{"id":429554,"date":"2023-04-05T11:39:47","date_gmt":"2023-04-05T09:39:47","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=429554"},"modified":"2023-11-15T15:23:54","modified_gmt":"2023-11-15T14:23:54","slug":"gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/","title":{"rendered":"Gy\u00f6t\u00f6r az \u00e9hs\u00e9g, mik\u00f6zben s\u00falyt pr\u00f3b\u00e1lsz leadni? Ez a 11 alacsony kal\u00f3riatartalm\u00fa, m\u00e9gis laktat\u00f3 \u00e9tel seg\u00edthet"},"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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#Mi_szukseges_a_sulyveszteshez\" title=\"Mi sz\u00fcks\u00e9ges a s\u00falyveszt\u00e9shez?\">Mi sz\u00fcks\u00e9ges a s\u00falyveszt\u00e9shez?<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#Milyen_eteleket_fogyasszunk_ha_sulyt_probalunk_leadni\" title=\"Milyen \u00e9teleket fogyasszunk, ha s\u00falyt pr\u00f3b\u00e1lunk leadni?\">Milyen \u00e9teleket fogyasszunk, ha s\u00falyt pr\u00f3b\u00e1lunk leadni?<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#Melyek_azok_az_alacsony_kaloriatartalmu_etelek_amik_megis_laktatoak\" title=\"Melyek azok az alacsony kal\u00f3riatartalm\u00fa \u00e9telek, amik m\u00e9gis laktat\u00f3ak?\">Melyek azok az alacsony kal\u00f3riatartalm\u00fa \u00e9telek, amik m\u00e9gis laktat\u00f3ak?<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#1_Alacsony_zsirtartalmu_turo_quark\" title=\"1. Alacsony zs\u00edrtartalm\u00fa t\u00far\u00f3 (quark)\">1. Alacsony zs\u00edrtartalm\u00fa t\u00far\u00f3 (quark)<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#2_Skyr\" title=\"2. Skyr\">2. Skyr<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#3_Gorog_joghurt\" title=\"3. G\u00f6r\u00f6g joghurt\">3. G\u00f6r\u00f6g joghurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#4_Tonhal\" title=\"4. Tonhal\">4. Tonhal<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#5_Tokehal\" title=\"5. T\u0151kehal\">5. T\u0151kehal<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#6_Burgonya\" title=\"6. Burgonya\">6. Burgonya<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#7_Cukkini\" title=\"7. Cukkini\">7. Cukkini<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#8_Levesek\" title=\"8. Levesek\">8. Levesek<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#9_Zoldsegsalatak\" title=\"9. Z\u00f6lds\u00e9gsal\u00e1t\u00e1k\">9. Z\u00f6lds\u00e9gsal\u00e1t\u00e1k<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#10_Gorogdinnye\" title=\"10. G\u00f6r\u00f6gdinnye\">10. G\u00f6r\u00f6gdinnye<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#11_Bogyok\" title=\"11. Bogy\u00f3k\">11. Bogy\u00f3k<\/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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#Milyen_eteleknek_lehetne_meg_helye_a_listan\" title=\"Milyen \u00e9teleknek lehetne m\u00e9g helye a list\u00e1n?\">Milyen \u00e9teleknek lehetne m\u00e9g helye a list\u00e1n?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.hu\/blog\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/#Mit_erdemes_eszben_tartanod\" title=\"Mit \u00e9rdemes \u00e9szben tartanod?\">Mit \u00e9rdemes \u00e9szben tartanod?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>L\u00e9tezik b\u00e1rmi, ami ideges\u00edt\u0151bb, mint egy keservesen <strong>korg\u00f3 gyomor<\/strong>? Az \u00e9hs\u00e9g teljesen t\u00f6nkreteheti a napodat, az ellene val\u00f3 k\u00fczdelem pedig m\u00e9g nehezebb\u00e9 v\u00e1lhat, ha \u00e9pp <strong>s\u00falyt pr\u00f3b\u00e1lsz leadni.<\/strong> Szerencs\u00e9re am\u00edg tartod a kal\u00f3riadeficitet, nem kell emiatt agg\u00f3dnod \u2013 ha <strong>a megfelel\u0151 \u00e9teleket v\u00e1lasztod<\/strong>, j\u00f3llakhatsz, mik\u00f6zben a cs\u00f6kkentett energiabevitelt is biztos\u00edthatod. Mai cikk\u00fcnkben ezekr\u0151l az \u00e9telekr\u0151l tudhatsz meg t\u00f6bbet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_szukseges_a_sulyveszteshez\"><\/span>Mi sz\u00fcks\u00e9ges a s\u00falyveszt\u00e9shez?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Minden sikeres s\u00falyveszt\u00e9s t\u00f6rt\u00e9net\u00e9nek sarokk\u00f6ve a <a href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kal\u00f3riadeficit<\/strong><\/a>. A testzs\u00edr el\u00e9get\u00e9s\u00e9nek \u00e9s a tests\u00faly cs\u00f6kkent\u00e9s\u00e9nek alapfelt\u00e9tele, hogy <strong>a bevitt energia mennyis\u00e9g\u00e9nek tart\u00f3san alacsonyabbnak kell lennie, mint a felhaszn\u00e1lt energia mennyis\u00e9ge<\/strong>, a test\u00fcnk ugyanis csak ekkor fog a <strong>tartal\u00e9kaib\u00f3l<\/strong> energi\u00e1t kinyerni. Ha szeretn\u00e9d megtudni, mi a sz\u00e1modra javasolt energiabevitel, <a href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">online kalkul\u00e1torunk<\/a> seg\u00edthet kider\u00edteni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r kezdetben a feladat egyszer\u0171nek t\u0171nhet, a folyamatot megnehez\u00edtheti az <strong>\u00e9hs\u00e9g<\/strong> vagy az <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-cselezhetjuk-ki-az-edesseg-utani-vagyunkat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9dess\u00e9g ut\u00e1ni v\u00e1gyakoz\u00e1s<\/a>. Ezek a probl\u00e9m\u00e1k a leggyakoribb okai, ami\u00e9rt az emberek feladj\u00e1k a karcs\u00fabb testalkatr\u00f3l \u00e9s a s\u00falyveszt\u00e9sr\u0151l sz\u0151tt \u00e1lmaikat. A j\u00f3 h\u00edr, hogy ezek a neh\u00e9zs\u00e9gek megel\u0151zhet\u0151k, de legal\u00e1bbis enyh\u00edthet\u0151k, ha betartod az al\u00e1bbi alapelveket:<\/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>Gondoskodj \u00e9trended <strong>rendszeress\u00e9g\u00e9r\u0151l<\/strong>.<\/li>\n\n\n\n<li>Biztos\u00edtsd, hogy el\u00e9g <a href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9hez<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/rost-elelmiszer-elonyok-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rosthoz<\/a> jutsz.<\/li>\n\n\n\n<li>Ne hanyagold el a <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-hat-a-tul-keves-vizfogyasztas-az-egeszsegunkre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folyad\u00e9kbevitelt<\/a>.<\/li>\n\n\n\n<li>Oda kell figyelned a <strong>stresszkezel\u00e9sre,<\/strong> valamint <strong>az alv\u00e1sod min\u0151s\u00e9g\u00e9re \u00e9s mennyis\u00e9g\u00e9re<\/strong> is. Nem hi\u00e1ba tartj\u00e1k az alv\u00e1st a leghat\u00e9konyabb <a href=\"https:\/\/gymbeam.hu\/blog\/alvas-a-leghatekonyabb-energiafokozo-es-zsiregeto\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zs\u00edr\u00e9get\u0151nek<\/a>.<\/li>\n\n\n\n<li>Az is fontos, hogy megtanulj <strong>odafigyelni a tested jelz\u00e9seire<\/strong>, \u00e9s megfelel\u0151en reag\u00e1lni az \u00e9hs\u00e9g \u00e9s a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9re. Ha <strong>lassan eszel<\/strong>, <strong>az \u00e9telre koncentr\u00e1lsz<\/strong>, \u00e9s <strong>minden falatot j\u00f3l megr\u00e1gsz<\/strong>, az seg\u00edthet elker\u00fclni a t\u00falev\u00e9st, \u00e9s befejezni az \u00e9tkez\u00e9st, amikor k\u00f6r\u00fclbel\u00fcl 80%-ban eltelt\u00e9l, ami az ide\u00e1lis \u00e1llapot.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni arr\u00f3l, hogy mire kell figyelned, ha s\u00falyt akarsz leadni, \u00e9s hogy hogyan is csin\u00e1ld, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-a-konnyebb-fogyashoz-es-hogy-konnyebben-formaba-lendulj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 tipp a k\u00f6nnyebb fogy\u00e1shoz \u00e9s hogy k\u00f6nnyebben form\u00e1ba lend\u00fclj<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"Mit egy\u00fcnk, ha s\u00falyt akarunk leadni?