{"id":13375,"date":"2022-01-10T08:00:46","date_gmt":"2022-01-10T06:00:46","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13375"},"modified":"2022-01-07T17:50:02","modified_gmt":"2022-01-07T15:50:02","slug":"bringasok-bcaa-k-termeszetes-forrasok","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringasok-bcaa-k-termeszetes-forrasok\/","title":{"rendered":"Bring\u00e1sok & BCAA-k \u2013 Term\u00e9szetes forr\u00e1sok"},"content":{"rendered":"

A BCAA aminosavak feladata, hogy v\u00e9dj\u00e9k az izmokat edz\u00e9s k\u00f6zben, seg\u00edts\u00e9k a regener\u00e1ci\u00f3t, s\u0151t, \u00e1ll\u00edt\u00f3lag m\u00e9g a sprintteljes\u00edm\u00e9nyt is jav\u00edtj\u00e1k. Be tudsz vinni el\u00e9g BCAA-t \u00e9lelmiszerekb\u0151l ahhoz, hogy \u00e9lvezni tudd ezeket az el\u0151ny\u00f6ket? Melyek a legjobb term\u00e9szetes forr\u00e1sok? N\u00e9zz\u00fck!<\/strong><\/p>\n

<\/p>\n

A j\u00f3 h\u00edr az, hogy a BCAA-k szinte minden magas feh\u00e9rjetartalm\u00fa \u00e9telben megtal\u00e1lhat\u00f3k. Ez azt jelenti, hogy ha az edz\u00e9sedhez elegend\u0151 mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t viszel be, akkor val\u00f3sz\u00edn\u0171leg BCAA-b\u00f3l sem lesz hi\u00e1nyod. De n\u00e9zz\u00fck meg kicsit k\u00f6zelebbr\u0151l!<\/p>\n

\"Low-carb<\/a>
Kipr\u00f3b\u00e1lod id\u00e9n a BCAA hat\u00e1sait? \u00a9 Profimedia<\/figcaption><\/figure>\n

Hogyan \u00e9p\u00edtheted be az \u00e9trendedbe?<\/strong><\/h2>\n

Mindh\u00e1rom BCAA, a leucin, az izoleucin \u00e9s a valin az \u00e1llati eredet\u0171 feh\u00e9rjeforr\u00e1sokban tal\u00e1lhat\u00f3 meg a legnagyobb mennyis\u00e9gben. Ha az edz\u00e9s el\u0151tti \u00e9s ut\u00e1ni \u00e9tkez\u00e9sed tartalmazza valamelyiket a k\u00f6vetkez\u0151 \u00e9lelmiszercsoportokb\u00f3l, akkor val\u00f3sz\u00edn\u0171leg j\u00f3 nagy adag BCAA-t fogyasztasz el vel\u00fck:<\/p>\n

    \n
  • H\u00fas<\/li>\n
  • Hal \u00e9s tenger gy\u00fcm\u00f6lcsei<\/li>\n
  • Toj\u00e1s<\/li>\n
  • Feh\u00e9rj\u00e9ben gazdag tejterm\u00e9kek (tej, joghurt, t\u00far\u00f3, mozzarella, sv\u00e1jci sajt)<\/li>\n<\/ul>\n

    Ha pedig a n\u00f6v\u00e9nyeket r\u00e9szes\u00edted el\u0151nyben, ezek k\u00f6z\u00fcl v\u00e1logathatsz:<\/p>\n

      \n
    • Sz\u00f3ja, tempeh, tofu<\/li>\n
    • Bors\u00f3, csicseribors\u00f3, lencse, bab<\/li>\n
    • Di\u00f3f\u00e9l\u00e9k<\/li>\n<\/ul>\n

      A feh\u00e9rjeporok hasznosak lehetnek<\/strong><\/h2>\n

      A feh\u00e9rjeporok, k\u00fcl\u00f6n\u00f6sen a tejsav\u00f3 alap\u00faak, egy m\u00e1sik nagyszer\u0171 m\u00f3dja annak, hogy t\u00f6bb BCAA-t \u00e9p\u00edts be az \u00e9trendbe. B\u00e1r alapvet\u0151en nincs sz\u00fcks\u00e9g feh\u00e9rjeporokra az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1shoz, vannak olyan esetek, amikor sokat seg\u00edthetnek:<\/p>\n

        \n
      • Ha nem viszel be elegend\u0151 feh\u00e9rj\u00e9t a term\u00e9szetes \u00e9trendedb\u0151l. A feh\u00e9rjeporok seg\u00edtenek kit\u00f6lteni ezt a hi\u00e1nyt \u00e9s egyben BCAA-kkal is ell\u00e1tnak. Ha nincs minden f\u0151\u00e9tkez\u00e9sn\u00e9l 1-2 teny\u00e9rnyi feh\u00e9rjeforr\u00e1s a t\u00e1ny\u00e9rodon, akkor ez r\u00e1d is vonatkozik!<\/li>\n
      • Ha fogyni szeretn\u00e9l. A mindennapi extra feh\u00e9rje seg\u00edthet el\u0171zni az \u00e9hs\u00e9get, \u00e9s m\u00e9g a BCAA-beviteled is n\u00f6veli.<\/li>\n
      • Ha 65 \u00e9vn\u00e9l id\u0151sebb vagy. A feh\u00e9rjesz\u00fcks\u00e9glet az \u00e9letkor el\u0151rehaladt\u00e1val egyre n\u0151. N\u00e9h\u00e1ny id\u0151s ember kev\u00e9sb\u00e9 \u00e9rzi mag\u00e1t \u00e9hesnek, \u00e9s el\u0151fordulhat, hogy probl\u00e9m\u00e1ja akad megr\u00e1gni \u00e9s megem\u00e9szteni a feh\u00e9rjed\u00fas \u00e9teleket. Ez pedig megnehez\u00edti a kell\u0151 mennyis\u00e9g\u0171 feh\u00e9rje \u00e9s BCAA szervezetbe jut\u00e1s\u00e1t.<\/li>\n<\/ul>\n

