{"id":12588,"date":"2020-07-27T02:48:27","date_gmt":"2020-07-27T02:48:27","guid":{"rendered":"https:\/\/www.speed-fit.hu\/?p=12588"},"modified":"2020-08-24T22:10:39","modified_gmt":"2020-08-24T22:10:39","slug":"igy-nez-ki-egy-tokeletes-reggeli","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/igy-nez-ki-egy-tokeletes-reggeli\/","title":{"rendered":"\u00cdgy n\u00e9z ki egy t\u00f6k\u00e9letes reggeli!"},"content":{"rendered":"

A reggelid megalapozza az eg\u00e9sz napod! Ebben a cikkben megmutatjuk, mit kell enned, hogy eg\u00e9szs\u00e9ges \u00e9s hat\u00e9kony napot ind\u00edts.<\/p>\n

Ha reggel felt\u00f6lt\u0151dve induln\u00e1l munk\u00e1ba\/iskol\u00e1ba, akkora Neked megfelel\u0151 reggelit kell v\u00e1lasztanod. Itt azonban nagyon sok szempontot kell figyelembe venni, hogy ne ess bele egy kal\u00f3riacsapd\u00e1ba, \u00edgy reggeli ut\u00e1n ne legy\u00e9l azonnal farkas\u00e9hes.<\/p>\n

Ehhez adunk Neked most 4 t\u00e1mpontot, ami alapj\u00e1n \u00f6ssze tudod \u00e1ll\u00edtani – szem\u00e9lyre szabottan – a reggelidet is!<\/p>\n

Mindh\u00e1rom makroelem kapjon szerepet benne!<\/strong><\/p>\n

A j\u00f3 reggelihez mindenekel\u0151tt egy dolog kell: a feh\u00e9rj\u00e9k, zs\u00edrok \u00e9s sz\u00e9nhidr\u00e1tok kiegyens\u00falyozott kever\u00e9ke. P\u00e9ld\u00e1ul ez\u00e9rt ide\u00e1lis reggeli lehet egy z\u00f6lds\u00e9ges omlett egy szelet teljes ki\u0151rl\u00e9s\u0171 keny\u00e9rrel. Tele van feh\u00e9rj\u00e9vel \u2013 ami a 3 makroelem k\u00f6z\u00fcl, a legjobban tel\u00edt, ezenk\u00edv\u00fcl a protein fokozza a zs\u00edr\u00e9get\u00e9st is. A sz\u00e9nhidr\u00e1tok min\u00e9l jobban tel\u00edtenek, ann\u00e1l \u00f6sszetettebbek – teh\u00e1t tart\u00f3zkodj a feh\u00e9r lisztet tartalmaz\u00f3 term\u00e9kekt\u0151l! A test vill\u00e1msebess\u00e9ggel em\u00e9szti \u0151ket, ami a v\u00e9rcukorszint gyors emelked\u00e9s\u00e9t okozza. De mivel ez ugyanolyan gyorsan le is esik, ez\u00e9rt nem sokkal \u00e9tkez\u00e9s ut\u00e1n ism\u00e9t \u00e9hes leszel.<\/p>\n

A teljes ki\u0151rl\u00e9s\u0171 keny\u00e9r megfelel\u0151 rostokkal l\u00e1t el!<\/strong><\/p>\n

Annak \u00e9rdek\u00e9ben, hogy a v\u00e9rcukorszint a lehet\u0151 legnagyobb m\u00e9rt\u00e9kben \u00e1lland\u00f3 maradjon, fontos sok rost fogyaszt\u00e1sa. Ennek eredm\u00e9nyek\u00e9nt a sz\u00e9nhidr\u00e1tok lassabban sz\u00edv\u00f3dnak fel a szervezetedben, \u00edgy hosszabb ideig \u00e9rzed tel\u00edtve magadat. P\u00e9ld\u00e1ul a zabliszt is egy ide\u00e1lis rostforr\u00e1s. A rozskeny\u00e9r szint\u00e9n j\u00f3 v\u00e1laszt\u00e1s, mivel a rozs t\u00f6bb rostot tartalmaz, mint a b\u00faza vagy a zab. Annak \u00e9rdek\u00e9ben, hogy a n\u00e9met T\u00e1pl\u00e1lkoz\u00e1si T\u00e1rsas\u00e1g (DGE) \u00e1ltal aj\u00e1nlott napi 30 gramm rostot megkapja a szervezeted, fontos \u00e9s aj\u00e1nlott m\u00e1r a reggelin\u00e9l a rostok bevitele. \u00c1m nem csak a teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1k tartalmaznak sok rostot, hanem j\u00f3 p\u00e1r z\u00f6lds\u00e9g is, mint p\u00e9ld\u00e1ul a brokkoli, bors\u00f3 \u00e9s gomba.<\/p>\n

