{"id":87024,"date":"2026-01-17T16:52:36","date_gmt":"2026-01-17T16:52:36","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=87024"},"modified":"2026-01-17T16:52:37","modified_gmt":"2026-01-17T16:52:37","slug":"a-fobb-ajanlasok-attekintese-2019-valamint-tanacsok-es-reszletek-azok-jobb-betartasahoz","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=87024&lang=hu","title":{"rendered":"A f\u0151bb aj\u00e1nl\u00e1sok \u00e1ttekint\u00e9se (2019), valamint tan\u00e1csok \u00e9s r\u00e9szletek azok jobb betart\u00e1s\u00e1hoz:"},"content":{"rendered":"\n<p><\/p>\n\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>A f\u0151bb aj\u00e1nl\u00e1sok \u00e1ttekint\u00e9se (2019), valamint tan\u00e1csok \u00e9s r\u00e9szletek azok jobb betart\u00e1s\u00e1hoz:<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">F\u0151 ir\u00e1nyelv<mark class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Tov\u00e1bbi inform\u00e1ci\u00f3k<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>GY\u00dcM\u00d6LCS\u00d6K \u00c9S Z\u00d6LD\u00c9GESEK<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Naponta <\/strong>legal\u00e1bb <strong>5 adag <\/strong>(egyenk\u00e9nt <strong>80\u2013100 g<\/strong>).<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Minden form\u00e1ban: <strong>frissen, fagyasztva vagy konzervk\u00e9nt<\/strong> \u2013 pr\u00f3b\u00e1lja meg n\u00f6velni a fogyaszt\u00e1s\u00e1t.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Naponta legfeljebb egy poh\u00e1r gy\u00fcm\u00f6lcsl\u00e9<\/strong> (lehet\u0151leg eg\u00e9sz gy\u00fcm\u00f6lcsb\u0151l k\u00e9sz\u00fclt). A<br><strong>sz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6ket<\/strong> csak <strong>alkalmank\u00e9nt<\/strong> fogyassza, mivel magas a cukortartalmuk.<br><br>Ha lehets\u00e9ges, <strong>v\u00e1lasszon biogy\u00fcm\u00f6lcs\u00f6ket \u00e9s -z\u00f6lds\u00e9geket<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">D<\/a><\/sup><strong>i\u00f3f\u00e9l\u00e9k2 (s\u00f3zatlan)<\/strong> (mandula, mogyor\u00f3, di\u00f3, piszt\u00e1cia stb.): \u2192 <strong>naponta 1 kis mar\u00e9k<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>KENY\u00c9R, T\u00c9SZTA, RIZS, B\u00daZADARA, BURGONYA<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 adag minden \u00e9tkez\u00e9sn\u00e9l Naponta<\/strong><\/strong><br><strong>legal\u00e1bb <strong>egy teljes ki\u0151rl\u00e9s\u0171 vagy f\u00e9lig teljes ki\u0151rl\u00e9s\u0171 term\u00e9k<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ha lehets\u00e9ges, <strong>v\u00e1lasszon biogabonaterm\u00e9keket<\/strong>. A reggeli<br>gabonapelyhek k\u00f6z\u00fcl <strong>csak a cukrozatlan teljes ki\u0151rl\u00e9s\u0171 gabonapelyhek<\/strong> tartoznak ebbe a csoportba.<\/mark><\/td><\/tr><tr><td><em><strong><strong>TEJ, JOGHURT, SAJ<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Napi 2 adag<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 adag = <strong>150 ml tej<\/strong> = 125 g joghurt = 30 g sajt<\/em><br><br>Ne feledje, hogy figyelembe kell venni az elk\u00e9sz\u00edtett \u00e9telekben m\u00e1r szerepl\u0151 tejet \u00e9s sajtot is. A<strong>szennyez\u0151 anyagokkal (vagy<\/strong><br><br><strong>szennyez\u0151 anyagokkal) kapcsolatos kock\u00e1zatok<\/strong> miatt \u00fcgyeljen arra, hogy <strong>v\u00e1ltozatos tejterm\u00e9keket <\/strong>fogyasszon.