{"id":11248,"date":"2024-12-20T14:34:06","date_gmt":"2024-12-20T14:34:06","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11248"},"modified":"2026-01-14T12:44:10","modified_gmt":"2026-01-14T12:44:10","slug":"liha-siipikarja-ja-kananmunat-valimeren-ruokavaliossa-2","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fi\/liha-siipikarja-ja-kananmunat-valimeren-ruokavaliossa-2\/","title":{"rendered":"Liha, siipikarja ja kananmunat V\u00e4limeren ruokavaliossa"},"content":{"rendered":"\n<p>Perinteinen kreikkalainen V\u00e4limeren ruokavalio on yksi maailman terveellisimmist\u00e4 ja monipuolisimmista ruokavalioista. <strong>Lihalla on rajallinen rooli<\/strong> t\u00e4ss\u00e4 ruokavaliossa, kun taas <strong>siipikarjaa ja kananmunia<\/strong> <strong>k\u00e4ytet\u00e4\u00e4n useammin,<\/strong> <strong>vaikkakin<\/strong> <strong>aina kohtuudella<\/strong>. N\u00e4m\u00e4 elintarvikkeet voivat olla osa kokonaisvaltaista terveellist\u00e4 ja monipuolista ruokavaliota, kuten V\u00e4limeren ruokavaliota.<\/p>\n\n\n\n<p>Punainen liha, siipikarja ja kananmunat ovat <strong>erinomaisia biologisesti laadukkaiden proteiinien l\u00e4hteit\u00e4, <\/strong>ja n\u00e4m\u00e4 proteiinit ovat v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4 lihasten ja kudosten kasvulle ja yll\u00e4pidolle. N\u00e4m\u00e4 proteiinit sis\u00e4lt\u00e4v\u00e4t kaikkia olennaisia aminohappoja, joita elimist\u00f6 ei pysty valmistamaan synteettisesti ja joita on saatava ruokavalion kautta.<\/p>\n\n\n\n<p><strong>Punaisessa lihassa<\/strong> (nauta, sika jne.) <strong>on runsaasti<\/strong> ravintoaineita, kuten B12-vitamiinia, seleeni\u00e4, sinkki\u00e4, kreatiinia ja <strong>rautaa. <\/strong>Hemirauta imeytyy helposti elimist\u00f6\u00f6n ja auttaa ehk\u00e4isem\u00e4\u00e4n raudanpuuteanemiaa.<\/p>\n\n\n\n<p><strong>Runsaan punaisen lihan ja erityisesti lihajalosteiden (leikkeleet jne.) k\u00e4ytt\u00f6\u00f6n liittyy kuitenkin suurentunut kroonisten sairauksien, kuten syd\u00e4nsairauksien ja tietyntyyppisten sy\u00f6pien, riski.<\/strong><a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><strong> <\/strong><a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a> Siksi punaista lihaa k\u00e4ytet\u00e4\u00e4n V\u00e4limeren ruokavaliossa harvemmin ja pienin\u00e4 m\u00e4\u00e4rin\u00e4, ja lihajalosteita v\u00e4ltet\u00e4\u00e4n.<\/p>\n\n\n\n<p><strong>Siipikarja<\/strong> (jota kutsutaan my\u00f6s vaaleaksi lihaksi, esim. kana ja kalkkuna) on terveellisempi vaihtoehto<strong> kuin punainen liha<\/strong>, koska se <strong>sis\u00e4lt\u00e4\u00e4 v\u00e4hemm\u00e4n tyydyttynytt\u00e4 rasvaa<\/strong>. Se sis\u00e4lt\u00e4\u00e4 my\u00f6s runsaasti B-vitamiineja, jotka ovat t\u00e4rkeit\u00e4 hermoston toiminnan ja energiantuotannon kannalta.<\/p>\n\n\n\n<p>Vaikka <strong>tuoreen (prosessoimattoman) vaalean lihan k\u00e4yt\u00f6ll\u00e4 n\u00e4ytt\u00e4\u00e4 olevan suhteellisen neutraali vaikutus terveyteen<\/strong>, sit\u00e4 pit\u00e4\u00e4 sy\u00f6d\u00e4 kohtuudella, koska keskitymme selkeit\u00e4 terveyshy\u00f6tyj\u00e4 tuovien elintarvikkeiden p\u00e4ivitt\u00e4iseen k\u00e4ytt\u00f6\u00f6n.<\/p>\n\n\n\n<p><strong>Kananmunat<\/strong> <strong>ovat erinomainen vitamiinien ja kivenn\u00e4isaineiden l\u00e4hde<\/strong> \u2013 niiss\u00e4 on esimerkiksi A-, D- (yksi harvoista luonnollisista l\u00e4hteist\u00e4), E- ja B12-vitamiinia sek\u00e4 koliinia, joka tukee aivojen toimintaa. Ne sis\u00e4lt\u00e4v\u00e4t my\u00f6s antioksidantteja, kuten <strong>luteiinia ja zeaksantiinia, jotka edist\u00e4v\u00e4t silmien terveytt\u00e4<\/strong>. Lis\u00e4ksi kananmunien B12- ja D-vitamiinit parantavat luuston terveytt\u00e4 ja hermoston asianmukaista toimintaa.<\/p>\n\n\n\n<p>Vaikka munia demonisoitiin aiemmin niiden korkean kolesterolipitoisuuden vuoksi, uusimmat tieteelliset tiedot tukevat niiden ottamista osaksi terveellist\u00e4 ruokavaliota.<\/p>\n\n\n\n<p>Yhteenvetona voidaan sanoa, ett\u00e4 perinteisess\u00e4 kreikkalaisessa V\u00e4limeren ruokavaliossa rajoitetaan punaisen lihan ja erityisesti lihajalosteiden k\u00e4ytt\u00f6\u00e4. Toisaalta siipikarjaa ja munia voidaan sy\u00f6d\u00e4 maltillisesti, sill\u00e4 korostamme minimaalisesti prosessoitujen kasvituotteiden, kuten hedelmien ja vihannesten, palkokasvien, t\u00e4ysjyvien ja oliivi\u00f6ljyn, k\u00e4ytt\u00f6\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> 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\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> World Cancer Research Fund\/American Institute for Cancer Research. Diet, nutrition, physical activity and cancer: A global perspective. Continuous Update Project Expert Report 2018. Haettu osoitteesta <a href=\"https:\/\/www.wcrf.org\/dietandcancer\/report\">https:\/\/www.wcrf.org\/dietandcancer\/report<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Perinteinen kreikkalainen V\u00e4limeren ruokavalio on yksi maailman terveellisimmist\u00e4 ja monipuolisimmista ruokavalioista. Lihalla on rajallinen rooli t\u00e4ss\u00e4 ruokavaliossa, kun taas siipikarjaa&#8230;<\/p>\n","protected":false},"author":6,"featured_media":5043,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5234,783],"tags":[1653,4294,3782,1649],"class_list":["post-11248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fi","category-elliniki-mesogeiaki-diatrofi-fi","tag-ellada-fi","tag-kreata-fi","tag-ygeia-fi","tag-mesogeiaki-diatrofi-fi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Liha, siipikarja ja kananmunat 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\/liha-siipikarja-ja-kananmunat-valimeren-ruokavaliossa-2\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Liha, siipikarja ja kananmunat V\u00e4limeren ruokavaliossa - K\u00e4\u00e4nteinen maatalous\" \/>\n<meta property=\"og:description\" content=\"Perinteinen kreikkalainen V\u00e4limeren ruokavalio on yksi maailman terveellisimmist\u00e4 ja monipuolisimmista ruokavalioista. 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