{"id":7542,"date":"2025-01-15T10:57:49","date_gmt":"2025-01-15T10:57:49","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-skordou\/"},"modified":"2026-01-21T11:30:18","modified_gmt":"2026-01-21T11:30:18","slug":"diatrofiki-axia-skordou","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/diatrofiki-axia-skordou\/","title":{"rendered":"N\u00e4hrwert von Knoblauch"},"content":{"rendered":"\n<p><a>Knoblauch <strong>ist eine kleine, mehrj\u00e4hrige Pflanze<\/strong>, die in der griechischen mediterranen Ern\u00e4hrung eine wichtige Rolle spielt <\/a>und ein Bestandteil zahlreicher traditioneller griechischer Gerichte ist. Es ist eine ausgezeichnete Wahl, <strong>um Gerichte mit Aroma, Geschmack und viel mehr zu bereichern<\/strong>.<\/p>\n\n\n\n<p>Er wird vielen verschiedenen Lebensmitteln und Gerichten wie Saucen, Suppen, Marinaden, Gem\u00fcsegerichte geschmort in Oliven\u00f6l und Salaten zugegeben, um ihren Geschmack zu verbessern. Zudem ist er eine wichtige Zutat in Skordalia (eine Kombination aus Knoblauch, Kartoffeln oder Brot und Essig), ein bekanntester griechischer Dip mit Knoblauch, der normalerweise zu Kabeljau gereicht wird.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>N\u00e4hrwert von Knoblauch<\/strong><strong><\/strong><\/td><td><strong>je Portion: <\/strong><strong><\/strong> <strong>1 Zehe <\/strong><strong><\/strong> <strong>(3&nbsp;g)<\/strong><sup>1<\/sup><sup><\/sup><\/td><td><strong>RDA je Portion<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kalorien (kcal)<\/strong><strong><\/strong><\/td><td>4,5<\/td><td>0,2&nbsp;%<\/td><\/tr><tr><td><strong>Fett (g)<\/strong><strong><\/strong><\/td><td>0,02<\/td><td>0,02&nbsp;%<\/td><\/tr><tr><td><strong>Ges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><strong><\/strong><\/td><td>0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td><strong>Kohlenhydrate (g)<\/strong><strong><\/strong><\/td><td>1,0<\/td><td>0,4&nbsp;%<\/td><\/tr><tr><td><strong>Ballaststoffe (g)<\/strong><strong><\/strong><\/td><td>0,1<\/td><td>0,2&nbsp;%<\/td><\/tr><tr><td><strong>Zucker (g)<\/strong><strong><\/strong><\/td><td>0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td><strong>Eiwei\u00df <\/strong><strong><\/strong><\/td><td>0,2<\/td><td>0,4&nbsp;%<\/td><\/tr><tr><td><strong>Cholesterin (mg)<\/strong><strong><\/strong><\/td><td>0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td><strong>Salz (g)<\/strong><strong><\/strong><\/td><td>0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td colspan=\"3\"><sup>1<\/sup> Die Werte basieren auf der Ern\u00e4hrungsdatenbank des US-Landwirtschaftsministeriums (US Department of Agriculture, USDA).<a href=\"#_edn1\" id=\"_ednref1\"><strong>[1]<\/strong><\/a><sup><\/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.&nbsp;Je nach individuellem Energiebedarf kann der RDI-Prozentsatz niedriger oder h\u00f6her ausfallen.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Knoblauch <strong>hat nur wenige Kalorien<\/strong> (eine Knoblauchzehe enth\u00e4lt 4,5&nbsp;kcal) und er versorgt den K\u00f6rper mit wichtigen N\u00e4hrstoffen f\u00fcr eine gute Gesundheit.<\/p>\n\n\n\n<p>Knoblauch <strong>enth\u00e4lt zudem kleine Mengen an Vitaminen<\/strong>, wie Vitamin C und Vitamin B6, sowie <strong>Spurenelemente<\/strong> wie Selen, Kupfer und Mangan.<\/p>\n\n\n\n<p><strong>Viele der positiven Auswirkungen des Knoblauchverzehrs werden auf die darin enthaltenen Schwefelverbindungen zur\u00fcckgef\u00fchrt<\/strong>, insbesondere auf Allicin, das auch f\u00fcr den charakteristischen Geruch verantwortlich ist. Allicin ist ein Wirkstoff mit <strong>antibakteriellen, antimykotischen und antioxidativen Eigenschaften<\/strong>.