{"id":519475,"date":"2024-01-08T08:48:08","date_gmt":"2024-01-08T07:48:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=519475"},"modified":"2024-05-30T14:08:11","modified_gmt":"2024-05-30T12:08:11","slug":"10-legegeszsegesebb-mag-a-vilagon","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/10-legegeszsegesebb-mag-a-vilagon\/","title":{"rendered":"Melyek a legt\u00e1pl\u00e1l\u00f3bb magvak \u00e9s milyen eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei vannak?"},"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\/10-legegeszsegesebb-mag-a-vilagon\/#Mitol_olyan_kulonlegesek_ezek_a_magvak\" title=\"Mit\u0151l olyan k\u00fcl\u00f6nlegesek ezek a magvak?\">Mit\u0151l olyan k\u00fcl\u00f6nlegesek ezek a magvak?<\/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\/10-legegeszsegesebb-mag-a-vilagon\/#Mely_magvak_a_legtaplalobbak_es_a_legjobbak\" title=\"Mely magvak a legt\u00e1pl\u00e1l\u00f3bbak \u00e9s a legjobbak?\">Mely magvak a legt\u00e1pl\u00e1l\u00f3bbak \u00e9s a legjobbak?<\/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\/10-legegeszsegesebb-mag-a-vilagon\/#Mennyi_magot_egyunk_naponta\" title=\"Mennyi magot egy\u00fcnk naponta?\">Mennyi magot egy\u00fcnk naponta?<\/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\/10-legegeszsegesebb-mag-a-vilagon\/#Mi_a_tanulsag\" title=\"Mi a tanuls\u00e1g?\">Mi a tanuls\u00e1g?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A magok igazi kis vitaminbomb\u00e1k. Els\u0151 pillant\u00e1sra fel sem t\u0171nnek, m\u00e9gis rengeteg hasznos t\u00e1panyagot tartalmaznak. Legyen sz\u00f3 chia magr\u00f3l, t\u00f6kmagr\u00f3l vagy m\u00e1s fajt\u00e1kr\u00f3l, ezek mindegyike k\u00f6nnyen hozz\u00e1adhat\u00f3 az \u00e9telekhez, hogy t\u00f6k\u00e9letesen gazdag\u00edtsa \u00e9trendet \u00e9rt\u00e9kes mikrot\u00e1panyagokkal. Melyik magvakat \u00e9rdemes mindenk\u00e9ppen be\u00e9p\u00edteni az \u00e9trendedbe?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ebben a cikkben az al\u00e1bbi magvak el\u0151nyeit mutatjuk be: <\/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=\"#chia\" style=\"border-radius:0px\">Chia<\/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=\"#len\" style=\"border-radius:0px\">Len<\/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=\"#szezam\" style=\"border-radius:0px\">Szez\u00e1m<\/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=\"#napraforgo\" style=\"border-radius:0px\">Napraforg\u00f3<\/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=\"#tok\" style=\"border-radius:0px\">T\u00f6k<\/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=\"#kender\" style=\"border-radius:0px\">Kender<\/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=\"#mak\" style=\"border-radius:0px\">M\u00e1k<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mitol_olyan_kulonlegesek_ezek_a_magvak\"><\/span>Mit\u0151l olyan k\u00fcl\u00f6nlegesek ezek a magvak? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magok l\u00e9tfontoss\u00e1g\u00fa szerepet j\u00e1tszanak a n\u00f6v\u00e9nyvil\u00e1gban, mivel elengedhetetlenek a szaporod\u00e1shoz. A magokb\u00f3l fejl\u0151dik ki az \u00faj n\u00f6v\u00e9ny. Kiv\u00e9telesen <strong>v\u00e1ltozatos t\u00e1panyagtartalmuknak<\/strong> miatt is olyan nagyszer\u0171 \u00e9trendkieg\u00e9sz\u00edt\u0151k. Hasonl\u00edthatjuk \u0151ket p\u00e9ld\u00e1ul egy <strong>toj\u00e1shoz,<\/strong> amelyb\u0151l a mad\u00e1rfi\u00f3ka fejl\u0151dik ki. A toj\u00e1shoz hasonl\u00f3an a magok is sz\u00e1mtalan hasznos anyagot tartalmaznak, amelyek sz\u00fcks\u00e9gesek az \u00faj \u00e9let kialakul\u00e1s\u00e1hoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e1r lenmagr\u00f3l, napraforg\u00f3- vagy szez\u00e1mmagr\u00f3l besz\u00e9l\u00fcnk, mindegyikben van valami k\u00f6z\u00f6s. Gazdagok <strong>eg\u00e9szs\u00e9ges<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/zsirok-amelyek-artanak-es-amelyek-a-hasznodra-valnak\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zs\u00edrokban<\/strong><\/a> \u00e9s sok k\u00f6z\u00fcl\u00fck magas ar\u00e1nyban tartalmaz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/rost-elelmiszer-elonyok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>rostokat<\/strong><\/a> vagy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>feh\u00e9rj\u00e9t<\/strong><\/a><strong>.<\/strong> Nem hi\u00e1nyoznak bel\u0151l\u00fck a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/atfogo-utmutato-a-vitaminokhoz-mire-jok-honnan-lehet-tudni-hogy-mikor-keves-es-mennyit-kell-bevenni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitaminok<\/strong><\/a><strong>,<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/teljes-utmutato-az-asvanyi-anyagokrol-feladatok-ajanlott-napi-bevitel-hianyossagok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00e1sv\u00e1nyi anyagok<\/strong><\/a>&nbsp;vagy m\u00e1s hasznos <strong>biol\u00f3giailag akt\u00edv anyagok sem.<\/strong> Mindezek a t\u00e1panyagok olyan eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kkel j\u00e1rnak egy\u00fctt, amelyek miatt \u00e9rdemes beilleszteni \u0151ket az \u00e9trendbe. Emellett a magvak <strong>term\u00e9szetes m\u00f3don glut\u00e9nmentesek<\/strong>, \u00edgy a <strong>liszt\u00e9rz\u00e9kenyek, a<\/strong> <strong>glut\u00e9n\u00e9rz\u00e9kenyek<\/strong> \u00e9s a <strong>glut\u00e9n allergi\u00e1sok<\/strong> is fogyaszthatj\u00e1k a glut\u00e9nmentes di\u00e9ta r\u00e9szek\u00e9nt.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg\" alt=\"a magvak tulajdons\u00e1gai\" class=\"wp-image-517051\" title=\"a magvak tulajdons\u00e1gai\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1131305406-2048x1365.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=\"Mely_magvak_a_legtaplalobbak_es_a_legjobbak\"><\/span>Mely magvak a legt\u00e1pl\u00e1l\u00f3bbak \u00e9s a legjobbak?<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=\"chia\">1. Chia mag<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" aria-label=\"chia mag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia mag<\/a> a <strong>spanyol zs\u00e1lya<\/strong> nev\u0171 n\u00f6v\u00e9nyb\u0151l sz\u00e1rmazik, amely Mexik\u00f3 \u00e9s Guatemala r\u00e9gi\u00f3iban \u0151shonos. Ezek apr\u00f3 fekete goly\u00f3k, amelyeket az emberek m\u00e1r t\u00f6bb mint 5000 \u00e9ve haszn\u00e1lnak a t\u00e1pl\u00e1lkoz\u00e1sban \u00e9s a kozmetikumokban. [11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Milyen eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei vannak a chia magnak?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kimutatt\u00e1k, hogy j\u00f3t\u00e9kony hat\u00e1ssal van a <strong>sz\u00edv- \u00e9s \u00e9rrendszerre<\/strong>, els\u0151sorban a <strong>t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrsavak<\/strong> form\u00e1j\u00e1ban tal\u00e1lhat\u00f3 eg\u00e9szs\u00e9ges zs\u00edroknak k\u00f6sz\u00f6nhet\u0151en.<\/li>\n\n\n\n<li>Az<strong> immunrendszer m\u0171k\u00f6d\u00e9s\u00e9re<\/strong> is hat\u00e1\u00e1ssal lehetnek.