{"id":7746,"date":"2020-05-27T17:00:39","date_gmt":"2020-05-27T16:00:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7746"},"modified":"2020-05-26T14:30:46","modified_gmt":"2020-05-26T13:30:46","slug":"jo-feherjeforras-a-burgonya","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/jo-feherjeforras-a-burgonya\/","title":{"rendered":"J\u00f3 feh\u00e9rjeforr\u00e1s a burgonya?"},"content":{"rendered":"

Minden alkalomhoz elk\u00e9sz\u00edthet\u0151, finom, \u00e9s remek \u00fczemanyagunk lehet egy-egy verseny el\u0151tt. Egy \u00faj kutat\u00e1s szerint pedig remek feh\u00e9rjeforr\u00e1sk\u00e9nt az izom\u00e9p\u00edt\u00e9shez is hozz\u00e1j\u00e1rulhat. S\u00fclt krumplira fel?<\/strong><\/p>\n

A kutat\u00e1sban 24, a 20-as \u00e9veiben j\u00e1r\u00f3 n\u0151 vett r\u00e9szt, az eredm\u00e9nyt a Nutrients<\/em> foly\u00f3iratban tett\u00e9k k\u00f6zz\u00e9. Az alanyok az aj\u00e1nlottnak megfelel\u0151 mennyis\u00e9g\u0171, teh\u00e1t a tests\u00falyukat 0,8-al szorozva kapott grammnyi feh\u00e9rj\u00e9t vittek be, 21 napon \u00e1t.<\/p>\n

A n\u0151ket k\u00e9t csoportra osztott\u00e1k: az egyik csoport tagjai burgony\u00e1b\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rj\u00e9t is magukhoz vettek, puding form\u00e1j\u00e1ban, naponta k\u00e9tszer. Mindegyik adag 25 g burgonya-feh\u00e9rj\u00e9t tartalmazott, \u00edgy megdupl\u00e1zt\u00e1k napi feh\u00e9rje-bevitel\u00fcket. A kontrollcsoport ezzel szemben csak placebo pudingot kapott, hozz\u00e1adott feh\u00e9rje n\u00e9lk\u00fcl. Minden r\u00e9sztvev\u0151 azonos testmozg\u00e1st v\u00e9gzett a k\u00eds\u00e9rlet alatt.<\/p>\n

Az eredm\u00e9nyek? Azoknak, akik extra feh\u00e9rj\u00e9t fogyasztottak, 21 nap alatt \u00e9szrevehet\u0151en megn\u0151ttek az izmaik, m\u00edg azok, akik nem, nem mutattak v\u00e1ltoz\u00e1st.<\/p>\n

Hab\u00e1r ez el\u00e9g egy\u00e9rtelm\u0171 eredm\u00e9nynek t\u0171nik, a kutat\u00e1sban haszn\u00e1lt feh\u00e9rjeforr\u00e1s szokatlan. Egy nagy darab burgonya 7,5 gramm feh\u00e9rj\u00e9t tartalmaz: nem kifejezetten a superfood kateg\u00f3ria\u2026<\/p>\n

Ahhoz, hogy megkapj\u00e1k a 25 gramm feh\u00e9rj\u00e9t puding-adagonk\u00e9nt, a kutat\u00f3knak nem kev\u00e9s krumplit kellett felhaszn\u00e1lniuk. \u201eK\u00f6r\u00fclbel\u00fcl 2 \u00e9s f\u00e9l kil\u00f3 burgony\u00e1t kellene megenn\u00fcnk ahhoz, hogy ezt a mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t kinyerhess\u00fck bel\u0151le\u201d<\/em> \u2013 magyar\u00e1zta a kutat\u00e1s vezet\u0151je, Dr. Stuart Philips.<\/p>\n

\"\"<\/p>\n

Hi\u00e1ba h\u00e1t a t\u00e9ny, hogy lehet izmot \u00e9p\u00edteni krumplib\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rj\u00e9vel, ez a val\u00f3s\u00e1gban nem igaz\u00e1n kivitelezhet\u0151. Arra azonban j\u00f3, hogy m\u00e9g t\u00f6bb n\u00f6v\u00e9nyi alap\u00fa t\u00e1pl\u00e1l\u00e9kot \u00e9p\u00edts\u00fcnk be az \u00e9trend\u00fcnkbe.<\/p>\n

