{"id":7576,"date":"2025-01-15T10:54:03","date_gmt":"2025-01-15T10:54:03","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-fasolion\/"},"modified":"2026-01-21T11:35:55","modified_gmt":"2026-01-21T11:35:55","slug":"diatrofiki-axia-fasolion","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fi\/diatrofiki-axia-fasolion\/","title":{"rendered":"Papujen ravintoarvo"},"content":{"rendered":"\n<p><a><\/a><a>Pavut <strong>ovat kreikkalaisen ruokakulttuurin peruselintarvike<\/strong>.<\/a><\/p>\n\n\n\n<p><strong>Ne ovat palkokasveja,<\/strong> ja niit\u00e4 on saatavilla eri tyyppej\u00e4, jotka eroavat toisistaan esimerkiksi v\u00e4rin, koon ja maun suhteen.<\/p>\n\n\n\n<p><strong>Kreikan suosituimpiin papuihin kuuluvat valkoiset pavut,<\/strong> joista valmistetaan perinteisi\u00e4 suosikkiruokia, kuten fasoladaa (valkopapukeitto), ja <strong>j\u00e4ttipavut<\/strong>, jotka sopivat esimerkiksi paistettavaksi tomaatti- ja yrttikastikkeessa.<\/p>\n\n\n\n<p><strong>Kreikassa tuotetaan SAN (suojattu alkuper\u00e4nimitys) -suojattuja papuja<\/strong> \u2013 kuten Feneoksen vaniljapapuja, Prespan j\u00e4ttipapuja (jotka tunnetaan my\u00f6s elefanttipapuina) ja Kato Nevrokopin papuja \u2013 <strong>jotka tunnetaan laadustaan ja ainutlaatuisista ominaisuuksistaan<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Valkoisten papujen ravintoarvo<\/strong><strong><\/strong><\/td><td><strong>Annosta kohti: <\/strong><strong><\/strong> <strong>1 kupillinen keitettyn\u00e4 (179 g)<sup>1<\/sup><\/strong><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>249,0<\/td><td>12,4&nbsp;%<\/td><\/tr><tr><td><strong>Rasva (g)<\/strong><strong><\/strong><\/td><td>0,6<\/td><td>0,9&nbsp;%<\/td><\/tr><tr><td><strong>Tyydyttyneet rasvat (g)<\/strong><strong><\/strong><\/td><td>0,2<\/td><td>0,8&nbsp;%<\/td><\/tr><tr><td><strong>Hiilihydraatit (g)<\/strong><strong><\/strong><\/td><td>44,9<\/td><td>16,3&nbsp;%<\/td><\/tr><tr><td><strong>Kuitu (g)<\/strong><strong><\/strong><\/td><td>11,3<\/td><td>40,3&nbsp;%<\/td><\/tr><tr><td><strong>Sokeri (g)<\/strong><strong><\/strong><\/td><td>0,6<\/td><td>0,6&nbsp;%<\/td><\/tr><tr><td><strong>Proteiini (g) <\/strong><strong><\/strong><\/td><td>17,4<\/td><td>34,7&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>0,02<\/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>Pavut <strong>ovat eritt\u00e4in ravitsevaa ruokaa, <\/strong>jossa yhdistyv\u00e4t luontaisesti erilaiset terveydelle elint\u00e4rke\u00e4t makro- ja hivenravinteet.<\/p>\n\n\n\n<p>Pavut <strong>ovat erityisesti yksi t\u00e4rkeimmist\u00e4 kasviproteiinin l\u00e4hteist\u00e4<\/strong>, mik\u00e4 on erityisen t\u00e4rke\u00e4\u00e4 paastoaville tai kasvisruokavaliota noudattaville ihmisille.<\/p>\n\n\n\n<p>Samalla <strong>niiss\u00e4 on runsaasti kasvikuituja<\/strong>, jotka ovat elint\u00e4rkeit\u00e4 suoliston terveydelle.<\/p>\n\n\n\n<p>Korkean proteiini- ja kuitupitoisuutensa lis\u00e4ksi pavut <strong>ovat erinomainen B<\/strong>&#8211;<strong>vitamiinien<\/strong>, kuten foolihapon, <strong>ja t\u00e4rkeiden hivenaineiden<\/strong>, kuten raudan, magnesiumin, kuparin ja mangaanin, l\u00e4hde.<\/p>\n\n\n\n<p>Ravitsemusprofiilinsa ansiosta pavut voivat tukea terveytt\u00e4mme merkitt\u00e4v\u00e4sti.<\/p>\n\n\n\n<p>Palkokasvien, kuten papujen, sy\u00f6misell\u00e4 voi olla merkitt\u00e4vi\u00e4 etuja syd\u00e4men terveydelle. Seitsem\u00e4n prospektiivisen tutkimuksen meta-analyysiss\u00e4 havaittiin, ett\u00e4 suurempi palkokasvien saanti <strong>v\u00e4hent\u00e4\u00e4 syd\u00e4n- ja verisuonitautien riski\u00e4 8&nbsp;%<\/strong>.