{"id":7402,"date":"2020-04-17T08:00:52","date_gmt":"2020-04-17T07:00:52","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7402"},"modified":"2020-04-13T13:57:58","modified_gmt":"2020-04-13T12:57:58","slug":"5-etel-ami-erositi-az-immunrendszered","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-etel-ami-erositi-az-immunrendszered\/","title":{"rendered":"5 \u00e9tel, ami er\u0151s\u00edti az immunrendszered"},"content":{"rendered":"

Az immunrendszer egy nagyon \u00f6sszetett dolog, \u00edgy val\u00f3sz\u00edn\u0171leg soha nem lesz pontos le\u00edr\u00e1sunk arr\u00f3l, hogy seg\u00edthetj\u00fck el\u0151 a m\u0171k\u00f6d\u00e9s\u00e9t. Azt azonban tudjuk, hogy az \u00e9letm\u00f3dunk nagyban befoly\u00e1solhatja, hogy mennyire tud megv\u00e9deni minket a betegs\u00e9gekt\u0151l. N\u00e9zz\u00fck csak meg k\u00f6zelebbr\u0151l, milyen \u00e9teleket kell fogyasztanunk ahhoz, hogy eg\u00e9szs\u00e9gesek maradjunk!<\/strong><\/p>\n

Ha kutat\u00e1sokat lapozgatunk, nem fogunk olyan \u00e9teleket tal\u00e1lni, melyek egy\u00e9rtelm\u0171en j\u00f3t tesznek immunrendszer\u00fcnknek. Tal\u00e1lhatunk azonban t\u00e1panyagokat, melyek hi\u00e1nya bizony\u00edtottan k\u00e1rosan hat r\u00e1: ilyen a cink, a szel\u00e9n, a r\u00e9z, a folsav, \u00e9s az A-, B6-, C – \u00e9s E-vitaminok. Fontos teh\u00e1t, hogy ezekb\u0151l kell\u0151 mennyis\u00e9get vigy\u00fcnk be! A k\u00f6vetkez\u0151 \u00e9telekkel ezt k\u00f6nnyen megteheted.<\/p>\n

\"\"
A kaliforniai paprika antioxid\u00e1nsokban gazdag, kiv\u00e1lt karotinoidokban, melyek az \u00e9rettebb z\u00f6lds\u00e9gekben nagyobb mennyis\u00e9gben megtal\u00e1lhat\u00f3k<\/em><\/figcaption><\/figure>\n

Kaliforniai paprika<\/strong><\/h2>\n

A kaliforniai paprika a C-vitamin kir\u00e1lya. Naponta 100 mg C-vitamin bevitele javasolt, ez azt jelenti, hogy 37 gramm paprika meg is teszi. Persze emellett sz\u00e1mos m\u00e1s gy\u00fcm\u00f6lcsb\u0151l \u00e9s z\u00f6lds\u00e9gb\u0151l v\u00e1logathatsz!<\/p>\n

Marham\u00e1j<\/strong><\/h2>\n

Ha fel akarsz tankolni A-vitaminb\u00f3l, nincs jobb m\u00f3dszer erre, mint ha m\u00e1jat eszel. 100 gramm marham\u00e1jban 9,442 mg vitamin tal\u00e1lhat\u00f3, ez t\u00edzszerese a napi javasolt bevitelnek! Teh\u00e1t ha m\u00e1jat eszel, mindegy, hogy csirk\u00e9\u00e9t vagy m\u00e1s \u00e1llat\u00e9t, egy adag ak\u00e1r k\u00e9t h\u00e9tre is elegend\u0151 vitamint tartalmaz. Ha m\u00e1s alternat\u00edva ut\u00e1n keresg\u00e9lsz, megtal\u00e1ltad: az \u00e9desburgonya, a t\u00f6k \u00e9s a k\u00e1poszta is kiv\u00e1l\u00f3 A-vitamin forr\u00e1s, azonban fontos, hogy ezekben csak b\u00e9ta-karotin van jelen, amit a szervezetnek kell \u00e1talak\u00edtania vitaminn\u00e1, ez pedig n\u00e9h\u00e1ny ember eset\u00e9n kev\u00e9sb\u00e9 hat\u00e9kony.<\/p>\n

