{"id":3420,"date":"2023-04-08T14:09:52","date_gmt":"2023-04-08T14:09:52","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3420"},"modified":"2023-04-19T14:57:29","modified_gmt":"2023-04-19T14:57:29","slug":"bra-mat-vs-dalig-mat","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/","title":{"rendered":"Bra Mat vs D\u00e5lig Mat"},"content":{"rendered":"\n<p>Mat kan vara d\u00e5lig p\u00e5 grund av flera olika anledningar. N\u00e4ringsfattig mat inneh\u00e5ller mycket energi men lite mineraler, vitaminer, proteiner, fibrer, fetter och andra \u00e4mnen som kroppen beh\u00f6ver. En kost som till stor del utg\u00f6rs av n\u00e4ringsfattig mat, g\u00f6r antingen att man missar en m\u00e4ngd viktiga \u00e4mnen, alternativt m\u00e5ste man \u00e4ta f\u00f6r mycket, varp\u00e5 f\u00f6ljden blir \u00f6vervikt.<\/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\/bra-mat-vs-dalig-mat\/#Protein_viktigt_for_den_traningsintresserade\" >Protein, viktigt f\u00f6r den tr\u00e4ningsintresserade!<\/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\/bra-mat-vs-dalig-mat\/#Tillsatt_socker_gor_maten_naringsfattig\" >Tillsatt socker g\u00f6r maten n\u00e4ringsfattig<\/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\/bra-mat-vs-dalig-mat\/#For_mycket_salt_okar_risken_for_hjart_-och_karlsjukdomar\" >F\u00f6r mycket salt \u00f6kar risken f\u00f6r hj\u00e4rt -och k\u00e4rlsjukdomar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/#En_bra_diet_innehaller_fiber\" >En bra diet inneh\u00e5ller fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/#Daligt_fett_skadar_blodkarlen\" >D\u00e5ligt fett skadar blodk\u00e4rlen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/#Mikronaringsamnen\" >Mikron\u00e4rings\u00e4mnen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/#Exempel_pa_livsmedel_som_samre_i_overdrivna_mangder\" >Exempel p\u00e5 livsmedel som s\u00e4mre i \u00f6verdrivna m\u00e4ngder:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-protein-viktigt-for-den-traningsintresserade\"><span class=\"ez-toc-section\" id=\"Protein_viktigt_for_den_traningsintresserade\"><\/span>Protein, viktigt f\u00f6r den tr\u00e4ningsintresserade!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Protein \u00e4r s\u00e4llan en bristvara i Sverige, proteinbehovet f\u00f6r en person som inte tr\u00e4nar \u00e4r runt 0,9 gram per kg. F\u00f6r den som tr\u00e4nar regelbundet, och vill f\u00e5 ut mesta m\u00f6jliga av sin tr\u00e4ning b\u00f6r proteinintaget h\u00f6jas till 1,6 gram per kg. Om m\u00e5let \u00e4r att g\u00e5 ned i vikt samtidigt som man \u00f6nskar beh\u00e5lla muskelmassa, b\u00f6r man satsa p\u00e5 2 \u2013 2,5 gram per kg (12). Proteinbrist \u00e4r s\u00e4llan ett problem i Sverige, d\u00e4remot beh\u00f6ver tr\u00e4ningsentusiasten vara extra noggrann.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tillsatt-socker-gor-maten-naringsfattig\"><span class=\"ez-toc-section\" id=\"Tillsatt_socker_gor_maten_naringsfattig\"><\/span>Tillsatt socker g\u00f6r maten n\u00e4ringsfattig<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.refitness.se\/blog\/kost\/varfor-tillsatt-socker-ar-daligt-och-15-tips-for-att-undvika-det\/\">Socker tills\u00e4tts<\/a> ofta f\u00f6r att ge maten mer smak, det f\u00f6rekommer i stor m\u00e4ngd i l\u00e4sk, saft, godis, kakor men ocks\u00e5 i s\u00f6tade flingor och s\u00f6tad yoghurt. Det tillsatta sockret inneh\u00e5ller enbart kalorier, men inga vitaminer, mineraler, fibrer, proteiner eller annat som vi beh\u00f6ver. En kost rik p\u00e5 tillsatt socker g\u00f6r att du antingen f\u00e5r i dig f\u00f6r lite essentiella \u00e4mnen. Alternativt att du m\u00e5ste \u00e4ta f\u00f6r mycket kalorier, varp\u00e5 \u00f6vervikt och fetma blir f\u00f6ljden (1).