{"id":16953,"date":"2023-02-18T08:00:26","date_gmt":"2023-02-18T06:00:26","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16953"},"modified":"2023-02-10T15:39:14","modified_gmt":"2023-02-10T13:39:14","slug":"a-kulonbseg-az-allati-es-a-novenyi-feherjek-kozott","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-kulonbseg-az-allati-es-a-novenyi-feherjek-kozott\/","title":{"rendered":"A k\u00fcl\u00f6nbs\u00e9g az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k k\u00f6z\u00f6tt"},"content":{"rendered":"

Mit kell enned, ha n\u00f6v\u00e9nyi \u00e9trendre \u00e1llsz \u00e1t?<\/strong><\/p>\n

<\/p>\n

Ha m\u00e9g nem ismeri a n\u00f6v\u00e9nyi alap\u00fa \u00e9tkez\u00e9st, \u00e9s szeretn\u00e9l belev\u00e1gni, biztosan felmer\u00fclt benned a k\u00e9rd\u00e9s, hogy el\u00e9g feh\u00e9rj\u00e9hez tudsz-e \u00edgy jutni egy akt\u00edv \u00e9letm\u00f3d fenntart\u00e1s\u00e1hoz. A n\u00f6v\u00e9nyek \u00e1ltal\u00e1ban kevesebb feh\u00e9rj\u00e9t tartalmaznak grammonk\u00e9nt, mint az \u00e1llati eredet\u0171 \u00e9lelmiszerek, \u00e9s a felsz\u00edv\u00f3d\u00e1suk is kev\u00e9sb\u00e9 hat\u00e9kony. Ennek ellen\u00e9re sok veget\u00e1ri\u00e1nus sportol\u00f3 boldogul az \u00e1llati t\u00e1pl\u00e1l\u00e9k elhagy\u00e1sa ut\u00e1n is.<\/p>\n

Hogy n\u00e9mi betekint\u00e9st nyerjen az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k k\u00f6z\u00f6tti k\u00fcl\u00f6nbs\u00e9gekbe, a Runner\u2019 World magazin k\u00e9t dietetikussal besz\u00e9lgetett a t\u00e9m\u00e1r\u00f3l: \u00edme, mik der\u00fcltek ki, amik a bring\u00e1sokat is \u00e9rintik!<\/p>\n

Miben k\u00fcl\u00f6nb\u00f6znek az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k?<\/strong><\/h2>\n

A feh\u00e9rje a b\u0151r, a haj, a fogak, a k\u00f6rm\u00f6k \u00e9s a f\u0151bb szervek \u00e9p\u00edt\u0151k\u00f6ve, emellett antitestk\u00e9nt, enzimk\u00e9nt, transzporterk\u00e9nt \u00e9s rakt\u00e1rk\u00e9nt is szolg\u00e1l. Egyetlen edz\u00e9s ut\u00e1n k\u00e9pes legal\u00e1bb 24 \u00f3r\u00e1n kereszt\u00fcl stimul\u00e1lni az izomfeh\u00e9rje szint\u00e9zist. M\u00e1s sz\u00f3val, nagyon fontos t\u00e1panyag!<\/p>\n

A feh\u00e9rje \u00e1llati \u00e9s n\u00f6v\u00e9nyi \u00e9lelmiszerekben egyar\u00e1nt megtal\u00e1lhat\u00f3. Kinyerheted p\u00e9ld\u00e1ul csirk\u00e9b\u0151l, halb\u00f3l, pulykah\u00fasb\u00f3l \u00e9s marhah\u00fasb\u00f3l, \u00e9s n\u00f6v\u00e9nyi forr\u00e1sokb\u00f3l, p\u00e9ld\u00e1ul sz\u00f3j\u00e1b\u00f3l, babb\u00f3l, h\u00fcvelyesekb\u0151l, di\u00f3f\u00e9l\u00e9kb\u0151l \u00e9s magvakb\u00f3l. Azonban nem minden forr\u00e1s egyenl\u0151.<\/p>\n

\u201eAzoknak a sportol\u00f3knak, akik csak n\u00f6v\u00e9nyi t\u00e1pl\u00e1l\u00e9kot esznek, minden nap t\u00f6bb feh\u00e9rj\u00e9re van sz\u00fcks\u00e9g\u00fck, mivel a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k \u00e1ltal\u00e1ban nem olyan j\u00f3 min\u0151s\u00e9g\u0171ek, mint az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9k<\/em>\u201d \u2013 mondta Marie Spano, sportdietetikus.<\/p>\n

