{"id":9709,"date":"2020-12-15T08:00:20","date_gmt":"2020-12-15T07:00:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=9709"},"modified":"2020-12-15T10:12:52","modified_gmt":"2020-12-15T09:12:52","slug":"5-tipp-ami-mindenkinel-mukodik-fogyokura","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-fogyokura\/","title":{"rendered":"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Fogy\u00f3k\u00fara"},"content":{"rendered":"<p><strong>Seg\u00edteni fog a k\u00f6vetkez\u0151 p\u00e1r tan\u00e1cs lefogyni? Att\u00f3l f\u00fcgg. Ez egy nagyon gyakori v\u00e1lasz, ami minden, t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos k\u00e9rd\u00e9sre j\u00f3. De nem szabad k\u00e9ts\u00e9gbe esni! Vannak olyan dolgok, amik \u00e1ltal\u00e1nosan mindenkin\u00e9l m\u0171k\u00f6dnek, legal\u00e1bbis erre utalnak a kutat\u00e1sok. N\u00e9zz\u00fck, hogyan seg\u00edtenek ezek a fogy\u00e1sban!<\/strong><!--more--><\/p>\n<h2><strong>Az egyenlet mindig ugyanaz<\/strong><\/h2>\n<p>Nem sz\u00e1m\u00edt, hogy veg\u00e1n, alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa, keto, glut\u00e9nmentes, paleo vagy b\u00e1rmilyen m\u00e1s di\u00e9t\u00e1t folytatsz, a tudom\u00e1ny mindig tud utat mutatni a fogy\u00e1s fel\u00e9. Az egyenlet mindenkinek ugyanaz. A fogy\u00e1shoz t\u00f6bb energi\u00e1t (kal\u00f3ri\u00e1t) kell el\u00e9getned, mint amennyit beviszel. Ezt az\u00e9rt tudjuk, mert az energiam\u00e9rleg-egyenlet a termodinamika els\u0151 t\u00f6rv\u00e9ny\u00e9b\u0151l sz\u00e1rmazik: az energi\u00e1t nem lehet l\u00e9trehozni vagy megsemmis\u00edteni; csak az \u00e1llapota v\u00e1ltozik.<\/p>\n<h2><strong>De nem minden kal\u00f3ria egyenl\u0151, ugye?<\/strong><\/h2>\n<p>Ha teh\u00e1t az egyenlet igaz, \u00e9s a fogy\u00e1s csak az energi\u00e1r\u00f3l \u00e9s a kal\u00f3ri\u00e1kr\u00f3l sz\u00f3l, akkor mi\u00e9rt sz\u00e1m\u00edt, hogy mit eszek? Ak\u00e1r 100 kcal s\u00fctem\u00e9nyt, ak\u00e1r 100 kcal sal\u00e1t\u00e1t viszek be, az csak 100 kcal! Igen, ez igaz. De sajnos &#8211; vagy tal\u00e1n szerencs\u00e9re &#8211; nem vagyunk robotok, akik megeszik a 100 kcal s\u00fctem\u00e9nyt \u00e9s k\u00e9sz. A legt\u00f6bb ember val\u00f3sz\u00edn\u0171leg t\u00f6bb mint 1000 kcal s\u00fctem\u00e9nyt is sz\u00edvesen elfogyaszt. Ezzel szemben viszont kevesebbet esz\u00fcnk egy sal\u00e1t\u00e1b\u00f3l! A v\u00e1lasztott \u00e9telek t\u00edpusai befoly\u00e1solhatj\u00e1k, hogy mennyit visz\u00fcnk be bel\u0151l\u00fck. \u00c9s ez m\u00e9g csak az egyenlet egyik v\u00e1ltoz\u00f3ja.<\/p>\n<figure id=\"attachment_9710\" aria-describedby=\"caption-attachment-9710\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/12\/Cake-pexels-freestocksorg-219293.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-9710 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Cake-pexels-freestocksorg-219293-1024x682.jpg\" alt=\"Cake\" width=\"1024\" height=\"682\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Cake-pexels-freestocksorg-219293-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Cake-pexels-freestocksorg-219293-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Cake-pexels-freestocksorg-219293-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Cake-pexels-freestocksorg-219293-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Cake-pexels-freestocksorg-219293.