{"id":4386,"date":"2025-02-10T11:58:20","date_gmt":"2025-02-10T10:58:20","guid":{"rendered":"https:\/\/madebymary.se\/?p=4386"},"modified":"2025-05-12T12:04:57","modified_gmt":"2025-05-12T10:04:57","slug":"ej-processad-mat-ar-nyckeln-till-battre-halsa","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/ej-processad-mat-ar-nyckeln-till-battre-halsa\/","title":{"rendered":"Ej processad mat \u00e4r nyckeln till b\u00e4ttre h\u00e4lsa"},"content":{"rendered":"<p>Oprocessad mat \u2013 allts\u00e5 mat som inte \u00e4r industriellt bearbetad \u2013 har visat sig vara ett av de mest avg\u00f6rande kostvalen f\u00f6r att f\u00f6rb\u00e4ttra h\u00e4lsa, minska risken f\u00f6r sjukdom och bibeh\u00e5lla en naturlig kroppsvikt. Studier visar att m\u00e4nniskor som \u00e4ter mestadels oprocessad mat har l\u00e4gre f\u00f6rekomst av fetma, hj\u00e4rt-k\u00e4rlsjukdomar, diabetes typ 2 och vissa former av cancer. Maten inneh\u00e5ller f\u00e4rre tillsatser, inga industriella transfetter och har oftast ett naturligt inneh\u00e5ll av <a href=\"https:\/\/madebymary.se\/en\/multivitamin-som-dagligt-komplement-till-en-varierad-kost\/\">vitaminer<\/a>, mineraler, antioxidanter och fibrer.<\/p>\n<h3>Vad r\u00e4knas som oprocessad mat?<\/h3>\n<p>Oprocessad eller minimalt processad mat \u00e4r r\u00e5varor som i stort sett \u00e4r of\u00f6r\u00e4ndrade fr\u00e5n sin naturliga form:<\/p>\n<ul>\n<li><strong>F\u00e4rska frukter och gr\u00f6nsaker<\/strong><\/li>\n<li><strong>Obearbetat k\u00f6tt, fisk och <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/strong><\/li>\n<li><strong>Fullkornsprodukter (t.ex. havregryn, r\u00e5g, quinoa)<\/strong><\/li>\n<li><strong>Baljv\u00e4xter (t.ex. linser, b\u00f6nor, kik\u00e4rtor)<\/strong><\/li>\n<li><strong>N\u00f6tter och fr\u00f6n utan <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a> och tillsatser<\/strong><\/li>\n<li><strong>Vatten, os\u00f6tad kaffe\/te, mj\u00f6lk utan tillsatser<\/strong><\/li>\n<\/ul>\n<p>Minimalt processad mat kan t.ex. vara skivad, fryst, j\u00e4st, torkad eller kokt \u2013 men den inneh\u00e5ller fortfarande inga on\u00f6diga kemiska tillsatser.<\/p>\n<h3>Riskerna med processad mat j\u00e4mf\u00f6rt med naturlig mat<\/h3>\n<p>Processad mat \u2013 s\u00e4rskilt den som klassas som <strong>ultraprocessad<\/strong> \u2013 har kopplats till \u00f6kad risk f\u00f6r \u00f6vervikt, inflammatoriska tillst\u00e5nd, <a href=\"https:\/\/madebymary.se\/en\/sjukdomar-som-ger-hogt-blodtryck\/\">h\u00f6gt blodtryck<\/a>, insulinresistens och tarmproblem. Det handlar om produkter som:<\/p>\n<ul>\n<li>Inneh\u00e5ller <strong>tillsatt socker, salt, smakf\u00f6rst\u00e4rkare, konserveringsmedel och f\u00e4rg\u00e4mnen<\/strong><\/li>\n<li>Har <strong>l\u00e5gt n\u00e4ringsv\u00e4rde men h\u00f6gt energiinneh\u00e5ll<\/strong><\/li>\n<li>\u00c4r designade f\u00f6r att trigga \u00f6ver\u00e4tning (hyperpalatabilitet)<\/li>\n<li>Ofta marknadsf\u00f6rs som \u201cnyttiga\u201d trots att de inneh\u00e5ller dolt socker eller kemikalier<\/li>\n<\/ul>\n<p>Exempel: f\u00e4rdigr\u00e4tter, frukostflingor med socker, energibars, chips, l\u00e4sk, snabbnudlar, <a href=\"https:\/\/madebymary.se\/en\/varfor-ar-processat-kott-farligt\/\">processat<\/a> k\u00f6ttp\u00e5l\u00e4gg.<\/p>\n<h3>Kroppen k\u00e4nner igen naturlig mat<\/h3>\n<p>N\u00e4r du \u00e4ter oprocessad mat f\u00e5r kroppen det den \u00e4r biologiskt anpassad f\u00f6r att hantera. N\u00e4rings\u00e4mnena kommer i ett naturligt &#8221;paket&#8221; d\u00e4r t.ex. fibrer bromsar blodsockret, antioxidanter skyddar cellerna och <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a> bygger upp muskler och v\u00e4vnad. J\u00e4mf\u00f6rt med syntetiska vitaminblandningar eller kemiska smak\u00e4mnen \u00e4r naturliga livsmedel b\u00e4ttre absorberade och ger stabilare effekter.