{"id":156109,"date":"2026-01-04T07:08:16","date_gmt":"2026-01-04T07:08:16","guid":{"rendered":"https:\/\/friss-hirek.hu\/index.php\/a-mediterran-konyha-alapja-olivaolaj-olajbogyos-reteksalata-recepttel\/friss-hirek\/"},"modified":"2026-01-04T07:08:16","modified_gmt":"2026-01-04T07:08:16","slug":"a-mediterran-konyha-alapja-olivaolaj-olajbogyos-reteksalata-recepttel","status":"publish","type":"post","link":"https:\/\/friss-hirek.hu\/index.php\/a-mediterran-konyha-alapja-olivaolaj-olajbogyos-reteksalata-recepttel\/eletmod\/","title":{"rendered":"A mediterr\u00e1n konyha alapja: ol\u00edvaolaj \u2013 olajbogy\u00f3s reteksal\u00e1ta-recepttel"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/01\/a-mediterran-konyha-alapja-olivaolaj-olajbogyos-reteksalata-recepttel-150x150.jpg\" class=\"webfeedsFeaturedVisual wp-post-image\" alt=\"\u00dcvegt\u00e1lban ol\u00edvaolaj, mellette n\u00e9h\u00e1ny olajbogy\u00f3 \u00e9s egy kan\u00e1l.\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-39790 size-full\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/01\/a-mediterran-konyha-alapja-olivaolaj-olajbogyos-reteksalata-recepttel.jpg\" alt=\"\u00dcvegt\u00e1lban ol\u00edvaolaj, mellette n\u00e9h\u00e1ny olajbogy\u00f3 \u00e9s egy kan\u00e1l.\" width=\"600\" height=\"400\" \/><\/p>\n<p>Az ol\u00edvaolajat nagyon sokan kedvelik a mediterr\u00e1n t\u00e9rs\u00e9gekben, de ma m\u00e1r a magyar emberek is el\u0151szeretettel haszn\u00e1lj\u00e1k. Ha s\u00fctni nem is lehet ebben az olajban, rendk\u00edv\u00fcl nagy haszn\u00e1t vehetj\u00fck kenyerek, p\u00e9ks\u00fctem\u00e9nyek otthoni s\u00fct\u00e9sekor, de m\u00e9g sal\u00e1t\u00e1t is meg\u00edzes\u00edthet\u00fcnk vele. Az ol\u00edvaolaj azonban nemcsak ennyit tud, azaz nemcsak a konyh\u00e1ban lehet h\u0171 t\u00e1rsunk, hanem az eg\u00e9szs\u00e9g\u00fcnk szolg\u00e1lat\u00e1ba is \u00e1ll\u00edthatjuk, hiszen rendk\u00edv\u00fcl sok eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel rendelkezik. Mutatjuk is, melyek ezek!<\/p><div id=\"friss-1970165888\" class=\"friss-etarget friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var i=(n<=window.pageYOffset+window.innerHeight&&d<window.pageXOffset+window.innerWidth&&n+a>window.pageYOffset&&d+r>window.pageXOffset);if(i&&etargetAllowOtherCheck){allowed=!1;var c=document.createElement(\"script\");return c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var etargetCurScript=document.getElementById(etargetScriptID);etargetCurScript.parentNode.appendChild(etargetPostloadPoint),document.addEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b);var etargetAllowOtherCheck=!0;if(typeof(\"forceRunPostload\")==\"string\"){etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b()}<\/script><\/div>\n<p>Az ol\u00edvaolaj rendk\u00edv\u00fcl t\u00e1pl\u00e1l\u00f3, \u00e9s tele van antioxid\u00e1ns \u00e9s gyullad\u00e1scs\u00f6kkent\u0151 vegy\u00fcletekkel. Ez az olaj egyszeresen tel\u00edtetlen zs\u00edrokat, E-vitamint, K-vitamint, illetve er\u0151s antioxid\u00e1nsokat, p\u00e9ld\u00e1ul