{"id":525628,"date":"2024-02-07T11:30:40","date_gmt":"2024-02-07T10:30:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=525628"},"modified":"2024-02-07T11:30:42","modified_gmt":"2024-02-07T10:30:42","slug":"szemelyre-szabott-etrend-atfogo-utmutato-a-kaloriaszamitason-es-makrotapanyagokon-alapulo-etrend-megtervezesehez","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/szemelyre-szabott-etrend-atfogo-utmutato-a-kaloriaszamitason-es-makrotapanyagokon-alapulo-etrend-megtervezesehez\/","title":{"rendered":"Szem\u00e9lyre szabott \u00e9trend: \u00c1tfog\u00f3 \u00fatmutat\u00f3 a kal\u00f3riasz\u00e1m\u00edt\u00e1son \u00e9s makrot\u00e1panyagokon alapul\u00f3 \u00e9trend megtervez\u00e9s\u00e9hez"},"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\/szemelyre-szabott-etrend-atfogo-utmutato-a-kaloriaszamitason-es-makrotapanyagokon-alapulo-etrend-megtervezesehez\/#Barki_keszithet_kaloria-_es_makroszamitason_alapulo_etkezesi_tervet\" title=\"B\u00e1rki k\u00e9sz\u00edthet kal\u00f3ria- \u00e9s makrosz\u00e1m\u00edt\u00e1son alapul\u00f3 \u00e9tkez\u00e9si tervet?\">B\u00e1rki k\u00e9sz\u00edthet kal\u00f3ria- \u00e9s makrosz\u00e1m\u00edt\u00e1son alapul\u00f3 \u00e9tkez\u00e9si tervet?<\/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\/szemelyre-szabott-etrend-atfogo-utmutato-a-kaloriaszamitason-es-makrotapanyagokon-alapulo-etrend-megtervezesehez\/#11_lepes_az_egyeni_etkezesi_terv_osszeallitasahoz_kaloriaszamologep_hasznalataval\" title=\"11 l\u00e9p\u00e9s az egy\u00e9ni \u00e9tkez\u00e9si terv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz kal\u00f3riasz\u00e1mol\u00f3g\u00e9p haszn\u00e1lat\u00e1val\">11 l\u00e9p\u00e9s az egy\u00e9ni \u00e9tkez\u00e9si terv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz kal\u00f3riasz\u00e1mol\u00f3g\u00e9p haszn\u00e1lat\u00e1val<\/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\/szemelyre-szabott-etrend-atfogo-utmutato-a-kaloriaszamitason-es-makrotapanyagokon-alapulo-etrend-megtervezesehez\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ak\u00e1r a fogy\u00e1s, ak\u00e1r az izomn\u00f6veked\u00e9s, ak\u00e1r a fitts\u00e9g fenntart\u00e1sa a c\u00e9l, a megfelel\u0151en \u00f6ssze\u00e1ll\u00edtott \u00e9trend az egyik kulcs a sikerhez. Az els\u0151 l\u00e9p\u00e9s a <strong>kal\u00f3ria- \u00e9s makrobevitel<\/strong> optimaliz\u00e1l\u00e1sa. Nem szeretn\u00e9l folyton \u00e9hes lenni a di\u00e9ta alatt, vagy t\u00fals\u00e1gosan tel\u00edtettnek \u00e9rezni magad, mik\u00f6zben izmosodsz. Az <strong>energiabevitel \u00e9s a makr\u00f3k megfelel\u0151 egyens\u00faly\u00e1nak<\/strong> megtal\u00e1l\u00e1sa, amely hossz\u00fa t\u00e1von fenntarthat\u00f3 sz\u00e1modra, d\u00f6nt\u0151 fontoss\u00e1g\u00fa, \u00e9s eredm\u00e9nyes lesz. Ezt k\u00fcl\u00f6nb\u00f6z\u0151 egyenletekkel vagy online eszk\u00f6z\u00f6kkel, p\u00e9ld\u00e1ul online kalkul\u00e1torunkkal is meghat\u00e1rozhatjuk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De mit tehetsz, ha m\u00e1r tudod, hogy neked szem\u00e9ly szerint mennyi energi\u00e1t \u00e9s makrot\u00e1panyagot kellene fogyasztani? Ez a cikk seg\u00edt \u00f6ssze\u00e1ll\u00edtani a kisz\u00e1m\u00edtott adatok alapj\u00e1n egy szem\u00e9lyre szabott \u00e9tkez\u00e9si tervet.<\/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 az \u00e9tkez\u00e9s tervez\u00e9s\u00e9nek k\u00f6vetkez\u0151 l\u00e9p\u00e9seit fejtj\u00fck ki:<\/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=\"#informaciogyujtes\" style=\"border-radius:0px\">Inform\u00e1ci\u00f3gy\u0171jt\u00e9s<\/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=\"#kaloria-es-makro-szamitasok\" style=\"border-radius:0px\">Kal\u00f3ria- \u00e9s makrosz\u00e1m\u00edt\u00e1sok<\/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=\"#etkezesi-terv\" style=\"border-radius:0px\">\u00c9tkez\u00e9si terv<\/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=\"#etelek-megtervezese\" style=\"border-radius:0px\">\u00c9telek megtervez\u00e9se<\/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=\"#alkalmazas-hasznalata\" style=\"border-radius:0px\">Alkalmaz\u00e1s haszn\u00e1lata<\/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 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=\"#etkezesek-rogzitese\" style=\"border-radius:0px\">\u00c9tkez\u00e9sek r\u00f6gz\u00edt\u00e9se<\/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=\"#etelek-elkeszitese\" style=\"border-radius:0px\">\u00c9telek elk\u00e9sz\u00edt\u00e9se<\/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=\"#etkezesi-terv-rugalmassag\" style=\"border-radius:0px\">\u00c9tkez\u00e9si terv rugalmass\u00e1g<\/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=\"#testsuly-merese\" style=\"border-radius:0px\">Tests\u00faly m\u00e9r\u00e9se<\/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=\"#ai-hasznalata\" style=\"border-radius:0px\">Mesters\u00e9ges intelligencia haszn\u00e1lata<\/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=\"#egeszseges-megkozelites\" style=\"border-radius:0px\">Eg\u00e9szs\u00e9ges megk\u00f6zel\u00edt\u00e9s<\/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=\"Barki_keszithet_kaloria-_es_makroszamitason_alapulo_etkezesi_tervet\"><\/span>B\u00e1rki k\u00e9sz\u00edthet kal\u00f3ria- \u00e9s makrosz\u00e1m\u00edt\u00e1son alapul\u00f3 \u00e9tkez\u00e9si tervet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy energia- \u00e9s makrosz\u00e1m\u00edt\u00e1si eszk\u00f6z kisz\u00e1m\u00edtja, hogy mennyit kellene enni a c\u00e9lkit\u0171z\u00e9s, a sporttev\u00e9kenys\u00e9g, a fizikai param\u00e9terek \u00e9s az \u00e9letm\u00f3d alapj\u00e1n. <strong>Pontos sz\u00e1m\u00edt\u00e1sokkal dolgozik, de nem t\u00f6r\u0151dik a t\u00e1pl\u00e1lkoz\u00e1si el\u0151zm\u00e9nyekkel, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-hatassal-van-a-genetika-az-izomnovekedesre-es-az-erossegre-az-otthoni-dns-tesztek-segitenek-felfedni-a-bennunk-rejlo-lehetosegeket\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">genetik\u00e1val<\/a> \u00e9s a hormon\u00e1lis eg\u00e9szs\u00e9ggel, <\/strong>amelyek szint\u00e9n hat\u00e1ssal vannak a fogy\u00e1sra vagy az izomn\u00f6veked\u00e9sre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>El\u0151fordulhat, hogy valakinek az anyagcser\u00e9je \u00e9vekig tart\u00f3 szigor\u00fa di\u00e9ta ut\u00e1n m\u00e1r hozz\u00e1szokott az alacsonyabb energiabevitelhez, amit gyakran lelassult anyagcser\u00e9nek neveznek. Ilyen esetekben el\u0151fordulhat, hogy a kisz\u00e1m\u00edtott makr\u00f3k nem a v\u00e1rt eredm\u00e9nyeket mutatj\u00e1k. Ez\u00e9rt is nagyon fontos, hogy a <strong>sz\u00e1mol\u00f3g\u00e9ppel kisz\u00e1m\u00edtott makr\u00f3kat csak ir\u00e1nymutat\u00e1sk\u00e9nt<\/strong> tekints\u00fck. Ha nem v\u00e1lik be, akkor egy kis finomhangol\u00e1sra, fokozatos kiigaz\u00edt\u00e1sra \u00e9s k\u00eds\u00e9rletez\u00e9sre lesz sz\u00fcks\u00e9g ahhoz, hogy be tudd l\u0151ni, hogy neked mi m\u0171k\u00f6dik a legjobban. Ha \u00edgy sincs l\u00e1that\u00f3 eredm\u00e9ny, a legjobb megold\u00e1s egy t\u00e1pl\u00e1lkoz\u00e1si szakember vagy m\u00e1s \u00e9tkez\u00e9si tan\u00e1csad\u00f3 \u00fatmutat\u00e1s\u00e1t k\u00e9rni.