{"id":11740,"date":"2025-01-15T10:33:15","date_gmt":"2025-01-15T10:33:15","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11740"},"modified":"2026-01-21T11:53:54","modified_gmt":"2026-01-21T11:53:54","slug":"saksanpahkinoiden-ravintoarvo","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fi\/saksanpahkinoiden-ravintoarvo\/","title":{"rendered":"Saksanp\u00e4hkin\u00f6iden ravintoarvo"},"content":{"rendered":"\n<p>Saksanp\u00e4hkin\u00e4t ovat <strong>maailman suosituimpia p\u00e4hkin\u00f6it\u00e4, ja niill\u00e4 on erityinen paikka ja monenlaisia k\u00e4ytt\u00f6tarkoituksia kreikkalaisessa V\u00e4limeren ruokavaliossa<\/strong>.<\/p>\n\n\n\n<p><strong>Saksanp\u00e4hkin\u00f6it\u00e4 k\u00e4ytet\u00e4\u00e4n erityisesti perinteisiss\u00e4 leivonnaisissa<\/strong>, kuten saksanp\u00e4hkin\u00e4kakussa, melomakaronassa ja baklavassa, ja niit\u00e4 sy\u00f6d\u00e4\u00e4n usein perinteisen jogurtin ja hunajan kera.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Saksanp\u00e4hkin\u00f6iden ravintoarvo<\/strong><strong><\/strong><\/td><td><strong>Annosta kohti: <\/strong><strong><\/strong> <strong>30 g<\/strong><sup>1<\/sup><sup><\/sup><\/td><td><strong>P\u00e4ivitt\u00e4inen saantisuositus annosta kohti<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kcal<\/strong><strong><\/strong><\/td><td>196,2<\/td><td>9,8&nbsp;%<\/td><\/tr><tr><td><strong>Rasva (g)<\/strong><strong><\/strong><\/td><td>19,6<\/td><td>25,1&nbsp;%<\/td><\/tr><tr><td><strong>Tyydyttyneet rasvat (g)<\/strong><strong><\/strong><\/td><td>1,8<\/td><td>9,2&nbsp;%<\/td><\/tr><tr><td><strong>Kertatyydyttym\u00e4tt\u00f6m\u00e4t rasvat (g)<\/strong><strong><\/strong><\/td><td>2,7<\/td><td>&#8211;<\/td><\/tr><tr><td><strong>Monityydyttym\u00e4tt\u00f6m\u00e4t rasvat (g)<\/strong><strong><\/strong><\/td><td>14,2<\/td><td>&#8211;<\/td><\/tr><tr><td><strong>josta omega-3-rasvahappoja (g)<\/strong><strong><\/strong><\/td><td>2,7<\/td><td>&#8211;<\/td><\/tr><tr><td><strong>Hiilihydraatit (g)<\/strong><strong><\/strong><\/td><td>4,1<\/td><td>1,5&nbsp;%<\/td><\/tr><tr><td><strong>Kuitu (g)<\/strong><strong><\/strong><\/td><td>2,0<\/td><td>7,2&nbsp;%<\/td><\/tr><tr><td><strong>Sokeri (g)<\/strong><strong><\/strong><\/td><td>0,8<\/td><td>0,9&nbsp;%<\/td><\/tr><tr><td><strong>Proteiini (g) <\/strong><strong><\/strong><\/td><td>4,6<\/td><td>9,1&nbsp;%<\/td><\/tr><tr><td><strong>Kolesteroli (mg)<\/strong><strong><\/strong><\/td><td>0,0<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td><strong>Suola (g)<\/strong><strong><\/strong><\/td><td>0,6<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td colspan=\"3\"><sup>1<\/sup> Arvot perustuvat Yhdysvaltain maatalousministeri\u00f6n (USDA) ravintoainetietokantaan.