{"id":490971,"date":"2023-08-28T08:57:49","date_gmt":"2023-08-28T06:57:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=490971"},"modified":"2023-12-08T12:25:59","modified_gmt":"2023-12-08T11:25:59","slug":"cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/","title":{"rendered":"Cukorhelyettes\u00edt\u0151k: Melyik jobb: N\u00e1dcukor, m\u00e9z, \u00e9des szirupok vagy Stevia?"},"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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Miert_is_kell_beszelunk_tulajdonkeppen_a_cukorbevitel_csokkenteserol\" title=\"Mi\u00e9rt is kell besz\u00e9l\u00fcnk tulajdonk\u00e9ppen a cukorbevitel cs\u00f6kkent\u00e9s\u00e9r\u0151l?\">Mi\u00e9rt is kell besz\u00e9l\u00fcnk tulajdonk\u00e9ppen a cukorbevitel cs\u00f6kkent\u00e9s\u00e9r\u0151l?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Mit_is_jelent_a_cukor\" title=\"Mit is jelent a cukor?\">Mit is jelent a cukor?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Milyen_hatassal_van_a_cukor_az_egeszsegre\" title=\"Milyen hat\u00e1ssal van a cukor az eg\u00e9szs\u00e9gre?\">Milyen hat\u00e1ssal van a cukor az eg\u00e9szs\u00e9gre?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Mennyi_a_napi_idealis_cukorfogyasztas_es_hogyan_lehet_korlatozni\" title=\"Mennyi a napi ide\u00e1lis cukorfogyaszt\u00e1s, \u00e9s hogyan lehet korl\u00e1tozni?\">Mennyi a napi ide\u00e1lis cukorfogyaszt\u00e1s, \u00e9s hogyan lehet korl\u00e1tozni?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Mivel_lehet_helyettesiteni_a_cukrot\" title=\"Mivel lehet helyettes\u00edteni a cukrot?\">Mivel lehet helyettes\u00edteni a cukrot?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Mik_azok_a_cukorhelyettesitok_es_hogyan_lehet_koztuk_eligazodni\" title=\"Mik azok a cukorhelyettes\u00edt\u0151k, \u00e9s hogyan lehet k\u00f6zt\u00fck eligazodni?\">Mik azok a cukorhelyettes\u00edt\u0151k, \u00e9s hogyan lehet k\u00f6zt\u00fck eligazodni?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Cukorhelyettesitok\" title=\"Cukorhelyettes\u00edt\u0151k\">Cukorhelyettes\u00edt\u0151k<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Szirupok\" title=\"Szirupok\">Szirupok<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Polialkoholok\" title=\"Polialkoholok\">Polialkoholok<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Stevia\" title=\"Stevia\">Stevia<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Melyek_a_hagyomanyos_cukor_legjobb_es_legegeszsegesebb_helyettesitoi\" title=\"Melyek a hagyom\u00e1nyos cukor legjobb \u00e9s legeg\u00e9szs\u00e9gesebb helyettes\u00edt\u0151i?\">Melyek a hagyom\u00e1nyos cukor legjobb \u00e9s legeg\u00e9szs\u00e9gesebb helyettes\u00edt\u0151i?<\/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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#Mik_a_legfontosabb_tanulsagok\" title=\"Mik a legfontosabb tanuls\u00e1gok?\">Mik a legfontosabb tanuls\u00e1gok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sokan k\u00f6z\u00fcl\u00fcnk nem tudnak ellen\u00e1llni a cukornak \u00e9s a cukor \u00e9des \u00edz\u00e9nek. Ugyanakkor azzal is tiszt\u00e1ban vagyunk, hogy a t\u00falz\u00e1sba vitt cukorfogyaszt\u00e1s nem tesz j\u00f3t az eg\u00e9szs\u00e9g\u00fcnknek. Ez\u00e9rt gyakran keress\u00fck a m\u00f3dj\u00e1t annak, hogyan cs\u00f6kkenthetj\u00fck a cukor mennyis\u00e9g\u00e9t, mik\u00f6zben megtartjuk az im\u00e1dott \u00e9des \u00edzt. A j\u00f3 h\u00edr az, hogy val\u00f3j\u00e1ban sz\u00e1mos lehet\u0151s\u00e9g\u00fcnk van arra, hogy ezt el\u00e9rj\u00fck.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">A cikkben t\u00f6bbet megtudhatsz ezekr\u0151l a cukorhelyettes\u00edt\u0151kr\u0151l:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#barnacukor\" style=\"border-radius:0px\">Barnacukor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#n\u00e1dcukor\" style=\"border-radius:0px\">N\u00e1dcukor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#k\u00f3kuszcukor\" style=\"border-radius:0px\">K\u00f3kuszcukor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#m\u00e9z\" style=\"border-radius:0px\">M\u00e9z<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#juharszirup\" style=\"border-radius:0px\">Juharszirup<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#agave-szirup\" style=\"border-radius:0px\">Ag\u00e1v\u00e9 szirup<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cikoria-szirup\" style=\"border-radius:0px\">Cik\u00f3ria szirup<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#xilit\" style=\"border-radius:0px\">Xilit<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eritrit\" style=\"border-radius:0px\">Eritrit<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#stevia\" style=\"border-radius:0px\">Stevia<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miert_is_kell_beszelunk_tulajdonkeppen_a_cukorbevitel_csokkenteserol\"><\/span>Mi\u00e9rt is kell besz\u00e9l\u00fcnk tulajdonk\u00e9ppen a cukorbevitel cs\u00f6kkent\u00e9s\u00e9r\u0151l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div><\/div>\n\n\n\n<p>Napjainkban a cukor k\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1kban, v\u00e9gtelen sok \u00e9lelmiszerben lapul. Nem is olyan k\u00f6nny\u0171,, elker\u00fclni a t\u00falzott mennyis\u00e9g\u0171 fogyaszt\u00e1s\u00e1t, mint amilyennek t\u0171nik, mert gyakran \u00e9szre sem vessz\u00fck, hogy mennyit megett\u00fcnk m\u00e1r. Nemcsak az<strong> \u00e9dess\u00e9gekben<\/strong> \u00e9s <strong>s\u00fctem\u00e9nyekben<\/strong>, hanem a k\u00fcl\u00f6nb\u00f6z\u0151 <strong>feldolgozott \u00e9lelmiszerekben<\/strong>, <strong>p\u00e9k\u00e1rukban<\/strong> \u00e9s nem utols\u00f3sorban a <strong>cukros italokban<\/strong> is megtal\u00e1lhat\u00f3. R\u00e1ad\u00e1sul nagyon val\u00f3sz\u00edn\u0171, hogy azok, akik nem tartj\u00e1k kord\u00e1ban az \u00e9trendj\u00fcket, tudtukon k\u00edv\u00fcl t\u00falzott mennyis\u00e9g\u0171 cukrot visznek be. N\u00e9zz\u00fck meg teh\u00e1t k\u00f6zelebbr\u0151l, hogy mi is val\u00f3j\u00e1ban a cukor, \u00e9s hogyan viszonyulnak hozz\u00e1 a helyettes\u00edt\u0151i.<\/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=\"Mit_is_jelent_a_cukor\"><\/span>Mit is jelent a cukor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha azt halljuk, hogy \u201ecukor\u201d, a legt\u00f6bb\u00fcnknek automatikusan a <strong>feh\u00e9r por-<\/strong> vagy <strong>krist\u00e1lycukor<\/strong> jut esz\u00e9be, amelyet \u00e1ltal\u00e1ban \u00e9des\u00edt\u00e9sre haszn\u00e1lunk. A val\u00f3s\u00e1gban azonban ez a kifejez\u00e9s minden <strong>monoszacharidot<\/strong> \u00e9s <strong>diszacharidot<\/strong> (k\u00e9t monoszacharidb\u00f3l \u00e1ll), m\u00e1s n\u00e9ven<strong> egyszer\u0171 cukrot<\/strong> takar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monoszacharidok:<\/strong> gl\u00fck\u00f3z (sz\u0151l\u0151cukor), frukt\u00f3z (gy\u00fcm\u00f6lcscukor), galakt\u00f3z<\/li>\n\n\n\n<li><strong>Diszacharidok:<\/strong> lakt\u00f3z (tejcukor), malt\u00f3z, szachar\u00f3z (r\u00e9pa- vagy n\u00e1dcukor)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legt\u00f6bb ember a <strong>szachar\u00f3zt<\/strong> klasszikus feh\u00e9r cukork\u00e9nt ismeri, \u00e9s \u00e1ltal\u00e1ban erre gondolunk, amikor azt mondjuk, hogy korl\u00e1tozni kell a cukor mennyis\u00e9g\u00e9t az \u00e9trend\u00fcnkben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mit jelent a finom\u00edtott cukor?