{"id":13641,"date":"2022-02-25T08:00:47","date_gmt":"2022-02-25T06:00:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13641"},"modified":"2022-02-18T17:25:28","modified_gmt":"2022-02-18T15:25:28","slug":"flexitarianus-etrend-bringasoknak-mintaetrend","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-mintaetrend\/","title":{"rendered":"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak \u2013 Minta\u00e9trend"},"content":{"rendered":"<p><strong>Ha szeretn\u00e9l eg\u00e9szs\u00e9gesebben \u00e9tkezni, kevesebb gyorskaj\u00e1t enni, \u00e9s els\u0151sorban n\u00f6v\u00e9nyi alap\u00fa \u00e9teleket fogyasztani, de nem akarsz semmit t\u00fals\u00e1gosan lekorl\u00e1tozni, a flexit\u00e1ri\u00e1nus \u00e9trend neked val\u00f3! Lehet\u0151s\u00e9get ad arra, hogy megtartsd az \u00e9trendedben azokat az \u00e9teleket, amiket szeretsz, mik\u00f6zben a minim\u00e1lisan feldolgozott n\u00f6v\u00e9nyi alap\u00fa \u00e9lelmiszereket r\u00e9szes\u00edted el\u0151nyben, \u00e9s cs\u00f6kkented a h\u00fasfogyaszt\u00e1sod.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Rugalmas \u00e9trend<\/strong><\/h2>\n<p>A flexit\u00e1ri\u00e1nus di\u00e9ta term\u00e9szetesen rengeteg lehet\u0151s\u00e9get k\u00edn\u00e1l az \u00e9trend megtervez\u00e9s\u00e9re. Szinte semmi sem hi\u00e1nyzik a men\u00fcb\u0151l. Nehezen tal\u00e1ln\u00e1nk k\u00e9t flexit\u00e1ri\u00e1nust, akik ugyanazt a reggelit, eb\u00e9det \u00e9s vacsor\u00e1t fogyasztj\u00e1k. A v\u00e1ltozatoss\u00e1g ellen\u00e9re azonban mindig seg\u00edt, ha el\u0151re elk\u00e9sz\u00edtj\u00fck az \u00e9trendet: most hoztunk neked egyet, hogy seg\u00edts\u00fcnk elk\u00e9pzelni, hogyan is n\u00e9z ki egy flexit\u00e1ri\u00e1nus hete.<\/p>\n<figure id=\"attachment_13642\" aria-describedby=\"caption-attachment-13642\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Friends-dinner-pexels-3184183.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-13642 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Friends-dinner-pexels-3184183.jpg\" alt=\"Friends having dinner\" width=\"1024\" height=\"683\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Friends-dinner-pexels-3184183.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Friends-dinner-pexels-3184183-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Friends-dinner-pexels-3184183-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Friends-dinner-pexels-3184183-272x182.jpg 272w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-13642\" class=\"wp-caption-text\">Szinte semmi sem hi\u00e1nyzik a men\u00fcb\u0151l.<\/figcaption><\/figure>\n<p>Ennek a minta\u00e9trendnek n\u00e9gy napja tartalmaz h\u00fast vagy halat, \u00edgy h\u00e1rom h\u00fasmentes nap marad. A tejterm\u00e9kek, p\u00e9ld\u00e1ul a joghurtok \u00e9s a sajtok szinte naponta szerepelnek, \u00e9s hetente n\u00e9h\u00e1nyszor a toj\u00e1s is. Rengeteg n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9t raktunk bele, p\u00e9ld\u00e1ul babot, lencs\u00e9t, tofut, csicseribors\u00f3t, di\u00f3t \u00e9s magvakat. \u00c9s term\u00e9szetesen naponta t\u00f6bbsz\u00f6r szerepelnek k\u00fcl\u00f6nf\u00e9le gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek. Az \u00e9telek \u00e9s a nassolnival\u00f3k mennyis\u00e9ge a saj\u00e1t ig\u00e9nyeidt\u0151l f\u00fcgg. Ha egy nap t\u00f6bbet mozogsz, \u00e9rdemes lehet egy energiaszelettel kieg\u00e9sz\u00edteni a tervet.