<\/li>\n\n\n\n<li>Tanulm\u00e1nyozz\u00e1k azt is, hogy a<strong> szervezetben l\u00e9v\u0151 gyullad\u00e1sok<\/strong> vagy p\u00e9ld\u00e1ul a <strong>v\u00e9ralvad\u00e1s szab\u00e1lyoz\u00e1s\u00e1ra<\/strong> is hat\u00e1ssal van. A chi\u00e1ban tal\u00e1lhat\u00f3 zs\u00edrsavak prosztaglandinokat, leukotri\u00e9neket \u00e9s m\u00e1s, a gyullad\u00e1scs\u00f6kkent\u0151 \u00e9s v\u00e9ralvad\u00e1si folyamatokban r\u00e9szt vev\u0151 anyagokat termelnek.<\/li>\n\n\n\n<li>A <strong>v\u00e9r koleszterinszintj\u00e9nek<\/strong> cs\u00f6kkent\u00e9s\u00e9ben is hat\u00e9kony lehet.<\/li>\n\n\n\n<li>A <strong>terhess\u00e9g<\/strong> alatt a fejl\u0151d\u0151 magzat <strong>agy\u00e1ra<\/strong> is j\u00f3t\u00e9kony hat\u00e1st fejthet ki.<\/li>\n\n\n\n<li>Az<strong> em\u00e9szt\u0151rendszered<\/strong> is h\u00e1l\u00e1s lesz. J\u00f3l j\u00f6het <strong>sz\u00e9kreked\u00e9s<\/strong> vagy <strong>irrit\u00e1bilis b\u00e9l szindr\u00f3ma<\/strong> eset\u00e9n is.<\/li>\n\n\n\n<li>A <strong>fogy\u00e1s<\/strong> szempontj\u00e1b\u00f3l is hasznos, mivel tulajdons\u00e1gainak k\u00f6sz\u00f6nhet\u0151en k\u00e9pes <strong>fokozni telts\u00e9g\u00e9rzetet,<\/strong> \u00edgy seg\u00edtve a kellemetlen<strong> \u00e9hs\u00e9g\u00e9rzet<\/strong> megf\u00e9kez\u00e9s\u00e9t. [11]<\/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\">Mit tartalmaz a chia mag?<\/h4>\n\n\n\n<p>A chi\u00e1t kiv\u00e1l\u00f3 t\u00e1panyagprofilja miatt nagyra \u00e9rt\u00e9kelik. Kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 <strong>feh\u00e9rj\u00e9ben<\/strong> gazdag, amelyben <strong>kedvez\u0151 spektrum\u00fa<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>esszenci\u00e1lis aminosavak<\/strong><\/a> is vannak, vagyik olyan aminosavak, amelyeket a szervezet\u00fcnk nem k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani, \u00e9s amelyeket a t\u00e1pl\u00e1lkoz\u00e1ssal kell bevinni. Ezek a chia-ban k\u00f6zel optim\u00e1lis ar\u00e1nyban tal\u00e1lhat\u00f3k meg, ami n\u00f6v\u00e9nyi forr\u00e1sokban \u00e1ltal\u00e1ban nem fordul el\u0151. [11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A chia <strong><a href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" aria-label=\"rostban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostban<\/a> is gazdag.<\/strong> Tal\u00e1n ismer\u0151s lehet, hogy ezek a magvak <strong>megduzzadnak<\/strong>, amikor folyad\u00e9kba tessz\u00fck \u0151ket. A v\u00edz ezut\u00e1n a rostokhoz k\u00f6t\u0151dik, ami azt jelenti, hogy a magok ak\u00e1r <strong>15-sz\u00f6r\u00f6s<\/strong> m\u00e9retre is megn\u00f6vekedhetnek. Ez a tulajdons\u00e1ga hasznos p\u00e9ld\u00e1ul a megfelel\u0151 <strong>em\u00e9szt\u00e9s<\/strong>, valamint a fogy\u00e1s szempontj\u00e1b\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Eg\u00e9szs\u00e9ges zs\u00edrtartalm\u00e1val<\/strong> is kit\u0171nik. Tulajdonk\u00e9ppen j\u00f3t\u00e9kony, <strong>t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrokban<\/strong> gazdag, k\u00fcl\u00f6n\u00f6sen a j\u00f3l ismert omega-3 egyszeresen tel\u00edtetlen zs\u00edrsavban \u00e9s <strong>alfa-linol\u00e9nsavban (ALA).<\/strong> Ebb\u0151l a szervezet <strong>eikozapenta\u00e9nsavat (EPA)<\/strong> \u00e9s <strong>dokozahexa\u00e9nsavat (DHA)<\/strong> \u00e1ll\u00edt el\u0151, amelyek n\u00e9lk\u00fcl\u00f6zhetetlenek az <strong>agy, a l\u00e1t\u00e1s \u00e9s a sz\u00edv<\/strong> eg\u00e9szs\u00e9g\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A chia mag k\u00fcl\u00f6nb\u00f6z\u0151 hat\u00f3anyagokat, p\u00e9ld\u00e1ul <strong>polifenolokat<\/strong> is tartalmaz, t\u00f6bbek k\u00f6z\u00f6tt <strong><a href=\"https:\/\/gymbeam.hu\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\"kvercetint (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetint<\/a><\/strong>&nbsp;\u00e9s <strong>klorog\u00e9nsavat.<\/strong> Ezek \u00e9s sok m\u00e1s anyag <strong>antioxid\u00e1ns tulajdons\u00e1gaikr\u00f3l<\/strong> ismertek, amelyek seg\u00edtenek a szervezetnek az oxidat\u00edv stressz elleni k\u00fczdelemben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e1sv\u00e1nyi anyagok \u00e9s vitaminok k\u00f6z\u00fcl a <strong>kalciumot<\/strong>, <strong><a aria-label=\"k\u00e1liumot (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kalium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1liumot<\/a>,&nbsp;<\/strong> <strong>magn\u00e9ziumot<\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/folsav-gymbeam.html\" target=\"_blank\" aria-label=\"folsavat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">folsavat<\/a><\/strong>&nbsp;\u00e9s az <strong>E-vitamint<\/strong> \u00e9rdemes megeml\u00edteni.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp\" alt=\"a chia mag el\u0151nyei\" class=\"wp-image-517067\" title=\"a chia mag el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/chia_puding_gymbeam-14_1_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">A chia mag \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,7 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\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">34,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,5 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\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\">Hogyan fogyasszuk a chia magot?<\/h4>\n\n\n\n<p>Ezeket az apr\u00f3 magvakat gyakorlatilag b\u00e1rmilyen \u00e9telhez hozz\u00e1 lehet adni an\u00e9lk\u00fcl, hogy megv\u00e1ltozna az \u00edze vagy a zamata. T\u00f6k\u00e9letes p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151 \u00e9telekhez. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gy\u00fcm\u00f6lcs\u00f6s joghurt<\/li>\n\n\n\n<li>gabona <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/kasa-hu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">k\u00e1sa<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/sutemeny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u00fctem\u00e9nyek<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/muffinok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">muffinok<\/a>, kekszek<\/li>\n\n\n\n<li>m\u00fczliszeletek<\/li>\n\n\n\n<li>flapjack, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/palacsinta-hu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">palacsinta<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/smoothie-hu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">smoothie<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A legismertebb a finom <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-receptek-chia-puding\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia puding<\/a>. \u00dagy k\u00e9sz\u00fcl, hogy a magokat joghurtba, v\u00edzbe, tejbe vagy n\u00f6v\u00e9nyi italba \u00e1ztatj\u00e1k, \u00e9s hagyj\u00e1k megduzzadni. Ezut\u00e1n csak d\u00edsz\u00edteni kell \u00edzl\u00e9s szerinti hozz\u00e1val\u00f3kkal.