{"id":528137,"date":"2024-02-23T14:32:29","date_gmt":"2024-02-23T13:32:29","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=528137"},"modified":"2024-05-30T14:33:18","modified_gmt":"2024-05-30T12:33:18","slug":"a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/","title":{"rendered":"A szuper\u00e9lelmiszerek sz\u00e9les k\u00f6r\u0171 \u00e1ttekint\u00e9se: Melyek a legjobbak \u00e9s hogyan seg\u00edthetnek?"},"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\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Mik_azok_a_szuperelelmiszerek\" title=\"Mik azok a szuper\u00e9lelmiszerek?\">Mik azok a szuper\u00e9lelmiszerek?<\/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\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Milyen_szuperelelmiszerek_vannak\" title=\"Milyen szuper\u00e9lelmiszerek vannak?\">Milyen szuper\u00e9lelmiszerek vannak?<\/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\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Gyumolcsok\" title=\"Gy\u00fcm\u00f6lcs\u00f6k\">Gy\u00fcm\u00f6lcs\u00f6k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Zoldsegek\" title=\"Z\u00f6lds\u00e9gek\">Z\u00f6lds\u00e9gek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Zold_szuperelemiszerek\" title=\"Z\u00f6ld szuper\u00e9lemiszerek\">Z\u00f6ld szuper\u00e9lemiszerek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Diofelek\" title=\"Di\u00f3f\u00e9l\u00e9k\">Di\u00f3f\u00e9l\u00e9k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Magvak\" title=\"Magvak\">Magvak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Gyokerek\" title=\"Gy\u00f6kerek\">Gy\u00f6kerek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Gombak\" title=\"Gomb\u00e1k\">Gomb\u00e1k<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Milyen_szuperelelmiszerek_vannak_meg\" title=\"Milyen szuper\u00e9lelmiszerek vannak m\u00e9g?\">Milyen szuper\u00e9lelmiszerek vannak m\u00e9g?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Hogyan_lehet_tobb_szuperelelmiszert_beilleszteni_az_etrendbe\" title=\"Hogyan lehet t\u00f6bb szuper\u00e9lelmiszert beilleszteni az \u00e9trendbe?\">Hogyan lehet t\u00f6bb szuper\u00e9lelmiszert beilleszteni az \u00e9trendbe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hu\/blog\/a-szuperelelmiszerek-hatasa-az-egeszsegre-es-immunitasra\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Val\u00f3sz\u00edn\u0171leg mindenki hallotta m\u00e1r a szuper\u00e9lelmiszer sz\u00f3t. M\u00e1r valamennyire neked is felt\u0171nt, hogy ezek az \u00e9lelmiszerek j\u00f3t\u00e9kony hat\u00e1ssal vannak az eg\u00e9szs\u00e9gre, \u00e9s rendszeres r\u00e9sz\u00e9t kell k\u00e9pezni\u00fck az \u00e9trendnek. Ez azonban nem jelenti azt, hogy a szuper\u00e9lelmiszerek egyszer\u0171 fogyaszt\u00e1s\u00e1val szuper eg\u00e9szs\u00e9gre tehet\u00fcnk szert, ak\u00e1r m\u00e9g halhatatlans\u00e1gra is. Az \u00e1ltal\u00e1nos \u00e9letm\u00f3dodra kell \u00f6sszpontos\u00edtanod. \u00c9s ezek a<strong> t\u00e1panyagokban gazdag \u00e9lelmiszerek <\/strong>seg\u00edtenek \u00faj szintre emelni az \u00e9trendedet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai cikk\u00fcnkben arr\u00f3l lesz sz\u00f3, hogy melyek a legjobb szuper\u00e9lelmiszerek, mit tartalmaznak, \u00e9s milyen el\u0151ny\u00f6k v\u00e1rhat\u00f3k t\u0151l\u00fck.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mik_azok_a_szuperelelmiszerek\"><\/span><strong>Mik azok a szuper\u00e9lelmiszerek?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mindenki m\u00e1st \u00e9rt a \u201e<a href=\"https:\/\/gymbeam.hu\/szuperelelmiszerek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szuper\u00e9lelmiszer<\/a>\u201d kifejez\u00e9s alatt. Egyeseknek azonnal a z\u00f6ld alg\u00e1k, p\u00e9ld\u00e1ul a spirulina jut esz\u00e9be, m\u00e1soknak az avok\u00e1d\u00f3, megint m\u00e1soknak pedig az \u00e1fonya. \u00c1ltal\u00e1ban v\u00e9ve mindenkinek igaza van. A szuper\u00e9lelmiszerek gyakorlatilag minden olyan nyers \u00e9lelmiszert jelent, amelyben <strong>magas az eg\u00e9szs\u00e9gv\u00e9d\u0151 anyagok mennyis\u00e9ge.<\/strong> Ezek <strong>jellemz\u0151en vitaminok,<\/strong> <strong>\u00e1sv\u00e1nyi anyagok vagy antioxid\u00e1nsok, p\u00e9ld\u00e1ul polifenolok. <\/strong>\u00cdgy a gy\u00fcm\u00f6lcs\u00f6ket, z\u00f6lds\u00e9geket \u00e9s m\u00e1s olyan \u00e9lelmiszereket, amelyek megtal\u00e1lhat\u00f3k a kamr\u00e1ban, \u00e9s amelyeket \u00e1ltal\u00e1ban fogyasztunk, p\u00e9ld\u00e1ul zabk\u00e1s\u00e1ban vagy eb\u00e9dre sz\u00e1nt sal\u00e1t\u00e1ban, szuper\u00e9lelmiszereknek tekinthetj\u00fck.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>H\u00e1t, persze, de honnan tudjuk, hogy mi szuper\u00e9lelmiszer \u00e9s mi nem? Alapvet\u0151en nincsenek olyan el\u0151\u00edr\u00e1sok vagy jogszab\u00e1lyok, amelyek meghat\u00e1rozz\u00e1k, hogy mi sz\u00e1m\u00edt szuper\u00e9lelmiszernek \u00e9s mi nem. Ez\u00e9rt \u00e9rdemes t\u00e1j\u00e9koz\u00f3dni arr\u00f3l, hogy melyik \u00e9lelmiszer val\u00f3j\u00e1ban mit is tartalmaz, hogy saj\u00e1t magunk is meg\u00edt\u00e9lhess\u00fck, milyen pozit\u00edv hat\u00e1ssal lehetnek az eg\u00e9szs\u00e9g\u00fcnkre.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez\u00e9rt k\u00e9sz\u00edtett\u00fcnk egy \u00e1tfog\u00f3 list\u00e1t n\u00e9h\u00e1ny szuper\u00e9lelmiszerek\u0151l, amelyekkel biztosan nem hib\u00e1zol, \u00e9s j\u00f3, ha rendszeresen fogyasztod \u0151ket. De sok<strong> m\u00e1s, t\u00e1panyagokban gazdag \u00e9lelmiszer<\/strong> is l\u00e9tezik. Ez\u00e9rt ide\u00e1lis min\u00e9l v\u00e1ltozatosabb \u00e9s sz\u00ednesebb \u00e9trendet tartani, hogy a legt\u00f6bbet hozd ki minden \u00e9tkez\u00e9sb\u0151l. Ez\u00e9rt k\u00e9sz\u00edtett\u00fcnk egy \u00e1tfog\u00f3 list\u00e1t n\u00e9h\u00e1ny szuper\u00e9lelmiszerr\u0151l, amelyekkel biztosan nem hib\u00e1zol, \u00e9s j\u00f3, ha rendszeresen fogyasztod \u0151ket. De sok m\u00e1s, <strong>t\u00e1panyagokban gazdag \u00e9lelmiszer<\/strong> is l\u00e9tezik. Ez\u00e9rt ide\u00e1lis min\u00e9l v\u00e1ltozatosabb \u00e9s sz\u00ednesebb \u00e9trendet tartani, hogy a legt\u00f6bbet hozd ki minden \u00e9tkez\u00e9sb\u0151l<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg\" alt=\"Mik a szuper\u00e9lelmiszerek?\" class=\"wp-image-522874\" title=\"Co jsou to superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/iStock-1457736383.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_szuperelelmiszerek_vannak\"><\/span>Milyen szuper\u00e9lelmiszerek vannak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A k\u00f6nnyebb \u00e1ttekinthet\u0151s\u00e9g \u00e9rdek\u00e9ben a szuper\u00e9lelmiszereket t\u00f6bb alkateg\u00f3ri\u00e1ra osztottuk, amelyekb\u0151l kiv\u00e1lasztottunk p\u00e1r n\u00e9pszer\u0171 \u00e9telt.<\/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=\"Gyumolcsok\"><\/span>Gy\u00fcm\u00f6lcs\u00f6k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/gyumolcsok-hany-kaloriat-milyen-vitaminokat-es-asvanyi-anyagokat-tartalmaznak\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gy\u00fcm\u00f6lcs\u00f6k<\/strong><\/a> k\u00f6z\u00f6tt, k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa szuper\u00e9lelmiszereket tal\u00e1lunk, amelyek <strong>sz\u00edn\u00fckben, \u00edz\u00fckben, form\u00e1jukban<\/strong> \u00e9s el\u00e9rhet\u0151s\u00e9g\u00fckben k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l. Csak te d\u00f6nt\u00f6d el, hogy friss, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/szaritott-gyumolcs\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aszalt<\/a>, fagyasztva sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6t, gy\u00fcm\u00f6lcskonzervet vagy koncentr\u00e1lt porokat v\u00e1lasztasz ink\u00e1bb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#goji\" style=\"border-radius:0px\">Goji<\/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=\"#afonya\" style=\"border-radius:0px\">\u00c1fonya<\/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=\"#malna\" style=\"border-radius:0px\">M\u00e1lna<\/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=\"#eper\" style=\"border-radius:0px\">Eper<\/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=\"#acai\" style=\"border-radius:0px\">Acai<\/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=\"#other-fruits\" style=\"border-radius:0px\">Egy\u00e9b gy\u00fcm\u00f6lcs\u00f6k<\/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<h3 class=\"wp-block-heading\" id=\"goji\">1. Goji<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/goji-wolfberry.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>goji<\/strong><\/a> a <strong><em>Lycium chinense<\/em><\/strong> nev\u0171 n\u00f6v\u00e9ny sz\u00e1r\u00edtott gy\u00fcm\u00f6lcse. <strong>Farkasbogy\u00f3k\u00e9nt<\/strong> is ismerheted. Ezek a <strong>kis piros bogy\u00f3k<\/strong> \u00edz\u00fck, t\u00e1panyagprofiljuk \u00e9s t\u00f6rt\u00e9net\u00fck miatt \u00e9rdekesek. K\u00fcl\u00f6n\u00f6sen K\u00edn\u00e1ban van hagyom\u00e1nyuk, ahol t\u00f6bb mint 2000 \u00e9ve haszn\u00e1lj\u00e1k a hagyom\u00e1nyos k\u00ednai orvosl\u00e1sban. A helyiek \u00fagy v\u00e9lik, hogy pozit\u00edv hat\u00e1ssal lehetnek <a href=\"https:\/\/gymbeam.hu\/blog\/mi-a-hosszu-elet-titka-8-tipp-a-tudosoktol-hogyan-lehet-akar-24-evvel-tovabb-elni\/\" class=\"ek-link\"><strong>a hossz\u00fa \u00e9lettartamra<\/strong><\/a> \u00e9s az <strong>\u00e1ltal\u00e1nos j\u00f3 k\u00f6z\u00e9rzetre.<\/strong> A friss gy\u00fcm\u00f6lcs fogyaszt\u00e1sa mellett gyakran eszik sz\u00e1r\u00edtott form\u00e1ban is. Sz\u00e1mos el\u0151nye miatt azonban gy\u00fcm\u00f6lcsl\u00e9 vagy<a href=\"https:\/\/gymbeam.hu\/bio-gojibogyo-por-purasana.html\" class=\"ek-link\"><strong> por form\u00e1ban<\/strong><\/a> form\u00e1ban is n\u00e9pszer\u0171, amelyek a j\u00f3t\u00e9kony anyagok koncentr\u00e1lt forr\u00e1sai.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/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 goji el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jav\u00edtja az immunol\u00f3giai reakci\u00f3kat,<\/strong> \u00edgy er\u0151sebb\u00e9 \u00e9s hat\u00e9konyabb\u00e1 teszi a v\u00e9dekez\u0151k\u00e9pess\u00e9get.<\/li>\n\n\n\n<li>Ezenk\u00edv\u00fcl <strong>a szem,<\/strong> k\u00fcl\u00f6n\u00f6sen <strong>a retina eg\u00e9szs\u00e9g\u00e9re<\/strong> is hat\u00e1ssal van. Ezenk\u00edv\u00fcl <strong>seg\u00edtenek a szemlencse v\u00e9delm\u00e9ben<\/strong> \u00e9s \u00f3vni a retin\u00e1t a k\u00e1rosod\u00e1st\u00f3l.&nbsp;<\/li>\n\n\n\n<li>Egy tanulm\u00e1ny szerint a goji-koncentr\u00e1tum mind\u00f6ssze 14 napon \u00e1t t\u00f6rt\u00e9n\u0151 fogyaszt\u00e1sa <strong>jav\u00edtotta az \u00e1ltal\u00e1nos k\u00f6z\u00e9rzetet,<\/strong> <strong>az energiaszintet, a sportteljes\u00edtm\u00e9nyt, az alv\u00e1s min\u0151s\u00e9g\u00e9t \u00e9s a gyomor-b\u00e9lrendszeri funkci\u00f3kat.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20138]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a goji bogy\u00f3?<\/h4>\n\n\n\n<p>A Goji k\u00fcl\u00f6n\u00f6sen magas <strong>C-vitamin-, rost-, A-vitamin- \u00e9s vastartalm\u00e1r\u00f3l<\/strong> ismert. Ezenk\u00edv\u00fcl bioakt\u00edv anyagokat, p\u00e9ld\u00e1ul<strong> poliszacharidokat, karotinoidokat<\/strong> <strong>\u00e9s fenolokat<\/strong> is tartalmaz.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]&nbsp;<\/mark><\/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 goji \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">329 kcal<\/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\">67.9 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\">42.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk goji bogy\u00f3b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-glutenmentes-raw-fank-csokimazzal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-glutenmentes-raw-fank-csokimazzal\/\" class=\"ek-link\">glut\u00e9nmentes raw f\u00e1nk csokim\u00e1zzal<\/a><\/li>\n\n\n\n<li>adhat\u00f3 zabk\u00e1s\u00e1hoz, sal\u00e1t\u00e1khoz vagy felhaszn\u00e1lhat\u00f3 desszertek d\u00edsz\u00edt\u00e9sek\u00e9nt<\/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=\"afonya\">2. \u00c1fonya<\/h3>\n\n\n\n<p>Az <strong><a href=\"https:\/\/gymbeam.hu\/liofilizalt-afonya-gymbeam.html\" target=\"_blank\" aria-label=\"\u00e1fonya (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1fonya<\/a><\/strong> <em>(Vaccinium myrtillus)<\/em> a term\u00e9szetes k\u00e9k <strong>sz\u00edn\u0171<\/strong> gy\u00fcm\u00f6lcs\u00f6k egyike. Ez az antoci\u00e1n tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151, amely ezt a vonz\u00f3 \u00e1rnyalatot adja. Ez az egyik oka, hogy vil\u00e1gszerte olyan n\u00e9pszer\u0171. T\u00f6bb ezer \u00e9ve fogyasztj\u00e1k az \u00e1fony\u00e1t. \u00c9szak-Amerik\u00e1ban m\u00e9g <strong>csillaggy\u00fcm\u00f6lcsnek<\/strong> is nevezt\u00e9k, mivel a bogy\u00f3 vir\u00e1g\u00e1nak v\u00e9g\u00e9n egy kis csillag tal\u00e1lhat\u00f3. Nemcsak az\u00e9rt n\u00e9pszer\u0171, mert j\u00f3l n\u00e9z ki, hanem t\u00e1panyagtartalma \u00e9s \u00edze miatt is.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/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\">Az \u00e1fonya el\u0151nyei <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tudom\u00e1nyos vizsg\u00e1latok kimutatt\u00e1k, hogy <strong>pozit\u00edv hat\u00e1ssal lehet sz\u00e1mos kognit\u00edv funkci\u00f3ra.<\/strong> P\u00e9ld\u00e1ul lass\u00edthatja annak roml\u00e1s\u00e1t \u00e9s<strong> jav\u00edthatja a mem\u00f3ri\u00e1t.<\/strong> Ez\u00e9rt gyakran a <a href=\"https:\/\/gymbeam.hu\/mentalis-teljesitmeny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nootropikumok<\/strong><\/a> kateg\u00f3ri\u00e1ba is sorolj\u00e1k.<\/li>\n\n\n\n<li>Az <strong>antioxid\u00e1nsoknak<\/strong> k\u00f6sz\u00f6nhet\u0151en seg\u00edt cs\u00f6kkenteni a DNS-k\u00e1rosod\u00e1st, ami lass\u00edthatja az \u00f6reged\u00e9si folyamatot, ugyanakkor bizonyos m\u00e9rt\u00e9kig a r\u00e1k <strong>kialakul\u00e1s\u00e1nak megel\u0151z\u00e9s\u00e9ben,<\/strong> illetve az immunit\u00e1s er\u0151s\u00edt\u00e9s\u00e9ben \u00e9s a <strong>gyullad\u00e1scs\u00f6kkent\u00e9sben<\/strong> is szerepet j\u00e1tszik.&nbsp;<\/li>\n\n\n\n<li>\u00dagy fest, hogy az \u00e1fonya pozit\u00edvan befoly\u00e1solhatja az inzulin\u00e9rz\u00e9kenys\u00e9get \u00e9s a gl\u00fck\u00f3z-anyagcser\u00e9t is, ami el\u0151ny\u00f6s lehet a cukorbetegek sz\u00e1m\u00e1ra. A <strong>sz\u00edv eg\u00e9szs\u00e9g\u00e9re<\/strong> is hat\u00e1ssal van.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10\u201314]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz az \u00e1fonya?<\/h4>\n\n\n\n<p>Az \u00e1fonya antioxid\u00e1nsokban, p\u00e9ld\u00e1ul <strong>kvercetinben, resveratrolban \u00e9s miricetinben<\/strong> gazdag. Perszer m\u00e1s fontos anyagokat is tartalmaz, mint p\u00e9ld\u00e1ul<strong> C-, E-, K-, B6-vitamint \u00e9s mang\u00e1nt.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][15]<\/mark><\/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\">Az \u00e1fonya \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal<\/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\">12.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ROst<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk \u00e1fony\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-afonyas-zabszelet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1fony\u00e1s zabszelet<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-frissito-afonyas-szelet-tele-feherjevel\/\" class=\"ek-link\"><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-frissito-afonyas-szelet-tele-feherjevel\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">friss\u00edt\u0151 \u00e1fonya szelet tele feh\u00e9rj\u00e9vel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-morzsasuti-turoval-afonyaval-es-eperrel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">morzsas\u00fcti t\u00far\u00f3val, \u00e1fony\u00e1val \u00e9s eperrel<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-crumble-cake-with-curd-blueberries-and-raspberries\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kefires-afonyas-kuglof\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kef\u00edres \u00e1fony\u00e1s kugl\u00f3f<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tiramisu-with-delicate-cream-berries\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tiramisu-mennyei-kremmel-es-erdei-gyumolcsokkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tiramisu mennyei kr\u00e9mmel \u00e9s erdei gy\u00fcm\u00f6lcs\u00f6kkel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/10-egeszseges-es-nepszeru-smoothie-recept\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/10-egeszseges-es-nepszeru-smoothie-recept\/\" class=\"ek-link\">smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-levegos-piskota-gyumolccsel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-levegos-piskota-gyumolccsel\/\" class=\"ek-link\">leveg\u0151s pisk\u00f3ta gy\u00fcm\u00f6lccsel<\/a><\/li>\n\n\n\n<li>m\u00e1s desszertekhez vagy reggeli zabk\u00e1s\u00e1hoz is hozz\u00e1adhat\u00f3<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz az \u00e1fonya?\" class=\"wp-image-522891\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky bor\u016fvky obsahuj\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1124x740.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-1536x1012.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/boruu-2048x1349.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"malna\">3. M\u00e1lna<\/h3>\n\n\n\n<p>A k\u00fcl\u00f6nleges \u00edz\u0171 <a href=\"https:\/\/gymbeam.hu\/liofilizalt-malna-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>m\u00e1lna<\/strong><\/a> <em>(Rubus idaeus)<\/em> egyszer\u0171en p\u00f3tolhatatlan. De azt tudtad, hogy a k\u00f6z\u00e9pkorban ruhafest\u00e9sre is haszn\u00e1lt\u00e1k? Ma m\u00e1r val\u00f3sz\u00edn\u0171leg nem volna el\u00e9g, ez\u00e9rt ink\u00e1bb cs\u00e1b\u00edt\u00f3 \u00e9teleket k\u00e9sz\u00edtenek bel\u0151le. Tal\u00e1n \u00fagy \u00e9rzed, csak egyf\u00e9le m\u00e1lna l\u00e9tezik, de ez nem igaz. Val\u00f3j\u00e1ban <strong>ak\u00e1r 200 k\u00fcl\u00f6nb\u00f6z\u0151 fajta<\/strong> is van, amelyek m\u00e9retben \u00e9s sz\u00ednben k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l. Ez\u00e9rt teh\u00e1t k\u00f6nny\u0171 k\u00eds\u00e9rletezni vele<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/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 m\u00e1lna el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hat\u00e1ssal van a sz\u00edv eg\u00e9szs\u00e9g\u00e9re, \u00e9s <strong>pozit\u00edv<\/strong> hat\u00e1ssal lehet a <strong>magas v\u00e9rnyom\u00e1sra<\/strong>.<\/li>\n\n\n\n<li>A polifenoloknak k\u00f6sz\u00f6nhet\u0151en <strong>gyullad\u00e1scs\u00f6kkent\u0151, antioxid\u00e1ns \u00e9s f\u00e1jdalomcsillap\u00edt\u00f3<\/strong> hat\u00e1s\u00fa.<\/li>\n\n\n\n<li>A b\u0151rt is seg\u00edthet <strong>megv\u00e9deni az UVB-sugarakt\u00f3l.<\/strong>&nbsp;<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>Az antioxid\u00e1nsoknak \u00e9s vitaminoknak k\u00f6sz\u00f6nhet\u0151en <strong>pozit\u00edv hat\u00e1ssal lehet az agym\u0171k\u00f6d\u00e9sre.<\/strong><\/li>\n\n\n\n<li>Bizonyos m\u00e9rt\u00e9kig seg\u00edthet megel\u0151zni <strong>egyes r\u00e1kt\u00edpusok kialakul\u00e1s\u00e1t.<\/strong><\/li>\n\n\n\n<li>A cukorbetegek sz\u00e1m\u00e1ra <strong>seg\u00edthet a v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1ban.<\/strong><\/li>\n\n\n\n<li>Az \u00f6reged\u00e9sg\u00e1tl\u00e1sban is haszn\u00e1lt term\u00e9k.<\/li>\n\n\n\n<li>Seg\u00edthet a<strong> tests\u00faly szab\u00e1lyoz\u00e1s\u00e1ban<\/strong> is.<\/li>\n\n\n\n<li><strong>Hat\u00e1ssal lehet a szem eg\u00e9szs\u00e9g\u00e9re<\/strong> &#8211; seg\u00edthet megel\u0151zni a makula degener\u00e1ci\u00f3t.