{"id":1680,"date":"2022-06-05T06:00:28","date_gmt":"2022-06-05T04:00:28","guid":{"rendered":"https:\/\/madebymary.se\/?p=1680"},"modified":"2024-08-26T15:48:24","modified_gmt":"2024-08-26T13:48:24","slug":"hur-jag-gor-mina-favoritmaltider-halsosammare","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/hur-jag-gor-mina-favoritmaltider-halsosammare\/","title":{"rendered":"Hur jag g\u00f6r mina favoritm\u00e5ltider h\u00e4lsosammare"},"content":{"rendered":"<p>Att njuta av sina favoritm\u00e5ltider beh\u00f6ver inte betyda att kompromissa med h\u00e4lsan. Med n\u00e5gra enkla justeringar kan man g\u00f6ra sina \u00e4lskade r\u00e4tter b\u00e5de n\u00e4ringsrika och delikata. H\u00e4r delar jag med mig av hur jag g\u00f6r mina favoritm\u00e5ltider h\u00e4lsosammare, utan att offra smak och njutning.<\/p>\n<h2>Byta ut ingredienser: Sm\u00e5 f\u00f6r\u00e4ndringar med stor effekt<\/h2>\n<p>Att g\u00f6ra h\u00e4lsosamma byten \u00e4r en enkel och effektiv metod f\u00f6r att f\u00f6rb\u00e4ttra n\u00e4ringsv\u00e4rdet i dina m\u00e5ltider.<\/p>\n<p><strong>H\u00e4r \u00e4r n\u00e5gra exempel p\u00e5 hur jag g\u00f6r detta:<\/strong><\/p>\n<h3>Vit pasta till fullkornspasta<\/h3>\n<p>Vit pasta \u00e4r en stapelvara i m\u00e5nga r\u00e4tter, men att byta ut den mot fullkornspasta ger extra fibrer och n\u00e4rings\u00e4mnen.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Spaghetti bolognese<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Anv\u00e4nd fullkornsspaghetti ist\u00e4llet f\u00f6r vanlig spaghetti.<\/li>\n<\/ul>\n<h3>Sm\u00f6r till olivolja<\/h3>\n<p>Sm\u00f6r \u00e4r gott, men <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a> inneh\u00e5ller h\u00e4lsosamma fetter som \u00e4r b\u00e4ttre f\u00f6r hj\u00e4rtat.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Stekt kyckling<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Stek kycklingen i olivolja ist\u00e4llet f\u00f6r sm\u00f6r.<\/li>\n<\/ul>\n<h3>Socker till naturliga s\u00f6tningsmedel<\/h3>\n<p>Att minska m\u00e4ngden socker i kosten kan f\u00f6rb\u00e4ttra h\u00e4lsan avsev\u00e4rt. Anv\u00e4nd naturliga s\u00f6tningsmedel som honung, agavesirap eller dadlar.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Pannkakor<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Anv\u00e4nd honung eller agavesirap ist\u00e4llet f\u00f6r socker i smeten.<\/li>\n<\/ul>\n<h2>F\u00f6r\u00e4ndra tillagningsmetoder: Minska fett och kalorier<\/h2>\n<p>Att \u00e4ndra hur man tillagar maten kan g\u00f6ra en stor skillnad i h\u00e4lsosamheten.<\/p>\n<p><strong>H\u00e4r \u00e4r n\u00e5gra s\u00e4tt jag g\u00f6r mina m\u00e5ltider l\u00e4ttare och h\u00e4lsosammare:<\/strong><\/p>\n<h3>Stekning till grillning eller bakning<\/h3>\n<p>Grillning eller bakning kr\u00e4ver mindre fett \u00e4n stekning och bevarar mer av n\u00e4rings\u00e4mnena.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Friterade kycklingvingar<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Grilla eller baka kycklingvingarna ist\u00e4llet f\u00f6r att fritera dem.<\/li>\n<\/ul>\n<h3>\u00c5ngkokning<\/h3>\n<p>\u00c5ngkokning \u00e4r ett utm\u00e4rkt s\u00e4tt att tillaga gr\u00f6nsaker och bevara deras n\u00e4rings\u00e4mnen.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Stekta gr\u00f6nsaker<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: \u00c5ngkoka gr\u00f6nsakerna ist\u00e4llet f\u00f6r att steka dem i olja.<\/li>\n<\/ul>\n<h2>\u00d6ka gr\u00f6nsaksintaget: Fyll ut med n\u00e4ringsrika ingredienser<\/h2>\n<p>Att l\u00e4gga till fler gr\u00f6nsaker i m\u00e5ltiderna \u00e4r ett enkelt s\u00e4tt att \u00f6ka fiber- och n\u00e4ringsintaget.<\/p>\n<p><strong>H\u00e4r \u00e4r n\u00e5gra kreativa s\u00e4tt att inkludera fler gr\u00f6nsaker:<\/strong><\/p>\n<h3>Zoodles (zucchini-nudlar)<\/h3>\n<p>Byt ut en del eller hela pastan mot zucchininudlar f\u00f6r en l\u00e4gre kalori- och kolhydratsalternativ.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: <a href=\"https:\/\/madebymary.se\/en\/pasta-alfredo\/\">Pasta Alfredo<\/a><\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Blanda fullkornspasta med zucchininudlar.