<\/p>\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=\"5383,59932,108817,108823,108880,113641\" ><\/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<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg\" alt=\"a lenmag el\u0151nyei\" class=\"wp-image-517083\" title=\"a lenmag el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_9364-scaled.jpg 1706w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"len\">2. Lenmag<\/h3>\n\n\n\n<p>A len egy vir\u00e1gz\u00f3 n\u00f6v\u00e9ny, amelynek apr\u00f3, <strong>lil\u00e1sk\u00e9k vir\u00e1gaib\u00f3l<\/strong> <strong>s\u00e1rga<\/strong> vagy <strong>barna magokat<\/strong> nyernek. Jelenleg t\u00f6bb mint \u00f6tven orsz\u00e1gban termesztik, k\u00f6zt\u00fck Indi\u00e1ban, K\u00edn\u00e1ban \u00e9s Eti\u00f3pi\u00e1ban. Val\u00f3j\u00e1ban a <a href=\"https:\/\/gymbeam.hu\/bio-barna-lenmag-vanavita.html\" target=\"_blank\" aria-label=\"lenmag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lenmag<\/a>&nbsp;kiv\u00e9telesen t\u00e1pl\u00e1l\u00f3 \u00e9s extra t\u00e1p\u00e9rt\u00e9ket ad az \u00e9teleknek. [5]<\/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\/bio-lenmagolaj-vanavita.html\" target=\"_blank\" aria-label=\"lenmagolaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lenmagolaj<\/a>&nbsp;is ebb\u0151l k\u00e9sz\u00fcl. Azonban csak <strong>hideg \u00e9telek f\u0151z\u00e9sre<\/strong> (pl. sal\u00e1ta\u00f6ntetk\u00e9nt) alkalmas, mivel a h\u0151 elpuszt\u00edthatja a benne l\u00e9v\u0151 j\u00f3t\u00e9kony anyagokat, amit biztosan nem szeretn\u00e9nk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mik a lenmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az <a href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\"omega-3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a> zs\u00edrsavaknak k\u00f6sz\u00f6nhet\u0151en pozit\u00edv hat\u00e1ssal van a <strong>sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re.<\/strong> Kimutatt\u00e1k p\u00e9ld\u00e1ul, hogy cs\u00f6kkenti a v\u00e9rben l\u00e9v\u0151 <strong>LDL (rossz) koleszterinszintet<\/strong> \u00e9s<strong> triacilglicerinszintet.<\/strong><\/li>\n\n\n\n<li>Magas rosttartalma pedig el\u0151ny\u00f6s a <strong>cukorbetegek<\/strong> sz\u00e1m\u00e1ra. Ez az\u00e9rt van, mert seg\u00edthet a<strong> v\u00e9rcukorszint (glik\u00e9mia) cs\u00f6kkent\u00e9s\u00e9ben.<\/strong><\/li>\n\n\n\n<li>Tanulm\u00e1nyok arra utalnak, hogy a <strong>r\u00e1k<\/strong>megel\u0151z\u00e9s\u00e9re ir\u00e1nyul\u00f3 er\u0151fesz\u00edt\u00e9sekben is pozit\u00edv hat\u00e1sa lehet. A <strong>mellr\u00e1kkal<\/strong> p\u00e9ld\u00e1ul kifejezetten foglalkoznak.<\/li>\n\n\n\n<li>Az<strong> em\u00e9szt\u00e9sre<\/strong> gyakorolt pozit\u00edv hat\u00e1sa is j\u00f3l ismert. Gyakran haszn\u00e1lj\u00e1k a<strong> sz\u00e9kreked\u00e9s<\/strong> enyh\u00edt\u00e9s\u00e9re.<\/li>\n\n\n\n<li>A lenmag az <strong>agynak<\/strong> is j\u00f3t tesz. [8]<\/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\">Mit tartalmaz a lenmag? <\/h4>\n\n\n\n<p>A lenmag az <strong><a href=\"https:\/\/gymbeam.hu\/omega-3-zsirsavak\" target=\"_blank\" aria-label=\"omega-3 zs\u00edrsavak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 zs\u00edrsavak<\/a><\/strong> egyik legjobb n\u00f6v\u00e9nyi forr\u00e1sa, amelyeket k\u00fcl\u00f6n\u00f6sen az <strong>agyra<\/strong> \u00e9s a <strong>sz\u00edvre<\/strong> gyakorolt hat\u00e1suk miatt \u00e9rt\u00e9kelnek. Gazdag a kor\u00e1bban m\u00e1r emlegetett <strong>alfa-linol\u00e9nsavban (ALA)<\/strong>, amely a mag teljes zs\u00edrtartalm\u00e1nak mintegy 70 %-\u00e1t teszi ki. 100 g lenmagban k\u00f6r\u00fclbel\u00fcl 22 g ALA tal\u00e1lhat\u00f3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az EFSA (Eur\u00f3pai \u00c9lelmiszerbiztons\u00e1gi Hat\u00f3s\u00e1g) aj\u00e1nl\u00e1sa szerint az ALA-nak a teljes energiabevitel <strong>0,5%-\u00e1t<\/strong> kellene kitennie. \u00cdgy 2000 kcal aj\u00e1nlott kal\u00f3riabevitel eset\u00e9n napi 1 g ALA elegend\u0151 lenne. Ez a mennyis\u00e9g <strong>4,5 g lenmagban (kb. 1 te\u00e1skan\u00e1l)<\/strong> megtal\u00e1lhat\u00f3. [5,13]<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezenk\u00edv\u00fcl a lenmag <strong>oldhat\u00f3<\/strong> \u00e9s <strong>oldhatatlan<\/strong> <strong>rostokban<\/strong> is gazdag. Egyr\u00e9szt teh\u00e1t hasznos lehet, amikor p\u00e9ld\u00e1ul a <strong>sz\u00e9klet\u00fcr\u00edt\u00e9st<\/strong> szeretn\u00e9nk jav\u00edtani. Az em\u00e9szt\u0151rendszerben azonban k\u00e9pes megk\u00f6tni p\u00e9ld\u00e1ul a cukrot, \u00e9s \u00edgy lass\u00edthatja annak felsz\u00edv\u00f3d\u00e1s\u00e1t. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ami a mikrot\u00e1panyagokat illeti, ez a mag k\u00fcl\u00f6n\u00f6sen magas <strong>k\u00e1lium-<\/strong>, <strong><a href=\"https:\/\/gymbeam.hu\/cink\" target=\"_blank\" aria-label=\"cink- (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink-<\/a>, <a href=\"https:\/\/gymbeam.hu\/magnezium\" target=\"_blank\" aria-label=\"magn\u00e9zium- (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magn\u00e9zium-<\/a>, kalcium-<\/strong> \u00e9s<strong> vastartalommal<\/strong> b\u00fcszk\u00e9lkedhet. <strong>Folsavban<\/strong> is gazdag. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A lenmagot a <strong>lign\u00e1nok<\/strong> jellemzik, amelyek a <strong>flavonoidokkal<\/strong> \u00e9s <strong>fenolsavakkal<\/strong> egy\u00fctt v\u00e9lhet\u0151en hozz\u00e1j\u00e1rulnak a mag <strong>antioxid\u00e1ns tulajdons\u00e1gaihoz.<\/strong> \u00cdgy seg\u00edtik a szervezetet az oxidat\u00edv stressz \u00e1ltal okozott szabadgy\u00f6k\u00f6k elleni k\u00fczdelemben. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A lenmag \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/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;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">42 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">28,7 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\">29 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,3 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Hogyan fogyasszuk a lenmagot?<\/h4>\n\n\n\n<p>Lehet eg\u00e9szben is enni, de jobb, ha<strong> \u0151r\u00f6lve<\/strong> fogyasztjuk. \u00cdgy a szervezet <strong>t\u00f6bb t\u00e1panyagot<\/strong> tud <strong>felsz\u00edvni<\/strong> \u00e9s <strong>felhaszn\u00e1lni<\/strong> bel\u0151le. A magot b\u00e1rmelyik form\u00e1ban felhaszn\u00e1lhatod p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151 \u00e9telek \u00edzes\u00edt\u00e9s\u00e9re.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gabonak\u00e1sa, gy\u00fcm\u00f6lcs\u00f6s<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/joghurt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> joghurt<\/a> vagy&nbsp;t\u00far\u00f3<\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>ban\u00e1nkeny\u00e9r vagy m\u00e1s n\u00e9pszer\u0171 s\u00fctem\u00e9nyek<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-magos-krekerek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">keksz<\/a> vagy k\u00fcl\u00f6nf\u00e9le s\u00f3s <a href=\"https:\/\/gymbeam.hu\/feherje-snackek\" target=\"_blank\" aria-label=\"nasik (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nasik<\/a><\/li>\n\n\n\n<li>sal\u00e1t\u00e1k<\/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 lenmagot (k\u00fcl\u00f6n\u00f6sen \u0151r\u00f6lt form\u00e1ban), ak\u00e1rcsak a lenmagolajat,<strong> h\u0171t\u0151ben<\/strong> kell t\u00e1rolni. Magas omega-3 zs\u00edrsavtartalma miatt szobah\u0151m\u00e9rs\u00e9kleten vagy f\u00e9ny hat\u00e1s\u00e1ra nagyon gyorsan <strong>oxid\u00e1l\u00f3dhat<\/strong> \u00e9s ak\u00e1r <strong>meg is avasodhat.