{"id":27206,"date":"2020-09-21T00:00:00","date_gmt":"2020-09-20T22:00:00","guid":{"rendered":"https:\/\/samarali.com\/halsosamma-kostvanor\/"},"modified":"2024-10-07T14:48:16","modified_gmt":"2024-10-07T12:48:16","slug":"halsosamma-kostvanor","status":"publish","type":"post","link":"https:\/\/samarali.com\/sv\/halsosamma-kostvanor\/","title":{"rendered":"H\u00e4lsosamma kostvanor"},"content":{"rendered":"\t\t
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Under \u00e5rens lopp har det diskuterats mycket om hur man ska h\u00e5lla en h\u00e4lsosam kost.
\nAtt sk\u00e4ra ner p\u00e5 kolhydrater, avst\u00e5 fr\u00e5n fett – alla k\u00e4nner till minst ett exempel p\u00e5 n\u00e5got man provat, f\u00f6r att sedan \u00e5terg\u00e5 till gamla m\u00f6nster. <\/p>\n

Det beh\u00f6ver dock inte vara s\u00e4rskilt komplicerat, vilket befolkningen i Okinawa har bevisat.
\nSedan cirka 100 \u00e5r tillbaka har de anpassat den konfucianska l\u00e4ran Hara hachi bun me, som s\u00e4ger att man inte ska \u00e4ta tills man \u00e4r helt m\u00e4tt, utan tills man \u00e4r 80 procent n\u00f6jd. <\/p>\n

Detta har ocks\u00e5 hittat sin v\u00e4g till v\u00e5rt middagsbord.
\nNaturligtvis \u00e4r maten grundl\u00e4ggande f\u00f6r att leva ett h\u00e4lsosamt liv och d\u00e4rf\u00f6r \u00e4r vi noga med att laga allt med f\u00e4rska r\u00e5varor och h\u00e5lla ett \u00f6ga p\u00e5 anv\u00e4ndningen av fett, socker och salt, men n\u00e4r vi v\u00e4l \u00e4r redo att s\u00e4tta t\u00e4nderna i maten \u00e4r det l\u00e4tt att s\u00e4tta en gr\u00e4ns och h\u00e5lla sig till den.
\nI allm\u00e4nhet t\u00e4nker vi bara p\u00e5 att inte \u00e4ta tills vi \u00e4r m\u00e4tta, utan snarare tills vi inte \u00e4r hungriga l\u00e4ngre. <\/p>\n\t\t\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

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"H\u00e4lsosamma\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Den vetenskapliga f\u00f6rklaringen till hur detta skulle vara effektivt f\u00f6r att uppr\u00e4tth\u00e5lla en h\u00e4lsosam kost \u00e4r faktiskt ganska enkel; om du skulle \u00e4ta tills du \u00e4r helt m\u00e4tt str\u00e4cker sig magen f\u00f6r att rymma, vilket kan leda till en h\u00f6gre ribba att n\u00e5 med tiden och kr\u00e4va mer mat f\u00f6r att k\u00e4nna sig m\u00e4tt.
\nAtt stanna vid 80 %, som okinawanerna har gjort i m\u00e5nga \u00e5r, f\u00f6rhindrar att detta h\u00e4nder och kan i slut\u00e4ndan leda till ett l\u00e4gre BMI. <\/p>\n

Det betyder naturligtvis inte att Okinawaborna \u00e4ter vad de vill; deras kost best\u00e5ende av fiberrika gr\u00f6nsaker, fullkornsprodukter, sojab\u00f6nor samt en begr\u00e4nsad m\u00e4ngd fisk och fl\u00e4skk\u00f6tt \u00e4r ocks\u00e5 en starkt bidragande faktor.
\nKombinera alla dessa saker tillsammans, och det kommer inte som en \u00f6verraskning att Okinawaborna har en av de h\u00f6gsta frekvenserna av hundra\u00e5ringar (personer som \u00e4r 100 \u00e5r och \u00e4ldre) i v\u00e4rlden: 50 per 100 000. <\/p>\n