\" class=\"wp-image-426549\" style=\"width:843px;height:563px\" title=\"Mit egy\u00fcnk, ha s\u00falyt akarunk leadni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_eteleket_fogyasszunk_ha_sulyt_probalunk_leadni\"><\/span>Milyen \u00e9teleket fogyasszunk, ha s\u00falyt pr\u00f3b\u00e1lunk leadni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>megfelel\u0151 alv\u00e1s<\/strong> \u00e9s az \u00e9trendben tartott <strong>rendszeress\u00e9g<\/strong> a siker alapvet\u0151 pill\u00e9rei k\u00f6z\u00e9 tartoznak. Arra is oda kell azonban figyelned, hogy <strong>a megfelel\u0151 \u00e9teleket v\u00e1laszd ki<\/strong>, amikkel elker\u00fclheted a kor\u00e1bban m\u00e1r eml\u00edtett \u00e9hs\u00e9g \u00e9s az \u00e9dess\u00e9gek ut\u00e1ni kellemetlen s\u00f3v\u00e1rg\u00e1s kialakul\u00e1s\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A c\u00e9l, hogy rendszeresen fogyassz olyan \u00e9teleket, amik seg\u00edts\u00e9g\u00e9vel <strong>\u00e9szszer\u0171en \u00e9s \u00e9lvezhet\u0151 m\u00f3don ehetsz<\/strong>, mik\u00f6zben hozz\u00e1j\u00e1rulnak ahhoz is, hogy <strong>fenntartsd a kal\u00f3riadeficitet<\/strong>. \u00c1ltal\u00e1noss\u00e1gban ezeknek az \u00e9lelmiszereknek viszonylag <strong>alacsony az energiatartalma<\/strong>, ugyanakkor <strong>nagy a mennyis\u00e9ge<\/strong>. M\u00e1s szavakkal, <strong>alacsony az energias\u0171r\u0171s\u00e9g\u00fck<\/strong>. K\u00f6z\u00f6s ism\u00e9rv\u00fck, hogy <strong>sok vizet, <a href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostot<\/a> \u00e9s feh\u00e9rj\u00e9t<\/strong>, ugyanakkor <strong>kev\u00e9s zs\u00edrt tartalmaznak<\/strong>. Emellett \u00e1ltal\u00e1ban <strong>mikrot\u00e1panyagokban<\/strong> (\u00e1sv\u00e1nyi anyagokban, vitaminokban stb.) gazdagok, ez\u00e9rt a <strong>magas t\u00e1panyags\u0171r\u0171s\u00e9g\u0171<\/strong> \u00e9telek k\u00f6z\u00e9 tartoznak.[20]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasonl\u00edtsunk \u00f6ssze a p\u00e9lda kedv\u00e9\u00e9rt <strong>100 g tejcsokit<\/strong> \u00e9s <strong>100 g m\u00e1ln\u00e1t<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00edg a csokol\u00e1d\u00e9 k\u00f6r\u00fclbel\u00fcl <strong>530 kal\u00f3ri\u00e1t<\/strong> tartalmaz, ugyanolyan mennyis\u00e9g\u0171 <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/malna\/\" class=\"ek-link\">m\u00e1lna<\/a> mind\u00f6ssze k\u00f6r\u00fclbel\u00fcl <strong>46-ot<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A csokol\u00e1d\u00e9nak sokkal magasabb az energias\u0171r\u0171s\u00e9ge<\/strong> a m\u00e1ln\u00e1hoz k\u00e9pest, hiszen ugyanolyan mennyis\u00e9g ak\u00e1r 484 kal\u00f3ri\u00e1val is t\u00f6bbet tartalmazhat. Emellett szinte egy\u00e1ltal\u00e1n nem l\u00e1t el vitaminokkal \u00e9s \u00e1sv\u00e1nyi anyagokkal, \u00edgy azt mondhatjuk, hogy <strong>alacsony a t\u00e1panyags\u0171r\u0171s\u00e9ge<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez nem igaz a m\u00e1ln\u00e1ra, ami <strong>mikrot\u00e1panyagokban<\/strong> \u00e9s <strong>rostokban<\/strong> gazdag. <strong>Magas a t\u00e1panyags\u0171r\u0171s\u00e9ge<\/strong>, \u00e9s mivel kev\u00e9s energi\u00e1t tartalmaz (46 kcal\/100 g),&nbsp;<strong>alacsony az energias\u0171r\u0171s\u00e9ge<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem feledkezhetsz meg azonban arr\u00f3l, hogy m\u00e9g fogy\u00f3k\u00fara idej\u00e9n <strong>sem szabad kiz\u00e1r\u00f3lag alacsony energias\u0171r\u0171s\u00e9g\u0171 \u00e9teleket v\u00e1lasztanod<\/strong>. Az \u00e9trended rendszeres \u00f6sszetev\u0151i k\u00f6z\u00e9 kell tartozniuk, amelyek ell\u00e1tnak fontos t\u00e1panyagokkal, \u00e9s hat\u00e9konyan laktatnak, az <strong>eg\u00e9szs\u00e9ges \u00e9trendben<\/strong> azonban, m\u00e9g ha s\u00falyveszt\u00e9st is c\u00e9loz, helye van a <strong>t\u00f6bb energi\u00e1t tartalmaz\u00f3<\/strong>, t\u00e1panyagokban gazdag \u00e9teleknek is (j\u00f3 p\u00e9lda a k\u00fcl\u00f6nf\u00e9le <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264798\/\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/a>, valamint az eg\u00e9szs\u00e9ges zs\u00edrok m\u00e1s forr\u00e1sai). Ez\u00e9rt fontos mindenki sz\u00e1m\u00e1ra egy\u00e9nileg meghat\u00e1rozni a megfelel\u0151 ar\u00e1nyokat.&nbsp;[20]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha seg\u00edts\u00e9gre van sz\u00fcks\u00e9ged a megfelel\u0151 \u00e9trend \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1ban, remek \u00f6tleteket tal\u00e1lhatsz <a href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Milyen az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s \u00e9s hogyan tanuljunk meg eg\u00e9szs\u00e9gesen \u00e9tkezni?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben.<\/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\/IMG_8275-1124x749.jpg\" alt=\"Melyek a leglaktat\u00f3bb \u00e9telek?\" class=\"wp-image-426564\" style=\"width:843px;height:562px\" title=\"Melyek a leglaktat\u00f3bb \u00e9telek?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Honnan tudhatjuk, hogy melyik \u00e9telek laktatnak a legjobban?<\/h3>\n\n\n\n<p>Vannak olyan mutat\u00f3k, amelyek seg\u00edtenek meghat\u00e1rozni, mennyire laktat\u00f3ak egyes \u00e9telek, \u00e9s mennyire t\u00f6ltik meg az \u00fcres gyomrot. Ezeket t\u00f6bbek k\u00f6z\u00f6tt az al\u00e1bbi m\u00e9r\u0151sz\u00e1mok veszik figyelembe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>j\u00f3llakotts\u00e1g-indexet<\/strong>&nbsp;(%-os \u00e9rt\u00e9kben megadva) egy tanulm\u00e1ny alapj\u00e1n hozt\u00e1k l\u00e9tre, amely azt vizsg\u00e1lta, hogy egyes \u00e9telek mennyire tel\u00edtett\u00e9k el a r\u00e9sztvev\u0151ket. A feh\u00e9r b\u00fazalisztb\u0151l k\u00e9sz\u00fclt keny\u00e9r (100%-os j\u00f3llakotts\u00e1gi index) volt a referencia, amelyhez a t\u00f6bbi \u00e9telt hason\u00edtott\u00e1k. Min\u00e9l magasabb a kapott mutat\u00f3, ann\u00e1l laktat\u00f3bb az adott t\u00e1pl\u00e1l\u00e9k. A kutat\u00e1sok meg\u00e1llap\u00edtott\u00e1k, hogy a <strong>legnagyobb s\u00faly\u00fa<\/strong> \u00e9telek a legink\u00e1bb laktat\u00f3ak \u00e9s kiad\u00f3sak. Ezek alapj\u00e1n az az aj\u00e1nl\u00e1s sz\u00fcletett, hogy di\u00e9ta idej\u00e9n a <strong>legnagyobb lehets\u00e9ges t\u00f6meg\u0171<\/strong> \u00e9s <strong>legkisebb lehets\u00e9ges kal\u00f3riatartalm\u00fa<\/strong> \u00e9teleket kell v\u00e1lasztani.&nbsp;Ezek az \u00e9telek a kor\u00e1bban eml\u00edtett <strong>alacsony energias\u0171r\u0171s\u00e9g\u0171<\/strong> \u00e9telek, amelyeknek nagy a mennyis\u00e9ge, de kev\u00e9s kal\u00f3ri\u00e1t tartalmaznak.&nbsp;[18]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">N\u00e9h\u00e1ny \u00e9tel j\u00f3llakotts\u00e1g-indexe<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u00c9tel<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">J\u00f3llakotts\u00e1g-index<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhal<\/td><td class=\"has-text-align-center\" data-align=\"center\">225%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0151kehal<\/td><td class=\"has-text-align-center\" data-align=\"center\">225%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">F\u0151tt kurmpli<\/td><td class=\"has-text-align-center\" data-align=\"center\">323%<\/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<ul class=\"wp-block-list\">\n<li><strong>A j\u00f3llakotts\u00e1g-mutat\u00f3<\/strong> m\u00e1s krit\u00e9riumokat is figyelembe vesz, mivel id\u0151vel kider\u00fclt, hogy az energias\u0171r\u0171s\u00e9g \u00f6nmag\u00e1ban nem el\u00e9g, hogy meghat\u00e1rozhat\u00f3 legyen az \u00e9telek laktat\u00f3k\u00e9pess\u00e9ge. Az \u00e9tel saj\u00e1t t\u00f6mege mellett ez a mutat\u00f3 figyelembe veszi annak <strong>t\u00e1panyagtartalm\u00e1t<\/strong> is.