<\/strong>  Ebben az \u00e1llapotban nem szabad elfogyasztani.<\/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<h3 class=\"wp-block-heading\" id=\"szezam\">3. Szez\u00e1mmag<\/h3>\n\n\n\n<p>A szez\u00e1mmag az <strong>indiai szez\u00e1m<\/strong> n\u00f6v\u00e9nyb\u0151l sz\u00e1rmazik, aminek feh\u00e9r, harang alak\u00fa vir\u00e1gai vannak. A K\u00edn\u00e1ban termesztett n\u00e9gy f\u0151 olajn\u00f6v\u00e9ny egyike. A szez\u00e1mmag, amely lehet <strong>feh\u00e9r, fekete, barna<\/strong> vagy <strong>v\u00f6r\u00f6s<\/strong>, arom\u00e1s \u00edze \u00e9s arom\u00e1ja miatt n\u00e9pszer\u0171, amelyet a <strong>p\u00f6rk\u00f6l\u00e9s<\/strong> csak fokoz. <strong>Szez\u00e1molaj<\/strong> vagy a n\u00e9pszer\u0171 <a href=\"https:\/\/gymbeam.hu\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\"tahini sz\u00f3sz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tahini sz\u00f3sz<\/a> form\u00e1j\u00e1ban is fogyaszthat\u00f3. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mik a szez\u00e1mmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A tud\u00f3sok <strong>antioxid\u00e1ns hat\u00e1sukr\u00f3l<\/strong> besz\u00e9lnek, k\u00f6sz\u00f6nhet\u0151en sz\u00e1mos olyan anyagnak, amelyekr\u0151l bebizonyosodott, hogy k\u00e9pesek hat\u00e9konyan k\u00fczdeni a szabadgy\u00f6k\u00f6k ellen.<\/li>\n\n\n\n<li>A tanulm\u00e1nyok a <strong>koleszterinszint cs\u00f6kkent\u00e9s\u00e9re<\/strong> gyakorolt hat\u00e1s\u00e1t is kiemelik.<\/li>\n\n\n\n<li>A szez\u00e1mmagfogyaszt\u00e1shoz a <strong>v\u00e9rnyom\u00e1s cs\u00f6kken\u00e9se<\/strong> is kapcsolhat\u00f3.<\/li>\n\n\n\n<li><strong>Gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1sa<\/strong> is lehet. [12]<\/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\">Mit tartalmaz a szez\u00e1mmag?<\/h4>\n\n\n\n<p>A szez\u00e1mmag, ak\u00e1rcsak a t\u00f6bbi mag, <strong>eg\u00e9szs\u00e9ges zs\u00edrokban<\/strong> gazdag. Nagyj\u00e1b\u00f3l egyenl\u0151 ar\u00e1nyban tartalmaz <strong>egyszeresen<\/strong> \u00e9s <strong>t\u00f6bbsz\u00f6r\u00f6sen<\/strong> <strong>tel\u00edtetlen<\/strong> <strong>zs\u00edrsavakat.<\/strong> Az <strong>olajsav,<\/strong> amely egy egyszeresen tel\u00edtetlen zs\u00edrsav, \u00e9s m\u00e1s tel\u00edtetlen zs\u00edrsavak-k miatt a szez\u00e1m j\u00f3t\u00e9kony hat\u00e1ssal van a sz\u00edv\u00fcnkre \u00e9s az \u00e9rrendszer\u00fcnkre. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A szez\u00e1mmag eset\u00e9ben \u00e9rdemes megeml\u00edteni az<strong> esszenci\u00e1lis aminosavtartalmat<\/strong> is. Optim\u00e1lis ar\u00e1nyban tal\u00e1lhat\u00f3 benne, \u00e9s a <strong>szez\u00e1mfeh\u00e9rje<\/strong> min\u0151s\u00e9ge hasonl\u00f3 az \u00e1llati feh\u00e9rj\u00e9hez. [12]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e1sv\u00e1nyi anyagok k\u00f6z\u00fcl <strong>vasban, kalciumban<\/strong> \u00e9s <strong>cinkben<\/strong> a leggazdagabb. A vitaminok k\u00f6z\u00fcl <strong><a href=\"https:\/\/gymbeam.hu\/vitamin-e-60-kapsz-gymbeam.html\" target=\"_blank\" aria-label=\"E-vitaminb\u00f3l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E-vitaminb\u00f3l<\/a><\/strong> van benne sok, ami egy j\u00f3l ismert antioxid\u00e1ns. A szez\u00e1mmag m\u00e1s hat\u00f3anyagokat is tartalmaz, amelyeket \u00e9rdemes megeml\u00edteni. P\u00e9ld\u00e1ul a <strong>szezamin, a szezamol<\/strong> \u00e9s m\u00e1s lign\u00e1nok, amelyek antioxid\u00e1ns tulajdons\u00e1gokkal rendelkeznek. A szezamin p\u00e9ld\u00e1ul a vizsg\u00e1latok szerint pozit\u00edv hat\u00e1ssal van a v\u00e9rnyom\u00e1sra. [12]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg\" alt=\"a szez\u00e1mmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" class=\"wp-image-517105\" title=\"a szez\u00e1mmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/IMG_2650-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">A szez\u00e1mmag \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/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;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">573 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">49,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">21,8 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\">23,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">17,7 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\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\">Hogyan fogyasszuk a szez\u00e1mmagot?<\/h4>\n\n\n\n<p>A szez\u00e1mot sz\u00e9les n\u00e9pszer\u0171 hozz\u00e1val\u00f3 a hagyom\u00e1nyos k\u00ednai \u00e9telekben. Nemcsak szez\u00e1molajat vagy tahini sz\u00f3szt haszn\u00e1lnak, a magokat \u00e9dess\u00e9gek \u00e9s s\u00fctem\u00e9nyek k\u00e9sz\u00edt\u00e9s\u00e9hez is felhaszn\u00e1lj\u00e1k. Te is k\u00eds\u00e9rletezhetsz hagyom\u00e1nyos vagy kev\u00e9sb\u00e9 hagyom\u00e1nyos \u00e9telekkel, \u00e9s adhatsz szez\u00e1mmagot p\u00e9ld\u00e1ul a k\u00f6vetkez\u0151 \u00e9telekhez.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sal\u00e1t\u00e1k<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/levesek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">levesek<\/a><\/li>\n\n\n\n<li>s\u00f3s s\u00fctem\u00e9nyek<\/li>\n\n\n\n<li>s\u00f3s szeletek \u00e9s egy\u00e9b r\u00e1gcs\u00e1lnival\u00f3k<\/li>\n\n\n\n<li>kekszek<\/li>\n\n\n\n<li>pan\u00edr <\/li>\n\n\n\n<li>h\u00fassz\u00f3szok<\/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\" id=\"napraforgo\">4. Napraforg\u00f3mag<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-napraforgomag-vanavita.html\" target=\"_blank\" aria-label=\"napraforg\u00f3mag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napraforg\u00f3mag<\/a>&nbsp;a gy\u00f6ny\u00f6r\u0171 \u00e9s n\u00e9pszer\u0171 napraforg\u00f3 n\u00f6v\u00e9nyb\u0151l sz\u00e1rmazik. Ez a n\u00f6v\u00e9ny arr\u00f3l kapta a nev\u00e9t, hogy a <strong>k\u00fclseje a Napra eml\u00e9keztet<\/strong>, illetve arr\u00f3l, hogy k\u00e9pes a <strong>nap j\u00e1r\u00e1s\u00e1t k\u00f6vetve forogni.<\/strong> Az \u00c9szak-Amerik\u00e1ban \u0151shonos n\u00f6v\u00e9nyt a spanyolok hozt\u00e1k be Eur\u00f3p\u00e1ba a 15. sz\u00e1zadban. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A napraforg\u00f3olaj <strong>napraforg\u00f3magb\u00f3l<\/strong> k\u00e9sz\u00fcl. <strong>Finom\u00edtott<\/strong> form\u00e1ban kaphat\u00f3, amely k\u00fcl\u00f6n\u00f6sen alkalmas f\u0151z\u00e9shez. L\u00e9tezik azonban hidegen sajtolt v\u00e1ltozat is, amely ink\u00e1bb a hideg \u00e9telek k\u00e9sz\u00edt\u00e9s\u00e9hez j\u00f3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mik a napraforg\u00f3mag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A tud\u00f3sok kiemelt\u00e9k <strong>antioxid\u00e1ns tulajdons\u00e1gait.