{"id":13672,"date":"2022-03-04T08:00:16","date_gmt":"2022-03-04T06:00:16","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13672"},"modified":"2022-02-25T16:59:30","modified_gmt":"2022-02-25T14:59:30","slug":"flexitarianus-etrend-bringasoknak-kinek-erdemes","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/flexitarianus-etrend-bringasoknak-kinek-erdemes\/","title":{"rendered":"Flexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak \u2013 Kinek \u00e9rdemes?"},"content":{"rendered":"

A flexit\u00e1ri\u00e1nus di\u00e9ta nagy szabads\u00e1got ad, de van \u00e9rtelme egy akt\u00edv ker\u00e9kp\u00e1rosnak k\u00f6vetni? Mennyire neh\u00e9z betartani? Mik a legfontosabb szempontok, amiket sportol\u00f3k\u00e9nt figyelembe kell venn\u00fcnk? N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l az \u00e9trend el\u0151nyeit \u00e9s h\u00e1tr\u00e1nyait, melyek seg\u00edtenek eld\u00f6nteni, neked val\u00f3-e ez a megk\u00f6zel\u00edt\u00e9s!<\/strong><\/p>\n

<\/p>\n

Ami\u00e9rt \u00f3vatosnak kell lenned<\/strong><\/h2>\n

A legfontosabb neh\u00e9zs\u00e9ge a flexit\u00e1ri\u00e1nus \u00e9trendnek, az az, hogy, b\u00e1r sz\u00e1mos el\u0151nnyel j\u00e1r az \u00e1llati eredet\u0171 \u00e9telek cs\u00f6kkent\u00e9se, az emiatt kimarad\u00f3 t\u00e1panyagokat p\u00f3tolni kell. Ezek a legfontosabbak:<\/p>\n

B12-vitamin:<\/strong> A tanulm\u00e1nyok szerint a veg\u00e1noknak \u00e9s veget\u00e1ri\u00e1nusoknak nagyobb es\u00e9llyel van B12-hi\u00e1nyuk, mint a h\u00fasev\u0151knek. Az \u00e1llati eredet\u0171 \u00e9telek az egyed\u00fcli term\u00e9szetes forr\u00e1sai ennek a vitaminnak, \u00edgy minden att\u00f3l f\u00fcgg, hogy mennyi h\u00fas, hal, tejterm\u00e9k \u00e9s toj\u00e1s szerepel az \u00e9trendedben, \u00e9s mennyire vagy fog\u00e9kony a vitaminra.<\/p>\n

Cink \u00e9s vas:<\/strong> Mindk\u00e9t \u00e1sv\u00e1nyi anyag \u00e1llati eredet\u0171 \u00e9lelmiszerekb\u0151l sz\u00edv\u00f3dik fel a legjobban. Ez az oka annak, hogy a vashi\u00e1nyos v\u00e9rszeg\u00e9nys\u00e9g gyakoribb a veget\u00e1ri\u00e1nusok k\u00f6r\u00e9ben. Emellett \u00e1ltal\u00e1ban alacsonyabb a cink-szint\u00fck is, mint a mindenev\u0151knek. J\u00f3 n\u00f6v\u00e9nyi vasforr\u00e1s a bab, a bors\u00f3, a sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6k, a di\u00f3f\u00e9l\u00e9k, a magvak \u00e9s a teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1k. Emellett a flexit\u00e1ri\u00e1nusok beilleszthetnek az \u00e9trendj\u00fckbe m\u00e1s forr\u00e1sokat is, mint amilyen a kagyl\u00f3 \u00e9s a bels\u0151s\u00e9gek.<\/p>\n

