{"id":16898,"date":"2023-02-02T08:00:31","date_gmt":"2023-02-02T06:00:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16898"},"modified":"2023-01-27T16:54:24","modified_gmt":"2023-01-27T14:54:24","slug":"mediterran-dieta-a-zold-verzio-a-hatekonyabb-zsiregetesert","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-dieta-a-zold-verzio-a-hatekonyabb-zsiregetesert\/","title":{"rendered":"Mediterr\u00e1n di\u00e9ta &#8211; A &#8220;z\u00f6ld&#8221; verzi\u00f3 a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s\u00e9rt"},"content":{"rendered":"<p><strong>Szeretn\u00e9d a k\u00f6vetkez\u0151 szintre emelni <\/strong><a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-etrend-kezdoknek\/\"><strong>mediterr\u00e1n \u00e9trendedet<\/strong><\/a><strong>? Pr\u00f3b\u00e1ld ki a &#8220;z\u00f6ld&#8221; verzi\u00f3t a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s\u00e9rt \u00e9s tov\u00e1bbi kardiometabolikus el\u0151ny\u00f6k\u00e9rt! De miben k\u00fcl\u00f6nb\u00f6zik ez a v\u00e1ltozat a hagyom\u00e1nyos mediterr\u00e1n di\u00e9t\u00e1t\u00f3l? N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Mi is az a z\u00f6ld mediterr\u00e1n \u00e9trend?<\/strong><\/h2>\n<p>Az els\u0151 dolog, amit tudnod kell, hogy a z\u00f6ld mediterr\u00e1n di\u00e9ta a n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9ket r\u00e9szes\u00edti el\u0151nyben, \u00e9pp ez\u00e9rt kevesebb mennyis\u00e9gben tartalmaz sz\u00e1rnyas \u00e9teleket, a v\u00f6r\u00f6s \u00e9s feldolgozott h\u00fasokat pedig teljesen mell\u0151zi. <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-dieta-5-napos-mintaetrend\/\">A hagyom\u00e1nyos \u00e9trend ezzel szemben n\u00e9ha enged\u00e9lyezi ezeket az \u00e9teleket<\/a>. A z\u00f6ld mediterr\u00e1n di\u00e9ta, ami teh\u00e1t a fogy\u00e1s \u00e9rdek\u00e9ben egy kal\u00f3riaszeg\u00e9ny \u00e9trend, tov\u00e1bbi elt\u00e9r\u00e9seket is tartalmaz a hagyom\u00e1nyos di\u00e9t\u00e1hoz k\u00e9pest:<\/p>\n<ul>\n<li>Alacsonyabb h\u00fasbevitel<\/li>\n<li>N\u00f6v\u00e9nyi alap\u00fa feh\u00e9rjeturmixok az \u00e1llati feh\u00e9rje egy r\u00e9sz\u00e9nek helyettes\u00edt\u00e9s\u00e9re<\/li>\n<li>1\/4 cs\u00e9sze di\u00f3 naponta (28 g)<\/li>\n<li>Napi 3-4 cs\u00e9sze z\u00f6ld tea<\/li>\n<li>Napi 100 g Mankai kacsaf\u0171, ami egy magas feh\u00e9rjetartalm\u00fa, polifenolokban gazdag v\u00edzi n\u00f6v\u00e9ny<\/li>\n<li>Nagyobb mennyis\u00e9g\u0171 leveles z\u00f6lds\u00e9gek<\/li>\n<li>Heti 5 testmozg\u00e1s<\/li>\n<\/ul>\n<p>Ha nem f\u00e9rsz hozz\u00e1 a Mankai kacsaf\u0171h\u00f6z, haszn\u00e1lj m\u00e1s, polifenolokban gazdag \u00e9lelmiszereket, p\u00e9ld\u00e1ul bogy\u00f3s gy\u00fcm\u00f6lcs\u00f6ket, kaka\u00f3port, k\u00e1v\u00e9babot, di\u00f3f\u00e9l\u00e9ket, magvakat, lila sz\u0151l\u0151t, feh\u00e9rbabot, extra sz\u0171z, hidegen sajtolt ol\u00edvaolajat, bazsalikomot, gy\u00f6mb\u00e9rt vagy ecetet.