<\/strong> Sz\u00e1mos antioxid\u00e1nst, p\u00e9ld\u00e1ul szterolokat, tokoferolokat \u00e9s egy\u00e9b vitaminokat tartalmaz. [10]<\/li>\n\n\n\n<li>Val\u00f3sz\u00edn\u0171leg <strong>fitoszterol-<\/strong> vagy <strong>tel\u00edtetlen zs\u00edrsavtartalmuknak<\/strong> k\u00f6sz\u00f6nhet\u0151en seg\u00edthet a <strong>koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben<\/strong> is. [10]<\/li>\n\n\n\n<li>\u00d6sszess\u00e9g\u00e9ben hozz\u00e1j\u00e1rulhat a <strong>sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9g<\/strong>javul\u00e1s\u00e1hoz. [1]<\/li>\n\n\n\n<li>J\u00f3t\u00e9kony hat\u00e1s\u00fa lehet <strong>osteoarthritis, reumatoid arthritis<\/strong> vagy m\u00e1s <strong>gyullad\u00e1sos betegs\u00e9gek<\/strong> eset\u00e9n. [1]<\/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\">Mit tartalmaz a napraforg\u00f3mag?<\/h4>\n\n\n\n<p>A napraforg\u00f3mag <strong>feh\u00e9rj\u00e9ben<\/strong> \u00e9s <strong>eg\u00e9szs\u00e9ges zs\u00edrokban<\/strong> gazdag. A zs\u00edrok k\u00f6z\u00fcl, ak\u00e1rcsak az el\u0151z\u0151 magvak eset\u00e9ben, a <strong>tel\u00edtetlen zs\u00edrok<\/strong> vezetnek. A legnagyobb mennyis\u00e9gben el\u0151fordul\u00f3 zs\u00edrsavak az <strong>olajsav vagy a linolsav,<\/strong> amelyek a sz\u00edvre \u00e9s az erekre gyakorolt pozit\u00edv eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sukr\u00f3l ismertek. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mag tel\u00edtett <strong>sztearinsavat<\/strong> is tartalmaz. A napraforg\u00f3olaj egyes fajt\u00e1iban ak\u00e1r 30%-ban is megtal\u00e1lhat\u00f3 ez a zs\u00edrsav. Biztosan tudod, hogy egyes tel\u00edtett zs\u00edrok t\u00falzott mennyis\u00e9g\u0171 fogyaszt\u00e1sa meglehet\u0151sen negat\u00edv hat\u00e1ssal lehet a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re. Viszont kimondottan a sztearinsav a semleges hat\u00e1s\u00e1r\u00f3l ismert. \u00c9pp ellenkez\u0151leg, ett\u0151l <strong>stabilabb<\/strong> \u00e9s <strong>h\u0151kezel\u00e9sre alkalmasabb<\/strong> az olaj. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A napraforg\u00f3mag <strong>cinkben, k\u00e1liumban, mang\u00e1nban, vasban<\/strong> \u00e9s <strong><a aria-label=\"szel\u00e9nben (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/szelen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">szel\u00e9nben<\/a><\/strong> is gazdag. A szel\u00e9n elengedhetetlen a szervezet egyik legfontosabb antioxid\u00e1ns anyaga, a <strong><a aria-label=\"glutation (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glutation<\/a> m\u0171k\u00f6d\u00e9s\u00e9hez. <\/strong>A napraforg\u00f3mag antioxid\u00e1ns tulajdons\u00e1gait p\u00e9ld\u00e1ul a <strong>tokoferolok<\/strong> (E-vitamin) vagy a <strong>karotinoidok<\/strong> is seg\u00edtik. Jelent\u0151s ar\u00e1nyban tartalmaz folsavat \u00e9s <a href=\"https:\/\/gymbeam.hu\/b-complex-forte-vitamin-gymbeam.html\" target=\"_blank\" aria-label=\"B-vitaminokat (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B-vitaminokat<\/a> is. [10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A napraforg\u00f3mag<strong> fitoszterintartalma<\/strong> is gyakran felmer\u00fcl, ami pozit\u00edv szerepet j\u00e1tszik a<strong> koleszterinszintre<\/strong> gyakorolt hat\u00e1s\u00e1ban. Ez az anyag a koleszterinhez hasonl\u00f3 szerkezet\u0171, \u00e9s a <strong>b\u00e9lb\u0151l<\/strong> <strong>sz\u00edv\u00f3dik fel<\/strong>. Napi 0,4-2 g fitoszterol bevitele aj\u00e1nlott ahhoz, hogy \u00e9rezhet\u0151 legyen az LDL-koleszterinszint cs\u00f6kkent\u00e9s\u00e9re kifejtett hat\u00e1sa. A napraforg\u00f3mag k\u00f6r\u00fclbel\u00fcl 270 mg\/100 g-ot tartalmaz, \u00edgy jelent\u0151sen hozz\u00e1j\u00e1rul az aj\u00e1nlott bevitelhez. [9,10]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg\" alt=\"a napraforg\u00f3mag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" class=\"wp-image-517121\" title=\"a napraforg\u00f3mag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1002072796-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">A napraforg\u00f3mag \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/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;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">584 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">51,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">18,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 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\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">20,8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\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\">Hogyan fogyasszuk a napraforg\u00f3magot?<\/h4>\n\n\n\n<p>\u00cdzletes r\u00e1gcs\u00e1lnival\u00f3k\u00e9nt <strong>mag\u00e1ban<\/strong> is fogyaszthat\u00f3, de meg is lehet <strong>pir\u00edtani<\/strong>, amit\u0151l \u00e9rdekes \u00edzt \u00e9s arom\u00e1t kap. A napraforg\u00f3magot kedvenc \u00e9teleink f\u0171szerez\u00e9s\u00e9re is haszn\u00e1lhatjuk.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sal\u00e1t\u00e1k<\/li>\n\n\n\n<li>h\u00e1zi k\u00e9sz\u00edt\u00e9s\u0171 m\u00fczli szelet vagy granola<\/li>\n\n\n\n<li>levesek<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/kremek\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kr\u00e9mek<\/a><\/li>\n\n\n\n<li>s\u00fctem\u00e9nyek, p\u00e9ld\u00e1ul ban\u00e1ntorta<\/li>\n\n\n\n<li>gabonak\u00e1sa<\/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\" id=\"tok\">5. T\u00f6kmag<\/h3>\n\n\n\n<p>Ahogy a neve is mutatja, a <a href=\"https:\/\/gymbeam.hu\/bio-tokmag-vanavita.html\" target=\"_blank\" aria-label=\"t\u00f6kmagot (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6kmagot<\/a>&nbsp;a<strong> t\u00f6kb\u0151l<\/strong>nyerik. Gyakran hullad\u00e9kterm\u00e9knek tekintik \u0151ket, ami nagy k\u00e1r, mivel <strong>tele van az eg\u00e9szs\u00e9gre el\u0151ny\u00f6s t\u00e1panyagokkal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemcsak a t\u00f6kmag, hanem a magb\u00f3l k\u00e9sz\u00edtett <strong><a href=\"https:\/\/gymbeam.hu\/bio-tokmag-olaj-vanavita.html\" target=\"_blank\" aria-label=\"t\u00f6kmagolaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6kmagolaj<\/a><\/strong> is sz\u00e1mos el\u0151ny\u00f6s t\u00e1panyagban gazdag \u00e9lelmiszer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mik a t\u00f6kmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00d6sszet\u00e9tel\u00e9nek k\u00f6sz\u00f6nhet\u0151en pozit\u00edv hat\u00e1ssal van a<strong> sz\u00edv<\/strong> \u00e9s az<strong> erek<\/strong> eg\u00e9szs\u00e9g\u00e9re.<\/li>\n\n\n\n<li>tokSeg\u00edthet a <strong>v\u00e9rcukorszint cs\u00f6kkent\u00e9s\u00e9ben<\/strong>, ami a cukorbetegek sz\u00e1m\u00e1ra el\u0151ny\u00f6s lehet.<\/li>\n\n\n\n<li>A tanulm\u00e1nyok lehets\u00e9ges <strong>antidepressz\u00e1ns hat\u00e1st<\/strong> is emlegetnek.