&nbsp;Egy \u00e9tel j\u00f3llakotts\u00e1g-mutat\u00f3j\u00e1nak \u00e9rt\u00e9k\u00e9t olyan egyenlettel lehet meghat\u00e1rozni, ami figyelembe veszi a <strong>feh\u00e9rje-,<\/strong> a <strong>rost-,<\/strong> valamint a <strong>zs\u00edrtartalmat.<\/strong> A mutat\u00f3 \u00e9rt\u00e9ke 0-5 k\u00f6z\u00f6tti lehet, ahol <strong>a magasabb \u00e9rt\u00e9k a laktat\u00f3bb \u00e9telt jel\u00f6li<\/strong>. A g\u00f6r\u00f6gdinny\u00e9nek p\u00e9ld\u00e1ul 4,5 a j\u00f3llakotts\u00e1g-mutat\u00f3ja, m\u00edg a vajnak, ami k\u00f6r\u00fclbel\u00fcl 80%-ban zs\u00edrb\u00f3l \u00e1ll, mind\u00f6ssze 0,5.&nbsp;[18]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">N\u00e9h\u00e1ny \u00e9tel j\u00f3llakotts\u00e1g-mutat\u00f3ja<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">\u00c9tel<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">J\u00f3llakotts\u00e1g-mutat\u00f3<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">G\u00f6r\u00f6gdinnye<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">G\u00f6r\u00f6g joghurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hal<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">F\u0151tt kurmpli<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cukkini<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,2*<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<p>*a rendelkez\u00e9sre \u00e1ll\u00f3 adatokon alapul\u00f3 \u00e9rt\u00e9k<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Alacsony kal\u00f3riatartalm\u00fa, m\u00e9gis laktat\u00f3 \u00e9telek\" class=\"wp-image-426580\" style=\"width:843px;height:563px\" title=\"Alacsony kal\u00f3riatartalm\u00fa, m\u00e9gis laktat\u00f3 \u00e9telek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Melyek_azok_az_alacsony_kaloriatartalmu_etelek_amik_megis_laktatoak\"><\/span>Melyek azok az alacsony kal\u00f3riatartalm\u00fa \u00e9telek, amik m\u00e9gis laktat\u00f3ak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Eg\u00e9sz sok olyan \u00e9tel van, aminek nagy a t\u00f6mege, alacsony a kal\u00f3ria\u00e9rt\u00e9ke, ugyanakkor rostokban \u00e9s feh\u00e9rj\u00e9ben gazdag. N\u00e9zz\u00fcnk is meg egy p\u00e1rat, \u00e9s l\u00e1ssuk, mi\u00e9rt d\u00f6ntesz j\u00f3l vel\u00fck!<\/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_Alacsony_zsirtartalmu_turo_quark\"><\/span>1. Alacsony zs\u00edrtartalm\u00fa t\u00far\u00f3 (quark)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/turo\/\" class=\"ek-link\">t\u00far\u00f3<\/a> laktat\u00f3, k\u00f6sz\u00f6nhet\u0151en els\u0151sorban magas feh\u00e9rjetartalm\u00e1nak. 100 g t\u00far\u00f3 ak\u00e1r <strong>12 g<\/strong> feh\u00e9rj\u00e9t is tartalmazhat, \u00e9s egy teljes, 250 g-os csomaggal k\u00f6nnyed\u00e9n biztos\u00edthatsz magadnak <strong>30 g feh\u00e9rj\u00e9t<\/strong>.<\/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 rendelkezik <strong>a legjobb laktat\u00f3k\u00e9pess\u00e9ggel<\/strong> a t\u00e1panyagok k\u00f6z\u00fcl, \u00edgy minden olyan harapnival\u00f3, amiben t\u00far\u00f3 tal\u00e1lhat\u00f3, garant\u00e1lja, hogy a gyomrod nem kezd hamar \u00fajra korogni az \u00e9hs\u00e9gt\u0151l. A zs\u00edros \u00e9s f\u00e9lzs\u00edros t\u00far\u00f3 is laktat, de ha ezeket v\u00e1lasztod, <strong>alacsonyabb feh\u00e9rje-<\/strong>&nbsp;(9-10 g\/100 g) \u00e9s magasabb zs\u00edrtartalommal, azaz t\u00f6bb kal\u00f3ri\u00e1val kell sz\u00e1molnod.&nbsp;[6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u00far\u00f3 j\u00f3 laktat\u00f3k\u00e9pess\u00e9g\u00e9hez a benne tal\u00e1lhat\u00f3<strong> feh\u00e9rje t\u00edpusa<\/strong> is hozz\u00e1j\u00e1rul. <strong>A tejsav\u00f3feh\u00e9rj\u00e9kkel ellent\u00e9tben a kazein lassabban, k\u00f6r\u00fclbel\u00fcl 6 g\/\u00f3ra sebess\u00e9ggel em\u00e9szt\u0151dik.<\/strong>&nbsp;Ezzel szemben a tejsav\u00f3feh\u00e9rje em\u00e9szt\u00e9si sebess\u00e9ge k\u00f6r\u00fclbel\u00fcl 10 g\/\u00f3ra. Ez azt jelenti, hogy a t\u00far\u00f3 teljes em\u00e9szt\u00e9si \u00e9s felsz\u00edv\u00f3d\u00e1si folyamata lassabb, ami a j\u00f3llakotts\u00e1g hosszabb \u00e9rz\u00e9s\u00e9t okozza. Az <a href=\"https:\/\/gymbeam.hu\/fuenight-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9jszakai feh\u00e9rj\u00e9nek<\/a> is nevezett kazein ennek is k\u00f6sz\u00f6nheti nagy n\u00e9pszer\u0171s\u00e9g\u00e9t.&nbsp;[1,6]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a t\u00far\u00f3?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zs\u00edrszeg\u00e9ny t\u00far\u00f3 (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">F\u00e9lzs\u00edros t\u00far\u00f3 (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zs\u00edros t\u00far\u00f3 (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal\/290 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal\/378 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal\/550 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/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 tal\u00e1lhatunk helyet a t\u00far\u00f3nak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha gy\u00fcm\u00f6lcs\u00f6s-<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granol\u00e1s<\/a> joghurtot k\u00e9sz\u00edtesz, adj hozz\u00e1 egy kev\u00e9s t\u00far\u00f3t is. Ezzel n\u00f6velheted az \u00e9tel feh\u00e9rjetartalm\u00e1t.<\/li>\n\n\n\n<li>T\u00far\u00f3 hozz\u00e1ad\u00e1s\u00e1val feh\u00e9rj\u00e9vel gazdag\u00edthatsz k\u00fcl\u00f6nf\u00e9le <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-makos-sajttorta\/\" class=\"ek-link\">s\u00fctem\u00e9nyeket<\/a> \u00e9s m\u00e1s <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-mezeskalacsos-desszert-befottesuvegben\/\" class=\"ek-link\">desszerteket<\/a> is.<\/li>\n\n\n\n<li>A t\u00far\u00f3, <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-keszitsunk-egeszseges-es-taplalo-smoothie-t-lepesrol-lepesre\/\" class=\"ek-link\">smoothie-k<\/a> \u00e9s k\u00fcl\u00f6nf\u00e9le shake-ek \u00edz\u00e9nek sim\u00e1bb\u00e1 t\u00e9tel\u00e9hez is nagyszer\u0171 \u00f6sszetev\u0151.<\/li>\n\n\n\n<li>Felhaszn\u00e1lhatod k\u00fcl\u00f6nf\u00e9le <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sult-zoldsegek-turos-martogatossal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1rtogat\u00f3sok<\/a> \u00e9s m\u00e1rt\u00e1sok k\u00e9sz\u00edt\u00e9s\u00e9hez is.<\/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\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Hogyan tal\u00e1lhatunk helyet a t\u00far\u00f3nak \u00e9trend\u00fcnkben?\" class=\"wp-image-426608\" style=\"width:843px;height:562px\" title=\"Hogyan tal\u00e1lhatunk helyet a t\u00far\u00f3nak \u00e9trend\u00fcnkben?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Skyr\"><\/span>2. Skyr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A skyr egy hagyom\u00e1nyos <strong>izlandi tejterm\u00e9k<\/strong>, ami \u00edz\u00e9ben, \u00e1llag\u00e1ban \u00e9s t\u00e1panyagtartalm\u00e1ban a <strong>t\u00far\u00f3hoz hasonl\u00edt<\/strong>. Az alacsony zs\u00edrtartalm\u00fa t\u00far\u00f3hoz hasonl\u00f3an <strong>100 g skyrben is k\u00f6r\u00fclbel\u00fcl 12 g feh\u00e9rje<\/strong> tal\u00e1lhat\u00f3. Annak k\u00f6sz\u00f6nhet\u0151en, hogy szinte teljesen zs\u00edrmentes, nagyon <strong>alacsony az energia\u00e9rt\u00e9ke <\/strong>\u2013 egy&nbsp;\u00e1tlagos 150 g-os csomag mind\u00f6ssze k\u00f6r\u00fclbel\u00fcl <strong>100 kal\u00f3ri\u00e1t<\/strong> tartalmaz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy skyrb\u0151l \u00e9s egy kisebb ban\u00e1nb\u00f3l k\u00e9sz\u00fclt snack <strong>el\u0171zi az \u00e9hs\u00e9get<\/strong>, ell\u00e1t <strong>feh\u00e9rj\u00e9vel<\/strong> \u00e9s rostokkal, mik\u00f6zben csak k\u00f6r\u00fclbel\u00fcl 90 kal\u00f3ri\u00e1t tartalmaz. Egy ilyen fog\u00e1s r\u00e1ad\u00e1sul rengeteg <a href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalciumot<\/a> is biztos\u00edt, hiszen a tejterm\u00e9kek ebben az \u00e1sv\u00e1nyi anyagban gazdagok. 