{"id":3372,"date":"2023-04-08T09:57:13","date_gmt":"2023-04-08T09:57:13","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3372"},"modified":"2023-04-19T14:53:05","modified_gmt":"2023-04-19T14:53:05","slug":"ata-notter-for-viktreglering-och-halsa","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/","title":{"rendered":"\u00c4t n\u00f6tter f\u00f6r bra viktreglering"},"content":{"rendered":"\n<p><strong>N\u00f6tter inneh\u00e5ller bra fetter, proteiner och fibrer och leder trots det mycket h\u00f6ga energiinneh\u00e5llet inte till vikt\u00f6kning. Personer som f\u00e5tt upp till 500 kcal extra av n\u00f6tter dagligen g\u00e5r inte upp i vikt. Unders\u00f6kningar som kollar p\u00e5 individers matvanor visar att h\u00f6g n\u00f6tkonsumtion h\u00e4nger samman med god viktreglering.<\/strong><\/p>\n\n\n\n<p>N\u00f6tter \u00e4r n\u00e4ringsrika d\u00e5 de inneh\u00e5ller mycket bra protein, fett och i m\u00e5nga fall ocks\u00e5 fiber och mineraler. Det fett som finns i n\u00f6tter utg\u00f6rs till st\u00f6rsta del av det h\u00e4lsosamma flerom\u00e4ttade fettet, och enbart till mindre del av det d\u00e5liga m\u00e4ttade fettet (1). Den stora m\u00e4ngden fett som finns i n\u00f6tter g\u00f6r dock att de inneh\u00e5ller v\u00e4ldigt mycket energi. 100 gram valn\u00f6tter inneh\u00e5ller n\u00e4stan 700 Kcal, och samma m\u00e4ngd jordn\u00f6tter inneh\u00e5ller cirka 600 Kcal. Detta borde leda till att den som \u00e4ter mycket n\u00f6tter snabbt blir \u00f6verviktig. (2).<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/#Paradoxen_med_notter\" >Paradoxen med n\u00f6tter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/#Vad_sager_forskningen\" >Vad s\u00e4ger forskningen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/#Valet_av_matvaror_spelar_roll\" >Valet av matvaror spelar roll!<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-paradoxen-med-notter\"><span class=\"ez-toc-section\" id=\"Paradoxen_med_notter\"><\/span>Paradoxen med n\u00f6tter<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trots det h\u00f6ga energiv\u00e4rdet i n\u00f6tter, finns det mycket forskning som pekar p\u00e5 att det \u00e4r v\u00e4ldigt sv\u00e5rt att \u00e4ta f\u00f6r mycket n\u00f6tter. Livsmedelsverket gjorde \u00e5r 2014 en kunskaps\u00f6versikt och drog slutsatsen att n\u00f6tter \u00e4r effektivt f\u00f6r att motverka viktuppg\u00e5ng och hj\u00e4rt- och k\u00e4rlsjukdomar. I sin genomg\u00e5ng skriver Livsmedelsverket att det \u00e4r oklart ifall n\u00f6tter i sig sj\u00e4lva leder till <a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">viktminskning<\/a>, eller om personer som \u00e4ter mycket n\u00f6tter ocks\u00e5 lever en h\u00e4lsosam livsstil i \u00f6vrigt (3).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vad-sager-forskningen\"><span class=\"ez-toc-section\" id=\"Vad_sager_forskningen\"><\/span>Vad s\u00e4ger forskningen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I en studie fick personer jordn\u00f6tter \u00f6ver en period, som r\u00e4knat i den extra kalorim\u00e4ngden borde gjort att de gick upp cirka 4 Kg, ist\u00e4llet gick de enbart upp 1 kg (4). I ett annat fall \u00e5t personer extra valn\u00f6tter i s\u00e5n m\u00e4ngd att den f\u00f6rv\u00e4ntade viktuppg\u00e5ngen var 5 kg, ett halv\u00e5r senare vid studiens slut hade de enbart g\u00e5tt upp ett halvt kg (5). Liknande resultat har setts med mandlar. I andra studier har extra n\u00f6tter varje dag inte lett till n\u00e5gon viktf\u00f6r\u00e4ndring alls. I ett fall ombads personer att varje dag \u00e4ta pekann\u00f6tter inneh\u00e5llande 450 kcal, vid studiens slut \u00e5tta veckor senare var deras vikt of\u00f6r\u00e4ndrad (6).