<\/p>\n<h2><strong>H\u00e9tf\u0151<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli:<\/strong> Zabk\u00e1sa mandulatejjel, sz\u00e1r\u00edtott almaszeletek, veg\u00e1n feh\u00e9rjeturmix, mogyor\u00f3vaj, mazsola<\/li>\n<li><strong>Eb\u00e9d: <\/strong>Vegyes z\u00f6ldsal\u00e1ta t\u00f6kmaggal, \u00e9desburgony\u00e1val, c\u00e9kl\u00e1val, ol\u00edvaolajjal \u00e9s ecetes \u00f6ntettel<\/li>\n<li><strong>Uzsonna:<\/strong> Joghurt di\u00f3val \u00e9s fagyasztott bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kkel<\/li>\n<li><strong>Vacsora: <\/strong>S\u00fclt tofu k\u00fcl\u00f6nb\u00f6z\u0151 z\u00f6lds\u00e9gekkel<\/li>\n<\/ul>\n<h2><strong>Kedd<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli<\/strong>: Avok\u00e1d\u00f3s pir\u00edt\u00f3s toj\u00e1ssal<\/li>\n<li><strong>Eb\u00e9d: <\/strong>S\u00fclt csirke, quinoa \u00e9s s\u00fclt karfiol<\/li>\n<li><strong>Uzsonna: <\/strong>Teljes ki\u0151rl\u00e9s\u0171 angol muffin ban\u00e1nnal, mogyor\u00f3vajjal<\/li>\n<li><strong>Vacsora: <\/strong>Cukkinis t\u00e9szta paradicsomsz\u00f3sszal \u00e9s feh\u00e9rbabbal<\/li>\n<\/ul>\n<h2><strong>Szerda<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli<\/strong>: Zabk\u00e1sa kesudi\u00f3tejjel, k\u00f3kuszreszel\u00e9kkel, veg\u00e1n feh\u00e9rjeturmix, mogyor\u00f3vaj<\/li>\n<li><strong>Eb\u00e9d: <\/strong>Quinoa sal\u00e1ta sz\u00e1r\u00edtott \u00e1fony\u00e1val, pek\u00e1ndi\u00f3val \u00e9s feta sajttal<\/li>\n<li><strong>Uzsonna: <\/strong>Kov\u00e1szos keny\u00e9r hummusszal \u00e9s szeletelt friss z\u00f6lds\u00e9gekkel<\/li>\n<li><strong>Vacsora: <\/strong>Veget\u00e1ri\u00e1nus chili fekete \u00e9s pinto bab kever\u00e9k\u00e9vel<\/li>\n<\/ul>\n<h2><strong>Cs\u00fct\u00f6rt\u00f6k<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli<\/strong>: Teljes ki\u0151rl\u00e9s\u0171 bagel mogyor\u00f3vajjal \u00e9s ban\u00e1nnal<\/li>\n<li><strong>Eb\u00e9d: <\/strong>Z\u00f6ldsal\u00e1ta garn\u00e9lar\u00e1kkal, kukoric\u00e1val, fekete babbal \u00e9s avok\u00e1d\u00f3val<\/li>\n<li><strong>Uzsonna: <\/strong>Smoothie kesudi\u00f3tejb\u0151l, spen\u00f3tb\u00f3l, mogyor\u00f3vajb\u00f3l \u00e9s fagyasztott bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kb\u0151l<\/li>\n<li><strong>Vacsora: <\/strong>Csicseribors\u00f3, ubork\u00e1val, paradicsommal, barna rizzsel \u00e9s mediterr\u00e1n \u00f6ntettel<\/li>\n<\/ul>\n<figure id=\"attachment_13643\" aria-describedby=\"caption-attachment-13643\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-13643 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169.jpg\" alt=\"Legumes\" width=\"1280\" height=\"853\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/legumes-pexels-1537169-272x182.jpg 272w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/a><figcaption id=\"caption-attachment-13643\" class=\"wp-caption-text\"><em>A h\u00fcvelyesek j\u00f3 feh\u00e9rjeforr\u00e1sok.