{"id":9815,"date":"2020-12-30T08:00:44","date_gmt":"2020-12-30T07:00:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=9815"},"modified":"2020-12-22T13:20:42","modified_gmt":"2020-12-22T12:20:42","slug":"5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/","title":{"rendered":"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 T\u00e1panyags\u0171r\u0171s\u00e9g"},"content":{"rendered":"

Az alapvet\u0151 t\u00e1panyagok, mint a vitaminok, \u00e1sv\u00e1nyi anyagok, aminosavak \u00e9s zs\u00edrsavak, mindenkinek sz\u00fcks\u00e9gesek ahhoz, hogy eg\u00e9szs\u00e9gesek maradjanak. Hogyan lehet megszerezni ezeket? A tudom\u00e1ny szinte mindenkire \u00e9rv\u00e9nyes v\u00e1laszokat k\u00edn\u00e1l. Vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l, hogy mit jelent a t\u00e1panyags\u0171r\u0171s\u00e9g!<\/strong>
\n<\/p>\n

Fontos, hogyan dolgozz\u00e1k fel<\/strong><\/h2>\n

Ha sok vitamint \u00e9s \u00e1sv\u00e1nyi anyagot szeretn\u00e9l bevinni, akkor figyelembe kell venni az \u00e9lelmiszer-feldolgoz\u00e1s k\u00f6vetkezm\u00e9nyeit. Azok az eg\u00e9sz \u00e9telek, amelyeket csak kis m\u00e9rt\u00e9kben, vagy egy\u00e1ltal\u00e1n nem dolgoztak fel, p\u00e9ld\u00e1ul z\u00f6lds\u00e9gek, gy\u00fcm\u00f6lcs\u00f6k, halak, toj\u00e1s, h\u00fas, gabonaf\u00e9l\u00e9k vagy di\u00f3f\u00e9l\u00e9k, \u00e9rt\u00e9kes t\u00e1panyagokkal vannak tele \u2013 teh\u00e1t magas a t\u00e1panyags\u0171r\u0171s\u00e9g\u00fck. Min\u00e9l t\u00f6bb feldolgoz\u00e1son mennek kereszt\u00fcl, ann\u00e1l t\u00f6bb rostot \u00e9s \u00e9rt\u00e9kes t\u00e1panyagot vesz\u00edtenek. A feldolgoz\u00e1s n\u00f6veli annak es\u00e9ly\u00e9t is, hogy a v\u00e9gterm\u00e9k olyan nem k\u00edv\u00e1nt dolgokat tartalmazzon, mint amilyenek az adal\u00e9kok, a tart\u00f3s\u00edt\u00f3szereket, a sz\u00ednez\u00e9kek \u00e9s a cukrok.<\/p>\n

\"Healthy<\/a>
Igaz, hogy a feldolgozott \u00e9s gyorskaj\u00e1k \u00e1ltal\u00e1ban olcs\u00f3bbak, mint a friss term\u00e9kek. De ez nem jelenti azt, hogy az eg\u00e9szs\u00e9ges \u00e9trendnek dr\u00e1g\u00e1nak kell lennie.<\/em><\/figcaption><\/figure>\n

A szakemberek szerint eg\u00e9szs\u00e9gesebb \u00e9s v\u00e9konyabb leszel<\/strong><\/h2>\n