<\/h3>\n\n\n\n<p>Ez az elnevez\u00e9s a <strong>hagyom\u00e1nyos feh\u00e9r asztali cukrot<\/strong> jel\u00f6li. Sokakban aggodalmat v\u00e1lt ki, tal\u00e1n az\u00e9rt, mert a \u201efinom\u00edt\u00e1s\u201d kifejez\u00e9s vesz\u00e9lyes k\u00e9miai folyamatnak hangzik. Val\u00f3j\u00e1ban egyszer\u0171en csak az <strong>\u00e1sv\u00e1nyi anyagok, vitaminok \u00e9s egy\u00e9b \u00f6sszetev\u0151k fokozatos elt\u00e1vol\u00edt\u00e1s\u00e1t<\/strong> jelenti a cukorr\u00e9p\u00e1b\u00f3l nyert kever\u00e9kb\u0151l. Ezek az \u00f6sszetev\u0151k is hozz\u00e1j\u00e1rulnak a cukor<strong> barna sz\u00edn\u00e9hez.<\/strong> E \u201etiszt\u00edt\u00e1si\u201d folyamat ut\u00e1n egyszer\u0171 cukrok tiszta, jellemz\u0151en feh\u00e9r sz\u00edn\u0171 kever\u00e9ke marad vissza.<\/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\/08\/iStock-948057158-1-1124x750.jpg\" alt=\"Mi\u00e9rt korl\u00e1tozd a cukorbevitelt?\" class=\"wp-image-489402\" style=\"width:843px;height:563px\" title=\"Mi\u00e9rt korl\u00e1tozd a cukorbevitelt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-948057158-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-948057158-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-948057158-1.jpg 1254w\" 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_hatassal_van_a_cukor_az_egeszsegre\"><\/span>Milyen hat\u00e1ssal van a cukor az eg\u00e9szs\u00e9gre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cukrot gyakran \u00fagy mutatj\u00e1k be, mint egyfajta vesz\u00e9lyes anyagot, amely minden k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt k\u00e1ros az eg\u00e9szs\u00e9gre. Ez az elk\u00e9pzel\u00e9s azonban messze nem felel meg a val\u00f3s\u00e1gnak. A cukor k\u00f6nnyen lehet az <strong>ember \u00e9trendj\u00e9nek gyakori r\u00e9sze<\/strong> an\u00e9lk\u00fcl, hogy b\u00e1rmilyen probl\u00e9m\u00e1hoz vezetne. S\u0151t, egyes \u00e9lelmiszerek, p\u00e9ld\u00e1ul a <strong>gy\u00fcm\u00f6lcs\u00f6k<\/strong> \u00e9s a <strong>tejterm\u00e9kek<\/strong> <strong>term\u00e9szetes \u00f6sszetev\u0151je.<\/strong> Sz\u00f3val, nyugodtan vegy\u00e9l egy nagy leveg\u0151t, \u00e9s \u00e9lvezd csak a mai gy\u00fcm\u00f6lcsadagod. De vigy\u00e1zz, hogy ne legyen bel\u0151le t\u00fal sok. A <strong>t\u00falzott cukorfogyaszt\u00e1s<\/strong> val\u00f3ban okozhat probl\u00e9m\u00e1kat.<\/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 t\u00falzott cukorfogyaszt\u00e1s hozz\u00e1j\u00e1rul a<strong> magasabb napi \u00f6sszenergia-bevitelhez<\/strong>, ami n\u00f6veli a <strong>t\u00fals\u00faly<\/strong> \u00e9s az <strong>elh\u00edz\u00e1s<\/strong> kock\u00e1zat\u00e1t. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li>Az elh\u00edz\u00e1s ezen fel\u00fcl n\u00f6veli a k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek, p\u00e9ld\u00e1ul a <strong>r\u00e1k, a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g<\/strong> \u00e9s m\u00e1s betegs\u00e9gek kock\u00e1zat\u00e1t is. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/li>\n\n\n\n<li>A t\u00falzott cukorfogyaszt\u00e1s szint\u00e9n hozz\u00e1j\u00e1rulhat a <strong>fogszuvasod\u00e1s<\/strong> kialakul\u00e1s\u00e1hoz. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen okokb\u00f3l kifoly\u00f3lag hely\u00e9nval\u00f3, hogy az \u00e9des \u00edz \u00e9lvezet\u00e9nek eg\u00e9szs\u00e9gesebb m\u00f3dj\u00e1ra t\u00f6rekedj\u00fcnk, mely elfogadhat\u00f3bb a szervezet sz\u00e1m\u00e1ra. Rengeteg lehet\u0151s\u00e9g \u00e1ll rendelkez\u00e9s\u00fcnkre, \u00e9s ma k\u00f6zelebbr\u0151l megn\u00e9zz\u00fck, melyek a legmegfelel\u0151bbek.<\/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=\"Mennyi_a_napi_idealis_cukorfogyasztas_es_hogyan_lehet_korlatozni\"><\/span>Mennyi a napi ide\u00e1lis cukorfogyaszt\u00e1s, \u00e9s hogyan lehet korl\u00e1tozni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A t\u00falzott cukorfogyaszt\u00e1s negat\u00edv hat\u00e1sainak megel\u0151z\u00e9se \u00e9rdek\u00e9ben aj\u00e1nlatos betartani az aj\u00e1nlott napi beviteli mennyis\u00e9get. A WHO szerint a napi cukorbevitel nem haladhatja meg a <strong>teljes napi energiabevitel 10%-\u00e1t.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>1500 kcal-os<\/strong> energiabevitel eset\u00e9ben ez k\u00f6r\u00fclbel\u00fcl <strong>38 g<\/strong> cukrot jelent.<\/li>\n\n\n\n<li><strong>2000 kcal-s<\/strong> energiabevitel eset\u00e9ben ez nagyj\u00e1b\u00f3l <strong>50 g<\/strong> cukornak felel meg.<\/li>\n\n\n\n<li><strong>2500 kcal-n\u00e1l<\/strong> k\u00f6r\u00fclbel\u00fcl <strong>63 g<\/strong> cukor jut be.<\/li>\n\n\n\n<li><strong>3000 kcal-n\u00e1l<\/strong> pedig k\u00f6r\u00fclbel\u00fcl<strong> 75 g.<\/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>Az optim\u00e1lis napi cukorbevitel azonban egy\u00e9nenk\u00e9nt elt\u00e9r\u0151. Egy \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3nak, aki hetente t\u00f6bbsz\u00f6r is hossz\u00fa edz\u00e9seket v\u00e9gez, sz\u00fcks\u00e9ge van cukorra, hogy gyors energi\u00e1t biztos\u00edtson az izmainak. Ez\u00e9rt az optim\u00e1lis bevitel\u00fck t\u00f6bbsz\u00f6r\u00f6se lehet egy \u00fcl\u0151, keveset sportol\u00f3 ember\u00e9hez k\u00e9pest. Egy mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3dot folytat\u00f3 embernek a legjobb, ha betartja a maxim\u00e1lisan aj\u00e1nlott bevitelt. Hogy a dolgokat egy m\u00e1sik megvil\u00e1g\u00edt\u00e1sb\u00f3l n\u00e9zz\u00fck, egy 450 ml-es Coca-Col\u00e1ban 50 g cukor tal\u00e1lhat\u00f3, ami egyesek sz\u00e1m\u00e1ra a napi folyad\u00e9kbevitel rendszeres r\u00e9sz\u00e9t k\u00e9pezi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, hogyan ker\u00fcld el a foly\u00e9kony kal\u00f3ri\u00e1kat, \u00e9s mi\u00e9rt lehetnek probl\u00e9m\u00e1sak, olvasd el ezt a cikket: <a href=\"https:\/\/gymbeam.hu\/blog\/hol-bujnak-meg-a-folyekony-kaloriak-es-hogyan-akadalyoznak-ezek-az-ures-kaloriak-a-fogyasban\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hol b\u00fajnak meg a foly\u00e9kony kal\u00f3ri\u00e1k, \u00e9s hogyan akad\u00e1lyoznak ezek az \u00fcres kal\u00f3ri\u00e1k a fogy\u00e1sban?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te hogy \u00e1llsz a cukorbevitellel? Ha tiszt\u00e1ban vagy vele, hogy esetleg t\u00f6bbet fogyasztasz a tan\u00e1csosn\u00e1l, ebben a cikkben tal\u00e1lsz n\u00e9h\u00e1ny tippet, hogyan cs\u00f6kkentheted f\u00e1jdalommentesen: <a href=\"https:\/\/gymbeam.hu\/blog\/8-mod-a-cukormennyiseg-csokkentesere-es-kevesebb-edesseg-fogyasztasara\/#8_tipov_ako_znizit_obsah_cukru_v_jedalnicku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>8 m\u00f3d a cukormennyis\u00e9g cs\u00f6kkent\u00e9s\u00e9re \u00e9s kevesebb \u00e9dess\u00e9g fogyaszt\u00e1s\u00e1ra<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"Mivel_lehet_helyettesiteni_a_cukrot\"><\/span>Mivel lehet helyettes\u00edteni a cukrot?