<\/p>\n<h3>Forskning som backar upp det<\/h3>\n<ul>\n<li>En randomiserad studie fr\u00e5n NIH (National Institutes of Health) visade att deltagare som \u00e5t ultraprocessad mat \u00e5t i genomsnitt <strong>500 kcal mer per dag<\/strong> och gick upp i vikt, trots att n\u00e4ringsinneh\u00e5llet var likv\u00e4rdigt mellan grupperna.<\/li>\n<li>Epidemiologiska studier fr\u00e5n Frankrike och Spanien har kopplat h\u00f6g konsumtion av ultraprocessad mat till <strong>\u00f6kad d\u00f6dlighet och cancerrisk<\/strong>.<\/li>\n<li>En svensk studie fr\u00e5n Karolinska Institutet har visat att <strong>intag av oprocessad mat korrelerar med l\u00e4ngre telomerer<\/strong>, vilket kopplas till l\u00e5ngsammare biologiskt \u00e5ldrande.<\/li>\n<\/ul>\n<h3>Praktiska tips f\u00f6r att v\u00e4lja oprocessad mat<\/h3>\n<ul>\n<li><strong>Handla i butikens ytterkanter<\/strong> \u2013 d\u00e4r finns frukt, gr\u00f6nsaker, k\u00f6tt och f\u00e4rska mejeriprodukter<\/li>\n<li><strong>Undvik livsmedel med mer \u00e4n 5 ingredienser<\/strong> (s\u00e4rskilt om du inte kan uttala dem)<\/li>\n<li><strong>L\u00e4s inneh\u00e5llsf\u00f6rteckningen<\/strong> \u2013 om det st\u00e5r \u201carom\u00e4mnen\u201d, \u201cglukossirap\u201d eller \u201cmodifierad st\u00e4rkelse\u201d \u00e4r det processat<\/li>\n<li><strong>Laga maten sj\u00e4lv<\/strong> \u2013 s\u00e5 vet du exakt vad som \u00e4r i<\/li>\n<li><strong>Byt ut f\u00e4rdigprodukter mot naturliga alternativ<\/strong>:\n<ul>\n<li>Frukostflingor \u2192 havregryn med b\u00e4r<\/li>\n<li>F\u00e4rdigs\u00e5s \u2192 egen s\u00e5s p\u00e5 gr\u00e4dde, kryddor och l\u00f6k<\/li>\n<li>Chips \u2192 rostade kik\u00e4rtor eller ugnsrostade <a href=\"https:\/\/madebymary.se\/en\/ris-a-la-malta\/\">rotfrukter<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>Intressant fakta om oprocessad mat<\/h3>\n<ul>\n<li><strong>F\u00e4rska \u00f6rter<\/strong> som persilja, koriander och basilika \u00e4r bland de mest antioxidantt\u00e4ta livsmedlen i v\u00e4rlden<\/li>\n<li><strong>R\u00e5tt \u00e4gg<\/strong> inneh\u00e5ller ett protein som binder biotin (<a href=\"https:\/\/madebymary.se\/en\/biotin-for-har-hud-och-naglar-hur-vitamin-b7-paverkar-utseendet\/\">vitamin B7<\/a>) \u2013 men n\u00e4r \u00e4gget kokas frig\u00f6rs biotinet och blir tillg\u00e4ngligt<\/li>\n<li><strong>Surdegsbr\u00f6d<\/strong> gjord p\u00e5 fullkornsr\u00e5g \u00f6kar upptaget av mineraler j\u00e4mf\u00f6rt med vanligt vetebr\u00f6d<\/li>\n<li><strong>Vildf\u00e5ngad fisk<\/strong> har ofta b\u00e4ttre fettsyrasammans\u00e4ttning \u00e4n odlad \u2013 s\u00e4rskilt n\u00e4r det g\u00e4ller <a href=\"https:\/\/madebymary.se\/en\/hur-mycket-omega-3-per-dag\/\">omega-3<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Oprocessad mat \u2013 allts\u00e5 mat som inte \u00e4r industriellt bearbetad \u2013 har visat sig vara ett av de mest avg\u00f6rande kostvalen f\u00f6r att f\u00f6rb\u00e4ttra h\u00e4lsa, minska risken f\u00f6r sjukdom och bibeh\u00e5lla en naturlig kroppsvikt. Studier visar att m\u00e4nniskor som \u00e4ter<\/p>","protected":false},"author":1,"featured_media":4387,"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],"tags":[],"class_list":["post-4386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allmant","","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>Ej processad mat \u00e4r nyckeln till b\u00e4ttre h\u00e4lsa - 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\/ej-processad-mat-ar-nyckeln-till-battre-halsa\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ej processad mat \u00e4r nyckeln till b\u00e4ttre h\u00e4lsa - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Oprocessad mat \u2013 allts\u00e5 mat som inte \u00e4r industriellt bearbetad \u2013 har visat sig vara ett av de mest avg\u00f6rande kostvalen f\u00f6r att f\u00f6rb\u00e4ttra h\u00e4lsa, minska risken f\u00f6r sjukdom och bibeh\u00e5lla en naturlig kroppsvikt. 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