Nu vet jag att det tar tid att \u00e4ndra vissa vanor.
\nTydligen beh\u00f6ver v\u00e5r hj\u00e4rna 10 veckor p\u00e5 sig att ta till sig en ny livsstil innan den ser den som en normal del av den dagliga rutinen.
\nMen med 80-procentsregeln kan man enkelt b\u00f6rja redan i dag.
\nSom jag brukar p\u00e5minna min b\u00e4ttre h\u00e4lft n\u00e4r han funderar p\u00e5 att ta en andra portion: den andra tallriken smakar aldrig lika bra som den f\u00f6rsta. <\/p>\n

Ska vi leva i hundra \u00e5r enligt samma princip?
\nVi kan i alla fall f\u00f6rs\u00f6ka! <\/p>\n\t\t\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":"

Under \u00e5rens lopp har det diskuterats mycket om hur man ska h\u00e5lla en h\u00e4lsosam kost. Att sk\u00e4ra ner p\u00e5 kolhydrater, avst\u00e5 fr\u00e5n fett – alla k\u00e4nner till minst ett exempel p\u00e5 n\u00e5got man provat, f\u00f6r att sedan \u00e5terg\u00e5 till gamla m\u00f6nster. Det beh\u00f6ver dock inte vara s\u00e4rskilt komplicerat, vilket befolkningen i Okinawa har bevisat. Sedan […]<\/p>\n","protected":false},"author":1,"featured_media":16796,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_improvement_type_select":"improve_an_existing","_thumb_yes_seoaic":false,"_frame_yes_seoaic":false,"seoaic_generate_description":"","seoaic_improve_instructions_prompt":"","seoaic_rollback_content_improvement":"","seoaic_idea_thumbnail_generator":"","thumbnail_generated":false,"thumbnail_generate_prompt":"","seoaic_article_description":"","inline_featured_image":false,"seoaic_article_subtitles":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[149,25],"tags":[],"class_list":["post-27206","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-blogs","category-yoga"],"acf":[],"yoast_head":"\nH\u00e4lsosamma kostvanor - Samarali<\/title>\n<meta name=\"description\" content=\"Uppt\u00e4ck de enkla men effektiva kostvanorna hos folket i Okinawa, som har praktiserat Hara hachi bun me-metoden i \u00f6ver 100 \u00e5r.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/samarali.com\/sv\/halsosamma-kostvanor\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"H\u00e4lsosamma kostvanor\" \/>\n<meta property=\"og:description\" content=\"Uppt\u00e4ck de enkla men effektiva kostvanorna hos folket i Okinawa, som har praktiserat Hara hachi bun me-metoden i \u00f6ver 100 \u00e5r.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/samarali.com\/sv\/halsosamma-kostvanor\/\" \/>\n<meta property=\"og:site_name\" content=\"Samarali\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/samaraliyoga\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-20T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-07T12:48:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/samarali.com\/wp-content\/uploads\/2020\/09\/Untitled-3-2.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"830\" \/>\n\t<meta property=\"og:image:height\" content=\"830\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Skriven av\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/halsosamma-kostvanor\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/halsosamma-kostvanor\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/#\\\/schema\\\/person\\\/2cedb27a9464ecfd228b503fbeba984f\"},\"headline\":\"H\u00e4lsosamma kostvanor\",\"datePublished\":\"2020-09-20T22:00:00+00:00\",\"dateModified\":\"2024-10-07T12:48:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/halsosamma-kostvanor\\\/\"},\"wordCount\":478,\"publisher\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/halsosamma-kostvanor\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/samarali.com\\\/wp-content\\\/uploads\\\/2020\\\/09\\\/Untitled-3-2.webp\",\"articleSection\":[\"All blogs\",\"Yoga\"],\"inLanguage\":\"sv-SE\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/halsosamma-kostvanor\\\/\",\"url\":\"https:\\\/\\\/samarali.com\\\/sv\\\/halsosamma-kostvanor\\\/\",\"name\":\"H\u00e4lsosamma kostvanor - 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