<\/mark><\/td><\/tr><tr><td><em><strong>H\u00daS \u00c9S BAROMFI, HAL, TOJ\u00c1S, H\u00dcVELYESEK<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>V\u00e1ltson <strong>a h\u00fas \u00e9s a baromfi <\/strong>k\u00f6z\u00f6tt: r\u00e9szes\u00edtse el\u0151nyben a baromfit, \u00e9s <strong>(ha lehets\u00e9ges) ne haladja meg a heti 500 g h\u00fast<\/strong>.<br><\/strong><br><strong><strong><strong>H\u00fcvelyesek<\/strong> (lencse, bab, csicseribors\u00f3, quinoa stb.): legal\u00e1bb <strong>k\u00e9tszer hetente<\/strong>; helyettes\u00edthetik a h\u00fast \u00e9s a baromfit.<\/strong><br><\/strong><br><strong><strong><strong>Hal \u00e9s tengeri \u00e9telek<\/strong>: <strong>k\u00e9tszer hetente <\/strong>(bele\u00e9rtve <strong>egy zs\u00edros halat<\/strong><\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>A h\u00fasok<\/strong> k\u00f6z\u00e9 tartoznak: marha, sert\u00e9s, borj\u00fa, b\u00e1r\u00e1ny, kecske, l\u00f3, vaddiszn\u00f3, szarvas.<br><br>Ha lehets\u00e9ges, <strong>v\u00e1lasszon \u00f6kol\u00f3giai sz\u00e1r\u00edtott h\u00fcvelyeseket<\/strong>.<br><br>A halakat \u00e9s tengeri \u00e9teleket <strong>frissen, fagyasztva vagy konzervben<\/strong> is fogyaszthatja; v\u00e1ltoztassa meg a fajokat \u00e9s a forr\u00e1sokat (k\u00fcl\u00f6n\u00f6sen, ha gyakran fogyasztja \u0151ket), hogy <strong>korl\u00e1tozza a szennyez\u0151 anyagok (vagy szennyez\u0151 anyagok) expoz\u00edci\u00f3j\u00e1t<\/strong>.<br><br><strong>Zs\u00edros halak<\/strong>: hering, makr\u00e9la, szard\u00ednia, lazac&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>Zs\u00edros, \u00e9des, s\u00f3s \u00e9telek<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>\u00c9des \u00e9telek \u00e9s italok, s\u00f3s \u00e9telek, valamint <strong>Nutri-Score D vagy E <\/strong>besorol\u00e1s\u00fa, kereskedelmi forgalomban kaphat\u00f3 \u00e9telek: <strong>korl\u00e1tozza a fogyaszt\u00e1sukat<\/strong>.<\/strong><\/strong><br><strong><br><strong><strong>Feldolgozott h\u00fasok (bele\u00e9rtve a f\u0151tt sonk\u00e1t is)<\/strong>:<br>korl\u00e1tozza a fogyaszt\u00e1sukat; <strong>ne haladja meg a heti 150 g-ot<\/strong>, \u00e9s ink\u00e1bb a f\u0151tt sonk\u00e1t r\u00e9szes\u00edtse el\u0151nyben.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ebbe a csoportba tartoznak a reggeli gabonapelyhek (kiv\u00e9ve az \u00e9des\u00edtetlen teljes ki\u0151rl\u00e9s\u0171 gabonapelyheket), p\u00e9ks\u00fctem\u00e9nyek, csokol\u00e1d\u00e9, tejterm\u00e9kekb\u0151l k\u00e9sz\u00fclt desszertek, fagylalt, \u00e9dess\u00e9gek, sz\u00e9nsavas italok, gy\u00fcm\u00f6lcslevek, s\u00f3s snackek stb. A feldolgozott<strong><br><\/strong><br>h\u00fasok k\u00f6z\u00e9 tartoznak m\u00e9g: kolb\u00e1szok, szalonna, szalonnap\u00f6rk\u00f6lt, konzervh\u00fasok, sz\u00e1razon p\u00e1colt vagy nyers sonk\u00e1k.<\/mark><\/td><\/tr><tr><td><em><strong>OLAJOK, VAJ, MARGARIN<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Naponta<\/strong>, kis mennyis\u00e9gben,<br>vagy <strong>ker\u00fclje a t\u00falzott fogyaszt\u00e1st<\/strong>.