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cukor helyettes\u00edt\u00e9s\u00e9re sokf\u00e9le lehet\u0151s\u00e9g van, \u00edgy mindenki a saj\u00e1t preferenci\u00e1i szerint v\u00e1laszthat. K\u00e9t f\u0151 kateg\u00f3ri\u00e1t kell figyelembe venni: a <a href=\"https:\/\/gymbeam.hu\/blog\/mesterseges-edesitok-mitoszok-es-tenyek-az-egeszsegre-gyakorolt-hatasukrol\/\" target=\"_blank\" aria-label=\"mesters\u00e9ges \u00e9des\u00edt\u0151szereket (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mesters\u00e9ges \u00e9des\u00edt\u0151szereket<\/a><strong> \u00e9s a cukorhelyettes\u00edt\u0151ket,<\/strong> bele\u00e9rtve a term\u00e9szetes lehet\u0151s\u00e9geket, mint a m\u00e9z vagy a szirupok, valamint a term\u00e9szetes eredet\u0171 \u00e9des\u00edt\u0151szereket (polialkoholok, stevia).<\/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>mesters\u00e9ges \u00e9des\u00edt\u0151szerek <\/strong>k\u00f6z\u00e9 tartozik a <strong>szukral\u00f3z, az aszpart\u00e1m, a szacharin, az aceszulf\u00e1m-K<\/strong> \u00e9s m\u00e1sok.<\/li>\n\n\n\n<li>A <strong>cukorhelyettes\u00edt\u0151k<\/strong> olyan <strong>term\u00e9szetes<\/strong> lehet\u0151s\u00e9geket takarnak, mint p\u00e9ld\u00e1ul a <strong>m\u00e9z<\/strong> vagy a <strong>szirupok.<\/strong> Ezek k\u00f6z\u00e9 tartoznak azonban a gy\u00fcm\u00f6lcs\u00f6kben \u00e9s z\u00f6lds\u00e9gekben gyakran el\u0151fordul\u00f3 polialkoholok is. Ma erre a m\u00e1sodik csoportra fogunk \u00f6sszpontos\u00edtani.<\/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=\"Mik_azok_a_cukorhelyettesitok_es_hogyan_lehet_koztuk_eligazodni\"><\/span>Mik azok a cukorhelyettes\u00edt\u0151k, \u00e9s hogyan lehet k\u00f6zt\u00fck eligazodni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A cukorhelyettes\u00edt\u0151k vil\u00e1g\u00e1nak meg\u00e9rt\u00e9se n\u00e9ha el\u00e9g nagy fejt\u00f6r\u00e9st okozhat. N\u00e9melyik\u00fck l\u00e9nyeg\u00e9ben cukor, csak m\u00e1s k\u00f6nt\u00f6sben, m\u00edg m\u00e1soknak gyakorlatilag nulla a kal\u00f3ria\u00e9rt\u00e9k\u00fck. Ennek eredm\u00e9nyek\u00e9ppen ez egy olyan kateg\u00f3ria, amely semmilyen el\u0151nnyel nem j\u00e1r a hagyom\u00e1nyos cukorral szemben, m\u00edg m\u00e1sokn\u00e1l ak\u00e1r pozit\u00edv eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sokat is megfigyelhet\u00fcnk. Hogyan kell mindezeket \u00e9rtelmezni?<\/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=\"Cukorhelyettesitok\"><\/span>Cukorhelyettes\u00edt\u0151k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A hagyom\u00e1nyos feh\u00e9r cukor helyettes\u00edt\u00e9s\u00e9re el\u00e9g sokf\u00e9le lehet\u0151s\u00e9g van a piacon. T\u00f6bb figyelmet ford\u00edtunk azokra, amelyek nagyon hasonl\u00edtanak r\u00e1, mint p\u00e9ld\u00e1ul a n\u00e1d- vagy a barna cukor, \u00e9s m\u00e1sok. Emellett \u00e9des\u00edt\u00e9shez olyan alternat\u00edv\u00e1kat is kipr\u00f3b\u00e1lhatsz, mint a <a aria-label=\"ban\u00e1npor (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-bananpor-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ban\u00e1npor<\/a>, a <a href=\"https:\/\/gymbeam.hu\/bio-lucuma-por-gymbeam.html\" target=\"_blank\" aria-label=\"lucuma (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lucuma<\/a> \u00e9s \u00edgy tov\u00e1bb.<\/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\" id=\"brown-sugar\">1. Barnacukor<\/h3>\n\n\n\n<p>A barna cukor gyakorlatilag ugyanolyan, mint rokona, a feh\u00e9r cukor. Szint\u00e9n <strong>cukorr\u00e9p\u00e1b\u00f3l<\/strong> sz\u00e1rmazik, \u00edgy szinte <strong>tiszta szachar\u00f3zkever\u00e9k.<\/strong> Az egyetlen k\u00fcl\u00f6nbs\u00e9g a feh\u00e9r cukorhoz k\u00e9pest az, hogy nem esik \u00e1t a finom\u00edt\u00e1si folyamaton, \u00e9s nem \u201efeh\u00e9r\u00edtik\u201d. <strong>Melaszt<\/strong> tartalmaz, amely barna sz\u00ednt k\u00f6lcs\u00f6n\u00f6z neki. A melasz bizonyos mennyis\u00e9g\u0171 <strong>vitamint,<\/strong> <strong>\u00e1sv\u00e1nyi anyagokat<\/strong> \u00e9s egy\u00e9b<strong> bioakt\u00edv anyagokat<\/strong> is tartalmaz, ami sokunkban gyakran azt a hitet kelti, hogy ez a cukor eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kkel j\u00e1rhat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teh\u00e1t akkor a barna cukor val\u00f3ban eg\u00e9szs\u00e9gesebb, mint feh\u00e9r t\u00e1rsa, ahogy azt sokan gondolj\u00e1k? Ahogy azt m\u00e1r sejtheted, hogy ez egy teljesen t\u00e9ves elk\u00e9pzel\u00e9s, mivel <strong>elhanyagolhat\u00f3<\/strong> mennyis\u00e9gben tartalmazza ezeket az anyagokat. Ahhoz, hogy pozit\u00edv hat\u00e1suk megnyilv\u00e1nuljon, kil\u00f3sz\u00e1mra kellene fogyasztani a barna cukrot, ami biztosan nem tenne j\u00f3t az eg\u00e9szs\u00e9g\u00fcnknek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl a barna cukor egy m\u00e1sik v\u00e1ltozat\u00e1val is tal\u00e1lkozhatsz. A piacon vannak olyan term\u00e9kek, amelyek <strong>barna sz\u00edn\u0171re sz\u00ednezett<\/strong> feh\u00e9r cukorb\u00f3l \u00e1llnak. Ez a term\u00e9k kiz\u00e1r\u00f3lag a sz\u00edne miatt kelti az \u201eeg\u00e9szs\u00e9ges\u201d cukor ill\u00fazi\u00f3j\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00f3val, akkor merre billen a m\u00e9rleg? Ha a feh\u00e9r cukor megfelel\u0151 v\u00e1ltozat\u00e1t keresed, a barna cukorhoz val\u00f3 ny\u00falni t\u00e9nyleg felesleges. Egyetlen el\u0151nye az lehet, hogy egyesek sz\u00e1m\u00e1ra \u00e9rdekesebb az \u00edze, de semmik\u00e9ppen sem tekinthetj\u00fck eg\u00e9szs\u00e9gesebbnek vagy t\u00e1pl\u00e1l\u00f3bbnak a feh\u00e9r cukorhoz k\u00e9pest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A barnacukor energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">380 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6860,29952,50206,56773,111382\" ><\/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<h3 class=\"wp-block-heading\" id=\"cane-sugar\">2. N\u00e1dcukor<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-nadcukor-vanavita.html\" target=\"_blank\" aria-label=\"n\u00e1dcukor (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1dcukor<\/a> <strong>cukorn\u00e1db\u00f3l<\/strong> k\u00e9sz\u00fcl. \u00d6sszet\u00e9tel\u00e9t tekintve nagyon hasonl\u00edt a r\u00e9pacukorhoz, mivel t\u00falnyom\u00f3r\u00e9szt a <strong>szachar\u00f3z<\/strong> nev\u0171 diszacharidb\u00f3l \u00e1ll. A feh\u00e9r cukort\u00f3l elt\u00e9r\u0151en <strong>nem esik \u00e1t finom\u00edt\u00e1si folyamaton,<\/strong> \u00edgy megmaradnak benne a <strong>jellegzetes \u00edz\u00e9\u00e9rt \u00e9s arom\u00e1j\u00e1\u00e9rt<\/strong> felel\u0151s vegy\u00fcletek, valamint <strong>kis mennyis\u00e9g\u0171 vitamin \u00e9s \u00e1sv\u00e1nyi anyag.