<\/p>\n<figure id=\"attachment_11545\" aria-describedby=\"caption-attachment-11545\" style=\"width: 900px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/05\/Leafy-vegetables-profimedia-0610476362-CVR.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-11545 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/05\/Leafy-vegetables-profimedia-0610476362-CVR.jpg\" alt=\"Leafy veggies\" width=\"900\" height=\"600\" \/><\/a><figcaption id=\"caption-attachment-11545\" class=\"wp-caption-text\"><em>M\u00e1r napi egy cs\u00e9sz\u00e9nyi z\u00f6ld leveles z\u00f6lds\u00e9g elfogyaszt\u00e1sa is fokozhatja az izomm\u0171k\u00f6d\u00e9st. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n<h2><strong>Hat\u00e9konyabb fogy\u00e1s<\/strong><\/h2>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33234670\/\">Egy 2020-as tanulm\u00e1ny<\/a> tesztelte a z\u00f6ld mediterr\u00e1n \u00e9trendet, \u00e9s kimutatta, hogy azon csoport tagjai, akik ezt az \u00e9trendet k\u00f6vett\u00e9k \u00f6sszesen 6,2 kg-ot fogytak, szemben a hagyom\u00e1nyos mediterr\u00e1n di\u00e9t\u00e1t k\u00f6vet\u0151k 5,4 kg-os, illetve az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9ges di\u00e9t\u00e1t folytat\u00f3k 1,5 kg-os fogy\u00e1s\u00e1val. A kutat\u00f3k azt is meg\u00e1llap\u00edtott\u00e1k, hogy a z\u00f6ld v\u00e1ltozat feler\u0151s\u00edtette az \u00e1ltal\u00e1nos mediterr\u00e1n \u00e9trend kedvez\u0151 kardiometabolikus hat\u00e1sait. A biztat\u00f3 eredm\u00e9nyt l\u00e1tva, tov\u00e1bbi kutat\u00e1sokat v\u00e9geztek az \u00e9trenddel kapcsolatban.<\/p>\n<h2><strong>V\u00e9delem a cukorbetegs\u00e9g ellen<\/strong><\/h2>\n<p>Egy <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34643713\/\">2021-es vizsg\u00e1lat<\/a> sor\u00e1n kider\u00fclt, hogy a z\u00f6ld mediterr\u00e1n \u00e9trendet k\u00f6vet\u0151 emberekn\u00e9l jelent\u0151sen magasabb a ghrelin hormon szintje, mint a hagyom\u00e1nyos mediterr\u00e1n di\u00e9t\u00e1t k\u00f6vet\u0151kn\u00e9l. A ghrelin hormon a gyomorban termel\u0151dik egyr\u00e9szt \u00e9jszak\u00e1nk\u00e9nt, amikor alszunk, m\u00e1sr\u00e9szt napk\u00f6zben minden olyan alkalommal, amikor nem esz\u00fcnk. \u00c9hs\u00e9gjelz\u0151k\u00e9nt szolg\u00e1l, melynek szintje \u00e9tkez\u00e9s ut\u00e1n cs\u00f6kken. A kutat\u00e1s meg\u00e1llap\u00edtotta tov\u00e1bb\u00e1, hogy azokn\u00e1l az emberekn\u00e9l, akikn\u00e9l a fogy\u00e1st k\u00f6vet\u0151en magasabb a ghrelin szintje, kisebb a cukorbetegs\u00e9g \u00e9s m\u00e1s anyagcsere-betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zata. A 2-es t\u00edpus\u00fa cukorbetegs\u00e9g kock\u00e1zat\u00e1nak kitett emberek sz\u00e1m\u00e1ra ez\u00e9rt a z\u00f6ld di\u00e9ta a lehet\u0151 legjobb v\u00e1laszt\u00e1s.