{"id":3430,"date":"2023-04-08T15:26:57","date_gmt":"2023-04-08T15:26:57","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3430"},"modified":"2023-04-19T14:56:56","modified_gmt":"2023-04-19T14:56:56","slug":"bra-kolhydrater-varfor-viktiga-hur-valja","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/bra-kolhydrater-varfor-viktiga-hur-valja\/","title":{"rendered":"Varf\u00f6r du beh\u00f6ver bra kolhydrater"},"content":{"rendered":"\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-kolhydrater-varfor-viktiga-hur-valja\/#Olika_typer_av_kolhydrater\" >Olika typer av kolhydrater<\/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-kolhydrater-varfor-viktiga-hur-valja\/#Varfor_fibrer_ar_nyttigt\" >Varf\u00f6r fibrer \u00e4r nyttigt<\/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-kolhydrater-varfor-viktiga-hur-valja\/#Fibrer_och_bakteriefloran\" >Fibrer och bakteriefloran<\/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-kolhydrater-varfor-viktiga-hur-valja\/#Tillsatt_socker\" >Tillsatt socker<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-kolhydrater-varfor-viktiga-hur-valja\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Kolhydrater \u00e4r den enda energik\u00e4lla som vi kan anv\u00e4nda f\u00f6r att skapa energi snabbt. D\u00e4rf\u00f6r \u00e4r kolhydrater viktiga vid styrketr\u00e4ning. Kolhydrater som kommer fr\u00e5n fiberrika livsmedel minskar risken f\u00f6r en m\u00e4ngd sjukdomar och \u00e4r effektivt f\u00f6r <a href=\"https:\/\/www.refitness.se\/blog\/kost\/ata-notter-for-viktreglering-och-halsa\/\">viktreglering<\/a> och en h\u00e4lsosam tarmflora. Kolhydrater i form av tillsatt socker inneh\u00e5ller enbart energi och ingen viktig n\u00e4ring.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-olika-typer-av-kolhydrater\"><span class=\"ez-toc-section\" id=\"Olika_typer_av_kolhydrater\"><\/span>Olika typer av kolhydrater<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolhydrater \u00e4r ett samlingsnamn f\u00f6r st\u00e4rkelse, kostfibrer och olika sockerarter. M\u00e4ngden energi fr\u00e5n kolhydrater varierar. Vanligtvis f\u00e5r vi oss 4 Kcal f\u00f6r varje gram kolhydrat vi \u00e4ter, f\u00f6r kostfibrer f\u00e5r vi enbart i oss 2 Kcal per gram. Kolhydrater f\u00e5r vi i oss genom att \u00e4ta spannm\u00e5lsprodukter, frukt, gr\u00f6nsaker, dryck med tillsatt socker och olika bakverk. Vilken typ av kolhydrater det r\u00f6r sig om beror ofta p\u00e5 hur matvaran har bearbetats. Spannm\u00e5lsprodukter som har malts ned och d\u00e4r delar av kornet plockats bort har n\u00e4stan alltid ett l\u00e5gt fiberinneh\u00e5ll, medan matvaror d\u00e4r hela kornet ing\u00e5tt i framst\u00e4llningen \u00e4r fiberrika och kallas f\u00f6r fullkornsprodukter (1).<\/p>\n\n\n\n<p>I Sverige tj\u00e4nar de flesta p\u00e5 att f\u00e5 i sig mer fullkorn och fibrer och mindre <a href=\"https:\/\/www.refitness.se\/blog\/kost\/varfor-tillsatt-socker-ar-daligt-och-15-tips-for-att-undvika-det\/\">tillsatt socker<\/a>. Gr\u00f6nsaker, frukt, rotfrukter, b\u00e4r, kn\u00e4ckebr\u00f6d och n\u00f6tter \u00e4r livsmedel som inneh\u00e5ller mycket fibrer. Fibrer finns i olika former, varp\u00e5 det \u00e4r nyttigt att f\u00e5 i sig fibrer fr\u00e5n olika k\u00e4llor. Ett bra s\u00e4tt att hitta fiberrik mat \u00e4r att leta efter nyckelh\u00e5lsm\u00e4rkta varor, dessa inneh\u00e5ller ocks\u00e5 en l\u00e5g m\u00e4ngd tillsatt salt och socker.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-varfor-fibrer-ar-nyttigt\"><span class=\"ez-toc-section\" id=\"Varfor_fibrer_ar_nyttigt\"><\/span>Varf\u00f6r fibrer \u00e4r nyttigt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mat rik p\u00e5 fibrer \u00e4r effektivt f\u00f6r att reglera vikten, den inneh\u00e5ller mindre Kcal och st\u00e4ller h\u00f6gre krav p\u00e5 v\u00e5r matsm\u00e4ltning, d\u00e4rmed blir det sv\u00e5rt att \u00e4ta f\u00f6r mycket av den.