{"id":11153,"date":"2024-12-20T11:41:45","date_gmt":"2024-12-20T11:41:45","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11153"},"modified":"2025-09-25T08:58:21","modified_gmt":"2025-09-25T08:58:21","slug":"viljat-valimeren-ruokavaliossa","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fi\/viljat-valimeren-ruokavaliossa\/","title":{"rendered":"Viljat V\u00e4limeren ruokavaliossa"},"content":{"rendered":"\n<p>Viljat ja viljatuotteet <strong>ovat olennainen osa kreikkalaista V\u00e4limeren ruokavaliota<\/strong>. Viljat ja erityisesti <strong>t\u00e4ysjyv\u00e4viljat tai minimaalisesti prosessoidut viljat<\/strong> <strong>muodostavat V\u00e4limeren ruokapyramidin perustan<\/strong>, mik\u00e4 kuvastaa niiden keskeist\u00e4 roolia t\u00e4ss\u00e4 ravitsemusmallissa.<\/p>\n\n\n\n<p>Kreikkalaisessa keitti\u00f6ss\u00e4 <strong>k\u00e4ytet\u00e4\u00e4n useita erilaisia viljoja<\/strong>, kuten vehn\u00e4\u00e4, ohraa, riisi\u00e4 ja maissia. Esimerkiksi vehn\u00e4leip\u00e4\u00e4 tarjoillaan l\u00e4hes kaikilla kreikkalaisilla perheaterioilla, mik\u00e4 kertoo viljojen merkityksest\u00e4 t\u00e4ss\u00e4 ruokavaliossa. My\u00f6s piiraat, kuten juusto- ja pinaattipiiraat, ovat suosittuja kreikkalaisia ruokalajeja, joiden p\u00e4\u00e4ainesosana ovat viljoista tehdyt jauhot.<\/p>\n\n\n\n<p>Viljat <strong>koostuvat p\u00e4\u00e4asiassa hiilihydraateista<\/strong>, erityisesti t\u00e4rkkelyksen muodossa.<\/p>\n\n\n\n<p>T\u00e4ysjyviss\u00e4 ja niist\u00e4 valmistetuissa tuotteissa, kuten tummassa riisiss\u00e4 ja t\u00e4ysjyv\u00e4leiv\u00e4ss\u00e4, <strong>on my\u00f6s runsaasti ravintokuitua<\/strong>. T\u00e4ysjyv\u00e4tuotteita pidet\u00e4\u00e4nkin parempana vaihtoehtona kuin jalostettuja viljoja, koska niist\u00e4 saadaan enemm\u00e4n kuitua ja ravintoaineita, joilla on merkitt\u00e4vi\u00e4 terveyshy\u00f6tyj\u00e4.<\/p>\n\n\n\n<p><strong>Viljat sis\u00e4lt\u00e4v\u00e4t my\u00f6s pieni\u00e4 m\u00e4\u00e4ri\u00e4 <\/strong>kasviproteiineja, joita luonnehditaan \u201dheikkolaatuisemmiksi\u201d proteiineiksi. T\u00e4m\u00e4 tarkoittaa, ett\u00e4 niiden proteiini ei sis\u00e4ll\u00e4 kaikkia v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4 aminohappoja. Erityisesti lysiini on rajoittava aminohappo viljoissa, mik\u00e4 tarkoittaa, ett\u00e4 sit\u00e4 ei ole riitt\u00e4v\u00e4sti.<\/p>\n\n\n\n<p>Hivenravinteiden osalta viljat <strong>ovat hyv\u00e4 B-vitamiinien<\/strong>, kuten tiamiinin riboflaviinin, niasiinin ja foolihapon, ja<strong> hivenaineiden, <\/strong>kuten seleenin, kuparin ja mangaanin, l\u00e4hde.<\/p>\n\n\n\n<p>T\u00e4ysjyv\u00e4t n\u00e4ytt\u00e4v\u00e4t <strong>tukevan terveytt\u00e4mme merkitt\u00e4v\u00e4sti<\/strong>, sill\u00e4 niiden s\u00e4\u00e4nn\u00f6llinen k\u00e4ytt\u00f6 on yhdistetty hy\u00f6dyllisiin vaikutuksiin kehollemme. T\u00e4m\u00e4 johtuu niiden ravintosis\u00e4lt\u00f6profiilista.<a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><sup>,<\/sup><a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><sup><\/sup><\/p>\n\n\n\n<p>Lukuisissa tutkimuksissa on osoitettu, ett\u00e4 t\u00e4ysjyvien k\u00e4ytt\u00f6\u00f6n <strong>liittyy pienempi riski sairastua kroonisiin sairauksiin<\/strong>, kuten syd\u00e4n- ja verisuonitauteihin, tyypin 2 diabetekseen ja tietyntyyppisiin sy\u00f6piin.<\/p>\n\n\n\n<p>Lis\u00e4ksi t\u00e4ysjyvien k\u00e4ytt\u00f6 <strong>voi edist\u00e4\u00e4 suoliston tervett\u00e4 toimintaa ja ehk\u00e4ist\u00e4 ummetusta<\/strong>.<\/p>\n\n\n\n<p>T\u00e4ysjyv\u00e4tuotteet <strong>voivat my\u00f6s auttaa s\u00e4\u00e4telem\u00e4\u00e4n<\/strong> <strong>verensokeritasoja<\/strong>. T\u00e4ysjyvien glykeeminen indeksi on alhaisempi kuin valkoisten, prosessoidumpien viljojen. K\u00e4yt\u00e4nn\u00f6ss\u00e4 t\u00e4ysjyv\u00e4tuotteiden sy\u00f6minen saa verensokerin nousemaan tasaisemmin. T\u00e4m\u00e4 on erityisen t\u00e4rke\u00e4\u00e4 diabetesta sairastaville tai heille, jotka haluavat est\u00e4\u00e4 taudin puhkeamisen.<\/p>\n\n\n\n<p>Yhteenvetona voidaan todeta, ett\u00e4 minimaalisesti prosessoidut viljat ja erityisesti t\u00e4ysjyv\u00e4t ovat ravintoarvoltaan erinomaisia ja tarjoavat lukuisia terveyshy\u00f6tyj\u00e4.<\/p>\n\n\n\n<p><strong>L\u00c4HDELUETTELO<\/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> 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<p><a href=\"#_ednref2\" id=\"_edn2\">[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":"<p>Viljat ja viljatuotteet ovat olennainen osa kreikkalaista V\u00e4limeren ruokavaliota. Viljat ja erityisesti t\u00e4ysjyv\u00e4viljat tai minimaalisesti prosessoidut viljat muodostavat V\u00e4limeren ruokapyramidin&#8230;<\/p>\n","protected":false},"author":6,"featured_media":5012,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5234,783],"tags":[1653,3782,1649,4398],"class_list":["post-11153","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fi","category-elliniki-mesogeiaki-diatrofi-fi","tag-ellada-fi","tag-ygeia-fi","tag-mesogeiaki-diatrofi-fi","tag-dimitriaka-fi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Viljat V\u00e4limeren ruokavaliossa - K\u00e4\u00e4nteinen maatalous<\/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\/fi\/viljat-valimeren-ruokavaliossa\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Viljat V\u00e4limeren ruokavaliossa - K\u00e4\u00e4nteinen maatalous\" \/>\n<meta property=\"og:description\" content=\"Viljat ja viljatuotteet ovat olennainen osa kreikkalaista V\u00e4limeren ruokavaliota. 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