<\/em><\/figcaption><\/figure>\n<h2><strong>P\u00e9ntek<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli<\/strong>: Zabk\u00e1sa mandulatejjel, veg\u00e1n feh\u00e9rjeturmix, mogyor\u00f3vaj, datolya<\/li>\n<li><strong>Eb\u00e9d: <\/strong>Tonhal sal\u00e1ta, spen\u00f3ttal, s\u00e1rgar\u00e9p\u00e1val, borssal, alm\u00e1val, \u00e1fony\u00e1val \u00e9s t\u00f6kmaggal<\/li>\n<li><strong>Uzsonna: <\/strong>Joghurt pek\u00e1ndi\u00f3val \u00e9s fagyasztott bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kkel<\/li>\n<li><strong>Vacsora: <\/strong>Lencseleves teljes ki\u0151rl\u00e9s\u0171 keny\u00e9rrel \u00e9s kem\u00e9ny sajttal<\/li>\n<\/ul>\n<h2><strong>Szombat<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli<\/strong>: Epres-ricott\u00e1s palacsinta \u00e9tcsokol\u00e1d\u00e9val<\/li>\n<li><strong>Eb\u00e9d: <\/strong>Edamame-t\u00e1l, z\u00f6lds\u00e9gekkel, barna rizzsel \u00e9s \u00e1zsiai \u00f6ntettel<\/li>\n<li><strong>Uzsonna: <\/strong>Smoothie mandulatejjel, spen\u00f3ttal, mogyor\u00f3vajjal \u00e9s fagyasztott bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6kkel<\/li>\n<li><strong>Vacsora: <\/strong>Grillezett lazac, s\u00fclt \u00e9desburgonya \u00e9s z\u00f6ldbab<\/li>\n<\/ul>\n<h2><strong>Vas\u00e1rnap<\/strong><\/h2>\n<ul>\n<li><strong>Reggeli<\/strong>: Omlett kaliforniai paprik\u00e1val, gomb\u00e1val \u00e9s cheddar sajttal<\/li>\n<li><strong>Eb\u00e9d: <\/strong>Feketebab burger avok\u00e1d\u00f3val \u00e9s s\u00fclt \u00e9desburgony\u00e1val<\/li>\n<li><strong>Uzsonna: <\/strong>S\u00e1rgar\u00e9pa mandulavajjal \u00e9s \u00e9tcsokol\u00e1d\u00e9 darabokkal<\/li>\n<li><strong>Vacsora: <\/strong>C\u00e9z\u00e1r sal\u00e1ta kelk\u00e1poszt\u00e1val, lencs\u00e9vel \u00e9s paradicsomlevessel<\/li>\n<\/ul>\n<p>Rem\u00e9lj\u00fck, hogy ez alapj\u00e1n, a minta\u00e9trend alapj\u00e1n j\u00f3l \u00e1tl\u00e1tod, mit jelent flexit\u00e1ri\u00e1nusnak lenni. Sorozatunk k\u00f6vetkez\u0151 cikk\u00e9ben le\u00edrjuk, mire kell figyelned, ha saj\u00e1t magadnak szeretn\u00e9l hasonl\u00f3t \u00f6ssze\u00e1ll\u00edtani!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ha szeretn\u00e9l eg\u00e9szs\u00e9gesebben \u00e9tkezni, kevesebb gyorskaj\u00e1t enni, \u00e9s els\u0151sorban n\u00f6v\u00e9nyi alap\u00fa \u00e9teleket fogyasztani, de nem akarsz semmit t\u00fals\u00e1gosan lekorl\u00e1tozni, a [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":13645,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13641","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 \u2013 Minta\u00e9trend<\/title>\n<meta name=\"description\" content=\"Ha szeretn\u00e9l eg\u00e9szs\u00e9gesebben \u00e9tkezni, kevesebb gyorskaj\u00e1t enni, \u00e9s els\u0151sorban n\u00f6v\u00e9nyi alap\u00fa \u00e9teleket fogyasztani, de nem akarsz semmit t\u00fals\u00e1gosan lekorl\u00e1tozni, a flexit\u00e1ri\u00e1nus \u00e9trend neked val\u00f3! 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