{"id":172273,"date":"2026-09-30T06:02:14","date_gmt":"2026-09-30T06:02:14","guid":{"rendered":"https:\/\/friss-hirek.hu\/index.php\/az-izommukodes-fenntartasa-idosebb-korban-testmozgassal-es-a-megfelelo-taplalkozassal\/friss-hirek\/"},"modified":"2026-09-30T06:02:14","modified_gmt":"2026-09-30T06:02:14","slug":"az-izommukodes-fenntartasa-idosebb-korban-testmozgassal-es-a-megfelelo-taplalkozassal","status":"publish","type":"post","link":"https:\/\/friss-hirek.hu\/index.php\/az-izommukodes-fenntartasa-idosebb-korban-testmozgassal-es-a-megfelelo-taplalkozassal\/eletmod\/","title":{"rendered":"Az izomm\u0171k\u00f6d\u00e9s fenntart\u00e1sa id\u0151sebb korban \u2013 testmozg\u00e1ssal \u00e9s a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1ssal"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/09\/az-izommukodes-fenntartasa-idosebb-korban-testmozgassal-es-a-megfelelo-taplalkozassal-150x150.jpg\" class=\"webfeedsFeaturedVisual wp-post-image\" alt=\"K\u00f6z\u00e9pkor\u00fa n\u0151 k\u00e9t k\u00e9zi s\u00falyz\u00f3val edz otthon.\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-42285 size-full\" src=\"https:\/\/gyogyszernelkul.com\/wp-content\/uploads\/2026\/09\/az-izommukodes-fenntartasa-idosebb-korban-testmozgassal-es-a-megfelelo-taplalkozassal.jpg\" alt=\"K\u00f6z\u00e9pkor\u00fa n\u0151 k\u00e9t k\u00e9zi s\u00falyz\u00f3val edz otthon.\" width=\"600\" height=\"400\" \/><\/p>\n<p>Ahogy id\u0151s\u00f6d\u00fcnk, \u00fagy egyre kevesebb izomzattal rendelkez\u00fcnk. Az izmok hely\u00e9t a zs\u00edrsejtek veszik \u00e1t. Term\u00e9szetesen ez ellen sokat lehet tenni, m\u00e9gpedig rendszeres mozg\u00e1ssal. Az izmainkra nagy sz\u00fcks\u00e9g\u00fcnk van, hiszen t\u00f6bbek k\u00f6z\u00f6tt a stabil mozg\u00e1st, az \u00e1ll\u00f3k\u00e9pess\u00e9get \u00e9s a rugalmass\u00e1got biztos\u00edtj\u00e1k. Azonban id\u0151sebb korban nemcsak hogy gyorsabban is vesz\u00edt\u00fcnk az izomzatb\u00f3l, de nehezebben is tudjuk meg\u0151rizni azt. De egy\u00e1ltal\u00e1n nem lehetetlen izmosnak maradni, ehhez azonban rendszeres mozg\u00e1sra van sz\u00fcks\u00e9g. Mutatjuk is, hogy mi\u00e9rt van olyan nagy sz\u00fcks\u00e9g az izmaink meg\u0151rz\u00e9s\u00e9re a kor el\u0151rehaladt\u00e1val.<\/p><div id=\"friss-3220135061\" 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 rendszeres testmozg\u00e1ssal kapcsolatban bebizonyosodott, hogy sz\u00e1mos betegs\u00e9g ellen ny\u00fajt hathat\u00f3s v\u00e9delmet. A testmozg\u00e1s jelent\u0151sen jav\u00edtja az \u00e9letmin\u0151s\u00e9get, \u00e9s biztos\u00edtani tudja a degenerat\u00edv betegs\u00e9gek elleni v\u00e9delmet, ezzel pedig cs\u00f6kkenti a hal\u00e1loz\u00e1si kock\u00e1zatokat is.