{"id":11642,"date":"2024-12-20T15:17:17","date_gmt":"2024-12-20T15:17:17","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11642"},"modified":"2026-01-14T13:04:50","modified_gmt":"2026-01-14T13:04:50","slug":"naringsvarde-for-olivolja","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/sv\/naringsvarde-for-olivolja\/","title":{"rendered":"N\u00e4ringsv\u00e4rde f\u00f6r olivolja"},"content":{"rendered":"\n

Olivolja, \u00e4ven k\u00e4nt som det flytande guldet, \u00e4r utan tvekan ett av de viktigaste livsmedlen i matpyramiden f\u00f6r medelhavet.<\/p>\n\n\n\n

Olivolja, den olja som utvinns genom att pressa frukten fr\u00e5n olivtr\u00e4det<\/strong>, \u00e4r den olja som huvudsakligen anv\u00e4nds<\/strong> inom det grekiska k\u00f6ket<\/strong>, b\u00e5de i matlagning och p\u00e5 sallader. <\/p>\n\n\n\n

Grekland \u00e4r en av v\u00e4rldens st\u00f6rsta producenter av olivolja<\/strong> och m\u00e5nga regioner i landet, som Kreta eller Peloponnesos producerar stora m\u00e4ngder extra jungfruolivolja som \u00e4r den h\u00f6gsta kvalitetskategorin<\/strong>.<\/p>\n\n\n\n

N\u00e4ringsv\u00e4rde f\u00f6r olivolja<\/strong><\/strong><\/td>per portion:
1 matsked (14 g)1<\/sup><\/strong><\/sup><\/td>		RDI per portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Kcal<\/strong><\/strong><\/td>124,8<\/td>6,2 %<\/td><\/tr>
Fett<\/strong><\/strong><\/td>14,0<\/td>17,9 %<\/td><\/tr>
M\u00e4ttat fett (g)<\/strong><\/strong><\/td>1,9<\/td>9,5 %<\/td><\/tr>
Enkelom\u00e4ttat fett (g)<\/strong><\/strong><\/td>10,2<\/td>–<\/td><\/tr>
Flerom\u00e4ttat fett (g)<\/strong><\/strong><\/td>1,5<\/td>–<\/td><\/tr>
Kolhydrater (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Fiber (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Socker (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Protein (g) <\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Salt (g)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
1<\/sup> V\u00e4rden baseras p\u00e5 amerikanska jordbruksverkets (USDA) n\u00e4rings\u00e4mnesdatabas.[1]<\/a> 2<\/sup> Procentandelen rekommenderat dagligt intag (% RDI) visar hur mycket av det rekommenderade dagliga intaget av varje n\u00e4rings\u00e4mne som finns i en portion. Ber\u00e4kningarna baseras p\u00e5 dagliga v\u00e4rden fr\u00e5n amerikanska Food and Drug Administration (FDA), baserat p\u00e5 ett dagligt kaloriintag om 2 000 Kcal f\u00f6r en genomsnittlig h\u00e4lsosam vuxen. Beroende p\u00e5 individuella energibehov kan % RDI vara h\u00f6gre eller l\u00e4gre.<\/td><\/tr>
<\/td><\/td><\/td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Olivolja \u00e4r ett livsmedel med h\u00f6gt n\u00e4ringsv\u00e4rde<\/strong> som ger flera h\u00e4lsof\u00f6rdelar tack vare sin unika sammans\u00e4ttning.<\/p>\n\n\n\n

Olivolja best\u00e5r i princip av fettsyror, huvudsakligen enkelom\u00e4ttade fetter och f\u00f6retr\u00e4desvis oljesyra<\/strong>. Den inneh\u00e5ller \u00e4ven mindre m\u00e4ngder<\/strong> flerom\u00e4ttade fetter som omega-6-linolensyra och omega-3-linolensyra. De h\u00e4r flerom\u00e4ttade fettsyrorna betraktas som essentiella fettsyror eftersom de inte kan syntetiseras i kroppen och d\u00e4rf\u00f6r b\u00f6r ing\u00e5 som en del i kosth\u00e5llningen.<\/p>\n\n\n\n

Den inneh\u00e5ller \u00e4ven betydande m\u00e4ngder fettl\u00f6sliga vitaminer<\/strong> som E- och K-vitamin, samt mindre m\u00e4ngder D-vitamin.<\/p>\n\n\n\n

Ut\u00f6ver sitt h\u00f6ga inneh\u00e5ll av bra fetter och vitaminer inneh\u00e5ller olivolja \u00e4ven starka antioxidanter<\/strong> som polyfenoler, samt bioaktiva substanser med antiinflammatoriska och antioxiderande egenskaper<\/strong> som oleokantal och oleacin.<\/p>\n\n\n\n

