{"id":15411,"date":"2022-07-22T14:00:34","date_gmt":"2022-07-22T12:00:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=15411"},"modified":"2022-07-15T14:39:56","modified_gmt":"2022-07-15T12:39:56","slug":"4-tevhit-a-diofelek-fogyasztasarol","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/4-tevhit-a-diofelek-fogyasztasarol\/","title":{"rendered":"4 t\u00e9vhit a di\u00f3f\u00e9l\u00e9k fogyaszt\u00e1s\u00e1r\u00f3l"},"content":{"rendered":"

A di\u00f3f\u00e9l\u00e9kr\u0151l sokf\u00e9le v\u00e9lem\u00e9ny l\u00e9tezik, melyek k\u00f6z\u00fcl sajnos a legt\u00f6bb egyszer\u0171en csak m\u00edtosz, ami sz\u00e1jhagyom\u00e1ny vagy a k\u00f6z\u00f6ss\u00e9gi m\u00e9dia \u00fatj\u00e1n terjedt el. N\u00e9zz\u00fck a leggyakoribbakat!<\/strong><\/p>\n

<\/p>\n

#1 A nyers di\u00f3f\u00e9l\u00e9k eg\u00e9szs\u00e9gesebbek, mint p\u00f6rk\u00f6lt fajt\u00e1ik<\/strong><\/h2>\n

Egyesek azt \u00e1ll\u00edtj\u00e1k, hogy a nyers di\u00f3f\u00e9l\u00e9k t\u00e1pl\u00e1l\u00f3bbak, mint a p\u00f6rk\u00f6ltek. De vannak olyanok is, akik szerint \u00e9pp a p\u00f6rk\u00f6l\u00e9s teszi gazdagabb\u00e1 a magvakat. Mint kider\u00fclt, bizonyos m\u00e9rt\u00e9kig mindk\u00e9t \u00e1ll\u00edt\u00e1s igaz. A nyers di\u00f3f\u00e9l\u00e9k t\u00f6bb B-vitamint, E-vitamint \u00e9s karotinoidot tartalmaznak. Ezzel szemben a p\u00f6rk\u00f6l\u00e9s cs\u00f6kkenti a lektinek \u00e9s a fitinsav tartalm\u00e1t, mely vegy\u00fcletek g\u00e1tolj\u00e1k a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1s\u00e1t, \u00e9s egyeseknek em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okoznak. Az els\u0151 m\u00edtosz ennek ellen\u00e9re hamis. Val\u00f3j\u00e1ban, am\u00edg el tudod viselni a nyers di\u00f3f\u00e9l\u00e9ket, addig a p\u00f6rk\u00f6lt verzi\u00f3k fogyaszt\u00e1sakor is nagyj\u00e1b\u00f3l ugyanazt fogod tapasztalni.<\/p>\n

F\u00fcggetlen\u00fcl att\u00f3l, hogy nyers vagy p\u00f6rk\u00f6lt di\u00f3f\u00e9l\u00e9ket fogyasztasz, mindig gy\u0151z\u0151dj meg arr\u00f3l, hogy a magvak frissek. Norm\u00e1l esetben ropog\u00f3snak \u00e9s kellemes \u00edz\u0171nek kell lenni\u00fck. Ha r\u00e1g\u00f3snak \u00e9rzed \u0151ket, \u00e9s keserny\u00e9s az \u00edz\u00fck, ink\u00e1bb dobd ki a marad\u00e9kot, mert lehet, hogy kezdenek megrohadni.<\/p>\n

\"Almonds\"<\/a>
Ennyi kal\u00f3riatartalom mellett a di\u00f3f\u00e9l\u00e9k t\u00f6k\u00e9letesen alkalmasak az elh\u00edz\u00e1shoz.<\/em><\/figcaption><\/figure>\n

#2 A di\u00f3f\u00e9l\u00e9k j\u00f3 feh\u00e9rjeforr\u00e1sok<\/strong><\/h2>\n

A legjobb \u00e1llati eredet\u0171 feh\u00e9rjeforr\u00e1s val\u00f3sz\u00edn\u0171leg a h\u00fas. A csirkemell 100 grammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl 30 g feh\u00e9rj\u00e9t tartalmaz. A n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rjeforr\u00e1sok k\u00f6z\u00fcl az egyik legjobb a tofu, amely k\u00f6r\u00fclbel\u00fcl 15 g feh\u00e9rj\u00e9t tartalmaz, a m\u00e1sik pedig a tempeh, ami 100 grammonk\u00e9nt 20 g feh\u00e9rj\u00e9t biztos\u00edt. \u00d6sszehasonl\u00edt\u00e1sk\u00e9pp, 100 grammonk\u00e9nt ennyi feh\u00e9rj\u00e9t tartalmaznak a legn\u00e9pszer\u0171bb di\u00f3f\u00e9l\u00e9k:<\/p>\n

