A cikksorozat első részében bemutattam, hogyan számolhatod ki a napi energiaszükségletedet. Most abban segítek, hogy hogyan ültetheted át a számításokat a gyakorlatba, és tudod megtervezni az étrendedet a tápanyagszükségletedhez igazítva. Az étrendtervezéshez vedd alapul a Mennyi energiára van szükségünk? 1. részében példaként felhozott 170 cm magas, 60 kg-os, 35 éves futónőt, akinek becsült energiaigénye közepes aktivitási szint esetén napi 2060 kcal. Nézzük meg, hogy hogyan fedezheti ezt egy edzés nélküli napon, és mit érdemes változtatnia akkor, ha az adott napon fut. Mintaétrend a sportmentes napokra A fenti mintaétrend a példaként szereplő hölgy energiaszükségletének megfelelően lett te
Blog
Kapcsolódó cikkek
{"items":["5f946ba5061fa20017961cdc","5f946ba5061fa20017961cdb","5f946ba58da9bc0017fe96fd","5f946ba58da9bc0017fe96fc","5f946ba58da9bc0017fe96fb","5f946ba58da9bc0017fe96fa","5f946ba58da9bc0017fe96f9","5f946ba58da9bc0017fe96f8","5f946ba58da9bc0017fe96f7","5f946ba58da9bc0017fe96f6","5f946ba58da9bc0017fe96f5","5f946ba58da9bc0017fe96f4","5f946ba534695c001718502e","5f946ba534695c001718502b","5f946ba534695c001718502d","5f946ba534695c001718502c","5f946ba534695c001718502a","5f946ba534695c0017185029","5f946ba534695c0017185028","5f946ba534695c0017185027","5f946ba534695c0017185026","5f946ba534695c0017185025"],"styles":{"galleryType":"Strips","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":"100%/100%","isVertical":false,"gallerySize":30,"collageDensity":0.8,"groupTypes":"1","oneRow":true,"imageMargin":0,"galleryMargin":0,"scatter":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":false,"isSlider":false,"isColumns":false,"isSlideshow":true,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":120,"rotatingGroupTypes":"","rotatingCubeRatio":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":true,"slideshowLoop":false,"autoSlideshowInterval":5,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_HOVER","galleryTextAlign":"center","scrollSnap":true,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":1,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":18,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":160,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":270,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"showVideoPlayButton":true,"galleryLayout":5,"targetItemSize":270,"selectedLayout":"5|bottom|1|fill|false|1|true","layoutsVersion":2,"selectedLayoutV2":5,"isSlideshowFont":true,"externalInfoHeight":0,"externalInfoWidth":0},"container":{"width":270,"height":312,"galleryWidth":270,"galleryHeight":151,"scrollBase":0}}