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A barna cukorhoz hasonl\u00f3an a n\u00e1dcukor eset\u00e9ben is ugyanez az elv \u00e9rv\u00e9nyes &#8211; ha jelent\u0151s mennyis\u00e9g\u0171 t\u00e1panyagot szeretn\u00e9l vele bejuttatni, akkor jelent\u0151s mennyis\u00e9gben kell fogyasztani is. Az egyetlen potenci\u00e1lis el\u0151nye m\u00e9g mindig az egyedi \u00edzprofilj\u00e1ban rejlik, amely jobban passzolhat bizonyos s\u00fctem\u00e9nyekhez vagy m\u00e1s <a href=\"https:\/\/gymbeam.hu\/blog\/receptek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9des receptekhez<\/a>. K\u00f6vetkez\u00e9sk\u00e9ppen egy\u00e9rtelm\u0171, hogy a n\u00e1dcukor nem jelent eg\u00e9szs\u00e9gesebb alternat\u00edv\u00e1t a feh\u00e9r cukorral szemben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A n\u00e1dcukor energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">380 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/rsz_1img_2603-1124x749.jpg\" alt=\"Cukorn\u00e1d szirup\" class=\"wp-image-489496\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_1img_2603-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_1img_2603-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_1img_2603-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_1img_2603-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"coconut-sugar\">3. K\u00f3kuszcukor<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-coconut-sugar-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00f3kuszcukrot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f3kuszcukrot<\/a> a <strong>k\u00f3kuszp\u00e1lma vir\u00e1gainak<\/strong> nedv\u00e9b\u0151l fokozatos meleg\u00edt\u00e9ssel \u00e9s a v\u00edztartalom elp\u00e1rologtat\u00e1s\u00e1val \u00e1ll\u00edtj\u00e1k el\u0151. Ez a cukor is els\u0151sorban, <strong>70-80%-ban<\/strong> <strong>szachar\u00f3zb\u00f3l<\/strong> \u00e1ll. A fent eml\u00edtett cukorfajt\u00e1khoz hasonl\u00f3an a k\u00f3kuszcukrot sem finom\u00edtj\u00e1k, \u00edgy meg\u0151rzi <strong>eredeti \u00e1sv\u00e1nyi anyag-, vitamin- <\/strong>\u00e9s az egy\u00e9b<strong> bioakt\u00edv vegy\u00fcleteinek tartalm\u00e1t.<\/strong> Egyedis\u00e9ge az <strong>inulintartalm\u00e1ban<\/strong> rejlik, amely egy olyan <strong>rost,<\/strong> amely <strong>prebiotikumk\u00e9nt<\/strong> (a hasznos b\u00e9lbakt\u00e9riumok t\u00e1pl\u00e1l\u00e9kak\u00e9nt) funkcion\u00e1l. A k\u00f3kuszcukor mellett <a href=\"https:\/\/gymbeam.hu\/bio-kokuszszirup-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00f3kuszsziruppal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f3kuszsziruppal<\/a> is tal\u00e1lkozhatsz, amely a cukorral ellent\u00e9tben t\u00f6bb vizet tartalmaz, \u00e9s ennek k\u00f6vetkezt\u00e9ben alacsonyabb a szachar\u00f3ztartalma. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f3kuszcukor arr\u00f3l is ismert, hogy m\u00e1sokhoz k\u00e9pest <strong>alacsonyabb a glik\u00e9mi\u00e1s indexe.<\/strong> A gyakorlatban ez arra utal, hogy lassabban emeli a v\u00e9rcukorszintet (glik\u00e9mia). Ez az inform\u00e1ci\u00f3 azonban n\u00e9mileg f\u00e9lrevezet\u0151 lehet, mivel a k\u00fcl\u00f6nb\u00f6z\u0151 forr\u00e1sokb\u00f3l sz\u00e1rmaz\u00f3 meg\u00e1llap\u00edt\u00e1sok jelent\u0151sen elt\u00e9rnek egym\u00e1st\u00f3l. Ez\u00e9rt erre a hat\u00e1sra nem lehet biztosan t\u00e1maszkodni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A k\u00f3kuszcukor sem tekinthet\u0151 vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok forr\u00e1s\u00e1nak. Nem jelent jelent\u0151s rostforr\u00e1st sem, mivel inulintartalma 100 grammonk\u00e9nt mind\u00f6ssze 4,7 g. Ez\u00e9rt az inulin valamennyire jelent\u0151s bevitel\u00e9nek el\u00e9r\u00e9s\u00e9hez komolyabb mennyis\u00e9g\u0171 k\u00f3kuszcukor napi szint\u0171 fogyaszt\u00e1s\u00e1ra lenne sz\u00fcks\u00e9g.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ebben az esetben is a f\u0151 el\u0151nye a <strong>jellegzetes \u00edz\u00e9ben \u00e9s arom\u00e1j\u00e1ban<\/strong> rejlik, ami bizonyos receptekben j\u00f3l j\u00f6het. Ezenk\u00edv\u00fcl <strong>alacsonyabb \u00e9des\u00edt\u0151er\u0151<\/strong> jellemzi, ami akkor hasznos, ha a t\u00falzott \u00e9des\u00edt\u0151szeres szok\u00e1sok fokozatos cs\u00f6kkent\u00e9s\u00e9re t\u00f6rekszel. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A k\u00f3kuszcukor energiatartalma \/ 100 g<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A k\u00f3kuszdi\u00f3szirup energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">391 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">312 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"honey\">4. M\u00e9z<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/mezek\" target=\"_blank\" aria-label=\"m\u00e9z (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e9z<\/a> \u00e9vsz\u00e1zadok \u00f3ta ismert eg\u00e9szs\u00e9ges \u00e9des\u00edt\u0151szerk\u00e9nt, \u00e9s gyakran \u00fagy gondolj\u00e1k, hogy k\u00e9pes gy\u00f3gy\u00edtani b\u00e1rmilyen megf\u00e1z\u00e1st vagy enyh\u00edteni a torokf\u00e1j\u00e1st. Gyakori, hogy a te\u00e1ba tessz\u00fck, amikor nem \u00e9rezz\u00fck j\u00f3l magunkat, abban a hitben, hogy ez enyh\u00fcl\u00e9st hozhat. A m\u00e9zet \u00f6sszet\u00e9tele k\u00fcl\u00f6nb\u00f6zteti meg m\u00e1s cukorhelyettes\u00edt\u0151kt\u0151l; nemcsak <strong>vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat<\/strong> tartalmaz, hanem <strong>fenolokat, szerves savakat, karotinoidokat, enzimeket<\/strong> \u00e9s m\u00e1s, j\u00f3t\u00e9kony hat\u00e1sukr\u00f3l ismert <strong>bioakt\u00edv vegy\u00fcleteket<\/strong> is. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tanulm\u00e1nyok azt is kimutatt\u00e1s, hogy a m\u00e9z val\u00f3sz\u00edn\u0171leg sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel j\u00e1r. Hasznos lehet a <strong>gy\u00f3gyul\u00e1s el\u0151seg\u00edt\u00e9s\u00e9ben,<\/strong> enyh\u00edti a <strong>gyomorfek\u00e9ly, a<\/strong> <strong>gyomorgyullad\u00e1s<\/strong> \u00e9s az <strong>em\u00e9szt\u00e9si<\/strong> probl\u00e9m\u00e1k t\u00fcneteit. S\u0151t, a m\u00e9z haszn\u00e1lata <strong>torokf\u00e1j\u00e1s<\/strong> <strong>\u00e9s k\u00f6h\u00f6g\u00e9s<\/strong> ellen sem felt\u00e9tlen\u00fcl csak egy \u00f3sdi mese, mivel \u00fagy t\u0171nik, hogy k\u00e9pes a torok ny\u00e1lkah\u00e1rty\u00e1j\u00e1nak bevon\u00e1s\u00e1ra \u00e9s a nemk\u00edv\u00e1natos mikroorganizmusok elt\u00e1vol\u00edt\u00e1s\u00e1nak el\u0151seg\u00edt\u00e9s\u00e9re. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azonban elm\u00e9lyed\u00fcnk a <a href=\"https:\/\/gymbeam.hu\/mez-gymbeam.html\" target=\"_blank\" aria-label=\"m\u00e9z (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e9z<\/a> t\u00e1panyag-\u00f6sszet\u00e9tel\u00e9ben, r\u00e1j\u00f6v\u00fcnk, hogy t\u00falnyom\u00f3r\u00e9szt <strong>egyszer\u0171 cukrokb\u00f3l<\/strong> \u00e1ll. Ezek a cukrok teszik ki az \u00f6sszet\u00e9tele ak\u00e1r 82%-\u00e1t, amiben majdnem egyenl\u0151 ar\u00e1nyban oszlik meg a gl\u00fck\u00f3z \u00e9s a frukt\u00f3z. B\u00e1r a m\u00e9z energiatartalma valamivel alacsonyabb, mint a feh\u00e9r cukor\u00e9, nem biztos, hogy ez a v\u00e9gs\u0151 megold\u00e1s azok sz\u00e1m\u00e1ra, akik a hagyom\u00e1nyos cukrot akarj\u00e1k z\u00f6kken\u0151mentesen helyettes\u00edteni. Ennek ellen\u00e9re a cukor egy eg\u00e9szs\u00e9gesebb helyettes\u00edt\u0151je, figyelembe v\u00e9ve a hozz\u00e1 kapcsol\u00f3d\u00f3 eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6ket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A m\u00e9z energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">304 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/MG_7495-1124x749.jpeg\" alt=\"M\u00e9z\" class=\"wp-image-489512\" style=\"width:843px;height:562px\" title=\"M\u00e9z\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_7495-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_7495-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_7495-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/MG_7495-2048x1365.jpeg 