{"id":4331,"date":"2023-04-23T17:09:39","date_gmt":"2023-04-23T17:09:39","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=4331"},"modified":"2023-04-23T17:09:41","modified_gmt":"2023-04-23T17:09:41","slug":"kost-for-hjarnhalsa-livsmedel-tips","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/halsa\/kost-for-hjarnhalsa-livsmedel-tips\/","title":{"rendered":"Hj\u00e4rnh\u00e4lsa: Livsmedel och kosttips"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4331\" class=\"elementor elementor-4331\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-09603c3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"09603c3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-39681ff\" data-id=\"39681ff\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e060577 elementor-widget elementor-widget-shortcode\" data-id=\"e060577\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><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\/halsa\/kost-for-hjarnhalsa-livsmedel-tips\/#Kalorioverskottunderskott_och_hjarnhalsan\" >Kalori\u00f6verskott\/underskott och hj\u00e4rnh\u00e4lsan<\/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\/halsa\/kost-for-hjarnhalsa-livsmedel-tips\/#Omega-3_ar_en_viktig_byggsten_for_hjarnceller_och_hjarnhalsa\" >Omega-3 \u00e4r en viktig byggsten f\u00f6r hj\u00e4rnceller och hj\u00e4rnh\u00e4lsa.<\/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\/halsa\/kost-for-hjarnhalsa-livsmedel-tips\/#Bar_bekampar_fria_radikaler\" >B\u00e4r bek\u00e4mpar fria radikaler<\/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\/halsa\/kost-for-hjarnhalsa-livsmedel-tips\/#Alfa-liponsyra_och_minnet\" >Alfa-liponsyra och minnet<\/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\/halsa\/kost-for-hjarnhalsa-livsmedel-tips\/#i\" >&nbsp;<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c06a0f elementor-widget elementor-widget-text-editor\" data-id=\"3c06a0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Hj\u00e4rnan best\u00e5r av miljarder olika nervceller, som kommunicerar med varandra genom elektriska och kemiska signaler. Hj\u00e4rnan beh\u00f6ver mycket energi och trots att den bara v\u00e4ger lite mer \u00e4n ett kg, st\u00e5r den f\u00f6r cirka 20 % av v\u00e5r energikonsumtion (1).<\/strong>\u00a0<\/p><p>Hur bra mentala f\u00f6rm\u00e5gor som minne, koncentration, uppm\u00e4rksamhet och kreativitet fungerar beror p\u00e5 flera faktorer. En del kan vi p\u00e5verka genom bra mat och tr\u00e4ning. Exempelvis kan \u00e4ldre genom konditions- och styrketr\u00e4ning skydda den struktur i hj\u00e4rnan som beh\u00f6vs f\u00f6r att skapa minnen (2 &amp; 8).<\/p><p>Det g\u00e5r att unders\u00f6ka hur kosten p\u00e5verkar v\u00e5ra mentala f\u00f6rm\u00e5gor och hj\u00e4rnh\u00e4lsa p\u00e5 olika niv\u00e5er. Forskare har kollat p\u00e5 hur den totala m\u00e4ngden kalorier p\u00e5verkar oss, samt hur specifika livsmedel inverkar p\u00e5 olika processer (4).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ebc21c elementor-widget elementor-widget-heading\" data-id=\"2ebc21c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\"><span class=\"ez-toc-section\" id=\"Kalorioverskottunderskott_och_hjarnhalsan\"><\/span>Kalori\u00f6verskott\/underskott och hj\u00e4rnh\u00e4lsan<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-00b8a5a elementor-widget elementor-widget-text-editor\" data-id=\"00b8a5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Om vi f\u00e5r i oss mer energi genom kosten \u00e4n vad vi g\u00f6r oss av med befinner vi oss i ett kalori\u00f6verskott, vilket p\u00e5verkar v\u00e5r hj\u00e4rnh\u00e4lsa negativt.. P\u00e5 sikt kommer detta leda till \u00f6vervikt och fetma, vilket \u00e4r en riskfaktor f\u00f6r en m\u00e4ngd sjukdomar som exempelvis hj\u00e4rt- och k\u00e4rlsjukdomar, diabetes och depression (5).\u00a0<\/p><p>Ett \u00f6verskott av mat g\u00f6r ocks\u00e5 att fler fria radikaler skapas i kroppen, dessa sliter p\u00e5 v\u00e5ra v\u00e4vnader, och hj\u00e4rncellerna \u00e4r inget undantag. Det som f\u00f6rst sker \u00e4r att hj\u00e4rncellerna f\u00e5r sv\u00e5rare att skicka information till varandra, men cellerna kan ocks\u00e5 f\u00f6rst\u00f6ras (4).