{"id":1685,"date":"2021-01-02T20:12:10","date_gmt":"2021-01-02T19:12:10","guid":{"rendered":"https:\/\/fenekformalas.com\/?p=1685"},"modified":"2022-03-13T18:37:12","modified_gmt":"2022-03-13T17:37:12","slug":"a-veganok-feherjehianyban-szenvednek-feherje-mennyi-az-annyi%e2%81%a3","status":"publish","type":"post","link":"https:\/\/fenekformalas.com\/a-veganok-feherjehianyban-szenvednek-feherje-mennyi-az-annyi%e2%81%a3\/","title":{"rendered":"A VEG\u00c1NOK FEH\u00c9RJEHI\u00c1NYBAN SZENVEDNEK? &#8211; Feh\u00e9rje \u2013 mennyi az annyi?\u2063"},"content":{"rendered":"\n<p>H\u00fasev\u00e9s n\u00e9lk\u00fcl is viszonylag egyszer\u0171en bevihet\u0151 a megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje, de a megfelel\u0151 min\u0151s\u00e9g\u0171 feh\u00e9rjebevitel m\u00e1r nem ilyen egyszer\u0171 k\u00e9rd\u00e9s, ugyanis a n\u00f6v\u00e9nyek t\u00f6bbs\u00e9g\u00e9nek feh\u00e9rjetartalma nem teljes \u00e9rt\u00e9k\u0171. Ehhez tudni kell, hogy a feh\u00e9rj\u00e9ket aminosavak \u00e9p\u00edtik fel, a 20 k\u00fcl\u00f6nb\u00f6z\u0151 aminosavb\u00f3l azonban kilencet (ezek az \u00fan. esszenci\u00e1lis aminosavak) a szervezet nem k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani, vagy csak el\u00e9gtelen mennyis\u00e9gben, ez\u00e9rt ezeket k\u00fcls\u0151 forr\u00e1sb\u00f3l sz\u00fcks\u00e9ges bevinni. Egy feh\u00e9rj\u00e9t akkor tekint\u00fcnk teljes \u00e9rt\u00e9k\u0171 vagy komplett feh\u00e9rj\u00e9nek, ha mind a kilenc esszenci\u00e1lis aminosavat (fenil-alanin, hisztidin, izoleucin, leucin, lizin, metionin, treomin, triptof\u00e1n, valin) tartalmazza.<br><br><strong>Mi a megold\u00e1s?<\/strong><br><br>Nem felt\u00e9tlen\u00fcl sz\u00fcks\u00e9ges, hogy minden \u00e9tkez\u00e9sn\u00e9l meglegyen az \u00f6sszes esszenci\u00e1lis aminosav, el\u00e9g ha naponta hozz\u00e1juk jutunk \u2013 \u00e9s ez nem lehetetlen feladat. A nem teljes \u00e9rt\u00e9k\u0171 feh\u00e9rj\u00e9t tartalmaz\u00f3 n\u00f6v\u00e9nyi alapanyagokat megfelel\u0151en kombin\u00e1lva komplett feh\u00e9rjeforr\u00e1shoz juthatunk.<br><\/p>\n\n\n\n<p><strong>A n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok k\u00f6z\u00fcl \u00e1ltal\u00e1ban h\u00e1rom nagyobb csoportot k\u00fcl\u00f6nb\u00f6ztet\u00fcnk meg:<\/strong><\/p>\n\n\n\n<ol><li><em>gabon\u00e1k:<\/em> pl. b\u00faza, \u00e1rpa, rozs, zab, k\u00f6les, rizs, kukorica,<\/li><li><em>olajos magvak: <\/em>pl. napraforg\u00f3 mag, szez\u00e1mmag, t\u00f6kmag, mandula, mogyor\u00f3, di\u00f3,<\/li><li><em>h\u00fcvelyesek:<\/em> pl. z\u00f6ldbors\u00f3, lencse, babf\u00e9l\u00e9k, csicseribors\u00f3, sz\u00f3ja, f\u00f6ldimogyor\u00f3 (a f\u00f6ldimogyor\u00f3 val\u00f3j\u00e1ban h\u00fcvelyes, mint a bors\u00f3 \u00e9s a bab, t\u00e1panyag-\u00f6sszet\u00e9tele viszont jobban hasonl\u00edt a di\u00f3f\u00e9l\u00e9kre).