{"id":7340,"date":"2020-04-09T08:00:34","date_gmt":"2020-04-09T07:00:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7340"},"modified":"2020-04-13T13:50:37","modified_gmt":"2020-04-13T12:50:37","slug":"egeszseges-etelek-egyszeru-alapanyagokbol","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/egeszseges-etelek-egyszeru-alapanyagokbol\/","title":{"rendered":"Eg\u00e9szs\u00e9ges \u00e9telek, egyszer\u0171 alapanyagokb\u00f3l"},"content":{"rendered":"

Mindannyian a lehet\u0151 legkevesebbet j\u00e1runk boltba, ez azonban nem jelenti azt, hogy le kell mondanunk az eg\u00e9szs\u00e9ges \u00e9telekr\u0151l! Ahogy edzeni is lehet otthon, a f\u0151z\u00e9st is meg lehet oldani \u00fagy, hogy ne csak mirelitpizza ker\u00fclj\u00f6n az asztalra! Nem kell m\u00e1s, csak n\u00e9h\u00e1ny egyszer\u0171, sok\u00e1ig el\u00e1ll\u00f3 alapanyag \u00e9s egy kis kreativit\u00e1s: nem baj, ha nincs otthon olyan f\u0171szered, amilyet a recept \u00edr, pr\u00f3b\u00e1lj ki m\u00e1s \u00edzeket!<\/strong><\/p>\n

1. R\u00e9p\u00e1s smoothie<\/strong><\/h2>\n

A r\u00e9pa sok\u00e1ig el\u00e1ll, f\u0151leg ha h\u0171t\u0151ben t\u00e1rolod. Ak\u00e1r hetekkel k\u00e9s\u0151bb is k\u00e9sz\u00edthetsz bel\u0151le vitaminnal teli smoothie-t, m\u00e9g az sem baj, ha eddigre m\u00e1r kicsit megpuhult! Ugyanez a helyzet az alm\u00e1val is, a gy\u00f6mb\u00e9rr\u0151l pedig ne is besz\u00e9lj\u00fcnk!<\/p>\n

\"\"
A Felel\u0151s Gasztroh\u0151s receptje<\/figcaption><\/figure>\n

Hozz\u00e1val\u00f3k<\/u><\/strong><\/p>\n

    \n
  • 2 sz\u00e1l r\u00e9pa<\/li>\n
  • 2 db alma<\/li>\n
  • citroml\u00e9 (igen, j\u00f3 a palackos is)<\/li>\n
  • 1 kis darab gy\u00f6mb\u00e9r<\/li>\n
  • v\u00edz<\/li>\n<\/ul>\n

    Elk\u00e9sz\u00edt\u00e9s<\/u><\/strong><\/p>\n

      \n
    1. H\u00e1mozd meg a r\u00e9p\u00e1t \u00e9s a gy\u00f6mb\u00e9rt!<\/li>\n
    2. V\u00e1gjd fel a hozz\u00e1val\u00f3kat apr\u00f3 darabokra!<\/li>\n
    3. Turmixold \u0151ket \u00f6ssze, adj hozz\u00e1 citromlevet \u00e9s vizet!<\/li>\n
    4. \u00cdzl\u00e9s szerint h\u00edg\u00edtsd!<\/li>\n<\/ol>\n

      Mi\u00e9rt eg\u00e9szs\u00e9ges?<\/u><\/strong><\/p>\n

      A s\u00e1rgar\u00e9pa cs\u00f6kkenti a koleszterinszintet, j\u00f3t tesz a m\u00e1jadnak, A-vitamin tartalma pedig jav\u00edtja a l\u00e1t\u00e1st. A karotin pedig seg\u00edti egyes daganatok kialakul\u00e1s\u00e1t. Az alma tele van A-\u00e9s B-vitaminnal, emellett kalciumot, k\u00e1liumot, k\u00e9nt \u00e9s magn\u00e9ziumot is tartalmaz. Szint\u00e9n j\u00f3t\u00e9kony hat\u00e1ssal van a koleszterinszintre \u00e9s a b\u00e9lfl\u00f3r\u00e1t is seg\u00edt helyre\u00e1ll\u00edtani. A gy\u00f6mb\u00e9r pedig egy igen hat\u00e1sos gy\u00f3gyn\u00f6v\u00e9ny: A-, C-, E- \u00e9s B-vitaminokat, magn\u00e9ziumot, foszfort, k\u00e1liumot, vasat \u00e9s cinket tartalmaz, megsz\u00fcnteti a h\u00e1nyingert \u00e9s a g\u00f6rcs\u00f6ket, gyullad\u00e1scs\u00f6kkent\u0151 \u00e9s k\u00f6h\u00f6g\u00e9scsillap\u00edt\u00f3 hat\u00e1s\u00fa.<\/p>\n

