{"id":2037,"date":"2018-11-05T10:00:31","date_gmt":"2018-11-05T10:00:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=2037"},"modified":"2018-10-31T15:37:34","modified_gmt":"2018-10-31T15:37:34","slug":"mit-ajanlott-enni-ha-csontod-tort","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mit-ajanlott-enni-ha-csontod-tort\/","title":{"rendered":"Mit aj\u00e1nlott enni, ha csontod t\u00f6rt?"},"content":{"rendered":"

Alig van, ami r\u00e9mesebb egy biciklis balesetb\u0151l ered\u0151 csontt\u00f6r\u00e9sn\u00e9l, hiszen h\u00f3napokra n\u00e9lk\u00fcl\u00f6zn\u00f6d kell a ker\u00e9kp\u00e1rodat. M\u00e9gis, ahelyett, hogy szomorkodn\u00e1l \u00e9s pizz\u00e1t t\u00f6mn\u00e9l magadba a t\u00e9v\u00e9 el\u0151tt \u00fclve, magad is tehetsz az\u00e9rt, hogy gyorsabban fel\u00e9p\u00fclj. A megfelel\u0151 \u00e9lelmiszerek seg\u00edthetnek csontjaid eg\u00e9szs\u00e9gesebb\u00e9 t\u00e9tel\u00e9ben. L\u00e1ssuk, melyik \u00e9tel min\u0151s\u00fcl a legjobb v\u00e1laszt\u00e1snak.<\/strong><\/p>\n

J\u00f3 sok feh\u00e9rj\u00e9re (proteinre) lesz sz\u00fcks\u00e9ged, ami a sz\u00f6vetek legf\u0151bb \u00e9p\u00edt\u0151k\u00f6ve, valamint kalciumra is, ami pedig a csontok legfontosabb \u00e1sv\u00e1nyi anyaga. A D- \u00e9s a K-vitamin is j\u00f3l fog j\u00f6nni, hogy a tested megfelel\u0151en tudja felvenni a csontok helyre\u00e1ll\u00edt\u00e1sa sor\u00e1n a kalciumot. Ha el\u00e9g k\u00e1liumot viszel be a szervezetbe, az is seg\u00edti, hogy az \u00e9telekb\u0151l t\u00f6bb kalcium hasznosuljon. V\u00e9g\u00fcl, de nem utols\u00f3 sorban, a C-vitamin \u00e9s a vas is seg\u00edt a kollag\u00e9n rostok vissza\u00e9p\u00fcl\u00e9s\u00e9ben – ez a csontok gy\u00f3gyul\u00e1s\u00e1hoz sz\u00fcks\u00e9ges legf\u0151bb feh\u00e9rjet\u00edpus. Most n\u00e9zz\u00fck azt, mely \u00e9lelmiszerek biztos\u00edtj\u00e1k szervezetednek a legjobban ezeket a t\u00e1panyagokat.<\/p>\n

T\u00f6md magadba a toj\u00e1st!<\/h2>\n

A toj\u00e1s kiv\u00e1l\u00f3 feh\u00e9rjeforr\u00e1s \u00e9s azon kev\u00e9s \u00e9lelmiszerek egyike, amelyek D-vitamint tartalmaznak, \u00edgy semmik\u00e9pp se hagyd ki a gy\u00f3gyul\u00e1si folyamatb\u00f3l. Ezen k\u00edv\u00fcl sz\u00e1mos egy\u00e9b vitamint \u00e9s \u00e1sv\u00e1nyi anyagot tartalmaz, p\u00e9ld\u00e1ul vasat, kalciumot, cinket, k\u00e1liumot \u00e9s magn\u00e9ziumot, amelyekt\u0151l olyan, mint egy term\u00e9szetben el\u0151fordul\u00f3 multivitamin-tabletta.<\/p>\n

https:\/\/www.instagram.com\/p\/BZMHLqglg6s\/?utm_source=ig_embed<\/a><\/p>\n

Ne feledd a halakat \u00e9s a tenger m\u00e1s gy\u00fcm\u00f6lcseit!<\/h2>\n

A halak \u00e9s m\u00e1s tengeri \u00e1llatok mind remek forr\u00e1sai a kalciumnak, a j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9nek \u00e9s a D-vitaminnak. F\u0151leg a szard\u00ednia, amit a csontj\u00e1val egy\u00fctt fogyasztunk, az egyik legjobb kalciumforr\u00e1s. Ezeket esetleg v\u00f6r\u00f6sh\u00fassal is helyettes\u00edtheted, ami a protein mellett vasban is gazdag. ,De ha szereted r\u00e1gcs\u00e1lni a h\u00fas lefejt\u00e9se ut\u00e1n megmarad\u00f3 csirkecsontokat, akkor is szerencs\u00e9s helyzetben vagy, mert a baromfib\u00f3l megfelel\u0151 feh\u00e9rj\u00e9hez juthat a szervezeted.<\/p>\n