Omega-3 zs\u00edrsavak:<\/strong> a veget\u00e1ri\u00e1nusok \u00e9s veg\u00e1nok v\u00e9r\u00e9ben \u00e9s sz\u00f6veteiben ak\u00e1r 50%-kal alacsonyabb az omega-3 zs\u00edrsavak szintje, ahogy az eikozapenta\u00e9nsav (EPA) \u00e9s a dokozahexa\u00e9nsav (DHA) koncentr\u00e1ci\u00f3ja is. Ezek legjobb forr\u00e1sai a halak \u00e9s a tenger gy\u00fcm\u00f6lcsei, melyek r\u00e9szei egy j\u00f3l \u00f6ssze\u00e1ll\u00edtott flexit\u00e1ri\u00e1nus \u00e9trendnek. A n\u00f6v\u00e9nyi forr\u00e1sok, mint p\u00e9ld\u00e1ul a lenmag, a chia mag vagy a di\u00f3, csak egy r\u00f6vid sz\u00e9nl\u00e1nc\u00fa omega-3-at, az alfa-linol\u00e9nsavat (ALA) biztos\u00edtanak, melyet a szervezetnek kell EPA-v\u00e1 \u00e9s DHA-v\u00e1 alak\u00edtani.<\/p>\n

\"Ramen<\/a>
Ha a legt\u00f6bb \u00e9trendet t\u00fal szigor\u00fanak l\u00e1tod, a flexit\u00e1ri\u00e1nus di\u00e9ta j\u00f3 v\u00e1laszt\u00e1s lehet. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Amire ker\u00e9kp\u00e1rosk\u00e9nt figyelned kell<\/strong><\/h2>\n

A sportol\u00f3knak nagyobb az ig\u00e9ny\u00fck a legt\u00f6bb vitaminra \u00e9s \u00e1sv\u00e1nyi anyagra. Ez azt jelenti, hogy a fent eml\u00edtett t\u00e1panyagok hi\u00e1nya m\u00e9g probl\u00e9m\u00e1sabb lehet sz\u00e1mukra. Az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k, \u00edgy a ker\u00e9kp\u00e1rosok is k\u00f6r\u00fclbel\u00fcl 50%-kal magasabb feh\u00e9rjesz\u00fcks\u00e9glettel is rendelkeznek. Ezeknek az extra ig\u00e9nyeknek a kiel\u00e9g\u00edt\u00e9se \u00e9rdek\u00e9ben meg kell fontolnod, hogy edz\u00e9snapokon be tudsz-e vezetni h\u00fasnapokat, hogy n\u00f6veld a feh\u00e9rjebevitelt, illetve a zs\u00edrban old\u00f3d\u00f3 vitaminok mennyis\u00e9g\u00e9t. Alternat\u00edvak\u00e9nt ezt feh\u00e9rjeporral \u00e9s multivitamin-kieg\u00e9sz\u00edt\u0151vel is megteheted.<\/p>\n

Ami\u00e9rt \u00e9rdemes megpr\u00f3b\u00e1lni<\/strong><\/h2>\n

Majdnem veget\u00e1ri\u00e1nus<\/strong> \u2013 Ez a di\u00e9ta lehet\u0151v\u00e9 teszi, hogy \u00e9lvezd a n\u00f6v\u00e9nyi alap\u00fa \u00e9trend el\u0151nyeit, an\u00e9lk\u00fcl, hogy teljesen le kellene mondanod a h\u00fasr\u00f3l. \u00c9ppen ez\u00e9rt nagyszer\u0171 megold\u00e1s azoknak, akik \u00e9rdekl\u0151dnek a hasonl\u00f3 \u00e9trendek ir\u00e1nt, de nem akarnak t\u00fal sok korl\u00e1tot. Azok a veg\u00e1nok \u00e9s veget\u00e1ri\u00e1nusok is sokszor v\u00e1ltanak erre az \u00e9trendre, akik t\u00e1panyaghi\u00e1nnyal k\u00fczd\u00f6ttek.<\/p>\n

Rugalmas<\/strong> – Senki sem edz minden nap ugyan\u00fagy. Ha \u00fagy \u00e9rzed, h\u00fasra van sz\u00fcks\u00e9ged ahhoz, hogy intenz\u00edven tudj mozogni, de m\u00e1s napokon n\u00f6v\u00e9nyi alap\u00fa \u00e9teleket szeretn\u00e9l fogyasztani, t\u00f6k\u00e9letes megold\u00e1s a flexit\u00e1ri\u00e1nus di\u00e9ta. M\u00e9g a profik is ritk\u00e1n k\u00f6telez\u0151dnek el egyfajta \u00e9trend mellett! Legt\u00f6bbj\u00fcknek olyan megold\u00e1sra van sz\u00fcks\u00e9ge, mely mindig alkalmazkodik aktu\u00e1lis ig\u00e9nyeikhez.<\/p>\n