Den h\u00e4r kombinationen av n\u00e4rings\u00e4mnen och bioaktiva substanser g\u00f6r olivolja till ett livsmedel med betydande h\u00e4lsof\u00f6rdelar, vilket har bekr\u00e4ftats av flera studier<\/strong>.<\/p>\n\n\n\n

Konsumtion av olivolja, s\u00e4rskilt extra jungfruolivolja, fr\u00e4mjar hj\u00e4rth\u00e4lsan och har associerats med minskad risk f\u00f6r hj\u00e4rt- k\u00e4rlsjukdomar<\/strong>.[2]<\/a>,<\/sup>[3]<\/a> Den f\u00f6rdelaktiga effekten av olivolja agerar via en rad olika mekanismer, som b\u00e4ttre kontroll av blodtryck och lipidprofil.<\/p>\n\n\n\n

Konsumtion av olivolja har \u00e4ven kopplats till en minskad risk f\u00f6r att utveckla typ 2-diabetes<\/strong>. Enligt en metaanalys av fyra observationsstudier med 18 900 deltagare \u00e4r varje intag av 10 gram (ungef\u00e4r 2 teskedar) olivolja per dag kopplat till en 9 % l\u00e4gre risk att utveckla typ 2-diabetes hos vuxna.[4]<\/a><\/p>\n\n\n\n

Slutligen verkar olivolja uppvisa potentiell cancerf\u00f6rebyggande verkan<\/strong> enligt de senaste epidemiologiska data. Konsumtion av olivolja verkar korrelera med en minskad risk f\u00f6r att utveckla br\u00f6stcancer och mag- tarmcancer, \u00e4ven om fler studier beh\u00f6vs f\u00f6r att bekr\u00e4fta detta.<\/p>\n\n\n\n

Sammanfattningsvis \u00e4r olivolja det b\u00e4sta valet av olja f\u00f6r v\u00e5r kost<\/strong> eftersom den ger oss en rad olika n\u00e4rings\u00e4mnen och bioaktiva ingredienser som agerar som en sk\u00f6ld f\u00f6r v\u00e5r h\u00e4lsa.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a>USDA. Food search. Olive oil. Tillg\u00e4nglig p\u00e5: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103956\/nutrients. (\u00f6ppnat oktober 2024).<\/p>\n\n\n\n

[2]<\/a> Guasch-Ferr\u00e9 M, Hu FB, Mart\u00ednez-Gonz\u00e1lez MA. Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study. BMC Med. 2014, 12:78. doi:10.1186\/1741-7015-12-78.<\/p>\n\n\n\n

[3]<\/a> Psaltopoulou \u03a4, Naska \u0391, Orfanos P, Trichopoulos D, Mountokalakis T, Trichopoulou A. Olive oil, the Mediterranean diet, and arterial blood pressure: the Greek European Prospective Investigation into Cancer and Nutrition (EPIC) study. Am J Clin Nutr. 2004, 80(4):1012-8. doi: 10.1093\/ajcn\/80.4.1012.<\/p>\n\n\n\n

[4]<\/a> Schwingshackl L, Lampousi AM, Portillo MP, Romaguera D, Hoffmann G, Boeing H. Olive oil in the prevention and management of type 2 diabetes mellitus: a systematic review and meta-analysis of cohort studies and intervention trials. Nutr Diabetes. 2017, 10;7(4):e262. doi: 10.1038\/nutd.2017.12.<\/p>\n","protected":false},"excerpt":{"rendered":"

Olivolja, \u00e4ven k\u00e4nt som det flytande guldet, \u00e4r utan tvekan ett av de viktigaste livsmedlen i matpyramiden f\u00f6r medelhavet. Olivolja,…<\/p>\n","protected":false},"author":7,"featured_media":5096,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5237,5260],"tags":[1721,3786,1717,4270,1714],"class_list":["post-11642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-sv","category-ravaror","tag-ellada-sv","tag-ygeia-sv","tag-mesogeiaki-diatrofi-sv","tag-elaiolado-sv","tag-pop-sv"],"yoast_head":"\nN\u00e4ringsv\u00e4rde f\u00f6r olivolja - 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\/naringsvarde-for-olivolja\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00e4ringsv\u00e4rde f\u00f6r olivolja - Omv\u00e4nt jordbruk\" \/>\n<meta property=\"og:description\" content=\"Olivolja, \u00e4ven k\u00e4nt som det flytande guldet, \u00e4r utan tvekan ett av de viktigaste livsmedlen i matpyramiden f\u00f6r medelhavet. 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