100 g skyr k\u00f6r\u00fclbel\u00fcl 130 mg kalciumot tartalmaz, ami egy eg\u00e9szs\u00e9ges feln\u0151tt sz\u00e1m\u00e1ra <strong>javasolt napi beviteli mennyis\u00e9g k\u00f6r\u00fclbel\u00fcl egy nyolcada<\/strong>, amivel t\u00e1mogathatod csontozatod, fogaid \u00e9s \u00edz\u00fcleteid eg\u00e9szs\u00e9g\u00e9t.&nbsp;[7,16]<\/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 skyr?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 kcal\/273 kJ<\/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\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a skyrnek \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A t\u00far\u00f3hoz hasonl\u00f3 \u00e1llaga miatt haszn\u00e1lhatod helyette.<\/li>\n\n\n\n<li>T\u00f6k\u00e9letes v\u00e1laszt\u00e1s mag\u00e1ban, gy\u00fcm\u00f6lccsel \u00e9s <a href=\"https:\/\/gymbeam.hu\/zabpelyhek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabpehellyel<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/gabonapelyhek-kasak-es-muzlik\" class=\"ek-link\">m\u00fczlivel<\/a>, k\u00f6nnyed harapnival\u00f3k\u00e9nt fogyasztva.<\/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=\"29956,37858,46912,50206\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Gorog_joghurt\"><\/span>3. G\u00f6r\u00f6g joghurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00e9sz\u00edt\u00e9se sor\u00e1n alkalmazott elj\u00e1r\u00e1snak k\u00f6sz\u00f6nhet\u0151en a g\u00f6r\u00f6g joghurt magasabb (<strong>10 g\/100 g<\/strong>) feh\u00e9rjetartalommal rendelkezik, mint a hagyom\u00e1nyos nat\u00far joghurtok. Ha alacsony zs\u00edrtartalm\u00fat v\u00e1lasztasz, azoknak r\u00e1ad\u00e1sul <strong>nagyon alacsony az energia\u00e9rt\u00e9ke<\/strong> is. A sov\u00e1ny, szinte teljesen zs\u00edrmentes tejb\u0151l k\u00e9sz\u00fclt g\u00f6r\u00f6g joghurt \u00e1tlagos kal\u00f3riatartalma mind\u00f6ssze <strong>57 kcal\/100 g<\/strong>.<\/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 mellett a fentebb m\u00e1r eml\u00edtett <strong>kalciummal,<\/strong> valamint a szem \u00e9s az idegrendszer eg\u00e9szs\u00e9g\u00e9hez sz\u00fcks\u00e9ges <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/b2-vitamin-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B2-vitaminnal<\/a> (riboflavinnal) is ell\u00e1tja a szervezeted. Ha <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zabpehely\/\" class=\"ek-link\">zabpehelyhez<\/a> adod vagy <a href=\"https:\/\/gymbeam.hu\/kasak\" class=\"ek-link\">k\u00e1s\u00e1ba<\/a> kevered, <strong>feh\u00e9rj\u00e9ben, komplex sz\u00e9nhidr\u00e1tokban<\/strong> \u00e9s <strong>rostokban<\/strong> gazdag finoms\u00e1got k\u00e9sz\u00edthetsz. [16,17]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a g\u00f6r\u00f6g joghurt?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Zs\u00edrszeg\u00e9ny g\u00f6r\u00f6g joghurt (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">5% zs\u00edrtartalm\u00fa g\u00f6r\u00f6g joghurt (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a g\u00f6r\u00f6g joghurtnak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A hagyom\u00e1nyos nat\u00far joghurtot helyettes\u00edtheted g\u00f6r\u00f6g joghurttal, de \u00f6ssze is keverheted a kett\u0151t.<\/li>\n\n\n\n<li>A t\u00far\u00f3hoz hasonl\u00f3an g\u00f6r\u00f6g joghurt felhaszn\u00e1l\u00e1s\u00e1val is k\u00e9sz\u00edthetsz finom m\u00e1rtogat\u00f3st, hogy feldobd kedvenc fog\u00e1saidat.<\/li>\n\n\n\n<li>Seg\u00edts\u00e9g\u00e9vel sal\u00e1ta\u00f6ntetet is k\u00e9sz\u00edthetsz. Ha a hagyom\u00e1nyos nat\u00far joghurtot r\u00e9szben g\u00f6r\u00f6g joghurttal helyettes\u00edted, n\u00f6velheted az \u00f6ntet feh\u00e9rjetartalm\u00e1t.<\/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-1355276160-1124x749.jpg\" alt=\"G\u00f6r\u00f6g joghurt az \u00e9trend r\u00e9szek\u00e9nt\" class=\"wp-image-426625\" style=\"width:843px;height:562px\" title=\"G\u00f6r\u00f6g joghurt az \u00e9trend r\u00e9szek\u00e9nt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tonhal\"><\/span>4. Tonhal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mint minden half\u00e9le, a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/tonhal\/\" class=\"ek-link\">tonhal<\/a> is <strong>gazdag feh\u00e9rjeforr\u00e1s,<\/strong> ez\u00e1ltal k\u00e9pes kiv\u00e1ltani a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t. Egy 100 g-os tonhalsteak <strong>k\u00f6r\u00fclbel\u00fcl 25 g feh\u00e9rj\u00e9t tartalmaz<\/strong>. M\u00e1s tengeri halakkal \u00f6sszehason\u00edtva azonban van egy nagy el\u0151nye, ez pedig a <strong>kiv\u00e9telesen alacsony zs\u00edrtartalma,<\/strong> ami k\u00f6r\u00fclbel\u00fcl <strong>0,5 g\/100 g<\/strong>. Ennek k\u00f6sz\u00f6nhet\u0151en a teljes <strong>energia\u00e9rt\u00e9ke<\/strong> szint\u00e9n alacsony (kb. 103 kcal\/100 g), \u00edgy megfelel\u0151 v\u00e1laszt\u00e1s s\u00falyveszt\u00e9st c\u00e9lz\u00f3 \u00e9trend idej\u00e9n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tonhalat frissen is v\u00e1s\u00e1rolhatsz, de a <strong>tonhalkonzervekt\u0151l<\/strong> sem kell tartanod. Oda kell figyelned azonban a megfelel\u0151 konzervkonzervfajta kiv\u00e1laszt\u00e1s\u00e1ra. Ha a c\u00e9lod olyan konzervet v\u00e1lasztani, ami a lehet\u0151 legkevesebb energi\u00e1t tartalmazza, a <a href=\"https:\/\/gymbeam.hu\/tonhal-sos-leben-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00f3s l\u00e9ben csomagolt tonhal<\/a> az ide\u00e1lis d\u00f6nt\u00e9s. Az <strong>olajos<\/strong> konzerv bizonyos esetekben ak\u00e1r <strong>n\u00e9gyszer olyan magas energiatartalommal<\/strong> is rendelkezhet&nbsp;(a hozz\u00e1adott olaj mennyis\u00e9g\u00e9t\u0151l f\u00fcgg\u0151en).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tonhal a v\u00f6r\u00f6sv\u00e9rsejt-k\u00e9pz\u0151d\u00e9shez \u00e9s az idegrendszer optim\u00e1lis m\u0171k\u00f6d\u00e9s\u00e9hez sz\u00fcks\u00e9ges <a href=\"https:\/\/gymbeam.hu\/b12-vitamin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B12-vitaminban<\/a> gazdag. Fogyaszt\u00e1s\u00e1val emellett a csontokra \u00e9s az immunrendszerre j\u00f3t\u00e9kony hat\u00e1sokat gyakorl\u00f3 <a href=\"https:\/\/gymbeam.hu\/vitamin-d3-5000-iu-gymbeam.html\" class=\"ek-link\">D-vitamint<\/a>, valamint a l\u00e1t\u00e1s eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9hez sz\u00fcks\u00e9ges <strong>A-vitamint<\/strong> is biztos\u00edthatsz szervezeted sz\u00e1m\u00e1ra. [16,17]<\/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 tartamaz a tonhal?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tonhalsteak (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tonhal s\u00f3s l\u00e9ben (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tonhal olajban (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal\/433 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">100-140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170-400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20-25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5-5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4-35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a tonhalnak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A tonhalsteak \u00f6nmag\u00e1ban is remek v\u00e1laszt\u00e1s valamilyen egyszer\u0171 k\u00f6rettel, p\u00e9ld\u00e1ul krumplival, \u00e9deskrumplival vagy z\u00f6lds\u00e9gekkel.