K\u00f6nnyen k\u00f6vethet\u0151<\/strong> \u2013Flexit\u00e1ri\u00e1nusnak lenni nagyon egyszer\u0171. Nagyj\u00e1b\u00f3l b\u00e1rmit ehetsz, amit szeretn\u00e9l. N\u00e9h\u00e1ny nap betartani a h\u00fasmentess\u00e9get nem olyan nagy kih\u00edv\u00e1s. K\u00f6nny\u0171 teh\u00e1t \u00e1t\u00e1llni, ez pedig lehet\u0151v\u00e9 teszi, hogy hossz\u00fa t\u00e1v\u00fa megold\u00e1ss\u00e1 v\u00e1ljon az \u00e9trend.<\/p>\n

Sp\u00f3rolhatsz vele<\/strong> – Ehhez a di\u00e9t\u00e1hoz nincs sz\u00fcks\u00e9g egzotikus vagy dr\u00e1ga \u00f6sszetev\u0151kre. A n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1k, p\u00e9ld\u00e1ul a h\u00fcvelyesek pedig \u00e1ltal\u00e1ban olcs\u00f3bbak a h\u00fasokn\u00e1l.<\/p>\n

Ha eleget tudsz bevinni a kulcsfontoss\u00e1g\u00fa t\u00e1panyagokb\u00f3l \u00e9s feh\u00e9rj\u00e9kb\u0151l, nincs sok h\u00e1tr\u00e1nya annak, ha kipr\u00f3b\u00e1lod a flexit\u00e1ri\u00e1nus \u00e9trendet. Ha rugalmas \u00e9trendre v\u00e1gysz, \u00e9s szeretn\u00e9l egy kicsit k\u00f6zelebb ker\u00fclni a veget\u00e1ri\u00e1nus \u00e9letm\u00f3dhoz, mik\u00f6zben eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkozol, m\u00e1r ma elkezdheted a flexit\u00e1ri\u00e1nus di\u00e9t\u00e1t!<\/p>\n","protected":false},"excerpt":{"rendered":"

A flexit\u00e1ri\u00e1nus di\u00e9ta nagy szabads\u00e1got ad, de van \u00e9rtelme egy akt\u00edv ker\u00e9kp\u00e1rosnak k\u00f6vetni? Mennyire neh\u00e9z betartani? Mik a legfontosabb szempontok, […]<\/p>\n","protected":false},"author":71,"featured_media":13674,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13672","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nFlexit\u00e1ri\u00e1nus \u00e9trend bring\u00e1soknak \u2013 Kinek \u00e9rdemes?<\/title>\n<meta name=\"description\" content=\"A flexit\u00e1ri\u00e1nus di\u00e9ta nagy szabads\u00e1got ad, de van \u00e9rtelme egy akt\u00edv ker\u00e9kp\u00e1rosnak k\u00f6vetni? Mennyire neh\u00e9z betartani? Mik a legfontosabb szempontok, amiket sportol\u00f3k\u00e9nt figyelembe kell venn\u00fcnk? N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l az \u00e9trend el\u0151nyeit \u00e9s h\u00e1tr\u00e1nyait, melyek seg\u00edtenek eld\u00f6nteni, neked val\u00f3-e ez a megk\u00f6zel\u00edt\u00e9s!\" \/>\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-kinek-erdemes\/\" \/>\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 Kinek \u00e9rdemes?\" \/>\n<meta property=\"og:description\" content=\"A flexit\u00e1ri\u00e1nus di\u00e9ta nagy szabads\u00e1got ad, de van \u00e9rtelme egy akt\u00edv ker\u00e9kp\u00e1rosnak k\u00f6vetni? Mennyire neh\u00e9z betartani? Mik a legfontosabb szempontok, amiket sportol\u00f3k\u00e9nt figyelembe kell venn\u00fcnk? 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