{"id":16447,"date":"2022-11-25T08:00:06","date_gmt":"2022-11-25T06:00:06","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16447"},"modified":"2022-11-29T10:32:41","modified_gmt":"2022-11-29T08:32:41","slug":"feltankolas-a-hideg-teli-turakra","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/feltankolas-a-hideg-teli-turakra\/","title":{"rendered":"Feltankol\u00e1s a hideg t\u00e9li t\u00far\u00e1kra"},"content":{"rendered":"

Egy t\u00e9li ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n a szervezeted m\u00e1s \u00fczemanyagot ig\u00e9nyel, mint amikor az id\u0151j\u00e1r\u00e1s m\u00e9rs\u00e9keltebb. El\u0151sz\u00f6r is, t\u00f6bb kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged, ugyanis a tested t\u00f6bb munk\u00e1t v\u00e9gez: annak \u00e9rdek\u00e9ben, hogy a kinti hidegben melegen tartson, m\u00e9g akkor is kal\u00f3ri\u00e1t \u00e9getsz, ha \u00e9ppen \u00e1llsz. Emellett viszont nem sz\u00fcks\u00e9ges annyi folyad\u00e9kot innod, mivel kevesebbet izzadsz, azaz kevesebb vizet vesz\u00edtesz. Ett\u0151l m\u00e9g persze be kell tartanod a folyad\u00e9kp\u00f3tl\u00e1s aranyszab\u00e1ly\u00e1t: igy\u00e1l, amikor szomjas vagy. T\u00e9len a legjobb, ha valami meleget v\u00e1lasztasz.<\/strong><\/p>\n

<\/p>\n

Ezt val\u00f3sz\u00edn\u0171leg tudtad is. De vajon azzal is tiszt\u00e1ban vagy, hogy ha egy hideg decemberi szombaton tervezel tekerni, akkor olyan reggelit kell fogyasztanod, amely kifejezetten a hidegben v\u00e9gzett meger\u0151ltet\u0151 testmozg\u00e1sra k\u00e9sz\u00edt fel? Egy f\u0151leg sz\u00e9nhidr\u00e1tokb\u00f3l \u00e9s n\u00e9mi feh\u00e9rj\u00e9b\u0151l \u00e1ll\u00f3 reggeli n\u00e9h\u00e1ny \u00f3r\u00e1val az indul\u00e1s el\u0151tt t\u00f6k\u00e9letesen alkalmas erre. Teljes ki\u0151rl\u00e9s\u0171 kenyeret vagy bagelt, m\u00fczlit vagy zabpelyhet, valamint zs\u00edrszeg\u00e9ny g\u00f6r\u00f6g joghurtot vagy toj\u00e1st (buggyantott vagy f\u0151tt toj\u00e1st, soha nem t\u00fck\u00f6rtoj\u00e1st) aj\u00e1nlunk, amit le\u00f6bl\u00edthetsz egy poh\u00e1r frissen facsart gy\u00fcm\u00f6lcsl\u00e9vel vagy gy\u00fcm\u00f6lcsturmix-szal.<\/p>\n

Fontos, hogy ker\u00fcld a zs\u00edros \u00e9teleket (vaj helyett pr\u00f3b\u00e1ld ki a margarint, valamint semmik\u00e9pp ne egy\u00e9l szalonn\u00e1t vagy felv\u00e1gottat) \u00e9s minden m\u00e1st, ami nehezen em\u00e9szthet\u0151 \u00e9s lelass\u00edt. Ezut\u00e1n, m\u00e9g miel\u0151tt nyeregbe pattansz, egy\u00e9l egy energial\u00f6ketet ad\u00f3 harapnival\u00f3t, p\u00e9ld\u00e1ul egy ban\u00e1nt vagy ak\u00e1r egy kis krumplip\u00fcr\u00e9t, \u00e9s igy\u00e1l valami forr\u00f3 italt, p\u00e9ld\u00e1ul z\u00f6ld te\u00e1t!<\/p>\n

Nem sokat sz\u00e1m\u00edt azonban, hogy mit eszel, ha nem vagy megfelel\u0151en fel\u00f6lt\u00f6zve a t\u00e9li ker\u00e9kp\u00e1roz\u00e1shoz. A hidegben val\u00f3 bicikliz\u00e9s nagyon sok kal\u00f3ri\u00e1t ig\u00e9nyel. Fontos a teker\u00e9s el\u0151tti is enni \u00e9s inni, illetve meleg italt vinni magaddal. Ha a hidegben izzadsz, reszketni kezdesz, ami sok energi\u00e1t em\u00e9szt fel. \u00d6lt\u00f6zz teh\u00e1t r\u00e9tegesen, \u00e9s gy\u0151z\u0151dj meg r\u00f3la, hogy olyan anyag\u00fa ruh\u00e1kat viselsz, melyek seg\u00edtenek elvezetni az izzads\u00e1got!<\/p>\n