<\/li>\n<\/ul>\n<h3>Gr\u00f6nsaksbaserade s\u00e5ser<\/h3>\n<p>Byt ut tunga, gr\u00e4ddbaserade s\u00e5ser mot s\u00e5ser gjorda p\u00e5 gr\u00f6nsaker och \u00f6rter.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: <a href=\"https:\/\/madebymary.se\/en\/lasagne\/\">Lasagne<\/a><\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: G\u00f6r en tomat- och gr\u00f6nsakss\u00e5s ist\u00e4llet f\u00f6r en tjock bechamels\u00e5s.<\/li>\n<\/ul>\n<h2>Kontrollera portionerna: \u00c4t mindre men njut mer<\/h2>\n<p>Portionskontroll \u00e4r nyckeln till att njuta av favoritm\u00e5ltider utan att \u00f6ver\u00e4ta.<\/p>\n<p><strong>H\u00e4r \u00e4r n\u00e5gra strategier jag anv\u00e4nder:<\/strong><\/p>\n<h3>Mindre tallrikar<\/h3>\n<p>Anv\u00e4nd mindre tallrikar f\u00f6r att lura hj\u00e4rnan att tro att du \u00e4ter mer \u00e4n du faktiskt g\u00f6r.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Allt p\u00e5 buff\u00e9n<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Ta mindre tallrikar och fyll dem med mindre portioner.<\/li>\n<\/ul>\n<h3>Lyssna p\u00e5 kroppens signaler<\/h3>\n<p>\u00c4t l\u00e5ngsamt och lyssna p\u00e5 kroppens signaler f\u00f6r m\u00e4ttnad. Detta hj\u00e4lper till att undvika att \u00e4ta f\u00f6r mycket.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Hemlagad pizza<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: \u00c4t l\u00e5ngsamt och njut av varje tugga, och sluta \u00e4ta n\u00e4r du \u00e4r m\u00e4tt.<\/li>\n<\/ul>\n<h2>F\u00f6rberedelser och planering: Nyckeln till h\u00e4lsosamma m\u00e5ltider<\/h2>\n<p>Att planera och f\u00f6rbereda m\u00e5ltider i f\u00f6rv\u00e4g g\u00f6r det l\u00e4ttare att h\u00e5lla sig till h\u00e4lsosamma val.<\/p>\n<h3>Matprep<\/h3>\n<p>F\u00f6rbered st\u00f6rre m\u00e4ngder h\u00e4lsosamma r\u00e4tter som kan f\u00f6rvaras i kylen eller frysen f\u00f6r att snabbt kunna v\u00e4rma upp n\u00e4r tiden \u00e4r knapp.<\/p>\n<ul>\n<li><strong>Favoritr\u00e4tt<\/strong>: Grytor och soppor<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: Koka stora m\u00e4ngder gr\u00f6nsaksbaserade grytor och frys in i portionsstorlekar.<\/li>\n<\/ul>\n<h2>H\u00e4lsosamma snacks<\/h2>\n<p>Ha h\u00e4lsosamma snacks till hands f\u00f6r att undvika frestelsen att \u00e4ta oh\u00e4lsosamma alternativ.<\/p>\n<ul>\n<li><strong>Favoritsnacks<\/strong>: Chips och godis<\/li>\n<li><strong>H\u00e4lsosammare version<\/strong>: F\u00f6rbered gr\u00f6nsaksstavar med hummus eller n\u00f6tter och fr\u00f6n.<\/li>\n<\/ul>\n<h2>Avslutande tankar<\/h2>\n<p>Att g\u00f6ra sina favoritm\u00e5ltider h\u00e4lsosammare beh\u00f6ver inte vara sv\u00e5rt eller tidskr\u00e4vande. Genom att byta ut vissa ingredienser, \u00e4ndra tillagningsmetoder, \u00f6ka gr\u00f6nsaksintaget, kontrollera portionerna och planera i f\u00f6rv\u00e4g kan du njuta av dina \u00e4lskade r\u00e4tter samtidigt som du tar hand om din h\u00e4lsa. Prova dessa tips och uppt\u00e4ck hur sm\u00e5 f\u00f6r\u00e4ndringar kan g\u00f6ra en stor skillnad!<\/p>","protected":false},"excerpt":{"rendered":"<p>Att njuta av sina favoritm\u00e5ltider beh\u00f6ver inte betyda att kompromissa med h\u00e4lsan. Med n\u00e5gra enkla justeringar kan man g\u00f6ra sina \u00e4lskade r\u00e4tter b\u00e5de n\u00e4ringsrika och delikata. H\u00e4r delar jag med mig av hur jag g\u00f6r mina favoritm\u00e5ltider h\u00e4lsosammare, utan att<\/p>","protected":false},"author":1,"featured_media":3617,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[55,46],"tags":[],"class_list":["post-1680","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","category-halsa-inspiration","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hur jag g\u00f6r mina favoritm\u00e5ltider h\u00e4lsosammare - Made by Mary<\/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:\/\/madebymary.se\/en\/hur-jag-gor-mina-favoritmaltider-halsosammare\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur jag g\u00f6r mina favoritm\u00e5ltider h\u00e4lsosammare - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att njuta av sina favoritm\u00e5ltider beh\u00f6ver inte betyda att kompromissa med h\u00e4lsan. 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