<\/p><p>Ett <a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">kaloriunderskott, kan \u00e5 andra sidan ha positiva<\/a> effekter d\u00e5 man sett att niv\u00e5erna av BDNF \u00f6kar. Det \u00e4r ett \u00e4mne som finns i hj\u00e4rnan och h\u00f6ga niv\u00e5er g\u00f6r att nervceller utvecklas snabbare.\u00a0<\/p><p>Givetvis g\u00e4ller det att vara f\u00f6rsiktig n\u00e4r man ligger p\u00e5 ett kaloriunderskott s\u00e5 att man f\u00e5r i sig de <a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/\">protein<\/a>, fibrer, fetter, vitaminer och mineraler som kroppen beh\u00f6ver. Uppn\u00e5r man detta \u00e4r det dock troligt att hj\u00e4rnan kommer fungera lite b\u00e4ttre (4).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-892ba55 elementor-widget elementor-widget-heading\" data-id=\"892ba55\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\"><span class=\"ez-toc-section\" id=\"Omega-3_ar_en_viktig_byggsten_for_hjarnceller_och_hjarnhalsa\"><\/span>Omega-3 \u00e4r en viktig byggsten f\u00f6r hj\u00e4rnceller och hj\u00e4rnh\u00e4lsa.<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0cc99c5 elementor-widget elementor-widget-text-editor\" data-id=\"0cc99c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Omega-3 \u00e4r en flerom\u00e4ttad fettsyra som fr\u00e4mst hittas i fet fisk, vi kan inte tillverka den sj\u00e4lv utan beh\u00f6ver f\u00e5 i oss den via kosten. Den har en anti-inflammatorisk effekt och motverkar d\u00e4rmed en rad sjukdomar. Exempelvis har Omega-3 en antidepressiv effekt (2).\u00a0<\/p><p>De fettsyror som finns i Omega-3 \u00e4r viktiga f\u00f6r att cellernas membran ska fungera. Ett stark cellmembran skyddar cellen, och g\u00f6r att en m\u00e4ngd olika processer fungerar b\u00e4ttre. Omega-3 g\u00f6r ocks\u00e5 att kopplingarna mellan hj\u00e4rnceller st\u00e4rks, vilket g\u00f6r att kommunikationen dem emellan f\u00f6rb\u00e4ttras (4).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d893026 elementor-widget elementor-widget-image\" data-id=\"d893026\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/berries.png\" class=\"attachment-large size-large wp-image-4344 not-transparent\" alt=\"en sk\u00e5l med b\u00e4r som f\u00f6rb\u00e4ttrar din hj\u00e4rnh\u00e4lsa\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/berries.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/berries-300x300.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/berries-150x150.png 150w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/berries-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-has-transparency=\"false\" data-dominant-color=\"392e2a\" style=\"--dominant-color: #392e2a\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e9b4a77 elementor-widget elementor-widget-heading\" data-id=\"e9b4a77\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">B\u00e4r bek\u00e4mpar fria radikaler <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1ef7c1 elementor-widget elementor-widget-text-editor\" data-id=\"f1ef7c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Fria radikaler \u00e4r en biprodukt av cellernas arbete, som n\u00e4mnt sliter dessa p\u00e5 v\u00e5ra celler. B\u00e4r \u00e4r et livsmedel som skyddar hj\u00e4rnans celler mot de fria radikalerna och bidrar till en b\u00e4ttre hj\u00e4rnh\u00e4lsa.(4).\u00a0<\/p><p>B\u00e4r har ocks\u00e5 m\u00e5nga andra positiva h\u00e4lsoeffekter. Exempelvis g\u00f6r bl\u00e5b\u00e4r att de celler som motverkar cancer \u00f6kar kraftigt i antal och \u00e4ven hj\u00e4lper ditt <a href=\"https:\/\/www.refitness.se\/blog\/kost\/stark-ditt-immunforsvar-genom-smarta-val\/\">immunf\u00f6rsvar<\/a> (6).