{"id":95716,"date":"2026-05-30T17:29:27","date_gmt":"2026-05-30T16:29:27","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=95716"},"modified":"2026-05-30T17:29:29","modified_gmt":"2026-05-30T16:29:29","slug":"yfirlit-yfir-helstu-tillogur-2019-asamt-radleggingum-og-nanari-upplysingum-til-ad-audvelda-eftirfylgni","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=95716&lang=is","title":{"rendered":"Yfirlit yfir helstu till\u00f6gur (2019), \u00e1samt r\u00e1\u00f0leggingum og n\u00e1nari uppl\u00fdsingum til a\u00f0 au\u00f0velda eftirfylgni:"},"content":{"rendered":"\n

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Yfirlit yfir helstu till\u00f6gur (2019), \u00e1samt r\u00e1\u00f0leggingum og n\u00e1nari uppl\u00fdsingum til a\u00f0 au\u00f0velda eftirfylgni:<\/strong>
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A\u00f0al lei\u00f0arv\u00edsir<\/mark><\/mark><\/strong><\/em><\/td>Vi\u00f0b\u00f3taruppl\u00fdsingar<\/mark><\/strong><\/em><\/td><\/tr>
\u00c1vextir og gr\u00e6nmeti<\/strong><\/strong><\/em><\/td>
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A\u00f0 minnsta kosti fimm skammtar \u00e1 dag<\/strong> (hvern 80\u2013100 g<\/strong>).<\/strong><\/mark><\/strong><\/td>\u00cd \u00f6llum formum: ferskum, frosnum e\u00f0a \u00ed d\u00f3sum<\/strong> \u2013 reyndu a\u00f0 auka neysluna.1<\/a><\/sup>

Ekki meira en eitt glas af \u00e1vaxtasafa \u00e1 dag<\/strong> (helst \u00far heilum \u00e1v\u00f6xtum).
\u00deurrka\u00f0ir \u00e1vextir<\/strong> \u00e6tti a\u00f0 neyta af og til<\/strong>, \u00fear sem \u00feeir eru r\u00edkir af sykri.

Ef m\u00f6gulegt er, veldu l\u00edfr\u00e6na \u00e1vexti og gr\u00e6nmeti<\/strong>.

H<\/a><\/sup>netur2 (\u00f3salta\u00f0ar)<\/strong> (m\u00f6ndlur, hnetur, valhnetur, pistas\u00eduhnetur o.s.frv.): \u2192 1 l\u00edtil hnefafulla \u00e1 dag<\/strong><\/mark><\/td><\/tr>
BRAU\u00d0, PASTAR, HR\u00cdSGRJ\u00d3N, MA\u00cdSMJ\u00d6L, POTAT\u00d3<\/strong><\/strong><\/em><\/td>
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1 skammtur vi\u00f0 hvert m\u00e1lt\u00ed\u00f0<\/strong><\/strong>
A\u00f0 minnsta kosti einn heilkornavara e\u00f0a h\u00e1lfheilkornavara \u00e1 dag<\/strong><\/strong><\/mark><\/strong><\/strong><\/td>		Ef m\u00f6gulegt er, velji\u00f0 l\u00edfr\u00e6nar kornv\u00f6rur<\/strong>.
Me\u00f0al morgunkorns teljast a\u00f0eins \u00f3sykra\u00f0 heilkornsmorgunkorn<\/strong> til \u00feessa flokks.<\/mark><\/td><\/tr>
Mj\u00f3lk, j\u00f3g\u00fart, ostur<\/strong><\/strong><\/em><\/td>
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2 skammtar \u00e1 dag<\/strong><\/mark><\/strong><\/td>\u2192 1 skammtur = 150 ml af mj\u00f3lk<\/strong> = 125 g af j\u00f3g\u00farti = 30 g af osti<\/em>
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Mundu a\u00f0 taka tillit til mj\u00f3lkur og osts sem \u00feegar er innifali\u00f0 \u00ed r\u00e9ttunum sem \u00fe\u00fa undirb\u00fdr\u00f0.<\/mark>