<\/p>\n\n\n\n<p>I en kunskaps\u00f6versikt gick forskare igenom studier som kollat p\u00e5 hur n\u00f6tter p\u00e5verkar kroppsvikten. I flera studier hade deltagare som fick n\u00f6tter dagligen g\u00e5tt ned i vikt, trots att forskarna sett till s\u00e5 att de fick i sig lika mycket energi som de gjorde sig av med (7). Resultatet \u00e4r m\u00e4rkligt d\u00e5 det ser ut att bryta mot regeln, energi in + energi ut = viktf\u00f6r\u00e4ndring.<\/p>\n\n\n\n<p>Om lika mycket energi f\u00f6rs in som ut s\u00e5 kan inte vikten f\u00f6r\u00e4ndras, d\u00e4rmed tyder detta p\u00e5 att n\u00f6tter \u00f6kar kroppens egen energif\u00f6rbrukning. Liknande resultat s\u00e5gs i en studie d\u00e4r personer fick extra mandlar eller muffins under en period. Gruppen som fick mandlar fick i sig mer kalorier, trots detta f\u00f6rblev b\u00e5da gruppernas vikt of\u00f6r\u00e4ndrad (8). Resultatet pekar p\u00e5 att n\u00f6tter \u00f6kar kroppens energif\u00f6rbrukning.<\/p>\n\n\n\n<p>I en unders\u00f6kning j\u00e4mf\u00f6rde man vad som h\u00e4nde n\u00e4r personer fick lika mycket extra kalorier i form av jordn\u00f6tter eller godis. Deltagare i godisgruppen men inte jordn\u00f6tsgruppen gick upp i vikt (9). I ett annat fall fortsatte en grupp \u00e4ta som vanligt, en grupp fick 40 gram pistaschn\u00f6tter per dag (240 Kcal), och en tredje 70 gram pistaschn\u00f6tter per dag (420 Kcal). Trots de extra kalorierna f\u00f6r\u00e4ndrades inte vikten f\u00f6r n\u00e5gon av de tv\u00e5 grupperna som \u00e5t n\u00f6tter (10).<\/p>\n\n\n\n<p>Ut\u00f6ver de studier d\u00e4r forskare tittat p\u00e5 vad som h\u00e4nder med vikten n\u00e4r personer f\u00e5r n\u00f6tter under n\u00e5gra m\u00e5nader finns unders\u00f6kningar d\u00e4r personer f\u00f6ljts \u00f6ver flera \u00e5rs tid. \u00c4ven dessa pekar p\u00e5 att n\u00f6t\u00e4tande h\u00e4nger samman med viktminskning alternativt att vikt\u00f6kning uteblir (7). I en studie d\u00e4r personers vikt sorterades efter matvanor s\u00e5g forskare att n\u00f6tter h\u00e4nger samman med en h\u00e4lsosam vikt. Varje n\u00e4ve n\u00f6tter som folk \u00e5t dagligen h\u00e4ngde ocks\u00e5 ihop med tv\u00e5 cm smalare midjem\u00e5tt (11). Liknande studier har ocks\u00e5 funnit att personer som \u00e4ter n\u00f6tter \u00e4r skyddade mot en m\u00e4ngd olika sjukdomar, d\u00e5 de i st\u00f6rre utstr\u00e4ckning undviker fetma och d\u00e5liga blodv\u00e4rden, j\u00e4mf\u00f6rt med de som avst\u00e5r fr\u00e5n n\u00f6tter. <a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">Viktreglering <\/a>med n\u00f6tter f\u00f6r s\u00e5v\u00e4l m\u00e4n som kvinnor, d\u00e4remot verkar effekten vara st\u00f6rre f\u00f6r kvinnor (12).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-valet-av-matvaror-spelar-roll\"><span class=\"ez-toc-section\" id=\"Valet_av_matvaror_spelar_roll\"><\/span>Valet av matvaror spelar roll!