{"id":11720,"date":"2025-01-15T10:07:39","date_gmt":"2025-01-15T10:07:39","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11720"},"modified":"2026-01-21T11:57:52","modified_gmt":"2026-01-21T11:57:52","slug":"kananmunien-ravintoarvo","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fi\/kananmunien-ravintoarvo\/","title":{"rendered":"Kananmunien ravintoarvo"},"content":{"rendered":"\n<p>Kananmunat ovat erottamaton osa kreikkalaista V\u00e4limeren ruokavaliota. Kananmunia kutsutaan usein<strong> superruoaksi, <\/strong>koska ne sis\u00e4lt\u00e4v\u00e4t <strong>terveytemme kannalta elint\u00e4rkeit\u00e4 ravintoaineita<\/strong>.<\/p>\n\n\n\n<p>Munia k\u00e4ytet\u00e4\u00e4n monissa perinteisiss\u00e4 kreikkalaisissa resepteiss\u00e4, kuten kayianas-munakkaassa, perinteisiss\u00e4 filotaikinapiiraissa ja avgolemono-keitoissa.<\/p>\n\n\n\n<p>Ulkokanojen munia on saatavilla my\u00f6s Kreikan markkinoilla, ja niit\u00e4 <strong>pidet\u00e4\u00e4n laadultaan parempina siipikarjan kasvatusolosuhteiden vuoksi<\/strong>.<\/p>\n\n\n\n<p>Kananmunat ovat <strong>erinomainen proteiinin l\u00e4hde, <\/strong>ja ne sis\u00e4lt\u00e4v\u00e4t monia ravintoaineita.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Kananmunien ravintoarvo<\/strong><strong><\/strong><\/td><td><strong>Annosta kohti:<br>1 keskikokoinen muna (44 g)<\/strong><sup>1<\/sup><sup><\/sup><\/td><td colspan=\"2\"><strong>P\u00e4ivitt\u00e4inen saantisuositus annosta kohti<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kcal<\/strong><strong><\/strong><\/td><td colspan=\"2\">68,2<\/td><td>3,4&nbsp;%<\/td><\/tr><tr><td><strong>Rasva (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">4,7<\/td><td>6,0&nbsp;%<\/td><\/tr><tr><td><strong>Tyydyttyneet rasvat (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">1,4<\/td><td>7,2&nbsp;%<\/td><\/tr><tr><td><strong>Hiilihydraatit (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,5<\/td><td>0,2&nbsp;%<\/td><\/tr><tr><td><strong>Kuitu (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td><strong>Sokeri (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,5<\/td><td>0,5&nbsp;%<\/td><\/tr><tr><td><strong>Proteiini (g) <\/strong><strong><\/strong><\/td><td colspan=\"2\">5,5<\/td><td>11,1&nbsp;%<\/td><\/tr><tr><td><strong>Kolesteroli (mg)<\/strong><strong><\/strong><\/td><td colspan=\"2\">164,1<\/td><td>54,7&nbsp;%<\/td><\/tr><tr><td><strong>Suola (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,1<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td colspan=\"4\"><sup>1<\/sup> Arvot perustuvat Yhdysvaltain maatalousministeri\u00f6n (USDA) ravintoainetietokantaan.<sup><\/sup> <sup>2<\/sup> P\u00e4ivitt\u00e4inen saantisuositus (RDI-%) osoittaa, kuinka suuri osa kunkin ravinteen suositellusta p\u00e4ivitt\u00e4isest\u00e4 saannista sis\u00e4ltyy yksitt\u00e4iseen annokseen. Laskelmat perustuvat Yhdysvaltain elintarvike- ja l\u00e4\u00e4keviraston (FDA) p\u00e4ivitt\u00e4isiin arvoihin, jotka perustuvat keskim\u00e4\u00e4r\u00e4isen terveen aikuisen 2&nbsp;000 kilokalorin ravinnontarpeeseen p\u00e4iv\u00e4ss\u00e4. Yksil\u00f6n energiantarpeesta riippuen RDI-prosentti voi olla pienempi tai suurempi.<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Kananmunat sis\u00e4lt\u00e4v\u00e4t korkealaatuisia proteiineja<\/strong>, joissa on kaikkia v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4 aminohappoja, joita elimist\u00f6 ei pysty muodostamaan itse ja joita on saatava ravinnosta.<\/p>\n\n\n\n<p>Munista <strong>saa hyvin<\/strong> my\u00f6s<strong> rasvaliukoisia vitamiineja<\/strong>, kuten A- ja <strong>B<\/strong>&#8211;<strong>vitamiineja<\/strong>, joita ovat esimerkiksi riboflaviini ja B12.