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=\"Szirupok\"><\/span>Szirupok<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" id=\"maple-syrup\">1. Juharszirup<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-juharszirup-gymbeam.html\" target=\"_blank\" aria-label=\"juharszirupot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">juharszirupot<\/a> a <strong>juharf\u00e1k nedv\u00e9b\u0151l<\/strong> \u00e1ll\u00edtj\u00e1k el\u0151, \u00e9s <strong>egyed\u00fcl\u00e1ll\u00f3 \u00edz\u00e9r\u0151l \u00e9s arom\u00e1j\u00e1r\u00f3l<\/strong> nevezetes. Ennek a szirupnak n\u00e9gy k\u00fcl\u00f6nb\u00f6z\u0151 fajt\u00e1ja l\u00e9tezik, amelyek a gy\u0171jt\u00e9s id\u0151pontj\u00e1t\u00f3l f\u00fcgg\u0151en v\u00e1ltoznak, \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 a sz\u00edn\u00fck, az \u00edz\u00fck \u00e9s az arom\u00e1juk. A s\u00f6t\u00e9tebb \u00e9s er\u0151teljesebb \u00edz\u0171 v\u00e1ltozatot \u00e1ltal\u00e1ban s\u00fct\u00e9shez haszn\u00e1lj\u00e1k, m\u00edg a vil\u00e1gosabb \u00e9s enyh\u00e9bb v\u00e1ltozatot \u00e9des\u00edt\u0151szerk\u00e9nt vagy \u00f6ntetk\u00e9nt haszn\u00e1lj\u00e1k. <span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szirupok nagy r\u00e9sze egyszer\u0171 cukorb\u00f3l, f\u0151leg szachar\u00f3zb\u00f3l \u00e1ll. Emellett megtal\u00e1lhat\u00f3k benn\u00fck bioakt\u00edv anyagok is, mint a vitaminok vagy a fenolos vegy\u00fcletek. A piacon el\u00e9rhet\u0151 k\u00e9sz\u00edtm\u00e9nyek energiatartalma azonban sz\u00e9les sk\u00e1l\u00e1n mozog \u2013 egyes esetekben ak\u00e1r 30%-al is kevesebb lehet, mint a feh\u00e9r cukor\u00e9. Az ilyen term\u00e9kek \u00e1ltal\u00e1ban azonban kisebb \u00e9des\u00edt\u0151er\u0151vel is rendelkeznek, ez\u00e9rt fontos, hogy \u00f3vatosan haszn\u00e1ljuk \u0151ket, nehogy akaratlanul is nagyobb adag felhaszn\u00e1l\u00e1s\u00e1val ellens\u00falyozzuk a gyeng\u00e9bb \u00e9des\u00edt\u0151hat\u00e1st. Fontos \u00e9szben tartani, hogy ez nem szab\u00e1ly, hiszen egyes term\u00e9kek kal\u00f3riatartalma szinte megegyezik a hagyom\u00e1nyos cukor\u00e9val. Ez az egyes gy\u00e1rt\u00f3k \u00e1ltal alkalmazott feldolgoz\u00e1si elj\u00e1r\u00e1sokt\u00f3l f\u00fcgg. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A juharszirup energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">260 &#8211; 360 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"agave-syrup\">2. Ag\u00e1v\u00e9 szirup<\/h3>\n\n\n\n<p>Az <a href=\"https:\/\/gymbeam.hu\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\"agav\u00e9 szirupot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">agav\u00e9 szirupot<\/a> az <strong>agav\u00e9 nev\u0171 l\u00e9d\u00fas n\u00f6v\u00e9ny lev\u00e9b\u0151l<\/strong> nyerik, \u00e9s el\u0151\u00e1ll\u00edt\u00e1si folyamata hasonl\u00edt a gy\u00fcm\u00f6lcscukorszirup el\u0151\u00e1ll\u00edt\u00e1s\u00e1hoz. \u00d6sszet\u00e9tel\u00e9nek mintegy 70%-\u00e1t egyszer\u0171 cukrok teszik ki, a <strong>szirup tartalm\u00e1nak k\u00f6r\u00fclbel\u00fcl 55%-a frukt\u00f3z.<\/strong> Ennek eredm\u00e9nyek\u00e9nt <strong>nagyobb \u00e9des\u00edt\u0151er\u0151vel<\/strong> rendelkezik, \u00edgy kisebb adag is elegend\u0151 ahhoz, hogy a hagyom\u00e1nyos feh\u00e9r cukorhoz hasonl\u00f3 \u00e9des\u00edt\u0151 hat\u00e1st \u00e9rj\u00fcnk el. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magas frukt\u00f3ztartalma miatt ez a szirup <strong>alacsonyabb glik\u00e9mi\u00e1s indexszel<\/strong> is b\u00fcszk\u00e9lkedhet. A frukt\u00f3z val\u00f3j\u00e1ban csak m\u00e9rs\u00e9kelten emeli a v\u00e9rcukorszintet (glik\u00e9mi\u00e1t), ez\u00e9rt az agav\u00e9 szirupot egyesek megfelel\u0151 \u00e9des\u00edt\u0151szernek tekintik a cukorbetegek sz\u00e1m\u00e1ra. Ezt a potenci\u00e1lis el\u0151nyt azonban \u00f3vatosan kell megk\u00f6zel\u00edteni, mivel sz\u00e1mos t\u00e9nyez\u0151 befoly\u00e1solja az \u00e9lelmiszerek glik\u00e9mi\u00e1s index\u00e9t. \u00cdgy az agav\u00e9szirup hozz\u00e1ad\u00e1sa egy \u00e9telhez nem felt\u00e9tlen\u00fcl garant\u00e1lja az alacsony glik\u00e9mi\u00e1s index\u00e9rt\u00e9ket. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azonban <strong>maga a frukt\u00f3ztartalom<\/strong> lehet az agav\u00e9szirup legnagyobb kih\u00edv\u00e1st jelent\u0151 tulajdons\u00e1ga. A frukt\u00f3z a szervezetben m\u00e1sk\u00e9pp metaboliz\u00e1l\u00f3dik, mint a gl\u00fck\u00f3z, \u00e9s a t\u00falzott bevitel \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 a <strong>m\u00e1jban t\u00f6rt\u00e9n\u0151 zs\u00edrfelhalmoz\u00f3d\u00e1ssal.<\/strong> A zs\u00edrm\u00e1j \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek \u00e9s az inzulinrezisztencia kialakul\u00e1s\u00e1nak magasabb kock\u00e1zat\u00e1val. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szirup \u00f6nmag\u00e1ban nem felt\u00e9tlen\u00fcl probl\u00e9m\u00e1s a frukt\u00f3ztartalom szempontj\u00e1b\u00f3l, de ez lehet a kirak\u00f3s j\u00e1t\u00e9k egyik darabja, amely hozz\u00e1j\u00e1rulhat a megn\u00f6vekedett bevitelhez. Ha p\u00e9ld\u00e1ul frukt\u00f3zzal \u00e9des\u00edtett \u00e9telekkel vagy italokkal keverj\u00fck (sok \u00e9des\u00edtett italban magas gl\u00fck\u00f3z-frukt\u00f3z tartalm\u00fa kukoricaszirupot stb. haszn\u00e1lnak), akkor sz\u00fcks\u00e9gtelen\u00fcl nagy mennyis\u00e9get fogyaszthatunk naponta. Ez ak\u00e1r negat\u00edv hat\u00e1sokhoz is vezethet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az agav\u00e9szirup energiatartalma a feh\u00e9r cukor\u00e9hoz hasonl\u00f3, \u00edgy magas frukt\u00f3ztartalma miatt nem felt\u00e9tlen\u00fcl ide\u00e1lis helyettes\u00edt\u0151je. Mindazon\u00e1ltal m\u00e9g mindig j\u00f3l j\u00f6het alkalmi \u00e9des\u00edt\u0151szerk\u00e9nt, p\u00e9ld\u00e1ul a kedvenc palacsinta vagy gofri \u00e9des\u00edt\u00e9s\u00e9re.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Az agav\u00e9 szirup energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">310 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/predajna_jul-8-1124x749.jpg\" alt=\"Ag\u00e1v\u00e9 szirup\" class=\"wp-image-489437\" style=\"width:843px;height:562px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/predajna_jul-8-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/predajna_jul-8-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/predajna_jul-8-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/predajna_jul-8.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chicory-syrup\">3. Cik\u00f3ria szirup<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/cikoria-szirup-gymbeam.html\" target=\"_blank\" aria-label=\"cik\u00f3ria szirup (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cik\u00f3ria szirup<\/a> a <strong>cik\u00f3ria n\u00f6v\u00e9ny gy\u00f6ker\u00e9b\u0151l<\/strong> k\u00e9sz\u00fcl, \u00e9s <strong>inulin-<\/strong> \u00e9s <strong>oligofrukt\u00f3z-tartalm\u00e1val<\/strong> t\u0171nik ki. Pontosan az inulin adja a szirup \u00e9des \u00edz\u00e9t, mik\u00f6zben a <strong>b\u00e9l mikrobiom \u00f6sszet\u00e9tel\u00e9re<\/strong> is pozit\u00edvan hathat. Az inulin ugyanis <strong>prebiotikumk\u00e9nt<\/strong> m\u0171k\u00f6dik, l\u00e9nyeg\u00e9ben t\u00e1pl\u00e1l\u00e9kot biztos\u00edt a b\u00e9lben l\u00e9v\u0151 hasznos bakt\u00e9riumok sz\u00e1m\u00e1ra. