{"id":14704,"date":"2022-04-30T08:00:33","date_gmt":"2022-04-30T06:00:33","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=14704"},"modified":"2022-04-22T15:06:48","modified_gmt":"2022-04-22T13:06:48","slug":"13-alacsony-kaloriatartalmu-nassolnivalo-ami-eleg-energiat-ad-biciklizeshez","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/13-alacsony-kaloriatartalmu-nassolnivalo-ami-eleg-energiat-ad-biciklizeshez\/","title":{"rendered":"13 alacsony kal\u00f3riatartalm\u00fa nassolnival\u00f3, ami el\u00e9g energi\u00e1t ad bicikliz\u00e9shez"},"content":{"rendered":"

Tele vannak t\u00e1panyaggal, \u00edgy t\u00f6k\u00e9letes harapnival\u00f3k edz\u00e9s k\u00f6zben, el\u0151tt vagy ut\u00e1n!<\/strong><\/p>\n

A ker\u00e9kp\u00e1rosoknak, ahogy minden sportol\u00f3nak, nagy sz\u00fcks\u00e9ge van sz\u00e9nhidr\u00e1tokra, zs\u00edrokra \u00e9s feh\u00e9rj\u00e9kre, sok el\u0151re csomagolt \u00e9tel viszont ezek mellett sok cukrot \u00e9s m\u00e1s feldolgozott anyagot tartalmaz. Van egy hely azonban, ahol t\u00f6k\u00e9letes nassonlival\u00f3k b\u00fajnak meg, amikben egy tonna t\u00e1panyag tal\u00e1lhat\u00f3, m\u00e9gis alacsony a kal\u00f3riatartalmuk. Ez a hely pedig a konyh\u00e1d.<\/p>\n

\u00cdme a legjobb alacsony kal\u00f3riatartalm\u00fa \u00e9telek, amiket otthon is k\u00f6nnyen elk\u00e9sz\u00edthetsz, plusz n\u00e9h\u00e1ny eg\u00e9szs\u00e9ges el\u0151recsomagolt opci\u00f3, arra az esetre ha sietsz. A list\u00e1t a Dr. Namrita Brooke \u00e9s a Bicycling csapata \u00e1ll\u00edtotta \u00f6ssze.<\/p>\n

1. Pir\u00edt\u00f3s avok\u00e1d\u00f3val \u00e9s kendermaggal<\/strong><\/h2>\n
\"\"
Unsplash I Louis Hansel<\/figcaption><\/figure>\n

A teljes ki\u0151rl\u00e9s\u0171 pir\u00edt\u00f3st avok\u00e1d\u00f3val \u00e9s kendermaggal megpakolva t\u00e1panyagd\u00fas \u00e9s \u00edzletes nassolnival\u00f3k\u00e9nt fogyaszthatjuk \u2013 \u00e9s j\u00f3 ideig j\u00f3l is lakhatunk vele. Az avok\u00e1d\u00f3 tele van eg\u00e9szs\u00e9ges zs\u00edrral, feh\u00e9rj\u00e9vel \u00e9s rosttal, ezek pedig kellenek ahhoz, hogy j\u00f3l teljes\u00edts. A kendermag pedig hozz\u00e1j\u00e1rul az izmok regener\u00e1l\u00f3d\u00e1s\u00e1hoz \u00e9s seg\u00edt form\u00e1ban maradni, hiszen magas a B-vitamin-, magn\u00e9zium- \u00e9s vastartalma.<\/p>\n

2. Bagel kr\u00e9msajttal \u00e9s f\u00fcst\u00f6lt lazaccal<\/strong><\/h2>\n
\"\"
Unsplash I Freunde des Snacks e.V.<\/figcaption><\/figure>\n

Tele van feh\u00e9rj\u00e9vel \u00e9s sz\u00e9nhidr\u00e1tokkal, amikre a ker\u00e9kp\u00e1rosoknak a gyors regener\u00e1l\u00f3d\u00e1shoz \u00e9s az eg\u00e9szs\u00e9g\u00fck megtart\u00e1s\u00e1hoz is sz\u00fcks\u00e9ge van. A lazac remek forr\u00e1sa az omega-3 zs\u00edrsavaknak, melyek seg\u00edtik legy\u0151zni a gyullad\u00e1st, er\u0151s\u00edtik a sz\u00edvet \u00e9s t\u00e1mogatj\u00e1k a j\u00f3 sportteljes\u00edtm\u00e9nyt. Nem lehet t\u00falz\u00e1sba vinni!<\/p>\n

3. Teljes ki\u0151rl\u00e9s\u0171 keksz t\u00far\u00f3val<\/strong><\/h2>\n
\"\"
Unsplash I Anita Peeples<\/figcaption><\/figure>\n