<a href=\"#_edn1\" id=\"_ednref1\"><strong>[1]<\/strong><\/a><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><\/tbody><\/table><\/figure>\n\n\n\n<p>P\u00e4hkin\u00e4t, mukaan lukien saksanp\u00e4hkin\u00e4t, sijaitsevat V\u00e4limeren ruokapyramidin juurella, ja niit\u00e4 <strong>suositellaan k\u00e4ytett\u00e4v\u00e4ksi p\u00e4ivitt\u00e4in (1\u20132 annosta p\u00e4iv\u00e4ss\u00e4)<\/strong>. Ne ovat erinomainen hyvien rasvojen ja muiden ravintoaineiden l\u00e4hde.<\/p>\n\n\n\n<p>Ravintoarvoltaan <strong>saksanp\u00e4hkin\u00e4t ovat p\u00e4\u00e4asiassa rasvaa<\/strong>, mink\u00e4 vuoksi niiss\u00e4 on runsaasti kaloreita. Kerta-annoksessa \u2013 joka on 30&nbsp;grammaa raakoja saksanp\u00e4hkin\u00f6it\u00e4 \u2013 on noin 200&nbsp;kcal.<\/p>\n\n\n\n<p>Saksanp\u00e4hkin\u00f6iss\u00e4 on p\u00e4\u00e4asiassa kerta- ja monityydyttym\u00e4tt\u00f6mi\u00e4 rasvahappoja, <strong>joita kutsutaan usein hyviksi rasvoiksi, jotka ovat terveydelle v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4<\/strong>. Saksanp\u00e4hkin\u00f6ist\u00e4 saadaan <strong>erityisesti alfalinoleenihappoa (ALA)<\/strong>, joka on eritt\u00e4in tarpeellinen omega-3-sarjan monityydyttym\u00e4t\u00f6n rasvahappo.<\/p>\n\n\n\n<p>Muihin p\u00e4hkin\u00f6ihin, kuten manteleihin ja pistaaseihin, verrattuna saksanp\u00e4hkin\u00f6iss\u00e4 on eniten monityydyttym\u00e4tt\u00f6mi\u00e4 rasvahappoja, kuten alfalinoleenihappoa, mink\u00e4 vuoksi <strong>niit\u00e4 kutsutaan usein p\u00e4hkin\u00f6iden kuninkaiksi<\/strong>.<\/p>\n\n\n\n<p>Saksanp\u00e4hkin\u00e4t ovat my\u00f6s <strong>hyv\u00e4 kasviproteiinien, kuidun ja hivenaineiden<\/strong>, kuten kuparin ja mangaanin, <strong>l\u00e4hde<\/strong>.<\/p>\n\n\n\n<p>Saksanp\u00e4hkin\u00f6iden sy\u00f6miseen liittyy useita terveyshy\u00f6tyj\u00e4.<\/p>\n\n\n\n<p>Tarkemmin sanottuna niill\u00e4 on vahva yhteys hyv\u00e4\u00e4n syd\u00e4nterveyteen. Useissa tutkimuksissa saksanp\u00e4hkin\u00f6iden sy\u00f6miseen on yhdistetty <strong>pienempi syd\u00e4n- ja verisuonitautien riski<\/strong>.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Niiden syd\u00e4nt\u00e4 suojaavat hy\u00f6dyt johtuvat osittain niiden lipiditasoa alentavasta vaikutuksesta. Saksanp\u00e4hkin\u00f6it\u00e4 ja tervett\u00e4 ik\u00e4\u00e4ntymist\u00e4 k\u00e4sitellyt Walnut and Healthy Aging (WAHA) -tutkimus on toistaiseksi suurin ja pisimp\u00e4\u00e4n k\u00e4ynniss\u00e4 ollut kliininen tutkimus, jossa on tutkittu saksanp\u00e4hkin\u00f6iden sy\u00f6misen vaikutusta rasvaprofiiliin.<\/p>\n\n\n\n<p>T\u00e4m\u00e4n kahden vuoden satunnaistetun kliinisen tutkimuksen tulokset osoittivat, ett\u00e4 lis\u00e4\u00e4m\u00e4ll\u00e4 i\u00e4kk\u00e4iden ihmisten normaaliin ruokavalioon 30\u201360&nbsp;grammaa saksanp\u00e4hkin\u00f6it\u00e4 p\u00e4iv\u00e4ss\u00e4 <strong>huono kolesteroli (LDL-C) saatiin v\u00e4henem\u00e4\u00e4n 4,3&nbsp;mg\/dl ja kokonaiskolesteroli 8,5&nbsp;mg\/dl<\/strong>.