polifenolokat tartalmaz. Az ol\u00edvaolaj nemcsak az \u00e9telek \u00edz\u00e9t seg\u00edt fokozni, hanem el\u0151seg\u00edti a sz\u00edv eg\u00e9szs\u00e9g\u00e9t, k\u00fczd a gyullad\u00e1sok ellen, \u00e9s fokozza az \u00e1ltal\u00e1nos j\u00f3ll\u00e9tet is. Az ol\u00edvaolaj gazdag forr\u00e1sa a k\u00e1liumnak, a kalciumnak, az antioxid\u00e1nsoknak, p\u00e9ld\u00e1ul a polifenoloknak, a tokoferoloknak, a fitoszteroloknak, a szkval\u00e9nnak \u00e9s a terp\u00e9nsavaknak.<\/p>\n<p>Egy nemr\u00e9giben napvil\u00e1got l\u00e1tott tanulm\u00e1ny szerint az ol\u00edvaolaj cs\u00f6kkentheti a sz\u00edvbetegs\u00e9gek kock\u00e1zatait. A tanulm\u00e1ny szerint azok eset\u00e9ben, akik naponta legal\u00e1bb f\u00e9l ev\u0151kan\u00e1lnyi ol\u00edvaolajat fogyasztanak, alacsonyabb a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek \u00e9s az Alzheimer-k\u00f3r kock\u00e1zata, mint azon szem\u00e9lyek eset\u00e9ben, akik egy\u00e1ltal\u00e1n nem fogyasztanak ol\u00edvaolajat.<\/p>\n<p>A kr\u00f3nikus gyullad\u00e1s kulcsfontoss\u00e1g\u00fa oka olyan eg\u00e9szs\u00e9gi probl\u00e9m\u00e1knak, mint a r\u00e1kos megbeteged\u00e9s, a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g, az Alzheimer-k\u00f3r, az \u00edz\u00fcleti gyullad\u00e1s, a sz\u00edvprobl\u00e9m\u00e1k \u00e9s az elh\u00edz\u00e1s. Az ol\u00edvaolaj polifenolokat tartalmaz, amelyek er\u0151s gyullad\u00e1scs\u00f6kkent\u0151 tulajdons\u00e1gokkal rendelkeznek. Teh\u00e1t ezeknek a polifenoloknak nagy szerep\u00fck van a gyullad\u00e1s cs\u00f6kkent\u00e9s\u00e9ben.<\/p>\n<p>Antibakteri\u00e1lis tulajdons\u00e1gokkal is rendelkezik az ol\u00edvaolaj, vagyis seg\u00edt a k\u00e1ros bakt\u00e9riumok elpuszt\u00edt\u00e1s\u00e1ban. Egyik ilyen bakt\u00e9rium nem m\u00e1s, mint a Helicobacter pylori, amely felel\u0151ss\u00e9 tehet\u0151 a gyomorr\u00e1k \u00e9s egy\u00e9b gyomor- \u00e9s b\u00e9lrendszeri probl\u00e9m\u00e1k kialakul\u00e1s\u00e1\u00e9rt.<\/p>\n\n<div class=\"a-single a-1\"><a class=\"gofollow\" data-track=\"MSwwLDYw\" href=\"https:\/\/optin.gyogyszernelkul.com\/hirlevel-feliratkozas\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2023\/05\/optin_feliratkozas_kep.png\" \/><\/a><\/div>\n<p>Az ol\u00edvaolaj tele van egyszeresen tel\u00edtetlen zs\u00edrokkal, k\u00fcl\u00f6n\u00f6sen olajsavval. Ezek az eg\u00e9szs\u00e9ges zs\u00edrok seg\u00edtenek az LDL-koleszterin-szint cs\u00f6kkent\u00e9s\u00e9ben, mik\u00f6zben megn\u00f6velik a j\u00f3, azaz a HDL-koleszterin szintj\u00e9t, ezzel is jav\u00edtva a sz\u00edv \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00e9t. Az olajsav cs\u00f6kkenti a szervezetben a gyullad\u00e1st \u00e9s az oxidat\u00edv stresszt. Az ol\u00edvaolaj ugyanis seg\u00edt fenntartani az erek eg\u00e9szs\u00e9g\u00e9t, cs\u00f6kkenti a gyullad\u00e1st, \u00e9s mivel jav\u00edtja a koleszterinszintet is, ily m\u00f3don j\u00e1rul hozz\u00e1 a sz\u00edv- \u00e9s \u00e9rrendszer eg\u00e9szs\u00e9g\u00e9hez.