Mandula<\/strong><\/h2>\n

A mandula nemcsak nagyon finom, hanem 100 gramm bel\u0151le tartalmazza az E-vitamin javasolt napi bevitel\u00e9nek 171%-\u00e1t! Ez azt jelenti, hogy mind\u00f6ssze 58 gramm el\u00e9g egy napra. A legt\u00f6bb di\u00f3f\u00e9le \u00e9s a magvak nagy r\u00e9sze szint\u00e9n remek E-vitamin forr\u00e1s. Csak \u00f3vatosan, k\u00f6nny\u0171 t\u00fal sokat fogyasztani bel\u0151l\u00fck! Eg\u00e9sz\u00edtsd ki vel\u00fck \u00e9trendedet vagy szerezd be E-vitamin sz\u00fcks\u00e9gleted lazacb\u00f3l, avok\u00e1d\u00f3b\u00f3l, mang\u00f3b\u00f3l, kivib\u0151l vagy t\u0151kehalb\u00f3l!<\/p>\n

\"\"
A lencse, magas rosttartalm\u00e1nak k\u00f6sz\u00f6nhet\u0151en cs\u00f6kkenti a v\u00e9r koleszterin-szintj\u00e9t. \u00a9 Digifoodstock \/ Profimedia<\/em><\/figcaption><\/figure>\n

Lencse<\/strong><\/h2>\n

A lencse remek B9 vitamin-, \u00e9s folsav-forr\u00e1s. Egy cs\u00e9sze f\u0151tt lencse 358 mg folsavat tartalmaz, ami a napi sz\u00fcks\u00e9glet 90%-\u00e1t jelenti. Persze nem kell ehhez az egy h\u00fcvelyeshez ragaszkodni: pr\u00f3b\u00e1lj ki t\u00f6bbf\u00e9le babot, bors\u00f3t, ak\u00e1r csicseribors\u00f3t, ezek mind tele vannak B-vitaminnal \u00e9s m\u00e1s t\u00e1panyagokkal!<\/p>\n

H\u00fas \u00e9s hal<\/strong><\/h2>\n

Sert\u00e9s, marha, csirke, pulyka, lazac, tonhal, osztriga \u00e9s hom\u00e1r \u2013 gyakorlatilag b\u00e1rmilyen h\u00fast vagy tengeri herkenty\u0171t v\u00e1laszthatsz, hogy felt\u00f6ltsd \u00e1sv\u00e1ny-k\u00e9szleteid, vagyis elegend\u0151 cinket, szel\u00e9nt, vasat \u00e9s rezet vigy\u00e9l a szervezetedbe. Naponta 100 gramm elegend\u0151. Ha azonban n\u00f6v\u00e9nyi alap\u00fa alternat\u00edv\u00e1kkal szeretn\u00e9d ezt megoldani, akkor a magvak \u00e9s a csonth\u00e9jasok lesznek a kedvenceid!<\/p>\n

\u00d6sszess\u00e9g\u00e9ben pedig olyan \u00e9teleket fogyassz, melyek a lehet\u0151 legkevesebb feldolgoz\u00e1son estek \u00e1t, hiszen \u00e1ltal\u00e1ban ezekben van a legt\u00f6bb t\u00e1panyag. Belef\u00e9r n\u00e9ha a gyorskaja, de csak akkor, ha nem esel t\u00falz\u00e1sba! Ezek az \u00e9tkez\u00e9sek mind kihagyott alkalmak arra, hogy t\u00e1panyagokat juttass a szervezetedbe.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az immunrendszer egy nagyon \u00f6sszetett dolog, \u00edgy val\u00f3sz\u00edn\u0171leg soha nem lesz pontos le\u00edr\u00e1sunk arr\u00f3l, hogy seg\u00edthetj\u00fck el\u0151 a m\u0171k\u00f6d\u00e9s\u00e9t. Azt […]<\/p>\n","protected":false},"author":71,"featured_media":7406,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n5 \u00e9tel, ami er\u0151s\u00edti az immunrendszered - \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\/5-etel-ami-erositi-az-immunrendszered\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 \u00e9tel, ami er\u0151s\u00edti az immunrendszered\" \/>\n<meta property=\"og:description\" content=\"Az immunrendszer egy nagyon \u00f6sszetett dolog, \u00edgy val\u00f3sz\u00edn\u0171leg soha nem lesz pontos le\u00edr\u00e1sunk arr\u00f3l, hogy seg\u00edthetj\u00fck el\u0151 a m\u0171k\u00f6d\u00e9s\u00e9t. 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