A tudom\u00e1nyos kutat\u00e1sok szerint a feldolgozott \u00e9lelmiszerek fogyaszt\u00e1s\u00e1b\u00f3l fakad\u00f3 t\u00e1panyaghi\u00e1ny s\u00falyos k\u00f6vetkezm\u00e9nyekkel j\u00e1rhat. Kimutatt\u00e1k, hogy a minim\u00e1lisan feldolgozott \u00e9telekben gazdag \u00e9trend cs\u00f6kkenti a sz\u00edvbetegs\u00e9gek, a r\u00e1k, a depresszi\u00f3 \u00e9s a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t. A teljes \u00e9rt\u00e9k\u0171 \u00e9telek \u00e1ltal\u00e1ban rostokban \u00e9s feh\u00e9rj\u00e9kben is gazdagok, \u00edgy n\u00f6velik a j\u00f3llakotts\u00e1g-\u00e9rzetet. Ez lehet az oka annak, hogy a tanulm\u00e1nyok szerint az \u00e9lelmiszer-feldolgoz\u00e1s hat\u00e1ssal lehet a tests\u00falyra is. Egy 2019-es vizsg\u00e1lat kimutatta, hogy az emberek 500 kal\u00f3ri\u00e1val t\u00f6bbet esznek naponta, ha magasan feldolgozott \u00e9lelmiszereket fogyasztanak, mint amikor teljes \u00e9rt\u00e9k\u0171, val\u00f3di \u00e9teleket esznek. Ez olyan, mint egy extra \u00e9tkez\u00e9s!<\/p>\n

Van a di\u00e9t\u00e1knak egy k\u00f6z\u00f6s pontja<\/strong><\/h2>\n

Nagyon sokf\u00e9le \u00e9trend l\u00e9tezik, \u00e9s mindr\u0151l azt \u00e1ll\u00edtj\u00e1k, hogy a legjobb. A tudom\u00e1ny azt mutatja, hogy minden helyes \u00e9trendnek van egy k\u00f6z\u00f6s von\u00e1sa. Minim\u00e1lisan feldolgozott, teljes \u00e9rt\u00e9k\u0171 \u00e9telekben gazdagok! Nem r\u00e9g egy tanulm\u00e1ny \u00f6sszehasonl\u00edtott egy alacsony zs\u00edrtartalm\u00fa \u00e9s egy alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9trendet: az eredm\u00e9ny az volt, hogy nincs sok k\u00fcl\u00f6nbs\u00e9g a kett\u0151 k\u00f6z\u00f6tt. Ellenben az eg\u00e9szs\u00e9ges \u00e9s az eg\u00e9szs\u00e9gtelen v\u00e1ltozataik k\u00f6z\u00f6tt m\u00e1r van! Az eg\u00e9szs\u00e9ges verzi\u00f3k kevesebb finom\u00edtott cukrot, lisztet \u00e9s m\u00e1s feldolgozott \u00e9telt, valamint t\u00f6bb teljes \u00e9rt\u00e9k\u0171 \u00e9telt, p\u00e9ld\u00e1ul z\u00f6lds\u00e9gf\u00e9l\u00e9t tartalmaznak. Aki ilyen di\u00e9t\u00e1t folytat, k\u00f6nnyebben fogy, \u00e9s javul\u00e1st tapasztalhat a v\u00e9rnyom\u00e1s, az inzulin, a gl\u00fck\u00f3z \u00e9s a koleszterin-szintj\u00e9ben.<\/p>\n

\"Salad\"<\/a>
A feh\u00e9rj\u00e9kben, vitaminokban, \u00e1sv\u00e1nyi anyagokban, v\u00edzben \u00e9s rostokban gazdag \u00e9telek j\u00f3llakatnak \u00e9s seg\u00edtenek megel\u0151zni a t\u00e1panyaghi\u00e1nyt. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Hogyan fejl\u0151dhetsz?<\/strong><\/h2>\n

Egy\u00e9rtelm\u0171nek t\u0171nik teh\u00e1t, hogy a teljes \u00e9rt\u00e9k\u0171 \u00e9telek jobbak, mint a feldolgozottak. De hogyan adhatunk hozz\u00e1 t\u00f6bbet az \u00e9trend\u00fcnkh\u00f6z az el\u0151bbib\u0151l? A legjobb megk\u00f6zel\u00edt\u00e9s az, ha l\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre v\u00e1ltoztatunk. Nem kell azonnal kidobni az \u00f6sszes feldolgozott \u00e9telt. De \u00e9rdemes k\u00f6vetkez\u0151 alkalommal m\u00e1r eg\u00e9szs\u00e9gesebb helyettes\u00edt\u0151 term\u00e9keket v\u00e1lasztani. \u00cdme, n\u00e9h\u00e1ny p\u00e9lda.<\/p>\n

