{"id":12517,"date":"2021-09-28T08:00:34","date_gmt":"2021-09-28T06:00:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12517"},"modified":"2021-09-24T16:44:32","modified_gmt":"2021-09-24T14:44:32","slug":"keto-bringasoknak-igen-vagy-nem","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/keto-bringasoknak-igen-vagy-nem\/","title":{"rendered":"Keto bring\u00e1soknak \u2013 igen vagy nem?"},"content":{"rendered":"

A keto \u00e9trend nem mindig a k\u00f6nny\u0171 fogy\u00e1st \u00e9s v\u00e9gtelen \u00e1ll\u00f3k\u00e9pess\u00e9get jelenti. Megvannak ennek a di\u00e9t\u00e1nak a h\u00e1tr\u00e1nyai, r\u00e1ad\u00e1sul el\u00e9g neh\u00e9z betartani a szab\u00e1lyait. M\u00e9rj\u00fck fel az el\u0151ny\u00f6ket \u00e9s a h\u00e1tr\u00e1nyokat, \u00e9s n\u00e9zz\u00fck meg, kinek \u00e9rdemes kipr\u00f3b\u00e1lnia!<\/strong><\/p>\n

<\/p>\n

Kezdj\u00fck azzal, hogy v\u00e9gigvessz\u00fck a kih\u00edv\u00e1sokat, amiket a keto jelent a ker\u00e9kp\u00e1rosok sz\u00e1m\u00e1ra! \u00cdgy hat\u00e1rozhatjuk meg, hogy hogyan haszn\u00e1lhat\u00f3 hat\u00e9konyan az \u00e9trend a sportol\u00f3knak.<\/p>\n

Vesz\u00edtesz n\u00e9mi teljes\u00edtm\u00e9nyt<\/strong><\/h2>\n

Kutat\u00e1sok kimutatt\u00e1k, hogy annak ellen\u00e9re, hogy t\u00f6bb zs\u00edrt \u00e9getsz, ha ketozol, ehhez t\u00f6bb oxig\u00e9nre van sz\u00fcks\u00e9ged, \u00edgy a mozg\u00e1s kev\u00e9sb\u00e9 lesz gazdas\u00e1gos. Ezenk\u00edv\u00fcl a sz\u00e9nhidr\u00e1t-felhaszn\u00e1l\u00e1sod is cs\u00f6kken, a hirtelen v\u00e1ltoz\u00f3 zs\u00edrmennyis\u00e9ghez val\u00f3 alkalmazkod\u00e1s miatt. Ez egy olyan kompromisszumhoz vezet, ami azt jelenti, hogy jobban teljes\u00edtesz majd alacsony \u00e9s k\u00f6zepes intenzit\u00e1son, de rosszabbul tudod feldolgozni a cukrot a magas intenzit\u00e1s \u00e9rdek\u00e9ben.<\/p>\n

\"Keto<\/a>
A keto di\u00e9t\u00e1n \u00e9l\u0151k t\u00f6bbs\u00e9ge kevesebb mint 50 g sz\u00e9nhidr\u00e1tot fogyaszt naponta, ami nagy k\u00fcl\u00f6nbs\u00e9g egy \u00e1tlagos ker\u00e9kp\u00e1ros 300-500 grammj\u00e1hoz k\u00e9pest.<\/em><\/figcaption><\/figure>\n

Vesz\u00e9lyben az edz\u00e9sterv \u00e9s a versenyek<\/strong><\/h2>\n

Ahogy egyre jobban \u00e9geted a zs\u00edrt, \u00fagy lesz k\u00f6nnyebb megtenni a hossz\u00fa, egyenletes temp\u00f3j\u00fa utakat. A legt\u00f6bb edz\u00e9sterv azonban nem csak ilyeneket tartalmaz, hanem olyanokat is, ahol a gyorsas\u00e1g a l\u00e9nyeg. Ezekre a magas intenzit\u00e1s\u00fa edz\u00e9sekre pedig kev\u00e9sb\u00e9 lesz kapacit\u00e1sod, ha ketozol.<\/p>\n

Hasonl\u00f3k\u00e9ppen, a keto a versenyz\u00e9st is befoly\u00e1solhatja, ugyanebb\u0151l az okb\u00f3l. Lehet, hogy j\u00f3l teljes\u00edtesz majd egy s\u00edk szakaszon, a mez\u0151ny k\u00f6zep\u00e9n, de ha emelked\u0151 j\u00f6n, t\u00e1madni akarsz vagy sprintelni a c\u00e9lig, arra val\u00f3sz\u00edn\u0171leg nem lesz el\u00e9g energi\u00e1d.<\/p>\n

\"Salmon\"<\/a>
A keto \u00e9trend el\u0151seg\u00edti a hat\u00e9kony zs\u00edr\u00e9get\u00e9st.<\/em><\/figcaption><\/figure>\n

