{"id":7580,"date":"2025-01-15T10:54:03","date_gmt":"2025-01-15T10:54:03","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-fasolion\/"},"modified":"2026-01-21T11:39:10","modified_gmt":"2026-01-21T11:39:10","slug":"diatrofiki-axia-fasolion","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/sv\/diatrofiki-axia-fasolion\/","title":{"rendered":"N\u00e4ringsv\u00e4rde f\u00f6r b\u00f6nor"},"content":{"rendered":"\n

<\/a>B\u00f6nor \u00e4r basf\u00f6da i det grekiska k\u00f6ket<\/strong>.<\/a><\/p>\n\n\n\n

De \u00e4r baljv\u00e4xter<\/strong>, och det finns m\u00e5nga olika typer som skiljer sig \u00e5t i f\u00e4rg, storlek och smak.<\/p>\n\n\n\n

N\u00e5gra av de mest popul\u00e4ra b\u00f6norna i Grekland \u00e4r vita b\u00f6nor<\/strong> som anv\u00e4nds f\u00f6r att g\u00f6ra en popul\u00e4r traditionell r\u00e4tt, fasolada (b\u00f6nsoppa) och limab\u00f6nor<\/strong>, perfekta till r\u00e4tter som ugnsbakade grekiska b\u00f6nor d\u00e4r de bereds i en s\u00e5s p\u00e5 tomater och \u00f6rter.<\/p>\n\n\n\n

Grekland producerar SUB-b\u00f6nor<\/strong> \u2013 d\u00e4ribland vita b\u00f6nor vanilla fr\u00e5n Feneos, j\u00e4tteb\u00f6nor fr\u00e5n Prespa (\u00e4ven k\u00e4nda som elefantb\u00f6nor) och b\u00f6nor fr\u00e5n Kato Nevrokopi \u2013 som \u00e4r ber\u00f6mda f\u00f6r sin kvalitet och sina unika egenskaper<\/strong>.<\/p>\n\n\n\n

N\u00e4ringsv\u00e4rde f\u00f6r vita b\u00f6nor<\/strong><\/strong><\/td>per portion: <\/strong><\/strong> 2,5 dl, tillagade (179 g)1<\/sup><\/strong><\/sup><\/td>RDI per portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Kcal<\/strong><\/strong><\/td>249,0<\/td>12,4 %<\/td><\/tr>
Fett (g)<\/strong><\/strong><\/td>0,6<\/td>0,9 %<\/td><\/tr>
M\u00e4ttat fett (g)<\/strong><\/strong><\/td>0,2<\/td>0,8 %<\/td><\/tr>
Kolhydrater (g)<\/strong><\/strong><\/td>44,9<\/td>16,3 %<\/td><\/tr>
Fiber (g)<\/strong><\/strong><\/td>11,3<\/td>40,3 %<\/td><\/tr>
Socker (g)<\/strong><\/strong><\/td>0,6<\/td>0,6 %<\/td><\/tr>
Protein (g) <\/strong><\/strong><\/td>17,4<\/td>34,7 %<\/td><\/tr>
Kolesterol (mg)<\/strong><\/strong><\/td>0,0<\/td>0,0 %<\/td><\/tr>
Salt (g)<\/strong><\/strong><\/td>0,02<\/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

B\u00f6nor \u00e4r ett livsmedel med h\u00f6gt n\u00e4ringsv\u00e4rde<\/strong> som naturligt kombinerar olika makro- och mikron\u00e4rings\u00e4mnen som \u00e4r avg\u00f6rande f\u00f6r h\u00e4lsan.<\/p>\n\n\n\n

B\u00f6nor \u00e4r en av de huvudsakliga k\u00e4llorna<\/strong> till v\u00e4xtprotein, vilket \u00e4r av s\u00e4rskild vikt f\u00f6r personer som fastar eller som har en vegetarisk diet.<\/p>\n\n\n\n

Samtidigt \u00e4r de en utm\u00e4rkt k\u00e4lla till v\u00e4xtfiber<\/strong>, \u00e4mnen som \u00e4r viktiga f\u00f6r en god tarmh\u00e4lsa.<\/p>\n\n\n\n

Ut\u00f6ver sitt h\u00f6ga protein- och fiberinneh\u00e5ll \u00e4r b\u00f6nor en utm\u00e4rkt k\u00e4lla till B-vitaminer<\/strong> som folsyra, och viktiga sp\u00e5r\u00e4mnen<\/strong>, inklusive j\u00e4rn, magnesium, koppar och mangan.<\/p>\n\n\n\n

