{"id":1497,"date":"2022-07-11T08:59:16","date_gmt":"2022-07-11T06:59:16","guid":{"rendered":"https:\/\/www.boglarchamp.ro\/culturism-cu-proteine-vegetale-cum-se-formeaza-muschii\/"},"modified":"2022-07-11T09:06:52","modified_gmt":"2022-07-11T07:06:52","slug":"testepites-novenyi-feherjekkel-mitol-epul-az-izom","status":"publish","type":"post","link":"https:\/\/www.boglarchamp.ro\/hu\/testepites-novenyi-feherjekkel-mitol-epul-az-izom\/","title":{"rendered":"Test\u00e9p\u00edt\u00e9s n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kkel: mit\u0151l \u00e9p\u00fcl az izom?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]A n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9kkel a szervezet\u00fcnk ugyan\u00fagy, s\u0151t egyesek szerint m\u00e9g sokkal jobban, hat\u00e9konyabban \u00e9s fenntarthat\u00f3bban tudja \u00e9p\u00edteni az izmainkat, mint az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9kkel. Egyre t\u00f6bb sportol\u00f3 \u00e9s test\u00e9p\u00edt\u0151 folytat h\u00fasmentes t\u00e1pl\u00e1lkoz\u00e1st, ak\u00e1r eg\u00e9szs\u00e9g\u00fcgyi okokb\u00f3l, ak\u00e1r etikai-\u00e1llatv\u00e9delmi meggondol\u00e1sb\u00f3l, \u00e9s \u0151k a maguk sor\u00e1n j\u00f3 p\u00e9ld\u00e1t mutathatnak arra az ir\u00e1nyra, amely fel\u00e9 egy fenntarthat\u00f3bb t\u00e1pl\u00e1lkoz\u00e1snak vezetnie kell. Nem s\u00ednylik meg fizikailag \u00e9s teljes\u00edtm\u00e9nyben sem azt, hogy nem fogyasztanak \u00e1llati eredet\u0171 t\u00e1pl\u00e1l\u00e9kot. Mi akad\u00e1lyoz meg teh\u00e1t benn\u00fcnket is abban, hogy lemondjunk az \u00e1llati eredet\u0171 t\u00e1pl\u00e1l\u00e9kokr\u00f3l, vagy legal\u00e1bbis j\u00f3csk\u00e1n lecs\u00f6kkents\u00fck ar\u00e1nyukat a napi fogyaszt\u00e1sunkban?<\/p>\n<p>Az izomt\u00f6meg n\u00f6vel\u00e9s\u00e9hez k\u00e9t dolog sz\u00fcks\u00e9ges, az egyik a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s, a m\u00e1sik pedig az edz\u00e9s. Ha valaki t\u00e1panyagokban gazdag \u00e9trendet k\u00f6vet, akkor van csak energi\u00e1ja a hat\u00e9kony edz\u00e9shez, ez\u00e9rt ez a kett\u0151 k\u00e9z a k\u00e9zben j\u00e1r egym\u00e1ssal.[\/vc_column_text][\/vc_column][vc_column][vc_column_text]A feh\u00e9rje az izom\u00e9p\u00edt\u00e9s t\u00e1panyaga, ez\u00e9rt olyan t\u00e1pl\u00e1lkoz\u00e1st kell k\u00f6vetn\u00fcnk, amely sor\u00e1n gondoskodunk a megfelel\u0151 feh\u00e9rjebevitelr\u0151l. A feh\u00e9rje aminosavakb\u00f3l \u00e1ll, amelyek seg\u00edt\u0151i \u00e9s kiv\u00e1lt\u00f3i sz\u00e1mos reakci\u00f3nak \u00e9s folyamatnak, t\u00f6bbek k\u00f6z\u00f6tt az izomk\u00e9pz\u0151d\u00e9snek. Amikor fizikai er\u0151fesz\u00edt\u00e9st v\u00e9gz\u00fcnk, izmaink meger\u0151ltet\u00e9s\u00e9vel apr\u00f3 mikroszakad\u00e1sok keletkeznek benn\u00fck. Ezeket a mikroszakad\u00e1sokat az aminosavak \u201ejav\u00edtj\u00e1k ki\u201d, be\u00e9p\u00fclnek \u00e9s kit\u00f6ltik a szakad\u00e1st, \u00edgy n\u00f6velve az izom nagys\u00e1g\u00e1t \u00e9s er\u0151ss\u00e9g\u00e9t.