{"id":2141,"date":"2018-11-24T09:00:56","date_gmt":"2018-11-24T09:00:56","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=2141"},"modified":"2018-11-16T09:16:15","modified_gmt":"2018-11-16T09:16:15","slug":"egeszseges-reggeli-hogy-erdemes-csinalni","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/egeszseges-reggeli-hogy-erdemes-csinalni\/","title":{"rendered":"Eg\u00e9szs\u00e9ges reggeli &#8211; hogy \u00e9rdemes csin\u00e1lni?"},"content":{"rendered":"<p><strong>Sok k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9tel bet\u00f6ltheti az eg\u00e9szs\u00e9ges reggeli szerep\u00e9t. A sz\u00e1modra megfelel\u0151 v\u00e1laszt\u00e1s f\u00fcgg att\u00f3l, mit eszel a nap t\u00f6bbi r\u00e9sz\u00e9ben, mennyire vagy akt\u00edv, \u00e9s hogy van-e s\u00falyfelesleged. \u00a0Az al\u00e1bbi szab\u00e1lyokat mindenkinek be kell(ene) tartania: <\/strong><\/p>\n<h2>A csak sz\u00e9nhidr\u00e1tb\u00f3l \u00e1ll\u00f3 reggeli nem tesz j\u00f3<\/h2>\n<p>A sz\u00e9nhidr\u00e1tban b\u0151velked\u0151 \u00e9telekb\u0151l \u00e1ll\u00f3 reggeli gyorsan felt\u00f6lt ugyan energi\u00e1val, de m\u00e1r j\u00f3val az eb\u00e9d el\u0151tt \u00fajra \u00e9hes leszel t\u0151le. El\u00e9g elterjedt v\u00e1laszt\u00e1s manaps\u00e1g a pir\u00edt\u00f3s lekv\u00e1rral vagy a gabonapehely tejjel, valamilyen cukros itallal k\u00eds\u00e9rve, amit &#8211; sajnos \u2013 sokan m\u00e9g eg\u00e9szs\u00e9gesnek is tartanak. Azt\u00e1n ott vannak azok is, amelyekr\u0151l tudjuk, hogy nem eg\u00e9szs\u00e9gesek, m\u00e9gsem ritk\u00e1k, mint a f\u00e1nk vagy a croissant. Az ilyen reggeli \u00e1ltal\u00e1ban t\u00e1panyagban szeg\u00e9ny, az egekbe rep\u00edti a v\u00e9rcukrodat, \u00e9s val\u00f3sz\u00edn\u0171, hogy eg\u00e9sz nap \u00e9hs\u00e9g- \u00e9s f\u00e1radts\u00e1grohamok fognak r\u00e1d t\u00f6rni t\u0151le.<\/p>\n<h2>Legyen a reggelid laktat\u00f3!<\/h2>\n<p>A sz\u00e9nhidr\u00e1t nem az ellens\u00e9ged &#8211; csak fontos, hogy ne ez tegye ki a reggeli legnagyobb r\u00e9sz\u00e9t. Egy eg\u00e9szs\u00e9ges szervezet k\u00e9pes cukorsokk n\u00e9lk\u00fcl is k\u00e9nyelmesen elkezdeni a napot. Egy laktat\u00f3 reggeli nemcsak abban seg\u00edt, hogy \u00e9hs\u00e9g n\u00e9lk\u00fcl kib\u00edrd d\u00e9lig, de cs\u00f6kkenti az \u00e9hs\u00e9g \u00e9s a t\u00falev\u00e9s kock\u00e1zat\u00e1t is nap k\u00f6zben. A reggelire kiv\u00e1lasztott \u00e9teleknek gazdagnak kell lennie proteinben, rostokban \u00e9s v\u00edzben, mert ezek k\u00fcldik leger\u0151sebben a szervezetnek a j\u00f3llakotts\u00e1g jelz\u00e9seit. A z\u00f6lds\u00e9gek sok rostot \u00e9s proteint biztos\u00edthatnak, de ez ut\u00f3bbira szert tehetsz p\u00e9ld\u00e1ul toj\u00e1sb\u00f3l, sonk\u00e1b\u00f3l, sajtb\u00f3l vagy olajos magvakb\u00f3l is.<\/p>\n<h2>Alapozz a proteinre!