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mivel a szirup \u00f6sszetev\u0151inek t\u00f6bbs\u00e9ge rostokb\u00f3l \u00e1ll, a cukornak nincs annyi helye. A cukor csak k\u00f6r\u00fclbel\u00fcl <strong>5%-\u00e1t teszi ki az \u00f6sszet\u00e9tel\u00e9nek.<\/strong> Ennek eredm\u00e9nyek\u00e9nt a cik\u00f3riaszirup energia\u00e9rt\u00e9ke alacsony, mintegy <strong>60%-kal alacsonyabb, mint a feh\u00e9r cukor\u00e9.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez\u00e1ltal alacsony cukortartalma, a feh\u00e9r cukorn\u00e1l l\u00e9nyegesen kevesebb kal\u00f3riatartalma \u00e9s magas rosttartalma miatt igen figyelemre m\u00e9lt\u00f3 term\u00e9k. Ennek ellen\u00e9re m\u00e9g mindig \u00e9des, \u00e9des\u00edt\u0151 ereje nagyj\u00e1b\u00f3l a fele a hagyom\u00e1nyos cukor\u00e9nak. Ebben az esetben b\u00e1tran kijelenthetj\u00fck, hogy ez egy olyan szirup, amely k\u00e9pes hat\u00e9konyan <strong>helyettes\u00edteni a hagyom\u00e1nyos feh\u00e9r cukrot.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A cik\u00f3riaszirup energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">160 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. M\u00e1s t\u00edpus\u00fa szirupok<\/h3>\n\n\n\n<p>A fent eml\u00edtett szirupokon k\u00edv\u00fcl sz\u00e1mos m\u00e1s, k\u00fcl\u00f6nleges alapanyagokb\u00f3l k\u00e9sz\u00fclt szirupot is felfedezhet\u00fcnk. Ezek k\u00f6z\u00e9 tartozik p\u00e9ld\u00e1ul:<\/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 href=\"https:\/\/gymbeam.hu\/bio-datolya-szirup-gymbeam.html\" target=\"_blank\" aria-label=\"datolyaszirup (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">datolyaszirup<\/a>: Datoly\u00e1b\u00f3l k\u00e9sz\u00fcl, \u00e9s az \u00e1zsiai konyh\u00e1ban gyakran haszn\u00e1lj\u00e1k. Gl\u00fck\u00f3z- \u00e9s frukt\u00f3ztartalm\u00e1t tekintve az agav\u00e9 sziruphoz hasonl\u00edt.<\/li>\n\n\n\n<li><strong>kukoricaszirup:<\/strong> A kukoricakem\u00e9ny\u00edt\u0151b\u0151l el\u0151\u00e1ll\u00edtott szirup gl\u00fck\u00f3z, malt\u00f3z \u00e9s oligoszacharidok (amelyek 3-10 monoszacharid-molekul\u00e1b\u00f3l \u00e1llnak) kever\u00e9k\u00e9t tartalmazza.<\/li>\n\n\n\n<li><strong>\u00e1rpamal\u00e1ta szirup:<\/strong> A cs\u00edr\u00e1ztatott \u00e1rp\u00e1b\u00f3l k\u00e9sz\u00fclt szirupot magas mal\u00e1tacukor-tartalom (k\u00e9t gl\u00fck\u00f3zmolekul\u00e1b\u00f3l \u00e1ll\u00f3 diszacharid) jellemzi.<\/li>\n\n\n\n<li><strong>b\u00fazaszirup:<\/strong> A b\u00fazakem\u00e9ny\u00edt\u0151b\u0151l k\u00e9sz\u00fclt szirup nemcsak \u00e9des\u00edti, hanem s\u0171r\u00edti is az \u00e9teleket.<\/li>\n\n\n\n<li><strong>rizsszirup:<\/strong> Ez a szirup barna rizsb\u0151l k\u00e9sz\u00fcl, \u00e9s els\u0151sorban mal\u00e1tacukorb\u00f3l \u00e1ll.<\/li>\n\n\n\n<li><strong>\u00e1fonyaszirup<\/strong><\/li>\n\n\n\n<li><strong>ribizliszirup<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Polialkoholok\"><\/span>Polialkoholok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A polialkoholokr\u00f3l (m\u00e1s n\u00e9ven cukoralkoholok) kifejez\u00e9s olyan k\u00e1ros vegyi anyagok juthatnak esz\u00fcnkbe, amelyeknek nem igaz\u00e1n lenne hely\u00fck az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1sban. Ez azonban t\u00e1vol \u00e1ll az igazs\u00e1gt\u00f3l, mivel ezek az anyagok term\u00e9szetes m\u00f3don megtal\u00e1lhat\u00f3ak a gy\u00fcm\u00f6lcs\u00f6kben \u00e9s z\u00f6lds\u00e9gekben, \u00e9s \u00e1ltal\u00e1ban j\u00f3l bev\u00e1lt \u00e9des\u00edt\u0151szerk\u00e9nt haszn\u00e1lj\u00e1k \u0151ket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek ellen\u00e9re az egyik h\u00e1tr\u00e1nyok, hogy n\u00e9h\u00e1ny \u00e9rz\u00e9kenyebb egy\u00e9nn\u00e9l <strong>em\u00e9szt\u00e9si zavarokat<\/strong> okozhatnak. Ez olyan t\u00fcnetekben nyilv\u00e1nulhat meg, mint a puffad\u00e1s vagy a hasmen\u00e9s. A polialkoholok nem sz\u00edv\u00f3dnak fel teljesen az em\u00e9szt\u0151rendszerben, \u00edgy egy r\u00e9sz\u00fck eljut a vastagb\u00e9lbe, ahol k\u00f6lcs\u00f6nhat\u00e1sba l\u00e9pnek a b\u00e9lbakt\u00e9riumokkal. A tolerancia azonban egy\u00e9nenk\u00e9nt v\u00e1ltozik, \u00e9s mindig \u00e9rdemes megn\u00e9zni, hogyan reag\u00e1l r\u00e1juk az em\u00e9szt\u00e9s.<\/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\" id=\"xylitol\">1. Xilit<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/xilit\" target=\"_blank\" aria-label=\"xilit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xilit<\/a>, m\u00e1s n\u00e9ven <strong>ny\u00edrfacukor,<\/strong> term\u00e9szetes m\u00f3don gy\u00fcm\u00f6lcs\u00f6kben \u00e9s gomb\u00e1kban fordul el\u0151. Ahogy a neve is mutatja, ny\u00edrf\u00e1b\u00f3l sz\u00e1rmazik. Ez a cukoralkohol els\u0151 pillant\u00e1sra a krist\u00e1lycukorra hasonl\u00edt, de k\u00f6r\u00fclbel\u00fcl <strong>40%-kal kevesebb kal\u00f3ri\u00e1t<\/strong> tartalmaz, mint a cukor. Tov\u00e1bbi el\u0151nye, hogy a <strong>cukorhoz hasonl\u00f3 \u00e9des\u00edt\u0151er\u0151vel<\/strong> rendelkezik, \u00edgy azonos mennyis\u00e9g felhaszn\u00e1l\u00e1s\u00e1val k\u00f6r\u00fclbel\u00fcl feleannyi energi\u00e1t visz\u00fcnk be a szervezetbe. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A xilit m\u00e1sik el\u0151nye a <strong>minim\u00e1lis glik\u00e9mi\u00e1s index.<\/strong> A 100-as GI-vel rendelkez\u0151 gl\u00fck\u00f3zhoz k\u00e9pest a xilit 7-es \u00e9rt\u00e9kkel rendelkezik. Gyakorlatilag nem, vagy csak minim\u00e1lisan emeli a v\u00e9rcukorszintet, \u00edgy <strong>cukorbetegek<\/strong> sz\u00e1m\u00e1ra megfelel\u0151 \u00e9des\u00edt\u0151szer. Ezenk\u00edv\u00fcl ismert a <strong>fogakra<\/strong> gyakorolt pozit\u00edv hat\u00e1sa, \u00e9s val\u00f3sz\u00edn\u0171leg <strong>cs\u00f6kkenti a fogszuvasod\u00e1s kock\u00e1zat\u00e1t.<\/strong> Ez\u00e9rt tal\u00e1lhat\u00f3 meg \u00e1ltal\u00e1ban a cukormentes r\u00e1g\u00f3gumikban. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A xilitnek nincs igaz\u00e1n elfogadhat\u00f3 napi beviteli \u00e9rt\u00e9ke (ADI), amely meghat\u00e1rozn\u00e1 a megengedett fels\u0151 hat\u00e1r\u00e9rt\u00e9ket, de megegyez\u00e9s szerint ez <strong>40-50 g<\/strong> k\u00f6r\u00fcl van. Ezen a mennyis\u00e9gen fel\u00fcl nagyobb val\u00f3sz\u00edn\u0171s\u00e9ggel fordulhatnak el\u0151 em\u00e9szt\u00e9si probl\u00e9m\u00e1k. Aggodalomra azonban semmi ok; el\u00e9g nagy kih\u00edv\u00e1s a mindennapi \u00e9trendben t\u00fall\u00e9pi ezt a mennyis\u00e9get. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A xilit energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">240 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[9]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/rsz_brownies_tiramisu_gymbeam-23-1124x749.jpg\" alt=\"Xilit\" class=\"wp-image-489528\" style=\"width:843px;height:562px\" title=\"Xilit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_brownies_tiramisu_gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_brownies_tiramisu_gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_brownies_tiramisu_gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/rsz_brownies_tiramisu_gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"erythritol\">2. Eritrit<\/h3>\n\n\n\n<p>Az <a href=\"https:\/\/gymbeam.hu\/eritrit\" target=\"_blank\" aria-label=\"eritrit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritrit<\/a> term\u00e9szetes m\u00f3don jelen van bizonyos gy\u00fcm\u00f6lcs\u00f6kben, p\u00e9ld\u00e1ul a sz\u0151l\u0151ben, az \u0151szibarackban \u00e9s a dinny\u00e9ben. Azonban a gl\u00fck\u00f3z ferment\u00e1ci\u00f3j\u00e1val is el\u0151\u00e1ll\u00edthat\u00f3. A xilithez hasonl\u00f3an megjelen\u00e9s\u00e9ben a krist\u00e1lycukorhoz hasonl\u00edt. A xilitt\u0151l elt\u00e9r\u0151en azonban az eritrit <strong>nulla kal\u00f3ria\u00e9rt\u00e9kkel<\/strong> b\u00fcszk\u00e9lkedhet, mivel nem metaboliz\u00e1l\u00f3dik a szervezetben, \u00e9s v\u00e1ltozatlanul kiv\u00e1laszt\u00f3dik a vizelettel. K\u00f6vetkez\u00e9sk\u00e9ppen <strong>nem emeli meg a v\u00e9rcukorszintet,<\/strong> ez\u00e9rt <strong>alkalmas term\u00e9k cukorbetegek sz\u00e1m\u00e1ra.