{"id":13639,"date":"2022-02-24T08:00:24","date_gmt":"2022-02-24T06:00:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13639"},"modified":"2022-02-18T17:24:52","modified_gmt":"2022-02-18T15:24:52","slug":"flexitarianus-etrend-bringasoknak-elonyok","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-elonyok\/","title":{"rendered":"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak &#8211; El\u0151ny\u00f6k"},"content":{"rendered":"<p><strong>M\u00e9g egy rugalmas \u00e9trend is nagyon hasznos lehet! A flexit\u00e1ri\u00e1nus di\u00e9ta t\u00f6k\u00e9letes p\u00e9lda erre. Alapja a veget\u00e1ri\u00e1nus \u00e9trend, azonban lehet\u0151s\u00e9get ad arra, hogy n\u00e9ha h\u00fast \u00e9s halat is fogyassz. Ez\u00e9rt is k\u00edn\u00e1l sz\u00e1mos olyan eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyt, amit a h\u00fasmentes \u00e9trendek. Vess\u00fcnk egy pillant\u00e1st r\u00e1, mire sz\u00e1m\u00edthatsz, ha erre a rugalmas \u00e9trendre v\u00e1ltasz.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>J\u00f3t tesz az eg\u00e9szs\u00e9g\u00e9nek<\/strong><\/h2>\n<p>A flexit\u00e1ri\u00e1nus \u00e9trend viszonylag \u00faj, de szerencs\u00e9re r\u00e9g\u00f3ta komoly kutat\u00e1sok folynak a f\u00e9lveget\u00e1ri\u00e1nus \u00e9trendekr\u0151l, melyek nagyon hasonl\u00edtanak r\u00e1. Egy 2009-es kutat\u00e1s, mely t\u00f6bb mint 60\u00a0000 r\u00e9sztvev\u0151vel zajlott le, azt az eredm\u00e9nyt adta, hogy a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g el\u0151fordul\u00e1sa 1,5%-kal alacsonyabb a f\u00e9lveget\u00e1ri\u00e1nusokn\u00e1l, mint a h\u00fasev\u0151kn\u00e9l. Egy 2015-\u00f6s, 78 000 ember bevon\u00e1s\u00e1val k\u00e9sz\u00fclt tanulm\u00e1ny pedig meg\u00e1llap\u00edtotta, hogy a f\u00e9lveget\u00e1ri\u00e1nusok 8%-kal kisebb val\u00f3sz\u00edn\u0171s\u00e9ggel kapnak vastagb\u00e9lr\u00e1kot.<\/p>\n<p>A flexit\u00e1ri\u00e1nus \u00e9trendet k\u00f6zvetlen\u00fcl vizsg\u00e1l\u00f3 kutat\u00e1sok is \u00edg\u00e9retesek. Egy 2017-es tanulm\u00e1ny a tests\u00faly, a v\u00e9rnyom\u00e1s \u00e9s az anyagcsere eg\u00e9szs\u00e9g\u00e9nek javul\u00e1s\u00e1t \u00e9s a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g kock\u00e1zat\u00e1nak cs\u00f6kkent\u00e9s\u00e9t tulajdon\u00edtotta az \u00e9trendnek.<\/p>\n<p>Fontos szem el\u0151tt tartani, hogy ez a di\u00e9ta nem csak a h\u00fas mennyis\u00e9g\u00e9nek cs\u00f6kkent\u00e9s\u00e9r\u0151l sz\u00f3l. Hi\u00e1ba k\u00f6vetsz n\u00f6v\u00e9nyi alap\u00fa di\u00e9t\u00e1t, ha sok finom\u00edtott \u00e9lelmiszert, \u00e9des\u00edtett italokat, finom\u00edtott gabon\u00e1t, krumplit vagy cukrot fogyasztasz, az nem j\u00e1r t\u00fal sok eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel.<\/p>\n<h2><strong>Figyelj a kimarad\u00f3 t\u00e1panyagokra!