{"id":18919,"date":"2025-02-21T08:00:19","date_gmt":"2025-02-21T06:00:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=18919"},"modified":"2025-02-12T17:02:34","modified_gmt":"2025-02-12T15:02:34","slug":"jot-tesz-a-szivednek-ha-tobb-novenyi-feherjet-eszel-mint-allatit","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/jot-tesz-a-szivednek-ha-tobb-novenyi-feherjet-eszel-mint-allatit\/","title":{"rendered":"J\u00f3t tesz a sz\u00edvednek, ha t\u00f6bb n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t eszel, mint \u00e1llatit"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>A Harvard T.H. Chan K\u00f6zeg\u00e9szs\u00e9g\u00fcgyi Iskola leg\u00fajabb tanulm\u00e1nya szerint a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k bevitel\u00e9nek n\u00f6vel\u00e9se \u00e9s a v\u00f6r\u00f6s, illetve feldolgozott h\u00fasok fogyaszt\u00e1s\u00e1nak cs\u00f6kkent\u00e9se jelent\u0151s hat\u00e1ssal lehet a sz\u00edved eg\u00e9szs\u00e9g\u00e9re. A kutat\u00e1s konkr\u00e9t aj\u00e1nl\u00e1sokat is ad arra vonatkoz\u00f3an, hogy mi az az optim\u00e1lis n\u00f6v\u00e9nyi-\u00e1llati feh\u00e9rje ar\u00e1ny, ami a legjobban v\u00e9di a sz\u00edv-\u00e9s \u00e9rrendszert. N\u00e9zz\u00fck, mit mondanak az eredm\u00e9nyek!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Sz\u00e1m\u00edt a n\u00f6v\u00e9nyi \u00e9s \u00e1llati feh\u00e9rj\u00e9k ar\u00e1nya<\/strong><\/h2>\n<p>A kutat\u00e1s 30 \u00e9vnyi \u00e9trendi \u00e9s eg\u00e9szs\u00e9g\u00fcgyi adatot elemzett, t\u00f6bb mint 200 000 r\u00e9sztvev\u0151 bevon\u00e1s\u00e1val. A r\u00e9sztvev\u0151k n\u00e9gy\u00e9vente jelentett\u00e9k \u00e9trendi szok\u00e1saikat, ami lehet\u0151v\u00e9 tette a kutat\u00f3k sz\u00e1m\u00e1ra, hogy megvizsg\u00e1lj\u00e1k a k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sok hat\u00e1s\u00e1t a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekre (CVD) \u00e9s a koszor\u00fa\u00e9r-betegs\u00e9gre (CHD). Az \u00e9letm\u00f3dbeli, szociodemogr\u00e1fiai \u00e9s orvosi t\u00e9nyez\u0151k figyelembev\u00e9tel\u00e9vel a k\u00f6vetkez\u0151 eredm\u00e9nyek sz\u00fclettek:<\/p>\n<ul>\n<li>Azokn\u00e1l, akikn\u00e9l a n\u00f6v\u00e9nyi \u00e9s \u00e1llati feh\u00e9rje ar\u00e1nya a legmagasabb volt (1:1,3 &#8211; teh\u00e1t egy egys\u00e9g n\u00f6v\u00e9nyi feh\u00e9rj\u00e9hez 1,3 egys\u00e9g \u00e1llati t\u00e1rsul), 19%-kal alacsonyabbnak mutatkozott a sz\u00edv-\u00e9s \u00e9rrendszeri betegs\u00e9gek kock\u00e1zata, \u00e9s 27%-kal kisebb es\u00e9llyel alakult ki n\u00e1luk koszor\u00fa\u00e9r-betegs\u00e9g, \u00f6sszehasonl\u00edtva azokkal, akikn\u00e9l az ar\u00e1ny a legalacsonyabb volt (1:4,2).<\/li>\n<li>Azok, akiknek a legmagasabb volt a feh\u00e9rjebevitel\u00fck (az energiasz\u00fcks\u00e9glet\u00fck 21%-a feh\u00e9rj\u00e9b\u0151l sz\u00e1rmazott) \u00e9s magas n\u00f6v\u00e9nyi-\u00e1llati feh\u00e9rje ar\u00e1nyt tartottak fenn, 28%-kal kisebb CVD-kock\u00e1zattal \u00e9s 36%-kal alacsonyabb CHD-kock\u00e1zattal rendelkeztek.<\/li>\n<li>A v\u00f6r\u00f6s \u00e9s feldolgozott h\u00fasok n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kkel \u2013 p\u00e9ld\u00e1ul di\u00f3f\u00e9l\u00e9kkel \u2013 t\u00f6rt\u00e9n\u0151 helyettes\u00edt\u00e9se cs\u00f6kkentette a stroke kock\u00e1zat\u00e1t.