151l\u00fck, vagy tedd <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-keszitsunk-egeszseges-es-taplalo-smoothie-t-lepesrol-lepesre\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">turmixba<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bbi \u00e9rdekes t\u00e9nyeket olvashatsz a gy\u00fcm\u00f6lcs\u00f6kr\u0151l ebben a cikkben: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Gy\u00fcm\u00f6lcs\u00f6k: h\u00e1ny kal\u00f3ri\u00e1t, milyen vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat tartalmaznak?<\/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\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg\" alt=\"Gy\u00fcm\u00f6lcs\u00f6k az \u00e9trendben\" class=\"wp-image-425406\" style=\"width:843px;height:562px\" title=\"Gy\u00fcm\u00f6lcs\u00f6k az \u00e9trendben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Jablka-v-cesticku-GYMBEAM-10-2048x1365.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=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A sz\u00e9nhidr\u00e1tok minden eg\u00e9szs\u00e9ges \u00e9trendbe beletartoznak.&nbsp;Szervezet\u00fcnknek sz\u00fcks\u00e9ge van r\u00e1juk a&nbsp;<strong>megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez<\/strong>. Ezenk\u00edv\u00fcl a magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9lelmiszerek sz\u00e1mos olyan t\u00e1panyagot is tartalmaznak, amelyek m\u00e1s \u00e9lelmiszercsoportokban nincsenek jelen. P\u00e9ld\u00e1ul a h\u00fasban vagy m\u00e1s \u00e1llati eredet\u0171 \u00e9lelmiszerekben nem tal\u00e1lsz <strong>rostot<\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban minden magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9lelmiszer <strong>m\u00e1s \u00e9s m\u00e1s,<\/strong>&nbsp;ez\u00e9rt \u00e9rdemes tudni, <strong>hogyan kell helyesen v\u00e1lasztani<\/strong>. Szerencs\u00e9re, a cikk\u00fcnk elolvas\u00e1sa ut\u00e1n tiszt\u00e1bban k\u00e9pet kapt\u00e1l err\u0151l a t\u00e9m\u00e1r\u00f3l, \u00e9s m\u00e1r tudod, hogy milyen \u00e9lelmiszerekhez \u00e9rdemes ny\u00falni. Sz\u00f3val, te milyen \u00faj \u00e9teleket pr\u00f3b\u00e1lsz ki legk\u00f6zelebb, amikor f\u0151z\u00f6l?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha hasznosnak tal\u00e1ltad ezt a cikket, ne tartsd meg magadnak, oszd meg ismer\u0151seiddel \u00e9s a csal\u00e1doddal is.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGabon\u00e1k \u00e9s gabonapelyhek\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\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tH\u00fcvelyesek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00d3ri\u00e1si hiba lenne kiiktatni a sz\u00e9nhidr\u00e1tokat az \u00e9trendb\u0151l. Megfosztan\u00e1d magad att\u00f3l a sok eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyt\u0151l, ami ezekkel az \u00e9lelmiszerekkel j\u00e1r. R\u00e1ad\u00e1sul egy rak\u00e1s remek lehet\u0151s\u00e9get is elvesz\u00edten\u00e9l, amivel m\u00e9g \u00e9lvezetesebb\u00e9 teheted az \u00e9leted! Ez\u00e9rt ne t\u00f6r\u00f6ld el a sz\u00e9nhidr\u00e1tot, ink\u00e1bb tanuld meg, hogyan v\u00e1laszthatod ki a megfelel\u0151t.<\/p>\n","protected":false},"author":156,"featured_media":425117,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6672,7356,6840,7248],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-427577","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-makrotapanyagok","11":"tag-szenhidratok","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>12 eg\u00e9szs\u00e9ges, magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9tel, amelyeket be\u00e9p\u00edthetsz az \u00e9trendedbe - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sz\u00e9nhidr\u00e1tok az \u00e9lelmiszerekben. Hogyan v\u00e1lasszuk ki a legjobb komplex sz\u00e9nhidr\u00e1tforr\u00e1sokat, amelyek laktat\u00f3ak, \u00e9s rostot, \u00e9rt\u00e9kes vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat is biztos\u00edtanak?\" \/>\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\/12-egeszseges-magas-szenhidrattartalmu-etel-amelyeket-beepithetsz-az-etrendedbe\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 eg\u00e9szs\u00e9ges, magas sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9tel, amelyeket be\u00e9p\u00edthetsz az \u00e9trendedbe - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Sz\u00e9nhidr\u00e1tok az \u00e9lelmiszerekben. 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