{"id":2370,"date":"2023-04-01T22:40:00","date_gmt":"2023-04-01T20:40:00","guid":{"rendered":"https:\/\/spajz.sk\/zdravie\/zdravie-1\/"},"modified":"2023-04-12T19:49:06","modified_gmt":"2023-04-12T17:49:06","slug":"az-almom-az-egeszseges-iskolai-menzarol","status":"publish","type":"zdravie","link":"https:\/\/spajz.sk\/hu\/egeszseg\/az-almom-az-egeszseges-iskolai-menzarol\/","title":{"rendered":"Az \u00e1lmom az eg\u00e9szs\u00e9ges iskolai menz\u00e1r\u00f3l"},"content":{"rendered":"\n<p>\u00c9vekkel ezel\u0151tt csak \u00e1lmodtam r\u00f3la, hogy egyszer lesz egy menza,&nbsp;<\/p>\n\n\n\n<ul><li>ahol az \u00e9n receptjeim alapj\u00e1n f\u0151znek.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>ahol minden leves \u00e9s minden f\u0151\u00e9tel v\u00e1ltozatos z\u00f6lds\u00e9gekkel van tele.<\/li><\/ul>\n\n\n\n<ul><li>ahol minden h\u00e9ten egyszer halat kapnak a&nbsp;gyerekek.<\/li><\/ul>\n\n\n\n<ul><li>ahol minden h\u00e9ten egyszer f\u0151zel\u00e9k ker\u00fcl a&nbsp;t\u00e1lc\u00e1kra.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>ahol minden h\u00e9ten van h\u00fasmentes nap.<\/li><\/ul>\n\n\n\n<ul><li>ahol nem idegen alapanyag a&nbsp;k\u00f6les, a&nbsp;kuszkusz, a&nbsp;csicseribors\u00f3 vagy a&nbsp;v\u00f6r\u00f6slencse.<\/li><\/ul>\n\n\n\n<ul><li>ahol csak annyi olajat haszn\u00e1lnak, amennyit musz\u00e1j \u00e9s m\u00e9g a&nbsp;r\u00e1ntott \u00e9telek is s\u00fct\u0151ben s\u00fclnek.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>ahol a&nbsp;f\u0151zel\u00e9ket \u00f6nmag\u00e1val s\u0171r\u00edtik.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>ahol minden \u00e9tkez\u00e9s ut\u00e1n gy\u00fcm\u00f6lcs v\u00e1r a&nbsp;kij\u00e1ratn\u00e1l.<\/li><\/ul>\n\n\n\n<ul><li>ahol gyakorlatban m\u0171k\u00f6dik a&nbsp;sportol\u00f3knak sz\u00e1nt j\u00f3 min\u0151s\u00e9g\u0171 sz\u00e9nhidr\u00e1t \u00e9s feh\u00e9rjebevitel, p\u00e9ld\u00e1t mutatva ezzel az otthoni \u00e9tkezesekre.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>ahol m\u00e9g a&nbsp;pap\u00edral\u00e1t\u00e9t is az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos javaslatokat tartalmazza.<\/li><\/ul>\n\n\n\n<ul><li>nincsenek adal\u00e9kanyagok, nincs t\u00falz\u00f3 s\u00f3z\u00e1s \u00e9s cukroz\u00e1s, ellenben vannak friss z\u00f6ldf\u0171szerek \u00e9s term\u00e9szetes \u00edzek.&nbsp;<\/li><\/ul>\n\n\n\n<ul><li>ahol \u00fagy f\u0151znek finoman, hogy k\u00f6zben minden eg\u00e9szs\u00e9ges.<\/li><\/ul>\n\n\n\n<ul><li>ahol csak szezon\u00e1lis z\u00f6lds\u00e9get \u00e9s gy\u00fcm\u00f6lcs\u00f6t haszn\u00e1lnak az \u00e9telk\u00e9sz\u00edt\u00e9shez.<\/li><\/ul>\n\n\n\n<ul><li>ahol meghallgatj\u00e1k a&nbsp;gyerekek k\u00edv\u00e1ns\u00e1gait.&nbsp;<\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img src=\"https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/ilustracna-fotka-2-do-textu-.png\" alt=\"\" class=\"wp-image-2305\" width=\"491\" height=\"469\" srcset=\"https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/ilustracna-fotka-2-do-textu-.png 982w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/ilustracna-fotka-2-do-textu--300x287.png 300w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/ilustracna-fotka-2-do-textu--768x734.png 768w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/ilustracna-fotka-2-do-textu--660x630.png 660w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/ilustracna-fotka-2-do-textu--600x573.png 600w\" sizes=\"(max-width: 491px) 100vw, 491px\" \/><\/figure><\/div>\n\n\n<p><strong>Ez az \u00e1lom val\u00f3ra v\u00e1lt.&nbsp;<\/strong><\/p>\n\n\n\n<p>Egy sportmenza az ut\u00e1np\u00f3tl\u00e1s kor\u00fa kos\u00e1rlabd\u00e1z\u00f3 l\u00e1nyoknak az \u00e9n szakmai vezet\u00e9semmel a&nbsp;<a href=\"https:\/\/www.facebook.com\/sopronidarazsak\/?__cft__%5b0%5d=AZWdmfwQFjym_nmcJpxLFQzCEc3PIR4IuKGaceXuM7ItIAms3q2o-_aZOPY5N2GkwNMgC2JQw-w6J6cs4oko_9d-ipJAshEcjKs6SNs5wcZS4UkMAjqceB7lbr5qUslwJgioBuwd3CrJ8k3rwzVvD9J9&amp;__tn__=kK-R\">Soproni Darazsak Sportakad\u00e9mia<\/a>&nbsp;-n. Nagyon b\u00fcszke vagyok \u00e9s h\u00e1l\u00e1s vagyok a&nbsp;lehet\u0151s\u00e9g\u00e9rt. B\u00e1tran \u00e1ll\u00edthatom, hogy a&nbsp;Soproni Darazsak Sportakad\u00e9mia konyh\u00e1ja mindezen tulajdons\u00e1goknak megfelel.