{"id":13664,"date":"2022-03-02T08:00:38","date_gmt":"2022-03-02T06:00:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13664"},"modified":"2022-02-25T16:51:22","modified_gmt":"2022-02-25T14:51:22","slug":"flexitarianus-etrend-bringasoknak-hogy-mukodik","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-hogy-mukodik\/","title":{"rendered":"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak \u2013 Hogy m\u0171k\u00f6dik?"},"content":{"rendered":"<p><strong>Ha a legt\u00f6bb di\u00e9ta sz\u00e1modra t\u00fals\u00e1gosan szigor\u00fa sz\u00e1modra, a flexit\u00e1ri\u00e1nus \u00e9trend lehet a megold\u00e1s. R\u00f6viden: ez egy olyan veget\u00e1ri\u00e1nus \u00e9trend, ami lehet\u0151s\u00e9get ad arra, hogy alkalmank\u00e9nt halat \u00e9s h\u00fast is fogyassz. N\u00e9zd meg, milyen elvek alapj\u00e1n \u00e1ll\u00edthatod \u00f6ssze saj\u00e1t flexit\u00e1ri\u00e1nus \u00e9trendedet!<\/strong><\/p>\n<p><!--more--><\/p>\n<p>A flexit\u00e1ri\u00e1nus sz\u00f3 az angol flexible (rugalmas) \u00e9s a veget\u00e1ri\u00e1nus sz\u00f3b\u00f3l ered. C\u00e9lja, hogy kevesebb h\u00fast \u00e9p\u00edts be egy eg\u00e9szs\u00e9ges \u00e9trendedbe, an\u00e9lk\u00fcl, hogy b\u00e1rmit is teljesen ki kellene z\u00e1rnod. A di\u00e9ta 2009-ben v\u00e1lt n\u00e9pszer\u0171v\u00e9, miut\u00e1n Dawn Jackson Blatner regisztr\u00e1lt dietetikus megjelentette a Flexit\u00e1ri\u00e1nus di\u00e9ta: egy t\u00f6bbnyire veget\u00e1ri\u00e1nus m\u00f3dszer fogy\u00e1shoz, a betegs\u00e9gek megel\u0151z\u00e9s\u00e9hez \u00e9s a hossz\u00fa, eg\u00e9szs\u00e9ges \u00e9lethez. Sok ember sz\u00e1m\u00e1ra vonz\u00f3, mert sz\u00e1mos el\u0151nyt k\u00edn\u00e1l, amit a n\u00f6v\u00e9nyi alap\u00fa \u00e9trend is, de nagyobb szabads\u00e1got ad.<\/p>\n<h2><strong>Mennyi h\u00fast fogyaszthatnak a flexit\u00e1ri\u00e1nusok?<\/strong><\/h2>\n<p>A Jackson Blatner k\u00f6nyv\u00e9ben le\u00edrt flexit\u00e1ri\u00e1nus \u00e9trend a n\u00f6v\u00e9nyi alap\u00fa \u00e9tkez\u00e9sen alapul. Emellett azonban rengeteg lehet\u0151s\u00e9get hagy a h\u00fasfogyaszt\u00e1sra. H\u00e1rom megk\u00f6zel\u00edt\u00e9st \u00edr le, melyekb\u0151l v\u00e1laszthatunk:<\/p>\n<ul>\n<li>Kezd\u0151knek: heti k\u00e9t h\u00fasmentes nap (hetente 730 g h\u00fas)<\/li>\n<li>Halad\u00f3knak: heti h\u00e1rom vagy n\u00e9gy h\u00fasmentes nap (hetente 510 g h\u00fas)<\/li>\n<li>Profiknak: heti \u00f6t h\u00fasmentes nap (hetente 250 g h\u00fas)<\/li>\n<\/ul>\n<h2><strong>Racion\u00e1lis elvek<\/strong><\/h2>\n<p>A di\u00e9ta nem csak a h\u00fas visszaszor\u00edt\u00e1s\u00e1t helyezi el\u0151t\u00e9rbe. \u00d6t alappill\u00e9rre \u00e9p\u00fcl, ezek azok, amik igaz\u00e1n eg\u00e9szs\u00e9gess\u00e9 teszik:<\/p>\n<ul>\n<li>F\u0151leg gy\u00fcm\u00f6lcs\u00f6t, z\u00f6lds\u00e9get, h\u00fcvelyeseket \u00e9s teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1t tartalmaz<\/li>\n<li>\u00c1llati feh\u00e9rj\u00e9k helyett a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9ket helyezi el\u0151t\u00e9rbe<\/li>\n<li>Id\u0151nk\u00e9nt beiktat h\u00fast \u00e9s halat<\/li>\n<li>Term\u00e9szetes, kev\u00e9ss\u00e9 