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak\u00e1r a s\u00falycs\u00f6kken\u00e9s, ak\u00e1r az izomt\u00f6meg n\u00f6vel\u00e9se a c\u00e9l, ne feledd, hogy nem csak az befoly\u00e1solja az eredm\u00e9nyeket. <strong>A testmozg\u00e1s, a genetikai adotts\u00e1gok, a hormon\u00e1lis k\u00f6rnyezet, az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/alvas-a-leghatekonyabb-energiafokozo-es-zsiregeto\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">alv\u00e1s<\/a>&nbsp;min\u0151s\u00e9ge \u00e9s a stresszkezel\u00e9s mind jelent\u0151s szerepet j\u00e1tszanak.<\/strong> Ne feledd azt sem, hogy egy \u00faj \u00e9trend betart\u00e1sa hossz\u00fa t\u00e1v\u00fa elk\u00f6telezetts\u00e9get jelent, \u00e9s az olyan gyors elv\u00e1r\u00e1sok, mint mondjuk 10 kg s\u00falycs\u00f6kken\u00e9s 10 nap alatt, irre\u00e1lisak. Mindenhez id\u0151 \u00e9s t\u00fcrelem kell, k\u00fcl\u00f6n\u00f6sen, ha tart\u00f3s, fenntarthat\u00f3 eredm\u00e9nyekre t\u00f6rekszel.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha fogy\u00f3k\u00far\u00e1ba kezdesz, \u00e9s szeretn\u00e9d tudni, hogy mire kell odafigyelned, \u00e9s milyen lehets\u00e9ges buktat\u00f3kat kell elker\u00fcln\u00f6d, olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-dolog-amit-erdemes-tudni-fogyokura-elott\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 dolog, amit \u00e9rdemes tudni fogy\u00f3k\u00fara el\u0151tt<\/strong><\/a>.<\/li>\n\n\n\n<li>Ha pedig izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9re t\u00f6rekszel, ne hagyd ki ezt a cikket: <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-taplalkozasi-es-edzesi-tipp-a-maximalis-izomnovekedeshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s edz\u00e9stipp a maxim\u00e1lis izomn\u00f6veked\u00e9shez<\/a><\/strong>.<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg\" alt=\"Hogyan \u00e1ll\u00edtsunk \u00f6ssze szem\u00e9lyre szabott \u00e9tkez\u00e9si tervet?\" class=\"wp-image-520913\" title=\"Hogyan \u00e1ll\u00edtsunk \u00f6ssze szem\u00e9lyre szabott \u00e9tkez\u00e9si tervet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1249248987-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_lepes_az_egyeni_etkezesi_terv_osszeallitasahoz_kaloriaszamologep_hasznalataval\"><\/span>11 l\u00e9p\u00e9s az egy\u00e9ni \u00e9tkez\u00e9si terv \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1hoz kal\u00f3riasz\u00e1mol\u00f3g\u00e9p haszn\u00e1lat\u00e1val<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az egyes l\u00e9p\u00e9sek jobb meg\u00e9rt\u00e9s\u00e9hez menj\u00fcnk v\u00e9gig mondjuk Kriszta p\u00e9ld\u00e1j\u00e1n, aki 10 kg-ot tervez fogyni \u00e9s feszes\u00edteni szeretn\u00e9 a test\u00e9t. <strong>Kriszta 31 \u00e9ves \u00e9s matematikatan\u00e1r<\/strong> egy \u00e1ltal\u00e1nos iskol\u00e1ban. N\u00e9h\u00e1ny h\u00f3nappal ezel\u0151tt elkezdett <strong>squashozni hetente egyszer egy bar\u00e1tj\u00e1val,<\/strong> \u00e9s <strong>hetente k\u00e9tszer edz konditeremben,<\/strong> ahol megmozgatja a teljes test\u00e9t. B\u00e1r a testmozg\u00e1snak k\u00f6sz\u00f6nhet\u0151en siker\u00fclt m\u00e1r 3 kil\u00f3t leadnia, a s\u00falya a fogy\u00e1s az elm\u00fat hetekben meg\u00e1llt. Ez\u00e9rt \u00fagy d\u00f6nt\u00f6tt, hogy kicsit \u00e1talak\u00edtja az \u00e9trendj\u00e9t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"informaciogyujtes\">1. M\u00e9rd a tests\u00falyod \u00e9s a testm\u00e9reteid<\/h3>\n\n\n\n<p>Miel\u0151tt b\u00e1rmit is megv\u00e1ltoztatn\u00e1l az \u00e9treneden, <strong>r\u00f6gz\u00edtsd a kiindul\u00e1si \u00e1llapotokat.<\/strong> Reggel \u00e9hgyomorra, sim\u00e1n feh\u00e9rnem\u0171ben \u00e1llj a m\u00e9rlegre, \u00e9s m\u00e9rd meg a der\u00e9k- \u00e9s cs\u00edp\u0151b\u0151s\u00e9ged. Ha szeretn\u00e9d, m\u00e1s testr\u00e9szek, p\u00e9ld\u00e1ul kar, has, comb vagy v\u00e1dli m\u00e9reteit is leveheted. Ha j\u00f3k a f\u00e9nyviszonyok, k\u00e9sz\u00edthetsz k\u00e9peket szemb\u0151l \u00e9s oldalr\u00f3l is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pontosabb eredm\u00e9nyekhez gondolkodj el esetleg egy InBody k\u00e9sz\u00fcl\u00e9k haszn\u00e1lat\u00e1n, amivel r\u00e9szletesen lehet elemezheti a test\u00f6sszet\u00e9telt. Egy ilyen g\u00e9p betekint\u00e9st ny\u00fajt a teljes testzs\u00edr- \u00e9s izomt\u00f6megedbe. Persze ha jobban szereted magad m\u00e9rni a dolgokat, kipr\u00f3b\u00e1lhatod a testzs\u00edr m\u00e9r\u00e9st egy <a href=\"https:\/\/gymbeam.hu\/testzsirszazalekot-mero-eszkoz-gymbeam.html\" target=\"_blank\" aria-label=\"teszs\u00edrsz\u00e1zal\u00e9kot m\u00e9r\u0151 eszk\u00f6zzel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teszs\u00edrsz\u00e1zal\u00e9kot m\u00e9r\u0151 eszk\u00f6zzel<\/a>.<\/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\">Kriszta m\u00e9retei ma:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Magass\u00e1g:<\/strong> 173 cm<\/li>\n\n\n\n<li><strong>Tests\u00faly:<\/strong> 80 kg<\/li>\n\n\n\n<li><strong>Der\u00e9kb\u0151s\u00e9g:<\/strong> 81 cm<\/li>\n\n\n\n<li><strong>Cs\u00edp\u0151b\u0151s\u00e9g:<\/strong> 106 cm<\/li>\n\n\n\n<li><strong>Testzs\u00edrsz\u00e1zal\u00e9k (az InBody programmal sz\u00e1m\u00edtva):<\/strong> 30<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,29854\" ><\/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=\"kaloria-es-makro-szamitasok\">2. Sz\u00e1m\u00edtsd ki a c\u00e9lkit\u0171z\u00e9seidnek megfelel\u0151 energia- \u00e9s makrot\u00e1panyag-bevitelt<\/h3>\n\n\n\n<p>Adj meg minden sz\u00fcks\u00e9ges inform\u00e1ci\u00f3t a <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)\">sz\u00e1mol\u00f3g\u00e9pben<\/a>. <strong>Min\u00e9l pontosabb adatokat adsz meg, ann\u00e1l megb\u00edzhat\u00f3bbak lesznek az eredm\u00e9nyek.<\/strong> Az \u00e9letkor, a magass\u00e1g \u00e9s a tests\u00faly mellett <strong>\u00edrd be az \u00e9letm\u00f3di ig\u00e9nyeket \u00e9s a heti fizikai aktivit\u00e1st is.<\/strong> Ha m\u00e1r tudod mennyi a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-testzsirszazalekra-van-szukseg-ahhoz-hogy-lathato-legyen-a-hasizom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">testzs\u00edrsz\u00e1zal\u00e9kod<\/a>, add meg azt is, mert n\u00f6veli a v\u00e9geredm\u00e9ny pontoss\u00e1g\u00e1t.<\/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\">Beviteli inform\u00e1ci\u00f3k r\u00f6gz\u00edt\u00e9se a sz\u00e1mol\u00f3g\u00e9pbe<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kriszta c\u00e9lja a s\u00falycs\u00f6kkent\u00e9s, ez\u00e9rt a h\u00e1rom el\u00e9rhet\u0151 lehet\u0151s\u00e9g k\u00f6z\u00fcl (fogy\u00e1s, szintentart\u00e1s vagy t\u00f6megn\u00f6vel\u00e9s) a fogy\u00e1s opci\u00f3t jel\u00f6li be.<\/li>\n\n\n\n<li>Tan\u00e1rk\u00e9nt dolgozik, ami egy m\u00e9rs\u00e9kelten akt\u00edv foglalkoz\u00e1snak felel meg.<\/li>\n\n\n\n<li>\u00d6sszesen 2,5 \u00f3r\u00e1n \u00e1t v\u00e9gez er\u0151s\u00edt\u0151 edz\u00e9st, \u00e9s heti 1 \u00f3r\u00e1n \u00e1t \u00fct\u0151s sportokat \u0171z.<\/li>\n\n\n\n<li><strong>Eredm\u00e9ny: 2240 kcal\/nap, 284 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/szenhidratok-tipusok-forrasok-emesztes-a-szervezetben-betoltott-szerepuk-es-megfelelo-beviteluk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sz\u00e9nhidr\u00e1t<\/a> (SZ), 136 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">feh\u00e9rje<\/a> (F), 62 g <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)\">zs\u00edr<\/a>&nbsp;(ZS)<\/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>Ha szeretn\u00e9l m\u00e9lyebben elmer\u00fclni a megfelel\u0151 energia- \u00e9s makrot\u00e1panyag-bevitel rejtelmeiben, olvasd el err\u0151l sz\u00f3l\u00f3 cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-szamoljuk-ki-az-energia-vagy-makrotapanyagok-bevitelet-a-fogyashoz-vagy-az-izomtomeg-novelesehez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan sz\u00e1moljuk ki az energia vagy makrot\u00e1panyagok bevitel\u00e9t a fogy\u00e1shoz vagy az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez?<\/strong><\/a>&nbsp;Ez r\u00e9szletesen elmagyar\u00e1zza a sz\u00e1m\u00edt\u00e1si folyamatot, \u00e9s megk\u00f6nny\u00edti az online kalkul\u00e1tor eredm\u00e9nyeivel val\u00f3 munk\u00e1t.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.hu\/blog\/wp-content\/uploads\/2024\/02\/Screenshot-2024-02-07-110646-1124x588.png\" alt=\"\" class=\"wp-image-525666\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Screenshot-2024-02-07-110646-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Screenshot-2024-02-07-110646-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/Screenshot-2024-02-07-110646.png 1400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Milyen egy\u00e9ni energia- \u00e9s makrot\u00e1panyag-beviteli aj\u00e1nl\u00e1sokat kapott Kriszta?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Gramm \/ nap<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sz\u00e1zal\u00e9kos ar\u00e1ny<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Energiatartalom<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Feh\u00e9rje<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">136 g*&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">24,3 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">544 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sz\u00e9nhidr\u00e1t<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">284 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">50,7 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,136 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zs\u00edr<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">558 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Kal\u00f3ria<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,240 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>* Ez az \u00e9rt\u00e9k 1,7 g\/ttkg-ra van kisz\u00e1m\u00edtva. Az\u00e9rt, mert az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n az izmok regener\u00e1l\u00f3d\u00e1s\u00e1hoz magasabb feh\u00e9rjebevitelre van sz\u00fcks\u00e9g. K\u00f6zben t\u00e1mogatja az izomt\u00f6meg fenntart\u00e1s\u00e1t a fogy\u00e1s sor\u00e1n, megv\u00e9di az izmokat att\u00f3l, hogy energiaforr\u00e1sk\u00e9nt haszn\u00e1lja \u0151ket a szervezet, \u00e9s nagyobb telts\u00e9g\u00e9rzetet is kelt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni arr\u00f3l, hogy mi\u00e9rt fontos a feh\u00e9rjebevitel a fogy\u00e1s, az izom\u00e9p\u00edt\u00e9s vagy a sportteljes\u00edtm\u00e9ny szempontj\u00e1b\u00f3l, olvasd el cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mennyi feh\u00e9rj\u00e9t kell enni izomn\u00f6veked\u00e9shez, fogy\u00f3k\u00fara, terhess\u00e9g alatt vagy az \u00e1ll\u00f3k\u00e9pess\u00e9gi teljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1hoz?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg\" alt=\"Hogyan sz\u00e1m\u00edtsuk ki az energiabevitelt?\" class=\"wp-image-520945\" title=\"Hogyan sz\u00e1m\u00edtsuk ki az energiabevitelt?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1008220810-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"etkezesi-terv\">3. K\u00e9sz\u00edts v\u00e1zlatot egy alap \u00e9tkez\u00e9si tervhez<\/h3>\n\n\n\n<p>El\u0151sz\u00f6r is, gondold v\u00e9gig az \u00e9tkez\u00e9si szok\u00e1said. V\u00e1laszold meg ezeket a k\u00e9rd\u00e9seket:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Naponta h\u00e1nyszor szeretsz enni?<\/strong> N\u00e9zd v\u00e9gig a napi szok\u00e1said, a testmozg\u00e1ssal \u00e9s egy\u00e9b tev\u00e9kenys\u00e9gekkel egy\u00fctt. Mikor van id\u0151d \u00e9tkezni? Szokt\u00e1l nassolni, vagy ink\u00e1bb a napi h\u00e1rom f\u0151\u00e9tkez\u00e9st r\u00e9szes\u00edted el\u0151nyben? V\u00e9gs\u0151 soron nem az \u00e9tkez\u00e9sek sz\u00e1ma a d\u00f6nt\u0151, hanem a napi teljes energiabevitel.<\/li>\n\n\n\n<li><strong>Megfelel, ha nagyj\u00e1b\u00f3l ugyanannyi \u00e9telt fogyasztasz reggelire, eb\u00e9dre \u00e9s vacsor\u00e1ra,<\/strong> vagy jobban szereted p\u00e9ld\u00e1ul a kiad\u00f3sabb eb\u00e9det \u00e9s a k\u00f6nnyebb vacsor\u00e1t?<\/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\">A napi bevitel sz\u00e1zal\u00e9kos megoszl\u00e1sa az \u00e9tkez\u00e9sek sz\u00e1ma alapj\u00e1n<\/h4>\n\n\n\n<p>Miut\u00e1n megv\u00e1laszoltad ezeket a k\u00e9rd\u00e9seket, <strong>r\u00f6gz\u00edts minden \u00e9tkez\u00e9st<\/strong> (reggeli, uzsonna, eb\u00e9d&#8230;) egy pap\u00edron. Minden egyes \u00e9tkez\u00e9shez \u00edrd oda a sz\u00e1zal\u00e9kos ar\u00e1nyt is, <strong>jelezve, hogy az adott \u00e9tkez\u00e9s mekkora r\u00e9szt k\u00e9pvisel a teljes napi bevitelb\u0151l.<\/strong> Oszd el a 100%-ot a napra az alapj\u00e1n, hogy az adott id\u0151pontban \u00e9pp mekkora \u00e9tkez\u00e9st kedvelsz. Ez a megold\u00e1s <strong>megk\u00f6nny\u00edti sz\u00e1modra, hogy kisz\u00e1m\u00edtsd, k\u00f6r\u00fclbel\u00fcl mennyi kal\u00f3ri\u00e1t kellene elfogyasztanod az egyes \u00e9tkez\u00e9sekkel.<\/strong> Az al\u00e1bbi t\u00e1bl\u00e1zatban mint\u00e1kat tal\u00e1lsz az energia 3-6 \u00e9tkez\u00e9sre t\u00f6rt\u00e9n\u0151 sz\u00e1zal\u00e9kos eloszt\u00e1s\u00e1hoz.<\/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\">Hogyan osszuk el a napi energiabevitelt?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Reggeli<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>T\u00edz\u00f3rai<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Eb\u00e9d<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Uzsonna<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Vacsora<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>P\u00f3tvacsora<\/center><\/th><\/tr><\/thead><tbody><tr><td><strong>3 \u00e9tkez\u00e9s<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">33 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><strong>4 \u00e9tkez\u00e9s<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><strong>5 \u00e9tkez\u00e9s<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g SZ, 34 g F, 15,5 g ZS)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 % (224 kcal, 28,4 g SZ, 13,6 g F, 6,2 g ZS)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (672 kcal, 85,2 g SZ, 40,8 g F, 18,6 g ZS)<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 % (336 kcal, 42,3 g SZ, 20,4 g F, 9,3 g ZS)<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 % (560 kcal, 71 g SZ, 34 g F, 15,5 g ZS)<\/td><td class=\"has-text-align-center\" data-align=\"center\"> &#8211;<\/td><\/tr><tr><td><strong>6 \u00e9tkez\u00e9s<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kriszta sz\u00e1m\u00e1ra a <strong>napi \u00f6tsz\u00f6ri \u00e9tkez\u00e9s v\u00e1lt be, egy kicsit nagyobb d\u00e9lut\u00e1ni uzsonn\u00e1val.