<\/p>\n<p>A r\u00e9gebbi hiedelmekkel ellent\u00e9tben, miszerint igaz\u00e1n csak az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9k a teljes \u00e9rt\u00e9k\u0171 feh\u00e9rj\u00e9k, kider\u00fclt, hogy a n\u00f6v\u00e9nyi feh\u00e9rj\u00e9k is tartalmazz\u00e1k az \u00f6sszes esszenci\u00e1lis aminosavat, ha nem is olyan nagy mennyis\u00e9gben, mint egyes \u00e1llati feh\u00e9rj\u00e9k. Egy 2017-es amerikai kutat\u00e1s sor\u00e1n h\u00e1romezer szem\u00e9ly izomt\u00f6meg\u00e9nek alakul\u00e1s\u00e1t vizsg\u00e1lt\u00e1k, \u00e9s azt tal\u00e1lt\u00e1k: egyr\u00e9szt a magasabb feh\u00e9rjebevitel a v\u00e1zizomzat jobb \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00e9hez vezet, ugyanakkor \u2013 \u00e9s itt j\u00f6n a j\u00f3 h\u00edr \u2013 az, hogy ez a feh\u00e9rje \u00e1llati vagy n\u00f6v\u00e9nyi eredet\u0171 volt, az egy\u00e1ltal\u00e1n nem sz\u00e1m\u00edtott az eredm\u00e9nyekben.<\/p>\n<p>Egyes n\u00f6v\u00e9nyi eredet\u0171 \u00e9telekben mind a 9 esszenci\u00e1lis aminosav nagyj\u00e1b\u00f3l egyenl\u0151 ar\u00e1nyban tal\u00e1lhat\u00f3 meg, m\u00edg m\u00e1sokban bizonyos aminosavak t\u00faltengenek, m\u00e1sok szintje pedig alacsonyabb. Ez\u00e9rt a n\u00f6v\u00e9nyi eredet\u0171 t\u00e1pl\u00e1l\u00e9kok fogyaszt\u00e1s\u00e1n\u00e1l is figyelni kell a v\u00e1ltozatoss\u00e1gra, vagyis ne csak n\u00e9h\u00e1ny \u201ekedvenc\u201d n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1st haszn\u00e1ljunk, fogyasszunk, hanem min\u00e9l t\u00f6bbf\u00e9l\u00e9t ak\u00e1r egy napon bel\u00fcl is. <a href=\"https:\/\/www.boglarchamp.ro\/hu\/melyek-a-legjobb-novenyi-feherjeforrasok\/\">Ebben<\/a> a cikkben \u00edrtunk r\u00e9szletesen a legjobb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokr\u00f3l, katt a r\u00e9szletek\u00e9rt!<\/p>\n<p>\u00cdme n\u00e9h\u00e1ny \u00e9rv, hogy sportol\u00f3k\u00e9nt, test\u00e9p\u00edt\u0151k\u00e9nt vagy csak egyszer\u0171en nagy mozg\u00e1sig\u00e9ny\u0171, sokat kir\u00e1ndul\u00f3, bicikliz\u0151 emberk\u00e9nt is mi\u00e9rt \u00e9rdemes ink\u00e1bb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sokat v\u00e1lasztani izomt\u00f6meg\u00fcnk fenntart\u00e1s\u00e1hoz \u00e9s n\u00f6vel\u00e9s\u00e9hez:<\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Mert fenntarthat\u00f3bb a n\u00f6v\u00e9nyi eredet\u0171 t\u00e1pl\u00e1lkoz\u00e1s; az \u00e1llatteny\u00e9szt\u00e9s az egyik legink\u00e1bb k\u00f6rnyezetszennyez\u0151 ipar\u00e1g a F\u00f6ld\u00f6n, ami nagyban hozz\u00e1j\u00e1rul a glob\u00e1lis felmeleged\u00e9shez \u00e9s a kl\u00edmav\u00e1ls\u00e1ghoz, amit jelenleg m\u00e1r meg\u00e9l\u00fcnk; az \u00e1llattart\u00e1s \u00e9s a takarm\u00e1nytermeszt\u00e9s a f\u0151 felel\u0151se az erd\u0151irt\u00e1snak, \u00e9s rendk\u00edv\u00fcl v\u00edzig\u00e9nyes, olyan k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt, amikor a hozz\u00e1f\u00e9rhet\u0151 \u00e9desv\u00edz-k\u00e9szletek egyre sz\u0171k\u00fclnek; a nagyipari \u00e1llatteny\u00e9szt\u00e9shez \u00e9s