{"id":11159,"date":"2024-12-20T11:41:45","date_gmt":"2024-12-20T11:41:45","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11159"},"modified":"2025-09-25T08:55:26","modified_gmt":"2025-09-25T08:55:26","slug":"getreide-in-der-mediterranen-ernaehrung","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/getreide-in-der-mediterranen-ernaehrung\/","title":{"rendered":"Getreide in der mediterranen Ern\u00e4hrung"},"content":{"rendered":"\n

Getreide und Getreideprodukte machen einen wesentlichen Bestandteil der mediterranen Ern\u00e4hrung in Griechenland aus<\/strong>. Getreide, und insbesondere unverarbeitetes oder nur geringf\u00fcgig verarbeitetes Getreide, steht an der Basis der mediterranen Ern\u00e4hrungspyramide<\/strong> und nimmt so eine zentrale Position in diesem Ern\u00e4hrungsparadigma ein.<\/p>\n\n\n\n

In der griechischen K\u00fcche finden sich viele verschiedene Getreidearten<\/strong>, wie Weizen, Gerste, Reis, Mais usw. So geh\u00f6rt Weizenbrot zum Beispiel zu fast allen Mahlzeiten in der griechischen Familie dazu, was die Bedeutung von Getreide in unserer Ern\u00e4hrung weiter unterstreicht. Auch Pasteten, wie Tiropita oder Spanakopita sind beliebte griechische Gerichte bei denen Getreidemehl eine wesentliche Zutat ist.<\/p>\n\n\n\n

Getreide besteht im Grunde aus Kohlenhydraten<\/strong>, haupts\u00e4chlich in Form von St\u00e4rke.<\/p>\n\n\n\n

In Vollkorn und in Vollkornprodukten, wie etwa in Naturreis, in Vollkornbrot usw., finden sich betr\u00e4chtliche Mengen an Ballaststoffen<\/strong>. Aus diesem Grund gelten Vollkornprodukte gegen\u00fcber wei\u00dfem Getreide als ern\u00e4hrungsphysiologisch \u00fcberlegen, da sie zus\u00e4tzliche Ballaststoffe und N\u00e4hrstoffe liefern, also Stoffe mit erheblichem Nutzen f\u00fcr unsere Gesundheit.<\/p>\n\n\n\n

Ferner enth\u00e4lt Getreide geringe Mengen pflanzlicher Eiwei\u00dfe, die allgemein als \u201eminderwertige\u201c Eiwei\u00dfe gelten<\/strong>. Das bedeutet, dass dieses Eiwei\u00df nicht alle essenziellen Aminos\u00e4uren enth\u00e4lt. Genauer handelt es sich bei Lysin um die limitierende Aminos\u00e4ure im Getreide, also die Aminos\u00e4ure, die nicht in ausreichender Menge vorliegt.<\/p>\n\n\n\n

In Bezug auf Mikron\u00e4hrstoffe ist Getreide eine gute Quelle f\u00fcr B-Vitamine<\/strong>, wie etwa Thiamin, Riboflavin, Niacin und Fols\u00e4ure sowie f\u00fcr Spurenelemente<\/strong> wie Selen, Kupfer und Mangan.<\/p>\n\n\n\n

Vollkorngetreide ist offenbar ein wirksamer Verb\u00fcndeter f\u00fcr unsere Gesundheit<\/strong>, da der regelm\u00e4\u00dfige Verzehr mit positiven Auswirkungen auf unseren K\u00f6rper in Verbindung gebracht wird. Dies ist auf sein N\u00e4hrwertprofil zur\u00fcckzuf\u00fchren.[1]<\/a>,<\/sup>[2]<\/a><\/sup><\/p>\n\n\n\n

Zahlreiche Studien haben gezeigt, dass Vollkorn mit einem verringerten Risiko f\u00fcr chronische Erkrankungen<\/strong> wie Herz-Kreislauf-Erkrankungen, Typ-2-Diabetes und bestimmte Krebsarten einhergeht.<\/p>\n\n\n\n

Dar\u00fcber hinaus kann der Verzehr von Vollkornprodukten zu einer guten Darmfunktion<\/strong> sowie zur Vorbeugung und Linderung von Verstopfung<\/strong> beitragen.<\/p>\n\n\n\n

Zudem k\u00f6nnen Vollkornprodukte zur Regulierung des Blutzuckerspiegel beitragen<\/strong>. Vollkorn hat einen niedrigeren glyk\u00e4mischen Index als wei\u00dfes Getreide, das st\u00e4rker verarbeitet worden ist. Dies f\u00fchrt im Alltag dazu, dass der Blutzuckerspiegel gleichm\u00e4\u00dfiger ansteigt. Dies ist besonders wichtig f\u00fcr Menschen mit Diabetes oder f\u00fcr diejenigen, die dem Ausbruch der Zuckerkrankheit vorbeugen m\u00f6chten.<\/p>\n\n\n\n

Insgesamt kann man sagen, dass minimal verarbeitetes Getreide, insbesondere Vollkorn, ein wertvoller Bestandteil der Ern\u00e4hrung ist und zahlreiche Vorteile f\u00fcr unsere Gesundheit bietet.<\/p>\n\n\n\n

LITERATUR<\/strong><\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016 353: i2716 doi:10.1136\/bmj.i2716.<\/p>\n\n\n\n

[2]<\/a>Miller V, Micha R, Choi E, Karageorgou D, Webb P, Mozaffarian D. Evaluation of the quality of evidence of the association of foods and nutrients with cardiovascular disease and diabetes. A systematic review. JAMA Netw Open. 2022 5(2):e2146705.<\/p>\n","protected":false},"excerpt":{"rendered":"

Getreide und Getreideprodukte machen einen wesentlichen Bestandteil der mediterranen Ern\u00e4hrung in Griechenland aus. 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