<\/p>\n\n\n\n<p>Samalla <strong>munat sis\u00e4lt\u00e4v\u00e4t my\u00f6s merkitt\u00e4vi\u00e4 m\u00e4\u00e4ri\u00e4<\/strong> <strong>koliinia ja antioksidantteja<\/strong>, kuten luteiinia ja zeaksantiinia.<\/p>\n\n\n\n<p>Vaikka munat ovat ravintopitoisia, niiden korkeaan kolesterolipitoisuuteen on kiinnitetty huomiota vuosien ajan. Suuressa (keltuaisineen) keitetyss\u00e4 kananmunassa <strong>on yli 50&nbsp;% kolesterolin suositellusta p\u00e4ivitt\u00e4isest\u00e4 saannista<\/strong>.<\/p>\n\n\n\n<p>Tuoreemmat tutkimukset ovat kuitenkin osoittaneet, ett\u00e4 kananmunien sy\u00f6miseen <strong>ei liity suurentunutta syd\u00e4n- ja verisuonitautien riski\u00e4<\/strong>, kun niit\u00e4 k\u00e4ytet\u00e4\u00e4n osana terveellist\u00e4 ja monipuolista ruokavaliota.<a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><\/p>\n\n\n\n<p>Munista saa hyvin muun muassa koliinia, jota tarvitaan aivojen hyv\u00e4\u00e4n toimintaan. Riitt\u00e4v\u00e4 koliinin saanti raskauden aikana voi<strong> edist\u00e4\u00e4 siki\u00f6n hermoston asianmukaista kehittymist\u00e4<\/strong>.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Kananmunissa on my\u00f6s runsaasti antioksidantteja, kuten luteiinia ja zeaksantiinia, jotka <strong>auttavat v\u00e4hent\u00e4m\u00e4\u00e4n silm\u00e4npohjan rappeumaa<\/strong>, joka on yksi vanhempien ihmisten n\u00e4k\u00f6kyvyn heikkenemisen yleisimmist\u00e4 syist\u00e4.<\/p>\n\n\n\n<p>Asiantuntijat suosittelevat, ett\u00e4 terveet aikuiset s\u00f6isiv\u00e4t enint\u00e4\u00e4n <strong>7 munankeltuaista viikossa<\/strong>. My\u00f6s <strong>V\u00e4limeren ruokapyramidissa<\/strong> suositellaan k\u00e4ytt\u00e4m\u00e4\u00e4n kananmunia kohtuudella, eli <strong>2\u20134 kokonaista kananmunaa viikossa<\/strong>.<\/p>\n\n\n\n<p>Kaiken kaikkiaan kananmunat ovat eritt\u00e4in ravitsevia ja auttavat meit\u00e4 t\u00e4ytt\u00e4m\u00e4\u00e4n elint\u00e4rkeiden ravintoaineiden p\u00e4ivitt\u00e4isen tarpeen.<strong><\/strong><\/p>\n\n\n\n<p><strong>L\u00c4HDELUETTELO<\/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> Krittanawong C, Narasimhan B, Wang Z, Virk H, Farrell A, Zhang H, Tang W. Association between egg consumption and risk of cardiovascular outcomes: A systematic review and meta-analysis. Am J Med. 2021 134(1):76-83.e2. doi: 10.1016\/j.amjmed.2020.05.046.<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Korsmo H, Jiang X, Caudill M. Choline: Exploring the growing science on its benefits for moms and babies. Nutrients. 2019 11(8):1823. doi: 10.3390\/nu11081823.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kananmunat ovat erottamaton osa kreikkalaista V\u00e4limeren ruokavaliota. Kananmunia kutsutaan usein superruoaksi, koska ne sis\u00e4lt\u00e4v\u00e4t terveytemme kannalta elint\u00e4rkeit\u00e4 ravintoaineita. Munia k\u00e4ytet\u00e4\u00e4n&#8230;<\/p>\n","protected":false},"author":7,"featured_media":6021,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5234,5228],"tags":[1653,4238,3782,1649],"class_list":["post-11720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fi","category-protes-yles","tag-ellada-fi","tag-galaktokomika-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>Kananmunien ravintoarvo - 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\/kananmunien-ravintoarvo\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kananmunien ravintoarvo - K\u00e4\u00e4nteinen maatalous\" \/>\n<meta property=\"og:description\" content=\"Kananmunat ovat erottamaton osa kreikkalaista V\u00e4limeren ruokavaliota. 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