<\/p>\n\n\n\n<p>World Health Organization (WHO) och livsmedelsverket rekommenderar ett tillsatt sockerintag p\u00e5 max 10 % av ens totala energiintag. WHO menar att ens tandh\u00e4lsa f\u00f6rb\u00e4ttras ytterligare om ens intag av tillsatt socker \u00e4r under 5 %. Naturligt socker i exempelvis frukt, b\u00e4r och gr\u00f6nsaker har inga bevisade negativa effekter (1 &amp; 3).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-for-mycket-salt-okar-risken-for-hjart-och-karlsjukdomar\"><span class=\"ez-toc-section\" id=\"For_mycket_salt_okar_risken_for_hjart_-och_karlsjukdomar\"><\/span>F\u00f6r mycket salt \u00f6kar risken f\u00f6r hj\u00e4rt -och k\u00e4rlsjukdomar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Salt f\u00e5r vi generellt i oss genom br\u00f6d, k\u00f6tt, charkprodukter och ost. De flesta i Sverige och v\u00e4stv\u00e4rlden skulle tj\u00e4na p\u00e5 att \u00e4ta mindre salt. Problemet \u00e4r att salt leder till h\u00f6gre blodtryck, vilket i sin tur \u00f6kar risken f\u00f6r att blodk\u00e4rlen skadas, vilket g\u00f6r att risken f\u00f6r hj\u00e4rtinfarkt och stroke \u00f6kar (2). H\u00f6g salt konsumtion \u00f6kar ocks\u00e5 risken f\u00f6r en del cancerformer (7).<\/p>\n\n\n\n<p>WHO rekommenderar ett saltintag p\u00e5 max 5 gram per dag, och <a href=\"https:\/\/www.livsmedelsverket.se\/matvanor-halsa--miljo\/kostrad\/rad-om-bra-mat-hitta-ditt-satt\/salt\">livsmedelsverket rekommenderar ett intag p\u00e5 max 6 gram per dag<\/a> (5 &amp; 6). Det \u00e4r natriumm\u00e4ngden i saltet som p\u00e5verkar blodtrycket, d\u00e4rmed kan man \u00e4ta mer salt om man v\u00e4ljer salt med l\u00e4gre natriumhalt. Att s\u00e4nka sitt saltintag blir viktigare ju \u00e4ldre man blir, d\u00e5 dess inverkan p\u00e5 blodtrycket \u00f6kar. Personer med normalt blodtryck tj\u00e4nar ocks\u00e5 p\u00e5 att h\u00e5lla sig till rekommendationerna.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-en-bra-diet-innehaller-fiber\"><span class=\"ez-toc-section\" id=\"En_bra_diet_innehaller_fiber\"><\/span>En bra diet inneh\u00e5ller fiber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Om det <a href=\"https:\/\/www.refitness.se\/blog\/kost\/varfor-tillsatt-socker-ar-daligt-och-15-tips-for-att-undvika-det\/\">tillsatta sockret<\/a> \u00e4r den d\u00e5liga kolhydraten, \u00e4r kostfiber den \u00f6nskv\u00e4rda. Fiber inneh\u00e5ller mindre kalorier, och st\u00e4ller h\u00f6gre krav p\u00e5 matsm\u00e4ltningen, d\u00e4rmed \u00e4r det sv\u00e5rt att \u00e4ta f\u00f6r mycket av fiberrik mat. Mycket fiber minskar risken f\u00f6r typ 2-diabetes, hj\u00e4rt- och k\u00e4rlsjukdomar, och en del cancerformer (10).<\/p>\n\n\n\n<p>Fiber bryts inte ned av v\u00e5ra egna enzymer, utan d\u00e4r beh\u00f6vs bakterierna i v\u00e5r tarm. \u00c4ter vi mycket fiber \u00e4r bakterierna n\u00f6jda och de producerar d\u00e5 fettsyror som vi beh\u00f6ver. \u00c4ter vi \u00e5 andra sidan f\u00f6r lite fiber kommer bakterierna b\u00f6rja \u00e4ta av v\u00e5r egen tarm, och risken f\u00f6r en m\u00e4ngd sjukdomar \u00f6kar (11). Livsmedelsverket rekommenderar ett fiberintag p\u00e5 minst 35 och 25 gram per dag f\u00f6r m\u00e4n respektive kvinnor (10).