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21\u201326][235]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a m\u00e1lna?<\/h4>\n\n\n\n<p>A m\u00e1lna k\u00fcl\u00f6n\u00f6sen <strong>C-vitamin- \u00e9s mang\u00e1n tartalm\u00e1r\u00f3l<\/strong> ismert. Emellett <strong>B-vitamint, k\u00e1liumot, antioxid\u00e1nsokat, p\u00e9ld\u00e1ul polifenolokat<\/strong> <strong>(resveratrol), <\/strong><a href=\"https:\/\/gymbeam.hu\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>luteint<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hu\/likopin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>likopint<\/strong><\/a> <strong>\u00e9s zeaxantint<\/strong> is tartalmaz. \u00c9s a n\u00e9pszer\u0171 <a href=\"https:\/\/gymbeam.hu\/malna-keton-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>m\u00e1lna ketonok<\/strong><\/a> sem hi\u00e1nyoznak bel\u0151le.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][27]<\/mark><\/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 m\u00e1lna \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 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\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk m\u00e1ln\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-malnas-tiramisupohar\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1ln\u00e1s tiramisupoh\u00e1r<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-turos-malnafagylalt\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00far\u00f3s m\u00e1lnafagylalt<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-makos-malnas-edes-kuszkusz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1kos-m\u00e1ln\u00e1s \u00e9des kuszkusz<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-osztrak-csaszarmorzsa-malnaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">osztr\u00e1k cs\u00e1sz\u00e1rmorzsa m\u00e1ln\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-pihe-puha-malnas-es-csokis-muffinok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pihe-puha m\u00e1ln\u00e1s \u00e9s csokis muffin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-turos-sajttorta-malnaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u00e9s n\u00e9lk\u00fcli t\u00far\u00f3s sajttorta m\u00e1ln\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-francia-piritos-turos-kremmel-es-malnaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Francia pir\u00edt\u00f3s t\u00far\u00f3s kr\u00e9mmel \u00e9s m\u00e1ln\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborsos-blondie-malnaval-es-csokoladeval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3s blondie, m\u00e1ln\u00e1val \u00e9s csokol\u00e1d\u00e9val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutoben-sult-csokis-fank-malnaval\/\" target=\"_blank\" aria-label=\"s\u00fct\u0151ben s\u00fclt csokis f\u00e1nk m\u00e1ln\u00e1val (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u0151ben s\u00fclt csokis f\u00e1nk m\u00e1ln\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-mandulas-kocka-puha-malnakremmel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n mandul\u00e1s kocka puha m\u00e1lnakr\u00e9mmel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-chia-puding-malnaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9s chia puding m\u00e1ln\u00e1val<\/a><\/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=\"eper\">4. Eper<\/h3>\n\n\n\n<p>A l\u00e9d\u00fas <a href=\"https:\/\/gymbeam.hu\/liofilizalt-eper-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>eper<\/strong><\/a> <em>(Fragaria vesca<\/em> ) term\u00e9szet\u00e9n\u00e9l fogva ny\u00e1ri alapanyag, hiszen friss\u00edt\u0151 receptekhez haszn\u00e1lhat\u00f3. Tal\u00e1n m\u00e9g nem is tudtad, hogy az eper <strong>a r\u00f3zs\u00e1k csal\u00e1dj\u00e1ba \u00e9s alcsal\u00e1dj\u00e1ba<\/strong> tartozik. A laikusok szemsz\u00f6g\u00e9b\u0151l n\u00e9zve ezt a k\u00e9t l\u00e1tsz\u00f3lag k\u00fcl\u00f6nb\u00f6z\u0151 n\u00f6v\u00e9nyt tal\u00e1n mes\u00e9s illatuk \u00e9s vonz\u00f3 sz\u00edn\u00fck k\u00f6theti \u00f6ssze. De nem mindenki \u00e9rz\u00e9keli \u0151ket annak, s\u0151t, l\u00e9tezik eperf\u00f3bia is, az \u00fagynevezett fragariaf\u00f3bia. Ami szerencs\u00e9re egyik\u00fcnknek sincs, ez\u00e9rt az eper nyugodt sz\u00edvvel szerepelhet az \u00e9tlapon.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/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\">Az eper el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az eper <strong>az elh\u00edzott, osteoarthritisben szenved\u0151 emberekn\u00e9l is cs\u00f6kkentheti a gyullad\u00e1st, \u00e9s jav\u00edthatja az \u00e9letmin\u0151s\u00e9get.<\/strong><\/li>\n\n\n\n<li>Seg\u00edthet megel\u0151zni a <strong>sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9geket.<\/strong><\/li>\n\n\n\n<li>Bizonyos m\u00e9rt\u00e9kben m\u00e9g <strong>a r\u00e1k kialakul\u00e1s\u00e1t<\/strong> is seg\u00edthet megel\u0151zni.&nbsp;&nbsp;<\/li>\n\n\n\n<li>T\u00e1mogatja a sz\u00edv eg\u00e9szs\u00e9g\u00e9t.<\/li>\n\n\n\n<li>Hat\u00e1ssal van a stabil v\u00e9rcukorszint fenntart\u00e1s\u00e1ra.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17\u201319]&nbsp;<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz az eper?<\/h4>\n\n\n\n<p>Az eper<strong> C-vitamin<\/strong>-tartalma k\u00f6zismerten magas. Emellett <strong>B9-vitamint, mang\u00e1nt, k\u00e1liumot \u00e9s t\u00f6bb mint 25 k\u00fcl\u00f6nb\u00f6z\u0151 j\u00f3t\u00e9kony hat\u00e1s\u00fa antoci\u00e1nt<\/strong> is tartalmaz.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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\">Az eper \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.68 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.64 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk eperb\u0151l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-puha-sutemeny-eperkremmel-mindossze-91-kaloriaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">puha s\u00fctem\u00e9ny eperkr\u00e9mmel, mind\u00f6ssze 91 kal\u00f3ri\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-mini-epres-sajttorta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u00e9s n\u00e9lk\u00fcli mini epres sajttorta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egyszeru-epres-suti-zablisztbol\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egyszer\u0171 epres s\u00fcti zablisztb\u0151l<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-epres-feherjes-tekercs-kokusszal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">epres-feh\u00e9rj\u00e9s tekercs k\u00f3kusszal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-piskota-torta-turokremmel-es-eperrel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pisk\u00f3ta torta t\u00far\u00f3kr\u00e9mmel \u00e9s eperrel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-hazi-keszitesu-epres-bananos-fagylalt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">h\u00e1zi epres-ban\u00e1nos fagylalt<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-epres-kremes-vanilias-cupcake\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">epres-kr\u00e9mes van\u00edli\u00e1s cupcake<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-chia-magos-hazi-eperdzsem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia magos, h\u00e1zi eperdzsem<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-epres-dios-golyo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u00e9s n\u00e9lk\u00fcli epres-di\u00f3s di\u00f3s goly\u00f3<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz az eper?\" class=\"wp-image-522907\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuj\u00ed jahody?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181126.357-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"acai\">5. Acai<\/h3>\n\n\n\n<p>Az <a href=\"https:\/\/gymbeam.hu\/bio-acai-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>acai<\/strong><\/a><em> (Euterpe oleracea)<\/em> egy szuper\u00e9lelmiszer, ez\u00e9rt tele van <strong>sz\u00e1mos t\u00e1pl\u00e1lkoz\u00e1si szempontb\u00f3l hasznos anyaggal.<\/strong> T\u00f6bb antioxid\u00e1nst tartalmaz, mint az \u00e1fonya. A legkoncentr\u00e1ltabb form\u00e1j\u00e1ban akkor kaphatjuk meg, ha hozz\u00e1adjuk a <a href=\"https:\/\/gymbeam.hu\/bio-acai-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>az acai gy\u00fcm\u00f6lcs por\u00e1t<\/strong><\/a> az \u00e9telhez. Egyes orsz\u00e1gokban nehezebb megtal\u00e1lni ezt az \u00edzletes, \u00e1fony\u00e1hoz hasonl\u00f3 gy\u00fcm\u00f6lcs\u00f6t. De, mivel a <strong>hossz\u00fa \u00e9let gy\u00fcm\u00f6lcs\u00e9nek<\/strong> is tekintik, semmik\u00e9ppen sem szabad f\u00e9lv\u00e1llr\u00f3l venni a benne rejl\u0151 lehet\u0151s\u00e9geket. R\u00e1ad\u00e1sul b\u00e1rmilyen form\u00e1ban 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\">Az acai el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>J\u00f3 hat\u00e1ssal van az agyra, \u00e9s \u00fagy t\u0171nik, k\u00e9pes v\u00e9delmet ny\u00fajtani a k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek, p\u00e9ld\u00e1ul az Alzheimer- \u00e9s a Parkinson-k\u00f3r kialakul\u00e1s\u00e1val szemben.<\/li>\n\n\n\n<li>Seg\u00edthet a <strong>koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben.<\/strong><\/li>\n\n\n\n<li>Cs\u00f6kkentheti a <strong>vastagb\u00e9lr\u00e1k kialakul\u00e1s\u00e1nak<\/strong> kock\u00e1zat\u00e1t.&nbsp;<\/li>\n\n\n\n<li>Seg\u00edt az <strong>immunrendszer m\u0171k\u00f6d\u00e9s\u00e9nek serkent\u00e9s\u00e9ben.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28\u201331]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz az acai?<\/h4>\n\n\n\n<p>Az acai bogy\u00f3kban <strong>antioxid\u00e1nsok<\/strong> (antoci\u00e1nok, proantocianidinek \u00e9s polifenolok) tal\u00e1lhat\u00f3k. S\u0151t a <strong>kalcium \u00e9s az A-vitamin<\/strong> sem hi\u00e1nyzik bel\u0151le.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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\">Az acai \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>Az \u00e9rt\u00e9kek 100 g acai porra vonatkoznak<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/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\">8.5 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\">8.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">44.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">32.5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk acaib\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokibevonatos-kokuszgolyok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csokibevonatos k\u00f3kuszgoly\u00f3k<\/a><\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>reggeli zabk\u00e1sa<\/li>\n\n\n\n<li>desszertek<\/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=\"other-fruits\">Milyen m\u00e1s gy\u00fcm\u00f6lcs\u00f6k tartoznak m\u00e9g a szuper\u00e9lelmiszerek k\u00f6z\u00e9?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A<strong> szeder<\/strong> <em>(Rubus fruticosus<\/em> ) gazdag <strong>k\u00e1liumban, mang\u00e1nban, <\/strong>magn\u00e9ziumban, <strong>C-, E- \u00e9s K-vitaminban,<\/strong> \u00e9s flavonoidokban sem szenved hi\u00e1nyt. \u00d6sszet\u00e9tel\u00e9nek k\u00f6sz\u00f6nhet\u0151en pozit\u00edv hat\u00e1ssal lehet a <strong>r\u00e1k<\/strong> kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9re, \u00e9s seg\u00edthet a fog\u00ednygyullad\u00e1s megel\u0151z\u00e9s\u00e9ben is.<\/li>\n\n\n\n<li>Az <strong>avok\u00e1d\u00f3<\/strong> <em>(Persea americana)<\/em> ugyan gy\u00fcm\u00f6lcs, de az eg\u00e9szs\u00e9ges zs\u00edrok j\u00f3 forr\u00e1sak\u00e9nt tartj\u00e1k sz\u00e1mon. Ezenk\u00edv\u00fcl <strong>C-, E-, K-, B9-, B3-vitamint, magn\u00e9ziumot, k\u00e1liumot \u00e9s rezet<\/strong> is tartalmaz. J\u00f3 hat\u00e1ssal van a cukorbetegekre, akik sz\u00e1m\u00e1ra fontos a v\u00e9rcukorszint szab\u00e1lyoz\u00e1sa. Seg\u00edt a koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben is.<\/li>\n\n\n\n<li>A <strong>Physalis vagy mochina<\/strong><em> (Physalis peruviana)<\/em> egy kalciumban, vasban, n\u00e1triumban, C-vitaminban, A-vitaminban \u00e9s sz\u00e1mos antioxid\u00e1nsban gazdag gy\u00fcm\u00f6lcs. Seg\u00edthet az <strong>immun- vagy az em\u00e9szt\u0151rendszer t\u00e1mogat\u00e1s\u00e1ban.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[32\u201334]<\/mark><\/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=\"36388,113641\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zoldsegek\"><\/span>Z\u00f6lds\u00e9gek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>z\u00f6lds\u00e9gek,<\/strong> ak\u00e1rcsak a gy\u00fcm\u00f6lcs\u00f6k, sokf\u00e9le form\u00e1ban fogyaszthat\u00f3k. Vannak, akik a frisset, m\u00e1sok a fagyasztottat vagy a steriliz\u00e1ltat r\u00e9szes\u00edtik el\u0151nyben. B\u00e1rmelyik t\u00edpust is v\u00e1lasztod, aj\u00e1nlott k\u00fcl\u00f6nb\u00f6z\u0151 <strong>sz\u00edn\u0171 z\u00f6lds\u00e9geket<\/strong> fogyasztani, hogy a legt\u00f6bbet hozd ki bel\u0151l\u00fck. A z\u00f6lds\u00e9geknek <a href=\"https:\/\/gymbeam.hu\/blog\/a-zoldsegek-top-elonyei-amelyek-megvaltoztatjak-az-etelekhez-valo-hozzaallasod\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00e1mos el\u0151nye van<\/a>, \u00edgy miut\u00e1n elolvastad \u0151ket, \u00e9rdemes lehet t\u00f6bbet beiktatni bel\u0151l\u00fck 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\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#brokkoli\" style=\"border-radius:0px\">Brokkoli<\/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=\"#cekla\" style=\"border-radius:0px\">C\u00e9kla<\/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=\"#fermented-vegetables\" style=\"border-radius:0px\">Ferment\u00e1lt z\u00f6lds\u00e9gek<\/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=\"#sotet-levelu-zoldsegek\" style=\"border-radius:0px\">S\u00f6t\u00e9t level\u0171 z\u00f6lds\u00e9gek<\/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<h3 class=\"wp-block-heading\" id=\"brokkoli\">1. Brokkoli<\/h3>\n\n\n\n<p>A <strong>brokkolit<\/strong> <em>(Brassica oleracea)<\/em> mindenki ismeri. Azt azonban tal\u00e1n nem mindenki tudja, hogy a neve t\u00f6bb mint val\u00f3sz\u00edn\u0171, hogy az olasz broccolo sz\u00f3b\u00f3l sz\u00e1rmazik, ami szabad ford\u00edt\u00e1sban a k\u00e1poszta vir\u00e1gz\u00f3 level\u00e9t jelenti. Tavasszal \u00e9s \u0151sszel terem a legjobban, \u00edgy t\u00e9len t\u00f6k\u00e9letes meleg s\u00fclt \u00e9telekhez vagy levesekhez.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[35]<\/mark><\/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 brokkoli el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edthet a cukorbetegeknek a <strong>v\u00e9rcukorszint stabilan tart\u00e1s\u00e1ban.<\/strong><\/li>\n\n\n\n<li>Pozit\u00edv hat\u00e1ssal van a <strong>sz\u00edv \u00e9s az eg\u00e9sz sz\u00edv- \u00e9s \u00e9rrendszer m\u0171k\u00f6d\u00e9s\u00e9re.&nbsp;<\/strong><\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van a szem eg\u00e9szs\u00e9g\u00e9re.<\/li>\n\n\n\n<li>J\u00f3t\u00e9konyan hat a <strong>r\u00e1k kialakul\u00e1s\u00e1nak <\/strong>megel\u0151z\u00e9s\u00e9re is.<\/li>\n\n\n\n<li><strong>Seg\u00edt megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[36\u201339]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a brokkoli?<\/h4>\n\n\n\n<p>A brokkoli k\u00fcl\u00f6n\u00f6sen gazdag <strong>C- \u00e9s K-vitaminban,<\/strong> de folsavat, k\u00e1liumot, magn\u00e9ziumot, foszfort, vasat \u00e9s <strong>sz\u00e1mos<\/strong> antioxid\u00e1nst, p\u00e9ld\u00e1ul <strong>szulforaf\u00e1nt<\/strong> is tartalmaz.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][40]<\/mark><\/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 brokkoli \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.37 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk brokkolib\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-azsiai-szosszal-nyakon-ontott-brokkolis-szejtan-falatkak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1zsiai sz\u00f3sszal nyakon \u00f6nt\u00f6tt, brokkolis szejt\u00e1n falatk\u00e1k<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karfiolos-es-brokkolis-tocsni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">karfiolos \u00e9s brokkolis t\u00f3csni<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-olasz-frittata-edesburgonyaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olasz frittata \u00e9desburgony\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-edesburgonya-tal-tofuval-es-kesu-ontettel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9desburgonya t\u00e1l tofuval \u00e9s kesu \u00f6ntettel<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a brokkoli?\" class=\"wp-image-522923\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje brokolice?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/tyrrell-fitness-and-nutrition-jSQxj-Ug0H8-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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=\"cekla\">2. C\u00e9kla<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-ceklapor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>c\u00e9kla<\/strong><\/a> <em>(Beta vulgaris)<\/em> egy szuper\u00e9lelmiszer, amely t\u00f6k\u00e9letesen sz\u00ednt adhat b\u00e1rmilyen \u00e9telnek. Az \u00f3korban m\u00e9g <strong>afrodizi\u00e1kumnak<\/strong> is tartott\u00e1k, ami tov\u00e1bb n\u00f6velte n\u00e9pszer\u0171s\u00e9g\u00e9t. \u00c9s nem csoda, hiszen nitr\u00e1tokat tartalmaz, amelyek befoly\u00e1solj\u00e1k a nitrog\u00e9n-oxid k\u00e9pz\u0151d\u00e9st. Ez azt\u00e1n kihat a v\u00e9r\u00e1raml\u00e1sra, ami j\u00f3 hat\u00e1ssal lehet p\u00e9ld\u00e1ul az erekci\u00f3ra. Egyes kult\u00far\u00e1kban m\u00e9g \u00fagy is tartott\u00e1k, hogy ha egy f\u00e9rfi \u00e9s egy n\u0151 megosztja a c\u00e9kl\u00e1t, akkor egym\u00e1sba szeretnek. Emellett a c\u00e9kla egy kiv\u00e1l\u00f3 edz\u00e9s el\u0151tti stimul\u00e1ns is a teljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[41]<\/mark><\/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 c\u00e9kla el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><strong>Pozit\u00edv hat\u00e1ssal van az immunrendszerre.<\/strong><\/strong><\/li>\n\n\n\n<li>Magas nitr\u00e1t-tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en <strong>pozit\u00edv hat\u00e1ssal<\/strong> lehet <strong>a sportteljes\u00edtm\u00e9nyre.<\/strong><\/li>\n\n\n\n<li>Seg\u00edthet a <strong>magas v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9ben.&nbsp;<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>Gyullad\u00e1scs\u00f6kkent\u00e9sre <\/strong>is haszn\u00e1lj\u00e1k.<\/li>\n\n\n\n<li>J\u00f3t\u00e9konyan hat az agy eg\u00e9szs\u00e9g\u00e9re.<\/li>\n\n\n\n<li>Seg\u00edt <strong>megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[42\u201347]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a c\u00e9kla?<\/h4>\n\n\n\n<p>A c\u00e9kla sz\u00e1mos j\u00f3t\u00e9kony anyagot tartalmaz, t\u00f6bbek k\u00f6z\u00f6tt <strong>folsavat, vasat, mang\u00e1nt, k\u00e1liumot, C- \u00e9s A-vitamint.<\/strong> Nitr\u00e1tokat \u00e9s a betanin nev\u0171 pigmentet is tartalmaz, ami egy j\u00f3t\u00e9kony antioxid\u00e1ns.