{"id":11590,"date":"2024-12-20T14:38:53","date_gmt":"2024-12-20T14:38:53","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11590"},"modified":"2026-01-14T12:48:31","modified_gmt":"2026-01-14T12:48:31","slug":"notter-fetter-och-oljor-i-medelhavsdieten","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/sv\/notter-fetter-och-oljor-i-medelhavsdieten\/","title":{"rendered":"N\u00f6tter, fetter och oljor i medelhavsdieten"},"content":{"rendered":"\n<p><strong>N\u00f6tter, fr\u00f6n och olivolja<\/strong> \u00e4r viktiga komponenter i den grekiska medelhavsdieten med en l\u00e5ng tradition och ett h\u00f6gt n\u00e4ringsv\u00e4rde. De ger en rad olika h\u00e4lsof\u00f6rdelar och utg\u00f6r en del av m\u00e5nga kulinariska skapelser i Grekland.<\/p>\n\n\n\n<p>I den grekiska medelhavsdieten \u00e4r n\u00f6tter och fr\u00f6n som mandlar, valn\u00f6tter, pistaschn\u00f6tter, solrosfr\u00f6n och pumpafr\u00f6n popul\u00e4ra val. <strong>N\u00f6tter och fr\u00f6n befinner sig i basen av medelhavets matpyramid och vi rekommenderar att de konsumeras dagligen<\/strong>.<strong><\/strong><\/p>\n\n\n\n<p>De \u00e4r <strong>utm\u00e4rkta k\u00e4llor till om\u00e4ttade fettsyror <\/strong>(h\u00e4lsosamma fetter), sp\u00e5r\u00e4mnen, vitaminer, kostfiber och fytokemikalier. Lokala sorter som pistaschn\u00f6tter fr\u00e5n <strong>Egina <\/strong>med skyddad ursprungsbeteckning (SUB), k\u00e4nnetecknas av sitt h\u00f6ga inneh\u00e5ll av fiber, vitamin E och B6 samt mineraler som magnesium och kalium.<\/p>\n\n\n\n<p><strong>Regelbundet intag av n\u00f6tter och fr\u00f6n hj\u00e4lper till att s\u00e4nka d\u00e5ligt LDL-kolesterol och fr\u00e4mjar hj\u00e4rth\u00e4lsan.<\/strong><a href=\"#_edn1\" id=\"_ednref1\"><strong>[1]<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p><strong>Olivolja \u00e4r det huvudsakliga fett som anv\u00e4nds<\/strong> i medelhavsdieten, <strong>s\u00e4rskilt i det grekiska k\u00f6ket<\/strong>, och daglig konsumtion av olivolja rekommenderas. Andra vegetabiliska oljor, som solrosolja, anv\u00e4nds mer s\u00e4llan, och anv\u00e4ndning av andra fettk\u00e4llor, som sm\u00f6r och margarin, \u00e4r begr\u00e4nsad.<\/p>\n\n\n\n<p>Det kallas ofta f\u00f6r det <strong>flytande guldet<\/strong> p\u00e5 grund av sitt h\u00f6ga n\u00e4ringsv\u00e4rde och sina h\u00e4lsof\u00f6rdelar. Olivolja, s\u00e4rskilt extra jungfruolja \u2013 som <strong>SUB-m\u00e4rkta extra jungfruolivoljor fr\u00e5n Kalamata och Kreta<\/strong> \u2013 \u00e4r ber\u00f6mda f\u00f6r sin <strong>rikedom p\u00e5 enkelom\u00e4ttade fettsyror<\/strong> som oljesyra <strong>och polyfenoler<\/strong>.<\/p>\n\n\n\n<p>De h\u00e4r \u00e4mnena <strong>ger starkt antioxidativt skydd<\/strong> och hj\u00e4lper till att minska inflammation och skydda cellerna fr\u00e5n oxidativ stress. Olivolja inneh\u00e5ller \u00e4ven <strong>betydande m\u00e4ngder vitaminer som vitamin E och vitamin K<\/strong>, som fr\u00e4mjar huden och spelar en viktig roll inom blodkoagulering.<\/p>\n\n\n\n<p>Dessutom \u00e4r <strong>oliver som Kalamataoliver och gr\u00f6na Halkidikioliver (b\u00e5da SUB-m\u00e4rkta) <\/strong>fullaav enkelom\u00e4ttade fettsyror och antioxidanter. De anv\u00e4nds ofta i sallader och andra r\u00e4tter (som ladera \u2013 r\u00e4tter som tillagas i olivolja \u2013 och baljv\u00e4xter) f\u00f6r att ge god smak och viktiga n\u00e4ringsf\u00f6rdelar. Oliver fr\u00e4mjar den kardiovaskul\u00e4ra h\u00e4lsan och \u00f6kar det allm\u00e4nna v\u00e4lbefinnandet, vilket g\u00f6r dem till en viktig del av den grekiska dieten.<\/p>\n\n\n\n<p>Sammanfattningsvis \u00e4r konsumtion av n\u00f6tter, fr\u00f6n, oliver och olivolja grundl\u00e4ggande i den grekiska medelhavsdieten och <strong>hj\u00e4lper till att f\u00f6rb\u00e4ttra h\u00e4lsan och v\u00e4lbefinnandet<\/strong>. Om du g\u00f6r de h\u00e4r livsmedlen till en del av ditt dagliga liv f\u00e5r du inte bara en mer smakrik kost, utan framf\u00f6r allt en h\u00e4lsosammare kost.<\/p>\n\n\n\n<p><strong>BIBLIOGRAFI<\/strong><strong><\/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> 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":"<p>N\u00f6tter, fr\u00f6n och olivolja \u00e4r viktiga komponenter i den grekiska medelhavsdieten med en l\u00e5ng tradition och ett h\u00f6gt n\u00e4ringsv\u00e4rde. De&#8230;<\/p>\n","protected":false},"author":7,"featured_media":5057,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5237,833],"tags":[1721,3786,1717,4990],"class_list":["post-11590","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-ksiroi-karpoi-sv"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>N\u00f6tter, fetter och oljor 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\/notter-fetter-och-oljor-i-medelhavsdieten\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00f6tter, fetter och oljor i medelhavsdieten - Omv\u00e4nt jordbruk\" \/>\n<meta property=\"og:description\" content=\"N\u00f6tter, fr\u00f6n och olivolja \u00e4r viktiga komponenter i den grekiska medelhavsdieten med en l\u00e5ng tradition och ett h\u00f6gt n\u00e4ringsv\u00e4rde. 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