Ez az uzsonna tele van sz\u00e9nhidr\u00e1ttal \u00e9s feh\u00e9rj\u00e9vel, r\u00e1ad\u00e1sul rendk\u00edv\u00fcl egyszer\u0171 elk\u00e9sz\u00edteni. V\u00e1laszd ki kedvenc 100%-ban teljes ki\u0151rl\u00e9s\u0171 kekszedet \u00e9s m\u00e1rtogasd t\u00far\u00f3ba! A t\u00far\u00f3 rengeteg feh\u00e9rj\u00e9t tartalmaz, \u00e9s viszonylag kev\u00e9s kal\u00f3ri\u00e1t, emellett pedig vitaminokban \u00e9s \u00e1sv\u00e1nyi anyagokban gazdag, p\u00e9ld\u00e1ul kiv\u00e1l\u00f3 kalcium- \u00e9s foszforforr\u00e1s.<\/p>\n

4. Friss gy\u00fcm\u00f6lcs, p\u00e9ld\u00e1ul alma vagy ban\u00e1n, mogyor\u00f3vajjal<\/strong><\/h2>\n
\"\"
Unsplash I sheri silver<\/figcaption><\/figure>\n

Kiv\u00e1l\u00f3 snack mozg\u00e1s el\u0151tt, hiszen rengeteg energi\u00e1t ad. Sz\u00e9nhidr\u00e1t- \u00e9s feh\u00e9rjed\u00fas, illetve magas a rosttartalma. Megfelel\u0151 mennyis\u00e9g\u0171 zs\u00edrt is tartalmaz. Fontos viszont, hogy ne vidd t\u00falz\u00e1sba a mogyor\u00f3vajat! Egy-k\u00e9t kan\u00e1l elegend\u0151.<\/p>\n

5. Hummusz b\u00e9bir\u00e9p\u00e1val<\/strong><\/h2>\n
\"\"
Unsplash I Christopher Alvarenga<\/figcaption><\/figure>\n

A b\u00e9bi s\u00e1rgar\u00e9pa \u00e9s a hummusz rostban \u00e9s feh\u00e9rj\u00e9ben gazdag p\u00e1rost alkot. Megb\u00edzhat\u00f3 n\u00f6v\u00e9nyi forr\u00e1sb\u00f3l \u2013 csicseribors\u00f3val \u2013 k\u00e9sz\u00fclt hummuszt b\u00e1rmikor fogyaszthatsz!<\/p>\n

6. Di\u00f3vajas pir\u00edt\u00f3s<\/strong><\/h2>\n
\"\"
Unsplash I Irene Kredenets<\/figcaption><\/figure>\n

Kenj meg egy szelet teljes ki\u0151rl\u00e9s\u0171 kenyeret di\u00f3vajjal, mogyor\u00f3vajjal vagy mandulavajjal \u00e9s fogyaszd teker\u00e9s el\u0151tt! Ez gyakorlatilag megfelel egy mini \u00e9tkez\u00e9snek, rengeteg sz\u00e9nhidr\u00e1tot, feh\u00e9rj\u00e9t, rostot \u00e9s zs\u00edrt viszel be vele, \u00edgy felt\u00f6ltheted az energiarakt\u00e1rad.<\/p>\n

7. Magvak (mandula, f\u00f6ldimogyor\u00f3, kesudi\u00f3)<\/strong><\/h2>\n
\"\"
Unsplash I Pratik Bachhav<\/figcaption><\/figure>\n

A di\u00f3 j\u00f3 E-vitamin- \u00e9s magn\u00e9ziumforr\u00e1s lehet, azonban figyelni kell a magvak mennyis\u00e9g\u00e9re, t\u00falz\u00e1sba eshetsz a kal\u00f3riabevitellel! Egy mar\u00e9knyi di\u00f3, f\u0151leg, ha nyers, rengeteg energi\u00e1t ad. Keverheted a magvakat \u00e9des, energiz\u00e1l\u00f3 sz\u00e9nhidr\u00e1ttal, p\u00e9ld\u00e1ul mazsol\u00e1val!<\/p>\n

8. Di\u00e1kcsemege<\/strong><\/h2>\n
\"\"
Unsplash I Maksim Shutov<\/figcaption><\/figure>\n

El\u0151re csomagolt, \u00edgy k\u00f6nnyen magaddal viheted, r\u00e1ad\u00e1sul tele van energi\u00e1val. Mivel ez is els\u0151sorban magvakb\u00f3l \u00e1ll, itt is figyelni kell a mennyis\u00e9gre! K\u00f6r\u00fclbel\u00fcl negyed cs\u00e9sze, vagyis 30-60 gramm el\u00e9g! V\u00e1lassz olyat, amiben sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6t \u00e9s di\u00f3f\u00e9l\u00e9ket is tal\u00e1lsz, ezek tele vannak eg\u00e9szs\u00e9ges zs\u00edrokkal, feh\u00e9rj\u00e9kkel \u00e9s sz\u00e9nhidr\u00e1tokkal!<\/p>\n

