{"id":16797,"date":"2023-01-19T08:00:31","date_gmt":"2023-01-19T06:00:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16797"},"modified":"2023-01-13T16:56:43","modified_gmt":"2023-01-13T14:56:43","slug":"a-mandula-segithet-a-kaloriabevitel-csokkenteseben","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-mandula-segithet-a-kaloriabevitel-csokkenteseben\/","title":{"rendered":"A mandula seg\u00edthet a kal\u00f3riabevitel cs\u00f6kkent\u00e9s\u00e9ben"},"content":{"rendered":"<p><strong>Fogyni sokszor nem k\u00f6nny\u0171, \u00edgy minden seg\u00edts\u00e9g j\u00f3l j\u00f6het azoknak, akik meg szeretn\u00e9nek szabadulni n\u00e9h\u00e1ny kil\u00f3t\u00f3l. A D\u00e9l-Ausztr\u00e1liai Egyetem kutat\u00f3i meg\u00e1llap\u00edtott\u00e1k, hogy a mandula hat\u00e9kony eszk\u00f6z lehet. Mennyit kell enni bel\u0151le? \u00c9s pontosan hogyan seg\u00edt? N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>A mandula pozit\u00edv hat\u00e1ssal van a hormonokra<\/strong><\/h2>\n<p>A <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-022-03027-2\">European Journal of Nutrition<\/a> c\u00edm\u0171 szaklapban megjelent \u00faj tanulm\u00e1ny a mandula kal\u00f3riabevitelre gyakorolt hat\u00e1s\u00e1t vizsg\u00e1lta. K\u00e9t k\u00fcl\u00f6nb\u00f6z\u0151, azonos kal\u00f3ria\u00e9rt\u00e9k\u0171 r\u00e1gcs\u00e1lnival\u00f3t adtak az embereknek, majd 2 \u00f3r\u00e1val k\u00e9s\u0151bb egy sv\u00e9dasztalos eb\u00e9ddel k\u00edn\u00e1lt\u00e1k \u0151ket, hogy megn\u00e9zz\u00e9k, az egyes r\u00e1gcs\u00e1lnival\u00f3k hogyan befoly\u00e1solj\u00e1k a k\u00e9s\u0151bbi fogyaszt\u00e1si szok\u00e1sokat.<\/p>\n<ul>\n<li>S\u00f3tlan, eg\u00e9sz, nat\u00far, kaliforniai, h\u00e9jas mandula<\/li>\n<li>Kemenc\u00e9ben s\u00fclt gy\u00fcm\u00f6lcs\u00f6s gabonaszelet \u00e9s rizskekszek<\/li>\n<\/ul>\n<p>A r\u00e9sztvev\u0151k 30 percet kaptak arra, hogy annyit egyenek, amennyit csak akarnak. A b\u00fcf\u00e9 di\u00f3mentes volt, \u00e9s az ausztr\u00e1l t\u00e1pl\u00e1lkoz\u00e1si ir\u00e1nyelvek \u00e1ltal meghat\u00e1rozott \u00e9telek \u00e9s italok b\u0151s\u00e9ges mennyis\u00e9g\u00e9t k\u00edn\u00e1lta. A kutat\u00f3k meg\u00e1llap\u00edtott\u00e1k, hogy a mandula pozit\u00edvan befoly\u00e1solta <em>a hormonokat a sz\u00e9nhidr\u00e1tban gazdag nasikhoz k\u00e9pest. <\/em><\/p>\n<p><em>&#8220;A t\u00fals\u00faly \u00e9s az elh\u00edz\u00e1s ar\u00e1nya komoly k\u00f6zeg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1t jelent, \u00e9s az \u00e9tv\u00e1gy jobb hormon\u00e1lis reakci\u00f3kon kereszt\u00fcl t\u00f6rt\u00e9n\u0151 modul\u00e1l\u00e1sa kulcsfontoss\u00e1g\u00fa lehet a tests\u00falykontroll el\u0151seg\u00edt\u00e9s\u00e9ben. Kutat\u00e1sunk az \u00e9tv\u00e1gyat szab\u00e1lyoz\u00f3 hormonokat vizsg\u00e1lta, illetve azt, hogy a di\u00f3f\u00e9l\u00e9k &#8211; konkr\u00e9tan a mandula &#8211; hogyan j\u00e1rulhatnak hozz\u00e1 az \u00e9tv\u00e1gy szab\u00e1lyoz\u00e1s\u00e1hoz&#8221;<\/em> &#8211; mondta a kutat\u00e1s vezet\u0151 szerz\u0151je, Dr. Sharayah Carter. A tanulm\u00e1ny a mandul\u00e1t fogyaszt\u00f3 emberekn\u00e9l a k\u00f6vetkez\u0151ket m\u00e9rte:<\/p>\n<ul>\n<li>47%-kal alacsonyabb C-peptidreakci\u00f3kat, ami jav\u00edthatja az inzulin\u00e9rz\u00e9kenys\u00e9get, \u00e9s cs\u00f6kkentheti a cukorbetegs\u00e9g \u00e9s a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t.