<\/strong> Az egyes \u00e9tkez\u00e9sek energia- \u00e9s makrot\u00e1panyag-\u00e9rt\u00e9keit z\u00e1r\u00f3jelben t\u00fcntett\u00fck fel. Kriszta most m\u00e1r mennyis\u00e9gek alapj\u00e1n tervezheti meg az egy\u00e9ni \u00e9tkez\u00e9seket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Most m\u00e1r a sz\u00e1mol\u00f3g\u00e9p \u00e1ltal sz\u00e1m\u00edtott adatok alapj\u00e1n ki tudod matekozni az egyes \u00e9tkez\u00e9sekhez tartoz\u00f3 \u00e9rt\u00e9keket. Az \u00e1ttekinthet\u0151s\u00e9g \u00e9rdek\u00e9ben a legjobb, ha csin\u00e1lsz egy hasonl\u00f3 t\u00e1bl\u00e1zatot a kapott adatokkal is.<\/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 is-style-default\">P\u00e9ld\u00e1ul, ha 2240 kcal, amib\u0151l 284 g SZ, 136 g F, 62 g ZS teljes napi bevitel 25%-\u00e1t szeretn\u00e9d kisz\u00e1m\u00edtani, akkor pr\u00f3b\u00e1ld meg ezt:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kal\u00f3ria: 0,25 \u00d7 2,240 kcal = 560 kcal<\/li>\n\n\n\n<li>Sz\u00e9nhidr\u00e1tok: 0,25 \u00d7 284 g = 71 g<\/li>\n\n\n\n<li>Feh\u00e9rje: 0,25 \u00d7 136 g = 34 g<\/li>\n\n\n\n<li>Zs\u00edr: 0,25 \u00d7 62 g = 15,5 g<\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg\" alt=\"Hogyan tervezz\u00fck meg el\u0151re az \u00e9tkez\u00e9seket?\" class=\"wp-image-520998\" title=\"Hogyan tervezz\u00fck meg el\u0151re az \u00e9tkez\u00e9seket?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-921353722-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"etelek-megtervezese\">4. Konkr\u00e9t \u00e9telekkel tervezz<\/h3>\n\n\n\n<p>Most, hogy Kriszt\u00e1val egy\u00fctt kisz\u00e1m\u00edtott\u00e1tok az egyes \u00e9tkez\u00e9sek \u00e9rt\u00e9keit, kicsit f\u00e9lretehetitek a matekot, \u00e9s j\u00f6het az \u00e9lvezetes r\u00e9sz &#8211; az \u00e9tkez\u00e9sek megtervez\u00e9se. El\u0151sz\u00f6r is, vegy\u00e9l el\u0151 egy ceruz\u00e1t \u00e9s egy pap\u00edrt, \u00e9s \u00edrd fel az egy nap alatt elfogyasztott \u00e9teleket. <strong>Egyszer\u0171, minim\u00e1lis sz\u00e1m\u00fa hozz\u00e1val\u00f3t tartalmaz\u00f3 \u00e9teleket v\u00e1lassz, \u00edgy k\u00e9s\u0151bb az alkalmaz\u00e1sba is k\u00f6nnyebb lesz r\u00f6gz\u00edteni.<\/strong> Egyszer\u0171s\u00edtheti a folyamatot, ha csak n\u00e9h\u00e1ny f\u0151\u00e9tkez\u00e9st \u00e9s uzsonn\u00e1t v\u00e1ltogatsz h\u00e9tk\u00f6zben. Az elej\u00e9n ne azon stresszelj, hogy mindennap v\u00e1ltozatos \u00e9telt k\u00e9sz\u00edts. Bontsd le \u00f6sszetev\u0151kre az \u00e9teleket az al\u00e1bbi t\u00e1bl\u00e1zat mint\u00e1j\u00e1hoz hasonl\u00f3an. Vigy\u00e1zz, hogy ne hagyd ki a kal\u00f3riad\u00fas \u00f6sszetev\u0151ket, p\u00e9ld\u00e1ul az olajat vagy a sal\u00e1ta\u00f6ntetet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az elej\u00e9n el\u0151ny\u00f6s lehet mindent le\u00edrni egy pap\u00edrra, \u00e9s nem csak az alkalmaz\u00e1sba. Menet k\u00f6zben a <strong>bev\u00e1s\u00e1rl\u00f3list\u00e1t is tudod ehhez igaz\u00edtani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9tkez\u00e9sek tervez\u00e9sekor tartsd <strong>szem el\u0151tt az<\/strong> <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)\"><strong>eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s<\/strong><\/a> szab\u00e1lyait. L\u00e9nyeges, hogy minden \u00e9tkez\u00e9s tartalmazzon j\u00f3 min\u0151s\u00e9g\u0171 makrot\u00e1panyagforr\u00e1sokat. Az \u00e9lelmiszerek kiv\u00e1laszt\u00e1sakor azonban <strong>a kit\u0171z\u00f6tt c\u00e9lt is figyelembe kell venni.<\/strong> Ha t\u00f6meget szeretn\u00e9l n\u00f6velni, akkor magasabb zs\u00edrtartalm\u00fa h\u00fasokat \u00e9s tejterm\u00e9keket is beiktathatsz az energiabeviteledbe. Ha viszont ink\u00e1bb fogyn\u00e1l, v\u00e1lassz kev\u00e9sb\u00e9 kal\u00f3riad\u00fas forr\u00e1sokat, amelyek az energiabevitel jelent\u0151s megn\u00f6vel\u00e9se n\u00e9lk\u00fcl biztos\u00edtj\u00e1k a sz\u00fcks\u00e9ges feh\u00e9rj\u00e9ket.<\/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>Feh\u00e9rjeforr\u00e1sok:<\/strong> <a aria-label=\"H\u00fas (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/csirkemell-sajat-leveben-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">H\u00fas<\/a>, <a aria-label=\"hal (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hal<\/a>, tenger gy\u00fcm\u00f6lcsei, tej \u00e9s tejterm\u00e9kek, <a aria-label=\"toj\u00e1s (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tojas\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">toj\u00e1s<\/a>, <a aria-label=\"h\u00fcvelyesek (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00fcvelyesek<\/a> (bors\u00f3, bab, lencse, csicseribors\u00f3, edamame), <a aria-label=\"tofu (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, tempeh, seitan, <a aria-label=\"tejsav\u00f3feh\u00e9rje (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3<\/a><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\"tejsav\u00f3feh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a aria-label=\"tejsav\u00f3feh\u00e9rje (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rje<\/a>, <a href=\"https:\/\/gymbeam.hu\/novenyi-alapu-feherjek\" target=\"_blank\" aria-label=\"n\u00f6v\u00e9nyi feh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi feh\u00e9rje<\/a>.<\/li>\n\n\n\n<li><strong>Zs\u00edrforr\u00e1sok:<\/strong> <a aria-label=\"olajok (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">olajok<\/a>, <a href=\"https:\/\/gymbeam.hu\/tiszta-ghi-gymbeam.html\" target=\"_blank\" aria-label=\"vaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vaj<\/a>, n\u00f6v\u00e9nyi alap\u00fa ken\u0151anyagok, <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\"magvak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magvak<\/a>, <a href=\"https:\/\/gymbeam.hu\/vajak\" target=\"_blank\" aria-label=\"di\u00f3vajak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3vajak<\/a>, olajbogy\u00f3, avok\u00e1d\u00f3, <a href=\"https:\/\/gymbeam.hu\/90-os-etcsokolade-gymbeam.html\" target=\"_blank\" aria-label=\"keser\u0171 \u00e9tcsokol\u00e1d\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">keser\u0171 \u00e9tcsokol\u00e1d\u00e9<\/a>.<\/li>\n\n\n\n<li><strong>Sz\u00e9nhidr\u00e1tforr\u00e1sok:<\/strong> teljes ki\u0151rl\u00e9s\u0171 <a aria-label=\"gabon\u00e1k \u00e9s gabonaf\u00e9l\u00e9k (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gabon\u00e1k \u00e9s gabonaf\u00e9l\u00e9k<\/a> (<a aria-label=\"zab (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/zabpelyhek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zab<\/a>, <a aria-label=\"liszt (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/lisztek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">liszt<\/a>, <a href=\"https:\/\/gymbeam.hu\/rizs\" target=\"_blank\" aria-label=\"rizs (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rizs<\/a>, <a href=\"https:\/\/gymbeam.hu\/tesztak\" target=\"_blank\" aria-label=\"t\u00e9szta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e9szta<\/a>, <a href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-bulgur-gymbeam.html\" target=\"_blank\" aria-label=\"bulgur (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.hu\/quinoa\" target=\"_blank\" aria-label=\"quinoa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, hajdina, <a href=\"https:\/\/gymbeam.hu\/kasak\" target=\"_blank\" aria-label=\"k\u00e1sa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e1sa<\/a>), keny\u00e9r, rizspog\u00e1csa, <a href=\"https:\/\/gymbeam.hu\/buza-tortilla-gymbeam.html\" target=\"_blank\" aria-label=\"tortilla (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tortilla<\/a>, burgonya \u00e9s \u00e9desburgonya, h\u00fcvelyesek, <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>, <a href=\"https:\/\/gymbeam.hu\/bio-datolya-szirup-gymbeam.html\" target=\"_blank\" aria-label=\"szirupok (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szirupok<\/a>, <a href=\"https:\/\/gymbeam.hu\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"xilit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xilit<\/a> \u00e9s m\u00e1s cukoralternat\u00edv\u00e1k, <a href=\"https:\/\/gymbeam.hu\/szaritott-gyumolcs\" target=\"_blank\" aria-label=\"gy\u00fcm\u00f6lcs\u00f6k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gy\u00fcm\u00f6lcs\u00f6k<\/a> \u00e9s z\u00f6lds\u00e9gek.