9. F\u00fcge<\/strong><\/h2>\n
\"\"
Unsplash I Tom Hermans<\/figcaption><\/figure>\n

Sz\u00e1r\u00edtott form\u00e1ban k\u00f6nnyen magaddal viheted az \u00fatra, hogy k\u00f6zben vagy ut\u00e1na elfogyaszd \u00e9s felt\u00f6lt\u0151dj energi\u00e1val. Keress olyat, amiben kev\u00e9s m\u00e1s alapanyag tal\u00e1lhat\u00f3, \u00e9s k\u00f6r\u00fclbel\u00fcl 25-30 gramm sz\u00e9nhidr\u00e1tot tartalmaz!<\/p>\n

10. Popcorn<\/strong><\/h2>\n
\"\"
Unsplash I Georgia Vagim<\/figcaption><\/figure>\n

A popcorn k\u00e9nyelmes \u00e9s finom sz\u00e9nhidr\u00e1t-forr\u00e1s, k\u00fcl\u00f6n\u00f6sen mozg\u00e1s ut\u00e1n \u00e9rdemes fogyasztani. 30 grammban 4 gramm rost is lehet, \u00edgy k\u00f6nnyen el\u00e9rheted vele a napi aj\u00e1nlott rostbevitelt.<\/p>\n

11. S\u00fclt csicseribors\u00f3<\/strong><\/h2>\n
\"\"
Unsplash I engin akyurt<\/figcaption><\/figure>\n

\u00d6sszetett sz\u00e9nhidr\u00e1tokban, feh\u00e9rj\u00e9ben \u00e9s rostban gazdag. Egyetlen adag (kb. 1\/3 cs\u00e9sze) fel\u00f6lti az energiarakt\u00e1rad.<\/p>\n

12. S\u00f3s edamame bab<\/strong><\/h2>\n
\"\"
Unsplash I Crystal Jo<\/figcaption><\/figure>\n

Az edamame bab szint\u00e9n \u00f6sszetett sz\u00e9nhidr\u00e1t, amit b\u00e1rmikor elfogyaszthatsz a hosszan tart\u00f3 energia \u00e9rdek\u00e9ben. Egy cs\u00e9sze ebb\u0151l a z\u00f6ld h\u00fcvelyesb\u0151l 8 gramm rostot tartalmaz! Fogyaszd s\u00f3val az elektrolitok\u00e9rt a szuperizzaszt\u00f3 edz\u00e9sekhez!<\/p>\n

13. Mini energiaszeletek<\/strong><\/h2>\n
\"\"
Unsplash I Towfiqu barbhuiya<\/figcaption><\/figure>\n

K\u00f6nny\u0171ek, kicsik \u00e9s el\u0151re csomagoltak, \u00edgy gyakran v\u00e1lasztjuk \u0151ket, azonban fontos, hogy olvasd el a c\u00edmk\u00e9t, miel\u0151tt megveszed! V\u00e1lassz di\u00f3b\u00f3l, magvakb\u00f3l vagy di\u00f3vajb\u00f3l k\u00e9sz\u00fclt term\u00e9keket a csokol\u00e1d\u00e9s vagy karamell\u00e1s v\u00e1ltozatok helyett! Keress olyan szeleteket, melyek 250-300 kal\u00f3ri\u00e1t tartalmaznak, illetve 30 gramm sz\u00e9nhidr\u00e1tot, 10 gramm feh\u00e9rj\u00e9t \u00e9s 5 grammn\u00e1l kevesebb hozz\u00e1adott cukrot \u00e9s rostot!<\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Tele vannak t\u00e1panyaggal, \u00edgy t\u00f6k\u00e9letes harapnival\u00f3k edz\u00e9s k\u00f6zben, el\u0151tt vagy ut\u00e1n!<\/p>\n","protected":false},"author":71,"featured_media":14705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-14704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n13 alacsony kal\u00f3riatartalm\u00fa nassolnival\u00f3, ami el\u00e9g energi\u00e1t ad bicikliz\u00e9shez<\/title>\n<meta name=\"description\" content=\"Tele vannak t\u00e1panyaggal, \u00edgy t\u00f6k\u00e9letes harapnival\u00f3k edz\u00e9s k\u00f6zben, el\u0151tt vagy ut\u00e1n!\" \/>\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\/13-alacsony-kaloriatartalmu-nassolnivalo-ami-eleg-energiat-ad-biciklizeshez\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"13 alacsony kal\u00f3riatartalm\u00fa nassolnival\u00f3, ami el\u00e9g energi\u00e1t ad bicikliz\u00e9shez\" \/>\n<meta property=\"og:description\" content=\"Tele vannak t\u00e1panyaggal, \u00edgy t\u00f6k\u00e9letes harapnival\u00f3k edz\u00e9s k\u00f6zben, el\u0151tt vagy ut\u00e1n!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/13-alacsony-kaloriatartalmu-nassolnivalo-ami-eleg-energiat-ad-biciklizeshez\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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