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b818bee elementor-widget elementor-widget-heading\" data-id=\"b818bee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-large\">Alfa-liponsyra och minnet <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20724f4 elementor-widget elementor-widget-text-editor\" data-id=\"20724f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Alfa-liponsyra \u00e4r en antioxidant som kan f\u00f6rb\u00e4ttra minnet och mentala f\u00f6rm\u00e5gor, och finns i livsmedel som lever, spenat och broccoli. Flera djurf\u00f6rs\u00f6k har visat att den leder till b\u00e4ttre minne och mental snabbhet.\u00a0<\/p><p>Det finns ocks\u00e5 studier som visat att personer med Alzheimers sjukdom som f\u00e5r alfa-liponsyra tappar sina mentala f\u00f6rm\u00e5gor i l\u00e5ngsammare takt (4). Detta kan vara extra intressant f\u00f6r \u00e4ldre personer d\u00e5 det \u00e4r vid 60 \u00e5rs \u00e5ldern som minnet i regel b\u00f6rjar f\u00f6rs\u00e4mras (7).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8992c91 elementor-widget elementor-widget-toggle\" data-id=\"8992c91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1441\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1441\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Referenser<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1441\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1441\"><h3><span class=\"ez-toc-section\" id=\"i\"><\/span>&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h3><ol><li><a href=\"https:\/\/www.amazon.com\/Feeling-Brain-Biology-Psychology-Emotions\/dp\/0393706656\">Johnston E, Olson L (2015) The feeling brain: the biology and psychology of emotions. ed. New York, N.Y. : W. W. Norton &amp; Company<\/a><\/li><\/ol><ol start=\"2\"><li>Erickson K, Voss M, Prakash R, Basak C, Szabo A, Chaddock L, Kim J, Heo S, Alves H, White S, Wojcicki T, Mailey E, Vieira V, Martin S, Pence B, Woods J, McAuley E, Kramer A (2011) Exercise training increases size of hippocampus and improves memory, PNAS February 15, 108 (7) 3017-3022<\/li><\/ol><ol start=\"3\"><li>Grosso G, Pajak A, Marventano S, Castellano S, Galvano, Bucolo C, Drago F, Caraci F (2014) Role of Omega-3 Fatty Acids in the Treatment of Depressive Disorders: A Comprehensive Meta-Analysis of Randomized Clinical Trials, PLOS one, 9(5): e96905<\/li><\/ol><ol start=\"4\"><li>Gomez-Pinilla F (2008) Brain foods: the effects of nutrients on brain function, Nat Rev Neurosci. Jul; 9(7): 568\u2013578.<\/li><\/ol><ol start=\"5\"><li>Tilg H, Moschen A (2006) Adipocytokines: mediators linking adipose tissue, inflammation and immunity. Nature Reviews immunology. 6(10):772-83<\/li><\/ol><ol start=\"6\"><li>McAnulty med kollegor (2011) Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running, Appl Physiol Nutr Metab. 2011 Dec;36(6):976-84.<\/li><\/ol><ol start=\"7\"><li>Nyberg L, Nilsson L, Letmark P (2016) Det \u00e5ldrande minnet: nycklar till att bevara hj\u00e4rnans resurser, 1. utg. Stockholm : Natur och Kultur,<\/li><\/ol><ol start=\"8\"><li>Cassilhas R, Antunes H, Tufik S, de Mello T (2010) Mood, anxiety, and serum IGF-1 in elderly men given 24 weeks of high resistance exercise, Percept Mot Skills. Feb;110(1):265-76<\/li><\/ol><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Hj\u00e4rnan best\u00e5r av miljarder olika nervceller, som kommunicerar med varandra genom elektriska och kemiska signaler. Hj\u00e4rnan beh\u00f6ver mycket energi och trots att den bara v\u00e4ger lite mer \u00e4n ett kg, st\u00e5r den f\u00f6r cirka 20 % av v\u00e5r energikonsumtion (1).&nbsp; Hur bra mentala f\u00f6rm\u00e5gor som minne, koncentration, uppm\u00e4rksamhet och kreativitet fungerar beror p\u00e5 flera faktorer. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4356,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31],"tags":[],"class_list":["post-4331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hj\u00e4rnh\u00e4lsa: Livsmedel och kosttips - reFitness<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig hur du kan f\u00f6rb\u00e4ttra din hj\u00e4rnh\u00e4lsa genom kost. 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