{"id":11748,"date":"2025-01-15T10:33:15","date_gmt":"2025-01-15T10:33:15","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11748"},"modified":"2026-01-21T11:54:29","modified_gmt":"2026-01-21T11:54:29","slug":"naringsvarde-for-valnotter","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/sv\/naringsvarde-for-valnotter\/","title":{"rendered":"N\u00e4ringsv\u00e4rde f\u00f6r valn\u00f6tter"},"content":{"rendered":"\n

Valn\u00f6tter, en av v\u00e4rldens mest popul\u00e4ra n\u00f6tter, har en s\u00e4rskild plats och en rad olika anv\u00e4ndningsomr\u00e5den i den grekiska medelhavsdieten<\/strong>.<\/p>\n\n\n\n

Valn\u00f6tter \u00e5terfinns i traditionella s\u00f6tsaker<\/strong> som valn\u00f6tskaka, melomakarona och baklava, och de \u00e4ts ofta tillsammans med traditionell yoghurt och honung.<\/p>\n\n\n\n

N\u00e4ringsv\u00e4rde f\u00f6r valn\u00f6tter<\/strong><\/strong><\/td>per portion: <\/strong><\/strong> 30 g<\/strong>1<\/sup><\/sup><\/td>RDI per portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Kcal<\/strong><\/strong><\/td>196,2<\/td>9,8 %<\/td><\/tr>
Fett (g)<\/strong><\/strong><\/td>19,6<\/td>25,1 %<\/td><\/tr>
M\u00e4ttat fett (g)<\/strong><\/strong><\/td>1,8<\/td>9,2 %<\/td><\/tr>
Enkelom\u00e4ttat fett (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Flerom\u00e4ttat fett (g)<\/strong><\/strong><\/td>14,2<\/td>–<\/td><\/tr>
av vilka omega-3 (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Kolhydrater (g)<\/strong><\/strong><\/td>4,1<\/td>1,5 %<\/td><\/tr>
Fiber (g)<\/strong><\/strong><\/td>2,0<\/td>7,2 %<\/td><\/tr>
Socker (g)<\/strong><\/strong><\/td>0,8<\/td>0,9 %<\/td><\/tr>
Protein (g) <\/strong><\/strong><\/td>4,6<\/td>9,1 %<\/td><\/tr>
Kolesterol (mg)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Salt (g)<\/strong><\/strong><\/td>0,6<\/td>0,0 %<\/td><\/tr>
1<\/sup> V\u00e4rden baseras p\u00e5 amerikanska jordbruksverkets (USDA) n\u00e4rings\u00e4mnesdatabas.[1]<\/strong><\/a><\/sup> 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><\/tbody><\/table><\/figure>\n\n\n\n

N\u00f6tter, inklusive valn\u00f6tter, befinner sig i basen av medelhavets matpyramid och det rekommenderas att de konsumeras dagligen (1\u20132 portioner per dag)<\/strong>. De \u00e4r en utm\u00e4rkt k\u00e4lla till bra fetter och andra n\u00e4rings\u00e4mnen.<\/p>\n\n\n\n

N\u00e4ringsm\u00e4ssigt best\u00e5r valn\u00f6tter huvudsakligen av fett<\/strong>, och det \u00e4r d\u00e4rf\u00f6r de \u00e4r kaloririka. En portion p\u00e5 30 gram r\u00e5a valn\u00f6tter ger ungef\u00e4r 200 Kcal.<\/p>\n\n\n\n

I valn\u00f6tter finner vi fr\u00e4mst enkelom\u00e4ttade och flerom\u00e4ttade fettsyror, vilka ofta kallas f\u00f6r bra fetter och \u00e4r viktiga f\u00f6r en god h\u00e4lsa<\/strong>. Valn\u00f6tter \u00e4r en utm\u00e4rkt k\u00e4lla till \u03b1-linolensyra (ALA)<\/strong>, en v\u00e4ldigt viktig flerom\u00e4ttad omega-3-fettsyra.<\/p>\n\n\n\n

J\u00e4mf\u00f6rt med andra n\u00f6tter, som mandlar och pistaschn\u00f6tter, har valn\u00f6tter det h\u00f6gsta inneh\u00e5llet av flerom\u00e4ttade fetter, inklusive \u03b1-linolen. Det \u00e4r d\u00e4rf\u00f6r de ofta kallas f\u00f6r n\u00f6tternas kung<\/strong>.<\/p>\n\n\n\n

