{"id":12576,"date":"2021-10-05T08:00:09","date_gmt":"2021-10-05T06:00:09","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12576"},"modified":"2021-10-04T11:46:18","modified_gmt":"2021-10-04T09:46:18","slug":"keto-bringasoknak-mintaetrend","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/keto-bringasoknak-mintaetrend\/","title":{"rendered":"Keto bring\u00e1soknak \u2013 Minta\u00e9trend"},"content":{"rendered":"

Ez a cikk egy gyakorlati \u00fatmutat\u00f3 mindenkinek, aki elolvasta kor\u00e1bbi \u00edr\u00e1sunkat a keto di\u00e9ta el\u0151nyeir\u0151l \u00e9s h\u00e1tr\u00e1nyair\u00f3l<\/u><\/a>, \u00e9s \u00fagy d\u00f6nt\u00f6tt, megfelel\u0151 sz\u00e1m\u00e1ra ez az \u00e9trend. N\u00e9zz\u00fck v\u00e9gig, milyen \u00e9teleket kell ker\u00fcln\u00f6d \u00e9s miket ehetsz, ha belev\u00e1gsz, \u00e9s fussunk \u00e1t egy mintanapot!<\/strong><\/p>\n

A keto \u00e9rdekes \u00e9trend, mert nem z\u00e1r ki semmilyen \u00e9telt, mind\u00f6ssze arra buzd\u00edt, hogy \u00e9rd el a ket\u00f3zis \u00e1llapot\u00e1t. Azok az emberek, akik napi 50 grammn\u00e1l kevesebb sz\u00e9nhidr\u00e1tot fogyasztanak, olyan anyagcsere-\u00e1llapotba ker\u00fclnek, mely sor\u00e1n a test gl\u00fck\u00f3z helyett zs\u00edrokat \u00e9s ketonokat (alternat\u00edv t\u00e1panyagforr\u00e1sok, melyek a m\u00e1jban \u00e9s a ves\u00e9ben termel\u0151dnek) haszn\u00e1l fel, ezekb\u0151l nyer energi\u00e1t. Ahhoz, hogy ne l\u00e9pd t\u00fal az 50 grammos hat\u00e1rt, egy \u00e9tkez\u00e9s sor\u00e1n 0-20 gramm sz\u00e9nhidr\u00e1tot vihetsz be. Vil\u00e1gos, hogy rengeteg \u00e9tel nem f\u00e9r ebbe bele, teh\u00e1t a keto is korl\u00e1toz, csak k\u00f6zvetett m\u00f3don.<\/p>\n

Ezeket az \u00e9teleket kell ker\u00fcln\u00f6d<\/strong><\/h2>\n

K\u00e9t f\u0151 \u00e9telt\u00edpus van, amit k\u00e9nytelen vagy teljesen kiz\u00e1rni az \u00e9trendedb\u0151l, ha be akarod tartani a keto szab\u00e1lyait. Ezek eg\u00e9sz egyszer\u0171en t\u00fal sok sz\u00e9nhidr\u00e1tot tartalmaznak, \u00edgy m\u00e1r egy \u00e9tkez\u00e9s sor\u00e1n \u00e1tl\u00e9pn\u00e9d fogyaszt\u00e1sukkal az 50 grammos hat\u00e1rt.<\/p>\n

Cukros \u00e9telek – <\/strong>Ez a csoport mag\u00e1\u00e9rt besz\u00e9l. A cukor az egyszer\u0171 sz\u00e9nhidr\u00e1tok olyan fajt\u00e1ja, amib\u0151l nagyon k\u00f6nny\u0171 t\u00fal sokat enni. Ha el akarod \u00e9rni a ket\u00f3zis \u00e1llapot\u00e1t, ezeket az \u00e9teleket ker\u00fcld: s\u00fctem\u00e9nyek, kekszek, desszertek, cukork\u00e1k, csokol\u00e1d\u00e9k, gabonapelyhek, \u00edzes\u00edtett joghurtok, fagylalt, stb. Ezek mellett pedig a cukros italok sem \u00fassz\u00e1k meg: mennie kell minden \u00e9des\u00edtett \u00e9s cukortartalm\u00fa \u00fcd\u00edt\u0151nek, a gy\u00fcm\u00f6lcsleveket is ide\u00e9rtve.<\/p>\n

Kem\u00e9ny\u00edt\u0151tartalm\u00fa \u00e9telek – <\/strong>A kem\u00e9ny\u00edt\u0151 egy \u00f6sszetett sz\u00e9nhidr\u00e1t, aminek bizonyos form\u00e1i j\u00f3t tesznek az embernek, a ket\u00f3zisnak viszont nem, \u00edgy dr\u00e1mai m\u00e9rt\u00e9kben cs\u00f6kkentened kell azoknak az \u00e9teleknek a fogyaszt\u00e1s\u00e1t, melyek kem\u00e9ny\u00edt\u0151t tartalmaznak. Ilyen a keny\u00e9r, a t\u00e9szta, a rizs, a burgonya, a chips, a kr\u00e9kerek, a h\u00fcvelyesek, a gabonaf\u00e9l\u00e9k \u00e9s a zab.<\/p>\n

\"Legumes\"
A h\u00fcvelyeseket is ker\u00fcln\u00f6d kell kem\u00e9ny\u00edt\u0151tartalmuk miatt. \u00a9 Profimedia<\/figcaption><\/figure>\n

Ezeket pedig eheted<\/strong><\/h2>\n

Mindemellett a keto eg\u00e9szs\u00e9ges \u00e9telek sz\u00e9les sk\u00e1l\u00e1j\u00e1t k\u00edn\u00e1lja. \u00cdme, a f\u0151 \u00e9lelmiszercsoportok, melyek a di\u00e9ta alapjait adj\u00e1k:<\/p>\n