<\/strong><\/h2>\n<p>A h\u00fas \u00e9s m\u00e1s \u00e1llati term\u00e9kek kiiktat\u00e1s\u00e1nak k\u00e1ros hat\u00e1sai is lehetnek. Ezek az \u00e9telek sz\u00e1mos alapvet\u0151 t\u00e1panyag forr\u00e1sai, amiket n\u00f6v\u00e9nyekb\u0151l nehezebb beszerezni. Ha alacsony h\u00fastartalm\u00fa \u00e9trendet k\u00f6vetsz, tiszt\u00e1ban kell lenned azzal, mely t\u00e1panyagokat kell p\u00f3tolnod:<\/p>\n<ul>\n<li>B12-vitamin<\/li>\n<li>Cink<\/li>\n<li>Vas<\/li>\n<li>K\u00e1lcium<\/li>\n<li>Omega-3-zs\u00edrsavak<\/li>\n<\/ul>\n<p>A flexit\u00e1ri\u00e1nusok el\u0151nyben vannak a veget\u00e1ri\u00e1nusokhoz k\u00e9pest, mert id\u0151nk\u00e9nt ehetnek h\u00fast. Ez cs\u00f6kkenti a B12-vitamin hi\u00e1ny\u00e1nak kock\u00e1zat\u00e1t, amely csak \u00e1llati eredet\u0171 \u00e9lelmiszerekben fordul el\u0151. A h\u00fasfogyaszt\u00e1st nagym\u00e9rt\u00e9kben korl\u00e1toz\u00f3 flexit\u00e1ri\u00e1nusoknak azonban szint\u00e9n figyelni\u00fck kell ennek a fontos vitaminnak a szintj\u00e9t, \u00e9s \u00e9rdemes fontol\u00f3ra venni\u00fck a kieg\u00e9sz\u00edt\u00e9st!<\/p>\n<p>Flexit\u00e1ri\u00e1nusk\u00e9nt vigy\u00e1znod kell az elegend\u0151 omega-3-zs\u00edrsavak bevitel\u00e9re is. Ezek jellemz\u0151en a zs\u00edros halakban tal\u00e1lhat\u00f3k meg, mint amilyen p\u00e9ld\u00e1ul a tonhal, a lazac vagy a szard\u00ednia. N\u00f6velheted a bevitt mennyis\u00e9get n\u00f6v\u00e9nyi forr\u00e1sokkal is: lenmaggal, di\u00f3val \u00e9s chia maggal. A di\u00f3f\u00e9l\u00e9k \u00e9s a magvak egy\u00fattal megfelel\u0151 cink-\u00e9s vasforr\u00e1sok is. Ha pedig korl\u00e1tozod a tejterm\u00e9keket, p\u00f3told a kalciumot! A kalciumban gazdag n\u00f6v\u00e9nyi \u00e9lelmiszerek k\u00f6z\u00e9 tartozik a brokkoli, a kelbimb\u00f3 \u00e9s a kelk\u00e1poszta.<\/p>\n<h2><strong>J\u00f3t tehetsz a k\u00f6rnyezetnek<\/strong><\/h2>\n<p>Van m\u00e9g egy el\u0151ny, amit nem fogsz k\u00f6zvetlen\u00fcl \u00e9rezni, m\u00e9gis nagyon fontos. A n\u00f6v\u00e9nyi alap\u00fa \u00e9trend fenntarthat\u00f3s\u00e1g\u00e1val foglalkoz\u00f3 kutat\u00e1sok szerint az \u00e1tlagos nyugati \u00e9trendr\u0151l a flexit\u00e1ri\u00e1nus \u00e9trendre val\u00f3 \u00e1t\u00e1ll\u00e1s 7%-kal cs\u00f6kkentheti az \u00fcvegh\u00e1zhat\u00e1s\u00fa g\u00e1zok kibocs\u00e1t\u00e1s\u00e1t. Ez azt felt\u00e9telezi, hogy a h\u00fast r\u00e9szben n\u00f6v\u00e9nyi eredet\u0171 forr\u00e1sokkal helyettes\u00edten\u00e9nk. A h\u00fasfogyaszt\u00e1s cs\u00f6kkent\u00e9se hozz\u00e1j\u00e1rulhat a term\u00e9szeti er\u0151forr\u00e1sok meg\u0151rz\u00e9s\u00e9hez, az \u00fcvegh\u00e1zhat\u00e1s\u00fa g\u00e1zok kibocs\u00e1t\u00e1s\u00e1nak cs\u00f6kkent\u00e9s\u00e9hez, valamint a f\u00f6ld- \u00e9s v\u00edzhaszn\u00e1lat m\u00e9rs\u00e9kl\u00e9s\u00e9hez.