Valn\u00f6tter \u00e4r \u00e4ven en god k\u00e4lla till v\u00e4xtprotein, fiber och sp\u00e5r\u00e4mnen<\/strong> som koppar och mangan.<\/p>\n\n\n\n

Valn\u00f6tskonsumtion har associerats med flera h\u00e4lsof\u00f6rdelar.<\/p>\n\n\n\n

De har en stark koppling till god hj\u00e4rth\u00e4lsa. Flera studier har associerat valn\u00f6tskonsumtion med minskad risk f\u00f6r kardiovaskul\u00e4ra h\u00e4ndelser<\/strong>.[2]<\/a><\/p>\n\n\n\n

Valn\u00f6tternas hj\u00e4rt- k\u00e4rlskyddande f\u00f6rdelar beror delvis p\u00e5 deras lipids\u00e4nkande verkan. Studien Valn\u00f6tter och h\u00e4lsosamt \u00e5ldrande (Walnut and Healthy Aging, WAHA), \u00e4r den st\u00f6rsta och l\u00e4ngsta kliniska studien hittills som tittat p\u00e5 effekten av valn\u00f6tskonsumtion p\u00e5 lipidprofilen.<\/p>\n\n\n\n

Resultaten fr\u00e5n den h\u00e4r tv\u00e5\u00e5riga randomiserade kliniska studien visade att om \u00e4ldre personer lade till 30\u201360 g valn\u00f6tter per dag i sin normala kosth\u00e5llning s\u00e5 resulterade det i en m\u00e5ttlig s\u00e4nkning av d\u00e5ligt kolesterol (LDL-C), med 4,3 mg\/dL, och totalt kolesterol med 8,5 mg\/dL<\/strong>.[3]<\/a><\/p>\n\n\n\n

Att inkludera n\u00f6tter i v\u00e5r dagliga kosth\u00e5llning verkar ocks\u00e5 ha betydande f\u00f6rdelar f\u00f6r vikthantering och kan ge skydd mot diabetes<\/strong>.[4]<\/strong><\/a><\/strong><\/p>\n\n\n\n

Sammanfattningsvis \u00e4r valn\u00f6tter en av de mest n\u00e4ringsrika n\u00f6tterna och ger flera h\u00e4lsof\u00f6rdelar.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a> USDA. Food search. Nuts, walnuts, English. Tillg\u00e4ngligt p\u00e5: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients<\/a>. (\u00f6ppnat oktober 2024).<\/p>\n\n\n\n

[2]<\/a> Becerra-Tom\u00e1s \u039d, Paz-Graniel I, Kendall C, Kahleova H, Raheli\u0107 D, Sievenpiper J, Salas-Salvad\u00f3 J. Nut consumption and incidence of cardiovascular diseases and cardiovascular disease mortality: a meta-analysis of prospective cohort studies. Nutr Rev. 2019 77(10):691-709. doi: 10.1093\/nutrit\/nuz042.<\/p>\n\n\n\n

[3]<\/a> Rajaram S, Cof\u00e1n M, Sala-Vila A, Haddad E, Serra-Mir M, Bitok E, Roth I, Freitas-Simoes T et al. Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders. Circulation. 2021 144(13):1083\u20131085. doi: 10.1161\/CIRCULATIONAHA.121.054051.<\/p>\n\n\n\n

[4]<\/a> Pan \u0391, Sun Q, Manson J, Willett W, Hu F. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 143(4): 512\u2013518. doi: 10.3945\/jn.112.172171.<\/p>\n","protected":false},"excerpt":{"rendered":"

Valn\u00f6tter, en av v\u00e4rldens mest popul\u00e4ra n\u00f6tter, har en s\u00e4rskild plats och en rad olika anv\u00e4ndningsomr\u00e5den i den grekiska medelhavsdieten….<\/p>\n","protected":false},"author":7,"featured_media":6035,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5237,5260],"tags":[1721,3786,1717,4990],"class_list":["post-11748","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-ksiroi-karpoi-sv"],"yoast_head":"\nN\u00e4ringsv\u00e4rde f\u00f6r valn\u00f6tter - 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\" 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