<\/strong><\/strong> Az omega-3<br>tartalmuk miatt el\u0151nyben r\u00e9szes\u00edtse <strong>a repceolajat (kanolaolajat) \u00e9s a di\u00f3olajat<\/strong>.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>A vaj haszn\u00e1lat\u00e1t korl\u00e1tozni kell,<\/strong> \u00e9s csak <strong>nyersen vagy keny\u00e9rre<\/strong> kenve szabad <strong>fogyasztani<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>(Francia eredeti v\u00e1ltozat):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancer Research UK (Eg\u00e9szs\u00e9ges, kiegyens\u00falyozott \u00e9telek): <\/strong><\/h2>\n\n\n\n<p>K\u00e9rj\u00fck, keresse meg ebben a t\u00e1bl\u00e1zatban, hogy mit aj\u00e1nlott enni az egyes \u00e9tkez\u00e9sekn\u00e9l az eg\u00e9szs\u00e9ges, kiegyens\u00falyozott \u00e9trend fenntart\u00e1sa \u00e9rdek\u00e9ben:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>3 \u00e9lelmiszerkateg\u00f3ria el\u0151k\u00e9sz\u00edt\u00e9se minden \u00e9tkez\u00e9shez:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50% z\u00f6lds\u00e9g (j\u00f3 \u00f6tlet a z\u00f6lds\u00e9geket keverni, \u00e9s megfelel\u0151 mennyis\u00e9g\u0171 z\u00f6ld z\u00f6lds\u00e9get haszn\u00e1lni: spen\u00f3t, brokkoli, bab stb.)<\/li>\n\n\n\n<li>25% feh\u00e9rje (Eml\u00e9keztet\u0151: a veget\u00e1ri\u00e1nus feh\u00e9rj\u00e9k kev\u00e9sb\u00e9 sz\u00edv\u00f3dnak fel, mint az \u00e1llati feh\u00e9rj\u00e9k, ezt \u00e9rdemes szem el\u0151tt tartani, ha fokozza a fizikai aktivit\u00e1s\u00e1t.)<\/li>\n\n\n\n<li>A gabonaf\u00e9l\u00e9k \u00e9s sz\u00e9nhidr\u00e1tok 25%-a minden \u00e9tkez\u00e9sn\u00e9l helyettes\u00edthet\u0151 (b\u00faza, rizs, burgonya, h\u00fcvelyesek, quinoa, hajdina stb.). Tov\u00e1bbi inform\u00e1ci\u00f3k err\u0151l (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>Link<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n\n<p>Ne felejtsd el a <strong>\u201egabonaf\u00e9l\u00e9ket<\/strong>\u201d a t\u00e1ny\u00e9rodon. (Kultur\u00e1lis szempontb\u00f3l ez \u201ek\u00fcl\u00f6n\u00f6snek\u201d vagy \u201eszokatlannak\u201d t\u0171nhet.) De ha megteszed, glob\u00e1lisan jobban fogod \u00e9rezni magad. A gabonaf\u00e9l\u00e9k sokf\u00e9le \u201evitamint\u201d tartalmaznak, de emellett seg\u00edtik az em\u00e9szt\u00e9st, a \u201em\u00e1jfunkci\u00f3t\u201d, a felsz\u00edv\u00f3d\u00e1st \u00e9s a tests\u00faly szab\u00e1lyoz\u00e1s\u00e1t is.<\/p>\n\n\n\n<p>P\u00e9ld\u00e1ul a <strong>h\u00fcvelyesek<\/strong> sok B-vitamint tartalmaznak, ha hetente k\u00e9tszer eszel h\u00fcvelyeseket, nagy es\u00e9llyel gyorsan \u00e9szreveszed a pozit\u00edv hat\u00e1st.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pr\u00f3b\u00e1ljon meg sokf\u00e9le vitamint fogyasztani:<\/strong><\/h2>\n\n\n\n<p>Az al\u00e1bbi \u00e1bra egy \u201ep\u00e9lda\u201d az \u00e9lelmiszerekhez kapcsol\u00f3d\u00f3 vitaminok t\u00edpusaira. Ne feledje, hogy jobb a v\u00e1ltozatoss\u00e1g, mint a mennyis\u00e9g. Fontos tudni, hogy az \u00e9lelmiszerek nem mind ugyanazokat a vitaminokat tartalmazz\u00e1k. Tov\u00e1bbi inform\u00e1ci\u00f3k\u00e9rt a t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatos t\u00e9m\u00e1kr\u00f3l keresse fel a (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\"><em>link<\/em><\/a>) oldalt, valamint Jean-Marie Bourre k\u00f6nyveit (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\"><em>link<\/em><\/a>).