<br><br>Az egyes csoportokra \u00e1ltal\u00e1ban egy-egy esszenci\u00e1lis aminosav hi\u00e1nya jellemz\u0151. M\u00edg a h\u00fcvelyesekben van lizin, a gabonaf\u00e9l\u00e9kben ez az aminosav nem \u00e1ll megfelel\u0151 mennyis\u00e9gben rendelkez\u00e9sre. Cser\u00e9be a gabon\u00e1kb\u00f3l hozz\u00e1juthatunk egy m\u00e1sik fontos aminosavhoz, a metioninhez, ami a h\u00fcvelyesekben nem elegend\u0151.<\/li><\/ol>\n\n\n\n<p>Teh\u00e1t, ha ezeket vagy pl. az olajos magvakat h\u00fcvelyesekkel vagy gabonaf\u00e9l\u00e9kkel kombin\u00e1ljuk, akkor megfelel\u0151 feh\u00e9rj\u00e9ket kaphatunk.<br><\/p>\n\n\n\n<p><strong>N\u00e9h\u00e1ny \u00f6tlet:<\/strong><\/p>\n\n\n\n<ul><li>bab+kukorica alap\u00fa sal\u00e1ta barna rizzsel,<\/li><li>hummusz (csicseribors\u00f3 \u00e9s szez\u00e1mmag alap\u00fa kr\u00e9m),<\/li><li>zabk\u00e1sa mandul\u00e1val,<\/li><li>teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r t\u00f6kmaggal, napraforg\u00f3maggal d\u00fas\u00edtva.<\/li><\/ul>\n\n\n\n<p>\u2063<strong><em>Saj\u00e1t p\u00e9ld\u00e1mb\u00f3l\/ tapasztalatomb\u00f3l tanulva: <\/em><\/strong>Amit \u00e9rdemes tudni el\u0151j\u00e1r\u00f3ban, hogy \u00e9n r\u00e9gen rengeteg feh\u00e9rj\u00e9t fogyasztottam m\u00e9g mikor vegyes \u00e9trendet k\u00f6vettem legink\u00e1bb a test\u00e9p\u00edt\u00e9s, a s\u00falyz\u00f3s edz\u00e9s miatt. Amikor pedig j\u00f6ttek a versenyid\u0151szakok, akkor m\u00e9g t\u00f6bbet \u00fagy 1 kg\/nap\/csirkemell + a feh\u00e9rjeporok+ zs\u00edrszeg\u00e9ny t\u00far\u00f3t fogyasztottam. &#8211; ut\u00f3bbiak a szinpadra l\u00e9p\u00e9s k\u00f6zeledt\u00e9vel el lettek hagyva-. Ez eg\u00e9szen addig volt \u00edgy, am\u00edg vil\u00e1goss\u00e1 nem v\u00e1lt sz\u00e1momra a n\u00f6v\u00e9nyi alap\u00fa \u00e9trendet k\u00f6vetve, hogy a feh\u00e9rj\u00e9b\u0151l is sz\u00e1rmazhat t\u00f6bbletkal\u00f3ria, illetve m\u00e9g sportol\u00f3k\u00e9nt is el\u00e9g bevinni maximum 1 g\/ttkg. &#8211; \u00e1tlag embernek 0,83 g\/ttkg-\u2063<\/p>\n\n\n\n<p>\u2063A r\u00e9gi ber\u00f6gz\u0151d\u00e9seket nehezen tudtam elhagyni egyik napr\u00f3l a m\u00e1sikra, \u00edgy gyakran belefutottam, hogy n\u00f6v\u00e9nyi \u00e9trenden is igyekeztem eg\u00e9szen sok\u00e1ig viszonylag sok feh\u00e9rj\u00e9t fogyasztani. Azt\u00e1n id\u0151vel csak meg\u00e9rtettem, hogy <strong>nincs sz\u00fcks\u00e9ge a szervezetemnek olyan sok feh\u00e9rj\u00e9re, test\u00e9p\u00edt\u00e9s ide vagy oda.\u2063<\/strong><br><\/p>\n\n\n\n<p><strong>TOP 4, amire figyelj oda az \u00e9tkez\u00e9seidn\u00e9l!\u2063<\/strong>\u2063<\/p>\n\n\n\n<ul><li>Minden \u00e9tkez\u00e9sed tartalmazzon gabon\u00e1t vagy adott esetben h\u00fcvelyest.\u2063<\/li><\/ul>\n\n\n\n<ul><li>Annyit egy\u00e9l, hogy j\u00f3l lakj, ugyanis, ha megfelel\u0151 a kal\u00f3riabevitel, akkor k\u00e9ptelens\u00e9g kev\u00e9s feh\u00e9rj\u00e9t bevinni.\u2063<\/li><\/ul>\n\n\n\n<ul><li>Egyik legmagasabb feh\u00e9rjetartalm\u00fa \u00e9telek k\u00f6z\u00e9 tartozik a tofu \u00e9s a tempeh. B\u00e0r eg\u00e9szs\u00e9gesek, m\u00e9gis ezek n\u00e9lk\u00fcl is messze optim\u00e1lis mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t tudsz magadhoz venni.