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-daligt-fett-skadar-blodkarlen\"><span class=\"ez-toc-section\" id=\"Daligt_fett_skadar_blodkarlen\"><\/span>D\u00e5ligt fett skadar blodk\u00e4rlen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fett finns i olika former; m\u00e4ttat, enkelom\u00e4ttat, flerom\u00e4ttat och transfett. Det om\u00e4ttade fettet \u00e4r nyttigt f\u00f6r oss, exempelvis \u00e4r Omega-3 och Omega-6 flerom\u00e4ttade fettsyror som vi m\u00e5ste f\u00e5 i oss via kosten. M\u00e4ttat fett \u00e4r d\u00e4remot negativt, d\u00e5 det leder till att det d\u00e5liga LDL-kolesterolet \u00f6kar som i sin tur fastnar i k\u00e4rlv\u00e4ggarna. P\u00e5 sikt leder detta till \u00e5derf\u00f6rfettning, och blodproppar kan bildas som kan orsaka hj\u00e4rtinfarkt och stroke (8).<\/p>\n\n\n\n<p>WHO rekommenderar att max 30 % av ens totala energiintag ska komma ifr\u00e5n fett, och att flerom\u00e4ttade fetter \u00e4r b\u00e4ttre \u00e4n m\u00e4ttat fett och transfetter (9). Livsmedelsverket rekommendation \u00e4r att 25-40 % av ens kalorier ska komma ifr\u00e5n fett, varav max 10 % ifr\u00e5n m\u00e4ttat fett. Bra fetter finns generellt i flyttande form, varp\u00e5 raps- och olivolja \u00e4r b\u00e4ttre vid matlagning j\u00e4mf\u00f6rt med sm\u00f6r. Fet fisk som lax och makrill inneh\u00e5ller mycket av den livsn\u00f6dv\u00e4ndiga Omega-3 fettsyran, n\u00f6tter inneh\u00e5ller ocks\u00e5 mycket bra fett (8).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mikronaringsamnen\"><span class=\"ez-toc-section\" id=\"Mikronaringsamnen\"><\/span>Mikron\u00e4rings\u00e4mnen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitaminer och mineraler \u00e4r mikron\u00e4rings\u00e4mnen, som vi m\u00e5ste f\u00e5 i oss via kosten. Vitaminer fyller en m\u00e4ngd olika funktioner, en av dessa \u00e4r att motverka skador som uppkommer av fria radikaler efter att celler anv\u00e4nt sig av syre. Det flesta vitaminer f\u00e5r vi enkelt i oss genom att \u00e4ta en varierad kost, Vitamin D \u00e4r dock ett undantag d\u00e5 denne l\u00e4tt kan missas om vi \u00e4ter lite fet fisk, eller \u00e4r ute v\u00e4ldigt lite i solen. Gravida, ammande och m\u00f6rkhyade personer beh\u00f6ver mer Vitamin D (13).<\/p>\n\n\n\n<p>Mineraler f\u00e5r vi \u00f6verlag tillr\u00e4ckligt av genom kosten, d\u00e4remot \u00e4r j\u00e4rnbrist relativt vanligt. J\u00e4rn f\u00e5r vi framf\u00f6r allt i oss genom animaliska livsmedel som k\u00f6tt och fisk, medan det j\u00e4rn som finns i vegetabiliska livsmedel \u00e4r sv\u00e5rare f\u00f6r kroppen att ta upp. D\u00e4rmed beh\u00f6ver veganer och vegetarianer var extra noggranna avseende att f\u00e5 i sig tillr\u00e4cklig j\u00e4rnm\u00e4ngd. Gravida \u00e4r en annan grupp som beh\u00f6ver vara extra noggrann med j\u00e4rnkonsumtionen (14).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-exempel-pa-livsmedel-som-samre-i-overdrivna-mangder\"><span class=\"ez-toc-section\" id=\"Exempel_pa_livsmedel_som_samre_i_overdrivna_mangder\"><\/span>Exempel p\u00e5 livsmedel som s\u00e4mre i \u00f6verdrivna m\u00e4ngder:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sm\u00f6r <\/strong>&#8211; Inneh\u00e5ller mycket kalorier och m\u00e4ttat fett, vilket kan leda till vikt\u00f6kning och hj\u00e4rt-k\u00e4rlsjukdomar.