{"id":15610,"date":"2023-09-28T13:51:24","date_gmt":"2023-09-28T11:51:24","guid":{"rendered":"https:\/\/luciacare.com\/?p=15610"},"modified":"2023-11-20T10:43:03","modified_gmt":"2023-11-20T09:43:03","slug":"tasapainoinen-ruokavalio","status":"publish","type":"post","link":"https:\/\/luciacare.com\/fi\/blog\/integrativ-medicin\/naerende-kost\/","title":{"rendered":"Ravitseva ruokavalio"},"content":{"rendered":"
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Ravitseva ruokavalio<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Ruoka on energiaa kehollesi ja aivoillesi, mutta my\u00f6s mielellesi. Ravitseva ja tasapainoinen ruokavalio hoitaa ja ravitsee elimist\u00f6\u00e4si sis\u00e4lt\u00e4p\u00e4in \u2013 ja ihosi kiitt\u00e4\u00e4 sinua siit\u00e4!<\/p>\n

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Lucia Care -yrityksen perustaja Nanna Kirkebjerg suosittelee sy\u00f6m\u00e4\u00e4n mahdollisimman paljon vihanneksia. Kiinnit\u00e4 huomiota erityisesti vihanneksiin, joilla on tulehdusta hillitsevi\u00e4 ominaisuuksia. Rajoita hiilihydraattien saantia ja yrit\u00e4 pit\u00e4\u00e4 sokerin saanti mahdollisimman v\u00e4h\u00e4isen\u00e4.<\/p>\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\t\t<\/div>\n\t\t

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Lis\u00e4\u00e4 vihreytt\u00e4<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Helppo tapa lis\u00e4t\u00e4 vihannesten saantia ruokavalioon on tankata energiaa kotitekoisella vihannesmehulla. Sill\u00e4 on vaikeaa sy\u00f6d\u00e4 esimerkiksi viitt\u00e4 tai kuutta raakaa selleri\u00e4, sitruunaa ja lehtikaalia p\u00e4iv\u00e4ss\u00e4. Kaikki menee helpommin alas, kun yhdist\u00e4t ja sekoitat ne vihre\u00e4\u00e4n mehuun tai puuroon, joka maistuu todella hyv\u00e4lt\u00e4.<\/p>\n

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Vihannesmehu<\/strong><\/p>\n

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\ud83e\udd6c Juo vihannesmehua joka p\u00e4iv\u00e4. K\u00e4yt\u00e4 mieluiten hidaspuristinta, jotta kuitu j\u00e4\u00e4 mehuun.<\/p>\n

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\ud83e\udd6c Aloita esimerkiksi omenalla, appelsiinilla, pinaatinlehdill\u00e4, lehtikaalilla, sellerill\u00e4, hieman inkiv\u00e4\u00e4rill\u00e4, sitruunalla ja viiniryp\u00e4leill\u00e4.<\/p>\n

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\ud83e\udd6c Varmista, ett\u00e4 p\u00e4\u00e4osassa ovat vihannekset. Hedelm\u00e4t tulisi lis\u00e4t\u00e4 l\u00e4hinn\u00e4 maun antamiseksi, luonnollisen makeuden tuomiseksi tai ulkon\u00e4\u00f6n vuoksi.

\ud83e\udd6c Voit jatkuvasti edet\u00e4, kehitty\u00e4 ja haastaa itse\u00e4si sek\u00e4 makuhermojasi yh\u00e4 enemm\u00e4n.<\/p>\n

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Vihre\u00e4 puuro<\/strong><\/p>\n

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\ud83c\udf75 Valmista vihre\u00e4 sose samoista raaka-aineista, kuten selleri, kaali, porkkanat, punajuuret, pinaatti jne.<\/p>\n

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\ud83c\udf75 Varmista, ett\u00e4 ruokavalio koostuu p\u00e4\u00e4asiassa vihanneksista, ja k\u00e4yt\u00e4 hedelmi\u00e4 vain maun antajina tai luonnollisena makeutusaineena.<\/p>\n

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\ud83c\udf75 Sekoita vihannekset paksuksi soseeksi ja s\u00e4\u00e4d\u00e4 konsistenssia tarvittaessa lis\u00e4\u00e4m\u00e4ll\u00e4 hieman vett\u00e4.<\/p>\n

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\ud83c\udf75 K\u00e4yt\u00e4 hedelmi\u00e4 ja marjoja koristeeksi ja tarjoile mantelilastujen, hienonnettujen p\u00e4hkin\u00f6iden tai vastaavien kanssa.<\/p>\n