Kem\u00e9ny kih\u00edv\u00e1s betartani<\/strong><\/h2>\n

A keto egy nagyon szigor\u00fa \u00e9trend. Ha lecs\u00f6kkented a napi sz\u00e9nhidr\u00e1t-mennyis\u00e9get 50 grammra, az azt jelenti, hogy nem fogyaszthatsz klasszikus k\u00f6reteket, mint amilyen a rizs, t\u00e9szta, keny\u00e9r \u00e9s burgonya. Tart\u00f3zkodnod kell az \u00e9des finoms\u00e1gokt\u00f3l is, nem ehetsz tejcsokol\u00e1d\u00e9t, s\u00fctem\u00e9nyt, kekszet \u00e9s cukros \u00fcd\u00edt\u0151ket sem ihatsz. Rengeteg k\u00eds\u00e9rt\u00e9ssel kell megk\u00fczdened, ehhez pedig igaz\u00e1n nagy elk\u00f6telezetts\u00e9g kell. Nem k\u00f6nny\u0171 \u00e9trend, \u00e9s m\u00e9g nehezebb betartani, ha az \u00e9let probl\u00e9m\u00e1i miatt kevesebb id\u0151t tudsz sz\u00e1nni az \u00e9tkez\u00e9sek megtervez\u00e9s\u00e9re.<\/p>\n

Mikor v\u00e1gj bele?<\/strong><\/h2>\n

Ezek el\u00e9g komoly h\u00e1tr\u00e1nyok, de vajon \u00e9rdemes megk\u00fczdeni vel\u00fck az el\u0151ny\u00f6k\u00e9rt? Az att\u00f3l f\u00fcgg, mit akarsz el\u00e9rni. Megpr\u00f3b\u00e1ljuk megv\u00e1laszolni a k\u00e9rd\u00e9st k\u00fcl\u00f6nb\u00f6z\u0151 forgat\u00f3k\u00f6nyvek \u00e9s embert\u00edpusok szerint.<\/p>\n

\"Keto<\/a>
A sz\u00e9nhidr\u00e1t- \u00e9s cukorbevitel cs\u00f6kkent\u00e9se alacsonyabb kal\u00f3riabevitelt jelent, ez a deficit pedig sz\u00fcks\u00e9ges a fogy\u00e1shoz. \u00a9 Profimedia<\/figcaption><\/figure>\n

Ezekben az esetekben lehet j\u00f3 \u00f6tlet a keto:<\/strong><\/p>\n

    \n
  • R\u00f6vid t\u00e1v\u00fa keto di\u00e9ta s\u00falycs\u00f6kkent\u00e9shez off-szezonban<\/li>\n
  • Ha ultraversenyekre k\u00e9sz\u00fclsz<\/li>\n
  • Ha sz\u00f3rakoz\u00e1sb\u00f3l biciklizel \u00e9s szeretn\u00e9d meg\u0151rizni az alakod, \u00edgy f\u0151leg alacsony vagy k\u00f6zepes intenzit\u00e1ssal mozogsz<\/li>\n<\/ul>\n

    \u00c9s \u00edme, n\u00e9h\u00e1ny forgat\u00f3k\u00f6nyv, amikor ker\u00fclni kell a ketot:<\/strong><\/p>\n

      \n
    • Kem\u00e9nyen szeretn\u00e9l edzeni \u00e9s maximaliz\u00e1lni a benned l\u00e9v\u0151 potenci\u00e1lt<\/li>\n
    • Nem \u00e1llsz j\u00f3l a szigor\u00fa \u00e9trendekkel<\/li>\n
    • Profi ker\u00e9kp\u00e1rosnak k\u00e9sz\u00fclsz<\/li>\n<\/ul>\n

      Ha az el\u0151bbi felsorol\u00e1sb\u00f3l illik r\u00e1d valamelyik, olvasd majd el k\u00f6vetkez\u0151 blogbejegyz\u00e9s\u00fcnket, ahol \u00e1ttekintj\u00fck az indul\u00e1shoz sz\u00fcks\u00e9ges minta\u00e9trendet!<\/p>\n","protected":false},"excerpt":{"rendered":"

      A keto \u00e9trend nem mindig a k\u00f6nny\u0171 fogy\u00e1st \u00e9s v\u00e9gtelen \u00e1ll\u00f3k\u00e9pess\u00e9get jelenti. Megvannak ennek a di\u00e9t\u00e1nak a h\u00e1tr\u00e1nyai, r\u00e1ad\u00e1sul el\u00e9g […]<\/p>\n","protected":false},"author":71,"featured_media":12521,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nKeto bring\u00e1soknak \u2013 igen vagy nem? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"A keto \u00e9trend nem mindig a k\u00f6nny\u0171 fogy\u00e1st \u00e9s v\u00e9gtelen \u00e1ll\u00f3k\u00e9pess\u00e9get jelenti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/keto-bringasoknak-igen-vagy-nem\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto bring\u00e1soknak \u2013 igen vagy nem?\" \/>\n<meta property=\"og:description\" content=\"A keto \u00e9trend nem mindig a k\u00f6nny\u0171 fogy\u00e1st \u00e9s v\u00e9gtelen \u00e1ll\u00f3k\u00e9pess\u00e9get jelenti.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/keto-bringasoknak-igen-vagy-nem\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-28T06:00:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/09\/Keto-breakfast-profimedia-0631538783-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/keto-bringasoknak-igen-vagy-nem\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/keto-bringasoknak-igen-vagy-nem\/\",\"name\":\"Keto bring\u00e1soknak \u2013 igen vagy nem? 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