feldolgozott \u00e9lelmiszereket \u00e9p\u00edt be<\/li>\n<li>Korl\u00e1tozza a hozz\u00e1adott cukrok \u00e9s az \u00e9dess\u00e9gek mennyis\u00e9g\u00e9t<\/li>\n<\/ul>\n<figure id=\"attachment_13665\" aria-describedby=\"caption-attachment-13665\" style=\"width: 1250px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13665\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611.jpg\" alt=\"Flexitarian diet\" width=\"1250\" height=\"833\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Avocado-salad-profimedia-0655098611-272x182.jpg 272w\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" \/><\/a><figcaption id=\"caption-attachment-13665\" class=\"wp-caption-text\"><em>Meg\u00e9ri kipr\u00f3b\u00e1lni a flexit\u00e1ri\u00e1nus di\u00e9t\u00e1t? \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n<h2><strong>Milyen \u00e9teleket fogyaszthatsz?<\/strong><\/h2>\n<p>A legt\u00f6bb \u00e9lelmiszert nem z\u00e1rja ki az \u00e9trend, de a fent eml\u00edtett alapelvek az eg\u00e9szs\u00e9gesebb lehet\u0151s\u00e9gek fel\u00e9 terelgetnek.<\/p>\n<h4>N\u00f6v\u00e9nyi alap\u00fa \u00e9lelmiszerek<\/h4>\n<ul>\n<li>Feh\u00e9rje: sz\u00f3jabab, tempeh, tofu, bab, csicseribors\u00f3, bors\u00f3, lencse<\/li>\n<li>\u00d6sszetett sz\u00e9nhidr\u00e1tok: t\u00f6k, s\u00fct\u0151t\u00f6k, burgonya, kukorica, vadrizs, quinoa, hajdina<\/li>\n<li>Zs\u00edrok: di\u00f3f\u00e9l\u00e9k, magvak, avok\u00e1d\u00f3, olajbogy\u00f3<\/li>\n<li>Z\u00f6lds\u00e9gek \u00e9s gy\u00fcm\u00f6lcs\u00f6k: b\u00e1rmi, ami csak minim\u00e1lisan van feldolgozva<\/li>\n<li>F\u0171szerek: f\u0171szern\u00f6v\u00e9nyek, f\u0171szerek, sz\u00f3jasz\u00f3sz, almaecet, must\u00e1r<\/li>\n<li>Italok: sz\u00e9nsavmentes \u00e9s sz\u00e9nsavas v\u00edz, tea, k\u00e1v\u00e9<\/li>\n<\/ul>\n<p>Ha pedig \u00e1llati eredet\u0171 \u00e9lelmiszerekr\u0151l van sz\u00f3, pr\u00f3b\u00e1ld a min\u0151s\u00e9gi \u00e1rukat keresni! Mivel kevesebb ilyen \u00e9telt fogsz enni, kicsit t\u00f6bbet k\u00f6lthetsz organikus term\u00e9kekre. Ha teheted, v\u00e1s\u00e1rolj helyi gazd\u00e1kt\u00f3l, akik gondoskodnak az \u00e1llataikr\u00f3l \u00e9s a talajr\u00f3l!<\/p>\n<ul>\n<li>Hal \u00e9s tenger gy\u00fcm\u00f6lcsei: vadon fogott<\/li>\n<li>Toj\u00e1s: szabadtart\u00e1s\u00fa vagy legel\u0151n nevelt<\/li>\n<li>Tejterm\u00e9kek: legeltet\u0151n vagy f\u0171vel etetett \u00e1llatokb\u00f3l sz\u00e1rmaz\u00f3, organikus<\/li>\n<li>Baromfi: Bio, szabadtart\u00e1s\u00fa vagy legel\u0151n teny\u00e9sztett<\/li>\n<li>V\u00f6r\u00f6s h\u00fas: f\u0171vel etetett vagy legeltet\u0151n nevelt<\/li>\n<\/ul>\n<h2><strong>Amiket cs\u00f6kkentened kell<\/strong><\/h2>\n<p>B\u00e1rmelyik kedvenc \u00e9telt be lehet \u00e9p\u00edteni a flexit\u00e1ri\u00e1nus \u00e9trendbe. A di\u00e9ta l\u00e9nyege, hogy rugalmas. Ami\u00e9rt n\u00e9pszer\u0171 az azonban az, hogy cs\u00f6kkenteni igyekszik a feldolgozott \u00e9lelmiszerek mennyis\u00e9g\u00e9t. Ha szeretn\u00e9d kihaszn\u00e1lni az \u00e9trend el\u0151nyeit, a k\u00f6vetkez\u0151ket kell korl\u00e1toznod:<\/p>\n<ul>\n<li>Feldolgozott h\u00fasok: szalonna, kolb\u00e1sz, szal\u00e1mi<\/li>\n<li>Finom\u00edtott