{"id":11586,"date":"2024-12-20T14:38:53","date_gmt":"2024-12-20T14:38:53","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11586"},"modified":"2026-01-14T12:47:56","modified_gmt":"2026-01-14T12:47:56","slug":"nuesse-fette-und-oele-in-der-mediterranen-ernaehrung","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/nuesse-fette-und-oele-in-der-mediterranen-ernaehrung\/","title":{"rendered":"N\u00fcsse, Fette und \u00d6le in der mediterranen Ern\u00e4hrung"},"content":{"rendered":"\n<p><strong>N\u00fcsse, Samen und Oliven\u00f6l sind feste Bestandteile der griechischen mediterranen Ern\u00e4hrung<\/strong> mit einer langen Tradition und einem hohen N\u00e4hrwert. Sie bieten zahlreiche gesundheitliche Vorz\u00fcge und werden in Griechenland in viele kulinarische Kreationen integriert.<\/p>\n\n\n\n<p>In der griechischen mediterranen Ern\u00e4hrung sind N\u00fcsse und Samen, wie etwa Mandeln, Waln\u00fcsse, Pistazien, Sonnenblumenkerne und K\u00fcrbiskerne sehr beliebt. <strong>N\u00fcsse und Samen finden sich an der Basis der mediterranen Ern\u00e4hrungspyramide und ihr t\u00e4glicher Verzehr wird empfohlen. <\/strong><strong><\/strong><\/p>\n\n\n\n<p>Sie sind <strong>ausgezeichnete Quellen f\u00fcr unges\u00e4ttigte Fetts\u00e4uren<\/strong> (\u201egute\u201c Fette), Spurenelemente, Vitamine, Ballaststoffe und sekund\u00e4re Pflanzenstoffe. Lokale Erzeugnisse wie <strong>\u00c4gina-Pistazien<\/strong> <strong>mit gesch\u00fctzter Ursprungsbezeichnung (g.U.)<\/strong> zeichnen sich durch ihren hohen Gehalt an Ballaststoffen, den Vitaminen E und B6 sowie Mineralien wie Magnesium und Kalium aus.<\/p>\n\n\n\n<p><strong>Der h\u00e4ufige Verzehr von N\u00fcssen und Samen tr\u00e4gt zur Verringerung des \u201eschlechten\u201c LDL-Cholesterins bei und f\u00f6rdert die Herzgesundheit.<\/strong><a href=\"#_edn1\" id=\"_ednref1\"><strong>[1]<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p><strong>Oliven\u00f6l ist das wichtigste Fett<\/strong> in der mediterranen Ern\u00e4hrung, <strong>insbesondere in der griechischen K\u00fcche<\/strong>, und sein t\u00e4glicher Verzehr wird empfohlen. Andere Pflanzen\u00f6le, wie etwa Sonnenblumen\u00f6l, werden seltener verwendet, w\u00e4hrend andere Fettquellen, wie etwa Butter und Margarine, nur begrenzt eingesetzt werden.<\/p>\n\n\n\n<p>Aufgrund des hohen N\u00e4hrwerts und der gesundheitlichen Vorteile wird es oft auch als <strong>\u201efl\u00fcssiges Gold\u201c<\/strong> bezeichnet. Oliven\u00f6l und insbesondere natives Oliven\u00f6l extra, wie etwa <strong>das<\/strong> <strong>hervorragende native Oliven\u00f6l aus Kalamata und Kreta (g.U.)<\/strong> ist bekannt f\u00fcr seinen <strong>hohen Gehalt an einfach unges\u00e4ttigten Fetts\u00e4uren<\/strong> wie \u00d6ls\u00e4ure <strong>sowie an Polyphenolen<\/strong>.<\/p>\n\n\n\n<p>Diese Verbindungen <strong>bieten einen starken antioxidativen Schutz<\/strong>, sie tragen zur Verringerung von Entz\u00fcndungen bei und sie sch\u00fctzen die Zellen vor oxidativem Stress. Oliven\u00f6l enth\u00e4lt zudem <strong>erhebliche Mengen an Vitaminen, wie etwa Vitamin E und Vitamin K<\/strong>, die die Hautgesundheit unterst\u00fctzen und eine entscheidende Rolle bei der Blutgerinnung spielen.<\/p>\n\n\n\n<p>Dar\u00fcber hinaus sind <strong>Oliven, wie die Oliven aus Kalamata (g.U.) und die gr\u00fcnen Oliven aus Chalkidiki (g.U.)<\/strong>, reich an einfach unges\u00e4ttigten Fetts\u00e4uren und an Antioxidantien. Sie werden h\u00e4ufig in Salate und andere Gerichte (wie H\u00fclsenfr\u00fcchte und Gem\u00fcsegerichte geschmort in Oliven\u00f6l) eingearbeitet und bringen f\u00fcr Geschmack und einen erheblichen N\u00e4hrwertvorteil mit. Der Verzehr von Oliven unterst\u00fctzt die Herz-Kreislauf-Gesundheit und steigert das allgemeine Wohlbefinden, was sie zu einem wesentlichen Bestandteil der griechischen Ern\u00e4hrung macht.<\/p>\n\n\n\n<p>Zusammenfassend l\u00e4sst sich sagen, dass der Verzehr von N\u00fcssen, Samen, Oliven und Oliven\u00f6l ein grundlegender Bestandteil der griechischen mediterranen Ern\u00e4hrung ist <strong>und zu einer verbesserten Gesundheit und zu besserem Wohlbefinden beitr\u00e4gt<\/strong>. Durch Einschluss dieser wertvollen Nahrungsmittel in unseren Alltag k\u00f6nnen wir eine schmackhaftere und vor allem auch eine ges\u00fcndere Ern\u00e4hrung sicherstellen.<\/p>\n\n\n\n<p><strong>LITERATUR<\/strong><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><a href=\"#_ednref1\" id=\"_edn1\">[1]<\/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":"<p>N\u00fcsse, Samen und Oliven\u00f6l sind feste Bestandteile der griechischen mediterranen Ern\u00e4hrung mit einer langen Tradition und einem hohen N\u00e4hrwert. Sie&#8230;<\/p>\n","protected":false},"author":7,"featured_media":5055,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5239,813],"tags":[3784,1683,1686,4988],"class_list":["post-11586","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomie","category-elliniki-mesogeiaki-diatrofi-de","tag-ygeia-de","tag-ellada-de","tag-mesogeiaki-diatrofi-de","tag-ksiroi-karpoi-de"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>N\u00fcsse, Fette und \u00d6le in der mediterranen Ern\u00e4hrung - Umgekehrte Landwirtschaft<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portal.greekfarms.gov.gr\/de\/nuesse-fette-und-oele-in-der-mediterranen-ernaehrung\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00fcsse, Fette und \u00d6le in der mediterranen Ern\u00e4hrung - Umgekehrte Landwirtschaft\" \/>\n<meta property=\"og:description\" content=\"N\u00fcsse, Samen und Oliven\u00f6l sind feste Bestandteile der griechischen mediterranen Ern\u00e4hrung mit einer langen Tradition und einem hohen N\u00e4hrwert. 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