{"id":11165,"date":"2024-12-20T11:41:45","date_gmt":"2024-12-20T11:41:45","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11165"},"modified":"2025-09-25T08:56:48","modified_gmt":"2025-09-25T08:56:48","slug":"spannmal-i-medelhavsdieten","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/sv\/spannmal-i-medelhavsdieten\/","title":{"rendered":"Spannm\u00e5l i medelhavsdieten"},"content":{"rendered":"\n

Spannm\u00e5l och deras produkter utg\u00f6r en viktig del i den grekiska medelhavsdieten<\/strong>. Spannm\u00e5l, och d\u00e5 s\u00e4rskilt fullkorn eller minimalt processat spannm\u00e5l,<\/strong> utg\u00f6r basen i medelhavsdietens matpyramid,<\/strong> vilket visar p\u00e5 deras centrala roll i den h\u00e4r n\u00e4ringsmodellen.<\/p>\n\n\n\n

Det grekiska k\u00f6ket inkluderar en m\u00e4ngd olika typer av spannm\u00e5l,<\/strong> som vete, korn, ris och majs. Vetebr\u00f6d serveras till exempel till n\u00e4stan alla grekiska familjem\u00e5ltider, vilket visar p\u00e5 hur viktigt spannm\u00e5l \u00e4r i v\u00e5r diet. Pajer, som ostpaj och spenatpaj, \u00e4r \u00e4ven de popul\u00e4ra grekiska r\u00e4tter vars huvudingrediens \u00e4r spannm\u00e5lsmj\u00f6l.<\/p>\n\n\n\n

Spannm\u00e5l best\u00e5r huvudsakligen av kolhydrater<\/strong>, fr\u00e4mst i form av st\u00e4rkelse.<\/p>\n\n\n\n

N\u00e4r det g\u00e4ller fullkornsprodukter, som brunt ris och fullkornsbr\u00f6d, hittar vi \u00e4ven betydande m\u00e4ngder kostfiber<\/strong>. Det \u00e4r d\u00e4rf\u00f6r som fullkorn anses vara ett b\u00e4ttre kostalternativ \u00e4n raffinerat spannm\u00e5l eftersom de \u00e4ven inneh\u00e5ller fiber och n\u00e4rings\u00e4mnen, vilka har avsev\u00e4rda h\u00e4lsof\u00f6rdelar.<\/p>\n\n\n\n

Spannm\u00e5l inneh\u00e5ller \u00e4ven sm\u00e5 m\u00e4ngder <\/strong>v\u00e4xtprotein, vilka karakteriseras som l\u00e5gkvalitativa proteiner. Det inneb\u00e4r att proteinet inte inneh\u00e5ller alla essentiella aminosyror. Lysin \u00e4r den begr\u00e4nsande aminosyran i spannm\u00e5l, vilket inneb\u00e4r att den inte f\u00f6rekommer i tillr\u00e4cklig m\u00e4ngd.<\/p>\n\n\n\n

N\u00e4r det g\u00e4ller mikron\u00e4rings\u00e4mnen \u00e4r spannm\u00e5l en bra k\u00e4lla till B<\/strong>-vitaminer, som tiamin, riboflavin, niacin och folsyra, och sp\u00e5r\u00e4mnen <\/strong>som selen, koppar och mangan.<\/p>\n\n\n\n

Fullkorn verkar \u00e4ven vara viktigt f\u00f6r v\u00e5r h\u00e4lsa<\/strong>, eftersom regelbunden konsumtion av fullkorn har kopplats till f\u00f6rdelaktiga effekter p\u00e5 kroppen. Det beror p\u00e5 deras n\u00e4ringsprofil.[1]<\/a>,<\/sup>[2]<\/a><\/sup><\/p>\n\n\n\n

Flera studier har visat att fullkorn kan associeras med minskad risk f\u00f6r kroniska sjukdomar<\/strong> som hj\u00e4rt- k\u00e4rlsjukdomar, typ 2-diabetes och vissa typer av cancer.<\/p>\n\n\n\n

Dessutom kan konsumtion av fullkorn bidra till en b\u00e4ttre tarmfunktion och f\u00f6rhindra f\u00f6rstoppning<\/strong>.<\/p>\n\n\n\n

Slutligen kan fullkorn hj\u00e4lpa till att reglera<\/strong> blodglukosniv\u00e5er<\/strong>. Fullkorn har ett l\u00e4gre glykemiskt index \u00e4n vitt, mer processat spannm\u00e5l. Att \u00e4ta fullkorn leder i praktiken till mer stabila \u00f6kningar av blodglukosniv\u00e5er. Det \u00e4r s\u00e4rskilt viktigt f\u00f6r personer som lider av diabetes eller de som vill f\u00f6rhindra att de f\u00e5r diabetes.<\/p>\n\n\n\n

Sammanfattningsvis \u00e4r minimalt processade spannm\u00e5l, och s\u00e4rskilt fullkorn, en v\u00e4rdefull del av kosten och ger en rad olika h\u00e4lsof\u00f6rdelar.<\/p>\n\n\n\n

BIBLIOGRAFI<\/strong><\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016 353: i2716 doi:10.1136\/bmj.i2716.<\/p>\n\n\n\n

[2]<\/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","protected":false},"excerpt":{"rendered":"

Spannm\u00e5l och deras produkter utg\u00f6r en viktig del i den grekiska medelhavsdieten. Spannm\u00e5l, och d\u00e5 s\u00e4rskilt fullkorn eller minimalt processat…<\/p>\n","protected":false},"author":6,"featured_media":5016,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5237,833],"tags":[1721,3786,1717,4402],"class_list":["post-11165","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-sv","category-elliniki-mesogeiaki-diatrofi-sv","tag-ellada-sv","tag-ygeia-sv","tag-mesogeiaki-diatrofi-sv","tag-dimitriaka-sv"],"yoast_head":"\nSpannm\u00e5l i medelhavsdieten - Omv\u00e4nt jordbruk<\/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\/sv\/spannmal-i-medelhavsdieten\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spannm\u00e5l i medelhavsdieten - Omv\u00e4nt jordbruk\" \/>\n<meta property=\"og:description\" content=\"Spannm\u00e5l och deras produkter utg\u00f6r en viktig del i den grekiska medelhavsdieten. 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