a takarm\u00e1ny megtermel\u00e9s\u00e9hez sz\u00fcks\u00e9ges f\u00f6ldter\u00fcletek \u00e1talak\u00edt\u00e1s\u00e1val a biodiverzit\u00e1s is \u00e1lland\u00f3an cs\u00f6kken;<\/li>\n<li>Mert ha fontosak sz\u00e1munkra az \u00e1llatj\u00f3l\u00e9ti szempontok ak\u00e1r vall\u00e1si, ak\u00e1r etikai okokb\u00f3l, akkor a n\u00f6v\u00e9nyi t\u00e1pl\u00e1l\u00e9kok v\u00e1laszt\u00e1s\u00e1val t\u00e9nylegesen tesz\u00fcnk az elveink \u00e9rdek\u00e9ben, vagyis az\u00e9rt, hogy fogyaszt\u00f3k\u00e9nt ne j\u00e1ruljunk hozz\u00e1 a f\u0151k\u00e9nt nagy\u00fczemi \u00e1llattart\u00e1sban \u00e9l\u0151 \u00e1llatok szenved\u00e9s\u00e9hez \u00e9s hal\u00e1l\u00e1hoz;<\/li>\n<li>Mert eg\u00e9szs\u00e9gesebbek! Az \u00e1llati eredet\u0171 t\u00e1pl\u00e1l\u00e9kokban alig, vagy egy\u00e1ltal\u00e1n nem tal\u00e1lhat\u00f3ak antioxid\u00e1nsok, vitaminok, egy\u00e9b nagyon fontos t\u00e1panyagok. Ugyan \u00e1ltal\u00e1ban koncentr\u00e1lt mennyis\u00e9gben tartalmaznak p\u00e9ld\u00e1ul feh\u00e9rj\u00e9t vagy kalciumot, de ezek mellett m\u00e9g sok olyan fontos t\u00e1panyag van, ami n\u00e9lk\u00fcl\u00f6zhetetlen a szervezet\u00fcnknek, \u00e9s k\u00f6zben megtal\u00e1lhat\u00f3 a n\u00f6v\u00e9nyi eredet\u0171 t\u00e1pl\u00e1l\u00e9kokban. Az \u00e1llati eredet\u0171ekben nem, csak \u00e9s kiz\u00e1r\u00f3lag a n\u00f6v\u00e9nyi \u00e9telekben vannak fitokemik\u00e1li\u00e1k (ezek olyan n\u00f6v\u00e9nyi vegy\u00fcletek, melyek megv\u00e9dhetnek minket a r\u00e1kos megbeteged\u00e9sekt\u0151l, a sz\u00edvbetegs\u00e9gekt\u0151l \u00e9s egy\u00e9b s\u00falyos eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kt\u00f3l). Az \u00e9lelmi rostok bevitele is csak n\u00f6v\u00e9nyi \u00e9telek fogyaszt\u00e1s\u00e1val lehets\u00e9ges, a rostok m\u00e1rpedig hozz\u00e1j\u00e1rulnak az optim\u00e1lis tests\u00faly fenntart\u00e1s\u00e1hoz, el\u0151seg\u00edtik az em\u00e9szt\u0151rendszer eg\u00e9szs\u00e9g\u00e9t, cs\u00f6kkentik a sz\u00edvprobl\u00e9m\u00e1kat, a 2-es t\u00edpus\u00fa diab\u00e9tesz \u00e9s a vastagb\u00e9lr\u00e1k kock\u00e1zat\u00e1t.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>A test\u00e9p\u00edt\u0151k \u00e1ltal alkalmazott feh\u00e9rjeporokn\u00e1l is \u00e9rdemes a n\u00f6v\u00e9nyi v\u00e1ltozatokat v\u00e1lasztani. A barna rizsb\u0151l vagy bors\u00f3b\u00f3l k\u00e9sz\u00fclt feh\u00e9rjeporok ugyanolyan hat\u00e9konyak, mint az \u00e1llati eredet\u0171ek, de ugyanakkor lakt\u00f3z- \u00e9s glut\u00e9nmentesek, k\u00f6nnyen em\u00e9szthet\u0151ek, \u00e9s k\u00f6nnyebben felsz\u00edv\u00f3dnak, mint a tejsav\u00f3feh\u00e9rje.<\/p>\n<p>Gyakori j\u00f3tan\u00e1cs, hogy edz\u00e9s k\u00f6zben vagy k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n fogyassz el valamilyen form\u00e1ban 20 gramm feh\u00e9rj\u00e9t, ahhoz, hogy a \u201efeh\u00e9rjeszint\u00e9zis\u201d, vagyis a feh\u00e9rj\u00e9k izomba t\u00f6rt\u00e9n\u0151 be\u00e9p\u00edt\u00e9se a legink\u00e1bb hat\u00e9kony legyen. Erre egyes szak\u00e9rt\u0151k szerint a legide\u00e1lisabb egy feh\u00e9rjeporb\u00f3l k\u00e9sz\u00fclt shake, mert k\u00f6nny\u0171 elfogyasztani, gyorsan felsz\u00edv\u00f3dik \u00e9s gyorsan hasznosul: felhajtod edz\u00e9s k\u00f6zben vagy ut\u00e1n, \u00e9s m\u00e1ris megteszi a hat\u00e1s\u00e1t (az edz\u00e9ssel egy\u00fctt).