Tack vare sin n\u00e4ringsprofil kan b\u00f6nor vara viktiga f\u00f6r h\u00e4lsan.<\/p>\n\n\n\n

Konsumtion av baljv\u00e4xter, inklusive b\u00f6nor, kan ha betydande f\u00f6rdelar f\u00f6r hj\u00e4rth\u00e4lsan. En metaanalys av sju prospektiva studier visade p\u00e5 att ett h\u00f6gre intag av baljv\u00e4xter \u00e4r associerat med en 8 % minskning av risken f\u00f6r kardiovaskul\u00e4ra h\u00e4ndelser<\/strong>.[2]<\/a><\/p>\n\n\n\n

Baljv\u00e4xternas hj\u00e4rt- k\u00e4rlskyddande verkan kan bero p\u00e5 f\u00f6rb\u00e4ttringen av kardiovaskul\u00e4ra riskfaktorer som en st\u00f6rd lipidprofil. Konsumtion av baljv\u00e4xter verkar minska niv\u00e5erna av totalt och d\u00e5ligt kolesterol (LDL-C)<\/strong>.[3]<\/a><\/p>\n\n\n\n

B\u00f6nor kan \u00e4ven bidra till b\u00e4ttre hantering av kroppsvikten<\/strong> eftersom det \u00e4r ett livsmedel med mycket fiber. Fiber \u00f6kar m\u00e4ttnadsk\u00e4nslan och hj\u00e4lper till att kontrollera hungerk\u00e4nslor. Det minskar sannolikheten f\u00f6r att \u00f6ver\u00e4ta och hj\u00e4lper oss att hantera energiintaget och d\u00e4rmed kontrollera vikten.<\/p>\n\n\n\n

B\u00f6nor kan \u00e4ven hj\u00e4lpa till att hantera diabetes genom att f\u00f6rb\u00e4ttra regleringen av blodsocker, och de kan ge skydd mot vissa typer av cancer tack vare sin n\u00e4ringssammans\u00e4ttning.<\/p>\n\n\n\n

Sammanfattningsvis kan du f\u00e5 flera h\u00e4lsof\u00f6rdelar genom att g\u00f6ra b\u00f6nor till en del av din diet, vilket g\u00f6r dem till ett utm\u00e4rkt val f\u00f6r alla.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a> USDA. Food search. Beans, white, mature seeds, cooked, boiled, without salt. Tillg\u00e4ngligt p\u00e5: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175203\/nutrients<\/a>. (\u00f6ppnat oktober 2024).<\/p>\n\n\n\n

[2]<\/a> Viguiliouk E, Glenn A, Nishi S, Chiavaroli L, Seider M, Khan T, Bonaccio M, Iacoviello L. Associations between dietary pulses alone or with other legumes and cardiometabolic disease outcomes: an umbrella review and updated systematic review and meta-analysis of prospective cohort studies. Advances in Nutrition. 2019 10(4):S308\u2013S319. https:\/\/doi.org\/10.1093\/advances\/nmz113.<\/p>\n\n\n\n

[3]<\/a> Thorisdottir B, Arnesen E, B\u00e4rebring L, Dierkes J, Lamberg-Allardt C, Ramel A, Nwaru B, S\u00f6derlund F, \u00c5kesson A. Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis. Food Nutr Res. 2023 30:67. doi: 10.29219\/fnr.v67.9541.<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u00f6nor \u00e4r basf\u00f6da i det grekiska k\u00f6ket. De \u00e4r baljv\u00e4xter, och det finns m\u00e5nga olika typer som skiljer sig \u00e5t…<\/p>\n","protected":false},"author":5,"featured_media":6079,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5237,5228],"tags":[4827,1721,3786,1717],"class_list":["post-7580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-sv","category-protes-yles","tag-ospria-sv","tag-ellada-sv","tag-ygeia-sv","tag-mesogeiaki-diatrofi-sv"],"yoast_head":"\nN\u00e4ringsv\u00e4rde f\u00f6r b\u00f6nor - 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-fasolion\/\" \/>\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 b\u00f6nor - Omv\u00e4nt jordbruk\" \/>\n<meta property=\"og:description\" content=\"B\u00f6nor \u00e4r basf\u00f6da i det grekiska k\u00f6ket. 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