Gondolj a tejterm\u00e9kekre is!<\/h2>\n

A tej szint\u00e9n egy sokoldal\u00fa \u00e9s csont\u00e9p\u00edt\u0151 \u00e9lelmiszer. Sok benne a kalcium, a K-vitamin \u00e9s a feh\u00e9rje is. Egy igazi joghurt, vagy proteinben gazdag sajtok (ak\u00e1r t\u00far\u00f3) is j\u00f3k lehetnek, szinte minden tejterm\u00e9k \u00e9rt\u00e9kes eleme az \u00e9trendnek.<\/p>\n

 <\/p>\n

A z\u00f6ld leveles z\u00f6lds\u00e9gek is seg\u00edtenek.<\/h2>\n

A kelk\u00e1poszta, a spen\u00f3t, a r\u00f3mai sal\u00e1ta \u00e9s a rukkola is remek v\u00e1laszt\u00e1s. Sok benn\u00fck a K-vitamin, \u00e9s emellett C-vitamint, kalciumot, k\u00e1liumot, vasat, magn\u00e9ziumot \u00e9s cinket is k\u00edn\u00e1lnak. A t\u00f6bbi sz\u00ednes z\u00f6lds\u00e9g \u00e9s gy\u00fcm\u00f6lcs is tartalmaz v\u00e1ltoz\u00f3mennyis\u00e9gben vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat, de a z\u00f6ld leveleket \u00e9rdemes minden nap fogyasztanod, k\u00fcl\u00f6n\u00f6sen a K-vitamin\u00e9rt.<\/p>\n

\"csontt\u00f6r\u00e9s\"<\/a><\/p>\n

Sz\u00edvj be egy kis napf\u00e9nyt<\/h2>\n

B\u00e1r a zs\u00edros halakb\u00f3l \u00e9s a toj\u00e1ss\u00e1rg\u00e1j\u00e1b\u00f3l is D-vitaminhoz juthatsz, messze a legjobb forr\u00e1sa ennek a t\u00e1panyagnak a b\u0151r\u00f6ddel \u00e9rintkez\u0151 napf\u00e9ny. Pr\u00f3b\u00e1lj naponta kb. 30 percet a napon lenni, a b\u0151r\u00f6d \u00e1rnyalat\u00e1t\u00f3l, a f\u00f6ldrajzi helyt\u0151l \u00e9s az adott \u00e9vszakt\u00f3l f\u00fcgg\u0151en.<\/p>\n

Ker\u00fcld az alkoholt, a cukrot \u00e9s a koffeint!<\/h2>\n

Ha a fent felsorolt \u00e9telek az \u00e9trended r\u00e9sz\u00e9v\u00e9 v\u00e1lnak, jelent\u0151sen javulni fog a szervezeted csont-helyre\u00e1ll\u00edt\u00f3 k\u00e9pess\u00e9ge. Ne agg\u00f3dj, ha nem szerepelnek minden egyes \u00e9tkez\u00e9sedben, csak t\u00f6rekedj r\u00e1! Ker\u00fcld az alkoholt, a hozz\u00e1adott cukorban b\u0151velked\u0151 \u00e9teleket \u00e9s a t\u00fal sok koffeint. Ezek a kalcium ki\u00fcr\u00fcl\u00e9s\u00e9t seg\u00edtik el\u0151, \u00e9s lass\u00edtj\u00e1k a csontok regener\u00e1l\u00f3d\u00e1s\u00e1t.<\/p>\n","protected":false},"excerpt":{"rendered":"

Alig van, ami r\u00e9mesebb egy biciklis balesetb\u0151l ered\u0151 csontt\u00f6r\u00e9sn\u00e9l, hiszen h\u00f3napokra n\u00e9lk\u00fcl\u00f6zn\u00f6d kell a ker\u00e9kp\u00e1rodat. M\u00e9gis, ahelyett, hogy szomorkodn\u00e1l \u00e9s […]<\/p>\n","protected":false},"author":71,"featured_media":2041,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[243,242,244],"global-categories":[],"class_list":["post-2037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod","tag-csonttores","tag-serules","tag-tapanyag"],"yoast_head":"\nMit aj\u00e1nlott enni, ha csontod t\u00f6rt? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"A megfelel\u0151 \u00e9lelmiszerek seg\u00edthetnek csontjaid eg\u00e9szs\u00e9gesebb\u00e9 t\u00e9tel\u00e9ben. 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