<\/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 \u00e9tkez\u00e9si terv elk\u00e9sz\u00edt\u00e9s\u00e9hez is tal\u00e1lhatsz n\u00e1lunk \u00f6tleteket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/2000-kalorias-meal-prep-minta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>2000 kal\u00f3ri\u00e1s meal prep minta<\/strong><\/a>.<\/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\">Kriszta ezeket az \u00e9teleket tette az \u00e9trendj\u00e9be:<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u00c9tkez\u00e9s<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u00d6sszetev\u0151k<\/center><\/th><\/tr><\/thead><tbody><tr><td><strong>Reggeli<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Mogyor\u00f3vajas-ban\u00e1nos feh\u00e9rj\u00e9s zabpehely<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tejsav\u00f3feh\u00e9rje, zab, mogyor\u00f3vaj, ban\u00e1n<\/td><\/tr><tr><td><strong>T\u00edz\u00f3rai<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Alm\u00e1s-di\u00f3s g\u00f6r\u00f6g joghurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">G\u00f6r\u00f6g joghurt, alma, kesudi\u00f3<\/td><\/tr><tr><td><strong>Eb\u00e9d<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rizs s\u00fclt csirk\u00e9vel \u00e9s z\u00f6lds\u00e9gsal\u00e1t\u00e1val<\/td><td class=\"has-text-align-center\" data-align=\"center\">Basmati rizs, csirkemell, ol\u00edvaolaj, cukkini, paprika, paradicsom, hagyma<\/td><\/tr><tr><td><strong>Uzsonna<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Rozskeny\u00e9r vajjal, pulykasonk\u00e1val \u00e9s ubork\u00e1val<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rozskeny\u00e9r, vaj, pulykasonka, uborka<\/td><\/tr><tr><td><strong>Vacsora<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Tortilla tofuval, z\u00f6lds\u00e9ggel \u00e9s joghurtos \u00f6ntettel<\/td><td class=\"has-text-align-center\" data-align=\"center\">B\u00faza tortilla, p\u00e1colt tofu, nat\u00far joghurt, ol\u00edvaolaj, sal\u00e1ta, paprika<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"alkalmazas-hasznalata\">5. Tervezd meg az els\u0151 napi men\u00fct egy alkalmaz\u00e1sban<\/h3>\n\n\n\n<p>Elj\u00f6tt az od\u0151, hogy haszn\u00e1lj egy j\u00f3 <strong>\u00e9trendfigyel\u0151 alkalmaz\u00e1st<\/strong>, mint p\u00e9ld\u00e1ul a MyFitnessPal, a Lose It! vagy a Calorie Counter. Vidd fel a megtervezett \u00e9tkez\u00e9si \u00fctemtervet a pap\u00edrr\u00f3l az alkalmaz\u00e1sba. Ha kor\u00e1bban m\u00e9g nem haszn\u00e1lt\u00e1l ilyen alkalmaz\u00e1sokat, lehet, hogy kell majd egy kis id\u0151, am\u00edg megszokod, de hamar meg lehet tanulni a haszn\u00e1lat\u00e1t, \u00e9s az adatbevitel hat\u00e9konyabb\u00e1 v\u00e1lik.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Regisztr\u00e1lj fi\u00f3kot az alkalmaz\u00e1sban<\/strong>, \u00e9s miut\u00e1n megadtad a c\u00e9ljaid, testmagass\u00e1god \u00e9s a tests\u00falyod, \u00e1ll\u00edtsd be az aj\u00e1nlott beviteli \u00e9rt\u00e9keket \u00fagy, hogy megfeleljenek az online kal\u00f3riasz\u00e1m\u00edt\u00f3b\u00f3l kapott \u00e9rt\u00e9keknek. Kriszta p\u00e9ld\u00e1ul 2240 kcal, 284 g SZ, 136 g F, 62 g ZS \u00e9rt\u00e9ket ad meg.<\/li>\n\n\n\n<li>Ha m\u00e9g soha nem m\u00e9rted az \u00e9teleket, \u00e9s fogalmad sincs, h\u00e1ny gramm egy tipikus adag k\u00f6ret, keny\u00e9r, h\u00fas vagy mogyor\u00f3vaj, <strong>pr\u00f3b\u00e1ld meg legal\u00e1bb k\u00e9t napig lem\u00e9rni az \u00f6sszes \u00e9telt, amit eszel (ide\u00e1lis esetben nyersen).<\/strong> R\u00f6gz\u00edts mindent az alkalmaz\u00e1sban. Ez alatt \u00e9tkezz norm\u00e1lisan, \u00e9s ne azon agg\u00f3dj, hogy siker\u00fcl-e tartani a kal\u00f3ria- \u00e9s makrot\u00e1panyag-bevitelt. Ez nagyj\u00e1b\u00f3l ad egy k\u00e9pet a tipikus adagokr\u00f3l \u00e9s az aktu\u00e1lis kal\u00f3riabevitelr\u0151l.<\/li>\n\n\n\n<li>Ezut\u00e1n <strong>pr\u00f3b\u00e1lj \u00f6ssze\u00e1ll\u00edtani egy egynapi \u00e9tkez\u00e9si \u00fctemtervet, amely megfelel az<\/strong> online kalkul\u00e1torral kisz\u00e1m\u00edtott \u00e9s az alkalmaz\u00e1sba m\u00e1r be\u00edrt <strong>kal\u00f3ria- \u00e9s makrot\u00e1panyag-bevitelnek.<\/strong> \u00cdgy azt\u00e1n el\u0151re tudni fogod, hogy h\u00e1ny gramm zabpelyhet kell enned reggelire \u00e9s a nap t\u00f6bbi \u00e9tkez\u00e9si mennyis\u00e9g\u00e9t is. N\u00e9zd meg a 4. pontban tal\u00e1lhat\u00f3 \u00e9telek \u00e9s hozz\u00e1val\u00f3k list\u00e1j\u00e1t.<\/li>\n\n\n\n<li><strong>Kezdd meg az els\u0151 nappal, \u00e9s r\u00f6gz\u00edtsd az \u00f6sszetev\u0151ket a mennyis\u00e9gekkel egy\u00fctt<\/strong> (nyersen). Nem fog egyb\u0151l menni, hogy egy adott \u00e9telb\u0151l h\u00e1ny gramm felel meg az eg\u00e9sz napra vonatkoz\u00f3 \u00e9rt\u00e9keidnek megfelel\u0151en. K\u00eds\u00e9rletezni kell majd a k\u00fcl\u00f6nb\u00f6z\u0151 mennyis\u00e9gekkel, hogy megfelel\u0151 legyen a bevitel.<\/li>\n\n\n\n<li>Miut\u00e1n \u00f6ssze\u00e1llt az eg\u00e9sz nap, <strong>ellen\u0151rizd az alkalmaz\u00e1sban<\/strong> a <strong>napi energia-, feh\u00e9rje-, sz\u00e9nhidr\u00e1t- \u00e9s zs\u00edrbevitelt.<\/strong> Ha jelent\u0151sen elt\u00e9r a c\u00e9lkit\u0171z\u00e9sedt\u0151l, ne agg\u00f3dj. A kezd\u0151knek  nem mindig siker\u00fcl els\u0151re.<\/li>\n\n\n\n<li>Kezdd el\u00f6lr\u0151l, \u00e9s ellen\u0151rizd minden egyes \u00e9tkez\u00e9s kal\u00f3ria-, feh\u00e9rje-, sz\u00e9nhidr\u00e1t- \u00e9s zs\u00edtartalm\u00e1t. <strong>Hasonl\u00edtsd \u00f6ssze ezeket az \u00e9rt\u00e9keket a 4. pontban l\u00e1that\u00f3 sz\u00e1zal\u00e9kok alapj\u00e1n kisz\u00e1m\u00edtott tervezett \u00e9rt\u00e9kekkel.<\/strong> Ha p\u00e9ld\u00e1ul felt\u0171nik, hogy t\u00fal sok a sz\u00e9nhidr\u00e1t napk\u00f6zben, keresd meg az \u00e9tkez\u00e9st, amelyikkel t\u00fall\u00e9pted a hat\u00e1r\u00e9rt\u00e9ket, \u00e9s cs\u00f6kkentsd a sz\u00e9nhidr\u00e1td\u00fas \u00e9telek mennyis\u00e9g\u00e9t. El\u0151fordulhat, hogy valamelyik t\u00e9telt helyettes\u00edteni kell, ami jobban passzol a napi beviteledhez. Hasonl\u00f3k\u00e9ppen el\u0151fordulhat, hogy egy m\u00e1sik \u00e9lelmiszert hozz\u00e1 kell adnod vagy cs\u00f6kkentened.<\/li>\n\n\n\n<li><strong>Nem kell minden egyes kisz\u00e1m\u00edtott \u00e9tkez\u00e9sn\u00e9l pontosan betartanod a makr\u00f3c\u00e9lokat.<\/strong> V\u00e9g\u00fcl is a legfontosabb, hogy a teljes napi energiabevitel nagyj\u00e1b\u00f3l legfeljebb 10%-kal t\u00e9rjen el a kit\u0171z\u00f6tt\u0151l.