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][48]<\/mark><\/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 c\u00e9kla \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 kcal<\/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\">6.76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk c\u00e9kl\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ceklas-almasalata\/\" class=\"ek-link\">c\u00e9kl\u00e1s almasal\u00e1ta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ceklas-martogatos-turoval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00e9kl\u00e1s m\u00e1rtogat\u00f3s t\u00far\u00f3val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-ceklaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3 hummusz c\u00e9kl\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ceklas-csokis-brownie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00e9kl\u00e1s csokis brownie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ceklas-brownie-sajtkremes-mazzal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c\u00e9kl\u00e1s brownie sajtkr\u00e9mes m\u00e1zzal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremturos-vorosbarsony-torta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e9mt\u00far\u00f3s v\u00f6r\u00f6sb\u00e1rsony torta<\/a><\/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=\"fermented-vegetables\">3. Ferment\u00e1lt z\u00f6lds\u00e9gek<\/h3>\n\n\n\n<p>A ferment\u00e1lt z\u00f6lds\u00e9gek fogyaszt\u00e1sa nagyszer\u0171 m\u00f3d arra, hogy a legt\u00f6bbet hozzuk ki a felhaszn\u00e1lt alapanyagokb\u00f3l. E folyamat sor\u00e1n a <strong>z\u00f6lds\u00e9gekben l\u00e9v\u0151 cukrot \u00e9s kem\u00e9ny\u00edt\u0151t <\/strong>bakt\u00e9riumok \u00e9s \u00e9leszt\u0151gomb\u00e1k alkoholl\u00e1 \u00e9s savakk\u00e1 <strong>bontj\u00e1k.<\/strong> Az eg\u00e9szs\u00e9get el\u0151seg\u00edt\u0151 bakt\u00e9riumok, \u00fagynevezett <strong>probiotikumok<\/strong> is termel\u0151dnek. <strong>\u00cdgy a ferment\u00e1lt z\u00f6lds\u00e9geknek k\u00fcl\u00f6n\u00f6sen \u00f6r\u00fclni fog majd a mikrobiom.<\/strong> A legelterjedtebb p\u00e9lda a savany\u00fa k\u00e1poszta vagy a<strong> <a href=\"https:\/\/gymbeam.hu\/kimchi-gymbeam.html\" target=\"_blank\" aria-label=\"Koreai kimchi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koreai kimchi<\/a><\/strong>, de gyakorlatilag b\u00e1rmilyen z\u00f6lds\u00e9get erjeszthet\u00fcnk.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[49]<\/mark><\/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 ferment\u00e1lt z\u00f6lds\u00e9gek el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>J\u00f3t tesznek az em\u00e9szt\u00e9snek, mivel <strong>fontos probiotikum- \u00e9s prebiotikumforr\u00e1sok.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong>El\u0151seg\u00edtik a b\u00e9lbakt\u00e9riumok &#8211; a mikrobiom (b\u00e9lfl\u00f3ra) &#8211; n\u00f6veked\u00e9s\u00e9t \u00e9s jav\u00edtj\u00e1k az \u00f6sszet\u00e9tel\u00e9t.<\/strong><\/li>\n\n\n\n<li><strong>K\u00f6nnyebben em\u00e9szthet\u0151ek,<\/strong> mint a nyers z\u00f6lds\u00e9gek. Ennek oka, hogy az erjed\u00e9s sor\u00e1n bizonyos m\u00e9rt\u00e9kben lebomlanak (\u201eel\u0151em\u00e9szt\u0151dnek\u201d).&nbsp;<\/li>\n\n\n\n<li>A felhaszn\u00e1lt z\u00f6lds\u00e9gek t\u00edpus\u00e1t\u00f3l f\u00fcgg\u0151en sz\u00e1molhatsz a z\u00f6lds\u00e9gek egy\u00e9b, \u00e1ltal\u00e1nos el\u0151nyeire is (az oxidat\u00edv stressz elleni k\u00fczdelem, az immunit\u00e1s, a sz\u00edv- \u00e9s \u00e9rrendszer stb. t\u00e1mogat\u00e1sa).<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[50]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaznak a ferment\u00e1lt z\u00f6lds\u00e9gek?<\/h4>\n\n\n\n<p>A ferment\u00e1lt z\u00f6lds\u00e9gek k\u00fcl\u00f6n\u00f6sen <strong>magas probiotikum- \u00e9s prebiotikum-tartalommal <\/strong>b\u00fcszk\u00e9lkedhetnek. Ezenk\u00edv\u00fcl sz\u00e1mos vitamint \u00e9s \u00e1sv\u00e1nyi anyagot is tartalmaznak, att\u00f3l f\u00fcgg\u0151en, hogy \u00e9pp milyen fajt\u00e1t fogyasztunk.&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A ferment\u00e1lt z\u00f6lds\u00e9gek t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>A savany\u00edtott z\u00f6lds\u00e9gek t\u00e1p\u00e9rt\u00e9kei fajt\u00e1t\u00f3l f\u00fcgg\u0151en v\u00e1ltoznak. Ha szeretn\u00e9d tudni egy adott kever\u00e9k konkr\u00e9t t\u00e1p\u00e9rt\u00e9k\u00e9t, javasoljuk, hogy keresd meg a benne l\u00e9v\u0151 <strong>z\u00f6lds\u00e9gek pontos t\u00e1p\u00e9rt\u00e9keit, \u00e9s sz\u00e1mold ki.<\/strong> Az erjed\u00e9s ut\u00e1n m\u00e1r nem v\u00e1ltozik l\u00e9nyegesen.&nbsp;<\/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\">Mit k\u00e9sz\u00edthet\u00fcnk ferment\u00e1lt z\u00f6lds\u00e9gekb\u0151l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tehetj\u00fck sal\u00e1t\u00e1kba, vagy haszn\u00e1ljuk f\u0151\u00e9telhez k\u00f6retk\u00e9nt<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz ferment\u00e1lt z\u00f6lds\u00e9gekb\u0151l, \u00e9s hogyan \u00e9p\u00edtheted be \u0151ket az \u00e9trendedbe?\" class=\"wp-image-522939\" title=\"Co si z fermentovan\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/little-plant-TZw891-oMio-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sotet-levelu-zoldsegek\">4. S\u00f6t\u00e9t level\u0171 z\u00f6lds\u00e9gek<\/h3>\n\n\n\n<p>Ez a kateg\u00f3ria a k\u00f6vetkez\u0151 z\u00f6lds\u00e9geket takarja: <a href=\"https:\/\/gymbeam.hu\/bio-spenotpor-gymbeam.html\"><strong>spen\u00f3t<\/strong><\/a><strong>, m\u00e1ngold, kelk\u00e1poszta, feh\u00e9rr\u00e9pa, rukkola, k\u00e1poszta \u00e9s m\u00e1s z\u00f6ld \u00e9lelmiszerek, amelyek vitathatatlanul j\u00f3 hat\u00e1ssal vannak az eg\u00e9szs\u00e9gre.<\/strong> K\u00fcl\u00f6nf\u00e9le sz\u00edn\u0171ek, \u00edgy a z\u00f6ld t\u00f6bb \u00e1rnyalat\u00e1b\u00f3l v\u00e1laszthatsz. Ezenk\u00edv\u00fcl m\u00e1s az \u00edz\u00fck \u00e9s a form\u00e1juk is. Ennek k\u00f6sz\u00f6nhet\u0151en mindenki tal\u00e1lhat a sz\u00e1m\u00e1ra megfelel\u0151t egy adott \u00e9telhez.<\/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 s\u00f6t\u00e9t level\u0171 z\u00f6lds\u00e9gek el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edtenek <strong>cs\u00f6kkenteni az oxidat\u00edv stresszt<\/strong>.<\/li>\n\n\n\n<li>Pozit\u00edv <strong>hat\u00e1ssal vannak az immunrendszerre.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong><strong>T\u00e1mogatj\u00e1k az eg\u00e9szs\u00e9ges em\u00e9szt\u00e9st.&nbsp;<\/strong><\/strong><\/li>\n\n\n\n<li>J\u00f3t\u00e9kony hat\u00e1ssal vannak <strong>a sz\u00edv eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/li>\n\n\n\n<li>Pozit\u00edv <strong>hat\u00e1ssal vannak a kognit\u00edv funkci\u00f3kra<\/strong>.<\/li>\n\n\n\n<li>Seg\u00edtenek fenntartani a norm\u00e1l v\u00e9rcukorszintet.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[51\u201353]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaznak a s\u00f6t\u00e9t level\u0171 z\u00f6lds\u00e9gek?<\/h4>\n\n\n\n<p>A z\u00f6ld leveles z\u00f6lds\u00e9gek \u00e1ltal\u00e1ban <strong>vitaminokban, \u00e1sv\u00e1nyi anyagokban<\/strong> \u00e9s <strong>antioxid\u00e1nsokban, p\u00e9ld\u00e1ul fenolokban, flavonoidokban \u00e9s karotinoidokban gazdagok.<\/strong> Tov\u00e1bbi el\u0151ny a magas rosttartalom \u00e9s az alacsony kal\u00f3riatartalom. \u00c9pp ett\u0151l olyan nagyszer\u0171 v\u00e1laszt\u00e1s nemcsak fogy\u00f3k\u00far\u00e1hoz, hanem az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d r\u00e9szek\u00e9nt is.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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 spen\u00f3t \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.43 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.86 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.39 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">A kelk\u00e1poszta \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.92 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.49<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">A rukkola \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 kcal<\/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\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.58 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.66 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk s\u00f6t\u00e9t level\u0171 z\u00f6lds\u00e9gekb\u0151l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-csirkes-teszta-spenottal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e9mes, csirk\u00e9s t\u00e9szta spen\u00f3ttal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gombafasirt-bebi-spenottal\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gombafasirt-bebi-spenottal\/\" class=\"ek-link\">gombafas\u00edrt b\u00e9bi spen\u00f3ttal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gombaval-toltott-spenotos-omlett\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gomb\u00e1val t\u00f6lt\u00f6tt spen\u00f3tos omlett<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-spenotos-quiche-francia-sos-pite\/\" class=\"ek-link\">spen\u00f3tos quiche &#8211; francia s\u00f3s pit<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-spenotos-quiche-francia-sos-pite\/\" target=\"_blank\" aria-label=\"e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutotokos-gnocchi-tofuval-es-spenottal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u0151t\u00f6k\u00f6s gnocchi tofuval \u00e9s spen\u00f3ttal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutotokos-quiche-spenottal-es-mozzarellaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u0151t\u00f6k\u00f6s quich\u00e9 spen\u00f3ttal \u00e9s mozzarell\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ricottaval-es-lazaccal-toltott-sos-spenotos-palacsinta\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ricottaval-es-lazaccal-toltott-sos-spenotos-palacsinta\/\" class=\"ek-link\">ricott\u00e1val \u00e9s lazaccal t\u00f6lt\u00f6tt s\u00f3s spen\u00f3tos palacsinta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sos-spenotos-gofri-fustolt-lazaccal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00f3s spen\u00f3tos gofri f\u00fcst\u00f6lt lazaccal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sargarepas-es-spenotos-sos-palacsinta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00e1rgar\u00e9p\u00e1s \u00e9s spen\u00f3tos s\u00f3s palacsinta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-egeszseges-quiche-sos-pite-egyenesen-franciaorszagbol\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eg\u00e9szs\u00e9ges quich\u00e9 \u2013 s\u00f3s pite egyenesen franciaorsz\u00e1gb\u00f3l<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-quinoasalata-befottesuvegben\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f6nny\u0171 quinoasal\u00e1ta bef\u0151ttes\u00fcvegben<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-prosciuttos-mozzarellas-karfiolpizza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prosciutt\u00f3s mozzarell\u00e1s karfiolpizza<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz s\u00f6t\u00e9t level\u0171 z\u00f6lds\u00e9gekb\u0151l, \u00e9s hogyan \u00e9p\u00edtheted be \u0151ket az \u00e9trendedbe?\" class=\"wp-image-522955\" title=\"Co si z tmav\u00e9 listov\u00e9 zeleniny p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/louis-hansel-4VMqrwYfmDw-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zold_szuperelemiszerek\"><\/span>Z\u00f6ld szuper\u00e9lemiszerek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az ut\u00f3bbi \u00e9vekben az ebbe a kateg\u00f3ri\u00e1ba tartoz\u00f3 \u00e9lelmiszerek nagy sikert arattak. \u00c1ltal\u00e1ban koncentr\u00e1lt por form\u00e1j\u00e1ban kaphat\u00f3k, ami megk\u00f6nny\u00edti a fogyaszt\u00e1sukat. Gyakorlatilag b\u00e1rmilyen \u00e9telhez vagy italhoz hozz\u00e1adhatjuk \u0151ket, \u00e9s sz\u00e1mos el\u0151ny\u00fcket lehet \u00e9lvezni. A z\u00f6ld leveles z\u00f6lds\u00e9gekhez hasonl\u00f3an ezek a szuper\u00e9lelmiszerek is tartalmaznak j\u00f3t\u00e9kony klorofillt.&nbsp;<\/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\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#matcha\" style=\"border-radius:0px\">Matcha<\/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=\"#chlorella\" style=\"border-radius:0px\">Chlorella<\/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=\"#spirulina\" style=\"border-radius:0px\">Spirulina<\/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=\"#green-barley\" style=\"border-radius:0px\">Z\u00f6ld \u00e1rpa<\/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=\"#buzafu\" style=\"border-radius:0px\">B\u00fazaf\u0171<\/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<h3 class=\"wp-block-heading\" id=\"matcha\">1. Matcha<\/h3>\n\n\n\n<p>A<strong> <\/strong><a href=\"https:\/\/gymbeam.hu\/bio-matcha-por-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>matcha<\/strong><\/a> <em>(Camellia sinensis)<\/em> a <strong>z\u00f6ld tea<\/strong> egy Jap\u00e1nb\u00f3l hozz\u00e1nk ker\u00fclt t\u00edpusa. Ott kor\u00e1bban medit\u00e1ci\u00f3t seg\u00edt\u0151 italk\u00e9nt haszn\u00e1lt\u00e1k. K\u00e9pes volt az embert nyugodt \u00e1llapotban tartani, mik\u00f6zben a <strong>koncentr\u00e1ci\u00f3 a maxim\u00e1lis szinten<\/strong> maradt. A szamur\u00e1jok is ittak match\u00e1t a fontos csat\u00e1k el\u0151tt. Term\u00e9szetesen<a href=\"https:\/\/gymbeam.hu\/blog\/a-matcha-tea-hatasai-ls-minden-amit-tudni-kell-rola\/\" class=\"ek-link\"><strong> akkor is \u00e9lvezhetj\u00fck ennek a jap\u00e1n te\u00e1nak a j\u00f3t\u00e9kony hat\u00e1s\u00e1t, ha nem \u00e9pp harcolni k\u00e9sz\u00fcl\u00fcnk.<\/strong><\/a> Egy zs\u00fafolt nap sor\u00e1n szuper seg\u00edt\u0151 ahhoz, hogy megbirk\u00f3zzunk minden kih\u00edv\u00e1ssal<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[54]<\/mark><\/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 matcha el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Serkenti a szervezetet,<\/strong> az <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/l-teanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">l-teanin<\/a> k\u00f6sz\u00f6nhet\u0151en pedig nincsenek felt\u0171n\u0151 energiahull\u00e1mok, mint a koffein eset\u00e9ben.<\/li>\n\n\n\n<li><strong><strong>T\u00e1mogatja a kognit\u00edv teljes\u00edtm\u00e9nyt.<\/strong><\/strong><\/li>\n\n\n\n<li>A katechineknek (k\u00fcl\u00f6n\u00f6sen az epigallokatechin-gall\u00e1tnak &#8211; EGCG) k\u00f6sz\u00f6nhet\u0151en, amelyek er\u0151s antioxid\u00e1nsk\u00e9nt hatnak, seg\u00edt <strong>megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l.<\/strong><\/li>\n\n\n\n<li>A <strong>r\u00e1k kialakul\u00e1s\u00e1nak<\/strong> alacsonyabb kock\u00e1zata is kapcsol\u00f3dik hozz\u00e1.&nbsp;&nbsp;<\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van a <strong>m\u00e1j eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/li>\n\n\n\n<li>Gyullad\u00e1scs\u00f6kkent\u0151 \u00e9s pozit\u00edv hat\u00e1ssal van a b\u0151r min\u0151s\u00e9g\u00e9re.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[55\u201357]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a matcha?<\/h4>\n\n\n\n<p>A <strong>matcha<\/strong> koffeinben gazdag, ez\u00e9rt sokan k\u00e1v\u00e9helyettes\u00edt\u0151k\u00e9nt haszn\u00e1lj\u00e1k. Ugyanakkor olyan <strong>antioxid\u00e1nsokat<\/strong> is tartalmaz, mint a <strong>fenolos vegy\u00fcletek, a rutin \u00e9s a kvercetin. Emellett megfelel\u0151 mennyis\u00e9g\u0171 l-teanint, klorofillt (z\u00f6ld pigment),<\/strong> teakatechineket \u00e9s C-vitamint is tartalmaz.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][58]<\/mark><\/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 matcha \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>Az \u00e9rt\u00e9kek a z\u00f6ld tealevelekb\u0151l k\u00e9sz\u00fclt matcha por mennyis\u00e9g\u00e9n alapulnak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">305 kcal<\/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\">33.8 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\">24.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">29.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk match\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ragacsos-matcha-cupcake-turo-mazzal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ragacsos matcha cupcake t\u00far\u00f3 m\u00e1zzal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-alkoholmentes-frissito-nyari-italok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alkoholmentes friss\u00edt\u0151 ny\u00e1ri italok<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-receptek-chia-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a legjobb chia puding receptek<\/a><\/li>\n\n\n\n<li>hozz\u00e1adhat\u00f3 zabk\u00e1s\u00e1hoz, smoothie-hoz \u00e9s m\u00e1s \u00e9telekhez \u00e9s italokhoz<\/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=\"chlorella\">2. Chlorella<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-chlorella-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chlorella<\/strong><\/a> <em>(Chlorella vulgaris)<\/em> egy mikroszkopikus alga, amely nem a m\u00e9ret\u00e9vel t\u0171nik ki, de j\u00f3t\u00e9kony t\u00e1panyagtartalm\u00e1val b\u00e1rmelyik versenyt\u00e1rs\u00e1t zsebre tudn\u00e1 v\u00e1gni. Vil\u00e1gszerte n\u0151 az \u00e9desvizekben. Leggyakrabban koncentr\u00e1lt <strong>por<\/strong> <strong>vagy <\/strong><a href=\"https:\/\/gymbeam.hu\/bio-chlorella-500-mg-500-tab-gymbeam.html\" class=\"ek-link\"><strong>tabletta for<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/bio-chlorella-500-mg-500-tab-gymbeam.html\" class=\"ek-link\">m<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/bio-chlorella-500-mg-500-tab-gymbeam.html\" class=\"ek-link\"><strong>\u00e1j\u00e1ban<\/strong><\/a> haszn\u00e1lj\u00e1k, mert \u00edgy az <a href=\"https:\/\/gymbeam.hu\/blog\/chlorella-edesvizi-alga-es-hatasai-az-egeszsegre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">el\u0151nyei<\/a> k\u00f6nnyen \u00e9rv\u00e9nyes\u00fclnek.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[59]<\/mark><\/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 chlorella el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozit\u00edv hat\u00e1ssal van az immunrendszerre.<\/strong><\/li>\n\n\n\n<li><strong>Antioxid\u00e1ns tulajdons\u00e1gair\u00f3l<\/strong> ismert.&nbsp;<\/li>\n\n\n\n<li>Cukorbetegekn\u00e9l seg\u00edt a cukorszint stabilan tart\u00e1s\u00e1ban.&nbsp;<\/li>\n\n\n\n<li><strong>Jav\u00edtja a <strong>koleszterinszintet.<\/strong><\/strong><\/li>\n\n\n\n<li>J\u00f3t\u00e9konyan hat <strong>a szem eg\u00e9szs\u00e9g\u00e9re.<\/strong>&nbsp;<\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van <strong>a m\u00e1j eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/li>\n\n\n\n<li>R\u00e9szt vesz <strong>a szervezet term\u00e9szetes m\u00e9regtelen\u00edt\u00e9si folyamat\u00e1ban.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[59\u201360]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a chlorella?<\/h4>\n\n\n\n<p>A Chlorella <strong>magas C-, D-, B2-, B3-, B3-, B12-vitamin- \u00e9s vastartalm\u00e1r\u00f3l<\/strong> ismert. Emellett r\u00e1ad\u00e1sul m\u00e9g klorofillt, <strong>antioxid\u00e1nsokat, feh\u00e9rj\u00e9ket, rostokat \u00e9s omega-3 zs\u00edrsavakat<\/strong> is tartalmaz.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][61]<\/mark><\/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 chlorella \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>Az \u00e9rt\u00e9kek a chlorella por mennyis\u00e9g\u00e9n alapulnak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">343 kcal<\/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\">14 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\">61 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk chlorell\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-zold-zabkasa-chlorellaval-mindossze-4-hozzavalobol\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00f6ld zabk\u00e1sa chlorell\u00e1val mind\u00f6ssze 4 hozz\u00e1val\u00f3b\u00f3l<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-glutenmentes-vegan-zsemle-chlorellaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glut\u00e9nmentes veg\u00e1n zsemle <\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-glutenmentes-vegan-zsemle-chlorellaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">c<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-glutenmentes-vegan-zsemle-chlorellaval\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hlorell\u00e1val<\/a><\/li>\n\n\n\n<li>smoothie<\/li>\n\n\n\n<li>k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e9szt\u00e1khoz is hozz\u00e1adhat\u00f3, ami a t\u00e1panyagok mellett \u00e9rdekes sz\u00ednt is ad<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444.png\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a chlorella?