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\ud83c\udf75 Sitruuna ja inkiv\u00e4\u00e4ri sopivat erinomaisesti makujen yhdist\u00e4miseen.<\/p>\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\t\t<\/div>\n\t\t

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Tankkaa vitamiineja<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Vihannekset tarjoavat elint\u00e4rkeit\u00e4 vitamiineja ja kivenn\u00e4isaineita. Aminohapot rakentavat solujamme, ja niit\u00e4 saadaan ravinnosta sek\u00e4 vihanneksista ett\u00e4 proteiineista. Lis\u00e4ksi on olemassa aminohappoja, joita keho pystyy tuottamaan itse. Niit\u00e4 on yhteens\u00e4 22, ja tarvitsemme niit\u00e4 kaikkia.\u00a0<\/p>\n

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On \u00e4\u00e4rimm\u00e4isen t\u00e4rke\u00e4\u00e4, ett\u00e4 elimist\u00f6ss\u00e4 on sopiva D-vitamiinipitoisuus. T\u00e4h\u00e4n liittyy my\u00f6s magnesiumin, seleenin, sinkin ja kuparin tasapaino, sill\u00e4 ne auttavat monia vitamiineja muuttumaan aktiivisiksi aineiksi ja rakennuspalikoiksi solujen muodostumiselle sek\u00e4 immuunij\u00e4rjestelm\u00e4llemme.<\/p>\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\t\t<\/div>\n\t\t

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Vatsassasi on puutarha<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Huolehdit itsest\u00e4si hyvin, kun huolehdit suolistostasi, ja se tarvitsee maitohappobakteereja. Huono suolistofloora voi est\u00e4\u00e4 elimist\u00f6\u00e4 ottamasta ravinnosta hy\u00f6ty\u00e4. Yleisl\u00e4\u00e4k\u00e4rin\u00e4 Nanna Kirkebjerg n\u00e4kee useita potilaita, joilla on alhainen esimerkiksi B- ja D-vitamiinipitoisuus, vaikka he sy\u00f6v\u00e4t monipuolista ruokavaliota. T\u00e4m\u00e4 voi johtua siit\u00e4, ett\u00e4 heid\u00e4n suolistonsa ei ota riitt\u00e4v\u00e4sti ravintoaineita talteen.\u00a0<\/p>\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\t\t<\/div>\n\t\t

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\u00a0<\/h3>

Hyv\u00e4t bakteerit ja hyv\u00e4t rasvat<\/strong><\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Maitohappobakteerit ovat t\u00e4rkeit\u00e4 monille elimist\u00f6n prosesseille, etenkin kun aivot ja hermo-aistij\u00e4rjestelm\u00e4 ovat rasittuneina. Ota mieluusti kohtuullinen annos maitohappobakteereita joka p\u00e4iv\u00e4.\u00a0<\/p>\n

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Sama p\u00e4tee my\u00f6s hyviin rasvoihin, joita solusi ja aivosi tarvitsevat. N\u00e4it\u00e4 ovat omega-3-rasvahapot, erityisesti oliivi\u00f6ljy, avokado\u00f6ljy ja ohdake\u00f6ljy. Voit esimerkiksi lis\u00e4t\u00e4 kaksi teelusikallista vihannesmehuusi tai vihre\u00e4\u00e4n puuroosi joka p\u00e4iv\u00e4, niin saat tarvitsemasi m\u00e4\u00e4r\u00e4n.\u00a0<\/p>\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\t\t<\/div>\n\t\t

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Ruoka on energiaa kehollesi ja aivoillesi, mutta my\u00f6s mielellesi. Ravitseva ja tasapainoinen ruokavalio hoitaa ja ravitsee elimist\u00f6\u00e4si sis\u00e4lt\u00e4p\u00e4in \u2013 ja ihosi kiitt\u00e4\u00e4 sinua siit\u00e4!<\/p>","protected":false},"author":3,"featured_media":14893,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[292],"tags":[],"class_list":["post-15610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-integrativ-medicin"],"acf":[],"_links":{"self":[{"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/posts\/15610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/comments?post=15610"}],"version-history":[{"count":5,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/posts\/15610\/revisions"}],"predecessor-version":[{"id":19524,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/posts\/15610\/revisions\/19524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/media\/14893"}],"wp:attachment":[{"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/media?parent=15610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/categories?post=15610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luciacare.com\/fi\/wp-json\/wp\/v2\/tags?post=15610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}