<\/li>\n\n\n\n<li>Tonhalkonzervb\u0151l finom <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tojasos-tonhalkrem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e9m<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/mexikoi-tonhalsalata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tonhalsal\u00e1ta<\/a> k\u00e9sz\u00edthet\u0151.<\/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_8626-1124x749.jpg\" alt=\"Tonhal az \u00e9trend r\u00e9szek\u00e9nt\" class=\"wp-image-426642\" style=\"width:843px;height:562px\" title=\"Tonhal az \u00e9trend r\u00e9szek\u00e9nt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tokehal\"><\/span>5. T\u0151kehal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A t\u0151kehal szint\u00e9n azok k\u00f6z\u00e9 a halak k\u00f6z\u00e9 tartozik, amelyeket <strong>alacsony zs\u00edr- \u00e9s energiatartalom<\/strong> jellemez. M\u00e9g a tonhalt\u00f3l is kevesebb kal\u00f3ria tal\u00e1lhat\u00f3 benne (k\u00f6r\u00fclbel\u00fcl <strong>73 kcal\/100 g<\/strong>). \u00d6sszehasonl\u00edt\u00e1sk\u00e9ppen, 70 g tonhalnak van hasonl\u00f3 energia\u00e9rt\u00e9ke, mint 100 g t\u0151kehalnak.&nbsp;[2,12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mint m\u00e1s \u00e1llati eredet\u0171 \u00e9lelmiszerek, a t\u0151kehal is remek <strong>B12-vitamin-forr\u00e1s,<\/strong> emellett jelent\u0151s mennyis\u00e9g\u0171 <strong>k\u00e1liumot<\/strong> \u00e9s <strong>foszfort<\/strong> is tartalmaz.&nbsp;[16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u0151kehal <strong>alacsony higanytartalma<\/strong> is fontos, nem kell ugyanis agg\u00f3dnod ennek a neh\u00e9zf\u00e9mnek a nagym\u00e9rt\u00e9k\u0171 bevitele miatt akkor sem, ha a t\u0151kehal az \u00e9trended szerves r\u00e9sze. Ez jellemz\u0151en csak nagyobb halak, p\u00e9ld\u00e1ul <strong>c\u00e1pa<\/strong> vagy <strong>kardhal<\/strong> eset\u00e9ben jelentene probl\u00e9m\u00e1t. M\u00e9g az im\u00e9nt eml\u00edtett tonhal is tartalmaz bizonyos mennyis\u00e9g\u0171 higanyt, de ha <strong>v\u00e1ltozatos \u00e9s kiegyens\u00falyozott \u00e9trend<\/strong> r\u00e9szek\u00e9nt fogyasztod, nem fog semmilyen gondot okozni.&nbsp;[4,12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a t\u0151kehal?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/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\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a t\u0151kehalnak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Megs\u00fctheted, vagy serpeny\u0151ben elk\u00e9sz\u00edtve kedvenc k\u00f6reteddel is felszolg\u00e1lhatod. Mind\u00f6ssze p\u00e1r perc sz\u00fcks\u00e9ges egy \u00edzletes fog\u00e1s elk\u00e9sz\u00edt\u00e9s\u00e9hez.<\/li>\n\n\n\n<li>A t\u0151kehal semleges \u00edz\u00e9t k\u00f6nnyed\u00e9n feldobhatod k\u00fcl\u00f6nf\u00e9le p\u00e1cokkal, p\u00e9ld\u00e1ul ezzel a <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-tokehal-citromos-vajmartassal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citromossal<\/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=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"T\u0151kehal az \u00e9trend r\u00e9szek\u00e9nt\" class=\"wp-image-426657\" style=\"width:843px;height:632px\" title=\"T\u0151kehal az \u00e9trend r\u00e9szek\u00e9nt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-2048x1536.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_Burgonya\"><\/span>6. Burgonya<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A burgony\u00e1nak meglep\u0151en alacsony az energiatartalma, k\u00f6r\u00fclbel\u00fcl <strong>76 kcal\/100 g<\/strong>. Ez annak k\u00f6sz\u00f6nhet\u0151, hogy a <strong><a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9gek<\/a><\/strong> k\u00f6z\u00e9 tartozik, \u00e9s, m\u00e1s sz\u00e9nhidr\u00e1tokban gazdag \u00e9telekkel ellent\u00e9tben, <strong>100 g krumpli mind\u00f6ssze 16 g sz\u00e9nhidr\u00e1tot<\/strong> tartalmaz. A burgonya legnagyobbr\u00e9szt <strong>v\u00edzb\u0151l<\/strong> \u00e1ll, ami a t\u00f6meg\u00e9nek ak\u00e1r 79%-\u00e1t is kiteszi. [8,16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9d \u00f6sszehasonl\u00edtani, mennyire laktat\u00f3 <strong>50 g sz\u00e9nhidr\u00e1tot tartalmaz\u00f3 burgonya ugyanennyi sz\u00e9nhidr\u00e1tot tartalmaz\u00f3 feh\u00e9r rizshez k\u00e9pest<\/strong>, a <strong>krumpli gy\u0151zelm\u00e9re<\/strong> sz\u00e1m\u00edthatsz. Egy ilyen adag burgonya t\u00f6mege k\u00f6r\u00fclbel\u00fcl <strong>310 g<\/strong> (nyersen), m\u00edg a rizs\u00e9 k\u00f6r\u00fclbel\u00fcl <strong>63 g<\/strong> (szint\u00e9n nyersen). A <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/rizs\/\" class=\"ek-link\">rizs<\/a> s\u00falya ugyan megdupl\u00e1z\u00f3dik a f\u0151z\u00e9s sor\u00e1n, de \u00edgy is nagy a k\u00fcl\u00f6nbs\u00e9g a burgonya jav\u00e1ra. A kutat\u00e1sok azt is meger\u0151s\u00edtett\u00e9k, hogy a burgonya jobban laktat, mint m\u00e1s, sz\u00e9nhidr\u00e1tokban gazdag \u00e9telek (rizs, keny\u00e9r stb.). [13,16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek a n\u00e9pszer\u0171 gum\u00f3k az antioxid\u00e1ns hat\u00e1sokkal rendelkez\u0151 <a href=\"https:\/\/gymbeam.hu\/c-vitamin-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C-vitamin<\/a> remek forr\u00e1sai is, emellett pedig nagy mennyis\u00e9gben tartalmaznak t\u00f6bbek k\u00f6z\u00f6tt <a href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1liumot<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9ziumot<\/a>, amelyek az izomzat \u00e9s az idegrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez n\u00e9lk\u00fcl\u00f6zhetetlen \u00e1sv\u00e1nyi anyagok. [13,17]<\/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\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal\/319 kJ<\/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\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 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><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00edz<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a burgony\u00e1nak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Elk\u00e9sz\u00edtheted k\u00f6retk\u00e9nt h\u00fasok vagy hal\u00e9telek mell\u00e9, ahogy a legt\u00f6bben csin\u00e1lj\u00e1k. Kipr\u00f3b\u00e1lhatod p\u00e9ld\u00e1ul a <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mezes-citromos-sult-csirke-burgonyaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e9zes-citromos csirkemellel k\u00e9sz\u00fclt krumpli<\/a> vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szaftos-sult-csirke-krumplival-es-zoldsegekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">burgony\u00e1val \u00e9s z\u00f6lds\u00e9gekkel s\u00fclt csirke<\/a> receptj\u00e9t.<\/li>\n\n\n\n<li>Burgony\u00e1val emellett s\u0171r\u00edtheted leveseidet \u00e9s m\u00e1rt\u00e1saidat, de s\u00f3s krumplis s\u00fctem\u00e9nyt is 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\/8A1A2038-1124x749.jpg\" alt=\"Burgonya az \u00e9trend r\u00e9szek\u00e9nt\" class=\"wp-image-426672\" style=\"width:843px;height:562px\" title=\"Burgonya az \u00e9trend r\u00e9szek\u00e9nt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-2048x1365.