\" class=\"wp-image-522971\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky obsahuje chlorella?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T181852.444-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"spirulina\">3. Spirulina<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-spirulina-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spirulina<\/strong><\/a> <em>(Arthrospira platensis)<\/em> egy az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s vil\u00e1g\u00e1ban egyre n\u00e9pszer\u0171bb alga. <strong>K\u00e9kesz\u00f6ld sz\u00edn\u0171,<\/strong> \u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa vizekben megtal\u00e1lhat\u00f3. De, ha valaki be akarja \u00e9p\u00edteni az \u00e9trendj\u00e9be, a legegyszer\u0171bb megold\u00e1s <a href=\"https:\/\/gymbeam.hu\/bio-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tabletta<\/a> vagy por form\u00e1j\u00e1ban fogyasztani. \u00c9vsz\u00e1zadok \u00f3ta haszn\u00e1lj\u00e1k k\u00fcl\u00f6nb\u00f6z\u0151 betegs\u00e9gek kezel\u00e9s\u00e9re vagy a sportol\u00f3i \u00e1ll\u00f3k\u00e9pess\u00e9g jav\u00edt\u00e1s\u00e1ra. Persze sz\u00e1mos m\u00e1s oka \u00e9s el\u0151nye is van annak, ha rendszeresen be\u00e9p\u00edtj\u00fck az \u00e9trendbe.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[62]<\/mark><\/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 spirulina el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A v\u00e9rszeg\u00e9nys\u00e9g<\/strong> kezel\u00e9s\u00e9re haszn\u00e1lj\u00e1k.<\/li>\n\n\n\n<li>K\u00e9pes<strong> t\u00e1mogatni az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9t.<\/strong><\/li>\n\n\n\n<li><strong>Hat\u00e9kony antioxid\u00e1ns.<\/strong><\/li>\n\n\n\n<li>J\u00f3t\u00e9konyan hat a m\u00e1j eg\u00e9szs\u00e9g\u00e9re, \u00e9s seg\u00edthet cs\u00f6kkenteni a m\u00e1jgyullad\u00e1s kock\u00e1zat\u00e1t.&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Seg\u00edthet a <strong>megfelel\u0151 koleszterinszint fenntart\u00e1s\u00e1ban.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edt<strong> cs\u00f6kkenteni a magas v\u00e9rnyom\u00e1st,<\/strong> akikn\u00e9l fenn\u00e1ll ez a betegs\u00e9g.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Pozit\u00edv hat\u00e1ssal van az oxig\u00e9nfogyaszt\u00e1sra <\/strong>az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportok sor\u00e1n, ami jobb eredm\u00e9nyekhez vezethet.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[63\u201368]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a spirulina?<\/h4>\n\n\n\n<p>A spirulin\u00e1ban magas a <strong>feh\u00e9rje-, B1-, B2-, B3-, B6-, B12-vitamin-,<\/strong> <strong>j\u00f3d-, r\u00e9z- \u00e9s vastartalom, <\/strong>valamint jelent\u0151s mennyis\u00e9gben vannak benne <strong>k\u00fcl\u00f6nb\u00f6z\u0151 antioxid\u00e1nsok <\/strong>(fikocianin \u00e9s zeaxantin) is. Ennek eredm\u00e9nyek\u00e9ppen nem vit\u00e1s, hogy hat\u00e1ssal van az eg\u00e9szs\u00e9gre.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][69\u201370]<\/mark><\/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 spirulina \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>Az \u00e9rt\u00e9kek a spirulina por mennyis\u00e9g\u00e9n alapulnak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">290 kcal<\/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\">23.9 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\">57.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk spirulin\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>zabk\u00e1sa<\/li>\n\n\n\n<li>desszert t\u00e9szt\u00e1k, kr\u00e9mek<\/li>\n\n\n\n<li>italok<\/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=\"green-barley\">4. Z\u00f6ld \u00e1rpa<\/h3>\n\n\n\n<p>Az <a href=\"https:\/\/gymbeam.hu\/zoldarpa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00e1rpa<\/strong><\/a> <em>(Hordeum vulgare)<\/em> alapvet\u0151en a vil\u00e1g egyik legfontosabb gabonaf\u00e9l\u00e9je. Amikor z\u00f6ld\u00e1rp\u00e1r\u00f3l besz\u00e9l\u00fcnk, akkor az \u00e1rpaf\u0171re gondolunk, amely a fiatal n\u00f6v\u00e9ny. Ha szeretn\u00e9d a <a href=\"https:\/\/gymbeam.hu\/blog\/zoldarpa-szuperelelmiszer-es-az-egeszseg-termeszetes-forrasa\/\" class=\"ek-link\"><strong>legt\u00f6bbet kihozni bel\u0151le<\/strong><\/a>, javasoljuk, hogy koncentr\u00e1lt form\u00e1ban, por vagy tabletta form\u00e1j\u00e1ban fogyaszd.<\/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 z\u00f6ld \u00e1rpa el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pozit\u00edv<strong> hat\u00e1ssal lehet a kognit\u00edv funkci\u00f3kra<\/strong>, mivel <strong>nootropikumnak<\/strong> min\u0151s\u00fcl.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/gaba-120-kapsz-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gamma-amino-vajsav (GABA)<\/a> tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en seg\u00edthet <strong>megnyugtatni az elm\u00e9t \u00e9s kellemesebb\u00e9 teheti az alv\u00e1st.&nbsp;<\/strong><\/li>\n\n\n\n<li>T\u00e1mogathatja <strong>az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9t.&nbsp;<\/strong><\/li>\n\n\n\n<li>T\u00e1mogatja <strong>az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9get \u00e9s a j\u00f3 k\u00f6z\u00e9rzetet.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Antioxid\u00e1nsk\u00e9nt <\/strong>m\u0171k\u00f6dik, seg\u00edt megv\u00e9deni a sejteket <strong>az oxidat\u00edv stresszt\u0151l.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[71]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a z\u00f6ld \u00e1rpa?<\/h4>\n\n\n\n<p>A z\u00f6ld \u00e1rpa k\u00fcl\u00f6n\u00f6sen gazdag feh\u00e9rj\u00e9ben, <strong>A-vitaminban, B2-vitaminban, vasban, k\u00e1liumban <\/strong>\u00e9s magn\u00e9ziumban. De tartalmaz m\u00e9g <strong>klorofillt, GABA-t<\/strong> \u00e9s antioxid\u00e1nsokat, p\u00e9ld\u00e1ul <strong>polifenolokat, k\u00f6zt\u00fck flavonoidokat<\/strong> is.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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 z\u00f6ld \u00e1rpa \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>Az \u00e9rt\u00e9kek a z\u00f6ld \u00e1rpa por mennyis\u00e9g\u00e9n alapulnak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">277 kcal<\/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\">19 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\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk z\u00f6ld \u00e1rp\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>zabk\u00e1sa<\/li>\n\n\n\n<li>t\u00e9szta<\/li>\n\n\n\n<li>italok<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz z\u00f6ld \u00e1rp\u00e1b\u00f3l, \u00e9s hogyan \u00e9p\u00edtheted be az \u00e9trendedbe?\" class=\"wp-image-522989\" title=\"Co si ze zelen\u00e9ho je\u010dmene p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/hanna-schwichtenberg-dWGIyfMCzO4-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"buzafu\">5. B\u00fazaf\u0171<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-buzafu-italpor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u00fazaf\u0171<\/strong><\/a> <em>(Triticum aestivum)<\/em> a klorofillek miatt egy sz\u00e9p z\u00f6ld sz\u00edn\u0171 n\u00f6v\u00e9ny. Ez\u00e9rt vannak, akik z\u00f6ld v\u00e9rnek is nevezik. Szerkezet\u00e9t tekintve viszont a szalm\u00e1ra hasonl\u00edt. Sok \u00e9ve fontos n\u00f6v\u00e9ny, k\u00fcl\u00f6n\u00f6sen a holisztikus gy\u00f3gy\u00e1szatban, mivel \u00fagy tartj\u00e1k, hogy <strong>rengeteg j\u00f3 hat\u00e1st gyakorol az eg\u00e9szs\u00e9gre. <\/strong>Azok sz\u00e1m\u00e1ra, akik a legt\u00f6bbet szeretn\u00e9k kihozni bel\u0151le, a legegyszer\u0171bb koncentr\u00e1lt por, tabletta vagy kapszula form\u00e1j\u00e1ban fogyasztani.&nbsp;<\/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 b\u00fazaf\u0171 el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Haszn\u00e1lj\u00e1k a <strong>sz\u00e1j\u00fcregi r\u00e1k gy\u00f3gy\u00edt\u00e1sa<\/strong> sor\u00e1n.<\/li>\n\n\n\n<li>Seg\u00edthet a <strong>fert\u0151z\u00e9sek lek\u00fczd\u00e9s\u00e9ben<\/strong> \u00e9s terjed\u00e9s\u00fck megakad\u00e1lyoz\u00e1s\u00e1ban.<\/li>\n\n\n\n<li>Cs\u00f6kkenti a<strong> 2-es t\u00edpus\u00fa cukorbetegs\u00e9g<\/strong> kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t.&nbsp;<\/li>\n\n\n\n<li>A sz\u00edv- \u00e9s \u00e9rrendszeri probl\u00e9m\u00e1kkal k\u00fczd\u0151 emberek is profit\u00e1lhatnak bel\u0151le.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[72\u201374]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a b\u00fazaf\u0171?<\/h4>\n\n\n\n<p>A b\u00fazaf\u0171 <strong>C- \u00e9s E-vitaminban,<\/strong> a j\u00f3t\u00e9kony hat\u00e1s\u00fa klorofill pigmentben, flavonoidokban \u00e9s m\u00e1s <strong>antioxid\u00e1nsokban gazdag.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][75\u201376]<\/mark><\/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 b\u00fazaf\u0171 \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>Az \u00e9rt\u00e9kek a b\u00fazaf\u0171 por mennyis\u00e9g\u00e9n alapulnak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">248 kcal<\/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\">12.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">18.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">52.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk b\u00fazaf\u0171b\u0151l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smoothie<\/li>\n\n\n\n<li>zabk\u00e1sa<\/li>\n\n\n\n<li>t\u00e9szta<\/li>\n\n\n\n<li>italok<\/li>\n<\/ul>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Diofelek\"><\/span>Di\u00f3f\u00e9l\u00e9k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>di\u00f3f\u00e9l\u00e9k<\/strong><\/a> l\u00e9nyeg\u00e9ben h\u00e9jas term\u00e9sek. \u00cdzben, form\u00e1ban \u00e9s sz\u00ednben k\u00fcl\u00f6nb\u00f6znek csak a gy\u00fcm\u00f6lcs\u00f6kt\u0151l. Nagy el\u0151ny\u00fck, hogy \u00e9desen \u00e9s s\u00f3san is fogyaszthat\u00f3k, \u00edgy k\u00f6nnyed\u00e9n be\u00e9p\u00edthet\u0151k k\u00fcl\u00f6nb\u00f6z\u0151 receptekbe. H\u00e1tr\u00e1ny viszont, hogy a di\u00f3f\u00e9l\u00e9k a<strong> leggyakoribb allerg\u00e9nek<\/strong> k\u00f6z\u00e9 tartoznak, <strong>ez\u00e9rt \u00f3vatoss\u00e1gra int\u00fcnk mindenkit,<\/strong> <strong>aki egy \u00faj fajt\u00e1t pr\u00f3b\u00e1l ki.<\/strong> Mivel azonban <a href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legtaplalobb-diofelek-es-mik-az-egeszsegugyi-elonyei\/\" class=\"ek-link\"><strong>sz\u00e1mos el\u0151ny\u00fck is van<\/strong><\/a>, mindenk\u00e9ppen \u00e9rdemes beiktni \u0151ket az \u00e9trendbe.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[77]<\/mark><\/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\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#mandula\" style=\"border-radius:0px\">Mandula<\/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=\"#walnuts\" style=\"border-radius:0px\">Di\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=\"#kesudio\" style=\"border-radius:0px\">Kesudi\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=\"#egyeb-diofelek\" style=\"border-radius:0px\">Egy\u00e9b di\u00f3f\u00e9l\u00e9k<\/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<h3 class=\"wp-block-heading\" id=\"mandula\">1. Mandula<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/mandula-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mandula<\/strong><\/a> <em>(Amygdalus communis)<\/em> a mandulafa n\u00e9ven ismert gy\u00fcm\u00f6lcsfa magja. T\u00f6bb mint 30 mandulafajta van, ennek megfelel\u0151en a mandul\u00e1k m\u00e9rete \u00e9s \u00edze is m\u00e1s, s\u0151t <a href=\"https:\/\/gymbeam.hu\/blog\/mandula-minden-amit-szukseges-tudni-rola\/\" class=\"ek-link\"><strong>a j\u00f3t\u00e9kony anyagok tartalma<\/strong><\/a> is elt\u00e9r\u0151. V\u00e1laszthatunk \u00e9desebb vagy keser\u0171bb \u00edzvil\u00e1gb\u00f3l. Manaps\u00e1g sokf\u00e9lek\u00e9ppen haszn\u00e1lj\u00e1k fel: <strong>amellett, hogy a di\u00f3f\u00e9l\u00e9k magukban is finomak,<\/strong> <strong>mandulatej vagy <\/strong><a href=\"https:\/\/gymbeam.hu\/mandulaliszt-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>glut\u00e9nmentes mandulaliszt<\/strong><\/a><strong> form\u00e1j\u00e1ban<\/strong> is fogyaszthat\u00f3<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[78\u201380]<\/mark><\/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 mandula el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mind az LDL-, mind<\/strong> az \u00f6sszkoleszterinszintet <strong>cs\u00f6kkentheti<\/strong>.&nbsp;<\/li>\n\n\n\n<li>Lass\u00edtja a sz\u00e9nhidr\u00e1tok felsz\u00edv\u00f3d\u00e1s\u00e1t, \u00edgy enyh\u00edti <strong>a v\u00e9rcukorszint ingadoz\u00e1s\u00e1t.&nbsp;<\/strong><\/li>\n\n\n\n<li>Az antioxid\u00e1nsoknak k\u00f6sz\u00f6nhet\u0151en remek kieg\u00e9sz\u00edt\u0151 az oxidat\u00edv stressz \u00e9s a szabadgy\u00f6k\u00f6k elleni k\u00fczdelemben.<\/li>\n\n\n\n<li><strong>T\u00e1mogatja az olyan kognit\u00edv funkci\u00f3kat,<\/strong> mint a mem\u00f3ria \u00e9s a figyelem.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[81\u201382]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a mandula?<\/h4>\n\n\n\n<p>A <strong>mandula<\/strong> eg\u00e9szs\u00e9ges zs\u00edrokban, p\u00e9ld\u00e1ul egyszeresen tel\u00edtetlen zs\u00edrsavakban, k\u00fcl\u00f6n\u00f6sen olajsavban gazdag. Ugyanakkor <strong>feh\u00e9rj\u00e9t \u00e9s rostot<\/strong> is tartalmaz. A mikrot\u00e1panyagok k\u00f6z\u00fcl \u00e9rdekes ar\u00e1nyban tartalmaz <strong>E-vitamint, folsavat, magn\u00e9ziumot, k\u00e1liumot, kalciumot \u00e9s vasat.<\/strong> <strong>Fitoszterolokat, polifenolokat<\/strong> \u00e9s m\u00e1s biol\u00f3giailag akt\u00edv anyagokat is tartalmaz.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[83\u201384]<\/mark><\/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 mandula \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">597 kcal<\/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\">9.5 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\">21 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk mandul\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csokolades-mandulas-karacsonyi-keksz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csokol\u00e1d\u00e9s-mandul\u00e1s kar\u00e1csonyi keksz<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-makos-sutemeny-dzsemmel-es-mandulaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1kos s\u00fctem\u00e9ny dzsemmel \u00e9s mandul\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-kokuszgolyok-mandulaval-mint-a-raffaello\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9s k\u00f3kuszgoly\u00f3k mandul\u00e1val, mint a raffaello<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-mandulas-kocka-puha-malnakremmel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n mandul\u00e1s kocka puha m\u00e1lnakr\u00e9mmel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-mandulas-keksz-csokidarabokkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n mandul\u00e1s keksz csokidarabk\u00e1kkal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-edes-husveti-kenyer-mezzel-es-mandulaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-edes-husveti-kenyer-mezzel-es-mandulaval\/\" class=\"ek-link\">\u00e9des h\u00fasv\u00e9ti keny\u00e9r m\u00e9zzel \u00e9s mandul\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-cheesecake-muffin-sutotokkel-es-ropogos-mandulaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cheesecake muffin s\u00fct\u0151t\u00f6kkel \u00e9s ropog\u00f3s mandul\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-barackos-sajttorta-ropogos-mandulaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">barackos sajttorta ropog\u00f3s mandul\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-pizza-liszt-nelkul-mozzarellaval-mandulaval-es-joghurttal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyu-pizza-liszt-nelkul-mozzarellaval-mandulaval-es-joghurttal\/\" class=\"ek-link\">k\u00f6nny\u0171 pizza liszt n\u00e9lk\u00fcl, mozzarell\u00e1val, mandul\u00e1val \u00e9s joghurttal<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"740\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a mandula? \" class=\"wp-image-522548\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky mandle obsahuj\u00ed? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1124x740.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-400x263.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-1536x1011.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Snimka-obrazovky-2024-01-25-o-14.31.20-2048x1348.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"walnuts\">2. Di\u00f3<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>di\u00f3<\/strong> <\/a><em>(Juglans<\/em> <em>regia)<\/em> a \u201ekir\u00e1lyi di\u00f3f\u00e1n\u201d terem. Gazdag t\u00f6rt\u00e9nelme eg\u00e9szen a Kr. e. 7000-re ny\u00falik vissza. Az eg\u00e9sz di\u00f3 egy emberi fejre hasonl\u00edt, ez\u00e9rt az \u00f3kori g\u00f6r\u00f6g\u00f6k karyonnak (magyarul: fej) nevezt\u00e9k. Ez a belsej\u00e9ben is t\u00fckr\u00f6z\u0151dik. Amikor felt\u00f6rj\u00fck a h\u00e9j\u00e1t, <strong>h\u00fasos<\/strong> di\u00f3t tal\u00e1lunk benne, amelynek mint\u00e1zata egy <strong>agyhoz<\/strong> <strong>hasonl\u00edt.<\/strong> \u00cdgy m\u00e1r tudjuk is, hogy ennek a szervnek a szuper\u00e9lelmiszere. Az \u00e9lelmiszeriparon k\u00edv\u00fcl a di\u00f3t a kozmetikumokhoz is haszn\u00e1lj\u00e1k term\u00e9szetes szappanok el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[85]<\/mark><\/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 di\u00f3 el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pozit\u00edv <strong>hat\u00e1ssal vannak a sz\u00edv- \u00e9s \u00e9rrendszerre.&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edthet <strong>a norm\u00e1l koleszterinszint fenntart\u00e1s\u00e1ban.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>J\u00f3 hat\u00e1ssal van az agyra \u00e9s az idegrendszerre.<\/strong><\/li>\n\n\n\n<li><strong>Seg\u00edt az \u00e9hs\u00e9g\u00e9rzet szab\u00e1lyoz\u00e1s\u00e1ban<\/strong> \u00e9s n\u00f6veli \u00e9tkez\u00e9s ut\u00e1n a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t.&nbsp;<\/li>\n\n\n\n<li><strong>Gyullad\u00e1scs\u00f6kkent\u0151<\/strong> hat\u00e1s\u00fa.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[86]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a di\u00f3?<\/h4>\n\n\n\n<p>A di\u00f3ban sok eg\u00e9szs\u00e9ges zs\u00edr van, k\u00fcl\u00f6n\u00f6sen magas az ALA (alfa-linol\u00e9nsav), egy fontos omega-3 zs\u00edrsav tartalma. <strong>Polifenolokban, k\u00f6zt\u00fck flavonoidokban, melatoninban \u00e9s E-vitaminban<\/strong> is gazdag.