{"id":168655,"date":"2026-07-04T17:56:30","date_gmt":"2026-07-04T17:56:30","guid":{"rendered":"https:\/\/friss-hirek.hu\/index.php\/a-rukkolanak-alacsony-a-kaloriatartalma-citromos-uborkas-rukkolasalata-recepttel\/friss-hirek\/"},"modified":"2026-07-04T17:56:30","modified_gmt":"2026-07-04T17:56:30","slug":"a-rukkolanak-alacsony-a-kaloriatartalma-citromos-uborkas-rukkolasalata-recepttel","status":"publish","type":"post","link":"https:\/\/friss-hirek.hu\/index.php\/a-rukkolanak-alacsony-a-kaloriatartalma-citromos-uborkas-rukkolasalata-recepttel\/eletmod\/","title":{"rendered":"A rukkol\u00e1nak alacsony a kal\u00f3riatartalma \u2013 citromos-ubork\u00e1s rukkolasal\u00e1ta-recepttel"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/07\/a-rukkolanak-alacsony-a-kaloriatartalma-citromos-uborkas-rukkolasalata-recepttel-150x150.jpg\" class=\"webfeedsFeaturedVisual wp-post-image\" alt=\"Lyukacsos feh\u00e9r f\u00e9mt\u00e1lban rukkola.\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-41444 size-full\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/07\/a-rukkolanak-alacsony-a-kaloriatartalma-citromos-uborkas-rukkolasalata-recepttel.jpg\" alt=\"Lyukacsos feh\u00e9r f\u00e9mt\u00e1lban rukkola.\" width=\"600\" height=\"400\" \/><\/p>\n<p>A rukkol\u00e1nak sz\u00e1mtalan el\u0151nye l\u00e9tezik: t\u00f6bbek k\u00f6z\u00f6tt er\u0151s\u00edti az agyat, jav\u00edtja az anyagcsere-funkci\u00f3kat, el\u0151seg\u00edti a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1s\u00e1t, \u00e9s az immunrendszert is er\u0151s\u00edti. Mutatjuk, hogy m\u00e9g milyen pozit\u00edv hat\u00e1sai vannak ennek a tavaszi sal\u00e1t\u00e1nak, \u00e9s egy sal\u00e1tareceptet is olvashatnak az olvas\u00f3k.<\/p><div id=\"friss-3424901872\" 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>A rukkola magas t\u00e1p\u00e9rt\u00e9kkel rendelkezik, ezzel nemcsak a fizikai eg\u00e9szs\u00e9get, hanem a tiszta elm\u00e9t is biztos\u00edtja. Megtal\u00e1lhat\u00f3 benne a fol\u00e1t, az antioxid\u00e1nsok, az A-vitamin, a K-vitamin \u00e9s a C-vitamin. Vannak m\u00e9g benne karotinoidok, kalcium \u00e9s k\u00e1lium is.<\/p>\n<p>A rukkol\u00e1ban l\u00e9v\u0151 antioxid\u00e1nsok szab\u00e1lyozz\u00e1k a sejtjeinken bel\u00fcli enzimreakci\u00f3kat, amelyek seg\u00edtenek elpuszt\u00edtani a szervezet\u00fcnkben l\u00e9v\u0151 szabad gy\u00f6k\u00f6ket, amelyek k\u00e1rosan hatnak az eg\u00e9szs\u00e9gre, \u00e9s betegs\u00e9geket okozhatnak. Ezek az antioxid\u00e1nsok v\u00e9delmet jelenthetnek a megf\u00e1z\u00e1ssal, a korai \u00f6reged\u00e9ssel, a r\u00e1kos betegs\u00e9gekkel \u00e9s a sz\u00edvbetegs\u00e9gekkel szemben.<\/p>\n<p>A rukkola a szem v\u00e9delm\u00e9t is ell\u00e1tja, hiszen b\u0151s\u00e9gesen tartalmaz A-vitamint, amely v\u00e9di a szem felsz\u00edn\u00e9t, a szaruh\u00e1rty\u00e1t, \u00e9s seg\u00edt a jobb l\u00e1t\u00e1s kialak\u00edt\u00e1s\u00e1ban.<\/p>\n<p>Ez a sal\u00e1ta nagyon j\u00f3 K-vitamin-forr\u00e1s is, amely elengedhetetlen az eg\u00e9szs\u00e9ges \u00e9s er\u0151s csontok fenntart\u00e1s\u00e1hoz, illetve megakad\u00e1lyozza vagy k\u00e9slelteti a csontritkul\u00e1s kialakul\u00e1s\u00e1t. Bizonyos betegs\u00e9gek, p\u00e9ld\u00e1ul az Alzheimer-k\u00f3r kialakul\u00e1s\u00e1val a K-vitamin lass\u00edtja az idegp\u00e1ly\u00e1k leboml\u00e1s\u00e1t.<\/p>\n<p>Vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat is tartalmaz, amelyek er\u0151s\u00edtik az immunrendszert, \u00e9s v\u00e9delmet ny\u00fajtanak a k\u00fcl\u00f6nf\u00e9le betegs\u00e9gekkel szemben. Immunit\u00e1sn\u00f6vel\u0151 tulajdons\u00e1gai mellett a rukkola seg\u00edt a feh\u00e9rv\u00e9rsejtek l\u00e9trehoz\u00e1s\u00e1ban, amelyek a szervezet els\u0151dleges v\u00e9delmi \u00e1gensei, azaz megv\u00e9denek benn\u00fcnket sok-sok betegs\u00e9gt\u0151l. Sok C-vitamint is tartalmaz, amely a betegs\u00e9get okoz\u00f3 gyullad\u00e1sos szabad gy\u00f6k\u00f6k ellen hat, \u00e9s elt\u00e1vol\u00edtja azokat a szervezetb\u0151l.