<\/strong> \u00c9des\u00edt\u0151ereje a <strong>cukor\u00e9hoz k\u00e9pest 60-80%-os.<\/strong> El\u0151nye, hogy nincs jellegzetes \u00edze, \u00edgy m\u00e1s \u00e9des\u00edt\u0151szerekkel keverve fokozhat\u00f3 az \u00e9dess\u00e9g. Gyakran haszn\u00e1lj\u00e1k p\u00e9ld\u00e1ul <a href=\"https:\/\/gymbeam.hu\/eritritol-sztivia-edesitoszer-gymbeam.html\" target=\"_blank\" aria-label=\"stevi\u00e1val kombin\u00e1lva (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevi\u00e1val kombin\u00e1lva<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az eritritre sincs meghat\u00e1rozott ADI-\u00e9rt\u00e9k, de a j\u00f3l toler\u00e1lhat\u00f3 adagok a f\u00e9rfiak eset\u00e9ben 0,66 g\/tests\u00falykilogrammig, a n\u0151k eset\u00e9ben pedig 0,8 g\/tests\u00falykilogrammig terjednek. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Az eritrit energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"stevia\"><span class=\"ez-toc-section\" id=\"Stevia\"><\/span>Stevia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/stevia\" target=\"_blank\" aria-label=\"stevia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevia<\/a> egy olyan n\u00f6v\u00e9ny, amely a benne tal\u00e1lhat\u00f3 <strong>szteviol-glikozidoknak<\/strong> nevezett vegy\u00fcleteknek tulajdon\u00edtott \u00e9des\u00edt\u0151 hat\u00e1s\u00e1r\u00f3l ismert. Ezeket a glikozidokat feldolgozz\u00e1k \u00e9s \u00e9des\u00edt\u0151szerr\u00e9 alak\u00edtj\u00e1k, amely olyan form\u00e1ban kaphat\u00f3, mint p\u00e9ld\u00e1ul por, tabletta vagy ak\u00e1r csepp. A stevia el\u0151nyei abban rejlenek, hogy <strong>kal\u00f3ria\u00e9rt\u00e9ke nulla,<\/strong> ugyanakkor \u00e9des\u00edt\u0151 ereje<strong> 200-300-szor nagyobb, mint a hagyom\u00e1nyos cukor\u00e9.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/sztevia-termeszetes-edesitoszer-szamos-kedvezo-hatassal-az-egeszsegre\/\" target=\"_blank\" aria-label=\"St\u00e9via (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stevia<\/a> teh\u00e1t egy megfelel\u0151 cukorhelyettes\u00edtp, amely r\u00e1ad\u00e1sul <strong>nem emeli a v\u00e9rcukrot,<\/strong> \u00e9s nincs negat\u00edv hat\u00e1sa az em\u00e9szt\u00e9sre. Egyetlen h\u00e1tr\u00e1nya a<strong> jellegzetes \u00edz,<\/strong> amely nem biztos, hogy mindenkinek tetszeni fog. Ez azonban k\u00f6nnyen elfedhet\u0151, ha m\u00e1s \u00e9des\u00edt\u0151szerekkel, p\u00e9ld\u00e1ul a fent eml\u00edtett eritrittel keverj\u00fck. <span class=\"tadv-color\" style=\"color:#ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>A feh\u00e9r cukor energiatartalma \/ 100 g<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>A stevia energiatartalma \/ 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">387 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/08\/DSC05731-1124x751.jpg\" alt=\"Stevia\" class=\"wp-image-489544\" style=\"width:843px;height:563px\" title=\"Stevia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC05731-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC05731-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC05731-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC05731-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A cukorhelyettes\u00edt\u0151k energia- \u00e9s egyszer\u0171 sz\u00e9nhidr\u00e1ttartalma<\/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\">Cukorhelyettes\u00edt\u0151k<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energiatartalom (kcal)<\/th><th class=\"has-text-align-center\" data-align=\"center\">V\u00edz (g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Egyszer\u0171 sz\u00e9nhidr\u00e1tok (g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Szachar\u00f3z (g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gl\u00fck\u00f3z (g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Frukt\u00f3z (g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Feh\u00e9r cukor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">387<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.02<\/td><td class=\"has-text-align-center\" data-align=\"center\">99.8<\/td><td class=\"has-text-align-center\" data-align=\"center\">99.8<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Barnacukor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">380<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.34<\/td><td class=\"has-text-align-center\" data-align=\"center\">97<\/td><td class=\"has-text-align-center\" data-align=\"center\">94.6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>N\u00e1dcukor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">399<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.03<\/td><td class=\"has-text-align-center\" data-align=\"center\">99.2<\/td><td class=\"has-text-align-center\" data-align=\"center\">99.2<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>K\u00f3kuszcukor<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">391<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 &#8211; 2,4<\/td><td class=\"has-text-align-center\" data-align=\"center\">94<\/td><td class=\"has-text-align-center\" data-align=\"center\">82 &#8211; 91<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 &#8211; 2,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 &#8211; 2,3<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>M\u00e9z<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">304<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.1<\/td><td class=\"has-text-align-center\" data-align=\"center\">82.1<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9<\/td><td class=\"has-text-align-center\" data-align=\"center\">35.8<\/td><td class=\"has-text-align-center\" data-align=\"center\">40.9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Juharszirup<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">260 &#8211; 360<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 30<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 &#8211; 90<\/td><td class=\"has-text-align-center\" data-align=\"center\">58.3<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Agave szirup<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">310<\/td><td class=\"has-text-align-center\" data-align=\"center\">22.9<\/td><td class=\"has-text-align-center\" data-align=\"center\">68<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.4<\/td><td class=\"has-text-align-center\" data-align=\"center\">55.6<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Cik\u00f3riaszirup<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>K\u00f3kusz