{"id":7470,"date":"2025-01-15T11:12:32","date_gmt":"2025-01-15T11:12:32","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-sardelas\/"},"modified":"2026-01-21T11:14:48","modified_gmt":"2026-01-21T11:14:48","slug":"diatrofiki-axia-sardelas","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fi\/diatrofiki-axia-sardelas\/","title":{"rendered":"Sardiinien ravintoarvo"},"content":{"rendered":"\n

Sardiinit ovat yksi yleisimmist\u00e4 kalalajeista V\u00e4limeren ruokavaliossa<\/strong>.<\/p>\n\n\n\n

Sardiinit ovat rasvaisia kaloja, joten niiss\u00e4 on suurempi m\u00e4\u00e4r\u00e4 hyvi\u00e4 rasvoja, p\u00e4\u00e4asiassa monityydyttym\u00e4tt\u00f6mi\u00e4 omega-3-rasvahappoja<\/strong>. Muita t\u00e4h\u00e4n luokkaan kuuluvia kaloja ovat lohi, meriahven, anjovis ja makrilli<\/strong>.<\/p>\n\n\n\n

Kreikassa sardiinit yleens\u00e4 grillataan tai paahdetaan uunissa oliivi\u00f6ljyn ja oreganon tai tomaatin kera tai suolataan raakana sitruunamehulla ja suolalla.<\/p>\n\n\n\n

Ravintoarvo:<\/strong> sardiinit<\/strong><\/strong><\/td>Annosta kohti: <\/strong><\/strong> 100 g<\/strong>[1]<\/strong><\/a><\/sup><\/td>P\u00e4ivitt\u00e4inen saantisuositus annosta kohti2<\/sup><\/strong><\/strong><\/td><\/tr>
Kcal<\/strong><\/strong><\/td>208,0<\/td>10,4 %<\/td><\/tr>
Rasva (g)<\/strong><\/strong><\/td>11,4<\/td>14,6 %<\/td><\/tr>
Tyydyttyneet rasvat (g)<\/strong><\/strong><\/td>1,5<\/td>7,5 %<\/td><\/tr>
Kertatyydyttym\u00e4tt\u00f6m\u00e4t rasvat (g)<\/strong><\/strong><\/td>3,9<\/td>–<\/td><\/tr>
Monityydyttym\u00e4tt\u00f6m\u00e4t rasvat (g)<\/strong><\/strong><\/td>5,2<\/td>–<\/td><\/tr>
josta omega-3-rasvahappoja (g)<\/strong><\/strong><\/td>1,0<\/td>–<\/td><\/tr>
Hiilihydraatit (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Kuitu (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Sokeri (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Proteiini (g) <\/strong><\/strong><\/td>24,6<\/td>49,2 %<\/td><\/tr>
Kolesteroli (mg)<\/strong><\/strong><\/td>142,0<\/td>47,3 %<\/td><\/tr>
Suola (g)<\/strong><\/strong><\/td>0,1<\/td>0,0 %<\/td><\/tr>
1<\/sup> Arvot perustuvat Yhdysvaltain maatalousministeri\u00f6n (USDA) ravintoainetietokantaan.1<\/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 2 000 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

Sardiineilla on korkea ravitsemusarvo, ja ne tarjoavat terveydellemme v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4 t\u00e4rkeit\u00e4 ravintoaineita.<\/p>\n\n\n\n

Sardiineissa on erityisesti korkealaatuista proteiinia<\/strong>, joten t\u00e4lt\u00e4 osin ne ovat verrattavissa lihaan.<\/p>\n\n\n\n

Lis\u00e4ksi sardiinit ovat rasvaisena kalana erinomainen hyvien omega-3-rasvahappojen l\u00e4hde<\/strong>.<\/p>\n\n\n\n

Sardiinit sis\u00e4lt\u00e4v\u00e4t erityisesti eikosapentaeenihappoa (EPA) ja dokosaheksaeenihappoa (DHA), ja 100 grammasta sardiinia saa 1 gramman EPA:ta + DHA:ta.<\/p>\n\n\n\n