<\/p>\n<p>Az ol\u00edvaolaj be\u00e9p\u00edt\u00e9se a napi \u00e9trendbe jobb em\u00e9szt\u00e9st is biztos\u00edthat. Az ol\u00edvaolajban tal\u00e1lhat\u00f3 polifenolok ugyanis felsz\u00edv\u00f3dhatnak a b\u00e9lben. A polifenolok potenci\u00e1lisan hozz\u00e1j\u00e1rulhatnak a b\u00e9lmikrobiom eg\u00e9szs\u00e9g\u00e9hez, ami jobb immunit\u00e1ssal \u00e9s cs\u00f6kkent gyullad\u00e1ssal j\u00e1r egy\u00fctt.<\/p>\n<p>Ol\u00edvaolaj hozz\u00e1ad\u00e1s\u00e1val remek sal\u00e1t\u00e1kat is k\u00e9sz\u00edthet\u00fcnk, most egy ilyen recept k\u00f6vetkezik.<\/p>\n<p>Olajbogy\u00f3s reteksal\u00e1ta hozz\u00e1val\u00f3i:<\/p>\n<p>\u2022 2 k\u00f6zepes j\u00e9gcsapretek,<br \/>\n\u2022 egy mar\u00e9knyi olajbogy\u00f3 (magozva, f\u00e9lbev\u00e1gva),<br \/>\n\u2022 1 narancs,<br \/>\n\u2022 1 kisebb citrom,<br \/>\n\u2022 2 ev\u0151kan\u00e1l ol\u00edvaolaj,<br \/>\n\u2022 1 \u00e9desk\u00f6m\u00e9ny,<br \/>\n\u2022 \u00edzl\u00e9s szerint s\u00f3 \u00e9s bors,<br \/>\n\u2022 1 te\u00e1skan\u00e1l m\u00e9z.<\/p>\n<p>Elk\u00e9sz\u00edt\u00e9se:<\/p>\n<p>H\u00e1mozzuk meg a retket, \u00e9s nagyon v\u00e9konyan reszelj\u00fck le. Tegy\u00fck egy sal\u00e1t\u00e1st\u00e1lba. Adjuk hozz\u00e1 a megmosott \u00e9s szint\u00e9n v\u00e9konyan lereszelt vagy felszeletelt \u00e9desk\u00f6m\u00e9nyt is. H\u00e1mozzuk meg a narancsot, v\u00e1gjuk kisebb darabokra, magozzuk ki, \u00e9s keverj\u00fck a sal\u00e1t\u00e1hoz. Az ol\u00edvaolajban keverj\u00fck el a citrom lev\u00e9t, a s\u00f3t, a borsot \u00e9s a m\u00e9zet, majd ezt az elegyet forgassuk a sal\u00e1t\u00e1hoz.<\/p><div id=\"friss-1681012334\" class=\"friss-etarget-cikk-vege friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var i=(n<=window.pageYOffset+window.innerHeight&&d<window.pageXOffset+window.innerWidth&&n+a>window.pageYOffset&&d+r>window.pageXOffset);if(i&&etargetAllowOtherCheck){allowed=!1;var c=document.createElement(\"script\");return c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var etargetCurScript=document.getElementById(etargetScriptID);etargetCurScript.parentNode.appendChild(etargetPostloadPoint),document.addEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b);var etargetAllowOtherCheck=!0;if(typeof(\"forceRunPostload\")==\"string\"){etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b()}<\/script><\/div><div id=\"friss-3931140432\" class=\"friss-after-content friss-entity-placement\"><script type=\"text\/javascript\" id=\"etargetScript7a9b589f63cb072bef80df221f46a22b\">function etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b(){var e=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",t=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",o=document.getElementById(e);if(o){for(var n=o.offsetTop,d=o.offsetLeft,r=o.offsetWidth,a=o.offsetHeight;o.offsetParent;)o=o.offsetParent,n+=o.offsetTop,d+=o.offsetLeft;var i=(n<=window.pageYOffset+window.innerHeight&&d<window.pageXOffset+window.innerWidth&&n+a>window.pageYOffset&&d+r>window.pageXOffset);if(i&&etargetAllowOtherCheck){allowed=!1;var c=document.createElement(\"script\");return