{"id":14994,"date":"2022-05-21T08:00:33","date_gmt":"2022-05-21T06:00:33","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=14994"},"modified":"2022-05-13T14:58:41","modified_gmt":"2022-05-13T12:58:41","slug":"tavaszi-es-nyari-harapnivalok","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/tavaszi-es-nyari-harapnivalok\/","title":{"rendered":"Tavaszi \u00e9s ny\u00e1ri harapnival\u00f3k"},"content":{"rendered":"

Ha vetted a b\u00e1tors\u00e1got \u00e9s t\u00e9len is kiment\u00e9l tekerni, val\u00f3sz\u00edn\u0171leg nem sokat t\u00f6r\u0151dt\u00e9l a harapnival\u00f3kkal. Ink\u00e1bb gyorsan elfogyaszhat\u00f3 g\u00e9leket vitt\u00e9l magaddal, vagy m\u00e9g azt sem, hogy elker\u00fcld a hossz\u00fa meg\u00e1ll\u00f3kat, melyek sor\u00e1n k\u00f6nnyen kih\u0171lhetsz. De most m\u00e1r meleg van, r\u00f6vidgaty\u00e1ban \u00e9lvezz\u00fck a naps\u00fct\u00e9st \u00e9s a pihen\u0151k is hosszabbak, ahogy maguk a bringat\u00far\u00e1k is. Ez azt jelenti, hogy \u00fajra kell gondolni, milyen \u00e9teleket viszel magaddal!<\/strong><\/p>\n

<\/p>\n

Egy kis unalmas elm\u00e9let<\/strong><\/h2>\n

Sportol\u00f3k\u00e9nt tudnod kell, hogy a t\u00e1panyagok fontos szerepet j\u00e1tszanak az energiafelhaszn\u00e1l\u00e1sban, \u00e9s ezek biztos\u00edtj\u00e1k, hogy a teljes t\u00fara alatt j\u00f3l \u00e9rezd magad, an\u00e9lk\u00fcl, hogy kimer\u00fcln\u00e9l.<\/p>\n

A sz\u00e9nhidr\u00e1tok az energiatermel\u0151 \u00e9lelmiszerek kir\u00e1lyai, mivel a szervezet a sz\u00e9nhidr\u00e1tokat gl\u00fck\u00f3zz\u00e1 (v\u00e9rcukorr\u00e1) alak\u00edtja, amit energiaforr\u00e1sk\u00e9nt haszn\u00e1lnak fel a sejtek, a sz\u00f6vetek \u00e9s szervek.<\/p>\n

Amikor a sz\u00e9nhidr\u00e1tokra gondolunk, a t\u00e9szta, burgonya, keny\u00e9r stb. jut esz\u00fcnkbe, azonban manaps\u00e1g ritk\u00e1n l\u00e1tni bicikliseket egy vekni cip\u00f3val a h\u00f3nuk alatt. Mivel ezek lass\u00fa felsz\u00edv\u00f3d\u00e1s\u00fa \u00e9telek, \u00e9rdemes n\u00e9h\u00e1ny \u00f3r\u00e1val indul\u00e1s el\u0151tt elfogyasztani \u0151ket ahhoz, hogy energi\u00e1t adjanak az \u00faton. V\u00e1lassz magas GI-s (glik\u00e9mi\u00e1s index\u0171) \u00e9teleket, p\u00e9ld\u00e1ul cukros nasikat \u00e9s frukt\u00f3zt \u00e9s dextr\u00f3zt tartalmaz\u00f3 italokat! Fontos azonban, hogy megtal\u00e1ld a megfelel\u0151 cukor-zs\u00edr egyens\u00falyt: ha csak cukrot viszel be, hamar elfogyhat az energi\u00e1d!<\/p>\n

\"Cyclist<\/a>
A COVID-19 alatt elsaj\u00e1t\u00edtott konyhai tudom\u00e1nyodat nem csak a f\u0151\u00e9tkez\u00e9sekhez haszn\u00e1lhatod, hanem az \u00fatk\u00f6zben elfogyasztott \u00e9telekhez is. \u00a9 Profimedia, AFP<\/em><\/figcaption><\/figure>\n

Hogyan tankoljak fel?<\/strong><\/h2>\n

Ha csak 1, maximum 2 \u00f3r\u00e1s t\u00far\u00e1ra indulsz, nem fontos, hogy vigy\u00e9l magaddal harapnival\u00f3t. Kiv\u00e9ve persze, ha val\u00f3di k\u00e9nyeztet\u00e9sre v\u00e1gysz: ez esetben \u00e1llj meg egy \u00f3ra ut\u00e1n egy k\u00e1v\u00e9z\u00f3ban \u00e9s vegy\u00e9l egy szelet s\u00fctit \u00e9s egy cs\u00e9sze k\u00e1v\u00e9t!<\/p>\n