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-9710\" class=\"wp-caption-text\"><em>El\u00e9g lenne mind\u00f6ssze 100 kcal egy s\u00fctem\u00e9nyb\u0151l?<\/em><\/figcaption><\/figure>\n<h2><strong>Mi befoly\u00e1solja m\u00e9g az egyenletet?<\/strong><\/h2>\n<p>N\u00e9gy f\u0151 t\u00e9nyez\u0151re kell figyeln\u00fcnk, ezek hat\u00e1rozz\u00e1k meg kal\u00f3riabevitel\u00fcnket. Seg\u00edt a fogy\u00e1sban, ha meg\u00e9rted a tudom\u00e1nyos oldalt!<\/p>\n<ul>\n<li><strong>\u00c9tv\u00e1gy <\/strong>&#8211; Az \u00e9tv\u00e1gyat f\u0151leg a hormonok szab\u00e1lyozz\u00e1k, ez egy nagyon fontos t\u00e9nyez\u0151je a kal\u00f3riabevitelnek.<\/li>\n<li><strong>\u00c9telek mennyis\u00e9ge<\/strong> &#8211; Azt, hogy mennyi \u00e9telt fogyasztunk el, befoly\u00e1solja, hogy mennyi \u00e1ll rendelkez\u00e9sre, mennyire \u00edzletes \u00e9s mennyire kal\u00f3riad\u00fas. Ezek mellett az iskolai v\u00e9gzetts\u00e9g, a kult\u00fara \u00e9s a j\u00f6vedelem is befoly\u00e1solja, hogy mennyit esz\u00fcnk.<\/li>\n<li><strong>Felsz\u00edvott kal\u00f3ri\u00e1k<\/strong> \u2013 Az, hogy mennyi kal\u00f3ri\u00e1t vesz fel a szervezeted, f\u00fcgg att\u00f3l, hogy milyen makrot\u00e1panyagok vannak az adott \u00e9telben, hogyan k\u00e9sz\u00edted el a fog\u00e1st, valamint az \u00e9letkorod, a mikrobiomod (a mikrob\u00e1k \u00f6sszess\u00e9ge), \u00e9s az eg\u00e9szs\u00e9gi \u00e1llapotod is befoly\u00e1solja.<\/li>\n<li><strong>Pszichol\u00f3giai t\u00e9nyez\u0151k<\/strong> &#8211; A bevitt kal\u00f3ria-mennyis\u00e9g a stressz szintedt\u0151l, az \u00e1ltal\u00e1nos gondolkod\u00e1sm\u00f3dodt\u00f3l, az \u00f6n\u00e9rt\u00e9kel\u00e9sedt\u0151l \u00e9s az alv\u00e1s min\u0151s\u00e9g\u00e9t\u0151l is f\u00fcgg.<\/li>\n<\/ul>\n<p>Az energiafelhaszn\u00e1l\u00e1s szint\u00e9n n\u00e9gy f\u0151 t\u00e9nyez\u0151 ment\u00e9n alakul.<\/p>\n<ul>\n<li><strong>Amit a tested nyugalmi \u00e1llapotban el\u00e9get<\/strong> &#8211; M\u00e9g akkor is el\u00e9getsz n\u00e9h\u00e1ny kal\u00f3ri\u00e1t, ha \u00e9pp nem csin\u00e1lsz semmit. Hogy mennyit, az a testm\u00e9retekt\u0151l, a genetik\u00e1t\u00f3l, az eg\u00e9szs\u00e9gi \u00e1llapott\u00f3l, az alv\u00e1s min\u0151s\u00e9g\u00e9t\u0151l, az \u00e9trendt\u0151l, \u00e9s m\u00e9g az \u00e9letkort\u00f3l is f\u00fcgg.<\/li>\n<li><strong>Sportol\u00e1s<\/strong> &#8211; Azt pedig, hogy testmozg\u00e1s sor\u00e1n mennyi energi\u00e1t haszn\u00e1lsz fel, az id\u0151tartam, az intenzit\u00e1s \u00e9s a k\u00f6rnyezet befoly\u00e1solja.<\/li>\n<li><strong>Testmozg\u00e1s, de nem sport<\/strong> \u2013 Ide tartozik minden tev\u00e9kenys\u00e9g, amit a nap folyam\u00e1n v\u00e9gzel, kiv\u00e9ve a sportol\u00e1st. S\u00e9ta, f\u0151z\u00e9s, kert\u00e9szked\u00e9s, takar\u00edt\u00e1s stb.<\/li>\n<\/ul>\n<p><strong>A metabolizmus sor\u00e1n el\u00e9getett energia<\/strong> &#8211; Az em\u00e9szt\u00e9shez \u00e9s az anyagcser\u00e9hez is energi\u00e1ra van sz\u00fcks\u00e9g. P\u00e9ld\u00e1ul a feh\u00e9rj\u00e9k feldolgoz\u00e1sa t\u00f6bb energi\u00e1t \u00e9get el, mint a sz\u00e9nhidr\u00e1tok \u00e9s zs\u00edrok megem\u00e9szt\u00e9se.<\/p>\n<figure id=\"attachment_9711\" aria-describedby=\"caption-attachment-9711\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/12\/Urban-cycling-profimedia-0566829871.