\"\"
Veget\u00e1ri\u00e1nusk\u00e9nt \u00e9s veg\u00e1nk\u00e9nt is be tudod vinni a megfelel\u0151 feh\u00e9rjemennyis\u00e9get, ha odafigyelsz. Fot\u00f3: Ella Olsson I Unsplash<\/em><\/figcaption><\/figure>\n

A feh\u00e9rje min\u0151s\u00e9ge gyakran \u00f6sszef\u00fcgg az \u00e9lelmiszer aminosavprofilj\u00e1val. Az aminosavak a feh\u00e9rje \u00e9p\u00edt\u0151k\u00f6vei, melyek seg\u00edtik a szervezetet az izmok fel\u00e9p\u00edt\u00e9s\u00e9ben \u00e9s helyre\u00e1ll\u00edt\u00e1s\u00e1ban, valamint szab\u00e1lyozz\u00e1k az immunrendszert. 20 aminosav l\u00e9tezik, de csak kilenc esszenci\u00e1lis \u2013 ezeket a szervezet nem tudja el\u0151\u00e1ll\u00edtani, \u00edgy k\u00fcls\u0151 forr\u00e1sb\u00f3l kell megszereznie.<\/p>\n

Eg\u00e9szen a k\u00f6zelm\u00faltig \u00e1ltal\u00e1nosan elterjedt hiedelem volt, hogy a n\u00f6v\u00e9nyi \u00e9lelmiszerekben nincs meg valamennyi aminosav. A kutat\u00e1si anyagok \u00e1ttekint\u00e9se ut\u00e1n azonban a tud\u00f3sok arra jutottak, hogy nem ez a probl\u00e9ma, puszt\u00e1n az aminosav-eloszl\u00e1si profil \u201ekev\u00e9sb\u00e9 optim\u00e1lis a n\u00f6v\u00e9nyi \u00e9lelmiszerekben, mint az \u00e1llati eredet\u0171 \u00e9lelmiszerekben\u201d, ami azt jelenti, hogy bizonyos aminosavak korl\u00e1tozottan vannak jelen.<\/p>\n

A j\u00f3 h\u00edr az, hogy a probl\u00e9ma orvosl\u00e1sa egyszer\u0171. \u201eJ\u00f3 \u00f6tlet k\u00fcl\u00f6nf\u00e9le n\u00f6v\u00e9nyi \u00e9teleket, p\u00e9ld\u00e1ul h\u00fcvelyeseket, sz\u00f3j\u00e1t, teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1t, di\u00f3f\u00e9l\u00e9ket \u00e9s magvakat fogyasztani a nap folyam\u00e1n. Seg\u00edt kiel\u00e9g\u00edteni feh\u00e9rjesz\u00fcks\u00e9glet\u00e9t an\u00e9lk\u00fcl, hogy egy \u00f3ri\u00e1si adag \u00e9telt kellene enned\u201d<\/em> – mondta Samantha Cassetty, t\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151.<\/p>\n

Egy m\u00e1sik k\u00fcl\u00f6nbs\u00e9g az \u00e1llati \u00e9s n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9k k\u00f6z\u00f6tt a feh\u00e9rje mennyis\u00e9ge az \u00e9lelmiszer t\u00e9rfogat\u00e1hoz viszony\u00edtva. 85 gramm csirk\u00e9ben p\u00e9ld\u00e1ul kb. 20 gramm feh\u00e9rje tal\u00e1lhat\u00f3, ezzel szemben ugyanennyi csicseribors\u00f3ban csak 6, egy adag tofuban pedig 8 gramm.<\/p>\n

Felsz\u00edv\u00f3d\u00e1s<\/strong><\/h2>\n

Az \u00e9p\u00edt\u0151elemeket \u2013 aminosavakat \u2013 k\u00f6nnyebben beszerezheted \u00e9s felhaszn\u00e1lhatja \u00e1llati feh\u00e9rj\u00e9kb\u0151l, mint n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kb\u0151l. Alapvet\u0151en k\u00e9t \u00e9rt\u00e9kel\u00e9si rendszert haszn\u00e1lnak egy \u00e9lelmiszer feh\u00e9rje hasznosul\u00e1s\u00e1nak meghat\u00e1roz\u00e1s\u00e1ra: a feh\u00e9rje em\u00e9szthet\u0151s\u00e9g\u00e9vel korrig\u00e1lt aminosav pontsz\u00e1mot (PDCAAS) \u00e9s az em\u00e9szthet\u0151 n\u00e9lk\u00fcl\u00f6zhetetlen aminosav pontsz\u00e1m (DIAAS).<\/p>\n