Lis\u00e4ksi sardiinit ovat ruotoineen nautittuina erinomainen kalsiumin<\/strong>, fosforin<\/strong> ja D-vitamiinin<\/strong> l\u00e4hde.<\/p>\n\n\n\n

Lis\u00e4ksi sardiineista saa B-vitamiineja (kuten niasiinia ja B12-vitamiinia) sek\u00e4 hivenaineita, <\/strong>kuten rautaa ja seleeni\u00e4.<\/p>\n\n\n\n

Kalojen, my\u00f6s sardiinien, s\u00e4\u00e4nn\u00f6lliseen sy\u00f6miseen liittyy merkitt\u00e4vi\u00e4 terveyshy\u00f6tyj\u00e4.<\/p>\n\n\n\n

Kalan (p\u00e4\u00e4asiassa rasvaisten kalojen) sy\u00f6misell\u00e4 on erityisesti syd\u00e4nt\u00e4 suojaavia hy\u00f6tyj\u00e4<\/strong>, koska kalassa on runsaasti omega-3-rasvahappoja. V\u00e4itet\u00e4\u00e4n, ett\u00e4 kaloista saatavilla omega-3-rasvahapoilla sek\u00e4 EP\u0391:lla ja DHA:lla on keskeinen asema syd\u00e4n- ja verisuonitautien riskin v\u00e4hent\u00e4misess\u00e4.[2]<\/a> <\/sup>N\u00e4it\u00e4 hyvi\u00e4 rasvahappoja esiintyy solukalvojen fosfolipideiss\u00e4, ja niill\u00e4 vaikuttaa olevan tulehdusta ja veritulppia ehk\u00e4isevi\u00e4 ja veren rasvapitoisuutta alentavia ominaisuuksia<\/strong>.<\/p>\n\n\n\n

Joissakin tutkimuksissa on tuotu esiin kalan sy\u00f6misen mahdollisia hy\u00f6tyj\u00e4 aivojen terveydelle<\/strong>. Tutkijat uskovat, ett\u00e4 DHA ja EPA, erityisesti DHA, ovat olennaisia hyv\u00e4n kognitiivisen suoriutumisen<\/strong> kannalta. Useiden havainnointitutkimuksien mukaan runsaasti omega-3-rasvahappoja sis\u00e4lt\u00e4v\u00e4\u00e4n ruokavalioon liittyy pienempi riski kognitiivisten kykyjen heikkenemiselle ja dementiaan ja Alzheimerin<\/strong> tautiin sairastumiselle<\/strong>.[3]<\/a><\/p>\n\n\n\n

Kaiken kaikkiaan sardiinit ovat ravintoarvoltaan hyv\u00e4 osa kreikkalaista ruokavaliota ja tarjoavat lukuisia terveyshy\u00f6tyj\u00e4.<\/p>\n\n\n\n

L\u00c4HDELUETTELO<\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> USDA. Elintarvikehaku. Kala, sardiini, Atlantti, s\u00e4ilyke \u00f6ljyss\u00e4, kuivattu luullinen kiintoaine. Saatavilla osoitteessa https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients<\/a>. (K\u00e4ytetty l\u00e4hteen\u00e4 lokakuussa 2024)<\/p>\n\n\n\n

[2]<\/a> Hu Y, Hu F, Manson J. Marine omega\u20103 supplementation and cardiovascular disease: An updated meta\u2010analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc. 2019 8(19):e013543. doi: 10.1161\/JAHA.119.013543.<\/p>\n\n\n\n

[3]<\/a>Wei B, Li L, Dong C, Tan C, Xu W. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary Intake, and blood markers. Am J Clin Nutr. 2023 117(6):1096-1109. doi: 10.1016\/j.ajcnut.2023.04.001.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Sardiinit ovat yksi yleisimmist\u00e4 kalalajeista V\u00e4limeren ruokavaliossa. 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