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-9711\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Urban-cycling-profimedia-0566829871-1024x682.jpg\" alt=\"Urban cyclist\" width=\"1024\" height=\"682\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Urban-cycling-profimedia-0566829871-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Urban-cycling-profimedia-0566829871-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Urban-cycling-profimedia-0566829871-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Urban-cycling-profimedia-0566829871-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Urban-cycling-profimedia-0566829871.jpg 1250w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-9711\" class=\"wp-caption-text\"><em>Az energiafelhaszn\u00e1l\u00e1s n\u00e9gy f\u0151 t\u00e9nyez\u0151t\u0151l f\u00fcgg. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n<h2><strong>Teh\u00e1t hogyan tudok fogyni?<\/strong><\/h2>\n<p>R\u00f6viden \u00f6sszefoglalva: vigy\u00e9l be kevesebb kal\u00f3ri\u00e1t, \u00e9s \u00e9gess el t\u00f6bbet! Ennek sz\u00e1mos m\u00f3dja van, de ha a fentiek alapj\u00e1n indulsz el, n\u00f6velheted a sikerr\u00e1t\u00e1t!<\/p>\n<p><strong>\u00cdme n\u00e9h\u00e1ny tipp a kal\u00f3riabevitel cs\u00f6kkent\u00e9s\u00e9hez:<\/strong><\/p>\n<ul>\n<li>N\u00f6veld a rost- \u00e9s feh\u00e9rjebevitelt! \u00cdgy cs\u00f6kkentheted az \u00e9tv\u00e1gyat gerjeszt\u0151 hormonokat \u00e9s n\u00f6velheted a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9\u00e9rt felel\u0151seket.<\/li>\n<li>Egy\u00e9l lassan, hogy legyen ideje kialakulni a telts\u00e9g\u00e9rzetnek!<\/li>\n<li>Aludj eleget, ezzel cs\u00f6kkenhet az \u00e9dess\u00e9g ut\u00e1ni v\u00e1gy!<\/li>\n<\/ul>\n<p><strong>\u00cdme n\u00e9h\u00e1ny tipp az el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1m\u00e1nak n\u00f6vel\u00e9s\u00e9hez:<\/strong><\/p>\n<ul>\n<li>V\u00e9gezz er\u0151nl\u00e9ti edz\u00e9st, hogy min\u00e9l t\u00f6bb izmod \u00e9p\u00fclj\u00f6n! Az izom t\u00f6bb kal\u00f3ri\u00e1t \u00e9get el nyugalmi \u00e1llapotban is, mint a zs\u00edr.<\/li>\n<li>N\u00f6veld a napi aktivit\u00e1sod, lift helyett haszn\u00e1ld a l\u00e9pcs\u0151t, telefon\u00e1l\u00e1s k\u00f6zben s\u00e9t\u00e1lj, vagy sz\u00e1llj le egy meg\u00e1ll\u00f3val kor\u00e1bban a buszr\u00f3l, hogy t\u00f6bbet kelljen gyalogolnod!<\/li>\n<li>Fogyassz t\u00f6bb feh\u00e9rj\u00e9t, hogy megn\u00f6veld az anyagcsere sor\u00e1n el\u00e9getett mennyis\u00e9get!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Seg\u00edteni fog a k\u00f6vetkez\u0151 p\u00e1r tan\u00e1cs lefogyni? Att\u00f3l f\u00fcgg. Ez egy nagyon gyakori v\u00e1lasz, ami minden, t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos k\u00e9rd\u00e9sre j\u00f3. [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":9713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-9709","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>5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Fogy\u00f3k\u00fara<\/title>\n<meta name=\"description\" content=\"Seg\u00edteni fog a k\u00f6vetkez\u0151 p\u00e1r tan\u00e1cs lefogyni? Att\u00f3l f\u00fcgg. Ez egy nagyon gyakori v\u00e1lasz, ami minden, t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos k\u00e9rd\u00e9sre j\u00f3. 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