{"id":9757,"date":"2020-12-21T08:00:02","date_gmt":"2020-12-21T07:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=9757"},"modified":"2020-12-18T19:12:18","modified_gmt":"2020-12-18T18:12:18","slug":"5-tipp-ami-mindenkinel-mukodik-feherjebevitel","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-feherjebevitel\/","title":{"rendered":"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Feh\u00e9rjebevitel"},"content":{"rendered":"

Nagyon sokat hallunk manaps\u00e1g a feh\u00e9rj\u00e9kr\u0151l, \u00fagy t\u0171nik, minden eg\u00e9szs\u00e9ges term\u00e9k tele van vel\u00fck – de vajon neked is sz\u00fcks\u00e9ged van r\u00e1juk? A n\u00f6v\u00e9nyi feh\u00e9rje a jobb? Mennyit kell bel\u0151l\u00fck bevinni? Szerencs\u00e9re vannak olyan tudom\u00e1nyos v\u00e1laszok, amik szinte mindenkire igazak.<\/strong><\/p>\n

Fontos, hogy \u00e9rtsd<\/strong><\/h2>\n

A h\u00e1rom f\u0151 makrot\u00e1panyag a feh\u00e9rj\u00e9k, a sz\u00e9nhidr\u00e1tok \u00e9s a zs\u00edrok csoportjai. Az emberi test mindegyiket m\u00e1sk\u00e9pp haszn\u00e1lja fel, \u00e9s mindegyik nagyon fontos. De a tudom\u00e1ny jelenlegi \u00e1ll\u00e1sa szerint a megfelel\u0151 feh\u00e9rjebevitelre kell legink\u00e1bb figyeln\u00fcnk, m\u00e9ghozz\u00e1 az\u00e9rt, mert a protein jelent\u0151s szerepet j\u00e1tszhat a tests\u00falyunk meg\u0151rz\u00e9s\u00e9ben \u00e9s alak\u00edt\u00e1s\u00e1ban. N\u00e9zz\u00fck, hogyan!<\/p>\n

\"Ramen<\/a>
A tempeh egy szuper feh\u00e9rjeforr\u00e1s. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Seg\u00edt, hogy kevesebbet egy\u00fcnk<\/strong><\/h2>\n

A tudom\u00e1nyos kutat\u00e1sok azt mutatj\u00e1k, hogy a feh\u00e9rje seg\u00edt megsz\u00fcntetni az \u00e9hs\u00e9g\u00e9rzetet, \u00edgy reduk\u00e1lhatjuk az elfogyasztott \u00e9telmennyis\u00e9get. Ezek a t\u00e1panyagok stimul\u00e1lj\u00e1k a j\u00f3llakotts\u00e1g \u00e9rzet\u00e9\u00e9rt felel\u0151s hormonok felszabadul\u00e1s\u00e1t a b\u00e9lben. A t\u00f6bb feh\u00e9rj\u00e9t tartalmaz\u00f3 \u00e9tkez\u00e9sek seg\u00edtenek abban, hogy hosszabb ideig \u00e9rezd \u00fagy, hogy tele vagy, ez pedig a legegyszer\u0171bb m\u00f3dja annak, hogy kevesebbet egy\u00e9l. A kutat\u00e1sok szerint jelent\u0151s hat\u00e1st \u00e9rhet\u00fcnk el proteinnel: ha megdupl\u00e1zzuk a feh\u00e9rjebevitel\u00fcnket, napi 400 kal\u00f3ri\u00e1val cs\u00f6kkenhet a kal\u00f3riabevitel\u00fcnk, an\u00e9lk\u00fcl, hogy \u00e9szrevenn\u00e9nk. Ez k\u00e9t t\u00e1bla csokinak felel meg!<\/p>\n

Seg\u00edt izmot \u00e9p\u00edteni \u00e9s megtartani<\/strong><\/h2>\n

Ha kevesebb feh\u00e9rj\u00e9t \u00e9s kevesebb kal\u00f3ri\u00e1t fogyasztasz, mint amennyire sz\u00fcks\u00e9ged lenne, a tested hamarosan a saj\u00e1t izomt\u00f6meg\u00e9t kezdi lebontani, hogy p\u00f3tolja a hi\u00e1nyz\u00f3 proteint, ami az immunsejtek, enzimek, hormonok \u00e9s neurotranszmitterek l\u00e9trehoz\u00e1s\u00e1hoz kell. Ha teh\u00e1t meg akarod v\u00e9deni az izmaidat, n\u00f6veld a feh\u00e9rje-beviteled!<\/p>\n