\"Chia<\/a>
Indul\u00e1s el\u0151tt fogyassz t\u00e1pl\u00e1l\u00f3 harapnival\u00f3t!<\/em><\/figcaption><\/figure>\n

Az American College of Sports Medicine<\/a> \u00f3r\u00e1nk\u00e9nt 30-60 gramm sz\u00e9nhidr\u00e1tot javasol az edz\u00e9sekhez, de a 90 percn\u00e9l hosszabb ker\u00e9kp\u00e1roz\u00e1sok eset\u00e9n ezt \u00f3r\u00e1nk\u00e9nt ak\u00e1r 90-120 grammra is n\u00f6velheted. (Az ACSM kiv\u00e1l\u00f3 inform\u00e1ci\u00f3forr\u00e1s a fizikai aktivit\u00e1shoz sz\u00fcks\u00e9ges \u00fczemanyag-ut\u00e1np\u00f3tl\u00e1ssal kapcsolatos adatokhoz.) T\u00e9len a fentiekben meghat\u00e1rozott tartom\u00e1nyok maximum \u00e9rt\u00e9kei fel\u00e9 \u00e9rdemes mozogni – b\u00e1r ez att\u00f3l is f\u00fcgg, hogy a szervezeted milyen \u00fctemben \u00e9geti el a kal\u00f3ri\u00e1kat. A lass\u00fa alapanyagcser\u00e9vel rendelkez\u0151 embereknek ugyanis valamivel kevesebbet kell enni\u00fck. Csak Te tudhatod igaz\u00e1n, hogyan m\u0171k\u00f6dik a szervezeted.<\/p>\n

Ha m\u00e1r az el\u0151z\u0151 nap tudod, hogy m\u00e1snap egy hossz\u00fa t\u00fara v\u00e1r r\u00e1d, \u00e9rdemes megfontolnod egy t\u00e9szta-vacsor\u00e1t, mivel ez sok lassan felsz\u00edv\u00f3d\u00f3 sz\u00e9nhidr\u00e1tot biztos\u00edt a testednek, ami nemcsak stabil \u00fczemanyagforr\u00e1sk\u00e9nt szolg\u00e1l, de a teker\u00e9s ideje alatt a v\u00e9rcukorszintedet is fenntartja.<\/p>\n

Term\u00e9szetesen a t\u00e9li ker\u00e9kp\u00e1roz\u00e1s alatt is szeretn\u00e9l majd enni \u00e9s inni valamit. \u00cdme n\u00e9h\u00e1ny arra vonatkoz\u00f3 javaslat, hogy mit \u00e9rdemes csomagolni. Egy termoszos \u00fcveg meleg z\u00f6ld (vagy m\u00e1s) tea, m\u00e9zzel (NEM cukorral!) \u00e9des\u00edtve elengedhetetlen. Az olyan puha \u00e9telek, mint a brownie, a szendvics vagy a mazsola szint\u00e9n ide\u00e1lisak, mert nem fagynak meg. Ezzel ellent\u00e9tben az energiaszeletek viszont igen \u00e9s ehetetlenn\u00e9 v\u00e1lnak, ezeket felesleges magaddal vinned.<\/p>\n

A hossz\u00fa t\u00e9li t\u00far\u00e1kra magaddal vitt \u00e9telek \u00e9s italok sz\u00e1ll\u00edt\u00e1s\u00e1ra \u00e9rdemes beszerezned egy, a fels\u0151 v\u00e1zra er\u0151s\u00edthet\u0151 t\u00e1sk\u00e1t, m\u00e1r csak az\u00e9rt is, mert \u00edgy sokkal k\u00f6nnyebb lesz hozz\u00e1f\u00e9rni a csomagodhoz, mintha a t\u00f6bb r\u00e9teg ruha alatt kellene keresg\u00e9lned, amit viselni fogsz. Ne feledd, hogy egy t\u00fara sor\u00e1n jobb, ha kicsit t\u00f6bbet eszel. J\u00f3 m\u00f3dja annak, hogy megtudd, mennyire j\u00f3l l\u00e1ttad el a tested \u00fczemanyaggal, ha megfigyeled, mennyire vagy \u00e9hes, mikor haza\u00e9rsz a t\u00fara ut\u00e1n. Ha \u00fagy \u00e9rzed, egy lovat is meg tudn\u00e1l enni, akkor a k\u00f6vetkez\u0151 teker\u00e9s el\u0151tt \u00e9s alatt is t\u00f6bbet kell enned!<\/p>\n","protected":false},"excerpt":{"rendered":"