&nbsp;<\/p>\n\n\n\n<p>&#8220;Az elegend\u0151 sz\u00e9nhidr\u00e1tbevitel rendk\u00edv\u00fcl fontos a&nbsp;sportol\u00f3k sz\u00e1m\u00e1ra, de nem mindegy, hogy milyen form\u00e1ban \u00e9s mikor fogyasztj\u00e1k&#8221;&nbsp;&#8211;&nbsp;mondja Lili az egyik vide\u00f3ban.&nbsp;<\/p>\n\n\n\n<p>Edz\u00e9s el\u0151tt legfeljebb k\u00e9t \u00f3r\u00e1val \u00e9tkezzenek, \u00e9s azt javasolja a&nbsp;sportol\u00f3knak, hogy az izmok glikog\u00e9nrakt\u00e1rait k\u00f6nny\u0171, sz\u00e9nhidr\u00e1tban gazdag, p\u00e9ld\u00e1ul egy ban\u00e1nos turmix vagy zabpehely gy\u00fcm\u00f6lcs\u00f6kkel \u00e9s m\u00e9zzel &#8211;&nbsp;t\u00f6lts\u00e9k fel. Javasolja a&nbsp;sz\u00e9nhidr\u00e1tok rendszeres fogyaszt\u00e1s\u00e1t, k\u00fcl\u00f6n\u00f6sen z\u00f6lds\u00e9gek, gy\u00fcm\u00f6lcs\u00f6k \u00e9s rosttartalm\u00fa gabonaf\u00e9l\u00e9k form\u00e1j\u00e1ban.&nbsp;<\/p>\n\n\n\n<p>A feh\u00e9rje ugyanilyen fontos, de a&nbsp;dietetikus nem javasolja, k\u00fcl\u00f6n\u00f6sen 18 \u00e9v alattiaknak, hogy \u00e9trend-kieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban fogyassz\u00e1k. A&nbsp;megfelel\u0151 feh\u00e9rjebevitel j\u00f3 min\u0151s\u00e9g\u0171 \u00e9trenddel biztos\u00edthat\u00f3 &#8211;&nbsp;k\u00fcl\u00f6n\u00f6sen h\u00fas, hal vagy h\u00fcvelyesek form\u00e1j\u00e1ban. Ugyanakkor \u00f3va int a&nbsp;t\u00falzott feh\u00e9rjebevitelt\u0151l, amely kisz\u00e1rad\u00e1shoz, f\u00e1radts\u00e1ghoz vagy ak\u00e1r a&nbsp;b\u00e9lfl\u00f3ra k\u00e1rosod\u00e1s\u00e1hoz vezethet.&nbsp;&nbsp;<\/p>\n\n\n\n<p>A sportol\u00f3k \u00e9trendj\u00e9nek elegend\u0151 vitamint \u00e9s rostot is tartalmaznia kell, amit a&nbsp;gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek rendszeres fogyaszt\u00e1s\u00e1val lehet biztos\u00edtani. Azt is javasolja, hogy korl\u00e1tozzuk a&nbsp;zs\u00edros \u00e9telek fogyaszt\u00e1s\u00e1t.&nbsp;&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img width=\"1024\" height=\"507\" src=\"https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-1024x507.png\" alt=\"\" class=\"wp-image-2308\" srcset=\"https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-1024x507.png 1024w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-300x149.png 300w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-768x381.png 768w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-1536x761.png 1536w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-1200x595.png 1200w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3-600x297.png 600w, https:\/\/spajz.sk\/wp-content\/uploads\/2022\/01\/Ilustracna-fotka-3.png 2000w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><em>Az \u00e9n c\u00e9lom \u00e9s feladatom ebben, hogy megmutassam, hogy ez nem egy nehezen kivitelezhet\u0151 dolog, olcs\u00f3, szezon\u00e1lis, friss alapanyagokb\u00f3l is lehet eg\u00e9szs\u00e9gesen t\u00e1pl\u00e1lkozni.\u201d<\/em>&nbsp;\u2013 vall \u00e9rezhet\u0151 lelkesed\u00e9ssel szeretett munk\u00e1j\u00e1r\u00f3l&nbsp;<strong>F\u00fcl\u00f6p Lili<\/strong>&nbsp;dietetikus, &nbsp;akit nem meglep\u0151 m\u00f3don a&nbsp;t\u00e1pl\u00e1lkoz\u00e1ssal szorosan \u00f6sszef\u00fcgg\u0151 ide\u00e1lis tests\u00faly el\u00e9r\u00e9se kapcs\u00e1n k\u00e9rdeznek a&nbsp;legt\u00f6bben, de ez csak egy apr\u00f3 szelete a&nbsp;dietetik\u00e1nak.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Az elegend\u0151 sz\u00e9nhidr\u00e1tbevitel rendk\u00edv\u00fcl fontos a&nbsp;sportol\u00f3k sz\u00e1m\u00e1ra, de nem mindegy, hogy milyen form\u00e1ban \u00e9s mikor fogyasztj\u00e1k&#8221;&nbsp;&#8211;&nbsp;mondja Lili az egyik vide\u00f3ban.\u00a0<\/p>\n","protected":false},"featured_media":2304,"template":"","zdravie_taxonomy":[58],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.5 - 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