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][87]<\/mark><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">A di\u00f3 \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">686 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk di\u00f3b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kortes-dios-galette\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f6rt\u00e9s-di\u00f3s galette<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-pisztacias-baklava-dioval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">piszt\u00e1ci\u00e1s baklava di\u00f3val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-dios-vaniliakremes-felhold\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3s-van\u00edliakr\u00e9mes f\u00e9lhold<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-marokkoi-keksz-gyumolcsokkel-es-magvakkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">marokk\u00f3i keksz gy\u00fcm\u00f6lcs\u00f6kkel \u00e9s magvakkal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-konnyed-repatorta-dioval-es-vaniliakremmel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f6nnyed r\u00e9patorta di\u00f3val \u00e9s van\u00edliakr\u00e9mmel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karacsonyi-fahejas-kurtoskalacs\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karacsonyi-fahejas-kurtoskalacs\/\" class=\"ek-link\">kar\u00e1csonyi fah\u00e9jas k\u00fcrt\u0151ska<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karacsonyi-fahejas-kurtoskalacs\/\" target=\"_blank\" aria-label=\"l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karacsonyi-fahejas-kurtoskalacs\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karacsonyi-fahejas-kurtoskalacs\/\" class=\"ek-link\">\u00e1cs<\/a><\/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=\"kesudio\">3. Kesudi\u00f3<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/kesudio-natural.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kesudi\u00f3<\/strong> <\/a><em>(Anacardium occidentale)<\/em> Braz\u00edli\u00e1b\u00f3l sz\u00e1rmazik, ez\u00e9rt jobban terem a meleg id\u0151ben. Egy s\u00e1rga gy\u00fcm\u00f6lcsei miatt \u00e9rdekes f\u00e1n n\u0151. Tal\u00e1n <strong>kesudi\u00f3 almak\u00e9nt<\/strong> is ismered. A gy\u00fcm\u00f6lcs v\u00e9g\u00e9n van egy z\u00f6ld h\u00e9j, ebben van a kesudi\u00f3. \u00c9rdekess\u00e9g, hogy nem szabad nyersen fogyasztani. <strong>M\u00e9rgez\u0151 urushiolt<\/strong> tartalmaz, amit a szervezet nem tud feldolgozni, \u00e9s p\u00e9ld\u00e1ul irrit\u00e1lhatja a b\u0151rt is. Ez\u00e9rt miel\u0151tt a kesudi\u00f3 a boltba vagy a t\u00e1ny\u00e9rodra ker\u00fclne, m\u00e9g h\u00e9j\u00e1ban meg kell f\u0151zni, <strong>p\u00e1rolni<\/strong> vagy <strong>p\u00f6rk\u00f6lni.<\/strong> Azt\u00e1n m\u00e1r <a href=\"https:\/\/gymbeam.hu\/blog\/kesudio-minden-amit-tudnunk-kell-rola\/#:~:text=A%20kesudi%C3%B3%20pozit%C3%ADv%20hat%C3%A1ssal%20van,az%20em%C3%A9szt%C5%91szervek%20r%C3%A1kos%20megbeteged%C3%A9seivel%20szemben.\" class=\"ek-link\">rengeteg el\u0151nye van<\/a>a szervezet sz\u00e1m\u00e1ra.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[88\u201389]&nbsp;<\/mark>&nbsp;<\/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 kesudi\u00f3 el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az antioxid\u00e1nsoknak k\u00f6sz\u00f6nhet\u0151en seg\u00edt az oxidat\u00edv<strong> stressz<\/strong> \u00e9s a szabad gy\u00f6k\u00f6k elleni <strong>k\u00fczdelemben.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Hozz\u00e1j\u00e1rul a sz\u00edv \u00e9s az erek v\u00e9delm\u00e9hez.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>J\u00f3t\u00e9konyan hat a csontok eg\u00e9szs\u00e9g\u00e9re.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li><strong><strong>J\u00f3t\u00e9kony hat\u00e1ssal van az immunit\u00e1sra.<\/strong><\/strong><\/li>\n\n\n\n<li>Seg\u00edt<strong> meg\u0151rizni a j\u00f3 l\u00e1t\u00e1st.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[90]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a kesudi\u00f3?<\/h4>\n\n\n\n<p>A kesudi\u00f3 <strong>antioxid\u00e1nsokban<\/strong> gazdag. Ezenk\u00edv\u00fcl <strong>feh\u00e9rje-, vas-, magn\u00e9zium-, szel\u00e9n-, r\u00e9z-, mang\u00e1n-, B6-vitamin- \u00e9s K-vitamin-tartalma<\/strong> is kiemelked\u0151.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][91]<\/mark><\/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 kesudi\u00f3 \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">581 kcal<\/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\">26.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk kesudi\u00f3b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegansky-sajt-kesudiobol\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n sajt kesudi\u00f3b\u00f3l<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-tonhalsalata-kesuval-es-kaloriamentes-szosszal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gyors tonhalsal\u00e1ta, kesudi\u00f3val \u00e9s kal\u00f3riamentes sz\u00f3sszal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-pohar-hazi-kesu-joghurttal\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-pohar-hazi-kesu-joghurttal\/\" class=\"ek-link\">veg\u00e1n poh\u00e1r h\u00e1zi kesu joghurttal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-spagetti-kesumartassal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n spagetti kesu m\u00e1rt\u00e1ssal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tesztasalata-kesudioontettel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e9sztasal\u00e1ta kesudi\u00f3\u00f6ntettel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutes-nelkuli-epres-dios-golyo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u00e9s n\u00e9lk\u00fcli epres-di\u00f3s goly\u00f3<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-proteines-csokolades-kosarkak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csokol\u00e1d\u00e9s kos\u00e1rk\u00e1k<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fahejas-sajttorta\/\" class=\"ek-link\">fah<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fahejas-sajttorta\/\" target=\"_blank\" aria-label=\"\u00e9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-fahejas-sajttorta\/\" class=\"ek-link\">jas sajttorta<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-edesburgonya-tal-tofuval-es-kesu-ontettel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e9desburgonya t\u00e1l tofuval \u00e9s kesu \u00f6ntettel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-malnas-sutemeny-kulonfele-magvakkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u00e1ln\u00e1s s\u00fctem\u00e9ny, k\u00fcl\u00f6nf\u00e9le magvakkal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-granola-dioval-es-quinoaval\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-granola-dioval-es-quinoaval\/\" class=\"ek-link\">ropog\u00f3s granola di\u00f3val \u00e9s quino\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-afonyas-zabszelet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1fony\u00e1s zabszelet<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz a kesudi\u00f3b\u00f3l, \u00e9s hogyan \u00e9p\u00edtheted be az \u00e9trendedbe?\" class=\"wp-image-523006\" title=\"Co si z ke\u0161u o\u0159ech\u016f p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/jenn-kosar-FhXZSP-4ARg-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"egyeb-diofelek\">4. Milyen di\u00f3f\u00e9l\u00e9k sz\u00e1m\u00edtanak szuper\u00e9lelmiszernek?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <a href=\"https:\/\/gymbeam.hu\/nyers-mogyoro.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mogyor\u00f3<\/strong><\/a> <em>(Arachis hypogaea)<\/em> feh\u00e9rjetartalma magas, de eg\u00e9szs\u00e9ges zs\u00edrokban, p\u00e9ld\u00e1ul <strong>olajsavban<\/strong> is gazdag. Ezenk\u00edv\u00fcl kalciumot, magn\u00e9ziumot \u00e9s k\u00e1liumot tartalmaz. Emellett B3-vitamint, folsavat \u00e9s m\u00e1s B-vitaminokat is tartalmaz. A bioakt\u00edv anyagok csoportj\u00e1ban nem szabad megfeledkezni az <strong>antioxid\u00e1nsokr\u00f3l, k\u00f6zt\u00fck a resveratrolr\u00f3l. Cs\u00f6kkentik a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek,<\/strong> valamint a v\u00e9gb\u00e9l- \u00e9s <strong>prosztatar\u00e1k<\/strong> kock\u00e1zat\u00e1t. Gyullad\u00e1scs\u00f6kkent\u0151 tulajdons\u00e1gai is vannak, \u00e9s jobban eltel\u00edt.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/brazil-dio.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>para vagy brazil di\u00f3<\/strong><\/a> <em>(Bertholletia excelsa)<\/em> eg\u00e9szs\u00e9ges zs\u00edrokat, szel\u00e9nt, E-vitamint, folsavat, magn\u00e9ziumot, j\u00f3dot, k\u00e1liumot \u00e9s kalciumot tartalmaz. Antioxid\u00e1ns jellemz\u0151i vannak, gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1s\u00fa, \u00e9s hozz\u00e1j\u00e1rulhat az <strong>eg\u00e9szs\u00e9gesebb pajzsmirigy m\u0171k\u00f6d\u00e9s\u00e9hez.<\/strong><\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/hamozott-pisztacia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>piszt\u00e1cia<\/strong><\/a> <em>(Pistacia vera)<\/em> az eg\u00e9szs\u00e9ges zs\u00edrok \u00e9s feh\u00e9rj\u00e9k mellett esszenci\u00e1lis aminosavakat is tartalmaz. <strong>K\u00e1liumban, magn\u00e9ziumban, E-vitaminban \u00e9s B6-vitaminban<\/strong> is gazdag. Hat\u00e1ssal van a v\u00e9rcukorszint (glik\u00e9mia) stabiliz\u00e1l\u00e1s\u00e1ra, kedvez\u0151en hat a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re, az em\u00e9szt\u00e9sre, \u00e9s azzal is \u00f6sszef\u00fcgg\u00e9sbe hozz\u00e1k, hogy cs\u00f6kkenti a r\u00e1k kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/pekandio-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pek\u00e1ndi\u00f3<\/strong> <\/a><em>(Carya illinoinensis)<\/em> egyszeresen tel\u00edtetlen zs\u00edrsavakat tartalmaz. Mang\u00e1nban, magn\u00e9ziumban, k\u00e1liumban, kalciumban \u00e9s r\u00e9zben is gazdag. J\u00f3t\u00e9kony hat\u00e1ssal van a <strong>kognit\u00edv eg\u00e9szs\u00e9gre, <\/strong>jav\u00edthatja a lipidprofil \u00e9rt\u00e9keket a koleszterinszinttel egy\u00fctt, \u00e9s antioxid\u00e1ns tulajdons\u00e1gokkal is rendelkezik.<\/li>\n\n\n\n<li>A <strong><a href=\"https:\/\/gymbeam.hu\/mogyoro-gymbeam.html\" target=\"_blank\" aria-label=\"t\u00f6r\u00f6kmogyor\u00f3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6r\u00f6kmogyor\u00f3<\/a><\/strong> <em>(Corylus<\/em> <em>avellana)<\/em> az egyszeresen tel\u00edtetlen zs\u00edrsavak mellett kiad\u00f3s mennyis\u00e9g\u0171 E-vitamint, rezet, k\u00e1liumot \u00e9s mang\u00e1nt tartalmaz. J\u00f3 hat\u00e1ssal van a lipidprofilra, ez\u00e1ltal a koleszterinszintre. J\u00f3 hat\u00e1ssal van a sz\u00edv- \u00e9s \u00e9rrendszerre, <strong>antioxid\u00e1nsk\u00e9nt<\/strong> hat, \u00e9s<strong> gyullad\u00e1scs\u00f6kkent\u0151 tulajdons\u00e1gai<\/strong> is kiemelked\u0151ek.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/makadamdio-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>makad\u00e1miadi\u00f3<\/strong><\/a> <em>(Macadamia integrifolia) <\/em>eg\u00e9szs\u00e9ges zs\u00edrokat tartalmaz, \u00e9s a rosttartalma is kiv\u00e1l\u00f3. E-vitamint, B1-vitamint, rezet, magn\u00e9ziumot \u00e9s mang\u00e1nt is tartalmaz. J\u00f3 hat\u00e1ssal van a sz\u00edv- \u00e9s \u00e9rrendszerre \u00e9s az em\u00e9szt\u00e9s eg\u00e9szs\u00e9g\u00e9re. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[92\u2013102]<\/mark><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg\" alt=\"Milyen di\u00f3f\u00e9l\u00e9k sz\u00e1m\u00edtanak m\u00e9g szuper\u00e9lelmiszernek?\" class=\"wp-image-523023\" title=\"Kter\u00e9 dal\u0161\u00ed o\u0159echy pat\u0159\u00ed mezi superpotraviny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/ua_kateryna_kononova_052023_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Magvak\"><\/span>Magvak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\"><strong>magvak<\/strong><\/a> kis m\u00e9ret\u00e9t ellens\u00falyozza <a href=\"https:\/\/gymbeam.hu\/blog\/10-legegeszsegesebb-mag-a-vilagon\/\"><strong>a j\u00f3t\u00e9kony anyagok nagy ar\u00e1nya<\/strong><\/a><strong>.<\/strong> Ennek k\u00f6sz\u00f6nhet\u0151en sz\u00e1mos mikrot\u00e1panyaggal gazdag\u00edthatj\u00e1k az \u00e9trendet. A fenti a magvakon k\u00edv\u00fcl mindenk\u00e9ppen \u00e9rdemes kipr\u00f3b\u00e1lni a t\u00f6k- \u00e9s napraforg\u00f3magot vagy a m\u00e1kot is.<\/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\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#kakaobab\" style=\"border-radius:0px\">Kaka\u00f3bab<\/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=\"#chia-mag\" style=\"border-radius:0px\">Chia mag<\/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=\"#kendermag\" style=\"border-radius:0px\">Kendermag<\/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=\"#flax-seeds\" style=\"border-radius:0px\">Lenmag<\/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=\"#szezammag\" style=\"border-radius:0px\">Szez\u00e1mmag<\/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<h3 class=\"wp-block-heading\" id=\"kakaobab\">1. Kaka\u00f3bab<\/h3>\n\n\n\n<p>Biztosan minden \u00ednyencnek tetszeni fog, hogy a<strong> <\/strong><a href=\"https:\/\/gymbeam.hu\/bio-kakaoreszelek-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kaka\u00f3bab<\/strong><\/a> <em>(Theobroma cacao)<\/em> is szuper\u00e9lelmiszer. De hogyan is fest egy ilyen <a href=\"https:\/\/gymbeam.hu\/bio-kakaobab-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bab<\/a>, miel\u0151tt csokol\u00e1d\u00e9 form\u00e1j\u00e1ban hazavissz\u00fck? A kaka\u00f3fa gy\u00fcm\u00f6lcse gy\u00fcm\u00f6lcsh\u00fasb\u00f3l \u00e9s h\u00e9jb\u00f3l \u00e1ll. Amikor ezt felnyitjuk, kak\u00f3bab nev\u0171 magvakat tal\u00e1lunk benne. <strong>Egy<\/strong> gy\u00fcm\u00f6lcsben <strong>k\u00f6r\u00fclbel\u00fcl 30-50<\/strong> darab van. Ezek ezut\u00e1n ferment\u00e1lni kell \u0151ket, hogy ne legyen keser\u0171 \u00e9s megel\u0151zz\u00fck m\u00e1s folyamatok megindul\u00e1s\u00e1t. Ezut\u00e1n a <a href=\"https:\/\/gymbeam.hu\/bio-kakaopor-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kaka\u00f3t<\/strong><\/a> italok, csokol\u00e1d\u00e9k \u00e9s <strong>egy\u00e9b<\/strong> finoms\u00e1gok k\u00e9sz\u00edt\u00e9s\u00e9re haszn\u00e1lj\u00e1k fel.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[103]<\/mark><\/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 kak\u00f3bab el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pozit\u00edv <strong>hat\u00e1ssal lehet a sz\u00edv \u00e9s a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9re.<\/strong>&nbsp;<\/li>\n\n\n\n<li>Seg\u00edt <strong>stabiliz\u00e1lni a v\u00e9rcukorszintet.&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edt <strong>az oxidat\u00edv stressz elleni k\u00fczdelemben.<\/strong><\/li>\n\n\n\n<li>A pszich\u00e9re is j\u00f3 hat\u00e1ssal van. Cs\u00f6kkenti a stresszt, \u00e9s seg\u00edt a nyugalom \u00e9s a relax\u00e1ci\u00f3 el\u0151id\u00e9z\u00e9s\u00e9ben.<\/li>\n\n\n\n<li>Seg\u00edti <strong>a kognit\u00edv teljes\u00edtm\u00e9nyt,<\/strong> ami megk\u00f6nny\u00edtheti az emberek sz\u00e1m\u00e1ra a gondolkod\u00e1st vagy <strong>az eml\u00e9kez\u00e9st.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[104\u2013107]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a kaka\u00f3bab?<\/h4>\n\n\n\n<p>A kaka\u00f3bab arr\u00f3l ismert, hogy <strong>antioxid\u00e1nsokat,<\/strong> p\u00e9ld\u00e1ul flavonoidokat, k\u00fcl\u00f6n\u00f6sen <strong>katekineket \u00e9s procianidineket<\/strong> tartalmaz. Vannak benne alkaloidok is, els\u0151 sorban teobromin. Foszfort, vasat, k\u00e1liumot, rezet \u00e9s magn\u00e9ziumot is tartalmaz. S\u0151t m\u00e9g <strong>B2-, B3- \u00e9s B6-vitamint<\/strong> is.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][108]<\/mark><\/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 kaka\u00f3bab \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">551 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sz\u00e9nhidr\u00e1t<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk kaka\u00f3babb\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lagy-bananos-brownie-mogyorovajjal-es-kakaoval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00e1gy ban\u00e1nos brownie mogyor\u00f3vajjal \u00e9s kaka\u00f3val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/harom-egeszseges-smoothie-recept-csoki-alma-cekla-spenot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/harom-egeszseges-smoothie-recept-csoki-alma-cekla-spenot\/\" class=\"ek-link\">csokis smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-banankenyer-feherjevel-es-magvajjal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n ban\u00e1nkeny\u00e9r feh\u00e9rj\u00e9vel \u00e9s magvajjal<\/a><\/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=\"chia-mag\">2. Chia mag<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/chia-seeds-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia magot<\/strong><\/a> <em>(Salvia hispanica)<\/em> a Mexik\u00f3ban \u00e9s Guatemal\u00e1ban \u0151shonos spanyol zs\u00e1lya n\u00e9ven ismert n\u00f6v\u00e9nyb\u0151l nyerik. Ezek apr\u00f3 fekete goly\u00f3csk\u00e1k, amelyeket m\u00e1r t\u00f6bb ezer \u00e9ve haszn\u00e1lnak. Az \u0151si azt\u00e9kok igen nagyra tartott\u00e1k. <strong>Komolyabb teljes\u00edtm\u00e9ny,<\/strong> p\u00e9ld\u00e1ul fut\u00e1s el\u0151tt fogyasztott\u00e1k, de fizet\u0151eszk\u00f6zk\u00e9nt is haszn\u00e1lt\u00e1k.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[109]<\/mark><\/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 chia mag el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Omega-3 tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en k\u00e9pes t\u00e1mogatni <strong>a sz\u00edv eg\u00e9szs\u00e9g\u00e9t \u00e9s a sz\u00edv- \u00e9s \u00e9rrendszer m\u0171k\u00f6d\u00e9s\u00e9t.<\/strong><\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van <strong>mind az agy, mind a szem eg\u00e9szs\u00e9g\u00e9re.&nbsp;&nbsp;<\/strong>&nbsp;<\/li>\n\n\n\n<li>El\u0151seg\u00edti <strong>a csontok eg\u00e9szs\u00e9ges mineraliz\u00e1ci\u00f3j\u00e1t.&nbsp;<\/strong>&nbsp;<\/li>\n\n\n\n<li>Seg\u00edt az oxidat\u00edv <strong>stressz<\/strong> \u00e9s a szabadgy\u00f6k\u00f6k <strong>elleni k\u00fczdelemben.<\/strong><\/li>\n\n\n\n<li><strong>J\u00f3 hat\u00e1ssal van a fogy\u00f3k\u00far\u00e1ra is.<\/strong><\/li>\n\n\n\n<li><strong><strong>Pozit\u00edv hat\u00e1ssal van az immunit\u00e1sra.<\/strong><\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [110\u2013112]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a chia mag?<\/h4>\n\n\n\n<p>A<strong> chia mag<\/strong> kiv\u00e1l\u00f3 feh\u00e9rjeforr\u00e1snak sz\u00e1m\u00edt, kedvez\u0151 <strong>aminosavspektrummal,<\/strong> de rostot, eg\u00e9szs\u00e9ges zs\u00edrokat \u00e9s olyan antioxid\u00e1nsokat is tartalmaz, mint a klorog\u00e9nsav, a kvercetin \u00e9s polifenolok. De ne feledkezz\u00fcnk meg <strong>kalcium-, magn\u00e9zium-, k\u00e1lium-, szel\u00e9n-, folsav- \u00e9s E-vitamin<\/strong> tartalm\u00e1r\u00f3l sem.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][113]<\/mark><\/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 chia mag \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">486 kcal<\/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\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">16.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">30.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">34.4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk chia magb\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-turos-chia-puding-gyumolccsel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00far\u00f3s chia puding gy\u00fcm\u00f6lccsel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kokuszos-chia-puding-banannal\/\">k\u00f3kuszos chia puding ban\u00e1nnal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-chia-magos-hazi-eperdzsem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia magos, h\u00e1zi eperdzsem<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-tiramisu-izu-chia-puding\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tiramisu \u00edz\u0171 chia puding<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-gyors-bananos-chia-puding-mandulatejjel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gyors ban\u00e1nos chia puding mandulatejjel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/vegan-feherjes-keksz-chia-magokkal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n feh\u00e9rj\u00e9s keksz chia magokkal<\/a><\/li>\n\n\n\n<li>veg\u00e1n receptekhez a chia g\u00e9l (v\u00edzbe \u00e1ztatott mag) nagyszer\u0171 toj\u00e1sp\u00f3tl\u00f3<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640.png\" alt=\"Mit k\u00e9sz\u00edthet\u00fcnk chia magb\u00f3l \u00e9s hogyan \u00e9p\u00edts\u00fck be az \u00e9trend\u00fcnkbe?