<\/li>\n<li>A tanulm\u00e1ny vezet\u0151 szerz\u0151je, Andrea Glenn seg\u00edt kontextusba helyezni ezeket az ar\u00e1nyokat: <em>\u201eAz \u00e1tlagos amerikai \u00e9trendben a n\u00f6v\u00e9nyi \u00e9s \u00e1llati feh\u00e9rje ar\u00e1nya 1:3. Eredm\u00e9nyeink szerint egy legal\u00e1bb 1:2-es ar\u00e1ny sokkal hat\u00e9konyabb a CVD megel\u0151z\u00e9s\u00e9ben. A CHD megel\u0151z\u00e9s\u00e9hez pedig egy 1:1,3 vagy enn\u00e9l magasabb ar\u00e1ny az ide\u00e1lis\u201d <\/em>\u2013 mondta.<\/li>\n<\/ul>\n<figure id=\"attachment_9761\" aria-describedby=\"caption-attachment-9761\" style=\"width: 1366px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Lentils-protein-profimedia-0574282422-CVR.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-9761 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Lentils-protein-profimedia-0574282422-CVR.jpg\" alt=\"Lentils\" width=\"1366\" height=\"600\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Lentils-protein-profimedia-0574282422-CVR.jpg 1366w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Lentils-protein-profimedia-0574282422-CVR-300x132.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Lentils-protein-profimedia-0574282422-CVR-1024x450.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Lentils-protein-profimedia-0574282422-CVR-768x337.jpg 768w\" sizes=\"auto, (max-width: 1366px) 100vw, 1366px\" \/><\/a><figcaption id=\"caption-attachment-9761\" class=\"wp-caption-text\">\u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Hogyan seg\u00edt a n\u00f6v\u00e9nyi feh\u00e9rje?<\/strong><\/h2>\n<p>A kutat\u00e1s egy\u00e9rtelm\u0171en kimutatta, hogy a n\u00f6v\u00e9nyi feh\u00e9rjebevitel n\u00f6vel\u00e9se \u00e9s az \u00e1llati feh\u00e9rj\u00e9k, k\u00fcl\u00f6n\u00f6sen a v\u00f6r\u00f6s \u00e9s feldolgozott h\u00fasok cs\u00f6kkent\u00e9se kedvez\u0151en hat a sz\u00edv eg\u00e9szs\u00e9g\u00e9re. A kutat\u00f3k szerint ennek oka f\u0151k\u00e9nt az, hogy a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k \u2013 p\u00e9ld\u00e1ul a di\u00f3f\u00e9l\u00e9k \u00e9s a h\u00fcvelyesek \u2013 cs\u00f6kkentik a koleszterinszintet, jav\u00edtj\u00e1k a v\u00e9rnyom\u00e1st \u00e9s m\u00e9rs\u00e9klik a gyullad\u00e1sokat, amelyek mind kulcsfontoss\u00e1g\u00fa t\u00e9nyez\u0151k a sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9ben.<\/p>\n<p><em>\u201eA legt\u00f6bb\u00fcnknek el kell kezdenie az \u00e9trendj\u00e9t a n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9k fel\u00e9 eltolni. Ezt megtehetj\u00fck azzal, hogy cs\u00f6kkentj\u00fck a h\u00fasfogyaszt\u00e1st \u2013 k\u00fcl\u00f6n\u00f6sen a v\u00f6r\u00f6s \u00e9s feldolgozott h\u00fasokat \u2013, \u00e9s t\u00f6bb h\u00fcvelyest \u00e9s di\u00f3f\u00e9l\u00e9t fogyasztunk. Ez nemcsak az emberek eg\u00e9szs\u00e9g\u00e9re n\u00e9zve el\u0151ny\u00f6s, hanem a bolyg\u00f3nk sz\u00e1m\u00e1ra is\u201d <\/em>\u2013 mondta Frank Hu, a tanulm\u00e1ny egyik vezet\u0151 szerz\u0151je.<\/p>\n<h2><strong>Mennyi n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t \u00e9rdemes fogyasztani?