<\/li>\n\n\n\n<li>\u00cdg\u00e9retes pozit\u00edv hat\u00e1st mutat a <strong>prosztata hiperpl\u00e1zia<\/strong> (a prosztata j\u00f3indulat\u00fa megnagyobbod\u00e1sa) enyh\u00edt\u00e9s\u00e9re is.<\/li>\n\n\n\n<li>Ak\u00e1r m\u00e9g <strong>antimikrobi\u00e1lis hat\u00e1sa<\/strong> is lehet. [3]<\/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\">Mit tartalmaz a t\u00f6kmag?<\/h4>\n\n\n\n<p>A t\u00f6kmag eg\u00e9szs\u00e9ges zs\u00edrtartalm\u00e1r\u00f3l is ismert. A tel\u00edtetlen zs\u00edrsavak tekintet\u00e9ben az <strong>omega-6 linolsav<\/strong> \u00e9s az <strong>egyszeresen tel\u00edtetlen olajsav<\/strong> \u00e1ll az \u00e9len. A t\u00f6kmag feh\u00e9rj\u00e9je <strong>esszenci\u00e1lis aminosavtartalm\u00e1val<\/strong> emelkedik ki. A spektruma tulajdonk\u00e9ppen a sz\u00f3j\u00e1\u00e9hoz hasonl\u00f3, ez\u00e9rt viszonylag <strong>j\u00f3 min\u0151s\u00e9g\u0171 n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1s.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez a mag <strong>E-vitaminban, magn\u00e9ziumban, k\u00e1liumban, foszforban<\/strong> \u00e9s <strong>cinkben<\/strong> is gazdag. A <strong><a href=\"https:\/\/gymbeam.hu\/vas-gymbeam.html\" target=\"_blank\" aria-label=\"vastartalma (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vastartalma<\/a><\/strong>&nbsp;is igen magas. De ne feledkezz\u00fcnk meg arr\u00f3l, hogy m\u00e1s n\u00f6v\u00e9nyi forr\u00e1sokhoz hasonl\u00f3an ez az \u00e1sv\u00e1nyi anyag is <strong>nehezebben sz\u00edv\u00f3dik fel,<\/strong> mint az \u00e1llati eredet\u0171 \u00e9lelmiszerekb\u0151l. Felsz\u00edv\u00f3d\u00e1sa azonban fokozhat\u00f3, ha <strong><a href=\"https:\/\/gymbeam.hu\/c-vitamin\" target=\"_blank\" aria-label=\"C-vitaminnal (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C-vitaminnal<\/a><\/strong> vagy <strong>\u00e1llati feh\u00e9rj\u00e9vel<\/strong> kombin\u00e1ljuk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az egy\u00e9b bioakt\u00edv anyagok k\u00f6z\u00fcl a <strong>karotinoidoknak, a szainoknak, a fenolos anyagoknak<\/strong> \u00e9s a<strong> fitoszteroloknak<\/strong> k\u00f6sz\u00f6nheti j\u00f3t\u00e9kony hat\u00e1s\u00e1t. [3]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp\" alt=\"a t\u00f6kmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" class=\"wp-image-517137\" title=\"a t\u00f6kmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-1498259980_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"> A t\u00f6kmag \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/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;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">559 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">16,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 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\">10,7 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 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">30,2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\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\">Hogyan fogyasszuk a t\u00f6kmagot?<\/h4>\n\n\n\n<p>A legt\u00f6bb esetben a t\u00f6kmagot mag\u00e1ban fogyasztj\u00e1k, term\u00e9szetes form\u00e1ban vagy <strong>pir\u00edtva.<\/strong> Persze sokan hozz\u00e1adj\u00e1k kedvenc receptjeikhez. Finom p\u00e9ld\u00e1ul:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sal\u00e1t\u00e1ban<\/li>\n\n\n\n<li>levesekben<\/li>\n\n\n\n<li>zabk\u00e1s\u00e1ban<\/li>\n\n\n\n<li>granola vagy m\u00fczli szeletben<\/li>\n\n\n\n<li>pestoban<\/li>\n\n\n\n<li>h\u00e1zi s\u00fctem\u00e9nyekben, p\u00e9ld\u00e1ul <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tokmagos-repakenyer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">r\u00e9pakeny\u00e9rben<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp\" alt=\"a t\u00f6kmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" class=\"wp-image-517153\" title=\"a t\u00f6kmag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-749x1124.webp 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-267x400.webp 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1024x1536.webp 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-1365x2048.webp 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/si_nives_oresnik_052022_07_5000-scaled.webp 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"kender\">6. Kendermag<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-kendermag-hantolt-vanavita.html\" target=\"_blank\" aria-label=\"kendermag (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kendermag<\/a>&nbsp;a kannabisz n\u00f6v\u00e9nyb\u0151l sz\u00e1rmazik, \u00e9s \u00e9ppen emiatt sok\u00e1ig ignor\u00e1lt\u00e1k is. A n\u00f6v\u00e9ny m\u00e1s r\u00e9szeivel ellent\u00e9tben azonban a mag csak <strong>elhanyagolhat\u00f3 mennyis\u00e9g\u0171 pszichotr\u00f3p<\/strong> <strong>anyagot<\/strong> tartalmaz. \u00c9pp ellenkez\u0151leg, sz\u00e1mos hasznos t\u00e1panyaggal \u00e9s eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel b\u00fcszk\u00e9lkedhet. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mik a kendermag eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edthet a <strong>v\u00e9r koleszterinszintj\u00e9nek cs\u00f6kkent\u00e9s\u00e9ben,<\/strong> \u00e9s \u00edgy az \u00e9relmeszesed\u00e9s megel\u0151z\u00e9s\u00e9ben.<\/li>\n\n\n\n<li>A <strong>sz\u00edv- \u00e9s \u00e9rrendszer<\/strong> pedig a b\u0151s\u00e9ges mennyis\u00e9g\u0171 <strong>arginin<\/strong> el\u0151nyeit \u00e9lvezheti, ami r\u00e9szt vesz a szervezet <strong>nitrog\u00e9n-oxid-termel\u00e9s\u00e9ben.<\/strong> Seg\u00edt <strong>kit\u00e1g\u00edtani<\/strong> \u00e9s <strong>ellaz\u00edtani az ereket<\/strong>, \u00e9s cs\u00f6kkenti a <strong>v\u00e9rnyom\u00e1st.<\/strong> [4]<\/li>\n\n\n\n<li>S\u0151t \u00fagy t\u0171nik, hogy a <strong>b\u0151rre<\/strong> is pozit\u00edv hat\u00e1ssal van. Seg\u00edthet enyh\u00edteni az ekc\u00e9ma okozta b\u0151rsz\u00e1razs\u00e1got vagy viszket\u00e9st. [2]<\/li>\n\n\n\n<li>A tanulm\u00e1nyok a <strong>menopauz\u00e1lis t\u00fcnetek enyh\u00edt\u00e9s\u00e9re<\/strong> kifejtett hat\u00e1st is vizsg\u00e1lj\u00e1k. [4]<\/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\">Mit tartalmaz a kendermag?<\/h4>\n\n\n\n<p>Az <strong>eg\u00e9szs\u00e9ges zs\u00edrok<\/strong> teszik ki a kendermag legfontosabb r\u00e9sz\u00e9t. F\u0151k\u00e9nt <strong>tel\u00edtetlen zs\u00edrsavak,<\/strong> amelyek nagyobb r\u00e9szt <strong>t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/strong>. Az egyszeresen tel\u00edtetlen \u00e9s a t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrsavak ar\u00e1nya <strong>3:1<\/strong> \u00e9s <strong>5:1<\/strong> k\u00f6z\u00f6tt van, ami egyben a k\u00e9tf\u00e9le zs\u00edrsav ide\u00e1lis ar\u00e1ny\u00e1t is kiteszi az \u00e9trendben. A kendermag \u00edgy seg\u00edthet jav\u00edtani a j\u00f3t\u00e9kony zs\u00edrokat be\u00e9p\u00edteni az \u00e9trendbe. Ez a mag viszonylag magas feh\u00e9rjetartalommal is b\u00fcszk\u00e9lkedhet, amely szint\u00e9n <strong>k\u00f6nnyen em\u00e9szthet\u0151.