{"id":7474,"date":"2025-01-15T11:12:32","date_gmt":"2025-01-15T11:12:32","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-sardelas\/"},"modified":"2026-01-21T11:15:29","modified_gmt":"2026-01-21T11:15:29","slug":"diatrofiki-axia-sardelas","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/sv\/diatrofiki-axia-sardelas\/","title":{"rendered":"N\u00e4ringsv\u00e4rde f\u00f6r sardiner"},"content":{"rendered":"\n

Sardinen \u00e4r en av de vanligaste fisksorterna i den grekiska medelhavsdieten<\/strong>.<\/p>\n\n\n\n

Sardiner \u00e4r en fet fisk och har d\u00e4rmed ett h\u00f6gre inneh\u00e5ll av bra fetter, fr\u00e4mst flerom\u00e4ttade omega-3-fettsyror<\/strong>. Annan fisk i denna kategori \u00e4r lax, havsabborre, ansjovis och makrill<\/strong>.<\/p>\n\n\n\n

I Grekland serveras sardiner oftast grillade eller ugnsstekta med olivolja och oregano eller tomat, eller inlagda i citronjuice och salt.<\/p>\n\n\n\n

N\u00e4ringsv\u00e4rde:<\/strong> Sardiner<\/strong><\/strong><\/td>per portion: <\/strong><\/strong> 100 g<\/strong>[1]<\/strong><\/a><\/sup><\/td>RDI per portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Kcal<\/strong><\/strong><\/td>208,0<\/td>10,4 %<\/td><\/tr>
Fett (g)<\/strong><\/strong><\/td>11,4<\/td>14,6 %<\/td><\/tr>
M\u00e4ttat fett (g)<\/strong><\/strong><\/td>1,5<\/td>7,5 %<\/td><\/tr>
Enkelom\u00e4ttat fett (g)<\/strong><\/strong><\/td>3,9<\/td>–<\/td><\/tr>
Flerom\u00e4ttat fett (g)<\/strong><\/strong><\/td>5,2<\/td>–<\/td><\/tr>
av vilka omega-3 (g)<\/strong><\/strong><\/td>1,0<\/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>24,6<\/td>49,2 %<\/td><\/tr>
Kolesterol (mg)<\/strong><\/strong><\/td>142,0<\/td>47,3 %<\/td><\/tr>
Salt (g)<\/strong><\/strong><\/td>0,1<\/td>0,0 %<\/td><\/tr>
1<\/sup> V\u00e4rden baseras p\u00e5 amerikanska jordbruksverkets (USDA) n\u00e4rings\u00e4mnesdatabas.1<\/sup><\/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

Sardiner har ett h\u00f6gt n\u00e4ringsv\u00e4rde och ger oss viktiga n\u00e4rings\u00e4mnen som \u00e4r n\u00f6dv\u00e4ndiga f\u00f6r god h\u00e4lsa.<\/p>\n\n\n\n

Sardiner \u00e4r en rik k\u00e4lla till protein av h\u00f6g kvalitet<\/strong>, j\u00e4mf\u00f6rbart med k\u00f6tt i det avseendet.<\/p>\n\n\n\n

Dessutom \u00e4r sardiner en fet fisk och d\u00e4rmed en utm\u00e4rkt k\u00e4lla till goda omega-3-fettsyror<\/strong>.<\/p>\n\n\n\n

Sardiner inneh\u00e5ller eikosapentaensyra (EPA) och dokosahexaensyra (DHA) och 100 gram sardiner ger 1 gram EPA+DHA.<\/p>\n\n\n\n

N\u00e4r sardiner \u00e4ts med benen \u00e4r de dessutom en utm\u00e4rkt k\u00e4lla till kalcium<\/strong>, fosfor<\/strong> och vitamin D<\/strong>.<\/p>\n\n\n\n

Dessutom inneh\u00e5ller sardiner B-vitaminer (inklusive niacin och vitamin B12) och sp\u00e5r\u00e4mnen <\/strong>som j\u00e4rn och selen.<\/p>\n\n\n\n

Regelbunden konsumtion av fisk, inklusive sardiner, har kopplats till betydande h\u00e4lsof\u00f6rdelar.<\/p>\n\n\n\n

Konsumtion av fisk (fr\u00e4mst fet fisk) har hj\u00e4rt- k\u00e4rlskyddande f\u00f6rdelar<\/strong> tack vare sitt h\u00f6ga inneh\u00e5ll av omega-3-fettsyror. Det talas om att marint omega-3, EPA och DHA, spelar en central roll i att minska risken f\u00f6r hj\u00e4rt- k\u00e4rlsjukdomar.[2]<\/a> <\/sup>De h\u00e4r goda fettsyrorna \u00e5terfinns i fosfolipiderna i cellmembran och verkar ha antiinflammatorisk, antitrombotisk och hypotriglyceridemisk verkan<\/strong>.<\/p>\n\n\n\n

Vissa studier har pekat p\u00e5 de potentiella f\u00f6rdelarna f\u00f6r hj\u00e4rnans h\u00e4lsa med att \u00e4ta fisk<\/strong>. Forskare anser att DHA och EPA, s\u00e4rskilt DHA, \u00e4r viktiga f\u00f6r god kognitiv funktion<\/strong>. Flera observationsstudier tyder p\u00e5 att en kost med mycket omega-3-fettsyror kan kopplas till en minskad risk f\u00f6r kognitiv f\u00f6rs\u00e4mring, demens och Alzheimers<\/strong> sjukdom<\/strong>.[3]<\/a><\/p>\n\n\n\n

Sammanfattningsvis \u00e4r sardiner en v\u00e4rdefull n\u00e4ringsm\u00e4ssig komponent i den grekiska dieten och ger en rad olika h\u00e4lsof\u00f6rdelar.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a> USDA. Food search. Fish, sardine, Atlantic, canned in oil, drained solids with bone. Tillg\u00e4ngligt p\u00e5: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients<\/a>. (\u00f6ppnat oktober 2024).<\/p>\n\n\n\n

[2]<\/a> Hu Y, Hu F, Manson J. Marine omega\u20103 supplementation and cardiovascular disease: An updated meta\u2010analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc. 2019 8(19):e013543. doi: 10.1161\/JAHA.119.013543.<\/p>\n\n\n\n

[3]<\/a>Wei B, Li L, Dong C, Tan C, Xu W. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary Intake, and blood markers. Am J Clin Nutr. 2023 117(6):1096-1109. doi: 10.1016\/j.ajcnut.2023.04.001.<\/p>\n\n\n\n

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Sardinen \u00e4r en av de vanligaste fisksorterna i den grekiska medelhavsdieten. Sardiner \u00e4r en fet fisk och har d\u00e4rmed ett…<\/p>\n","protected":false},"author":5,"featured_media":6121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5237,5260],"tags":[4395,1721,3786,1717],"class_list":["post-7474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-sv","category-ravaror","tag-psaria-kai-thalassina-sv","tag-ellada-sv","tag-ygeia-sv","tag-mesogeiaki-diatrofi-sv"],"yoast_head":"\nN\u00e4ringsv\u00e4rde f\u00f6r sardiner - 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\/diatrofiki-axia-sardelas\/\" \/>\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 sardiner - Omv\u00e4nt jordbruk\" \/>\n<meta property=\"og:description\" content=\"Sardinen \u00e4r en av de vanligaste fisksorterna i den grekiska medelhavsdieten. 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