<\/li>\n\n\n\n<li><strong>Ost <\/strong>&#8211; Rik p\u00e5 energi och m\u00e4ttat fett, kan det ocks\u00e5 bidra till vikt\u00f6kning och \u00f6kad risk f\u00f6r hj\u00e4rt-k\u00e4rlsjukdomar.<\/li>\n\n\n\n<li><strong>S\u00f6tade flingor<\/strong> &#8211; Trots sm\u00e5 m\u00e4ngder fullkorn och fiber inneh\u00e5ller de mycket tillsatt socker, vilket kan \u00f6ka risken f\u00f6r \u00f6vervikt, typ 2-diabetes och karies.<\/li>\n\n\n\n<li><strong>Pommes frites<\/strong> &#8211; Energit\u00e4ta och n\u00e4ringsfattiga, de kan bidra till vikt\u00f6kning och d\u00e5lig n\u00e4ring.<\/li>\n\n\n\n<li><strong>L\u00e4sk <\/strong>&#8211; H\u00f6ga halter av tillsatt socker kan leda till \u00f6vervikt, typ 2-diabetes och karies.<\/li>\n\n\n\n<li><strong>Chips <\/strong>&#8211; Inneh\u00e5ller mycket fett och salt, vilket kan \u00f6ka risken f\u00f6r h\u00f6gt blodtryck och hj\u00e4rt-k\u00e4rlsjukdomar.<\/li>\n\n\n\n<li><strong>Korv <\/strong>&#8211; Ofta h\u00f6ga i fett och salt, de kan bidra till vikt\u00f6kning och h\u00f6gt blodtryck.<\/li>\n\n\n\n<li>F\u00e4rdigmat &#8211; Kan vara h\u00f6ga i salt, socker och fett, vilket kan p\u00e5verka hj\u00e4rt-k\u00e4rlh\u00e4lsan negativt och \u00f6ka risken f\u00f6r vikt\u00f6kning.<\/li>\n\n\n\n<li><strong>S\u00f6tsaker <\/strong>&#8211; Rika p\u00e5 tillsatt socker och tomma kalorier, de kan leda till \u00f6vervikt och \u00f6kad risk f\u00f6r karies.<\/li>\n\n\n\n<li><strong>Glass <\/strong>&#8211; Inneh\u00e5ller ofta mycket socker och fett, vilket kan bidra till vikt\u00f6kning och \u00f6kad risk f\u00f6r hj\u00e4rt-k\u00e4rlsjukdomar.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Livsmedelsverket: Socker.  L\u00e4nk <a href=\"https:\/\/www.livsmedelsverket.se\/livsmedel-och-innehall\/naringsamne\/kolhydrater\/socker\">https:\/\/www.livsmedelsverket.se\/livsmedel-och-innehall\/naringsamne\/kolhydrater\/socker<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Mat kan vara d\u00e5lig p\u00e5 grund av flera olika anledningar. N\u00e4ringsfattig mat inneh\u00e5ller mycket energi men lite mineraler, vitaminer, proteiner, fibrer, fetter och andra \u00e4mnen som kroppen beh\u00f6ver. En kost som till stor del utg\u00f6rs av n\u00e4ringsfattig mat, g\u00f6r antingen att man missar en m\u00e4ngd viktiga \u00e4mnen, alternativt m\u00e5ste man \u00e4ta f\u00f6r mycket, varp\u00e5 f\u00f6ljden [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3427,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31,29],"tags":[],"class_list":["post-3420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa","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>Bra Mat vs D\u00e5lig Mat - Tips f\u00f6r en H\u00e4lsosam Livsstil<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig skillnaden mellan bra och d\u00e5lig mat, hur protein, socker, salt, fiber, fett, samt vitaminer och mineraler p\u00e5verkar v\u00e5r h\u00e4lsa.\" \/>\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\/bra-mat-vs-dalig-mat\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bra Mat vs D\u00e5lig Mat - 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