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_Cukkini\"><\/span>7. Cukkini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cukkini <strong>semleges \u00edz\u00e9r\u0151l<\/strong> ismert, aminek sokoldal\u00fas\u00e1g\u00e1t k\u00f6sz\u00f6nheti, hiszen felhaszn\u00e1lhat\u00f3 <strong>\u00e9des<\/strong> \u00e9s <strong>s\u00f3s receptekhez<\/strong> egyar\u00e1nt. Gyakran haszn\u00e1lj\u00e1k t\u00f6meget ad\u00f3 \u201et\u00f6lt\u0151anyagk\u00e9nt\u201d p\u00e9ld\u00e1ul tort\u00e1ban, pudingban vagy zabk\u00e1s\u00e1ban, amiknek n\u00f6veli a <strong>mennyis\u00e9g\u00e9t.<\/strong> Ha r\u00e9szben m\u00e1s hozz\u00e1val\u00f3k helyett haszn\u00e1lod fel, azzal<strong> cs\u00f6kkentheted az adott fog\u00e1s energia\u00e9rt\u00e9k\u00e9t<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A cukkini m\u00e9g m\u00e1s z\u00f6lds\u00e9gf\u00e9l\u00e9kkel \u00f6sszehasonl\u00edtva is kiemelkedik alacsony kal\u00f3riatartalma miatt, ami mind\u00f6ssze <strong>13 kcal\/100 g<\/strong>. K\u00f6sz\u00f6nhet\u0151en azonban a <strong>rostoknak<\/strong> \u00e9s a <strong>v\u00edz<\/strong> nagy ar\u00e1ny\u00e1nak, nagyon laktat\u00f3 t\u00e1pl\u00e1l\u00e9k. Nem feledkezhet\u00fcnk meg arr\u00f3l sem, hogy a legjobb hat\u00e1st a <strong>h\u00e9j\u00e1val egy\u00fctt<\/strong> elfogyasztva \u00e9rhetj\u00fck el, mivel abban tal\u00e1lhat\u00f3 a legt\u00f6bb rost.&nbsp;[16]<\/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 cukkini?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 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\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00edz<\/td><td class=\"has-text-align-center\" data-align=\"center\">95,8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a cukkininek \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A cukkini s\u00fclt vagy f\u0151tt form\u00e1ban is fogyaszthat\u00f3 z\u00f6lds\u00e9gk\u00f6retk\u00e9nt f\u0151\u00e9tkez\u00e9sek mell\u00e9.<\/li>\n\n\n\n<li>V\u00e1ltozatos <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-cukkinis-tocsni-friss-fuszerekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">palacsint\u00e1kat<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-cukkinis-kalacs\/\" class=\"ek-link\">s\u00f3s cukkinis\u00fctem\u00e9nyt<\/a> is k\u00e9sz\u00edthetsz bel\u0151le.<\/li>\n\n\n\n<li>Remek alapanyaga kr\u00e9mes z\u00f6lds\u00e9gleveseknek is.<\/li>\n\n\n\n<li>\u00c9dess\u00e9gk\u00e9nt is elk\u00e9sz\u00edthet\u0151, p\u00e9ld\u00e1ul s\u00fctem\u00e9nyek, \u00e9des pudingok vagy <a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lagy-cukkinis-brownies-csokival\/\" class=\"ek-link\">cukkinis brownie<\/a> alapanyagak\u00e9nt.<\/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-844039754-1124x749.jpg\" alt=\"Cukkini az \u00e9trend r\u00e9szek\u00e9nt\" class=\"wp-image-426689\" style=\"width:843px;height:562px\" title=\"Cukkini az \u00e9trend r\u00e9szek\u00e9nt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-2048x1365.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_Levesek\"><\/span>8. Levesek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A folyad\u00e9kok jellemz\u0151en nem t\u00fal laktat\u00f3ak, \u00e9s nem akad\u00e1lyozz\u00e1k meg az \u00e9hs\u00e9g kialakul\u00e1s\u00e1t. <strong>A levesek azonban kiv\u00e9telt k\u00e9peznek.<\/strong> M\u00e9g a kutat\u00e1sok szerint is meglep\u0151en hat\u00e9konyan t\u00f6ltik meg a gyomrot, laktatnak \u00e9s cs\u00f6kkentik a k\u00f6vetkez\u0151 fog\u00e1s energiabevitel\u00e9t (p\u00e9ld\u00e1ul amikor a f\u0151fog\u00e1st leves el\u0151zi meg, az cs\u00f6kkentheti a k\u00f6ret mennyis\u00e9g\u00e9t). Ez annak is k\u00f6sz\u00f6nhet\u0151, hogy az \u00e1llaguk miatt val\u00f3sz\u00edn\u0171leg k\u00e9pesek<strong> lelass\u00edtani a gyomor ki\u00fcr\u00fcl\u00e9s\u00e9t<\/strong>, \u00e9s ez\u00e1ltal tart\u00f3sabban fenntartani a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t.&nbsp;[3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hogy a levesek megb\u00edzhat\u00f3 seg\u00edt\u0151id legyenek az \u00e9hs\u00e9g elleni harc sor\u00e1n, \u00e9s alacsonyabb energiabevitelt \u00e9rhess el vel\u00fck, <strong>alacsony energias\u0171r\u0171s\u00e9gre<\/strong> kell t\u00f6rekedned. Ez azt jelenti, hogy a levesnek lehet\u0151s\u00e9g szerint f\u0151leg k\u00fcl\u00f6nf\u00e9le z\u00f6lds\u00e9geket kell tartalmaznia, amelyek a legkisebb energiamennyis\u00e9ggel rendelkez\u0151 t\u00e1pl\u00e1l\u00e9kok.&nbsp;[3,11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy adag z\u00f6lds\u00e9gleves, p\u00e9ld\u00e1ul az eb\u00e9ded r\u00e9szek\u00e9nt, seg\u00edthet a s\u00falyveszt\u00e9sben. Ilyenkor mindenki pr\u00f3b\u00e1l kevesebb energi\u00e1t bevinni, mindezt teli \u00e9s el\u00e9gedett gyomor mellett. Ha a leves nem tartalmaz sok zs\u00edrt vagy energi\u00e1ban gazdag hozz\u00e1val\u00f3t, nem kell agg\u00f3dnod a kal\u00f3riabevitel jelent\u0151s megn\u00f6veked\u00e9se miatt.<\/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 levest k\u00e9sz\u00edts\u00fcnk?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A legjobb v\u00e1laszt\u00e1s egy olyan leves, ami nagyr\u00e9szt <strong>z\u00f6lds\u00e9geket<\/strong> tartalmaz. Az m\u00e1r rajtad m\u00falik, hogy <strong>z\u00f6lds\u00e9gdarabok<\/strong> ker\u00fclnek a levesbe vagy <strong>kr\u00e9mleves<\/strong> mellett d\u00f6ntesz.<\/li>\n\n\n\n<li>A c\u00e9l, hogy a leves alacsony energias\u0171r\u0171s\u00e9g\u0171 legyen, ez\u00e9rt ne adj hozz\u00e1 sok olajat, tejsz\u00ednt vagy m\u00e1s, energi\u00e1ban gazdag hozz\u00e1val\u00f3t.<\/li>\n\n\n\n<li>Term\u00e9szetesen a <strong>h\u00fast, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/teszta\/\" class=\"ek-link\">t\u00e9szt\u00e1t<\/a>, h\u00fcvelyeseket<\/strong> vagy <strong>tejsz\u00ednt<\/strong> tartalmaz\u00f3 levesek is az \u00e9trend r\u00e9szei lehetnek, azonban az energiatartalmuk ilyenkor k\u00f6zel\u00edthet egy f\u0151fog\u00e1s\u00e9hoz.<\/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\/8A1A4126-1124x749.jpg\" alt=\"Eg\u00e9szs\u00e9ges levesek\" class=\"wp-image-426704\" style=\"width:843px;height:562px\" title=\"Eg\u00e9szs\u00e9ges levesek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Zoldsegsalatak\"><\/span>9. Z\u00f6lds\u00e9gsal\u00e1t\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A levesekhez hasonl\u00f3an a z\u00f6lds\u00e9gsal\u00e1t\u00e1k is seg\u00edthetnek <strong>az energiabevitel cs\u00f6kkent\u00e9s\u00e9ben<\/strong>, ha <strong>el\u0151\u00e9telk\u00e9nt<\/strong> vagy f\u0151fog\u00e1sok k\u00f6retek\u00e9nt helyet kapnak \u00e9trendedben. A z\u00f6lds\u00e9gek <strong>v\u00edzben<\/strong> \u00e9s <strong>rostokban<\/strong> gazdagok, \u00e9s 100 grammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl 10-30 kal\u00f3ri\u00e1t tartalmaznak. Csak a sz\u00e9nhidr\u00e1tokban gazdagabb fajt\u00e1k, mint amilyen a c\u00e9kla vagy a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/sargarepa\/\" class=\"ek-link\">s\u00e1rgar\u00e9pa<\/a>, rendelkeznek 40 kal\u00f3ria k\u00f6r\u00fcli energia\u00e9rt\u00e9kkel. [16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00e1mos tanulm\u00e1ny vizsg\u00e1lta m\u00e1r a k\u00fcl\u00f6nf\u00e9le \u00f6ssze\u00e1ll\u00edt\u00e1s\u00fa \u00e9s mennyis\u00e9g\u0171 sal\u00e1t\u00e1k hat\u00e1s\u00e1t <strong>a k\u00e9s\u0151bbiekben elfogyasztott adagok m\u00e9ret\u00e9re<\/strong>. Azt mutatt\u00e1k ki, hogy <strong>a nagy mennyis\u00e9g\u0171, alacsony energiatartalm\u00fa sal\u00e1t\u00e1knak van a legjobb hat\u00e1sa.<\/strong> Gyakorlatban ez azt jelenti, hogy a legjobb v\u00e1laszt\u00e1s egy <strong>nagy adag, friss z\u00f6lds\u00e9g a lehet\u0151 legkevesebb olajjal \u00e9s \u00f6ntettel<\/strong>. Az eb\u00e9d vagy a vacsora els\u0151 fog\u00e1sak\u00e9nt d\u00f6nthetsz p\u00e9ld\u00e1ul k\u00fcl\u00f6nf\u00e9le leveles z\u00f6lds\u00e9gek, uborka, paradicsom \u00e9s retek kever\u00e9ke mellett.