c.src=\"\/\/hu.search.etargetnet.com\/generic\/uni.php?g=ref:58661,area:700x210\",void(document.getElementById(t)&&document.getElementById(e)&&(document.getElementById(t).parentNode.appendChild(c),document.getElementById(t).parentNode.removeChild(document.getElementById(t)),document.getElementById(e).parentNode.removeChild(document.getElementById(e)),document.removeEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.removeEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b)))}}}var etargetDivID=\"etargetPostload7a9b589f63cb072bef80df221f46a22b\",etargetScriptID=\"etargetScript7a9b589f63cb072bef80df221f46a22b\",etargetPostloadPoint=document.createElement(\"div\");etargetPostloadPoint.id=etargetDivID;var etargetCurScript=document.getElementById(etargetScriptID);etargetCurScript.parentNode.appendChild(etargetPostloadPoint),document.addEventListener(\"scroll\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"resize\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b),document.addEventListener(\"DOMContentLoaded\",etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b);var etargetAllowOtherCheck=!0;if(typeof(\"forceRunPostload\")==\"string\"){etargetPostloadFunction7a9b589f63cb072bef80df221f46a22b()}<\/script><\/div><div id=\"friss-354557923\" class=\"friss-after-content_2 friss-entity-placement\" style=\"clear: both;\"><div class=\"wprss_ajax\" data-id=\"rss967fdec458\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/friss-hirek.hu\/wp-content\/plugins\/wp-rss-retriever\/inc\/imgs\/ajax-loader.gif\" alt=\"Loading RSS Feed\" width=\"16\" height=\"16\"><\/div><\/div><br style=\"clear: both; display: block; float: none;\"\/><div id=\"friss-3479490878\" class=\"friss-after-content_3 friss-entity-placement\">https:\/\/www.youtube.com\/watch?v=Pdnw4KiUWp0<\/div>","protected":false},"excerpt":{"rendered":"<p>Az ol\u00edvaolajat nagyon sokan kedvelik a mediterr\u00e1n t\u00e9rs\u00e9gekben, de ma m\u00e1r a magyar emberek is el\u0151szeretettel haszn\u00e1lj\u00e1k. Ha s\u00fctni nem is lehet ebben az olajban, rendk\u00edv\u00fcl nagy haszn\u00e1t vehetj\u00fck kenyerek, p\u00e9ks\u00fctem\u00e9nyek otthoni s\u00fct\u00e9sekor, de m\u00e9g sal\u00e1t\u00e1t is meg\u00edzes\u00edthet\u00fcnk vele. Az ol\u00edvaolaj azonban nemcsak ennyit tud, azaz nemcsak a konyh\u00e1ban lehet h\u0171 t\u00e1rsunk, hanem az eg\u00e9szs\u00e9g\u00fcnk [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-156109","post","type-post","status-publish","format-standard","hentry","category-eletmod"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/156109","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/comments?post=156109"}],"version-history":[{"count":0,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/156109\/revisions"}],"wp:attachment":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/media?parent=156109"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/categories?post=156109"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/tags?post=156109"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}