      2. Hummusz<\/strong><\/h2>\n

      A hummusz t\u00f6k\u00e9letes keny\u00e9rre, puffasztott rizsre kenve, vagy k\u00f6retk\u00e9nt. Laktat\u00f3, finom \u00e9s h\u00fasmentes, teh\u00e1t k\u00f6rnyezetbar\u00e1t!<\/p>\n

      \"\"
      A Nosalty receptje<\/figcaption><\/figure>\n

      Hozz\u00e1val\u00f3k<\/u><\/strong><\/p>\n

        \n
      • 20 dkg csicseribors\u00f3 vagy csicseribors\u00f3-konzerv<\/li>\n
      • 2 gerezd fokhagyma vagy fokhagymapor vagy fokhagymakr\u00e9m<\/li>\n
      • 100 g szez\u00e1mmag<\/li>\n
      • 1 te\u00e1skan\u00e1l r\u00f3mai k\u00f6m\u00e9ny<\/li>\n
      • feketek\u00f6m\u00e9ny<\/li>\n
      • citroml\u00e9<\/li>\n
      • s\u00f3<\/li>\n
      • ol\u00edvaolaj<\/li>\n
      • v\u00edz<\/li>\n<\/ul>\n

        Elk\u00e9sz\u00edt\u00e9s<\/u><\/strong><\/p>\n

          \n
        1. Ha sz\u00e1raz csicseribors\u00f3val dolgozol, \u00e1ztasd be egy \u00e9jszak\u00e1ra, majd s\u00f3val \u00e9s fekete k\u00f6m\u00e9nnyel f\u0171szerezett v\u00edzben, 20 perc alatt f\u0151zd puh\u00e1ra!<\/li>\n
        2. Mik\u00f6zben f\u0151, k\u00e9sz\u00edtsd el a tahinit, vagyis szez\u00e1mpaszt\u00e1t: pir\u00edtsd meg a szez\u00e1mmagot, \u0151r\u00f6ld meg, \u00e9s turmixold \u00f6ssze egy kis s\u00f3val, egy gerezd fokhagym\u00e1val \u00e9s 2 ev\u0151kan\u00e1l ol\u00edvaolajjal! V\u00edzzel h\u00edg\u00edtsd, ameddig kr\u00e9mes \u00e1llag\u00fa nem lesz!<\/li>\n
        3. Ha kih\u0171lt a csicseribors\u00f3, keverd \u00f6ssze a t\u00f6bbi hozz\u00e1val\u00f3val \u00e9s a tahinivel!<\/li>\n
        4. Turmixold \u00f6ssze!<\/li>\n
        5. V\u00edzzel h\u00edg\u00edthatsz rajta, ha t\u00fal s\u0171r\u0171!<\/li>\n
        6. Ha el\u00e9rte a p\u00e9pes \u00e1llagot, t\u00e1lald, \u00e9s \u00f6nts r\u00e1d ol\u00edvaolajat, sz\u00f3rd meg szez\u00e1mmaggal!<\/li>\n<\/ol>\n