Vegna \u00e1h\u00e6ttu sem tengist mengunarefnum<\/strong> skaltu g\u00e6ta \u00feess a\u00f0 breyta mj\u00f3lkurv\u00f6rum<\/strong>.<\/mark><\/td><\/tr>
Kj\u00f6t og alifuglakj\u00f6t, fiskur, egg, baunir<\/strong><\/em><\/td>
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Skiptu \u00e1 milli kj\u00f6ts og alifuglakj\u00f6ts<\/strong>: Forgangsra\u00f0a\u00f0u alifuglakj\u00f6ti og ekki neyta meira en 500 g af kj\u00f6ti \u00e1 viku (ef m\u00f6gulegt er)<\/strong>.
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Baunajurta<\/strong> (linsur, baunir, kik\u00e6rur, quinoa o.s.frv.): A.m.k. tvisvar \u00ed viku<\/strong>; \u00fe\u00e6r geta komi\u00f0 \u00ed sta\u00f0 kj\u00f6ts og alifuglakj\u00f6ts.<\/strong>
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Fiskur og sj\u00e1varfang<\/strong>: tvisvar \u00ed viku <\/strong>(\u00fear af einn feitur fiskur<\/strong><\/strong><\/strong>).<\/strong><\/strong><\/mark><\/td>		Kj\u00f6ttegundir<\/strong> eru: nautakj\u00f6t, sv\u00ednakj\u00f6t, kalvakj\u00f6t, lambakj\u00f6t, geitakj\u00f6t, hrossakj\u00f6t, villisv\u00ednakj\u00f6t, hjartakj\u00f6t.

Ef m\u00f6gulegt er, velji\u00f0 l\u00edfr\u00e6nt \u00feurrka\u00f0ar baunir<\/strong>.

Fiskur og sj\u00e1varfang m\u00e1 neyta ferskt, frosi\u00f0 e\u00f0a \u00ed d\u00f3s<\/strong>; breyti\u00f0 tegundum og uppruna (s\u00e9rstaklega ef neytt er oft) til a\u00f0 takmarka \u00fatsetningu fyrir mengunarefnum<\/strong>.

Ol\u00edur\u00edkur fiskur<\/strong>: s\u00edld, makr\u00edll, sard\u00ednur, lax…<\/mark><\/td><\/tr>
Fitu-, sykra- og saltmiklar matv\u00f6rur<\/strong><\/em><\/td>
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Sykurs\u00e6lir matv\u00e6li og drykkir, saltir matv\u00e6li og verslunarframleiddir r\u00e9ttir me\u00f0 Nutri-Score D e\u00f0a E<\/strong>: Takmarki\u00f0 neyslu<\/strong>.<\/strong><\/strong>

Unni\u00f0 kj\u00f6t (\u00fear me\u00f0 tali\u00f0 elda\u00f0 skinka)<\/strong>:
takmarki\u00f0 neyslu; fari\u00f0 ekki yfir 150 g \u00e1 viku <\/strong>og kj\u00f3si\u00f0 elda\u00f0a skinku.<\/strong><\/strong><\/mark><\/td>		\u00deessi h\u00f3pur inniheldur morgunkorn (nema \u00f3sykra\u00f0 heilkorns morgunkorn), bakverk, s\u00fakkula\u00f0i, mj\u00f3lkurs\u00e6lkera, \u00eds, s\u00e6lg\u00e6ti, gosdrykki, \u00e1vaxtasafa, saltkex o.s.frv.
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Einnig teljast me\u00f0al unnins kj\u00f6ts: pylsur, beikon, lardons, d\u00f3sakj\u00f6t, \u00feurrsalta\u00f0 e\u00f0a hr\u00e1tt skinka.<\/mark><\/td><\/tr>
OL\u00cdUR, SMJ\u00d6R, MARGAR\u00cdN<\/strong><\/em><\/td>
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\u00c1 hverjum degi<\/strong> \u00ed litlu magni
e\u00f0a for\u00f0astu ofneyslu<\/strong>.<\/strong><\/strong>
For\u00f0astu rapeseed- (kan\u00f3la-) og valhnetuol\u00edur<\/strong> vegna omega-3-innihalds.<\/mark><\/td>		Smj\u00f6r skal takmarka<\/strong> og nota eing\u00f6ngu hr\u00e1tt e\u00f0a \u00e1 brau\u00f0i<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n

(Franska upprunalega \u00fatg\u00e1fan):<\/strong><\/h2>\n\n\n\n\n\n\n\n

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Krabbameinsranns\u00f3knir Bretlands (Heiln\u00e6m og vel metin m\u00e1lt\u00ed\u00f0ir): <\/strong><\/h2>\n\n\n

Vinsamlegast finni\u00f0 \u00ed \u00feessari f\u00e6\u00f0uskilgreiningu hva\u00f0 er r\u00e1\u00f0lagt a\u00f0 bor\u00f0a vi\u00f0 hvert m\u00e1lt\u00ed\u00f0 til a\u00f0 vi\u00f0halda heilbrig\u00f0u og jafnv\u00e6gi f\u00e6\u00f0i:<\/p>\n\n\n\n\n

Undirb\u00faningur \u00feriggja flokka matv\u00f6ru fyrir hvert m\u00e1lt\u00ed\u00f0:<\/strong><\/strong><\/h2>\n\n\n\n