\u2063<\/li><\/ul>\n\n\n\n<ul><li>Az edz\u00e9seid ut\u00e1ni azonnali feh\u00e9rjebevitelre se g\u00f6rcs\u00f6lj r\u00e1!\u2063 Hiszen odafigyel\u00e9s n\u00e9lk\u00fcl, amennyiben elegend\u0151 \u00e9telt eszel k\u00f6nnyen be fogod tudni vinni a sz\u00fcks\u00e9ges feh\u00e9rje mennyis\u00e9gedet.\u2063<\/li><\/ul>\n\n\n\n<ul><li>Ha engem k\u00e9rdeznek a feh\u00e9rjebevitelr\u0151l veg\u00e1n sportol\u00f3k\u00e9nt, akkor azt szoktam javasolni, hogy ne misztifik\u00e1ljuk t\u00fal a feh\u00e9rjek\u00e9rd\u00e9st.\u2063 Ha megeszed a megfelel\u0151 mennyis\u00e9g\u0171 kal\u00f3ri\u00e1t tartalmaz\u00f3 \u00e9teleket, akkor elker\u00fclhetetlen, hogy ne el\u00e9g\u00edtsd ki a feh\u00e9rjeig\u00e9nyedet.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>H\u00fasev\u00e9s n\u00e9lk\u00fcl is viszonylag egyszer\u0171en bevihet\u0151 a megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje, de a megfelel\u0151 min\u0151s\u00e9g\u0171 feh\u00e9rjebevitel m\u00e1r nem ilyen egyszer\u0171 k\u00e9rd\u00e9s, ugyanis a n\u00f6v\u00e9nyek t\u00f6bbs\u00e9g\u00e9nek feh\u00e9rjetartalma nem teljes \u00e9rt\u00e9k\u0171. Ehhez tudni kell, hogy a feh\u00e9rj\u00e9ket aminosavak \u00e9p\u00edtik fel, a 20 k\u00fcl\u00f6nb\u00f6z\u0151 aminosavb\u00f3l azonban kilencet (ezek az \u00fan. esszenci\u00e1lis aminosavak) a szervezet nem k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani, &#8230; <a title=\"A VEG\u00c1NOK FEH\u00c9RJEHI\u00c1NYBAN SZENVEDNEK? &#8211; Feh\u00e9rje \u2013 mennyi az annyi?\u2063\" class=\"read-more\" href=\"https:\/\/fenekformalas.com\/a-veganok-feherjehianyban-szenvednek-feherje-mennyi-az-annyi%e2%81%a3\/\" aria-label=\"Read more about A VEG\u00c1NOK FEH\u00c9RJEHI\u00c1NYBAN SZENVEDNEK? &#8211; Feh\u00e9rje \u2013 mennyi az annyi?\u2063\">Olvass tov\u00e1bb<\/a><\/p>\n","protected":false},"author":4,"featured_media":1686,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[54,118,72,114,117,115,84,73,85,116,86,70],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.0 (Yoast SEO v22.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A VEG\u00c1NOK FEH\u00c9RJEHI\u00c1NYBAN SZENVEDNEK? - Feh\u00e9rje \u2013 mennyi az annyi?\u2063 - fenekformalas.com<\/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:\/\/fenekformalas.com\/a-veganok-feherjehianyban-szenvednek-feherje-mennyi-az-annyi\u2063\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A VEG\u00c1NOK FEH\u00c9RJEHI\u00c1NYBAN SZENVEDNEK? - Feh\u00e9rje \u2013 mennyi az annyi?\u2063\" \/>\n<meta property=\"og:description\" content=\"H\u00fasev\u00e9s n\u00e9lk\u00fcl is viszonylag egyszer\u0171en bevihet\u0151 a megfelel\u0151 mennyis\u00e9g\u0171 feh\u00e9rje, de a megfelel\u0151 min\u0151s\u00e9g\u0171 feh\u00e9rjebevitel m\u00e1r nem ilyen egyszer\u0171 k\u00e9rd\u00e9s, ugyanis a n\u00f6v\u00e9nyek t\u00f6bbs\u00e9g\u00e9nek feh\u00e9rjetartalma nem teljes \u00e9rt\u00e9k\u0171. 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