<\/p>\n\n<div class=\"a-single a-1\"><a class=\"gofollow\" data-track=\"MSwwLDYw\" href=\"https:\/\/shop.gyogyszernelkul.com\/akar-30-kedvezmennyel-megvasarolhato-termekeink\/?src=blog\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/05\/30-post-banner.png\" \/><\/a><\/div>\n<p>A rukkola az anyagcser\u00e9t is fokozza. B-vitamin-komplexet is tartalmaz, amely seg\u00edti az anyagcsere folyamat\u00e1t a szervezetben: p\u00e9ld\u00e1ul megk\u00f6nny\u00edti a k\u00fcl\u00f6nb\u00f6z\u0151 sejttev\u00e9kenys\u00e9geket, az energiatermel\u00e9st, a zs\u00edrszint\u00e9zist, a v\u00f6r\u00f6sv\u00e9rtestek termel\u00e9s\u00e9t \u00e9s sz\u00e1mos m\u00e1s olyan l\u00e9tfontoss\u00e1g\u00fa folyamatot, amely fontos a sejtek \u00e9s az anyagcsere szempontj\u00e1b\u00f3l.<\/p>\n<p>Ez a sal\u00e1taf\u00e9le seg\u00edthet az \u00e1sv\u00e1nyi anyagok felsz\u00edv\u00f3d\u00e1s\u00e1ban is. Az \u00e1sv\u00e1nyi anyagok felsz\u00edv\u00f3d\u00e1s\u00e1t a szervezetben az oxal\u00e1tok megakad\u00e1lyozz\u00e1k. Ugyan a rukkola tartalmaz oxal\u00e1tokat, de j\u00f3val kevesebbet, mint m\u00e1s leveles z\u00f6lds\u00e9gek.<\/p>\n<p>Nitr\u00e1tban is b\u0151velkedik, ami seg\u00edt jav\u00edtani az izmok oxig\u00e9nell\u00e1t\u00e1s\u00e1t edz\u00e9s k\u00f6zben. A nitr\u00e1t rendszeres bevitele megk\u00f6nny\u00edti a testmozg\u00e1s toleranci\u00e1j\u00e1t az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek sor\u00e1n.<\/p>\n<p>A rukkol\u00e1b\u00f3l ezerf\u00e9le sal\u00e1ta k\u00e9sz\u00fclhet, k\u00f6vetkezzen most egy recept!<\/p>\n<p>Citromos-ubork\u00e1s rukkolasal\u00e1ta hozz\u00e1val\u00f3i:<\/p>\n<p>\u2022 2 nagy mar\u00e9k rukkola,<br \/>\n\u2022 egy nagyobb paradicsom,<br \/>\n\u2022 1 nagyobb k\u00edgy\u00f3uborka,<br \/>\n\u2022 1 kis fej lila hagyma,<br \/>\n\u2022 10 dkg parmez\u00e1nsajt,<br \/>\n\u2022 2 ev\u0151kan\u00e1l ol\u00edvaolaj,<br \/>\n\u2022 1 kisebb citrom,<br \/>\n\u2022 \u00edzl\u00e9s szerint tengeri s\u00f3 \u00e9s \u0151r\u00f6lt bors.<\/p>\n<p>Elk\u00e9sz\u00edt\u00e9se:<\/p>\n<p>Mossuk meg a z\u00f6lds\u00e9geket. A rukkol\u00e1t t\u00e9pkedj\u00fck egy sal\u00e1t\u00e1st\u00e1lba. V\u00e1gjuk fel v\u00e9kony szeletekre a hagym\u00e1t, a paradicsomot \u00e9s az ubork\u00e1t, \u00e9s adjuk a sal\u00e1t\u00e1hoz. Keverj\u00fck el a kifacsart citroml\u00e9ben az ol\u00edvaolajat, a s\u00f3t \u00e9s a borsot, \u00e9s keverj\u00fck a sal\u00e1t\u00e1hoz. Reszelj\u00fck le a parmez\u00e1nt, \u00e9s t\u00e1lal\u00e1skor sz\u00f3rjuk a sal\u00e1t\u00e1ra.<\/p><div id=\"friss-2042357201\" 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-43880518\" 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-2047029899\" class=\"friss-after-content_2 friss-entity-placement\" style=\"clear: both;\"><div class=\"wprss_ajax\" data-id=\"rss4c52637d18\"><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-1011587572\" class=\"friss-after-content_3 friss-entity-placement\">https:\/\/www.youtube.com\/watch?v=Pdnw4KiUWp0<\/div>","protected":false},"excerpt":{"rendered":"<p>A rukkol\u00e1nak sz\u00e1mtalan el\u0151nye l\u00e9tezik: t\u00f6bbek k\u00f6z\u00f6tt er\u0151s\u00edti az agyat, jav\u00edtja az anyagcsere-funkci\u00f3kat, el\u0151seg\u00edti a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1s\u00e1t, \u00e9s az immunrendszert is er\u0151s\u00edti. Mutatjuk, hogy m\u00e9g milyen pozit\u00edv hat\u00e1sai vannak ennek a tavaszi sal\u00e1t\u00e1nak, \u00e9s egy sal\u00e1tareceptet is olvashatnak az olvas\u00f3k. A rukkola magas t\u00e1p\u00e9rt\u00e9kkel rendelkezik, ezzel nemcsak a fizikai eg\u00e9szs\u00e9get, hanem a tiszta elm\u00e9t is [&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-168655","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\/168655","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=168655"}],"version-history":[{"count":0,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/168655\/revisions"}],"wp:attachment":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/media?parent=168655"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/categories?post=168655"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/tags?post=168655"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}