<\/p>\n<p>50 \u00e9ves kort k\u00f6vet\u0151en az izomt\u00f6meg \u00e9vente \u2013 k\u00fcl\u00f6n\u00f6sen a l\u00e1bakban \u2013 1-2%-kal cs\u00f6kken. Az \u00e9letkorral \u00f6sszef\u00fcgg\u0151 izomveszt\u00e9st szarkop\u00e9ni\u00e1nak is nevezik. Ez azonban cs\u00f6kkenthet\u0151 \u00e9s meg is el\u0151zhet\u0151, nemcsak a fentebb eml\u00edtett rendszeres mozg\u00e1ssal, hanem a megfelel\u0151 \u00e9telek fogyaszt\u00e1s\u00e1val is. A k\u00f6vetkez\u0151kben olyan t\u00e1pl\u00e1l\u00e9kok ker\u00fclnek felsorol\u00e1sra, amelyek jav\u00edtj\u00e1k az izomt\u00f6meget, illetve le\u00edrjuk, hogy az ellen\u00e1ll\u00e1si edz\u00e9s hogyan hat a csontok \u00e9s az izmok eg\u00e9szs\u00e9g\u00e9re.<\/p>\n<p>Az elfogyasztott t\u00e1pl\u00e1l\u00e9kok jelent\u0151s hat\u00e1ssal vannak a szervezet azon k\u00e9pess\u00e9g\u00e9re, hogy fenntartsa vagy fel\u00e9p\u00edtse az izmokat. A rendszeres feh\u00e9rjefogyaszt\u00e1s nagy szerepet j\u00e1tszik az izomt\u00f6meg fel\u00e9p\u00edt\u00e9s\u00e9ben \u00e9s fenntart\u00e1s\u00e1ban. M\u00edg a feh\u00e9rje kulcsfontoss\u00e1g\u00fa \u00f6sszetev\u0151je az izom fenntart\u00e1s\u00e1nak, a szak\u00e9rt\u0151k szerint nemcsak a feh\u00e9rjebevitel, hanem a kal\u00f3riafogyaszt\u00e1s is kulcsszerepet j\u00e1tszik az izom\u00e9p\u00edt\u00e9sben. Az \u00f6sszetett sz\u00e9nhidr\u00e1tok, a sov\u00e1ny feh\u00e9rj\u00e9k \u00e9s az eg\u00e9szs\u00e9ges zs\u00edrok napi \u00e9trendbe val\u00f3 bevitele megadja azokat a t\u00e1panyagokat, amelyek seg\u00edtik az izmok fel\u00e9p\u00edt\u00e9s\u00e9t \u00e9s fenntart\u00e1s\u00e1t.<\/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>L\u00e9teznek izom\u00e9p\u00edt\u0151 t\u00e1pl\u00e1l\u00e9kok, most ezek k\u00f6z\u00fcl mutatunk be n\u00e9h\u00e1nyat. Az avok\u00e1d\u00f3 kiv\u00e1l\u00f3 forr\u00e1sa az egyszeresen \u00e9s a t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen eg\u00e9szs\u00e9ges zs\u00edroknak. Amellett, hogy seg\u00edt cs\u00f6kkenteni az LDL-koleszterin-szintet, n\u00f6veli a HDL-koleszterin-szintet. Az avok\u00e1d\u00f3 emellett kiv\u00e1l\u00f3 magn\u00e9zium- \u00e9s k\u00e1liumforr\u00e1s. Ezek olyan \u00e1sv\u00e1nyi anyagok, amelyek t\u00e1mogatj\u00e1k az izmok helyre\u00e1ll\u00edt\u00e1s\u00e1t. Fol\u00e1tot is biztos\u00edt, amely pozit\u00edv hat\u00e1ssal van az izmok fejl\u0151d\u00e9s\u00e9re.<\/p>\n<p>A bab gazdag forr\u00e1sa a rostoknak, a vitaminoknak, az \u00e1sv\u00e1nyi anyagoknak \u00e9s a feh\u00e9rj\u00e9knek, ellenben alacsony zs\u00edrtartalm\u00fa. Kiv\u00e1l\u00f3 leucinforr\u00e1snak sz\u00e1m\u00edt. Ez az izmok \u00e1ltal haszn\u00e1lt 3 aminosav egyike, amely energi\u00e1t biztos\u00edt edz\u00e9s k\u00f6zben, illetve jav\u00edtja az izomn\u00f6veked\u00e9st.