<\/p>\n<h2><strong>T\u00f6bb zsigeri zs\u00edrt \u00e9get<\/strong><\/h2>\n<p>Egy <a href=\"https:\/\/bmcmedicine.biomedcentral.com\/articles\/10.1186\/s12916-022-02525-8\">2022-es tanulm\u00e1ny<\/a> szerint a z\u00f6ld mediterr\u00e1n \u00e9trend sor\u00e1n \u00e9gett el a legt\u00f6bb zsigeri zs\u00edr (14%) a hagyom\u00e1nyos mediterr\u00e1n \u00e9trendhez (7%) \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9ges di\u00e9t\u00e1hoz (4,5%) k\u00e9pest. Ez az\u00e9rt j\u00f3 h\u00edr, mert a zsigeri zs\u00edr &#8211; amely az olyan szerveket veszi k\u00f6r\u00fcl, mint a m\u00e1j, a hasny\u00e1lmirigy vagy a ves\u00e9k &#8211; jelenti a legnagyobb eg\u00e9szs\u00e9g\u00fcgyi kock\u00e1zatot.<\/p>\n<h2><strong>Neked val\u00f3?<\/strong><\/h2>\n<p>K\u00e9ts\u00e9gtelen, hogy az \u00e1llati feh\u00e9rj\u00e9k egy r\u00e9sz\u00e9nek n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kkel val\u00f3 helyettes\u00edt\u00e9se, a t\u00f6bb polifenol fogyaszt\u00e1sa, valamint a fogy\u00e1s \u00e9rdek\u00e9ben korl\u00e1tozott kal\u00f3ri\u00e1k hihetetlen\u00fcl eg\u00e9szs\u00e9ges opci\u00f3v\u00e1 teszik a z\u00f6ld mediterr\u00e1n \u00e9trendet. Azonban ennek k\u00f6vetkezt\u00e9ben a di\u00e9ta tart\u00e1sa nagyobb er\u0151fesz\u00edt\u00e9st ig\u00e9nyel a klasszikus mediterr\u00e1n di\u00e9t\u00e1hoz k\u00e9pest. Ha az a c\u00e9lod, hogy eg\u00e9szs\u00e9gesebb\u00e9 v\u00e1lj, cs\u00f6kkentsd a zsigeri zs\u00edrt \u00e9s fogyj, akkor a z\u00f6ld v\u00e1ltozat t\u00f6k\u00e9letes lehet sz\u00e1modra. Ha viszont egy kicsit t\u00f6bb szabads\u00e1got szeretn\u00e9l az \u00e9trendedben, ne agg\u00f3dj, a hagyom\u00e1nyos mediterr\u00e1n di\u00e9ta szint\u00e9n remek v\u00e1laszt\u00e1s!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Szeretn\u00e9d a k\u00f6vetkez\u0151 szintre emelni mediterr\u00e1n \u00e9trendedet? Pr\u00f3b\u00e1ld ki a &#8220;z\u00f6ld&#8221; verzi\u00f3t a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s\u00e9rt \u00e9s tov\u00e1bbi kardiometabolikus el\u0151ny\u00f6k\u00e9rt! De [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":16900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16898","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>Mediterr\u00e1n di\u00e9ta - A &quot;z\u00f6ld&quot; verzi\u00f3 a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s\u00e9rt<\/title>\n<meta name=\"description\" content=\"Szeretn\u00e9d a k\u00f6vetkez\u0151 szintre emelni mediterr\u00e1n \u00e9trendedet? Pr\u00f3b\u00e1ld ki a &quot;z\u00f6ld&quot; verzi\u00f3t a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s\u00e9rt \u00e9s tov\u00e1bbi kardiometabolikus el\u0151ny\u00f6k\u00e9rt! De miben k\u00fcl\u00f6nb\u00f6zik ez a v\u00e1ltozat a hagyom\u00e1nyos mediterr\u00e1n di\u00e9t\u00e1t\u00f3l? N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l.\" \/>\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\/mediterran-dieta-a-zold-verzio-a-hatekonyabb-zsiregetesert\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterr\u00e1n di\u00e9ta - A &quot;z\u00f6ld&quot; verzi\u00f3 a hat\u00e9konyabb zs\u00edr\u00e9get\u00e9s\u00e9rt\" \/>\n<meta property=\"og:description\" content=\"Szeretn\u00e9d a k\u00f6vetkez\u0151 szintre emelni mediterr\u00e1n \u00e9trendedet? 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