    \n
  • H\u00fas, hal, tenger gy\u00fcm\u00f6lcsei<\/li>\n
  • Di\u00f3f\u00e9l\u00e9k, magvak<\/li>\n
  • Toj\u00e1s<\/li>\n
  • Sajt \u00e9s teljes zs\u00edrtartalm\u00fa tejterm\u00e9kek<\/li>\n
  • Z\u00f6lds\u00e9gek, melyek nem tartalmaznak kem\u00e9ny\u00edt\u0151t<\/li>\n
  • Olajok \u00e9s zs\u00edrok<\/li>\n<\/ul>\n

    Ami a hidrat\u00e1l\u00e1st illeti: b\u00e1rmennyi vizet, te\u00e1t \u00e9s k\u00e1v\u00e9t fogyaszthatsz, persze cukor n\u00e9lk\u00fcl, az alkoholos italokat viszont ker\u00fcln\u00f6d kell. Ha k\u00fcl\u00f6nleges alkalom sor\u00e1n musz\u00e1j koccintanod valamivel, egy poh\u00e1r sz\u00e1raz bor, pezsg\u0151 vagy \u00e9getett szesz belef\u00e9r. A s\u00f6r\u00f6k \u00e9s kokt\u00e9lok viszont t\u00falont\u00fal cukrosak.<\/p>\n

    P\u00e9ldanap #1<\/strong><\/h2>\n

    A fentiek alapj\u00e1n viszonylag egyszer\u0171en \u00f6ssze\u00e1ll\u00edthatunk egy di\u00e9t\u00e1s napot.<\/p>\n

    Reggeli<\/strong><\/h2>\n

    A toj\u00e1s kiv\u00e1l\u00f3 v\u00e1laszt\u00e1s reggelire. K\u00e9sz\u00edthetsz omlettet, frittat\u00e1t vagy egyszer\u0171 r\u00e1ntott\u00e1t, n\u00e9mi z\u00f6lds\u00e9ggel kieg\u00e9sz\u00edtve. Adj hozz\u00e1 avok\u00e1d\u00f3t zs\u00edrforr\u00e1sk\u00e9nt, \u00e9s nem leszel \u00e9hes a k\u00f6vetkez\u0151 n\u00e9h\u00e1ny \u00f3r\u00e1ban!<\/p>\n

    Eb\u00e9d<\/strong><\/h2>\n

    Az eb\u00e9d f\u0151 eleme legyen valamilyen h\u00fas, ha lehet, egy zs\u00edrosabb szelet, organikus forr\u00e1sb\u00f3l. K\u00e9sz\u00edts p\u00e9ld\u00e1ul steak-et s\u00fclt z\u00f6lds\u00e9g k\u00f6rettel vagy egy nagy adag sal\u00e1t\u00e1t h\u00fasdarabokkal!<\/p>\n

    Nasi<\/strong><\/h2>\n

    A di\u00f3 nagyszer\u0171 keto-snack. Kieg\u00e9sz\u00edtheted alacsony cukortartalm\u00fa bogy\u00f3kkal, mint amilyen az eper, a szeder vagy a m\u00e1lna, ha m\u00e9g belef\u00e9rnek ezek a napi sz\u00e9nhidr\u00e1t-limitedbe!<\/p>\n

    Vacsora<\/strong><\/h2>\n

    A vacsora legyen valamilyen zs\u00edrosabb hal, p\u00e9ld\u00e1ul makr\u00e9la, lazac, szard\u00ednia vagy pisztr\u00e1ng. \u00c9lvezheted n\u00e9mi s\u00fclt gy\u00f6k\u00e9rz\u00f6lds\u00e9ggel, vagy egy kev\u00e9s burgony\u00e1val, ha hossz\u00fa teker\u00e9s ut\u00e1n fogyasztod el.<\/p>\n

    https:\/\/www.instagram.com\/p\/BMl7C7CBgaa\/<\/p>\n

    J\u00f3, ha el\u0151re kital\u00e1lsz n\u00e9h\u00e1ny kombin\u00e1ci\u00f3t ezekb\u0151l az alapanyagokb\u00f3l, ha komolyan gondolod a ketoz\u00e1st. Kelleni fog p\u00e1r h\u00e9t, mire alkalmazkodsz az \u00faj \u00e9trendhez, \u00e9s megtapasztalod mi is az a ket\u00f3zis. A k\u00f6vetkez\u0151 cikk\u00fcnkben tippeket \u00e9s tr\u00fckk\u00f6ket hozunk a kezd\u0151k sz\u00e1m\u00e1ra, hogy k\u00f6nnyebb legyen kitartanod az elhat\u00e1roz\u00e1sod mellett!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ez a cikk egy gyakorlati \u00fatmutat\u00f3 mindenkinek, aki elolvasta kor\u00e1bbi \u00edr\u00e1sunkat a keto di\u00e9ta el\u0151nyeir\u0151l \u00e9s h\u00e1tr\u00e1nyair\u00f3l, \u00e9s \u00fagy d\u00f6nt\u00f6tt, […]<\/p>\n","protected":false},"author":71,"featured_media":12580,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nKeto bring\u00e1soknak \u2013 Minta\u00e9trend - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Ez a cikk egy gyakorlati \u00fatmutat\u00f3 mindenkinek, aki elolvasta kor\u00e1bbi \u00edr\u00e1sunkat a keto di\u00e9ta el\u0151nyeir\u0151l \u00e9s h\u00e1tr\u00e1nyair\u00f3l, \u00e9s \u00fagy d\u00f6nt\u00f6tt, megfelel\u0151 sz\u00e1m\u00e1ra ez az \u00e9trend. 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