sz\u00e9nhidr\u00e1tok: croissant, feh\u00e9r keny\u00e9r, bagel<\/li>\n<li>Hozz\u00e1adott cukor \u00e9s \u00e9dess\u00e9gek: \u00fcd\u00edt\u0151k, f\u00e1nkok, s\u00fctem\u00e9nyek, \u00e9dess\u00e9gek<\/li>\n<li>Gyors\u00e9telek: s\u00fclt krumpli, hamburger, csirke falatk\u00e1k, shake<\/li>\n<\/ul>\n<p>Ha k\u00f6veted a flexit\u00e1ri\u00e1nus \u00e9trend alapelveit, val\u00f3sz\u00edn\u0171leg egy eg\u00e9szs\u00e9gesebb \u00e9trendn\u00e9l fogsz kik\u00f6tni. Ha k\u00edv\u00e1ncsi vagy r\u00e1, milyen el\u0151nyei vannak ennek a megk\u00f6zel\u00edt\u00e9snek, olvasd el <u>ezt a cikk\u00fcnket<\/u>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ha a legt\u00f6bb di\u00e9ta sz\u00e1modra t\u00fals\u00e1gosan szigor\u00fa sz\u00e1modra, a flexit\u00e1ri\u00e1nus \u00e9trend lehet a megold\u00e1s. R\u00f6viden: ez egy olyan veget\u00e1ri\u00e1nus \u00e9trend, [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":13667,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13664","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 Hogy m\u0171k\u00f6dik?<\/title>\n<meta name=\"description\" content=\"Ha a legt\u00f6bb di\u00e9ta sz\u00e1modra t\u00fals\u00e1gosan szigor\u00fa sz\u00e1modra, a flexit\u00e1ri\u00e1nus \u00e9trend lehet a megold\u00e1s. R\u00f6viden: ez egy olyan veget\u00e1ri\u00e1nus \u00e9trend, ami lehet\u0151s\u00e9get ad arra, hogy alkalmank\u00e9nt halat \u00e9s h\u00fast is fogyassz. N\u00e9zd meg, milyen elvek alapj\u00e1n \u00e1ll\u00edthatod \u00f6ssze saj\u00e1t flexit\u00e1ri\u00e1nus \u00e9trendedet!\" \/>\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-hogy-mukodik\/\" \/>\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 \u2013 Hogy m\u0171k\u00f6dik?\" \/>\n<meta property=\"og:description\" content=\"Ha a legt\u00f6bb di\u00e9ta sz\u00e1modra t\u00fals\u00e1gosan szigor\u00fa sz\u00e1modra, a flexit\u00e1ri\u00e1nus \u00e9trend lehet a megold\u00e1s. 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N\u00e9zd meg, milyen elvek alapj\u00e1n \u00e1ll\u00edthatod \u00f6ssze saj\u00e1t flexit\u00e1ri\u00e1nus \u00e9trendedet!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-hogy-mukodik\/\" \/>\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=\"2022-03-02T06:00:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Salad-profimedia-0658240896-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-hogy-mukodik\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-hogy-mukodik\/\",\"name\":\"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak \u2013 Hogy m\u0171k\u00f6dik?\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-hogy-mukodik\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-hogy-mukodik\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/02\/Salad-profimedia-0658240896-CVR.jpg\",\"datePublished\":\"2022-03-02T06:00:38+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Ha a legt\u00f6bb di\u00e9ta sz\u00e1modra t\u00fals\u00e1gosan szigor\u00fa sz\u00e1modra, a flexit\u00e1ri\u00e1nus \u00e9trend lehet a megold\u00e1s. 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