<\/p>\n<p>Most, hogy megismerted a di\u00e9ta el\u0151nyeit, itt az ideje, hogy belekukkants egy minta\u00e9trendbe, hogy megtudd, mire is sz\u00e1m\u00edthatsz pontosan. K\u00f6vetkez\u0151 cikk\u00fcnk err\u0151l fog sz\u00f3lni!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>M\u00e9g egy rugalmas \u00e9trend is nagyon hasznos lehet! A flexit\u00e1ri\u00e1nus di\u00e9ta t\u00f6k\u00e9letes p\u00e9lda erre. Alapja a veget\u00e1ri\u00e1nus \u00e9trend, azonban lehet\u0151s\u00e9get [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":13640,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak - El\u0151ny\u00f6k<\/title>\n<meta name=\"description\" content=\"M\u00e9g egy rugalmas \u00e9trend is nagyon hasznos lehet! A flexit\u00e1ri\u00e1nus di\u00e9ta t\u00f6k\u00e9letes p\u00e9lda erre. Alapja a veget\u00e1ri\u00e1nus \u00e9trend, azonban lehet\u0151s\u00e9get ad arra, hogy n\u00e9ha h\u00fast \u00e9s halat is fogyassz. Ez\u00e9rt is k\u00edn\u00e1l sz\u00e1mos olyan eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyt, amit a h\u00fasmentes \u00e9trendek. Vess\u00fcnk egy pillant\u00e1st r\u00e1, mire sz\u00e1m\u00edthatsz, ha erre a rugalmas \u00e9trendre v\u00e1ltasz.\" \/>\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\/flexitarianus-etrend-bringasoknak-elonyok\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak - El\u0151ny\u00f6k\" \/>\n<meta property=\"og:description\" content=\"M\u00e9g egy rugalmas \u00e9trend is nagyon hasznos lehet! A flexit\u00e1ri\u00e1nus di\u00e9ta t\u00f6k\u00e9letes p\u00e9lda erre. Alapja a veget\u00e1ri\u00e1nus \u00e9trend, azonban lehet\u0151s\u00e9get ad arra, hogy n\u00e9ha h\u00fast \u00e9s halat is fogyassz. Ez\u00e9rt is k\u00edn\u00e1l sz\u00e1mos olyan eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyt, amit a h\u00fasmentes \u00e9trendek. Vess\u00fcnk egy pillant\u00e1st r\u00e1, mire sz\u00e1m\u00edthatsz, ha erre a rugalmas \u00e9trendre v\u00e1ltasz.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-elonyok\/\" \/>\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=\"2022-02-24T06:00:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Salmon-rice-veggies-profimedia-0660432509-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=\"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\/flexitarianus-etrend-bringasoknak-elonyok\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-elonyok\/\",\"name\":\"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak - El\u0151ny\u00f6k\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-elonyok\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-elonyok\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Salmon-rice-veggies-profimedia-0660432509-CVR.jpg\",\"datePublished\":\"2022-02-24T06:00:24+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"M\u00e9g egy rugalmas \u00e9trend is nagyon hasznos lehet! 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