<\/li>\n<li>18%-kal magasabb gl\u00fck\u00f3zf\u00fcgg\u0151 inzulinotr\u00f3p polipeptid-szintet, ami egy olyan hormon, ami fokozza az inzulin felszabadul\u00e1s\u00e1t az \u00e9tkez\u00e9s ut\u00e1n.<\/li>\n<li>39%-kal magasabb glukagon szintet, ez a hormon a telts\u00e9g\u00e9rzetet jelzi az agynak.<\/li>\n<li>44%-kal magasabb hasny\u00e1lmirigy-polipeptidet, ami lass\u00edtja az em\u00e9szt\u00e9st.<\/li>\n<\/ul>\n<h2><strong>A mandula-nassol\u00e1s kevesebb kal\u00f3ria bevitel\u00e9t eredm\u00e9nyezi<\/strong><\/h2>\n<p>A j\u00f3 h\u00edr az, hogy ezek a hormon\u00e1lis v\u00e1ltoz\u00e1sok kal\u00f3riabevitel-cs\u00f6kken\u00e9sbe fordultak \u00e1t. Azok, akik 30-50 gramm (egy kis mar\u00e9k) mandul\u00e1t ettek uzsonn\u00e1ra, 72 kcal-val cs\u00f6kkentett\u00e9k az energiabevitel\u00fcket a sv\u00e9dasztalos \u00e9tkez\u00e9s sor\u00e1n. Azok, akik a magas sz\u00e9nhidr\u00e1ttartalm\u00fa snackeket ett\u00e9k, 72 extra kcal-t fogyasztottak, f\u0151k\u00e9nt eg\u00e9szs\u00e9gtelen \u00e9telek form\u00e1j\u00e1ban.<\/p>\n<p><em>&#8220;M\u00e9g az apr\u00f3, pozit\u00edv \u00e9letm\u00f3dbeli v\u00e1ltoz\u00e1soknak is lehet hat\u00e1sa hosszabb t\u00e1von. Ha kicsi, fenntarthat\u00f3 v\u00e1ltoztat\u00e1sokat hajtunk v\u00e9gre, akkor nagyobb val\u00f3sz\u00edn\u0171s\u00e9ggel jav\u00edtjuk hossz\u00fa t\u00e1von az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gi \u00e1llapotunkat&#8221;<\/em> &#8211; mondta Dr. Carter.<\/p>\n<h2><strong>Magas feh\u00e9rje- \u00e9s rosttartalom<\/strong><\/h2>\n<p>A mandula-ev\u0151k csoportba beosztott r\u00e9sztvev\u0151k 30-50 gramm mandul\u00e1t kaptak a vizsg\u00e1lat sor\u00e1n. Ez a mennyis\u00e9g 6-10 g feh\u00e9rj\u00e9t \u00e9s 4-6 g rostot tartalmaz. Ehhez k\u00e9pest a sz\u00e9nhidr\u00e1tban gazdag snack szinte egy\u00e1ltal\u00e1n nem tartalmazott feh\u00e9rj\u00e9t vagy rostot, hasonl\u00f3an a legt\u00f6bb eg\u00e9szs\u00e9gtelen \u00e9telhez. Ez lehet az oka annak, hogy a mandula seg\u00edtett abban, hogy k\u00e9s\u0151bb kevesebbet egyenek, \u00e9s ez\u00e9rt lehet ez hat\u00e9kony eszk\u00f6z a fogy\u00e1sban.<\/p>\n<p><em>&#8220;A mandula magas feh\u00e9rje-, rost- \u00e9s tel\u00edtetlen zs\u00edrsavtartalommal rendelkezik, ez\u00e9rt is \u00e9rezhetj\u00fck ut\u00e1na tele magunkat, ami megmagyar\u00e1zza, mi\u00e9rt ettek kevesebbet a fogyaszt\u00e1sa ut\u00e1n. A mandula fantasztikus, eg\u00e9szs\u00e9ges nassolnival\u00f3, amit be lehet \u00e9p\u00edteni a napi \u00e9trendbe. Most izgatottan v\u00e1rjuk, hogy megvizsg\u00e1lhassuk, hogyan befoly\u00e1solhatja a mandula az \u00e9tv\u00e1gyat a fogy\u00f3k\u00fara sor\u00e1n, \u00e9s hogyan seg\u00edthet hossz\u00fa t\u00e1von kontroll\u00e1lni a tests\u00falyt&#8221;<\/em> &#8211; z\u00e1rta Dr. Carter.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fogyni sokszor nem k\u00f6nny\u0171, \u00edgy minden seg\u00edts\u00e9g j\u00f3l j\u00f6het azoknak, akik meg szeretn\u00e9nek szabadulni n\u00e9h\u00e1ny kil\u00f3t\u00f3l. A D\u00e9l-Ausztr\u00e1liai Egyetem kutat\u00f3i [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":16798,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16797","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A mandula seg\u00edthet a kal\u00f3riabevitel cs\u00f6kkent\u00e9s\u00e9ben<\/title>\n<meta name=\"description\" content=\"Fogyni sokszor nem k\u00f6nny\u0171, \u00edgy minden seg\u00edts\u00e9g j\u00f3l j\u00f6het azoknak, akik meg szeretn\u00e9nek szabadulni n\u00e9h\u00e1ny kil\u00f3t\u00f3l. 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