<a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>P\u00e4hkin\u00f6iden sis\u00e4llytt\u00e4misell\u00e4 p\u00e4ivitt\u00e4iseen ruokavalioomme <strong>vaikuttaa olevan merkitt\u00e4vi\u00e4 hy\u00f6tyj\u00e4 my\u00f6s painonhallinnassa, ja se voi suojata diabetekselta<\/strong>.<a href=\"#_edn4\" id=\"_ednref4\"><strong>[4]<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p>Yhteenvetona voidaan todeta, ett\u00e4 saksanp\u00e4hkin\u00e4t ovat yksi ravitsevimmista p\u00e4hkin\u00f6ist\u00e4 ja tarjoavat useita terveyshy\u00f6tyj\u00e4.<\/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> USDA. Elintarvikehaku. P\u00e4hkin\u00e4t, saksanp\u00e4hkin\u00e4t, englanti. Saatavilla osoitteessa <a href=\"#\/food-details\/170187\/nutrients\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients<\/a>. (K\u00e4ytetty l\u00e4hteen\u00e4 lokakuussa 2024)<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Becerra-Tom\u00e1s \u039d, Paz-Graniel I, Kendall C, Kahleova H, Raheli\u0107 D, Sievenpiper J, Salas-Salvad\u00f3 J. Nut consumption and incidence of cardiovascular diseases and cardiovascular disease mortality: a meta-analysis of prospective cohort studies. Nutr Rev. 2019 77(10):691-709. doi: 10.1093\/nutrit\/nuz042.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Rajaram S, Cof\u00e1n M, Sala-Vila A, Haddad E, Serra-Mir M, Bitok E, Roth I, Freitas-Simoes T et al. Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders. Circulation. 2021 144(13):1083\u20131085. doi: 10.1161\/CIRCULATIONAHA.121.054051.<\/p>\n\n\n\n<p><a href=\"#_ednref4\" id=\"_edn4\">[4]<\/a> Pan \u0391, Sun Q, Manson J, Willett W, Hu F. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 143(4): 512\u2013518. doi: 10.3945\/jn.112.172171.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Saksanp\u00e4hkin\u00e4t ovat maailman suosituimpia p\u00e4hkin\u00f6it\u00e4, ja niill\u00e4 on erityinen paikka ja monenlaisia k\u00e4ytt\u00f6tarkoituksia kreikkalaisessa V\u00e4limeren ruokavaliossa. Saksanp\u00e4hkin\u00f6it\u00e4 k\u00e4ytet\u00e4\u00e4n erityisesti perinteisiss\u00e4&#8230;<\/p>\n","protected":false},"author":7,"featured_media":6031,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5234,5256],"tags":[1653,5111,3782,1649],"class_list":["post-11740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fi","category-raaka-aineet","tag-ellada-fi","tag-ksiroi-karpoi-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>Saksanp\u00e4hkin\u00f6iden 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\/saksanpahkinoiden-ravintoarvo\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saksanp\u00e4hkin\u00f6iden ravintoarvo - K\u00e4\u00e4nteinen maatalous\" \/>\n<meta property=\"og:description\" content=\"Saksanp\u00e4hkin\u00e4t ovat maailman suosituimpia p\u00e4hkin\u00f6it\u00e4, ja niill\u00e4 on erityinen paikka ja monenlaisia k\u00e4ytt\u00f6tarkoituksia kreikkalaisessa V\u00e4limeren ruokavaliossa. 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