          Mi\u00e9rt eg\u00e9szs\u00e9ges?<\/u><\/strong><\/p>\n

          A csicseribors\u00f3 egy feh\u00e9rj\u00e9ben \u00e9s rostban gazdag z\u00f6lds\u00e9g, \u00edgy seg\u00edti az em\u00e9szt\u00e9st. Antioxid\u00e1ns \u00e9s E-vitamin tartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en seg\u00edt megel\u0151zni a daganatok kialakul\u00e1s\u00e1t. Emellett a folsavval a megfelel\u0151 v\u00e9rk\u00e9phez j\u00e1rul hozz\u00e1, a pektin miatt pedig a cukorbetegek \u00e9trendj\u00e9be is beilleszthet\u0151. A s\u00e1rgar\u00e9p\u00e1hoz hasonl\u00f3an magas a kartoin-tartalma is, illetve B1, B6 \u00e9s E-vitaminnal is hozz\u00e1j\u00e1rul eg\u00e9szs\u00e9g\u00fcnkh\u00f6z. Alacsony zs\u00edrtartalm\u00fa, seg\u00edti a fogy\u00e1st, feh\u00e9rjetartalm\u00e1val pedig az izmok \u00e9p\u00fcl\u00e9s\u00e9t. A szez\u00e1mmag A, B1, B2 \u00e9s E-vitamint tartalmaz, illetve gazdag k\u00e1lciumban, foszforban, magn\u00e9ziumban \u00e9s vasban. A fokhagyma a betegs\u00e9gek megel\u0151z\u00e9s\u00e9ben kiv\u00e1l\u00f3, az ol\u00edvaolaj pedig gyullad\u00e1scs\u00f6kkent\u0151, omega-3 tartalma miatt cs\u00f6kkenti az \u00edz\u00fcleti f\u00e1jdalmakat \u00e9s a lipideknek k\u00f6sz\u00f6nhet\u0151en g\u00e1tolja az elh\u00edz\u00e1st.<\/p>\n

          3. Lencsef\u0151zel\u00e9k di\u00f3fas\u00edrttal<\/strong><\/h2>\n

          Igazi feh\u00e9rjebomba, t\u00f6k\u00e9letes eb\u00e9d egy d\u00e9lel\u0151tti edz\u00e9s ut\u00e1n!<\/p>\n

          \"\"
          A Felel\u0151s Gasztroh\u0151s receptje<\/figcaption><\/figure>\n

          Hozz\u00e1val\u00f3k<\/u><\/strong><\/p>\n

          A lencsef\u0151zel\u00e9khez:<\/p>\n

            \n
          • 50 dkg lencse<\/li>\n
          • 1 fej v\u00f6r\u00f6shagyma<\/li>\n
          • 2 gerezd fokhagyma vagy fokhagymapor vagy fokhagymakr\u00e9m<\/li>\n
          • 2-3 kan\u00e1l ol\u00edvaolaj<\/li>\n
          • bab\u00e9rlev\u00e9l<\/li>\n
          • kakukkf\u0171<\/li>\n
          • r\u00f3mai k\u00f6m\u00e9ny<\/li>\n
          • s\u00f3<\/li>\n
          • bors<\/li>\n<\/ul>\n

            A di\u00f3fas\u00edrthoz:<\/strong><\/p>\n

              \n
            • 15 dkg \u0151r\u00f6lt di\u00f3<\/li>\n
            • 1-2 gerezd fokhagyma<\/li>\n
            • 1 f\u0151tt krumpli<\/li>\n
            • zsemlemorzsa<\/li>\n
            • koriander, pirospaprika, kakukkf\u0171, s\u00f3, bors<\/li>\n
            • v\u00edz<\/li>\n<\/ul>\n