<\/li>\n<\/ol>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg\" alt=\"Az \u00e9tkez\u00e9sek bevitele az alkalmaz\u00e1sba\" class=\"wp-image-521049\" title=\"Az \u00e9tkez\u00e9sek bevitele az alkalmaz\u00e1sba\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/bg_iva_drumeva_17-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kriszt\u00e1nak k\u00f6zel\u00edtenie kell ezekhez az \u00e9rt\u00e9kekhez:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reggeli:<\/strong> 560 kcal, 71 g SZ, 34 g F, 15,5 g ZS<\/li>\n\n\n\n<li><strong>T\u00edz\u00f3rai:<\/strong> 224 kcal, 28,4 g SZ, 13,6 g F, 6,2 g ZS<\/li>\n\n\n\n<li><strong>Eb\u00e9d:<\/strong> 560 kcal, 71 g SZ, 34 g F, 15,5 g ZS<\/li>\n\n\n\n<li><strong>Uzsonna:<\/strong> 336 kcal, 42,3 g SZ, 20,4 g F, 9,3 g ZS<\/li>\n\n\n\n<li><strong>Vacsora:<\/strong> 560 kcal, 71 g SZ, 34 g F, 15,5 g ZS<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cikk\u00fcnkben t\u00f6bbet is megtudhatsz arr\u00f3l, hogy mire kell figyelni a kal\u00f3ri\u00e1k \u00e9s makrot\u00e1panyagok alkalmaz\u00e1sokban t\u00f6rt\u00e9n\u0151 sz\u00e1mol\u00e1sakor <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-leggyakoribb-hibak-a-kaloriak-applikacioban-valo-rogzitese-kozben-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 gyakori hiba a kal\u00f3ri\u00e1k appos sz\u00e1mol\u00e1sakor \u00e9s vezet\u00e9sekor<\/strong><\/a><\/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\">\u00c9tkez\u00e9si terv egy teljes napra, grammban megadott s\u00fallyal<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><center>\u00c9tkez\u00e9s<\/center><\/th><th class=\"has-text-align-left\" data-align=\"left\"><center>\u00d6sszetev\u0151k<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Energia- \u00e9s makrot\u00e1panyag-tartalom<\/p><\/th><\/tr><\/thead><tbody><tr><td><strong>Reggeli<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">25 g <a aria-label=\"tejsav\u00f3 feh\u00e9rje (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a> 60 g <a aria-label=\"zab (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/egyperces-zabpehely-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zab<\/a> 20 g <a href=\"https:\/\/gymbeam.hu\/100-mogyorovaj-gym-beam.html\" target=\"_blank\" aria-label=\"mogyor\u00f3vaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mogyor\u00f3vaj<\/a> 120 g ban\u00e1n <\/td><td class=\"has-text-align-center\" data-align=\"center\">569 kcal, 71 g SZ, 33,8 g F, 15,5 g ZS<\/td><\/tr><tr><td><strong>T\u00edz\u00f3rai<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"> 140 g 0%-os g\u00f6r\u00f6g joghurt 150 g alma 15 g <a aria-label=\"kesudi\u00f3 (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kesudi\u00f3<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">268 kcal, 17 g F, 24 g SZ, 8 g ZS<\/td><\/tr><tr><td><strong>Eb\u00e9d<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">basmati rizs 70 g <a href=\"https:\/\/gymbeam.hu\/csirkemell-sajat-leveben-gymbeam.html\" target=\"_blank\" aria-label=\"csirkemell (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csirkemell<\/a> 150 g <a href=\"https:\/\/gymbeam.hu\/bio-extra-szuz-olivaolaj-vanavita.html\" target=\"_blank\" aria-label=\"ol\u00edvaolaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ol\u00edvaolaj<\/a> 15 g cukkini 100 g paprika 50 g paradicsom 50 g hagyma 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">568 kcal, 63 g SZ, 40 g F, 14 g ZS<\/td><\/tr><tr><td><strong>Uzsonna<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\">Rozskeny\u00e9r 90 g\n\u00d6mlesztett sajt 20 g\nPulyka sonka 60 g\nUborka 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">335 kcal, 45 g SZ, 21 g F, 6 g ZS<\/td><\/tr><tr><td><strong>Vacsora<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><a aria-label=\"b\u00fazatortilla (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/buza-tortilla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00fazatortilla<\/a> 90 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u00e1colt tofu<\/a> 100 g nat\u00far joghurt 50 g ol\u00edvaolaj 10 ml sal\u00e1ta 50 g \u00e9des paprika 100 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">567 kcal, 56 g SZ, 24 g F, 24 g ZS<\/td><\/tr><tr><td><strong>Teljes bevitel<\/strong><\/td><td class=\"has-text-align-left\" data-align=\"left\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">2,260 kcal, 266 g SZ, 138,2 g F, 66,3 g ZS<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"etkezesek-rogzitese\">6. A k\u00f6vetkez\u0151 napokra is r\u00f6gz\u00edtsd, mit eszel<\/h3>\n\n\n\n<p>Ha sikeresen megtervezted az els\u0151 napot, m\u00e1ris j\u00f6het a k\u00f6vetkez\u0151. Ha tudod, hogy egyes \u00e9telek ism\u00e9tl\u0151dnek, ak\u00e1r r\u00e9szben ak\u00e1r eg\u00e9szben, m\u00e1sold azokat egyb\u0151l az alkalmaz\u00e1sban a k\u00f6vetkez\u0151 napra. N\u00e9ha elegend\u0151 csak p\u00e1r hozz\u00e1val\u00f3t kicser\u00e9lni, \u00e9s m\u00e1r k\u00e9sz is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Id\u0151vel val\u00f3sz\u00edn\u0171leg m\u00e1r \u00e9szre fel sem t\u0171nik, hogy <strong>egyes \u00e9lelmiszerek t\u00e1p\u00e9rt\u00e9kei nagyon hasonl\u00f3ak, \u00e9s kedved szerint cser\u00e9lgetheted \u0151ket.<\/strong> Ez vonatkozik p\u00e9ld\u00e1ul a k\u00fcl\u00f6nb\u00f6z\u0151 olajokra (ol\u00edvaolaj, repceolaj, <a href=\"https:\/\/gymbeam.hu\/bio-szuz-avokado-olaj-vanavita.html\" target=\"_blank\" aria-label=\"avok\u00e1d\u00f3olaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">avok\u00e1d\u00f3olaj<\/a>), gabonaf\u00e9l\u00e9kre (rizs, <a href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-bulgur-gymbeam.html\" target=\"_blank\" aria-label=\"bulgur (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur<\/a>, <a href=\"https:\/\/gymbeam.hu\/teljes-kiorlesu-kuszkusz-gymbeam.html\" target=\"_blank\" aria-label=\"kuszkusz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kuszkusz<\/a>) vagy kenyerekre (rozs- vagy teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r). Az is praktikus, ha elmented a gyakran fogyasztott \u00e9teleid a kedvencek k\u00f6z\u00e9. Ha p\u00e9ld\u00e1ul rendszeresen fogyasztod ugyanazt a feh\u00e9rj\u00e9s zabpelyhet, mentsd el az alkalmaz\u00e1sban teljes \u00e9rt\u00e9k\u0171 \u00e9tkez\u00e9sk\u00e9nt. [2, 5]<\/p>\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.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg\" alt=\"A kal\u00f3riat\u00e1bl\u00e1zatok haszn\u00e1lata\" class=\"wp-image-521030\" title=\"A kal\u00f3riat\u00e1bl\u00e1zatok haszn\u00e1lata\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_nikola_brizova_122023_04-scaled.jpg 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=\"etelek-elkeszitese\">7. K\u00e9sz\u00edts el\u0151re tervezett \u00e9teleket<\/h3>\n\n\n\n<p>Miut\u00e1n megtervezted az \u00e9teleket \u00e9s megv\u00e1s\u00e1roltad a k\u00f6vetkez\u0151 napokra sz\u00e1nt \u00e9lelmiszereket, nincs m\u00e1s h\u00e1tra, mint el\u0151venni a konyhai m\u00e9rleget \u00e9s elkezdeni a f\u0151z\u00e9st. B\u00e1r elk\u00e9sz\u00edthetj\u00fck az \u00e9teleket egy napon bel\u00fcl is, megesik, hogy nincs id\u0151nk vagy energi\u00e1nk f\u0151zni. Ilyenkor el\u0151fordulhat, hogy olyan k\u00e9sz\u00e9telekhez ny\u00falunk, amelyek nem felt\u00e9tlen\u00fcl passzolnak a kit\u0171z\u00f6tt t\u00e1p\u00e9rt\u00e9kekhez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne feledd, hogy az <strong>el\u0151re elk\u00e9sz\u00edtett \u00e9telek m\u00e1r f\u00e9lsikert jelentenek.