<strong><\/strong><\/p>\n\n\n\n<p>Weitere im Knoblauch enthaltene Wirkstoffe sind Diallyldisulfid, das beim Abbau von Allicin entsteht, sowie S-Allylcystein.<\/p>\n\n\n\n<p>Knoblauch tr\u00e4gt dank seiner N\u00e4hrstoffe und der bioaktiven Inhaltsstoffe in vielerlei Hinsicht zur Gesundheit bei.<\/p>\n\n\n\n<p>Wenngleich nur begrenzte Daten vorliegen, ist es m\u00f6glich, <strong>dass Knoblauch dabei helfen kann, den Bluthochdruck zu senken<\/strong>, ein Hauptrisikofaktor f\u00fcr Herz-Kreislauf-Erkrankungen. Eine Metaanalyse von 17 randomisierten klinischen Studien zeigte, dass die Einnahme von Knoblauchpulver (in einer Dosierung von 600-900&nbsp;mg in den meisten Studien) im Vergleich zu der Kontrollgruppe zu einer <strong>statistisch signifikanten Senkung des systolischen Blutdrucks um 4,4&nbsp;mmHg<\/strong> bei hypertensiven Personen f\u00fchrte.<sup>2<\/sup><\/p>\n\n\n\n<p>Es gibt zudem auch Hinweise darauf, dass Knoblauch <strong>das \u201eschlechte\u201c Cholesterin (LDL-C) und das Gesamtcholesterin senken<\/strong> und so die Herzgesundheit f\u00f6rdern kann. <a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Dar\u00fcber hinaus weist Knoblauch <strong>nat\u00fcrliche antimikrobielle Eigenschaften auf, die bei der Bek\u00e4mpfung von Bakterien, Viren und Pilzen helfen k\u00f6nnen<\/strong>. Eine randomisierte klinische Studie ergab, dass die Einnahme von Knoblauchpr\u00e4paraten das Immunsystem st\u00e4rken und so die Symptome einer Erk\u00e4ltung oder Grippe lindern und die Genesung beschleunigen kann.<a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>Zuguterletzt scheinen bestimmte Wirkstoffe im Knoblauch <strong>eine krebshemmende Wirkung<\/strong> zu haben.<\/p>\n\n\n\n<p>Zusammenfassend kann gesagt werden, dass Knoblauch in der griechischen mediterranen Ern\u00e4hrung stark vertreten ist und vielen traditionellen griechischen Gerichten Aroma, Geschmack und einen hohen N\u00e4hrwert verleiht.<\/p>\n\n\n\n<p><strong>LITERATUR<\/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> USDA. Food Search. Garlic, raw. Verf\u00fcgbar unter: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169230\/nutrients. (Einsicht im Oktober 2024).<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Ried \u039a, Toben \u03a4, Fakler P. Effect of garlic on serum lipids: an updated meta-analysis. Nutr Rev. 2013 71(5):282-99. doi: 10.1111\/nure.12012.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Nantz \u039c, Rowe C, Muller C, Creasy R, Stanilka J, Percival S. Supplementation with aged garlic extract improves both NK and \u03b3\u03b4-T cell function and reduces the severity of cold and flu symptoms: a randomized, double-blind, placebo-controlled nutrition intervention. Clin Nutr. 2012 31(3):337-44. doi: 10.1016\/j.clnu.2011.11.019.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knoblauch ist eine kleine, mehrj\u00e4hrige Pflanze, die in der griechischen mediterranen Ern\u00e4hrung eine wichtige Rolle spielt und ein Bestandteil zahlreicher&#8230;<\/p>\n","protected":false},"author":5,"featured_media":6087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5239,5228],"tags":[3784,1683,4829,1686],"class_list":["post-7542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomie","category-protes-yles","tag-ygeia-de","tag-ellada-de","tag-ospria-de","tag-mesogeiaki-diatrofi-de"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>N\u00e4hrwert von Knoblauch - Umgekehrte 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