<\/strong> A n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k k\u00f6z\u00fcl a <a href=\"https:\/\/gymbeam.hu\/bio-kenderfeherje-vanavita.html\" target=\"_blank\" aria-label=\"kenderfeh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kenderfeh\u00e9rje<\/a> teh\u00e1t nagyszer\u0171 v\u00e1laszt\u00e1s lehet a veg\u00e1nok sz\u00e1m\u00e1ra. [4]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kendermag hasonl\u00f3an gazdag mikrot\u00e1panyagokban. P\u00e9ld\u00e1ul <strong>E-vitaminban, foszforban, magn\u00e9ziumban, kalciumban, cinkben<\/strong> \u00e9s <strong>r\u00e9zben.<\/strong> Magas a j\u00f3t\u00e9kony hat\u00e1s\u00fa fitoszteroltartalma is.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A kendermag \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/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;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">48,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">27,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">31,6 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\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\">Hogyan fogyasszuk a kendermagot?<\/h4>\n\n\n\n<p>Ez az egyszer\u0171 mag \u00e9des \u00e9s s\u00f3s \u00e9telekhez egyar\u00e1nt hozz\u00e1adhat\u00f3. K\u00f3stold meg mondjuk:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kr\u00e9mlevesre sz\u00f3rva<\/li>\n\n\n\n<li>s\u00f3s \u00e9s \u00e9des kekszekben<\/li>\n\n\n\n<li>sal\u00e1t\u00e1ban<\/li>\n\n\n\n<li>a kendertej k\u00e9sz\u00edt\u00e9s\u00e9hez<\/li>\n\n\n\n<li>\u00e9des s\u00fctem\u00e9nyekben, zabk\u00e1s\u00e1kban vagy turmixokban<\/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\" id=\"mak\">7. M\u00e1k<\/h3>\n\n\n\n<p>A m\u00e1k m\u00e1r \u0151sid\u0151k \u00f3ta l\u00e9tezik \u00e9s termesztik. Nemcsak a t\u00e1pl\u00e1lkoz\u00e1sban, hanem gy\u00f3gy\u00e1szati anyagk\u00e9nt is haszn\u00e1lj\u00e1k. <strong>\u00d3piumot<\/strong> tartalmaz, amely<strong> f\u00e1jdalomcsillap\u00edt\u00f3<\/strong> tulajdons\u00e1gokkal rendelkezik. A nyers m\u00e1kb\u00f3l kivont folyad\u00e9k <strong>f\u00fcgg\u0151s\u00e9get okoz\u00f3 anyagokat<\/strong> is tartalmaz. A <a href=\"https:\/\/gymbeam.hu\/kek-mak-gymbeam.html\" target=\"_blank\" aria-label=\"m\u00e1k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1k<\/a> azonban nem tartalmazza ezeket az \u00f6sszetev\u0151ket, ez\u00e9rt a norm\u00e1l \u00e9trend r\u00e9szek\u00e9nt biztons\u00e1gosan fogyaszthat\u00f3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mik a m\u00e1k eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tel\u00edtetlen zs\u00edrsavtartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en hasznos lehet a<strong> sz\u00edv<\/strong> eg\u00e9szs\u00e9g\u00e9re.<\/li>\n\n\n\n<li>Seg\u00edthet a <strong>csontritkul\u00e1s<\/strong> kezel\u00e9s\u00e9ben.<\/li>\n\n\n\n<li>A tud\u00f3sok <strong>antioxid\u00e1ns<\/strong> \u00e9s <strong>antimikrobi\u00e1lis hat\u00e1sr\u00f3l<\/strong> is besz\u00e9lnek. [7]<\/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\">Mit tartalmaz a m\u00e1k?<\/h4>\n\n\n\n<p>A m\u00e1k<strong> rostokban<\/strong> \u00e9s<strong> tel\u00edtetlen zs\u00edrokban<\/strong> gazdag. Ezek k\u00f6z\u00fcl az <strong>omega-6 zs\u00edrsavak<\/strong> fordulnak el\u0151 a legnagyobb mennyis\u00e9gben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A mikrot\u00e1panyagok k\u00f6z\u00fcl a <strong>mang\u00e1n, a cink, a r\u00e9z<\/strong> \u00e9s a <strong>foszfor<\/strong> \u00e9rdemel eml\u00edt\u00e9st. A m\u00e1kr\u00f3l is gyakran olvahatsz a magas <strong><a href=\"https:\/\/gymbeam.hu\/kalcium\" target=\"_blank\" aria-label=\"kalcium (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcium<\/a> <\/strong>tartalma&nbsp;miatt. A kalcium azonban <strong>antinutrit\u00edv tartalma<\/strong> (pl. fitinsav) miatt a m\u00e1kb\u00f3l nehezebben sz\u00edv\u00f3dik fel, mint az \u00e1llati forr\u00e1sokb\u00f3l (pl. tejterm\u00e9kekb\u0151l) sz\u00e1rmaz\u00f3 kalcium. Ezt k\u00fcl\u00f6n\u00f6sen a veg\u00e1n \u00e9trendet tart\u00f3knak kell szem el\u0151tt tartani. [6]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp\" alt=\"a m\u00e1k eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" class=\"wp-image-517171\" title=\"a m\u00e1k eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/12\/iStock-511667673_5000-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">A m\u00e1k \u00e1tlagos energia- \u00e9s t\u00e1panyagtartalma<\/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;\">T\u00e1p\u00e9rt\u00e9kek<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiatartalom<\/td><td class=\"has-text-align-center\" data-align=\"center\">525 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">41,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l egyszeresen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ebb\u0151l t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtett zs\u00edrsavak<\/td><td class=\"has-text-align-center\" data-align=\"center\">28,6 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\">28 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/figcaption><\/figure>\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\">Hogyan fogyasszuk a m\u00e1kot?<\/h4>\n\n\n\n<p>A m\u00e1kot legink\u00e1bb a s\u00fct\u00e9shez \u00e9s az \u00e9des receptekhez k\u00f6tik. T\u00f6k\u00e9letes p\u00e9ld\u00e1ul:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a kedvenc s\u00fctem\u00e9nyedben<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-turos-cheesecake-makkal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sajttort\u00e1ban<\/a><\/li>\n\n\n\n<li>zabk\u00e1s\u00e1ban<\/li>\n\n\n\n<li>m\u00e1kos italok, k\u00fcl\u00f6n\u00f6sen m\u00e1kos tej k\u00e9sz\u00edt\u00e9s\u00e9hez<\/li>\n\n\n\n<li>m\u00e1kos gomb\u00f3cban vagy p\u00e9ld\u00e1ul bukt\u00e1ban<\/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 m\u00e1s magvakkal teheted v\u00e1ltozatosabb\u00e1 az \u00e9trended?<\/h3>\n\n\n\n<p>A cikkben emlegetett magvak a leggyakrabban megtal\u00e1lhat\u00f3ak a boltokban, \u00e9s jellemz\u0151en sokan haszn\u00e1lj\u00e1k s\u00fct\u00e9s-f\u0151z\u00e9shez. De sok m\u00e1sfajta meg is van m\u00e9g a piacon.<\/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>Sokan \u00e1ltal\u00e1nosan haszn\u00e1lnak <strong><a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" aria-label=\"quinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/strong> <strong>magot<\/strong> k\u00f6retk\u00e9nt, ami a Chenopodium quinoa nev\u0171 n\u00f6v\u00e9ny magja. <strong>Term\u00e9szetes m\u00f3don glut\u00e9nmentes \u00e1lgabona.<\/strong><\/li>\n\n\n\n<li>A <strong>k\u00f6m\u00e9nymagot<\/strong> vagy <strong>\u00e9desk\u00f6m\u00e9nymagot<\/strong> jellegzetes arom\u00e1ja jellemzi. Oyan anyagokat tartalmaz, amelyek j\u00f3t\u00e9kony hat\u00e1ssal lehetnek az <strong>em\u00e9szt\u00e9si probl\u00e9m\u00e1kra,<\/strong> p\u00e9ld\u00e1ul a <strong>puffad\u00e1sra<\/strong> \u00e9s a <strong>haspuffad\u00e1sra.