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Niiden syd\u00e4nt\u00e4 suojaavat ominaisuudet voivat olla per\u00e4isin kardiovaskulaaristen riskitekij\u00f6iden, kuten h\u00e4iriintyneen rasvaprofiilin, paranemisesta. Erityisesti <strong>palkokasvien k\u00e4ytt\u00f6 n\u00e4ytt\u00e4\u00e4 v\u00e4hent\u00e4v\u00e4n kokonaiskolesterolin ja haitallisen kolesterolin (LDL-C) m\u00e4\u00e4r\u00e4\u00e4<\/strong>.<a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>Pavut <strong>voivat auttaa my\u00f6s painonhallinnassa<\/strong>, koska ne sis\u00e4lt\u00e4v\u00e4t runsaasti kuitua. Kuidun tiedet\u00e4\u00e4n edist\u00e4v\u00e4n kyll\u00e4isyyden tunnetta ja auttavan hallitsemaan n\u00e4l\u00e4n tunnetta. T\u00e4m\u00e4 v\u00e4hent\u00e4\u00e4 ylensy\u00f6nnin todenn\u00e4k\u00f6isyytt\u00e4 ja auttaa meit\u00e4 hallitsemaan energiansaantiamme ja sit\u00e4 kautta painoamme.<\/p>\n\n\n\n<p>Pavut voivat my\u00f6s auttaa diabeteksen hallinnassa parantamalla verensokerin s\u00e4\u00e4tely\u00e4, ja ne voivat antaa suojaa tietyntyyppisi\u00e4 sy\u00f6pi\u00e4 vastaan ravitsemuksellisten ominaisuuksiensa ansiosta.<\/p>\n\n\n\n<p>Kaiken kaikkiaan papujen lis\u00e4\u00e4misell\u00e4 ruokavalioon on useita terveyshy\u00f6tyj\u00e4, joten ne ovat erinomainen valinta kaikille.<\/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. Pavut, valkoiset, kyps\u00e4t siemenet, kypsennetyt, keitetyt, ilman suolaa. Saatavilla osoitteessa <a href=\"#\/food-details\/175203\/nutrients\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175203\/nutrients<\/a>. (K\u00e4ytetty l\u00e4hteen\u00e4 lokakuussa 2024)<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Viguiliouk E, Glenn A, Nishi S, Chiavaroli L, Seider M, Khan T, Bonaccio M, Iacoviello L. Associations between dietary pulses alone or with other legumes and cardiometabolic disease outcomes: an umbrella review and updated systematic review and meta-analysis of prospective cohort studies. Advances in Nutrition. 2019 10(4):S308\u2013S319. https:\/\/doi.org\/10.1093\/advances\/nmz113.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Thorisdottir B, Arnesen E, B\u00e4rebring L, Dierkes J, Lamberg-Allardt C, Ramel A, Nwaru B, S\u00f6derlund F, \u00c5kesson A. Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis. Food Nutr Res. 2023 30:67. doi: 10.29219\/fnr.v67.9541.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pavut ovat kreikkalaisen ruokakulttuurin peruselintarvike. Ne ovat palkokasveja, ja niit\u00e4 on saatavilla eri tyyppej\u00e4, jotka eroavat toisistaan esimerkiksi v\u00e4rin, koon&#8230;<\/p>\n","protected":false},"author":5,"featured_media":6075,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5234,5228],"tags":[1653,4831,3782,1649],"class_list":["post-7576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fi","category-protes-yles","tag-ellada-fi","tag-ospria-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>Papujen 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\/diatrofiki-axia-fasolion\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Papujen ravintoarvo - K\u00e4\u00e4nteinen maatalous\" \/>\n<meta property=\"og:description\" content=\"Pavut ovat kreikkalaisen ruokakulttuurin peruselintarvike. 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