A lenmag nemcsak a m\u00fczlibe illik!<\/strong><\/p>\n

Ak\u00e1r a m\u00fczliben, ak\u00e1r a r\u00e1ntott\u00e1ban – a n\u00f6v\u00e9nyi magok, p\u00e9ld\u00e1ul a lenmag, a kendermag \u00e9s a chiamag mindenf\u00e9le reggelihez aj\u00e1nlott \u00f6sszetev\u0151k. A magok sok n\u00f6v\u00e9nyi feh\u00e9rj\u00e9t \u00e9s rostot biztos\u00edtanak. Mivel a chiamag nagyon megduzzad a gyomorban, ez\u00e9rt nagyon tel\u00edt\u0151 hat\u00e1s\u00fa lehet, \u00e1m ehhez fontos az elegend\u0151 folyad\u00e9kbevitel is. Az \u00f6sszes \u00e9lelmiszer k\u00f6z\u00fcl a lenmagban tal\u00e1lhat\u00f3 a legt\u00f6bb n\u00f6v\u00e9nyi lign\u00e1n, amely megv\u00e9d a sejteket k\u00e1ros\u00edt\u00f3 szabad gy\u00f6k\u00f6kt\u0151l is. A lign\u00e1nok ezen k\u00edv\u00fcl rugalmasan tartj\u00e1k az \u00e9rfalaidat \u00e9s megakad\u00e1lyozz\u00e1k a \u201emeszesed\u00e9st\u201d is.<\/p>\n

K\u00e9sz\u00edtsd el saj\u00e1t h\u00e1zi m\u00fczlidet!<\/strong><\/p>\n

Ker\u00fcld a k\u00e9sz m\u00fczliket \u00e9s a kukoricapelyheket, mivel ezek mindegyike (rejtett) cukrot tartalmaz. Ez csak farkas\u00e9hs\u00e9ghez vezet, mert a magas cukortartalom \u2013 ahogy az elej\u00e9n eml\u00edtettem \u2013 csak \u00f6sszezavarja a v\u00e9rcukorszinted. Azonban gyorsan elk\u00e9sz\u00edtheted h\u00e1zi m\u00fczlidet p\u00e9ld\u00e1ul zabpehelyb\u0151l \u2013 ennek a j\u00f3t\u00e9kony hat\u00e1sait m\u00e1r ismered. Ezt joghurttal, t\u00far\u00f3val, tejjel vagy tejitallal, friss gy\u00fcm\u00f6lcs\u00f6kkel \u00e9s n\u00e9h\u00e1ny szem di\u00f3val, maggal d\u00fas\u00edtva, t\u00f6k\u00e9letesen kezdheted a napod!<\/p>\n<\/div>

<\/span><\/div><\/div>


\nHogy n\u00e9z ki egy Low-Carb reggeli?<\/strong><\/p>\n

Ha az alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa t\u00e1pl\u00e1l\u00e9kokat r\u00e9szes\u00edted el\u0151nyben, akkor csak kev\u00e9s sz\u00e9nhidr\u00e1tot v\u00e9gy magadhoz a reggeli sor\u00e1n. Sok alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa \u00e9lelmiszer \u00e1ll rendelkez\u00e9sedre: a toj\u00e1s mindig megengedett, minden v\u00e1ltozatban. Ide\u00e1lis z\u00f6lds\u00e9gekkel \u00e9s egy szelet feh\u00e9rje keny\u00e9rrel kombin\u00e1lva. Az alacsony zs\u00edrtartalm\u00fa t\u00far\u00f3 \u00e9s a joghurt szint\u00e9n j\u00f3 v\u00e1laszt\u00e1s lehet, lehet\u0151leg alacsony frukt\u00f3z tartalm\u00fa gy\u00fcm\u00f6lcs\u00f6kkel, p\u00e9ld\u00e1ul bogy\u00f3kkal egy\u00fctt. Alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa palacsinta is megengedett, de term\u00e9szetesen liszt \u00e9s cukor n\u00e9lk\u00fcl.<\/p>\n

Mindig sz\u00e1nj id\u0151t reggelire \u00e9s \u00e9lvezd ki ezeket a perceket. Teh\u00e1t a t\u00f6k\u00e9letes reggelinek sok feh\u00e9rj\u00e9t, komplex sz\u00e9nhidr\u00e1tot, eg\u00e9szs\u00e9ges zs\u00edrt \u00e9s nagy mennyis\u00e9g\u0171 rostot kell tartalmaznia. Ez \u2013 ahogy m\u00e1r tudod \u2013 egyar\u00e1nt kivitelezhet\u0151 ak\u00e1r \u00e9des, ak\u00e1r s\u00f3s sz\u00e1j\u00edz\u0171eknek is, a t\u00f6bbi m\u00e1r csak a k\u00eds\u00e9rletez\u00e9s k\u00e9rd\u00e9se.<\/p>\n

J\u00f3 \u00e9telekkel, j\u00f3 \u00e9tv\u00e1gyat k\u00edv\u00e1nunk!<\/p>\n

SPEEDFIT \u2013 Fitnesz Mindenkinek!<\/p>\n<\/div>

<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

A reggelid megalapozza az eg\u00e9sz napod! Ebben a cikkben megmutatjuk, mit kell enned, hogy eg\u00e9szs\u00e9ges \u00e9s hat\u00e9kony napot ind\u00edts. Ha reggel felt\u00f6lt\u0151dve induln\u00e1l munk\u00e1ba\/iskol\u00e1ba, akkora Neked megfelel\u0151 reggelit kell v\u00e1lasztanod.<\/p>\n","protected":false},"author":1,"featured_media":12590,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"acf":[],"yoast_head":"\n\u00cdgy n\u00e9z ki egy t\u00f6k\u00e9letes reggeli! – SPEEDFIT<\/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.speed-fit.hu\/igy-nez-ki-egy-tokeletes-reggeli\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00cdgy n\u00e9z ki egy t\u00f6k\u00e9letes reggeli! – SPEEDFIT\" \/>\n<meta property=\"og:description\" content=\"A reggelid megalapozza az eg\u00e9sz napod! 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