&nbsp;[14,15]<\/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=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"Hogyan k\u00e9sz\u00edts z\u00f6lds\u00e9gsal\u00e1t\u00e1t?\" class=\"wp-image-426719\" title=\"Hogyan k\u00e9sz\u00edts z\u00f6lds\u00e9gsal\u00e1t\u00e1t?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Hogyan tal\u00e1lhatunk helyet a z\u00f6lds\u00e9gsal\u00e1t\u00e1knak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ahogy azt eml\u00edtett\u00fck, j\u00f3t\u00e9kony hat\u00e1sa lehet, ha f\u0151\u00e9tkez\u00e9s, p\u00e9ld\u00e1ul eb\u00e9d vagy vacsora el\u0151tt elfogyasztasz egy nagyobb adag sal\u00e1t\u00e1t.<\/li>\n\n\n\n<li>T\u00f6k\u00e9letes emellett \u00e9tkez\u00e9sek k\u00f6z\u00f6tti harapnival\u00f3k\u00e9nt is.<\/li>\n\n\n\n<li>A z\u00f6lds\u00e9gek pozit\u00edv hat\u00e1sait term\u00e9szetesen a nap b\u00e1rmely szak\u00e1ban \u00e9lvezheted, \u00edgy kit\u0171n\u0151 \u00f6tlet, ha minden \u00e9tkez\u00e9sednek a r\u00e9sz\u00e9v\u00e9 teszed \u0151ket.<\/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 sal\u00e1t\u00e1t k\u00e9sz\u00edts\u00fcnk?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00e9sz\u00edts <strong>k\u00fcl\u00f6nf\u00e9le z\u00f6lds\u00e9gekb\u0151l<\/strong>, p\u00e9ld\u00e1ul sal\u00e1t\u00e1b\u00f3l, paradicsomb\u00f3l, retekb\u0151l \u00e9s paprik\u00e1b\u00f3l \u00e1ll\u00f3 sal\u00e1t\u00e1t. A k\u00e9pzeletednek semmi sem szabhat hat\u00e1rt, haszn\u00e1ld b\u00e1rmelyik fajt\u00e1t, amelyiket csak szeretn\u00e9d.<\/li>\n\n\n\n<li>Adj a sal\u00e1t\u00e1hoz alacsony kal\u00f3riatartalm\u00fa \u00f6ntetet \u2013 haszn\u00e1lhatsz p\u00e9ld\u00e1ul balzsamecetet vagy citromlevet.<\/li>\n\n\n\n<li>Tov\u00e1bbi rost- \u00e9s komplexsz\u00e9nhidr\u00e1t-forr\u00e1sk\u00e9nt haszn\u00e1lhatsz gabonaf\u00e9l\u00e9ket, \u00e1lgabon\u00e1kat vagy h\u00fcvelyeseket is.<\/li>\n\n\n\n<li>A k\u00fcl\u00f6nf\u00e9le feh\u00e9rje- (sov\u00e1ny h\u00fasok, hal stb.) \u00e9s eg\u00e9szs\u00e9geszs\u00edr-forr\u00e1sok (olajok, di\u00f3f\u00e9l\u00e9k \u00e9s magvak) szint\u00e9n remek alapanyagai a sal\u00e1t\u00e1knak. De ne feledd, hogy ha a sal\u00e1ta komplex sz\u00e9nhidr\u00e1tokat, zs\u00edrt \u00e9s feh\u00e9rj\u00e9t is tartalmaz, energia\u00e9rt\u00e9ke jelent\u0151sen magasabb lehet, mint ha csak z\u00f6lds\u00e9gekb\u0151l \u00e1llna.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Gorogdinnye\"><\/span>10. G\u00f6r\u00f6gdinnye<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9vr\u0151l \u00e9vre alig v\u00e1rod a dinnyeszezont? Tal\u00e1n nincs is finomabb, mint egy szelet friss, hideg, piros h\u00fas\u00fa g\u00f6r\u00f6gdinnye. Sokak \u00f6r\u00f6m\u00e9re szolg\u00e1lhat a h\u00edr, hogy ez az egyik olyan \u00e9tel, aminek alacsony az energias\u0171r\u0171s\u00e9ge, mik\u00f6zben rendk\u00edv\u00fcl laktat\u00f3. Ez els\u0151sorban a benne tal\u00e1lhat\u00f3 <strong>v\u00edznek<\/strong> k\u00f6sz\u00f6nhet\u0151, ami <strong>t\u00f6meg\u00e9nek ak\u00e1r 91%-\u00e1t<\/strong> is kiteheti.&nbsp;[10,16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A g\u00f6r\u00f6gdinnye cukrot tartalmaz, \u00edgy arra sz\u00e1m\u00edtan\u00e1nk, hogy ev\u00e9s ut\u00e1n a <strong>v\u00e9rcukorszint\u00fcnk<\/strong> (glik\u00e9mia) gyorsan megemelkedik. A cukor rendszerint <strong>gyorsan em\u00e9szt\u0151dik \u00e9s sz\u00edv\u00f3dik fel<\/strong>, \u00edgy a v\u00e9rcukorszint gyors emelked\u00e9s\u00e9t rendszerint ugyanilyen gyors <strong>cs\u00f6kken\u00e9s<\/strong> k\u00f6veti, ami \u00e9dess\u00e9g ut\u00e1ni v\u00e1gyat okozhat. Azonban a v\u00e9rcukorszint emelked\u00e9se g\u00f6r\u00f6gdinnye fogyaszt\u00e1sa ut\u00e1n nem annyira gyors, mivel <strong>a teljes cukortartalom<\/strong> viszonylag <strong>alacsony<\/strong> (6 g\/100 g). \u00d6sszehasonl\u00edt\u00e1sk\u00e9ppen, 100 g ban\u00e1n 12 g cukrot tartalmaz. R\u00e1ad\u00e1sul, ha joghurttal vagy m\u00e1s feh\u00e9rjeforr\u00e1ssal egy\u00fctt fogyasztod, a v\u00e9rcukorszint m\u00e9g lassabban emelkedik majd.&nbsp;[10,16]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez persze nem jelenti azt, hogy egyszerre egy f\u00e9l dinnye elfogyaszt\u00e1sa aj\u00e1nlott. Ide\u00e1lis esetben naponta <strong>2 adag<\/strong> (egy \u00f6k\u00f6lm\u00e9retnyi) <strong>gy\u00fcm\u00f6lcs<\/strong> fogyaszt\u00e1sa javasolt, \u00e9s ez al\u00f3l a g\u00f6r\u00f6gdinnye sem kiv\u00e9tel. [19]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mennyi energi\u00e1t \u00e9s t\u00e1panyagot tartalmaz a g\u00f6r\u00f6gdinnye?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal\/139 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 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\">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\">0,15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00edz<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a g\u00f6r\u00f6gdinny\u00e9nek \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A leghat\u00e9konyabb \u00e9s val\u00f3sz\u00edn\u0171leg a leg\u00edzletesebb m\u00f3d, ha a g\u00f6r\u00f6gdinny\u00e9t eredeti form\u00e1j\u00e1ban, \u00f6nmag\u00e1ban vagy joghurttal, t\u00far\u00f3val stb. fogyasztod harapnival\u00f3k\u00e9nt a nap folyam\u00e1n.<\/li>\n\n\n\n<li>A v\u00e1ltozatoss\u00e1g kedv\u00e9\u00e9rt k\u00e9sz\u00edthetsz bel\u0151le <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/smoothie-hu\/\" class=\"ek-link\">smoothie-t<\/a>, de a lev\u00e9vel \u00edzes\u00edthetsz sz\u00e9nsavas vagy sz\u00e9nsavmentes vizet is.<\/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=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"G\u00f6r\u00f6gdinnye az \u00e9trend r\u00e9szek\u00e9nt\" class=\"wp-image-426735\" style=\"width:843px;height:602px\" title=\"G\u00f6r\u00f6gdinnye az \u00e9trend r\u00e9szek\u00e9nt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-2048x1463.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_Bogyok\"><\/span>11. Bogy\u00f3k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha olyan gy\u00fcm\u00f6lcs\u00f6ket keresel, amelyekkel <strong>a lehet\u0151 legkevesebb cukrot \u00e9s energi\u00e1t<\/strong> viheted be, a bogy\u00f3kkal nem t\u00e9vedhetsz. Ebbe a csoportba tartoznak t\u00f6bbek k\u00f6z\u00f6tt az al\u00e1bbi fajt\u00e1k:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e1lna<\/li>\n\n\n\n<li>K\u00e9k \u00e1fonya<\/li>\n\n\n\n<li>Ribizli<\/li>\n\n\n\n<li>Szeder<\/li>\n\n\n\n<li>F\u00f6ldi eper<\/li>\n\n\n\n<li>V\u00f6r\u00f6s \u00e1fonya<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek az apr\u00f3 gy\u00fcm\u00f6lcs\u00f6k rendszerint <strong>sok rostot \u00e9s vizet tartalmaznak<\/strong>, aminek k\u00f6sz\u00f6nhet\u0151en j\u00f3l <strong>laktatnak.<\/strong> Egy tanulm\u00e1nyban tud\u00f3sok \u00f6sszehasonl\u00edtott\u00e1k a bogy\u00f3k \u00e9s kekszek <strong>\u00e9hs\u00e9g\u00e9rzetre \u00e9s a k\u00e9s\u0151bbi t\u00e1pl\u00e1l\u00e9kbevitelre<\/strong> gyakorolt hat\u00e1sait. Azt \u00e1llap\u00edtott\u00e1k meg, hogy bogy\u00f3k fogyaszt\u00e1sa ut\u00e1n a k\u00f6vetkez\u0151 \u00e9tkez\u00e9s energiabevitele alacsonyabb volt, ami val\u00f3sz\u00edn\u0171leg a bogy\u00f3k nagyobb mennyis\u00e9g\u00e9nek, valamint v\u00edz- \u00e9s rosttartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151.&nbsp;[9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A bogy\u00f3k emellett a szervezet szabad gy\u00f6k\u00f6k elleni v\u00e9dekez\u00e9s\u00e9t seg\u00edt\u0151 \u00e9s sz\u00e1mos betegs\u00e9g kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t cs\u00f6kkent\u0151 <strong>antioxid\u00e1nsok,<\/strong> p\u00e9ld\u00e1ul <strong>flavonoidok, fenolsavak,<\/strong> <strong>C- \u00e9s E-vitamin<\/strong> nagyszer\u0171 forr\u00e1sai.