{"id":7472,"date":"2025-01-15T11:12:32","date_gmt":"2025-01-15T11:12:32","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-sardelas\/"},"modified":"2026-01-21T11:15:00","modified_gmt":"2026-01-21T11:15:00","slug":"diatrofiki-axia-sardelas","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/diatrofiki-axia-sardelas\/","title":{"rendered":"N\u00e4hrwert von Sardinen"},"content":{"rendered":"\n

Sardinen sind eine der am h\u00e4ufigsten anzutreffenden Fischarten in der griechischen mediterranen Ern\u00e4hrung<\/strong>.<\/p>\n\n\n\n

Sardinen geh\u00f6ren zu den Fettfischen<\/strong>, die, wie der Name sagt, einen h\u00f6heren Anteil an \u201eguten\u201c Fetten<\/strong>, vor allem mehrfach unges\u00e4ttigten Omega-3-Fetts\u00e4uren<\/strong>, enthalten. Andere Fische in dieser Kategorie sind der Lachs, der Wolfsbarsch, die Sardelle und die Makrele<\/strong>.<\/p>\n\n\n\n

In Griechenland werden Sardinen \u00fcblicherweise mit Oregano oder Tomaten auf dem Grill oder im Backofen zubereitet oder roh mit Zitronensaft und Salz mariniert.<\/p>\n\n\n\n

N\u00e4hrwert: Sardine<\/strong><\/strong><\/td>je Portion: <\/strong><\/strong> 100 g<\/strong>[1]<\/strong><\/a><\/sup><\/td>RDA je Portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Kalorien (kcal)<\/strong><\/strong><\/td>208,0<\/td>10,4 %<\/td><\/tr>
Fett (g)<\/strong><\/strong><\/td>11,4<\/td>14,6 %<\/td><\/tr>
Ges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><\/strong><\/td>1,5<\/td>7,5 %<\/td><\/tr>
Einfach unges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><\/strong><\/td>3,9<\/td>–<\/td><\/tr>
Mehrfach unges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><\/strong><\/td>5,2<\/td>–<\/td><\/tr>
 davon \u03c9-3 (g)<\/strong><\/strong><\/td>1,0<\/td>–<\/td><\/tr>
Kohlenhydrate (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Ballaststoffe (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Zucker (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Eiwei\u00df <\/strong><\/strong><\/td>24,6<\/td>49,2 %<\/td><\/tr>
Cholesterin (mg)<\/strong><\/strong><\/td>142,0<\/td>47,3 %<\/td><\/tr>
Salz (g)<\/strong><\/strong><\/td>0,1<\/td>0,0 %<\/td><\/tr>
1<\/sup> Die Werte basieren auf der Ern\u00e4hrungsdatenbank des US-Landwirtschaftsministeriums (US Department of Agriculture, USDA).1<\/sup><\/sup> 2<\/sup> Der Anteil an der empfohlenen Tagesdosis (% RDA) gibt an, zu wie viel der jeweilige N\u00e4hrstoff aus einer Portion des entsprechenden Nahrungsmittels zu der empfohlenen Tagesdosis beitr\u00e4gt. Die Berechnung basiert auf t\u00e4glichen Referenzwerten (Daily Values) der US Food and Drug Administration (FDA), auf der Grundlage von 2000 kcal pro Tag f\u00fcr einen durchschnittlichen, gesunden Erwachsenen. Je nach individuellem Energiebedarf kann der RDI-Prozentsatz niedriger oder h\u00f6her ausfallen.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Sardinen sind ein Lebensmittel mit hohem N\u00e4hrwert, da sie wichtige N\u00e4hrstoffe enthalten, die f\u00fcr eine gute Gesundheit unerl\u00e4sslich sind.<\/p>\n\n\n\n

Genauer gesagt sind Sardinen eine reichhaltige Quelle f\u00fcr \u201ehochwertiges\u201c Eiwei\u00df<\/strong>, das mit dem von Fleisch vergleichbar ist.<\/p>\n\n\n\n

Zudem sind Sardinen als Fettfisch eine ausgezeichnete Quelle \u201eguter\u201c Omega-3-Fetts\u00e4uren<\/strong>.<\/p>\n\n\n\n

Genauer gesagt finden sich in Sardinen Eicosapentaens\u00e4ure (EPA) und Docosahexaens\u00e4ure (DHA), und zwar 1 g EPA+DHA je 100 g Sardinen.<\/p>\n\n\n\n

Dar\u00fcber hinaus sind Sardinen, sofern sie mit den Gr\u00e4ten verzehrt werden, eine ausgezeichnete Quelle f\u00fcr Kalzium<\/strong>, Phosphor<\/strong> und Vitamin D<\/strong>.<\/p>\n\n\n\n

Und das ist nicht alles! Sardinen bieten zudem B-Vitamine<\/strong> (wie Niacin und Vitamin B12) und Spurenelemente<\/strong>, wie Eisen und Selen.<\/p>\n\n\n\n

Der regelm\u00e4\u00dfige Verzehr von Fisch, beispielsweise Sardinen, bringt bedeutende gesundheitliche Vorteile mit sich.<\/p>\n\n\n\n

Aufgrund seines hohen Gehalts an Omega-3-Fetts\u00e4uren hat der Verzehr von Fisch (vor allem Fettfisch) eine kardioprotektive Wirkung<\/strong>. Es wird davon ausgegangen, dass \u03c9-3, EP\u0391 und DHA eine entscheidende Rolle bei der Verringerung des Risikos f\u00fcr Herz-Kreislauf-Erkrankungen spielt.[2]<\/a> <\/sup>Diese \u201eguten\u201c Fetts\u00e4uren kommen in den Phospholipiden der Zellmembranen vor und sie scheinen auch entz\u00fcndungshemmende, antithrombotische und hypotriglycerid\u00e4mische Wirkungen aufzuweisen<\/strong>.<\/p>\n\n\n\n

Ferner haben mehrere Studien die potenziellen Vorteile des Fischkonsums f\u00fcr die Gesundheit des Gehirns hervorgehoben<\/strong>. Die Forscher gehen davon aus, dass DHA und EPA, vor allem aber DHA, f\u00fcr eine gute kognitive Funktion<\/strong> unerl\u00e4sslich sind. Verschiedene Beobachtungsstudien legen nahe, dass eine Ern\u00e4hrung, die reich an Omega-3-Fetts\u00e4uren ist, mit einem geringeren Risiko f\u00fcr kognitiven Abbau, Demenz und Alzheimer<\/strong> einhergeht.[3]<\/a><\/p>\n\n\n\n

Zusammenfassend l\u00e4sst sich sagen, dass Sardinen ein wertvoller N\u00e4hrstoffbestandteil der griechischen Ern\u00e4hrung sind und dass sie zahlreiche Vorteile f\u00fcr den menschlichen K\u00f6rper bieten.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a> USDA. Food search. Fish, sardine, Atlantic, canned in oil, drained solids with bone. Verf\u00fcgbar unter: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients<\/a>. (Einsicht im Oktober 2024).<\/p>\n\n\n\n

[2]<\/a> Hu Y, Hu F, Manson J. Marine omega\u20103 supplementation and cardiovascular disease: An updated meta\u2010analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc. 2019 8(19):e013543. doi: 10.1161\/JAHA.119.013543.<\/p>\n\n\n\n

[3]<\/a>Wei B, Li L, Dong C, Tan C, Xu W. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary Intake, and blood markers. Am J Clin Nutr. 2023 117(6):1096-1109. doi: 10.1016\/j.ajcnut.2023.04.001.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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