    \n
  • Pek\u00e1ndi\u00f3: 8,8 g<\/li>\n
  • Brazil di\u00f3: 14 g<\/li>\n
  • Di\u00f3: 15,9 g<\/li>\n
  • Kesudi\u00f3: 17,6 g<\/li>\n
  • Piszt\u00e1cia: 22 g<\/li>\n
  • Mandula: 22 g<\/li>\n
  • F\u00f6ldimogyor\u00f3: 23 g<\/li>\n<\/ul>\n

    Val\u00f3ban \u00fagy t\u0171nhet, hogy a piszt\u00e1cia, a mandula vagy a f\u00f6ldimogyor\u00f3 j\u00f3 feh\u00e9rjeforr\u00e1s, de figyelembe kell venni a kal\u00f3ri\u00e1kat is. Azzal a 22 g feh\u00e9rj\u00e9vel egy\u00fctt j\u00e1r k\u00f6r\u00fclbel\u00fcl 50 g zs\u00edr \u00e9s 20 g sz\u00e9nhidr\u00e1t is, ami azt jelenti, hogy nagyj\u00e1b\u00f3l 600 kcal-t viszel be. Igaz, egy teljes \u00e9rt\u00e9k\u0171 \u00e9tkez\u00e9s szint\u00e9n 600 kcal k\u00f6r\u00fcl van. Azonban a csirkemell, a tofu vagy a tempeh nagyon kev\u00e9s zs\u00edrt \u00e9s sz\u00e9nhidr\u00e1tot tartalmaz, \u00edgy marad m\u00e9g lehet\u0151s\u00e9ged arra, hogy m\u00e1s eg\u00e9szs\u00e9ges elemekkel is kieg\u00e9sz\u00edtsd az \u00e9teled, ne pedig csak egy adag di\u00f3f\u00e9l\u00e9t egy\u00e9l. A m\u00e1sodik m\u00edtosz teh\u00e1t f\u00e9lig-meddig igaz. A di\u00f3f\u00e9l\u00e9k val\u00f3ban tartalmaznak n\u00e9mi feh\u00e9rj\u00e9t, de ink\u00e1bb zs\u00edrforr\u00e1sk\u00e9nt gondolj r\u00e1juk, amikor beilleszted \u0151ket az \u00e9tkez\u00e9sedbe.<\/p>\n

    #3 A mandula sokkal eg\u00e9szs\u00e9gesebb, mint a mogyor\u00f3<\/strong><\/h2>\n

    Kezdj\u00fck a k\u00e9t magf\u00e9le t\u00e1panyagprofilj\u00e1nak \u00f6sszehasonl\u00edt\u00e1s\u00e1val, hogy kider\u00edts\u00fck, ez az \u00e1ll\u00edt\u00e1s m\u00edtosz vagy pedig t\u00e9ny. A mandula \u00e9s a f\u00f6ldimogyor\u00f3 alapvet\u0151 t\u00e1p\u00e9rt\u00e9kadatai azt mutatj\u00e1k, hogy a k\u00e9t di\u00f3f\u00e9le el\u00e9gg\u00e9 hasonl\u00f3:<\/p>\n

    100 g mandula:<\/strong> 597 kcal, 22 g feh\u00e9rje, 53 g zs\u00edr, 19 g sz\u00e9nhidr\u00e1t, 12 g rost.<\/p>\n

    100 g f\u00f6ldimogyor\u00f3:<\/strong> 579 kcal, 23 g feh\u00e9rje, 49 g zs\u00edr, 21 g sz\u00e9nhidr\u00e1t, 8 g rost.<\/p>\n

    Ezek a magf\u00e9l\u00e9k az esszenci\u00e1lis mikrot\u00e1panyagok tekintet\u00e9ben is meglehet\u0151sen hasonl\u00f3ak. A f\u00f6ldimogyor\u00f3 valamivel jobb B1-, B3- \u00e9s B9-vitaminforr\u00e1s. Ezzel szemben a mandula viszont t\u00f6bb E-vitamint, B2-vitamint, kalciumot, magn\u00e9ziumot, foszfort, rezet \u00e9s mang\u00e1nt tartalmaz. L\u00e1that\u00f3 teh\u00e1t, hogy a k\u00fcl\u00f6nbs\u00e9gek val\u00f3ban nem jelent\u0151sek, nyugodtan fogyaszthatsz \u00e9sszer\u0171 mennyis\u00e9get mindkett\u0151b\u0151l.<\/p>\n

    A kutat\u00e1sok azt is kimutatt\u00e1k, hogy ha b\u00e1rmelyiket is fogyasztod ezek k\u00f6z\u00fcl a magf\u00e9l\u00e9k k\u00f6z\u00fcl, azzal cs\u00f6kkentheted a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, a r\u00e1kos megbeteged\u00e9sek \u00e9s a korai hal\u00e1loz\u00e1s kock\u00e1zat\u00e1t. A f\u00f6ldimogyor\u00f3 eset\u00e9ben azt is bebizony\u00edtott\u00e1k, hogy cs\u00f6kkenti az epek\u0151 kialakul\u00e1s\u00e1t, valamint jav\u00edtja a mem\u00f3ri\u00e1t \u00e9s a stresszre adott v\u00e1laszreakci\u00f3kat. A mandul\u00e1t a gyullad\u00e1s \u00e9s az oxidat\u00edv stressz cs\u00f6kken\u00e9s\u00e9vel hozt\u00e1k \u00f6sszef\u00fcgg\u00e9sbe.<\/p>\n