<\/strong><\/h2>\n<p>B\u00e1r a glob\u00e1lis \u00e9trendi aj\u00e1nl\u00e1sok r\u00e9g\u00f3ta javasolj\u00e1k a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k fogyaszt\u00e1s\u00e1nak n\u00f6vel\u00e9s\u00e9t, az ide\u00e1lis ar\u00e1ny eddig nem volt egy\u00e9rtelm\u0171en meghat\u00e1rozva. A tanulm\u00e1ny szerint \u00e9rdemes a n\u00f6v\u00e9nyi \u00e9s \u00e1llati feh\u00e9rje ar\u00e1ny\u00e1t legal\u00e1bb 1:1,3-ra emelni, vagyis majdnem ugyanannyi n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t kellene fogyasztanunk, mint \u00e1llatit.<\/p>\n<p>Ha az eml\u00edtett \u00e1tlagos amerikai \u00e9trended n\u00e9zz\u00fck, ez jelent\u0151s v\u00e1ltoz\u00e1s. A gyakorlatban ez azt jelenten\u00e9, hogy a napi h\u00e1rom f\u0151\u00e9tkez\u00e9sb\u0151l legal\u00e1bb egyet teljes eg\u00e9sz\u00e9ben n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k k\u00f6r\u00e9 \u00e9p\u00edt\u00fcnk. Ez megval\u00f3s\u00edthat\u00f3 p\u00e9ld\u00e1ul azzal, hogy egy szelet h\u00fast tofuval helyettes\u00edt\u00fcnk, vagy kipr\u00f3b\u00e1lunk veg\u00e1n fog\u00e1sokat, amelyek alapj\u00e1t bab, lencse vagy csicseribors\u00f3 adja \u2013 meglep\u0151en finomak lehetnek ezek az \u00e9telek is!<\/p>\n<h2><strong>Apr\u00f3 \u00e9trendi v\u00e1ltoztat\u00e1sokkal is sokat tehet\u00fcnk<\/strong><\/h2>\n<p>Az egyik legfontosabb tanuls\u00e1g, hogy nem kell drasztikusan megv\u00e1ltoztatni az \u00e9trend\u00fcnket vagy teljesen elhagyni valamit, amit szeretsz. M\u00e1r kisebb \u00e9trendi v\u00e1ltoztat\u00e1sok is hossz\u00fa t\u00e1von jelent\u0151s eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6kkel j\u00e1rhatnak. \u00daj recepteket kipr\u00f3b\u00e1lni \u00e9s n\u00e9h\u00e1ny n\u00f6v\u00e9nyi alap\u00fa \u00e9tkez\u00e9st beiktatni a h\u00e9tk\u00f6znapokba pedig k\u00f6nnyen megval\u00f3s\u00edthat\u00f3 \u00e9s fenntarthat\u00f3!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A Harvard T.H. Chan K\u00f6zeg\u00e9szs\u00e9g\u00fcgyi Iskola leg\u00fajabb tanulm\u00e1nya szerint a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k bevitel\u00e9nek n\u00f6vel\u00e9se \u00e9s a v\u00f6r\u00f6s, illetve feldolgozott h\u00fasok [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":18921,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-18919","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>J\u00f3t tesz a sz\u00edvednek, ha t\u00f6bb n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t eszel, mint \u00e1llatit<\/title>\n<meta name=\"description\" content=\"A Harvard T.H. Chan K\u00f6zeg\u00e9szs\u00e9g\u00fcgyi Iskola leg\u00fajabb tanulm\u00e1nya szerint a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k bevitel\u00e9nek n\u00f6vel\u00e9se \u00e9s a v\u00f6r\u00f6s, illetve feldolgozott h\u00fasok fogyaszt\u00e1s\u00e1nak cs\u00f6kkent\u00e9se jelent\u0151s hat\u00e1ssal lehet a sz\u00edved eg\u00e9szs\u00e9g\u00e9re. A kutat\u00e1s konkr\u00e9t aj\u00e1nl\u00e1sokat is ad arra vonatkoz\u00f3an, hogy mi az az optim\u00e1lis n\u00f6v\u00e9nyi-\u00e1llati feh\u00e9rje ar\u00e1ny, ami a legjobban v\u00e9di a sz\u00edv-\u00e9s \u00e9rrendszert. 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A kutat\u00e1s konkr\u00e9t aj\u00e1nl\u00e1sokat is ad arra vonatkoz\u00f3an, hogy mi az az optim\u00e1lis n\u00f6v\u00e9nyi-\u00e1llati feh\u00e9rje ar\u00e1ny, ami a legjobban v\u00e9di a sz\u00edv-\u00e9s \u00e9rrendszert. 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