<\/h2>\n<p>A protein bizony\u00edtottan seg\u00edt a nemcsak j\u00f3llakotts\u00e1g-\u00e9rz\u00e9s el\u00e9r\u00e9s\u00e9ben, de m\u00e9g a fogy\u00e1sban \u00e9s a stabil energiaszint fenntart\u00e1s\u00e1ban is. Nem hib\u00e1zhatsz a toj\u00e1ssal p\u00e9ld\u00e1ul, mert k\u00f6nnyen em\u00e9szthet\u0151 proteint visz a szervezetbe, \u00e9s a megfelel\u0151 ar\u00e1nyban tartalmazza az alapvet\u0151 fontoss\u00e1g\u00fa aminosavakat is. A \u201ecottage cheese\u201d n\u00e9ven is ismert sav\u00f3sajt, illetve a sonka szint\u00e9n j\u00f3 v\u00e1laszt\u00e1s, \u00e9s magaddal is viheted. Ha \u00e9des reggelit szeretn\u00e9l, akkor m\u00e1r nehezebb a v\u00e1laszt\u00e1s, de n\u00e9mi mogyor\u00f3 vagy m\u00e1s olajos magvak p\u00e9ld\u00e1ul g\u00f6r\u00f6g joghurttal biztos\u00edtj\u00e1k a szervezetnek a sz\u00fcks\u00e9ges proteineket is.<\/p>\n<h2>Edz\u00e9s ut\u00e1n kell egy kis \u00fczemanyag<\/h2>\n<p>Ha reggel mindj\u00e1rt edz\u00e9ssel vagy bicikliz\u00e9ssel kezdesz, akkor a reggelidben nemcsak proteinnek kell lennie, de valamilyen energiaforr\u00e1snak is, mint p\u00e9ld\u00e1ul a lassan felsz\u00edv\u00f3d\u00f3 sz\u00e9nhidr\u00e1t vagy az eg\u00e9szs\u00e9ges zs\u00edrok. Ezek seg\u00edts\u00e9g\u00e9vel a szervezeted k\u00f6nnyen vissza tudja t\u00f6lteni az elhaszn\u00e1lt glikog\u00e9n rakt\u00e1rakat az izmaidban. Egy szelet gy\u00fcm\u00f6lcs, n\u00e9mi zab, vagy \u00e9leszt\u0151s keny\u00e9r hozz\u00e1ad\u00e1sa az omletthez \u00e9ppen megfelel\u0151 erre.<\/p>\n<h2>Mindh\u00e1romra sz\u00fcks\u00e9g van<\/h2>\n<p>\u00d6sszefoglalva: egy eg\u00e9szs\u00e9ges reggelihez h\u00e1rom dologra van sz\u00fcks\u00e9g. El\u0151sz\u00f6r is, legyen benne egy j\u00f3 adag, min\u0151s\u00e9gi protein. M\u00e1sodszor, legyen benne valamennyi z\u00f6lds\u00e9g vagy gy\u00fcm\u00f6lcs. Harmadszor, legyen valamilyen energiaforr\u00e1s is, p\u00e9ld\u00e1ul avok\u00e1d\u00f3, mogyor\u00f3 vagy zab. Erre val\u00f3 tekintettel, a k\u00f6vetkez\u0151 cikk\u00fcnkben azt fogjuk megn\u00e9zni, mit \u00e9rdemes a kos\u00e1rba pakolni, ha elm\u00e9sz a boltba reggelit v\u00e1s\u00e1rolni.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sok k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9tel bet\u00f6ltheti az eg\u00e9szs\u00e9ges reggeli szerep\u00e9t. A sz\u00e1modra megfelel\u0151 v\u00e1laszt\u00e1s f\u00fcgg att\u00f3l, mit eszel a nap t\u00f6bbi r\u00e9sz\u00e9ben, [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":2142,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-2141","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>Eg\u00e9szs\u00e9ges reggeli - hogy \u00e9rdemes csin\u00e1lni? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/egeszseges-reggeli-hogy-erdemes-csinalni\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eg\u00e9szs\u00e9ges reggeli - hogy \u00e9rdemes csin\u00e1lni?\" \/>\n<meta property=\"og:description\" content=\"Sok k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9tel bet\u00f6ltheti az eg\u00e9szs\u00e9ges reggeli szerep\u00e9t. 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