    \u00d6sszefoglalva, a mandula \u00e9s a f\u00f6ldimogyor\u00f3 ink\u00e1bb hasonl\u00edtanak, mint k\u00fcl\u00f6nb\u00f6znek. Mindkett\u0151 rendk\u00edv\u00fcl el\u0151ny\u00f6s eg\u00e9szs\u00e9g\u00fcgyi szempontb\u00f3l, ez\u00e9rt egy\u00e9rtelm\u0171, hogy a harmadik m\u00edtosz is hamis. J\u00f3 \u00e9tv\u00e1gyat hozz\u00e1, ak\u00e1r a mandul\u00e1t, a f\u00f6ldimogyor\u00f3t vagy mindkett\u0151t v\u00e1lasztod!<\/p>\n

    #4 A di\u00f3f\u00e9l\u00e9k seg\u00edtenek a fogy\u00e1sban<\/strong><\/h2>\n

    A di\u00f3f\u00e9l\u00e9k \u00e1ltal\u00e1ban eg\u00e9szs\u00e9ges \u00e9lelmiszernek mondhat\u00f3k. Eg\u00e9szs\u00e9ges zs\u00edrokat, feh\u00e9rj\u00e9t, valamint rengeteg vitamint \u00e9s \u00e1sv\u00e1nyi anyagot tartalmaznak. Ugyanakkor nagyon magas a kal\u00f3riatartalmuk, 100 gramm magf\u00e9l\u00e9vel k\u00f6r\u00fclbel\u00fcl 600 kcal-t viszel be. Az, hogy hozz\u00e1j\u00e1rulnak-e a fogy\u00e1sodhoz vagy ink\u00e1bb a h\u00edz\u00e1st seg\u00edtik el\u0151, nagyban f\u00fcgg att\u00f3l, hogy milyen mennyis\u00e9gben \u00e9s \u00f6sszet\u00e9telben fogyasztod \u0151ket.<\/p>\n

    Ha a di\u00f3f\u00e9l\u00e9ket m\u00e9rt\u00e9kkel fogyasztod \u2013 kevesebb, mint egy mar\u00e9k naponta \u2013 \u00e9s az eg\u00e9szs\u00e9gtelen gyors\u00e9teleket helyettes\u00edted vele, akkor igen, seg\u00edthetnek az \u00e9tv\u00e1gy szab\u00e1lyoz\u00e1s\u00e1ban \u00e9s a zs\u00edrveszt\u00e9sben. Ha viszont a gyors\u00e9telek mell\u00e9 eszed \u0151ket, vagy t\u00e9v\u00e9n\u00e9z\u00e9s k\u00f6zben, \u00e9sz n\u00e9lk\u00fcl kapod be egyiket a m\u00e1sik ut\u00e1n, akkor annak nagy val\u00f3sz\u00edn\u0171s\u00e9ggel s\u00falygyarapod\u00e1s lesz a v\u00e9ge.<\/p>\n

    A negyedik m\u00edtosz teh\u00e1t ism\u00e9t f\u00e9lig-meddig igaz. A di\u00f3f\u00e9l\u00e9k seg\u00edthetnek a fogy\u00e1sban, de ez att\u00f3l f\u00fcgg, hogyan iktatod be \u0151ket az \u00e9trendedbe.<\/p>\n","protected":false},"excerpt":{"rendered":"

    A di\u00f3f\u00e9l\u00e9kr\u0151l sokf\u00e9le v\u00e9lem\u00e9ny l\u00e9tezik, melyek k\u00f6z\u00fcl sajnos a legt\u00f6bb egyszer\u0171en csak m\u00edtosz, ami sz\u00e1jhagyom\u00e1ny vagy a k\u00f6z\u00f6ss\u00e9gi m\u00e9dia \u00fatj\u00e1n […]<\/p>\n","protected":false},"author":71,"featured_media":15413,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-15411","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n4 t\u00e9vhit a di\u00f3f\u00e9l\u00e9k fogyaszt\u00e1s\u00e1r\u00f3l<\/title>\n<meta name=\"description\" content=\"A di\u00f3f\u00e9l\u00e9kr\u0151l sokf\u00e9le v\u00e9lem\u00e9ny l\u00e9tezik, melyek k\u00f6z\u00fcl sajnos a legt\u00f6bb egyszer\u0171en csak m\u00edtosz, ami sz\u00e1jhagyom\u00e1ny vagy a k\u00f6z\u00f6ss\u00e9gi m\u00e9dia \u00fatj\u00e1n terjedt el. 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