\" class=\"wp-image-523040\" title=\"Co si z chia sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183123.640-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kendermag\">3. Kendermag<\/h3>\n\n\n\n<p>Ahogy a neve is sugallja, a <a href=\"https:\/\/gymbeam.hu\/bio-kendermag-hantolt-vanavita.html\"><strong>kendermag<\/strong><\/a> <em>(Cannabis sativa)<\/em> a kender n\u00f6v\u00e9nyb\u0151l sz\u00e1rmazik. <strong>Azonban szinte egy\u00e1ltal\u00e1n nem tartalmaz pszichotr\u00f3p anyagokat,<\/strong> \u00edgy nem kell agg\u00f3dni az ilyen jelleg\u0171 hat\u00e1sa miatt. Ez\u00e9rt nyugodt lelkiismerettel be\u00e9p\u00edtheted az \u00e9trendbe, \u00e9s \u00e9lvezheted a n\u00f6v\u00e9ny el\u0151nyeit.<\/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 kendermag el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A magas koleszterinszinttel k\u00fczd\u0151 embereknek <strong>seg\u00edthet a koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben.&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edt<strong> gondoskodni a sz\u00edv- \u00e9s \u00e9rrendszerr\u0151l.&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edthet <strong>enyh\u00edteni az ekc\u00e9ma okozta b\u0151rsz\u00e1razs\u00e1got vagy viszket\u00e9st.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[114\u2013115]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a kendermag?<\/h4>\n\n\n\n<p>B\u00e1r j\u00f3 volna, ha a kendermag is <a href=\"https:\/\/gymbeam.hu\/cbd\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">CBD kannabidiol<\/a> forr\u00e1s lenne, annak rengeteg j\u00f3 hat\u00e1s\u00e1val egy\u00fctt, sajnos ez nincs \u00edgy. Ez\u00e9rt be kell \u00e9rned a <strong>flavonoidokkal, proantocianidinnel, fenolsavval, aminosavakkal, eg\u00e9szs\u00e9ges zs\u00edrokkal \u00e9s K-vitaminnal.<\/strong> De van m\u00e9g benne foszfor, k\u00e1lium, magn\u00e9zium, kalcium, cink, vas, valamint az A-, D- \u00e9s E-vitamin is. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][116]<\/mark><\/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 kendermag \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">553 kcal<\/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\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">31.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">48.8 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><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk kendermagb\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-muffin-kendermaggal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muffin kendermaggal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-magos-krekerek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ropog\u00f3s magos kr\u00e9kerek<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/karacsonyi-fitness-recept-kokuszos-cookies-kenderfeherjevel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00f3kuszos s\u00fctik kenderfeh\u00e9rj\u00e9vel<\/a><\/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=\"flax-seeds\">4. Lenmag<\/h3>\n\n\n\n<p>A <strong><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><\/strong><em> (Linum usitatissimum)<\/em> egy k\u00e9ts\u00e9gtelen\u00fcl eg\u00e9szs\u00e9ges \u00e9s hasznos mag. Latin neve azt jelenti, hogy \u201enagyon hasznos\u201d. A civiliz\u00e1ci\u00f3 kezdete \u00f3ta vil\u00e1gszerte termesztik. Els\u0151sorban ruh\u00e1zat \u00e9s pap\u00edr\u00e1ru gy\u00e1rt\u00e1s\u00e1hoz, <a href=\"https:\/\/gymbeam.hu\/bio-lenmagolaj-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>m\u00edg a lenmagolajat<\/strong><\/a> \u00e9s a magokat els\u0151sorban \u00e1llati takarm\u00e1nyk\u00e9nt haszn\u00e1lt\u00e1k. Csak id\u0151vel der\u00fclt ki, hogy mennyire hasznos.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[117]<\/mark><\/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 el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edthet a <strong>v\u00e9rcukorszint cs\u00f6kkent\u00e9s\u00e9ben.&nbsp;<\/strong><\/li>\n\n\n\n<li>Cs\u00f6kkenti a <strong>mellr\u00e1k kialakul\u00e1s\u00e1nak<\/strong> kock\u00e1zat\u00e1t.&nbsp;<\/li>\n\n\n\n<li><strong>Pozit\u00edv hat\u00e1ssal van az em\u00e9szt\u00e9sre.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>T\u00e1mogatja a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9t.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[118]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a lenmag?<\/h4>\n\n\n\n<p>A j\u00f3t\u00e9kony omega-3 zs\u00edrsavak \u00e9s rostok mellett <strong>a lenmag r\u00e9zben, foszforban, magn\u00e9ziumban, mang\u00e1nban, B1- \u00e9s B6-vitaminban<\/strong> is gazdag. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][119]<\/mark><\/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 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">534 kcal<\/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\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">27 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk lenmagb\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-magos-krekerek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ropog\u00f3s magos kr\u00e9kerek<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-kenyer-tele-rosttal-es-feherjevel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ropog\u00f3s keny\u00e9r, tele rosttal \u00e9s feh\u00e9rj\u00e9vel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/5-fantasztikus-csokolades-brownies-receptje-sportolok-szamara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brownie s\u00fct\u00e9s n\u00e9lk\u00fcl<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-oszi-almas-pite-pekandios-morzsaval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0151szi alm\u00e1s pite pek\u00e1ndi\u00f3s morzs\u00e1val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-sutotokos-pekandios-kuglof\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u00fct\u0151t\u00f6k\u00f6s-pek\u00e1ndi\u00f3s kugl\u00f3f<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-lagy-repatorta-magas-feherjetartalommal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l\u00e1gy r\u00e9patorta magas feh\u00e9rjetartalommal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karfiolos-es-brokkolis-tocsni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-karfiolos-es-brokkolis-tocsni\/\" class=\"ek-link\">karfiolos \u00e9s brokkolis t\u00f3csni<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/5-fitt-turos-desszert-amit-imadni-fogsz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sajttorta a robotg\u00e9pb\u0151l<\/a><\/li>\n\n\n\n<li>a chia magokhoz hasonl\u00f3an k\u00e9pes helyettes\u00edteni a toj\u00e1st a t\u00e9szt\u00e1kban<\/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=\"szezammag\">5. Szez\u00e1mmag<\/h3>\n\n\n\n<p>A <strong>szez\u00e1mmag<\/strong> <em>(Sesamum indicum)<\/em> egy feh\u00e9r harang alak\u00fa vir\u00e1g\u00fa n\u00f6v\u00e9nyb\u0151l, az indiai szez\u00e1mb\u00f3l sz\u00e1rmazik. A mag t\u00f6bbf\u00e9le sz\u00edn\u0171 is lehet, leggyakrabban <strong>feh\u00e9r, fekete, barna <\/strong>vagy v\u00f6r\u00f6s szez\u00e1mmagot tal\u00e1lunk. Az \u00edz pedig fajt\u00e1nk\u00e9nt v\u00e1ltoz\u00f3. A k\u00ednai gy\u00f3gy\u00e1szatban m\u00e1r \u00e9vek \u00f3ta haszn\u00e1lj\u00e1k j\u00f3t\u00e9kony hat\u00e1sa miatt. Ma m\u00e1r a magot leggyakrabban egyb\u0151l az \u00e9telekre sz\u00f3rj\u00e1k, de szez\u00e1molajat vagy <a href=\"https:\/\/gymbeam.hu\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tahini paszt\u00e1t<\/strong><\/a> is tal\u00e1lunk, ami a mag finomra \u0151rl\u00e9s\u00e9vel k\u00e9sz\u00fcl.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[120\u2013121]<\/mark><\/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 szez\u00e1mmag el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Antioxid\u00e1ns tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en <strong>seg\u00edt a szabadgy\u00f6k\u00f6k elleni k\u00fczdelemben.<\/strong><\/li>\n\n\n\n<li><strong>J\u00f3 hat\u00e1ssal van az em\u00e9szt\u00e9sre.<\/strong><\/li>\n\n\n\n<li><strong>Seg\u00edthet a koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben.<\/strong><\/li>\n\n\n\n<li>Magn\u00e9ziumtartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en <strong>seg\u00edthet a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9ben.&nbsp;<\/strong><\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van <strong>a csontok eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/li>\n\n\n\n<li>T\u00e1mogathatja <strong>a pajzsmirigy eg\u00e9szs\u00e9g\u00e9t.<\/strong><\/li>\n\n\n\n<li><strong>Gyullad\u00e1scs\u00f6kkent\u0151<\/strong> <strong>hat\u00e1sa is lehet.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[122\u2013124][236]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a szez\u00e1mmag?<\/h4>\n\n\n\n<p>A szez\u00e1mmag <strong>vasban, r\u00e9zben, magn\u00e9ziumban, foszforban \u00e9s B1-, B3- \u00e9s B6-vitaminban <\/strong>gazdag. Ezenk\u00edv\u00fcl antioxid\u00e1nsokat is tartalmaz. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]&nbsp;<\/mark>&nbsp;<\/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 szez\u00e1mmag \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">573 kcal<\/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\">Feh\u00e9rje<\/td><td class=\"has-text-align-center\" data-align=\"center\">17.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">49.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk szez\u00e1mmagb\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-falafel-hazilag-keszitett-humusszal\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-falafel-hazilag-keszitett-humusszal\/\" class=\"ek-link\">falafel h\u00e1zilag k\u00e9sz\u00edtett humusszal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-3-felekepp\/\" class=\"ek-link\">csicseribors\u00f3 hummusz 3-f\u00e9<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-3-felekepp\/\" target=\"_blank\" aria-label=\"l (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-3-felekepp\/\" class=\"ek-link\">ek\u00e9pp<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-azsiai-szosszal-nyakon-ontott-brokkolis-szejtan-falatkak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00e1zsiai sz\u00f3sszal nyakon \u00f6nt\u00f6tt, brokkolis szejt\u00e1n falatk\u00e1k<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-feherjes-granolaszelet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9s granolaszelet<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-stir-fry-tofuval-es-zoldsegekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n stir-fry tofuval \u00e9s z\u00f6lds\u00e9gekkel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-ropogos-kenyer-tele-rosttal-es-feherjevel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ropog\u00f3s keny\u00e9r, tele rosttal \u00e9s feh\u00e9rj\u00e9vel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-soba-teszta-tofuval-es-zoldsegekkel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soba t\u00e9szta tofuval \u00e9s z\u00f6lds\u00e9gekkel<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459.png\" alt=\"Mit k\u00e9sz\u00edthetsz szez\u00e1mmagb\u00f3l, \u00e9s hogyan \u00e9p\u00edtheted be az \u00e9trendedbe?\" class=\"wp-image-523056\" title=\"Co si ze sezamov\u00fdch sem\u00ednek p\u0159ipravit a jak je zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T183526.459-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gyokerek\"><\/span>Gy\u00f6kerek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00c9vezredek \u00f3ta haszn\u00e1lj\u00e1k a j\u00f3t\u00e9kony hat\u00e1s\u00fa gy\u00f6kereket. N\u00e9pszer\u0171s\u00e9g\u00fck azonban napjainkban folyamatosan n\u00f6vekszik. Ann\u00e1l is ink\u00e1bb, mert sokf\u00e9le form\u00e1ban fogyaszthatjuk \u0151ket. A <strong>koncentr\u00e1lt por form\u00e1nak<\/strong> k\u00f6sz\u00f6nhet\u0151en egyed\u00fcl\u00e1ll\u00f3 lehet\u0151s\u00e9get biztos\u00edtanak az \u00e9trend sz\u00ednes\u00edt\u00e9s\u00e9re.&nbsp;<\/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\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#kurkuma\" style=\"border-radius:0px\">Kurkuma<\/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=\"#gyomber\" style=\"border-radius:0px\">Gy\u00f6mb\u00e9r<\/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=\"#ashwagandha\" style=\"border-radius:0px\">Ashwagandha<\/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=\"#maca\" style=\"border-radius:0px\">Maca<\/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<h3 class=\"wp-block-heading\" id=\"kurkuma\">1. Kurkuma<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-kurkuma-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kurkum\u00e1t<\/strong><\/a> <em>(Curcuma longa)<\/em> vil\u00e1gszerte \u00e9vezredek \u00f3ta haszn\u00e1lj\u00e1k, p\u00e9ld\u00e1ul a hindu \u00e9s buddhista vall\u00e1si szertart\u00e1sok fontos elemek\u00e9nt. R\u00e1ad\u00e1sul a szerzeteseknek tilos volt feh\u00e9r ruh\u00e1t viselni\u00fck, ez\u00e9rt a ruh\u00e1jukat kurkum\u00e1val festett\u00e9k. Mivel k\u00f6nnyen hozz\u00e1f\u00e9het\u0151,<strong> indiai s\u00e1fr\u00e1nynak<\/strong> is nevezik. A s\u00e1fr\u00e1ny valaha dr\u00e1ga volt \u00e9s <strong>nehezen el\u00e9rhet\u0151,<\/strong> \u00edgy a kurkum\u00e1t s\u00e1fr\u00e1nyhelyettes\u00edt\u0151k\u00e9nt haszn\u00e1lt\u00e1k. Manaps\u00e1g egyre n\u00e9pszer\u0171bb, \u00edgy nem ritka p\u00e9ld\u00e1ul a k\u00e1v\u00e9z\u00f3kban a <strong>kurkum\u00e1s latte.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[125]<\/mark><\/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 kurkuma el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en seg\u00edthet enyh\u00edteni az<strong> \u00edz\u00fcleti gyullad\u00e1sokat.&nbsp;<\/strong><\/li>\n\n\n\n<li>Bizonyos m\u00e9rt\u00e9kben <strong>cs\u00f6kkentheti a szorong\u00e1s \u00e9s a depresszi\u00f3 t\u00fcneteit.<\/strong><\/li>\n\n\n\n<li>It is associated with a lower likelihood of developing<strong>&nbsp;neurodegenerative diseases<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>Sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kezel\u00e9s\u00e9t t\u00e1mogat\u00f3 kieg\u00e9sz\u00edt\u0151k\u00e9nt alkalmazz\u00e1k.<\/strong><\/li>\n\n\n\n<li><strong>Pozit\u00edv hat\u00e1ssal van az agy eg\u00e9szs\u00e9g\u00e9re.<\/strong>&nbsp;<\/li>\n\n\n\n<li>A<strong> r\u00e1k kialakul\u00e1s\u00e1nak<\/strong> alacsonyabb kock\u00e1zat\u00e1val van \u00f6sszef\u00fcgg\u00e9sben. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[126\u2013129]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a kurkuma?<\/h4>\n\n\n\n<p>A <strong>kurkuma<\/strong> magas antioxid\u00e1ns-tartalm\u00e1r\u00f3l, p\u00e9ld\u00e1ul a polifenolokr\u00f3l is ismert. A legh\u00edresebb a kurkumin, ennek k\u00f6sz\u00f6nheti sz\u00e1mos j\u00f3 tulajdons\u00e1g\u00e1t. \u00c9s<strong> C-vitaminban, B6-vitaminban, mang\u00e1nban, vasban <\/strong>\u00e9s <strong>k\u00e1liumban<\/strong> sincs hi\u00e1ny.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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 kurkuma \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>A megadott \u00e9rt\u00e9kek 100 g por alak\u00fa kurkum\u00e1ra vonatkoznak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">395 kcal<\/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\">53.6 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\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk kurkum\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kurkumas-kokusztejes-csirke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kurkumas-kokusztejes-csirke\/\" class=\"ek-link\">kurkum\u00e1s-k\u00f3kusztejes csirke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-indiai-vajas-csirke\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-indiai-vajas-csirke\/\" class=\"ek-link\">indiai vajas csirke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-aromas-indiai-curry-tepett-csirkehussal\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arom\u00e1s indiai curry t\u00e9pett csirkeh\u00fassal<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborso-hummusz-3-felekepp\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3 hummusz 3-f\u00e9lek\u00e9pp<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-kremes-lencseleves\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kr\u00e9mes lencseleves<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-vegan-curry-tofuval-es-csicseriborsoval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n curry tofuval \u00e9s csicseribors\u00f3val<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborsos-curry-leves-kokusztejjel-es-quinoaval\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-csicseriborsos-curry-leves-kokusztejjel-es-quinoaval\/\" class=\"ek-link\">csicseribors\u00f3s curry leves k\u00f3kusztejjel \u00e9s quino\u00e1val<\/a><\/li>\n\n\n\n<li>fogyaszd gy\u00f6mb\u00e9res shottal, hogy m\u00e9g t\u00f6bb j\u00f3 hat\u00e1s\u00fa anyagot kapj<\/li>\n\n\n\n<li>kurkuma latte<\/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=\"gyomber\">2. Gy\u00f6mb\u00e9r<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/bio-gyomber-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gy\u00f6mb\u00e9r<\/strong><\/a> <em>(Zingiber officinale)<\/em> egy <a href=\"http:\/\/gymbeam.hu\/blog\/hogyan-javithatja-a-gyomber-egeszsegunket-es-segithet-a-fogyasban\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sz\u00e1mos el\u0151nnyel<\/strong><\/a> rendelkez\u0151 \u00e9lelmiszer, amel els\u0151sorban Jap\u00e1nban sz\u00e1m\u00edt hagyom\u00e1nyos \u00e9telnek. Ott els\u0151sorban a fog\u00e1sok k\u00f6z\u00f6tt haszn\u00e1lj\u00e1k, hogy megtiszt\u00edts\u00e1k az \u00edzlel\u0151bimb\u00f3kat \u00e9s \u00e9rezz\u00e9k az \u00faj \u00edzeket. Leggyakrabban tea form\u00e1j\u00e1ban fogyasztjuk, amikor szeretn\u00e9nk felmelegedni, vagy ha betegek vagyunk. \u00c9lelmiszerek \u00edzes\u00edt\u00e9s\u00e9re is haszn\u00e1lj\u00e1k. A gy\u00f6k\u00e9rb\u0151l nyert olajat is<strong> haszn\u00e1lj\u00e1k parf\u00fcm\u00f6k \u00f6sszetev\u0151jek\u00e9nt.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[130]<\/mark><\/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 gy\u00f6mb\u00e9r el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edthet <strong>cs\u00f6kkenteni az \u00edz\u00fcleti porckop\u00e1shoz kapcsol\u00f3d\u00f3 f\u00e1jdalmat.&nbsp;<\/strong><\/li>\n\n\n\n<li>K\u00e9pes <strong>cs\u00f6kkenteni a v\u00e9rnyom\u00e1st.&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edthet <strong>enyh\u00edteni <\/strong>a menstru\u00e1ci\u00f3s <strong>f\u00e1jdalmat.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Gyullad\u00e1scs\u00f6kkent\u0151 tulajdons\u00e1gokkal rendelkezik.<\/strong><\/li>\n\n\n\n<li>Hasznos lehet <strong>fogy\u00f3k\u00fara alatt.&nbsp;<\/strong><\/li>\n\n\n\n<li>Seg\u00edt <strong>cs\u00f6kkenteni a h\u00e1nyingert, terhess\u00e9g<\/strong> vagy kemoter\u00e1pia alatt is.&nbsp;<\/li>\n\n\n\n<li><strong><strong>T\u00e1mogatja az immunit\u00e1st.<\/strong><\/strong><\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van a <strong>sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/li>\n\n\n\n<li>Seg\u00edt <strong>az oxidat\u00edv stressz elleni k\u00fczdelemben.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[131\u2013139]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a gy\u00f6mb\u00e9r?