<\/strong> Haszn\u00e1ld ki, hogy vannak ism\u00e9tl\u0151 \u00e9telek a tervben. F\u0151zz egyszerre nagyobb adagokat, \u00e9s ar\u00e1nyosan oszd el az \u00e9telt \u00e9teles <a href=\"https:\/\/gymbeam.hu\/uveg-etelhordo-1050-ml-gymbeam.html\" target=\"_blank\" aria-label=\"ed\u00e9nyekben (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ed\u00e9nyekben<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha napk\u00f6zben valami m\u00e1sra v\u00e1gysz, egyszer\u0171en cser\u00e9ld ki az \u00e9telt az alkalmaz\u00e1sban, \u00e9s sz\u00fcks\u00e9g eset\u00e9n igaz\u00edtsd hozz\u00e1 a t\u00f6bbi \u00e9tkez\u00e9st, hogy nagyj\u00e1b\u00f3l megfeleljen a teljes energiabevitelednek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bbi tippek\u00e9rt az \u00e9tkez\u00e9s el\u0151k\u00e9sz\u00edt\u00e9s\u00e9r\u0151l \u00e9s a dobozos \u00e9telekr\u0151l, olvasd el cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-dobozoljunk-hatekonyan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan dobozoljunk hat\u00e9konyan<\/strong><\/a><\/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=\"etkezesi-terv-rugalmassag\">8. Ne t\u00f6rekedj a t\u00f6k\u00e9letess\u00e9gre<\/h3>\n\n\n\n<p>Az \u00e9trend \u00e1ltal\u00e1nos kiigaz\u00edt\u00e1s\u00e1hoz \u00fagy kell hozz\u00e1\u00e1llni, hogy nem minden nap lesz t\u00f6k\u00e9letesen grammra vagy kal\u00f3ri\u00e1ra pontosan be\u00e1ll\u00edtva. T\u00f6k\u00e9letes \u00e9trend nem l\u00e9tezik, k\u00fcl\u00f6n\u00f6sen, ha figyelembe vessz\u00fck, hogy az alkalmaz\u00e1sokban szerepl\u0151 t\u00e1p\u00e9rt\u00e9kek nem mindig pontosak. <strong>Id\u0151vel arra is r\u00e1 fogsz j\u00f6nni, hogy \u00e9rdemes egy picit rugalmasnak lenni.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00fagy d\u00f6ntesz, hogy a tervezettn\u00e9l kicsit t\u00f6bbet eszel d\u00e9lut\u00e1n, akkor ezt a vacsora adag cs\u00f6kkent\u00e9s\u00e9vel kompenz\u00e1lhatod, \u00e9s m\u00e9g \u00edgy is k\u00e9nyelmesen be tudod tartani a kit\u0171z\u00f6tt napi c\u00e9l\u00e9rt\u00e9keket. De az sem baj, ha id\u0151nk\u00e9nt t\u00fall\u00e9ped. A legt\u00f6bb ember sz\u00e1m\u00e1ra \u00e1ltal\u00e1ban elegend\u0151, ha 80-90%-ban k\u00f6veted k\u00f6vetkezetesen a tervet, mert \u00edgy lesznek l\u00e1that\u00f3 eredm\u00e9nyek. A k\u00f6vetkezetess\u00e9g fontosabb, mint a t\u00f6k\u00e9letess\u00e9g.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az \u00e9tkez\u00e9s \u00f6sszet\u00e9tel\u00e9nek sem kell \u00fagy kin\u00e9znie, mintha egy eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1ssal foglalkoz\u00f3 magazinb\u00f3l szedted volna.<\/strong> Id\u0151nk\u00e9nt iktass be egy kedvenc \u00e9dess\u00e9get vagy s\u00f3s finoms\u00e1got a nasi helyett. Ha az \u00e9trended t\u00f6bbi r\u00e9sz\u00e9t siker\u00fcl \u00fagy alak\u00edtani, hogy megfeleljen a napi makrot\u00e1panyag-\u00e9rt\u00e9keidnek, akkor j\u00f3 \u00faton j\u00e1rsz. Akik t\u00f6megn\u00f6vel\u0151ket szednek vagy \u00e1ltal\u00e1ban magasabb az energiabevitel\u00fck, egy kicsit rugalmasabban tudj\u00e1k kezelni az \u00e9teleket. <strong>Tartsd be a 80\/20-as szab\u00e1lyt,<\/strong> amely szerint az \u00e9trend 80%-a alapvet\u0151, minim\u00e1lisan feldolgozott \u00e9lelmiszerekb\u0151l \u00e1ll, 20%-a pedig \u00e9dess\u00e9geket, chipseket, gyors\u00e9ttermi \u00e9teleket, pizz\u00e1t \u00e9s egy\u00e9b finoms\u00e1gokat tartalmaz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha kiv\u00e1ncsi vagy, hogy milyen \u00e9lelmiszerekkel kell vigy\u00e1zni az \u00e9tkez\u00e9sek megtervez\u00e9sekor, olvasd el cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/7-tipp-hogyan-csokkentheted-az-etrendedben-a-magasan-feldolgozott-elelmiszerek-szamat-es-hogyan-etkezhetsz-egeszsegesebben\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tipp, hogyan cs\u00f6kkentheted az \u00e9trendedben a magasan feldolgozott \u00e9lelmiszerek sz\u00e1m\u00e1t, \u00e9s hogyan \u00e9tkezhetsz eg\u00e9szs\u00e9gesebben.<\/strong><\/a><\/p>\n<\/div>\n<\/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=\"testsuly-merese\">9. V\u00e9gezz ellen\u0151rz\u0151 m\u00e9r\u00e9st \u00e9s sz\u00fcks\u00e9g szerint alak\u00edtsd hozz\u00e1 az \u00e9tkez\u00e9si terved<\/h3>\n\n\n\n<p>Az \u00e9trend k\u00e9thetes betart\u00e1sa ut\u00e1n, itt az <strong>ideje az els\u0151 ellen\u0151rz\u0151 m\u00e9r\u00e9snek \u00e9s \u00e9rt\u00e9kelni, hogy az \u00faj \u00e9tkez\u00e9si m\u00f3dszer hogyan passzol hozz\u00e1d.<\/strong> \u00c1llj ism\u00e9t m\u00e9rlegre, m\u00e9rd meg testm\u00e9reteid, \u00e9s k\u00e9sz\u00edts f\u00e9nyk\u00e9peket ugyanolyan k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt, mint az els\u0151 m\u00e9r\u00e9s sor\u00e1n.<\/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\">Kriszta eredm\u00e9nyei:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Magass\u00e1g:<\/strong> 173 cm<\/li>\n\n\n\n<li><strong>Tests\u00faly:<\/strong> 79 kg<\/li>\n\n\n\n<li><strong>Der\u00e9kb\u0151s\u00e9g:<\/strong> 80 cm<\/li>\n\n\n\n<li><strong>Cs\u00edp\u0151b\u0151s\u00e9g:<\/strong> 105 cm<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00e9t h\u00e9t eltelt\u00e9vel Kriszta 1 kg-ot fogyott, ami heti 0,5 kg-os eg\u00e9szs\u00e9ges fogy\u00e1snak felel meg. El\u00e9gedett at \u00e9trenddel, de n\u00e9ha sz\u00edvesebben fogyasztana valamivel kevesebb sz\u00e9nhidr\u00e1tot. Ez\u00e9rt \u00fagy d\u00f6nt\u00f6tt, hogy a k\u00f6vetkez\u0151 k\u00e9t h\u00e9tben 250 kcal-val cs\u00f6kkenti a bevitel\u00e9t, amit a sz\u00e9nhidr\u00e1tokb\u00f3l vesz el. Ezut\u00e1n \u00fajra megn\u00e9zi majd, mi a helyzet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te is megteheted, hogy kisebb m\u00f3dos\u00edt\u00e1sokat v\u00e9gzel a beoszt\u00e1sodon. B\u00e1r k\u00e9t h\u00e9t ut\u00e1n nem v\u00e1rhat\u00f3ak jelent\u0151s v\u00e1ltoz\u00e1sok, a testm\u00e9retekben m\u00e1r tapasztalhatsz egy kis \u00e1talakul\u00e1st. De az\u00e9rt l\u00e9gy \u00f3vatos, ne vari\u00e1lj drasztikusan.<\/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\">Hogyan \u00e1ll\u00edtsuk \u00e1t az \u00e9trendet?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha a fogy\u00e1s a c\u00e9l, de m\u00e9g nem l\u00e1tszik a v\u00e1ltoz\u00e1s kilogrammban vagy centim\u00e9terben, <strong>pr\u00f3b\u00e1ld meg cs\u00f6kkenteni az energiabevitelt 250 kcal-val.<\/strong><\/li>\n\n\n\n<li>Ha viszont a tests\u00falygyarapod\u00e1s a c\u00e9l, \u00e9s nem \u00e9szlelsz semmilyen v\u00e1ltoz\u00e1st, <strong>megpr\u00f3b\u00e1lhatod 250 kcal-mal emelni a bevitelt.<\/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>Ezt a 250 kcal-t egyenletesen eloszthatod a teljes t\u00e1panyagmennyis\u00e9gre, vagy j\u00e1tszhatsz is az ar\u00e1nyokkal. De a feh\u00e9rjebevitelhez ne ny\u00falj. A sz\u00e9nhidr\u00e1t- vagy zs\u00edrtartalmat lehet emelni vagy cs\u00f6kkenteni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00c9s hogyan lehet 250 kcal-t zs\u00edr- vagy sz\u00e9nhidr\u00e1tgrammra \u00e1tv\u00e1ltani?<\/strong> Csak azt kell tudni, hogy 1 g sz\u00e9nhidr\u00e1t (\u00e9s feh\u00e9rje) energia\u00e9rt\u00e9ke k\u00f6r\u00fclbel\u00fcl 4 kcal, m\u00edg 1 g zs\u00edr\u00e9 k\u00f6r\u00fclbel\u00fcl 9 kcal.