<\/p>\n\n\n\n\n\n<p><em>Ne feledje, hogy a term\u00e9szetes \u00e9lelmiszerek jobbak, mint a vitamin-kieg\u00e9sz\u00edt\u0151k. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a>) Ne feledje azt sem, hogy a tea n\u00f6veli a v\u00e9rszeg\u00e9nys\u00e9g kock\u00e1zat\u00e1t.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Ide\u00e1lis esetben nagyobb hangs\u00falyt kell fektetni a z\u00f6lds\u00e9gekre, mint a gy\u00fcm\u00f6lcs\u00f6kre. (P\u00e9ld\u00e1ul naponta h\u00e1rom adag z\u00f6lds\u00e9g \u00e9s k\u00e9t adag gy\u00fcm\u00f6lcs aj\u00e1nlott, de mindkett\u0151 fontos.) <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Vigy\u00e1zzon a di\u00f3f\u00e9l\u00e9kkel, amelyek allergi\u00e1t okozhatnak \u00e9s befoly\u00e1solhatj\u00e1k a hangulatot. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>A f\u0151bb aj\u00e1nl\u00e1sok \u00e1ttekint\u00e9se (2019), valamint tan\u00e1csok \u00e9s r\u00e9szletek azok jobb betart\u00e1s\u00e1hoz: F\u0151 ir\u00e1nyelv Tov\u00e1bbi inform\u00e1ci\u00f3k GY\u00dcM\u00d6LCS\u00d6K \u00c9S Z\u00d6LD\u00c9GESEK Naponta legal\u00e1bb 5 adag (egyenk\u00e9nt 80\u2013100 g). Minden form\u00e1ban: frissen, fagyasztva vagy konzervk\u00e9nt \u2013 pr\u00f3b\u00e1lja meg n\u00f6velni a fogyaszt\u00e1s\u00e1t.1 Naponta legfeljebb egy poh\u00e1r gy\u00fcm\u00f6lcsl\u00e9 (lehet\u0151leg eg\u00e9sz gy\u00fcm\u00f6lcsb\u0151l k\u00e9sz\u00fclt). Asz\u00e1r\u00edtott gy\u00fcm\u00f6lcs\u00f6ket csak alkalmank\u00e9nt fogyassza, mivel magas a [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":760,"footnotes":"[{\"content\":\"Ide\\u00e1lis esetben nagyobb hangs\\u00falyt kell fektetni a z\\u00f6lds\\u00e9gekre, mint a gy\\u00fcm\\u00f6lcs\\u00f6kre. (P\\u00e9ld\\u00e1ul naponta h\\u00e1rom adag z\\u00f6lds\\u00e9g \\u00e9s k\\u00e9t adag gy\\u00fcm\\u00f6lcs aj\\u00e1nlott, de mindkett\\u0151 fontos.)\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Vigy\\u00e1zzon a di\\u00f3f\\u00e9l\\u00e9kkel, amelyek allergi\\u00e1t okozhatnak \\u00e9s befoly\\u00e1solhatj\\u00e1k a hangulatot.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[760,916],"tags":[],"class_list":["post-87024","post","type-post","status-publish","format-standard","hentry","category-egeszseg","category-elelmiszer"],"lang":"hu","translations":{"hu":87024,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"id":87028,"sv":87032,"cs":88594,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/87024","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=87024"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/87024\/revisions"}],"predecessor-version":[{"id":87026,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/87024\/revisions\/87026"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=87024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=87024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=87024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}