Egy t\u00e9li ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n a szervezeted m\u00e1s \u00fczemanyagot ig\u00e9nyel, mint amikor az id\u0151j\u00e1r\u00e1s m\u00e9rs\u00e9keltebb. El\u0151sz\u00f6r is, t\u00f6bb kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged, […]<\/p>\n","protected":false},"author":71,"featured_media":16450,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nFeltankol\u00e1s a hideg t\u00e9li t\u00far\u00e1kra<\/title>\n<meta name=\"description\" content=\"Egy t\u00e9li ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n a szervezeted m\u00e1s \u00fczemanyagot ig\u00e9nyel, mint amikor az id\u0151j\u00e1r\u00e1s m\u00e9rs\u00e9keltebb. El\u0151sz\u00f6r is, t\u00f6bb kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged, ugyanis a tested t\u00f6bb munk\u00e1t v\u00e9gez: annak \u00e9rdek\u00e9ben, hogy a kinti hidegben melegen tartson, m\u00e9g akkor is kal\u00f3ri\u00e1t \u00e9getsz, ha \u00e9ppen \u00e1llsz. Emellett viszont nem sz\u00fcks\u00e9ges annyi folyad\u00e9kot innod, mivel kevesebbet izzadsz, azaz kevesebb vizet vesz\u00edtesz. Ett\u0151l m\u00e9g persze be kell tartanod a folyad\u00e9kp\u00f3tl\u00e1s aranyszab\u00e1ly\u00e1t: igy\u00e1l, amikor szomjas vagy. T\u00e9len a legjobb, ha valami meleget v\u00e1lasztasz.\" \/>\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\/feltankolas-a-hideg-teli-turakra\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Feltankol\u00e1s a hideg t\u00e9li t\u00far\u00e1kra\" \/>\n<meta property=\"og:description\" content=\"Egy t\u00e9li ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n a szervezeted m\u00e1s \u00fczemanyagot ig\u00e9nyel, mint amikor az id\u0151j\u00e1r\u00e1s m\u00e9rs\u00e9keltebb. El\u0151sz\u00f6r is, t\u00f6bb kal\u00f3ri\u00e1ra van sz\u00fcks\u00e9ged, ugyanis a tested t\u00f6bb munk\u00e1t v\u00e9gez: annak \u00e9rdek\u00e9ben, hogy a kinti hidegben melegen tartson, m\u00e9g akkor is kal\u00f3ri\u00e1t \u00e9getsz, ha \u00e9ppen \u00e1llsz. Emellett viszont nem sz\u00fcks\u00e9ges annyi folyad\u00e9kot innod, mivel kevesebbet izzadsz, azaz kevesebb vizet vesz\u00edtesz. Ett\u0151l m\u00e9g persze be kell tartanod a folyad\u00e9kp\u00f3tl\u00e1s aranyszab\u00e1ly\u00e1t: igy\u00e1l, amikor szomjas vagy. T\u00e9len a legjobb, ha valami meleget v\u00e1lasztasz.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/feltankolas-a-hideg-teli-turakra\/\" \/>\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=\"2022-11-25T06:00:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-29T08:32:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/11\/Hot-tea-trip-profimedia-0735946643-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\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=\"Siegfried Mortkowitz\" \/>\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\/feltankolas-a-hideg-teli-turakra\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/feltankolas-a-hideg-teli-turakra\/\",\"name\":\"Feltankol\u00e1s a hideg t\u00e9li t\u00far\u00e1kra\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/feltankolas-a-hideg-teli-turakra\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/feltankolas-a-hideg-teli-turakra\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/11\/Hot-tea-trip-profimedia-0735946643-CVR.webp\",\"datePublished\":\"2022-11-25T06:00:06+00:00\",\"dateModified\":\"2022-11-29T08:32:41+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Egy t\u00e9li ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n a szervezeted m\u00e1s \u00fczemanyagot ig\u00e9nyel, mint amikor az id\u0151j\u00e1r\u00e1s m\u00e9rs\u00e9keltebb. 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