szirup<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">312<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">78<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Xilit&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Eritrit&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Stevia<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[4,9,13,15]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Melyek_a_hagyomanyos_cukor_legjobb_es_legegeszsegesebb_helyettesitoi\"><\/span>Melyek a hagyom\u00e1nyos cukor legjobb \u00e9s legeg\u00e9szs\u00e9gesebb helyettes\u00edt\u0151i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sz\u00e1mos lehet\u0151s\u00e9g k\u00f6z\u00fcl v\u00e1laszthatsz, ha kedvenc desszertjeidnek \u00e9s italaidnak \u00e9des\u00edt\u00e9s\u00e9re ker\u00fcl sor. A v\u00e1laszt\u00e1s v\u00e9gs\u0151 soron a saj\u00e1t <strong>preferenci\u00e1idt\u00f3l, c\u00e9ljaidt\u00f3l \u00e9s jelenlegi \u00e9trendi szempontjaidt\u00f3l<\/strong> f\u00fcgg. A v\u00e1laszt\u00e1st val\u00f3sz\u00edn\u0171leg az is befoly\u00e1solja, hogy egy italt, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/palacsinta-hu\/\" class=\"ek-link\">palacsint\u00e1t <\/a>vagy a kedvenc s\u00fctem\u00e9nyedet szeretn\u00e9d-e \u00e9des\u00edteni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fontos tudatos\u00edtani, hogy a fent eml\u00edtett lehet\u0151s\u00e9gek egyike sem, bele\u00e9rtve a hagyom\u00e1nyos feh\u00e9r cukrot is, valami <strong>gonosz anyag,<\/strong> amely azonnal k\u00f3rh\u00e1zi \u00e1gyra juttat. Ha m\u00e9rt\u00e9kkel \u00e9s az aj\u00e1nlott napi maxim\u00e1lis cukorfogyaszt\u00e1son bel\u00fcl haszn\u00e1ljuk, mindegyik helyettes\u00edt\u0151 megtal\u00e1lhatja a hely\u00e9t az \u00e9trendben (kiv\u00e9ve persze az olyan speci\u00e1lis eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat, mint mondjuk egy allergia).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Milyen \u00e9des\u00edt\u0151szerek alkalmasak?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c1ltal\u00e1nos \u00e9des\u00edt\u00e9shez: Az aj\u00e1nlott napi maxim\u00e1lis bevitel betart\u00e1sa mellett gyakorlatilag mindegyik felhaszn\u00e1lhat\u00f3.<\/li>\n\n\n\n<li>Fogy\u00f3k\u00fara alatt: xilit, eritrit, stevia, cik\u00f3ria szirup.<\/li>\n\n\n\n<li>Cukorbetegs\u00e9g eset\u00e9n: xilit, eritrit, stevia, cik\u00f3riaszirup.<\/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=\"Mik_a_legfontosabb_tanulsagok\"><\/span>Mik a legfontosabb tanuls\u00e1gok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>t\u00falzott cukorfogyaszt\u00e1s negat\u00edv hat\u00e1ssal lehet az eg\u00e9szs\u00e9g\u00fcnkre,<\/strong> ez\u00e9rt sokunkat arra \u00f6szt\u00f6n\u00f6z, hogy alternat\u00edv\u00e1kat keress\u00fcnk a mindennapi \u00e9trend\u00fcnkben. Szerencs\u00e9re sz\u00e1mos lehet\u0151s\u00e9g \u00e1ll rendelkez\u00e9sre. A term\u00e9szetes cukorhelyettes\u00edt\u0151k k\u00f6z\u00fcl sz\u00f3ba j\u00f6hetnek a <strong>m\u00e9z, a szirupok,<\/strong> a <strong>k\u00f3kusz-<\/strong> vagy <strong>n\u00e1dcukor, a stevia<\/strong> vagy a polialkoholok. Megfelel\u0151 mennyis\u00e9gben a legt\u00f6bb ilyen helyettes\u00edt\u0151 \u00e1ltal\u00e1ban elfogadhat\u00f3. Ha azonban a cukorfogyaszt\u00e1s jelent\u0151s cs\u00f6kkent\u00e9s\u00e9re t\u00f6reksz\u00fcnk, c\u00e9lszer\u0171 azokra a lehet\u0151s\u00e9gekre \u00f6sszpontos\u00edtani, amelyek <strong>alacsony vagy nulla kal\u00f3riatartalm\u00faak \u00e9s egyszer\u0171 sz\u00e9nhidr\u00e1tok.<\/strong> A cukorhelyettes\u00edt\u0151k kiv\u00e1laszt\u00e1sa mindig egy\u00e9ni, \u00e9s mindig az \u00e1ltal\u00e1nos t\u00e1pl\u00e1lkoz\u00e1si szok\u00e1saink \u00f6sszef\u00fcgg\u00e9seit kell t\u00fckr\u00f6znie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Felkeltette az \u00e9rdekl\u0151d\u00e9sed ez a cikk, \u00e9s \u00faj ismeretekkel gazdagodt\u00e1l? Akkor ne tartsd meg csak magadnak, oszd meg ismer\u0151seiddel \u00e9s csal\u00e1dtagjaiddal.<\/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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u00cdzes\u00edt\u0151k \u00e9s \u00e9des\u00edt\u0151k\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEg\u00e9szs\u00e9ges nasi\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mi a legjobb cukorhelyettes\u00edt\u0151? \u00c9des\u00edtsd meg az \u00e9leted eg\u00e9szs\u00e9ges m\u00f3don, \u00e9s \u00e9lvezd az \u00e9des \u00edzt b\u0171nb\u00e1nat n\u00e9lk\u00fcl. Cikk\u00fcnkben tan\u00e1csot adunk, hogyan lehet ezt megtenni.<\/p>\n","protected":false},"author":156,"featured_media":489391,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[6960,7272,7638,7356],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-490971","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-cukorhelyettesitok","9":"tag-edesitok","10":"tag-egeszseges-eletmod","11":"tag-etrend-hu","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>Cukorhelyettes\u00edt\u0151k: Melyik jobb: N\u00e1dcukor, m\u00e9z, \u00e9des szirupok vagy Stevia? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mivel lehet a legjobban helyettes\u00edteni a cukrot \u00e9s eg\u00e9szs\u00e9ges m\u00f3don \u00e9des\u00edteni? Mi a k\u00fcl\u00f6nbs\u00e9g a feh\u00e9r \u00e9s a n\u00e1dcukor, a m\u00e9z, a juharszirup \u00e9s a xilit k\u00f6z\u00f6tt?\" \/>\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\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cukorhelyettes\u00edt\u0151k: Melyik jobb: N\u00e1dcukor, m\u00e9z, \u00e9des szirupok vagy Stevia? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mivel lehet a legjobban helyettes\u00edteni a cukrot \u00e9s eg\u00e9szs\u00e9ges m\u00f3don \u00e9des\u00edteni? Mi a k\u00fcl\u00f6nbs\u00e9g a feh\u00e9r \u00e9s a n\u00e1dcukor, a m\u00e9z, a juharszirup \u00e9s a xilit k\u00f6z\u00f6tt?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-08-28T06:57:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-08T11:25:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2023\/08\/Nahrady-cukru-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"24 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Cukorhelyettes\u00edt\u0151k: Melyik jobb: N\u00e1dcukor, m\u00e9z, \u00e9des szirupok vagy Stevia?\",\"datePublished\":\"2023-08-28T06:57:49+00:00\",\"dateModified\":\"2023-12-08T11:25:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\"},\"wordCount\":4788,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Nahrady-cukru-1.jpg\",\"keywords\":[\"cukorhelyettes\u00edt\u0151k\",\"\u00e9des\u00edt\u0151k\",\"eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\",\"\u00e9trend\"],\"articleSection\":[\"Di\u00e9ta \u00e9s eg\u00e9szs\u00e9ges \u00e9letm\u00f3d\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/\",\"name\":\"Cukorhelyettes\u00edt\u0151k: Melyik jobb: N\u00e1dcukor, m\u00e9z, \u00e9des szirupok vagy Stevia? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/cukorhelyettesitok-melyik-edesitoszer-a-legmegfelelobb\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/Nahrady-cukru-1.jpg\",\"datePublished\":\"2023-08-28T06:57:49+00:00\",\"dateModified\":\"2023-12-08T11:25:59+00:00\",\"description\":\"Mivel lehet a legjobban helyettes\u00edteni a cukrot \u00e9s eg\u00e9szs\u00e9ges m\u00f3don \u00e9des\u00edteni? 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