              \"\"<\/p>\n

              Elk\u00e9sz\u00edt\u00e9s<\/u><\/strong><\/p>\n

                \n
              1. \u00c9jszak\u00e1ra \u00e1ztasd be a lencs\u00e9t!<\/li>\n
              2. Az apr\u00f3ra v\u00e1gott v\u00f6r\u00f6shagym\u00e1t v\u00edzben p\u00e1rolva puh\u00edtsd meg, majd add hozz\u00e1 a lencs\u00e9t!<\/li>\n
              3. F\u0171szerezd \u00e9s \u00f6ntsd fel annyi v\u00edzzel, amennyi b\u0151ven ellepi!<\/li>\n
              4. 25-30 percig f\u0151zd, ha felveszi a vizet, \u00f6nts m\u00e9g r\u00e1!<\/li>\n
              5. K\u00e9sz\u00edtsd fel a di\u00f3fas\u00edrtot: keverd \u00f6ssze a hozz\u00e1val\u00f3kat, f\u0171szerezd \u00edzl\u00e9sed szerint! K\u00e9sz\u00edts goly\u00f3kat \u00e9s lass\u00fa t\u0171z\u00f6n vagy olajjal kikent s\u00fct\u0151ben s\u00fcsd aranybarn\u00e1ra!<\/li>\n
              6. Ha megpuhult a lencse, add hozz\u00e1 a z\u00fazott fokhagym\u00e1t, az ol\u00edvaolajat \u00e9s \u00edzl\u00e9s szerint f\u0171szerezd tov\u00e1bb!<\/li>\n
              7. Vegy\u00e9l ki egy mer\u0151kan\u00e1llal, p\u00e9pes\u00edtsd, majd \u00f6ntsd vissza: \u00edgy lesz s\u0171r\u0171 a f\u0151zel\u00e9ked.<\/li>\n<\/ol>\n

                Mi\u00e9rt eg\u00e9szs\u00e9ges?<\/u><\/strong><\/p>\n

                A lencse tele van A-, B1, B2, B9 \u00e9s B11 vitaminnal, emellett k\u00e1lciumot, foszfort, folsavat, magn\u00e9ziumot, k\u00e1liumot \u00e9s vasat is tartalmaz, \u00edgy jav\u00edtja a m\u00e1jfunkci\u00f3t, j\u00f3t tesz a szemnek, cs\u00f6kkenti a sz\u00edv-\u00e9s \u00e9rrendszeri betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t, seg\u00edt stabiliz\u00e1lni a v\u00e9rnyom\u00e1st, gyors\u00edtja a sebgy\u00f3gyul\u00e1st \u00e9s j\u00f3t tesz a hajnak is. Rendk\u00edv\u00fcl gazdag feh\u00e9rj\u00e9ben \u00e9s rostban, ahogy a di\u00f3 is. Ez ut\u00f3bbi omega-3-ban is b\u0151velkedik, a szel\u00e9nnek k\u00f6sz\u00f6nhet\u0151en j\u00f3t tesz a sz\u00edvnek \u00e9s er\u0151s\u00edti az immunrendszert! Igazi vitaminbomba, B, A \u00e9s E-vitaminokban gazdag. Nemcsak a testnek, hanem az elm\u00e9nek is j\u00f3t tesz: a tel\u00edtetlen zs\u00edrsavak hozz\u00e1j\u00e1rulnak az agym\u0171k\u00f6d\u00e9shez.<\/p>\n","protected":false},"excerpt":{"rendered":"

                Mindannyian a lehet\u0151 legkevesebbet j\u00e1runk boltba, ez azonban nem jelenti azt, hogy le kell mondanunk az eg\u00e9szs\u00e9ges \u00e9telekr\u0151l! Ahogy edzeni […]<\/p>\n","protected":false},"author":71,"featured_media":7341,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7340","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nEg\u00e9szs\u00e9ges \u00e9telek, egyszer\u0171 alapanyagokb\u00f3l - \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-etelek-egyszeru-alapanyagokbol\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eg\u00e9szs\u00e9ges \u00e9telek, egyszer\u0171 alapanyagokb\u00f3l\" \/>\n<meta property=\"og:description\" content=\"Mindannyian a lehet\u0151 legkevesebbet j\u00e1runk boltba, ez azonban nem jelenti azt, hogy le kell mondanunk az eg\u00e9szs\u00e9ges \u00e9telekr\u0151l! Ahogy edzeni […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/egeszseges-etelek-egyszeru-alapanyagokbol\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-09T07:00:34+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-13T12:50:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/04\/tray-2546077_1280.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"948\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"WLC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/egeszseges-etelek-egyszeru-alapanyagokbol\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/egeszseges-etelek-egyszeru-alapanyagokbol\/\",\"name\":\"Eg\u00e9szs\u00e9ges \u00e9telek, egyszer\u0171 alapanyagokb\u00f3l - 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