A PDCAAS rendszer 1993 \u00f3ta l\u00e9tezik, \u00e9s az \u00e9lelmiszerek aminosav-min\u0151s\u00e9g\u00e9t vizsg\u00e1lja, m\u00edg az \u00fajabb DIAAS hat\u00e1rozza meg az aminosavak em\u00e9szthet\u0151s\u00e9g\u00e9t a v\u00e9konyb\u00e9lben, pontosabban m\u00e9rve a szervezet \u00e1ltal felsz\u00edv\u00f3d\u00f3 aminosavak mennyis\u00e9g\u00e9t.<\/p>\n

Ezek alapj\u00e1n a rendszerek alapj\u00e1n a sz\u00f3ja az egyetlen n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rje, amely ugyanolyan magas pontsz\u00e1mot \u00e9r el, mint a h\u00fas \u00e9s a tejterm\u00e9k. A burgonya, a bors\u00f3 \u00e9s a bab mindk\u00e9t sk\u00e1l\u00e1n k\u00f6zel \u00e1ll a h\u00fashoz, de k\u00f6r\u00fclbel\u00fcl 25 sz\u00e1zal\u00e9kkal alacsonyabb pontot \u00e9rnek el.<\/p>\n

\"\"
A burgonya k\u00f6zel\u00edt a h\u00fasokhoz, ha a feh\u00e9rj\u00e9ket tekintj\u00fck. Fot\u00f3: Jeshoots.com I Unsplash<\/em><\/figcaption><\/figure>\n

Ez azt jelenti, hogy a n\u00f6v\u00e9nyi \u00e9lelmiszerekb\u0151l nagyobb mennyis\u00e9get kell bevinned. Spano azt tan\u00e1csolja, hogy legal\u00e1bb 30-40 gramm feh\u00e9rj\u00e9t tartalmazzon egy n\u00f6v\u00e9nyi alap\u00fa \u00e9tel, szemben a h\u00fas alap\u00faakkal, melyek eset\u00e9ben el\u00e9g 20-25 gramm. Ha a nap folyam\u00e1n t\u00f6bb, k\u00fcl\u00f6nf\u00e9le n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t viszel be, akkor nem lehet nagy gond. Ha pedig feh\u00e9rje-kieg\u00e9sz\u00edt\u0151kre t\u00e1maszkodsz, a rizs-\u00e9s a bors\u00f3feh\u00e9rje a legjobb v\u00e1laszt\u00e1s.<\/p>\n

\u00cdme egy n\u00f6v\u00e9nyi alap\u00fa minta\u00e9trend egy \u00e1tlagos, 70 kg s\u00faly\u00fa ember sz\u00e1m\u00e1ra:<\/p>\n

    \n
  • Reggeli:<\/strong> M\u00fczli,l \u00bd cs\u00e9sze nyers zabbal + 3 ev\u0151kan\u00e1l kendermaggal + 30 gramm mandula + gy\u00fcm\u00f6lcs = 18 gramm feh\u00e9rje<\/li>\n
  • Eb\u00e9d:<\/strong> Lencseleves m\u00e1sf\u00e9l cs\u00e9sze lencs\u00e9vel = 30 gramm feh\u00e9rje<\/li>\n
  • Uzsonna:<\/strong> 1 cs\u00e9sze edamame bab = 20 gramm feh\u00e9rje<\/li>\n
  • Vacsora:<\/strong> 140 gramm tempeh rizzsel \u00e9s z\u00f6lds\u00e9gekkel = 30 gramm feh\u00e9rje<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Mit kell enned, ha n\u00f6v\u00e9nyi \u00e9trendre \u00e1llsz \u00e1t?<\/p>\n","protected":false},"author":71,"featured_media":16955,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16953","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nA k\u00fcl\u00f6nbs\u00e9g az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k k\u00f6z\u00f6tt<\/title>\n<meta name=\"description\" content=\"Mit kell enned, ha n\u00f6v\u00e9nyi \u00e9trendre \u00e1llsz \u00e1t?\" \/>\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\/a-kulonbseg-az-allati-es-a-novenyi-feherjek-kozott\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A k\u00fcl\u00f6nbs\u00e9g az \u00e1llati \u00e9s a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k k\u00f6z\u00f6tt\" \/>\n<meta property=\"og:description\" content=\"Mit kell enned, ha n\u00f6v\u00e9nyi \u00e9trendre \u00e1llsz \u00e1t?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-kulonbseg-az-allati-es-a-novenyi-feherjek-kozott\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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