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sammantaget tyder detta p\u00e5 att vilka matvaror vi v\u00e4ljer spelar stor roll f\u00f6r v\u00e5r vikt. En kalori \u00e4r alltid en kalori dock kan det vara sv\u00e5rare eller l\u00e4ttare f\u00f6r oss att \u00e4ta den. Fullkornsbulgur som har ett mycket h\u00f6gt fiberinneh\u00e5ll kommer vara sv\u00e5rt att \u00e4ta f\u00f6r mycket av. Medan matvaror med mycket tillsatt salt och socker \u00e5ker ned allt f\u00f6r l\u00e4tt.<\/p>\n\n\n\n<p>Vill du veta mer finns det flera mycket bra klipp om n\u00f6tter p\u00e5 hemsidan <a href=\"http:\/\/nutritionalfacts.org\">nutritionalfacts.org<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-referenser\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li><a href=\"https:\/\/www.livsmedelsverket.se\/globalassets\/publikationsdatabas\/broschyrer-foldrar\/vad-ar-nyttigt-och-onyttigt-fett.pdf\">Livsmedelsverket (2015) Vad \u00e4r nyttigt och onyttigt fett. ISBN: 978 91 7714 236 2<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bastard J, Maachi M, Lagathu C, Kim M, Caron M, Vidal H, Capeau J, Feve B (2006) Recent advances in the relationship between obesity, inflammation, and insulin resistance, European Cytokine Network, 17(1): 4-12<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bylund J, Eneroth H, Wallin S, Abramsson-Zetterberg L (2014) Livsmedelsverket: Risk- och nyttov\u00e4rdering av n\u00f6tter: sammanst\u00e4llning av h\u00e4lsoeffekter av n\u00f6tkonsumtion. rapportserie nr 16\/2014<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alper C, Mattes R (2002) Effects of chronic peanut consumption on energy balance and hedonics. International Journal of Obesity volume 26, pages 1129\u20131137<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sabat\u00e9 J, Cordero-Macintyre Z, Siapco G, Torabian S, Haddad E (2005) Does regular walnut consumption lead to weight gain?. The Brittish Journal of Nutrition. 94(5):859-64<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Morgan W, Clayshulte B (2000) Pecans Lower Low Density Lipoprotein Cholesterol in People with Normal Lipid Levels. J Am Diet Assoc. 2000;100:312 318<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Natoli S, McCoy P (2007) A review of the evidence: nuts and body weight. Asia Pacific Journal of Clinical Nutrition. 16(4):588-97.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>N\u00f6tter inneh\u00e5ller bra fetter, proteiner och fibrer och leder trots det mycket h\u00f6ga energiinneh\u00e5llet inte till vikt\u00f6kning. Personer som f\u00e5tt upp till 500 kcal extra av n\u00f6tter dagligen g\u00e5r inte upp i vikt. Unders\u00f6kningar som kollar p\u00e5 individers matvanor visar att h\u00f6g n\u00f6tkonsumtion h\u00e4nger samman med god viktreglering. N\u00f6tter \u00e4r n\u00e4ringsrika d\u00e5 de inneh\u00e5ller mycket [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3374,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-3372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Viktreglering Med N\u00f6tter och H\u00e4lsosamma F\u00f6rdelar - reFitness<\/title>\n<meta name=\"description\" content=\"Utforska n\u00f6tters roll i viktreglering trots h\u00f6gt energiinneh\u00e5ll - en h\u00e4lsosam l\u00f6sning f\u00f6r viktkontroll och livsstil.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Viktreglering Med N\u00f6tter och H\u00e4lsosamma F\u00f6rdelar\" \/>\n<meta property=\"og:description\" content=\"Utforska n\u00f6tters roll i viktreglering trots h\u00f6gt energiinneh\u00e5ll - 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