<\/strong><\/li>\n\n\n\n<li>A <strong>gr\u00e1n\u00e1talmamag<\/strong> jellegzetes \u00e9des-savanyk\u00e1s \u00edz\u00e9vel \u00e9s l\u00e9d\u00fas \u00e1llag\u00e1val t\u0171nik ki. Tele van <strong>antioxid\u00e1nsokkal, rostokkal<\/strong> \u00e9s <strong>k\u00e1liummal.<\/strong><\/li>\n\n\n\n<li>A <strong>s\u00e1rgabarackmag<\/strong> is egy fogyaszthat\u00f3 mag. Tal\u00e1n m\u00e1r tudod is, hogy \u00fagynevezett<strong> B17-vitamint<\/strong> tartalmaz, aminek vannak, akik p\u00e9ld\u00e1ul r\u00e1kellenes hat\u00e1st tulajdon\u00edtanak. Ezt a hat\u00e1st azonban m\u00e9g nem siker\u00fclt bizony\u00edtani. \u00c9ppen ellenkez\u0151leg, \u00e9rdemes \u00f3vatosnak lenni. Ez a \u201evitamin\u201d tulajdonk\u00e9pp az <strong>amigdalin,<\/strong> amelyb\u0151l a szervezetben m\u00e9rgez\u0151 <strong>hidrog\u00e9n-cianid<\/strong> k\u00e9pz\u0151dik. A t\u00falzott adagol\u00e1s teh\u00e1t m\u00e9rgez\u0151 lehet. Az EFSA szerint egy <strong>eg\u00e9szs\u00e9ges feln\u0151tt<\/strong> <strong>h\u00e1rom magot<\/strong> fogyaszthat <strong>an\u00e9lk\u00fcl, hogy t\u00fall\u00e9pn\u00e9<\/strong> a <strong>meg\u00e1llap\u00edtott biztons\u00e1gos adagot.<\/strong> [15]<\/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\">Mik azok a cs\u00edr\u00e1z\u00f3 magvak?<\/h4>\n\n\n\n<p>Sok olyan mag van, amely nyersen nem fogyaszthat\u00f3, de a cs\u00edr\u00e1ztat\u00e1st\u00f3l <strong>em\u00e9szthet\u0151bb<\/strong> lesz. Ennek oka, hogy ez a folyamat n\u00f6veli a t\u00e1panyagtartalmat. A cs\u00edr\u00e1ztat\u00e1s r\u00e1ad\u00e1sul tov\u00e1bb <strong>n\u00f6veli a magban l\u00e9v\u0151 hasznos anyagok ar\u00e1ny\u00e1t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Milyen magvakat lehet otthon cs\u00edr\u00e1ztatni?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>must\u00e1rmag<\/li>\n\n\n\n<li>lucerna<\/li>\n\n\n\n<li>retekfajt\u00e1k<\/li>\n\n\n\n<li>brokkoli<\/li>\n\n\n\n<li>rukkola<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Hogyan kell a magokat cs\u00edr\u00e1ztatni? <\/h5>\n\n\n\n<p>A cs\u00edr\u00e1ztat\u00e1s nagyon egyszer\u0171. El\u0151sz\u00f6r is v\u00e1s\u00e1rolj vagy keress otthon egy <strong>cs\u00edr\u00e1ztat\u00f3 t\u00e1lat<\/strong> vagy<strong> ed\u00e9nyt.<\/strong> Ezut\u00e1n <strong>be kell \u00e1ztatni<\/strong> a magokat  \u00e9s <strong>nedvesen<\/strong> tartani a cs\u00edr\u00e1z\u00e1s alatt. A magok ezut\u00e1n k\u00f6r\u00fclbel\u00fcl k\u00e9t nap alatt kics\u00edr\u00e1znak. A pontos technika att\u00f3l f\u00fcgg, hogy milyen magot \u00e9s milyen cs\u00edr\u00e1ztat\u00e1si m\u00f3dszert v\u00e1lasztasz.<\/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_magot_egyunk_naponta\"><\/span>Mennyi magot egy\u00fcnk naponta? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A megfelel\u0151 adag a c\u00e9lkit\u0171z\u00e9sekt\u0151l \u00e9s az \u00e9trend jelenlegi \u00f6sszet\u00e9tel\u00e9t\u0151l f\u00fcgg\u0151en mindenkin\u00e9l egy\u00e9nileg v\u00e1ltoz\u00f3. De abb\u00f3l kiindulva, hogy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">v\u00e1ltozatos \u00e9s kiegyens\u00falyozott<\/a> \u00e9trendet tartasz&nbsp;\u00e9s csak eg\u00e9szs\u00e9ges zs\u00edrokkal \u00e9s m\u00e1s t\u00e1panyagokkal szeretn\u00e9d kieg\u00e9sz\u00edteni, napi k\u00f6r\u00fclbel\u00fcl <strong>30 g magot<\/strong> \u00e9rdemes megenni. Ez el\u00e9g nagy adag ahhoz, hogy fontos t\u00e1panyagokkal t\u00f6lts\u00f6n fel, de nem tartalmaz t\u00fal sok kal\u00f3ri\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/kaloriadeficit-hogyan-fogyj-hogy-az-eletkedved-ne-fogyjon-el\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kal\u00f3riadeficit<\/a> tart\u00e1sakor, <strong> fogy\u00f3k\u00fara<\/strong> k\u00f6zben is \u00e9lvezheted a magokat. K\u00fcl\u00f6n\u00f6sen fontos azonban a <strong>mennyis\u00e9gek betart\u00e1sa.<\/strong> Mivel a magvak magas zs\u00edrtartalmuk miatt el\u00e9g <strong>kal\u00f3riad\u00fasak,<\/strong> k\u00f6nnyen t\u00falz\u00e1sba lehet vinni az adagok m\u00e9ret\u00e9t. Ez\u00e9rt \u00fcgyelj r\u00e1, hogy az adagok az aj\u00e1nlott napi energiabevitelen bel\u00fcl legyen. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/online-energiabevitel-es-makrotapanyag-szamologep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Online energia- \u00e9s t\u00e1panyagkalkul\u00e1torunk<\/a>&nbsp;seg\u00edt meghat\u00e1rozni az ide\u00e1lis kal\u00f3riabevitelt.<\/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_a_tanulsag\"><\/span>Mi a tanuls\u00e1g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A magvak els\u0151 pillant\u00e1sra egyszer\u0171 \u00e9telnek t\u0171nnek, de meglep\u0151en sok t\u00e1panyagot tartalmaznak. Els\u0151 sorban <strong>eg\u00e9szs\u00e9ges zs\u00edrokkal<\/strong> b\u00fcszk\u00e9lkedhetnek, <strong><\/strong> de<strong> rostokb\u00f3l, vitaminokb\u00f3l<\/strong> \u00e9s egy\u00e9b<strong> antioxid\u00e1nsokb\u00f3l<\/strong> is van benn\u00fck el\u00e9g. Ak\u00e1r a <strong>len-, chia-, kender-, t\u00f6k-<\/strong> vagy <strong>szez\u00e1mmagot<\/strong> v\u00e1lasztod, biztosan javulni fog az eg\u00e9szs\u00e9ged. De a legjobb <strong>v\u00e1ltogatni<\/strong> \u0151ket, \u00e9s <strong>rendszeresen<\/strong> beiktatni az \u00e9trendbe. Csak \u00edgy lesz k\u00e9pes a test a lehet\u0151 legjobban kihaszn\u00e1lni a sz\u00edvre, az agyra, az em\u00e9szt\u00e9sre \u00e9s az eg\u00e9szs\u00e9g egy\u00e9b ter\u00fcleteire gyakorolt pozit\u00edv hat\u00e1sukb\u00f3l. Nos, ma melyik \u00e9tkez\u00e9st eg\u00e9sz\u00edted ki magvakkal?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tetszett a mai cikk? Ha \u00e9rdekesnek tal\u00e1ltad, vagy tanult\u00e1l bel\u0151le valami \u00fajat, ne feledd el megosztani ismer\u0151seiddel \u00e9s a hozz\u00e1d k\u00f6zel\u00e1ll\u00f3kkal. <\/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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagvak\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\/oils\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOlajok\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>A magvak tele vannak vitaminokkal, eg\u00e9szs\u00e9ges zs\u00edrokkal \u00e9s egy\u00e9b t\u00e1panyagokkal. Milyen el\u0151nyei vannak a chia-, a len- vagy a kendermagnak? Ez az, amit a mai cikkben kifejt\u00fcnk.<\/p>\n","protected":false},"author":156,"featured_media":517041,"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":[6348,7626,7356,7530],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-519475","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-chia-hu","9":"tag-egeszseg","10":"tag-etrend-hu","11":"tag-vegan-hu","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Melyek a legt\u00e1pl\u00e1l\u00f3bb magvak \u00e9s milyen eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei vannak? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A chia-, len-, napraforg\u00f3-, kender- vagy t\u00f6kmag rostokban, eg\u00e9szs\u00e9ges zs\u00edrokban, feh\u00e9rj\u00e9kben \u00e9s vitaminokban gazdag magvak. 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