        Mi a helyzet a veg\u00e1kkal \u00e9s veg\u00e1nokkal?<\/strong><\/h2>\n

        A veget\u00e1ri\u00e1nus illetve a veg\u00e1n \u00e9trendet k\u00f6vet\u0151k nagy m\u00e9rt\u00e9kben cs\u00f6kkentik vagy teljesen elhagyj\u00e1k a h\u00fast, a halat, illetve a tejet \u00e9s a toj\u00e1st is. Ezek a legjobb BCAA-forr\u00e1sok, a n\u00f6v\u00e9nyi alap\u00fa \u00e9lelmiszerek ugyanis \u00e1tlagosan j\u00f3val kevesebb aminosavat tartalmaznak. Ez azt jelenti, hogy a veget\u00e1ri\u00e1nus \u00e9s veg\u00e1n sportol\u00f3k gyakran kevesebb BCAA-t kapnak a szok\u00e1sos \u00e9trendj\u00fckb\u0151l, mint a h\u00fasev\u0151k.<\/p>\n

        Megold\u00e1s lehet a teljes feh\u00e9rjebevitel n\u00f6vel\u00e9se, de ez ak\u00e1r azt is jelentheti, hogy meg kell dupl\u00e1zni a n\u00f6v\u00e9nyi forr\u00e1sok mennyis\u00e9g\u00e9t. Ennyit pedig nem tud mindenki megenni!<\/p>\n

        Egy m\u00e1sik megold\u00e1s a BCAA-kieg\u00e9sz\u00edt\u0151k haszn\u00e1lata. A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k fogyaszt\u00e1sa nagyon hat\u00e9kony m\u00f3dja ezeknek az aminosavaknak a beszerz\u00e9s\u00e9nek mindenki sz\u00e1m\u00e1ra, \u00e9trendt\u0151l f\u00fcggetlen\u00fcl. A k\u00f6vetkez\u0151 cikk arr\u00f3l fog sz\u00f3lni, hogy mennyi BCAA-t kell bevinni \u00e9s mikor, illetve honnan tudod, hogy haszn\u00e1lnak-e!<\/p>\n","protected":false},"excerpt":{"rendered":"

        A BCAA aminosavak feladata, hogy v\u00e9dj\u00e9k az izmokat edz\u00e9s k\u00f6zben, seg\u00edts\u00e9k a regener\u00e1ci\u00f3t, s\u0151t, \u00e1ll\u00edt\u00f3lag m\u00e9g a sprintteljes\u00edm\u00e9nyt is jav\u00edtj\u00e1k. […]<\/p>\n","protected":false},"author":71,"featured_media":13377,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13375","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nBring\u00e1sok & BCAA-k \u2013 Term\u00e9szetes forr\u00e1sok<\/title>\n<meta name=\"description\" content=\"A BCAA aminosavak feladata, hogy v\u00e9dj\u00e9k az izmokat edz\u00e9s k\u00f6zben, seg\u00edts\u00e9k a regener\u00e1ci\u00f3t, s\u0151t, \u00e1ll\u00edt\u00f3lag m\u00e9g a sprintteljes\u00edm\u00e9nyt is jav\u00edtj\u00e1k. Be tudsz vinni el\u00e9g BCAA-t \u00e9lelmiszerekb\u0151l ahhoz, hogy \u00e9lvezni tudd ezeket az el\u0151ny\u00f6ket? Melyek a legjobb term\u00e9szetes forr\u00e1sok? N\u00e9zz\u00fck!\" \/>\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\/bringasok-bcaa-k-termeszetes-forrasok\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bring\u00e1sok & BCAA-k \u2013 Term\u00e9szetes forr\u00e1sok\" \/>\n<meta property=\"og:description\" content=\"A BCAA aminosavak feladata, hogy v\u00e9dj\u00e9k az izmokat edz\u00e9s k\u00f6zben, seg\u00edts\u00e9k a regener\u00e1ci\u00f3t, s\u0151t, \u00e1ll\u00edt\u00f3lag m\u00e9g a sprintteljes\u00edm\u00e9nyt is jav\u00edtj\u00e1k. Be tudsz vinni el\u00e9g BCAA-t \u00e9lelmiszerekb\u0151l ahhoz, hogy \u00e9lvezni tudd ezeket az el\u0151ny\u00f6ket? Melyek a legjobb term\u00e9szetes forr\u00e1sok? N\u00e9zz\u00fck!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringasok-bcaa-k-termeszetes-forrasok\/\" \/>\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=\"2022-01-10T06:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/01\/salmon-chilli-alternative.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1375\" \/>\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=\"5\" \/>\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\/bringasok-bcaa-k-termeszetes-forrasok\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringasok-bcaa-k-termeszetes-forrasok\/\",\"name\":\"Bring\u00e1sok & BCAA-k \u2013 Term\u00e9szetes forr\u00e1sok\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringasok-bcaa-k-termeszetes-forrasok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringasok-bcaa-k-termeszetes-forrasok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/01\/salmon-chilli-alternative.jpg\",\"datePublished\":\"2022-01-10T06:00:46+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"A BCAA aminosavak feladata, hogy v\u00e9dj\u00e9k az izmokat edz\u00e9s k\u00f6zben, seg\u00edts\u00e9k a regener\u00e1ci\u00f3t, s\u0151t, \u00e1ll\u00edt\u00f3lag m\u00e9g a sprintteljes\u00edm\u00e9nyt is jav\u00edtj\u00e1k. 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