<\/h4>\n\n\n\n<p>A gy\u00f6mb\u00e9r <strong>antioxid\u00e1nsokban, k\u00fcl\u00f6n\u00f6sen gingerolban<\/strong> gazdag. Ezenk\u00edv\u00fcl <strong>B6-vitamint, vasat, k\u00e1liumot, C-vitamint, magn\u00e9ziumot, foszfort, cinket, folsavat \u00e9s B3-vitamint<\/strong> is tartalmaz. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/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 gy\u00f6mb\u00e9r \u00e1tlagos 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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">81 kcal<\/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\">15.8 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\">1.82 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.75 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk gy\u00f6mb\u00e9rb\u0151l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-pad-thai-csirkevel-es-gyomberrel\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pad Thai csirk\u00e9vel \u00e9s gy\u00f6mb\u00e9rrel<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/10-egeszseges-es-nepszeru-smoothie-recept\/\" class=\"ek-link\"><\/a><a href=\"https:\/\/gymbeam.hu\/blog\/10-egeszseges-es-nepszeru-smoothie-recept\/\" class=\"ek-link\">smoothie<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mennyei-izekkel-es-feherjevel-teli-ramen\/\" class=\"ek-link\">mennyei \u00edzekkel \u00e9s feh\u00e9rj\u00e9vel teli r<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mennyei-izekkel-es-feherjevel-teli-ramen\/\" target=\"_blank\" aria-label=\"a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-mennyei-izekkel-es-feherjevel-teli-ramen\/\" class=\"ek-link\">men<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-teriyaki-csirke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Teriyaki csirke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-indiai-vajas-csirke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indiai vajas csirke<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/blog\/fitness-recept-szaftos-csirkemell-narancsszoszban\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">szaftos csirkemell narancssz\u00f3szban<\/a><\/li>\n\n\n\n<li>\u0151szi s\u00fctem\u00e9nyek<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/ginger-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shotok<\/a><\/li>\n\n\n\n<li>gy\u00f6mb\u00e9r tea<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg\" alt=\"Mit k\u00e9sz\u00edthetsz gy\u00f6mb\u00e9rrel, \u00e9s hogyan \u00e9p\u00edtheted be az \u00e9trendedbe?\n\" class=\"wp-image-523072\" title=\"Co si ze z\u00e1zvoru p\u0159ipravit a jak ho zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/predajna_jul-18.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ashwagandha\">3. Ashwagandha<\/h3>\n\n\n\n<p>Az<strong> <\/strong><a href=\"https:\/\/gymbeam.hu\/bio-ashwagandha-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ashwagandha<\/strong><\/a> <em>(Withania somnifera)<\/em> egy az Ayurved\u00e1ban \u00e9s a k\u00ednai orvosl\u00e1sban m\u00e1r \u00e9vezredek \u00f3ta haszn\u00e1lt gy\u00f3gyn\u00f6v\u00e9ny. <strong>Indiai ginzeng vagy indiai t\u00e9li cseresznye<\/strong> n\u00e9ven is hallhatt\u00e1l m\u00e1r r\u00f3la. Ez egy f\u0151k\u00e9nt Indi\u00e1ban \u00e9s \u00c9szak-Afrik\u00e1ban termesztett s\u00e1rga vir\u00e1g\u00fa kis cserje. &#8220;<a href=\"https:\/\/gymbeam.hu\/blog\/adaptogenek-termeszetes-eredetu-anyagok-amelyek-segitenek-a-stresszkezelesben\/\" class=\"ek-link\"><strong>Adaptog\u00e9nnek<\/strong><\/a>&#8221; tekintik sz\u00e1mos <a href=\"https:\/\/gymbeam.hu\/blog\/ashwagandha-gyogynoveny-mely-csodakat-rejteget\/\" class=\"ek-link\"><strong>el\u0151nnyel<\/strong><\/a>, ez\u00e9rt vil\u00e1gszerte egyre n\u00e9pszer\u0171bb.<\/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\">Az ashwagandha el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edthet<strong> jobban kezelni a stresszes helyzeteket.<\/strong><\/li>\n\n\n\n<li>Seg\u00edt<strong> a szorong\u00e1s jobb kezel\u00e9s\u00e9ben.<\/strong><\/li>\n\n\n\n<li><strong>Pozit\u00edv hat\u00e1ssal van a kognit\u00edv funkci\u00f3kra.<\/strong> <strong>Jav\u00edthatja a mem\u00f3ri\u00e1t, a koncentr\u00e1ci\u00f3t, a pszichol\u00f3giai j\u00f3 k\u00f6z\u00e9rzetet \u00e9s az alv\u00e1st.<\/strong><\/li>\n\n\n\n<li>Pozit\u00edv hat\u00e1ssal lehet a tesztoszteronszintre \u00e9s <strong>a f\u00e9rfiak \u00e9s n\u0151k \u00e1ltal\u00e1nos term\u00e9kenys\u00e9g\u00e9re egyar\u00e1nt.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>T\u00e1mogatja az immunit\u00e1st.<\/strong><\/li>\n\n\n\n<li>Jav\u00edtja a <strong>sz\u00edv- \u00e9s \u00e9rrendszeri teljes\u00edtm\u00e9nyt \u00e9s a regener\u00e1ci\u00f3t<\/strong> az eg\u00e9szs\u00e9ges sportol\u00f3kn\u00e1l.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[140\u2013144]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz az ashwagandha?<\/h4>\n\n\n\n<p>Az <a href=\"https:\/\/gymbeam.hu\/ashwagandha-ksm-66r-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a> f\u0151 hat\u00f3anyagai, amelyeknek k\u00f6sz\u00f6nhet\u0151en ez a n\u00f6v\u00e9ny oly sok j\u00f3t\u00e9kony hat\u00e1ssal rendelkezik, az <strong>alkaloidok<\/strong> (izopelletierin, anaferin, kuseohygrin, anahygrin stb.), a <strong>szaponinok \u00e9s a szteroid laktonok<\/strong> (withanolidok, withaferinek). A withanolidok az er\u0151s adaptog\u00e9n els\u0151dleges biol\u00f3giailag akt\u00edv anyagai.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[145]<\/mark><\/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\">Az ashwagandha \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>A megadott \u00e9rt\u00e9kek 100 g por alak\u00fa ashwagandh\u00e1ra vonatkoznak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">350 kcal<\/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\">80 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\">4.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk ashwagandh\u00e1b\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>por form\u00e1ban adhat\u00f3 smoothiehoz, zabk\u00e1s\u00e1khoz \u00e9s desszertekhez.<\/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=\"maca\">4. Maca<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/maca-120-kaps-gymbeam.html\" class=\"ek-link\"><strong>maca<\/strong><\/a> <em>(Lepidium meyenii)<\/em>, m\u00e1s n\u00e9ven<strong> perui ginzeng<\/strong> vagy <a href=\"https:\/\/gymbeam.hu\/bio-maca-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>perui maca<\/strong><\/a> az Andokban \u0151shonos n\u00f6v\u00e9ny, amely csak nagyon magasan n\u0151. K\u00fcl\u00f6nb\u00f6z\u0151 sz\u00edn\u0171 lehet &#8211; a s\u00e1rg\u00e1t\u00f3l a pirosig, a lil\u00e1t\u00f3l a feket\u00e9ig.&nbsp; nyersen, por, tabletta vagy kapszula form\u00e1j\u00e1ban fogyasztva tudod<a href=\"https:\/\/gymbeam.hu\/blog\/maca-szuperelelmiszer-es-csoda-perubol\/\" class=\"ek-link\"> a legt\u00f6bbet kihozni bel\u0151le.<\/a> Az <strong>adaptog\u00e9nek<\/strong> k\u00f6z\u00e9 tartozik, \u00edgy tagadhatatlanul pozit\u00edv hat\u00e1ssal van a szervezetre.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[146]<\/mark><\/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 maca el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozit\u00edv hat\u00e1ssal van a libid\u00f3ra,<\/strong> \u00e9s a kutat\u00e1sok szerint seg\u00edts\u00e9get ny\u00fajthat mereved\u00e9si zavarok eset\u00e9n. Ez\u00e9rt is <strong>alkalmazhat\u00f3 a szexu\u00e1lis \u00e9let jav\u00edt\u00e1s\u00e1ra.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Jav\u00edthatja a sperma min\u0151s\u00e9g\u00e9t, mennyis\u00e9g\u00e9t \u00e9s mozg\u00e9konys\u00e1g\u00e1t.<\/strong>&nbsp;<\/li>\n\n\n\n<li><strong><strong>T\u00e1mogatja az \u00e1ll\u00f3k\u00e9pess\u00e9gi teljes\u00edtm\u00e9nyt.<\/strong><\/strong><\/li>\n\n\n\n<li><strong>K\u00e9pes cs\u00f6kkenteni a depresszi\u00f3 t\u00fcneteit a menopauza korabeli n\u0151kn\u00e9l.<\/strong><\/li>\n\n\n\n<li><strong>Magas v\u00e9rnyom\u00e1s eset\u00e9n cs\u00f6kkentheti a v\u00e9rnyom\u00e1st.<\/strong><\/li>\n\n\n\n<li>Seg\u00edt <strong>a szabadgy\u00f6k\u00f6k \u00e9s az oxidat\u00edv stressz elleni k\u00fczdelemben.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[147\u2013152]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a maca?<\/h4>\n\n\n\n<p>A maca rengeteg hasznos esszenci\u00e1lis aminosavat tartalmaz. Van benne b\u0151ven rost, vas, j\u00f3d, k\u00e1lium, r\u00e9z, mang\u00e1n, <strong>C-, B2-, B3- \u00e9s B6-vitamin<\/strong> is. De fontos megeml\u00edteni a polifenolokat, a makainokat (a mac\u00e1ra jellemz\u0151 tel\u00edtetlen zs\u00edrsavak), az alkaloidokat (pl. makamidok), a gl\u00fckozinol\u00e1tokat, a fitoszterolokat \u00e9s a tanninokat is.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2][153\u2013154][237\u2013240]<\/mark><\/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 maca \u00e1tlagos t\u00e1panyagtartalma<\/h4>\n\n\n\n<p>A megadott \u00e9rt\u00e9kek 100 g maca porra vonatkoznak.<\/p>\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\"><center>T\u00e1p\u00e9rt\u00e9kek<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energia<\/td><td class=\"has-text-align-center\" data-align=\"center\">320 kcal<\/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\">72 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\">11.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zs\u00edr<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rost<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Mit k\u00e9sz\u00edthet\u00fcnk macab\u00f3l \u00e9s hogyan \u00e9p\u00edthetj\u00fck be az \u00e9trendbe?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>por form\u00e1ban adhat\u00f3 smoothiehoz, zabk\u00e1s\u00e1khoz \u00e9s desszertekhez.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945.png\" alt=\"Mit k\u00e9sz\u00edthetsz a mac\u00e1b\u00f3l, \u00e9s hogyan \u00e9p\u00edtheted be az \u00e9trendedbe?\" class=\"wp-image-523089\" title=\"Co si z macy p\u0159ipravit a jak ji zakomponovat do j\u00eddeln\u00ed\u010dku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/Navrh-bez-nazvu-2024-01-17T184502.945-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gombak\"><\/span>Gomb\u00e1k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e1r a gomb\u00e1k gyakran el\u0151fordulnak az \u00e9trendben, egyes gomb\u00e1k<strong> nem felt\u00e9tlen\u00fcl \u00e1llnak rendelkez\u00e9sre nyers form\u00e1ban. <\/strong>Ez\u00e9rt kapszula vagy tabletta form\u00e1j\u00e1ban is fogyaszthat\u00f3 ez a kieg\u00e9sz\u00edt\u0151. Kifejezetten ez\u00e9rt sem t\u00fcntetj\u00fck fel a t\u00e1p\u00e9rt\u00e9keket ebben a kateg\u00f3ri\u00e1ban. De term\u00e9szetesen nem maradsz le<a href=\"https:\/\/gymbeam.hu\/blog\/milyen-hatasai-vannak-a-pecsetviaszgombanak-a-kesoi-laskagombanak-es-a-tobbi-gyogygombanak\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> az el\u0151nyeikre vonatkoz\u00f3 inform\u00e1ci\u00f3kt\u00f3l<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ebben a r\u00e9szben ezekr\u0151l a szuper\u00e9lelmiszerekr\u0151l tudhatsz meg t\u00f6bbet:<\/strong><\/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=\"#cordyceps\" style=\"border-radius:0px\">Cordyceps<\/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=\"#reishi\" style=\"border-radius:0px\">Reishi<\/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=\"#chaga\" style=\"border-radius:0px\">Chaga<\/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=\"#sungomba\" style=\"border-radius:0px\">S\u00fcngomba<\/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=\"#shiitake\" style=\"border-radius:0px\">Shiitake<\/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=\"#maitake\" style=\"border-radius:0px\">&nbsp;Maitake<\/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=\"#kesoi-laskagomba\" style=\"border-radius:0px\">K\u00e9s\u0151i laskagomba<\/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=\"#egyeb-gombak\" style=\"border-radius:0px\">Egy\u00e9b gomb\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<h3 class=\"wp-block-heading\" id=\"cordyceps\">1. Cordyceps&nbsp;<\/h3>\n\n\n\n<p>A <strong><a href=\"https:\/\/gymbeam.hu\/cordyceps-gymbeam.html\" target=\"_blank\" aria-label=\"cordyceps (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cordyceps<\/a><\/strong> <em>(Ophiocordyceps sinensis)<\/em> alias k\u00ednai herny\u00f3t kor\u00e1bban kincsk\u00e9nt tartott\u00e1k sz\u00e1mon. Ahogy a neve is mutatja, alakja <strong>hasonl\u00edt a herny\u00f3ra,<\/strong> \u00e9s tudjuk r\u00f3la, hogy rovarl\u00e1rv\u00e1k parazit\u00e1ja. B\u00e1r t\u00f6bb mint 400 fajta Cordyceps gomba l\u00e9tezik, a kutat\u00e1sok els\u0151sorban a <em>Cordyceps sinensis \u00e9s a Cordyceps militaris<\/em> gomb\u00e1l eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1saira \u00f6sszpontos\u00edtottak, mert ezeket fogyasztj\u00e1k a leggyakrabban.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [155\u2013156]<\/mark><\/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 cordyceps el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cordycepin-tartalma miatt <strong>gyullad\u00e1scs\u00f6kkent\u0151 \u00e9s f\u00e1jdalomcsillap\u00edt\u00f3 hat\u00e1s\u00fa lehet.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pozit\u00edv <strong>hat\u00e1ssal van a teljes\u00edtm\u00e9nyre \u00e9s a j\u00f3 fizikai k\u00f6z\u00e9rzetre.&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>T\u00e1mogat\u00f3 hat\u00e1s\u00fa <strong>kieg\u00e9sz\u00edt\u0151k\u00e9nt alkalmazz\u00e1k a r\u00e1k kezel\u00e9s\u00e9ben.<\/strong><\/li>\n\n\n\n<li>Seg\u00edthet <strong>cs\u00f6kkenteni az oxidat\u00edv stresszt.<\/strong><\/li>\n\n\n\n<li>Az <strong>\u00f6reged\u00e9s jeleinek lass\u00edt\u00e1sa<\/strong> \u00e9rdek\u00e9ben <strong>az anti-aging kezel\u00e9s r\u00e9szek\u00e9nt <\/strong>haszn\u00e1lj\u00e1k.<\/li>\n\n\n\n<li>J\u00f3 hat\u00e1ssal van <strong>a sz\u00edv eg\u00e9szs\u00e9g\u00e9re.<\/strong><\/li>\n\n\n\n<li>Pozit\u00edv <strong>hat\u00e1ssal van az immunit\u00e1sr<\/strong>a.<strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[157\u2013161]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a cordyceps?<\/h4>\n\n\n\n<p>A cordyceps arr\u00f3l ismert, hogy <strong>nukleozidokat, poliszacharidokat, szterolokat,<\/strong> <strong>feh\u00e9rj\u00e9ket, aminosavakat \u00e9s polipeptideket<\/strong> tartalmaz. M\u00e1s bioakt\u00edv anyagok is vannak benne: kordicepin, ergoszterin, mannit \u00e9s adenozin. Ennek k\u00f6sz\u00f6nhet\u0151en sz\u00e1mos pozit\u00edv hat\u00e1ssal van az emberi szervezetre.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[162]<\/mark><\/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=\"reishi\">2. Reishi&nbsp;<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/reishi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>reishi<\/strong><\/a><em> (Ganoderma lucidum)<\/em> egy \u00c1zsi\u00e1ban \u0151shonos gomba, amelyet <strong>pecs\u00e9tviaszgomba <\/strong>n\u00e9ven is ismerhetsz. Ez egy s\u00f6t\u00e9t, f\u00e1s szerkezet\u0171, f\u00e9nyes fel\u00fclet\u0171 gomba. A k\u00ednai nyelvben a neve a spiritu\u00e1lis er\u0151vel, a halhatatlans\u00e1ggal, a sikerrel, a j\u00f3l\u00e9ttel \u00e9s a hossz\u00fa \u00e9lettartammal kapcsolatos. Kor\u00e1bban ezt a gomb\u00e1t neh\u00e9z volt megtal\u00e1lni, de ma m\u00e1r \u00e1ltal\u00e1ban <strong>por vagy tabletta form\u00e1j\u00e1ban<\/strong> kaphat\u00f3.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[163\u2013165]<\/mark><\/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 reishi el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edthet <strong>stabiliz\u00e1lni a v\u00e9rcukorszintet<\/strong> (glik\u00e9mi\u00e1t).&nbsp;<\/li>\n\n\n\n<li><strong>T\u00e1mogatja a szervezet v\u00e9dekez\u0151k\u00e9pess\u00e9g\u00e9t.<\/strong><\/li>\n\n\n\n<li>Tanulm\u00e1nyok emlegetik a kemoter\u00e1pi\u00e1t megel\u0151z\u0151 vagy <strong>tumoricid <\/strong>(tumor puszt\u00edt\u00f3) k\u00e9pess\u00e9geit is.<\/li>\n\n\n\n<li><strong>Seg\u00edthet a neuraszt\u00e9nia (ideggyenges\u00e9g) t\u00fcneteinek cs\u00f6kkent\u00e9s\u00e9ben.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[166\u2013169]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a reishi?<\/h4>\n\n\n\n<p>A reishi arr\u00f3l ismert, hogy olyan <strong>bioakt\u00edv anyagokat tartalmaz, mint a terpenoidok, szteroidok, fenolok \u00e9s nukleotidok.<\/strong> Tov\u00e1bbi nagy el\u0151nye a feh\u00e9rjetartalma, bele\u00e9rtve az esszenci\u00e1lis aminosavakat, a lizint \u00e9s a leucint. A reishi f\u0151, fiziol\u00f3giailag akt\u00edv \u00f6sszetev\u0151i a poliszacharidok, a peptidoglik\u00e1nok \u00e9s a triterp\u00e9nek. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[170\u2013173]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a Reishi?\" class=\"wp-image-523106\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky reishi obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/IMG_9965-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"chaga\">3. Chaga<\/h3>\n\n\n\n<p>A <strong><a href=\"https:\/\/gymbeam.hu\/chaga-gomba-kivonat.html\" target=\"_blank\" aria-label=\"chaga (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chaga<\/a><\/strong> gomba <em>(Inonotus obliquus)<\/em> m\u00e1s n\u00e9ven is ismert. Ez egy a ny\u00edrf\u00e1kon term\u0151 fapuszt\u00edt\u00f3 gomba, amely, \u00e9s egy kupac f\u00f6ldh\u00f6z hasonl\u00edt. Ett\u0151l azonban a narancss\u00e1rga r\u00e9sze k\u00fcl\u00f6nb\u00f6zteti meg. A chaga a fa k\u00e9rge alatt \u00e9l, amely emiatt fokozatosan lehullik. \u00c9szak-Eur\u00f3p\u00e1ban, Oroszorsz\u00e1gban vagy \u00c1zsi\u00e1ban tal\u00e1lhat\u00f3. A legegyszer\u0171bb \u00fagy kiakn\u00e1zni az el\u0151nyeit, ha koncentr\u00e1lt kieg\u00e9sz\u00edt\u0151ket, p\u00e9ld\u00e1ul porform\u00e1t haszn\u00e1lsz.<\/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 chaga&nbsp;el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A &#8220;rossz&#8221; koleszterin <\/strong>alacsonyabb<strong> \u00e9rt\u00e9keivel <\/strong>van<strong> \u00f6sszef\u00fcgg\u00e9sben.<\/strong><\/li>\n\n\n\n<li>A vizsg\u00e1latok sor\u00e1n <strong>a r\u00e1kos sejtek vagy daganatok<\/strong> n\u00f6veked\u00e9s\u00e9nek lassul\u00e1s\u00e1t figyelt\u00e9k meg.<\/li>\n\n\n\n<li><strong>Gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1sai<\/strong> <strong>vannak<\/strong>.<\/li>\n\n\n\n<li>Pozit\u00edv <strong>hat\u00e1ssal van az immunrendszerre.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[174\u2013176]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a chaga?<\/h4>\n\n\n\n<p>A Chaga gomba polifenolokat, triterpenoidokat \u00e9s poliszacharidokat tartalmaz. De <strong>j\u00f3 ar\u00e1nyban tartalmaz<\/strong> antioxid\u00e1nsokat is, amelyek pozit\u00edv hat\u00e1ssal vannak a szervezetre.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[177]<\/mark><\/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=\"sungomba\">4. S\u00fcngomba<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/sungomba-oroszlansoreny-gomba-kivonat-gymbeam.html\" class=\"ek-link\"><strong><em>hericium erinaceu<\/em><\/strong><\/a><strong><em><a href=\"https:\/\/gymbeam.hu\/sungomba-oroszlansoreny-gomba-kivonat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s<\/a><\/em><\/strong> egy oroszl\u00e1ns\u00f6r\u00e9ny n\u00e9ven is ismert<em> ehet\u0151<\/em> gomba. <strong>Feh\u00e9r sz\u00edn\u0171,<\/strong> \u00e9s sok l\u00f3g\u00f3 sz\u00e1la van. Az \u00e9szaki \u00e9ghajlat\u00fa t\u0171level\u0171 erd\u0151kben, p\u00e9ld\u00e1ul Kanad\u00e1ban, Oroszorsz\u00e1gban \u00e9s \u00c9szak-Eur\u00f3p\u00e1ban n\u0151. Manaps\u00e1g els\u0151sorban<strong> nootr\u00f3p tulajdons\u00e1gai<\/strong> miatt n\u00e9pszer\u0171.