[\/vc_column_text][vc_row_inner][vc_column_inner width=&#8221;1\/2&#8243; css=&#8221;.vc_custom_1657522830690{padding-top: -15px !important;}&#8221;][vc_column_text]Van azonban olyan trend is a veg\u00e1n test\u00e9p\u00edt\u00e9sben, amely kifejezetten ker\u00fcli a feh\u00e9rjeshake-eket, \u00e9s minden sz\u00fcks\u00e9ges t\u00e1panyagot a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s r\u00e9v\u00e9n tart beszerezhet\u0151nek. Ezen iskola szerint a legfontosabb a sportol\u00f3k \u00e9s test\u00e9p\u00edt\u0151k sz\u00e1m\u00e1ra nem is a feh\u00e9rjebevitel, hanem a sokak \u00e1ltal az elh\u00edz\u00e1s let\u00e9tem\u00e9nyeseinek tartott sz\u00e9nhidr\u00e1tok. V\u00e1li Tam\u00e1s test\u00e9p\u00edt\u0151 \u00e9s t\u00e1pl\u00e1lkoz\u00e1si tan\u00e1csad\u00f3 azt aj\u00e1nlja, a t\u00e1ny\u00e9runk legal\u00e1bb fel\u00e9n vagy k\u00e9tharmad\u00e1n kem\u00e9ny\u00edt\u0151 tartalm\u00fa \u00e9tel legyen (gabona, h\u00fcvelyes, burgonya stb.), a fennmarad\u00f3 r\u00e9szre pedig j\u00f6het a z\u00f6lds\u00e9g, gy\u00fcm\u00f6lcs, gomba. Emellett az omega-3 zs\u00edrsav tartalm\u00fa olajos magvak fogyaszt\u00e1s\u00e1t aj\u00e1nlja, mint amilyen a len-, chia-, kendermag vagy a di\u00f3.<\/p>\n<p>A <a href=\"https:\/\/www.boglarchamp.ro\/hu\/a-gombafogyasztas-elonyei\/\">gomba<\/a> alacsony kal\u00f3riatartalm\u00fa \u00e9lelmiszer, amely t\u00f6bb vitamint, \u00e1sv\u00e1nyi anyagot \u00e9s antioxid\u00e1nst is tartalmaz, ez\u00e9rt r\u00e9g\u00f3ta minden \u00e9trend fontos r\u00e9sz\u00e9nek tekintik. Tartalmaz \u00e9lelmi rostokat, ugyanakkor <a href=\"https:\/\/www.boglarchamp.ro\/hu\/superfood-kalauz-mik-a-szuperelelmiszerek\/\">feh\u00e9rj\u00e9kben gazdag<\/a> \u00e9lelmiszer. A test\u00e9p\u00edt\u0151k t\u00e1ny\u00e9rj\u00e1r\u00f3l sem hi\u00e1nyzik![\/vc_column_text][\/vc_column_inner][vc_column_inner width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1485&#8243; img_size=&#8221;large&#8221;][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>A n\u00f6v\u00e9nyi eredet\u0171 feh\u00e9rj\u00e9kkel a szervezet\u00fcnk ugyan\u00fagy, s\u0151t egyesek szerint m\u00e9g sokkal jobban, hat\u00e9konyabban \u00e9s fenntarthat\u00f3bban tudja \u00e9p\u00edteni az izmainkat, mint az \u00e1llati eredet\u0171 feh\u00e9rj\u00e9kkel. <\/p>\n","protected":false},"author":2,"featured_media":1490,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1497","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-4","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Test\u00e9p\u00edt\u00e9s n\u00f6v\u00e9nyi feh\u00e9rj\u00e9kkel: mit\u0151l \u00e9p\u00fcl az izom? 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