Az otthon k\u00e9sz\u00edtett s\u00fclt csirke ide\u00e1lis megold\u00e1s, de a szupermarketb\u0151l sz\u00e1rmaz\u00f3 rotisserie csirke is jobb, mint a r\u00e1ntott csirkemell. S\u00fclt krumpli helyett k\u00f6retk\u00e9nt f\u0151tt vagy h\u00e9j\u00e1ban s\u00fclt burgony\u00e1t is k\u00f6nnyen k\u00e9sz\u00edthetsz. Hasonl\u00f3k\u00e9ppen, felv\u00e1ghatsz egy val\u00f3di alm\u00e1t a sal\u00e1t\u00e1dhoz, ahelyett, hogy almam\u00e1rt\u00e1st \u00f6nten\u00e9l r\u00e1. Ami pedig a snackeket illeti, a p\u00f6rk\u00f6lt mogyor\u00f3 sokkal jobb, mint a mogyor\u00f3vajas s\u00fctik!<\/p>\n","protected":false},"excerpt":{"rendered":"

Az alapvet\u0151 t\u00e1panyagok, mint a vitaminok, \u00e1sv\u00e1nyi anyagok, aminosavak \u00e9s zs\u00edrsavak, mindenkinek sz\u00fcks\u00e9gesek ahhoz, hogy eg\u00e9szs\u00e9gesek maradjanak. Hogyan lehet megszerezni […]<\/p>\n","protected":false},"author":71,"featured_media":9819,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-9815","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 T\u00e1panyags\u0171r\u0171s\u00e9g<\/title>\n<meta name=\"description\" content=\"Az alapvet\u0151 t\u00e1panyagok, mint a vitaminok, \u00e1sv\u00e1nyi anyagok, aminosavak \u00e9s zs\u00edrsavak, mindenkinek sz\u00fcks\u00e9gesek ahhoz, hogy eg\u00e9szs\u00e9gesek maradjanak.\" \/>\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-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 T\u00e1panyags\u0171r\u0171s\u00e9g\" \/>\n<meta property=\"og:description\" content=\"Az alapvet\u0151 t\u00e1panyagok, mint a vitaminok, \u00e1sv\u00e1nyi anyagok, aminosavak \u00e9s zs\u00edrsavak, mindenkinek sz\u00fcks\u00e9gesek ahhoz, hogy eg\u00e9szs\u00e9gesek maradjanak. Hogyan lehet megszerezni ezeket? A tudom\u00e1ny szinte mindenkire \u00e9rv\u00e9nyes v\u00e1laszokat k\u00edn\u00e1l. Vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l, hogy mit jelent a t\u00e1panyags\u0171r\u0171s\u00e9g!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/\" \/>\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=\"2020-12-30T07:00:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Vegetables-healthy-pexels-4054850-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\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=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\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\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/\",\"name\":\"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 T\u00e1panyags\u0171r\u0171s\u00e9g\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Vegetables-healthy-pexels-4054850-CVR.jpg\",\"datePublished\":\"2020-12-30T07:00:44+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Az alapvet\u0151 t\u00e1panyagok, mint a vitaminok, \u00e1sv\u00e1nyi anyagok, aminosavak \u00e9s zs\u00edrsavak, mindenkinek sz\u00fcks\u00e9gesek ahhoz, hogy eg\u00e9szs\u00e9gesek maradjanak.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/#breadcrumb\"},\"inLanguage\":\"hu\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Vegetables-healthy-pexels-4054850-CVR.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/12\/Vegetables-healthy-pexels-4054850-CVR.jpg\",\"width\":1366,\"height\":600,\"caption\":\"Vegetables\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-tapanyagsuruseg\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 T\u00e1panyags\u0171r\u0171s\u00e9g\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/\",\"name\":\"\u0160koda We Love Cycling - 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