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[178\u2013180]<\/mark><\/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 s\u00fcngomba el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozit\u00edv hat\u00e1ssal lehet az olyan kognit\u00edv funkci\u00f3kra,<\/strong> mint a mem\u00f3ria vagy a figyelem, s\u0151t <a href=\"https:\/\/gymbeam.hu\/blog\/nootropikumok-az-agyi-es-a-memoria-funkciok-javitasara-amelyeket-ismerned-kell\/\"><strong>nootropikumnak<\/strong><\/a> is tartj\u00e1k.<\/li>\n\n\n\n<li><strong>Pozit\u00edv hat\u00e1ssal van a pszich\u00e9re.<\/strong> Menopauza korabeli n\u0151kn\u00e9l seg\u00edt <strong>cs\u00f6kkenteni a depresszi\u00f3 \u00e9s a szorong\u00e1s t\u00fcneteit.<\/strong><\/li>\n\n\n\n<li>Tanulm\u00e1nyok \u00edrnak a leuk\u00e9mia kezel\u00e9s\u00e9ben kieg\u00e9sz\u00edt\u0151 <strong>ter\u00e1piak\u00e9nt <\/strong>val\u00f3 alkalmaz\u00e1s\u00e1r\u00f3l is.<\/li>\n\n\n\n<li>Pozit\u00edv hat\u00e1ssal lehet <strong>a sz\u00edv eg\u00e9szs\u00e9g\u00e9re, szab\u00e1lyozhatja a cukorszintet, t\u00e1mogatja <\/strong>az em\u00e9szt\u0151rendszert \u00e9s <strong>a sebgy\u00f3gyul\u00e1st<\/strong>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[181\u2013188]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a s\u00fcngomba?<\/h4>\n\n\n\n<p>A s\u00fcngomba<strong> b\u00e9ta-gl\u00fck\u00e1n poliszacharid<\/strong> tartalm\u00e1r\u00f3l ismert. Tal\u00e1lhat\u00f3k benne egy\u00e9b j\u00f3t\u00e9kony anyagok, p\u00e9ld\u00e1ul erinacinok \u00e9s&nbsp; hericenonok, amelyek<strong> idegsejteket v\u00e9d\u0151 hat\u00e1s\u00faak. <\/strong>Az oroszl\u00e1ns\u00f6r\u00e9ny antioxid\u00e1nsok sz\u00e9les sk\u00e1l\u00e1j\u00e1val is b\u00fcszk\u00e9lkedhet.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[189\u2013190]<\/mark><\/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=\"shiitake\">5. Shiitake<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/shiitake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>shiitake<\/strong><\/a> <em>(Lentinula edodes)<\/em> vil\u00e1gszerte az egyik legn\u00e9pszer\u0171bb gomba, amely rendszeresen megtal\u00e1lhat\u00f3 sok ember \u00e9trendj\u00e9ben. Lentinula <strong>gombak\u00e9nt<\/strong> is ismerheted, de az \u00e9let elix\u00edrjek\u00e9nt is emlegetik. Barna kalapja van, jellemz\u0151en 5-10 cm \u00e1tm\u00e9r\u0151j\u0171. Fel\u00fclet\u00e9n azonban vil\u00e1gosabb, szab\u00e1lytalanabb r\u00e9szek is megjelenhetnek. A shiitake egy igaz\u00e1n <strong>h\u00fasos \u00e9s jellegzetes \u00edz\u0171 gomba,<\/strong> ami miatt \u00e9vsz\u00e1zadok \u00f3ta az \u00e1zsiai \u00e9trend r\u00e9sze.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[191]<\/mark><\/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 shiitake el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pozit\u00edv hat\u00e1ssal lehet a koleszterinszintre<\/strong>.<\/li>\n\n\n\n<li><strong>T\u00e1mogathatja az immunit\u00e1s megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9t.<\/strong><\/li>\n\n\n\n<li>A vizsg\u00e1latok <strong>r\u00e1kellenes tulajdons\u00e1gokat<\/strong> is kimutattak.<\/li>\n\n\n\n<li><strong>Er\u0151s\u00edtheti az immunrendszert.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[192\u2013195]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a shiitake?<\/h4>\n\n\n\n<p>A shiitake <strong>rosttartalma magas.<\/strong> A hat\u00f3anyagok k\u00f6z\u00f6tt meg kell eml\u00edteni a terpenoidokat, szterolokat \u00e9s lipideket, amelyek rengeteg pozit\u00edv hat\u00e1ssal rendelkeznek. A mennyis\u00e9g a termeszt\u00e9s, a t\u00e1rol\u00e1s \u00e9s az el\u0151k\u00e9sz\u00edt\u00e9s id\u0151tartam\u00e1t\u00f3l f\u00fcgg. Ugyanakkor <strong>magas a vitamin- \u00e9s \u00e1sv\u00e1nyianyag tartalma <\/strong>is. P\u00e9ld\u00e1ul a B5-, B2-, B3-, B6- \u00e9s B9-vitaminokat tartalmaz De van benne r\u00e9z, szel\u00e9n, magn\u00e9zium \u00e9s cink is. \u00c9s term\u00e9szetesen a bioakt\u00edv anyagok, mint a szterolok, eritadenin \u00e9s hasonl\u00f3k sem hi\u00e1nyoznak bel\u0151le.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [196\u2013198]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a shiitake?\" class=\"wp-image-523122\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky shiitake obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/yuval-zukerman-gYGnlltOlx0-unsplash-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"maitake\">6. Maitake<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/maitake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>maitake<\/strong><\/a> <em>(Grifola frondosa)<\/em> egy polip\u00f3rusos gomba, amelyet ty\u00fakszemgomba n\u00e9ven, vagy t\u00e1ncosgombak\u00e9nt is ismerhet\u00fcnk. Ez a n\u00e9v \u00e1ll\u00edt\u00f3lag akkor keletkezett, amikor buddhista ap\u00e1c\u00e1k \u00e9lelmet kerestek, \u00e9s v\u00e9letlen\u00fcl felfedezt\u00e9k ezt a gomb\u00e1t. Mivel igazi csemeg\u00e9nek sz\u00e1m\u00edtott, t\u00e1nccal \u00fcnnepelt\u00e9k a sikert. Term\u00e9se egy nagy f\u00fcrtnek l\u00e1tszik, a f\u00e1k tusk\u00f3in lehet l\u00e1tni.<strong> Adaptog\u00e9nnek tartj\u00e1k,<\/strong> ez\u00e9rt az emberek szerte a vil\u00e1gon szeretik beilleszteni az \u00e9trendj\u00fckbe.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[199\u2013201]<\/mark><\/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 maitake&nbsp;el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A szervezet stresszel \u00e9s egy\u00e9b k\u00fcls\u0151 hat\u00e1sokkal szembeni ellen\u00e1ll\u00f3 k\u00e9pess\u00e9g\u00e9nek <strong>n\u00f6vel\u00e9s\u00e9re szolg\u00e1l.<\/strong><\/li>\n\n\n\n<li>Tanulm\u00e1nyok azt mutatj\u00e1k, hogy <strong>t\u00e1mogat\u00f3 kieg\u00e9sz\u00edt\u0151<\/strong> <strong>a r\u00e1kkezel\u00e9sben,<\/strong> mivel seg\u00edthet cs\u00f6kkenteni a r\u00e1kos sejtek kialakul\u00e1s\u00e1t.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [202\u2013204]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a maitake?<\/h4>\n\n\n\n<p>A f\u0151 bioakt\u00edv anyagok <strong>a b\u00e9ta-gl\u00fck\u00e1nok.<\/strong> Vannak azonban k\u00fcl\u00f6nb\u00f6z\u0151 poliszacharid t\u00f6red\u00e9kek is. Term\u00e9szetesen kiad\u00f3s mennyis\u00e9gben vannak benne aminosavak is. A maitake emellett magas B3-vitamin-tartalommal b\u00fcszk\u00e9lkedhet. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[205\u2013206]<\/mark><\/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=\"kesoi-laskagomba\">7. K\u00e9s\u0151i laskagomba<\/h3>\n\n\n\n<p>A <strong><a href=\"https:\/\/gymbeam.hu\/kesoi-laskagomba-gymbeam.html\" target=\"_blank\" aria-label=\"k\u00e9s\u0151i laskagomba (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">k\u00e9s\u0151i laskagomba<\/a><\/strong><em> (Pleurotus ostreatus)<\/em> egy n\u00e9pszer\u0171, k\u00f6nnyen hozz\u00e1f\u00e9rhet\u0151 gomba. A feh\u00e9r vagy vil\u00e1gosbarna sz\u00edn\u0171, t\u00f6lcs\u00e9r alak\u00fa, k\u00f6r\u00fclbel\u00fcl 5-25 cm \u00e1tm\u00e9r\u0151j\u0171 term\u00e9s\u00e9r\u0151l ismerhet\u0151 fel. Egy m\u00e1sik jellegzetes tulajdons\u00e1ga a r\u00f6vid sz\u00e1r, illetve, hogy csoportban n\u0151. Finom \u00edze \u00e9s b\u00e1rsonyos \u00e1llaga miatt nagyon n\u00e9pszer\u0171 a konyh\u00e1ban. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[207]<\/mark><\/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 k\u00e9s\u0151i laskagomba el\u0151nyei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Seg\u00edt a szervezetnek megbirk\u00f3zni az oxidat\u00edv stresszel.<\/li>\n\n\n\n<li>Seg\u00edthet cs\u00f6kkenteni a v\u00e9r &#8220;rossz&#8221; koleszterinszintj\u00e9t.<\/li>\n\n\n\n<li>A cukorbetegek v\u00e9rnyom\u00e1s- \u00e9s v\u00e9rcukorszintj\u00e9nek jav\u00edt\u00e1s\u00e1ban is seg\u00edthet.<\/li>\n\n\n\n<li><strong>T\u00e1mogatja az immunit\u00e1st.<\/strong><\/li>\n\n\n\n<li>Seg\u00edt <strong>a f\u00e1radts\u00e1g \u00e9s a kimer\u00fclts\u00e9g cs\u00f6kkent\u00e9s\u00e9ben.<\/strong><\/li>\n\n\n\n<li>Hozz\u00e1j\u00e1rul a sejtek oxidat\u00edv stresszel szembeni v\u00e9delm\u00e9hez.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[208\u2013213]<\/mark><\/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\">Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a k\u00e9s\u0151i laskagomba?<\/h4>\n\n\n\n<p>Sz\u00e1mos bioakt\u00edv anyagot tartalmaz, p\u00e9ld\u00e1ul poliszacharidokat, peptideket, feh\u00e9rj\u00e9ket, terpenoidokat, zs\u00edrsav\u00e9sztereket \u00e9s polifenolokat. Ezenk\u00edv\u00fcl a B3- \u00e9s B2-vitaminok kiv\u00e1l\u00f3 forr\u00e1sa. <strong>Fontos antioxid\u00e1nsokat<\/strong> is tal\u00e1lsz benne.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"674\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg\" alt=\"Milyen j\u00f3t\u00e9kony anyagokat tartalmaz a k\u00e9s\u0151i laskagomba?\" class=\"wp-image-523138\" title=\"Kter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky hl\u00edva \u00fast\u0159i\u010dn\u00e1 obsahuje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1124x674.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-400x240.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-1536x922.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/dennis-scherdt-afvdKrcS09M-unsplash-2048x1229.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"egyeb-gombak\">Milyen gomb\u00e1k sz\u00e1m\u00edtanak m\u00e9g szuper\u00e9lemiszernek?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A<strong> lepketapl\u00f3, pulykafarok gomba <em>(Trametes versicolor)<\/em><\/strong> leucint, izoleucint, metionint, tirozint, glutamint \u00e9s aszparagint tartalmaz. S\u0151t m\u00e9g B3-vitamint (niacin) \u00e9s zs\u00edrsavakat is. A mellr\u00e1k megel\u0151z\u00e9s\u00e9nek keret\u00e9ben <strong>t\u00e1mogatja az immunit\u00e1st,<\/strong> de prebiotikum is.<\/li>\n\n\n\n<li><strong>A feh\u00e9r gomba vagy h\u00f3gomba <em>(Tremella fuciformis)<\/em><\/strong> poliszacharidokkal, feh\u00e9rj\u00e9kkel, rostokkal, vitaminokkal, antioxid\u00e1nsokkal \u00e9s \u00e1sv\u00e1nyi anyagokkal b\u00fcszk\u00e9lkedhet. &nbsp;Seg\u00edt<strong> cs\u00f6kkenteni az oxidat\u00edv stresszt,<\/strong> idegv\u00e9d\u0151 funkci\u00f3val rendelkezik, \u00e9s kieg\u00e9sz\u00edt\u0151k\u00e9nt m\u0171k\u00f6dik a r\u00e1k ellen k\u00fczd\u0151 emberek sz\u00e1m\u00e1ra. Ezenk\u00edv\u00fcl <strong>hossz\u00fa \u00e9let\u0171 gombak\u00e9nt<\/strong> is emlegetik.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[214\u2013226]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Milyen_szuperelelmiszerek_vannak_meg\"><\/span>Milyen szuper\u00e9lelmiszerek vannak m\u00e9g?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <a href=\"https:\/\/gymbeam.hu\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>psyllium<\/strong><\/a> az oldhat\u00f3 rostok k\u00f6z\u00e9 tartozik, de tulajdons\u00e1gai r\u00e9szben hasonl\u00edtanak az oldhatatlan rostok\u00e9hoz. <a href=\"https:\/\/gymbeam.hu\/blog\/psyllium-jotekony-rost-nemcsak-a-megfelelo-emesztesre\/\" class=\"ek-link\"><strong>Pozit\u00edv hat\u00e1ssal van az em\u00e9szt\u00e9sre<\/strong><\/a>, seg\u00edt cs\u00f6kkenteni a koleszterinszintet, hat\u00e1ssal van a v\u00e9rcukorszintre, ami seg\u00edthet a cukorbetegeknek, \u00e9s nem utols\u00f3sorban <strong>nagyszer\u0171 a fogy\u00f3k\u00fara sor\u00e1n.<\/strong> Seg\u00edt fenntartani a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [227\u2013230]<\/mark><\/li>\n\n\n\n<li>A <strong><a href=\"https:\/\/gymbeam.hu\/bio-guarana-por-gymbeam.html\" class=\"ek-link\">g<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/bio-guarana-por-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>uarana<\/strong><\/a> arr\u00f3l ismert, hogy t\u00f6bb koffeint tartalmaz, mint a k\u00e1v\u00e9bab. Ezenk\u00edv\u00fcl katechineket \u00e9s procianidint is tartalmaz. Els\u0151sorban <strong>stimul\u00e1l\u00f3 hat\u00e1sa<\/strong> miatt n\u00e9pszer\u0171. Azonban az immunrendszer \u00e9s az em\u00e9szt\u00e9sr\u0151l is gondoskodik. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[232] [213]<\/mark><\/li>\n\n\n\n<li>A <strong>ferment\u00e1lt tejterm\u00e9kek olyan tejterm\u00e9kek,<\/strong> amelyek erjeszt\u00e9sen mentek kereszt\u00fcl, amelynek sor\u00e1n a <strong>lakt\u00f3z<\/strong> felhasad, \u00edgy a k\u00e9szterm\u00e9k em\u00e9szthet\u0151bb\u00e9 v\u00e1lik. R\u00e1ad\u00e1sul nagyobb sz\u00e1m\u00fa eg\u00e9szs\u00e9ges bakt\u00e9riumot tartalmaznak, amit <strong>az eg\u00e9sz em\u00e9szt\u0151rendszer<\/strong> \u00e9rt\u00e9kel.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[233]<\/mark><\/li>\n\n\n\n<li>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/fekete-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>quinoa<\/strong><\/a><strong> egy glut\u00e9nmentes \u00e1lgabona,<\/strong> amely vasat, magn\u00e9ziumot, k\u00e1liumot, cinket, rezet \u00e9s szel\u00e9nt tartalmaz. B1-, B2-, B6- \u00e9s B9-vitamint is tartalmaz. Nagyszer\u0171 feh\u00e9rjeforr\u00e1s. Fogy\u00f3k\u00fara alatt is seg\u00edthet, de a v\u00e9rcukor- \u00e9s koleszterinszint fenntart\u00e1s\u00e1ra, valamint <strong>az em\u00e9szt\u00e9sre is j\u00f3t\u00e9konyan hat.<\/strong> Ezenk\u00edv\u00fcl seg\u00edt az oxidat\u00edv stressz elleni k\u00fczdelemben. A quino\u00e1r\u00f3l sz\u00f3l\u00f3 <a href=\"https:\/\/gymbeam.hu\/blog\/quinoa-feherjeben-rostban-es-vitaminokban-gazdag-glutenmentes-gabona-es-szuperelelmiszer\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>k\u00fcl\u00f6n cikk\u00fcnkb\u0151l t\u00f6bbet <\/strong><\/a><strong>is megtudhatsz.<\/strong><\/li>\n\n\n\n<li>A<strong> hajdina<\/strong> k\u00e1liumot, foszfort, magn\u00e9ziumot, kalciumot \u00e9s vasat tartalmaz. B2-, B3-, folsav-, K- \u00e9s B6-vitaminban sem szenved hi\u00e1nyt. <strong>T\u00e1mogatja a sz\u00edv eg\u00e9szs\u00e9g\u00e9t \u00e9s az em\u00e9szt\u00e9st.<\/strong><\/li>\n\n\n\n<li>Az <strong>amar\u00e1nt<\/strong> vasat, magn\u00e9ziumot, rezet, B6-vitamint \u00e9s folsavat tartalmaz. Seg\u00edthet a koleszterinszint cs\u00f6kkent\u00e9s\u00e9ben, \u00e9s <strong>hat\u00e1ssal van a sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9gre.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[234]<\/mark><\/li>\n\n\n\n<li>A<strong> <\/strong><a href=\"https:\/\/gymbeam.hu\/mez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>m\u00e9z<\/strong><\/a> vitaminokat, \u00e1sv\u00e1nyi anyagokat, fenolokat, szerves vegy\u00fcleteket, karotinoidokat, enzimeket \u00e9s egy\u00e9b bioakt\u00edv anyagokat tartalmaz. Hasznos lehet sebgy\u00f3gy\u00edt\u00e1s<strong> kezel\u00e9seko,<\/strong> \u00e9s k\u00e9pes enyh\u00edteni a gyomorfek\u00e9ly vagy em\u00e9szt\u00e9si zavarok t\u00fcneteit is. <strong>Torokf\u00e1j\u00e1sra \u00e9s k\u00f6h\u00f6g\u00e9sre is haszn\u00e1lj\u00e1k.<\/strong> Az \u00faj-z\u00e9landi manuka m\u00e9z remek v\u00e1laszt\u00e1s.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[231]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bb\u00e1, l\u00e9tezik sz\u00e1mos m\u00e1s olyan \u00e9lelmiszer is, amelynek <strong>magas a j\u00f3t\u00e9kony anyagtartalma,<\/strong> \u00e9s <strong>szuper\u00e9lelmiszernek<\/strong> tekinthet\u0151. Ez term\u00e9szetesen azt jelenti, hogy nem kell kiz\u00e1r\u00f3lag a mi list\u00e1nkhoz ragaszkodni. Igyekezz teh\u00e1t v\u00e1ltozatos \u00e9trendet tartani, hogy a legt\u00f6bbet hozhasd ki az egyes \u00e9lelmiszerekb\u0151l \u00e9s azok j\u00f3t\u00e9kony hat\u00e1s\u00fa anyagaib\u00f3l.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg\" alt=\"Milyen m\u00e1s szuper\u00e9lelmiszerek vannak m\u00e9g?\" class=\"wp-image-523154\" title=\"Jak\u00e9 dal\u0161\u00ed superpotraviny zn\u00e1me?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/01\/cz_kamila_pavlickova_012023_02-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_lehet_tobb_szuperelelmiszert_beilleszteni_az_etrendbe\"><\/span>Hogyan lehet t\u00f6bb szuper\u00e9lelmiszert beilleszteni az \u00e9trendbe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A teljes \u00e9rt\u00e9k\u0171 \u00e9lelmiszereknek, p\u00e9ld\u00e1ul a gy\u00fcm\u00f6lcs\u00f6knek \u00e9s a z\u00f6lds\u00e9geknek minden <strong>\u00e9tkez\u00e9s r\u00e9sz\u00e9t kellene k\u00e9pezni\u00fck.<\/strong> Nem csak sal\u00e1t\u00e1kba lehet \u0151ket beletenni, sok p\u00e9ld\u00e1ul <strong>desszertek t\u00e9szt\u00e1j\u00e1ba<\/strong> is felt\u0171n\u00e9s n\u00e9lk\u00fcl becsemp\u00e9szhet\u0151.&nbsp;<\/li>\n\n\n\n<li>Gomb\u00e1b\u00f3l p\u00e9ld\u00e1ul remek leveseket, m\u00e1rt\u00e1sokat \u00e9s k\u00f6reteket lehet k\u00e9sz\u00edteni. Ha nem szereted az \u00edz\u00e9t, <strong>tabletta, kapszula vagy por form\u00e1ban<\/strong> akkor is \u00e9lvezheted az el\u0151nyeit.&nbsp;<\/li>\n\n\n\n<li>A di\u00f3f\u00e9l\u00e9k is olyan \u00e9lelmiszerek, amelyek sok \u00e9telhez j\u00f3l passzolnak, \u00e9s ropog\u00f3sabb\u00e1 teszik. <strong>Magukban is alkalmasak r\u00e1gcs\u00e1lnival\u00f3k\u00e9nt.<\/strong><\/li>\n\n\n\n<li>Az olyan gy\u00f6kerek, mint a gy\u00f6mb\u00e9r vagy a maca, rengeteg form\u00e1ban kaphat\u00f3k. Hozz\u00e1adhat\u00f3k <strong>m\u00e1rt\u00e1sokhoz, <a aria-label=\"smoothiehoz (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/tag\/smoothie-hu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothiehoz<\/a>, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/kasa-hu\/\" target=\"_blank\" aria-label=\"zabk\u00e1s\u00e1hoz (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zabk\u00e1s\u00e1hoz<\/a>, <\/strong><a href=\"https:\/\/gymbeam.hu\/blog\/receptek\/desszertek\/\" class=\"ek-link\"><strong>desszertekhez<\/strong><\/a><strong> \u00e9s egy\u00e9b \u00e9telekhez.<\/strong> Hasonl\u00f3k\u00e9ppen, m\u00e1s szuper\u00e9lelmiszerek is sokf\u00e9le kiszerel\u00e9sben kaphat\u00f3k.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mint l\u00e1thatod, a szuper\u00e9lelmiszerek nem csak <strong>z\u00f6ld tablett\u00e1k,<\/strong> amelyek els\u0151 pillant\u00e1sra nem t\u0171nnek t\u00fal vonz\u00f3nak. Ennek a cikknek k\u00f6sz\u00f6nhet\u0151en tal\u00e1n m\u00e9g az is felt\u0171nt, hogy <strong>mennyi szuper\u00e9lelmiszer van otthon, <\/strong>amit m\u00e1r egy\u00e9bk\u00e9nt is rendszeresen fogyasztasz. A legfontosabb dolog, amit itt hangs\u00falyozni kell, a <strong>v\u00e1ltozatos \u00e9trend,<\/strong> hogy a szervezet minden sz\u00fcks\u00e9ges makrot\u00e1panyaghoz hozz\u00e1jusson. Ha minden \u00e9tkez\u00e9sed tartalmaz valamilyen szuper\u00e9lelmiszert, k\u00f6nnyen kiakn\u00e1zhatod az el\u0151nyeiket. T\u00e1mogatja az eg\u00e9szs\u00e9get \u00e9s az \u00e1ltal\u00e1nos vitalit\u00e1st, \u00e9s j\u00f3 k\u00f6z\u00e9rzetet biztos\u00edt. R\u00e1ad\u00e1sul \u00edgy k\u00f6nnyen <strong>seg\u00edthetsz a szervezetednek sz\u00e1mos betegs\u00e9g lek\u00fczd\u00e9s\u00e9ben vagy kialakul\u00e1s\u00e1nak megel\u0151z\u00e9s\u00e9ben.<\/strong><\/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\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSzuper\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\/mushrooms\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGomb\u00e1k\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>Az olyan szuper\u00e9lelmiszerek, mint a gomb\u00e1k, gy\u00fcm\u00f6lcs\u00f6k, z\u00f6lds\u00e9gek, di\u00f3f\u00e9l\u00e9k \u00e9s z\u00f6ld alg\u00e1k sz\u00e1mos j\u00f3t\u00e9kony anyagot tartalmaznak. Ebben a cikkben k\u00f6zelebbr\u0151l megn\u00e9zz\u00fck, milyen el\u0151ny\u00f6kkel j\u00e1rnak a szervezetre n\u00e9zve.<\/p>\n","protected":false},"author":100,"featured_media":523202,"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":[7626,7020,7392,7650],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-528137","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-egeszseg","9":"tag-gyumolcs","10":"tag-szuperelelmiszerek","11":"tag-zoldseg","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A szuper\u00e9lelmiszerek sz\u00e9les k\u00f6r\u0171 \u00e1ttekint\u00e9se: Melyek a legjobbak \u00e9s hogyan seg\u00edthetnek? 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