\"Almonds\"<\/a>
Ha nem jutsz el\u00e9g feh\u00e9rj\u00e9hez, n\u00f6vekedni fog az \u00e9hs\u00e9g\u00e9rzeted.<\/em><\/figcaption><\/figure>\n

De m\u00e9g t\u00f6bbet is tehetsz a minim\u00e1lisan sz\u00fcks\u00e9ges feh\u00e9rjebevitel fedez\u00e9s\u00e9n\u00e9l. A feh\u00e9rj\u00e9ben gazdag \u00e9trend kiv\u00e1l\u00f3an alkalmas az izomszint\u00e9zisre, ami k\u00fcl\u00f6n\u00f6sen fontos azok sz\u00e1m\u00e1ra, akik izomzatot szeretn\u00e9nek \u00e9p\u00edteni, n\u00f6velni vagy er\u0151s\u00edteni. 38 tanulm\u00e1ny \u00e9rt egyet abban, hogy amikor az emberek kem\u00e9nyen edzenek \u00e9s t\u00f6bb feh\u00e9rj\u00e9t fogyasztanak, jobban tudnak teljes\u00edteni \u00e9s hat\u00e9konyabb az izomn\u00f6veked\u00e9s\u00fck is.<\/p>\n

Mit jelent mindez sz\u00e1modra?<\/strong><\/h2>\n

Ha jav\u00edtani szeretn\u00e9l test\u00f6sszet\u00e9teleden vagy fenntartani egy eg\u00e9szs\u00e9ges tests\u00falyt, akkor a feh\u00e9rje j\u00f3 bar\u00e1tod lesz. Seg\u00edt t\u00e1vol tartani az \u00e9hs\u00e9get \u00e9s v\u00e9di az izmokat. A megfelel\u0151 feh\u00e9rjebevitel mindenkin\u00e9l m\u00e1s, kort\u00f3l, nemt\u0151l \u00e9s c\u00e9lokt\u00f3l f\u00fcgg\u0151en. De ha akt\u00edv sportol\u00f3k\u00e9nt szeretn\u00e9d \u00e9rezni a magasabb feh\u00e9rjebevitel el\u0151nyeit, akkor sokkal nagyobb mennyis\u00e9get kell megc\u00e9loznod, mint a minim\u00e1lisan aj\u00e1nlott napi 0,8 g \/ 1 kg testt\u00f6meg.<\/p>\n

Az akt\u00edv ker\u00e9kp\u00e1rosoknak napi 1,2-1,7 g feh\u00e9rj\u00e9t kell megenni\u00fck testt\u00f6meg\u00fck minden kilogrammja ut\u00e1n. Ez egy 70 kil\u00f3s embern\u00e9l k\u00f6r\u00fclbel\u00fcl 85-120 g feh\u00e9rj\u00e9t jelent naponta. Az 50 \u00e9vn\u00e9l id\u0151sebb sportol\u00f3knak pedig m\u00e9g nagyobb mennyis\u00e9gre van sz\u00fcks\u00e9g\u00fck, napi 1,7-2 g \/ kg-ot is bevihetnek.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nagyon sokat hallunk manaps\u00e1g a feh\u00e9rj\u00e9kr\u0151l, \u00fagy t\u0171nik, minden eg\u00e9szs\u00e9ges term\u00e9k tele van vel\u00fck – de vajon neked is sz\u00fcks\u00e9ged […]<\/p>\n","protected":false},"author":71,"featured_media":9761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-9757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Feh\u00e9rjebevitel<\/title>\n<meta name=\"description\" content=\"Nagyon sokat hallunk manaps\u00e1g a feh\u00e9rj\u00e9kr\u0151l, \u00fagy t\u0171nik, minden eg\u00e9szs\u00e9ges term\u00e9k tele van vel\u00fck - de vajon neked is sz\u00fcks\u00e9ged van r\u00e1juk? A n\u00f6v\u00e9nyi feh\u00e9rje a jobb? Mennyit kell bel\u0151l\u00fck bevinni? 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