Natalie Rizzo szak\u00e9rt\u0151 szerint a k\u00f6vetkez\u0151 mennyis\u00e9get kell bevinn\u00fcnk az egyes \u00e9telekb\u0151l, hogy kiv\u00e1ltsuk a 2,5 kil\u00f3 burgony\u00e1t:<\/p>\n

1 cs\u00e9sze edamame bab: 22 g feh\u00e9rje<\/p>\n

1\/3 cs\u00e9sze szejt\u00e1n: 21 g feh\u00e9rje<\/p>\n

20 dkg tofu: 18 g feh\u00e9rje<\/p>\n

10 dkg tempe: 18 g feh\u00e9rje<\/p>\n

\"\"
A tofu igen magas feh\u00e9rje-tartalommal rendelkezik<\/figcaption><\/figure>\n

Kor\u00e1bban eml\u00edtett\u00fck, hogy az aj\u00e1nlott napi feh\u00e9rjebevitel tests\u00falyunkhoz viszony\u00edtva 0,8 gramm\/ kil\u00f3, azonban az IAAF (International Association of Athletics Federations) adatai szerint, ha sportol\u00f3k\u00e9nt izmainkat n\u00f6velni szeretn\u00e9nk, ak\u00e1r 1,6-2,4 grammal is sz\u00e1molhatunk naponta. Ez egy 70 kil\u00f3s ember eset\u00e9ben 105-165 gramm lehet. Persze az edz\u00e9sek t\u00edpus\u00e1t\u00f3l is f\u00fcgg a pontos sz\u00e1m.<\/p>\n

Ez nem jelenti azt, hogy p\u00e1nikszer\u0171en dobj ki minden krumplit, amit otthon tal\u00e1lsz. Csak az\u00e9rt, mert nem a legjobb feh\u00e9rjeforr\u00e1s, m\u00e9g vannak el\u0151nyei.<\/p>\n

\u201eA burgonya egy megfizethet\u0151, sokoldal\u00faan elk\u00e9sz\u00edthet\u0151, kem\u00e9ny\u00edt\u0151vel teli sz\u00e9nhidr\u00e1t-forr\u00e1s, mely kiv\u00e1l\u00f3 \u00fczemanyag egy-egy teker\u00e9s el\u0151tt\u201d<\/em> \u2013 magyar\u00e1zta Rizzo. \u201eMind az \u00e9des, mind a feh\u00e9r burgonya rengeteg rostot tartalmaz, emellett ut\u00f3bbi C-vitamin tartalma az aj\u00e1nlott napi beviteli mennyis\u00e9g 30%-\u00e1t fedezi. Potassium-tartalma miatt pedig kiv\u00e1l\u00f3an hidrat\u00e1l. Az \u00e9desburgony\u00e1ban megtal\u00e1lhat\u00f3 b\u00e9ta-karotin pedig remek antioxid\u00e1ns \u00e9s j\u00f3t tesz a szemnek.\u201d<\/em><\/p>\n

Sz\u00f3val mi a tanuls\u00e1g? Legyen jelen az \u00e9trendedben a burgonya, de m\u00e1s n\u00f6v\u00e9nyi feh\u00e9rje-forr\u00e1sok mellett. \u00c9s ki tudja? Egy sz\u00e9p napon tal\u00e1n tele lesznek a boltok burgony\u00e1b\u00f3l kivont feh\u00e9rje-pudinggal!<\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Minden alkalomhoz elk\u00e9sz\u00edthet\u0151, finom, \u00e9s remek \u00fczemanyagunk lehet egy-egy verseny el\u0151tt. Egy \u00faj kutat\u00e1s szerint pedig remek feh\u00e9rjeforr\u00e1sk\u00e9nt az izom\u00e9p\u00edt\u00e9shez […]<\/p>\n","protected":false},"author":71,"featured_media":7747,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nJ\u00f3 feh\u00e9rjeforr\u00e1s a burgonya? - \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\/jo-feherjeforras-a-burgonya\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J\u00f3 feh\u00e9rjeforr\u00e1s a burgonya?\" \/>\n<meta property=\"og:description\" content=\"Minden alkalomhoz elk\u00e9sz\u00edthet\u0151, finom, \u00e9s remek \u00fczemanyagunk lehet egy-egy verseny el\u0151tt. 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