A tanulm\u00e1nyok azt mutatj\u00e1k, hogy 90 perc alatt az optim\u00e1lis bevitel 30-60 g sz\u00e9nhidr\u00e1t \u00f3r\u00e1nk\u00e9nt. Mivel mindannyian k\u00fcl\u00f6nb\u00f6z\u0151ek vagyunk, ez term\u00e9szetesen v\u00e1ltozhat, de hamar r\u00e1 fogsz j\u00f6nni, n\u00e1lad mennyi az annyi.<\/p>\n

Egy kis fontos elm\u00e9let<\/strong><\/h2>\n

Az al\u00e1bbiakban bemutatunk n\u00e9h\u00e1ny ker\u00e9kp\u00e1ros nasi-\u00f6tletet, valamint ezek sz\u00e9nhidr\u00e1t- \u00e9s kal\u00f3riatartalm\u00e1t, hogy alaposan fel tudj k\u00e9sz\u00fclni a k\u00f6vetkez\u0151 t\u00far\u00e1dra! Hasznos lehet a \u201erendes\u201d \u00e9telekkel kezdeni, \u00e9s a cukros harapnival\u00f3kat az \u00fat k\u00e9s\u0151bbi r\u00e9szeire tartogatni, amikor sz\u00fcks\u00e9ged van egy kis extra lend\u00fcletre.<\/p>\n\n\n\n\n\n\n\n\n\n\n
N\u00e9v<\/strong><\/td>\nMennyis\u00e9g<\/strong><\/td>\nKal\u00f3ria<\/strong><\/td>\nSz\u00e9nhidr\u00e1t<\/strong><\/td>\n<\/tr>\n
Haribo Starmix<\/td>\n16g<\/td>\n55<\/td>\n12,3g<\/td>\n<\/tr>\n
High5 bogy\u00f3s energiag\u00e9l<\/td>\n40g<\/td>\n91<\/td>\n23g<\/td>\n<\/tr>\n
Perec<\/td>\n30g<\/td>\n127<\/td>\n23g<\/td>\n<\/tr>\n
Fagyasztott sz\u0151l\u0151<\/td>\n150g<\/td>\n104<\/td>\n27g<\/td>\n<\/tr>\n
Ban\u00e1n<\/td>\nK\u00f6zepes m\u00e9ret<\/td>\n105<\/td>\n27g<\/td>\n<\/tr>\n
Mogyor\u00f3vajas-lekv\u00e1ros szendvics<\/td>\n1 db<\/td>\n330<\/td>\n43g<\/td>\n<\/tr>\n
Datolya<\/td>\n100g\/14 db<\/td>\n277<\/td>\n75g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Ha van m\u00e1r egy kialakult k\u00e9ped bizonyos \u00e9telek sz\u00e9nhidr\u00e1t- \u00e9s kal\u00f3riatartalm\u00e1r\u00f3l, k\u00f6nnyen megtal\u00e1lhatod azokat a nassolnival\u00f3kat, amik neked is bev\u00e1lnak, legyen sz\u00f3 gy\u00fcm\u00f6lcsr\u0151l, energiaszeletr\u0151l vagy szendvicsr\u0151l. S\u0151t, ak\u00e1r saj\u00e1t harapnival\u00f3kat is k\u00e9sz\u00edthetsz<\/a>!<\/p>\n

B\u00e1rhogy is d\u00f6ntesz, a legfontosabb, hogy \u00e9lvezd az utat! Ne felejts el mozg\u00e1s ut\u00e1n se enni<\/a>, hogy hamarabb regener\u00e1l\u00f3dj!<\/p>\n","protected":false},"excerpt":{"rendered":"

Ha vetted a b\u00e1tors\u00e1got \u00e9s t\u00e9len is kiment\u00e9l tekerni, val\u00f3sz\u00edn\u0171leg nem sokat t\u00f6r\u0151dt\u00e9l a harapnival\u00f3kkal. Ink\u00e1bb gyorsan elfogyaszhat\u00f3 g\u00e9leket vitt\u00e9l […]<\/p>\n","protected":false},"author":71,"featured_media":14997,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-14994","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nTavaszi \u00e9s ny\u00e1ri harapnival\u00f3k<\/title>\n<meta name=\"description\" content=\"Ha vetted a b\u00e1tors\u00e1got \u00e9s t\u00e9len is kiment\u00e9l tekerni, val\u00f3sz\u00edn\u0171leg nem sokat t\u00f6r\u0151dt\u00e9l a harapnival\u00f3kkal. Ink\u00e1bb gyorsan elfogyaszhat\u00f3 g\u00e9leket vitt\u00e9l magaddal, vagy m\u00e9g azt sem, hogy elker\u00fcld a hossz\u00fa meg\u00e1ll\u00f3kat, melyek sor\u00e1n k\u00f6nnyen kih\u0171lhetsz.\" \/>\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\/tavaszi-es-nyari-harapnivalok\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tavaszi \u00e9s ny\u00e1ri harapnival\u00f3k\" \/>\n<meta property=\"og:description\" content=\"Ha vetted a b\u00e1tors\u00e1got \u00e9s t\u00e9len is kiment\u00e9l tekerni, val\u00f3sz\u00edn\u0171leg nem sokat t\u00f6r\u0151dt\u00e9l a harapnival\u00f3kkal. 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