<\/p>\n\n\n\n<p>En del fullkornsprodukter inneh\u00e5ller mycket betaglukaner, ett \u00e4mne som h\u00e5ller kolesterolniv\u00e5erna nere d\u00e5 de plockar upp gallsalter, som annars kan anv\u00e4ndas i tillverkningen av kolesterol. En <a href=\"https:\/\/www.refitness.se\/blog\/kost\/bra-mat-vs-dalig-mat\/\">kost <\/a>som inneh\u00e5ller mycket fibrer minskar risken f\u00f6r typ 2 diabetes, hj\u00e4rt- och k\u00e4rlsjukdomar, och olika former av cancer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fibrer-och-bakteriefloran\"><span class=\"ez-toc-section\" id=\"Fibrer_och_bakteriefloran\"><\/span>Fibrer och bakteriefloran<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fibrer \u00e4r ocks\u00e5 viktig n\u00e4ring f\u00f6r de bakterier vi har i tarmfloran. Bakterieflora spelar en viktig roll f\u00f6r v\u00e5r h\u00e4lsa. En flora med bra och varierade bakterier skyddar oss mot kroniska sjukdomar genom att den systemiska inflammationen h\u00e5lls nere (2). En god bakterieflora verkar ocks\u00e5 ha en stark koppling till v\u00e5r hj\u00e4rna, och kan d\u00e4rmed p\u00e5verka hur du m\u00e5r (3). En viss bakterie kan vara nyttig f\u00f6rr oss, om vi matar den med r\u00e4tt fibrer, d\u00e5 skapar den en fettsyra som motverkar inflammation. Om vi f\u00e5r i oss samma bakterie via fiberfattig kost kan bakterien b\u00f6rja \u00e4ta av v\u00e5r egen tarm, vilket d\u00e5 leder till att farliga mikroorganismer l\u00e4ttare tar sig igenom tarmv\u00e4ggen (3). Livsmedelsverket rekommenderar ett fiberintag f\u00f6r vuxna kvinnor och m\u00e4n p\u00e5 minst 25 respektive minst 35 gram per dag (1).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tillsatt-socker\"><span class=\"ez-toc-section\" id=\"Tillsatt_socker\"><\/span>Tillsatt socker<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\/\">Tillsatt socker anv\u00e4nds mycket i matberedning<\/a> f\u00f6r att ge extra smak, det inneh\u00e5ller dock inga mineraler eller vitaminer, vilket g\u00f6r det n\u00e4ringsfattigt. Mat med mycket socker \u00e4r alltid onyttigt. Ist\u00e4llet kunde \u00e4tit n\u00e5got som ut\u00f6ver energi g\u00f6r att du f\u00e5r i dig viktiga fettsyror, proteiner, fibrer, mineraler och vitaminer. Socker \u00e4r l\u00e4tt att bryta ned och kan d\u00e4rf\u00f6r bearbetas av de bakterier vi har i munnen. N\u00e4r detta sker bildas karies, vilket \u00f6kar risken f\u00f6r h\u00e5l i t\u00e4nderna. Livsmedelsverket rekommenderar ett sockerintag p\u00e5 max 55 gram f\u00f6r vuxna kvinnor och 70 gram f\u00f6r vuxna m\u00e4n (1).<\/p>\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<ul class=\"wp-block-list\" type=\"1\">\n<li>1. <a href=\"https:\/\/www.livsmedelsverket.se\/globalassets\/publikationsdatabas\/broschyrer-foldrar\/vad-ar-nyttiga-och-onyttiga-kolhydrater.pdf\">Livsmedelsverket (2015) Vad \u00e4r nyttiga kolhydrater,<\/a> Livsmedelsverket, Uppsala mars 2015. ISBN: 978 91 7714 237 9.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2.F\u00f6rel\u00e4sning (2017) Claire Fraser &#8211; The Human Gut Microbiome in Health and Disease,  . L\u00e4nk <a href=\"https:\/\/www.youtube.com\/watch?v=YciV60j-PXQ\">https:\/\/www.youtube.com\/watch?v=YciV60j-PXQ<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3.Foster J och McVey Neufeld K (2013) Gut\u2013brain axis: how the microbiome, influences anxiety and depression, Trends in neuroscience,<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Kolhydrater \u00e4r den enda energik\u00e4lla som vi kan anv\u00e4nda f\u00f6r att skapa energi snabbt. D\u00e4rf\u00f6r \u00e4r kolhydrater viktiga vid styrketr\u00e4ning. Kolhydrater som kommer fr\u00e5n fiberrika livsmedel minskar risken f\u00f6r en m\u00e4ngd sjukdomar och \u00e4r effektivt f\u00f6r viktreglering och en h\u00e4lsosam tarmflora. Kolhydrater i form av tillsatt socker inneh\u00e5ller enbart energi och ingen viktig n\u00e4ring. Olika [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3435,"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-3430","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>Bra Kolhydrater: Varf\u00f6r de \u00e4r viktiga och vilka du ska v\u00e4lja<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig varf\u00f6r bra kolhydrater \u00e4r viktiga, de b\u00e4sta typerna, och tips f\u00f6r att \u00f6ka fiberintag och minska tillsatt socker i din kost.\" \/>\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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