<\/p>\n<p>Az edz\u00e9s ut\u00e1n a toj\u00e1st is be\u00e9p\u00edthetj\u00fck az \u00e9trend\u00fcnkbe. A kutat\u00f3k \u00fagy v\u00e9lik, hogy akik az ellen\u00e1ll\u00e1si edz\u00e9s ut\u00e1n toj\u00e1s fogyasztottak, nagyfok\u00fa feh\u00e9rjeszint\u00e9zist tapasztaltak, ami pedig serkenti az izmok n\u00f6veked\u00e9s\u00e9t.<\/p>\n<p>A zs\u00edros halak omega-3 zs\u00edrsavakban b\u0151velkednek. Ezek olyan t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrok, amelyek cs\u00f6kkentik az izomveszt\u00e9s m\u00e9rt\u00e9k\u00e9t, n\u00f6velik az izomt\u00f6meget, \u00e9s jav\u00edtj\u00e1k az izmok eg\u00e9szs\u00e9g\u00e9t \u00e9s m\u0171k\u00f6d\u00e9s\u00e9t.<\/p>\n<p>A nat\u00far joghurt tele van feh\u00e9rj\u00e9vel \u00e9s b\u00e9leg\u00e9szs\u00e9ges probiotikumokkal. Nagyon j\u00f3 v\u00e1laszt\u00e1s azok sz\u00e1m\u00e1ra, akik izomzatot szeretn\u00e9nek fenntartani \u00e9s \u00e9p\u00edteni, illetve a nat\u00far joghurt a testzs\u00edrt is cs\u00f6kkenti. Azok, akik rendszeresen fogyasztanak nat\u00fart joghurtot edz\u00e9st k\u00f6vet\u0151en, sokkal t\u00f6bb izomer\u0151t tapasztaltak, illetve az izomn\u00f6veked\u00e9s is jellemz\u0151 volt ezekre a szem\u00e9lyekre.<\/p><div id=\"friss-369444386\" 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-4242729630\" 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-3509925721\" class=\"friss-after-content_2 friss-entity-placement\" style=\"clear: both;\"><div class=\"wprss_ajax\" data-id=\"rss9bcd6b176c\"><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-1490924776\" class=\"friss-after-content_3 friss-entity-placement\">https:\/\/www.youtube.com\/watch?v=Pdnw4KiUWp0<\/div>","protected":false},"excerpt":{"rendered":"<p>Ahogy id\u0151s\u00f6d\u00fcnk, \u00fagy egyre kevesebb izomzattal rendelkez\u00fcnk. Az izmok hely\u00e9t a zs\u00edrsejtek veszik \u00e1t. Term\u00e9szetesen ez ellen sokat lehet tenni, m\u00e9gpedig rendszeres mozg\u00e1ssal. Az izmainkra nagy sz\u00fcks\u00e9g\u00fcnk van, hiszen t\u00f6bbek k\u00f6z\u00f6tt a stabil mozg\u00e1st, az \u00e1ll\u00f3k\u00e9pess\u00e9get \u00e9s a rugalmass\u00e1got biztos\u00edtj\u00e1k. Azonban id\u0151sebb korban nemcsak hogy gyorsabban is vesz\u00edt\u00fcnk az izomzatb\u00f3l, de nehezebben is tudjuk meg\u0151rizni [&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-172273","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\/172273","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=172273"}],"version-history":[{"count":0,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/posts\/172273\/revisions"}],"wp:attachment":[{"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/media?parent=172273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/categories?post=172273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/friss-hirek.hu\/index.php\/wp-json\/wp\/v2\/tags?post=172273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}