&nbsp;[5]<\/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 bogy\u00f3k?<\/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\">M\u00e1lna (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">K\u00e9k \u00e1fonya (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Ribizli (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">F\u00f6ldi eper (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal\/193 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal\/248 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 kcal\/227 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 kcal\/134 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,75 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 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\">4,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 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\">0,65 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">V\u00edz<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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 tal\u00e1lhatunk helyet a bogy\u00f3knak \u00e9trend\u00fcnkben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ezeknek az apr\u00f3 gy\u00fcm\u00f6lcs\u00f6knek remek \u00edze van joghurttal, t\u00far\u00f3val \u00e9s k\u00fcl\u00f6nf\u00e9le m\u00fczlikkel vagy granol\u00e1val.<\/li>\n\n\n\n<li>Felhaszn\u00e1lhatod \u0151ket finom desszertek, p\u00e9ld\u00e1ul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-frissito-afonyas-szelet-tele-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1fony\u00e1s szelet<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/muffinok\/\" class=\"ek-link\">muffin<\/a> k\u00e9sz\u00edt\u00e9s\u00e9re is.<\/li>\n\n\n\n<li>K\u00e9sz\u00edthetsz bel\u0151l\u00fck smoothie-t, de alkalmasak sz\u00e9nsavas vagy sz\u00e9nsavmentes v\u00edz \u00edzes\u00edt\u00e9s\u00e9re is.<\/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-530580406-1124x749.jpg\" alt=\"Bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k az \u00e9trend\u00fcnkben\" class=\"wp-image-426755\" style=\"width:843px;height:562px\" title=\"Bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6k az \u00e9trend\u00fcnkben\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-2048x1365.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=\"Milyen_eteleknek_lehetne_meg_helye_a_listan\"><\/span>Milyen \u00e9teleknek lehetne m\u00e9g helye a list\u00e1n?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9telek list\u00e1ja, amelyek laktat\u00f3ak \u00e9s minim\u00e1lis mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t tartalmaznak, term\u00e9szetesen nem \u00e9r v\u00e9get az \u00e1ltalunk eml\u00edtettekkel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00f6nnyed\u00e9n felker\u00fclhettek volna r\u00e1 a k\u00fcl\u00f6nf\u00e9le <strong>z\u00f6lds\u00e9gek,<\/strong> mint a <strong>keresztesvir\u00e1g\u00faak<\/strong> (karfiol, brokkoli, k\u00e1poszta, karal\u00e1b\u00e9 stb.), a <strong>leveles z\u00f6lds\u00e9gek<\/strong> vagy a val\u00f3j\u00e1ban <strong>a gy\u00fcm\u00f6lcs\u00f6k k\u00f6z\u00e9 tartoz\u00f3<\/strong> uborka, paprika vagy paradicsom.<\/li>\n\n\n\n<li><strong>A sov\u00e1ny h\u00fasok, magas h\u00fastartalm\u00fa sonk\u00e1k<\/strong>, valamint a <strong>kev\u00e9s zs\u00edrt tartalmaz\u00f3 tejterm\u00e9kek<\/strong> \u00e1ltal\u00e1ban szint\u00e9n alacsony kal\u00f3riatartalommal b\u00edrnak.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>toj\u00e1sfeh\u00e9rje<\/strong><\/a>, a toj\u00e1ss\u00e1rg\u00e1j\u00e1val ellent\u00e9tben, kiz\u00e1r\u00f3lag feh\u00e9rj\u00e9t tartalmaz, ez\u00e9rt helye lehet a list\u00e1n.<\/li>\n\n\n\n<li>Nem feledkezhet\u00fcnk meg a <a href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>h\u00fcvelyesekr\u0151l<\/strong> <\/a>\u00e9s a <strong><a href=\"https:\/\/gymbeam.hu\/gabonapelyhek-kasak-es-muzlik\" class=\"ek-link\">teljes ki\u0151rl\u00e9s\u0171 \u00e9telekr\u0151l<\/a><\/strong> sem. B\u00e1r energia\u00e9rt\u00e9k\u00fck magasabb, mint a fentebb eml\u00edtett t\u00e1pl\u00e1l\u00e9kok\u00e9, de m\u00e9gis \u00e9rt\u00e9kesek, k\u00f6sz\u00f6nhet\u0151en a benn\u00fck tal\u00e1lhat\u00f3 rostoknak, komplex sz\u00e9nhidr\u00e1toknak \u00e9s feh\u00e9rj\u00e9knek.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mit_erdemes_eszben_tartanod\"><\/span>Mit \u00e9rdemes \u00e9szben tartanod?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9hs\u00e9g visszat\u00e9r\u0151 \u00e9rz\u00e9se nem r\u00e9sze a megfelel\u0151 \u00e9trendnek, m\u00e9g akkor sem, ha s\u00falyt pr\u00f3b\u00e1lsz leadni. A c\u00e9lodnak mindig olyan <strong>v\u00e1ltozatos \u00e9s kiegyens\u00falyozott, t\u00e1panyagokban gazdag men\u00fcnek<\/strong> kell lennie, ami j\u00f3 laktat\u00f3k\u00e9pess\u00e9g\u0171 \u00e9teleket is tartalmaz. Ezek az \u00e9lelmiszerek \u00e1ltal\u00e1ban nagy mennyis\u00e9g\u0171ek, \u00e9s v\u00edzben, rostokban vagy feh\u00e9rj\u00e9ben gazdagok. Ha ezeket \u00e9tkez\u00e9seid rendszeres elemeiv\u00e9 teszed, sokkal jobb es\u00e9lyed van, hogy s\u00falycs\u00f6kkent\u00e9si c\u00e9ljaidat f\u00e1jdalmas \u00e9hs\u00e9g \u00e9s s\u00f3v\u00e1rg\u00e1s n\u00e9lk\u00fcl, \u00e9s v\u00e9g\u00fcl sikerrel \u00e9rhesd el.<\/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 a cikket, oszd meg csal\u00e1dod \u00e9s bar\u00e1taid k\u00f6r\u00e9ben 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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEg\u00e9szs\u00e9ges \u00e9lelmiszerek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHalak\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A boldogs\u00e1g gyakorta j\u00e1r k\u00e9z a k\u00e9zben a teli hassal. \u00c9s hogy melyek azok az \u00e9telek, amelyek laktatnak, mik\u00f6zben minim\u00e1lis a kal\u00f3riatartalmuk? Mai cikk\u00fcnk megadja a v\u00e1laszt a k\u00e9rd\u00e9sre.<\/p>\n","protected":false},"author":156,"featured_media":426542,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6972,6480,7356,6372],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-429554","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-alacsony-kaloriatartalmu-etelek","9":"tag-dieta-hu","10":"tag-etrend-hu","11":"tag-fogyas","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>Gy\u00f6t\u00f6r az \u00e9hs\u00e9g, mik\u00f6zben s\u00falyt pr\u00f3b\u00e1lsz leadni? Ez a 11 alacsony kal\u00f3riatartalm\u00fa, m\u00e9gis laktat\u00f3 \u00e9tel seg\u00edthet - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Melyek azok a t\u00e1pl\u00e1l\u00e9kok, amik laktatnak, m\u00e9gis kev\u00e9s kal\u00f3ri\u00e1t tartalmaznak? A fogy\u00e1st \u00e9s az \u00e9hs\u00e9g\u00e9rzet elnyom\u00e1s\u00e1t t\u00e1mogat\u00f3 \u00e9telek sok vizet, rostot \u00e9s feh\u00e9rj\u00e9t tartalmaznak.\" \/>\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\/gyotor-az-ehseg-mikozben-sulyt-probalsz-leadni-ez-a-11-alacsony-kaloriatartalmu-megis-laktato-etel-segithet\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gy\u00f6t\u00f6r az \u00e9hs\u00e9g, mik\u00f6zben s\u00falyt pr\u00f3b\u00e1lsz leadni? Ez a 11 alacsony kal\u00f3riatartalm\u00fa, m\u00e9gis laktat\u00f3 \u00e9tel seg\u00edthet - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Melyek azok a t\u00e1pl\u00e1l\u00e9kok, amik laktatnak, m\u00e9gis kev\u00e9s kal\u00f3ri\u00e1t tartalmaznak? 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