<\/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>250 kcal = 62,5 g sz\u00e9nhidr\u00e1t<\/li>\n\n\n\n<li>250 kcal = 27,8 g zs\u00edr<\/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 alkalmaz\u00e1sban az \u00e9trend megtervez\u00e9sekor a sz\u00e1mokkal is j\u00e1tszhatunk. P\u00e9ld\u00e1ul <strong>pr\u00f3b\u00e1ld meg p\u00e1r grammal n\u00f6velni a zs\u00edrbevitelt \u00e9s cs\u00f6kkenteni a sz\u00e9nhidr\u00e1tbevitelt, vagy ford\u00edtva.<\/strong> Id\u0151vel be tudod majd l\u0151ni a sz\u00e1modra legmegfelel\u0151bb makrot\u00e1panyag-ar\u00e1nyt. Csak azt ne feledd, hogy a nap v\u00e9g\u00e9n ugyanannyi energi\u00e1t kell bevinni. Az \u00e9trend m\u00f3dos\u00edt\u00e1sa ut\u00e1n 2-3 h\u00e9t m\u00falva m\u00e9rd meg magad \u00fajra.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a s\u00falyod tov\u00e1bbra sem v\u00e1ltozik, akkor lehet, hogy valamilyen m\u00e1sik t\u00e9nyez\u0151 is befoly\u00e1solhatja. A s\u00falyingadoz\u00e1st okoz\u00f3 k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e9nyez\u0151kr\u0151l cikk\u00fcnkben t\u00f6bbet olvashatsz <strong><a href=\"https:\/\/gymbeam.hu\/blog\/miert-mutat-a-merleg-magasabb-szamot-es-az-miert-nem-zsirt-jelent\/\" target=\"_blank\" aria-label=\"Mi\u00e9rt mutat a m\u00e9rleg magasabb sz\u00e1mot \u00e9s az mi\u00e9rt nem zs\u00edrt jelent. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mi\u00e9rt mutat a m\u00e9rleg magasabb sz\u00e1mot \u00e9s az mi\u00e9rt nem zs\u00edrt jelent.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg\" alt=\"Hogyan \u00e1ll\u00edtsuk \u00e1t az \u00e9trendet?\" class=\"wp-image-521065\" title=\"Hogyan \u00e1ll\u00edtsuk \u00e1t az \u00e9trendet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-502387628-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"ai-hasznalata\">10. Mesters\u00e9ges intelligencia (AI) haszn\u00e1lata<\/h3>\n\n\n\n<p>Ismered m\u00e1r a chatGPT-t vagy valamelyik m\u00e1sik AI eszk\u00f6zt? Ha igen, akkor val\u00f3sz\u00edn\u0171leg nem fog meglep\u0151dni, hogy seg\u00edthet az \u00e9trend \u00f6ssze\u00e1ll\u00edt\u00e1s\u00e1ban. Ha <strong>\u00faj \u00e9telekhez keresel \u00f6tleteket,<\/strong> egyszer\u0171en csak be\u00edrhatod a chet-be, hogy tan\u00e1csra van sz\u00fcks\u00e9ged egy eg\u00e9szs\u00e9ges \u00e9tel elk\u00e9sz\u00edt\u00e9s\u00e9hez, p\u00e9ld\u00e1ul csirk\u00e9b\u0151l, cukkinib\u0151l, paradicsomb\u00f3l vagy egy\u00e9b, \u00e1ltalad v\u00e1lasztott hozz\u00e1val\u00f3kb\u00f3l. Perceken bel\u00fcl tucatnyi receptet kapsz, amelyeket kipr\u00f3b\u00e1lhatsz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De k\u00e9rhetsz <strong>list\u00e1t a <a aria-label=\"fitness recept\u016f (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/receptek\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fogy\u00f3k\u00far\u00e1s fitnesz receptekr\u0151l<\/a> vagy a<\/strong> <strong>magas feh\u00e9rjetartalm\u00fa \u00e9telekr\u0151l is.<\/strong> Rengeteg lehet\u0151s\u00e9g van a mesters\u00e9ges intelligencia kihaszn\u00e1l\u00e1s\u00e1ra ebben a tekintetben. Nyugodtan haszn\u00e1lhatod sz\u00e1m\u00edt\u00e1sokhoz, csak \u00fcgyelj arra, hogy mindig egy\u00e9rtelm\u0171en \u00e9s a lehet\u0151 legpontosabban tedd fel a k\u00e9rd\u00e9st.<\/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.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg\" alt=\"\u00c9trend \u00f6ssze\u00e1ll\u00edt\u00e1sa a mesters\u00e9ges intelligencia seg\u00edts\u00e9g\u00e9vel\" class=\"wp-image-521081\" title=\"\u00c9trend \u00f6ssze\u00e1ll\u00edt\u00e1sa a mesters\u00e9ges intelligencia seg\u00edts\u00e9g\u00e9vel\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1481141849-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"egeszseges-megkozelites\">11. Ne di\u00e9t\u00e1zz folyamatosan<\/h3>\n\n\n\n<p>A fogy\u00e1s \u00e9s az eg\u00e9szs\u00e9ges s\u00falygyarapod\u00e1s egy hossz\u00fa \u00fat, amelynek eredm\u00e9nyei gyakran nem azonnal l\u00e1that\u00f3ak. L\u00e9nyeges azzal is sz\u00e1molni, hogy egy bizonyos ponton le kell majd t\u00e9rni err\u0151l az \u00fatr\u00f3l, \u00e9s abba kell hagyni a \u201eversenyfut\u00e1st\u201d, k\u00fcl\u00f6n\u00f6sen a fogy\u00e1s eset\u00e9ben; teh\u00e1t mondjuk egy \u00e9ven kereszt\u00fcl kal\u00f3riadeficitben maradni nem j\u00f3 \u00f6tlet. <strong>Negat\u00edvan befoly\u00e1solhatja az anyagcser\u00e9t \u00e9s a hormon\u00e1lis eg\u00e9szs\u00e9get.<\/strong> Ez\u00e9rt n\u00e9h\u00e1ny h\u00f3nap eltelt\u00e9vel \u00e1ll\u00edts be egy bevitelt, amit fenn tudsz tartani \u00e9s online kalkul\u00e1torunk seg\u00edts\u00e9g\u00e9vel is kisz\u00e1molhatsz, vagy id\u0151vel az \u00f6nellen\u0151rz\u00e9s seg\u00edts\u00e9g\u00e9vel hozz\u00e1szoksz. Ha pedig tov\u00e1bb szeretn\u00e9l fejl\u0151dni, p\u00e1r h\u00f3nap m\u00falva \u00fajrakezdheted a di\u00e9t\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az sem rossz, ha id\u0151nk\u00e9nt <strong>egy-k\u00e9t napra f\u00e9lreteszed a konyhai m\u00e9rleget \u00e9s a kal\u00f3riasz\u00e1ml\u00e1l\u00f3 alkalmaz\u00e1st, \u00e9s pihenteted a sz\u00e1molgat\u00e1st.<\/strong> \u00cdgy nem felejted el, hogy az \u00e9tkez\u00e9s nem csak a kal\u00f3ri\u00e1kr\u00f3l \u00e9s a makr\u00f3kr\u00f3l sz\u00f3l, hanem az \u00edzekr\u0151l, az illatokr\u00f3l \u00e9s arr\u00f3l is, hogy a szeretteiddel \u00f6r\u00f6mteli pillanatokat osztasz meg.<\/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=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A mai cikkb\u0151l megtudhattad, hogyan \u00e1ll\u00edts \u00f6ssze \u00e9trendet tervet fogy\u00e1s, s\u00falygyarapod\u00e1s vagy j\u00f3 kond\u00edci\u00f3 fenntart\u00e1sa c\u00e9lj\u00e1b\u00f3l egy online kalkul\u00e1torral kisz\u00e1m\u00edtott \u00e9rt\u00e9kek alapj\u00e1n. Ha <strong>siker\u00fcl hozz\u00e1igaz\u00edtani nemcsak a c\u00e9ljaidhoz, hanem az \u00e9trendedhez is, akkor sikerrel j\u00e1rt\u00e1l.<\/strong> A legjobb eredm\u00e9nyeket persze csak egy \u00e1tfog\u00f3 megk\u00f6zel\u00edt\u00e9ssel \u00e9rhetj\u00fck el, amely mag\u00e1ban foglalja a rendszeres testmozg\u00e1st, az elegend\u0151 pihen\u00e9st \u00e9s a min\u0151s\u00e9gi alv\u00e1st.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk \u00e9s praktikusnak tal\u00e1ltad, oszd meg ismer\u0151seiddel. Biztosan \u00e9rt\u00e9kelni fogj\u00e1k a szem\u00e9lyre szabott \u00e9trend elk\u00e9sz\u00edt\u00e9s\u00e9re vonatkoz\u00f3 tippeket.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEg\u00e9szs\u00e9ges \u00e9lelmiszerek\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tT\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kisz\u00e1moltad m\u00e1r valamilyen online kalkul\u00e1tor seg\u00edts\u00e9g\u00e9vel, hogy mennyi kal\u00f3ri\u00e1t \u00e9s makr\u00f3t kell fogyasztanod, de nem tudod, hogyan \u00e1ll\u00edts \u00f6ssze ezek alapj\u00e1n egy j\u00f3 \u00e9trendet? A mai cikk l\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre v\u00e9gigvezet az eg\u00e9sz folyamaton, \u00e9s \u00e1tfog\u00f3 \u00fatmutat\u00e1st ny\u00fajt a szem\u00e9lyre szabott \u00e9trend elk\u00e9sz\u00edt\u00e9s\u00e9hez.<\/p>\n","protected":false},"author":129,"featured_media":520968,"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":[6672,6372,7188,6840],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-525628","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend","9":"tag-fogyas","10":"tag-izomtomeg-noveles","11":"tag-makrotapanyagok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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